Rodders

Last on at 8pm, 26th Jul 2024

M55 Derry / Londonderry

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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

My parkrun
Garvagh Forest parkrun

Recent Training
26th Jul	Warm Down	2.2mi	19:01
26th Jul	Tempo	3.1mi	24:12
24th Jul	Warm Down	1.6mi	14:04
24th Jul	Intervals	3.1mi	22:42
24th Jul	Warm Up	1.5mi	12:48

Planned Races
Stanley Reid Memorial 5 Mile	2nd Aug
Broughshane 5 Mile Race	5th Aug
Limavady parkrun	17th Aug
Portrush 5 Mile Race	23rd Aug

12 Month Benchmarks	Run	Bike
Mile	6:49	3:18
5k	22:18	11:45
5mi	38:53	20:26
10k	50:21	25:58

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1													5:39 74.24									5:39 5:39/mi	74.24
3km	4													11:45 70.83	11:31 72.82				11:58 72.33				11:31 6:11/mi	72.82
3380m	1																				14:46 67.66		14:46 7:02/mi	67.66
2.8mi	1					17:17 68.43																	17:17 6:17/mi	68.43
3mi	3				19:41 65.80																		19:41 6:34/mi	65.80
5km	159		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	22:35 67.37	18:19 5:54/mi	76.57
3.5mi	1								23:37 65.75														23:37 6:45/mi	65.75
4mi	8			26:30 64.65	28:25 60.72									25:18 73.07									25:18 6:20/mi	73.07
4.5mi	1					28:29 68.82																	28:29 6:20/mi	68.82
7.4km	1								28:57 70.81														28:57 6:18/mi	70.81
4.6mi	1						30:25 66.40																30:25 6:37/mi	66.40
4.7mi	1								31:31 65.79														31:31 6:47/mi	65.79
7.5km	3		27:06 73.49	26:19 76.12				30:11 68.33															26:19 5:39/mi	76.12
8km	9					35:16 61.48	32:28 67.29	33:05 66.55	33:04 67.10	33:25 66.92													32:28 6:32/mi	67.29
5mi	49		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				39:08 62.87		30:20 6:04/mi	74.50
8.7km	1					34:21 68.74																	34:21 6:21/mi	68.74
5.5mi	6						42:25 57.08										40:55 64.12						40:55 7:26/mi	64.12
10km	26		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				37:59 6:07/mi	76.27
7mi	1							45:26 68.94															45:26 6:29/mi	68.94
7.1mi	1	49:53 61.52																					49:53 7:02/mi	61.52
7.3mi	1							48:20 67.24															48:20 6:40/mi	67.24
10mi	12		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					1:05:07 6:31/mi	71.86
13.1mi	21		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				1:25:01 6:29/mi	70.25
26.2mi	9			3:11:33 64.30	3:17:06 62.80		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						3:05:30 7:05/mi	68.57
27mi	2															4:12:40 55.44	3:53:32 60.51						3:53:32 8:39/mi	60.51

Date	Planned Races			Distance
23 Aug	Portrush 5 Mile Race Confirmed			5mi
17 Aug	Limavady parkrun Confirmed			5km
5 Aug	Broughshane 5 Mile Race Confirmed			5mi
2 Aug	Stanley Reid Memorial 5 Mile Confirmed			5mi
2024		Result	WAVA	Distance
20 Jul	Limavady parkrun	22:56	66.34	5km
13 Jul	Garvagh Forest parkrun	24:00	63.39	5km
29 Jun	Garvagh Forest parkrun	23:43	64.15	5km
22 Jun	Garvagh Forest parkrun	23:55	63.61	5km
8 Jun	Ecos parkrun, Ballymena	23:28	64.83	5km
25 May	The Fisherman‘s Walk parkrun	23:32	64.65	5km
18 May	Garvagh Forest parkrun	24:22	62.44	5km
23 Mar	Coleraine Campus 5k	22:35	67.37	5km
16 Mar	Limavady parkrun SB	22:35	67.37	5km
9 Mar	Garvagh Forest parkrun	24:15	62.74	5km
24 Feb	Limavady parkrun	22:48	66.73	5km
17 Feb	Garvagh Forest parkrun	23:57	63.53	5km
10 Feb	Garvagh Forest parkrun	24:19	62.57	5km
3 Feb	Garvagh Forest parkrun	24:02	63.31	5km
6 Jan	Garvagh Forest parkrun	24:29	62.14	5km
2023		Result	WAVA	Distance
30 Dec	Garvagh Forest parkrun	25:05	60.66	5km
16 Dec	Derry XC Formerly North West XC (City of Derry Spartans)	33:52	54.27	6km
9 Dec	Irwin Speirs Memorial XC (Acorns AC)	44:20	44.53	4mi
2 Dec	Garvagh Forest parkrun	23:50	63.84	5km
18 Nov	Garvagh Forest parkrun	24:06	63.13	5km
4 Nov	Garvagh Forest parkrun	25:25	59.37	5km
14 Oct	Garvagh Forest parkrun	25:38	58.87	5km
8 Oct	Marty's Run 5k	22:37	66.72	5km
30 Sep	Garvagh Forest parkrun	23:46	63.49	5km
23 Sep	Victoria Park Road Relay Championships PB	14:46	67.66	3380m
2 Sep	Royal Air Force Benevolent Fund 5k Trail Run	22:49	66.13	5km
1 Sep	GRC Coastal 5k	22:37	66.72	5km
25 Aug	Portrush 5 Mile Race SB	39:08	62.87	5mi
19 Aug	Garvagh Forest parkrun	25:28	59.25	5km
29 Jul	Heslington parkrun	23:00	65.61	5km
15 Jul	Garvagh Forest parkrun	25:57	58.15	5km
8 Jul	Limavady parkrun	22:46	66.28	5km
24 Jun	Garvagh Forest parkrun	23:34	64.03	5km
10 Jun	Garvagh Forest parkrun	23:34	64.03	5km
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	72.33	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	60.51	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	64.12	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	55.44	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	68.61	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	72.82	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	69.41	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	70.83	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	35.76	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	59.56	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	65.75	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	65.79	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	70.81	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	68.33	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	67.24	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	68.94	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	59.91	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	66.40	4.6mi
1 Jan	Race Over The Glens SB	42:25	57.08	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	68.82	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	68.43	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	64.78	4.17mi
19 Jan	Jnr Inter Vet XC Champ 08 PB	34:21	68.74	8.7km
12 Jan	Moira XC	25:02	69.44	4mi
1 Jan	Race Over The Glens	41:29	57.93	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	65.80	3mi
29 Oct	Dublin Marathon SB	3:17:06	62.80	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	76.12	7.5km
1 Jan	Race Over The Glens	39:59	59.33	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	73.49	7.5km
1 Jan	Race Over The Glens	43:17	54.53	5.5mi
2004		Result	WAVA	Distance
5 Aug	Mid Antrim 7.1 Mile road Race PB	49:53	61.52	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
2024	43	76	75	14	53	118	96	0	0	0	0	0	476
2024	0	0	13	0	59	0	0	0	0	0	0	0	71
2023	84	104	122	50	41	56	59	65	64	70	91	107	914
2023	0	0	10	133	174	236	151	10	59	0	0	0	774
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

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
7.6mi, 1:09:21 Run - Recovery Run Keeping HR low around the forest 1) 1mi - 8:49(8:49/mi) 121/135bpm [1067b/mi] 110cal 92/97rpm 6.81/0mph 2) 1mi - 8:40(8:40/mi) 133/140bpm [1152b/mi] 123cal 91/95rpm 6.93/0mph 3) 1mi - 9:58(9:58/mi) 136/141bpm [1355b/mi] 143cal 88/93rpm 6.02/0mph 4) 1mi - 9:04(9:04/mi) 133/141bpm [1206b/mi] 114cal 90/94rpm 6.62/0mph 5) 1mi - 9:12(9:12/mi) 134/144bpm [1234b/mi] 115cal 90/94rpm 6.52/0mph 6) 1mi - 9:16(9:16/mi) 132/143bpm [1224b/mi] 100cal 89/93rpm 6.47/0mph 7) 1mi - 8:56(8:56/mi) 136/143bpm [1215b/mi] 113cal 91/94rpm 6.71/0mph 8) 0.61mi - 5:25(8:53/mi) 136/139bpm [1208b/mi] 64cal 91/95rpm 6.76/0mph Add a comment	4.2mi, 43:50 Run - General Stopped for a chat with a friend and forgot to stop my watch 1) 1mi - 8:39(8:39/mi) 121/136bpm [1046b/mi] 107cal 92/99rpm 6.94/0mph 2) 1mi - 7:52(7:52/mi) 127/133bpm [998b/mi] 102cal 92/94rpm 7.63/0mph 3) 1mi - 8:18(8:18/mi) 127/132bpm [1053b/mi] 101cal 92/94rpm 7.23/0mph 4) 1mi - 17:35(17:35/mi) 110/143bpm [1935b/mi] 140cal 89/98rpm 3.41/0mph 5) 0.18mi - 1:26(8:10/mi) 125/127bpm [1022b/mi] 16cal 93/95rpm 7.34/0mph Add a comment	0mi, Cross - Rest Haven't been feeling great since Sunday so hopefully I can do my interval session on Wednesday this week if i am feeling better. Add a comment	1.3mi, 11:35 Run - Warm Down Cool down 1) 1mi - 8:59(8:59/mi) 134/143bpm [1203b/mi] 135cal 91/95rpm 6.68/0mph 2) 0.31mi - 2:36(8:28/mi) 139/147bpm [1176b/mi] 40cal 91/93rpm 7.09/0mph Add a comment 2.5mi, 20:40 Run - Intervals 10 x 1min with 1min recoveries. Haven’t been well since Sunday so missed this session last night. Decided to try it tonight and happy enough considering illness. Strong bitter wind tonight so had jacket and woolly hat on tonight in July 😱 1) 0.13mi - 1:02(7:46/mi) 118/141bpm [917b/mi] 11cal 97/101rpm 7.72/0mph 2) 0.08mi - 59(12:05/mi) 137/146bpm [1654b/mi] 14cal 84/96rpm 4.97/0mph 3) 0.16mi - 1:02(6:24/mi) 133/145bpm [852b/mi] 14cal 96/101rpm 9.36/0mph 4) 0.08mi - 1:01(12:16/mi) 137/145bpm [1681b/mi] 14cal 84/97rpm 4.89/0mph 5) 0.16mi - 1:02(6:36/mi) 134/147bpm [884b/mi] 15cal 98/100rpm 9.1/0mph 6) 0.08mi - 1:00(11:56/mi) 140/152bpm [1670b/mi] 15cal 83/97rpm 5.03/0mph 7) 0.16mi - 1:03(6:39/mi) 136/148bpm [903b/mi] 15cal 97/99rpm 9.03/0mph 8) 0.08mi - 1:01(12:18/mi) 139/150bpm [1709b/mi] 15cal 83/96rpm 4.88/0mph 9) 0.16mi - 1:01(6:19/mi) 136/146bpm [858b/mi] 14cal 97/101rpm 9.51/0mph 10) 0.08mi - 1:00(12:03/mi) 144/151bpm [1736b/mi] 15cal 84/97rpm 4.98/0mph 11) 0.16mi - 1:01(6:32/mi) 138/150bpm [903b/mi] 15cal 97/101rpm 9.17/0mph 12) 0.09mi - 1:02(11:42/mi) 143/153bpm [1672b/mi] 16cal 83/96rpm 5.13/0mph 13) 0.15mi - 1:01(6:35/mi) 140/149bpm [922b/mi] 15cal 97/100rpm 9.12/0mph 14) 0.09mi - 1:01(11:22/mi) 145/152bpm [1648b/mi] 16cal 83/96rpm 5.28/0mph 15) 0.16mi - 1:02(6:31/mi) 141/152bpm [918b/mi] 15cal 97/101rpm 9.22/0mph 16) 0.09mi - 1:01(11:59/mi) 146/155bpm [1751b/mi] 16cal 83/96rpm 5/0mph 17) 0.16mi - 1:03(6:35/mi) 140/151bpm [921b/mi] 15cal 97/100rpm 9.12/0mph 18) 0.09mi - 1:02(11:36/mi) 146/155bpm [1692b/mi] 16cal 83/97rpm 5.18/0mph 19) 0.16mi - 1:01(6:26/mi) 142/153bpm [915b/mi] 15cal 97/101rpm 9.32/0mph 20) 0.13mi - 1:16(9:32/mi) 147/161bpm [1403b/mi] 21cal 88/97rpm 6.29/0mph Add a comment 1.2mi, 10:32 Run - Warm Up Warm up 1) 1mi - 8:45(8:45/mi) 122/132bpm [1068b/mi] 112cal 92/98rpm 6.85/0mph 2) 0.21mi - 1:47(8:32/mi) 131/135bpm [1117b/mi] 25cal 92/97rpm 7.04/0mph Add a comment	-	5mi, 40:55 Run - Tempo 10min easy, 20min tempo, 10min easy. Happy enough with effort as still have a head cold 1) 1mi - 8:35(8:35/mi) 132/143bpm [1133b/mi] 126cal 92/96rpm 6.99/0mph 2) 0.18mi - 1:27(8:05/mi) 140/147bpm [1133b/mi] 22cal 93/94rpm 7.42/0mph 3) 1mi - 7:37(7:37/mi) 148/152bpm [1127b/mi] 129cal 94/100rpm 7.88/0mph 4) 1mi - 7:52(7:52/mi) 153/157bpm [1205b/mi] 136cal 93/96rpm 7.62/0mph 5) 0.56mi - 4:32(8:03/mi) 154/157bpm [1240b/mi] 78cal 93/96rpm 7.45/0mph 6) 1mi - 8:33(8:33/mi) 147/157bpm [1257b/mi] 136cal 91/95rpm 7.02/0mph 7) 0.26mi - 2:18(8:52/mi) 145/150bpm [1285b/mi] 34cal 91/93rpm 6.77/0mph Add a comment	8mi, 1:11:17 Run - General Easy pace keeping the HR low but didn’t feel great on the uphill towards Swatragh. Still feeling tired from the illness this week but felt better once I turned for the return home and some downhill. 1) 1mi - 8:58(8:58/mi) 121/131bpm [1084b/mi] 112cal 92/98rpm 6.7/0mph 2) 1mi - 9:19(9:19/mi) 134/140bpm [1249b/mi] 137cal 91/95rpm 6.44/0mph 3) 1mi - 8:58(8:58/mi) 137/142bpm [1228b/mi] 132cal 90/95rpm 6.7/0mph 4) 1mi - 8:38(8:38/mi) 138/141bpm [1191b/mi] 125cal 91/94rpm 6.95/0mph 5) 1mi - 9:21(9:21/mi) 140/144bpm [1309b/mi] 138cal 91/93rpm 6.42/0mph 6) 1mi - 8:28(8:28/mi) 140/143bpm [1185b/mi] 121cal 92/94rpm 7.09/0mph 7) 1mi - 8:15(8:15/mi) 141/147bpm [1163b/mi] 116cal 92/98rpm 7.27/0mph 8) 1mi - 9:07(9:07/mi) 141/148bpm [1286b/mi] 121cal 91/97rpm 6.58/0mph 9) 0.02mi - 13(9:52/mi) 140/141bpm [1381b/mi] 2cal 93/94rpm 6.08/0mph Add a comment
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
4mi, 34:18 Run - General Still feeling rough. Low on energy. This week was all mixed up with me not feeling well. Switched Tuesdays intervals to Wednesday, Thursdays tempo to Friday, longer run from Sunday to Saturday and then fast run on Sunday wasn't fast as low on energy 1) 1mi - 8:52(8:52/mi) 126/138bpm [1117b/mi] 120cal 90/98rpm 6.77/0mph 2) 1mi - 8:28(8:28/mi) 135/142bpm [1144b/mi] 126cal 91/93rpm 7.08/0mph 3) 1mi - 8:20(8:20/mi) 138/144bpm [1151b/mi] 124cal 91/94rpm 7.2/0mph 4) 1mi - 8:32(8:32/mi) 143/150bpm [1221b/mi] 133cal 92/98rpm 7.03/0mph 5) 0.01mi - 5(8:37/mi) 147/147bpm [1266b/mi] 1cal 93/93rpm 6.97/0mph Add a comment	4.3mi, 35:54 Run - General Let's hope this week goes better, although still not feeling 100% 1) 1mi - 8:41(8:41/mi) 124/139bpm [1077b/mi] 115cal 91/98rpm 6.91/0mph 2) 1mi - 8:12(8:12/mi) 136/142bpm [1116b/mi] 125cal 91/94rpm 7.31/0mph 3) 1mi - 8:17(8:17/mi) 139/145bpm [1152b/mi] 127cal 91/95rpm 7.24/0mph 4) 1mi - 8:14(8:14/mi) 140/146bpm [1154b/mi] 125cal 91/94rpm 7.28/0mph 5) 0.3mi - 2:28(8:15/mi) 139/162bpm [1147b/mi] 35cal 91/93rpm 7.27/0mph Add a comment	-	1.3mi, 11:05 Run - Warm Down Cool down 1) 1mi - 8:50(8:50/mi) 143/151bpm [1264b/mi] 150cal 91/94rpm 6.79/0mph 2) 0.25mi - 2:15(8:50/mi) 148/151bpm [1308b/mi] 39cal 91/93rpm 6.79/0mph Add a comment 3.3mi, 24:33 Run - Intervals 8 x2min with 1min recoveries on school track 1) 0.28mi - 2:02(7:11/mi) 140/154bpm [1007b/mi] 32cal 95/102rpm 8.34/0mph 2) 0.1mi - 1:00(9:55/mi) 144/157bpm [1428b/mi] 16cal 83/88rpm 6.05/0mph 3) 0.31mi - 2:03(6:36/mi) 146/155bpm [964b/mi] 35cal 95/97rpm 9.09/0mph 4) 0.11mi - 1:00(9:11/mi) 149/159bpm [1368b/mi] 17cal 87/90rpm 6.53/0mph 5) 0.31mi - 2:01(6:31/mi) 150/157bpm [976b/mi] 35cal 95/99rpm 9.22/0mph 6) 0.11mi - 1:01(9:02/mi) 149/160bpm [1346b/mi] 18cal 86/94rpm 6.64/0mph 7) 0.3mi - 2:01(6:41/mi) 151/159bpm [1009b/mi] 35cal 95/97rpm 8.98/0mph 8) 0.11mi - 1:01(9:35/mi) 152/161bpm [1457b/mi] 17cal 86/93rpm 6.26/0mph 9) 0.3mi - 2:02(6:46/mi) 152/160bpm [1028b/mi] 36cal 95/98rpm 8.87/0mph 10) 0.11mi - 1:00(9:07/mi) 154/168bpm [1404b/mi] 17cal 88/95rpm 6.58/0mph 11) 0.3mi - 2:02(6:47/mi) 153/159bpm [1039b/mi] 35cal 95/97rpm 8.83/0mph 12) 0.1mi - 1:00(9:49/mi) 153/161bpm [1502b/mi] 17cal 85/93rpm 6.11/0mph 13) 0.3mi - 2:02(6:48/mi) 154/161bpm [1046b/mi] 36cal 95/99rpm 8.83/0mph 14) 0.11mi - 1:00(9:19/mi) 154/162bpm [1435b/mi] 17cal 87/94rpm 6.44/0mph 15) 0.3mi - 2:01(6:43/mi) 155/161bpm [1042b/mi] 35cal 95/97rpm 8.93/0mph 16) 0.15mi - 1:16(8:32/mi) 154/164bpm [1314b/mi] 21cal 89/95rpm 7.03/0mph Add a comment 1.5mi, 12:16 Run - Warm Up Warm up 1) 1mi - 8:31(8:31/mi) 125/142bpm [1065b/mi] 117cal 92/95rpm 7.04/0mph 2) 0.45mi - 3:45(8:19/mi) 141/146bpm [1173b/mi] 61cal 92/94rpm 7.21/0mph Add a comment	5.5mi, 45:08 Run - Tempo 10min steady, 25min tempo, 10min easy 1) 1mi - 8:04(8:04/mi) 126/139bpm [1016b/mi] 112cal 92/97rpm 7.44/0mph 2) 0.25mi - 1:57(7:48/mi) 138/141bpm [1077b/mi] 31cal 93/95rpm 7.69/0mph 3) 1mi - 8:05(8:05/mi) 142/147bpm [1148b/mi] 133cal 92/95rpm 7.42/0mph 4) 1mi - 7:48(7:48/mi) 145/150bpm [1131b/mi] 130cal 93/95rpm 7.69/0mph 5) 1mi - 8:16(8:16/mi) 150/154bpm [1240b/mi] 145cal 92/95rpm 7.26/0mph 6) 0.11mi - 53(7:44/mi) 148/150bpm [1145b/mi] 14cal 94/95rpm 7.76/0mph 7) 1mi - 8:42(8:42/mi) 148/152bpm [1288b/mi] 145cal 91/95rpm 6.89/0mph 8) 0.16mi - 1:23(8:48/mi) 151/154bpm [1328b/mi] 24cal 91/95rpm 6.82/0mph Add a comment	-	1.7mi, 15:11 Run - Warm Down Cool down 1) 1mi - 9:11(9:11/mi) 138/147bpm [1268b/mi] 149cal 90/93rpm 6.53/0mph 2) 0.7mi - 5:59(8:34/mi) 146/153bpm [1250b/mi] 103cal 91/93rpm 7.01/0mph Add a comment 3.1mi, 24:00 Run - parkrun Garvagh Forest Parkrun 1) 1mi - 7:57(7:57/mi) 149/169bpm [1184b/mi] 140cal 94/99rpm 7.55/0mph 2) 1mi - 8:10(8:10/mi) 160/170bpm [1307b/mi] 154cal 93/97rpm 7.35/0mph 3) 0.96mi - 7:45(8:04/mi) 163/169bpm [1316b/mi] 148cal 94/97rpm 7.43/0mph Add a comment 1.6mi, 13:33 Run - Warm Up Warm up 1) 1mi - 8:23(8:23/mi) 136/148bpm [1139b/mi] 133cal 92/95rpm 7.16/0mph 2) 0.61mi - 5:11(8:29/mi) 146/151bpm [1239b/mi] 89cal 92/95rpm 7.07/0mph Add a comment
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
8.1mi, 1:13:11 Run - General Keeping HR low around the forest 1) 1mi - 8:43(8:43/mi) 123/138bpm [1073b/mi] 116cal 91/96rpm 6.88/0mph 2) 1mi - 8:27(8:27/mi) 133/140bpm [1124b/mi] 123cal 91/94rpm 7.1/0mph 3) 1mi - 9:20(9:20/mi) 143/159bpm [1334b/mi] 151cal 88/94rpm 6.43/0mph 4) 1mi - 9:04(9:04/mi) 136/150bpm [1232b/mi] 123cal 89/93rpm 6.62/0mph 5) 1mi - 9:25(9:25/mi) 136/178bpm [1282b/mi] 123cal 88/93rpm 6.37/0mph 6) 1mi - 9:41(9:41/mi) 139/150bpm [1347b/mi] 132cal 87/93rpm 6.19/0mph 7) 1mi - 8:53(8:53/mi) 140/149bpm [1243b/mi] 121cal 89/93rpm 6.76/0mph 8) 1mi - 9:11(9:11/mi) 144/149bpm [1324b/mi] 136cal 89/93rpm 6.53/0mph 9) 0.05mi - 26(8:19/mi) 146/151bpm [1214b/mi] 6cal 91/91rpm 7.22/0mph Add a comment	4.2mi, 34:27 Run - General 1) 1mi - 8:36(8:36/mi) 129/145bpm [1110b/mi] 124cal 91/95rpm 6.97/0mph 2) 1mi - 8:09(8:09/mi) 143/148bpm [1164b/mi] 135cal 91/94rpm 7.37/0mph 3) 1mi - 8:08(8:08/mi) 145/151bpm [1178b/mi] 134cal 91/95rpm 7.38/0mph 4) 1mi - 7:54(7:54/mi) 147/154bpm [1161b/mi] 131cal 92/97rpm 7.6/0mph 5) 0.21mi - 1:40(8:05/mi) 152/158bpm [1230b/mi] 28cal 93/95rpm 7.42/0mph Add a comment	1.8mi, 15:17 Run - Warm Down Cool down 1) 1mi - 8:22(8:22/mi) 138/146bpm [1156b/mi] 136cal 92/96rpm 7.16/0mph 2) 0.82mi - 6:54(8:28/mi) 141/147bpm [1193b/mi] 114cal 91/94rpm 7.09/0mph Add a comment 1.6mi, 12:23 Run - Intervals 6x 1min with 1min recoveries 1) 0.14mi - 1:02(7:15/mi) 129/153bpm [935b/mi] 14cal 98/105rpm 8.28/0mph 2) 0.09mi - 1:02(10:56/mi) 151/163bpm [1651b/mi] 17cal 85/96rpm 5.49/0mph 3) 0.16mi - 1:01(6:21/mi) 144/153bpm [914b/mi] 17cal 97/100rpm 9.45/0mph 4) 0.1mi - 1:01(10:37/mi) 146/157bpm [1551b/mi] 17cal 86/95rpm 5.65/0mph 5) 0.16mi - 1:02(6:17/mi) 143/155bpm [899b/mi] 17cal 96/100rpm 9.55/0mph 6) 0.09mi - 1:01(10:54/mi) 150/163bpm [1636b/mi] 17cal 85/96rpm 5.5/0mph 7) 0.16mi - 1:01(6:15/mi) 147/157bpm [918b/mi] 17cal 97/101rpm 9.6/0mph 8) 0.09mi - 1:01(10:41/mi) 154/166bpm [1644b/mi] 18cal 86/98rpm 5.62/0mph 9) 0.16mi - 1:02(6:27/mi) 146/154bpm [943b/mi] 17cal 96/100rpm 9.29/0mph 10) 0.09mi - 1:01(10:38/mi) 152/162bpm [1616b/mi] 18cal 85/95rpm 5.64/0mph 11) 0.17mi - 1:02(6:12/mi) 148/158bpm [918b/mi] 17cal 97/101rpm 9.68/0mph 12) 0.13mi - 1:11(9:04/mi) 152/161bpm [1379b/mi] 21cal 88/91rpm 6.61/0mph Add a comment 2mi, 16:21 Run - Warm Up Warm up 1) 1mi - 8:35(8:35/mi) 126/140bpm [1081b/mi] 119cal 91/97rpm 6.99/0mph 2) 1mi - 7:41(7:41/mi) 139/147bpm [1067b/mi] 122cal 92/101rpm 7.81/0mph 3) 0.01mi - 6(15:17/mi) 141/141bpm [2156b/mi] 1cal 88/88rpm 3.93/0mph Add a comment	3.8mi, 30:07 Run - Tempo 10min steady 10min tempo 10min steady 1) 1mi - 8:40(8:40/mi) 126/138bpm [1091b/mi] 121cal 92/97rpm 6.93/0mph 2) 0.18mi - 1:22(7:34/mi) 137/140bpm [1037b/mi] 21cal 93/94rpm 7.93/0mph 3) 1mi - 7:20(7:20/mi) 145/151bpm [1064b/mi] 127cal 94/96rpm 8.18/0mph 4) 0.38mi - 2:42(7:00/mi) 152/154bpm [1064b/mi] 48cal 95/97rpm 8.57/0mph 5) 1mi - 8:03(8:03/mi) 146/156bpm [1176b/mi] 136cal 92/96rpm 7.45/0mph 6) 0.23mi - 2:00(8:34/mi) 148/151bpm [1267b/mi] 34cal 92/94rpm 7.01/0mph Add a comment	-	3.1mi, 24:38 Run - General 1) 1mi - 8:06(8:06/mi) 126/139bpm [1020b/mi] 116cal 92/95rpm 7.41/0mph 2) 1mi - 7:35(7:35/mi) 140/149bpm [1062b/mi] 126cal 93/96rpm 7.91/0mph 3) 1mi - 8:10(8:10/mi) 150/154bpm [1225b/mi] 147cal 93/96rpm 7.35/0mph 4) 0.11mi - 47(7:07/mi) 151/153bpm [1074b/mi] 14cal 95/96rpm 8.44/0mph Add a comment	1.5mi, 13:45 Run - Warm Down Cool down 1) 1mi - 9:20(9:20/mi) 132/151bpm [1231b/mi] 143cal 91/101rpm 6.43/0mph 2) 0.51mi - 4:25(8:39/mi) 139/144bpm [1202b/mi] 73cal 91/95rpm 6.94/0mph Add a comment 3.1mi, 22:56 Run - parkrun Limavady Parkrun 1) 1mi - 7:33(7:33/mi) 148/161bpm [1116b/mi] 133cal 96/104rpm 7.95/0mph 2) 1mi - 7:33(7:33/mi) 161/164bpm [1215b/mi] 146cal 95/99rpm 7.95/0mph 3) 1mi - 7:31(7:31/mi) 164/169bpm [1232b/mi] 148cal 95/99rpm 7.99/0mph 4) 0.05mi - 20(6:24/mi) 168/169bpm [1074b/mi] 6cal 98/101rpm 9.39/0mph Add a comment 1.6mi, 13:55 Run - Warm Up Warm up 1) 1mi - 8:51(8:51/mi) 123/137bpm [1089b/mi] 120cal 92/94rpm 6.78/0mph 2) 0.6mi - 5:04(8:24/mi) 135/139bpm [1135b/mi] 80cal 92/95rpm 7.14/0mph Add a comment
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
-	5.1mi, 42:29 Run - General Run to Forest for a few miles and run back home 1) 1mi - 8:33(8:33/mi) 132/150bpm [1129b/mi] 131cal 92/95rpm 7.01/0mph 2) 1mi - 8:16(8:16/mi) 146/152bpm [1207b/mi] 145cal 91/94rpm 7.25/0mph 3) 1mi - 8:15(8:15/mi) 148/153bpm [1221b/mi] 145cal 92/96rpm 7.27/0mph 4) 1mi - 8:06(8:06/mi) 152/161bpm [1231b/mi] 145cal 93/95rpm 7.41/0mph 5) 0.11mi - 52(7:59/mi) 157/161bpm [1252b/mi] 15cal 91/93rpm 7.52/0mph 6) 1mi - 8:17(8:17/mi) 151/159bpm [1251b/mi] 145cal 91/95rpm 7.24/0mph 7) 0.02mi - 9(8:28/mi) 155/156bpm [1313b/mi] 2cal 93/94rpm 7.08/0mph Add a comment	-	1.6mi, 14:04 Run - Warm Down Cool down 1) 1mi - 8:54(8:54/mi) 144/157bpm [1281b/mi] 155cal 91/97rpm 6.74/0mph 2) 0.6mi - 5:10(8:35/mi) 151/157bpm [1295b/mi] 94cal 91/94rpm 6.99/0mph Add a comment 3.1mi, 22:42 Run - Intervals 5x 3min with half recoveries 1) 0.43mi - 3:02(7:00/mi) 135/152bpm [946b/mi] 48cal 95/101rpm 8.56/0mph 2) 0.18mi - 1:32(8:18/mi) 141/153bpm [1171b/mi] 26cal 90/97rpm 7.22/0mph 3) 0.44mi - 3:01(6:54/mi) 153/162bpm [1056b/mi] 55cal 95/97rpm 8.69/0mph 4) 0.18mi - 1:31(8:39/mi) 148/159bpm [1279b/mi] 26cal 90/95rpm 6.94/0mph 5) 0.46mi - 3:02(6:38/mi) 156/163bpm [1036b/mi] 56cal 95/99rpm 9.03/0mph 6) 0.18mi - 1:30(8:10/mi) 152/163bpm [1241b/mi] 27cal 90/97rpm 7.35/0mph 7) 0.46mi - 3:02(6:35/mi) 159/166bpm [1046b/mi] 57cal 96/101rpm 9.12/0mph 8) 0.18mi - 1:31(8:21/mi) 154/164bpm [1285b/mi] 27cal 90/94rpm 7.19/0mph 9) 0.44mi - 3:01(6:51/mi) 161/167bpm [1102b/mi] 57cal 95/97rpm 8.77/0mph 10) 0.19mi - 1:32(8:01/mi) 158/167bpm [1266b/mi] 28cal 91/95rpm 7.48/0mph Add a comment 1.5mi, 12:48 Run - Warm Up Warm up 1) 1mi - 8:35(8:35/mi) 125/138bpm [1074b/mi] 119cal 91/97rpm 6.98/0mph 2) 0.51mi - 4:12(8:13/mi) 135/141bpm [1109b/mi] 65cal 91/94rpm 7.3/0mph Add a comment	-	2.2mi, 19:01 Run - Warm Down Cool down 1) 1mi - 8:46(8:46/mi) 152/160bpm [1332b/mi] 159cal 91/96rpm 6.85/0mph 2) 1mi - 8:30(8:30/mi) 158/162bpm [1344b/mi] 159cal 92/95rpm 7.05/0mph 3) 0.2mi - 1:45(8:41/mi) 160/163bpm [1389b/mi] 33cal 91/94rpm 6.91/0mph Add a comment 3.1mi, 24:12 Run - Tempo 5k tempo effort 1) 1mi - 7:57(7:57/mi) 136/179bpm [1081b/mi] 124cal 93/96rpm 7.55/0mph 2) 1mi - 7:39(7:39/mi) 149/156bpm [1140b/mi] 137cal 94/97rpm 7.84/0mph 3) 1mi - 7:49(7:49/mi) 157/161bpm [1226b/mi] 145cal 94/97rpm 7.68/0mph 4) 0.11mi - 47(7:09/mi) 158/163bpm [1130b/mi] 14cal 96/97rpm 8.39/0mph Add a comment	-

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