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wAckie Racer M55

About

Race Times

All Races

Mileage

Training

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

Races
977
Miles
16463
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.

Current Status

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

Best Badges

This user has collected 109 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

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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	91	0	0	0	0	0	0	0	0	0	0	0	91
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

Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31
3.1mi, 21:29 Running - parkrun Split Summary === 1) 0.62m - 4:07(6:38/m) 75cal 9.05/10.16mph 2) 0.62m - 4:22(7:02/m) 79cal 8.54/8.97mph 3) 0.62m - 4:21(6:59/m) 81cal 8.59/11.44mph 4) 0.62m - 4:11(6:44/m) 78cal 8.91/9.23mph 5) 0.62m - 4:20(6:59/m) 78cal 8.59/9.25mph 6) 0.02m - 7(7:14/m) 2cal 8.29/9.46mph Add a comment 1mi, 8:32 Running - General Split Summary === 1) 0.62m - 5:21(8:37/m) 77cal 6.96/7.47mph 2) 0.38m - 3:11(8:23/m) 49cal 7.16/8.52mph Add a comment	0.4mi, 3:12 Running - Warm Down Split Summary === 1) 0.37m - 3:12(8:45/m) 42cal 6.86/7.45mph Add a comment 3.1mi, 22:09 Running - Race Campsall Boxing Day 5k Split Summary === 1) 1m - 7:15(7:15/m) 127cal 8.28/9.79mph 2) 1m - 7:00(7:00/m) 126cal 8.58/8.95mph 3) 1m - 7:25(7:25/m) 129cal 8.09/10.54mph 4) 0.09m - 30(5:52/m) 10cal 10.21/12.21mph Add a comment 1mi, 9:04 Running - Warm Up Split Summary === 1) 1m - 8:49(8:49/m) 119cal 6.8/8.31mph 2) 0.03m - 15(9:06/m) 3cal 6.59/6.97mph Add a comment 2.1mi, 43:58 Cross-Training - Walking Split Summary === 1) 1m - 20:15(20:15/m) 84cal 2.96/3.63mph 2) 1m - 21:07(21:07/m) 87cal 2.84/3.32mph 3) 0.12m - 2:36(20:55/m) 10cal 2.87/3.19mph Add a comment	-	2.2mi, 47:41 Cross-Training - Walking Split Summary === 1) 1m - 22:29(22:29/m) 80cal 2.67/3.44mph 2) 1m - 21:02(21:02/m) 84cal 2.85/3.4mph 3) 0.16m - 4:10(26:19/m) 12cal 2.28/3.21mph Add a comment 3.1mi, 21:13 Running - parkrun Selby parkrun pacing event , last chance of a sub 21 this year & wasn't quite up to the job , but another course best by quite a chunk so happy enough , Split Summary === 1) 1m - 6:57(6:57/m) 123cal 8.64/9.64mph 2) 1m - 6:49(6:49/m) 128cal 8.8/11.37mph 3) 1m - 6:43(6:43/m) 126cal 8.93/9.2mph 4) 0.13m - 44(5:45/m) 15cal 10.44/9.93mph Add a comment 1mi, 8:56 Running - Warm Up Split Summary === 1) 1m - 8:53(8:53/m) 125cal 6.75/7.6mph 2) 0m - 2(9:15/m) 6.48/6.41mph Add a comment	2.2mi, 50:21 Cross-Training - Walking Split Summary === 1) 1m - 24:35(24:35/m) 80cal 2.44/3.61mph 2) 1m - 22:21(22:21/m) 85cal 2.68/3.17mph 3) 0.15m - 3:24(22:20/m) 13cal 2.69/3.19mph Add a comment 8mi, 1:13:31 Running - General Split Summary === 1) 1m - 9:28(9:28/m) 125cal 6.34/7.22mph 2) 1m - 9:12(9:12/m) 125cal 6.53/7.31mph 3) 1m - 9:09(9:09/m) 126cal 6.55/7.33mph 4) 1m - 9:16(9:16/m) 130cal 6.47/9.48mph 5) 1m - 9:13(9:13/m) 127cal 6.51/7.03mph 6) 1m - 9:07(9:07/m) 127cal 6.58/7.14mph 7) 1m - 8:52(8:52/m) 129cal 6.76/7.49mph 8) 1m - 9:14(9:13/m) 128cal 6.51/8.12mph Add a comment 1mi, 8:49 Running - General Split Summary === 1) 1m - 8:44(8:44/m) 123cal 6.87/7.31mph 2) 0.01m - 4(8:33/m) 1cal 7.01/6.95mph Add a comment	2.1mi, 43:02 Cross-Training - Walking Split Summary === 1) 1m - 21:21(21:21/m) 82cal 2.81/3.53mph 2) 1m - 19:01(19:01/m) 87cal 3.15/3.76mph 3) 0.14m - 2:40(19:45/m) 11cal 3.04/3.28mph Add a comment 3.5mi, 29:41 Running - General Split Summary === 1) 1m - 8:13(8:13/m) 125cal 7.3/7.62mph 2) 1m - 8:33(8:33/m) 128cal 7.01/7.53mph 3) 1m - 8:36(8:36/m) 126cal 6.97/7.78mph 4) 0.51m - 4:19(8:24/m) 64cal 7.14/7.28mph Add a comment	2.1mi, 47:47 Cross-Training - Walking Split Summary === 1) 1m - 24:26(24:26/m) 77cal 2.46/3.9mph 2) 1m - 20:41(20:41/m) 86cal 2.9/3.47mph 3) 0.13m - 2:40(21:02/m) 11cal 2.85/3.03mph Add a comment
Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7
2.1mi, 46:00 Cross-Training - Walking Split Summary === 1) 1m - 23:01(23:01/m) 84cal 2.61/3.97mph 2) 1m - 20:12(20:12/m) 85cal 2.97/3.86mph 3) 0.13m - 2:47(20:39/m) 10cal 2.91/3.03mph Add a comment 3.1mi, 22:54 Running - parkrun Frickley parkrun , 2nd of the NYD Double, tired legs after the earlier run at York, but still felt like I had a decent run - till I looked at my Garmin Split Summary === 1) 1m - 8:03(8:03/m) 122cal 7.45/8.66mph 2) 1m - 7:18(7:18/m) 128cal 8.21/11.1mph 3) 1m - 6:59(6:59/m) 125cal 8.6/10.65mph 4) 0.1m - 34(5:55/m) 11cal 10.14/9.79mph Add a comment 3.1mi, 20:56 Running - parkrun York NYD parkrun , sub 21 on the first day of the year , wasn't letting that 21 bib get away from me today , last week gave me the confidence that I had it in me , held on till 500m to go then left him behind York NYD parkrun , sub 21 on the first day of the year , wasn't letting that 21 bib get away from me today , last week gave me the confidence that I had it in me , held on till 500m to go then left him behind Split Summary === 1) 1m - 6:49(6:49/m) 122cal 8.8/9.46mph 2) 1m - 6:49(6:49/m) 127cal 8.81/9.06mph 3) 1m - 6:38(6:38/m) 126cal 9.06/9.37mph 4) 0.12m - 41(5:34/m) 13cal 10.77/10.27mph Add a comment 1.3mi, 11:25 Running - Warm Up Split Summary === 1) 1m - 8:45(8:45/m) 120cal 6.86/8.04mph 2) 0.3m - 2:40(8:57/m) 37cal 6.71/6.8mph Add a comment	2.4mi, 49:44 Cross-Training - Walking Split Summary === 1) 1m - 22:02(22:02/m) 83cal 2.72/3.82mph 2) 1m - 19:52(19:52/m) 84cal 3.02/4.15mph 3) 0.41m - 7:50(19:21/m) 33cal 3.1/3.65mph Add a comment	2.9mi, 25:39 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 124cal 6.79/7.33mph 2) 1m - 8:59(8:59/m) 127cal 6.68/7.12mph 3) 0.89m - 7:50(8:50/m) 112cal 6.8/7.1mph Add a comment	3.1mi, 23:12 Running - parkrun Sutton Manor parkrun event #5 Split a challenging but enjoyable course with steep ups & downs around the Dream Sculpture Summary === 1) 1m - 7:25(7:25/m) 124cal 8.09/10.65mph 2) 1m - 7:24(7:24/m) 129cal 8.1/9.16mph 3) 1m - 7:43(7:43/m) 125cal 7.78/9.02mph 4) 0.11m - 40(5:51/m) 13cal 10.27/12.92mph Add a comment 1.1mi, 9:55 Running - Warm Up Split Summary === 1) 1m - 9:07(9:07/m) 118cal 6.58/8.1mph 2) 0.09m - 47(9:09/m) 12cal 6.56/7.78mph Add a comment	1.2mi, 23:06 Cross-Training - Walking Split Summary === 1) 1m - 18:08(18:08/m) 91cal 3.31/8.35mph 2) 0.15m - 4:58(34:10/m) 13cal 1.76/3.36mph Add a comment 0.3mi, 3:31 Running - General Split Summary === 1) 0.33m - 3:31(10:48/m) 35cal 5.56/6.91mph Add a comment 9.9mi, 1:18:47 Running - General Split Summary === 1) 1m - 7:16(7:16/m) 125cal 8.25/10.46mph 2) 1m - 8:07(8:07/m) 127cal 7.4/8.35mph 3) 1m - 7:32(7:32/m) 128cal 7.97/8.43mph 4) 1m - 8:17(8:17/m) 129cal 7.24/8.01mph 5) 1m - 7:33(7:33/m) 126cal 7.95/8.77mph 6) 1m - 8:01(8:01/m) 130cal 7.49/10.1mph 7) 1m - 8:44(8:44/m) 124cal 6.88/7.66mph 8) 1m - 8:11(8:11/m) 127cal 7.33/8.54mph 9) 1m - 8:22(8:22/m) 131cal 7.16/7.89mph 10) 0.88m - 6:45(7:42/m) 108cal 7.8/9.87mph Add a comment 0.5mi, 4:40 Running - General Split Summary === 1) 0.5m - 4:40(9:16/m) 62cal 6.47/7.08mph Add a comment	6.2mi, 56:39 Running - General Split Summary === 1) 1m - 8:52(8:52/m) 124cal 6.76/7.2mph 2) 1m - 8:39(8:39/m) 126cal 6.94/7.33mph 3) 1m - 9:32(9:32/m) 128cal 6.3/7.06mph 4) 1m - 9:46(9:46/m) 122cal 6.15/6.72mph 5) 1m - 9:25(9:25/m) 128cal 6.38/7.6mph 6) 1m - 8:48(8:48/m) 126cal 6.81/7.18mph 7) 0.18m - 1:38(8:52/m) 23cal 6.76/6.97mph Add a comment	3.1mi, 28:59 Running - General Split Summary === 1) 1m - 9:16(9:16/m) 125cal 6.48/7.39mph 2) 1m - 9:10(9:10/m) 127cal 6.54/6.87mph 3) 1m - 9:32(9:32/m) 127cal 6.3/8.31mph 4) 0.11m - 1:02(9:13/m) 13cal 6.52/7.58mph Add a comment
Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14
3.6mi, 30:17 Running - General Split Summary === 1) 1m - 8:32(8:32/m) 123cal 7.03/7.62mph 2) 1m - 8:29(8:29/m) 130cal 7.08/9.71mph 3) 1m - 8:32(8:32/m) 127cal 7.03/7.41mph 4) 0.55m - 4:43(8:35/m) 68cal 6.99/7.12mph Add a comment	-	-	0.1mi, 49 Running - Warm Down Split Summary === 1) 0.09m - 49(9:18/m) 7cal 6.45/6.89mph Add a comment 3.1mi, 22:12 Running - parkrun Kew Woods parkrun event #54 , undulating 3 lapper , 1 small lap & 2 larger laps on a mixture of gravel paths & tarmac . Disappointed not to dip under 22 but pleased with 5th place overall considering there were 3 dog assisted runners in front of me & another Cat best . Plenty of parking at the garden centre near the start / finish but unfortunately the toilets dont open before 9am Split Summary === 1) 1m - 6:57(6:57/m) 121cal 8.63/10.9mph 2) 1m - 7:09(7:09/m) 128cal 8.38/8.89mph 3) 1m - 7:15(7:15/m) 125cal 8.27/11.54mph 4) 0.13m - 50(6:21/m) 15cal 9.45/11.9mph Add a comment 0.9mi, 9:03 Running - General Split Summary === 1) 0.94m - 9:03(9:36/m) 114cal 6.25/7.49mph Add a comment	0.9mi, 21:12 Cross-Training - Walking Split Summary === 1) 0.91m - 21:12(23:21/m) 72cal 2.57/16.2mph Add a comment 10.1mi, 1:21:35 Running - Race Temple Newsam Ten , 10 miles of mud , puddles & hills , whats not to like Split Summary === 1) 1m - 7:15(7:15/m) 122cal 8.28/9.43mph 2) 1m - 7:30(7:30/m) 130cal 8.01/9.48mph 3) 1m - 8:05(8:05/m) 125cal 7.42/8.25mph 4) 1m - 7:40(7:40/m) 129cal 7.82/8.37mph 5) 1m - 8:05(8:05/m) 129cal 7.42/7.95mph 6) 1m - 8:26(8:26/m) 128cal 7.12/8.2mph 7) 1m - 8:27(8:27/m) 128cal 7.1/11.25mph 8) 1m - 9:02(9:02/m) 132cal 6.64/8.58mph 9) 1m - 8:07(8:07/m) 125cal 7.39/7.89mph 10) 1m - 8:32(8:32/m) 121cal 7.03/8.54mph 11) 0.06m - 26(6:53/m) 7cal 8.71/8.27mph Add a comment 1.1mi, 10:13 Running - Warm Up Split Summary === 1) 1m - 9:41(9:41/m) 125cal 6.19/7.47mph 2) 0.05m - 31(10:49/m) 6cal 5.55/6.43mph Add a comment	3.8mi, 34:25 Running - Recovery Run Split Summary === 1) 1m - 8:57(8:57/m) 124cal 6.7/7.47mph 2) 1m - 8:45(8:45/m) 126cal 6.85/7.14mph 3) 1m - 9:57(9:57/m) 126cal 6.03/6.89mph 4) 0.75m - 6:46(9:02/m) 94cal 6.65/7.03mph Add a comment	3.1mi, 27:58 Running - General Split Summary === 1) 1m - 8:52(8:52/m) 124cal 6.77/7.47mph 2) 1m - 8:49(8:49/m) 127cal 6.8/7.14mph 3) 1m - 8:58(8:58/m) 126cal 6.7/8.16mph 4) 0.13m - 1:19(10:36/m) 17cal 5.66/7.37mph Add a comment
Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21
4.5mi, 41:41 Running - General Split Summary === 1) 1m - 9:14(9:14/m) 125cal 6.5/6.85mph 2) 1m - 9:12(9:12/m) 127cal 6.53/7.64mph 3) 1m - 9:49(9:49/m) 131cal 6.11/9.02mph 4) 1m - 8:46(8:46/m) 127cal 6.85/7.7mph 5) 0.49m - 4:40(9:29/m) 65cal 6.33/6.95mph Add a comment	3.1mi, 28:10 Running - General Split Summary === 1) 1m - 9:10(9:10/m) 125cal 6.55/7.68mph 2) 1m - 9:02(9:02/m) 126cal 6.64/6.99mph 3) 1m - 9:19(9:19/m) 124cal 6.44/6.76mph 4) 0.07m - 40(9:57/m) 8cal 6.03/6.74mph Add a comment	-	0.6mi, 6:15 Running - Warm Up Add a comment 3.7mi, 30:40 Running - parkrun Arrived late at Beacon parkrun inaugural after Chasewater was cancelled for ice , started my first lap after some of the front runners had already started their 2nd Split Summary === 1) 1m - 8:10(8:10/m) 127cal 7.35/8.16mph 2) 1m - 7:42(7:42/m) 127cal 7.79/8.31mph 3) 1m - 8:18(8:18/m) 123cal 7.23/8.43mph 4) 0.7m - 6:30(9:18/m) 91cal 6.45/11mph Add a comment 1mi, 8:24 Running - Warm Up Split Summary === 1) 0.96m - 8:24(8:47/m) 115cal 6.84/7.62mph Add a comment	0.4mi, 3:23 Running - General Split Summary === 1) 0.39m - 3:23(8:38/m) 49cal 6.95/7.93mph Add a comment 5.4mi, 46:02 Running - General Split Summary === 1) 1m - 7:21(7:21/m) 123cal 8.16/9.87mph 2) 1m - 8:41(8:41/m) 128cal 6.91/8.68mph 3) 1m - 9:01(9:01/m) 127cal 6.65/8.64mph 4) 1m - 8:00(8:00/m) 128cal 7.5/8.41mph 5) 1m - 9:24(9:24/m) 124cal 6.39/9.68mph 6) 0.4m - 3:34(9:02/m) 50cal 6.65/11.02mph Add a comment 0.3mi, 3:21 Running - General Split Summary === 1) 0.32m - 3:21(10:23/m) 38cal 5.78/6.51mph Add a comment 2mi, 21:35 Running - General Split Summary === 1) 1m - 10:49(10:49/m) 129cal 5.55/7.1mph 2) 1m - 10:30(10:30/m) 128cal 5.72/11.37mph 3) 0.01m - 16(21:06/m) 1cal 2.84/6.14mph Add a comment	5.9mi, 56:45 Running - General Split Summary === 1) 1m - 10:25(10:25/m) 110cal 5.76/7.41mph 2) 1m - 8:55(8:55/m) 129cal 6.73/11.25mph 3) 1m - 10:12(10:12/m) 124cal 5.88/7.18mph 4) 1m - 8:58(8:58/m) 128cal 6.7/7.64mph 5) 1m - 9:57(9:57/m) 128cal 6.03/6.97mph 6) 0.86m - 8:19(9:37/m) 109cal 6.24/7.58mph Add a comment 4.1mi, 38:59 Running - General Split Summary === 1) 1m - 9:22(9:22/m) 123cal 6.41/7.26mph 2) 1m - 9:37(9:37/m) 126cal 6.24/7.16mph 3) 1m - 9:59(9:59/m) 122cal 6.01/6.76mph 4) 1m - 9:13(9:13/m) 124cal 6.51/7.49mph 5) 0.07m - 49(11:22/m) 10cal 5.28/6.78mph 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	504	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	4	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	112	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	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	41	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	1:18:45 66.79
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
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%
Pontefract parkrun	5km	28 Sep	21:58	69.37%
Hanley parkrun	5km	21 Sep	22:18	68.34%
Castle Howard parkrun	5km	14 Sep	22:01	69.22%
York 5K series	5km	12 Sep	21:40	70.33%
ARR Autumn Handicap	4mi	10 Sep	28:35	68.64%
Frickley Country parkrun	5km	7 Sep	22:24	68.03%
Spencers Dash 6	3.7mi	4 Sep	27:16	66.56%
Leeds Country Way Relay - Leg 6	9.7mi	1 Sep	1:35:12	53.13%
Tawd Valley parkrun	5km	31 Aug	23:04	66.07%

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