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Psimon M55

About

Race Times

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Mileage

Training

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Havering Mayesbrook AC

Races
91
Miles
20892
Miles
34
3000m
9:52
5k
16:55
5M
27:40
10k
34:24
10M
57:05
Half
1:14:48
20M
2:00:03
Mara
2:38:42

About Me

Malmos Manifesto 1. Run twice a day, as many days as you can. Hopefully five, six or seven days a week. 2. Run more. How much? I dunno. You figure it out, but find out for yourself. 3. Run it faster. 4. Love running and LOVE racing. 5. Stay focused. 6. Set goals and don't be afraid to fail. 7. Listen to your body and don't be afraid to rest. 8. Compete WITH your comrades in sweat - never AGAINST them. 9. Smile a lot.Goals for 2014Get as close to 2:40 as possible for MarathonDuck under 75 minutes for HM Get some County bling55 minute 10 mileTwitter @RunSi

oldboyrunning.blogspot.co.uk

Current Status

Is now a Sub 2:40 Marathoner

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Dist	Races	PB	2004	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
3000m	2	9:52 5:18/mi								9:52
3mi	5	16:31 5:30/mi	24:08					16:35		16:37	16:31			18:05
5km	19	16:55 5:27/mi				17:45	18:31	16:55	17:16	16:57	17:28	17:16	18:00	18:19
3.7mi	1	20:38 5:38/mi									20:38
6km	2	21:36 5:48/mi					22:00	21:36
7.5km	1	32:43 7:01/mi				32:43
5mi	5	27:40 5:32/mi	31:10					27:59		27:40		29:25
8.5km	1	37:06 7:01/mi								37:06
10km	7	34:24 5:32/mi						35:47		36:40	34:24	35:35	37:59
10mi	4	57:05 5:43/mi							59:28	57:05		57:32
13.1mi	18	1:14:48 5:43/mi		1:29:16		1:18:21	1:19:21	1:17:24	1:14:48	1:17:36	1:16:44	1:14:59	1:16:33
20mi	6	2:00:03 6:00/mi						2:01:48	2:01:37	2:04:48	2:00:03	2:02:04	2:02:18
26.2mi	15	2:38:42 6:03/mi			3:02:58	2:47:20	2:46:00	2:43:53	2:47:29	2:42:09	2:38:42	2:42:46	2:39:17

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	43	0	0	0	0	0	0	0	0	0	0	0	43
2020	54	0	6	65	46	84	85	99	28	43	19	16	545
2019	27	0	11	24	17	4	13	0	5	35	0	7	141
2018	271	131	41	127	138	102	60	171	64	105	4	8	1221
2018	0	0	0	0	0	16	0	0	0	0	0	0	16
2017	163	56	38	104	160	81	210	78	112	158	122	137	1419
2016	304	245	253	177	85	75	134	198	39	145	98	85	1837
2015	298	300	202	208	96	185	142	162	125	137	158	231	2245
2014	336	260	243	281	213	116	118	58	61	147	184	213	2231
2013	337	160	314	212	154	211	275	199	279	189	233	181	2743
2012	321	296	315	214	171	212	182	190	185	134	248	256	2725
2011	314	286	310	192	164	197	268	140	160	101	126	204	2463
2010	232	255	215	240	161	64	87	197	121	12	64	128	1776
2010	0	0	0	0	0	0	0	0	0	0	9	9	18
2009	211	234	261	174	152	155	76	6	31	31	89	81	1502

Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3
4mi, 33:07 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 127/140bpm 99cal 2) 1m - 8:19(8:19/m) 140/154bpm 115cal 3) 1m - 8:37(8:37/m) 141/153bpm 119cal 4) 1m - 8:16(8:16/m) 143/152bpm 116cal 5) 0.01m - 4(7:30/m) 146/146bpm Add a comment	6.2mi, 49:19 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 127/143bpm 100cal 2) 1m - 8:09(8:09/m) 144/151bpm 118cal 3) 1m - 8:09(8:09/m) 147/152bpm 119cal 4) 1m - 7:59(7:59/m) 151/157bpm 120cal 5) 1m - 7:59(7:59/m) 153/162bpm 122cal 6) 1m - 7:54(7:54/m) 155/166bpm 122cal 7) 0.16m - 1:15(7:48/m) 164/167bpm 20cal Add a comment	-	2.5mi, 21:07 Running - General Split Summary === 1) 1m - 8:05(8:05/m) 124/141bpm 97cal 2) 1m - 8:27(8:27/m) 137/140bpm 114cal 3) 0.54m - 4:35(8:26/m) 139/141bpm 63cal Add a comment	4mi, 31:15 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 135/145bpm 106cal 2) 1m - 7:56(7:56/m) 145/154bpm 114cal 3) 1m - 7:50(7:50/m) 151/159bpm 117cal 4) 1m - 7:30(7:30/m) 156/162bpm 116cal 5) 0.01m - 5(7:10/m) 156/157bpm 1cal Add a comment	2.2mi, 17:34 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 120/130bpm 94cal 2) 1m - 8:23(8:23/m) 136/143bpm 115cal 3) 0.15m - 1:11(8:06/m) 140/142bpm 16cal Add a comment	6mi, 47:38 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 128/137bpm 103cal 2) 1m - 7:54(7:54/m) 142/149bpm 114cal 3) 1m - 7:40(7:40/m) 150/154bpm 115cal 4) 1m - 7:53(7:53/m) 152/161bpm 119cal 5) 1m - 8:04(8:04/m) 155/159bpm 124cal 6) 1m - 8:01(8:01/m) 155/161bpm 123cal 7) 0.02m - 11(7:46/m) 155/156bpm 2cal Add a comment
Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10
4mi, 31:50 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 127/136bpm 100cal 2) 1m - 8:01(8:01/m) 140/146bpm 111cal 3) 1m - 7:40(7:40/m) 147/151bpm 111cal 4) 1m - 8:01(8:01/m) 150/153bpm 118cal 5) 0.02m - 8(6:45/m) 150/150bpm 1cal Add a comment	5.1mi, 42:05 Running - General Split Summary === 1) 1m - 8:08(8:08/m) 123/135bpm 99cal 2) 1m - 8:28(8:28/m) 138/145bpm 116cal 3) 1m - 8:34(8:34/m) 139/146bpm 117cal 4) 1m - 7:55(7:55/m) 142/148bpm 110cal 5) 1m - 7:53(7:53/m) 148/152bpm 114cal 6) 0.14m - 1:07(7:51/m) 150/153bpm 16cal Add a comment	6.2mi, 50:56 Running - General Split Summary === 1) 1m - 7:59(7:59/m) 122/136bpm 95cal 2) 1m - 8:15(8:15/m) 140/145bpm 112cal 3) 1m - 8:10(8:10/m) 143/146bpm 114cal 4) 1m - 8:14(8:14/m) 145/148bpm 118cal 5) 1m - 8:17(8:17/m) 145/149bpm 117cal 6) 1m - 8:21(8:21/m) 145/150bpm 119cal 7) 0.2m - 1:40(8:22/m) 149/151bpm 24cal Add a comment	-	-	3.3mi, 1:14:01 Cross-Training - Walking Split Summary === 1) 1m - 20:29(20:29/m) 81/99bpm 107cal 51/67rpm 2) 1m - 22:54(22:54/m) 89/106bpm 115cal 48/77rpm 3) 1m - 24:27(24:27/m) 87/103bpm 118cal 44/77rpm 4) 0.27m - 6:11(23:02/m) 82/91bpm 30cal 44/55rpm Add a comment 5.3mi, 41:17 Running - General Split Summary === 1) 1m - 7:50(7:50/m) 122/136bpm 93cal 2) 1m - 7:53(7:53/m) 139/146bpm 109cal 3) 1m - 7:57(7:57/m) 143/148bpm 112cal 4) 1m - 7:41(7:41/m) 143/149bpm 108cal 5) 1m - 7:48(7:48/m) 146/150bpm 111cal 6) 0.3m - 2:08(7:06/m) 146/149bpm 29cal Add a comment	6.2mi, 50:07 Running - General Split Summary === 1) 1m - 7:52(7:52/m) 127/143bpm 99cal 2) 1m - 8:09(8:09/m) 139/144bpm 113cal 3) 1m - 8:06(8:06/m) 141/144bpm 113cal 4) 1m - 8:06(8:06/m) 143/146bpm 114cal 5) 1m - 8:06(8:06/m) 142/148bpm 113cal 6) 1m - 8:02(8:02/m) 143/148bpm 111cal 7) 0.22m - 1:46(7:54/m) 147/150bpm 25cal Add a comment
Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17
4mi, 32:24 Running - General Split Summary === 1) 1m - 7:59(7:59/m) 126/139bpm 99cal 2) 1m - 8:06(8:06/m) 141/151bpm 114cal 3) 1m - 8:08(8:08/m) 146/152bpm 118cal 4) 1m - 8:05(8:05/m) 146/152bpm 116cal 5) 0.01m - 5(8:06/m) 145/146bpm 1cal Add a comment	-	-	-	-	-	-
Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24
-	-	-	-	-	-	-

2017	Distance	Date	Result	WAVA
Standard Chartered Great City Race	5km	24 Jul	18:19	82.42%
BMAF Road Relays	3mi	20 May	18:05	80.61%
2016	Distance	Date	Result	WAVA
Standard Chartered Great City Race	5km	14 Jul	18:00	83.22%
Felsted 10k (Essex Championship)	10km	10 Jul	37:59	80.45%
London Marathon	26.2mi	24 Apr	2:39:17	86.89%
Paddock Wood Half Marathon	13.1mi	3 Apr	1:16:33	85.85%
Bath Half	13.1mi	13 Mar	1:16:49	85.55%
Essex 20	20mi	6 Mar	2:02:18	84.10%
2015	Distance	Date	Result	WAVA
Wix 5	5mi	18 Oct	29:25	82.50%
Pleshey Half Marathon	13.1mi	13 Sep	1:17:37	84.67%
Wissey Half Marathon	13.1mi	6 Sep	1:17:43	84.56%
Standard Chartered Great City Race	5km	9 Jul	17:19	85.84%
Horndon-on-the-Hill 10K Road Race	10km	28 Jun	36:20	83.39%
BUPA London 10,000 metres	10km	25 May	35:35	85.15%
Halstead & Essex Marathon	26.2mi	10 May	2:57:38	77.91%
London Marathon	26.2mi	26 Apr	2:42:46	85.03%
Crissy Field parkrun	5km	11 Apr	17:16	85.44%
Essex County Road Relays	5km	28 Mar	17:22	84.94%
Brentwood Half Marathon	13.1mi	22 Mar	1:14:59	86.89%
Essex 20	20mi	15 Mar	2:02:04	83.54%
Sidcup 10	10mi	8 Mar	57:32	85.59%
Brentwood parkrun	5km	28 Feb	20:03	73.58%
2014	Distance	Date	Result	WAVA
Standard Chartered Great City Race	5km	10 Jul	17:28	84.46%
TGT Brentwood 10k	10km	6 Jul	36:21	82.65%
Edinburgh Marathon	26.2mi	25 May	2:38:42	86.46%
BMAF National Masters Open Road Relays	3mi	17 May	16:31	86.24%
Halstead & Essex Marathon	26.2mi	11 May	2:48:39	81.36%
Grand East Anglia Run	10km	4 May	34:24	87.33%
London Marathon	26.2mi	13 Apr	2:46:38	81.63%
Brentwood Half Marathon	13.1mi	23 Mar	1:16:44	84.18%
Essex Road Relays	3.66mi	22 Mar	20:38	83.59%
Essex 20 (Incorporating Essex champs)	20mi	9 Mar	2:00:03	84.21%
2013	Distance	Date	Result	WAVA
Stebbing 10	10mi	10 Nov	57:05	85.53%
Valentines Parkrun	5km	26 Oct	17:18	84.63%
MBNA Chester Marathon	26.2mi	6 Oct	2:59:31	75.77%
Ealing Half Marathon	13.1mi	29 Sep	1:29:10	72.44%
City v Wharf 5k	5km	12 Sep	16:57	86.38%
BAL Div4 3000m	3000mi	3 Aug	9:53	84.15%
Harlow 10	10mi	28 Jul	58:33	83.39%
Olympic Park Anniversary Run	5mi	21 Jul	29:09	81.92%
Felsted 10k	10km	14 Jul	36:40	81.25%
Standard Chartered Great City Race	5km	11 Jul	16:57	86.38%
Woodford Green Open 3000m	3000mi	2 Jul	9:52	84.30%
SAL Havering	5km	16 Jun	16:57	86.38%
Masters relays sutton park	3mi	18 May	16:37	85.08%
London Marathon	26.2mi	21 Apr	2:42:09	83.17%
Skyline 120 Braintree 5	5mi	7 Apr	27:40	85.61%
Brentwood Half Marathon	13.1mi	24 Mar	1:18:07	81.98%
Essex 20 (Incorporating Essex champs)	20mi	3 Mar	2:04:48	80.31%
Great Bentley Half Marathon	13.1mi	10 Feb	1:17:36	82.52%
Essex Cross Country League - Chingford	8.5km	12 Jan	37:06	67.44%
Essex Cross Country Championships - Mens	7.5mi	5 Jan	58:01	61.94%
2012	Distance	Date	Result	WAVA
Essex XC Relays	5km	29 Sep	19:40	73.89%
Jack and Jill 5K	5km	15 Sep	17:23	83.59%
Standard Chartered Great City Race	5km	12 Jul	17:16	84.16%
Great Baddow 10	10mi	20 May	59:28	81.41%
Greater Manchester Marathon	26.2mi	29 Apr	3:14:06	69.48%
London Marathon	26.2mi	22 Apr	2:47:29	79.84%
Brentwood Half Marathon	13.1mi	25 Mar	1:14:48	84.89%
Essex County Road Relay Championships	3.7mi	17 Mar	19:51	86.53%
Essex 20 (Incorporating Essex champs)	20mi	4 Mar	2:01:37	81.71%
Essex Cross Country	8km	14 Jan		0.00%
Essex Cross Country Championship	12km	7 Jan	45:22	78.09%
2011	Distance	Date	Result	WAVA
SEAA 6/4 Stage Relays (Men)	6km	25 Sep	21:36	80.13%
Little Havens Basildon 5k Run	5km	7 Aug	17:41	81.56%
Down Tow Up Flow Thames Towpath Half Marathon	13.1mi	24 Jul	1:19:31	79.85%
TGT Brentwood 10k	10km	17 Jul	35:47	81.89%
Standard Chartered Great City Race	5km	14 Jul	16:55	85.26%
Southern Division League 2 \\\\ Croydon	5km	9 Jul	17:15	83.61%
BMAF National Masters Open Road Relays	3mi	21 May	16:35	83.98%
Halstead & Essex Marathon	26.2mi	8 May	2:51:32	77.95%
London Marathon	26.2mi	17 Apr	2:43:53	80.90%
Skyline 120 Braintree 5	5mi	27 Mar	27:59	83.31%
Essex County Road Relay Championships	3.5mi	19 Mar	20:17	79.51%
Lydd Half-Marathon	13.1mi	13 Mar	1:17:24	81.34%
Essex 20M	20mi	6 Mar	2:01:48	80.90%
Roding Valley Half Marathon	13.1mi	27 Feb	1:18:05	80.63%
2010	Distance	Date	Result	WAVA
SEAA 6 Stage Relays (Men)	6km	26 Sep	22:00	78.09%
Kent Coastal Half-Marathon	13.1mi	5 Sep	1:23:10	75.70%
Down Tow Up Flow Thames Towpath Half Marathon	13.1mi	25 Jul	1:24:37	74.41%
Standard Chartered Great City Race	5km	15 Jul	18:31	77.32%
Edinburgh Marathon	26.2mi	23 May	2:46:00	79.87%
Paddock Wood Half Marathon	13.1mi	11 Apr	1:19:21	78.69%
Essex Road Relay Championship	3.5mi	21 Mar	20:59	76.30%
2009	Distance	Date	Result	WAVA
Essex X-Country Senior men -Hylands Park	7.5km	14 Nov	32:43	65.89%
Standard Chartered Great City Race	5km	16 Jul	17:45	80.06%
London Marathon	26.2mi	26 Apr	2:47:20	78.58%
Roding Valley Half Marathon	13.1mi	1 Mar	1:18:21	79.04%
2008	Distance	Date	Result	WAVA
London Marathon	26.2mi	13 Apr	3:02:58	70.69%
2007	Distance	Date	Result	WAVA
Brentwood Half Marathon	13.1mi	25 Mar	1:29:16	68.24%
2004	Distance	Date	Result	WAVA
Ingatestone 5	5mi	19 Sep	31:10	71.41%
JP Morgan Corporate Challenge	3mi	8 Jul	24:08	54.85%

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