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SouthendAl
M45 Essex

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About Me
Once upon a time I was a very serious runner, then girls, fags and booze got in the way. Now I've strapped my trainers back on and am trying to rediscover some form! 2011 was a pretty good year for running, I got faster over all distances as the year progressed, my training became more focused. The mojo was working! 2012 is going to be all about more of the same. Goals for 2012: Sub 20 5k Sub 45 10k Sub 1:20 10m - DONE October 2012, 1:18:00 Sub 1:45 1/2 - DONE March 2012, 1:40:13 Sub 3:45 Mara - DONE April 2012, 3:43:46 Oh, and finally kick the fags Show More...

About Me

Once upon a time I was a very serious runner, then girls, fags and booze got in the way. Now I've strapped my trainers back on and am trying to rediscover some form!

2011 was a pretty good year for running, I got faster over all distances as the year progressed, my training became more focused. The mojo was working!

2012 is going to be all about more of the same.

Goals for 2012:

Sub 20 5k
Sub 45 10k
Sub 1:20 10m - DONE October 2012, 1:18:00
Sub 1:45 1/2 - DONE March 2012, 1:40:13
Sub 3:45 Mara - DONE April 2012, 3:43:46

Oh, and finally kick the fags :-(

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Recent Blogs
First blog, now I have something interesting enough to write about	Aug 2012

Recent Training
3rd Dec	General	3.1mi	24:31
20th Nov	General	5.9mi	55:48
Nov 2022	General	3.1mi	23:54
Oct 2022	General	3.1mi	24:09
Oct 2022	General	14.7mi	4:21:49

12 Month Benchmarks	Run	Bike
Mile	7:08	3:25
5k	23:21	11:20
5mi	40:12	18:28
10k	50:27	23:17
10mi	3:17:27	42:33
Half	4:43:30	55:30

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Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
400m	1	1:10 4:42/mi	64.99				1:10 64.99
1mi	1	6:20 6:20/mi	61.07				6:20 61.07
5km	21	20:32 6:37/mi	66.19		21:20 62.52	20:32 65.37	20:42 65.30	20:34 66.19	22:49 60.08	21:10 65.23			21:19 66.18
5mi	7	36:03 7:13/mi	61.77			38:06 57.24	43:11 50.81	36:03 61.28	39:34 56.25	38:18 58.55			37:09 61.77
10km	8	44:36 7:11/mi	64.12		46:46 57.89	46:16 58.79	45:56 59.54	45:09 60.95		45:21 61.58		44:49 63.30	44:36 64.12
10mi	2	1:17:57 7:48/mi	57.24		1:21:21 54.62	1:17:57 57.24
13.1mi	6	1:39:34 7:36/mi	60.30		1:45:26 55.82	1:40:15 58.93	1:43:00 57.62	1:43:59 57.39	1:39:34 60.30	1:47:05 56.45
15mi	4	2:09:59 8:40/mi	52.13			2:09:59 52.04	2:18:03 49.23	2:11:04 52.13
26.2mi	11	3:43:46 8:32/mi	55.60	4:42:49 43.69	3:57:49 52.12	3:43:46 55.60	3:55:36 53.05	4:14:52 49.31	4:03:27 51.93		4:37:53 46.17
32mi	1	8:39:00 16:13/mi	30.02			8:39:00 30.02

2019		Result	WAVA	Distance
27 May	Vitality London 10,000 PB	44:36	64.12	10km
12 May	Bluebell 5 SB	37:09	61.77	5mi
11 May	Southend parkrun SB	21:19	66.18	5km
2018		Result	WAVA	Distance
7 Oct	Southend 10k SB	44:49	63.30	10km
2017		Result	WAVA	Distance
23 Apr	London Marathon SB	4:37:53	46.17	26.2mi
9 Apr	Brighton Marathon	4:55:57	43.35	26.2mi
2016		Result	WAVA	Distance
2 Oct	Southend Classic 10k SB	45:21	61.58	10km
24 Sep	Southend parkrun SB	21:10	65.23	5km
28 Aug	Mersea 5 SB	38:18	58.55	5mi
17 Apr	Brighton Marathon		0.00	26.2mi
7 Feb	Great Bentley Half Marathon SB	1:47:05	56.45	13.1mi
17 Jan	Benfleet 15		0.00	15mi
2015		Result	WAVA	Distance
26 Jul	The Kirste 5 Memorial Race + 1 mile Family Run SB	39:34	56.25	5mi
12 Apr	Brighton Marathon SB	4:03:27	51.93	26.2mi
8 Feb	Great Bentley Half Marathon PB	1:39:34	60.30	13.1mi
7 Feb	Hockley Woods parkrun SB	22:49	60.08	5km
18 Jan	Benfleet 15	2:11:03	52.45	15mi
2014		Result	WAVA	Distance
21 Sep	Larking Gowen Ipswich Half Marathon SB	1:43:59	57.39	13.1mi
14 Sep	Canvey Rotary 10k SB	45:09	60.95	10km
10 Sep	Flyers Southend 5km Club Handicap Race SB	20:34	66.19	5km
24 Aug	Mersea 5 PB	36:03	61.28	5mi
10 Aug	The Kirste 5 Memorial Race + 1 mile Family Run	41:42	52.97	5mi
6 Apr	Brighton Marathon SB	4:14:52	49.31	26.2mi
15 Mar	Southend parkrun	20:47	65.50	5km
19 Jan	Benfleet 15 SB	2:11:04	52.13	15mi
2013		Result	WAVA	Distance
6 Oct	Southend 10k Classic SB	45:56	59.54	10km
31 Aug	Miss Jane Gibbons Desertion Dash 100 metres Race	15	67.40	100mt
31 Aug	Obadiah Hakeswill Hurtbox 400m PB	1:10	64.99	400mt
31 Aug	Lieutenant Colonel Richard Sharpe Memorial South Essex Mile PB	6:20	61.07	1mi
28 Jul	The Kirste 5 Memorial Race SB	43:11	50.81	5mi
14 Apr	Brighton Marathon SB	3:55:36	53.05	26.2mi
30 Mar	Southend parkrun 28	20:57	64.52	5km
17 Mar	Colchester Half Marathon SB	1:43:00	57.62	13.1mi
13 Mar	FF Flyers 5km Club Handicap Race SB	20:42	65.30	5km
13 Feb	FF Flyers 5km Club Handicap Race	21:00	64.37	5km
20 Jan	Benfleet 15 Classic SB	2:18:03	49.23	15mi
2012		Result	WAVA	Distance
28 Oct	Tiptree 10 PB	1:17:57	57.24	10mi
27 Oct	Southend parkrun	20:41	64.90	5km
7 Oct	Southend Classic 10k SB	46:16	58.79	10km
19 Aug	Dorset Doddle 32 PB	8:39:00	30.02	32mi
8 Aug	Crown to Crown 5k	22:26	59.84	5km
18 Jul	FF Flyers 5km Club Handicap Race	21:26	62.63	5km
15 Jul	Fairlands Valley Challenge Marathon	4:57:45	41.79	26.2mi
13 Jun	FF Flyers 5km Club Handicap Race	21:06	63.62	5km
10 Jun	Southend Half Marathon SB	1:40:15	58.93	13.1mi
13 May	Bluebell 5 SB	38:06	57.24	5mi
15 Apr	Brighton Marathon PB	3:43:46	55.60	26.2mi
14 Mar	FF Flyers 5km Club Handicap Race PB	20:32	65.37	5km
10 Mar	Andover parkrun	21:41	61.91	5km
22 Jan	Benfleet 15 PB	2:09:59	52.04	15mi
11 Jan	FF Flyers 5km Club Handicap Race	21:09	63.47	5km
2011		Result	WAVA	Distance
18 Dec	Portsmouth Coastal Waterside Marathon SB	3:57:49	52.12	26.2mi
17 Dec	Andover parkrun	23:49	56.00	5km
16 Nov	FF Flyers 5km Club Handicap Race SB	21:20	62.52	5km
16 Oct	LOSS 10k Road Race SB	46:46	57.89	10km
9 Oct	Tiptree 10 SB	1:21:21	54.62	10mi
25 Sep	New Forest Marathon	4:08:03	49.97	26.2mi
24 Sep	Andover parkrun	22:31	59.24	5km
10 Aug	FF Flyers 5km Club Handicap Race	21:30	62.04	5km
20 Jul	FF Flyers 5km Club Handicap Race	21:58	60.72	5km
26 Jun	Horndon-on-the-hill 10k	54:48	49.40	10km
12 Jun	Southend Half Marathon SB	1:45:26	55.82	13.1mi
8 Jun	FF Flyers 5km Club Handicap Race	22:49	58.46	5km
10 Apr	Brighton Marathon	4:03:29	50.90	26.2mi
2010		Result	WAVA	Distance
18 Apr	Brighton Marathon SB	4:42:49	43.69	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	0	0	0	0	0	0	0	38	0	0	0	0	38
2022	12	13	17	37	51	33	7	54	63	51	9	3	349
2022	12	0	20	0	0	17	25	29	0	0	0	0	102
2021	20	48	41	59	24	24	30	74	0	31	17	3	370
2021	13	16	17	50	65	15	53	36	0	17	38	18	336
2020	0	0	0.9	0	0	0	0	0	0	0	0	0	0.9
2020	29	17	24	96	43	45	50	84	30	20	4	0	442
2020	0	4	0	33	23	0	0	36	0	0	0	17	113
2019	100	102	105	112	102	83	42	102	91	60	18	26	941
2018	74	58	15	67	77	76	64	101	62	37	17	23	670
2017	110	44	26	88	79	35	49	37	64	27	9	21	589
2016	82	64	22	19	63	46	49	75	69	35	37	18	579
2015	77	71	54	54	35	54	17	32	0	16	18	32	460
2014	76	71	75	70	49	72	4	116	56	25	29	75	719
2013	0	0	0	0	0	0	1	0	0	0	0	0	1
2013	59	69	131	77	47	15	22	77	94	36	95	63	784
2013	27	27	18	18	27	0	9	17	0	0	0	0	145
2012	0	0	2	3	0	1	0	5	2	0	0	0	13
2012	145	83	128	105	100	161	134	78	41	63	34	18	1090
2012	0	0	0	0	0	0	0	0	0	24	37	18	79
2011	0	0	0	0	0	0	0	0	0	0	0	8	8
2011	71	81	107	39	35	63	92	98	94	106	132	84	1003
2010	0	0	0	0	0	0	0	0	0	0	29	28	57

Thu 10th Nov Nov 10	Fri 11th Nov Nov 11	Sat 12th Nov Nov 12	Sun 13th Nov Nov 13	Mon 14th Nov Nov 14	Tue 15th Nov Nov 15	Wed 16th Nov Nov 16
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Thu 17th Nov Nov 17	Fri 18th Nov Nov 18	Sat 19th Nov Nov 19	Sun 20th Nov Nov 20	Mon 21st Nov Nov 21	Tue 22nd Nov Nov 22	Wed 23rd Nov Nov 23
-	-	-	5.9mi, 55:48 Run - General Split Summary === 1) 1m - 10:16(10:16/m) 125/140bpm [1283b/mi] 129cal 2) 1m - 9:20(9:20/m) 139/149bpm [1297b/mi] 135cal 3) 1m - 9:30(9:30/m) 136/147bpm [1292b/mi] 124cal 4) 1m - 9:19(9:19/m) 136/152bpm [1267b/mi] 123cal 5) 1m - 8:57(8:57/m) 143/152bpm [1279b/mi] 127cal 6) 0.92m - 8:27(9:11/m) 146/161bpm [1341b/mi] 120cal Add a comment	-	-	-
Thu 24th Nov Nov 24	Fri 25th Nov Nov 25	Sat 26th Nov Nov 26	Sun 27th Nov Nov 27	Mon 28th Nov Nov 28	Tue 29th Nov Nov 29	Wed 30th Nov Nov 30
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Thu 1st Dec Dec 1	Fri 2nd Dec Dec 2	Sat 3rd Dec Dec 3	Sun 4th Dec Dec 4	Mon 5th Dec Dec 5	Tue 6th Dec Dec 6	Wed 7th Dec Dec 7
-	-	3.1mi, 24:31 Run - General Split Summary === 1) 1m - 8:09(8:09/m) 146/160bpm [1191b/mi] 119cal 2) 1m - 7:53(7:53/m) 161/168bpm [1269b/mi] 126cal 3) 1m - 7:41(7:41/m) 166/173bpm [1275b/mi] 127cal 4) 0.13m - 48(6:14/m) 173/174bpm [1078b/mi] 14cal Add a comment	-	-	-	-

SouthendAl M45 Essex

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SouthendAl
M45 Essex