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Joseph (33)

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Bio

I started running 4 years ago. I have been training with a coach (Paul Camillieri) for the past 3 years and I form part of Zurrieq Wolves Club. I train every day and 2/3 times per week I have double session. Training consists of Long Runs, Speed sessions, Gym, Cycling and Swimming. Roughly I run 100km+ and 40km+ Bike every week. In training we focus most on 3000m, 5000m, and 10000m distance. This year our target is to improve my Half Marathon, current Pb 1.19.

My diet/eating is based according my training and depending the upcoming races. Usually when a long distance race is coming a week before I start loading my body with carbs. But most of my day to day eating is protein shake for my breakfast, pasta, rice including (chicken, tuna) for lunch and for dinner normally I keep my meals light such as chicken/tuna salad.

Regarding supplementation, daily I use Omega 3,6,9, Multivitamin and Glucosamine. During my session and races I use Battery which includes Electrolyte, Carbs and BCAA. After every race I take protein shake.

This year I will be taking part in all Malta Marathon races ( Attard 5k and 10k, Ladies Run 10k, Zurrieq 10k, Imdina 2 Spinola). All Malta Road Running League races and all Track Championships and Nationals.

Next year I am aiming to taken part in the BTR Liverpool Half Marathon held in Liverpool and Valencia Half Marathon.

My best time in 5k is 16.35 and best time on 10k is 34.50 min. Best Half Marathon 1hr 18min. Last December I ran The Imdina 2 Spinola 17.4k in 1hr 1min 04sec. Based on my training and according to my coach I still can improve in all my distance.

Born 1987 (age 33)
Coach Paul Camillieri
Club Zurrieq Wolves
Height 1.80m
Weight 75kg

Personal bests

10000m

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Personal best

1500m

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Personal best

3000m

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Personal best

5000m

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Personal best

Half marathon

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Personal best

Championship medals won

Competition results

10000m

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COMPETITION RANK RESULT LOCATION DATE
MAA RRL Ta Qali. 11. 34:50 16/02/20
National Championships 4. 36:05 Marsa Malta 26/06/19
MAAA QAWRA 18. 36:03 Qawra 06/01/19
National Championships (Track) 37:42.20 Malta 13/06/18
MAAA Qawra 29. 37:00.19 Qawra 07/01/18
MAAA Ta Qali 15. 37:58 Malta 29/01/17

1500m

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COMPETITION RANK RESULT LOCATION DATE
Relay Championships 1. 04.40 Malta 30/06/18

3000m

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COMPETITION RANK RESULT LOCATION DATE
MAAA Chllenge 4. 10.29 Malta 07/04/18

5000m

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COMPETITION RANK RESULT LOCATION DATE
MAAA RLL realy. 1. 16:35 M'Scala 15/03/20
Zabbar 5k 16:37 Zabbar 25/08/19
Clubs League 16:49 Marsa Track 24/07/19
National Championships 3. 16:58 Marsa,Malta 30/06/19
MAAA QRENDI 21. 17:12 Qrendi 17/11/18
MAAA QRENDI 27. 17:25 Qrendi 21/10/18
H'Attard 5k 26. 17.53 H'Attard 15/09/18
National Championships 5. 17:40.37 Malta 16/06/18
MAAA Maqluba 11. 17:49 Qrendi /Malta 27/10/17

Half marathon

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COMPETITION RANK RESULT LOCATION DATE
Porto Half Marathon 01:19.20 22/09/19
Malta Half Marathon 2018 80. 01:24.27 Malta 25/02/18
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