tonytherunner

Last on at 4pm, 8th Jun 2024

M55

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Add a title here	Jan 2013

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Recent Training
8th Jun	Warm Down	1.2mi	10:00
8th Jun	Race	3.1mi	22:03
7th Jun	Core	0mi
7th Jun	Elliptical	3.1mi	26:00
6th Jun	Trail Run	3.3mi	30:00

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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	6	0	0	0	0	0	0	0	20
2024	0.4	0.9	1.4	0.9	1.8	0	0	0	0	0	0	0	5.4
2024	87	89	90	87	86	22	0	0	0	0	0	0	461
2024	22	22	13	21	23	10	0	0	0	0	0	0	111
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

Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
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	5.2mi, 53:00 Run - Race Add a comment	0mi, Cross - Gym 25 min core Add a comment 1.2mi, 10:00 Cross - Rowing Warm up rowing Add a comment	3mi, 28:00 Run - Trail Run Hockley woods with Gemma and remy. Add a comment 1mi, 7:10 Run - Race Pace Add a comment	0.6mi, 24:00 Swim - Pool With float upper arms Add a comment	6.3mi, 53:58 Run - Race Wheat 10 k with Gem paced her felt really tough Add a comment
Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26
0mi, Cross - Core Rebound sit ups 5 kg ball plus sides press ups 20 ski 3 x1 min etc Add a comment 3.1mi, 25:00 Cross - Elliptical X train no running today Add a comment	2mi, 16:52 Run - Warm Down Warm up warm down rec on track Add a comment 2.2mi, 12:55 Run - Track Session Run straights jog bends constant running Add a comment	0mi, Cross - Core 20 min core Add a comment 2.3mi, 19:00 Run - Treadmill Then 25 min core Add a comment	4.4mi, 39:00 Run - Trail Run SWF with Gemma nice chatty run Add a comment	0mi, Cross - Gym 30 min core Add a comment 0.6mi, 5:00 Run - Warm Up Before gym work out Add a comment	1.5mi, 12:00 Run - Warm Down Warm up warm down Add a comment 3.1mi, 20:50 Run - Race Southend park run came 14 th beat Terry knightly so happy Add a comment	4.5mi, 32:00 Run - Treadmill Run at gym Add a comment
Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2
12.4mi, 57:00 Bike - Mountain Biking Felt ok Add a comment	1.9mi, 16:00 Run - Warm Down Warm up warm down on track Add a comment 2.1mi, 11:30 Run - Track Session 30 min 200 on 200 off Add a comment	4.1mi, 35:00 Run - Steady-State Run with Gemma in SWF. Nice jog Add a comment	0.4mi, 14:30 Swim - Pool Add a comment 0mi, Cross - Core Core 30 sit ups press ups etc Add a comment 1.3mi, 10:30 Run - Treadmill Warm up in gym Add a comment	2.5mi, 38:00 Walk - General Add a comment	4.3mi, 34:00 Run - Treadmill Add a comment 0mi, Cross - Core Dead lifts squats bench press etc Add a comment	3.2mi, 26:00 Run - Hill Work 3 loops up hill around and back 3 times opp us Add a comment
Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9
0mi, Cross - Core Kettle bell squats single. Push up bars bar squats sit ups press ups leg press Add a comment 2.5mi, 20:30 Run - General Felt good beforecore at gym Add a comment	1.7mi, 15:00 Run - Warm Up Warm up warm down track Add a comment 3.1mi, 19:02 Run - Track Session Chris cook session 1 k 800 m 400 200 4 min rec do again 2 min rec Add a comment	10.2mi, 52:00 Bike - Mountain Biking Stambridge loop felt ok Add a comment	3.3mi, 30:00 Run - Trail Run Run with Gemma from Hockley woods nice run Add a comment	0mi, Cross - Core Bar lifts squats 25 min core Add a comment 3.1mi, 26:00 Cross - Elliptical X train plus gym Add a comment	1.2mi, 10:00 Run - Warm Down Add a comment 3.1mi, 22:03 Run - Race SWF park run wore flats back hurt after really pushed it Add a comment	-

tonytherunner

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