-
Races
317 -
Miles
19190 -
Miles
0 -
Miles
170 -
Miles
123 -
WAVA
73.41% -
Mile
6:29 -
5k
21:16 -
5M
34:26 -
10k
41:52 -
10M
1:11:52 -
Half
1:36:06 -
20M
2:42:15 -
Mara
3:24:53
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Recent Training | |||
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18th Aug
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Stretching | 0mi | 20:00 |
17th Aug
|
General | 6.8mi | 1:01:32 |
15th Aug
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General | 5mi | 43:00 |
15th Aug
|
Stretching | 0mi | 20:00 |
13th Aug
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parkrun | 3.1mi | 25:50 |
Planned Races | Show more |
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Great North Run | 11th Sep |
Santorini Experience HM | 24th Sep |
Morley 10k | 9th Oct |
Yorkshire Coast 10K | 16th Oct |
Wistow 10k | 30th Oct |
12 Month Benchmarks | Run |
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Mile | 6:23 |
5k | 22:05 |
5mi | 36:05 |
10k | 44:53 |
10mi | 1:15:08 |
Half | 1:41:03 |
20mi | 2:54:01 |
Mara | 3:56:16 |
Recent Pictures | |
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2022 Targets | Set your targets |
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Recent Threads |
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Buddies (18) |
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Followers (7) |
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Badges Collected | See available badges |
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Dist | Races | PB | WB | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 7 | 6:29
6:29/mi
|
66.03 | 6:34 62.58 | 6:29 63.88 | 6:35 64.95 | 6:40 64.66 | 6:45 66.03 | |||||||||
2.5km | 1 | 11:48
7:36/mi
|
56.92 | 11:48 56.92 | |||||||||||||
1.9mi | 1 | 15:10
8:04/mi
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53.18 | 15:10 53.18 | |||||||||||||
2mi | 1 | 17:00
8:30/mi
|
55.13 | 17:00 55.13 | |||||||||||||
5km | 7 | 21:16
6:51/mi
|
69.42 | 22:18 63.73 | 21:16 67.32 | 21:17 67.77 | 35:30 41.24 | 21:55 69.42 | |||||||||
3.6mi | 1 | 24:48
6:53/mi
|
68.41 | 24:48 68.41 | |||||||||||||
6km | 2 | 25:36
6:52/mi
|
70.22 | 27:00 65.07 | 25:36 70.22 | ||||||||||||
4mi | 1 | 31:52
7:58/mi
|
62.96 | 31:52 62.96 | |||||||||||||
6.7km | 2 | 34:58
8:27/mi
|
56.52 | 38:55 50.37 | 34:58 56.52 | ||||||||||||
7km | 1 | 31:21
7:12/mi
|
69.05 | 31:21 69.05 | |||||||||||||
4.8mi | 1 | 34:25
7:10/mi
|
67.15 | 34:25 67.15 | |||||||||||||
5mi | 4 | 34:08
6:54/mi
|
71.57 | 35:36 66.94 | 35:18 68.07 | 34:51 69.52 | 34:08 71.57 | ||||||||||
8km | 1 | 39:17
7:54/mi
|
64.62 | 39:17 64.62 | |||||||||||||
5mi | 11 | 34:26
6:53/mi
|
71.67 | 37:11 63.19 | 34:49 68.03 | 36:56 64.65 | 37:22 64.42 | 36:53 65.80 | 34:26 71.67 | 46:12 53.86 | 44:09 56.84 | 39:26 64.75 | |||||
5.1mi | 1 | 39:39
7:51/mi
|
65.04 | 39:39 65.04 | |||||||||||||
5.3mi | 1 | 38:06
7:11/mi
|
69.23 | 38:06 69.23 | |||||||||||||
5.5mi | 2 | 39:01
7:06/mi
|
68.43 | 39:01 68.43 | 40:07 67.10 | ||||||||||||
5.6mi | 1 | 40:00
7:07/mi
|
69.68 | 40:00 69.68 | |||||||||||||
9.1km | 1 | 45:18
8:01/mi
|
62.45 | 45:18 62.45 | |||||||||||||
6mi | 2 | 47:41
7:57/mi
|
64.07 | 48:36 59.19 | 47:41 64.07 | ||||||||||||
10km | 120 | 41:52
6:44/mi
|
73.41 | 48:43 58.70 | 46:13 62.38 | 45:00 64.59 | 45:03 65.05 | 43:44 67.55 | 42:46 69.66 | 43:07 69.68 | 41:52 72.37 | 43:00 71.06 | 41:59 73.41 | 42:31 73.12 | 49:28 63.40 | 44:48 70.62 | 45:25 70.29 |
10.5km | 1 | 1:24:39
12:58/mi
|
37.90 | 1:24:39 37.90 | |||||||||||||
6.6mi | 1 | 56:08
8:30/mi
|
57.82 | 56:08 57.82 | |||||||||||||
6.9mi | 2 | 56:41
8:13/mi
|
61.39 | 57:35 59.91 | 56:41 61.39 | ||||||||||||
7mi | 9 | 56:49
8:07/mi
|
61.86 | 1:04:53 51.69 | 56:49 60.03 | 1:05:17 52.69 | 58:01 59.80 | 57:18 61.08 | 57:04 61.86 | 1:02:14 57.23 | 1:00:23 60.05 | ||||||
7.5mi | 1 | 58:23
7:47/mi
|
62.59 | 58:23 62.59 | |||||||||||||
8.4mi | 1 | 1:20:40
9:36/mi
|
52.09 | 1:20:40 52.09 | |||||||||||||
8.7mi | 1 | 1:08:42
7:52/mi
|
60.47 | 1:08:42 60.47 | |||||||||||||
8.8mi | 3 | 1:04:31
7:22/mi
|
69.05 | 1:06:39 62.41 | 1:05:21 67.56 | 1:04:31 69.05 | |||||||||||
9mi | 1 | 1:06:35
7:24/mi
|
67.03 | 1:06:35 67.03 | |||||||||||||
15km | 1 | 1:24:52
9:06/mi
|
54.47 | 1:24:52 54.47 | |||||||||||||
10mi | 27 | 1:11:52
7:11/mi
|
69.64 | 1:14:35 64.36 | 1:12:24 66.86 | 1:17:15 63.20 | 1:14:58 65.69 | 1:11:52 69.11 | 1:14:02 67.68 | 1:12:35 69.64 | 1:14:11 68.74 | 1:14:55 68.68 | 1:19:59 64.91 | 1:15:39 69.25 | |||
11.1mi | 1 | 1:40:02
9:00/mi
|
57.14 | 1:40:02 57.14 | |||||||||||||
20km | 1 | 1:33:54
7:33/mi
|
68.05 | 1:33:54 68.05 | |||||||||||||
13.1mi | 65 | 1:36:06
7:20/mi
|
69.61 | 1:58:33 52.67 | 1:42:46 61.27 | 1:40:47 63.00 | 1:40:05 63.98 | 1:38:39 65.47 | 1:38:23 66.22 | 1:36:23 68.18 | 1:40:53 65.72 | 1:36:06 69.61 | 1:40:04 67.45 | 1:41:29 67.11 | 1:41:26 68.38 | ||
14mi | 1 | 2:13:55
9:34/mi
|
54.35 | 2:13:55 54.35 | |||||||||||||
23km | 1 | 2:45:34
11:35/mi
|
43.69 | 2:45:34 43.69 | |||||||||||||
26.2km | 1 | 2:06:11
7:45/mi
|
66.94 | 2:06:11 66.94 | |||||||||||||
20mi | 4 | 2:42:15
8:07/mi
|
65.11 | 2:46:27 62.34 | 2:42:15 65.11 | 2:44:21 64.86 | |||||||||||
26.2mi | 21 | 3:24:53
7:49/mi
|
67.71 | 3:32:55 62.80 | 3:25:39 65.58 | 3:54:05 58.11 | 4:38:34 49.25 | 3:24:53 67.55 | 4:28:48 51.94 | 3:28:03 67.71 | 3:35:35 65.93 | 4:05:46 58.36 | 3:59:15 60.49 | 4:44:59 51.26 | |||
26.5mi | 1 | 4:23:41
9:57/mi
|
54.52 | 4:23:41 54.52 | |||||||||||||
27.5mi | 1 | 4:46:01
10:24/mi
|
52.16 | 4:46:01 52.16 | |||||||||||||
35.3mi | 1 | 6:07:37
10:25/mi
|
52.47 | 6:07:37 52.47 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
27 Nov | Doncaster 10k Confirmed | 10km | ||
6 Nov | Guy Fawkes 10 Confirmed | 10mi | ||
30 Oct | Wistow 10k Confirmed | 10km | ||
16 Oct | Yorkshire Coast 10K Confirmed | 10km | ||
9 Oct | Morley 10k Confirmed | 10km | ||
24 Sep | Santorini Experience HM Confirmed | 13.1mi | ||
11 Sep | Great North Run Confirmed | 13.1mi | ||
2022 | Result | WAVA | Distance | |
3 Aug | Howden Ashes Run (10k) | 56:48 | 56.20 | 10km |
3 Jul | Winterton 10 | 0.00 | 10mi | |
22 Jun | Ackworth Handicap SB | 39:26 | 64.75 | 5mi |
11 Jun | Run For Help 8k PB | 39:17 | 64.62 | 8km |
5 Jun | Goole Riverbank Challenge | 50:47 | 62.86 | 10km |
22 May | Anglesey Trail 10k | 1:01:12 | 52.16 | 10km |
10 May | Rudding Park Race | 55:58 | 57.04 | 10km |
7 May | Holy Island Marathon SB | 4:44:59 | 51.26 | 26.2mi |
4 May | May The Fourth PB | 31:52 | 62.96 | 4mi |
6 Apr | Goole Handicap PB | 39:39 | 65.04 | 5.05mi |
2 Apr | Roche Abbey Trail Half | 1:57:17 | 59.14 | 13.1mi |
20 Mar | Wigan Run Festival - Half Marathon | 1:41:42 | 68.20 | 13.1mi |
27 Feb | Snake Lane 10 SB | 1:15:39 | 69.25 | 10mi |
13 Feb | Liversedge Half Marathon | 1:47:24 | 64.58 | 13.1mi |
6 Feb | Dewsbury 10K SB | 45:25 | 70.29 | 10km |
30 Jan | Druridge Bay Beach - Trail Run Half Marathon SB | 1:41:26 | 68.38 | 13.1mi |
9 Jan | Temple Newsam 10 (the TNT) | 1:22:58 | 63.14 | 10mi |
2021 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 1:00:23 | 60.05 | 7mi |
19 Dec | Travellers 6 PB | 47:41 | 64.07 | 6mi |
11 Dec | Great Langdale Christmas Pudding 10K | 48:08 | 65.73 | 10km |
28 Nov | Doncaster 10k SB | 44:48 | 70.62 | 10km |
7 Nov | Guy Fawkes 10 SB | 1:19:59 | 64.91 | 10mi |
30 Oct | Apperley Bridge Canter | 54:33 | 58.00 | 10km |
17 Oct | Yorkshire Coast 10K | 45:49 | 69.06 | 10km |
10 Oct | Manchester Marathon SB | 3:59:15 | 60.49 | 26.2mi |
3 Oct | Hopton 10k | 55:21 | 57.16 | 10km |
1 Oct | Goole Viking Striders 1 mile Time Trial SB | 6:45 | 66.03 | 1mi |
25 Sep | Sir Titus Trot Day 1 Marathon | 4:36:31 | 52.34 | 26.2mi |
19 Sep | Filey 10k Beach Race | 48:50 | 64.79 | 10km |
4 Aug | Howden Ashes Run (10k) | 47:01 | 67.29 | 10km |
18 Jul | Ørsted Great Grimsby 10km Road Race | 49:01 | 64.55 | 10km |
30 Jun | Hyde Park Harriers Summer Mile | 6:48 | 65.54 | 1mi |
27 Jun | Eccup 10 | 1:22:10 | 63.19 | 10mi |
25 Jun | Burton Constable Trail 10k | 48:35 | 65.12 | 10km |
15 May | Holy Island Marathon | 5:33:49 | 43.36 | 26.2mi |
2020 | Result | WAVA | Distance | |
26 Dec | Run For All Jog On 2020 | 2:01:58 | 56.35 | 13.1mi |
3 Dec | Roy Castle Draw a Snowman PB | 17:00 | 55.13 | 2mi |
8 Nov | Grim Up North Remembrance Day Run PB | 1:40:02 | 57.14 | 11.11mi |
4 Oct | Virtual London Marathon | 4:05:51 | 58.34 | 26.2mi |
4 Oct | Big Flat Runway Races - Marathon SB | 4:05:46 | 58.36 | 26.2mi |
5 Sep | Holy Island Marathon | 4:46:14 | 50.11 | 26.2mi |
20 Jun | Grim Up North Summer Solstice SB | 44:09 | 56.84 | 5mi |
7 Jun | Military Remote Running D Day Run | 1:55:43 | 58.86 | 13.1mi |
4 May | May The Fourth half marathon | 1:58:44 | 57.36 | 13.1mi |
3 May | Revenge of the Fifth | 1:55:49 | 58.81 | 13.1mi |
26 Apr | Goole and District Emergency Marathon | 4:30:19 | 53.06 | 26.2mi |
12 Apr | Goole Lockdown Marathon | 4:07:32 | 57.94 | 26.2mi |
6 Apr | Grim Up North Rainbow Run SB | 49:28 | 63.40 | 10km |
15 Mar | Spen 20 SB | 2:44:21 | 64.86 | 20mi |
8 Mar | Race The Train - 14 miles PB | 2:13:55 | 54.35 | 14mi |
1 Mar | 'Slawit' Slog (Slaithwaite) | 2:58:47 | 59.62 | 20mi |
23 Feb | Snake Lane 10 SB | 1:14:55 | 68.68 | 10mi |
16 Feb | Liversedge Half Marathon | 1:47:33 | 63.33 | 13.1mi |
25 Jan | It's Parky Up North - Half marathon SB | 1:41:29 | 67.11 | 13.1mi |
12 Jan | Temple Newsam 10 (the TNT) | 1:28:26 | 58.18 | 10mi |
2019 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 1:02:14 | 57.23 | 7mi |
8 Dec | South Leeds Bah Humbug 10k | 57:01 | 54.52 | 10km |
3 Nov | Guy Fawkes 10 | 1:23:36 | 60.99 | 10mi |
27 Oct | Leeds Abbey Dash | 44:57 | 69.16 | 10km |
6 Oct | Hopton 10k | 57:48 | 53.78 | 10km |
25 Aug | Hawnby 10km | 58:35 | 53.07 | 10km |
18 Aug | Escrick 10K | 44:55 | 69.21 | 10km |
11 Aug | Rock 'N' Roll Dublin 10k | 1:40:27 | 67.19 | 13.1mi |
10 Aug | Rock 'N' Roll Dublin SB | 21:55 | 69.42 | 5km |
7 Aug | Howden Ashes Run (10k) | 46:09 | 67.36 | 10km |
21 Jul | Orsted Great Grimsby 10k | 45:30 | 68.32 | 10km |
17 Jul | Laxton 10K | 44:03 | 70.57 | 10km |
12 Jul | Barlow 10k PB | 45:18 | 62.45 | 9.1km |
30 Jun | Humber Bridge Half Marathon | 1:40:21 | 67.26 | 13.1mi |
26 Jun | Ackworth Summer Handicap PB | 38:06 | 69.23 | 5.3mi |
19 Jun | Owston Ferry 10k | 43:57 | 70.73 | 10km |
12 Jun | Otley 10 | 1:20:14 | 63.55 | 10mi |
9 Jun | Goole Riverbank Challenge PB | 1:04:31 | 69.05 | 8.75mi |
27 May | Ilkley Harriers Trail Race PB | 56:41 | 61.39 | 6.9mi |
22 May | The School Run Calverley 20k PB | 1:33:54 | 68.05 | 20km |
15 May | Askern 10k | 44:55 | 69.21 | 10km |
11 May | Holy Island Marathon | 4:26:42 | 53.30 | 26.2mi |
28 Apr | London Marathon SB | 3:35:35 | 65.93 | 26.2mi |
31 Mar | Elvington Flyer SB | 1:14:11 | 68.74 | 10mi |
23 Mar | Dark Skies Run at Kielder Water & Forest Park PB | 4:23:41 | 54.52 | 26.5mi |
10 Mar | Spen 20 PB | 2:42:15 | 65.11 | 20mi |
2 Mar | Golden Fleece Circuit PB | 4:46:01 | 52.16 | 27.5mi |
23 Feb | Knights of 7 Lakes Torch 10k | 45:51 | 67.80 | 10km |
17 Feb | Liversedge Half Marathon SB | 1:40:04 | 67.45 | 13.1mi |
16 Feb | Nostell Night run PB | 31:21 | 69.05 | 7km |
3 Feb | Dewsbury 10K SB | 42:31 | 73.12 | 10km |
26 Jan | No ego torch challenge SB | 46:12 | 53.86 | 5mi |
13 Jan | Temple Newsam 10 (the TNT) | 1:18:09 | 65.25 | 10mi |
2018 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 57:04 | 61.86 | 7mi |
9 Dec | South Leeds Bah Humbug 10k | 49:18 | 62.51 | 10km |
25 Nov | The Doncaster 10k | 42:10 | 73.09 | 10km |
4 Nov | Leeds Abbey Dash SB | 41:59 | 73.41 | 10km |
28 Oct | Brigg 10K Poppy Race | 42:49 | 71.98 | 10km |
21 Oct | Yorkshire Coast 10K | 42:49 | 71.98 | 10km |
14 Oct | Manchester Half Marathon PB | 1:36:06 | 69.61 | 13.1mi |
7 Oct | Bridlington Half | 1:40:19 | 66.68 | 13.1mi |
30 Sep | Pontefract Half Marathon | 1:39:29 | 67.24 | 13.1mi |
23 Sep | Filey 10k Beach Race | 46:26 | 66.37 | 10km |
16 Sep | Spen Greenway 10k | 43:44 | 70.47 | 10km |
9 Sep | 12th Knossos Half Marathon, Crete, Greece | 1:44:52 | 63.79 | 13.1mi |
26 Aug | Gilberdyke 10 SB | 1:12:35 | 69.64 | 10mi |
5 Aug | Barry Island 10k | 48:37 | 63.39 | 10km |
22 Jul | Ørsted Great Grimsby 10K | 42:47 | 72.03 | 10km |
18 Jul | Laxton 10K | 42:20 | 72.80 | 10km |
14 Jul | AleAthlon | 1:07:45 | 51.66 | 7mi |
13 Jul | Walkington 10k | 43:53 | 70.23 | 10km |
8 Jul | Caistor sting in the tail | 45:32 | 67.68 | 10km |
6 Jul | East Leeds 10K | 44:52 | 68.69 | 10km |
4 Jul | Helen windsor 10k | 46:08 | 66.80 | 10km |
27 Jun | Ackworth Summer Handicap PB | 40:00 | 69.68 | 5.62mi |
24 Jun | Humber Bridge Half Marathon | 1:38:30 | 67.91 | 13.1mi |
15 Jun | Sledmere Sunset Trail | 45:37 | 67.56 | 10km |
13 Jun | Otley 10 | 1:18:45 | 64.18 | 10mi |
3 Jun | Goole Riverbank Challenge SB | 1:05:21 | 67.56 | 8.75mi |
31 May | Apperley Bridge canter | 47:03 | 65.50 | 10km |
28 May | Ilkley Harriers Trail Race SB | 57:35 | 59.91 | 6.9mi |
19 May | Holy Island Marathon | 4:19:40 | 54.25 | 26.2mi |
16 May | Askern 10KM | 43:10 | 71.39 | 10km |
13 May | Beverley 10k | 43:51 | 70.28 | 10km |
5 May | Revenge of the Fifth (half or full) | 2:20:01 | 47.77 | 13.1mi |
4 May | May the Fourth (Half or Full) | 2:14:45 | 49.64 | 13.1mi |
8 Apr | Rome Marathon | 3:42:50 | 63.22 | 26.2mi |
30 Mar | The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry PB | 34:26 | 71.67 | 5mi |
28 Mar | Goole Handicap PB | 34:08 | 71.57 | 4.95mi |
18 Mar | OPAP Limassol Marathon GSO SB | 3:28:03 | 67.71 | 26.2mi |
28 Jan | Ferriby 10 | 1:13:23 | 68.88 | 10mi |
14 Jan | Temple Newsam 10 (the TNT) | 1:19:52 | 63.29 | 10mi |
2017 | Result | WAVA | Distance | |
31 Dec | Jolly Holly Jog | 47:54 | 64.34 | 10km |
26 Dec | Chevin Chase SB | 57:18 | 61.08 | 7mi |
10 Dec | EYXC Langdale End closed club event | 54:01 | 51.89 | 5.7mi |
26 Nov | The Doncaster 10k | 43:00 | 71.06 | 10km |
12 Nov | EYXC Drewton woods closed club event PB | 56:08 | 57.82 | 6.6mi |
5 Nov | Guy Fawkes 10 | 1:18:22 | 63.93 | 10mi |
22 Oct | Yorkshire Coast 10K | 45:43 | 66.84 | 10km |
15 Oct | Bridlington Half Marathon | 1:43:19 | 64.17 | 13.1mi |
14 Oct | Gruesome Twosome | 1:48:36 | 61.05 | 13.1mi |
8 Oct | MBNA Chester Metric Marathon PB | 2:06:11 | 66.94 | 26.2km |
8 Oct | Brighouse Running Festival - 10K | 47:35 | 64.22 | 10km |
30 Sep | Running Under The Moon | 1:43:55 | 63.80 | 13.1mi |
23 Sep | Compressport Atsas, The Night Trail PB | 1:24:39 | 37.90 | 10.5km |
17 Sep | Spen Greenway 10k | 45:09 | 67.68 | 10km |
3 Sep | Wetherby 10K | 47:26 | 64.42 | 10km |
3 Sep | Tholthorpe 10k | 45:29 | 67.18 | 10km |
27 Aug | Gilberdyke 10 SB | 1:14:02 | 67.68 | 10mi |
23 Aug | Sessay Swift PB | 25:36 | 70.22 | 6km |
19 Aug | Maverick Inov-8 Lancashire PB | 2:45:34 | 43.69 | 23km |
30 Jul | Dong Energy Great Grimsby 10K | 45:22 | 67.36 | 10km |
19 Jul | Laxton 10K | 44:13 | 69.11 | 10km |
14 Jul | Walkington 10k | 44:43 | 68.34 | 10km |
7 Jul | J&J 1 mile treadmill Challenge SB | 6:40 | 64.66 | 1mi |
7 Jul | East Leeds 10K | 44:42 | 68.36 | 10km |
2 Jul | Harrogate Town Centre 10K | 44:54 | 68.06 | 10km |
28 Jun | Hyde Park Harriers Summer Mile | 6:42 | 64.34 | 1mi |
25 Jun | Humber Bridge Half Marathon SB | 1:40:53 | 65.72 | 13.1mi |
17 Jun | Chase the train PB | 1:20:40 | 52.09 | 8.4mi |
14 Jun | Ackworth Summer Handicap SB | 40:07 | 67.10 | 5.5mi |
7 Jun | Otley 10 | 1:18:56 | 63.47 | 10mi |
17 May | Askern 10KM | 43:42 | 69.93 | 10km |
13 May | Holy Island Marathon SB | 4:28:48 | 51.94 | 26.2mi |
4 May | May The 4th - Marathon | 5:04:05 | 45.92 | 26.2mi |
2 Apr | Fountains 10k | 45:47 | 66.74 | 10km |
29 Mar | Goole Handicap SB | 34:51 | 69.52 | 4.95mi |
19 Mar | Epilepsy Action Bradford 10k SB | 43:00 | 71.06 | 10km |
12 Mar | Spen 20 SB | 2:46:27 | 62.34 | 20mi |
25 Feb | Endurance Life CTS Northumberland Ultramarathon PB | 6:07:37 | 52.47 | 35.3mi |
2016 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 58:01 | 59.80 | 7mi |
27 Nov | Barnsley 10k | 43:40 | 69.38 | 10km |
20 Nov | Clowne Half Marathon | 1:41:23 | 64.82 | 13.1mi |
6 Nov | Leeds Abbey Dash | 42:12 | 71.80 | 10km |
30 Oct | Yorkshire Coast 10K PB | 41:52 | 72.37 | 10km |
16 Oct | Manchester Half Marathon | 1:38:18 | 66.85 | 13.1mi |
15 Oct | Gruesome Twosome | 1:50:45 | 59.34 | 13.1mi |
9 Oct | Jim Dingwall - Elloughton 10K Road Race | 42:15 | 71.71 | 10km |
2 Oct | Cusworth 10k | 42:18 | 71.63 | 10km |
25 Sep | Isle of Axholme Half Marathon | 1:37:45 | 67.23 | 13.1mi |
18 Sep | Filey 10k Beach Race | 47:55 | 63.23 | 10km |
11 Sep | Vale of York Half Marathon | 1:37:03 | 67.71 | 13.1mi |
28 Aug | Severn Bridge Half Marathon | 1:40:04 | 65.67 | 13.1mi |
21 Aug | Escrick 10K | 44:41 | 67.81 | 10km |
14 Aug | Askern 10 PB | 1:11:52 | 69.11 | 10mi |
3 Aug | Flat Cap 5 SB | 36:53 | 65.80 | 5mi |
31 Jul | Great Grimsby 10k | 43:28 | 69.70 | 10km |
20 Jul | Nostell Priory 10k | 45:40 | 66.35 | 10km |
13 Jul | Laxton 10K | 44:59 | 67.35 | 10km |
10 Jul | Leeds 10k - Jane Tomlinson Run For All | 43:08 | 70.24 | 10km |
29 Jun | Hyde Park Harriers Summer Mile SB | 6:35 | 64.95 | 1mi |
26 Jun | Hadrian's Wall Half Marathon | 1:48:14 | 60.72 | 13.1mi |
22 Jun | Ackworth Summer Handicap PB | 39:01 | 68.43 | 5.5mi |
12 Jun | Garmin Troodos Green Race PB | 1:24:52 | 54.47 | 15km |
5 Jun | Ramathon SB | 1:36:23 | 68.18 | 13.1mi |
29 May | Edinburgh Marathon PB | 3:24:53 | 67.55 | 26.2mi |
18 May | Askern 10KM | 44:09 | 68.62 | 10km |
24 Apr | Blackpool Half Marathon | 1:36:42 | 67.96 | 13.1mi |
10 Apr | Sheffield Half Marathon | 1:40:16 | 65.54 | 13.1mi |
6 Apr | Goole Handicap SB | 35:18 | 68.07 | 4.95mi |
13 Mar | Age UK Harewood Dash 10k | 46:17 | 65.46 | 10km |
6 Mar | Norton 9 PB | 1:06:35 | 67.03 | 9mi |
28 Feb | Oulton Park 10k | 45:17 | 66.91 | 10km |
28 Feb | Oulton Park 1/2 Marathon | 1:41:20 | 64.85 | 13.1mi |
14 Feb | Liversedge Half Marathon | 1:42:17 | 64.25 | 13.1mi |
7 Feb | Dewsbury 10K | 42:47 | 70.82 | 10km |
10 Jan | Temple Newsam 10 (the TNT) | 1:22:26 | 60.25 | 10mi |
2015 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 1:05:17 | 52.69 | 7mi |
13 Dec | Leeds Christmas 10k Challenge | 48:11 | 62.35 | 10km |
15 Nov | Donington Park Half Marathon | 1:45:25 | 61.80 | 13.1mi |
25 Oct | Run Northumberland Castles Half | 1:44:45 | 62.20 | 13.1mi |
17 Oct | Gruesome Twosome | 2:09:52 | 50.17 | 13.1mi |
11 Oct | Yorkshire Marathon Relay Leg 1 PB | 34:25 | 67.15 | 4.8mi |
23 Aug | Major Stone Half Marathon | 1:43:22 | 63.03 | 13.1mi |
16 Aug | Escrick 10k | 43:58 | 68.33 | 10km |
9 Aug | Askern 10 SB | 1:14:58 | 65.69 | 10mi |
29 Jul | Flat Cap 5 SB | 37:22 | 64.42 | 5mi |
15 Jul | Nostell Priory 10k | 45:31 | 66.00 | 10km |
10 Jul | Walkington 10K | 44:53 | 66.93 | 10km |
8 Jul | Laxton 10K SB | 43:07 | 69.68 | 10km |
28 Jun | Humber Bridge Half Marathon | 1:41:12 | 64.38 | 13.1mi |
20 Jun | Big 5 Marathon SB | 4:38:34 | 49.25 | 26.2mi |
20 May | Askern 10KM | 44:08 | 68.07 | 10km |
3 May | North Lincolnshire Half Marathon | 1:40:38 | 64.74 | 13.1mi |
18 Apr | Meanwood Valley Trail Race PB | 58:23 | 62.59 | 7.5mi |
12 Apr | Ackworth Half Marathon | 1:41:39 | 64.10 | 13.1mi |
1 Apr | Goole Handicap SB | 35:36 | 66.94 | 4.95mi |
15 Mar | Silverstone Half Marathon SB | 1:38:23 | 66.22 | 13.1mi |
22 Feb | Brighton Half Marathon | 1:38:25 | 66.20 | 13.1mi |
1 Feb | Dewsbury 10K | 44:15 | 67.89 | 10km |
25 Jan | Ferriby 10 | 1:15:47 | 64.98 | 10mi |
2014 | Result | WAVA | Distance | |
26 Dec | Chevin Chase PB | 56:49 | 60.03 | 7mi |
16 Nov | Leeds Abbey Dash | 45:26 | 65.57 | 10km |
2 Nov | Guy Fawkes 10 | 1:22:54 | 58.89 | 10mi |
31 Oct | Chevin Chiller PB | 34:58 | 56.52 | 6.66km |
26 Oct | Wistow 10k | 43:51 | 67.94 | 10km |
19 Oct | The Woodland Challenge SB | 48:36 | 59.19 | 6mi |
11 Oct | Gruesome Twosome | 1:43:31 | 62.40 | 13.1mi |
5 Oct | Cusworth 10k SB | 42:46 | 69.66 | 10km |
21 Sep | Martin House Colour Me Happy SB | 35:30 | 41.24 | 5km |
7 Sep | Vale of York Half Marathon SB | 1:38:39 | 65.47 | 13.1mi |
24 Aug | Escrick 10k | 44:05 | 67.58 | 10km |
24 Aug | West Yorkshire 5 (rearranged) SB | 36:56 | 64.65 | 5mi |
20 Aug | Goole Viking Striders Duathlon | 14:28 / 18:03 /15:03 | 0.00 | 2miles/5.8miles/2miles |
30 Jul | Flat Cap 5 | 37:28 | 63.73 | 5mi |
16 Jul | Nostell Priory 10k | 45:21 | 65.69 | 10km |
11 Jul | Walkington 10K | 43:59 | 67.73 | 10km |
9 Jul | Laxton 10K | 43:32 | 68.43 | 10km |
29 Jun | Humber Bridge half marathon | 1:42:04 | 63.28 | 13.1mi |
26 Jun | J&J Lace Up Leeds | 45:37 | 65.31 | 10km |
25 Jun | Ackworth Road Runners Summer Handicap PB | 24:48 | 68.41 | 3.6mi |
12 Jun | Rush around the Rhubarb Trail Race SB | 27:00 | 65.07 | 6km |
21 May | Askern 10KM | 45:13 | 65.89 | 10km |
27 Apr | Rock'n'Roll Madrid Marathon SB | 3:54:05 | 58.11 | 26.2mi |
23 Mar | Rother Valley Half | 1:45:38 | 61.15 | 13.1mi |
9 Mar | Trafford 10k | 45:16 | 65.81 | 10km |
23 Feb | Snake Lane 10 SB | 1:17:15 | 63.20 | 10mi |
9 Feb | Liversedge Half Marathon | 1:51:14 | 58.07 | 13.1mi |
2 Feb | Dewsbury 10K | 46:55 | 63.50 | 10km |
2013 | Result | WAVA | Distance | |
17 Nov | Leeds Abbey Dash | 45:58 | 64.27 | 10km |
3 Nov | Derwentwater 10 | 1:21:26 | 59.45 | 10mi |
31 Oct | Chevin Chiller SB | 38:55 | 50.37 | 6.66km |
20 Oct | Bridlington Half Marathon | 1:48:01 | 59.29 | 13.1mi |
15 Sep | Great North Run | 1:49:43 | 58.37 | 13.1mi |
25 Aug | Sunshine Coast Half Marathon | 1:44:45 | 61.13 | 13.1mi |
18 Aug | VRR Princes Park Half Marathon | 1:43:12 | 62.05 | 13.1mi |
4 Aug | York 10k - Jane Tomlinson Run for all | 46:08 | 64.04 | 10km |
31 Jul | Flat Cap 5 | 38:22 | 61.73 | 5mi |
18 Jul | Laxton 10K | 45:30 | 64.93 | 10km |
14 Jul | Leeds 10k - Jane Tomlinson Run For All | 46:14 | 63.90 | 10km |
15 May | Askern 10KM | 44:40 | 66.14 | 10km |
28 Apr | Greater Manchester Marathon SB | 3:25:39 | 65.58 | 26.2mi |
29 Mar | The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry SB | 34:49 | 68.03 | 5mi |
24 Mar | Wilmslow Half Marathon SB | 1:40:05 | 63.98 | 13.1mi |
10 Mar | Sheffield Varsity 10k | 44:22 | 66.59 | 10km |
24 Feb | Snake Lane 10 SB | 1:12:24 | 66.86 | 10mi |
10 Feb | Liversedge Half Marathon | 1:44:01 | 61.56 | 13.1mi |
3 Feb | Dewsbury 10K SB | 43:44 | 67.55 | 10km |
2012 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 1:04:53 | 51.69 | 7mi |
18 Nov | Gruesome Twosome | 1:48:03 | 58.76 | 13.1mi |
4 Nov | Guy Fawkes 10 | 1:22:00 | 58.54 | 10mi |
21 Oct | Bridlington Half Marathon | 1:42:03 | 62.22 | 13.1mi |
15 Aug | Hyde Park Harriers 2nd Annual Summer Mile PB | 6:29 | 63.88 | 1mi |
12 Aug | Big Fun Run 5K Leeds SB | 21:17 | 67.77 | 5km |
25 Jul | Laxton 10K SB | 45:03 | 65.05 | 10km |
26 May | Kirklees 10k Challenge | 47:25 | 61.80 | 10km |
13 May | Leeds Half Marathon | 1:42:44 | 61.81 | 13.1mi |
6 May | North Lincolnshire Half Marathon | 1:41:13 | 62.73 | 13.1mi |
6 Apr | The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry SB | 37:11 | 63.19 | 5mi |
18 Mar | Limassol Marathon SB | 3:32:55 | 62.80 | 26.2mi |
12 Feb | Liversedge Half Marathon SB | 1:40:47 | 63.00 | 13.1mi |
29 Jan | Ferriby 10 SB | 1:14:35 | 64.36 | 10mi |
2011 | Result | WAVA | Distance | |
26 Dec | East Hull Harriers Boxing Day 10Km Road Race | 45:34 | 64.31 | 10km |
20 Nov | Leeds Abbey Dash | 45:21 | 64.09 | 10km |
13 Nov | Dalby Dash | 45:48 | 63.46 | 10km |
16 Oct | Cardiff Half Marathon | 1:44:54 | 60.02 | 13.1mi |
25 Sep | Filey 10K Beach Race | 50:01 | 58.11 | 10km |
11 Sep | Major Stone Half Marathon SB | 1:42:46 | 61.27 | 13.1mi |
24 Aug | HPH Summer Mile SB | 6:34 | 62.58 | 1mi |
13 Aug | Big Fun Run Leeds 5k PB | 21:16 | 67.32 | 5km |
31 Jul | York 10k - Jane Tomlinson Run For All | 48:14 | 60.26 | 10km |
27 Jul | Laxton 10k SB | 45:00 | 64.59 | 10km |
17 Jul | Keep Your Eye On The Ball 10k Sheffield | 0.00 | 10km | |
26 Jun | Humber Bridge Half Marathon | 1:50:39 | 56.90 | 13.1mi |
19 Jun | Leeds 10k - Jane Tomlinson Run For All | 46:37 | 62.35 | 10km |
5 Jun | Goole Riverbank Challenge SB | 1:06:39 | 62.41 | 8.75mi |
15 May | Hull 10k - Jane Tomlinson Run For All | 45:36 | 63.74 | 10km |
2 May | Rothwell 10k | 47:05 | 61.73 | 10km |
3 Apr | Hornsea Rotary One Third Marathon National Championship PB | 1:08:42 | 60.48 | 8.74mi |
20 Mar | Barnardos Big 5k | 22:29 | 63.67 | 5km |
2010 | Result | WAVA | Distance | |
5 Dec | Santas On The Run PB | 11:48 | 56.92 | 2.5km |
21 Nov | Leeds Abbey Dash SB | 46:13 | 62.38 | 10km |
31 Oct | Cancer Research Run 10K Harewood House | 48:24 | 59.57 | 10km |
26 Sep | Filey 10K Beach Race | 54:00 | 53.39 | 10km |
14 Aug | Big Fun Run Leeds | 25:22 | 56.02 | 5km |
1 Aug | York 10K - Jane Tomlinson Run For All | 49:51 | 57.83 | 10km |
27 Jun | Humber Bridge Half-Marathon SB | 1:58:33 | 52.67 | 13.1mi |
23 May | Hull 10k - Jane Tomlinson Run For All | 47:15 | 61.02 | 10km |
3 May | Rothwell 10K | 48:36 | 59.32 | 10km |
14 Mar | Barnardo's Big 5km SB | 22:18 | 63.73 | 5km |
7 Feb | Dewsbury 10K | 46:39 | 61.80 | 10km |
2009 | Result | WAVA | Distance | |
22 Nov | Leeds Abbey Dash SB | 48:43 | 58.70 | 10km |
11 Oct | The Howden 10 | 51:30 | 55.53 | 10km |
27 Aug | Reindeer Romp Relay PB | 15:10 | 53.18 | 1.88mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2022 | 3 | 0 | 5 | 1 | 0 | 1 | 1 | 0 | 0 | 0 | 0 | 0 | 12 |
2022 | 141 | 122 | 143 | 169 | 82 | 122 | 25 | 40 | 0 | 0 | 0 | 0 | 843 |
2021 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 8 |
2021 | 57 | 55 | 51 | 145 | 126 | 134 | 152 | 162 | 141 | 131 | 118 | 114 | 1386 |
2020 | 137 | 145 | 163 | 165 | 170 | 125 | 172 | 188 | 124 | 102 | 123 | 107 | 1720 |
2019 | 162 | 165 | 169 | 121 | 131 | 120 | 117 | 120 | 28 | 91 | 31 | 89 | 1344 |
2018 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2018 | 166 | 178 | 167 | 166 | 173 | 125 | 139 | 124 | 126 | 122 | 147 | 146 | 1779 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0.1 | 0 | 0 | 0 | 0.2 |
2017 | 287 | 203 | 161 | 173 | 143 | 150 | 163 | 172 | 113 | 166 | 164 | 171 | 2066 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 1 |
2016 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 |
2016 | 150 | 160 | 163 | 173 | 206 | 110 | 124 | 160 | 157 | 163 | 204 | 233 | 2003 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 0 | 15 |
2015 | 121 | 130 | 163 | 173 | 159 | 148 | 121 | 152 | 36 | 117 | 150 | 129 | 1600 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 22 | 0 | 0 | 0 | 22 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 2 | 0 | 3 | 0 | 3 | 13 |
2014 | 134 | 145 | 185 | 167 | 131 | 149 | 138 | 163 | 146 | 129 | 78 | 116 | 1681 |
2014 | 14 | 20 | 7 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 0 | 53 |
2013 | 0 | 0 | 0 | 8 | 0 | 6 | 1 | 0 | 0 | 0 | 0 | 0 | 15 |
2013 | 157 | 151 | 183 | 163 | 96 | 44 | 93 | 70 | 56 | 110 | 90 | 52 | 1265 |
2013 | 7 | 0 | 0 | 0 | 0 | 42 | 0 | 0 | 0 | 0 | 0 | 0 | 48 |
2012 | 0 | 0 | 0 | 26 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 39 |
2012 | 163 | 182 | 116 | 51 | 108 | 90 | 101 | 138 | 35 | 103 | 71 | 96 | 1255 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 36 | 0 | 0 | 5 | 41 |
2011 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 16 |
2011 | 61 | 46 | 68 | 92 | 101 | 94 | 69 | 106 | 101 | 118 | 67 | 136 | 1059 |
2010 | 80 | 77 | 86 | 46 | 81 | 90 | 56 | 9 | 70 | 68 | 59 | 24 | 746 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 6 |
2009 | 0 | 0 | 0 | 0 | 39 | 48 | 49 | 80 | 51 | 58 | 64 | 53 | 442 |
Sat 23rd Jul
Jul 23
|
Sun 24th Jul
Jul 24
|
Mon 25th Jul
Jul 25
|
Tue 26th Jul
Jul 26
|
Wed 27th Jul
Jul 27
|
Thu 28th Jul
Jul 28
|
Fri 29th Jul
Jul 29
|
Split Summary
=== 1) 1m - 9:38(9:38/m) 125/138bpm [1205b/mi] 128cal 2) 1m - 9:56(9:56/m) 130/135bpm [1291b/mi] 136cal 3) 1m - 10:00(10:00/m) 130/135bpm [1300b/mi] 135cal 4) 0.18m - 1:53(10:43/m) 134/135bpm [1437b/mi] 26cal ![]() |
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|
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg ![]() |
Split Summary
=== 1) 1m - 9:32(9:32/m) 142/151bpm [1353b/mi] 142cal 2) 1m - 10:48(10:48/m) 142/149bpm [1533b/mi] 152cal 3) 0.1m - 1:23(13:50/m) 136/140bpm [1881b/mi] 18cal ![]()
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg ![]() |
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg ![]() |
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg ![]()
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg ![]() |
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|
Sat 30th Jul
Jul 30
|
Sun 31st Jul
Jul 31
|
Mon 1st Aug
Aug 1
|
Tue 2nd Aug
Aug 2
|
Wed 3rd Aug
Aug 3
|
Thu 4th Aug
Aug 4
|
Fri 5th Aug
Aug 5
|
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg ![]() |
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg ![]() |
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg ![]()
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg ![]() |
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg ![]() |
Split Summary
=== 1) 1m - 8:52(8:52/m) 126/142bpm [1117b/mi] 118cal 2) 1m - 9:14(9:14/m) 141/147bpm [1302b/mi] 135cal 3) 1m - 9:21(9:21/m) 145/151bpm [1355b/mi] 142cal 4) 1m - 9:11(9:11/m) 148/155bpm [1359b/mi] 141cal 5) 1m - 9:19(9:19/m) 147/153bpm [1369b/mi] 142cal 6) 1m - 9:21(9:21/m) 147/154bpm [1374b/mi] 143cal 7) 0.18m - 1:38(8:57/m) 145/151bpm [1299b/mi] 23cal ![]() |
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|
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg ![]() |
Sat 6th Aug
Aug 6
|
Sun 7th Aug
Aug 7
|
Mon 8th Aug
Aug 8
|
Tue 9th Aug
Aug 9
|
Wed 10th Aug
Aug 10
|
Thu 11th Aug
Aug 11
|
Fri 12th Aug
Aug 12
|
-
|
Split Summary
=== 1) 1m - 9:29(9:29/m) 115/131bpm [1091b/mi] 109cal 2) 1m - 9:51(9:51/m) 130/137bpm [1281b/mi] 131cal 3) 1m - 9:44(9:44/m) 132/136bpm [1285b/mi] 131cal 4) 1m - 9:37(9:37/m) 131/136bpm [1260b/mi] 124cal 5) 1m - 10:15(10:15/m) 127/136bpm [1303b/mi] 119cal 6) 0.42m - 4:07(9:49/m) 133/137bpm [1305b/mi] 54cal ![]() |
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg ![]() |
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Split Summary
=== 1) 1m - 8:45(8:45/m) 131/143bpm [1147b/mi] 117cal 2) 1m - 8:51(8:51/m) 137/147bpm [1213b/mi] 124cal 3) 1m - 9:16(9:16/m) 139/145bpm [1289b/mi] 130cal 4) 1m - 9:16(9:16/m) 134/144bpm [1242b/mi] 120cal 5) 1m - 8:57(8:57/m) 141/145bpm [1261b/mi] 128cal 6) 0.34m - 3:05(8:58/m) 144/145bpm [1291b/mi] 45cal ![]()
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg Quadriceps Stretch Hold for 30 seconds, repeat 3 times, both legs Alternate Heel Kicks 8 x 3 times, both legs Raging Bulls 8 x3 times, both legs Heel Kicks/Flicks Prone, 8 x 3 times, both legs ![]() |
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg Quadriceps Stretch Hold for 30 seconds, repeat 3 times, both legs Alternate Heel Kicks 8 x 3 times, both legs Raging Bulls 8 x3 times, both legs Heel Kicks/Flicks Prone, 8 x 3 times, both legs ![]() |
Split Summary
=== 1) 1m - 9:19(9:19/m) 137/149bpm [1275b/mi] 129cal 2) 1m - 9:16(9:16/m) 150/158bpm [1390b/mi] 143cal 3) 1m - 9:13(9:13/m) 146/161bpm [1346b/mi] 137cal 4) 1m - 9:34(9:34/m) 132/139bpm [1262b/mi] 122cal 5) 1m - 9:19(9:19/m) 134/143bpm [1249b/mi] 122cal 6) 1m - 9:34(9:34/m) 131/136bpm [1252b/mi] 113cal 7) 1m - 9:39(9:39/m) 132/137bpm [1274b/mi] 115cal 8) 0.49m - 4:53(10:02/m) 135/140bpm [1355b/mi] 62cal ![]() |
Sat 13th Aug
Aug 13
|
Sun 14th Aug
Aug 14
|
Mon 15th Aug
Aug 15
|
Tue 16th Aug
Aug 16
|
Wed 17th Aug
Aug 17
|
Thu 18th Aug
Aug 18
|
Fri 19th Aug
Aug 19
|
Split Summary
=== 1) 1m - 8:41(8:41/m) 159/177bpm [1382b/mi] 146cal 2) 1m - 8:14(8:14/m) 169/175bpm [1391b/mi] 150cal 3) 1m - 7:54(7:54/m) 172/179bpm [1360b/mi] 144cal 4) 0.12m - 1:00(8:21/m) 152/163bpm [1270b/mi] 15cal ![]()
Split Summary
=== 1) 0.53m - 5:03(9:33/m) 137/150bpm [1309b/mi] 68cal ![]() |
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Split Summary
=== 1) 1m - 8:27(8:27/m) 135/154bpm [1140b/mi] 114cal 2) 1m - 8:43(8:43/m) 146/155bpm [1273b/mi] 129cal 3) 1m - 8:24(8:24/m) 143/153bpm [1201b/mi] 120cal 4) 1m - 8:37(8:37/m) 146/156bpm [1259b/mi] 126cal 5) 1m - 8:39(8:39/m) 144/150bpm [1245b/mi] 124cal 6) 0.02m - 10(8:37/m) 146/148bpm [1257b/mi] 2cal ![]()
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg Quadriceps Stretch Hold for 30 seconds, repeat 3 times, both legs Alternate Heel Kicks 8 x 3 times, both legs Raging Bulls 8 x3 times, both legs Heel Kicks/Flicks Prone, 8 x 3 times, both legs ![]() |
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Split Summary
=== 1) 1m - 9:21(9:21/m) 140/152bpm [1309b/mi] 131cal 2) 1m - 9:07(9:07/m) 150/161bpm [1368b/mi] 138cal 3) 1m - 8:51(8:51/m) 161/171bpm [1426b/mi] 152cal 4) 1m - 9:01(9:01/m) 162/169bpm [1461b/mi] 156cal 5) 1m - 9:10(9:10/m) 144/171bpm [1320b/mi] 126cal 6) 1m - 9:09(9:09/m) 135/145bpm [1236b/mi] 105cal 7) 0.75m - 6:52(9:09/m) 139/147bpm [1273b/mi] 87cal ![]() |
Knee flexion prone 8x3 each leg
Knee flexion supine 20 times each leg Eccentric hamstring curl single leg suprine 8x3 each leg Eccentric hamstring curl double leg suprine 8x3 Knee swing high chair 8x3 each leg Hamstring Curl with Band 8x3 each leg Hip Abduction Gluteus Medius Side-Lying 8x3 each leg Adductor Goof Ball Squeeze Lying 8x3 times Standing Leg Swing 8x3 times each leg Quadriceps Stretch Hold for 30 seconds, repeat 3 times, both legs Alternate Heel Kicks 8 x 3 times, both legs Raging Bulls 8 x3 times, both legs Heel Kicks/Flicks Prone, 8 x 3 times, both legs ![]() |
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