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M50 Derry / Londonderry

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Ballymena Runners

About Me
Have been running since 2004 and have had my share of injuries but in August 2021 I suffered from sciatica in my right leg followed by back and pelvic pain. Have tried some running during these 4 months but it has been too painful. Currently waiting for results of x-rays on lumbar spine and pelvis. X-rays clear and MRI scan showed evidence of the sciatic nerve being in close proximity to a disc and possible bone spur in 2 places. No surgery required and have been given permission to run again. Show More...

About Me

Have been running since 2004 and have had my share of injuries but in August 2021 I suffered from sciatica in my right leg followed by back and pelvic pain. Have tried some running during these 4 months but it has been too painful. Currently waiting for results of x-rays on lumbar spine and pelvis. X-rays clear and MRI scan showed evidence of the sciatic nerve being in close proximity to a disc and possible bone spur in 2 places. No surgery required and have been given permission to run again.

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Recent Blogs
18 Years ago today	Mar 2017

Recent Training
27th May	Warm Down	1mi	9:34
27th May	parkrun	3.1mi	23:53
27th May	Warm Up	1mi	9:30
26th May	General	3.2mi	27:18
22nd May	Mountain Biking	15.1mi	1:19:50

Planned Races
Garvagh Forest parkrun	15th Jul
York parkrun	29th Jul

12 Month Benchmarks	Run	Bike
Mile	6:42	3:12
5k	21:33	11:18
5mi	38:00	19:19
10k	47:52	24:53

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Best Times
Best WAVA

Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023
1mi	1	5:39 5:39/mi	74.24													5:39 74.24
3km	4	11:31 6:11/mi	68.41													11:45 66.54	11:31 68.41				11:58 67.94
2.8mi	1	17:17 6:17/mi	68.79					17:17 68.79
3mi	3	19:41 6:34/mi	65.90				19:41 65.90
5km	129	18:19 5:54/mi	76.57		19:42 66.72		18:51 70.74	18:40 71.96	18:19 73.88	18:31 73.62	18:48 73.06	19:08 72.32	19:19 72.18	19:56 70.48	19:49 71.45	19:31 73.11	19:30 74.33	19:10 76.22	19:14 76.57		19:51 74.79	22:55 65.84	21:45 69.38
3.5mi	1	23:37 6:45/mi	65.84								23:37 65.84
4mi	7	25:18 6:20/mi	73.07			26:30 64.65	28:25 60.72									25:18 73.07
4.5mi	1	28:29 6:20/mi	68.91					28:29 68.91
7.4km	1	28:57 6:18/mi	70.89								28:57 70.89
4.6mi	1	30:25 6:37/mi	66.47						30:25 66.47
4.7mi	1	31:31 6:47/mi	65.86								31:31 65.86
7.5km	3	26:19 5:39/mi	76.20		27:06 73.59	26:19 76.20				30:11 68.39
8km	9	32:28 6:32/mi	67.29					35:16 61.48	32:28 67.29	33:05 66.55	33:04 67.10	33:25 66.92
5mi	48	30:20 6:04/mi	74.50		31:02 68.93	30:20 70.90	30:31 70.93	30:40 71.09	31:01 70.82	31:06 71.18	37:03 60.21	31:18 71.84	31:23 72.21		33:18 69.15	32:13 72.05	32:51 71.24	32:27 72.71	31:56 74.50
8.7km	1	34:21 6:21/mi	68.62					34:21 68.62
5.5mi	6	40:55 7:26/mi	63.96						42:25 56.97										40:55 63.96
10km	26	37:59 6:07/mi	76.27		38:10 70.42	38:39 69.54	37:59 71.16	38:59 69.78	39:28 69.42	38:31 72.26	42:29 66.03	40:20 69.55					39:59 73.68	40:01 74.24	39:17 76.27		41:54 72.12
7mi	1	45:26 6:29/mi	69.16							45:26 69.16
7.1mi	1	49:53 7:02/mi	61.68	49:53 61.68
7.3mi	1	48:20 6:40/mi	67.33							48:20 67.33
10mi	12	1:05:07 6:31/mi	71.86		1:06:26 66.55	1:05:07 68.19		1:05:18 68.77	1:08:00 66.51		1:13:05 62.86	1:07:19 68.80	1:06:58 69.73			1:06:37 71.86		1:09:52 69.69		1:13:08 67.73
13.1mi	21	1:25:01 6:29/mi	70.25		1:27:28 66.88	1:26:35 67.84	1:25:35 68.98	1:25:01 69.86	1:26:25 69.19	1:26:56 69.30	1:27:06 69.73	1:28:36 69.12	1:35:36 64.59	1:37:12 64.06				1:34:27 68.20	1:32:30 70.25		1:37:49 67.60
26.2mi	9	3:05:30 7:05/mi	68.57			3:11:33 64.30	3:17:06 62.81		3:11:30 65.47	3:05:30 68.10		4:05:15 52.36						3:16:59 68.57	3:24:33 66.61
27mi	2	3:53:32 8:39/mi	60.10															4:12:40 55.07	3:53:32 60.10

Date	Planned Races			Distance
29 Jul	York parkrun Confirmed			5km
15 Jul	Garvagh Forest parkrun Confirmed			5km
2023		Result	WAVA	Distance
27 May	Garvagh Forest parkrun	23:53	63.18	5km
6 May	Garvagh Forest parkrun	23:36	63.94	5km
29 Apr	Garvagh Forest parkrun	24:12	62.35	5km
23 Mar	Queens 5k Race Round The River	22:28	67.16	5km
18 Mar	Garvagh Forest parkrun	23:22	64.58	5km
10 Mar	Coleraine Campus NI & Ulster 5k Championships	22:05	68.33	5km
4 Mar	Limavady parkrun SB	21:45	69.38	5km
18 Feb	Garvagh Forest parkrun	23:08	65.23	5km
4 Feb	Portrush parkrun	23:24	64.48	5km
28 Jan	Garvagh Forest parkrun	23:59	62.92	5km
7 Jan	Derry XC Formerly North West XC (City of Derry Spartans)	33:59	53.63	6km
2022		Result	WAVA	Distance
31 Dec	Limavady parkrun SB	22:55	65.84	5km
24 Dec	Garvagh Forest parkrun	24:01	62.83	5km
10 Dec	Irwin Speirs Memorial XC (Acorns AC)	34:52	56.15	4mi
19 Nov	Limavady parkrun	23:04	65.42	5km
12 Nov	Garvagh Forest parkrun	24:10	61.93	5km
5 Nov	Garvagh Forest parkrun	24:38	60.76	5km
15 Oct	Garvagh Forest parkrun	24:22	61.42	5km
8 Oct	Garvagh Forest parkrun	24:30	61.09	5km
1 Oct	Garvagh Forest parkrun	24:50	60.27	5km
24 Sep	Royal Air Force Benevolent Fund 5k Trail Run	23:52	62.71	5km
10 Sep	Garvagh Forest parkrun	25:06	59.63	5km
3 Sep	Garvagh Forest parkrun	25:18	59.16	5km
20 Aug	Garvagh Forest parkrun	24:53	60.15	5km
13 Aug	Garvagh Forest parkrun	25:19	59.12	5km
30 Jul	Garvagh Forest parkrun	26:11	57.16	5km
23 Jul	Garvagh Forest parkrun	26:07	57.31	5km
16 Jul	Garvagh Forest parkrun	26:21	56.80	5km
2021		Result	WAVA	Distance
7 Aug	Garvagh Forest Parkrun	20:59	70.75	5km
2 Aug	Broughshane 10k SB	41:54	72.12	10km
24 Jul	Limavady parkrun	20:13	73.43	5km
17 Jul	Limavady parkrun	19:58	74.35	5km
10 Jul	Limavady parkrun SB	19:51	74.79	5km
3 Jul	Portrush parkrun	20:55	70.97	5km
26 Jun	GNR81 Virtual Race SB	1:37:49	67.60	13.1mi
18 Jun	Vitality Membership Virtual Lisburn Run 3km SB	11:58	67.94	3km
2020		Result	WAVA	Distance
7 Mar	Walled City Derry 10 Mile Road Race SB	1:13:08	67.73	10mi
2019		Result	WAVA	Distance
28 Dec	Portrush parkrun	23:33	62.53	5km
14 Dec	North West XC	26:17	67.65	6km
30 Nov	Seeley Cup 10k SB	39:17	76.27	10km
23 Nov	Ecos parkrun, Ballymena	19:38	75.01	5km
16 Nov	Limavady parkrun SB	19:14	76.57	5km
2 Nov	Limavady parkrun	19:24	75.30	5km
19 Oct	Limavady parkrun	19:37	74.47	5km
12 Oct	Kells and Connor Half Marathon SB	1:32:30	70.25	13.1mi
12 Sep	Run 'N' The Bann 5k	19:21	75.50	5km
31 Aug	Ecos parkrun, Ballymena	19:41	74.22	5km
24 Aug	Limavady parkrun	19:35	74.60	5km
17 Aug	Limavady parkrun	19:39	74.35	5km
3 Aug	More Than a Marathon PB	3:53:32	60.10	26.99mi
29 Jun	Antrim Coast Road Marathon SB	3:24:33	66.61	26.2mi
5 Jun	The Fairhill 5 Mile Road Race SB	31:56	74.50	5mi
25 May	Ecos parkrun, Ballymena	19:54	73.41	5km
1 Jan	Race Over The Glens PB	40:55	63.96	5.5mi
2018		Result	WAVA	Distance
22 Dec	Ecos parkrun, Ballymena	19:22	75.43	5km
8 Dec	Ecos parkrun, Ballymena	19:38	74.41	5km
1 Dec	Seeley Cup 10k SB	40:01	74.24	10km
17 Nov	Limavady parkrun SB	19:10	76.22	5km
3 Nov	Limavady parkrun	19:51	73.02	5km
27 Oct	Ecos parkrun, Ballymena	19:30	74.33	5km
13 Oct	Ecos parkrun, Ballymena	19:46	73.32	5km
6 Oct	Limavady parkrun	19:20	74.97	5km
22 Sep	Derry City parkrun	20:01	72.41	5km
15 Sep	Ecos parkrun, Ballymena	19:38	73.82	5km
11 Aug	More Than a Marathon SB	4:12:40	55.07	26.99mi
27 Jul	LacPatrick Milk Run 5 Mile Road Race SB	32:27	72.71	5mi
30 Jun	Antrim Coast Road Marathon SB	3:16:59	68.57	26.2mi
12 Jun	The School Run Cullybackey 5k	19:43	73.51	5km
5 May	Limavady parkrun	20:05	72.17	5km
15 Apr	Garvagh 21K Trail Run SB	1:34:27	68.20	13.1mi
24 Mar	Larne Half Marathon	1:56:42	55.20	13.1mi
10 Mar	SSE Airtricity 10 Mile Road Race SB	1:09:52	69.69	10mi
2017		Result	WAVA	Distance
23 Dec	Limavady parkrun SB	19:30	74.33	5km
16 Dec	North West XC	24:23	71.74	6km
2 Dec	Malcolm Cup XC Races	20:22	68.72	3mi
25 Nov	Seeley Cup 10k SB	39:59	73.68	10km
11 Nov	Ecos parkrun, Ballymena	19:48	72.63	5km
4 Nov	McConnell Shield XC	35:50	65.31	5mi
28 Oct	Antrim parkrun	19:49	72.57	5km
14 Oct	Limavady parkrun	19:33	73.56	5km
30 Sep	Bangor 10k	40:40	71.84	10km
23 Sep	Wallace parkrun, Lisburn	20:22	70.61	5km
14 Sep	Run 'N' The Bann 5k	19:35	73.43	5km
9 Sep	Limavady parkrun	19:58	72.02	5km
29 Aug	Inter Club Race	33:22	70.14	5mi
9 Aug	Edwin May Nissan Coleraine 5 Mile Classic	35:21	66.20	5mi
5 Aug	Ecos parkrun, Ballymena	20:02	71.78	5km
28 Jul	LacPatrick Milk Run 5 Mile Road Race SB	32:51	71.24	5mi
22 Jul	Dervock Centra 10k	41:55	69.70	10km
24 Jun	Ecos parkrun, Ballymena	19:52	72.38	5km
17 Jun	Limavady parkrun	19:48	72.63	5km
14 Jun	Acorns AC Night of 3000m PB	11:31	68.41	3km
10 Jun	Derry City parkrun	20:35	69.86	5km
27 May	Ecos parkrun, Ballymena	20:08	71.42	5km
6 May	Limavady parkrun	20:13	71.13	5km
29 Apr	Ecos parkrun, Ballymena	20:27	70.32	5km
12 Apr	Bay Road 5k	20:22	70.61	5km
29 Mar	Deep RiverRock Queens 3km	12:05	65.21	3km
18 Mar	Antrim parkrun	21:29	66.94	5km
11 Mar	Wallace parkrun, Lisburn	21:45	66.12	5km
4 Mar	Portrush parkrun	23:56	60.08	5km
25 Feb	Limavady parkrun	22:28	64.01	5km
2016		Result	WAVA	Distance
31 Dec	Portrush parkrun	23:31	61.15	5km
3 Dec	Portrush parkrun	23:15	61.85	5km
19 Nov	Portrush parkrun	24:51	57.87	5km
5 Nov	Portrush parkrun	26:22	54.11	5km
29 Oct	Ecos parkrun, Ballymena	23:27	60.85	5km
6 Aug	Ecos parkrun, Ballymena	19:42	72.43	5km
30 Jul	Portrush parkrun	21:32	66.26	5km
29 Jul	LacPatrick Milk Run 5 Mile Road Race SB	32:13	72.05	5mi
23 Jul	KK McArthur Dervock 10k	41:44	69.43	10km
30 Jun	Jude Gallagher Memorial Round the Bridges 10 Mile Race SB	1:06:37	71.86	10mi
13 Jun	Ballymena Runners Golden Mile PB	5:39	74.24	1mi
11 Jun	Portrush parkrun	20:47	68.65	5km
4 Jun	Limavady parkrun	19:33	72.98	5km
1 Jun	The Fairhill 5 Mile Road Race	32:21	71.75	5mi
20 May	Albertville 4 Mile Road Race PB	25:18	73.07	4mi
14 May	Limavady parkrun SB	19:31	73.11	5km
7 May	Portrush parkrun	22:04	64.66	5km
30 Apr	Ecos parkrun, Ballymena	19:52	71.82	5km
23 Apr	Limavady parkrun	19:54	71.70	5km
20 Apr	Deep RiverRock Queens 3km SB	11:45	66.54	3km
5 Mar	SSE Airtricity 10 Mile Road Race	1:09:16	69.11	10mi
13 Feb	O'Cahans 5 Mile Trail Race	40:03	57.96	5mi
23 Jan	Portrush parkrun	21:25	66.62	5km
2 Jan	Portrush parkrun	21:41	65.80	5km
2015		Result	WAVA	Distance
7 Nov	Limavady parkrun SB	19:49	71.45	5km
24 Oct	Limavady parkrun	19:50	71.39	5km
17 Oct	Ecos parkrun, Ballymena	20:07	70.38	5km
3 Sep	Run 'N' The Bann 5k	20:12	70.09	5km
22 Aug	Portrush parkrun	21:04	67.21	5km
12 Aug	Edwin May Nissan Coleraine 5 Mile Classic SB	33:18	69.15	5mi
31 Jul	Milk Run 5 Mile Road Race	34:36	66.55	5mi
23 May	Edinburgh parkrun	21:40	65.35	5km
2014		Result	WAVA	Distance
1 Nov	Springwell Cross country	37:52	60.32	5mi
27 Sep	Ecos Parkrun Ballymena #120 SB	19:56	70.48	5km
20 Sep	Ecos Parkrun Ballymena #119	20:20	69.10	5km
7 Sep	Great North Run SB	1:37:12	64.06	13.1mi
30 Aug	Ecos Parkrun Ballymena #116	20:36	68.20	5km
23 Aug	Ecos Parkrun Ballymena #115	20:21	69.04	5km
16 Aug	Ecos Parkrun Ballymena #114	20:23	68.93	5km
9 Aug	Ecos Parkrun Ballymena #113	20:44	67.76	5km
2 Aug	Ecos Parkrun Ballymena #112	20:39	68.04	5km
19 Jul	K K McArthur Dervock Half Marathon	1:37:23	63.94	13.1mi
1 Jan	Race Over The Glens	1:10:25	35.68	5.5mi
2013		Result	WAVA	Distance
16 Nov	Ecos Parkrun Ballymena #79	19:50	70.84	5km
9 Nov	Ecos Parkrun Ballymena #78	20:15	68.86	5km
10 Aug	Ecos Parkrun Ballymena #65 SB	19:19	72.18	5km
2 Aug	Sperrin Harriers 5 Mile Classic SB	31:23	72.21	5mi
26 Jul	NFU Mutual 5 Mile Road Race	31:43	71.45	5mi
20 Jul	K K McArthur Dervock Half Marathon SB	1:35:36	64.59	13.1mi
16 Jul	Dalriada Festival 5km Race Glenarm	19:56	69.95	5km
13 Jul	Ecos Parkrun Ballymena #61	19:23	71.93	5km
27 Jun	Jude Gallagher Memorial Round the Bridges 10 Mile Race SB	1:06:58	69.73	10mi
2012		Result	WAVA	Distance
29 Dec	Ecos Parkrun Ballymena #35	20:45	67.20	5km
17 Nov	Seeley Cup 10k	40:57	69.05	10km
3 Nov	McConnell Shield XC	33:24	67.32	5mi
27 Oct	Ecos Parkrun Ballymena #28	23:50	58.06	5km
13 Oct	NI Masters Open XC Races SB	33:25	66.92	8km
6 Oct	Ecos Parkrun Ballymena #25	19:18	71.70	5km
29 Sep	Bangor Classic 10k SB	40:20	69.55	10km
15 Sep	Ecos Parkrun Ballymena #22	19:17	71.76	5km
6 Sep	Run 'N' The Bann 5k	19:23	71.39	5km
3 Aug	Sperrin Harriers 5 Mile Classic	32:08	69.98	5mi
27 Jul	NFU Mutual 5 Mile Road Race	31:47	70.75	5mi
28 Jun	Jude Gallagher Memorial Round the Bridges 10 Mile Race SB	1:07:19	68.80	10mi
20 Jun	Lisburn 10km	40:50	68.70	10km
15 Jun	Active Antrim 5 Mile Road Race	37:16	60.34	5mi
9 Jun	Ecos Parkrun Ballymena #11	21:51	63.33	5km
7 May	Belfast City Marathon SB	4:05:15	52.36	26.2mi
21 Apr	Ecos Parkrun Ballymena #4 SB	19:08	72.32	5km
9 Apr	Whitehead 5 Mile Road Race SB	31:18	71.84	5mi
24 Mar	Larne Half Marathon SB	1:28:36	69.12	13.1mi
3 Mar	Albertville 5 Mile Road Race	31:59	70.30	5mi
18 Feb	Roe Valley Country Park 8k Trail Race	31:59	69.92	8km
2011		Result	WAVA	Distance
3 Dec	Malcolm Cup XC Races	22:24	59.65	3mi
19 Nov	Seeley Cup 10k SB	42:29	66.03	10km
12 Nov	The 77th McConnell Shield XC SB	37:03	60.21	5mi
5 Nov	Belfast Waterworks Park Run #53	20:13	67.94	5km
29 Oct	Belfast Waterworks Park Run #52	20:24	67.33	5km
30 Jun	Jude Gallagher Memorial Round the Bridges 10 Miles SB	1:13:05	62.86	10mi
25 Jun	Belfast Waterworks Park Run #34	20:51	65.87	5km
21 Jun	Summer Trail Races Race 4 Tardree Forest PB	23:37	65.84	3.5mi
11 Jun	Belfast Waterworks Park Run #32	20:00	68.67	5km
7 Jun	Summer Trail Races Race 3 Randalstown Forest PB	31:31	65.86	4.65mi
30 Mar	Queens 5k Race Round The River SB	18:48	73.06	5km
19 Mar	Larne Half Marathon SB	1:27:06	69.73	13.1mi
22 Jan	Antrim IAAF International XC Vets Race PB	28:57	70.89	7.4km
8 Jan	NI Junior/Intermediate & Masters XC Championship SB	33:04	67.10	8km
2010		Result	WAVA	Distance
28 Dec	Castlewellan Christmas Cracker	1:42:36	44.78	10mi
27 Nov	Seeley Cup 10k SB	38:31	72.26	10km
6 Nov	McConnell Shield XC	33:42	65.69	5mi
23 Oct	Bobby Rea Memorial XC Races SB	30:11	68.39	7.5km
16 Oct	Comber Cup XC Races SB	33:05	66.55	8km
25 Sep	Bangor 10km Road Race	38:38	71.47	10km
18 Sep	NIMAA 5k Road Race SB	18:31	73.62	5km
2 Sep	Run 'N' The Bann 5k	19:01	71.69	5km
24 Aug	Inter Club Race	32:18	68.54	5mi
23 Aug	Cloughmills 7.25 Mile Fun Run PB	48:20	67.33	7.25mi
7 Aug	Sperrin Harriers 5 Mile Classic	31:27	70.39	5mi
30 Jul	NFU Mutual 5 Mile Road Race SB	31:06	71.18	5mi
26 Jul	Mid Antrim 7 PB	45:26	69.16	7mi
24 Jul	Dervock 10k	40:47	67.70	10km
21 Jul	Brackaghreilly 5 Mile Fun Run	31:56	69.33	5mi
14 Jul	SPAR Coleraine 10K	40:36	68.01	10km
3 Jul	Strabane 10k	39:59	69.06	10km
31 May	Newry City Marathon	3:30:50	59.92	26.2mi
22 May	Ballymena Ecos 5 Mile Road Race	31:44	69.76	5mi
3 May	Belfast City Marathon PB	3:05:30	68.10	26.2mi
14 Apr	University Challenge 5k Series - Coleraine	18:36	73.29	5km
20 Mar	Larne Half Marathon SB	1:26:56	69.30	13.1mi
6 Mar	Albertville 5 Mile Road Race	31:31	70.24	5mi
2009		Result	WAVA	Distance
7 Nov	McConnell Shield XC Race	32:47	67.01	5mi
24 Oct	Bobby Rea Memorial XC	34:42	63.31	5mi
17 Oct	Comber Cup XC Races	32:43	66.78	8km
26 Sep	Bangor Classic 10k SB	39:28	69.42	10km
19 Sep	Embankment 5k Road Race	18:38	72.62	5km
12 Sep	Waterside Half Marathon SB	1:26:25	69.19	13.1mi
3 Sep	Run n The Bann 5k	18:59	71.28	5km
25 Aug	Inter Club Race	32:10	68.29	5mi
15 Aug	Scott & Gault Memorial 10 Mile Road Race SB	1:08:00	66.51	10mi
7 Aug	Sperrin Harriers 5 Mile Classic SB	31:01	70.82	5mi
31 Jul	Riada 5	31:36	69.52	5mi
25 May	Newry City Marathon	3:19:04	62.98	26.2mi
4 May	Belfast City Marathon SB	3:11:30	65.47	26.2mi
15 Apr	University Challenge 5k Series Race 2- Jordanstown	18:48	71.98	5km
8 Apr	University Challenge 5k Series Race 1- Coleraine PB	18:19	73.88	5km
28 Mar	Larne Half Marathon	1:34:10	63.50	13.1mi
14 Feb	Roe Valley Country Park Trail Race PB	32:28	67.29	8km
17 Jan	NI & Ulster Jnr/Inter/Vets XC Championships	36:17	60.21	8km
3 Jan	Belfast International XC Male Vets Race PB	30:25	66.47	4.6mi
1 Jan	Race Over The Glens SB	42:25	56.97	5.5mi
2008		Result	WAVA	Distance
8 Nov	McConnell Shield	33:50	64.44	5mi
18 Oct	Comber Cup SB	35:16	61.48	8km
27 Sep	Bangor Classic 10K SB	38:59	69.78	10km
13 Sep	Waterside Half Marathon PB	1:25:01	69.86	13.1mi
4 Sep	Run 'n' the Bann 5k XC SB	18:40	71.96	5km
20 Aug	Ballysillan 5k	19:04	70.45	5km
16 Aug	Scott & Gault Memorial 10 mile Road Race SB	1:05:18	68.77	10mi
8 Aug	Sperrin Harriers 5 Mile Classic	30:42	71.01	5mi
25 Jul	Riada 5 Mile Road Race	30:50	70.71	5mi
19 Jul	Dervock Half Marathon	1:29:33	66.32	13.1mi
24 Jun	EAH Trail Race 4 - Woodburn PB	28:29	68.91	4.5mi
18 Jun	Lisburn 10K	39:35	68.72	10km
28 May	Ballymena Ecos 5 SB	30:40	71.09	5mi
27 May	EAH Trail Race 2 - Ballyboley	26:42	65.11	4mi
13 May	EAH Trail Race 1 Woodburn PB	17:17	68.80	2.75mi
23 Apr	UU 5k Series Coleraine Race	18:56	70.95	5km
9 Apr	Queens 'Round the river' 5km	19:13	69.90	5km
2 Feb	Roe Valley Trail Race 08	28:00	64.73	4.17mi
19 Jan	Jnr Inter Vet XC Champ 08 PB	34:21	68.62	8.7km
12 Jan	Moira XC	25:02	69.44	4mi
1 Jan	Race Over The Glens	41:29	57.81	5.5mi
2007		Result	WAVA	Distance
8 Dec	Seeley Cup 10k	39:48	68.35	10km
24 Nov	Malcolm Cup 07 XC PB	19:41	65.90	3mi
29 Oct	Dublin Marathon SB	3:17:06	62.81	26.2mi
29 Sep	Bangor Classic 10K PB	37:59	71.16	10km
8 Sep	Waterside Half Marathon SB	1:25:35	68.98	13.1mi
28 Aug	Inter Club Race SB	28:25	60.72	4mi
10 Aug	Sperrin Harriers 5 mile Classic SB	30:31	70.93	5mi
27 Jul	Riada 5 mile Road Race	30:53	70.08	5mi
9 Apr	Whitehead 5 mile Road Race	31:09	69.48	5mi
28 Mar	Queen's Round The Bridges 5k 07 SB	18:51	70.74	5km
3 Feb	NI Senior XC Championships Coleraine	47:19	69.26	12km
20 Jan	NIAF XC Bangor	33:35	64.45	5mi
6 Jan	Stormont XC	32:37	66.00	8km
2006		Result	WAVA	Distance
16 Dec	North West XC	25:30	67.67	4mi
2 Dec	Seeley Cup 10k	40:52	66.14	10km
9 Sep	Mallusk 10km Road Race SB	38:39	69.54	10km
29 Aug	Inter Club Race SB	26:30	64.65	4mi
4 Aug	Sperrin Harriers 5 mile Classic	30:31	70.48	5mi
28 Jul	Riada 5 mile Road Race	30:26	70.67	5mi
22 Jul	Dervock Half Marathon	1:31:04	64.50	13.1mi
28 Jun	Round The Bridges 10 miles PB	1:05:07	68.19	10mi
14 Jun	Lisburn Half Marathon SB	1:26:35	67.84	13.1mi
31 May	Ballymena Ecos 5 PB	30:20	70.90	5mi
23 May	Maghera 10k	38:52	69.16	10km
1 May	Belfast City Marathon SB	3:11:33	64.30	26.2mi
4 Mar	Larne Half Marathon	1:29:29	65.64	13.1mi
11 Feb	Roe Valley Trail Race PB	26:19	76.20	7.5km
1 Jan	Race Over The Glens	39:59	59.17	5.5mi
2005		Result	WAVA	Distance
26 Nov	Seeley Cup 10k SB	38:10	70.42	10km
1 Oct	Crawfordsburn 5k Trail Race SB	19:42	66.72	5km
24 Sep	Pegasus 10k trail Race	41:47	64.02	10km
10 Sep	Waterside Half Marathon SB	1:27:28	66.88	13.1mi
5 Aug	Sperrin Harriers 5 mile Classic SB	31:02	68.93	5mi
29 Jul	Riada 5 mile Road Race	31:28	67.98	5mi
30 Jun	Round The Bridges 10 miles SB	1:06:26	66.55	10mi
15 Jun	Lisburn Half Marathon	1:28:15	66.28	13.1mi
1 Jun	Ballymena Ecos 5	31:04	68.86	5mi
2 Apr	Larne Half Marathon	1:29:24	65.43	13.1mi
5 Mar	Albertville 5 Mile Road Race	31:19	68.31	5mi
12 Feb	Roe Valley Trail Race SB	27:06	73.59	7.5km
1 Jan	Race Over The Glens	43:17	54.37	5.5mi
2004		Result	WAVA	Distance
5 Aug	Mid Antrim 7.1 Mile road Race PB	49:53	61.68	7.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	84	104	122	50	38	0	0	0	0	0	0	0	398
2023	0	0	10	133	145	0	0	0	0	0	0	0	288
2022	0	0	0	0	0	12	38	41	46	86	92	101	415
2022	0	0	0	0	0	0	10	164	114	46	12	0	346
2021	77	113	169	108	130	184	172	55	11	52	0	17	1088
2020	71	84	162	229	241	156	114	163	153	185	165	150	1872
2019	151	6	49	177	193	188	171	170	194	181	174	159	1813
2018	33	81	111	120	167	181	158	122	130	152	123	185	1565
2017	110	28	121	140	78	94	112	149	163	190	189	171	1546
2016	182	170	118	171	143	172	145	81	9	36	80	119	1425
2015	33	7	15	6	38	47	79	93	52	108	77	116	671
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 1st May May 1	Tue 2nd May May 2	Wed 3rd May May 3	Thu 4th May May 4	Fri 5th May May 5	Sat 6th May May 6	Sun 7th May May 7
3.1mi, 25:07 Run - General Right shin still sore. sports massage booked for Wednesday. New Garmin for todays run as strap fell off old one on Friday night. Picked up a Garmin Forerunner 30 for £25 Split Summary === 1) 1mi - 8:11(8:11/mi) 140/177bpm [1146b/mi] 96cal 92/96rpm 7.33/0mph 2) 1mi - 8:04(8:04/mi) 151/158bpm [1218b/mi] 102cal 92/95rpm 7.44/0mph 3) 1mi - 8:00(8:00/mi) 157/164bpm [1257b/mi] 104cal 93/95rpm 7.49/0mph 4) 0.11mi - 51(7:39/mi) 160/162bpm [1223b/mi] 11cal 93/95rpm 7.85/0mph Add a comment	13.1mi, 1:11:25 Bike - Mountain Biking Mountain Bike in Garvagh Forest Split Summary === 1) 1mi - 5:28(5:28/mi) 105/135bpm [574b/mi] 43cal 10.98/0mph 2) 1mi - 5:02(5:02/mi) 102/128bpm [514b/mi] 34cal 11.9/0mph 3) 1mi - 7:02(7:02/mi) 110/133bpm [774b/mi] 57cal 8.52/0mph 4) 1mi - 5:02(5:02/mi) 96/118bpm [483b/mi] 26cal 11.93/0mph 5) 1mi - 4:27(4:27/mi) 109/148bpm [484b/mi] 33cal 13.5/0mph 6) 1mi - 5:21(5:21/mi) 113/137bpm [604b/mi] 41cal 11.22/0mph 7) 1mi - 5:41(5:41/mi) 117/133bpm [665b/mi] 47cal 10.56/0mph 8) 1mi - 7:10(7:10/mi) 116/142bpm [831b/mi] 58cal 8.37/0mph 9) 1mi - 4:29(4:29/mi) 99/127bpm [443b/mi] 20cal 13.4/0mph 10) 1mi - 5:05(5:05/mi) 114/143bpm [580b/mi] 38cal 11.8/0mph 11) 1mi - 5:21(5:21/mi) 110/145bpm [588b/mi] 33cal 11.22/0mph 12) 1mi - 5:40(5:40/mi) 126/139bpm [713b/mi] 56cal 10.6/0mph 13) 1mi - 4:57(4:57/mi) 113/135bpm [559b/mi] 32cal 12.12/0mph 14) 0.12mi - 41(5:44/mi) 99/101bpm [567b/mi] 2cal 10.48/0mph Add a comment	0mi, 1:00 Cross - Sports Massage Sports Massage Add a comment 3.2mi, 26:49 Run - General Early run as going for a sports massage later today. Right shin giving most problems. Left glute not as bad. Split Summary === 1) 1mi - 8:39(8:39/mi) 134/146bpm [1158b/mi] 112cal 92/96rpm 6.94/0mph 2) 1mi - 8:23(8:23/mi) 145/152bpm [1216b/mi] 120cal 93/95rpm 7.15/0mph 3) 1mi - 8:33(8:33/mi) 150/156bpm [1281b/mi] 126cal 92/95rpm 7.02/0mph 4) 0.15mi - 1:14(8:22/mi) 157/160bpm [1314b/mi] 19cal 92/94rpm 7.17/0mph Add a comment	0mi, Cross - Rest Rest day after sports massage Add a comment	3.1mi, 25:02 Run - General Shin still sore, glute slightly niggling. Split Summary === 1) 1mi - 8:22(8:22/mi) 139/188bpm [1163b/mi] 115cal 91/96rpm 7.17/0mph 2) 1mi - 7:51(7:51/mi) 145/152bpm [1138b/mi] 114cal 92/95rpm 7.64/0mph 3) 1mi - 7:56(7:56/mi) 152/161bpm [1206b/mi] 120cal 93/95rpm 7.56/0mph 4) 0.11mi - 52(7:53/mi) 158/160bpm [1246b/mi] 13cal 92/94rpm 7.61/0mph Add a comment	1.1mi, 9:55 Run - Warm Down Cool down Split Summary === 1) 1mi - 8:54(8:54/mi) 140/150bpm [1247b/mi] 127cal 91/97rpm 6.74/0mph 2) 0.1mi - 1:01(10:21/mi) 151/153bpm [1563b/mi] 15cal 90/93rpm 5.8/0mph Add a comment 3.1mi, 23:36 Run - parkrun Garvagh Forest Parkrun. Pleased with the time as right shin quite sore again and glute niggling so I know i can go faster if these clear up. Split Summary === 1) 1mi - 8:07(8:07/mi) 152/165bpm [1235b/mi] 124cal 95/99rpm 7.38/0mph 2) 1mi - 7:56(7:56/mi) 163/166bpm [1293b/mi] 131cal 95/98rpm 7.57/0mph 3) 0.92mi - 7:33(8:10/mi) 166/171bpm [1357b/mi] 126cal 95/99rpm 7.34/0mph Add a comment 1mi, 9:13 Run - Warm Up Warm up Split Summary === 1) 1mi - 9:02(9:02/mi) 132/149bpm [1192b/mi] 117cal 91/94rpm 6.65/0mph 2) 0.01mi - 12(14:01/mi) 145/147bpm [2032b/mi] 2cal 91/92rpm 4.28/0mph Add a comment	13.1mi, 1:04:37 Bike - Mountain Biking Mountain bike on the road Split Summary === 1) 1mi - 5:07(5:07/mi) 89/110bpm [456b/mi] 28cal 11.72/0mph 2) 1mi - 4:16(4:16/mi) 89/117bpm [379b/mi] 22cal 14.09/0mph 3) 1mi - 3:43(3:43/mi) 86/112bpm [319b/mi] 16cal 16.16/0mph 4) 1mi - 4:41(4:41/mi) 91/119bpm [426b/mi] 24cal 12.81/0mph 5) 1mi - 6:28(6:28/mi) 87/101bpm [563b/mi] 29cal 9.27/0mph 6) 1mi - 6:35(6:35/mi) 95/127bpm [625b/mi] 37cal 9.12/0mph 7) 1mi - 5:44(5:44/mi) 84/105bpm [482b/mi] 24cal 10.46/0mph 8) 1mi - 4:13(4:13/mi) 81/100bpm [342b/mi] 15cal 14.23/0mph 9) 1mi - 3:39(3:39/mi) 90/110bpm [329b/mi] 17cal 16.4/0mph 10) 1mi - 5:04(5:04/mi) 83/101bpm [420b/mi] 20cal 11.85/0mph 11) 1mi - 5:24(5:24/mi) 68/82bpm [368b/mi] 10cal 11.1/0mph 12) 1mi - 4:34(4:34/mi) 74/98bpm [338b/mi] 12cal 13.15/0mph 13) 1mi - 4:42(4:42/mi) 72/92bpm [339b/mi] 11cal 12.76/0mph 14) 0.09mi - 27(5:16/mi) 67/71bpm [352b/mi] 11.41/0mph Add a comment
Mon 8th May May 8	Tue 9th May May 9	Wed 10th May May 10	Thu 11th May May 11	Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14
13.3mi, 1:14:11 Bike - Mountain Biking Mountain bike in Garvagh Forest Split Summary === 1) 1mi - 6:10(6:10/mi) 108/147bpm [666b/mi] 52cal 9.73/0mph 2) 1mi - 5:29(5:29/mi) 95/111bpm [521b/mi] 31cal 10.93/0mph 3) 1mi - 7:19(7:19/mi) 108/131bpm [790b/mi] 58cal 8.2/0mph 4) 1mi - 5:04(5:04/mi) 111/150bpm [562b/mi] 40cal 11.86/0mph 5) 1mi - 5:04(5:04/mi) 100/139bpm [507b/mi] 29cal 11.84/0mph 6) 1mi - 5:26(5:26/mi) 106/133bpm [576b/mi] 36cal 11.05/0mph 7) 1mi - 4:24(4:24/mi) 113/136bpm [498b/mi] 34cal 13.63/0mph 8) 1mi - 7:32(7:32/mi) 113/137bpm [852b/mi] 61cal 7.96/0mph 9) 1mi - 5:53(5:53/mi) 123/161bpm [724b/mi] 56cal 10.19/0mph 10) 1mi - 4:50(4:50/mi) 116/146bpm [560b/mi] 37cal 12.42/0mph 11) 1mi - 5:07(5:07/mi) 103/154bpm [527b/mi] 26cal 11.72/0mph 12) 1mi - 4:35(4:35/mi) 99/140bpm [453b/mi] 20cal 13.11/0mph 13) 1mi - 5:54(5:54/mi) 97/120bpm [572b/mi] 25cal 10.17/0mph 14) 0.32mi - 1:24(4:22/mi) 73/86bpm [319b/mi] 3cal 13.74/0mph Add a comment	3.1mi, 27:04 Run - General Right shin very sore this morning and left glute seems a little more tender Split Summary === 1) 1mi - 8:40(8:40/mi) 126/141bpm [1093b/mi] 105cal 92/94rpm 6.92/0mph 2) 1mi - 8:20(8:20/mi) 137/143bpm [1143b/mi] 114cal 93/95rpm 7.19/0mph 3) 1mi - 9:03(9:03/mi) 140/149bpm [1267b/mi] 122cal 92/95rpm 6.63/0mph 4) 0.11mi - 1:00(8:47/mi) 146/150bpm [1283b/mi] 14cal 93/95rpm 6.83/0mph Add a comment	-	15.1mi, 1:09:22 Bike - Mountain Biking Mountain bike on the road Split Summary === 1) 1mi - 4:56(4:56/mi) 140/165bpm [691b/mi] 68cal 12.16/0mph 2) 1mi - 4:27(4:27/mi) 139/164bpm [619b/mi] 61cal 13.47/0mph 3) 1mi - 4:20(4:20/mi) 128/147bpm [554b/mi] 49cal 13.86/0mph 4) 1mi - 4:10(4:10/mi) 117/147bpm [487b/mi] 34cal 14.4/0mph 5) 1mi - 3:48(3:48/mi) 106/123bpm [403b/mi] 22cal 15.78/0mph 6) 1mi - 4:17(4:17/mi) 122/139bpm [522b/mi] 40cal 14.02/0mph 7) 1mi - 3:58(3:58/mi) 133/151bpm [527b/mi] 46cal 15.13/0mph 8) 1mi - 4:25(4:25/mi) 123/141bpm [543b/mi] 40cal 13.59/0mph 9) 1mi - 4:06(4:06/mi) 98/132bpm [402b/mi] 21cal 14.64/0mph 10) 1mi - 5:16(5:16/mi) 92/132bpm [484b/mi] 18cal 11.4/0mph 11) 1mi - 4:41(4:41/mi) 77/117bpm [360b/mi] 12cal 12.82/0mph 12) 1mi - 5:13(5:13/mi) 78/92bpm [407b/mi] 13cal 11.48/0mph 13) 1mi - 4:05(4:05/mi) 83/102bpm [338b/mi] 12cal 14.71/0mph 14) 1mi - 4:47(4:47/mi) 82/121bpm [392b/mi] 16cal 12.54/0mph 15) 1mi - 6:23(6:23/mi) 70/92bpm [447b/mi] 14cal 9.4/0mph 16) 0.08mi - 31(6:35/mi) 86/98bpm [566b/mi] 1cal 9.12/0mph Add a comment	11.1mi, 59:18 Bike - Mountain Biking Mountain bike in Garvagh Forest Split Summary === 1) 1mi - 5:30(5:30/mi) 99/140bpm [545b/mi] 40cal 10.9/0mph 2) 1mi - 5:17(5:17/mi) 95/113bpm [502b/mi] 32cal 11.37/0mph 3) 1mi - 5:07(5:07/mi) 96/117bpm [492b/mi] 31cal 11.72/0mph 4) 1mi - 5:53(5:53/mi) 95/124bpm [559b/mi] 33cal 10.2/0mph 5) 1mi - 5:06(5:06/mi) 94/125bpm [480b/mi] 27cal 11.75/0mph 6) 1mi - 5:58(5:58/mi) 98/110bpm [585b/mi] 34cal 10.05/0mph 7) 1mi - 5:10(5:10/mi) 95/116bpm [491b/mi] 26cal 11.6/0mph 8) 1mi - 6:01(6:01/mi) 95/108bpm [572b/mi] 31cal 9.97/0mph 9) 1mi - 5:06(5:06/mi) 99/108bpm [504b/mi] 28cal 11.78/0mph 10) 1mi - 5:18(5:18/mi) 88/107bpm [467b/mi] 23cal 11.3/0mph 11) 1mi - 4:31(4:31/mi) 91/108bpm [411b/mi] 20cal 13.29/0mph 12) 0.06mi - 20(5:28/mi) 85/87bpm [464b/mi] 1cal 10.98/0mph Add a comment	12mi, 55:46 Bike - Mountain Biking Mountain bike on the road Split Summary === 1) 1mi - 4:44(4:44/mi) 90/103bpm [425b/mi] 26cal 12.69/0mph 2) 1mi - 4:02(4:02/mi) 101/120bpm [407b/mi] 29cal 14.88/0mph 3) 1mi - 4:36(4:36/mi) 104/115bpm [479b/mi] 34cal 13.03/0mph 4) 1mi - 4:52(4:52/mi) 105/118bpm [510b/mi] 35cal 12.35/0mph 5) 1mi - 4:26(4:26/mi) 103/117bpm [456b/mi] 29cal 13.55/0mph 6) 1mi - 3:46(3:46/mi) 87/106bpm [327b/mi] 15cal 15.94/0mph 7) 1mi - 3:49(3:49/mi) 97/108bpm [370b/mi] 21cal 15.74/0mph 8) 1mi - 5:12(5:12/mi) 114/136bpm [592b/mi] 46cal 11.55/0mph 9) 1mi - 5:00(5:00/mi) 108/129bpm [541b/mi] 37cal 11.98/0mph 10) 1mi - 4:47(4:47/mi) 106/138bpm [507b/mi] 32cal 12.55/0mph 11) 1mi - 5:04(5:04/mi) 115/140bpm [582b/mi] 43cal 11.85/0mph 12) 1mi - 5:11(5:11/mi) 102/129bpm [529b/mi] 29cal 11.58/0mph 13) 0.04mi - 19(7:25/mi) 70/70bpm [519b/mi] 8.1/0mph Add a comment	12.1mi, 1:03:20 Bike - Mountain Biking Mountain bike on the road Split Summary === 1) 1mi - 5:46(5:46/mi) 110/138bpm [634b/mi] 53cal 10.41/0mph 2) 1mi - 6:12(6:12/mi) 116/137bpm [720b/mi] 61cal 9.67/0mph 3) 1mi - 5:44(5:44/mi) 82/104bpm [470b/mi] 21cal 10.46/0mph 4) 1mi - 3:48(3:48/mi) 85/111bpm [324b/mi] 15cal 15.76/0mph 5) 1mi - 3:21(3:21/mi) 104/116bpm [349b/mi] 23cal 17.89/0mph 6) 1mi - 5:15(5:15/mi) 106/126bpm [556b/mi] 37cal 11.43/0mph 7) 1mi - 5:25(5:25/mi) 115/126bpm [623b/mi] 48cal 11.07/0mph 8) 1mi - 7:09(7:09/mi) 117/122bpm [837b/mi] 62cal 8.38/0mph 9) 1mi - 5:46(5:46/mi) 113/128bpm [651b/mi] 43cal 10.42/0mph 10) 1mi - 4:13(4:13/mi) 99/123bpm [417b/mi] 23cal 14.24/0mph 11) 1mi - 5:07(5:07/mi) 87/103bpm [445b/mi] 17cal 11.72/0mph 12) 1mi - 5:04(5:04/mi) 85/108bpm [431b/mi] 17cal 11.83/0mph 13) 0.07mi - 28(7:06/mi) 65/67bpm [461b/mi] 8.46/0mph Add a comment
Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18	Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21
14mi, 1:15:24 Bike - Mountain Biking Mountain bike in Garvagh Forest Split Summary === 1) 1mi - 5:56(5:56/mi) 91/114bpm [540b/mi] 36cal 10.1/0mph 2) 1mi - 5:16(5:16/mi) 101/124bpm [532b/mi] 38cal 11.39/0mph 3) 1mi - 6:51(6:51/mi) 107/123bpm [732b/mi] 55cal 8.76/0mph 4) 1mi - 4:54(4:54/mi) 97/119bpm [476b/mi] 29cal 12.23/0mph 5) 1mi - 4:02(4:02/mi) 97/118bpm [391b/mi] 23cal 14.87/0mph 6) 1mi - 5:13(5:13/mi) 104/132bpm [542b/mi] 35cal 11.51/0mph 7) 1mi - 5:52(5:52/mi) 104/126bpm [610b/mi] 38cal 10.23/0mph 8) 1mi - 7:11(7:11/mi) 98/126bpm [704b/mi] 39cal 8.35/0mph 9) 1mi - 4:38(4:38/mi) 82/105bpm [380b/mi] 14cal 12.95/0mph 10) 1mi - 4:32(4:32/mi) 92/121bpm [417b/mi] 21cal 13.24/0mph 11) 1mi - 4:56(4:56/mi) 80/107bpm [394b/mi] 16cal 12.17/0mph 12) 1mi - 6:02(6:02/mi) 87/125bpm [525b/mi] 25cal 9.94/0mph 13) 1mi - 5:11(5:11/mi) 86/106bpm [446b/mi] 20cal 11.58/0mph 14) 1mi - 4:42(4:42/mi) 84/105bpm [395b/mi] 17cal 12.75/0mph 15) 0.01mi - 7(8:38/mi) 80/80bpm [690b/mi] 6.95/0mph Add a comment	-	4mi, 32:40 Run - General Shin not as sore on grass but will see how it feels in the morning. Left glute still niggling too. Split Summary === 1) 1mi - 8:04(8:04/mi) 134/145bpm [1081b/mi] 109cal 91/96rpm 7.44/0mph 2) 1mi - 8:30(8:30/mi) 147/151bpm [1250b/mi] 129cal 90/93rpm 7.06/0mph 3) 1mi - 7:58(7:58/mi) 149/152bpm [1186b/mi] 122cal 90/92rpm 7.54/0mph 4) 1mi - 8:02(8:02/mi) 154/160bpm [1238b/mi] 126cal 91/94rpm 7.46/0mph 5) 0.01mi - 6(9:07/mi) 156/156bpm [1422b/mi] 1cal 92/93rpm 6.58/0mph Add a comment	-	14.2mi, 1:14:22 Bike - Mountain Biking Mountain bike in Garvagh Forest Split Summary === 1) 1mi - 5:55(5:55/mi) 93/114bpm [551b/mi] 38cal 10.13/0mph 2) 1mi - 5:17(5:17/mi) 101/121bpm [533b/mi] 38cal 11.37/0mph 3) 1mi - 7:06(7:06/mi) 114/128bpm [810b/mi] 67cal 8.45/0mph 4) 1mi - 5:11(5:11/mi) 95/117bpm [492b/mi] 30cal 11.59/0mph 5) 1mi - 4:03(4:03/mi) 95/111bpm [384b/mi] 20cal 14.83/0mph 6) 1mi - 5:35(5:35/mi) 98/116bpm [548b/mi] 31cal 10.74/0mph 7) 1mi - 5:14(5:14/mi) 93/106bpm [487b/mi] 25cal 11.46/0mph 8) 1mi - 4:32(4:32/mi) 95/116bpm [430b/mi] 23cal 13.24/0mph 9) 1mi - 5:17(5:17/mi) 95/118bpm [501b/mi] 26cal 11.37/0mph 10) 1mi - 5:26(5:26/mi) 91/117bpm [495b/mi] 25cal 11.03/0mph 11) 1mi - 3:42(3:42/mi) 94/99bpm [348b/mi] 17cal 16.23/0mph 12) 1mi - 5:57(5:57/mi) 89/100bpm [529b/mi] 25cal 10.09/0mph 13) 1mi - 4:57(4:57/mi) 85/96bpm [420b/mi] 19cal 12.14/0mph 14) 1mi - 5:13(5:13/mi) 92/103bpm [479b/mi] 25cal 11.52/0mph 15) 0.21mi - 59(4:33/mi) 85/98bpm [387b/mi] 3cal 13.19/0mph Add a comment	4mi, 33:26 Run - General Run from home to football pitches for 2 miles on grass and back home. Niggles still niggling Split Summary === 1) 1mi - 8:32(8:32/mi) 128/157bpm [1092b/mi] 106cal 90/95rpm 7.04/0mph 2) 1mi - 7:45(7:45/mi) 135/140bpm [1047b/mi] 106cal 90/93rpm 7.74/0mph 3) 1mi - 8:49(8:49/mi) 143/149bpm [1261b/mi] 130cal 90/93rpm 6.8/0mph 4) 1mi - 8:11(8:11/mi) 151/155bpm [1235b/mi] 128cal 92/95rpm 7.33/0mph 5) 0.01mi - 9(11:56/mi) 153/153bpm [1826b/mi] 2cal 91/94rpm 5.03/0mph Add a comment	12mi, 55:52 Bike - Mountain Biking Kilrea and back Split Summary === 1) 1mi - 5:13(5:13/mi) 95/119bpm [495b/mi] 35cal 11.51/0mph 2) 1mi - 3:50(3:50/mi) 102/113bpm [391b/mi] 28cal 15.67/0mph 3) 1mi - 4:07(4:07/mi) 102/116bpm [419b/mi] 30cal 14.6/0mph 4) 1mi - 3:21(3:21/mi) 102/112bpm [341b/mi] 23cal 17.93/0mph 5) 1mi - 3:39(3:39/mi) 99/111bpm [361b/mi] 22cal 16.45/0mph 6) 1mi - 4:51(4:51/mi) 102/116bpm [494b/mi] 32cal 12.38/0mph 7) 1mi - 4:26(4:26/mi) 108/116bpm [478b/mi] 33cal 13.56/0mph 8) 1mi - 5:55(5:55/mi) 117/123bpm [693b/mi] 56cal 10.13/0mph 9) 1mi - 5:19(5:19/mi) 107/122bpm [569b/mi] 37cal 11.29/0mph 10) 1mi - 5:10(5:10/mi) 91/115bpm [470b/mi] 23cal 11.62/0mph 11) 1mi - 4:37(4:37/mi) 92/109bpm [424b/mi] 19cal 13.01/0mph 12) 1mi - 5:03(5:03/mi) 99/131bpm [501b/mi] 28cal 11.86/0mph 13) 0.04mi - 22(9:56/mi) 98/105bpm [974b/mi] 2cal 6.04/0mph Add a comment
Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25	Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28
15.1mi, 1:19:50 Bike - Mountain Biking Mountain bike in Garvagh Forest Split Summary === 1) 1mi - 5:58(5:58/mi) 86/111bpm [513b/mi] 32cal 10.06/0mph 2) 1mi - 5:23(5:23/mi) 98/121bpm [527b/mi] 37cal 11.15/0mph 3) 1mi - 7:19(7:19/mi) 105/120bpm [768b/mi] 56cal 8.21/0mph 4) 1mi - 5:20(5:20/mi) 100/114bpm [533b/mi] 33cal 11.25/0mph 5) 1mi - 4:15(4:15/mi) 93/114bpm [396b/mi] 21cal 14.1/0mph 6) 1mi - 5:45(5:45/mi) 104/126bpm [598b/mi] 39cal 10.44/0mph 7) 1mi - 5:26(5:26/mi) 94/119bpm [510b/mi] 27cal 11.05/0mph 8) 1mi - 4:44(4:44/mi) 92/115bpm [436b/mi] 22cal 12.67/0mph 9) 1mi - 5:12(5:12/mi) 98/114bpm [509b/mi] 28cal 11.54/0mph 10) 1mi - 5:33(5:33/mi) 97/123bpm [538b/mi] 31cal 10.81/0mph 11) 1mi - 3:42(3:42/mi) 97/119bpm [358b/mi] 19cal 16.25/0mph 12) 1mi - 5:30(5:30/mi) 103/127bpm [567b/mi] 35cal 10.9/0mph 13) 1mi - 4:52(4:52/mi) 96/115bpm [467b/mi] 26cal 12.34/0mph 14) 1mi - 5:38(5:38/mi) 93/114bpm [523b/mi] 26cal 10.66/0mph 15) 1mi - 4:48(4:48/mi) 90/108bpm [431b/mi] 21cal 12.52/0mph 16) 0.1mi - 27(4:38/mi) 98/102bpm [454b/mi] 2cal 12.94/0mph Add a comment 4mi, 33:37 Run - Progressive Easy progressive run on grass. Shin still sore Split Summary === 1) 1mi - 8:36(8:36/mi) 137/150bpm [1179b/mi] 123cal 92/95rpm 6.97/0mph 2) 1mi - 8:28(8:28/mi) 147/149bpm [1245b/mi] 132cal 92/94rpm 7.09/0mph 3) 1mi - 8:15(8:15/mi) 151/155bpm [1246b/mi] 132cal 91/93rpm 7.27/0mph 4) 1mi - 8:10(8:10/mi) 155/161bpm [1265b/mi] 133cal 92/96rpm 7.35/0mph 5) 0.02mi - 8(7:54/mi) 152/153bpm [1200b/mi] 1cal 93/93rpm 7.6/0mph Add a comment	-	-	-	3.2mi, 27:18 Run - General Fitness test to see if I should do Parkrun in the morning. Shin still sore but think Ishould be ok for Parkrun Split Summary === 1) 1mi - 8:45(8:45/mi) 133/150bpm [1163b/mi] 119cal 92/96rpm 6.86/0mph 2) 1mi - 8:44(8:44/mi) 147/156bpm [1284b/mi] 136cal 92/95rpm 6.87/0mph 3) 1mi - 8:18(8:18/mi) 150/157bpm [1245b/mi] 130cal 92/95rpm 7.23/0mph 4) 0.17mi - 1:31(8:40/mi) 150/156bpm [1301b/mi] 23cal 92/95rpm 6.92/0mph Add a comment	1mi, 9:34 Run - Warm Down Cool down Split Summary === 1) 1mi - 9:24(9:24/mi) 144/158bpm [1354b/mi] 139cal 89/97rpm 6.38/0mph 2) 0.02mi - 10(8:17/mi) 151/152bpm [1250b/mi] 2cal 91/91rpm 7.25/0mph Add a comment 3.1mi, 23:53 Run - parkrun Garvagh Forest Parkrun. Left glute catching a few times and right shin still sore Split Summary === 1) 1mi - 7:36(7:36/mi) 160/172bpm [1216b/mi] 126cal 96/105rpm 7.9/0mph 2) 1mi - 8:01(8:01/mi) 170/176bpm [1361b/mi] 142cal 94/98rpm 7.49/0mph 3) 1mi - 8:17(8:17/mi) 171/176bpm [1418b/mi] 148cal 94/99rpm 7.24/0mph Add a comment 1mi, 9:30 Run - Warm Up Warm up Split Summary === 1) 1mi - 9:21(9:21/mi) 142/157bpm [1328b/mi] 138cal 92/96rpm 6.41/0mph 2) 0.01mi - 9(13:47/mi) 155/155bpm [2136b/mi] 2cal 92/92rpm 4.35/0mph Add a comment	-

Rodders M50 Derry / Londonderry

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M50 Derry / Londonderry