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wAckie Racer M55

About

Race Times

All Races

Mileage

Training

Ackworth Road Runners & a.c., UK parkrun Tourists

Races
986
Miles
16753
Miles
4
Miles
3069
WAVA
73.73%
100m
17
400m
1:16
Mile
5:54
3000m
12:11
5k
20:10
5M
34:05
10k
42:19
10M
1:13:49
Half
1:36:12
20M
2:48:03
Mara
3:47:13

About Me

Started off my 40's fat & unfilt , nearly 15 1/2 stone on new years day 2007 i decided that enough was enough and that i would do something about it . Started running later that year & now I'm an addict. I'm over 3 stone lighter and still enjoy life to the full and can almost eat & drink what I want as long as I put the miles in . I feel 10 years younger than my age and getting younger with every mile.

Race Standard

Springbok (69)

Current Status

into the 70% WAVA's at last - age has its benefits :-)

Best Badges

This user has collected 115 badges.

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Groups

This user is a member of 1000 miles in 2013, 1500 miles in 2011, 1500 miles in 2014., Conquercise Game, FE SHOP - NEW STOCK, FERC, Fetchies on Facebook, FetchPoint Game, Garmin 205/305 Owners Club, GPS Users, New Fetch Game, parkrun, Sub-20 5k, Swimmers, UTMOST, Yorkshire Fetchies

2020 Targets

RUN
1500

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	127	112	115	27	0	0	0	0	0	0	0	0	381
2019	110	110	110	110	110	110	110	110	110	110	110	110	1320
2018	71	63	47	43	72	100	111	124	136	152	152	152	1223
2018	0	0	0	26	139	0	0	0	115	62	85	17	445
2017	135	138	148	117	109	54	68	75	81	95	76	68	1164
2017	104	143	163	122	164	58	118	166	31	0	0	0	1069
2016	180	151	169	158	191	152	167	166	180	84	22	64	1686
2015	155	151	173	173	147	156	177	201	100	156	124	100	1815
2015	0	0	0	0	0	0	0	0	38	0	0	0	38
2014	155	181	194	122	127	121	136	136	120	134	105	167	1698
2014	31	0	0	11	21	0	0	0	0	0	0	0	63
2013	83	70	97	104	126	164	126	170	166	123	108	113	1450
2013	112	111	79	78	82	30	34	20	0	0	36	77	659
2012	0	0	0	0	0	0	2.8	0	0	0	0	0	2.8
2012	157	193	191	102	53	44	22	65	35	22	63	47	993
2012	0	0	0	0	31	59	74	161	156	102	21	43	647
2011	137	137	145	143	141	116	120	116	130	152	89	136	1562
2011	0	0	0	0	0	0	0	5	6	0	0	0	10
2010	0	0	0	0	0	0	0.7	0	0	0	0	0	0.7
2010	72	95	124	165	135	95	112	111	117	123	101	108	1358
2010	0	0	0	0	0	35	0	14	0	0	0	0	49
2009	105	105	136	129	131	146	148	151	65	65	56	40	1277
2009	0	10	5	0	0	0	0	0	0	14	0	0	28
2008	31	24	24	44	68	63	72	56	60	60	37	51	589
2008	0	0	0	0	0	0	60	0	0	0	0	0	60
2007	0	0	0	0	21	21	33	30	44	53	28	6	236

Tue 10th Mar Mar 10	Wed 11th Mar Mar 11	Thu 12th Mar Mar 12	Fri 13th Mar Mar 13	Sat 14th Mar Mar 14	Sun 15th Mar Mar 15	Mon 16th Mar Mar 16
2.1mi, 46:47 Cross-Training - Walking Split Summary === 1) 1m - 24:27(24:27/m) 84cal 2.45/3.3mph 2) 1m - 20:42(20:42/m) 86cal 2.9/3.32mph 3) 0.09m - 1:38(18:02/m) 7cal 3.33/3.57mph Add a comment 1.1mi, 8:56 Running - General Split Summary === 1) 1m - 8:29(8:29/m) 126cal 7.07/7.6mph 2) 0.05m - 27(8:40/m) 6cal 6.92/6.72mph Add a comment 3.5mi, 31:18 Running - General Split Summary === 1) 1m - 8:57(8:57/m) 124cal 6.7/7.01mph 2) 1m - 9:01(9:01/m) 126cal 6.66/6.97mph 3) 1m - 9:10(9:10/m) 124cal 6.54/6.8mph 4) 0.45m - 4:10(9:11/m) 57cal 6.53/6.72mph Add a comment	3.2mi, 28:42 Running - General Split Summary === 1) 1m - 9:53(9:53/m) 120cal 6.07/6.74mph 2) 1m - 8:31(8:31/m) 127cal 7.04/8.64mph 3) 1m - 8:57(8:57/m) 123cal 6.7/7.97mph 4) 0.15m - 1:21(8:50/m) 19cal 6.8/6.89mph Add a comment	0.4mi, 8:22 Cross-Training - Walking Split Summary === 1) 0.4m - 8:22(20:56/m) 29cal 2.87/4.4mph Add a comment 3.1mi, 27:55 Running - General Split Summary === 1) 1m - 9:09(9:09/m) 124cal 6.56/6.93mph 2) 1m - 9:03(9:03/m) 126cal 6.63/7.01mph 3) 1m - 9:14(9:14/m) 125cal 6.49/7.37mph 4) 0.05m - 29(9:31/m) 6cal 6.3/6.62mph Add a comment	-	2.2mi, 47:25 Cross-Training - Walking Split Summary === 1) 1m - 21:58(21:58/m) 84cal 2.73/3.38mph 2) 1m - 22:30(22:30/m) 85cal 2.67/3.34mph 3) 0.15m - 2:57(20:01/m) 12cal 3/3.13mph Add a comment 3.1mi, 21:58 Running - parkrun Millfield parkrun event #41 , a course best by 2 minutes plus & a sub 22 which was a bonus the way i have been running lately - wonder how long it will be before my next parkrun ??? Split Summary === 1) 1m - 7:05(7:05/m) 123cal 8.47/9.52mph 2) 1m - 7:09(7:09/m) 125cal 8.39/9.64mph 3) 1m - 7:05(7:05/m) 127cal 8.46/9.2mph 4) 0.11m - 39(6:02/m) 12cal 9.95/9.29mph Add a comment 1mi, 10:35 Running - Warm Up Split Summary === 1) 1m - 10:35(10:35/m) 118cal 5.67/8.1mph Add a comment	2.4mi, 52:52 Cross-Training - Walking Split Summary === 1) 1m - 24:14(24:14/m) 81cal 2.48/3.19mph 2) 1m - 20:08(20:08/m) 84cal 2.98/5.34mph 3) 0.43m - 8:30(19:37/m) 37cal 3.06/3.21mph Add a comment 6.7mi, 57:16 Running - General Split Summary === 1) 1m - 8:23(8:23/m) 126cal 7.15/7.66mph 2) 1m - 8:36(8:36/m) 126cal 6.98/7.78mph 3) 1m - 8:45(8:45/m) 126cal 6.86/7.2mph 4) 1m - 8:34(8:34/m) 128cal 7/7.83mph 5) 1m - 8:23(8:23/m) 126cal 7.16/7.64mph 6) 1m - 8:32(8:32/m) 127cal 7.03/7.49mph 7) 0.7m - 6:03(8:39/m) 88cal 6.93/7.83mph Add a comment	5.1mi, 44:43 Running - General Split Summary === 1) 1m - 8:38(8:38/m) 124cal 6.94/7.56mph 2) 1m - 8:27(8:27/m) 127cal 7.1/7.51mph 3) 1m - 8:38(8:38/m) 128cal 6.95/8.16mph 4) 1m - 8:48(8:48/m) 127cal 6.82/7.99mph 5) 1m - 9:00(9:00/m) 125cal 6.67/7.6mph 6) 0.12m - 1:12(9:40/m) 15cal 6.21/8.39mph Add a comment 1.6mi, 32:08 Cross-Training - Walking Split Summary === 1) 1m - 20:34(20:34/m) 83cal 2.92/3.65mph 2) 0.59m - 11:33(19:40/m) 51cal 3.05/3.44mph Add a comment
Tue 17th Mar Mar 17	Wed 18th Mar Mar 18	Thu 19th Mar Mar 19	Fri 20th Mar Mar 20	Sat 21st Mar Mar 21	Sun 22nd Mar Mar 22	Mon 23rd Mar Mar 23
2.1mi, 45:48 Cross-Training - Walking Split Summary === 1) 1m - 24:24(24:24/m) 85cal 2.46/5.24mph 2) 1m - 19:38(19:38/m) 89cal 3.06/3.32mph 3) 0.08m - 1:46(22:40/m) 7cal 2.65/3.4mph Add a comment 3.7mi, 33:42 Running - General Split Summary === 1) 1m - 8:53(8:53/m) 124cal 6.76/7.1mph 2) 1m - 8:38(8:38/m) 126cal 6.95/7.39mph 3) 1m - 9:47(9:47/m) 129cal 6.13/6.91mph 4) 0.72m - 6:24(8:50/m) 90cal 6.79/6.93mph Add a comment	2.1mi, 45:46 Cross-Training - Walking Split Summary === 1) 1m - 24:22(24:22/m) 78cal 2.46/3.72mph 2) 1m - 19:50(19:50/m) 87cal 3.02/3.57mph 3) 0.08m - 1:34(20:18/m) 6cal 2.96/3.3mph Add a comment 3.1mi, 24:44 Running - General Split Summary === 1) 1m - 8:20(8:20/m) 126cal 7.2/8.01mph 2) 1m - 7:41(7:41/m) 127cal 7.82/9.04mph 3) 1m - 8:11(8:11/m) 127cal 7.33/10.94mph 4) 0.07m - 32(7:45/m) 8cal 7.74/7.64mph Add a comment	3.1mi, 27:34 Running - General Split Summary === 1) 1m - 8:56(8:56/m) 123cal 6.71/7.37mph 2) 1m - 8:59(8:59/m) 127cal 6.68/6.89mph 3) 1m - 9:02(9:02/m) 125cal 6.64/8.62mph 4) 0.06m - 37(10:14/m) 7cal 5.87/6.82mph Add a comment	-	3.1mi, 21:35 Running - Race Pace Hillam coronarun #1 , well that proves its about mindset not occasion , smashed my FKT on that route by 2:22 Split Summary === 1) 1m - 6:51(6:51/m) 123cal 8.77/9.77mph 2) 1m - 7:11(7:11/m) 126cal 8.35/8.58mph 3) 1m - 7:03(7:03/m) 126cal 8.5/8.79mph 4) 0.07m - 30(6:50/m) 9cal 8.78/8.79mph Add a comment	2.4mi, 54:11 Cross-Training - Walking Split Summary === 1) 1m - 23:59(23:59/m) 84cal 2.5/3.4mph 2) 1m - 21:50(21:50/m) 85cal 2.75/3.34mph 3) 0.43m - 8:22(19:17/m) 37cal 3.11/3.36mph Add a comment 6mi, 53:31 Running - General Split Summary === 1) 1m - 8:36(8:36/m) 123cal 6.98/7.97mph 2) 1m - 8:38(8:38/m) 127cal 6.95/7.51mph 3) 1m - 8:39(8:39/m) 126cal 6.93/7.76mph 4) 1m - 8:58(8:58/m) 129cal 6.7/7.7mph 5) 1m - 9:08(9:08/m) 129cal 6.56/11.31mph 6) 1m - 9:29(9:29/m) 123cal 6.32/7.53mph 7) 0m - 2(8:22/m) 7.18/6.72mph Add a comment	3.1mi, 24:01 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 123cal 7.36/8.04mph 2) 1m - 7:36(7:36/m) 128cal 7.89/8.31mph 3) 1m - 7:40(7:40/m) 126cal 7.82/8.77mph 4) 0.07m - 35(8:00/m) 10cal 7.5/8.16mph Add a comment 2.5mi, 58:21 Cross-Training - Walking Split Summary === 1) 1m - 24:49(24:49/m) 82cal 2.42/3.74mph 2) 1m - 22:47(22:47/m) 81cal 2.64/3.7mph 3) 0.49m - 10:46(21:51/m) 42cal 2.74/3.3mph Add a comment
Tue 24th Mar Mar 24	Wed 25th Mar Mar 25	Thu 26th Mar Mar 26	Fri 27th Mar Mar 27	Sat 28th Mar Mar 28	Sun 29th Mar Mar 29	Mon 30th Mar Mar 30
2.1mi, 49:31 Cross-Training - Walking Split Summary === 1) 1m - 26:02(26:02/m) 81cal 2.3/3.92mph 2) 1m - 20:44(20:44/m) 86cal 2.89/3.34mph 3) 0.11m - 2:45(24:52/m) 9cal 2.41/2.8mph Add a comment 3.7mi, 32:43 Running - General Split Summary === 1) 1m - 8:29(8:29/m) 124cal 7.08/7.37mph 2) 1m - 8:28(8:28/m) 127cal 7.09/7.47mph 3) 1m - 9:24(9:24/m) 127cal 6.38/7.06mph 4) 0.72m - 6:21(8:47/m) 92cal 6.83/7.18mph Add a comment	2.4mi, 53:59 Cross-Training - Walking Split Summary === 1) 1m - 23:21(23:21/m) 87cal 2.57/4.3mph 2) 1m - 22:13(22:13/m) 83cal 2.7/3.21mph 3) 0.4m - 8:25(21:07/m) 36cal 2.84/2.94mph Add a comment 3.2mi, 29:54 Running - General Split Summary === 1) 1m - 9:01(9:00/m) 125cal 6.66/7.22mph 2) 1m - 9:06(9:06/m) 127cal 6.59/6.95mph 3) 1m - 10:08(10:08/m) 126cal 5.92/6.64mph 4) 0.17m - 1:39(10:00/m) 21cal 6/7.64mph Add a comment	2.1mi, 45:11 Cross-Training - Walking Split Summary === 1) 1m - 20:46(20:46/m) 86cal 2.89/3.34mph 2) 1m - 21:53(21:53/m) 87cal 2.74/3.17mph 3) 0.11m - 2:32(22:38/m) 10cal 2.65/3.05mph Add a comment 3.7mi, 33:23 Running - General Split Summary === 1) 1m - 8:48(8:48/m) 123cal 6.81/6.95mph 2) 1m - 8:36(8:36/m) 126cal 6.98/7.26mph 3) 1m - 9:27(9:27/m) 126cal 6.35/8.35mph 4) 0.74m - 6:32(8:53/m) 93cal 6.76/6.91mph Add a comment	2.4mi, 53:40 Cross-Training - Walking Split Summary === 1) 1m - 24:51(24:51/m) 83cal 2.41/3.95mph 2) 1m - 20:51(20:51/m) 86cal 2.88/3.38mph 3) 0.4m - 7:58(20:03/m) 35cal 2.99/3.19mph Add a comment	1.9mi, 41:43 Cross-Training - Walking Split Summary === 1) 1m - 21:59(21:59/m) 83cal 2.73/3.55mph 2) 0.88m - 19:44(22:28/m) 74cal 2.67/3.57mph Add a comment 3.1mi, 22:00 Running - Race Pace Hillam coronarun #2 , trending slower , hope that's not a sign of things to come , however there was a headwind along Burton Common this morning so that can be this weeks excuse Split Summary === 1) 1m - 7:03(7:03/m) 125cal 8.52/9.39mph 2) 1m - 7:18(7:18/m) 127cal 8.22/8.56mph 3) 1m - 7:11(7:11/m) 127cal 8.34/8.87mph 4) 0.07m - 28(6:47/m) 8cal 8.85/8.89mph Add a comment	2.4mi, 52:21 Cross-Training - Walking Split Summary === 1) 1m - 21:57(21:57/m) 84cal 2.73/3.36mph 2) 1m - 22:07(22:07/m) 84cal 2.71/3.36mph 3) 0.4m - 8:17(20:31/m) 35cal 2.93/3.13mph Add a comment 6.6mi, 1:00:01 Running - General Split Summary === 1) 1m - 9:46(9:46/m) 123cal 6.15/7.31mph 2) 1m - 9:20(9:20/m) 127cal 6.42/6.78mph 3) 1m - 9:12(9:12/m) 122cal 6.52/7.95mph 4) 1m - 8:34(8:34/m) 128cal 7/7.64mph 5) 1m - 8:49(8:49/m) 127cal 6.8/8.62mph 6) 1m - 9:06(9:06/m) 127cal 6.6/7.51mph 7) 0.56m - 5:14(9:22/m) 73cal 6.4/7.03mph Add a comment	2.8mi, 1:03:16 Cross-Training - Walking Split Summary === 1) 1m - 23:31(23:31/m) 80cal 2.55/3.42mph 2) 1m - 22:37(22:37/m) 83cal 2.65/3.61mph 3) 0.76m - 17:09(22:36/m) 66cal 2.66/3.21mph Add a comment 5.5mi, 46:59 Running - General Split Summary === 1) 1m - 9:16(9:16/m) 122cal 6.48/7.93mph 2) 1m - 8:35(8:35/m) 125cal 6.99/7.47mph 3) 1m - 8:13(8:13/m) 127cal 7.3/7.68mph 4) 1m - 8:09(8:09/m) 128cal 7.36/7.78mph 5) 1m - 8:37(8:37/m) 126cal 6.97/7.35mph 6) 0.48m - 4:09(8:34/m) 61cal 7/7.43mph Add a comment
Tue 31st Mar Mar 31	Wed 1st Apr Apr 1	Thu 2nd Apr Apr 2	Fri 3rd Apr Apr 3	Sat 4th Apr Apr 4	Sun 5th Apr Apr 5	Mon 6th Apr Apr 6
2.2mi, 51:50 Running - General Split Summary === 1) 1m - 24:10(24:10/m) 83cal 2.48/3.95mph 2) 1m - 22:33(22:33/m) 83cal 2.66/3.42mph 3) 0.2m - 5:08(25:37/m) 16cal 2.34/3.23mph Add a comment 3mi, 27:08 Running - General Split Summary === 1) 1m - 9:10(9:10/m) 122cal 6.55/7.39mph 2) 1m - 8:55(8:55/m) 127cal 6.72/7.14mph 3) 1m - 8:43(8:43/m) 125cal 6.89/7.78mph 4) 0.04m - 20(7:59/m) 4cal 7.51/6.85mph Add a comment	2.2mi, 51:12 Cross-Training - Walking Split Summary === 1) 1m - 24:09(24:09/m) 82cal 2.48/3.3mph 2) 1m - 22:35(22:35/m) 84cal 2.66/3.32mph 3) 0.18m - 4:27(24:21/m) 14cal 2.46/2.86mph Add a comment 3.1mi, 27:57 Running - General Split Summary === 1) 1m - 9:07(9:07/m) 125cal 6.59/7.37mph 2) 1m - 8:52(8:52/m) 125cal 6.77/9.02mph 3) 1m - 8:59(8:59/m) 127cal 6.68/8.47mph 4) 0.1m - 1:00(9:47/m) 13cal 6.14/7.64mph Add a comment	2.4mi, 55:05 Cross-Training - Walking Split Summary === 1) 1m - 22:23(22:23/m) 82cal 2.68/3.32mph 2) 1m - 23:32(23:32/m) 85cal 2.55/3.4mph 3) 0.44m - 9:10(20:50/m) 37cal 2.88/3.23mph Add a comment 3.6mi, 33:05 Running - General Split Summary === 1) 1m - 9:04(9:04/m) 125cal 6.62/6.97mph 2) 1m - 9:00(9:00/m) 127cal 6.67/7.03mph 3) 1m - 8:57(8:57/m) 127cal 6.71/7.6mph 4) 0.63m - 6:05(9:39/m) 81cal 6.22/7.1mph Add a comment	2.3mi, 54:08 Cross-Training - Walking Split Summary === 1) 1m - 23:42(23:42/m) 82cal 2.53/3.21mph 2) 1m - 23:04(23:04/m) 84cal 2.6/3.36mph 3) 0.32m - 7:22(22:43/m) 26cal 2.64/3.11mph Add a comment	2.1mi, 49:50 Cross-Training - Walking Split Summary === 1) 1m - 25:44(25:44/m) 80cal 2.33/3.51mph 2) 1m - 21:15(21:15/m) 85cal 2.82/3.4mph 3) 0.12m - 2:51(24:00/m) 9cal 2.5/2.78mph Add a comment 3.1mi, 21:23 Running - Race Pace Hillam coronarun #3 , course PB by over 10 seconds , happy with that . Knew I was having a decent run when the 2nd mile was sub 7 Split Summary === 1) 1m - 7:05(7:05/m) 123cal 8.46/9.77mph 2) 1m - 6:59(6:59/m) 125cal 8.59/8.83mph 3) 1m - 6:49(6:49/m) 126cal 8.8/9.08mph 4) 0.07m - 30(6:45/m) 9cal 8.9/9.08mph Add a comment	2.2mi, 50:55 Running - General Split Summary === 1) 1m - 24:31(24:31/m) 80cal 2.45/3.21mph 2) 1m - 22:38(22:38/m) 84cal 2.65/3.4mph 3) 0.16m - 3:45(23:40/m) 13cal 2.54/2.98mph Add a comment 6.5mi, 1:00:01 Running - General Split Summary === 1) 1m - 8:46(8:46/m) 126cal 6.85/8.01mph 2) 1m - 9:16(9:16/m) 128cal 6.48/6.95mph 3) 1m - 9:11(9:11/m) 126cal 6.53/6.74mph 4) 1m - 9:21(9:21/m) 125cal 6.42/7.51mph 5) 1m - 8:45(8:45/m) 128cal 6.85/7.89mph 6) 1m - 10:08(10:08/m) 127cal 5.92/8.43mph 7) 0.52m - 4:34(8:48/m) 66cal 6.81/7.35mph Add a comment	2.5mi, 57:41 Running - General Split Summary === 1) 1m - 24:46(24:46/m) 82cal 2.42/3.26mph 2) 1m - 23:08(23:08/m) 88cal 2.59/5.89mph 3) 0.45m - 9:47(21:43/m) 38cal 2.76/3.13mph Add a comment 6mi, 55:47 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 124cal 6.74/7.18mph 2) 1m - 8:36(8:36/m) 127cal 6.97/7.35mph 3) 1m - 9:29(9:29/m) 126cal 6.33/6.78mph 4) 1m - 9:49(9:49/m) 127cal 6.11/9.35mph 5) 1m - 9:16(9:16/m) 125cal 6.47/8.95mph 6) 1m - 9:42(9:43/m) 124cal 6.18/7.16mph Add a comment

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
100m	1	17 4:34/mi	62.46				17 62.46
400m	1	1:16 5:06/mi	62.97				1:16 62.97
1mi	10	5:54 5:54/mi	71.12			7:47 51.96	6:06 66.84			5:54 70.75	5:55 71.12		6:01 71.07
3000m	4	12:11 6:32/mi	69.38										12:11 69.38
1.9mi	2	13:11 7:01/mi	61.65			13:18 60.65	13:11 61.65
2mi	4	13:16 6:38/mi	67.26					14:20 60.80		15:08 58.50	13:16 67.26
2.6mi	1	18:16 7:10/mi	64.20					18:16 64.20
3mi	17	20:19 6:46/mi	68.44			20:57 64.85	21:08 64.78	20:19 68.44	21:52 63.59	21:51 64.14	21:24 66.02
3.1mi	2	22:00 7:06/mi	66.36								22:00 66.36
5km	510	20:10 6:29/mi	73.73	25:31 54.30	21:41 64.36	20:50 67.53	20:29 69.21	20:28 69.82	20:43 69.51	20:45 69.95	20:38 70.91	20:42 71.25	20:10 73.73	20:48 72.07	22:17 68.39	21:07 72.77	20:57 73.35
3.5mi	1	25:52 7:23/mi	64.23									25:52 64.23
3.6mi	1	25:50 7:17/mi	65.23									25:50 65.23
3.6mi	2	25:37 7:07/mi	66.18							27:30 61.16	25:37 66.18
3.7mi	9	26:39 7:12/mi	66.78					26:43 63.69			27:33 63.25		26:39 66.44	26:44 66.78	29:37 60.77	27:16 66.56
3.8mi	5	26:05 6:57/mi	68.25									26:05 68.25	26:30 67.72	26:46 67.59	28:59 62.94
3.8mi	9	27:17 7:11/mi	65.59							27:32 64.47	27:17 65.59
4mi	5	28:35 7:09/mi	68.64								30:48 61.16				31:17 62.20	28:35 68.64
6.5km	1	31:17 7:45/mi	60.31							31:17 60.31
4.3mi	23	33:50 7:58/mi	59.34					33:50 59.34		36:28 55.92				35:35 59.19
4.3mi	1	31:36 7:21/mi	66.89										31:36 66.89
4.4mi	1	32:53 7:28/mi	67.41													32:53 67.41
4.5mi	6	36:05 8:01/mi	59.84			48:55 42.79	37:04 57.35			36:05 59.84
4.7mi	1	33:39 7:10/mi	67.56								33:39 67.56
4.8mi	1	33:14 7:00/mi	67.52					33:14 67.52
5mi	6	33:48 6:50/mi	69.82						33:48 69.72		34:54 68.60	34:34 69.82	34:54 69.72	36:04 68.01		36:34 68.20
5mi	58	34:05 6:49/mi	69.82			35:27 65.60	36:22 64.44	34:05 69.30	34:40 68.67	37:07 64.64	35:42 67.74	35:30 68.67	35:12 69.82			39:53 63.16
5.3mi	3	38:45 7:19/mi	67.29									38:45 66.69	39:35 65.82			39:41 67.29
5.5mi	5	39:34 7:12/mi	68.33								54:11 49.10		39:34 68.33			49:20 56.17
5.6mi	1	44:47 8:00/mi	61.28								44:47 61.28
5.6mi	1	44:43 7:57/mi	63.62												44:43 63.62
5.6mi	1	41:36 7:23/mi	65.80							41:36 65.80
5.7mi	2	1:04:11 11:16/mi	44.59											1:04:11 44.59
5.8mi	1	43:47 7:33/mi	63.40					43:47 63.40
6mi	7	43:50 7:18/mi	66.75					43:50 65.52	44:43 64.72		45:04 65.25	58:07 51.00		45:08 66.75
6.1mi	1	54:18 8:54/mi	55.06								54:18 55.06
6.2mi	1	51:39 8:20/mi	60.27											51:39 60.27
10km	113	42:19 6:49/mi	72.54	50:30 57.54	49:44 58.43	44:10 66.30	45:06 65.80	43:48 67.90	43:18 69.22	45:39 66.71	43:56 69.32	42:19 72.54	43:28 71.20	44:51 69.56	50:15 62.60	46:35 68.09	44:50 71.34
6.2mi	1	44:21 7:08/mi	67.13					44:21 67.13
6.4mi	1	54:58 8:35/mi	57.06								54:58 57.06
6.6mi	2	49:06 7:26/mi	65.88								49:06 65.88	54:01 60.36
6.9mi	2	57:33 8:20/mi	57.74					57:33 57.74		1:02:39 53.90
7mi	7	53:22 7:37/mi	65.24					56:02 60.65		59:17 57.78		53:22 65.24	58:08 60.38
7.5mi	3	56:28 7:32/mi	66.06									56:28 66.06
8mi	1	1:02:13 7:47/mi	61.93					1:02:13 61.93
8.5mi	1	1:04:18 7:34/mi	64.21					1:04:18 64.21
8.7mi	1	1:19:27 9:06/mi	53.81						1:19:27 53.81
8.8mi	3	1:04:42 7:24/mi	65.69				1:08:08 61.89	1:04:42 65.69				1:07:48 64.77
9mi	2	1:05:40 7:18/mi	69.37						1:08:16 64.56				1:05:40 69.37
15km	3	1:09:36 7:28/mi	67.21							1:18:54 58.32	1:13:40 62.98	1:09:36 67.21
9.7mi	9	1:21:07 8:22/mi	60.27					1:35:11 49.70	1:43:02 46.29	1:34:01 51.15	1:26:25 56.10	1:21:07 60.27	1:24:34 58.30	1:48:11 45.96	1:35:11 52.69	1:35:12 53.13
10mi	42	1:13:49 7:23/mi	69.56			1:27:24 54.92	1:18:12 61.87	1:14:35 65.39	1:17:00 63.85	1:24:21 58.77	1:14:24 67.18	1:14:11 67.94	1:13:49 68.86	1:19:26 64.53	1:30:36 57.06	1:14:58 69.56	1:15:44 69.45
10.3mi	4	1:31:23 8:52/mi	57.29					1:59:03 42.20		1:45:07 48.58	1:38:14 52.41		1:31:23 57.29
12.1mi	1	2:29:30 12:20/mi	40.63							2:29:30 40.63
20km	2	1:39:38 8:01/mi	63.57								1:45:42 59.41	1:39:38 63.57
13.1mi	45	1:36:12 7:21/mi	68.72			2:01:54 52.26	1:43:33 62.01	1:39:08 65.31	1:36:12 67.86	1:44:24 63.06	1:41:01 65.72	1:38:21 68.08	1:38:16 68.72	1:43:54 65.56	1:58:26 58.02	1:46:42 64.97
26.2km	2	2:13:04 8:10/mi	61.50				2:27:01 55.20	2:13:04 61.50
17mi	1	3:48:30 13:26/mi	37.72						3:48:30 37.72
30km	3	2:47:33 8:59/mi	55.93				2:49:19 54.88	2:47:33 55.93		3:46:56 42.01
20mi	3	2:48:03 8:24/mi	61.39							3:08:26 54.28	2:48:03 61.39
21.7mi	1	3:01:09 8:21/mi	61.26							3:01:09 61.26
22mi	2	4:08:00 11:16/mi	44.60					4:08:00 44.60		4:31:00 41.51
23mi	2	4:50:00 12:37/mi	41.47							4:50:00 41.47
25mi	1	5:41:00 13:38/mi	38.34							5:41:00 38.34
26mi	1	4:18:34 9:57/mi	53.53									4:18:34 53.53
26.2mi	16	3:47:13 8:40/mi	60.83				4:15:26 52.26	3:57:11 56.77	3:57:51 57.10	3:57:43 57.63	3:47:13 60.83	4:53:50 47.46
31mi	1	4:31:03 8:45/mi	61.43										4:31:03 61.43

2020	Distance	Date	Result	WAVA
Snake Lane 10	10mi	23 Feb	1:15:44	69.45%
Roundhay parkrun	5km	22 Feb	22:18	68.91%
Rotherham parkrun	5km	15 Feb	23:06	66.52%
Doddington Hall parkrun	5km	8 Feb	21:35	71.20%
Dewsbury 10k	10km	2 Feb	44:50	71.34%
Bowling Park parkrun	5km	1 Feb	22:26	68.50%
East Park parkrun	5km	25 Jan	21:20	72.03%
PECO XC League Race 3 - Harrogate	5.5mi	19 Jan	46:01	60.72%
Beacon parkrun	5km	18 Jan	34:08	45.02%
Temple Newsam 10 (the TNT)	10mi	12 Jan	1:21:31	64.53%
Kew Woods parkrun	5km	11 Jan	22:11	69.27%
Ackworth Winter Handicap 10 mile	10mi	5 Jan	1:18:45	66.79%
Sutton Manor parkrun	5km	4 Jan	23:09	66.38%
Frickley Country parkrun	5km	1 Jan	22:52	67.20%
York parkrun	5km	1 Jan	20:57	73.35%
2019	Distance	Date	Result	WAVA
Selby parkrun	5km	28 Dec	21:13	72.43%
Campsall 5k	5km	26 Dec	22:09	69.37%
Pontefract Xmas Day parkrun	5km	25 Dec	21:29	71.53%
Selby parkrun	5km	21 Dec	21:41	70.87%
PECO XC League Race 2 - Middleton Park	4.5mi	15 Dec	40:39	56.24%
Selby parkrun	5km	14 Dec	22:14	69.11%
Alexandra parkrun, Moss Side	5km	7 Dec	21:24	71.81%
Wetherby parkrun	5km	30 Nov	22:15	69.06%
PECO XC League Race 1	5mi	24 Nov	39:01	65.10%
Millhouses parkrun	5km	23 Nov	21:07	72.77%
Tadcaster 10 - The Tad 10	10mi	17 Nov	1:14:58	69.56%
Jubilee parkrun	5km	16 Nov	22:12	68.65%
York 5K series	5km	14 Nov	21:48	69.90%
Birkenhead parkrun	5km	9 Nov	21:48	69.90%
The Michael Wakefield Relay	2mi	9 Nov	14:16	65.15%
Rothwell parkrun #111	5km	2 Nov	21:25	71.16%
Wistow 10k	10km	27 Oct	47:14	67.15%
Pontefract parkrun	5km	26 Oct	24:25	62.41%
Jesmond Dene Parkrun	5km	19 Oct	22:42	67.13%
Cusworth Hall parkrun	5km	12 Oct	21:51	69.74%
York 5K series	5km	10 Oct	21:52	69.69%
Doncaster parkrun	5km	5 Oct	21:07	72.17%
Pontefract Half Marathon	13.1mi	29 Sep	1:46:42	64.97%

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