Ay up me duck

Last on at 1pm, 8th Aug 2024

M65

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About Me
Been running for years and years. Have run London, Rotterdam, Amsterdam, Dingle, Abingdon,New York, Boston, Berlin and Chicago marathons, completed all 5 World Marathon Majors with a PB at Chicago 10.10.10 with a 3.12.14. Show More...

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Recent Training
30th Oct	General	5.5mi	49:20
28th Oct	General	6.5mi	1:00:02
26th Oct	General	3.1mi	25:57
24th Oct	General	5.3mi	46:03
21st Oct	General	5.3mi	46:40

12 Month Benchmarks	Run
Mile	7:33
5k	23:44
5mi	39:41
10k	51:04
10mi	1:23:08
Half	1:52:52

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2015	2016	2023	PB	WB
5km	4				19:16 78.32					19:16 6:12/mi	78.32
5mi	4	31:55 74.54		32:40 74.05	32:11 75.81				41:58 65.35	31:55 6:23/mi	75.81
10km	8	41:17 71.97	42:38 70.28		40:37 75.05	40:32 75.86				40:32 6:31/mi	75.86
9mi	5		1:00:29 73.29	1:04:17 69.56	57:43 78.15	59:48 76.11	1:04:10 73.54			57:43 6:25/mi	78.15
10mi	4	1:07:20 73.57	1:09:40 71.73							1:07:20 6:44/mi	73.57
13.1mi	14	1:28:09 74.36	1:29:47 73.65	1:29:29 74.56	1:26:36 77.74	1:28:30 76.08	1:39:59 69.86	1:40:13 70.36		1:26:36 6:37/mi	77.74
20mi	2	2:26:09 69.91			2:26:46 71.49					2:26:09 7:18/mi	71.49
26.2mi	10	3:19:46 68.80	3:18:02 70.02	3:13:18 72.37	3:12:14 73.43	3:14:50 72.45				3:12:14 7:20/mi	73.43

2023		Result	WAVA	Distance
18 May	Ryton Pools 5m SB	41:58	65.35	5mi
2016		Result	WAVA	Distance
3 Sep	Dingle Half Marathon			13.1mi
2 Jul	Birmingham Black Country Half Marathon			13.1mi
19 Jun	ASICS Arden 9 Mile Road Race			9mi
12 Jun	Two Castles Run			10km
8 Jun	Sphinx AC Summer Five			5mi
26 May	Ryton Pools 5m			5mi
8 May	Bosworth Half Marathon SB	1:40:13	70.36	13.1mi
4 May	Silverstone 10k EMGP Series			10km
2015		Result	WAVA	Distance
6 Sep	Kenilworth Half Marathon			13.1mi
25 Jul	Thunder Run 24			10km
2 Jul	Ryton Pools 5m			5mi
21 Jun	ASICS Arden 9 Mile Road Race SB	1:04:10	73.54	9mi
17 Jun	Sphinx AC Summer Five			5mi
14 Jun	Two Castles Run			10km
10 May	Bosworth Half Marathon SB	1:39:59	69.86	13.1mi
6 May	Silverstone 10k EMGP Series			10km
2014		Result	WAVA	Distance
6 Sep	Dingle Half Marathon			13.1mi
2012		Result	WAVA	Distance
13 May	Oxford Town & Gown 10k			10km
2011		Result	WAVA	Distance
3 Sep	Dingle Marathon	3:18:54	70.97	26.2mi
21 Aug	Burnham Beeches Half Marathon	1:31:35	73.51	13.1mi
19 Jun	ASICS Arden 9 Mile Road Race SB	59:48	76.11	9mi
12 Jun	Two Castles Run	42:33	72.26	10km
30 May	Vitality London 10,000	42:06	73.03	10km
15 May	Coventry Northbrook 10K PB	40:32	75.86	10km
17 Apr	London Marathon SB	3:14:50	72.45	26.2mi
3 Apr	Belvoir Half Marathon SB	1:28:30	76.08	13.1mi
2010		Result	WAVA	Distance
12 Dec	Sneyd Striders Xmas Pudding Run			10mi
17 Oct	toronto half marathon	1:34:22	71.35	13.1mi
10 Oct	Chicago Marathon PB	3:12:14	73.43	26.2mi
2 Oct	Coventry parkrun PB	19:16	78.32	5km
26 Sep	Kenilworth Half Marathon PB	1:26:36	77.74	13.1mi
30 Jun	Sphinx AC Summer Five SB	32:11	75.81	5mi
20 Jun	ASICS Arden 9 Mile Road Race PB	57:43	78.15	9mi
12 Jun	Coventry parkrun	19:39	76.16	5km
23 May	Coventry Half Marathon	1:33:23	71.45	13.1mi
16 May	Oxford Town & Gown 10k SB	40:37	75.05	10km
15 May	Coventry parkrun	20:04	74.58	5km
25 Apr	London Marathon	3:15:14	71.66	26.2mi
17 Apr	Coventry parkrun	19:56	75.08	5km
21 Mar	Ashby 20 SB	2:26:46	71.49	20mi
2009		Result	WAVA	Distance
25 Oct	Coventry Half Marathon	1:33:53	71.07	13.1mi
11 Oct	Birmingham Half Marathon	1:30:47	73.50	13.1mi
4 Oct	Kenilworth Half Marathon SB	1:29:29	74.56	13.1mi
20 Sep	Berlin Marathon SB	3:13:18	72.37	26.2mi
4 Sep	Coventry Autumnal 5 SB	32:40	74.05	5mi
23 Aug	Burnham Beeches Half Marathon	1:32:15	71.68	13.1mi
14 Jun	ASICS Arden 9 Mile Road Race SB	1:04:17	69.56	9mi
20 Apr	Boston Marathon	3:29:29	66.19	26.2mi
2008		Result	WAVA	Distance
14 Dec	Sneyd Striders Xmas Pudding Run	1:09:50	71.56	10mi
9 Nov	Rugby 10 SB	1:09:40	71.73	10mi
19 Oct	Amsterdam Marathon SB	3:18:02	70.02	26.2mi
5 Oct	Kenilworth Half Marathon SB	1:29:47	73.65	13.1mi
22 Jun	ASICS Arden 9 Mile Road Race SB	1:00:29	73.29	9mi
8 Jun	Two Castles Run	43:02	69.63	10km
26 May	Upper Boddington 10k	42:44	70.12	10km
18 May	Oxford Town & Gown 10K SB	42:38	70.28	10km
13 Apr	Rotterdam Marathon	3:30:03	65.43	26.2mi
2007		Result	WAVA	Distance
9 Dec	Sneyd Striders Xmas Pudding Run	1:08:17	72.54	10mi
4 Nov	ING New York City Marathon SB	3:19:46	68.80	26.2mi
21 Oct	Coventry Half Marathon	1:28:36	73.98	13.1mi
14 Oct	Rugby 10 PB	1:07:20	73.57	10mi
7 Oct	Kenilworth Half Marathon SB	1:28:09	74.36	13.1mi
27 Jun	Coventry Godiva Midsummer 5M PB	31:55	74.54	5mi
20 May	Oxford Town & Gown 10K SB	41:17	71.97	10km
22 Apr	London Marathon	3:20:08	68.08	26.2mi
18 Mar	Ashby 20 PB	2:26:09	69.91	20mi

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	0	0	0	0	0	0	0	8	0	0	0	0	8
2024	42	56	78	76	55	50	68	44	52	50	0	0	571
2023	62	57	71	21	74	74	85	93	87	92	87	69	870
2023	0	0	0	1	0	0	0	0	0	0	0	0	1
2022	19	4	48	53	27	50	57	90	64	40	64	67	581
2022	0	0	0	0	0	0	0	0	0	8	0	0	8
2021	39	41	48	22	34	53	42	25	35	52	41	11	444
2020	2	3	57	81	68	57	70	65	86	46	79	75	688
2019	49	12	46	74	73	63	33	70	40	76	68	70	673
2019	0	0	0	0	0	3	16	0	0	0	0	0	19
2018	42	14	6	17	50	69	54	56	19	62	57	71	517
2018	0	0	0	0	4	0	0	0	0	0	0	0	4
2017	1	0	1	4	26	38	57	40	56	70	78	26	398
2017	0	0	0	0	0	0	0	165	0	0	0	0	165
2016	73	87	76	95	101	44	10	9	1	11	6	9	520
2016	0	0	0	113	0	0	13	0	0	0	0	0	126
2015	0	0	0	0	0	83	102	104	22	23	71	78	482
2015	0	0	0	0	0	0	0	0	0	38	0	0	38
2013	0	0	0	0	40	80	0	0	0	0	0	0	121
2013	0	0	0	0	0	50	0	0	0	0	0	0	50
2012	9	0	0	0	0	0	0	0	0	0	0	0	9
2011	0	0	0	0	0	0	0	6	90	94	35	3	229

Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12
-	2.4mi, 39:46 Run - General 1) 1mi - 15:09(15:09/mi) 100/135bpm [1514b/mi] 113cal 2) 1mi - 16:59(16:59/mi) 95/111bpm [1613b/mi] 106cal 3) 0.43mi - 7:38(17:53/mi) 90/97bpm [1609b/mi] 45cal Add a comment	-	2.3mi, 20:34 Run - General 1) 1mi - 8:58(8:58/mi) 125/135bpm [1121b/mi] 108cal 2) 1mi - 9:09(9:09/mi) 129/135bpm [1181b/mi] 111cal 3) 0.26mi - 2:27(9:33/mi) 130/132bpm [1241b/mi] 28cal Add a comment	-	-	3.1mi, 26:11 Run - General 1) 1mi - 8:40(8:40/mi) 130/146bpm [1127b/mi] 107cal 2) 1mi - 8:51(8:51/mi) 138/144bpm [1221b/mi] 111cal 3) 1mi - 8:13(8:13/mi) 141/146bpm [1160b/mi] 107cal 4) 0.06mi - 27(7:47/mi) 143/147bpm [1113b/mi] 6cal Add a comment
Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19
-	4mi, 36:04 Run - General 1) 1mi - 8:55(8:55/mi) 141/159bpm [1257b/mi] 106cal 2) 1mi - 9:06(9:06/mi) 130/151bpm [1184b/mi] 110cal 3) 1mi - 8:55(8:55/mi) 129/136bpm [1150b/mi] 108cal 4) 1mi - 9:06(9:06/mi) 133/137bpm [1211b/mi] 111cal 5) 0mi - 2(7:46/mi) 137/137bpm [1063b/mi] Add a comment	-	4.5mi, 40:51 Run - General 1) 1mi - 9:07(9:07/mi) 125/139bpm [1140b/mi] 105cal 2) 1mi - 9:03(9:03/mi) 131/139bpm [1185b/mi] 111cal 3) 1mi - 8:53(8:53/mi) 134/137bpm [1191b/mi] 110cal 4) 1mi - 9:07(9:07/mi) 137/140bpm [1248b/mi] 113cal 5) 0.5mi - 4:41(9:21/mi) 137/139bpm [1280b/mi] 58cal Add a comment	-	-	3.1mi, 25:52 Run - General 1) 1mi - 8:32(8:32/mi) 130/145bpm [1110b/mi] 105cal 2) 1mi - 8:44(8:44/mi) 142/151bpm [1241b/mi] 112cal 3) 1mi - 8:12(8:12/mi) 144/147bpm [1180b/mi] 108cal 4) 0.05mi - 23(7:14/mi) 150/152bpm [1086b/mi] 6cal Add a comment
Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26
-	5.3mi, 46:40 Run - General 1) 1mi - 8:52(8:52/mi) 144/170bpm [1277b/mi] 108cal 2) 1mi - 8:51(8:51/mi) 143/165bpm [1265b/mi] 112cal 3) 1mi - 8:52(8:52/mi) 132/136bpm [1170b/mi] 108cal 4) 1mi - 9:12(9:12/mi) 135/138bpm [1241b/mi] 113cal 5) 1mi - 8:41(8:41/mi) 137/140bpm [1190b/mi] 109cal 6) 0.25mi - 2:13(8:49/mi) 139/140bpm [1226b/mi] 28cal Add a comment	-	-	5.3mi, 46:03 Run - General 1) 1mi - 8:38(8:38/mi) 143/156bpm [1234b/mi] 103cal 2) 1mi - 8:43(8:43/mi) 151/160bpm [1316b/mi] 114cal 3) 1mi - 8:52(8:52/mi) 137/140bpm [1214b/mi] 110cal 4) 1mi - 8:43(8:43/mi) 139/144bpm [1211b/mi] 110cal 5) 1mi - 8:54(8:54/mi) 141/145bpm [1255b/mi] 113cal 6) 0.25mi - 2:15(8:57/mi) 142/143bpm [1270b/mi] 28cal Add a comment	-	3.1mi, 25:57 Run - General 1) 1mi - 8:26(8:26/mi) 129/141bpm [1087b/mi] 105cal 2) 1mi - 8:45(8:45/mi) 138/144bpm [1208b/mi] 110cal 3) 1mi - 8:14(8:14/mi) 142/146bpm [1169b/mi] 106cal 4) 0.07mi - 32(7:55/mi) 146/147bpm [1155b/mi] 7cal Add a comment
Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2
-	6.5mi, 1:00:02 Run - General 1) 1mi - 8:49(8:49/mi) 141/156bpm [1244b/mi] 110cal 2) 1mi - 8:58(8:58/mi) 137/149bpm [1227b/mi] 111cal 3) 1mi - 9:00(9:00/mi) 136/139bpm [1225b/mi] 111cal 4) 1mi - 9:16(9:16/mi) 138/142bpm [1280b/mi] 114cal 5) 1mi - 9:29(9:29/mi) 139/145bpm [1317b/mi] 116cal 6) 1mi - 9:34(9:34/mi) 138/141bpm [1320b/mi] 117cal 7) 0.5mi - 4:56(9:48/mi) 137/139bpm [1342b/mi] 60cal Add a comment	-	5.5mi, 49:20 Run - General 1) 1mi - 8:57(8:57/mi) 144/158bpm [1290b/mi] 106cal 2) 1mi - 8:56(8:56/mi) 149/164bpm [1331b/mi] 113cal 3) 1mi - 8:53(8:53/mi) 134/155bpm [1190b/mi] 109cal 4) 1mi - 9:16(9:16/mi) 134/138bpm [1241b/mi] 112cal 5) 1mi - 8:59(8:59/mi) 138/143bpm [1240b/mi] 111cal 6) 0.5mi - 4:20(8:39/mi) 140/144bpm [1211b/mi] 54cal Add a comment	-	-	-

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