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Shonky M45

About
Bests
All Races
Mileage
Training

Salford Metropolitan AC, Knutsford Tri Club

Races
323
Miles
8250
Miles
198
Miles
15106
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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Recent Training
20th Jun	General	1.2mi	7:38
20th Jun	General	1.2mi	7:23
20th Jun	General	17.5mi	1:08:42
15th Jun	General	5.3mi	42:05
14th Jun	General	4.3mi	25:50

12 Month Benchmarks	Run	Bike
Mile	5:47	1:50
5k	18:34	7:34
5mi	31:02	13:38
10k	38:34	17:21
10mi	1:09:47	29:23
Half	1:32:27	38:47

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Buddies (5)

Badges Collected	See available badges
+ 118 others

Best Times
Best WAVA

Dist	Races	PB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	1	9:22 9:22/mi			9:22
4.7km	1	19:19 6:37/mi				19:19
5km	91	17:45 5:43/mi	18:35	18:16	18:10	18:24	17:45	18:04	17:52	18:10	18:10	18:58	18:41	18:51	19:25
5.5km	1	20:59 6:08/mi		20:59
7km	1	27:15 6:16/mi			27:15
5mi	9	30:52 6:10/mi	30:52	35:08	31:07	31:43	34:18				31:24
5.3mi	2	40:42 7:45/mi		40:42		41:46
5.3mi	1	34:05 6:26/mi					34:05
9km	2	44:23 7:56/mi			44:23
5.8mi	1	36:40 6:17/mi							36:40
9.6km	40	36:54 6:11/mi		43:15	42:51	38:51	36:54	45:49							40:44
6mi	7	38:00 6:20/mi			38:00
10km	46	37:06 5:58/mi	38:51	38:57	38:40	37:31	37:06	37:40	37:56	37:56		38:32		39:05
11km	4	52:37 7:42/mi							52:37
11.5km	1	57:16 8:01/mi			57:16
12km	2	52:35 7:03/mi					52:35
9mi	2	1:05:53 7:19/mi			1:05:53
16km	1	1:30:34 9:07/mi		1:30:34
10mi	7	1:05:30 6:33/mi			1:08:37	1:05:30		1:08:31		1:05:43
11mi	2	1:40:32 9:08/mi				1:40:32
12mi	2	1:25:45 7:09/mi	1:25:45
20km	1	1:22:57 6:40/mi	1:22:57
13.1mi	21	1:24:08 6:25/mi	1:28:44	1:27:12	1:26:37	1:26:48	1:26:03	1:25:05	1:24:49	1:24:08	1:25:47	1:30:54	1:27:42	1:34:59
26.2mi	14	2:59:40 6:51/mi	3:14:43	3:18:19	3:23:57	3:07:14	2:59:40	3:01:14		3:03:38	3:01:08	2:59:58	3:26:41	3:12:41

2020		Result	WAVA	Distance
7 Mar	SEL Heaton Park - Men	41:45	67.93	9.6km
29 Feb	Worsley Woods parkrun SB	19:25	74.84	5km
15 Feb	Worsley Woods parkrun	19:33	74.33	5km
8 Feb	MACCL Heaton Park	43:56	64.56	9.6km
1 Feb	Worsley Woods parkrun	19:27	74.71	5km
25 Jan	Worsley Woods parkrun	19:39	73.95	5km
18 Jan	SEL Heaton Park - Men	42:41	66.45	9.6km
11 Jan	MACCL - Tatton Park SB	40:44	69.63	9.6km
2019		Result	WAVA	Distance
8 Dec	MACCL Arrowe Country Park	50:51	63.91	11km
24 Nov	Florence(Firenze) Marathon SB	3:12:41	69.99	26.2mi
9 Nov	MACCL Kenworthy Woods	41:00	69.18	9.6km
3 Nov	Run Tatton Half Marathon 2019 SB	1:34:59	67.42	13.1mi
19 Oct	SEL Heaton Park Match 1 - Men	44:42	63.45	9.6km
28 Sep	Worsley Woods parkrun	19:09	75.88	5km
22 Sep	Darley Moor Duathlon	18:26 / 30:29 /9:47	0.00	5km/20km/2.5km
14 Sep	Worsley Woods parkrun	19:41	73.82	5km
7 Sep	Worsley Woods parkrun	18:59	76.55	5km
31 Aug	Worsley Woods parkrun	19:52	73.14	5km
29 Aug	Mid-Cheshire 5K SB	18:51	77.09	5km
24 Aug	Worsley Woods parkrun	19:23	74.97	5km
10 Aug	Worsley Woods parkrun	19:48	73.39	5km
25 Jul	Sale Sizzler (3)	19:54	72.48	5km
11 Jul	Sale Sizzler (2)	19:18	74.73	5km
6 Jul	Worsley Woods parkrun	19:54	72.48	5km
19 May	Great Manchester Run, 10k	39:32	74.13	10km
11 May	Worsley Woods parkrun	19:06	75.51	5km
4 May	Worsley Woods parkrun	19:25	74.28	5km
27 Apr	World Duathlon Championships (Sprint) Pontevedera	19:44 / 35:11 /10:51	0.00	0km/20km/7.5km
13 Apr	Worsley Woods parkrun	19:21	74.54	5km
6 Apr	Worsley Woods parkrun	19:03	75.71	5km
30 Mar	Worsley Woods parkrun	18:53	76.38	5km
23 Mar	Cheshire Arley Hall 10km SB	39:05	74.98	10km
10 Mar	Trafford 10K	40:17	72.75	10km
23 Feb	English National XC Championships (Men)	53:07	66.70	12km
27 Jan	GO TRI Dunham Massey Duathlon	9:10 / 25:49 /9:37	0.00	2.3km/14km/2.3km
12 Jan	MACCL Heaton Park	43:01	65.40	9.6km
2018		Result	WAVA	Distance
15 Dec	SELCC Tandle Hill	51:03	55.43	6mi
16 Nov	Children in Need Birchwood Lunchtime 5k	19:09	75.31	5km
14 Oct	Manchester Half Marathon SB	1:27:42	72.40	13.1mi
23 Aug	Mid Cheshire 5km	19:23	74.41	5km
16 Aug	Sale Sizzler (4) SB	18:41	77.20	5km
29 Jul	Salford Tri - Sprint	15:37 / 37:55 / 22:59	0.00	750metres/20km/5km
7 Jun	Henderson's End Fell Race	1:10:40	38.66	9.4km
22 Apr	London Marathon SB	3:26:41	64.15	26.2mi
31 Mar	Worsley Woods parkrun	19:29	73.48	5km
25 Mar	Gin Pit Half Marathon	1:29:34	70.29	13.1mi
24 Feb	Stretford parkrun	19:51	72.12	5km
10 Feb	MACCL Wythenshawe Park	46:40	59.79	9.6km
13 Jan	MACCL Woodbank Park	51:39	54.02	9.6km
2017		Result	WAVA	Distance
25 Dec	Worsley Woods Christmas Day Parkrun	19:16	74.31	5km
11 Nov	Worsley Woods parkrun	19:15	74.37	5km
5 Nov	Leeds Abbey Dash	39:26	73.71	10km
28 Oct	South Manchester parkrun SB	18:58	75.48	5km
14 Oct	Hell Up North	2:34:41	40.70	13.1mi
14 Oct	SEL Heaton Park Match 1 - Men	44:42	62.42	9.6km
22 Jul	London Triathlon Sprint	15:04 / 36:36 / 19:37	0.00	750metres/20km/5km
23 Apr	London Marathon SB	2:59:58	73.07	26.2mi
14 Apr	Salford 10k Road Race	39:34	72.86	10km
5 Mar	Trafford 10K SB	38:32	74.82	10km
11 Feb	MACCL XC Woodbank Park (Men)	45:08	61.32	9.6km
15 Jan	Four Villages Half Marathon SB	1:30:54	68.69	13.1mi
14 Jan	MACCL XC Kenworthy Woods (Men)	42:17	65.46	9.6km
2016		Result	WAVA	Distance
12 Nov	MACCL XC Boggart Hole (Men)	42:53	64.54	9.6km
16 Oct	Manchester Half Marathon SB	1:25:47	72.79	13.1mi
15 Oct	MACCL - Wythenshawe Park	43:57	62.97	9.6km
2 Oct	Oulton Park	/ 35:34 /31:42	0.00	0km/21.6km/8.6km
24 Sep	Worsley Woods parkrun	18:43	75.93	5km
17 Sep	Worsley Woods parkrun	19:56	71.29	5km
4 Sep	Rubicon Middle Distance	/ 2:33:36 / 1:30:20	0.00	1.2miles/56miles/13.1miles
28 Aug	Pennington Flash 5 mile trail race SB	31:24	73.66	5mi
11 Aug	Sale Sizzler 4	18:30	76.82	5km
6 Aug	Worsley Woods parkrun	19:31	72.82	5km
31 Jul	Salford Standard Triathlon	33:37 / 1:11:37 / 40:09	0.00	1500metres/40km/10km
28 Jul	Sale Sizzler 3	18:22	76.81	5km
14 Jul	Sale Sizzler 2 SB	18:10	77.66	5km
10 Jul	Lions Bridge Trail Half Marathon	1:33:29	66.24	13.1mi
30 Jun	Sale Sizzler 1	18:22	76.81	5km
19 Jun	Hollins Green 5k	18:42	75.44	5km
9 Jun	Bowdon 5K	18:33	76.05	5km
28 May	Worsley Woods parkrun	19:57	70.72	5km
26 May	Dunham Massey 5k	18:36	75.85	5km
15 May	First of the Summer Tri	9:32 / 53:57 / 23:46	0.00	400metres/24km/5.7km
10 Apr	Greater Manchester Marathon SB	3:01:08	72.00	26.2mi
19 Mar	Clumber Park Duathlon	/ 1:12:52 /1:36:00	0.00	0km/40km/15km
6 Mar	Oulton Park Duathlon Sprint Distance	/ 32:17 /36:01	0.00	0km/21.6miles/8.6km
26 Feb	Birchwood Lunchtime 5k - Ronald McDonald House, Manchester	19:10	73.61	5km
13 Feb	MACCL Wythenshawe Park XC (Men)	41:36	66.00	9.6km
16 Jan	Manchester XC League Meet 4 - Heaton Park	42:26	60.49	9km
2015		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	54:04	58.18	11km
12 Dec	North Staffs XC 4 (Mens) - Uttoxeter	38:30	74.28	10km
5 Dec	MACCL XC Boggart Hole (Men)	45:00	61.01	9.6km
14 Nov	North Staffs XC 3 (Mens) - Park Hall		0.00	10km
1 Nov	TCS New York City Marathon SB	3:03:38	71.02	26.2mi
24 Oct	North Staffs XC 2 (Mens) - Stafford Common	40:53	69.95	10km
10 Oct	Manchester league XC Woodbank Park	38:24	71.50	9.6km
27 Sep	Swinton 10 Mile Road Race SB	1:05:43	71.26	10mi
26 Sep	North Staffs XC 1 (Mens) - Winsford	42:45	66.90	10km
20 Sep	English Half Marathon Warrington PB	1:24:08	73.60	13.1mi
30 Aug	The Rubicon Middle Distance Triathlon	44:29 / 2:20:44 / 1:34:20	0.00	1.2miles/56miles/13.1miles
8 Aug	London Triathlon (Sprint)	17:18 / 35:34 / 21:49	0.00	0.75km/20km/5km
6 Aug	Sale 5k Sizzler (4) SB	18:10	77.66	5km
25 Jul	Worsley Woods parkrun	18:50	74.37	5km
9 Jul	Sale 5k Sizzler (2)	18:17	76.60	5km
21 Jun	IM 70.3 Kronborg	42:14 / 2:36:37 / 1:33:52	0.00	1.2miles/56miles/13.1miles
11 Jun	Dunham Massey 5K	19:08	73.20	5km
4 Jun	Bowdon 5K	18:44	74.76	5km
17 May	Slateman	13:54 / 1:43:27 / 1:00:23	0.00	1km/51km/11km
10 May	Great Manchester Run	39:12	72.37	10km
26 Apr	Alcobendas ETU Sprint Distance Duathlon European Championships	/ 39:11 /26:27	0.00	0km/20km/7.5km
21 Mar	Clumber sprint Duathlon	/ 35:54 /28:48	0.00	0km/20km/7.5km
15 Mar	Oulton Park Spring Duathon	/ 1:08:48 /49:55	0.00	0km/38.8km/12.9km
8 Mar	Trafford 10K	38:39	73.40	10km
1 Mar	High Legh 10k SB	37:56	74.79	10km
14 Feb	Wythenshawe Park Cross Country	35:33	76.61	9.6km
7 Feb	Worsley Woods parkrun	20:09	69.51	5km
31 Jan	Worsley Woods parkrun	20:23	68.71	5km
24 Jan	Worsley Woods parkrun	20:50	67.23	5km
10 Jan	Heaton Park Cross Country (9.6km)	43:03	63.27	9.6km
2014		Result	WAVA	Distance
31 Dec	Bowstones New Year’s Eve 11k Fell Run PB	52:37	59.31	11km
13 Dec	North Staffs XC 4 (Mens) - Westwood High	40:04	70.81	10km
6 Dec	Manchester league XC Boggart hole clough	39:35	68.81	9.6km
29 Nov	Worsley Woods parkrun (alternative course)	20:26	68.54	5km
15 Nov	North Staffs XC 3 (Mens) - Park Hall	42:25	66.89	10km
9 Nov	Poynton Duathlon	/ 49:09 /41:52	0.00	0km/22km/10km
8 Nov	Burley Moor Run	56:34	56.91	7mi
25 Oct	North Staffs XC 2 (Mens) - Stafford Common	40:14	70.52	10km
18 Oct	Althorp Sprint Duathlon	/ 39:58 /48:26	0.00	0km/20km/10km
11 Oct	Manchester league XC Woodbank Park	40:38	67.03	9.6km
5 Oct	Oulton Park Autumn Duathlon (Sprint Distance)	/ 34:23 /31:26	0.00	0km/21.55km/8.61km
27 Sep	north staffs XC (race 1) winsford	45:04	62.95	10km
17 Aug	Salford Triathlon	33:58 / 1:15:32 / 39:53	0.00	1.5km/40km/10km
14 Aug	Sale 5k Sizzler (4)	18:10	77.10	5km
17 Jul	Sale 5k Sizzler (2)	18:25	75.50	5km
29 Jun	Boothstown Wobble 10k PB	36:40	72.15	5.84mi
22 Jun	Bramhall Runners Duathlon	/ 31:30 /35:05	0.00	0km/18.78km/9.63km
19 Jun	Dunham Massey Park 5k (2/2) SB	17:52	77.83	5km
1 Jun	World Duathlon Championships (Sprint) Pontevedera	18:37 / 33:59 /9:25	0.00	0km/20km/7.5km
18 May	Slateman Triathlon	24:29 / 1:36:45 / 55:38	0.00	1000metres/51km/11km
3 May	Lisboa Triathlon	43:15 / 2:45:54 / 1:31:15	0.00	1.9km/90km/21.1km
18 Apr	Salford 10K SB	37:56	74.21	10km
13 Apr	Horst ETU Sprint Distance Duathlon European Championships	/ 33:21 /27:15	0.00	0km/20km/7.5km
6 Apr	Morpeth Sprint Duathlon	/ 46:13 /31:20	0.00	0km/26km/8.95km
16 Mar	Oulton Park Duathlon Sprint Distance	/ 38:28 /32:07	0.00	0km/21.6miles/8.6km
9 Mar	High Legh 10k	38:24	73.31	10km
7 Feb	2XU Triathlon Championships Series Race 3 of 3	31:00 / 1:13:00 / 42:03	0.00	1.5km/40km/10km
19 Jan	Four Villages Half Marathon SB	1:24:49	71.82	13.1mi
12 Jan	Manchester league XC Boggart hole clough	39:46	67.96	9.6km
2013		Result	WAVA	Distance
8 Dec	Malaga Marathon SB	3:01:14	70.79	26.2mi
30 Nov	North Staffs XC 4 (Mens) - Westwood High	38:14	73.63	10km
16 Nov	North Staffs cross country - Men's Park Hall	42:18	66.55	10km
10 Nov	Manchester league XC Woodbank Park	44:32	60.68	9.6km
3 Nov	Capesthorne Hall Half Marathon SB	1:25:05	71.60	13.1mi
19 Oct	Althorp Sprint Duathlon	/ 34:44 /38:08	0.00	0km/20km/10km
6 Oct	Oulton Park Autumn Duathlon (Sprint Distance)	/ 37:33 /31:44	0.00	0km/21.55km/8.61km
8 Sep	City of Salford 5k SB	18:04	76.97	5km
31 Aug	The Vitruvian	43:47 / 2:36:41 / 1:31:47	0.00	1900metres/85km/21km
18 Aug	Salford Triathlon	34:13 / 1:10:00 / 41:28	0.00	1.5km/40km/10km
15 Aug	Sale 5k Sizzler (4)	18:11	76.47	5km
1 Aug	Sale 5k Sizzler (3)	18:49	73.90	5km
18 Jul	Sale 5k Sizzler (2)	18:43	73.76	5km
7 Jul	Outlaw Triathlon - Long Distance	1:29:54 / 5:39:00 / 4:06:51	0.00	2.4miles/112miles/26.2miles
29 Jun	Llandudno Sea Triathlon (sprint)	17:53 / 40:02 / 20:02	0.00	750metres/19km/5km
6 Jun	Bowdon 5k	18:07	76.21	5km
2 Jun	Outlaw Half	42:10 / 2:49:36 / 1:29:44	0.00	1.2miles/56miles/13.1miles
19 May	Snowdonia Slateman Triathlon	26:24 / 1:40:44 / 56:08	0.00	1km/51km/11km
4 May	Lisboa Triathlon	43:22 / 2:50:22 / 1:31:18	0.00	1.9km/90km/21.1km
21 Apr	European Powerman (Sprint) Championships - Horst	/ 34:13 /27:16	0.00	0km/20km/7.5km
13 Apr	Worsley Woods parkrun	18:49	73.37	5km
16 Mar	UK Fire Fighters 2UP Duathlon	/ 56:43 /47:31	0.00	0km/29km/13km
10 Mar	Trafford 10k SB	37:40	74.15	10km
24 Feb	RADCLIFFE A.C. 10 MILES SB	1:08:31	66.72	10mi
16 Feb	Althorp Sprint Duathlon	/ 37:56 /37:43	0.00	0km/20km/10km
10 Feb	Manchester Area XC League - Woodbank Park (Senior Men) SB	45:49	58.52	9.6km
13 Jan	Manchester Area XC League - Boggart Hole Clough (Senior Men)	46:15	57.97	9.6km
2012		Result	WAVA	Distance
8 Dec	North Staffs XC 4 (Mens) - Westwood High	38:49	71.95	10km
1 Dec	Manchester Area XC League - Wythenshawe Park (Senior Men) PB	36:54	72.66	9.6km
25 Nov	Manchester Christmas Pudding 5 Mile Dash SB	34:18	65.38	5mi
17 Nov	North Staffs XC league (Mens) Race 3-Stafford Common	44:07	63.31	10km
10 Nov	Burley Moor Run	56:30	54.37	11km
4 Nov	Tatton Half Marathon SB	1:26:03	70.25	13.1mi
27 Oct	North Staffs XC league (Mens) Race 2-Park Hall	42:28	65.77	10km
20 Oct	Manchester Area XC League - Heaton Park (Senior Men)	42:46	62.69	9.6km
7 Oct	MBNA Chester Marathon PB	2:59:40	70.86	26.2mi
29 Sep	North Staffs X C league Winsford	45:36	61.25	10km
8 Sep	The Vitruvian Triathlon	43:10 / 2:35:50 / 1:35:30	0.00	1.9km/85km/21km
2 Sep	North West Triathlon	9:49 / 41:17 / 19:39	0.00	500metres/20km/5km
19 Aug	The 2nd Gin Pit Trail Marathon	3:27:22	61.39	26.2mi
2 Aug	Manchester 5k Sizzler (3) PB	17:45	77.78	5km
29 Jul	Leeds Xpress Triathlon	8:14 / 50:08 / 20:04	0.00	400metres/22.6km/5.4km
22 Jul	Marbury Park Classic Triathlon	29:56 / 1:20:56 / 41:00	0.00	1.5km/40km/10km
19 Jul	Manchester 5k Sizzler (2)	18:15	75.12	5km
7 Jul	Worsley Woods parkrun	19:03	71.96	5km
29 Jun	Birchwood Lunchtime 5k - Brainwave	18:28	74.23	5km
16 Jun	Worsley Woods Park run	18:46	73.05	5km
14 Jun	Dunham Massey 5k race #2	18:12	75.32	5km
7 Jun	Bowdon 5k	18:27	74.30	5km
2 Jun	Coniston Standard Distance Triathlon	30:27 / 1:29:09 / 34:55	0.00	1.5km/40km/9.25km
25 May	Dunham Massey 5k race #1	18:38	73.57	5km
20 May	Great Manchester Run	38:03	72.84	10km
19 May	Worsley Woods Park run	18:10	75.46	5km
13 May	Wilmslow Triathlon	8:22 / 1:17:23 / 25:17	0.00	0.4km/24.2km/5.6km
10 May	Mobberley 'Round the Runway' PB	34:05	69.22	5.3mi
29 Apr	Greater Manchester Marathon	3:03:17	68.98	26.2mi
6 Apr	Salford 10k	37:42	73.51	10km
23 Mar	Birchwood Lunchtime 5k - Sport Relief	20:28	66.98	5km
18 Mar	Knutsford Triathlon Half Marathon	1:27:22	68.72	13.1mi
11 Mar	Trafford 10k PB	37:06	74.70	10km
4 Mar	Cloud 9 Hill Race	1:06:52	61.00	9mi
3 Mar	Worsley Woods parkrun	18:57	72.34	5km
26 Feb	RADCLIFFE A.C. 10 MILES	1:06:59	67.75	10mi
12 Feb	Fearless MTB Duathlon	/ 1:08:26 /53:44	0.00	0km/20km/10km
11 Feb	Manchester Area XC League - Clayton Vale (Senior Men)	39:09	67.96	9.6km
29 Jan	Knutsford Triathlon 10k Run	39:09	70.79	10km
15 Jan	Manchester Area XC League - Woodbank Park (Senior Men)	39:31	67.33	9.6km
7 Jan	Greater Manchester XC Championships - Woodbank Park (Senior Men) PB	52:35	63.71	12km
2011		Result	WAVA	Distance
10 Dec	South East Lancs XC League - Boggart Hole	43:59	60.49	9.6km
3 Dec	Manchester Area XC League - Wythenshawe Park (Senior Men)	41:05	64.76	9.6km
20 Nov	Leeds Abbey Dash SB	37:31	73.87	10km
18 Nov	Birchwood Lunchtime 5k - Children In Need SB	18:24	74.50	5km
13 Nov	Manchester Area XC League - Sherdley Park (Senior Men) SB	38:51	68.48	9.6km
30 Oct	South East Lancs XC League - Clayton Vale	42:40	64.81	6.2mi
16 Oct	Amsterdam Marathon SB	3:07:14	67.52	26.2mi
2 Oct	Gin Pit 5 SB	31:43	70.17	5mi
25 Sep	Swinton 10 Mile Road Race PB	1:05:30	69.29	10mi
11 Sep	Leeds Triathlon - Sprint	14:25 / 52:27 / 26:16	0.00	750metres/24km/6.7km
8 Sep	Hades Hill	40:29	54.98	5mi
29 Aug	Gin Pit Trail Marathon	3:34:19	58.99	26.2mi
14 Aug	Great Warford 10	1:06:28	68.28	10mi
11 Aug	Manchester 5k Sizzler (4)	18:41	73.37	5km
7 Aug	Sale 10	1:08:12	66.55	10mi
14 Jul	Manchester 5k Sizzler (2)	18:50	72.28	5km
1 Jul	The Marketing Industry Sprint Triathlon	16:53 / 38:40 / 19:32	0.00	0.75km/20km/5km
16 Jun	Walsh Two Lads Fell Race SB	41:46	55.53	5.25mi
12 Jun	Chester Triathlon	32:55 / 1:21:08 / 42:03	0.00	1.5km/40km/10km
9 Jun	Bowdon 5K	18:40	72.92	5km
22 May	Cheshire Triathlon	10:13 / 43:17 / 21:23	0.00	500metres/12.4miles/5km
15 May	Chester Half Marathon SB	1:26:48	68.75	13.1mi
22 Apr	Salford 10k	39:54	68.97	10km
17 Apr	Skipton Triathlon	8:47 / 46:00 / 20:41	0.00	0.4km/20km/5km
18 Mar	Comic Relief Forest Park 5k	18:46	72.53	5km
12 Mar	South Manchester parkrun	18:47	72.47	5km
5 Mar	Abney Hall Trail Race PB	19:19	66.24	4.7km
26 Feb	South East Lancs XC League - Boggart Hole	45:48	57.68	9.6km
19 Feb	South Manchester parkrun	19:34	69.57	5km
12 Feb	Hellrunner: Hell in the Middle PB	1:40:32	49.34	11mi
23 Jan	Four Villages Half Marathon	1:29:24	66.75	13.1mi
15 Jan	South East Lancs XC League - Leigh Sports Village	41:38	63.46	9.6km
2 Jan	manchesterarea XC Woodbank Park Senior Men	43:36	60.60	9.6km
2010		Result	WAVA	Distance
4 Dec	manchesterarea XC Boggart Hole Clough Senior Men SB	42:51	61.66	9.6km
21 Nov	Leeds Abbey Dash	39:17	70.06	10km
13 Nov	South East Lancs XC League - Clayton Vale	43:30	63.13	6.2mi
6 Nov	Burley Festival Moor Run	58:36	46.96	10km
23 Oct	manchesterarea XC Heaton Park Senior Men PB	44:23	55.67	9km
17 Oct	Garmin Barcelona Sprint Triathlon	16:19 / 39:09 / 20:09	0.00	750metres/20km/5km
26 Sep	Berlin Marathon SB	3:23:57	61.62	26.2mi
19 Sep	Boggart Chase 10k	41:05	66.99	10km
25 Aug	Urenco Capenhurst 5k SB	18:10	74.93	5km
22 Aug	Leek Half Marathon	1:35:25	62.54	13.1mi
12 Aug	Reebok Sale Sizzler	18:48	72.41	5km
8 Aug	Debdale Park 7k PB	27:15	70.52	7km
5 Aug	Badger Trail 10K	41:02	67.07	10km
29 Jul	Reebok Sale Sizzler	18:29	73.65	5km
15 Jul	Reebok Sale Sizzler	18:17	73.93	5km
1 Jul	Reebok Sale Sizzler	18:40	72.41	5km
31 May	Reebok Manchester Sale 5 miles	31:42	69.21	5mi
16 May	Great Manchester Run	38:44	70.61	10km
8 May	Salford 5k	19:15	70.22	5km
29 Apr	Mow Cop Killer Mile PB	9:22	41.29	1mi
11 Apr	Gin Pit 5 SB	31:07	70.51	5mi
2 Apr	Salford 10k SB	38:40	70.73	10km
28 Mar	Wilmslow Half Marathon	1:28:39	66.95	13.1mi
7 Mar	Cloud 9 Hill Race PB	1:05:53	61.15	9mi
28 Feb	Lostock 6 PB	38:00	69.49	6mi
21 Feb	Great North West Half Marathon SB	1:26:37	68.52	13.1mi
13 Feb	South East Lancs XC League - Lilford Park	40:06	65.47	9.6km
7 Feb	Radcliffe 10 Mile Multi Terrain SB	1:08:37	65.35	10mi
30 Jan	manchesterareaXC - Match 5 - Wythenshawe Park (Mens)	38:14	66.52	9.3km
23 Jan	Northern Athletics Cross Country Championships PB	57:16	55.35	11.5km
2009		Result	WAVA	Distance
12 Dec	manchesterareaXC - Match 3 - Boggart Hole Clough (Mens)	46:35	56.36	9.6km
28 Nov	South East Lancs XC League - Clayton Vale	44:40	61.09	6.2mi
22 Nov	Leeds Abbey Dash SB	38:57	70.21	10km
15 Nov	manchesterarea XC - Match 2 - Sherdley Park (Mens)	43:46	59.99	9.6km
24 Oct	manchesterarea XC - Match 1 - Heaton Park (Mens) SB	43:15	60.70	9.6km
17 Oct	Run Richmond Riverside 10k	39:07	69.91	10km
4 Oct	New Balance English Half Marathon SB	1:27:12	68.06	13.1mi
26 Sep	South East Lancs XC League - Heaton Park	41:08	64.20	6mi
20 Sep	Great North Run	1:30:33	65.54	13.1mi
19 Sep	Tatton Park Triathlon	17:40 / 34:55 / 21:11	0.00	750metres/20km/5km
9 Sep	Wavertree Mystery 5k	18:37	72.61	5km
13 Aug	Badger Set Race 4	42:30	64.35	10km
6 Aug	Reebok Manchester sizzler	18:24	73.46	5km
23 Jul	Reebok Manchester sizzlers SB	18:16	73.49	5km
9 Jul	Reebok Manchester Sizzlers	18:40	71.91	5km
5 Jul	City of Manchester 10K	40:04	67.89	10km
25 Jun	Reebok Manchester Sizzlers	18:36	72.17	5km
20 Jun	Lymm 5k	18:55	70.96	5km
18 Jun	Walsh Two Lads Fell Race PB	40:42	56.27	5.25mi
14 Jun	21 st Boothstown Wobble PB	20:59	70.37	5.5km
7 Jun	Smithalls Serpent 5 Mile Trail Race SB	35:08	62.08	5mi
4 Jun	Henderson's End Fell Race	51:06	51.40	6mi
30 May	Hollins Green 5k	18:53	71.09	5km
17 May	Great Manchester Run	39:55	68.14	10km
13 May	Rainow Fell Race	40:51	53.39	5mi
26 Apr	London Marathon SB	3:18:19	62.74	26.2mi
10 Apr	Salford 10k	39:32	68.80	10km
29 Mar	Wilmslow Half Marathon	1:29:01	66.37	13.1mi
21 Mar	Ultimate Trail Run - Cartmel PB	1:30:34	48.98	16km
15 Feb	Radcliffe 12 Mile Multi Terrain Race	1:38:10	55.02	12mi
4 Jan	Manchester Area XC League - Woodbank Park	40:18	65.17	6mi
2008		Result	WAVA	Distance
28 Dec	Sale Festive 5 PB	30:52	70.66	5mi
23 Nov	Leeds Abbey Dash	39:11	69.42	10km
16 Nov	Manchester Area XC League - Boggart Hole Clough	48:29	54.17	6mi
2 Nov	Hellrunner: Hell up North	1:35:41	51.30	11mi
25 Oct	Manchester Area XC League - Heaton Park	45:35	57.62	6mi
12 Oct	20 Kilomètres de Paris PB	1:22:57	67.43	20km
5 Oct	Alexandra Park 5km	18:52	71.15	5km
28 Sep	30th Royal Manchester Children's Hospital Half Marathon SB	1:28:44	66.58	13.1mi
21 Sep	Liverpool Corporate Cup	18:37	72.11	5km
7 Sep	Trafford 10K	39:27	68.95	10km
17 Aug	allerthorpe classic triathlon	33:25 / 1:17:35 / 45:09	0.00	1500metres/40km/10km
7 Aug	Sale Sizzler 5K SB	18:35	72.23	5km
18 May	Great Manchester Run SB	38:51	69.68	10km
13 Apr	London Marathon SB	3:14:43	63.65	26.2mi
17 Feb	Radcliffe 12 Mile Trail Race PB	1:25:45	62.74	12mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	58	42	64	48	57	30	0	0	0	0	0	0	300
2021	0	0	0	0	98	149	0	0	0	0	0	0	247
2020	54	56	49	27	59	17	45	69	56	64	74	51	622
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

Thu 27th May May 27	Fri 28th May May 28	Sat 29th May May 29	Sun 30th May May 30	Mon 31st May May 31	Tue 1st Jun Jun 1	Wed 2nd Jun Jun 2
3.6mi, 39:22 Run - General Split Summary === 1) 0.62m - 5:58(9:36/m) 102/121bpm [979b/mi] 47cal 2) 0.62m - 5:07(8:14/m) 115/131bpm [947b/mi] 49cal 3) 0.62m - 5:08(8:16/m) 118/136bpm [975b/mi] 50cal 4) 0.62m - 7:24(11:55/m) 129/153bpm [1537b/mi] 84cal 5) 0.62m - 6:19(10:10/m) 106/128bpm [1078b/mi] 38cal 6) 0.45m - 9:26(20:55/m) 99/120bpm [2072b/mi] 47cal Add a comment	-	55.2mi, 4:01:48 Bike - General Split Summary === 1) 3.11m - 14:03(4:31/m) 104/116bpm [470b/mi] 120cal 2) 3.11m - 11:14(3:37/m) 123/135bpm [445b/mi] 136cal 3) 3.11m - 10:44(3:27/m) 128/142bpm [442b/mi] 134cal 4) 3.11m - 12:05(3:53/m) 127/146bpm [494b/mi] 135cal 5) 3.11m - 13:43(4:25/m) 124/144bpm [547b/mi] 142cal 6) 3.11m - 15:36(5:01/m) 133/151bpm [668b/mi] 180cal 7) 3.11m - 14:15(4:35/m) 124/142bpm [569b/mi] 134cal 8) 3.11m - 17:34(5:39/m) 134/140bpm [758b/mi] 218cal 9) 3.11m - 13:52(4:28/m) 119/139bpm [531b/mi] 94cal 10) 3.11m - 39:09(12:36/m) 124/153bpm [1563b/mi] 230cal 11) 3.11m - 11:57(3:51/m) 117/149bpm [450b/mi] 93cal 12) 3.11m - 9:46(3:08/m) 119/141bpm [374b/mi] 81cal 13) 3.11m - 10:38(3:25/m) 135/158bpm [462b/mi] 131cal 14) 3.11m - 8:19(2:40/m) 151/162bpm [404b/mi] 129cal 15) 3.11m - 10:09(3:16/m) 141/157bpm [461b/mi] 133cal 16) 3.11m - 9:24(3:02/m) 143/160bpm [433b/mi] 126cal 17) 3.11m - 9:34(3:05/m) 137/153bpm [422b/mi] 105cal 18) 2.39m - 9:47(4:06/m) 129/141bpm [528b/mi] 75cal Add a comment	-	4.4mi, 35:23 Run - General Split Summary === 1) 0.62m - 5:17(8:29/m) 139/159bpm [1180b/mi] 70cal 2) 0.62m - 5:01(8:04/m) 166/175bpm [1339b/mi] 81cal 3) 0.62m - 4:50(7:47/m) 169/175bpm [1316b/mi] 80cal 4) 0.62m - 4:57(7:58/m) 175/188bpm [1393b/mi] 88cal 5) 0.62m - 4:46(7:40/m) 173/183bpm [1326b/mi] 82cal 6) 0.62m - 4:52(7:51/m) 175/183bpm [1373b/mi] 86cal 7) 0.62m - 5:38(9:03/m) 162/180bpm [1467b/mi] 87cal 8) 0.01m - 2(7:02/m) 143/143bpm [1006b/mi] Add a comment	4.8mi, 34:43 Run - General Split Summary === 1) 1m - 7:07(7:07/m) 122/135bpm [867b/mi] 75cal 8.44/0mph 2) 1m - 7:05(7:05/m) 126/134bpm [893b/mi] 76cal 8.47/0mph 3) 1m - 7:11(7:11/m) 137/147bpm [984b/mi] 90cal 8.35/0mph 4) 1m - 6:58(6:58/m) 140/144bpm [976b/mi] 89cal 8.61/0mph 5) 0.79m - 6:22(8:00/m) 139/161bpm [1113b/mi] 78cal 7.5/0mph Add a comment	0mi, 31:01 Bike - General Split Summary === 1) 0m - 31:01(0/m) 123/131bpm [INFb/mi] 362cal Add a comment
Thu 3rd Jun Jun 3	Fri 4th Jun Jun 4	Sat 5th Jun Jun 5	Sun 6th Jun Jun 6	Mon 7th Jun Jun 7	Tue 8th Jun Jun 8	Wed 9th Jun Jun 9
-	7.4mi, 34:02 Bike - General Split Summary === 1) 3.11m - 14:50(4:46/m) 123/145bpm [587b/mi] 177cal 2) 3.11m - 13:41(4:24/m) 122/151bpm [537b/mi] 145cal 3) 1.2m - 5:32(4:37/m) 129/149bpm [596b/mi] 65cal Add a comment	29.2mi, 2:09:58 Bike - General Split Summary === 1) 3.11m - 16:33(5:20/m) 116/149bpm [618b/mi] 181cal 2) 3.11m - 9:55(3:12/m) 113/134bpm [361b/mi] 163cal 3) 3.11m - 12:01(3:52/m) 114/136bpm [441b/mi] 108cal 4) 3.11m - 14:48(4:46/m) 126/144bpm [600b/mi] 170cal 5) 3.11m - 15:30(4:59/m) 121/155bpm [604b/mi] 136cal 6) 3.11m - 13:33(4:22/m) 110/137bpm [480b/mi] 130cal 7) 3.11m - 12:24(4:00/m) 126/153bpm [503b/mi] 131cal 8) 3.11m - 17:31(5:38/m) 130/156bpm [733b/mi] 183cal 9) 3.11m - 12:32(4:02/m) 135/154bpm [544b/mi] 148cal 10) 1.23m - 5:10(4:11/m) 140/159bpm [587b/mi] 62cal Add a comment	13.4mi, 1:34:16 Run - General Split Summary === 1) 0.62m - 4:04(6:33/m) 131/150bpm [857b/mi] 50cal 2) 0.62m - 4:12(6:46/m) 159/172bpm [1076b/mi] 65cal 3) 0.62m - 4:16(6:52/m) 168/177bpm [1153b/mi] 71cal 4) 0.62m - 4:15(6:50/m) 160/164bpm [1094b/mi] 65cal 5) 0.62m - 4:16(6:52/m) 163/174bpm [1119b/mi] 68cal 6) 0.62m - 4:14(6:48/m) 163/177bpm [1110b/mi] 67cal 7) 0.62m - 4:16(6:51/m) 162/168bpm [1111b/mi] 66cal 8) 0.62m - 4:18(6:56/m) 171/183bpm [1186b/mi] 74cal 9) 0.62m - 4:24(7:05/m) 165/169bpm [1168b/mi] 70cal 10) 0.62m - 4:22(7:01/m) 167/176bpm [1173b/mi] 71cal 11) 0.62m - 4:30(7:15/m) 164/172bpm [1189b/mi] 71cal 12) 0.62m - 4:30(7:14/m) 162/173bpm [1172b/mi] 70cal 13) 0.62m - 4:23(7:04/m) 165/185bpm [1166b/mi] 70cal 14) 0.62m - 4:23(7:03/m) 165/179bpm [1162b/mi] 70cal 15) 0.62m - 4:26(7:08/m) 167/178bpm [1193b/mi] 72cal 16) 0.62m - 4:35(7:23/m) 165/183bpm [1219b/mi] 73cal 17) 0.62m - 4:31(7:16/m) 165/170bpm [1199b/mi] 71cal 18) 0.62m - 4:40(7:31/m) 172/183bpm [1293b/mi] 80cal 19) 0.62m - 4:37(7:26/m) 172/181bpm [1279b/mi] 79cal 20) 0.62m - 4:32(7:18/m) 166/174bpm [1213b/mi] 72cal 21) 0.62m - 4:25(7:06/m) 171/182bpm [1214b/mi] 74cal 22) 0.33m - 2:06(6:26/m) 187/192bpm [1202b/mi] 40cal Add a comment	7.3mi, 43:05 Bike - General Split Summary === 1) 7.26m - 43:05(5:56/m) 123/143bpm [730b/mi] 431cal 10.11/0mph Add a comment	-	6.2mi, 35:45 Bike - General Split Summary === 1) 6.17m - 35:45(5:48/m) 117/145bpm [678b/mi] 319cal 10.36/0mph Add a comment
Thu 10th Jun Jun 10	Fri 11th Jun Jun 11	Sat 12th Jun Jun 12	Sun 13th Jun Jun 13	Mon 14th Jun Jun 14	Tue 15th Jun Jun 15	Wed 16th Jun Jun 16
-	-	3mi, 21:37 Run - General Split Summary === 1) 0.62m - 4:46(7:40/m) 140/170bpm [1072b/mi] 62cal 2) 0.62m - 4:53(7:51/m) 177/201bpm [1390b/mi] 85cal 3) 0.62m - 5:03(8:08/m) 187/197bpm [1522b/mi] 95cal 4) 0.62m - 4:13(6:48/m) 179/187bpm [1217b/mi] 77cal 5) 0.48m - 2:42(5:38/m) 168/185bpm [947b/mi] 44cal Add a comment 1mi, 8:05 Run - General Split Summary === 1) 0.62m - 4:55(7:54/m) 141/162bpm [1114b/mi] 65cal 2) 0.4m - 3:11(7:52/m) 163/168bpm [1281b/mi] 49cal Add a comment	77.3mi, 5:45:24 Bike - General Split Summary === 1) 3.11m - 15:46(5:04/m) 106/127bpm [538b/mi] 133cal 2) 3.11m - 11:08(3:35/m) 131/143bpm [470b/mi] 141cal 3) 3.11m - 10:37(3:25/m) 136/144bpm [465b/mi] 142cal 4) 3.11m - 10:13(3:17/m) 135/149bpm [444b/mi] 129cal 5) 3.11m - 13:36(4:23/m) 139/152bpm [608b/mi] 176cal 6) 3.11m - 10:52(3:30/m) 125/146bpm [437b/mi] 89cal 7) 3.11m - 11:22(3:39/m) 125/143bpm [457b/mi] 86cal 8) 3.11m - 14:42(4:44/m) 127/150bpm [601b/mi] 128cal 9) 3.11m - 22:00(7:05/m) 135/163bpm [956b/mi] 228cal 10) 3.11m - 16:22(5:16/m) 140/160bpm [737b/mi] 182cal 11) 3.11m - 9:17(2:59/m) 129/149bpm [385b/mi] 67cal 12) 3.11m - 9:57(3:12/m) 136/153bpm [435b/mi] 96cal 13) 3.11m - 9:06(2:56/m) 137/158bpm [402b/mi] 95cal 14) 3.11m - 40:24(13:00/m) 115/157bpm [1495b/mi] 197cal 15) 3.11m - 9:17(2:59/m) 132/154bpm [395b/mi] 102cal 16) 3.11m - 11:37(3:44/m) 136/158bpm [509b/mi] 133cal 17) 3.11m - 27:42(8:55/m) 148/164bpm [1319b/mi] 382cal 18) 3.11m - 9:37(3:06/m) 139/154bpm [430b/mi] 101cal 19) 3.11m - 11:39(3:45/m) 127/145bpm [477b/mi] 75cal 20) 3.11m - 9:06(2:56/m) 139/157bpm [407b/mi] 90cal 21) 3.11m - 12:18(3:58/m) 141/155bpm [559b/mi] 131cal 22) 3.11m - 7:44(2:29/m) 144/156bpm [358b/mi] 92cal 23) 3.11m - 13:53(4:28/m) 126/147bpm [563b/mi] 60cal 24) 3.11m - 16:04(5:10/m) 127/160bpm [657b/mi] 91cal 25) 2.75m - 11:04(4:02/m) 129/146bpm [520b/mi] 66cal Add a comment	4.3mi, 25:50 Bike - General Split Summary === 1) 4.25m - 25:50(6:04/m) 121/134bpm [735b/mi] 257cal 9.88/0mph Add a comment	5.3mi, 42:05 Run - General Split Summary === 1) 1m - 8:37(8:37/m) 133/150bpm [1147b/mi] 110cal 6.96/0mph 2) 1m - 7:40(7:40/m) 142/153bpm [1088b/mi] 104cal 7.83/0mph 3) 1m - 7:29(7:29/m) 148/157bpm [1108b/mi] 107cal 8.01/0mph 4) 1m - 7:52(7:52/m) 150/161bpm [1179b/mi] 112cal 7.63/0mph 5) 1m - 7:00(7:00/m) 159/188bpm [1112b/mi] 108cal 8.58/0mph 6) 0.34m - 3:28(10:05/m) 155/169bpm [1563b/mi] 50cal 5.95/0mph Add a comment	-
Thu 17th Jun Jun 17	Fri 18th Jun Jun 18	Sat 19th Jun Jun 19	Sun 20th Jun Jun 20	Mon 21st Jun Jun 21	Tue 22nd Jun Jun 22	Wed 23rd Jun Jun 23
-	-	-	1.2mi, 7:38 Run - General Split Summary === 1) 0.62m - 3:59(6:25/m) 169/171bpm [1084b/mi] 65cal 2) 0.55m - 3:38(6:35/m) 172/174bpm [1132b/mi] 60cal Add a comment 1.2mi, 7:23 Run - General Split Summary === 1) 0.62m - 3:43(5:59/m) 145/162bpm [867b/mi] 50cal 2) 0.6m - 3:40(6:05/m) 146/158bpm [888b/mi] 51cal Add a comment 17.5mi, 1:08:42 Bike - General Split Summary === 1) 3.11m - 12:16(3:57/m) 111/148bpm [438b/mi] 135cal 2) 3.11m - 12:20(3:58/m) 126/143bpm [500b/mi] 149cal 3) 3.11m - 12:06(3:54/m) 133/160bpm [518b/mi] 155cal 4) 3.11m - 12:33(4:03/m) 136/161bpm [550b/mi] 156cal 5) 3.11m - 11:33(3:43/m) 130/152bpm [483b/mi] 121cal 6) 2.01m - 7:54(3:56/m) 135/172bpm [531b/mi] 87cal Add a comment	-	-	-

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