dacecain

M45 Surrey

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All Races
Mileage
Training
Blog

Races
41
Miles
16358
Miles
3
Miles
483
WAVA
66.97%
10k
41:14
10M
1:19:00
Half
1:33:53
Mara
3:41:41

About Me
Married with two kids, three cats, and no money. Used to be very unfit and unhealthy. Now just unfit and unhealthy. Improving every day! Show More...

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Recent Blogs
My Way	Dec 2019
What I am GRATEFUL for in 2019	Dec 2019

My parkrun
No parkrun selected

Recent Training
14th May	Easy	5mi	43:08
13th May	Recovery Run	5mi	44:48
12th May	Race	13.2mi	1:40:16
11th May	Recovery Run	5mi	43:38
10th May	Recovery Run	5mi	44:17

12 Month Benchmarks	Run
Mile	6:32
5k	21:10
5mi	34:29
10k	44:25
10mi	1:12:54
Half	1:36:25
20mi	2:42:16

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2024 Targets	Set your targets
Run 2024

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Buddies (1)

Followers (3)

Badges Collected	See available badges
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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2015	2016	2017	2018	2019	2020	PB	WB
10km	5			41:14 66.97	41:38 66.85	42:19 66.29		41:14 6:38/mi	66.97
10mi	1					1:19:00 58.63		1:19:00 7:54/mi	58.63
13.1mi	16	1:58:00 50.33		1:38:59 60.41	1:38:30 61.66	1:35:15 64.29	1:33:53 65.23	1:33:53 7:10/mi	65.23
15mi	1		2:07:09 54.32					2:07:09 8:29/mi	54.32
26.2mi	2			3:41:41 56.98				3:41:41 8:28/mi	56.98

2021		Result	WAVA	Distance
6 Jun	Wrath of Poseidon	0 / 0	0.00	7hr
5 Jun	God of Thunder	0 / 0	0.00	7hr
3 May	VE Day 75th Anniversary Run	0 / 0	0.00	7hr
2 May	Pop Up - Double the Force	0 / 0	0.00	7hr
27 Mar	One Run to Rule Them All	0 / 0	0.00	7hr
2020		Result	WAVA	Distance
6 Dec	Njord Challenge	0 / 0	0.00	6hr
8 Nov	Phoenix Remembrance Day Half		0.00	13.1mi
4 Oct	Winnie the Pooh Challenge	13 / 0	0.00	6hr
3 Oct	Tigger Bouncathon	13 / 0	0.00	6hr
4 Sep	Track Wars V - the Misery	15 / 0	0.00	6hr
15 Mar	Official Hampton Court Palace Half Marathon PB	1:33:53	65.23	13.1mi
1 Mar	I Run and I Know Things	13 / 0	0.00	7hr
23 Feb	100 HALF Marathon Club AGM & Timed Event	1:44:15	58.74	13.1mi
19 Jan	Zeus and the Thunderbolt	13 / 0	0.00	6hr
2019		Result	WAVA	Distance
16 Nov	Phoenix - Day at the Movies (6hr timed event, laps)	1:53:43	53.85	13.1mi
10 Nov	Phoenix Remembrance Day Half	1:39:26	61.59	13.1mi
20 Oct	Excalibur Ten	13 / 0	0.00	6hr
19 Oct	The Running Man	1:40:16	61.08	13.1mi
13 Oct	SVN Adventures in Winnie-the-Pooh Land!	14 / 0	0.00	6hr
12 Oct	Heffalump Puffalot Challenge	14 / 0	0.00	6hr
5 Oct	Run Richmond Park 10k Race 13 SB	42:19	66.29	10km
8 Sep	RUNNING GRAND PRIX MERCEDES-BENZ WORLD HALF SB	1:35:15	64.29	13.1mi
10 Aug	Thames Meander Half Marathon	1:46:59	57.24	13.1mi
21 Jul	The Caterham Rotary Half Marathon & 10k	1:43:59	58.89	13.1mi
30 Jun	Lingfield 10 PB	1:19:00	58.63	10mi
23 Jun	Teddy Bears Picnic Challenge	15 / 0	0.00	8hr
2 Jun	RunThrough Wimbledon Common Half Marathon - June	1:52:44	54.32	13.1mi
25 May	Pop-Up Saturday Evening Remembrance Run	13 / 0	0.00	7hr
12 May	Draycote Water Half	1:52:22	54.50	13.1mi
13 Apr	Magna carta Half Marathon	1:44:59	58.33	13.1mi
2018		Result	WAVA	Distance
7 Oct	Tamworth 10k SB	41:38	66.85	10km
9 Sep	Bacchus Half Marathon SB	1:38:30	61.66	13.1mi
1 Sep	Run Richmond Park 10k Race 10	43:53	63.42	10km
2017		Result	WAVA	Distance
28 Nov	Relativity Run	3:46:08	55.86	26.2mi
9 Jul	North Downs Half	2:15:52	44.34	13.1mi
23 Apr	St George's Day Marathon PB	3:41:41	56.98	26.2mi
14 Apr	Victoria Park Easter Run PB	41:14	66.97	10km
9 Apr	Runthrough Greenwich Park 10K	54:27	50.71	10km
19 Mar	Hampton Court Palace Half Marathon SB	1:38:59	60.41	13.1mi
26 Feb	Thorpe Park Half Marathon	1:41:07	59.13	13.1mi
2016		Result	WAVA	Distance
3 Jul	Bewl 15 PB	2:07:09	54.32	15mi
2015		Result	WAVA	Distance
11 Oct	Wimbledon Common Half Marathon SB	1:58:00	50.33	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	180	140	201	112	60	0	0	0	0	0	0	0	694
2023	0	4	1	0	4	2	2	6	17	36	0	3	75
2023	241	252	183	183	184	192	260	226	109	126	109	136	2201
2022	0	0	13	13	10	20	44	26	30	13	0	0	169
2022	109	99	139	138	141	176	234	262	259	235	200	206	2198
2022	0	0	0	0	0	0	0	0	3	0	0	0	3
2021	0	0	18	10	2	8	41	33	22	0	0	0	134
2021	256	225	188	108	110	145	159	33	142	199	125	22	1713
2020	0	4	8	0	42	18	28	6	0	0	0	0	106
2020	175	193	123	50	141	210	175	173	177	253	188	174	2033
2019	3	32	78	125	168	221	313	412	194	193	132	130	2001
2018	117	165	31	92	122	153	198	214	203	126	54	71	1546
2017	126	160	200	212	170	104	88	80	125	222	148	45	1681
2016	121	129	31	78	162	174	235	158	145	67	29	68	1398
2015	64	90	109	110	128	106	75	49	29	58	15	60	894

Wed 17th Apr Apr 17	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
3mi, 26:38 Run - Warm Down 1) 3mi - 26:38(8:53/mi) 141/156bpm [1251b/mi] 325cal 2) 0mi - 1(4:43/mi) 145/145bpm [684b/mi] Add a comment 0.8mi, 9:20 Run - Hill Work 1) 0.06mi - 25(6:39/mi) 109/124bpm [724b/mi] 4cal 2) 0.08mi - 1:30(18:49/mi) 114/129bpm [2144b/mi] 11cal 3) 0.06mi - 23(6:03/mi) 115/127bpm [696b/mi] 3cal 4) 0.09mi - 1:30(16:33/mi) 121/133bpm [2002b/mi] 13cal 5) 0.06mi - 21(5:30/mi) 118/122bpm [650b/mi] 4cal 6) 0.08mi - 1:30(17:58/mi) 119/129bpm [2137b/mi] 13cal 7) 0.06mi - 22(5:49/mi) 119/127bpm [691b/mi] 3cal 8) 0.09mi - 1:30(16:12/mi) 118/130bpm [1912b/mi] 11cal 9) 0.06mi - 20(5:30/mi) 115/122bpm [632b/mi] 4cal 10) 0.09mi - 1:30(16:19/mi) 123/138bpm [2007b/mi] 13cal 11) 0mi - 0(0/mi) 123/138bpm [INFb/mi] 13cal Add a comment 3mi, 26:38 Run - Warm Up 1) 3mi - 26:37(8:52/mi) 138/148bpm [1224b/mi] 321cal 2) 0mi - 1(5:06/mi) 145/145bpm [740b/mi] Add a comment	-	8mi, 1:07:07 Run - Easy 1) 1mi - 8:58(8:58/mi) 133/148bpm [1192b/mi] 106cal 2) 6mi - 49:20(8:13/mi) 154/169bpm [1266b/mi] 657cal 3) 1mi - 8:48(8:48/mi) 148/158bpm [1303b/mi] 108cal 4) 0.01mi - 1(1:58/mi) 144/144bpm [282b/mi] 1cal Add a comment	8.8mi, 1:11:13 Run - Intervals 1) 0.48mi - 3:00(6:19/mi) 145/163bpm [916b/mi] 40cal 2) 0.35mi - 3:00(8:37/mi) 135/150bpm [1163b/mi] 36cal 3) 1mi - 7:27(7:27/mi) 150/159bpm [1118b/mi] 102cal 4) 1mi - 8:28(8:28/mi) 148/160bpm [1253b/mi] 111cal 5) 1mi - 7:34(7:34/mi) 157/165bpm [1188b/mi] 105cal 6) 1mi - 8:44(8:44/mi) 145/166bpm [1266b/mi] 106cal 7) 1mi - 7:24(7:24/mi) 159/171bpm [1178b/mi] 103cal 8) 1mi - 8:30(8:30/mi) 144/159bpm [1225b/mi] 102cal 9) 1mi - 7:42(7:42/mi) 155/165bpm [1194b/mi] 105cal 10) 1mi - 9:22(9:22/mi) 144/168bpm [1349b/mi] 112cal 11) 0mi - 0(2:29/mi) 135/135bpm [334b/mi] Add a comment 2.3mi, 20:00 Run - Warm Up 1) 1.12mi - 10:00(8:55/mi) 127/141bpm [1132b/mi] 116cal 2) 0.22mi - 2:00(9:06/mi) 133/148bpm [1211b/mi] 23cal 3) 0.35mi - 3:00(8:31/mi) 147/157bpm [1252b/mi] 40cal 4) 0.25mi - 2:00(8:06/mi) 132/153bpm [1068b/mi] 23cal 5) 0.08mi - 30(6:38/mi) 140/151bpm [928b/mi] 7cal 6) 0.05mi - 30(9:08/mi) 152/154bpm [1389b/mi] 7cal 7) 0.08mi - 30(6:17/mi) 149/159bpm [936b/mi] 7cal 8) 0.05mi - 30(9:50/mi) 161/163bpm [1583b/mi] 7cal 9) 0.08mi - 30(6:36/mi) 156/164bpm [1030b/mi] 7cal 10) 0.05mi - 30(10:50/mi) 166/169bpm [1798b/mi] 7cal 11) 0mi - 0(0/mi) 166/169bpm [INFb/mi] 7cal Add a comment	5mi, 43:57 Run - Recovery Run 1) 5.01mi - 43:57(8:47/mi) 140/161bpm [1229b/mi] 534cal Add a comment	5mi, 43:44 Run - Recovery Run 1) 5mi - 43:44(8:45/mi) 136/152bpm [1189b/mi] 514cal Add a comment	-
Wed 24th Apr Apr 24	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
5mi, 43:49 Run - Recovery Run 1) 5mi - 43:49(8:46/mi) 141/155bpm [1235b/mi] 530cal Add a comment	-	-	-	-	12mi, 1:43:54 Run - Medium Long Run 1) 1mi - 8:36(8:36/mi) 127/145bpm [1092b/mi] 100cal 2) 10mi - 1:26:37(8:40/mi) 154/176bpm [1334b/mi] 1113cal 3) 1mi - 8:40(8:40/mi) 162/173bpm [1405b/mi] 113cal 4) 0mi - 1(4:44/mi) 160/160bpm [757b/mi] Add a comment	-
Wed 1st May May 1	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
-	-	-	6mi, 51:12 Run - Easy 1) 6mi - 51:10(8:32/mi) 144/162bpm [1228b/mi] 637cal 2) 0mi - 2(9:01/mi) 161/161bpm [1452b/mi] 1cal Add a comment	3.9mi, 34:04 Run - Recovery Run 1) 3mi - 24:22(8:07/mi) 145/165bpm [1178b/mi] 316cal 2) 0.06mi - 24(6:19/mi) 159/162bpm [1005b/mi] 6cal 3) 0.12mi - 1:48(14:30/mi) 137/170bpm [1986b/mi] 20cal 4) 0.06mi - 22(5:56/mi) 137/145bpm [812b/mi] 5cal 5) 0.12mi - 1:24(11:18/mi) 141/152bpm [1593b/mi] 16cal 6) 0.06mi - 20(5:30/mi) 139/145bpm [764b/mi] 5cal 7) 0.12mi - 1:41(13:36/mi) 135/150bpm [1835b/mi] 16cal 8) 0.06mi - 22(5:46/mi) 135/136bpm [779b/mi] 5cal 9) 0.12mi - 1:37(13:01/mi) 126/140bpm [1640b/mi] 12cal 10) 0.06mi - 20(5:28/mi) 150/161bpm [819b/mi] 4cal 11) 0.12mi - 1:22(11:03/mi) 155/170bpm [1712b/mi] 17cal 12) 0mi - 1(4:05/mi) 139/139bpm [568b/mi] Add a comment	-	5mi, 45:05 Run - Recovery Run 1) 5mi - 45:05(9:01/mi) 139/154bpm [1254b/mi] 535cal Add a comment
Wed 8th May May 8	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
5mi, 43:37 Run - Recovery Run 1) 5mi - 43:35(8:43/mi) 144/161bpm [1255b/mi] 543cal 2) 0mi - 1(4:50/mi) 148/148bpm [714b/mi] Add a comment	1.6mi, 14:00 Run - Warm Down 1) 0.22mi - 2:00(9:13/mi) 134/149bpm [1235b/mi] 22cal 2) 0.6mi - 5:00(8:19/mi) 159/164bpm [1322b/mi] 69cal 3) 0.22mi - 2:00(9:04/mi) 155/160bpm [1404b/mi] 27cal 4) 0.05mi - 20(6:41/mi) 156/161bpm [1043b/mi] 5cal 5) 0.06mi - 40(10:21/mi) 166/169bpm [1719b/mi] 9cal 6) 0.05mi - 20(6:27/mi) 166/168bpm [1071b/mi] 5cal 7) 0.07mi - 40(9:55/mi) 174/178bpm [1727b/mi] 10cal 8) 0.06mi - 20(6:01/mi) 172/176bpm [1035b/mi] 5cal 9) 0.07mi - 40(9:00/mi) 166/167bpm [1493b/mi] 10cal 10) 0.21mi - 2:00(9:43/mi) 153/162bpm [1486b/mi] 26cal 11) 0mi - 0(1:30/mi) 156/156bpm [235b/mi] Add a comment 2.9mi, 20:01 Run - Tempo 1) 2.91mi - 20:01(6:53/mi) 171/189bpm [1176b/mi] 303cal Add a comment 2.4mi, 20:00 Run - Warm Up 1) 1.16mi - 10:00(8:39/mi) 136/151bpm [1176b/mi] 121cal 2) 0.23mi - 2:00(8:32/mi) 145/161bpm [1237b/mi] 25cal 3) 0.37mi - 3:00(8:11/mi) 160/168bpm [1309b/mi] 42cal 4) 0.26mi - 2:00(7:50/mi) 146/165bpm [1144b/mi] 26cal 5) 0.08mi - 30(6:08/mi) 150/161bpm [921b/mi] 7cal 6) 0.05mi - 30(9:08/mi) 162/166bpm [1478b/mi] 7cal 7) 0.08mi - 30(6:15/mi) 162/169bpm [1012b/mi] 7cal 8) 0.05mi - 30(10:01/mi) 172/173bpm [1722b/mi] 7cal 9) 0.07mi - 30(6:46/mi) 169/173bpm [1143b/mi] 7cal 10) 0.05mi - 30(9:58/mi) 174/177bpm [1733b/mi] 8cal 11) 0mi - 0(1:19/mi) 169/169bpm [222b/mi] Add a comment	5mi, 44:17 Run - Recovery Run 1) 5mi - 44:17(8:51/mi) 141/154bpm [1248b/mi] 539cal Add a comment	5mi, 43:38 Run - Recovery Run 1) 5mi - 43:37(8:43/mi) 145/157bpm [1265b/mi] 544cal 2) 0mi - 1(5:50/mi) 143/143bpm [835b/mi] Add a comment	13.2mi, 1:40:16 Run - Race 1) 3.28mi - 24:38(7:30/mi) 150/158bpm [1125b/mi] 333cal 2) 3.29mi - 24:35(7:28/mi) 163/172bpm [1218b/mi] 349cal 3) 3.3mi - 25:15(7:39/mi) 167/173bpm [1279b/mi] 361cal 4) 3.3mi - 25:48(7:49/mi) 170/182bpm [1330b/mi] 370cal Add a comment	5mi, 44:48 Run - Recovery Run 1) 5mi - 44:48(8:58/mi) 137/151bpm [1227b/mi] 524cal 2) 0mi - 0(2:31/mi) 138/138bpm [348b/mi] Add a comment	5mi, 43:08 Run - Easy 1) 5mi - 43:08(8:38/mi) 140/153bpm [1208b/mi] 524cal 2) 0mi - 0(2:18/mi) 138/138bpm [316b/mi] Add a comment

dacecain

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