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Dick Spandex M50

About

Race Times

All Races

Mileage

Training

Tri-Anglia

Races
76
Miles
9924
Miles
384
Miles
28090
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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Groups

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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Buddies

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	0.6	0	0	0	0	8.3
2019	90	93	114	101	62	79	61	30	0	0	0	0	629
2019	204	209	282	456	403	347	30	0	0	0	0	0	1931
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

Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29	Tue 30th Jul Jul 30
7.5mi, 1:18:50 Running - General Split Summary === 1) 7.46m - 1:18:50(10:34/m) 134/167bpm 896cal 5.68/7.74mph Add a comment	0.7mi, 24:42 Swimming - General Split Summary === 1) 0.28m - 11:11(39:21/m) 105cal 24/27rpm 1.53/2.7mph 2) 0.28m - 10:46(37:53/m) 106cal 26/32rpm 1.58/3.97mph 3) 0.08m - 2:45(34:19/m) 30cal 26/37rpm 1.75/2.57mph Add a comment	3.1mi, 30:16 Running - General Split Summary === 1) 3.1m - 30:16(9:46/m) 132/165bpm 351cal 6.14/7.37mph Add a comment	19.1mi, 1:51:43 Cycling - General Split Summary === 1) 5m - 26:05(5:13/m) 107/140bpm 243cal 11.5/18.64mph 2) 5m - 33:23(6:41/m) 110/135bpm 277cal 8.99/17.99mph 3) 5m - 27:21(5:28/m) 98/111bpm 120cal 10.97/18.66mph 4) 4.13m - 24:54(6:02/m) 98/126bpm 122cal 9.95/15.53mph Add a comment 3.1mi, 23:37 Running - General Split Summary === 1) 3.1m - 23:37(7:38/m) 136/155bpm 298cal 7.87/9.46mph Add a comment 0.6mi, 7:20 Running - General Split Summary === 1) 0.62m - 7:20(11:46/m) 123/143bpm 77cal 5.1/6.82mph Add a comment	-	-	-
Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5	Tue 6th Aug Aug 6
4.1mi, 33:31 Running - General Split Summary === 1) 4.08m - 33:31(8:13/m) 143/164bpm 479cal 7.3/8.2mph Add a comment	-	-	3.4mi, 35:05 Running - General Split Summary === 1) 3.43m - 35:05(10:15/m) 131/144bpm 426cal 5.86/7.31mph Add a comment 3.1mi, 23:48 Running - General Split Summary === 1) 3.08m - 23:48(7:43/m) 158/168bpm 381cal 7.78/8.83mph Add a comment 1.8mi, 18:12 Running - General Split Summary === 1) 1.78m - 18:12(10:14/m) 128/148bpm 222cal 5.86/7.08mph Add a comment	-	-	-
Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12	Tue 13th Aug Aug 13
3.2mi, 21:05 Running - General Split Summary === 1) 3.15m - 21:05(6:42/m) 169/183bpm 356cal 8.95/9.77mph Add a comment	-	0mi, 10:35 Running - Treadmill Split Summary === 1) 0.01m - 10:35(16:41:12/m) 59/87bpm 9cal 0.06/3.23mph Add a comment	0.6mi, 21:36 Swimming - General Split Summary === 1) 0.22m - 7:33(34:45/m) 84cal 24/rpm 1.73/1.86mph 2) 0.06m - 2:03(32:52/m) 24cal 25/rpm 1.83/1.86mph 3) 0.06m - 2:11(35:04/m) 24cal 24/rpm 1.71/1.78mph 4) 0.06m - 2:03(32:52/m) 24cal 25/rpm 1.83/1.88mph 5) 0.06m - 2:06(33:42/m) 24cal 24/rpm 1.78/1.95mph 6) 0.12m - 4:26(35:41/m) 48cal 25/rpm 1.68/1.81mph 7) 0.03m - 1:15(40:21/m) 12cal 24/rpm 1.49/1.6mph Add a comment 5mi, 45:15 Running - Treadmill Split Summary === 1) 1m - 9:28(9:28/m) 123/133bpm 110cal 6.34/7.08mph 2) 1m - 8:53(8:53/m) 138/144bpm 119cal 6.75/7.62mph 3) 1m - 8:51(8:51/m) 143/145bpm 123cal 6.78/7.87mph 4) 1m - 8:48(8:48/m) 143/149bpm 117cal 6.81/7.83mph 5) 1m - 8:57(8:57/m) 145/153bpm 115cal 6.71/7.87mph 6) 0.03m - 17(10:13/m) 139/139bpm 2cal 5.87/6.66mph Add a comment	-	-	4.7mi, 39:37 Running - General Split Summary === 1) 4.66m - 39:37(8:30/m) 137/153bpm 502cal 7.06/9mph Add a comment
Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19	Tue 20th Aug Aug 20
3.9mi, 36:18 Running - General Split Summary === 1) 0.61m - 5:01(8:11/m) 141/158bpm 68cal 7.33/9.52mph 2) 0.02m - 1:00(55:08/m) 132/157bpm 12cal 1.09/8.33mph 3) 0.33m - 2:00(6:09/m) 147/161bpm 28cal 9.75/10.37mph 4) 0.03m - 1:00(38:59/m) 139/160bpm 13cal 1.54/9.31mph 5) 0.3m - 2:00(6:42/m) 152/165bpm 29cal 8.95/10mph 6) 0.02m - 1:00(1:01:22/m) 142/164bpm 13cal 0.98/8.85mph 7) 0.33m - 2:00(6:05/m) 153/166bpm 30cal 9.85/10.5mph 8) 0.02m - 1:00(1:02:27/m) 144/167bpm 13cal 0.96/9.64mph 9) 0.3m - 2:00(6:40/m) 155/169bpm 30cal 9.01/10.08mph 10) 0.01m - 1:00(1:08:10/m) 145/168bpm 13cal 0.88/9.02mph 11) 0.33m - 2:00(6:00/m) 156/168bpm 30cal 10/10.46mph 12) 0.02m - 1:00(1:05:34/m) 147/168bpm 14cal 0.91/9.56mph 13) 0.31m - 2:01(6:32/m) 158/171bpm 31cal 9.18/10.04mph 14) 0.01m - 59(1:23:51/m) 148/170bpm 13cal 0.72/9.25mph 15) 0.34m - 2:00(5:58/m) 159/171bpm 30cal 10.07/11.02mph 16) 0.02m - 1:00(47:34/m) 150/171bpm 14cal 1.26/9.73mph 17) 0.31m - 2:01(6:33/m) 160/173bpm 30cal 9.15/10.31mph 18) 0.01m - 1:43(2:16:26/m) 133/173bpm 16cal 0.44/9.5mph 19) 0.56m - 5:35(9:58/m) 131/141bpm 53cal 6.02/6.35mph Add a comment 1.1mi, 11:34 Running - General Split Summary === 1) 0.21m - 2:26(11:28/m) 103/113bpm 20cal 5.23/5.43mph 2) 0.04m - 24(9:02/m) 115/117bpm 4cal 6.65/6.87mph 3) 0.84m - 8:43(10:27/m) 117/125bpm 95cal 5.74/6.22mph Add a comment	-	-	0.4mi, 4:19 Running - General Split Summary === 1) 0.37m - 4:19(11:35/m) 124/153bpm 50cal 5.18/5.49mph Add a comment 0.6mi, 6:46 Running - General Split Summary === 1) 0.57m - 6:46(11:49/m) 118/129bpm 74cal 5.08/6.57mph Add a comment 3.1mi, 22:32 Running - General Split Summary === 1) 3.11m - 22:32(7:15/m) 157/174bpm 365cal 8.28/9.12mph Add a comment	-	-	-

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

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Dick Spandex M50

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