Ebb

Last on at 10pm, 12th Sep 2024

F45 South Yorkshire

Jackal (48)

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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

My parkrun
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Recent Training
12th Sep	General	4.2mi	48:23
10th Sep	General	2.8mi	29:57
10th Sep	General	0.4mi	8:11
9th Sep	General	3.2mi	35:18
7th Sep	General	10.2mi	2:11:19

12 Month Benchmarks	Run
Mile	8:44
5k	28:00
5mi	46:32
10k	57:52
10mi	1:40:53
Half	2:15:12
20mi	3:58:29
Mara	5:53:50

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2024 Targets	Set your targets
Run 1000

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Best Times
Best WAVA

Dist	Races	2007	2008	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	4										8:20 52.62		7:59 55.74	7:43 58.14	8:07 55.78			7:43 7:43/mi	58.14
5km	15	39:41 37.16							30:57 48.90	29:54 50.91	29:51 51.69		27:47 56.43	26:45 58.61		28:04 57.49		26:45 8:37/mi	58.61
5mi	3			57:37 41.85					48:46 50.91		49:27 50.91							48:46 9:45/mi	50.91
10km	18			1:08:30 44.01	58:38 51.84	57:59 52.42	59:28 51.36	1:02:43 49.24	1:02:28 49.75	58:49 53.19		58:57 53.88	56:38 56.56	56:14 57.47	56:05 58.17		58:10 56.66	56:05 9:02/mi	58.17
10mi	5									1:38:07 52.39		1:35:36 54.61	1:42:57 50.71		1:32:15 57.62		1:51:57 48.46	1:32:15 9:14/mi	57.62
20km	4						2:38:43 39.62	2:30:11 42.08							2:24:04 46.25			2:24:04 11:36/mi	46.25
13.1mi	22				2:20:26 46.71	2:31:53 43.18	2:18:38 47.53	2:16:13 48.90	2:14:21 49.58	2:12:57 50.42		2:18:51 49.38	2:10:43 52.92	2:20:34 49.68	2:07:38 54.71	2:11:46 53.54	2:15:57 52.45	2:07:38 9:45/mi	54.71
26.2mi	4		5:48:57 38.40		5:18:53 42.29					5:47:56 39.96	6:22:30 36.35							5:18:53 12:10/mi	42.29
50km	1									7:50:45 35.69								7:50:45 15:09/mi	35.69

2024		Result	WAVA	Distance
10 Aug	Marathon Pour Tous		0.00	26.2mi
18 Feb	Naseby 1645		0.00	16.45mi
28 Jan	Ferriby 10 SB	1:51:57	48.46	10mi
21 Jan	Brass Monkey Half Marathon SB	2:15:57	52.45	13.1mi
1 Jan	Cleethorpes AC NYD 10K SB	58:10	56.66	10km
2023		Result	WAVA	Distance
1 Nov	Chase The Moon Queen Elizabeth Olympic Park 5K & 10K SB	28:04	57.49	5km
9 Jun	Sledmere Sunset Trail 10k		0.00	10km
15 Jan	Brass Monkey Half Marathon SB	2:11:46	53.54	13.1mi
2022		Result	WAVA	Distance
4 Dec	Percy Pud 10K PB	56:05	58.17	10km
26 Jun	Round Sheffield Run PB	2:24:04	46.25	20km
7 Jun	Team Manvers 1 mile time trial SB	8:07	55.78	1mi
27 Feb	Snake Lane 10 PB	1:32:15	57.62	10mi
16 Jan	Brass Monkey Half Marathon PB	2:07:38	54.71	13.1mi
9 Jan	Round Sheffield Run	2:27:43	45.11	20km
2021		Result	WAVA	Distance
12 Dec	Bolsover 10KM	58:20	55.40	10km
5 Dec	Percy Pud 10K SB	56:14	57.47	10km
28 Nov	Clowne Half Marathon SB	2:20:34	49.68	13.1mi
20 Nov	Cusworth Hall parkrun	29:17	54.02	5km
31 Oct	Worksop Half Marathon	2:24:06	48.46	13.1mi
17 Oct	Yorkshire Coast 10K	58:31	55.23	10km
2 Oct	The Doctor K Cup	34:03	46.46	5km
26 Sep	Run for All Sheffield Half Marathon	2:26:04	47.81	13.1mi
11 Sep	Portrush parkrun	30:15	52.29	5km
30 Aug	Dronfield Town FC 10k	1:03:21	51.02	10km
21 Aug	Cusworth Hall parkrun	30:18	52.21	5km
11 Jun	Virtual March mile PB	7:43	58.14	1mi
13 Mar	Fake parkrun PB	26:45	58.61	5km
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	27:47	56.43	5km
22 Aug	Fetch Virtual Weekend 10k SB	56:38	56.56	10km
15 Aug	Fetch Virtual Weekend Half Marathon SB	2:10:43	52.92	13.1mi
6 Jun	Fetch Virtual Weekend 10 Mile SB	1:42:57	50.71	10mi
5 May	Sir Roger Bannister 4 minute mile Anniversary - 1 mile Virtual time trial. SB	7:59	55.74	1mi
22 Feb	Cusworth Hall parkrun	28:10	55.20	5km
8 Feb	Cusworth Hall parkrun	28:34	54.43	5km
12 Jan	Brass Monkey Half Marathon	2:16:38	50.18	13.1mi
2019		Result	WAVA	Distance
17 Nov	Tadcaster 10 - The Tad 10 SB	1:35:36	54.61	10mi
27 Oct	Worksop Half Marathon SB	2:18:51	49.38	13.1mi
29 Sep	Yorkshire Coast 10K SB	58:57	53.88	10km
2018		Result	WAVA	Distance
29 Nov	Manvers 5 mile club time trial SB	49:27	50.91	5mi
3 Nov	Doncaster parkrun SB	29:51	51.69	5km
22 Apr	London Marathon SB	6:22:30	36.35	26.2mi
6 Feb	Team Manvers 1 mile time trial SB	8:20	52.62	1mi
2017		Result	WAVA	Distance
22 Oct	Yorkshire Coast 10K SB	58:49	53.19	10km
8 Oct	Yorkshire Marathon SB	5:47:56	39.96	26.2mi
17 Sep	Tadcaster 10 - The Tad 10 SB	1:38:07	52.39	10mi
3 Sep	ABP Humber Coastal half marathon	2:24:50	46.60	13.1mi
29 Jul	Manvers Dusk Till Dawn		0.00	3.21mi
1 Jun	Manvers 5k Club Handicap - Race 3	32:46	46.46	5km
4 May	Manvers 5k Club Handicap - Race 2 SB	29:54	50.91	5km
6 Apr	Manvers 5k Club Handicap	30:00	50.75	5km
26 Mar	Canalathon 50km PB	7:50:45	35.69	50km
15 Jan	Brass Monkey Half Marathon SB	2:12:57	50.42	13.1mi
2016		Result	WAVA	Distance
18 Dec	Elsecar 5 Mile Trail Santa Dash PB	48:46	50.91	5mi
4 Sep	Sherwood Pines 10k SB	1:02:28	49.75	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	49.58	13.1mi
1 Jan	Clumber Park Parkrun SB	30:57	48.90	5km
2015		Result	WAVA	Distance
6 Dec	Edwinstowe 10k SB	1:02:43	49.24	10km
25 Oct	Worksop Half Marathon SB	2:16:13	48.90	13.1mi
28 Jun	Round Sheffield Run SB	2:30:11	42.08	20km
18 Jan	Brass Monkey Half Marathon	2:21:42	46.74	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	39.62	20km
25 May	Liverpool Rock N Roll Half Marathon	2:36:14	42.18	13.1mi
19 Jan	Brass Monkey Half Marathon SB	2:18:38	47.53	13.1mi
1 Jan	Cleethorpes New Year's Day 10k SB	59:28	51.36	10km
2013		Result	WAVA	Distance
12 May	Sheffield Half Marathon SB	2:31:53	43.18	13.1mi
1 Jan	Cleethorpes New Year's Day 10k SB	57:59	52.42	10km
2012		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	58:38	51.84	10km
18 Nov	Barnsley 10k	1:02:31	48.62	10km
28 Oct	Worksop Half Marathon SB	2:20:26	46.71	13.1mi
7 Oct	Cusworth 10k	1:01:30	49.42	10km
30 Sep	Robin Hood Half Marathon	2:20:33	46.67	13.1mi
24 Jun	Humber Bridge Half Marathon	2:23:32	45.51	13.1mi
19 May	White Peak Half Marathon	2:23:15	45.60	13.1mi
22 Apr	London Marathon PB	5:18:53	42.29	26.2mi
11 Mar	Silverstone Half Marathon	2:25:46	44.81	13.1mi
1 Jan	Cleethorpes New Year's Day 10K	1:06:33	45.48	10km
2011		Result	WAVA	Distance
3 Jul	Brinsworth 10k SB	1:08:30	44.01	10km
4 Jun	Thurnscoe Dash SB	57:37	41.85	5mi
2008		Result	WAVA	Distance
13 Apr	London Marathon SB	5:48:57	38.40	26.2mi
2007		Result	WAVA	Distance
2 Dec	Liverpool Santa Dash SB	39:41	37.16	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
2024	11	0	0	4	28	17	10	1	0	0	0	0	70
2024	91	93	87	80	121	120	84	70	24	0	0	0	771
2023	0	0	4	0	0	0	0	0	0	0	0	0	4
2023	74	5	19	50	70	72	47	85	77	94	92	74	759
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

Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19	Tue 20th Aug Aug 20	Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22
-	-	-	3.1mi, 37:33 Run - General 1) 1mi - 11:49(11:49/mi) 143/153bpm [1689b/mi] 98cal 2) 1mi - 12:05(12:05/mi) 141/157bpm [1704b/mi] 99cal 3) 1mi - 12:02(12:02/mi) 144/150bpm [1733b/mi] 99cal 4) 0.13mi - 1:36(12:13/mi) 146/149bpm [1784b/mi] 13cal Add a comment	0.1mi, 1:16 Run - General 1) 0.11mi - 1:16(11:20/mi) 138/150bpm [1563b/mi] 11cal Add a comment 0.9mi, 17:51 Run - General 1) 0.91mi - 17:51(19:36/mi) 129/171bpm [2527b/mi] 114cal Add a comment 0.7mi, 9:17 Run - General 1) 0.66mi - 9:17(14:08/mi) 127/159bpm [1794b/mi] 71cal Add a comment	-	5.1mi, 1:03:21 Run - General 1) 1mi - 11:46(11:46/mi) 143/154bpm [1683b/mi] 96cal 2) 1mi - 12:22(12:22/mi) 142/152bpm [1755b/mi] 98cal 3) 1mi - 12:07(12:07/mi) 147/153bpm [1780b/mi] 101cal 4) 1mi - 14:41(14:41/mi) 146/166bpm [2145b/mi] 119cal 5) 1mi - 11:49(11:49/mi) 148/157bpm [1749b/mi] 96cal 6) 0.06mi - 36(10:17/mi) 153/156bpm [1574b/mi] 4cal Add a comment
Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29
-	7mi, 1:25:29 Run - General 1) 1mi - 11:40(11:40/mi) 145/166bpm [1691b/mi] 99cal 2) 1mi - 11:46(11:46/mi) 145/159bpm [1705b/mi] 100cal 3) 1mi - 11:56(11:56/mi) 150/162bpm [1791b/mi] 104cal 4) 1mi - 13:14(13:14/mi) 155/162bpm [2052b/mi] 117cal 5) 1mi - 12:02(12:02/mi) 153/163bpm [1842b/mi] 103cal 6) 1mi - 13:32(13:32/mi) 156/164bpm [2110b/mi] 116cal 7) 0.96mi - 11:19(11:51/mi) 156/165bpm [1848b/mi] 98cal Add a comment	-	-	-	-	5mi, 58:10 Run - General 1) 1mi - 11:19(11:19/mi) 132/150bpm [1495b/mi] 100cal 2) 1mi - 11:52(11:52/mi) 146/156bpm [1733b/mi] 104cal 3) 1mi - 12:17(12:17/mi) 149/162bpm [1830b/mi] 105cal 4) 1mi - 11:15(11:15/mi) 151/156bpm [1698b/mi] 100cal 5) 1mi - 11:06(11:06/mi) 159/166bpm [1764b/mi] 103cal 6) 0.03mi - 22(12:26/mi) 161/162bpm [2000b/mi] 3cal Add a comment
Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5
-	-	-	-	3.1mi, 36:30 Run - General 1) 1mi - 11:43(11:43/mi) 127/144bpm [1487b/mi] 97cal 2) 1mi - 11:59(11:59/mi) 142/163bpm [1703b/mi] 106cal 3) 1mi - 11:51(11:51/mi) 151/165bpm [1791b/mi] 105cal 4) 0.09mi - 57(10:58/mi) 153/155bpm [1679b/mi] 9cal 5th Sep 2024, 10:24am Evangel wrote: Good running, Ebb; a nice change of scenery. Add a comment	-	-
Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12
-	10.2mi, 2:11:19 Run - General 1) 1mi - 11:52(11:52/mi) 110/124bpm [1305b/mi] 86cal 2) 1mi - 16:12(16:12/mi) 129/153bpm [2090b/mi] 111cal 3) 1mi - 11:40(11:40/mi) 148/155bpm [1728b/mi] 102cal 4) 1mi - 13:10(13:10/mi) 150/163bpm [1975b/mi] 114cal 5) 1mi - 12:20(12:20/mi) 154/162bpm [1900b/mi] 107cal 6) 1mi - 11:55(11:55/mi) 155/170bpm [1847b/mi] 105cal 7) 1mi - 13:16(13:16/mi) 155/170bpm [2057b/mi] 114cal 8) 1mi - 11:21(11:21/mi) 162/171bpm [1839b/mi] 104cal 9) 1mi - 14:23(14:23/mi) 153/166bpm [2202b/mi] 110cal 10) 1mi - 12:19(12:19/mi) 161/169bpm [1984b/mi] 106cal 11) 0.24mi - 2:50(11:57/mi) 164/167bpm [1960b/mi] 26cal 7th Sep 2024, 2:29pm Evangel wrote: A good longish run, Ebb. 7th Sep 2024, 6:25pm Ebb wrote: Thanks Evangel. My longest since my marathon 4 weeks ago; I've taken a few weeks rest and just starting to up the mileage again. Add a comment	-	3.2mi, 35:18 Run - General 1) 1mi - 11:41(11:41/mi) 134/152bpm [1565b/mi] 94cal 2) 1mi - 11:23(11:23/mi) 153/163bpm [1741b/mi] 103cal 3) 1mi - 10:41(10:41/mi) 161/166bpm [1720b/mi] 103cal 4) 0.15mi - 1:33(10:20/mi) 162/165bpm [1673b/mi] 15cal 10th Sep 2024, 3:34pm Evangel wrote: A nice, pleasant run, and at a good pace. 10th Sep 2024, 10:52pm Ebb wrote: It's good to take advantage of the ability to run around the lake in the light on an evening whilst I still can. In the winter the routes become more limited! Add a comment	2.8mi, 29:57 Run - General 1) 1mi - 11:35(11:35/mi) 160/178bpm [1855b/mi] 116cal 2) 1mi - 8:56(8:56/mi) 167/174bpm [1491b/mi] 89cal 3) 0.77mi - 9:26(12:19/mi) 162/177bpm [1996b/mi] 93cal Add a comment 0.4mi, 8:11 Run - General 1) 0.42mi - 8:11(19:38/mi) 116/135bpm [2278b/mi] 54cal Add a comment	-	4.2mi, 48:23 Run - General 1) 1mi - 11:09(11:09/mi) 124/148bpm [1383b/mi] 96cal 2) 1mi - 11:46(11:46/mi) 151/162bpm [1776b/mi] 107cal 3) 1mi - 11:24(11:24/mi) 159/167bpm [1812b/mi] 105cal 4) 1mi - 11:46(11:46/mi) 155/165bpm [1825b/mi] 107cal 5) 0.2mi - 2:18(11:49/mi) 158/163bpm [1867b/mi] 21cal Add a comment

Ebb

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