10 round numbers- How many of these can you run in 2015?

Chivito550

Sacksian wrote: »

My advice would be to leave the 400 until you've done a few 8s or 800 pace sessions. That will make a lot more difference than the practice with the blocks. Once you can tell the difference between 800 and 1500 effort, you'll easily be able to judge the level up from 800 pace!

Disagree with this. The 400m is a sprint event predominantly. Knowing your 800m pace is irrelevant for how you will run a 400. You sprint as hard as possible for first 60-70, then stay on a fast cruise at about 90-95% until about 150 to go, and then empty the tank. Knowing what your fast cruise is is the hardest part to get right, but running 800s is not a method of figuring this out.

Sacksian

Chivito550 wrote: »

Disagree with this. The 400m is a sprint event predominantly. Knowing your 800m pace is irrelevant for how you will run a 400. You sprint as hard as possible for first 60-70, then stay on a fast cruise at about 90-95% until about 150 to go, and then empty the tank. Knowing what your fast cruise is is the hardest part to get right, but running 800s is not a method of figuring this out.

Fair enough - you’re the specialist in this area! I was just going off my own experience. If you’re running anything near(-ish) 2 minutes for an 800, you’ll naturally be sharp enough to run 60 seconds for a 400 towards the end of the season fairly handily without needing any real specific work.

I just figured it was faster than 800 effort, and it turned out fine without having to interrupt my md training.

Obviously, if you want to run your best 400m time, you’d train differently but that also applies to 5k, 10k, etc.

Chivito550

Sacksian wrote: »

Fair enough - you’re the specialist in this area! I was just going off my own experience. If you’re running anything near(-ish) 2 minutes for an 800, you’ll naturally be sharp enough to run 60 seconds for a 400 towards the end of the season fairly handily without needing any real specific work.

I just figured it was faster than 800 effort, and it turned out fine without having to interrupt my md training.

Obviously, if you want to run your best 400m time, you’d train differently but that also applies to 5k, 10k, etc.

I think it would be more logical for an 800m runner to run a 400m early season, as a test of speed, than at the end of the season when looking to peak and race at the preferred distance. Rudisha, for example, runs 400m races around April each year.

I see where you are coming from with regards effort levels but you seem to be applying middle distance logic to what is a sprint event. The best thing one can do is to learn how to commit those first 60m. Proper flat out sprinting. Going slower here will not help towards the end of the race, so the mindset of sprinting needs to be applied to this distance.

pconn062

Personally, I don't see what the big deal is about the 60 second 400m. Granted I've not done it myself yet (I did hit 60 flat though through 400m in a 600m time trial, so would think I could hit 59 in a 400m). I don't think you need anywhere near a 2 minute 800m to run a 59 second 400m. I've never broken 2.10 in an 800m but would be confident of hitting a 59 400m. Sacksian, I would be surprised if you didn't hit something closer to 55 seconds for 400m if you really gave it a go.

Chivito550

pconn062 wrote: »

Personally, I don't see what the big deal is about the 60 second 400m. Granted I've not done it myself yet (I did hit 60 flat though through 400m in a 600m time trial, so would think I could hit 59 in a 400m). I don't think you need anywhere near a 2 minute 800m to run a 59 second 400m. I've never broken 2.10 in an 800m but would be confident of hitting a 59 400m. Sacksian, I would be surprised if you didn't hit something closer to 55 seconds for 400m if you really gave it a go.

I never said you need near 2 mins. For a middle distance runner, a 2:10 for 800m should be enough, unless the person has no real speed. An old club mate of mine was 2:12, but would be 62/63 at best, but he was very slow twitch.

pconn062

Chivito550 wrote: »

I never said you need near 2 mins. For a middle distance runner, a 2:10 for 800m should be enough, unless the person has no real speed. An old club mate of mine was 2:12, but would be 62/63 at best, but he was very slow twitch.

Yes, my comment wasn't aimed at you, just a general comment. I agree 2.10 should be enough unless you are a real workhorse.

Chivito550

pconn062 wrote: »

Yes, my comment wasn't aimed at you, just a general comment. I agree 2.10 should be enough unless you are a real workhorse.

2:10 is quick running though, let's not forget that. Every middle distance guy on this forum should be going sub 60, but id wager that very few of those who run 5k and up on this forum would threaten that barrier (Krusty being one of the exceptions). So in that regard sub 60 is as much of a big deal as sub 5 and sub 3 is. It's a tough barrier for a lot of people.

Sacksian

pconn062 wrote: »

Personally, I don't see what the big deal is about the 60 second 400m. Granted I've not done it myself yet (I did hit 60 flat though through 400m in a 600m time trial, so would think I could hit 59 in a 400m). I don't think you need anywhere near a 2 minute 800m to run a 59 second 400m. I've never broken 2.10 in an 800m but would be confident of hitting a 59 400m. Sacksian, I would be surprised if you didn't hit something closer to 55 seconds for 400m if you really gave it a go.

Well, that's my point too - it doesn't really require any special training if you're doing middle distance training and for anyone running close to 2 minutes, it would be fairly handy (you'd actually be doing it the first lap of a few 800s!). I ran 55.6 last year and that was after an 800 a couple of hours earlier, .

But, honestly, I don't know if I'd do it straight off the bat in May or June. The 800 training and races helped me make sense of the effort/pace required.

p.s. Based on your 1500m times, you should be running lower than 2.10!!

Sacksian

My original point was just that middle distance training would probably get KielyUnusual under 60 for 400m handily enough, without doing specific training. And that it would be handiest towards the end of the season, as sessions work more towards sharpening.

Apologies for the interruption to normal 10 round number service - probably more of a middle-distance thread debate!

Chivito550

Sacksian wrote: »

My original point was just that middle distance training would probably get KielyUnusual under 60 for 400m handily enough, without doing specific training. And that it would be handiest towards the end of the season, as sessions work more towards sharpening.

Apologies for the interruption to normal 10 round number service - probably more of a middle-distance thread debate!

Yeh would agree that he wouldnt really need anything specific, with the exception of getting used to the blocks.

Nah, this thread is boring without discussion. Just a load of tables and box ticking otherwise.

pconn062

Sacksian wrote: »

Well, that's my point too - it doesn't really require any special training if you're doing middle distance training and for anyone running close to 2 minutes, it would be fairly handy (you'd actually be doing it the first lap of a few 800s!). I ran 55.6 last year and that was after an 800 a couple of hours earlier, .

But, honestly, I don't know if I'd do it straight off the bat in May or June. The 800 training and races helped me make sense of the effort/pace required.

p.s. Based on your 1500m times, you should be running lower than 2.10!!

Ha, I know I should and I do intend to but last year I only ran 2 800m's. One was in April and I was very rusty and the other was a championship race with a very slow first lap. Hope to get closer to 2.05/6 this year.

KielyUnusual

Chivito550 wrote: »

I think it would be more logical for an 800m runner to run a 400m early season, as a test of speed, than at the end of the season when looking to peak and race at the preferred distance. Rudisha, for example, runs 400m races around April each year.

I see where you are coming from with regards effort levels but you seem to be applying middle distance logic to what is a sprint event. The best thing one can do is to learn how to commit those first 60m. Proper flat out sprinting. Going slower here will not help towards the end of the race, so the mindset of sprinting needs to be applied to this distance.

Do you think this is still the best strategy if you haven't done any of the top end speed stuff that a 400m runner would do I.e. Reps below the 100m distance? Is there a logic behind why sprinting for the first 60m will have no impact on your end of race? If so, is the 60m distance fairly specific or would it vary from athlete to athlete?

Chivito550

KielyUnusual wrote: »

Do you think this is still the best strategy if you haven't done any of the top end speed stuff that a 400m runner would do I.e. Reps below the 100m distance? Is there a logic behind why sprinting for the first 60m will have no impact on your end of race? If so, is the 60m distance fairly specific or would it vary from athlete to athlete?

I can't remember the scientific term but the first 5-6 seconds of any race of any distance is free energy. Basically whatever you try to save of this energy you won't be able to store and use later in the race, so it's a no brainer to use this free energy to the maximum. This is not just for sprinting. Have you ever noticed the start of a distance race where everyone goes off like the clappers for the first 50m or so before things settle. It was actually the middle distance coach in my club in Melbourne who explained this to me and told me to sprint the first few seconds of an 800m as there is nothing to lose by doing so.

Obviously though for 400m, it makes a bigger difference as the race distance is shorter. The length of time of flat out sprint differs from athlete to athlete, but EVERYONE must be exploding from the blocks and the first 40m at the very very least. You need to get up to top speed before starting your cruise phase.

There was a lad who ran National Indoors recently (won't mention his name) who employed the most curious tactics. He basically jogged the first 100, went through 200 in about 26, and came home in 23 and ran high 49. He had to run around everyone to win the race, and left himself way too much to do, and missed out on the final by about half a second. Had he run the race properly he'd have been in the final. I'd never seen anybody run a 400 like that.

KielyUnusual

I do remember reading about that free energy before but had completely forgotten. Might come in handy this summer Thanks.

Chivito550

KielyUnusual wrote: »

I do remember reading about that free energy before but had completely forgotten. Might come in handy this summer Thanks.

Some info below:

http://runnersconnect.net/running-nutrition-articles/energy-systems-running/
The phosphagen system of energy transfer does not require oxygen (anaerobic) and is called upon when there is a sudden increase in energy demand such as starting a workout, putting in a quick surge, or throwing a discus. It is the most direct and quickest form of energy production but can only supply enough energy for a short burst intense activity like a maximum weight lift or a 5 second sprint. This system relies on the availability of creatine phosphate, which is in limited supply and is depleted quickly. When creatine phosphate is used up, the body must call on other systems of energy transfer to sustain continued activity.

KielyUnusual

Chivito550 wrote: »

Some info below:

http://runnersconnect.net/running-nutrition-articles/energy-systems-running/
The phosphagen system of energy transfer does not require oxygen (anaerobic) and is called upon when there is a sudden increase in energy demand such as starting a workout, putting in a quick surge, or throwing a discus. It is the most direct and quickest form of energy production but can only supply enough energy for a short burst intense activity like a maximum weight lift or a 5 second sprint. This system relies on the availability of creatine phosphate, which is in limited supply and is depleted quickly. When creatine phosphate is used up, the body must call on other systems of energy transfer to sustain continued activity.

OK, so this is one way to cheat :P your way to a fast 400m time. Would you recommend this or have you ever tried it yourself? Sounds bizarre. Came across it in a few 400m race strategy articles.

Chivito550

KielyUnusual wrote: »

OK, so this is one way to cheat :P your way to a fast 400m time. Would you recommend this or have you ever tried it yourself? Sounds bizarre. Came across it in a few 400m race strategy articles.

Haha that's getting awfully complicated. In the end of the day it is running, and we shouldn't over complicate it. Good sprinting form comes with practice and coaching.

KielyUnusual

Chivito550 wrote: »

Haha that's getting awfully complicated. In the end of the day it is running, and we shouldn't over complicate it. Good sprinting form comes with practice and coaching.

Yea, my thoughts too. Did find it funny though. It was so casually suggested. 'You want to accelerate coming off the corner, now might be a good time to try the Valsalva Techinque' I looked it up and thought it might be some optimal form to hold when coming from a bend on to the straight. Then I realise it was suggesting you hold your breath for 2-3 seconds and thought 'Right, that's not going to happen'

Chivito550

KielyUnusual wrote: »

Yea, my thoughts too. Did find it funny though. It was so casually suggested. 'You want to accelerate coming off the corner, now might be a good time to try the Valsalva Techinque' I looked it up and thought it might be some optimal form to hold when coming from a bend on to the straight. Then I realise it was suggesting you hold your breath for 2-3 seconds and thought 'Right, that's not going to happen'

Yeh, sounds like a load of nonsense to me.

BeepBeep67

Name|400m<60 secs|800m<150 seconds|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs

pconn062|||4.55|9.45|||36.57|||
TFBUbendorfer|||||||38:26||
Chivito550|56.04|2:14.98|||||||
Krusty_Clown|||||16:41|26:42|33:57|54:27|
yaboya1||||||29:51|37:17||1:21:37|
CR 7|||||19:07||39:51||||
Calvin Johnson|||||19:07||39:13||1.29.05||
66_Lad|||4:49||16:42||34:29|57:33|||
Toblerone1978|||||19:30||39:12||
Netwerk Errer|||||19:21||39:54||||
DaveMcMahon|||||||38:50||||
wrstan|||||||38:03||||
Tom Joad|||||||38:58||1:28:17||
John Dozer|||||19:52||||
P_Fitz|||||19:01||||
Bulmers74|||||19:23||||
menoscemo|||||19:20||||1:27:03|
KielyUnusual||||||27.28||55.58||
vanderlyle|||||17:31||||
BeepBeep67|||||17:22||36:33||


Managed 8 of these last year, so that's a good target again.
2 ticked off in the last few weeks.

Tom Joad

Name|400m<60 secs|800m<150 seconds|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs

pconn062|||4.55|9.45|||36.57|||
TFBUbendorfer|||||||38:26||
Chivito550|56.04|2:14.98|||||||
Krusty_Clown|||||16:41|26:42|33:57|54:27|
yaboya1||||||29:51|37:17||1:21:37|
CR 7|||||19:07||39:51||||
Calvin Johnson|||||19:07||39:13||1.29.05||
66_Lad|||4:49||16:42||34:29|57:33|||
Toblerone1978|||||19:30||39:12||
Netwerk Errer|||||19:21||39:54||||
DaveMcMahon|||||||38:50||||
wrstan|||||||38:03||||
Tom Joad|||||18:24||38:58||1:28:17||
John Dozer|||||19:52||||
P_Fitz|||||19:01||||
Bulmers74|||||19:23||||
menoscemo|||||19:20||||1:27:03|
KielyUnusual||||||27.28||55.58||
vanderlyle|||||17:31||||
BeepBeep67|||||17:22||36:33||


Second entry of the week - a 7 second PB for 5k in the Cavan night run - hopefully will hit 17:xx by the end of the summer.

davemcmahon

Name|400m<60 secs|800m<150 seconds|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs

pconn062|||4.55|9.45|||36.57|||
TFBUbendorfer|||||||38:26||
Chivito550|56.04|2:14.98|||||||
Krusty_Clown|||||16:41|26:42|33:57|54:27|
yaboya1||||||29:51|37:17||1:21:37|
CR 7|||||19:07||39:51||||
Calvin Johnson|||||19:07||39:13||1.29.05||
66_Lad|||4:49||16:42||34:29|57:33|||
Toblerone1978|||||19:30||39:12||
Netwerk Errer|||||19:21||39:54||||
DaveMcMahon|||||18:32||38:50||||
wrstan|||||||38:03||||
Tom Joad|||||18:24||38:58||1:28:17||
John Dozer|||||19:52||||
P_Fitz|||||19:01||||
Bulmers74|||||19:23||||
menoscemo|||||19:20||||1:27:03|
KielyUnusual||||||27.28||55.58||
vanderlyle|||||17:31||||
BeepBeep67|||||17:22||36:33||


MSB 5k today, a 4s pb and my first 5k of the year. hopefully a few more races and I'll take some more of it.

PaulieC

Nice one DMcM

Itziger

=davemcmahon;94701609]Name|400m<60 secs|800m<150 seconds|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs

pconn062|||4.55|9.45|||36.57|||
TFBUbendorfer|||||||38:26||
Chivito550|56.04|2:14.98|||||||
Krusty_Clown|||||16:41|26:42|33:57|54:27|
yaboya1||||||29:51|37:17||1:21:37|
CR 7|||||19:07||39:51||||
Calvin Johnson|||||19:07||39:13||1.29.05||
66_Lad|||4:49||16:42||34:29|57:33|||
Toblerone1978|||||19:30||39:12||
Netwerk Errer|||||19:21||39:54||||
DaveMcMahon|||||18:32||38:50||||
wrstan|||||||38:03||||
Tom Joad|||||18:24||38:58||1:28:17||
John Dozer|||||19:52||||
P_Fitz|||||19:01||||
Bulmers74|||||19:23||||
menoscemo|||||19:20||||1:27:03|
KielyUnusual||||||27.28||55.58||
vanderlyle|||||17:31||||
Itziger|||||||||1:22:06|||||||1:22:06|||
BeepBeep67|||||17:22||36:33||


Usual fear of screwing up the table! Here goes. Did a 10k recently but it was mostly easy trail, so Ill hold off on that. First Half of the year yesterday. Tough, very cool and a stiff breeze. Managed PB by about 25 seconds.
https://connect.garmin.com/activity/720472334

PaulieYifter

Name|400m<60 secs|800m<150 seconds|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs

pconn062|||4.55|9.45|||36.57|||
TFBUbendorfer|||||||38:26||
Chivito550|56.04|2:14.98|||||||
Krusty_Clown|||||16:41|26:42|33:57|54:27|
yaboya1||||||29:51|37:17||1:21:37|
CR 7|||||19:07||39:51||||
Calvin Johnson|||||19:07||39:13||1.29.05||
66_Lad|||4:49||16:42||34:29|57:33|||
Toblerone1978|||||19:30||39:12||
Netwerk Errer|||||19:21||39:54||||
DaveMcMahon|||||18:32||38:50||||
wrstan|||||||38:03||||
Tom Joad|||||18:24||38:58||1:28:17||
John Dozer|||||19:52||||
P_Fitz|||||19:01||||
Bulmers74|||||19:23||||
menoscemo|||||19:20||||1:27:03|
KielyUnusual||||||27.28||55.58||
vanderlyle|||||17:31||||
Itziger|||||||||1:22:06|||||||1:22:06|||
BeepBeep67|||||17:22||36:33||
PaulieYifter|||||||||1:26:34|


Kinvara Half - 1st race of the year.

66_Lad

Name|400m<60 secs|800m<150 seconds|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs

pconn062|||4.55|9.45|||36.57|||
TFBUbendorfer|||||||38:26||
Chivito550|56.04|2:14.98|||||||
Krusty_Clown|||||16:41|26:42|33:57|54:27|
yaboya1||||||29:51|37:17||1:21:37|
CR 7|||||19:07||39:51||||
Calvin Johnson|||||19:07||39:13||1.29.05||
66_Lad|||4:49||16:39||34:29|57:33|||
Toblerone1978|||||19:30||39:12||
Netwerk Errer|||||19:21||39:54||||
DaveMcMahon|||||18:32||38:50||||
wrstan|||||||38:03||||
Tom Joad|||||18:24||38:58||1:28:17||
John Dozer|||||19:52||||
P_Fitz|||||19:01||||
Bulmers74|||||19:23||||
menoscemo|||||19:20||||1:27:03|
KielyUnusual||||||27.28||55.58||
vanderlyle|||||17:31||||
Itziger|||||||||1:22:06|||||||1:22:06|||
BeepBeep67|||||17:22||36:33||
PaulieYifter|||||||||1:26:34|


MSB 5k yesterday, small improvement in the time but expected a bit more...felt I ran the race well tactically - wasn't caught up at the start, first mile pace was bang on...just found the breeze tough in the last mile and a work mate pulled away from me which hurt also! Just have to find another 5k in the next month to target and make amends

Itziger

Itziger wrote: »

=davemcmahon;94701609]Name|400m<60 secs|800m<150 seconds|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs

pconn062|||4.55|9.45|||36.57|||
TFBUbendorfer|||||||38:26||
Chivito550|56.04|2:14.98|||||||
Krusty_Clown|||||16:41|26:42|33:57|54:27|
yaboya1||||||29:51|37:17||1:21:37|
CR 7|||||19:07||39:51||||
Calvin Johnson|||||19:07||39:13||1.29.05||
66_Lad|||4:49||16:42||34:29|57:33|||
Toblerone1978|||||19:30||39:12||
Netwerk Errer|||||19:21||39:54||||
DaveMcMahon|||||18:32||38:50||||
wrstan|||||||38:03||||
Tom Joad|||||18:24||38:58||1:28:17||
John Dozer|||||19:52||||
P_Fitz|||||19:01||||
Bulmers74|||||19:23||||
menoscemo|||||19:20||||1:27:03|
KielyUnusual||||||27.28||55.58||
vanderlyle|||||17:31||||
Itziger|||||||||1:22:06|||||||1:22:06|||
BeepBeep67|||||17:22||36:33||


Usual fear of screwing up the table! Here goes. Did a 10k recently but it was mostly easy trail, so Ill hold off on that. First Half of the year yesterday. Tough, very cool and a stiff breeze. Managed PB by about 25 seconds.
https://connect.garmin.com/activity/720472334

1.22.04 officially. YaY, as they say. http://www.celtic.lu/online/www/websiteNordstadsemi/nordstadsemiContent/11/8793/8794/containerLeft/8797/650/FRE/Nordstadsemi_21_2015.pdf

Bulmers74

Name|400m<60 secs|800m<150 seconds|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs

pconn062|||4.55|9.45|||36.57|||
TFBUbendorfer|||||||38:26||
Chivito550|56.04|2:14.98|||||||
Krusty_Clown|||||16:41|26:42|33:57|54:27|
yaboya1||||||29:51|37:17||1:21:37|
CR 7|||||19:07||39:51||||
Calvin Johnson|||||19:07||39:13||1.29.05||
66_Lad|||4:49||16:39||34:29|57:33|||
Toblerone1978|||||19:30||39:12||
Netwerk Errer|||||19:21||39:54||||
DaveMcMahon|||||18:32||38:50||||
wrstan|||||||38:03||||
Tom Joad|||||18:24||38:58||1:28:17||
John Dozer|||||19:52||||
P_Fitz|||||19:01||||
Bulmers74|||||19:23||||1:28:13|
menoscemo|||||19:20||||1:27:03|
KielyUnusual||||||27.28||55.58||
vanderlyle|||||17:31||||
Itziger|||||||||1:22:04|||||||1:22:04|||
BeepBeep67|||||17:22||36:33||
PaulieYifter|||||||||1:26:34|


First time going sub 90 today in the inaugural Mullingar half. Fast course in good conditions.

conavitzky

Name|400m<60 secs|800m<150 seconds|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs

pconn062|||4.55|9.45|||36.57|||
TFBUbendorfer|||||||38:26||
Chivito550|56.04|2:14.98|||||||
Krusty_Clown|||||16:41|26:42|33:57|54:27|
yaboya1||||||29:51|37:17||1:21:37|
CR 7|||||19:07||39:51||||
Calvin Johnson|||||19:07||39:13||1.29.05||
66_Lad|||4:49||16:39||34:29|57:33|||
Toblerone1978|||||19:30||39:12||
Netwerk Errer|||||19:21||39:54||||
DaveMcMahon|||||18:32||38:50||||
wrstan|||||||38:03||||
Tom Joad|||||18:24||38:58||1:28:17||
John Dozer|||||19:52||||
P_Fitz|||||19:01||||
Bulmers74|||||19:23||||1:28:13|
menoscemo|||||19:20||||1:27:03|
KielyUnusual||||||27.28||55.58||
vanderlyle|||||17:31||||
Itziger|||||||||1:22:04|||||||1:22:04|||
BeepBeep67|||||17:22||36:33||
PaulieYifter|||||||||1:26:34|
Conavitzky|||||||35:44|||

First one on the Board for this year. 68 sec pb

ClashCityRocker

Name|400m<60 secs|800m<150 seconds|1 mile<5 min|3k<10min|5k<20min|5mile<30min|10k<40m|10miles<1hr|Half Marathon<90mins|Marathon<3hrs

pconn062|||4.55|9.45|||36.57|||
TFBUbendorfer|||||||38:26||
Chivito550|56.04|2:14.98|||||||
Krusty_Clown|||||16:41|26:42|33:57|54:27|
yaboya1||||||29:51|37:17||1:21:37|
CR 7|||||19:07||39:51||||
Calvin Johnson|||||19:07||39:13||1.29.05||
66_Lad|||4:49||16:39||34:29|57:33|||
Toblerone1978|||||19:30||39:12||
Netwerk Errer|||||19:21||39:54||||
DaveMcMahon|||||18:32||38:50||||
wrstan|||||||38:03||||
Tom Joad|||||18:24||38:58||1:28:17||
John Dozer|||||19:52||||
P_Fitz|||||19:01||||
Bulmers74|||||19:23||||1:28:13|
menoscemo|||||19:20||||1:27:03|
KielyUnusual||||||27.28||55.58||
vanderlyle|||||17:31||||
Itziger|||||||||1:22:04|||||||1:22:04|||
BeepBeep67|||||17:22||36:33||
PaulieYifter|||||||||1:26:34|
Conavitzky|||||||35:44|||
ClashCityRocker|||||19:46||39:01||1:24:56|


Perhaps the only three i'll get in the table this year. I'd like a go at the 5 mile time (based on going through the first half of Ballycotton in 30:33 or so recently) but struggling to find any races of that length in the London area!