The Mussile

M40 Gloucestershire

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Calves

Races
97
Miles
4466
Miles
260
Miles
16404
Miles
191
WAVA
64.38%
5k
20:25
10k
44:24
10M
1:30:45
Half
1:42:18
Mara
3:57:54
10M
24:22
56M
3:06:08
112M
5:59:57
400m
7:53
2.4M
1:28:14
10km
3:07:26

About Me
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Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Don't look at the faster people in the next lane, overtaking you or on social mediums. The only thing that matters is your performance related to your own goals. be realistic, improvement takes time AND effort.

Recent Blogs
The Mighty Quin - Part 3 Lessons and excuses	Aug 2022
The Mighty Quin - The Bike Leg (or 2/3rds at least)	Aug 2022
The Mighty Quin - Swim Review - 19km in a pool	Aug 2022
Mighty Quin DNF	Jul 2022
Hallelujah - Some good news at last	Jul 2022

My parkrun
No parkrun selected

Recent Training
7th May	General	2.1mi	29:01
7th May	Elliptical	0.9mi	22:04
7th May	Strength	0mi	40:00
5th May	Elliptical	0.9mi	25:43
5th May	Strength	0mi	45:00

Planned Races
Midnight Mountain marathon - Half	1st Jun
Rodway 10K	12th Jul
brutal half	7th Sep
The Green 26.2 Mile HMP Dorchester	2nd Nov

12 Month Benchmarks	Run	Bike
Mile	6:59	2:13
5k	27:29	10:17
5mi	52:14	17:45
10k	1:05:32	22:19

Recent Pictures	Show more

Recent Threads
Pro cycling thread
parkrun Café
Joke of the day........

Buddies (6)

Followers (12)

Badges Collected	See available badges
+ 280 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2014	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	58		21:05 61.93	20:25 64.38	22:07 59.86	22:01 60.57	22:47 58.96	24:57 54.24	22:45 59.92	26:59 50.90	29:52 46.33	20:25 6:34/mi	64.38
4mi	1			30:35 55.66								30:35 7:39/mi	55.66
10km	9	45:47 57.85	50:07 53.16	44:24 60.25		47:03 57.45	52:41 51.63			1:04:22 43.24	1:06:07 42.43	44:24 7:09/mi	60.25
11km	1		1:00:00 49.13									1:00:00 8:47/mi	49.13
8mi	1							1:15:54 47.13				1:15:54 9:29/mi	47.13
9mi	1			1:40:03 39.72								1:40:03 11:07/mi	39.72
10mi	1				1:30:45 49.19							1:30:45 9:05/mi	49.19
19.4km	1			2:05:45 42.74								2:05:45 10:26/mi	42.74
13.1mi	2	1:42:18 56.74										1:42:18 7:49/mi	56.74
26.2mi	3		5:04:07 40.19			3:57:54 52.34		6:07:23 34.38				3:57:54 9:05/mi	52.34
30mi	1					7:17:00 33.41						7:17:00 14:34/mi	33.41
44.5mi	1		10:26:09 37.51									10:26:09 14:04/mi	37.51

Date	Planned Races			Distance
2 Nov	The Green 26.2 Mile HMP Dorchester Confirmed			26.2mi
7 Sep	brutal half Confirmed			1.9miles/56miles/13.1miles
12 Jul	Rodway 10K Confirmed			10km
1 Jun	Midnight Mountain marathon - Half Confirmed			13.1mi
2024		Result	WAVA	Distance
20 Apr	Newport parkrun SB	29:52	46.33	5km
14 Apr	Frenchay 10K SB	1:06:07	42.43	10km
2023		Result	WAVA	Distance
8 Jul	Thames Path parkrun, Woolwich	29:10	47.09	5km
7 Jul	Rodway 10k SB	1:04:22	43.24	10km
10 Jun	Chipping Sodbury parkrun SB	26:59	50.90	5km
2022		Result	WAVA	Distance
3 Dec	Night at the museum		0.00	26.2mi
16 Jul	Deca UK Continuous Quin	/ /	0.00	12miles/560miles/78miles
28 May	Somerdale Pavilion parkrun	22:50	59.70	5km
21 May	Somerdale Pavilion parkrun	23:23	58.30	5km
30 Apr	Berkeley Green parkrun SB	22:45	59.92	5km
2021		Result	WAVA	Distance
14 Nov	The Green Mile 26.2 SB	6:07:23	34.38	26.2mi
30 Oct	25 Hour Track 100		0.00	100mi
12 Sep	Outlaw Bowood	42:19 / 2:59:31 / 2:33:23	0.00	1.9km/90km/21.2miles
4 Sep	Somerdale Pavilion parkrun	25:21	53.38	5km
28 Aug	Somerdale Pavilion parkrun SB	24:57	54.24	5km
14 Aug	Somerdale Pavilion parkrun	26:00	52.05	5km
24 Jul	Thunder Run - SOLO	50 / 0	0.00	24hr
4 Apr	Escape lockdown PB	1:15:54	47.13	8mi
2020		Result	WAVA	Distance
7 Jun	The Green Mile 26.2		0.00	26.2mi
8 Mar	The Rodway 10k SB	52:41	51.63	10km
8 Feb	Somerdale Pavilion parkrun	24:13	55.47	5km
25 Jan	Tetbury Goods Shed parkrun SB	22:47	58.96	5km
18 Jan	Mallards Pike parkrun	22:54	58.66	5km
11 Jan	Severn Bridge parkrun	23:37	56.88	5km
4 Jan	Somerdale Pavilion parkrun	25:30	52.68	5km
2019		Result	WAVA	Distance
20 Oct	Yorkshire Marathon PB	3:57:54	52.34	26.2mi
12 Oct	Clevedon Salthouse Fields parkrun	22:01	60.57	5km
28 Sep	Rat Race Adventure Challenge	/ /	0.00	2km/65km/32km
24 Aug	Green man Ultra - 30 miles PB	7:17:00	33.41	30mi
5 May	Great Bristol 10k SB	47:03	57.45	10km
6 Apr	Chipping Sodbury parkrun SB	22:01	60.57	5km
20 Jan	Doynton Hard Half Marathon	2:18:45	42.55	13.1mi
2018		Result	WAVA	Distance
11 Nov	Easy Runner Sodbury Slog PB	1:30:45	49.19	10mi
3 Nov	Pomphrey Hill parkrun	23:50	55.95	5km
13 Oct	Pomphrey Hill parkrun	30:32	43.67	5km
6 Oct	Pomphrey Hill parkrun SB	22:07	59.86	5km
22 Sep	Pomphrey Hill parkrun	22:44	58.24	5km
11 Aug	Portishead Sprint Tri	7:53 / 52:58 / 24:08	0.00	400metres/25km/5km
18 Jul	South Glos Evening Triathlon 3	12:13 / 32:00 / 17:34	0.00	550metres/18km/4miles
14 Jul	Melksham parkrun	24:00	55.16	5km
7 Jul	Pomphrey Hill parkrun	24:59	52.99	5km
30 Jun	Forest of Dean parkrun	23:04	57.40	5km
16 Jun	Minehead parkrun	22:30	58.84	5km
13 Jun	Castle Combe TT	24:46	0.00	10mi
12 May	Enduroman Continuous Double Ironman	3:04:45 / 18:28:24 / 17:01:54	0.00	4.8miles/232miles/52.8miles
22 Apr	Storm the Castle Duathlon	52:50 / 1:08:39 /31:06	0.00	10km/33km/5km
31 Mar	Pomphrey Hill parkrun	22:24	59.10	5km
24 Feb	Pomphrey Hill parkrun	22:12	59.64	5km
18 Feb	chilly duathlon	13:52 / 23:58 /14:33	0.00	2miles/10miles/2miles
17 Feb	Pomphrey Hill parkrun	23:34	56.18	5km
2017		Result	WAVA	Distance
25 Nov	Eastville parkrun	22:12	59.64	5km
12 Nov	Easy Runner Sodbury Slog PB	1:40:03	39.72	9mi
11 Nov	Pomphrey Hill parkrun	21:32	61.48	5km
28 Oct	Pomphrey Hill parkrun	21:50	60.64	5km
14 Oct	Pomphrey Hill parkrun	23:13	57.02	5km
7 Oct	Pomphrey Hill parkrun	21:53	60.07	5km
30 Sep	Pomphrey Hill parkrun	21:27	61.28	5km
23 Sep	Pomphrey Hill parkrun	24:17	54.13	5km
16 Sep	Pomphrey Hill parkrun	22:56	57.32	5km
10 Sep	Dart 10k open water swim	3:07:26	0.00	10km
9 Sep	Torbay Velopark parkrun	22:43	57.86	5km
2 Sep	Pomphrey Hill parkrun	22:48	57.65	5km
19 Aug	Keswick parkrun	24:00	54.77	5km
12 Aug	Worcester parkrun	23:39	55.58	5km
9 Aug	bitton 5k series race 4	21:32	61.04	5km
5 Aug	Riverfront parkrun	21:25	61.37	5km
22 Jul	Conti Thunder Run - SOLO	1:00 / 0	0.00	24hr
12 Jul	Bitton 5k Easyrunner Series Race 3 PB	20:25	64.38	5km
8 Jul	Pomphrey Hill parkrun	21:54	60.02	5km
1 Jul	Pomphrey Hill parkrun	22:37	58.12	5km
24 Jun	Cotswold Way Relay Leg 8 PB	2:05:45	42.74	19.4km
17 Jun	Newent parkrun, Forest of Dean	22:59	57.19	5km
10 Jun	Evesham parkrun	22:26	58.59	5km
7 Jun	Bitton 5k Easyrunner Series Race 2	20:45	63.35	5km
5 Jun	Blaise Blazer PB	30:35	55.66	4mi
3 Jun	Nonsuch parkrun	21:40	60.67	5km
22 May	Hogweed Trot 10k PB	44:24	60.25	10km
20 May	Pomphrey Hill parkrun	21:23	61.47	5km
13 May	Cheltenham parkrun	21:08	62.20	5km
6 May	Shepton Mallet parkrun	21:07	62.25	5km
29 Apr	Pomphrey Hill parkrun	21:37	60.81	5km
22 Apr	Pomphrey Hill parkrun	22:22	58.77	5km
9 Apr	Frenchay 10K	47:58	55.77	10km
1 Apr	Pomphrey Hill parkrun	24:24	53.87	5km
18 Mar	Lydney parkrun	23:46	55.31	5km
4 Mar	Green Man Ultra		0.00	45mi
1 Jan	Chipping Sodbury parkrun	23:55	54.96	5km
2016		Result	WAVA	Distance
9 Oct	Marshfield Mudlark PB	1:00:00	49.13	11km
24 Sep	Stonehouse parkrun SB	21:05	61.93	5km
18 Sep	Titan Weston	34:12 / 3:30:17 / 1:58:58	0.00	1.2miles/60miles/13.1miles
15 Aug	Towpath 10k SB	50:07	53.16	10km
10 Jul	The Wales Marathon SB	5:04:07	40.19	26.2mi
12 Jun	Ironman 70.3 Staffordshire	45:50 / 3:06:08 / 2:09:59	0.00	1.2miles/56miles/13.1miles
8 Jun	Castle Combe TT	24:22	0.00	10mi
11 May	Bitton 5k Easyrunner Series Race 1	25:53	50.45	5km
24 Apr	Frenchay 10K	51:03	52.19	10km
5 Mar	Green Man Ultra PB	10:26:09	37.51	44.5mi
2015		Result	WAVA	Distance
26 Jul	The Outlaw Iron Distance Triathlon	1:28:14 / 5:59:57 / 5:09:21	0.00	2.4miles/112miles/26.2miles
17 May	Slateman	22:48 / 1:45:03 / 1:26:52	0.00	1km/51km/11km
2014		Result	WAVA	Distance
28 Sep	Bath Two Tunnels 10k SB	45:47	57.85	10km
21 Sep	Bristol Half Marathon PB	1:42:18	56.74	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	0	0	11	6	0	0	0	0	0	0	0	0	16
2024	3	28	21	18	10	0	0	0	0	0	0	0	79
2024	39	8	112	53	0	0	0	0	0	0	0	0	212
2023	0	0	0	0	3	4	7	11	0	0	0	0	25
2023	0	0	0	0	0.1	0.6	0	0	1.7	0	0	0	2.5
2023	3	3	6	18	18	47	25	26	15	3	3	0	166
2023	0	0	0	40	59	73	58	92	19	0	0	0	343
2022	3	8	4	11	9	7	10	13	0	2	2	0	69
2022	6.3	5.2	14.3	11.8	3.1	0.9	11.9	0	0	0	0	0	53.6
2022	70	11	17	53	28	24	11	30	14	29	22	0	310
2022	277	126	207	236	150	46	422	72	20	20	0	0	1576
2021	3	0	0	6	11	5	2	6	3	4	3	2	46
2021	0	0	0	5.3	9.6	3.2	1.1	1.7	2.2	5.6	0	1.9	30.6
2021	58	87	64	69	77	127	86	28	43	88	64	50	840
2021	0	33	215	225	132	101	159	86	103	126	70	155	1405
2020	0	0	0	3	6	10	0	11	0	0	5	0	35
2020	2.8	3.1	0	0	0	0	0.6	2.1	7.3	4.6	0	0	20.4
2020	27	34	58	105	50	90	8	65	55	109	32	47	679
2020	232	93	115	152	174	220	123	141	131	82	61	0	1524
2019	0	0	0	0	0	2.4	6.1	4.8	1.5	1.9	6.1	5.5	28.3
2019	7	0	4	0	0	57	71	90	69	60	42	41	440
2019	9	0	61	0	20	85	205	304	267	202	284	266	1703
2018	5.6	1.3	7	6.1	9.1	0.6	0.4	0	0	0	0	0	30.1
2018	31	20	52	43	65	38	30	0	27	8	36	0	350
2018	249	338	350	401	334	34	79	0	14	28	0	14	1841
2017	5.3	0	4.6	3.3	1.9	4.2	1.3	5.6	6.3	0	0	2.7	35
2017	31	60	77	78	37	58	66	71	69	141	50	65	803
2017	263	108	270	338	328	376	219	202	330	349	316	251	3350
2016	0	0	0	0	2.1	2.5	0.8	0	0	0	0	0	5.4
2016	20	3	31	1	3	22	30	0	12	0	52	60	236
2016	36	33	2	2	17	60	146	10	74	0	189	200	768
2015	9.5	4.5	1.7	5.1	5.1	2.8	7.4	0	0	0	0	0	36.1
2015	3	5	3	6	35	10	32	3	0	0	0	4	103
2015	20	0	0	0	48	131	116	0	18	0	0	0	332
2014	0.5	0	0	1.7	0.3	0.4	0	2.7	0	0	0.9	5.3	11.8
2014	44	15	12	29	3	0	9	17	4	3	4	3	145
2014	129	23	184	279	0	27	23	72	0	13	13	0	763
2013	0.3	0	0	0.6	2.5	0.3	0	0.3	0.9	0	0	0.8	5.5
2013	18	27	25	31	33	27	35	37	43	11	15	9	311
2013	173	209	182	256	305	220	312	227	133	51	52	67	2186
2012	0	0	0	0	0	0	0	0	2	2	0	0	4
2012	0	0	0	0	0	0	0	183	81	82	25	31	402
1990	0.9	0	0	0	0	0	0	0	0	0	0	0	0.9

Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
-	-	6.3mi, 1:06:11 Run - Race 1) 1km - 6:17(6:17/km) 133/148bpm [835b/km] 81cal 2) 1km - 6:14(6:14/km) 143/151bpm [892b/km] 83cal 3) 1km - 6:51(6:51/km) 152/157bpm [1041b/km] 93cal 4) 1km - 7:58(7:58/km) 146/156bpm [1163b/km] 97cal 5) 1km - 6:47(6:47/km) 157/167bpm [1066b/km] 92cal 6) 1km - 6:23(6:23/km) 156/163bpm [995b/km] 88cal 7) 1km - 6:54(6:54/km) 157/168bpm [1084b/km] 95cal 8) 1km - 6:03(6:03/km) 166/171bpm [1004b/km] 89cal 9) 1km - 5:49(5:49/km) 169/175bpm [982b/km] 86cal 10) 1km - 6:35(6:35/km) 169/179bpm [1111b/km] 98cal 11) 0.1km - 20(3:20/km) 183/188bpm [610b/km] 6cal Add a comment	10.6mi, 49:35 Bike - General 1) 8.05km - 26:15(3:16/km) 298cal 18.39/45.89kmph 2) 8.05km - 20:51(2:36/km) 337cal 23.15/37.76kmph 3) 0.88km - 2:29(2:49/km) 38cal 21.33/39.64kmph Add a comment 9.5mi, 50:33 Bike - General 1) 8.05km - 23:47(2:57/km) 292cal 20.3/35kmph 2) 7.17km - 26:46(3:44/km) 276cal 16.07/27.98kmph Add a comment	-	-	-
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
-	3.2mi, 29:53 Run - General 1) 1km - 5:51(5:51/km) 143/158bpm [836b/km] 76cal 2) 1km - 5:34(5:34/km) 165/170bpm [919b/km] 81cal 3) 1km - 6:11(6:11/km) 163/174bpm [1007b/km] 82cal 4) 1km - 6:07(6:07/km) 170/177bpm [1040b/km] 90cal 5) 1km - 5:55(5:55/km) 165/182bpm [976b/km] 81cal 6) 0.07km - 16(3:50/km) 179/181bpm [685b/km] 4cal Add a comment	1.7mi, 40:56 Walk - General 1) 1km - 14:00(14:00/km) 98/111bpm [1372b/km] 74cal 46/61rpm 2) 1km - 13:44(13:44/km) 97/103bpm [1331b/km] 74cal 51/69rpm 3) 0.78km - 13:12(17:02/km) 96/104bpm [1635b/km] 65cal 37/61rpm Add a comment 0mi, 1:38:00 Cross - Strength Add a comment	9.8mi, 49:33 Bike - General 1) 8.05km - 26:45(3:19/km) 263cal 18.05/31.44kmph 2) 7.71km - 22:48(2:57/km) 269cal 20.3/41.89kmph Add a comment 8.8mi, 49:40 Bike - General 1) 8.05km - 24:25(3:02/km) 253cal 19.77/33.62kmph 2) 6.04km - 25:15(4:11/km) 279cal 14.36/45.51kmph Add a comment	0mi, 45:00 Cross - Strength Add a comment 0.8mi, 22:47 Cross - Elliptical Add a comment	-	-
Fri 26th Apr Apr 26	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
-	-	-	-	-	-	4.2mi, 45:56 Run - General 1) 1km - 7:16(7:16/km) 126/140bpm [916b/km] 88cal 2) 1km - 7:35(7:35/km) 138/163bpm [1047b/km] 89cal 3) 1km - 6:34(6:34/km) 159/175bpm [1044b/km] 92cal 4) 1km - 6:27(6:27/km) 158/172bpm [1019b/km] 91cal 5) 1km - 6:25(6:25/km) 166/174bpm [1066b/km] 92cal 6) 1km - 6:42(6:42/km) 169/180bpm [1132b/km] 96cal 7) 0.79km - 4:56(6:17/km) 159/186bpm [999b/km] 65cal Add a comment
Fri 3rd May May 3	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
-	3.2mi, 53:59 Run - General 1) 1km - 9:39(9:39/km) 117/131bpm [1128b/km] 84cal 2) 1km - 10:03(10:03/km) 116/127bpm [1166b/km] 80cal 3) 1km - 11:43(11:43/km) 112/124bpm [1312b/km] 79cal 4) 1km - 10:04(10:04/km) 115/131bpm [1157b/km] 75cal 5) 1km - 11:32(11:32/km) 110/126bpm [1269b/km] 76cal 6) 0.16km - 58(6:12/km) 138/147bpm [855b/km] 14cal Add a comment	0.9mi, 25:43 Cross - Elliptical Add a comment 0mi, 45:00 Cross - Strength Add a comment	-	2.1mi, 29:01 Run - General 1) 1km - 6:49(6:49/km) 130/142bpm [885b/km] 83cal 2) 1km - 7:42(7:42/km) 126/149bpm [969b/km] 76cal 3) 1km - 10:08(10:08/km) 107/129bpm [1084b/km] 75cal 4) 0.38km - 4:23(11:30/km) 119/130bpm [1368b/km] 34cal Add a comment 0.9mi, 22:04 Cross - Elliptical Add a comment 0mi, 40:00 Cross - Strength Add a comment	-	-

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