Dean Passmore (South africa) on UjENA FIT Club

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Dean Passmore UjENA FIT Club Profile
A Long Run The Movie
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Valencia Marathon Nov 2014

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My Races
Member Name	Dean Passmore
Location	South africa
Age	61
Sex	Male
Years Running	42
Max Distance	marathon
Fastest Mile	4.27
Current Mile	4.59
Types of Running	Road Runner Track Trail
Internet Profile Link	http://
Fitness Statement	I train 6 days a week and incorporate cross training on two of those days I do easy hard sessions easy one day,hard the next) My ultimate favourite session is the track session. I am no slouch and here in South Africa I race on the masters circuit where I place in the top 3 in most races. I am 52 years old,weigh 60 kgs,I do not smoke and I do not drink alcohol at all.i am married(32 years this year) and my whole family runs and races as well.
Quote	“I live to run and Run to live.”
Running Achievements	I have colors for cross country from high school to present.I was part of the provincial cross country team that won the South African title in 2013. I have colors for road racing and I am presently chasing same for track. My pb's are as follows: 5 k. 18.03 10k. 36.20 15 k. 57.10 21 k. 82.04 42 k. 2.58

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Dean Passmore's Race Listing

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Wednesday, March 25th, 2015

40 minute track session.hard and consistent near threshold.

Monday, March 23rd, 2015

Jackie gibson half marathon on Sunday
1:27:15
felt good...however i did not place in my category but was in the top 50

Friday, March 20th, 2015

nice relaxing trail run in Thaba trails this afternoon

Thursday, March 19th, 2015

Fartlek.
Average mile pace...5,25

Monday, March 16th, 2015

comfortable 10 miles tonight in a reasonable time of 70 minutes.
warm and cool.Autumn here now in South Africa

7 minute pace for 10. That was easy?
Bob Anderson 3/17/15 10:03 pm

absolutely Bob
Dean Passmore 3/17/15 11:38 pm

Thursday, March 12th, 2015

quick hilly run @ 90% effort in
1:05:40

How many miles are you getting in a week? How is everything in South Africa?
Bob Anderson 3/15/15 7:02 pm

Hi Bob,im currently averaging 50 miles per week. don't always post it though.South Africa is good thanks.
Dean Passmore 3/15/15 9:25 pm

Thursday, March 5th, 2015

Trail run through rietvlei.Conservative pace ,easy on the downs and worked hard on the ups
1hr and 5 min

Wednesday, March 4th, 2015

easy tempo run @ 7 minutes per mile
weather warm
feeling really good
gearing up for the cross country season

What is the recovery time(halftime) between your races
Dean Passmore 10/15/19 1:54 am

Check out my video on my profile!
Dean Passmore 3/3/15 10:58 pm

Was this a track workout in South Africa?
Bob Anderson 3/4/15 8:50 pm

Hi Bob,yes a workout in South Africa.That particular one 10 by 400's all in 74 seconds
Dean Passmore 3/4/15 9:20 pm

Good workout Dean for any age! Did you get my email?
Bob Anderson 3/6/15 12:52 pm

Wk #	Log Date	Entry Type	Actual	Day Avg	Wk Tot	Wk Points	Acc Pnts
-1 Wks	0 Days	0.0 Days/Wk Avg	0.0 mi	nan avg	nan avg