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Rodders M50

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Ballymena Runners

Races
252
Miles
20472
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

Lion (72)

Planned Races
30th Nov 19	Seeley Cup 10k

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

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	151	6	49	177	193	188	171	170	194	114	0	0	1413
2018	33	81	111	120	167	181	158	122	129	152	123	185	1564
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

Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29
8.5mi, 1:04:34 Running - General Split Summary === 1) 1m - 7:58(7:58/m) 160cal 7.52/0mph 2) 1m - 7:41(7:41/m) 158cal 7.8/0mph 3) 1m - 7:23(7:23/m) 158cal 8.13/0mph 4) 1m - 6:56(6:56/m) 155cal 8.66/0mph 5) 1m - 7:27(7:27/m) 160cal 8.05/0mph 6) 1m - 7:31(7:31/m) 161cal 7.99/0mph 7) 1m - 7:39(7:39/m) 158cal 7.84/0mph 8) 1m - 7:46(7:46/m) 159cal 7.72/0mph 9) 0.51m - 4:12(8:15/m) 82cal 7.27/0mph Add a comment	-	2.6mi, 21:27 Running - Warm Down Cool down after intervals Split Summary === 1) 1m - 8:14(8:14/m) 158cal 7.29/0mph 2) 1m - 8:10(8:10/m) 158cal 7.35/0mph 3) 0.6m - 5:03(8:22/m) 98cal 7.17/0mph Add a comment 4.3mi, 32:04 Running - Intervals 6 x 3min with 90 secs recoveries and 2 x 1 min with 1min recoveries. Split Summary === 1) 0.47m - 3:02(6:30/m) 73cal 9.22/0mph 2) 0.15m - 1:31(10:10/m) 27cal 5.9/0mph 3) 0.46m - 3:00(6:31/m) 73cal 9.2/0mph 4) 0.15m - 1:30(10:09/m) 22cal 5.91/0mph 5) 0.45m - 3:00(6:37/m) 67cal 9.07/0mph 6) 0.14m - 1:30(10:56/m) 25cal 5.49/0mph 7) 0.46m - 3:01(6:34/m) 71cal 9.13/0mph 8) 0.14m - 1:29(10:56/m) 25cal 5.49/0mph 9) 0.47m - 3:01(6:26/m) 73cal 9.31/0mph 10) 0.14m - 1:30(10:35/m) 23cal 5.67/0mph 11) 0.46m - 3:00(6:28/m) 73cal 9.29/0mph 12) 0.14m - 1:29(10:49/m) 23cal 5.55/0mph 13) 0.16m - 1:00(6:05/m) 26cal 9.85/0mph 14) 0.09m - 1:01(10:56/m) 19cal 5.49/0mph 15) 0.16m - 1:01(6:10/m) 25cal 9.73/0mph 16) 0.22m - 2:00(8:59/m) 37cal 6.68/0mph Add a comment 2.5mi, 20:05 Running - Warm Up Warm up before intervals Split Summary === 1) 1m - 8:09(8:09/m) 157cal 7.36/0mph 2) 1m - 7:51(7:51/m) 158cal 7.65/0mph 3) 0.51m - 4:05(8:03/m) 81cal 7.45/0mph Add a comment	-	13.1mi, 1:35:31 Running - General Split Summary === 1) 1m - 6:59(6:59/m) 156cal 8.6/0mph 2) 1m - 7:35(7:35/m) 159cal 7.91/0mph 3) 1m - 7:12(7:12/m) 157cal 8.33/0mph 4) 1m - 7:08(7:08/m) 157cal 8.4/0mph 5) 1m - 7:03(7:03/m) 156cal 8.51/0mph 6) 1m - 7:13(7:13/m) 157cal 8.31/0mph 7) 1m - 7:21(7:21/m) 161cal 8.15/0mph 8) 1m - 7:15(7:15/m) 158cal 8.27/0mph 9) 1m - 7:19(7:19/m) 159cal 8.19/0mph 10) 1m - 7:38(7:38/m) 158cal 7.87/0mph 11) 1m - 7:20(7:20/m) 159cal 8.19/0mph 12) 1m - 7:19(7:19/m) 158cal 8.2/0mph 13) 1m - 7:15(7:15/m) 158cal 8.27/0mph 14) 0.12m - 53(7:34/m) 18cal 7.93/0mph Add a comment	8.1mi, 1:06:15 Running - Recovery Run Garvagh Forest anti clockwise Split Summary === 1) 1m - 8:44(8:44/m) 159cal 6.87/0mph 2) 1m - 8:30(8:30/m) 163cal 7.06/0mph 3) 1m - 8:29(8:29/m) 159cal 7.08/0mph 4) 1m - 7:51(7:51/m) 163cal 7.64/0mph 5) 1m - 8:09(8:09/m) 164cal 7.37/0mph 6) 1m - 8:10(8:10/m) 160cal 7.34/0mph 7) 1m - 8:17(8:17/m) 165cal 7.25/0mph 8) 1m - 7:40(7:40/m) 157cal 7.82/0mph 9) 0.05m - 26(7:58/m) 9cal 7.53/0mph Add a comment	6mi, 48:01 Running - General Garvagh Forest clockwise Split Summary === 1) 1m - 8:47(8:47/m) 144cal 6.83/0mph 2) 1m - 7:46(7:46/m) 164cal 7.72/0mph 3) 1m - 7:50(7:50/m) 163cal 7.67/0mph 4) 1m - 7:53(7:53/m) 161cal 7.61/0mph 5) 1m - 7:58(7:58/m) 161cal 7.54/0mph 6) 1m - 7:41(7:41/m) 159cal 7.81/0mph 7) 0.01m - 7(8:22/m) 2cal 7.17/0mph Add a comment
Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6
12.1mi, 1:26:44 Running - General Split Summary === 1) 1m - 7:20(7:20/m) 159cal 8.18/0mph 2) 1m - 7:03(7:03/m) 156cal 8.51/0mph 3) 1m - 6:54(6:54/m) 156cal 8.7/0mph 4) 1m - 6:58(6:58/m) 156cal 8.62/0mph 5) 1m - 6:57(6:57/m) 155cal 8.63/0mph 6) 1m - 7:16(7:16/m) 160cal 8.25/0mph 7) 1m - 7:04(7:04/m) 157cal 8.49/0mph 8) 1m - 6:59(6:59/m) 157cal 8.58/0mph 9) 1m - 6:57(6:57/m) 156cal 8.64/0mph 10) 1m - 7:34(7:34/m) 160cal 7.93/0mph 11) 1m - 7:22(7:22/m) 159cal 8.15/0mph 12) 1m - 7:29(7:29/m) 157cal 8.01/0mph 13) 0.12m - 50(7:05/m) 18cal 8.47/0mph Add a comment	-	2.5mi, 20:42 Running - Warm Down Cool down after intervals Split Summary === 1) 1m - 8:11(8:11/m) 160cal 7.34/0mph 2) 1m - 8:12(8:12/m) 161cal 7.32/0mph 3) 0.53m - 4:19(8:13/m) 83cal 7.3/0mph Add a comment 4.8mi, 34:03 Running - Intervals 2 sets of 2min, 2min, 3min, 2min, 1min with half recoveries and 2min between sets. Split Summary === 1) 0.34m - 2:02(6:02/m) 53cal 9.94/0mph 2) 0.11m - 1:01(9:09/m) 17cal 6.56/0mph 3) 0.33m - 2:00(6:01/m) 53cal 9.99/0mph 4) 0.11m - 59(8:51/m) 17cal 6.78/0mph 5) 0.49m - 3:02(6:10/m) 77cal 9.74/0mph 6) 0.16m - 1:30(9:30/m) 27cal 6.32/0mph 7) 0.34m - 2:02(6:00/m) 54cal 9.99/0mph 8) 0.1m - 59(9:28/m) 17cal 6.34/0mph 9) 0.17m - 1:01(5:51/m) 27cal 10.24/0mph 10) 0.21m - 2:03(9:46/m) 38cal 6.14/0mph 11) 0.34m - 2:01(6:01/m) 53cal 9.98/0mph 12) 0.12m - 1:01(8:32/m) 20cal 7.04/0mph 13) 0.32m - 2:00(6:11/m) 52cal 9.7/0mph 14) 0.11m - 1:02(9:36/m) 17cal 6.25/0mph 15) 0.48m - 3:01(6:14/m) 78cal 9.63/0mph 16) 0.15m - 1:30(9:43/m) 25cal 6.18/0mph 17) 0.34m - 2:02(5:59/m) 54cal 10.01/0mph 18) 0.12m - 1:01(8:51/m) 21cal 6.78/0mph 19) 0.17m - 1:00(5:59/m) 27cal 10.03/0mph 20) 0.31m - 2:46(8:56/m) 52cal 6.71/0mph Add a comment 2.5mi, 19:48 Running - Warm Up Warm up before intervals Split Summary === 1) 1m - 8:02(8:02/m) 158cal 7.47/0mph 2) 1m - 7:54(7:54/m) 159cal 7.6/0mph 3) 0.51m - 3:53(7:38/m) 81cal 7.87/0mph Add a comment	-	6.2mi, 44:34 Running - General Split Summary === 1) 1m - 7:28(7:28/m) 159cal 8.04/0mph 2) 1m - 7:11(7:11/m) 157cal 8.34/0mph 3) 1m - 7:02(7:02/m) 156cal 8.54/0mph 4) 1m - 7:08(7:08/m) 157cal 8.4/0mph 5) 1m - 7:06(7:06/m) 158cal 8.46/0mph 6) 1m - 7:03(7:03/m) 155cal 8.51/0mph 7) 0.22m - 1:36(7:07/m) 34cal 8.44/0mph Add a comment	12mi, 1:32:46 Running - General Garvagh Forest for 1 lap clockwise, 1 lap anti-clockwise and a few small add ons to get the distance. Split Summary === 1) 1m - 8:08(8:08/m) 158cal 7.37/0mph 2) 1m - 7:59(7:59/m) 157cal 7.52/0mph 3) 1m - 7:29(7:29/m) 160cal 8.02/0mph 4) 1m - 7:22(7:22/m) 158cal 8.14/0mph 5) 1m - 7:43(7:43/m) 162cal 7.78/0mph 6) 1m - 8:23(8:23/m) 159cal 7.16/0mph 7) 1m - 7:35(7:35/m) 160cal 7.91/0mph 8) 1m - 7:44(7:44/m) 155cal 7.76/0mph 9) 1m - 7:40(7:40/m) 159cal 7.82/0mph 10) 1m - 7:24(7:24/m) 157cal 8.12/0mph 11) 1m - 7:40(7:40/m) 157cal 7.82/0mph 12) 1m - 7:27(7:27/m) 159cal 8.05/0mph 13) 0.03m - 12(7:20/m) 4cal 8.19/0mph Add a comment	4.1mi, 32:26 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 157cal 7.28/0mph 2) 1m - 8:05(8:05/m) 158cal 7.42/0mph 3) 1m - 7:43(7:43/m) 159cal 7.78/0mph 4) 1m - 7:34(7:34/m) 159cal 7.93/0mph 5) 0.11m - 50(7:30/m) 17cal 8.01/0mph Add a comment
Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13
8.1mi, 1:04:05 Running - General Felt terrible tonight. Neck was sore and felt lethargic. Hope I feel better by Saturday for the Kells Half Marathon. Split Summary === 1) 1m - 7:49(7:49/m) 159cal 7.67/0mph 2) 1m - 7:35(7:35/m) 158cal 7.9/0mph 3) 1m - 7:38(7:38/m) 159cal 7.87/0mph 4) 1m - 7:50(7:50/m) 160cal 7.66/0mph 5) 1m - 7:52(7:52/m) 157cal 7.62/0mph 6) 1m - 8:03(8:03/m) 159cal 7.45/0mph 7) 1m - 8:07(8:07/m) 160cal 7.39/0mph 8) 1m - 8:18(8:18/m) 158cal 7.23/0mph 9) 0.1m - 52(8:31/m) 16cal 7.04/0mph Add a comment	-	2.3mi, 18:34 Running - Warm Down Cool down after intervals. Split Summary === 1) 1m - 8:16(8:16/m) 159cal 7.26/0mph 2) 1m - 7:45(7:45/m) 158cal 7.74/0mph 3) 0.3m - 2:33(8:32/m) 50cal 7.04/0mph Add a comment 4.2mi, 30:02 Running - Intervals Supposed to be 6x3min with half recoveries and 1x2min but got confused, so did 3x3min, 1x2min 30sec, 1x3min30sec, 3min, 2min. Split Summary === 1) 0.46m - 3:02(6:38/m) 73cal 9.03/0mph 2) 0.18m - 1:31(8:38/m) 30cal 6.95/0mph 3) 0.47m - 3:01(6:24/m) 74cal 9.38/0mph 4) 0.17m - 1:29(8:44/m) 28cal 6.87/0mph 5) 0.48m - 3:00(6:15/m) 76cal 9.59/0mph 6) 0.16m - 1:30(9:13/m) 27cal 6.51/0mph 7) 0.4m - 2:30(6:12/m) 60cal 9.68/0mph 8) 0.1m - 59(10:16/m) 19cal 5.85/0mph 9) 0.56m - 3:31(6:20/m) 87cal 9.48/0mph 10) 0.57m - 3:59(7:00/m) 86cal 8.57/0mph 11) 0.13m - 1:30(11:10/m) 23cal 5.37/0mph 12) 0.32m - 2:02(6:21/m) 52cal 9.46/0mph 13) 0.22m - 1:58(8:47/m) 40cal 6.84/0mph Add a comment 2.1mi, 17:22 Running - Warm Up Warm up before intervals. Split Summary === 1) 1m - 8:27(8:27/m) 158cal 7.11/0mph 2) 1m - 8:03(8:03/m) 162cal 7.46/0mph 3) 0.1m - 52(8:48/m) 16cal 6.82/0mph Add a comment	-	4.3mi, 30:53 Running - General Split Summary === 1) 1m - 7:27(7:27/m) 161cal 8.05/0mph 2) 1m - 7:00(7:00/m) 157cal 8.58/0mph 3) 1m - 7:14(7:14/m) 159cal 8.3/0mph 4) 1m - 7:05(7:05/m) 158cal 8.46/0mph 5) 0.31m - 2:07(6:55/m) 48cal 8.68/0mph Add a comment	13.1mi, 1:32:30 Running - Race Kells and Connor Half Marathon Split Summary === 1) 1m - 6:35(6:35/m) 159cal 9.12/0mph 2) 1m - 6:47(6:47/m) 157cal 8.86/0mph 3) 1m - 7:01(7:01/m) 156cal 8.55/0mph 4) 1m - 6:54(6:54/m) 156cal 8.7/0mph 5) 1m - 6:59(6:59/m) 157cal 8.59/0mph 6) 1m - 7:12(7:12/m) 158cal 8.33/0mph 7) 1m - 7:53(7:53/m) 158cal 7.61/0mph 8) 1m - 8:45(8:45/m) 155cal 6.86/0mph 9) 1m - 7:18(7:18/m) 156cal 8.21/0mph 10) 1m - 6:31(6:31/m) 158cal 9.22/0mph 11) 1m - 6:43(6:43/m) 155cal 8.94/0mph 12) 1m - 6:35(6:35/m) 157cal 9.12/0mph 13) 1m - 6:29(6:29/m) 155cal 9.25/0mph 14) 0.14m - 51(6:03/m) 20cal 9.92/0mph Add a comment 1mi, 8:16 Running - Warm Up Warm up before Kells Half Marathon Split Summary === 1) 1m - 8:12(8:12/m) 161cal 7.32/0mph 2) 0.01m - 4(13:16/m) 1cal 4.53/0mph Add a comment	7mi, 56:25 Running - Recovery Run Garvagh Forest Split Summary === 1) 1m - 8:27(8:27/m) 158cal 7.1/0mph 2) 1m - 8:18(8:18/m) 158cal 7.24/0mph 3) 1m - 8:06(8:06/m) 161cal 7.4/0mph 4) 1m - 7:49(7:49/m) 160cal 7.68/0mph 5) 1m - 8:04(8:04/m) 159cal 7.43/0mph 6) 1m - 7:45(7:45/m) 159cal 7.74/0mph 7) 1m - 7:49(7:49/m) 158cal 7.67/0mph 8) 0.01m - 7(8:46/m) 2cal 6.84/0mph Add a comment
Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20
2.6mi, 20:52 Running - Warm Down Cool down after 3 x 10mnute tempo's Split Summary === 1) 1m - 7:58(7:58/m) 160cal 7.53/0mph 2) 1m - 8:04(8:04/m) 161cal 7.44/0mph 3) 0.61m - 4:50(7:56/m) 99cal 7.56/0mph Add a comment 1.5mi, 10:03 Running - Tempo 3rd 10 minute tempo Split Summary === 1) 1m - 6:34(6:34/m) 157cal 9.14/0mph 2) 0.52m - 3:29(6:39/m) 81cal 9.03/0mph Add a comment 1.5mi, 10:05 Running - Tempo 2nd 10 min tempo Split Summary === 1) 1m - 6:43(6:43/m) 158cal 8.93/0mph 2) 0.5m - 3:22(6:43/m) 77cal 8.93/0mph Add a comment 1.5mi, 10:02 Running - Tempo 1st 10 min tempo Split Summary === 1) 1m - 6:36(6:36/m) 158cal 9.1/0mph 2) 0.53m - 3:26(6:28/m) 83cal 9.28/0mph Add a comment 2mi, 16:03 Running - Warm Up Warm up before 3 x 10minute tempo's Split Summary === 1) 1m - 8:02(8:02/m) 156cal 7.47/0mph 2) 1m - 7:55(7:55/m) 160cal 7.58/0mph 3) 0.01m - 7(8:01/m) 2cal 7.49/0mph Add a comment	-	2.1mi, 17:02 Running - Warm Down Cool down after intervals Split Summary === 1) 1m - 8:18(8:18/m) 161cal 7.24/0mph 2) 1m - 8:08(8:08/m) 160cal 7.38/0mph 3) 0.07m - 36(8:35/m) 11cal 6.99/0mph Add a comment 4.7mi, 34:05 Running - Intervals 3 sets of 3min, 2min, 1min with half recoveries and 2min between sets and then 1 x 2min. Split Summary === 1) 0.47m - 3:02(6:25/m) 77cal 9.36/0mph 2) 0.16m - 1:31(9:37/m) 26cal 6.24/0mph 3) 0.32m - 2:00(6:18/m) 45cal 9.53/0mph 4) 0.1m - 59(10:04/m) 16cal 5.96/0mph 5) 0.17m - 1:01(6:00/m) 28cal 9.99/0mph 6) 0.2m - 2:00(9:48/m) 37cal 6.12/0mph 7) 0.48m - 3:01(6:14/m) 76cal 9.62/0mph 8) 0.15m - 1:29(10:02/m) 23cal 5.98/0mph 9) 0.33m - 2:01(6:11/m) 51cal 9.7/0mph 10) 0.09m - 1:00(10:38/m) 15cal 5.64/0mph 11) 0.17m - 1:02(5:53/m) 28cal 10.21/0mph 12) 0.2m - 1:59(9:50/m) 37cal 6.1/0mph 13) 0.49m - 3:01(6:11/m) 77cal 9.71/0mph 14) 0.15m - 1:30(9:51/m) 25cal 6.09/0mph 15) 0.32m - 2:00(6:16/m) 46cal 9.58/0mph 16) 0.1m - 1:00(9:54/m) 16cal 6.06/0mph 17) 0.17m - 1:00(5:51/m) 25cal 10.27/0mph 18) 0.11m - 1:01(9:15/m) 21cal 6.49/0mph 19) 0.32m - 2:01(6:13/m) 47cal 9.66/0mph 20) 0.15m - 1:30(9:41/m) 26cal 6.2/0mph Add a comment 2mi, 16:35 Running - General Warm up before intervals Split Summary === 1) 1m - 7:56(7:56/m) 156cal 7.56/0mph 2) 1m - 8:33(8:33/m) 159cal 7.02/0mph 3) 0.01m - 6(12:06/m) 1cal 4.96/0mph Add a comment	-	6.2mi, 45:04 Running - General Split Summary === 1) 1m - 7:44(7:44/m) 159cal 7.76/0mph 2) 1m - 7:14(7:14/m) 158cal 8.29/0mph 3) 1m - 7:10(7:10/m) 158cal 8.36/0mph 4) 1m - 7:09(7:09/m) 158cal 8.39/0mph 5) 1m - 7:13(7:13/m) 157cal 8.31/0mph 6) 1m - 6:58(6:58/m) 156cal 8.62/0mph 7) 0.22m - 1:35(7:05/m) 34cal 8.47/0mph Add a comment	2.6mi, 23:06 Running - Warm Down Cool down with Colum after Limavady Parkrun Split Summary === 1) 1m - 9:02(9:02/m) 156cal 6.64/0mph 2) 1m - 8:46(8:46/m) 156cal 6.84/0mph 3) 0.6m - 5:18(8:51/m) 93cal 6.78/0mph Add a comment 3.1mi, 19:37 Running - parkrun Limavady Parkrun Split Summary === 1) 1m - 6:14(6:14/m) 158cal 9.63/0mph 2) 1m - 6:26(6:26/m) 155cal 9.32/0mph 3) 1m - 6:31(6:31/m) 156cal 9.22/0mph 4) 0.08m - 27(5:23/m) 11cal 11.15/0mph Add a comment 2.5mi, 19:20 Running - Warm Up Warm up before Limavady Parkrun Split Summary === 1) 1m - 8:08(8:08/m) 158cal 7.38/0mph 2) 1m - 7:30(7:30/m) 160cal 7.99/0mph 3) 0.52m - 3:42(7:08/m) 82cal 8.42/0mph Add a comment	7.2mi, 56:51 Running - General Garvagh Forest anti-clockwise Split Summary === 1) 1m - 8:49(8:49/m) 160cal 6.81/0mph 2) 1m - 7:59(7:59/m) 158cal 7.52/0mph 3) 1m - 7:45(7:45/m) 159cal 7.75/0mph 4) 1m - 7:52(7:52/m) 157cal 7.62/0mph 5) 1m - 7:42(7:42/m) 157cal 7.78/0mph 6) 1m - 7:27(7:27/m) 159cal 8.06/0mph 7) 1m - 7:42(7:42/m) 160cal 7.8/0mph 8) 0.21m - 1:36(7:49/m) 35cal 7.68/0mph Add a comment

Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	1	5:39 5:39/mi	73.30													5:39 73.30
3km	3	11:31 6:11/mi	71.64													11:45 69.67	11:31 71.64
2.8mi	1	17:17 6:17/mi	69.42					17:17 69.42
3mi	3	19:41 6:34/mi	66.49				19:41 66.49
5km	94	18:19 5:54/mi	76.95		19:42 67.31		18:51 71.35	18:40 72.55	18:19 74.52	18:31 74.27	18:48 73.70	19:08 72.97	19:19 72.83	19:56 71.12	19:49 72.11	19:31 73.79	19:30 75.03	19:10 76.95	19:35 75.31
3.5mi	1	23:37 6:45/mi	66.09								23:37 66.09
4mi	6	25:18 6:20/mi	73.28			26:30 64.87	28:25 60.93									25:18 73.28
4.5mi	1	28:29 6:20/mi	70.80					28:29 70.80
7.4km	1	28:57 6:18/mi	72.76								28:57 72.76
4.6mi	1	30:25 6:37/mi	68.24						30:25 68.24
4.7mi	1	31:31 6:47/mi	67.59								31:31 67.59
7.5km	3	26:19 5:39/mi	78.16		27:06 75.38	26:19 78.16				30:11 70.20
8km	9	32:28 6:32/mi	69.09					35:16 63.11	32:28 69.09	33:05 68.32	33:04 68.86	33:25 68.66
5mi	48	30:20 6:04/mi	76.34		31:02 70.63	30:20 72.79	30:31 72.85	30:40 73.06	31:01 72.74	31:06 73.10	37:03 61.82	31:18 73.73	31:23 74.10		33:18 70.93	32:13 73.89	32:51 73.03	32:27 74.53	31:56 76.34
8.7km	1	34:21 6:21/mi	70.49					34:21 70.49
5.5mi	6	42:25 7:43/mi	58.51						42:25 58.51
10km	24	37:59 6:07/mi	76.71		38:10 72.81	38:39 71.90	37:59 73.70	38:59 72.31	39:28 71.98	38:31 74.88	42:29 68.40	40:20 72.05					39:59 76.16	40:01 76.71
7mi	1	45:26 6:29/mi	71.38							45:26 71.38
7.1mi	1	49:53 7:02/mi	63.19	49:53 63.19
7.3mi	1	48:20 6:40/mi	69.49							48:20 69.49
10mi	11	1:05:07 6:31/mi	73.81		1:06:26 68.01	1:05:07 69.87		1:05:18 70.70	1:08:00 68.42		1:13:05 64.64	1:07:19 70.74	1:06:58 71.67			1:06:37 73.81		1:09:52 71.54
21km	1	1:34:27 7:14/mi	70.01															1:34:27 70.01
13.1mi	19	1:25:27 6:31/mi	72.39		1:27:28 68.54	1:26:35 69.65	1:25:35 71.00	1:25:27 71.64	1:26:25 71.40	1:26:56 71.53	1:27:06 71.96	1:28:36 71.31	1:35:36 66.63	1:37:12 66.06				1:56:42 56.89	1:32:30 72.39
26.2mi	9	3:05:30 7:05/mi	70.16			3:11:33 65.51	3:17:06 63.99		3:11:30 66.85	3:05:30 69.57		4:05:15 53.51						3:16:59 70.16	3:24:33 68.18
27mi	2	3:53:32 8:39/mi	61.52															4:12:40 56.35	3:53:32 61.52

2019	Distance	Date	Result	WAVA
Limavady parkrun	5km	19 Oct	19:37	75.18%
Kells and Connor Half Marathon	13.1mi	12 Oct	1:32:30	72.39%
Run 'N' The Bann 5k	5km	12 Sep	19:21	76.22%
Ecos parkrun, Ballymena	5km	31 Aug	19:41	74.93%
Limavady parkrun	5km	24 Aug	19:35	75.31%
Limavady parkrun	5km	17 Aug	19:39	75.05%
More Than a Marathon	26.99mi	3 Aug	3:53:32	61.52%
Antrim Coast Road Marathon	26.2mi	29 Jun	3:24:33	68.18%
The Fairhill 5 Mile Road Race	5mi	5 Jun	31:56	76.34%
Ecos parkrun, Ballymena	5km	25 May	19:54	74.11%
Race Over The Glens	5.5mi	1 Jan	40:55	65.54%
2018	Distance	Date	Result	WAVA
Ecos parkrun, Ballymena	5km	22 Dec	19:22	76.15%
Ecos parkrun, Ballymena	5km	8 Dec	19:38	75.12%
Seeley Cup 10k	10km	1 Dec	40:01	76.71%
Limavady parkrun	5km	17 Nov	19:10	76.95%
Limavady parkrun	5km	3 Nov	19:51	73.71%
Ecos parkrun, Ballymena	5km	27 Oct	19:30	75.03%
Ecos parkrun, Ballymena	5km	13 Oct	19:46	74.02%
Limavady parkrun	5km	6 Oct	19:20	75.68%
Derry City parkrun	5km	22 Sep	20:01	73.09%
Ecos parkrun, Ballymena	5km	15 Sep	19:38	74.52%
More Than a Marathon	26.99mi	11 Aug	4:12:40	56.35%
LacPatrick Milk Run 5 Mile Road Race	5mi	27 Jul	32:27	74.53%
Antrim Coast Road Marathon	26.2mi	30 Jun	3:16:59	70.16%
The School Run Cullybackey 5k	5km	12 Jun	19:43	74.21%
Limavady parkrun	5km	5 May	20:05	72.85%
Garvagh 21K Trail Run	21km	15 Apr	1:34:27	70.01%
Larne Half Marathon	13.1mi	24 Mar	1:56:42	56.89%
SSE Airtricity 10 Mile Road Race	10mi	10 Mar	1:09:52	71.54%
2017	Distance	Date	Result	WAVA
Limavady parkrun	5km	23 Dec	19:30	75.03%
North West XC	6km	16 Dec	24:23	72.00%
Malcolm Cup XC Races	3mi	2 Dec	20:22	69.37%
Seeley Cup 10k	10km	25 Nov	39:59	76.16%
Ecos parkrun, Ballymena	5km	11 Nov	19:48	73.30%
McConnell Shield XC	5mi	4 Nov	35:50	66.95%
Antrim parkrun	5km	28 Oct	19:49	73.24%
Limavady parkrun	5km	14 Oct	19:33	74.24%
Bangor 10k	10km	30 Sep	40:40	74.29%
Wallace parkrun, Lisburn	5km	23 Sep	20:22	71.26%
Run 'N' The Bann 5k	5km	14 Sep	19:35	74.11%
Limavady parkrun	5km	9 Sep	19:58	72.69%
Inter Club Race	5mi	29 Aug	33:22	71.90%
Edwin May Nissan Coleraine 5 Mile Classic	5mi	9 Aug	35:21	67.87%
Ecos parkrun, Ballymena	5km	5 Aug	20:02	72.45%
LacPatrick Milk Run 5 Mile Road Race	5mi	28 Jul	32:51	73.03%
Dervock Centra 10k	10km	22 Jul	41:55	72.07%
Ecos parkrun, Ballymena	5km	24 Jun	19:52	73.06%
Limavady parkrun	5km	17 Jun	19:48	73.30%
Acorns AC Night of 3000m	3km	14 Jun	11:31	71.64%
Derry City parkrun	5km	10 Jun	20:35	70.51%
Ecos parkrun, Ballymena	5km	27 May	20:08	72.09%
Limavady parkrun	5km	6 May	20:13	71.79%
Ecos parkrun, Ballymena	5km	29 Apr	20:27	70.97%
Bay Road 5k	5km	12 Apr	20:22	71.26%
Deep RiverRock Queens 3km	3km	29 Mar	12:05	68.28%
Antrim parkrun	5km	18 Mar	21:29	67.56%
Wallace parkrun, Lisburn	5km	11 Mar	21:45	66.73%
Portrush parkrun	5km	4 Mar	23:56	60.64%
Limavady parkrun	5km	25 Feb	22:28	64.60%
2016	Distance	Date	Result	WAVA
Portrush parkrun	5km	31 Dec	23:31	61.72%
Portrush parkrun	5km	3 Dec	23:15	62.43%
Portrush parkrun	5km	19 Nov	24:51	58.41%
Portrush parkrun	5km	5 Nov	26:22	54.62%
Ecos parkrun, Ballymena	5km	29 Oct	23:27	61.41%
Ecos parkrun, Ballymena	5km	6 Aug	19:42	73.10%
Portrush parkrun	5km	30 Jul	21:32	66.88%
LacPatrick Milk Run 5 Mile Road Race	5mi	29 Jul	32:13	73.89%
KK McArthur Dervock 10k	10km	23 Jul	41:44	71.82%
Jude Gallagher Memorial Round the Bridges 10 Mile Race	10mi	30 Jun	1:06:37	73.81%
Ballymena Runners Golden Mile	1mi	13 Jun	5:39	73.30%
Portrush parkrun	5km	11 Jun	20:47	69.29%
Limavady parkrun	5km	4 Jun	19:33	73.66%
The Fairhill 5 Mile Road Race	5mi	1 Jun	32:21	73.58%
Albertville 4 Mile Road Race	4mi	20 May	25:18	73.28%
Limavady parkrun	5km	14 May	19:31	73.79%
Portrush parkrun	5km	7 May	22:04	65.26%
Ecos parkrun, Ballymena	5km	30 Apr	19:52	72.49%
Limavady parkrun	5km	23 Apr	19:54	72.36%
Deep RiverRock Queens 3km	3km	20 Apr	11:45	69.67%
SSE Airtricity 10 Mile Road Race	10mi	5 Mar	1:09:16	70.98%
O'Cahans 5 Mile Trail Race	5mi	13 Feb	40:03	59.44%
Portrush parkrun	5km	23 Jan	21:25	67.24%
Portrush parkrun	5km	2 Jan	21:41	66.41%
2015	Distance	Date	Result	WAVA
Limavady parkrun	5km	7 Nov	19:49	72.11%
Limavady parkrun	5km	24 Oct	19:50	72.04%
Ecos parkrun, Ballymena	5km	17 Oct	20:07	71.03%
Run 'N' The Bann 5k	5km	3 Sep	20:12	70.74%
Portrush parkrun	5km	22 Aug	21:04	67.83%
Edwin May Nissan Coleraine 5 Mile Classic	5mi	12 Aug	33:18	70.93%
Milk Run 5 Mile Road Race	5mi	31 Jul	34:36	68.26%
Edinburgh parkrun	5km	23 May	21:40	65.95%
2014	Distance	Date	Result	WAVA
Springwell Cross country	5mi	1 Nov	37:52	61.89%
Ecos Parkrun Ballymena #120	5km	27 Sep	19:56	71.12%
Ecos Parkrun Ballymena #119	5km	20 Sep	20:20	69.72%
Great North Run	13.1mi	7 Sep	1:37:12	66.06%
Ecos Parkrun Ballymena #116	5km	30 Aug	20:36	68.82%
Ecos Parkrun Ballymena #115	5km	23 Aug	20:21	69.67%
Ecos Parkrun Ballymena #114	5km	16 Aug	20:23	69.55%
Ecos Parkrun Ballymena #113	5km	9 Aug	20:44	68.38%
Ecos Parkrun Ballymena #112	5km	2 Aug	20:39	68.66%
K K McArthur Dervock Half Marathon	13.1mi	19 Jul	1:37:23	65.94%
Race Over The Glens	5.5mi	1 Jan	1:10:25	36.61%
2013	Distance	Date	Result	WAVA
Ecos Parkrun Ballymena #79	5km	16 Nov	19:50	71.48%
Ecos Parkrun Ballymena #78	5km	9 Nov	20:15	69.48%
Ecos Parkrun Ballymena #65	5km	10 Aug	19:19	72.83%
Sperrin Harriers 5 Mile Classic	5mi	2 Aug	31:23	74.10%
NFU Mutual 5 Mile Road Race	5mi	26 Jul	31:43	73.33%
K K McArthur Dervock Half Marathon	13.1mi	20 Jul	1:35:36	66.63%
Dalriada Festival 5km Race Glenarm	5km	16 Jul	19:56	70.58%
Ecos Parkrun Ballymena #61	5km	13 Jul	19:23	72.58%
Jude Gallagher Memorial Round the Bridges 10 Mile Race	10mi	27 Jun	1:06:58	71.67%
2012	Distance	Date	Result	WAVA
Ecos Parkrun Ballymena #35	5km	29 Dec	20:45	67.80%
Seeley Cup 10k	10km	17 Nov	40:57	71.51%
McConnell Shield XC	5mi	3 Nov	33:24	69.09%
Ecos Parkrun Ballymena #28	5km	27 Oct	23:50	58.58%
NI Masters Open XC Races	8km	13 Oct	33:25	68.66%
Ecos Parkrun Ballymena #25	5km	6 Oct	19:18	72.34%
Bangor Classic 10k	10km	29 Sep	40:20	72.05%
Ecos Parkrun Ballymena #22	5km	15 Sep	19:17	72.40%
Run 'N' The Bann 5k	5km	6 Sep	19:23	72.03%
Sperrin Harriers 5 Mile Classic	5mi	3 Aug	32:08	71.82%
NFU Mutual 5 Mile Road Race	5mi	27 Jul	31:47	72.61%
Jude Gallagher Memorial Round the Bridges 10 Mile Race	10mi	28 Jun	1:07:19	70.74%
Lisburn 10km	10km	20 Jun	40:50	71.16%
Active Antrim 5 Mile Road Race	5mi	15 Jun	37:16	61.93%
Ecos Parkrun Ballymena #11	5km	9 Jun	21:51	63.89%
Belfast City Marathon	26.2mi	7 May	4:05:15	53.51%
Ecos Parkrun Ballymena #4	5km	21 Apr	19:08	72.97%
Whitehead 5 Mile Road Race	5mi	9 Apr	31:18	73.73%
Larne Half Marathon	13.1mi	24 Mar	1:28:36	71.31%
Albertville 5 Mile Road Race	5mi	3 Mar	31:59	72.16%
Roe Valley Country Park 8k Trail Race	8km	18 Feb	31:59	71.74%
2011	Distance	Date	Result	WAVA
Malcolm Cup XC Races	3mi	3 Dec	22:24	60.18%
Seeley Cup 10k	10km	19 Nov	42:29	68.40%
The 77th McConnell Shield XC	5mi	12 Nov	37:03	61.82%
Belfast Waterworks Park Run #53	5km	5 Nov	20:13	68.54%
Belfast Waterworks Park Run #52	5km	29 Oct	20:24	67.92%
Jude Gallagher Memorial Round the Bridges 10 Miles	10mi	30 Jun	1:13:05	64.64%
Belfast Waterworks Park Run #34	5km	25 Jun	20:51	66.46%
Summer Trail Races Race 4 Tardree Forest	3.5mi	21 Jun	23:37	66.09%
Belfast Waterworks Park Run #32	5km	11 Jun	20:00	69.28%
Summer Trail Races Race 3 Randalstown Forest	4.65mi	7 Jun	31:31	67.59%
Queens 5k Race Round The River	5km	30 Mar	18:48	73.70%
Larne Half Marathon	13.1mi	19 Mar	1:27:06	71.96%
Antrim IAAF International XC Vets Race	7.4km	22 Jan	28:57	72.76%
NI Junior/Intermediate & Masters XC Championship	8km	8 Jan	33:04	68.86%
2010	Distance	Date	Result	WAVA
Castlewellan Christmas Cracker	10mi	28 Dec	1:42:36	46.04%
Seeley Cup 10k	10km	27 Nov	38:31	74.88%
McConnell Shield XC	5mi	6 Nov	33:42	67.46%
Bobby Rea Memorial XC Races	7.5km	23 Oct	30:11	70.20%
Comber Cup XC Races	8km	16 Oct	33:05	68.32%
Bangor 10km Road Race	10km	25 Sep	38:38	74.09%
NIMAA 5k Road Race	5km	18 Sep	18:31	74.27%
Run 'N' The Bann 5k	5km	2 Sep	19:01	72.32%
Inter Club Race	5mi	24 Aug	32:18	70.38%
Cloughmills 7.25 Mile Fun Run	7.25mi	23 Aug	48:20	69.49%
Sperrin Harriers 5 Mile Classic	5mi	7 Aug	31:27	72.28%
NFU Mutual 5 Mile Road Race	5mi	30 Jul	31:06	73.10%
Mid Antrim 7	7mi	26 Jul	45:26	71.38%
Dervock 10k	10km	24 Jul	40:47	70.19%
Brackaghreilly 5 Mile Fun Run	5mi	21 Jul	31:56	71.19%
SPAR Coleraine 10K	10km	14 Jul	40:36	70.50%
Strabane 10k	10km	3 Jul	39:59	71.59%
Newry City Marathon	26.2mi	31 May	3:30:50	61.21%
Ballymena Ecos 5 Mile Road Race	5mi	22 May	31:44	71.64%
Belfast City Marathon	26.2mi	3 May	3:05:30	69.57%
University Challenge 5k Series - Coleraine	5km	14 Apr	18:36	73.94%
Larne Half Marathon	13.1mi	20 Mar	1:26:56	71.53%
Albertville 5 Mile Road Race	5mi	6 Mar	31:31	72.13%
2009	Distance	Date	Result	WAVA
McConnell Shield XC Race	5mi	7 Nov	32:47	68.82%
Bobby Rea Memorial XC	5mi	24 Oct	34:42	65.02%
Comber Cup XC Races	8km	17 Oct	32:43	68.56%
Bangor Classic 10k	10km	26 Sep	39:28	71.98%
Embankment 5k Road Race	5km	19 Sep	18:38	73.25%
Waterside Half Marathon	13.1mi	12 Sep	1:26:25	71.40%
Run n The Bann 5k	5km	3 Sep	18:59	71.90%
Inter Club Race	5mi	25 Aug	32:10	70.14%
Scott & Gault Memorial 10 Mile Road Race	10mi	15 Aug	1:08:00	68.42%
Sperrin Harriers 5 Mile Classic	5mi	7 Aug	31:01	72.74%
Riada 5	5mi	31 Jul	31:36	71.40%
Newry City Marathon	26.2mi	25 May	3:19:04	64.31%
Belfast City Marathon	26.2mi	4 May	3:11:30	66.85%
University Challenge 5k Series Race 2- Jordanstown	5km	15 Apr	18:48	72.60%
University Challenge 5k Series Race 1- Coleraine	5km	8 Apr	18:19	74.52%
Larne Half Marathon	13.1mi	28 Mar	1:34:10	65.52%
Roe Valley Country Park Trail Race	8km	14 Feb	32:28	69.09%
NI & Ulster Jnr/Inter/Vets XC Championships	8km	17 Jan	36:17	61.82%
Belfast International XC Male Vets Race	4.6mi	3 Jan	30:25	68.24%
Race Over The Glens	5.5mi	1 Jan	42:25	58.51%
2008	Distance	Date	Result	WAVA
McConnell Shield	5mi	8 Nov	33:50	66.20%
Comber Cup	8km	18 Oct	35:16	63.11%
Bangor Classic 10K	10km	27 Sep	38:59	72.31%
Waterside Half Marathon	13.1mi	13 Sep	1:25:27	71.64%
Run 'n' the Bann 5k XC	5km	4 Sep	18:40	72.55%
Ballysillan 5k	5km	20 Aug	19:04	71.03%
Scott & Gault Memorial 10 mile Road Race	10mi	16 Aug	1:05:18	70.70%
Sperrin Harriers 5 Mile Classic	5mi	8 Aug	30:42	72.95%
Riada 5 Mile Road Race	5mi	25 Jul	30:50	72.67%
Dervock Half Marathon	13.1mi	19 Jul	1:29:33	68.38%
EAH Trail Race 4 - Woodburn	4.5mi	24 Jun	28:29	70.80%
Lisburn 10K	10km	18 Jun	39:35	71.24%
Ballymena Ecos 5	5mi	28 May	30:40	73.06%
EAH Trail Race 2 - Ballyboley	4mi	27 May	26:42	65.36%
EAH Trail Race 1 Woodburn	2.75mi	13 May	17:17	69.42%
UU 5k Series Coleraine Race	5km	23 Apr	18:56	71.56%
Queens 'Round the river' 5km	5km	9 Apr	19:13	70.51%
Roe Valley Trail Race 08	4.17mi	2 Feb	28:00	66.74%
Jnr Inter Vet XC Champ 08	8.7km	19 Jan	34:21	70.49%
Moira XC	4mi	12 Jan	25:02	69.71%
Race Over The Glens	5.5mi	1 Jan	41:29	59.39%
2007	Distance	Date	Result	WAVA
Seeley Cup 10k	10km	8 Dec	39:48	70.86%
Malcolm Cup 07 XC	3mi	24 Nov	19:41	66.49%
Dublin Marathon	26.2mi	29 Oct	3:17:06	63.99%
Bangor Classic 10K	10km	29 Sep	37:59	73.70%
Waterside Half Marathon	13.1mi	8 Sep	1:25:35	71.00%
Inter Club Race	4mi	28 Aug	28:25	60.93%
Sperrin Harriers 5 mile Classic	5mi	10 Aug	30:31	72.85%
Riada 5 mile Road Race	5mi	27 Jul	30:53	71.98%
Whitehead 5 mile Road Race	5mi	9 Apr	31:09	71.37%
Queen's Round The Bridges 5k 07	5km	28 Mar	18:51	71.35%
NI Senior XC Championships Coleraine	12km	3 Feb	47:19	71.38%
NIAF XC Bangor	5mi	20 Jan	33:35	66.20%
Stormont XC	8km	6 Jan	32:37	67.76%
2006	Distance	Date	Result	WAVA
North West XC	4mi	16 Dec	25:30	67.90%
Seeley Cup 10k	10km	2 Dec	40:52	68.50%
Mallusk 10km Road Race	10km	9 Sep	38:39	71.90%
Inter Club Race	4mi	29 Aug	26:30	64.87%
Sperrin Harriers 5 mile Classic	5mi	4 Aug	30:31	72.32%
Riada 5 mile Road Race	5mi	28 Jul	30:26	72.52%
Dervock Half Marathon	13.1mi	22 Jul	1:31:04	66.22%
Round The Bridges 10 miles	10mi	28 Jun	1:05:07	69.87%
Lisburn Half Marathon	13.1mi	14 Jun	1:26:35	69.65%
Ballymena Ecos 5	5mi	31 May	30:20	72.79%
Maghera 10k	10km	23 May	38:52	71.50%
Belfast City Marathon	26.2mi	1 May	3:11:33	65.51%
Larne Half Marathon	13.1mi	4 Mar	1:29:29	67.39%
Roe Valley Trail Race	7.5km	11 Feb	26:19	78.16%
Race Over The Glens	5.5mi	1 Jan	39:59	60.72%
2005	Distance	Date	Result	WAVA
Seeley Cup 10k	10km	26 Nov	38:10	72.81%
Crawfordsburn 5k Trail Race	5km	1 Oct	19:42	67.31%
Pegasus 10k trail Race	10km	24 Sep	41:47	66.05%
Waterside Half Marathon	13.1mi	10 Sep	1:27:28	68.54%
Sperrin Harriers 5 mile Classic	5mi	5 Aug	31:02	70.63%
Riada 5 mile Road Race	5mi	29 Jul	31:28	69.65%
Round The Bridges 10 miles	10mi	30 Jun	1:06:26	68.01%
Lisburn Half Marathon	13.1mi	15 Jun	1:28:15	67.93%
Ballymena Ecos 5	5mi	1 Jun	31:04	70.55%
Albertville 5 Mile Road Race	5mi	5 Mar	31:19	69.99%
Larne Half Marathon	13.1mi	2 Mar	1:29:24	67.06%
Roe Valley Trail Race	7.5km	12 Feb	27:06	75.38%
Race Over The Glens	5.5mi	1 Jan	43:17	55.70%
2004	Distance	Date	Result	WAVA
Mid Antrim 7.1 Mile road Race	7.1mi	5 Aug	49:53	63.19%

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