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Ebb F45

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Team Manvers Run, Team Manvers

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
12th Apr	General	6.5	1:10:40
10th Apr	General	8.7	1:47:04
6th Apr	Hill Work	2.3	31:21
6th Apr	Warm Up	0.3	3:35
4th Apr	General	4.3	51:41

12 Month Benchmarks	Run	Bike
Mile	7:54	4:02
5k	26:30	13:46
5mi	45:13	22:56
10k	56:36	28:35
10mi	1:38:04	0
Half	2:10:35	0

Recent Pictures

2021 Targets	Set your targets
RUN 1000

Recent Threads
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Buddies (7)

Followers (7)

Badges Collected	See available badges
+ 121 others

Best Times
Best WAVA

Dist	Races	PB	2007	2008	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
1mi	2	7:59 7:59/mi										8:20		7:59
5km	10	26:45 8:37/mi	39:41							30:57	29:54	29:51		27:47	26:45
5mi	3	48:46 9:45/mi			57:37					48:46		49:27
10km	12	56:38 9:07/mi			1:08:30	58:38	57:59	59:28	1:02:43	1:02:28	58:49		58:57	56:38
10mi	3	1:35:36 9:34/mi									1:38:07		1:35:36	1:42:57
20km	2	2:30:11 12:05/mi						2:38:43	2:30:11
13.1mi	16	2:10:43 9:59/mi				2:20:26	2:31:53	2:18:38	2:16:13	2:14:21	2:12:57		2:18:51	2:10:43
26.2mi	4	5:18:53 12:10/mi		5:48:57		5:18:53					5:47:56	6:22:30
50km	1	7:50:45 15:09/mi									7:50:45

2021		Result	WAVA	Distance
13 Mar	Fake parkrun	26:45	58.74	5km
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	27:47	56.55	5km
22 Aug	Fetch Virtual Weekend 10k	56:38	57.29	10km
15 Aug	Fetch Virtual Weekend Half Marathon	2:10:43	53.67	13.1mi
6 Jun	Fetch Virtual Weekend 10 Mile	1:42:57	51.12	10mi
5 May	Sir Roger Bannister 4 minute mile Anniversary - 1 mile Virtual time trial.	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	1:35:36	55.05	10mi
27 Oct	Worksop Half Marathon	2:18:51	50.07	13.1mi
29 Sep	McCain Yorkshire coast 10k	58:57	54.55	10km
2018		Result	WAVA	Distance
29 Nov	Manvers 5 mile club time trial	49:27	51.33	5mi
3 Nov	Doncaster parkrun	29:51	51.81	5km
22 Apr	London Marathon	6:22:30	37.01	26.2mi
6 Feb	Team Manvers 1 mile time trial	8:20	54.27	1mi
2017		Result	WAVA	Distance
22 Oct	McCain Yorkshire coast 10k	58:49	53.81	10km
8 Oct	Yorkshire Marathon	5:47:56	40.69	26.2mi
17 Sep	Tadcaster 10 - The Tad 10	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	29:54	51.03	5km
6 Apr	Manvers 5k Club Handicap	30:00	50.86	5km
26 Mar	Canalathon 50km	7:50:45	36.08	50km
15 Jan	Brass Monkey Half Marathon	2:12:57	51.07	13.1mi
2016		Result	WAVA	Distance
18 Dec	Elsecar 5 Mile Trail Santa Dash	48:46	51.31	5mi
4 Sep	Sherwood Pines 10k	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	2:14:21	50.21	13.1mi
1 Jan	Clumber Park Parkrun	30:57	49.02	5km
2015		Result	WAVA	Distance
6 Dec	Edwinstowe 10k	1:02:43	49.79	10km
25 Oct	Worksop Half Marathon	2:16:13	49.52	13.1mi
28 Jun	Round Sheffield Run	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	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	2:18:38	48.11	13.1mi
1 Jan	Cleethorpes New Years Day 10K	59:28	51.96	10km
2013		Result	WAVA	Distance
12 May	Sheffield Half Marathon	2:31:53	43.70	13.1mi
1 Jan	Cleethorpes New Years Day 10K	57:59	53.06	10km
2012		Result	WAVA	Distance
2 Dec	Percy Pud 10k	58:38	52.47	10km
18 Nov	Barnsley 10k	1:02:31	49.21	10km
28 Oct	Worksop Half Marathon	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	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	1:08:30	44.59	10km
4 Jun	Thurnscoe Dash	57:37	42.25	5mi
2008		Result	WAVA	Distance
13 Apr	London Marathon	5:48:57	38.85	26.2mi
2007		Result	WAVA	Distance
2 Dec	Liverpool Santa Dash	39:41	37.25	5km

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	96	90	96	34	0	0	0	0	0	0	0	0	316
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	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	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	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 16th Mar Mar 16	Wed 17th Mar Mar 17	Thu 18th Mar Mar 18	Fri 19th Mar Mar 19	Sat 20th Mar Mar 20	Sun 21st Mar Mar 21	Mon 22nd Mar Mar 22
3.1mi, 26:45 Running - Time Trial 5k time trial and PB by over a minute. So happy! Split Summary === 1) 1m - 8:32(8:32/m) 154/171bpm 85cal 2) 1m - 8:32(8:32/m) 169/172bpm 96cal 3) 1m - 8:35(8:35/m) 171/192bpm 98cal 4) 0.13m - 1:06(8:15/m) 175/182bpm 13cal 16th Mar 2021, 9:49pm Evangel wrote: That was indeed a good 5K run. Congratulations on a 1-minute PB! 17th Mar 2021, 4:47pm Ebb wrote: Thanks Evangel. I was really pleased. Add a comment 0.3mi, 3:20 Running - Warm Up Split Summary === 1) 0.28m - 3:20(12:01/m) 127/141bpm 26cal Add a comment	-	5.3mi, 57:23 Running - General A start just before 6pm and almost back in the light. Spring is on its way! Split Summary === 1) 1m - 10:43(10:43/m) 122/147bpm 83cal 2) 1m - 10:50(10:50/m) 146/156bpm 101cal 3) 1m - 10:30(10:30/m) 149/160bpm 98cal 4) 1m - 10:56(10:56/m) 155/171bpm 107cal 5) 1m - 10:47(10:47/m) 154/160bpm 104cal 6) 0.32m - 3:35(11:19/m) 161/172bpm 36cal 18th Mar 2021, 10:42pm Evangel wrote: That's a good run. In 10 days, BST starts, when it will be light until about 8.00pm. 19th Mar 2021, 9:02am Ebb wrote: I'm looking forward to lighter evenings. It makes running after work so much safer. 19th Mar 2021, 9:07pm Evangel wrote: I have always felt uneasy about female walkers and runners alone, especially at night. Do you carry a personal alarm with you? I understand that they can be quite a deterrent! 20th Mar 2021, 4:14pm Ebb wrote: I've been trying to run with someone else, but I do sometimes run alone. I shouldn't have to, but if I'm alone I try to stick to well lit, busier routes and let someone know where I'm going and what time I should be back. I always have my phone with me and my Garmin has an alert feature which will send a text message with my location if I press the emergency button. Since the murder of Sarah Everard and the stories of other women on social media, I've been more vigilant and I found out about a feature on my phone, which I've now enabled. That will emit a high pitched noise, call my emergency contact and send text messages of my location every minute for half an hour if I press the on button 5 times quickly. I hope I never have to use it though! Add a comment	-	9mi, 1:41:32 Running - Long Run Split Summary === 1) 1m - 10:47(10:47/m) 136/154bpm 94cal 2) 1m - 10:38(10:38/m) 148/155bpm 99cal 3) 1m - 11:28(11:28/m) 151/161bpm 107cal 4) 1m - 11:56(11:56/m) 152/160bpm 111cal 5) 1m - 11:02(11:02/m) 156/166bpm 108cal 6) 1m - 11:05(11:05/m) 154/161bpm 104cal 7) 1m - 11:13(11:13/m) 154/159bpm 104cal 8) 1m - 11:45(11:45/m) 154/160bpm 106cal 9) 1m - 11:26(11:26/m) 158/165bpm 110cal 10) 0.02m - 12(11:29/m) 150/152bpm 1cal 20th Mar 2021, 10:13pm Evangel wrote: Well done; that's a good run, Ebb. 21st Mar 2021, 11:07am Ebb wrote: Thanks Evangel. Add a comment	6.8mi, 1:28:36 Running - Medium Long Run Hilly, trail adventure where the path ran out, so we had to work out a diversion back. Only added 3/4 of a mile on. Split Summary === 1) 1m - 11:33(11:33/m) 131/149bpm 96cal 2) 1m - 14:03(14:03/m) 138/166bpm 117cal 3) 1m - 11:02(11:02/m) 143/154bpm 98cal 4) 1m - 14:17(14:17/m) 137/148bpm 109cal 5) 1m - 15:38(15:39/m) 130/151bpm 103cal 6) 1m - 12:12(12:12/m) 139/147bpm 96cal 7) 0.8m - 9:50(12:15/m) 144/159bpm 82cal 21st Mar 2021, 2:04pm Evangel wrote: You had a good morning out obviously! Add a comment	-
Tue 23rd Mar Mar 23	Wed 24th Mar Mar 24	Thu 25th Mar Mar 25	Fri 26th Mar Mar 26	Sat 27th Mar Mar 27	Sun 28th Mar Mar 28	Mon 29th Mar Mar 29
4.1mi, 46:57 Running - General Split Summary === 1) 1m - 11:10(11:10/m) 124/145bpm 86cal 2) 1m - 11:17(11:17/m) 134/146bpm 95cal 3) 1m - 11:28(11:28/m) 140/158bpm 98cal 4) 1m - 11:41(11:41/m) 142/154bpm 100cal 5) 0.11m - 1:21(11:52/m) 145/150bpm 11cal 25th Mar 2021, 1:58pm Evangel wrote: Good, steady run, Ebb. I hope the weather there was as good as we have been having. 26th Mar 2021, 7:16am Ebb wrote: Thanks Evangel. It was a lovely sunny evening for a run. Today is very windy though and rain is forecast for the weekend. Add a comment	-	5mi, 53:48 Running - General Split Summary === 1) 1m - 10:42(10:42/m) 130/150bpm 90cal 2) 1m - 10:19(10:19/m) 141/150bpm 94cal 3) 1m - 11:03(11:03/m) 147/155bpm 103cal 4) 1m - 10:32(10:32/m) 151/159bpm 100cal 5) 1m - 10:50(10:50/m) 152/162bpm 103cal 6) 0.03m - 22(10:52/m) 155/156bpm 3cal 26th Mar 2021, 10:47pm Evangel wrote: That's a good run Ebb, at a decent pace too. Add a comment	-	3.3mi, 35:27 Running - General Split Summary === 1) 1m - 11:17(11:17/m) 140/168bpm 102cal 2) 1m - 10:34(10:34/m) 154/163bpm 104cal 3) 1m - 10:44(10:44/m) 149/161bpm 100cal 4) 0.29m - 2:53(9:54/m) 158/161bpm 29cal 27th Mar 2021, 9:42pm Evangel wrote: A nice brisk run, Ebb. Add a comment	-	13.3mi, 2:28:15 Running - Long Run First long run under the rule of 6 rules. Three of us running together for the first time since New Year's Eve. A great run - pacing a friend to a 15 minute half marathon PB. Split Summary === 1) 1m - 10:40(10:40/m) 145/155bpm 99cal 2) 1m - 10:41(10:41/m) 151/157bpm 102cal 3) 1m - 10:44(10:44/m) 153/161bpm 103cal 4) 1m - 11:03(11:03/m) 153/163bpm 105cal 5) 1m - 11:14(11:14/m) 153/158bpm 105cal 6) 1m - 11:32(11:32/m) 152/159bpm 104cal 7) 1m - 11:28(11:28/m) 156/165bpm 110cal 8) 1m - 11:09(11:09/m) 154/160bpm 104cal 9) 1m - 11:14(11:14/m) 157/168bpm 105cal 10) 1m - 11:00(11:00/m) 156/163bpm 100cal 11) 1m - 11:31(11:31/m) 159/168bpm 109cal 12) 1m - 11:39(11:39/m) 158/166bpm 106cal 13) 1m - 11:31(11:31/m) 159/164bpm 105cal 14) 0.26m - 2:47(10:40/m) 163/166bpm 28cal 29th Mar 2021, 9:49pm Evangel wrote: Well done on a very good HM run, comfortably under 2:30. Your pace was quite consistent too. I'm sure you could set a target of 5:15 for a Marathon. 30th Mar 2021, 1:26pm Ebb wrote: Thanks Evangel. That was the longest run I've done since September and I could feel it in my legs towards the end. I'm not planning a marathon anytime soon - too much time to commitment to training at present! Add a comment
Tue 30th Mar Mar 30	Wed 31st Mar Mar 31	Thu 1st Apr Apr 1	Fri 2nd Apr Apr 2	Sat 3rd Apr Apr 3	Sun 4th Apr Apr 4	Mon 5th Apr Apr 5
5mi, 1:03:14 Running - General Split Summary === 1) 1m - 11:45(11:45/m) 124/137bpm 92cal 2) 1m - 11:49(11:49/m) 135/148bpm 98cal 3) 1m - 12:05(12:05/m) 142/152bpm 101cal 4) 1m - 14:10(14:10/m) 138/155bpm 111cal 5) 1m - 13:01(13:01/m) 131/144bpm 88cal 6) 0.03m - 24(12:12/m) 131/134bpm 2cal 30th Mar 2021, 10:44pm Evangel wrote: It must be enjoyable now, running in daylight and - sometimes - sunshine. 31st Mar 2021, 5:50pm Ebb wrote: It was lovely to run in daylight and meant I could run on the trail in the evening for the first time in months. The downside was the number of midges! One of our small group had to stop several times having swallowed one. 31st Mar 2021, 9:15pm Evangel wrote: Excuse me for this digression, but I'm reminded of Jesus' words to the pharisees in Matt. 23: "You strain out a gnat, but swallow a camel". (I understand that a gnat was the smallest 'unclean' creature.) Add a comment	-	5.1mi, 1:00:50 Running - Trail Run Taking advantage of the lighter nights to explore some new trails. Split Summary === 1) 1m - 12:14(12:14/m) 115/134bpm 87cal 2) 1m - 12:26(12:26/m) 126/145bpm 93cal 3) 1m - 12:47(12:47/m) 141/161bpm 108cal 4) 1m - 10:48(10:48/m) 138/151bpm 89cal 5) 1m - 11:08(11:08/m) 139/147bpm 93cal 6) 0.13m - 1:27(11:10/m) 138/142bpm 11cal 1st Apr 2021, 9:54pm Evangel wrote: A little way from your home patch, but it looks a pleasant route. You were running with friends maybe. 2nd Apr 2021, 12:35pm Ebb wrote: You're right Evangel. I was running with two friends so we decided to explore some local trails. It's only 4 miles from home and close to the running club so local to my friends too. I'm looking forward to exploring more now I'm not limited to safer road routes. Add a comment	-	7mi, 1:23:59 Running - Trail Run Another hilly trail run. Discovered a beautiful route around a local wood and will definitely be back to discover more routes through it. Split Summary === 1) 1m - 11:25(11:25/m) 130/157bpm 92cal 2) 1m - 10:56(10:56/m) 146/159bpm 100cal 3) 1m - 13:50(13:50/m) 149/164bpm 128cal 4) 1m - 12:26(12:26/m) 160/181bpm 124cal 5) 1m - 11:09(11:09/m) 153/166bpm 104cal 6) 1m - 11:57(11:57/m) 144/161bpm 91cal 7) 1m - 11:56(11:56/m) 143/155bpm 89cal 8) 0.03m - 21(13:00/m) 139/141bpm 2cal 3rd Apr 2021, 10:19pm Evangel wrote: Well done on this challenging run. It certainly seems a pleasant route. Add a comment	4.3mi, 51:41 Running - General Split Summary === 1) 1m - 11:48(11:48/m) 125/143bpm 94cal 2) 1m - 12:00(12:00/m) 132/145bpm 97cal 3) 1m - 12:24(12:24/m) 132/140bpm 97cal 4) 1m - 12:27(12:27/m) 131/138bpm 93cal 5) 0.27m - 3:02(11:24/m) 124/135bpm 21cal 4th Apr 2021, 2:49pm Evangel wrote: That looks good - a relaxing run along the river! 4th Apr 2021, 4:15pm Ebb wrote: It was Evangel, thanks. A really lovely morning too. Add a comment	-
Tue 6th Apr Apr 6	Wed 7th Apr Apr 7	Thu 8th Apr Apr 8	Fri 9th Apr Apr 9	Sat 10th Apr Apr 10	Sun 11th Apr Apr 11	Mon 12th Apr Apr 12
2.3mi, 31:21 Running - Hill Work Hill repeats - 1 minute up, 2 minutes recovery down X 10 with an extra 2 minute rest after rep 5. Split Summary === 1) 1m - 12:59(12:59/m) 124/167bpm 97cal 2) 1m - 14:51(14:51/m) 139/171bpm 120cal 3) 0.26m - 3:31(13:16/m) 151/172bpm 32cal 7th Apr 2021, 10:40pm Evangel wrote: Well done on doing these reps. 1 minute is a long time running uphill. [Well done for SW getting a massive win last week. 2or 3 more wins and a couple of draws will see them safe.] Add a comment 0.3mi, 3:35 Running - Warm Up Split Summary === 1) 0.29m - 3:35(12:13/m) 109/130bpm 24cal Add a comment	-	-	-	8.7mi, 1:47:04 Running - General Easy paced long run. First after feeling ill for a few days after the Covid vaccine on Wednesday. Split Summary === 1) 1m - 11:41(11:41/m) 127/151bpm 93cal 2) 1m - 12:04(12:04/m) 132/151bpm 95cal 3) 1m - 11:47(11:47/m) 141/153bpm 99cal 4) 1m - 11:24(11:24/m) 143/156bpm 97cal 5) 1m - 12:53(12:53/m) 138/153bpm 99cal 6) 1m - 12:10(12:10/m) 146/157bpm 102cal 7) 1m - 12:43(12:43/m) 144/162bpm 102cal 8) 1m - 13:05(13:05/m) 145/167bpm 102cal 9) 0.74m - 9:18(12:38/m) 148/158bpm 75cal 10th Apr 2021, 10:23pm Evangel wrote: Another good run, Ebb. 10th Apr 2021, 10:43pm Ebb wrote: Thanks Evangel. I was pleased with today's run having had flu like symptoms for two days after the vaccine. Add a comment	-	6.5mi, 1:10:40 Running - General Split Summary === 1) 1m - 10:37(10:37/m) 141/166bpm 94cal 2) 1m - 10:32(10:32/m) 155/169bpm 101cal 3) 1m - 10:35(10:35/m) 141/162bpm 88cal 4) 1m - 11:52(11:52/m) 143/160bpm 94cal 5) 1m - 10:41(10:41/m) 154/163bpm 102cal 6) 1m - 10:48(10:48/m) 159/168bpm 104cal 7) 0.53m - 5:35(10:34/m) 158/168bpm 55cal 12th Apr 2021, 12:10pm Evangel wrote: A good run at a decent pace, Ebb. You were a little way from home! 12th Apr 2021, 1:36pm Ebb wrote: Thanks Evangel. I'm on holiday this week and met a friend at Penistone to run to and through Thurgoland Tunnels on the TPT and back. It was a lovely morning for a run - if slightly cold. Add a comment

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