Crash Hamster M50
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Races
61 -
Miles
11884 -
Miles
495 -
Miles
15065 -
WAVA
69.31% -
10k
43:19 -
10M
1:15:49 -
Half
1:34:11 -
20M
2:42:37 -
Mara
3:29:11
About Me
Crash Hamster's laws of triathlon training:
1. The most important role of any training session is to leave you fit to train the next day.
2. High quality training sessions do not necessarily correlate to high heart rate training sessions
3. No good ever came of training on a Thursday
4. It is what it is
5. A kill's a kill
6 Hills are your friend
7 It might be windy on race day.
8 Free speed is almost always good
9 You only have to be fit for one day a year
10 HTFU, JFDI or INAKC generally covers it
11 It could be worse, it could be raining
12 You've got to back it up
13 There is no rule 13
14 When the temperature's zero, don't be a hero
15 No good ever came of attending the race briefing
16 NO ambulances!
That's all, folks!
1. The most important role of any training session is to leave you fit to train the next day.
2. High quality training sessions do not necessarily correlate to high heart rate training sessions
3. No good ever came of training on a Thursday
4. It is what it is
5. A kill's a kill
6 Hills are your friend
7 It might be windy on race day.
8 Free speed is almost always good
9 You only have to be fit for one day a year
10 HTFU, JFDI or INAKC generally covers it
11 It could be worse, it could be raining
12 You've got to back it up
13 There is no rule 13
14 When the temperature's zero, don't be a hero
15 No good ever came of attending the race briefing
16 NO ambulances!
That's all, folks!
Current Status
If you want to find your limits, continual success is a mark of failure, whereas eventual failure is the ultimate success.
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Buddies
| Dist | Race | Best | Pace | WAVA | Races | 2006 | 2007 | 2008 | 2009 | 2010 | 2012 | 2013 | 2014 | 2015 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 6mi | Scenic Six6mi | 49:55 | 8:19 | 55.40 | 3 | 53:08 | 49:55 | 50:03 | ||||||
| 10km | Crowle Gunpowder Plot 10k10km | 43:19 | 6:58 | 69.20 | 14 | 45:54 | 46:25 | 45:53 | 48:10 | 43:19 | 44:24 | 49:12 | ||
| 12km | Not the Roman IX12km | 57:40 | 7:44 | 59.45 | 1 | 57:40 | ||||||||
| 8mi | Roc Fencing Wyre Forest 88mi | 1:11:00 | 8:53 | 51.83 | 2 | 1:11:00 | ||||||||
| 9mi | Sodbury Slog9mi | 1:38:33 | 10:57 | 42.33 | 1 | 1:38:33 | ||||||||
| 10mi | Sneyd Striders Xmas Pudding Run10mi | 1:15:49 | 7:35 | 65.39 | 3 | 1:20:18 | 1:15:49 | |||||||
| 12mi | Dursley Dozen12mi | 2:05:00 | 10:25 | 45.11 | 1 | 2:05:00 | ||||||||
| 13.1mi | Droitwich Half Marathon13.1mi | 1:34:11 | 7:11 | 69.31 | 12 | 1:50:33 | 1:39:42 | 1:41:54 | 1:43:58 | 1:34:11 | 1:37:46 | |||
| 20mi | Rhayader Round the Lakes 2020mi | 2:42:37 | 8:08 | 62.36 | 5 | 3:01:07 | 2:56:44 | 3:22:29 | 2:42:37 | |||||
| 26.2mi | Shakespeare Marathon26.2mi | 3:29:11 | 7:59 | 64.92 | 4 | 3:51:41 | 3:47:34 | 4:46:00 | 3:29:11 | |||||
| 29mi | The Severn Challenge - Start of ‘7’29mi | 6:34:58 | 13:37 | 37.73 | 1 | 6:34:58 | ||||||||
| 35mi | Draycote Water 3535mi | 5:48:08 | 9:57 | 49.96 | 1 | 5:48:08 | ||||||||
| 45mi | The Hafren Ultra45mi | 11:50:55 | 15:48 | 32.53 | 2 | 12:12:44 | 11:50:55 | |||||||
| 288.4km | Transalpine Run288.4km | 58:58:12 | 19:45 | 25.58 | 1 | 58:58:12 |
2015 |
Date | Result | WAVA |
| The Sunrise to Sunset Challenge (half full ultra) | 27 Dec | 0.00% | |
| BHF Warwick Half Marathon | 22 Mar | 0.00% | |
| Groundhog Marathon | 7 Mar | 0.00% | |
| Tempo Winter Series 10k Race 5 | 15 Feb | 51:45 | 58.85% |
| Tempo Winter Series 10k Race 4 | 25 Jan | 49:12 | 61.90% |
2014 |
Date | Result | WAVA |
| Tempo Winter Series 10k Race 3 | 28 Dec | 50:44 | 60.02% |
| Sneyd Striders Xmas Pudding Run | 14 Dec | 1:15:49 | 65.39% |
| Tempo Winter Series 10k Race 2 | 23 Nov | 49:43 | 60.76% |
| Droitwich Half Marathon | 2 Nov | 1:38:44 | 66.68% |
| Tempo Winter Series 10k Race 1 | 26 Oct | 48:46 | 61.95% |
| Daventry 10 | 12 Oct | 1:16:47 | 64.56% |
| Edgehill Half Marathon | 6 Jul | 1:37:46 | 67.34% |
| Worcester City 10km 1st June | 1 Jun | 44:24 | 68.04% |
2013 |
Date | Result | WAVA |
| Crowle Gunpowder Plot 10k | 12 May | 43:19 | 69.20% |
| Saltash Half Marathon | 5 May | 1:43:51 | 62.86% |
| Shakespeare Marathon | 28 Apr | 3:29:11 | 64.92% |
| Worcester Half Marathon | 14 Apr | 1:39:27 | 65.64% |
| Rhayader Round the Lakes 20 | 16 Mar | 2:42:37 | 62.36% |
| Droitwich Half Marathon | 3 Mar | 1:34:11 | 69.31% |
| Threshold 10k Winter Series race 5 | 17 Feb | 47:34 | 63.01% |
| Not the Roman IX | 20 Jan | 0.00% | |
2012 |
Date | Result | WAVA |
| Threshold 10k Winter Series race 3 | 30 Dec | 48:10 | 62.23% |
| In Flanders Fields Marathon | 9 Sep | 4:46:00 | 47.08% |
| The Hafren Ultra | 1 Jun | 11:50:55 | 32.53% |
| The Severn Challenge - Start of ‘7’ | 31 May | 6:34:58 | 37.73% |
| Stratford Runbreeze Half | 3 Mar | 1:43:58 | 62.28% |
2010 |
Date | Result | WAVA |
| Transalpine Run | 4 Sep | 58:58:12 | 25.58% |
| Rhayader Round The Lakes 20 | 20 Mar | 3:22:29 | 48.83% |
2009 |
Date | Result | WAVA |
| Beacons Ultra | 5 Dec | 12:12:44 | 30.76% |
| Beastly Feast | 29 Nov | 1:01:01 | 52.39% |
| Shakespeare Raceway Autumn 10k | 21 Nov | 45:53 | 63.33% |
| Acorns Triple Run - Malvern Half | 7 Jun | 1:41:54 | 62.01% |
| Crocodile 8 | 24 May | 1:11:59 | 52.28% |
| Shakespeare Marathon | 26 Apr | 3:47:34 | 57.67% |
| Peopleton Scenic 6 | 5 Apr | 47:39 | 58.89% |
| Rhayader Round the Lakes 20 | 21 Mar | 2:56:44 | 55.49% |
2008 |
Date | Result | WAVA |
| Double Iron UK Triathlon | 2 Aug | / / | 0.00% |
| Ironman France | 22 Jun | 0.00% | |
| Bala Middle Distance Tri | 8 Jun | 0.00% | |
| Stratford 220 Triathlon | 11 May | / / | 0.00% |
| Shakespeare Marathon | 27 Apr | 0.00% | |
| Scenic 6 | 30 Mar | 50:03 | 55.66% |
| Draycote Water 35 | 17 Feb | 5:48:08 | 49.96% |
2007 |
Date | Result | WAVA |
| Sodbury Slog | 11 Nov | 1:31:33 | 52.75% |
| Ironman Austria | 8 Jul | 12:48:53 | 90.09% |
| Shakespeare Half Marathon | 29 Apr | 1:39:42 | 62.40% |
| Scenic Six | 1 Apr | 49:55 | 55.40% |
| Gloucester 10 | 7 Jan | 1:20:18 | 58.41% |
| Hereford New Years Day 10K | 1 Jan | 46:25 | 61.67% |
2006 |
Date | Result | WAVA |
| Sodbury Slog | 12 Nov | 1:38:33 | 42.33% |
| Forest of Dean Duatholon | 8 Oct | 0.00% | |
| Wolverhampton Half Marathon | 3 Sep | 2:09:00 | 47.85% |
| Worcester Sprint Triathlon | 6 Aug | / / 1:19:41 | 0.00% |
| Bugatti Beer Race | 2 Aug | 56:45 | 50.06% |
| Wyre Forest Half Marathon | 9 Jul | 1:50:33 | 55.83% |
| Launceston Half-Marathon | 2 Jul | 2:13:06 | 46.37% |
| Bala Middle Distance Triathlon | 4 Jun | / / 5:43:33 | 0.00% |
| Croc 8 | 28 May | 1:51:00 | 33.15% |
| Crowle Gunpowder Plot 10k | 28 May | 45:54 | 61.89% |
| Stratford 220 Triathlon | 14 May | / / 1:19:22 | 0.00% |
| Shakespeare Marathon | 7 May | 3:51:41 | 55.28% |
| Scenic Six | 2 Apr | 53:08 | 51.65% |
| Ironbridge Half Marathon | 26 Mar | 2:09:00 | 47.85% |
| Rhayader Round the Lakes 20 | 18 Mar | 3:18:32 | 48.22% |
| Gloucester 20 | 5 Mar | 3:01:07 | 52.85% |
| Dursley Dozen | 19 Feb | 2:05:00 | 45.11% |
| Roc Fencing Wyre Forest 8 | 12 Feb | 1:11:00 | 51.83% |
| Not the Roman IX | 22 Jan | 57:40 | 59.45% |
| Hereford New Year's Day 10K | 1 Jan | 47:55 | 59.29% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2019 | 94 | 39 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 133 |
| 2018 | 22 | 16 | 0 | 19 | 34 | 36 | 0 | 0 | 38 | 72 | 16 | 50 | 304 |
| 2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 6 | 0 | 12 |
| 2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.1 | 5.1 | 1.1 | 0.2 | 7.5 |
| 2017 | 44 | 15 | 42 | 28 | 5 | 17 | 57 | 91 | 99 | 90 | 114 | 84 | 687 |
| 2017 | 0 | 0 | 0 | 18 | 0 | 27 | 122 | 140 | 0 | 0 | 0 | 0 | 307 |
| 2017 | 0 | 0 | 0 | 0 | 1.4 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 2.4 |
| 2016 | 89 | 14 | 34 | 16 | 19 | 13 | 13 | 9 | 13 | 37 | 48 | 69 | 375 |
| 2016 | 0 | 0 | 0 | 0 | 0 | 11 | 0 | 11 | 7 | 9 | 0 | 0 | 38 |
| 2015 | 101 | 31 | 23 | 120 | 41 | 81 | 87 | 146 | 92 | 59 | 50 | 20 | 852 |
| 2014 | 185 | 116 | 180 | 138 | 193 | 172 | 170 | 138 | 55 | 143 | 107 | 62 | 1659 |
| 2014 | 1.2 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.9 |
| 2013 | 205 | 139 | 149 | 118 | 91 | 30 | 105 | 11 | 0 | 8 | 101 | 108 | 1065 |
| 2013 | 26 | 30 | 8 | 28 | 184 | 373 | 428 | 240 | 108 | 0 | 0 | 0 | 1424 |
| 2013 | 1 | 0 | 0 | 2 | 6.3 | 7.1 | 10.3 | 2.2 | 2.4 | 0 | 5.4 | 4.8 | 41.5 |
| 2012 | 202 | 186 | 109 | 143 | 157 | 109 | 120 | 80 | 63 | 83 | 145 | 172 | 1568 |
| 2012 | 0 | 0 | 0 | 0 | 42 | 15 | 26 | 33 | 74 | 20 | 0 | 0 | 210 |
| 2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 1 |
| 2011 | 61 | 32 | 57 | 87 | 61 | 73 | 94 | 65 | 37 | 142 | 119 | 157 | 984 |
| 2011 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
| 2010 | 81 | 119 | 67 | 47 | 66 | 57 | 181 | 156 | 193 | 14 | 44 | 10 | 1035 |
| 2010 | 98 | 55 | 69 | 85 | 62 | 52 | 0 | 0 | 0 | 0 | 0 | 20 | 441 |
| 2010 | 0.9 | 1.5 | 3.1 | 2.3 | 2 | 2.2 | 4.4 | 0 | 0 | 0 | 0 | 0 | 16.3 |
| 2009 | 66 | 96 | 116 | 62 | 100 | 61 | 40 | 63 | 84 | 80 | 95 | 74 | 938 |
| 2009 | 373 | 347 | 501 | 473 | 744 | 290 | 173 | 144 | 111 | 18 | 69 | 0 | 3242 |
| 2009 | 19.7 | 20.4 | 19.9 | 10.6 | 15.2 | 9.2 | 7.8 | 6 | 0.5 | 0 | 1 | 0.8 | 111 |
| 2008 | 144 | 101 | 54 | 64 | 72 | 53 | 43 | 7 | 70 | 60 | 100 | 56 | 824 |
| 2008 | 247 | 313 | 485 | 419 | 353 | 312 | 338 | 369 | 183 | 154 | 301 | 152 | 3625 |
| 2008 | 13.9 | 10.2 | 10.5 | 12.9 | 16.5 | 8.6 | 4.6 | 11.1 | 4.2 | 4.7 | 8.6 | 10.2 | 115.9 |
| 2007 | 90 | 64 | 61 | 107 | 91 | 50 | 40 | 53 | 60 | 85 | 101 | 103 | 906 |
| 2007 | 290 | 304 | 566 | 413 | 400 | 227 | 125 | 48 | 66 | 188 | 273 | 226 | 3126 |
| 2007 | 15.2 | 7.2 | 11.9 | 11.2 | 11 | 12.4 | 4.7 | 6 | 1.4 | 1.4 | 5 | 5.7 | 93.2 |
| 2006 | 14 | 25 | 83 | 31 | 64 | 36 | 63 | 31 | 38 | 44 | 41 | 85 | 554 |
| 2006 | 35 | 0 | 212 | 438 | 292 | 287 | 161 | 184 | 204 | 328 | 191 | 301 | 2633 |
| 2006 | 0 | 0 | 10.1 | 11.2 | 6.2 | 13.8 | 11.1 | 10.4 | 8.8 | 9.1 | 12.6 | 11.4 | 104.8 |
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Tue 22nd Jan
Jan 22
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Wed 23rd Jan
Jan 23
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Thu 24th Jan
Jan 24
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Fri 25th Jan
Jan 25
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Sat 26th Jan
Jan 26
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Sun 27th Jan
Jan 27
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Mon 28th Jan
Jan 28
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0mi,
2:05 Cross-Training - Zuu
Split Summary
=== 1) 0m - 2:05(/m) 131/144bpm 20cal  Add a comment
3.4mi,
36:29Running - Treadmill
Split Summary
=== 1) 0m - 36:29(/m) 145/151bpm 434cal Add a comment |
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10.6mi,
1:58:38 Running - General
Split Summary
=== 1) 1m - 11:28(11:28/m) 139/146bpm 130cal 5.23/6.83mph 2) 1m - 11:33(11:33/m) 141/145bpm 127cal 5.2/6.29mph 3) 1m - 11:12(11:12/m) 142/145bpm 125cal 5.36/7mph 4) 1m - 12:11(12:11/m) 144/153bpm 136cal 4.93/6.53mph 5) 1m - 11:05(11:05/m) 144/153bpm 114cal 5.42/6.65mph 6) 1m - 10:45(10:45/m) 143/147bpm 109cal 5.59/7.56mph 7) 1m - 11:01(11:01/m) 144/154bpm 109cal 5.44/6.57mph 8) 1m - 11:18(11:18/m) 145/151bpm 112cal 5.31/6.62mph 9) 1m - 10:49(10:49/m) 146/150bpm 101cal 5.55/6.97mph 10) 1m - 10:46(10:46/m) 146/152bpm 95cal 5.57/6.76mph 11) 0.6m - 6:31(10:54/m) 148/151bpm 67cal 5.51/6.55mph Add a comment |
0mi,
22:31 Cross-Training - Zuu
Split Summary
=== 1) 0m - 22:31(/m) 126/142bpm 210cal Add a comment
3.6mi,
48:43Running - Cross Country
Split Summary
=== 1) 1m - 12:08(12:08/m) 138/148bpm 136cal 4.95/6.34mph 2) 1m - 14:57(14:57/m) 135/143bpm 153cal 4.01/6.47mph 3) 1m - 12:28(12:28/m) 140/147bpm 134cal 4.81/5.97mph 4) 0.61m - 9:10(15:08/m) 132/149bpm 74cal 3.97/7.2mph Add a comment |
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4mi,
52:30 Running - Cross Country
Split Summary
=== 1) 1m - 12:48(12:48/m) 134/145bpm 136cal 4.69/7.55mph 2) 1m - 12:05(12:05/m) 142/151bpm 139cal 4.97/6.88mph 3) 1m - 14:44(14:44/m) 141/151bpm 154cal 4.07/6.96mph 4) 0.97m - 12:53(13:18/m) 144/152bpm 142cal 4.51/6.41mph Add a comment |
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Tue 29th Jan
Jan 29
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Wed 30th Jan
Jan 30
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Thu 31st Jan
Jan 31
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Fri 1st Feb
Feb 1
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Sat 2nd Feb
Feb 2
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Sun 3rd Feb
Feb 3
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Mon 4th Feb
Feb 4
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3.4mi,
36:33 Running - Treadmill Add a comment |
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12.5mi,
2:17:25 Running - General
Split Summary
=== 1) 1m - 11:10(11:10/m) 140/148bpm 129cal 5.37/8.14mph 2) 1m - 11:12(11:12/m) 142/145bpm 127cal 5.36/8.2mph 3) 1m - 11:16(11:16/m) 139/145bpm 114cal 5.33/6.76mph 4) 1m - 11:51(11:51/m) 145/158bpm 131cal 5.07/6.53mph 5) 1m - 10:49(10:49/m) 144/154bpm 110cal 5.55/6.93mph 6) 1m - 10:27(10:27/m) 144/147bpm 104cal 5.74/7.05mph 7) 1m - 10:51(10:51/m) 144/156bpm 104cal 5.53/6.93mph 8) 1m - 11:10(11:09/m) 145/152bpm 107cal 5.38/6.72mph 9) 1m - 11:01(11:01/m) 146/154bpm 103cal 5.44/6.91mph 10) 1m - 10:54(10:54/m) 145/151bpm 95cal 5.5/6.74mph 11) 1m - 11:14(11:14/m) 146/157bpm 97cal 5.34/6.95mph 12) 1m - 10:41(10:41/m) 146/148bpm 91cal 5.62/6.84mph 13) 0.45m - 4:50(10:49/m) 146/147bpm 40cal 5.54/6.08mph Add a comment |
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6.3mi,
1:15:01 Running - Cross Country
Split Summary
=== 1) 1m - 12:02(12:02/m) 138/151bpm 137cal 4.99/6.54mph 2) 1m - 12:58(12:58/m) 144/156bpm 153cal 4.63/6.56mph 3) 1m - 12:19(12:19/m) 147/153bpm 146cal 4.87/7.13mph 4) 1m - 11:44(11:44/m) 149/158bpm 141cal 5.11/6.61mph 5) 1m - 11:02(11:02/m) 149/154bpm 130cal 5.44/6.99mph 6) 1m - 11:37(11:37/m) 147/160bpm 122cal 5.17/7.4mph 7) 0.32m - 3:20(10:22/m) 149/151bpm 39cal 5.79/7.79mph Add a comment |
3.7mi,
44:15 Running - Cross Country
Split Summary
=== 1) 1m - 11:28(11:28/m) 138/149bpm 131cal 5.23/6.69mph 2) 1m - 13:34(13:34/m) 137/145bpm 141cal 4.42/7.39mph 3) 1m - 11:43(11:43/m) 140/145bpm 123cal 5.12/7.36mph 4) 0.69m - 7:30(10:57/m) 144/149bpm 84cal 5.48/7.59mph Add a comment |
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Tue 5th Feb
Feb 5
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Wed 6th Feb
Feb 6
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Thu 7th Feb
Feb 7
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Fri 8th Feb
Feb 8
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Sat 9th Feb
Feb 9
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Sun 10th Feb
Feb 10
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Mon 11th Feb
Feb 11
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9.1mi,
1:38:36 Running - General Add a comment |
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3.8mi,
52:50 Running - Cross Country
Split Summary
=== 1) 1m - 11:06(11:06/m) 136/146bpm 128cal 5.41/7.71mph 2) 1m - 12:31(12:31/m) 141/151bpm 146cal 4.79/6.56mph 3) 1m - 18:51(18:51/m) 135/150bpm 179cal 3.18/6.31mph 4) 0.78m - 10:22(13:22/m) 142/152bpm 115cal 4.49/7.24mph Add a comment |
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Tue 12th Feb
Feb 12
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Wed 13th Feb
Feb 13
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Thu 14th Feb
Feb 14
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Fri 15th Feb
Feb 15
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Sat 16th Feb
Feb 16
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Sun 17th Feb
Feb 17
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Mon 18th Feb
Feb 18
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2.9mi,
34:34 Running - Cross Country
Split Summary
=== 1) 1m - 12:50(12:50/m) 127cal 4.68/7.11mph 2) 1m - 12:01(12:01/m) 137cal 4.99/7.18mph 3) 0.85m - 9:43(11:28/m) 118cal 5.23/7.4mph Add a comment |
3.6mi,
44:20 Running - General
Split Summary
=== 1) 1m - 13:28(13:28/m) 135/156bpm 147cal 4.45/5.94mph 2) 1m - 12:20(12:20/m) 149/155bpm 153cal 4.86/6.5mph 3) 1m - 11:30(11:30/m) 147/153bpm 137cal 5.22/7.99mph 4) 0.62m - 7:02(11:17/m) 148/151bpm 85cal 5.32/6.82mph Add a comment |
3mi,
1:07:20 Cross-Training - Walking
Split Summary
=== 1) 1m - 25:15(25:15/m) 112cal 2.38/140.17mph 2) 1m - 27:18(27:18/m) 100cal 2.2/4.88mph 3) 1m - 14:44(14:44/m) 93cal 4.07/33.92mph 4) 0.03m - 3(1:38/m) 36.6/34.19mph Add a comment |
9.4mi,
1:41:37 Running - General
Split Summary
=== 1) 1m - 10:59(10:59/m) 139/148bpm 126cal 5.46/10.48mph 2) 1m - 11:02(11:02/m) 143/146bpm 131cal 5.44/6.22mph 3) 1m - 11:09(11:09/m) 144/146bpm 129cal 5.38/7.1mph 4) 1m - 11:45(11:45/m) 149/164bpm 141cal 5.1/6.81mph 5) 1m - 10:29(10:29/m) 150/161bpm 127cal 5.73/6.82mph 6) 1m - 10:25(10:25/m) 149/153bpm 120cal 5.76/7.19mph 7) 1m - 10:36(10:36/m) 148/157bpm 117cal 5.66/6.89mph 8) 1m - 10:41(10:41/m) 149/158bpm 114cal 5.62/7.1mph 9) 1m - 10:28(10:28/m) 148/154bpm 107cal 5.73/6.76mph 10) 0.38m - 4:03(10:40/m) 151/153bpm 45cal 5.63/7.04mph Add a comment |
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