Gaz von Lager

M45

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Recent Blogs
The Missus!!!	Feb 2012

My parkrun
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Recent Training
7th May	General	5.1mi	54:27
3rd May	General	5.8mi	1:04:02
2nd May	General	3.3mi	13:34
2nd May	General	3.4mi	14:01
1st May	General	8.5mi	36:20

12 Month Benchmarks	Run	Bike
Mile	7:00	2:04
5k	23:00	6:31
5mi	45:14	10:38
10k	57:59	13:18
10mi	1:37:16	22:23
Half	2:11:05	1:05:58
20mi	3:26:32	0
Mara	4:33:40	0
50k	5:28:12	0

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2024 Targets	Set your targets
Bike 1200 Run 1200

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Buddies (5)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023	PB	WB
1mi	2												7:09 54.13									6:40 62.44		6:40 6:40/mi	62.44
5km	36											25:08 52.30	22:55 57.36	20:42 64.42	20:21 65.53	21:31 62.89	20:50 64.95	20:46 66.14	19:59 68.73	21:50 63.38		22:46 62.67	23:10 62.07	19:59 6:26/mi	68.73
4.3mi	1													33:29 55.10										33:29 7:47/mi	55.10
4.4mi	2														30:05 63.22									30:05 6:50/mi	63.22
4.5mi	10													31:36 61.17	31:57 60.91									31:36 7:01/mi	61.17
4.6mi	1												36:18 54.70											36:18 7:51/mi	54.70
5mi	14		43:55 47.97	45:11 46.62											36:38 59.08			37:22 59.25		34:08 65.88				34:08 6:50/mi	65.88
5.1mi	1																37:18 60.10							37:18 7:19/mi	60.10
5.2mi	3													37:29 59.75										37:29 7:13/mi	59.75
5.5mi	1															39:36 61.14								39:36 7:12/mi	61.14
6mi	6		51:12 49.73	52:03 48.92							50:35 50.64	50:59 50.41		46:16 56.06										46:16 7:43/mi	56.06
10km	26	48:16 54.70	54:48 48.18	50:47 51.99	51:40 51.10	51:49 50.95		1:01:53 42.72	45:28 58.26	48:10 54.99	48:21 54.92		48:22 55.57	43:25 62.26										43:25 6:59/mi	62.26
6.4mi	3													47:30 58.39	45:27 61.37				43:54 65.41					43:54 6:52/mi	65.41
10mi	5				1:34:10 46.46	1:24:58 51.49	1:30:18 48.45		1:19:41 54.93											1:39:57 46.34				1:19:41 7:58/mi	54.93
13.1mi	5	1:51:56 51.79				1:56:43 49.67				1:40:37 57.69				1:39:27 59.36								1:42:53 61.02		1:39:27 7:35/mi	61.02
20mi	1									3:00:04 50.69														3:00:04 9:00/mi	50.69
26.2mi	1					4:21:27 46.49																		4:21:27 9:59/mi	46.49
33mi	1																						5:45:05 51.14	5:45:05 10:27/mi	51.14
34mi	2																		5:56:00 49.40		5:48:45 51.69			5:48:45 10:15/mi	51.69

2023		Result	WAVA	Distance
27 Dec	Queens Head 5k SB	23:10	62.07	5km
24 Dec	The Santa Fun Run 5K Chesterfield	30:37	46.97	5km
11 Nov	Linacre Infini	0 / 0	0.00	6hr
21 Oct	Amberaid 30 Trail Race		0.00	31mi
12 Aug	Cordwell Colossus (20mi)		0.00	20mi
22 Jul	HALO Trail Race	0 / 0	0.00	6hr
13 May	Spire Ultra PB	5:45:05	51.14	33mi
2022		Result	WAVA	Distance
30 Oct	Derby Runner XC Race 1 - Anslow	39:47	58.34	5mi
23 Oct	Cannon Events - Avenue 5k SB	22:46	62.67	5km
21 May	White Peak Half Marathon SB	1:42:53	61.02	13.1mi
13 Apr	Derby Midweek Mile PB	6:40	62.44	1mi
13 Apr	Derby Midweek 5k	23:10	61.11	5km
2020		Result	WAVA	Distance
31 Oct	Spire Ultra PB	5:48:45	51.69	34mi
2019		Result	WAVA	Distance
29 Sep	Cannon Events - Avenue 5k	23:27	59.46	5km
14 Sep	Brierley Forest parkrun	25:44	54.18	5km
24 Aug	Double or Quit SB	1:39:57	46.34	10mi
20 Aug	Derby Summer Series Race 4 - 5K SB	21:50	63.38	5km
26 Jun	Elmton Chase PB	34:08	65.88	5mi
22 Jun	Poolsbrook parkrun	23:27	59.01	5km
2018		Result	WAVA	Distance
2 Dec	BDXC Bakewell	37:01	59.42	4.89mi
1 Dec	No Walk in the Park	20:37	67.12	5km
3 Nov	National XC Relays	21:40	63.87	5km
14 Oct	BDXC - Shipley	36:50	61.05	5mi
6 Oct	No Walk in the Park	20:41	66.90	5km
1 Sep	No Walk in the Park	20:51	65.87	5km
4 Aug	No Walk in the Park	20:07	68.27	5km
7 Jul	No Walk in the Park	29:50	46.04	5km
19 Jun	NDRC Twigg Handicap PB	43:54	65.41	6.4mi
2 Jun	No Walk in the Park PB	19:59	68.73	5km
5 May	Spire Ultra SB	5:56:00	49.40	34mi
11 Feb	BDXC Holmebrook Valley Park	40:22	55.27	5mi
21 Jan	BDXC Long Eaton	37:48	61.44	5.2mi
6 Jan	Nottinghamshire & Derbyshire XC Champs	46:25	59.96	10km
2017		Result	WAVA	Distance
27 Dec	Queens Head 5k SB	20:46	66.14	5km
17 Jun	Poolsbrook parkrun	21:20	63.90	5km
10 Jun	Poolsbrook parkrun	21:15	64.15	5km
3 Jun	No Walk in the Park	21:05	64.66	5km
13 May	Poolsbrook parkrun	21:23	63.75	5km
9 May	BDRL Ilkeston SB	37:22	59.25	5mi
6 May	No Walk in the Park	21:14	64.20	5km
29 Apr	Poolsbrook parkrun	24:51	54.86	5km
22 Apr	Poolsbrook parkrun	21:34	63.21	5km
14 Jan	North Mids XC League - Nottingham - Mens	46:13	59.75	10km
7 Jan	Derbyshire XC Championships	39:14	59.89	5.3mi
2016		Result	WAVA	Distance
13 Nov	BDXC Chaddesdon Park	32:28	61.30	4.5mi
2 Oct	BDXC - Shipley	37:36	58.88	5mi
3 Sep	No Walk in the Park SB	20:50	64.95	5km
9 Aug	BDRL - Shipley CC PB	37:18	60.10	5.1mi
6 Aug	No Walk in the Park	25:37	52.83	5km
7 Feb	BDXC Holmebrook Valley Park	37:26	58.68	5mi
24 Jan	BDXC Long Eaton	38:49	58.91	5.2mi
9 Jan	Nottinghamshire & Derbyshire XC Champs	47:29	57.70	10km
2 Jan	No walk in the park	21:28	63.04	5km
2015		Result	WAVA	Distance
27 Dec	Queens Head 5k SB	21:31	62.89	5km
8 Nov	BDXC Chaddesdon Park	32:15	61.25	4.5mi
20 Sep	Chesterfield Marathon Relay 3rd Leg PB	39:36	61.14	5.5mi
3 Jan	Nottinghamshire & Derbyshire XC Champs	38:00	71.59	10km
2014		Result	WAVA	Distance
9 Nov	BDXC Chaddeston Park (Race 2)	31:17	61.25	4.4mi
1 Nov	National XC Relays	21:30	62.48	5km
15 Jul	NDRC Twigg Handicap SB	45:27	61.37	6.4mi
8 Jul	BDRL Carsington SB	31:57	60.91	4.5mi
10 Jun	BDRL Denby	32:40	59.57	4.5mi
25 May	Hilly Clothing Company Tour of the Derwent Valley : Race 3 of 4	37:50	57.21	5mi
23 May	Hilly Clothing Company Tour of the Derwent Valley : Race 1 of 4 PB	30:05	63.22	4.4mi
13 May	BDRL Ilkeston SB	36:38	59.08	5mi
1 Mar	No walk in the park SB	20:21	65.53	5km
22 Feb	English National XC Championships	52:16	62.70	12km
9 Feb	BDXC Holmebrook Valley Park	41:49	51.76	5mi
12 Jan	BDXC Allestree	48:06	54.23	6mi
4 Jan	Nottinghamshire & Derbyshire XC Champs	45:40	59.19	10km
2013		Result	WAVA	Distance
15 Dec	Bolsover 10K PB	43:25	62.26	10km
1 Dec	BDXC Long Eaton	34:54	59.53	4.8mi
24 Nov	Heanor 10K Pudding Run	43:43	61.83	10km
10 Nov	BDXC Chaddesdon Park	31:14	62.30	4.5mi
2 Nov	No walk in the park SB	20:42	64.42	5km
27 Oct	Worksop Half Marathon PB	1:39:27	59.36	13.1mi
20 Oct	Booth's decorators XC league race 1 Shipley	33:19	58.41	4.5mi
6 Aug	Booths Shipley CC PB	37:29	59.75	5.2mi
3 Aug	No walk in the park	21:24	61.87	5km
18 Jul	Hardwick Hall 6 Mile Road Race PB	46:16	56.06	6mi
9 Jul	BDRL Carsington	33:48	57.19	4.5mi
30 Jun	Great Manchester Cycle (52 miles)	2:34:15	0.00	52mi
25 Jun	NDRC Twigg Handicap SB	47:30	58.39	6.4mi
11 Jun	BDRL Denby PB	33:29	55.10	4.3mi
14 May	BDRL Ilkeston PB	31:36	61.17	4.5mi
5 May	Holymoorside 10k	48:08	55.84	10km
16 Apr	Booths Teversal	36:51	58.37	5mi
10 Feb	BDXC Holmebrook Valley Park	43:35	49.35	5mi
13 Jan	BDXC Shipley Cricket Club	37:14	51.91	4.5mi
5 Jan	No walk in the park	22:18	59.37	5km
2012		Result	WAVA	Distance
27 Dec	Queens Head 5k	23:15	56.94	5km
2 Dec	Booths XC Long Eaton PB	36:18	54.70	4.62mi
18 Nov	Heanor 10K Pudding Run SB	48:22	55.57	10km
22 Apr	Sheffield Lord Mayor's 10k	49:13	54.35	10km
7 Apr	No Walk in the Park SB	22:55	57.36	5km
11 Mar	Dronfield 10km	50:03	53.45	10km
15 Feb	Derby Midweek 5k	24:04	54.62	5km
15 Feb	Derby Midweek Mile SB	7:09	54.13	1mi
2011		Result	WAVA	Distance
27 Dec	Queens Head 5k SB	25:08	52.30	5km
14 Jul	Hardwick Hall 6 Mile Road Race SB	50:59	50.41	6mi
15 May	Aston-on-Trent 10k		0.00	10km
2010		Result	WAVA	Distance
15 Jul	Hardwick Hall 6 Mile Road Race SB	50:35	50.64	6mi
9 May	Holymoorside 10k	50:40	52.41	10km
18 Apr	Sheffield Lord Mayor's 10k SB	48:21	54.92	10km
21 Mar	Dronfield 10K	51:54	51.16	10km
2009		Result	WAVA	Distance
15 Nov	Heanor 10K Xmas Pud	50:13	52.88	10km
25 Oct	Booth's decorators XC league race 1 Shipley	36:35	52.05	4.5mi
16 May	White Peak Half Marathon SB	1:40:37	57.69	13.1mi
22 Mar	Ashby 20 PB	3:00:04	50.69	20mi
22 Mar	Dronfield 10k SB	48:10	54.99	10km
2008		Result	WAVA	Distance
28 Dec	Millennium Runs On 10K	45:31	58.19	10km
14 Dec	Bolsover 10k	47:01	56.34	10km
16 Nov	Heanor 10k Xmas Pud Run SB	45:28	58.26	10km
31 Aug	Spire 10 Mile PB	1:19:41	54.93	10mi
2007		Result	WAVA	Distance
16 Dec	Bolsover 10k SB	1:01:53	42.73	10km
2006		Result	WAVA	Distance
3 Sep	Spire 10 Mile SB	1:30:18	48.45	10mi
2005		Result	WAVA	Distance
21 May	White Peak Half Marathon SB	1:56:43	49.67	13.1mi
17 Apr	London Marathon PB	4:21:27	46.49	26.2mi
20 Mar	Dronfield 10k SB	51:49	50.95	10km
30 Jan	Ferriby 10 SB	1:24:58	51.49	10mi
2004		Result	WAVA	Distance
19 Dec	Bolsover 10K SB	51:40	51.10	10km
5 Sep	Spire 10 Mile SB	1:34:10	46.46	10mi
15 May	Rother Valley 10k	53:39	49.21	10km
2003		Result	WAVA	Distance
21 Dec	Bolsover 10K SB	50:47	51.99	10km
17 Jul	Hardwick Hall 6 Mile Road Race SB	52:03	48.92	6mi
12 Jul	Buxton Carnival 5 SB	45:11	46.62	5mi
2002		Result	WAVA	Distance
1 Sep	Chesterfield Half Marathon		0.00	13.1mi
13 Jul	Buxton Carnival 5 SB	43:55	47.97	5mi
4 Jul	Hardwick Hall 6 Mile Road Race SB	51:12	49.73	6mi
11 May	Rother Valley 10k SB	54:48	48.18	10km
2001		Result	WAVA	Distance
13 Oct	Rother Valley 10K SB	48:16	54.70	10km
2 Sep	Chesterfield Half Marathon SB	1:51:56	51.79	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	29	15	43	38	11	0	0	0	0	0	0	0	136
2024	83	150	117	150	23	0	0	0	0	0	0	0	524
2023	90	38	140	129	71	56	4	29	6	11	9	61	644
2023	102	67	134	85	170	129	92	145	125	133	99	66	1346
2022	39	37	50	116	123	8	19	32	33	92	53	35	637
2022	31	124	137	68	158	353	416	439	203	105	100	50	2185
2021	0	0	0	0	10	19	0	10	0	0	0	0	39
2021	84	69	66	0	14	14	0	11	0	3	0	7	267
2021	14	0	99	66	126	129	135	175	101	37	120	67	1069
2020	126	151	160	130	131	101	100	101	101	151	102	100	1455
2020	182	182	198	130	162	155	155	111	170	116	100	70	1732
2019	48	11	12	37	50	73	30	76	102	100	100	96	736
2019	236	266	303	261	231	278	360	227	113	212	289	229	3004
2018	85	94	146	147	94	58	60	41	27	67	105	80	1003
2018	314	278	227	197	257	296	264	258	267	307	268	168	3102
2017	17	0	12	19	38	36	4	0	4	7	58	113	307
2017	216	189	276	297	327	323	269	297	286	296	268	190	3234
2016	45	28	0	7	0	6	39	81	3	9	12	18	249
2016	216	207	228	225	197	237	213	220	204	187	197	146	2476
2015	5	0	0	23	25	10	6	34	31	15	4	55	209
2015	200	194	210	158	242	297	303	249	235	263	254	167	2772
2014	82	74	46	59	33	39	21	21	15	6	61	38	495
2014	210	177	202	197	164	201	269	149	211	226	164	113	2283
2013	27	52	85	39	42	15	33	63	26	61	54	26	522
2013	0	33	95	182	209	352	336	276	198	263	223	171	2338
2012	29	30	39	30	22	13	6	0	0	9	59	59	296
2012	132	169	265	258	447	442	500	326	363	180	13	0	3095
2011	0	0	0	0	0	0	0	0	0	0	0	7	7

Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
-	-	3.2mi, 30:23 Run - Easy 1) 1mi - 9:15(9:15/mi) 157/175bpm [1452b/mi] 118cal 6.49/0mph 2) 1mi - 9:27(9:27/mi) 152/165bpm [1435b/mi] 109cal 6.36/0mph 3) 1mi - 9:24(9:24/mi) 159/170bpm [1495b/mi] 117cal 6.38/0mph 4) 0.23mi - 2:17(10:04/mi) 158/165bpm [1589b/mi] 27cal 5.96/0mph Add a comment 8.5mi, 41:23 Bike - Road Biking 1) 8.49mi - 41:23(4:53/mi) 151/177bpm [736b/mi] 477cal 12.3/0mph Add a comment 8.2mi, 38:50 Bike - Commuting 1) 8.23mi - 38:50(4:43/mi) 140/165bpm [660b/mi] 390cal 12.72/0mph Add a comment	8.5mi, 38:46 Bike - Road Biking 1) 8.47mi - 38:46(4:35/mi) 148/168bpm [677b/mi] 432cal 13.11/0mph Add a comment 8.1mi, 35:21 Bike - Commuting 1) 8.12mi - 35:21(4:21/mi) 157/178bpm [684b/mi] 444cal 13.78/0mph Add a comment	-	-	-
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	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26
-	-	-	-	4.9mi, 47:29 Run - Easy 1) 1mi - 9:15(9:15/mi) 136/159bpm [1257b/mi] 95cal 6.49/0mph 2) 1mi - 9:43(9:43/mi) 160/183bpm [1555b/mi] 125cal 6.17/0mph 3) 1mi - 10:07(10:07/mi) 159/173bpm [1609b/mi] 127cal 5.93/0mph 4) 1mi - 9:49(9:49/mi) 159/166bpm [1561b/mi] 120cal 6.11/0mph 5) 0.86mi - 8:35(9:57/mi) 161/184bpm [1602b/mi] 102cal 6.03/0mph Add a comment	8.5mi, 39:51 Bike - Road Biking 1) 8.47mi - 39:51(4:42/mi) 155/178bpm [729b/mi] 478cal 12.76/0mph Add a comment 8.2mi, 37:59 Bike - Commuting 1) 8.24mi - 37:59(4:36/mi) 110/149bpm [507b/mi] 217cal 13.02/0mph Add a comment	1.5mi, 12:04 Run - Tempo 1) 1mi - 8:22(8:22/mi) 148/162bpm [1238b/mi] 99cal 7.17/0mph 2) 0.46mi - 3:42(7:58/mi) 165/175bpm [1316b/mi] 49cal 7.53/0mph Add a comment 1.5mi, 13:02 Run - Tempo 1) 1mi - 9:00(9:00/mi) 150/171bpm [1349b/mi] 106cal 6.67/0mph 2) 0.45mi - 4:02(9:04/mi) 163/173bpm [1477b/mi] 52cal 6.62/0mph Add a comment
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	Thu 2nd May May 2	Fri 3rd May May 3
-	-	4.5mi, 43:27 Run - Easy 1) 1mi - 9:07(9:07/mi) 138/148bpm [1258b/mi] 98cal 6.58/0mph 2) 1mi - 9:06(9:06/mi) 155/168bpm [1410b/mi] 114cal 6.59/0mph 3) 1mi - 9:49(9:49/mi) 147/159bpm [1442b/mi] 106cal 6.12/0mph 4) 1mi - 10:25(10:25/mi) 155/168bpm [1614b/mi] 125cal 5.76/0mph 5) 0.47mi - 5:01(10:41/mi) 155/168bpm [1656b/mi] 56cal 5.62/0mph Add a comment 8.5mi, 39:52 Bike - Road Biking 1) 8.51mi - 39:52(4:41/mi) 147/170bpm [689b/mi] 439cal 12.81/0mph Add a comment 8.2mi, 37:55 Bike - Commuting 1) 8.23mi - 37:55(4:36/mi) 141/162bpm [649b/mi] 387cal 13.03/0mph Add a comment	8.5mi, 36:33 Bike - General 1) 8.49mi - 36:33(4:18/mi) 137/164bpm [590b/mi] 350cal 13.94/0mph Add a comment 8.2mi, 40:17 Bike - General 1) 8.23mi - 40:17(4:54/mi) 141/165bpm [690b/mi] 411cal 12.26/0mph Add a comment	8.5mi, 36:20 Bike - General 1) 8.48mi - 36:20(4:17/mi) 145/169bpm [621b/mi] 398cal 14.01/0mph Add a comment 8.2mi, 37:33 Bike - General 1) 8.23mi - 37:33(4:34/mi) 145/168bpm [662b/mi] 412cal 13.14/0mph Add a comment	3.3mi, 13:34 Bike - General 1) 3.29mi - 13:34(4:07/mi) 98/98bpm [404b/mi] 66cal 14.56/0mph Add a comment 3.4mi, 14:01 Bike - General 1) 3.43mi - 14:01(4:05/mi) 98/98bpm [401b/mi] 67cal 14.68/0mph Add a comment	5.8mi, 1:04:02 Run - General 1) 1mi - 11:06(11:06/mi) 123/151bpm [1364b/mi] 101cal 5.41/0mph 2) 1mi - 11:52(11:52/mi) 125/133bpm [1484b/mi] 101cal 5.06/0mph 3) 1mi - 11:17(11:17/mi) 137/172bpm [1545b/mi] 106cal 5.32/0mph 4) 1mi - 11:12(11:12/mi) 140/165bpm [1567b/mi] 109cal 5.36/0mph 5) 1mi - 11:16(11:16/mi) 145/155bpm [1633b/mi] 115cal 5.33/0mph 6) 0.76mi - 7:21(9:42/mi) 145/156bpm [1406b/mi] 71cal 6.19/0mph Add a comment
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	Thu 9th May May 9	Fri 10th May May 10
-	-	-	5.1mi, 54:27 Run - General 1) 1mi - 10:58(10:58/mi) 126/145bpm [1381b/mi] 102cal 5.47/0mph 2) 1mi - 11:05(11:05/mi) 129/140bpm [1430b/mi] 98cal 5.41/0mph 3) 1mi - 10:37(10:37/mi) 136/155bpm [1443b/mi] 99cal 5.65/0mph 4) 1mi - 10:05(10:05/mi) 145/160bpm [1461b/mi] 107cal 5.95/0mph 5) 1mi - 10:14(10:14/mi) 139/155bpm [1422b/mi] 85cal 5.86/0mph 6) 0.14mi - 1:29(10:47/mi) 148/155bpm [1595b/mi] 15cal 5.57/0mph Add a comment	-	-	-

Gaz von Lager

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