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phal

Last on at 10pm, 1st Jul 2025

F45 West Midlands

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About Me
Mrs Dave A We did the wedding thing in August 2013 Joint owner of the Cookster and the Phoof Hound, printmaker by trade. Back running after a chunk of time out maker of the muppet emoticon It’s important that we know where we come from, because if you don’t know where you come from, then you don’t know where you are, and if you don’t know where you are, then you don’t know where you’re going. And if you don’t know where you’re going, you’re probably going wrong.’ A quote from the wonderful Terry Pratchett in I shall wear Midnight’. Show More...

About Me

Mrs Dave A :-)

We did the wedding thing in August 2013 :-)

Joint owner of the Cookster and the Phoof Hound, printmaker by trade. Back running after a chunk of time out :-)

maker of the muppet emoticon :-)

It’s important that we know where we come from, because if you don’t know where you come from, then you don’t know where you are, and if you don’t know where you are, then you don’t know where you’re going. And if you don’t know where you’re going, you’re probably going wrong.’
A quote from the wonderful Terry Pratchett in I shall wear Midnight’.

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Recent Training
1st Jul	General	1.6mi	42:47
1st Jul	Yoga	0mi	39:04
1st Jul	General	0.6mi	16:35
30th Jun	Yoga	0mi	6:16
30th Jun	General	1.3mi	34:03

12 Month Benchmarks	Run	Bike
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Fetch Climbers
Cricket Thread
Lakeland 100(and 5) and 50. 2022 onwards 😁
Tick prevention on trail
Things you want to say but can't

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📚 Miss Bensons Beetle

Rachel Joyce
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Terry Pratchett
📚 Guards! Guards!

Terry Pratchett
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Terry Patchett
📚 Fuel for thought

Renee McGregor

Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2009	2010	2011	2012	2013	2015	2017	2023	PB	WB
100m	1					14 74.93								14 3:45/mi	74.93
1mi	3			6:09 68.56		5:37 75.07								5:37 5:37/mi	75.07
3mi	2				20:02 67.00	19:53 67.59								19:53 6:38/mi	67.59
5km	1								19:37 71.52					19:37 6:19/mi	71.52
6km	2				29:12 57.76									29:12 7:50/mi	57.76
5mi	6			33:07 69.21	35:00 65.51	33:26 68.63	34:17 67.03		33:20 69.21					33:07 6:37/mi	69.21
6mi	1			41:38 66.62										41:38 6:56/mi	66.62
10km	15		43:26 66.23	41:28 69.37		40:53 70.43	40:16 71.58	40:32 71.23			44:55 64.97			40:16 6:29/mi	71.58
7mi	2	55:03 59.04		1:01:27 52.90										55:03 7:52/mi	59.04
12km	6		55:39 62.41	52:10 66.58	53:53 64.47	53:18 65.22	50:57 68.31							50:57 6:50/mi	68.31
8mi	1					56:53 65.85								56:53 7:07/mi	65.85
14km	1					1:13:37 55.46								1:13:37 8:28/mi	55.46
9mi	3		1:39:00 42.68	1:01:58 68.19		1:01:27 68.82								1:01:27 6:50/mi	68.82
15km	4			1:08:37 63.86										1:08:37 7:22/mi	63.86
10mi	7	1:14:58 62.96	1:16:12 61.94	1:33:00 50.75	1:11:20 66.23	1:37:40 48.43	1:07:06 70.49							1:07:06 6:43/mi	70.49
11.7mi	1				1:33:30 59.70									1:33:30 7:58/mi	59.70
13.1mi	11	1:52:00 56.09	1:34:39 66.37	1:31:40 68.53	1:39:27 63.22	1:31:55 68.40	1:29:43 70.16	1:35:29 66.04						1:29:43 6:51/mi	70.16
15mi	1					2:30:00 48.26								2:30:00 10:00/mi	48.26
16.3mi	1					2:12:37 59.63								2:12:37 8:08/mi	59.63
20mi	2				2:57:16 55.21		2:34:03 63.63							2:34:03 7:42/mi	63.63
21mi	3						3:01:55 56.73							3:01:55 8:40/mi	56.73
26.2mi	5				3:54:22 55.41	3:39:21 59.29		4:49:00 45.06						3:39:21 8:22/mi	59.29
30mi	1						5:13:34 48.12							5:13:34 10:27/mi	48.12
55km	1												10:08:00 30.70	10:08:00 17:47/mi	30.70
38.6mi	1						7:32:15 46.05							7:32:15 11:43/mi	46.05
40mi	3						9:37:00 37.69	8:06:00 44.81						8:06:00 12:09/mi	44.81
45.9mi	1							9:32:00 45.10						9:32:00 12:28/mi	45.10
50mi	2						12:33:36 37.93					13:27:25 35.98		12:33:36 15:04/mi	37.93
60mi	1							12:33:41 49.79						12:33:41 12:34/mi	49.79
100km	1									25:08:00 26.25				25:08:00 24:16/mi	26.25

2024		Result	WAVA	Distance
27 Jul	Lakeland 50			50mi
2023		Result	WAVA	Distance
8 Jul	Ultimate Trails 55km PB	10:08:00	30.70	55km
2017		Result	WAVA	Distance
29 Jul	Lakeland 50 SB	13:27:25	35.98	50mi
2015		Result	WAVA	Distance
14 Jun	Two Castles Run SB	44:55	64.97	10km
2013		Result	WAVA	Distance
1 Jun	Oxfam Trailtrekker PB	25:08:00	26.25	100km
7 Apr	A Coventry Way Challenge 40	13:25:00	27.16	40mi
2012		Result	WAVA	Distance
3 Nov	Helvellyn Trail Race			10km
6 Oct	Coniston Trail Race			10km
1 Sep	Derwentwater Trail Race			15km
6 Jun	Calver Peak Fell Race			5mi
28 Jan	Coventry parkrun PB	19:37	71.52	5km
2 Jan	Coventry Godiva Harriers New Year 5 SB	33:20	69.21	5mi
2011		Result	WAVA	Distance
8 Oct	Langdale Horseshoe Fell Race			14mi
30 Jul	Thunder Run 24hr			10km
14 May	The Fellsman			60mi
8 May	Hinckley/Bosworth Half SB	1:35:29	66.04	13.1mi
17 Apr	A Coventry Way Challenge 40 PB	8:06:00	44.81	40mi
10 Apr	Wright Hassall Leamington Regency 10K	40:56	70.53	10km
20 Mar	SIS Lightning 12hr PB	12:33:41	49.79	60mi
13 Mar	Florette Fradley 10k SB	40:32	71.23	10km
5 Mar	The 21st Annual Belvoir Challenge SB	4:49:00	45.06	26.2mi
22 Jan	Ultra Race 45 - Day 1 PB	9:32:00	45.10	45.9mi
2010		Result	WAVA	Distance
27 Dec	Sunrise To Sunset Challenge ULTRA PB	7:32:15	46.05	38.6mi
12 Dec	Sneyd Striders Xmas Pudding Run	1:09:56	67.74	10mi
28 Nov	Coombe Country Park Multi Terrain Winter 8			8mi
30 Oct	Birmingham and District XC League Race 1 (Ladies) Leamington			6km
16 Oct	Rowbotham Round Rotherham 50 PB	12:33:36	37.93	50mi
25 Sep	The JW Ultra PB	5:13:34	48.12	30mi
18 Sep	Birmingham Canal Canter	4:40:53	46.30	26.2mi
15 Aug	Belper Rugby Rover			30km
31 Jul	Thunder Run 24hr			10km
30 Jun	Sphinx AC Summer Five SB	34:17	67.03	5mi
27 Jun	Stone St Michael's 10k	43:41	65.98	10km
18 Apr	A Coventry Way Challenge 40 SB	9:37:00	37.69	40mi
11 Apr	Wright Hassall Leamington Regency 10k PB	40:16	71.58	10km
2 Apr	Maidenhead Easter 10 PB	1:07:06	70.49	10mi
28 Mar	Milford 21 PB	3:01:55	56.73	21mi
21 Mar	Edale Skyline	4:34:29	37.60	21mi
13 Mar	Grindleford Gallop	3:50:11	44.83	21mi
7 Mar	Gloucester 20 PB	2:34:03	63.63	20mi
21 Feb	Wokingham Half Marathon PB	1:29:43	70.16	13.1mi
7 Feb	Charnwood Hills Race	1:59:43	56.35	14mi
17 Jan	Not the Roman IX PB	50:57	68.31	12km
16 Jan	Midland Womens XC League 3 - Sphinx			5km
10 Jan	Cannock Chase Trig Point Race			13mi
9 Jan	Warwickshire XC Championships - ladies			6km
2009		Result	WAVA	Distance
13 Dec	Mortimer Forest Hill Race SB	1:37:40	48.43	10mi
5 Dec	Midland Womens XC League 2 - Birchfield			5km
22 Nov	Coombe Country Park Multi Terrain Winter 8 PB	56:53	65.85	8mi
1 Nov	Fetch underground Dirty Double -ULSWATER.NOT AN ORGANISED RACE .			10mi
31 Oct	Fetch underground Dirty Double - HELVELLYN - NOT AN ORGANISED RACE.			10mi
18 Oct	Abingdon Marathon PB	3:39:21	59.29	26.2mi
3 Oct	Coniston Trail Race			15km
19 Sep	Round Norfolk Relay - Stage 1 PB	2:12:37	59.63	16.32mi
19 Sep	Round Norfolk Relay - Stage 15			193mi
6 Sep	Derwentwater Trail Race PB	1:13:37	55.46	14km
12 Jul	Sweatshop Wyre Forest Half Marathon	1:41:53	61.71	13.1mi
25 Jun	Sphinx AC Summer Five	33:26	68.63	5mi
17 Jun	Northbrook Olympics Mile PB	5:37	75.07	1mi
14 Jun	ASICS Arden 9 Mile Road Race PB	1:01:27	68.82	9mi
6 Jun	Garburn Trail Race & Challenge Wet Weather Course	1:34:40	52.87	17km
6 Jun	Garburn Trail Race			24km
10 May	Hinckley/Bosworth Half			13.1mi
6 May	Northbrook AC Summer Handicap 5k			5km
18 Apr	Hawkshead Trail Race			15km
5 Apr	Wright Hassall Leamington Regency 10k SB	40:53	70.43	10km
4 Apr	Midlands Ladies 6-Stage Road Relays PB	19:53	67.59	3mi
15 Mar	Forest of Dean Spring Half SB	1:31:55	68.40	13.1mi
24 Jan	West Midlands Fetch Mile Challenge - 100m PB	14	74.93	100m
24 Jan	West Midlands Fetch Mile Challenge	5:42	73.98	1mi
18 Jan	Not the Roman IX SB	53:18	65.22	12km
17 Jan	Midland ladies cross country league - race 3			6km
11 Jan	Cannock Chase Trig Point Race PB	2:30:00	48.26	15mi
1 Jan	Coventry Godiva Harriers New Year 5 SB	33:26	68.63	5mi
2008		Result	WAVA	Distance
14 Dec	Sneyd Striders Xmas Pudding Run SB	1:11:20	66.23	10mi
6 Dec	Midland womens cross country league - race 2			6km
2 Nov	Ullswater Trail Race (Steamy Surprise)			12km
1 Nov	Helvellyn Trail			15km
25 Oct	Midlands XC Women's League Rd 1 PB	29:12	57.76	6km
19 Oct	Cassidy Lady Godiva Half Marathon SB	1:39:27	63.22	13.1mi
4 Oct	Coniston Trail Race			10.8km
21 Sep	Round Norfolk Relay - Stage 17 PB	1:33:30	59.70	11.73mi
20 Sep	Round Norfolk Relay stage 14			193mi
6 Sep	Derwentwater Trail Race			14km
27 Jul	Tenby 10k			10km
2 Jul	Northbrook AC Summer Handicap 5K			5km
31 May	Garburn Trail Race			24km
18 May	Brathay Windermere Marathon	4:04:22	53.14	26.2mi
13 Apr	London Marathon SB	3:54:22	55.41	26.2mi
5 Apr	Midland Women's 6-Stage Relay SB	20:02	67.00	3mi
9 Mar	Ashby 20 SB	2:57:16	55.21	20mi
26 Jan	Midland Cross Country Champs, Senior Women	27:33	61.15	6km
20 Jan	Not the Roman IX SB	53:53	64.47	12km
1 Jan	New Year New Five SB	35:00	65.51	5mi
2007		Result	WAVA	Distance
15 Dec	FetchEveryone Midlands 1 Mile Challenge SB	6:09	68.56	1mi
1 Dec	Fetch Everyone December Mile			1mi
11 Nov	Sodbury Slog	1:31:57	52.97	10.3mi
3 Nov	Ullswater Trail (Steamy Surprise)	1:17:47	44.66	12km
28 Oct	St Agnes Nutters The Cuckoo Waltz 7 SB	1:01:27	52.90	7mi
6 Oct	Coniston Trail Race	1:23:36	52.41	15km
29 Sep	The JW Ultra Relay 10M leg SB	1:33:00	50.75	10mi
15 Sep	Round Norfolk Relay			193mi
1 Sep	Derwentwater Trail Race			14km
7 Jul	Stratford Summer 6 PB	41:38	66.62	6mi
27 Jun	Coventry Godiva Midsummer 5M			5mi
17 Jun	ASICS Arden 9 Mile Road Race SB	1:01:58	68.19	9mi
10 Jun	Two Castles Run	42:57	66.98	10km
3 Jun	Garburn Trail Race	2:08:00	49.08	13.1mi
23 May	Racin' the Basin			5.9mi
13 May	Hinckley/Bosworth Half SB	1:31:40	68.53	13.1mi
7 May	May Day Five PB	33:07	69.21	5mi
28 Apr	Hawkshead Trail Race	1:24:20	51.96	15km
15 Apr	Wright Hassall Leamington Regency 10K SB	41:28	69.37	10km
25 Mar	Forest Of Dean Trails Half Marathon	1:37:47	64.24	13.1mi
4 Mar	Wellingborough Multi-Terrain Series (Round 3)	1:11:37	61.18	15km
18 Feb	Tamworth Heart 10K	43:18	66.44	10km
11 Feb	Wellingborough Multi-Terrain Series (Round 2) PB	1:08:37	63.86	15km
28 Jan	Not the Roman IX SB	52:10	66.58	12km
21 Jan	Wellingborough Multi-Terrain Series (Round 1)	44:12	65.08	10km
2006		Result	WAVA	Distance
12 Nov	Sodbury Slog SB	1:39:00	42.68	9mi
8 Oct	Kenilworth Half Marathon SB	1:34:39	66.37	13.1mi
3 Sep	John Fraser 10 mile SB	1:16:12	61.94	10mi
11 Aug	St Levan 10K	44:09	65.16	10km
11 Jun	Two Castles Run	46:14	62.22	10km
7 Jun	Racin' the Basin			10km
4 Jun	Coventry Northbrook 10k	45:50	62.76	10km
7 May	Hinckley Dog & Hedgehog Half Marathon	1:38:26	63.82	13.1mi
9 Apr	Wright Hassall Leamington Regency 10K SB	43:26	66.23	10km
19 Feb	Tamworth Heart Runners 10K	44:25	64.77	10km
22 Jan	Not the Roman IX SB	55:39	62.41	12km
2005		Result	WAVA	Distance
11 Dec	Hartshill Heartbreaker SB	1:14:58	62.96	10mi
6 Nov	Shepshed Seven PB	55:03	59.04	7mi
25 Sep	Lady Godiva Coventry Half Marathon SB	1:52:00	56.09	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	131	108	128	92	127	98	2	0	0	0	0	0	685
2025	0	0	0	0	0.1	0	0	0	0	0	0	0	0.1
2025	6	39	16	28	0	0	0	0	0	0	0	0	89
2025	0	0	0	0	1	0	0	0	0	0	0	0	1
2025	0	0	0	0	29	0	0	0	0	0	0	0	29
2024	119	124	126	104	114	109	113	118	111	111	102	76	1328
2024	55	66	65	97	46	58	97	3	6	24	3	0	521
2023	133	132	103	115	108	90	100	121	120	115	102	107	1346
2023	28	26	64	88	97	87	49	55	43	7	20	29	594
2022	154	130	132	53	95	108	106	121	133	102	81	110	1326
2022	0	0	2	0	4	12	14	37	28	2	16	34	149
2022	0	0	0	0	0	0	0	0	5	0	0	0	5
2021	170	142	178	172	178	154	124	118	107	128	100	118	1690
2021	10	26	12	0	0	0	0	0	0	0	0	0	48
2021	0	0	0	0	0	0	0	0	0	4	0	0	4
2020	162	133	128	154	194	204	181	157	155	165	189	150	1973
2020	0.4	0	0	0	0	0	0	0	0	0	0	0	0.4
2020	14	0	0	20	5	0	27	16	5	0	0	0	87
2020	0	0	0	0	0	7	6	0	0	0	0	0	13
2019	77	112	126	138	150	111	107	129	110	137	85	138	1420
2019	0	0	0	0	0	0	0	0	0	0.7	0.6	0.4	1.7
2019	0	0	6	18	43	9	9	24	8	6	0	3	127
2018	180	149	183	136	100	100	111	89	127	171	74	122	1543
2018	39	22	28	61	0	13	15	0	0	13	13	0	203
2017	117	100	121	193	174	144	114	171	203	128	136	165	1764
2017	4	18	7	63	43	26	86	23	14	35	16	25	360
2017	0	0	0	0	0	0	0	0	0	6	0	0	6
2016	116	104	90	112	102	103	100	119	78	110	100	86	1219
2016	3	21	29	54	68	42	14	70	26	0	14	11	350
2015	89	97	85	100	96	65	0	112	42	8	10	24	728
2015	0	0	0	0	0	0	0	0.5	0	0	0	0	0.5
2015	23	0	26	71	85	61	0	0	15	0	0	8	289
2014	0	0	0	0	0	0	8	0	59	60	47	75	250
2014	52	0	0	9	31	22	54	37	26	31	40	43	346
2013	0	6	28	85	0	62	3	24	41	69	24	51	394
2012	0	34	8	35	0	0	0	49	10	10	8	0	153
2012	134	71	73	85	102	71	87	73	113	57	46	16	930
2011	0	0	0	0	0	0	0	8	0	0	0	0	8
2011	104	101	160	135	101	113	127	105	106	128	104	100	1385
2010	0	0	0	0	0	0	0	0	10	0	0	0	10
2010	0	0	0	0	4.4	2.9	0	2	0	0	0	0	9.2
2010	145	107	110	93	32	48	96	68	113	95	101	153	1161
2010	0	0	0	0	0	0	0	17	0	0	0	0	17
2009	1.6	2	3	2.2	5.9	8.6	10.1	8.7	5	0	6.7	1.6	55.5
2009	83	65	88	72	50	32	82	123	76	51	66	81	869
2009	0	7	0	0	0	43	5	10	0	0	0	0	65
2008	0	0	0	0	0	0	23	5	0	0	0	0	28
2008	0	0	0	2.2	2.1	2.6	3	4.6	0.6	1.8	3.5	0.8	21.1
2008	106	115	138	75	86	64	46	58	40	52	50	55	884
2008	0	0	0	0	0	0	11	42	0	0	7	8	68
2007	0	5	0	0	0	0	0	0	0	0	0	0	5
2007	59	51	87	91	91	72	31	23	63	38	60	61	727
2006	0	9	0	0	0	0	0	0	0	0	0	0	9
2006	20	25	22	57	58	47	40	85	77	38	28	31	526
2005	0	0	0	0	0	0	0	37	39	29	44	45	193

Thu 5th Jun Jun 5	Fri 6th Jun Jun 6	Sat 7th Jun Jun 7	Sun 8th Jun Jun 8	Mon 9th Jun Jun 9	Tue 10th Jun Jun 10	Wed 11th Jun Jun 11

Thu 12th Jun Jun 12	Fri 13th Jun Jun 13	Sat 14th Jun Jun 14	Sun 15th Jun Jun 15	Mon 16th Jun Jun 16	Tue 17th Jun Jun 17	Wed 18th Jun Jun 18

Thu 19th Jun Jun 19	Fri 20th Jun Jun 20	Sat 21st Jun Jun 21	Sun 22nd Jun Jun 22	Mon 23rd Jun Jun 23	Tue 24th Jun Jun 24	Wed 25th Jun Jun 25

Thu 26th Jun Jun 26	Fri 27th Jun Jun 27	Sat 28th Jun Jun 28	Sun 29th Jun Jun 29	Mon 30th Jun Jun 30	Tue 1st Jul Jul 1	Wed 2nd Jul Jul 2
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