emzap

Last on at 6pm, 17th Apr 2026

F40 Worcestershire

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Bromsgrove & Redditch AC

Races
164
Miles
9911
Miles
17
Miles
640
Miles
245
WAVA
61.43%
5k
23:49
5M
40:39
10k
48:55
10M
1:24:00
Half
1:53:06
Mara
3:59:57

About Me
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Recent Blogs
Brüder Grimm run	Jun 2024

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Recent Training
14th Apr	General	3.7mi	35:53
11th Apr	General	35.2mi	6:12:30
10th Apr	General	1.2mi	11:53
7th Apr	General	3.5mi	32:04
4th Apr	General	3.1mi	36:33

12 Month Benchmarks	Run
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TDT - The Ongoing Daily Thread

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	PB	WB
4km	3				19:11 57.61		20:35 53.81	20:24 54.38					19:11 7:43/mi	57.61
4.9km	1							23:38 58.08					23:38 7:44/mi	58.08
5km	107	27:43 50.15	25:20 54.87	23:50 58.32	23:59 58.01	25:54 53.72	25:30 54.64	23:49 58.60	24:32 57.02	24:38 56.95	32:00 43.99		23:49 7:40/mi	58.60
5.1km	1							27:06 52.80					27:06 8:31/mi	52.80
5.1km	1							26:17 54.56					26:17 8:15/mi	54.56
5.3km	2				24:04 61.43	28:07 52.62							24:04 7:18/mi	61.43
5.5km	2					27:51 55.23	28:09 54.70						27:51 8:09/mi	55.23
5.7km	1						30:35 52.27						30:35 8:38/mi	52.27
5.8km	1									28:14 58.04			28:14 7:50/mi	58.04
6km	3					35:33 47.39	33:48 49.90						33:48 9:04/mi	49.90
5mi	1			40:39 56.38									40:39 8:08/mi	56.38
9km	1				45:16 56.94								45:16 8:06/mi	56.94
10km	12	54:46 52.53	53:18 53.97		59:54 48.03		56:02 51.38	48:55 58.93	51:03 56.55	50:12 57.63		58:30 49.89	48:55 7:52/mi	58.93
10.9km	1						59:06 53.22						59:06 8:44/mi	53.22
11.7km	1						1:06:54 50.60						1:06:54 9:12/mi	50.60
14km	1						1:28:50 45.96						1:28:50 10:13/mi	45.96
15km	2			1:34:00 46.61			1:28:00 49.84						1:28:00 9:26/mi	49.84
15.5km	1						1:45:54 42.88						1:45:54 11:00/mi	42.88
10mi	3		1:53:02 41.76		1:24:00 56.19	1:24:45 55.70							1:24:00 8:24/mi	56.19
16.8km	1						1:51:19 44.40						1:51:19 10:40/mi	44.40
17km	1						1:40:34 49.77						1:40:34 9:31/mi	49.77
18km	1						1:56:16 45.71						1:56:16 10:24/mi	45.71
13.1mi	7			1:53:06 55.54	1:57:47 53.33	1:54:07 55.06	1:59:54 52.44		1:54:46 54.94				1:53:06 8:38/mi	55.54
30km	2						3:19:58 45.46						3:19:58 10:44/mi	45.46
26.2mi	6			3:59:57 54.11	4:13:56 51.13	4:31:10 47.89	4:29:24 48.23		4:41:20 46.29	4:19:05 50.35			3:59:57 9:10/mi	54.11

2025		Result	WAVA	Distance
30 Mar	Ultra in The Blackcountry			33mi
2021		Result	WAVA	Distance
10 Oct	Alcester 10K SB	58:30	49.89	10km
2019		Result	WAVA	Distance
5 Jan	Villiersdorp parkrun SB	32:00	43.99	5km
2018		Result	WAVA	Distance
25 Dec	Arrow Valley parkrun	26:52	52.39	5km
8 Dec	Arrow Valley parkrun	29:30	47.72	5km
17 Nov	Arrow Valley parkrun	28:55	48.68	5km
3 Nov	Weymouth parkrun	27:30	51.19	5km
27 Oct	Arrow Valley parkrun	26:30	52.94	5km
14 Oct	Yorkshire Marathon SB	4:19:05	50.35	26.2mi
6 Oct	Arrow Valley parkrun	25:30	55.02	5km
29 Sep	Arrow Valley parkrun	26:20	53.27	5km
22 Sep	Arrow Valley parkrun	28:08	49.87	5km
15 Sep	Worcester Pitchcroft parkrun	25:18	55.45	5km
8 Sep	Sutton Park parkrun	28:01	50.07	5km
1 Sep	Arrow Valley parkrun	27:50	50.40	5km
25 Aug	Worcester Pitchcroft parkrun	24:44	56.72	5km
11 Aug	Worcester Pitchcroft parkrun	26:36	52.74	5km
1 Aug	Worcestershire County Summer Midweek Series Race 4	50:20	45.51	8km
21 Jul	Cannon Hill parkrun, Birmingham	26:56	52.09	5km
14 Jul	TIMBERHONGER 10K	53:21	54.22	10km
11 Jul	Worcestershire County Midweek Series Race 3 Droitwich	53:08	54.45	10km
30 Jun	Arrow Valley parkrun	27:36	50.83	5km
9 Jun	Worcester Pitchcroft parkrun	24:54	56.34	5km
2 Jun	Arrow Valley parkrun	29:05	48.24	5km
26 May	Wycombe Rye parkrun	25:38	54.73	5km
13 May	Bromsgrove fun run 5 km PB	28:14	58.04	5.8km
5 May	Worcester Pitchcroft parkrun SB	24:38	56.95	5km
2 May	DK 10K SB	50:12	57.63	10km
28 Apr	Arrow Valley parkrun	25:45	54.48	5km
21 Apr	Worcester Pitchcroft parkrun	27:38	50.77	5km
14 Apr	Cannon Hill parkrun, Birmingham	26:03	53.85	5km
10 Mar	Arrow Valley parkrun	26:42	52.54	5km
6 Jan	Arrow Valley parkrun	26:54	52.15	5km
2017		Result	WAVA	Distance
18 Nov	Cannon Hill parkrun, Birmingham	25:05	55.93	5km
28 Oct	Worcester Pitchcroft parkrun	25:37	54.61	5km
15 Oct	Birmingham International Marathon SB	4:41:20	46.29	26.2mi
17 Sep	Worcester City Half Marathon SB	1:54:46	54.94	13.1mi
2 Sep	Kingsbury Water parkrun	27:22	51.12	5km
5 Aug	Worcester Pitchcroft parkrun SB	24:32	57.02	5km
29 Jul	Cannon Hill parkrun, Birmingham	24:49	56.37	5km
15 Jul	Cannon Hill parkrun, Birmingham	25:01	55.92	5km
8 Jul	Arrow Valley parkrun	25:21	55.19	5km
1 Jul	TIMBERHONGER 10K	53:47	53.68	10km
10 Jun	Arrow Valley parkrun	24:45	56.52	5km
7 May	Bromsgrove Fun Run SB	51:03	56.55	10km
25 Mar	Arrow Valley parkrun	26:40	52.46	5km
18 Mar	Arrow Valley parkrun	26:45	52.30	5km
11 Mar	South Manchester parkrun	24:54	56.18	5km
7 Jan	Cannon Hill parkrun, Birmingham	25:55	53.98	5km
2016		Result	WAVA	Distance
19 Nov	Bad Gandersheimer Seepark-Volkslauf SB	20:24	54.38	4km
29 Oct	Cannon Hill parkrun, Birmingham	26:37	52.44	5km
1 Oct	Braband parkrun	27:58	49.91	5km
10 Sep	Landesoffener Strassenlauf in Willershausen	27:58	49.91	5km
27 Aug	Burnham and Highbridge parkrun	27:30	50.75	5km
26 Jun	Dörrigser Ahlsburglauf	25:33	54.63	5km
22 Jun	Goettingen Altstadtlauf PB	23:38	58.08	4.92km
11 Jun	Drei-laender-lauf	24:12	57.67	5km
4 Jun	Hilskammlauf in Delligsen PB	48:55	58.93	10km
28 May	Sollinglauf in Dassel	25:00	55.83	5km
22 May	Goettingen Fruhjahrslauf PB	23:49	58.60	5km
21 May	Einbeck Bierstadt Lauf PB	26:17	54.56	5.13km
1 May	Dransfelder Hasenmelker-Lauf PB	27:06	52.80	5.12km
2015		Result	WAVA	Distance
26 Dec	Greenpoint parkrun	25:48	54.10	5km
28 Nov	Aarhus parkrun	27:00	51.69	5km
21 Nov	Bad Gandersheimer Seepark-Volkslauf SB	20:35	53.81	4km
25 Oct	BMW Frankfurt Marathon SB	4:29:24	48.23	26.2mi
3 Oct	Folkestone parkrun	27:27	50.75	5km
20 Sep	Schoninger Volkslauf PB	33:48	49.90	6km
9 Aug	Panorama Lauf Day 3 PB	1:28:00	49.84	15km
8 Aug	Panorama Lauf Day 2	3:45:00	40.40	30km
7 Aug	Panorama Lauf Day 1	43:00	39.22	6km
1 Aug	Cannon Hill parkrun, Birmingham	26:36	52.38	5km
18 Jul	Lauf um den Mittelpunkt Deutschlands - Krebeck PB	30:35	52.27	5.7km
11 Jul	Landesoffener Strassenlauf in Willershausen SB	25:30	54.64	5km
5 Jul	Dörrigser Ahlsburglauf	28:30	48.88	5km
20 Jun	Vital Lauf	2:22:00	44.28	13.1mi
7 Jun	Brueder Grimm Lauf - Stage 4 PB	1:51:19	44.40	16.8km
7 Jun	Brueder Grimm Lauf - Stage 5 PB	1:56:16	45.71	18km
6 Jun	Brueder Grimm Lauf - Stage 3 PB	1:40:34	49.77	17km
6 Jun	Brueder Grimm Lauf - Stage 2 PB	1:28:50	45.96	14km
5 Jun	Brueder Grimm Lauf - Stage 1 PB	1:45:54	42.88	15.5km
13 May	Oderpark - Seelauf in Hattorf PB	1:06:54	50.60	11.7km
9 May	Einbecker Bierstadt-Lauf PB	59:06	53.22	10.9km
19 Apr	Osteroder Altstadtlauf SB	28:09	54.70	5.5km
28 Mar	Brockwell parkrun, Herne Hill	27:04	51.47	5km
22 Mar	Hannover Airport Run SB	1:59:54	52.44	13.1mi
28 Feb	Sheffield Hallam parkrun	28:27	48.97	5km
31 Jan	Winternachtslauf Bad Lauterberg SB	56:02	51.38	10km
17 Jan	Wycombe Rye parkrun	27:40	50.36	5km
4 Jan	Bay to Bay PB	3:19:58	45.46	30km
2014		Result	WAVA	Distance
27 Dec	Greenpoint parkrun	28:52	48.26	5km
1 Nov	Rund um die Granetalsperre Walter Witte Gedächtnislauf	27:41	50.26	5km
20 Sep	Hann Munden Altstadt Lauf	28:24	48.99	5km
14 Sep	Schoninger Volkslauf SB	35:33	47.39	6km
18 May	Osteroder Altstadtlauf PB	27:51	55.23	5.5km
27 Apr	Hannover Marathon SB	4:31:10	47.89	26.2mi
5 Apr	Aarhus parkrun SB	25:54	53.72	5km
30 Mar	Volks- und Crosslauf in Varlosen SB	28:07	52.62	5.3km
29 Mar	Hannover Airport Run SB	1:54:07	55.06	13.1mi
1 Mar	Albert-Kuntz-Lauf SB	1:24:45	55.70	10mi
15 Feb	Adelaide parkrun	28:36	48.65	5km
8 Feb	Albert Park parkrun Melbourne	26:02	53.45	5km
2013		Result	WAVA	Distance
31 Dec	Eichsfelder Silvesterlauf SB	23:59	58.01	5km
21 Dec	Greenpoint parkrun Cape Town	25:21	54.89	5km
18 Dec	Growthpoint Property Sundowner 10km SB	59:54	48.03	10km
23 Nov	Bad Gandersheimer Seepark-Volkslauf PB	19:11	57.61	4km
2 Nov	Rund um die Granetalsperre Walter Witte Gedächtnislauf	25:25	54.74	5km
6 Oct	Drei-Länder Marathon SB	4:13:56	51.13	26.2mi
7 Sep	Whitstable parkrun	24:54	55.84	5km
31 Aug	Hann Munden Altstadt Lauf	24:54	55.84	5km
24 Aug	Wroclaw parkrun	25:09	55.28	5km
17 Aug	REWE-Leinewiesenlauf in Greene SB	1:57:47	53.33	13.1mi
11 Aug	Dörrigser Ahlsburglauf	24:42	56.29	5km
20 Jul	Cambridge parkrun	24:18	57.22	5km
26 Jun	Göttingen Altstadt Lauf PB	24:04	61.43	5.3km
22 Jun	Rhumesprinterlauf in Elvershausen	26:17	52.90	5km
8 Jun	Drei-laender-lauf	26:06	53.27	5km
26 May	Rosdorfer-Lauftag PB	45:16	56.94	9km
4 May	Whitstable parkrun	26:55	51.66	5km
30 Mar	Old Mutual Two Oceans Half Marathon	2:13:00	47.23	13.1mi
2 Mar	Burgess parkrun	25:43	54.07	5km
23 Feb	Albert-Kuntz-Lauf PB	1:24:00	56.19	10mi
5 Jan	Cambridge parkrun	27:57	49.75	5km
2012		Result	WAVA	Distance
29 Dec	Black Park parkrun	28:19	49.10	5km
29 Aug	Duderstädter Sparkassenlauf	26:00	53.46	5km
26 May	Cambridge parkrun	25:27	54.62	5km
7 May	Belfast Marathon PB	3:59:57	54.11	26.2mi
21 Apr	Cambridge parkrun	24:28	56.81	5km
14 Apr	Cambridge parkrun	24:35	56.54	5km
7 Apr	Cambridge parkrun	29:34	47.01	5km
31 Mar	The National Lottery - Olympic Park Run PB	40:39	56.38	5mi
24 Mar	Cambridge parkrun SB	23:50	58.32	5km
17 Mar	Black Park parkrun	26:24	52.65	5km
11 Mar	Cambridge Half Marathon PB	1:53:06	55.54	13.1mi
25 Feb	Cambridge parkrun	25:43	54.05	5km
18 Feb	Cambridge parkrun	25:53	53.70	5km
11 Feb	Cambridge parkrun	29:11	47.63	5km
4 Feb	Cambridge parkrun	26:11	53.09	5km
8 Jan	Bay to Bay SB	1:34:00	46.61	15km
2011		Result	WAVA	Distance
26 Dec	black park parkrun	26:34	52.32	5km
24 Dec	Black Park parkrun	26:04	53.32	5km
17 Dec	Cambridge parkrun	26:34	52.32	5km
10 Dec	Cambridge parkrun	28:15	49.20	5km
26 Nov	Cambridge parkrun SB	25:20	54.87	5km
19 Nov	Cambridge parkrun	26:17	52.89	5km
12 Nov	Cambridge parkrun	26:37	52.22	5km
6 Nov	BONFIRE BURN 10K SB	53:18	53.97	10km
22 Oct	Black Park parkrun	26:50	51.80	5km
8 Oct	Cambridge parkrun	25:45	53.98	5km
1 Oct	Cambridge parkrun	26:58	51.55	5km
18 Sep	Medmenham 10 SB	1:53:02	41.76	10mi
11 Sep	Cherry Hinton Fun Run 10K	54:17	52.99	10km
10 Sep	Cambridge parkrun	26:02	53.39	5km
3 Sep	Cambridge parkrun	27:08	51.23	5km
27 Aug	Cambridge parkrun	27:05	51.32	5km
20 Aug	Cambridge parkrun	27:31	50.51	5km
6 Aug	Cambridge parkrun	27:54	49.82	5km
11 Jun	Cambridge parkrun	27:01	51.45	5km
21 May	Cambridge parkrun	27:58	49.70	5km
14 May	Cambridge parkrun	27:50	49.94	5km
2 Apr	Cambridge parkrun	28:32	48.71	5km
2010		Result	WAVA	Distance
30 Oct	Cambridge parkrun	28:16	49.17	5km
16 Oct	Cambridge parkrun	28:09	49.38	5km
4 Sep	Cambridge parkrun SB	27:43	50.15	5km
5 May	BHF London jogs trilogy Tower of london SB	54:46	52.53	10km

Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2026	80	91	61	53	0	0	0	0	0	0	0	0	286
2025	65	62	89	44	139	72	64	142	86	73	33	86	956
2025	0	41	0	0	0	0	0	0	0	0	0	0	41
2024	54	56	79	93	76	99	70	86	0	0	35	75	723
2023	43	38	65	43	79	31	60	46	66	60	35	52	617
2022	71	39	31	25	63	56	69	78	42	57	27	80	637
2021	44	42	34	66	39	66	19	18	68	68	32	63	558
2020	0	3	0	0	0	0	0	13	16	0	0	0	32
2020	46	14	12	20	57	56	57	64	35	48	61	39	508
2019	0	0	0	0	0	0	0	0	0	3	0	3	6
2019	23	8	27	27	23	0	3	0	0	2	29	26	167
2019	0	0	0	0	0	0	1	0	0	0	0	0	1
2018	89	41	59	79	81	88	101	77	101	45	39	48	848
2017	27	50	72	38	90	52	140	109	97	67	58	43	844
2016	6	0	0	0	0	0	0	4	0	0	0	0	11
2016	0	0	0	0	0	0	0	0	0	0	0	0.4	0.4
2016	65	57	59	49	57	57	70	18	39	27	47	45	588
2015	0	0	0	8	0	0	0	0	14	0	0	0	23
2015	0.4	0	0	0	0	0	0	0	0.5	0	0	0	0.8
2015	60	39	58	79	87	104	87	123	60	63	25	38	825
2014	0	0	0	0	0	0	0	0	0	10	0	0	10
2014	0	0.6	0	0	0	0	0.2	0	0	0	0	0	0.9
2014	83	41	119	77	35	0	4	13	32	18	46	44	512
2014	0	0	7	0	0	0	10	0	0	0	0	0	17
2013	0	5	0	0	0	23	0	0	29	0	10	0	67
2013	0	0	0.1	0	0	0	0	0	0	0	0	0.9	1
2013	62	52	74	44	49	71	104	109	78	43	46	67	800
2013	0	0	0	0	0	0	0	0	0	2	1	0	3
2013	0	0	14	17	46	0	0	0	0	9	7	0	94
2012	10	0	0	0	0	0	0	0	0	7	0	0	17
2012	0.9	0.8	0.3	0	0.3	0	0.3	0.3	0	0.3	0	0	3.1
2012	36	88	81	117	45	17	3	33	33	28	35	32	547
2012	0	0	0	0	0	0	0	0	0	1	0	0	1
2012	17	40	10	0	36	16	35	0	0	17	0	0	171
2011	0	0	0	12	5	0	0	0	0	0	0	4	22
2011	0.3	0.9	1.6	0.3	0.7	0	0.3	0	0.2	0	0	0.3	4.5
2011	10	18	20	28	31	27	14	58	45	48	53	50	401
2011	0	0	0	0	0	0	47	41	48	31	0	0	167
2010	0	0	0	0	0	0	6	52	0	0	0	0	58
2010	0	0	0	0	0	1.4	0.5	0.7	2	0.9	0.9	0.3	6.6
2010	0	0	0	0	4	13	6	20	18	28	5	0	93
2010	0	0	0	0	6	20	125	0	0	0	0	0	151

Sat 21st Mar Mar 21	Sun 22nd Mar Mar 22	Mon 23rd Mar Mar 23	Tue 24th Mar Mar 24	Wed 25th Mar Mar 25	Thu 26th Mar Mar 26	Fri 27th Mar Mar 27
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Sat 28th Mar Mar 28	Sun 29th Mar Mar 29	Mon 30th Mar Mar 30	Tue 31st Mar Mar 31	Wed 1st Apr Apr 1	Thu 2nd Apr Apr 2	Fri 3rd Apr Apr 3
-	-	-		-		-
Sat 4th Apr Apr 4	Sun 5th Apr Apr 5	Mon 6th Apr Apr 6	Tue 7th Apr Apr 7	Wed 8th Apr Apr 8	Thu 9th Apr Apr 9	Fri 10th Apr Apr 10
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Sat 11th Apr Apr 11	Sun 12th Apr Apr 12	Mon 13th Apr Apr 13	Tue 14th Apr Apr 14	Wed 15th Apr Apr 15	Thu 16th Apr Apr 16	Fri 17th Apr Apr 17
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