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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
934
Miles
15880
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 :-)

Best 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

2019 Targets

RUN
1320

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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	110	102	66	0	0	0	0	829
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 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29
0.8mi, 20:53 Cross-Training - Walking Split Summary === 1) 0.62m - 15:48(25:26/m) 54cal 2.36/7.91mph 2) 0.17m - 5:05(29:47/m) 12cal 2.01/3.36mph Add a comment	3.6mi, 30:21 Running - General Split Summary === 1) 0.62m - 5:34(8:57/m) 75cal 6.7/6.99mph 2) 0.62m - 5:19(8:34/m) 78cal 7.01/7.37mph 3) 0.62m - 5:15(8:26/m) 78cal 7.11/7.51mph 4) 0.62m - 5:12(8:21/m) 81cal 7.18/8.77mph 5) 0.62m - 5:00(8:03/m) 77cal 7.46/8.14mph 6) 0.48m - 4:02(8:26/m) 64cal 7.12/10.48mph Add a comment 2.3mi, 50:33 Cross-Training - Walking Split Summary === 1) 0.62m - 13:52(22:19/m) 51cal 2.69/3.19mph 2) 0.62m - 14:22(23:08/m) 51cal 2.59/3.82mph 3) 0.62m - 12:54(20:46/m) 52cal 2.89/3.47mph 4) 0.43m - 9:24(21:51/m) 37cal 2.75/3.51mph Add a comment	4.3mi, 39:22 Running - General Split Summary === 1) 0.62m - 5:36(9:01/m) 77cal 6.65/7.18mph 2) 0.62m - 5:53(9:28/m) 79cal 6.34/6.82mph 3) 0.62m - 5:38(9:04/m) 77cal 6.62/8.6mph 4) 0.62m - 6:15(10:03/m) 78cal 5.97/7.18mph 5) 0.62m - 5:42(9:10/m) 78cal 6.54/8.06mph 6) 0.62m - 5:31(8:53/m) 80cal 6.75/7.06mph 7) 0.52m - 4:47(9:13/m) 64cal 6.51/7.12mph Add a comment 0.7mi, 18:36 Cross-Training - Walking Split Summary === 1) 0.62m - 15:48(25:26/m) 49cal 2.36/4.8mph 2) 0.1m - 2:48(26:38/m) 8cal 2.25/2.78mph Add a comment	2.2mi, 54:27 Cross-Training - Walking Split Summary === 1) 0.62m - 15:37(25:08/m) 50cal 2.39/3.4mph 2) 0.62m - 14:25(23:12/m) 52cal 2.59/3.55mph 3) 0.62m - 14:17(22:59/m) 52cal 2.61/3.3mph 4) 0.38m - 10:08(26:54/m) 32cal 2.23/3.19mph Add a comment	2.1mi, 46:11 Cross-Training - Walking Split Summary === 1) 0.62m - 14:59(24:06/m) 52cal 2.49/2.9mph 2) 0.62m - 13:52(22:19/m) 54cal 2.69/3.3mph 3) 0.62m - 12:42(20:26/m) 54cal 2.94/3.21mph 4) 0.21m - 4:38(22:26/m) 18cal 2.67/3.07mph Add a comment 0.6mi, 6:58 Running - Warm Down Ran up to the Penshaw Monument on the way back to the car Split Summary === 1) 0.57m - 6:58(12:10/m) 63cal 4.93/7.33mph Add a comment 3.1mi, 21:44 Running - parkrun Herrington Country parkrun event #2 , two year best & 1st 70+ WAVA for a long time.Beat Lee by 50 seconds & North East region back in the bag too , not a bad mornings work Split Summary === 1) 0.62m - 4:13(6:47/m) 77cal 8.84/9.39mph 2) 0.62m - 4:33(7:20/m) 80cal 8.19/8.52mph 3) 0.62m - 4:24(7:05/m) 79cal 8.46/9.48mph 4) 0.62m - 4:26(7:07/m) 78cal 8.42/8.62mph 5) 0.62m - 4:02(6:30/m) 76cal 9.23/11.81mph 6) 0.02m - 5(5:10/m) 1cal 11.61/12.13mph Add a comment 1mi, 9:19 Running - Warm Up Split Summary === 1) 0.62m - 5:40(9:07/m) 74cal 6.58/7.35mph 2) 0.39m - 3:38(9:15/m) 49cal 6.49/7.31mph Add a comment	3mi, 23:12 Running - General Split Summary === 1) 0.62m - 5:03(8:08/m) 79cal 7.38/7.74mph 2) 0.62m - 4:41(7:32/m) 79cal 7.96/8.22mph 3) 0.62m - 4:49(7:46/m) 80cal 7.73/8.85mph 4) 0.62m - 5:08(8:15/m) 79cal 7.27/10.92mph 5) 0.48m - 3:31(7:19/m) 61cal 8.2/8.37mph Add a comment	6mi, 57:01 Running - General Split Summary === 1) 0.62m - 5:30(8:50/m) 76cal 6.79/7.01mph 2) 0.62m - 6:07(9:51/m) 77cal 6.09/8.16mph 3) 0.62m - 5:42(9:11/m) 78cal 6.53/7.03mph 4) 0.62m - 5:41(9:08/m) 80cal 6.56/7.16mph 5) 0.62m - 5:46(9:17/m) 79cal 6.47/10.81mph 6) 0.62m - 5:48(9:21/m) 77cal 6.42/7.45mph 7) 0.62m - 5:59(9:38/m) 80cal 6.23/6.85mph 8) 0.62m - 5:39(9:06/m) 78cal 6.6/7.22mph 9) 0.62m - 6:32(10:30/m) 78cal 5.71/6.7mph 10) 0.4m - 4:17(10:37/m) 48cal 5.65/8.25mph Add a comment
Tue 30th Jul Jul 30	Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5
0.5mi, 16:05 Cross-Training - Walking Split Summary === 1) 0.53m - 16:05(30:29/m) 42cal 1.97/5.66mph Add a comment 1.2mi, 11:15 Running - General Split Summary === 1) 0.62m - 5:26(8:44/m) 76cal 6.86/7.01mph 2) 0.62m - 5:49(9:24/m) 77cal 6.38/6.78mph Add a comment	4.1mi, 36:40 Running - General Split Summary === 1) 0.62m - 5:38(9:04/m) 75cal 6.62/6.89mph 2) 0.62m - 5:27(8:47/m) 77cal 6.83/7.2mph 3) 0.62m - 5:16(8:29/m) 78cal 7.07/7.41mph 4) 0.62m - 4:56(7:56/m) 80cal 7.56/7.93mph 5) 0.62m - 6:30(10:28/m) 83cal 5.73/7.7mph 6) 0.62m - 5:56(9:32/m) 77cal 6.29/8.77mph 7) 0.33m - 2:56(8:49/m) 43cal 6.81/7.56mph Add a comment 0.6mi, 19:17 Cross-Training - Walking Split Summary === 1) 0.6m - 19:17(32:15/m) 46cal 1.86/4.61mph Add a comment 1.1mi, 9:32 Running - General Split Summary === 1) 0.62m - 5:26(8:45/m) 76cal 6.86/7.31mph 2) 0.49m - 4:06(8:18/m) 63cal 7.23/7.62mph Add a comment	2.3mi, 57:08 Cross-Training - Walking Split Summary === 1) 0.62m - 16:13(26:06/m) 50cal 2.3/2.82mph 2) 0.62m - 15:46(25:23/m) 52cal 2.36/3.7mph 3) 0.62m - 13:55(22:24/m) 53cal 2.68/3.09mph 4) 0.42m - 11:14(26:33/m) 34cal 2.26/3.95mph Add a comment 5.2mi, 45:45 Running - General Split Summary === 1) 0.62m - 5:33(8:55/m) 76cal 6.72/6.93mph 2) 0.62m - 5:35(8:59/m) 76cal 6.68/7.35mph 3) 0.62m - 5:34(8:58/m) 78cal 6.7/7.03mph 4) 0.62m - 5:30(8:52/m) 78cal 6.77/7.16mph 5) 0.62m - 5:44(9:14/m) 78cal 6.5/7.62mph 6) 0.62m - 5:10(8:19/m) 80cal 7.22/7.68mph 7) 0.62m - 5:12(8:21/m) 78cal 7.18/7.62mph 8) 0.62m - 5:16(8:28/m) 78cal 7.08/7.35mph 9) 0.25m - 2:11(8:53/m) 32cal 6.75/7.24mph Add a comment	2.2mi, 49:08 Cross-Training - Walking Split Summary === 1) 0.62m - 15:38(25:10/m) 51cal 2.38/3.3mph 2) 0.62m - 13:32(21:47/m) 51cal 2.76/3.44mph 3) 0.62m - 12:14(19:41/m) 55cal 3.05/3.36mph 4) 0.35m - 7:43(21:58/m) 31cal 2.73/3.4mph Add a comment	2.2mi, 50:01 Cross-Training - Walking Split Summary === 1) 0.62m - 15:28(24:53/m) 52cal 2.41/3.09mph 2) 0.62m - 13:58(22:28/m) 52cal 2.67/3.4mph 3) 0.62m - 12:49(20:38/m) 52cal 2.91/3.4mph 4) 0.34m - 7:47(22:39/m) 30cal 2.65/3.32mph Add a comment 3.1mi, 22:14 Running - parkrun Selby parkrun #82 , another course best but the sub 22 still eludes me Split Summary === 1) 0.62m - 4:21(7:00/m) 76cal 8.57/9.2mph 2) 0.62m - 4:28(7:12/m) 79cal 8.34/8.75mph 3) 0.62m - 4:29(7:13/m) 80cal 8.32/10.1mph 4) 0.62m - 4:32(7:18/m) 79cal 8.21/8.47mph 5) 0.62m - 4:17(6:53/m) 77cal 8.72/9.23mph 6) 0.02m - 7(6:15/m) 1cal 9.6/9.29mph Add a comment 1mi, 9:14 Running - Warm Up Split Summary === 1) 0.62m - 5:36(9:00/m) 76cal 6.66/7.1mph 2) 0.41m - 3:39(9:00/m) 51cal 6.67/6.97mph Add a comment	5.4mi, 48:33 Running - General Split Summary === 1) 0.62m - 5:25(8:43/m) 77cal 6.88/7.18mph 2) 0.62m - 5:29(8:49/m) 78cal 6.8/7.35mph 3) 0.62m - 5:24(8:42/m) 79cal 6.89/7.31mph 4) 0.62m - 5:26(8:45/m) 78cal 6.86/7.83mph 5) 0.62m - 5:46(9:16/m) 79cal 6.47/7.51mph 6) 0.62m - 5:45(9:15/m) 75cal 6.48/7.58mph 7) 0.62m - 5:39(9:05/m) 76cal 6.61/7.76mph 8) 0.62m - 5:21(8:36/m) 79cal 6.98/8.75mph 9) 0.43m - 4:19(10:04/m) 51cal 5.96/7.58mph Add a comment	3.7mi, 33:06 Running - General Split Summary === 1) 0.62m - 5:29(8:49/m) 76cal 6.8/7.64mph 2) 0.62m - 5:16(8:29/m) 79cal 7.07/7.37mph 3) 0.62m - 5:12(8:22/m) 79cal 7.17/7.47mph 4) 0.62m - 5:22(8:38/m) 78cal 6.95/7.16mph 5) 0.62m - 6:11(9:56/m) 79cal 6.04/7.26mph 6) 0.62m - 5:34(8:57/m) 79cal 6.7/7.2mph 7) 0m - 3(9:50/m) 6.1/6.51mph Add a comment 2.2mi, 49:03 Cross-Training - Walking Split Summary === 1) 0.62m - 15:03(24:13/m) 50cal 2.48/3.95mph 2) 0.62m - 13:10(21:11/m) 52cal 2.83/3.4mph 3) 0.62m - 12:19(19:49/m) 53cal 3.03/3.59mph 4) 0.37m - 8:32(23:19/m) 29cal 2.57/3.23mph Add a comment
Tue 6th Aug Aug 6	Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12
2.3mi, 51:15 Cross-Training - Walking Split Summary === 1) 0.62m - 15:21(24:42/m) 50cal 2.43/3.97mph 2) 0.62m - 14:43(23:42/m) 51cal 2.53/3.38mph 3) 0.62m - 12:36(20:17/m) 53cal 2.96/3.42mph 4) 0.38m - 8:34(22:21/m) 34cal 2.69/3.53mph Add a comment	3.1mi, 27:28 Running - General Split Summary === 1) 0.62m - 5:19(8:34/m) 77cal 7.01/7.56mph 2) 0.62m - 5:21(8:37/m) 79cal 6.97/8.37mph 3) 0.62m - 5:38(9:03/m) 79cal 6.63/8.14mph 4) 0.62m - 5:29(8:49/m) 78cal 6.8/7.89mph 5) 0.62m - 5:28(8:49/m) 80cal 6.81/7.87mph 6) 0.02m - 13(9:07/m) 3cal 6.58/6.76mph Add a comment 2.2mi, 49:38 Cross-Training - Walking Split Summary === 1) 0.62m - 14:33(23:25/m) 53cal 2.56/3.9mph 2) 0.62m - 14:35(23:29/m) 53cal 2.55/3.34mph 3) 0.62m - 13:18(21:24/m) 51cal 2.8/3.32mph 4) 0.33m - 7:12(22:03/m) 28cal 2.72/3.11mph Add a comment	3.2mi, 21:25 Running - Race York 5k Series -Race #7 , despite my pre race lack of confidence & motvation , it would seem i'm hitting a bit of form (fastest 5k since May 2017). Regretting the fact that I left it too late for a Millenium Bridge number , i've always run well there Split Summary === 1) 0.62m - 4:04(6:32/m) 75cal 9.18/9.62mph 2) 0.62m - 4:06(6:36/m) 80cal 9.08/11.37mph 3) 0.62m - 4:12(6:46/m) 78cal 8.87/9.37mph 4) 0.62m - 4:21(7:01/m) 79cal 8.56/9.31mph 5) 0.62m - 4:14(6:50/m) 78cal 8.79/10.75mph 6) 0.08m - 27(5:22/m) 10cal 11.18/10.92mph Add a comment 1.1mi, 9:17 Running - Warm Up Split Summary === 1) 0.62m - 5:31(8:53/m) 80cal 6.75/7.87mph 2) 0.46m - 3:46(8:15/m) 58cal 7.27/7.45mph Add a comment 1.3mi, 22:17 Cross-Training - Walking Split Summary === 1) 0.62m - 10:52(17:30/m) 55cal 3.43/3.97mph 2) 0.62m - 11:07(17:54/m) 52cal 3.35/6.57mph 3) 0.09m - 17(3:15/m) 5cal 18.43/13.23mph Add a comment	1.1mi, 33:09 Cross-Training - Walking Split Summary === 1) 0.62m - 19:00(30:35/m) 46cal 1.96/3.42mph 2) 0.49m - 14:09(28:43/m) 40cal 2.09/3.34mph Add a comment	2.3mi, 51:37 Cross-Training - Walking Split Summary === 1) 0.62m - 13:05(21:04/m) 53cal 2.85/3.95mph 2) 0.62m - 17:13(27:42/m) 51cal 2.17/3.42mph 3) 0.62m - 12:57(20:50/m) 54cal 2.88/3.34mph 4) 0.4m - 8:22(20:51/m) 35cal 2.88/3.3mph Add a comment 3mi, 21:47 Running - parkrun Lincoln parkrun #286 , was never going to get near my course best of 21:06 even if it hadn't been so windy . Satisfied if slightly disappointed with another sub 22 (hope thats a good sign) Split Summary === 1) 0.62m - 4:22(7:02/m) 75cal 8.52/10.31mph 2) 0.62m - 4:28(7:12/m) 78cal 8.33/8.72mph 3) 0.62m - 4:38(7:27/m) 79cal 8.06/8.81mph 4) 0.62m - 4:27(7:10/m) 79cal 8.37/8.7mph 5) 0.53m - 3:51(7:20/m) 65cal 8.18/9.2mph Add a comment 1mi, 9:13 Running - Warm Up Split Summary === 1) 0.62m - 5:52(9:27/m) 74cal 6.35/7.35mph 2) 0.38m - 3:20(8:51/m) 47cal 6.78/6.97mph Add a comment	2.2mi, 48:18 Cross-Training - Walking Split Summary === 1) 0.62m - 14:12(22:51/m) 52cal 2.63/3.47mph 2) 0.62m - 13:43(22:05/m) 51cal 2.72/3.42mph 3) 0.62m - 13:35(21:52/m) 54cal 2.74/3.34mph 4) 0.29m - 6:47(23:07/m) 26cal 2.6/3.15mph Add a comment 1.1mi, 10:13 Running - General Split Summary === 1) 0.62m - 5:43(9:12/m) 76cal 6.52/6.95mph 2) 0.5m - 4:30(8:58/m) 64cal 6.69/7.16mph Add a comment 7.2mi, 1:08:35 Running - General Split Summary === 1) 0.62m - 5:21(8:37/m) 80cal 6.97/8.27mph 2) 0.62m - 5:44(9:13/m) 77cal 6.51/7.72mph 3) 0.62m - 5:29(8:50/m) 80cal 6.79/7.31mph 4) 0.62m - 5:57(9:35/m) 76cal 6.26/7.41mph 5) 0.62m - 5:56(9:32/m) 78cal 6.29/7.6mph 6) 0.62m - 5:40(9:07/m) 76cal 6.58/7.83mph 7) 0.62m - 7:10(11:32/m) 68cal 5.2/7.78mph 8) 0.62m - 6:08(9:53/m) 75cal 6.07/7.39mph 9) 0.62m - 5:18(8:31/m) 76cal 7.04/7.6mph 10) 0.62m - 5:30(8:51/m) 78cal 6.78/7.03mph 11) 0.62m - 6:25(10:19/m) 77cal 5.81/6.7mph 12) 0.38m - 3:57(10:26/m) 48cal 5.75/8.18mph Add a comment	1.2mi, 11:14 Running - General Split Summary === 1) 0.62m - 6:07(9:51/m) 75cal 6.09/6.39mph 2) 0.53m - 5:07(9:40/m) 66cal 6.21/7.58mph Add a comment 2.7mi, 54:24 Cross-Training - Walking Split Summary === 1) 0.62m - 13:14(21:17/m) 54cal 2.82/3.74mph 2) 0.62m - 12:05(19:26/m) 54cal 3.09/3.65mph 3) 0.62m - 12:15(19:43/m) 54cal 3.04/3.97mph 4) 0.62m - 12:33(20:12/m) 53cal 2.97/3.9mph 5) 0.17m - 4:18(25:14/m) 14cal 2.38/3.07mph Add a comment 5.8mi, 50:08 Running - General Split Summary === 1) 0.62m - 5:24(8:41/m) 77cal 6.91/7.99mph 2) 0.62m - 5:16(8:28/m) 78cal 7.09/7.43mph 3) 0.62m - 5:10(8:19/m) 80cal 7.21/8.29mph 4) 0.62m - 5:22(8:39/m) 78cal 6.94/7.87mph 5) 0.62m - 5:18(8:32/m) 79cal 7.03/7.18mph 6) 0.62m - 5:25(8:43/m) 79cal 6.88/7.14mph 7) 0.62m - 5:16(8:28/m) 77cal 7.08/7.33mph 8) 0.62m - 5:53(9:28/m) 81cal 6.34/7.28mph 9) 0.62m - 5:38(9:03/m) 80cal 6.63/8.45mph 10) 0.17m - 1:26(8:31/m) 21cal 7.04/7.18mph Add a comment
Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19
3.1mi, 21:16 Running - Race York Millenium Bridge 5k Split Summary === 1) 0.62m - 4:06(6:35/m) 74cal 9.1/10.4mph 2) 0.62m - 4:18(6:55/m) 79cal 8.67/9.12mph 3) 0.62m - 4:27(7:09/m) 78cal 8.39/8.62mph 4) 0.62m - 4:28(7:11/m) 79cal 8.36/9.98mph 5) 0.57m - 3:58(6:55/m) 71cal 8.68/13.23mph Add a comment 0.8mi, 7:18 Running - General Split Summary === 1) 0.62m - 5:30(8:50/m) 69cal 6.79/8.01mph 2) 0.2m - 1:48(9:00/m) 26cal 6.67/8.2mph Add a comment	2.2mi, 49:46 Cross-Training - Walking Split Summary === 1) 0.62m - 14:17(22:59/m) 56cal 2.61/6.12mph 2) 0.62m - 13:23(21:32/m) 53cal 2.79/3.55mph 3) 0.62m - 15:01(24:10/m) 54cal 2.48/3.21mph 4) 0.29m - 7:06(24:14/m) 26cal 2.48/3.19mph Add a comment	2.2mi, 46:10 Cross-Training - Walking Split Summary === 1) 0.62m - 14:22(23:07/m) 52cal 2.59/3.95mph 2) 0.62m - 13:00(20:55/m) 54cal 2.87/4.15mph 3) 0.62m - 12:22(19:55/m) 53cal 3.01/3.59mph 4) 0.3m - 6:26(21:26/m) 26cal 2.8/3.28mph Add a comment 3.1mi, 26:18 Running - General Split Summary === 1) 0.62m - 5:03(8:08/m) 77cal 7.38/7.78mph 2) 0.62m - 5:04(8:10/m) 80cal 7.35/8.14mph 3) 0.62m - 5:09(8:17/m) 77cal 7.25/8.01mph 4) 0.62m - 5:19(8:33/m) 78cal 7.02/8.2mph 5) 0.62m - 5:39(9:06/m) 77cal 6.59/8.35mph 6) 0.01m - 4(8:41/m) 1cal 6.91/7.66mph Add a comment	0.2mi, 7:03 Cross-Training - Walking Split Summary === 1) 0.24m - 7:03(28:52/m) 19cal 2.08/3.92mph Add a comment	2.3mi, 53:45 Cross-Training - Walking Split Summary === 1) 0.62m - 13:52(22:19/m) 54cal 2.69/3.92mph 2) 0.62m - 15:25(24:49/m) 52cal 2.42/3.17mph 3) 0.62m - 13:55(22:24/m) 53cal 2.68/3.05mph 4) 0.48m - 10:33(22:05/m) 41cal 2.72/3.17mph Add a comment 3.1mi, 21:47 Running - parkrun York parkrun #344 , another sub 22 but could have been better - was a bit of a head wind though Split Summary === 1) 0.62m - 4:14(6:49/m) 76cal 8.8/9.43mph 2) 0.62m - 4:20(6:59/m) 79cal 8.6/8.83mph 3) 0.62m - 4:29(7:14/m) 79cal 8.3/8.68mph 4) 0.62m - 4:28(7:12/m) 79cal 8.34/8.54mph 5) 0.62m - 4:12(6:46/m) 76cal 8.87/9.48mph 6) 0.01m - 3(5:15/m) 11.44/9.54mph Add a comment 1.4mi, 12:31 Running - Warm Up Split Summary === 1) 0.62m - 5:35(8:59/m) 77cal 6.68/6.78mph 2) 0.62m - 5:49(9:22/m) 79cal 6.41/6.62mph 3) 0.11m - 1:07(10:12/m) 14cal 5.88/6.12mph Add a comment 1mi, 8:54 Running - Warm Up Split Summary === 1) 0.62m - 5:29(8:50/m) 77cal 6.79/7.33mph 2) 0.38m - 3:25(9:01/m) 48cal 6.65/6.89mph Add a comment	1.9mi, 39:41 Cross-Training - Walking Split Summary === 1) 0.62m - 14:03(22:36/m) 52cal 2.66/3.13mph 2) 0.62m - 13:02(20:58/m) 53cal 2.86/3.15mph 3) 0.62m - 12:26(20:00/m) 55cal 3/3.36mph 4) 0.01m - 11(22:34/m) 2.66/2.61mph Add a comment 8.7mi, 1:20:33 Running - General Split Summary === 1) 0.62m - 5:29(8:49/m) 77cal 6.81/7.22mph 2) 0.62m - 6:13(10:01/m) 81cal 5.99/7.06mph 3) 0.62m - 6:01(9:41/m) 80cal 6.2/7.49mph 4) 0.62m - 5:40(9:07/m) 78cal 6.58/8.27mph 5) 0.62m - 5:25(8:43/m) 80cal 6.88/7.22mph 6) 0.62m - 5:23(8:40/m) 77cal 6.92/7.22mph 7) 0.62m - 5:44(9:13/m) 76cal 6.51/7.7mph 8) 0.62m - 5:45(9:15/m) 79cal 6.49/7.6mph 9) 0.62m - 5:42(9:11/m) 78cal 6.53/6.74mph 10) 0.62m - 5:45(9:16/m) 78cal 6.48/6.68mph 11) 0.62m - 5:28(8:48/m) 78cal 6.81/7.16mph 12) 0.62m - 5:42(9:10/m) 80cal 6.54/8.47mph 13) 0.62m - 5:43(9:13/m) 80cal 6.52/7.47mph 14) 0.61m - 6:32(10:43/m) 76cal 5.6/7.7mph 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	473	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	21:16 71.66
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	57	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	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
York parkrun	17 Aug	21:46	70.01%
York Millennium Bridge 5k	13 Aug	21:16	71.66%
Lincoln parkrun	10 Aug	21:47	69.96%
York 5K series	8 Aug	21:24	71.21%
Selby parkrun	3 Aug	22:14	68.54%
Herrington Country parkrun	27 Jul	21:38	70.44%
Beverley Westwood parkrun	20 Jul	22:42	67.13%
Harrogate parkrun	13 Jul	22:03	69.11%
York 5K series	11 Jul	21:52	69.69%
Selby parkrun	6 Jul	22:18	68.34%
Jane Tomlinson 5K Canal Race	2 Jul	21:51	69.74%
Millfield parkrun	29 Jun	24:16	62.80%
Darrington 5 mile	29 Jun	39:53	63.16%
Ackworth Summer Handicap	26 Jun	39:41	67.29%
Ledston Lollop	19 Jun	49:20	56.17%
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%

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