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Shonky M45

About

Race Times

All Races

Mileage

Training

Knutsford Tri Club

Races
298
Miles
6980
Miles
198
Miles
14835
WAVA
81.32%
Mile
9:22
5k
17:45
5M
30:52
10k
37:06
10M
1:05:30
Half
1:24:08
Mara
2:59:40
20k
33:21
40k
1:10:00
56M
2:20:44
112M
5:39:00
400m
9:32
750m
14:25
1500m
33:37
2.4M
1:29:54

Groups

This user is a member of Conquercise Game, FetchPoint Game, GPS Users, Sub-3 hour marathon, Swimmers

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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
2019	47	46	56	22	57	22	0	0	0	0	0	0	249
2019	11	44	2	17	0	6	0	0	0	0	0	0	80
2018	0	0	0	0	0	0	0.7	0	0	0	0	0	0.7
2018	26	73	96	86	48	23	37	31	41	48	29	26	564
2018	39	78	105	16	36	0	0	8	19	0	0	0	300
2017	0	0	0	0	0	4.9	3.7	0.5	0	0	0	0	9.1
2017	74	80	114	103	37	15	38	38	50	67	52	49	716
2017	98	205	122	568	158	141	294	333	185	46	0	24	2173
2016	0.5	0.5	2.1	1	0.3	0.3	2.2	0.6	0.8	0	0	0	8.3
2016	89	105	125	72	71	42	57	59	59	98	156	37	968
2016	237	117	176	376	280	311	196	265	188	55	27	33	2262
2015	0	0.3	0.3	1.5	4	3.5	2.8	5.2	0.5	0	0	0	18.1
2015	70	46	64	43	70	70	43	60	96	124	78	39	802
2015	154	170	125	194	296	390	324	309	245	9	78	195	2490
2014	2.5	3.2	1.8	6	4	3.2	1	7.4	0	0	0.3	0	29.3
2014	81	39	59	50	50	52	29	61	60	70	64	50	667
2014	214	265	182	215	292	83	164	299	131	83	93	89	2109
2013	3.3	3.5	1.9	4.6	9.9	23.2	9.2	5.6	0	0	0	0	61
2013	60	69	63	44	69	105	70	63	54	64	139	57	859
2013	171	321	327	477	525	587	322	225	253	135	45	45	3435
2012	2.2	1.5	2.2	1.5	4.6	3.4	6.6	0.5	3.9	3.5	3.2	3.1	36.4
2012	99	133	125	134	54	39	55	73	88	83	86	56	1024
2012	78	65	38	28	90	212	180	100	113	52	161	37	1154
2011	3.1	5.9	4.8	3.6	3.4	7.4	1.8	1.3	0.5	0	2.8	0.6	35.2
2011	60	52	50	68	60	33	48	108	105	84	65	65	800
2011	22	66	63	62	67	97	72	48	44	60	40	98	737
2010	0	0	0	0	0	0	43	99	73	32	56	28	331
2010	0	0	0	0	0	0	7	17	36	28	0	6	94

Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27
-	-	-	-	-	-	-
Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3
4.1mi, 31:50 Running - General Split Summary === 1) 1m - 8:10(8:10/m) 120/132bpm 97cal 7.34/0mph 2) 1m - 8:00(8:00/m) 126/149bpm 96cal 7.49/0mph 3) 1m - 7:25(7:25/m) 140/149bpm 110cal 8.09/0mph 4) 1m - 7:16(7:16/m) 146/157bpm 113cal 8.25/0mph 5) 0.12m - 58(8:04/m) 151/155bpm 15cal 7.44/0mph Add a comment	-	6.1mi, 1:06:34 Running - General Split Summary === 1) 0.57m - 7:14(12:41/m) 112/139bpm 75cal 4.73/0mph 2) 0.75m - 4:36(6:10/m) 129/138bpm 60cal 9.74/0mph 3) 0.01m - 1:01(1:08:21/m) 122/137bpm 11cal 0.88/0mph 4) 0.25m - 1:20(5:19/m) 118/136bpm 12cal 11.27/0mph 5) 0.03m - 4:23(2:33:01/m) 94/140bpm 25cal 0.39/0mph 6) 0.74m - 4:32(6:06/m) 148/159bpm 69cal 9.82/0mph 7) 0.02m - 1:06(1:11:46/m) 139/157bpm 15cal 0.84/0mph 8) 0.25m - 1:19(5:21/m) 127/153bpm 13cal 11.21/0mph 9) 0.05m - 5:22(1:38:26/m) 103/151bpm 31cal 0.61/0mph 10) 0.75m - 4:34(6:05/m) 150/165bpm 71cal 9.86/0mph 11) 0.02m - 1:05(1:06:25/m) 141/154bpm 15cal 0.9/0mph 12) 0.25m - 1:19(5:21/m) 150/168bpm 19cal 11.21/0mph 13) 0.05m - 5:07(1:41:24/m) 112/164bpm 32cal 0.59/0mph 14) 0.75m - 4:24(5:54/m) 159/168bpm 72cal 10.17/0mph 15) 0.02m - 1:51(1:28:14/m) 143/167bpm 24cal 0.68/0mph 16) 0.25m - 1:17(5:01/m) 154/177bpm 18cal 11.95/0mph 17) 0.04m - 4:47(2:15:46/m) 116/177bpm 30cal 0.44/0mph 18) 0.76m - 4:22(5:45/m) 160/174bpm 71cal 10.43/0mph 19) 0.02m - 1:39(1:19:40/m) 150/166bpm 24cal 0.75/0mph 20) 0.25m - 1:20(5:17/m) 153/173bpm 19cal 11.36/0mph 21) 0.25m - 3:56(15:31/m) 144/169bpm 51cal 3.87/0mph Add a comment	-	-	-	-
Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10
-	3.2mi, 25:56 Running - General Split Summary === 1) 1m - 8:26(8:26/m) 117/130bpm 95cal 7.11/0mph 2) 1m - 8:16(8:16/m) 127/131bpm 103cal 7.26/0mph 3) 0.92m - 7:35(8:13/m) 127/134bpm 90cal 7.3/0mph 4) 0.24m - 1:39(6:51/m) 127/134bpm 19cal 8.76/0mph Add a comment	4.9mi, 48:54 Running - General Split Summary === 1) 0.29m - 3:19(11:25/m) 117/129bpm 37cal 5.25/0mph 2) 0.5m - 3:06(6:13/m) 130/145bpm 42cal 9.65/0mph 3) 0.02m - 38(26:37/m) 135/139bpm 9cal 2.25/0mph 4) 0.12m - 38(5:08/m) 124/130bpm 7cal 11.69/0mph 5) 0.03m - 2:09(1:15:59/m) 109/119bpm 18cal 0.79/0mph 6) 0.38m - 2:09(5:42/m) 121/145bpm 23cal 10.51/0mph 7) 0.02m - 48(43:08/m) 136/141bpm 11cal 1.39/0mph 8) 0.25m - 1:22(5:24/m) 131/153bpm 17cal 11.12/0mph 9) 0.03m - 2:02(1:07:11/m) 112/143bpm 18cal 0.89/0mph 10) 0.31m - 1:47(5:41/m) 132/149bpm 22cal 10.57/0mph 11) 0.01m - 43(57:00/m) 141/144bpm 11cal 1.05/0mph 12) 0.32m - 1:42(5:22/m) 136/147bpm 23cal 11.16/0mph 13) 0.14m - 5:20(36:52/m) 109/143bpm 37cal 1.63/0mph 14) 0.5m - 2:57(5:53/m) 136/148bpm 39cal 10.19/0mph 15) 0.02m - 52(57:50/m) 144/150bpm 13cal 1.04/0mph 16) 0.13m - 37(4:57/m) 129/144bpm 6cal 12.11/0mph 17) 0.02m - 2:13(1:33:17/m) 118/151bpm 19cal 0.64/0mph 18) 0.38m - 2:05(5:32/m) 141/165bpm 28cal 10.84/0mph 19) 0.02m - 55(53:06/m) 151/159bpm 15cal 1.13/0mph 20) 0.25m - 1:20(5:20/m) 147/161bpm 20cal 11.25/0mph 21) 0.03m - 2:00(1:05:03/m) 131/154bpm 22cal 0.92/0mph 22) 0.32m - 1:44(5:30/m) 140/162bpm 22cal 10.92/0mph 23) 0.01m - 58(1:12:05/m) 149/156bpm 15cal 0.83/0mph 24) 0.32m - 1:40(5:16/m) 142/153bpm 23cal 11.39/0mph 25) 0.43m - 5:50(13:31/m) 134/161bpm 69cal 4.44/0mph Add a comment	-	-	-	2.9mi, 25:03 Running - General Split Summary === 1) 1m - 9:14(9:14/m) 122/135bpm 113cal 6.5/0mph 2) 1m - 8:43(8:43/m) 133/143bpm 120cal 6.89/0mph 3) 0.88m - 7:06(8:06/m) 137/143bpm 101cal 7.4/0mph Add a comment
Tue 11th Jun Jun 11	Wed 12th Jun Jun 12	Thu 13th Jun Jun 13	Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16	Mon 17th Jun Jun 17
-	2.8mi, 25:08 Running - Treadmill Split Summary === 1) 1m - 9:42(9:42/m) 111/124bpm 99cal 6.19/0mph 2) 1m - 8:25(8:25/m) 129/146bpm 110cal 7.12/0mph 3) 0.83m - 7:01(8:25/m) 133/143bpm 94cal 7.12/0mph Add a comment	6.1mi, 49:52 Cycling - General Split Summary === 1) 1m - 2:04(2:04/m) 111/129bpm 21cal 29.02/0mph 2) 1m - 6:31(6:31/m) 116/126bpm 70cal 9.2/0mph 3) 0.68m - 4:20(6:23/m) 118/121bpm 45cal 9.39/0mph 4) 0.03m - 3:43(2:02:02/m) 94/137bpm 21cal 0.49/0mph 5) 1m - 5:59(5:59/m) 140/151bpm 90cal 10.03/0mph 6) 0m - 1(31:11/m) 140/151bpm 90cal 1.92/0mph 7) 1m - 6:04(6:04/m) 151/166bpm 97cal 9.88/0mph 8) 0.04m - 3:52(1:31:22/m) 111/164bpm 26cal 0.66/0mph 9) 0.51m - 2:55(5:46/m) 144/155bpm 43cal 10.4/0mph 10) 0.02m - 2:29(1:47:29/m) 123/153bpm 23cal 0.56/0mph 11) 0.51m - 2:46(5:27/m) 143/162bpm 38cal 11/0mph 12) 0.29m - 5:14(18:00/m) 128/154bpm 52cal 3.33/0mph Add a comment	-	8.1mi, 1:06:05 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 130/141bpm 112cal 7.41/0mph 2) 1m - 8:24(8:24/m) 135/154bpm 121cal 7.14/0mph 3) 1m - 8:13(8:13/m) 136/144bpm 114cal 7.3/0mph 4) 1m - 8:07(8:07/m) 143/152bpm 124cal 7.39/0mph 5) 1m - 8:14(8:14/m) 147/156bpm 131cal 7.29/0mph 6) 1m - 8:10(8:10/m) 153/160bpm 136cal 7.34/0mph 7) 1m - 8:01(8:01/m) 147/152bpm 120cal 7.48/0mph 8) 1m - 8:06(8:06/m) 147/153bpm 120cal 7.41/0mph 9) 0.08m - 43(9:10/m) 145/147bpm 9cal 6.54/0mph Add a comment	-	-

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	1	9:22 9:22/mi	41.29			9:22 41.29
4.7km	1	19:19 6:37/mi	65.93				19:19 65.93
5km	77	17:45 5:43/mi	77.55	18:35 71.82	18:16 73.09	18:10 74.58	18:24 74.18	17:45 77.48	18:04 76.69	17:52 77.55	18:10 77.44	18:10 77.44	18:58 75.34	18:41 77.08	18:53 76.26
5.5km	1	20:59 6:08/mi	69.99		20:59 69.99
7km	1	27:15 6:16/mi	71.50			27:15 71.50
5mi	9	30:52 6:10/mi	74.63	30:52 71.50	35:08 62.82	31:07 71.44	31:43 71.14	34:18 66.28				31:24 74.63
5.3mi	2	40:42 7:45/mi	56.94		40:42 56.94		41:46 56.30
5.3mi	1	34:05 6:26/mi	70.17					34:05 70.17
9km	2	44:23 7:56/mi	56.44			44:23 56.44
5.8mi	1	36:40 6:17/mi	73.92							36:40 73.92
9.6km	33	36:54 6:11/mi	74.47		43:15 62.13	42:51 63.18	38:51 70.20	36:54 74.47	45:49 59.98
6mi	7	38:00 6:20/mi	71.13			38:00 71.13
10km	46	37:06 5:58/mi	76.69	38:51 71.04	38:57 71.87	38:40 72.39	37:31 75.73	37:06 76.58	37:40 75.99	37:56 76.03	37:56 76.60		38:32 76.58		39:05 76.69
11km	3	52:37 7:42/mi	60.75							52:37 60.75
11.5km	1	57:16 8:01/mi	56.52			57:16 56.52
12km	2	52:35 7:03/mi	65.20					52:35 65.20
9mi	2	1:05:53 7:19/mi	62.34			1:05:53 62.34
16km	1	1:30:34 9:07/mi	49.93		1:30:34 49.93
10mi	7	1:05:30 6:33/mi	73.03			1:08:37 66.77	1:05:30 71.01		1:08:31 68.41		1:05:43 73.03
11mi	2	1:40:32 9:08/mi	50.50				1:40:32 50.50
12mi	2	1:25:45 7:09/mi	63.90	1:25:45 63.90
20km	1	1:22:57 6:40/mi	68.76	1:22:57 68.76
13.1mi	20	1:24:08 6:25/mi	75.71	1:28:44 67.97	1:27:12 69.66	1:26:37 70.13	1:26:48 70.51	1:26:03 72.26	1:25:05 73.66	1:24:49 73.90	1:24:08 75.71	1:25:47 74.85	1:30:54 70.64	1:27:42 74.44
26.2mi	13	2:59:40 6:51/mi	74.17	3:14:43 64.25	3:18:19 63.25	3:23:57 62.24	3:07:14 68.36	2:59:40 71.83	3:01:14 71.81		3:03:38 72.07	3:01:08 73.06	2:59:58 74.17	3:26:41 65.14

2019	Date	Result	WAVA
Great Manchester Run, 10k	19 May	39:32	75.82%
Worsley Woods parkrun	11 May	19:06	75.40%
Worsley Woods parkrun	4 May	19:25	74.17%
World Duathlon Championships (Sprint) Pontevedera	27 Apr	19:44 / 35:11 /10:51	0.00%
Worsley Woods parkrun	13 Apr	19:21	74.42%
Worsley Woods parkrun	6 Apr	19:03	75.59%
Worsley Woods parkrun	30 Mar	18:53	76.26%
Cheshire Arley Hall 10km	23 Mar	39:05	76.69%
Trafford 10K	10 Mar	40:17	74.41%
English National XC Championships (Men)	23 Feb	53:07	68.15%
GO TRI Dunham Massey Duathlon	27 Jan	9:10 / 25:49 /9:37	0.00%
MACCL Heaton Park	12 Jan	43:01	66.89%
2018	Date	Result	WAVA
SELCC Tandle Hill	15 Dec	51:03	56.69%
Children in Need Birchwood Lunchtime 5k	16 Nov	19:09	75.20%
Manchester Half Marathon	14 Oct	1:27:42	74.44%
Mid Cheshire 5km	23 Aug	19:23	74.29%
Sale Sizzler (4)	16 Aug	18:41	77.08%
Salford Tri - Sprint	29 Jul	15:37 / 37:55 / 22:59	0.00%
Henderson's End Fell Race	7 Jun	1:10:40	39.56%
London Marathon	22 Apr	3:26:41	65.14%
Worsley Woods parkrun	31 Mar	19:29	73.34%
Gin Pit Half Marathon	25 Mar	1:29:34	72.29%
Stretford parkrun	24 Feb	19:51	71.98%
MACCL Wythenshawe Park	10 Feb	46:40	61.18%
MACCL Woodbank Park	13 Jan	51:39	55.28%
2017	Date	Result	WAVA
Worsley Woods Christmas Day Parkrun	25 Dec	19:16	74.16%
Worsley Woods parkrun	11 Nov	19:15	74.23%
Leeds Abbey Dash	5 Nov	39:26	75.42%
South Manchester parkrun	28 Oct	18:58	75.34%
Hell Up North	14 Oct	2:34:41	41.86%
London Triathlon Sprint	22 Jul	15:04 / 36:36 / 19:37	0.00%
London Marathon	23 Apr	2:59:58	74.17%
Salford 10k Road Race	14 Apr	39:34	74.58%
Trafford 10K	5 Mar	38:32	76.58%
MACCL XC Woodbank Park (Men)	11 Feb	45:08	62.77%
Four Villages Half Marathon	15 Jan	1:30:54	70.64%
MACCL XC Kenworthy Woods (Men)	14 Jan	42:17	67.00%
2016	Date	Result	WAVA
MACCL XC Boggart Hole (Men)	12 Nov	42:53	66.06%
Manchester Half Marathon	16 Oct	1:25:47	74.85%
MACCL - Wythenshawe Park	15 Oct	43:57	64.46%
Oulton Park	2 Oct	/ 35:34 /31:42	0.00%
Worsley Woods parkrun	24 Sep	18:43	75.75%
Worsley Woods parkrun	17 Sep	19:56	71.12%
Rubicon Middle Distance	4 Sep	/ 2:33:36 / 1:30:20	0.00%
Pennington Flash 5 mile trail race	28 Aug	31:24	74.63%
Sale Sizzler 4	11 Aug	18:30	76.63%
Worsley Woods parkrun	6 Aug	19:31	72.64%
Salford Standard Triathlon	31 Jul	33:37 / 1:11:37 / 40:09	0.00%
Sale Sizzler 3	28 Jul	18:22	76.60%
Sale Sizzler 2	14 Jul	18:10	77.44%
Lions Bridge Trail Half Marathon	10 Jul	1:33:29	68.13%
Sale Sizzler 1	30 Jun	18:22	76.60%
Hollins Green 5k	19 Jun	18:42	75.24%
Bowdon 5K	9 Jun	18:33	75.84%
Worsley Woods parkrun	28 May	19:57	70.52%
Dunham Massey 5k	26 May	18:36	75.64%
First of the Summer Tri	15 May	9:32 / 53:57 / 23:46	0.00%
Greater Manchester Marathon	10 Apr	3:01:08	73.06%
Clumber Park Duathlon	19 Mar	/ 1:12:52 /1:36:00	0.00%
Oulton Park Duathlon Sprint Distance	6 Mar	/ 32:17 /36:01	0.00%
Birchwood Lunchtime 5k - Ronald McDonald House, Manchester	26 Feb	19:10	73.40%
MACCL Wythenshawe Park XC (Men)	13 Feb	41:36	67.58%
Manchester XC League Meet 4 - Heaton Park	16 Jan	42:26	61.30%
2015	Date	Result	WAVA
Bowstones Fell Race	31 Dec	54:04	59.58%
North Staffs XC 4 (Mens) - Uttoxeter	12 Dec	38:30	76.06%
MACCL XC Boggart Hole (Men)	5 Dec	45:00	62.47%
North Staffs XC 3 (Mens) - Park Hall	14 Nov		0.00%
TCS New York City Marathon	1 Nov	3:03:38	72.07%
North Staffs XC 2 (Mens) - Stafford Common	24 Oct	40:53	71.63%
Manchester league XC Woodbank Park	10 Oct	38:24	73.21%
Swinton 10 Mile Road Race	27 Sep	1:05:43	73.03%
North Staffs XC 1 (Mens) - Winsford	26 Sep	42:45	68.50%
English Half Marathon Warrington	20 Sep	1:24:08	75.71%
The Rubicon Middle Distance Triathlon	30 Aug	44:29 / 2:20:44 / 1:34:20	0.00%
London Triathlon (Sprint)	8 Aug	17:18 / 35:34 / 21:49	0.00%
Sale 5k Sizzler (4)	6 Aug	18:10	77.44%
Worsley Woods parkrun	25 Jul	18:50	74.13%
Sale 5k Sizzler (2)	9 Jul	18:17	76.36%
IM 70.3 Kronborg	21 Jun	42:14 / 2:36:37 / 1:33:52	0.00%
Dunham Massey 5K	11 Jun	19:08	72.97%
Bowdon 5K	4 Jun	18:44	74.53%
Slateman	17 May	13:54 / 1:43:27 / 1:00:23	0.00%
Great Manchester Run	10 May	39:12	74.13%
Alcobendas ETU Sprint Distance Duathlon European Championships	26 Apr	/ 39:11 /26:27	0.00%
Clumber sprint Duathlon	21 Mar	/ 35:54 /28:48	0.00%
Oulton Park Spring Duathon	15 Mar	/ 1:08:48 /49:55	0.00%
Trafford 10K	8 Mar	38:39	75.18%
High Legh 10k	1 Mar	37:56	76.60%
Wythenshawe Park Cross Country	14 Feb	35:33	78.47%
Worsley Woods parkrun	7 Feb	20:09	69.29%
Worsley Woods parkrun	31 Jan	20:23	68.49%
Worsley Woods parkrun	24 Jan	20:50	67.01%
Heaton Park Cross Country (9.6km)	10 Jan	43:03	64.80%
2014	Date	Result	WAVA
Bowstones New Year’s Eve 11k Fell Run	31 Dec	52:37	60.75%
North Staffs XC 4 (Mens) - Westwood High	13 Dec	40:04	72.53%
Manchester league XC Boggart hole clough	6 Dec	39:35	70.47%
Worsley Woods parkrun (alternative course)	29 Nov	20:26	68.32%
North Staffs XC 3 (Mens) - Park Hall	15 Nov	42:25	68.51%
Poynton Duathlon	9 Nov	/ 49:09 /41:52	0.00%
Burley Moor Run	8 Nov	56:34	58.21%
North Staffs XC 2 (Mens) - Stafford Common	25 Oct	40:14	72.22%
Althorp Sprint Duathlon	18 Oct	/ 39:58 /48:26	0.00%
Manchester league XC Woodbank Park	11 Oct	40:38	68.65%
Oulton Park Autumn Duathlon (Sprint Distance)	5 Oct	/ 34:23 /31:26	0.00%
north staffs XC (race 1) winsford	27 Sep	45:04	64.48%
Salford Triathlon	17 Aug	33:58 / 1:15:32 / 39:53	0.00%
Sale 5k Sizzler (4)	14 Aug	18:10	76.85%
Sale 5k Sizzler (2)	17 Jul	18:25	75.24%
Boothstown Wobble 10k	29 Jun	36:40	73.92%
Bramhall Runners Duathlon	22 Jun	/ 31:30 /35:05	0.00%
Dunham Massey Park 5k (2/2)	19 Jun	17:52	77.55%
World Duathlon Championships (Sprint) Pontevedera	1 Jun	18:37 / 33:59 /9:25	0.00%
Slateman Triathlon	18 May	24:29 / 1:36:45 / 55:38	0.00%
Lisboa Triathlon	3 May	43:15 / 2:45:54 / 1:31:15	0.00%
Salford 10K	18 Apr	37:56	76.03%
Horst ETU Sprint Distance Duathlon European Championships	13 Apr	/ 33:21 /27:15	0.00%
Morpeth Sprint Duathlon	6 Apr	/ 46:13 /31:20	0.00%
Oulton Park Duathlon Sprint Distance	16 Mar	/ 38:28 /32:07	0.00%
High Legh 10k	9 Mar	38:24	75.10%
2XU Triathlon Championships Series Race 3 of 3	7 Feb	31:00 / 1:13:00 / 42:03	0.00%
Four Villages Half Marathon	19 Jan	1:24:49	73.90%
Manchester league XC Boggart hole clough	12 Jan	39:46	69.62%
2013	Date	Result	WAVA
Malaga Marathon	8 Dec	3:01:14	71.81%
North Staffs XC 4 (Mens) - Westwood High	30 Nov	38:14	75.43%
North Staffs cross country - Men's Park Hall	16 Nov	42:18	68.18%
Manchester league XC Woodbank Park	10 Nov	44:32	62.17%
Capesthorne Hall Half Marathon	3 Nov	1:25:05	73.66%
Althorp Sprint Duathlon	19 Oct	/ 34:44 /38:08	0.00%
Oulton Park Autumn Duathlon (Sprint Distance)	6 Oct	/ 37:33 /31:44	0.00%
City of Salford 5k	8 Sep	18:04	76.69%
The Vitruvian	31 Aug	43:47 / 2:36:41 / 1:31:47	0.00%
Salford Triathlon	18 Aug	34:13 / 1:10:00 / 41:28	0.00%
Sale 5k Sizzler (4)	15 Aug	18:11	76.20%
Sale 5k Sizzler (3)	1 Aug	18:49	73.64%
Sale 5k Sizzler (2)	18 Jul	18:43	73.48%
Outlaw Triathlon - Long Distance	7 Jul	1:29:54 / 5:39:00 / 4:06:51	0.00%
Llandudno Sea Triathlon (sprint)	29 Jun	17:53 / 40:02 / 20:02	0.00%
Bowdon 5k	6 Jun	18:07	75.91%
Outlaw Half	2 Jun	42:10 / 2:49:36 / 1:29:44	0.00%
Snowdonia Slateman Triathlon	19 May	26:24 / 1:40:44 / 56:08	0.00%
Lisboa Triathlon	4 May	43:22 / 2:50:22 / 1:31:18	0.00%
European Powerman (Sprint) Championships - Horst	21 Apr	/ 34:13 /27:16	0.00%
Worsley Woods parkrun	13 Apr	18:49	73.09%
UK Fire Fighters 2UP Duathlon	16 Mar	/ 56:43 /47:31	0.00%
Trafford 10k	10 Mar	37:40	75.99%
RADCLIFFE A.C. 10 MILES	24 Feb	1:08:31	68.41%
Althorp Sprint Duathlon	16 Feb	/ 37:56 /37:43	0.00%
Manchester Area XC League - Woodbank Park (Senior Men)	10 Feb	45:49	59.98%
Manchester Area XC League - Boggart Hole Clough (Senior Men)	13 Jan	46:15	59.42%
2012	Date	Result	WAVA
North Staffs XC 4 (Mens) - Westwood High	8 Dec	38:49	73.74%
Manchester Area XC League - Wythenshawe Park (Senior Men)	1 Dec	36:54	74.47%
Manchester Christmas Pudding 5 Mile Dash	25 Nov	34:18	66.28%
North Staffs XC league (Mens) Race 3-Stafford Common	17 Nov	44:07	64.88%
Burley Moor Run	10 Nov	56:30	55.73%
Tatton Half Marathon	4 Nov	1:26:03	72.26%
North Staffs XC league (Mens) Race 2-Park Hall	27 Oct	42:28	67.41%
Manchester Area XC League - Heaton Park (Senior Men)	20 Oct	42:46	64.26%
MBNA Chester Marathon	7 Oct	2:59:40	71.83%
North Staffs X C league Winsford	29 Sep	45:36	62.77%
The Vitruvian Triathlon	8 Sep	43:10 / 2:35:50 / 1:35:30	0.00%
North West Triathlon	2 Sep	9:49 / 41:17 / 19:39	0.00%
The 2nd Gin Pit Trail Marathon	19 Aug	3:27:22	62.24%
Manchester 5k Sizzler (3)	2 Aug	17:45	77.48%
Leeds Xpress Triathlon	29 Jul	8:14 / 50:08 / 20:04	0.00%
Marbury Park Classic Triathlon	22 Jul	29:56 / 1:20:56 / 41:00	0.00%
Manchester 5k Sizzler (2)	19 Jul	18:15	74.79%
Worsley Woods parkrun	7 Jul	19:03	71.65%
Birchwood Lunchtime 5k - Brainwave	29 Jun	18:28	73.91%
Worsley Woods Park run	16 Jun	18:46	72.73%
Dunham Massey 5k race #2	14 Jun	18:12	75.00%
Bowdon 5k	7 Jun	18:27	73.98%
Coniston Standard Distance Triathlon	2 Jun	30:27 / 1:29:09 / 34:55	0.00%
Dunham Massey 5k race #1	25 May	18:38	73.25%
Great Manchester Run	20 May	38:03	74.66%
Worsley Woods Park run	19 May	18:10	75.13%
Wilmslow Triathlon	13 May	8:22 / 1:17:23 / 25:17	0.00%
Mobberley 'Round the Runway'	10 May	34:05	70.17%
Greater Manchester Marathon	29 Apr	3:03:17	69.84%
Salford 10k	6 Apr	37:42	75.36%
Birchwood Lunchtime 5k - Sport Relief	23 Mar	20:28	66.69%
Knutsford Triathlon Half Marathon	18 Mar	1:27:22	70.61%
Trafford 10k	11 Mar	37:06	76.58%
Cloud 9 Hill Race	4 Mar	1:06:52	62.37%
Worsley Woods parkrun	3 Mar	18:57	72.03%
RADCLIFFE A.C. 10 MILES	26 Feb	1:06:59	69.44%
Fearless MTB Duathlon	12 Feb	/ 1:08:26 /53:44	0.00%
Manchester Area XC League - Clayton Vale (Senior Men)	11 Feb	39:09	69.66%
Knutsford Triathlon 10k Run	29 Jan	39:09	72.57%
Manchester Area XC League - Woodbank Park (Senior Men)	15 Jan	39:31	69.02%
Greater Manchester XC Championships - Woodbank Park (Senior Men)	7 Jan	52:35	65.20%
2011	Date	Result	WAVA
South East Lancs XC League - Boggart Hole	10 Dec	43:59	62.01%
Manchester Area XC League - Wythenshawe Park (Senior Men)	3 Dec	41:05	66.39%
Leeds Abbey Dash	20 Nov	37:31	75.73%
Birchwood Lunchtime 5k - Children In Need	18 Nov	18:24	74.18%
Manchester Area XC League - Sherdley Park (Senior Men)	13 Nov	38:51	70.20%
South East Lancs XC League - Clayton Vale	30 Oct	42:40	66.44%
Amsterdam Marathon	16 Oct	3:07:14	68.36%
Gin Pit 5	2 Oct	31:43	71.14%
Swinton 10 Mile Road Race	25 Sep	1:05:30	71.01%
Leeds Triathlon - Sprint	11 Sep	14:25 / 52:27 / 26:16	0.00%
Hades Hill	8 Sep	40:29	55.73%
Gin Pit Trail Marathon	29 Aug	3:34:19	59.73%
Great Warford 10	14 Aug	1:06:28	69.98%
Manchester 5k Sizzler (4)	11 Aug	18:41	73.06%
Sale 10	7 Aug	1:08:12	68.20%
Manchester 5k Sizzler (2)	14 Jul	18:50	71.94%
The Marketing Industry Sprint Triathlon	1 Jul	16:53 / 38:40 / 19:32	0.00%
Walsh Two Lads Fell Race	16 Jun	41:46	56.30%
Chester Triathlon	12 Jun	32:55 / 1:21:08 / 42:03	0.00%
Bowdon 5K	9 Jun	18:40	72.58%
Cheshire Triathlon	22 May	10:13 / 43:17 / 21:23	0.00%
Chester Half Marathon	15 May	1:26:48	70.51%
Salford 10k	22 Apr	39:54	70.68%
Skipton Triathlon	17 Apr	8:47 / 46:00 / 20:41	0.00%
Comic Relief Forest Park 5k	18 Mar	18:46	72.20%
South Manchester parkrun	12 Mar	18:47	72.13%
Abney Hall Trail Race	5 Mar	19:19	65.93%
South East Lancs XC League - Boggart Hole	26 Feb	45:48	59.11%
South Manchester parkrun	19 Feb	19:34	69.25%
Hellrunner: Hell in the Middle	12 Feb	1:40:32	50.50%
Four Villages Half Marathon	23 Jan	1:29:24	68.46%
South East Lancs XC League - Leigh Sports Village	15 Jan	41:38	65.03%
manchesterarea XC Woodbank Park Senior Men	2 Jan	43:36	62.09%
2010	Date	Result	WAVA
manchesterarea XC Boggart Hole Clough Senior Men	4 Dec	42:51	63.18%
Leeds Abbey Dash	21 Nov	39:17	71.79%
South East Lancs XC League - Clayton Vale	13 Nov	43:30	64.69%
Burley Festival Moor Run	6 Nov	58:36	48.12%
manchesterarea XC Heaton Park Senior Men	23 Oct	44:23	56.44%
Garmin Barcelona Sprint Triathlon	17 Oct	16:19 / 39:09 / 20:09	0.00%
Berlin Marathon	26 Sep	3:23:57	62.24%
Boggart Chase 10k	19 Sep	41:05	68.64%
Urenco Capenhurst 5k	25 Aug	18:10	74.58%
Leek Half Marathon	22 Aug	1:35:25	64.15%
Reebok Sale Sizzler	12 Aug	18:48	72.07%
Debdale Park 7k	8 Aug	27:15	71.50%
Badger Trail 10K	5 Aug	41:02	68.73%
Reebok Sale Sizzler	29 Jul	18:29	73.30%
Reebok Sale Sizzler	15 Jul	18:17	73.56%
Reebok Sale Sizzler	1 Jul	18:40	72.05%
Reebok Manchester Sale 5 miles	31 May	31:42	70.13%
Great Manchester Run	16 May	38:44	72.27%
Salford 5k	8 May	19:15	69.86%
Mow Cop Killer Mile	29 Apr	9:22	41.29%
Gin Pit 5	11 Apr	31:07	71.44%
Salford 10k	2 Apr	38:40	72.39%
Wilmslow Half Marathon	28 Mar	1:28:39	68.52%
Cloud 9 Hill Race	7 Mar	1:05:53	62.34%
Lostock 6	28 Feb	38:00	71.13%
Great North West Half Marathon	21 Feb	1:26:37	70.13%
South East Lancs XC League - Lilford Park	13 Feb	40:06	67.01%
Radcliffe 10 Mile Multi Terrain	7 Feb	1:08:37	66.77%
manchesterareaXC - Match 5 - Wythenshawe Park (Mens)	30 Jan	38:14	68.09%
Northern Athletics Cross Country Championships	23 Jan	57:16	56.52%
2009	Date	Result	WAVA
manchesterareaXC - Match 3 - Boggart Hole Clough (Mens)	12 Dec	46:35	57.69%
South East Lancs XC League - Clayton Vale	28 Nov	44:40	62.53%
Leeds Abbey Dash	22 Nov	38:57	71.87%
manchesterarea XC - Match 2 - Sherdley Park (Mens)	15 Nov	43:46	61.40%
manchesterarea XC - Match 1 - Heaton Park (Mens)	24 Oct	43:15	62.13%
Run Richmond Riverside 10k	17 Oct	39:07	71.56%
New Balance English Half Marathon	4 Oct	1:27:12	69.66%
South East Lancs XC League - Heaton Park	26 Sep	41:08	65.71%
Great North Run	20 Sep	1:30:33	67.08%
Tatton Park Triathlon	19 Sep	17:40 / 34:55 / 21:11	0.00%
Wavertree Mystery 5k	9 Sep	18:37	72.24%
Badger Set Race 4	13 Aug	42:30	65.86%
Reebok Manchester sizzler	6 Aug	18:24	73.09%
Reebok Manchester sizzlers	23 Jul	18:16	73.09%
Reebok Manchester Sizzlers	9 Jul	18:40	71.52%
City of Manchester 10K	5 Jul	40:04	69.36%
Reebok Manchester Sizzlers	25 Jun	18:36	71.78%
Lymm 5k	20 Jun	18:55	70.58%
Walsh Two Lads Fell Race	18 Jun	40:42	56.94%
21 st Boothstown Wobble	14 Jun	20:59	69.99%
Smithalls Serpent 5 Mile Trail Race	7 Jun	35:08	62.82%
Henderson's End Fell Race	4 Jun	51:06	52.51%
Hollins Green 5k	30 May	18:53	70.70%
Great Manchester Run	17 May	39:55	69.62%
Rainow Fell Race	13 May	40:51	54.03%
London Marathon	26 Apr	3:18:19	63.25%
Salford 10k	10 Apr	39:32	70.29%
Wilmslow Half Marathon	29 Mar	1:29:01	67.75%
Ultimate Trail Run - Cartmel	21 Mar	1:30:34	49.93%
Radcliffe 12 Mile Multi Terrain Race	15 Feb	1:38:10	56.13%
Manchester Area XC League - Woodbank Park	4 Jan	40:18	66.58%
2008	Date	Result	WAVA
Sale Festive 5	28 Dec	30:52	71.50%
Leeds Abbey Dash	23 Nov	39:11	70.89%
Manchester Area XC League - Boggart Hole Clough	16 Nov	48:29	55.35%
Hellrunner: Hell up North	2 Nov	1:35:41	52.28%
Manchester Area XC League - Heaton Park	25 Oct	45:35	48.42%
20 Kilomètres de Paris	12 Oct	1:22:57	68.76%
Alexandra Park 5km	5 Oct	18:52	70.74%
30th Royal Manchester Children's Hospital Half Marathon	28 Sep	1:28:44	67.97%
Liverpool Corporate Cup	21 Sep	18:37	71.69%
Trafford 10K	7 Sep	39:27	70.41%
allerthorpe classic triathlon	17 Aug	33:25 / 1:17:35 / 45:09	0.00%
Sale Sizzler 5K	7 Aug	18:35	71.82%
Great Manchester Run	18 May	38:51	71.04%
London Marathon	13 Apr	3:14:43	64.25%
Radcliffe 12 Mile Trail Race	17 Feb	1:25:45	63.90%

Shonky M45

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