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UltraDunc
M60 Greater Manchester

Swordfish (57)

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STATUS Lift off ! Another nail bites the dust hey hey

Salford Metropolitan AC

About Me
After becoming bored with Gym and seeing little to measure my efforts versus reward became curious to see if I could run a marathon. I found an easy 10 week plan out of RW and entered Blackpool 2007 , first race and did I suffer afterwards! But I wasn’t satisfied and so the seeds were sown. My race profile will answer but perhaps ask questions about me also. Currently on my second streak ( 1/7/19 ) after ending the first of 5 1/2 years through some troubled mental illness and alcohol abuse. Now, no longer drink alcohol and repaired some mental damage too. Feeling better than ever and probably nearer to how I felt as a 17 year old Show More...

About Me

After becoming bored with Gym and seeing little to measure my efforts versus reward became curious to see if I could run a marathon. I found an easy 10 week plan out of RW and entered Blackpool 2007 , first race and did I suffer afterwards! But I wasn’t satisfied and so the seeds were sown. My race profile will answer but perhaps ask questions about me also. Currently on
my second streak ( 1/7/19 ) after ending the first of 5 1/2 years through some troubled mental illness and alcohol abuse. Now, no longer drink alcohol and repaired some mental damage too. Feeling better than ever and probably nearer to how I felt as a 17 year old

Random Q&A	See your Q&A
Describe your ideal run, ride or swim. Where I finish wanting to continue

Recent Blogs
A new record	27th Nov
Sorry 😞	12th Nov
No taper for an Ultra	9th Nov
Eryri Marathon Morning	3rd Nov
I’ve missed you	2nd Nov

Recent Training
29th Nov	General	1.2mi	14:25
28th Nov	General	0.6mi	12:24
28th Nov	General	0.5mi	10:24
28th Nov	Easy	2.5mi	29:31
28th Nov	General	0.7mi	13:45

Planned Races
Ronan's 1,000th Day Running	13th Dec
Sale Water Park Marathon	18th Dec
Chester Round The Walls Race	26th Dec
Whinberry Naze Dash	26th Dec
Adlington Winter warmer	27th Dec

12 Month Benchmarks	Run	Bike
Mile	7:24	5:02
5k	24:50	24:17
5mi	41:17	1:15:08
10k	52:48	1:58:33
10mi	1:26:36	0
Half	2:08:36	0
20mi	3:29:35	0
Mara	4:42:02	0
50k	7:11:18	0
40mi	9:40:59	0

Recent Pictures	Show more

2022 Targets	Set your targets
Run 3000

Recent Threads
Guess the Next Poster
Word Association
The benefits of giving up alcohol!
Days in a Row watch - have you got Days in a Row?
What is your fetch addiction position?
How was your run today?

Followers (6)

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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019	2020	2021	2022
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	74	19:53 6:24/mi	73.08	23:25 61.14	20:14 71.28	19:53 73.08	20:58 69.83	21:09 69.75	21:02 70.67	34:57 42.86	24:05 62.69	28:54 53.07		32:03 48.62	25:25 62.19		23:33 67.80	25:34 62.97
3.3mi	1	27:16 8:23/mi	55.75			27:16 55.75
5.5km	2	23:00 6:44/mi	68.98		23:00 68.98	23:28 68.11
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	9	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 49.81					42:03 62.34	40:05 65.98
5.5mi	1	50:26 9:10/mi	52.08				50:26 52.08
5.8mi	1	50:18 8:40/mi	54.82			50:18 54.82
10km	31	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	48:09 68.12	57:46 57.31
10mi	8	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		1:26:34 62.81
13.1mi	27	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	1:50:10 65.38	2:33:18 46.98
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	40	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	4:27:14 56.22	5:31:44 45.72
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
40mi	2	8:28:01 12:42/mi	46.30														8:28:01 46.30	9:42:08 40.79
50mi	1	11:29:20 13:47/mi	42.64			11:29:20 42.64

Date	Planned Races			Distance
29 Apr	North Wales 100K Confirmed			100km
27 Dec	Adlington Winter warmer			10km
26 Dec	Chester Round The Walls Race			6km
18 Dec	Sale Water Park Marathon Confirmed			26.2mi
13 Dec	Ronan's 1,000th Day Running			10km
2022		Result	WAVA	Distance
27 Nov	Lancashire Day Marathon, Half Marathon & 10K		0.00	26.2mi
12 Nov	Warrington Way 40 mile trail ultramarathon SB	9:42:08	40.79	40mi
29 Oct	Snowdonia Marathon	6:06:30	41.39	26.2mi
2 Oct	MBNA Chester Marathon SB	5:31:44	45.72	26.2mi
25 Sep	Worsley Woods 5 mileTrail Race		0.00	5mi
25 Sep	Hull Marathon		0.00	26.2mi
24 Sep	Alderley Park parkrun	28:33	56.39	5km
4 Sep	South Cheshire 20		0.00	20mi
14 Aug	Ron Hill Accrington 10k SB	57:46	57.31	10km
30 Jul	Warrington parkrun SB	25:34	62.97	5km
24 Jul	Lions Bridge Trail Half Marathon SB	2:33:18	46.98	13.1mi
16 Jul	Ayr parkrun	25:53	62.20	5km
1 Jul	Penllyn Ultra 100		0.00	100mi
22 May	ASICS Windermere Marathon	5:55:24	42.68	26.2mi
30 Apr	Nova Prestatyn parkrun	38:32	41.78	5km
30 Apr	North Wales 100K		0.00	100km
3 Apr	Manchester Marathon		0.00	26.2mi
13 Mar	Knighton 20		0.00	20mi
20 Feb	Village Bakery Half Marathon [CANCELLED]		0.00	13.1mi
16 Jan	Alderley Park Trail Race SB	40:05	65.98	5mi
2021		Result	WAVA	Distance
25 Dec	Worsley Woods parkrun	24:28	65.81	5km
19 Dec	Sale Water Park Marathon	4:55:12	51.38	26.2mi
12 Dec	Stockport 10 SB	1:26:34	62.81	10mi
28 Nov	West Coast Half Marathon SB	1:50:10	65.38	13.1mi
27 Nov	Wesham 10km	48:55	67.68	10km
13 Nov	Warrington Way 40 mile trail ultramarathon PB	8:28:01	46.30	40mi
24 Oct	Rock ‘n’ Roll Liverpool Marathon	5:10:48	48.34	26.2mi
23 Oct	Langdale Marathon	5:18:55	47.11	26.2mi
16 Oct	Warrington parkrun SB	23:33	67.80	5km
10 Oct	Manchester Marathon SB	4:27:14	56.22	26.2mi
3 Oct	MBNA Chester Marathon	4:50:05	51.80	26.2mi
2 Oct	Rivington Half Marathon	2:33:42	46.42	13.1mi
26 Sep	Worsley Woods 5 mileTrail Race SB	42:03	62.34	5mi
12 Sep	Blackpool Festival of Running	4:37:39	54.12	26.2mi
5 Sep	Stockport Hatters Half Marathon	2:03:03	57.98	13.1mi
22 Aug	Alderley Edge 10km	48:26	67.72	10km
14 Aug	Oldham parkrun	23:59	66.58	5km
8 Aug	Windmill Half Marathon	1:56:07	61.44	13.1mi
7 Aug	Oldham parkrun	24:25	65.40	5km
1 Aug	Run Heaton 5k, 10k & Half Marathon	52:13	62.82	10km
25 Jul	Solway Coast Marathon	4:52:17	51.41	26.2mi
20 Jun	Colshaw Hall 10K SB	48:09	68.12	10km
5 Jun	Wuthering heights wander ( 10 miles)	1:46:36	50.53	10mi
23 May	ASICS Windermere Marathon	4:39:55	53.68	26.2mi
16 May	Roche Abbey Trail 10k	54:19	60.39	10km
9 May	Blackpool Bounce Back 10k	51:52	63.24	10km
24 Apr	We will run Kirkstall ( Day 1 )	4:50:52	51.66	26.2mi
2020		Result	WAVA	Distance
5 Sep	Keswick Lakeland Trails SB	1:00:20	53.87	10km
1 Aug	Railway 28 PB	6:08:55	43.42	28.2mi
15 Mar	Warrington Transport Trail Half Marathon	2:03:46	57.10	13.1mi
19 Jan	Essar Four Villages Half Marathon SB	1:55:49	61.02	13.1mi
12 Jan	Langsett Loop Marathon SB	6:21:11	39.04	26.2mi
5 Jan	Wirral Way Winter Trail Half Marathon	2:00:10	58.81	13.1mi
2019		Result	WAVA	Distance
26 Dec	Northwich Boxing Day 5k	25:28	62.19	5km
15 Dec	Stockport 10 SB	1:27:44	60.83	10mi
24 Nov	Wilmslow Festive 10K SB	49:11	65.49	10km
3 Nov	Run Tatton Half Marathon SB	2:00:11	58.25	13.1mi
20 Oct	Holmfirth 10k	52:31	61.33	10km
6 Oct	Williams BMW Rochdale Half Marathon	2:00:40	58.02	13.1mi
22 Sep	Macclesfield Half Marathon	2:08:14	54.60	13.1mi
21 Sep	Worsley Woods parkrun SB	25:25	61.81	5km
15 Sep	Fairhaven Flyer 10k	52:45	61.06	10km
8 Sep	Stockport Hatters Half Marathon	2:05:54	55.61	13.1mi
18 Aug	Birchwood 10k	56:25	57.09	10km
11 Aug	Leigh Community 10k	53:08	60.62	10km
27 Jul	Hafan Pwllheli parkrun	36:35	42.94	5km
7 Jul	Alderley bypass 10k	57:46	55.76	10km
1 Jun	Hafan Pwllheli parkrun	27:43	56.68	5km
12 May	Tatton 10k - May	55:45	57.77	10km
28 Apr	Blackpool Half Marathon	2:11:40	53.17	13.1mi
20 Apr	Worsley Woods parkrun	26:41	58.87	5km
13 Apr	Worsley Woods parkrun	28:40	54.80	5km
7 Apr	Greater Manchester Marathon SB	5:34:14	44.11	26.2mi
2018		Result	WAVA	Distance
28 Apr	Warrington parkrun SB	32:03	48.62	5km
2017		Result	WAVA	Distance
20 Aug	Birchwood 10k	1:09:40	45.42	10km
30 Jul	Helena Tipping Memorial 10K	1:00:02	52.70	10km
16 Jul	Mossley AFC 10k	1:01:04	51.81	10km
9 Jul	Lymm Festival Trail 10k	1:04:12	49.28	10km
2 Jul	Alderley Edge Bypass 10k SB	59:18	53.36	10km
2016		Result	WAVA	Distance
17 Sep	Wilmslow parkrun SB	28:54	53.07	5km
10 Sep	Wilmslow parkrun	30:36	50.12	5km
3 Jul	Run the Alderley ByPass 5 Mile SB	50:23	49.81	5mi
21 May	Wilmslow parkrun	32:45	46.83	5km
20 May	Physiofit Alderley Edge Mayfair 5k	33:41	45.53	5km
14 May	Wilmslow parkrun	33:11	46.22	5km
16 Apr	Wilmslow parkrun	35:35	43.10	5km
2014		Result	WAVA	Distance
25 Oct	Worsley Woods parkrun SB	24:05	62.69	5km
18 Oct	Worsley Woods parkrun	24:38	61.29	5km
11 Oct	Worsley Woods parkrun	24:36	61.37	5km
27 Sep	Worsley Woods parkrun	28:08	53.66	5km
6 Sep	Worsley Woods parkrun	28:47	52.45	5km
3 May	Pennington Flash parkrun #158	28:51	52.33	5km
2013		Result	WAVA	Distance
9 Jun	Wythy great run SB	34:57	42.86	5km
2012		Result	WAVA	Distance
4 Nov	Crewe DeJa Vu - Track Marathon	4:26:50	51.87	26.2mi
7 Oct	MBNA Chester Marathon	5:23:56	42.72	26.2mi
6 Oct	Rivington Marathon	5:58:11	38.64	26.2mi
9 Sep	Yorkshireman Off Road Marathon	7:43:13	29.88	26.2mi
29 Apr	Greater Manchester Marathon SB	3:33:36	64.79	26.2mi
21 Apr	Worsley Woods parkrun SB	21:02	70.67	5km
14 Apr	Worsley Woods parkrun	21:45	68.35	5km
8 Apr	Hull Marathon	3:43:28	61.93	26.2mi
25 Mar	Gin Pit Double Marathon - Day 2	4:22:29	52.73	26.2mi
24 Mar	Gin Pit Double Marathon - Day 1	4:01:09	57.39	26.2mi
11 Mar	Blackpool Marathon	3:41:55	62.36	26.2mi
10 Mar	Worsley Woods parkrun	24:02	61.85	5km
26 Feb	RADCLIFFE A.C. 10 MILES	1:58:48	41.81	10mi
11 Feb	Parbold Hill Race	1:00:46	54.16	6.75mi
14 Jan	Pennington Flash parkrun	24:12	61.43	5km
8 Jan	Hit The Trail SB	38:32	62.98	5mi
2011		Result	WAVA	Distance
6 Nov	Crewe Deja Vu Track Marathon SB	4:03:39	56.31	26.2mi
29 Oct	Snowdonia Marathon	4:18:05	53.16	26.2mi
9 Oct	MBNA Chester Marathon	4:38:45	49.22	26.2mi
8 Oct	Pennington Flash parkrun	22:59	64.19	5km
24 Sep	The JW Ultra SB	5:24:40	49.62	30mi
4 Sep	blackleach country park 5 mile	39:15	61.33	5mi
29 Aug	Gin Pit Trail Marathon	4:26:30	51.48	26.2mi
31 Jul	Borth Beach 10k	47:13	63.63	10km
30 Jul	Dolgellau 5 Mile SB	36:16	66.38	5mi
17 Jul	Leigh Sports Village 10k SB	46:03	65.24	10km
6 Jul	Offerton 10km	47:28	63.29	10km
19 Jun	Freckleton Half Marathon	1:40:37	64.75	13.1mi
11 Jun	Pennington Flash parkrun	23:14	63.50	5km
22 May	Brathay Windermere Marathon	4:13:17	54.17	26.2mi
21 May	Running Bear Alderley Edge 5K SB	21:09	69.75	5km
1 May	South Cheshire 20 PB	3:07:10	54.48	20mi
17 Apr	Bolton 10k	46:14	64.98	10km
13 Mar	Gin Pit Double Marathon - Day 2	4:33:09	50.23	26.2mi
12 Mar	Gin Pit Double Marathon - Day 1	4:57:58	46.05	26.2mi
27 Feb	Great North West Half Marathon SB	1:40:21	64.93	13.1mi
19 Feb	Oldham parkrun	21:41	68.03	5km
29 Jan	Oldham parkrun	22:03	66.90	5km
22 Jan	Oldham parkrun	21:15	69.42	5km
8 Jan	Oldham parkrun	21:22	69.04	5km
2010		Result	WAVA	Distance
18 Dec	Bramhall parkrun	21:50	67.57	5km
20 Nov	Oldham parkrun	21:09	69.22	5km
13 Nov	Oldham parkrun SB	20:58	69.83	5km
30 Oct	Snowdonia Marathon SB	3:51:30	58.76	26.2mi
12 Sep	Athlete Matters Worsley 4.5 SB	34:34	62.17	4.5mi
5 Sep	Cheshire League Deeside	5:53	66.66	1500mt
5 Sep	Cheshire League Deeside SB	12:17	67.71	3000mt
4 Sep	Oldham parkrun	22:04	66.35	5km
29 Aug	Fleetwood Marathon	4:20:03	52.31	26.2mi
21 Aug	Woodbank parkrun	22:33	64.93	5km
8 Aug	Cheshire League Ashton SB	2:57	65.13	800mt
8 Aug	Cheshire League Ashton	12:38	65.84	3000mt
11 Jul	Cheshire League Cleavelys	12:19	67.53	3000mt
11 Jul	Cheshire League Cleavelys SB	5:52	66.85	1500mt
3 Jul	Woodbank parkrun	22:42	64.50	5km
20 Jun	Freckleton Half Marathon SB	1:42:12	63.20	13.1mi
12 Jun	Woodbank parkrun	22:56	63.84	5km
5 Jun	Woodbank parkrun	23:44	61.69	5km
29 May	Woodbank parkrun	24:11	60.54	5km
22 May	Woodbank parkrun	24:08	60.67	5km
15 May	Woodbank parkrun	24:34	59.60	5km
8 May	Sue Hool Memorial Handicap PB	50:26	52.08	5.5mi
24 Apr	South Manchester parkrun	28:27	51.46	5km
2009		Result	WAVA	Distance
19 Dec	Bramhall parkrun	38:18	38.23	5km
14 Nov	South Manchester parkrun	23:30	61.83	5km
31 Oct	South East Lancs XC League - Boggart Hole Clough PB	50:18	54.83	5.8mi
24 Oct	Snowdonia Marathon	4:01:05	55.94	26.2mi
17 Oct	Rowbotham Round Rotherham 50 PB	11:29:20	42.64	50mi
26 Sep	The JW Ultra PB	4:07:51	63.89	30mi
13 Sep	Fleetwood Marathon PB	3:17:35	68.25	26.2mi
6 Sep	Cheshire League Cleavelys PB	11:40	70.72	3000mt
6 Sep	Cheshire League Cleavelys PB	5:41	68.46	1500mt
29 Aug	Heaton parkrun	20:16	71.70	5km
26 Aug	Astley & Tyldesley RC Vs Swinton RC Challenge - leg 2, Swinton	12:25	65.95	1.85mi
23 Aug	Birchwood 10k	41:56	70.45	10km
22 Aug	Woodbank parkrun	21:04	68.98	5km
16 Aug	Great Warford 10 PB	1:11:00	68.18	10mi
15 Aug	Heaton parkrun	20:54	69.53	5km
9 Aug	Cheshire League Bebbington PB	2:48	68.02	800mt
9 Aug	Cheshire League Bebbington	12:15	67.35	3000mt
9 Aug	Cheshire League Bebbington PB	15	72.21	100mt
2 Aug	N of E Track and Field League	20:39	70.37	5km
15 Jul	Horwich Jubilee Series : Race 3 PB	34:25	68.82	5mi
12 Jul	Cheshire league Crewe Track Meeting	11:47	70.02	3000mt
11 Jul	Heaton parkrun	20:37	70.48	5km
5 Jul	City of Manchester 10K	43:26	68.02	10km
27 Jun	Heaton parkrun	30:26	47.75	5km
21 Jun	Freckleton Half Marathon	1:39:59	64.05	13.1mi
20 Jun	Heaton parkrun	20:47	69.92	5km
14 Jun	21 st Boothstown Wobble SB	23:28	68.11	5.5km
6 Jun	Wharfedale Trail Marathon PB	4:05:24	52.44	25mi
24 May	Clifton Country Park Trail Races PB	29:13	72.96	4.5mi
17 May	Great Manchester Run	48:58	60.33	10km
11 Apr	Rivington Pike Fell Race PB	27:16	55.75	3.25mi
5 Apr	Blackpool Marathon	3:29:54	64.25	26.2mi
29 Mar	Wilmslow Half Marathon PB	1:32:37	69.14	13.1mi
15 Mar	Trafford 10K PB	40:41	72.62	10km
7 Mar	Bramhall parkrun PB	19:53	73.08	5km
22 Feb	Draycote Water 35 PB	4:59:55	61.59	35mi
31 Jan	Fetch North West Mile PB	6:03	68.99	1mi
2008		Result	WAVA	Distance
20 Dec	Bramhall parkrun	21:58	66.15	5km
7 Dec	Stockport 10 SB	1:11:55	67.31	10mi
8 Nov	Bramhall parkrun	31:04	46.43	5km
25 Oct	Snowdonia Marathon	3:58:18	56.11	26.2mi
28 Sep	30th Royal Manchester Children's Hospital Half Marathon SB	1:34:18	67.33	13.1mi
27 Sep	The JW Ultra SB	4:24:44	59.30	30mi
14 Sep	Worsley 4.5 Mile Multi-Terrain Race SB	32:41	64.70	4.5mi
30 Aug	Bramhall parkrun	20:24	70.70	5km
2 Aug	Bramhall parkrun	20:23	70.76	5km
2 Aug	Fetch Manchester Mile Numero 2 SB	6:07	67.71	1mi
5 Jul	Bramhall parkrun SB	20:14	71.28	5km
29 Jun	Stephen Unwin Memorial Race SB	42:44	68.57	10km
22 Jun	Freckleton Half Marathon	1:36:01	66.13	13.1mi
8 Jun	20 th Anniversary Boothstown Wobble PB	23:00	68.98	5.5km
7 Jun	Bramhall parkrun	20:19	70.99	5km
31 May	Hollins Green 5k	20:31	70.30	5km
31 May	Bramhall parkrun	20:43	69.62	5km
24 May	Bramhall parkrun	20:38	69.90	5km
18 May	Brathay Windermere Marathon	4:04:59	54.58	26.2mi
7 May	Mobberley 5 Trail Race SB	37:37	62.47	5mi
3 May	Bramhall parkrun	21:00	68.68	5km
27 Apr	Blackpool Marathon SB	3:38:42	61.14	26.2mi
19 Apr	Bramhall parkrun	22:30	64.10	5km
19 Apr	Salford 5km	22:10	65.06	5km
13 Apr	Bolton 10K	44:57	65.19	10km
21 Mar	Salford 10K	44:27	65.93	10km
16 Mar	Stafford Half Marathon	1:41:13	62.73	13.1mi
9 Mar	Oulton Park Half Marathon	1:41:16	62.70	13.1mi
2 Mar	Liverpool Half Marathon	1:42:24	62.01	13.1mi
24 Feb	Great North West Half Marathon	1:39:52	63.58	13.1mi
17 Feb	Draycote Water 35 SB	5:40:37	53.77	35mi
2007		Result	WAVA	Distance
9 Dec	Stockport 10 SB	1:20:12	59.85	10mi
2 Dec	Gravy Pud Fell Race 5 SB	1:00:59	38.53	5mi
25 Nov	Clowne Half Marathon	1:48:36	58.47	13.1mi
18 Nov	Gill Pimblott Memorial 5K SB	23:25	61.14	5km
29 Oct	Dublin Marathon SB	3:48:31	58.02	26.2mi
30 Sep	macclesfield half marathon SB	1:43:43	60.70	13.1mi
23 Sep	Worsley 4.5 Mile Multi-Terrain Race SB	35:31	59.07	4.5mi
5 Aug	Reebok Sale 10	1:22:10	57.94	10mi
8 Jul	Shifnal Steeplechase Half Marathon	1:50:10	57.15	13.1mi
3 Jun	Blackpool Marathon	4:27:06	49.64	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	0	0	1	2	3	0	29	8	5	6	7	0	61
2022	224	162	58	41	137	156	157	112	70	140	149	0	1404
2022	0	0	0	0	0	0	14	0	0	0	0	0	14
2021	132	169	224	199	189	256	214	207	166	200	184	149	2291
2020	203	178	260	289	162	158	177	151	82	108	118	117	2004
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

Wed 2nd Nov Nov 2	Thu 3rd Nov Nov 3	Fri 4th Nov Nov 4	Sat 5th Nov Nov 5	Sun 6th Nov Nov 6	Mon 7th Nov Nov 7	Tue 8th Nov Nov 8
4.4mi, 1:00:23 Run - Easy Split Summary === 1) 1m - 13:57(13:57/m) 125/138bpm [1744b/mi] 100cal 157/W 4.3/5.4mph 2) 1m - 13:55(13:55/m) 129/143bpm [1795b/mi] 96cal 160/W 4.31/6.23mph 3) 1m - 14:31(14:31/m) 122/142bpm [1771b/mi] 86cal 155/W 4.13/7.96mph 4) 1m - 13:18(13:18/m) 123/130bpm [1636b/mi] 105cal 163/W 4.51/5.06mph 5) 0.37m - 4:42(12:49/m) 126/136bpm [1615b/mi] 35cal 171/W 4.68/5.13mph Add a comment 0mi, Cross - Bodyweight Fit 7 x 60 press ups Add a comment	0.5mi, 8:18 Walk - General Split Summary === 1) 0.47m - 7:37(16:16/m) 120/156bpm [1953b/mi] 58cal 65/94rpm 3.68/5.59mph 2) 0.05m - 41(12:53/m) 149/151bpm [1920b/mi] 11cal 90/92rpm 4.65/4.67mph Add a comment 3mi, 45:51 Run - Easy Split Summary === 1) 1m - 17:05(17:05/m) 126/154bpm [2153b/mi] 106cal 130/W 3.51/5.65mph 2) 1m - 15:12(15:12/m) 127/136bpm [1931b/mi] 101cal 151/W 3.95/5.48mph 3) 1m - 13:31(13:31/m) 133/152bpm [1799b/mi] 111cal 166/W 4.44/6.86mph 4) 0m - 3(13:28/m) 149/149bpm [2006b/mi] 6cal 183/W 4.46/5.26mph Add a comment 0mi, 15:00 Cross - Bodyweight Fit 5 x 100 press ups Add a comment	4.3mi, 1:01:10 Run - Easy Split Summary === 1) 1m - 16:12(16:12/m) 121/146bpm [1961b/mi] 99cal 136/W 3.7/6.21mph 2) 1m - 14:00(14:00/m) 128/150bpm [1793b/mi] 96cal 161/W 4.29/5.33mph 3) 1m - 14:15(14:15/m) 122/131bpm [1739b/mi] 97cal 159/W 4.21/5.39mph 4) 1m - 13:06(13:06/m) 124/130bpm [1625b/mi] 93cal 162/W 4.58/5.31mph 5) 0.29m - 3:36(12:36/m) 128/134bpm [1613b/mi] 32cal 182/W 4.76/5.36mph HR bouncy at the start not sure why? Add a comment 0mi, Cross - Bodyweight Fit 5 x 70 press ups Add a comment	0.6mi, 12:08 Walk - General Split Summary === 1) 0.44m - 8:38(19:45/m) 97/113bpm [1917b/mi] 39cal 60/66rpm 3.04/4.06mph 2) 0.17m - 3:30(20:05/m) 98/114bpm [1969b/mi] 25cal 60/67rpm 2.99/4.04mph Add a comment 2.5mi, 35:47 Run - Easy Split Summary === 1) 1m - 15:08(15:08/m) 130/157bpm [1967b/mi] 93cal 151/W 3.97/5.57mph 2) 1m - 14:04(14:04/m) 127/137bpm [1787b/mi] 97cal 157/W 4.26/4.73mph 3) 0.52m - 6:35(12:34/m) 124/142bpm [1558b/mi] 54cal 162/W 4.78/up Just had to open up on the last 100 metres and stop the watch before the HR caught up 😂 5th Nov 2022, 1:00pm snogard wrote: 😀 5th Nov 2022, 1:30pm Bowman 🇸🇪 wrote: Kidding the watch at its best :) Well done! Add a comment 0mi, Cross - Bodyweight Fit 5 x 70 press ups Add a comment	8.2mi, 1:52:02 Run - Easy Split Summary === 1) 1m - 15:38(15:38/m) 128/156bpm [2001b/mi] 95cal 145/W 3.84/5.59mph 2) 1m - 14:16(14:16/m) 127/137bpm [1811b/mi] 95cal 153/W 4.21/4.94mph 3) 1m - 13:13(13:13/m) 118/129bpm [1559b/mi] 94cal 160/W 4.55/5.07mph 4) 1m - 13:18(13:18/m) 120/128bpm [1596b/mi] 94cal 164/W 4.51/5.29mph 5) 1m - 12:44(12:44/m) 124/132bpm [1580b/mi] 87cal 169/W 4.71/5.4mph 6) 1m - 13:15(13:16/m) 127/135bpm [1684b/mi] 102cal 172/W 4.53/5.24mph 7) 1m - 12:51(12:51/m) 126/153bpm [1618b/mi] 96cal 174/W 4.67/8.1mph 8) 1m - 13:57(13:57/m) 125/134bpm [1744b/mi] 98cal 161/W 4.3/5.3mph 9) 0.21m - 2:50(13:19/m) 128/137bpm [1705b/mi] 21cal 172/W 4.5/5.51mph HR bouncy again ahh . That’s recovery week done for me . Build up again now to Saturday 😀 Add a comment 0mi, Cross - Bodyweight Fit 5 x 70 press ups Add a comment	0.3mi, 5:45 Walk - General Split Summary === 1) 0.25m - 5:45(23:17/m) 88/108bpm [2049b/mi] 23cal 49/51rpm 2.58/2.8mph Add a comment 3.1mi, 40:45 Run - Easy Split Summary === 1) 1m - 13:27(13:27/m) 122/135bpm [1640b/mi] 98cal 167/W 4.46/5.68mph 2) 1m - 13:03(13:04/m) 128/146bpm [1671b/mi] 94cal 169/W 4.59/5.87mph 3) 1m - 12:57(12:57/m) 127/133bpm [1644b/mi] 97cal 169/W 4.63/5.78mph 4) 0.13m - 1:18(9:46/m) 132/156bpm [1289b/mi] 14cal 193/W 6.14/9.28mph An enjoyable little run until it came to an abrupt halt due to an untrained Dog off lead that proceeded to bounce off my leg leaving a scratch and then barked and circled me while I stood still. Of course when the owner finally sauntered up and managed to put said dog on lead she was very apologetic . I could have entered into a conversation but was so extremely angry that I just glared and bit my lip. I know all the excuses anyway but once they had passed I continued and if I saw them on return with the same occurrence there would be a different reaction from me ! 7th Nov 2022, 2:40pm Bowman 🇸🇪 wrote: 🐶 really annoying, I get so pissed if when it happens, I hope the run cleared your mind of irritation afterwards! Add a comment 0mi, Cross - Bodyweight Fit Press ups Add a comment	0.8mi, 19:54 Walk - General Split Summary === 1) 0.41m - 10:16(25:05/m) 94/106bpm [2358b/mi] 48cal 53/63rpm 2.39/2.99mph 2) 0.39m - 8:50(22:36/m) 97/109bpm [2192b/mi] 42cal 56/60rpm 2.65/3.2mph 3) 0.03m - 48(26:14/m) 106/111bpm [2780b/mi] 10cal 54/55rpm 2.29/2.91mph Add a comment 9mi, 2:00:01 Run - Medium Long Run Split Summary === 1) 1m - 13:48(13:48/m) 123/145bpm [1697b/mi] 96cal 157/W 4.35/5.29mph 2) 1m - 14:30(14:30/m) 128/152bpm [1855b/mi] 96cal 154/W 4.14/6.16mph 3) 1m - 12:44(12:44/m) 124/141bpm [1580b/mi] 94cal 168/W 4.71/5.98mph 4) 1m - 12:33(12:33/m) 124/131bpm [1556b/mi] 87cal 174/W 4.78/5.23mph 5) 1m - 13:31(13:31/m) 124/134bpm [1676b/mi] 99cal 158/W 4.44/5.66mph 6) 1m - 13:21(13:21/m) 123/135bpm [1642b/mi] 98cal 164/W 4.49/5.31mph 7) 1m - 13:20(13:20/m) 123/133bpm [1640b/mi] 92cal 165/W 4.5/5.48mph 8) 1m - 13:05(13:05/m) 123/134bpm [1609b/mi] 92cal 165/W 4.58/5.72mph 9) 1m - 13:09(13:10/m) 127/136bpm [1671b/mi] 96cal 170/W 4.56/5.43mph Add a comment
Wed 9th Nov Nov 9	Thu 10th Nov Nov 10	Fri 11th Nov Nov 11	Sat 12th Nov Nov 12	Sun 13th Nov Nov 13	Mon 14th Nov Nov 14	Tue 15th Nov Nov 15
0.7mi, 8:31 Run - Warm Down Split Summary === 1) 0.65m - 8:31(13:07/m) 129/146bpm [1692b/mi] 60cal 161/W 4.57/6.3mph Add a comment 3.1mi, 29:23 Run - Tempo Split Summary === 1) 1m - 10:00(10:00/m) 136/173bpm [1360b/mi] 86cal 224/W 6/6.95mph 2) 1m - 9:24(9:24/m) 157/172bpm [1475b/mi] 97cal 227/W 6.39/8.91mph 3) 1m - 9:07(9:07/m) 161/168bpm [1467b/mi] 94cal 234/W 6.58/9.02mph 4) 0.1m - 53(9:06/m) 168/169bpm [1530b/mi] 12cal 243/W 6.58/6.74mph Been awhile since I’ve been up in that range Add a comment 0mi, 53:00 Cross - Bodyweight Fit Press ups 5 sets Add a comment	0mi, 3:00:00 Cross - Gardening Tree pruning Gutters cleared Add a comment 2.3mi, 28:41 Run - Recovery Run Split Summary === 1) 1m - 13:19(13:19/m) 122/141bpm [1625b/mi] 89cal 166/W 4.5/6mph 2) 1m - 12:14(12:14/m) 129/138bpm [1578b/mi] 89cal 173/W 4.91/5.59mph 3) 0.27m - 3:08(11:31/m) 136/145bpm [1565b/mi] 33cal 196/W 5.21/5.57mph Couldn’t get back to sleep so…….. 10th Nov 2022, 5:45am snogard wrote: 😀 10th Nov 2022, 6:56am Bowman 🇸🇪 wrote: Good one! :) Add a comment	4.1mi, 47:36 Run - Easy Split Summary === 1) 1m - 12:20(12:20/m) 126/142bpm [1555b/mi] 88cal 179/W 4.86/6.48mph 2) 1m - 11:25(11:25/m) 134/143bpm [1530b/mi] 86cal 193/W 5.25/6.01mph 3) 1m - 11:21(11:21/m) 138/149bpm [1567b/mi] 95cal 191/W 5.29/5.8mph 4) 1m - 10:59(10:59/m) 141/150bpm [1548b/mi] 95cal 198/W 5.47/6.2mph 5) 0.14m - 1:31(10:34/m) 146/149bpm [1542b/mi] 20cal 204/W 5.68/5.97mph Another night of insomnical behaviour 😂 Add a comment	40.1mi, 9:47:40 Run - Race Split Summary === 1) 1m - 10:21(10:21/m) 142/151bpm [1470b/mi] 91cal 207/W 5.8/6.45mph 2) 1m - 10:00(10:00/m) 148/155bpm [1479b/mi] 95cal 217/W 6/6.39mph 3) 1m - 10:36(10:36/m) 148/154bpm [1568b/mi] 94cal 212/W 5.66/6.39mph 4) 1m - 11:42(11:42/m) 145/154bpm [1697b/mi] 109cal 190/W 5.13/6.39mph 5) 1m - 11:05(11:05/m) 145/152bpm [1608b/mi] 100cal 197/W 5.42/6.06mph 6) 1m - 12:22(12:22/m) 144/150bpm [1781b/mi] 116cal 176/W 4.85/6.03mph 7) 1m - 11:14(11:14/m) 145/151bpm [1630b/mi] 101cal 196/W 5.34/6.5mph 8) 1m - 11:18(11:18/m) 141/150bpm [1594b/mi] 95cal 191/W 5.31/6.05mph 9) 1m - 11:55(11:55/m) 141/149bpm [1679b/mi] 103cal 185/W 5.04/6.58mph 10) 1m - 12:34(12:34/m) 143/155bpm [1796b/mi] 113cal 177/W 4.78/5.97mph 11) 1m - 14:07(14:07/m) 141/153bpm [1990b/mi] 119cal 162/W 4.25/6.05mph 12) 1m - 12:40(12:40/m) 142/154bpm [1798b/mi] 102cal 170/W 4.74/6.34mph 13) 1m - 14:28(14:29/m) 137/150bpm [1983b/mi] 115cal 149/W 4.14/5.97mph 14) 1m - 13:39(13:39/m) 140/154bpm [1910b/mi] 108cal 163/W 4.4/5.97mph 15) 1m - 14:00(14:00/m) 138/153bpm [1932b/mi] 112cal 160/W 4.29/6.05mph 16) 1m - 14:38(14:38/m) 138/151bpm [2020b/mi] 103cal 151/W 4.1/6.2mph 17) 1m - 14:02(14:02/m) 140/156bpm [1964b/mi] 101cal 161/W 4.28/6.08mph 18) 1m - 14:54(14:54/m) 136/154bpm [2027b/mi] 107cal 148/W 4.02/6.54mph 19) 1m - 14:18(14:18/m) 137/155bpm [1958b/mi] 99cal 154/W 4.2/5.84mph 20) 1m - 13:55(13:55/m) 142/156bpm [1977b/mi] 108cal 159/W 4.31/6.03mph 21) 1m - 14:30(14:30/m) 138/152bpm [2000b/mi] 107cal 155/W 4.14/6.06mph 22) 1m - 18:17(18:17/m) 140/164bpm [2560b/mi] 134cal 124/W 3.28/7.88mph 23) 1m - 13:30(13:30/m) 135/152bpm [1823b/mi] 102cal 164/W 4.45/6.08mph 24) 1m - 15:54(15:54/m) 128/151bpm [2035b/mi] 96cal 138/W 3.77/5.84mph 25) 1m - 15:02(15:02/m) 131/145bpm [1969b/mi] 106cal 153/W 4/6.05mph 26) 1m - 14:19(14:19/m) 129/146bpm [1847b/mi] 93cal 150/W 4.19/6.16mph 27) 1m - 18:24(18:24/m) 127/142bpm [2337b/mi] 108cal 129/W 3.26/5.87mph 28) 1m - 14:24(14:24/m) 132/148bpm [1901b/mi] 101cal 154/W 4.17/6.46mph 29) 1m - 14:57(14:57/m) 133/149bpm [1989b/mi] 100cal 146/W 4.01/5.76mph 30) 1m - 16:29(16:29/m) 131/146bpm [2159b/mi] 101cal 147/W 3.64/6.03mph 31) 1m - 20:48(20:48/m) 123/149bpm [2559b/mi] 127cal 105/W 2.88/5.68mph 32) 1m - 16:33(16:33/m) 129/145bpm [2135b/mi] 106cal 135/W 3.63/5.84mph 33) 1m - 15:57(15:57/m) 128/148bpm [2041b/mi] 102cal 139/W 3.77/5.84mph 34) 1m - 14:37(14:37/m) 130/146bpm [1901b/mi] 99cal 150/W 4.1/5.84mph 35) 1m - 16:49(16:49/m) 123/146bpm [2068b/mi] 100cal 134/W 3.57/5.78mph 36) 1m - 18:40(18:40/m) 116/136bpm [2166b/mi] 100cal 116/W 3.21/5.33mph 37) 1m - 17:20(17:20/m) 122/138bpm [2115b/mi] 108cal 128/W 3.46/5.29mph 38) 1m - 16:09(16:09/m) 126/142bpm [2035b/mi] 95cal 138/W 3.72/5.86mph 39) 1m - 16:02(16:02/m) 127/147bpm [2035b/mi] 104cal 138/W 3.74/5.81mph 40) 1m - 18:33(18:33/m) 111/132bpm [2060b/mi] 99cal 120/W 3.23/5.14mph 41) 0.13m - 6:37(49:30/m) 121/145bpm [5990b/mi] 41cal 47/W 1.21/5.08mph 12th Nov 2022, 6:46pm Bowman 🇸🇪 wrote: Damn, that’s some proper mileage. Well done Duncan! 12th Nov 2022, 7:47pm UltraDunc wrote: Thanks 12th Nov 2022, 8:54pm Steve NordRunner wrote: Great to see you doing so well. Are you doing Sale water park again, or was that a one-off event? 12th Nov 2022, 11:13pm UltraDunc wrote: Yes I am doing sale water park but have another mara on 27/11 ! Add a comment 0mi, Cross - Bodyweight Fit Press ups 5 sets Add a comment	1mi, 39:54 Walk - General Split Summary === 1) 0.34m - 11:06(32:40/m) 82/91bpm [2678b/mi] 35cal 47/60rpm 1.84/2.78mph 2) 0.39m - 11:14(29:00/m) 83/91bpm [2408b/mi] 37cal 47/55rpm 2.07/2.48mph 3) 0.29m - 17:31(1:01:10/m) 86/96bpm [5261b/mi] 69cal 45/61rpm 0.98/3.11mph Add a comment 4mi, 1:02:13 Run - Recovery Run Split Summary === 1) 1m - 14:52(14:52/m) 117/142bpm [1739b/mi] 92cal 152/W 4.04/5.43mph 2) 1m - 15:30(15:30/m) 121/136bpm [1876b/mi] 101cal 141/W 3.87/5.15mph 3) 1m - 16:36(16:36/m) 126/148bpm [2091b/mi] 100cal 133/W 3.61/5.24mph 4) 1m - 15:01(15:01/m) 117/140bpm [1756b/mi] 90cal 146/W 4/5.63mph 5) 0.02m - 15(13:49/m) 133/136bpm [1838b/mi] 7cal 161/W 4.34/4.47mph Add a comment	0.6mi, 10:14 Walk - General Split Summary === 1) 0.45m - 8:35(19:00/m) 101/124bpm [1919b/mi] 46cal 60/63rpm 3.16/3.77mph 2) 0.1m - 1:39(16:33/m) 126/128bpm [2085b/mi] 17cal 62/63rpm 3.63/3.62mph Add a comment 3.2mi, 40:27 Run - Recovery Run Split Summary === 1) 1m - 13:30(13:30/m) 120/138bpm [1619b/mi] 95cal 167/W 4.45/6.39mph 2) 1m - 12:16(12:16/m) 124/136bpm [1521b/mi] 95cal 178/W 4.89/5.65mph 3) 1m - 12:19(12:19/m) 125/133bpm [1540b/mi] 88cal 180/W 4.87/8.91mph 4) 0.2m - 2:22(11:31/m) 130/132bpm [1498b/mi] 23cal 187/W 5.2/5.52mph Feeling surprisingly good 😊 Add a comment 0mi, 6:00 Cross - Bodyweight Fit Press ups Add a comment	8.9mi, 1:50:41 Run - Easy Split Summary === 1) 1m - 13:28(13:28/m) 120/137bpm [1616b/mi] 92cal 164/W 4.46/5.97mph 2) 1m - 12:18(12:18/m) 125/132bpm [1537b/mi] 94cal 182/W 4.88/5.65mph 3) 1m - 11:56(11:56/m) 126/134bpm [1504b/mi] 89cal 184/W 5.03/5.87mph 4) 1m - 11:48(11:48/m) 126/133bpm [1487b/mi] 91cal 187/W 5.08/7.46mph 5) 1m - 12:26(12:26/m) 124/135bpm [1541b/mi] 88cal 174/W 4.83/6.21mph 6) 1m - 12:42(12:42/m) 123/134bpm [1562b/mi] 98cal 171/W 4.73/5.52mph 7) 1m - 12:17(12:17/m) 127/135bpm [1560b/mi] 91cal 180/W 4.88/6.58mph 8) 1m - 13:15(13:15/m) 120/130bpm [1590b/mi] 88cal 166/W 4.53/5.93mph 9) 0.87m - 10:31(12:03/m) 126/135bpm [1518b/mi] 84cal 180/W 4.98/5.5mph 15th Nov 2022, 9:53am Steve NordRunner wrote: You seem to be recovering quickly! Add a comment
Wed 16th Nov Nov 16	Thu 17th Nov Nov 17	Fri 18th Nov Nov 18	Sat 19th Nov Nov 19	Sun 20th Nov Nov 20	Mon 21st Nov Nov 21	Tue 22nd Nov Nov 22
2.6mi, 29:32 Run - Easy Split Summary === 1) 1m - 12:02(12:02/m) 128/151bpm [1540b/mi] 91cal 187/W 4.98/6.48mph 2) 1m - 11:16(11:16/m) 130/135bpm [1466b/mi] 104cal 190/W 5.33/5.82mph 3) 0.56m - 6:13(11:07/m) 133/145bpm [1479b/mi] 53cal 197/W 5.39/6.03mph Add a comment	0mi, Cross - Bodyweight Fit Press ups Add a comment 4.6mi, 1:00:52 Run - Easy Split Summary === 1) 1m - 13:05(13:05/m) 125/139bpm [1636b/mi] 96cal 165/W 4.58/6.76mph 2) 1m - 13:00(13:00/m) 125/142bpm [1625b/mi] 100cal 175/W 4.61/5.55mph 3) 1m - 14:22(14:22/m) 122/140bpm [1752b/mi] 105cal 152/W 4.18/5.97mph 4) 1m - 12:48(12:48/m) 123/132bpm [1574b/mi] 92cal 169/W 4.69/6.3mph 5) 0.61m - 7:37(12:29/m) 124/131bpm [1547b/mi] 64cal 179/W 4.81/5.31mph Add a comment	0.6mi, 9:24 Walk - General Split Summary === 1) 0.5m - 8:16(16:41/m) 98/115bpm [1634b/mi] 42cal 62/68rpm 3.6/5.82mph 2) 0.07m - 1:08(16:12/m) 91/94bpm [1475b/mi] 6cal 63/64rpm 3.7/3.72mph Add a comment 0.6mi, 9:29 Walk - General Split Summary === 1) 0.48m - 8:05(16:52/m) 111/133bpm [1873b/mi] 55cal 66/78rpm 3.56/4.46mph 2) 0.09m - 1:24(15:03/m) 101/111bpm [1521b/mi] 9cal 67/70rpm 3.99/4.31mph Add a comment 0mi, 10:00 Cross - Bodyweight Fit Press ups 5 sets Add a comment 2.8mi, 33:02 Run - Easy Split Summary === 1) 1m - 11:56(11:56/m) 126/139bpm [1503b/mi] 97cal 180/W 5.03/6.82mph 2) 1m - 11:52(11:52/m) 132/148bpm [1567b/mi] 99cal 184/W 5.05/5.48mph 3) 0.8m - 9:14(11:36/m) 129/133bpm [1497b/mi] 75cal 186/W 5.17/5.76mph Add a comment	0mi, Cross - Bodyweight Fit Press ups 5 sets Add a comment 2.6mi, 34:35 Run - Easy Split Summary === 1) 1m - 13:19(13:20/m) 121/137bpm [1612b/mi] 95cal 164/W 4.5/7.82mph 2) 1m - 14:15(14:15/m) 124/154bpm [1766b/mi] 105cal 162/W 4.21/7.17mph 3) 0.64m - 7:01(10:55/m) 125/146bpm [1364b/mi] 65cal 197/W 5.5/7.29mph Add a comment	3mi, 38:59 Run - Easy Split Summary === 1) 1m - 13:44(13:44/m) 122/139bpm [1675b/mi] 98cal 161/W 4.37/6.34mph 2) 1m - 12:58(12:58/m) 130/154bpm [1686b/mi] 98cal 168/W 4.62/5.75mph 3) 0.99m - 12:17(12:22/m) 127/144bpm [1570b/mi] 98cal 173/W 4.85/6.1mph Add a comment	5.2mi, 59:43 Run - Easy Split Summary === 1) 1m - 11:45(11:45/m) 135/160bpm [1585b/mi] 99cal 188/W 5.11/6.46mph 2) 1m - 11:19(11:19/m) 139/156bpm [1574b/mi] 95cal 193/W 5.3/5.76mph 3) 1m - 11:26(11:26/m) 137/149bpm [1566b/mi] 103cal 192/W 5.25/8.44mph 4) 1m - 11:20(11:20/m) 137/144bpm [1553b/mi] 96cal 193/W 5.29/7.96mph 5) 1m - 11:15(11:15/m) 136/143bpm [1529b/mi] 105cal 190/W 5.34/6.08mph 6) 0.24m - 2:39(11:12/m) 141/146bpm [1580b/mi] 24cal 209/W 5.35/5.72mph Just gone at a conversational pace and not worry a bout HR Add a comment	0mi, Cross - Bodyweight Fit Press ups Add a comment 2.8mi, 31:54 Run - Easy Split Summary === 1) 1m - 11:36(11:36/m) 124/143bpm [1439b/mi] 88cal 187/W 5.17/6.28mph 2) 1m - 11:29(11:29/m) 137/146bpm [1573b/mi] 104cal 193/W 5.23/5.44mph 3) 0.77m - 8:49(11:27/m) 137/150bpm [1569b/mi] 75cal 189/W 5.24/7.88mph Add a comment
Wed 23rd Nov Nov 23	Thu 24th Nov Nov 24	Fri 25th Nov Nov 25	Sat 26th Nov Nov 26	Sun 27th Nov Nov 27	Mon 28th Nov Nov 28	Tue 29th Nov Nov 29
0mi, Cross - Bodyweight Fit Press ups Add a comment 4mi, 49:32 Run - Easy Split Summary === 1) 1m - 13:20(13:20/m) 125/141bpm [1667b/mi] 92cal 168/W 4.5/6.25mph 2) 1m - 13:10(13:10/m) 128/136bpm [1686b/mi] 99cal 173/W 4.56/5.06mph 3) 1m - 11:32(11:32/m) 128/138bpm [1477b/mi] 97cal 188/W 5.2/5.92mph 4) 1m - 11:29(11:32/m) 131/144bpm [1510b/mi] 97cal 190/W 5.2/6.2mph Add a comment	3.9mi, 43:40 Run - General Split Summary === 1) 1m - 12:23(12:23/m) 128/145bpm [1585b/mi] 98cal 181/W 4.84/7.96mph 2) 1m - 11:26(11:27/m) 136/144bpm [1556b/mi] 97cal 195/W 5.24/5.84mph 3) 1m - 10:41(10:41/m) 139/147bpm [1485b/mi] 99cal 207/W 5.62/6.36mph 4) 0.89m - 9:09(10:20/m) 143/151bpm [1478b/mi] 91cal 212/W 5.81/6.66mph Add a comment 0mi, Cross - Bodyweight Fit Press ups Add a comment	3.1mi, 38:39 Run - Easy Split Summary === 1) 1m - 13:12(13:12/m) 116/134bpm [1531b/mi] 94cal 168/W 4.55/6.28mph 2) 1m - 12:17(12:17/m) 123/131bpm [1510b/mi] 95cal 175/W 4.88/5.42mph 3) 1m - 12:14(12:14/m) 121/127bpm [1480b/mi] 84cal 177/W 4.91/5.55mph 4) 0.08m - 57(11:41/m) 123/125bpm [1437b/mi] 13cal 189/W 5.14/5.35mph Add a comment 0mi, Cross - Bodyweight Fit Press ups 80’s Add a comment	2.2mi, 26:11 Run - Easy Split Summary === 1) 1m - 12:31(12:31/m) 118/134bpm [1476b/mi] 88cal 173/W 4.8/5.98mph 2) 1m - 11:51(11:51/m) 124/136bpm [1469b/mi] 91cal 184/W 5.06/5.63mph 3) 0.16m - 1:49(11:33/m) 128/134bpm [1478b/mi] 21cal 187/W 5.2/5.46mph Add a comment 0mi, Cross - Bodyweight Fit Press ups 70’s Add a comment	3.9mi, 37:47 Run - General Split Summary === 1) 1m - 9:29(9:29/m) 148/162bpm [1403b/mi] 91cal 223/W 6.32/6.64mph 2) 1m - 9:43(9:43/m) 155/161bpm [1507b/mi] 104cal 228/W 6.16/6.88mph 3) 1m - 9:40(9:40/m) 158/162bpm [1529b/mi] 101cal 227/W 6.2/6.88mph 4) 0.85m - 8:55(10:31/m) 155/160bpm [1631b/mi] 108cal 215/W 5.71/6.6mph Add a comment 2.1mi, 23:32 Run - Easy Split Summary === 1) 1m - 11:33(11:33/m) 132/152bpm [1525b/mi] 97cal 193/W 5.19/8.1mph 2) 1m - 10:38(10:38/m) 139/146bpm [1478b/mi] 91cal 203/W 5.63/6.13mph 3) 0.13m - 1:21(10:14/m) 144/148bpm [1473b/mi] 20cal 209/W 5.87/6.21mph 27th Nov 2022, 8:57am snogard wrote: 😀 Add a comment 0mi, Cross - Bodyweight Fit Press ups 70’s Add a comment	0.6mi, 12:24 Walk - General Split Summary === 1) 0.49m - 10:29(21:13/m) 99/127bpm [2101b/mi] 58cal 58/67rpm 2.83/4.89mph 2) 0.1m - 1:56(19:37/m) 91/101bpm [1785b/mi] 8cal 57/60rpm 3.06/3.36mph Add a comment 0.5mi, 10:24 Walk - General Split Summary === 1) 0.47m - 9:06(19:15/m) 99/123bpm [1907b/mi] 49cal 57/61rpm 3.12/3.75mph 2) 0.06m - 1:18(21:53/m) 105/114bpm [2298b/mi] 8cal 60/63rpm 2.74/3.79mph Add a comment 2.5mi, 29:31 Run - Easy Split Summary === 1) 1m - 12:08(12:08/m) 133/143bpm [1614b/mi] 97cal 180/W 4.95/6.68mph 2) 1m - 12:20(12:20/m) 133/145bpm [1640b/mi] 95cal 178/W 4.86/6.01mph 3) 0.46m - 5:04(10:59/m) 141/149bpm [1548b/mi] 53cal 199/W 5.47/6.43mph Hard going for given pace , though lurgy has something to do with that Add a comment 0.7mi, 13:45 Walk - General Split Summary === 1) 0.53m - 7:57(14:59/m) 101/116bpm [1514b/mi] 44cal 63/65rpm 4/4.71mph 2) 0.13m - 5:49(46:21/m) 90/103bpm [4171b/mi] 27cal 60/68rpm 1.3/3.97mph Add a comment 0mi, Cross - Bodyweight Fit Press ups 80’s Add a comment	1.2mi, 14:25 Run - General Split Summary === 1) 1m - 12:28(12:28/m) 123/137bpm [1534b/mi] 94cal 175/W 4.81/5.71mph 2) 0.17m - 1:57(11:33/m) 130/136bpm [1502b/mi] 20cal 184/W 5.19/5.42mph Add a comment

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UltraDunc M60 Greater Manchester

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UltraDunc
M60 Greater Manchester