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AlanR MS

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About Me
Try to focus purely on running a good 5km and 10km this year. Targets: 5km sub 16.30 - Achieved 16.27 followed by 16.23 10km sub 34.00 - Latest attempt 34.07 New targets 5km sub 16.00 10km sub 32.00 Winter miles = Summer Smiles Twitter: @Alan_Ritchie Show More...

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Recent Blogs
Changing my training	Apr 2012
My First Tri :)	Aug 2011
2011 Targets	Nov 2010
Armagh 10mile Road Race	Oct 2010
Larne Half Marathon	Mar 2010

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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012
100m	1	12 3:13/mi	83.09		12 83.09
110m	3	19 4:38/mi	57.72		19 57.72
200m	4	24 3:13/mi	83.09		24 83.09	26 76.08
400m	3	54 3:37/mi	80.82		54 80.82		54 79.96
400m	3	54 3:37/mi	80.82		54 80.82		54 79.96
800m	11	2:01 4:04/mi	84.94		2:01 84.94	2:07 80.22	2:03 82.24	2:02 82.88	2:05 80.89
800m	11	2:01 4:03/mi	84.94		2:01 84.94	2:07 80.22	2:03 82.24	2:02 82.88	2:05 80.89
1500m	6	4:22 4:41/mi	79.49		4:33 77.63	4:44 73.85	4:22 79.49	4:28 77.45
1500m	6	4:22 4:41/mi	79.49		4:33 77.63	4:44 73.85	4:22 79.49	4:28 77.45
1mi	2	4:35 4:35/mi	82.68		4:35 82.68
3000m	7	9:32 5:07/mi	76.92				9:45 75.50	9:50 74.61	9:32 76.92
2mi	1	30:16 15:08/mi	26.00						30:16 26.00
3380m	1	11:33 5:30/mi	71.56					11:33 71.56
2.8mi	2	16:32 5:54/mi	70.77	17:02 68.72	16:32 70.77
3mi	1	16:49 5:36/mi	74.55				16:49 74.55
5km	26	16:27 5:18/mi	78.93		17:56 72.40	17:28 74.33	17:21 74.83	17:17 75.12	16:27 78.93
3.3mi	1	17:56 5:26/mi	76.90						17:56 76.90
6km	2	22:15 5:58/mi	70.02				23:55 65.14	22:15 70.02
4mi	4	23:39 5:55/mi	70.68			25:43 65.00	24:06 69.36		23:39 70.68
7.5km	1	28:25 6:06/mi	69.94				28:25 69.94
8km	2	31:32 6:21/mi	67.23						31:32 67.23
5mi	12	27:31 5:30/mi	77.49		28:52 73.87	29:58 71.16	29:14 72.94	27:31 77.49	28:20 75.26
5.5mi	3	38:13 6:57/mi	61.38			39:32 59.33			38:13 61.38
6.2mi	3	37:17 6:00/mi	71.62	40:00 66.80		38:38 69.11	37:17 71.62
10km	40	34:07 5:29/mi	78.31	38:38 69.15	36:52 72.47	37:27 71.34	35:45 74.73	34:52 76.63	34:07 78.31
10.8km	1	47:12 7:02/mi	61.13						47:12 61.13
7mi	1	48:47 6:58/mi	62.29						48:47 62.29
10mi	5	1:01:24 6:08/mi	71.66			1:04:18 68.43	1:03:00 69.84	1:01:24 71.66
13.1mi	9	1:20:06 6:07/mi	72.89			1:27:21 66.84	1:20:30 72.53	1:22:07 71.10	1:20:06 72.89
19mi	1	7:01:00 22:09/mi	20.62					7:01:00 20.62
26.2mi	4	3:32:03 8:06/mi	57.98			3:32:03 57.98	3:54:28 52.44	3:40:55 55.65

2012		Result	WAVA	Distance
21 Jul	KK McArthur Dervock half Marathon PB	1:20:06	72.89	13.1mi
20 Jun	Lisburn 10km	37:45	70.77	10km
16 Jun	Waterworks Parkrun	16:58	76.52	5km
13 Jun	Drumlough 5mile Road Race SB	28:20	75.26	5mi
12 Jun	NI Open Graded Meet PB	9:32	76.92	3000m
6 Jun	Craigavon Lakes 10km PB	34:07	78.31	10km
4 Jun	N.I Track and Field Championships PB	16:22	79.33	5000m
30 May	Annaghmore 10km	35:15	75.79	10km
26 May	Ecos Parkrun 9	17:11	75.56	5km
23 May	Bann 10km	36:06	74.01	10km
12 May	Waterworks Parkrun	16:53	76.90	5km
10 May	Hill and Dale Series: Binnan To Top PB	30:16	26.00	2mi
7 May	Belfast City Marathon Relay - Leg 2 PB	17:56	76.90	3.3mi
22 Apr	Titanic Quarter 10km	39:06	68.33	10km
15 Apr	Great Ireland Run 10k	34:50	76.70	10km
7 Apr	Belfast Victoria Park Run # 50	16:27	78.93	5km
31 Mar	Leitrim 5 Mile Road Race	28:53	73.83	5mi
17 Mar	Waterworks Park Run	16:58	76.52	5km
10 Mar	Carmen 10km	36:33	73.10	10km
4 Mar	Regent's Park 10k Winter Series #6	35:25	75.44	10km
25 Feb	NI Civil Service Cross Country PB	31:32	67.23	8km
25 Feb	Queens Parkrun	17:29	74.26	5km
18 Feb	Waterworks Park Run	18:00	72.13	5km
11 Feb	Irish Indoor Championships SB	2:05	80.89	800m
9 Feb	Armagh Road Race PB	16:27	78.93	5km
4 Feb	Waterworks Park Run	16:58	76.52	5km
28 Jan	Waterworks Park Run	17:29	74.26	5km
21 Jan	Antrim IAAF Cross Country & NI Ulster Senior Champs PB	47:12	61.13	10.8km
14 Jan	Moira XC PB	23:39	70.68	4mi
7 Jan	NI & Ulster Junior Inter Vets XC Champs PB	48:47	62.29	7mi
2 Jan	Race over the Glens PB	38:13	61.38	5.5mi
1 Jan	Emyvale 10km	35:37	75.01	10km
2011		Result	WAVA	Distance
17 Dec	North West XC PB	22:15	70.02	6km
19 Nov	Seeley Cup 10k	36:18	73.60	10km
31 Oct	Dublin Marathon SB	3:40:55	55.65	26.2mi
9 Oct	Armagh 10 mile Road Race	1:02:08	70.82	10mi
8 Oct	NI Road Relay Championships PB	11:33	71.56	3380m
1 Oct	Causeway Coast Half Marathon	1:52:00	52.13	13.1mi
24 Sep	Waterworks Park Run	20:58	61.92	5km
11 Sep	Waterside Half Marathon	1:24:52	68.79	13.1mi
27 Aug	Loughshore 10km	36:59	72.24	10km
27 Aug	Waterworks Park Run	17:23	74.69	5km
6 Aug	Seven Sevens PB	7:01:00	20.62	19mi
31 Jul	Lisburn Triathlon	17:50 / 37:03 / 19:19	0.00	750metres/20km/5km
27 Jul	Downpatrick RGU SB	34:52	76.63	10km
30 Jun	Jude Gallagher Memorial Round the Bridges 10 Miles PB	1:01:24	71.66	10mi
22 Jun	Annaghmore 10km	37:24	71.43	10km
15 Jun	Lisburn 10K	36:29	73.23	10km
1 Jun	Athletics NI Open Graded Meet	2:06	80.25	800m
28 May	Waterworks Park Run	17:38	73.63	5km
25 May	Bann 10km	37:48	70.68	10km
15 May	Termoneeny 10K	36:21	73.50	10km
20 Apr	Londonderry Trophy SB	9:50	74.61	3000m
16 Apr	Waterworks Park Run	17:36	73.77	5km
14 Apr	Edwards and Co Super 5 SB	4:28	77.45	1500m
5 Apr	North Down Track & Field Meet	10:12	71.92	3000m
30 Mar	Queens 5k Race Round The River SB	17:17	75.12	5km
19 Mar	Larne Half Marathon SB	1:22:07	71.10	13.1mi
13 Mar	Jimmy's 10km	35:28	75.33	10km
5 Mar	Albertville 5 Mile Road Race PB	27:31	77.49	5mi
18 Feb	Irish Indoor Championships SB	2:02	82.88	800m
12 Feb	Waterworks Park Run	17:25	74.55	5km
10 Feb	Armagh International Road Race PB	9:35	76.55	3km
5 Feb	Waterworks Park Run	17:21	74.83	5km
15 Jan	Peatlands Park Duathlon (10km - 20km -10km)	/ 48:00 /1:32:10	0.00	0km/20km/20km
8 Jan	NI & Ulster Junior/Inter XC	37:10	71.88	10km
2010		Result	WAVA	Distance
27 Nov	Seeley Cup 10k SB	35:45	74.73	10km
20 Nov	Waterworks Park Run 3 SB	17:21	74.83	5km
13 Nov	Waterworks Park Run 2	17:35	73.84	5km
7 Nov	NI and Ulster Uneven XC Championships SB	23:55	65.14	6km
30 Oct	Sperrin Harriers Winter League Trail Series	29:35	72.08	5mi
23 Oct	Bobby Rea XC PB	28:25	69.94	7.5km
10 Oct	Armagh 10 mile Road Race SB	1:03:00	69.84	10mi
25 Sep	Bangor 10km Road Race	36:03	74.11	10km
18 Sep	Felix McCullough 10km	36:00	74.21	10km
3 Aug	North Down Youth Games SB	54	79.96	400m
29 Jul	Edwards and Co Super 5 3000m SB	9:45	75.50	3000m
29 Jul	Edward and Co Super 5 400m	56	77.11	400m
24 Jul	Pre BMC Meet	2:05	80.92	800m
30 Jun	N.I Open Graded Meeting 800m	2:03	82.24	800m
24 Jun	Edwards and Co Super 5 1500m PB	4:22	79.49	1500m
16 Jun	Race for Free 5km	17:22	74.76	5km
12 Jun	NI Track and Field Championships	2:05	80.92	800m
2 Jun	Craigavon Lakes 3mile Road Race PB	16:49	74.55	3mi
22 May	ECOS 5	31:10	68.42	5mi
19 May	Banbridge 10km	38:39	69.12	10km
3 May	Belfast City Marathon SB	3:54:28	52.44	26.2mi
29 Apr	Edwards and Co Super 5 SB	2:03	82.24	800m
24 Apr	Lurgan 10km PB	37:17	71.62	6.21mi
21 Apr	Athletics NI Open Graded Meeting	57	75.75	400m
21 Apr	Athletics NI Open Graded Meeting	9:59	73.74	3000m
15 Apr	Edward and Co Super 5 1500m	4:31	76.85	1500m
14 Apr	University Challenge 5k Series - Coleraine	17:25	74.55	5km
11 Apr	Titanic Quarter 10km	36:27	73.30	10km
5 Apr	Whitehead 5 Mile Road Race	29:15	72.90	5mi
27 Mar	Omagh Half Marathon SB	1:20:30	72.53	13.1mi
20 Mar	Larne Half Marathon	1:22:16	70.97	13.1mi
14 Mar	Jimmy's 10km	36:49	72.57	10km
6 Mar	Albertville 5 Mile Road Race SB	29:14	72.94	5mi
25 Feb	Armagh International Road Race SB	9:57	73.98	3km
16 Jan	Moira XC SB	24:06	69.36	4mi
2009		Result	WAVA	Distance
12 Dec	Loughgall County Park 10k Santa Trail SB	37:27	71.34	10km
28 Nov	Malcom Cup Cross Country SB	25:43	65.00	4mi
26 Oct	Dublin Marathon PB	3:32:03	57.98	26.2mi
12 Sep	Waterside Half Marathon	1:34:17	61.92	13.1mi
15 Aug	Scott & Gault Memorial 10 Mile Road Race	1:04:52	67.83	10mi
11 Aug	RGU Downpatrick 10K	39:06	68.33	10km
3 Jul	Ards Half Marathon	1:36:06	60.75	13.1mi
25 Jun	Round the Bridges 10 mile Road Race SB	1:04:18	68.43	10mi
17 Jun	Lisburn 10k	37:40	70.93	10km
13 Jun	Ballymena Ecos 5 SB	29:58	71.16	5mi
10 Jun	Annaghmore 10km SB	38:38	69.11	6.21mi
3 Jun	Craigavon Lakes 10km	39:51	67.04	10km
26 May	Walsin Series Meet 2 SB	26	76.08	200m
26 May	Walsin Series Meet 2 SB	4:44	73.85	1500m
20 May	Banbridge 10km	40:42	65.64	10km
7 May	District D Track and Field 800m	2:15	75.46	800m
26 Apr	London Marathon	3:43:59	54.89	26.2mi
5 Apr	Titanic Quarter 10km	37:58	70.37	10km
1 Apr	Queens 'Round the river' 5km	17:59	72.20	5km
28 Mar	Larne Half Marathon SB	1:27:21	66.84	13.1mi
15 Mar	Jimmy's 10km	38:37	69.18	10km
19 Feb	Armagh International Road Race SB	17:28	74.33	5km
7 Feb	Irish Indoor Championships SB	2:07	80.22	800m
1 Jan	Race Over The Glens SB	39:32	59.33	5.5mi
2008		Result	WAVA	Distance
6 Dec	Seeley Cup 10k SB	36:52	72.47	10km
16 Nov	Mud Madness	39:43	53.69	5mi
19 Oct	Peak NRG duathalon	/ 25:30 /17:30	0.00	0km/5miles/3miles
27 Sep	Irish Schools Multi Events 110mH PB	19	57.72	110m
27 Sep	Irish Schools Multi Events 200m PB	24	83.09	200m
27 Sep	Irish Schools Multi Events 800m PB	2:01	84.94	800m
20 Sep	Felix 10k	40:11	66.49	10km
18 Sep	Ulster Schools Multi Events 110mH	21	52.23	110m
18 Sep	Ulster Schools Multi Events 200m	25	79.76	200m
18 Sep	Ulster Schools Multi Events 800m	2:13	77.27	800m
9 Sep	Mill Hill Mile (Uphill)	6:51	55.32	1mi
28 Aug	Walsin Series Meet 5	2:06	81.57	800m
27 Aug	Mizuno Mile. PB	4:35	82.68	1mi
20 Aug	Middle Distance & Jumps Meet 4 SB	4:33	77.63	1500m
10 Aug	NI Multi Event Championships 1500m	4:48	73.59	1500m
10 Aug	NI Multi Event Championships 110mH	22	49.85	110m
9 Aug	NI Multi Event Championships 100m PB	12	83.09	100m
9 Aug	NI Multi Event Championships 400m	57	76.60	400m
7 Aug	Walsin Series Meet 4	25	79.76	200m
25 Jul	Riada 5 Mile Road Race	30:11	70.65	5mi
18 Jun	Lisburn 10K	37:26	71.37	10km
15 Jun	Randalstown 10km	38:53	68.71	10km
11 Jun	Annaghmore 2.8miles PB	16:32	70.77	2.8mi
4 Jun	Craigavon Lakes	37:17	71.66	10km
28 May	Ballymena Ecos 5 SB	28:52	73.87	5mi
21 May	Banbridge 10km	38:30	69.39	10km
19 May	Ulster Schools 1500m	4:37	76.51	1500m
19 May	Ulster School 400m Final PB	54	80.85	400m
17 May	Ulster School 400m Semi-Final	55	79.38	400m
8 May	District D Track and Field	4:39	75.96	1500m
8 May	District D Track and Field	55	79.38	400m
26 Apr	Ballynahinch 10k	38:11	69.97	10km
24 Apr	Walsin Series Meet 2	4:34	77.35	1500m
17 Apr	Walsin Series Meet 1	2:10	79.06	800m
9 Apr	Queens 'Round the river' 5km SB	17:56	72.40	5km
24 Mar	Whitehead 5 mile Road Race	30:31	69.88	5mi
16 Mar	Jimmy's 10km	37:47	70.71	10km
21 Feb	Armagh International Road Race	18:28	70.31	5km
2 Feb	Roe Valley Trail Race 08	27:21	65.02	4.17mi
12 Jan	Moira XC	23:48	70.23	4mi
1 Jan	Race Over The Glens	45:10	51.93	5.5mi
2007		Result	WAVA	Distance
8 Dec	Seeley Cup 10k SB	38:38	69.15	10km
17 Nov	British and lrish Masters Cross Country Championships	36:36	57.96	8km
2 Sep	Laganside 10k SB	40:00	66.80	6.21mi
13 Jun	Annaghmore 2.8miles SB	17:02	68.72	2.8mi
2000		Result	WAVA	Distance
7 Jun	Seagoe P.S 75m Sprint		0.00	75m

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2017	0	0	0	0	0	18	0	0	0	0	0	0	18
2012	0	0	0	0	0	0	1.3	0	0	0	0	0	1.3
2012	0	0	214	150	202	102	97	0	0	0	0	0	766
2012	0	0	0	7	0	0	0	0	0	0	0	0	7
2011	1.5	3	0	0	0	0	0.8	0	0	0	0	0	5.3
2011	179	62	109	28	49	11	144	103	113	0	0	0	797
2011	80	13	0	0	0	0	92	57	12	0	0	0	255
2010	0.5	1.9	0.9	0.8	0	0	0	0	0	1.9	6.4	0.9	13.4
2010	193	150	142	119	108	158	100	165	155	112	99	78	1577
2010	9	42	0	0	0	0	0	0	10	40	93	78	270
2009	206	184	211	127	141	168	216	240	150	65	75	48	1830
2008	0	0	0	0	13	0	0	0	0	0	0	0	13
2008	10	6	23	52	30	36	13	0	5	41	40	32	287
2008	0	0	0	0	23	0	0	0	0	40	4	0	67

Wed 20th Apr Apr 20	Thu 21st Apr Apr 21	Fri 22nd Apr Apr 22	Sat 23rd Apr Apr 23	Sun 24th Apr Apr 24	Mon 25th Apr Apr 25	Tue 26th Apr Apr 26
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Wed 27th Apr Apr 27	Thu 28th Apr Apr 28	Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2	Tue 3rd May May 3
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Wed 4th May May 4	Thu 5th May May 5	Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9	Tue 10th May May 10
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Wed 11th May May 11	Thu 12th May May 12	Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16	Tue 17th May May 17
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AlanR MS

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