flanker

Last on at 4pm, 1st Jun 2024

M50 West Yorkshire

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Todmorden Harriers & AC | Trail Running Association | Fell Runners Association | LDWA

About Me
Moved to Yorkshire :-D Lover of cake, curry, coffee, tea and real ale. Show More...

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Recent Blogs
Mainly a record of my stupidity for my future, injured self	Dec 2021
Wouldn't normally, but ... Jan 21	Feb 2021
2020	Jan 2021
Lakeland 100 Pt 2	Oct 2019

My parkrun
Centre Vale parkrun

Recent Training
1st Jun	General	3.1mi	26:33
1st Jun	General	1mi	14:35
31st May	General	7.3mi	1:35:29
30th May	General	3mi	31:01
29th May	General	3mi	30:09

12 Month Benchmarks	Run
Mile	6:28
5k	24:14
5mi	40:51
10k	51:42
10mi	1:29:11
Half	2:01:06
20mi	3:37:29
Mara	4:55:36
50k	7:31:06
40mi	11:23:30
75k	13:50:18
50mi	15:08:59
100k	19:35:03
75mi	24:28:46
150k	32:49:39

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Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	4								6:02 66.96													6:02 6:02/mi	66.96
5km	17						21:43 61.86	21:09 64.46		20:36 67.18	20:12 69.03								23:36 62.90	23:28 63.78		20:12 6:30/mi	69.03
5mi	25			36:40 58.66	37:58 56.65	36:22 59.95		38:22 57.26	35:45 61.92		38:04 59.53	36:57 61.33	39:55 57.22			50:00 46.80			38:51 61.75	45:52 53.19		35:45 7:09/mi	61.92
8.8km	1																		47:01 56.40			47:01 8:36/mi	56.40
5.5mi	1																		45:59 58.02			45:59 8:22/mi	58.02
9km	1												1:12:43 35.51									1:12:43 13:00/mi	35.51
9.3km	1																		50:44 55.31			50:44 8:47/mi	55.31
5.8mi	1							43:43 58.91														43:43 7:32/mi	58.91
5.9mi	1			45:32 55.99																		45:32 7:43/mi	55.99
6mi	9	47:10 54.49	52:34 49.10	46:01 56.36	44:49 58.20	44:21 59.20	44:32 59.38															44:21 7:24/mi	59.38
10km	30	51:23 51.85	51:28 51.77	44:37 60.24	46:19 58.36	44:49 60.70	46:24 59.05	45:33 60.62	46:43 59.57	43:26 64.59	41:34 68.03	42:09 67.63	50:20 57.10			1:13:00 40.36			49:00 61.67	50:13 60.18	52:50 57.69	41:34 6:41/mi	68.03
10.4km	1											46:26 64.00										46:26 7:11/mi	64.00
6.5mi	1															1:10:25 43.89						1:10:25 10:50/mi	43.89
10.8km	1				1:02:24 47.00																	1:02:24 9:18/mi	47.00
11km	1																		1:01:47 54.12			1:01:47 9:02/mi	54.12
7mi	4	1:00:38 49.86	55:21 54.84																	58:47 58.85		55:21 7:54/mi	58.85
12km	6		1:04:14 50.31	1:09:00 47.01		1:00:39 54.03	53:59 61.09	56:01 59.28														53:59 7:14/mi	61.09
13km	2		1:38:35 35.82																			1:38:35 12:12/mi	35.82
14km	11		1:39:24 38.41	1:29:19 42.94		1:25:19 45.47	1:27:55 44.44		1:25:34 46.38		1:28:57 45.35			1:35:35 43.25	1:41:11 41.21				2:40:52 26.82	1:42:06 42.63		1:25:19 9:48/mi	46.38
9mi	2		1:56:00 34.11			1:12:54 55.15																1:12:54 8:06/mi	55.15
9.3mi	2																		2:20:44 32.89	2:12:50 35.15		2:12:50 14:17/mi	35.15
15km	35		1:46:24 38.43	1:34:04 43.83	1:36:51 42.79	1:11:09 58.61	1:35:42 43.88	1:40:02 42.30	1:25:25 49.94	1:17:11 55.72	1:26:16 50.26	1:29:58 48.59	1:56:38 37.79	1:38:03 45.33	1:25:36 52.36	1:38:26 45.92	1:31:32 49.81		1:32:03 50.40	1:32:29 50.60		1:11:09 7:38/mi	58.61
16km	2																		1:41:47 48.37		2:14:56 37.13	1:41:47 10:14/mi	48.37
10mi	7				1:17:45 57.41				1:14:48 60.93										1:20:58 61.18	1:27:33 57.08	1:27:52 57.38	1:14:48 7:29/mi	61.18
17km	14						1:47:07 44.71		1:59:05 40.86	1:30:57 53.93	1:48:56 45.40	1:32:29 53.47		1:44:00 48.75	1:41:02 50.18	1:36:41 52.89						1:30:57 8:37/mi	53.93
18km	12							1:53:12 44.91	1:51:19 46.02	1:40:27 51.41		1:38:47 53.14	1:43:24 51.19	2:00:53 44.15	1:50:35 49.09			1:50:16 50.52	1:52:32 49.94	1:53:20 50.02		1:38:47 8:50/mi	53.14
20km	1		2:30:48 36.78																			2:30:48 12:08/mi	36.78
13.1mi	30	1:49:57 53.02	1:51:33 52.44	1:43:38 56.44	1:45:30 55.96	1:38:39 60.20	1:41:37 58.84		1:37:28 62.32	1:36:06 63.20	1:34:49 64.59	1:48:10 57.56	1:39:14 62.75						1:48:45 60.27	1:56:53 57.08		1:34:49 7:14/mi	64.59
13.5mi	2																			2:03:37 55.74		2:03:37 9:09/mi	55.74
14mi	5							2:23:43 44.66	2:24:08 44.87	2:10:21 50.02	2:18:23 47.50											2:10:21 9:19/mi	50.02
14.1mi	2							1:55:46 56.12	1:59:55 54.62													1:55:46 8:14/mi	56.12
24km	1				2:38:50 42.67																	2:38:50 10:39/mi	42.67
15mi	4					2:01:20 56.21					2:07:54 55.31											2:01:20 8:05/mi	56.21
15.7mi	1		2:56:00 40.30																			2:56:00 11:13/mi	40.30
30km	9			2:44:04 51.97	2:54:53 48.95	2:32:20 56.49	2:30:41 57.44	2:32:11 57.27		2:21:56 62.37	2:19:25 64.02	2:19:49 64.37		2:38:03 57.90								2:19:25 7:29/mi	64.37
20mi	20			2:47:19 54.97	2:59:29 51.46	2:54:46 53.12	2:56:56 52.78	2:51:03 54.97	2:41:57 58.50		2:30:28 64.00	2:41:10 60.24		2:57:13 55.71								2:30:28 7:31/mi	64.00
21.1mi	1																			6:19:00 29.06		6:19:00 17:58/mi	29.06
22mi	3													4:56:00 37.25						5:49:49 32.92	6:11:00 31.32	4:56:00 13:27/mi	37.25
23mi	1									6:03:00 30.81												6:03:00 15:47/mi	30.81
23.5mi	1																		5:28:42 37.26			5:28:42 13:59/mi	37.26
24mi	1			4:27:36 41.77																		4:27:36 11:09/mi	41.77
26mi	2							7:55:19 26.16											7:38:00 29.76			7:38:00 17:37/mi	29.76
26.2mi	100		4:29:54 45.44	4:04:09 50.44	3:51:08 53.56	3:46:33 54.96	3:35:26 58.19	3:38:32 57.80	3:41:28 57.50	3:27:46 61.80	3:23:54 63.05	3:15:04 66.93	3:26:51 63.11	3:42:21 59.20	3:39:29 61.01	3:55:33 57.34	5:25:24 41.87	4:22:12 52.41	4:20:47 53.17	4:25:46 52.64	4:56:20 47.64	3:15:04 7:27/mi	66.93
30mi	23				4:51:32 50.08	4:51:44 50.34	5:40:47 43.39	4:31:59 54.78	4:34:12 54.78	4:19:23 58.38	4:32:17 56.08	4:32:47 56.44	5:15:40 49.18	8:47:34 29.43	7:18:32 35.71	8:00:19 32.88						4:19:23 8:39/mi	58.38
50km	1										4:22:36 60.64											4:22:36 8:27/mi	60.64
31.7mi	1															8:29:00 33.21						8:29:00 16:03/mi	33.21
32mi	2																		6:54:33 42.36		7:41:00 38.78	6:54:33 12:57/mi	42.36
55km	1														8:11:00 37.90							8:11:00 14:22/mi	37.90
35mi	2			5:48:38 50.39	6:31:39 45.04																	5:48:38 9:58/mi	50.39
38.4mi	1									6:04:00 56.70												6:04:00 9:29/mi	56.70
40mi	12				9:01:00 38.47	6:38:00 52.56	9:39:00 36.34	11:59:00 29.69	10:42:38 33.49	9:51:47 36.66	11:29:00 31.75	13:11:00 27.66										6:38:00 9:57/mi	52.56
42mi	5		12:35:34 29.10																14:27:38 28.40			12:35:34 17:59/mi	29.10
45mi	8			9:58:00 39.94		12:02:00 33.58	11:18:00 36.01	10:47:39 37.98	9:52:00 41.89	9:15:02 45.05										13:29:43 33.34	14:06:00 32.20	9:15:02 12:20/mi	45.05
46mi	5										9:50:00 43.86	10:38:53 40.84	11:09:29 39.30	11:49:17 37.41	11:28:22 38.88							9:50:00 12:50/mi	43.86
47mi	1											9:25:03 46.98										9:25:03 12:01/mi	46.98
48mi	2												10:20:45 44.20	9:37:59 47.87								9:37:59 12:02/mi	47.87
50mi	7				14:35:04 31.19	9:34:14 47.53		12:28:12 36.94	12:06:16 38.35	11:35:34 40.70												9:34:14 11:29/mi	47.53
50.1mi	1											10:40:00 44.72										10:40:00 12:46/mi	44.72
52.4mi	3			10:33:02 45.68	10:12:00 47.49	9:56:00 49.05																9:56:00 11:22/mi	49.05
53mi	1									11:47:00 42.94												11:47:00 13:20/mi	42.94
56mi	1												21:52:21 25.71									21:52:21 23:26/mi	25.71
62mi	2														26:07:00 24.96				21:53:13 30.84			21:53:13 21:11/mi	30.84
100km	6							20:57:00 29.43	22:30:00 27.63	17:18:00 36.23						18:06:40 36.40			17:58:11 37.66	22:22:11 30.53		17:18:00 16:42/mi	37.66
110km	3											17:51:00 40.69	19:45:38 37.07	21:07:00 34.98								17:51:00 15:40/mi	40.69
85mi	3				25:52:00 35.38	23:44:00 38.79	26:08:00 35.47															23:44:00 16:45/mi	38.79
86mi	1														19:38:00 51.17							19:38:00 13:42/mi	51.17
100mi	1												27:31:30 43.55									27:31:30 16:31/mi	43.55
105mi	5										37:53:31 33.20	32:56:00 38.52				36:19:09 36.13			37:29:50 35.93	39:42:44 34.23		32:56:00 18:49/mi	38.52
113mi	1										32:28:00 42.63											32:28:00 17:14/mi	42.63

Date	Planned Races			Distance
6 Jul	F’Laps			24hr
2024		Result	WAVA	Distance
18 May	ASICS Windermere Marathon SB	4:56:20	47.64	26.2mi
30 Apr	Orchan Rocks Fell Race	37:11	44.56	3.4mi
13 Apr	Lakeland trails - Hawkshead SB	2:14:56	37.13	16km
29 Mar	Caldervale Good Friday 10 miler SB	1:27:52	57.38	10mi
23 Mar	Boulsworth Bog Fell Race	1:27:14	41.45	7.3mi
10 Mar	WYWL XC series Crossgates	57:32	45.90	5.4mi
9 Mar	Haworth Hobble SB	7:41:00	38.78	32mi
2 Mar	Saddleworth Ten Res's	8:00:28	29.12	26.2mi
25 Feb	WYWL XC series Stainland	1:00:13	48.84	6mi
18 Feb	WYWL XC series Pudsey	46:05	52.94	5mi
3 Feb	Pendle Way in a Day 45 SB	14:06:00	32.20	45mi
28 Jan	Meltham 10K SB	52:50	57.69	10km
27 Jan	The Hebden SB	6:11:00	31.32	22mi
21 Jan	WYWL Lakers	55:12	49.65	5.6mi
14 Jan	Soreen Stanbury Splash	1:21:08	40.70	6.7mi
1 Jan	Giants Tooth Fell race	29:53	43.24	2.7mi
2023		Result	WAVA	Distance
17 Dec	WYWL Bramley XC	52:51	46.16	5mi
19 Nov	WYWL XC series Baildon	1:05:19	37.35	5mi
5 Nov	Soyland Moor	2:41:05	42.77	13.5mi
15 Oct	Lakeland Trails Ullswater 14k SB	1:42:06	42.63	14km
14 Oct	Lakeland Trails Helvellyn 15k SB	1:32:29	50.60	15km
8 Oct	Williams BMW Rochdale Half Marathon SB	1:56:53	57.08	13.1mi
23 Sep	Lakeland trails - Cartmel 18k	2:16:42	41.47	18km
2 Sep	Lakeland Trails in Keswick Derwentwater 15K	2:04:46	37.51	15km
30 Aug	Holcombe Two Towers	57:30	33.76	4mi
29 Aug	Littleborough Lions 5k Fun Run SB	23:28	63.78	5km
13 Aug	City of Preston 5 & 10 mile road races - 10 mile race		0.00	10mi
28 Jul	Lakeland 100 SB	39:42:44	34.23	105mi
8 Jul	Lakeland trails 100k - Ambleside SB	22:22:11	30.53	100km
4 Jul	Stoodley Pike Fell Race	32:32	42.81	2.9mi
2 Jul	Gerry MCabe's Legendary Hendon Brook Race PB	2:03:37	55.74	13.5mi
18 Jun	Tour of Tameside: Hyde 7 SB	58:47	58.85	7mi
16 Jun	Tour of Tameside: Hell on The Fell	56:45	51.83	6mi
15 Jun	Tour of Tameside: X-Trail 10km	52:16	58.32	10km
11 Jun	Lakeland Trails Coniston Marathon	5:59:44	38.89	26.2mi
10 Jun	Lakeland Trails - Coniston 15k PB	2:12:50	35.15	9.3mi
21 May	ASICS Windermere Marathon SB	4:25:46	52.64	26.2mi
13 May	Lakeland trail - Staveley 18k SB	1:53:20	50.02	18km
10 May	Wholan Nook Trail Race SB	45:52	53.19	5mi
7 May	Bluebell trail 10 mile	1:53:16	44.51	10mi
28 Apr	Orchan Rocks Fell Race	37:11	44.20	3.4mi
25 Apr	Orchan Rocks Fell Race	37:26	43.90	3.4mi
8 Apr	Wardle Skyline	1:18:27	43.71	7mi
12 Mar	Golden Ball 10 SB	1:27:33	57.08	10mi
11 Mar	Haworth Hobble (Shortened Snowy Route) PB	6:19:00	29.06	21.1mi
4 Feb	Pendle Way in a Day 45 SB	13:29:43	33.34	45mi
29 Jan	Meltham 10K	52:40	57.38	10km
28 Jan	The Hebden SB	5:49:49	32.92	22mi
22 Jan	WYWL Bramley XC	47:40	50.75	5mi
15 Jan	East Lancs Hospice 10k SB	50:13	60.18	10km
8 Jan	WYWL Stadium	57:55	41.77	5mi
2022		Result	WAVA	Distance
18 Dec	WYWL XC series Queensbury	48:52	49.50	5mi
4 Dec	WYWL Dewsbury 4th December	1:02:27	37.17	4.8mi
13 Nov	WYWL XC series Baildon	56:46	42.61	5mi
16 Oct	Ullswater Trail Challenge 14K SB	2:40:52	26.82	14km
15 Oct	Helvellyn Trail Challenge 15K SB	1:32:03	50.40	15km
25 Sep	City of Preston 10k SB	49:00	61.67	10km
24 Sep	Cartmel Trail Challenge 18km SB	1:52:32	49.94	18km
20 Sep	Hurstwood Hills	25:48	57.54	5km
13 Sep	Switchback Valley trail race PB	47:01	56.40	8.8km
6 Sep	Gorple Rocks trail race PB	50:44	55.31	9.3km
4 Sep	Garstang Half Marathon	1:55:07	57.44	13.1mi
3 Sep	Keswick Lakeland Trails 15k	1:44:05	44.57	15km
30 Aug	Littleborough Lions 5k Fun Run SB	23:36	62.90	5km
3 Aug	Hopwood Trot 5.5 Miles PB	45:59	58.02	5.5mi
29 Jul	Lakeland 100 SB	37:29:50	35.93	105mi
23 Jul	Tolkein Trail race PB	1:01:47	54.12	11km
9 Jul	Lakeland Trails 100k Ultra SB	17:58:11	37.66	100km
12 Jun	Lakeland Trails Coniston Marathon	6:19:28	36.54	26.2mi
11 Jun	Lakeland Trails - Coniston 15k SB	2:20:44	32.89	9.3mi
22 May	ASICS Windermere Marathon SB	4:20:47	53.17	26.2mi
30 Apr	The Fellsman PB	21:53:13	30.84	62mi
26 Apr	Orchan Rocks Fell Race	34:05	47.82	3.4mi
24 Apr	Blackpool Half Marathon SB	1:48:45	60.27	13.1mi
15 Apr	Caldervale Good Friday 10 miler SB	1:20:58	61.18	10mi
9 Apr	Hawkshead Lakeland trail challenge PB	1:41:47	48.37	16km
3 Apr	The Trotters 5 SB	38:51	61.75	5mi
26 Mar	The Leighton Hall & AONB 10k Trail Race	56:57	52.61	10km
12 Mar	Haworth Hobble PB	6:54:33	42.36	32mi
5 Mar	Cragrunner Saddleworth 10 Reservoirs PB	7:38:00	29.76	26mi
27 Feb	WYWL XC series Stainland	57:38	47.61	5.7mi
5 Feb	Pendle Way in a Day 42 Miles SB	14:27:38	28.40	42mi
30 Jan	That's Lyth PB	5:28:42	37.26	23.5mi
23 Jan	WYWL Lakers	50:52	52.98	5.6mi
16 Jan	Soreen Stanbury Splash	1:19:26	40.86	6.7mi
9 Jan	WYWL XC series Pudsey	44:55	53.41	5mi
2021		Result	WAVA	Distance
19 Dec	WYWL XC series Queensbury		0.00	5mi
5 Dec	WYWL Dewsbury 4th December		0.00	5.2mi
21 Nov	WYWL Northowram Pumas		0.00	5.5mi
7 Nov	Ullswater Trail Challenge 14K		0.00	14km
6 Nov	Helvellyn Trail Challenge 15K		0.00	15km
21 Sep	The Andy O'Sullivan 5k Cowm Reservoir Race		0.00	5km
18 Sep	Cartmel Trail Challenge 18K		0.00	18km
4 Sep	Derwentwater Trail Challenge 15K		0.00	15km
31 Aug	Gorple Rocks trail race		0.00	9.3km
22 Aug	Piethorne 10k		0.00	10km
7 Aug	Hawkshead Trail Challenge 16K		0.00	16km
10 Jul	Ultimate Trails 23k		0.00	23km
6 Jun	Coniston Marathon	5:20:51	42.83	26.2mi
23 May	ASICS Windermere Marathon SB	4:22:12	52.41	26.2mi
8 May	Staveley Lakeland Trails Challenge 18K SB	1:50:16	50.52	18km
2020		Result	WAVA	Distance
4 Oct	Coniston Marathon Challenge SB	5:25:24	41.87	26.2mi
3 Oct	Coniston Trail Challenge 15km		0.00	15km
5 Sep	Lakeland Trails - Derwentwater 15k SB	1:31:32	49.81	15km
14 Mar	Haworth Hobble		0.00	32mi
8 Mar	Red-Hot Toddy 10K Road Race		0.00	10km
23 Feb	WYWL XC series Stainland		0.00	5.7mi
1 Feb	Pendle Way in a Day 42 Miles		0.00	42mi
19 Jan	WYWL XC series Queensbury		0.00	4.5mi
18 Jan	The Hebden		0.00	22mi
5 Jan	WYWL XC series race 3 Pudsey		0.00	5.35mi
2019		Result	WAVA	Distance
2 Nov	Shepherds Skyline Fell Race SB	1:13:00	40.36	10km
27 Oct	Lakeland Trails in Ullswater - Trail Challenge		0.00	14km
26 Oct	Lakeland Trails in Helvellyn - Trail Challenge		0.00	15km
6 Oct	MBNA Chester Marathon	4:09:58	54.03	26.2mi
5 Oct	Lakeland Trails Coniston 15k	2:15:50	33.28	15km
7 Sep	Lakeland Trails - Derwentwater 15k SB	1:38:26	45.92	15km
6 Aug	Crow Hill Reverse Fell Race		0.00	5mi
26 Jul	Lakeland 100 SB	36:19:09	36.13	105mi
29 Jun	Ultimate Trails 100km SB	18:06:40	36.40	100km
26 Jun	Cragg Vale fell race		0.00	4mi
2 Jun	Coniston Marathon Challenge (7am)	4:52:38	46.15	26.2mi
30 May	Hebden Bridge Fell Race PB	1:10:25	43.89	6.5mi
19 May	ASICS Windermere Marathon	4:40:29	48.15	26.2mi
18 May	White Peak Marathon	3:57:36	56.85	26.2mi
4 May	Staveley Lakeland trails	1:46:13	48.55	17km
28 Apr	London Marathon SB	3:55:33	57.34	26.2mi
13 Apr	Hawkshead Trail Challenge 17k SB	1:36:41	52.89	17km
16 Mar	Cartmel Trail Race - Lakeland Trails Series - 10K	1:19:00	36.98	10km
9 Mar	Haworth hobble PB	8:29:00	33.21	31.7mi
10 Feb	Pendle Way in a Day SB	8:00:19	32.88	30mi
6 Jan	Hit The Trail SB	50:00	46.80	5mi
2018		Result	WAVA	Distance
30 Dec	Adlington Winter Warmer		0.00	10km
17 Nov	Brecon Beacons Ultra Marathon SB	11:28:22	38.88	46mi
27 Oct	Snowdonia Marathon	4:09:56	53.58	26.2mi
14 Oct	Lakeland Trails - Ullswater 14k SB	1:41:11	41.21	14km
13 Oct	Lakeland trails Helvellyn	1:39:32	45.03	15km
7 Oct	MBNA Chester Marathon SB	3:39:29	61.01	26.2mi
22 Sep	Lakeland Trails Coniston 15k SB	1:25:36	52.36	15km
1 Sep	Lakeland Trails - Derwentwater 15k	1:50:00	40.75	15km
25 Aug	Ridgeway Challenge PB	19:38:00	51.17	86mi
27 Jul	Lakeland 100		0.00	105mi
8 Jul	Ultimate Trails 55km PB	8:11:00	37.90	55km
9 Jun	Lyme Park Ultra	34 / 0	0.00	7hr
3 Jun	Coniston Marathon	5:50:35	38.19	26.2mi
2 Jun	Bolton hill Marathon	4:29:20	49.72	26.2mi
20 May	ASICS Windermere Marathon	3:46:18	59.17	26.2mi
5 May	Lakeland Trails - Staveley 17k SB	1:50:35	49.09	18km
28 Apr	The Fellsman SB	26:07:00	24.96	62mi
22 Apr	IMS notharaM	4:49:00	45.94	26.2mi
14 Apr	Lakeland Trails - Hawkshead 17k SB	1:41:02	50.18	17km
17 Mar	Lakeland Trails - Cartmel	1:51:29	48.28	18km
1 Jan	Hardmoors 30 SB	7:18:32	35.71	30mi
2017		Result	WAVA	Distance
18 Nov	Brecon Beacons Ultra Marathon SB	11:49:17	37.41	46mi
28 Oct	Snowdonia Marathon	4:19:04	51.25	26.2mi
15 Oct	Lakeland Trails - Ullswater 14k SB	1:35:35	43.25	14km
14 Oct	Lakeland Trails - Helvellyn 15k SB	1:38:03	45.33	15km
8 Oct	MBNA Chester Marathon	4:06:44	53.81	26.2mi
2 Sep	Keswick 15km	1:50:17	40.30	15km
30 Jul	Lakeland100 (Drop at Dalemain)		0.00	59mi
9 Jul	Hever Castle marathon	4:39:28	47.51	26.2mi
1 Jul	Ultimate Trails 110k SB	21:07:00	34.98	110km
10 Jun	Bolton Hill Marathon	4:31:53	48.83	26.2mi
4 Jun	Lakeland Trails Coniston Marathon	6:10:00	35.88	26.2mi
28 May	Todmorden Boundary Run PB	4:56:00	37.25	22mi
21 May	Asics Windermere Marathon	3:56:49	56.06	26.2mi
6 May	Lakeland Trails Staveley 17k SB	1:44:00	48.75	17km
23 Apr	London Marathon	3:51:52	56.77	26.2mi
2 Apr	Greater Manchester Marathon SB	3:42:21	59.20	26.2mi
18 Mar	Lakeland Trails Cartmel Trail Challenge SB	2:00:53	44.15	18km
5 Mar	Irwell Valley 20 miles	3:07:50	52.56	20mi
4 Mar	Rhayader Round the Lakes SB	2:57:13	55.71	20mi
12 Feb	Stamford 30k SB	2:38:03	57.90	30km
28 Jan	Peddars Way Ultra PB	9:37:59	47.87	48mi
1 Jan	Hardmoors 30 SB	8:47:34	29.43	30mi
2016		Result	WAVA	Distance
27 Dec	Adlington Winter Warmer SB	50:20	57.10	10km
19 Nov	Brecon Beacons Ultra Marathon SB	11:09:29	39.30	46mi
6 Nov	Ullswater Trail Race EMERGENCY ROUTE PB	1:12:43	35.51	9km
5 Nov	Lakeland Trails - Helvellyn 15km	1:27:06	50.61	15km
29 Oct	Snowdonia Marathon	4:07:40	53.15	26.2mi
1 Oct	Coniston Lakeland Trail 15k SB	1:56:38	37.79	15km
24 Sep	The JW Ultra SB	5:15:40	49.18	30mi
3 Sep	Bullock Smithy PB	21:52:21	25.71	56mi
6 Aug	North Downs Way 100 PB	27:31:30	43.55	100mi
2 Jul	Ultimate Trails 110km SB	19:45:38	37.07	110km
5 Jun	Lakeland Trails Coniston Marathon	6:03:56	36.17	26.2mi
22 May	Brathay Windermere Marathon	3:41:11	59.52	26.2mi
7 May	Lakeland Trail - Staveley		0.00	17km
30 Apr	Highland Fling		0.00	53mi
24 Apr	London Marathon SB	3:26:51	63.11	26.2mi
16 Apr	Hawkshead Trail Challenge		0.00	17km
10 Apr	Greater Manchester Marathon	4:39:11	46.76	26.2mi
27 Mar	Perth Self Transcendence Ultra 50km		0.00	50km
20 Mar	Trimpell 20		0.00	20mi
19 Mar	Lakeland Trails Cartmel Trail Challenge SB	1:43:24	51.19	18km
6 Mar	Cambridge Boundary Run Marathon	4:37:44	47.01	26.2mi
5 Mar	Rhayader Round the Lakes		0.00	20mi
28 Feb	Stockport Trail Half Marathon SB	1:39:14	62.75	13.1mi
14 Feb	Stamford 30k		0.00	30km
30 Jan	Peddars Way Ultra SB	10:20:45	44.20	48mi
17 Jan	Benfleet 15	2:05:07	57.49	15mi
3 Jan	Hit The Trail SB	39:55	57.22	5mi
1 Jan	Hardmoors 30	7:27:17	34.42	30mi
2015		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k SB	42:09	67.63	10km
27 Dec	Adlington Winter Warmer PB	46:26	64.00	10.4km
15 Nov	St Neots Riverside Half Marathon SB	1:48:10	57.56	13.1mi
14 Nov	Likeys Beacons Ultra SB	10:38:53	40.84	46mi
8 Nov	Ullswater Trail Race EMERGENCY ROUTE		0.00	9km
7 Nov	Helvellyn 15K Trail race		0.00	15km
24 Oct	Snowdonia Marathon	3:40:49	59.12	26.2mi
3 Oct	Coniston Lakeland Trail 15k		0.00	15km
12 Sep	The JW Ultra SB	4:32:47	56.44	30mi
5 Sep	Lakeland Trails Keswick 15k Challenge SB	1:29:58	48.59	15km
24 Jul	Lakeland 100 PB	32:56:00	38.52	105mi
27 Jun	Ultimate Trails 110km PB	17:51:00	40.69	110km
20 Jun	Trail Marathon Wales	4:36:19	47.25	26.2mi
7 Jun	Lakeland Trails Coniston Marathon	6:09:00	35.38	26.2mi
6 Jun	Bolton Hill Marathon	4:25:19	49.21	26.2mi
23 May	Red Rose 100		0.00	100mi
17 May	Brathay Windermere Marathon	3:24:43	63.77	26.2mi
9 May	Lakeland Trail - Staveley	1:47:00	46.60	17km
26 Apr	London Marathon PB	3:15:04	66.93	26.2mi
18 Apr	Hawkshead Trail Challenge SB	1:32:29	53.47	17km
3 Apr	The Bletchley Enigma Marathon	3:50:32	56.16	26.2mi
29 Mar	L100 Official Recce - Buttermere to Dalemain		0.00	30mi
22 Mar	Oldham Way Ultra SB	13:11:00	27.66	40mi
21 Mar	Lakeland Trails Cartmel Trail Challenge PB	1:38:47	53.14	18km
8 Mar	Gloucester 20	2:41:55	59.97	20mi
7 Mar	Rhayader Round the Lakes SB	2:41:10	60.24	20mi
21 Feb	Winter Poppyline 50 PB	10:40:00	44.72	50.1mi
15 Feb	Stamford 30k SB	2:19:49	64.37	30km
31 Jan	Peddars Way Ultra PB	9:25:03	46.98	47mi
4 Jan	Hit The Trail SB	36:57	61.33	5mi
1 Jan	Hardmoors 30	6:58:00	36.53	30mi
2014		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k PB	41:34	68.03	10km
28 Dec	Adlington Winter Warmer	47:28	59.57	10km
16 Nov	St Neots Riverside Half Marathon	1:42:10	60.44	13.1mi
15 Nov	Beacons Ultra PB	9:50:00	43.86	46mi
2 Nov	Lakeland Trails Ullswater Trail Race SB	1:28:57	45.35	14km
1 Nov	Lakeland Trails Helvellyn SB	1:26:16	50.26	15km
25 Oct	Snowdonia Marathon	3:47:03	57.02	26.2mi
11 Oct	Workington parkrun	20:48	67.03	5km
5 Oct	MBNA Chester Marathon	3:27:20	62.44	26.2mi
4 Oct	Lakeland Trails Coniston Trail Race (15km)	1:39:06	43.75	15km
20 Sep	RNR Stage 2		0.00	14.09mi
13 Sep	The JW Ultra SB	4:32:17	56.08	30mi
7 Sep	South Cheshire 20	2:49:51	57.16	20mi
6 Sep	Lakeland Trails Keswick Trail Race (15km)	1:41:54	42.55	15km
25 Jul	Lakeland 100 SB	37:53:31	33.20	105mi
20 Jul	St Ives 10k	47:40	59.32	10km
6 Jul	Lakeland Trails Coniston Marathon	4:29:57	47.96	26.2mi
29 Jun	Coombe Abbey Running Festival Marathon	3:48:00	56.78	26.2mi
27 Jun	Wibbly Wobbly log Jog SB	38:04	59.53	5mi
21 Jun	Trail Marathon Wales	4:27:08	48.47	26.2mi
14 Jun	Three Rings of Shap (Rings 1 & 3 only) SB	11:29:00	31.75	40mi
31 May	Staveley Trail Race SB	1:48:56	45.40	17km
23 May	Hardmoors 110/160 PB	32:28:00	42.63	113mi
18 May	Brathay Windermere Marathon	3:25:21	63.05	26.2mi
8 May	Kevin Henry 5k League - Cambridge Tri Club, Impington PB	20:12	69.03	5km
5 May	Impington 5k	21:05	66.13	5km
3 May	National 50k (inc England Championships) PB	4:22:36	60.64	50km
20 Apr	Northampton Running Festival Marathon	3:33:49	60.05	26.2mi
18 Apr	The Bletchley Enigma Marathon	3:24:33	62.77	26.2mi
13 Apr	London Marathon SB	3:23:54	62.97	26.2mi
5 Apr	Leamington parkrun	21:00	65.90	5km
23 Mar	Oakley 20 PB	2:30:28	64.00	20mi
9 Mar	Bolton Hill Marathon day 2	4:14:06	50.53	26.2mi
8 Mar	Bolton Hill Marathon day 1	3:57:49	53.99	26.2mi
2 Mar	Swavesey Half Marathon PB	1:34:49	64.59	13.1mi
16 Feb	Stamford 30k PB	2:19:25	64.02	30km
2 Feb	Charnwood Hills Race SB	2:18:23	47.50	14mi
19 Jan	Benfleet 15 SB	2:07:54	55.31	15mi
12 Jan	Cold Christmas to Good Easter Marathon	4:57:29	43.16	26.2mi
1 Jan	Hardmoors 30	6:57:00	36.32	30mi
2013		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k SB	43:26	64.59	10km
29 Dec	Adlington Winter Warmer	45:32	61.61	10km
7 Dec	MCN Welsh 1 Day Ultra Series Round 4 - Ultra Brecon 40 - Winter SB	9:51:47	36.66	40mi
24 Nov	Hereward Ultra PB	6:04:00	56.70	38.4mi
17 Nov	St Neots Riverside Half Marathon	1:43:03	59.43	13.1mi
16 Nov	Beacons Ultra PB	9:15:02	45.05	45mi
12 Oct	MCN Welsh 1 Day Ultra Series Round 3 - The Wye One Way 50 SB	11:35:34	40.70	50mi
6 Oct	MBNA Chester Marathon	3:38:11	58.85	26.2mi
5 Oct	Coniston 15km	1:24:08	51.11	15km
21 Sep	The JW Ultra PB	4:19:23	58.38	30mi
7 Sep	Derwentwater 15k SB	1:17:11	55.72	15km
26 Jul	Lakeland 100		0.00	105mi
7 Jul	Lakeland Trails Coniston Marathon	5:54:00	36.27	26.2mi
15 Jun	3 rings of Shap PB	17:18:00	36.23	100km
2 Jun	YOMP PB	6:03:00	30.81	23mi
1 Jun	Worsley Woods parkrun SB	20:36	67.17	5km
1 Jun	Lakeland Trails in Staveley (17km Challenge)	1:45:00	46.72	17km
19 May	Brathay Windermere Marathon SB	3:27:46	61.80	26.2mi
11 May	MCN Welsh 1 Day Ultra Series Round 2 - Ultra Brecon 40 - Summer	11:24:57	31.68	40mi
27 Apr	Hawkshead Trail Challenge PB	1:30:57	53.93	17km
21 Apr	London Marathon	3:31:37	60.18	26.2mi
31 Mar	The Northampton Running Festival Marathon	3:38:13	58.36	26.2mi
29 Mar	Enigma Good Friday Marathon	3:47:04	56.09	26.2mi
16 Mar	Worsley Woods parkrun	20:59	65.45	5km
16 Mar	Lakeland Trails in Cartmel (18km Race) SB	1:40:27	51.41	18km
3 Mar	Swavesey Half Marathon SB	1:36:06	63.20	13.1mi
2 Mar	Cambridge parkrun	20:41	66.40	5km
23 Feb	Winter Poppyline 50 PB	11:47:00	42.94	53mi
17 Feb	Stamford 30k SB	2:21:56	62.37	30km
16 Feb	Burgess parkrun #20	20:59	65.45	5km
3 Feb	Charnwood Hills Race PB	2:10:21	50.02	14mi
2 Feb	Cambridge parkrun	20:55	65.66	5km
27 Jan	Freethorpe 10 (Being Rescheduled)		0.00	10mi
20 Jan	Not the Roman IX		0.00	12km
1 Jan	Hardmoors 30	7:39:00	32.72	30mi
2012		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k		0.00	10km
30 Dec	Adlington Winter Warmer SB	46:43	59.57	10km
9 Dec	Bedford Harriers Half Marathon SB	1:37:28	62.32	13.1mi
1 Dec	THE ULTRA BRECON 40 Winter Edition	10:54:43	32.87	40mi
17 Nov	Beacons Ultra SB	9:52:00	41.89	45mi
4 Nov	Ullswater Trail (Steamy Surprise) SB	1:25:34	46.38	14km
3 Nov	Helvellyn Trail Challenge SB	1:25:25	49.94	15km
28 Oct	Preston Guild Marathon SB	3:41:28	57.50	26.2mi
27 Oct	Beachy Head Marathon	4:29:21	47.28	26.2mi
6 Oct	Coniston Trail Race	1:30:43	30.68	10km
29 Sep	Hardmoors 60	15:11:00	39.16	60mi
22 Sep	The JW Ultra SB	4:34:12	54.78	30mi
15 Sep	Round Norfolk Relay - Stage 2 SB	1:59:55	54.62	14.06mi
1 Sep	Derwentwater Trail Race	1:26:08	49.53	15km
27 Jul	Lakeland 100		0.00	104mi
1 Jul	Lakeland Trails Coniston Marathon	4:57:05	42.87	26.2mi
23 Jun	Three Rings of Shap SB	22:30:00	27.63	100km
5 Jun	Busway Purgatory Jubilee Mile Time Trial PB	6:02	66.96	1mi
26 May	Kentmere Trails Race - Lakeland Trails Series SB	1:59:05	40.86	17km
20 May	Brathay Windermere Marathon	4:24:07	48.22	26.2mi
12 May	Welsh 1 Day Ultra Series Round 4 - Brecon 40 SB	10:42:38	33.49	40mi
7 May	Busway Purgatory Mile Time Trial	6:17	64.29	1mi
28 Apr	Hawkshead Trail Race - Lakeland Trails Series	2:17:00	35.51	17km
22 Apr	London Marathon	4:08:35	50.82	26.2mi
8 Apr	The Northampton Running Festival Marathon	4:08:19	50.87	26.2mi
7 Apr	Busway Purgatory Mile Time Trial - inaugural run.	6:28	62.02	1mi
7 Apr	Bedford Clanger	5:18:00	43.10	28mi
6 Apr	Bletchley Enigma Good Friday Marathon	3:59:19	52.78	26.2mi
1 Apr	Oakley 20 SB	2:41:57	58.50	20mi
25 Mar	Loughborough Half Marathon	1:39:02	60.83	13.1mi
17 Mar	Cartmel Trail Race - Lakeland Trails Series SB	1:51:19	46.02	18km
11 Mar	The Friends of Mick'n'Phil Half Marathon	2:06:36	47.59	13.1mi
10 Mar	Welsh 1 Day Ultra Series Round 3 - Wye 1 Way 50 SB	12:06:16	38.35	50mi
3 Mar	Winter Congregation-An East Angular Fetch Mile	6:30	61.70	1mi
25 Feb	Winter Poppyline 50	12:18:00	40.49	52.7mi
5 Feb	Charnwood Hills Race SB	2:24:08	44.87	14mi
29 Jan	Reedham Ten - RCGP 1 PB	1:14:48	60.93	10mi
15 Jan	Winter Tanners	6:33:00	37.91	30mi
2 Jan	Coventry Godiva Harriers New Year 5 PB	35:45	61.92	5mi
2011		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k SB	45:33	60.62	10km
27 Dec	Hot Toddy PB	43:43	58.91	5.8mi
3 Dec	The Ultra Brecon 40 - Winter	12:07:00	29.36	40mi
19 Nov	The Beacons Ultra SB	10:47:39	37.98	45mi
6 Nov	Ullswater Trail (Steamy Surprise)	1:32:39	39.31	13km
5 Nov	Helvellyn Trail Race	1:25:35	49.45	15km
22 Oct	Beachy Head Marathon	5:16:27	39.92	26.2mi
16 Oct	Abingdon Marathon SB	3:38:32	57.80	26.2mi
9 Oct	Eden Project Marathon	4:04:31	51.66	26.2mi
8 Oct	Cambridge parkrun SB	21:09	64.46	5km
1 Oct	Coniston Trail Race	1:25:21	49.58	15km
24 Sep	The JW Ultra SB	4:31:59	54.78	30mi
17 Sep	Round Norfolk Relay - stage 2 PB	1:55:46	56.12	14.06mi
3 Sep	Derwentwater Trail Race	1:22:55	47.48	14km
27 Aug	Gorleston Cliffs parkrun	21:55	62.20	5km
29 Jul	Lakeland 100		0.00	100mi
3 Jul	Lakeland Trails Coniston Marathon	5:36:27	37.55	26.2mi
25 Jun	Malvern Midsummer Marathon	8:25:00	25.01	26.2mi
18 Jun	Three Rings of Shap SB	20:57:00	29.43	100km
11 Jun	Leamington Spa parkrun	24:31	55.61	5km
4 Jun	Staveley (Kentmere) Trail Race	1:55:10	41.91	17km
22 May	Brathay Windermere Marathon	4:09:45	50.58	26.2mi
21 May	Might Contain Nuts Brecon 40 SB	11:59:00	29.69	40mi
7 May	Hawkshead Trail Race SB	1:40:02	42.30	15km
17 Apr	London Marathon	4:01:49	51.84	26.2mi
2 Apr	Cartmel Trail Race SB	1:53:12	44.91	18km
27 Mar	Oakley 20 SB	2:51:03	54.97	20mi
13 Mar	The Bedford Clanger SB	7:55:19	26.16	26mi
12 Mar	Wye Valley 50 (Might Contain Nuts) SB	12:28:12	36.94	50mi
27 Feb	Cambridge Boundary Run Marathon	5:01:28	41.59	26.2mi
26 Feb	Winter Poppyline 50	12:29:29	36.88	50mi
13 Feb	Stamford 30K SB	2:32:11	57.27	30km
6 Feb	Charnwood Hills Race SB	2:23:43	44.66	14mi
16 Jan	Not the Roman IX SB	56:01	59.28	12km
9 Jan	Winter Tanners	7:18:00	33.76	30mi
2 Jan	Coventry Godiva Harriers New Year 5 SB	38:22	57.26	5mi
2010		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k SB	46:24	59.05	10km
12 Dec	Bedford Harriers Half Marathon SB	1:41:37	58.84	13.1mi
20 Nov	Beacons Ultra SB	11:18:00	36.01	45mi
23 Oct	Black Mountains Ultra	8:23:55	29.34	30mi
17 Oct	Abingdon Marathon	4:47:00	43.68	26.2mi
2 Oct	Coniston Trail Race SB	1:35:42	43.88	15km
25 Sep	The JW Ultra SB	5:40:47	43.39	30mi
12 Sep	Dunstable Downs Marathon Challenge	5:59:44	34.85	26.2mi
5 Sep	Derwentwater Trail Race SB	1:27:55	44.44	14km
28 Aug	Ridgeway Challenge SB	26:08:00	35.47	85mi
22 Aug	Taylors lakeland Trails Essex -Bocking		0.00	11.7mi
23 Jul	Lakeland 100		0.00	100mi
4 Jul	Tanners Ultra 30	7:01:55	35.04	30mi
3 Jul	Stratford Summer 6 SB	44:32	59.38	6mi
19 Jun	Across Wales Walk/Run	11:48:18	31.73	42mi
5 Jun	Staveley Puma Lakeland Trail SB	1:47:07	44.71	17km
22 May	White Peak Marathon	4:20:00	48.22	26.2mi
16 May	Brathay Windermere Marathon SB	3:35:26	58.19	26.2mi
25 Apr	London Marathon	3:48:58	54.75	26.2mi
24 Apr	Hawkshead 15 K Challenge	1:43:01	40.48	15km
18 Apr	A Coventry Way Challenge 40 SB	9:39:00	36.34	40mi
17 Apr	Coventry parkrun SB	21:43	61.86	5km
28 Mar	Oakley 20 SB	2:56:56	52.78	20mi
20 Mar	Rhayader Round The Lakes	3:02:00	51.31	20mi
14 Mar	Bedford Clanger	5:17:00	40.76	27mi
14 Feb	Stamford 30K SB	2:30:41	57.45	30km
13 Feb	Coventry parkrun	22:35	59.48	5km
7 Feb	Charnwood Hills Race	2:19:13	45.79	14mi
17 Jan	Not the Roman IX PB	53:59	61.09	12km
10 Jan	Winter Challenge Snow Slog	5:22:39	38.59	26.2mi
3 Jan	Stansted Stagger	4:47:00	43.39	26.2mi
2009		Result	WAVA	Distance
20 Dec	Fetch Stansted Snow Slog	5:41:00	36.52	26.2mi
13 Dec	Bedford Harriers Half Marathon	1:44:45	56.70	13.1mi
5 Dec	Beacons Ultra SB	12:02:00	33.58	45mi
21 Nov	Shakespeare Raceway Autumn 10k SB	44:49	60.70	10km
15 Nov	St Neots Riverside Half Marathon SB	1:38:39	60.20	13.1mi
8 Nov	Rugby 10 PB	1:11:09	58.61	15km
1 Nov	Fetch underground Dirty Double -ULSWATER.NOT AN ORGANISED RACE .		0.00	10mi
31 Oct	Fetch underground Dirty Double - HELVELLYN - NOT AN ORGANISED RACE.		0.00	10mi
25 Oct	Holmfirth 15	2:05:55	54.48	15mi
18 Oct	Abingdon Marathon	3:46:47	54.91	26.2mi
3 Oct	Coniston Trail Race	1:39:32	41.90	15km
26 Sep	The JW Ultra SB	4:51:44	50.34	30mi
19 Sep	Round Norfolk Relay - Stage 11	2:44:59	55.38	19.6mi
6 Sep	Derwentwater Trail Race PB	1:25:19	45.47	14km
29 Aug	Ridgeway Challenge PB	23:44:00	38.79	85mi
1 Aug	Lakeland 50	18:24:31	24.86	50mi
26 Jul	Downland Challenge	6:08:52	39.81	30mi
19 Jul	Kent 50 Mile Challenge PB	9:56:00	49.05	52.4mi
4 Jul	Stratford Summer 6 PB	44:21	59.20	6mi
20 Jun	Across Wales Walk/Run	10:03:00	37.02	42mi
16 Jun	The Harborough 5 SB	36:22	59.95	5mi
14 Jun	ASICS Arden 9 Mile Road Race PB	1:12:54	55.15	9mi
9 Jun	Banbury 5 EMGP Series	36:45	59.32	5mi
6 Jun	Garburn Trail Race & Challenge Wet Weather Course	1:55:20	41.24	17km
27 May	The Corby 5	38:04	57.27	5mi
17 May	Brathay Windermere Marathon	3:56:53	52.57	26.2mi
16 May	White Peak Marathon	4:00:10	51.85	26.2mi
10 May	Hinckley/Bosworth Half	1:42:24	58.00	13.1mi
5 May	Silverstone 10k EMGP Series	46:58	57.92	10km
3 May	Uttoxeter Half Marathon	1:47:34	55.21	13.1mi
26 Apr	London Marathon SB	3:46:33	54.96	26.2mi
18 Apr	Hawkshead Trail Race	1:42:51	40.30	15km
5 Apr	Oakley 20	2:58:24	52.04	20mi
22 Mar	Ashby 20 SB	2:54:46	53.12	20mi
21 Mar	Rhayader Round the Lakes	2:56:31	52.59	20mi
15 Mar	Forest of Dean Spring Half	1:46:42	55.33	13.1mi
8 Mar	Banbury 15 PB	2:01:20	56.21	15mi
1 Mar	Wye Ultra	5:35:41	43.49	30mi
15 Feb	Stamford 30K SB	2:32:20	56.49	30km
1 Feb	Tring2Town	7:08:00	48.87	40mi
31 Jan	Town2Tring PB	6:38:00	52.56	40mi
18 Jan	Not the Roman IX SB	1:00:39	54.03	12km
17 Jan	Thames Path Ultra PB	9:34:14	47.53	50mi
1 Jan	Coventry Godiva Harriers New Year 5	36:38	59.08	5mi
2008		Result	WAVA	Distance
13 Dec	Rowbotham Round Rotherham 50 SB	14:35:04	31.19	50mi
16 Nov	St Neots Riverside Half Marathon SB	1:45:30	55.96	13.1mi
9 Nov	Rugby 10 SB	1:17:45	57.41	10mi
2 Nov	Ullswater Trail Race (Steamy Surprise)		0.00	12km
1 Nov	Helvellyn Trail SB	1:36:51	42.79	15km
19 Oct	Abingdon Marathon SB	3:51:08	53.56	26.2mi
4 Oct	Coniston Trail Race PB	1:02:24	47.00	10.8km
27 Sep	The JW Ultra SB	4:51:32	50.08	30mi
14 Sep	Nuneaton 10 mile	1:20:13	55.65	10mi
6 Sep	Derwentwater Trail Race		0.00	14km
23 Aug	Ridgeway Challenge SB	25:52:00	35.38	85mi
10 Aug	Kent 50 Mile Challenge SB	10:12:00	47.49	52.4mi
27 Jul	Downland Challenge	6:44:55	36.05	30mi
20 Jul	Fairlands Valley Challenge Marathon	5:30:00	37.51	26.2mi
5 Jul	Stratford summer 6 SB	44:49	58.20	6mi
21 Jun	Across Wales Walk/Run	11:37:20	31.82	42mi
8 Jun	Two Castles Run	47:31	56.88	10km
31 May	Garburn Trail Race PB	2:38:50	42.67	24km
18 May	Brathay Windermere Marathon	4:18:10	47.95	26.2mi
17 May	White Peak Marathon	3:55:57	52.46	26.2mi
6 May	Silverstone 10k EMGP Series SB	46:19	58.36	10km
27 Apr	Shakespeare Marathon	4:21:02	47.42	26.2mi
19 Apr	Hawkshead Trail Race	1:46:02	38.88	15km
30 Mar	Draycote 5 SB	37:58	56.65	5mi
16 Mar	Oakley 20	3:09:21	48.78	20mi
15 Mar	Rhayader Round the Lakes	3:02:27	50.62	20mi
9 Mar	Ashby 20 SB	2:59:29	51.46	20mi
2 Mar	Reading Half Marathon	1:47:21	54.72	13.1mi
24 Feb	Huddersfield Road Runners 10k	54:33	49.27	10km
17 Feb	Draycote Water 35 SB	6:31:39	45.04	35mi
10 Feb	Stamford 30k SB	2:54:53	48.95	30km
2 Feb	Ultra 45 Northamton to Tring SB	9:01:00	38.47	40mi
13 Jan	Cold Christmas to Good Easter Marathon	5:44:00	35.80	26.2mi
1 Jan	New Year New Five	38:22	56.06	5mi
2007		Result	WAVA	Distance
8 Dec	Round Rotherham 50 (Woodsetts split)	7:30:00	33.02	49.2km
11 Nov	Sodbury Slog	1:42:42	44.60	10.3mi
3 Nov	Ullswater Trail (Steamy Surprise)	1:52:02	29.09	12km
6 Oct	Coniston Trail Race SB	1:34:04	43.83	15km
30 Sep	Berlin Marathon SB	4:04:09	50.44	26.2mi
15 Sep	RNR - Stage 11	3:03:54	49.14	19.6mi
9 Sep	Grunty Fen Half Marathon	1:46:27	55.18	13.1mi
1 Sep	Derwentwater Trail Race SB	1:29:19	42.94	14km
19 Aug	Thorney 5 SB	36:40	58.66	5mi
12 Aug	Salisbury 5-4-3-2-1 Trail Marathon	4:46:10	43.04	26.2mi
4 Aug	Ambition Events Night & Day Marathon - Stratford (Day)	7:45:00	26.49	26.2mi
3 Aug	Ambition Events Night & Day Marathon - Stratford (Night)	7:45:00	26.49	26.2mi
15 Jul	Kent 50 mile Challenge SB	10:33:02	45.68	52.4mi
7 Jul	Stratford Summer 6 SB	46:01	56.36	6mi
30 Jun	Bourton Hilly Half Marathon	1:55:10	51.00	13.1mi
23 Jun	RAWW - Rotary Across Wales Walk/Ultra	10:56:23	35.57	44mi
10 Jun	Two Castles Run	47:20	56.79	10km
3 Jun	Garburn Trail Race	2:20:47	41.72	13.1mi
23 May	Racin' the Basin PB	45:32	55.99	5.9mi
20 May	Brathay Windermere Marathon	4:11:25	48.99	26.2mi
19 May	White Peak marathon	4:11:07	49.04	26.2mi
8 May	Silverstone 10k EMGP Series SB	44:37	60.24	10km
7 May	May Day Five	36:58	58.18	5mi
28 Apr	Hawkshead Trail Race	1:37:23	42.33	15km
1 Apr	Oakley 20 SB	2:47:19	54.97	20mi
25 Mar	Forest Of Dean Trails Half Marathon	1:46:17	55.04	13.1mi
18 Mar	Ashby 20	3:02:57	50.28	20mi
17 Mar	Rhayadar Round the Lakes 20	3:05:06	49.69	20mi
11 Mar	Florette Fradley 10K	45:46	58.45	10km
4 Mar	Cambridge Boundary Run PB	4:27:36	41.77	24mi
18 Feb	Draycote Water 35 PB	5:48:38	50.39	35mi
18 Feb	Draycote Water Marathon	4:07:17	49.60	26.2mi
11 Feb	Stamford 30k SB	2:44:04	51.97	30km
28 Jan	Not the Roman IX SB	1:09:00	47.01	12km
27 Jan	Tring 2 Town SB	9:58:00	39.94	45mi
21 Jan	Brass Monkey Half Marathon SB	1:43:38	56.44	13.1mi
1 Jan	New Year New Five	40:08	53.30	5mi
2006		Result	WAVA	Distance
18 Nov	Seagrave Wolds Challenge PB	2:56:00	40.30	15.7mi
12 Nov	Sodbury Slog SB	1:56:00	34.11	9mi
5 Nov	Shepshed 7 PB	55:21	54.84	7mi
7 Oct	Coniston Trail 14K SB	1:39:24	38.41	14km
17 Sep	Nine Edges Challenge	7:22:00	20.81	20mi
10 Sep	Robin Hood Half Marathon	1:56:44	50.11	13.1mi
2 Sep	Derwentwater 13K PB	1:38:35	35.82	13km
27 Aug	Leek Half Marathon		0.00	13.1mi
13 Aug	Newark Half Marathon	1:54:44	50.98	13.1mi
1 Jul	Stratford Summer Six SB	52:34	49.10	6mi
24 Jun	Walk Across Wales PB	12:35:34	29.10	42mi
11 Jun	Two Castles Run	56:08	47.66	10km
6 Jun	Fetch Five - Run For Your Soul 6	52:46	48.91	6mi
4 Jun	Garburn Trail Race PB	2:30:48	36.78	20km
20 May	White Peak Marathon SB	4:29:54	45.44	26.2mi
7 May	Shakespeare Half Marathon SB	1:51:33	52.44	13.1mi
22 Apr	Hawkshead Trail 15k SB	1:46:24	38.43	15km
9 Apr	Wright Hassall Leamington Regency 10K SB	51:28	51.77	10km
19 Mar	Forest of Dean Half Marathon	2:02:57	47.41	13.1mi
22 Jan	Not the Roman IX SB	1:04:14	50.31	12km
2005		Result	WAVA	Distance
6 Nov	Shepshed Seven SB	1:00:38	49.86	7mi
9 Oct	Kenilworth Half Marathon SB	1:49:57	53.02	13.1mi
2 Jul	stratford summer six SB	47:10	54.49	6mi
12 Jun	Two Castles Run SB	51:23	51.85	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	1	7	7	9	3	0	0	0	0	0	0	0	27
2024	127	145	179	113	157	4	0	0	0	0	0	0	725
2023	29	27	33	17	24	23	16	21	21	20	2	16	248
2023	132	67	147	202	165	139	228	69	69	91	81	96	1486
2022	48	2	39	25	27	17	12	19	11	38	83	61	382
2022	116	145	182	210	93	138	235	80	149	95	45	105	1593
2021	7	25	19	45	16	47	39	78	46	36	14	15	387
2021	98	58	127	119	135	109	136	76	83	91	137	143	1313
2020	29	19	37	8	10	13	41	64	37	77	53	92	482
2020	144	125	151	144	145	153	185	207	196	231	99	111	1892
2019	9	15	39	24	14	27	42	34	38	37	48	23	350
2019	143	157	185	182	205	219	193	156	147	181	97	106	1971
2019	0	0	0	0	0	0	1	0	0	0	0	0	1
2018	9	0	8	9	9	20	26	53	31	5	7	17	194
2018	259	237	238	272	204	257	250	204	161	160	138	66	2446
2018	0	0	0	0	0	0	0	0	78	63	0	0	141
2017	0	0	0	0	0	0	3	26	50	18	8	23	128
2017	0	0	0	0	0	0	0	0.1	0	0	0	0	0.1
2017	223	234	273	227	258	215	210	59	91	145	141	90	2166
2017	0	0	0	0	0	0	4	0	0	0	0	0	4
2016	301	255	300	247	195	247	247	225	209	204	206	152	2787
2015	0	0	0	0.1	0	0	0	4.2	0	0	0	0	4.2
2015	283	254	322	243	235	300	250	115	213	238	254	235	2940
2015	0	0	0	0	0	0	0	0	1	0	0	0	1
2014	269	261	316	245	310	261	232	157	213	244	250	230	2989
2013	181	203	175	169	190	213	181	175	188	127	201	161	2164
2013	0	0	0	0	0	0	47	0	0	0	0	0	47
2012	188	183	181	195	173	158	107	111	191	166	136	152	1941
2012	0	0	0	0	0	0	0	0	19	37	13	0	69
2011	229	229	231	188	205	220	148	146	185	147	128	154	2209
2011	15	0	0	0	0	0	0	0	0	0	0	0	15
2010	287	264	188	209	253	207	175	257	141	164	153	123	2421
2009	261	164	212	169	201	213	221	219	172	175	205	223	2434
2009	0	0	0	7	0	0	0	0	0	0	0	0	7
2008	1.1	0	0	0	0	0	0	0	0	0	0	0	1.1
2008	92	173	219	165	184	213	167	218	0	122	171	194	1917
2007	0.3	0	0	0	0	0	0	0	0	0	0	0	0.3
2007	231	216	206	236	201	168	210	191	137	81	156	201	2234
2006	0	0	0	0	0.3	0	0	0	0	0	0	0	0.3
2006	0	0	0	26	27	66	55	97	124	83	76	129	683
1999	3994	0	0	0	0	0	0	0	0	0	0	0	3994

Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11
2mi, 47:36 Walk - General 1) 1mi - 22:59(22:59/mi) 68/89bpm [1563b/mi] 130cal 50/66rpm 2) 1mi - 22:17(22:17/mi) 60/85bpm [1337b/mi] 113cal 51/61rpm 3) 0.04mi - 2:20(59:10/mi) 56/66bpm [3314b/mi] 7cal 14/56rpm Add a comment	6.9mi, 1:22:37 Run - General 1) 1mi - 15:26(15:26/mi) 140/154bpm [2160b/mi] 225cal 2) 1mi - 13:13(13:13/mi) 150/156bpm [1982b/mi] 209cal 3) 1mi - 11:57(11:57/mi) 149/154bpm [1782b/mi] 191cal 4) 1mi - 10:54(10:54/mi) 149/155bpm [1623b/mi] 172cal 5) 1mi - 11:13(11:13/mi) 146/154bpm [1637b/mi] 170cal 6) 1mi - 11:08(11:08/mi) 145/149bpm [1614b/mi] 164cal 7) 0.88mi - 8:47(9:59/mi) 151/160bpm [1507b/mi] 140cal Add a comment	-	3.6mi, 1:21:12 Run - General Trimmed from another training entry Add a comment 1.3mi, 13:32 Run - General 1) 1mi - 10:42(10:42/mi) 129/141bpm [1380b/mi] 141cal 2) 1mi - 14:58(14:58/mi) 132/150bpm [1976b/mi] 206cal 3) 1mi - 12:55(12:55/mi) 131/150bpm [1692b/mi] 149cal 4) 1mi - 16:02(16:02/mi) 123/149bpm [1972b/mi] 142cal 5) 0.9mi - 10:25(11:33/mi) 134/147bpm [1548b/mi] 125cal Add a comment	3mi, 32:48 Run - General 1) 1mi - 11:13(11:13/mi) 109/119bpm [1223b/mi] 139cal 2) 1mi - 10:43(10:43/mi) 111/120bpm [1189b/mi] 135cal 3) 1mi - 10:20(10:20/mi) 113/119bpm [1168b/mi] 132cal 4) 0.03mi - 31(15:49/mi) 118/119bpm [1867b/mi] 6cal Add a comment	5.4mi, 56:47 Run - General 1) 1mi - 11:04(11:04/mi) 112/121bpm [1240b/mi] 139cal 2) 1mi - 10:30(10:30/mi) 121/126bpm [1271b/mi] 145cal 3) 1mi - 10:23(10:23/mi) 122/128bpm [1267b/mi] 142cal 4) 1mi - 10:18(10:18/mi) 124/131bpm [1278b/mi] 142cal 5) 1mi - 10:21(10:21/mi) 130/136bpm [1346b/mi] 146cal 6) 0.39mi - 4:10(10:40/mi) 131/136bpm [1398b/mi] 58cal Add a comment 0.5mi, 38:17 Walk - General 1) 0.47mi - 38:17(1:20:41/mi) 60/85bpm [4841b/mi] 102cal 14/80rpm Add a comment	3.1mi, 28:06 Run - General 1) 1mi - 9:17(9:17/mi) 138/145bpm [1280b/mi] 149cal 2) 1mi - 10:33(10:33/mi) 145/150bpm [1529b/mi] 167cal 3) 1mi - 7:32(7:32/mi) 145/155bpm [1092b/mi] 124cal 4) 0.11mi - 45(6:42/mi) 153/155bpm [1026b/mi] 13cal Add a comment 1.4mi, 21:26 Run - General 1) 1mi - 16:58(16:58/mi) 91/111bpm [1543b/mi] 130cal 2) 0.36mi - 4:29(12:29/mi) 106/114bpm [1323b/mi] 53cal Add a comment
Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18
4.3mi, 57:05 Run - General 1) 1mi - 15:58(15:58/mi) 120/134bpm [1917b/mi] 199cal 2) 1mi - 12:50(12:50/mi) 139/161bpm [1783b/mi] 175cal 3) 1mi - 14:15(14:15/mi) 118/135bpm [1682b/mi] 135cal 4) 1mi - 11:17(11:17/mi) 133/156bpm [1500b/mi] 131cal 5) 0.27mi - 2:45(10:09/mi) 153/160bpm [1552b/mi] 41cal Add a comment	-	7.2mi, 1:31:17 Run - General 1) 1mi - 12:48(12:48/mi) 120/140bpm [1535b/mi] 167cal 2) 1mi - 11:43(11:43/mi) 135/145bpm [1581b/mi] 174cal 3) 1mi - 12:11(12:11/mi) 141/152bpm [1719b/mi] 186cal 4) 1mi - 13:52(13:52/mi) 137/152bpm [1900b/mi] 176cal 5) 1mi - 14:50(14:50/mi) 124/141bpm [1839b/mi] 135cal 6) 1mi - 12:35(12:35/mi) 134/156bpm [1686b/mi] 166cal 7) 1mi - 11:50(11:50/mi) 135/155bpm [1598b/mi] 146cal 8) 0.15mi - 1:28(9:52/mi) 136/141bpm [1342b/mi] 21cal Add a comment	4mi, 40:39 Run - General 1) 1mi - 10:52(10:52/mi) 117/128bpm [1272b/mi] 146cal 2) 1mi - 10:18(10:18/mi) 127/134bpm [1308b/mi] 146cal 3) 1mi - 9:55(9:55/mi) 125/135bpm [1240b/mi] 136cal 4) 1mi - 9:32(9:32/mi) 127/138bpm [1211b/mi] 131cal 5) 0mi - 1(14:02/mi) 131/131bpm [1839b/mi] Add a comment	3mi, 32:25 Run - General 1) 1mi - 10:58(10:58/mi) 113/127bpm [1239b/mi] 141cal 2) 1mi - 11:03(11:03/mi) 118/133bpm [1303b/mi] 142cal 3) 1mi - 10:22(10:23/mi) 114/129bpm [1183b/mi] 130cal 4) 0mi - 2(7:50/mi) 120/121bpm [941b/mi] 1cal Add a comment	-	26.3mi, 4:56:20 Run - General Well, that was a car crash and a half. 1) 1mi - 9:35(9:35/mi) 132/145bpm [1265b/mi] 142cal 2) 1mi - 10:00(10:00/mi) 139/146bpm [1391b/mi] 152cal 3) 1mi - 10:27(10:27/mi) 144/149bpm [1505b/mi] 160cal 4) 1mi - 9:38(9:38/mi) 138/149bpm [1330b/mi] 143cal 5) 1mi - 9:53(9:53/mi) 139/150bpm [1374b/mi] 149cal 6) 1mi - 10:02(10:02/mi) 142/149bpm [1425b/mi] 154cal 7) 1mi - 9:59(9:59/mi) 142/152bpm [1417b/mi] 150cal 8) 1mi - 11:15(11:15/mi) 144/153bpm [1621b/mi] 171cal 9) 1mi - 9:41(9:41/mi) 142/150bpm [1376b/mi] 141cal 10) 1mi - 9:21(9:21/mi) 137/147bpm [1282b/mi] 130cal 11) 1mi - 10:55(10:55/mi) 144/154bpm [1571b/mi] 156cal 12) 1mi - 10:12(10:12/mi) 145/152bpm [1480b/mi] 149cal 13) 1mi - 11:36(11:36/mi) 135/148bpm [1566b/mi] 141cal 14) 1mi - 11:50(11:50/mi) 139/152bpm [1645b/mi] 159cal 15) 1mi - 12:05(12:06/mi) 136/142bpm [1644b/mi] 145cal 16) 1mi - 11:01(11:01/mi) 141/147bpm [1553b/mi] 145cal 17) 1mi - 12:52(12:52/mi) 131/143bpm [1684b/mi] 134cal 18) 1mi - 10:28(10:28/mi) 138/147bpm [1443b/mi] 136cal 19) 1mi - 11:38(11:38/mi) 135/145bpm [1569b/mi] 137cal 20) 1mi - 14:58(14:58/mi) 120/138bpm [1796b/mi] 136cal 21) 1mi - 14:01(14:01/mi) 118/139bpm [1655b/mi] 131cal 22) 1mi - 13:45(13:45/mi) 121/134bpm [1663b/mi] 136cal 23) 1mi - 11:40(11:40/mi) 131/138bpm [1527b/mi] 132cal 24) 1mi - 12:30(12:30/mi) 125/141bpm [1563b/mi] 141cal 25) 1mi - 11:38(11:38/mi) 133/141bpm [1547b/mi] 138cal 26) 1mi - 11:57(11:57/mi) 132/144bpm [1577b/mi] 143cal 27) 0.28mi - 3:23(12:07/mi) 140/148bpm [1697b/mi] 46cal Add a comment
Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25
-	-	4mi, 47:19 Run - General 1) 1mi - 11:09(11:09/mi) 112/125bpm [1249b/mi] 133cal 2) 1mi - 12:20(12:20/mi) 131/150bpm [1616b/mi] 172cal 3) 1mi - 13:03(13:03/mi) 145/158bpm [1893b/mi] 199cal 4) 1mi - 10:47(10:47/mi) 126/135bpm [1360b/mi] 133cal Add a comment	4mi, 59:25 Run - General 1) 1mi - 18:18(18:18/mi) 123/143bpm [2250b/mi] 217cal 2) 1mi - 13:30(13:30/mi) 129/145bpm [1741b/mi] 167cal 3) 1mi - 16:55(16:55/mi) 133/155bpm [2251b/mi] 199cal 4) 1mi - 10:42(10:44/mi) 134/154bpm [1437b/mi] 136cal Add a comment	-	6.5mi, 1:23:17 Run - General 1) 1mi - 11:23(11:23/mi) 120/138bpm [1367b/mi] 143cal 2) 1mi - 11:12(11:12/mi) 121/135bpm [1355b/mi] 148cal 3) 1mi - 18:22(18:22/mi) 124/148bpm [2278b/mi] 214cal 4) 1mi - 14:09(14:09/mi) 114/132bpm [1613b/mi] 127cal 5) 1mi - 12:17(12:17/mi) 120/143bpm [1474b/mi] 141cal 6) 1mi - 10:18(10:18/mi) 119/126bpm [1225b/mi] 138cal 7) 0.52mi - 5:36(10:50/mi) 119/127bpm [1288b/mi] 72cal Add a comment	33.2mi, 8:47:55 Run - General 1) 1mi - 10:41(10:41/mi) 109/121bpm [1164b/mi] 111cal 2) 1mi - 11:19(11:19/mi) 121/129bpm [1369b/mi] 148cal 3) 1mi - 14:58(14:58/mi) 112/127bpm [1676b/mi] 152cal 4) 1mi - 11:57(11:57/mi) 116/134bpm [1385b/mi] 145cal 5) 1mi - 15:52(15:52/mi) 106/129bpm [1681b/mi] 161cal 6) 1mi - 17:10(17:10/mi) 114/139bpm [1957b/mi] 153cal 7) 1mi - 21:43(21:43/mi) 113/131bpm [2453b/mi] 174cal 8) 1mi - 15:40(15:40/mi) 115/140bpm [1802b/mi] 128cal 9) 1mi - 17:25(17:25/mi) 110/135bpm [1915b/mi] 145cal 10) 1mi - 17:10(17:10/mi) 115/141bpm [1974b/mi] 143cal 11) 1mi - 16:15(16:15/mi) 113/134bpm [1835b/mi] 150cal 12) 1mi - 21:15(21:15/mi) 110/130bpm [2338b/mi] 177cal 13) 1mi - 12:56(12:56/mi) 120/132bpm [1553b/mi] 120cal 14) 1mi - 15:34(15:34/mi) 114/131bpm [1775b/mi] 152cal 15) 1mi - 18:19(18:19/mi) 112/130bpm [2051b/mi] 178cal 16) 1mi - 14:06(14:06/mi) 125/143bpm [1763b/mi] 148cal 17) 1mi - 15:07(15:07/mi) 122/146bpm [1845b/mi] 152cal 18) 1mi - 17:31(17:31/mi) 108/139bpm [1892b/mi] 131cal 19) 1mi - 14:27(14:27/mi) 116/146bpm [1676b/mi] 130cal 20) 1mi - 18:57(18:57/mi) 102/125bpm [1933b/mi] 112cal 21) 1mi - 19:28(19:28/mi) 99/136bpm [1927b/mi] 150cal 22) 1mi - 18:04(18:04/mi) 106/130bpm [1915b/mi] 163cal 23) 1mi - 15:32(15:32/mi) 113/137bpm [1756b/mi] 150cal 24) 1mi - 15:45(15:45/mi) 116/140bpm [1827b/mi] 162cal 25) 1mi - 17:46(17:46/mi) 116/138bpm [2062b/mi] 178cal 26) 1mi - 16:55(16:55/mi) 120/144bpm [2030b/mi] 164cal 27) 1mi - 17:44(17:44/mi) 117/146bpm [2075b/mi] 161cal 28) 1mi - 14:17(14:17/mi) 115/141bpm [1643b/mi] 126cal 29) 1mi - 17:06(17:06/mi) 110/128bpm [1882b/mi] 151cal 30) 1mi - 13:34(13:34/mi) 115/136bpm [1561b/mi] 135cal 31) 1mi - 16:58(16:58/mi) 113/129bpm [1917b/mi] 139cal 32) 1mi - 13:35(13:35/mi) 118/138bpm [1602b/mi] 136cal 33) 1mi - 10:54(10:54/mi) 126/134bpm [1374b/mi] 139cal 34) 0.18mi - 1:56(10:41/mi) 119/131bpm [1272b/mi] 20cal Add a comment 0.4mi, 6:15 Walk - General 1) 0.35mi - 6:15(17:57/mi) 71/87bpm [1274b/mi] 35cal 56/65rpm Add a comment
Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1
-	-	4.2mi, 45:19 Run - General 1) 1mi - 11:42(11:42/mi) 113/124bpm [1322b/mi] 145cal 2) 1mi - 11:13(11:13/mi) 118/127bpm [1324b/mi] 147cal 3) 1mi - 10:31(10:31/mi) 120/127bpm [1261b/mi] 131cal 4) 1mi - 10:14(10:14/mi) 124/134bpm [1269b/mi] 142cal 5) 0.15mi - 1:39(11:16/mi) 124/128bpm [1398b/mi] 22cal Add a comment	3mi, 30:09 Run - General 1) 1mi - 10:31(10:31/mi) 118/131bpm [1241b/mi] 144cal 2) 1mi - 10:00(10:00/mi) 121/129bpm [1211b/mi] 139cal 3) 1mi - 9:36(9:36/mi) 126/133bpm [1209b/mi] 139cal 4) 0mi - 2(6:52/mi) 131/131bpm [899b/mi] Add a comment	3mi, 31:01 Run - General 1) 1mi - 10:57(10:57/mi) 109/120bpm [1194b/mi] 139cal 2) 1mi - 9:59(9:59/mi) 114/121bpm [1138b/mi] 131cal 3) 1mi - 10:01(10:01/mi) 115/123bpm [1153b/mi] 133cal 4) 0.01mi - 3(9:01/mi) 120/120bpm [1081b/mi] 1cal Add a comment	7.3mi, 1:35:29 Run - General 1) 1mi - 20:55(20:55/mi) 115/134bpm [2405b/mi] 233cal 2) 1mi - 12:54(12:54/mi) 133/145bpm [1717b/mi] 170cal 3) 1mi - 12:15(12:15/mi) 133/151bpm [1629b/mi] 164cal 4) 1mi - 13:39(13:39/mi) 132/145bpm [1802b/mi] 166cal 5) 1mi - 9:13(9:13/mi) 146/152bpm [1345b/mi] 146cal 6) 1mi - 11:27(11:27/mi) 136/152bpm [1556b/mi] 147cal 7) 1mi - 12:14(12:14/mi) 116/128bpm [1419b/mi] 112cal 8) 0.28mi - 2:52(10:20/mi) 110/113bpm [1137b/mi] 40cal Add a comment	3.1mi, 26:33 Run - General 1) 1mi - 8:33(8:33/mi) 146/160bpm [1248b/mi] 138cal 2) 1mi - 10:08(10:08/mi) 155/161bpm [1570b/mi] 170cal 3) 1mi - 7:16(7:16/mi) 155/163bpm [1127b/mi] 123cal 4) 0.1mi - 37(6:19/mi) 164/165bpm [1035b/mi] 12cal Add a comment 1mi, 14:35 Run - General 1) 1mi - 14:17(14:17/mi) 99/126bpm [1414b/mi] 143cal 2) 0.04mi - 18(7:06/mi) 127/135bpm [902b/mi] 5cal Add a comment

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