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Recent Blogs
Running clubs and a man who will not submit to life's knocks....	Jul 2015
Shampoo	Jul 2015
A weekend....	Jul 2015
Hillsborough families	Sep 2012
My binman	Feb 2012

Recent Training
31st May	General	11mi	1:34:20
28th May	General	5mi	42:15
25th May	General	6.4mi	49:15
23rd May	General	8mi	1:08:52
21st May	General	5.1mi	44:00

12 Month Benchmarks	Run	Bike
Mile	4:18	1:39
5k	17:40	13:30
5mi	33:38	23:24
10k	43:49	29:01
10mi	1:43:49	52:22
Half	2:24:03	1:09:18
20mi	5:24:07	1:56:56

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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2015	2022
2.9mi	1	22:00 7:43/mi	56.01			22:00 56.01
5km	1	35:00 11:16/mi	37.83	35:00 37.83
10km	3	41:28 6:40/mi	65.18		41:28 65.18		43:27 63.05
10.8km	1	53:04 7:54/mi	55.01		53:04 55.01
6.8mi	1	57:46 8:33/mi	51.15				57:46 51.15
12km	1	1:20:09 10:45/mi	40.89		1:20:09 40.89
14km	1	1:18:30 9:01/mi	49.92				1:18:30 49.92
9.3mi	1	1:36:45 10:24/mi	47.84									1:36:45 47.84
15km	5	1:08:01 7:18/mi	61.31		1:08:48 60.24	1:08:01 61.31	1:09:20 60.56
16km	1	1:45:44 10:38/mi	42.23			1:45:44 42.23
10mi	1	1:11:22 7:08/mi	63.37				1:11:22 63.37
17km	2	1:40:19 9:30/mi	47.62				1:40:19 47.62		1:44:48 46.31
18km	1	1:57:03 10:28/mi	44.99								1:57:03 44.99
13.1mi	3	1:39:12 7:34/mi	62.77						1:40:18 60.56	1:47:27 56.99	1:39:12 62.77
14mi	1	1:52:37 8:03/mi	56.36			1:52:37 56.36
26.2mi	2	3:47:43 8:41/mi	57.33					4:09:59 50.53			3:47:43 57.33
40mi	2	7:09:07 10:44/mi	46.26		7:30:28 43.51		7:09:07 46.26

2022		Result	WAVA	Distance
11 Jun	Lakeland Trails - Coniston 15k PB	1:36:45	47.84	9.3mi
2015		Result	WAVA	Distance
7 Nov	Helvellyn 15K Trail race		0.00	15km
5 Jul	Southport Half Marathon PB	1:39:12	62.77	13.1mi
14 Jun	Rock ‘n' Roll Liverpool Marathon PB	3:47:43	57.33	26.2mi
9 May	Kentmere 17K		0.00	17km
21 Mar	Lakeland Trails Cartmel Trail Challenge PB	1:57:03	44.99	18km
8 Feb	Southport Mad Dog 10k		0.00	10km
2013		Result	WAVA	Distance
7 Jul	Southport Half Marathon SB	1:47:27	56.99	13.1mi
2012		Result	WAVA	Distance
26 May	Kentmere Trails Race - Lakeland Trails Series SB	1:44:48	46.31	17km
18 Mar	Liverpool Half Marathon SB	1:40:18	60.56	13.1mi
2011		Result	WAVA	Distance
9 Oct	Liverpool Marathon SB	4:09:59	50.53	26.2mi
2010		Result	WAVA	Distance
2 Oct	Coniston Trail Race		0.00	15km
5 Sep	Derwentwater Trail Race PB	1:18:30	49.92	14km
5 Jun	Staveley Puma Lakeland Trail PB	1:40:19	47.62	17km
30 May	Mersey Tunnel 10K SB	43:27	63.05	10km
8 May	Keswick to Barrow PB	7:09:07	46.26	40mi
3 May	Waterloo 15K SB	1:09:20	60.56	15km
24 Apr	Hawkshead 15 K Challenge	1:30:09	46.58	15km
2 Apr	Brooks Good Friday Men Only 4 Mile Race		0.00	4mi
21 Mar	St Annes 10 mile PB	1:11:22	63.37	10mi
13 Feb	Parbold Hill Race PB	57:46	51.15	6.75mi
2009		Result	WAVA	Distance
6 Dec	Liverpool Santa Dash PB	22:00	56.01	2.85mi
4 May	Waterloo 15K PB	1:08:01	61.31	15km
28 Mar	Coniston 14 PB	1:52:37	56.36	14mi
21 Mar	Ultimate Trail Run - Cartmel PB	1:45:44	42.23	16km
2008		Result	WAVA	Distance
2 Nov	Ullswater Trail Race (Steamy Surprise) PB	1:20:09	40.89	12km
1 Nov	Helvellyn Trail	1:17:44	53.32	15km
4 Oct	Coniston Trail Race PB	53:04	55.01	10.8km
22 Jun	Penny Lane Striders 10K PB	41:28	65.18	10km
10 May	Keswick to Barrow 40 Mile SB	7:30:28	43.51	40mi
5 May	Gillions Waterloo 15k race SB	1:08:48	60.24	15km
27 Jan	Chernobyl 10K	47:25	56.69	10km
2007		Result	WAVA	Distance
2 Dec	Liverpool Santa Dash PB	35:00	37.83	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	0	0	19	38	61	0	0	0	0	0	0	0	118
2023	0	0	0	27	44	0	0	0	0	0	0	0	71
2022	20	3	25	52	114	79	70	19	29	13	0	0	423
2022	0	0	0	66	71	0	143	56	0	0	0	0	335
2021	42	56	61	10	0	0	0	0	0	0	8	0	176
2020	3	0	0	93	103	114	35	21	0	0	10	0	379
2020	0	0	0	16	35	68	0	0	0	0	0	0	119
2019	0	0	0	0	1	0	0	0	0	0	3	0	4
2018	17	32	56	40	42	33	5	33	32	0	2	0	292
2018	0	0	0	0	0	16	0	0	0	0	0	0	16
2017	13	0	2	25	78	46	41	2	2	7	13	2	232
2017	0	0	0	0	0	0	11	0	0	0	0	0	11
2016	12	8	25	2	17	84	18	17	39	0	2	0	226
2015	22	12	40	65	118	111	118	94	51	0	10	0	641
2014	33	6	2	1	0	61	27	11	0	0	5	0	146
2013	26	0	0	13	36	29	63	53	22	2	7	0	252
2013	0	0	0	0	0	0	50	12	11	21	0	0	93
2012	30	83	78	72	93	44	33	13	1	10	12	2	470
2011	3	3	2	10	0	5	23	68	85	50	2	0	252
2011	0	0	0	0	0	0	0	22	0	0	0	0	22
2010	88	56	78	83	71	44	32	41	18	9	0	0	520
2009	101	35	49	84	25	12	12	15	19	10	67	49	476
2009	0	0	0	0	0	23	0	0	0	0	0	0	23
2008	42	31	29	88	74	83	7	21	87	24	61	54	601
2008	0	0	13	0	0	0	0	0	10	22	0	0	45
2007	0	0	0	0	0	0	0	0	0	31	7	27	65

Thu 11th May May 11	Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14	Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17
6.4mi, 56:13 Run - General Split Summary === 1) 1mi - 8:31(8:31/mi) 139/152bpm [1185b/mi] 105cal 7.04/8.41mph 2) 1mi - 8:45(8:45/mi) 150/155bpm [1313b/mi] 117cal 6.86/7.39mph 3) 1mi - 8:40(8:40/mi) 154/160bpm [1334b/mi] 119cal 6.93/8.7mph 4) 1mi - 8:41(8:41/mi) 159/164bpm [1380b/mi] 126cal 6.91/7.37mph 5) 1mi - 9:21(9:21/mi) 155/168bpm [1450b/mi] 127cal 6.41/7.31mph 6) 1mi - 8:59(8:59/mi) 155/162bpm [1394b/mi] 122cal 6.67/58.27mph 7) 0.38mi - 3:16(8:32/mi) 160/164bpm [1364b/mi] 48cal 7.04/58.27mph Add a comment	-	-	-	-	8.2mi, 1:11:26 Run - General Split Summary === 1) 1mi - 8:34(8:34/mi) 140/151bpm [1200b/mi] 108cal 7/7.95mph 2) 1mi - 8:17(8:17/mi) 155/160bpm [1283b/mi] 116cal 7.25/7.85mph 3) 1mi - 8:35(8:35/mi) 153/160bpm [1314b/mi] 117cal 6.99/8.08mph 4) 1mi - 8:38(8:38/mi) 158/161bpm [1365b/mi] 124cal 6.94/8.04mph 5) 1mi - 8:32(8:32/mi) 154/163bpm [1315b/mi] 116cal 7.03/7.64mph 6) 1mi - 9:01(9:01/mi) 158/178bpm [1425b/mi] 127cal 6.65/7.49mph 7) 1mi - 8:54(8:54/mi) 156/166bpm [1389b/mi] 123cal 6.74/7.58mph 8) 1mi - 9:35(9:35/mi) 154/167bpm [1476b/mi] 129cal 6.26/7.56mph 9) 0.16mi - 1:18(8:21/mi) 162/165bpm [1352b/mi] 19cal 7.19/7.53mph Add a comment	6.2mi, 52:45 Run - General Split Summary === 1) 1mi - 8:25(8:25/mi) 136/147bpm [1145b/mi] 103cal 7.13/7.81mph 2) 1mi - 8:19(8:19/mi) 149/152bpm [1240b/mi] 112cal 7.21/7.7mph 3) 1mi - 8:17(8:17/mi) 150/158bpm [1243b/mi] 111cal 7.24/8.01mph 4) 1mi - 8:51(8:51/mi) 152/163bpm [1344b/mi] 119cal 6.78/7.47mph 5) 1mi - 8:36(8:36/mi) 146/163bpm [1255b/mi] 108cal 6.98/9.04mph 6) 1mi - 8:34(8:34/mi) 153/160bpm [1312b/mi] 116cal 7/7.39mph 7) 0.21mi - 1:43(8:08/mi) 159/163bpm [1295b/mi] 25cal 7.37/8.18mph Add a comment
Thu 18th May May 18	Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21	Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24
-	3mi, 22:43 Run - General Split Summary === 1) 1mi - 8:20(8:20/mi) 142/153bpm [1184b/mi] 107cal 7.2/7.93mph 2) 1mi - 7:11(7:11/mi) 157/170bpm [1127b/mi] 105cal 8.36/9.23mph 3) 1mi - 7:06(7:06/mi) 155/171bpm [1100b/mi] 100cal 8.46/9.52mph 4) 0.01mi - 6(8:18/mi) 170/171bpm [1410b/mi] 1cal 7.23/8.64mph Add a comment	-	5.1mi, 44:00 Run - General Split Summary === 1) 1mi - 8:21(8:21/mi) 132/149bpm [1102b/mi] 100cal 7.18/7.68mph 2) 1mi - 8:35(8:35/mi) 143/151bpm [1227b/mi] 113cal 6.99/7.43mph 3) 1mi - 8:24(8:24/mi) 145/157bpm [1218b/mi] 109cal 7.14/8.16mph 4) 1mi - 8:25(8:25/mi) 152/159bpm [1280b/mi] 116cal 7.12/7.58mph 5) 1mi - 8:56(8:56/mi) 148/168bpm [1322b/mi] 116cal 6.72/7.26mph 6) 0.13mi - 1:19(10:17/mi) 153/159bpm [1573b/mi] 18cal 5.84/7.39mph Add a comment	-	8mi, 1:08:52 Run - General Split Summary === 1) 1mi - 8:30(8:30/mi) 134/145bpm [1138b/mi] 105cal 7.07/7.99mph 2) 1mi - 8:16(8:16/mi) 150/154bpm [1239b/mi] 115cal 7.26/7.6mph 3) 1mi - 8:38(8:38/mi) 149/157bpm [1285b/mi] 117cal 6.96/8.06mph 4) 1mi - 8:23(8:23/mi) 150/157bpm [1257b/mi] 113cal 7.16/7.64mph 5) 1mi - 8:30(8:30/mi) 150/158bpm [1276b/mi] 116cal 7.06/7.56mph 6) 1mi - 9:07(9:07/mi) 143/158bpm [1304b/mi] 106cal 6.58/7.45mph 7) 1mi - 8:40(8:40/mi) 151/160bpm [1308b/mi] 116cal 6.93/7.58mph 8) 1mi - 8:43(8:43/mi) 152/160bpm [1325b/mi] 118cal 6.89/7.56mph 9) 0.01mi - 6(12:45/mi) 160/160bpm [2039b/mi] 1cal 4.71/7.08mph Add a comment	-
Thu 25th May May 25	Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28	Mon 29th May May 29	Tue 30th May May 30	Wed 31st May May 31
6.4mi, 49:15 Bike - General Split Summary === 1) 1mi - 8:16(8:16/mi) 137/154bpm [1132b/mi] 104cal 7.26/7.56mph 2) 1mi - 8:44(8:44/mi) 145/157bpm [1267b/mi] 113cal 6.87/7.6mph 3) 1mi - 9:45(9:45/mi) 146/155bpm [1424b/mi] 127cal 6.15/7.26mph 4) 1mi - 11:29(11:29/mi) 128/158bpm [1471b/mi] 101cal 5.22/22.35mph 5) 1mi - 3:03(3:03/mi) 84/89bpm [257b/mi] 5cal 19.63/44.19mph 6) 1mi - 2:24(2:24/mi) 82/92bpm [197b/mi] 4cal 24.91/44.96mph 7) 0.44mi - 5:33(12:38/mi) 78/87bpm [985b/mi] 10cal 4.75/28.83mph Add a comment	-	-	5mi, 42:15 Run - General Split Summary === 1) 1mi - 8:20(8:20/mi) 127/148bpm [1059b/mi] 97cal 7.2/8.56mph 2) 1mi - 8:08(8:08/mi) 140/152bpm [1138b/mi] 104cal 7.38/8.5mph 3) 1mi - 8:43(8:43/mi) 135/150bpm [1177b/mi] 101cal 6.88/8.06mph 4) 1mi - 8:29(8:29/mi) 146/154bpm [1239b/mi] 110cal 7.07/7.68mph 5) 1mi - 8:27(8:27/mi) 147/157bpm [1242b/mi] 111cal 7.1/8.14mph 6) 0.01mi - 7(12:09/mi) 153/154bpm [1858b/mi] 1cal 4.94/7.2mph Add a comment	-	-	11mi, 1:34:20 Run - General Split Summary === 1) 1mi - 8:21(8:21/mi) 136/147bpm [1136b/mi] 107cal 7.18/56.25mph 2) 1mi - 8:18(8:18/mi) 146/150bpm [1212b/mi] 114cal 7.23/7.47mph 3) 1mi - 8:47(8:47/mi) 149/159bpm [1309b/mi] 123cal 6.83/8.39mph 4) 1mi - 8:20(8:20/mi) 154/161bpm [1282b/mi] 122cal 7.21/7.93mph 5) 1mi - 8:18(8:18/mi) 154/161bpm [1277b/mi] 120cal 7.23/7.6mph 6) 1mi - 8:29(8:29/mi) 154/162bpm [1306b/mi] 121cal 7.08/7.68mph 7) 1mi - 8:31(8:31/mi) 160/167bpm [1363b/mi] 132cal 7.05/7.6mph 8) 1mi - 8:30(8:30/mi) 154/166bpm [1310b/mi] 122cal 7.05/7.49mph 9) 1mi - 9:12(9:12/mi) 151/163bpm [1389b/mi] 124cal 6.52/7.26mph 10) 1mi - 8:44(8:44/mi) 150/161bpm [1310b/mi] 112cal 6.87/7.51mph 11) 1mi - 8:40(8:40/mi) 155/166bpm [1342b/mi] 123cal 6.93/7.66mph 12) 0.02mi - 11(8:13/mi) 164/164bpm [1347b/mi] 2cal 7.3/7.26mph Add a comment
Thu 1st Jun Jun 1	Fri 2nd Jun Jun 2	Sat 3rd Jun Jun 3	Sun 4th Jun Jun 4	Mon 5th Jun Jun 5	Tue 6th Jun Jun 6	Wed 7th Jun Jun 7
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toffee
M50

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Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

toffee M50

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

toffee
M50