tonytherunner

M55

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Add a title here	Jan 2013

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14th May	Gym	0mi
14th May	Elliptical	2.5mi	19:00
13th May	Steady-State	4.1mi	31:30
12th May	Core	0mi
12th May	Treadmill	3mi	24:00

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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		0.00	3.1mi
12 May	Halstead & Essex Marathon		0.00	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		0.00	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		0.00	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		0.00	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		0.00	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	63.19	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		0.00	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	4	0	0	0	0	0	0	0	18
2024	0.4	0.9	1.4	0.9	0.8	0	0	0	0	0	0	0	4.4
2024	87	89	90	87	40	0	0	0	0	0	0	0	393
2024	22	22	13	21	11	0	0	0	0	0	0	0	88
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

Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
5mi, 41:30 Run - Progressive Run early from St Luke’s with Gemma really nice run Add a comment	-	1.5mi, 14:00 Run - Warm Down Warm up warm down Add a comment 3.1mi, 21:11 Run - Race Thetford park run feltok race flats a bit wet but good a bit long would have gone under 21. Came 11 th Add a comment	5.5mi, 47:00 Run - Steady-State Center Parcs after dinner run 2 laps but felt better as it went on Add a comment	-	0mi, Cross - Core Press ups bike sit-ups 25 kg bar squats step ups 30 min core Add a comment 3.9mi, 33:16 Run - Treadmill Felt ok Add a comment	10mi, 55:00 Bike - Mountain Biking Bike felt good a bit tired Add a comment
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
6mi, 50:26 Run - Medium Long Run Run with gem from wickford felt good Add a comment	0.5mi, 19:00 Swim - Pool Swim with float Add a comment 0mi, Cross - Core Core ski x 3 4 kg sit up rebounds squats Add a comment	1.5mi, 14:00 Run - Warm Down Warm up warm down park run Add a comment 3.1mi, 21:20 Run - Race Wickford park run came up long 5.12 would of gone sub 21 Add a comment	7.3mi, 1:00:00 Run - Long Run Run with Mike felt good Add a comment	4mi, 34:00 Run - Easy Run with from St Luke’s felt good Add a comment	0mi, Cross - Core 25 min core Add a comment 3.7mi, 30:00 Cross - Elliptical Level 7 Add a comment	4mi, 53:00 Walk - General Add a comment
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
4mi, 33:00 Run - General Good run Add a comment	0.5mi, 18:00 Swim - Pool Add a comment	4.3mi, 33:00 Run - Steady-State A bit stop start on own knee felt sore but got it done Add a comment	0mi, Cross - Gym Single leg squats deadlifts sit ups 20 min core Add a comment 3.3mi, 25:00 Run - Treadmill Knee felt sore but after squats and exercises ok Add a comment	0mi, Cross - Core 20 min core squats dead lifts o Add a comment 5.5mi, 26:00 Run - Treadmill Add a comment	1.6mi, 14:00 Run - Warm Down Warm up warm down Add a comment 3mi, 19:40 Run - Track Session Add a comment 1.4mi, 12:00 Cross - Elliptical Add a comment	11mi, 57:00 Bike - Mountain Biking Add a comment
Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15
0mi, Cross - Gym 20 min core p Add a comment 4.7mi, 38:00 Run - Trail Run Run to gym through trails felt so hard Add a comment	2.2mi, 17:38 Run - Treadmill Easy run Add a comment 0.3mi, 14:21 Swim - Pool Add a comment	2.7mi, 21:30 Run - Hill Work Run up hill by me 3 sloops after pulling out of Hockley park run Add a comment 1.3mi, 10:00 Run - Race Hockley PR1 lap pulled out not right Add a comment 0.6mi, 5:00 Run - Warm Up Add a comment	0mi, Cross - Core Dead lifts squats sit ups knee exercises Add a comment 3mi, 24:00 Run - Treadmill Felt ok at gym Add a comment	4.1mi, 31:30 Run - Steady-State Run from David Lloyds around the costa estate felt tough from 2.5 miles Add a comment	0mi, Cross - Gym 2 x 25 kg squats bosu sit ups bench 20 kg push ups 8 kg pull ups felt good Add a comment 2.5mi, 19:00 Cross - Elliptical Add a comment	-

tonytherunner

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