tonytherunner

Last on at 5pm, 8th Nov 2024

M55

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Add a title here	Jan 2013

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Recent Training
8th Nov	Warm Down	2.3mi	20:00
8th Nov	Intervals	2.1mi	15:00
7th Nov	Gym	0mi
7th Nov	Treadmill	2.1mi	18:00
6th Nov	Core	0mi

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2015	2016	PB	WB
800m	2			2:31 73.05				2:26 79.67		2:26 4:54/mi	79.67
1.5km	3				4:49 80.05					4:49 5:10/mi	80.05
1mi	4	5:21 76.07		5:22 76.40				5:19 80.74		5:19 5:19/mi	80.74
3km	2			11:11 73.29	10:30 78.65					10:30 5:38/mi	78.65
4km	3	14:04 77.30				15:10 74.47				14:04 5:40/mi	77.30
5km	8	18:48 73.61		19:43 70.72			18:06 78.83	18:18 79.83	18:22 80.18	18:06 5:50/mi	80.18
7.3km	1			34:36 59.82						34:36 7:38/mi	59.82
5mi	12	32:00 69.72	30:18 74.79	30:39 74.52	30:09 76.37	32:05 72.35	29:59 77.41	30:24 78.26		29:59 6:00/mi	78.26
10km	15	38:46 72.36	39:30 71.59	37:49 75.38	37:44 76.16		38:03 76.78			37:44 6:04/mi	76.78
10mi	5	1:05:59 70.19	1:07:09 69.54	1:03:10 74.53		1:02:40 76.39				1:02:40 6:16/mi	76.39
13.1mi	2		1:29:50 68.17	1:27:30 70.57						1:27:30 6:41/mi	70.57
15mi	3			1:51:00 64.26	1:48:20 66.39					1:48:20 7:13/mi	66.39
20mi	2			3:14:50 49.83	2:25:11 67.44					2:25:11 7:16/mi	67.44
26.2mi	2					3:14:00 67.86				3:14:00 7:24/mi	67.86

2016		Result	WAVA	Distance
21 Jun	Olympic Park 5K (East End Road Runners) SB	18:22	80.18	5km
2015		Result	WAVA	Distance
13 Sep	800 metres EVAC final PB	2:26	79.67	800m
31 Aug	Barking Park 5K SB	18:18	79.83	5km
1 Jul	Dagenham 88 Runners 5 Mile SB	30:24	78.26	5mi
20 Jun	Raphael parkrun	18:26	79.25	5km
16 Jun	ETON MANOR AC OPEN 5km RACE	18:36	78.54	5km
14 Jun	City of London Mile PB	5:19	80.74	1mi
2013		Result	WAVA	Distance
13 Oct	Givaudan Ashford 10K SB	38:03	76.78	10km
21 Jun	Orion Harriers John Clarke Memorial Fell Race			3.1mi
12 May	Halstead & Essex Marathon			26.2mi
7 Apr	Skyline 120 Braintree 5 PB	29:59	77.41	5mi
1 Jan	Southend parkrun PB	18:06	78.83	5km
2012		Result	WAVA	Distance
28 Oct	Great South Run PB	1:02:40	76.39	10mi
23 Sep	Pleshey Half Marathon			13.1mi
2 Sep	Essex Way relay - stage 3	1:05:00	69.77	9.5mi
4 Aug	Orion Harriers Forest Five race 3	32:30	71.42	5mi
18 Jul	Newman Hilly 5 SB	32:05	72.35	5mi
23 Jun	Bluewater 4k Time Trial (sherunsheruns) SB	15:10	74.47	4km
22 Apr	London Marathon PB	3:14:00	67.86	26.2mi
2011		Result	WAVA	Distance
6 Nov	Billericay 10K PB	37:44	76.16	10km
16 Oct	Wix 5 SB	30:09	76.37	5mi
25 Sep	Valentines Park 5K Charity Run			5km
3 Aug	eastern vets match 4 southend ac PB	10:30	78.65	3km
17 Jul	TGT Brentwood 10k	39:25	72.91	10km
29 Jun	eastern vets match 3 chelmsford PB	4:49	80.05	1.5km
30 May	Vitality London 10,000	40:06	71.09	10km
13 Mar	The Grizzly			20mi
6 Mar	Essex 20M PB	2:25:11	67.44	20mi
23 Jan	Benfleet 15 PB	1:48:20	66.39	15mi
2010		Result	WAVA	Distance
28 Nov	South Essex Cross Country League 1	28:54	79.04	5mi
21 Nov	Chelmsford 10k SB	37:49	75.38	10km
7 Nov	Billericay 10km	37:57	75.12	10km
24 Oct	Great South Run SB	1:03:10	74.53	10mi
9 Oct	Essex XC League Race1 PB	34:36	59.82	7.3km
26 Sep	Saffron Walden 10k	39:01	73.06	10km
19 Sep	Ingatestone 5 SB	30:39	74.52	5mi
20 Aug	Dartford Harriers Open Meeting 10,000m			10000m
1 Aug	newham 10k charity fun run	39:20	72.47	10km
21 Jul	Skylarks 3k SB	11:11	73.29	3km
7 Jul	evac vets league PB	4:54	78.08	1500m
4 Jul	Bewl 15	1:53:50	63.18	15mi
13 Jun	Stortford 10K	39:40	71.87	10km
11 Jun	Springfield Striders Friday 5	30:40	74.48	5mi
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds 100m	12	87.87	100m
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds 800m SB	2:31	73.05	800m
5 Jun	Fetch Everyone West Essex/East London Hard Bstrds Mile SB	5:22	76.40	1mi
31 May	Hatfield Broad Oak 10K	38:37	73.23	10km
5 May	vets league	4:58	76.44	1500m
18 Apr	Darent Valley 10K	39:01	72.48	10km
2 Apr	The Folkestone 10	1:06:02	70.72	10mi
28 Mar	Braintree 5	30:58	73.18	5mi
14 Mar	Lydd Half-Marathon PB	1:27:30	70.57	13.1mi
7 Mar	The Grizzly SB	3:14:50	49.83	20mi
27 Feb	English National Cross Country Championships (Senior Men)	53:50	63.68	12km
21 Feb	Crown to Crown 5k SB	19:43	70.72	5km
7 Feb	Cold Christmas to Good Easter Marathon	4:16:00	50.57	26.2mi
24 Jan	Benfleet 15 SB	1:51:00	64.26	15mi
2009		Result	WAVA	Distance
8 Nov	Hylands Hobble			12mi
1 Nov	Billericay 10k SB	39:30	71.59	10km
25 Oct	Great South Run SB	1:07:09	69.54	10mi
18 Oct	Wix 5 SB	30:18	74.79	5mi
18 Mar	Thurrock Harriers 5km Track Race PB	18:08	76.31	5000m
8 Feb	Great Bentley Half Marathon SB	1:29:50	68.17	13.1mi
2008		Result	WAVA	Distance
19 Nov	Thurrock Harriers 1 Mile Track Race	5:21	76.07	1mi
2 Nov	Billericay Striders 10k SB	38:46	72.36	10km
15 Oct	Thurrock Harriers 1 Mile Track Race SB	5:21	76.07	1mi
12 Oct	Tiptree 10 SB	1:05:59	70.19	10mi
5 Oct	Manuden 10K	40:24	69.44	10km
1 Oct	castle point 5k SB	18:48	73.61	5km
28 Sep	Guardian Copped Hall 5 mile run, Epping	33:30	67.12	5mi
15 Jun	Bluewater 10k	40:14	69.72	10km
1 Jun	Essex PB 5 SB	32:00	69.72	5mi
29 Mar	Bluewater 4k Time Trial (sherunsheruns) PB	14:04	77.30	4km
16 Feb	Bluewater 4k Time Trial (sherunsheruns)	15:40	69.40	4km

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	4	0	6	4	6	4	8	4	10	4	4	0	54
2024	0.4	0.9	1.4	0.9	1.8	0.6	0.4	1.9	0.6	0.4	0.4	0	9.6
2024	87	89	90	87	86	88	89	88	83	90	25	0	903
2024	22	22	13	21	23	20	45	23	30	24	0	0	242
2023	0	0	34	2	0	3	10	7	12	10	5	4	86
2023	0	0	0.3	0.6	0.7	1	1.4	0.3	1	1.3	1.1	0.5	7.9
2023	23	35	25	26	37	33	38	46	53	68	68	78	531
2023	59	62	40	70	51	58	63	51	43	23	21	31	570
2022	129	90	129	112	114	114	116	102	90	91	48	29	1163
2022	7	5	0	0	0	0	0	0	16	30	31	47	135
2021	134	116	129	130	132	115	97	120	90	103	115	111	1393
2021	0	12	12	18	6	0	7	0	24	8	0	7	94
2020	127	118	138	131	132	117	136	126	128	126	123	118	1520
2020	0	0	6	8	18	50	85	54	43	6	27	6	303
2019	143	96	114	137	118	133	121	126	134	127	118	129	1496
2018	125	123	130	155	129	115	130	141	130	129	111	123	1539
2017	130	117	134	132	127	121	123	156	148	143	125	118	1575
2017	0	0	0	0	0	0	10	0	0	0	0	0	10
2016	0	0.5	0	0	0	0	0	0	0.1	0	0	0	0.6
2016	126	120	139	122	127	116	133	131	119	127	132	114	1505
2015	0	0	0	0	0	0	0	0	0.3	0.3	0	0	0.6
2015	113	105	161	143	141	118	126	135	115	134	141	113	1544
2015	4	0	0	0	0	0	0	0	0	0	0	0	4
2014	0	0	0	0	0	0	0	0.4	0	0.2	0	0	0.5
2014	138	154	176	141	146	145	148	170	143	139	151	78	1729
2014	15	0	0	0	6	0	5	0	0	0	0	0	26
2013	149	113	158	154	123	133	124	128	125	130	140	152	1630
2013	0	0	0	0	3	0	5	0	10	0	0	0	18
2012	153	163	176	167	132	138	156	144	143	128	124	130	1754
2012	0	0	0	0	0	0	0	10	0	0	0	0	10
2011	196	194	177	113	114	118	130	144	110	150	131	140	1717
2011	0	0	10	20	22	20	10	0	5	0	4	0	91
2010	152	128	137	138	130	117	138	147	143	158	147	145	1681

Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19
0mi, Cross - Core Sit ups press ups step ups 25 min core Add a comment 3mi, 23:00 Run - Recovery Run On treadmill gym Add a comment	11.2mi, 56:00 Bike - Mountain Biking Add a comment	2.1mi, 18:00 Run - Warm Down Warm up warm down plus rec Add a comment 2.4mi, 15:30 Run - Intervals 2 min on 1 min off with Gemma lubbards farm trails Add a comment	0mi, Cross - Gym 25 min core Add a comment 3mi, 25:00 Cross - Elliptical Add a comment	8.1mi, 1:08:00 Run - Long Run Long run with gem felt so hard stopped early Add a comment	4mi, 1:00:00 Walk - Speed Walking Add a comment	3.1mi, 21:50 Run - Race Thetford park run really wet raining Add a comment 1mi, 9:00 Run - Warm Up Add a comment
Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26
-	4mi, 36:00 Run - Easy Felt so hard and sore around Center Parcs Add a comment	3.5mi, 15:00 Run - Intervals With gem 90 sec on 1 min off x 10 Add a comment	0mi, Cross - Gym Lunges bar squats press-up etc 25 min Add a comment 2.6mi, Cross - Elliptical X train level 6 Add a comment	8.4mi, 1:10:00 Run - Long Run Long run on fron felt it near the end but got it done with Gemma Add a comment	-	0mi, Cross - Gym 25 min core lunges on bench 5 kg deadlifts 25 kg sit ups Add a comment 3mi, 26:00 Run - Easy Flu felt shit but nice run Add a comment
Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2
-	3.4mi, 28:13 Run - Hill Work Feel shit run up hill opp 3 times and round so hard Add a comment	5.9mi, 50:00 Run - Treadmill Spread up 0.5 every 1 k Add a comment	5mi, 40:00 Run - General Ran with Gemma around wickford from St Luke’s felt good Add a comment	2.5mi, 20:00 Cross - Elliptical Plus core at gym Add a comment	4mi, 1:00:00 Walk - General Add a comment	0.4mi, 18:00 Swim - Pool Add a comment
Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9
0.5mi, 5:00 Run - Warm Down Add a comment 6.2mi, 46:10 Run - Race Billericay 10 k took easy first 3 k could of gone quicker Add a comment	2.5mi, 22:00 Run - Easy Add a comment	9mi, 1:20:00 Run - Long Run Long run with Gemma from wickford to BAs and back getting dark knee had a twinch but nearly at the end Add a comment	0mi, Cross - Core 25 mins core press ups sit ups lunges Add a comment 3.1mi, 25:00 Cross - Elliptical Add a comment	0mi, Cross - Gym 25 min 3 kg sit ups spring sides press ups squats 20 kg felt ok Add a comment 2.1mi, 18:00 Run - Treadmill Knee a bit sore ran how I felt Add a comment	2.3mi, 20:00 Run - Warm Down Warm up warm down plus rec Add a comment 2.1mi, 15:00 Run - Intervals 5 x 3 min 2 min rec with gem lubbards farm Add a comment	-

tonytherunner

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