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smallclanger F55

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Mileage
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FERC

Races
29
Miles
5187
Miles
222
Miles
2293
Mile
8:28
5k
26:47
5M
42:01
10k
53:47
Half
2:01:23
750m
14:13

About Me
Loving my running and all that goes with it! Can’t beat the feeling when it works! Getting slower but having more fun! Show More...

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Recent Blogs
Chester metric marathon	Oct 2015
VLM 2014..to all you runners out there	Apr 2014
mmmmmm...	Jun 2008
whoopee!	Mar 2008
an update	Feb 2008

Recent Training
14th May	Treadmill	3.1mi	45:41
13th May	Open Water	1mi	39:39
12th May	Exercise Bike	0mi	2:10
12th May	Exercise Bike	0mi	20:25
9th May	Run-Walk	4.4mi	56:35

12 Month Benchmarks	Run	Bike
Mile	9:49	3:00
5k	33:12	10:04
5mi	1:02:05	18:11
10k	1:31:23	22:18
10mi	2:28:24	40:45
Half	3:34:48	54:51

Recent Pictures
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Recent Threads
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Buddies (10)

Followers (2)

Badges Collected	See available badges
+ 106 others

Best Times
Best WAVA

Dist	Races	PB	2007	2009	2011	2013	2014	2015	2016	2017	2018	2019
1mi	1	8:28 8:28/mi									8:28
5km	4	27:27 8:50/mi	27:30	35:56						27:27	28:23
5mi	6	42:01 8:24/mi						42:01	44:08	44:23	49:46	49:23
6.2mi	1	1:02:55 10:09/mi			1:02:55
10km	9	53:47 8:39/mi				1:03:01			53:47	57:45	58:44	1:02:23
6.8mi	1	1:17:05 11:25/mi						1:17:05
13.1mi	4	2:01:23 9:16/mi					2:16:06	2:01:23	2:05:51		2:18:44
26.2km	1	2:48:37 10:21/mi						2:48:37

2019		Result	WAVA	Distance
10 Apr	Essar Chester Spring 5	49:23	57.11	5mi
7 Apr	Whitchurch 10K	1:02:23	56.97	10km
10 Mar	Chester 10k	1:03:33	55.92	10km
2018		Result	WAVA	Distance
9 Dec	Tatton Yule Yomp	1:20:00	44.42	10km
4 Nov	Fell Hell Moel Famau		0.00	10km
23 Aug	Mid Cheshire 5km	28:23	59.51	5km
29 Apr	Chester Half Marathon	2:18:44	54.76	13.1mi
14 Apr	Big Fetch Mile - Dudley	8:28	60.38	1mi
11 Apr	Essar Chester Spring 5	49:46	56.01	5mi
4 Mar	Chester 10K	58:44	59.78	10km
2017		Result	WAVA	Distance
4 Nov	Cheshire 10k	57:45	60.06	10km
24 Aug	Mid Cheshire 5k Summer	27:27	60.85	5km
12 Apr	Chester Spring 5	44:23	62.06	5mi
2016		Result	WAVA	Distance
30 Jul	Dee Mile	36:18	0.00	2km
17 Jul	Deva Divas	14:13 / 1:00:10 / 26:47	0.00	750metres/25km/5km
15 May	Chester Half Marathon	2:05:51	58.92	13.1mi
17 Apr	Port Sunlight 10k	53:47	63.73	10km
13 Apr	Trajan Chester Spring 5	44:08	61.70	5mi
7 Feb	Nick Beer 10k	55:55	61.30	10km
2015		Result	WAVA	Distance
4 Oct	MBNA Chester Metric Marathon	2:48:37	54.71	26.2km
13 Sep	Lake Vyrnwy Half Marathon	2:01:23	60.37	13.1mi
15 Apr	CHESTER SPRING 5	42:01	64.06	5mi
14 Feb	Parbold Hill Race	1:17:05	47.74	6.75mi
2014		Result	WAVA	Distance
18 May	Chester half marathon	2:16:06	53.21	13.1mi
2013		Result	WAVA	Distance
7 Apr	The Great Wrexham Road Runner	1:03:01	52.54	10km
2011		Result	WAVA	Distance
9 Oct	Flintshire 10K	1:02:55	51.46	6.2mi
2009		Result	WAVA	Distance
26 Sep	race for life 10K	1:02:34	50.97	10km
6 Sep	deestriders off road series	45:02	56.36	5mi
10 May	race for life	35:56	43.04	5km
2007		Result	WAVA	Distance
20 May	Rhyl Race for Life	27:30	55.48	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
2021	0	0	0	1.9	2.7	0	0	0	0	0	0	0	4.6
2021	0	0	0	10	11	0	0	0	0	0	0	0	21
2021	14	34	25	22	0	0	0	0	0	0	0	0	96
2020	0	4.8	2.4	0	0	4.8	7.1	6.2	3.4	6.7	1.5	0.3	37.2
2020	70	53	51	21	14	33	28	35	24	31	22	27	410
2020	0	0	58	80	58	75	134	91	68	15	25	0	605
2019	4.2	4.3	2.5	5.3	7.1	6.6	5.3	3.6	5.8	4.5	1	1.3	51.3
2019	35	31	43	48	35	47	48	36	33	39	37	12	445
2019	68	65	105	57	90	56	28	71	34	13	9	19	616
2018	5	3.1	1	2.8	6.5	8.2	3.7	8.1	3.4	2.1	3.2	1.9	49
2018	53	46	24	47	47	48	39	38	32	10	15	21	420
2018	0	12	10	30	70	70	79	58	24	32	15	25	426
2017	1	1.5	2.5	2	0.5	2.5	3.2	4.5	2.5	1	2	0	23.1
2017	55	45	55	55	61	36	43	43	43	32	39	47	556
2017	10	0	0	7	16	22	26	13	7	0	0	0	102
2016	3.1	7	4	2	2.5	2.3	3	1.3	8.5	3.5	3	1	41.1
2016	55	62	61	62	66	48	23	36	31	39	55	9	549
2016	0	0	27	51	10	24	42	61	8	55	5	0	284
2015	64	61	87	71	0	7	47	89	44	33	22	67	592
2014	0	0	0	0	1	0	0	0	1	1	0	0	3
2014	57	55	81	43	61	83	54	18	50	4	46	54	606
2014	0	0	0	0	0	0	13	0	0	0	0	0	13
2013	0	0	0	0	0	0	0	11.4	0	0	0	0	11.4
2013	18	20	23	18	21	6	38	39	38	40	44	34	339
2013	0	0	0	0	0	0	0	28	0	15	18	0	61
2012	17	11	15	16	23	8	8	13	22	9	8	13	164
2011	6	12	23	15	25	9	26	12	17	27	2	0	174
2010	9	21	24	10	19	12	15	5	3	8	0	0	127
2010	0	5	0	19	19	0	0	0	0	0	0	0	44
2009	1	10	14	26	26	27	31	32	34	16	20	22	260
2009	0	0	0	0	0	0	20	0	0	0	0	0	20
2008	0	0.7	0	0.6	0	0	0	0	0	0	0	0	1.3
2008	5	21	26	32	68	42	34	11	16	29	11	0	294
2008	0	19	0	9	0	0	0	0	0	0	0	0	28
2007	0	0	0	24	30	9	15	27	21	41	39	28	232

Wed 21st Apr Apr 21	Thu 22nd Apr Apr 22	Fri 23rd Apr Apr 23	Sat 24th Apr Apr 24	Sun 25th Apr Apr 25	Mon 26th Apr Apr 26	Tue 27th Apr Apr 27
2.7mi, 48:44 Cross - General Split Summary === 1) 0.62m - 10:55(17:35/m) 97/104bpm 44cal 57/61rpm 3.41/4.42mph 2) 0.62m - 11:19(18:12/m) 101/110bpm 45cal 58/65rpm 3.3/4.4mph 3) 0.62m - 11:43(18:52/m) 104/114bpm 46cal 58/61rpm 3.18/4.91mph 4) 0.62m - 10:25(16:46/m) 114/132bpm 53cal 58/61rpm 3.58/4.68mph 5) 0.25m - 4:21(17:08/m) 117/123bpm 23cal 58/61rpm 3.5/4.17mph Add a comment	2.8mi, 38:32 Cross - General Split Summary === 1) 0.62m - 9:03(14:34/m) 128/151bpm [1865b/mi] 69cal 65/81rpm 4.12/6.35mph 2) 0.62m - 8:18(13:21/m) 129/143bpm [1723b/mi] 60cal 66/84rpm 4.49/6.22mph 3) 0.62m - 8:12(13:12/m) 134/150bpm [1768b/mi] 63cal 68/82rpm 4.55/6.66mph 4) 0.62m - 8:37(13:51/m) 140/171bpm [1940b/mi] 68cal 70/89rpm 4.33/6.49mph 5) 0.32m - 4:23(13:51/m) 132/155bpm [1827b/mi] 27cal 65/81rpm 4.34/5.87mph Add a comment	-	0.9mi, 49:48 Swim - Open Water Split Summary === 1) 0.28m - 17:50(1:02:46/m) 89cal 31/42rpm 0.96/14.16mph 2) 0.28m - 14:34(51:16/m) 88cal 28/46rpm 1.17/11.2mph 3) 0.22m - 17:24(1:19:45/m) 66cal 30/42rpm 0.75/12.99mph Add a comment	-	-	-
Wed 28th Apr Apr 28	Thu 29th Apr Apr 29	Fri 30th Apr Apr 30	Sat 1st May May 1	Sun 2nd May May 2	Mon 3rd May May 3	Tue 4th May May 4
-	-	3.1mi, 47:58 Run - Treadmill Ran 2mins and walked 1 min. Slow pace to see how it worked. Add a comment	0.6mi, 42:02 Swim - Open Water Split Summary === 1) 0.28m - 20:26(1:11:54/m) 88cal 32/44rpm 0.83/14.53mph 2) 0.23m - 21:37(1:33:19/m) 72cal 31/42rpm 0.64/14.98mph Wetsuit Add a comment	-	-	3.9mi, 1:00:00 Run - Treadmill Treadmill Add a comment
Wed 5th May May 5	Thu 6th May May 6	Fri 7th May May 7	Sat 8th May May 8	Sun 9th May May 9	Mon 10th May May 10	Tue 11th May May 11
-	-	-	-	4.4mi, 56:35 Run - Run-Walk Split Summary === 1) 1m - 13:04(13:04/m) 130/161bpm [1698b/mi] 102cal 4.59/6.05mph 2) 1m - 13:04(13:04/m) 136/150bpm [1776b/mi] 103cal 4.59/6.16mph 3) 1m - 12:53(12:53/m) 146/166bpm [1880b/mi] 108cal 4.66/6.64mph 4) 1m - 12:56(12:56/m) 147/170bpm [1902b/mi] 103cal 4.64/6.35mph 5) 0.39m - 4:39(11:56/m) 151/172bpm [1802b/mi] 40cal 5.03/6.12mph Add a comment 1.1mi, 46:24 Swim - Open Water Split Summary === 1) 0.28m - 9:54(34:51/m) 85cal 28/40rpm 1.72/17.25mph 2) 0.28m - 11:43(41:14/m) 84cal 27/41rpm 1.46/2.95mph 3) 0.28m - 15:51(55:47/m) 84cal 30/45rpm 1.08/6.32mph 4) 0.19m - 8:56(46:04/m) 57cal 28/38rpm 1.3/2.88mph Wetsuit. 11.3degrees. Choppy n windy Add a comment	-	-
Wed 12th May May 12	Thu 13th May May 13	Fri 14th May May 14	Sat 15th May May 15	Sun 16th May May 16	Mon 17th May May 17	Tue 18th May May 18
0mi, 2:10 Bike - Exercise Bike Split Summary === 1) 0m - 2:10(0/m) 129/137bpm [INFb/mi] 17cal Add a comment 0mi, 20:25 Bike - Exercise Bike Split Summary === 1) 0m - 20:25(0/m) 125/139bpm [INFb/mi] 147cal Add a comment	1mi, 39:39 Swim - Open Water Split Summary === 1) 0.28m - 12:38(44:28/m) 83cal 27/39rpm 1.35/2.99mph 2) 0.28m - 12:11(42:54/m) 83cal 26/41rpm 1.4/2.34mph 3) 0.28m - 11:48(41:34/m) 84cal 26/38rpm 1.44/2.98mph 4) 0.07m - 3:02(44:51/m) 19cal 26/36rpm 1.34/1.93mph 15 degrees apparently! Wetsuit swim Add a comment	3.1mi, 45:41 Run - Treadmill Run 2 and walk 1 but a 5 min run in the middle Add a comment	-	-	-	-

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