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Shonky M45
About
Race Times
All Races
Mileage
Training
-
Races
323 -
Miles
7996 -
Miles
198 -
Miles
14858 -
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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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 1 | 9:22
9:22/mi
|
0.00 | 9:22 | ||||||||||||
4.7km | 1 | 19:19
6:37/mi
|
0.00 | 19:19 | ||||||||||||
5km | 91 | 17:45
5:43/mi
|
0.00 | 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
|
0.00 | 20:59 | ||||||||||||
7km | 1 | 27:15
6:16/mi
|
0.00 | 27:15 | ||||||||||||
5mi | 9 | 30:52
6:10/mi
|
0.00 | 30:52 | 35:08 | 31:07 | 31:43 | 34:18 | 31:24 | |||||||
5.3mi | 2 | 40:42
7:45/mi
|
0.00 | 40:42 | 41:46 | |||||||||||
5.3mi | 1 | 34:05
6:26/mi
|
0.00 | 34:05 | ||||||||||||
9km | 2 | 44:23
7:56/mi
|
0.00 | 44:23 | ||||||||||||
5.8mi | 1 | 36:40
6:17/mi
|
0.00 | 36:40 | ||||||||||||
9.6km | 40 | 36:54
6:11/mi
|
0.00 | 43:15 | 42:51 | 38:51 | 36:54 | 45:49 | 40:44 | |||||||
6mi | 7 | 38:00
6:20/mi
|
0.00 | 38:00 | ||||||||||||
10km | 46 | 37:06
5:58/mi
|
0.00 | 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
|
0.00 | 52:37 | ||||||||||||
11.5km | 1 | 57:16
8:01/mi
|
0.00 | 57:16 | ||||||||||||
12km | 2 | 52:35
7:03/mi
|
0.00 | 52:35 | ||||||||||||
9mi | 2 | 1:05:53
7:19/mi
|
0.00 | 1:05:53 | ||||||||||||
16km | 1 | 1:30:34
9:07/mi
|
0.00 | 1:30:34 | ||||||||||||
10mi | 7 | 1:05:30
6:33/mi
|
0.00 | 1:08:37 | 1:05:30 | 1:08:31 | 1:05:43 | |||||||||
11mi | 2 | 1:40:32
9:08/mi
|
0.00 | 1:40:32 | ||||||||||||
12mi | 2 | 1:25:45
7:09/mi
|
0.00 | 1:25:45 | ||||||||||||
20km | 1 | 1:22:57
6:40/mi
|
0.00 | 1:22:57 | ||||||||||||
13.1mi | 21 | 1:24:08
6:25/mi
|
0.00 | 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
|
0.00 | 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 |
Distance | Date | Result | WAVA |
SEL Heaton Park - Men | 9.6km | 7 Mar | 41:45 | 67.93% |
Worsley Woods parkrun | 5km | 29 Feb | 19:25 | 74.84% |
Worsley Woods parkrun | 5km | 15 Feb | 19:33 | 74.33% |
MACCL Heaton Park | 9.6km | 8 Feb | 43:56 | 64.56% |
Worsley Woods parkrun | 5km | 1 Feb | 19:27 | 74.71% |
Worsley Woods parkrun | 5km | 25 Jan | 19:39 | 73.95% |
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 | 26.2mi | 24 Nov | 3:12:41 | 69.99% |
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 | 75.88% |
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 | 73.82% |
Worsley Woods parkrun | 5km | 7 Sep | 18:59 | 76.55% |
Worsley Woods parkrun | 5km | 31 Aug | 19:52 | 73.14% |
Mid-Cheshire 5K | 5km | 29 Aug | 18:51 | 77.09% |
Worsley Woods parkrun | 5km | 24 Aug | 19:23 | 74.97% |
Worsley Woods parkrun | 5km | 10 Aug | 19:48 | 73.39% |
Sale Sizzler (3) | 5km | 25 Jul | 19:54 | 72.48% |
Sale Sizzler (2) | 5km | 11 Jul | 19:18 | 74.73% |
Worsley Woods parkrun | 5km | 6 Jul | 19:54 | 72.48% |
Great Manchester Run, 10k | 10km | 19 May | 39:32 | 74.13% |
Worsley Woods parkrun | 5km | 11 May | 19:06 | 75.51% |
Worsley Woods parkrun | 5km | 4 May | 19:25 | 74.28% |
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 | 74.54% |
Worsley Woods parkrun | 5km | 6 Apr | 19:03 | 75.71% |
Worsley Woods parkrun | 5km | 30 Mar | 18:53 | 76.38% |
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 | 75.31% |
Manchester Half Marathon | 13.1mi | 14 Oct | 1:27:42 | 72.40% |
Mid Cheshire 5km | 5km | 23 Aug | 19:23 | 74.41% |
Sale Sizzler (4) | 5km | 16 Aug | 18:41 | 77.20% |
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 | 73.48% |
Gin Pit Half Marathon | 13.1mi | 25 Mar | 1:29:34 | 70.29% |
Stretford parkrun | 5km | 24 Feb | 19:51 | 72.12% |
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 | 74.31% |
Worsley Woods parkrun | 5km | 11 Nov | 19:15 | 74.37% |
Leeds Abbey Dash | 10km | 5 Nov | 39:26 | 73.71% |
South Manchester parkrun | 5km | 28 Oct | 18:58 | 75.48% |
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 | 73.07% |
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 | 72.79% |
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 | 75.93% |
Worsley Woods parkrun | 5km | 17 Sep | 19:56 | 71.29% |
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 | 76.82% |
Worsley Woods parkrun | 5km | 6 Aug | 19:31 | 72.82% |
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 | 76.81% |
Sale Sizzler 2 | 5km | 14 Jul | 18:10 | 77.66% |
Lions Bridge Trail Half Marathon | 13.1mi | 10 Jul | 1:33:29 | 66.24% |
Sale Sizzler 1 | 5km | 30 Jun | 18:22 | 76.81% |
Hollins Green 5k | 5km | 19 Jun | 18:42 | 75.44% |
Bowdon 5K | 5km | 9 Jun | 18:33 | 76.05% |
Worsley Woods parkrun | 5km | 28 May | 19:57 | 70.72% |
Dunham Massey 5k | 5km | 26 May | 18:36 | 75.85% |
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 | 72.00% |
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 | 73.61% |
MACCL Wythenshawe Park XC (Men) | 9.6km | 13 Feb | 41:36 | 66.00% |
Manchester XC League Meet 4 - Heaton Park | 9km | 16 Jan | 42:26 | 60.49% |
2015 |
Distance | Date | Result | WAVA |
Bowstones Fell Race | 11km | 31 Dec | 54:04 | 58.18% |
North Staffs XC 4 (Mens) - Uttoxeter | 10km | 12 Dec | 38:30 | 74.28% |
MACCL XC Boggart Hole (Men) | 9.6km | 5 Dec | 45:00 | 61.01% |
North Staffs XC 3 (Mens) - Park Hall | 10km | 14 Nov | 0.00% | |
TCS New York City Marathon | 26.2mi | 1 Nov | 3:03:38 | 71.02% |
North Staffs XC 2 (Mens) - Stafford Common | 10km | 24 Oct | 40:53 | 69.95% |
Manchester league XC Woodbank Park | 9.6km | 10 Oct | 38:24 | 71.50% |
Swinton 10 Mile Road Race | 10mi | 27 Sep | 1:05:43 | 71.26% |
North Staffs XC 1 (Mens) - Winsford | 10km | 26 Sep | 42:45 | 66.90% |
English Half Marathon Warrington | 13.1mi | 20 Sep | 1:24:08 | 73.60% |
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 | 77.66% |
Worsley Woods parkrun | 5km | 25 Jul | 18:50 | 74.37% |
Sale 5k Sizzler (2) | 5km | 9 Jul | 18:17 | 76.60% |
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 | 73.20% |
Bowdon 5K | 5km | 4 Jun | 18:44 | 74.76% |
Slateman | 1km/51km/11km | 17 May | 13:54 / 1:43:27 / 1:00:23 | 0.00% |
Great Manchester Run | 10km | 10 May | 39:12 | 72.37% |
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 | 73.40% |
High Legh 10k | 10km | 1 Mar | 37:56 | 74.79% |
Wythenshawe Park Cross Country | 9.6km | 14 Feb | 35:33 | 76.61% |
Worsley Woods parkrun | 5km | 7 Feb | 20:09 | 69.51% |
Worsley Woods parkrun | 5km | 31 Jan | 20:23 | 68.71% |
Worsley Woods parkrun | 5km | 24 Jan | 20:50 | 67.23% |
Heaton Park Cross Country (9.6km) | 9.6km | 10 Jan | 43:03 | 63.27% |
2014 |
Distance | Date | Result | WAVA |
Bowstones New Year’s Eve 11k Fell Run | 11km | 31 Dec | 52:37 | 59.31% |
North Staffs XC 4 (Mens) - Westwood High | 10km | 13 Dec | 40:04 | 70.81% |
Manchester league XC Boggart hole clough | 9.6km | 6 Dec | 39:35 | 68.81% |
Worsley Woods parkrun (alternative course) | 5km | 29 Nov | 20:26 | 68.54% |
North Staffs XC 3 (Mens) - Park Hall | 10km | 15 Nov | 42:25 | 66.89% |
Poynton Duathlon | 0km/22km/10km | 9 Nov | / 49:09 /41:52 | 0.00% |
Burley Moor Run | 7mi | 8 Nov | 56:34 | 56.91% |
North Staffs XC 2 (Mens) - Stafford Common | 10km | 25 Oct | 40:14 | 70.52% |
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 | 67.03% |
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 | 62.95% |
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 | 77.10% |
Sale 5k Sizzler (2) | 5km | 17 Jul | 18:25 | 75.50% |
Boothstown Wobble 10k | 5.84mi | 29 Jun | 36:40 | 72.15% |
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 | 77.83% |
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 | 76.97% |
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 | 76.47% |
Sale 5k Sizzler (3) | 5km | 1 Aug | 18:49 | 73.90% |
Sale 5k Sizzler (2) | 5km | 18 Jul | 18:43 | 73.76% |
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 | 76.21% |
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 | 73.37% |
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 | 77.78% |
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 | 75.12% |
Worsley Woods parkrun | 5km | 7 Jul | 19:03 | 71.96% |
Birchwood Lunchtime 5k - Brainwave | 5km | 29 Jun | 18:28 | 74.23% |
Worsley Woods Park run | 5km | 16 Jun | 18:46 | 73.05% |
Dunham Massey 5k race #2 | 5km | 14 Jun | 18:12 | 75.32% |
Bowdon 5k | 5km | 7 Jun | 18:27 | 74.30% |
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 | 73.57% |
Great Manchester Run | 10km | 20 May | 38:03 | 72.84% |
Worsley Woods Park run | 5km | 19 May | 18:10 | 75.46% |
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 | 66.98% |
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 | 72.34% |
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 | 74.50% |
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 | 73.37% |
Sale 10 | 10mi | 7 Aug | 1:08:12 | 66.55% |
Manchester 5k Sizzler (2) | 5km | 14 Jul | 18:50 | 72.28% |
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 | 72.92% |
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 | 72.53% |
South Manchester parkrun | 5km | 12 Mar | 18:47 | 72.47% |
Abney Hall Trail Race | 4.7km | 5 Mar | 19:19 | 66.24% |
South East Lancs XC League - Boggart Hole | 9.6km | 26 Feb | 45:48 | 57.68% |
South Manchester parkrun | 5km | 19 Feb | 19:34 | 69.57% |
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 | 74.93% |
Leek Half Marathon | 13.1mi | 22 Aug | 1:35:25 | 62.54% |
Reebok Sale Sizzler | 5km | 12 Aug | 18:48 | 72.41% |
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 | 73.65% |
Reebok Sale Sizzler | 5km | 15 Jul | 18:17 | 73.93% |
Reebok Sale Sizzler | 5km | 1 Jul | 18:40 | 72.41% |
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 | 70.22% |
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 | 72.61% |
Badger Set Race 4 | 10km | 13 Aug | 42:30 | 64.35% |
Reebok Manchester sizzler | 5km | 6 Aug | 18:24 | 73.46% |
Reebok Manchester sizzlers | 5km | 23 Jul | 18:16 | 73.49% |
Reebok Manchester Sizzlers | 5km | 9 Jul | 18:40 | 71.91% |
City of Manchester 10K | 10km | 5 Jul | 40:04 | 67.89% |
Reebok Manchester Sizzlers | 5km | 25 Jun | 18:36 | 72.17% |
Lymm 5k | 5km | 20 Jun | 18:55 | 70.96% |
Walsh Two Lads Fell Race | 5.25mi | 18 Jun | 40:42 | 56.27% |
21 st Boothstown Wobble | 5.5km | 14 Jun | 20:59 | 70.37% |
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 | 71.09% |
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 | 71.15% |
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 | 72.11% |
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 | 72.23% |
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% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2021 | 46 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 46 |
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 |
Sun 27th Dec
Dec 27
|
Mon 28th Dec
Dec 28
|
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
|
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Split Summary
=== 1) 0.62m - 5:37(9:02/m) 136/148bpm 73cal 2) 0.62m - 5:06(8:13/m) 143/154bpm 70cal 3) 0.62m - 4:47(7:42/m) 152/164bpm 69cal 4) 0.62m - 4:46(7:40/m) 156/166bpm 70cal 5) 0.62m - 5:00(8:02/m) 161/168bpm 76cal 6) 0.62m - 5:18(8:32/m) 154/160bpm 76cal 7) 0.62m - 4:39(7:30/m) 159/167bpm 70cal 8) 0.62m - 4:16(6:53/m) 163/169bpm 66cal 9) 0.62m - 4:51(7:49/m) 161/178bpm 73cal 10) 0.62m - 5:29(8:49/m) 158/163bpm 81cal 11) 0.48m - 4:02(8:30/m) 153/158bpm 56cal ![]() |
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Split Summary
=== 1) 0.62m - 5:57(9:34/m) 129/142bpm 70cal 2) 0.62m - 5:12(8:22/m) 141/149bpm 69cal 3) 0.62m - 5:32(8:55/m) 141/147bpm 72cal 4) 0.62m - 5:13(8:24/m) 143/150bpm 68cal 5) 0.62m - 5:18(8:32/m) 141/148bpm 66cal 6) 0.62m - 4:58(8:00/m) 141/152bpm 61cal 7) 0.62m - 4:59(8:01/m) 149/154bpm 67cal 8) 0.62m - 5:01(8:04/m) 147/152bpm 66cal 9) 0.62m - 4:53(7:52/m) 146/149bpm 63cal 10) 0.62m - 4:53(7:51/m) 146/149bpm 62cal 11) 0.46m - 4:06(8:53/m) 140/147bpm 44cal ![]() |
Split Summary
=== 1) 0.62m - 3:56(6:19/m) 128/149bpm 45cal 2) 0.62m - 3:56(6:20/m) 153/162bpm 56cal 3) 0.62m - 3:54(6:16/m) 158/167bpm 57cal 4) 0.62m - 3:55(6:19/m) 161/167bpm 59cal 5) 0.62m - 3:47(6:05/m) 166/172bpm 59cal 6) 0.01m - 4(4:36/m) 167/167bpm ![]() |
Sun 3rd Jan
Jan 3
|
Mon 4th Jan
Jan 4
|
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
|
Split Summary
=== 1) 0.62m - 5:05(8:10/m) 134/157bpm 64cal 2) 0.62m - 4:55(7:54/m) 156/162bpm 73cal 3) 0.62m - 5:19(8:33/m) 158/164bpm 81cal 4) 0.62m - 5:07(8:14/m) 162/171bpm 79cal 5) 0.62m - 5:09(8:18/m) 170/177bpm 86cal 6) 0.62m - 5:35(8:59/m) 164/173bpm 89cal 7) 0.62m - 5:48(9:21/m) 166/175bpm 93cal 8) 0.62m - 5:28(8:47/m) 165/174bpm 87cal 9) 0.62m - 5:29(8:49/m) 164/171bpm 86cal 10) 0.62m - 4:49(7:45/m) 171/181bpm 81cal 11) 0.62m - 4:29(7:13/m) 179/187bpm 82cal 12) 0.62m - 4:35(7:23/m) 181/187bpm 86cal 13) 0m - 1(4:53/m) 175/175bpm ![]() |
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-
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-
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-
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-
|
-
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Sun 10th Jan
Jan 10
|
Mon 11th Jan
Jan 11
|
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
|
Split Summary
=== 1) 0.62m - 6:26(10:21/m) 140/151bpm 85cal 2) 0.62m - 5:55(9:32/m) 148/155bpm 84cal 3) 0.62m - 5:44(9:14/m) 149/158bpm 81cal 4) 0.62m - 5:20(8:36/m) 161/174bpm 82cal 5) 0.62m - 5:58(9:36/m) 162/173bpm 92cal 6) 0.62m - 6:12(9:59/m) 163/174bpm 97cal 7) 0.62m - 5:54(9:30/m) 167/177bpm 95cal 8) 0.62m - 6:30(10:28/m) 166/180bpm 104cal 9) 0.62m - 5:20(8:36/m) 167/174bpm 86cal 10) 0.62m - 5:26(8:45/m) 168/180bpm 88cal 11) 0.62m - 5:23(8:40/m) 167/177bpm 87cal 12) 0.62m - 5:23(8:41/m) 163/178bpm 77cal 13) 0.62m - 5:22(8:38/m) 166/177bpm 83cal 14) 0.07m - 43(10:01/m) 166/171bpm 10cal ![]() |
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Split Summary
=== 1) 0.62m - 4:42(7:34/m) 160/178bpm 72cal 2) 0.62m - 4:27(7:10/m) 176/185bpm 79cal 3) 0.62m - 4:32(7:17/m) 158/181bpm 70cal 4) 0.62m - 4:54(7:53/m) 147/154bpm 67cal 5) 0.62m - 4:47(7:42/m) 153/168bpm 69cal 6) 0.62m - 4:48(7:43/m) 147/170bpm 64cal 7) 0.62m - 4:39(7:29/m) 155/169bpm 68cal 8) 0.51m - 3:59(7:44/m) 145/156bpm 50cal ![]() |
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Split Summary
=== 1) 0.62m - 3:51(6:13/m) 141/165bpm 51cal 2) 0.62m - 3:55(6:18/m) 167/175bpm 62cal 3) 0.62m - 3:52(6:14/m) 172/175bpm 64cal 4) 0.62m - 3:51(6:12/m) 174/177bpm 66cal 5) 0.62m - 3:49(6:08/m) 178/181bpm 68cal 6) 0.02m - 7(5:21/m) 178/179bpm 2cal ![]() |
Sun 17th Jan
Jan 17
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Mon 18th Jan
Jan 18
|
Tue 19th Jan
Jan 19
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Wed 20th Jan
Jan 20
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Thu 21st Jan
Jan 21
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Fri 22nd Jan
Jan 22
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Sat 23rd Jan
Jan 23
|
Split Summary
=== 1) 0.62m - 4:58(7:59/m) 157/175bpm 74cal 2) 0.62m - 4:50(7:46/m) 178/191bpm 86cal 3) 0.62m - 4:52(7:50/m) 173/180bpm 83cal 4) 0.62m - 4:51(7:48/m) 170/184bpm 80cal 5) 0.62m - 4:46(7:41/m) 161/173bpm 73cal 6) 0.62m - 5:01(8:05/m) 155/163bpm 73cal 7) 0.62m - 4:57(7:57/m) 151/156bpm 69cal 8) 0.62m - 5:00(8:02/m) 152/155bpm 70cal 9) 0.62m - 5:01(8:04/m) 152/154bpm 70cal 10) 0.62m - 4:47(7:42/m) 153/157bpm 68cal 11) 0.62m - 4:47(7:42/m) 152/159bpm 65cal 12) 0.62m - 4:47(7:42/m) 146/153bpm 51cal 13) 0.62m - 4:39(7:28/m) 151/156bpm 60cal 14) 0.62m - 4:53(7:51/m) 151/155bpm 63cal 15) 0.35m - 2:56(8:30/m) 148/152bpm 34cal ![]() |
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Split Summary
=== 1) 0.62m - 3:41(5:55/m) 147/170bpm 49cal 2) 0.62m - 3:45(6:01/m) 169/175bpm 60cal 3) 0.62m - 3:46(6:04/m) 175/182bpm 64cal 4) 0.62m - 3:52(6:14/m) 177/179bpm 67cal 5) 0.62m - 3:49(6:06/m) 176/183bpm 65cal ![]() |