Psimon

M55

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About Me
Malmos Manifesto 1. Run twice a day, as many days as you can. Hopefully five, six or seven days a week. 2. Run more. How much? I dunno. You figure it out, but find out for yourself. 3. Run it faster. 4. Love running and LOVE racing. 5. Stay focused. 6. Set goals and don't be afraid to fail. 7. Listen to your body and don't be afraid to rest. 8. Compete WITH your comrades in sweat - never AGAINST them. 9. Smile a lot.Goals for 2014Get as close to 2:40 as possible for MarathonDuck under 75 minutes for HM Get some County bling55 minute 10 mileTwitter @RunSi oldboyrunning.blogspot.co.uk Show More...

About Me

Malmos Manifesto 1. Run twice a day, as many days as you can. Hopefully five, six or seven days a week. 2. Run more. How much? I dunno. You figure it out, but find out for yourself. 3. Run it faster. 4. Love running and LOVE racing. 5. Stay focused. 6. Set goals and don't be afraid to fail. 7. Listen to your body and don't be afraid to rest. 8. Compete WITH your comrades in sweat - never AGAINST them. 9. Smile a lot.Goals for 2014Get as close to 2:40 as possible for MarathonDuck under 75 minutes for HM Get some County bling55 minute 10 mileTwitter @RunSi

oldboyrunning.blogspot.co.uk

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Recent Blogs
VLM 2011 - breaking the barrier	Apr 2011
Down Tow Up Flow	Jul 2010
The Edinburgh Sojourn	May 2010
Mini-Me comes good	Sep 2009
The Achilles Saga continues	Sep 2009

My parkrun
No parkrun selected

Recent Training
17th Apr	General	0mi	41:06
14th Apr	General	56.4mi	3:41:22
11th Apr	General	0mi	44:39
10th Apr	General	0mi	41:39
9th Apr	General	0mi	44:45

12 Month Benchmarks	Run	Bike
Mile	6:58	2:36
5k	23:50	9:51
5mi	39:21	16:50
10k	49:53	21:40
10mi	1:26:28	36:06
Half	1:57:00	47:47

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Buddies (34)

Followers (6)

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Best Times
Best WAVA

Dist	Races	2004	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	PB	WB
3000m	2								9:52 85.67					9:52 5:18/mi	85.67
3mi	5	24:08 54.06					16:35 82.95		16:37 84.09	16:31 85.28			18:05 79.79	16:31 5:30/mi	85.28
5km	19				17:45 79.15	18:31 76.46	16:55 84.34	17:16 83.28	16:57 85.51	17:28 83.64	17:16 85.04	18:00 82.47	18:19 81.71	16:55 5:27/mi	85.51
3.7mi	1									20:38 83.19				20:38 5:38/mi	83.19
6km	2					22:00 77.65	21:36 79.72							21:36 5:48/mi	79.72
7.5km	1				32:43 65.03									32:43 7:01/mi	65.03
5mi	5	31:10 70.48					27:59 82.29		27:40 84.59		29:25 81.55			27:40 5:32/mi	84.59
8.5km	1								37:06 66.73					37:06 7:01/mi	66.73
10km	7						35:47 80.98		36:40 80.35	34:24 86.37	35:35 84.20	37:59 79.56		34:24 5:32/mi	86.37
10mi	4							59:28 81.19	57:05 85.30		57:32 85.36			57:05 5:43/mi	85.36
13.1mi	18		1:29:16 68.04		1:18:21 78.81	1:19:21 78.47	1:17:24 81.12	1:14:48 84.65	1:17:36 82.30	1:16:44 83.95	1:14:59 86.66	1:16:33 85.62		1:14:48 5:43/mi	86.66
20mi	6						2:01:48 81.05	2:01:37 81.87	2:04:48 80.47	2:00:03 84.37	2:02:04 83.71	2:02:18 84.27		2:00:03 6:00/mi	84.37
26.2mi	15			3:02:58 70.18	2:47:20 78.02	2:46:00 79.30	2:43:53 80.33	2:47:29 79.27	2:42:09 82.58	2:38:42 85.85	2:42:46 84.43	2:39:17 86.28		2:38:42 6:03/mi	86.28

2017		Result	WAVA	Distance
24 Jul	Standard Chartered Great City Race SB	18:19	81.71	5km
20 May	BMAF Road Relays SB	18:05	79.79	3mi
2016		Result	WAVA	Distance
14 Jul	Standard Chartered Great City Race SB	18:00	82.47	5km
10 Jul	Felsted 10k (Essex Championship) SB	37:59	79.56	10km
24 Apr	London Marathon SB	2:39:17	86.28	26.2mi
3 Apr	Paddock Wood Half Marathon SB	1:16:33	85.62	13.1mi
13 Mar	Bath Half	1:16:49	85.33	13.1mi
6 Mar	Essex 20 SB	2:02:18	84.27	20mi
2015		Result	WAVA	Distance
18 Oct	Wix 5 SB	29:25	81.55	5mi
13 Sep	Pleshey Half Marathon	1:17:37	84.45	13.1mi
6 Sep	Wissey Half Marathon	1:17:43	84.34	13.1mi
9 Jul	Standard Chartered Great City Race	17:19	85.04	5km
28 Jun	Horndon-on-the-Hill 10K Road Race	36:20	82.47	10km
25 May	Vitality London 10,000 SB	35:35	84.20	10km
10 May	Halstead & Essex Marathon	2:57:38	77.37	26.2mi
26 Apr	London Marathon SB	2:42:46	84.43	26.2mi
11 Apr	Crissy Field parkrun SB	17:16	84.61	5km
28 Mar	Essex County Road Relays	17:22	84.12	5km
22 Mar	Brentwood Half Marathon SB	1:14:59	86.66	13.1mi
15 Mar	Essex 20 SB	2:02:04	83.71	20mi
8 Mar	Sidcup 10 SB	57:32	85.35	10mi
28 Feb	Brentwood parkrun	20:03	72.86	5km
2014		Result	WAVA	Distance
10 Jul	Standard Chartered Great City Race SB	17:28	83.64	5km
6 Jul	TGT Brentwood 10k	36:21	81.73	10km
25 May	Edinburgh Marathon PB	2:38:42	85.85	26.2mi
17 May	BMAF National Masters Open Road Relays PB	16:31	85.28	3mi
11 May	Halstead & Essex Marathon	2:48:39	80.79	26.2mi
4 May	Grand East Anglia Run PB	34:24	86.37	10km
13 Apr	London Marathon	2:46:38	81.05	26.2mi
23 Mar	Brentwood Half Marathon SB	1:16:44	83.95	13.1mi
22 Mar	Essex Road Relays PB	20:38	83.19	3.66mi
9 Mar	Essex 20 (Incorporating Essex champs) PB	2:00:03	84.37	20mi
2013		Result	WAVA	Distance
10 Nov	Stebbing 10 PB	57:05	85.30	10mi
26 Oct	Valentines Parkrun	17:18	83.78	5km
6 Oct	MBNA Chester Marathon	2:59:31	75.24	26.2mi
29 Sep	Ealing Half Marathon	1:29:10	72.24	13.1mi
12 Sep	City v Wharf 5k	16:57	85.51	5km
3 Aug	BAL Div4 3000m	9:53	85.52	3000m
28 Jul	Harlow 10	58:33	83.16	10mi
21 Jul	Olympic Park Anniversary Run	29:09	80.94	5mi
14 Jul	Felsted 10k SB	36:40	80.35	10km
11 Jul	Standard Chartered Great City Race	16:57	85.51	5km
2 Jul	Woodford Green Open 3000m PB	9:52	85.67	3000m
16 Jun	SAL Havering SB	16:57	85.51	5km
18 May	Masters relays sutton park SB	16:37	84.09	3mi
21 Apr	London Marathon SB	2:42:09	82.58	26.2mi
7 Apr	Skyline 120 Braintree 5 PB	27:40	84.59	5mi
24 Mar	Brentwood Half Marathon	1:18:07	81.75	13.1mi
3 Mar	Essex 20 (Incorporating Essex champs) SB	2:04:48	80.47	20mi
10 Feb	Great Bentley Half Marathon SB	1:17:36	82.30	13.1mi
12 Jan	Essex Cross Country League - Chingford PB	37:06	66.73	8.5km
5 Jan	Essex Cross Country Championships - Mens	58:01	61.45	7.5mi
2012		Result	WAVA	Distance
29 Sep	Essex XC Relays	19:40	73.12	5km
15 Sep	Jack and Jill 5K	17:23	82.72	5km
12 Jul	Standard Chartered Great City Race SB	17:16	83.28	5km
20 May	Great Baddow 10 SB	59:28	81.19	10mi
29 Apr	Greater Manchester Marathon	3:14:06	68.99	26.2mi
22 Apr	London Marathon SB	2:47:29	79.27	26.2mi
25 Mar	Brentwood Half Marathon PB	1:14:48	84.65	13.1mi
17 Mar	Essex County Road Relay Championships	19:51	86.07	3.7mi
4 Mar	Essex 20 (Incorporating Essex champs) SB	2:01:37	81.87	20mi
14 Jan	Essex Cross Country		0.00	8km
7 Jan	Essex Cross Country Championship	45:22	77.45	12km
2011		Result	WAVA	Distance
25 Sep	SEAA 6/4 Stage Relays (Men) PB	21:36	79.72	6km
7 Aug	Little Havens Basildon 5k Run	17:41	80.69	5km
24 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:19:31	79.63	13.1mi
17 Jul	TGT Brentwood 10k SB	35:47	80.98	10km
14 Jul	Standard Chartered Great City Race PB	16:55	84.34	5km
9 Jul	Southern Division League 2 Croydon	17:15	82.71	5km
21 May	BMAF National Masters Open Road Relays SB	16:35	82.95	3mi
8 May	Halstead & Essex Marathon	2:51:32	77.40	26.2mi
17 Apr	London Marathon SB	2:43:53	80.33	26.2mi
27 Mar	Skyline 120 Braintree 5 SB	27:59	82.29	5mi
19 Mar	Essex County Road Relay Championships	20:17	78.93	3.5mi
13 Mar	Lydd Half-Marathon SB	1:17:24	81.12	13.1mi
6 Mar	Essex 20M SB	2:01:48	81.05	20mi
27 Feb	Roding Valley Half Marathon	1:18:05	80.41	13.1mi
2010		Result	WAVA	Distance
26 Sep	SEAA 6 Stage Relays (Men) SB	22:00	77.65	6km
5 Sep	Kent Coastal Half-Marathon	1:23:10	75.49	13.1mi
25 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:24:37	74.20	13.1mi
15 Jul	Standard Chartered Great City Race SB	18:31	76.46	5km
23 May	Edinburgh Marathon SB	2:46:00	79.30	26.2mi
11 Apr	Paddock Wood Half Marathon SB	1:19:21	78.47	13.1mi
21 Mar	Essex Road Relay Championship	20:59	75.71	3.5mi
2009		Result	WAVA	Distance
14 Nov	Essex X-Country Senior men -Hylands Park PB	32:43	65.03	7.5km
16 Jul	Standard Chartered Great City Race SB	17:45	79.15	5km
26 Apr	London Marathon SB	2:47:20	78.02	26.2mi
1 Mar	Roding Valley Half Marathon SB	1:18:21	78.81	13.1mi
2008		Result	WAVA	Distance
13 Apr	London Marathon SB	3:02:58	70.18	26.2mi
2007		Result	WAVA	Distance
25 Mar	Brentwood Half Marathon SB	1:29:16	68.04	13.1mi
2004		Result	WAVA	Distance
19 Sep	Ingatestone 5 SB	31:10	70.48	5mi
8 Jul	JP Morgan Corporate Challenge SB	24:08	54.06	3mi

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	0	0	8	3	0	0	0	0	0	0	0	0	11
2024	151	35	2	2	0	0	0	0	0	0	0	0	189
2024	135	27	0	56	0	0	0	0	0	0	0	0	218
2023	0	3	0	4	0	0	0	5	0	14	0	0	27
2023	15	22	21	34	25	2	9	2	15	25	20	51	242
2023	0	0	11	23	0	64	0	0	0	11	0	0	109
2022	7	21	1	3	1	40	10	0	0	0	0	0	84
2022	18	12	4	13	18	0	0	0	0	35	50	7	158
2022	43	17	13	13	13	65	53	25	0	0	24	0	266
2021	9	6	0	3	0	0	12	0	8	0	0	0	38
2021	43	18	27	5	6	0	3	4	4	14	0	0	125
2021	0	100	452	496	560	486	492	606	886	13	0	0	4091
2020	0	0	11	47	15	3	0	3	14	0	9	7	109
2020	54	0	6	65	46	84	85	99	28	43	19	16	545
2019	27	0	11	24	17	4	13	0	5	35	0	7	141
2018	271	131	41	127	138	102	60	171	64	105	4	8	1221
2018	0	0	0	0	0	16	0	0	0	0	0	0	16
2017	163	56	38	104	160	81	210	78	112	158	122	137	1419
2016	304	245	253	177	85	75	134	198	39	145	98	85	1837
2015	298	300	202	208	96	185	142	162	125	130	158	231	2237
2014	336	260	243	281	213	116	118	58	61	147	184	213	2231
2013	337	160	314	212	154	211	275	199	279	189	233	181	2743
2012	321	296	315	214	171	212	182	190	185	134	248	256	2725
2011	314	286	310	192	164	197	268	140	160	101	126	204	2463
2010	232	255	215	240	161	64	87	197	121	12	64	128	1776
2010	0	0	0	0	0	0	0	0	0	0	9	9	18
2009	211	234	261	174	152	155	76	6	31	31	89	81	1502

Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28
-	-	-	1.5mi, 14:11 Run - General 1) 1.05mi - 10:00(9:31/mi) 109/116bpm [1037b/mi] 121cal 2) 0.45mi - 4:11(9:23/mi) 111/114bpm [1041b/mi] 50cal Add a comment	0mi, 46:41 Bike - General 1) 0mi - 46:41(0/mi) 127/153bpm [INFb/mi] 575cal Add a comment	-	0mi, 45:56 Bike - General 1) 0mi - 45:56(0/mi) 119/145bpm [INFb/mi] 501cal Add a comment
Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4
-	0mi, 46:09 Bike - General 1) 0mi - 46:09(0/mi) 125/147bpm [INFb/mi] 554cal Add a comment	-	-	0mi, 45:00 Bike - General 1) 0mi - 45:00(0/mi) 133/169bpm [INFb/mi] 594cal Add a comment	0mi, 45:37 Bike - General 1) 0mi - 45:37(0/mi) 127/148bpm [INFb/mi] 571cal Add a comment 3.2mi, 1:14:23 Walk - General 1) 1mi - 23:16(23:16/mi) 77/95bpm [1792b/mi] 114cal 45/79rpm 2) 1mi - 22:01(22:01/mi) 79/93bpm [1739b/mi] 113cal 48/78rpm 3) 1mi - 22:41(22:41/mi) 75/86bpm [1701b/mi] 113cal 46/74rpm 4) 0.17mi - 6:25(38:26/mi) 72/83bpm [2767b/mi] 28cal 27/56rpm Add a comment	0mi, 45:24 Bike - General 1) 0mi - 45:24(0/mi) 112/135bpm [INFb/mi] 430cal Add a comment
Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11
0mi, 45:02 Bike - General 1) 0mi - 45:02(0/mi) 130/146bpm [INFb/mi] 578cal Add a comment	-	0mi, 41:43 Bike - General 1) 0mi - 41:43(0/mi) 123/140bpm [INFb/mi] 498cal Add a comment 2mi, 20:41 Run - General 1) 2.01mi - 20:41(10:16/mi) 109/116bpm [1119b/mi] 201cal Add a comment	-	0mi, 44:45 Bike - General 1) 0mi - 44:45(0/mi) 108/139bpm [INFb/mi] 394cal Add a comment	0mi, 41:39 Bike - General 1) 0mi - 41:39(0/mi) 119/163bpm [INFb/mi] 469cal Add a comment	0mi, 44:39 Bike - General 1) 0mi - 44:39(0/mi) 105/133bpm [INFb/mi] 365cal Add a comment
Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
-	-	56.4mi, 3:41:22 Bike - General 1) 5mi - 19:32(3:54/mi) 281cal 73/105rpm 15.36/20.71mph 2) 5mi - 19:07(3:49/mi) 306cal 83/108rpm 15.69/33.08mph 3) 5mi - 17:41(3:32/mi) 280cal 80/112rpm 16.97/29.1mph 4) 5mi - 21:24(4:17/mi) 281cal 78/106rpm 14.02/21.52mph 5) 5mi - 24:05(4:49/mi) 341cal 77/108rpm 12.46/28.22mph 6) 4.27mi - 14:56(3:30/mi) 249cal 71/107rpm 17.14/29.2mph 7) 5mi - 20:43(4:09/mi) 321cal 73/108rpm 14.48/24.78mph 8) 5mi - 18:11(3:38/mi) 335cal 78/115rpm 16.5/29.49mph 9) 5mi - 18:37(3:43/mi) 318cal 76/122rpm 16.12/31.04mph 10) 5mi - 21:09(4:14/mi) 296cal 70/113rpm 14.18/28.91mph 11) 5mi - 18:55(3:47/mi) 312cal 77/115rpm 15.85/29.97mph 12) 2.17mi - 7:01(3:14/mi) 153cal 81/142rpm 18.54/32.67mph Add a comment	-	-	0mi, 41:06 Bike - General 1) 0mi - 41:06(0/mi) 121/146bpm [INFb/mi] 474cal Add a comment	-

Psimon

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