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M50 Merseyside

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UTS

Races
298
Miles
14086
Miles
3
Miles
851
Miles
287
WAVA
69.90%
5k
20:21
5M
34:52
10k
43:07
10M
1:15:32
Half
1:35:20
20M
3:02:12
Mara
4:01:38

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Recent Training
22nd Apr	Hill Work	6.8mi	57:35
21st Apr	General	3.5mi	33:56
20th Apr	General	6.1mi	51:16
18th Apr	Intervals	6.3mi	53:42
15th Apr	Hill Work	5mi	50:17

12 Month Benchmarks	Run	Bike
Mile	6:21	3:57
5k	21:23	14:48
5mi	35:32	1:16:29
10k	47:12	1:23:28
10mi	1:22:38	0
Half	1:48:03	0

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2024	PB	WB
5km	186					22:26 61.22	20:55 65.90	20:21 68.00	21:19 65.91	21:02 66.80	21:22 66.78		25:50 55.66	21:04 69.35		20:21 6:33/mi	69.35
5mi	15						37:26 60.04	36:46 61.16	39:51 57.32	36:35 62.44			38:43 60.44	34:52 68.23		34:52 6:58/mi	68.23
5.2mi	1													35:05 69.90		35:05 6:49/mi	69.90
6mi	7								46:33 58.63	48:54 56.26			50:11 56.19	42:46 66.48		42:46 7:08/mi	66.48
6.1mi	1													41:56 69.53		41:56 6:52/mi	69.53
10km	9	56:00 48.27	52:30 51.49			47:38 58.43	48:26 57.46	46:40 60.11	43:07 66.12					45:05 65.35		43:07 6:56/mi	66.12
8mi	3								1:04:16 57.94	1:03:54 58.75	1:14:53 50.55					1:03:54 7:59/mi	58.75
9mi	1													1:17:09 56.48		1:17:09 8:34/mi	56.48
15km	3			1:23:08 50.51										1:15:10 60.66		1:15:10 8:04/mi	60.66
10mi	5						1:18:48 58.30	1:16:09 60.82		1:19:29 59.23			1:25:44 56.31	1:15:32 64.46		1:15:32 7:33/mi	64.46
10.5mi	1												1:39:47 51.36			1:39:47 9:30/mi	51.36
17km	1			1:50:15 43.14												1:50:15 10:26/mi	43.14
12mi	6						1:41:07 54.95	1:35:42 58.53	1:55:13 49.02	1:43:21 55.10			1:48:17 53.94	1:35:44 61.54		1:35:42 7:59/mi	61.54
13.1mi	32		2:04:21 47.76	1:49:33 54.21	1:55:13 52.29	1:49:36 54.97	1:42:55 59.50	1:40:05 61.19	1:47:09 58.11	1:43:55 60.42	1:51:35 56.27	1:41:55 62.13	1:53:47 56.13	1:35:20 68.16	1:48:37 60.35	1:35:20 7:17/mi	68.16
27.5km	1													2:30:34 57.32		2:30:34 8:49/mi	57.32
17.1mi	1						2:49:59 47.89									2:49:59 9:56/mi	47.89
20mi	1							3:02:12 53.29								3:02:12 9:07/mi	53.29
26.2mi	22			4:42:34 44.37	4:21:44 48.26	4:25:59 47.80	4:03:31 52.30	4:21:15 49.15	4:45:00 45.81	4:39:32 46.70	4:18:27 51.37			4:01:38 56.39		4:01:38 9:13/mi	56.39

2024		Result	WAVA	Distance
11 Feb	Windy Hill Fell Race		0.00	19km
21 Jan	Four Villages Half Marathon SB	1:48:37	60.35	13.1mi
2023		Result	WAVA	Distance
25 Nov	Mid Lancs XC - Liverpool Cross Challenge		0.00	6mi
21 Jan	Buff Winter Trail Half Marathon		0.00	13.1mi
15 Jan	Four Villages Half Marathon		0.00	13.1mi
2022		Result	WAVA	Distance
18 Dec	Borders League - Cybi Striders PB	34:52	68.23	5mi
17 Dec	Crosby parkrun SB	21:04	69.35	5km
11 Dec	North West XC League - Arrowe Park	37:04	64.18	5mi
3 Dec	Chipping Norton School parkrun	21:06	69.24	5km
26 Nov	Worsley Woods parkrun	22:32	64.83	5km
26 Nov	Liverpool & District XC - Sefton Park	45:18	64.25	9.8km
20 Nov	Conwy Half Marathon PB	1:35:20	68.16	13.1mi
13 Nov	Borders League - Tattenhall PB	41:56	69.53	6.1mi
29 Oct	Snowdonia Marathon PB	4:01:38	56.39	26.2mi
16 Oct	Borders League - New Brighton PB	35:05	69.90	5.15mi
15 Oct	Helvellyn Trail Challenge 15K PB	1:15:10	60.66	15km
11 Sep	Sandstone Trail A Race PB	2:30:34	57.32	27.5km
19 Jul	Birkenhead Park 5	35:59	65.57	5mi
17 Jul	Mulberry Half Marathon	1:49:10	59.01	13.1mi
2 Jul	Wirral coastal run SB	1:35:44	61.54	12mi
1 Jul	Knowsley cross country PB	42:46	66.48	6mi
30 Jun	Raging red bull 5	35:33	66.37	5mi
28 Jun	Sustrans cycle trail PB	1:15:32	64.46	10mi
27 Jun	Thurstaston multi-terrain	45:39	62.28	6mi
26 Jun	Southport Half Marathon	1:41:45	63.31	13.1mi
17 Jun	Tough Team Race PB	1:17:09	56.48	9mi
12 Jun	Lakeland Trails Coniston Half	1:54:42	56.16	13.1mi
5 Jun	RunThrough Jubilee Bridge 10k SB	45:05	65.35	10km
2021		Result	WAVA	Distance
18 Sep	Cartmel Trail Challenge 18K		0.00	18km
12 Sep	Sandstone Trail B Race PB	1:39:47	51.36	10.5mi
1 Aug	North Wales half SB	1:53:47	56.13	13.1mi
24 Jul	Birkenhead parkrun	28:19	50.78	5km
21 Jul	Birkenhead Park 5 Mile SB	38:43	60.44	5mi
3 Jul	Wirral Coastal Run SB	1:48:17	53.94	12mi
2 Jul	Tour of Merseyside Race #5	47:06	59.86	6mi
1 Jul	Tour of Merseyside Race #4 - Raging Red Bull 5	39:06	59.85	5mi
29 Jun	Tour of Merseyside Race #3 - Sustrans Cycle Trail SB	1:25:44	56.31	10mi
28 Jun	Tour of Merseyside Race #2 - Thurstaston Multi-terrain SB	50:11	56.19	6mi
27 Jun	Southport Half Marathon	2:02:17	52.23	13.1mi
6 Jun	Lakeland Trails Coniston Half		0.00	13.1mi
30 Jan	Fake parkrun SB	25:50	55.66	5km
2020		Result	WAVA	Distance
19 Jan	Essar Four Villages Half Marathon SB	1:41:55	62.13	13.1mi
2019		Result	WAVA	Distance
21 Dec	Birkenhead parkrun SB	21:22	66.78	5km
7 Dec	Birkenhead parkrun	24:48	57.53	5km
23 Nov	Birkenhead parkrun	21:47	65.50	5km
16 Nov	Birkenhead parkrun	21:39	65.90	5km
9 Nov	Birkenhead parkrun	21:38	65.96	5km
2 Nov	Birkenhead parkrun	22:52	62.40	5km
26 Oct	Snowdonia Marathon SB	4:18:27	51.37	26.2mi
19 Oct	Birkenhead parkrun	25:30	55.95	5km
6 Oct	MBNA Chester Metric Marathon		0.00	26.2km
29 Sep	Sandstone Trail A Race		0.00	17.1mi
8 Sep	Wirral half marathon	1:52:35	56.24	13.1mi
7 Sep	Whistle Stop Tour - Thurstaston Country Park SB	1:14:53	50.55	8mi
6 Sep	Whistle Stop Tour - Arrowe Park	39:34	58.66	5mi
26 May	Liverpool Rock 'n' Roll Half Marathon	2:01:00	51.89	13.1mi
20 Jan	Essar Four Villages Half Marathon SB	1:51:35	56.27	13.1mi
2018		Result	WAVA	Distance
27 Oct	Snowdonia Marathon		0.00	26.2mi
7 Oct	MBNA Chester Marathon		0.00	26.2mi
30 Sep	Sandstone Trail A Race		0.00	17.1mi
16 Sep	English Half Marathon		0.00	13.1mi
9 Sep	Wirral Half SB	1:43:55	60.42	13.1mi
8 Sep	Birkenhead parkrun	22:17	63.54	5km
8 Sep	Whistle Stop Tour - Thurstaston Country Park PB	1:03:54	58.75	8mi
7 Sep	Whistle Stop Tour - Arrowe Park	37:31	61.38	5mi
1 Sep	Birkenhead parkrun	21:54	64.65	5km
29 Aug	Wirral Seaside runs	21:21	66.31	5km
25 Aug	Birkenhead parkrun	22:06	64.06	5km
18 Aug	Birkenhead parkrun	26:00	54.04	5km
11 Aug	Bicester parkrun SB	21:02	66.80	5km
4 Aug	Birkenhead parkrun	21:21	65.81	5km
28 Jul	Birkenhead parkrun	23:50	58.95	5km
25 Jul	Wirral Seaside 5k	21:39	64.90	5km
21 Jul	Birkenhead parkrun	21:46	64.55	5km
14 Jul	Birkenhead parkrun	24:43	56.84	5km
7 Jul	Wirral Coastal Run SB	1:43:21	55.10	12mi
6 Jul	Tour of Merseyside Race #5	44:36	61.69	6mi
5 Jul	Tour of Merseyside Race #4 - Raging Red Bull 5 SB	36:35	62.44	5mi
3 Jul	Tour of Merseyside Race #3 - Sustrans Cycle Trail SB	1:19:29	59.23	10mi
2 Jul	Tour of Merseyside Race #2 - Thurstaston Multi-terrain SB	48:54	56.26	6mi
1 Jul	Southport Half Marathon	1:50:01	56.60	13.1mi
30 Jun	Birkenhead parkrun	25:04	56.05	5km
27 Jun	Wirral Seaside 5k	22:38	62.08	5km
23 Jun	Birkenhead parkrun	21:24	65.65	5km
16 Jun	Birkenhead parkrun	21:35	65.10	5km
9 Jun	Birkenhead parkrun	21:43	64.70	5km
6 Jun	Birkenhead Park 5m	36:36	62.41	5mi
2 Jun	Knowsley parkrun	22:21	62.86	5km
30 May	Wirral Seaside 5k	22:05	63.62	5km
26 May	Northwich parkrun	23:21	60.17	5km
13 May	Excalibur Half	2:49:33	36.72	13.1mi
12 May	Birkenhead parkrun	26:09	53.73	5km
5 May	Birkenhead parkrun	25:07	55.94	5km
29 Apr	Chester Half Marathon	1:46:45	58.33	13.1mi
28 Apr	Birkenhead parkrun	26:55	52.20	5km
25 Apr	Wirral Seaside 5k	21:43	64.70	5km
21 Apr	Birkenhead parkrun	22:35	62.21	5km
14 Apr	Birkenhead parkrun	25:05	56.01	5km
8 Apr	Greater Manchester Marathon SB	4:39:32	46.70	26.2mi
31 Mar	Birkenhead parkrun	23:38	59.45	5km
28 Mar	Wirral Seaside 5k	22:34	62.26	5km
24 Mar	Birkenhead parkrun	23:13	60.52	5km
17 Mar	Grindleford Gallop		0.00	21mi
10 Mar	Birkenhead parkrun	22:00	63.86	5km
3 Mar	Ellesmere Port parkrun	23:23	60.08	5km
24 Feb	Birkenhead parkrun	22:41	61.94	5km
17 Feb	Birkenhead parkrun	24:49	56.61	5km
17 Feb	Parbold Hill Race		0.00	6.75mi
10 Feb	Birkenhead parkrun	26:48	52.42	5km
3 Feb	Birkenhead parkrun	24:48	56.65	5km
27 Jan	Birkenhead parkrun	24:43	56.84	5km
21 Jan	Essar Four Villages Half Marathon	1:51:23	55.90	13.1mi
20 Jan	Birkenhead parkrun	24:55	56.39	5km
13 Jan	Birkenhead parkrun	23:23	60.08	5km
6 Jan	Phoenix parkrun	23:20	60.21	5km
1 Jan	Wepre parkrun	27:00	52.04	5km
1 Jan	Chester parkrun	24:03	58.42	5km
2017		Result	WAVA	Distance
30 Dec	Birkenhead parkrun	23:54	58.79	5km
23 Dec	Birkenhead parkrun	23:39	59.41	5km
16 Dec	Birkenhead parkrun	22:15	63.15	5km
9 Dec	Birkenhead parkrun	22:51	61.49	5km
2 Dec	Birkenhead parkrun	24:13	58.02	5km
25 Nov	Birkenhead parkrun	23:11	60.60	5km
18 Nov	Birkenhead parkrun	21:44	64.65	5km
11 Nov	Birkenhead parkrun SB	21:19	65.91	5km
5 Nov	St Helens Striders' Trail 5 SB	39:51	57.32	5mi
4 Nov	Birkenhead parkrun	22:41	61.94	5km
28 Oct	Snowdonia Marathon	4:58:14	43.78	26.2mi
21 Oct	Birkenhead parkrun	25:32	55.03	5km
14 Oct	Birkenhead parkrun	23:44	59.20	5km
8 Oct	MBNA Chester Marathon SB	4:45:00	45.81	26.2mi
7 Oct	Birkenhead parkrun	25:39	54.78	5km
24 Sep	Hoylake 10k PB	43:07	66.12	10km
23 Sep	Birkenhead parkrun	21:28	65.45	5km
16 Sep	Wepre parkrun	24:44	56.81	5km
10 Sep	Wirral Half Marathon SB	1:47:09	58.11	13.1mi
9 Sep	Birkenhead parkrun	22:48	61.62	5km
9 Sep	Whistle Stop Tour of Wirral Day 2 Thurstaston Country Park SB	1:04:16	57.94	8mi
8 Sep	Whistle Stop Tour of Wirral Day 1 Arrowe Park	38:10	59.85	5mi
30 Aug	Wirral Seaside runs	21:29	65.40	5km
26 Aug	Birkenhead parkrun	22:05	63.62	5km
19 Aug	Birkenhead parkrun	21:52	63.76	5km
12 Aug	Birkenhead parkrun	22:55	60.84	5km
5 Aug	Birkenhead parkrun	22:46	61.24	5km
29 Jul	Birkenhead parkrun	22:50	61.06	5km
22 Jul	Birkenhead parkrun	23:22	59.67	5km
15 Jul	Birkenhead parkrun	22:18	62.53	5km
8 Jul	Birkenhead parkrun	23:19	59.80	5km
8 Jul	Wirral Coastal Run SB	1:55:13	49.02	12mi
3 Jul	Tour of Merseyside Race #2 - Thurstaston Multi-terrain SB	46:33	58.63	6mi
1 Jul	Birkenhead parkrun	22:35	61.74	5km
24 Jun	Birkenhead parkrun	22:09	62.95	5km
10 Jun	Birkenhead parkrun	22:44	61.33	5km
3 Jun	Wepre parkrun	24:49	56.18	5km
28 May	Rock ‘n' Roll Liverpool Half Marathon	1:54:33	53.90	13.1mi
27 May	Chester parkrun	25:01	55.74	5km
21 May	Chester Half marathon	2:01:34	50.79	13.1mi
20 May	Birkenhead parkrun	25:22	54.97	5km
13 May	Abingdon parkrun	22:49	61.11	5km
6 May	Birkenhead parkrun	22:08	63.00	5km
29 Apr	Crosby parkrun	22:06	63.09	5km
22 Apr	Birkenhead parkrun	23:26	59.50	5km
15 Apr	Birkenhead parkrun	23:00	60.62	5km
8 Apr	Markeaton parkrun	24:24	57.14	5km
1 Apr	Birkenhead parkrun	25:06	55.55	5km
25 Mar	Birkenhead parkrun	22:35	61.74	5km
18 Mar	Delamere parkrun	25:11	55.37	5km
12 Mar	wrexham half marathon		0.00	13.1mi
11 Mar	Birkenhead parkrun	25:18	55.11	5km
25 Feb	Croxteth Hall parkrun	25:05	55.59	5km
18 Feb	Birkenhead parkrun	24:12	57.62	5km
11 Feb	Birkenhead parkrun	23:45	58.71	5km
4 Feb	Erddig parkrun	24:25	57.11	5km
28 Jan	Birkenhead parkrun	23:47	58.63	5km
21 Jan	Ellesmere Port parkrun	24:11	57.66	5km
15 Jan	Four Villages Half Marathon	2:01:09	50.97	13.1mi
7 Jan	Chester parkrun	23:35	59.12	5km
2016		Result	WAVA	Distance
31 Dec	Birkenhead parkrun	22:51	61.02	5km
24 Dec	Birkenhead parkrun	23:18	59.84	5km
17 Dec	Birkenhead parkrun	23:12	60.10	5km
10 Dec	Chester parkrun	23:43	58.79	5km
3 Dec	Birkenhead parkrun	22:50	61.06	5km
26 Nov	Oxford parkrun	23:49	58.54	5km
12 Nov	Birkenhead parkrun	23:17	59.88	5km
5 Nov	Birkenhead parkrun	22:41	61.47	5km
29 Oct	Snowdonia Marathon	4:37:13	46.70	26.2mi
22 Oct	Birkenhead parkrun	22:03	63.23	5km
15 Oct	Birkenhead parkrun	22:53:00	1.02	5km
8 Oct	Birkenhead parkrun	21:40	64.35	5km
1 Oct	Birkenhead parkrun	24:07	57.82	5km
25 Sep	Baxters Loch Ness Marathon	4:40:08	46.22	26.2mi
17 Sep	Bicester parkrun	20:57	66.55	5km
10 Sep	Birkenhead parkrun	22:52	60.98	5km
4 Sep	South Cheshire 20 PB	3:02:12	53.29	20mi
3 Sep	Birkenhead parkrun	21:02	66.29	5km
27 Aug	Birkenhead parkrun	23:34	59.16	5km
13 Aug	Birkenhead parkrun	20:48	66.53	5km
6 Aug	Birkenhead parkrun	25:28	54.34	5km
30 Jul	Birkenhead parkrun	20:35	67.23	5km
23 Jul	Birkenhead parkrun	24:26	56.64	5km
16 Jul	Birkenhead parkrun	21:37	64.02	5km
9 Jul	Tour Of Merseyside Day 6 of 6 PB	1:35:42	58.53	12mi
8 Jul	Tour Of Merseyside Day 5 of 6	44:22	63.23	10km
7 Jul	Tour Of Merseyside Day 4 of 6 SB	36:46	61.16	5mi
5 Jul	Tour Of Merseyside Day 3 of 6 SB	1:16:09	60.82	10mi
4 Jul	Tour Of Merseyside Day 2 of 6 SB	46:40	60.11	10km
3 Jul	Tour Of Merseyside Day 1 of 6	1:43:34	59.13	13.1mi
3 Jul	Southport Half Marathon	1:43:34	59.13	13.1mi
2 Jul	Birkenhead parkrun	24:16	57.02	5km
25 Jun	Birkenhead parkrun	22:26	61.69	5km
18 Jun	Birkenhead parkrun	21:30	64.36	5km
11 Jun	Birkenhead parkrun	24:11	57.22	5km
4 Jun	Birkenhead parkrun	22:44	60.87	5km
29 May	Rock ‘n' Roll Liverpool Marathon	4:41:00	45.69	26.2mi
28 May	Wepre parkrun	27:05	51.09	5km
21 May	White Peak Marathon SB	4:21:15	49.15	26.2mi
14 May	Birkenhead parkrun PB	20:21	68.00	5km
7 May	Birkenhead parkrun	20:43	66.80	5km
30 Apr	Birkenhead parkrun	23:21	59.26	5km
16 Apr	Ellesmere Port parkrun	23:44	58.31	5km
9 Apr	Birkenhead parkrun	22:03	62.76	5km
2 Apr	Birkenhead parkrun	23:22	59.22	5km
26 Mar	Birkenhead parkrun	22:38	61.14	5km
19 Mar	Birkenhead parkrun	22:36	61.23	5km
12 Mar	Birkenhead parkrun	20:52	66.32	5km
5 Mar	Birkenhead parkrun	21:36	64.06	5km
27 Feb	Birkenhead parkrun	22:22	61.87	5km
20 Feb	Birkenhead parkrun	21:51	63.33	5km
13 Feb	Birkenhead parkrun	21:19	64.92	5km
6 Feb	Birkenhead parkrun	21:50	63.38	5km
30 Jan	Birkenhead parkrun	22:10	62.43	5km
23 Jan	Birkenhead parkrun	21:15	65.12	5km
17 Jan	Four Villages Half Marathon SB	1:40:05	61.19	13.1mi
16 Jan	Birkenhead parkrun	27:04	51.13	5km
9 Jan	Birkenhead parkrun	22:00	62.90	5km
2 Jan	Birkenhead parkrun	21:42	63.77	5km
1 Jan	Princes parkrun, Liverpool	21:49	63.43	5km
2015		Result	WAVA	Distance
26 Dec	Birkenhead parkrun	21:24	64.66	5km
19 Dec	Birkenhead parkrun	22:23	61.82	5km
12 Dec	Birkenhead parkrun	21:45	63.62	5km
6 Dec	Liverpool Santa Dash		0.00	2.84mi
5 Dec	Birkenhead parkrun	24:48	55.80	5km
28 Nov	Birkenhead parkrun	21:21	64.82	5km
21 Nov	Birkenhead parkrun	22:08	62.52	5km
7 Nov	Birkenhead parkrun	22:31	61.46	5km
31 Oct	Birkenhead parkrun	24:18	56.95	5km
24 Oct	Snowdonia Marathon	4:43:48	45.24	26.2mi
11 Oct	Yorkshire Marathon	4:11:53	50.98	26.2mi
3 Oct	Birkenhead Parkrun	21:01	65.84	5km
27 Sep	The Sandstone Trail A Race PB	2:49:59	47.89	17.1mi
26 Sep	Birkenhead parkrun	21:19	64.92	5km
13 Sep	Wirral Half Marathon SB	1:42:55	59.50	13.1mi
12 Sep	Birkenhead parkrun	27:25	50.47	5km
11 Sep	Whistle Stop Tour - Arrow Park	37:27	60.04	5mi
5 Sep	Ellesmere Port parkrun	21:44	63.67	5km
29 Aug	Birkenhead parkrun	21:00	65.90	5km
22 Aug	Oxford parkrun	21:43	63.24	5km
15 Aug	Birkenhead parkrun	21:08	64.99	5km
8 Aug	Birkenhead parkrun SB	20:55	65.66	5km
1 Aug	Birkenhead parkrun	21:13	64.73	5km
25 Jul	Ellesmere Port parkrun	23:28	58.53	5km
18 Jul	Birkenhead parkrun	21:23	64.23	5km
11 Jul	Tour Of Merseyside Day 6 of 6 SB	1:41:07	54.95	12mi
10 Jul	Tour Of Merseyside Day 5 of 6		0.00	10km
9 Jul	Tour Of Merseyside Day 4 of 6 SB	37:26	59.60	5mi
7 Jul	Tour Of Merseyside Day 3 of 6 SB	1:18:48	58.30	10mi
6 Jul	Tour Of Merseyside Day 2 of 6 SB	48:26	57.46	10km
5 Jul	Southport Half Marathon	1:48:57	55.75	13.1mi
5 Jul	Tour Of Merseyside Day 1 of 6	1:49:20	55.55	13.1mi
14 Jun	Rock ‘n' Roll Liverpool Marathon	4:21:30	48.70	26.2mi
30 May	Delamere parkrun	22:00	62.43	5km
17 May	Brathay Windermere Marathon SB	4:03:31	52.30	26.2mi
9 May	Ellesmere Port parkrun	22:39	60.64	5km
2 May	Oxford parkrun	21:54	62.71	5km
25 Apr	Brockwell parkrun, Herne Hill	22:19	61.54	5km
18 Apr	Princes parkrun, Liverpool	21:58	62.52	5km
11 Apr	Princes parkrun, Liverpool	23:26	58.61	5km
4 Apr	Ellesmere Port parkrun	24:35	55.87	5km
28 Mar	Princes parkrun, Liverpool	23:07	59.41	5km
21 Mar	Ellesmere Port parkrun	24:32	55.98	5km
15 Mar	Barcelona Marathon	4:07:46	51.40	26.2mi
7 Mar	Ellesmere Port parkrun	23:38	58.11	5km
15 Feb	Village Bakery Half Marathon	1:44:38	58.05	13.1mi
7 Feb	Ellesmere Port parkrun	23:18	58.95	5km
31 Jan	Princes parkrun, Liverpool	23:04	59.54	5km
24 Jan	Ellesmere Port parkrun	25:07	54.68	5km
18 Jan	Four Villages Half Marathon - CANCELLED!		0.00	13.1mi
10 Jan	Ellesmere Port parkrun	24:45	55.49	5km
2014		Result	WAVA	Distance
20 Dec	Princes parkrun, Liverpool SB	22:26	61.22	5km
13 Dec	Ellesmere Port parkrun	22:51	60.11	5km
29 Nov	Ellesmere Port parkrun	23:45	57.83	5km
22 Nov	Princes parkrun, Liverpool	22:48	60.24	5km
15 Nov	Ellesmere Port parkrun	27:45	49.49	5km
8 Nov	Ellesmere Port parkrun	23:33	58.32	5km
25 Oct	Snowdonia Marathon	4:47:41	44.27	26.2mi
12 Oct	Wirral 10k SB	47:38	58.43	10km
5 Oct	MBNA Chester Marathon	4:26:27	47.80	26.2mi
8 Jun	Mersey Tunnel 10k	51:38	53.48	10km
25 May	Rock ‘n' Roll Liverpool Marathon SB	4:25:59	47.49	26.2mi
13 Apr	London Marathon	4:27:00	47.31	26.2mi
22 Feb	Delamere parkrun	23:50	57.20	5km
19 Jan	Four Villages Half Marathon SB	1:49:36	54.97	13.1mi
2013		Result	WAVA	Distance
26 Oct	Snowdonia Marathon	4:56:08	42.66	26.2mi
13 Oct	Wirral Half Marathon SB	1:55:13	52.29	13.1mi
29 Sep	Berlin Marathon SB	4:21:44	48.26	26.2mi
22 Jun	Trail Marathon Wales		0.00	26.2mi
12 May	Chester half marathon		0.00	13.1mi
21 Apr	London Marathon		0.00	26.2mi
17 Mar	Barcelona Marathon		0.00	26.2mi
20 Jan	Four Villages Half Marathon CANCELLED		0.00	13.1mi
2012		Result	WAVA	Distance
3 Nov	Hell Up North	2:12:52	37.60	11mi
14 Oct	Run Liverpool Marathon SB	4:42:34	44.37	26.2mi
1 Sep	Derwentwater Trail Race SB	1:23:08	50.51	15km
27 May	Edinburgh Marathon	5:17:35	39.21	26.2mi
28 Apr	Hawkshead Trail Challenge PB	1:50:15	43.14	17km
18 Mar	Liverpool Half Marathon SB	1:49:33	54.21	13.1mi
22 Jan	Four Villages Half Marathon	1:58:45	50.01	13.1mi
2011		Result	WAVA	Distance
1 Oct	Coniston Trail Race	1:32:24	45.13	15km
25 Sep	Oxford Half Marathon SB	2:04:21	47.76	13.1mi
6 Aug	RNLI Summer Series 10k - Crosby SB	52:30	51.49	10km
2010		Result	WAVA	Distance
3 Oct	Sefton Park 10K SB	56:00	48.27	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	106	93	41	59	0	0	0	0	0	0	0	0	298
2024	0	0	0	7	0	0	0	0	0	0	0	0	7
2023	6	13	12	17	22	49	74	69	51	81	108	121	623
2022	45	6	8	9	27	5	0	42	0	3	0	0	145
2022	48	76	68	108	131	136	145	130	200	184	137	123	1487
2022	0	0	0	0	0	0	0	7	0	44	0	0	52
2021	0	0	0	6	0	0	0	10	7	12	10	14	58
2021	129	156	55	104	104	55	107	126	80	22	15	24	977
2021	0	0	20	54	0	0	0	0	21	32	34	22	183
2020	0	0	0	0	0	0	0	0	3	0	0	0	3
2020	130	112	159	131	204	193	127	161	144	159	170	115	1806
2020	0	0	0	66	0	10	10	52	42	0	0	0	180
2019	0	0	0.7	1.5	0	0	0	0	0	0	0	0	2.1
2019	109	54	43	74	79	62	101	101	109	117	122	120	1091
2019	0	0	0	0	0	0	0	0	0	3	0	0	3
2018	0	0	0	0	1	0	0	0	0	0	0	0	1
2018	97	93	122	114	124	129	151	191	82	67	64	67	1300
2018	0	0	0	0	0	5	2	0	0	32	10	0	49
2017	0	0	0	0	0	4	0	0	0	0	0	0	4
2017	33	17	61	53	80	84	94	97	102	106	104	58	889
2017	0	0	0	0	0	0	0	15	0	24	0	0	39
2016	0	0	0	0	0	0	0	1	0	32	40	4	77
2016	129	128	144	124	130	113	131	106	114	106	26	43	1293
2016	0	0	0	0	2	0	0	0	0	0	0	0	2
2015	101	104	111	110	130	100	123	109	115	114	112	128	1358
2015	0	0	0	2	0	0	0	0	0	0	0	0	2
2014	107	121	161	100	126	100	100	100	104	108	103	111	1341
2013	143	67	3	0	40	59	93	128	141	56	39	61	830
2013	10	0	0	38	28	0	35	0	0	6	0	0	118
2012	66	73	92	51	48	43	42	44	109	76	50	95	788
2012	0	11	0	0	37	0	53	93	0	22	0	0	216
2011	0	0	0	0	0	0	5	0	0	0	0	0	5

Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2
-	-	-	3mi, 23:36 Run - General 1) 0.5mi - 3:44(7:28/mi) 152/164bpm [1134b/mi] 57cal 8.04/8.43mph 2) 0.5mi - 3:53(7:46/mi) 158/167bpm [1228b/mi] 63cal 7.72/8.1mph 3) 0.5mi - 4:05(8:10/mi) 162/176bpm [1323b/mi] 68cal 7.35/8.1mph 4) 0.5mi - 3:56(7:52/mi) 162/169bpm [1275b/mi] 65cal 7.63/8.1mph 5) 0.5mi - 3:52(7:44/mi) 164/174bpm [1269b/mi] 66cal 7.75/9.29mph 6) 0.5mi - 4:06(8:11/mi) 167/177bpm [1367b/mi] 72cal 7.33/8.14mph Add a comment 1.1mi, 9:59 Run - General 1) 0.5mi - 4:48(9:36/mi) 119/128bpm [1143b/mi] 55cal 6.25/6.57mph 2) 0.5mi - 4:38(9:16/mi) 146/181bpm [1354b/mi] 70cal 6.47/6.95mph 3) 0.05mi - 33(10:30/mi) 171/173bpm [1794b/mi] 10cal 5.72/6.53mph Add a comment	3.5mi, 36:17 Run - General 1) 0.5mi - 5:31(11:02/mi) 132/150bpm [1456b/mi] 74cal 5.44/6.66mph 2) 0.5mi - 6:23(12:47/mi) 142/150bpm [1815b/mi] 94cal 4.7/6.43mph 3) 0.5mi - 4:47(9:34/mi) 140/151bpm [1340b/mi] 66cal 6.27/7.33mph 4) 0.5mi - 5:53(11:47/mi) 160/188bpm [1884b/mi] 96cal 5.1/7.85mph 5) 0.5mi - 4:31(9:02/mi) 173/186bpm [1562b/mi] 84cal 6.65/7.45mph 6) 0.5mi - 4:21(8:43/mi) 168/177bpm [1464b/mi] 78cal 6.89/8.01mph 7) 0.5mi - 4:27(8:55/mi) 142/173bpm [1265b/mi] 53cal 6.73/7.6mph 8) 0.04mi - 23(9:50/mi) 129/139bpm [1268b/mi] 3cal 6.1/6.55mph Add a comment	4.1mi, 42:34 Run - General 1) 0.5mi - 4:51(9:43/mi) 124/164bpm [1204b/mi] 58cal 6.18/6.53mph 2) 0.5mi - 4:57(9:53/mi) 141/179bpm [1394b/mi] 70cal 6.07/6.41mph 3) 0.5mi - 5:04(10:08/mi) 141/178bpm [1429b/mi] 71cal 5.92/6.62mph 4) 0.5mi - 5:32(11:04/mi) 131/145bpm [1449b/mi] 67cal 5.42/6.7mph 5) 0.5mi - 5:38(11:17/mi) 136/185bpm [1534b/mi] 70cal 5.32/6.68mph 6) 0.5mi - 5:17(10:33/mi) 128/145bpm [1351b/mi] 55cal 5.68/6.78mph 7) 0.5mi - 5:23(10:47/mi) 135/141bpm [1455b/mi] 68cal 5.57/6.3mph 8) 0.5mi - 5:01(10:03/mi) 136/140bpm [1367b/mi] 63cal 5.97/6.05mph 9) 0.08mi - 50(10:17/mi) 136/137bpm [1398b/mi] 10cal 5.84/6.03mph Add a comment	-
Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9
-	-	-	4.2mi, 33:44 Run - General 1) 0.5mi - 4:51(9:42/mi) 120/132bpm [1165b/mi] 58cal 295/391W 2) 0.5mi - 4:31(9:02/mi) 138/145bpm [1248b/mi] 65cal 344/384W 3) 0.5mi - 3:47(7:34/mi) 137/153bpm [1037b/mi] 53cal 387/455W 4) 0.5mi - 3:48(7:36/mi) 155/160bpm [1178b/mi] 60cal 430/479W 5) 0.5mi - 4:03(8:06/mi) 152/157bpm [1231b/mi] 62cal 400/472W 6) 0.5mi - 3:44(7:28/mi) 155/158bpm [1158b/mi] 59cal 399/434W 7) 0.5mi - 3:49(7:38/mi) 160/164bpm [1220b/mi] 62cal 419/465W 8) 0.5mi - 3:38(7:17/mi) 165/173bpm [1201b/mi] 61cal 450/591W 9) 0.22mi - 1:33(7:04/mi) 165/170bpm [1167b/mi] 26cal 402/468W Add a comment	3.7mi, 36:00 Run - General 1) 0.5mi - 4:59(9:59/mi) 119/133bpm [1187b/mi] 62cal 373/490W 2) 0.5mi - 4:55(9:51/mi) 130/134bpm [1280b/mi] 68cal 359/464W 3) 0.5mi - 4:47(9:33/mi) 127/133bpm [1213b/mi] 64cal 342/422W 4) 0.5mi - 4:43(9:26/mi) 133/138bpm [1255b/mi] 63cal 358/450W 5) 0.5mi - 4:49(9:37/mi) 130/139bpm [1251b/mi] 62cal 333/439W 6) 0.5mi - 4:54(9:48/mi) 138/146bpm [1352b/mi] 68cal 357/470W 7) 0.5mi - 4:46(9:31/mi) 130/137bpm [1238b/mi] 61cal 300/368W 8) 0.22mi - 2:07(9:35/mi) 128/131bpm [1227b/mi] 26cal 283/306W Add a comment	6.3mi, 1:01:28 Run - Hill Work 1) 1.46mi - 13:35(9:16/mi) 127/139bpm [1178b/mi] 182cal 390/508W 2) 0.23mi - 2:01(8:47/mi) 130/146bpm [1141b/mi] 25cal 430/503W 3) 0.23mi - 2:28(10:38/mi) 137/146bpm [1456b/mi] 32cal 270/499W 4) 0.22mi - 2:01(9:08/mi) 145/148bpm [1324b/mi] 29cal 417/470W 5) 0.23mi - 2:28(10:57/mi) 135/148bpm [1478b/mi] 31cal 289/475W 6) 0.24mi - 2:01(8:33/mi) 129/134bpm [1102b/mi] 25cal 442/507W 7) 0.24mi - 2:33(10:26/mi) 137/147bpm [1430b/mi] 34cal 294/476W 8) 0.23mi - 2:01(8:35/mi) 138/156bpm [1185b/mi] 27cal 438/506W 9) 0.25mi - 2:37(10:31/mi) 138/157bpm [1450b/mi] 33cal 301/509W 10) 0.12mi - 1:00(8:26/mi) 133/148bpm [1121b/mi] 12cal 418/507W 11) 0.12mi - 1:32(12:24/mi) 138/150bpm [1710b/mi] 19cal 258/482W 12) 0.11mi - 1:01(8:54/mi) 132/145bpm [1175b/mi] 13cal 383/473W 13) 0.12mi - 1:31(12:15/mi) 137/147bpm [1677b/mi] 19cal 262/450W 14) 0.12mi - 1:01(8:30/mi) 135/150bpm [1148b/mi] 13cal 414/539W 15) 0.13mi - 1:38(12:26/mi) 138/150bpm [1715b/mi] 21cal 269/475W 16) 0.12mi - 1:00(8:39/mi) 133/146bpm [1149b/mi] 13cal 403/494W 17) 0.13mi - 1:50(14:18/mi) 137/149bpm [1960b/mi] 22cal 238/479W 18) 0.06mi - 31(8:31/mi) 123/133bpm [1049b/mi] 5cal 358/521W 19) 0.07mi - 1:01(14:05/mi) 132/140bpm [1859b/mi] 11cal 245/522W 20) 0.06mi - 31(8:05/mi) 127/136bpm [1027b/mi] 5cal 358/503W 21) 0.08mi - 1:04(13:18/mi) 141/144bpm [1876b/mi] 14cal 272/510W 22) 0.06mi - 31(8:03/mi) 130/136bpm [1046b/mi] 6cal 379/547W 23) 0.07mi - 1:15(18:55/mi) 136/144bpm [2573b/mi] 14cal 201/550W 24) 0.06mi - 31(8:42/mi) 116/124bpm [1010b/mi] 5cal 346/459W 25) 1.48mi - 13:47(9:18/mi) 135/146bpm [1255b/mi] 178cal 321/477W Add a comment	-
Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
3.2mi, 29:21 Run - General 1) 0.5mi - 4:50(9:40/mi) 120/129bpm [1161b/mi] 62cal 347/412W 2) 0.5mi - 4:41(9:22/mi) 125/133bpm [1170b/mi] 62cal 345/424W 3) 0.5mi - 4:33(9:07/mi) 127/134bpm [1157b/mi] 61cal 350/445W 4) 0.5mi - 4:36(9:13/mi) 132/140bpm [1216b/mi] 62cal 355/443W 5) 0.5mi - 4:35(9:10/mi) 130/134bpm [1192b/mi] 61cal 336/458W 6) 0.5mi - 4:32(9:03/mi) 135/137bpm [1223b/mi] 63cal 344/463W 7) 0.15mi - 1:34(10:17/mi) 136/137bpm [1399b/mi] 21cal 328/378W Add a comment	5.2mi, 50:34 Run - Intervals 1) 0.86mi - 7:40(8:57/mi) 120/135bpm [1073b/mi] 100cal 360/403W 2) 1.24mi - 9:43(7:50/mi) 142/149bpm [1113b/mi] 143cal 401/463W 3) 0.07mi - 3:37(48:49/mi) 107/148bpm [5224b/mi] 20cal 45/375W 4) 0.14mi - 1:00(7:10/mi) 128/138bpm [918b/mi] 14cal 448/514W 5) 0.04mi - 1:00(22:39/mi) 128/140bpm [2900b/mi] 11cal 149/480W 6) 0.15mi - 1:01(6:53/mi) 121/140bpm [832b/mi] 14cal 421/489W 7) 0.04mi - 59(25:10/mi) 132/141bpm [3323b/mi] 11cal 90/442W 8) 0.16mi - 1:01(6:27/mi) 131/151bpm [846b/mi] 12cal 501/612W 9) 0.03mi - 1:00(31:23/mi) 141/153bpm [4424b/mi] 14cal 112/519W 10) 0.16mi - 1:01(6:23/mi) 129/138bpm [823b/mi] 13cal 438/532W 11) 0.04mi - 1:00(24:30/mi) 134/156bpm [3282b/mi] 11cal 137/470W 12) 0.16mi - 1:00(6:23/mi) 123/151bpm [786b/mi] 16cal 486/599W 13) 0.04mi - 1:01(26:52/mi) 137/153bpm [3682b/mi] 11cal 124/493W 14) 0.16mi - 1:02(6:33/mi) 125/136bpm [819b/mi] 11cal 427/491W 15) 0.04mi - 1:00(28:25/mi) 136/150bpm [3864b/mi] 12cal 115/453W 16) 0.15mi - 1:00(6:46/mi) 133/149bpm [899b/mi] 15cal 461/557W 17) 0.04mi - 1:01(26:07/mi) 139/151bpm [3630b/mi] 13cal 108/472W 18) 0.16mi - 1:01(6:26/mi) 140/154bpm [900b/mi] 14cal 438/518W 19) 0.08mi - 2:54(36:13/mi) 117/155bpm [4238b/mi] 20cal 65/458W 20) 1.23mi - 9:21(7:35/mi) 151/160bpm [1145b/mi] 145cal 417/501W 21) 0.22mi - 2:11(9:55/mi) 126/158bpm [1250b/mi] 29cal 324/425W Add a comment	-	4.2mi, 32:37 Run - General 1) 0.5mi - 4:31(9:02/mi) 125/136bpm [1129b/mi] 59cal 335/438W 2) 0.5mi - 4:37(9:14/mi) 132/137bpm [1218b/mi] 64cal 338/423W 3) 0.5mi - 3:47(7:34/mi) 132/145bpm [999b/mi] 53cal 399/434W 4) 0.5mi - 3:52(7:44/mi) 147/149bpm [1136b/mi] 60cal 424/488W 5) 0.5mi - 3:51(7:42/mi) 152/156bpm [1171b/mi] 61cal 416/480W 6) 0.5mi - 3:35(7:10/mi) 154/156bpm [1104b/mi] 57cal 412/444W 7) 0.5mi - 3:35(7:11/mi) 159/161bpm [1141b/mi] 60cal 450/514W 8) 0.5mi - 3:35(7:10/mi) 163/165bpm [1169b/mi] 61cal 463/526W 9) 0.19mi - 1:14(6:26/mi) 163/165bpm [1050b/mi] 21cal 423/490W Add a comment	6.9mi, 34:48 Bike - General 1) 5mi - 24:18(4:52/mi) 89/115bpm [432b/mi] 142cal 2) 1.89mi - 10:31(5:35/mi) 95/117bpm [530b/mi] 68cal Add a comment	5mi, 50:17 Run - Hill Work 1) 1.08mi - 10:13(9:27/mi) 121/136bpm [1143b/mi] 131cal 365/522W 2) 0.11mi - 1:00(8:49/mi) 109/128bpm [960b/mi] 10cal 497/623W 3) 0.12mi - 1:24(11:19/mi) 131/132bpm [1483b/mi] 19cal 273/572W 4) 0.12mi - 1:01(8:28/mi) 129/138bpm [1093b/mi] 13cal 477/595W 5) 0.13mi - 1:24(10:47/mi) 138/139bpm [1488b/mi] 19cal 272/532W 6) 0.12mi - 1:01(8:34/mi) 130/136bpm [1113b/mi] 14cal 480/598W 7) 0.13mi - 1:26(11:24/mi) 136/138bpm [1550b/mi] 19cal 255/590W 8) 0.11mi - 1:01(8:48/mi) 130/138bpm [1144b/mi] 14cal 477/634W 9) 0.18mi - 1:55(10:54/mi) 132/139bpm [1438b/mi] 25cal 229/544W 10) 0.11mi - 1:01(9:35/mi) 126/133bpm [1207b/mi] 12cal 468/573W 11) 0.12mi - 1:39(14:19/mi) 132/139bpm [1889b/mi] 22cal 204/539W 12) 0.12mi - 1:00(8:22/mi) 111/120bpm [928b/mi] 13cal 489/625W 13) 0.13mi - 1:30(11:59/mi) 124/132bpm [1485b/mi] 18cal 252/564W 14) 0.11mi - 1:00(9:21/mi) 130/142bpm [1215b/mi] 12cal 438/601W 15) 0.12mi - 1:31(13:03/mi) 146/152bpm [1905b/mi] 22cal 192/580W 16) 0.11mi - 1:00(9:01/mi) 127/139bpm [1145b/mi] 13cal 499/632W 17) 0.19mi - 2:17(12:22/mi) 131/140bpm [1621b/mi] 29cal 228/527W 18) 0.11mi - 1:01(8:56/mi) 128/148bpm [1144b/mi] 13cal 486/594W 19) 0.12mi - 1:32(12:46/mi) 141/149bpm [1799b/mi] 21cal 200/494W 20) 0.12mi - 1:01(8:47/mi) 122/131bpm [1071b/mi] 12cal 467/631W 21) 0.12mi - 1:38(13:15/mi) 129/132bpm [1709b/mi] 19cal 222/507W 22) 0.11mi - 1:01(9:00/mi) 128/138bpm [1152b/mi] 13cal 457/587W 23) 0.12mi - 1:43(14:03/mi) 134/146bpm [1884b/mi] 22cal 208/493W 24) 0.11mi - 1:01(9:11/mi) 128/144bpm [1175b/mi] 12cal 456/568W 25) 1.1mi - 9:58(9:03/mi) 136/148bpm [1230b/mi] 136cal 328/489W Add a comment	-
Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23
-	6.3mi, 53:42 Run - Intervals 1) 0.9mi - 8:26(9:22/mi) 117/132bpm [1095b/mi] 109cal 331/435W 2) 0.94mi - 7:30(8:01/mi) 137/147bpm [1098b/mi] 108cal 391/476W 3) 0.22mi - 2:00(9:01/mi) 141/146bpm [1271b/mi] 29cal 391/429W 4) 0.94mi - 7:30(8:00/mi) 147/152bpm [1176b/mi] 115cal 401/487W 5) 0.23mi - 2:00(8:51/mi) 140/147bpm [1238b/mi] 29cal 375/419W 6) 0.95mi - 7:32(7:57/mi) 150/155bpm [1192b/mi] 117cal 407/484W 7) 0.22mi - 2:00(8:56/mi) 146/152bpm [1303b/mi] 29cal 357/420W 8) 0.95mi - 7:31(7:56/mi) 154/158bpm [1221b/mi] 119cal 418/490W 9) 1mi - 9:12(9:15/mi) 141/171bpm [1304b/mi] 126cal 364/432W Add a comment	-	6.1mi, 51:16 Run - General 1) 0.5mi - 4:46(9:32/mi) 124/137bpm [1182b/mi] 63cal 372/451W 2) 0.5mi - 4:37(9:14/mi) 126/139bpm [1163b/mi] 62cal 309/415W 3) 0.5mi - 4:28(8:57/mi) 129/132bpm [1154b/mi] 63cal 327/347W 4) 0.5mi - 4:18(8:37/mi) 129/136bpm [1111b/mi] 58cal 358/468W 5) 0.5mi - 3:52(7:44/mi) 142/149bpm [1098b/mi] 59cal 402/437W 6) 0.5mi - 3:53(7:47/mi) 150/153bpm [1167b/mi] 61cal 420/506W 7) 0.5mi - 3:51(7:43/mi) 150/153bpm [1157b/mi] 60cal 408/470W 8) 0.5mi - 3:41(7:22/mi) 153/155bpm [1128b/mi] 59cal 421/445W 9) 0.5mi - 3:48(7:37/mi) 153/155bpm [1164b/mi] 61cal 421/506W 10) 0.5mi - 3:45(7:30/mi) 150/158bpm [1126b/mi] 58cal 415/503W 11) 0.5mi - 4:44(9:28/mi) 130/138bpm [1230b/mi] 61cal 340/420W 12) 0.5mi - 4:52(9:45/mi) 133/142bpm [1296b/mi] 64cal 343/424W 13) 0.06mi - 39(9:58/mi) 138/140bpm [1376b/mi] 9cal 410/423W Add a comment	3.5mi, 33:56 Run - General 1) 0.5mi - 4:55(9:51/mi) 116/130bpm [1142b/mi] 62cal 360/437W 2) 0.5mi - 4:49(9:39/mi) 126/130bpm [1215b/mi] 66cal 362/427W 3) 0.5mi - 4:47(9:35/mi) 119/131bpm [1140b/mi] 61cal 334/460W 4) 0.5mi - 4:49(9:38/mi) 121/126bpm [1166b/mi] 63cal 317/346W 5) 0.5mi - 4:48(9:36/mi) 121/127bpm [1162b/mi] 61cal 318/390W 6) 0.5mi - 4:52(9:44/mi) 129/136bpm [1256b/mi] 64cal 368/458W 7) 0.5mi - 4:45(9:30/mi) 118/123bpm [1120b/mi] 55cal 308/353W 8) 0.02mi - 10(9:36/mi) 123/124bpm [1180b/mi] 2cal 353/355W Add a comment	6.8mi, 57:35 Run - Hill Work 1) 0.5mi - 4:42(9:24/mi) 107/120bpm [1005b/mi] 57cal 383/536W 2) 0.5mi - 4:23(8:47/mi) 117/125bpm [1028b/mi] 55cal 355/541W 3) 0.5mi - 4:07(8:14/mi) 130/134bpm [1070b/mi] 59cal 396/545W 4) 0.5mi - 4:19(8:38/mi) 138/148bpm [1192b/mi] 64cal 420/566W 5) 0.5mi - 4:19(8:37/mi) 144/155bpm [1241b/mi] 65cal 411/541W 6) 0.5mi - 4:12(8:25/mi) 139/152bpm [1169b/mi] 61cal 365/547W 7) 0.5mi - 4:14(8:28/mi) 138/146bpm [1167b/mi] 62cal 400/537W 8) 0.5mi - 4:01(8:02/mi) 143/151bpm [1149b/mi] 61cal 397/532W 9) 0.5mi - 4:13(8:26/mi) 143/151bpm [1206b/mi] 64cal 432/557W 10) 0.5mi - 4:09(8:18/mi) 147/157bpm [1221b/mi] 63cal 399/538W 11) 0.5mi - 4:04(8:08/mi) 146/158bpm [1188b/mi] 62cal 397/551W 12) 0.5mi - 4:11(8:22/mi) 147/155bpm [1231b/mi] 64cal 428/561W 13) 0.5mi - 4:00(7:59/mi) 146/154bpm [1166b/mi] 60cal 379/525W 14) 0.3mi - 2:41(8:59/mi) 126/133bpm [1132b/mi] 36cal 358/400W Add a comment	-

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