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Shonky M45

About

Race Times

All Races

Mileage

Training

Salford Metropolitan AC, Knutsford Tri Club

Races
323
Miles
7602
Miles
198
Miles
14858
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

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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
2020	54	56	49	27	59	17	11	0	0	0	0	0	273
2020	0	0	0	0	17	0	0	0	0	0	0	0	17
2019	47	46	56	22	57	26	39	49	56	56	114	32	598
2019	11	44	2	17	0	6	0	0	0	6	0	0	86
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

Wed 10th Jun Jun 10	Thu 11th Jun Jun 11	Fri 12th Jun Jun 12	Sat 13th Jun Jun 13	Sun 14th Jun Jun 14	Mon 15th Jun Jun 15	Tue 16th Jun Jun 16
-	-	-	-	-	-	3.1mi, 29:47 Running - General Split Summary === 1) 0.62m - 6:40(10:44/m) 103/126bpm 54cal 2) 0.62m - 5:41(9:09/m) 117/135bpm 55cal 3) 0.62m - 5:34(8:58/m) 133/144bpm 68cal 4) 0.62m - 5:37(9:02/m) 122/142bpm 54cal 5) 0.62m - 6:15(10:03/m) 110/135bpm 46cal Add a comment
Wed 17th Jun Jun 17	Thu 18th Jun Jun 18	Fri 19th Jun Jun 19	Sat 20th Jun Jun 20	Sun 21st Jun Jun 21	Mon 22nd Jun Jun 22	Tue 23rd Jun Jun 23
-	-	-	-	-	3.6mi, 30:01 Running - General Split Summary === 1) 0.62m - 5:53(9:28/m) 131/150bpm 71cal 2) 0.62m - 4:47(7:42/m) 147/156bpm 67cal 3) 0.62m - 5:21(8:37/m) 147/155bpm 74cal 4) 0.62m - 4:51(7:49/m) 149/161bpm 68cal 5) 0.62m - 4:57(7:59/m) 147/154bpm 68cal 6) 0.53m - 4:11(7:52/m) 151/158bpm 59cal Add a comment	-
Wed 24th Jun Jun 24	Thu 25th Jun Jun 25	Fri 26th Jun Jun 26	Sat 27th Jun Jun 27	Sun 28th Jun Jun 28	Mon 29th Jun Jun 29	Tue 30th Jun Jun 30
-	-	-	-	4mi, 32:41 Running - General Split Summary === 1) 0.62m - 5:57(9:34/m) 140/152bpm 76cal 2) 0.62m - 4:59(8:01/m) 154/161bpm 70cal 3) 0.62m - 4:39(7:29/m) 165/175bpm 71cal 4) 0.62m - 4:42(7:34/m) 163/173bpm 70cal 5) 0.62m - 4:57(7:57/m) 163/175bpm 74cal 6) 0.62m - 5:17(8:31/m) 165/179bpm 82cal 7) 0.3m - 2:11(7:10/m) 168/176bpm 34cal Add a comment	-	-
Wed 1st Jul Jul 1	Thu 2nd Jul Jul 2	Fri 3rd Jul Jul 3	Sat 4th Jul Jul 4	Sun 5th Jul Jul 5	Mon 6th Jul Jul 6	Tue 7th Jul Jul 7
3.5mi, 25:51 Running - General Split Summary === 1) 0.35m - 3:01(8:37/m) 133/147bpm 35cal 2) 0.62m - 4:04(6:33/m) 158/169bpm 59cal 3) 0.53m - 3:25(6:28/m) 160/169bpm 50cal 4) 0.1m - 1:30(14:39/m) 130/163bpm 15cal 5) 0.62m - 3:58(6:23/m) 147/162bpm 50cal 6) 0.53m - 3:34(6:43/m) 162/170bpm 52cal 7) 0.1m - 1:29(15:12/m) 137/164bpm 14cal 8) 0.62m - 4:48(7:44/m) 144/151bpm 59cal 9) 0m - 1(6:21/m) 149/149bpm Add a comment	-	-	-	7.2mi, 52:38 Running - General Split Summary === 1) 0.62m - 4:48(7:43/m) 129/145bpm 57cal 2) 0.62m - 4:42(7:33/m) 142/151bpm 63cal 3) 0.62m - 4:37(7:25/m) 149/156bpm 65cal 4) 0.62m - 4:29(7:14/m) 150/157bpm 63cal 5) 0.62m - 4:31(7:16/m) 152/155bpm 64cal 6) 0.62m - 4:26(7:08/m) 155/160bpm 64cal 7) 0.62m - 4:31(7:16/m) 158/167bpm 67cal 8) 0.62m - 4:38(7:28/m) 165/173bpm 73cal 9) 0.62m - 4:35(7:22/m) 164/172bpm 70cal 10) 0.62m - 4:23(7:03/m) 164/168bpm 68cal 11) 0.62m - 4:29(7:13/m) 164/169bpm 69cal 12) 0.33m - 2:29(7:27/m) 163/168bpm 38cal Add a comment	-	-

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	1	9:22 9:22/mi	41.29			9:22 41.29
4.7km	1	19:19 6:37/mi	65.82				19:19 65.82
5km	91	17:45 5:43/mi	77.55	18:35 71.77	18:16 73.02	18:10 74.45	18:24 74.02	17:45 77.28	18:04 76.47	17:52 77.55	18:10 77.44	18:10 77.44	18:58 75.00	18:41 76.70	18:51 76.59	19:25 74.36
5.5km	1	20:59 6:08/mi	69.92		20:59 69.92
7km	1	27:15 6:16/mi	70.52			27:15 70.52
5mi	9	30:52 6:10/mi	73.66	30:52 70.66	35:08 62.08	31:07 70.51	31:43 70.17	34:18 65.38				31:24 73.66
5.3mi	2	40:42 7:45/mi	56.27		40:42 56.27		41:46 55.53
5.3mi	1	34:05 6:26/mi	69.22					34:05 69.22
9km	2	44:23 7:56/mi	55.67			44:23 55.67
5.8mi	1	36:40 6:17/mi	73.92							36:40 73.92
9.6km	40	36:54 6:11/mi	72.66		43:15 60.70	42:51 61.66	38:51 68.48	36:54 72.66	45:49 58.52							40:44 69.63
6mi	7	38:00 6:20/mi	69.49			38:00 69.49
10km	46	37:06 5:58/mi	76.60	38:51 69.68	38:57 70.21	38:40 70.73	37:31 73.87	37:06 74.70	37:40 74.15	37:56 74.21	37:56 76.60		38:32 74.82		39:05 74.98
11km	4	52:37 7:42/mi	60.75							52:37 60.75
11.5km	1	57:16 8:01/mi	55.35			57:16 55.35
12km	2	52:35 7:03/mi	63.71					52:35 63.71
9mi	2	1:05:53 7:19/mi	61.15			1:05:53 61.15
16km	1	1:30:34 9:07/mi	48.98		1:30:34 48.98
10mi	7	1:05:30 6:33/mi	73.03			1:08:37 65.35	1:05:30 69.29		1:08:31 66.72		1:05:43 73.03
11mi	2	1:40:32 9:08/mi	49.34				1:40:32 49.34
12mi	2	1:25:45 7:09/mi	62.74	1:25:45 62.74
20km	1	1:22:57 6:40/mi	67.43	1:22:57 67.43
13.1mi	21	1:24:08 6:25/mi	75.71	1:28:44 66.58	1:27:12 68.06	1:26:37 68.52	1:26:48 68.75	1:26:03 70.25	1:25:05 71.60	1:24:49 71.82	1:24:08 75.71	1:25:47 74.85	1:30:54 68.69	1:27:42 72.40	1:34:59 67.42
42.1km	1	3:12:41 7:22/mi	69.88												3:12:41 69.88
26.2mi	13	2:59:40 6:51/mi	74.17	3:14:43 63.65	3:18:19 62.74	3:23:57 61.62	3:07:14 67.52	2:59:40 70.86	3:01:14 70.79		3:03:38 72.07	3:01:08 73.06	2:59:58 74.17	3:26:41 64.15

2020	Distance	Date	Result	WAVA
SEL Heaton Park - Men	9.6km	7 Mar	41:45	67.93%
Worsley Woods parkrun	5km	29 Feb	19:25	74.36%
Worsley Woods parkrun	5km	15 Feb	19:33	73.85%
MACCL Heaton Park	9.6km	8 Feb	43:56	64.56%
Worsley Woods parkrun	5km	1 Feb	19:27	74.23%
Worsley Woods parkrun	5km	25 Jan	19:39	73.47%
SEL Heaton Park - Men	9.6km	18 Jan	42:41	66.45%
MACCL - Tatton Park	9.6km	11 Jan	40:44	69.63%
2019	Distance	Date	Result	WAVA
MACCL Arrowe Country Park	11km	8 Dec	50:51	63.91%
Florence(Firenze) Marathon	42.1km	24 Nov	3:12:41	69.88%
MACCL Kenworthy Woods	9.6km	9 Nov	41:00	69.18%
Run Tatton Half Marathon 2019	13.1mi	3 Nov	1:34:59	67.42%
SEL Heaton Park Match 1 - Men	9.6km	19 Oct	44:42	63.45%
Worsley Woods parkrun	5km	28 Sep	19:09	75.39%
Darley Moor Duathlon	5km/20km/2.5km	22 Sep	18:26 / 30:29 /9:47	0.00%
Worsley Woods parkrun	5km	14 Sep	19:41	73.35%
Worsley Woods parkrun	5km	7 Sep	18:59	76.05%
Worsley Woods parkrun	5km	31 Aug	19:52	72.67%
Mid-Cheshire 5K	5km	29 Aug	18:51	76.59%
Worsley Woods parkrun	5km	24 Aug	19:23	74.48%
Worsley Woods parkrun	5km	10 Aug	19:48	72.92%
Sale Sizzler (3)	5km	25 Jul	19:54	72.01%
Sale Sizzler (2)	5km	11 Jul	19:18	74.25%
Worsley Woods parkrun	5km	6 Jul	19:54	72.01%
Great Manchester Run, 10k	10km	19 May	39:32	74.13%
Worsley Woods parkrun	5km	11 May	19:06	75.03%
Worsley Woods parkrun	5km	4 May	19:25	73.80%
World Duathlon Championships (Sprint) Pontevedera	0km/20km/7.5km	27 Apr	19:44 / 35:11 /10:51	0.00%
Worsley Woods parkrun	5km	13 Apr	19:21	74.06%
Worsley Woods parkrun	5km	6 Apr	19:03	75.22%
Worsley Woods parkrun	5km	30 Mar	18:53	75.89%
Cheshire Arley Hall 10km	10km	23 Mar	39:05	74.98%
Trafford 10K	10km	10 Mar	40:17	72.75%
English National XC Championships (Men)	12km	23 Feb	53:07	66.70%
GO TRI Dunham Massey Duathlon	2.3km/14km/2.3km	27 Jan	9:10 / 25:49 /9:37	0.00%
MACCL Heaton Park	9.6km	12 Jan	43:01	65.40%
2018	Distance	Date	Result	WAVA
SELCC Tandle Hill	6mi	15 Dec	51:03	55.43%
Children in Need Birchwood Lunchtime 5k	5km	16 Nov	19:09	74.83%
Manchester Half Marathon	13.1mi	14 Oct	1:27:42	72.40%
Mid Cheshire 5km	5km	23 Aug	19:23	73.93%
Sale Sizzler (4)	5km	16 Aug	18:41	76.70%
Salford Tri - Sprint	750metres/20km/5km	29 Jul	15:37 / 37:55 / 22:59	0.00%
Henderson's End Fell Race	9.4km	7 Jun	1:10:40	38.66%
London Marathon	26.2mi	22 Apr	3:26:41	64.15%
Worsley Woods parkrun	5km	31 Mar	19:29	73.01%
Gin Pit Half Marathon	13.1mi	25 Mar	1:29:34	70.29%
Stretford parkrun	5km	24 Feb	19:51	71.66%
MACCL Wythenshawe Park	9.6km	10 Feb	46:40	59.79%
MACCL Woodbank Park	9.6km	13 Jan	51:39	54.02%
2017	Distance	Date	Result	WAVA
Worsley Woods Christmas Day Parkrun	5km	25 Dec	19:16	73.83%
Worsley Woods parkrun	5km	11 Nov	19:15	73.89%
Leeds Abbey Dash	10km	5 Nov	39:26	73.71%
South Manchester parkrun	5km	28 Oct	18:58	75.00%
Hell Up North	13.1mi	14 Oct	2:34:41	40.70%
SEL Heaton Park Match 1 - Men	9.6km	14 Oct	44:42	62.42%
London Triathlon Sprint	750metres/20km/5km	22 Jul	15:04 / 36:36 / 19:37	0.00%
London Marathon	26.2mi	23 Apr	2:59:58	74.17%
Salford 10k Road Race	10km	14 Apr	39:34	72.86%
Trafford 10K	10km	5 Mar	38:32	74.82%
MACCL XC Woodbank Park (Men)	9.6km	11 Feb	45:08	61.32%
Four Villages Half Marathon	13.1mi	15 Jan	1:30:54	68.69%
MACCL XC Kenworthy Woods (Men)	9.6km	14 Jan	42:17	65.46%
2016	Distance	Date	Result	WAVA
MACCL XC Boggart Hole (Men)	9.6km	12 Nov	42:53	64.54%
Manchester Half Marathon	13.1mi	16 Oct	1:25:47	74.85%
MACCL - Wythenshawe Park	9.6km	15 Oct	43:57	62.97%
Oulton Park	0km/21.6km/8.6km	2 Oct	/ 35:34 /31:42	0.00%
Worsley Woods parkrun	5km	24 Sep	18:43	75.44%
Worsley Woods parkrun	5km	17 Sep	19:56	70.84%
Rubicon Middle Distance	1.2miles/56miles/13.1miles	4 Sep	/ 2:33:36 / 1:30:20	0.00%
Pennington Flash 5 mile trail race	5mi	28 Aug	31:24	73.66%
Sale Sizzler 4	5km	11 Aug	18:30	76.63%
Worsley Woods parkrun	5km	6 Aug	19:31	72.35%
Salford Standard Triathlon	1500metres/40km/10km	31 Jul	33:37 / 1:11:37 / 40:09	0.00%
Sale Sizzler 3	5km	28 Jul	18:22	76.60%
Sale Sizzler 2	5km	14 Jul	18:10	77.44%
Lions Bridge Trail Half Marathon	13.1mi	10 Jul	1:33:29	68.13%
Sale Sizzler 1	5km	30 Jun	18:22	76.60%
Hollins Green 5k	5km	19 Jun	18:42	75.24%
Bowdon 5K	5km	9 Jun	18:33	75.84%
Worsley Woods parkrun	5km	28 May	19:57	70.52%
Dunham Massey 5k	5km	26 May	18:36	75.64%
First of the Summer Tri	400metres/24km/5.7km	15 May	9:32 / 53:57 / 23:46	0.00%
Greater Manchester Marathon	26.2mi	10 Apr	3:01:08	73.06%
Clumber Park Duathlon	0km/40km/15km	19 Mar	/ 1:12:52 /1:36:00	0.00%
Oulton Park Duathlon Sprint Distance	0km/21.6miles/8.6km	6 Mar	/ 32:17 /36:01	0.00%
Birchwood Lunchtime 5k - Ronald McDonald House, Manchester	5km	26 Feb	19:10	73.40%
MACCL Wythenshawe Park XC (Men)	9.6km	13 Feb	41:36	67.58%
Manchester XC League Meet 4 - Heaton Park	9km	16 Jan	42:26	61.30%
2015	Distance	Date	Result	WAVA
Bowstones Fell Race	11km	31 Dec	54:04	59.58%
North Staffs XC 4 (Mens) - Uttoxeter	10km	12 Dec	38:30	76.06%
MACCL XC Boggart Hole (Men)	9.6km	5 Dec	45:00	62.47%
North Staffs XC 3 (Mens) - Park Hall	10km	14 Nov		0.00%
TCS New York City Marathon	26.2mi	1 Nov	3:03:38	72.07%
North Staffs XC 2 (Mens) - Stafford Common	10km	24 Oct	40:53	71.63%
Manchester league XC Woodbank Park	9.6km	10 Oct	38:24	73.21%
Swinton 10 Mile Road Race	10mi	27 Sep	1:05:43	73.03%
North Staffs XC 1 (Mens) - Winsford	10km	26 Sep	42:45	68.50%
English Half Marathon Warrington	13.1mi	20 Sep	1:24:08	75.71%
The Rubicon Middle Distance Triathlon	1.2miles/56miles/13.1miles	30 Aug	44:29 / 2:20:44 / 1:34:20	0.00%
London Triathlon (Sprint)	0.75km/20km/5km	8 Aug	17:18 / 35:34 / 21:49	0.00%
Sale 5k Sizzler (4)	5km	6 Aug	18:10	77.44%
Worsley Woods parkrun	5km	25 Jul	18:50	74.13%
Sale 5k Sizzler (2)	5km	9 Jul	18:17	76.36%
IM 70.3 Kronborg	1.2miles/56miles/13.1miles	21 Jun	42:14 / 2:36:37 / 1:33:52	0.00%
Dunham Massey 5K	5km	11 Jun	19:08	72.97%
Bowdon 5K	5km	4 Jun	18:44	74.53%
Slateman	1km/51km/11km	17 May	13:54 / 1:43:27 / 1:00:23	0.00%
Great Manchester Run	10km	10 May	39:12	74.13%
Alcobendas ETU Sprint Distance Duathlon European Championships	0km/20km/7.5km	26 Apr	/ 39:11 /26:27	0.00%
Clumber sprint Duathlon	0km/20km/7.5km	21 Mar	/ 35:54 /28:48	0.00%
Oulton Park Spring Duathon	0km/38.8km/12.9km	15 Mar	/ 1:08:48 /49:55	0.00%
Trafford 10K	10km	8 Mar	38:39	75.18%
High Legh 10k	10km	1 Mar	37:56	76.60%
Wythenshawe Park Cross Country	9.6km	14 Feb	35:33	78.47%
Worsley Woods parkrun	5km	7 Feb	20:09	69.29%
Worsley Woods parkrun	5km	31 Jan	20:23	68.49%
Worsley Woods parkrun	5km	24 Jan	20:50	67.01%
Heaton Park Cross Country (9.6km)	9.6km	10 Jan	43:03	64.80%
2014	Distance	Date	Result	WAVA
Bowstones New Year’s Eve 11k Fell Run	11km	31 Dec	52:37	60.75%
North Staffs XC 4 (Mens) - Westwood High	10km	13 Dec	40:04	72.53%
Manchester league XC Boggart hole clough	9.6km	6 Dec	39:35	70.47%
Worsley Woods parkrun (alternative course)	5km	29 Nov	20:26	68.32%
North Staffs XC 3 (Mens) - Park Hall	10km	15 Nov	42:25	68.51%
Poynton Duathlon	0km/22km/10km	9 Nov	/ 49:09 /41:52	0.00%
Burley Moor Run	7mi	8 Nov	56:34	58.21%
North Staffs XC 2 (Mens) - Stafford Common	10km	25 Oct	40:14	72.22%
Althorp Sprint Duathlon	0km/20km/10km	18 Oct	/ 39:58 /48:26	0.00%
Manchester league XC Woodbank Park	9.6km	11 Oct	40:38	68.65%
Oulton Park Autumn Duathlon (Sprint Distance)	0km/21.55km/8.61km	5 Oct	/ 34:23 /31:26	0.00%
north staffs XC (race 1) winsford	10km	27 Sep	45:04	64.48%
Salford Triathlon	1.5km/40km/10km	17 Aug	33:58 / 1:15:32 / 39:53	0.00%
Sale 5k Sizzler (4)	5km	14 Aug	18:10	76.85%
Sale 5k Sizzler (2)	5km	17 Jul	18:25	75.24%
Boothstown Wobble 10k	5.84mi	29 Jun	36:40	73.92%
Bramhall Runners Duathlon	0km/18.78km/9.63km	22 Jun	/ 31:30 /35:05	0.00%
Dunham Massey Park 5k (2/2)	5km	19 Jun	17:52	77.55%
World Duathlon Championships (Sprint) Pontevedera	0km/20km/7.5km	1 Jun	18:37 / 33:59 /9:25	0.00%
Slateman Triathlon	1000metres/51km/11km	18 May	24:29 / 1:36:45 / 55:38	0.00%
Lisboa Triathlon	1.9km/90km/21.1km	3 May	43:15 / 2:45:54 / 1:31:15	0.00%
Salford 10K	10km	18 Apr	37:56	74.21%
Horst ETU Sprint Distance Duathlon European Championships	0km/20km/7.5km	13 Apr	/ 33:21 /27:15	0.00%
Morpeth Sprint Duathlon	0km/26km/8.95km	6 Apr	/ 46:13 /31:20	0.00%
Oulton Park Duathlon Sprint Distance	0km/21.6miles/8.6km	16 Mar	/ 38:28 /32:07	0.00%
High Legh 10k	10km	9 Mar	38:24	73.31%
2XU Triathlon Championships Series Race 3 of 3	1.5km/40km/10km	7 Feb	31:00 / 1:13:00 / 42:03	0.00%
Four Villages Half Marathon	13.1mi	19 Jan	1:24:49	71.82%
Manchester league XC Boggart hole clough	9.6km	12 Jan	39:46	67.96%
2013	Distance	Date	Result	WAVA
Malaga Marathon	26.2mi	8 Dec	3:01:14	70.79%
North Staffs XC 4 (Mens) - Westwood High	10km	30 Nov	38:14	73.63%
North Staffs cross country - Men's Park Hall	10km	16 Nov	42:18	66.55%
Manchester league XC Woodbank Park	9.6km	10 Nov	44:32	60.68%
Capesthorne Hall Half Marathon	13.1mi	3 Nov	1:25:05	71.60%
Althorp Sprint Duathlon	0km/20km/10km	19 Oct	/ 34:44 /38:08	0.00%
Oulton Park Autumn Duathlon (Sprint Distance)	0km/21.55km/8.61km	6 Oct	/ 37:33 /31:44	0.00%
City of Salford 5k	5km	8 Sep	18:04	76.47%
The Vitruvian	1900metres/85km/21km	31 Aug	43:47 / 2:36:41 / 1:31:47	0.00%
Salford Triathlon	1.5km/40km/10km	18 Aug	34:13 / 1:10:00 / 41:28	0.00%
Sale 5k Sizzler (4)	5km	15 Aug	18:11	75.98%
Sale 5k Sizzler (3)	5km	1 Aug	18:49	73.42%
Sale 5k Sizzler (2)	5km	18 Jul	18:43	73.29%
Outlaw Triathlon - Long Distance	2.4miles/112miles/26.2miles	7 Jul	1:29:54 / 5:39:00 / 4:06:51	0.00%
Llandudno Sea Triathlon (sprint)	750metres/19km/5km	29 Jun	17:53 / 40:02 / 20:02	0.00%
Bowdon 5k	5km	6 Jun	18:07	75.72%
Outlaw Half	1.2miles/56miles/13.1miles	2 Jun	42:10 / 2:49:36 / 1:29:44	0.00%
Snowdonia Slateman Triathlon	1km/51km/11km	19 May	26:24 / 1:40:44 / 56:08	0.00%
Lisboa Triathlon	1.9km/90km/21.1km	4 May	43:22 / 2:50:22 / 1:31:18	0.00%
European Powerman (Sprint) Championships - Horst	0km/20km/7.5km	21 Apr	/ 34:13 /27:16	0.00%
Worsley Woods parkrun	5km	13 Apr	18:49	72.90%
UK Fire Fighters 2UP Duathlon	0km/29km/13km	16 Mar	/ 56:43 /47:31	0.00%
Trafford 10k	10km	10 Mar	37:40	74.15%
RADCLIFFE A.C. 10 MILES	10mi	24 Feb	1:08:31	66.72%
Althorp Sprint Duathlon	0km/20km/10km	16 Feb	/ 37:56 /37:43	0.00%
Manchester Area XC League - Woodbank Park (Senior Men)	9.6km	10 Feb	45:49	58.52%
Manchester Area XC League - Boggart Hole Clough (Senior Men)	9.6km	13 Jan	46:15	57.97%
2012	Distance	Date	Result	WAVA
North Staffs XC 4 (Mens) - Westwood High	10km	8 Dec	38:49	71.95%
Manchester Area XC League - Wythenshawe Park (Senior Men)	9.6km	1 Dec	36:54	72.66%
Manchester Christmas Pudding 5 Mile Dash	5mi	25 Nov	34:18	65.38%
North Staffs XC league (Mens) Race 3-Stafford Common	10km	17 Nov	44:07	63.31%
Burley Moor Run	11km	10 Nov	56:30	54.37%
Tatton Half Marathon	13.1mi	4 Nov	1:26:03	70.25%
North Staffs XC league (Mens) Race 2-Park Hall	10km	27 Oct	42:28	65.77%
Manchester Area XC League - Heaton Park (Senior Men)	9.6km	20 Oct	42:46	62.69%
MBNA Chester Marathon	26.2mi	7 Oct	2:59:40	70.86%
North Staffs X C league Winsford	10km	29 Sep	45:36	61.25%
The Vitruvian Triathlon	1.9km/85km/21km	8 Sep	43:10 / 2:35:50 / 1:35:30	0.00%
North West Triathlon	500metres/20km/5km	2 Sep	9:49 / 41:17 / 19:39	0.00%
The 2nd Gin Pit Trail Marathon	26.2mi	19 Aug	3:27:22	61.39%
Manchester 5k Sizzler (3)	5km	2 Aug	17:45	77.28%
Leeds Xpress Triathlon	400metres/22.6km/5.4km	29 Jul	8:14 / 50:08 / 20:04	0.00%
Marbury Park Classic Triathlon	1.5km/40km/10km	22 Jul	29:56 / 1:20:56 / 41:00	0.00%
Manchester 5k Sizzler (2)	5km	19 Jul	18:15	74.63%
Worsley Woods parkrun	5km	7 Jul	19:03	71.50%
Birchwood Lunchtime 5k - Brainwave	5km	29 Jun	18:28	73.76%
Worsley Woods Park run	5km	16 Jun	18:46	72.58%
Dunham Massey 5k race #2	5km	14 Jun	18:12	74.84%
Bowdon 5k	5km	7 Jun	18:27	73.82%
Coniston Standard Distance Triathlon	1.5km/40km/9.25km	2 Jun	30:27 / 1:29:09 / 34:55	0.00%
Dunham Massey 5k race #1	5km	25 May	18:38	73.10%
Great Manchester Run	10km	20 May	38:03	72.84%
Worsley Woods Park run	5km	19 May	18:10	74.98%
Wilmslow Triathlon	0.4km/24.2km/5.6km	13 May	8:22 / 1:17:23 / 25:17	0.00%
Mobberley 'Round the Runway'	5.3mi	10 May	34:05	69.22%
Greater Manchester Marathon	26.2mi	29 Apr	3:03:17	68.98%
Salford 10k	10km	6 Apr	37:42	73.51%
Birchwood Lunchtime 5k - Sport Relief	5km	23 Mar	20:28	66.55%
Knutsford Triathlon Half Marathon	13.1mi	18 Mar	1:27:22	68.72%
Trafford 10k	10km	11 Mar	37:06	74.70%
Cloud 9 Hill Race	9mi	4 Mar	1:06:52	61.00%
Worsley Woods parkrun	5km	3 Mar	18:57	71.88%
RADCLIFFE A.C. 10 MILES	10mi	26 Feb	1:06:59	67.75%
Fearless MTB Duathlon	0km/20km/10km	12 Feb	/ 1:08:26 /53:44	0.00%
Manchester Area XC League - Clayton Vale (Senior Men)	9.6km	11 Feb	39:09	67.96%
Knutsford Triathlon 10k Run	10km	29 Jan	39:09	70.79%
Manchester Area XC League - Woodbank Park (Senior Men)	9.6km	15 Jan	39:31	67.33%
Greater Manchester XC Championships - Woodbank Park (Senior Men)	12km	7 Jan	52:35	63.71%
2011	Distance	Date	Result	WAVA
South East Lancs XC League - Boggart Hole	9.6km	10 Dec	43:59	60.49%
Manchester Area XC League - Wythenshawe Park (Senior Men)	9.6km	3 Dec	41:05	64.76%
Leeds Abbey Dash	10km	20 Nov	37:31	73.87%
Birchwood Lunchtime 5k - Children In Need	5km	18 Nov	18:24	74.02%
Manchester Area XC League - Sherdley Park (Senior Men)	9.6km	13 Nov	38:51	68.48%
South East Lancs XC League - Clayton Vale	6.2mi	30 Oct	42:40	64.81%
Amsterdam Marathon	26.2mi	16 Oct	3:07:14	67.52%
Gin Pit 5	5mi	2 Oct	31:43	70.17%
Swinton 10 Mile Road Race	10mi	25 Sep	1:05:30	69.29%
Leeds Triathlon - Sprint	750metres/24km/6.7km	11 Sep	14:25 / 52:27 / 26:16	0.00%
Hades Hill	5mi	8 Sep	40:29	54.98%
Gin Pit Trail Marathon	26.2mi	29 Aug	3:34:19	58.99%
Great Warford 10	10mi	14 Aug	1:06:28	68.28%
Manchester 5k Sizzler (4)	5km	11 Aug	18:41	72.90%
Sale 10	10mi	7 Aug	1:08:12	66.55%
Manchester 5k Sizzler (2)	5km	14 Jul	18:50	71.81%
The Marketing Industry Sprint Triathlon	0.75km/20km/5km	1 Jul	16:53 / 38:40 / 19:32	0.00%
Walsh Two Lads Fell Race	5.25mi	16 Jun	41:46	55.53%
Chester Triathlon	1.5km/40km/10km	12 Jun	32:55 / 1:21:08 / 42:03	0.00%
Bowdon 5K	5km	9 Jun	18:40	72.45%
Cheshire Triathlon	500metres/12.4miles/5km	22 May	10:13 / 43:17 / 21:23	0.00%
Chester Half Marathon	13.1mi	15 May	1:26:48	68.75%
Salford 10k	10km	22 Apr	39:54	68.97%
Skipton Triathlon	0.4km/20km/5km	17 Apr	8:47 / 46:00 / 20:41	0.00%
Comic Relief Forest Park 5k	5km	18 Mar	18:46	72.07%
South Manchester parkrun	5km	12 Mar	18:47	72.00%
Abney Hall Trail Race	4.7km	5 Mar	19:19	65.82%
South East Lancs XC League - Boggart Hole	9.6km	26 Feb	45:48	57.68%
South Manchester parkrun	5km	19 Feb	19:34	69.12%
Hellrunner: Hell in the Middle	11mi	12 Feb	1:40:32	49.34%
Four Villages Half Marathon	13.1mi	23 Jan	1:29:24	66.75%
South East Lancs XC League - Leigh Sports Village	9.6km	15 Jan	41:38	63.46%
manchesterarea XC Woodbank Park Senior Men	9.6km	2 Jan	43:36	60.60%
2010	Distance	Date	Result	WAVA
manchesterarea XC Boggart Hole Clough Senior Men	9.6km	4 Dec	42:51	61.66%
Leeds Abbey Dash	10km	21 Nov	39:17	70.06%
South East Lancs XC League - Clayton Vale	6.2mi	13 Nov	43:30	63.13%
Burley Festival Moor Run	10km	6 Nov	58:36	46.96%
manchesterarea XC Heaton Park Senior Men	9km	23 Oct	44:23	55.67%
Garmin Barcelona Sprint Triathlon	750metres/20km/5km	17 Oct	16:19 / 39:09 / 20:09	0.00%
Berlin Marathon	26.2mi	26 Sep	3:23:57	61.62%
Boggart Chase 10k	10km	19 Sep	41:05	66.99%
Urenco Capenhurst 5k	5km	25 Aug	18:10	74.45%
Leek Half Marathon	13.1mi	22 Aug	1:35:25	62.54%
Reebok Sale Sizzler	5km	12 Aug	18:48	71.94%
Debdale Park 7k	7km	8 Aug	27:15	70.52%
Badger Trail 10K	10km	5 Aug	41:02	67.07%
Reebok Sale Sizzler	5km	29 Jul	18:29	73.17%
Reebok Sale Sizzler	5km	15 Jul	18:17	73.46%
Reebok Sale Sizzler	5km	1 Jul	18:40	71.95%
Reebok Manchester Sale 5 miles	5mi	31 May	31:42	69.21%
Great Manchester Run	10km	16 May	38:44	70.61%
Salford 5k	5km	8 May	19:15	69.77%
Mow Cop Killer Mile	1mi	29 Apr	9:22	41.29%
Gin Pit 5	5mi	11 Apr	31:07	70.51%
Salford 10k	10km	2 Apr	38:40	70.73%
Wilmslow Half Marathon	13.1mi	28 Mar	1:28:39	66.95%
Cloud 9 Hill Race	9mi	7 Mar	1:05:53	61.15%
Lostock 6	6mi	28 Feb	38:00	69.49%
Great North West Half Marathon	13.1mi	21 Feb	1:26:37	68.52%
South East Lancs XC League - Lilford Park	9.6km	13 Feb	40:06	65.47%
Radcliffe 10 Mile Multi Terrain	10mi	7 Feb	1:08:37	65.35%
manchesterareaXC - Match 5 - Wythenshawe Park (Mens)	9.3km	30 Jan	38:14	66.52%
Northern Athletics Cross Country Championships	11.5km	23 Jan	57:16	55.35%
2009	Distance	Date	Result	WAVA
manchesterareaXC - Match 3 - Boggart Hole Clough (Mens)	9.6km	12 Dec	46:35	56.36%
South East Lancs XC League - Clayton Vale	6.2mi	28 Nov	44:40	61.09%
Leeds Abbey Dash	10km	22 Nov	38:57	70.21%
manchesterarea XC - Match 2 - Sherdley Park (Mens)	9.6km	15 Nov	43:46	59.99%
manchesterarea XC - Match 1 - Heaton Park (Mens)	9.6km	24 Oct	43:15	60.70%
Run Richmond Riverside 10k	10km	17 Oct	39:07	69.91%
New Balance English Half Marathon	13.1mi	4 Oct	1:27:12	68.06%
South East Lancs XC League - Heaton Park	6mi	26 Sep	41:08	64.20%
Great North Run	13.1mi	20 Sep	1:30:33	65.54%
Tatton Park Triathlon	750metres/20km/5km	19 Sep	17:40 / 34:55 / 21:11	0.00%
Wavertree Mystery 5k	5km	9 Sep	18:37	72.14%
Badger Set Race 4	10km	13 Aug	42:30	64.35%
Reebok Manchester sizzler	5km	6 Aug	18:24	72.99%
Reebok Manchester sizzlers	5km	23 Jul	18:16	73.02%
Reebok Manchester Sizzlers	5km	9 Jul	18:40	71.45%
City of Manchester 10K	10km	5 Jul	40:04	67.89%
Reebok Manchester Sizzlers	5km	25 Jun	18:36	71.71%
Lymm 5k	5km	20 Jun	18:55	70.51%
Walsh Two Lads Fell Race	5.25mi	18 Jun	40:42	56.27%
21 st Boothstown Wobble	5.5km	14 Jun	20:59	69.92%
Smithalls Serpent 5 Mile Trail Race	5mi	7 Jun	35:08	62.08%
Henderson's End Fell Race	6mi	4 Jun	51:06	51.40%
Hollins Green 5k	5km	30 May	18:53	70.63%
Great Manchester Run	10km	17 May	39:55	68.14%
Rainow Fell Race	5mi	13 May	40:51	53.39%
London Marathon	26.2mi	26 Apr	3:18:19	62.74%
Salford 10k	10km	10 Apr	39:32	68.80%
Wilmslow Half Marathon	13.1mi	29 Mar	1:29:01	66.37%
Ultimate Trail Run - Cartmel	16km	21 Mar	1:30:34	48.98%
Radcliffe 12 Mile Multi Terrain Race	12mi	15 Feb	1:38:10	55.02%
Manchester Area XC League - Woodbank Park	6mi	4 Jan	40:18	65.17%
2008	Distance	Date	Result	WAVA
Sale Festive 5	5mi	28 Dec	30:52	70.66%
Leeds Abbey Dash	10km	23 Nov	39:11	69.42%
Manchester Area XC League - Boggart Hole Clough	6mi	16 Nov	48:29	54.17%
Hellrunner: Hell up North	11mi	2 Nov	1:35:41	51.30%
Manchester Area XC League - Heaton Park	6mi	25 Oct	45:35	57.62%
20 Kilomètres de Paris	20km	12 Oct	1:22:57	67.43%
Alexandra Park 5km	5km	5 Oct	18:52	70.69%
30th Royal Manchester Children's Hospital Half Marathon	13.1mi	28 Sep	1:28:44	66.58%
Liverpool Corporate Cup	5km	21 Sep	18:37	71.64%
Trafford 10K	10km	7 Sep	39:27	68.95%
allerthorpe classic triathlon	1500metres/40km/10km	17 Aug	33:25 / 1:17:35 / 45:09	0.00%
Sale Sizzler 5K	5km	7 Aug	18:35	71.77%
Great Manchester Run	10km	18 May	38:51	69.68%
London Marathon	26.2mi	13 Apr	3:14:43	63.65%
Radcliffe 12 Mile Trail Race	12mi	17 Feb	1:25:45	62.74%

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