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Sampson

Last on at 1pm, 10th Mar 2025

M35 Greater London

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Crystal Palace Fun Runners | VEGAN RUNNERS UK

Races
167
Miles
8917
Miles
4
Miles
293
Miles
648
WAVA
68.73%
Mile
6:27
5k
19:07
10k
39:02
10M
1:24:06
Half
1:25:35
Mara
3:01:57

About Me
Plant eating, punk listening, beer drinking runner. Show More...

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? Doing a sub-20 5k

Recent Blogs
Valencia marathon: the sub-3 attempt	Dec 2024
T-0: The night before the big day	Nov 2024
T-1: Maranoia	Nov 2024
T-2! Let the taper begin!	Nov 2024
T-3: Longest run	Nov 2024

My parkrun
Crystal Palace parkrun

Recent Training
11th Mar	General	4.6mi	35:45
9th Mar	General	3.1mi	34:49
8th Mar	parkrun	3.2mi	32:34
7th Mar	General	6.5mi	1:01:09
6th Mar	General	5.4mi	43:01

Planned Races
The Zurich Barcelona Marathon	16th Mar
Bath & Bristol Railway 25k	13th Apr
Frankfurt Marathon	26th Oct

12 Month Benchmarks	Run	Bike
Mile	5:47	5:39
5k	18:58	0
5mi	31:10	0
10k	38:44	0
10mi	1:04:35	0
Half	1:24:55	0
20mi	2:15:58	0
Mara	2:59:36	0

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Buddies (7)

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Best Times
Best WAVA

Dist	Races	2011	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	2025	PB	WB
1mi	1												6:27 60.52			6:27 6:27/mi	60.52
2.6mi	2												17:52 60.63	17:47 61.30		17:47 6:50/mi	61.30
5km	126					24:25 52.49	24:26 52.46	23:56 53.56		22:55 56.12	24:01 53.74	21:18 60.88	20:04 65.47	19:07 68.73	20:13 65.46	19:07 6:09/mi	68.73
10km	12	1:06:02 39.98	1:04:45 40.77	59:41 44.23			49:26 53.41	49:09 53.71				43:05 61.63	43:57 60.62	39:02 68.53		39:02 6:17/mi	68.53
10mi	3				1:24:06 51.43	1:29:08 48.52	1:27:33 49.40									1:24:06 8:25/mi	51.43
13.1mi	13				1:49:05 52.69			1:46:11 54.13	1:47:53 53.27		1:48:23 53.12	1:44:54 55.01	1:43:44 55.81	1:25:35 67.92	1:33:39 62.37	1:25:35 6:32/mi	67.92
26.2mi	8			4:47:00 41.98							5:23:35 37.24	3:32:25 56.72	3:59:38 50.28	3:01:57 66.23		3:01:57 6:57/mi	66.23
55km	1											7:13:38 38.48				7:13:38 12:41/mi	38.48
40mi	1												8:18:52 40.91			8:18:52 12:28/mi	40.91

Date	Planned Races			Distance
26 Oct	Frankfurt Marathon			26.2mi
13 Apr	Bath & Bristol Railway 25k Confirmed			25km
16 Mar	The Zurich Barcelona Marathon Confirmed			26.2mi
2025		Result	WAVA	Distance
8 Mar	Avery Hill parkrun	32:30	40.72	5km
2 Mar	Brighton Half Marathon	2:18:37	42.14	13.1mi
1 Mar	Crystal Palace parkrun	24:59	52.97	5km
22 Feb	Warrington parkrun	30:14	43.77	5km
15 Feb	Crystal Palace parkrun	31:10	42.46	5km
8 Feb	Dulwich parkrun	30:04	44.01	5km
1 Feb	Crystal Palace parkrun	24:00	55.14	5km
26 Jan	Crystal Palace Half Marathon SB	1:33:39	62.37	13.1mi
25 Jan	Crystal Palace parkrun	24:22	54.31	5km
18 Jan	Crystal Palace parkrun SB	20:13	65.46	5km
11 Jan	Crystal Palace parkrun	21:12	62.42	5km
4 Jan	Crystal Palace parkrun	32:17	40.99	5km
1 Jan	Peckham Rye parkrun	33:14	39.82	5km
2024		Result	WAVA	Distance
28 Dec	Crystal Palace parkrun	32:54	40.22	5km
25 Dec	Warrington parkrun	31:02	42.64	5km
21 Dec	Crystal Palace parkrun	32:19	40.95	5km
14 Dec	Crystal Palace parkrun	31:33	41.94	5km
1 Dec	Valencia Marathon PB	3:01:57	66.23	26.2mi
23 Nov	Crystal Palace parkrun	33:45	38.93	5km
16 Nov	Crystal Palace parkrun	31:21	41.91	5km
9 Nov	Dulwich parkrun	30:03	43.72	5km
26 Oct	Crystal Palace parkrun	25:04	52.41	5km
20 Oct	RunThrough Battersea Park Half PB	1:25:35	67.92	13.1mi
19 Oct	Crystal Palace parkrun	33:58	38.68	5km
19 Oct	The Doctor K Cup	31:38	41.53	5km
12 Oct	Dulwich parkrun	21:29	61.16	5km
5 Oct	Crystal Palace parkrun	31:31	41.69	5km
28 Sep	RunThrough Hyde Park 10k PB	39:02	68.53	10km
21 Sep	Amsterdamse Bos parkrun	31:08	42.20	5km
14 Sep	Peckham Rye parkrun	30:43	42.77	5km
7 Sep	Crystal Palace parkrun	27:08	48.42	5km
5 Sep	Assembly League - Beckenham	22:17	58.96	5km
1 Sep	✋ The Big Half			13.1mi
24 Aug	Mensola parkrun	34:37	37.95	5km
17 Aug	Caffarella parkrun	37:38	34.91	5km
10 Aug	Crystal Palace parkrun	26:26	49.70	5km
3 Aug	Crystal Palace parkrun	28:01	46.90	5km
20 Jul	Dulwich parkrun	21:55	59.95	5km
6 Jul	Dulwich parkrun	24:21	53.96	5km
6 Jul	F’Laps			24hr
29 Jun	Dulwich parkrun	30:37	42.91	5km
22 Jun	Crystal Palace parkrun	32:44	40.14	5km
19 Jun	Dulwich Midsummer Relays			1.04mi
8 Jun	Dulwich parkrun	24:11	54.33	5km
6 Jun	Assembly League - Crystal Palace	19:50	66.24	5km
25 May	Dulwich parkrun	31:40	41.49	5km
22 May	Beckenham Team Relay PB	17:47	61.30	2.6mi
19 May	Hackney Half Marathon	1:29:55	64.64	13.1mi
18 May	Crystal Palace parkrun	28:38	45.89	5km
11 May	Bromley parkrun	21:28	61.20	5km
4 May	Crystal Palace parkrun	32:06	40.93	5km
27 Apr	Dulwich parkrun	30:16	43.41	5km
20 Apr	Dulwich parkrun	21:45	60.41	5km
13 Apr	RunThrough Battersea Park 10k	39:45	67.30	10km
6 Apr	Crystal Palace parkrun	32:04	40.97	5km
30 Mar	Dulwich parkrun PB	19:07	68.73	5km
23 Mar	Dulwich parkrun	23:12	56.63	5km
9 Mar	Crystal Palace parkrun	31:30	41.71	5km
2 Mar	Crystal Palace parkrun	24:00	54.74	5km
25 Feb	Brighton Half Marathon	2:03:23	47.11	13.1mi
24 Feb	Dulwich parkrun	27:28	47.83	5km
17 Feb	Exeter Riverside parkrun	34:07	38.51	5km
10 Feb	Dulwich parkrun	19:35	67.09	5km
3 Feb	Brockwell parkrun, Herne Hill	34:13	38.40	5km
27 Jan	Crystal Palace parkrun	24:53	52.80	5km
20 Jan	Dulwich parkrun	32:36	40.30	5km
13 Jan	Hilly Fields parkrun	27:34	47.66	5km
6 Jan	Crystal Palace parkrun	25:07	52.31	5km
1 Jan	Peckham Rye parkrun	32:36	40.30	5km
2023		Result	WAVA	Distance
30 Dec	Warrington parkrun	32:26	40.51	5km
25 Dec	Dulwich parkrun SB	20:04	65.47	5km
23 Dec	Crystal Palace parkrun	25:19	51.90	5km
16 Dec	Beckenham Place parkrun	24:34	53.48	5km
2 Dec	Dulwich parkrun	20:15	64.88	5km
25 Nov	Crystal Palace parkrun	32:41	39.92	5km
11 Nov	Warrington Way PB	8:18:52	40.91	40mi
4 Nov	Crystal Palace parkrun	24:59	52.22	5km
28 Oct	Brockwell parkrun, Herne Hill	32:59	39.55	5km
22 Oct	RunThrough Battersea Park Marathon SB	3:59:38	50.28	26.2mi
21 Oct	Beckenham Place parkrun	32:03	40.71	5km
15 Oct	Bath Half SB	1:43:44	55.81	13.1mi
14 Oct	Bath Skyline parkrun	23:47	54.85	5km
7 Oct	Burgess parkrun	27:25	47.59	5km
7 Oct	The Doctor K Cup	26:53	48.53	5km
16 Sep	South Norwood parkrun	32:00	40.77	5km
10 Sep	Richmond RUNFEST Marathon	4:33:13	44.10	26.2mi
9 Sep	Dulwich parkrun	31:31	41.39	5km
2 Sep	Beckenham Place parkrun	32:42	39.90	5km
19 Aug	Hove Promenade parkrun	20:28	63.74	5km
12 Aug	Crystal Palace parkrun	26:53	48.53	5km
29 Jul	Crystal Palace parkrun	21:38	60.31	5km
15 Jul	Tøyen parkrun	33:02	39.49	5km
8 Jul	Crystal Palace parkrun	27:01	48.29	5km
21 Jun	Dulwich Midsummer Relays PB	6:27	60.52	1mi
10 Jun	Crystal Palace parkrun	26:28	49.29	5km
28 May	Edinburgh Marathon	4:06:17	48.92	26.2mi
17 May	Beckenham Team Relay SB	17:52	60.63	2.6mi
8 Apr	Crystal Palace parkrun	29:17	44.55	5km
25 Mar	Peckham Rye parkrun	31:35	41.31	5km
12 Mar	Brescia Art Marathon	4:14:35	47.33	26.2mi
25 Feb	Catford parkrun	24:29	53.29	5km
11 Feb	South Norwood parkrun	23:25	55.71	5km
5 Feb	Cancer Research London Winter Run 10K SB	43:57	60.62	10km
4 Feb	Crystal Palace parkrun	26:30	49.23	5km
28 Jan	Dulwich parkrun	32:14	40.47	5km
21 Jan	Beckenham Place parkrun	34:10	38.18	5km
1 Jan	Dulwich parkrun	22:45	57.35	5km
2022		Result	WAVA	Distance
10 Dec	RunThrough Battersea Park 10k	43:58	60.60	10km
20 Nov	Conwy Half Marathon SB	1:44:54	55.01	13.1mi
29 Oct	Crystal Palace parkrun SB	21:18	60.88	5km
15 Oct	Crystal Palace parkrun	22:22	57.98	5km
8 Oct	London Ultra 55 PB	7:13:38	38.48	55km
8 Oct	The Doctor K Cup	29:52	43.42	5km
11 Sep	Richmond RUNFEST Half Marathon Postponed due to Queen's death :-(			13.1mi
16 Jul	Dreiländergarten parkrun	35:09	36.89	5km
9 Jul	Tøyen parkrun	23:23	55.46	5km
25 Jun	Walmer and Deal Seafront parkrun	35:39	36.38	5km
18 Jun	Crystal Palace parkrun	21:58	59.04	5km
21 May	Anacostia parkrun	23:40	54.80	5km
23 Apr	Amsterdamse Bos parkrun	32:13	40.25	5km
16 Apr	Crystal Palace parkrun	21:40	59.85	5km
3 Apr	Manchester Marathon SB	3:32:25	56.72	26.2mi
27 Feb	The London 10k Winter Warmer Run SB	43:05	61.63	10km
13 Feb	Cancer Research London Winter Run 10K	43:39	60.83	10km
2021		Result	WAVA	Distance
21 Nov	Conwy Half Marathon SB	1:48:23	53.12	13.1mi
13 Nov	Crystal Palace parkrun	28:04	45.99	5km
2 Oct	The Doctor K Cup	27:03	47.72	5km
18 Sep	The Fox 42k SB	5:23:35	37.24	26.2mi
28 Aug	Crystal Palace parkrun SB	24:01	53.74	5km
24 Jul	Beckenham Place parkrun	24:49	52.01	5km
30 Apr	Hugletts Half Marathon	1:59:44	48.09	13.1mi
28 Mar	Fetch Virtual Weekend Half Marathon	2:02:54	46.85	13.1mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	22:55	56.12	5km
14 Mar	Crystal Palace parkrun	25:15	50.94	5km
25 Jan	Crystal Palace parkrun	26:48	47.99	5km
2019		Result	WAVA	Distance
3 Mar	Warwick Half Marathon SB	1:47:53	53.27	13.1mi
2018		Result	WAVA	Distance
7 Oct	Petts Wood 10k SB	49:09	53.71	10km
4 Aug	Crystal Palace parkrun SB	23:56	53.56	5km
25 Mar	London Landmarks Half Marathon SB	1:46:11	54.13	13.1mi
2017		Result	WAVA	Distance
14 Oct	Crystal Palace parkrun	24:31	52.28	5km
23 Sep	Crystal Palace parkrun	25:02	51.20	5km
2 Sep	Crystal Palace parkrun SB	24:26	52.46	5km
1 Jul	Crystal Palace parkrun	25:24	50.46	5km
13 May	Crystal Palace parkrun	25:17	50.69	5km
6 May	Peckham 10k SB	49:26	53.41	10km
25 Mar	Crystal Palace parkrun	24:33	52.21	5km
25 Feb	Lee Valley VeloPark 10k	50:22	52.42	10km
22 Jan	Denbies 10 SB	1:27:33	49.40	10mi
14 Jan	Crystal Palace parkrun	25:04	51.13	5km
2016		Result	WAVA	Distance
26 Nov	Crystal Palace parkrun	25:02	51.20	5km
19 Nov	Crystal Palace parkrun	24:59	51.30	5km
15 Oct	Crystal Palace parkrun	25:27	50.36	5km
8 Oct	Crystal Palace parkrun	25:36	50.07	5km
17 Sep	Crystal Palace parkrun	26:23	48.58	5km
27 Aug	Crystal Palace parkrun	26:02	49.23	5km
23 Jul	Crystal Palace parkrun	26:00	49.29	5km
9 Jul	Crystal Palace parkrun	26:07	49.07	5km
2 Jul	Crystal Palace parkrun	26:04	49.17	5km
18 Jun	Crystal Palace parkrun	25:23	50.49	5km
21 May	Crystal Palace parkrun	25:13	50.83	5km
14 May	Crystal Palace parkrun	25:23	50.49	5km
30 Apr	Crystal Palace parkrun SB	24:25	52.49	5km
24 Apr	Angmering Bluebell Trail 10M SB	1:29:08	48.52	10mi
23 Apr	Crystal Palace parkrun	24:35	52.14	5km
16 Apr	Peckham Rye parkrun	25:10	50.93	5km
2015		Result	WAVA	Distance
6 Dec	Mince Pie Ten Mile, Peacehaven, East Sussex PB	1:24:06	51.43	10mi
22 Mar	Wilmslow Half Marathon SB	1:49:05	52.69	13.1mi
2014		Result	WAVA	Distance
31 Aug	Run Through Hyde Park 5 & 10 km SB	59:41	44.23	10km
6 Apr	Brighton Marathon SB	4:47:00	41.98	26.2mi
2013		Result	WAVA	Distance
15 Sep	Firle 10k SB	1:04:45	40.77	10km
2011		Result	WAVA	Distance
15 May	Great Manchester Run SB	1:06:02	39.98	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	124	126	44	0	0	0	0	0	0	0	0	0	294
2024	152	152	125	144	130	74	99	147	202	260	212	102	1797
2024	0	0	0	0	0	0	0	0	0	10	0	0	10
2023	0	0	0	2	10	0	37	0	4	0	0	0	53
2023	0	0	0	0	0.2	0	0	0	0.1	0	0	0	0.3
2023	77	71	71	71	93	94	77	128	78	130	89	126	1105
2023	0	0	0	0	24	0	19	0	0	0	0	0	42
2022	9	10	0	22	0	0	3	6	0	0	0	0	49
2022	0	0	0	0	0	0	2.7	0	0	0	0	0	2.7
2022	146	195	188	117	70	83	59	66	71	97	87	68	1247
2022	0	0	0	0	0	2	6	0	0	0	0	0	8
2022	0	0	0	0	33	0	23	0	0	0	0	0	55
2021	11	8	5	22	23	7	15	17	0	4	3	4	118
2021	0	0	0	0	0	0	0	0	0	0.9	0	0	0.9
2021	131	96	134	104	89	97	97	95	95	128	114	100	1280
2020	0	0	12	59	43	32	25	45	2	16	40	35	309
2020	12	25	39	50	80	103	114	104	118	90	98	100	931
2020	0	0	0	0	0	6	0	0	0	0	0	0	6
2019	0	0	0	0	6	0	0	0	0	0	0	0	6
2019	31	34	40	34	34	27	7	20	33	34	19	13	325
2018	0	0	0	3	0	0	2	9	0	0	0	0	13
2018	43	27	34	22	54	42	51	51	34	27	14	17	417
2018	0	0	0	0	12	0	0	0	0	0	0	0	12
2017	9	2	8	16	8	9	12	5	22	5	3	0	98
2017	63	53	43	32	26	9	22	21	22	39	62	33	425
2016	17	24	16	41	10	12	26	29	58	40	47	34	353
2015	22	31	36	16	0	11	27	28	17	12	29	26	257
2014	51	76	70	9	5	10	29	0	24	20	18	4	316
2013	0	0	0	0	0	29	31	24	32	9	20	23	169
2012	7	10	7	0	20	7	26	13	39	13	26	0	168

Wed 12th Feb Feb 12	Thu 13th Feb Feb 13	Fri 14th Feb Feb 14	Sat 15th Feb Feb 15	Sun 16th Feb Feb 16	Mon 17th Feb Feb 17	Tue 18th Feb Feb 18
6.7mi, 1:00:07 Run - Commute	4.1mi, 37:19 Run - General	-	4.4mi, 44:09 Run - parkrun	13.9mi, 2:20:52 Run - General	7.7mi, 57:35 Run - General	-
Wed 19th Feb Feb 19	Thu 20th Feb Feb 20	Fri 21st Feb Feb 21	Sat 22nd Feb Feb 22	Sun 23rd Feb Feb 23	Mon 24th Feb Feb 24	Tue 25th Feb Feb 25
6.5mi, 55:49 Run - Commute	-	3.8mi, 32:57 Run - General	3.2mi, 30:12 Run - parkrun 8.3mi, 1:00:20 Run - General	5.8mi, 1:03:05 Run - General	0mi, 18:57 Cross - Yoga	5.7mi, 45:18 Run - Intervals
Wed 26th Feb Feb 26	Thu 27th Feb Feb 27	Fri 28th Feb Feb 28	Sat 1st Mar Mar 1	Sun 2nd Mar Mar 2	Mon 3rd Mar Mar 3	Tue 4th Mar Mar 4
-	6.5mi, 52:27 Run - Commute	0mi, 17:26 Cross - Yoga	0.6mi, 4:27 Run - General 3.1mi, 25:03 Run - General	13.3mi, 2:18:46 Run - General	-	-
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	Tue 11th Mar Mar 11
4.3mi, 35:15 Run - General	5.4mi, 43:01 Run - General	6.5mi, 1:01:09 Run - General	3.2mi, 32:34 Run - parkrun	3.1mi, 34:49 Run - General	-	4.6mi, 35:45 Run - General

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Sampson

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