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About Me
I got back into running in 2006. 2007 I ran my first 10km race which I realy enjoyed. Still trying to get a sub 40 10km. ................. Show More...

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Recent Training
23rd May	General	3.7mi	32:56
22nd May	General	1.3mi	36:11
21st May	General	1.7mi	8:49
21st May	Run-Walk	1.2mi	15:11
20th May	Tempo	3.7mi	32:49

12 Month Benchmarks	Run	Bike
Mile	7:19	3:17
5k	25:11	14:00
5mi	47:06	32:47
10k	58:28	48:39

Recent Pictures

2022 Targets	Set your targets
Bike 62 Run 435 Walk 62

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+ 105 others

Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2010	2011	2012	2013	2014	2015
10km	8	42:51 6:54/mi	65.18	47:17 56.84	43:51 61.49	44:42 60.85	43:58 62.20	44:57 61.22	42:57 64.53	42:51 65.18
13.1mi	2	1:39:12 7:34/mi	60.94							1:41:07 59.37	1:39:12 60.94

2020		Result	WAVA	Distance
21 Mar	Kew Woods parkrun		0.00	5km
2015		Result	WAVA	Distance
29 Mar	Liverpool Half Marathon PB	1:39:12	60.94	13.1mi
2014		Result	WAVA	Distance
12 Oct	Gingerbread Men 10k (Ormskirk) PB	42:51	65.18	10km
23 Mar	Liverpool Half Marathon SB	1:41:07	59.37	13.1mi
2013		Result	WAVA	Distance
6 Oct	Gingerbread 10km SB	42:57	64.53	10km
2012		Result	WAVA	Distance
7 Oct	Ormskirk 10km SB	44:57	61.22	10km
2011		Result	WAVA	Distance
2 Oct	Natterjack Seaside 10k SB	43:58	62.20	10km
2010		Result	WAVA	Distance
26 Sep	Ormskirk 10K SB	44:42	60.85	10km
2008		Result	WAVA	Distance
21 Sep	Ormskirk 10k SB	43:51	61.49	10km
1 Jun	City v City Challenge (Tunnel 10k)	45:08	59.74	10km
2007		Result	WAVA	Distance
3 Jun	Liverpool City v City 10K SB	47:17	56.84	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	14	3	6	7	4	0	0	0	0	0	0	0	34
2022	45	40	26	22	34	0	0	0	0	0	0	0	167
2022	0	0	0	5	6	0	0	0	0	0	0	0	10
2021	5	7	5	4	4	2	4	10	9	14	7	9	79
2021	30	23	26	33	50	41	40	41	46	46	46	14	435
2021	38	41	16	24	6	8	13	13	10	5	0	3	177
2020	3	1	9	29	21	17	22	9	7	2	3	13	136
2020	49	30	38	0	1	42	24	21	33	48	33	18	339
2020	0	0	0	101	101	7	0	3	4	0	3	6	225
2019	0	0	0	0	2	0	0	4	0	6	0	0	12
2019	45	45	30	21	44	43	32	44	34	34	28	26	425
2019	0	0	0	0	0	3	0	0	0	0	0	0	3
2018	0	0	0	0	3	0	4	0	0	0	0	0	8
2018	23	3	9	21	5	14	3	29	41	21	32	7	210
2018	0	0	0	0	0	0	0	0	0	0	0	3	3
2017	0	0	3	0	0	0	0	0	0	0	0	0	4
2017	41	38	12	25	22	6	13	27	16	4	20	0	223
2017	0	0	0	0	2	0	0	0	0	0	0	0	2
2016	0	0	0	0	0	0	0	3	0	0	0	0	3
2016	25	20	32	18	22	27	24	19	19	31	16	29	283
2015	0	0	0	0	0	0	0	5	0	3	0	0	8
2015	47	83	105	37	13	29	21	21	20	32	9	11	426
2014	75	78	89	15	6	22	21	36	54	37	0	2	436
2013	29	33	11	32	18	32	39	53	48	22	19	22	355
2012	36	30	27	22	12	26	20	37	46	37	23	3	319
2011	41	36	36	45	38	43	30	35	48	33	26	16	427
2010	6	13	18	3	27	13	17	24	35	25	14	13	208
2009	23	22	32	40	42	22	3	6	6	3	12	10	222
2008	27	25	30	16	30	36	29	41	33	27	20	18	333
2007	20	22	19	34	28	25	30	34	23	19	15	13	282
2006	0	0	0	44	49	48	56	39	10	18	16	17	296

Tue 26th Apr Apr 26	Wed 27th Apr Apr 27	Thu 28th Apr Apr 28	Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2
3.7mi, 36:32 Run - General Split Summary === 1) 1km - 6:01(6:01/km) 126/152bpm [758b/km] 70cal 2) 1km - 6:21(6:21/km) 151/159bpm [958b/km] 80cal 3) 1km - 6:20(6:20/km) 152/166bpm [962b/km] 85cal 4) 1km - 5:45(5:45/km) 141/149bpm [810b/km] 68cal 5) 1km - 5:58(5:58/km) 142/146bpm [846b/km] 66cal 6) 0.93km - 6:09(6:36/km) 151/158bpm [996b/km] 74cal Add a comment	3.7mi, 32:14 Run - General Split Summary === 1) 1km - 6:03(6:03/km) 120/147bpm [726b/km] 69cal 2) 0.02km - 6(6:06/km) 147/148bpm [896b/km] 1cal 3) 1km - 5:17(5:17/km) 152/160bpm [803b/km] 78cal 4) 1km - 5:27(5:27/km) 158/166bpm [862b/km] 84cal 5) 1km - 4:46(4:46/km) 163/176bpm [777b/km] 71cal 6) 0.5km - 2:30(5:02/km) 161/169bpm [811b/km] 35cal 7) 1km - 5:27(5:27/km) 159/167bpm [866b/km] 74cal 8) 0.39km - 2:38(6:43/km) 153/156bpm [1028b/km] 31cal Add a comment	2.5mi, 17:09 Run - General Split Summary === 1) 1km - 7:57(7:57/km) 117/138bpm [930b/km] 75cal 2) 1km - 7:00(7:00/km) 126/140bpm [882b/km] 75cal 3) 0.35km - 2:12(6:23/km) 134/137bpm [855b/km] 25cal Add a comment	-	-	-	1.2mi, 22:56 Walk - General Split Summary === 1) 1km - 11:45(11:45/km) 94/111bpm [1104b/km] 64cal 56/62rpm 2) 0.85km - 11:11(13:11/km) 90/97bpm [1186b/km] 55cal 50/60rpm Add a comment
Tue 3rd May May 3	Wed 4th May May 4	Thu 5th May May 5	Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9
3.7mi, 34:36 Run - General Split Summary === 1) 1km - 5:47(5:47/km) 124/146bpm [717b/km] 67cal 2) 1km - 6:06(6:06/km) 142/157bpm [866b/km] 81cal 3) 1km - 5:57(5:57/km) 156/171bpm [929b/km] 91cal 4) 1km - 5:20(5:20/km) 143/162bpm [762b/km] 66cal 5) 1km - 5:46(5:46/km) 143/146bpm [824b/km] 65cal 6) 0.92km - 5:41(6:12/km) 148/153bpm [916b/km] 67cal Add a comment	-	3.7mi, 33:20 Run - Tempo Split Summary === 1) 0.5km - 3:04(6:07/km) 113/129bpm [691b/km] 30cal 2) 1km - 5:43(5:43/km) 131/147bpm [749b/km] 79cal 3) 1km - 5:29(5:29/km) 145/162bpm [794b/km] 80cal 4) 1km - 5:11(5:11/km) 161/165bpm [835b/km] 75cal 5) 1km - 4:45(4:45/km) 163/170bpm [775b/km] 68cal 6) 1km - 4:46(4:46/km) 170/177bpm [811b/km] 68cal 7) 0.5km - 4:17(8:33/km) 139/174bpm [1189b/km] 38cal 8) 0.01km - 5(6:00/km) 146/146bpm [875b/km] Add a comment	-	4.1mi, 22:55 Bike - General Split Summary === 1) 5km - 17:15(3:27/km) 116/137bpm [400b/km] 127cal 2) 1.61km - 5:40(3:31/km) 116/124bpm [408b/km] 35cal Add a comment	1.1mi, 21:53 Walk - General Split Summary === 1) 1km - 11:34(11:34/km) 86/94bpm [994b/km] 65cal 57/61rpm 2) 0.77km - 10:19(13:27/km) 86/95bpm [1157b/km] 48cal 49/60rpm Add a comment	3.5mi, 36:42 Run - General Split Summary === 1) 1km - 5:57(5:57/km) 121/142bpm [721b/km] 67cal 2) 1km - 6:58(6:58/km) 138/151bpm [962b/km] 82cal 3) 1km - 6:57(6:57/km) 136/154bpm [945b/km] 83cal 4) 1km - 5:57(5:57/km) 129/133bpm [767b/km] 68cal 5) 1km - 7:02(7:02/km) 128/144bpm [900b/km] 70cal 6) 0.63km - 3:51(6:07/km) 134/137bpm [819b/km] 44cal Add a comment
Tue 10th May May 10	Wed 11th May May 11	Thu 12th May May 12	Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16
3.1mi, 30:17 Run - Intervals Split Summary === 1) 0.58km - 3:30(6:03/km) 108/133bpm [653b/km] 37cal 2) 0.22km - 1:00(4:36/km) 119/129bpm [548b/km] 14cal 3) 0.45km - 3:00(6:42/km) 139/150bpm [931b/km] 38cal 4) 0.22km - 1:00(4:28/km) 151/160bpm [674b/km] 17cal 5) 0.45km - 3:00(6:42/km) 150/161bpm [1004b/km] 36cal 6) 0.25km - 1:00(4:01/km) 151/166bpm [608b/km] 17cal 7) 0.42km - 3:00(7:08/km) 153/166bpm [1090b/km] 39cal 8) 0.25km - 1:00(4:00/km) 144/151bpm [575b/km] 14cal 9) 0.45km - 3:00(6:36/km) 140/152bpm [924b/km] 34cal 10) 0.2km - 1:00(4:54/km) 142/148bpm [695b/km] 13cal 11) 1km - 6:43(6:43/km) 143/158bpm [962b/km] 67cal 12) 0.43km - 3:03(7:01/km) 145/149bpm [1017b/km] 32cal Add a comment	-	-	3.7mi, 36:16 Run - General Split Summary === 1) 1km - 5:49(5:49/km) 123/136bpm [716b/km] 67cal 2) 1km - 6:31(6:31/km) 145/152bpm [944b/km] 81cal 3) 1km - 6:19(6:19/km) 153/163bpm [965b/km] 88cal 4) 1km - 5:45(5:45/km) 145/151bpm [835b/km] 70cal 5) 1km - 6:03(6:03/km) 148/155bpm [896b/km] 66cal 6) 0.89km - 5:49(6:30/km) 152/159bpm [988b/km] 66cal Add a comment	-	-	-
Tue 17th May May 17	Wed 18th May May 18	Thu 19th May May 19	Fri 20th May May 20	Sat 21st May May 21	Sun 22nd May May 22	Mon 23rd May May 23
-	3.7mi, 35:44 Run - General Split Summary === 1) 0.5km - 2:50(5:40/km) 119/138bpm [675b/km] 31cal 2) 1km - 6:12(6:12/km) 141/153bpm [874b/km] 80cal 3) 1km - 5:58(5:58/km) 146/153bpm [872b/km] 81cal 4) 1km - 6:25(6:25/km) 141/152bpm [904b/km] 79cal 5) 1km - 5:40(5:40/km) 137/145bpm [775b/km] 65cal 6) 1km - 6:15(6:15/km) 145/160bpm [907b/km] 71cal 7) 0.39km - 2:24(6:06/km) 150/153bpm [915b/km] 28cal Add a comment	3.7mi, 34:50 Run - General Split Summary === 1) 1km - 5:49(5:49/km) 122/139bpm [710b/km] 66cal 2) 0.66km - 4:11(6:20/km) 146/154bpm [926b/km] 59cal 3) 1km - 5:28(5:28/km) 151/158bpm [825b/km] 79cal 4) 1km - 5:42(5:42/km) 148/160bpm [845b/km] 74cal 5) 1km - 5:32(5:32/km) 144/149bpm [797b/km] 65cal 6) 0.23km - 1:18(5:35/km) 147/148bpm [821b/km] 14cal 7) 1km - 6:31(6:31/km) 147/152bpm [957b/km] 72cal 8) 0.04km - 20(7:45/km) 147/148bpm [1139b/km] 3cal Add a comment	3.7mi, 32:49 Run - Tempo Split Summary === 1) 1km - 6:01(6:01/km) 114/139bpm [687b/km] 67cal 2) 0.62km - 3:59(6:26/km) 137/145bpm [880b/km] 52cal 3) 1km - 5:15(5:15/km) 150/166bpm [787b/km] 79cal 4) 1km - 5:21(5:21/km) 152/161bpm [813b/km] 73cal 5) 1km - 4:55(4:55/km) 147/153bpm [723b/km] 62cal 6) 0.48km - 2:29(5:08/km) 159/163bpm [815b/km] 35cal 7) 0.84km - 4:49(5:41/km) 158/162bpm [899b/km] 62cal Add a comment	1.7mi, 8:49 Bike - General Split Summary === 1) 2.74km - 8:49(3:13/km) 99/129bpm [319b/km] 45cal Add a comment 1.2mi, 15:11 Run - Run-Walk Split Summary === 1) 0.31km - 2:00(6:24/km) 112/130bpm [716b/km] 20cal 2) 0.21km - 2:00(9:44/km) 109/130bpm [1061b/km] 15cal 3) 0.29km - 2:00(6:50/km) 113/122bpm [772b/km] 24cal 4) 0.21km - 2:00(9:36/km) 105/121bpm [1008b/km] 15cal 5) 0.3km - 2:00(6:44/km) 112/119bpm [754b/km] 23cal 6) 0.18km - 2:00(10:52/km) 101/116bpm [1097b/km] 12cal 7) 0.2km - 2:00(10:02/km) 98/115bpm [983b/km] 13cal 8) 0.16km - 1:11(7:37/km) 110/120bpm [837b/km] 9cal Add a comment	1.3mi, 36:11 Walk - General Split Summary === 1) 1km - 15:52(15:52/km) 82/93bpm [1301b/km] 68cal 42/79rpm 2) 1km - 18:45(18:45/km) 76/97bpm [1425b/km] 68cal 35/78rpm 3) 0.03km - 1:34(49:53/km) 70/82bpm [3492b/km] 2cal 9/79rpm Add a comment	3.7mi, 32:56 Run - General Split Summary === 1) 0.98km - 5:52(5:59/km) 120/139bpm [718b/km] 64cal 2) 1km - 5:37(5:37/km) 141/152bpm [792b/km] 76cal 3) 1km - 5:28(5:28/km) 157/161bpm [857b/km] 86cal 4) 1km - 4:56(4:56/km) 152/158bpm [750b/km] 68cal 5) 0.45km - 1:59(4:26/km) 155/157bpm [686b/km] 27cal 6) 1km - 5:49(5:49/km) 151/162bpm [877b/km] 72cal 7) 0.52km - 3:15(6:13/km) 148/152bpm [921b/km] 39cal Add a comment

Johny C M45

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