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Dick Spandex

Last on at 9am, 14th Mar 2025

M55

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Mileage
Training

Tri-Anglia

Races
74
Miles
16925
Miles
417
Miles
33590
Miles
3414
WAVA
71.54%
5k
19:38
5M
33:35
10k
42:16
10M
1:13:34
Half
1:38:45
Mara
3:43:08

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Recent Training
14th Mar	General	4.5mi	44:17
13th Mar	General	17mi	1:07:30
13th Mar	General	2.1mi	45:39
12th Mar	General	3mi	34:44
11th Mar	General	23.1mi	1:32:26

12 Month Benchmarks	Run	Bike
Mile	6:25	1:31
5k	21:05	7:32
5mi	36:55	12:38
10k	46:28	16:11
10mi	1:25:46	27:41
Half	1:52:39	36:48
20mi	3:06:13	57:31

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Buddies (6)

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	PB	WB
5km	17	21:23 63.73	20:37 66.60	20:35 67.21	19:50 70.28	19:38 71.54	21:04 67.19		19:38 6:19/mi	71.54
5mi	16	35:51 61.78	34:10 65.32	35:22 63.61	33:40 67.34	33:35 68.05			33:35 6:43/mi	68.05
10km	24	45:34 60.60	42:36 65.33	45:02 62.29	42:16 66.90	42:18 67.39	43:49 65.06	45:45 62.82	42:16 6:48/mi	67.39
10mi	7	1:21:10 55.74	1:14:19 60.88	1:17:11 59.57	1:13:54 62.73	1:13:34 63.54			1:13:34 7:21/mi	63.54
13.1mi	7	1:41:39 59.14	1:43:27 58.59		1:41:27 60.74	1:38:45 62.93	1:42:01 61.43		1:38:45 7:32/mi	62.93
26.2mi	2					4:29:21 47.73		3:43:08 58.64	3:43:08 8:31/mi	58.64

2016		Result	WAVA	Distance
18 May	Wroxham 5k			5km
2015		Result	WAVA	Distance
26 Apr	London Marathon			26.2mi
12 Apr	Diss Duathlon			0km/30km/10.2km
5 Apr	CONAC Trowse 10K			10km
15 Mar	Barcelona Marathon PB	3:43:08	58.64	26.2mi
1 Jan	Wymondham New Years Day 10K SB	45:45	62.82	10km
2014		Result	WAVA	Distance
23 Nov	Larking Gowen City of Norwich Half Marathon SB	1:42:01	61.43	13.1mi
8 Nov	Blickling parkrun SB	21:04	67.19	5km
13 Apr	The Cambridge Duathlon			0km/25mi/10mi
16 Feb	Valentines 10K SB	43:49	65.06	10km
2013		Result	WAVA	Distance
15 Dec	Turkey Trot PB	1:13:34	63.54	10mi
24 Nov	Larking Gowen City of Norwich Half Marathon			13.1mi
6 Oct	Chester Marathon SB	4:29:21	47.73	26.2mi
1 Sep	Wissey Half Marathon PB	1:38:45	62.93	13.1mi
19 Jun	Wroxham 5K PB	19:38	71.54	5km
5 Jun	Bungay 10k Summer Series - Race 1 SB	42:18	67.39	10km
22 May	Great Yarmouth 5 Mile Series Race 3 PB	33:35	68.05	5mi
13 May	Cape Wrath Challenge 10k	44:34	63.96	10km
8 May	Great Yarmouth 5 Mile Series Race 2	34:00	67.22	5mi
27 Apr	Norwich parkrun	20:06	69.88	5km
24 Apr	Great Yarmouth 5 Mile series Race 1	33:37	67.98	5mi
20 Apr	Norwich Parkrun	20:21	69.02	5km
29 Mar	Roger Wing Charity 10k	44:16	64.40	10km
3 Mar	Swavesey Half Marathon	1:40:13	61.49	13.1mi
2012		Result	WAVA	Distance
16 Dec	Beccles 10 mile Turkey Trot SB	1:13:54	62.73	10mi
25 Nov	Larking Gowen City of Norwich Half Marathon SB	1:41:27	60.74	13.1mi
14 Oct	RYSTON Cross Country Grand Prix RACE 1	20:49	66.96	5km
13 Oct	Norwich parkrun	20:29	68.05	5km
26 Sep	PSUK 10 Mile Road Running Championships	1:15:32	61.37	10mi
2 Sep	Wissey Half Marathon	1:47:33	57.29	13.1mi
1 Aug	Bungay Black Dog Summer Series ( Race 3 )	44:40	63.31	10km
27 Jul	Worstead Festival 5 (RCGP 7) SB	33:40	67.34	5mi
4 Jul	Bungay Black Dog Summer Series ( Race 2 )	43:44	64.66	10km
1 Jul	Humpty Dumpty 10K (RCGP 5)	43:36	64.86	10km
10 Jun	Wymondham Midsummer 10 mile	1:16:20	60.73	10mi
3 Jun	Edingthorpe 5	35:35	63.71	5mi
23 May	Great Yarmouth 5m Series Race 3	33:47	67.11	5mi
16 May	Wroxham 5K SB	19:50	70.28	5km
9 May	Great Yarmouth 5m Series Race 2	33:50	67.01	5mi
6 May	Bespak Grand East Anglia Run PB	42:16	66.90	10km
8 Apr	Trowse 10k	43:29	65.03	10km
25 Feb	Norwich parkrun	20:34	67.26	5km
12 Feb	Valentines day 10K - RCGP 2	43:33	64.41	10km
14 Jan	Norwich Parkrun	21:12	65.25	5km
2011		Result	WAVA	Distance
23 Oct	East Coast Run			10km
14 Sep	PSUK 10 Mile Road Race Championships SB	1:17:11	59.57	10mi
24 Aug	Broadland 5K Series - Race 3 SB	20:35	67.21	5km
21 Aug	Reepham Summer 10k SB	45:02	62.29	10km
13 Aug	Norwich Parkrun	21:19	64.89	5km
29 Jul	Worstead Festival 5 SB	35:22	63.61	5mi
4 Jun	Norwich Parkrun	20:57	66.03	5km
25 May	Broadland 5K Series - Race 1	21:00	65.87	5km
18 May	GYRR 5 Mile Series - Race 3	35:36	63.19	5mi
4 May	GYRR 5 Mile Series - Race 2	36:17	62.00	5mi
2 May	Breckland 10k	45:20	61.88	10km
24 Apr	Trowse 10k	46:51	59.88	10km
2010		Result	WAVA	Distance
8 Sep	GMP 10 miler			10mi
25 Aug	Wroxham 5K	20:51	65.85	5km
23 Jul	Worstead Festival 5	34:20	65.01	5mi
13 Jun	Wymondham Midsummer 10 Mile			10mi
26 May	Wroxham 5k SB	20:37	66.60	5km
2 May	Bespak Grand East Anglia Run SB	42:36	65.33	10km
14 Apr	GYRR 5 Mile Series - Race 1 SB	34:10	65.32	5mi
21 Mar	Reading Half Marathon SB	1:43:27	58.59	13.1mi
14 Feb	Norfolk Gazelles Valentine 10K	43:08	64.02	10km
31 Jan	Reedham Ten SB	1:14:19	60.88	10mi
2009		Result	WAVA	Distance
6 Dec	Grim Challenge	1:26:23	41.59	8mi
29 Nov	Larking Gowen City of Norwich Half Marathon SB	1:41:39	59.14	13.1mi
25 Oct	East Coast Run SB	45:34	60.60	10km
11 Oct	Marriott's Way 10k	45:36	60.55	10km
4 Oct	Jolly Jaguars 10k	46:31	59.36	10km
16 Sep	PSUK 10 Mile Road Race Llandudno SB	1:21:10	55.74	10mi
26 Aug	Wroxham 5K	21:37	63.04	5km
24 Jul	21st Worstead Festival 5 SB	35:51	61.78	5mi
24 Jun	Wroxham 5K SB	21:23	63.73	5km
5 Jun	Guy Fawkes 10k	46:07	59.87	10km
20 May	great yarmouth promenade 5 race 3	37:15	59.46	5mi
13 May	Shady Oak Tough 10k	54:19	50.84	10km
6 May	great yarmouth promenade 5 race 2	36:09	61.27	5mi
22 Apr	great yarmouth promenade 5 race 1	37:06	59.70	5mi
12 Apr	Trowse 10k	49:03	56.29	10km
29 Mar	Jolly Jaguars 10k	49:20	55.97	10km
15 Feb	The Valentine 10K	53:51	50.88	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	59	46	21	0	0	0	0	0	0	0	0	0	125
2025	102	107	40	0	0	0	0	0	0	0	0	0	249
2025	14	117	98	0	0	0	0	0	0	0	0	0	229
2024	104	56	54	60	112	79	43	80	65	72	62	69	853
2024	0	0	0	0	0	0	0.4	0	0	0	0	0.1	0.5
2024	126	161	147	72	60	76	70	107	105	100	94	77	1192
2024	0	0	0	0	0	0	0	0	0	0	0	5	5
2024	0	76	21	53	73	201	65	62	123	51	0	0	725
2023	101	93	65	65	76	65	64	78	61	58	64	67	855
2023	0	0	0	0	0	0	0	0	4	0	0	0	4
2023	106	109	120	131	101	120	104	123	92	124	79	66	1274
2023	49	52	0	64	142	157	92	54	215	55	44	11	937
2022	59	38	55	46	38	48	32	58	60	47	58	62	602
2022	0	0	0	0	0	0	0	0	0	0.1	0	0	0.1
2022	106	104	108	101	114	82	100	91	83	59	106	101	1154
2022	0	7	0	0	0	4	0	0	0	0	0	0	11
2022	68	6	58	159	151	362	287	180	128	49	0	23	1470
2021	0	0	82	99	102	75	67	71	72	102	67	72	809
2021	129	110	124	109	123	101	127	119	103	107	102	100	1354
2021	107	118	40	0	0	0	0	0	0	0	0	0	265
2021	0	83	142	193	205	245	235	120	183	89	65	7	1567
2020	8	6	4	20	20	0	0	0	0	0	0	0	57
2020	9	2.4	2.8	0.3	0	0	0	0.4	0	0	0	0	14.9
2020	138	102	136	139	154	134	105	100	105	107	121	105	1446
2020	8	3	0	0	0	11	106	108	91	128	132	116	703
2020	12	106	216	13	40	0	31	10	136	0	0	0	563
2019	1	14	0	8	17	13	9	0	0	0	3	2	67
2019	1.1	0.3	1.1	0.1	0.6	1.6	2.9	1.9	2.6	4.8	1.6	3.2	21.7
2019	90	93	114	101	62	79	61	61	68	55	78	102	964
2019	0	0	0	0	0	0	11	0	0	0	0	0	11
2019	204	209	282	456	403	347	49	0	15	0	0	0	1965
2018	1.7	13	3.5	4	5.1	6.1	0	0	1.9	2.6	0.2	0	38.1
2018	33	45	64	65	47	29	25	82	82	54	80	79	685
2018	0	0	0	0	23	0	0	0	0	0	9	0	33
2018	165	554	437	348	841	636	615	88	235	364	85	47	4415
2017	5.8	9.9	9.2	7.5	11.9	4.7	10.2	12.8	3.9	2.4	11.1	3	92.4
2017	41	62	65	62	47	49	46	47	46	59	32	29	585
2017	6	9	0	9	0	7	0	2	0	0	0	0	32
2017	191	223	326	445	492	482	784	370	134	64	0	44	3555
2016	10.3	5.2	5.3	3.8	7	13	10.9	11.2	6.7	3.9	5	4.3	86.6
2016	97	67	87	76	66	66	73	71	91	72	59	56	880
2016	0	0	12	0	0	3	1	1	0	6	3	1	28
2016	352	312	312	245	399	376	322	372	245	276	41	126	3378
2015	3.1	0	5	4.4	10.5	3.1	17.1	8.7	11.6	8	5	5.5	81.9
2015	124	160	95	108	79	48	64	70	78	55	73	58	1013
2015	0	0	0	0	0	0	5	0	0	3	0	0	8
2015	156	177	238	278	436	317	334	578	415	227	251	221	3627
2014	6.2	9.2	5.8	8.9	12	4.1	1.2	2.9	0	0	0	1	51.2
2014	89	87	93	79	73	61	107	95	104	99	83	125	1096
2014	407	441	537	612	644	712	676	238	156	179	212	145	4959
2013	0	0	0	0	0	0	0.5	5.2	0.5	5.4	6.2	7	24.8
2013	126	117	109	106	115	128	77	96	88	80	84	76	1201
2013	79	164	169	264	195	232	454	469	511	250	170	300	3257
2012	0	0	0	0	0	2	0	0	0	0	0	0	2
2012	108	102	107	117	112	114	107	100	107	119	118	86	1298
2012	27	50	19	0	76	19	30	127	186	22	0	2	557
2011	0	0	2	2	2	0	0	0	2	0	0	0	8
2011	30	40	76	58	69	38	85	100	70	100	101	88	855
2011	2	2	0	2	0	0	0	0	0	0	0	0	6
2011	164	81	111	185	30	41	87	92	33	51	15	16	906
2010	0	0	0	0	0	0	0	0	9	0	0	0	9
2010	0	0.5	0.5	0	0	0	0	0	0	0	0	0	0.9
2010	142	107	69	112	122	85	99	88	41	54	55	0	973
2010	0	0	14	0	0	0	0	0	0	0	0	0	14
2010	34	28	70	47	57	94	122	55	16	34	0	0	557
2009	0	0	0	0	9	11	0	0	6	0	0	0	26
2009	0	0	0	47	42	52	105	75	70	101	116	98	706
2009	0	0	0	0	0	0	0	0	4	4	4	0	13
2009	0	0	0	161	218	180	98	122	70	74	0	0	923

Sat 15th Feb Feb 15	Sun 16th Feb Feb 16	Mon 17th Feb Feb 17	Tue 18th Feb Feb 18	Wed 19th Feb Feb 19	Thu 20th Feb Feb 20	Fri 21st Feb Feb 21
0mi, 24:42 Cross - Yoga 4.2mi, 1:35:21 Walk - General 3.1mi, 23:46 Run - General 1.2mi, 15:19 Run - General	0mi, 20:40 Cross - Yoga 3mi, 1:28:23 Walk - General	0mi, 20:17 Cross - Yoga 3.9mi, 37:36 Run - General 0.3mi, 3:14 Run - General	0mi, 20:49 Cross - Yoga 3.6mi, 30:19 Run - General 1.1mi, 35:21 Walk - General	50mi, 2:50:48 Bike - General 2.9mi, 57:01 Walk - General	4.6mi, 39:22 Run - General 2.4mi, 1:26:03 Walk - General	1mi, 25:07 Walk - General
Sat 22nd Feb Feb 22	Sun 23rd Feb Feb 23	Mon 24th Feb Feb 24	Tue 25th Feb Feb 25	Wed 26th Feb Feb 26	Thu 27th Feb Feb 27	Fri 28th Feb Feb 28
10mi, 5:05:51 Run - Trail Run	0.6mi, 27:34 Run - General 0.5mi, 20:46 Walk - General 3.1mi, 1:14:41 Run - Trail Run	5.4mi, 55:02 Run - General 7.7mi, 3:33:52 Run - Trail Run	0mi, 19:18 Cross - Yoga 9.8mi, 4:56:20 Run - Trail Run	9mi, 1:51:41 Run - General 2.5mi, 1:03:38 Walk - General	8.2mi, 4:51:20 Walk - General	6.3mi, 2:47:31 Walk - General
Sat 1st Mar Mar 1	Sun 2nd Mar Mar 2	Mon 3rd Mar Mar 3	Tue 4th Mar Mar 4	Wed 5th Mar Mar 5	Thu 6th Mar Mar 6	Fri 7th Mar Mar 7
3.1mi, 22:58 Run - General 0.7mi, 10:23 Run - General	4.5mi, 38:55 Run - General 1.2mi, 29:00 Walk - General 2.5mi, 51:46 Walk - General	1.5mi, 2:08:14 Walk - General 17.7mi, 53:17 Bike - General 0.5mi, 9:09 Walk - General 4.2mi, 40:17 Run - General	3.1mi, 58:37 Walk - General	2.7mi, 27:42 Run - General	4.5mi, 1:30:59 Walk - General	4.2mi, 50:29 Run - General 3.4mi, 17:47 Bike - General 36.8mi, 1:54:35 Bike - General
Sat 8th Mar Mar 8	Sun 9th Mar Mar 9	Mon 10th Mar Mar 10	Tue 11th Mar Mar 11	Wed 12th Mar Mar 12	Thu 13th Mar Mar 13	Fri 14th Mar Mar 14
3.1mi, 23:42 Run - General 1.2mi, 11:50 Run - General	1.2mi, 34:21 Walk - General 0.7mi, 12:38 Run - General 6.3mi, 46:49 Run - General 1.4mi, 16:09 Run - General	0.8mi, 33:06 Walk - General 0.6mi, 8:38 Walk - General 1.2mi, 32:05 Walk - General	23.1mi, 1:32:26 Bike - General 1.7mi, 36:24 Walk - General	3mi, 34:44 Run - General	17mi, 1:07:30 Bike - General 2.1mi, 45:39 Walk - General	4.5mi, 44:17 Run - General

Dick Spandex

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