
Shonky M45
FollowAbout
Race Times
All Races
Mileage
Training
-
Races
287 -
Miles
6805 -
Miles
198 -
Miles
14783 -
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, SwimmersMember of the Month
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Dist | Race | Best | Pace | WAVA | Races | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | Mow Cop Killer Mile1mi | 9:22 | 9:22 | 41.29 | 1 | 9:22 | |||||||||
4.7km | Abney Hall Trail Race4.7km | 19:19 | 6:37 | 65.93 | 1 | 19:19 | |||||||||
5km | Manchester 5k Sizzler (3)5km | 17:45 | 5:43 | 77.48 | 72 | 18:16 | 18:10 | 18:24 | 17:45 | 18:04 | 17:52 | 18:10 | 18:10 | 18:58 | 18:41 |
5.5km | 21 st Boothstown Wobble5.5km | 20:59 | 6:08 | 69.99 | 1 | 20:59 | |||||||||
7km | Debdale Park 7k7km | 27:15 | 6:16 | 71.50 | 1 | 27:15 | |||||||||
5mi | Sale Festive 55mi | 30:52 | 6:10 | 71.50 | 9 | 35:08 | 31:07 | 31:43 | 34:18 | 31:24 | |||||
5.3mi | Walsh Two Lads Fell Race5.3mi | 40:42 | 7:45 | 56.94 | 2 | 40:42 | 41:46 | ||||||||
5.3mi | Mobberley 'Round the Runway'5.3mi | 34:05 | 6:26 | 70.17 | 1 | 34:05 | |||||||||
9km | manchesterarea XC Heaton Park Senior Men9km | 44:23 | 7:56 | 56.44 | 1 | 44:23 | |||||||||
5.8mi | Boothstown Wobble 10k5.8mi | 36:40 | 6:17 | 73.92 | 1 | 36:40 | |||||||||
9.6km | Manchester Area XC League - Wythenshawe Park (Senior Men)9.6km | 36:54 | 6:11 | 74.47 | 12 | 43:15 | 42:51 | 38:51 | 36:54 | 45:49 | |||||
6mi | Lostock 66mi | 38:00 | 6:20 | 71.13 | 1 | 38:00 | |||||||||
10km | Trafford 10k10km | 37:06 | 5:58 | 76.58 | 37 | 38:57 | 38:40 | 37:31 | 37:06 | 37:40 | 37:56 | 37:56 | 38:32 | ||
11km | Bowstones New Year’s Eve 11k Fell Run11km | 52:37 | 7:42 | 60.75 | 1 | 52:37 | |||||||||
11.5km | Northern Athletics Cross Country Championships11.5km | 57:16 | 8:01 | 56.52 | 1 | 57:16 | |||||||||
12km | Greater Manchester XC Championships - Woodbank Park (Senior Men)12km | 52:35 | 7:03 | 65.20 | 1 | 52:35 | |||||||||
9mi | Cloud 9 Hill Race9mi | 1:05:53 | 7:19 | 62.34 | 1 | 1:05:53 | |||||||||
16km | Ultimate Trail Run - Cartmel16km | 1:30:34 | 9:07 | 49.93 | 1 | 1:30:34 | |||||||||
10mi | Swinton 10 Mile Road Race10mi | 1:05:30 | 6:33 | 71.01 | 6 | 1:08:37 | 1:05:30 | 1:08:31 | 1:05:43 | ||||||
11mi | Hellrunner: Hell in the Middle11mi | 1:40:32 | 9:08 | 50.50 | 1 | 1:40:32 | |||||||||
12mi | Radcliffe 12 Mile Trail Race12mi | 1:25:45 | 7:09 | 63.90 | 1 | ||||||||||
20km | 20 Kilomètres de Paris20km | 1:22:57 | 6:40 | 68.76 | 1 | ||||||||||
13.1mi | English Half Marathon Warrington13.1mi | 1:24:08 | 6:25 | 75.71 | 18 | 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 |
26.2mi | MBNA Chester Marathon26.2mi | 2:59:40 | 6:51 | 71.83 | 13 | 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 |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2019 | 47 | 27 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 74 |
2019 | 11 | 16 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 27 |
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 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0.7 | 0 | 0 | 0 | 0 | 0 | 0.7 |
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 |
2017 | 0 | 0 | 0 | 0 | 0 | 4.9 | 3.7 | 0.5 | 0 | 0 | 0 | 0 | 9.1 |
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 |
2016 | 0.5 | 0.5 | 2.1 | 1 | 0.3 | 0.3 | 2.2 | 0.6 | 0.8 | 0 | 0 | 0 | 8.3 |
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 |
2015 | 0 | 0.3 | 0.3 | 1.5 | 4 | 3.5 | 2.8 | 5.2 | 0.5 | 0 | 0 | 0 | 18.1 |
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 |
2014 | 2.5 | 3.2 | 1.8 | 6 | 4 | 3.2 | 1 | 7.4 | 0 | 0 | 0.3 | 0 | 29.3 |
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 |
2013 | 3.3 | 3.5 | 1.9 | 4.6 | 9.9 | 23.2 | 9.2 | 5.6 | 0 | 0 | 0 | 0 | 61 |
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 |
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 |
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 |
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 |
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 |
Sun 20th Jan
Jan 20
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Mon 21st Jan
Jan 21
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Tue 22nd Jan
Jan 22
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Wed 23rd Jan
Jan 23
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Thu 24th Jan
Jan 24
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Fri 25th Jan
Jan 25
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Sat 26th Jan
Jan 26
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Split Summary
=== 1) 3m - 23:33(7:51/m) 124/140bpm 284cal 7.65/0mph 2) 1m - 6:46(6:46/m) 136/142bpm 94cal 8.87/0mph ![]() |
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Split Summary
=== 1) 4m - 31:49(7:57/m) 177/189bpm 657cal 7.55/0mph ![]() |
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Sun 27th Jan
Jan 27
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Mon 28th Jan
Jan 28
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Tue 29th Jan
Jan 29
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Wed 30th Jan
Jan 30
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Thu 31st Jan
Jan 31
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Fri 1st Feb
Feb 1
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Sat 2nd Feb
Feb 2
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Split Summary
=== 1) 1.51m - 9:16(6:07/m) 138/148bpm 132cal 9.8/0mph 2) 8.32m - 26:35(3:12/m) 157/178bpm 429cal 18.78/0mph 3) 1.5m - 9:40(6:26/m) 175/187bpm 178cal 9.32/0mph ![]() |
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Split Summary
=== 1) 0.35m - 3:12(9:04/m) 130/142bpm 42cal 6.62/0mph ![]()
Split Summary
=== 1) 2.69m - 22:14(8:17/m) 136/147bpm 302cal 7.25/0mph ![]() |
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Sun 3rd Feb
Feb 3
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Mon 4th Feb
Feb 4
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Tue 5th Feb
Feb 5
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Wed 6th Feb
Feb 6
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Thu 7th Feb
Feb 7
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Fri 8th Feb
Feb 8
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Sat 9th Feb
Feb 9
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Split Summary
=== 1) 6.14m - 49:07(8:00/m) 154/184bpm 784cal 7.5/0mph ![]() |
Split Summary
=== 1) 4.21m - 36:04(8:34/m) 135/148bpm 484cal 7/0mph ![]() |
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Split Summary
=== 1) 1.46m - 12:02(8:14/m) 147/186bpm 185cal 7.29/0mph 2) 0.23m - 1:29(6:30/m) 187/191bpm 31cal 9.23/0mph 3) 0.06m - 30(7:50/m) 182/186bpm 10cal 7.66/0mph 4) 0.21m - 1:28(6:56/m) 187/189bpm 30cal 8.65/0mph 5) 0.06m - 34(8:46/m) 182/185bpm 11cal 6.85/0mph 6) 0.23m - 1:29(6:27/m) 186/191bpm 30cal 9.31/0mph 7) 0.06m - 32(8:44/m) 184/189bpm 10cal 6.87/0mph 8) 0.22m - 1:27(6:28/m) 186/191bpm 30cal 9.27/0mph 9) 0.07m - 31(7:45/m) 185/187bpm 10cal 7.74/0mph 10) 0.22m - 1:31(6:44/m) 188/193bpm 32cal 8.91/0mph 11) 0.06m - 30(8:09/m) 183/186bpm 10cal 7.36/0mph 12) 0.22m - 1:29(6:39/m) 188/192bpm 31cal 9.01/0mph 13) 0.06m - 30(8:22/m) 174/188bpm 9cal 7.18/0mph 14) 0.23m - 1:31(6:29/m) 180/189bpm 29cal 9.24/0mph 15) 0.06m - 29(8:10/m) 183/186bpm 9cal 7.35/0mph 16) 0.23m - 1:31(6:30/m) 178/190bpm 29cal 9.23/0mph 17) 0.07m - 35(8:34/m) 160/168bpm 9cal 7/0mph 18) 0.2m - 1:24(6:58/m) 158/163bpm 22cal 8.62/0mph 19) 0.05m - 31(10:44/m) 166/169bpm 8cal 5.59/0mph 20) 0.23m - 1:30(6:39/m) 161/169bpm 24cal 9.03/0mph 21) 0.06m - 29(8:11/m) 161/163bpm 7cal 7.33/0mph 22) 0.22m - 1:32(6:48/m) 163/167bpm 25cal 8.81/0mph 23) 0.06m - 30(8:37/m) 176/189bpm 9cal 6.97/0mph 24) 0.22m - 1:31(6:58/m) 175/180bpm 28cal 8.6/0mph 25) 0.05m - 29(10:17/m) 165/168bpm 8cal 5.84/0mph 26) 0.23m - 1:30(6:37/m) 169/174bpm 26cal 9.07/0mph 27) 0.05m - 31(10:06/m) 174/177bpm 9cal 5.94/0mph 28) 0.23m - 1:28(6:29/m) 173/180bpm 26cal 9.25/0mph 29) 0.02m - 13(8:39/m) 171/172bpm 3cal 6.93/0mph 30) 0.03m - 19(9:32/m) 168/172bpm 5cal 6.3/0mph 31) 0.12m - 46(6:29/m) 174/176bpm 14cal 9.25/0mph 32) 0.1m - 44(7:25/m) 174/179bpm 13cal 8.1/0mph 33) 0.26m - 2:28(9:30/m) 174/179bpm 46cal 6.31/0mph ![]() |
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Split Summary
=== 1) 3.21m - 24:26(7:37/m) 129/139bpm 297cal 7.88/0mph ![]() |
Split Summary
=== 1) 15.67m - 58:36(3:44/m) 127/152bpm 650cal 16.05/0mph ![]()
Split Summary
=== 1) 0m - 16:48(/m) 112/121bpm 156cal ![]() |
Sun 10th Feb
Feb 10
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Mon 11th Feb
Feb 11
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Tue 12th Feb
Feb 12
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Wed 13th Feb
Feb 13
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Thu 14th Feb
Feb 14
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Fri 15th Feb
Feb 15
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Sat 16th Feb
Feb 16
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Split Summary
=== 1) 3.28m - 25:57(7:55/m) 134/145bpm 346cal 7.58/0mph ![]() |
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Split Summary
=== 1) 4.63m - 35:08(7:36/m) 146/187bpm 536cal 7.9/0mph ![]() |
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