Nicko

M60

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Ankles

Races
69
Miles
14461
Miles
424
Miles
7543
Miles
435
WAVA
76.69%
5k
18:45
5M
32:19
10k
39:10
10M
1:10:00
Half
1:31:43
20k
37:42
400m
9:53
750m
18:37

About Me
Ageing disgracefully!! Show More...

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Recent Training
20th Apr	General	24mi	1:55:00
8th Apr	General	0.9mi	23:54:48
6th Apr	General	24.7mi	2:43:21
1st Apr	General	0.7mi	27:51
30th Mar	General	24.8mi	2:43:55

12 Month Benchmarks	Run	Bike
Mile	7:00	1:23
5k	22:12	7:36
5mi	35:59	13:48
10k	44:48	17:20

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	PB	WB
5km	8	18:54 74.34		18:50 75.76	18:45 76.69	21:57 66.03	19:58 73.17		20:25 72.71			18:45 6:02/mi	76.69
3.8mi	1						26:00 68.23					26:00 6:56/mi	68.23
4mi	4	25:20 71.84				28:17 66.42		25:36 74.59				25:20 6:20/mi	74.59
4.4mi	3					32:56 62.91				30:28 70.29		30:28 6:55/mi	70.29
5mi	18	32:57 69.32		33:21 69.60	32:56 71.06	35:34 66.34	32:19 73.62	33:33 71.50	37:15 64.94	32:43 74.57	35:43 68.89	32:19 6:28/mi	74.57
9km	2		48:29 53.26				44:59 59.32					44:59 8:03/mi	59.32
6mi	2			39:47 70.29		44:17 64.20						39:47 6:38/mi	70.29
10km	16	39:10 73.38		42:05 68.85	39:46 73.47	46:14 63.72	39:57 74.37	40:28 74.68	44:07 68.50		43:29 71.33	39:10 6:18/mi	74.68
10mi	4			1:15:43 63.22		1:15:27 64.54	1:10:00 70.15	1:11:54 68.90				1:10:00 7:00/mi	70.15
13.1mi	3		2:04:00 50.63					1:37:08 67.48	1:31:43 72.10			1:31:43 7:00/mi	72.10
14mi	1		1:46:20 63.38									1:46:20 7:36/mi	63.38
16.7mi	1			2:07:54 64.15								2:07:54 7:40/mi	64.15

2017		Result	WAVA	Distance
31 Dec	Ribble Valley 10K SB	43:29	71.33	10km
1 Oct	Gin Pit 5 SB	35:43	68.89	5mi
2016		Result	WAVA	Distance
9 Oct	Gin Pit 5 SB	32:43	74.57	5mi
3 Aug	Astley Park Trail Series race 4 PB	30:28	70.29	4.4mi
15 Jun	Horwich 5 mile Jubilee Series	34:02	71.69	5mi
15 May	Wilmslow Triathlon	9:53 / 47:23 / 26:21	0.00	400metres/24.2km/6.3km
6 Mar	The Trotters 5	36:30	66.84	5mi
2015		Result	WAVA	Distance
26 Jul	Salford Tri	18:37 / 37:42 / 19:26	0.00	750metres/20km/5km
30 May	Wincle Trout Run	52:19	53.84	5.8mi
12 Apr	Radcliffe 10k SB	44:07	68.50	10km
22 Mar	Wilmslow Half Marathon PB	1:31:43	72.10	13.1mi
1 Mar	The Trotters Five SB	37:15	64.94	5mi
15 Feb	Central Lancashire 5K SB	20:25	72.71	5km
2014		Result	WAVA	Distance
28 Dec	Ribble Valley 10k SB	40:28	74.68	10km
29 Nov	British Athletics Cross Challenge, Liverpool	42:12	70.15	9.8km
8 Nov	Chorley RRXC	47:29	63.64	10km
1 Nov	Shepherds Skyline Fell Race	1:03:32	47.57	10km
28 Sep	Swinton 10 Miles SB	1:11:54	68.90	10mi
14 Sep	Blackleach 5	34:52	68.80	5mi
31 Aug	Pennington Flash 5 mile trail race	36:19	66.05	5mi
13 Jul	Windmill Half Marathon SB	1:37:08	67.48	13.1mi
18 Jun	Horwich 5 mile Jubilee Series SB	33:33	71.50	5mi
31 May	Wincle Trout Run	53:48	51.92	5.8mi
14 May	Haigh Hall 4M SB	25:36	74.59	4mi
27 Apr	Radcliffe 10k	43:13	69.33	10km
18 Apr	Salford 10K	40:32	73.92	10km
13 Apr	Chirk Sprint Triathlon	/ /	0.00	0.4km/24km/5km
2 Mar	The Trotters 5	34:54	68.73	5mi
2013		Result	WAVA	Distance
29 Dec	Ribble Valley 10k	41:24	72.37	10km
6 Oct	Gin Pit 5 PB	32:19	73.62	5mi
29 Sep	Swinton 10 Mile Road Race PB	1:10:00	70.15	10mi
1 Sep	Pennington Flash 5 mile trail race, Leigh	32:54	72.31	5mi
12 Jun	The 3 Sisters Country Park 5K SB	19:58	73.17	5km
1 Jun	Wincle Trout Run PB	44:59	59.32	9km
15 May	Horwich 5 mile Jubilee Series Race 1	32:44	72.68	5mi
12 May	Blackpool 10K SB	39:57	74.37	10km
16 Mar	Haigh Hall relay PB	26:00	68.23	3.75mi
3 Mar	The Trotters 5	34:04	69.84	5mi
17 Feb	Central Lancashire 5K	20:10	72.44	5km
2012		Result	WAVA	Distance
30 Sep	Swinton 10 Mile Road Race SB	1:15:27	64.54	10mi
9 Sep	Pennington Flash 5 mile trail race, Leigh SB	35:34	66.34	5mi
1 Aug	Astley Park Trail Series race 4 SB	32:56	62.91	4.4mi
9 May	Haigh Hall 4M SB	28:17	66.42	4mi
15 Apr	Radcliffe 10K SB	46:14	63.72	10km
4 Mar	Trotters 5M	38:18	61.60	5mi
26 Feb	Lostock 6 SB	44:17	64.20	6mi
19 Feb	Central Lancashire 5K SB	21:57	66.03	5km
2011		Result	WAVA	Distance
17 Apr	Bolton 10k	40:54	71.43	10km
3 Apr	Radcliffe 10K MT Race	40:57	71.35	10km
19 Mar	Steve Duxbury Cowm Reservoir Race PB	18:45	76.69	5km
6 Mar	The Trotters 5 SB	32:56	71.06	5mi
20 Feb	Central Lancashire 5K	18:55	76.02	5km
23 Jan	Chernobyl Charity 10km Walton Park Preston SB	39:46	73.47	10km
2010		Result	WAVA	Distance
10 Oct	Gin Pit 5 SB	33:21	69.60	5mi
8 Sep	PS UK 10 Mile SB	1:15:43	63.22	10mi
11 Jul	Penine Lancashire 5K SB	18:50	75.76	5km
27 Mar	Coniston 14 Plus PB	2:07:54	64.15	16.7mi
28 Feb	Lostock 6 PB	39:47	70.29	6mi
24 Jan	Chernobyl 10k SB	42:05	68.85	10km
2009		Result	WAVA	Distance
20 Sep	Great North Run SB	2:04:00	50.63	13.1mi
14 Jun	Prestwich Challenge		0.00	8mi
30 May	Wincle Trout Run SB	48:29	53.26	9km
6 May	Chorley 4.4 Mile Trail Night Series (1/4),	29:13	69.23	4.4mi
28 Mar	Coniston 14 PB	1:46:20	63.38	14mi
2008		Result	WAVA	Distance
29 Nov	Wesham 10k Road Race PB	39:10	73.38	10km
13 Aug	Haigh Hall 4 Mile Road Race Leg 4 PB	25:20	71.84	4mi
13 Jul	Blackburn 5K SB	18:54	74.34	5km
18 Jun	Sweatshop / Mizuno Jubilee Road Race Series- Race 2 SB	32:57	69.32	5mi
7 May	Chorley Harriers 4 Mile	25:37	71.05	4mi
27 Jan	Chernobyl 10K	41:55	68.01	10km

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	1.7	1.6	0	0	0	0	0	0	0	0	3.3
2024	102	61	25	0	0	0	0	0	0	0	0	0	188
2024	0	0	74	49	0	0	0	0	0	0	0	0	122
2023	0	0	0	0	2	0	0	0	0	0	0	0	2
2023	2.8	3.1	3	3.6	0	1.4	4.7	1.3	0.8	0	0	0	20.5
2023	80	53	78	81	46	43	59	29	56	41	70	81	718
2023	0	52	25	129	147	88	46	75	50	25	81	24	740
2022	3	0	0	0	0	0	0	0	0	3	0	0	5
2022	5.2	6.8	2.5	1.4	3.8	3	1.3	3	1.2	1.8	4.5	3.4	37.8
2022	85	61	63	49	69	42	60	67	29	52	66	70	713
2022	0	24	30	60	81	44	18	92	0	53	0	0	403
2021	62	50	22	66	34	41	0	3	0	2	0	0	281
2021	0	0	0	0.3	0.6	2.4	2.8	4.9	5.9	4.1	4.9	4.5	30.4
2021	74	30	101	99	58	11	12	27	33	60	69	61	634
2021	0	0	28	19	0	82	90	110	51	64	61	27	530
2020	0	0	0	0	15	31	13	22	2	8	23	32	146
2020	4.8	2.1	0	0	0	1.4	2.1	2.8	2	2.4	0	0.4	17.9
2020	0	0	0	8	95	77	87	74	75	71	48	94	630
2020	21	30	25	0	76	76	112	187	107	0	28	51	714
2019	5.6	3.2	7.2	10.1	4.9	6	3.5	4.1	3.9	4	1.6	3.2	57.2
2019	69	33	10	48	61	62	29	27	50	12	38	28	468
2019	26	62	33	45	164	122	115	64	45	0	23	24	725
2018	13.3	8.8	10.7	5.4	9.3	7.1	4.8	3.5	2.5	5.6	4	5.6	80.7
2018	76	65	78	47	65	56	46	65	54	66	17	2	637
2018	98	44	82	38	137	164	76	100	24	47	51	41	903
2017	4.6	3.8	9.6	3	4.7	8.3	3.9	5.2	8.2	8.3	2.7	3.4	65.6
2017	5	32	61	62	15	7	5	39	71	88	63	69	518
2017	63	107	125	91	153	0	83	110	172	142	69	61	1177
2016	4.8	6.6	6.3	7.7	7.1	9	7	5.9	7.5	5.1	5.2	1.9	74.1
2016	96	84	97	66	101	57	79	45	58	74	61	51	871
2016	49	78	156	124	125	130	211	133	179	128	171	83	1567
2015	2.5	2.1	2	4.3	1.6	3.6	4.2	1	3.4	3.5	0.8	2.3	31.2
2015	93	73	143	112	59	89	90	70	47	77	27	45	925
2015	0	0	0	33	38	80	92	47	38	89	28	48	492
2014	0	0	0	0	0	0	0	0	0	2.3	1	2	5.3
2014	124	103	90	109	120	122	35	26	104	120	89	85	1125
2013	113	128	149	113	135	125	147	91	110	111	82	43	1349
2012	95	91	80	95	77	114	118	56	89	123	107	105	1149
2011	131	125	137	134	20	53	64	98	49	32	68	32	945
2010	103	103	119	96	130	94	80	62	41	117	104	114	1163
2010	0	0	0	0	0	0	0	24	18	0	0	0	42
2009	109	88	120	118	148	100	50	15	21	36	76	83	965
2009	0	8	0	0	0	0	26	14	0	0	0	0	48
2008	68	62	74	84	89	109	87	70	105	106	114	104	1072
2008	0	0	0	0	6	2	0	17	11	12	0	0	48
2007	0	0	0	0	0	0	0	46	109	104	41	91	391
2007	0	0	0	0	0	0	0	0	6	3	23	0	32

Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30
24.2mi, 1:56:00 Bike - General 1) 3.11mi - 17:47(5:44/mi) 126/148bpm [721b/mi] 176cal 10.48/29.7mph 2) 3.11mi - 19:31(6:17/mi) 135/153bpm [848b/mi] 196cal 9.55/21.08mph 3) 3.11mi - 16:03(5:10/mi) 124/148bpm [641b/mi] 107cal 11.61/29.64mph 4) 3.11mi - 12:09(3:55/mi) 121/140bpm [473b/mi] 71cal 15.35/33.33mph 5) 3.11mi - 18:26(5:56/mi) 130/150bpm [771b/mi] 144cal 10.12/28.59mph 6) 3.11mi - 13:29(4:20/mi) 132/162bpm [573b/mi] 105cal 13.82/29.72mph 7) 3.11mi - 10:25(3:21/mi) 119/143bpm [399b/mi] 42cal 17.9/30.58mph 8) 2.41mi - 8:10(3:23/mi) 124/148bpm [420b/mi] 45cal 17.73/27.89mph Add a comment	0.6mi, 26:18 Swim - General 1) 0.62mi - 26:18(42:19/mi) 199cal 23/rpm 1.42/1.64mph Add a comment	-	-	-	-	24.8mi, 2:43:55 Bike - General 1) 3.11mi - 17:39(5:41/mi) 120/148bpm [682b/mi] 160cal 10.56/32.79mph 2) 3.11mi - 18:04(5:49/mi) 129/145bpm [750b/mi] 171cal 10.32/25.21mph 3) 3.11mi - 11:56(3:50/mi) 116/144bpm [446b/mi] 70cal 15.62/30.04mph 4) 3.11mi - 13:30(4:21/mi) 110/129bpm [478b/mi] 60cal 13.82/36.57mph 5) 3.11mi - 19:46(6:22/mi) 114/133bpm [726b/mi] 108cal 9.43/29.53mph 6) 3.11mi - 57:24(18:29/mi) 99/138bpm [1829b/mi] 245cal 3.25/22.98mph 7) 3.11mi - 11:43(3:46/mi) 130/149bpm [490b/mi] 110cal 15.9/27.36mph 8) 3.04mi - 13:52(4:34/mi) 118/138bpm [538b/mi] 86cal 13.16/26.74mph Add a comment
Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6
-	0.7mi, 27:51 Swim - General 1) 0.65mi - 27:51(42:42/mi) 210cal 23/rpm 1.44/1.59mph Add a comment	-	-	-	-	24.7mi, 2:43:21 Bike - General 1) 3.11mi - 17:14(5:33/mi) 118/163bpm [655b/mi] 150cal 10.81/37.17mph 2) 3.11mi - 16:25(5:17/mi) 133/147bpm [703b/mi] 165cal 11.36/25.42mph 3) 3.11mi - 14:16(4:35/mi) 122/156bpm [560b/mi] 94cal 13.07/31.06mph 4) 3.11mi - 11:52(3:49/mi) 113/140bpm [432b/mi] 55cal 15.7/33.31mph 5) 3.11mi - 21:13(6:50/mi) 126/153bpm [860b/mi] 158cal 8.79/23.52mph 6) 3.11mi - 57:04(18:22/mi) 105/135bpm [1928b/mi] 235cal 3.27/21.96mph 7) 3.11mi - 12:55(4:10/mi) 117/137bpm [487b/mi] 81cal 14.42/28.11mph 8) 2.91mi - 12:22(4:15/mi) 112/137bpm [476b/mi] 63cal 14.13/26.11mph Add a comment
Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
-	0.9mi, 23:54:48 Swim - General 1) 0.78mi - 32:12(41:28/mi) 250cal 24/rpm 1.47/1.64mph 2) 0.16mi - 23:22:36(150:29:02/mi) 79cal 4/rpm 1.92/1.64mph Add a comment	-	-	-	-	-
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	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
-	-	-	-	-	-	24mi, 1:55:00 Bike - General 1) 3.11mi - 17:31(5:38/mi) 110/140bpm [620b/mi] 210cal 10.64/30.76mph 2) 3.11mi - 19:41(6:20/mi) 129/159bpm [818b/mi] 179cal 9.47/20.47mph 3) 3.11mi - 13:32(4:21/mi) 114/128bpm [496b/mi] 72cal 13.78/25.84mph 4) 3.11mi - 12:48(4:07/mi) 114/128bpm [470b/mi] 67cal 14.57/35.94mph 5) 3.11mi - 18:41(6:01/mi) 114/144bpm [685b/mi] 106cal 9.98/29.05mph 6) 3.11mi - 13:35(4:22/mi) 125/155bpm [547b/mi] 107cal 13.72/28.36mph 7) 3.11mi - 10:30(3:23/mi) 132/154bpm [446b/mi] 94cal 17.76/29.12mph 8) 2.29mi - 8:42(3:48/mi) 121/149bpm [459b/mi] 49cal 15.81/27.43mph Add a comment

Nicko

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