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Theselbyexpress M55
About
Race Times
All Races
Mileage
Training
-
Races
197 -
Miles
4891 -
Miles
171 -
5k
18:53 -
5M
30:09 -
10k
38:11 -
10M
1:07:28 -
Half
1:24:48 -
20M
2:26:55 -
Mara
3:03:40 -
50k
5:00:00 -
100k
16:00:00
I am fundraising for The Harvey hext appeal
40 minute super workouts - No2Workout No 2 - The Crescendo
This workout has the ultimate stamp of approval - its a staple of the kenyan endurance runner. The Kenyan version lasts up to an hour but you can do it very well in 40 minutes.
Spend the first 15 minutes of your 40 easing into the run and getting yourself nicely warmed up.
Then you start the crescendo. The first time you do this run its probably helpful to think in 5 minute steps for the effort you want to run. And I say 'effort' rather than pace because as you know if you are tired or fresh the pace will vary from day to day for the same effort. This is how I would distribute the effort to start with:
1st 5mins = 30secs mile slower than marathon pace
2nd 5 mins = 15secs/mile slower than marathon pace
3rd 5 mins = marathon pace
4th 5mins = half marathon pace (approx 15sec/mile faster than MP)
Spend the last 5 minutes of your run at an easy pace to cool down before finishing. This level of effort should leave you feeling invigorated rather than wiped out and provides a really nice aerobic stimulus - the effort builds towards your threshold (pace you can sustain for one hour).
Crucially it also has a couple of other benefits. Psychologically it prepares you for running faster as a run goes on which is what you would ideally do in a race. How can you expect to pick the pace up in a race if you haven't practiced it regularly in training ? And secondly the increasing pace challenges the muscles to work in a different way as the run evolves - you get a different stimulus than if you just run a constant pace.
The progression for this type of run would be to increase the starting speed so that you are running the 20mins from marathon pace to a little slower than 10k race pace for the last couple of minutes. And run it as a continuous crescendo rather than 5 minute blocks. Remember you are looking to learn to feel the pace here.
And a final word. The day you turn this workout into a time trial i.e trying to beat your time from last week or your 'course record' is the day you are on the road to ruin. Indeed I like to use a different route so that I avoid any temptation to compare !
About Me
To run good for age Marathon for London 2014 ...done it yipee! Next goal to complete the Transvulcania yipee done ! Next goal 100miles sub 24hrs.
Current Status
Must lose 1 stone and run a sub 3hr Marathon thats 2014 goals
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2002 | 2003 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
5km | 15 | 18:53
6:05/mi
|
0.00 | 19:51 | 18:53 | 19:31 | 19:50 | ||||||||
4mi | 2 | 26:05
6:31/mi
|
0.00 | 30:18 | 26:05 | ||||||||||
6.6km | 1 | 1:44:18
25:26/mi
|
0.00 | 1:44:18 | |||||||||||
5mi | 21 | 30:09
6:02/mi
|
0.00 | 30:09 | 32:41 | 33:14 | 33:48 | ||||||||
5.5mi | 2 | 1:03:41
11:35/mi
|
0.00 | 1:03:41 | |||||||||||
5.8mi | 2 | 51:38
8:59/mi
|
0.00 | 51:38 | 53:33 | ||||||||||
10km | 43 | 38:11
6:09/mi
|
0.00 | 46:34 | 39:28 | 38:11 | 44:03 | 40:19 | 41:35 | ||||||
7.5mi | 2 | 49:20
6:35/mi
|
0.00 | 54:15 | 49:20 | ||||||||||
8mi | 3 | 54:36
6:50/mi
|
0.00 | 57:53 | 54:36 | 1:00:41 | |||||||||
8.7mi | 1 | 1:17:02
8:51/mi
|
0.00 | 1:17:02 | |||||||||||
9mi | 1 | 1:13:08
8:08/mi
|
0.00 | 1:13:08 | |||||||||||
9.5mi | 3 | 1:05:40
6:55/mi
|
0.00 | 1:16:58 | 1:05:40 | 1:09:11 | |||||||||
9.6mi | 2 | 1:21:21
8:28/mi
|
0.00 | 1:21:21 | |||||||||||
10mi | 9 | 1:07:28
6:45/mi
|
0.00 | 1:31:17 | 1:12:59 | 1:07:28 | 1:14:36 | 1:12:16 | |||||||
20km | 1 | 1:51:32
8:58/mi
|
0.00 | 1:51:32 | |||||||||||
13.1mi | 31 | 1:24:48
6:28/mi
|
0.00 | 1:59:37 | 2:01:46 | 1:46:52 | 1:28:51 | 1:24:48 | 1:33:29 | 1:27:58 | 1:33:15 | 1:38:00 | 1:51:30 | 1:44:00 | |
26.2km | 2 | 2:00:32
7:24/mi
|
0.00 | 2:06:52 | 2:00:32 | ||||||||||
20mi | 2 | 2:26:55
7:21/mi
|
0.00 | 2:31:19 | 2:26:55 | ||||||||||
21mi | 1 | 4:09:30
11:53/mi
|
0.00 | 4:09:30 | |||||||||||
26.2mi | 33 | 3:03:40
7:01/mi
|
0.00 | 3:39:06 | 3:03:40 | 3:17:50 | 3:14:53 | 3:24:32 | 3:24:07 | 3:56:05 | |||||
27.2mi | 1 | 3:50:13
8:28/mi
|
0.00 | 3:50:13 | |||||||||||
29mi | 1 | 5:58:00
12:21/mi
|
0.00 | 5:58:00 | |||||||||||
30mi | 1 | 5:00:00
10:00/mi
|
0.00 | 5:00:00 | |||||||||||
50km | 2 | 5:00:00
9:39/mi
|
0.00 | 5:00:00 | |||||||||||
32mi | 1 | 6:00:00
11:15/mi
|
0.00 | 6:00:00 | |||||||||||
37mi | 1 | 6:45:52
10:58/mi
|
0.00 | 6:45:52 | |||||||||||
43.5mi | 1 | 8:56:58
12:21/mi
|
0.00 | 8:56:58 | |||||||||||
45mi | 3 | 9:25:00
12:33/mi
|
0.00 | 10:24:00 | 10:40:30 | 9:25:00 | |||||||||
46mi | 3 | 10:12:25
13:19/mi
|
0.00 | 10:17:09 | 10:12:25 | ||||||||||
50mi | 3 | 9:30:40
11:25/mi
|
0.00 | 9:30:40 | 16:50:17 | 11:27:08 | |||||||||
100km | 1 | 16:00:00
15:27/mi
|
0.00 | 16:00:00 |
2018 |
Distance | Date | Result | WAVA |
Green Man Ultra | 45mi | 29 Sep | 9:25:00 | 48.91% |
Bridgwater Half Marathon | 13.1mi | 2 Sep | 1:44:00 | 64.32% |
Race To The Stones | 100km | 14 Jul | 16:00:00 | 42.49% |
2017 |
Distance | Date | Result | WAVA |
Portsmouth Coastal Waterside Ultra 50km | 50km | 17 Dec | 5:00:00 | 56.59% |
Mendip Marauder | 30mi | 5 Aug | 5:00:00 | 54.64% |
Ham & Lyme 50k | 50km | 8 Jul | 6:00:00 | 47.16% |
Conquest of Avalon 30 | 32mi | 17 Jun | 6:00:00 | 48.57% |
Bath Half | 13.1mi | 12 Mar | 1:51:30 | 59.46% |
Green Man Ultra | 45mi | 4 Mar | 10:40:30 | 42.76% |
2016 |
Distance | Date | Result | WAVA |
Burnham on Sea Half Marathon | 13.1mi | 2 Oct | 1:38:00 | 67.06% |
Bridgwater half marathon | 13.1mi | 4 Sep | 1:40:00 | 65.72% |
London Marathon | 26.2mi | 24 Apr | 3:56:05 | 58.62% |
Bath Half | 13.1mi | 13 Mar | 1:49:03 | 60.26% |
2015 |
Distance | Date | Result | WAVA |
Valencia Marathon | 26.2mi | 15 Nov | 4:12:00 | 54.45% |
Enigma Back to Front (morning) | 26.2mi | 20 Jun | 4:04:20 | 56.16% |
The Ox Ultra | 37mi | 24 May | 6:45:52 | 48.95% |
transvulcania vertical km | 6.6km | 7 May | 1:44:18 | 18.93% |
London Marathon | 26.2mi | 26 Apr | 3:24:07 | 67.22% |
Brighton Marathon | 26.2mi | 12 Apr | 3:35:12 | 63.76% |
Green Man Ultra (Old Course) | 46mi | 7 Mar | 10:12:25 | 44.93% |
Thames Trot | 50mi | 7 Feb | 11:27:08 | 43.52% |
2014 |
Distance | Date | Result | WAVA |
The Full Montecute | 10.5mi | 7 Dec | 1:49:07 | 46.98% |
Brent Knoll Race | 5.75mi | 30 Nov | 53:33 | 51.48% |
Weston Prom Run 3/9 | 5mi | 27 Nov | 36:24 | 65.60% |
Weston Prom Run 2/9 | 5mi | 30 Oct | 35:17 | 67.68% |
Abingdon Marathon | 26.2mi | 19 Oct | 3:31:17 | 64.38% |
Mendip Muddle | 20km | 12 Oct | 1:51:32 | 54.83% |
Lisbon Rock n Roll Marathon | 26.2mi | 5 Oct | 3:39:00 | 62.11% |
Taunton 10k | 10km | 28 Sep | 41:35 | 71.64% |
Weston Prom Run 1/9 | 5mi | 18 Sep | 33:48 | 70.65% |
Bridgwater Half Marathon | 13.1mi | 7 Sep | 1:34:21 | 68.46% |
Severn Bridge Half Marathon | 13.1mi | 24 Aug | 1:33:15 | 69.27% |
Bath Running Festival Marathon | 26.2mi | 27 Jul | 5:23:03 | 42.11% |
Wellington Ten | 10mi | 13 Jul | 1:12:16 | 67.56% |
Giants Head Marathon | 26.2mi | 28 Jun | 4:53:07 | 46.41% |
Martock 10k | 10km | 15 Jun | 41:53 | 71.13% |
Kent Roadrunner Marathon | 26.2mi | 31 May | 4:41:58 | 48.24% |
Grand Shaftesbury Run - Half marathon | 13.1mi | 18 May | 1:38:27 | 65.61% |
Glastonbury Road Race | 10km | 4 May | 42:10 | 70.65% |
Boston Marathon | 26.2mi | 21 Apr | 3:53:17 | 58.31% |
London Marathon | 26.2mi | 13 Apr | 3:24:32 | 66.50% |
Taunton Half Marathon | 13.1mi | 6 Apr | 1:33:33 | 69.04% |
Weston Prom Run 7/9 | 5mi | 27 Mar | 34:24 | 69.42% |
Green Man Ultra | 46mi | 1 Mar | 10:17:09 | 44.20% |
2013 |
Distance | Date | Result | WAVA |
The Christmas Jingle 4 Mile Fun Run | 4mi | 22 Dec | 26:05 | 71.72% |
Weston Christmas Cracker | 10km | 15 Dec | 43:59 | 67.17% |
Weston Prom Run 4/9 | 5mi | 12 Dec | 33:50 | 70.01% |
Weston Prom Run 3/9 | 5mi | 28 Nov | 33:14 | 71.27% |
Brent Knoll Race | 5.75mi | 24 Nov | 51:38 | 52.95% |
Marathon French Riviera nice cannes | 26.2mi | 10 Nov | 3:33:51 | 63.06% |
Burnham Esplanade winter 5k series | 5km | 7 Nov | 20:19 | 71.52% |
Weston Prom Run 2/9 | 5mi | 24 Oct | 33:59 | 69.70% |
petherton plod | 5km | 19 Oct | 19:50 | 73.26% |
Bournemouth Marathon | 26.2mi | 6 Oct | 3:44:07 | 60.17% |
Weston Prom Run 1/9 | 5mi | 26 Sep | 33:40 | 70.35% |
Bristol Half Marathon | 13.1mi | 15 Sep | 1:29:42 | 71.39% |
Bridgwater Half Marathon | 13.1mi | 8 Sep | 1:27:58 | 72.80% |
Ash Excellent 8 | 8mi | 1 Sep | 1:00:41 | 63.16% |
Battle of Sedgemoor 10k | 10km | 25 Aug | 40:19 | 73.28% |
Enigma Gold Marathon | 26.2mi | 17 Aug | 4:00:04 | 56.18% |
Enigma Summer Marathon | 26.2mi | 6 Jul | 4:10:28 | 53.84% |
Transvulcania | 50mi | 11 May | 16:50:17 | 29.10% |
Greater Manchester Marathon | 26.2mi | 28 Apr | 3:21:40 | 66.87% |
London Marathon | 26.2mi | 21 Apr | 3:16:35 | 68.60% |
Weston Prom Run 8/9 | 5mi | 18 Apr | 35:57 | 65.88% |
Taunton Marathon | 26.2mi | 7 Apr | 3:34:15 | 62.94% |
Weston Prom Run 7/9 | 5mi | 21 Mar | 41:11 | 57.51% |
Rome Marathon | 26.2mi | 17 Mar | 3:14:53 | 69.20% |
Weston Tough Ten | 10mi | 24 Feb | 1:14:36 | 64.89% |
Weston Prom Run 6/9 | 5mi | 21 Feb | 33:40 | 70.35% |
Thames Trot | 43.5mi | 2 Feb | 8:56:58 | 47.63% |
Weston Prom Run 5/9 | 5mi | 17 Jan | 34:22 | 68.37% |
2012 |
Distance | Date | Result | WAVA |
Weston Prom Run 4/9 | 5mi | 20 Dec | 34:24 | 68.31% |
Weston Christmas Cracker | 10km | 9 Dec | 45:48 | 63.98% |
Ilminster lions 10 KM | 10km | 4 Nov | 44:03 | 66.52% |
Kilomathon London 26.2k | 26.2km | 28 Oct | 2:00:32 | 67.11% |
Abingdon Marathon | 26.2mi | 21 Oct | 3:23:19 | 65.77% |
Weston Prom Run 2/9 | 5mi | 18 Oct | 34:30 | 68.11% |
Berlin Marathon | 26.2mi | 30 Sep | 3:18:14 | 67.45% |
Weston Prom Run 1/9 | 5mi | 20 Sep | 33:20 | 70.49% |
Bridgwater Half Marathon | 13.1mi | 2 Sep | 1:33:29 | 67.92% |
Enigma Gold Marathon | 26.2mi | 26 Aug | 3:41:00 | 60.50% |
Thunder Run 24hr | 10km | 28 Jul | 3:30:00 | 13.95% |
Cheddar Gorge 10k | 10km | 17 Jun | 51:55 | 56.44% |
The Hafren Ultra | 45mi | 1 Jun | 10:24:00 | 42.04% |
The Severn Challenge - Start of ‘7’ | 29mi | 31 May | 5:58:00 | 42.39% |
London Marathon | 26.2mi | 22 Apr | 3:17:52 | 67.58% |
Brighton Marathon | 26.2mi | 15 Apr | 3:17:50 | 67.59% |
The Burnham Esplanade 5k | 5km | 5 Apr | 19:31 | 73.90% |
Taunton Marathon | 26.2mi | 1 Apr | 3:21:02 | 66.51% |
Gloucester 20 | 20mi | 18 Mar | 2:26:55 | 67.64% |
Blackpool Marathon | 26.2mi | 11 Mar | 3:31:12 | 63.31% |
Green Man Ultra | 46mi | 3 Mar | 10:33:59 | 42.30% |
The Burnham Esplanade 5k | 5km | 1 Mar | 19:45 | 73.03% |
Weston Prom Run 6/9 | 5mi | 16 Feb | 32:41 | 71.89% |
Thames Trot | 50mi | 4 Feb | 9:30:40 | 51.07% |
The Burnham Esplanade 5k | 5km | 2 Feb | 20:28 | 70.47% |
hestercombe humdinger | 9.5mi | 29 Jan | 1:09:11 | 65.82% |
Weston Prom run 5/9 | 5mi | 19 Jan | 33:41 | 69.21% |
2011 |
Distance | Date | Result | WAVA |
Stoke Stampede 10k | 10km | 26 Dec | 41:27 | 70.12% |
Portsmouth Coastal Waterside Marathon | 26.2mi | 18 Dec | 3:45:45 | 58.73% |
Weston Prom run 4/9 | 5mi | 15 Dec | 32:43 | 71.26% |
Weston Christmas Cracker | 10km | 11 Dec | 42:55 | 67.72% |
The Burnham Esplanade 5k | 5km | 3 Nov | 18:53 | 75.81% |
Weston prom run 2/9 | 5mi | 20 Oct | 30:53 | 75.49% |
Abingdon Marathon | 26.2mi | 16 Oct | 3:03:40 | 72.19% |
Liverpool Marathon | 26.2mi | 9 Oct | 3:09:56 | 69.81% |
The Burnham Esplanade 5k | 5km | 6 Oct | 19:16 | 74.31% |
Burnham on Sea Half Marathon | 13.1mi | 2 Oct | 1:26:37 | 72.69% |
Taunton 10k | 10km | 25 Sep | 38:11 | 76.12% |
The Huntworth Ultra | 27.2mi | 17 Sep | 3:50:13 | 59.79% |
Weston prom run 1/9 | 5mi | 15 Sep | 30:09 | 77.32% |
Bristol Half Marathon | 13.1mi | 11 Sep | 1:25:40 | 73.49% |
Battle of Sedgemoor 10k | 10km | 28 Aug | 38:36 | 75.30% |
Sturminster Newton Half Marathon | 13.1mi | 7 Aug | 1:27:43 | 71.78% |
Haselbury Trail race | 10km | 3 Aug | 44:23 | 65.49% |
South Dorset Ridgeway Challenge | 21mi | 24 Jul | 4:09:30 | 41.47% |
The Wellington Ten | 10mi | 10 Jul | 1:07:28 | 70.57% |
Boddington Marathon | 26.2mi | 26 Jun | 5:07:39 | 43.10% |
Martock 10k | 10km | 19 Jun | 38:56 | 74.65% |
Cheddar Lions Rugged Challenge | 10km | 12 Jun | 45:22 | 64.07% |
Wells Fun Run | 10km | 29 May | 40:26 | 71.88% |
Tewkesbury Half Marathon | 13.1mi | 22 May | 1:28:14 | 71.36% |
Bristol 10k | 10km | 15 May | 39:13 | 74.11% |
The Black Death Run | 10mi | 8 May | 1:39:02 | 48.07% |
Great West Run | 13.1mi | 1 May | 1:27:07 | 72.27% |
The Easter Bunny 10k | 10km | 25 Apr | 39:51 | 72.94% |
London Marathon | 26.2mi | 17 Apr | 3:12:42 | 68.81% |
Pen Selwood Tough 10k Challenge | 10km | 10 Apr | 40:40 | 71.47% |
The Burnham Esplanade 5k | 5km | 7 Apr | 19:05 | 75.02% |
Taunton Half Marathon | 13.1mi | 3 Apr | 1:28:21 | 71.26% |
The Stoke Stampede | 10km | 20 Mar | 40:13 | 72.27% |
Gloucester 20 | 20mi | 13 Mar | 2:31:19 | 65.12% |
Great Western 10K | 10km | 12 Mar | 46:02 | 63.14% |
Bath Half | 13.1mi | 6 Mar | 1:24:48 | 74.25% |
The Burnham Esplanade 5k | 5km | 3 Mar | 19:20 | 74.05% |
babcary 7.5 road race | 7.5mi | 27 Feb | 49:20 | 71.64% |
The Hestercombe Humdinger | 9.5mi | 20 Feb | 1:05:40 | 68.77% |
Weston Prom Run 6/9 | 5mi | 17 Feb | 31:40 | 73.62% |
Weston Tough Ten | 10mi | 13 Feb | 1:16:04 | 62.59% |
The Burnham Esplanade 5k | 5km | 3 Feb | 19:35 | 73.10% |
Lliswerry 8 | 8mi | 30 Jan | 54:36 | 69.05% |
Riverbank Rollick | 9mi | 16 Jan | 1:13:08 | 58.02% |
The Burnham Esplanade 5k | 5km | 6 Jan | 20:08 | 70.59% |
First Chance 10k | 10km | 2 Jan | 42:02 | 68.59% |
Hangover 10k | 10km | 1 Jan | 42:39 | 67.60% |
2010 |
Distance | Date | Result | WAVA |
23rd WYVERN CHRISTMAS CRACKER 10K | 10km | 5 Dec | 41:17 | 69.83% |
Brent Knoll Race | 5.5mi | 28 Nov | 44:54 | 56.66% |
Drogo 10 | 9.6mi | 21 Nov | 1:21:21 | 55.64% |
Ilminster Lions 10K | 10km | 7 Nov | 40:57 | 70.40% |
The Burnham Esplanade 5k | 5km | 4 Nov | 19:56 | 71.29% |
Great South Run | 10mi | 24 Oct | 1:17:58 | 60.56% |
Abingdon Marathon | 26.2mi | 17 Oct | 3:39:06 | 60.02% |
The Burnham Esplanade 5k | 5km | 7 Oct | 19:51 | 71.59% |
Taunton 10k | 10km | 26 Sep | 39:28 | 73.05% |
Great North Run | 13.1mi | 19 Sep | 1:30:59 | 68.63% |
Chippenham Half Marathon | 13.1mi | 12 Sep | 1:30:43 | 68.83% |
SLAMM Half Now cancelled for Apologies | 13.1mi | 11 Sep | 1:44:53 | 59.53% |
Bristol Half Marathon | 13.1mi | 5 Sep | 1:28:51 | 70.28% |
Battle of Sedgemoor 10k | 10km | 29 Aug | 39:53 | 72.29% |
Summer 5k Road Race series | 5km | 12 Aug | 20:05 | 70.76% |
Haselbury Trail Race | 10km | 4 Aug | 46:16 | 62.31% |
Sturminster Newton Half Marathon | 13.1mi | 1 Aug | 1:32:04 | 67.82% |
Moor than 10k | 10km | 18 Jul | 51:08 | 56.38% |
The Wellington Ten | 10mi | 11 Jul | 1:12:59 | 64.69% |
Summer 5k Road Race | 5km | 1 Jul | 20:51 | 68.16% |
yeo mill yomp | 10.25mi | 20 Jun | 1:25:01 | 56.93% |
Tin tin Ten | 10km | 16 Jun | 46:47 | 61.62% |
Cheddar Lions Rugged Challenge | 10km | 13 Jun | 44:16 | 65.13% |
Run in the wild | 10km | 6 Jun | 50:20 | 57.28% |
Wells Fun Run (10k) | 10km | 30 May | 42:08 | 68.43% |
Bristol 10K | 10km | 9 May | 40:19 | 71.51% |
Great West Run | 13.1mi | 2 May | 1:37:14 | 64.22% |
Pensford 10K | 10km | 25 Apr | 44:17 | 65.10% |
Taunton Half Marathon | 13.1mi | 11 Apr | 1:36:29 | 64.72% |
Easter Bunny 10k | 10km | 5 Apr | 42:51 | 67.28% |
The Forest of Dean Trails Half Marathon | 13.1mi | 28 Mar | 1:44:10 | 59.94% |
Great West Run warm up 10K | 10km | 21 Mar | 44:40 | 64.54% |
Kilomathon - England | 26.2km | 14 Mar | 2:06:52 | 62.70% |
Combe St Nicholas 10k | 10km | 7 Mar | 45:16 | 63.69% |
Babcary 7.5 road race | 7.5mi | 28 Feb | 54:15 | 64.62% |
The Hestercombe Humdinger | 9.5mi | 21 Feb | 1:16:58 | 58.19% |
Weston Tough Ten | 9.6mi | 14 Feb | 1:19:56 | 56.62% |
Slay the Dragon | 10km | 7 Feb | 50:04 | 57.58% |
Lliswerry 8 | 8mi | 31 Jan | 57:53 | 64.60% |
Braunton 10 | 10mi | 24 Jan | 1:19:11 | 59.14% |
Riverbank Rollick | 8.7mi | 17 Jan | 1:17:02 | 52.82% |
2009 |
Distance | Date | Result | WAVA |
Stoke Stampede 10k | 10km | 26 Dec | 47:58 | 59.62% |
Wyvern Xmas Cracker 10k | 10km | 13 Dec | 46:34 | 61.41% |
The Christmas Jingle 4 Mile Fun Run | 4mi | 11 Dec | 30:18 | 59.95% |
Brent Knoll Race | 5.5mi | 29 Nov | 1:03:41 | 39.64% |
Cardiff Half Marathon | 13.1mi | 18 Oct | 1:46:52 | 57.95% |
Cancer Research UK Run 10k (Cardiff) | 10km | 11 Oct | 47:01 | 60.83% |
Bristol Half Marathon | 13.1mi | 6 Sep | 1:51:24 | 55.59% |
The Wellington Ten (miles | 10mi | 12 Jul | 1:31:17 | 51.30% |
2003 |
Distance | Date | Result | WAVA |
Bristol half | 13.1mi | 7 Sep | 2:01:46 | 48.74% |
2002 |
Distance | Date | Result | WAVA |
Bristol Half Marathon | 13.1mi | 22 Sep | 1:59:37 | 49.39% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2015 | 0 | 0 | 70 | 70 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 140 |
2014 | 0 | 61 | 141 | 118 | 85 | 71 | 81 | 65 | 77 | 79 | 18 | 0 | 794 |
2013 | 71 | 124 | 90 | 114 | 64 | 163 | 78 | 98 | 84 | 79 | 81 | 79 | 1127 |
2013 | 0 | 0 | 7 | 0 | 20 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 27 |
2012 | 81 | 109 | 120 | 120 | 33 | 50 | 49 | 46 | 97 | 53 | 6 | 34 | 800 |
2012 | 0 | 0 | 0 | 0 | 0 | 10 | 61 | 26 | 0 | 47 | 0 | 0 | 144 |
2011 | 122 | 114 | 139 | 79 | 98 | 116 | 124 | 122 | 103 | 117 | 14 | 67 | 1215 |
2010 | 61 | 53 | 81 | 43 | 69 | 62 | 94 | 118 | 91 | 46 | 66 | 25 | 810 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 5 |
Tue 29th Dec
Dec 29
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Wed 30th Dec
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Thu 31st Dec
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Fri 1st Jan
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Sat 2nd Jan
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Sun 3rd Jan
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Mon 4th Jan
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Tue 5th Jan
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Wed 6th Jan
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Thu 7th Jan
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Fri 8th Jan
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Sat 9th Jan
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Sun 10th Jan
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Mon 11th Jan
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Tue 12th Jan
Jan 12
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Wed 13th Jan
Jan 13
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Thu 14th Jan
Jan 14
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Fri 15th Jan
Jan 15
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Sat 16th Jan
Jan 16
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Sun 17th Jan
Jan 17
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Mon 18th Jan
Jan 18
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Tue 19th Jan
Jan 19
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Wed 20th Jan
Jan 20
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Thu 21st Jan
Jan 21
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Fri 22nd Jan
Jan 22
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Sat 23rd Jan
Jan 23
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Sun 24th Jan
Jan 24
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Mon 25th Jan
Jan 25
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