the hickmanator
Last on at 11pm, 13th May 2024
M60 West Midlands
Marlin (74)
- About
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Races
214 -
Miles
14058 -
Miles
3 -
Miles
116 -
Miles
4 -
WAVA
80.29% -
Mile
6:05 -
5k
20:04 -
5M
34:59 -
10k
41:39 -
10M
1:13:21 -
Half
1:32:57 -
Mara
3:23:17
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My parkrun |
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Recent Training | |||
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12th May
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Race | 6.3mi | 41:43 |
12th May
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Warm Up | 1.5mi | 12:29 |
9th May
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Intervals | 7mi | 54:13 |
7th May
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General | 4mi | 34:01 |
5th May
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General | 6.1mi | 56:23 |
Planned Races | |
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Aldridge 10K | 9th Jun |
Penkridge 10K | 30th Jun |
Worcester Pitchcroft 10K | 17th Jul |
12 Month Benchmarks | Run |
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Mile | 6:04 |
5k | 20:15 |
5mi | 33:08 |
10k | 41:28 |
10mi | 1:09:28 |
Half | 1:32:10 |
20mi | 2:33:26 |
Mara | 3:21:58 |
Recent Pictures | |
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No pictures shared |
2024 Targets | Set your targets |
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Recent Threads |
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Read Everyone!
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- Best WAVA
Date | Planned Races | Distance | ||
---|---|---|---|---|
17 Jul | Worcester Pitchcroft 10K Confirmed | 10km | ||
30 Jun | Penkridge 10K Confirmed | 10km | ||
9 Jun | Aldridge 10K Confirmed | 10km | ||
2024 | Result | WAVA | Distance | |
12 May | The Crowle 10k PB | 41:39 | 79.37 | 10km |
7 Apr | Brighton Marathon PB | 3:23:17 | 74.85 | 26.2mi |
17 Mar | Stafford Half Marathon SB | 1:33:46 | 77.39 | 13.1mi |
4 Feb | Stourbridge Stagger SB | 1:22:09 | 66.68 | 10mi |
2023 | Result | WAVA | Distance | |
26 Nov | 9 Locks Challenge | 47:12 | 70.04 | 10km |
15 Oct | Manchester Half Marathon PB | 1:32:57 | 78.07 | 13.1mi |
7 Oct | Dudley parkrun | 21:34 | 74.89 | 5km |
16 Sep | Wolverhampton parkrun | 20:07 | 80.29 | 5km |
27 Aug | Severn Bridge half marathon | 1:36:35 | 74.41 | 13.1mi |
19 Jul | Worcester Pitchcroft 10K SB | 41:42 | 78.54 | 10km |
2 Jul | Much Wenlock Olympian Road Race PB | 49:31 | 75.09 | 7mi |
17 Jun | Wolverhampton parkrun PB | 20:04 | 79.79 | 5km |
11 Jun | Aldridge 10K | 44:31 | 73.57 | 10km |
7 May | The Crowle 10k | 42:58 | 76.22 | 10km |
23 Apr | Virtual London Marathon SB | 4:00:32 | 62.65 | 26.2mi |
26 Mar | Wolverhampton 10K | 53:46 | 60.91 | 10km |
4 Mar | Dudley parkrun | 22:17 | 71.85 | 5km |
10 Feb | Charles Darwin Day HM | 1:36:28 | 74.50 | 13.1mi |
28 Jan | Dudley parkrun | 22:48 | 70.22 | 5km |
2022 | Result | WAVA | Distance | |
18 Sep | Balsall Common 10k SB | 45:28 | 72.03 | 10km |
28 Aug | Severn Bridge half marathon SB | 1:46:09 | 67.06 | 13.1mi |
24 Apr | Shakespeare half marathon | 1:52:47 | 63.12 | 13.1mi |
27 Mar | Wolverhampton 10k Inaugural. | 1:03:11 | 51.36 | 10km |
6 Feb | Stourbridge Stagger SB | 1:30:10 | 59.60 | 10mi |
2021 | Result | WAVA | Distance | |
10 Oct | Alcester 10K | 45:58 | 70.59 | 10km |
26 Sep | Cathedral to Castle SB | 1:17:21 | 69.48 | 10mi |
29 Aug | Severn Bridge 10k & half marathon | 45:02 | 71.40 | 10km |
31 Jul | Dudley parkrun SB | 23:15 | 67.68 | 5km |
31 May | VIRTUAL Vitality London 10,000 SB | 42:59 | 74.80 | 10km |
2020 | Result | WAVA | Distance | |
24 Oct | Vitality London 10,000 - VIRTUAL | 44:51 | 71.69 | 10km |
4 Oct | Virtual London Marathon SB | 3:58:10 | 62.08 | 26.2mi |
30 Aug | Severn Bridge 10k SB | 43:08 | 73.87 | 10km |
1 Mar | Action Heart 5 SB | 37:41 | 67.62 | 5mi |
22 Feb | Walsall Arboretum parkrun SB | 21:30 | 72.57 | 5km |
2 Feb | Stourbridge Stagger SB | 1:42:16 | 51.58 | 10mi |
1 Feb | Dudley parkrun | 25:44 | 60.63 | 5km |
2019 | Result | WAVA | Distance | |
15 Dec | Wolverhampton & Bilston AC Turkey Trot SB | 36:00 | 70.78 | 5mi |
8 Dec | Sneyd Striders Pudding Run SB | 1:13:40 | 71.60 | 10mi |
24 Nov | The Action Heart "Tuff-Un" SB | 51:16 | 59.96 | 6mi |
20 Oct | Almost 8 PB | 35:05 | 72.22 | 8km |
21 Sep | Walsall Arboretum parkrun | 28:12 | 55.33 | 5km |
21 Sep | Midlands Men's 6-Stage Road Relays | 25:35 | 71.80 | 5.85km |
7 Sep | Walsall Arboretum parkrun | 31:03 | 49.83 | 5km |
6 Sep | Black Country Magic Mile PB | 6:05 | 74.66 | 1mi |
1 Sep | Spitfire 10K SB | 43:34 | 72.48 | 10km |
25 Aug | Severn Bridge Half Marathon SB | 1:52:35 | 61.46 | 13.1mi |
10 Aug | Wolverhampton parkrun SB | 22:18 | 69.38 | 5km |
14 Jul | Much Wenlock Olympian Road Race SB | 53:18 | 67.24 | 7mi |
30 Jun | Black Country Run 10k | 45:33 | 69.32 | 10km |
19 May | Cobra Run2theSun 10k | 49:19 | 64.03 | 10km |
28 Apr | Shakespeare Marathon SB | 4:23:20 | 55.10 | 26.2mi |
23 Mar | Midlands Men's 12-Stage Road Relays - Short Leg | 20:47 | 75.77 | 3.16mi |
2 Mar | Rhayader Round the Lakes PB | 2:39:33 | 63.21 | 30km |
3 Feb | Stourbridge Stagger | 1:19:51 | 65.45 | 10mi |
2018 | Result | WAVA | Distance | |
7 Oct | The sheepwalks shocker | 46:44 | 67.56 | 10km |
22 Sep | Midlands Men's 6-Stage Road Relays | 24:38 | 73.93 | 5.85km |
26 Aug | Severn Bridge Half Marathon SB | 1:36:18 | 71.19 | 13.1mi |
22 Jun | Blakedown Bolt | 47:05 | 66.47 | 10km |
28 May | Vitality London 10,000 SB | 42:19 | 73.95 | 10km |
20 May | Cobra Classic 10K | 47:14 | 66.26 | 10km |
13 May | Shakespeare Marathon | 3:58:06 | 60.38 | 26.2mi |
28 Apr | Dudley parkrun | 22:58 | 66.80 | 5km |
18 Apr | Lilleshall Sexarathon 5 miles | 36:08 | 69.28 | 5mi |
15 Apr | Brighton Marathon SB | 3:46:27 | 63.48 | 26.2mi |
8 Apr | Action Heart 5 Mile Heartrun SB | 35:51 | 69.83 | 5mi |
25 Mar | Ironbridge Half Marathon | 1:44:36 | 65.55 | 13.1mi |
24 Feb | Wolverhampton parkrun SB | 21:27 | 71.52 | 5km |
4 Feb | Stourbridge Stagger SB | 1:26:55 | 59.58 | 10mi |
1 Jan | DK New Years Day Handicap PB | 28:19 | 72.14 | 4.1mi |
2017 | Result | WAVA | Distance | |
15 Oct | Great Birmingham Run | 1:53:59 | 60.15 | 13.1mi |
24 Sep | Stafford 10K SB | 43:44 | 71.56 | 10km |
3 Sep | Little Aston 5 PB | 34:59 | 70.95 | 5mi |
27 Aug | Severn Bridge Half Marathon | 1:46:40 | 63.70 | 13.1mi |
19 Aug | Dudley parkrun | 24:27 | 62.23 | 5km |
5 Aug | Stourbridge Stumble 10k | 48:35 | 63.85 | 10km |
25 Jun | Shifnal Half Marathon | 1:45:48 | 64.22 | 13.1mi |
11 Jun | Two Castles Run | 46:25 | 66.83 | 10km |
14 May | The Wenlock Olympian Society Half Marathon | 1:54:45 | 59.21 | 13.1mi |
7 May | Shakespeare Marathon SB | 3:42:22 | 64.06 | 26.2mi |
22 Apr | Wolverhampton parkrun SB | 20:18 | 74.95 | 5km |
8 Apr | Dudley parkrun | 22:41 | 67.07 | 5km |
25 Mar | Dudley parkrun | 26:06 | 58.29 | 5km |
19 Mar | Stafford Half Marathon SB | 1:37:59 | 69.34 | 13.1mi |
18 Mar | Dudley parkrun | 23:36 | 64.47 | 5km |
5 Mar | Action Heart 5 Mile Heartrun | 39:00 | 63.64 | 5mi |
4 Mar | Dudley parkrun | 24:26 | 62.27 | 5km |
18 Feb | Dudley parkrun | 23:53 | 63.70 | 5km |
21 Jan | Dudley parkrun | 24:39 | 61.72 | 5km |
7 Jan | Dudley parkrun | 23:56 | 63.57 | 5km |
2016 | Result | WAVA | Distance | |
16 Oct | Palma de Mallorca Marathon SB | 4:06:25 | 57.81 | 26.2mi |
2 Oct | The sheepwalks shocker | 53:13 | 58.29 | 10km |
25 Sep | Stafford 10k SB | 45:13 | 68.60 | 10km |
28 Aug | Severn Bridge Half Marathon | 1:51:57 | 60.14 | 13.1mi |
6 Aug | Stourbridge Stumble 10k | 49:55 | 61.60 | 10km |
9 Jul | Timberhonger 10K | 47:23 | 64.89 | 10km |
15 May | The Wenlock Olympian Society Half Marathon | 1:56:04 | 58.01 | 13.1mi |
8 May | Crowle Gunpowder Plot 10k | 47:57 | 64.12 | 10km |
30 Apr | Wolverhampton parkrun SB | 20:51 | 72.37 | 5km |
24 Apr | Shakespeare Half Marathon | 1:41:49 | 66.13 | 13.1mi |
2 Apr | Wolverhampton parkrun | 21:05 | 71.57 | 5km |
20 Mar | Stafford Half Marathon SB | 1:40:35 | 66.94 | 13.1mi |
13 Feb | Wolverhampton parkrun | 21:48 | 69.22 | 5km |
7 Feb | Stourbridge Stagger SB | 1:38:46 | 51.50 | 10mi |
10 Jan | Walt Disney World Marathon | 5:42:31 | 41.21 | 26.2mi |
9 Jan | Walt Disney World Half Marathon | 3:23:08 | 33.14 | 13.1mi |
8 Jan | Walt Disney World 10k | 1:41:26 | 30.31 | 10km |
7 Jan | Walt Disney World 5k | 1:01:40 | 24.47 | 5km |
2015 | Result | WAVA | Distance | |
18 Oct | Palma de Mallorca Marathon | 4:18:37 | 54.59 | 26.2mi |
30 Aug | Severn Bridge Half Marathon SB | 1:43:46 | 64.30 | 13.1mi |
8 Aug | Stourbridge Stumble SB | 49:49 | 61.19 | 10km |
19 Jun | Blakedown Bolt | 50:24 | 60.48 | 10km |
17 May | The Wenlock Olympian Society Half Marathon | 1:59:00 | 56.07 | 13.1mi |
26 Apr | London Marathon SB | 3:49:28 | 60.97 | 26.2mi |
22 Mar | Stafford Half Marathon | 1:53:22 | 58.86 | 13.1mi |
7 Feb | Wolverhampton parkrun SB | 22:40 | 66.03 | 5km |
1 Feb | Stourbridge Stagger SB | 1:30:18 | 55.83 | 10mi |
2014 | Result | WAVA | Distance | |
19 Oct | TUI Marathon Palma de Mallorca SB | 4:23:24 | 53.11 | 26.2mi |
7 Sep | Salford 10k SB | 45:14 | 66.81 | 10km |
24 Aug | Severn Bridge Half Marathon SB | 1:41:56 | 64.87 | 13.1mi |
9 Aug | Stourbridge Stumble | 49:00 | 61.67 | 10km |
12 Jul | Timberhonger 10K | 47:55 | 63.07 | 10km |
11 Jun | The Gavin Tipper 5 K SB | 21:37 | 68.67 | 5km |
18 May | The Wenlock Olympian Society Half Marathon | 2:03:46 | 53.43 | 13.1mi |
11 May | Market Drayton 10K | 47:22 | 63.80 | 10km |
27 Apr | Shakespeare Half Marathon | 1:46:34 | 62.05 | 13.1mi |
16 Mar | Stafford Half Marathon | 1:47:26 | 61.55 | 13.1mi |
2 Feb | Stourbridge Stagger SB | 1:46:45 | 46.81 | 10mi |
5 Jan | The Blymhill 10K | 58:08 | 51.98 | 10km |
1 Jan | DK New Years Day Handicap SB | 30:43 | 64.29 | 4.1mi |
2013 | Result | WAVA | Distance | |
20 Oct | Great Birmingham Run | 1:46:29 | 62.10 | 13.1mi |
13 Oct | Pattingham Bells Run SB | 1:01:22 | 55.88 | 7mi |
5 Oct | Disney's Tower of Terror 10 SB | 1:27:38 | 57.02 | 10mi |
29 Sep | Upton Bishop Big Dipper PB | 45:08 | 60.21 | 5.6mi |
15 Sep | Lake Vyrnwy Half Marathon | 1:47:40 | 61.42 | 13.1mi |
8 Sep | Salford 10k SB | 46:30 | 64.44 | 10km |
10 Aug | Stourbridge Stumble | 51:47 | 57.86 | 10km |
7 Jul | Over the Edge half marathon | 2:26:20 | 44.79 | 13.1mi |
29 Jun | Timberhonger 10K | 47:36 | 62.95 | 10km |
21 Jun | Blakedown Bolt | 51:52 | 57.77 | 10km |
9 Jun | Two Castles Run | 48:16 | 62.08 | 10km |
6 Jun | The Gavin Tipper 5 K SB | 21:25 | 68.76 | 5km |
28 Apr | Derby 10k | 48:52 | 61.31 | 10km |
17 Mar | Stafford Half Marathon SB | 1:45:17 | 62.26 | 13.1mi |
10 Feb | The 17th Wyre Forest Multi-Terrain 8 PB | 1:09:22 | 60.18 | 8.5mi |
3 Feb | Stourbridge Stagger | 1:34:25 | 52.46 | 10mi |
20 Jan | The Blymhill 10K | 52:54 | 56.64 | 10km |
2012 | Result | WAVA | Distance | |
18 Nov | Croome Capability Canter PB | 56:59 | 55.16 | 6.5mi |
21 Oct | TUI Marathon Palma de Mallorca SB | 4:06:52 | 55.67 | 26.2mi |
9 Sep | Lake Vyrnwy Half Marathon | 1:44:23 | 62.25 | 13.1mi |
15 Jul | Wenlock Olympian 7 Mile Road Race | 54:08 | 62.27 | 7mi |
8 Jul | Over the Edge half marathon | 2:23:43 | 45.21 | 13.1mi |
7 Jul | Timberhonger 10K | 47:25 | 62.66 | 10km |
24 Jun | ASICS Arden 9 Mile Road Race PB | 1:08:29 | 64.18 | 9mi |
17 Jun | Aldridge 10k | 45:18 | 65.58 | 10km |
13 May | Crowle Gunpowder Plot 10k | 44:58 | 66.07 | 10km |
2 May | DK 10K | 44:26 | 66.86 | 10km |
29 Apr | Shakespeare Half Marathon | 1:47:21 | 60.53 | 13.1mi |
1 Apr | Derby 10k SB | 44:23 | 66.94 | 10km |
31 Mar | Hampton Ferry Charity Race SB | 21:47 | 67.06 | 5km |
25 Mar | Stafford Half Marathon SB | 1:43:51 | 62.57 | 13.1mi |
5 Feb | Stourbridge Stagger 10 SB | 1:33:59 | 52.25 | 10mi |
22 Jan | The Blymhill 10K | 50:49 | 58.46 | 10km |
2011 | Result | WAVA | Distance | |
18 Dec | Telford 10k | 45:21 | 65.51 | 10km |
4 Dec | Wolverhampton & Bilston A.C. Turkey Trot SB | 36:30 | 65.18 | 5mi |
20 Nov | Suicide Six SB | 49:53 | 57.47 | 6mi |
30 Sep | Disney wine & dine half marathon | 1:46:00 | 61.30 | 13.1mi |
4 Sep | Wolverhampton Half Marathon | 1:46:16 | 60.62 | 13.1mi |
13 Aug | Stourbridge Stumble 10K | 48:36 | 60.62 | 10km |
31 Jul | Enville 10k SB | 54:36 | 53.84 | 6.2mi |
10 Jul | Midsummer 6 | 46:50 | 62.91 | 10km |
18 Jun | Timberhonger 10k | 46:28 | 63.40 | 10km |
8 May | Shakespeare Marathon SB | 3:48:46 | 59.04 | 26.2mi |
4 May | Dick Blackburn DK10k road race | 45:35 | 64.63 | 10km |
25 Apr | Wombourne Easter Monday 10 PB | 1:13:21 | 66.38 | 10mi |
3 Apr | Derby 10k SB | 44:31 | 66.18 | 10km |
26 Mar | Hampton Ferry Charity Race SB | 21:34 | 67.20 | 5km |
13 Mar | Ironbridge Half Marathon SB | 1:45:26 | 61.10 | 13.1mi |
6 Feb | Stourbridge Stagger 10 | 1:28:22 | 55.10 | 10mi |
9 Jan | Blymhill 10K | 52:21 | 56.28 | 10km |
2010 | Result | WAVA | Distance | |
19 Dec | Telford 10k POSTPONED to 23rd Jan | 45:18 | 65.04 | 10km |
21 Nov | Suicide Six(ish) SB | 50:52 | 55.89 | 6mi |
17 Oct | TUI Marathon Palma de Mallorca SB | 4:27:18 | 50.53 | 26.2mi |
26 Sep | Kinver Rotary 10K | 51:20 | 57.39 | 10km |
12 Sep | Lake Vyrnwy Half Marathon | 1:49:52 | 58.13 | 13.1mi |
20 Jun | Wombourne Half Marathon | 1:36:02 | 63.95 | 12.6mi |
6 Jun | Leicester Monkey Marrow Run 5k & 10k SB | 44:38 | 65.46 | 10km |
23 May | Wombourne Spring Classic | 49:24 | 59.14 | 10km |
5 May | DK 10K | 45:06 | 64.78 | 10km |
27 Mar | Hampton Ferry Charity Race SB | 21:46 | 66.06 | 5km |
21 Mar | Stafford Half Marathon SB | 1:45:16 | 60.67 | 13.1mi |
7 Feb | Stourbridge Stagger | 1:25:03 | 56.76 | 10mi |
2009 | Result | WAVA | Distance | |
20 Dec | Telford 10k | 44:52 | 65.12 | 10km |
29 Nov | XXVI Firenze Marathon SB | 3:45:58 | 59.26 | 26.2mi |
15 Nov | Suicide Six(ish) PB | 49:52 | 56.54 | 6mi |
18 Oct | Bells of Pattingham SB | 57:21 | 57.80 | 7mi |
11 Oct | Birmingham Half Marathon | 1:49:41 | 58.23 | 13.1mi |
4 Oct | Badger Bite PB | 29:29 | 58.86 | 6km |
27 Sep | Kinver Rotary 10k | 48:00 | 60.87 | 10km |
2 Aug | Tenbury 10k | 47:35 | 60.90 | 10km |
28 Jun | Wombourne Spring Classic | 45:35 | 63.57 | 10km |
13 Jun | Stourbridge Stumble | 47:43 | 60.73 | 10km |
10 May | Cobra Classic | 46:59 | 61.67 | 10km |
6 May | DK 10K SB | 44:27 | 65.19 | 10km |
26 Apr | Shakespeare Marathon | 3:56:37 | 56.11 | 26.2mi |
15 Mar | Stafford Half Marathon SB | 1:39:22 | 63.72 | 13.1mi |
8 Feb | Stourbridge Stagger SB | 1:24:57 | 56.35 | 10mi |
2008 | Result | WAVA | Distance | |
16 Nov | Suicide Six(ish) SB | 50:12 | 55.71 | 6mi |
26 Oct | Birmingham Half Marathon SB | 1:45:52 | 59.81 | 13.1mi |
28 Sep | KINVER ROTARY 10k PB | 48:13 | 59.96 | 6.2mi |
24 Aug | Moulton 10K SB | 48:22 | 59.42 | 10km |
3 Aug | Tenbury 10k | 50:33 | 56.85 | 10km |
14 Jun | Stourbridge Stumble | 48:54 | 58.77 | 10km |
8 Jun | Two Castles Run | 48:34 | 59.18 | 10km |
7 May | DK 10k | 49:33 | 58.00 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 144 | 125 | 156 | 77 | 38 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 540 |
2023 | 0 | 0 | 0 | 0 | 1 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 4 |
2023 | 0 | 0 | 0 | 0 | 1.3 | 1.1 | 0 | 0 | 0 | 0 | 0.2 | 0 | 2.7 |
2023 | 101 | 69 | 139 | 113 | 67 | 58 | 93 | 90 | 112 | 74 | 45 | 79 | 1041 |
2022 | 102 | 78 | 85 | 25 | 0 | 9 | 63 | 72 | 30 | 75 | 82 | 25 | 648 |
2021 | 169 | 81 | 86 | 91 | 100 | 56 | 78 | 57 | 37 | 54 | 32 | 18 | 859 |
2020 | 89 | 169 | 55 | 62 | 103 | 125 | 158 | 91 | 33 | 56 | 48 | 59 | 1047 |
2019 | 104 | 73 | 118 | 85 | 45 | 46 | 20 | 86 | 59 | 33 | 61 | 45 | 774 |
2018 | 133 | 104 | 162 | 111 | 155 | 187 | 75 | 87 | 114 | 41 | 51 | 82 | 1301 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 68 | 19 | 0 | 0 | 0 | 97 |
2017 | 91 | 139 | 188 | 175 | 54 | 45 | 80 | 103 | 48 | 36 | 46 | 57 | 1063 |
2016 | 79 | 58 | 70 | 83 | 59 | 42 | 37 | 88 | 115 | 72 | 13 | 28 | 744 |
2015 | 126 | 137 | 72 | 118 | 65 | 59 | 65 | 106 | 117 | 98 | 101 | 139 | 1202 |
2014 | 67 | 59 | 88 | 93 | 62 | 61 | 92 | 151 | 96 | 74 | 17 | 56 | 917 |
2013 | 57 | 41 | 56 | 54 | 67 | 94 | 49 | 54 | 64 | 49 | 28 | 57 | 670 |
2012 | 88 | 63 | 98 | 105 | 65 | 59 | 48 | 44 | 106 | 86 | 35 | 53 | 851 |
2011 | 92 | 88 | 121 | 121 | 78 | 71 | 47 | 90 | 86 | 62 | 65 | 80 | 1001 |
2010 | 55 | 35 | 76 | 50 | 64 | 60 | 0 | 40 | 80 | 80 | 38 | 22 | 600 |
2009 | 18 | 57 | 120 | 89 | 54 | 50 | 54 | 84 | 36 | 95 | 100 | 44 | 801 |
2009 | 0 | 18 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 18 |
Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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Fri 26th Apr
Apr 26
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Sat 27th Apr
Apr 27
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Sun 28th Apr
Apr 28
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1) 1mi - 8:41(8:41/mi) 131/143bpm [1137b/mi] 103cal 6.91/7.41mph
2) 1mi - 7:54(7:54/mi) 148/157bpm [1169b/mi] 105cal 7.6/8.18mph 3) 1mi - 7:40(7:40/mi) 147/156bpm [1128b/mi] 105cal 7.82/8.22mph 4) 0.1mi - 45(7:49/mi) 148/152bpm [1157b/mi] 9cal 7.67/7.72mph 5) 0.67mi - 5:25(8:07/mi) 143/152bpm [1160b/mi] 70cal 7.39/7.6mph Add a comment
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10min warm 4x 5min threshold 2min recover cool dn (messed up watch with button presses)
1) 1mi - 8:21(8:21/mi) 141/154bpm [1177b/mi] 104cal 7.19/8.08mph 2) 0.21mi - 1:39(7:46/mi) 145/148bpm [1125b/mi] 22cal 7.73/7.85mph 3) 0.07mi - 30(6:55/mi) 146/152bpm [1010b/mi] 7cal 8.67/8.64mph 4) 0mi - 1(9:17/mi) 152/152bpm [1410b/mi] 6.47/7.76mph 5) 0.73mi - 5:00(6:52/mi) 153/159bpm [1050b/mi] 73cal 8.75/9.06mph 6) 0.23mi - 2:00(8:34/mi) 147/153bpm [1260b/mi] 27cal 7/8.1mph 7) 0.73mi - 5:00(6:50/mi) 157/164bpm [1073b/mi] 74cal 8.78/9.1mph 8) 0.23mi - 2:00(8:35/mi) 149/159bpm [1278b/mi] 26cal 7/8.54mph 9) 0.73mi - 5:00(6:51/mi) 148/155bpm [1013b/mi] 75cal 8.77/9.46mph 10) 0.22mi - 2:00(8:55/mi) 145/149bpm [1292b/mi] 25cal 6.73/8.43mph 11) 0.75mi - 5:03(6:45/mi) 148/154bpm [998b/mi] 76cal 8.9/9.23mph 12) 0.68mi - 5:33(8:12/mi) 144/152bpm [1180b/mi] 72cal 7.32/8.87mph Add a comment
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1) 1mi - 8:34(8:34/mi) 137/147bpm [1174b/mi] 105cal 7/7.6mph
2) 1mi - 8:20(8:20/mi) 140/147bpm [1167b/mi] 109cal 7.2/7.87mph 3) 1mi - 7:57(7:57/mi) 143/148bpm [1137b/mi] 98cal 7.55/8.12mph 4) 1mi - 7:33(7:33/mi) 145/151bpm [1095b/mi] 102cal 7.95/8.25mph 5) 0.07mi - 36(8:30/mi) 146/150bpm [1241b/mi] 9cal 7.06/8.16mph 6) 0.25mi - 2:06(8:31/mi) 141/145bpm [1201b/mi] 25cal 7.04/7.22mph Add a comment
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1) 1mi - 9:40(9:40/mi) 133/146bpm [1287b/mi] 116cal 6.2/6.78mph
2) 1mi - 8:22(8:22/mi) 146/153bpm [1221b/mi] 107cal 7.17/8.54mph 3) 1mi - 8:35(8:35/mi) 146/155bpm [1253b/mi] 106cal 6.99/8.6mph 4) 1mi - 8:43(8:43/mi) 151/160bpm [1316b/mi] 118cal 6.88/8.18mph 5) 1mi - 7:49(7:49/mi) 150/162bpm [1172b/mi] 96cal 7.68/8.81mph 6) 0.22mi - 1:51(8:17/mi) 147/154bpm [1217b/mi] 23cal 7.25/7.53mph 7) 0.3mi - 2:35(8:43/mi) 141/146bpm [1229b/mi] 30cal 6.88/7.41mph Add a comment
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1) 1mi - 9:50(9:50/mi) 136/147bpm [1338b/mi] 116cal 6.1/6.68mph
2) 1mi - 9:29(9:29/mi) 125/136bpm [1186b/mi] 117cal 6.33/7.22mph 3) 1mi - 9:42(9:42/mi) 122/138bpm [1183b/mi] 103cal 6.19/7.18mph 4) 1mi - 9:26(9:26/mi) 128/140bpm [1208b/mi] 108cal 6.36/6.8mph 5) 1mi - 10:07(10:07/mi) 125/134bpm [1265b/mi] 120cal 5.93/6.45mph 6) 1mi - 9:57(9:57/mi) 129/141bpm [1284b/mi] 109cal 6.03/6.8mph 7) 0.15mi - 1:28(9:54/mi) 123/130bpm [1217b/mi] 13cal 6.06/5.45mph 8) 0.24mi - 2:32(10:22/mi) 127/133bpm [1317b/mi] 29cal 5.79/6.43mph Add a comment
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Mon 29th Apr
Apr 29
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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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Thu 2nd May
May 2
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Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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10min warm 4x 6min threshold 2min recover cool dn
1) 1mi - 8:49(8:49/mi) 135/146bpm [1191b/mi] 104cal 6.8/7.74mph 2) 0.14mi - 1:11(8:21/mi) 139/146bpm [1161b/mi] 15cal 7.18/7.22mph 3) 0.88mi - 6:00(6:51/mi) 147/156bpm [1007b/mi] 88cal 8.76/9.25mph 4) 0.21mi - 2:00(9:32/mi) 143/154bpm [1364b/mi] 23cal 6.29/8.56mph 5) 0.9mi - 6:00(6:41/mi) 149/160bpm [995b/mi] 88cal 8.99/9.54mph 6) 0.22mi - 2:00(9:04/mi) 148/156bpm [1343b/mi] 24cal 6.61/8.7mph 7) 0.9mi - 6:00(6:42/mi) 151/157bpm [1011b/mi] 89cal 8.96/9.75mph 8) 0.21mi - 2:00(9:33/mi) 150/158bpm [1431b/mi] 23cal 6.29/8.62mph 9) 0.89mi - 6:00(6:44/mi) 152/163bpm [1022b/mi] 89cal 8.92/9.75mph 10) 0.22mi - 2:00(9:12/mi) 148/151bpm [1362b/mi] 23cal 6.52/8.62mph 11) 0.55mi - 4:46(8:42/mi) 142/146bpm [1235b/mi] 55cal 6.9/7.56mph Add a comment
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1) 1mi - 8:52(8:52/mi) 127/138bpm [1126b/mi] 101cal 6.77/7.26mph
2) 1mi - 8:21(8:21/mi) 130/144bpm [1087b/mi] 105cal 7.18/7.58mph 3) 1mi - 8:25(8:25/mi) 138/146bpm [1161b/mi] 104cal 7.13/7.51mph 4) 0.04mi - 21(8:09/mi) 143/145bpm [1166b/mi] 4cal 7.36/7.35mph 5) 0.24mi - 2:01(8:30/mi) 140/143bpm [1189b/mi] 27cal 7.06/7.26mph Add a comment
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1) 1mi - 9:15(9:15/mi) 130/141bpm [1204b/mi] 107cal 6.48/7.08mph
2) 1mi - 8:41(8:41/mi) 140/149bpm [1215b/mi] 113cal 6.91/7.41mph 3) 1mi - 8:08(8:08/mi) 145/153bpm [1180b/mi] 102cal 7.37/7.95mph 4) 1mi - 8:03(8:03/mi) 141/150bpm [1136b/mi] 105cal 7.45/7.99mph 5) 1mi - 7:51(7:51/mi) 143/152bpm [1122b/mi] 106cal 7.65/8.29mph 6) 1mi - 7:34(7:34/mi) 144/152bpm [1090b/mi] 112cal 7.93/8.97mph 7) 1mi - 7:17(7:17/mi) 148/157bpm [1078b/mi] 99cal 8.24/8.5mph 8) 1mi - 7:20(7:20/mi) 149/159bpm [1093b/mi] 100cal 8.18/8.47mph 9) 1mi - 7:31(7:31/mi) 149/157bpm [1121b/mi] 102cal 7.97/8.41mph 10) 1mi - 7:32(7:32/mi) 146/156bpm [1100b/mi] 103cal 7.96/9.23mph 11) 0.06mi - 32(8:17/mi) 149/151bpm [1233b/mi] 7cal 7.25/8.52mph Add a comment
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1) 1mi - 9:09(9:09/mi) 127/147bpm [1162b/mi] 102cal 6.56/7.24mph
2) 1mi - 9:08(9:08/mi) 133/144bpm [1214b/mi] 113cal 6.57/8.39mph 3) 1mi - 9:00(9:00/mi) 133/139bpm [1198b/mi] 102cal 6.66/7.37mph 4) 1mi - 9:30(9:30/mi) 135/144bpm [1281b/mi] 108cal 6.32/6.8mph 5) 1mi - 9:18(9:18/mi) 135/148bpm [1255b/mi] 101cal 6.46/6.85mph 6) 1mi - 9:29(9:29/mi) 136/145bpm [1291b/mi] 108cal 6.32/6.78mph 7) 0.08mi - 50(10:27/mi) 136/137bpm [1420b/mi] 8cal 5.74/5.8mph Add a comment
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Mon 6th May
May 6
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Tue 7th May
May 7
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Wed 8th May
May 8
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Thu 9th May
May 9
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Fri 10th May
May 10
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Sat 11th May
May 11
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Sun 12th May
May 12
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1) 1mi - 8:55(8:55/mi) 136/150bpm [1213b/mi] 107cal 6.73/7.24mph
2) 1mi - 8:33(8:33/mi) 133/140bpm [1137b/mi] 102cal 7.02/7.64mph 3) 1mi - 8:09(8:09/mi) 133/141bpm [1085b/mi] 95cal 7.36/7.72mph 4) 0.54mi - 4:22(8:10/mi) 136/142bpm [1110b/mi] 53cal 7.35/7.7mph 5) 0.47mi - 4:01(8:32/mi) 136/138bpm [1160b/mi] 48cal 7.04/7.18mph Add a comment
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10min warm 2x 15min 10k pace 5min rest cool dn
1) 1mi - 9:01(9:01/mi) 131/142bpm [1181b/mi] 114cal 6.65/7.33mph 2) 0.12mi - 59(8:00/mi) 133/136bpm [1064b/mi] 11cal 7.5/7.51mph 3) 1mi - 6:56(6:56/mi) 144/156bpm [999b/mi] 97cal 8.65/9.39mph 4) 1mi - 7:02(7:02/mi) 158/164bpm [1111b/mi] 102cal 8.53/9.08mph 5) 0.16mi - 1:02(6:37/mi) 158/162bpm [1044b/mi] 15cal 9.08/8.95mph 6) 0.57mi - 5:00(8:46/mi) 148/160bpm [1298b/mi] 61cal 6.84/8.97mph 7) 1mi - 6:49(6:49/mi) 160/166bpm [1090b/mi] 99cal 8.81/9.18mph 8) 1mi - 7:11(7:11/mi) 165/171bpm [1186b/mi] 105cal 8.35/8.89mph 9) 0.14mi - 1:00(7:19/mi) 165/167bpm [1208b/mi] 14cal 8.2/8.43mph 10) 0.54mi - 5:00(9:19/mi) 154/167bpm [1434b/mi] 61cal 6.44/8.12mph 11) 0.49mi - 4:13(8:37/mi) 150/157bpm [1293b/mi] 53cal 6.96/9.27mph Add a comment
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caffeine gel 20mins pre start & caff gum 10mins before
1) 1mi - 6:30(6:30/mi) 146/161bpm [948b/mi] 98cal 9.24/10.02mph 2) 1mi - 6:29(6:29/mi) 157/163bpm [1017b/mi] 100cal 9.26/9.87mph 3) 1mi - 6:37(6:37/mi) 160/166bpm [1060b/mi] 104cal 9.06/9.58mph 4) 1mi - 6:45(6:45/mi) 164/176bpm [1108b/mi] 103cal 8.88/9.27mph 5) 1mi - 6:52(6:52/mi) 161/167bpm [1105b/mi] 102cal 8.74/10.06mph 6) 1mi - 7:01(7:01/mi) 159/163bpm [1115b/mi] 108cal 8.56/9.46mph 7) 0.25mi - 1:30(6:05/mi) 163/166bpm [992b/mi] 22cal 9.86/10.14mph Add a comment
1) 1mi - 8:16(8:16/mi) 140/151bpm [1157b/mi] 107cal 7.26/8.81mph
2) 0.52mi - 4:13(8:06/mi) 148/155bpm [1199b/mi] 57cal 7.4/10mph Add a comment
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Mon 13th May
May 13
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Tue 14th May
May 14
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Wed 15th May
May 15
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Thu 16th May
May 16
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Fri 17th May
May 17
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Sat 18th May
May 18
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Sun 19th May
May 19
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