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R4R M60

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Northern Veterans AC, Penny Lane Striders

Races
127
Miles
8041
Miles
14
Miles
2530
WAVA
79.79%
Mile
6:56
5k
18:58
5M
34:29
10k
37:22
10M
58:23
Half
1:31:47
Mara
3:29:21

I am fundraising for Shyira Trust

Still running, though not so far, and not so fast after heart surgery.

And nowadays doing more and more cycling and walking to try to keep fit.
But still supporting Rwanda - especially maternal health and safe motherhood projects.

Why? Read on to see that we CAN and DO make a difference

Imagine a maternity hospital with cracked walls, broken windows, no water, no electricity and no midwives.
Hard to imagine isn't it ? But that was the state of the hospital in Shyira, Rwanda when we first visited in 2001.
So we did something about it, and raised funds to have it rebuilt.

Even when the new hospital was opened in 2004, it still had no midwives, so we set up a scholarship to train Robinah, a local nurse, to be a midwife. Robinah qualified in 2009 and is back working in Shyira. We have since trained another midwife, Fidele, and between them they make a great team - in the 6 years since Robinah qualified, there has been only one maternal death - in a country where 1 in 10 women will die from problems in pregnancy or childbirth
Because of this success, the maternity hospital is now full to capacity, so needs a new build, at a cost of over £300000.

But don't be put off by the big numbers - a little goes a long way in Rwanda - £20 will pay for a Caesarean section, and £3 will pay for a normal delivery. Small change by our standards, but in Rwanda most of the population have to live on less than $1 a day !

See my website running4rwanda.com for latest news and fundraising updates, and now on Facebook - just search for Running4Rwanda, and 'like' the page. Of course, if you just want to help us support Maternal Health in Rwanda, please follow the link above

Thanks to everyone who has supported us over the years - your generosity is much appreciated

Thank you for reading this far, and thanks again for your support and generosity

To make a donation, please visit: https://mydonate.bt.com/fundraisers/dash15

About Me

Running in Rwanda - done that
Running for Rwanda - got the T-shirt (and the vest)
Running TO Rwanda - that was so last year

And we've also had Cycling for Rwanda - my running buddy Chantelle, who took part in RideLondon100 in aid of Shyira Trust.

So something a bit different - a collection of runners and riders, walkers and just plain fundraisers - raising funds to support the building of a new maternity hospital in Shyira, Rwanda: mydonate.bt.com

You can join us, or support us, or just find out more by going to my website: running4rwanda.com

Thanks

R4R

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Dist	Race	Best	Pace	WAVA	Races	2008	2009	2010	2011	2013	2014	2015	2016	2017	2018
1mi	Viking Mkle1mi	6:56	6:56	67.72	1									6:56
2.8mi	Liverpool Santa Dash2.8mi	22:28	7:55	64.69	3						22:28	33:03	34:56
5km	Bowdon 5k5km	18:58	6:06	73.61	43	20:00	19:06	20:50	22:31	22:51	22:04	22:37		23:24	23:14
4mi	Southport Good Friday 44mi	25:19	6:20	74.40	3		26:24
5mi	Walton Park 5 Mile5mi	34:29	6:54	73.66	8				34:29		36:56	38:27	41:28	38:19	39:07
6mi	Tour of Merseyside Race #2 - Thurstaston Multi-terrain6mi	56:00	9:20	59.11	1										56:00
6.2mi	Jacob's Leg It 10k6.2mi	48:49	7:52	68.23	1								48:49
10km	Wakefield 10k10km	37:22	6:01	78.37	25	47:09	42:54	43:53		48:06	45:54	52:38	47:16		48:21
6.8mi	41st Parbold Hill Race6.8mi	59:26	8:44	58.89	1				59:26
15km	Waterloo 15k15km	58:20	6:16	76.39	4
10mi	Tadcaster 10 miles10mi	58:23	5:50	76.36	8						1:14:23	1:21:47	1:20:46		1:27:56
12mi	Wirral Coastal Run Race 6 Tour of Merseyside12mi	1:34:09	7:51	70.34	4						1:34:09	1:38:01	1:45:18		1:47:09
13.1mi	Lake Vyrnwy Half Marathon13.1mi	1:31:47	7:00	75.54	15		1:31:47	1:36:41	1:37:38			1:52:18	1:46:59	1:46:41	1:55:50
26.2mi	MBNA Chester Marathon26.2mi	3:29:21	7:59	69.09	4		3:38:50	3:29:21

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	14	0	0	0	0	0	0	0	0	0	0	0	14
2018	10	18	44	31	43	14	77	25	38	19	12	8	339
2018	0	1	0	0	41	40	0	0	20	0	0	0	101
2017	3	32	28	55	42	21	19	35	37	16	41	21	350
2017	5	0	4	0	0	0	0	24	0	5	4	0	42
2016	18	32	50	18	182	21	163	76	112	12	47	58	790
2016	171	42	40	4	46	93	0	117	48	81	0	1	643
2015	29	15	14	0	18	51	192	5	45	3	2	9	382
2015	41	96	73	164	152	23	20	168	105	75	0	127	1044
2015	0	0	0	0	0	0	0	0	0	14.2	0	0	14.2
2014	69	55	44	62	50	39	67	56	58	11	31	41	583
2014	0	0	0	84	74	67	111	120	109	15	42	19	641
2014	0	0	0	0	0	0	0	0	0	0	0	0	0
2013	50	52	52	50	18	37	34	18	39	20	39	66	476
2013	0	0	0	0	0	0	0	4	8	0	0	0	12
2012	152	101	37	0	0	0	0	0	0	7	46	38	380
2011	101	159	137	115	118	104	177	100	70	84	125	102	1391
2011	0	0	0	0	0	0	0	4	0	0	0	0	4
2010	136	101	142	110	187	101	101	101	78	16	18	87	1177
2009	107	113	125	137	91	40	140	134	128	105	109	100	1328
2009	0	0	0	0	0	8	20	15	0	0	0	0	43
2008	25	14	11	45	32	23	38	80	60	84	55	64	531
2007	0	0	0	0	0	3	6	0	3	0	0	0	12
2006	0	0	0	3	0	0	3	3	0	0	0	3	12
2005	0	0	3	0	9	3	6	0	3	0	0	0	25
2004	0	0	0	0	0	3	0	0	0	0	3	0	6
2003	0	0	0	0	0	0	0	3	0	0	0	0	3
2000	0	0	0	0	4	0	0	3	0	0	0	0	7
1999	0	0	0	0	9	0	0	3	0	0	0	0	12
1998	0	0	0	4	4	4	0	0	0	0	0	0	12
1994	0	0	0	0	0	0	51	0	0	0	0	0	51
1989	0	0	0	10	0	0	0	0	0	0	0	0	10
1988	0	0	0	10	0	0	0	0	0	0	0	0	10
1987	0	0	0	0	10	0	0	0	0	0	0	0	10
1986	0	0	0	26	0	1	0	0	0	0	0	6	33
1985	0	0	0	0	0	0	0	0	52	10	0	7	69
1984	0	0	0	0	0	0	0	0	26	0	0	0	26

Fri 21st Dec Dec 21	Sat 22nd Dec Dec 22	Sun 23rd Dec Dec 23	Mon 24th Dec Dec 24	Tue 25th Dec Dec 25	Wed 26th Dec Dec 26	Thu 27th Dec Dec 27
3.3mi, 57:49 Cross-Training - General Split Summary === 1) 0.62m - 10:47(17:22/m) 45cal 3.46/5.03mph 2) 0.62m - 12:18(19:48/m) 45cal 3.03/5.44mph 3) 0.62m - 10:28(16:51/m) 40cal 3.56/7.11mph 4) 0.62m - 10:45(17:18/m) 45cal 3.47/5.73mph 5) 0.62m - 10:14(16:29/m) 46cal 3.64/6.85mph 6) 0.2m - 3:15(16:06/m) 15cal 3.73/4.5mph Add a comment 3mi, 3:28:32 Cross-Training - General Split Summary === 1) 0.62m - 43:35(1:10:09/m) 51cal 0.85/7.56mph 2) 0.62m - 1:09:24(1:51:41/m) 41cal 0.54/6.6mph 3) 0.62m - 37:58(1:01:05/m) 28cal 0.98/7.2mph 4) 0.08m - 4:10(50:35/m) 7cal 1.19/4.85mph 5) 0.62m - 32:10(51:46/m) 50cal 1.16/9.08mph 6) 0.39m - 21:15(54:06/m) 33cal 1.11/7.94mph Add a comment 0.9mi, 28:12 Cross-Training - General Split Summary === 1) 0.62m - 12:15(19:42/m) 49cal 3.04/8.63mph 2) 0.04m - 45(20:08/m) 3cal 2.98/4.54mph 3) 0.25m - 15:13(1:00:24/m) 20cal 0.99/8.84mph Add a comment	1.7mi, 1:38:44 Cross-Training - General Split Summary === 1) 0.62m - 31:06(50:04/m) 46cal 1.2/12.03mph 2) 0.46m - 22:02(48:19/m) 39cal 1.24/9.4mph 3) 0.49m - 39:51(1:21:37/m) 49cal 0.74/8.19mph 4) 0.09m - 5:44(1:01:31/m) 24cal 0.98/5.79mph Add a comment 1.5mi, 50:09 Cross-Training - General Split Summary === 1) 0.01m - 39(50:32/m) 4cal 1.19/3.6mph 2) 0.62m - 22:21(35:58/m) 54cal 1.67/6.93mph 3) 0.62m - 16:10(26:01/m) 38cal 2.31/7.14mph 4) 0.21m - 4:37(22:10/m) 17cal 2.71/4.29mph 5) 0.08m - 6:22(1:22:45/m) 8cal 0.72/3.06mph Add a comment 4.1mi, 1:42:08 Cross-Training - General Split Summary === 1) 0.62m - 10:26(16:48/m) 39cal 3.57/4.18mph 2) 0.62m - 15:40(25:12/m) 38cal 2.38/3.91mph 3) 0.62m - 15:21(24:42/m) 43cal 2.43/4.21mph 4) 0.62m - 12:10(19:34/m) 52cal 3.07/5.14mph 5) 0.62m - 13:14(21:18/m) 37cal 2.82/3.65mph 6) 0.62m - 13:57(22:27/m) 42cal 2.67/6.04mph 7) 0.12m - 2:22(19:04/m) 8cal 3.15/3.83mph 8) 0.24m - 18:59(1:18:38/m) 24cal 0.76/6.89mph Add a comment	4.3mi, 1:31:49 Cross-Training - General Split Summary === 1) 0.62m - 14:33(23:25/m) 37cal 2.56/3.65mph 2) 0.62m - 12:37(20:19/m) 37cal 2.95/5.26mph 3) 0.62m - 13:46(22:09/m) 48cal 2.71/5.86mph 4) 0.62m - 12:49(20:37/m) 39cal 2.91/5.37mph 5) 0.62m - 14:25(23:11/m) 35cal 2.59/5.66mph 6) 0.62m - 12:18(19:47/m) 43cal 3.03/5.08mph 7) 0.56m - 11:21(20:14/m) 43cal 2.97/5.55mph Add a comment 4.3mi, 1:14:07 Cross-Training - General Split Summary === 1) 0.62m - 10:44(17:17/m) 43cal 3.47/4.83mph 2) 0.62m - 10:07(16:16/m) 44cal 3.69/5.1mph 3) 0.62m - 10:12(16:25/m) 45cal 3.66/5.08mph 4) 0.62m - 10:18(16:34/m) 44cal 3.62/5.73mph 5) 0.62m - 9:52(15:53/m) 39cal 3.78/4.85mph 6) 0.11m - 2:40(25:01/m) 8cal 2.4/4.03mph 7) 0.52m - 11:15(21:31/m) 38cal 2.79/9.86mph 8) 0.52m - 9:00(17:27/m) 55cal 3.44/25.57mph Add a comment	1.7mi, 40:00 Cross-Training - General Split Summary === 1) 0.62m - 11:54(19:08/m) 45cal 3.13/4.47mph 2) 0.62m - 11:52(19:05/m) 47cal 3.14/4.21mph 3) 0.22m - 3:58(17:55/m) 16cal 3.35/3.65mph 4) 0.21m - 12:17(58:20/m) 24cal 1.03/9.26mph Add a comment 2.8mi, 1:34:59 Cross-Training - General Split Summary === 1) 0.62m - 23:28(37:45/m) 49cal 1.59/10.78mph 2) 0.62m - 17:41(28:27/m) 48cal 2.11/8.28mph 3) 0.62m - 11:22(18:18/m) 37cal 3.28/13.11mph 4) 0.62m - 22:54(36:51/m) 44cal 1.63/13.51mph 5) 0m - 53(3:29:34/m) 0.29/0mph Add a comment 1.6mi, 1:23:29 Cross-Training - General Split Summary === 1) 0.38m - 21:25(56:25/m) 26cal 1.06/4.79mph 2) 0.62m - 28:25(45:43/m) 59cal 1.31/12.06mph 3) 0.55m - 33:40(1:01:08/m) 44cal 0.98/7.76mph Add a comment 3.6mi, 1:27:35 Cross-Training - General Split Summary === 1) 0.62m - 11:28(18:27/m) 35cal 3.25/5.82mph 2) 0.62m - 13:39(21:58/m) 34cal 2.73/5.06mph 3) 0.62m - 16:09(26:00/m) 56cal 2.31/4.14mph 4) 0.62m - 13:27(21:38/m) 42cal 2.77/3.53mph 5) 0.62m - 14:02(22:35/m) 39cal 2.66/4.56mph 6) 0.38m - 8:17(21:58/m) 23cal 2.73/4.83mph 7) 0.08m - 10:33(2:11:36/m) 4cal 0.46/3.67mph Add a comment	2.4mi, 49:20 Cross-Training - General Split Summary === 1) 0.62m - 15:07(24:20/m) 54cal 2.47/4.54mph 2) 0.62m - 13:25(21:36/m) 50cal 2.78/3.89mph 3) 0.62m - 11:14(18:05/m) 45cal 3.32/6.71mph 4) 0.53m - 9:33(18:03/m) 41cal 3.32/5.61mph Add a comment 2.2mi, 1:02:15 Cross-Training - General Split Summary === 1) 0.62m - 14:39(23:35/m) 49cal 2.54/3.87mph 2) 0.62m - 13:55(22:24/m) 38cal 2.68/4.34mph 3) 0.62m - 11:42(18:49/m) 41cal 3.19/4.03mph 4) 0.07m - 2:59(44:18/m) 6cal 1.35/5.41mph 5) 0.23m - 19:00(1:23:55/m) 21cal 0.72/5.55mph Add a comment	2.1mi, 50:00 Cross-Training - General Split Summary === 1) 0.62m - 25:24(40:53/m) 77cal 1.47/4.25mph 2) 0.62m - 10:35(17:01/m) 46cal 3.53/4.45mph 3) 0.62m - 10:44(17:16/m) 48cal 3.47/4.83mph 4) 0.21m - 3:18(15:29/m) 15cal 3.87/5.1mph Add a comment 4.3mi, 1:52:43 Cross-Training - General Split Summary === 1) 0.62m - 17:44(28:33/m) 60cal 2.1/3.91mph 2) 0.62m - 12:53(20:43/m) 38cal 2.89/3.98mph 3) 0.62m - 18:12(29:17/m) 43cal 2.05/4.05mph 4) 0.62m - 12:38(20:20/m) 52cal 2.95/3.89mph 5) 0.62m - 15:17(24:36/m) 39cal 2.44/6.15mph 6) 0.62m - 14:18(23:01/m) 39cal 2.61/5.32mph 7) 0.5m - 9:58(20:02/m) 29cal 2.99/3.71mph 8) 0.07m - 11:43(2:58:31/m) 4cal 0.34/4.68mph Add a comment	2.2mi, 45:00 Cross-Training - General Split Summary === 1) 0.62m - 11:39(18:44/m) 45cal 3.2/3.91mph 2) 0.62m - 12:38(20:20/m) 44cal 2.95/4.03mph 3) 0.62m - 11:13(18:03/m) 45cal 3.32/6.04mph 4) 0.09m - 2:56(31:00/m) 9cal 1.93/3.51mph 5) 0.21m - 6:34(32:02/m) 14cal 1.87/7.72mph Add a comment 4.6mi, 1:45:01 Cross-Training - General Split Summary === 1) 0.62m - 12:50(20:39/m) 42cal 2.91/4.99mph 2) 0.62m - 12:38(20:19/m) 38cal 2.95/4.5mph 3) 0.62m - 13:17(21:23/m) 38cal 2.81/3.89mph 4) 0.62m - 11:41(18:48/m) 38cal 3.19/3.8mph 5) 0.62m - 16:06(25:55/m) 42cal 2.32/3.76mph 6) 0.62m - 12:22(19:54/m) 43cal 3.02/3.8mph 7) 0.06m - 1:23(22:31/m) 5cal 2.66/4.23mph Add a comment
Fri 28th Dec Dec 28	Sat 29th Dec Dec 29	Sun 30th Dec Dec 30	Mon 31st Dec Dec 31	Tue 1st Jan Jan 1	Wed 2nd Jan Jan 2	Thu 3rd Jan Jan 3
2.3mi, 1:17:01 Cross-Training - General Split Summary === 1) 0.45m - 15:58(35:19/m) 61cal 1.7/3.87mph 2) 0.62m - 26:05(41:58/m) 49cal 1.43/9.15mph 3) 0.62m - 18:09(29:13/m) 45cal 2.05/8.16mph Add a comment 6mi, 3:45:33 Cross-Training - General Split Summary === 1) 0.62m - 21:09(34:02/m) 50cal 1.76/4.52mph 2) 0.62m - 21:37(34:47/m) 53cal 1.72/3.78mph 3) 0.62m - 17:33(28:15/m) 59cal 2.12/3.96mph 4) 0.35m - 10:58(31:07/m) 35cal 1.93/4.59mph 5) 0.62m - 16:52(27:08/m) 50cal 2.21/4.59mph 6) 0.62m - 23:05(37:09/m) 57cal 1.62/3.98mph 7) 0.3m - 16:11(54:21/m) 23cal 1.1/4.16mph 8) 0.04m - 29:32(12:30:13/m) 3cal 0.08/1.57mph 9) 0.46m - 11:59(26:04/m) 34cal 2.3/3.78mph 10) 0.01m - 2:52(4:43:55/m) 0.21/2.89mph 11) 0.62m - 14:15(22:56/m) 51cal 2.62/4.5mph 12) 0.62m - 15:41(25:14/m) 43cal 2.38/4.03mph 13) 0.33m - 9:11(27:24/m) 26cal 2.19/3.53mph 14) 0.19m - 14:39(1:16:23/m) 14cal 0.79/6.8mph Add a comment 0.4mi, 26:58 Cross-Training - General Split Summary === 1) 0.37m - 26:58(1:12:48/m) 34cal 0.82/10.54mph Add a comment	5.5mi, 2:10:58 Cross-Training - General Split Summary === 1) 0.62m - 11:32(18:34/m) 46cal 3.23/4.52mph 2) 0.62m - 11:15(18:06/m) 51cal 3.32/4.61mph 3) 0.62m - 11:30(18:30/m) 48cal 3.24/8.25mph 4) 0.62m - 9:46(15:44/m) 46cal 3.81/7.83mph 5) 0.28m - 4:38(16:47/m) 22cal 3.57/4.5mph 6) 0.62m - 21:45(35:01/m) 48cal 1.71/7.81mph 7) 0.62m - 16:29(26:31/m) 50cal 2.26/11.52mph 8) 0.62m - 16:15(26:10/m) 30cal 2.29/15.03mph 9) 0.62m - 21:51(35:10/m) 50cal 1.71/9.64mph 10) 0.23m - 5:57(25:41/m) 16cal 2.34/11.9mph Add a comment 0.4mi, 29:28 Cross-Training - General Split Summary === 1) 0.44m - 29:28(1:07:23/m) 42cal 0.89/6.85mph Add a comment 3.5mi, 3:09:39 Cross-Training - General Split Summary === 1) 0.62m - 30:37(49:17/m) 40cal 1.22/8.88mph 2) 0.62m - 49:04(1:18:58/m) 48cal 0.76/12.5mph 3) 0.62m - 1:03:55(1:42:52/m) 43cal 0.58/17.09mph 4) 0.62m - 14:22(23:08/m) 41cal 2.59/10.6mph 5) 0.62m - 15:46(25:23/m) 36cal 2.36/20.92mph 6) 0.37m - 15:54(43:29/m) 22cal 1.38/9.48mph Add a comment	0.4mi, 20:30 Cross-Training - General Split Summary === 1) 0.03m - 1:05(32:18/m) 2cal 1.86/11.61mph 2) 0.34m - 19:25(56:48/m) 31cal 1.06/6.29mph Add a comment 3.7mi, 1:36:33 Cross-Training - General Split Summary === 1) 0.62m - 15:32(25:01/m) 43cal 2.4/3.83mph 2) 0.62m - 16:40(26:49/m) 40cal 2.24/5.01mph 3) 0.62m - 11:24(18:21/m) 37cal 3.27/5.21mph 4) 0.62m - 12:01(19:20/m) 40cal 3.1/5.06mph 5) 0.62m - 13:28(21:41/m) 43cal 2.77/3.96mph 6) 0.24m - 5:18(21:42/m) 18cal 2.76/3.65mph 7) 0.38m - 22:10(57:55/m) 31cal 1.04/6.76mph Add a comment 2.4mi, 49:09 Cross-Training - General Split Summary === 1) 0.62m - 13:41(22:01/m) 47cal 2.72/4.03mph 2) 0.62m - 11:44(18:53/m) 51cal 3.18/6.06mph 3) 0.62m - 12:54(20:45/m) 50cal 2.89/4.97mph 4) 0.54m - 10:50(20:10/m) 40cal 2.98/4.94mph Add a comment	3.3mi, 35:20 Running - General Split Summary === 1) 1m - 11:20(11:20/m) 107/125bpm 83cal 5.29/7.72mph 2) 1m - 9:42(9:42/m) 121/128bpm 86cal 6.19/7.36mph 3) 1m - 10:08(10:08/m) 120/130bpm 84cal 5.92/7.96mph 4) 0.34m - 4:11(12:20/m) 120/124bpm 38cal 4.86/7.44mph Add a comment 3.6mi, 1:10:10 Cross-Training - General Split Summary === 1) 0.62m - 10:24(16:44/m) 41cal 3.59/4.52mph 2) 0.62m - 12:15(19:43/m) 37cal 3.04/5.44mph 3) 0.62m - 12:54(20:46/m) 50cal 2.89/4.38mph 4) 0.62m - 12:14(19:41/m) 49cal 3.05/3.74mph 5) 0.62m - 13:28(21:40/m) 41cal 2.77/3.83mph 6) 0.48m - 8:55(18:27/m) 33cal 3.25/3.94mph Add a comment 2.4mi, 44:58 Cross-Training - General Split Summary === 1) 0.62m - 11:36(18:40/m) 47cal 3.21/5.03mph 2) 0.62m - 12:01(19:21/m) 44cal 3.1/4.12mph 3) 0.62m - 11:57(19:14/m) 44cal 3.12/5.68mph 4) 0.54m - 9:24(17:16/m) 38cal 3.47/5.21mph Add a comment	1mi, 3:11:10 Cross-Training - General Split Summary === 1) 0.57m - 2:54:25(5:06:08/m) 24cal 0.2/9.42mph 2) 0.38m - 16:45(44:34/m) 40cal 1.35/7.14mph Add a comment 1.2mi, 19:10 Cross-Training - General Split Summary === 1) 0.62m - 9:58(16:03/m) 46cal 3.74/7.18mph 2) 0.56m - 9:12(16:21/m) 43cal 3.67/5.48mph Add a comment 4.9mi, 1:40:36 Cross-Training - General Split Summary === 1) 0.62m - 12:47(20:34/m) 49cal 2.92/4.83mph 2) 0.62m - 11:28(18:28/m) 48cal 3.25/6.91mph 3) 0.62m - 11:45(18:54/m) 46cal 3.17/4.54mph 4) 0.62m - 12:14(19:42/m) 53cal 3.05/3.85mph 5) 0.62m - 12:47(20:34/m) 54cal 2.92/3.6mph 6) 0.62m - 14:09(22:46/m) 47cal 2.64/3.85mph 7) 0.62m - 15:41(25:15/m) 39cal 2.38/4.25mph 8) 0.51m - 9:44(19:08/m) 33cal 3.14/4.32mph Add a comment	2.1mi, 39:09 Cross-Training - General Split Summary === 1) 0.62m - 10:38(17:06/m) 45cal 3.51/5.28mph 2) 0.62m - 11:53(19:07/m) 46cal 3.14/5.32mph 3) 0.62m - 10:08(16:19/m) 46cal 3.68/5.44mph 4) 0.18m - 2:57(16:10/m) 13cal 3.71/6.26mph 5) 0.06m - 3:34(1:01:06/m) 6cal 0.98/3.87mph Add a comment 3.6mi, 3:09:16 Cross-Training - General Split Summary === 1) 0.62m - 9:14(14:52/m) 44cal 4.04/7.18mph 2) 0.62m - 9:38(15:30/m) 44cal 3.87/5.03mph 3) 0.44m - 7:07(16:04/m) 32cal 3.74/5.57mph 4) 0.62m - 1:28:30(2:22:26/m) 28cal 0.42/4.72mph 5) 0.62m - 49:37(1:19:51/m) 41cal 0.75/7.74mph 6) 0.62m - 24:06(38:47/m) 35cal 1.55/7.67mph 7) 0.06m - 1:04(18:18/m) 4cal 3.28/5.59mph Add a comment	2.4mi, 41:04 Cross-Training - General Split Summary === 1) 0.62m - 11:32(18:34/m) 44cal 3.23/5.86mph 2) 0.62m - 11:38(18:44/m) 43cal 3.2/6.13mph 3) 0.62m - 9:51(15:51/m) 41cal 3.78/5.88mph 4) 0.49m - 8:02(16:25/m) 32cal 3.66/4.65mph Add a comment 6.2mi, 2:49:46 Cross-Training - General Split Summary === 1) 0.62m - 9:06(14:38/m) 43cal 4.1/6.11mph 2) 0.62m - 10:05(16:13/m) 48cal 3.7/4.92mph 3) 0.62m - 9:17(14:56/m) 45cal 4.02/7.81mph 4) 0.45m - 6:40(14:47/m) 32cal 4.06/6.13mph 5) 0.62m - 27:59(45:03/m) 51cal 1.33/7.11mph 6) 0.62m - 24:35(39:33/m) 48cal 1.52/8.03mph 7) 0.62m - 19:59(32:10/m) 48cal 1.87/8.25mph 8) 0.62m - 18:08(29:12/m) 31cal 2.06/12.66mph 9) 0.62m - 16:33(26:39/m) 50cal 2.25/14.5mph 10) 0.62m - 24:13(38:58/m) 39cal 1.54/11.14mph 11) 0.19m - 3:11(16:47/m) 13cal 3.57/9.15mph Add a comment
Fri 4th Jan Jan 4	Sat 5th Jan Jan 5	Sun 6th Jan Jan 6	Mon 7th Jan Jan 7	Tue 8th Jan Jan 8	Wed 9th Jan Jan 9	Thu 10th Jan Jan 10
1.7mi, 2:54:39 Cross-Training - General Split Summary === 1) 0.62m - 1:48:03(2:53:53/m) 32cal 0.34/4.5mph 2) 0.59m - 44:51(1:16:17/m) 38cal 0.79/7mph 3) 0.48m - 21:45(44:51/m) 44cal 1.34/14.45mph Add a comment 0.7mi, 29:58 Cross-Training - General Split Summary === 1) 0.38m - 14:16(37:24/m) 33cal 1.6/6.42mph 2) 0.32m - 15:42(48:43/m) 34cal 1.23/6.04mph Add a comment 3.4mi, 1:00:22 Cross-Training - General Split Summary === 1) 0.62m - 10:49(17:24/m) 43cal 3.45/4.88mph 2) 0.62m - 11:41(18:47/m) 51cal 3.19/5.03mph 3) 0.62m - 10:51(17:28/m) 48cal 3.44/5.41mph 4) 0.62m - 10:52(17:29/m) 47cal 3.43/4.88mph 5) 0.62m - 11:34(18:37/m) 51cal 3.22/4.88mph 6) 0.25m - 4:36(18:01/m) 20cal 3.33/4.07mph Add a comment 0.9mi, 27:24 Cross-Training - General Split Summary === 1) 0.07m - 4:36(1:08:05/m) 10cal 0.88/3.11mph 2) 0.62m - 15:44(25:18/m) 47cal 2.37/11.1mph 3) 0.13m - 2:52(21:36/m) 12cal 2.78/4.54mph 4) 0.07m - 4:13(1:00:34/m) 7cal 0.99/6.38mph Add a comment	2.3mi, 38:31 Cross-Training - General Split Summary === 1) 0.62m - 12:05(19:27/m) 45cal 3.08/7.38mph 2) 0.62m - 10:00(16:06/m) 45cal 3.73/8.32mph 3) 0.62m - 9:51(15:50/m) 41cal 3.79/6.67mph 4) 0.42m - 6:35(15:40/m) 28cal 3.83/6.33mph Add a comment 5.2mi, 2:31:01 Cross-Training - General Split Summary === 1) 0.62m - 11:16(18:07/m) 44cal 3.31/4mph 2) 0.62m - 13:59(22:30/m) 39cal 2.67/4.76mph 3) 0.62m - 13:20(21:27/m) 52cal 2.8/4.07mph 4) 0.62m - 15:00(24:08/m) 50cal 2.49/4.07mph 5) 0.62m - 14:25(23:12/m) 39cal 2.59/8.16mph 6) 0.61m - 11:47(19:18/m) 40cal 3.11/4.29mph 7) 0.62m - 30:01(48:18/m) 47cal 1.24/10.18mph 8) 0.62m - 36:13(58:18/m) 46cal 1.03/9.46mph 9) 0.19m - 5:01(26:15/m) 12cal 2.29/9.75mph Add a comment	1mi, 3:10:48 Cross-Training - General Split Summary === 1) 0.25m - 2:34:18(10:22:10/m) 133cal 0.1/3.53mph 2) 0.62m - 23:06(37:11/m) 59cal 1.61/10.4mph 3) 0.15m - 13:24(1:31:57/m) 10cal 0.65/5.77mph Add a comment 4.4mi, 1:12:56 Cross-Training - General Split Summary === 1) 0.62m - 11:35(18:38/m) 45cal 3.22/10.22mph 2) 0.62m - 10:03(16:11/m) 40cal 3.71/6.33mph 3) 0.62m - 10:08(16:19/m) 41cal 3.68/7.11mph 4) 0.62m - 9:24(15:08/m) 38cal 3.96/5.19mph 5) 0.62m - 9:56(15:59/m) 44cal 3.75/4.99mph 6) 0.62m - 11:22(18:18/m) 46cal 3.28/5.93mph 7) 0.62m - 9:59(16:03/m) 48cal 3.74/4.54mph 8) 0.03m - 28(17:00/m) 2cal 3.53/3.91mph Add a comment 2.3mi, 43:41 Cross-Training - General Split Summary === 1) 0.62m - 11:46(18:57/m) 48cal 3.17/5.86mph 2) 0.62m - 10:40(17:10/m) 46cal 3.49/5.57mph 3) 0.62m - 12:58(20:51/m) 49cal 2.88/8.25mph 4) 0.45m - 8:17(18:22/m) 34cal 3.27/6.04mph Add a comment	1.4mi, 24:10 Cross-Training - General Split Summary === 1) 0.62m - 10:40(17:10/m) 44cal 3.49/6.33mph 2) 0.62m - 9:23(15:07/m) 43cal 3.97/5.5mph 3) 0.16m - 4:06(26:25/m) 11cal 2.27/4.14mph Add a comment 1.3mi, 59:52 Cross-Training - General Split Summary === 1) 0.62m - 10:41(17:11/m) 47cal 3.49/10.42mph 2) 0.35m - 5:31(15:40/m) 27cal 3.83/5.59mph 3) 0.13m - 7:48(58:11/m) 11cal 1.03/4.52mph 4) 0.2m - 35:53(2:57:25/m) 19cal 0.34/8.14mph Add a comment 4.6mi, 2:49:36 Cross-Training - General Split Summary === 1) 0.62m - 9:04(14:36/m) 42cal 4.11/7.05mph 2) 0.62m - 9:04(14:36/m) 46cal 4.11/4.97mph 3) 0.62m - 31:57(51:25/m) 47cal 1.17/5.88mph 4) 0.62m - 57:41(1:32:51/m) 36cal 0.65/9.84mph 5) 0.62m - 15:53(25:34/m) 42cal 2.35/16.42mph 6) 0.62m - 13:14(21:18/m) 33cal 2.82/13.76mph 7) 0.62m - 20:10(32:28/m) 52cal 1.85/11.32mph 8) 0.29m - 12:31(43:26/m) 27cal 1.38/8.88mph Add a comment	2.1mi, 33:59 Cross-Training - General Split Summary === 1) 0.62m - 11:19(18:14/m) 44cal 3.29/5.5mph 2) 0.62m - 9:47(15:45/m) 43cal 3.81/5.82mph 3) 0.62m - 9:16(14:55/m) 46cal 4.02/6.06mph 4) 0.24m - 3:36(15:01/m) 17cal 4/7.4mph Add a comment 1.3mi, 19:13 Cross-Training - General Split Summary === 1) 0.09m - 1:47(19:37/m) 5cal 3.06/6.2mph 2) 0.02m - 16(13:34/m) 1cal 4.42/4.38mph 3) 0.02m - 14(14:40/m) 1cal 4.09/3.98mph 4) 0.01m - 11(15:28/m) 3.88/4.03mph 5) 0.01m - 8(15:33/m) 3.86/4.21mph 6) 0.16m - 2:10(13:36/m) 11cal 4.41/7.61mph 7) 0.01m - 3(8:03/m) 7.46/6.93mph 8) 0.06m - 47(12:40/m) 4cal 4.74/8.59mph 9) 0.01m - 2(4:46/m) 12.59/8.59mph 10) 0m - 1(12:18/m) 4.88/5.77mph 11) 0.62m - 9:35(15:25/m) 48cal 3.89/8.23mph 12) 0.27m - 3:59(14:37/m) 20cal 4.1/8.46mph Add a comment 6.3mi, 2:54:19 Cross-Training - General Split Summary === 1) 0.62m - 9:06(14:39/m) 41cal 4.09/4.61mph 2) 0.62m - 9:00(14:29/m) 44cal 4.14/5.75mph 3) 0.62m - 8:47(14:08/m) 41cal 4.25/6.46mph 4) 0.4m - 5:03(12:46/m) 32cal 4.7/8.34mph 5) 0.62m - 32:16(51:55/m) 49cal 1.16/8.81mph 6) 0.62m - 22:57(36:56/m) 49cal 1.62/8.23mph 7) 0.62m - 12:50(20:39/m) 39cal 2.91/11.74mph 8) 0.62m - 14:34(23:27/m) 44cal 2.56/16.84mph 9) 0.62m - 18:32(29:50/m) 45cal 2.01/13.94mph 10) 0.62m - 27:51(44:49/m) 31cal 1.34/7.47mph 11) 0.32m - 13:24(41:28/m) 16cal 1.45/7.43mph Add a comment	2.6mi, 51:19 Cross-Training - General Split Summary === 1) 0.62m - 8:56(14:23/m) 42cal 4.17/6.06mph 2) 0.62m - 9:35(15:26/m) 47cal 3.89/6.26mph 3) 0.62m - 8:59(14:27/m) 45cal 4.15/6.02mph 4) 0.33m - 5:16(16:03/m) 23cal 3.74/5.21mph 5) 0.42m - 18:33(43:40/m) 36cal 1.37/10.63mph Add a comment 1.4mi, 27:00 Cross-Training - General Split Summary === 1) 0.62m - 8:30(13:41/m) 43cal 4.38/8.41mph 2) 0.6m - 7:58(13:17/m) 44cal 4.51/8.37mph 3) 0.16m - 10:32(1:07:12/m) 15cal 0.89/4.79mph Add a comment 4.3mi, 2:32:59 Cross-Training - General Split Summary === 1) 0.62m - 9:50(15:49/m) 44cal 3.79/4.41mph 2) 0.62m - 12:50(20:40/m) 62cal 2.9/8.34mph 3) 0.62m - 8:11(13:11/m) 44cal 4.55/8.41mph 4) 0.29m - 4:01(13:44/m) 24cal 4.37/8.08mph 5) 0.62m - 46:44(1:15:13/m) 28cal 0.8/6.98mph 6) 0.62m - 28:50(46:25/m) 50cal 1.29/13.8mph 7) 0.62m - 37:03(59:38/m) 47cal 1.01/9.15mph 8) 0.27m - 5:28(20:23/m) 12cal 2.94/16.2mph Add a comment	3.7mi, 32:50 Running - General Split Summary === 1) 1m - 9:13(9:14/m) 124/140bpm 31cal 6.5/8.11mph 2) 1m - 8:24(8:24/m) 140/144bpm 4cal 7.14/8.64mph 3) 1m - 8:50(8:50/m) 140/150bpm 9cal 6.8/8.78mph 4) 0.69m - 6:23(9:15/m) 142/148bpm 15cal 6.49/9.7mph Add a comment 3mi, 55:00 Cross-Training - General Split Summary === 1) 0.62m - 10:39(17:09/m) 44cal 3.5/4.76mph 2) 0.62m - 10:01(16:08/m) 46cal 3.72/4.21mph 3) 0.62m - 10:33(16:58/m) 46cal 3.53/4.27mph 4) 0.62m - 10:36(17:04/m) 47cal 3.51/4.99mph 5) 0.4m - 6:42(16:48/m) 30cal 3.57/4.68mph 6) 0.12m - 6:29(54:13/m) 10cal 1.11/10.83mph Add a comment 1mi, 50:59 Cross-Training - General Split Summary === 1) 0.3m - 21:17(1:11:23/m) 19cal 0.84/4.92mph 2) 0.07m - 1:27(20:35/m) 4cal 2.91/9.64mph 3) 0.62m - 26:27(42:34/m) 51cal 1.41/7.25mph Add a comment 5.3mi, 2:21:17 Cross-Training - General Split Summary === 1) 0m - 1(/m) 2) 0.62m - 9:03(14:34/m) 44cal 4.12/5.97mph 3) 0.62m - 9:09(14:43/m) 44cal 4.08/7.87mph 4) 0.62m - 8:49(14:12/m) 47cal 4.23/9.4mph 5) 0.18m - 2:34(13:59/m) 14cal 4.29/9.17mph 6) 0.62m - 18:06(29:07/m) 44cal 2.06/8.81mph 7) 0.62m - 26:00(41:50/m) 50cal 1.43/8.1mph 8) 0.62m - 20:50(33:32/m) 50cal 1.79/11.16mph 9) 0.62m - 20:24(32:50/m) 37cal 1.83/28.19mph 10) 0.62m - 22:21(35:59/m) 51cal 1.67/19.84mph 11) 0.11m - 4:00(37:15/m) 9cal 1.61/6.02mph Add a comment
Fri 11th Jan Jan 11	Sat 12th Jan Jan 12	Sun 13th Jan Jan 13	Mon 14th Jan Jan 14	Tue 15th Jan Jan 15	Wed 16th Jan Jan 16	Thu 17th Jan Jan 17
0.7mi, 40:00 Cross-Training - Walking Split Summary === 1) 0.37m - 10:45(29:11/m) 37cal 2.06/8.96mph 2) 0.29m - 29:16(1:40:48/m) 61cal 0.6/4.59mph Add a comment 4.1mi, 1:11:37 Cross-Training - Walking Split Summary === 1) 1m - 16:50(16:50/m) 81cal 3.57/5.12mph 2) 1m - 18:54(18:54/m) 88cal 3.17/4.76mph 3) 1m - 17:40(17:40/m) 84cal 3.4/5.1mph 4) 1m - 16:58(16:58/m) 84cal 3.54/5.22mph 5) 0.07m - 1:16(16:47/m) 6cal 3.57/4.15mph Add a comment 0.6mi, 1:21:20 Cross-Training - Walking Split Summary === 1) 0.2m - 4:49(23:40/m) 24cal 2.54/7.29mph 2) 0.42m - 1:16:32(3:02:56/m) 100cal 0.33/4.55mph Add a comment	2.8mi, 49:21 Cross-Training - Walking Split Summary === 1) 1m - 18:30(18:31/m) 86cal 3.24/5.76mph 2) 1m - 17:44(17:45/m) 84cal 3.38/5.1mph 3) 0.81m - 13:06(16:16/m) 65cal 3.69/5.04mph Add a comment 2.4mi, 1:50:15 Cross-Training - Walking Split Summary === 1) 1m - 30:06(30:06/m) 111cal 1.99/10.29mph 2) 0.85m - 24:44(28:57/m) 84cal 2.07/40.99mph 3) 0.22m - 19:55(1:29:07/m) 39cal 0.67/121.55mph 4) 0.02m - 1:01(53:07/m) 7cal 1.13/2.6mph 5) 0.29m - 34:29(1:58:07/m) 52cal 0.51/4.67mph Add a comment 4.3mi, 2:06:55 Cross-Training - Walking Split Summary === 1) 1m - 19:31(19:31/m) 86cal 3.07/4.43mph 2) 1m - 20:58(20:59/m) 89cal 2.86/5.63mph 3) 1m - 20:14(20:14/m) 87cal 2.96/4.28mph 4) 0.89m - 22:49(25:42/m) 89cal 2.34/4.62mph 5) 0.39m - 43:22(1:50:54/m) 67cal 0.54/6.38mph Add a comment	5.6mi, 57:41 Running - General Split Summary === 1) 1m - 10:39(10:39/m) 119/129bpm 116cal 5.63/7.6mph 2) 1m - 10:12(10:12/m) 126/133bpm 119cal 5.89/7.34mph 3) 1m - 10:25(10:25/m) 129/137bpm 120cal 5.76/7.36mph 4) 1m - 9:27(9:27/m) 133/142bpm 106cal 6.35/7.85mph 5) 1m - 9:57(9:57/m) 135/141bpm 119cal 6.03/8.37mph 6) 0.61m - 7:01(11:29/m) 127/133bpm 75cal 5.22/7.19mph Add a comment 4.4mi, 1:19:36 Cross-Training - Walking Split Summary === 1) 1m - 18:59(18:59/m) 88cal 3.16/5.31mph 2) 1m - 16:34(16:34/m) 81cal 3.62/4.82mph 3) 1m - 17:40(17:40/m) 83cal 3.4/4.91mph 4) 1m - 19:35(19:35/m) 86cal 3.06/4.57mph 5) 0.39m - 6:49(17:26/m) 33cal 3.44/4.31mph Add a comment 2.9mi, 52:19 Cross-Training - Walking Split Summary === 1) 1m - 19:05(19:06/m) 86cal 3.14/5.74mph 2) 1m - 17:27(17:27/m) 83cal 3.44/5.18mph 3) 0.88m - 15:46(17:50/m) 74cal 3.36/4.74mph Add a comment	2.8mi, 51:20 Cross-Training - General Split Summary === 1) 0.62m - 12:39(20:22/m) 48cal 2.95/4.36mph 2) 0.62m - 11:03(17:47/m) 47cal 3.37/6.02mph 3) 0.62m - 11:04(17:48/m) 47cal 3.37/4.29mph 4) 0.62m - 10:34(17:00/m) 45cal 3.53/5.55mph 5) 0.33m - 6:00(18:26/m) 22cal 3.25/5.35mph Add a comment 5.1mi, 3:03:23 Cross-Training - Walking Split Summary === 1) 0.38m - 14:13(37:51/m) 46cal 1.59/75.3mph 2) 1m - 34:25(34:25/m) 127cal 1.74/52.39mph 3) 1m - 31:49(31:50/m) 112cal 1.89/20.67mph 4) 1m - 30:51(30:51/m) 116cal 1.94/25.37mph 5) 1m - 46:09(46:10/m) 124cal 1.3/16.19mph 6) 0.74m - 25:56(34:57/m) 86cal 1.72/13.14mph Add a comment	0.5mi, 32:58 Cross-Training - General Split Summary === 1) 0.21m - 9:34(45:26/m) 14cal 1.32/5.82mph 2) 0.19m - 17:53(1:35:15/m) 8cal 0.63/3.42mph 3) 0.14m - 5:31(39:24/m) 12cal 1.52/5.79mph Add a comment 3.1mi, 56:06 Cross-Training - General Split Summary === 1) 0.62m - 11:28(18:27/m) 47cal 3.25/5.73mph 2) 0.62m - 10:07(16:16/m) 49cal 3.69/5.97mph 3) 0.62m - 12:13(19:40/m) 54cal 3.05/5.93mph 4) 0.62m - 11:06(17:51/m) 47cal 3.36/5.7mph 5) 0.56m - 11:13(19:58/m) 43cal 3/5.21mph Add a comment 3.9mi, 1:22:03 Cross-Training - Walking Split Summary === 1) 1m - 19:19(19:19/m) 87cal 3.1/4.84mph 2) 1m - 20:33(20:33/m) 88cal 2.92/5.45mph 3) 1m - 19:41(19:41/m) 86cal 3.05/5.86mph 4) 0.89m - 22:29(25:24/m) 83cal 2.36/4.12mph Add a comment	3.3mi, 1:21:26 Cross-Training - General Split Summary === 1) 0.62m - 12:23(19:56/m) 47cal 3.01/4.43mph 2) 0.62m - 11:29(18:30/m) 38cal 3.24/4.59mph 3) 0.62m - 13:09(21:10/m) 49cal 2.84/3.96mph 4) 0.62m - 12:09(19:33/m) 42cal 3.07/3.96mph 5) 0.52m - 9:39(18:35/m) 35cal 3.23/3.78mph 6) 0.27m - 22:37(1:25:17/m) 22cal 0.7/7.31mph Add a comment 4.7mi, 43:12 Running - General Split Summary === 1) 1m - 8:59(8:59/m) 116/127bpm 85cal 6.68/10.39mph 2) 1m - 8:50(8:50/m) 127/133bpm 96cal 6.8/8.72mph 3) 0.07m - 48(10:58/m) 122/126bpm 7cal 5.47/7.49mph 4) 1m - 8:58(8:58/m) 127/136bpm 96cal 6.69/10.88mph 5) 1m - 9:21(9:21/m) 131/138bpm 101cal 6.42/8.63mph 6) 0.05m - 34(12:21/m) 128/130bpm 5cal 4.86/7.53mph 7) 0.62m - 5:43(9:13/m) 128/134bpm 55cal 6.51/7.96mph Add a comment 1.8mi, 32:43 Cross-Training - General Split Summary === 1) 0.62m - 10:33(16:59/m) 43cal 3.53/4.47mph 2) 0.62m - 11:52(19:05/m) 43cal 3.14/5.32mph 3) 0.6m - 10:18(17:11/m) 41cal 3.49/4.41mph Add a comment	-

2018	Date	Result	WAVA
Keswick parkrun	24 Nov	24:58	65.97%
Southport Seaside 10K	23 Sep	48:21	70.90%
Sunflowers Halewood 5k Liverpool free monthly race - JAN 2018	1 Sep	23:14	70.89%
Birchwood 10k	19 Aug	48:59	69.99%
Wirral Seaside 5k	25 Jul	23:48	69.21%
Wirral Coastal Run	7 Jul	1:47:09	64.17%
Tour of Merseyside Race #5	6 Jul	50:48	65.16%
Tour of Merseyside Race #4 - Raging Red Bull 5	5 Jul	40:31	67.20%
Tour of Merseyside Race #3 - Sustrans Cycle Trail	3 Jul	1:27:56	64.31%
Tour of Merseyside Race #2 - Thurstaston Multi-terrain	2 Jul	56:00	59.11%
Southport Half Marathon	1 Jul	1:55:50	65.02%
Dunham Massey 5k	24 May	24:11	67.51%
Walton Park 5 Mile Race	8 May	39:07	68.99%
Liverpool Half Marathon	25 Mar	1:59:04	62.65%
St Helens 10K	4 Mar		0.00%
2017	Date	Result	WAVA
Liverpool Santa Dash	3 Dec		0.00%
Wirral Half Marathon	10 Sep	1:46:41	69.92%
Wavertree Mystery 5k	7 Sep		0.00%
Alder Hey Halewood 5k free monthly race Liverpool	2 Sep	23:24	69.76%
Viking Mkle	24 Aug	6:56	67.72%
Ellesmere Port RC 5k Road Race	16 Aug	23:50	68.50%
Sale 5k Sizzler (2)	20 Jul	23:36	69.17%
Dunham Massey 5k	25 May	26:16	61.61%
Walton Park 5 Mile Race	16 May	38:19	69.81%
Keswick Half Marathon	30 Apr	1:59:48	61.68%
2016	Date	Result	WAVA
Liverpool Santa Dash	4 Dec	34:56	42.34%
Tour Of Merseyside Day 6 of 6	9 Jul	1:45:18	64.07%
Tour Of Merseyside Day 5 of 6	8 Jul	49:51	67.56%
Tour Of Merseyside Day 4 of 6	7 Jul	41:28	64.51%
Tour Of Merseyside Day 3 of 6	5 Jul	1:20:46	68.73%
Tour Of Merseyside Day 2 of 6	4 Jul	53:38	62.80%
Tour Of Merseyside Day 1 of 6	3 Jul	1:46:59	69.07%
Great Manchester Run	22 May	47:16	70.63%
Walton Park 5 mile	17 May		0.00%
Jacob's Leg It 10k	24 Apr	48:49	68.23%
Liverpool Half Marathon	13 Mar	1:48:56	67.19%
2015	Date	Result	WAVA
Liverpool Santa Dash	6 Dec	33:03	44.36%
Tour Of Merseyside Day 6 of 6	11 Jul	1:38:01	68.19%
Tour Of Merseyside Day 5 of 6	10 Jul	48:22	69.02%
Tour Of Merseyside Day 4 of 6	9 Jul	38:27	68.95%
Tour Of Merseyside Day 3 of 6	7 Jul	1:21:47	67.25%
Tour Of Merseyside Day 2 of 6	6 Jul	52:38	63.43%
Southport Half Marathon	5 Jul	1:52:18	65.18%
Sale 5k Sizzler (1)	25 Jun	22:37	70.92%
Etape Caledonia	10 May	5:59:18	0.00%
2014	Date	Result	WAVA
Liverpool Santa Dash	7 Dec	22:28	64.69%
Natterjack Seaside 10k	28 Sep	45:54	72.10%
Ellesmere Port RC 5k Road Race	20 Aug	22:04	72.06%
Cuerden Valley Badger 10k Trail Race 3	7 Aug	50:39	65.34%
Wirral Coastal Run Race 6 Tour of Merseyside	12 Jul	1:34:09	70.34%
Halton Road Race Race 4 Tour of Merseyside	10 Jul	37:48	69.53%
Sustrans cycle trail Walton Hall Park Race 3 Tour of Merseyside	8 Jul	1:14:23	73.28%
Warrington Road Runners 10k	26 Jun	47:22	69.87%
Bowdon 5k	29 May	22:11	71.06%
Walton Park 5 Mile Race	20 May	36:56	70.55%
Belle Vue House 10k	27 Apr	47:42	68.78%
Sweatshop 10	16 Mar	1:21:12	66.52%
2013	Date	Result	WAVA
Liverpool Santa Dash	1 Dec		0.00%
Mystery Park 5km	5 Sep	22:51	68.98%
Sale 5k Sizzler (3)	1 Aug	23:59	65.72%
Belle Vue House 10k	28 Apr	48:06	67.63%
Southport Mad Dog 10K	10 Feb	50:50	63.99%
2012	Date	Result	WAVA
Festive Foodbank Fetch Five	31 Dec		0.00%
Liverpool Santa Dash	2 Dec	30:35	46.88%
2011	Date	Result	WAVA
Run Liverpool Santa dash	4 Dec		0.00%
Birchwood Lunchtime 5k - Children In Need	18 Nov		0.00%
Sefton Park 5 Miler	20 Jul		0.00%
Wavertree Mystery 5k (Race 3 of 5)	5 Jul	22:31	68.83%
Walton Park 5 Mile	17 May	34:29	73.66%
Brooks Good Friday 4m	22 Apr		0.00%
Liverpool Half Marathon	27 Mar	1:37:38	71.63%
41st Parbold Hill Race	12 Feb	59:26	58.89%
2010	Date	Result	WAVA
Liverpool Santa Dash	5 Dec	21:25	71.75%
Wavertree Mystery Park 5km (Race 5 of 5)	7 Sep		0.00%
Wavertree Mystery Park 5km (Race 4 of 5)	3 Aug	20:50	73.76%
Wavertree Mystery Park 5km (Race 3 of 5)	6 Jul	21:11	72.54%
MBNA Chester Marathon	31 May	3:29:21	69.09%
Kigali International peace marathon	23 May		0.00%
Belle Vue House 10k	17 Apr	43:53	72.28%
Liverpool Half Marathon	28 Mar	1:36:41	71.71%
The Fetch Fez: Hats for Haiti	8 Feb	25:25	57.90%
Four Villages Half Marathon	17 Jan	1:38:14	70.58%
2009	Date	Result	WAVA
Liverpool Santa Dash	6 Dec	19:06	79.79%
Birchwood Charity Fun Run	20 Nov		0.00%
Conwy half marathon	8 Nov	1:34:56	73.03%
Lake Vyrnwy Half Marathon	13 Sep	1:31:47	75.54%
Wavertree Mystery 5k	9 Sep	20:52	73.03%
Birchwood 10k	23 Aug	42:54	73.94%
Wavertree Mystery 5k	5 Aug	20:46	73.38%
Brathay Windermere Marathon	17 May	3:38:50	65.49%
Brooks Southport Good Friday Races	10 Apr	26:24	73.70%
Birchwood Charity Fun Run	13 Mar	20:40	73.12%
Great North West Half Marathon	22 Feb	1:34:25	72.78%
Four Villages Half Marathon	18 Jan	1:38:43	69.61%
2008	Date	Result	WAVA
Liverpool Santa Dash	7 Dec	20:00	75.56%
Birchwood Charity Fun Run	14 Nov	21:51	69.16%
Formby 10k	21 Sep	47:09	66.71%
Birchwood Charity Fun Run	12 Sep	22:06	68.38%
Birchwood Charity Fun Run	18 Apr	22:27	66.77%
2007	Date	Result	WAVA
Birchwood Charity Fun Run	21 Sep	21:11	70.76%
Birchwood 10k	19 Aug	42:54	72.73%
Birchwood Charity Fun Run	20 Jul	21:15	70.54%
Penny Lane Striders 10K	8 Jul	43:16	72.11%
Wavertree Mystery 5k	4 Jul	21:32	69.61%
Warrington Road Runners 10K	28 Jun	44:29	70.14%
Wavertree Mystery 5k	13 Jun	22:02	67.48%
2006	Date	Result	WAVA
Birchwood Charity Fun Run	20 Dec	22:57	64.79%
Wavertree Mystery 5k	13 Sep		0.00%
Wavertree Mystery 5K	2 Aug	21:53	67.94%
Wavertree Mystery 5K	5 Jul	21:54	67.89%
Wakefield Hospice 10k	9 Apr	41:50	73.38%
Birchwood Charity Fun Run	7 Apr	20:26	72.18%
Great North West Half Marathon	26 Feb	1:33:29	71.63%
2005	Date	Result	WAVA
Natterjack Seaside 10k	23 Oct	41:12	74.51%
Wavertree Mystery 5k	14 Sep	19:42	74.86%
Birchwood 10km Road Race	21 Aug	42:30	72.23%
Birchwood Charity Fun Run	15 Jul	20:20	72.53%
Wavertree Mystery 5K	6 Jul	19:48	74.48%
Edge Hill 5k	29 Jun	19:31	75.57%
Wavertree Mystery 5k	15 Jun	19:15	76.61%
Derwent Hilly 10k	24 May	42:59	70.85%
Wavertree Mystery 5k	11 May	19:52	73.65%
Waterloo 15k	2 May	1:04:29	71.94%
Southport Good Friday 4	25 Mar	25:19	74.40%
Birchwood Charity Fun Run	11 Mar	20:18	72.07%
2004	Date	Result	WAVA
Birchwood Charity Fun Run	19 Nov	19:59	73.22%
Waterloo 15k	3 May	1:02:18	73.86%
2003	Date	Result	WAVA
Birchwood Charity Fun Run	21 Nov	19:54	72.93%
Birchwood 10k	17 Aug	40:23	74.81%
2002	Date	Result	WAVA
Southport Good Friday 4	29 Mar	25:30	72.14%
2001	Date	Result	WAVA
McDonalds Waterloo 15K	7 May	58:44	76.47%
Southport Good Friday 10k	13 Apr	37:34	78.55%
2000	Date	Result	WAVA
Waterloo 15k	1 May	58:20	76.39%
Wakefield 10k	9 Apr	37:22	78.37%
1999	Date	Result	WAVA
Bowdon 5k	26 May	18:58	73.61%
1989	Date	Result	WAVA
Tadcaster 10 miles	29 Apr	58:23	76.36%
1988	Date	Result	WAVA
Tadcaster 10 miles	30 Apr	59:50	74.33%
1987	Date	Result	WAVA
Tadcaster 10 miles	2 May	1:01:25	72.31%
1986	Date	Result	WAVA
Speke 10k	26 Dec	38:45	69.62%
London Marathon	20 Apr	3:29:58	59.49%
1984	Date	Result	WAVA
Mersey Marathon	23 Sep	4:20:05	48.03%

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