dan.

M55 Staffordshire

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About Me
Started running in June 2009, when I was 40. Out of my goals I have now got; 2012 - sub-90 half 2013 - sub-40 10K 2014 - sub-3:15 full - sub-85 half - sub-19 5K - sub-38 10K - sub-3 marathon Show More...

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Recent Blogs
Stafford Half 2016	Mar 2016
Malaga marathon número dos	Dec 2015
What a Thunder Run pair!	Jul 2015
The return of the Potteries Marathon	Jul 2015
A good London for me for once?	Apr 2015

My parkrun
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Recent Training
2nd May	General	8mi	1:08:43
30th Apr	General	1mi	9:09
30th Apr	General	1.8mi	13:59
30th Apr	General	4.3mi	37:11
15th Apr	General	26.5mi	3:55:45

12 Month Benchmarks	Run
Mile	5:53
5k	19:38
5mi	32:54
10k	42:15
10mi	1:09:15
Half	1:32:11
20mi	2:28:11
Mara	3:18:34

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	PB	WB
200m	1				30 75.11						30 4:01/mi	75.11
1mi	1				5:39 72.03						5:39 5:39/mi	72.03
2mi	3				12:10 71.54	12:10 72.08		11:51 75.13			11:51 5:56/mi	75.13
5km	16			19:47 69.42	19:27 71.15	19:40 70.90	18:29 76.01	18:35 76.19	18:54 75.10		18:29 5:57/mi	76.19
4mi	1				26:08 68.57						26:08 6:32/mi	68.57
5mi	9		33:57 65.21	35:50 62.26	32:41 68.26		31:53 71.08	30:09 75.76			30:09 6:02/mi	75.76
10km	18		43:51 62.97	40:54 68.05	40:04 70.01	38:27 73.54	37:51 75.31	37:50 75.96	38:00 76.25		37:50 6:05/mi	76.25
10.1km	1			45:15 62.16							45:15 7:13/mi	62.16
7mi	8		50:30 62.02	47:21 66.67	45:47 68.95	45:28 70.55	47:29 68.11	47:08 69.18	49:42 66.15		45:28 6:30/mi	70.55
8mi	1						1:02:09 59.91				1:02:09 7:46/mi	59.91
15km	1		1:09:40 60.74								1:09:40 7:28/mi	60.74
10mi	3			1:08:33 67.02	1:07:25 68.70						1:07:25 6:45/mi	68.70
13.1mi	24	1:53:45 52.57	1:34:04 64.05	1:33:34 64.91	1:29:45 67.68	1:28:59 69.39	1:21:23 76.51	1:23:40 74.42	1:21:17 77.24		1:21:17 6:12/mi	77.24
14mi	1				1:49:59 59.77						1:49:59 7:51/mi	59.77
30km	1						2:26:31 61.94				2:26:31 7:52/mi	61.94
20mi	7			2:26:13 64.79	2:25:05 66.37	2:38:25 60.79	2:24:05 67.39	2:19:14 70.32	2:19:04 70.99		2:19:04 6:57/mi	70.99
26.2mi	17		3:39:08 57.65	3:39:07 58.12		3:23:12 63.71	2:59:12 72.85	2:58:56 73.57	3:04:53 71.81	3:17:12 67.90	2:58:56 6:50/mi	73.57
50km	1				4:37:44 56.39						4:37:44 8:56/mi	56.39

2019		Result	WAVA	Distance
5 May	Volkswagen Prague Marathon		0.00	26.2mi
10 Mar	Knighton 20		0.00	20mi
2017		Result	WAVA	Distance
28 May	Flying Fox Marathon	3:20:33	66.77	26.2mi
23 Apr	London Marathon SB	3:17:12	67.90	26.2mi
19 Mar	Stafford Half Marathon		0.00	13.1mi
12 Mar	Knighton 20		0.00	20mi
2016		Result	WAVA	Distance
12 Nov	Hanley parkrun	19:00	75.10	5km
16 Oct	Werrington 10K	58:33	49.49	10km
18 Sep	St Thomas 7 SB	49:42	66.15	7mi
3 Jul	Potteries Marathon	3:12:11	69.08	26.2mi
19 Jun	Stone St Michael's 10k SB	38:00	76.25	10km
12 Jun	Potters 'Arf Marathon	1:27:58	71.98	13.1mi
24 Apr	London Marathon SB	3:04:53	71.81	26.2mi
20 Mar	Stafford Half Marathon PB	1:21:17	77.24	13.1mi
13 Mar	Knighton 20 PB	2:19:04	70.99	20mi
27 Feb	English National XC Champs - Senior Men	59:19	58.75	12km
23 Jan	Hanley Parkrun	19:10	73.87	5km
1 Jan	Hanley parkrun #224 SB	18:54	74.91	5km
2015		Result	WAVA	Distance
6 Dec	Malaga Marathon PB	2:58:56	73.57	26.2mi
18 Oct	Werrington 10K	38:46	74.13	10km
4 Oct	Congleton Half Marathon	1:26:58	72.19	13.1mi
20 Sep	St Thomas 7 mile SB	47:08	69.18	7mi
6 Sep	South Cheshire 20	2:26:00	67.62	20mi
20 Aug	Dave Clarke 5K SB	18:35	76.19	5km
5 Jul	Potteries Marathon	3:06:36	70.55	26.2mi
21 Jun	Stone St Michael's 10k PB	37:50	75.96	10km
17 Jun	Shugborough Relays PB	11:51	75.13	2mi
14 Jun	Potters 'Arf Marathon	1:24:59	73.88	13.1mi
7 Jun	Westbridge 5	34:26	66.87	5mi
24 May	Buxton half marathon	1:30:02	69.73	13.1mi
13 May	Clayton 10k	38:22	74.91	10km
10 May	Hereford HM	1:24:26	74.36	13.1mi
26 Apr	London Marathon	2:59:00	73.54	26.2mi
29 Mar	Newcastle 10k	40:47	69.90	10km
28 Mar	Midlands Men's 12-Stage Road Relays - Long Leg	34:46	70.82	5.38mi
22 Mar	Wilmslow Half Marathon SB	1:23:40	74.42	13.1mi
8 Mar	New Balance Stafford 20 SB	2:19:14	70.32	20mi
1 Feb	Alsager 5 PB	30:09	75.76	5mi
2014		Result	WAVA	Distance
21 Dec	Staffs Moorland's Xmas Cracker PB	1:02:09	59.91	8mi
7 Dec	Malaga Marathon SB	2:59:12	72.85	26.2mi
8 Nov	Hanley parkrun PB	18:29	76.01	5km
26 Oct	Leicester Marathon	3:03:57	70.97	26.2mi
5 Oct	Congleton Half Marathon SB	1:21:23	76.51	13.1mi
21 Sep	St Thomas 7 mile SB	47:29	68.11	7mi
17 Aug	Belper Rugby Rover PB	2:26:31	61.94	30km
22 Jun	Stone St Michael's 10k	38:27	74.14	10km
8 Jun	Potters 'Arf Marathon	1:28:34	70.30	13.1mi
14 May	Clayton 10k SB	37:51	75.31	10km
19 Apr	Hanley parkrun	18:49	74.67	5km
6 Apr	Greater Manchester Marathon	3:07:30	69.05	26.2mi
9 Mar	Stafford 20 SB	2:24:05	67.39	20mi
2 Mar	Silverstone Half Marathon	1:24:16	73.28	13.1mi
2 Feb	Alsager 5 SB	31:53	71.08	5mi
4 Jan	Staffordshire Cross Country Championships	45:12	62.56	10km
2013		Result	WAVA	Distance
28 Dec	Hanley parkrun	19:42	70.78	5km
21 Dec	Hanley parkrun SB	19:40	70.90	5km
30 Nov	Cheddleton 10k	40:35	69.68	10km
3 Nov	Stevenage Half Marathon SB	1:28:59	69.39	13.1mi
13 Oct	Werrington 10K	39:10	72.20	10km
22 Sep	St Thomas 7 mile PB	45:28	70.55	7mi
1 Sep	Wolverhampton Marathon	3:27:06	62.51	26.2mi
27 Jul	Thunder Run 24hr		0.00	10km
23 Jun	Stone St Michael's 10k	38:58	72.57	10km
19 Jun	Shugborough Relays SB	12:10	72.08	2mi
9 Jun	Potters 'Arf Marathon	1:29:47	68.77	13.1mi
8 Jun	Hanley parkrun	20:20	68.57	5km
1 Jun	Kent Roadrunner Marathon	3:25:53	62.88	26.2mi
12 May	Market Drayton 10k SB	38:27	73.54	10km
21 Apr	London Marathon SB	3:23:12	63.71	26.2mi
17 Mar	Stafford Half Marathon	1:31:49	66.70	13.1mi
10 Mar	Stafford 20 SB	2:38:25	60.79	20mi
5 Jan	Hanley parkrun	20:01	69.13	5km
2012		Result	WAVA	Distance
31 Dec	Festive Foodbank Fetch Five	43:10	52.09	5mi
9 Dec	Bedford Harriers Half Marathon	1:33:42	65.36	13.1mi
8 Dec	Bedford Parkrun SB	19:27	71.15	5km
2 Dec	Nene Valley 10 PB	1:07:25	68.70	10mi
10 Nov	The BIG Fetch Mile PB	5:39	72.03	1mi
10 Nov	The BIG Fetch Mile 200m PB	30	75.11	200m
16 Sep	St Thomas' 7M	48:04	66.21	7mi
8 Sep	Ipstones 5 miles	35:05	64.09	5mi
23 Aug	Dave Clarke 5k	19:56	69.42	5km
18 Aug	Race the Train PB	1:49:59	59.77	14mi
15 Jul	Trentham 10	1:09:27	66.69	10mi
8 Jul	Cheadle 4 PB	26:08	68.57	4mi
20 Jun	Shugborough Relays 4x2 miles SB	12:10	71.54	2mi
10 Jun	Potters 'Arf Marathon	1:35:00	64.46	13.1mi
16 May	Clayton 10k SB	40:04	70.01	10km
13 May	Anglesey Half Marathon	1:32:27	66.24	13.1mi
29 Apr	South Cheshire 20 SB	2:25:05	66.37	20mi
15 Apr	Newcastle 7 SB	45:47	68.95	7mi
14 Apr	National Men's 12-Stage Road Relays - Long Leg	34:44	69.22	5.38mi
31 Mar	Midlands Men's 12-Stage Road Relays - Short Leg	19:49	66.82	3mi
25 Mar	Stafford Half Marathon SB	1:29:45	67.68	13.1mi
17 Mar	Hanley Parkrun	20:03	68.50	5km
5 Feb	Alsager 5 SB	32:41	68.26	5mi
22 Jan	Gloucester 50k PB	4:37:44	56.39	50km
7 Jan	Hanley Parkrun	20:31	66.94	5km
2011		Result	WAVA	Distance
10 Dec	North Staffs XC 4 (Mens) - Westwood High	41:23	67.25	10km
26 Nov	Cheddleton 10k	41:06	67.71	10km
19 Nov	North Staffs XC 3 (Mens) - Stafford Common SB	40:54	68.05	10km
6 Nov	Flying fox 10 SB	1:08:33	67.02	10mi
29 Oct	North Staffs XC 2 (Mens) - Park Hall PB	45:15	62.16	10.1km
15 Oct	Hanley Parkrun SB	19:47	69.42	5km
8 Oct	Hanley Parkrun	19:58	68.79	5km
18 Sep	St Thomas' 7M SB	47:21	66.67	7mi
10 Sep	Ipstones 5 miles SB	35:50	62.26	5mi
12 Jun	Potters 'Arf Marathon SB	1:33:34	64.91	13.1mi
22 May	Edinburgh Marathon SB	3:39:07	58.12	26.2mi
17 Apr	London Marathon	3:42:38	57.20	26.2mi
13 Mar	Sub 4 Stafford 20 SB	2:26:13	64.79	20mi
2010		Result	WAVA	Distance
10 Oct	Congleton Half Marathon SB	1:34:04	64.05	13.1mi
19 Sep	St Thomas' 7M SB	50:30	62.02	7mi
11 Sep	Ipstones 5 miles	34:58	63.31	5mi
5 Sep	Wolverhampton Marathon	3:42:50	56.69	26.2mi
22 Aug	Leek Half Marathon	1:40:40	59.85	13.1mi
11 Aug	Staffs Knot 5 SB	33:57	65.21	5mi
8 Aug	Meerbrook 15k PB	1:09:40	60.74	15km
4 Jul	Shifnal Steeplechase Half Marathon	1:36:20	62.54	13.1mi
27 Jun	Stone St Michael's 10k SB	43:51	62.97	10km
13 Jun	Potters 'Arf Marathon	1:37:34	61.75	13.1mi
25 Apr	London Marathon SB	3:39:08	57.65	26.2mi
21 Mar	Stafford Half Marathon	1:41:11	59.09	13.1mi
2009		Result	WAVA	Distance
11 Oct	Birmingham Half Marathon SB	1:53:45	52.57	13.1mi

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	92	207	213	91	8	0	0	0	0	0	0	0	611
2023	200	213	215	159	197	253	116	148	12	63	139	170	1885
2022	191	0	0	0	93	182	93	130	124	131	104	83	1131
2022	0	0	70	0	0	0	0	0	0	0	0	0	70
2021	238	215	217	212	186	172	193	228	194	86	50	170	2160
2020	110	11	47	100	187	172	178	199	136	159	185	208	1691
2019	182	247	177	235	101	80	143	100	221	164	125	160	1934
2019	0	0	0	0	0	42	0	0	0	0	0	0	42
2018	121	121	139	97	86	98	80	162	149	183	158	177	1570
2018	0	0	0	0	24	40	192	127	0	0	0	0	383
2017	153	213	192	171	191	76	56	0	58	141	193	175	1618
2016	0	0	0	0	0	0	0	0	0	0	5	0	5
2016	0	0	0	0	0	0	0	0	0.5	0	0	0	0.5
2016	185	171	275	158	162	171	164	123	246	241	188	60	2145
2016	0	0	0	0	15	0	0	0	30	0	0	0	45
2015	145	120	221	147	203	181	172	88	220	184	228	93	2001
2014	192	176	207	139	173	139	171	181	226	158	167	108	2037
2014	0	0	0	45	36	92	28	0	0	0	0	0	201
2013	71	45	159	152	152	153	180	82	163	165	136	136	1594
2013	0	0	0	15	28	0	15	0	0	0	0	0	58
2012	101	82	103	99	105	70	79	74	126	90	44	88	1061
2012	0	0	0	0	0	0	0	28	2	0	0	0	30
2011	160	147	110	22	111	60	64	9	68	58	85	61	956
2011	0	0	0	0	0	0	31	10	35	0	0	0	76
2010	0	0	0	0	0	0	0	0	0	0	0	34	34

Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
10.2mi, 1:28:16 Run - General 1) 2.74mi - 24:24(8:54/mi) 181/191bpm [1610b/mi] 443cal 6.75/7.68mph 2) 2.98mi - 25:32(8:35/mi) 152/197bpm [1304b/mi] 333cal 6.99/7.89mph 3) 0.53mi - 4:16(8:07/mi) 134/168bpm [1087b/mi] 37cal 7.4/7.87mph 4) 0.19mi - 1:27(7:36/mi) 132/140bpm [1002b/mi] 10cal 7.9/8.41mph 5) 3.78mi - 32:37(8:38/mi) 131/175bpm [1131b/mi] 242cal 6.95/7.62mph Add a comment	5mi, 41:31 Run - General 1) 5mi - 41:31(8:18/mi) 124/140bpm [1029b/mi] 484cal 7.23/8.08mph Add a comment	5mi, 41:10 Run - General 1) 5.01mi - 41:10(8:13/mi) 125/137bpm [1027b/mi] 490cal 7.3/8.16mph Add a comment	5mi, 41:47 Run - General 1) 3.16mi - 26:54(8:31/mi) 124/143bpm [1055b/mi] 327cal 7.05/7.89mph 2) 0.51mi - 4:07(8:02/mi) 124/127bpm [997b/mi] 46cal 7.46/7.58mph 3) 1.33mi - 10:46(8:06/mi) 132/148bpm [1069b/mi] 140cal 7.41/7.99mph Add a comment	5mi, 43:02 Run - General 1) 5mi - 43:02(8:36/mi) 123/141bpm [1058b/mi] 509cal 6.97/7.78mph Add a comment	-	-
Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
-	26.5mi, 3:55:45 Run - General 1) 6.06mi - 48:34(8:01/mi) 146/169bpm [1170b/mi] 723cal 7.48/8.25mph 2) 0.01mi - 44(1:34:24/mi) 150/161bpm [14159b/mi] 10cal 0.64/7.43mph 3) 0.09mi - 55(9:52/mi) 145/154bpm [1430b/mi] 13cal 6.08/8.37mph 4) 5.45mi - 44:48(8:13/mi) 156/174bpm [1282b/mi] 719cal 7.3/8.2mph 5) 3.58mi - 28:55(8:05/mi) 166/188bpm [1341b/mi] 509cal 7.43/8.06mph 6) 2.12mi - 17:57(8:28/mi) 169/178bpm [1430b/mi] 330cal 7.09/8.35mph 7) 1.01mi - 9:33(9:29/mi) 171/184bpm [1622b/mi] 175cal 6.32/7.35mph 8) 0.96mi - 8:57(9:20/mi) 162/168bpm [1511b/mi] 153cal 6.43/7.14mph 9) 0.03mi - 19(10:24/mi) 151/157bpm [1571b/mi] 4cal 5.77/6.16mph 10) 0.28mi - 2:53(10:19/mi) 163/170bpm [1683b/mi] 48cal 5.81/6.8mph 11) 1.28mi - 13:19(10:24/mi) 164/169bpm [1707b/mi] 233cal 5.77/6.85mph 12) 0.01mi - 51(1:01:37/mi) 163/166bpm [10042b/mi] 14cal 0.97/5.01mph 13) 1.41mi - 14:19(10:11/mi) 161/174bpm [1639b/mi] 239cal 5.89/7.06mph 14) 1.81mi - 18:48(10:23/mi) 157/165bpm [1629b/mi] 291cal 5.78/6.41mph 15) 1.36mi - 14:04(10:19/mi) 157/165bpm [1620b/mi] 223cal 5.81/6.12mph 16) 0.99mi - 10:47(10:52/mi) 156/166bpm [1695b/mi] 159cal 5.52/6.62mph Add a comment	-	-	-	-	-
Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27
-	-	-	-	-	-	-
Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4
-	-	1mi, 9:09 Run - General 1) 1.02mi - 9:09(8:58/mi) 162/174bpm [1452b/mi] 153cal 6.69/7.31mph Add a comment 1.8mi, 13:59 Run - General 1) 1.83mi - 13:59(7:39/mi) 163/194bpm [1246b/mi] 233cal 7.85/9.75mph Add a comment 4.3mi, 37:11 Run - General 1) 4.27mi - 37:11(8:42/mi) 142/179bpm [1235b/mi] 528cal 6.9/8.06mph Add a comment	-	8mi, 1:08:43 Run - General 1) 8mi - 1:08:43(8:35/mi) 134/180bpm [1151b/mi] 857cal 6.99/7.83mph Add a comment	-	-

dan.

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