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SPKoF
M45

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About Me
I started running from scratch in Sept 04 having reached 16 stone. After 6 months of running mainly on my own, I finally got up the confidence in my running to join LERC. I've now hit all the target times I initially set myself, so anything more is a bonus. I look scary apparently when I’m racing but I'm fluffy really. Say hello next time you pass me in a midlands race. Show More...

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Recent Blogs
you didn't see me - right? pt2	May 2010
you didn't see me - right?	May 2010
I'm not cut out for marathons	Apr 2010
lost on a fell race	Apr 2010
[Untitled]	Jul 2006

Recent Training
6th Mar	General	2mi	17:43
1st Mar	General	0mi	8
Feb 2023	General	2.3mi	7:13
Feb 2023	General	3.2mi	34:38
Feb 2023	General	1.1mi	5:21

12 Month Benchmarks	Run	Bike
Mile	4:17	2:19
5k	31:10	8:20
5mi	57:15	15:16
10k	1:11:21	20:53
10mi	1:55:43	34:16
Half	2:38:40	45:45

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Best Times
Best WAVA

Dist	Races	PB	WB	1996	2005	2006	2007	2008	2009	2010	2011
1mi	6	5:25 5:25/mi	71.04			40:18 9.46	5:37 68.18	5:25 71.04	5:52 65.97
3mi	8	17:45 5:55/mi	71.51			19:22 64.48			17:45 71.51
3.1mi	4	19:39 6:20/mi	65.95				19:39 65.95
5km	15	18:31 5:58/mi	71.00		21:06 61.09	20:15 63.86	19:20 67.18	19:07 68.30	18:31 70.99	19:05 69.38	18:47 71.00
3.2mi	1	19:27 6:05/mi	69.15					19:27 69.15
3.8mi	1	31:16 8:14/mi	51.15				31:16 51.15
4mi	11	24:46 6:12/mi	68.73			26:49 62.64	25:13 66.85	25:08 67.37	24:46 68.73	26:50 63.84
4.2mi	2	28:37 6:49/mi	61.85			30:24 58.02	28:37 61.85
4.4mi	6	26:57 6:08/mi	69.92			30:12 61.19				26:57 69.92
4.5mi	14	28:48 6:24/mi	66.31			36:07 52.72	28:48 66.31
4.9mi	2	30:37 6:15/mi	68.87							30:37 68.87
5mi	56	29:52 5:58/mi	71.62		35:05 60.16	33:53 62.42	31:53 66.53	30:31 69.77	29:52 71.62	31:11 68.97	30:51 70.16
5.1mi	2	33:33 6:35/mi	65.80								33:33 65.80
5.5mi	15	34:14 6:13/mi	69.11			39:49 58.43	35:55 64.97			34:14 69.11	43:48 54.36
5.6mi	5	33:27 5:58/mi	70.82			33:27 70.82		34:29 69.16
5.8mi	4	49:28 8:36/mi	49.91				54:28 45.11	49:28 49.84	49:36 49.91
5.9mi	4	37:19 6:19/mi	67.79					37:19 67.79		41:17 61.82
6mi	18	37:48 6:18/mi	68.33			41:28 61.68		37:53 67.91	48:08 53.66	37:48 68.33
6.2mi	6	41:39 6:43/mi	63.45			41:39 63.45	49:33 53.47
10km	39	38:19 6:10/mi	69.53	57:56 45.57	45:39 57.92	42:33 62.25	39:46 66.77	38:19 69.53	38:33 69.39	39:16 68.45	40:13 67.21
6.7mi	1	45:23 6:46/mi	63.30						45:23 63.30
10.8km	1	52:00 7:45/mi	55.33					52:00 55.33
7mi	2	43:43 6:15/mi	69.99				46:25 65.15			43:43 69.99
12km	6	1:08:00 9:07/mi	47.52				1:10:06 45.95	1:08:00 47.52
8mi	3	50:35 6:19/mi	68.54			1:17:34 44.45		50:35 68.54
13km	1	1:27:40 10:51/mi	39.71			1:27:40 39.71
14km	3	1:09:55 8:02/mi	54.79				1:13:23 51.86		1:09:55 54.79
9mi	3	1:31:28 10:10/mi	43.33						1:31:28 43.33
15km	6	1:12:26 7:46/mi	56.66				1:16:27 53.33	1:15:08 54.42	1:12:26 56.66
10mi	3	1:13:49 7:23/mi	59.38			1:13:49 59.38
13.1mi	23	1:24:16 6:26/mi	69.71		1:37:57 59.20	1:34:19 61.54	1:28:32 65.67	1:27:15 66.81	1:25:01 68.81	1:24:16 69.71
14mi	8	1:44:21 7:27/mi	59.45				1:44:21 59.45	1:51:00 55.98	3:08:00 33.25		1:51:44 56.18
14.2mi	1	1:35:00 6:41/mi	66.52					1:35:00 66.52
15mi	5	1:47:40 7:11/mi	62.41				1:47:40 62.41	1:48:10 62.22	2:05:30 53.77
15.7mi	5	2:08:00 8:09/mi	55.37			2:22:25 49.38	2:27:00 47.92		2:08:00 55.37	2:26:03 48.73
16mi	1	3:01:34 11:21/mi	39.54				3:01:34 39.54
16.8mi	1	2:51:00 10:11/mi	44.20					2:51:00 44.20
17mi	5	3:02:28 10:44/mi	42.23				4:41:48 27.07		4:23:11 29.16	3:02:28 42.23
30km	5	2:07:46 6:51/mi	66.73				2:25:59 57.95	2:20:00 60.53	2:30:59 56.47	2:07:46 66.73	2:16:41 62.64
20mi	4	2:28:00 7:24/mi	62.06				2:37:32 57.62	2:46:00 54.77	2:56:57 51.52		2:28:00 62.06
21mi	7	3:15:37 9:19/mi	48.93					4:00:56 39.62	3:15:37 48.93	3:25:00 46.85	3:22:42 47.58
26.2mi	5	3:11:40 7:19/mi	64.26				3:25:42 59.27	3:16:20 62.26		3:11:40 64.26	3:20:51 61.63
42mi	2	8:37:00 12:19/mi	44.34								8:37:00 44.34

2015		Result	WAVA	Distance
29 Mar	Gedling Country Park 10k		0.00	10km
2011		Result	WAVA	Distance
17 Jul	Holme Moss Fell Race	3:42:33	39.41	19mi
13 Jul	Black Rocks Fell Race SB	43:48	54.36	5.5mi
12 Jul	BDSL Carsingron	33:25	64.77	5mi
9 Jul	Braunstone Parkrun Leicester		0.00	5km
8 Jul	Beacon Hill Trail Run		0.00	5mi
5 Jul	HPRC Heritage Grand Prix - Race 3 - Rushcliffe CP		0.00	5km
30 Jun	HPRC Heritage Grand Prix - Race 2 - Rushcliffe CP		0.00	4mi
28 Jun	HPRC Heritage Grand Prix - Race 1 - National Water Sports Centre		0.00	10km
26 Jun	The Great Bakewell Pudding Race		0.00	10.4km
25 Jun	Chrome Hill Race		0.00	4mi
24 Jun	Tideswell Fell Race(850ft)		0.00	4.4mi
16 Jun	Grindleford Fell Race		0.00	4.5mi
15 Jun	Notts AAA Summer League 3 - Erewash		0.00	5.5mi
14 Jun	BDSL3 - Shipley Park		0.00	4.5mi
9 Jun	Tansley Hill Race		0.00	4.3mi
8 Jun	Calver Peak Fell Race		0.00	5mi
3 Jun	Castleton Fell Race(1500ft)		0.00	6.4mi
30 May	Tour of Derwent Valley 4 - Rowsley		0.00	4mi
30 May	Bamford Sheep Dog Trials (100ft)		0.00	4.5mi
29 May	Tour of Derwent Valley 3 - Milford PB	33:33	65.80	5.1mi
28 May	Tour of Derwent Valley 2 - Wirksworth	27:27	65.37	4.16mi
27 May	Tour of Derwent Valley 1 - Duffield	27:29	69.06	4.4mi
25 May	Tunnels and Trails 10k SB	40:13	67.21	10km
18 May	BDRRL2 - Teversal	31:36	67.15	4.9mi
14 May	Mount Famine	57:40	37.53	5mi
11 May	Notts AAA Summer League 2 - Holme Pierrepont SB	30:51	70.16	5mi
10 May	Burbage Skyline	48:06	46.80	5.2mi
28 Apr	NNBR Club 5km SB	18:47	71.00	5km
19 Apr	BDSL1 Denby	33:20	67.53	5.2mi
10 Apr	Bungay Marathon SB	3:20:51	61.63	26.2mi
2 Apr	Four Inns PB	8:37:00	44.34	42mi
27 Mar	Edale Skyline	4:01:29	39.94	21mi
20 Mar	Wolf's Pitt (1340ft)	50:07	50.06	5.8mi
13 Mar	Ashby 20 PB	2:28:00	62.06	20mi
12 Mar	Grindleford Gallop SB	3:22:42	47.58	21mi
13 Feb	Stamford 30K SB	2:16:41	62.64	30km
6 Feb	Charnwood Hills Race SB	1:51:44	56.18	14mi
29 Jan	Midlands XC Championships - Men	53:29	60.94	12km
23 Jan	EMXC3 - Holme Peirrepont (Men)	35:16	62.21	5.1mi
15 Jan	North Mids XC League - Nottingham - Mens	45:21	56.90	9.6km
9 Jan	Shining cliff woods fell race	44:30	51.23	5.3mi
8 Jan	Notts & Derby County Cross country Championships Wollaton Park	41:27	62.25	9.6km
2 Jan	Huncote Hash	48:28	58.01	6.5mi
1 Jan	Whatstandwell Hangover 5	34:09	62.98	5mi
2010		Result	WAVA	Distance
27 Dec	Queens Head 5K	19:20	68.48	5km
12 Dec	Keyworth Turkey Trot	1:29:08	65.90	13.1mi
4 Dec	North Mids XC League - Men - RAF Cranwell	39:00	66.16	9.6km
21 Nov	East mids XC Bramcote park mens	39:24	60.05	5.5mi
14 Nov	Roaches Fell Race PB	3:02:28	42.23	17mi
13 Nov	North Mids XC League - Kettering - Mens	44:19	58.22	9.6km
13 Nov	Seagrave Wolds Challenge SB	2:26:03	48.73	15.7mi
7 Nov	Shepshed 7 PB	43:43	69.99	7mi
29 Oct	The Skeleton Run	33:53	63.48	5mi
17 Oct	Booth's decorators cross country shipley park	28:06	68.91	4.5mi
9 Oct	North Mids XC League - Derby - Mens	39:24	65.49	9.6km
3 Oct	Goose Fair Gallop	40:54	65.72	10km
26 Sep	Crossdale Trail 10K	39:34	67.93	10km
19 Sep	1st National Forest 10k and 1 Mile Family Fun Run SB	39:16	68.45	10km
13 Sep	Chevin hills fell race	20:29	64.49	3.1mi
12 Sep	Chelmorton chase 5 mile fell race	40:50	52.67	5mi
4 Sep	Longshaw Sheedog Trails Fell Race (650ft)	1:04:52	36.47	5.5mi
3 Sep	Gt Longstone Chase (650ft)	34:18	60.22	4.8mi
31 Aug	Eyam Barrel Inn Fell Race (1500ft)	48:23	58.11	6.5mi
28 Aug	Bradbourne Fell Race	38:46	55.59	5.01mi
27 Aug	Newstead Abbey Dash 3m	18:07	70.56	3mi
22 Aug	Sedbergh Hills	3:02:31	34.39	14mi
15 Aug	Hermitage 10k	39:35	67.90	10km
12 Aug	Rickys Race (600ft)	35:08	55.12	4.5mi
11 Aug	NRRL5 - Teversal	37:08	67.56	5.8mi
7 Aug	Borrowdale Fell Race	5:14:04	24.54	17mi
3 Aug	BDRRL5 Shipley Park	30:42	70.06	5mi
31 Jul	Milford Duathlon - Run	29:17	73.45	5mi
29 Jul	Stoney Middleton Fell Race (650ft)	38:25	58.22	5.2mi
14 Jul	Bamiford Carnival Fell Race(1000ft)	37:35	51.52	4.5mi
9 Jul	Colin Potter 10k	39:49	67.51	10km
7 Jul	NRRL4 - Worksop PB	30:37	68.87	4.9mi
1 Jul	HPRC Heritage Grand Prix - Race 4 - Colwick Park SB	31:11	68.97	5mi
30 Jun	Hope Wakes Fell Race (1483ft)	53:06	48.06	5.9mi
29 Jun	HPRC Heritage Grand Prix - Race 3 - Wollaton Park SB	19:05	69.38	5km
26 Jun	Chrome Hill Fll Race (700ft)	37:42	45.44	4mi
25 Jun	Tideswell Fell Race (850ft)	32:20	58.28	4.4mi
20 Jun	Fathers Day 10k	40:43	66.01	10km
16 Jun	NRRL3 - Erewash PB	34:14	69.11	5.5mi
15 Jun	BDRRL3 Shipley Park	28:16	68.50	4.5mi
9 Jun	Calver Fell Race (900ft)	38:10	56.35	5mi
6 Jun	Sinfin Classic 10k	39:52	67.42	10km
4 Jun	castleton fell race	54:30	47.62	6mi
31 May	Tour of Derwent Valley 4 - Rowsley SB	26:50	63.84	4mi
28 May	Tour of Derwent Valley 1 - Duffield PB	26:57	69.92	4.4mi
16 May	Aston-on-Trent 10k	42:49	62.78	10km
11 May	Burbage skyline	50:37	51.28	6mi
9 May	Halstead & Essex Marathon	3:18:02	62.19	26.2mi
5 May	Tigers Todger	40:31	64.06	6mi
25 Apr	London Marathon PB	3:11:40	64.26	26.2mi
20 Apr	BDRRL1 Denby	35:14	61.04	5mi
14 Apr	NRRL1 - Epperstone SB	41:17	61.82	5.9mi
11 Apr	Belvoir Half Marathon PB	1:24:16	69.71	13.1mi
4 Apr	Easter Sunday Shining Cliffs Fell Race	41:50	51.41	5mi
27 Mar	Four Inns	9:25:19	34.35	40mi
21 Mar	Edale Skyline	4:59:47	32.04	21mi
13 Mar	Grindleford Gallop SB	3:25:00	46.85	21mi
7 Mar	EMXC5 - Darley Park (Men) PB	37:48	68.33	6mi
28 Feb	Derby Runner XC - Sinai Park	39:40	53.93	5mi
14 Feb	Stamford 30K PB	2:07:46	66.73	30km
7 Feb	Charnwood Hills Race	1:47:06	58.37	14mi
30 Jan	Derbyshire County XC Championships (Men)	39:53	64.76	6mi
24 Jan	EMXC3 - Holme Pierrepont (Men)	40:36	63.62	6mi
16 Jan	NMXC4 - Wollaton Park (Men)	45:23	58.94	10km
3 Jan	Huncote Hash	49:49	51.85	6mi
2009		Result	WAVA	Distance
31 Dec	Milford Winter Duathlon	29:54	71.54	5mi
27 Dec	Queens head canter 5k	19:20	67.99	5km
23 Dec	Derby Midweek Mile SB	5:52	65.97	1mi
23 Dec	Derby Midweek 5k	20:25	64.38	5km
20 Dec	Staffordshire Moorlands Xmas Cracker - Low Level Course	43:15	49.46	5mi
29 Nov	EMXC2 - Bramcote (Men)	41:28	62.29	6mi
22 Nov	EMXC1 - Trent Meadows (Men)	38:01	61.90	5.5mi
14 Nov	Seagrave Wolds Challenge PB	2:08:00	55.37	15.7mi
11 Nov	Derby Midweek 5k PB	18:31	70.99	5km
11 Nov	Derby Midweek Mile	7:16	53.26	1mi
8 Nov	Roaches Fell Race	2:36:32	43.26	15mi
1 Nov	Dovedale Dash	34:29	58.95	4.75mi
25 Oct	Passing Clouds Fell Race PB	1:31:28	43.33	9mi
11 Oct	Merrill & Shelton Striders 10k	39:11	68.27	10km
3 Oct	Coniston Trail Race PB	1:12:26	56.66	15km
8 Sep	Milford Chevin Fell Race (600ft)	22:01	57.65	3mi
6 Sep	Derwentwater Trail Race PB	1:09:55	54.79	14km
4 Sep	Mansfield Open 5K	18:48	69.92	5km
1 Sep	Eyam Barrel Fell Race (1500ft)	50:11	54.90	6.4mi
30 Aug	Bradbourne Fell Race (700ft)	39:30	54.16	5mi
28 Aug	Newstead Abbey Dash PB	17:45	71.51	3mi
27 Aug	Pilsley Fell Race	45:45	51.43	5.5mi
23 Aug	Sedbergh Hills SB	3:08:00	33.25	14mi
16 Aug	Belper Rugby Rover SB	2:30:59	56.47	30km
13 Aug	Rickys Race	35:37	54.07	4.5mi
12 Aug	NRRL5 - Teversal	37:39	62.50	5.5mi
7 Aug	Formula One Jagermeister 10K SB	38:33	69.39	10km
6 Aug	Milford Chevin Fell Race (879ft)	33:41	57.17	4.5mi
4 Aug	BDRRL5 Shipley Park	32:39	65.52	5mi
1 Aug	Borrowdale Fell Race SB	4:23:11	29.16	17mi
23 Jul	Stoney Middleton Fell Race	38:42	57.49	5.2mi
14 Jul	BDRRL4 - Carsington Water	33:16	64.30	5mi
8 Jul	NRRL4 - Worksop	30:31	70.10	5mi
5 Jul	Callow Fell Race (2700ft)	1:21:23	26.29	5mi
2 Jul	Holme Pierrepont Heritage Grand Prix Race 4	31:21	68.24	5mi
1 Jul	Hope Wakes Fell Race (1483ft)	57:00	42.03	5.6mi
30 Jun	Holme Pierrepont Heritage Grand Prix Race 3	19:04	68.94	5km
27 Jun	Chrome Hill Faell Race (700ft)	38:54	43.76	4mi
26 Jun	Tideswell Fell Race (850ft)	32:14	58.09	4.4mi
25 Jun	Holme Pierrepont Heritage Grand Prix Race 2 PB	24:46	68.73	4mi
23 Jun	Holme Pierrepont Heritage Grand Prix Race 1	38:43	69.09	10km
18 Jun	Grindleford Fell Race	41:00	46.97	4.5mi
17 Jun	NRRL3 - Erewash	35:28	66.95	5.55mi
16 Jun	BDRRL3 - Grassmoor Park	32:02	60.12	4.5mi
10 Jun	Beeston AC Trent 5	30:55	69.19	5mi
6 Jun	Garburn Trail Race & Challenge Wet Weather Course	1:30:37	51.54	17km
4 Jun	Tansley Hill Run	30:10	60.66	4.3mi
3 Jun	Calver Peak Fell Race	37:29	57.07	5mi
31 May	Golden Gate 10k, Chatsworth House	42:04	63.59	10km
19 May	BDRRL2 - Teversal	29:24	72.76	5mi
17 May	Lantern Pike (630ft)	13:18	34.92	1.2mi
16 May	Mount Famine (1850ft)	51:51	41.26	5mi
15 May	May Queen (700ft)	24:37	51.56	3mi
13 May	NRRL2 - Holme Pierrepont PB	29:52	71.62	5mi
12 May	Burbage Skyline SB	49:36	49.91	5.75mi
10 May	Hinckley/Bosworth Half SB	1:25:01	68.81	13.1mi
6 May	Tigers Todger SB	48:08	53.66	6mi
5 May	Lerc Bannister 1 Mile Time Trial (Closed event)	5:26	71.23	1mi
3 May	Uttoxeter Half Marathon	1:25:53	68.11	13.1mi
21 Apr	BDRRL1 - Darley Abbey Park	29:19	67.88	4.65mi
18 Apr	Hawkshead Trail Race	1:17:33	52.92	15km
15 Apr	NRRL1 - Epperstone	37:11	68.31	5.9mi
12 Apr	Shining Cliff Woods Fell Race	41:44	50.04	4.88mi
4 Apr	Four Inns	11:02:00	34.31	42mi
29 Mar	Edale Skyline	4:35:55	34.81	21mi
22 Mar	Ashby 20 SB	2:56:57	51.52	20mi
14 Mar	Grindleford Gallop PB	3:15:37	48.93	21mi
8 Mar	Rushcliffe 10K	39:20	67.74	10km
1 Mar	BDXC5 - Berry Hill	27:44	69.12	4.5mi
22 Feb	EMXC3 - Colwick Woods (men)	39:25	54.02	5mi
15 Feb	Derby Runner XC - Foremark reservoir	38:12	61.31	5.5mi
1 Feb	Charnwood Hills Race	1:57:55	52.83	14mi
24 Jan	Midland Cross Country Champs (Senior Men)	49:25	65.39	12km
18 Jan	Lambs Longer Leg	35:16	35.75	3mi
17 Jan	NMXC4 - Wollaton Park (Men) PB	45:23	63.30	6.7mi
11 Jan	Cannock Chase Trig Point Race SB	2:05:30	53.77	15mi
10 Jan	Notts and Derby XC champs male	36:47	64.83	5.6mi
4 Jan	3 Villages 10km	39:04	68.20	10km
1 Jan	New Year's Day Hangover 5 Mile Race	34:18	62.08	5mi
2008		Result	WAVA	Distance
28 Dec	Huncote Hash	46:58	54.78	6mi
27 Dec	Queens Head 5k SB	19:07	68.30	5km
21 Dec	Staffordshire Moorlands Xmas Cracker 8	1:05:22	53.04	8mi
29 Nov	NMXC5 - Berry Hill Park (Men) SB	37:53	67.91	6mi
15 Nov	Seagrave Wolds Challenge PB	2:51:00	44.20	16.8mi
8 Nov	North Midlands XC League -Corby	39:19	65.43	6mi
2 Nov	Ullswater Trail Race (Steamy Surprise) PB	1:08:00	47.52	12km
1 Nov	Helvellyn Trail SB	1:15:08	54.42	15km
26 Oct	Passing Clouds Fell Race	1:39:35	39.65	9mi
19 Oct	BDXC1- Shipley Park	29:12	72.92	5mi
12 Oct	Great Eastern Run	1:30:18	64.56	13.1mi
11 Oct	NMXC1 Markeaton Park (men)	38:10	64.60	5.75mi
5 Oct	Goose Fair Gallop 10K	41:07	64.80	10km
4 Oct	Coniston Trail Race PB	52:00	55.33	10.8km
14 Sep	MABLETHORPE HALF MARATHON	1:32:32	63.00	13.1mi
24 Aug	Bradbourne Fell Race	39:51	53.43	5mi
21 Aug	Pilsley Fell Race	46:17	50.60	5.5mi
17 Aug	Sedbergh Hills	3:06:25	33.42	14mi
13 Aug	NRRL5 - Teversal PB	37:19	67.79	5.9mi
8 Aug	Formula One Jagermeister 10K PB	38:19	69.53	10km
7 Aug	Rickys Race	34:32	61.66	5mi
2 Aug	Borrowdale Fell Race	4:42:00	27.12	17mi
3 Jul	Heritage Grand Prix #4 - Colwick Park 5m	30:55	68.87	5mi
1 Jul	Heritage Grand Prix #3 - Rushcliffe Park 4m SB	25:08	67.37	4mi
26 Jun	Heritage Grand Prix #2 - Wollaton Park 5k	19:19	67.60	5km
25 Jun	Major Oak Trail Race	35:51	62.74	8.5km
24 Jun	Heritage Grand Prix #1 - Holme Pierrepont 10k	38:31	69.17	10km
21 Jun	Chrome Hill (700ft)	37:10	45.56	4mi
18 Jun	Elmton Chase	32:33	71.96	5.5mi
17 Jun	Rothley 10k	43:40	61.01	10km
14 Jun	Wollaton Park 10k	39:06	68.14	10km
11 Jun	Notts AAA Summer League Race 3 - Erewash SB	34:29	69.16	5.6mi
6 Jun	Castleton Fell Race	53:41	47.92	6mi
4 Jun	Calver Fell Race	38:38	55.11	5mi
1 Jun	West End 8 PB	50:35	68.54	8mi
23 May	Derwent Valley Tour - Race 1	26:56	69.94	4.45mi
14 May	NRRL2 - Holme Pierrepont SB	30:31	69.77	5mi
13 May	Burbage Skyline Fell Race PB	49:28	49.84	5.75mi
11 May	Hinckley/Bosworth Half	1:28:28	65.90	13.1mi
6 May	LERC Bannister 1 (Closed event) PB	5:25	71.04	1mi
27 Apr	Uttoxeter Half Marathon SB	1:27:15	66.81	13.1mi
23 Apr	Notts AAA Summer League Race 1 - Epperstone	36:42	68.23	5.84mi
19 Apr	Hawkshead Trail Race	1:23:30	48.97	15km
13 Apr	London Marathon SB	3:16:20	62.26	26.2mi
1 Apr	LERC time trial (Closed Event) PB	19:27	69.15	3.2mi
30 Mar	The Equinox Run PB	1:35:00	66.52	14.2mi
9 Mar	Ashby 20 SB	2:46:00	54.77	20mi
8 Mar	Grindleford Gallop SB	4:00:56	39.62	21mi
2 Mar	EMXC5 - Darley Park (men)	38:51	66.00	6mi
23 Feb	National Cross Country Championships	45:12	59.09	6.25mi
17 Feb	EMXC 4 - Colwick Woods (Men)	40:22	54.65	5.2mi
10 Feb	Stamford 30k SB	2:20:00	60.53	30km
3 Feb	Charnwood Hills Race SB	1:51:00	55.98	14mi
26 Jan	Midland Cross Country Champs (Senior Men)	55:16	58.29	12km
20 Jan	Folksworth 15 SB	1:48:10	62.22	15mi
13 Jan	Lambs Longer Leg	40:21	33.77	3.26mi
6 Jan	Ambergate Fell	52:30	42.02	5.2mi
5 Jan	Derbyshire and Nottinghamshire XC Championships	43:22	61.23	10km
1 Jan	NY Day Hangover 5	34:44	61.07	5mi
2007		Result	WAVA	Distance
30 Dec	Millennium Runs On 10k SB	39:46	66.77	10km
27 Dec	Queens Head 5km SB	19:20	67.18	5km
17 Nov	Seagrave Wolds Challenge SB	2:27:00	47.92	15.7mi
14 Nov	Derby Midweek Mile SB	5:37	68.18	1mi
11 Nov	Roaches Fell Race	2:57:00	38.03	15mi
4 Nov	Shepshed 7 SB	46:25	65.15	7mi
3 Nov	Ullswater Trail (Steamy Surprise) SB	1:10:06	45.95	12km
28 Oct	Passing Clouds (1800ft)	1:30:36	43.45	9mi
14 Oct	Leicester Half Marathon	1:29:27	65.00	13.1mi
13 Oct	North Midlands XC League Race 1 - Kettering - Men	43:27	59.01	6mi
7 Oct	GOOSE FAIR GALLOP	33:01	64.25	5mi
6 Oct	Coniston Trail Race SB	1:16:27	53.33	15km
30 Sep	The Great Kibworth Run	1:38:34	58.99	13.1mi
23 Sep	Stanage struggle fell race SB	49:33	53.47	6.2mi
7 Sep	Great Longstone Fell	36:20	56.06	4.8mi
1 Sep	Derwentwater Trail Race	1:14:12	51.28	14km
28 Aug	double or quits (5 miles)	33:48	62.76	5mi
26 Aug	Bradbourne Fell Race	39:59	53.05	5mi
23 Aug	Pilsley Fell Race	42:39	58.11	5.8mi
19 Aug	Sedbergh Hills	3:14:13	33.50	14.5mi
17 Aug	Teversal Road Race SB	35:55	64.97	5.5mi
10 Aug	Jagermeister 10K	40:33	65.48	10km
9 Aug	Rickys Race	36:07	52.88	4.5mi
4 Aug	Borrowdale Fell Race SB	4:41:48	27.07	17mi
2 Aug	Milford Chevin Fell Race	34:23	55.54	4.5mi
29 Jul	James Herriot Country Trail Race SB	1:13:23	51.86	14km
24 Jul	Robin Hood Monumental.	47:06	45.04	5mi
19 Jul	Sheldon Fell Race PB	31:16	51.15	3.8mi
11 Jul	Worksop Road Race	31:09	74.91	5.5mi
5 Jul	Colwick Park Heritage Grand Prix 5M SB	31:53	66.53	5mi
4 Jul	Black Rocks Fell Race	46:25	50.27	5.5mi
3 Jul	Rushcliffe Country Park Heritage Grand Prix 4M SB	25:13	66.85	4mi
1 Jul	Prestwold Hall 10k	40:27	65.65	10km
29 Jun	Tideswell Fell Race	32:58	56.25	4.4mi
28 Jun	Wollaton Park Heritage Grand Prix 5km	19:51	65.28	3.1mi
27 Jun	Major Oak Trail Race	36:45	66.28	5.7mi
26 Jun	Holme Pierrepont Heritage Grand Prix 10K	40:06	66.22	10km
20 Jun	Elmton Chase	32:51	68.45	5.3mi
17 Jun	Kinder Trog PB	3:01:34	39.54	16mi
16 Jun	Wollaton Park 10k	41:39	63.76	10km
15 Jun	Grindleford Fell Race	43:18	44.10	4.5mi
13 Jun	Erewash Road Race	36:04	64.70	5.5mi
9 Jun	Principia 10k	42:14	62.87	10km
8 Jun	Castleton Fell Race	59:32	46.66	6.5mi
6 Jun	Calver Peak Fell Race.	40:47	52.01	5mi
3 Jun	Garburn Trail Race	2:00:48	48.13	13.1mi
28 May	Tour of Derwent Valley - Rowsley	28:33	59.04	4mi
27 May	Tour of Derwent Valley - Milford	35:05	60.46	5mi
26 May	Tour of Derwent Valley - Wirksworth PB	28:37	61.85	4.2mi
25 May	Tour of Derwent Valley - Duffield PB	28:48	66.31	4.5mi
20 May	Aston-on-Trent 10k	41:41	63.70	10km
16 May	Notts Road Race League - Race 2 - Holme Pierrepont	32:31	65.24	5mi
15 May	Burbage Skyline Fell Race SB	54:28	45.11	5.75mi
7 May	Southwell 5k Trail race PB	19:39	65.95	3.1mi
28 Apr	Hawkshead Trail Race	1:24:46	48.10	15km
22 Apr	London Marathon SB	3:25:42	59.27	26.2mi
15 Apr	Rosliston Trail Race	37:28	63.41	5.6mi
8 Apr	Belvoir Half Marathon SB	1:28:32	65.67	13.1mi
1 Apr	Friskney Half Marathon	1:44:16	55.76	13.1mi
25 Mar	Equinox Run PB	1:44:21	59.45	14mi
18 Mar	Ashby 20 SB	2:37:32	57.62	20mi
4 Mar	Darley Park XC	40:18	65.58	6.2mi
25 Feb	Sleaford Half Marathon	1:29:47	64.65	13.1mi
18 Feb	Colwick Woods XC	43:19	61.01	6.2mi
11 Feb	Stamford 30k SB	2:25:59	57.95	30km
4 Feb	Charnwood Hills Race	1:46:05	52.19	12.5mi
27 Jan	Tigger Tor Fell Race	1:40:44	43.51	10mi
27 Jan	Midlands XC Champs (Men)	56:49	56.56	12km
21 Jan	Folksworth 15 PB	1:47:40	62.41	15mi
14 Jan	Lambs Longer Leg	39:25	32.73	3.1mi
6 Jan	Derbyshire XC Champs Senior Men	51:53	50.94	6.2mi
1 Jan	Whatstandwell Hangover 5	36:12	58.43	5mi
2006		Result	WAVA	Distance
31 Dec	Millennium Runs On 10k SB	42:33	62.25	10km
27 Dec	Queens Head 5km SB	20:15	63.86	5km
23 Dec	Gaddesby Gallop	40:25	54.95	5.25mi
17 Dec	Moorland Xmas Cracker SB	1:17:34	44.45	8mi
10 Dec	Keyworth Turkey Trot	1:43:17	56.20	13.1mi
19 Nov	Matthew Walker 10k Xmas Pud Race	42:44	61.98	10km
18 Nov	Seagrave Wolds Challenge SB	2:22:25	49.38	15.7mi
12 Nov	High Peak Relay	31:27	536.15	35mi
11 Nov	Markeaton Park XC - NMXC League	41:27	63.76	6.2mi
5 Nov	Holme Pierrepont XC - EMXC league Race 1	44:30	58.43	6.1mi
29 Oct	Worksop Half Marathon SB	1:34:19	61.54	13.1mi
8 Oct	Grin And Bear It	3:20:43	35.04	15.7mi
1 Oct	Goose Fair Gallop	35:34	59.47	5mi
13 Sep	Milford Chevin Fell Race	23:33	53.02	3mi
10 Sep	Robin Hood Half Marathon	1:58:05	49.16	13.1mi
2 Sep	Derwentwater 13K PB	1:27:40	39.71	13km
27 Aug	Bradbourne Fell race PB	41:39	63.45	6.2mi
25 Aug	Newstead Abbey Dash SB	19:22	64.48	3mi
18 Aug	Notts road Race Series - Holme Pierrepont PB	33:27	70.82	5.6mi
13 Aug	Newark Half Marathon	1:34:49	61.22	13.1mi
11 Aug	The Jagermeister 10k	43:10	61.36	10km
3 Aug	Milford Chevin Fell Race SB	36:07	52.72	4.5mi
28 Jul	Notts 5	34:49	60.75	5mi
16 Jul	Notfast	44:10	59.97	10km
12 Jul	Notts road Race Series - Worksop SB	33:53	62.42	5mi
6 Jul	Heritage Grand Prix - Colwick Park	34:02	62.15	5mi
4 Jul	Heritage Grand Prix - Holme Pierrepont	43:49	60.45	10km
2 Jul	Barrow 10	1:16:57	56.96	10mi
29 Jun	Heritage Grand Prix - Wollaton Park	21:19	60.66	5km
27 Jun	Heritage Grand Prix - Rushcliffe SB	26:49	62.64	4mi
14 Jun	Notts road Race Series - Erewash SB	39:49	58.43	5.5mi
6 Jun	Fetch Five - Run For Your Soul 3	21:26	58.26	3mi
4 Jun	Shining Cliff Wood Races SB	40:18	9.46	1mi
2 Jun	Notts 10 PB	1:13:49	59.38	10mi
29 May	Tour of Derwent Valley - Rowsley	30:22	55.32	4mi
28 May	Tour of Derwent Valley - Milford	36:51	57.40	5mi
27 May	Tour of Derwent Valley - Wirksworth SB	30:24	58.02	4.2mi
26 May	Tour of Derwent Valley - Duffield SB	30:12	61.19	4.4mi
20 May	White Peak Half Marathon	1:35:57	60.49	13.1mi
17 May	Notts road Race Series - Retford	35:04	60.32	5mi
13 May	Gaddesby Half Marathon	1:37:39	59.44	13.1mi
3 May	Tigers Todger	47:58	53.32	6mi
1 May	Southwell 5K Trail Race	21:00	61.58	5km
29 Apr	Barrow Bruiser	30:54	54.37	4mi
26 Apr	Notts road Race Series - Epperstone SB	41:28	61.68	6mi
17 Apr	Notts Easter 10km	45:57	57.64	10km
16 Apr	Ambergate Fell Race	40:16	52.53	5mi
26 Mar	Weston on Trent Road race	37:10	56.78	5mi
5 Mar	East Midlands League Cross Country League - Darley park	45:25	46.47	5mi
19 Feb	East mids XC league - Colwick Woods Cross Country	49:03	46.30	5.38mi
1 Jan	Whatstandwell Hangover 5	39:14	53.79	5mi
2005		Result	WAVA	Distance
27 Dec	Queens Head 5k road race SB	21:06	61.09	5km
11 Dec	Keyworth Turkey Trot SB	1:37:57	59.20	13.1mi
4 Dec	East Midlands League Cross Country League - Long Eaton	37:49	53.03	4.75mi
3 Dec	North Midlands League Cross Country League - Berry Hill (10 km)	40:55	64.62	10km
20 Nov	Heanor Christmas Pudding Run SB	45:39	57.92	10km
13 Nov	East Midlands League Cross Country League - Holme Pierepont	46:54	54.44	6mi
6 Nov	Dovedale Dash		0.00	4.75mi
30 Oct	Worksop Half Marathon	1:39:32	58.26	13.1mi
16 Oct	Scott King 5 Mile SB	35:05	60.16	5mi
15 Oct	north midlands xc league markeaton park	45:59	57.50	10km
2 Oct	goose fair gallop	37:03	56.96	5mi
14 May	Gaddesby Half Marathon	1:50:20	52.56	13.1mi
1996		Result	WAVA	Distance
3 Nov	Shepshed 10k SB	57:56	45.57	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	35	5	2	0	0	0	0	0	0	0	0	0	42
2023	6	16	0	0	0	0	0	0	0	0	0	0	22
2022	77	68	51	21	31	16	24	29	14	19	29	4	383
2022	0	0	71	53	6	12	17	77	88	0	0	0	323
2021	90	71	80	77	80	76	74	78	76	73	120	76	971
2020	0	0	4	21	23	43	35	4	33	26	76	90	355
2019	98	3	0	0	0	23	26	26	25	35	28	0	262
2018	22	11	15	21	10	0	0	0	0	0	0	14	92
2018	0	0	0	0	14	0	0	0	0	0	0	0	14
2017	40	26	6	47	28	4	0	0	0	13	23	8	196
2017	0	43	15	0	14	0	0	0	0	35	14	0	122
2016	297	244	56	0	25	46	89	45	37	15	120	38	1010
2016	112	85	8	42	21	0	28	0	0	14	0	0	311
2015	151	135	89	153	71	110	174	65	76	51	55	129	1258
2015	0	7	14	40	0	0	0	0	76	0	28	21	186
2014	174	162	172	32	0	28	9	0	0	0	0	63	640
2014	7	0	0	0	0	7	0	0	0	0	0	0	14
2013	210	231	213	112	50	39	3	0	18	51	73	23	1022
2013	39	7	0	7	39	18	0	0	23	0	22	7	162
2012	4	0	0	0	0	0	0	0	0	0	0	0	4
2012	202	189	153	27	17	17	67	61	67	81	80	129	1090
2012	29	8	7	0	72	104	213	91	157	157	190	75	1104
2011	0	0	0	0	0	0	0	0	0	0	0	2	2
2011	216	198	221	150	161	111	111	133	158	111	154	229	1952
2011	0	12	24	4	30	10	0	14	89	95	56	11	343
2010	233	243	278	182	145	120	162	121	161	199	197	106	2146
2010	25	0	0	0	14	0	0	6	33	6	0	5	88
2009	175	222	272	186	128	156	151	160	131	146	185	129	2042
2009	0	0	12	21	0	40	34	33	74	49	0	0	264
2008	205	231	233	146	147	147	125	0	0	5	197	130	1566
2008	0	0	0	0	57	34	30	0	0	0	0	0	121
2007	0	0	0	0	0	0	0	14	122	87	0	34	257
2007	0	0	0	0	12	0	0	0	0	0	0	0	12

Mon 27th Feb Feb 27	Tue 28th Feb Feb 28	Wed 1st Mar Mar 1	Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5
-	-	0mi, 8 Run - General Split Summary === 1) 0m - 5(0/m) 48/48bpm [INFb/mi] 2) 0m - 2(0/m) 47/48bpm [INFb/mi] Add a comment	-	-	-	-
Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12
2mi, 17:43 Run - General Split Summary === 1) 1m - 9:01(9:01/m) 148/161bpm [1335b/mi] 143cal 6.65/6.85mph 2) 1m - 8:41(8:41/m) 151/156bpm [1310b/mi] 141cal 6.91/7.2mph 3) 0m - 1(4:37/m) 152/152bpm [702b/mi] 12.99/6.89mph Add a comment	-	-	-	-	-	-
Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19
-	-	-	-	-	-	-
Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26
-	-	-	-	-	-	-

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