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About Me
Started running again in 2006 after 18 year break. I run on the track, road and cross country. Show More...

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Recent Training
17th Jun	General	10mi	1:11:31
16th Jun	General	8.5mi	52:37
15th Jun	General	9.1mi	1:02:56
12th Jun	General	8mi	59:26
11th Jun	General	5mi	40:51

12 Month Benchmarks	Run
Mile	5:09
5k	16:20
5mi	27:01
10k	33:37
10mi	56:17
Half	1:14:03

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Buddies (3)

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+ 114 others

Best Times
Best WAVA

Dist	Races	PB	2010	2011	2012	2014
800m	2	1:58 3:57/mi	2:00	1:58
5km	5	15:08 4:52/mi	15:46	15:41	15:27	15:08
5mi	3	26:04 5:13/mi	26:04
10km	2	32:37 5:15/mi		32:37
10mi	1	55:30 5:33/mi			55:30
13.1mi	1	1:14:33 5:41/mi			1:14:33
26.2mi	1	2:29:30 5:42/mi				2:29:30

2014		Result	WAVA	Distance
23 May	Christleton 5k PB	15:08	93.22	5km
13 Apr	London Marathon PB	2:29:30	87.23	26.2mi
2012		Result	WAVA	Distance
18 Nov	Conwy Half Marathon PB	1:14:33	82.38	13.1mi
18 May	Christleton 5km SB	15:27	90.00	5km
28 Apr	North Wales 10 mile Championship PB	55:30	83.02	10mi
2011		Result	WAVA	Distance
26 Jun	BMAF National T&F Champs 800m PB	1:58	90.96	800mi
6 May	Christleton 5km SB	15:41	88.03	5km
23 Jan	Telford 10k PB	32:37	85.63	10km
9 Jan	Helena Tipping Memorial 10K	33:41	82.92	10km
2010		Result	WAVA	Distance
12 Dec	Border League Wallasey PB	26:04	86.03	5mi
9 Oct	North Wales Cross Country League Colwyn Bay	34:07	73.21	5.6mi
4 Jul	BMAF Track & Field Championships 800m SB	2:00	88.65	800mi
3 Jun	DEESTRIDERS OFF ROAD	28:52	77.10	5mi
26 May	Rhyl sun centre 5k	16:28	83.25	5km
7 May	Christleton 5k SB	15:46	86.95	5km
7 Apr	Chester Spring 5	26:48	83.05	5mi

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	99	56	93	118	194	106	0	0	0	0	0	0	666
2020	226	219	246	167	227	205	237	293	292	244	188	239	2782
2019	236	210	149	174	223	210	212	210	251	183	87	199	2342
2018	239	197	192	187	233	163	218	192	189	223	125	213	2369
2018	0	0	0	0	0	6	0	0	0	0	0	0	6
2017	120	180	262	230	250	260	320	209	214	198	148	210	2599
2016	310	62	0	0	0	0	67	128	124	208	228	97	1225
2016	0	0	0	71	0	0	0	0	0	0	0	0	71
2015	128	85	224	251	291	253	195	273	57	54	85	189	2084
2015	0	0	0	0	0	0	0	0	0	15	0	0	15
2014	337	293	339	214	282	202	268	250	292	269	55	208	3010
2013	211	192	182	188	202	201	208	92	193	215	227	274	2385
2013	0	0	0	0	0	0	23	209	0	0	0	0	232
2012	0	0	0	0	0	0	0	1.2	0	0	0	0	1.2
2012	214	163	208	188	185	177	169	168	250	230	204	223	2379
2012	0	0	0	0	0	0	0	25	0	0	0	0	25
2011	187	200	200	178	150	141	156	204	205	200	199	210	2229
2010	0	0	0	0	0	0	2.2	10	1.5	0	0	0	13.7
2010	0	0	0	0	0	0	95	13	140	181	230	205	864
2010	0	0	0	0	0	0	20	160	6	0	0	0	185

Sat 22nd May May 22	Sun 23rd May May 23	Mon 24th May May 24	Tue 25th May May 25	Wed 26th May May 26	Thu 27th May May 27	Fri 28th May May 28
-	11mi, 1:22:10 Run - General Split Summary === 1) 1m - 7:38(7:38/m) 120cal 7.86/8.47mph 2) 1m - 7:11(7:11/m) 121cal 8.36/8.83mph 3) 1m - 7:06(7:06/m) 122cal 8.46/8.79mph 4) 1m - 7:13(7:13/m) 123cal 8.32/8.91mph 5) 1m - 8:06(8:06/m) 121cal 7.4/8.1mph 6) 1m - 7:49(7:49/m) 123cal 7.67/8.2mph 7) 1m - 7:16(7:16/m) 121cal 8.25/8.72mph 8) 1m - 7:20(7:20/m) 123cal 8.19/8.89mph 9) 1m - 7:28(7:28/m) 120cal 8.04/8.68mph 10) 1m - 7:21(7:21/m) 123cal 8.16/8.89mph 11) 1m - 7:39(7:39/m) 123cal 7.84/8.45mph 12) 0.01m - 3(6:28/m) 9.28/6.93mph Add a comment	8.3mi, 1:00:01 Run - General Split Summary === 1) 1m - 7:42(7:42/m) 122cal 7.78/9.06mph 2) 1m - 6:59(6:59/m) 119cal 8.59/9.2mph 3) 1m - 7:14(7:14/m) 121cal 8.29/8.66mph 4) 1m - 7:54(7:54/m) 122cal 7.59/8.87mph 5) 1m - 6:55(6:55/m) 120cal 8.68/9.29mph 6) 1m - 7:11(7:11/m) 121cal 8.36/9.02mph 7) 1m - 6:54(6:54/m) 123cal 8.7/9.12mph 8) 1m - 7:16(7:16/m) 121cal 8.25/8.95mph 9) 0.28m - 1:56(6:53/m) 34cal 8.73/8.97mph Add a comment	8mi, 55:13 Run - General Split Summary === 1) 1m - 7:14(7:14/m) 119cal 8.29/8.93mph 2) 1m - 6:47(6:47/m) 121cal 8.84/9.23mph 3) 1m - 7:04(7:04/m) 122cal 8.49/9.16mph 4) 1m - 6:52(6:52/m) 120cal 8.73/9.04mph 5) 1m - 6:43(6:43/m) 120cal 8.92/9.23mph 6) 1m - 6:42(6:42/m) 121cal 8.96/9.64mph 7) 1m - 6:59(6:59/m) 121cal 8.59/9.18mph 8) 1m - 6:49(6:49/m) 120cal 8.8/9.62mph 9) 0.01m - 1(4:12/m) 14.31/9.02mph Add a comment	10mi, 1:11:22 Run - General Split Summary === 1) 1m - 7:43(7:43/m) 122cal 7.78/8.45mph 2) 1m - 6:49(6:49/m) 122cal 8.8/9.41mph 3) 1m - 7:06(7:06/m) 123cal 8.45/9.16mph 4) 1m - 6:33(6:33/m) 122cal 9.16/11.21mph 5) 1m - 6:40(6:40/m) 122cal 9/9.46mph 6) 1m - 6:45(6:45/m) 122cal 8.89/9.35mph 7) 1m - 7:30(7:30/m) 121cal 8/8.62mph 8) 1m - 7:05(7:05/m) 120cal 8.47/8.93mph 9) 1m - 7:35(7:35/m) 119cal 7.91/8.97mph 10) 1m - 7:34(7:34/m) 122cal 7.93/8.58mph 11) 0.01m - 2(4:48/m) 12.51/8.14mph Add a comment	7mi, 43:35 Run - General Split Summary === 1) 1m - 6:47(6:47/m) 119cal 8.85/10.1mph 2) 1m - 6:29(6:29/m) 122cal 9.25/9.58mph 3) 1m - 6:01(6:01/m) 117cal 9.97/10.75mph 4) 1m - 5:25(5:25/m) 124cal 11.07/11.71mph 5) 1m - 5:20(5:20/m) 122cal 11.25/11.63mph 6) 1m - 6:41(6:41/m) 120cal 8.97/11.77mph 7) 1m - 6:38(6:38/m) 120cal 9.03/9.75mph 8) 0.03m - 13(6:37/m) 3cal 9.06/8.62mph Add a comment	-
Sat 29th May May 29	Sun 30th May May 30	Mon 31st May May 31	Tue 1st Jun Jun 1	Wed 2nd Jun Jun 2	Thu 3rd Jun Jun 3	Fri 4th Jun Jun 4
6.2mi, 43:37 Run - General Split Summary === 1) 1m - 7:35(7:35/m) 121cal 7.91/9.33mph 2) 1m - 6:57(6:57/m) 122cal 8.64/9.1mph 3) 1m - 6:32(6:32/m) 110cal 9.18/13.84mph 4) 1m - 7:01(7:01/m) 122cal 8.56/9.23mph 5) 1m - 7:02(7:02/m) 120cal 8.54/8.91mph 6) 1m - 7:04(7:04/m) 121cal 8.49/8.89mph 7) 0.21m - 1:26(6:48/m) 25cal 8.82/8.75mph Add a comment	12mi, 1:22:18 Run - General Split Summary === 1) 1m - 7:09(7:09/m) 118cal 8.39/9.39mph 2) 1m - 6:34(6:34/m) 122cal 9.13/9.64mph 3) 1m - 6:33(6:33/m) 118cal 9.17/9.48mph 4) 1m - 6:36(6:36/m) 113cal 9.09/15.3mph 5) 1m - 6:49(6:49/m) 125cal 8.8/9.58mph 6) 1m - 6:57(6:57/m) 119cal 8.64/8.87mph 7) 1m - 6:55(6:55/m) 120cal 8.66/9.33mph 8) 1m - 6:19(6:19/m) 121cal 9.5/10.35mph 9) 1m - 7:05(7:05/m) 120cal 8.48/8.83mph 10) 1m - 7:07(7:07/m) 121cal 8.43/9.52mph 11) 1m - 6:49(6:49/m) 122cal 8.81/9.41mph 12) 1m - 7:23(7:23/m) 122cal 8.13/8.87mph 13) 0.01m - 2(6:06/m) 9.83/7.99mph Add a comment	10.1mi, 1:13:07 Run - General Split Summary === 1) 1m - 7:01(7:01/m) 120cal 8.55/9.91mph 2) 1m - 7:05(7:05/m) 121cal 8.47/8.81mph 3) 1m - 7:08(7:08/m) 119cal 8.42/9.18mph 4) 1m - 7:11(7:11/m) 123cal 8.36/9.33mph 5) 1m - 7:40(7:40/m) 121cal 7.83/8.81mph 6) 1m - 7:40(7:40/m) 121cal 7.83/8.35mph 7) 1m - 7:27(7:27/m) 122cal 8.06/8.93mph 8) 1m - 7:09(7:09/m) 121cal 8.39/8.7mph 9) 1m - 7:16(7:16/m) 121cal 8.25/8.83mph 10) 1m - 6:55(6:55/m) 122cal 8.67/9.23mph 11) 0.09m - 37(6:44/m) 10cal 8.91/8.68mph Add a comment	-	6.4mi, 46:23 Run - General Split Summary === 1) 1m - 6:53(6:53/m) 120cal 8.72/9.52mph 2) 1m - 7:10(7:10/m) 122cal 8.37/9.1mph 3) 1m - 7:20(7:20/m) 121cal 8.18/8.72mph 4) 1m - 7:11(7:11/m) 122cal 8.35/8.72mph 5) 1m - 7:20(7:20/m) 123cal 8.19/9.06mph 6) 1m - 7:27(7:27/m) 122cal 8.06/8.66mph 7) 0.4m - 3:02(7:39/m) 48cal 7.84/8.12mph Add a comment	7mi, 52:42 Run - General Split Summary === 1) 1m - 7:31(7:31/m) 122cal 7.98/8.62mph 2) 1m - 7:21(7:21/m) 122cal 8.16/8.77mph 3) 1m - 7:26(7:26/m) 122cal 8.07/8.39mph 4) 1m - 7:27(7:27/m) 123cal 8.06/8.5mph 5) 1m - 7:38(7:38/m) 122cal 7.86/8.43mph 6) 1m - 7:29(7:29/m) 123cal 8.02/8.7mph 7) 1m - 7:47(7:47/m) 121cal 7.71/8.41mph 8) 0m - 2(8:03/m) 7.45/7.72mph Add a comment	-
Sat 5th Jun Jun 5	Sun 6th Jun Jun 6	Mon 7th Jun Jun 7	Tue 8th Jun Jun 8	Wed 9th Jun Jun 9	Thu 10th Jun Jun 10	Fri 11th Jun Jun 11
10mi, 1:10:12 Run - General Split Summary === 1) 1m - 7:17(7:17/m) 121cal 8.25/8.91mph 2) 1m - 6:52(6:52/m) 121cal 8.74/9.18mph 3) 1m - 6:56(6:56/m) 122cal 8.66/9.37mph 4) 1m - 6:49(6:49/m) 124cal 8.81/9.31mph 5) 1m - 6:48(6:48/m) 120cal 8.82/9mph 6) 1m - 6:19(6:19/m) 112cal 9.49/14.84mph 7) 1m - 6:32(6:32/m) 111cal 9.19/14.51mph 8) 1m - 7:45(7:45/m) 122cal 7.74/8.45mph 9) 1m - 7:15(7:15/m) 121cal 8.27/9.46mph 10) 1m - 7:31(7:31/m) 124cal 7.99/9.79mph 11) 0.02m - 9(7:59/m) 2cal 7.52/8.77mph Add a comment	12mi, 1:28:00 Run - General Split Summary === 1) 1m - 7:36(7:36/m) 123cal 7.89/8.81mph 2) 1m - 7:05(7:05/m) 120cal 8.47/9.04mph 3) 1m - 7:44(7:44/m) 123cal 7.76/8.97mph 4) 1m - 7:44(7:44/m) 120cal 7.76/8.54mph 5) 1m - 7:14(7:14/m) 124cal 8.29/9.18mph 6) 1m - 7:05(7:05/m) 121cal 8.48/9.31mph 7) 1m - 7:04(7:04/m) 121cal 8.5/9.41mph 8) 1m - 7:12(7:12/m) 121cal 8.33/9.2mph 9) 1m - 6:47(6:47/m) 121cal 8.85/9.39mph 10) 1m - 7:02(7:02/m) 121cal 8.52/9.18mph 11) 1m - 7:24(7:24/m) 122cal 8.11/9.54mph 12) 1m - 8:00(8:00/m) 123cal 7.51/8.7mph 13) 0.01m - 3(7:44/m) 7.76/8.1mph Add a comment	6mi, 45:47 Run - General Split Summary === 1) 1m - 7:26(7:26/m) 122cal 8.08/8.83mph 2) 1m - 7:37(7:37/m) 124cal 7.87/8.25mph 3) 1m - 7:39(7:39/m) 121cal 7.84/8.22mph 4) 1m - 7:40(7:40/m) 123cal 7.83/8.27mph 5) 1m - 8:01(8:01/m) 124cal 7.48/8.16mph 6) 1m - 7:19(7:19/m) 122cal 8.21/8.95mph 7) 0.01m - 6(7:50/m) 1cal 7.66/7.87mph Add a comment	9mi, 1:06:47 Run - General Split Summary === 1) 1m - 7:29(7:29/m) 122cal 8.01/8.72mph 2) 1m - 6:55(6:55/m) 120cal 8.68/9.06mph 3) 0.66m - 3:49(5:46/m) 73cal 10.42/14.49mph 4) 0.05m - 59(18:32/m) 5cal 3.24/12.63mph 5) 0.26m - 1:14(4:45/m) 27cal 12.65/13.23mph 6) 0.04m - 1:00(22:51/m) 4cal 2.63/12.73mph 7) 0m - 2(11:30/m) 5.22/2.48mph 8) 0.05m - 59(21:45/m) 4cal 2.76/12.46mph 9) 0.26m - 1:14(4:42/m) 28cal 12.75/13.34mph 10) 0.03m - 1:00(34:30/m) 3cal 1.74/12.48mph 11) 0.26m - 1:12(4:42/m) 26cal 12.78/13.84mph 12) 0.04m - 58(25:50/m) 4cal 2.32/12.84mph 13) 0.26m - 1:13(4:37/m) 27cal 12.98/13.52mph 14) 0.03m - 55(27:20/m) 3cal 2.19/10.52mph 15) 0.26m - 1:15(4:53/m) 27cal 12.29/13.84mph 16) 0.04m - 1:03(29:19/m) 3cal 2.05/11.92mph 17) 0.26m - 1:15(4:49/m) 27cal 12.44/13.38mph 18) 1m - 7:50(7:50/m) 122cal 7.66/8.54mph 19) 1m - 7:37(7:37/m) 123cal 7.89/8.27mph 20) 1m - 7:31(7:31/m) 122cal 7.98/8.56mph 21) 1m - 7:17(7:17/m) 121cal 8.23/8.77mph 22) 0.51m - 4:00(7:50/m) 62cal 7.67/8.72mph Add a comment	5.5mi, 45:13 Run - General Split Summary === 1) 1m - 7:48(7:48/m) 121cal 7.7/8.95mph 2) 1m - 7:36(7:36/m) 121cal 7.89/8.47mph 3) 1m - 10:07(10:07/m) 123cal 5.93/8.35mph 4) 1m - 8:43(8:43/m) 118cal 6.88/8.33mph 5) 1m - 7:31(7:31/m) 122cal 7.98/9.62mph 6) 0.47m - 3:28(7:27/m) 55cal 8.06/8.56mph Add a comment	9.5mi, 1:07:22 Run - General Split Summary === 1) 1m - 7:12(7:12/m) 119cal 8.33/9.02mph 2) 1m - 7:14(7:14/m) 120cal 8.3/9.56mph 3) 1m - 7:09(7:09/m) 121cal 8.39/8.97mph 4) 1m - 7:00(7:00/m) 120cal 8.58/8.85mph 5) 1m - 7:04(7:04/m) 120cal 8.5/8.75mph 6) 1m - 7:05(7:05/m) 121cal 8.46/8.81mph 7) 1m - 7:00(7:00/m) 120cal 8.57/9.08mph 8) 1m - 7:12(7:12/m) 121cal 8.34/8.66mph 9) 1m - 7:07(7:07/m) 121cal 8.43/8.79mph 10) 0.5m - 3:20(6:36/m) 61cal 9.09/9.37mph Add a comment	5mi, 40:51 Run - General Split Summary === 1) 1m - 7:33(7:33/m) 120cal 7.95/8.85mph 2) 1m - 9:02(9:02/m) 123cal 6.64/8.64mph 3) 1m - 8:06(8:06/m) 116cal 7.41/8.75mph 4) 1m - 8:06(8:06/m) 119cal 7.41/8.58mph 5) 1m - 8:02(8:02/m) 123cal 7.47/8.06mph 6) 0.01m - 3(6:14/m) 9.64/6.95mph Add a comment
Sat 12th Jun Jun 12	Sun 13th Jun Jun 13	Mon 14th Jun Jun 14	Tue 15th Jun Jun 15	Wed 16th Jun Jun 16	Thu 17th Jun Jun 17	Fri 18th Jun Jun 18
8mi, 59:26 Run - General Split Summary === 1) 1m - 8:35(8:35/m) 116cal 6.99/8.14mph 2) 1m - 7:24(7:24/m) 122cal 8.11/9.14mph 3) 1m - 7:37(7:37/m) 120cal 7.87/9.18mph 4) 1m - 7:14(7:14/m) 122cal 8.29/9.37mph 5) 1m - 7:01(7:01/m) 118cal 8.56/9.41mph 6) 1m - 6:48(6:48/m) 124cal 8.83/9.41mph 7) 1m - 7:31(7:31/m) 119cal 7.99/9.04mph 8) 1m - 7:12(7:12/m) 121cal 8.33/9.2mph 9) 0.01m - 5(9:32/m) 1cal 6.3/7.28mph Add a comment	-	-	9.1mi, 1:02:56 Run - General Split Summary === 1) 1m - 6:46(6:46/m) 121cal 8.88/10.29mph 2) 1m - 6:57(6:57/m) 122cal 8.63/9.18mph 3) 1m - 7:01(7:01/m) 120cal 8.56/9.35mph 4) 1m - 6:47(6:47/m) 123cal 8.85/9.81mph 5) 1m - 6:35(6:35/m) 121cal 9.12/9.87mph 6) 1m - 6:50(6:50/m) 120cal 8.78/9.81mph 7) 1m - 7:02(7:02/m) 120cal 8.53/9.04mph 8) 1m - 7:08(7:08/m) 121cal 8.4/9.23mph 9) 1m - 7:22(7:22/m) 121cal 8.15/8.79mph 10) 0.07m - 29(6:34/m) 8cal 9.13/9.27mph Add a comment	8.5mi, 52:37 Run - General Split Summary === 1) 1m - 6:56(6:56/m) 120cal 8.64/9.85mph 2) 0.48m - 3:04(6:26/m) 54cal 9.33/13.61mph 3) 1m - 5:22(5:22/m) 121cal 11.18/13.44mph 4) 1m - 5:30(5:30/m) 123cal 10.92/11.9mph 5) 0.75m - 4:08(5:31/m) 90cal 10.89/11.15mph 6) 0.53m - 4:01(7:35/m) 63cal 7.9/10.6mph 7) 1m - 5:28(5:28/m) 123cal 10.98/11.46mph 8) 1m - 5:31(5:31/m) 121cal 10.88/11.48mph 9) 0.2m - 1:06(5:31/m) 25cal 10.88/11.04mph 10) 1m - 7:33(7:33/m) 121cal 7.95/10.96mph 11) 0.55m - 3:59(7:17/m) 66cal 8.24/8.83mph Add a comment	10mi, 1:11:31 Run - General Split Summary === 1) 1m - 7:40(7:40/m) 124cal 7.83/11.33mph 2) 1m - 7:48(7:48/m) 119cal 7.69/9.6mph 3) 1m - 6:57(6:57/m) 120cal 8.62/9.91mph 4) 1m - 7:53(7:53/m) 117cal 7.61/10.21mph 5) 1m - 6:56(6:56/m) 123cal 8.65/10.14mph 6) 1m - 6:59(6:59/m) 119cal 8.59/8.83mph 7) 1m - 7:03(7:03/m) 121cal 8.51/9.29mph 8) 1m - 6:26(6:26/m) 120cal 9.33/9.91mph 9) 1m - 6:56(6:56/m) 122cal 8.66/9.48mph 10) 1m - 6:51(6:51/m) 121cal 8.77/9.71mph 11) 0m - 2(10:48/m) 5.56/8.47mph Add a comment	-

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