Teknik

Last on at 9pm, 22nd May 2024

M55 Essex

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Races
52
Miles
14506
Miles
2
Miles
624
Miles
94
WAVA
72.26%
Mile
5:59
5k
20:13
5M
33:56
10k
42:25
Half
1:33:09
20M
2:41:12
Mara
3:34:46

About Me
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Recent Blogs
2017 Race List	Jan 2017
2016 Race List	Dec 2015
2015 Race List	Jan 2015
2014 Race List	Dec 2013
2013 Race List	Feb 2013

My parkrun
No parkrun selected

Recent Training
19th May	General	1.2mi	19:32
18th May	General	1.2mi	20:50
18th May	General	1.2mi	19:20
17th May	General	1.3mi	21:07
13th May	General	1.3mi	22:45

12 Month Benchmarks	Run
Mile	23:54

Recent Pictures	Show more

Recent Threads
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Buddies (17)

Followers (3)

Badges Collected	See available badges
+ 140 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	PB	WB
1mi	1					5:59 70.10				5:59 5:59/mi	70.10
3km	1					12:14 68.03				12:14 6:34/mi	68.03
5km	15				21:18 66.47	20:29 69.66	20:46 69.25	20:27 70.87	20:13 72.26	20:13 6:30/mi	72.26
7km	3								28:59 70.96	28:59 6:41/mi	70.96
5mi	2					33:56 68.40	33:57 68.93			33:56 6:47/mi	68.93
10km	4				43:59 65.34		42:25 68.88	42:34 69.21		42:25 6:50/mi	69.21
13.1mi	12	1:47:29 56.98	1:43:01 59.94		1:55:44 54.25	1:34:09 67.25	1:33:09 68.56	1:33:32 68.87		1:33:09 7:07/mi	68.87
20mi	5				3:06:41 52.88	2:41:12 61.77	2:48:34 59.57		2:47:30 61.00	2:41:12 8:04/mi	61.77
26.2mi	8	4:39:02 46.02	4:17:01 50.37	4:19:46 50.26	3:49:40 57.32	3:34:46 61.82				3:34:46 8:12/mi	61.82

2016		Result	WAVA	Distance
28 Jul	Serpentine Club Champs 5k	20:25	71.55	5km
2 Jul	Serpentine Handicap	29:31	69.68	6.98km
4 Jun	Serpentine Handicap	30:23	67.69	6.98km
29 Apr	Serpentine Last Friday of the Month 5K PB	20:13	72.26	5km
2 Apr	Serpentine Handicap PB	28:59	70.96	6.98km
6 Mar	Essex 20 SB	2:47:30	61.00	20mi
2015		Result	WAVA	Distance
13 Sep	Pleshey Half Marathon	1:42:59	62.55	13.1mi
23 May	Valentines parkrun	20:35	70.41	5km
9 May	Valentines parkrun SB	20:27	70.87	5km
11 Apr	Valentines parkrun	21:11	68.42	5km
4 Apr	Valentines parkrun	20:47	69.74	5km
22 Mar	Brentwood Half Marathon SB	1:33:32	68.87	13.1mi
7 Mar	Olympic Park Series 10k SB	42:34	69.21	10km
14 Feb	Valentines parkrun	20:54	69.35	5km
2014		Result	WAVA	Distance
21 Sep	Pleshey and Essex Half Marathon	1:38:54	64.57	13.1mi
14 Sep	Ingatestone 5 SB	33:57	68.93	5mi
7 Sep	Langham 10km	42:56	68.05	10km
23 Mar	Brentwood Half Marathon PB	1:33:09	68.56	13.1mi
16 Mar	St. Clare's Hospice Hastingwood 10k PB	42:25	68.88	10km
9 Mar	Essex 20 (Incorporating Essex champs) SB	2:48:34	59.57	20mi
8 Mar	Chelmsford Central Parkrun SB	20:46	69.25	5km
2013		Result	WAVA	Distance
27 Oct	BMW Frankfurt Marathon PB	3:34:46	61.82	26.2mi
22 Sep	Pleshey and Essex Half Marathon	1:40:08	63.23	13.1mi
15 Sep	Ingatestone 5 PB	33:56	68.40	5mi
31 Aug	Miss Jane Gibbons Desertion Dash 100 metres Race	15	71.73	100m
31 Aug	Lieutenant Colonel Richard Sharpe Memorial South Essex Mile PB	5:59	70.10	1mi
10 Aug	Chelmsford Central parkrun #29 SB	20:29	69.66	5km
24 Jul	Skylarks 3k PB	12:14	68.03	3km
13 Apr	UFD Hackney Half Marathon Series Race 1	1:44:48	60.42	13.1mi
6 Apr	Chelmsford Central parkrun	20:55	68.21	5km
24 Mar	Brentwood Half Marathon SB	1:34:09	67.25	13.1mi
16 Mar	Chelmsford Central parkrun	20:58	68.05	5km
3 Mar	Essex 20 (Incorporating Essex champs) PB	2:41:12	61.77	20mi
17 Feb	Bramley 20	2:43:37	60.85	20mi
2012		Result	WAVA	Distance
28 Oct	BMW Frankfurt Marathon SB	3:49:40	57.32	26.2mi
13 Oct	Harwich Discovery Run SB	43:59	65.34	10km
23 Sep	UFDance Runner's Quest Half Marathon (Hackney Marshes)	1:56:05	54.09	13.1mi
15 Sep	Valentines Parkrun SB	21:18	66.47	5km
5 Sep	Crown to Crown 5k	22:43	62.33	5km
27 Aug	Enigma 20 SB	3:06:41	52.88	20mi
19 Aug	Burnham Beeches Half Marathon	1:57:39	53.37	13.1mi
4 Jun	Kent Roadrunner Marathon	4:03:09	54.14	26.2mi
13 May	Halstead & Essex Marathon	4:11:02	52.44	26.2mi
14 Apr	Valentines parkrun	21:57	64.50	5km
6 Apr	Crown to Crown 5k	23:14	60.94	5km
25 Mar	Brentwood Half Marathon SB	1:55:44	54.25	13.1mi
2011		Result	WAVA	Distance
25 Sep	Berlin Marathon SB	4:19:46	50.26	26.2mi
2010		Result	WAVA	Distance
9 May	Halstead & Essex Marathon SB	4:17:01	50.37	26.2mi
21 Mar	Brentwood Half Marathon SB	1:43:01	59.94	13.1mi
2009		Result	WAVA	Distance
25 Oct	I Lucca Marathon SB	4:39:02	46.02	26.2mi
10 May	Halstead & Essex Marathon	4:46:00	44.90	26.2mi
15 Mar	Brentwood Half Marathon SB	1:47:29	56.98	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	11	4	5	3	10	0	0	0	0	0	0	0	34
2024	0	1	3	6	4	0	0	0	0	0	0	0	13
2023	0	0	0	0	0	0	3	6	3	2	2	9	25
2023	0	0	0	0	0	0	1	0	6	6	3	2	18
2022	1	1	1	5	6	8	6	4	4	4	2	2	43
2021	0	0	0	2	1	0	0	0	1	0	0	0	4
2021	0	0	0	0	0	0	0	1	0	0	0	0	1
2020	16	13	2	0	0	0	0	0	0	0	0	0	32
2020	3	0	58	164	82	24	48	15	4	25	10	0	433
2019	20	26	26	35	51	45	55	38	38	30	18	14	397
2019	15	2	0	13	3	0	3	0	0	0	3	0	39
2018	113	56	57	71	80	83	51	27	46	48	11	25	669
2018	0	0	0	0	0	7	37	41	13	3	0	36	137
2017	170	174	117	146	148	106	168	120	112	138	142	102	1643
2016	0	0	0	0	0	0	0	5	19	2	0	0	27
2016	140	217	234	146	164	164	211	216	92	104	108	121	1916
2016	0	0	0	0	0	0	0	0	0	0	0	2	2
2015	238	230	186	220	216	122	215	238	179	143	151	143	2282
2014	285	244	166	186	243	252	240	262	231	66	60	165	2400
2014	0	0	0	0	6	6	0	0	0	0	0	0	12
2013	0	0	0	0	3	0	0	0	0	0	0	0	3
2013	277	279	277	239	163	266	293	290	311	204	114	214	2926
2012	0	0	0	0	0	0	0	0	0	0	0	5	5
2012	0	0	0	0	2	0	0	0	0	0	0	0	2
2012	183	120	145	173	138	179	226	280	285	200	111	123	2162

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
0.9mi, 9:35 Run - General 1) 0.92mi - 9:35(10:25/mi) 157/176bpm [1637b/mi] 95cal 5.76/6.3mph Add a comment	-	1mi, 9:23 Run - Easy 1) 0.96mi - 9:23(9:50/mi) 160/175bpm [1572b/mi] 102cal 6.11/7.64mph Add a comment	-	0.4mi, 3:42 Run - General 1) 0.42mi - 3:42(8:52/mi) 141/152bpm [1251b/mi] 32cal 6.76/7.28mph Add a comment 0.6mi, 6:13 Run - General 1) 0.64mi - 6:13(9:39/mi) 145/161bpm [1399b/mi] 58cal 6.22/6.78mph 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
0.4mi, 3:27 Run - Strides 1) 0.4mi - 3:27(8:35/mi) 133/145bpm [1142b/mi] 26cal 6.99/7.83mph Add a comment 0.5mi, 5:02 Run - Easy 1) 0.53mi - 5:02(9:33/mi) 149/170bpm [1424b/mi] 52cal 6.28/6.99mph Add a comment	-	0.9mi, 8:18 Run - General 1) 0.86mi - 8:18(9:36/mi) 155/172bpm [1488b/mi] 87cal 6.25/8.14mph Add a comment	1.2mi, 21:46 Walk - General 1) 1mi - 17:54(17:54/mi) 127/148bpm [2272b/mi] 109cal 58/64rpm 3.35/4.07mph 2) 0.2mi - 3:52(19:49/mi) 132/141bpm [2616b/mi] 20cal 54/61rpm 3.03/3.42mph Add a comment 0.7mi, 7:05 Run - General 1) 0.74mi - 7:05(9:35/mi) 151/172bpm [1448b/mi] 73cal 6.26/7.12mph Add a comment	-	-	1.3mi, 22:28 Walk - General 1) 1mi - 17:52(17:52/mi) 110/119bpm [1966b/mi] 107cal 58/71rpm 3.36/4.11mph 2) 0.26mi - 4:36(17:29/mi) 116/123bpm [2028b/mi] 27cal 59/64rpm 3.43/3.47mph Add a comment
Sat 11th May May 11	Sun 12th May May 12	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
0.9mi, 16:37 Walk - General 1) 0.87mi - 16:37(19:13/mi) 133/144bpm [2555b/mi] 93cal 54/60rpm 3.12/3.47mph Add a comment 0.9mi, 16:02 Walk - General 1) 0.89mi - 16:02(17:59/mi) 124/144bpm [2230b/mi] 93cal 58/65rpm 3.34/3.65mph Add a comment	-	1.3mi, 22:45 Walk - General 1) 1mi - 17:27(17:27/mi) 118/129bpm [2060b/mi] 105cal 58/69rpm 3.44/4.01mph 2) 0.28mi - 5:18(18:46/mi) 126/133bpm [2365b/mi] 31cal 56/63rpm 3.2/3.65mph Add a comment	-	-	-	1.3mi, 21:07 Walk - General 1) 1mi - 15:41(15:41/mi) 115/134bpm [1804b/mi] 97cal 63/75rpm 3.83/5.07mph 2) 0.29mi - 5:25(18:24/mi) 126/134bpm [2318b/mi] 33cal 49/67rpm 3.26/3.76mph Add a comment
Sat 18th May May 18	Sun 19th May May 19	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
1.2mi, 20:50 Walk - General 1) 1mi - 17:35(17:35/mi) 126/149bpm [2216b/mi] 106cal 60/69rpm 3.41/3.95mph 2) 0.19mi - 3:14(17:07/mi) 128/132bpm [2191b/mi] 17cal 60/62rpm 3.51/3.57mph Add a comment 1.2mi, 19:20 Walk - General 1) 1mi - 16:28(16:28/mi) 131/154bpm [2157b/mi] 120cal 62/93rpm 3.64/6.35mph 2) 0.16mi - 2:52(17:57/mi) 138/145bpm [2478b/mi] 21cal 58/62rpm 3.34/3.67mph Add a comment	1.2mi, 19:32 Walk - General 1) 1mi - 16:02(16:02/mi) 127/139bpm [2036b/mi] 108cal 63/71rpm 3.74/4.24mph 2) 0.21mi - 3:30(16:26/mi) 131/138bpm [2153b/mi] 23cal 62/66rpm 3.65/3.99mph Add a comment	-	-	-	-	-

Teknik

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