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gcwenn M55

About

Race Times

All Races

Mileage

Training

Royal Navy AC, Poynton Runners

Races
83
Miles
5681
Miles
0
Miles
1644
5k
21:23
5M
36:57
10k
44:40
10M
1:14:35
Half
1:40:00
Mara
3:50:51

Planned Races
3rd Oct 21	MBNA Chester Marathon
Under Consideration
2nd Apr 21	Salford 10K
11th May 21	Monberley round the runway 5 mile
16th Jun 21	Offerton 5
20th Jun 21	Colshaw Hall 10K
6th Jul 21	Wizard 5
11th Jul 21	Wilmslow 10k
5th Sep 21	Altrincham 10k
12th Sep 21	Cheshire Half Marathon 2021
12th Sep 21	Wilmslow half
19th Sep 21	Asda Foundation Bury 10k
19th Sep 21	Macclesfield Half Marathon
26th Sep 21	Warrington Running Festival 2021
17th Oct 21	Knutsford 10K
28th Nov 21	Wilmslow Festive 10K
12th Dec 21	Virtual Stockport 10

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2021 Targets

RUN
1000

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	95	0	0	0	0	0	0	0	0	0	0	0	95
2020	50	44	47	51	58	51	49	45	93	95	97	92	771
2019	45	38	44	45	43	30	49	57	26	50	41	35	502
2018	0	0.3	0	0	0	0	0	0	0	0	0	0	0.3
2018	56	52	57	40	35	49	49	34	55	26	24	25	503
2018	0	0	11	10	0	0	0	0	0	0	0	0	21
2017	11	18	11	15	13	11	52	4	3	10	6	14	169
2016	13	13	13	10	23	29	27	20	9	0	0	0	158
2016	0	0	15	26	0	0	0	0	0	0	0	0	41
2015	30	38	43	49	44	35	42	55	32	39	0	0	406
2015	95	115	101	187	175	163	60	192	160	0	0	0	1249
2014	25	7	3	5	17	4	3	7	0	37	20	12	140
2014	0	0	0	10	0	0	0	0	0	0	0	0	10
2013	0	18	0	4	0	0	0	0	0	0	0	4	25
2013	0	0	0	0	0	0	57	26	0	0	0	0	83
2012	11	0	10	3	33	24	39	7	0	0	5	3	135
2011	105	85	62	80	86	80	75	26	13	20	33	0	666
2011	79	72	24	32	0	0	0	0	0	0	0	0	207
2010	8	0	27	51	43	52	35	58	72	41	33	12	431
2010	0	0	0	0	0	0	20	13	0	0	0	0	33
2009	127	149	124	78	61	57	43	55	86	63	64	49	955
2008	75	59	56	50	73	48	64	71	78	48	51	52	723

Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4
-	6.2mi, 54:53 Running - General Split Summary === 1) 1m - 8:53(8:53/m) 172/191bpm 159cal 94/96rpm 6.76/0mph 2) 1m - 8:50(8:50/m) 187/195bpm 166cal 94/97rpm 6.8/0mph 3) 1m - 8:54(8:54/m) 173/194bpm 155cal 94/96rpm 6.74/0mph 4) 1m - 8:55(8:55/m) 147/157bpm 134cal 93/97rpm 6.73/0mph 5) 1m - 8:53(8:53/m) 153/166bpm 140cal 94/97rpm 6.75/0mph 6) 1m - 8:31(8:31/m) 148/154bpm 127cal 94/98rpm 7.05/0mph 7) 0.22m - 1:58(8:47/m) 150/154bpm 30cal 94/95rpm 6.83/0mph Add a comment	-	6.4mi, 57:53 Running - General Split Summary === 1) 1m - 8:55(8:55/m) 155/168bpm 142cal 94/96rpm 6.73/0mph 2) 1m - 8:52(8:52/m) 163/170bpm 157cal 94/96rpm 6.77/0mph 3) 1m - 9:14(9:14/m) 137/147bpm 124cal 92/95rpm 6.5/0mph 4) 1m - 9:08(9:08/m) 145/154bpm 133cal 94/97rpm 6.57/0mph 5) 1m - 8:46(8:46/m) 146/154bpm 129cal 94/96rpm 6.85/0mph 6) 1m - 9:06(9:06/m) 150/154bpm 137cal 92/95rpm 6.59/0mph 7) 0.44m - 3:53(8:54/m) 152/155bpm 60cal 93/96rpm 6.74/0mph Add a comment	-	13.1mi, 1:57:02 Running - Long Run Split Summary === 1) 1m - 8:59(8:59/m) 126/147bpm 112cal 95/98rpm 6.68/0mph 2) 1m - 8:48(8:48/m) 138/149bpm 122cal 95/99rpm 6.82/0mph 3) 1m - 8:29(8:29/m) 148/155bpm 126cal 95/98rpm 7.07/0mph 4) 1m - 9:30(9:30/m) 151/160bpm 145cal 92/99rpm 6.32/0mph 5) 1m - 8:46(8:46/m) 153/161bpm 135cal 95/98rpm 6.85/0mph 6) 1m - 8:37(8:37/m) 154/164bpm 135cal 95/99rpm 6.96/0mph 7) 1m - 8:53(8:53/m) 153/161bpm 137cal 93/98rpm 6.75/0mph 8) 1m - 8:57(8:57/m) 158/167bpm 146cal 95/98rpm 6.7/0mph 9) 1m - 8:58(8:58/m) 154/160bpm 139cal 96/98rpm 6.69/0mph 10) 1m - 9:15(9:15/m) 155/162bpm 144cal 95/100rpm 6.48/0mph 11) 1m - 8:48(8:48/m) 160/171bpm 146cal 95/98rpm 6.81/0mph 12) 1m - 8:50(8:50/m) 162/169bpm 149cal 95/98rpm 6.79/0mph 13) 1m - 9:05(9:05/m) 158/167bpm 145cal 93/98rpm 6.61/0mph 14) 0.12m - 1:06(8:52/m) 160/164bpm 18cal 95/98rpm 6.76/0mph Add a comment	-
Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11
6.2mi, 55:04 Running - General Split Summary === 1) 1m - 8:47(8:47/m) 118/131bpm 102cal 95/99rpm 6.83/0mph 2) 1m - 8:50(8:50/m) 116/132bpm 94cal 94/97rpm 6.79/0mph 3) 1m - 8:55(8:55/m) 122/151bpm 95cal 93/96rpm 6.73/0mph 4) 1m - 9:11(9:11/m) 147/153bpm 137cal 94/98rpm 6.53/0mph 5) 1m - 8:44(8:44/m) 152/163bpm 135cal 94/96rpm 6.87/0mph 6) 1m - 8:49(8:49/m) 157/165bpm 144cal 93/95rpm 6.81/0mph 7) 0.21m - 1:48(8:26/m) 158/161bpm 29cal 93/95rpm 7.12/0mph Add a comment	4mi, 36:30 Running - Easy Split Summary === 1) 1m - 9:00(9:00/m) 116/142bpm 97cal 94/96rpm 6.67/0mph 2) 1m - 9:06(9:06/m) 109/118bpm 84cal 94/96rpm 6.6/0mph 3) 1m - 9:10(9:10/m) 112/117bpm 85cal 93/97rpm 6.55/0mph 4) 1m - 8:57(8:57/m) 115/121bpm 87cal 93/97rpm 6.71/0mph 5) 0.03m - 18(9:35/m) 115/116bpm 2cal 93/93rpm 6.26/0mph Add a comment	6.2mi, 54:15 Running - General Split Summary === 1) 1m - 8:40(8:40/m) 174/188bpm 162cal 95/97rpm 6.92/0mph 2) 1m - 8:34(8:34/m) 183/188bpm 163cal 96/98rpm 7/0mph 3) 1m - 8:47(8:47/m) 188/193bpm 167cal 97/99rpm 6.84/0mph 4) 1m - 8:55(8:55/m) 162/198bpm 147cal 96/98rpm 6.72/0mph 5) 1m - 8:46(8:46/m) 149/175bpm 135cal 94/98rpm 6.84/0mph 6) 1m - 8:42(8:42/m) 151/156bpm 138cal 94/96rpm 6.9/0mph 7) 0.22m - 1:50(8:20/m) 154/159bpm 29cal 95/97rpm 7.2/0mph Add a comment	-	-	6.8mi, 1:00:18 Running - Long Run Split Summary === 1) 1m - 8:49(8:49/m) 128/141bpm 116cal 97/98rpm 6.81/0mph 2) 1m - 8:46(8:46/m) 140/154bpm 126cal 96/99rpm 6.84/0mph 3) 1m - 8:53(8:53/m) 146/154bpm 133cal 95/98rpm 6.75/0mph 4) 1m - 9:11(9:11/m) 146/159bpm 136cal 93/98rpm 6.54/0mph 5) 1m - 8:50(8:50/m) 155/165bpm 141cal 95/97rpm 6.79/0mph 6) 1m - 8:50(8:50/m) 171/194bpm 153cal 95/99rpm 6.79/0mph 7) 0.82m - 6:59(8:30/m) 190/197bpm 130cal 95/98rpm 7.06/0mph Add a comment	-
Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18
5mi, 42:43 Running - General Split Summary === 1) 1m - 8:46(8:46/m) 121/129bpm 107cal 97/100rpm 6.84/0mph 2) 1m - 8:15(8:15/m) 132/155bpm 111cal 97/99rpm 7.28/0mph 3) 1m - 8:23(8:23/m) 132/140bpm 112cal 95/98rpm 7.16/0mph 4) 1m - 8:33(8:33/m) 111/141bpm 58cal 94/97rpm 7.02/0mph 5) 1m - 8:29(8:29/m) 133/158bpm 100cal 93/96rpm 7.08/0mph 6) 0.03m - 17(8:45/m) 152/153bpm 4cal 93/94rpm 6.85/0mph Add a comment	-	5.4mi, 45:18 Running - General Split Summary === 1) 1m - 8:25(8:25/m) 134/151bpm 118cal 96/98rpm 7.13/0mph 2) 1m - 8:17(8:17/m) 116/126bpm 90cal 96/99rpm 7.25/0mph 3) 1m - 8:34(8:34/m) 122/130bpm 103cal 95/98rpm 7/0mph 4) 1m - 8:36(8:36/m) 150/163bpm 138cal 94/98rpm 6.98/0mph 5) 1m - 8:08(8:08/m) 153/167bpm 134cal 96/99rpm 7.38/0mph 6) 0.41m - 3:19(8:01/m) 162/170bpm 60cal 95/99rpm 7.49/0mph Add a comment	3.1mi, 24:06 Running - Tempo Split Summary === 1) 1m - 7:43(7:43/m) 127/149bpm 104cal 98/102rpm 7.78/0mph 2) 1m - 7:54(7:54/m) 133/156bpm 114cal 99/102rpm 7.6/0mph 3) 1m - 7:45(7:45/m) 154/170bpm 134cal 98/104rpm 7.74/0mph 4) 0.1m - 44(7:07/m) 168/173bpm 14cal 99/103rpm 8.43/0mph Add a comment	-	11.1mi, 1:37:26 Running - Long Run Split Summary === 1) 1m - 8:52(8:52/m) 137/161bpm 131cal 95/98rpm 6.76/0mph 2) 1m - 8:44(8:44/m) 158/192bpm 154cal 96/99rpm 6.87/0mph 3) 1m - 8:25(8:25/m) 166/193bpm 153cal 95/98rpm 7.12/0mph 4) 1m - 9:19(9:19/m) 151/161bpm 153cal 92/99rpm 6.44/0mph 5) 1m - 8:35(8:35/m) 157/166bpm 150cal 96/98rpm 6.99/0mph 6) 1m - 8:30(8:30/m) 159/168bpm 152cal 96/99rpm 7.06/0mph 7) 1m - 8:45(8:45/m) 156/164bpm 152cal 93/98rpm 6.86/0mph 8) 1m - 8:48(8:48/m) 155/161bpm 150cal 95/98rpm 6.81/0mph 9) 1m - 8:47(8:47/m) 158/173bpm 155cal 95/97rpm 6.82/0mph 10) 1m - 9:02(9:02/m) 157/171bpm 155cal 92/99rpm 6.64/0mph 11) 1m - 8:48(8:48/m) 163/170bpm 166cal 95/97rpm 6.82/0mph 12) 0.09m - 49(8:33/m) 171/178bpm 15cal 95/97rpm 7.02/0mph Add a comment	-
Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25
5.1mi, 45:33 Running - General Split Summary === 1) 1m - 8:53(8:53/m) 125/156bpm 115cal 94/95rpm 6.76/0mph 2) 1m - 9:04(9:04/m) 142/159bpm 135cal 92/94rpm 6.62/0mph 3) 1m - 8:55(8:55/m) 143/150bpm 133cal 93/95rpm 6.73/0mph 4) 1m - 9:08(9:08/m) 149/160bpm 143cal 93/95rpm 6.57/0mph 5) 1m - 8:36(8:36/m) 149/156bpm 134cal 94/96rpm 6.97/0mph 6) 0.11m - 56(8:39/m) 152/156bpm 15cal 94/96rpm 6.94/0mph Add a comment	-	5.1mi, 43:39 Running - General Split Summary === 1) 1m - 8:43(8:43/m) 144/158bpm 131cal 95/97rpm 6.89/0mph 2) 1m - 8:29(8:29/m) 158/169bpm 146cal 94/98rpm 7.07/0mph 3) 1m - 8:39(8:39/m) 151/163bpm 138cal 93/95rpm 6.94/0mph 4) 1m - 8:35(8:35/m) 146/154bpm 130cal 93/95rpm 6.99/0mph 5) 1m - 8:44(8:44/m) 151/158bpm 139cal 93/95rpm 6.87/0mph 6) 0.06m - 29(8:35/m) 153/155bpm 7cal 94/95rpm 6.99/0mph Add a comment	3.1mi, 25:46 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 117/143bpm 90cal 97/99rpm 7.27/0mph 2) 1m - 8:21(8:21/m) 110/122bpm 79cal 97/100rpm 7.19/0mph 3) 1m - 8:09(8:09/m) 130/165bpm 102cal 97/101rpm 7.36/0mph 4) 0.13m - 1:00(7:55/m) 158/160bpm 16cal 96/100rpm 7.59/0mph Add a comment	-	14.1mi, 2:08:00 Running - Long Run Split Summary === 1) 1m - 8:46(8:46/m) 118/131bpm 106cal 96/100rpm 6.84/0mph 2) 1m - 8:48(8:48/m) 131/146bpm 120cal 97/100rpm 6.82/0mph 3) 1m - 8:47(8:47/m) 140/150bpm 128cal 95/98rpm 6.83/0mph 4) 1m - 8:53(8:53/m) 142/151bpm 130cal 92/97rpm 6.75/0mph 5) 1m - 8:59(8:59/m) 149/157bpm 140cal 95/100rpm 6.68/0mph 6) 1m - 8:50(8:50/m) 148/155bpm 137cal 95/97rpm 6.79/0mph 7) 1m - 9:14(9:14/m) 147/152bpm 141cal 92/96rpm 6.5/0mph 8) 1m - 8:39(8:39/m) 151/156bpm 136cal 95/98rpm 6.94/0mph 9) 1m - 9:02(9:02/m) 152/158bpm 144cal 95/98rpm 6.64/0mph 10) 1m - 9:35(9:35/m) 148/156bpm 140cal 93/99rpm 6.26/0mph 11) 1m - 9:07(9:07/m) 147/153bpm 133cal 94/97rpm 6.58/0mph 12) 1m - 9:21(9:21/m) 150/154bpm 143cal 94/96rpm 6.41/0mph 13) 1m - 9:40(9:40/m) 145/154bpm 133cal 91/97rpm 6.21/0mph 14) 1m - 9:28(9:28/m) 148/153bpm 141cal 94/96rpm 6.34/0mph 15) 0.09m - 50(9:18/m) 149/154bpm 12cal 96/96rpm 6.45/0mph Add a comment	-

Dist	Races	PB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	24	21:23 6:53/mi		21:23	23:10	25:38	22:40	25:47	29:09	34:27	30:15	34:45		29:26	30:07
5mi	8	36:57 7:23/mi		39:27	36:57	38:01	40:55		46:57			50:39
5.3mi	2	38:33 7:16/mi			39:50		38:33
10km	29	44:40 7:11/mi		45:31	44:40	49:14	46:34				57:08		1:10:07	57:32	54:18	55:01
15km	2	1:28:45 9:31/mi			1:28:45
10mi	5	1:14:35 7:28/mi	1:20:15	1:14:35	1:19:05		1:19:45
13.1mi	12	1:40:00 7:38/mi		1:41:28	1:40:00	1:54:22	1:42:43
26.2mi	1	3:50:51 8:49/mi			3:50:51

2020	Distance	Date	Result	WAVA
High Legh 10k Robert Moffat Memorial	10km	8 Mar	55:01	56.51%
2019	Distance	Date	Result	WAVA
Wilmslow Festive 10K	10km	24 Nov	55:41	55.83%
Woodford 10k	10km	29 Sep	1:05:53	46.78%
Macclesfield parkrun	5km	24 Aug	30:20	49.77%
Birchwood 10k	10km	18 Aug	57:37	53.49%
Alderley bypass 10k	10km	7 Jul	1:02:36	49.23%
Robert Moffat Memorial High Legh 10K	10km	3 Mar	54:18	56.76%
Macclesfield parkrun	5km	5 Jan	30:07	50.13%
2018	Distance	Date	Result	WAVA
Macclesfield parkrun	5km	29 Dec	32:10	46.93%
A6 to Manchester airport relief road 5km	5km	7 Oct	29:26	50.90%
Woodford 10k	10km	30 Sep	59:50	51.07%
Stockport Big Event 10K	10km	16 Sep	57:32	53.11%
Macclesfield parkrun	5km	28 Jul	29:49	50.24%
Alderley bypass 10k	10km	1 Jul	58:50	51.94%
Macclesfield parkrun	5km	9 Jun	29:48	50.27%
Poynton 10km	10km	25 Mar	59:02	51.76%
2017	Distance	Date	Result	WAVA
Poynton 10km	10km	26 Mar	1:10:07	43.21%
2016	Distance	Date	Result	WAVA
Lyme Park parkrun	5km	13 Aug	34:45	42.45%
Run the Alderley ByPass 5 Mile	5mi	3 Jul	50:39	47.53%
2015	Distance	Date	Result	WAVA
Birchwood 10k	10km	23 Aug	1:04:38	46.09%
Brundall parkrun	5km	25 Jul	30:15	48.40%
Air Products 10k	10km	5 Apr	57:16	52.02%
Poynton 10km	10km	8 Mar	57:08	52.14%
Lyme Park parkrun	5km	21 Feb	33:56	43.15%
2014	Distance	Date	Result	WAVA
Lyme Park parkrun #1	5km	22 Feb	34:27	42.18%
2013	Distance	Date	Result	WAVA
Bramhall parkrun	5km	23 Feb	29:09	49.48%
Alsager 5	5mi	3 Feb	46:57	50.05%
2012	Distance	Date	Result	WAVA
Bramhall parkrun	5km	4 Aug	25:47	55.52%
2011	Distance	Date	Result	WAVA
Wizard 5	5mi	14 Jul	40:55	56.52%
Wymondham Midsummer 10 Mile	10mi	12 Jun	1:19:45	59.20%
Norwich parkrun	5km	11 Jun	22:40	62.70%
Mobberley 'Round the Runway'	5.3mi	12 May	38:33	63.59%
Bramhall parkrun	5km	23 Apr	23:21	60.86%
The Foolish Five	5mi	3 Apr	48:32	47.65%
Larking Gowen City of Norwich Half Marathon	13.1mi	13 Mar	1:42:43	60.79%
High Legh 10k Robert Moffat Memorial	10km	27 Feb	46:34	61.91%
Bramhall parkrun	5km	12 Feb	24:00	59.21%
Four Villages Half Marathon	13.1mi	23 Jan	1:46:04	58.87%
Bramhall parkrun	5km	15 Jan	25:29	55.77%
2010	Distance	Date	Result	WAVA
Run the Alderley By-Pass	5mi	24 Oct	38:01	60.36%
Congleton Half Marathon	13.1mi	10 Oct	1:56:37	53.10%
macclesfield half marathon	13.1mi	26 Sep	1:54:22	54.15%
Woodford 10k	10km	12 Sep	52:59	53.98%
Birchwood 10k	10km	22 Aug	50:33	56.57%
Leigh Sports Village Legacy 10k	10km	25 Jul	53:06	53.86%
Warrington Road Runners 10k	10km	24 Jun	49:14	58.09%
Potters 'Arf Marathon	13.1mi	13 Jun	1:59:56	51.63%
High Legh 10k Robert Moffat Memorial	10km	11 Apr	53:33	53.41%
Bramhall parkrun	5km	10 Apr	25:38	55.04%
Bramhall parkrun	5km	20 Mar	27:03	52.15%
2009	Distance	Date	Result	WAVA
Stockport 10	10mi	13 Dec	1:19:05	59.21%
Macclesfield half marathon	13.1mi	27 Sep	1:47:07	57.34%
Bramhall parkrun	5km	29 Aug	23:12	60.37%
Birchwood 10k	10km	23 Aug	49:51	56.91%
Meerbrook 15k	15km	9 Aug	1:28:45	48.71%
Bramhall parkrun	5km	1 Aug	25:10	55.65%
Bramhall parkrun	5km	18 Jul	23:10	60.46%
Potters 'Arf Marathon	13.1mi	14 Jun	1:54:14	53.76%
Mobberley 5.3 Mile Trail Race	5.3mi	28 May	39:50	60.60%
Muller Market Drayton 10k	10km	10 May	44:40	63.52%
Uttoxeter Half Marathon	13.1mi	3 May	1:53:51	53.95%
Goyt Valley 10k	10km	22 Apr	53:57	52.59%
Blackpool Marathon	26.2mi	5 Apr	3:50:51	56.03%
Wilmslow Half Marathon	13.1mi	29 Mar	1:45:16	58.34%
High Legh 10k Robert Moffat Memorial	10km	22 Feb	45:54	61.81%
Bramhall parkrun	5km	14 Feb	23:33	59.47%
Alsager 5	5mi	1 Feb	36:57	61.63%
Four Villages Half Marathon	13.1mi	18 Jan	1:40:00	61.42%
2008	Distance	Date	Result	WAVA
Congleton Half Marathon	13.1mi	5 Oct	1:41:28	60.04%
Meerbrook 15K	15km	21 Sep	1:23:38	51.28%
Birchwood 10k	10km	17 Aug	45:31	61.84%
Sale 10	10mi	3 Aug	1:14:35	61.78%
Alderley Edge 5 MT	5mi	30 Jul	39:27	57.28%
Trentham 10	10mi	20 Jul	1:18:32	58.67%
Poynton Community Challenge Trail Run	10km	6 Jul	50:00	56.30%
Dunham Massey 5k	5km	13 Jun	21:23	65.03%
Hollins Green 5k	5km	31 May	21:58	63.30%
Chester Half Marathon	13.1mi	18 May	1:41:47	59.85%
Mobberley 5 Trail Race	5mi	7 May	39:37	57.04%
Whitley 10k	10km	26 Apr	47:18	59.51%
Norwich Union Trowse 10k	10km	23 Mar	51:13	54.96%
HIGH LEGH 10k	10km	24 Feb	46:53	60.04%
2007	Distance	Date	Result	WAVA
Stockport 10	10mi	9 Dec	1:20:15	57.42%

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