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Jezzer M65

About

Race Times

All Races

Mileage

Training

Chorlton Runners

Races
372
Miles
22375
Miles
13
Miles
874
WAVA
83.14%
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.

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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
2020	59	155	202	47	140	156	192	201	198	0	0	0	1349
2020	33	28	0	181	22	11	0	0	0	0	0	0	274
2019	204	138	157	169	173	155	181	213	257	155	127	195	2127
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

Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5
1.6mi, 33:00 Cross-Training - Walking Split Summary === 1) 1m - 20:13(20:13/m) 91/103bpm 92cal 46/54rpm 2.97/3.47mph 2) 0.64m - 12:47(19:51/m) 92/102bpm 60cal 46/76rpm 3.02/4.49mph Add a comment 5.2mi, 1:45:42 Cross-Training - Walking Split Summary === 1) 1m - 20:15(20:15/m) 89/103bpm 103cal 47/56rpm 2.96/3.38mph 2) 1m - 22:11(22:11/m) 98/110bpm 125cal 44/79rpm 2.7/3.51mph 3) 1m - 20:10(20:10/m) 95/106bpm 105cal 49/53rpm 2.98/3.47mph 4) 1m - 20:17(20:17/m) 95/107bpm 87cal 46/55rpm 2.96/3.3mph 5) 1m - 18:33(18:33/m) 93/107bpm 87cal 50/53rpm 3.23/3.44mph 6) 0.21m - 4:15(19:49/m) 95/103bpm 20cal 48/53rpm 3.03/3.3mph Add a comment	-	9mi, 1:15:43 Running - Tempo Split Summary === 1) 1m - 9:21(9:21/m) 141/152bpm 106cal 6.42/6.76mph 2) 1m - 9:06(9:06/m) 150/158bpm 110cal 6.59/7.01mph 3) 1m - 9:03(9:03/m) 144/154bpm 103cal 6.63/6.82mph 4) 1m - 8:46(8:46/m) 150/158bpm 107cal 6.84/7.62mph 5) 1m - 7:15(7:15/m) 151/168bpm 87cal 8.28/8.7mph 6) 1m - 7:06(7:06/m) 161/168bpm 96cal 8.45/8.81mph 7) 0.85m - 5:48(6:51/m) 160/168bpm 77cal 8.77/8.93mph 8) 1m - 8:52(8:52/m) 141/160bpm 90cal 6.76/8.75mph 9) 1m - 8:57(8:57/m) 141/150bpm 90cal 6.7/7.16mph 10) 0.17m - 1:28(8:38/m) 144/153bpm 16cal 6.95/7.35mph Add a comment	6mi, 53:40 Running - Recovery Run Split Summary === 1) 1m - 9:27(9:27/m) 138/150bpm 106cal 6.35/6.78mph 2) 1m - 9:12(9:12/m) 149/155bpm 111cal 6.52/6.97mph 3) 1m - 8:59(8:59/m) 149/155bpm 109cal 6.68/6.93mph 4) 1m - 8:54(8:54/m) 144/155bpm 96cal 6.74/7.03mph 5) 1m - 8:38(8:38/m) 150/159bpm 106cal 6.95/7.24mph 6) 1m - 8:23(8:23/m) 147/155bpm 96cal 7.16/7.83mph 7) 0.01m - 6(8:47/m) 154/154bpm 1cal 6.82/7.28mph Add a comment	8.5mi, 1:12:53 Running - Intervals Split Summary === 1) 1m - 9:29(9:29/m) 141/156bpm 108cal 6.33/6.91mph 2) 1m - 8:56(8:56/m) 147/156bpm 105cal 6.72/7.03mph 3) 1m - 8:50(8:50/m) 137/151bpm 93cal 6.8/7.35mph 4) 1m - 8:32(8:32/m) 151/159bpm 104cal 7.03/8.08mph 5) 1m - 8:25(8:25/m) 140/154bpm 90cal 7.13/7.58mph 6) 1m - 8:36(8:36/m) 143/155bpm 94cal 6.97/7.2mph 7) 0.22m - 1:46(8:12/m) 118/146bpm 7cal 7.31/9.46mph 8) 0.12m - 44(5:51/m) 109/133bpm 2cal 10.25/11.19mph 9) 0.12m - 44(5:57/m) 109/133bpm 2cal 10.07/10.54mph 10) 0.12m - 42(5:50/m) 103/133bpm 1cal 10.29/11.4mph 11) 0.12m - 42(5:40/m) 100/125bpm 1cal 10.58/11.37mph 12) 0.12m - 43(5:47/m) 107/126bpm 2cal 10.37/11.5mph 13) 0.13m - 41(5:31/m) 118/135bpm 3cal 10.89/12.02mph 14) 1m - 9:27(9:27/m) 130/150bpm 85cal 6.35/7.12mph 15) 0.51m - 4:37(9:08/m) 145/151bpm 53cal 6.57/6.72mph Add a comment	-	10mi, 1:28:53 Running - Steady-State Split Summary === 1) 1m - 9:26(9:26/m) 142/154bpm 106cal 6.36/50.22mph 2) 1m - 9:10(9:10/m) 127/148bpm 88cal 6.55/6.97mph 3) 1m - 9:19(9:19/m) 120/148bpm 80cal 6.44/6.72mph 4) 1m - 9:10(9:10/m) 126/148bpm 81cal 6.54/6.93mph 5) 1m - 8:45(8:45/m) 134/151bpm 87cal 6.86/7.1mph 6) 1m - 8:48(8:48/m) 146/154bpm 103cal 6.82/7.18mph 7) 1m - 8:51(8:51/m) 152/160bpm 108cal 6.79/7.18mph 8) 1m - 9:08(9:08/m) 150/161bpm 110cal 6.57/7.03mph 9) 1m - 8:38(8:38/m) 148/155bpm 101cal 6.95/7.43mph 10) 1m - 7:35(7:35/m) 154/171bpm 96cal 7.91/9.73mph 11) 0.01m - 3(5:12/m) 142/143bpm 11.56/8.47mph Add a comment
Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12
5.2mi, 45:16 Running - Steady-State Split Summary === 1) 1m - 9:12(9:12/m) 143/153bpm 105cal 6.52/7.14mph 2) 1m - 8:33(8:33/m) 150/158bpm 104cal 7.02/7.41mph 3) 1m - 8:36(8:36/m) 144/154bpm 99cal 6.97/7.45mph 4) 1m - 8:38(8:38/m) 144/152bpm 100cal 6.95/7.2mph 5) 1m - 8:51(8:51/m) 142/152bpm 99cal 6.78/6.97mph 6) 0.16m - 1:26(8:44/m) 147/150bpm 16cal 6.87/7.56mph Add a comment	7mi, 1:00:42 Running - Progressive Split Summary === 1) 1m - 9:15(9:15/m) 123/143bpm 91cal 6.49/7.01mph 2) 1m - 9:07(9:07/m) 132/144bpm 96cal 6.59/7.18mph 3) 1m - 8:40(8:40/m) 144/153bpm 101cal 6.92/7.16mph 4) 1m - 8:33(8:33/m) 143/154bpm 97cal 7.02/7.39mph 5) 1m - 8:31(8:31/m) 143/155bpm 95cal 7.05/7.37mph 6) 1m - 8:21(8:21/m) 139/154bpm 82cal 7.19/7.58mph 7) 1m - 8:11(8:11/m) 143/152bpm 93cal 7.33/8.1mph 8) 0.01m - 5(6:44/m) 138/139bpm 8.92/8.14mph Add a comment	2mi, 18:46 Running - Warm Down Split Summary === 1) 1m - 9:29(9:29/m) 135/148bpm 104cal 6.33/6.89mph 2) 1m - 9:14(9:14/m) 141/148bpm 107cal 6.5/7.39mph 3) 0.01m - 4(7:30/m) 139/139bpm 8.01/6.45mph Add a comment 3.1mi, 21:32 Running - Time Trial Split Summary === 1) 1m - 6:55(6:55/m) 140/158bpm 78cal 8.67/8.95mph 2) 1m - 6:52(6:52/m) 155/162bpm 88cal 8.73/9.08mph 3) 1m - 7:00(7:00/m) 155/159bpm 89cal 8.57/8.7mph 4) 0.11m - 44(6:27/m) 155/159bpm 9cal 9.3/8.83mph Add a comment 4mi, 36:32 Running - Warm Up Split Summary === 1) 1m - 9:09(9:09/m) 144/156bpm 105cal 6.56/6.89mph 2) 1m - 9:04(9:04/m) 147/158bpm 108cal 6.61/6.97mph 3) 1m - 9:15(9:15/m) 141/158bpm 103cal 6.49/6.89mph 4) 1m - 8:55(8:55/m) 144/153bpm 102cal 6.73/7.45mph 5) 0.01m - 9(10:52/m) 135/136bpm 1cal 5.53/6.99mph Add a comment	7mi, 1:03:42 Running - Recovery Run Split Summary === 1) 1m - 9:33(9:33/m) 138/153bpm 106cal 6.29/6.74mph 2) 1m - 9:10(9:10/m) 137/151bpm 102cal 6.55/6.87mph 3) 1m - 9:01(9:01/m) 139/152bpm 100cal 6.65/7.16mph 4) 1m - 8:49(8:49/m) 150/159bpm 109cal 6.8/6.99mph 5) 1m - 8:43(8:43/m) 154/169bpm 111cal 6.88/7.14mph 6) 1m - 9:10(9:10/m) 156/169bpm 119cal 6.55/6.97mph 7) 1m - 9:13(9:13/m) 146/171bpm 97cal 6.51/6.82mph 8) 0.01m - 3(7:34/m) 154/155bpm 7.93/6.43mph Add a comment	8mi, 1:09:19 Running - Steady-State Split Summary === 1) 1m - 9:12(9:12/m) 135/149bpm 99cal 6.52/7.18mph 2) 1m - 8:54(8:54/m) 139/152bpm 99cal 6.74/7.14mph 3) 1m - 8:53(8:53/m) 131/149bpm 89cal 6.75/8.27mph 4) 1m - 8:39(8:39/m) 148/160bpm 104cal 6.93/7.56mph 5) 1m - 8:30(8:30/m) 144/153bpm 98cal 7.06/7.64mph 6) 1m - 8:27(8:27/m) 138/147bpm 90cal 7.1/7.56mph 7) 1m - 8:03(8:03/m) 136/148bpm 77cal 7.45/8.16mph 8) 1m - 8:17(8:17/m) 140/152bpm 88cal 7.25/8.06mph 9) 0.04m - 22(8:40/m) 124/145bpm 1cal 6.92/7.41mph Add a comment	8.5mi, 1:13:41 Running - Steady-State Split Summary === 1) 1m - 9:15(9:15/m) 128/144bpm 95cal 6.49/6.89mph 2) 1m - 8:52(8:52/m) 138/152bpm 99cal 6.77/7.1mph 3) 1m - 8:58(8:58/m) 141/154bpm 100cal 6.69/8.01mph 4) 1m - 8:38(8:38/m) 149/158bpm 105cal 6.95/7.28mph 5) 1m - 8:26(8:26/m) 144/155bpm 96cal 7.11/7.41mph 6) 1m - 8:33(8:33/m) 148/157bpm 103cal 7.02/7.43mph 7) 1m - 8:22(8:22/m) 149/155bpm 100cal 7.17/7.64mph 8) 1m - 8:24(8:24/m) 147/155bpm 98cal 7.14/7.51mph 9) 0.47m - 4:13(8:53/m) 134/148bpm 32cal 6.76/7.26mph Add a comment	13.1mi, 1:49:05 Running - Marathon Pace Split Summary === 1) 1m - 9:11(9:11/m) 140/154bpm 105cal 6.53/7.1mph 2) 1m - 8:56(8:56/m) 132/145bpm 93cal 6.72/7.31mph 3) 1m - 8:53(8:53/m) 137/153bpm 95cal 6.76/7.26mph 4) 1m - 8:09(8:09/m) 143/156bpm 94cal 7.37/7.56mph 5) 1m - 8:01(8:01/m) 151/160bpm 99cal 7.49/7.83mph 6) 1m - 8:14(8:14/m) 141/152bpm 93cal 7.28/7.64mph 7) 1m - 8:06(8:06/m) 139/148bpm 88cal 7.41/7.58mph 8) 1m - 7:56(7:56/m) 144/150bpm 92cal 7.56/7.87mph 9) 1m - 7:57(7:57/m) 147/157bpm 94cal 7.55/7.85mph 10) 1m - 7:55(7:55/m) 145/154bpm 91cal 7.58/8.22mph 11) 1m - 8:47(8:47/m) 131/153bpm 69cal 6.83/7.91mph 12) 1m - 8:14(8:14/m) 135/152bpm 78cal 7.29/7.93mph 13) 1m - 7:51(7:51/m) 141/155bpm 88cal 7.65/8.39mph 14) 0.12m - 56(7:49/m) 128/140bpm 8cal 7.68/7.68mph Add a comment
Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19
5.1mi, 1:55:01 Cross-Training - Walking Split Summary === 1) 1m - 21:55(21:55/m) 83/95bpm 118cal 46/53rpm 2.74/3.36mph 2) 1m - 25:41(25:41/m) 86/99bpm 129cal 41/79rpm 2.34/3.15mph 3) 1m - 20:45(20:45/m) 87/97bpm 86cal 46/59rpm 2.89/3.21mph 4) 1m - 22:42(22:42/m) 88/106bpm 89cal 43/56rpm 2.64/3.19mph 5) 1m - 21:14(21:14/m) 86/99bpm 103cal 47/54rpm 2.83/3.17mph 6) 0.14m - 2:43(18:57/m) 88/97bpm 11cal 49/53rpm 3.17/3.28mph Add a comment	10.2mi, 1:30:02 Running - Steady-State Split Summary === 1) 1m - 9:15(9:15/m) 116/139bpm 86cal 6.48/6.85mph 2) 1m - 9:04(9:04/m) 123/140bpm 87cal 6.62/7.03mph 3) 1m - 8:53(8:53/m) 139/150bpm 101cal 6.75/6.93mph 4) 1m - 9:05(9:05/m) 144/153bpm 108cal 6.61/6.95mph 5) 1m - 8:46(8:46/m) 148/159bpm 107cal 6.84/7.08mph 6) 1m - 8:59(8:59/m) 137/156bpm 92cal 6.68/7.41mph 7) 1m - 8:47(8:47/m) 141/148bpm 99cal 6.83/7.01mph 8) 1m - 8:50(8:50/m) 139/148bpm 93cal 6.79/7.28mph 9) 1m - 8:37(8:37/m) 148/154bpm 104cal 6.96/7.24mph 10) 1m - 8:33(8:33/m) 145/151bpm 96cal 7.02/7.66mph 11) 0.15m - 1:13(7:59/m) 142/150bpm 12cal 7.51/7.56mph Add a comment	2.2mi, 20:00 Running - Warm Down Split Summary === 1) 1m - 8:54(8:54/m) 141/149bpm 103cal 6.74/7.28mph 2) 1m - 9:02(9:02/m) 127/143bpm 89cal 6.65/8.08mph 3) 0.23m - 2:04(9:07/m) 128/134bpm 21cal 6.58/6.82mph Add a comment 7.4mi, 1:00:34 Running - Tempo Split Summary === 1) 1m - 9:34(9:34/m) 136/149bpm 107cal 6.28/6.74mph 2) 1m - 9:01(9:01/m) 142/152bpm 106cal 6.65/7.16mph 3) 1m - 9:03(9:03/m) 125/137bpm 84cal 6.63/6.93mph 4) 1m - 8:41(8:41/m) 139/149bpm 99cal 6.91/7.89mph 5) 1m - 7:07(7:07/m) 137/156bpm 75cal 8.42/8.93mph 6) 1m - 7:05(7:05/m) 154/160bpm 91cal 8.48/8.83mph 7) 1m - 7:13(7:13/m) 156/167bpm 95cal 8.31/8.58mph 8) 0.4m - 2:49(7:00/m) 152/156bpm 36cal 8.58/8.77mph Add a comment	7mi, 1:02:29 Running - Steady-State Split Summary === 1) 1m - 9:37(9:37/m) 144/156bpm 114cal 6.24/6.62mph 2) 1m - 9:09(9:09/m) 149/160bpm 114cal 6.56/7.03mph 3) 1m - 8:45(8:45/m) 139/150bpm 98cal 6.86/7.51mph 4) 1m - 8:41(8:41/m) 148/165bpm 106cal 6.9/7.03mph 5) 1m - 8:42(8:42/m) 152/168bpm 109cal 6.89/7.26mph 6) 1m - 8:45(8:45/m) 151/159bpm 108cal 6.86/7.12mph 7) 1m - 8:46(8:46/m) 149/158bpm 107cal 6.84/7.68mph 8) 0.01m - 4(7:14/m) 151/151bpm 8.29/7.2mph Add a comment	2mi, 19:07 Running - Warm Down Split Summary === 1) 1m - 9:21(9:21/m) 128/144bpm 97cal 6.41/6.66mph 2) 1m - 9:34(9:34/m) 142/153bpm 112cal 6.28/6.78mph 3) 0.02m - 12(8:28/m) 138/142bpm 2cal 7.09/6.41mph Add a comment 2.6mi, 16:45 Running - Intervals Split Summary === 1) 0.25m - 1:44(6:50/m) 144/161bpm 19cal 8.79/9.52mph 2) 0.26m - 1:44(6:32/m) 136/159bpm 19cal 9.17/9.62mph 3) 0.25m - 1:40(6:44/m) 137/155bpm 18cal 8.92/10mph 4) 0.26m - 1:40(6:23/m) 142/157bpm 19cal 9.39/10.33mph 5) 0.25m - 1:40(6:46/m) 141/153bpm 19cal 8.88/9.66mph 6) 0.26m - 1:40(6:28/m) 141/157bpm 19cal 9.28/9.87mph 7) 0.25m - 1:40(6:36/m) 141/155bpm 19cal 9.08/9.83mph 8) 0.25m - 1:40(6:32/m) 141/155bpm 19cal 9.19/10.62mph 9) 0.26m - 1:38(6:21/m) 145/161bpm 19cal 9.44/10.9mph 10) 0.25m - 1:39(6:36/m) 144/158bpm 18cal 9.09/10.79mph 11) 0m - 1(2:09/m) 154/154bpm 28/9.06mph Add a comment 4.2mi, 37:53 Running - Warm Up Split Summary === 1) 1m - 9:20(9:20/m) 136/147bpm 103cal 6.43/6.76mph 2) 1m - 9:10(9:10/m) 149/156bpm 111cal 6.54/6.78mph 3) 1m - 9:13(9:13/m) 143/153bpm 107cal 6.51/6.95mph 4) 1m - 8:52(8:52/m) 131/147bpm 87cal 6.77/7.18mph 5) 0.15m - 1:18(8:42/m) 124/140bpm 11cal 6.9/8.79mph Add a comment	7mi, 1:01:26 Running - Steady-State Split Summary === 1) 1m - 9:27(9:27/m) 142/156bpm 110cal 6.35/6.78mph 2) 1m - 8:51(8:51/m) 154/161bpm 114cal 6.78/7.22mph 3) 1m - 8:46(8:46/m) 142/153bpm 101cal 6.85/7.51mph 4) 1m - 8:30(8:30/m) 150/158bpm 105cal 7.05/7.37mph 5) 1m - 8:26(8:26/m) 148/159bpm 102cal 7.12/7.47mph 6) 1m - 8:41(8:41/m) 141/153bpm 91cal 6.91/7.08mph 7) 1m - 8:38(8:38/m) 141/158bpm 94cal 6.94/7.31mph 8) 0.02m - 7(7:15/m) 149/151bpm 1cal 8.28/7.28mph Add a comment	10.5mi, 1:32:42 Running - Steady-State Split Summary === 1) 1m - 9:29(9:29/m) 144/156bpm 110cal 6.33/6.74mph 2) 1m - 9:08(9:08/m) 149/156bpm 111cal 6.57/6.8mph 3) 1m - 8:54(8:54/m) 140/155bpm 99cal 6.74/7.62mph 4) 1m - 9:02(9:02/m) 149/156bpm 108cal 6.64/7.24mph 5) 1m - 8:43(8:43/m) 150/159bpm 105cal 6.89/7.72mph 6) 1m - 8:40(8:40/m) 152/159bpm 107cal 6.93/7.16mph 7) 1m - 8:37(8:37/m) 151/158bpm 105cal 6.96/8.54mph 8) 1m - 8:35(8:35/m) 149/160bpm 98cal 6.99/7.78mph 9) 1m - 8:30(8:30/m) 153/162bpm 105cal 7.06/7.39mph 10) 1m - 8:56(8:56/m) 144/159bpm 89cal 6.72/7.37mph 11) 0.51m - 4:09(8:12/m) 149/160bpm 47cal 7.32/7.89mph Add a comment
Sun 20th Sep Sep 20	Mon 21st Sep Sep 21	Tue 22nd Sep Sep 22	Wed 23rd Sep Sep 23	Thu 24th Sep Sep 24	Fri 25th Sep Sep 25	Sat 26th Sep Sep 26
3.4mi, 1:15:37 Cross-Training - Walking Split Summary === 1) 1m - 21:40(21:40/m) 81/95bpm 129cal 47/79rpm 2.77/3.21mph 2) 1m - 24:01(24:01/m) 88/103bpm 117cal 43/79rpm 2.5/3.13mph 3) 1m - 22:18(22:18/m) 88/99bpm 93cal 45/78rpm 2.69/3.15mph 4) 0.35m - 7:38(21:36/m) 91/100bpm 31cal 47/52rpm 2.78/2.94mph Add a comment	7.3mi, 1:02:15 Running - Steady-State Split Summary === 1) 1m - 9:17(9:17/m) 145/156bpm 108cal 6.46/7.12mph 2) 1m - 8:50(8:50/m) 152/164bpm 109cal 6.79/7.12mph 3) 1m - 8:48(8:48/m) 145/160bpm 101cal 6.82/7.22mph 4) 1m - 8:22(8:22/m) 147/157bpm 96cal 7.16/7.35mph 5) 1m - 8:09(8:09/m) 146/155bpm 94cal 7.36/7.74mph 6) 1m - 8:23(8:23/m) 132/150bpm 72cal 7.16/7.91mph 7) 0.67m - 5:34(8:19/m) 132/147bpm 42cal 7.21/7.58mph 8) 0m - 2(9:00/m) 133/133bpm 6.67/7.06mph 9) 0.58m - 4:49(8:15/m) 124/143bpm 24cal 7.27/9.16mph Add a comment	2.2mi, 19:54 Running - Warm Down Split Summary === 1) 1m - 9:05(9:05/m) 138/155bpm 101cal 6.6/7.39mph 2) 1m - 9:04(9:04/m) 144/151bpm 105cal 6.61/6.82mph 3) 0.19m - 1:44(9:05/m) 141/147bpm 19cal 6.6/6.8mph Add a comment 2.9mi, 20:04 Running - Intervals Split Summary === 1) 1m - 6:53(6:53/m) 150/162bpm 82cal 8.72/9.33mph 2) 1m - 6:56(6:56/m) 160/170bpm 93cal 8.65/9mph 3) 0.91m - 6:15(6:54/m) 161/169bpm 84cal 8.69/8.93mph Add a comment 4mi, 36:45 Running - Warm Up Split Summary === 1) 1m - 9:31(9:31/m) 139/152bpm 105cal 6.31/6.68mph 2) 1m - 9:12(9:12/m) 148/159bpm 110cal 6.52/7.33mph 3) 1m - 9:09(9:09/m) 138/153bpm 100cal 6.56/6.89mph 4) 1m - 8:51(8:51/m) 148/157bpm 106cal 6.78/8.04mph 5) 0m - 2(7:27/m) 143/143bpm 8.06/6.57mph Add a comment	7mi, 1:01:34 Running - Steady-State Split Summary === 1) 1m - 9:34(9:34/m) 136/151bpm 105cal 6.27/6.66mph 2) 1m - 9:05(9:05/m) 147/153bpm 108cal 6.61/6.97mph 3) 1m - 8:59(8:59/m) 143/154bpm 101cal 6.68/7.35mph 4) 1m - 8:27(8:27/m) 149/159bpm 101cal 7.09/7.35mph 5) 1m - 8:18(8:18/m) 150/158bpm 101cal 7.22/7.78mph 6) 1m - 8:33(8:33/m) 147/157bpm 99cal 7.01/7.41mph 7) 1m - 8:33(8:33/m) 144/158bpm 93cal 7.01/7.39mph 8) 0.01m - 3(6:47/m) 145/145bpm 8.84/7.03mph Add a comment	2.6mi, 23:19 Running - Warm Down Split Summary === 1) 1m - 8:53(8:53/m) 142/155bpm 101cal 6.75/7.56mph 2) 1m - 8:35(8:35/m) 149/159bpm 103cal 6.99/7.37mph 3) 0.19m - 1:46(9:10/m) 143/151bpm 19cal 6.55/6.87mph 4) 0m - 1(11:09/m) 136/136bpm 5.38/6.01mph 5) 0.42m - 4:03(9:36/m) 140/149bpm 45cal 6.25/6.51mph Add a comment 2.3mi, 14:35 Running - Intervals Split Summary === 1) 0.19m - 1:14(6:30/m) 129/146bpm 12cal 9.22/9.62mph 2) 0.19m - 1:13(6:27/m) 139/155bpm 14cal 9.29/9.33mph 3) 0.19m - 1:13(6:27/m) 138/155bpm 13cal 9.31/9.77mph 4) 0.19m - 1:13(6:23/m) 147/157bpm 14cal 9.4/9.73mph 5) 0.19m - 1:13(6:21/m) 136/156bpm 13cal 9.45/9.81mph 6) 0.24m - 2:23(9:48/m) 147/163bpm 28cal 6.12/9.73mph 7) 0.18m - 1:13(6:38/m) 147/162bpm 14cal 9.03/9.52mph 8) 0.18m - 1:13(6:40/m) 148/164bpm 14cal 9.01/10.52mph 9) 0.18m - 1:13(6:34/m) 152/169bpm 14cal 9.14/9.93mph 10) 0.19m - 1:13(6:25/m) 143/169bpm 13cal 9.35/9.75mph 11) 0.18m - 1:12(6:32/m) 145/163bpm 12cal 9.2/10.14mph 12) 0.19m - 1:11(6:11/m) 145/164bpm 14cal 9.71/10.73mph Add a comment 4mi, 37:20 Running - Warm Up Split Summary === 1) 1m - 9:33(9:33/m) 139/154bpm 106cal 6.28/6.95mph 2) 1m - 9:16(9:16/m) 145/154bpm 106cal 6.47/6.8mph 3) 1m - 9:12(9:12/m) 149/157bpm 110cal 6.52/6.78mph 4) 1m - 9:00(9:00/m) 142/154bpm 100cal 6.66/7.01mph 5) 0.04m - 17(8:11/m) 140/151bpm 3cal 7.33/7.58mph Add a comment	8mi, 1:12:47 Running - Recovery Run Split Summary === 1) 1m - 9:35(9:35/m) 141/156bpm 108cal 6.27/6.51mph 2) 1m - 9:21(9:21/m) 149/156bpm 111cal 6.42/6.97mph 3) 1m - 9:04(9:04/m) 147/157bpm 104cal 6.62/7.06mph 4) 1m - 8:46(8:46/m) 150/163bpm 105cal 6.84/7.26mph 5) 1m - 8:50(8:50/m) 150/159bpm 105cal 6.8/7.26mph 6) 1m - 8:45(8:45/m) 152/159bpm 108cal 6.85/7.06mph 7) 1m - 9:22(9:22/m) 141/152bpm 94cal 6.41/6.97mph 8) 1m - 8:55(8:55/m) 147/155bpm 100cal 6.72/7.24mph 9) 0.02m - 9(8:01/m) 153/154bpm 1cal 7.49/7.18mph Add a comment	13.1mi, 1:52:17 Running - Medium Long Run Split Summary === 1) 1m - 9:16(9:16/m) 140/151bpm 102cal 6.47/6.87mph 2) 1m - 8:53(8:53/m) 147/160bpm 103cal 6.75/6.91mph 3) 1m - 9:04(9:04/m) 153/163bpm 111cal 6.61/7.28mph 4) 1m - 9:06(9:06/m) 148/159bpm 103cal 6.6/6.97mph 5) 1m - 8:50(8:50/m) 153/159bpm 108cal 6.79/7.01mph 6) 1m - 8:51(8:51/m) 147/160bpm 99cal 6.78/7.26mph 7) 1m - 8:49(8:49/m) 148/158bpm 97cal 6.81/7.37mph 8) 1m - 8:25(8:25/m) 147/156bpm 91cal 7.13/7.28mph 9) 1m - 8:14(8:14/m) 153/160bpm 100cal 7.29/7.83mph 10) 1m - 8:04(8:04/m) 149/159bpm 91cal 7.43/7.87mph 11) 1m - 7:50(7:50/m) 156/163bpm 97cal 7.67/7.97mph 12) 1m - 7:52(7:52/m) 154/161bpm 96cal 7.62/8.06mph 13) 1m - 8:06(8:06/m) 142/158bpm 70cal 7.41/8.58mph 14) 0.11m - 56(8:29/m) 140/144bpm 7cal 7.08/6.99mph Add a comment

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1500m	3	5:48 6:13/mi	76.42										5:48 74.13		6:10 70.96		5:53 76.42
1mi	7	5:50 5:50/mi	75.13			5:54 73.67	5:50 75.13				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	74.15											21:36 72.34	21:09 73.65	21:11 74.15
5km	90	19:07 6:09/mi	83.14		19:43 75.49	19:37 76.47	19:07 79.08	19:46 77.09	20:21 75.47	19:34 79.13	20:22 76.63	20:12 78.71	20:51 76.92	21:39 74.74	20:34 79.10	20:13 80.46	19:44 83.14	23:22 70.81
6km	1	25:12 6:46/mi	73.73						25:12 73.73
4mi	1	43:01 10:45/mi	45.25				43:01 45.25
7km	3	29:27 6:46/mi	74.41					29:27 74.13	29:50 73.81	29:51 74.41
4.5mi	2	36:20 8:04/mi	66.71		36:57 60.11											36:20 66.71
4.7mi	1	33:23 7:06/mi	70.07				33:23 70.07
5mi	33	31:48 6:22/mi	79.01		32:32 75.85	31:48 78.25		32:41 76.78	33:28 75.64	35:03 72.84	34:19 75.05	35:11 74.70	36:59 71.69	37:50 70.53	35:16 75.67	34:05 79.01	34:53 77.91	39:04 70.21
8.4km	1	44:55 8:36/mi	61.09									44:55 61.09
5.3mi	2	41:37 7:56/mi	62.79				41:37 62.79		43:56 60.50
5.3mi	6	35:17 6:39/mi	77.37					36:31 72.85	39:38 67.70	37:04 73.01	35:17 77.37	36:58 75.37	39:08 71.81
9km	1	47:20 8:28/mi	59.81					47:20 59.81
5.8mi	2	56:13 9:47/mi	53.02								56:13 53.02
9.6km	32	40:44 6:50/mi	74.30				41:56 71.80	40:44 73.91	43:21 70.70	41:37 74.30	49:49 62.49	45:06 69.18
6mi	3	45:12 7:32/mi	68.20							45:12 68.20
10km	58	40:03 6:27/mi	81.53		40:46 75.60	40:09 77.43	40:03 77.62	42:52 73.81	41:40 76.62	40:23 79.33	40:25 79.69	42:49 77.51	43:23 76.95	46:24 72.59	42:55 78.59	41:57 80.40	42:10 81.53
6.3mi	1	1:07:22 10:47/mi	47.66						1:07:22 47.66
7mi	3	56:40 8:06/mi	63.41						56:40 63.41							1:09:18 55.84
7.1mi	1	56:50 8:00/mi	67.07									56:50 67.07
11.5km	1	55:26 7:45/mi	65.59					55:26 65.59
12km	4	58:56 7:54/mi	65.54							58:56 65.54
7.6mi	1	1:10:57 9:24/mi	54.63						1:10:57 54.63
14km	3	1:10:30 8:06/mi	63.38		1:15:03 58.49		1:10:30 63.38	1:17:11 58.42
9mi	1	1:55:01 12:47/mi	40.92						1:55:01 40.92
15km	6	1:08:54 7:24/mi	68.87			1:22:40 56.89	1:08:54 68.87	1:21:18 59.42		1:10:47 68.87							1:30:51 57.87
9.4mi	2	1:33:03 9:56/mi	54.57								1:37:33 50.65	1:33:03 54.57
9.6mi	2	1:07:33 7:02/mi	73.66					1:07:54 72.62	1:07:33 73.66
9.8mi	1	1:11:27 7:17/mi	76.76														1:11:27 76.76
10mi	15	1:07:17 6:44/mi	76.28			1:09:17 73.60	1:07:17 76.28	1:11:44 72.38	1:12:48 71.31	1:12:53 71.88	1:12:28 73.64					1:14:36 75.02
10.3mi	2	1:33:15 9:03/mi	57.35						1:33:15 57.35
17km	1	1:38:52 9:22/mi	54.97					1:38:52 54.97
11.5mi	1	2:55:00 15:13/mi	34.41						2:55:00 34.41
13mi	1	1:50:46 8:31/mi	61.02					1:50:46 61.02
13.1mi	44	1:28:25 6:45/mi	76.61	1:49:19 60.12	1:32:51 72.04	1:31:12 73.35	1:28:25 76.34	1:28:54 76.61	1:36:51 70.96	1:33:00 75.28	1:32:00 76.10	1:37:47 72.28	1:39:05 73.87	1:44:22 71.47	1:43:54 70.68	1:42:27 72.39	1:39:05 74.85
14mi	1	2:12:53 9:30/mi	54.78					2:12:53 54.78
24km	1	2:13:05 8:55/mi	57.22			2:13:05 57.22
16.7mi	1	2:14:01 8:01/mi	66.42					2:14:01 66.42
20mi	6	2:28:17 7:25/mi	73.22					2:28:17 71.89		2:31:15 71.78	2:29:39 73.22	2:45:10 66.97			2:44:31 69.86		2:41:21 72.66
26.2mi	10	3:15:47 7:28/mi	73.60			3:26:57 68.68	3:15:47 72.60	3:54:48 61.09		3:23:08 71.91	3:26:30 71.40			3:47:41 68.62	3:38:28 70.79		3:34:20 73.60

2020	Distance	Date	Result	WAVA
Virtual National Road Relays	5km	7 Apr	23:22	70.81%
Fetch North West Mile & Social	1mi	28 Mar		0.00%
Hit the Trail	5mi	5 Jan	39:04	70.21%
2019	Distance	Date	Result	WAVA
Wilmslow Festive 10K	10km	24 Nov	42:10	81.53%
Yorkshire Marathon	26.2mi	20 Oct	3:34:20	73.60%
Manchester Half Marathon	13.1mi	13 Oct	1:44:58	71.36%
Macclesfield Half Marathon	13.1mi	22 Sep	1:42:28	73.10%
English Half Marathon - POSTPONED	13.1mi	15 Sep		0.00%
Lakeland Trails - Derwentwater 15k	15km	7 Sep	1:30:51	57.87%
Lancaster Golden Ball 20	20mi	1 Sep	2:41:21	72.66%
Chorlton Classic	1500mi	31 Aug	5:53	76.42%
Sale Sizzler (4)	5km	8 Aug	20:45	79.06%
Sale Sizzler (3)	5km	25 Jul	22:22	73.35%
Whaley Waltz Fell Race	5.8mi	29 Jun	1:00:31	52.52%
Sale Sizzler (1)	5km	27 Jun	21:36	75.95%
Welsh Castles Relay, Stage 20	9.8mi	9 Jun	1:11:27	76.76%
Liverpool Rock 'n' Roll Half Marathon	13.1mi	26 May	1:42:26	72.40%
Mobberley Round the Runway	5mi	7 May	34:53	77.91%
It’s a piece of cake 10km	10km	4 May	45:56	74.13%
Salford 10K	10km	19 Apr	44:00	77.39%
Waters Wilmslow Half Marathon	13.1mi	24 Mar	1:39:05	74.85%
Chester 10k	10km	10 Mar	42:42	79.75%
Stretford parkrun	5km	2 Mar	19:44	83.14%
English National XC Championships (Men)	12km	23 Feb	59:02	69.83%
Stretford parkrun	5km	16 Feb	20:12	81.22%
MACCL Kenworthy Woods	9.6km	9 Feb	45:46	71.43%
MACCL Heaton Park	9.6km	12 Jan	48:45	67.05%
Hit The Trail	5mi	6 Jan	35:39	76.24%
2018	Distance	Date	Result	WAVA
Bowstones Fell Race	11km	31 Dec	1:01:26	60.97%
Adlington Winter Warmer	10km	30 Dec	47:40	71.44%
Stockport 10	10mi	9 Dec	1:14:36	75.02%
Bill Fox Gravy Pud Fell Race	5mi	2 Dec	50:26	53.89%
run Wilmslow 10k	10km	25 Nov	44:16	76.92%
Langley 8	7mi	3 Nov	1:09:18	55.84%
Goyt Valley Trail Race	10km	27 Oct	52:10	65.27%
Manchester Half Marathon	13.1mi	14 Oct	1:42:27	72.39%
UKFast Salford 10k	10km	9 Sep	47:26	71.79%
Trafford 10K	10km	2 Sep	45:49	74.32%
Mid Cheshire 5km	5km	23 Aug	21:31	75.60%
Quarry Bank Trail Race	4.5mi	15 Aug	36:20	66.71%
Sale Sizzler (3)	5km	2 Aug	21:41	75.02%
Trafford All Terrain Challenge - 3 mile trail	3mi	22 Jul	21:11	74.15%
Trafford All Terrain Challenge - Mile Challenge	1mi	21 Jul	6:33	72.32%
Trafford All Terrain Challenge - 5 mile trail	5mi	20 Jul	37:29	71.85%
Great Manchester Run, 10k	10km	20 May	46:17	72.87%
Mobberley Round the Runway	5mi	8 May	36:29	73.82%
IT'S A PIECE OF CAKE 10KM	10km	5 May	45:11	74.65%
Salford 10k Road Race	10km	30 Mar	41:57	80.40%
Stretford parkrun	5km	10 Mar	20:13	80.46%
Asics Oulton Park Half Marathon	13.1mi	24 Feb		0.00%
Stretford parkrun	5km	17 Feb	20:35	79.03%
The Velo Runner Alsager 5	5mi	4 Feb	34:05	79.01%
Essar Four Villages Half Marathon	13.1mi	21 Jan	1:43:16	71.12%
Hit The Trail	5mi	7 Jan	35:18	76.29%
2017	Distance	Date	Result	WAVA
Bowstones Fell Race	11km	31 Dec	57:34	64.45%
Adlington Winter Warmer	10km	27 Dec	46:37	72.35%
Bill Fox Gravy Pud Fell Race	5mi	3 Dec	51:37	52.17%
MACCL Kenworthy Woods	9.6km	2 Dec	48:52	66.26%
Wilmslow 10k	10km	26 Nov	42:55	78.59%
Manchester Half Marathon	13.1mi	15 Oct	1:43:54	70.68%
MBNA Chester Marathon	26.2mi	8 Oct	3:38:28	70.79%
South Cheshire 20	20mi	3 Sep	2:44:31	69.86%
Chorlton Classic	5km	2 Sep	20:34	79.10%
Sale 5k Sizzler (4)	5km	17 Aug	21:18	75.73%
The Chorlton & Sale Water Park Half Marathon trail race, 13.1	13.1mi	5 Aug	1:46:35	68.23%
Sale 5k Sizzler (3)	5km	3 Aug	21:07	76.39%
Sale 5k Sizzler (2)	5km	20 Jul	22:34	71.48%
Trafford All Terrain Challenge - 3 mile trail	3mi	16 Jul	21:09	73.65%
Trafford All Terrain Challenge - Mile Challenge	1mi	15 Jul	6:36	71.14%
Trafford All Terrain Challenge - 5 mile trail	5mi	14 Jul	36:33	73.01%
Vitality Move 10K - Chatsworth House	10km	9 Jul	48:25	69.02%
Sale 5k Sizzler (1)	5km	6 Jul	21:26	75.26%
Manchester Mile	1mi	21 Jun	6:36	71.14%
Dunham Massey 5k (II)	5km	15 Jun	21:35	74.74%
Joe Moran Memorial Vets Meeting 3000m	3000mi	7 Jun	12:23	74.94%
Joe Moran Memorial Vets Meeting 1500m	1500mi	7 Jun	6:10	70.96%
Great Manchester Run 10k	10km	28 May	44:02	77.17%
Mobberley 'Round the Runway' Race	5mi	2 May	35:16	75.67%
Salford 10k Road Race	10km	14 Apr	44:22	75.32%
Greater Manchester Marathon	26.2mi	2 Apr	3:50:00	67.93%
Trafford 10K	10km	5 Mar	44:31	75.07%
Asics Oulton Park Half Marathon	13.1mi	26 Feb	1:44:42	69.46%
MACCL XC Kenworthy Woods (Men)	9.6km	14 Jan	54:09	59.24%
2016	Distance	Date	Result	WAVA
Bowstones Fell Race	11km	31 Dec	59:46	61.50%
Bill Fox Gravy Pud Fell Race	5mi	4 Dec	51:38	51.68%
Manchester Christmas Pudding 5 Mile Dash	5mi	27 Nov	37:50	70.53%
Manchester Half Marathon	13.1mi	16 Oct	1:44:22	71.47%
MACCL - Wythenshawe Park	9.6km	15 Oct	54:07	59.28%
MBNA Chester Marathon	26.2mi	2 Oct	3:47:41	68.62%
Sale Sizzler 4	5km	11 Aug	23:00	70.35%
Sale Sizzler 3	5km	28 Jul	21:39	74.74%
Sale Sizzler 2	5km	14 Jul	24:17	66.64%
UKFast We Love Manchester 10k	10km	10 Jul	51:18	65.65%
Sale Sizzler 1	5km	30 Jun	23:08	69.95%
Calderdale Way Relay Leg 2	8.46mi	15 May	1:31:50	50.89%
BMAF National Masters Open Road Relays	3mi	14 May	21:36	72.34%
Mobberley 'Round the Runway' Race	5mi	3 May	38:16	69.90%
Wilmslow Half Marathon	13.1mi	3 Apr	1:55:24	64.03%
Trafford 10K	10km	13 Mar	46:24	72.59%
Greater Manchester Cross Country Championships (Senior Men)	10km	9 Jan	47:50	70.41%
2015	Distance	Date	Result	WAVA
Bowstones Fell Race	11km	31 Dec	59:21	62.42%
Gravy Pud Fell Race	5mi	6 Dec	52:27	51.00%
MACCL XC Boggart Hole (Men)	9.6km	5 Dec	56:58	56.76%
City of Salford 10k	10km	6 Sep	45:45	73.62%
Sale 5k Sizzler (4)	5km	6 Aug	21:26	74.83%
Northern Veterans 5000m Championships	5km	29 Jul	20:51	76.92%
Sale 5k Sizzler (3)	5km	23 Jul	21:12	75.65%
Manchester Mile	1mi	1 Jul	6:20	72.83%
Whaley Waltz	5.8mi	27 Jun	55:28	56.18%
Sale 5k Sizzler (1)	5km	25 Jun	21:26	74.83%
Tintwistle Round the Resers Race	5mi	17 Jun	36:59	71.69%
Dunham Massey 5K	5km	11 Jun	21:29	74.66%
Dunham Massey Park 5k Race #1	5km	22 May	22:04	72.68%
Northern Masters Track and Field Championships	1500mi	17 May	5:48	74.13%
Mad Hatters 5 Mile MT	5mi	13 May	41:07	64.48%
Great Manchester Run	10km	10 May	45:37	73.18%
Mobberley 'Round the Runway' race	5.3mi	23 Apr	39:08	71.81%
Wilmslow Half Marathon	13.1mi	22 Mar	1:39:05	73.87%
Trafford 10K	10km	8 Mar	43:23	76.95%
Wythenshawe Park Cross Country	9.6km	14 Feb	42:43	75.02%
Heaton Park Cross Country (9.6km)	9.6km	10 Jan	50:08	63.93%
2014	Distance	Date	Result	WAVA
Cursa dels Nassos	10km	31 Dec	43:52	76.10%
Manchester league XC Boggart hole clough	9.6km	6 Dec	45:46	70.02%
Sherdley Park Cross country	9.6km	8 Nov	49:01	65.38%
Gin Pit 5	5mi	12 Oct	37:03	71.56%
Manchester league XC Woodbank Park	9.6km	11 Oct	48:50	65.63%
Macclesfield 5k	5km	28 Sep	21:29	74.66%
South Manchester parkrun	5km	27 Sep	20:37	77.80%
Northern Athletics 6 Stage Road Relays	6km	20 Sep		0.00%
BMC/Trafford AC 10K Track Festival	10km	6 Sep	43:04	77.51%
Horwich 5 Mile	5mi	20 Aug	35:39	73.73%
Sale 5k Sizzler (4)	5km	14 Aug	20:13	78.65%
Sale 5k Sizzler (3)	5km	31 Jul	20:20	78.20%
Sale 5k Sizzler (2)	5km	17 Jul	20:24	77.94%
Bollington Nostalgia Hill Race	7.1mi	13 Jul	56:50	67.07%
Wizard 5	5mi	10 Jul	35:13	74.63%
Sale 5k Sizzler (1)	5km	3 Jul	20:12	78.71%
Whaley Waltz	5.75mi	28 Jun	49:40	61.66%
Tintwistle Round the Resers Race	5mi	18 Jun	35:11	74.70%
Abersoch 10k	10km	31 May	43:09	76.70%
Harrock Hill Fell Race (1/4)	8.4km	28 May	44:55	61.09%
Great Manchester Run	10km	18 May	42:49	75.91%
Calderdale Way Relay - Leg 4	9.36mi	11 May	1:33:03	54.57%
Wythenshawe parkrun	5km	3 May	20:25	77.88%
Mobberley 'Round the Runway' Race	5.3mi	24 Apr	36:58	75.37%
Trimpell 20	20mi	16 Mar	2:45:10	66.97%
Malta half marathon	13.1mi	23 Feb	1:37:47	72.28%
Manchester Area XC League - Wythenshawe Park (Senior Men)	9.6km	8 Feb	46:47	66.69%
Four Villages Half Marathon	13.1mi	19 Jan	1:41:40	69.51%
Manchester Area XC League - Boggart Hole Clough (Senior Men)	9.6km	12 Jan	45:06	69.18%
Greater Manchester Cross Country Championships	12km	4 Jan	49:33	79.38%
2013	Distance	Date	Result	WAVA
Stockport 10	10mi	8 Dec	1:12:28	73.64%
Leeds Abbey Dash	10km	17 Nov		0.00%
Manchester Area XC League - Woodbank Park (Senior Men)	9.6km	10 Nov	49:56	62.49%
Capesthorne Hall Half Marathon	13.1mi	3 Nov	1:36:45	73.05%
Manchester Area XC League - Heaton Park (Senior Men)	9.6km	19 Oct	47:51	65.21%
Congleton Half Marathon	13.1mi	6 Oct	1:41:46	69.45%
Macclesfield half marathon	13.1mi	29 Sep	1:39:31	71.02%
Fetch / Magic Mile	1mi	28 Aug	6:32	69.39%
Sale 5k Sizzler (4)	5km	15 Aug	20:50	74.92%
Great Warford 10	10mi	11 Aug	1:12:34	72.86%
Sale 5k Sizzler (3)	5km	1 Aug	20:42	75.40%
Arley Hall Half Marathon	13.1mi	21 Jul	1:37:41	71.67%
Sale 5k Sizzler (2)	5km	18 Jul	21:14	73.51%
We Love Manchester 10k	10km	14 Jul	44:49	71.87%
Sale 5k Sizzler (1)	5km	4 Jul	20:46	75.16%
The Whaley Waltz Fell Race	5.75mi	29 Jun	56:13	53.02%
Lymm 5k	5km	22 Jun	21:34	72.37%
Dunham Massey Park 5k (2/2)	5km	13 Jun	21:54	71.27%
Bowdon 5k	5km	6 Jun	21:47	71.65%
Abersoch 10k	10km	1 Jun	44:57	71.65%
Great Manchester Run	10km	26 May	46:22	69.46%
Calderdale Way Relay - Leg 4	9.36mi	19 May	1:37:33	50.65%
Greater Manchester Marathon	26.2mi	28 Apr	3:26:30	71.40%
Mobberley Round the Runway	5.3mi	18 Apr	35:17	77.37%
Salford 10K	10km	29 Mar	42:14	76.26%
Wilmslow Half Marathon	13.1mi	24 Mar	1:32:00	76.10%
Coniston 14 CANCELLED	13.88mi	23 Mar		0.00%
Trimpell 20	20mi	17 Mar	2:29:39	73.22%
Trafford 10k	10km	10 Mar	40:25	79.69%
Great North West Half Marathon	13.1mi	24 Feb	1:35:04	73.65%
Manchester Area XC League - Woodbank Park (Senior Men)	9.6km	10 Feb	49:49	62.07%
South Manchester Parkrun	5km	2 Feb	20:22	76.63%
Four Villages Half Marathon CANCELLED	13.1mi	20 Jan		0.00%
Manchester Area XC League - Boggart Hole Clough (Senior Men)	9.6km	13 Jan	50:32	61.19%
Hit the Trail 5 mile (approx) 11.00am Start	5mi	6 Jan	34:19	75.05%
2012	Distance	Date	Result	WAVA
Ribble Valley 10k	10km	30 Dec	42:31	75.75%
Stockport 10	10mi	9 Dec	1:14:01	71.43%
Manchester Area XC League - Wythenshawe Park (Senior Men)	9.6km	1 Dec	41:37	74.30%
Manchester Christmas Pudding 5 Mile Dash	5mi	25 Nov	38:55	66.18%
worsley woods park run	5km	24 Nov	20:21	76.70%
Leeds Abbey Dash	10km	18 Nov	40:36	79.33%
Manchester Area XC League - Sherdley Park (Senior Men)	9.6km	10 Nov	44:01	70.25%
Tatton Half Marathon	13.1mi	4 Nov	1:33:00	75.28%
Run Winsford 10K	10km	28 Oct	43:09	74.64%
Manchester Area XC League - Heaton Park (Senior Men)	9.6km	20 Oct	46:33	66.42%
Macclesfield Half Marathon	13.1mi	30 Sep	1:37:49	71.58%
Boggart Chase 10K	10km	16 Sep	43:50	73.48%
Lantern Pike	5mi	15 Sep	45:04	57.15%
South Manchester parkrun #133	5km	8 Sep	20:19	76.82%
Hilton Illuminations 10k	10km	1 Sep	43:17	74.41%
Manchester 5k Sizzler (4)	5km	16 Aug	19:34	79.13%
Millbrook Monster	10km	12 Aug	47:45	66.86%
Meerbrook 15K	15km	4 Aug	1:10:47	68.87%
Manchester 5k Sizzler (3)	5km	2 Aug	19:50	78.06%
Great Warford 10	10mi	29 Jul	1:12:53	71.88%
Black Knight Charge	6mi	25 Jul	45:12	68.20%
Worsley Woods parkrun	5km	21 Jul	20:35	75.22%
Manchester 5k Sizzler (2)	5km	19 Jul	19:51	78.00%
Boundary Breeze	750metres/23km/5km	15 Jul	21:39 / 44:54 / 21:07	0.00%
wizard 5	5mi	12 Jul	35:49	71.28%
Debdale Park 7K	7km	8 Jul	29:51	74.41%
Manchester 5k Sizzler (1)	5km	5 Jul	20:26	75.77%
Wythenshawe parkrun	5km	30 Jun	20:52	74.20%
Tintwistle Round the Resers race	5mi	27 Jun	35:03	72.84%
Lymm 5k	5km	23 Jun	20:16	76.39%
Wythenshawe Parkrun	5km	16 Jun	21:50	71.58%
Dunham Massey 5k race #2	5km	14 Jun	20:19	76.21%
Abersoch 10K	10km	9 Jun	40:43	78.40%
Wythenshawe parkrun (Jubilee Special)	5km	4 Jun	21:51	70.86%
Hollins Green 5k	5km	2 Jun	19:44	78.46%
Edinburgh Marathon	26.2mi	27 May	3:33:43	68.35%
Great Manchester Run	10km	20 May	41:50	76.31%
Calderdale Way Relay - Leg 1	10mi	13 May	1:47:42	48.64%
Mobberley 'Round the Runway'	5.3mi	10 May	37:04	73.01%
Bluebell Trail 10	10.3mi	6 May	1:28:17	61.12%
Greater Manchester Marathon	26.2mi	29 Apr	3:23:08	71.91%
Salford 5K - Heaton Park	5km	26 Apr	22:48	67.91%
Wythenshawe parkrun	5km	21 Apr	20:34	75.28%
Stride Through The Woods 5K	5km	18 Apr	22:40	68.31%
Wythenshawe parkrun	5km	14 Apr	21:04	73.49%
Salford 10k	10km	6 Apr	40:23	79.05%
Northern Athletics 12 Stage Road Relays	2.4mi	31 Mar	15:03	76.00%
Wilmslow Half Marathon	13.1mi	25 Mar	1:36:37	71.79%
Wythenshawe parkrun	5km	24 Mar	25:47	60.05%
Trimpell 20	20mi	4 Mar	2:31:15	71.78%
Manchester Area XC League - Clayton Vale (Senior Men)	9.6km	11 Feb	42:29	72.14%
Four Villages Half Marathon	13.1mi	22 Jan	1:39:41	69.58%
Manchester Area XC League - Woodbank Park (Senior Men)	9.6km	15 Jan	45:24	67.50%
Hit The Trail	5mi	8 Jan	36:52	69.25%
Greater Manchester XC Championships - Woodbank Park (Senior Men)	12km	7 Jan	58:56	65.54%
2011	Distance	Date	Result	WAVA
Wythenshawe Parkrun	5km	31 Dec	21:16	72.80%
Mytholmroyd Fell Race	7mi	11 Dec	1:08:16	53.11%
Leeds Abbey Dash	10km	20 Nov	41:40	76.62%
Manchester Area XC League - Sherdley Park (Senior Men)	9.6km	13 Nov	43:21	70.70%
Shepherds Skyline	6.25mi	5 Nov	1:07:22	47.66%
Manchester Area XC League - Heaton Park (Senior Men)	9.6km	22 Oct	47:14	64.88%
Ravenstones Brow	9mi	1 Oct	1:55:01	40.92%
Northern Athletics Road Relays Championship	6km	24 Sep	25:12	73.73%
manchester parks Gran Prix - Boggart Chase	10km	18 Sep	44:31	71.71%
Lantern Pike Fell Race	5mi	17 Sep	46:03	55.44%
Tatton Sprint Triathlon	750metres/19km/5km	10 Sep	23:19 / 35:48 / 24:26	0.00%
Harrock Hill	5.25mi	24 Aug	43:56	60.50%
Leek Half Marathon	13.1mi	21 Aug	1:53:13	60.70%
Manchester 5k Sizzler (4)	5km	11 Aug	20:21	75.47%
Sale 10	10mi	7 Aug	1:12:48	71.31%
Manchester 5k Sizzler (3)	5km	28 Jul	20:49	73.78%
Millbrook Monster	10km	27 Jul	50:14	62.99%
Manchester 5k Sizzler (2)	5km	14 Jul	20:52	73.61%
Debdale Grand Prix	7km	10 Jul	29:50	73.81%
Dunham Massey Park 5k (2/2)	5km	17 Jun	21:50	70.35%
Welsh Castles Relay Stage 5 - Harlech to Barmouth	9.6mi	11 Jun	1:07:33	73.66%
Hollins Green 5K	5km	4 Jun	20:24	75.29%
Sale 5 mile	5mi	30 May	33:28	75.64%
Kassel Half Marathon	13.1mi	22 May	1:42:03	67.35%
Great Manchester Run	10km	15 May	42:02	75.27%
Mobberley 'Round the Runway'	5.3mi	12 May	39:38	67.70%
Calderdale Way Relay - Leg 5	7.55mi	8 May	1:10:57	54.63%
Bluebell Trail 10.3	10.3mi	1 May	1:33:15	57.35%
Anniversary Waltz	11.5mi	23 Apr	2:55:00	34.41%
Wilmslow Half Marathon	13.1mi	27 Mar	1:40:18	68.52%
manchesterarea XC Clayton Vale Senior Men	9.6km	12 Feb	47:13	64.33%
Four Villages Half Marathon	13.1mi	23 Jan	1:36:51	70.96%
Greater Manchester Athletic Association Cross Country Championships	7mi	8 Jan	56:40	63.41%
manchesterarea XC Woodbank Park Senior Men	9.6km	2 Jan	46:34	65.23%
2010	Distance	Date	Result	WAVA
manchesterarea XC Boggart Hole Clough Senior Men	9.6km	4 Dec	46:02	65.98%
manchesterarea XC Sherdley Park Senior Men	9.6km	21 Nov	45:12	67.20%
Fenland 10	10mi	31 Oct	1:11:44	72.38%
manchesterarea XC Heaton Park Senior Men	9km	23 Oct	47:20	59.81%
Coniston Trail Race	15km	2 Oct	1:21:18	59.42%
Boggart Chase 10k	10km	19 Sep	42:52	73.81%
Derwentwater Trail Race	14km	5 Sep	1:17:11	58.42%
Race the Train	14mi	21 Aug	2:12:53	54.78%
Reebok Sale Sizzler	5km	12 Aug	19:46	77.09%
Debdale Park 7k	7km	8 Aug	29:27	74.13%
Sale 10	10mi	1 Aug	1:11:57	71.51%
Reebok Sale Sizzler	5km	29 Jul	20:13	75.37%
Reebok Sale Sizzler	5km	15 Jul	20:32	74.21%
Reebok Sale Sizzler	5km	1 Jul	20:28	74.45%
Platt Fields 10k	10km	27 Jun	43:37	71.90%
Freckleton Half Marathon	13.1mi	20 Jun	1:39:02	68.77%
Stage 5 - Harlech to Barmouth	9.6mi	12 Jun	1:07:54	72.62%
Staveley Puma Lakeland Trail	17km	5 Jun	1:38:52	54.97%
Reebok Manchester Sale 5 miles	5mi	31 May	32:41	76.78%
Dunham Massey 5k	5km	28 May	20:03	76.00%
Mobberley	5.3mi	20 May	36:31	72.85%
Salford 5k	5km	8 May	20:19	75.00%
London Marathon	26.2mi	25 Apr	3:54:48	61.09%
High Legh 10k Robert Moffat Memorial	10km	11 Apr	45:03	69.61%
Wilmslow Half Marathon	13.1mi	28 Mar	1:34:51	71.81%
Coniston 14 Plus	16.7mi	27 Mar	2:14:01	66.42%
Trimpell 20	20mi	14 Mar	2:28:17	71.89%
English National Cross Country Championships (Senior Men)	12km	27 Feb	55:03	68.92%
Pennine Bridleway Relay Leg 2	13mi	31 Jan	1:50:46	61.02%
manchesterareaXC - Match 5 - Wythenshawe Park (Mens)	9.3km	30 Jan	39:23	74.06%
Northern Athletics Cross Country Championships	11.5km	23 Jan	55:26	65.59%
Four Villages Half Marathon	13.1mi	17 Jan	1:28:54	76.61%
manchesterareaXC - Match 4 - Woodbank Park (Mens)	9.6km	3 Jan	40:44	73.91%
Giants Tooth Fell Race	3mi	1 Jan	23:38	62.26%
2009	Distance	Date	Result	WAVA
Reebok Festive 5 Mile Road Race	5mi	27 Dec		0.00%
Stockport 10	10mi	13 Dec	1:07:27	76.28%
manchesterareaXC - Match 3 - Boggart Hole Clough (Mens)	9.6km	12 Dec	46:00	65.45%
Alex Park 5k	5km	6 Dec	19:21	78.75%
manchesterarea XC - Match 2 - Sherdley Park (Mens)	9.6km	15 Nov	41:56	71.80%
Guy Fawkes 10	10mi	1 Nov	1:12:04	71.39%
manchesterarea XC - Match 1 - Heaton Park (Mens)	9.6km	24 Oct	43:44	68.84%
Congleton Half Marathon	13.1mi	11 Oct	1:30:32	75.23%
Coniston Trail Race	15km	3 Oct	1:14:20	64.40%
Macclesfield half marathon	13.1mi	27 Sep	1:32:20	73.76%
Boggart Chase 10K	10km	20 Sep	41:57	74.76%
Derwentwater Trail Race	14km	6 Sep	1:10:30	63.38%
Birchwood 10k	10km	23 Aug	40:17	77.17%
Great Warford 10	10mi	16 Aug	1:07:17	75.79%
Meerbrook 15k	15km	9 Aug	1:08:54	68.87%
Reebok Manchester sizzler	5km	6 Aug	19:27	77.73%
Reebok Sale 10	10mi	2 Aug	1:08:04	74.91%
Reebok Manchester sizzlers	5km	23 Jul	19:25	77.86%
Platt Fields 10km	10km	28 Jun	40:30	76.76%
Reebok Manchester Sizzlers	5km	25 Jun	19:14	78.60%
Walsh Two Lads Fell Race	5.25mi	18 Jun	41:37	62.79%
Welsh Castles Relay Stage 13 - Crossgates to Builth Wells	10.6mi	14 Jun	1:08:27	78.96%
Edinburgh Marathon	26.2mi	31 May	3:15:47	72.60%
Great Manchester Run	10km	17 May	40:03	77.62%
Reebok Manchester May Day 5K	5km	4 May	19:07	79.08%
Wilmslow Half Marathon	13.1mi	29 Mar	1:29:35	75.34%
Great North West Half Marathon	13.1mi	22 Feb	1:28:25	76.34%
Manchester Area XC League - Wythenshawe Park	4mi	7 Feb	43:01	45.25%
Fetch North West Mile	1mi	31 Jan	5:50	75.13%
Hit The Trail	4.7mi	11 Jan	33:23	70.07%
Manchester Area XC League - Woodbank Park	6mi	4 Jan	42:14	71.08%
Bramhall parkrun	5km	3 Jan	20:11	74.90%
2008	Distance	Date	Result	WAVA
Sale Festive 5	5mi	28 Dec	31:48	78.25%
Bramhall parkrun	5km	20 Dec	20:06	75.21%
Stockport 10	10mi	7 Dec	1:09:17	73.60%
Wesham 10k Road Race	10km	29 Nov	40:09	77.43%
Manchester Area XC League - Boggart Hole Clough	6mi	16 Nov	48:46	61.56%
Abingdon Marathon	26.2mi	19 Oct	3:26:57	68.68%
Congleton Half Marathon	13.1mi	5 Oct	1:34:29	71.44%
Sale Sizzler 5K	5km	7 Aug	20:15	74.07%
Sale 10	10mi	3 Aug	1:10:54	71.29%
Bramhall parkrun	5km	2 Aug	20:00	75.00%
Sale Sizzler 5K	5km	10 Jul	19:37	76.47%
Freckleton Half Marathon	13.1mi	22 Jun	1:36:02	69.65%
Bramhall parkrun	5km	14 Jun	19:48	75.76%
Bramhall parkrun	5km	7 Jun	19:43	76.08%
Garburn Trail Race	24km	31 May	2:13:05	57.22%
Plymouth Half Marathon	13.1mi	25 May	1:32:23	72.41%
Alexandra Park 5k	5km	4 May	19:49	75.69%
Bramhall parkrun	5km	26 Apr	20:10	74.38%
Hawkshead Trail Race	15km	19 Apr	1:22:40	56.89%
Wilmslow Half Marathon	13.1mi	30 Mar	1:36:24	69.39%
Great North West Half Marathon	13.1mi	24 Feb	1:31:12	73.35%
Alexandra Park 5k	5km	6 Jan	19:39	76.34%
FE Manchester Mile Challenge	1mi	5 Jan	5:54	73.67%
2007	Distance	Date	Result	WAVA
Sale Festive 5	5mi	30 Dec	32:32	75.85%
Great Langdale Christmas Pudding 10km (2nd race)	10km	16 Dec	40:46	75.60%
Great Cumbria Run Half Marathon	13.1mi	14 Oct	1:32:51	72.04%
Worsley 4.5 Mile Multi-Terrain Race	4.5mi	23 Sep	36:57	60.11%
Trafford 10K	10km	9 Sep	41:28	74.32%
Derwentwater Trail Race	14km	1 Sep	1:15:03	58.49%
RBK Manchester Sizzler 5k	5km	26 Jul	20:02	74.30%
Alexandra Park 5k	5km	1 Jul	19:43	75.49%
RBK Manchester Sizzler 5k	5km	28 Jun	20:11	73.74%
Freckleton Half Marathon	13.1mi	17 Jun	1:34:43	70.00%
Great Manchester Run	10km	20 May	41:37	73.43%
Alexandra Park 5k	5km	6 May	19:46	75.30%
Wilmslow Half Marathon	13.1mi	25 Mar	1:38:12	67.51%
Trafford 10K	10km	4 Mar	42:05	72.61%
Alsager 5	5mi	4 Feb	33:53	72.22%
2006	Distance	Date	Result	WAVA
Wilmslow Half Marathon	13.1mi	19 Mar	1:49:19	60.12%

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