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Ultradunc M55

About

Race Times

All Races

Mileage

Training

Blog

Salford Metropolitan AC

Races
187
Miles
16018
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

Race Standard

Grizzly Bear (43)

Current Status

I was looking forward to a 10k near my home village but it’s been cancelled at the last minute 😩

Planned Races
4th Oct 20	MBNA Chester Marathon
24th Oct 20	Snowdonia Marathon
1st Nov 20	ASICS Windermere Marathon
14th Nov 20	Warrington Way 40 mile trail ultramarathon
10th Jan 21	Langsett Loop Marathon
Under Consideration
11th Oct 20	Greater Manchester Marathon - CANCELLED

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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	177	151	74	0	0	0	1652
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 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5	Sun 6th Sep Sep 6	Mon 7th Sep Sep 7
2.1mi, 21:41 Running - General Split Summary === 1) 0m - 10:56(/m) 2) 0m - 9:34(/m) 3) 0m - 1:10(/m) Add a comment	0mi, Cross-Training - Bodyweight Fitn 55 sit ups 2 x 50 press ups Add a comment 2.1mi, 19:48 Running - General Split Summary === 1) 0m - 10:04(/m) 2) 0m - 9:14(/m) 3) 0m - 29(/m) Add a comment	0mi, Cross-Training - Bodyweight Fitn 2 x 60 press ups Add a comment 0mi, Cross-Training - Bodyweight Fitn Add a comment 3mi, 29:59 Running - General Split Summary === 1) 0m - 10:26(/m) 2) 0m - 9:43(/m) 3) 0m - 9:50(/m) Add a comment	0mi, Cross-Training - Bodyweight Fitn 3 x 60 press ups 2 x 60 squats Add a comment 2.1mi, 21:58 Running - General Split Summary === 1) 0m - 10:43(/m) 2) 0m - 10:21(/m) 3) 0m - 53(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 60 press ups. 60 squats Add a comment	5.2mi, 1:00:22 Running - Race Split Summary === 1) 0m - 10:45(/m) 2) 0m - 13:39(/m) 3) 0m - 15:57(/m) 4) 0m - 9:01(/m) 5) 0m - 9:27(/m) 6) 0m - 1:32(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 60 press ups 60 squats Add a comment	0mi, Cross-Training - Bodyweight Fitn 60 press ups 60 squats Add a comment 2mi, 21:54 Running - Recovery Run Split Summary === 1) 0m - 11:01(/m) 2) 0m - 10:24(/m) 3) 0m - 28(/m) Add a comment	8.2mi, 1:33:01 Running - Medium Long Run Split Summary === 1) 0m - 11:00(/m) 2) 0m - 10:40(/m) 3) 0m - 11:18(/m) 4) 0m - 10:36(/m) 5) 0m - 12:03(/m) 6) 0m - 11:48(/m) 7) 0m - 12:08(/m) 8) 0m - 11:30(/m) 9) 0m - 1:56(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 60 press ups 70 squats ( 2 mins) Add a comment
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	Sun 13th Sep Sep 13	Mon 14th Sep Sep 14
2.1mi, 22:28 Running - Recovery Run Split Summary === 1) 0m - 10:55(/m) 2) 0m - 10:49(/m) 3) 0m - 43(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 2 x 60 press ups 70 squats Add a comment	0mi, Cross-Training - Bodyweight Fitn 60+50+50 press ups 80 squats Add a comment 0mi, Cross-Training - Bodyweight Fitn 60 press ups 80 squats Add a comment 2mi, 23:10 Running - General Split Summary === 1) 0m - 11:29(/m) 2) 0m - 11:07(/m) 3) 0m - 33(/m) Add a comment	0mi, Cross-Training - Bodyweight Fitn 2 x 60 press ups 100 squats Add a comment 0mi, Cross-Training - Bodyweight Fitn 60 press ups 100 squats Add a comment 3.1mi, 32:46 Running - General Split Summary === 1) 0m - 10:55(/m) 2) 0m - 10:39(/m) 3) 0m - 10:34(/m) 4) 0m - 37(/m) Add a comment	2mi, 23:13 Running - General Split Summary === 1) 0m - 11:38(/m) 2) 0m - 11:06(/m) 3) 0m - 28(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 3 x 60 press ups 2 x 100 squats lunges 2 mins Add a comment 0mi, Cross-Training - Bodyweight Fitn 60 press ups 100 squats A little stiff first thing Add a comment	0mi, Cross-Training - Bodyweight Fitn 3 x 60 press ups Add a comment 0mi, Cross-Training - Bodyweight Fitn 2 x 60 press ups 100 squats Add a comment 2mi, 23:13 Running - General Split Summary === 1) 0m - 11:41(/m) 2) 0m - 11:05(/m) 3) 0m - 27(/m) Add a comment	0mi, Cross-Training - Bodyweight Fitn 9 x 60 press ups at work over the course of the day Add a comment 0mi, Cross-Training - Bodyweight Fitn 60 press ups Add a comment 2mi, 21:07 Running - General Split Summary === 1) 0m - 10:41(/m) 2) 0m - 10:05(/m) 3) 0m - 21(/m) Add a comment	3.1mi, 30:21 Running - General Split Summary === 1) 0m - 10:24(/m) 2) 0m - 9:55(/m) 3) 0m - 9:30(/m) 4) 0m - 32(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 60 press ups 100 squats Add a comment
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	Sun 20th Sep Sep 20	Mon 21st Sep Sep 21
3.1mi, 30:43 Running - General Split Summary === 1) 0m - 10:12(/m) 2) 0m - 9:44(/m) 3) 0m - 9:43(/m) 4) 0m - 1:03(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 60 press ups 120 squats Add a comment	3.2mi, 30:27 Running - General Split Summary === 1) 0m - 9:42(/m) 2) 0m - 9:48(/m) 3) 0m - 9:13(/m) 4) 0m - 1:43(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 60 press ups 120 squats Add a comment	1.2mi, 11:20 Running - General Split Summary === 1) 0m - 9:50(/m) 2) 0m - 1:29(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 120 squats 60 press ups Add a comment	0mi, Cross-Training - Bodyweight Fitn 120 squats 2 x 60 press ups Add a comment 2.5mi, 27:11 Running - General Split Summary === 1) 0m - 11:09(/m) 2) 0m - 11:04(/m) 3) 0m - 4:58(/m) Add a comment	1mi, 10:03 Running - General Split Summary === 1) 0m - 9:55(/m) 2) 0m - 7(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 60 press ups 60 squats Add a comment	2mi, 20:59 Running - General Split Summary === 1) 0m - 10:36(/m) 2) 0m - 10:10(/m) 3) 0m - 12(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 2 x 60 press ups Add a comment	0mi, Cross-Training - Bodyweight Fitn 2 x 60 press ups Add a comment 3mi, 31:38 Running - General Split Summary === 1) 0m - 10:16(/m) 2) 0m - 10:18(/m) 3) 0m - 10:36(/m) 4) 0m - 28(/m) Add a comment
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	Sun 27th Sep Sep 27	Mon 28th Sep Sep 28
0mi, Cross-Training - Bodyweight Fitn 4 x 60 press ups @ work Add a comment 2mi, 20:45 Running - General Split Summary === 1) 0m - 10:30(/m) 2) 0m - 9:55(/m) 3) 0m - 19(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 60 press ups 60 squats Add a comment	0mi, Cross-Training - Bodyweight Fitn 3 x 60 press ups @ work Add a comment 2mi, 19:46 Running - General Split Summary === 1) 0m - 10:09(/m) 2) 0m - 9:13(/m) 3) 0m - 24(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 2 x 60 press ups Add a comment	0mi, Cross-Training - Bodyweight Fitn 3 x 60 press ups @ work Add a comment 2mi, 18:22 Running - General Split Summary === 1) 0m - 9:17(/m) 2) 0m - 8:46(/m) 3) 0m - 19(/m) Add a comment 0mi, Cross-Training - Bodyweight Fitn 2 x 60 press ups Add a comment	6.2mi, 1:01:25 Running - General Split Summary === 1) 0m - 10:02(/m) 2) 0m - 9:40(/m) 3) 0m - 9:24(/m) 4) 0m - 9:44(/m) 5) 0m - 9:55(/m) 6) 0m - 10:50(/m) 7) 0m - 1:48(/m) 25 press ups every half mile. Lactate burn after each set total 300. Add a comment 0mi, Cross-Training - Bodyweight Fitn 2 x 60 press ups Add a comment	0mi, Cross-Training - Bodyweight Fitn 2 x 60 press ups 60 squats Add a comment 2mi, 22:00 Running - Recovery Run Split Summary === 1) 1m - 11:13(11:13/m) 173/217bpm 189/212rpm 2) 1m - 10:24(10:24/m) 136/217bpm 193/210rpm 3) 0.03m - 22(11:30/m) 137/147bpm 193/208rpm Add a comment	3mi, 26:24 Running - General Split Summary === 1) 1m - 9:08(9:08/m) 162/235bpm 193/214rpm 2) 1m - 8:48(8:48/m) 184/254bpm 197/216rpm 3) 0.97m - 9:31(9:49/m) 194/245bpm 194/224rpm Add a comment 0mi, Cross-Training - Bodyweight Fitn 2 x 60 press ups 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	24	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	1:00:20 53.87
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
28.2mi	1	6:08:55 13:05/mi	43.42													6:08:55 43.42
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
Hull Marathon & Relays 2020	26.2mi	27 Sep		0.00%
Alderley Edge 10k 2020	10km	27 Sep		0.00%
Keswick Lakeland Trails	10km	5 Sep	1:00:20	53.87%
Railway 28	28.2mi	1 Aug	6:08:55	43.42%
Solway Coastal Marathon - CANCELLED	26.2mi	26 Jul		0.00%
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	3000mi	5 Sep	12:17	67.71%
Cheshire League Deeside	1500mi	5 Sep	5:53	66.66%
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	800mi	8 Aug	2:57	65.13%
Cheshire League Ashton	3000mi	8 Aug	12:38	65.84%
Cheshire League Cleavelys	3000mi	11 Jul	12:19	67.53%
Cheshire League Cleavelys	1500mi	11 Jul	5:52	66.85%
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	3000mi	9 Aug	12:15	67.35%
Cheshire League Bebbington	800mi	9 Aug	2:48	68.02%
Cheshire League Bebbington	100mi	9 Aug	15	72.21%
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%
Hollins Green 5k	5km	31 May	20:31	69.85%
Bramhall parkrun	5km	31 May	20:43	69.17%
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%
Salford 5km	5km	19 Apr	22:10	64.65%
Bramhall parkrun	5km	19 Apr	22:30	63.69%
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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