Free training log and race listings for runners, bikers and swimmers

About Me
A serial plodder who attempts to improve overall speed, does for a while; then falls back again and repeat. Show More...

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Recent Training
7th May	Easy	4.7mi	50:01
6th May	Easy	3.8mi	40:00
3rd May	Medium Long Run	14.1mi	1:53:35
2nd May	Intervals	3.6mi	39:15
1st May	Easy	4.8mi	50:02

Planned Races
* POSTPONED * Asda Foundation Derby Half Marathon	13th Jun
Great North Run	12th Sep
London Marathon	3rd Oct
Greater Manchester Marathon	10th Oct

12 Month Benchmarks	Run	Bike
Mile	6:40	4:05
5k	21:36	14:11
5mi	35:41	23:25
10k	44:50	29:01
10mi	1:15:12	51:03
Half	1:39:53	1:10:30

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+ 86 others

Best Times
Best WAVA

Dist	Races	PB	2010	2011	2012	2013	2014	2015	2017	2019	2020
5km	3	22:25 7:13/mi							22:40		22:25
10km	6	43:52 7:04/mi	48:22	46:14	46:16	43:52		46:35	49:40
10mi	1	1:14:15 7:26/mi				1:14:15
13.1mi	3	1:36:51 7:24/mi		1:36:51			1:41:40
26.2mi	4	3:33:57 8:10/mi			3:33:57	3:34:07				4:06:02

Date	Planned Races			Distance
10 Oct	Greater Manchester Marathon Confirmed			26.2mi
3 Oct	London Marathon Confirmed			26.2mi
12 Sep	Great North Run Confirmed			13.1mi
13 Jun	* POSTPONED * Asda Foundation Derby Half Marathon Confirmed			13.1mi
2020		Result	WAVA	Distance
14 Mar	Sheffield Hallam parkrun	22:25	68.41	5km
29 Feb	Shipley Country parkrun	23:37	64.94	5km
2019		Result	WAVA	Distance
28 Apr	London Marathon	4:06:02	57.77	26.2mi
2017		Result	WAVA	Distance
18 Jun	Ripley 10k	49:40	61.53	10km
13 May	Shipley Country parkrun	22:40	66.09	5km
2015		Result	WAVA	Distance
13 Dec	Bolsover 10k	46:35	65.04	10km
2014		Result	WAVA	Distance
29 Jun	Humber Bridge half marathon	1:41:40	63.53	13.1mi
2013		Result	WAVA	Distance
24 Nov	Heanor 10K Pudding Run	43:52	67.91	10km
13 Oct	Leicester Marathon	3:34:07	62.98	26.2mi
26 May	Edinburgh Marathon	3:44:59	59.94	26.2mi
17 Feb	Plymouth Hoe 10	1:14:15	65.20	10mi
2012		Result	WAVA	Distance
14 Oct	Leicester Marathon	3:33:57	62.50	26.2mi
8 Jul	British 10K London Run	46:16	63.34	10km
2011		Result	WAVA	Distance
27 Nov	Clowne Half Marathon	1:36:51	65.56	13.1mi
26 Jun	Mansfield Half Marathon	1:47:43	58.45	13.1mi
15 May	Great Manchester Run	46:14	62.87	10km
2010		Result	WAVA	Distance
21 Nov	Heanor 10K Pudding Run	48:22	60.09	10km

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	42	85	76	115	31	0	0	0	0	0	0	0	349
2020	92	115	89	99	165	120	76	133	138	168	164	85	1444
2020	0	0	0	12	26	0	0	0	0	0	0	0	38
2019	107	111	92	167	50	136	127	92	72	61	10	9	1034
2018	0	0	42	25	34	35	30	11	0	45	106	62	389
2017	0	0	0	0	0	14	0	0	20	56	51	6	147
2016	61	113	59	11	97	166	117	124	0	0	0	0	748
2015	0	0	0	0	0	6	45	63	41	0	18	0	172
2014	61	23	91	52	23	13	0	0	0	0	0	0	263
2013	0	0	0	3.9	0	0	0	0	0	0	0	0	3.9
2013	45	34	6	64	118	154	179	190	168	70	47	14	1088
2013	0	0	0	7	0	0	0	0	0	0	0	0	7
2012	60	80	81	182	170	17	26	93	153	61	53	31	1008
2012	0	0	15	0	0	0	0	6	0	0	0	0	21
2011	65	70	0	31	37	48	47	137	161	181	107	11	894
2011	0	0	0	14	11	0	0	0	0	0	0	4	29
2010	0	0	0	0	0	0	0	0	0	18	4	0	22
2010	0	0	0	0	0	0	0	0	0	0	46	49	95

Sat 10th Apr Apr 10	Sun 11th Apr Apr 11	Mon 12th Apr Apr 12	Tue 13th Apr Apr 13	Wed 14th Apr Apr 14	Thu 15th Apr Apr 15	Fri 16th Apr Apr 16
8mi, 1:31:04 Running - Run-Walk Split Summary === 1) 1m - 10:08(10:08/m) 118/127bpm 86cal 5.92/7.33mph 2) 1m - 9:42(9:42/m) 122/127bpm 85cal 6.19/6.82mph 3) 1m - 10:54(10:54/m) 119/134bpm 83cal 5.51/6.99mph 4) 1m - 12:45(12:45/m) 114/134bpm 79cal 4.71/5.99mph 5) 1m - 11:37(11:37/m) 117/128bpm 74cal 5.17/6.03mph 6) 1m - 13:00(13:00/m) 109/124bpm 61cal 4.61/6.35mph 7) 1m - 12:12(12:12/m) 112/123bpm 61cal 4.92/6.07mph 8) 1m - 10:44(10:44/m) 115/126bpm 60cal 5.59/5.93mph 9) 0m - 2(10:41/m) 118/118bpm 5.62/5.22mph Add a comment	-	3.7mi, 40:03 Running - Easy Split Summary === 1) 1m - 10:39(10:39/m) 108/119bpm 76cal 5.63/6.37mph 2) 1m - 10:50(10:50/m) 113/122bpm 78cal 5.54/6.24mph 3) 1m - 10:54(10:54/m) 114/120bpm 76cal 5.5/6.3mph 4) 0.67m - 7:40(11:30/m) 115/126bpm 50cal 5.22/5.8mph Add a comment	-	-	1.1mi, 9:05 Running - Warm Down Split Summary === 1) 1m - 8:22(8:22/m) 142/151bpm 88cal 7.17/7.7mph 2) 0.09m - 42(8:07/m) 145/148bpm 7cal 7.39/7.64mph Add a comment 4.6mi, 34:29 Running - Tempo Split Summary === 1) 1m - 7:49(7:49/m) 137/165bpm 79cal 7.67/9.06mph 2) 1m - 7:12(7:12/m) 152/167bpm 83cal 8.33/9.64mph 3) 1m - 7:18(7:18/m) 158/164bpm 88cal 8.21/9.41mph 4) 1m - 7:40(7:40/m) 158/163bpm 93cal 7.83/9mph 5) 0.61m - 4:29(7:21/m) 157/164bpm 53cal 8.16/9.12mph Add a comment 2.8mi, 29:41 Running - Easy Split Summary === 1) 1m - 10:27(10:27/m) 106/114bpm 72cal 5.74/6.26mph 2) 1m - 10:17(10:17/m) 114/139bpm 77cal 5.84/8.12mph 3) 0.84m - 8:57(10:41/m) 112/121bpm 58cal 5.62/5.97mph Add a comment	3.9mi, 40:02 Running - Dog Running Split Summary === 1) 1m - 10:17(10:17/m) 111/122bpm 77cal 5.83/6.68mph 2) 1m - 10:42(10:42/m) 115/125bpm 81cal 5.61/8.45mph 3) 1m - 10:04(10:04/m) 122/145bpm 83cal 5.96/10.16mph 4) 0.87m - 8:59(10:22/m) 123/132bpm 73cal 5.79/6.68mph Add a comment
Sat 17th Apr Apr 17	Sun 18th Apr Apr 18	Mon 19th Apr Apr 19	Tue 20th Apr Apr 20	Wed 21st Apr Apr 21	Thu 22nd Apr Apr 22	Fri 23rd Apr Apr 23
4.7mi, 50:03 Running - Easy Split Summary === 1) 1m - 11:04(11:04/m) 113/118bpm 88cal 5.42/7.03mph 2) 1m - 10:53(10:53/m) 120/124bpm 90cal 5.51/6.24mph 3) 1m - 10:13(10:13/m) 128/131bpm 96cal 5.87/6.37mph 4) 1m - 10:15(10:15/m) 132/132bpm 100cal 5.85/7.31mph 5) 0.72m - 7:37(10:38/m) 132/132bpm 73cal 5.64/6.03mph Add a comment	-	-	11mi, 1:28:19 Running - Steady-State Split Summary === 1) 1m - 7:38(7:38/m) 138/150bpm 77cal 7.86/8.72mph 2) 1m - 7:22(7:22/m) 152/161bpm 84cal 8.14/8.75mph 3) 1m - 7:42(7:42/m) 151/161bpm 88cal 7.79/8.62mph 4) 1m - 7:54(7:54/m) 152/159bpm 90cal 7.6/8.08mph 5) 1m - 7:56(7:56/m) 155/160bpm 93cal 7.57/7.95mph 6) 1m - 8:10(8:10/m) 157/163bpm 98cal 7.34/7.68mph 7) 1m - 8:12(8:12/m) 160/166bpm 102cal 7.32/8.37mph 8) 1m - 8:26(8:26/m) 160/164bpm 103cal 7.12/7.93mph 9) 1m - 8:29(8:29/m) 159/163bpm 103cal 7.08/7.56mph 10) 1m - 8:22(8:22/m) 159/162bpm 101cal 7.17/7.35mph 11) 1m - 8:05(8:05/m) 159/164bpm 97cal 7.42/7.95mph 12) 0.01m - 3(6:02/m) 163/163bpm 9.94/7.85mph Add a comment	-	1.2mi, 10:00 Running - Warm Down Split Summary === 1) 1m - 8:23(8:23/m) 148/161bpm [1240b/mi] 92cal 7.16/7.91mph 2) 0.19m - 1:37(8:26/m) 148/156bpm [1248b/mi] 18cal 7.12/7.43mph Add a comment 4mi, 30:02 Running - Steady-State Split Summary === 1) 1m - 7:31(7:31/m) 148/170bpm [1114b/mi] 83cal 7.97/9.04mph 2) 1m - 7:54(7:54/m) 161/173bpm [1272b/mi] 100cal 7.59/8.56mph 3) 1m - 7:39(7:39/m) 161/171bpm [1231b/mi] 96cal 7.85/8.62mph 4) 0.96m - 6:58(7:14/m) 165/171bpm [1193b/mi] 91cal 8.3/9.87mph Add a comment 0.8mi, 7:46 Running - Warm Up Split Summary === 1) 0.8m - 7:46(9:46/m) 131/151bpm [1280b/mi] 76cal 6.14/7.12mph Add a comment 0.8mi, 6:36 Running - Warm Up Split Summary === 1) 0.75m - 6:36(8:47/m) 137/167bpm [1204b/mi] 67cal 6.83/7.87mph Add a comment 3.2mi, 31:39 Running - Easy Split Summary === 1) 1m - 9:35(9:35/m) 139/173bpm [1332b/mi] 99cal 6.26/6.99mph 2) 1m - 9:45(9:45/m) 124/132bpm [1209b/mi] 85cal 6.15/6.62mph 3) 1m - 10:49(10:49/m) 122/137bpm [1319b/mi] 84cal 5.55/6.41mph 4) 0.15m - 1:31(9:50/m) 124/127bpm [1219b/mi] 12cal 6.1/6.32mph Add a comment	-
Sat 24th Apr Apr 24	Sun 25th Apr Apr 25	Mon 26th Apr Apr 26	Tue 27th Apr Apr 27	Wed 28th Apr Apr 28	Thu 29th Apr Apr 29	Fri 30th Apr Apr 30
3.1mi, 30:01 Running - Easy Split Summary === 1) 1m - 9:43(9:43/m) 115/123bpm [1117b/mi] 68cal 6.17/6.93mph 2) 1m - 9:42(9:42/m) 123/131bpm [1193b/mi] 73cal 6.19/6.7mph 3) 1m - 10:00(10:00/m) 124/135bpm [1241b/mi] 71cal 5.99/6.85mph 4) 0.06m - 36(9:14/m) 133/138bpm [1227b/mi] 5cal 6.5/6.39mph Add a comment	3.5mi, 41:04 Running - Easy Split Summary === 1) 1m - 11:25(11:25/m) 102/129bpm [1164b/mi] 58cal 5.26/6.14mph 2) 1m - 11:36(11:36/m) 108/134bpm [1253b/mi] 65cal 5.17/8.14mph 3) 1m - 11:58(11:58/m) 107/138bpm [1280b/mi] 59cal 5.02/8.29mph 4) 0.54m - 6:06(11:19/m) 109/116bpm [1234b/mi] 29cal 5.3/5.57mph Add a comment	12.1mi, 1:42:50 Running - Medium Long Run Split Summary === 1) 1m - 7:56(7:56/m) 132/142bpm [1048b/mi] 71cal 7.56/7.99mph 2) 1m - 8:10(8:10/m) 138/146bpm [1127b/mi] 78cal 7.35/7.95mph 3) 1m - 8:17(8:17/m) 135/149bpm [1118b/mi] 73cal 7.25/7.95mph 4) 1m - 8:06(8:06/m) 141/149bpm [1141b/mi] 77cal 7.41/7.76mph 5) 1m - 8:25(8:25/m) 141/149bpm [1187b/mi] 78cal 7.12/8.14mph 6) 1m - 8:37(8:37/m) 145/155bpm [1250b/mi] 84cal 6.96/7.72mph 7) 1m - 8:59(8:59/m) 140/150bpm [1257b/mi] 74cal 6.68/7.28mph 8) 1m - 8:42(8:42/m) 147/159bpm [1280b/mi] 80cal 6.89/7.37mph 9) 1m - 8:38(8:38/m) 144/150bpm [1244b/mi] 77cal 6.95/7.58mph 10) 1m - 8:38(8:38/m) 145/150bpm [1251b/mi] 76cal 6.95/7.41mph 11) 1m - 8:39(8:39/m) 144/151bpm [1245b/mi] 70cal 6.94/7.22mph 12) 1m - 8:32(8:32/m) 142/150bpm [1212b/mi] 60cal 7.03/7.51mph 13) 0.13m - 1:11(9:05/m) 144/147bpm [1308b/mi] 9cal 6.61/6.78mph Add a comment	1.4mi, 11:34 Running - Warm Down Split Summary === 1) 1m - 8:30(8:30/m) 157/166bpm [1336b/mi] 95cal 7.05/7.91mph 2) 0.36m - 3:04(8:24/m) 159/165bpm [1337b/mi] 35cal 7.14/7.91mph Add a comment 5.1mi, 45:30 Running - Intervals Split Summary === 1) 1m - 8:28(8:28/m) 143/159bpm [1211b/mi] 83cal 7.09/10.25mph 2) 1m - 9:50(9:50/m) 150/163bpm [1475b/mi] 101cal 6.1/10.69mph 3) 1m - 8:40(8:40/m) 159/175bpm [1378b/mi] 97cal 6.92/9.68mph 4) 1m - 9:46(9:46/m) 150/168bpm [1466b/mi] 93cal 6.14/9.14mph 5) 1m - 8:31(8:31/m) 156/169bpm [1329b/mi] 89cal 7.04/9.46mph 6) 0.05m - 15(4:59/m) 159/163bpm [792b/mi] 2cal 12.05/9.18mph Add a comment 1.1mi, 9:26 Running - Warm Up Split Summary === 1) 1m - 8:56(8:56/m) 137/180bpm [1224b/mi] 85cal 6.72/7.66mph 2) 0.05m - 30(9:27/m) 152/155bpm [1437b/mi] 5cal 6.35/6.22mph Add a comment	-	1mi, 8:54 Running - Warm Down Split Summary === 1) 0.95m - 8:54(9:23/m) 136/148bpm [1275b/mi] 87cal 6.4/7.06mph Add a comment 4mi, 31:12 Running - Hill Work Split Summary === 1) 1m - 7:57(7:57/m) 146/170bpm [1160b/mi] 82cal 7.55/8.83mph 2) 1m - 7:47(7:47/m) 153/177bpm [1191b/mi] 85cal 7.71/9.23mph 3) 1m - 7:56(7:56/m) 152/163bpm [1206b/mi] 85cal 7.56/8.7mph 4) 0.98m - 7:32(7:42/m) 154/175bpm [1187b/mi] 82cal 7.78/10.29mph Add a comment 0.5mi, 4:21 Running - Warm Up Split Summary === 1) 0.51m - 4:21(8:35/m) 137/142bpm [1175b/mi] 43cal 6.99/7.28mph Add a comment 0.8mi, 7:02 Running - Warm Up Split Summary === 1) 0.78m - 7:02(8:58/m) 133/142bpm [1194b/mi] 66cal 6.69/7.7mph Add a comment 3.3mi, 35:02 Running - Easy Split Summary === 1) 1m - 11:09(11:09/m) 112/126bpm [1250b/mi] 75cal 5.38/5.85mph 2) 1m - 10:41(10:41/m) 113/129bpm [1207b/mi] 66cal 5.62/6.43mph 3) 1m - 9:35(9:35/m) 121/128bpm [1160b/mi] 67cal 6.26/7.03mph 4) 0.31m - 3:36(11:39/m) 114/118bpm [1327b/mi] 19cal 5.15/6.14mph Add a comment	-
Sat 1st May May 1	Sun 2nd May May 2	Mon 3rd May May 3	Tue 4th May May 4	Wed 5th May May 5	Thu 6th May May 6	Fri 7th May May 7
4.8mi, 50:02 Running - Easy Split Summary === 1) 1m - 10:52(10:52/m) 114/124bpm [1239b/mi] 77cal 5.52/6.22mph 2) 1m - 10:19(10:19/m) 114/120bpm [1177b/mi] 66cal 5.81/6.12mph 3) 1m - 10:08(10:08/m) 115/122bpm [1165b/mi] 61cal 5.92/6.22mph 4) 1m - 9:45(9:45/m) 117/125bpm [1140b/mi] 58cal 6.16/6.62mph 5) 0.82m - 8:58(10:58/m) 114/121bpm [1251b/mi] 46cal 5.47/6.12mph Add a comment	3.6mi, 39:15 Running - Intervals Split Summary === 1) 1m - 10:28(10:28/m) 103/124bpm [1078b/mi] 57cal 5.73/6.45mph 2) 1m - 10:14(10:14/m) 110/131bpm [1125b/mi] 62cal 5.87/8.12mph 3) 1m - 11:44(11:44/m) 107/132bpm [1256b/mi] 61cal 5.11/8.41mph 4) 0.59m - 6:49(11:29/m) 110/123bpm [1264b/mi] 35cal 5.22/6.78mph Add a comment	14.1mi, 1:53:35 Running - Medium Long Run Split Summary === 1) 1m - 7:55(7:55/m) 131/144bpm [1038b/mi] 73cal 7.58/7.99mph 2) 1m - 7:51(7:51/m) 142/153bpm [1115b/mi] 81cal 7.64/8.12mph 3) 1m - 7:36(7:36/m) 145/157bpm [1101b/mi] 78cal 7.9/8.66mph 4) 1m - 7:43(7:43/m) 148/161bpm [1142b/mi] 81cal 7.78/8.08mph 5) 1m - 8:11(8:11/m) 145/151bpm [1188b/mi] 83cal 7.32/7.58mph 6) 1m - 7:57(7:57/m) 146/153bpm [1161b/mi] 80cal 7.55/8.14mph 7) 1m - 8:13(8:13/m) 142/146bpm [1168b/mi] 75cal 7.3/7.58mph 8) 1m - 8:07(8:07/m) 143/149bpm [1161b/mi] 74cal 7.39/7.78mph 9) 1m - 8:02(8:02/m) 146/151bpm [1173b/mi] 79cal 7.46/7.83mph 10) 1m - 8:06(8:06/m) 146/154bpm [1182b/mi] 78cal 7.41/7.87mph 11) 1m - 7:58(7:58/m) 148/156bpm [1180b/mi] 77cal 7.53/8.04mph 12) 1m - 8:27(8:27/m) 154/164bpm [1302b/mi] 89cal 7.1/7.91mph 13) 1m - 8:06(8:06/m) 147/156bpm [1191b/mi] 69cal 7.4/7.72mph 14) 1m - 8:42(8:42/m) 146/151bpm [1269b/mi] 71cal 6.9/7.43mph 15) 0.07m - 40(8:56/m) 147/150bpm [1312b/mi] 5cal 6.72/6.97mph Add a comment	-	-	3.8mi, 40:00 Running - Easy Split Summary === 1) 1m - 11:06(11:06/m) 138/144bpm [1531b/mi] 114cal 5.41/6.16mph 2) 1m - 11:12(11:12/m) 147/151bpm [1646b/mi] 121cal 5.36/5.82mph 3) 0.25m - 2:43(10:44/m) 146/152bpm [1567b/mi] 27cal 5.59/5.63mph 4) 1m - 9:30(9:30/m) 155/157bpm [1472b/mi] 108cal 6.32/6.82mph 5) 0.51m - 5:30(10:49/m) 157/157bpm [1699b/mi] 63cal 5.55/6.93mph Add a comment	4.7mi, 50:01 Running - Easy Split Summary === 1) 1m - 10:56(10:56/m) 107/131bpm [1171b/mi] 64cal 5.48/6.01mph 2) 1m - 11:01(11:01/m) 105/115bpm [1156b/mi] 54cal 5.45/6.14mph 3) 1m - 9:49(9:49/m) 109/117bpm [1069b/mi] 50cal 6.12/7.7mph 4) 1m - 10:42(10:42/m) 112/124bpm [1199b/mi] 56cal 5.6/6.32mph 5) 0.69m - 7:33(10:58/m) 113/118bpm [1240b/mi] 38cal 5.47/6.05mph Add a comment

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