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Jezzer
M65

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Chorlton Runners

Races
391
Miles
26636
Miles
14
Miles
1084
Miles
676
WAVA
83.68%
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. Show More...

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Recent Training
30th Jan	General	2.2mi	1:01:44
29th Jan	Long Run	19mi	2:47:08
29th Jan	Warm Up	1mi	12:17
28th Jan	parkrun	5.1mi	43:51
26th Jan	Tempo	9.1mi	1:20:31

12 Month Benchmarks	Run	Bike
Mile	6:38	3:09
5k	21:52	11:09
5mi	35:33	18:10
10k	44:14	22:56
10mi	1:16:20	44:24
Half	2:01:24	58:28
20mi	3:06:50	1:38:15
Mara	6:15:47	0

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022
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	74.63											21:36 71.98	21:09 74.12	21:11 74.63
5km	92	19:07 6:09/mi	83.68		19:43 75.98	19:37 76.96	19:07 79.59	19:46 77.58	20:21 75.96	19:34 79.64	20:22 77.13	20:12 78.40	20:51 76.58	21:39 74.37	20:34 79.61	20:13 80.98	19:44 83.68	23:22 71.27		20:49 81.40
6km	1	25:12 6:46/mi	74.20						25:12 74.20
4mi	1	43:01 10:45/mi	45.54				43:01 45.54
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	36	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 73.84	36:59 70.88	37:50 70.53	35:16 75.67	34:05 79.01	34:53 77.91	39:04 70.21	37:12 74.42	37:42 74.14
8.4km	1	44:55 8:36/mi	60.38									44:55 60.38
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 74.49	39:08 71.00
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	62	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 76.16	43:23 75.61	46:24 71.35	42:55 78.59	41:57 80.40	42:10 81.53		44:29 78.81	44:17 79.16
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	65.90									56:50 65.90
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	7	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	1:25:36 62.03
9.4mi	2	1:33:03 9:56/mi	53.58								1:37:33 50.65	1:33:03 53.58
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 71.32	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
18km	2	1:54:55 10:16/mi	55.56																1:54:55 55.56	2:13:45 48.70
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	46	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 72.01	1:44:22 69.68	1:43:54 70.68	1:42:27 72.39	1:39:05 74.85		1:43:55 72.80	2:25:11 52.64
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	12	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 67.27	3:38:28 70.79		3:34:20 73.60		3:48:40 70.39	6:17:19 42.66

2022		Result	WAVA	Distance
24 Sep	Cartmel Trail Challenge 18km SB	2:13:45	48.70	18km
6 Aug	Cybi Coastal marathon SB	6:17:19	42.66	26.2mi
18 Jun	Shrigley Stag Fell Race	1:11:00	51.65	6.5mi
16 Jun	Dave Telford Memorial Dunham Massey 5k (“downhill”)	22:02	76.91	5km
12 Jun	Welsh Castles Relay Stage 13 - Crossgates to Builth Wells	1:18:01	78.34	10.6mi
15 May	Happy Valley Trail Half Marathon SB	2:25:11	52.64	13.1mi
30 Apr	It’s a piece of cake 10km	46:58	74.64	10km
15 Apr	Salford 10k SB	44:17	79.16	10km
9 Apr	Stretford parkrun SB	20:49	81.40	5km
12 Mar	Grindleford Gallop		0.00	21mi
9 Jan	Hit the Trail SB	37:42	74.14	5mi
2021		Result	WAVA	Distance
28 Nov	Wilmslow Festive 10K	44:51	78.16	10km
17 Oct	Yorkshire Marathon SB	3:48:40	70.39	26.2mi
26 Sep	Great Manchester Run, 10k SB	44:29	78.81	10km
15 Aug	Riverside Half Marathon SB	1:43:55	72.80	13.1mi
27 Jul	Mobberley round the runway 5 mile SB	37:12	74.42	5mi
20 Jul	Wizard 5	39:55	69.36	5mi
8 May	Staveley Lakeland Trails Race 18k PB	1:54:55	55.56	18km
2020		Result	WAVA	Distance
3 Oct	Coniston Trail Race 15k SB	1:25:36	62.03	15km
7 Apr	Virtual National Road Relays SB	23:22	71.27	5km
5 Jan	Hit the Trail SB	39:04	70.21	5mi
2019		Result	WAVA	Distance
24 Nov	Wilmslow Festive 10K SB	42:10	81.53	10km
20 Oct	Yorkshire Marathon SB	3:34:20	73.60	26.2mi
13 Oct	Manchester Half Marathon	1:44:58	71.36	13.1mi
22 Sep	Macclesfield Half Marathon	1:42:28	73.10	13.1mi
15 Sep	English Half Marathon - POSTPONED		0.00	13.1mi
7 Sep	Lakeland Trails - Derwentwater 15k SB	1:30:51	57.87	15km
1 Sep	Lancaster Golden Ball 20 SB	2:41:21	72.66	20mi
31 Aug	Chorlton Classic SB	5:53	76.42	1500mt
8 Aug	Sale Sizzler (4)	20:45	79.58	5km
25 Jul	Sale Sizzler (3)	22:22	73.82	5km
29 Jun	Whaley Waltz Fell Race	1:00:31	52.52	5.8mi
27 Jun	Sale Sizzler (1)	21:36	76.44	5km
9 Jun	Welsh Castles Relay, Stage 20 PB	1:11:27	76.76	9.8mi
26 May	Liverpool Rock 'n' Roll Half Marathon	1:42:26	72.40	13.1mi
7 May	Mobberley Round the Runway SB	34:53	77.91	5mi
4 May	It’s a piece of cake 10km	45:56	74.13	10km
19 Apr	Salford 10K	44:00	77.39	10km
24 Mar	Waters Wilmslow Half Marathon SB	1:39:05	74.85	13.1mi
10 Mar	Chester 10k	42:42	79.75	10km
2 Mar	Stretford parkrun SB	19:44	83.68	5km
23 Feb	English National XC Championships (Men)	59:02	69.83	12km
16 Feb	Stretford parkrun	20:12	81.74	5km
9 Feb	MACCL Kenworthy Woods	45:46	71.43	9.6km
12 Jan	MACCL Heaton Park	48:45	67.05	9.6km
6 Jan	Hit The Trail	35:39	76.24	5mi
2018		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	1:01:26	60.97	11km
30 Dec	Adlington Winter Warmer	47:40	71.44	10km
9 Dec	Stockport 10 SB	1:14:36	75.02	10mi
2 Dec	Bill Fox Gravy Pud Fell Race	50:26	53.89	5mi
25 Nov	run Wilmslow 10k	44:16	76.92	10km
3 Nov	Langley 8 SB	1:09:18	55.84	7mi
27 Oct	Goyt Valley Trail Race	52:10	65.27	10km
14 Oct	Manchester Half Marathon SB	1:42:27	72.39	13.1mi
9 Sep	UKFast Salford 10k	47:26	71.79	10km
2 Sep	Trafford 10K	45:49	74.32	10km
23 Aug	Mid Cheshire 5km	21:31	76.09	5km
15 Aug	Quarry Bank Trail Race PB	36:20	66.71	4.5mi
2 Aug	Sale Sizzler (3)	21:41	75.51	5km
22 Jul	Trafford All Terrain Challenge - 3 mile trail SB	21:11	74.63	3mi
21 Jul	Trafford All Terrain Challenge - Mile Challenge SB	6:33	72.32	1mi
20 Jul	Trafford All Terrain Challenge - 5 mile trail	37:29	71.85	5mi
10 Jun	Welsh Castles Relay Stage 13 - Crossgates to Builth Wells	1:16:58	76.34	10.6mi
20 May	Great Manchester Run, 10k	46:17	72.87	10km
8 May	Mobberley Round the Runway	36:29	73.82	5mi
5 May	IT'S A PIECE OF CAKE 10KM	45:11	74.65	10km
30 Mar	Salford 10k Road Race SB	41:57	80.40	10km
10 Mar	Stretford parkrun SB	20:13	80.98	5km
24 Feb	Asics Oulton Park Half Marathon		0.00	13.1mi
17 Feb	Stretford parkrun	20:35	79.54	5km
4 Feb	The Velo Runner Alsager 5 SB	34:05	79.01	5mi
21 Jan	Essar Four Villages Half Marathon	1:43:16	71.12	13.1mi
7 Jan	Hit The Trail	35:18	76.29	5mi
2017		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	57:34	64.45	11km
27 Dec	Adlington Winter Warmer	46:37	72.35	10km
3 Dec	Bill Fox Gravy Pud Fell Race	51:37	52.17	5mi
2 Dec	MACCL Kenworthy Woods	48:52	66.26	9.6km
26 Nov	Wilmslow 10k SB	42:55	78.59	10km
15 Oct	Manchester Half Marathon SB	1:43:54	70.68	13.1mi
8 Oct	MBNA Chester Marathon SB	3:38:28	70.79	26.2mi
3 Sep	South Cheshire 20 SB	2:44:31	69.86	20mi
2 Sep	Chorlton Classic SB	20:34	79.61	5km
17 Aug	Sale 5k Sizzler (4)	21:18	76.22	5km
5 Aug	The Chorlton & Sale Water Park Half Marathon trail race, 13.1	1:46:35	68.23	13.1mi
3 Aug	Sale 5k Sizzler (3)	21:07	76.88	5km
20 Jul	Sale 5k Sizzler (2)	22:34	71.94	5km
16 Jul	Trafford All Terrain Challenge - 3 mile trail PB	21:09	74.12	3mi
15 Jul	Trafford All Terrain Challenge - Mile Challenge	6:36	71.14	1mi
14 Jul	Trafford All Terrain Challenge - 5 mile trail	36:33	73.01	5mi
9 Jul	Vitality Move 10K - Chatsworth House	48:25	69.02	10km
6 Jul	Sale 5k Sizzler (1)	21:26	75.75	5km
21 Jun	Manchester Mile SB	6:36	71.14	1mi
15 Jun	Dunham Massey 5k (II)	21:35	75.22	5km
7 Jun	Joe Moran Memorial Vets Meeting 1500m SB	6:10	70.96	1500mt
7 Jun	Joe Moran Memorial Vets Meeting 3000m PB	12:23	74.94	3000mt
28 May	Great Manchester Run 10k	44:02	75.89	10km
2 May	Mobberley 'Round the Runway' Race SB	35:16	75.67	5mi
14 Apr	Salford 10k Road Race	44:22	75.32	10km
2 Apr	Greater Manchester Marathon	3:50:00	66.59	26.2mi
5 Mar	Trafford 10K	44:31	75.07	10km
26 Feb	Asics Oulton Park Half Marathon	1:44:42	69.46	13.1mi
14 Jan	MACCL XC Kenworthy Woods (Men)	54:09	59.24	9.6km
2016		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	59:46	61.50	11km
4 Dec	Bill Fox Gravy Pud Fell Race	51:38	51.68	5mi
27 Nov	Manchester Christmas Pudding 5 Mile Dash SB	37:50	70.53	5mi
16 Oct	Manchester Half Marathon SB	1:44:22	69.68	13.1mi
15 Oct	MACCL - Wythenshawe Park	54:07	59.28	9.6km
2 Oct	MBNA Chester Marathon SB	3:47:41	67.27	26.2mi
11 Aug	Sale Sizzler 4	23:00	70.00	5km
28 Jul	Sale Sizzler 3 SB	21:39	74.37	5km
14 Jul	Sale Sizzler 2	24:17	66.30	5km
10 Jul	UKFast We Love Manchester 10k	51:18	64.53	10km
30 Jun	Sale Sizzler 1	23:08	69.60	5km
15 May	Calderdale Way Relay Leg 2	1:31:50	50.00	8.46mi
14 May	BMAF National Masters Open Road Relays SB	21:36	71.98	3mi
3 May	Mobberley 'Round the Runway' Race	38:16	69.11	5mi
3 Apr	Wilmslow Half Marathon	1:55:24	62.41	13.1mi
13 Mar	Trafford 10K SB	46:24	71.35	10km
9 Jan	Greater Manchester Cross Country Championships (Senior Men)	47:50	69.21	10km
2015		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	59:21	61.36	11km
6 Dec	Gravy Pud Fell Race	52:27	50.42	5mi
5 Dec	MACCL XC Boggart Hole (Men)	56:58	55.79	9.6km
6 Sep	Salford 10k	45:45	72.36	10km
6 Aug	Sale 5k Sizzler (4)	21:26	74.50	5km
29 Jul	Northern Veterans 5000m Championships SB	20:51	76.58	5km
23 Jul	Sale 5k Sizzler (3)	21:12	75.32	5km
1 Jul	Manchester Mile SB	6:20	72.83	1mi
27 Jun	Whaley Waltz	55:28	55.20	5.8mi
25 Jun	Sale 5k Sizzler (1)	21:26	74.50	5km
17 Jun	Tintwistle Round the Resers Race SB	36:59	70.88	5mi
11 Jun	Dunham Massey 5K	21:29	74.33	5km
22 May	Dunham Massey Park 5k Race #1	22:04	72.36	5km
17 May	Northern Masters Track and Field Championships PB	5:48	74.13	1500mt
13 May	Mad Hatters 5 Mile MT	41:07	63.75	5mi
10 May	Great Manchester Run	45:37	71.91	10km
23 Apr	Mobberley 'Round the Runway' race SB	39:08	71.00	5.3mi
22 Mar	Wilmslow Half Marathon SB	1:39:05	72.01	13.1mi
8 Mar	Trafford 10K SB	43:23	75.61	10km
14 Feb	Wythenshawe Park Cross Country	42:43	73.72	9.6km
10 Jan	Heaton Park Cross Country (9.6km)	50:08	62.81	9.6km
2014		Result	WAVA	Distance
31 Dec	Cursa dels Nassos	43:52	74.78	10km
6 Dec	Manchester league XC Boggart hole clough	45:46	68.80	9.6km
8 Nov	Sherdley Park Cross country	49:01	64.24	9.6km
12 Oct	Gin Pit 5	37:03	70.75	5mi
11 Oct	Manchester league XC Woodbank Park	48:50	64.48	9.6km
28 Sep	Macclesfield 5k	21:29	74.33	5km
27 Sep	South Manchester parkrun	20:37	77.45	5km
20 Sep	Northern Athletics 6 Stage Road Relays		0.00	6km
6 Sep	BMC/Trafford AC 10K Track Festival	43:04	76.16	10km
20 Aug	Horwich 5 Mile	35:39	72.87	5mi
14 Aug	Sale 5k Sizzler (4)	20:13	78.34	5km
31 Jul	Sale 5k Sizzler (3)	20:20	77.89	5km
17 Jul	Sale 5k Sizzler (2)	20:24	77.63	5km
13 Jul	Bollington Nostalgia Hill Race PB	56:50	65.90	7.1mi
10 Jul	Wizard 5	35:13	73.77	5mi
3 Jul	Sale 5k Sizzler (1) SB	20:12	78.40	5km
28 Jun	Whaley Waltz	49:40	60.56	5.75mi
18 Jun	Tintwistle Round the Resers Race SB	35:11	73.84	5mi
31 May	Abersoch 10k	43:09	75.32	10km
28 May	Harrock Hill Fell Race (1/4) PB	44:55	60.38	8.4km
18 May	Great Manchester Run SB	42:49	75.91	10km
11 May	Calderdale Way Relay - Leg 4 PB	1:33:03	53.58	9.36mi
3 May	Wythenshawe parkrun	20:25	77.57	5km
24 Apr	Mobberley 'Round the Runway' Race SB	36:58	74.49	5.3mi
16 Mar	Trimpell 20 SB	2:45:10	66.97	20mi
23 Feb	Malta half marathon SB	1:37:47	72.28	13.1mi
8 Feb	Manchester Area XC League - Wythenshawe Park (Senior Men)	46:47	66.69	9.6km
19 Jan	Four Villages Half Marathon	1:41:40	69.51	13.1mi
12 Jan	Manchester Area XC League - Boggart Hole Clough (Senior Men) SB	45:06	69.18	9.6km
4 Jan	Greater Manchester Cross Country Championships	49:33	79.38	12km
2013		Result	WAVA	Distance
8 Dec	Stockport 10 SB	1:12:28	73.64	10mi
17 Nov	Leeds Abbey Dash		0.00	10km
10 Nov	Manchester Area XC League - Woodbank Park (Senior Men)	49:56	62.49	9.6km
3 Nov	Capesthorne Hall Half Marathon	1:36:45	73.05	13.1mi
19 Oct	Manchester Area XC League - Heaton Park (Senior Men)	47:51	65.21	9.6km
6 Oct	Congleton Half Marathon	1:41:46	69.45	13.1mi
29 Sep	Macclesfield half marathon	1:39:31	71.02	13.1mi
28 Aug	Fetch / Magic Mile SB	6:32	69.39	1mi
15 Aug	Sale 5k Sizzler (4)	20:50	75.40	5km
11 Aug	Great Warford 10	1:12:34	72.86	10mi
1 Aug	Sale 5k Sizzler (3)	20:42	75.89	5km
21 Jul	Arley Hall Half Marathon	1:37:41	71.67	13.1mi
18 Jul	Sale 5k Sizzler (2)	21:14	73.98	5km
14 Jul	We Love Manchester 10k	44:49	71.87	10km
4 Jul	Sale 5k Sizzler (1)	20:46	75.64	5km
29 Jun	The Whaley Waltz Fell Race PB	56:13	53.02	5.75mi
22 Jun	Lymm 5k	21:34	72.84	5km
13 Jun	Dunham Massey Park 5k (2/2)	21:54	71.73	5km
6 Jun	Bowdon 5k	21:47	72.11	5km
1 Jun	Abersoch 10k	44:57	71.65	10km
26 May	Great Manchester Run	46:22	69.46	10km
19 May	Calderdale Way Relay - Leg 4 SB	1:37:33	50.65	9.36mi
28 Apr	Greater Manchester Marathon SB	3:26:30	71.40	26.2mi
18 Apr	Mobberley Round the Runway PB	35:17	77.37	5.3mi
29 Mar	Salford 10K	42:14	76.26	10km
24 Mar	Wilmslow Half Marathon SB	1:32:00	76.10	13.1mi
23 Mar	Coniston 14 CANCELLED		0.00	13.88mi
17 Mar	Trimpell 20 SB	2:29:39	73.22	20mi
10 Mar	Trafford 10k SB	40:25	79.69	10km
24 Feb	Great North West Half Marathon	1:35:04	73.65	13.1mi
10 Feb	Manchester Area XC League - Woodbank Park (Senior Men) SB	49:49	62.07	9.6km
2 Feb	South Manchester Parkrun SB	20:22	77.13	5km
20 Jan	Four Villages Half Marathon CANCELLED		0.00	13.1mi
13 Jan	Manchester Area XC League - Boggart Hole Clough (Senior Men)	50:32	61.19	9.6km
6 Jan	Hit the Trail 5 mile (approx) 11.00am Start SB	34:19	75.05	5mi
2012		Result	WAVA	Distance
30 Dec	Ribble Valley 10k	42:31	75.75	10km
9 Dec	Stockport 10	1:14:01	71.43	10mi
1 Dec	Manchester Area XC League - Wythenshawe Park (Senior Men) SB	41:37	74.30	9.6km
25 Nov	Manchester Christmas Pudding 5 Mile Dash	38:55	66.18	5mi
24 Nov	worsley woods park run	20:21	77.19	5km
18 Nov	Leeds Abbey Dash	40:36	79.33	10km
10 Nov	Manchester Area XC League - Sherdley Park (Senior Men)	44:01	70.25	9.6km
4 Nov	Tatton Half Marathon SB	1:33:00	75.28	13.1mi
28 Oct	Run Winsford 10K	43:09	74.64	10km
20 Oct	Manchester Area XC League - Heaton Park (Senior Men)	46:33	66.42	9.6km
30 Sep	Macclesfield Half Marathon	1:37:49	71.58	13.1mi
16 Sep	Boggart Chase 10K	43:50	73.48	10km
15 Sep	Lantern Pike	45:04	57.15	5mi
8 Sep	South Manchester parkrun #133	20:19	77.32	5km
1 Sep	Hilton Illuminations 10k	43:17	74.41	10km
16 Aug	Manchester 5k Sizzler (4) SB	19:34	79.64	5km
12 Aug	Millbrook Monster	47:45	66.86	10km
4 Aug	Meerbrook 15K SB	1:10:47	68.87	15km
2 Aug	Manchester 5k Sizzler (3)	19:50	78.57	5km
29 Jul	Great Warford 10 SB	1:12:53	71.88	10mi
25 Jul	Black Knight Charge PB	45:12	68.20	6mi
21 Jul	Worsley Woods parkrun	20:35	75.70	5km
19 Jul	Manchester 5k Sizzler (2)	19:51	78.50	5km
15 Jul	Boundary Breeze	21:39 / 44:54 / 21:07	0.00	750metres/23km/5km
12 Jul	wizard 5	35:49	71.28	5mi
8 Jul	Debdale Park 7K SB	29:51	74.41	7km
5 Jul	Manchester 5k Sizzler (1)	20:26	76.26	5km
30 Jun	Wythenshawe parkrun	20:52	74.68	5km
27 Jun	Tintwistle Round the Resers race SB	35:03	72.84	5mi
23 Jun	Lymm 5k	20:16	76.89	5km
16 Jun	Wythenshawe Parkrun	21:50	71.37	5km
14 Jun	Dunham Massey 5k race #2	20:19	76.70	5km
9 Jun	Abersoch 10K	40:43	78.40	10km
4 Jun	Wythenshawe parkrun (Jubilee Special)	21:51	71.32	5km
2 Jun	Hollins Green 5k	19:44	78.97	5km
27 May	Edinburgh Marathon	3:33:43	68.35	26.2mi
20 May	Great Manchester Run	41:50	76.31	10km
13 May	Calderdale Way Relay - Leg 1	1:47:42	48.64	10mi
10 May	Mobberley 'Round the Runway' SB	37:04	73.01	5.3mi
6 May	Bluebell Trail 10	1:28:17	61.12	10.3mi
29 Apr	Greater Manchester Marathon SB	3:23:08	71.91	26.2mi
26 Apr	Salford 5K - Heaton Park	22:48	68.34	5km
21 Apr	Wythenshawe parkrun	20:34	75.77	5km
18 Apr	Stride Through The Woods 5K	22:40	68.75	5km
14 Apr	Wythenshawe parkrun	21:04	73.97	5km
6 Apr	Salford 10k SB	40:23	79.05	10km
31 Mar	Northern Athletics 12 Stage Road Relays PB	15:03	76.00	2.4mi
25 Mar	Wilmslow Half Marathon	1:36:37	71.79	13.1mi
24 Mar	Wythenshawe parkrun	25:47	60.44	5km
4 Mar	Trimpell 20 SB	2:31:15	71.78	20mi
11 Feb	Manchester Area XC League - Clayton Vale (Senior Men)	42:29	72.14	9.6km
22 Jan	Four Villages Half Marathon	1:39:41	69.58	13.1mi
15 Jan	Manchester Area XC League - Woodbank Park (Senior Men)	45:24	67.50	9.6km
8 Jan	Hit The Trail	36:52	69.25	5mi
7 Jan	Greater Manchester XC Championships - Woodbank Park (Senior Men) PB	58:56	65.54	12km
2011		Result	WAVA	Distance
31 Dec	Wythenshawe Parkrun	21:16	73.27	5km
11 Dec	Mytholmroyd Fell Race	1:08:16	53.11	7mi
20 Nov	Leeds Abbey Dash SB	41:40	76.62	10km
13 Nov	Manchester Area XC League - Sherdley Park (Senior Men) SB	43:21	70.70	9.6km
5 Nov	Shepherds Skyline PB	1:07:22	47.66	6.25mi
22 Oct	Manchester Area XC League - Heaton Park (Senior Men)	47:14	64.88	9.6km
1 Oct	Ravenstones Brow PB	1:55:01	40.92	9mi
24 Sep	Northern Athletics Road Relays Championship PB	25:12	74.20	6km
18 Sep	manchester parks Gran Prix - Boggart Chase	44:31	71.71	10km
17 Sep	Lantern Pike Fell Race	46:03	55.44	5mi
10 Sep	Tatton Sprint Triathlon	23:19 / 35:48 / 24:26	0.00	750metres/19km/5km
24 Aug	Harrock Hill SB	43:56	60.50	5.25mi
21 Aug	Leek Half Marathon	1:53:13	60.70	13.1mi
11 Aug	Manchester 5k Sizzler (4) SB	20:21	75.96	5km
7 Aug	Sale 10 SB	1:12:48	71.31	10mi
28 Jul	Manchester 5k Sizzler (3)	20:49	74.26	5km
27 Jul	Millbrook Monster	50:14	62.99	10km
14 Jul	Manchester 5k Sizzler (2)	20:52	74.08	5km
10 Jul	Debdale Grand Prix SB	29:50	73.81	7km
17 Jun	Dunham Massey Park 5k (2/2)	21:50	70.80	5km
11 Jun	Welsh Castles Relay Stage 5 - Harlech to Barmouth PB	1:07:33	73.66	9.6mi
4 Jun	Hollins Green 5K	20:24	75.78	5km
30 May	Sale 5 mile SB	33:28	75.64	5mi
22 May	Kassel Half Marathon	1:42:03	67.35	13.1mi
15 May	Great Manchester Run	42:02	75.27	10km
12 May	Mobberley 'Round the Runway' SB	39:38	67.70	5.3mi
8 May	Calderdale Way Relay - Leg 5 PB	1:10:57	54.63	7.55mi
1 May	Bluebell Trail 10.3 PB	1:33:15	57.35	10.3mi
23 Apr	Anniversary Waltz PB	2:55:00	34.41	11.5mi
27 Mar	Wilmslow Half Marathon	1:40:18	68.52	13.1mi
12 Feb	manchesterarea XC Clayton Vale Senior Men	47:13	64.33	9.6km
23 Jan	Four Villages Half Marathon SB	1:36:51	70.96	13.1mi
8 Jan	Greater Manchester Athletic Association Cross Country Championships PB	56:40	63.41	7mi
2 Jan	manchesterarea XC Woodbank Park Senior Men	46:34	65.23	9.6km
2010		Result	WAVA	Distance
4 Dec	manchesterarea XC Boggart Hole Clough Senior Men	46:02	65.98	9.6km
21 Nov	manchesterarea XC Sherdley Park Senior Men	45:12	67.20	9.6km
31 Oct	Fenland 10 SB	1:11:44	72.38	10mi
23 Oct	manchesterarea XC Heaton Park Senior Men PB	47:20	59.81	9km
2 Oct	Coniston Trail Race SB	1:21:18	59.42	15km
19 Sep	Boggart Chase 10k SB	42:52	73.81	10km
5 Sep	Derwentwater Trail Race SB	1:17:11	58.42	14km
21 Aug	Race the Train PB	2:12:53	54.78	14mi
12 Aug	Reebok Sale Sizzler SB	19:46	77.58	5km
8 Aug	Debdale Park 7k PB	29:27	74.13	7km
1 Aug	Sale 10	1:11:57	71.51	10mi
29 Jul	Reebok Sale Sizzler	20:13	75.86	5km
15 Jul	Reebok Sale Sizzler	20:32	74.69	5km
1 Jul	Reebok Sale Sizzler	20:28	74.93	5km
27 Jun	Platt Fields 10k	43:37	71.90	10km
20 Jun	Freckleton Half Marathon	1:39:02	68.77	13.1mi
12 Jun	Stage 5 - Harlech to Barmouth SB	1:07:54	72.62	9.6mi
5 Jun	Staveley Puma Lakeland Trail PB	1:38:52	54.97	17km
31 May	Reebok Manchester Sale 5 miles SB	32:41	76.78	5mi
28 May	Dunham Massey 5k	20:03	76.49	5km
20 May	Mobberley SB	36:31	72.85	5.3mi
8 May	Salford 5k	20:19	75.48	5km
25 Apr	London Marathon SB	3:54:48	61.09	26.2mi
11 Apr	High Legh 10k Robert Moffat Memorial	45:03	69.61	10km
28 Mar	Wilmslow Half Marathon	1:34:51	71.81	13.1mi
27 Mar	Coniston 14 Plus PB	2:14:01	66.42	16.7mi
14 Mar	Trimpell 20 PB	2:28:17	71.89	20mi
27 Feb	English National Cross Country Championships (Senior Men)	55:03	68.92	12km
31 Jan	Pennine Bridleway Relay Leg 2 PB	1:50:46	61.02	13mi
30 Jan	manchesterareaXC - Match 5 - Wythenshawe Park (Mens)	39:23	74.06	9.3km
23 Jan	Northern Athletics Cross Country Championships PB	55:26	65.59	11.5km
17 Jan	Four Villages Half Marathon SB	1:28:54	76.61	13.1mi
3 Jan	manchesterareaXC - Match 4 - Woodbank Park (Mens) PB	40:44	73.91	9.6km
1 Jan	Giants Tooth Fell Race	23:38	62.66	3mi
2009		Result	WAVA	Distance
27 Dec	Reebok Festive 5 Mile Road Race		0.00	5mi
13 Dec	Stockport 10	1:07:27	76.28	10mi
12 Dec	manchesterareaXC - Match 3 - Boggart Hole Clough (Mens)	46:00	65.45	9.6km
6 Dec	Alex Park 5k	19:21	79.26	5km
15 Nov	manchesterarea XC - Match 2 - Sherdley Park (Mens) SB	41:56	71.80	9.6km
1 Nov	Guy Fawkes 10	1:12:04	71.39	10mi
24 Oct	manchesterarea XC - Match 1 - Heaton Park (Mens)	43:44	68.84	9.6km
11 Oct	Congleton Half Marathon	1:30:32	75.23	13.1mi
3 Oct	Coniston Trail Race	1:14:20	64.40	15km
27 Sep	Macclesfield half marathon	1:32:20	73.76	13.1mi
20 Sep	Boggart Chase 10K	41:57	74.76	10km
6 Sep	Derwentwater Trail Race PB	1:10:30	63.38	14km
23 Aug	Birchwood 10k	40:17	77.17	10km
16 Aug	Great Warford 10 PB	1:07:17	75.79	10mi
9 Aug	Meerbrook 15k PB	1:08:54	68.87	15km
6 Aug	Reebok Manchester sizzler	19:27	78.23	5km
2 Aug	Reebok Sale 10	1:08:04	74.91	10mi
23 Jul	Reebok Manchester sizzlers	19:25	78.36	5km
28 Jun	Platt Fields 10km	40:30	76.76	10km
25 Jun	Reebok Manchester Sizzlers	19:14	79.11	5km
18 Jun	Walsh Two Lads Fell Race PB	41:37	62.79	5.25mi
14 Jun	Welsh Castles Relay Stage 13 - Crossgates to Builth Wells	1:08:27	78.96	10.6mi
31 May	Edinburgh Marathon PB	3:15:47	72.60	26.2mi
17 May	Great Manchester Run PB	40:03	77.62	10km
4 May	Reebok Manchester May Day 5K PB	19:07	79.59	5km
29 Mar	Wilmslow Half Marathon	1:29:35	75.34	13.1mi
22 Feb	Great North West Half Marathon PB	1:28:25	76.34	13.1mi
7 Feb	Manchester Area XC League - Wythenshawe Park PB	43:01	45.54	4mi
31 Jan	Fetch North West Mile PB	5:50	75.13	1mi
11 Jan	Hit The Trail PB	33:23	70.07	4.7mi
4 Jan	Manchester Area XC League - Woodbank Park	42:14	71.08	6mi
3 Jan	Bramhall parkrun	20:11	75.39	5km
2008		Result	WAVA	Distance
28 Dec	Sale Festive 5 PB	31:48	78.25	5mi
20 Dec	Bramhall parkrun	20:06	75.70	5km
7 Dec	Stockport 10 SB	1:09:17	73.60	10mi
29 Nov	Wesham 10k Road Race SB	40:09	77.43	10km
16 Nov	Manchester Area XC League - Boggart Hole Clough	48:46	61.56	6mi
19 Oct	Abingdon Marathon SB	3:26:57	68.68	26.2mi
5 Oct	Congleton Half Marathon	1:34:29	71.44	13.1mi
7 Aug	Sale Sizzler 5K	20:15	74.55	5km
3 Aug	Sale 10	1:10:54	71.29	10mi
2 Aug	Bramhall parkrun	20:00	75.48	5km
10 Jul	Sale Sizzler 5K SB	19:37	76.96	5km
22 Jun	Freckleton Half Marathon	1:36:02	69.65	13.1mi
14 Jun	Bramhall parkrun	19:48	76.25	5km
7 Jun	Bramhall parkrun	19:43	76.57	5km
31 May	Garburn Trail Race PB	2:13:05	57.22	24km
25 May	Plymouth Half Marathon	1:32:23	72.41	13.1mi
4 May	Alexandra Park 5k	19:49	76.18	5km
26 Apr	Bramhall parkrun	20:10	74.86	5km
19 Apr	Hawkshead Trail Race SB	1:22:40	56.89	15km
30 Mar	Wilmslow Half Marathon	1:36:24	69.39	13.1mi
24 Feb	Great North West Half Marathon SB	1:31:12	73.35	13.1mi
6 Jan	Alexandra Park 5k	19:39	76.83	5km
5 Jan	FE Manchester Mile Challenge SB	5:54	73.67	1mi
2007		Result	WAVA	Distance
30 Dec	Sale Festive 5 SB	32:32	75.85	5mi
16 Dec	Great Langdale Christmas Pudding 10km (2nd race) SB	40:46	75.60	10km
14 Oct	Great Cumbria Run Half Marathon SB	1:32:51	72.04	13.1mi
23 Sep	Worsley 4.5 Mile Multi-Terrain Race SB	36:57	60.11	4.5mi
9 Sep	Trafford 10K	41:28	74.32	10km
1 Sep	Derwentwater Trail Race SB	1:15:03	58.49	14km
26 Jul	RBK Manchester Sizzler 5k	20:02	74.78	5km
1 Jul	Alexandra Park 5k SB	19:43	75.98	5km
28 Jun	RBK Manchester Sizzler 5k	20:11	74.22	5km
17 Jun	Freckleton Half Marathon	1:34:43	70.00	13.1mi
20 May	Great Manchester Run	41:37	73.43	10km
6 May	Alexandra Park 5k	19:46	75.79	5km
25 Mar	Wilmslow Half Marathon	1:38:12	67.51	13.1mi
4 Mar	Trafford 10K	42:05	72.61	10km
4 Feb	Alsager 5	33:53	72.22	5mi
2006		Result	WAVA	Distance
19 Mar	Wilmslow Half Marathon SB	1:49:19	60.12	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	4	0	0	0	0	0	0	0	0	0	0	0	4
2023	162	0	0	0	0	0	0	0	0	0	0	0	162
2022	29	14	49	26	11	30	42	32	4	11	5	6	260
2022	0	0	0	0	0	0	0	1.3	0	0	0	0	1.3
2022	178	174	161	194	127	131	116	56	107	167	28	142	1582
2022	0	0	10	0	0	0	0	40	38	0	40	0	129
2021	18	5	22	16	14	39	3	22	12	27	15	6	199
2021	212	178	37	126	193	148	193	228	198	94	141	125	1871
2021	11	14	15	42	0	0	0	0	0	0	0	0	82
2020	0	0	0	4	0	8	18	30	15	25	24	8	131
2020	59	155	202	47	140	156	192	201	223	222	215	191	2001
2020	33	28	0	181	22	11	0	0	0	0	0	0	274
2019	0	0	0	0	0	0	6	0	0	0	0	0	6
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	6	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	5	0	0	0	0	0	0	0	0	0	0	0	5
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	0	0	0	5	0	0	0	0	0	0	0	0	5
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	0	0	0	0	0	3	6	0	0	0	0	0	8
2015	151	116	124	171	121	101	115	117	92	139	139	145	1531
2015	0	0	0	60	0	0	0	36	0	0	0	0	96
2014	0	0	0	11	8	0	0	0	0	0	0	0	19
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	0	0	0	0	13	0	0	0	0	4	0	0	17
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	0	0	0	0	0	0	0	0	0	0	14	0	14
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

Wed 4th Jan Jan 4	Thu 5th Jan Jan 5	Fri 6th Jan Jan 6	Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10
-	9.4mi, 1:21:35 Run - Tempo Split Summary === 1) 1m - 9:44(9:44/m) 117/130bpm [1139b/mi] 94cal 6.16/6.43mph 2) 1m - 9:19(9:19/m) 130/135bpm [1211b/mi] 102cal 6.44/7.12mph 3) 1m - 9:19(9:19/m) 133/142bpm [1238b/mi] 104cal 6.44/6.82mph 4) 1m - 8:59(8:59/m) 135/143bpm [1212b/mi] 99cal 6.68/7.06mph 5) 1m - 7:58(7:58/m) 139/152bpm [1108b/mi] 90cal 7.53/8.31mph 6) 1m - 7:40(7:40/m) 153/156bpm [1174b/mi] 98cal 7.82/8.12mph 7) 1m - 7:54(7:54/m) 149/157bpm [1177b/mi] 96cal 7.59/8.04mph 8) 1m - 7:43(7:43/m) 154/158bpm [1187b/mi] 99cal 7.78/8.14mph 9) 0.19m - 1:29(7:39/m) 156/158bpm [1194b/mi] 19cal 7.84/8.06mph 10) 1m - 9:17(9:17/m) 140/154bpm [1300b/mi] 95cal 6.46/7.06mph 11) 0.23m - 2:14(9:43/m) 137/141bpm [1331b/mi] 18cal 6.18/6.47mph Add a comment	-	5.4mi, 48:18 Run - parkrun Split Summary === 1) 1m - 9:58(9:58/m) 118/131bpm [1177b/mi] 92cal 6.02/6.68mph 2) 1m - 9:35(9:35/m) 128/134bpm [1226b/mi] 102cal 6.27/6.64mph 3) 1m - 8:25(8:25/m) 130/141bpm [1094b/mi] 90cal 7.13/8.72mph 4) 1m - 8:17(8:17/m) 142/145bpm [1176b/mi] 100cal 7.25/7.72mph 5) 1m - 8:38(8:38/m) 140/144bpm [1210b/mi] 100cal 6.95/7.53mph 6) 0.43m - 3:25(7:55/m) 143/149bpm [1133b/mi] 41cal 7.57/8.97mph Add a comment	16mi, 2:21:03 Run - Long Run Split Summary === 1) 1m - 8:53(8:53/m) 125/136bpm [1111b/mi] 101cal 2) 1m - 8:27(8:27/m) 135/141bpm [1141b/mi] 103cal 3) 1m - 8:52(8:52/m) 135/139bpm [1198b/mi] 107cal 4) 1m - 9:00(9:00/m) 133/140bpm [1197b/mi] 104cal 5) 1m - 8:50(8:50/m) 138/143bpm [1218b/mi] 105cal 6) 1m - 9:09(9:09/m) 139/143bpm [1272b/mi] 107cal 7) 1m - 9:00(9:00/m) 136/144bpm [1224b/mi] 103cal 8) 1m - 8:48(8:48/m) 141/147bpm [1240b/mi] 104cal 9) 1m - 8:51(8:51/m) 134/141bpm [1185b/mi] 88cal 10) 1m - 9:01(9:01/m) 138/145bpm [1245b/mi] 105cal 11) 1m - 8:39(8:39/m) 135/143bpm [1167b/mi] 92cal 12) 1m - 8:09(8:09/m) 136/145bpm [1108b/mi] 80cal 13) 1m - 8:20(8:20/m) 148/151bpm [1233b/mi] 100cal 14) 1m - 8:56(8:56/m) 143/152bpm [1278b/mi] 106cal 15) 1m - 9:12(9:12/m) 144/149bpm [1324b/mi] 104cal 16) 1m - 8:53(8:53/m) 146/151bpm [1296b/mi] 103cal 17) 0.01m - 4(8:05/m) 146/147bpm [1179b/mi] 1cal Add a comment 2mi, 20:20 Run - Warm Up Split Summary === 1) 1m - 10:15(10:15/m) 138/160bpm [1414b/mi] 104cal 2) 1m - 10:03(10:03/m) 129/162bpm [1296b/mi] 98cal 3) 0.01m - 3(6:55/m) 116/116bpm [802b/mi] Add a comment	-	-
Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17
1.6mi, 16:48 Run - Recovery Run Split Summary === 1) 1m - 10:31(10:31/m) 119/134bpm [1251b/mi] 103cal 2) 0.62m - 6:17(10:12/m) 131/137bpm [1336b/mi] 70cal Add a comment 2.2mi, 22:00 Run - Recovery Run Split Summary === 1) 1m - 10:32(10:32/m) 117/136bpm [1232b/mi] 106cal 2) 1m - 9:43(9:43/m) 121/136bpm [1175b/mi] 101cal 3) 0.16m - 1:45(11:04/m) 139/141bpm [1539b/mi] 21cal Add a comment	8mi, 1:09:29 Run - Intervals Split Summary === 1) 1m - 9:44(9:44/m) 121/141bpm [1178b/mi] 94cal 6.16/6.43mph 2) 1m - 9:29(9:29/m) 130/137bpm [1232b/mi] 104cal 6.33/6.62mph 3) 1m - 9:07(9:07/m) 129/141bpm [1176b/mi] 94cal 6.58/7.37mph 4) 0.6m - 5:38(9:28/m) 130/140bpm [1230b/mi] 59cal 6.34/6.89mph 5) 0.42m - 3:09(7:31/m) 142/149bpm [1068b/mi] 36cal 7.98/8.75mph 6) 0.41m - 2:59(7:15/m) 142/152bpm [1030b/mi] 34cal 8.27/8.35mph 7) 0.42m - 3:02(7:15/m) 144/155bpm [1044b/mi] 36cal 8.27/8.58mph 8) 0.4m - 2:59(7:28/m) 145/155bpm [1082b/mi] 35cal 8.04/8.87mph 9) 0.4m - 3:01(7:34/m) 146/156bpm [1106b/mi] 34cal 7.92/8.5mph 10) 0.39m - 2:52(7:24/m) 147/156bpm [1089b/mi] 34cal 8.1/8.54mph 11) 1m - 9:00(9:00/m) 139/156bpm [1251b/mi] 98cal 6.67/7.66mph 12) 0.99m - 8:29(8:35/m) 143/149bpm [1228b/mi] 96cal 6.99/7.56mph Add a comment	-	9mi, 1:32:34 Run - Easy Split Summary === 1) 1m - 10:50(10:50/m) 123/139bpm [1333b/mi] 111cal 5.54/6.07mph 2) 1m - 11:03(11:03/m) 130/138bpm [1437b/mi] 117cal 5.43/5.95mph 3) 1m - 9:52(9:52/m) 128/138bpm [1264b/mi] 101cal 6.08/7.03mph 4) 1m - 9:49(9:49/m) 129/142bpm [1267b/mi] 98cal 6.11/6.7mph 5) 1m - 9:50(9:50/m) 131/136bpm [1289b/mi] 100cal 6.1/7.47mph 6) 1m - 9:59(9:59/m) 131/134bpm [1307b/mi] 97cal 6.02/6.32mph 7) 1m - 10:09(10:09/m) 131/133bpm [1329b/mi] 95cal 5.91/6.53mph 8) 1m - 10:07(10:07/m) 131/134bpm [1326b/mi] 92cal 5.93/6.32mph 9) 1m - 10:36(10:36/m) 133/143bpm [1410b/mi] 101cal 5.66/7.58mph 10) 0.03m - 18(8:31/m) 143/144bpm [1219b/mi] 3cal 7.04/6.49mph Add a comment	13.1mi, 2:13:28 Run - Medium Long Run Split Summary === 1) 1m - 10:57(10:57/m) 114/125bpm [1248b/mi] 100cal 2) 1m - 10:59(10:59/m) 121/133bpm [1330b/mi] 108cal 3) 1m - 9:32(9:32/m) 119/131bpm [1134b/mi] 88cal 4) 1m - 9:54(9:54/m) 130/141bpm [1288b/mi] 109cal 5) 1m - 9:32(9:32/m) 130/138bpm [1240b/mi] 104cal 6) 1m - 9:25(9:25/m) 129/139bpm [1214b/mi] 96cal 7) 1m - 9:52(9:52/m) 130/136bpm [1283b/mi] 104cal 8) 1m - 10:27(10:27/m) 131/139bpm [1369b/mi] 108cal 9) 1m - 11:30(11:30/m) 122/137bpm [1404b/mi] 95cal 10) 1m - 9:40(9:40/m) 136/145bpm [1315b/mi] 108cal 11) 1m - 10:01(10:01/m) 111/148bpm [1112b/mi] 98cal 12) 1m - 10:03(10:03/m) 135/183bpm [1357b/mi] 95cal 13) 1m - 10:26(10:26/m) 125/189bpm [1304b/mi] 83cal 14) 0.12m - 1:09(9:26/m) 121/134bpm [1142b/mi] 14cal Add a comment	-	1.1mi, 10:26 Run - Warm Down Add a comment 9mi, 1:22:30 Run - Tempo Add a comment
Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24
-	-	9.3mi, 1:21:12 Run - Tempo Split Summary === 1) 1m - 9:52(9:52/m) 118/141bpm [1165b/mi] 91cal 6.08/6.59mph 2) 1m - 9:14(9:14/m) 127/139bpm [1174b/mi] 91cal 6.49/6.93mph 3) 1m - 9:09(9:09/m) 135/142bpm [1236b/mi] 105cal 6.55/6.93mph 4) 0.86m - 7:34(8:45/m) 131/142bpm [1146b/mi] 78cal 6.86/7.14mph 5) 1m - 7:32(7:32/m) 147/154bpm [1107b/mi] 92cal 7.97/8.16mph 6) 1m - 7:51(7:51/m) 152/156bpm [1193b/mi] 100cal 7.64/7.78mph 7) 1m - 8:16(8:16/m) 147/154bpm [1216b/mi] 99cal 7.25/7.97mph 8) 1m - 8:19(8:19/m) 150/152bpm [1248b/mi] 102cal 7.21/7.49mph 9) 0.11m - 53(7:57/m) 152/155bpm [1209b/mi] 11cal 7.54/7.31mph 10) 1m - 9:02(9:02/m) 142/148bpm [1282b/mi] 96cal 6.65/7.01mph 11) 0.35m - 3:28(9:51/m) 133/143bpm [1311b/mi] 27cal 6.09/6.51mph Add a comment	2.2mi, 1:09:24 Walk - General Split Summary === 1) 1m - 27:47(27:47/m) 84/118bpm [2334b/mi] 137cal 39/80rpm 2) 1m - 35:00(35:00/m) 70/107bpm [2450b/mi] 117cal 32/80rpm 3) 0.24m - 6:37(27:46/m) 75/92bpm [2082b/mi] 21cal 35/50rpm Add a comment	15mi, 2:13:44 Run - Long Run Split Summary === 1) 1m - 9:06(9:06/m) 126/136bpm [1146b/mi] 103cal 2) 1m - 8:21(8:21/m) 135/140bpm [1128b/mi] 100cal 3) 1m - 8:43(8:43/m) 137/143bpm [1193b/mi] 102cal 4) 1m - 8:48(8:48/m) 135/140bpm [1188b/mi] 104cal 5) 1m - 8:59(8:59/m) 138/141bpm [1239b/mi] 106cal 6) 1m - 8:53(8:53/m) 134/142bpm [1191b/mi] 102cal 7) 1m - 8:59(8:59/m) 135/141bpm [1213b/mi] 103cal 8) 1m - 9:01(9:01/m) 141/148bpm [1271b/mi] 105cal 9) 1m - 8:49(8:49/m) 141/148bpm [1243b/mi] 102cal 10) 1m - 8:32(8:32/m) 139/144bpm [1185b/mi] 97cal 11) 1m - 8:52(8:52/m) 138/143bpm [1223b/mi] 103cal 12) 1m - 9:08(9:08/m) 142/145bpm [1296b/mi] 104cal 13) 1m - 9:01(9:01/m) 139/147bpm [1253b/mi] 100cal 14) 1m - 8:50(8:50/m) 145/150bpm [1281b/mi] 103cal 15) 1m - 9:38(9:38/m) 146/151bpm [1408b/mi] 109cal 16) 0.01m - 4(10:47/m) 143/144bpm [1543b/mi] 1cal Add a comment 2mi, 21:41 Run - Warm Up Split Summary === 1) 1m - 10:17(10:17/m) 113/130bpm [1163b/mi] 108cal 2) 1m - 10:03(10:03/m) 121/133bpm [1216b/mi] 104cal 3) 0m - 3(14:03/m) 125/125bpm [1757b/mi] 4) 0.01m - 1:17(1:51:17/m) 95/124bpm [10572b/mi] 6cal Add a comment	-	9mi, 1:31:11 Run - Steady-State Split Summary === 1) 1m - 11:00(11:00/m) 116/159bpm [1276b/mi] 110cal 2) 1m - 10:50(10:50/m) 123/134bpm [1333b/mi] 115cal 3) 1m - 9:52(9:52/m) 121/133bpm [1194b/mi] 100cal 4) 1m - 10:01(10:01/m) 124/137bpm [1242b/mi] 102cal 5) 1m - 9:46(9:46/m) 126/131bpm [1230b/mi] 102cal 6) 1m - 9:48(9:48/m) 129/133bpm [1265b/mi] 106cal 7) 1m - 9:45(9:45/m) 130/133bpm [1268b/mi] 107cal 8) 1m - 9:51(9:51/m) 130/133bpm [1280b/mi] 106cal 9) 1m - 10:09(10:09/m) 132/142bpm [1340b/mi] 107cal 10) 0.02m - 8(7:23/m) 140/140bpm [1034b/mi] 2cal Add a comment
Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31
-	9.1mi, 1:20:31 Run - Tempo Split Summary === 1) 1m - 10:12(10:12/m) 126/146bpm [1285b/mi] 81cal 5.88/6.2mph 2) 1m - 9:51(9:51/m) 135/146bpm [1330b/mi] 93cal 6.09/6.39mph 3) 1m - 9:14(9:14/m) 121/131bpm [1118b/mi] 90cal 6.5/7.18mph 4) 1m - 9:27(9:27/m) 122/133bpm [1154b/mi] 89cal 6.34/7.01mph 5) 0.05m - 29(9:47/m) 130/132bpm [1271b/mi] 5cal 6.14/6.47mph 6) 1m - 7:48(7:48/m) 142/150bpm [1107b/mi] 96cal 7.7/7.87mph 7) 1m - 7:45(7:45/m) 149/152bpm [1156b/mi] 99cal 7.74/7.91mph 8) 0.06m - 28(8:04/m) 150/151bpm [1210b/mi] 5cal 7.44/7.89mph 9) 1m - 7:43(7:43/m) 148/153bpm [1143b/mi] 96cal 7.77/7.95mph 10) 1m - 7:44(7:44/m) 153/156bpm [1183b/mi] 100cal 7.76/8.12mph 11) 0.09m - 43(8:20/m) 154/155bpm [1282b/mi] 9cal 7.21/7.45mph 12) 0.01m - 3(6:05/m) 146/154bpm [888b/mi] 9.87/7.1mph 13) 0.87m - 9:04(10:23/m) 132/143bpm [1370b/mi] 73cal 5.78/6.76mph Add a comment	-	5.1mi, 43:51 Run - parkrun Split Summary === 1) 1m - 10:26(10:26/m) 109/127bpm [1137b/mi] 88cal 5.75/6.03mph 2) 1m - 9:59(9:59/m) 121/139bpm [1208b/mi] 96cal 6.01/7.35mph 3) 1m - 7:34(7:34/m) 135/146bpm [1022b/mi] 87cal 7.93/8.5mph 4) 1m - 7:41(7:41/m) 145/150bpm [1115b/mi] 96cal 7.8/8.29mph 5) 1m - 7:30(7:30/m) 149/152bpm [1119b/mi] 96cal 7.99/8.66mph 6) 0.1m - 40(6:36/m) 151/153bpm [997b/mi] 8cal 9.09/8.77mph Add a comment	19mi, 2:47:08 Run - Long Run Split Summary === 1) 1m - 9:54(9:54/m) 118/132bpm [1168b/mi] 101cal 2) 1m - 8:22(8:22/m) 131/141bpm [1096b/mi] 100cal 3) 1m - 8:14(8:14/m) 135/142bpm [1111b/mi] 101cal 4) 1m - 8:10(8:10/m) 140/142bpm [1143b/mi] 102cal 5) 1m - 8:31(8:31/m) 133/142bpm [1132b/mi] 96cal 6) 1m - 8:14(8:14/m) 136/143bpm [1120b/mi] 100cal 7) 1m - 8:44(8:44/m) 138/144bpm [1205b/mi] 106cal 8) 1m - 8:11(8:11/m) 130/142bpm [1063b/mi] 89cal 9) 1m - 8:34(8:34/m) 135/144bpm [1157b/mi] 96cal 10) 1m - 8:28(8:28/m) 139/144bpm [1176b/mi] 103cal 11) 1m - 8:31(8:31/m) 140/146bpm [1193b/mi] 102cal 12) 1m - 8:52(8:52/m) 139/146bpm [1233b/mi] 103cal 13) 1m - 9:12(9:12/m) 137/142bpm [1260b/mi] 105cal 14) 1m - 8:49(8:49/m) 138/146bpm [1217b/mi] 104cal 15) 1m - 8:48(8:48/m) 143/146bpm [1258b/mi] 108cal 16) 1m - 9:11(9:11/m) 140/146bpm [1286b/mi] 104cal 17) 1m - 9:07(9:07/m) 141/145bpm [1284b/mi] 99cal 18) 1m - 9:51(9:51/m) 136/145bpm [1339b/mi] 104cal 19) 1m - 9:22(9:22/m) 137/148bpm [1283b/mi] 106cal 20) 0.01m - 5(9:51/m) 143/143bpm [1408b/mi] 1cal Add a comment 1mi, 12:17 Run - Warm Up Split Summary === 1) 1m - 10:53(10:53/m) 118/141bpm [1284b/mi] 102cal 2) 0.01m - 3(10:07/m) 107/107bpm [1082b/mi] 3) 0.02m - 1:20(1:10:08/m) 87/110bpm [6102b/mi] 7cal Add a comment	2.2mi, 1:01:44 Walk - General Split Summary === 1) 1m - 24:54(24:54/m) 74/91bpm [1843b/mi] 108cal 41/78rpm 2) 1m - 31:37(31:37/m) 67/88bpm [2118b/mi] 105cal 35/79rpm 3) 0.21m - 5:13(25:23/m) 70/91bpm [1777b/mi] 17cal 39/50rpm Add a comment	-

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