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Middler

Last on at 5pm, 31st Jan 2025

F60 Northamptonshire

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Training
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Races
46
Miles
6441
Miles
96
Miles
2160
Miles
898
WAVA
71.45%
5k
26:12
10k
50:34
Half
1:58:24
Mara
4:23:58

About Me
Was a runner, then got out of it through injuries, since had more comebacks than all the ageing rockers put together. However, got it together enough to complete the Antarctic Ice Marathon in December 2019. Show More...

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Recent Blogs
Antarctic photographs as requested	Dec 2019
Antarctic Ice Marathon	Dec 2019
Failed	Aug 2012
I haven't been here since 2009	May 2012
Fetch Blues	Jun 2009

My parkrun
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Recent Training
31st Jan	Strength	0mi	35:00
31st Jan	Intervals	1.9mi	19:17
30th Jan	Recovery Run	7.2mi	1:20:49
29th Jan	Yoga	0mi	20:00
29th Jan	Zwift	8.1mi	32:00

12 Month Benchmarks	Run
Mile	8:25
5k	28:56
5mi	50:01
10k	1:05:24
10mi	1:57:02

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Buddies (3)

Followers (1)

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2013	2014	2019	2022	PB	WB
3mi	4			23:48 62.48	23:34 63.59		24:35 62.02					23:34 7:51/mi	63.59
5km	5	27:38 55.09						27:35 59.77	26:12 63.61		32:20 57.20	26:12 8:26/mi	63.61
3.3mi	1						23:33 71.45					23:33 7:08/mi	71.45
3.5mi	1		28:26 61.30									28:26 8:07/mi	61.30
5.9mi	1			55:50 53.50								55:50 9:28/mi	53.50
6mi	5			51:27 59.08	49:59 61.29							49:59 8:20/mi	61.29
10km	11	53:33 58.42	53:26 58.55	52:30 60.03	50:34 62.81	54:48 58.97						50:34 8:08/mi	62.81
6.5mi	1		1:14:37 44.28									1:14:37 11:29/mi	44.28
13.1mi	9	1:58:24 57.01	2:07:09 53.49	2:02:22 56.04			2:10:12 53.63			2:16:10 57.67		1:58:24 9:02/mi	57.67
15mi	1			2:26:04 53.72								2:26:04 9:44/mi	53.72
26.2mi	2			4:23:58 53.52						7:08:23 38.62		4:23:58 10:05/mi	53.52

2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup SB	32:20	57.20	5km
2019		Result	WAVA	Distance
13 Dec	Antarctica Ice Marathon SB	7:08:23	38.62	26.2mi
7 Jul	Richmond Park Half, July SB	2:16:10	57.67	13.1mi
2014		Result	WAVA	Distance
27 Apr	Northamptonshire 5k Race Series - Race 1 (Corby) PB	26:12	63.61	5km
16 Feb	Wellingborough MT Dirt Run 5k Round 3	29:09	57.18	5km
2013		Result	WAVA	Distance
28 Apr	Northamptonshire 5k Race Series - Race 3 (Corby) SB	27:35	59.77	5km
2009		Result	WAVA	Distance
17 May	Eyam Half Marathon SB	2:10:12	53.63	13.1mi
3 May	livingstone relays PB	23:33	71.45	3.3mi
4 Apr	Midlands Ladies 6-Stage Road Relays SB	24:35	62.02	3mi
15 Feb	Derby Runner XC - Foremark reservoir	54:22	52.40	5.5mi
18 Jan	Derby Runner XC - Grace Dieu	52:47	48.90	5mi
2008		Result	WAVA	Distance
28 Dec	Huncote Hash	1:05:10	47.83	6mi
21 Dec	Derby Runner XC - Bagworth Heath			5mi
30 Nov	Derby Runner XC - Sinai park	53:50	47.95	5mi
16 Nov	Hinckley XC - Derby Runner League	53:18	53.45	5.5mi
8 Nov	North Midlands XC League race 2 (Ladies)	30:24	62.71	6km
5 Oct	Baxters River Ness 10K SB	54:48	58.97	10km
2007		Result	WAVA	Distance
8 Apr	Livingstone Road Relay PB	23:34	63.59	3mi
31 Mar	Midland 6 Stage Road Relay	24:15	61.79	3mi
25 Mar	Kibworth 6 - LRRL Round 5	51:54	59.02	6mi
11 Mar	LRRL Desford 10k PB	50:34	62.81	10km
14 Jan	Barrow 6 - LRRL Round 1 PB	49:59	61.29	6mi
2006		Result	WAVA	Distance
31 Dec	Huncote Hash	1:14:23	41.18	6mi
22 Oct	Abingdon Marathon PB	4:23:58	53.52	26.2mi
17 Sep	Cransley Half-marathon SB	2:02:22	56.04	13.1mi
6 Aug	RLR - Leg C PB	55:50	53.50	5.9mi
6 Jun	The Weedon 10K			10km
10 May	Rugby 6 EMGP Series SB	51:27	59.08	6mi
7 May	Eyam Half Marathon	2:10:46	52.01	13.1mi
25 Mar	Midland 12 Stage Road Relay Short Leg SB	23:48	62.48	3mi
12 Mar	Marie Curie Cancer Care Daffodil Run (15m) PB	2:26:04	53.72	15mi
5 Mar	Wellingborough Multiterrain 10K (Round 3)	52:43	59.78	10km
12 Feb	Wellingborough Multiterrain 10K (Round 2) SB	52:30	60.03	10km
22 Jan	Wellingborough Multiterrain 10K (Round 1)	53:39	58.74	10km
2005		Result	WAVA	Distance
31 Dec	Huncote Hash PB	1:14:37	44.28	6.5mi
13 Nov	High Peak Relay PB	28:26	61.30	3.5mi
30 Oct	Worksop Half Marathon	2:33:13	44.39	13.1mi
25 Sep	The Great Kibworth Run SB	2:07:09	53.49	13.1mi
4 Sep	Cransley 10k	56:20	55.95	10km
15 May	Eyam	2:23:29	47.04	13.1mi
20 Feb	Wellingborough Multiterrain 10K (Round 2)	55:56	55.93	10km
23 Jan	Wellingborough Multiterrain Round 1 SB	53:26	58.55	10km
2004		Result	WAVA	Distance
12 Dec	Bedford Harriers Half Marathon PB	1:58:24	57.01	13.1mi
31 Oct	Worksop Half Marathon	2:01:18	55.65	13.1mi
12 Sep	Cransley 10k SB	53:33	58.42	10km
11 Jul	Race for Life - Burghley House SB	27:38	55.09	5km
13 Jun	Dunstable 10k	54:01	57.53	10km
16 May	Eye 10k	55:35	55.91	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	20	0	0	0	0	0	0	0	0	0	0	0	20
2025	0.9	0	0	0	0	0	0	0	0	0	0	0	0.9
2025	65	0	0	0	0	0	0	0	0	0	0	0	65
2025	63	0	0	0	0	0	0	0	0	0	0	0	63
2024	14	48	13	13	86	38	32	9	13	19	24	5	316
2024	1.1	0	0.9	3.5	3.3	3.7	1.8	5.8	4.2	4.6	2.5	1.2	32.5
2024	36	0	17	52	22	39	22	50	57	61	57	57	470
2024	50	114	140	69	55	42	21	7	50	36	70	59	712
2023	13	39	25	74	31	50	2	46	0	88	5	0	373
2023	1.2	2.2	1.6	0.7	4.4	2.9	5.4	0	3.5	3	2.3	3.4	30.6
2023	20	37	38	15	45	40	44	32	60	25	60	37	455
2023	36	96	124	19	89	46	45	0	67	21	34	44	621
2022	0	9	0	0	0	7	0	3	3	5	22	28	76
2022	1.9	2.8	2.2	2.7	0	3	4.4	2.1	0.7	3.6	3.8	2.3	29.4
2022	0	33	40	35	5	49	58	33	14	50	44	39	400
2022	0	8	0	0	0	6	0	44	12	41	52	61	224
2021	0	0	0	16	10	8	18	0	12	0	0	0	63
2021	0	0	0	0	0.3	1	1.2	0	0	0	0	0	2.5
2021	46	54	38	52	67	58	47	47	61	11	0	0	481
2021	0	0	0	0	0	0	0	13	0	0	0	0	13
2020	0	0	0	0	0	0	0	0	0	0	0	17	17
2020	50	38	26	40	22	35	36	36	30	47	60	62	484
2020	0	0	16	79	62	0	0	0	0	0	0	0	157
2019	29	7	0	36	55	91	70	93	124	79	6	52	642
2018	0	0	0	0	11	15	28	43	42	45	8	41	233
2018	0	0	0	0	46	56	134	18	0	0	0	0	254
2017	0	3	0	0	0	0	0	0	0	3	0	0	6
2014	0	0	0	14	56	29	0	13	6	0	0	0	118
2013	0	0	0	7	0	0	0	0	0	0	0	0	7
2012	0	0	0	0	0	0	0	5	18	4	0	0	27
2012	0	0	0	0	0	0	0	44	0	0	0	0	44
2009	0	0	0	33	0	0	0	0	0	0	0	0	33
2009	81	58	93	87	82	56	12	0	0	0	0	0	468
2008	13	0	0	0	32	41	43	33	53	38	41	45	339
2008	0	0	0	0	40	0	0	0	0	0	0	0	40
2007	89	32	92	85	0	0	0	15	21	32	66	34	465
2006	62	75	93	98	104	45	84	132	122	140	87	75	1115
2006	0	0	0	0	0	0	0	20	0	0	0	0	20
2005	53	35	22	95	35	49	77	72	59	66	51	56	668
2005	0	0	0	0	0	0	12	0	0	0	0	0	12

Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12
0mi, 10:00 Cross - Strength Banded leg work. Add a comment 11.9mi, 50:00 Bike - Zwift Sweet spot#1 - had a bit of a sore throat but thought that a steady ride is no worse than walking. 5m warm up, 1m @ 69w, 3x8min @118w, 5min cool down Add a comment	0mi, 34:00 Cross - Yoga Usual yoga plus 10min core work. Add a comment 4.2mi, 45:08 Run - Progressive Just a lovely winter’s afternoon run along the canal. Sun and rain resulted in fab rainbow, then watched the sun setting in all its glory. Tried out new drill from this 10 day challenge FB group I’ve joined. Add a comment	0mi, 1:00:00 Cross - PersonalTrainer First session of 2025. Craig asked me what I wanted to focus on this year. Couldn’t answer?!?!?! Add a comment	0mi, 20:00 Cross - Yoga Shortened version. Add a comment 0mi, 15:00 Cross - Strength 2 x arms#1 1 x core. Add a comment 2mi, 22:00 Run - Intervals Rhythm and Roll intervals. Got into a right mess with watch and NRC app so no definitive record of what I did🤬 and I was dead proud of my finish. Warm up, 1 x 30” @mile, 4 x 30” @5k, 3’ @10k, repeat last 5 intervals, 30” recovery. Add a comment	0mi, 22:00 Cross - Yoga Add a comment 0mi, 15:00 Cross - Strength 3 x legs#3 Add a comment 4.5mi, 1:24:00 Walk - General Glorious walk on a cold winter’s day. Add a comment	0mi, 22:00 Cross - Yoga Add a comment 3.1mi, 1:28:06 Walk - General Lovely walk over the Caudle, although terrain was tough going. Went with Lewy who is still recovering from a chest infection. Add a comment	6.9mi, 1:17:58 Run - Long Run Lovely run up Nevill Holt Hill with Dot on a proper frosty winter’s day. Add a comment
Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19
0mi, 23:00 Cross - Yoga Add a comment 0mi, 15:00 Cross - Strength 3 x legs #1. Some plyo and ankle stuff thrown in. Add a comment 4mi, 46:36 Run - Recovery Run Trying to keep it slow as advice from running challenge thingy with hill strides added in (again as instructed). This is a lovely track to run as no cars but hills, which makes it a different option from the canal. Add a comment	0mi, 10:00 Swim - Open Water Water temp 2* air 7* lake was frozen and Jonny had to cut a pool out for us. We had a small anti clockwise circuit to swim, I did 3 loops in skins. Add a comment	0mi, 34:00 Cross - Yoga Plus 10 mins core work Add a comment 0mi, 1:00:00 Cross - PersonalTrainer Add a comment	9.1mi, 1:41:52 Run - Long Run Well, had planned a 9mile run for today, got up this morning and couldn’t face it so changed it to 7miles. It was going ok then I bumped into Lewy at Foxton just at the turnaround point so thought why not carry on to four, then thought well why not turn round at 4.5 then I will get my 9mile run in. 9 miles done😃. Trying to consciously run slowly as per training advice, turns out I don’t need to try, I just do it naturally😂 Add a comment	0mi, 30:39 Cross - Yoga 2 x arms#2 and yoga Add a comment 9.9mi, 37:00 Bike - Zwift You know I’m right interval session. 4 min warm up, 1m@75w, 151w 123w x 6, 4m@ 75w repeat intervals, 3m@75w Add a comment	-	0mi, 23:00 Cross - Yoga Add a comment 0mi, 15:00 Cross - Strength DB arms and body weight ankles and balance. Add a comment 6.3mi, 1:13:13 Run - General Standard Medbourne route with Dot. Relaxed pace meant really enjoyable run. Add a comment
Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26
0mi, 25:00 Cross - Yoga Plus core - some using weights. Add a comment 4.2mi, 41:31 Run - Intervals NRC Speed-durance session. 2’@5k x 3, 10’@10k,2’@5k x3 5:09,5:04,5:04 5:51 5:17,4:52,5:13(got interrupted by a car) Add a comment	0mi, 30:00 Cross - Yoga Weighted yoga and body weight legs stuff Add a comment 0.4mi, 20:28 Swim - Open Water Water 4* air 3* and wind very cold. Watch didn’t record swim (think tow float was upside down) so bit of a guess. It felt cold and my hands were very cold for most of it, not sure if they warmed up as I got faster or just froze. Add a comment	0mi, 24:00 Cross - Yoga Add a comment 6mi, 56:00 Bike - Zwift Rolling hills #1 session. Hmmmmm MW seems to have some issues with ERG mode as the power isn’t setting itself as it should. It did the same thing the other day so it’s not a one off issue. Ended up doing most of this in Zone 1 and 2. Still it suited as I have a long run tomorrow. Also, I don’t think it records the mileage accurately either as workout records as a free ride not as a session. Add a comment 0mi, 1:00:00 Cross - PersonalTrainer Good Craig session Add a comment	10mi, 1:55:08 Run - Long Run Well having talked myself out of doing this Lewy talked me back into it. Then when I went to park the car it started to rain heavily. However, I loaded the NRC 10mile run session up and set off, not thinking I would actually complete it, but I did🎉🎉🎉. Right ankle strapped up but it coped, left toes strapped and they were fine, got occasional burning sensation under ball of right foot but I did the run. Add a comment	0mi, 24:00 Cross - Yoga Travelled up to The Lakes so no other exercise today. Add a comment	2.5mi, 55:37 Walk - General A walk into Coniston to get bread (crappy stuff) to replace the one (beautiful granary I made) I left at home. Add a comment 4.8mi, 3:33:32 Walk - General Walk from the cottage to Old Man of Coniston (which you can see from the cottage). Returned the same route as although we had planned a circular route, the wind on the other side was cold and gusting very strongly. There was ice and snow at the top! Add a comment	4.6mi, 1:55:47 Walk - General Plus a mile and a half to get to the Coniston Launch that took us to Sunny Bank Jetty to start the walk. Walked with Jill and Paul. Add a comment 0mi, 23:00 Cross - Yoga Watched by sheep in the holiday cottage garden. Add a comment
Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2
8.1mi, 30:00 Bike - Zwift Anaerobic into sweetspot coached session. Add a comment	0.5mi, 25:00 Swim - Open Water A wet and miserable morning at RH but the swim was good. Air 5* water 5* no wind. Add a comment	0mi, 20:00 Cross - Yoga Add a comment 8.1mi, 32:00 Bike - Zwift Descending anaerobic session. Add a comment 0mi, 1:00:00 Cross - PersonalTrainer Good session but have love hate relationship with the endurance work. Add a comment	7.2mi, 1:20:49 Run - Recovery Run As I haven’t run for a week I decided to cut the distance back but do a hilly route. Used the NRC 7 mile run guide which proved very useful. Start was slow (as instructed) and have to say it was becoming hard work. Then in the middle instructed to pick up the pace and then I felt like I was flying, I felt really strong and joyous. Then instructed to pull back on the pace which was hard and made the running seem harder too. However, it’s made me feel that I am strong and I am capable of holding a speed over distance. Have to say, it wasn’t always easy as track was icy, muddy and full of path wide puddles. Add a comment	0mi, 35:00 Cross - Strength 2 x arms, 2 x legs then mix of stretching and core work. Add a comment 1.9mi, 19:17 Run - Intervals Really short on time as I left home too late and I was meeting my sisters at 10. NRC 321 go (3m@10k, 2m@5k, 1m@mile, 30s@best) 5:50,5:30,5:00,4:32 Add a comment	-	-

Middler

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