Dr Shane Lawrence

Motto: Look at the hill not at the mirror !

About me: Cambridge Scientist,biochemist, microbiologist, biophysicist,university,NHS,own company, charity and community worker,athlete,divorced, no children, 60 years.
Cambridge based,widely travelled and competed throughout Europe.
Club is C A Fola (Luxembourg) as first claim and LK Hemlingby (Sweden) as second claim.
International representation of adopted Sweden at 1500m,3000m,3000mi,5000m,10000m,and cross country in 2014,2015,2016,2017,2018 and into 2019.
Good national and international performances on track,road and cross country from 1500m through distances to 3/4 marathon (32km) in 2014,2015,2016,2017,2018 and into 2019.
Friends administrators and assistants in Sweden are Swedish Masters Athletics Federation,Ulf Agrell of Malmo and Anders Anderssen who support all international representation for Sweden from 2014 and into 2019 and continuing.
Dr Shane Lawrence. Cambridge UK .

FunBeat member since: 02/10/2014

The Leffrincoucke France International XC this Sunday 18th November.

The international cross country race at Leffrincoucke Dunkirk France this Sunday 18th November Read more...


Summary of summer season both road and track 2018.

The summer season from May through September of 2018 was a varied period that showed a continuation of basic fitness and from and particular distances and some areas on which to work. Read more...


The Espoo Helsinki Half Marathon competition on Friday 4th May at 7pm.

With the the successful cross country season with an average pkm achieved of 4:52 and several high quality races including the ING Diekirche Luxembourg International Cross country 10.3km representing Sweden; the first and possibly only road race of this transition period is the Espoo Helsinki Hal... Read more...


Looking back to theGaston Reiff Memorial meeting Braine L'alleud Brussels on 4th May 2017.

Looking back to The Gaston Reiff Memorial meeting at Braine L'alleud Brussels on 4th may 2017 was on a warm and dry day in the first race of two with a field of 21.The start was slow and not good tactically,with chag lacking in the race and a gusty wind across the track.Two chg/drvgphs worked and... Read more...


The Modling Vienna 10.6km road on 17th April 2017 was good overall.

The 10.6km road race at Modling Vienna on easter 17th April was good on a day with a slight breeze. Read more...

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Dr Shane Lawrence The Leffrincoucke France International XC this Sunday 18th November. The international cross country race at Leffrincoucke Dunkirk France this Sunday 18th November otherwise known as the Cross de l'acier should be a very good race if the weather is dry. The course of 9.5km is of one laps without the dune climb section and three laps with the climb section,meaning each lap is appox 2.3km. Representing Sweden there should be some good opposition from Africa,Kenya Burundi and Ethiopia and from Europe France Belgium and Holland. If there is not too much rain pre race and the flat section is not waterlogged then the start should be good with an acceleration phase at 1km encompassing the beginning of the dune rise. The down part of the dune rise should be negotiated with care and then the same accn phase after the larger field section should be undertaken on each of the four laps.Hopefully much ubf can be avoided on the fourth lap and a time of sub 50:00 accomplished possibly. Dr Shane Lawrence Representing Sweden Cambridge UK 12th November 2018.

12/11/2018

Dr Shane Lawrence Summary of summer season both road and track 2018. The summer season from May through September of 2018 was a varied period that showed a continuation of basic fitness and from and particular distances and some areas on which to work. The beginning with the Espoo Half Marathon in Espoo Helsinki Finland representing Sweden was good on a reasonable three lap course which produced a time almost identical to the previous personal best. This indicated that the longer interval work done preceeding it was good. Then the track season of the Reiff Memorial 1500m in Belgium and the Eastern Counties Pboro 3000m indicated very good form but a slight lack of speed and a slight weakness in the driving phase/channelld aggression aspect and the Sandy 5000m was similar. However these times were close to previous performances and indicated perhaps a lack of refining of tactics rather than fitness. The Snailbeach Trail 8.5km and the Notts 10M16km were in the extreme heat of the summer and the fact that they were well coped with showed good strength but the effects of the extreme heat were noticeable. This combination of track and road was in possible consideration of a marathon attempt in the autumn period although this was discounted in view of the effect of the extreme heat of the summer. Dr Shane Lawrence.Cambrdge UK.18th October 2018.

18/10/2018

The summer season was a combination of road and track with a 1500m at the Gaston Reiff Memorial Meeting in Brussels and a 3000m at the Eastern Counties Championships.hese were both satisfactory. However the two road races or one trail and one road were in the extreme heat and required some adjustment; the Snailbeach 8.5km was mostly in woods but the Notts 10M16.km was solely on road and tarmac. The extreme heat and the residual heat meant some lower body fatigue and lower leg fatigue which was only countered by later training. However the late summer track race of 5000m at sandy could be good if there is no wind on an open track. Dr Shane Lawrence Cambridge UK 27/9/2018.

27/09/2018

With the the successful cross country season with an average pkm achieved of 4:52 and several high quality races including the ING Diekirche Luxembourg International Cross country 10.3km representing Sweden; the first and possibly only road race of this transition period is the Espoo Helsinki Half Marathon on Friday 4th May in Espoo Helsinki Finland where the course is three laps of 7km mainly on concrete paths with a faster first part and a slower second part,which the training for means a possible achievement of ~ 1:40 ~ 100m averaging < 4:50pkm for the 21km. Dr Shane Lawrence Cambridge UK on 16th April 2018.

17/04/2018

The Gaston Reiff Memorial meeting at Braine L'alleud Brussels on 4th may 2017 was on a warm and dry day in the first race of two with a field of 21.The start was slow and not good tactically,with chag lacking in the race and a gusty wind across the track.Two chg/drvgphs worked and there was impedance on the third lap but the time of 5:49.44 was good making the previous stride cadence and enervation and start work worthwhile. Dr Shane Lawrence 6th May 2017.

21/12/2017

The Modling Vienna 10.6km road race at Easter 2017 was a good transition form the country season to the track season with a 48:52 representing an av 4:37pkm for a mainly flat course but with 3 short rises.The comparartive warmth was a good introduction to the forthcoming warmth of the summer. Dr Shane Lawrence. 18/4/2017.

20/06/2017

The cross country season ended with the 9km event at Shouldham Warren in Norfolk on a wooded trail of two laps of 4.5km which were firm apart from some muddy patches.The start was good and the first acceleration phase was very good with the remaining three quite good.The pace and cadencewas maintained throughout which meant a finish of 39:15 av 4:22pkm for 46%df.This meant that there had been good progress totalling 19% throughout the whole of the cross country season from October to February. Dr Shane Lawrence 6th March 2017.

06/03/2017

The 60th International XC at Campaccio Milan Italy on 6th January 2017 was on a cold but bright day.I was representing Sweden as usual.Due to a mistake regarding the start time there was inadequate time for warm up which detracted from the performance.Hoever the race was 4km of 2 laps of 2km of a large field of 188.The start was good and fast but a consolidation phase was not achieved again due to lack of warmup time and concentration,owever the time for 81st of 188 and 25th in M60+ was 17:25 which was good in view of the lack of warmup time.

09/02/2017

The cross country season from October through to December 2016 has been quite successful with good performances based on the thorough and varied training of the three months and the altitude training at Gstaad and Reppaz in Switzerland in the summer. The three races, firstly at Ampthill Bedfordshire UK 10km on 16th October 2016 was in torrential rain that actually broke for the race.With a field of 140 the 3 laps of 3.3km were hilly but climbed well in view or summer but lack of overtaking meant 52:48 for 78th of 140 av 5:17pkm. Secondly at Writtle Essex UK, the Essex Vets Championships on 26th November 2016 was on a dry day cold but sunny with a varied course of field mostly wuth one very slippy part initially.Good start but then lacked consolidation 2 x accn phases were quite good good stride cadence breathing was slightly lacking. 41:03 for 66% df. Thirdly the Norfolk Championships at Thetford Norfolk UK, were on a cold but dry day.With a filed of 86 it was of one medium lap then four large laps of approx. 2km each.the start wasfast then with better consolidation on the medium lap then 2 x accn phases each lap totalling 8 with 42% effectiveness.his was a good performance with good cadence breathing and driving phases but slight stride lacking.The work needed is in the initiation of the accn phases therefore sustained speed.The time was 51:21 for 10.8km av 4:46pkm.This shows that a certain degree of success is achieved at peaking in the winter season.It is hope that this can be transformed into better for the 60th Campaccio International Cross Country at Campaccio su Legnano Milan Italy on 6th January2017.

16/12/2016

The Gstaad 3000 Glacier run from Gstaad Valais Switzerland on 6th August 2016 of 23km consisted of 15.6km on the comparative flat down the valley then 7.4km of climb of the mountainside of 1000m which involved walking/run state.The overall time of 4hrs 5m indicated an average of 10:29 ~ 10.5m pkm for the 23km overall and 6:40pkm on the first part of the course.This was a good physiological test which provided some good insights for the next competitive season after the transition period of August-Septembr 2016. Dr Shane Lawrence August 2016.

18/08/2016

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