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Rodders M50

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Ballymena Runners

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Races
240
Miles
18957
Miles
369
WAVA
78.16%
Mile
5:39
5k
18:19
5M
30:20
10k
37:59
10M
1:05:07
Half
1:25:27
Mara
3:05:30

Race Standard

Marlin (74)

Planned Races

01 Jan 19

Race Over The Glens

Groups

This user is a member of Belfast Marathon 2009, Belfast Marathon 2010, GPS Users

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
1mi	Ballymena Runners Golden Mile1mi	5:39	5:39	73.30	1								5:39
3km	Acorns AC Night of 3000m3km	11:31	6:11	71.64	3								11:45	11:31
2.8mi	EAH Trail Race 1 Woodburn2.8mi	17:17	6:17	69.42	1
3mi	Malcolm Cup 07 XC3mi	19:41	6:34	66.49	1
5km	University Challenge 5k Series Race 1- Coleraine5km	18:19	5:54	74.52	83	18:19	18:31	18:48	19:08	19:19	19:56	19:49	19:31	19:30	19:10
3.5mi	Summer Trail Races Race 4 Tardree Forest3.5mi	23:37	6:45	66.09	1			23:37
4mi	Albertville 4 Mile Road Race4mi	25:18	6:20	73.28	3								25:18
4.5mi	EAH Trail Race 4 - Woodburn4.5mi	28:29	6:20	70.80	1
7.4km	Antrim IAAF International XC Vets Race7.4km	28:57	6:18	72.76	1			28:57
4.6mi	Belfast International XC Male Vets Race4.6mi	30:25	6:37	68.24	1	30:25
4.7mi	Summer Trail Races Race 3 Randalstown Forest4.7mi	31:31	6:47	67.59	1			31:31
7.5km	Roe Valley Trail Race7.5km	26:19	5:39	78.16	3		30:11
8km	Roe Valley Country Park Trail Race8km	32:28	6:32	69.09	6	32:28	33:05	33:04	33:25
5mi	Ballymena Ecos 55mi	30:20	6:04	72.79	43	31:01	31:06	37:03	31:18	31:23		33:18	32:13	32:51	32:27
8.7km	Jnr Inter Vet XC Champ 088.7km	34:21	6:21	70.49	1
5.5mi	Race Over The Glens5.5mi	42:25	7:43	58.51	1	42:25
10km	Bangor Classic 10K10km	37:59	6:07	73.70	21	39:28	38:31	42:29	40:20					39:59	40:01
7mi	Mid Antrim 77mi	45:26	6:29	71.38	1		45:26
7.1mi	Mid Antrim 7.1 Mile road Race7.1mi	49:53	7:02	63.19	1
7.3mi	Cloughmills 7.25 Mile Fun Run7.3mi	48:20	6:40	69.49	1		48:20
10mi	Round The Bridges 10 miles10mi	1:05:07	6:31	69.87	10	1:08:00		1:13:05	1:07:19	1:06:58			1:06:37		1:09:52
21km	Garvagh 21K Trail Run21km	1:34:27	7:14	70.01	1										1:34:27
13.1mi	Waterside Half Marathon13.1mi	1:25:27	6:31	71.64	18	1:26:25	1:26:56	1:27:06	1:28:36	1:35:36	1:37:12				1:56:42
26.2mi	Belfast City Marathon26.2mi	3:05:30	7:05	69.57	8	3:11:30	3:05:30		4:05:15						3:16:59
27mi	More Than a Marathon27mi	4:12:40	9:22	56.35	1										4:12:40

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	33	81	111	120	167	181	158	122	129	152	123	84	1463
2017	110	28	121	140	78	94	112	149	163	190	189	171	1546
2016	127	139	68	122	131	153	135	64	1	36	80	119	1174
2015	33	7	15	6	38	47	79	93	52	116	77	116	679
2014	45	38	94	78	65	109	114	126	80	95	91	129	1064
2013	54	160	1	15	69	128	181	82	13	63	79	23	867
2012	104	162	214	201	163	244	179	232	222	206	128	126	2181
2011	233	177	194	120	44	131	21	36	94	133	103	96	1382
2011	0	0	0	0	0	0	9	0	0	0	0	0	9
2010	128	170	202	176	162	101	146	172	176	196	196	178	2002
2009	133	166	106	151	119	49	112	173	169	152	33	30	1392
2009	0	0	0	0	0	136	144	55	0	0	0	24	360
2008	132	118	72	57	73	101	129	136	137	133	57	116	1260
2007	0	0	0	0	0	0	0	0	0	0	0	1047	1047
2006	0	0	0	0	0	0	0	0	0	0	0	1186	1186
2005	0	0	0	0	0	0	0	0	0	0	0	1319	1319
2004	0	0	0	0	0	0	0	0	0	0	0	395	395

Sun 18th Nov Nov 18	Mon 19th Nov Nov 19	Tue 20th Nov Nov 20	Wed 21st Nov Nov 21	Thu 22nd Nov Nov 22	Fri 23rd Nov Nov 23	Sat 24th Nov Nov 24
6.4mi, 48:27 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 157cal 7.47/0mph 2) 1m - 7:45(7:45/m) 159cal 7.74/0mph 3) 1m - 8:06(8:06/m) 160cal 7.41/0mph 4) 1m - 7:34(7:34/m) 158cal 7.93/0mph 5) 1m - 7:31(7:31/m) 158cal 7.99/0mph 6) 1m - 6:51(6:51/m) 155cal 8.75/0mph 7) 0.36m - 2:37(7:17/m) 57cal 8.23/0mph Add a comment	0mi, 45:00 Cross-Training - Gym Add a comment 2.8mi, 21:22 Running - Warm Down Cool down after Kenyan Hills Split Summary === 1) 1m - 7:31(7:31/m) 159cal 7.98/0mph 2) 1m - 7:44(7:44/m) 159cal 7.76/0mph 3) 0.8m - 6:07(7:37/m) 128cal 7.88/0mph Add a comment 1.4mi, 10:01 Running - Hill Work 3rd 10 minutes of Kenyan Hills Split Summary === 1) 1m - 7:00(7:00/m) 162cal 8.57/0mph 2) 0.42m - 3:01(7:08/m) 70cal 8.42/0mph Add a comment 1.3mi, 10:02 Running - Hill Work 2nd 10 minutes of Kenyan Hills Split Summary === 1) 1m - 7:23(7:23/m) 162cal 8.13/0mph 2) 0.34m - 2:39(7:43/m) 56cal 7.77/0mph Add a comment 1.4mi, 10:02 Running - Hill Work 1st 10 minutes of Kenyan Hills Split Summary === 1) 1m - 7:18(7:18/m) 161cal 8.23/0mph 2) 0.37m - 2:44(7:26/m) 60cal 8.07/0mph Add a comment 2mi, 15:59 Running - Warm Up Warm up before 3x 10 minutes of Kenyan Hills Split Summary === 1) 1m - 7:48(7:48/m) 159cal 7.69/0mph 2) 1m - 8:06(8:06/m) 158cal 7.41/0mph 3) 0.01m - 5(7:53/m) 1cal 7.62/0mph Add a comment	-	2.6mi, 20:21 Running - Warm Down Cool down after hill repeats Split Summary === 1) 1m - 7:45(7:45/m) 159cal 7.74/0mph 2) 1m - 7:42(7:42/m) 160cal 7.8/0mph 3) 0.6m - 4:54(8:10/m) 98cal 7.35/0mph Add a comment 0mi, 1:00:00 Cross-Training - Gym Add a comment 1.8mi, 12:33 Running - Hill Work 2nd set of 5x 1min hill repeats with 90sec recovery Split Summary === 1) 0.16m - 1:02(6:16/m) 27cal 9.57/0mph 2) 0.19m - 1:30(8:03/m) 30cal 7.45/0mph 3) 0.17m - 1:01(6:06/m) 27cal 9.83/0mph 4) 0.19m - 1:29(7:54/m) 30cal 7.59/0mph 5) 0.16m - 1:00(6:06/m) 26cal 9.82/0mph 6) 0.18m - 1:29(8:06/m) 28cal 7.41/0mph 7) 0.16m - 1:00(6:05/m) 27cal 9.86/0mph 8) 0.19m - 1:30(8:02/m) 30cal 7.48/0mph 9) 0.17m - 1:00(6:02/m) 27cal 9.95/0mph 10) 0.19m - 1:32(7:57/m) 31cal 7.55/0mph Add a comment 1.7mi, 12:32 Running - Hill Work 1st set of 5x 1min hill repeats with 90sec recoveries Split Summary === 1) 0.16m - 1:01(6:17/m) 26cal 9.54/0mph 2) 0.19m - 1:30(8:01/m) 32cal 7.48/0mph 3) 0.16m - 1:00(6:08/m) 27cal 9.8/0mph 4) 0.19m - 1:30(8:05/m) 30cal 7.43/0mph 5) 0.17m - 1:01(6:01/m) 27cal 9.96/0mph 6) 0.19m - 1:30(8:03/m) 31cal 7.45/0mph 7) 0.16m - 1:00(6:05/m) 27cal 9.86/0mph 8) 0.18m - 1:29(8:10/m) 30cal 7.34/0mph 9) 0.16m - 1:02(6:24/m) 27cal 9.38/0mph 10) 0.17m - 1:29(8:31/m) 28cal 7.05/0mph Add a comment 2.6mi, 19:47 Running - Warm Up Warm up before hill repeats Split Summary === 1) 1m - 7:37(7:37/m) 161cal 7.89/0mph 2) 1m - 7:33(7:33/m) 160cal 7.94/0mph 3) 0.6m - 4:37(7:42/m) 96cal 7.8/0mph Add a comment	-	0mi, Cross-Training - Rest A couple of forced rest days as was sick yesterday with high temp shivering and vomiting. Hope I recover ok for next Saturdays race. Add a comment	-
Sun 25th Nov Nov 25	Mon 26th Nov Nov 26	Tue 27th Nov Nov 27	Wed 28th Nov Nov 28	Thu 29th Nov Nov 29	Fri 30th Nov Nov 30	Sat 1st Dec Dec 1
-	0mi, 45:00 Cross-Training - Gym Add a comment 6.2mi, 46:20 Running - Trail Run Garvagh Forest with new trail shoes. More Mile Cheviot Split Summary === 1) 1m - 7:43(7:43/m) 163cal 7.78/0mph 2) 1m - 7:54(7:54/m) 157cal 7.6/0mph 3) 1m - 7:09(7:09/m) 157cal 8.38/0mph 4) 1m - 7:16(7:16/m) 158cal 8.25/0mph 5) 1m - 7:18(7:18/m) 160cal 8.22/0mph 6) 1m - 7:27(7:27/m) 159cal 8.05/0mph 7) 0.22m - 1:33(7:02/m) 34cal 8.53/0mph Add a comment	-	0mi, 30:00 Cross-Training - Gym Add a comment 2mi, 16:02 Running - Warm Down Split Summary === 1) 1m - 7:49(7:49/m) 160cal 7.68/0mph 2) 1m - 8:00(8:00/m) 160cal 7.49/0mph 3) 0.02m - 12(8:34/m) 3cal 7/0mph Add a comment 2.1mi, 15:02 Running - Hill Work 2nd set of 6x 1min hill repeats with 90sec recoveries. Split Summary === 1) 0.16m - 1:02(6:19/m) 26cal 9.49/0mph 2) 0.18m - 1:30(8:15/m) 29cal 7.28/0mph 3) 0.16m - 1:00(6:17/m) 25cal 9.54/0mph 4) 0.18m - 1:30(8:12/m) 30cal 7.31/0mph 5) 0.16m - 59(6:02/m) 25cal 9.95/0mph 6) 0.18m - 1:30(8:13/m) 29cal 7.3/0mph 7) 0.16m - 1:01(6:11/m) 25cal 9.7/0mph 8) 0.18m - 1:29(8:10/m) 30cal 7.34/0mph 9) 0.16m - 1:01(6:20/m) 25cal 9.48/0mph 10) 0.18m - 1:29(8:02/m) 30cal 7.47/0mph 11) 0.16m - 1:01(6:12/m) 26cal 9.69/0mph 12) 0.19m - 1:30(8:06/m) 31cal 7.4/0mph Add a comment 2mi, 15:03 Running - Hill Work 1st set of 6x 1min hill repeats with 90sec recoveries. Split Summary === 1) 0.16m - 1:01(6:22/m) 26cal 9.43/0mph 2) 0.18m - 1:30(8:19/m) 30cal 7.21/0mph 3) 0.16m - 1:01(6:23/m) 25cal 9.41/0mph 4) 0.17m - 1:31(9:00/m) 28cal 6.67/0mph 5) 0.16m - 58(6:14/m) 25cal 9.62/0mph 6) 0.18m - 1:30(8:24/m) 28cal 7.14/0mph 7) 0.16m - 1:00(6:05/m) 26cal 9.86/0mph 8) 0.19m - 1:30(8:07/m) 29cal 7.4/0mph 9) 0.16m - 1:00(6:15/m) 25cal 9.61/0mph 10) 0.18m - 1:30(8:07/m) 32cal 7.39/0mph 11) 0.16m - 1:01(6:16/m) 26cal 9.58/0mph 12) 0.18m - 1:30(8:13/m) 30cal 7.3/0mph Add a comment 2mi, 16:10 Running - Warm Up Split Summary === 1) 1m - 8:09(8:09/m) 159cal 7.36/0mph 2) 1m - 7:57(7:57/m) 158cal 7.54/0mph 3) 0.01m - 4(7:05/m) 1cal 8.48/0mph Add a comment	-	0mi, 45:00 Cross-Training - Gym Add a comment 5mi, 36:10 Running - General Split Summary === 1) 1m - 7:29(7:29/m) 160cal 8.02/0mph 2) 1m - 7:10(7:10/m) 156cal 8.38/0mph 3) 1m - 7:10(7:10/m) 158cal 8.38/0mph 4) 1m - 7:13(7:13/m) 156cal 8.32/0mph 5) 1m - 7:05(7:05/m) 158cal 8.47/0mph 6) 0.01m - 5(7:27/m) 1cal 8.06/0mph Add a comment	2mi, 17:26 Running - Warm Down Split Summary === 1) 1m - 9:05(9:05/m) 157cal 6.6/0mph 2) 1m - 8:18(8:18/m) 159cal 7.23/0mph 3) 0.01m - 3(9:16/m) 6.47/0mph Add a comment 6.2mi, 40:01 Running - Race Seeley 10km race Split Summary === 1) 1m - 6:10(6:10/m) 155cal 9.73/0mph 2) 1m - 6:23(6:23/m) 156cal 9.41/0mph 3) 1m - 6:32(6:32/m) 158cal 9.18/0mph 4) 1m - 6:52(6:52/m) 155cal 8.75/0mph 5) 1m - 6:37(6:37/m) 157cal 9.07/0mph 6) 1m - 7:03(7:03/m) 158cal 8.51/0mph 7) 0.08m - 28(6:04/m) 11cal 9.89/0mph Add a comment 2mi, 15:26 Running - Warm Up Split Summary === 1) 1m - 7:24(7:24/m) 156cal 8.1/0mph 2) 1m - 7:59(7:59/m) 162cal 7.51/0mph 3) 0m - 2(21:45/m) 2.76/0mph Add a comment
Sun 2nd Dec Dec 2	Mon 3rd Dec Dec 3	Tue 4th Dec Dec 4	Wed 5th Dec Dec 5	Thu 6th Dec Dec 6	Fri 7th Dec Dec 7	Sat 8th Dec Dec 8
6.1mi, 45:58 Running - General Split Summary === 1) 1m - 8:03(8:03/m) 161cal 7.45/0mph 2) 1m - 7:55(7:55/m) 158cal 7.59/0mph 3) 1m - 7:33(7:33/m) 160cal 7.95/0mph 4) 1m - 7:20(7:20/m) 158cal 8.18/0mph 5) 1m - 7:29(7:29/m) 158cal 8.01/0mph 6) 1m - 7:15(7:15/m) 159cal 8.29/0mph 7) 0.05m - 24(7:44/m) 8cal 7.76/0mph Add a comment	0mi, 1:00:00 Cross-Training - Gym Add a comment 2.5mi, 18:54 Running - Warm Down Cool down after 2x 15min tempo Split Summary === 1) 1m - 7:23(7:23/m) 158cal 8.13/0mph 2) 1m - 7:27(7:27/m) 159cal 8.06/0mph 3) 0.54m - 4:05(7:34/m) 85cal 7.92/0mph Add a comment 2.3mi, 15:02 Running - Tempo 2nd 15min tempo Split Summary === 1) 1m - 6:20(6:20/m) 155cal 9.47/0mph 2) 1m - 6:41(6:41/m) 157cal 8.97/0mph 3) 0.28m - 2:01(7:16/m) 44cal 8.27/0mph Add a comment 2.3mi, 15:02 Running - Tempo 1st 15min tempo Split Summary === 1) 1m - 6:17(6:17/m) 156cal 9.55/0mph 2) 1m - 6:47(6:47/m) 157cal 8.85/0mph 3) 0.31m - 1:58(6:20/m) 47cal 9.47/0mph Add a comment 2.5mi, 18:22 Running - Warm Up Warm up before 2x 15min tempo Split Summary === 1) 1m - 7:28(7:28/m) 162cal 8.03/0mph 2) 1m - 7:17(7:17/m) 157cal 8.24/0mph 3) 0.5m - 3:36(7:10/m) 79cal 8.36/0mph Add a comment	-	0mi, 45:00 Cross-Training - Gym Add a comment 2.3mi, 18:04 Running - Warm Down Cool down after 2 sets of 7x 1min hill repeats. Split Summary === 1) 1m - 7:52(7:52/m) 159cal 7.63/0mph 2) 1m - 7:54(7:54/m) 158cal 7.59/0mph 3) 0.3m - 2:18(7:38/m) 48cal 7.87/0mph Add a comment 2.4mi, 17:37 Running - Hill Work 2nd set of 7x 1min hill repeats with 90sec recoveries Split Summary === 1) 0.15m - 1:01(6:35/m) 25cal 9.11/0mph 2) 0.18m - 1:32(8:38/m) 29cal 6.95/0mph 3) 0.16m - 1:00(6:21/m) 26cal 9.45/0mph 4) 0.18m - 1:29(8:25/m) 28cal 7.13/0mph 5) 0.16m - 1:00(6:17/m) 26cal 9.55/0mph 6) 0.18m - 1:29(8:10/m) 28cal 7.35/0mph 7) 0.16m - 1:02(6:19/m) 26cal 9.51/0mph 8) 0.18m - 1:29(8:12/m) 29cal 7.32/0mph 9) 0.16m - 1:00(6:16/m) 25cal 9.58/0mph 10) 0.18m - 1:30(8:12/m) 30cal 7.31/0mph 11) 0.16m - 1:00(6:17/m) 25cal 9.54/0mph 12) 0.19m - 1:30(8:04/m) 30cal 7.44/0mph 13) 0.16m - 1:00(6:23/m) 25cal 9.4/0mph 14) 0.21m - 1:36(7:46/m) 33cal 7.72/0mph Add a comment 2.5mi, 17:33 Running - Hill Work 1st set of 7x 1min hill repeats with 90sec recoveries. Split Summary === 1) 0.17m - 1:02(6:14/m) 27cal 9.63/0mph 2) 0.18m - 1:30(8:08/m) 29cal 7.38/0mph 3) 0.16m - 1:00(6:06/m) 27cal 9.84/0mph 4) 0.19m - 1:30(8:03/m) 30cal 7.45/0mph 5) 0.16m - 1:00(6:07/m) 26cal 9.82/0mph 6) 0.18m - 1:30(8:11/m) 30cal 7.33/0mph 7) 0.17m - 1:00(6:04/m) 27cal 9.88/0mph 8) 0.18m - 1:31(8:21/m) 29cal 7.19/0mph 9) 0.16m - 59(6:05/m) 25cal 9.87/0mph 10) 0.18m - 1:29(8:07/m) 28cal 7.4/0mph 11) 0.17m - 1:01(5:58/m) 27cal 10.05/0mph 12) 0.19m - 1:30(8:05/m) 29cal 7.42/0mph 13) 0.17m - 1:00(5:59/m) 27cal 10.03/0mph 14) 0.19m - 1:31(8:00/m) 31cal 7.5/0mph Add a comment 2.3mi, 17:48 Running - Warm Up Warm up before 2 sets of 7x 1min hill repeats Split Summary === 1) 1m - 7:43(7:43/m) 159cal 7.78/0mph 2) 1m - 7:40(7:40/m) 159cal 7.83/0mph 3) 0.3m - 2:26(8:06/m) 49cal 7.41/0mph Add a comment	-	0mi, 50:00 Cross-Training - Gym Add a comment 6.2mi, 47:26 Running - General Garvagh Forest Split Summary === 1) 1m - 7:47(7:47/m) 160cal 7.71/0mph 2) 1m - 7:48(7:48/m) 160cal 7.69/0mph 3) 1m - 7:21(7:21/m) 161cal 8.17/0mph 4) 1m - 7:54(7:54/m) 156cal 7.59/0mph 5) 1m - 7:27(7:27/m) 163cal 8.05/0mph 6) 1m - 7:12(7:12/m) 157cal 8.33/0mph 7) 0.23m - 1:57(8:35/m) 36cal 6.99/0mph Add a comment	0.5mi, 3:57 Running - Warm Down Cool down after Ecos Parkrun Split Summary === 1) 0.5m - 3:57(7:52/m) 83cal 7.62/0mph Add a comment 3.1mi, 19:38 Running - parkrun Ecos Parkrun Split Summary === 1) 1m - 6:09(6:09/m) 157cal 9.77/0mph 2) 1m - 6:17(6:17/m) 154cal 9.54/0mph 3) 1m - 6:30(6:30/m) 157cal 9.24/0mph 4) 0.12m - 42(5:46/m) 17cal 10.42/0mph Add a comment 2.1mi, 15:56 Running - Warm Up Warm up before Ecos Parkrun Split Summary === 1) 1m - 7:55(7:55/m) 161cal 7.58/0mph 2) 1m - 7:13(7:13/m) 158cal 8.32/0mph 3) 0.12m - 48(6:53/m) 18cal 8.71/0mph Add a comment
Sun 9th Dec Dec 9	Mon 10th Dec Dec 10	Tue 11th Dec Dec 11	Wed 12th Dec Dec 12	Thu 13th Dec Dec 13	Fri 14th Dec Dec 14	Sat 15th Dec Dec 15
6.1mi, 47:28 Running - General Garvagh Forest in opposite direction than usual. Split Summary === 1) 1m - 8:32(8:32/m) 159cal 7.03/0mph 2) 1m - 7:53(7:53/m) 159cal 7.61/0mph 3) 1m - 7:52(7:52/m) 158cal 7.63/0mph 4) 1m - 7:41(7:41/m) 157cal 7.81/0mph 5) 1m - 7:18(7:18/m) 159cal 8.22/0mph 6) 1m - 7:22(7:22/m) 157cal 8.14/0mph 7) 0.1m - 49(8:29/m) 17cal 7.08/0mph Add a comment	0mi, 40:00 Cross-Training - Gym Add a comment 2.1mi, 16:45 Running - Warm Down Split Summary === 1) 1m - 7:49(7:49/m) 159cal 7.68/0mph 2) 1m - 8:02(8:02/m) 160cal 7.47/0mph 3) 0.1m - 54(9:11/m) 17cal 6.53/0mph Add a comment 1.6mi, 10:02 Running - Tempo Split Summary === 1) 1m - 6:28(6:28/m) 157cal 9.27/0mph 2) 0.56m - 3:34(6:23/m) 86cal 9.39/0mph Add a comment 3.1mi, 20:01 Running - Tempo Split Summary === 1) 1m - 6:23(6:23/m) 155cal 9.4/0mph 2) 1m - 6:22(6:22/m) 156cal 9.42/0mph 3) 1m - 6:24(6:24/m) 156cal 9.37/0mph 4) 0.14m - 52(6:15/m) 21cal 9.59/0mph Add a comment 2.1mi, 16:31 Running - Warm Up Split Summary === 1) 1m - 8:01(8:01/m) 168cal 7.48/0mph 2) 1m - 7:42(7:42/m) 161cal 7.8/0mph 3) 0.1m - 49(8:05/m) 16cal 7.42/0mph Add a comment	-	0mi, 45:00 Cross-Training - Gym Add a comment 2.7mi, 20:31 Running - Warm Down Cool down after hill repeats Split Summary === 1) 1m - 7:45(7:45/m) 160cal 7.74/0mph 2) 1m - 7:42(7:42/m) 160cal 7.8/0mph 3) 0.66m - 5:04(7:42/m) 107cal 7.8/0mph Add a comment 4.2mi, 30:06 Running - Hill Work 12 x 1min hill repeats with 90sec recoveries. Split Summary === 1) 0.16m - 1:01(6:24/m) 25cal 9.37/0mph 2) 0.18m - 1:31(8:16/m) 30cal 7.25/0mph 3) 0.16m - 59(6:15/m) 26cal 9.6/0mph 4) 0.19m - 1:30(8:05/m) 31cal 7.42/0mph 5) 0.16m - 1:00(6:08/m) 27cal 9.79/0mph 6) 0.18m - 1:31(8:12/m) 29cal 7.32/0mph 7) 0.16m - 1:00(6:06/m) 27cal 9.84/0mph 8) 0.19m - 1:29(7:57/m) 30cal 7.55/0mph 9) 0.16m - 1:01(6:13/m) 27cal 9.66/0mph 10) 0.19m - 1:30(8:03/m) 30cal 7.46/0mph 11) 0.16m - 1:00(6:15/m) 26cal 9.6/0mph 12) 0.18m - 1:29(8:12/m) 29cal 7.32/0mph 13) 0.16m - 1:01(6:16/m) 26cal 9.56/0mph 14) 0.18m - 1:31(8:18/m) 29cal 7.23/0mph 15) 0.16m - 59(6:09/m) 25cal 9.75/0mph 16) 0.19m - 1:30(8:00/m) 30cal 7.5/0mph 17) 0.16m - 1:01(6:18/m) 25cal 9.52/0mph 18) 0.18m - 1:29(8:14/m) 28cal 7.28/0mph 19) 0.16m - 1:01(6:12/m) 28cal 9.67/0mph 20) 0.18m - 1:31(8:18/m) 30cal 7.23/0mph 21) 0.16m - 1:02(6:25/m) 26cal 9.35/0mph 22) 0.18m - 1:28(8:10/m) 29cal 7.35/0mph 23) 0.16m - 1:01(6:12/m) 26cal 9.67/0mph 24) 0.19m - 1:33(8:00/m) 31cal 7.5/0mph Add a comment 2.4mi, 19:07 Running - Warm Up Warm up before hill repeats Split Summary === 1) 1m - 8:02(8:02/m) 159cal 7.46/0mph 2) 1m - 7:43(7:43/m) 160cal 7.77/0mph 3) 0.4m - 3:21(8:18/m) 65cal 7.23/0mph Add a comment	-	0mi, 45:00 Cross-Training - Gym Add a comment 12mi, 1:26:34 Running - General Split Summary === 1) 1m - 7:37(7:37/m) 161cal 7.87/0mph 2) 1m - 7:25(7:25/m) 159cal 8.1/0mph 3) 1m - 7:17(7:17/m) 159cal 8.24/0mph 4) 1m - 7:21(7:21/m) 158cal 8.16/0mph 5) 1m - 7:15(7:15/m) 157cal 8.28/0mph 6) 1m - 7:05(7:05/m) 156cal 8.48/0mph 7) 1m - 7:09(7:09/m) 158cal 8.4/0mph 8) 1m - 7:02(7:02/m) 156cal 8.53/0mph 9) 1m - 7:07(7:07/m) 157cal 8.43/0mph 10) 1m - 7:07(7:07/m) 158cal 8.43/0mph 11) 1m - 6:55(6:55/m) 155cal 8.67/0mph 12) 1m - 7:12(7:12/m) 158cal 8.34/0mph 13) 0.01m - 3(5:44/m) 1cal 10.46/0mph Add a comment	-

2018	Date	Result	WAVA
Ecos parkrun, Ballymena	8 Dec	19:38	75.12%
Seeley Cup 10k	1 Dec	40:01	76.71%
Limavady parkrun	17 Nov	19:10	76.95%
Limavady parkrun	3 Nov	19:51	73.71%
Ecos parkrun, Ballymena	27 Oct	19:30	75.03%
Ecos parkrun, Ballymena	13 Oct	19:46	74.02%
Limavady parkrun	6 Oct	19:20	75.68%
Derry City parkrun	22 Sep	20:01	73.09%
Ecos parkrun, Ballymena	15 Sep	19:38	74.52%
More Than a Marathon	11 Aug	4:12:40	56.35%
LacPatrick Milk Run 5 Mile Road Race	27 Jul	32:27	74.53%
Antrim Coast Road Marathon	30 Jun	3:16:59	70.16%
The School Run Cullybackey 5k	12 Jun	19:43	74.21%
Limavady parkrun	5 May	20:05	72.85%
Garvagh 21K Trail Run	15 Apr	1:34:27	70.01%
Larne Half Marathon	24 Mar	1:56:42	56.89%
SSE Airtricity 10 Mile Road Race	10 Mar	1:09:52	71.54%
2017	Date	Result	WAVA
Limavady parkrun	23 Dec	19:30	75.03%
North West XC	16 Dec	24:23	72.00%
Malcolm Cup XC Races	2 Dec	20:22	69.37%
Seeley Cup 10k	25 Nov	39:59	76.16%
Ecos parkrun, Ballymena	11 Nov	19:48	73.30%
McConnell Shield XC	4 Nov	35:50	66.95%
Antrim parkrun	28 Oct	19:49	73.24%
Limavady parkrun	14 Oct	19:33	74.24%
Bangor 10k	30 Sep	40:40	74.29%
Wallace parkrun, Lisburn	23 Sep	20:22	71.26%
Run 'N' The Bann 5k	14 Sep	19:35	74.11%
Limavady parkrun	9 Sep	19:58	72.69%
Inter Club Race	29 Aug	33:22	71.90%
Edwin May Nissan Coleraine 5 Mile Classic	9 Aug	35:21	67.87%
Ecos parkrun, Ballymena	5 Aug	20:02	72.45%
LacPatrick Milk Run 5 Mile Road Race	28 Jul	32:51	73.03%
Dervock Centra 10k	22 Jul	41:55	72.07%
Ecos parkrun, Ballymena	24 Jun	19:52	73.06%
Limavady parkrun	17 Jun	19:48	73.30%
Acorns AC Night of 3000m	14 Jun	11:31	71.64%
Derry City parkrun	10 Jun	20:35	70.51%
Ecos parkrun, Ballymena	27 May	20:08	72.09%
Limavady parkrun	6 May	20:13	71.79%
Ecos parkrun, Ballymena	29 Apr	20:27	70.97%
Bay Road 5k	12 Apr	20:22	71.26%
Deep RiverRock Queens 3km	29 Mar	12:05	68.28%
Antrim parkrun	18 Mar	21:29	67.56%
Wallace parkrun, Lisburn	11 Mar	21:45	66.73%
Portrush parkrun	4 Mar	23:56	60.64%
Limavady parkrun	25 Feb	22:28	64.60%
2016	Date	Result	WAVA
Portrush parkrun	31 Dec	23:31	61.72%
Portrush parkrun	3 Dec	23:15	62.43%
Portrush parkrun	19 Nov	24:51	58.41%
Portrush parkrun	5 Nov	26:22	54.62%
Ecos parkrun, Ballymena	29 Oct	23:27	61.41%
Ecos parkrun, Ballymena	6 Aug	19:42	73.10%
Portrush parkrun	30 Jul	21:32	66.88%
LacPatrick Milk Run 5 Mile Road Race	29 Jul	32:13	73.89%
KK McArthur Dervock 10k	23 Jul	41:44	71.82%
Jude Gallagher Memorial Round the Bridges 10 Mile Race	30 Jun	1:06:37	73.81%
Ballymena Runners Golden Mile	13 Jun	5:39	73.30%
Portrush parkrun	11 Jun	20:47	69.29%
Limavady parkrun	4 Jun	19:33	73.66%
The Fairhill 5 Mile Road Race	1 Jun	32:21	73.58%
Albertville 4 Mile Road Race	20 May	25:18	73.28%
Limavady parkrun	14 May	19:31	73.79%
Portrush parkrun	7 May	22:04	65.26%
Ecos parkrun, Ballymena	30 Apr	19:52	72.49%
Limavady parkrun	23 Apr	19:54	72.36%
Deep RiverRock Queens 3km	20 Apr	11:45	69.67%
SSE Airtricity 10 Mile Road Race	5 Mar	1:09:16	70.98%
O'Cahans 5 Mile Trail Race	13 Feb	40:03	59.44%
Portrush parkrun	23 Jan	21:25	67.24%
Portrush parkrun	2 Jan	21:41	66.41%
2015	Date	Result	WAVA
Limavady parkrun	7 Nov	19:49	72.11%
Limavady parkrun	24 Oct	19:50	72.04%
Ecos parkrun, Ballymena	17 Oct	20:07	71.03%
Run 'N' The Bann 5k	3 Sep	20:12	70.74%
Portrush parkrun	22 Aug	21:04	67.83%
Edwin May Nissan Coleraine 5 Mile Classic	12 Aug	33:18	70.93%
Milk Run 5 Mile Road Race	31 Jul	34:36	68.26%
Edinburgh parkrun	23 May	21:40	65.95%
2014	Date	Result	WAVA
Springwell Cross country	1 Nov	37:52	61.89%
Ecos Parkrun Ballymena #120	27 Sep	19:56	71.12%
Ecos Parkrun Ballymena #119	20 Sep	20:20	69.72%
Great North Run	7 Sep	1:37:12	66.06%
Ecos Parkrun Ballymena #116	30 Aug	20:36	68.82%
Ecos Parkrun Ballymena #115	23 Aug	20:21	69.67%
Ecos Parkrun Ballymena #114	16 Aug	20:23	69.55%
Ecos Parkrun Ballymena #113	9 Aug	20:44	68.38%
Ecos Parkrun Ballymena #112	2 Aug	20:39	68.66%
K K McArthur Dervock Half Marathon	19 Jul	1:37:23	65.94%
Race Over The Glens	1 Jan	1:10:25	36.61%
2013	Date	Result	WAVA
Ecos Parkrun Ballymena #79	16 Nov	19:50	71.48%
Ecos Parkrun Ballymena #78	9 Nov	20:15	69.48%
Ecos Parkrun Ballymena #65	10 Aug	19:19	72.83%
Sperrin Harriers 5 Mile Classic	2 Aug	31:23	74.10%
NFU Mutual 5 Mile Road Race	26 Jul	31:43	73.33%
K K McArthur Dervock Half Marathon	20 Jul	1:35:36	66.63%
Dalriada Festival 5km Race Glenarm	16 Jul	19:56	70.58%
Ecos Parkrun Ballymena #61	13 Jul	19:23	72.58%
Jude Gallagher Memorial Round the Bridges 10 Mile Race	27 Jun	1:06:58	71.67%
2012	Date	Result	WAVA
Ecos Parkrun Ballymena #35	29 Dec	20:45	67.80%
Seeley Cup 10k	17 Nov	40:57	71.51%
McConnell Shield XC	3 Nov	33:24	69.09%
Ecos Parkrun Ballymena #28	27 Oct	23:50	58.58%
NI Masters Open XC Races	13 Oct	33:25	68.66%
Ecos Parkrun Ballymena #25	6 Oct	19:18	72.34%
Bangor Classic 10k	29 Sep	40:20	72.05%
Ecos Parkrun Ballymena #22	15 Sep	19:17	72.40%
Run 'N' The Bann 5k	6 Sep	19:23	72.03%
Sperrin Harriers 5 Mile Classic	3 Aug	32:08	71.82%
NFU Mutual 5 Mile Road Race	27 Jul	31:47	72.61%
Jude Gallagher Memorial Round the Bridges 10 Mile Race	28 Jun	1:07:19	70.74%
Lisburn 10km	20 Jun	40:50	71.16%
Active Antrim 5 Mile Road Race	15 Jun	37:16	61.93%
Ecos Parkrun Ballymena #11	9 Jun	21:51	63.89%
Belfast City Marathon	7 May	4:05:15	53.51%
Ecos Parkrun Ballymena #4	21 Apr	19:08	72.97%
Whitehead 5 Mile Road Race	9 Apr	31:18	73.73%
Larne Half Marathon	24 Mar	1:28:36	71.31%
Albertville 5 Mile Road Race	3 Mar	31:59	72.16%
Roe Valley Country Park 8k Trail Race	18 Feb	31:59	71.74%
2011	Date	Result	WAVA
Malcolm Cup XC Races	3 Dec	22:24	60.18%
Seeley Cup 10k	19 Nov	42:29	68.40%
The 77th McConnell Shield XC	12 Nov	37:03	61.82%
Belfast Waterworks Park Run #53	5 Nov	20:13	68.54%
Belfast Waterworks Park Run #52	29 Oct	20:24	67.92%
Jude Gallagher Memorial Round the Bridges 10 Miles	30 Jun	1:13:05	64.64%
Belfast Waterworks Park Run #34	25 Jun	20:51	66.46%
Summer Trail Races Race 4 Tardree Forest	21 Jun	23:37	66.09%
Belfast Waterworks Park Run #32	11 Jun	20:00	69.28%
Summer Trail Races Race 3 Randalstown Forest	7 Jun	31:31	67.59%
Queens 5k Race Round The River	30 Mar	18:48	73.70%
Larne Half Marathon	19 Mar	1:27:06	71.96%
Antrim IAAF International XC Vets Race	22 Jan	28:57	72.76%
NI Junior/Intermediate & Masters XC Championship	8 Jan	33:04	68.86%
2010	Date	Result	WAVA
Castlewellan Christmas Cracker	28 Dec	1:42:36	46.04%
Seeley Cup 10k	27 Nov	38:31	74.88%
McConnell Shield XC	6 Nov	33:42	67.46%
Bobby Rea Memorial XC Races	23 Oct	30:11	70.20%
Comber Cup XC Races	16 Oct	33:05	68.32%
Bangor 10km Road Race	25 Sep	38:38	74.09%
NIMAA 5k Road Race	18 Sep	18:31	74.27%
Run 'N' The Bann 5k	2 Sep	19:01	72.32%
Inter Club Race	24 Aug	32:18	70.38%
Cloughmills 7.25 Mile Fun Run	23 Aug	48:20	69.49%
Sperrin Harriers 5 Mile Classic	7 Aug	31:27	72.28%
NFU Mutual 5 Mile Road Race	30 Jul	31:06	73.10%
Mid Antrim 7	26 Jul	45:26	71.38%
Dervock 10k	24 Jul	40:47	70.19%
Brackaghreilly 5 Mile Fun Run	21 Jul	31:56	71.19%
SPAR Coleraine 10K	14 Jul	40:36	70.50%
Strabane 10k	3 Jul	39:59	71.59%
Newry City Marathon	31 May	3:30:50	61.21%
Ballymena Ecos 5 Mile Road Race	22 May	31:44	71.64%
Belfast City Marathon	3 May	3:05:30	69.57%
University Challenge 5k Series - Coleraine	14 Apr	18:36	73.94%
Larne Half Marathon	20 Mar	1:26:56	71.53%
Albertville 5 Mile Road Race	6 Mar	31:31	72.13%
2009	Date	Result	WAVA
McConnell Shield XC Race	7 Nov	32:47	68.82%
Bobby Rea Memorial XC	24 Oct	34:42	65.02%
Comber Cup XC Races	17 Oct	32:43	68.56%
Bangor Classic 10k	26 Sep	39:28	71.98%
Embankment 5k Road Race	19 Sep	18:38	73.25%
Waterside Half Marathon	12 Sep	1:26:25	71.40%
Run n The Bann 5k	3 Sep	18:59	71.90%
Inter Club Race	25 Aug	32:10	70.14%
Scott & Gault Memorial 10 Mile Road Race	15 Aug	1:08:00	68.42%
Sperrin Harriers 5 Mile Classic	7 Aug	31:01	72.74%
Riada 5	31 Jul	31:36	71.40%
Newry City Marathon	25 May	3:19:04	64.31%
Belfast City Marathon	4 May	3:11:30	66.85%
University Challenge 5k Series Race 2- Jordanstown	15 Apr	18:48	72.60%
University Challenge 5k Series Race 1- Coleraine	8 Apr	18:19	74.52%
Larne Half Marathon	28 Mar	1:34:10	65.52%
Roe Valley Country Park Trail Race	14 Feb	32:28	69.09%
NI & Ulster Jnr/Inter/Vets XC Championships	17 Jan	36:17	61.82%
Belfast International XC Male Vets Race	3 Jan	30:25	68.24%
Race Over The Glens	1 Jan	42:25	58.51%
2008	Date	Result	WAVA
McConnell Shield	8 Nov	33:50	66.20%
Comber Cup	18 Oct	35:16	63.11%
Bangor Classic 10K	27 Sep	38:59	72.31%
Waterside Half Marathon	13 Sep	1:25:27	71.64%
Run 'n' the Bann 5k XC	4 Sep	18:40	72.55%
Ballysillan 5k	20 Aug	19:04	71.03%
Scott & Gault Memorial 10 mile Road Race	16 Aug	1:05:18	70.70%
Sperrin Harriers 5 Mile Classic	8 Aug	30:42	72.95%
Riada 5 Mile Road Race	25 Jul	30:50	72.67%
Dervock Half Marathon	19 Jul	1:29:33	68.38%
EAH Trail Race 4 - Woodburn	24 Jun	28:29	70.80%
Lisburn 10K	18 Jun	39:35	71.24%
Ballymena Ecos 5	28 May	30:40	73.06%
EAH Trail Race 2 - Ballyboley	27 May	26:42	65.36%
EAH Trail Race 1 Woodburn	13 May	17:17	69.42%
UU 5k Series Coleraine Race	23 Apr	18:56	71.56%
Queens 'Round the river' 5km	9 Apr	19:13	70.51%
Roe Valley Trail Race 08	2 Feb	28:00	66.74%
Jnr Inter Vet XC Champ 08	19 Jan	34:21	70.49%
Moira XC	12 Jan	25:02	69.71%
Race Over The Glens	1 Jan	41:29	59.39%
2007	Date	Result	WAVA
Seeley Cup 10k	8 Dec	39:48	70.86%
Malcolm Cup 07 XC	24 Nov	19:41	66.49%
Dublin Marathon	29 Oct	3:17:06	63.99%
Bangor Classic 10K	29 Sep	37:59	73.70%
Waterside Half Marathon	8 Sep	1:25:35	71.00%
Inter Club Race	28 Aug	28:25	60.93%
Sperrin Harriers 5 mile Classic	10 Aug	30:31	72.85%
Riada 5 mile Road Race	27 Jul	30:53	71.98%
Whitehead 5 mile Road Race	9 Apr	31:09	71.37%
Queen's Round The Bridges 5k 07	28 Mar	18:51	71.35%
NI Senior XC Championships Coleraine	3 Feb	47:19	71.38%
NIAF XC Bangor	20 Jan	33:35	66.20%
Stormont XC	6 Jan	32:37	67.76%
2006	Date	Result	WAVA
North West XC	16 Dec	25:30	67.90%
Seeley Cup 10k	2 Dec	40:52	68.50%
Mallusk 10km Road Race	9 Sep	38:39	71.90%
Inter Club Race	29 Aug	26:30	64.87%
Sperrin Harriers 5 mile Classic	4 Aug	30:31	72.32%
Riada 5 mile Road Race	28 Jul	30:26	72.52%
Dervock Half Marathon	22 Jul	1:31:04	66.22%
Round The Bridges 10 miles	28 Jun	1:05:07	69.87%
Lisburn Half Marathon	14 Jun	1:26:35	69.65%
Ballymena Ecos 5	31 May	30:20	72.79%
Maghera 10k	23 May	38:52	71.50%
Belfast City Marathon	1 May	3:11:33	65.51%
Larne Half Marathon	4 Mar	1:29:29	67.39%
Roe Valley Trail Race	11 Feb	26:19	78.16%
Race Over The Glens	1 Jan	39:59	60.72%
2005	Date	Result	WAVA
Seeley Cup 10k	26 Nov	38:10	72.81%
Crawfordsburn 5k Trail Race	1 Oct	19:42	67.31%
Pegasus 10k trail Race	24 Sep	41:47	66.05%
Waterside Half Marathon	10 Sep	1:27:28	68.54%
Sperrin Harriers 5 mile Classic	5 Aug	31:02	70.63%
Riada 5 mile Road Race	29 Jul	31:28	69.65%
Round The Bridges 10 miles	30 Jun	1:06:26	68.01%
Lisburn Half Marathon	15 Jun	1:28:15	67.93%
Ballymena Ecos 5	1 Jun	31:04	70.55%
Albertville 5 Mile Road Race	5 Mar	31:19	69.99%
Larne Half Marathon	2 Mar	1:29:24	67.06%
Roe Valley Trail Race	12 Feb	27:06	75.38%
Race Over The Glens	1 Jan	43:17	55.70%
2004	Date	Result	WAVA
Mid Antrim 7.1 Mile road Race	5 Aug	49:53	63.19%

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