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Ebb
F45 South Yorkshire

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About Me
I've been a bit of a 'Hit and Miss Runner' but I joined a running club in May 2011 and since then (bar the odd occasional injury break) I've been back running properly and aim for 1,000 miles a year. Usually in the last 20% of the race field, but faster than I used to be! Show More...

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Recent Blogs
Canalathon 50k Race Ramble	Mar 2017
Plans	Dec 2016
The Bluffers Guide to Running	Dec 2016
Nothing to Sprout about	Dec 2016
Week 2 marathon training and a half marathon PB	Jan 2016

Recent Training
25th Jan	Intervals	3.5mi	35:23
24th Jan	Hill Work	2.8mi	35:06
24th Jan	Warm Up	0.8mi	11:06
24th Jan	Warm Up	0.7mi	8:03
23rd Jan	General	3mi	32:10

Planned Races
Snake Lane 10	26th Feb
Sledmere Sunset Trail 10k	9th Jun

12 Month Benchmarks	Run
Mile	8:34
5k	27:32
5mi	44:48
10k	56:02
10mi	1:31:45
Half	2:10:57
20mi	4:08:02

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2023 Targets	Set your targets
Run 1000

Recent Threads
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Followers (6)

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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023
1mi	4	7:43 7:43/mi	60.71										8:20 54.27		7:59 57.99	7:43 60.71	8:07 58.42
5km	14	26:45 8:37/mi	58.74	39:41 37.25							30:57 49.02	29:54 51.03	29:51 51.81		27:47 56.55	26:45 58.74
5mi	3	48:46 9:45/mi	51.33			57:37 42.25					48:46 51.31		49:27 51.33
10km	17	56:05 9:02/mi	59.03			1:08:30 44.59	58:38 52.47	57:59 53.06	59:28 51.96	1:02:43 49.79	1:02:28 50.31	58:49 53.81		58:57 54.55	56:38 57.29	56:14 58.26	56:05 59.03
10mi	4	1:32:15 9:14/mi	58.14									1:38:07 52.76		1:35:36 55.05	1:42:57 51.12		1:32:15 58.14
20km	5	2:24:04 11:36/mi	46.52						2:38:43 39.74	2:30:11 42.23							2:24:04 46.52	2:38:25 42.75
13.1mi	21	2:07:38 9:45/mi	55.52				2:20:26 47.26	2:31:53 43.70	2:18:38 48.11	2:16:13 49.52	2:14:21 50.21	2:12:57 51.07		2:18:51 50.07	2:10:43 53.67	2:20:34 50.41	2:07:38 55.52	2:11:46 54.35
26.2mi	4	5:18:53 12:10/mi	42.93		5:48:57 38.85		5:18:53 42.93					5:47:56 40.69	6:22:30 37.01
50km	1	7:50:45 15:09/mi	36.08									7:50:45 36.08

Date	Planned Races			Distance
9 Jun	Sledmere Sunset Trail 10k Confirmed			10km
26 Feb	Snake Lane 10 Confirmed			10mi
2023		Result	WAVA	Distance
15 Jan	Brass Monkey Half Marathon SB	2:11:46	54.35	13.1mi
8 Jan	Round Sheffield Run Multi-Stage Race SB	2:38:25	42.75	20km
2022		Result	WAVA	Distance
4 Dec	Percy Pud 10K PB	56:05	59.03	10km
26 Jun	Round Sheffield Run PB	2:24:04	46.52	20km
7 Jun	Team Manvers 1 mile time trial SB	8:07	58.42	1mi
27 Feb	Snake Lane 10 PB	1:32:15	58.14	10mi
16 Jan	Brass Monkey Half Marathon PB	2:07:38	55.52	13.1mi
9 Jan	Round Sheffield Run	2:27:43	45.37	20km
2021		Result	WAVA	Distance
12 Dec	Bolsover 10KM	58:20	56.16	10km
5 Dec	Percy Pud 10K SB	56:14	58.26	10km
28 Nov	Clowne Half Marathon SB	2:20:34	50.41	13.1mi
20 Nov	Cusworth Hall parkrun	29:17	54.14	5km
31 Oct	Worksop Half Marathon	2:24:06	49.18	13.1mi
17 Oct	Yorkshire Coast 10K	58:31	55.99	10km
2 Oct	The Doctor K Cup	34:03	46.56	5km
26 Sep	Run for All Sheffield Half Marathon	2:26:04	48.51	13.1mi
11 Sep	Portrush parkrun	30:15	52.41	5km
30 Aug	Dronfield Town FC 10k	1:03:21	51.71	10km
21 Aug	Cusworth Hall parkrun	30:18	52.32	5km
11 Jun	Virtual March mile PB	7:43	60.71	1mi
13 Mar	Fake parkrun PB	26:45	58.74	5km
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	27:47	56.55	5km
22 Aug	Fetch Virtual Weekend 10k SB	56:38	57.29	10km
15 Aug	Fetch Virtual Weekend Half Marathon SB	2:10:43	53.67	13.1mi
6 Jun	Fetch Virtual Weekend 10 Mile SB	1:42:57	51.12	10mi
5 May	Sir Roger Bannister 4 minute mile Anniversary - 1 mile Virtual time trial. SB	7:59	57.99	1mi
22 Feb	Cusworth Hall parkrun	28:10	55.33	5km
8 Feb	Cusworth Hall parkrun	28:34	54.55	5km
12 Jan	Brass Monkey Half Marathon	2:16:38	50.88	13.1mi
2019		Result	WAVA	Distance
17 Nov	Tadcaster 10 - The Tad 10 SB	1:35:36	55.05	10mi
27 Oct	Worksop Half Marathon SB	2:18:51	50.07	13.1mi
29 Sep	Yorkshire Coast 10K SB	58:57	54.55	10km
2018		Result	WAVA	Distance
29 Nov	Manvers 5 mile club time trial SB	49:27	51.33	5mi
3 Nov	Doncaster parkrun SB	29:51	51.81	5km
22 Apr	London Marathon SB	6:22:30	37.01	26.2mi
6 Feb	Team Manvers 1 mile time trial SB	8:20	54.27	1mi
2017		Result	WAVA	Distance
22 Oct	Yorkshire Coast 10K SB	58:49	53.81	10km
8 Oct	Yorkshire Marathon SB	5:47:56	40.69	26.2mi
17 Sep	Tadcaster 10 - The Tad 10 SB	1:38:07	52.76	10mi
3 Sep	ABP Humber Coastal half marathon	2:24:50	47.22	13.1mi
29 Jul	Manvers Dusk Till Dawn		0.00	3.21mi
1 Jun	Manvers 5k Club Handicap - Race 3	32:46	46.57	5km
4 May	Manvers 5k Club Handicap - Race 2 SB	29:54	51.03	5km
6 Apr	Manvers 5k Club Handicap	30:00	50.86	5km
26 Mar	Canalathon 50km PB	7:50:45	36.08	50km
15 Jan	Brass Monkey Half Marathon SB	2:12:57	51.07	13.1mi
2016		Result	WAVA	Distance
18 Dec	Elsecar 5 Mile Trail Santa Dash PB	48:46	51.31	5mi
4 Sep	Sherwood Pines 10k SB	1:02:28	50.31	10km
30 Jul	Manvers Dusk Till Dawn (12 hour race, 5k course)		0.00	5km
17 Jan	Brass Monkey Half Marathon SB	2:14:21	50.21	13.1mi
1 Jan	Clumber Park Parkrun SB	30:57	49.02	5km
2015		Result	WAVA	Distance
6 Dec	Edwinstowe 10k SB	1:02:43	49.79	10km
25 Oct	Worksop Half Marathon SB	2:16:13	49.52	13.1mi
28 Jun	Round Sheffield Run SB	2:30:11	42.23	20km
18 Jan	Brass Monkey Half Marathon	2:21:42	47.32	13.1mi
2014		Result	WAVA	Distance
14 Dec	Great Yorkshire Pie-athlon		0.00	6km
27 Jul	Sheffield Trail Rush		0.00	15mi
2 Jul	Roche Abbey Dash		0.00	4.5mi
29 Jun	Round Sheffield Run SB	2:38:43	39.74	20km
25 May	Liverpool Rock N Roll Half Marathon	2:36:14	42.69	13.1mi
19 Jan	Brass Monkey Half Marathon SB	2:18:38	48.11	13.1mi
1 Jan	Cleethorpes New Year's Day 10k SB	59:28	51.96	10km
2013		Result	WAVA	Distance
12 May	Sheffield Half Marathon SB	2:31:53	43.70	13.1mi
1 Jan	Cleethorpes New Year's Day 10k SB	57:59	53.06	10km
2012		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	58:38	52.47	10km
18 Nov	Barnsley 10k	1:02:31	49.21	10km
28 Oct	Worksop Half Marathon SB	2:20:26	47.26	13.1mi
7 Oct	Cusworth 10k	1:01:30	50.02	10km
30 Sep	Robin Hood Half Marathon	2:20:33	47.23	13.1mi
24 Jun	Humber Bridge Half Marathon	2:23:32	46.05	13.1mi
19 May	White Peak Half Marathon	2:23:15	46.14	13.1mi
22 Apr	London Marathon PB	5:18:53	42.93	26.2mi
11 Mar	Silverstone Half Marathon	2:25:46	45.34	13.1mi
1 Jan	Cleethorpes New Year's Day 10K	1:06:33	46.05	10km
2011		Result	WAVA	Distance
3 Jul	Brinsworth 10k SB	1:08:30	44.59	10km
4 Jun	Thurnscoe Dash SB	57:37	42.25	5mi
2008		Result	WAVA	Distance
13 Apr	London Marathon SB	5:48:57	38.85	26.2mi
2007		Result	WAVA	Distance
2 Dec	Liverpool Santa Dash SB	39:41	37.25	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	70	0	0	0	0	0	0	0	0	0	0	0	70
2022	0	0	0	8	3	0	4	0	0	0	0	0	15
2022	0	0	0	0	0.7	0.7	0	0	0	0	0	0	1.3
2022	101	89	68	85	101	97	106	142	102	61	78	55	1085
2021	2	0	0	0	0	6	31	0	1	0	0	0	41
2021	0	0	0	0	0	0	0	1.1	0	0	0	0	1.1
2021	96	90	96	95	77	48	34	90	88	92	94	116	1015
2020	0	0	2	6	3	2	0	2	0	1	2	0	18
2020	0	0	0	0	0	2	6.8	6.3	2	0	0	0	17.1
2020	64	76	76	74	77	66	100	85	81	53	75	77	904
2020	0	0	0	0	15	0	0	0	0	0	0	0	15
2019	7	72	134	143	90	78	59	73	61	88	59	48	911
2018	105	104	137	82	81	45	88	70	51	81	74	91	1009
2017	116	103	112	77	79	74	107	108	116	95	86	78	1152
2016	109	74	92	31	58	80	72	69	66	138	119	96	1005
2015	109	83	101	67	67	92	73	80	83	126	54	80	1015
2015	0	0	0	47	31	22	7	19	0	0	0	0	127
2014	0	0	0	0	0.2	1	0	0	0	0	0	0	1.2
2014	99	77	66	80	54	62	73	54	43	74	66	66	813
2013	0	0	0	0	0	0	0	0	6	2	0	0	8
2013	2.8	0.9	0	0	0.9	3.6	2	2.8	0	0	0	0	12.9
2013	97	117	124	149	113	58	61	94	84	83	65	66	1113
2012	0	0	0	0	0	0	0	0	0	0	0	3	3
2011	0	0	0	0	0	6	3	0	0	0	0	0	9
2011	0	0	0	10	47	48	14	0	0	0	0	0	119
2009	14	6	19	2	0	0	0	0	0	0	0	0	42
2008	2.4	1.7	1.6	0	0	0	0	0	0	0	0	0	5.7
2008	49	92	119	53	3	3	0	0	0	0	11	15	343
2008	6	0	0	0	0	0	0	0	0	0	0	0	6
2007	0	0	0	0	0	0	1	0	0	0	0	0	1
2007	0	0	0	0	0	0	0	0.8	0	0	0	0.4	1.2
2007	0	0	0	0	0	0	31	53	44	35	21	52	236
2007	0	0	0	0	0	0	0	0	0	0	0	4	4

Tue 3rd Jan Jan 3	Wed 4th Jan Jan 4	Thu 5th Jan Jan 5	Fri 6th Jan Jan 6	Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9
0.7mi, 7:58 Run - Warm Down Split Summary === 1) 0.67m - 7:58(11:51/m) 145/159bpm [1718b/mi] 65cal Add a comment 1.9mi, 22:43 Run - Intervals First club training session in ages - eased myself back and took it easy on Chaingang session. Split Summary === 1) 1m - 13:36(13:36/m) 143/163bpm [1944b/mi] 109cal 2) 0.86m - 9:07(10:35/m) 158/166bpm [1673b/mi] 83cal 4th Jan 2023, 10:38pm Evangel wrote: Very wise to ease yourself back gently into 'quality' sessions. [Your team is doing very well, and look in a strong position for possible promotion; hold your breath for another 3 or 4 months!] 5th Jan 2023, 8:20pm Ebb wrote: Despite taking it steadily, I have a slightly sore calf today so I'm resting for the rest of the week as I have a race on Sunday (though I'm running it rather than racing it). Wednesday have been doing surprisingly well, but it is very tight at the top of the league - and you're right about potentially several months of stress to come! Add a comment 1mi, 16:21 Run - Warm Up Split Summary === 1) 0.98m - 16:21(16:41/m) 130/157bpm [2169b/mi] 110cal Add a comment	-	-	-	-	15.1mi, 3:53:18 Run - Race Round Sheffield Run - stage times 2:38. A really enjoyable run with friends though very, very muddy! Split Summary === 1) 1m - 12:17(12:17/m) 123/140bpm [1511b/mi] 85cal 2) 1m - 13:43(13:43/m) 138/162bpm [1893b/mi] 101cal 3) 1m - 14:31(14:31/m) 163/178bpm [2367b/mi] 136cal 4) 1m - 19:17(19:17/m) 148/175bpm [2853b/mi] 134cal 5) 1m - 12:25(12:25/m) 166/179bpm [2060b/mi] 114cal 6) 1m - 14:31(14:31/m) 147/169bpm [2135b/mi] 98cal 7) 1m - 13:53(13:53/m) 141/161bpm [1957b/mi] 93cal 8) 1m - 16:31(16:31/m) 132/161bpm [2181b/mi] 90cal 9) 1m - 15:12(15:12/m) 153/168bpm [2325b/mi] 117cal 10) 1m - 14:51(14:51/m) 174/197bpm [2583b/mi] 150cal 11) 1m - 19:19(19:19/m) 139/183bpm [2684b/mi] 122cal 12) 1m - 16:25(16:25/m) 148/168bpm [2430b/mi] 108cal 13) 1m - 16:33(16:33/m) 139/178bpm [2300b/mi] 104cal 14) 1m - 16:47(16:47/m) 149/176bpm [2501b/mi] 118cal 15) 1m - 15:16(15:16/m) 148/176bpm [2260b/mi] 103cal 16) 0.14m - 1:47(12:59/m) 159/166bpm [2065b/mi] 14cal 8th Jan 2023, 10:04pm Evangel wrote: Well done on this long run in mucky conditions! 10th Jan 2023, 1:25pm Ebb wrote: Thank you. Add a comment	2mi, 23:11 Run - General Split Summary === 1) 1m - 11:43(11:43/m) 139/152bpm [1629b/mi] 94cal 2) 1m - 11:15(11:15/m) 153/160bpm [1722b/mi] 98cal 3) 0.02m - 12(11:38/m) 150/151bpm [1745b/mi] 1cal Add a comment
Tue 10th Jan Jan 10	Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16
-	-	5.3mi, 1:05:43 Run - General Split Summary === 1) 1m - 11:19(11:19/m) 137/150bpm [1551b/mi] 90cal 2) 1m - 13:48(13:48/m) 151/169bpm [2084b/mi] 116cal 3) 1m - 12:40(12:40/m) 150/162bpm [1899b/mi] 104cal 4) 1m - 12:29(12:29/m) 156/168bpm [1949b/mi] 110cal 5) 1m - 11:56(11:56/m) 162/171bpm [1934b/mi] 110cal 6) 0.28m - 3:30(12:33/m) 163/167bpm [2045b/mi] 31cal Add a comment	-	-	13.2mi, 2:11:46 Run - General Brass Monkey Half - pleased with the time after a few months of niggles and one illness after another. Felt ok until tight hamstrings in the last 3 miles - not helped by driving 7 hours to football and back yesterday! Split Summary === 1) 1m - 9:52(9:52/m) 156/166bpm [1539b/mi] 90cal 2) 1m - 10:00(10:00/m) 161/173bpm [1610b/mi] 94cal 3) 1m - 9:58(9:58/m) 166/172bpm [1653b/mi] 97cal 4) 1m - 10:03(10:03/m) 166/171bpm [1669b/mi] 97cal 5) 1m - 9:52(9:52/m) 167/171bpm [1647b/mi] 96cal 6) 1m - 9:58(9:58/m) 167/170bpm [1663b/mi] 97cal 7) 1m - 9:52(9:52/m) 169/177bpm [1669b/mi] 97cal 8) 1m - 9:53(9:53/m) 167/174bpm [1650b/mi] 95cal 9) 1m - 9:59(9:59/m) 167/171bpm [1668b/mi] 96cal 10) 1m - 10:11(10:11/m) 167/171bpm [1700b/mi] 97cal 11) 1m - 10:08(10:08/m) 168/176bpm [1703b/mi] 98cal 12) 1m - 10:07(10:07/m) 172/179bpm [1741b/mi] 101cal 13) 1m - 10:07(10:07/m) 173/181bpm [1751b/mi] 103cal 14) 0.19m - 1:46(9:24/m) 174/181bpm [1635b/mi] 18cal Add a comment	3mi, 32:02 Run - General Split Summary === 1) 1m - 10:55(10:55/m) 136/154bpm [1485b/mi] 88cal 2) 1m - 10:59(10:59/m) 149/157bpm [1636b/mi] 95cal 3) 0.96m - 10:08(10:35/m) 157/164bpm [1662b/mi] 90cal Add a comment
Tue 17th Jan Jan 17	Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23
1.9mi, 28:29 Run - Intervals Easy paced Russian Steps with walking recovery. Split Summary === 1) 1m - 14:07(14:07/m) 121/148bpm [1708b/mi] 87cal 2) 0.94m - 14:22(15:14/m) 122/145bpm [1858b/mi] 82cal Add a comment 0.9mi, 11:51 Run - Warm Up Split Summary === 1) 0.88m - 11:51(13:27/m) 129/148bpm [1735b/mi] 83cal Add a comment 0.7mi, 8:12 Run - Warm Up Split Summary === 1) 0.74m - 8:12(11:03/m) 119/134bpm [1314b/mi] 59cal Add a comment	-	4.8mi, 56:44 Run - General Split Summary === 1) 1m - 11:23(11:23/m) 133/145bpm [1514b/mi] 90cal 2) 1m - 11:49(11:49/m) 155/163bpm [1831b/mi] 104cal 3) 1m - 12:55(12:55/m) 157/163bpm [2028b/mi] 114cal 4) 1m - 11:30(11:30/m) 153/165bpm [1761b/mi] 98cal 5) 0.78m - 9:07(11:39/m) 153/161bpm [1782b/mi] 77cal Add a comment	-	9.1mi, 1:51:46 Run - General Split Summary === 1) 1m - 10:58(10:58/m) 133/145bpm [1458b/mi] 85cal 2) 1m - 12:39(12:39/m) 132/149bpm [1671b/mi] 91cal 3) 1m - 13:10(13:10/m) 144/160bpm [1895b/mi] 103cal 4) 1m - 11:14(11:14/m) 152/162bpm [1707b/mi] 96cal 5) 1m - 14:26(14:26/m) 140/160bpm [2020b/mi] 98cal 6) 1m - 11:25(11:25/m) 146/155bpm [1667b/mi] 88cal 7) 1m - 12:46(12:46/m) 139/152bpm [1775b/mi] 81cal 8) 1m - 11:51(11:51/m) 139/152bpm [1647b/mi] 76cal 9) 1m - 12:08(12:08/m) 147/158bpm [1782b/mi] 90cal 10) 0.1m - 1:09(11:21/m) 153/158bpm [1736b/mi] 10cal Add a comment	-	3mi, 32:10 Run - General Split Summary === 1) 1m - 10:44(10:44/m) 131/155bpm [1406b/mi] 84cal 2) 1m - 10:51(10:51/m) 152/157bpm [1648b/mi] 98cal 3) 1m - 10:26(10:26/m) 159/166bpm [1659b/mi] 98cal 4) 0.02m - 10(10:49/m) 160/160bpm [1731b/mi] 1cal 25th Jan 2023, 4:29pm Evangel wrote: A nice run along the lakeside, Ebb, and in a good time too. Add a comment
Tue 24th Jan Jan 24	Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30
2.8mi, 35:06 Run - Hill Work Split Summary === 1) 1m - 10:36(10:36/m) 163/178bpm [1728b/mi] 101cal 2) 1m - 13:24(13:24/m) 160/179bpm [2145b/mi] 121cal 3) 0.83m - 11:05(13:17/m) 159/177bpm [2113b/mi] 98cal 25th Jan 2023, 10:40pm Evangel wrote: Good hill work Ebb; well done! Add a comment 0.8mi, 11:06 Run - Warm Up Split Summary === 1) 0.76m - 11:06(14:33/m) 147/169bpm [2140b/mi] 93cal Add a comment 0.7mi, 8:03 Run - Warm Up Split Summary === 1) 0.71m - 8:03(11:22/m) 123/141bpm [1398b/mi] 58cal Add a comment	3.5mi, 35:23 Run - Intervals Half mile repeats - warm up, half mile hard / half mile easy X 3, cool down Split Summary === 1) 0.26m - 2:44(10:37/m) 118/130bpm [1253b/mi] 19cal 2) 0.5m - 4:27(8:53/m) 143/152bpm [1270b/mi] 38cal 3) 0.5m - 5:53(11:46/m) 144/152bpm [1695b/mi] 51cal 4) 0.5m - 4:22(8:44/m) 153/160bpm [1336b/mi] 39cal 5) 0.5m - 5:28(10:56/m) 156/163bpm [1706b/mi] 50cal 6) 0.5m - 4:20(8:41/m) 158/162bpm [1371b/mi] 40cal 7) 0.5m - 5:30(10:59/m) 162/166bpm [1780b/mi] 52cal 8) 0.26m - 2:40(10:19/m) 163/167bpm [1682b/mi] 25cal 25th Jan 2023, 10:51pm Evangel wrote: A good set of reps, Ebb. 26th Jan 2023, 1:31pm Ebb wrote: Thank you. It was a good session when it was over! Add a comment	-	-	-	-	-

Ebb F45 South Yorkshire

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Ebb
F45 South Yorkshire