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ColW

Last on at 7am, 18th May 2025

M55

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Recent Training
17th May	General	1.6mi	34:35
17th May	Resistance	0mi	30:15
17th May	Treadmill	3mi	40:08
17th May	Elliptical	1.9mi	21:42
17th May	General	2.6mi	50:12

12 Month Benchmarks	Run	Bike
Mile	8:53	1:52
5k	29:51	6:37
5mi	49:45	12:17
10k	1:02:18	17:36

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2019	PB	WB
5km	1							20:36 68.18			20:36 6:38/mi	68.18
8.1km	1					49:46 45.22					49:46 9:57/mi	45.22
8.8km	1					50:00 49.29					50:00 9:09/mi	49.29
10km	13			43:22 64.17	42:01 66.24	46:03 61.41	43:02 65.71		51:47 55.50	48:07 61.23	42:01 6:46/mi	66.24
15km	1			1:08:50 61.17							1:08:50 7:23/mi	61.17
17km	1									2:02:21 41.87	2:02:21 11:35/mi	41.87
18km	1									2:09:32 42.00	2:09:32 11:35/mi	42.00
13mi	1							2:06:33 48.70			2:06:33 9:44/mi	48.70
13.1mi	8	1:46:06 56.20		1:42:17 59.25	1:37:39 62.06		1:43:09 59.74		1:45:34 59.36	2:04:30 52.10	1:37:39 7:27/mi	62.06
15.5mi	1							2:49:00 43.58			2:49:00 10:54/mi	43.58
26.2mi	2		4:01:24 51.45	3:45:27 55.56							3:45:27 8:36/mi	55.56

2021		Result	WAVA	Distance
13 Jun	Deva triathlon	2:44:37		1.5km/40km/10km
2020		Result	WAVA	Distance
15 Mar	Tiger Beetle Trail race			10km
2019		Result	WAVA	Distance
28 Oct	Long course weekend half marathon mallorca	2:17:39	47.13	13.1mi
15 Sep	Vale of York Half Marathon SB	2:04:30	52.10	13.1mi
29 Jun	Bala standard triathlon			1.5km/40km/10km
6 Jun	Adidas Paris 10k	54:57	53.61	10km
2 Jun	Chester Triathlon	3:00:38		1.5km/40km/10km
4 May	Kentmere Trail Challenge 18k PB	2:09:32	42.00	18km
13 Apr	Lakeland Trails - Hawkshead 17k Race PB	2:02:21	41.87	17km
5 Jan	Wirral Way 10K SB	48:07	61.23	10km
2018		Result	WAVA	Distance
11 Aug	Trishark Naron Sprint Triathlon			0.75km/24km/5km
31 May	Best Fest Mallorca 10k swim			10km
2016		Result	WAVA	Distance
2 Oct	Ironman Barcelona	11:38:53		2.4mi/112mi/26.2mi
11 Sep	Ironman 70.3 Weymouth	6:24:01		1.2mi/56mi/13.1mi
3 Jul	UK Ultimate Triathlon - half	5:45:02		1.2mi/56mi/13.1mi
12 Jun	Ironman 70.3 Staffordshire	5:40:56		1.2mi/56mi/13.1mi
2 Apr	Tour of Flanders Sportive			127km
20 Feb	Standish Hall Trail race SB	51:47	55.50	10km
14 Feb	Village Bakery Wrexham Half Marathon SB	1:45:34	59.36	13.1mi
2015		Result	WAVA	Distance
25 Oct	City Bikes Ironman 70.3 Miami	5:52:38		1.2mi/56mi/13.1mi
4 Oct	Ironman Barcelona	10:46:03		2.4mi/112mi/26.2mi
5 Sep	Sundowner Triathlon	5:40:41		1.2mi/56mi/13.1mi
16 Aug	UK Ultimate Half Triathlon	5:32:12		1.2mi/56mi/13.1mi
9 Aug	Henley Bridge to Bridge Swim	4:06:09		14km
5 Jul	Cowman - Middle Distance	5:31:35		1.9km/92km/21km
31 May	Outlaw Half	5:32:22		1.2mi/56mi/13.1mi
16 May	Back o' Skiddaw 70km Sportive			70km
4 Apr	Ronde Van Vlaanderen Cyclo			133km
8 Mar	Trafford 10K			10km
28 Feb	Ormskirk parkrun PB	20:36	68.18	5km
8 Feb	Montane Trail 13 Grizedale Forest PB	2:06:33	48.70	13mi
17 Jan	Endurancelife Coastal Trail Series - Anglesey - Half Marathon PB	2:49:00	43.58	15.5mi
2014		Result	WAVA	Distance
5 Oct	Cheshire Cobbled Classic			105km
10 Aug	Liverpool Standard Distance Triathlon	2:29:37		1.5km/40km/10km
20 Jul	Marlow Half Iron	5:38:14		1.9km/86km/20km
6 Jul	Southport Half Marathon SB	1:43:09	59.74	13.1mi
15 Jun	Southport Sprint Triathlon	1:12:16		0.75km/20km/5km
1 Jun	Outlaw Half	5:19:45		1.2mi/56mi/13.1mi
26 May	Sandgrounder 10k	44:14	63.93	10km
13 Apr	Chirk Sprint Triathlon	1:14:35		0.4km/24km/5km
16 Mar	UK Firefighters 2UP duathlon	2:02:24		0km/37.2km/5.6km
9 Mar	Trafford 10k SB	43:02	65.71	10km
9 Feb	Southport Mad Dog 10K	44:45	63.19	10km
19 Jan	Four Villages Half Marathon	1:51:04	55.48	13.1mi
2013		Result	WAVA	Distance
10 Nov	Mo Running Manchester SB	46:03	61.41	10km
11 Aug	Henley Bridge to Bridge 14K Swim	3:53:00		14km
14 Jul	Cowman Middle Distance Triathlon	5:19:20		1.9km/92km/21km
16 Jun	Southport Marine Lake Triathlon	1:14:37		0.75km/20km/5km
2 Jun	Outlaw Half	5:25:11		1.2mi/56mi/13.1mi
21 Apr	Ribby Hall Sprint Triathlon	1:00:37		0.4km/16.8km/5km
6 Apr	NYRR Scotland Run 10K	51:18	54.68	10km
16 Feb	Formby Nightrunner PB	49:46	45.22	8.05km
12 Jan	Rivington Nightrunner PB	50:00	49.29	8.8km
2012		Result	WAVA	Distance
20 Oct	Freat Floridian Triathlon	4:07:49		2km/62km/15km
9 Sep	bala standard distance triathlon	2:23:38		1.5km/39mi/10km
1 Sep	Media City Swim Challenge	3:56:00		10km
22 Jul	Ironman UK	13:41:21		2.4mi/112mi/26.2mi
1 Jul	Chester Triathlon	2:23:07		1.5km/40km/10km
17 Jun	Southport Marine Lake Triathlon	1:16:56		0.75km/20km/5km
10 Jun	Bala Middle Distance Triathlon	5:15:39		2km/78.5km/20km
12 May	Ironman 70.3 Mallorca	6:14:59		1.9km/90km/21km
18 Mar	Liverpool Half Marathon PB	1:37:39	62.06	13.1mi
12 Feb	Southport Mad Dog 10k PB	42:01	66.24	10km
2011		Result	WAVA	Distance
6 Nov	Lancaster Half Marathon SB	1:42:17	59.25	13.1mi
9 Oct	Liverpool Marathon PB	3:45:27	55.56	26.2mi
11 Sep	Bala standard distance triathlon	2:44:40		1.5km/40km/10km
4 Sep	southport Beach Legacy 10K SB	43:22	64.17	10km
7 Aug	Dextro Energy Triathlon London - Olympic	2:32:11		1500m/40km/10km
24 Jul	Couple Challenge Half Iron Triathlon	4:42:30		1.9km/86km/21km
26 Jun	Liverpool Triathlon	2:26:24		1mi/26.2mi/6.2mi
12 Jun	Chester Triathlon	2:36:25		1.5km/40km/10km
29 May	Coniston Open Water Swim			3.8km
2 May	Waterloo 15k PB	1:08:50	61.17	15km
17 Apr	Chirk Sprint Triathlon	1:13:54		0.4km/24km/5km
19 Feb	Standish Hall Trail Race	49:41	55.58	10km
6 Feb	Southport Mad Dog 10K	45:07	61.20	10km
2010		Result	WAVA	Distance
26 Sep	Anglesey Marathon SB	4:01:24	51.45	26.2mi
14 Sep	Lymm Triathlon	2:22:00		1km/35km/9km
12 Sep	Bala Standard Triathlon	2:26:41		1500m/40km/10km
22 Aug	Clitheroe Triathlon	2:00:55		0.4km/30km/8.78km
31 Jul	RNLI Crosby Beach Run	45:52	60.20	10km
25 Jul	Dextro Energy Triathlon London Hyde Park - Olympic Distance	2:23:00		1.5km/40km/10km
11 Jul	Llandudno sea triathlon	1:16:12		0.75km/38km/5km
27 Jun	Liverpool Triathlon	2:30:15		1.5km/40km/10km
13 Jun	Northwich Triathlon	1:11:53		0.4km/20mi/5km
16 May	Merseytri club duathlon final	59:44		0km/10mi/5km
21 Mar	catforth duathlon	1:33:39		0km/20mi/10.2km
2009		Result	WAVA	Distance
11 Oct	Royal Parks Half Marathon SB	1:46:06	56.20	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	104	77	302	127	45	0	0	0	0	0	0	0	654
2025	25	12	0	3	8	0	0	0	0	0	0	0	48
2025	37	27	1	7	4	0	0	0	0	0	0	0	76
2025	0	0	0	68	0	0	0	0	0	0	0	0	68
2024	56	30	16	42	53	52	95	110	39	29	161	159	843
2024	0	14	15	33	49	34	25	10	10	16	9	0	214
2024	211	203	117	23	28	26	28	23	31	34	17	39	780
2024	91	25	69	213	102	42	21	0	122	0	0	0	684
2023	76	51	44	46	67	57	27	26	6	57	51	44	552
2023	0	0	0	0	0.5	2	7	0	0	0	0	0	9.5
2023	0	0	0	0	0	0	0	0	3	0	0	0	3
2023	11	0	5	5	0	0	0	0	0	0	30	20	73
2023	182	45	463	693	564	428	325	430	234	259	369	211	4203
2022	110	48	152	134	79	67	88	85	89	51	82	113	1099
2022	0	0	0	2.7	0.9	0	3.8	0.5	0	0	1	0	9
2022	14	9	48	33	35	14	12	28	23	16	6	6	244
2022	73	73	41	156	489	266	244	380	423	250	480	226	3100
2021	102	59	82	55	66	51	110	73	95	150	131	65	1040
2021	0	0	0	0.8	0	3.2	5.2	2.6	0	0.6	0	0	12.3
2021	16	32	39	37	26	30	41	9	31	34	31	25	351
2021	0	0	0	0	0	0	0	0	0	0	0	0	0
2021	0	186	138	290	288	178	286	65	93	142	31	8	1704
2020	0	0	0	0	0	0	0	0	0	0	0	17	17
2020	0	0	0	0	0	0	3.7	2.5	0	0	0	0.4	6.6
2020	47	5	6	0	0	0	3	0	0	0	0	0	60
2020	0	0	0	0	0	0	0	0	0	15	15	0	30
2020	272	0	319	625	836	759	527	423	463	228	147	240	4839
2019	5.5	1.9	0	2.9	1.1	2.1	0.9	7.3	0	0	0	0	21.8
2019	51	33	25	44	40	37	24	48	45	50	30	46	473
2019	15	11	9	2	12	7	0	0	0	0	0	0	57
2019	174	276	15	191	338	422	463	407	295	430	24	54	3090
2018	0	0	0	0	0	0	0	7	0	0	0	0	7
2018	1.4	0	3.4	4.5	18.9	14.1	4	2.9	0.8	0.8	0	1.8	52.5
2018	0	4	38	28	32	25	16	15	21	47	40	55	320
2018	2	18	1	0	0	0	0	0	0	0	0	0	21
2018	43	131	208	63	337	425	543	353	394	161	129	133	2920
2017	0	0	3	17.2	10.8	3.6	4.9	2	3.7	0	5.5	0	50.6
2017	22	0	0	0	0	0	0	0	0	0	0	0	22
2017	0	0	0	5	2	11	0	0	2	6	30	2	58
2017	233	131	68	161	157	175	487	407	373	347	101	39	2681
2016	0.9	0	1.6	1.6	10.2	3	11.4	4.8	7	2.4	2.5	0	45.4
2016	76	65	88	56	62	50	53	30	38	39	14	4	575
2016	0	0	0	0	0	0	0	0	0	13	1	0	14
2016	295	217	305	341	342	245	245	215	251	144	21	91	2712
2015	3.2	0.5	0	2.1	5.3	6	8.6	21.9	4.9	6.6	2.5	2.5	64.1
2015	102	76	53	54	90	62	48	31	54	52	76	72	770
2015	1	0	0	0	0	0	0	0	0	1	8	4	13
2015	210	185	45	351	298	240	216	394	235	221	12	171	2578
2014	0	0	0	0	0	0	2	0	0	0	0	0	2
2014	7.9	1.7	1.7	4.8	10.8	11.4	9.3	5.6	7.8	1.4	0	0.9	63.5
2014	40	58	59	68	52	77	50	49	49	46	93	90	730
2014	378	297	378	372	222	413	372	423	351	300	270	100	3877
2013	0	0	0	0	0	0	0	3	0	1	0	0	4
2013	14.1	21.9	15.4	12	13.5	26.2	16.7	14.4	7.3	3.1	7.7	5.6	157.9
2013	30	5	7	19	17	31	35	28	16	57	36	27	308
2013	0	7	17	1	0	0	0	0	4	4	5	0	39
2013	149	49	317	356	445	531	443	400	429	379	343	325	4165
2012	8.5	11.1	12.9	12.9	18.9	20	5.6	11.5	12.9	3.7	1.3	2.2	121.5
2012	96	113	72	92	32	50	60	15	22	53	41	43	688
2012	285	324	602	487	556	533	390	217	398	241	284	252	4568
2011	13.2	11	11.2	15.5	7.2	12.7	8.5	9.7	5.3	5.3	2.6	0.9	103.1
2011	61	77	102	50	61	62	69	78	100	56	79	72	867
2011	0	0	0	0	0	0	0	0	0	0	0	3	3
2011	216	50	193	248	259	353	355	257	326	217	462	124	3060
2010	2	1.4	3.6	0.9	4.4	8	6	10.5	1.5	3.3	13.3	6.8	61.6
2010	54	67	90	87	101	65	80	63	92	24	53	69	844
2010	87	140	166	101	194	214	259	144	119	292	177	125	2018

Tue 22nd Apr Apr 22	Wed 23rd Apr Apr 23	Thu 24th Apr Apr 24	Fri 25th Apr Apr 25	Sat 26th Apr Apr 26	Sun 27th Apr Apr 27	Mon 28th Apr Apr 28
17.2mi, 1:24:50 Bike - General	0.8mi, 22:57 Cross - Bowls 1.7mi, 35:49 Walk - General 3.1mi, 31:28 Run - General 4.5mi, 1:29:25 Walk - General	0.6mi, 33:30 Cross - Bowls	1.3mi, 33:04 Cross - Bowls	0.6mi, 17:21 Cross - Bowls 26.9mi, 2:00:06 Bike - General	4.9mi, 1:56:49 Walk - General	0.7mi, 3:09:37 Walk - General
Tue 29th Apr Apr 29	Wed 30th Apr Apr 30	Thu 1st May May 1	Fri 2nd May May 2	Sat 3rd May May 3	Sun 4th May May 4	Mon 5th May May 5
-	1mi, 2:47:00 Walk - General	-	1.3mi, 33:19 Walk - General	-	1.9mi, 27:16 Walk - General 1mi, 2:49:12 Walk - General	3.8mi, 1:21:03 Walk - General 0mi, 2:02:47 Cross - Other
Tue 6th May May 6	Wed 7th May May 7	Thu 8th May May 8	Fri 9th May May 9	Sat 10th May May 10	Sun 11th May May 11	Mon 12th May May 12
5.4mi, 1:56:20 Walk - General 1mi, 24:25 Walk - General	1.5mi, 57:37 Walk - General 1.2mi, 33:17 Walk - General	1.3mi, 27:11 Walk - General 2.8mi, 58:53 Walk - General 0mi, 38:45 Cross - Resistance 2.5mi, 37:17 Walk - General 0mi, 20:01 Cross - Elliptical 0.5mi, 19:32 Walk - General	1.3mi, 30:40 Walk - General	-	0mi, 3:20:15 Cross - Other 1.3mi, 30:04 Walk - General	2.3mi, 50:26 Walk - General 0mi, 40:02 Cross - Resistance 2.4mi, 30:01 Run - Treadmill 1.9mi, 21:12 Cross - Elliptical 2.6mi, 49:06 Walk - General 1.1mi, 31:53 Walk - General
Tue 13th May May 13	Wed 14th May May 14	Thu 15th May May 15	Fri 16th May May 16	Sat 17th May May 17	Sun 18th May May 18	Mon 19th May May 19
-	2.7mi, 57:26 Walk - General 0mi, 1:38:46 Cross - Other 2.6mi, 53:11 Walk - General	1.5mi, 43:10 Walk - General	1.3mi, 38:38 Walk - General 0mi, 37:48 Cross - Resistance 3mi, 40:11 Run - Treadmill 0mi, 20:18 Cross - Elliptical	1.6mi, 34:35 Walk - General 0mi, 30:15 Cross - Resistance 3mi, 40:08 Run - Treadmill 1.9mi, 21:42 Cross - Elliptical 2.6mi, 50:12 Walk - General	-	-

ColW

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