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Dick Spandex M50

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Race Times

All Races

Mileage

Training

Tri-Anglia

Races
76
Miles
10115
Miles
393
Miles
28105
WAVA
72.21%
5k
19:38
5M
33:35
10k
42:16
10M
1:13:34
Half
1:38:45
Mara
3:43:08

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This user is a member of 100 miles a month in 2012, 100 miles a month in 2013, 1000 in 2011, Conquercise Game, Fetchies on Facebook, FetchPoint Game, Garmin Forerunners, GPS Users, Norfolk Runners, parkrun, Project Joker, Shift workers, Sub-20 5k, Swimmers, Triathlon - 3 times the fun - Splash Wobble Plod - ahoy my pirate hearties!, UTMOST

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Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2015
5km	17	19:38 6:19/mi	72.21	21:23 64.31	20:37 67.21	20:35 67.83	19:50 70.94	19:38 72.21	21:04 67.83
5mi	16	33:35 6:43/mi	69.78	35:51 63.41	34:10 67.04	35:22 65.25	33:40 69.08	33:35 69.78
10km	24	42:16 6:48/mi	69.76	45:34 62.82	42:36 67.70	45:02 64.53	42:16 69.28	42:18 69.76	43:49 67.35	45:45 65.01
10mi	7	1:13:34 7:21/mi	65.76	1:21:10 57.76	1:14:19 63.08	1:17:11 61.69	1:13:54 64.94	1:13:34 65.76
13.1mi	7	1:38:45 7:32/mi	65.03	1:41:39 61.17	1:43:27 60.59		1:41:27 62.78	1:38:45 65.03	1:42:01 63.47
26.2mi	2	3:43:08 8:31/mi	60.86					4:29:21 49.56		3:43:08 60.86

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	1.1	0.3	1.1	0.1	0.6	1.6	2.9	1.9	2.6	4.8	0.7	0	17.7
2019	90	93	114	101	62	79	61	61	68	55	36	0	820
2019	204	209	282	456	403	347	30	0	15	0	0	0	1946
2018	1.7	13	3.5	4	5.1	6.1	0	0	1.9	2.6	0.2	0	38.1
2018	33	45	64	65	47	29	25	82	82	54	80	79	685
2018	165	554	437	348	841	636	615	88	235	364	85	47	4415
2017	5.8	9.9	9.2	7.5	11.9	4.7	10.2	12.8	3.9	2.4	11.1	3	92.4
2017	41	62	65	62	47	49	46	47	46	59	32	29	585
2017	191	223	326	445	492	482	784	370	134	64	0	44	3555
2016	10.3	5.2	5.3	3.8	7	13	10.9	11.2	6.7	3.9	5	4.3	86.6
2016	97	67	87	76	66	66	73	71	91	72	59	56	880
2016	352	312	312	245	399	376	322	372	245	276	41	126	3378
2015	3.1	0	5	4.4	10.5	3.1	17.1	8.7	11.6	8	5	5.5	81.9
2015	124	160	95	108	79	48	64	70	78	58	73	58	1016
2015	156	177	238	278	436	317	334	578	415	251	251	221	3651
2014	6.2	9.2	5.8	8.9	12	4.1	1.2	2.9	0	0	0	1	51.2
2014	89	87	93	79	73	61	107	95	104	99	83	125	1096
2014	407	441	537	612	644	712	676	238	156	179	212	145	4959
2013	0	0	0	0	0	0	0.5	5.2	0.5	5.4	6.2	7	24.8
2013	126	117	109	106	115	128	77	96	88	80	84	76	1201
2013	79	164	169	264	195	232	454	469	511	250	170	300	3257
2012	108	102	107	117	112	114	107	100	107	119	118	86	1298
2012	27	50	19	0	76	19	30	127	186	22	0	2	557
2011	30	40	76	58	69	38	85	100	70	100	101	88	855
2011	164	81	111	185	30	41	87	92	33	51	15	16	906
2010	0	0.5	0.5	0	0	0	0	0	0	0	0	0	0.9
2010	142	107	69	112	122	85	99	88	41	54	55	0	973
2010	34	28	70	47	57	94	122	55	16	34	0	0	557
2009	0	0	0	47	42	52	105	75	70	101	116	98	706
2009	0	0	0	161	218	180	98	122	70	74	0	0	923

Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25
3.1mi, 22:04 Running - General Split Summary === 1) 3.1m - 22:04(7:07/m) 161/177bpm 361cal 8.42/10.16mph Add a comment	-	3.8mi, 35:01 Running - General Split Summary === 1) 0.49m - 5:00(10:16/m) 130/140bpm 63cal 5.85/6.45mph 2) 2.85m - 25:00(8:46/m) 142/150bpm 347cal 6.85/7.76mph 3) 0.47m - 5:01(10:33/m) 130/140bpm 49cal 5.68/6.82mph Add a comment	-	5.2mi, 45:44 Running - General Split Summary === 1) 5.15m - 45:44(8:53/m) 133/140bpm 565cal 6.76/7.6mph Add a comment	-	4mi, 35:32 Running - General Split Summary === 1) 4.03m - 35:32(8:49/m) 132/142bpm 457cal 6.81/8.31mph Add a comment
Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1
-	-	0.8mi, 33:40 Swimming - General Split Summary === 1) 0.06m - 2:01(32:26/m) 24cal 24/rpm 1.85/1.93mph 2) 0m - 43(/m) 3) 0.03m - 1:02(33:18/m) 4) 0m - 48(/m) 5) 0m - 2:01(/m) 6) 0m - 52(/m) 7) 0.09m - 1:10(12:29/m) 8) 0m - 1:02(/m) 9) 0.12m - 4:01(32:16/m) 48cal 27/rpm 1.86/2.13mph 10) 0m - 38(/m) 11) 0.12m - 4:02(32:29/m) 48cal 27/rpm 1.85/2.05mph 12) 0m - 1:01(/m) 13) 0.12m - 3:54(31:25/m) 48cal 27/rpm 1.91/2.05mph 14) 0m - 56(/m) 15) 0.12m - 4:08(33:19/m) 48cal 28/rpm 1.8/2.07mph 16) 0m - 44(/m) 17) 0.12m - 4:13(34:00/m) 48cal 26/rpm 1.76/2.02mph 18) 0m - 22(/m) Add a comment 5mi, 44:17 Running - General Split Summary === 1) 5.03m - 44:17(8:48/m) 134/142bpm 567cal 6.82/8.62mph Add a comment	-	4.9mi, 42:39 Running - General Split Summary === 1) 0.53m - 5:00(9:27/m) 119/129bpm 56cal 6.34/7.24mph 2) 2.84m - 25:00(8:49/m) 136/143bpm 337cal 6.81/7.78mph 3) 1.3m - 10:00(7:42/m) 153/158bpm 158cal 7.79/8.54mph 4) 0.26m - 2:39(10:11/m) 137/156bpm 29cal 5.89/7.91mph Add a comment	3.8mi, 33:15 Running - General Split Summary === 1) 0.48m - 5:00(10:25/m) 120/129bpm 55cal 5.76/6.24mph 2) 0.57m - 5:00(8:44/m) 137/141bpm 71cal 6.87/7.31mph 3) 0.15m - 1:00(6:50/m) 149/156bpm 15cal 8.77/9.1mph 4) 0.24m - 2:00(8:30/m) 145/156bpm 30cal 7.05/9.06mph 5) 0.16m - 1:00(6:26/m) 151/160bpm 15cal 9.32/10.08mph 6) 0.2m - 2:00(9:46/m) 141/160bpm 28cal 6.14/9.27mph 7) 0.16m - 1:00(6:16/m) 153/163bpm 15cal 9.56/9.5mph 8) 0.19m - 2:00(10:19/m) 143/163bpm 28cal 5.81/9.43mph 9) 0.16m - 1:00(6:08/m) 156/165bpm 16cal 9.77/10.37mph 10) 0.21m - 2:00(9:42/m) 146/164bpm 29cal 6.18/9.6mph 11) 0.16m - 1:00(6:16/m) 158/166bpm 16cal 9.57/10.67mph 12) 0.19m - 2:00(10:39/m) 146/166bpm 28cal 5.64/9.33mph 13) 0.17m - 1:00(5:45/m) 158/168bpm 16cal 10.44/10.08mph 14) 0.22m - 2:00(9:13/m) 149/167bpm 29cal 6.51/9.85mph 15) 0.58m - 5:15(9:04/m) 139/142bpm 65cal 6.62/7.39mph Add a comment	0.7mi, 36:16 Swimming - General Split Summary === 1) 0.06m - 2:08(34:19/m) 24cal 23/rpm 1.75/1.8mph 2) 0m - 34(/m) 3) 0.03m - 1:08(36:40/m) 4) 0m - 20(/m) 5) 0.03m - 1:01(32:33/m) 6) 0m - 1:21(/m) 7) 0.03m - 52(27:38/m) 12cal 29/rpm 2.17/2.29mph 8) 0m - 30(/m) 9) 0.03m - 52(28:06/m) 12cal 27/rpm 2.14/2.14mph 10) 0m - 30(/m) 11) 0.03m - 53(28:39/m) 12cal 28/rpm 2.09/2.18mph 12) 0m - 30(/m) 13) 0.03m - 53(28:31/m) 12cal 28/rpm 2.1/2.31mph 14) 0m - 1:12(/m) 15) 0.03m - 1:07(35:41/m) 16) 0m - 59(/m) 17) 0.03m - 50(27:01/m) 12cal 30/rpm 2.22/2.36mph 18) 0m - 29(/m) 19) 0.03m - 52(27:47/m) 12cal 29/rpm 2.16/2.23mph 20) 0m - 30(/m) 21) 0.03m - 53(28:24/m) 12cal 27/rpm 2.11/2.17mph 22) 0m - 30(/m) 23) 0.03m - 54(28:49/m) 12cal 29/rpm 2.08/2.14mph 24) 0m - 47(/m) 25) 0.03m - 1:05(34:53/m) 26) 0m - 1:01(/m) 27) 0.03m - 52(27:48/m) 12cal 28/rpm 2.16/2.27mph 28) 0m - 30(/m) 29) 0.03m - 53(28:28/m) 12cal 28/rpm 2.11/2.25mph 30) 0m - 36(/m) 31) 0.03m - 54(28:42/m) 12cal 28/rpm 2.09/2.17mph 32) 0m - 30(/m) 33) 0.03m - 54(29:01/m) 12cal 28/rpm 2.07/2.2mph 34) 0m - 1:05(/m) 35) 0.03m - 1:04(34:21/m) 36) 0m - 52(/m) 37) 0.03m - 52(27:51/m) 12cal 28/rpm 2.15/2.26mph 38) 0m - 29(/m) 39) 0.03m - 53(28:10/m) 12cal 29/rpm 2.13/2.2mph 40) 0m - 29(/m) 41) 0.03m - 54(28:55/m) 12cal 28/rpm 2.08/2.12mph 42) 0m - 43(/m) 43) 0.03m - 53(28:16/m) 12cal 30/rpm 2.12/2.26mph 44) 0m - 15(/m) Add a comment
Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8
4mi, 36:18 Running - General Split Summary === 1) 4.01m - 36:18(9:03/m) 135/145bpm 481cal 6.63/7.7mph Add a comment 5.2mi, 44:35 Running - General Split Summary === 1) 2.03m - 20:18(10:01/m) 125/140bpm 239cal 5.99/6.91mph 2) 3.08m - 22:03(7:10/m) 161/175bpm 366cal 8.38/10.12mph 3) 0.06m - 2:13(39:41/m) 131/174bpm 19cal 1.51/10.23mph Add a comment	-	0mi, 2:06 Running - General Split Summary === 1) 0.02m - 2:06(1:31:33/m) 75/87bpm 6cal 0.66/1.34mph Add a comment 0mi, 2:06 Running - General Split Summary === 1) 0.02m - 2:06(1:31:33/m) 75/87bpm 6cal 0.66/1.34mph Add a comment 5.6mi, 55:12 Running - General Split Summary === 1) 5.6m - 55:12(9:51/m) 125/138bpm 616cal 6.09/6.95mph Add a comment	-	6.6mi, 56:06 Running - General Split Summary === 1) 6.64m - 56:06(8:27/m) 150/161bpm 849cal 7.1/8.43mph Add a comment	3.1mi, 30:10 Running - General Split Summary === 1) 3.06m - 30:10(9:53/m) 123/134bpm 335cal 6.08/6.91mph Add a comment	-
Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15
3.1mi, 24:55 Running - General Split Summary === 1) 3.1m - 24:55(8:03/m) 145/168bpm 367cal 7.46/9.85mph Add a comment	3.2mi, 29:46 Running - General Split Summary === 1) 3.16m - 29:46(9:25/m) 128/142bpm 365cal 6.37/7.24mph Add a comment	-	5.7mi, 46:07 Running - General Split Summary === 1) 5.68m - 46:07(8:07/m) 154/169bpm 730cal 7.39/9.14mph Add a comment	-	-	-

2016	Distance	Date	Result	WAVA
Wroxham 5k	5km	18 May		0.00%
2015	Distance	Date	Result	WAVA
London Marathon	26.2mi	26 Apr		0.00%
Diss Duathlon	0km/30km/10.2km	12 Apr	/ /	0.00%
CONAC Trowse 10K	10km	5 Apr		0.00%
Barcelona Marathon	26.2mi	15 Mar	3:43:08	60.86%
Wymondham New Years Day 10K	10km	1 Jan	45:45	65.01%
2014	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	23 Nov	1:42:01	63.47%
Blickling parkrun	5km	8 Nov	21:04	67.83%
The Cambridge Duathlon	0km/25miles/10miles	13 Apr	/ /	0.00%
Valentines 10K	10km	16 Feb	43:49	67.35%
2013	Distance	Date	Result	WAVA
Turkey Trot	10mi	15 Dec	1:13:34	65.76%
Larking Gowen City of Norwich Half Marathon	13.1mi	24 Nov		0.00%
MBNA Chester Marathon	26.2mi	6 Oct	4:29:21	49.56%
Wissey Half Marathon	13.1mi	1 Sep	1:38:45	65.03%
Wroxham 5K	5km	19 Jun	19:38	72.21%
Bungay 10k Summer Series - Race 1	10km	5 Jun	42:18	69.76%
Great Yarmouth 5 Mile Series Race 3	5mi	22 May	33:35	69.78%
Cape Wrath Challenge 10k	10km	13 May	44:34	66.21%
Great Yarmouth 5 Mile Series Race 2	5mi	8 May	34:00	68.93%
Norwich parkrun	5km	27 Apr	20:06	70.53%
Great Yarmouth 5 Mile series Race 1	5mi	24 Apr	33:37	69.71%
Norwich Parkrun	5km	20 Apr	20:21	69.67%
Roger Wing Charity 10k	10km	29 Mar	44:16	66.66%
Swavesey Half Marathon	13.1mi	3 Mar	1:40:13	63.56%
2012	Distance	Date	Result	WAVA
Beccles 10 mile Turkey Trot	10mi	16 Dec	1:13:54	64.94%
Larking Gowen City of Norwich Half Marathon	13.1mi	25 Nov	1:41:27	62.78%
RYSTON Cross Country Grand Prix RACE 1	5km	14 Oct	20:49	67.59%
Norwich parkrun	5km	13 Oct	20:29	68.69%
PSUK 10 Mile Road Running Championships	10mi	26 Sep	1:15:32	63.54%
Wissey Half Marathon	13.1mi	2 Sep	1:47:33	59.22%
Bungay Black Dog Summer Series ( Race 3 )	10km	1 Aug	44:40	65.56%
Worstead Festival 5 (RCGP 7)	5mi	27 Jul	33:40	69.08%
Bungay Black Dog Summer Series ( Race 2 )	10km	4 Jul	43:44	66.96%
Humpty Dumpty 10K (RCGP 5)	10km	1 Jul	43:36	67.16%
Wymondham Midsummer 10 mile	10mi	10 Jun	1:16:20	62.87%
Edingthorpe 5	5mi	3 Jun	35:35	65.36%
Great Yarmouth 5m Series Race 3	5mi	23 May	33:47	68.84%
Wroxham 5K	5km	16 May	19:50	70.94%
Great Yarmouth 5m Series Race 2	5mi	9 May	33:50	68.74%
Bespak Grand East Anglia Run	10km	6 May	42:16	69.28%
Trowse 10k	10km	8 Apr	43:29	67.34%
Norwich parkrun	5km	25 Feb	20:34	67.88%
Valentines day 10K - RCGP 2	10km	12 Feb	43:33	66.72%
Norwich Parkrun	5km	14 Jan	21:12	65.85%
2011	Distance	Date	Result	WAVA
East Coast Run	10km	23 Oct		0.00%
PSUK 10 Mile Road Race Championships	10mi	14 Sep	1:17:11	61.69%
Broadland 5K Series - Race 3	5km	24 Aug	20:35	67.83%
Reepham Summer 10k	10km	21 Aug	45:02	64.53%
Norwich Parkrun	5km	13 Aug	21:19	65.49%
Worstead Festival 5	5mi	29 Jul	35:22	65.25%
Norwich Parkrun	5km	4 Jun	20:57	66.64%
Broadland 5K Series - Race 1	5km	25 May	21:00	66.48%
GYRR 5 Mile Series - Race 3	5mi	18 May	35:36	64.83%
GYRR 5 Mile Series - Race 2	5mi	4 May	36:17	63.60%
Breckland 10k	10km	2 May	45:20	64.10%
Trowse 10k	10km	24 Apr	46:51	62.02%
2010	Distance	Date	Result	WAVA
GMP 10 miler	10mi	8 Sep		0.00%
Wroxham 5K	5km	25 Aug	20:51	66.46%
Worstead Festival 5	5mi	23 Jul	34:20	66.71%
Wymondham Midsummer 10 Mile	10mi	13 Jun		0.00%
Wroxham 5k	5km	26 May	20:37	67.21%
Bespak Grand East Anglia Run	10km	2 May	42:36	67.70%
GYRR 5 Mile Series - Race 1	5mi	14 Apr	34:10	67.04%
Reading Half Marathon	13.1mi	21 Mar	1:43:27	60.59%
Norfolk Gazelles Valentine 10K	10km	14 Feb	43:08	66.36%
Reedham Ten	10mi	31 Jan	1:14:19	63.08%
2009	Distance	Date	Result	WAVA
Grim Challenge	8mi	6 Dec	1:26:23	42.90%
Larking Gowen City of Norwich Half Marathon	13.1mi	29 Nov	1:41:39	61.17%
East Coast Run	10km	25 Oct	45:34	62.82%
Marriott's Way 10k	10km	11 Oct	45:36	62.77%
Jolly Jaguars 10k	10km	4 Oct	46:31	61.54%
PSUK 10 Mile Road Race Llandudno	10mi	16 Sep	1:21:10	57.76%
Wroxham 5K	5km	26 Aug	21:37	63.62%
21st Worstead Festival 5	5mi	24 Jul	35:51	63.41%
Wroxham 5K	5km	24 Jun	21:23	64.31%
Guy Fawkes 10k	10km	5 Jun	46:07	62.07%
great yarmouth promenade 5 race 3	5mi	20 May	37:15	61.03%
Shady Oak Tough 10k	10km	13 May	54:19	52.70%
great yarmouth promenade 5 race 2	5mi	6 May	36:09	62.89%
great yarmouth promenade 5 race 1	5mi	22 Apr	37:06	61.28%
Trowse 10k	10km	12 Apr	49:03	58.36%
Jolly Jaguars 10k	10km	29 Mar	49:20	58.02%
The Valentine 10K	10km	15 Feb	53:51	52.76%

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Dick Spandex M50

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