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wAckie Racer M50

About

Race Times

All Races

Mileage

Training

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

Races
919
Miles
15669
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

Wahoo (68)

Current Status

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

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

2019 Targets

BIKE
1000

Set your targets for 2019

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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
2019	110	110	110	110	110	67	0	0	0	0	0	0	617
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

Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29
5.2mi, 49:32 Running - General Split Summary === 1) 0.62m - 5:42(9:10/m) 73cal 6.55/7.93mph 2) 0.62m - 6:33(10:33/m) 76cal 5.69/7.35mph 3) 0.62m - 6:00(9:40/m) 78cal 6.21/6.87mph 4) 0.62m - 5:46(9:16/m) 79cal 6.47/6.97mph 5) 0.62m - 5:53(9:28/m) 79cal 6.33/7.35mph 6) 0.62m - 5:41(9:08/m) 78cal 6.57/6.93mph 7) 0.62m - 5:57(9:34/m) 79cal 6.27/8.27mph 8) 0.62m - 5:35(8:59/m) 77cal 6.68/7.06mph 9) 0.27m - 2:26(9:04/m) 34cal 6.62/6.78mph Add a comment 2.2mi, 49:31 Cross-Training - Walking Split Summary === 1) 0.62m - 13:26(21:38/m) 53cal 2.77/3.67mph 2) 0.62m - 13:40(22:00/m) 53cal 2.73/3.34mph 3) 0.62m - 15:59(25:43/m) 52cal 2.33/3.21mph 4) 0.3m - 6:25(21:36/m) 26cal 2.78/3.17mph Add a comment	2.2mi, 49:31 Cross-Training - Walking Split Summary === 1) 0.62m - 14:24(23:10/m) 53cal 2.59/3.34mph 2) 0.62m - 13:58(22:28/m) 53cal 2.67/3.51mph 3) 0.62m - 14:56(24:02/m) 54cal 2.5/5.03mph 4) 0.3m - 6:14(20:47/m) 26cal 2.89/3.09mph Add a comment	2.2mi, 49:20 Cross-Training - Walking Split Summary === 1) 0.62m - 14:51(23:54/m) 51cal 2.51/3.23mph 2) 0.62m - 14:45(23:45/m) 52cal 2.53/4.47mph 3) 0.62m - 13:27(21:38/m) 54cal 2.77/3.61mph 4) 0.29m - 6:17(21:48/m) 24cal 2.75/2.94mph Add a comment 3.1mi, 23:57 Running - parkrun Conyngham Hall parkrun event #2 Twisted my back at work yesterday so had an uncomfortable jog around. Interesting , undulating 2 lapper on a variety of surfaces . Probably quite a tough course if you were going for it - I was just pleased to break 24 , it felt alot slower Split Summary === 1) 0.62m - 5:05(8:11/m) 72cal 7.33/8.5mph 2) 0.62m - 4:50(7:47/m) 80cal 7.7/9.6mph 3) 0.62m - 5:08(8:15/m) 78cal 7.27/8.41mph 4) 0.62m - 4:54(7:53/m) 83cal 7.61/10.65mph 5) 0.56m - 4:00(7:05/m) 71cal 8.46/10.5mph Add a comment 1mi, 9:44 Running - Warm Up Split Summary === 1) 0.62m - 6:00(9:40/m) 77cal 6.21/8.56mph 2) 0.38m - 3:44(9:47/m) 49cal 6.13/6.95mph Add a comment	7.4mi, 1:08:41 Running - General Split Summary === 1) 0.62m - 5:44(9:13/m) 78cal 6.51/7.43mph 2) 0.62m - 5:36(9:01/m) 76cal 6.65/7.06mph 3) 0.62m - 5:37(9:03/m) 79cal 6.63/7.08mph 4) 0.62m - 5:34(8:58/m) 78cal 6.69/7.16mph 5) 0.62m - 5:54(9:29/m) 79cal 6.32/6.78mph 6) 0.62m - 6:06(9:49/m) 80cal 6.12/6.66mph 7) 0.62m - 6:10(9:55/m) 77cal 6.05/6.59mph 8) 0.62m - 5:35(8:58/m) 78cal 6.69/6.95mph 9) 0.62m - 5:37(9:03/m) 80cal 6.63/8.91mph 10) 0.62m - 5:50(9:23/m) 81cal 6.4/8.93mph 11) 0.62m - 6:04(9:46/m) 79cal 6.14/7.26mph 12) 0.55m - 4:55(8:58/m) 69cal 6.69/6.97mph Add a comment	2.2mi, 48:53 Cross-Training - Walking Split Summary === 1) 0.62m - 14:46(23:46/m) 51cal 2.53/3.92mph 2) 0.62m - 13:31(21:46/m) 55cal 2.76/4.3mph 3) 0.62m - 13:27(21:39/m) 53cal 2.77/3.34mph 4) 0.34m - 7:09(21:03/m) 29cal 2.85/3.01mph Add a comment 5.5mi, 48:29 Running - General Split Summary === 1) 0.62m - 5:27(8:46/m) 78cal 6.84/7.66mph 2) 0.62m - 5:29(8:50/m) 78cal 6.79/7.18mph 3) 0.62m - 5:11(8:21/m) 78cal 7.19/7.6mph 4) 0.62m - 5:26(8:45/m) 80cal 6.86/7.51mph 5) 0.62m - 5:24(8:41/m) 79cal 6.91/8.5mph 6) 0.62m - 5:28(8:48/m) 78cal 6.82/6.97mph 7) 0.62m - 5:24(8:42/m) 79cal 6.9/7.33mph 8) 0.62m - 5:50(9:24/m) 79cal 6.38/7.31mph 9) 0.49m - 4:49(9:49/m) 60cal 6.11/8.06mph Add a comment	4.2mi, 38:08 Running - General Split Summary === 1) 0.62m - 5:51(9:25/m) 73cal 6.38/6.64mph 2) 0.62m - 5:20(8:35/m) 78cal 6.98/7.43mph 3) 0.62m - 5:15(8:27/m) 78cal 7.1/7.33mph 4) 0.62m - 5:23(8:39/m) 79cal 6.93/7.24mph 5) 0.62m - 6:02(9:42/m) 81cal 6.19/6.95mph 6) 0.62m - 6:00(9:39/m) 81cal 6.22/9.73mph 7) 0.43m - 4:18(9:54/m) 53cal 6.06/7.1mph Add a comment 2.2mi, 52:17 Cross-Training - Walking Split Summary === 1) 0.62m - 15:44(25:19/m) 51cal 2.37/3.97mph 2) 0.62m - 14:00(22:31/m) 53cal 2.66/3.9mph 3) 0.62m - 14:27(23:16/m) 54cal 2.58/4.47mph 4) 0.32m - 8:06(25:19/m) 26cal 2.37/2.98mph Add a comment	4mi, 35:59 Running - General Split Summary === 1) 0.62m - 6:04(9:46/m) 77cal 6.14/7.06mph 2) 0.62m - 6:11(9:56/m) 76cal 6.04/8.6mph 3) 0.62m - 5:19(8:34/m) 78cal 7.01/7.33mph 4) 0.62m - 5:20(8:36/m) 78cal 6.98/7.95mph 5) 0.62m - 5:25(8:44/m) 77cal 6.87/9.68mph 6) 0.62m - 5:16(8:29/m) 80cal 7.08/8.47mph 7) 0.28m - 2:24(8:37/m) 35cal 6.96/7.33mph Add a comment 2.5mi, 54:47 Cross-Training - Walking Split Summary === 1) 0.62m - 15:26(24:50/m) 51cal 2.42/5.38mph 2) 0.62m - 12:57(20:50/m) 53cal 2.88/3.19mph 3) 0.62m - 12:59(20:54/m) 53cal 2.87/3.44mph 4) 0.6m - 13:25(22:16/m) 52cal 2.69/3.28mph Add a comment
Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5
4.1mi, 37:35 Running - General Split Summary === 1) 0.62m - 5:59(9:37/m) 74cal 6.24/6.47mph 2) 0.62m - 5:59(9:38/m) 81cal 6.23/8.89mph 3) 0.62m - 5:14(8:25/m) 79cal 7.13/8.66mph 4) 0.62m - 5:16(8:28/m) 79cal 7.08/7.49mph 5) 0.62m - 5:46(9:17/m) 79cal 6.47/7.06mph 6) 0.62m - 6:07(9:51/m) 76cal 6.09/6.76mph 7) 0.37m - 3:14(8:49/m) 46cal 6.8/6.91mph Add a comment 2.2mi, 49:52 Cross-Training - Walking Split Summary === 1) 0.62m - 15:09(24:23/m) 51cal 2.46/3.28mph 2) 0.62m - 13:52(22:18/m) 51cal 2.69/3.09mph 3) 0.62m - 13:28(21:40/m) 52cal 2.77/3.09mph 4) 0.33m - 7:23(22:08/m) 29cal 2.71/3.28mph Add a comment	2.2mi, 49:15 Cross-Training - Walking Split Summary === 1) 0.62m - 12:48(20:36/m) 52cal 2.91/3.17mph 2) 0.62m - 13:27(21:38/m) 53cal 2.77/3.23mph 3) 0.62m - 14:50(23:53/m) 52cal 2.51/3.78mph 4) 0.36m - 8:10(22:34/m) 31cal 2.66/3.11mph Add a comment	2.4mi, 54:04 Cross-Training - Walking Split Summary === 1) 0.62m - 14:32(23:23/m) 52cal 2.57/3.21mph 2) 0.62m - 13:39(21:58/m) 52cal 2.73/3.51mph 3) 0.62m - 12:58(20:52/m) 53cal 2.87/3.36mph 4) 0.57m - 12:55(22:42/m) 48cal 2.64/3.23mph Add a comment 3.1mi, 22:47 Running - parkrun Alvaston parkrun results for event #2 , potentially a fast course , all tarmac & fairly flat with a couple of laps of a small field & a long & short out'n'back. Split Summary === 1) 0.62m - 4:36(7:24/m) 76cal 8.12/9.98mph 2) 0.62m - 4:31(7:17/m) 78cal 8.24/8.62mph 3) 0.62m - 4:41(7:32/m) 81cal 7.97/8.6mph 4) 0.62m - 4:30(7:15/m) 79cal 8.28/8.64mph 5) 0.61m - 4:29(7:23/m) 78cal 8.13/9.96mph Add a comment 1mi, 8:30 Running - Warm Up Split Summary === 1) 0.62m - 5:33(8:56/m) 76cal 6.72/7.35mph 2) 0.33m - 2:57(9:05/m) 42cal 6.61/7.62mph Add a comment	3.5mi, 31:45 Running - General Split Summary === 1) 0.62m - 5:20(8:35/m) 79cal 6.99/8.47mph 2) 0.62m - 5:31(8:53/m) 82cal 6.76/8.93mph 3) 0.62m - 5:34(8:58/m) 79cal 6.69/7.35mph 4) 0.62m - 5:56(9:32/m) 78cal 6.29/7.01mph 5) 0.62m - 6:01(9:41/m) 80cal 6.19/8.56mph 6) 0.39m - 3:24(8:39/m) 50cal 6.93/7.58mph Add a comment 2.2mi, 47:24 Cross-Training - Walking Split Summary === 1) 0.62m - 13:51(22:17/m) 52cal 2.69/3.76mph 2) 0.62m - 12:58(20:52/m) 54cal 2.88/3.3mph 3) 0.62m - 13:39(21:58/m) 56cal 2.73/4.11mph 4) 0.29m - 6:56(23:31/m) 23cal 2.55/3.13mph Add a comment 0.6mi, 5:40 Running - General Split Summary === 1) 0.61m - 5:40(9:15/m) 74cal 6.48/8.04mph Add a comment 0.6mi, 5:11 Running - General Split Summary === 1) 0.62m - 5:11(8:23/m) 76cal 7.16/7.72mph Add a comment	3.7mi, 30:59 Running - General Split Summary === 1) 0.62m - 5:35(9:00/m) 81cal 6.67/7.93mph 2) 0.62m - 5:07(8:14/m) 79cal 7.29/7.51mph 3) 0.62m - 4:51(7:49/m) 79cal 7.68/8.01mph 4) 0.62m - 4:59(8:01/m) 80cal 7.49/7.72mph 5) 0.62m - 6:03(9:44/m) 83cal 6.16/9.25mph 6) 0.58m - 4:24(7:35/m) 74cal 7.91/10.21mph Add a comment 2.2mi, 46:21 Cross-Training - Walking Split Summary === 1) 0.62m - 14:01(22:33/m) 54cal 2.66/3.92mph 2) 0.62m - 13:19(21:25/m) 52cal 2.8/3.36mph 3) 0.62m - 13:10(21:12/m) 53cal 2.83/3.61mph 4) 0.29m - 5:52(20:11/m) 25cal 2.97/3.15mph Add a comment	0.7mi, 17:28 Cross-Training - Walking Split Summary === 1) 0.62m - 15:34(25:03/m) 52cal 2.4/3.95mph 2) 0.08m - 1:54(22:29/m) 7cal 2.67/2.82mph Add a comment	4.6mi, 39:58 Running - General Split Summary === 1) 0.62m - 5:10(8:20/m) 76cal 7.21/7.68mph 2) 0.62m - 5:16(8:29/m) 79cal 7.07/7.33mph 3) 0.62m - 5:29(8:49/m) 78cal 6.8/7.74mph 4) 0.62m - 5:18(8:31/m) 79cal 7.04/7.74mph 5) 0.62m - 5:18(8:31/m) 78cal 7.04/7.47mph 6) 0.62m - 5:49(9:21/m) 81cal 6.42/8.41mph 7) 0.62m - 5:39(9:06/m) 78cal 6.59/7.12mph 8) 0.23m - 1:59(8:35/m) 28cal 6.99/7.26mph Add a comment 2.2mi, 48:43 Cross-Training - Walking Split Summary === 1) 0.62m - 15:13(24:29/m) 51cal 2.45/3.44mph 2) 0.62m - 13:35(21:52/m) 52cal 2.74/3.61mph 3) 0.62m - 13:05(21:04/m) 54cal 2.85/3.28mph 4) 0.31m - 6:50(22:01/m) 27cal 2.72/2.88mph Add a comment
Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10	Tue 11th Jun Jun 11	Wed 12th Jun Jun 12
4.3mi, 39:30 Running - General Split Summary === 1) 0.62m - 6:03(9:45/m) 77cal 6.16/6.95mph 2) 0.62m - 6:11(9:57/m) 77cal 6.03/9.48mph 3) 0.62m - 6:00(9:39/m) 79cal 6.21/8.45mph 4) 0.62m - 5:39(9:05/m) 78cal 6.6/8.31mph 5) 0.62m - 5:20(8:35/m) 79cal 6.99/7.89mph 6) 0.62m - 5:44(9:14/m) 79cal 6.5/8.45mph 7) 0.53m - 4:33(8:36/m) 66cal 6.98/7.6mph Add a comment 1.9mi, 41:55 Cross-Training - Walking Split Summary === 1) 0.62m - 13:52(22:18/m) 51cal 2.69/3.09mph 2) 0.62m - 13:31(21:46/m) 53cal 2.76/3.51mph 3) 0.61m - 14:32(23:53/m) 51cal 2.51/3.26mph Add a comment	0.7mi, 19:46 Cross-Training - Walking Split Summary === 1) 0.62m - 18:00(28:58/m) 47cal 2.07/3.76mph 2) 0.06m - 1:46(28:59/m) 4cal 2.07/2.8mph Add a comment	2.2mi, 51:03 Cross-Training - Walking Split Summary === 1) 0.62m - 15:42(25:16/m) 51cal 2.38/3.95mph 2) 0.62m - 13:43(22:05/m) 56cal 2.72/3.47mph 3) 0.62m - 13:43(22:04/m) 53cal 2.72/3.28mph 4) 0.32m - 7:56(24:52/m) 27cal 2.41/3.09mph Add a comment 3.1mi, 23:31 Running - General Split Summary === 1) 0.62m - 4:33(7:19/m) 76cal 8.21/9.62mph 2) 0.62m - 4:34(7:21/m) 78cal 8.16/8.52mph 3) 0.62m - 4:50(7:47/m) 80cal 7.72/8.37mph 4) 0.62m - 4:41(7:33/m) 77cal 7.95/8.33mph 5) 0.62m - 4:45(7:38/m) 80cal 7.86/8.16mph 6) 0.02m - 8(7:07/m) 2cal 8.42/8.16mph Add a comment 0.4mi, 3:47 Running - Warm Up Split Summary === 1) 0.44m - 3:47(8:39/m) 53cal 6.93/7.39mph Add a comment 0.8mi, 6:53 Running - Warm Up Split Summary === 1) 0.62m - 5:13(8:23/m) 76cal 7.15/7.51mph 2) 0.2m - 1:40(8:30/m) 25cal 7.06/7.33mph Add a comment	5.7mi, 50:25 Running - General Split Summary === 1) 0.62m - 5:16(8:29/m) 78cal 7.08/8.35mph 2) 0.62m - 5:26(8:45/m) 79cal 6.86/7.08mph 3) 0.62m - 5:59(9:38/m) 80cal 6.23/7.78mph 4) 0.62m - 5:45(9:15/m) 75cal 6.49/7.85mph 5) 0.62m - 5:07(8:15/m) 78cal 7.28/8.62mph 6) 0.62m - 5:22(8:38/m) 81cal 6.95/7.85mph 7) 0.62m - 5:35(8:59/m) 80cal 6.68/7.95mph 8) 0.62m - 5:40(9:08/m) 79cal 6.57/7.64mph 9) 0.62m - 5:20(8:35/m) 78cal 6.99/9.1mph 10) 0.1m - 55(9:05/m) 13cal 6.61/7.14mph Add a comment 2.2mi, 49:22 Cross-Training - Walking Split Summary === 1) 0.62m - 14:22(23:07/m) 52cal 2.59/3.97mph 2) 0.62m - 13:14(21:18/m) 55cal 2.82/3.65mph 3) 0.62m - 12:58(20:52/m) 51cal 2.87/3.3mph 4) 0.37m - 8:48(24:06/m) 30cal 2.49/3.03mph Add a comment	3.7mi, 31:59 Running - General Split Summary === 1) 0.62m - 5:15(8:27/m) 75cal 7.1/7.35mph 2) 0.62m - 5:03(8:08/m) 79cal 7.38/8.31mph 3) 0.62m - 4:59(8:01/m) 80cal 7.49/7.78mph 4) 0.62m - 4:58(8:00/m) 80cal 7.5/7.74mph 5) 0.62m - 6:16(10:05/m) 76cal 5.95/7.68mph 6) 0.62m - 5:23(8:40/m) 75cal 6.93/7.28mph 7) 0.01m - 5(9:52/m) 1cal 6.09/6.93mph Add a comment 3.1mi, 1:02:58 Cross-Training - Walking Split Summary === 1) 0.62m - 14:04(22:39/m) 51cal 2.65/4.4mph 2) 0.62m - 12:27(20:02/m) 51cal 3/3.51mph 3) 0.62m - 11:53(19:07/m) 55cal 3.14/3.49mph 4) 0.62m - 12:15(19:42/m) 53cal 3.04/3.61mph 5) 0.61m - 12:19(20:20/m) 54cal 2.95/3.11mph Add a comment	0.8mi, 22:21 Cross-Training - Walking Split Summary === 1) 0.62m - 17:14(27:44/m) 50cal 2.16/4.61mph 2) 0.2m - 5:07(25:08/m) 13cal 2.39/4.66mph Add a comment	6.2mi, 49:55 Running - Race Sandal Beat 10k - PW for the race but not through lack of effort , at least I got a sub 50 , never thought i'd see that as an achievement again , but pleased with the result Split Summary === 1) 0.62m - 4:56(7:56/m) 77cal 7.56/9.1mph 2) 0.62m - 4:45(7:39/m) 79cal 7.85/9.23mph 3) 0.62m - 4:58(8:00/m) 80cal 7.5/8.77mph 4) 0.62m - 5:05(8:11/m) 81cal 7.33/8.29mph 5) 0.62m - 4:56(7:57/m) 77cal 7.55/7.85mph 6) 0.62m - 5:05(8:11/m) 81cal 7.33/8.77mph 7) 0.62m - 5:02(8:05/m) 78cal 7.42/8.22mph 8) 0.62m - 5:13(8:24/m) 79cal 7.14/8.64mph 9) 0.62m - 5:17(8:30/m) 82cal 7.05/8.14mph 10) 0.62m - 4:37(7:29/m) 76cal 8.01/10.77mph Add a comment 1.1mi, 9:33 Running - Warm Up Split Summary === 1) 0.62m - 5:36(9:01/m) 77cal 6.66/7.58mph 2) 0.43m - 3:57(9:10/m) 54cal 6.55/6.95mph Add a comment
Thu 13th Jun Jun 13	Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16	Mon 17th Jun Jun 17	Tue 18th Jun Jun 18	Wed 19th Jun Jun 19
3.2mi, 22:12 Running - General Split Summary === 1) 0.62m - 4:14(6:49/m) 73cal 8.8/10.62mph 2) 0.62m - 4:24(7:05/m) 78cal 8.46/8.79mph 3) 0.62m - 4:22(7:01/m) 78cal 8.54/8.75mph 4) 0.62m - 4:23(7:03/m) 78cal 8.52/8.83mph 5) 0.62m - 4:22(7:02/m) 78cal 8.54/8.83mph 6) 0.08m - 26(5:44/m) 8cal 10.47/9.56mph Add a comment 0.4mi, 3:47 Running - Warm Down Split Summary === 1) 0.4m - 3:47(9:31/m) 49cal 6.31/7.83mph Add a comment 1.1mi, 9:10 Running - Warm Up Split Summary === 1) 0.62m - 5:31(8:53/m) 75cal 6.75/7.26mph 2) 0.43m - 3:39(8:25/m) 54cal 7.13/7.35mph Add a comment	2.2mi, 49:10 Cross-Training - Walking Split Summary === 1) 0.62m - 15:48(25:25/m) 51cal 2.36/3.17mph 2) 0.62m - 13:28(21:40/m) 53cal 2.77/3.19mph 3) 0.62m - 13:08(21:09/m) 54cal 2.84/3.09mph 4) 0.31m - 6:46(22:03/m) 27cal 2.72/2.96mph Add a comment	0.6mi, 5:10 Running - Warm Down Split Summary === 1) 0.55m - 5:10(9:22/m) 69cal 6.41/7.51mph Add a comment 3.1mi, 22:44 Running - parkrun Selby parkrun event #75, not as quick as hoped but still a course PB Split Summary === 1) 0.62m - 4:25(7:06/m) 75cal 8.44/8.95mph 2) 0.62m - 4:31(7:16/m) 79cal 8.25/8.41mph 3) 0.62m - 4:38(7:27/m) 81cal 8.06/10mph 4) 0.62m - 4:39(7:29/m) 80cal 8.01/8.25mph 5) 0.62m - 4:25(7:07/m) 78cal 8.43/11.23mph 6) 0.02m - 6(5:03/m) 2cal 11.9/11.04mph Add a comment 1mi, 9:22 Running - Warm Up Split Summary === 1) 0.62m - 5:44(9:14/m) 74cal 6.49/7.53mph 2) 0.38m - 3:37(9:26/m) 49cal 6.36/6.66mph Add a comment	1.3mi, 12:04 Running - General Split Summary === 1) 0.62m - 5:38(9:05/m) 72cal 6.61/7.33mph 2) 0.62m - 5:35(8:59/m) 78cal 6.68/6.99mph 3) 0.09m - 51(9:23/m) 11cal 6.4/6.87mph Add a comment 1.9mi, 42:12 Cross-Training - Walking Split Summary === 1) 0.62m - 14:28(23:17/m) 52cal 2.58/3.23mph 2) 0.62m - 13:19(21:27/m) 52cal 2.8/3.26mph 3) 0.62m - 14:23(23:09/m) 53cal 2.59/3.03mph 4) 0m - 1(19:59/m) 3/2.61mph Add a comment 2.3mi, 19:48 Running - General Split Summary === 1) 0.62m - 5:22(8:37/m) 77cal 6.96/7.78mph 2) 0.62m - 5:25(8:42/m) 78cal 6.89/7.24mph 3) 0.62m - 5:22(8:38/m) 78cal 6.95/7.7mph 4) 0.45m - 3:40(8:09/m) 56cal 7.36/10.79mph Add a comment	2.5mi, 51:07 Running - General Split Summary === 1) 0.62m - 12:17(19:46/m) 52cal 3.04/3.26mph 2) 0.62m - 12:17(19:46/m) 54cal 3.04/3.23mph 3) 0.62m - 13:03(21:01/m) 52cal 2.86/3.17mph 4) 0.62m - 13:24(21:33/m) 52cal 2.78/3.21mph 5) 0m - 6(21:19/m) 2.81/2.96mph Add a comment 5.2mi, 49:42 Running - General Split Summary === 1) 0.62m - 5:24(8:42/m) 77cal 6.9/7.41mph 2) 0.62m - 5:45(9:15/m) 80cal 6.49/8.56mph 3) 0.62m - 5:25(8:43/m) 79cal 6.89/7.35mph 4) 0.62m - 5:38(9:05/m) 77cal 6.61/7.58mph 5) 0.62m - 6:08(9:52/m) 74cal 6.08/6.82mph 6) 0.62m - 5:55(9:31/m) 78cal 6.3/6.68mph 7) 0.62m - 5:33(8:56/m) 75cal 6.72/8.14mph 8) 0.62m - 7:25(11:56/m) 72cal 5.03/7.45mph 9) 0.25m - 2:29(9:47/m) 29cal 6.13/7.6mph Add a comment	3.9mi, 31:37 Running - General Split Summary === 1) 0.62m - 5:32(8:54/m) 73cal 6.74/7.89mph 2) 0.62m - 5:16(8:29/m) 78cal 7.08/11.77mph 3) 0.62m - 4:43(7:36/m) 79cal 7.9/8.75mph 4) 0.62m - 4:30(7:15/m) 81cal 8.27/10.96mph 5) 0.62m - 5:01(8:04/m) 78cal 7.43/8.83mph 6) 0.62m - 4:59(8:02/m) 77cal 7.47/9.31mph 7) 0.2m - 1:35(7:44/m) 26cal 7.76/8.41mph Add a comment 0.5mi, 4:08 Running - General Split Summary === 1) 0.46m - 4:08(9:04/m) 56cal 6.62/7.49mph Add a comment	-

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
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	3	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	461	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	21:48 69.90
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	8	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	28:26 63.83
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	4	30:48 7:42/mi	62.20								30:48 61.16				31:17 62.20	31:37 62.06
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	5	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	56	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
5.3mi	2	38:45 7:19/mi	66.69									38:45 66.69	39:35 65.82
5.5mi	3	39:34 7:12/mi	68.33								54:11 49.10		39:34 68.33
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	111	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
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	7	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
10mi	38	1:13:49 7:23/mi	68.86			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	1:18:50 66.15
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	44	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
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

2019	Date	Result	WAVA
Denby Dale Travellers - Race The Train	18 Jun	31:37	62.06%
Selby parkrun	15 Jun	22:44	67.03%
York 5K series	13 Jun	22:11	68.70%
Sandall Beat Trail 10k	12 Jun	49:56	63.52%
Blyth Links parkrun	8 Jun	23:30	64.85%
Alvaston parkrun	1 Jun	22:32	67.63%
Conyngham Hall parkrun #2	25 May	23:57	63.63%
Wakefield Thornes parkrun	18 May	22:31	67.68%
Askern 10k	15 May	46:35	68.09%
Scunthorpe parkrun	11 May	22:00	69.27%
York 5K series	9 May	21:57	69.43%
Selby parkrun	4 May	22:55	66.50%
Spencers Dash 2	1 May	28:26	63.83%
Trunce 2	29 Apr	36:52	58.08%
Tyne Green parkrun	27 Apr	21:58	69.37%
York parkrun	20 Apr	21:50	69.80%
Penistone parkrun	13 Apr	22:31	67.68%
York 5K series	11 Apr	21:48	69.90%
York parkrun	6 Apr	22:26	67.93%
Goole Handicap	3 Apr	36:34	68.20%
Trunce 1	1 Apr	40:25	52.98%
Watermeadows parkrun	30 Mar	22:17	68.39%
Wakefield 10k	24 Mar	46:38	68.02%
Harrogate parkrun	23 Mar	23:44	64.21%
Thirsk 10	17 Mar	1:18:50	66.15%
Centre Vale parkrun	16 Mar	24:24	62.46%
York 5K series	14 Mar	22:32	67.63%
Heslington parkrun	9 Mar	23:19	65.36%
Marshall Drive parkrun, Brotton	2 Mar	23:25	65.08%
Isabel Trail parkrun	23 Feb	22:11	68.70%
Wombwell 4.4 mile (should have been 5)	17 Feb	32:53	67.41%
Fleetwood Promenade parkrun	16 Feb	22:46	66.94%
York 5K series	14 Feb	21:53	69.64%
Crewe parkrun	9 Feb	23:36	64.57%
Pontefract parkrun	2 Feb	22:51	66.69%
Peco #4 Crimple Valley Harrogate	20 Jan	39:13	57.81%
The Pastures parkrun	19 Jan	27:59	54.46%
Ackworth Winter Handicap 10 mile	13 Jan	1:28:13	59.11%
Frickley Country parkrun	12 Jan	23:51	63.90%

wAckie Racer M50

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