The Mussile

Last on at 3pm, 3rd Dec 2024

M40 Gloucestershire

Lurker (31)

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About Me
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Random Q&A	See your Q&A
How do you pick yourself up when you need to? Metaphorical self administered uppercut

Recent Blogs
Midnight Mountain (Half) Marathon	Jun 2024
The Mighty Quin - Part 3 Lessons and excuses	Aug 2022
The Mighty Quin - The Bike Leg (or 2/3rds at least)	Aug 2022
The Mighty Quin - Swim Review - 19km in a pool	Aug 2022
Mighty Quin DNF	Jul 2022

My parkrun
Somerdale Pavilion parkrun

Recent Training
23rd Nov	General	3.1mi	27:08
23rd Nov	General	1.6mi	28:32
18th Nov	General	1.4mi	25:31
16th Nov	General	1.9mi	58:10
16th Nov	General	3mi	29:05

12 Month Benchmarks	Run	Bike
Mile	7:50	1:57
5k	25:26	9:37
5mi	53:08	16:08
10k	1:05:32	21:21
10mi	2:12:12	35:45
Half	2:58:34	48:49

Recent Pictures	Show more

Recent Threads
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Buddies (6)

Followers (12)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2014	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	67		21:05 61.93	20:25 64.38	22:07 59.86	22:01 60.57	22:47 58.96	24:57 54.24	22:45 59.92	26:59 50.90	25:45 53.74	20:25 6:34/mi	64.38
4mi	1			30:35 55.66								30:35 7:39/mi	55.66
10km	9	45:47 57.85	50:07 53.16	44:24 60.25		47:03 57.45	52:41 51.63			1:04:22 43.24	1:06:07 42.43	44:24 7:09/mi	60.25
11km	1		1:00:00 49.13									1:00:00 8:47/mi	49.13
8mi	1							1:15:54 47.13				1:15:54 9:29/mi	47.13
9mi	1			1:40:03 39.72								1:40:03 11:07/mi	39.72
10mi	1				1:30:45 49.19							1:30:45 9:05/mi	49.19
19.4km	1			2:05:45 42.74								2:05:45 10:26/mi	42.74
13.1mi	3	1:42:18 56.74									3:14:00 31.57	1:42:18 7:49/mi	56.74
26.2mi	3		5:04:07 40.19			3:57:54 52.34		6:07:23 34.38				3:57:54 9:05/mi	52.34
30mi	1					7:17:00 33.41						7:17:00 14:34/mi	33.41
45mi	1		10:26:09 38.01									10:26:09 13:55/mi	38.01

2024		Result	WAVA	Distance
23 Nov	Victoria Dock parkrun	27:04	51.51	5km
2 Nov	The Green 26.2 Mile HMP Dorchester			26.2mi
12 Oct	Cwmbran parkrun	25:47	53.67	5km
5 Oct	Severn Bridge parkrun SB	25:45	53.74	5km
28 Sep	Three Brooks parkrun	27:43	49.93	5km
14 Sep	Berkeley Green parkrun	27:04	51.13	5km
7 Sep	brutal half			1.9mi/56mi/13.1mi
24 Aug	Severn Bridge parkrun	26:05	53.05	5km
3 Aug	Blaise Castle parkrun	29:44	46.54	5km
12 Jul	Rodway 10K			10km
15 Jun	Five Arches parkrun	27:32	50.26	5km
1 Jun	Midnight Mountain marathon - Half SB	3:14:00	31.57	13.1mi
25 May	Somerdale Pavilion parkrun	28:51	47.97	5km
20 Apr	Newport parkrun	29:52	46.33	5km
14 Apr	Frenchay 10K SB	1:06:07	42.43	10km
2023		Result	WAVA	Distance
8 Jul	Thames Path parkrun, Woolwich	29:10	47.09	5km
7 Jul	Rodway 10k SB	1:04:22	43.24	10km
10 Jun	Chipping Sodbury parkrun SB	26:59	50.90	5km
2022		Result	WAVA	Distance
3 Dec	Night at the museum			26.2mi
16 Jul	Deca UK Continuous Quin			12mi/560mi/78mi
28 May	Somerdale Pavilion parkrun	22:50	59.70	5km
21 May	Somerdale Pavilion parkrun	23:23	58.30	5km
30 Apr	Berkeley Green parkrun SB	22:45	59.92	5km
2021		Result	WAVA	Distance
14 Nov	The Green Mile 26.2 SB	6:07:23	34.38	26.2mi
30 Oct	25 Hour Track 100			100mi
12 Sep	Outlaw Bowood	6:22:20		1.9km/90km/21.2mi
4 Sep	Somerdale Pavilion parkrun	25:21	53.38	5km
28 Aug	Somerdale Pavilion parkrun SB	24:57	54.24	5km
14 Aug	Somerdale Pavilion parkrun	26:00	52.05	5km
24 Jul	Thunder Run - SOLO	50mi		24hr
4 Apr	Escape lockdown PB	1:15:54	47.13	8mi
2020		Result	WAVA	Distance
7 Jun	The Green Mile 26.2			26.2mi
8 Mar	The Rodway 10k SB	52:41	51.63	10km
8 Feb	Somerdale Pavilion parkrun	24:13	55.47	5km
25 Jan	Tetbury Goods Shed parkrun SB	22:47	58.96	5km
18 Jan	Mallards Pike parkrun	22:54	58.66	5km
11 Jan	Severn Bridge parkrun	23:37	56.88	5km
4 Jan	Somerdale Pavilion parkrun	25:30	52.68	5km
2019		Result	WAVA	Distance
20 Oct	Yorkshire Marathon PB	3:57:54	52.34	26.2mi
12 Oct	Clevedon Salthouse Fields parkrun	22:01	60.57	5km
28 Sep	Rat Race Adventure Challenge			2km/65km/32km
24 Aug	Green man Ultra - 30 miles PB	7:17:00	33.41	30mi
5 May	Great Bristol 10k SB	47:03	57.45	10km
6 Apr	Chipping Sodbury parkrun SB	22:01	60.57	5km
20 Jan	Doynton Hard Half Marathon	2:18:45	42.55	13.1mi
2018		Result	WAVA	Distance
11 Nov	Easy Runner Sodbury Slog PB	1:30:45	49.19	10mi
3 Nov	Pomphrey Hill parkrun	23:50	55.95	5km
13 Oct	Pomphrey Hill parkrun	30:32	43.67	5km
6 Oct	Pomphrey Hill parkrun SB	22:07	59.86	5km
22 Sep	Pomphrey Hill parkrun	22:44	58.24	5km
11 Aug	Portishead Sprint Tri	1:27:14		400m/25km/5km
18 Jul	South Glos Evening Triathlon 3	1:04:33		550m/18km/4mi
14 Jul	Melksham parkrun	24:00	55.16	5km
7 Jul	Pomphrey Hill parkrun	24:59	52.99	5km
30 Jun	Forest of Dean parkrun	23:04	57.40	5km
16 Jun	Minehead parkrun	22:30	58.84	5km
13 Jun	Castle Combe TT	24:46		10mi
12 May	Enduroman Continuous Double Ironman	38:52:52		4.8mi/232mi/52.8mi
22 Apr	Storm the Castle Duathlon	2:37:05		10km/33km/5km
31 Mar	Pomphrey Hill parkrun	22:24	59.10	5km
24 Feb	Pomphrey Hill parkrun	22:12	59.64	5km
18 Feb	chilly duathlon	54:15		2mi/10mi/2mi
17 Feb	Pomphrey Hill parkrun	23:34	56.18	5km
2017		Result	WAVA	Distance
25 Nov	Eastville parkrun	22:12	59.64	5km
12 Nov	Easy Runner Sodbury Slog PB	1:40:03	39.72	9mi
11 Nov	Pomphrey Hill parkrun	21:32	61.48	5km
28 Oct	Pomphrey Hill parkrun	21:50	60.64	5km
14 Oct	Pomphrey Hill parkrun	23:13	57.02	5km
7 Oct	Pomphrey Hill parkrun	21:53	60.07	5km
30 Sep	Pomphrey Hill parkrun	21:27	61.28	5km
23 Sep	Pomphrey Hill parkrun	24:17	54.13	5km
16 Sep	Pomphrey Hill parkrun	22:56	57.32	5km
10 Sep	Dart 10k open water swim	3:07:26		10km
9 Sep	Torbay Velopark parkrun	22:43	57.86	5km
2 Sep	Pomphrey Hill parkrun	22:48	57.65	5km
19 Aug	Keswick parkrun	24:00	54.77	5km
12 Aug	Worcester parkrun	23:39	55.58	5km
9 Aug	bitton 5k series race 4	21:32	61.04	5km
5 Aug	Riverfront parkrun	21:25	61.37	5km
22 Jul	Conti Thunder Run - SOLO	37mi		24hr
12 Jul	Bitton 5k Easyrunner Series Race 3 PB	20:25	64.38	5km
8 Jul	Pomphrey Hill parkrun	21:54	60.02	5km
1 Jul	Pomphrey Hill parkrun	22:37	58.12	5km
24 Jun	Cotswold Way Relay Leg 8 PB	2:05:45	42.74	19.4km
17 Jun	Newent parkrun, Forest of Dean	22:59	57.19	5km
10 Jun	Evesham parkrun	22:26	58.59	5km
7 Jun	Bitton 5k Easyrunner Series Race 2	20:45	63.35	5km
5 Jun	Blaise Blazer PB	30:35	55.66	4mi
3 Jun	Nonsuch parkrun	21:40	60.67	5km
22 May	Hogweed Trot 10k PB	44:24	60.25	10km
20 May	Pomphrey Hill parkrun	21:23	61.47	5km
13 May	Cheltenham parkrun	21:08	62.20	5km
6 May	Shepton Mallet parkrun	21:07	62.25	5km
29 Apr	Pomphrey Hill parkrun	21:37	60.81	5km
22 Apr	Pomphrey Hill parkrun	22:22	58.77	5km
9 Apr	Frenchay 10K	47:58	55.77	10km
1 Apr	Pomphrey Hill parkrun	24:24	53.87	5km
18 Mar	Lydney parkrun	23:46	55.31	5km
4 Mar	Green Man Ultra			45mi
1 Jan	Chipping Sodbury parkrun	23:55	54.96	5km
2016		Result	WAVA	Distance
9 Oct	Marshfield Mudlark PB	1:00:00	49.13	11km
24 Sep	Stonehouse parkrun SB	21:05	61.93	5km
18 Sep	Titan Weston	6:07:31		1.2mi/60mi/13.1mi
15 Aug	Towpath 10k SB	50:07	53.16	10km
10 Jul	The Wales Marathon SB	5:04:07	40.19	26.2mi
12 Jun	Ironman 70.3 Staffordshire	6:12:31		1.2mi/56mi/13.1mi
8 Jun	Castle Combe TT	24:22		10mi
11 May	Bitton 5k Easyrunner Series Race 1	25:53	50.45	5km
24 Apr	Frenchay 10K	51:03	52.19	10km
5 Mar	Green Man Ultra PB	10:26:09	38.01	45mi
2015		Result	WAVA	Distance
26 Jul	The Outlaw Iron Distance Triathlon	12:50:49		2.4mi/112mi/26.2mi
17 May	Slateman	3:40:32		1km/51km/11km
2014		Result	WAVA	Distance
28 Sep	Bath Two Tunnels 10k SB	45:47	57.85	10km
21 Sep	Bristol Half Marathon PB	1:42:18	56.74	13.1mi

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	11	6	16	16	24	12	13	11	8	0	116
2024	0	0	0	0	0	0	2.6	2.5	0	0	0	0	5.1
2024	3	28	21	18	15	32	31	39	18	34	31	0	271
2024	39	8	112	53	20	87	186	34	51	21	20	0	631
2023	0	0	0	0	3	4	7	11	0	0	0	0	25
2023	0	0	0	0	0.1	0.6	0	0	1.7	0	0	0	2.5
2023	3	3	6	18	18	47	25	26	15	3	3	0	166
2023	0	0	0	40	59	73	58	92	19	0	0	0	343
2022	3	8	4	11	9	7	10	13	0	2	2	0	69
2022	6.3	5.2	14.3	11.8	3.1	0.9	11.9	0	0	0	0	0	53.6
2022	70	11	17	53	28	24	11	30	14	29	22	0	310
2022	277	126	207	236	150	46	422	72	20	20	0	0	1576
2021	3	0	0	6	11	5	2	6	3	4	3	2	46
2021	0	0	0	5.3	9.6	3.2	1.1	1.7	2.2	5.6	0	1.9	30.6
2021	58	87	64	69	77	127	86	28	43	88	64	50	840
2021	0	33	215	225	132	101	159	86	103	126	70	155	1405
2020	0	0	0	3	6	10	0	11	0	0	5	0	35
2020	2.8	3.1	0	0	0	0	0.6	2.1	7.3	4.6	0	0	20.4
2020	27	34	58	105	50	90	8	65	55	109	32	47	679
2020	232	93	115	152	174	220	123	141	131	82	61	0	1524
2019	0	0	0	0	0	2.4	6.1	4.8	1.5	1.9	6.1	5.5	28.3
2019	7	0	4	0	0	57	71	90	69	60	42	41	440
2019	9	0	61	0	20	85	205	304	267	202	284	266	1703
2018	5.6	1.3	7	6.1	9.1	0.6	0.4	0	0	0	0	0	30.1
2018	31	20	52	43	65	38	30	0	27	8	36	0	350
2018	249	338	350	401	334	34	79	0	14	28	0	14	1841
2017	5.3	0	4.6	3.3	1.9	4.2	1.3	5.6	6.3	0	0	2.7	35
2017	31	60	77	78	37	58	66	71	69	141	50	65	803
2017	263	108	270	338	328	376	219	202	330	349	316	251	3350
2016	0	0	0	0	2.1	2.5	0.8	0	0	0	0	0	5.4
2016	20	3	31	1	3	22	30	0	12	0	52	60	236
2016	36	33	2	2	17	60	146	10	74	0	189	200	768
2015	9.5	4.5	1.7	5.1	5.1	2.8	7.4	0	0	0	0	0	36.1
2015	3	5	3	6	35	10	32	3	0	0	0	4	103
2015	20	0	0	0	48	131	116	0	18	0	0	0	332
2014	0.5	0	0	1.7	0.3	0.4	0	2.7	0	0	0.9	5.3	11.8
2014	44	15	12	29	3	0	9	17	4	3	4	3	145
2014	129	23	184	279	0	27	23	72	0	13	13	0	763
2013	0.3	0	0	0.6	2.5	0.3	0	0.3	0.9	0	0	0.8	5.5
2013	18	27	25	31	33	27	35	37	43	11	15	9	311
2013	173	209	182	256	305	220	312	227	133	51	52	67	2186
2012	0	0	0	0	0	0	0	0	2	2	0	0	4
2012	0	0	0	0	0	0	0	183	81	82	25	31	402
1990	0.9	0	0	0	0	0	0	0	0	0	0	0	0.9

Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13
-	-	2.9mi, 29:24 Run - General 1) 1km - 6:29(6:29/km) 129/141bpm [837b/km] 89cal 2) 1km - 6:23(6:23/km) 144/159bpm [918b/km] 92cal 3) 1km - 6:17(6:17/km) 158/163bpm [994b/km] 95cal 4) 1km - 6:11(6:11/km) 161/166bpm [995b/km] 94cal 5) 0.69km - 4:04(5:51/km) 164/175bpm [960b/km] 62cal Add a comment	2.2mi, 34:34 Run - General 1) 1km - 7:27(7:27/km) 129/146bpm [960b/km] 85cal 2) 1km - 7:56(7:56/km) 136/147bpm [1079b/km] 87cal 3) 1km - 8:00(8:00/km) 142/157bpm [1135b/km] 97cal 4) 0.57km - 11:11(19:36/km) 106/126bpm [2077b/km] 49cal Add a comment 1.7mi, 30:03 Walk - General 1) 1km - 10:39(10:39/km) 94/107bpm [1000b/km] 85cal 54/118rpm 2) 1km - 10:00(10:00/km) 107/115bpm [1069b/km] 85cal 57/69rpm 3) 0.67km - 9:25(14:08/km) 107/125bpm [1513b/km] 63cal 43/64rpm Add a comment	2mi, 23:19 Run - General 1) 1km - 6:59(6:59/km) 126/136bpm [881b/km] 81cal 2) 1km - 6:57(6:57/km) 134/143bpm [930b/km] 89cal 3) 1km - 7:50(7:50/km) 128/138bpm [1002b/km] 85cal 4) 0.16km - 1:33(9:29/km) 126/136bpm [1195b/km] 14cal Add a comment 9.9mi, 52:43 Bike - General 1) 8.05km - 28:24(3:32/km) 269cal 17/35.04kmph 2) 7.92km - 24:19(3:04/km) 276cal 19.54/34.87kmph Add a comment 10.2mi, 55:14 Bike - General 1) 8.05km - 25:41(3:12/km) 273cal 18.8/34.53kmph 2) 8.05km - 25:35(3:11/km) 311cal 18.87/31.47kmph 3) 0.37km - 3:57(10:35/km) 23cal 5.67/18.24kmph Add a comment	1.8mi, 20:50 Run - General 1) 1km - 7:09(7:09/km) 127/136bpm [908b/km] 81cal 2) 1km - 6:51(6:51/km) 139/147bpm [951b/km] 89cal 3) 0.84km - 6:50(8:06/km) 136/144bpm [1102b/km] 79cal Add a comment 1.7mi, 27:13 Walk - General 1) 1km - 9:50(9:50/km) 108/123bpm [1062b/km] 91cal 58/90rpm 2) 1km - 10:29(10:29/km) 111/121bpm [1164b/km] 77cal 58/86rpm 3) 0.65km - 6:54(10:37/km) 114/131bpm [1211b/km] 54cal 53/86rpm Add a comment	2.7mi, 30:57 Run - General 1) 1km - 7:01(7:01/km) 132/144bpm [927b/km] 86cal 2) 1km - 6:53(6:53/km) 144/155bpm [992b/km] 92cal 3) 1km - 6:46(6:46/km) 144/148bpm [973b/km] 90cal 4) 1km - 7:32(7:32/km) 133/146bpm [1001b/km] 84cal 5) 0.28km - 2:45(9:54/km) 126/142bpm [1247b/km] 26cal Add a comment
Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20
-	-	1.9mi, 58:10 Walk - General 1) 1km - 21:11(21:11/km) 86/98bpm [1822b/km] 94cal 31/59rpm 2) 1km - 16:39(16:39/km) 85/100bpm [1415b/km] 82cal 43/58rpm 3) 1km - 18:56(18:56/km) 84/99bpm [1590b/km] 84cal 37/80rpm 4) 0.07km - 1:24(20:05/km) 87/93bpm [1747b/km] 6cal 36/49rpm Add a comment 3mi, 29:05 Run - General 1) 1km - 6:19(6:19/km) 136/156bpm [859b/km] 84cal 2) 1km - 5:54(5:54/km) 158/168bpm [933b/km] 90cal 3) 1km - 6:15(6:15/km) 161/164bpm [1005b/km] 93cal 4) 1km - 6:23(6:23/km) 159/164bpm [1014b/km] 94cal 5) 0.74km - 4:15(5:44/km) 167/180bpm [957b/km] 66cal Add a comment	-	1.4mi, 25:31 Walk - General 1) 1km - 10:44(10:44/km) 102/116bpm [1095b/km] 79cal 57/66rpm 2) 1km - 10:53(10:53/km) 110/123bpm [1197b/km] 82cal 57/65rpm 3) 0.27km - 3:54(14:28/km) 109/123bpm [1576b/km] 26cal 45/63rpm Add a comment	-	-
Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27
-	-	3.1mi, 27:08 Run - General 1) 1km - 5:35(5:35/km) 141/154bpm [787b/km] 78cal 2) 1km - 5:26(5:26/km) 156/161bpm [847b/km] 84cal 3) 1km - 5:21(5:21/km) 164/173bpm [877b/km] 83cal 4) 1km - 5:27(5:27/km) 167/171bpm [912b/km] 85cal 5) 1km - 5:12(5:12/km) 171/179bpm [890b/km] 84cal 6) 0.02km - 7(6:01/km) 179/179bpm [1078b/km] 2cal Add a comment 1.6mi, 28:32 Walk - General 1) 1km - 11:37(11:37/km) 105/127bpm [1221b/km] 92cal 56/82rpm 2) 1km - 10:16(10:16/km) 110/116bpm [1129b/km] 73cal 58/64rpm 3) 0.57km - 6:38(11:34/km) 112/131bpm [1296b/km] 49cal 56/79rpm Add a comment	-	-	-	-
Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4
-	-	-	-	-	-	-

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