Sewd

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My parkrun
Heaton parkrun

Recent Training
4th Dec	General	4.2mi	34:41
1st Dec	General	6.3mi	57:39
29th Nov	General	3.3mi	29:54
25th Nov	General	2.8mi	1:02:05
18th Nov	General	2.6mi	56:35

12 Month Benchmarks	Run	Bike
Mile	5:33	2:46
5k	21:55	12:07
5mi	37:51	21:07
10k	47:28	27:50
10mi	1:16:44	46:55
Half	1:41:10	0
20mi	4:01:20	0
Mara	5:28:49	0
50k	6:35:01	0

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Best Times
Best WAVA

Dist	Races	2010	2012	2013	2014	2017	2020	2021	2022	2023	PB	WB
1mi	2								6:01 66.65	5:59 67.52	5:59 5:59/mi	67.52
5km	5								21:15 64.15	21:21 64.33	21:15 6:50/mi	64.33
10km	4	45:08 58.49			45:16 58.51		52:34 51.75			44:12 63.47	44:12 7:07/mi	63.47
10mi	1								1:13:13 62.75		1:13:13 7:19/mi	62.75
13.1mi	8		1:41:26 57.17	1:40:35 57.65	1:45:38 54.95	1:45:28 55.46		1:51:37 53.57	1:38:20 61.27	1:47:12 56.83	1:38:20 7:30/mi	61.27
20mi	1									2:54:44 54.66	2:54:44 8:44/mi	54.66
26.2mi	2							3:59:06 52.83	3:59:57 53.07		3:59:06 9:08/mi	53.07

2024		Result	WAVA	Distance
3 Mar	Cambridge Half Marathon			13.1mi
2023		Result	WAVA	Distance
4 Nov	Clarence parkrun	37:43	36.69	5km
8 Oct	Williams BMW Rochdale Half Marathon	1:47:46	56.83	13.1mi
1 Oct	Asda Foundation Bury 10k PB	44:12	63.47	10km
3 Sep	Golden Ball 20 PB	2:54:44	54.66	20mi
8 Aug	Rammy Summer Mile PB	5:59	67.52	1mi
8 Apr	Heaton parkrun SB	21:21	64.33	5km
26 Mar	Wilmslow Half Marathon SB	1:47:12	56.66	13.1mi
2022		Result	WAVA	Distance
31 Dec	Heaton parkrun	23:47	57.75	5km
20 Nov	Asda Foundation Bury 10miles PB	1:13:13	62.75	10mi
16 Oct	Yorkshire Marathon SB	3:59:57	53.07	26.2mi
9 Aug	Rammy Summer Mile SB	6:01	66.65	1mi
22 May	Great Manchester Run, Half Marathon PB	1:38:20	61.27	13.1mi
5 Mar	Bolton parkrun	21:59	62.01	5km
26 Feb	Heaton parkrun PB	21:15	64.15	5km
2021		Result	WAVA	Distance
10 Oct	Manchester Marathon PB	3:59:06	52.83	26.2mi
18 Jul	Lancaster Celebration of Running - Half SB	1:51:37	53.57	13.1mi
2020		Result	WAVA	Distance
9 Jan	Tatton Park 10k SB	52:34	51.75	10km
2017		Result	WAVA	Distance
19 Mar	Wilmslow Half Marathon SB	1:45:28	55.46	13.1mi
2014		Result	WAVA	Distance
18 Apr	Salford 10K SB	45:16	58.51	10km
23 Mar	Wilmslow Half Marathon SB	1:45:38	54.95	13.1mi
2013		Result	WAVA	Distance
12 May	Leeds Half Marathon SB	1:40:35	57.65	13.1mi
2012		Result	WAVA	Distance
4 Nov	Tatton Half Marathon SB	1:41:26	57.17	13.1mi
2010		Result	WAVA	Distance
4 Jul	City of Manchester 10K SB	45:08	58.49	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	6.3	0	0	0	0	0	0	6.3
2024	98	81	105	32	50	44	29	19	33	30	22	10	554
2024	0	0	0	0	0	6	8	26	0	0	0	0	40
2023	0	0	0	0	0	0	0	0	0	14	35	22	71

Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19
-	-	-	-	-	2.6mi, 56:35 Run - General 1) 0.62mi - 11:36(18:40/mi) 133/151bpm [2483b/mi] 124cal 3.21/10.75mph 2) 0.62mi - 12:19(19:49/mi) 132/149bpm [2615b/mi] 122cal 3.03/10mph 3) 0.62mi - 14:33(23:25/mi) 138/163bpm [3232b/mi] 153cal 2.56/11.23mph 4) 0.62mi - 12:47(20:35/mi) 147/173bpm [3025b/mi] 151cal 2.91/10.81mph 5) 0.12mi - 5:20(43:20/mi) 131/151bpm [5676b/mi] 39cal 1.38/9.48mph Add a comment	-
Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26
-	-	-	-	-	2.8mi, 1:02:05 Run - General 1) 0.62mi - 15:05(24:16/mi) 108/136bpm [2620b/mi] 100cal 2.47/11.15mph 2) 0.62mi - 10:40(17:10/mi) 126/141bpm [2164b/mi] 94cal 3.49/10.87mph 3) 0.62mi - 14:07(22:43/mi) 134/161bpm [3043b/mi] 138cal 2.64/12.61mph 4) 0.62mi - 11:34(18:37/mi) 148/169bpm [2754b/mi] 139cal 3.22/10.42mph 5) 0.33mi - 10:39(32:42/mi) 140/166bpm [4579b/mi] 100cal 1.83/10.33mph Add a comment	-
Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3
-	-	3.3mi, 29:54 Run - General 1) 0.62mi - 5:39(9:05/mi) 155/180bpm [1408b/mi] 74cal 6.6/7.26mph 2) 0.62mi - 5:40(9:07/mi) 164/172bpm [1495b/mi] 79cal 6.58/7.31mph 3) 0.62mi - 5:22(8:39/mi) 156/168bpm [1348b/mi] 71cal 6.94/7.18mph 4) 0.62mi - 5:37(9:02/mi) 157/168bpm [1418b/mi] 74cal 6.64/6.87mph 5) 0.62mi - 5:31(8:53/mi) 158/163bpm [1403b/mi] 73cal 6.76/6.91mph 6) 0.23mi - 2:06(9:03/mi) 164/167bpm [1484b/mi] 29cal 6.63/6.78mph Add a comment	-	6.3mi, 57:39 Run - General 1) 0.62mi - 5:46(9:17/mi) 120/137bpm [1115b/mi] 52cal 6.46/7.51mph 2) 0.62mi - 5:44(9:14/mi) 138/148bpm [1273b/mi] 67cal 6.5/6.76mph 3) 0.62mi - 5:44(9:13/mi) 148/159bpm [1364b/mi] 72cal 6.51/6.82mph 4) 0.62mi - 5:37(9:02/mi) 150/160bpm [1356b/mi] 71cal 6.64/6.82mph 5) 0.62mi - 5:26(8:45/mi) 151/161bpm [1322b/mi] 69cal 6.85/7.31mph 6) 0.62mi - 5:42(9:11/mi) 154/168bpm [1413b/mi] 74cal 6.54/6.68mph 7) 0.62mi - 5:33(8:57/mi) 152/163bpm [1360b/mi] 70cal 6.71/7.47mph 8) 0.62mi - 5:36(9:00/mi) 156/165bpm [1404b/mi] 73cal 6.66/6.89mph 9) 0.62mi - 5:56(9:32/mi) 160/166bpm [1526b/mi] 79cal 6.29/6.93mph 10) 0.62mi - 6:00(9:39/mi) 163/169bpm [1574b/mi] 82cal 6.21/6.57mph 11) 0.06mi - 35(9:10/mi) 156/159bpm [1431b/mi] 7cal 6.54/6.47mph Add a comment	-	-
Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10
4.2mi, 34:41 Run - General 1) 0.62mi - 5:21(8:37/mi) 147/173bpm [1267b/mi] 68cal 6.96/7.22mph 2) 0.62mi - 5:21(8:36/mi) 164/174bpm [1411b/mi] 75cal 6.97/7.99mph 3) 0.62mi - 5:09(8:18/mi) 159/172bpm [1319b/mi] 70cal 7.23/7.68mph 4) 0.62mi - 5:12(8:23/mi) 154/166bpm [1291b/mi] 68cal 7.16/7.51mph 5) 0.62mi - 4:55(7:55/mi) 157/175bpm [1242b/mi] 65cal 7.58/8.58mph 6) 0.62mi - 4:57(7:57/mi) 168/178bpm [1337b/mi] 71cal 7.54/8.95mph 7) 0.45mi - 3:45(8:16/mi) 170/178bpm [1405b/mi] 54cal 7.26/7.39mph Add a comment	-	-	-	-	-	-

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