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ishep 🇪🇺
M45 Gloucestershire

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FERC

Races
129
Miles
6265
Miles
249
Miles
444
WAVA
68.62%
5k
19:26
5M
35:34
10k
42:27
Half
1:33:38
Mara
3:47:09

About Me
Barefoot runner, ex-parkrun ED, Woodwose DCXX. Bassist in a covers band. Lorry driver for DPD Show More...

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Recent Blogs
Only get to run once a week now... better make it count!	Nov 2020
FETCHFAM Fetch Five	Mar 2020
Completing the March Treasure Hunt during the Green Man Ultra	Mar 2020
Played for and got 🙂	Dec 2019

My parkrun
Thornbury parkrun

Recent Training
9th Dec	parkrun	3.1mi	35:13
26th Nov	General	4.6mi	40:01
25th Nov	General	3.2mi	43:43
18th Nov	General	3.2mi	47:05
Oct 2023	General	2.5mi	1:13:13

12 Month Benchmarks	Run	Bike
Mile	7:07	4:40
5k	24:29	0
5mi	41:55	0
10k	53:09	0
10mi	1:31:00	0
Half	2:00:41	0
20mi	3:43:10	0
Mara	5:05:55	0
50k	6:25:28	0
40mi	9:04:15	0

Recent Pictures	Show more

2023 Targets	Set your targets
Run 800

Recent Threads
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Buddies (17)

Followers (8)

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
5km	52		21:23 61.91	19:53 67.07	19:26 68.62		21:20 63.43	22:40 60.59	22:39 61.10	25:40 53.91	21:45 64.11	22:40 62.46	23:21 60.63	22:35 63.68	19:26 6:15/mi	68.62
6km	4				25:59 62.33	27:24 59.54	26:35 61.84	28:17 58.56							25:59 6:58/mi	62.33
3.9mi	3	31:45 52.39	29:23 56.98	47:20 35.63											29:23 7:31/mi	56.98
4mi	3					29:09 60.09	29:35 59.65	45:39 38.95							29:09 7:17/mi	60.09
4.5mi	1								33:08 61.00						33:08 7:22/mi	61.00
5mi	21			35:34 60.86			38:34 57.40	38:18 58.25	37:58 58.99	39:49 56.47	1:28:54 25.49				35:34 7:07/mi	60.86
10km	14			44:14 61.11	42:27 63.67				51:54 54.05	52:30 53.86			48:43 58.99		42:27 6:50/mi	63.67
9mi	1									1:25:21 48.58					1:25:21 9:29/mi	48.58
11.7mi	1								2:06:37 42.90						2:06:37 10:52/mi	42.90
13.1mi	10		1:45:49 55.51	1:37:15 60.71	1:33:38 63.05			1:53:38 53.02					1:48:55 57.64		1:33:38 7:09/mi	63.05
24.4km	1		2:30:22 45.64												2:30:22 9:55/mi	45.64
26.2mi	5				3:47:09 54.50		5:11:00 40.62						8:33:49 25.84	4:42:34 46.98	3:47:09 8:40/mi	54.50
44.5mi	2						10:55:17 36.76		11:28:00 35.86						10:55:17 14:44/mi	36.76
45mi	8						10:14:00 40.06	11:20:24 36.15	11:41:53 35.62		11:21:44 36.98	10:25:53 40.96	11:21:24 37.94	10:44:00 40.49	10:14:00 13:39/mi	40.96
47mi	2												9:22:30 47.98	10:31:00 43.14	9:22:30 11:58/mi	47.98

2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup		0.00	5km
2 Sep	Thornbury parkrun SB	22:35	63.68	5km
26 Aug	Summer Green Man Ultra 45 SB	10:44:00	40.49	45mi
23 Apr	London Marathon SB	4:42:34	46.98	26.2mi
4 Mar	Winter Green Man Ultra SB	10:31:00	43.14	47mi
2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup		0.00	5km
2 Oct	London Marathon SB	8:33:49	25.84	26.2mi
27 Aug	Summer Green Man Ultra 45 SB	11:21:24	37.94	45mi
21 May	Chipping Sodbury parkrun	23:38	60.37	5km
10 Apr	Kew Gardens Half Marathon SB	1:48:55	57.64	13.1mi
5 Mar	Thornbury parkrun SB	23:21	60.63	5km
5 Mar	Winter Green Man Ultra PB	9:22:30	47.98	47mi
20 Feb	Castle Combe Chilly 10k SB	48:43	58.99	10km
2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup		0.00	5km
25 Sep	Thornbury parkrun SB	22:40	62.46	5km
12 Sep	Bristol Epic 8 hour	27 / 0	0.00	8hr
28 Aug	Summer Green Man Ultra 45 SB	10:25:53	40.96	45mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	22:04	63.67	5km
24 May	Kingspan Half Marathon		0.00	13.1mi
31 Mar	The Fetch Five SB	1:28:54	25.49	5mi
29 Mar	Forest of Dean Spring Trails Half Marathon		0.00	13.1mi
7 Mar	The Winter Green Man Ultra (45mi) SB	11:21:44	36.98	45mi
1 Feb	Berkeley Green parkrun SB	21:45	64.11	5km
2019		Result	WAVA	Distance
1 Sep	Oldbury 10 Miler		0.00	10mi
11 Jul	Thornbury 10k SB	52:30	53.86	10km
23 May	Weston Prom Run 9/9	41:41	54.37	5mi
25 Apr	Weston Prom Run 8/9	40:59	54.86	5mi
14 Mar	Weston Prom Run 7/9 SB	39:49	56.47	5mi
14 Feb	Weston Prom Run 6/9	40:26	55.61	5mi
17 Jan	Weston Prom Run 5/9	39:50	56.45	5mi
13 Jan	Riverbank Rollick PB	1:25:21	48.58	9mi
12 Jan	Thornbury parkrun SB	25:40	53.91	5km
2018		Result	WAVA	Distance
26 Dec	Essar Chester Round The Walls Race PB	33:08	61.00	4.5mi
13 Dec	Weston Prom Run 4/9	42:15	53.22	5mi
15 Nov	Weston Prom Run 3/9	38:30	58.40	5mi
25 Oct	Weston Prom Run 2/9	38:49	57.93	5mi
29 Sep	Green Man Ultra SB	11:41:53	35.62	45mi
20 Sep	Weston Prom Run 1/9	39:36	56.78	5mi
18 Aug	Thornbury parkrun SB	22:39	61.10	5km
9 Aug	Cotswold Ultra SB	11:28:00	35.86	44.5mi
12 Jul	Thornbury 10k SB	51:54	54.05	10km
4 Jul	Concorde Canter 10km	52:03	53.89	10km
30 Jun	Cotswold Way Relay leg 5 PB	2:06:37	42.90	11.65mi
24 May	Weston Prom Run 9/9	38:07	58.99	5mi
26 Apr	Weston Prom Run 8/9 SB	37:58	58.76	5mi
22 Apr	Cattle Country 10k	55:37	50.04	10km
22 Mar	Weston Prom Run 7/9	39:08	57.01	5mi
22 Feb	Weston Prom Run 6/9	54:27	40.97	5mi
27 Jan	Minehead parkrun	24:28	56.14	5km
25 Jan	Weston Prom Run 5/9	39:33	56.41	5mi
2017		Result	WAVA	Distance
26 Dec	Clevedon Boxing Day Race SB	45:39	38.95	4mi
14 Dec	Weston Prom Run 4/9	1:07:22	33.12	5mi
23 Nov	Weston Prom Run 3/9 SB	38:18	58.25	5mi
26 Oct	Weston Prom Run 2/9	40:02	55.73	5mi
28 Sep	Weston Prom Run 1/9	39:30	56.48	5mi
25 Aug	Green Man Midnight Express	19:26:00	21.27	45mi
22 Jul	Wotton parkrun SB	22:40	60.59	5km
25 Jun	Oldbury Fun Run SB	28:17	58.56	6km
10 Jun	Chipping Sodbury parkrun	23:19	58.90	5km
30 Apr	Oswestry Half Marathon SB	1:53:38	53.02	13.1mi
19 Mar	Forest of Dean Spring Half Marathon	1:54:19	52.70	13.1mi
4 Mar	Green Man Ultra SB	11:20:24	36.15	45mi
1 Jan	Chipping Sodbury parkrun	24:26	55.79	5km
2016		Result	WAVA	Distance
26 Dec	Clevedon Boxing Day Race SB	29:35	59.65	4mi
22 Dec	Weston Prom Run 4/9 SB	38:34	57.40	5mi
22 Oct	Wotton parkrun	38:17	35.61	5km
26 Aug	Green Man Midnight Express PB	10:14:00	40.06	45mi
23 Jul	Stonehouse parkrun	21:00	64.92	5km
26 Jun	Oldbury Fun Run SB	26:35	61.84	6km
22 May	Worcester Marathon SB	5:11:00	40.62	26.2mi
9 Apr	Little Stoke parkrun SB	21:20	63.43	5km
5 Mar	Green Man Ultra PB	10:55:17	36.76	44.5mi
2015		Result	WAVA	Distance
26 Dec	Clevedon Boxing Day Race PB	29:09	60.09	4mi
28 Jun	Oldbury Fun Run SB	27:24	59.54	6km
7 Mar	Little Stoke parkrun		0.00	5km
2014		Result	WAVA	Distance
19 Oct	Great Birmingham Run	1:42:18	58.05	13.1mi
11 Oct	Tamar Lake Parkrun	20:33	65.37	5km
21 Sep	Bristol Half Marathon	1:49:52	54.06	13.1mi
13 Sep	Delamere parkrun	20:58	64.07	5km
22 Jun	Oldbury Fun Run PB	25:59	62.33	6km
11 May	Bristol 10K	48:30	56.09	10km
5 May	Milton Keynes Marathon	4:44:07	43.57	26.2mi
6 Apr	Blackpool Marathon PB	3:47:09	54.50	26.2mi
2 Mar	Silverstone Half Marathon PB	1:33:38	63.05	13.1mi
1 Mar	Little Stoke parkrun PB	19:26	68.62	5km
23 Feb	Great North West Half Marathon	1:35:36	61.75	13.1mi
22 Feb	Delamere parkrun	20:41	64.47	5km
16 Feb	Golden Gallop 10km Run 16th February PB	42:27	63.67	10km
15 Feb	Little Stoke parkrun	20:06	66.35	5km
9 Feb	Bath Skyline 10km race 4	53:08	50.87	10km
8 Feb	Little Stoke parkrun	19:54	67.01	5km
1 Feb	Little Stoke parkrun	19:46	67.46	5km
25 Jan	Little Stoke parkrun		0.00	5km
19 Jan	Bath Skyline 10km race 3	53:58	50.09	10km
18 Jan	Little Stoke parkrun	20:06	66.35	5km
11 Jan	Little Stoke parkrun	19:39	67.86	5km
4 Jan	Little Stoke parkrun	20:04	66.46	5km
1 Jan	Little Stoke parkrun	22:10	60.16	5km
1 Jan	Ashton Court parkrun #135 - New Year's Day special	24:44	53.92	5km
2013		Result	WAVA	Distance
28 Dec	Little Stoke parkrun	20:10	66.13	5km
21 Dec	Little Stoke parkrun	36:08	36.91	5km
15 Dec	Bath Skyline 10km race 2	54:42	49.41	10km
7 Dec	Little Stoke parkrun	20:12	66.02	5km
30 Nov	Little Stoke parkrun	19:53	67.07	5km
23 Nov	Delamere parkrun #37	40:57	32.57	5km
17 Nov	Bath Skyline 10km race 1	54:43	49.40	10km
16 Nov	Little Stoke parkrun	20:00	66.68	5km
9 Nov	Little Stoke parkrun	21:00	63.50	5km
2 Nov	Little Stoke parkrun	21:59	60.66	5km
26 Oct	Little Stoke parkrun	20:27	65.21	5km
19 Oct	Little Stoke parkrun	20:46	64.22	5km
6 Oct	Cardiff Half Marathon	1:38:37	59.87	13.1mi
5 Oct	Little Stoke parkrun	20:11	66.07	5km
29 Sep	Intersport DW Southport 10k SB	44:14	61.11	10km
28 Sep	Shrewsbury parkrun #1	20:17	65.75	5km
15 Sep	Bristol Half Marathon SB	1:37:15	60.71	13.1mi
7 Sep	Little Stoke parkrun #43	20:42	64.42	5km
27 Jul	Little Stoke parkrun SB	19:53	67.07	5km
21 Jul	Olympic Park Anniversary Run PB	35:34	60.86	5mi
13 Jul	Little Stoke parkrun	21:03	63.35	5km
6 Jul	Little Stoke parkrun	19:59	66.73	5km
22 Jun	Little Stoke parkrun #32	20:10	66.13	5km
16 Jun	Oldbury Fun Run SB	47:20	35.63	3.91mi
18 May	Little Stoke parkrun	21:08	63.10	5km
11 May	Little Stoke parkrun	20:52	63.91	5km
5 May	Bristol 10K	45:15	59.40	10km
27 Apr	Little Stoke parkrun	20:14	65.43	5km
16 Mar	Little Stoke parkrun	21:43	60.96	5km
12 Jan	Little Stoke parkrun 11	21:11	62.50	5km
5 Jan	Little Stoke parkrun 10	20:54	63.35	5km
1 Jan	Hangover 10K	44:44	60.09	10km
2012		Result	WAVA	Distance
29 Dec	Little Stoke parkrun 9 SB	21:23	61.91	5km
17 Nov	Little Stoke Parkrun 3	22:21	59.24	5km
14 Oct	Cardiff Half Marathon SB	1:45:49	55.51	13.1mi
1 Sep	Nürburgring-lauf PB	2:30:22	45.64	24.4km
17 Jun	Oldbury Fun Run PB	29:23	56.98	3.91mi
2011		Result	WAVA	Distance
19 Jun	Oldbury Fun Run SB	31:45	52.39	3.91mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	5	0	2	3	0	0	0	8	5	12	0	0	35
2023	23	60	46	44	3	3	3	92	7	0	11	3	296
2023	0	4	0	0	0	0	0	0	0	0	0	0	4
2022	8	6	2	34	28	21	17	19	32	5	5	1	180
2022	41	86	60	23	16	15	7	102	0	29	3	12	393
2021	0	0	0	9	17	0	16	11	33	15	9	0	109
2021	104	102	101	47	85	28	37	83	36	21	15	6	665
2020	6	37	4	8	11	15	6	0	16	2	0	1	107
2020	120	117	81	129	95	89	19	58	60	61	53	119	1001
2020	0	23	0	19	8	10	0	0	0	0	0	0	59
2019	0	0	0	0	0	0	0	0	0	5	0	0	5
2019	36	11	5	22	36	41	16	9	19	95	138	86	514
2018	58	83	22	35	42	38	25	75	72	37	54	35	577
2018	0	0	0	8	18	0	0	0	0	0	0	0	26
2017	6	0	0	0	0	0	0	0	0	0	0	0	6
2017	53	23	67	40	43	31	29	55	40	14	19	18	431
2017	40	0	0	0	0	0	3	0	0	0	0	5	48
2016	63	33	55	70	39	18	12	100	9	15	30	83	527
2016	0	0	0	0	0	0	0	0	0	0	0	22	22
2015	61	90	24	26	17	46	37	24	15	70	12	13	436
2014	104	99	69	86	50	24	37	23	40	55	26	8	621
2014	0	0	0	0	0	6	16	0	0	0	0	0	23
2013	2	0	0	0	0	0	0	0	0	0	0	0	2
2013	40	15	48	26	18	19	29	15	53	27	49	52	392
2013	0	0	0	0	0	0	0	0	0	7	0	0	7
2012	41	12	21	27	17	19	33	25	50	49	47	37	377
2012	0	7	0	0	0	0	18	0	14	0	0	0	39
2011	0	9	0	0	8	16	0	0	0	2	0	0	34
2011	0	0	5	4	0	0	4	0	0	0	0	0	14
2010	0	0	0	0	7	0	0	0	0	0	0	0	7

Tue 14th Nov Nov 14	Wed 15th Nov Nov 15	Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19	Mon 20th Nov Nov 20
-	-	-	-	3.2mi, 47:05 Run - General Split Summary === 1) 1mi - 14:31(14:31/mi) 118/147bpm [1712b/mi] 120cal 4.14/5.82mph 2) 1mi - 16:15(16:15/mi) 114/137bpm [1852b/mi] 113cal 3.69/6.14mph 3) 1mi - 14:45(14:45/mi) 116/135bpm [1712b/mi] 110cal 4.07/5.99mph 4) 0.15mi - 1:34(10:23/mi) 125/132bpm [1297b/mi] 14cal 5.78/6.35mph Add a comment	-	-
Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22	Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26	Mon 27th Nov Nov 27
-	-	-	-	3.2mi, 43:43 Run - General Split Summary === 1) 1mi - 13:50(13:50/mi) 128/153bpm [1771b/mi] 126cal 4.34/5.53mph 2) 1mi - 14:28(14:28/mi) 114/131bpm [1649b/mi] 109cal 4.15/6.51mph 3) 1mi - 13:52(13:52/mi) 114/132bpm [1580b/mi] 103cal 4.33/6.43mph 4) 0.15mi - 1:33(10:23/mi) 129/137bpm [1340b/mi] 15cal 5.77/6.28mph Add a comment	4.6mi, 40:01 Run - General Split Summary === 1) 1mi - 8:58(8:58/mi) 150/161bpm [1346b/mi] 110cal 6.69/7.85mph 2) 1mi - 8:38(8:38/mi) 165/173bpm [1424b/mi] 123cal 6.95/7.74mph 3) 1mi - 8:34(8:34/mi) 177/184bpm [1517b/mi] 138cal 7/7.49mph 4) 1mi - 8:53(8:53/mi) 175/182bpm [1555b/mi] 142cal 6.75/7.16mph 5) 0.57mi - 4:57(8:40/mi) 172/177bpm [1491b/mi] 76cal 6.92/8.39mph Add a comment	-
Tue 28th Nov Nov 28	Wed 29th Nov Nov 29	Thu 30th Nov Nov 30	Fri 1st Dec Dec 1	Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3	Mon 4th Dec Dec 4
-	-	-	-	-	-	-
Tue 5th Dec Dec 5	Wed 6th Dec Dec 6	Thu 7th Dec Dec 7	Fri 8th Dec Dec 8	Sat 9th Dec Dec 9	Sun 10th Dec Dec 10	Mon 11th Dec Dec 11
-	-	-	-	3.1mi, 35:13 Run - parkrun Split Summary === 1) 1mi - 11:12(11:12/mi) 132/143bpm [1477b/mi] 123cal 5.36/7.06mph 2) 1mi - 11:49(11:49/mi) 128/136bpm [1512b/mi] 118cal 5.08/6.53mph 3) 1mi - 11:23(11:23/mi) 126/135bpm [1435b/mi] 102cal 5.27/6.59mph 4) 0.09mi - 50(9:41/mi) 126/136bpm [1220b/mi] 7cal 6.2/6.66mph Add a comment	-	-

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ishep 🇪🇺 M45 Gloucestershire

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ishep 🇪🇺
M45 Gloucestershire