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Generation X M50

About

Race Times

All Races

Mileage

Training

Oswestry Olympians

Races
34
Miles
8627
Miles
36
Miles
607
WAVA
65.20%
5k
22:19
10k
46:07
Half
1:40:37
20M
2:59:33
Mara
3:51:42
40k
1:14:59

About Me

I started running in 2006 after foolishly agreeing to do a 10k the following day, training for which consisted of not having a cigarette on the morning of the race. I've given up smoking numerous times (currently my most recent cigarette was on 1st September 2017) and done a couple of triathlons and thirteen marathons since, but mostly I run because it makes me feel happy. Finally achieved a sub-4 hour marathon at Anglesey in September 2010 and again in Chester in 2013. To balance this I achieved a new personal worst in London Marathon in 2014. I'm aiming to qualify for a Good For Age London Marathon place in 2037.

In 2015 I ran my bucket list marathon, Snowdonia. To celebrate turning 50 I did Shropshire triathlon 7 minutes faster than my 42-year old self and am now foolishly trying to knock over 6 minutes off my 10k pb to go sub-40. This seems unlikely, but stranger things have happened (especially as I am increasingly convinced that life is a computer simulation).

"My feeling is that any day I am too busy to run is a day that I am too busy." - John Bryant
"The only tactics I admire are do-or-die." - Herb Elliott

Current Status

"My feeling is that any day I am too busy to run is a day that I am too busy." - John Bryant.

Groups

This user is a member of Conquercise Game, FetchPoint Game, GPS Users, Run The Sum 2018, Swimmers

2018 Targets

RUN
1000

Set your targets for 2018

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2017
5km	Park Hall 5k5km	22:19	7:11	63.53	1					22:19
10km	Ellesmere 10k10km	46:07	7:25	63.99	8	54:25	52:39	47:07	49:44	46:07
13.1mi	Lake Vyrnwy Half Marathon13.1mi	1:40:37	7:41	64.88	9	2:12:48		1:45:44	1:45:18	1:41:16		1:40:37			1:43:34
20mi	Trimpell 2020mi	2:59:33	8:59	56.96	1								2:59:33
26.2mi	MBNA Chester Marathon26.2mi	3:51:42	8:51	58.61	13		4:21:06	4:01:00	3:58:52	4:04:23	4:17:53	3:51:42	4:37:10	4:23:31

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	35	32	12	92	156	108	97	0	0	0	0	0	532
2018	0	0	0	14	6	6	0	0	0	0	0	0	26
2018	0	0	0	0	0.4	0	0	0	0	0	0	0	0.4
2017	105	117	67	58	83	135	58	100	108	33	47	17	928
2017	0	0	0	0	4	2	0	0	0	0	0	0	6
2016	55	31	43	73	88	139	123	127	76	36	27	17	836
2016	0	12	0	130	107	4	24	0	0	0	0	0	277
2016	0	0	2.2	5.3	8.6	5	1	0	1	0	0	0	23.1
2015	0	17	22	80	54	24	38	86	77	122	33	16	569
2014	89	48	62	58	15	5	81	60	13	23	22	0	474
2014	13	5	2	2	0	0	0	0	0	0	0	0	22
2013	25	70	80	37	71	130	107	65	141	50	43	16	836
2013	0	0	0	0	0	0	0	0	2	0	0	0	2
2012	66	68	0	5	10	40	62	75	32	89	17	15	478
2011	72	87	101	125	111	91	110	89	84	47	5	9	933
2010	98	70	119	108	157	95	107	61	124	85	6	5	1036
2010	0	0	0	0	23	0	0	0	0	0	0	0	23
2009	108	124	175	144	135	89	78	106	109	83	32	58	1241
2009	0	0	0	0	24	0	0	0	0	0	0	0	24
2008	37	5	12	22	44	114	76	90	103	5	43	0	552
2008	0	0	38	33	93	49	8	0	0	0	0	0	221
2008	0	0	0.9	1.6	7.6	2.9	0	0	0	0	0	0	13
2007	0	0	0	0	0	0	38	28	43	56	20	27	213
2007	0	0	0	0	0	0	6	0	0	0	0	0	6

Tue 19th Jun Jun 19	Wed 20th Jun Jun 20	Thu 21st Jun Jun 21	Fri 22nd Jun Jun 22	Sat 23rd Jun Jun 23	Sun 24th Jun Jun 24	Mon 25th Jun Jun 25
6.3m, 56:01 Running - General Tetchill Moor loop. Admire the nice set of decreasing splits. OK, until the last third of a mile. Split Summary === 1) 1m - 9:26(9:26/m) 126/136bpm 118cal 6.36/10.37mph 2) 1m - 9:20(9:20/m) 129/135bpm 119cal 6.42/6.82mph 3) 1m - 9:01(9:01/m) 132/140bpm 112cal 6.65/9.87mph 4) 1m - 8:55(8:55/m) 137/143bpm 115cal 6.73/7.35mph 5) 1m - 8:40(8:40/m) 142/149bpm 119cal 6.92/7.7mph 6) 1m - 8:03(8:03/m) 148/152bpm 122cal 7.46/7.95mph 7) 0.31m - 2:35(8:17/m) 151/153bpm 40cal 7.25/8.01mph Add a comment	3.1m, 16:10 Cycling - General To Graeme's - main road. Split Summary === 1) 3.1m - 16:10(5:13/m) 112/130bpm 137cal 11.49/30.16mph Add a comment 4m, 37:30 Running - General From Graeme's out towards Colemere and back. Oddly exhausted. Yesterday must have taken more out of me that I thought. Split Summary === 1) 1m - 9:30(9:30/m) 116/125bpm 104cal 6.32/6.97mph 2) 1m - 9:24(9:24/m) 121/128bpm 106cal 6.39/6.72mph 3) 1m - 9:33(9:33/m) 116/129bpm 90cal 6.29/6.55mph 4) 1m - 8:47(8:47/m) 127/142bpm 102cal 6.83/11.79mph 5) 0.03m - 16(8:55/m) 142/142bpm 3cal 6.73/7.49mph Add a comment 2.9m, 16:09 Cycling - General Home from Graeme's - main road. Split Summary === 1) 2.89m - 16:09(5:35/m) 107/134bpm 121cal 10.74/22.67mph Add a comment	5.5m, 49:25 Running - General Lee hill crest, back via Tetchill where I encountered a couple of mouthy yobs. I suspect their untaxed Golf with no MOT might now have been confiscated by the police, which may or may not teach them to be more considerate to runners. Despite running in front of them very slowly for half a mile still just under 9 min/miles. Split Summary === 1) 1m - 9:30(9:30/m) 126/145bpm 117cal 6.31/6.97mph 2) 1m - 9:24(9:24/m) 122/134bpm 108cal 6.39/6.97mph 3) 1m - 9:29(9:29/m) 126/136bpm 108cal 6.32/6.91mph 4) 1m - 8:40(8:40/m) 144/167bpm 121cal 6.93/13.19mph 5) 1m - 8:19(8:19/m) 154/174bpm 129cal 7.22/13.38mph 6) 0.5m - 4:03(8:09/m) 150/157bpm 61cal 7.36/7.93mph Add a comment	9.6m, 1:31:36 Running - General Tetchill Moor, Lee, Mill Lane, canal. Yob free. Have accrued enough calories for a bottle of wine, half a tin of prunes and two squares of dark chocolate. The excitement of mid-life overwhelms me sometimes. Split Summary === 1) 1m - 9:34(9:34/m) 126/136bpm 117cal 6.27/6.74mph 2) 1m - 9:21(9:21/m) 131/137bpm 120cal 6.41/6.87mph 3) 1m - 9:26(9:26/m) 130/136bpm 114cal 6.36/6.72mph 4) 1m - 9:27(9:27/m) 132/137bpm 115cal 6.35/6.82mph 5) 1m - 9:38(9:38/m) 131/141bpm 103cal 6.23/6.59mph 6) 1m - 9:53(9:53/m) 133/145bpm 107cal 6.07/6.59mph 7) 1m - 9:17(9:17/m) 128/144bpm 84cal 6.46/6.87mph 8) 1m - 9:51(9:51/m) 128/134bpm 84cal 6.09/6.72mph 9) 1m - 9:28(9:28/m) 131/140bpm 89cal 6.34/6.95mph 10) 0.63m - 5:40(9:01/m) 134/139bpm 61cal 6.66/6.99mph Add a comment	7.5m, 1:13:05 Running - General Split Summary === 1) 1m - 10:12(10:12/m) 118/124bpm 117cal 5.88/6.18mph 2) 1m - 10:12(10:12/m) 122/127bpm 116cal 5.89/6.12mph 3) 1m - 10:04(10:04/m) 136/147bpm 133cal 5.96/6.68mph 4) 1m - 9:39(9:39/m) 129/137bpm 105cal 6.22/6.57mph 5) 1m - 9:32(9:32/m) 124/136bpm 85cal 6.29/6.62mph 6) 1m - 9:48(9:48/m) 129/137bpm 99cal 6.12/6.35mph 7) 1m - 9:32(9:32/m) 128/138bpm 88cal 6.29/6.76mph 8) 0.45m - 4:06(9:06/m) 132/138bpm 43cal 6.59/6.99mph Add a comment	12.7m, 2:04:23 Running - Long Run Out and back on the road to Queen's Head. Quite a bit of walking and jogging involved, particularly at the end. Quite hot out there today. Split Summary === 1) 1m - 9:29(9:29/m) 126/138bpm 117cal 6.33/6.99mph 2) 1m - 9:07(9:07/m) 138/143bpm 126cal 6.59/7.18mph 3) 1m - 9:22(9:22/m) 134/139bpm 117cal 6.41/6.7mph 4) 1m - 9:21(9:21/m) 138/146bpm 122cal 6.42/6.66mph 5) 1m - 9:10(9:10/m) 142/147bpm 126cal 6.55/6.95mph 6) 1m - 9:26(9:26/m) 136/153bpm 103cal 6.36/7.01mph 7) 1m - 9:35(9:35/m) 135/147bpm 104cal 6.26/6.82mph 8) 1m - 10:22(10:22/m) 136/144bpm 113cal 5.78/6.16mph 9) 1m - 9:58(9:58/m) 135/143bpm 102cal 6.02/6.53mph 10) 1m - 9:48(9:48/m) 141/145bpm 118cal 6.13/6.59mph 11) 1m - 9:54(9:54/m) 141/147bpm 118cal 6.06/6.47mph 12) 1m - 10:29(10:29/m) 135/151bpm 99cal 5.72/6.55mph 13) 0.71m - 8:22(11:42/m) 124/143bpm 58cal 5.12/5.87mph Add a comment	6.9m, 1:07:03 Running - General Elson Road, Cae Goody, Valve Lane, Trench and around the Mere. Saw Tara and Immy. Split Summary === 1) 1m - 9:54(9:54/m) 122/131bpm 118cal 6.06/6.49mph 2) 1m - 9:30(9:30/m) 129/133bpm 118cal 6.31/6.74mph 3) 1m - 9:32(9:32/m) 124/132bpm 100cal 6.29/6.76mph 4) 1m - 9:46(9:46/m) 127/134bpm 107cal 6.14/6.47mph 5) 1m - 9:51(9:51/m) 129/139bpm 109cal 6.09/6.59mph 6) 1m - 10:22(10:22/m) 127/132bpm 100cal 5.79/7.01mph 7) 0.85m - 8:08(9:32/m) 131/136bpm 87cal 6.3/8.41mph Add a comment
Tue 26th Jun Jun 26	Wed 27th Jun Jun 27	Thu 28th Jun Jun 28	Fri 29th Jun Jun 29	Sat 30th Jun Jun 30	Sun 1st Jul Jul 1	Mon 2nd Jul Jul 2
3.9m, 37:39 Running - General Canal, Mere, out along Grange Road and back. Bit of a slog. I think I'm due a day off to recover. Split Summary === 1) 1m - 10:24(10:24/m) 119/126bpm 120cal 5.77/6.37mph 2) 1m - 9:53(9:53/m) 125/132bpm 118cal 6.07/6.35mph 3) 1m - 9:33(9:33/m) 136/143bpm 130cal 6.28/6.7mph 4) 0.86m - 7:48(9:06/m) 133/141bpm 96cal 6.59/6.85mph Add a comment	-	5.7m, 55:53 Running - Recovery Run Gentle little Ellesmere College loop, with a detour to the main road on Lee hill crest. Calling this a recovery run, on the pretence that it is deliberately slow. Split Summary === 1) 1m - 10:08(10:08/m) 116/127bpm 111cal 5.93/6.35mph 2) 1m - 9:49(9:49/m) 125/140bpm 117cal 6.11/6.62mph 3) 1m - 10:01(10:01/m) 127/140bpm 115cal 5.99/6.55mph 4) 1m - 9:55(9:55/m) 127/143bpm 107cal 6.05/6.45mph 5) 1m - 9:36(9:36/m) 135/141bpm 117cal 6.25/6.74mph 6) 0.68m - 6:24(9:25/m) 133/141bpm 73cal 6.37/6.64mph Add a comment	7.6m, 1:12:32 Running - General Split Summary === 1) 1m - 10:15(10:15/m) 116/127bpm 107cal 5.86/6.89mph 2) 1m - 9:33(9:33/m) 126/130bpm 110cal 6.28/6.78mph 3) 1m - 9:37(9:37/m) 128/138bpm 110cal 6.24/6.66mph 4) 1m - 9:29(9:29/m) 130/140bpm 107cal 6.33/6.78mph 5) 1m - 9:59(9:59/m) 130/141bpm 104cal 6.01/6.87mph 6) 1m - 9:26(9:26/m) 132/138bpm 102cal 6.36/6.93mph 7) 1m - 9:11(9:11/m) 137/144bpm 111cal 6.53/7.2mph 8) 0.64m - 5:02(7:50/m) 147/161bpm 72cal 7.66/11.44mph Add a comment	10.5m, 1:43:16 Running - Long Run Tetchill Moor loop, Lee hill crest, far Colemere, canal, Mereside. Split Summary === 1) 1m - 10:02(10:02/m) 126/134bpm 123cal 5.98/6.43mph 2) 1m - 9:46(9:46/m) 131/137bpm 121cal 6.14/6.53mph 3) 1m - 9:54(9:54/m) 131/136bpm 117cal 6.06/6.3mph 4) 1m - 9:42(9:42/m) 135/139bpm 117cal 6.19/6.62mph 5) 1m - 9:58(9:58/m) 134/143bpm 112cal 6.02/6.39mph 6) 1m - 10:07(10:07/m) 140/152bpm 125cal 5.93/6.51mph 7) 1m - 9:32(9:32/m) 137/148bpm 105cal 6.29/7.7mph 8) 1m - 10:28(10:28/m) 139/148bpm 118cal 5.73/6.41mph 9) 1m - 9:25(9:25/m) 141/145bpm 111cal 6.37/6.87mph 10) 1m - 9:29(9:29/m) 144/151bpm 118cal 6.33/6.78mph 11) 0.53m - 4:53(9:08/m) 148/152bpm 65cal 6.56/7.12mph Add a comment	7.8m, 1:14:04 Running - General Tetchill, Welsh Frankton, Perthy, Elson Road. Felt pretty good, given the post-Ball excesses of vodka and cigars. Split Summary === 1) 1m - 10:08(10:08/m) 141/166bpm 132cal 5.92/6.28mph 2) 1m - 9:38(9:38/m) 141/160bpm 135cal 6.23/6.49mph 3) 1m - 10:04(10:04/m) 137/148bpm 124cal 5.96/6.45mph 4) 1m - 9:39(9:39/m) 139/147bpm 112cal 6.22/6.64mph 5) 1m - 9:24(9:24/m) 136/142bpm 124cal 6.38/6.72mph 6) 1m - 9:25(9:25/m) 135/142bpm 127cal 6.38/6.8mph 7) 1m - 9:12(9:12/m) 140/144bpm 126cal 6.52/6.93mph 8) 0.75m - 6:34(8:47/m) 142/148bpm 90cal 6.83/7.74mph Add a comment	4.7m, 46:42 Running - General Love Lane, canal as far as the bridge that leads to the cattle path (hence the 11 min/mile), Lee, home. Needed that. Split Summary === 1) 1m - 9:56(9:56/m) 127/143bpm 119cal 6.04/7.28mph 2) 1m - 11:07(11:07/m) 130/147bpm 130cal 5.4/6.76mph 3) 1m - 9:37(9:37/m) 129/143bpm 104cal 6.24/6.76mph 4) 1m - 9:23(9:23/m) 135/141bpm 112cal 6.39/6.99mph 5) 0.74m - 6:38(9:01/m) 134/138bpm 73cal 6.66/7.31mph Add a comment
Tue 3rd Jul Jul 3	Wed 4th Jul Jul 4	Thu 5th Jul Jul 5	Fri 6th Jul Jul 6	Sat 7th Jul Jul 7	Sun 8th Jul Jul 8	Mon 9th Jul Jul 9
2.1m, 20:12 Running - Run-Walk Canal, Mere with India (!). She was quite tired, so she sat while I did a few intervals by the Mere to make up the distance to two miles. Split Summary === 1) 1m - 10:34(10:34/m) 100/118bpm 79cal 5.68/10.67mph 2) 1m - 9:15(9:15/m) 109/144bpm 74cal 6.48/10.79mph 3) 0.06m - 23(6:35/m) 143/145bpm 5cal 9.12/8.31mph Add a comment	5.9m, 53:02 Running - General Spout Hill loop. Excellent run, and surprisingly fast after a very slow start. Split Summary === 1) 1m - 10:07(10:07/m) 123/133bpm 117cal 5.93/6.59mph 2) 1m - 9:02(9:02/m) 128/136bpm 109cal 6.65/6.87mph 3) 1m - 9:17(9:17/m) 131/150bpm 109cal 6.46/7.22mph 4) 1m - 8:45(8:45/m) 137/142bpm 111cal 6.85/7.31mph 5) 1m - 8:42(8:42/m) 140/146bpm 112cal 6.89/7.39mph 6) 0.93m - 7:09(7:41/m) 149/162bpm 101cal 7.81/8.75mph Add a comment	13.4m, 2:08:50 Running - Long Run Met Graeme at Colemere, then English Frankton and back along the canal. Ran far too fast, and have a sore toe for my efforts. Longer than anticipated. Split Summary === 1) 1m - 10:13(10:13/m) 123/136bpm 121cal 5.87/6.43mph 2) 1m - 10:13(10:13/m) 120/123bpm 110cal 5.88/6.91mph 3) 1m - 10:19(10:19/m) 119/124bpm 99cal 5.81/6.62mph 4) 1m - 10:08(10:08/m) 115/125bpm 78cal 5.92/6.91mph 5) 1m - 9:19(9:19/m) 123/131bpm 89cal 6.44/6.78mph 6) 1m - 9:28(9:28/m) 122/140bpm 81cal 6.34/7.28mph 7) 1m - 9:12(9:12/m) 123/130bpm 83cal 6.53/7.03mph 8) 1m - 9:11(9:11/m) 124/132bpm 77cal 6.53/7.01mph 9) 1m - 8:51(8:51/m) 130/136bpm 90cal 6.78/7.2mph 10) 1m - 8:55(8:55/m) 129/138bpm 88cal 6.73/7.18mph 11) 1m - 9:43(9:43/m) 127/135bpm 79cal 6.17/6.51mph 12) 1m - 9:50(9:50/m) 127/133bpm 73cal 6.1/6.82mph 13) 1m - 9:25(9:25/m) 132/136bpm 86cal 6.37/6.99mph 14) 0.43m - 4:03(9:29/m) 138/141bpm 47cal 6.33/6.85mph Add a comment	7.2m, 1:08:25 Running - General Lee hill crest, long Colemere, canal, Sandy Lane, St John's Hill. Slow but sweet. Split Summary === 1) 1m - 9:27(9:27/m) 126/137bpm 115cal 6.35/6.97mph 2) 1m - 9:19(9:19/m) 131/140bpm 117cal 6.44/6.95mph 3) 1m - 9:21(9:21/m) 136/150bpm 122cal 6.41/8.35mph 4) 1m - 9:07(9:07/m) 130/141bpm 99cal 6.58/7.14mph 5) 1m - 10:15(10:15/m) 128/137bpm 100cal 5.86/6.47mph 6) 1m - 9:35(9:35/m) 131/134bpm 102cal 6.26/6.76mph 7) 1m - 9:43(9:43/m) 136/147bpm 114cal 6.17/6.93mph 8) 0.18m - 1:38(9:07/m) 131/143bpm 15cal 6.59/6.78mph Add a comment	-	6.3m, 59:33 Running - General Just intending a gentle duty run, but spontaneously turned into a reverse Tetchill Moor loop. Ran pretty hard, given yesterday's excesses. I have now earned a chicken saag curry, which I'll make later. Split Summary === 1) 1m - 9:44(9:44/m) 126/135bpm 119cal 6.17/6.85mph 2) 1m - 9:20(9:20/m) 130/139bpm 114cal 6.43/6.78mph 3) 1m - 9:21(9:21/m) 130/137bpm 111cal 6.41/6.74mph 4) 1m - 9:31(9:31/m) 133/139bpm 114cal 6.31/6.57mph 5) 1m - 9:43(9:43/m) 134/145bpm 112cal 6.17/6.47mph 6) 1m - 9:14(9:14/m) 138/144bpm 111cal 6.5/6.97mph 7) 0.3m - 2:41(8:53/m) 141/143bpm 35cal 6.75/7.22mph Add a comment	3.6m, 31:03 Running - General Hurried rush around Ellesmere College loop before Jude drives to Crewe to pick up Tara. Slower than it felt. Split Summary === 1) 1m - 9:19(9:19/m) 124/132bpm 116cal 6.44/8.41mph 2) 1m - 8:47(8:47/m) 135/145bpm 118cal 6.83/7.58mph 3) 1m - 8:18(8:18/m) 143/146bpm 117cal 7.23/7.83mph 4) 0.58m - 4:39(8:05/m) 144/149bpm 65cal 7.42/7.72mph Add a comment
Tue 10th Jul Jul 10	Wed 11th Jul Jul 11	Thu 12th Jul Jul 12	Fri 13th Jul Jul 13	Sat 14th Jul Jul 14	Sun 15th Jul Jul 15	Mon 16th Jul Jul 16
6m, 57:06 Running - General Spout hill loop, fairly gently. Split Summary === 1) 1m - 10:06(10:06/m) 131/167bpm 131cal 5.94/6.55mph 2) 1m - 9:20(9:20/m) 121/130bpm 99cal 6.43/6.93mph 3) 1m - 9:53(9:53/m) 124/144bpm 102cal 6.07/6.64mph 4) 1m - 9:29(9:29/m) 126/132bpm 103cal 6.33/6.59mph 5) 1m - 9:29(9:29/m) 129/136bpm 103cal 6.32/6.76mph 6) 1m - 8:43(8:43/m) 130/136bpm 92cal 6.89/7.24mph 7) 0.01m - 6(9:41/m) 131/131bpm 1cal 6.2/7.14mph Add a comment	6.5m, 1:02:19 Running - General Canal to Tetchill, up to Lee hill crest, back onto reverse Ellesmere College loop. Long chat with ex-window cleaner Les, who seems to have gone a bit mad since his wife died. Included a tour of his house and garden. Split Summary === 1) 1m - 9:53(9:53/m) 116/123bpm 109cal 6.07/6.43mph 2) 1m - 9:58(9:58/m) 118/123bpm 110cal 6.02/6.68mph 3) 1m - 9:42(9:42/m) 117/130bpm 101cal 6.19/6.45mph 4) 1m - 9:45(9:45/m) 120/131bpm 107cal 6.15/6.47mph 5) 1m - 9:15(9:15/m) 122/134bpm 97cal 6.48/6.8mph 6) 1m - 9:09(9:09/m) 129/136bpm 104cal 6.55/6.87mph 7) 0.54m - 4:37(8:30/m) 133/139bpm 56cal 7.06/7.41mph Add a comment	11m, 1:46:53 Running - Long Run Cross-country to Graeme's house, followed by a run-walk-run with a shattered Graeme, and a solitary plod home around Colemere (where an insect leapt into my eye, nearly blinding me) and the canal. What fun! Split Summary === 1) 1m - 10:18(10:18/m) 129/165bpm 122cal 5.83/6.57mph 2) 1m - 10:23(10:23/m) 125/137bpm 116cal 5.78/6.3mph 3) 1m - 10:01(10:01/m) 124/138bpm 103cal 5.99/6.8mph 4) 1m - 9:27(9:27/m) 117/127bpm 79cal 6.35/6.95mph 5) 1m - 9:26(9:26/m) 118/130bpm 76cal 6.36/6.89mph 6) 1m - 9:34(9:34/m) 116/132bpm 76cal 6.27/7.01mph 7) 1m - 9:34(9:34/m) 121/129bpm 83cal 6.27/6.82mph 8) 1m - 9:33(9:33/m) 115/126bpm 75cal 6.29/6.66mph 9) 1m - 10:11(10:11/m) 119/126bpm 86cal 5.89/6.91mph 10) 1m - 9:40(9:40/m) 126/138bpm 101cal 6.2/6.82mph 11) 0.95m - 8:46(9:11/m) 135/145bpm 107cal 6.54/9.25mph Add a comment	3.3m, 31:30 Running - General Around the Mere, back to the bridge and home along the canal, very slowly. Split Summary === 1) 1m - 10:23(10:23/m) 120/126bpm 119cal 5.78/6.66mph 2) 1m - 9:20(9:20/m) 124/128bpm 110cal 6.43/6.91mph 3) 1m - 9:27(9:27/m) 128/132bpm 112cal 6.35/6.78mph 4) 0.26m - 2:20(9:06/m) 132/135bpm 28cal 6.59/6.78mph Add a comment 2m, 30:00 Running - Run-Walk Race for Life at Ellesmere with India, Isi and Jude. Logged purely for wine points. Add a comment	7.1m, 1:08:22 Running - General Lee hill crest, Mill Lane, clockwise Colemere to the bridge, then back along the canal - all very slowly. Feeling good. Split Summary === 1) 1m - 9:56(9:56/m) 119/130bpm 114cal 6.04/6.85mph 2) 1m - 9:41(9:41/m) 121/131bpm 107cal 6.2/6.59mph 3) 1m - 9:45(9:45/m) 126/137bpm 109cal 6.15/6.64mph 4) 1m - 9:23(9:23/m) 120/130bpm 86cal 6.39/7.35mph 5) 1m - 9:56(9:56/m) 123/133bpm 95cal 6.04/6.53mph 6) 1m - 9:24(9:24/m) 125/128bpm 91cal 6.38/6.89mph 7) 1m - 9:15(9:15/m) 132/144bpm 102cal 6.49/7.35mph 8) 0.11m - 1:02(9:30/m) 122/130bpm 7cal 6.32/7.45mph Add a comment	10.3m, 1:43:49 Running - Long Run Tetchill Moor loop, onto Lee hill crest, Mill Lane, around Colemere to the bridge and then back along the canal, with Graeme. Long? Check. Slow? Check. Run? 7/10. Split Summary === 1) 1m - 9:54(9:54/m) 118/148bpm 103cal 6.07/6.62mph 2) 1m - 9:53(9:53/m) 119/125bpm 101cal 6.07/6.57mph 3) 1m - 9:54(9:54/m) 119/124bpm 92cal 6.06/6.64mph 4) 1m - 10:00(10:00/m) 120/127bpm 94cal 6/6.28mph 5) 1m - 9:58(9:58/m) 125/134bpm 97cal 6.02/6.47mph 6) 1m - 10:15(10:15/m) 127/137bpm 106cal 5.85/6.53mph 7) 1m - 9:43(9:43/m) 122/132bpm 78cal 6.17/6.51mph 8) 1m - 10:43(10:43/m) 121/134bpm 81cal 5.6/6.18mph 9) 1m - 10:19(10:19/m) 123/126bpm 83cal 5.82/6.3mph 10) 1m - 10:13(10:13/m) 126/138bpm 89cal 5.87/6.41mph 11) 0.33m - 2:58(9:05/m) 133/137bpm 32cal 6.61/6.97mph Add a comment	-

2017	Date	Result	WAVA
English Half Marathon	17 Sep	1:46:13	63.58%
Lake Vyrnwy Half Marathon	10 Sep	1:43:34	65.20%
2016	Date	Result	WAVA
Shropshire Triathlon (Ellesmere)	29 May	28:50 / 1:14:59 / 1:00:18	0.00%
2015	Date	Result	WAVA
Snowdonia Marathon	24 Oct	4:23:31	52.45%
MBNA Chester Marathon	4 Oct	4:27:58	51.58%
2014	Date	Result	WAVA
London Marathon	13 Apr	4:37:10	49.43%
Trimpell 20	16 Mar	2:59:33	56.96%
2013	Date	Result	WAVA
MBNA Chester Marathon	6 Oct	3:51:42	58.61%
Lake Vyrnwy Half Marathon	15 Sep	1:40:37	64.88%
2012	Date	Result	WAVA
Run Liverpool Marathon	14 Oct	4:17:53	52.21%
2011	Date	Result	WAVA
MBNA Chester Marathon	9 Oct	4:04:23	54.62%
Lake Vyrnwy Half Marathon	11 Sep	1:41:16	63.41%
Ellesmere 10k	28 Aug	46:07	63.99%
Park Hall 5k	9 Jun	22:19	63.53%
Shakespeare Marathon	8 May	4:28:26	49.73%
Ellesmere Half Marathon	6 Mar	1:52:36	57.03%
2010	Date	Result	WAVA
Anglesey Marathon	26 Sep	3:58:52	55.40%
Lake Vyrnwy Half Marathon	12 Sep	1:45:18	60.49%
MBNA Chester Marathon	31 May	4:17:37	51.37%
Muller Market Drayton 10k	9 May	49:44	58.88%
2009	Date	Result	WAVA
Anglesey Marathon	20 Sep	4:01:00	54.46%
Lake Vyrnwy Half Marathon	13 Sep	1:45:44	59.76%
Muller Market Drayton 10k	10 May	47:07	61.67%
London Marathon	26 Apr	4:21:34	50.18%
Blackpool Marathon	5 Apr	4:30:53	48.45%
Village Bakery Half Marathon	15 Feb	1:53:07	55.86%
2008	Date	Result	WAVA
Anglesey Marathon	21 Sep	4:21:06	49.85%
Crown Classic 10k	11 Jul	52:39	54.78%
TRI UK Shropshire Triathlon - Ellesmere	1 Jun	35:49 / 1:24:50 / 59:25	0.00%
Muller Market Drayton 10k	11 May	56:44	50.83%
2007	Date	Result	WAVA
Telford 10k	16 Dec	54:25	52.60%
Lake Vyrnwy Half Marathon	9 Sep	2:12:48	46.84%
Ellesmere 10k	1 Jul	1:04:30	44.38%
2006	Date	Result	WAVA
Ellesmere 10K	2 Jul	1:20:49	35.15%

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