Lacal

About Me
About to attempt a comeback to consistent running. Show More...

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Recent Blogs
Slowly Chipping Away	Nov 2014
Wading through syrup	Nov 2010
Buffs	Mar 2010

My parkrun
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Recent Training
31st Mar	General	4.4mi	44:28
30th Mar	General	13.2mi	1:44:13
30th Mar	General	0.5mi	5:42
29th Mar	General	3.1mi	24:04
26th Mar	General	6.3mi	57:15

12 Month Benchmarks	Run	Bike
Mile	6:40	2:01
5k	21:57	48:31
5mi	38:08	0
10k	47:37	0
10mi	1:17:18	0
Half	1:41:52	0
20mi	3:01:47	0
Mara	4:00:18	0
50k	5:02:19	0
40mi	6:37:28	0
75k	7:53:08	0
50mi	8:38:07	0

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Buddies (2)

Followers (4)

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2016	2020	2024	PB	WB
4km	1						16:05 70.46					16:05 6:28/mi	70.46
5km	1									24:33 63.05		24:33 7:54/mi	63.05
10km	4	44:57 64.51	43:45 66.48									43:45 7:02/mi	66.48
10mi	1					1:08:00 71.05						1:08:00 6:48/mi	71.05
13.1mi	4	1:43:20 61.31	1:37:37 64.90		1:33:35 68.15					1:42:52 66.76		1:33:35 7:09/mi	68.15
25km	1							1:46:40 72.28				1:46:40 6:52/mi	72.28
26.2mi	4				3:18:00 66.38	3:11:46 69.01	3:10:16 69.55					3:10:16 7:16/mi	69.55
52km	1							4:04:00 69.18				4:04:00 7:33/mi	69.18
56km	1			4:49:19 63.43								4:49:19 8:19/mi	63.43
85.9km	1										9:22:00 62.94	9:22:00 10:32/mi	62.94
87km	1						7:58:00 68.72					7:58:00 8:51/mi	68.72
89km	1			8:42:09 64.41								8:42:09 9:27/mi	64.41
89.2km	1								8:43:00 67.00			8:43:00 9:26/mi	67.00
89.3km	1					7:31:53 75.29						7:31:53 8:09/mi	75.29
89.3km	1				8:25:00 67.15							8:25:00 9:06/mi	67.15

2024		Result	WAVA	Distance
9 Jun	Comrades Marathon PB	9:22:00	62.94	85.91km
2020		Result	WAVA	Distance
14 Jun	Comrades Marathon			90.2km
15 Feb	Uvongo parkrun PB	24:33	63.05	5km
9 Feb	Hillcrest Half Marathon SB	1:42:52	66.76	13.1mi
18 Jan	Ballito parkrun			5km
18 Jan	Thousand Hills parkrun			5km
18 Jan	Umdoni parkrun			5km
18 Jan	Nottingham Road parkrun			5km
18 Jan	Westville parkrun			5km
18 Jan	Uvongo parkrun			5km
18 Jan	Ashburton parkrun			5km
18 Jan	North Beach parkrun			5km
18 Jan	Dusi parkrun			5km
18 Jan	Durban Point parkrun			5km
18 Jan	Shongweni parkrun			5km
18 Jan	Blue Lagoon parkrun			5km
18 Jan	Piggly Wiggly parkrun			5km
18 Jan	Umhlanga parkrun			5km
18 Jan	Hilton parkrun			5km
2016		Result	WAVA	Distance
29 May	Comrades Marathon PB	8:43:00	67.00	89.208km
2012		Result	WAVA	Distance
3 Jun	Comrades Marathon			89.28km
14 Apr	Arthur Cresswell Bergville to Ladysmith PB	4:04:00	69.18	52km
29 Jan	PDAC 25km PB	1:46:40	72.28	25km
2011		Result	WAVA	Distance
29 May	Comrades Marathon PB	7:58:00	68.72	86.96km
13 Apr	Forest Hills Time Trial PB	16:05	70.46	4km
12 Feb	SA Championships - George PB	3:10:16	69.55	26.2mi
2010		Result	WAVA	Distance
4 Dec	P.E. City Marathon SB	3:11:46	69.01	26.2mi
12 Sep	Duke of York PB	1:08:00	71.05	10mi
30 May	Comrades Marathon PB	7:31:53	75.29	89.28km
27 Feb	Buff Marathon	3:13:53	68.01	26.2mi
2009		Result	WAVA	Distance
24 May	Comrades Marathon PB	8:25:00	67.15	89.3km
1 Mar	Cape Gate Vaal Marathon SB	3:18:00	66.38	26.2mi
1 Mar	Cape Gate Vaal Half Marathon PB	1:33:35	68.15	13.1mi
2008		Result	WAVA	Distance
15 Jun	Comrades Marathon PB	8:42:09	64.41	89km
22 Mar	Two Oceans Marathon PB	4:49:19	63.43	56km
2007		Result	WAVA	Distance
7 May	Shinfield 10K PB	43:45	66.48	10km
25 Mar	Reading Half Marathon SB	1:37:37	64.90	13.1mi
2006		Result	WAVA	Distance
3 Dec	Bromham Pudding Run 10K SB	44:57	64.51	10km
8 Oct	Henley Half Marathon SB	1:43:20	61.31	13.1mi
24 Sep	Mortimer 10k	48:21	59.98	10km
10 Sep	peppard 10k	53:51	53.85	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	152	110	112	0	0	0	0	0	0	0	0	0	375
2024	4	0	0	0	0	0	0	2	0	0	0	0	6
2024	203	184	164	203	190	105	143	175	117	35	93	146	1756
2024	0	0	0	0	0	0	0	0	0	3	0	0	3
2023	0	0	0	0	0	0	0	0	0	0	0	0	0
2023	0	2.2	0	0	0	0	0	0	0	0	0	0	2.2
2023	47	22	66	98	151	165	140	202	213	115	158	171	1549
2023	2	0	0	0	0	0	0	0	0	0	0	0	2
2022	100	106	175	133	212	202	252	162	52	122	70	53	1638
2022	114	75	0	0	0	0	0	0	0	0	0	0	190
2021	0	0	0	0	0	0	0	0	0	0	0.9	0.3	1.3
2021	102	105	144	118	182	152	78	52	91	112	87	110	1333
2021	0	0	0	0	1	0	0	0	0	0	21	12	33
2020	194	181	163	92	192	177	45	97	54	64	79	132	1470
2020	0	0	0	0	0	0	0	0	2	0	0	0	2
2019	102	120	184	87	109	124	225	149	121	206	125	156	1708
2019	0	0	0	0	0	0	0	0	0	0	0	0	1
2019	6	0	0	0	0	0	0	0	0	0	0	0	6
2018	174	111	154	124	141	106	205	163	210	109	116	189	1801
2018	0	0	0	0	0	0	0	0	0	0	12	0	12
2017	146	66	120	161	193	191	145	37	52	126	167	43	1447
2016	207	170	193	244	135	65	103	51	120	133	82	94	1598
2016	5	0	6	0	0	0	0	0	0	0	0	0	12
2015	141	0	3	37	94	138	134	109	121	117	144	179	1217
2014	213	108	0	0	95	87	0	0	7	166	161	105	942
2013	4.8	3.4	0	0	0	0	0	0	0	0	0	0	8.2
2013	258	146	269	280	158	42	83	177	83	149	109	193	1947
2013	0	0	0	0	0	21	0	0	0	0	0	0	21
2012	227	161	290	267	109	0	0	0	15	168	142	155	1535
2011	239	177	211	199	175	6	0	0	93	117	171	219	1608
2010	200	155	220	242	201	19	102	150	133	248	235	42	1949
2009	172	129	193	179	56	21	85	120	102	101	113	96	1368
2008	0	0	0	0	0	54	0	0	34	13	135	89	326
2007	0	0	18	41	6	0	0	0	0	0	0	0	65
2006	0	0	0	0	0	0	0	0	0	0	1.5	0	1.5
2006	0	0	0	0	0	0	0	2	15	79	82	0	178

Tue 4th Mar Mar 4	Wed 5th Mar Mar 5	Thu 6th Mar Mar 6	Fri 7th Mar Mar 7	Sat 8th Mar Mar 8	Sun 9th Mar Mar 9	Mon 10th Mar Mar 10
-	7.5mi, 1:09:25 Run - General	2.6mi, 19:56 Run - General 0.6mi, 6:02 Run - General	-	10.2mi, 1:38:42 Run - General	-	-
Tue 11th Mar Mar 11	Wed 12th Mar Mar 12	Thu 13th Mar Mar 13	Fri 14th Mar Mar 14	Sat 15th Mar Mar 15	Sun 16th Mar Mar 16	Mon 17th Mar Mar 17
-	-	0.6mi, 5:02 Run - General 1.9mi, 1:38:17 Run - General	3.7mi, 38:46 Run - General	-	-	7.8mi, 1:16:33 Run - General
Tue 18th Mar Mar 18	Wed 19th Mar Mar 19	Thu 20th Mar Mar 20	Fri 21st Mar Mar 21	Sat 22nd Mar Mar 22	Sun 23rd Mar Mar 23	Mon 24th Mar Mar 24
0mi, 31:16 Cross - HIIT 6.5mi, 1:07:28 Run - General	6.4mi, 58:04 Run - General	0mi, 15 Run - General 0mi, 32:24 Cross - HIIT 7.5mi, 1:12:10 Run - General	-	9.3mi, 1:25:50 Run - General	-	3.9mi, 38:40 Run - General
Tue 25th Mar Mar 25	Wed 26th Mar Mar 26	Thu 27th Mar Mar 27	Fri 28th Mar Mar 28	Sat 29th Mar Mar 29	Sun 30th Mar Mar 30	Mon 31st Mar Mar 31
5.1mi, 1:00:23 Run - General	6.3mi, 57:15 Run - General	-	-	3.1mi, 24:04 Run - General	13.2mi, 1:44:13 Run - General 0.5mi, 5:42 Run - General	4.4mi, 44:28 Run - General

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