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lin50 F55

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FERC, Chasewater Runners

Races
127
Miles
4287
Miles
145
5k
30:05
5M
53:06
10k
1:02:40
10M
1:46:10
Half
2:12:51
Mara
5:23:07

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2021 Targets

RUN
1000
WALK
250

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Buddies

Dist	Races	PB	2015	2016	2017	2018	2019	2020
5km	59	30:05 9:41/mi	31:34	30:49	30:05	30:30	31:37	31:27
4mi	4	41:36 10:24/mi				41:36	42:42
5mi	3	53:06 10:37/mi				53:06	53:29
10km	33	1:02:40 10:05/mi	1:07:24	1:03:21	1:02:56	1:02:40	1:03:30	1:05:07
10mi	7	1:46:10 10:37/mi			1:55:53	1:46:10	1:47:56
13.1mi	18	2:12:51 10:08/mi		2:24:33	2:18:09	2:12:51	2:18:40	2:55:51
26.2km	1	3:07:35 11:31/mi				3:07:35
26.2mi	2	5:23:07 12:20/mi			5:28:06		5:23:07

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	60	0	0	0	0	0	0	0	0	0	0	0	60
2020	72	91	73	72	65	72	90	111	70	97	100	88	1001
2020	0	0	0	0	13	43	22	37	30	0	0	0	145
2019	63	54	97	82	77	85	65	78	77	60	69	61	867
2018	54	59	64	58	52	60	48	75	77	73	53	70	743
2017	46	42	38	77	54	69	84	68	50	43	51	37	658
2016	54	59	61	64	70	48	33	41	40	48	43	39	600
2015	0	11	24	30	22	30	40	44	31	42	45	39	359

Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25	Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29
0mi, 11:00 Cross-Training - General 3 mins plank / 45 bridges / 45 lunges / 45 squats Add a comment	0mi, 40:00 Cross-Training - General 100sec plank/50 tricep dips/50 mountain climbers/20 crunches/20 reverse crunches/60sec wall sit/15 minutes of strength training with dumbbells (chest press, shoulder press, push ups, flys)/12 mins of weighted lunges and squats 💪🏻💪🏻 Add a comment	4mi, 42:11 Running - General Festive Christmas morning run with the run pod 25th Dec 2020, 4:39pm GimmeMedals wrote: Merry Christmas decorate Add a comment	0mi, 15:00 Cross-Training - General 2min plank / 50 x jumping Jacks / 50 x burpees / 50 x high knees / 1 min straight arm plank Add a comment 3.2mi, 38:31 Running - Run-Walk Muddy, chatty run/walk 26th Dec 2020, 11:59am GimmeMedals wrote: Nice one! Add a comment	0.9mi, 26:00 Cross-Training - Walking Add a comment 5.2mi, 1:04:46 Running - Trail Run More muddy fun! 27th Dec 2020, 12:11pm GimmeMedals wrote: Great fun :) Add a comment	0mi, 10:00 Cross-Training - General 4 rounds of 60sec plank/15 x tricep dips /15 x mountain climbers / 15 x jumping jacks Add a comment 3mi, 36:27 Running - Run-Walk Slushy and slippy, but so glad I got out there. 28th Dec 2020, 3:45pm GimmeMedals wrote: Consistent pacing too. Well done. Add a comment	0mi, 15:00 Cross-Training - General 60 x high knees/60 x squats/60 x lunges/1 min plank/1 min upright plank/1 min crunches/1 min reverse crunches/2 x 30sec side plank Add a comment 2mi, 22:17 Running - Easy Add a comment
Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5
2mi, 22:55 Running - Easy Icy, slippery, but so quiet and peaceful tonight 🏃‍♀️ 30th Dec 2020, 8:12pm GimmeMedals wrote: Take it steady on these icy evenings . Add a comment	5.2mi, 1:04:00 Running - Trail Run Chatty run with my running buddy with lots of snow, ice and mud! Add a comment	0mi, 6:00 Cross-Training - General 15 x sit-ups/5 x leg raises/ 5 x bridges/ 30 sec plank / 5 x push ups/ 25 x squats / 10 x crunches / 20 x lunges Add a comment 1.2mi, 30:25 Cross-Training - Walking Little plod in the forest with Alfie 🐶 Add a comment 3.3mi, 40:41 Running - General Oh my goodness! So slippy and then muddy in other parts. But day 1 done ✅ 1st Jan 2021, 2:15pm GimmeMedals wrote: Excellent! Add a comment	1.4mi, 32:00 Cross-Training - Walking Walking the dog 🐶 Add a comment 0mi, 15:00 Cross-Training - General 20 x sit ups/7 x leg raises/7 x bridges/30 sec plank/5 x push ups/30 x squats/15 x crunches/22 x lunges/10 mins arm workout with dumbbells Add a comment 3.2mi, 38:34 Running - Easy Still very slippy! Lovely chatty run today. 2nd Jan 2021, 2:03pm GimmeMedals wrote: Be careful on the ice! 2nd Jan 2021, 3:44pm lin50 wrote: GM ..I have a fear of falling over so I’m REALLY careful! 2nd Jan 2021, 3:51pm GimmeMedals wrote: 👍 Add a comment	2mi, 21:29 Running - General Add a comment 1mi, 24:10 Cross-Training - Walking Add a comment 7.5mi, 2:43:49 Cross-Training - Walking Add a comment	3mi, 35:07 Running - Run-Walk Taking it a bit easier tonight...run streak day 11 4th Jan 2021, 9:25pm GimmeMedals wrote: Nice and steady. It's really cold out there this evening! 4th Jan 2021, 9:29pm lin50 wrote: GM...it was a nice run/walk tonight (45/20) 4th Jan 2021, 9:45pm GimmeMedals wrote: I do like a bit of jeffing 👍 Add a comment	0mi, 8:00 Cross-Training - General 30 x sit ups/13 x leg raises/13 x bridges/35 sec plank/8 x push ups/40 x squats/30 x crunches Add a comment 3.2mi, 35:00 Running - General Runstreak day 12/RED January day 5 5th Jan 2021, 9:39pm GimmeMedals wrote: Look at those 10s! 6th Jan 2021, 6:19am lin50 wrote: GM..I think that was the downhill bit! 😂 Add a comment 1.1mi, 23:43 Cross-Training - Walking Add a comment
Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12
0mi, 12:00 Cross-Training - General 35 x sit ups/15 x leg raises/15 x bridges/40 sec plank/9 x push ups/45 x squats/35 x crunches/26 x lunges Add a comment 2.6mi, 30:02 Running - Run-Walk Really cold tonight! 6th Jan 2021, 7:29pm GimmeMedals wrote: Well done for going out in the cold. 6th Jan 2021, 8:55pm lin50 wrote: GM thank you...it was hard to get motivated tonight 6th Jan 2021, 10:35pm GimmeMedals wrote: I can imagine! Add a comment 1.2mi, 26:00 Cross-Training - Walking Add a comment	0mi, 10:00 Cross-Training - General 40 x sit ups/20 x leg raises/20 x bridges/40 sec plank/50 x squats/26 x lunges Add a comment 3.3mi, 38:00 Running - Run-Walk Buddy run and chat 7th Jan 2021, 8:02pm GimmeMedals wrote: That sound perfect on a cold run. Good to have the company of a good friend. 7th Jan 2021, 8:08pm lin50 wrote: The miles fly past when you’re chatting 🙂 7th Jan 2021, 8:30pm GimmeMedals wrote: It certainly helps, doesn't it! Add a comment	0mi, 25:00 Cross-Training - Yoga Yoga for strength and flexibility....I need it 😬 Add a comment 1mi, 16:29 Cross-Training - Walking Brisk walk home after my run Add a comment 2mi, 21:39 Running - General 8th Jan 2021, 7:07pm GimmeMedals wrote: Cold, undulating and done ✅ 8th Jan 2021, 7:13pm lin50 wrote: Just wasn’t feeling it tonight so stopped at 2 miles and walked home 😬 8th Jan 2021, 7:38pm GimmeMedals wrote: It's been so old all week, no wonder you had enough. It'll be warmer next week. Add a comment	1.6mi, 37:52 Cross-Training - Walking A mooch with the pooch 🐶 Add a comment 5mi, 54:44 Running - General So nice to run in daylight, but too many people around! Add a comment	0mi, 22:00 Cross-Training - General 10 x push ups/60 x squats/50 x crunches/30 x lunges plus 15 mins upper body with dumbbells (chest press, shoulder press, bicep curls, front raises, tricep kickbacks, lateral raises, tricep press) Add a comment 1mi, 26:19 Cross-Training - Walking Walking the dog 🐶 Add a comment 6.2mi, 1:11:30 Running - Run-Walk Jeffed 90/30. Mix of trail and road. Still icy in places. 10th Jan 2021, 3:03pm GimmeMedals wrote: Well done! 10th Jan 2021, 3:48pm lin50 wrote: Thanks GM. It was nice to see an ‘11’ in all of my mile splits! 10th Jan 2021, 3:50pm GimmeMedals wrote: I bet! Add a comment	0mi, 13:00 Cross-Training - General 55 x sit ups/33 x leg raises/34 x bridges/50 sec plank/10 x push ups/65 x squats/55 x crunches Add a comment 2mi, 23:08 Running - Easy Streaksaver run (day 18) Add a comment	0mi, 30:00 Cross-Training - General 12 x push ups/55 x crunches/32 x lunges/30 sec upright plank/15 mins biceps & triceps dumbbells session/10 mins abs Add a comment 3mi, 33:46 Running - General I enjoyed that! 12th Jan 2021, 8:27pm GimmeMedals wrote: Invigorating, I imagine :) Add a comment
Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19
0mi, 12:00 Cross-Training - General 60 x sit ups/36 x leg raises/36 x bridges/50 sec plank/12 x push ups/70 x squats/32 x lunges Add a comment 2mi, 23:31 Running - Run-Walk Run/Walk to Tesco for ‘essentials’ 13th Jan 2021, 9:13pm GimmeMedals wrote: It's a horrible night to be out so well run :) 13th Jan 2021, 9:54pm lin50 wrote: I needed a ‘streaksaver’...day 20! Add a comment	0mi, 16:00 Cross-Training - General 65 x sit ups/39 x leg raises/39 x bridges/55 sec plank/75 x squats/60 x crunches/34 x lunges Add a comment 3.1mi, 33:01 Running - Progressive That felt good! 14th Jan 2021, 8:48pm GimmeMedals wrote: Look at that pace! 14th Jan 2021, 8:50pm lin50 wrote: I can’t believe the last mile... it just felt good tonight 🤩 14th Jan 2021, 8:57pm GimmeMedals wrote: I love runs like that :) Add a comment	0mi, 30:00 Cross-Training - General 70 x sit ups/45 x leg raises;45 x bridges/60 sec plank/13 x push ups/80 x squats/65 x crunches/34 x lunges / 15 mins stretching Add a comment 2.5mi, 30:00 Running - Run-Walk Run/Walk 45:25 Add a comment	1.4mi, 31:05 Cross-Training - Walking Add a comment 0mi, 25:00 Cross-Training - General 15 x push ups/65 x crunches/36 x lunges/30 sec plank/30 sec upright plank / 20 mins dumbbells session for arms. Add a comment 4.7mi, 55:01 Running - Run-Walk Buddy run 60:30 ‘jeffing’ Add a comment	1.3mi, 32:47 Cross-Training - Walking Add a comment 0mi, 20:00 Cross-Training - General 75 x sit ups/45 x leg raises/45 x bridges/65 sec plank/16 x push ups/85 x squats/70 x crunches/36 x lunges Add a comment 0.5mi, 6:00 Running - Warm Down Add a comment 6.2mi, 1:07:40 Running - General Canal out and back. Ran out then 60/30 back. 17th Jan 2021, 2:27pm GimmeMedals wrote: Your 60/30 pace is nearly the same as your running pace. 17th Jan 2021, 2:41pm lin50 wrote: I know! Crazy isn’t it? Sometimes I wonder why I bother trying to run non stop 😂 17th Jan 2021, 2:44pm GimmeMedals wrote: 😂 Add a comment	2.1mi, 23:31 Running - Easy Add a comment	-

2020	Distance	Date	Result	WAVA
Thoresby Half Marathon	13.1mi	18 Oct	2:55:51	44.84%
Cannock Chase parkrun	5km	29 Feb	33:23	52.34%
Open to the Elements (10km)	10km	19 Jan	1:05:07	55.96%
Aberystwyth parkrun	5km	1 Jan	31:27	55.56%
2019	Distance	Date	Result	WAVA
Llanerchaeron parkrun	5km	28 Dec	33:03	52.87%
Walsall Arboretum parkrun	5km	25 Dec	32:52	53.16%
Chasewater parkrun	5km	14 Dec	36:31	47.85%
Sneyd Striders Pudding Run	10mi	8 Dec	1:52:17	53.16%
Derby 10 Mile	10mi	17 Nov	1:48:13	55.16%
Great South Run	10mi	20 Oct	1:53:18	52.02%
Manchester Half Marathon	13.1mi	13 Oct	2:25:47	53.41%
Tissington Half	13.1mi	28 Sep	2:18:40	56.16%
Stafford 10K	10km	22 Sep		0.00%
Birchfield Harriers 10k Trail Poppy Run	10km	14 Sep	1:14:30	48.30%
Lake Vyrnwy Half Marathon	13.1mi	8 Sep	2:23:48	54.15%
Harper Scarper 5K Sexarathon Series	5km	4 Sep	32:05	53.84%
Spitfire 10K	10km	1 Sep	1:03:30	56.67%
Erewash Half Marathon	13.1mi	10 Aug	2:37:39	49.39%
Vic Musgrove Fast Five 5K Sexarathon Series	5km	17 Jul	31:37	54.64%
Birmingham Black Country Half Marathon 2019	13.1mi	6 Jul	2:32:45	50.98%
Ironbridge 4M Sexarathon Series	4mi	26 Jun	44:08	50.40%
Gnosall Carnival 10K	10km	15 Jun	1:27:25	41.16%
The Shropshire 4M Sexarathon Series	4mi	12 Jun	42:42	52.09%
Liverpool rock n roll marathon	26.2mi	26 May	5:23:07	50.15%
Phoenix Flyer 5KM Sexarathon Series	5km	15 May	31:50	54.27%
Market Drayton 10k	10km	12 May	1:06:02	54.49%
Lilleshall Sexarathon 5 miles	5mi	17 Apr	53:29	53.38%
Coast Half Marathon	13.1mi	14 Apr	2:25:03	53.68%
Cathedral to castle 10mile	10mi	7 Apr	1:47:56	54.61%
Ironbridge Half Marathon	13.1mi	24 Mar	2:26:31	53.15%
Florette Fradley 10k	10km	10 Mar	1:15:10	47.87%
Anglesey Half Marathon	13.1mi	3 Mar	2:25:41	53.45%
Village Bakery Half Marathon	13.1mi	17 Feb		0.00%
Walton Wobble 10k	10km	10 Feb	1:08:07	52.82%
Open to the Elements (10km)	10km	20 Jan	1:05:41	54.78%
Conkers parkrun, N.W.Leicestershire	5km	1 Jan	32:16	53.54%
Rosliston parkrun	5km	1 Jan	34:26	50.17%
2018	Distance	Date	Result	WAVA
Walsall Arboretum parkrun	5km	25 Dec	32:09	53.73%
Sneyd Striders Christmas Pudding Run	5mi	9 Dec	53:06	53.76%
Derby 10	10mi	25 Nov	1:46:10	55.52%
Mad Jacks 5	5mi	10 Nov		0.00%
Crichton parkrun	5km	3 Nov	32:35	53.02%
Chester metric marathon	26.2km	7 Oct	3:07:35	51.67%
Tissington Half	13.1mi	29 Sep	2:12:51	57.89%
Stafford 10K	10km	23 Sep	1:02:40	56.71%
Great North Run	13.1mi	9 Sep	2:33:58	49.95%
Harper Scarper 5K Sexarathon Series	5km	5 Sep	33:22	51.19%
Spitfire 10K	10km	2 Sep	1:03:39	55.84%
Cannock Chase 10k	10km	5 Aug	1:19:57	44.45%
Abbott Trail 2018	10km	29 Jul	1:12:18	49.16%
Walsall Arboretum parkrun	5km	28 Jul	31:53	53.57%
Vic Musgrove Fast Five 5K Sexarathon Series	5km	18 Jul	31:01	55.07%
Ironbridge 4M Sexarathon Series	4mi	27 Jun	46:36	47.19%
Gnosall Carnival 10K	10km	16 Jun	1:24:19	42.15%
The Shropshire 4M Sexarathon Series	4mi	13 Jun	41:36	52.86%
The Chillington Hall Half (aka The Brewood Half)	13.1mi	19 May	2:39:04	48.35%
Phoenix Flyer 5KM Sexarathon Series	5km	16 May	30:35	55.85%
Market Drayton 10k	10km	13 May	1:05:06	54.59%
Cannock Chase parkrun	5km	12 May	31:01	55.07%
Longhorn 10k	10km	22 Apr	1:09:26	51.19%
Walsall Arboretum parkrun	5km	21 Apr	30:30	56.00%
Lilleshall Sexarathon 5 miles	5mi	18 Apr	53:52	52.36%
Cathedral to castle 10mile	10mi	8 Apr	1:47:13	54.29%
Ironbridge Half Marathon	13.1mi	25 Mar	2:27:17	52.22%
East Midlands 10k	10km	25 Feb	1:03:48	55.71%
Cannock Chase parkrun	5km	17 Feb	31:34	54.11%
Open to the Elements (10km)	10km	21 Jan	1:07:12	52.89%
2017	Distance	Date	Result	WAVA
Cannock Chase parkrun	5km	30 Dec	32:58	51.81%
Cannock Chase parkrun	5km	25 Dec	32:19	52.86%
Cannock Chase parkrun	5km	2 Dec	31:24	54.40%
Walsall Arboretum parkrun	5km	14 Oct	33:50	49.92%
The Tissington Trail Half	13.1mi	7 Oct	2:18:09	54.99%
Baxters Loch Ness Marathon	26.2mi	24 Sep	5:28:06	48.13%
Cannock Chase parkrun	5km	9 Sep	32:59	51.21%
Spitfire 10K	10km	3 Sep	1:02:56	55.79%
Walsall Arboretum parkrun	5km	5 Aug	30:58	54.54%
Birmingham Black Country Half Marathon	13.1mi	1 Jul	2:34:22	49.21%
Cannock Chase parkrun	5km	10 Jun	32:14	52.40%
Inflatable 5k Obstacle Run - Wolverhampton	5km	21 May	1:00:00	28.15%
Cannock Chase parkrun	5km	20 May	31:33	53.53%
Chillington Hall Half Marathon	13.1mi	13 May	2:34:31	49.16%
Market Drayton 10k	10km	7 May	1:05:49	53.34%
Wolverhampton parkrun	5km	29 Apr	30:05	56.14%
Cathedral to Castle Run	10mi	9 Apr	1:55:53	49.62%
Cannock Chase parkrun	5km	1 Apr	32:14	52.40%
Cannock Chase parkrun	5km	18 Mar	32:42	51.65%
Fradley 10k	10km	12 Mar	1:05:53	53.29%
Walsall Arboretum parkrun	5km	11 Mar	32:09	52.53%
Cannock Chase parkrun	5km	4 Mar	32:53	51.36%
Carsington Water 10K	10km	26 Feb	1:09:06	50.81%
Cannock Chase parkrun	5km	18 Feb	32:05	52.64%
Cannock Chase parkrun	5km	28 Jan	32:36	51.81%
2016	Distance	Date	Result	WAVA
Cannock Chase parkrun	5km	31 Dec	32:08	52.56%
Walsall Arboretum parkrun	5km	25 Dec	31:48	53.11%
Cannock Chase parkrun	5km	24 Dec	32:42	51.65%
Cannock Chase parkrun	5km	10 Dec	32:55	51.31%
Cannock Chase parkrun	5km	3 Dec	32:35	51.84%
EMA 10k	10km	27 Nov	1:03:35	55.22%
CRUK Tough 10	10km	19 Nov	1:22:36	42.50%
Milford Mash Up 10k	10km	15 Oct	1:20:38	43.02%
The Tissington Trail Half Marathon	13.1mi	8 Oct	2:24:33	51.92%
Lichfield 10k	10km	11 Sep	1:08:56	50.32%
Spitfire 10k	10km	4 Sep	1:10:21	49.31%
Walsall Arboretum parkrun	5km	20 Aug	32:45	51.01%
Cannock Chase 10k	10km	7 Aug	1:20:38	43.02%
Birmingham Black Country Half Marathon	13.1mi	2 Jul	2:37:40	47.60%
Walsall Arboretum parkrun	5km	11 Jun	30:49	54.21%
Great Birmingham 10k	10km	1 May	1:09:18	50.05%
Walsall Arboretum parkrun	5km	9 Apr	30:50	54.18%
Florette Fradley 10K	10km	13 Mar	1:03:21	54.75%
Walsall Arboretum parkrun	5km	12 Mar	31:06	53.71%
Mash March Madness 10k	10km	5 Mar	1:13:30	47.19%
2015	Distance	Date	Result	WAVA
Chasewater Christmas Pudding Dash	10km	28 Nov	1:11:43	48.37%
Walsall Arboretum parkrun	5km	31 Oct	32:00	52.20%
Walsall Arboretum parkrun	5km	17 Oct	31:34	52.34%
Milford Mash Up 10K	10km	10 Oct	1:14:04	46.28%
walsallparkrun	5km	26 Sep	32:27	50.92%
Banks's 10k Run - Carver Wolverhampton City Marathon Events	10km	6 Sep	1:07:24	50.85%
Walsall Arboretum parkrun	5km	22 Aug	31:34	52.34%
Walsall Arboretum parkrun	5km	8 Aug	31:55	51.77%
Walsall Arboretum parkrun	5km	25 Jul	31:37	52.26%
Walsall Arboretum parkrun	5km	11 Jul	33:51	48.81%
Walsall Arboretum parkrun	5km	20 Jun	32:08	51.42%
Walsall Arboretum parkrun	5km	13 Jun	34:07	48.43%
Race For Life	5km	10 Jun	34:45	47.55%
Walsall Arboretum parkrun	5km	9 May	33:27	49.40%
Walsall Arboretum parkrun	5km	25 Apr	33:57	48.67%
Walsall Arboretum parkrun	5km	28 Mar	35:45	46.22%
It's a Mud Thing	5km	21 Mar		0.00%
Walsall Arboretum parkrun	5km	14 Mar	36:10	45.69%
Walsall Arboretum parkrun	5km	28 Feb	37:32	44.02%

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