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paulhalford M45

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Werrington Joggers

About Me
Began running in 1996 to lose a bit of weight and because I'd always hoped I might be okay at it. Took nine years to break 36 for 10km but still improving at the age of 39. Ambitious goal is 2:25 marathon this year and at VLM 2014, which hopefully might make top M40 both in UK 2013 rankings and in the London race itself.. Show More...

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Recent Blogs
post-marathon plans	May 2013
VLM 2013	Apr 2013
traning plan	May 2009
training plan	Jan 2009
Himalayan 100-Mile Stage Race - pre-race	Nov 2008

Recent Training
14th Jun	General	4.6mi	35:40
12th Jun	General	12.1mi	1:32:10
11th Jun	General	0mi	12
11th Jun	General	4.9mi	38:42
8th Jun	General	8.3mi	1:02:30

12 Month Benchmarks	Run
Mile	6:03
5k	20:55
5mi	34:58
10k	44:33
10mi	1:14:50
Half	1:42:45

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Buddies (12)

Followers (1)

Badges Collected	See available badges
+ 130 others

Best Times
Best WAVA

Dist	Races	PB	1997	1998	2005	2006	2007	2008	2009	2010	2011	2013
0.8km	1	2:14 4:30/mi				2:14
1500m	1	4:51 5:12/mi						4:51
1.5mi	2	7:48 5:12/mi					7:48
5km	21	15:48 5:05/mi		17:48	16:24	16:24	16:28	17:03	16:25	15:51	15:48
5mi	14	26:07 5:13/mi				27:43	27:25	28:22	27:13	26:07	27:19
5.2mi	3	29:04 5:35/mi					29:32		29:04
10km	25	32:37 5:15/mi	41:14		34:03	34:17	34:31	35:04	33:27	32:37
12km	2	43:16 5:48/mi					46:04		43:16
10mi	4	54:13 5:25/mi			57:21		58:21		57:56	54:13
13.1mi	5	1:10:51 5:25/mi				1:17:10	1:17:07		1:15:49	1:10:51
20mi	2	1:57:54 5:54/mi							1:58:39	1:57:54
26.2mi	6	2:28:03 5:39/mi					2:56:27		2:45:36	2:31:59	2:28:32	2:28:03

2014		Result	WAVA	Distance
26 Jan	Gran Canaria Marathon		0.00	26.2mi
2013		Result	WAVA	Distance
27 Oct	BMW Frankfurt Marathon	2:29:25	84.61	26.2mi
8 Sep	Cardiff 10K		0.00	10km
21 Jul	Olympic Park Anniversary Run		0.00	5mi
21 Apr	London Marathon PB	2:28:03	84.88	26.2mi
17 Feb	Stamford 30k		0.00	30km
20 Jan	Gran Canaria Half Marathon		0.00	13.1mi
2012		Result	WAVA	Distance
10 Nov	British & Irish Masters’ International XC		0.00	5mi
2011		Result	WAVA	Distance
6 Nov	Frostbite Friendly League - Bushfield Joggers		0.00	5mi
30 Oct	Fenland 10		0.00	10mi
2 Oct	Frostbite Friendly League St Neots		0.00	5mi
25 Sep	Commonwealth Ultra Trail Running Championships, Anglesey		0.00	55km
14 Jul	Standard Chartered Great City Race PB	15:48	84.96	5km
26 Jun	Boddington 50k		0.00	50km
30 May	BUPA London 10,000		0.00	10km
15 May	Forest of Dean Ultra 33 Mile Challenge		0.00	33mi
17 Apr	London Marathon SB	2:28:32	83.76	26.2mi
6 Apr	NVH Harrier League 5km - Race 6		0.00	5km
13 Mar	Ashby 20		0.00	20mi
27 Feb	Nene Valley 10		0.00	10mi
6 Feb	Frostbite Friendly League Bourne SB	27:19	79.84	5mi
23 Jan	Folksworth 15		0.00	15mi
2010		Result	WAVA	Distance
13 Nov	British Masters Cross Country International		0.00	8km
7 Nov	Frostbite Friendly League Bushfield PB	26:07	83.51	5mi
31 Oct	Fenland 10 PB	54:13	82.30	10mi
10 Oct	Great Eastern Run PB	1:10:51	83.39	13.1mi
3 Oct	Frostbite Friendly League St Neots	27:22	79.70	5mi
26 Sep	Swansea Bay 10k PB	32:37	83.00	10km
12 Sep	Grunty Fen Half Marathon	1:11:55	81.84	13.1mi
18 Aug	NVH 5km SB	15:51	84.15	5km
14 Aug	Sticklepath Horseshoe Fell Race		0.00	9.6mi
11 Jul	The Bushy 10k	33:04	81.87	10km
13 Jun	Abbey 10k	34:13	79.12	10km
15 May	Southern Men\'s League Division 1 Portsmouth	15:56	83.71	5km
9 May	Eye 10k	33:39	80.45	10km
1 May	Southern Men's League5000m Reading	16:03	83.10	5km
25 Apr	London Marathon SB	2:31:59	81.55	26.2mi
7 Apr	NVH Harrier League 5km - Race 6	16:07	82.76	5km
28 Mar	Thorney 10k	34:54	77.57	10km
21 Mar	Ashby 20 PB	1:57:54	78.13	20mi
28 Feb	Malta Half Marathon		0.00	13.1mi
28 Feb	Malta Marathon		0.00	26.2mi
7 Feb	Frostbite Friendly League Bourne		0.00	5mi
3 Feb	NVH Harrier League 5km - Race 4	17:10	77.70	5km
24 Jan	Folksworth 15		0.00	15mi
17 Jan	Frostbite Friendly League Ramsey		0.00	5.2mi
10 Jan	Cambs County XC - Men		0.00	10km
2009		Result	WAVA	Distance
14 Nov	British and Irish Cross Country International		0.00	8km
8 Nov	Frostbite Friendly League Bushfield	27:37	78.56	5mi
25 Oct	Fenland 10 SB	57:56	76.70	10mi
11 Oct	Gwent League XC - Bridgend Senior Men /		0.00	10km
13 Sep	Grunty Fen Half Marathon SB	1:15:49	77.39	13.1mi
6 Sep	Cardiff 10K	34:09	78.96	10km
29 Jul	Peterborough 5K Grand Prix - Werrington SB	16:25	80.78	5km
12 Jul	The Bushy 10k	34:17	78.65	10km
14 Jun	Abbey 10k	35:00	77.04	10km
6 Jun	Southern Men\'s League - Division 1 Peterborough PB	16:46	79.10	5000mi
17 May	Riga 1/2 marathon		0.00	13.1mi
10 May	Eye 10k	35:21	76.28	10km
26 Apr	London Marathon SB	2:45:36	74.62	26.2mi
10 Apr	Salford 10k SB	33:27	80.61	10km
22 Mar	Ashby 20 SB	1:58:39	77.40	20mi
7 Mar	UK Intercounties XC Championships (senior men) PB	43:16	75.41	12km
4 Mar	NVH Harrier League 5km - Race 6	16:45	79.18	5km
1 Mar	Frostbite Friendly League BRJ SB	27:13	79.35	5mi
22 Feb	Bourton 10k		0.00	10km
15 Feb	Stamford 30K		0.00	30km
1 Feb	Frostbite Friendly League Bourne	29:31	73.17	5mi
11 Jan	Cambridgeshire County XC - Men		0.00	10km
4 Jan	Frostbite Friendly League Ramsey PB	29:04	77.27	5.2mi
2008		Result	WAVA	Distance
14 Dec	Frostbite Friendly League Hunts AC		0.00	5mi
23 Nov	Lincs XC League 3		0.00	9.6km
3 Nov	Himalayan 100 mile stage race	15:58:00	69.68	100mi
26 Oct	Fenland 10		0.00	10mi
5 Oct	Frostbite Friendly League St Neots	30:36	70.57	5mi
21 Sep	Swansea Bay 10K		0.00	10km
14 Sep	Grunty Fen Half Marathon		0.00	13.1mi
7 Sep	HSBC Cardiff 10km	35:49	75.04	10km
20 Aug	NVH 5km	17:12	76.72	5km
17 Aug	Thorney 5		0.00	5mi
20 Jul	St Ives 10k	35:45	75.18	10km
15 Jun	Abbey 10k SB	35:04	76.64	10km
11 May	Eye 10K		0.00	10km
3 May	Southern Men's League Peterborough 1500m PB	4:51	72.46	1500mi
15 Mar	UK Inter-Counties Championships Senior Men		0.00	12km
2 Mar	Frostbite Friendly League BRJ	28:29	75.52	5mi
6 Feb	NVH Harrier League 5km - Race 5 SB	17:03	77.39	5km
3 Feb	Frostbite Friendly League Bourne SB	28:22	75.83	5mi
13 Jan	Frostbite Friendly League Ramsey	29:45	75.20	5.2mi
6 Jan	Cambridgeshire Cross Country Championships	35:59	74.69	10km
2007		Result	WAVA	Distance
2 Dec	Standard Chartered Singapore Marathon SB	2:56:27	69.87	26.2mi
18 Nov	Palermo City Marathon		0.00	26.2mi
11 Nov	Frostbite Friendly League Bushfield	28:04	76.64	5mi
28 Oct	Fenland 10 SB	58:21	75.69	10mi
9 Sep	Grunty Fen Half Marathon SB	1:17:07	75.79	13.1mi
29 Aug	NVH 5km SB	16:28	79.79	5km
19 Aug	Thorney 5	27:32	77.88	5mi
7 Aug	Werrington Joggers Club Handicap	7:49	76.37	1.5mi
1 Aug	Peterborough 5K Grand Prix - Stamford	16:32	79.47	5km
10 Jul	Werrington Joggers Club Handicap PB	7:48	76.53	1.5mi
8 Jul	Abbey 10k	35:05	76.41	10km
20 May	Deeping 10k	34:54	76.81	10km
19 May	Southern Men's League Division 1 Peterborough	16:49	78.13	5km
13 May	Eye 10k	35:04	76.45	10km
8 Apr	Douglas 5km road race	17:10	76.53	5km
6 Apr	Port Erin 10k	34:37	77.44	10km
11 Mar	Florette Fradley 10K SB	34:31	77.67	10km
24 Feb	Inter-Counties Cross Country Championships SB	46:04	70.45	12km
7 Feb	Harrier League 5km Handicap	16:37	79.07	5km
4 Feb	Frostbite Friendly League Bourne SB	27:25	78.21	5mi
14 Jan	Frostbite Friendly League Ramsey SB	29:32	75.51	5.2mi
6 Jan	Cambridgeshire Cross Country Championships	36:06:00	1.24	10km
2006		Result	WAVA	Distance
10 Dec	Frostbite Friendly League March	29:32	72.61	5mi
12 Nov	Frostbite Friendly League Bushfield SB	27:43	77.37	5mi
8 Oct	Frostbite Friendly League St Neots		0.00	5mi
10 Sep	Grunty Fen Half Marathon SB	1:17:10	75.67	13.1mi
3 Sep	HSBC KRUF Cardiff 10K	34:32	77.49	10km
16 Aug	Peterborough 5k Grand Prix - Werrington	16:27	79.58	5km
8 Aug	European Champs media race PB	2:14	75.46	0.8km
2 Aug	Peterborough 5k Grand Prix - Stamford SB	16:24	79.82	5km
19 Jul	Peterborough 5k Grand Prix - Ferry Meadows 2	16:37	78.78	5km
2 Apr	Lincoln 10K SB	34:17	78.05	10km
2005		Result	WAVA	Distance
30 Oct	Fenland 10 SB	57:21	76.76	10mi
3 Aug	Peterborough 5km Series (Stamford) SB	16:24	79.59	5km
3 Apr	Lincoln 10K SB	34:03	78.49	10km
1998		Result	WAVA	Distance
30 May	Newport 10k		0.00	10km
15 Apr	Cheltenham 5km SB	17:48	72.94	5km
1997		Result	WAVA	Distance
28 Sep	Cardiff 10km SB	41:14	64.79	10km
24 May	Newport 10k	45:49	58.31	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	9	6	21	17	3	0	0	0	0	0	0	0	55
2021	99	117	123	197	173	35	0	0	0	0	0	0	744
2020	0	0	0	0	0	0	0	0	0	0	0	4	4
2020	0	0	0	0	0	0	0	0	0	0	0	55	55
2016	409	357	165	71	265	208	99	79	265	249	0	0	2168
2016	0	0	0	15	0	0	0	0	0	0	0	0	15
2015	0	0	0	0	0	14	79	96	63	247	136	304	939
2014	309	306	248	140	251	159	26	72	258	319	275	37	2400
2013	428	393	400	303	384	431	315	369	491	382	235	254	4385
2012	462	282	359	251	340	278	406	256	319	233	296	203	3682
2011	0	0	0	0	0	8	0	0	0	0	0	0	8
2011	456	324	381	296	272	393	431	297	227	399	384	443	4302
2011	0	0	0	0	0	0	0	0	0	13	0	0	13
2010	119	209	385	346	381	311	362	346	326	278	182	400	3646
2010	0	0	0	0	0	0	0	0	0	0	11	0	11
2009	314	307	263	175	299	331	327	205	242	222	235	416	3337
2009	0	0	4	0	0	0	0	0	0	0	0	0	4
2008	303	194	92	165	391	341	126	194	23	167	280	362	2638
2008	0	6	0	0	0	0	0	0	104	99	64	20	292
2007	0	0	0	0	0	0	0	0	0	144	300	268	712

Sat 22nd May May 22	Sun 23rd May May 23	Mon 24th May May 24	Tue 25th May May 25	Wed 26th May May 26	Thu 27th May May 27	Fri 28th May May 28
6.2mi, 46:08 Run - General Split Summary === 1) 1m - 7:19(7:19/m) 148/159bpm [1083b/mi] 96cal 8.2/8.6mph 2) 1m - 7:27(7:27/m) 152/160bpm [1132b/mi] 100cal 8.06/8.89mph 3) 1m - 7:23(7:23/m) 155/159bpm [1145b/mi] 102cal 8.12/8.6mph 4) 1m - 7:43(7:43/m) 155/162bpm [1197b/mi] 104cal 7.77/8.52mph 5) 1m - 7:24(7:24/m) 157/165bpm [1162b/mi] 101cal 8.1/8.89mph 6) 1m - 7:23(7:23/m) 158/168bpm [1168b/mi] 101cal 8.12/9.14mph 7) 0.21m - 1:28(7:07/m) 161/166bpm [1147b/mi] 20cal 8.42/8.62mph Add a comment	-	-	-	-	-	12mi, 1:28:18 Run - General Split Summary === 1) 1m - 7:16(7:16/m) 140/160bpm [1017b/mi] 91cal 8.26/9.79mph 2) 1m - 7:08(7:08/m) 163/167bpm [1162b/mi] 105cal 8.42/9.12mph 3) 1m - 7:11(7:11/m) 162/167bpm [1164b/mi] 105cal 8.35/9.27mph 4) 1m - 7:28(7:28/m) 161/174bpm [1203b/mi] 108cal 8.03/8.91mph 5) 1m - 7:26(7:26/m) 161/170bpm [1196b/mi] 107cal 8.08/8.41mph 6) 1m - 7:18(7:18/m) 158/166bpm [1155b/mi] 99cal 8.21/9.71mph 7) 1m - 7:10(7:10/m) 154/165bpm [1105b/mi] 89cal 8.36/9.02mph 8) 1m - 7:22(7:22/m) 162/168bpm [1193b/mi] 105cal 8.15/8.75mph 9) 1m - 7:15(7:15/m) 166/177bpm [1203b/mi] 107cal 8.28/8.81mph 10) 1m - 7:34(7:34/m) 168/178bpm [1272b/mi] 113cal 7.93/8.47mph 11) 1m - 7:49(7:49/m) 160/168bpm [1251b/mi] 102cal 7.67/8.81mph 12) 1m - 7:18(7:18/m) 163/169bpm [1189b/mi] 101cal 8.23/9.08mph 13) 0.01m - 3(7:53/m) 157/158bpm [1239b/mi] 7.6/7.97mph Add a comment
Sat 29th May May 29	Sun 30th May May 30	Mon 31st May May 31	Tue 1st Jun Jun 1	Wed 2nd Jun Jun 2	Thu 3rd Jun Jun 3	Fri 4th Jun Jun 4
-	-	5.7mi, 41:06 Run - General Split Summary === 1) 1m - 7:13(7:13/m) 150/160bpm [1082b/mi] 98cal 8.32/9.75mph 2) 1m - 7:22(7:22/m) 155/160bpm [1142b/mi] 104cal 8.15/8.97mph 3) 1m - 7:15(7:15/m) 158/165bpm [1146b/mi] 104cal 8.27/8.87mph 4) 1m - 7:18(7:18/m) 156/161bpm [1139b/mi] 102cal 8.22/8.66mph 5) 1m - 7:12(7:12/m) 159/166bpm [1146b/mi] 102cal 8.33/8.72mph 6) 0.67m - 4:45(7:05/m) 161/166bpm [1141b/mi] 68cal 8.46/8.85mph Add a comment	-	-	5.6mi, 41:21 Run - General Split Summary === 1) 1m - 7:20(7:20/m) 145/166bpm [1064b/mi] 96cal 8.18/9.14mph 2) 1m - 7:29(7:29/m) 147/154bpm [1101b/mi] 100cal 8.01/9.23mph 3) 1m - 7:32(7:32/m) 151/159bpm [1137b/mi] 103cal 7.97/8.41mph 4) 1m - 7:23(7:23/m) 152/158bpm [1122b/mi] 100cal 8.13/8.41mph 5) 1m - 7:27(7:27/m) 150/160bpm [1117b/mi] 96cal 8.06/8.72mph 6) 0.55m - 4:09(7:31/m) 156/161bpm [1172b/mi] 58cal 7.99/9.39mph Add a comment	-
Sat 5th Jun Jun 5	Sun 6th Jun Jun 6	Mon 7th Jun Jun 7	Tue 8th Jun Jun 8	Wed 9th Jun Jun 9	Thu 10th Jun Jun 10	Fri 11th Jun Jun 11
-	-	-	8.3mi, 1:02:30 Run - General Split Summary === 1) 1m - 8:04(8:04/m) 149/164bpm [1201b/mi] 111cal 7.44/8.89mph 2) 1m - 7:08(7:08/m) 163/171bpm [1162b/mi] 107cal 8.41/9.91mph 3) 1m - 7:00(7:00/m) 163/166bpm [1142b/mi] 106cal 8.56/9.04mph 4) 1m - 7:30(7:30/m) 159/168bpm [1192b/mi] 107cal 8/8.66mph 5) 1m - 7:25(7:25/m) 157/163bpm [1165b/mi] 106cal 8.08/8.64mph 6) 1m - 7:23(7:23/m) 161/168bpm [1190b/mi] 108cal 8.12/8.52mph 7) 1m - 7:45(7:45/m) 158/164bpm [1223b/mi] 109cal 7.75/8.47mph 8) 1m - 7:54(7:54/m) 161/178bpm [1273b/mi] 113cal 7.59/8.75mph 9) 0.3m - 2:20(7:45/m) 161/171bpm [1249b/mi] 32cal 7.74/8.18mph Add a comment	-	-	0mi, 12 Walk - General Split Summary === 1) 0m - 12(0/m) 62/63bpm [INFb/mi] Add a comment 4.9mi, 38:42 Run - General Split Summary === 1) 1m - 7:51(7:51/m) 138/149bpm [1083b/mi] 98cal 7.65/8.35mph 2) 1m - 7:56(7:56/m) 143/152bpm [1134b/mi] 103cal 7.57/8.12mph 3) 1m - 7:53(7:53/m) 145/152bpm [1144b/mi] 101cal 7.61/8.25mph 4) 1m - 7:50(7:50/m) 146/150bpm [1143b/mi] 99cal 7.66/8.1mph 5) 0.94m - 7:13(7:42/m) 152/162bpm [1171b/mi] 98cal 7.79/8.6mph Add a comment
Sat 12th Jun Jun 12	Sun 13th Jun Jun 13	Mon 14th Jun Jun 14	Tue 15th Jun Jun 15	Wed 16th Jun Jun 16	Thu 17th Jun Jun 17	Fri 18th Jun Jun 18
12.1mi, 1:32:10 Run - General Split Summary === 1) 1m - 7:28(7:28/m) 156/177bpm [1165b/mi] 107cal 8.04/8.43mph 2) 1m - 7:56(7:56/m) 162/174bpm [1285b/mi] 119cal 7.56/8.58mph 3) 1m - 7:17(7:17/m) 155/161bpm [1130b/mi] 105cal 8.23/8.79mph 4) 1m - 7:53(7:53/m) 153/162bpm [1207b/mi] 107cal 7.61/8.45mph 5) 1m - 7:34(7:34/m) 162/166bpm [1225b/mi] 113cal 7.94/8.62mph 6) 1m - 7:34(7:34/m) 161/165bpm [1218b/mi] 111cal 7.93/8.43mph 7) 1m - 7:37(7:37/m) 158/165bpm [1202b/mi] 106cal 7.89/8.6mph 8) 1m - 7:32(7:32/m) 160/165bpm [1206b/mi] 108cal 7.96/8.87mph 9) 1m - 7:28(7:28/m) 163/167bpm [1217b/mi] 110cal 8.04/8.39mph 10) 1m - 7:34(7:34/m) 165/175bpm [1249b/mi] 113cal 7.93/8.29mph 11) 1m - 7:57(7:57/m) 164/173bpm [1305b/mi] 115cal 7.54/8.41mph 12) 1m - 7:39(7:39/m) 160/168bpm [1224b/mi] 96cal 7.84/9.16mph 13) 0.09m - 40(7:34/m) 164/165bpm [1242b/mi] 9cal 7.92/7.81mph Add a comment	-	4.6mi, 35:40 Run - General Split Summary === 1) 1m - 7:33(7:33/m) 141/155bpm [1065b/mi] 97cal 7.95/8.54mph 2) 1m - 7:57(7:57/m) 142/148bpm [1128b/mi] 102cal 7.55/7.97mph 3) 1m - 7:48(7:48/m) 145/151bpm [1131b/mi] 100cal 7.7/7.91mph 4) 1m - 7:50(7:50/m) 144/149bpm [1128b/mi] 97cal 7.66/8.2mph 5) 0.6m - 4:33(7:35/m) 144/148bpm [1092b/mi] 55cal 7.91/8.29mph Add a comment	-	-	-	-

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