Nicko

Last on at 3pm, 8th Sep 2024

M60

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Ankles

Bolton United Harriers & AC

Races
68
Miles
14582
Miles
441
Miles
7740
Miles
448
WAVA
76.69%

About Me
Ageing disgracefully!! Show More...

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Recent Training
4th Oct	General	4.8mi	45:47
3rd Oct	General	0.4mi	14:24
1st Oct	General	4.1mi	41:19
30th Sep	General	0.6mi	23:48
29th Sep	General	4.2mi	36:08

12 Month Benchmarks	Run	Bike
Mile	7:00	2:01
5k	22:12	8:31
5mi	35:59	15:18
10k	44:48	19:20

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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	0/0/0
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	0/0/0
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 / 0 / 0	0.00	0/0/0
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	3.8mi
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	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	0	0	0	0	13	0	0	0	0	0	13
2024	0	0	1.7	3.2	3.5	1.6	3	2.7	4.4	0.4	0	0	20.4
2024	102	61	25	2	0	10	45	32	23	9	0	0	309
2024	0	0	74	49	61	25	25	59	26	0	0	0	319
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 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14
-	-	0.8mi, 31:05 Swim - General 1) 0.78mi - 31:05(40:01/mi) 250cal 26/rpm 1.57/1.8mph Add a comment	-	-	-	-
Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21
2.5mi, 23:55 Run - General 1) 0.62mi - 6:29(10:26/mi) 151/159bpm [1575b/mi] 65cal 5.75/6.85mph 2) 0.62mi - 6:10(9:55/mi) 157/163bpm [1558b/mi] 66cal 6.05/6.47mph 3) 0.62mi - 5:57(9:34/mi) 158/167bpm [1513b/mi] 64cal 6.27/6.72mph 4) 0.6mi - 5:19(8:55/mi) 157/161bpm [1401b/mi] 56cal 6.73/7.56mph Add a comment	0.9mi, 38:39 Swim - General 1) 0.93mi - 38:39(41:28/mi) 300cal 26/rpm 1.55/1.73mph Add a comment	3mi, 29:20 Run - General 1) 0.62mi - 6:39(10:42/mi) 138/157bpm [1477b/mi] 60cal 5.61/6.45mph 2) 0.62mi - 6:03(9:44/mi) 153/161bpm [1490b/mi] 62cal 6.16/7.51mph 3) 0.62mi - 6:01(9:40/mi) 158/167bpm [1528b/mi] 66cal 6.21/6.72mph 4) 0.62mi - 5:51(9:24/mi) 157/164bpm [1476b/mi] 62cal 6.38/6.99mph 5) 0.54mi - 4:47(8:48/mi) 160/166bpm [1407b/mi] 52cal 6.82/7.14mph Add a comment	-	0.3mi, 12:06 Swim - General 1) 0.31mi - 12:06(38:56/mi) 100cal 26/rpm 1.54/1.67mph Add a comment	3mi, 28:19 Run - General 1) 0.62mi - 6:38(10:41/mi) 139/147bpm [1484b/mi] 58cal 5.62/6.7mph 2) 0.62mi - 5:40(9:07/mi) 157/179bpm [1432b/mi] 60cal 6.58/7.1mph 3) 0.62mi - 5:57(9:35/mi) 164/171bpm [1571b/mi] 68cal 6.26/6.76mph 4) 0.62mi - 5:39(9:06/mi) 162/169bpm [1473b/mi] 63cal 6.6/7.99mph 5) 0.52mi - 4:25(8:26/mi) 166/178bpm [1401b/mi] 50cal 7.11/7.66mph Add a comment	-
Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28
26.1mi, 2:55:34 Bike - General 1) 3.11mi - 21:54(7:03/mi) 119/143bpm [839b/mi] 179cal 8.51/23.44mph 2) 3.11mi - 20:32(6:37/mi) 130/143bpm [859b/mi] 185cal 9.08/28.87mph 3) 3.11mi - 15:08(4:52/mi) 122/135bpm [594b/mi] 93cal 12.32/26.36mph 4) 3.11mi - 10:42(3:26/mi) 118/132bpm [406b/mi] 53cal 17.43/27.53mph 5) 3.11mi - 18:18(5:53/mi) 114/136bpm [672b/mi] 78cal 10.18/34.61mph 6) 3.11mi - 59:36(19:11/mi) 97/137bpm [1861b/mi] 220cal 3.13/22.77mph 7) 3.11mi - 12:32(4:02/mi) 123/144bpm [496b/mi] 100cal 14.87/25.21mph 8) 3.11mi - 10:52(3:30/mi) 113/126bpm [395b/mi] 57cal 17.17/25.4mph 9) 1.27mi - 6:00(4:43/mi) 113/128bpm [533b/mi] 32cal 12.72/23.56mph Add a comment	0.6mi, 46:25 Swim - General 1) 0.62mi - 23:53(38:25/mi) 200cal 26/rpm 1.56/1.7mph 2) 0mi - 1:02(0/mi) 3) 0mi - 21:30(0/mi) Add a comment	3.9mi, 41:05 Run - General 1) 0.62mi - 7:18(11:44/mi) 130/145bpm [1526b/mi] 53cal 5.11/40.49mph 2) 0.62mi - 6:18(10:08/mi) 142/153bpm [1439b/mi] 59cal 5.92/6.55mph 3) 0.62mi - 6:28(10:25/mi) 154/161bpm [1603b/mi] 68cal 5.76/6.3mph 4) 0.62mi - 7:11(11:34/mi) 156/163bpm [1803b/mi] 73cal 5.19/6.45mph 5) 0.62mi - 6:17(10:07/mi) 156/163bpm [1578b/mi] 63cal 5.93/7.37mph 6) 0.62mi - 5:53(9:27/mi) 167/179bpm [1579b/mi] 67cal 6.35/7.45mph 7) 0.16mi - 1:41(10:34/mi) 164/166bpm [1732b/mi] 18cal 5.68/7.06mph Add a comment	-	0.3mi, 11:52 Swim - General 1) 0.31mi - 11:52(38:13/mi) 100cal 26/rpm 1.57/1.69mph Add a comment	3.9mi, 39:40 Run - General 1) 0.62mi - 6:53(11:05/mi) 134/148bpm [1484b/mi] 57cal 5.42/19.43mph 2) 0.62mi - 6:13(10:00/mi) 153/162bpm [1529b/mi] 64cal 6/6.68mph 3) 0.62mi - 6:09(9:54/mi) 164/176bpm [1623b/mi] 68cal 6.06/6.85mph 4) 0.62mi - 7:12(11:35/mi) 169/174bpm [1958b/mi] 82cal 5.18/6.99mph 5) 0.62mi - 6:16(10:05/mi) 164/174bpm [1655b/mi] 66cal 5.95/7.56mph 6) 0.62mi - 5:14(8:26/mi) 167/173bpm [1407b/mi] 59cal 7.12/7.62mph 7) 0.19mi - 1:44(9:01/mi) 172/175bpm [1551b/mi] 19cal 6.65/7.62mph Add a comment	-
Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5
4.2mi, 36:08 Run - General 1) 0.62mi - 6:15(10:03/mi) 134/145bpm [1347b/mi] 54cal 5.97/6.57mph 2) 0.62mi - 5:43(9:11/mi) 149/157bpm [1369b/mi] 56cal 6.53/6.91mph 3) 0.62mi - 5:26(8:44/mi) 155/163bpm [1354b/mi] 57cal 6.87/7.72mph 4) 0.62mi - 5:20(8:35/mi) 154/160bpm [1322b/mi] 55cal 6.99/7.66mph 5) 0.62mi - 4:57(7:58/mi) 157/160bpm [1252b/mi] 52cal 7.53/7.78mph 6) 0.62mi - 4:57(7:58/mi) 157/162bpm [1252b/mi] 52cal 7.53/7.91mph 7) 0.46mi - 3:30(7:36/mi) 159/163bpm [1209b/mi] 36cal 7.89/8.66mph Add a comment	0.6mi, 23:48 Swim - General 1) 0.62mi - 23:48(38:18/mi) 200cal 26/rpm 1.57/1.72mph Add a comment	4.1mi, 41:19 Run - General 1) 0.62mi - 6:26(10:22/mi) 138/153bpm [1430b/mi] 57cal 5.79/6.35mph 2) 0.62mi - 6:07(9:51/mi) 153/164bpm [1507b/mi] 63cal 6.09/6.49mph 3) 0.62mi - 6:42(10:47/mi) 159/164bpm [1714b/mi] 70cal 5.57/6.66mph 4) 0.62mi - 6:29(10:27/mi) 159/170bpm [1661b/mi] 68cal 5.74/6.12mph 5) 0.62mi - 6:30(10:27/mi) 160/168bpm [1672b/mi] 68cal 5.74/7.33mph 6) 0.62mi - 5:33(8:56/mi) 165/174bpm [1475b/mi] 62cal 6.71/6.97mph 7) 0.38mi - 3:31(9:11/mi) 165/170bpm [1515b/mi] 39cal 6.53/7.14mph Add a comment	-	0.4mi, 14:24 Swim - General 1) 0.37mi - 14:24(38:37/mi) 120cal 26/rpm 1.55/1.68mph Add a comment	4.8mi, 45:47 Run - General 1) 0.62mi - 6:02(9:43/mi) 141/153bpm [1371b/mi] 54cal 6.17/7.6mph 2) 0.62mi - 7:07(11:27/mi) 150/162bpm [1718b/mi] 69cal 5.24/6.91mph 3) 0.62mi - 5:15(8:27/mi) 159/163bpm [1343b/mi] 57cal 7.1/7.62mph 4) 0.62mi - 6:02(9:42/mi) 158/166bpm [1533b/mi] 60cal 6.18/7.08mph 5) 0.62mi - 5:21(8:36/mi) 160/167bpm [1376b/mi] 58cal 6.97/7.41mph 6) 0.62mi - 5:37(9:02/mi) 163/180bpm [1472b/mi] 60cal 6.65/7.51mph 7) 0.62mi - 5:57(9:34/mi) 168/176bpm [1608b/mi] 65cal 6.27/7.7mph 8) 0.48mi - 4:27(9:19/mi) 162/172bpm [1508b/mi] 44cal 6.44/8.06mph Add a comment	-

Nicko

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