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Ultradunc is a Fetch Supporter!

Ultradunc M55

About

Race Times

All Races

Mileage

Training

Blog

Salford Metropolitan AC

Races
185
Miles
15660
Miles
288
WAVA
72.96%
100m
15
800m
2:48
1500m
5:41
Mile
6:03
3000m
11:40
5k
19:53
5M
34:25
10k
40:41
10M
1:11:00
Half
1:32:37
20M
3:07:10
Mara
3:17:35

About Me

Current Status

Almost back to normal and pondering entering an Ultra in August 🙄

Planned Races
26th Jul 20	Solway Coastal Marathon - CANCELLED
1st Aug 20	Railway Ultra 36
27th Sep 20	Alderley Edge 10k 2020
4th Oct 20	MBNA Chester Marathon
11th Oct 20	Greater Manchester Marathon
24th Oct 20	Snowdonia Marathon
1st Nov 20	ASICS Windermere Marathon
14th Nov 20	Warrington Way 40 mile trail ultramarathon
Under Consideration
27th Sep 20	Hull Marathon & Relays 2020

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2020 Targets

RUN
2500

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	203	178	260	289	162	158	43	0	0	0	0	0	1294
2019	126	104	75	74	80	17	144	151	219	206	238	141	1575
2019	0	0	0	8	0	0	0	0	3	0	0	0	11
2018	0	0	2	12	7	3	4	2	23	23	19	43	138
2017	2	0	1	6	38	10	50	69	9	18	13	0	217
2016	0	0	0	1	20	12	18	2	12	7	1	5	77
2015	11	11	7	13	2	8	1	1	6	4	1	0	65
2014	8	0	44	47	88	55	58	72	108	105	118	33	737
2014	0	0	0	0	17	103	69	6	11	31	0	0	236
2013	54	42	64	71	59	72	48	82	52	38	2	0	584
2012	361	321	251	223	121	88	60	81	97	92	72	43	1812
2011	151	142	144	115	128	118	127	123	111	128	94	79	1458
2010	89	31	35	78	165	259	282	247	268	307	155	121	2036
2010	0	12	29	0	0	0	0	0	0	0	0	0	41
2009	353	293	304	199	328	234	223	356	286	244	106	110	3034
2008	181	146	158	146	268	280	323	351	282	169	154	174	2632

Tue 9th Jun Jun 9	Wed 10th Jun Jun 10	Thu 11th Jun Jun 11	Fri 12th Jun Jun 12	Sat 13th Jun Jun 13	Sun 14th Jun Jun 14	Mon 15th Jun Jun 15
0mi, Cross-Training - Bodyweight Fitn 40 press ups 40 squats Add a comment 1.2mi, 12:58 Running - Warm Down Split Summary === 1) 0m - 11:27(/m) 2) 0m - 1:31(/m) Add a comment 1.2mi, 12:16 Running - Warm Up Split Summary === 1) 0m - 10:32(/m) 2) 0m - 1:43(/m) Add a comment 3.1mi, 24:47 Running - Tempo Split Summary === 1) 0m - 7:38(/m) 2) 0m - 8:05(/m) 3) 0m - 8:08(/m) 4) 0m - 55(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 2x 40 press ups 2x 40 squats 20+40 sit ups 5 pull ups Add a comment	2.1mi, 21:38 Running - Recovery Run Split Summary === 1) 0m - 10:56(/m) 2) 0m - 10:13(/m) 3) 0m - 28(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn Pull ups 10 pull ups overhand 5 press ups 2x 40 squats 2x 40 single leg squats 4 x10 Add a comment 0mi, Cross-Training - Bodyweight Fitn Press ups 3x 40 squats 2x40 Add a comment 3.6mi, 40:13 Running - Recovery Run Split Summary === 1) 0m - 11:28(/m) 2) 0m - 10:54(/m) 3) 0m - 11:07(/m) 4) 0m - 6:44(/m) Add a comment	0mi, Cross-Training - Core 2 x 40 sit ups Add a comment 0mi, Cross-Training - Bodyweight Fitn Press ups 3x 40 ,pull ups 3x10 ,?single leg squats 3 x 4 sets 10 reps each ,squats 3x 40 ,lunges 3 x 15 Add a comment 0mi, Cross-Training - Bodyweight Fitn Press ups 2x 40 squats 40 Add a comment 2.1mi, 21:46 Running - Recovery Run Split Summary === 1) 0m - 10:49(/m) 2) 0m - 10:14(/m) 3) 0m - 42(/m) Add a comment	0mi, Cross-Training - Bodyweight Fitn 2 x 10 pull ups 2 x 40 press ups Add a comment 0mi, Cross-Training - Bodyweight Fitn 3 x 40 press ups Add a comment 2.1mi, 22:41 Running - Recovery Run Split Summary === 1) 0m - 11:07(/m) 2) 0m - 10:40(/m) 3) 0m - 54(/m) Add a comment	6.8mi, 1:06:22 Running - General Split Summary === 1) 0m - 10:00(/m) 2) 0m - 9:55(/m) 3) 0m - 9:06(/m) 4) 0m - 9:23(/m) 5) 0m - 10:01(/m) 6) 0m - 10:11(/m) 7) 0m - 7:45(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 2 x 40 press ups Add a comment 0mi, Cross-Training - Bodyweight Fitn 2 x 40 press ups Add a comment 2.4mi, 26:07 Running - General Split Summary === 1) 0m - 11:03(/m) 2) 0m - 10:26(/m) 3) 0m - 4:37(/m) Add a comment	0mi, Cross-Training - Resistance 2 x 40 press ups 2 x 10 pull ups 40 squats 2 x 4 x 20 single leg squats Add a comment 0mi, Cross-Training - Bodyweight Fitn 40 press ups 40 squats Add a comment 10.8mi, 1:59:45 Running - Medium Long Run Split Summary === 1) 0m - 11:13(/m) 2) 0m - 10:22(/m) 3) 0m - 10:50(/m) 4) 0m - 10:33(/m) 5) 0m - 11:37(/m) 6) 0m - 12:36(/m) 7) 0m - 10:52(/m) 8) 0m - 10:19(/m) 9) 0m - 11:45(/m) 10) 0m - 11:01(/m) 11) 0m - 8:37(/m) 14th Jun 2020, 8:16am snogard wrote: :) great Add a comment	0mi, Cross-Training - Bodyweight Fitn 3 x 40 squats 3 x 15 + 10 pull-ups 3 x 4 x 20 single leg squats 4 x 40 press ups Add a comment 0mi, Cross-Training - Bodyweight Fitn 40 press ups 40 squats 15th Jun 2020, 1:25pm snogard wrote: 😀💪 Add a comment 3mi, 33:16 Running - Recovery Run Split Summary === 1) 0m - 10:33(/m) 2) 0m - 10:19(/m) 3) 0m - 12:23(/m) Add a comment
Tue 16th Jun Jun 16	Wed 17th Jun Jun 17	Thu 18th Jun Jun 18	Fri 19th Jun Jun 19	Sat 20th Jun Jun 20	Sun 21st Jun Jun 21	Mon 22nd Jun Jun 22
0mi, Cross-Training - Bodyweight Fitn Pull ups 15+10 press ups 40 x2 squats 40 sl squats 40 Add a comment 0mi, Cross-Training - Bodyweight Fitn 40 press ups Add a comment 2.1mi, 22:54 Running - Recovery Run Split Summary === 1) 0m - 10:43(/m) 2) 0m - 11:12(/m) 3) 0m - 58(/m) Add a comment	0mi, Cross-Training - Bodyweight Fitn 2 x 40 press ups Add a comment 9.7mi, 1:47:35 Running - General Split Summary === 1) 0m - 10:44(/m) 2) 0m - 10:32(/m) 3) 0m - 10:34(/m) 4) 0m - 10:11(/m) 5) 0m - 12:27(/m) 6) 0m - 12:00(/m) 7) 0m - 11:37(/m) 8) 0m - 11:35(/m) 9) 0m - 11:07(/m) 10) 0m - 6:47(/m) Add a comment	0mi, Cross-Training - Bodyweight Fitn Pull ups 15 + 3 x 10 sl squats 2 x40 press ups 3 x 40 squats 2 x 40 box jumps 20 Add a comment 2mi, 20:32 Running - Recovery Run Split Summary === 1) 0m - 10:27(/m) 2) 0m - 9:44(/m) 3) 0m - 21(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 40 press ups 40 squats Add a comment	0mi, Cross-Training - Bodyweight Fitn 10 x 2 pull ups single leg squats 20 + 402 x 40 press ups 2 x 40 squats 20 box jumps Add a comment 0mi, Cross-Training - Bodyweight Fitn Callisthenics phase 2 test 30 press ups 10 chin ups 20 hanging knee raise 40 squats 40 lunges ( 20 each leg) 40 step ups 20 straight bridge Add a comment 3.1mi, 28:07 Running - Tempo Split Summary === 1) 0m - 9:34(/m) 2) 0m - 8:55(/m) 3) 0m - 8:40(/m) 4) 0m - 58(/m) Add a comment	0mi, Cross-Training - Bodyweight Fitn 2 x 40 squats 2 x 10 pull ups 2 x 20 single leg squats 20 box jumps Add a comment 0mi, Cross-Training - Bodyweight Fitn 2 x 40 press ups 40 squats Add a comment 3.1mi, 32:59 Running - Recovery Run Split Summary === 1) 0m - 10:32(/m) 2) 0m - 10:35(/m) 3) 0m - 10:35(/m) 4) 0m - 1:17(/m) Add a comment	0mi, Cross-Training - Bodyweight Fitn Press ups 40 Add a comment 3mi, 32:42 Running - General Split Summary === 1) 0m - 10:30(/m) 2) 0m - 11:14(/m) 3) 0m - 10:58(/m) Add a comment	0.1mi, 1:09 Running - Intervals Split Summary === 1) 0.13m - 1:16(9:45/m) 146/148bpm Add a comment 0.1mi, 1:06 Running - Intervals Split Summary === 1) 0.13m - 1:05(8:16/m) 153/158bpm Add a comment 0.1mi, 1:09 Running - Intervals Split Summary === 1) 0.14m - 1:08(8:22/m) 149/160bpm Add a comment 0.1mi, 1:08 Running - Intervals Split Summary === 1) 0.13m - 1:07(8:43/m) 155/157bpm Add a comment 0.1mi, 1:09 Running - Intervals Split Summary === 1) 0.13m - 1:07(8:17/m) 155/161bpm Add a comment 0.1mi, 1:09 Running - Intervals Split Summary === 1) 0.13m - 1:08(8:44/m) 152/154bpm Add a comment 0.1mi, 1:06 Running - General Split Summary === 1) 0.13m - 1:05(8:16/m) 161/165bpm Add a comment 0.1mi, 1:07 Running - Intervals Split Summary === 1) 0.13m - 1:06(8:33/m) 154/160bpm Add a comment 0.1mi, 1:07 Running - Intervals Split Summary === 1) 0.13m - 1:06(8:28/m) 157/160bpm Add a comment 0.7mi, 7:07 Running - Warm Down Split Summary === 1) 0.65m - 7:06(10:59/m) 135/147bpm Add a comment 0.1mi, 1:07 Running - Intervals Split Summary === 1) 0.13m - 1:06(8:41/m) 157/161bpm Add a comment 0.1mi, 1:09 Running - Intervals Split Summary === 1) 0.13m - 1:08(8:59/m) 156/159bpm Add a comment 0.1mi, 1:11 Running - Intervals Split Summary === 1) 0.13m - 1:09(8:44/m) 155/157bpm Add a comment 0mi, Cross-Training - Bodyweight Fitn Press ups 40 + 50 + 40 Add a comment 2.3mi, 23:41 Running - Warm Up Split Summary === 1) 0m - 10:33(/m) 2) 0m - 9:46(/m) 3) 0m - 3:21(/m) Add a comment
Tue 23rd Jun Jun 23	Wed 24th Jun Jun 24	Thu 25th Jun Jun 25	Fri 26th Jun Jun 26	Sat 27th Jun Jun 27	Sun 28th Jun Jun 28	Mon 29th Jun Jun 29
2mi, 23:07 Running - Recovery Run Split Summary === 1) 0m - 11:42(/m) 2) 0m - 11:21(/m) 3) 0m - 4(/m) Add a comment	16.7mi, 3:22:58 Running - Long Run Split Summary === 1) 0m - 11:31(/m) 2) 0m - 11:29(/m) 3) 0m - 11:17(/m) 4) 0m - 11:16(/m) 5) 0m - 11:56(/m) 6) 0m - 11:33(/m) 7) 0m - 12:19(/m) 8) 0m - 12:10(/m) 9) 0m - 11:51(/m) 10) 0m - 12:29(/m) 11) 0m - 12:47(/m) 12) 0m - 12:41(/m) 13) 0m - 13:04(/m) 14) 0m - 12:16(/m) 15) 0m - 12:04(/m) 16) 0m - 13:31(/m) 17) 16.69m - 3:22:22(12:08/m) 126/199bpm 79/105rpm 4.95/8.88mph 18) 0.05m - 8:44(3:09:58/m) 141/143bpm 90/100rpm 4.66/5.64mph Add a comment	0mi, Cross-Training - Bodyweight Fitn 40 press ups Add a comment 2.8mi, 32:52 Running - Recovery Run Split Summary === 1) 0m - 12:16(/m) 2) 0m - 11:51(/m) 3) 0m - 8:44(/m) Add a comment	4.1mi, 43:36 Running - Fartleks Split Summary === 1) 0m - 11:38(/m) 2) 0m - 10:29(/m) 3) 0m - 10:42(/m) 4) 0m - 10:19(/m) 5) 0m - 28(/m) Add a comment 0mi, 1:00 Cross-Training - Bodyweight Fitn 40 press ups Add a comment	0mi, 20:00 Cross-Training - Bodyweight Fitn Phase 3 week 1 Add a comment 3.1mi, 30:05 Running - General Split Summary === 1) 0m - 10:05(/m) 2) 0m - 10:29(/m) 3) 0m - 9:07(/m) 4) 0m - 23(/m) Worsley parkrun route Add a comment 0mi, Cross-Training - Bodyweight Fitn 2 x 40 press ups 40 squats Add a comment	0mi, 10:00 Cross-Training - Bodyweight Fitn Phase 3 week 1 lower body Add a comment 5mi, 50:58 Running - General Split Summary === 1) 0m - 9:50(/m) 2) 0m - 10:01(/m) 3) 0m - 9:58(/m) 4) 0m - 10:54(/m) 5) 0m - 10:08(/m) 6) 0m - 7(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn Press ups 32 Add a comment	5.1mi, 53:20 Running - General Split Summary === 1) 0m - 10:31(/m) 2) 0m - 10:20(/m) 3) 0m - 10:29(/m) 4) 0m - 10:33(/m) 5) 0m - 10:23(/m) 6) 0m - 1:04(/m) Add a comment 0mi, 30:00 Cross-Training - Bodyweight Fitn 7 x 40 press ups 20 x 2 single leg squats Add a comment
Tue 30th Jun Jun 30	Wed 1st Jul Jul 1	Thu 2nd Jul Jul 2	Fri 3rd Jul Jul 3	Sat 4th Jul Jul 4	Sun 5th Jul Jul 5	Mon 6th Jul Jul 6
7.5mi, 1:16:06 Running - Marathon Pace Split Summary === 1) 0m - 10:04(/m) 2) 0m - 10:00(/m) 3) 0m - 10:25(/m) 4) 0m - 9:31(/m) 5) 0m - 10:26(/m) 6) 0m - 10:34(/m) 7) 0m - 10:30(/m) 8) 0m - 4:35(/m) Add a comment 2.4mi, 24:58 Running - Recovery Run Split Summary === 1) 0m - 10:38(/m) 2) 0m - 10:03(/m) 3) 0m - 4:16(/m) Add a comment	2.9mi, 32:46 Running - Recovery Run Split Summary === 1) 0m - 11:31(/m) 2) 0m - 11:18(/m) 3) 0m - 9:56(/m) Add a comment 0mi, 10:00 Cross-Training - Bodyweight Fitn 40 squats 240 press ups Add a comment	21.5mi, 4:03:25 Running - Long Run Split Summary === 1) 0m - 10:35(/m) 2) 0m - 10:24(/m) 3) 0m - 10:42(/m) 4) 0m - 11:17(/m) 5) 0m - 11:19(/m) 6) 0m - 11:26(/m) 7) 0m - 10:55(/m) 8) 0m - 10:09(/m) 9) 0m - 11:41(/m) 10) 0m - 12:24(/m) 11) 0m - 12:00(/m) 12) 0m - 13:23(/m) 13) 0m - 10:37(/m) 14) 0m - 11:50(/m) 15) 0m - 11:41(/m) 16) 0m - 10:18(/m) 17) 0m - 11:57(/m) 18) 0m - 10:00(/m) 19) 0m - 11:28(/m) 20) 0m - 12:05(/m) 21) 0m - 12:08(/m) 22) 0m - 5:06(/m) Add a comment	9.3mi, 1:52:46 Running - General Split Summary === 1) 0m - 11:31(/m) 2) 0m - 11:37(/m) 3) 0m - 11:23(/m) 4) 0m - 10:52(/m) 5) 0m - 11:54(/m) 6) 0m - 12:29(/m) 7) 0m - 12:39(/m) 8) 0m - 13:39(/m) 9) 0m - 13:23(/m) 10) 0m - 3:17(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 160 press ups 120 squats 20 single leg squats Add a comment	3.1mi, 32:19 Running - Recovery Run Split Summary === 1) 0m - 10:42(/m) 2) 0m - 10:08(/m) 3) 0m - 10:59(/m) 4) 0m - 30(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 320 press ups 120 squats 2 x 10 chin ups 2 x 20 single leg squats 6 + 5 pull ups Add a comment	6.6mi, 1:12:46 Running - Recovery Run Split Summary === 1) 0m - 10:18(/m) 2) 0m - 10:14(/m) 3) 0m - 10:04(/m) 4) 0m - 10:47(/m) 5) 0m - 11:48(/m) 6) 0m - 12:29(/m) 7) 0m - 7:05(/m) Add a comment	-

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019	2020
100m	1	15 4:01/mi	72.21			15 72.21
800m	2	2:48 5:38/mi	68.02			2:48 68.02	2:57 65.13
1500m	3	5:41 6:06/mi	68.46			5:41 68.46	5:52 66.85
1mi	2	6:03 6:03/mi	68.99		6:07 67.71	6:03 68.99
3000m	6	11:40 6:16/mi	70.72			11:40 70.72	12:17 67.71
5km	66	19:53 6:24/mi	72.61	23:25 60.74	20:14 70.82	19:53 72.61	20:58 69.38	21:09 69.30	21:02 70.22	34:57 42.59	24:05 62.75	28:54 52.72		32:03 48.31	25:25 61.79
3.3mi	1	27:16 8:23/mi	55.39			27:16 55.39
5.5km	2	23:00 6:44/mi	68.54		23:00 68.54	23:28 67.68
4.5mi	4	29:13 6:30/mi	72.96	35:31 59.07	32:41 64.70	29:13 72.96	34:34 62.17
5mi	7	34:25 6:53/mi	68.82	1:00:59 38.53	37:37 62.47	34:25 68.82		36:16 66.38	38:32 62.98			50:23 50.41
5.5mi	1	50:26 9:10/mi	52.08				50:26 52.08
5.8mi	1	50:18 8:40/mi	54.83			50:18 54.83
10km	23	40:41 6:33/mi	72.62		42:44 68.57	40:41 72.62		46:03 65.24					59:18 53.36		49:11 65.49
10mi	6	1:11:00 7:06/mi	68.18	1:20:12 59.85	1:11:55 67.31	1:11:00 68.18									1:27:44 60.83
13.1mi	22	1:32:37 7:04/mi	69.14	1:43:43 60.70	1:34:18 67.33	1:32:37 69.14	1:42:12 63.20	1:40:21 64.93							2:00:11 58.25	1:55:49 61.02
20mi	1	3:07:10 9:22/mi	54.48					3:07:10 54.48
25mi	1	4:05:24 9:49/mi	52.44			4:05:24 52.44
26.2mi	28	3:17:35 7:32/mi	68.25	3:48:31 58.02	3:38:42 61.14	3:17:35 68.25	3:51:30 58.76	4:03:39 56.31	3:33:36 64.79						5:34:14 44.11	6:21:11 39.04
30mi	3	4:07:51 8:16/mi	63.89		4:24:44 59.30	4:07:51 63.89		5:24:40 49.62
35mi	2	4:59:55 8:34/mi	61.59		5:40:37 53.77	4:59:55 61.59
50mi	1	11:29:20 13:47/mi	42.64			11:29:20 42.64

2020	Distance	Date	Result	WAVA
Coniston Marathon Challenge (7am)	26.2mi	7 Jun		0.00%
Huddersfield Marathon	26.2mi	7 Jun		0.00%
Bolton Marathon	26.22mi	17 May		0.00%
CANCELLED - Colshaw Hall 10K	10km	10 May		0.00%
POSTPONED: Blackpool Festival of Running 2020	26.2mi	26 Apr		0.00%
The 10th Gin Pit Double Marathon 2020	26.2mi	29 Mar		0.00%
The 10th Gin Pit Double Marathon 2020	26.2mi	28 Mar		0.00%
Warrington Transport Trail Half Marathon	13.1mi	15 Mar	2:03:46	57.10%
Village Bakery Half Marathon	13.1mi	16 Feb		0.00%
Essar Four Villages Half Marathon	13.1mi	19 Jan	1:55:49	61.02%
Langsett Loop Marathon	26.2mi	12 Jan	6:21:11	39.04%
Wirral Way Winter Trail Half Marathon	13.1mi	5 Jan	2:00:10	58.81%
2019	Distance	Date	Result	WAVA
Northwich Boxing Day 5k	5km	26 Dec	25:28	61.79%
Stockport 10	10mi	15 Dec	1:27:44	60.83%
Wilmslow Festive 10K	10km	24 Nov	49:11	65.49%
Run Tatton Half Marathon 2019	13.1mi	3 Nov	2:00:11	58.25%
Holmfirth 10k	10km	20 Oct	52:31	61.33%
Williams BMW Rochdale Half Marathon	13.1mi	6 Oct	2:00:40	58.02%
Macclesfield Half Marathon	13.1mi	22 Sep	2:08:14	54.60%
Worsley Woods parkrun	5km	21 Sep	25:25	61.41%
Fairhaven Flyer 10k	10km	15 Sep	52:45	61.06%
English Half Marathon - POSTPONED	13.1mi	15 Sep		0.00%
Stockport Hatters Half Marathon	13.1mi	8 Sep	2:05:54	55.61%
Birchwood 10k	10km	18 Aug	56:25	57.09%
Leigh Community 10k	10km	11 Aug	53:08	60.62%
Hafan Pwllheli parkrun	5km	27 Jul	36:35	42.66%
Alderley bypass 10k	10km	7 Jul	57:46	55.76%
Hafan Pwllheli parkrun	5km	1 Jun	27:43	56.31%
Tatton 10k - May	10km	12 May	55:45	57.77%
Blackpool Half Marathon	13.1mi	28 Apr	2:11:40	53.17%
Worsley Woods parkrun	5km	20 Apr	26:41	58.49%
Worsley Woods parkrun	5km	13 Apr	28:40	54.45%
Greater Manchester Marathon	26.2mi	7 Apr	5:34:14	44.11%
2018	Distance	Date	Result	WAVA
Warrington parkrun	5km	28 Apr	32:03	48.31%
2017	Distance	Date	Result	WAVA
Birchwood 10k	10km	20 Aug	1:09:40	45.42%
Helena Tipping Memorial 10K	10km	30 Jul	1:00:02	52.70%
Mossley AFC 10k	10km	16 Jul	1:01:04	51.81%
Lymm Festival Trail 10k	10km	9 Jul	1:04:12	49.28%
Alderley Edge Bypass 10k	10km	2 Jul	59:18	53.36%
2016	Distance	Date	Result	WAVA
Wilmslow parkrun	5km	17 Sep	28:54	52.72%
Wilmslow parkrun	5km	10 Sep	30:36	49.80%
Run the Alderley ByPass 5 Mile	5mi	3 Jul	50:23	50.41%
Wilmslow parkrun	5km	21 May	32:45	46.92%
Physiofit Alderley Edge Mayfair 5k	5km	20 May	33:41	45.62%
Wilmslow parkrun	5km	14 May	33:11	46.31%
Wilmslow parkrun	5km	16 Apr	35:35	43.18%
2014	Distance	Date	Result	WAVA
Worsley Woods parkrun	5km	25 Oct	24:05	62.75%
Worsley Woods parkrun	5km	18 Oct	24:38	61.35%
Worsley Woods parkrun	5km	11 Oct	24:36	61.43%
Worsley Woods parkrun	5km	27 Sep	28:08	53.72%
Worsley Woods parkrun	5km	6 Sep	28:47	52.50%
Pennington Flash parkrun #158	5km	3 May	28:51	52.38%
2013	Distance	Date	Result	WAVA
Wythy great run	5km	9 Jun	34:57	42.59%
2012	Distance	Date	Result	WAVA
Crewe DeJa Vu - Track Marathon	26.2mi	4 Nov	4:26:50	51.87%
MBNA Chester Marathon	26.2mi	7 Oct	5:23:56	42.72%
Rivington Marathon	26.2mi	6 Oct	5:58:11	38.64%
Yorkshireman Off Road Marathon	26.2mi	9 Sep	7:43:13	29.88%
Greater Manchester Marathon	26.2mi	29 Apr	3:33:36	64.79%
Worsley Woods parkrun	5km	21 Apr	21:02	70.22%
Worsley Woods parkrun	5km	14 Apr	21:45	67.91%
Hull Marathon	26.2mi	8 Apr	3:43:28	61.93%
Gin Pit Double Marathon - Day 2	26.2mi	25 Mar	4:22:29	52.73%
Gin Pit Double Marathon - Day 1	26.2mi	24 Mar	4:01:09	57.39%
Blackpool Marathon	26.2mi	11 Mar	3:41:55	62.36%
Worsley Woods parkrun	5km	10 Mar	24:02	61.46%
RADCLIFFE A.C. 10 MILES	10mi	26 Feb	1:58:48	41.81%
Parbold Hill Race	6.75mi	11 Feb	1:00:46	54.16%
Pennington Flash parkrun	5km	14 Jan	24:12	61.03%
Hit The Trail	5mi	8 Jan	38:32	62.98%
2011	Distance	Date	Result	WAVA
Crewe Deja Vu Track Marathon	26.2mi	6 Nov	4:03:39	56.31%
Snowdonia Marathon	26.2mi	29 Oct	4:18:05	53.16%
MBNA Chester Marathon	26.2mi	9 Oct	4:38:45	49.22%
Pennington Flash parkrun	5km	8 Oct	22:59	63.77%
The JW Ultra	30mi	24 Sep	5:24:40	49.62%
blackleach country park 5 mile	5mi	4 Sep	39:15	61.33%
Gin Pit Trail Marathon	26.2mi	29 Aug	4:26:30	51.48%
Borth Beach 10k	10km	31 Jul	47:13	63.63%
Dolgellau 5 Mile	5mi	30 Jul	36:16	66.38%
Leigh Sports Village 10k	10km	17 Jul	46:03	65.24%
Offerton 10km	10km	6 Jul	47:28	63.29%
Freckleton Half Marathon	13.1mi	19 Jun	1:40:37	64.75%
Pennington Flash parkrun	5km	11 Jun	23:14	63.09%
Brathay Windermere Marathon	26.2mi	22 May	4:13:17	54.17%
Running Bear Alderley Edge 5K	5km	21 May	21:09	69.30%
South Cheshire 20	20mi	1 May	3:07:10	54.48%
Bolton 10k	10km	17 Apr	46:14	64.98%
Gin Pit Double Marathon - Day 2	26.2mi	13 Mar	4:33:09	50.23%
Gin Pit Double Marathon - Day 1	26.2mi	12 Mar	4:57:58	46.05%
Great North West Half Marathon	13.1mi	27 Feb	1:40:21	64.93%
Oldham parkrun	5km	19 Feb	21:41	67.60%
Oldham parkrun	5km	29 Jan	22:03	66.47%
Oldham parkrun	5km	22 Jan	21:15	68.98%
Oldham parkrun	5km	8 Jan	21:22	68.60%
2010	Distance	Date	Result	WAVA
Bramhall parkrun	5km	18 Dec	21:50	67.13%
Oldham parkrun	5km	20 Nov	21:09	68.78%
Oldham parkrun	5km	13 Nov	20:58	69.38%
Snowdonia Marathon	26.2mi	30 Oct	3:51:30	58.76%
Athlete Matters Worsley 4.5	4.5mi	12 Sep	34:34	62.17%
Cheshire League Deeside	1500mi	5 Sep	5:53	66.66%
Cheshire League Deeside	3000mi	5 Sep	12:17	67.71%
Oldham parkrun	5km	4 Sep	22:04	65.92%
Fleetwood Marathon	26.2mi	29 Aug	4:20:03	52.31%
Woodbank parkrun	5km	21 Aug	22:33	64.51%
Cheshire League Ashton	3000mi	8 Aug	12:38	65.84%
Cheshire League Ashton	800mi	8 Aug	2:57	65.13%
Cheshire League Cleavelys	1500mi	11 Jul	5:52	66.85%
Cheshire League Cleavelys	3000mi	11 Jul	12:19	67.53%
Woodbank parkrun	5km	3 Jul	22:42	64.08%
Freckleton Half Marathon	13.1mi	20 Jun	1:42:12	63.20%
Woodbank parkrun	5km	12 Jun	22:56	63.43%
Woodbank parkrun	5km	5 Jun	23:44	61.29%
Woodbank parkrun	5km	29 May	24:11	60.15%
Woodbank parkrun	5km	22 May	24:08	60.28%
Woodbank parkrun	5km	15 May	24:34	59.21%
Sue Hool Memorial Handicap	5.5mi	8 May	50:26	52.08%
South Manchester parkrun	5km	24 Apr	28:27	51.13%
2009	Distance	Date	Result	WAVA
Bramhall parkrun	5km	19 Dec	38:18	37.98%
South Manchester parkrun	5km	14 Nov	23:30	61.44%
South East Lancs XC League - Boggart Hole Clough	5.8mi	31 Oct	50:18	54.83%
Snowdonia Marathon	26.2mi	24 Oct	4:01:05	55.94%
Rowbotham Round Rotherham 50	50mi	17 Oct	11:29:20	42.64%
The JW Ultra	30mi	26 Sep	4:07:51	63.89%
Fleetwood Marathon	26.2mi	13 Sep	3:17:35	68.25%
Cheshire League Cleavelys	1500mi	6 Sep	5:41	68.46%
Cheshire League Cleavelys	3000mi	6 Sep	11:40	70.72%
Heaton parkrun	5km	29 Aug	20:16	71.24%
Astley & Tyldesley RC Vs Swinton RC Challenge - leg 2, Swinton	1.85mi	26 Aug	12:25	65.95%
Birchwood 10k	10km	23 Aug	41:56	70.45%
Woodbank parkrun	5km	22 Aug	21:04	68.53%
Great Warford 10	10mi	16 Aug	1:11:00	68.18%
Heaton parkrun	5km	15 Aug	20:54	69.08%
Cheshire League Bebbington	800mi	9 Aug	2:48	68.02%
Cheshire League Bebbington	100mi	9 Aug	15	72.21%
Cheshire League Bebbington	3000mi	9 Aug	12:15	67.35%
N of E Track and Field League	5km	2 Aug	20:39	69.92%
Horwich Jubilee Series : Race 3	5mi	15 Jul	34:25	68.82%
Cheshire league Crewe Track Meeting	3000mi	12 Jul	11:47	70.02%
Heaton parkrun	5km	11 Jul	20:37	70.03%
City of Manchester 10K	10km	5 Jul	43:26	68.02%
Heaton parkrun	5km	27 Jun	30:26	47.44%
Freckleton Half Marathon	13.1mi	21 Jun	1:39:59	64.05%
Heaton parkrun	5km	20 Jun	20:47	69.47%
21 st Boothstown Wobble	5.5km	14 Jun	23:28	67.68%
Wharfedale Trail Marathon	25mi	6 Jun	4:05:24	52.44%
Clifton Country Park Trail Races	4.5mi	24 May	29:13	72.96%
Great Manchester Run	10km	17 May	48:58	60.33%
Rivington Pike Fell Race	3.25mi	11 Apr	27:16	55.39%
Blackpool Marathon	26.2mi	5 Apr	3:29:54	64.25%
Wilmslow Half Marathon	13.1mi	29 Mar	1:32:37	69.14%
Trafford 10K	10km	15 Mar	40:41	72.62%
Bramhall parkrun	5km	7 Mar	19:53	72.61%
Draycote Water 35	35mi	22 Feb	4:59:55	61.59%
Fetch North West Mile	1mi	31 Jan	6:03	68.99%
2008	Distance	Date	Result	WAVA
Bramhall parkrun	5km	20 Dec	21:58	65.73%
Stockport 10	10mi	7 Dec	1:11:55	67.31%
Bramhall parkrun	5km	8 Nov	31:04	46.13%
Snowdonia Marathon	26.2mi	25 Oct	3:58:18	56.11%
30th Royal Manchester Children's Hospital Half Marathon	13.1mi	28 Sep	1:34:18	67.33%
The JW Ultra	30mi	27 Sep	4:24:44	59.30%
Worsley 4.5 Mile Multi-Terrain Race	4.5mi	14 Sep	32:41	64.70%
Bramhall parkrun	5km	30 Aug	20:24	70.25%
Bramhall parkrun	5km	2 Aug	20:23	70.30%
Fetch Manchester Mile Numero 2	1mi	2 Aug	6:07	67.71%
Bramhall parkrun	5km	5 Jul	20:14	70.82%
Stephen Unwin Memorial Race	10km	29 Jun	42:44	68.57%
Freckleton Half Marathon	13.1mi	22 Jun	1:36:01	66.13%
20 th Anniversary Boothstown Wobble	5.5km	8 Jun	23:00	68.54%
Bramhall parkrun	5km	7 Jun	20:19	70.53%
Bramhall parkrun	5km	31 May	20:43	69.17%
Hollins Green 5k	5km	31 May	20:31	69.85%
Bramhall parkrun	5km	24 May	20:38	69.45%
Brathay Windermere Marathon	26.2mi	18 May	4:04:59	54.58%
Mobberley 5 Trail Race	5mi	7 May	37:37	62.47%
Bramhall parkrun	5km	3 May	21:00	68.24%
Blackpool Marathon	26.2mi	27 Apr	3:38:42	61.14%
Bramhall parkrun	5km	19 Apr	22:30	63.69%
Salford 5km	5km	19 Apr	22:10	64.65%
Bolton 10K	10km	13 Apr	44:57	65.19%
Salford 10K	10km	21 Mar	44:27	65.93%
Stafford Half Marathon	13.1mi	16 Mar	1:41:13	62.73%
Oulton Park Half Marathon	13.1mi	9 Mar	1:41:16	62.70%
Liverpool Half Marathon	13.1mi	2 Mar	1:42:24	62.01%
Great North West Half Marathon	13.1mi	24 Feb	1:39:52	63.58%
Draycote Water 35	35mi	17 Feb	5:40:37	53.77%
2007	Distance	Date	Result	WAVA
Stockport 10	10mi	9 Dec	1:20:12	59.85%
Gravy Pud Fell Race 5	5mi	2 Dec	1:00:59	38.53%
Clowne Half Marathon	13.1mi	25 Nov	1:48:36	58.47%
Gill Pimblott Memorial 5K	5km	18 Nov	23:25	60.74%
Dublin Marathon	26.2mi	29 Oct	3:48:31	58.02%
macclesfield half marathon	13.1mi	30 Sep	1:43:43	60.70%
Worsley 4.5 Mile Multi-Terrain Race	4.5mi	23 Sep	35:31	59.07%
Reebok Sale 10	10mi	5 Aug	1:22:10	57.94%
Shifnal Steeplechase Half Marathon	13.1mi	8 Jul	1:50:10	57.15%
Blackpool Marathon	26.2mi	3 Jun	4:27:06	49.64%

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