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ali_ke M45

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Sale Harriers Manchester

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Mileage

Training

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Races
101
Miles
547
WAVA
78.40%
5k
18:27
5M
33:13
10k
38:14
Half
1:26:04
Mara
3:11:21

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Dist	Race	Best	Pace	WAVA	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016
3.3km	Renfrewshire XC Relays Linwood3.3km	12:36	6:09	68.25	1				12:36
4km	West District XC Relays4km	16:54	6:48	61.68	1				16:54
2.8mi	George Cummings Road Relays, Houston2.8mi	16:40	6:04	71.96	1		16:40
5km	Sale 5k Sizzler (3)5km	18:27	5:56	77.45	29		19:59	20:00	19:01	18:33	19:00	18:58	18:54	18:27
3.7mi	Scottish Veteran Harriers Road Relay, Strathclyde Park3.7mi	24:30	6:41	66.31	1				24:30
6km	Northern Athletics 6 Stage Road Relays6km	24:37	6:36	69.11	1								24:37
4.7mi	Northern 12 Stage Road Relays, Sefton Pk Liverpool4.7mi	30:02	6:23	72.23	1						30:02
4.8mi	Calderdale Way Relay - Leg 34.8mi	48:00	10:00	46.87	1								48:00
5mi	Tintwistle Round the Resers Race5mi	33:13	6:39	71.11	3					44:52	33:51			33:13
10km	Trafford 10K10km	38:14	6:09	78.40	39	44:51	40:33	41:23	38:52	39:32	40:13	40:35	39:01	38:34	38:14
12km	Scottish National XC Champs - Senior Men - Falkirk12km	54:07	7:15	64.33	1					54:07
8.6mi	Calderdale Way Relay - Leg 28.6mi	1:17:10	9:02	52.97	1							1:17:10
13.1mi	Wilmslow Half Marathon13.1mi	1:26:04	6:34	75.23	14		1:35:00		1:32:32	1:29:41	1:29:25			1:26:04	1:30:03
26.2mi	London Marathon26.2mi	3:11:21	7:18	70.36	5		3:28:55			3:41:51		3:14:56		3:11:21

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2009	1	0	0	0	0	0	0	0	0	0	0	0	1
2008	0	77	169	181	62	0	0	0	0	23	0	33	546

Sat 1st Jul Jul 1	Sun 2nd Jul Jul 2	Mon 3rd Jul Jul 3	Tue 4th Jul Jul 4	Wed 5th Jul Jul 5	Thu 6th Jul Jul 6	Fri 7th Jul Jul 7
-	-	-	-	-	-	-
Sat 8th Jul Jul 8	Sun 9th Jul Jul 9	Mon 10th Jul Jul 10	Tue 11th Jul Jul 11	Wed 12th Jul Jul 12	Thu 13th Jul Jul 13	Fri 14th Jul Jul 14
-	-	-	-	-	-	-
Sat 15th Jul Jul 15	Sun 16th Jul Jul 16	Mon 17th Jul Jul 17	Tue 18th Jul Jul 18	Wed 19th Jul Jul 19	Thu 20th Jul Jul 20	Fri 21st Jul Jul 21
-	-	-	-	-	-	-
Sat 22nd Jul Jul 22	Sun 23rd Jul Jul 23	Mon 24th Jul Jul 24	Tue 25th Jul Jul 25	Wed 26th Jul Jul 26	Thu 27th Jul Jul 27	Fri 28th Jul Jul 28
-	-	-	-	-	-	-

2016	Date	Result	WAVA
Wilmslow Festive 10k	4 Dec	38:48	77.86%
Las Vegas Rock N Roll Half Marathon	13 Nov	1:30:36	72.05%
Manchester Half Marathon	16 Oct	1:35:06	68.64%
English Half Marathon	18 Sep	1:39:57	65.31%
Colshaw Hall 10k (Knutsford)	26 Jun	40:18	74.38%
Wilmslow Half Marathon	3 Apr	1:30:03	72.49%
Trafford 10K	13 Mar	38:14	78.40%
2015	Date	Result	WAVA
Leeds Abbey Dash	15 Nov	39:49	74.69%
Cheshire 10k	7 Nov	38:34	77.12%
City of Salford 10k	6 Sep	38:57	76.36%
Sale 5k Sizzler (4)	6 Aug	18:29	77.31%
Sale 5k Sizzler (3)	23 Jul	18:27	77.45%
Wythenshawe parkrun	18 Jul	20:00	71.44%
We Love Manchester 10km	12 Jul	40:08	74.10%
Sale 5k Sizzler (1)	25 Jun	18:45	76.21%
Tintwistle Round the Resers Race	17 Jun	33:13	71.11%
South Manchester parkrun	13 Jun	19:08	74.68%
London Marathon	26 Apr	3:11:21	70.36%
Wilmslow Half Marathon	22 Mar	1:26:04	75.23%
Trafford 10K	8 Mar	38:57	76.36%
2014	Date	Result	WAVA
Cheshire 10k	2 Nov	39:01	75.63%
Northern Athletics 6 Stage Road Relays	20 Sep	24:37	69.11%
City of Salford 10k	7 Sep	39:40	74.39%
Sale 5k Sizzler (4)	14 Aug	18:58	74.75%
Sale 5k Sizzler (2)	17 Jul	18:54	75.01%
Sale Harriers 5k Club Time Trial (Closed)	26 Jun	19:01	74.55%
Calderdale Way Relay - Leg 3	11 May	48:00	46.87%
2013	Date	Result	WAVA
Cheshire 10k	29 Sep	40:35	72.16%
Sale 5k Sizzler (4)	15 Aug	19:48	71.06%
Sale 5k Sizzler (3)	1 Aug	19:38	71.66%
Sale 5k Sizzler (2)	18 Jul	19:38	71.66%
Sale 5k Sizzler (1)	4 Jul	18:58	74.18%
Great Manchester Run	26 May	40:38	72.07%
Calderdale Way Relay - Leg 2	19 May	1:17:10	52.97%
Greater Manchester Marathon	28 Apr	3:14:56	67.89%
2012	Date	Result	WAVA
Leeds Abbey Dash	18 Nov	40:13	72.25%
Achilles Heel Bella 5K	19 Aug	19:08	72.97%
Manchester 5k Sizzler (4)	16 Aug	19:04	73.22%
Manchester 5k Sizzler (3)	2 Aug	19:19	72.27%
Manchester 5k Sizzler (2)	19 Jul	19:00	73.48%
Tintwistle Round the Resers race	27 Jun	33:51	68.18%
Great Manchester Run	20 May	41:45	69.60%
Northern 12 Stage Road Relays, Sefton Pk Liverpool	31 Mar	30:02	72.23%
Wilmslow Half Marathon	25 Mar		0.00%
Great North West Half Marathon	26 Feb	1:29:25	70.66%
2011	Date	Result	WAVA
Leeds Abbey Dash	20 Nov	39:32	72.95%
Lantern Pike Fell Race	17 Sep	44:52	51.05%
Bella 5K	21 Aug	19:08	72.42%
Helensburgh half marathon	7 Aug	1:31:23	68.59%
Manchester 5k Sizzler (3)	28 Jul	19:02	72.80%
Manchester 5k Sizzler (2)	14 Jul	18:33	74.70%
Manchester 5k Sizzler (1)	30 Jun	18:59	72.99%
Polaroid Series - Dumbarton 10k	2 Jun	41:08	70.11%
Great Manchester Run	15 May	39:41	72.68%
London Marathon	17 Apr	3:41:51	58.66%
Wilmslow Half Marathon	27 Mar	1:29:41	69.89%
Great North West Half Marathon	27 Feb	1:31:01	68.86%
Scottish National XC Champs - Senior Men - Falkirk	19 Feb	54:07	64.33%
2010	Date	Result	WAVA
Strathaven Run With the Wind 10K	7 Nov	38:52	73.65%
Renfrewshire XC Relays Linwood	16 Oct	12:36	68.25%
West District XC Relays	9 Oct	16:54	61.68%
City of Stirling 10k	19 Sep	39:25	72.62%
DeafBlind Scotland "Field of Dreams" One-off 10K Road Race	22 Aug	41:10	69.53%
Glasgow Parkrun	14 Aug	19:30	70.53%
Helensburgh Half-Marathon	1 Aug	1:32:32	67.19%
Girvan Half Marathon	11 Jul	1:42:02	60.94%
jogscotland 5k Challenge - Glasgow 1 - Glasgow Green	23 Jun	19:01	72.32%
Men's Health Forum Scotland 10K for Men	20 Jun	40:41	70.36%
Polaroid Series - Dumbarton 10k	3 Jun	42:33	67.27%
Strathclyde Parkrun	22 May	19:25	70.83%
Polaroid Series - Helensburgh 10k	20 May	39:54	71.74%
Glasgow parkrun	15 May	19:31	70.47%
Troon Tortoises 10K	5 May	39:59	71.59%
Glasgow parkrun	1 May	19:30	70.53%
Scottish Road Relay Championships Short Stage (3.15 miles)	3 Apr	20:40	67.47%
Grangemouth Round the Houses 10K	28 Mar	42:20	67.62%
Clydesdale Harriers 5K	20 Mar	19:55	69.05%
Glasgow parkrun	6 Mar	20:26	67.31%
Jack Crawford Memorial 10K	27 Feb	44:40	64.09%
Scottish Veteran Harriers Road Relay, Strathclyde Park	24 Jan	24:30	66.31%
2009	Date	Result	WAVA
Men's Health Forum Scotland 10K	21 Jun	41:37	68.27%
Bellahouston RR President's Cup (closed)	17 Jun	20:00	68.25%
Polaroid Series - Dumbarton 10K	4 Jun	41:23	68.65%
Polaroid Series - Helensburgh 10K	21 May	42:02	67.59%
Great Edinburgh Run 10K	3 May	43:37	65.13%
Glasgow parkrun	25 Apr	21:14	64.28%
2008	Date	Result	WAVA
Cambuslang Down by the River 10K	28 Dec	42:37	66.66%
Ayr Turkey Trot 10K	26 Dec	41:10	69.01%
Strathaven Run With the Wind 10K	23 Nov	40:33	69.52%
Dublin Marathon	27 Oct	3:28:55	60.77%
George Cummings Road Relays, Houston	27 Sep	16:40	71.96%
Great Scottish Run Half Marathon	7 Sep	1:38:30	62.15%
Bute Highland Games 10K	23 Aug	42:36	66.17%
Bellahouston Road Runners 5K	17 Aug	19:59	67.77%
Helensburgh Half-Marathon	3 Aug	1:35:00	64.43%
Men's Health Forum Scotland 10K	15 Jun	42:31	66.30%
Edinburgh Marathon	25 May	3:57:30	53.46%
Troon Tortoises 10K	7 May	43:21	65.03%
Alloa Half Marathon	23 Mar	1:39:01	61.82%
2007	Date	Result	WAVA
Ayr Turkey Trot 10K	26 Dec	44:51	62.85%
Great Scottish Run 10K	2 Sep	47:41	58.68%
Men's Health Forum Scotland 10K	17 Jun	49:57	56.02%

ali_ke M45

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