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marlan
M55

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Recent Training
26th Jan	General	4.3mi	37:21
24th Jan	General	7.5mi	2:58:22
23rd Jan	General	6.6mi	45:57
22nd Jan	General	13.5mi	1:53:53
21st Jan	General	3mi	19:37

Planned Races
Charnwood Hills Race	5th Feb

12 Month Benchmarks	Run	Bike
Mile	6:01	2:24
5k	19:33	8:54
5mi	31:33	14:29
10k	43:16	18:00
10mi	1:10:48	29:41
Half	1:49:36	40:18
20mi	3:09:47	1:06:23
Mara	6:39:46	1:29:44

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Best Times
Best WAVA

Dist	Races	PB	WB	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2021	2022
1.5mi	1	21:27 14:18/mi	29.77								21:27 29.77
5km	61	19:37 6:19/mi	77.94		20:13 66.40	20:36 65.62	19:37 69.39		20:04 68.80	20:11 68.89	19:41 71.16	19:48 71.25	19:46 71.89	19:58 71.70	19:49 72.78	19:54 72.48	21:07 69.33	21:00 69.72			19:50 77.94
4.4mi	1	31:41 7:12/mi	64.75											31:41 64.75
7137m	1	31:20 7:04/mi	65.99												31:20 65.99
4.5mi	2	41:58 9:20/mi	49.99									1:28:21 23.38		41:58 49.99
4.7mi	1	49:11 10:28/mi	43.19							49:11 43.19
5mi	10	33:57 6:47/mi	68.67							35:05 64.41	43:42 52.11			33:57 68.67
9.1km	3	44:16 7:51/mi	57.74							45:54 55.62	44:16 57.74
5.8mi	2	50:46 8:50/mi	50.91							50:46 50.91	52:48 49.33
5.8mi	1	54:15 9:21/mi	49.60											54:15 49.60
9.4km	3	40:24 6:55/mi	65.94							41:14 64.10	40:24 65.94
9.6km	2	43:31 7:18/mi	62.59							52:48 51.18	43:31 62.59
6mi	7	43:04 7:11/mi	64.64			1:05:57 40.04		1:02:08 43.07					55:55 49.79	43:04 64.64
9.7km	4	42:07 6:59/mi	66.94												42:07 66.94
6.1mi	1	54:06 8:52/mi	52.74											54:06 52.74
10km	27	39:27 6:21/mi	80.20	53:22 50.53	46:17 58.49	42:27 64.08			42:32 65.16	41:53 67.21	41:52 67.63	42:26 66.86	42:20 68.02	40:29 71.21	42:08 69.55				43:14 69.49	42:17 74.17	39:27 80.20
6.3mi	1	59:02 9:27/mi	48.34								59:02 48.34
10160m	1	45:29 7:12/mi	65.46												45:29 65.46
6.5mi	5	55:50 8:35/mi	53.15						1:00:00 48.69		56:55 51.74	55:50 53.15			1:00:05 50.60
6.5mi	1	1:03:42 9:47/mi	45.93							1:03:42 45.93
7mi	7	1:03:29 9:04/mi	50.31				1:09:39 44.85		1:06:36 47.22		1:03:29 50.31
11.7km	1	55:29 7:38/mi	62.18												55:29 62.18
12km	3	1:01:09 8:12/mi	57.46												1:01:09 57.46
8mi	1	1:02:16 7:47/mi	61.04												1:02:16 61.04
8.4mi	2	1:16:46 9:08/mi	52.01											1:16:46 52.01
8.5mi	1	1:05:02 7:39/mi	67.13																		1:05:02 67.13
14km	1	1:14:23 8:33/mi	53.39						1:14:23 53.39
8.9mi	1	1:05:26 7:22/mi	64.51											1:05:26 64.51
9mi	2	1:42:35 11:24/mi	41.03										1:42:35 41.03
15km	2	1:20:23 8:37/mi	52.93						1:23:16 50.73	1:20:23 52.93
10mi	4	1:12:19 7:14/mi	62.00				1:12:19 62.00					1:38:59 47.31
10.1mi	1	1:25:46 8:30/mi	58.49																1:25:46 58.49
10.8mi	1	1:18:24 7:16/mi	70.87																	1:18:24 70.87
11.5mi	3	2:24:37 12:35/mi	36.91								2:24:37 36.91		2:33:20 35.39					2:33:27 36.88
12.1mi	1	1:53:10 9:20/mi	51.39											1:53:10 51.39
13mi	1	1:46:00 8:09/mi	57.97										1:46:00 57.97
13.1mi	19	1:31:36 7:00/mi	74.27				1:39:41 59.54		1:36:11 62.85	1:38:56 61.10	1:39:42 61.10	1:33:18 65.83		1:34:01 66.73	1:31:36 69.32	1:33:03 68.24				1:34:49 71.18	1:32:32 74.27
13.1mi	1	1:46:30 8:07/mi	58.68											1:46:30 58.68
13.2mi	1	1:55:08 8:43/mi	59.61																	1:55:08 59.61
14mi	5	1:54:21 8:10/mi	57.87										1:54:21 57.87	1:59:24 55.89	2:00:59 55.62
17mi	7	4:16:49 15:06/mi	31.31						4:16:49 31.31		4:47:32 28.42			5:30:48 25.32
20mi	3	2:32:42 7:38/mi	64.53												2:32:42 64.53	2:44:56 60.25
21mi	5	3:13:50 9:14/mi	52.94									3:20:49 50.26	3:22:47 50.18	3:13:50 52.94	3:24:43 50.54
22mi	1	4:44:00 12:55/mi	38.17												4:44:00 38.17
23.3mi	2	4:45:14 12:15/mi	41.00										4:58:07 38.90	4:45:14 41.00
23.4mi	2	4:43:07 12:06/mi	40.47								4:43:07 40.47	5:39:46 34.00
26mi	1	4:29:24 10:22/mi	48.04									4:29:24 48.04
26.2mi	8	3:33:00 8:08/mi	64.77									4:35:30 46.95		4:21:21 50.73	3:33:00 62.78	3:36:57 61.63				3:41:27 64.77
27mi	2	5:34:59 12:24/mi	44.13																	5:34:59 44.13	6:48:20 36.53

Date	Planned Races			Distance
5 Feb	Charnwood Hills Race Confirmed			22km
2022		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race	57:20	59.50	6.7mi
11 Dec	Bolsover 10k		0.00	10km
5 Nov	Lincolnshire League XC2	32:18	72.10	4.6mi
30 Oct	Lincoln 10k PB	39:27	80.20	10km
1 Oct	Curbar Commotion	1:24:10	61.68	10mi
18 Sep	Lincoln City Half Marathon SB	1:32:32	74.27	13.1mi
23 Aug	LWAC 5k Summer Series - Race 4	22:04	70.05	5km
21 Aug	Scafell Pike Trail Marathon SB	6:48:20	36.53	27mi
26 Jul	LWAC 5k Summer Series - Race 3	20:01	77.23	5km
28 Jun	LWAC 5k Summer Series - Race 2		0.00	5km
17 Jun	Summer Solstice 10km Road Race	44:20	71.37	10km
31 May	LWAC 5k Summer Series - Race 1 SB	19:50	77.94	5km
8 May	Caythorpe Dash	1:36:14	70.78	13.1mi
30 Apr	Three Peaks Fell Race	4:35:15	45.75	23mi
12 Mar	Grindleford Gallop	3:21:13	55.63	21mi
5 Feb	Rauceby Ripper PB	1:05:02	67.13	8.5mi
2021		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race	59:02	57.28	6.7mi
7 Nov	Gainsborough & Morton Striders 10k SB	42:17	74.17	10km
30 Oct	Dukeries 10 PB	1:18:24	70.87	10.8mi
3 Oct	Baxters Loch Ness Marathon SB	3:41:27	64.77	26.2mi
15 Aug	Scafell Pike Trail Marathon PB	5:34:59	44.13	27mi
10 Jul	Wharfedale Trail Half Marathon PB	1:55:08	59.61	13.2mi
25 Apr	Caythorpe Dash SB	1:34:49	71.18	13.1mi
2017		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race	1:04:03	51.01	6.7mi
9 Dec	Wheatley 10 PB	1:25:46	58.49	10.1mi
2 Apr	Lincoln 10K SB	43:14	69.49	10km
15 Jan	Stanbury Splash	1:07:32	50.50	7mi
2016		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race	1:02:53	51.51	6.7mi
23 Apr	Lincoln parkrun SB	21:00	69.72	5km
16 Apr	Anniversary Waltz SB	2:33:27	36.88	11.5mi
2015		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race	1:01:00	52.66	6.7mi
25 Aug	LWAC 5k Summer Series - Race 4 SB	21:07	69.33	5km
28 Jul	LWAC 5k Summer Series - Race 3	21:35	67.83	5km
23 Jun	LWAC 5k Summer Series - Race 2	21:08	69.28	5km
2014		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race	57:27	55.45	6.7mi
13 Dec	Lincoln parkrun	21:19	68.17	5km
29 Nov	Lincoln parkrun	21:39	67.12	5km
26 Aug	LWAC 5k Summer Series - Race 4	20:51	69.69	5km
29 Jul	LWAC 5k Summer Series - Race 3	20:53	69.58	5km
24 Jun	LWAC 5k Summer Series - Race 2	20:43	70.14	5km
13 Apr	London Marathon SB	3:36:57	61.63	26.2mi
29 Mar	Lincoln parkrun SB	19:54	72.48	5km
9 Mar	Ashby 20 SB	2:44:56	60.25	20mi
2 Mar	Haweswater Half Marathon SB	1:33:03	68.24	13.1mi
22 Feb	English National XC Championships	52:58	66.89	12km
25 Jan	Lincoln parkrun #11	20:18	71.05	5km
5 Jan	Mens Lincolnshire Xc Champs Riseholme	45:21	61.48	9.52km
2013		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race	1:00:48	51.97	6.7mi
22 Dec	Lincoln & District Xmas Cross Country	41:09	57.10	5mi
14 Dec	Lincoln parkrun	20:26	70.58	5km
17 Nov	Lincs Lge XC Match 3	48:00	59.22	9.7km
3 Nov	Lincs Lge XC Match 2 PB	45:29	65.46	10160mt
6 Oct	MBNA Chester Marathon PB	3:33:00	62.78	26.2mi
8 Sep	Grunty Fen Half Marathon PB	1:31:36	69.32	13.1mi
7 Sep	Peterpan parkrun #22	21:07	68.30	5km
28 Aug	LWAC 5k Summer Series - Race 4	20:02	71.99	5km
20 Jul	Newark parkrun #8	21:46	66.26	5km
17 Jul	Bolingbroke Breaker 8M PB	1:02:16	61.04	8mi
29 Jun	Clumber Park parkrun #1	21:34	66.88	5km
26 Jun	LWAC 5k Summer Series - Race 2 SB	19:49	72.78	5km
21 Jun	Summer Solstice 10k SB	42:08	69.55	10km
12 Jun	30TH WOLDS DASH SERIES RACE 2 PB	55:29	62.18	11.69km
1 Jun	Newark parkrun #1	21:35	66.82	5km
29 May	LWAC 5k Summer Series - Race 1	20:15	71.22	5km
19 May	Towpath and Trail 10k	44:21	66.07	10km
15 May	30TH WOLDS DASH SERIES RACE 1 PB	31:20	65.99	7137mt
11 May	Cressbrook Crawl SB	1:00:05	50.60	6.5mi
4 May	Scunthorpe parkrun #11	21:01	68.12	5km
21 Apr	London Marathon	3:51:03	57.39	26.2mi
6 Apr	Caythorpe Half Canter	1:40:18	62.77	13.1mi
17 Mar	Ashby 20 PB	2:32:42	64.53	20mi
9 Mar	Grindleford Gallop SB	3:24:43	50.54	21mi
3 Mar	Haweswater Half Marathon	1:33:24	67.41	13.1mi
23 Feb	English National XC Championships (Men) PB	1:01:09	57.46	12km
3 Feb	Charnwood Hills Race SB	2:00:59	55.62	14mi
2 Feb	Hillsborough parkrun #1	21:07	67.80	5km
19 Jan	The Hebden PB	4:44:00	38.17	22mi
8 Jan	Cleethorpes AC 5k Prom Race	20:24	70.18	5km
6 Jan	Lincolnshire XC Championships PB	42:07	66.94	9.7km
2012		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race	1:01:32	50.93	6.7mi
22 Dec	Hull parkrun #144	21:16	67.32	5km
9 Dec	Lincs Lge XC Match 4 - Caythorpe	45:05	61.34	9.52km
1 Dec	Mansfield parkrun #10	20:13	70.81	5km
18 Nov	Lincs Lge XC Match 3 - Louth.	34:41	70.14	8.4km
4 Nov	Lincs Lge XC Match 2 - Skegness.	39:08	69.74	9390mt
20 Oct	Wirksworth Undulator PB	1:16:46	52.01	8.4mi
7 Oct	Mablethorpe Half-Marathon	1:34:21	66.73	13.1mi
6 Oct	Rushcliffe parkrun #1	20:56	68.39	5km
23 Sep	Fat Boys Stanage Struggle PB	54:06	52.74	6.1mi
15 Sep	Colwick parkrun	20:54	68.50	5km
29 Aug	LWAC 5k Summer Series Race 3	20:08	71.11	5km
26 Aug	The Big Running Weekend 12.12 Trail Race PB	1:53:10	51.39	12.12mi
18 Aug	Hull parkrun #126	20:41	69.22	5km
16 Aug	Click 'em 5 mile	35:02	66.54	5mi
4 Aug	Borrowdale Fell Race SB	5:30:48	25.32	17mi
1 Aug	Croxby 1 Lap PB	31:41	64.75	4.4mi
25 Jul	LWAC 5k Summer Series Race 2	20:06	71.22	5km
1 Jul	Lakeland Trails Coniston Marathon SB	4:21:21	50.73	26.2mi
22 Jun	Summer Solstice 10k	41:49	69.51	10km
20 Jun	Click 'em 5 mile PB	33:57	68.67	5mi
6 Jun	Croxby 2 Lap. PB	1:05:26	64.51	8.88mi
4 Jun	Bamford Sheepdog Trials PB	41:58	49.99	4.5mi
30 May	LWAC 5k Summer Series Race 1 SB	19:58	71.70	5km
19 May	Shining Tor (BM) UK Intercounties Fell Championships	1:08:26	51.65	7.5mi
8 May	Burbage Skyline PB	54:15	49.60	5.8mi
28 Apr	Three Peaks Race PB	4:45:14	41.00	23.3mi
14 Apr	Caythorpe Half Canter	1:42:00	61.22	13.1mi
12 Apr	East Hull Harriers & AC Winter League - Race 8 (Riverbank Run) PB	43:04	64.64	6mi
25 Mar	Lincoln 10K SB	40:29	71.21	10km
10 Mar	Grindleford Gallop PB	3:13:50	52.94	21mi
4 Mar	Haweswater Half Marathon SB	1:34:01	66.42	13.1mi
5 Feb	Charnwood Hills Race SB	1:59:24	55.89	14mi
22 Jan	Stanbury Splash	1:04:20	54.17	12km
15 Jan	Ropsley Raid PB	1:46:30	58.68	13.11mi
2011		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race	59:00	52.69	6.7mi
24 Dec	Hull Parkrun #91 SB	19:46	71.89	5km
18 Dec	Lincoln and District Open XC - Men	40:24	57.25	5mi
13 Nov	West Lindsey Running Series -Market Rasen	42:23	68.02	10km
12 Nov	Hull Parkrun #85	20:23	69.72	5km
29 Oct	The Original Mountain Marathon (OMM)	16:28:01	13.31	26.2mi
15 Oct	Wirksworth Undulator	1:18:41	50.33	8.4mi
3 Sep	longshaw sheepdog trials fell race SB	55:55	49.79	6mi
31 Aug	LWAC 5k Summer Series Race 4	20:28	69.44	5km
29 Aug	Grimsthorpe Castle 10k	46:46	61.65	10km
27 Jul	LWAC 5k Summer Series Race 3	20:53	68.05	5km
2 Jul	Saunders Lakeland Mountain Marathon		0.00	50km
29 Jun	LWAC 5k Summer Series Race 2	20:38	68.87	5km
18 Jun	Hull Parkrun #64	21:45	65.34	5km
11 Jun	Lowe Alpine Mountain Marathon - C Course	13:07:22	7.93	13.1mi
3 Jun	Castleton Fell Race(1500ft)	1:02:05	47.83	6.4mi
10 May	Burbage Skyline	54:38	43.68	5.2mi
30 Apr	Three Peaks Race SB	4:58:07	38.90	23.3mi
23 Apr	Anniversary Waltz SB	2:33:20	35.39	11.5mi
3 Apr	Lincoln 10K SB	42:20	67.56	10km
12 Mar	Grindleford Gallop SB	3:22:47	50.18	21mi
6 Mar	Lincolnshire Poacher Challenge PB	1:46:00	57.97	13mi
26 Feb	Noonstone PB	1:42:35	41.03	9mi
6 Feb	Charnwood Hills Race PB	1:54:21	57.87	14mi
9 Jan	Lincolnshire X Country Championships	43:00	64.51	9700mt
2010		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race	56:34	54.51	6.7mi
19 Dec	Lincoln & District Xmas Cross Country	40:24	56.80	5mi
21 Nov	Lincs League XC - Match 3.	44:18	62.56	9690mt
30 Oct	The Original Mountain Marathon (OMM)	15:08:00	14.36	26.2mi
17 Oct	Spires and Steeples Challenge PB	4:29:24	48.04	26mi
2 Oct	Grin N Bear It	3:11:28	38.40	25.03km
25 Sep	Scafell Pike Fell Race SB	1:28:21	23.38	4.5mi
4 Sep	The Ben Nevis Race	2:29:25	31.34	10mi
7 Aug	Borrowdale Fell Race	5:01:20	27.34	17mi
24 Jul	Snowdon International Race SB	1:38:59	47.31	10mi
3 Jul	Saunders Lakeland Mountain Marathon	10:07:23	26.11	50km
26 May	Lincoln Wellington 5K Race 1 SB	19:48	71.25	5km
11 May	Burbage skyline	51:43	52.97	6mi
8 May	Cressbrook Crawl PB	55:50	53.15	6.5mi
24 Apr	Three Peaks Fell Race SB	5:39:46	34.00	23.4mi
11 Apr	Belvoir Half Marathon SB	1:33:18	65.83	13.1mi
21 Mar	Lincoln 10K SB	42:26	66.86	10km
13 Mar	Grindleford Gallop SB	3:20:49	50.26	21mi
27 Feb	Belvoir Challenge 26 SB	4:35:30	46.95	26.2mi
14 Feb	Lincolnshire XC County Championships	45:22	60.66	9.7km
24 Jan	Stanbury Splash	59:52	53.78	7mi
2009		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race	54:35	50.19	6mi
20 Dec	The Stoop Fell Race SB	43:42	52.11	5mi
13 Dec	Lincs XC League 4	44:34	57.74	9.07km
6 Dec	Edwinstowe Christmas 10K	46:09	61.47	10km
22 Nov	Lincs XC League 3 PB	43:31	62.59	9.6km
7 Nov	Shepherds Skyline Fell Race 6.25m/1150' PB	59:02	48.34	6.25mi
1 Nov	Lincs XC League 2 PB	40:24	65.94	9.39km
24 Oct	OMM B / C Course	11:13:00	18.23	40km
26 Sep	Rab Mountain Marathon		0.00	50km
26 Aug	Lincoln Wellington 5K Series Race 4	20:32	68.21	5km
22 Aug	Burnsall Classic PB	21:27	29.77	1.5mi
1 Aug	Borrowdale Fell Race SB	4:47:32	28.42	17mi
29 Jul	Lincoln Wellington 5K Series Race 3 SB	19:41	71.16	5km
10 Jul	Walkington 10k	41:57	67.63	10km
4 Jul	Saunders Mountain Marathon	11:21:26	14.11	20mi
6 Jun	Wharfedale Trail Half	1:56:24	52.76	13.1mi
20 May	Lincoln Wellington 5K Series Race 1	20:08	69.56	5km
12 May	Burbage Skyline SB	52:48	49.33	5.75mi
9 May	Cressbrook Crawl SB	56:55	51.74	6.5mi
25 Apr	Three Peaks Race PB	4:43:07	40.47	23.4mi
11 Apr	Anniversary Waltz PB	2:24:37	36.91	11.5mi
29 Mar	Lincoln 10K SB	41:52	67.24	10km
1 Mar	Haweswater Half Marathon SB	1:39:42	61.10	13.1mi
1 Feb	Charnwood Hills Race	1:59:30	54.48	14mi
25 Jan	Soreen Stanbury Splash PB	1:03:29	50.31	7mi
11 Jan	Lincs County XC Championships PB	44:16	57.65	9.07km
2008		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race	56:48	47.85	6mi
21 Dec	Lincoln & District Runners Christmas XC	40:41	55.55	5mi
14 Dec	Lincs XC League 4 SB	41:14	64.10	9.39km
23 Nov	Lincs XC League 3 SB	52:48	51.18	9.6km
2 Nov	Lincs XC League 2 SB	45:54	55.62	9.07km
25 Oct	OMM 25 & 26 Oct B course		0.00	50km
28 Sep	West Pinchbeck 10K - organised by Spalding Triathlon Club	41:56	67.13	10km
30 Aug	Longshaw Sheepdog Trials	55:04	41.04	5mi
27 Aug	Lincoln Wellington 5K Series Race 4	20:11	68.89	5km
2 Aug	Borrowdale Fell Race	4:49:57	27.95	17mi
30 Jul	Lincoln Wellington 5K Series Race 3	20:32	67.72	5km
11 Jul	Branston 5-Mile Dash SB	35:05	64.41	5mi
6 Jul	Skiddaw Fell Race	1:33:42	44.20	9mi
25 Jun	Lincoln Wellington 5K Series Race 2	20:37	67.45	5km
8 Jun	Edale Fell Race PB	49:11	43.19	4.7mi
6 Jun	Gordon Welbourn Running Week Race 5	41:28	67.88	10km
1 Jun	Woodhall Spa 10K SB	41:53	67.21	10km
21 May	Lincoln Wellington AC 5K Series Race 1 SB	20:11	68.89	5km
13 May	Burbage Skyline Fell Race PB	50:46	50.91	5.75mi
10 May	Cressbrook Crawl	58:20	50.08	6.5mi
19 Apr	Hawkshead Trail Race PB	1:20:23	52.93	15km
30 Mar	Lincoln 10k	42:02	66.44	10km
23 Mar	Shining Cliff Woods Fell Race 2	45:43	49.05	5mi
15 Mar	Windmills Whizz	51:00	62.13	7mi
2 Mar	Haweswater Half Marathon SB	1:38:56	61.10	13.1mi
17 Feb	Chatsworth Chase	59:28	53.29	7mi
27 Jan	stanbury splash PB	1:03:42	45.93	6.51mi
2007		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race SB	1:00:00	48.69	6.5mi
28 Oct	Worksop Half Marathon SB	1:36:11	62.85	13.1mi
6 Oct	Langdale Horseshoe Fell Race	3:32:10	30.45	14mi
16 Sep	The Ponton Plod	3:01:00	44.43	17mi
1 Sep	Derwentwater Trail Race PB	1:14:23	53.39	14km
29 Aug	Lincoln Wellington Summer 5K Series Race 4	20:17	68.07	5km
4 Aug	Borrowdale Fell Race PB	4:16:49	31.31	17mi
25 Jul	Lincoln Wellington AC 5K Series - Race 3	20:06	68.69	5km
27 Jun	Lincoln Wellington Summer 5K Series Race 2 SB	20:04	68.80	5km
17 Jun	Ranby 10k	44:45	62.41	10km
3 Jun	Woodhall Spa 10K	48:15	57.88	10km
23 May	Lincoln Wellington Summer 5K Series Race 1	21:05	65.48	5km
16 May	Askern 10k SB	42:32	65.16	10km
28 Apr	Hawkshead Trail Race SB	1:23:16	50.73	15km
25 Mar	Lincoln 10k	44:18	62.56	10km
28 Jan	Stanbury Splash SB	1:06:36	47.22	7mi
2006		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race SB	1:02:08	43.07	6mi
2005		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race SB	1:09:39	44.85	7mi
30 Oct	Worksop Half Marathon	1:41:04	59.04	13.1mi
24 Aug	Lincoln Wellington 5K Series Race 4	19:53	68.46	5km
6 Aug	Borrowdale Fell Race	5:26:36	24.31	17mi
27 Jul	Lincoln Wellington 5K Series Race 3	19:39	69.27	5km
29 Jun	Lincoln Wellington 5K Series Race 2 PB	19:37	69.39	5km
25 May	Lincoln Wellington 5k series	20:27	66.56	5km
1 May	Keswick Half Marathon SB	1:39:41	59.54	13.1mi
20 Mar	Louth 10 PB	1:12:19	62.00	10mi
6 Mar	Haweswater Half Marathon	1:39:49	59.46	13.1mi
2004		Result	WAVA	Distance
31 Dec	Auld Lang Syne Fell Race SB	1:05:57	40.04	6mi
28 Jul	Lincoln Wellington 5K Series Race 3 SB	20:36	65.62	5km
30 Jun	Lincoln Wellington 5K Series Race 2	20:45	65.14	5km
26 May	Lincoln Wellington 5K Series Race 1	20:40	65.41	5km
4 Apr	Lincoln 10k SB	42:27	64.08	10km
1 Jan	Cleethorpes 10k	43:30	62.53	10km
2003		Result	WAVA	Distance
16 Jul	Lincoln Wellington 5K Series Race 3 SB	20:13	66.40	5km
25 Jun	Lincoln Wellington Series 5K Race 2	20:18	66.13	5km
21 May	Lincoln Wellington 5k series	20:18	66.13	5km
1 Jan	Cleethorpes 10K SB	46:17	58.49	10km
2002		Result	WAVA	Distance
7 Apr	Lincoln 10K SB	53:22	50.53	10km

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	7	0	0	0	0	0	0	0	0	0	0	0	7
2023	102	0	0	0	0	0	0	0	0	0	0	0	102
2022	0	14	1	0	4	0	0	0	7	0	0	4	31
2022	99	96	120	118	105	72	76	93	95	126	125	95	1220
2022	0	0	49	43	44	286	0	29	120	0	0	0	571
2021	0	0	0	0	0	0	0	0	0	0	0	8	8
2021	104	94	98	98	102	61	121	108	63	106	80	80	1116
2021	0	103	183	269	155	345	79	95	0	45	49	0	1323
2020	29	50	42	24	13	4	8	21	0	28	18	52	290
2020	0	93	268	780	694	689	212	223	151	81	200	304	3697
2019	52	48	44	7	7	31	10	0	15	31	35	29	309
2019	171	226	68	89	90	595	487	89	95	3	169	165	2246
2018	60	71	72	34	16	11	113	30	34	45	60	61	608
2018	43	0	81	103	209	102	162	114	698	99	222	315	2148
2017	43	34	41	14	7	14	8	30	32	42	64	51	380
2017	30	142	214	209	278	486	571	518	57	56	58	55	2673
2016	59	53	70	59	25	26	5	39	39	57	66	35	534
2016	396	336	415	46	10	194	247	19	52	30	81	49	1874
2015	52	39	15	51	21	47	29	46	46	53	40	75	513
2015	30	188	193	235	362	352	293	532	436	135	258	218	3234
2014	154	165	172	55	0	0	0	0	0	0	6	84	636
2013	156	145	182	115	98	166	132	156	140	59	99	121	1568
2013	0	0	0	0	0	0	0	0	0	68	0	0	68
2012	148	157	161	145	97	89	135	80	83	101	109	75	1381
2011	127	97	126	98	55	61	33	69	69	80	107	111	1033
2011	0	0	0	32	0	0	0	0	0	0	0	0	32
2010	115	102	91	109	88	35	75	125	82	95	79	85	1082
2009	62	48	112	61	53	77	69	23	32	41	61	62	702
2008	0	0	0	0	0	0	0	0	0	41	60	59	160

Sat 31st Dec Dec 31	Sun 1st Jan Jan 1	Mon 2nd Jan Jan 2	Tue 3rd Jan Jan 3	Wed 4th Jan Jan 4	Thu 5th Jan Jan 5	Fri 6th Jan Jan 6
6.7mi, 57:20 Run - General Split Summary === 1) 1m - 7:25(7:25/m) 145/158bpm [1075b/mi] 99cal 2) 1m - 10:14(10:14/m) 154/169bpm [1576b/mi] 141cal 3) 1m - 8:07(8:07/m) 162/170bpm [1315b/mi] 120cal 4) 1m - 9:16(9:16/m) 160/169bpm [1482b/mi] 129cal 5) 1m - 6:50(6:50/m) 162/172bpm [1108b/mi] 99cal 6) 1m - 9:29(9:29/m) 151/174bpm [1432b/mi] 125cal 7) 0.73m - 6:00(8:15/m) 161/168bpm [1329b/mi] 92cal Add a comment 0.8mi, 7:58 Run - General Split Summary === 1) 0.82m - 7:58(9:42/m) 123/145bpm [1194b/mi] 95cal Add a comment 3.1mi, 22:16 Run - General Split Summary === 1) 0.62m - 4:19(6:57/m) 69cal 8.63/10.46mph 2) 0.62m - 4:35(7:23/m) 72cal 8.13/8.61mph 3) 0.62m - 4:31(7:16/m) 72cal 8.26/8.73mph 4) 0.62m - 4:32(7:18/m) 72cal 8.22/8.67mph 5) 0.62m - 4:15(6:50/m) 71cal 8.77/11.09mph 6) 0.01m - 4(10:46/m) 1cal 5.58/10.21mph Add a comment 0mi, 1 Run - General Split Summary === 1) 0m - 1(11:21/m) 5.28/2.95mph Add a comment	-	7.1mi, 54:17 Run - General Split Summary === 1) 1m - 8:10(8:10/m) 153/164bpm [1250b/mi] 110cal 2) 1m - 7:47(7:47/m) 160/166bpm [1246b/mi] 105cal 3) 1m - 7:49(7:49/m) 161/167bpm [1257b/mi] 111cal 4) 1m - 7:48(7:48/m) 162/166bpm [1262b/mi] 110cal 5) 1m - 7:29(7:29/m) 161/166bpm [1205b/mi] 106cal 6) 1m - 7:20(7:20/m) 162/169bpm [1187b/mi] 110cal 7) 1m - 7:21(7:21/m) 163/169bpm [1198b/mi] 112cal 8) 0.08m - 33(7:04/m) 162/164bpm [1144b/mi] 9cal Add a comment	-	4.4mi, 38:04 Run - General Split Summary === 1) 1m - 8:52(8:52/m) 130/143bpm [1152b/mi] 110cal 2) 1m - 8:21(8:21/m) 141/148bpm [1178b/mi] 115cal 3) 1m - 8:24(8:24/m) 144/151bpm [1209b/mi] 115cal 4) 1m - 8:54(8:54/m) 137/144bpm [1219b/mi] 114cal 5) 0.4m - 3:34(9:00/m) 144/149bpm [1296b/mi] 48cal Add a comment	6.3mi, 49:16 Run - General Split Summary === 1) 1m - 8:00(8:00/m) 127/137bpm [1017b/mi] 101cal 2) 0.25m - 2:00(8:07/m) 131/135bpm [1064b/mi] 26cal 3) 0.15m - 1:00(6:27/m) 139/148bpm [897b/mi] 14cal 4) 0.25m - 2:00(7:57/m) 143/150bpm [1138b/mi] 28cal 5) 0.15m - 1:00(6:44/m) 142/148bpm [956b/mi] 14cal 6) 0.22m - 2:00(8:58/m) 141/150bpm [1265b/mi] 27cal 7) 0.15m - 1:00(6:46/m) 144/146bpm [974b/mi] 15cal 8) 0.25m - 2:00(7:53/m) 142/154bpm [1119b/mi] 28cal 9) 0.16m - 1:00(6:27/m) 145/155bpm [934b/mi] 14cal 10) 0.25m - 2:00(8:07/m) 147/157bpm [1192b/mi] 28cal 11) 0.15m - 1:00(6:38/m) 147/154bpm [975b/mi] 14cal 12) 0.24m - 2:00(8:23/m) 146/154bpm [1225b/mi] 27cal 13) 0.15m - 1:00(6:45/m) 148/155bpm [1000b/mi] 14cal 14) 0.25m - 2:00(7:56/m) 146/156bpm [1158b/mi] 28cal 15) 0.15m - 1:00(6:30/m) 147/154bpm [955b/mi] 14cal 16) 0.25m - 2:00(8:06/m) 146/156bpm [1183b/mi] 28cal 17) 0.14m - 1:00(7:04/m) 145/152bpm [1026b/mi] 14cal 18) 0.24m - 2:00(8:18/m) 150/157bpm [1245b/mi] 28cal 19) 0.13m - 1:00(7:31/m) 147/149bpm [1105b/mi] 14cal 20) 0.22m - 2:00(8:56/m) 140/144bpm [1250b/mi] 25cal 21) 0.15m - 1:00(6:40/m) 146/152bpm [972b/mi] 14cal 22) 1m - 8:24(8:24/m) 141/156bpm [1185b/mi] 106cal 23) 0.34m - 2:51(8:20/m) 141/147bpm [1176b/mi] 37cal Add a comment	-
Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10	Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13
-	5.9mi, 46:35 Run - General Split Summary === 1) 1m - 6:57(6:57/m) 161/173bpm [1119b/mi] 102cal 2) 1m - 7:16(7:16/m) 166/171bpm [1206b/mi] 110cal 3) 1m - 8:09(8:09/m) 163/168bpm [1330b/mi] 115cal 4) 1m - 8:16(8:16/m) 161/166bpm [1332b/mi] 115cal 5) 1m - 7:57(7:57/m) 162/169bpm [1288b/mi] 111cal 6) 0.93m - 7:59(8:37/m) 161/167bpm [1387b/mi] 113cal Add a comment 1.1mi, 8:50 Run - General Split Summary === 1) 1m - 8:16(8:16/m) 151/164bpm [1248b/mi] 109cal 2) 0.05m - 34(10:38/m) 164/167bpm [1744b/mi] 8cal Add a comment	4.8mi, 40:07 Run - General Split Summary === 1) 1m - 8:35(8:35/m) 137/156bpm [1176b/mi] 107cal 2) 1m - 8:51(8:51/m) 158/176bpm [1400b/mi] 123cal 3) 1m - 8:19(8:19/m) 169/178bpm [1405b/mi] 122cal 4) 1m - 8:09(8:09/m) 172/180bpm [1402b/mi] 122cal 5) 0.78m - 6:13(7:57/m) 177/185bpm [1407b/mi] 107cal Add a comment	5mi, 40:48 Run - General Split Summary === 1) 1m - 8:45(8:45/m) 133/149bpm [1163b/mi] 104cal 2) 1m - 8:05(8:05/m) 147/161bpm [1189b/mi] 111cal 3) 1m - 8:05(8:05/m) 153/162bpm [1236b/mi] 107cal 4) 1m - 8:14(8:14/m) 142/153bpm [1169b/mi] 115cal 5) 1m - 7:30(7:30/m) 146/156bpm [1094b/mi] 104cal 6) 0.02m - 10(8:13/m) 150/150bpm [1232b/mi] 2cal Add a comment	-	10mi, 1:20:26 Run - General Split Summary === 1) 1m - 8:39(8:39/m) 126/141bpm [1090b/mi] 101cal 2) 1m - 8:57(8:57/m) 131/148bpm [1173b/mi] 110cal 3) 1m - 8:14(8:14/m) 136/145bpm [1120b/mi] 108cal 4) 1m - 8:01(8:01/m) 144/148bpm [1154b/mi] 112cal 5) 1m - 7:46(7:46/m) 146/152bpm [1133b/mi] 110cal 6) 1m - 7:40(7:40/m) 154/163bpm [1181b/mi] 107cal 7) 1m - 7:29(7:29/m) 157/165bpm [1176b/mi] 109cal 8) 1m - 7:32(7:32/m) 158/163bpm [1191b/mi] 106cal 9) 1m - 7:50(7:50/m) 159/169bpm [1246b/mi] 106cal 10) 1m - 7:56(7:56/m) 158/166bpm [1252b/mi] 113cal 11) 0.04m - 21(8:11/m) 162/163bpm [1324b/mi] 6cal Add a comment	-
Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17	Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20
-	13.1mi, 1:49:47 Run - General Split Summary === 1) 1m - 8:26(8:26/m) 141/157bpm [1188b/mi] 108cal 2) 1m - 7:57(7:57/m) 144/152bpm [1144b/mi] 112cal 3) 1m - 8:27(8:27/m) 144/149bpm [1218b/mi] 115cal 4) 1m - 7:59(7:59/m) 146/152bpm [1167b/mi] 109cal 5) 1m - 8:20(8:20/m) 150/159bpm [1250b/mi] 111cal 6) 1m - 7:56(7:56/m) 153/164bpm [1214b/mi] 111cal 7) 1m - 8:39(8:39/m) 157/165bpm [1357b/mi] 123cal 8) 1m - 8:08(8:08/m) 157/164bpm [1276b/mi] 111cal 9) 1m - 8:38(8:38/m) 159/167bpm [1372b/mi] 120cal 10) 1m - 8:19(8:19/m) 158/164bpm [1314b/mi] 110cal 11) 1m - 8:50(8:50/m) 158/165bpm [1396b/mi] 121cal 12) 1m - 8:14(8:14/m) 157/162bpm [1294b/mi] 114cal 13) 1m - 8:49(8:49/m) 159/165bpm [1402b/mi] 119cal 14) 0.13m - 1:05(8:11/m) 160/165bpm [1310b/mi] 15cal Add a comment	5.2mi, 38:17 Run - General Split Summary === 1) 1m - 7:36(7:36/m) 134/151bpm [1018b/mi] 102cal 2) 1m - 7:40(7:40/m) 151/160bpm [1159b/mi] 114cal 3) 1m - 7:47(7:47/m) 158/164bpm [1230b/mi] 119cal 4) 1m - 6:52(6:52/m) 151/160bpm [1037b/mi] 91cal 5) 1m - 6:42(6:42/m) 155/163bpm [1037b/mi] 103cal 6) 0.24m - 1:40(6:51/m) 161/166bpm [1102b/mi] 24cal Add a comment	-	5.3mi, 43:06 Run - General Split Summary === 1) 1m - 8:05(8:05/m) 148/162bpm [1197b/mi] 109cal 2) 1m - 8:47(8:47/m) 165/179bpm [1448b/mi] 130cal 3) 1m - 7:59(7:59/m) 170/179bpm [1357b/mi] 116cal 4) 1m - 8:08(8:08/m) 166/184bpm [1350b/mi] 116cal 5) 1m - 7:46(7:46/m) 158/168bpm [1226b/mi] 108cal 6) 0.29m - 2:22(8:16/m) 168/174bpm [1388b/mi] 34cal Add a comment	5mi, 47:21 Run - General Split Summary === 1) 1m - 9:24(9:24/m) 146/162bpm [1372b/mi] 123cal 2) 1m - 10:36(10:36/m) 153/163bpm [1623b/mi] 140cal 3) 1m - 8:54(8:54/m) 156/172bpm [1388b/mi] 122cal 4) 1m - 9:47(9:47/m) 153/162bpm [1497b/mi] 129cal 5) 1m - 8:34(8:34/m) 156/171bpm [1338b/mi] 112cal 6) 0.01m - 6(7:08/m) 164/165bpm [1170b/mi] 2cal Add a comment 1.7mi, 17:46 Run - General Split Summary === 1) 1m - 8:27(8:27/m) 131/146bpm [1107b/mi] 103cal 2) 0.7m - 9:19(13:24/m) 128/147bpm [1715b/mi] 92cal Add a comment	-
Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24	Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27
3mi, 19:37 Run - General Split Summary === 1) 1m - 6:34(6:34/m) 128/148bpm [840b/mi] 97cal 2) 1m - 6:30(6:30/m) 147/157bpm [956b/mi] 102cal 3) 1m - 6:25(6:25/m) 158/168bpm [1014b/mi] 100cal 4) 0.02m - 8(5:52/m) 159/161bpm [932b/mi] 2cal Add a comment	13.5mi, 1:53:53 Run - General Split Summary === 1) 1m - 8:42(8:42/m) 125/136bpm [1088b/mi] 112cal 2) 1m - 8:13(8:13/m) 140/149bpm [1151b/mi] 119cal 3) 1m - 8:11(8:11/m) 147/154bpm [1203b/mi] 108cal 4) 1m - 8:14(8:14/m) 141/150bpm [1160b/mi] 107cal 5) 1m - 8:26(8:26/m) 142/150bpm [1198b/mi] 107cal 6) 1m - 8:26(8:26/m) 143/153bpm [1207b/mi] 108cal 7) 1m - 8:26(8:26/m) 152/160bpm [1283b/mi] 114cal 8) 1m - 9:01(9:01/m) 145/158bpm [1307b/mi] 110cal 9) 1m - 8:25(8:25/m) 151/158bpm [1272b/mi] 126cal 10) 1m - 8:45(8:45/m) 150/158bpm [1311b/mi] 120cal 11) 1m - 8:59(8:59/m) 144/157bpm [1293b/mi] 106cal 12) 1m - 8:08(8:08/m) 160/167bpm [1302b/mi] 116cal 13) 1m - 7:57(7:57/m) 163/168bpm [1296b/mi] 116cal 14) 0.5m - 4:00(7:57/m) 161/170bpm [1279b/mi] 56cal Add a comment	6.6mi, 45:57 Run - General Split Summary === 1) 1m - 7:13(7:13/m) 133/156bpm [960b/mi] 100cal 2) 1m - 7:09(7:09/m) 154/165bpm [1100b/mi] 111cal 3) 1m - 7:02(7:02/m) 154/163bpm [1084b/mi] 105cal 4) 1m - 7:02(7:02/m) 156/166bpm [1098b/mi] 104cal 5) 1m - 6:41(6:41/m) 159/166bpm [1062b/mi] 102cal 6) 1m - 6:45(6:45/m) 166/170bpm [1122b/mi] 103cal 7) 0.58m - 4:05(7:00/m) 161/168bpm [1127b/mi] 60cal Add a comment	7.5mi, 2:58:22 Walk - General Split Summary === 1) 7.48m - 2:58:22(23:51/m) 96/133bpm [2289b/mi] 880cal 46/106rpm Add a comment	-	4.3mi, 37:21 Run - General Split Summary === 1) 1m - 9:30(9:30/m) 135/155bpm [1284b/mi] 123cal 2) 1m - 8:15(8:15/m) 151/157bpm [1246b/mi] 110cal 3) 1m - 8:42(8:42/m) 153/162bpm [1332b/mi] 117cal 4) 1m - 8:01(8:01/m) 155/164bpm [1243b/mi] 113cal 5) 0.33m - 2:52(8:48/m) 147/160bpm [1292b/mi] 32cal Add a comment	-

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