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Fox on a run M50

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Recent Training
16th May	Intervals	6mi	50:51
15th May	Trail Run	14mi	2:43:44
12th May	Track Session	6mi	45:37
11th May	General	3mi	26:00
9th May	Intervals	5.5mi	44:27

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Best Times
Best WAVA

Dist	Races	PB	WB	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013
3mi	1	26:12 8:44/mi	51.25								26:12 51.25
5km	27	19:06 6:09/mi	73.86						19:33 70.12	19:15 71.72	19:47 70.80	19:06 73.86	19:44 71.49	20:13 70.29
4mi	1	43:57 10:59/mi	40.44							43:57 40.44
7km	1	29:43 6:50/mi	67.70											29:43 67.70
4.7mi	2	33:25 7:07/mi	63.08						35:36 58.77	33:25 63.08
5mi	2	35:10 7:02/mi	65.77					35:54 61.53						35:10 65.77
5.2mi	1	51:26 9:53/mi	45.69							51:26 45.69
5.5mi	2	50:34 9:12/mi	49.92										50:34 49.92
5.6mi	1	50:28 9:01/mi	50.27								50:28 50.27
5.8mi	1	53:33 9:19/mi	49.82											53:33 49.82
10km	16	38:13 6:09/mi	74.83			46:23 58.64	44:26 61.55	43:25 63.39	41:03 68.04	38:46 72.61	38:30 73.12		38:13 74.83
7mi	1	48:14 6:53/mi	67.29									48:14 67.29
8mi	4	59:45 7:28/mi	62.08							1:01:24 58.98		1:00:10 61.15	59:45 62.08
10mi	8	1:06:54 6:41/mi	68.88			1:16:22 58.71	1:15:47 59.50	1:11:42 63.30	1:54:43 39.85	1:06:54 68.88
12mi	1	1:32:00 7:40/mi	59.67						1:32:00 59.67
13.1mi	33	1:23:43 6:23/mi	73.97	1:43:19 56.96	1:47:14 55.10	1:41:24 58.53	1:38:28 60.27	1:36:07 62.08	1:32:05 65.65	1:27:27 69.13	1:25:05 71.60	1:23:43 73.97	1:25:22 72.54	1:27:47 71.13
20mi	1	2:25:06 7:15/mi	65.20							2:25:06 65.20
21mi	4	2:50:57 8:08/mi	59.04								3:03:43 54.49	2:50:57 59.04	2:55:49 57.88	3:12:15 53.38
26.2mi	25	2:59:19 6:51/mi	72.73		4:16:24 48.53	3:47:48 54.87	3:44:20 56.02	3:39:21 57.64	3:18:58 63.54	3:14:45 65.37	3:08:29 68.06	3:00:23 71.70	2:59:19 72.73	3:09:47 69.29
40mi	1	7:17:52 10:57/mi	46.24								7:17:52 46.24
50mi	1	10:06:49 12:08/mi	46.08							10:06:49 46.08
56mi	3	11:06:00 11:54/mi	47.41								11:06:00 47.41		13:28:00 39.73	11:33:00 46.71

2013		Result	WAVA	Distance
15 Sep	Great North Run	1:32:58	67.72	13.1mi
7 Sep	Bullock Smithy SB	11:33:00	46.71	56mi
21 Jul	The Gravy 6 Trail Race	42:02	66.77	6mi
20 Jul	Burnage parkrun	21:17	66.77	5km
11 Jul	Foodbank 5k	23:36	60.22	5km
7 Jul	Debdale Grand Prix 7k, The Eddie Cheetham Memorial PB	29:43	67.70	7km
29 Jun	The Whaley Waltz Fell Race PB	53:33	49.82	5.75mi
22 Jun	Bramhall parkrun	20:55	67.94	5km
5 Jun	Boar's Head - Fell Race	59:37	54.10	6.9mi
19 May	Brathay Windermere Marathon	3:24:55	64.17	26.2mi
4 May	Burnage parkrun	20:38	68.87	5km
21 Apr	London Marathon	3:14:37	67.57	26.2mi
15 Apr	Boston Marathon SB	3:09:47	69.29	26.2mi
6 Apr	Bramhall parkrun SB	20:13	70.29	5km
24 Mar	Wilmslow Half Marathon SB	1:27:47	71.13	13.1mi
9 Mar	Grindleford Gallop SB	3:12:15	53.38	21mi
6 Jan	Hit the Trail 5 mile (approx) 11.00am Start PB	35:10	65.77	5mi
2012		Result	WAVA	Distance
1 Dec	Woodbank parkrun#170	21:34	65.89	5km
24 Nov	Woodbank parkrun#169	20:55	67.94	5km
27 Oct	Snowdonia Marathon	3:27:33	63.36	26.2mi
20 Oct	Woodbank parkrun#164	21:05	67.40	5km
30 Sep	Macclesfield Half Marathon	1:31:35	68.18	13.1mi
23 Sep	Big Stockport Run	40:41	70.86	10km
9 Sep	Woodford 10k (All Proceeds to St Ann's Hospice)	43:45	65.90	10km
1 Sep	Bullock Smithy SB	13:28:00	39.73	56mi
7 Jul	Woodbank parkrun	20:03	70.36	5km
30 Jun	Whaley Waltz PB	50:34	49.92	5.5mi
9 Jun	Woodbank parkrun#145	20:35	68.54	5km
6 Jun	Boar's Head fell race PB	59:45	62.08	8mi
26 May	Marple parkrun SB	19:44	71.49	5km
29 Apr	Greater Manchester Marathon	3:21:19	64.78	26.2mi
22 Apr	London Marathon PB	2:59:19	72.73	26.2mi
6 Apr	Salford 10k PB	38:13	74.83	10km
10 Mar	Grindleford Gallop SB	2:55:49	57.88	21mi
19 Feb	Village Bakery Half Marathon SB	1:25:22	72.54	13.1mi
22 Jan	Derby Arms Inskip Half Marathon	1:28:54	69.66	13.1mi
2011		Result	WAVA	Distance
5 Nov	Langley 7 PB	48:14	67.29	7mi
9 Oct	MBNA Chester Marathon	3:03:57	70.89	26.2mi
11 Sep	Lake Vyrnwy Half Marathon PB	1:23:43	73.97	13.1mi
11 Aug	Manchester 5k Sizzler (4) PB	19:06	73.86	5km
23 Jul	Woodbank parkrun(A.C.)	24:19	58.02	5km
16 Jul	Bramhall parkrun	20:37	67.93	5km
30 Jun	Manchester 5k Sizzler (1)	19:25	72.13	5km
19 Jun	Kinder Trog	2:44:51	46.65	16mi
8 Jun	Boar's Head fell race SB	1:00:10	61.15	8mi
29 May	Buxton Half Marathon	1:33:06	65.97	13.1mi
17 Apr	London Marathon SB	3:00:23	71.70	26.2mi
9 Apr	Woodbank parkrun	19:57	70.20	5km
27 Mar	Liverpool Half Marathon	1:24:16	72.88	13.1mi
12 Mar	Grindleford Gallop PB	2:50:57	59.04	21mi
2010		Result	WAVA	Distance
18 Dec	Woodbank parkrun	21:37	64.79	5km
7 Nov	ING New York City Marathon	3:23:02	63.70	26.2mi
10 Oct	Congleton Half Marathon	1:26:14	71.22	13.1mi
18 Sep	High Peak 40 Mile Challenge PB	7:17:52	46.24	40mi
4 Sep	bullock smithy PB	11:06:00	47.41	56mi
21 Aug	Woodbank parkrun SB	19:47	70.80	5km
28 Jul	Macc Forest 5	41:25	60.48	5.5mi
13 Jun	Kinder Trog	2:25:38	52.37	16mi
26 May	Vanessa Chappell Fell Race PB	50:28	50.27	5.6mi
14 May	May Queen Fell Race PB	26:12	51.25	3mi
25 Apr	London Marathon SB	3:08:29	68.06	26.2mi
2 Apr	Salford 10k SB	38:30	73.12	10km
28 Mar	Wilmslow Half Marathon SB	1:25:05	71.60	13.1mi
13 Mar	Grindleford Gallop SB	3:03:43	54.49	21mi
20 Feb	Bramhall parkrun	20:28	67.94	5km
2009		Result	WAVA	Distance
13 Dec	Stockport 10	1:07:39	68.11	10mi
29 Nov	Famous Grouse PB	51:26	45.69	5.2mi
28 Nov	Wesham 10k	40:54	68.83	10km
17 Oct	Rowbotham Round Rotherham 50 PB	10:06:49	46.08	50mi
20 Sep	Berlin Marathon	3:21:33	63.65	26.2mi
12 Sep	Marple 10k Trail Run SB	38:46	72.61	10km
16 Aug	Great Warford 10 PB	1:06:54	68.88	10mi
28 Jun	Platt Fields 10km	42:22	65.92	10km
10 Jun	Boars Head fell race SB	1:01:24	58.98	8mi
31 May	Edinburgh Marathon SB	3:14:45	65.37	26.2mi
22 May	Dunham Massey Park 5km Race 1 SB	19:15	71.72	5km
26 Apr	London Marathon	3:20:33	63.48	26.2mi
18 Apr	Bramhall parkrun	19:37	70.38	5km
29 Mar	Wilmslow Half Marathon SB	1:27:27	69.13	13.1mi
15 Mar	Trimpell 20 PB	2:25:06	65.20	20mi
22 Feb	High Legh 10k Robert Moffat Memorial	40:28	69.02	10km
14 Feb	Bramhall parkrun	19:51	69.55	5km
7 Feb	Manchester Area XC League - Wythenshawe Park PB	43:57	40.44	4mi
18 Jan	Four Villages Half Marathon	1:29:37	67.45	13.1mi
11 Jan	Hit The Trail PB	33:25	63.08	4.7mi
4 Jan	Manchester Area XC League - Woodbank Park	43:43	61.69	6mi
2008		Result	WAVA	Distance
23 Nov	Clowne Half Marathon SB	1:32:05	65.65	13.1mi
25 Oct	Beachy Head Marathon	4:08:00	51.33	26.2mi
5 Oct	Great North Run	1:32:11	65.58	13.1mi
7 Sep	Trafford 10K SB	41:03	68.04	10km
30 Aug	Bramhall parkrun	19:58	69.15	5km
9 Aug	Bramhall parkrun	20:21	67.84	5km
26 Jul	Snowdon International Mountain Race SB	1:54:43	39.85	10mi
15 Jun	Kinder Trog	2:37:30	47.73	16mi
11 Jun	Boars Head Fell Race - Poynton	59:04	60.85	8mi
5 Jun	Bowdon 5k	19:45	69.41	5km
25 May	Edinburgh Marathon SB	3:18:58	63.54	26.2mi
3 May	Bramhall parkrun SB	19:33	70.12	5km
19 Apr	Bramhall parkrun	20:10	67.98	5km
30 Mar	Wilmslow Half Marathon	1:33:45	64.04	13.1mi
21 Mar	Salford 10K	42:23	65.39	10km
17 Feb	Radcliffe 12 Mile Trail Race PB	1:32:00	59.67	12mi
20 Jan	Brass Monkey Half Marathon	1:37:08	61.81	13.1mi
13 Jan	Hit The Trail SB	35:36	58.77	4.7mi
2007		Result	WAVA	Distance
9 Dec	Stockport 10 SB	1:11:42	63.30	10mi
29 Oct	Dublin Marathon SB	3:39:21	57.64	26.2mi
30 Sep	macclesfield half marathon	1:40:23	59.81	13.1mi
23 Sep	Anglesey Marathon	3:46:39	55.78	26.2mi
5 Aug	Reebok Sale 10	1:19:33	57.05	10mi
4 Jun	Cork City Marathon	4:28:21	46.83	26.2mi
13 May	Eyam Half Marathon	1:50:59	53.77	13.1mi
8 Apr	Air Products 10K (Crewe) SB	43:25	63.39	10km
25 Mar	Liverpool Half Marathon SB	1:36:07	62.08	13.1mi
28 Jan	Raheny 5 SB	35:54	61.53	5mi
21 Jan	Four Villages Half Marathon	1:43:40	57.56	13.1mi
2006		Result	WAVA	Distance
10 Dec	Stockport 10 SB	1:15:47	59.50	10mi
26 Nov	Benidorm Marathon	3:50:25	54.54	26.2mi
30 Oct	Dublin Marathon SB	3:44:20	56.02	26.2mi
1 Oct	Macclesfield Half Marathon	1:41:28	58.81	13.1mi
10 Sep	Robin Hood Marathon	3:55:23	53.39	26.2mi
6 Aug	Sale 10	1:17:40	58.06	10mi
25 Jun	City of Manchester 10K	47:07	58.04	10km
21 May	Great Manchester Run SB	44:26	61.55	10km
14 May	Prague Marathon	3:52:40	53.72	26.2mi
19 Mar	Wilmslow Half Marathon	1:40:06	59.29	13.1mi
26 Feb	Great North West Half Marathon	1:41:18	58.59	13.1mi
22 Jan	Four Villages Half Marathon SB	1:38:28	60.27	13.1mi
2005		Result	WAVA	Distance
11 Dec	Stockport 10 SB	1:16:22	58.71	10mi
31 Oct	Dublin Marathon	4:06:01	50.80	26.2mi
9 Oct	Congleton Half Marathon SB	1:41:24	58.53	13.1mi
11 Sep	Robin Hood Marathon SB	3:47:48	54.87	26.2mi
28 Aug	Leek Half Marathon	1:48:26	54.73	13.1mi
6 Jul	Offerton 10k	48:02	56.63	10km
26 Jun	City of Manchester 10K	46:44	58.20	10km
22 May	Chester Half Marathon	1:43:11	57.26	13.1mi
2 May	B of the Bang SB	46:23	58.64	10km
20 Mar	Wilmslow Half Marathon	1:57:23	50.33	13.1mi
2004		Result	WAVA	Distance
3 Oct	Macclesfield Half Marathon SB	1:47:14	55.10	13.1mi
12 Sep	Experian Robin Hood Marathon SB	4:16:24	48.52	26.2mi
23 May	Chester Half Marathon	1:50:04	53.47	13.1mi
21 Mar	Wilmslow Half Marathon	1:52:03	52.52	13.1mi
2003		Result	WAVA	Distance
28 Sep	Macclesfield Half Marathon SB	1:43:19	56.96	13.1mi
23 Mar	Wilmslow Half Marathon	1:56:07	50.53	13.1mi

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	204	192	164	117	71	0	0	0	0	0	0	0	748
2021	211	213	216	181	157	160	161	202	154	119	143	151	2069
2020	191	210	103	110	145	154	204	205	135	181	180	182	2000
2019	133	148	120	128	146	163	162	183	103	132	124	126	1668
2018	184	192	217	107	133	123	86	139	122	143	140	129	1714
2017	202	206	215	148	208	126	98	115	96	136	157	172	1880
2016	275	176	127	113	106	102	188	183	100	104	105	172	1752
2015	202	206	230	187	104	119	159	214	155	125	146	207	2054
2014	198	200	201	97	70	112	139	176	160	106	157	174	1789
2013	224	227	241	112	101	107	151	208	85	100	123	138	1817
2012	242	245	267	166	85	151	186	160	170	127	59	143	2002
2011	218	223	252	126	139	166	212	255	186	129	173	201	2280
2010	185	205	233	153	144	147	196	220	226	166	51	137	2063
2009	137	154	157	125	93	68	128	201	89	104	104	143	1502

Tue 19th Apr Apr 19	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
4.5mi, 33:12 Run - Track Session 0.75 mile warm-up, 6 x 800m session, 0.75 mile run home Add a comment	3mi, 26:00 Run - General Easy run to gym and extended run back home Add a comment	-	4mi, 34:30 Run - General Park laps Add a comment	-	4mi, 33:25 Run - General Park laps Add a comment	7mi, 1:00:00 Run - Hill Work 1 mile warm-up, 5 mile hill session in sets of 3 with 1k jog recovery in between sets, 1 mile cool down / run home Add a comment
Tue 26th Apr Apr 26	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
-	6mi, 45:00 Run - General Easy run from home to gym (Woodley) and back Add a comment	5.5mi, 47:35 Run - General 1.75 mile run to track / warm-up, 12 x 400m session, 0.75 mile run home Add a comment	-	3.1mi, 23:10 Run - parkrun Cheadle Hulme Parkrun Add a comment 9.5mi, 1:25:00 Run - General Run to / from Cheadle Hulme Parkrun Add a comment	11mi, 2:25:43 Run - Trail Run Mellor March route with diversion from Roman Lakes to Marple at end Add a comment	-
Tue 3rd May May 3	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
5.5mi, 43:00 Run - Track Session 0.75 mile run to track, 12 x 400m session, with recovery lap at half way, 1.5 mile cool down / run home Add a comment	3.5mi, 32:00 Run - General Easy run to gym and extended run back home Add a comment	-	-	4.5mi, 37:36 Run - General Early morning miles on roads near home Add a comment	12mi, 1:57:06 Run - General Out and back make it up at you go along run to Norbury Hollow and beyond Add a comment	5.5mi, 44:27 Run - Intervals 0.75 mile warm-up, 6 x 800m with 200m jog recoveries, 1.25 mile cool down / run home Add a comment
Tue 10th May May 10	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
-	3mi, 26:00 Run - General Easy run to gym and back Add a comment	6mi, 45:37 Run - Track Session 1.5 mile warm-up, 6 x 800m session, 1.5 mile cool down / run home Add a comment	-	-	14mi, 2:43:44 Run - Trail Run Home to Mill Brow followed by group circuit taking in Mellor Cross and Rowarth Add a comment	6mi, 50:51 Run - Intervals 1k warm-up, Triangle session in park (completed 2 out of 3 (3K) efforts - 1k jog between efforts), 1.25 mile cool down / run home Add a comment

Fox on a run M50

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