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Jezzer M60

About

Race Times

All Races

Mileage

Training

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Chorlton Runners

Races
362
Miles
20217
Miles
13
Miles
600
WAVA
84.23%
1500m
5:48
Mile
5:50
3000m
12:23
5k
19:07
5M
31:48
10k
40:03
10M
1:07:17
Half
1:28:25
20M
2:28:17
Mara
3:15:47
750m
21:39

About Me

I took up running in 2003, but it wasn't until I joined Chorlton Runners in 2005 that I started to run regularly and think about training to improve my times. I really enjoyed running for Sale Harriers Manchester from 2008 until January 2017 but I'm very pleased to have now returned to Chorlton Runners.

Race Standard

Sailfish (78)

Planned Races

15 Sep 19

English Half Marathon

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Groups

This user is a member of 2009 Goals: New PBs at 5K, 5M, 10K, 10M, HM and M (or any other distances you have run before), Bramhall Park TT, Edinburgh 2009 Racers List, Edinburgh Marathon & Relay 2009 - Night before dinner, FETCH FELL RUNNERS, Fetch Manchester Mile Clwb, GPS Users, Increase Your WAVA % By As Much As Possible Challenge, Lakeland 100/50 Training & Recce Runs. , Post-Stockport 10 Mile Party, Project Joker, Sub 1:30 Half, Sub 3:15 Marathon, Sub 40 10K, Swimmers

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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	204	138	157	169	173	155	181	139	0	0	0	0	1318
2019	6	0	0	0	0	0	0	0	0	0	0	0	6
2018	0	0	0	0	0	0	0	0.7	0.7	0	0	0	1.4
2018	176	157	153	160	149	125	179	158	105	149	136	166	1813
2018	0	0	0	0	0	0	0	0	21	17	0	0	38
2017	0	0	0.3	0.3	1.2	0.3	0	0	0	0	0.5	0	2.5
2017	200	202	166	132	163	147	181	228	192	121	143	170	2044
2017	0	0	0	0	65	0	23	0	0	0	31	0	119
2016	153	118	139	172	179	89	149	177	184	161	148	183	1850
2016	0	0	17	0	0	0	0	0	0	0	0	0	17
2015	151	116	124	171	121	101	115	117	92	145	139	145	1537
2015	0	0	0	60	0	0	0	36	0	0	0	0	96
2014	151	144	166	138	147	139	148	152	120	86	94	82	1567
2014	0	0	0	0	0	0	11	15	0	13	0	0	40
2013	0	0	0	0	0.3	0	0	0	0	0	0	0	0.3
2013	193	195	214	181	72	135	114	148	154	139	135	155	1835
2013	0	0	0	0	0	21	58	24	0	0	0	0	103
2012	0	0	0	0	1.1	2.8	2	0	0	0	0	0	5.9
2012	199	211	210	204	150	131	161	156	145	176	145	169	2057
2012	0	0	0	0	0	17	62	0	0	0	0	0	79
2011	0	0	0	0	0	0	0	0.9	1.5	0	0	0	2.4
2011	143	78	135	169	139	69	111	122	102	155	138	144	1502
2011	0	0	0	0	15	0	0	0	36	0	0	0	51
2010	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2010	217	194	193	81	123	102	79	122	144	176	79	150	1662
2010	0	0	0	0	0	0	0	0	30	0	0	0	30
2009	127	129	187	173	123	104	98	155	162	160	193	190	1803
2009	0	0	0	15	0	0	0	0	0	0	0	0	15
2008	72	37	89	129	125	100	144	96	146	89	108	96	1230
2008	0	0	0	0	0	5	0	0	0	0	0	0	5

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
3.1mi, 27:55 Running - Recovery Run Split Summary === 1) 1m - 9:25(9:25/m) 131/146bpm 113cal 6.38/0mph 2) 1m - 8:58(8:58/m) 130/137bpm 105cal 6.7/0mph 3) 1m - 8:56(8:56/m) 132/138bpm 107cal 6.72/0mph 4) 0.07m - 37(8:52/m) 126/129bpm 6cal 6.77/0mph Add a comment 1.4mi, 14:53 Running - Recovery Run Split Summary === 1) 1m - 10:02(10:02/m) 123/135bpm 114cal 5.98/0mph 2) 0.39m - 4:51(12:27/m) 127/137bpm 56cal 4.82/0mph Add a comment	0mi, 1:00:00 Cross-Training - Weights Add a comment 5mi, 45:11 Running - Steady-State Split Summary === 1) 1m - 9:28(9:28/m) 126/138bpm 109cal 6.33/0mph 2) 1m - 8:42(8:42/m) 127/137bpm 101cal 6.9/0mph 3) 1m - 8:52(8:52/m) 128/135bpm 102cal 6.76/0mph 4) 1m - 9:07(9:07/m) 128/141bpm 102cal 6.58/0mph 5) 1m - 8:59(8:59/m) 125/133bpm 96cal 6.68/0mph 6) 0m - 2(8:20/m) 126/126bpm 7.19/0mph Add a comment	0.8mi, 8:10 Running - Warm Down Split Summary === 1) 0.79m - 8:10(10:17/m) 135/172bpm 103cal 5.83/0mph Add a comment 3.1mi, 22:21 Running - Race Split Summary === 1) 1m - 7:13(7:13/m) 146/165bpm 97cal 8.32/0mph 2) 1m - 7:17(7:17/m) 149/155bpm 101cal 8.25/0mph 3) 1m - 7:15(7:15/m) 153/159bpm 107cal 8.27/0mph 4) 0.09m - 36(6:31/m) 156/158bpm 9cal 9.21/0mph Add a comment 3mi, 28:33 Running - Warm Up Split Summary === 1) 1m - 9:52(9:52/m) 132/174bpm 120cal 6.08/0mph 2) 1m - 9:12(9:12/m) 123/134bpm 101cal 6.52/0mph 3) 1m - 9:13(9:13/m) 126/137bpm 103cal 6.51/0mph 4) 0.03m - 16(9:50/m) 90/99bpm 6.1/0mph Add a comment	-	1.6mi, 14:43 Running - Warm Down Split Summary === 1) 1m - 9:25(9:25/m) 131/172bpm 117cal 6.37/0mph 2) 0.58m - 5:18(9:12/m) 136/169bpm 68cal 6.52/0mph Add a comment 3.6mi, 24:20 Running - Intervals Split Summary === 1) 1m - 6:51(6:51/m) 127/165bpm 79cal 8.75/0mph 2) 1m - 6:33(6:33/m) 129/153bpm 76cal 9.16/0mph 3) 1m - 6:33(6:33/m) 138/158bpm 83cal 9.15/0mph 4) 0.63m - 4:23(6:55/m) 142/157bpm 57cal 8.67/0mph Add a comment 3mi, 27:59 Running - Warm Up Split Summary === 1) 1m - 9:45(9:45/m) 122/135bpm 109cal 6.15/0mph 2) 1m - 9:05(9:05/m) 123/133bpm 101cal 6.61/0mph 3) 1m - 9:07(9:07/m) 121/138bpm 94cal 6.58/0mph 4) 0m - 2(6:07/m) 121/121bpm 9.8/0mph Add a comment	14.3mi, 1:58:37 Running - Long Run Split Summary === 1) 1m - 9:17(9:17/m) 165/181bpm 143cal 6.46/0mph 2) 1m - 8:52(8:52/m) 180/189bpm 143cal 6.77/0mph 3) 1m - 8:04(8:04/m) 164/181bpm 124cal 7.43/0mph 4) 1m - 7:51(7:51/m) 165/175bpm 127cal 7.64/0mph 5) 1m - 9:08(9:08/m) 143/170bpm 116cal 6.57/0mph 6) 1m - 7:57(7:57/m) 130/171bpm 79cal 7.54/0mph 7) 1m - 8:41(8:41/m) 156/177bpm 128cal 6.91/0mph 8) 1m - 8:07(8:07/m) 149/183bpm 113cal 7.4/0mph 9) 1m - 8:11(8:11/m) 134/181bpm 87cal 7.33/0mph 10) 1m - 8:06(8:06/m) 128/140bpm 62cal 7.41/0mph 11) 1m - 7:57(7:57/m) 130/140bpm 74cal 7.55/0mph 12) 1m - 7:57(7:57/m) 130/143bpm 70cal 7.55/0mph 13) 0.31m - 2:29(7:57/m) 131/137bpm 21cal 7.55/0mph Add a comment	6.2mi, 2:22:30 Cross-Training - Hiking Split Summary === 1) 1m - 22:41(22:41/m) 84/109bpm 123cal 2.64/0mph 2) 1m - 29:43(29:43/m) 73/117bpm 128cal 2.02/0mph 3) 1m - 18:46(18:46/m) 101/173bpm 134cal 3.2/0mph 4) 1m - 25:52(25:52/m) 132/172bpm 290cal 2.32/0mph 5) 1m - 23:09(23:09/m) 120/173bpm 191cal 2.59/0mph 6) 1m - 17:11(17:11/m) 113/164bpm 115cal 3.49/0mph 7) 0.19m - 5:07(26:49/m) 102/107bpm 22cal 2.24/0mph 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
4mi, 37:55 Running - Recovery Run Split Summary === 1) 1m - 10:06(10:06/m) 150/175bpm 135cal 5.94/0mph 2) 1m - 9:26(9:26/m) 187/215bpm 142cal 6.36/0mph 3) 1m - 9:14(9:14/m) 202/220bpm 139cal 6.5/0mph 4) 1m - 9:08(9:08/m) 207/220bpm 137cal 6.57/0mph 5) 0m - 1(10:23/m) 203/203bpm 5.78/0mph Add a comment	0mi, 1:00:00 Cross-Training - Weights Add a comment 10mi, 1:30:22 Running - Hill Work Split Summary === 1) 1m - 9:41(9:41/m) 119/132bpm 98cal 6.19/0mph 2) 1m - 9:06(9:06/m) 128/133bpm 99cal 6.6/0mph 3) 1m - 9:06(9:06/m) 128/135bpm 96cal 6.59/0mph 4) 1m - 9:12(9:12/m) 127/136bpm 96cal 6.53/0mph 5) 1m - 9:05(9:05/m) 125/141bpm 89cal 6.61/0mph 6) 1m - 8:53(8:53/m) 133/143bpm 98cal 6.75/0mph 7) 1m - 8:50(8:50/m) 123/137bpm 76cal 6.79/0mph 8) 1m - 8:54(8:54/m) 126/133bpm 84cal 6.75/0mph 9) 1m - 8:56(8:56/m) 132/143bpm 94cal 6.72/0mph 10) 1m - 8:38(8:38/m) 132/139bpm 89cal 6.95/0mph 11) 0.01m - 2(6:50/m) 135/135bpm 8.78/0mph Add a comment	1.7mi, 15:34 Running - Warm Down Split Summary === 1) 1m - 9:05(9:05/m) 140/168bpm 119cal 6.61/0mph 2) 0.73m - 6:30(8:56/m) 132/166bpm 77cal 6.72/0mph Add a comment 4mi, 27:30 Running - Intervals Split Summary === 1) 1m - 7:27(7:27/m) 127/140bpm 81cal 8.06/0mph 2) 1m - 6:45(6:45/m) 129/147bpm 74cal 8.88/0mph 3) 1m - 6:41(6:41/m) 135/152bpm 77cal 8.99/0mph 4) 1m - 7:56(7:56/m) 134/151bpm 89cal 7.56/0mph 5) 0.04m - 15(6:29/m) 134/134bpm 2cal 9.25/0mph Add a comment 4.5mi, 42:13 Running - Warm Up Split Summary === 1) 1m - 9:35(9:35/m) 145/177bpm 121cal 6.26/0mph 2) 1m - 9:13(9:13/m) 129/166bpm 101cal 6.51/0mph 3) 1m - 9:17(9:17/m) 125/135bpm 97cal 6.46/0mph 4) 1m - 9:34(9:34/m) 149/176bpm 124cal 6.27/0mph 5) 0.5m - 4:33(9:05/m) 140/177bpm 55cal 6.61/0mph Add a comment	-	2.2mi, 20:17 Running - Warm Down Split Summary === 1) 1m - 9:09(9:09/m) 136/175bpm 112cal 6.56/0mph 2) 1m - 9:04(9:04/m) 130/169bpm 104cal 6.62/0mph 3) 0.24m - 2:04(8:48/m) 130/133bpm 23cal 6.82/0mph Add a comment 4.3mi, 30:03 Running - Intervals Split Summary === 1) 1m - 7:07(7:07/m) 154/180bpm 99cal 8.43/0mph 2) 1m - 7:05(7:05/m) 148/181bpm 93cal 8.48/0mph 3) 1m - 7:07(7:07/m) 149/180bpm 95cal 8.43/0mph 4) 1m - 6:59(6:59/m) 148/160bpm 91cal 8.59/0mph 5) 0.26m - 1:46(6:53/m) 154/160bpm 25cal 8.72/0mph Add a comment 3.3mi, 30:14 Running - Warm Up Split Summary === 1) 1m - 9:34(9:34/m) 160/173bpm 143cal 6.27/0mph 2) 1m - 9:11(9:11/m) 171/180bpm 145cal 6.53/0mph 3) 1m - 9:12(9:12/m) 168/185bpm 142cal 6.52/0mph 4) 0.25m - 2:16(9:00/m) 160/171bpm 34cal 6.67/0mph Add a comment	1mi, 10:07 Running - Warm Down Split Summary === 1) 1m - 9:58(9:58/m) 163/172bpm 145cal 6.02/0mph 2) 0.02m - 9(9:31/m) 162/163bpm 2cal 6.31/0mph Add a comment 18mi, 2:29:56 Running - Long Run Split Summary === 1) 1m - 9:43(9:43/m) 157/174bpm 138cal 6.17/0mph 2) 1m - 9:19(9:19/m) 170/178bpm 144cal 6.44/0mph 3) 1m - 9:17(9:17/m) 177/193bpm 143cal 6.46/0mph 4) 1m - 9:09(9:09/m) 166/184bpm 138cal 6.56/0mph 5) 1m - 8:52(8:52/m) 151/181bpm 118cal 6.76/0mph 6) 1m - 8:42(8:42/m) 130/135bpm 82cal 6.89/0mph 7) 1m - 7:52(7:52/m) 135/144bpm 86cal 7.62/0mph 8) 1m - 7:56(7:56/m) 131/144bpm 78cal 7.57/0mph 9) 1m - 8:01(8:01/m) 133/145bpm 83cal 7.49/0mph 10) 1m - 7:51(7:51/m) 136/177bpm 78cal 7.65/0mph 11) 1m - 8:23(8:23/m) 136/177bpm 86cal 7.16/0mph 12) 1m - 8:15(8:15/m) 142/179bpm 94cal 7.27/0mph 13) 1m - 8:17(8:17/m) 153/174bpm 110cal 7.24/0mph 14) 1m - 8:13(8:13/m) 158/178bpm 116cal 7.31/0mph 15) 1m - 7:49(7:49/m) 156/178bpm 111cal 7.67/0mph 16) 1m - 7:33(7:33/m) 146/178bpm 95cal 7.94/0mph 17) 1m - 7:22(7:22/m) 143/159bpm 87cal 8.14/0mph 18) 1m - 7:10(7:10/m) 147/156bpm 93cal 8.37/0mph 19) 0.03m - 11(7:13/m) 150/151bpm 2cal 8.32/0mph 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
3mi, 30:21 Running - Recovery Run Split Summary === 1) 1m - 10:04(10:04/m) 158/175bpm 136cal 5.96/0mph 2) 1m - 9:57(9:57/m) 166/176bpm 142cal 6.03/0mph 3) 1m - 9:54(9:54/m) 163/181bpm 139cal 6.06/0mph 4) 0.04m - 26(9:47/m) 149/150bpm 5cal 6.14/0mph Add a comment	0mi, 1:00:00 Cross-Training - Weights Add a comment 6mi, 56:56 Running - Recovery Run Split Summary === 1) 1m - 9:45(9:45/m) 159/172bpm 129cal 6.15/0mph 2) 1m - 9:32(9:32/m) 115/152bpm 74cal 6.29/0mph 3) 1m - 9:28(9:28/m) 120/125bpm 83cal 6.34/0mph 4) 1m - 9:13(9:13/m) 117/135bpm 71cal 6.51/0mph 5) 1m - 9:17(9:17/m) 136/171bpm 100cal 6.46/0mph 6) 1m - 9:23(9:23/m) 155/199bpm 118cal 6.4/0mph 7) 0.04m - 18(7:25/m) 152/154bpm 3cal 8.09/0mph Add a comment	1mi, 9:29 Running - Warm Down Split Summary === 1) 1m - 9:27(9:27/m) 134/171bpm 106cal 6.35/0mph 2) 0m - 2(9:21/m) 135/135bpm 6.41/0mph Add a comment 3.1mi, 20:44 Running - Race Split Summary === 1) 1m - 6:40(6:40/m) 142/154bpm 76cal 9/0mph 2) 1m - 6:44(6:44/m) 151/160bpm 85cal 8.92/0mph 3) 1m - 6:44(6:44/m) 155/164bpm 90cal 8.92/0mph 4) 0.1m - 37(5:56/m) 157/159bpm 8cal 10.1/0mph Add a comment 3mi, 28:29 Running - Warm Up Split Summary === 1) 1m - 9:39(9:39/m) 157/175bpm 128cal 6.22/0mph 2) 1m - 9:17(9:17/m) 166/178bpm 132cal 6.46/0mph 3) 1m - 9:20(9:20/m) 165/180bpm 131cal 6.43/0mph 4) 0.02m - 13(10:53/m) 117/165bpm 2cal 5.52/0mph Add a comment	-	2.2mi, 20:01 Running - Warm Down Split Summary === 1) 1m - 9:44(9:44/m) 152/172bpm 137cal 6.16/0mph 2) 1m - 8:53(8:53/m) 154/171bpm 126cal 6.75/0mph 3) 0.15m - 1:24(9:09/m) 151/170bpm 19cal 6.56/0mph Add a comment 4.7mi, 32:10 Running - Intervals Split Summary === 1) 1m - 7:05(7:05/m) 143/161bpm 85cal 8.47/0mph 2) 1m - 6:49(6:49/m) 146/183bpm 83cal 8.8/0mph 3) 1m - 6:29(6:29/m) 144/156bpm 79cal 9.26/0mph 4) 1m - 7:00(7:00/m) 139/149bpm 80cal 8.57/0mph 5) 0.69m - 4:47(6:58/m) 145/154bpm 58cal 8.61/0mph Add a comment 4mi, 38:07 Running - Warm Up Split Summary === 1) 1m - 9:36(9:36/m) 145/176bpm 119cal 6.25/0mph 2) 1m - 9:13(9:13/m) 145/179bpm 113cal 6.51/0mph 3) 1m - 9:36(9:36/m) 134/171bpm 103cal 6.25/0mph 4) 1m - 9:41(9:41/m) 163/180bpm 139cal 6.2/0mph 5) 0m - 2(8:13/m) 159/159bpm 7.31/0mph Add a comment	20mi, 2:49:58 Running - Long Run Split Summary === 1) 1m - 9:39(9:39/m) 157/177bpm 133cal 6.22/0mph 2) 1m - 9:12(9:12/m) 165/178bpm 136cal 6.53/0mph 3) 1m - 9:12(9:12/m) 159/181bpm 130cal 6.52/0mph 4) 1m - 9:29(9:29/m) 162/178bpm 135cal 6.33/0mph 5) 1m - 9:15(9:15/m) 165/174bpm 138cal 6.49/0mph 6) 1m - 8:54(8:54/m) 140/169bpm 100cal 6.74/0mph 7) 1m - 8:47(8:47/m) 136/171bpm 93cal 6.83/0mph 8) 1m - 7:52(7:52/m) 132/169bpm 74cal 7.63/0mph 9) 1m - 7:57(7:57/m) 130/139bpm 69cal 7.55/0mph 10) 1m - 8:03(8:03/m) 135/143bpm 84cal 7.46/0mph 11) 1m - 7:56(7:56/m) 131/167bpm 74cal 7.56/0mph 12) 1m - 7:57(7:57/m) 130/141bpm 71cal 7.54/0mph 13) 1m - 8:20(8:20/m) 126/164bpm 56cal 7.2/0mph 14) 1m - 8:24(8:24/m) 149/179bpm 103cal 7.14/0mph 15) 1m - 8:22(8:22/m) 137/175bpm 77cal 7.17/0mph 16) 1m - 7:56(7:56/m) 143/175bpm 81cal 7.56/0mph 17) 1m - 8:26(8:26/m) 160/179bpm 117cal 7.12/0mph 18) 1m - 8:12(8:12/m) 132/168bpm 57cal 7.31/0mph 19) 1m - 8:12(8:12/m) 126/141bpm 43cal 7.32/0mph 20) 1m - 7:48(7:49/m) 130/180bpm 53cal 7.68/0mph 21) 0.01m - 5(6:40/m) 176/176bpm 1cal 8.99/0mph Add a comment	0mi, 1:00:00 Cross-Training - Weights Add a comment 0mi, 45:00 Cross-Training - Spinning 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
2mi, 17:12 Running - Warm Down Split Summary === 1) 1m - 8:32(8:32/m) 174/197bpm 126cal 7.03/0mph 2) 1m - 8:25(8:25/m) 162/180bpm 118cal 7.13/0mph 3) 0.03m - 15(8:28/m) 136/137bpm 2cal 7.08/0mph Add a comment 2.8mi, 20:03 Running - Tempo Split Summary === 1) 1m - 7:07(7:07/m) 123/149bpm 72cal 8.42/0mph 2) 1m - 7:08(7:08/m) 152/182bpm 93cal 8.42/0mph 3) 0.84m - 5:48(6:52/m) 178/189bpm 84cal 8.73/0mph Add a comment 4.7mi, 41:28 Running - Warm Up Split Summary === 1) 1m - 9:35(9:35/m) 153/175bpm 128cal 6.26/0mph 2) 1m - 9:25(9:25/m) 145/174bpm 116cal 6.37/0mph 3) 1m - 9:09(9:09/m) 136/162bpm 104cal 6.56/0mph 4) 1m - 8:00(8:00/m) 98/132bpm 20cal 7.5/0mph 5) 0.66m - 5:20(8:06/m) 123/169bpm 40cal 7.41/0mph Add a comment	0mi, 1:00:00 Cross-Training - Weights Add a comment	14mi, 1:56:44 Running - Medium Long Run Split Summary === 1) 1m - 9:10(9:10/m) 145/174bpm 116cal 6.55/0mph 2) 1m - 8:56(8:56/m) 143/154bpm 111cal 6.71/0mph 3) 1m - 8:48(8:48/m) 126/137bpm 89cal 6.82/0mph 4) 1m - 8:17(8:17/m) 128/182bpm 80cal 7.24/0mph 5) 1m - 8:05(8:05/m) 137/147bpm 94cal 7.42/0mph 6) 1m - 8:05(8:05/m) 147/183bpm 103cal 7.43/0mph 7) 1m - 8:07(8:07/m) 137/146bpm 91cal 7.39/0mph 8) 1m - 7:58(7:58/m) 136/144bpm 89cal 7.54/0mph 9) 1m - 8:00(8:00/m) 140/180bpm 93cal 7.5/0mph 10) 1m - 8:08(8:08/m) 152/178bpm 106cal 7.38/0mph 11) 1m - 8:05(8:05/m) 140/173bpm 91cal 7.42/0mph 12) 1m - 8:25(8:25/m) 134/140bpm 85cal 7.13/0mph 13) 1m - 8:18(8:18/m) 139/170bpm 94cal 7.23/0mph 14) 1m - 8:20(8:20/m) 136/150bpm 86cal 7.21/0mph 15) 0.01m - 3(7:15/m) 147/147bpm 8.27/0mph Add a comment	-	2mi, 19:14 Running - Warm Down Split Summary === 1) 1m - 9:27(9:27/m) 162/176bpm 144cal 6.35/0mph 2) 1m - 9:46(9:46/m) 138/174bpm 120cal 6.14/0mph 3) 0m - 2(7:25/m) 124/124bpm 8.1/0mph Add a comment 3mi, 20:14 Running - parkrun Split Summary === 1) 1m - 6:40(6:40/m) 144/188bpm 84cal 9/0mph 2) 1m - 6:46(6:46/m) 150/157bpm 91cal 8.87/0mph 3) 1m - 6:33(6:33/m) 153/165bpm 91cal 9.16/0mph 4) 0.04m - 15(5:51/m) 158/160bpm 3cal 10.26/0mph Add a comment 3mi, 28:37 Running - Warm Up Split Summary === 1) 1m - 9:41(9:41/m) 131/145bpm 110cal 6.2/0mph 2) 1m - 9:19(9:19/m) 124/174bpm 97cal 6.44/0mph 3) 1m - 9:36(9:36/m) 138/185bpm 110cal 6.25/0mph 4) 0m - 1(6:55/m) 156/156bpm 8.67/0mph Add a comment	1mi, 10:31 Running - Warm Down Split Summary === 1) 1m - 10:19(10:19/m) 146/170bpm 130cal 5.81/0mph 2) 0.02m - 12(9:16/m) 134/135bpm 2cal 6.48/0mph Add a comment 18mi, 2:25:25 Running - Long Run Split Summary === 1) 1m - 8:21(8:21/m) 159/173bpm 117cal 7.18/0mph 2) 1m - 8:16(8:16/m) 138/156bpm 95cal 7.26/0mph 3) 1m - 8:10(8:10/m) 132/141bpm 87cal 7.34/0mph 4) 1m - 8:19(8:19/m) 162/179bpm 115cal 7.22/0mph 5) 1m - 8:15(8:15/m) 172/180bpm 119cal 7.27/0mph 6) 1m - 8:00(8:00/m) 164/189bpm 110cal 7.5/0mph 7) 1m - 8:28(8:28/m) 148/182bpm 104cal 7.09/0mph 8) 1m - 8:13(8:13/m) 136/173bpm 79cal 7.3/0mph 9) 1m - 8:04(8:04/m) 133/138bpm 78cal 7.43/0mph 10) 1m - 8:41(8:41/m) 135/180bpm 77cal 6.92/0mph 11) 1m - 8:25(8:25/m) 136/161bpm 86cal 7.13/0mph 12) 1m - 7:52(7:52/m) 132/138bpm 71cal 7.63/0mph 13) 1m - 7:58(7:58/m) 136/158bpm 81cal 7.53/0mph 14) 1m - 7:45(7:45/m) 133/144bpm 71cal 7.74/0mph 15) 1m - 7:54(7:54/m) 135/148bpm 76cal 7.59/0mph 16) 1m - 7:33(7:33/m) 141/151bpm 85cal 7.94/0mph 17) 1m - 7:30(7:30/m) 138/150bpm 76cal 8.01/0mph 18) 1m - 7:41(7:41/m) 143/151bpm 90cal 7.82/0mph 19) 0.01m - 2(6:41/m) 143/143bpm 8.98/0mph Add a comment 2.2mi, 21:15 Running - Warm Up Split Summary === 1) 1m - 9:34(9:34/m) 157/187bpm 133cal 6.28/0mph 2) 1m - 9:35(9:35/m) 166/178bpm 144cal 6.26/0mph 3) 0.22m - 2:07(9:28/m) 166/172bpm 31cal 6.34/0mph Add a comment	-

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1500m	2	5:48 6:13/mi	74.13										5:48 74.13		6:10 70.96
1mi	7	5:50 5:50/mi	75.10			5:54 73.67	5:50 75.10				6:32 69.39		6:20 72.83		6:36 71.14	6:33 72.32
3000m	1	12:23 6:39/mi	74.94												12:23 74.94
2.4mi	1	15:03 6:16/mi	76.00							15:03 76.00
3mi	4	21:09 7:03/mi	75.08											21:36 72.34	21:09 74.53	21:11 75.08
5km	88	19:07 6:09/mi	84.23		19:43 76.02	19:37 77.04	19:07 79.72	19:46 77.74	20:21 76.15	19:34 79.87	20:22 77.39	20:12 78.71	20:51 76.92	21:39 74.74	20:34 80.09	20:13 81.47	19:44 84.23
6km	1	25:12 6:46/mi	74.42						25:12 74.42
4mi	1	43:01 10:45/mi	45.61				43:01 45.61
7km	3	29:27 6:46/mi	75.29					29:27 75.03	29:50 74.70	29:51 75.29
4.5mi	2	36:20 8:04/mi	67.44		36:57 60.87											36:20 67.44
4.7mi	1	33:23 7:06/mi	70.93				33:23 70.93
5mi	32	31:48 6:22/mi	79.88		32:32 76.82	31:48 79.22		32:41 77.72	33:28 76.55	35:03 73.71	34:19 75.93	35:11 74.70	36:59 71.69	37:50 71.33	35:16 76.52	34:05 79.88	34:53 78.76
8.4km	1	44:55 8:36/mi	61.09									44:55 61.09
5.3mi	2	41:37 7:56/mi	63.56				41:37 63.56		43:56 61.22
5.3mi	6	35:17 6:39/mi	78.28					36:31 73.73	39:38 68.51	37:04 73.88	35:17 78.28	36:58 75.37	39:08 71.81
9km	1	47:20 8:28/mi	60.53					47:20 60.53
5.8mi	2	56:13 9:47/mi	54.00								56:13 54.00
9.6km	32	40:44 6:50/mi	75.68				41:56 73.22	40:44 75.38	43:21 72.04	41:37 75.68	49:49 63.63	45:06 70.45
6mi	3	45:12 7:32/mi	69.49							45:12 69.49
10km	57	40:03 6:27/mi	81.72		40:46 77.16	40:09 78.97	40:03 79.20	42:52 75.25	41:40 78.07	40:23 80.81	40:25 81.17	42:49 77.51	43:23 76.95	46:24 72.59	42:55 79.88	41:57 81.72	42:42 81.02
6.3mi	1	1:07:22 10:47/mi	48.57						1:07:22 48.57
7mi	3	56:40 8:06/mi	64.61						56:40 64.61							1:09:18 56.73
7.1mi	1	56:50 8:00/mi	67.07									56:50 67.07
11.5km	1	55:26 7:45/mi	66.84					55:26 66.84
12km	4	58:56 7:54/mi	66.74							58:56 66.74
7.6mi	1	1:10:57 9:24/mi	55.66						1:10:57 55.66
14km	3	1:10:30 8:06/mi	64.62		1:15:03 59.67		1:10:30 64.62	1:17:11 59.54
9mi	1	1:55:01 12:47/mi	41.70						1:55:01 41.70
15km	5	1:08:54 7:24/mi	70.23			1:22:40 58.04	1:08:54 70.23	1:21:18 60.56		1:10:47 70.18
9.4mi	2	1:33:03 9:56/mi	54.57								1:37:33 51.59	1:33:03 54.57
9.6mi	2	1:07:33 7:02/mi	75.07					1:07:54 74.04	1:07:33 75.07
9.8mi	1	1:11:27 7:17/mi	78.30														1:11:27 78.30
10mi	15	1:07:17 6:44/mi	78.00			1:09:17 75.28	1:07:17 78.00	1:11:44 73.97	1:12:48 72.89	1:12:53 73.46	1:12:28 75.21					1:14:36 76.52
10.3mi	2	1:33:15 9:03/mi	58.61						1:33:15 58.61
17km	1	1:38:52 9:22/mi	56.20					1:38:52 56.20
11.5mi	1	2:55:00 15:13/mi	35.29						2:55:00 35.29
13mi	1	1:50:46 8:31/mi	62.67					1:50:46 62.67
13.1mi	42	1:28:25 6:45/mi	78.68	1:49:19 61.77	1:32:51 74.04	1:31:12 75.38	1:28:25 78.42	1:28:54 78.68	1:36:51 72.86	1:33:00 77.26	1:32:00 78.10	1:37:47 74.17	1:39:05 73.87	1:44:22 71.47	1:43:54 72.48	1:42:27 74.22	1:39:05 76.74
14mi	1	2:12:53 9:30/mi	56.25					2:12:53 56.25
24km	1	2:13:05 8:55/mi	58.78			2:13:05 58.78
16.7mi	1	2:14:01 8:01/mi	67.80					2:14:01 67.80
20mi	5	2:28:17 7:25/mi	74.77					2:28:17 73.39		2:31:15 73.29	2:29:39 74.77	2:45:10 68.39			2:44:31 71.37
26.2mi	9	3:15:47 7:28/mi	73.88			3:26:57 69.89	3:15:47 73.88	3:54:48 62.18		3:23:08 73.24	3:26:30 72.74			3:47:41 68.62	3:38:28 72.24

2019	Date	Result	WAVA
Sale Sizzler (4)	8 Aug		0.00%
Quarry Bank Trail Race	7 Aug		0.00%
Sale Sizzler (3)	25 Jul	22:22	74.31%
Whaley Waltz Fell Race	29 Jun	1:00:31	53.36%
Sale Sizzler (1)	27 Jun	21:36	76.95%
Welsh Castles Relay, Stage 20	9 Jun	1:11:27	78.30%
Liverpool Rock 'n' Roll Half Marathon	26 May	1:42:26	74.23%
Mobberley Round the Runway	7 May	34:53	78.76%
It’s a piece of cake 10km	4 May	45:56	75.32%
Salford 10K	19 Apr	44:00	78.63%
Waters Wilmslow Half Marathon	24 Mar	1:39:05	76.74%
Chester 10k	10 Mar	42:42	81.02%
Stretford parkrun	2 Mar	19:44	84.23%
English National XC Championships (Men)	23 Feb	59:02	70.94%
Stretford parkrun	16 Feb	20:12	82.28%
MACCL Kenworthy Woods	9 Feb	45:46	72.57%
MACCL Heaton Park	12 Jan	48:45	68.13%
Hit The Trail	6 Jan	35:39	77.07%
2018	Date	Result	WAVA
Bowstones Fell Race	31 Dec	1:01:26	61.95%
Adlington Winter Warmer	30 Dec	47:40	72.58%
Stockport 10	9 Dec	1:14:36	76.52%
Bill Fox Gravy Pud Fell Race	2 Dec	50:26	54.48%
run Wilmslow 10k	25 Nov	44:16	78.15%
Langley 8	3 Nov	1:09:18	56.73%
Goyt Valley Trail Race	27 Oct	52:10	66.32%
Manchester Half Marathon	14 Oct	1:42:27	74.22%
UKFast Salford 10k	9 Sep	47:26	72.94%
Trafford 10K	2 Sep	45:49	75.51%
Mid Cheshire 5km	23 Aug	21:31	76.55%
Quarry Bank Trail Race	15 Aug	36:20	67.44%
Sale Sizzler (3)	2 Aug	21:41	75.96%
Trafford All Terrain Challenge - 3 mile trail	22 Jul	21:11	75.08%
Trafford All Terrain Challenge - Mile Challenge	21 Jul	6:33	72.32%
Trafford All Terrain Challenge - 5 mile trail	20 Jul	37:29	72.64%
Great Manchester Run, 10k	20 May	46:17	74.07%
Mobberley Round the Runway	8 May	36:29	74.63%
IT'S A PIECE OF CAKE 10KM	5 May	45:11	75.87%
Salford 10k Road Race	30 Mar	41:57	81.72%
Stretford parkrun	10 Mar	20:13	81.47%
Asics Oulton Park Half Marathon	24 Feb		0.00%
Stretford parkrun	17 Feb	20:35	80.02%
The Velo Runner Alsager 5	4 Feb	34:05	79.88%
Essar Four Villages Half Marathon	21 Jan	1:43:16	72.93%
Hit The Trail	7 Jan	35:18	77.13%
2017	Date	Result	WAVA
Bowstones Fell Race	31 Dec	57:34	65.51%
Adlington Winter Warmer	27 Dec	46:37	73.54%
Bill Fox Gravy Pud Fell Race	3 Dec	51:37	52.75%
MACCL Kenworthy Woods	2 Dec	48:52	67.35%
Wilmslow 10k	26 Nov	42:55	79.88%
Manchester Half Marathon	15 Oct	1:43:54	72.48%
MBNA Chester Marathon	8 Oct	3:38:28	72.24%
South Cheshire 20	3 Sep	2:44:31	71.37%
Chorlton Classic	2 Sep	20:34	80.09%
Sale 5k Sizzler (4)	17 Aug	21:18	76.64%
The Chorlton & Sale Water Park Half Marathon trail race, 13.1	5 Aug	1:46:35	69.98%
Sale 5k Sizzler (3)	3 Aug	21:07	77.31%
Sale 5k Sizzler (2)	20 Jul	22:34	72.34%
Trafford All Terrain Challenge - 3 mile trail	16 Jul	21:09	74.53%
Trafford All Terrain Challenge - Mile Challenge	15 Jul	6:36	71.14%
Trafford All Terrain Challenge - 5 mile trail	14 Jul	36:33	73.83%
Vitality Move 10K - Chatsworth House	9 Jul	48:25	70.18%
Sale 5k Sizzler (1)	6 Jul	21:26	76.17%
Manchester Mile	21 Jun	6:36	71.14%
Dunham Massey 5k (II)	15 Jun	21:35	75.64%
Joe Moran Memorial Vets Meeting 1500m	7 Jun	6:10	70.96%
Joe Moran Memorial Vets Meeting 3000m	7 Jun	12:23	74.94%
Great Manchester Run 10k	28 May	44:02	77.17%
Mobberley 'Round the Runway' Race	2 May	35:16	76.52%
Salford 10k Road Race	14 Apr	44:22	76.59%
Greater Manchester Marathon	2 Apr	3:50:00	67.93%
Trafford 10K	5 Mar	44:31	76.33%
Asics Oulton Park Half Marathon	26 Feb	1:44:42	71.24%
MACCL XC Kenworthy Woods (Men)	14 Jan	54:09	60.24%
2016	Date	Result	WAVA
Bowstones Fell Race	31 Dec	59:46	62.54%
Bill Fox Gravy Pud Fell Race	4 Dec	51:38	52.26%
Manchester Christmas Pudding 5 Mile Dash	27 Nov	37:50	71.33%
Manchester Half Marathon	16 Oct	1:44:22	71.47%
MACCL - Wythenshawe Park	15 Oct	54:07	60.28%
MBNA Chester Marathon	2 Oct	3:47:41	68.62%
Sale Sizzler 4	11 Aug	23:00	70.35%
Sale Sizzler 3	28 Jul	21:39	74.74%
Sale Sizzler 2	14 Jul	24:17	66.64%
UKFast We Love Manchester 10k	10 Jul	51:18	65.65%
Sale Sizzler 1	30 Jun	23:08	69.95%
Calderdale Way Relay Leg 2	15 May	1:31:50	50.89%
BMAF National Masters Open Road Relays	14 May	21:36	72.34%
Mobberley 'Round the Runway' Race	3 May	38:16	69.90%
Wilmslow Half Marathon	3 Apr	1:55:24	64.03%
Trafford 10K	13 Mar	46:24	72.59%
Greater Manchester Cross Country Championships (Senior Men)	9 Jan	47:50	70.41%
2015	Date	Result	WAVA
Bowstones Fell Race	31 Dec	59:21	62.42%
Gravy Pud Fell Race	6 Dec	52:27	51.00%
MACCL XC Boggart Hole (Men)	5 Dec	56:58	56.76%
City of Salford 10k	6 Sep	45:45	73.62%
Sale 5k Sizzler (4)	6 Aug	21:26	74.83%
Northern Veterans 5000m Championships	29 Jul	20:51	76.92%
Sale 5k Sizzler (3)	23 Jul	21:12	75.65%
Manchester Mile	1 Jul	6:20	72.83%
Whaley Waltz	27 Jun	55:28	56.18%
Sale 5k Sizzler (1)	25 Jun	21:26	74.83%
Tintwistle Round the Resers Race	17 Jun	36:59	71.69%
Dunham Massey 5K	11 Jun	21:29	74.66%
Dunham Massey Park 5k Race #1	22 May	22:04	72.68%
Northern Masters Track and Field Championships	17 May	5:48	74.13%
Mad Hatters 5 Mile MT	13 May	41:07	64.48%
Great Manchester Run	10 May	45:37	73.18%
Mobberley 'Round the Runway' race	23 Apr	39:08	71.81%
Wilmslow Half Marathon	22 Mar	1:39:05	73.87%
Trafford 10K	8 Mar	43:23	76.95%
Wythenshawe Park Cross Country	14 Feb	42:43	75.02%
Heaton Park Cross Country (9.6km)	10 Jan	50:08	63.93%
2014	Date	Result	WAVA
Cursa dels Nassos	31 Dec	43:52	76.10%
Manchester league XC Boggart hole clough	6 Dec	45:46	70.02%
Sherdley Park Cross country	8 Nov	49:01	65.38%
Gin Pit 5	12 Oct	37:03	71.56%
Manchester league XC Woodbank Park	11 Oct	48:50	65.63%
Macclesfield 5k	28 Sep	21:29	74.66%
South Manchester parkrun	27 Sep	20:37	77.80%
Northern Athletics 6 Stage Road Relays	20 Sep		0.00%
BMC/Trafford AC 10K Track Festival	6 Sep	43:04	77.51%
Horwich 5 Mile	20 Aug	35:39	73.73%
Sale 5k Sizzler (4)	14 Aug	20:13	78.65%
Sale 5k Sizzler (3)	31 Jul	20:20	78.20%
Sale 5k Sizzler (2)	17 Jul	20:24	77.94%
Bollington Nostalgia Hill Race	13 Jul	56:50	67.07%
Wizard 5	10 Jul	35:13	74.63%
Sale 5k Sizzler (1)	3 Jul	20:12	78.71%
Whaley Waltz	28 Jun	49:40	61.66%
Tintwistle Round the Resers Race	18 Jun	35:11	74.70%
Abersoch 10k	31 May	43:09	76.70%
Harrock Hill Fell Race (1/4)	28 May	44:55	61.09%
Great Manchester Run	18 May	42:49	77.29%
Calderdale Way Relay - Leg 4	11 May	1:33:03	54.57%
Wythenshawe parkrun	3 May	20:25	77.88%
Mobberley 'Round the Runway' Race	24 Apr	36:58	75.37%
Trimpell 20	16 Mar	2:45:10	68.39%
Malta half marathon	23 Feb	1:37:47	74.17%
Manchester Area XC League - Wythenshawe Park (Senior Men)	8 Feb	46:47	67.91%
Four Villages Half Marathon	19 Jan	1:41:40	71.34%
Manchester Area XC League - Boggart Hole Clough (Senior Men)	12 Jan	45:06	70.45%
Greater Manchester Cross Country Championships	4 Jan	49:33	80.79%
2013	Date	Result	WAVA
Stockport 10	8 Dec	1:12:28	75.21%
Leeds Abbey Dash	17 Nov		0.00%
Manchester Area XC League - Woodbank Park (Senior Men)	10 Nov	49:56	63.63%
Capesthorne Hall Half Marathon	3 Nov	1:36:45	74.96%
Manchester Area XC League - Heaton Park (Senior Men)	19 Oct	47:51	66.40%
Congleton Half Marathon	6 Oct	1:41:46	71.27%
Macclesfield half marathon	29 Sep	1:39:31	72.88%
Fetch / Magic Mile	28 Aug	6:32	69.39%
Sale 5k Sizzler (4)	15 Aug	20:50	75.66%
Great Warford 10	11 Aug	1:12:34	74.43%
Sale 5k Sizzler (3)	1 Aug	20:42	76.15%
Arley Hall Half Marathon	21 Jul	1:37:41	73.56%
Sale 5k Sizzler (2)	18 Jul	21:14	74.23%
We Love Manchester 10k	14 Jul	44:49	73.20%
Sale 5k Sizzler (1)	4 Jul	20:46	75.90%
The Whaley Waltz Fell Race	29 Jun	56:13	54.00%
Lymm 5k	22 Jun	21:34	73.09%
Dunham Massey Park 5k (2/2)	13 Jun	21:54	71.97%
Bowdon 5k	6 Jun	21:47	72.36%
Abersoch 10k	1 Jun	44:57	72.99%
Great Manchester Run	26 May	46:22	70.76%
Calderdale Way Relay - Leg 4	19 May	1:37:33	51.59%
Greater Manchester Marathon	28 Apr	3:26:30	72.74%
Mobberley Round the Runway	18 Apr	35:17	78.28%
Salford 10K	29 Mar	42:14	77.68%
Wilmslow Half Marathon	24 Mar	1:32:00	78.10%
Coniston 14 CANCELLED	23 Mar		0.00%
Trimpell 20	17 Mar	2:29:39	74.77%
Trafford 10k	10 Mar	40:25	81.17%
Great North West Half Marathon	24 Feb	1:35:04	75.59%
Manchester Area XC League - Woodbank Park (Senior Men)	10 Feb	49:49	63.22%
South Manchester Parkrun	2 Feb	20:22	77.39%
Four Villages Half Marathon CANCELLED	20 Jan		0.00%
Manchester Area XC League - Boggart Hole Clough (Senior Men)	13 Jan	50:32	62.33%
Hit the Trail 5 mile (approx) 11.00am Start	6 Jan	34:19	75.93%
2012	Date	Result	WAVA
Ribble Valley 10k	30 Dec	42:31	77.16%
Stockport 10	9 Dec	1:14:01	72.98%
Manchester Area XC League - Wythenshawe Park (Senior Men)	1 Dec	41:37	75.68%
Manchester Christmas Pudding 5 Mile Dash	25 Nov	38:55	66.95%
worsley woods park run	24 Nov	20:21	77.46%
Leeds Abbey Dash	18 Nov	40:36	80.81%
Manchester Area XC League - Sherdley Park (Senior Men)	10 Nov	44:01	71.55%
Tatton Half Marathon	4 Nov	1:33:00	77.26%
Run Winsford 10K	28 Oct	43:09	76.03%
Manchester Area XC League - Heaton Park (Senior Men)	20 Oct	46:33	67.66%
Macclesfield Half Marathon	30 Sep	1:37:49	73.46%
Boggart Chase 10K	16 Sep	43:50	74.85%
Lantern Pike	15 Sep	45:04	57.82%
South Manchester parkrun #133	8 Sep	20:19	77.58%
Hilton Illuminations 10k	1 Sep	43:17	75.80%
Manchester 5k Sizzler (4)	16 Aug	19:34	79.87%
Millbrook Monster	12 Aug	47:45	68.12%
Meerbrook 15K	4 Aug	1:10:47	70.18%
Manchester 5k Sizzler (3)	2 Aug	19:50	78.80%
Great Warford 10	29 Jul	1:12:53	73.46%
Black Knight Charge	25 Jul	45:12	69.49%
Worsley Woods parkrun	21 Jul	20:35	75.93%
Manchester 5k Sizzler (2)	19 Jul	19:51	78.73%
Boundary Breeze	15 Jul	21:39 / 44:54 / 21:07	0.00%
wizard 5	12 Jul	35:49	72.13%
Debdale Park 7K	8 Jul	29:51	75.29%
Manchester 5k Sizzler (1)	5 Jul	20:26	76.49%
Wythenshawe parkrun	30 Jun	20:52	74.90%
Tintwistle Round the Resers race	27 Jun	35:03	73.71%
Lymm 5k	23 Jun	20:16	77.12%
Wythenshawe Parkrun	16 Jun	21:50	71.58%
Dunham Massey 5k race #2	14 Jun	20:19	76.93%
Abersoch 10K	9 Jun	40:43	79.89%
Wythenshawe parkrun (Jubilee Special)	4 Jun	21:51	71.53%
Hollins Green 5k	2 Jun	19:44	79.20%
Edinburgh Marathon	27 May	3:33:43	69.62%
Great Manchester Run	20 May	41:50	77.76%
Calderdale Way Relay - Leg 1	13 May	1:47:42	49.71%
Mobberley 'Round the Runway'	10 May	37:04	73.88%
Bluebell Trail 10	6 May	1:28:17	62.46%
Greater Manchester Marathon	29 Apr	3:23:08	73.24%
Salford 5K - Heaton Park	26 Apr	22:48	68.55%
Wythenshawe parkrun	21 Apr	20:34	75.99%
Stride Through The Woods 5K	18 Apr	22:40	68.95%
Wythenshawe parkrun	14 Apr	21:04	74.19%
Salford 10k	6 Apr	40:23	80.55%
Northern Athletics 12 Stage Road Relays	31 Mar	15:03	76.00%
Wilmslow Half Marathon	25 Mar	1:36:37	73.70%
Wythenshawe parkrun	24 Mar	25:47	60.62%
Trimpell 20	4 Mar	2:31:15	73.29%
Manchester Area XC League - Clayton Vale (Senior Men)	11 Feb	42:29	73.51%
Four Villages Half Marathon	22 Jan	1:39:41	71.43%
Manchester Area XC League - Woodbank Park (Senior Men)	15 Jan	45:24	68.79%
Hit The Trail	8 Jan	36:52	70.08%
Greater Manchester XC Championships - Woodbank Park (Senior Men)	7 Jan	58:56	66.74%
2011	Date	Result	WAVA
Wythenshawe Parkrun	31 Dec	21:16	73.49%
Mytholmroyd Fell Race	11 Dec	1:08:16	54.09%
Leeds Abbey Dash	20 Nov	41:40	78.07%
Manchester Area XC League - Sherdley Park (Senior Men)	13 Nov	43:21	72.04%
Shepherds Skyline	5 Nov	1:07:22	48.57%
Manchester Area XC League - Heaton Park (Senior Men)	22 Oct	47:14	66.12%
Ravenstones Brow	1 Oct	1:55:01	41.70%
Northern Athletics Road Relays Championship	24 Sep	25:12	74.42%
manchester parks Gran Prix - Boggart Chase	18 Sep	44:31	73.07%
Lantern Pike Fell Race	17 Sep	46:03	56.10%
Tatton Sprint Triathlon	10 Sep	23:19 / 35:48 / 24:26	0.00%
Harrock Hill	24 Aug	43:56	61.22%
Leek Half Marathon	21 Aug	1:53:13	62.33%
Manchester 5k Sizzler (4)	11 Aug	20:21	76.15%
Sale 10	7 Aug	1:12:48	72.89%
Manchester 5k Sizzler (3)	28 Jul	20:49	74.45%
Millbrook Monster	27 Jul	50:14	64.21%
Manchester 5k Sizzler (2)	14 Jul	20:52	74.27%
Debdale Grand Prix	10 Jul	29:50	74.70%
Dunham Massey Park 5k (2/2)	17 Jun	21:50	70.98%
Welsh Castles Relay Stage 5 - Harlech to Barmouth	11 Jun	1:07:33	75.07%
Hollins Green 5K	4 Jun	20:24	75.97%
Sale 5 mile	30 May	33:28	76.55%
Kassel Half Marathon	22 May	1:42:03	69.15%
Great Manchester Run	15 May	42:02	76.74%
Mobberley 'Round the Runway'	12 May	39:38	68.51%
Calderdale Way Relay - Leg 5	8 May	1:10:57	55.66%
Bluebell Trail 10.3	1 May	1:33:15	58.61%
Anniversary Waltz	23 Apr	2:55:00	35.29%
Wilmslow Half Marathon	27 Mar	1:40:18	70.35%
manchesterarea XC Clayton Vale Senior Men	12 Feb	47:13	65.58%
Four Villages Half Marathon	23 Jan	1:36:51	72.86%
Greater Manchester Athletic Association Cross Country Championships	8 Jan	56:40	64.61%
manchesterarea XC Woodbank Park Senior Men	2 Jan	46:34	66.50%
2010	Date	Result	WAVA
manchesterarea XC Boggart Hole Clough Senior Men	4 Dec	46:02	67.27%
manchesterarea XC Sherdley Park Senior Men	21 Nov	45:12	68.51%
Fenland 10	31 Oct	1:11:44	73.97%
manchesterarea XC Heaton Park Senior Men	23 Oct	47:20	60.53%
Coniston Trail Race	2 Oct	1:21:18	60.56%
Boggart Chase 10k	19 Sep	42:52	75.25%
Derwentwater Trail Race	5 Sep	1:17:11	59.54%
Race the Train	21 Aug	2:12:53	56.25%
Reebok Sale Sizzler	12 Aug	19:46	77.74%
Debdale Park 7k	8 Aug	29:27	75.03%
Sale 10	1 Aug	1:11:57	73.11%
Reebok Sale Sizzler	29 Jul	20:13	76.01%
Reebok Sale Sizzler	15 Jul	20:32	74.84%
Reebok Sale Sizzler	1 Jul	20:28	75.08%
Platt Fields 10k	27 Jun	43:37	73.33%
Freckleton Half Marathon	20 Jun	1:39:02	70.62%
Stage 5 - Harlech to Barmouth	12 Jun	1:07:54	74.04%
Staveley Puma Lakeland Trail	5 Jun	1:38:52	56.20%
Reebok Manchester Sale 5 miles	31 May	32:41	77.72%
Dunham Massey 5k	28 May	20:03	76.64%
Mobberley	20 May	36:31	73.73%
Salford 5k	8 May	20:19	75.63%
London Marathon	25 Apr	3:54:48	62.18%
High Legh 10k Robert Moffat Memorial	11 Apr	45:03	71.00%
Wilmslow Half Marathon	28 Mar	1:34:51	73.74%
Coniston 14 Plus	27 Mar	2:14:01	67.80%
Trimpell 20	14 Mar	2:28:17	73.39%
English National Cross Country Championships (Senior Men)	27 Feb	55:03	70.23%
Pennine Bridleway Relay Leg 2	31 Jan	1:50:46	62.67%
manchesterareaXC - Match 5 - Wythenshawe Park (Mens)	30 Jan	39:23	75.53%
Northern Athletics Cross Country Championships	23 Jan	55:26	66.84%
Four Villages Half Marathon	17 Jan	1:28:54	78.68%
manchesterareaXC - Match 4 - Woodbank Park (Mens)	3 Jan	40:44	75.38%
Giants Tooth Fell Race	1 Jan	23:38	62.78%
2009	Date	Result	WAVA
Reebok Festive 5 Mile Road Race	27 Dec		0.00%
Stockport 10	13 Dec	1:07:27	78.00%
manchesterareaXC - Match 3 - Boggart Hole Clough (Mens)	12 Dec	46:00	66.75%
Alex Park 5k	6 Dec	19:21	79.41%
manchesterarea XC - Match 2 - Sherdley Park (Mens)	15 Nov	41:56	73.22%
Guy Fawkes 10	1 Nov	1:12:04	73.00%
manchesterarea XC - Match 1 - Heaton Park (Mens)	24 Oct	43:44	70.21%
Congleton Half Marathon	11 Oct	1:30:32	77.26%
Coniston Trail Race	3 Oct	1:14:20	65.66%
Macclesfield half marathon	27 Sep	1:32:20	75.75%
Boggart Chase 10K	20 Sep	41:57	76.24%
Derwentwater Trail Race	6 Sep	1:10:30	64.62%
Birchwood 10k	23 Aug	40:17	78.74%
Great Warford 10	16 Aug	1:07:17	77.52%
Meerbrook 15k	9 Aug	1:08:54	70.23%
Reebok Manchester sizzler	6 Aug	19:27	78.35%
Reebok Sale 10	2 Aug	1:08:04	76.63%
Reebok Manchester sizzlers	23 Jul	19:25	78.49%
Platt Fields 10km	28 Jun	40:30	78.32%
Reebok Manchester Sizzlers	25 Jun	19:14	79.23%
Walsh Two Lads Fell Race	18 Jun	41:37	63.56%
Welsh Castles Relay Stage 13 - Crossgates to Builth Wells	14 Jun	1:08:27	80.77%
Edinburgh Marathon	31 May	3:15:47	73.88%
Great Manchester Run	17 May	40:03	79.20%
Reebok Manchester May Day 5K	4 May	19:07	79.72%
Wilmslow Half Marathon	29 Mar	1:29:35	77.39%
Great North West Half Marathon	22 Feb	1:28:25	78.42%
Manchester Area XC League - Wythenshawe Park	7 Feb	43:01	45.61%
Fetch North West Mile	31 Jan	5:50	75.10%
Hit The Trail	11 Jan	33:23	70.93%
Manchester Area XC League - Woodbank Park	4 Jan	42:14	72.52%
Bramhall parkrun	3 Jan	20:11	75.50%
2008	Date	Result	WAVA
Sale Festive 5	28 Dec	31:48	79.22%
Bramhall parkrun	20 Dec	20:06	75.82%
Stockport 10	7 Dec	1:09:17	75.28%
Wesham 10k Road Race	29 Nov	40:09	78.97%
Manchester Area XC League - Boggart Hole Clough	16 Nov	48:46	62.81%
Abingdon Marathon	19 Oct	3:26:57	69.89%
Congleton Half Marathon	5 Oct	1:34:29	73.38%
Sale Sizzler 5K	7 Aug	20:15	74.60%
Sale 10	3 Aug	1:10:54	72.96%
Bramhall parkrun	2 Aug	20:00	75.56%
Sale Sizzler 5K	10 Jul	19:37	77.04%
Freckleton Half Marathon	22 Jun	1:36:02	71.59%
Bramhall parkrun	14 Jun	19:48	76.33%
Bramhall parkrun	7 Jun	19:43	76.65%
Garburn Trail Race	31 May	2:13:05	58.78%
Plymouth Half Marathon	25 May	1:32:23	74.42%
Alexandra Park 5k	4 May	19:49	76.26%
Bramhall parkrun	26 Apr	20:10	74.94%
Hawkshead Trail Race	19 Apr	1:22:40	58.04%
Wilmslow Half Marathon	30 Mar	1:36:24	71.32%
Great North West Half Marathon	24 Feb	1:31:12	75.38%
Alexandra Park 5k	6 Jan	19:39	76.91%
FE Manchester Mile Challenge	5 Jan	5:54	73.67%
2007	Date	Result	WAVA
Sale Festive 5	30 Dec	32:32	76.82%
Great Langdale Christmas Pudding 10km (2nd race)	16 Dec	40:46	77.16%
Great Cumbria Run Half Marathon	14 Oct	1:32:51	74.04%
Worsley 4.5 Mile Multi-Terrain Race	23 Sep	36:57	60.87%
Trafford 10K	9 Sep	41:28	75.86%
Derwentwater Trail Race	1 Sep	1:15:03	59.67%
RBK Manchester Sizzler 5k	26 Jul	20:02	74.82%
Alexandra Park 5k	1 Jul	19:43	76.02%
RBK Manchester Sizzler 5k	28 Jun	20:11	74.27%
Freckleton Half Marathon	17 Jun	1:34:43	71.96%
Great Manchester Run	20 May	41:37	74.97%
Alexandra Park 5k	6 May	19:46	75.83%
Wilmslow Half Marathon	25 Mar	1:38:12	69.40%
Trafford 10K	4 Mar	42:05	74.14%
Alsager 5	4 Feb	33:53	73.16%
2006	Date	Result	WAVA
Wilmslow Half Marathon	19 Mar	1:49:19	61.77%

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