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

About Me
Dec 2020 - Kept running each year until I got injured. Learned more about heart rate training and currently building a good aerobic base. The biggest thing to overcome with this approach is the ~~strava~~ ego having slowed down at the start to nearly 12 min/mile; thankfully I've got over that now and am improving 2011 - Big learning year - trained too hard at the start and got injured. Had a great race in May. Hadn't learnt my lesson from the start of the year so tried a P Show More...

About Me

Dec 2020 - Kept running each year until I got injured. Learned more about heart rate training and currently building a good aerobic base. The biggest thing to overcome with this approach is the ~~strava~~ ego having slowed down at the start to nearly 12 min/mile; thankfully I've got over that now and am improving

2011 - Big learning year - trained too hard at the start and got injured. Had a great race in May. Hadn't learnt my lesson from the start of the year so tried a P

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Recent Blogs
It's been 10 years since I've heard shouts of c'mon on Fetchie	Feb 2022
ITB - Irritating Torturous Bollo@#s	Feb 2012
Mad Race at Southport MadDog	Feb 2012
Normality resumed.....	Jan 2012
Britain's got me in a que.....	Jan 2012

My parkrun
No parkrun selected

Recent Training
23rd Sep	General	0.7mi	7:23
23rd Sep	General	3.1mi	26:21
23rd Sep	General	1.1mi	18:11
22nd Sep	Strength	0mi	37:32
21st Sep	General	4.2mi	39:28

12 Month Benchmarks	Run	Bike
Mile	6:36	3:08
5k	23:30	10:54
5mi	39:35	18:42
10k	50:33	23:58
10mi	1:23:03	1:10:23
Half	1:50:46	1:59:50

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Recent Threads
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Buddies (13)

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2022	PB	WB
5km	2		22:53 56.33			22:53 7:22/mi	56.33
7km	1		32:25 56.31			32:25 7:27/mi	56.31
5mi	3		35:59 58.65	34:42 60.82		34:42 6:56/mi	60.82
10km	1			42:38 62.02		42:38 6:52/mi	62.02
10mi	4	1:26:27 50.61	1:13:10 59.82		1:17:53 58.99	1:13:10 7:19/mi	59.82
13.1mi	1		1:41:51 56.93			1:41:51 7:46/mi	56.93
26.2mi	1		4:47:05 42.35			4:47:05 10:57/mi	42.35

2022		Result	WAVA	Distance
26 Mar	Monsal Trail Half Marathon - SATURDAY		0.00	13.1mi
19 Feb	Rhyl 10 SB	1:17:53	58.99	10mi
2012		Result	WAVA	Distance
12 Feb	Southport Mad Dog 10k PB	42:38	62.02	10km
8 Jan	Hit The Trail PB	34:42	60.82	5mi
2011		Result	WAVA	Distance
24 Dec	Woodbank parkrun PB	22:53	56.33	5km
11 Dec	Stockport 10 PB	1:13:10	59.82	10mi
20 Nov	Conwy Half Marathon PB	1:41:51	56.93	13.1mi
6 Nov	Abergele 5 SB	35:59	58.65	5mi
22 Oct	Woodbank parkrun	23:02	55.96	5km
9 Oct	MBNA Chester Marathon PB	4:47:05	42.35	26.2mi
10 Jul	Debdale Grand Prix PB	32:25	56.31	7km
22 May	Llandudno 10 mile race	1:17:31	56.44	10mi
9 Jan	Hit The Trail	40:05	52.58	5mi
2010		Result	WAVA	Distance
12 Dec	Stockport 10 SB	1:26:27	50.61	10mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	1	0	0	0	14	10	0	12	1	0	0	0	38
2023	124	110	127	68	95	120	109	52	29	0	0	0	836
2023	28	0	0	0	14	0	0	0	0	0	0	0	42
2022	6	0	4	0	7	13	2	8	10	0	0	8	58
2022	165	165	147	0	52	114	157	156	95	67	44	59	1221
2022	9	14	189	181	97	84	69	82	125	68	139	14	1071
2021	0	5	9	12	0	24	19	38	14	1	0	3	125
2021	184	190	210	225	177	87	3	16	48	58	81	108	1386
2021	60	14	0	0	21	11	21	24	99	82	97	0	429
2020	0	0	0	0	0	0	0	78	128	171	165	184	727
2020	0	0	0	0	0	0	0	0	12	0	15	0	27
2019	0	0	0	0	79	96	12	19	33	0	0	0	239
2019	0	0	0	0	81	76	137	104	13	40	0	0	452
2018	17	14	8	11	44	22	26	31	21	22	3	0	218
2017	38	34	64	96	104	47	71	77	43	68	94	47	783
2017	0	0	27	0	0	0	0	0	0	0	0	0	27
2016	2	11	0	7	2	27	31	34	16	16	25	28	199
2016	172	154	179	98	179	7	4	10	18	0	0	0	822
2015	99	102	129	38	12	20	3	31	20	13	14	35	514
2015	129	130	85	164	112	228	178	106	227	227	112	76	1774
2014	9	0	0	17	10	0	4	0	26	13	10	29	116
2014	0	0	0	0	0	0	0	0	0	0	95	75	170
2013	0	0	0	0	0	0	5	3	0	9	3	16	37
2012	143	113	162	35	38	78	27	0	0	1	0	0	597
2011	125	102	58	37	116	143	46	62	81	109	107	89	1074
2011	0	0	0	0	0	0	0	0	0	6	0	0	6
2010	0	0	0	0	0	0	0	0	0	12	41	43	95
2007	0	0	0	6	0	0	0	0	0	0	0	0	6

Mon 28th Aug Aug 28	Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3
0.9mi, 10:28 Run - General Split Summary === 1) 0.02mi - 15(10:42/mi) 124/140bpm [1327b/mi] 1cal 5.61/2.73mph 2) 0.01mi - 25(35:51/mi) 144/146bpm [5163b/mi] 5cal 1.67/1.46mph 3) 0.02mi - 13(12:27/mi) 140/146bpm [1742b/mi] 2cal 4.82/8.56mph 4) 0.02mi - 40(29:28/mi) 142/153bpm [4183b/mi] 8cal 2.04/7.62mph 5) 0.02mi - 15(12:30/mi) 127/143bpm [1587b/mi] 2cal 4.8/7.6mph 6) 0.03mi - 42(26:34/mi) 138/150bpm [3666b/mi] 7cal 2.26/7.41mph 7) 0.02mi - 14(13:28/mi) 128/142bpm [1725b/mi] 1cal 4.45/6.18mph 8) 0.03mi - 43(25:36/mi) 139/151bpm [3559b/mi] 8cal 2.34/7.37mph 9) 0.02mi - 14(12:17/mi) 129/145bpm [1586b/mi] 1cal 4.88/10.21mph 10) 0.03mi - 28(18:00/mi) 149/152bpm [2683b/mi] 6cal 3.33/8.95mph 11) 0.04mi - 18(6:58/mi) 148/156bpm [1032b/mi] 3cal 8.61/10.18mph 12) 0.05mi - 37(12:27/mi) 155/161bpm [1930b/mi] 8cal 4.82/9.12mph 13) 0.05mi - 21(7:21/mi) 153/160bpm [1125b/mi] 4cal 8.16/9.02mph 14) 0.05mi - 36(11:39/mi) 154/161bpm [1795b/mi] 7cal 5.15/8.2mph 15) 0.05mi - 26(8:11/mi) 154/160bpm [1261b/mi] 5cal 7.33/6.89mph 16) 0.06mi - 47(12:36/mi) 151/161bpm [1902b/mi] 10cal 4.76/6.37mph 17) 0.07mi - 32(7:48/mi) 155/165bpm [1209b/mi] 7cal 7.69/8.41mph 18) 0.07mi - 52(11:30/mi) 155/165bpm [1783b/mi] 11cal 5.22/7.62mph 19) 0.06mi - 29(7:59/mi) 152/159bpm [1212b/mi] 6cal 7.52/8.22mph 20) 0.13mi - 1:22(10:36/mi) 152/161bpm [1611b/mi] 17cal 5.66/7.78mph Add a comment 4mi, 38:12 Run - General Split Summary === 1) 1mi - 9:29(9:29/mi) 138/149bpm [1309b/mi] 113cal 6.33/7.39mph 2) 1mi - 9:17(9:17/mi) 146/150bpm [1355b/mi] 117cal 6.46/7.74mph 3) 1mi - 9:46(9:46/mi) 150/156bpm [1466b/mi] 122cal 6.14/7.06mph 4) 1mi - 9:38(9:38/mi) 149/154bpm [1434b/mi] 112cal 6.23/6.72mph 5) 0mi - 2(9:57/mi) 145/145bpm [1443b/mi] 6.02/6.45mph Add a comment	0mi, 39:32 Cross - Strength Add a comment	4.1mi, 37:33 Run - General Split Summary === 1) 1mi - 8:46(8:46/mi) 137/149bpm [1202b/mi] 102cal 6.84/7.64mph 2) 1mi - 9:38(9:38/mi) 149/157bpm [1435b/mi] 123cal 6.23/7.83mph 3) 1mi - 9:10(9:10/mi) 156/163bpm [1430b/mi] 124cal 6.55/7.56mph 4) 1mi - 9:28(9:28/mi) 158/163bpm [1495b/mi] 129cal 6.34/7.12mph 5) 0.06mi - 31(9:20/mi) 159/159bpm [1485b/mi] 7cal 6.42/6.39mph Add a comment	4.3mi, 35:42 Run - General Split Summary === 1) 0.52mi - 5:02(9:36/mi) 136/148bpm [1305b/mi] 59cal 6.25/6.68mph 2) 0.81mi - 6:09(7:33/mi) 164/170bpm [1239b/mi] 89cal 7.94/8.93mph 3) 0.21mi - 2:01(9:24/mi) 157/167bpm [1476b/mi] 27cal 6.38/7.22mph 4) 0.77mi - 6:14(8:07/mi) 166/171bpm [1346b/mi] 90cal 7.4/8.62mph 5) 0.22mi - 2:02(9:16/mi) 160/170bpm [1483b/mi] 28cal 6.47/7.12mph 6) 0.77mi - 6:02(7:50/mi) 170/175bpm [1331b/mi] 89cal 7.66/8.72mph 7) 0.21mi - 2:02(9:32/mi) 161/168bpm [1536b/mi] 28cal 6.29/7.45mph 8) 0.75mi - 6:02(8:01/mi) 170/175bpm [1361b/mi] 89cal 7.49/8.16mph 9) 0.01mi - 7(10:00/mi) 173/173bpm [1731b/mi] 1cal 5.99/7.53mph Add a comment	3mi, 31:26 Run - General Split Summary === 1) 1mi - 10:25(10:25/mi) 131/138bpm [1364b/mi] 116cal 5.76/6.35mph 2) 1mi - 10:16(10:16/mi) 134/142bpm [1376b/mi] 114cal 5.84/6.93mph 3) 1mi - 10:45(10:45/mi) 138/142bpm [1483b/mi] 114cal 5.58/7.03mph 4) 0mi - 1(9:00/mi) 130/130bpm [1170b/mi] 6.68/4.63mph Add a comment	-	-
Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10
0.9mi, 8:57 Run - General Split Summary === 1) 0.91mi - 8:57(9:48/mi) 161/174bpm [1579b/mi] 124cal 6.12/22.06mph Add a comment 4.6mi, 40:24 Run - General Split Summary === 1) 1mi - 8:39(8:39/mi) 132/149bpm [1142b/mi] 94cal 6.94/8.54mph 2) 1mi - 8:55(8:55/mi) 160/177bpm [1428b/mi] 124cal 6.72/7.97mph 3) 1mi - 8:34(8:34/mi) 174/181bpm [1489b/mi] 129cal 7.01/7.83mph 4) 1mi - 8:42(8:42/mi) 178/182bpm [1549b/mi] 136cal 6.89/7.95mph 5) 0.6mi - 5:34(9:15/mi) 179/182bpm [1656b/mi] 85cal 6.48/7.62mph Add a comment 0mi, 31:04 Cross - Strength Add a comment	0mi, 39:05 Cross - Strength Add a comment	-	-	-	3mi, 24:20 Run - General Split Summary === 1) 1mi - 7:55(7:55/mi) 167/176bpm [1323b/mi] 112cal 7.57/8.77mph 2) 1mi - 7:59(7:59/mi) 174/181bpm [1389b/mi] 120cal 7.52/8.35mph 3) 1mi - 8:13(8:13/mi) 173/184bpm [1422b/mi] 124cal 7.3/8.33mph 4) 0.04mi - 12(5:50/mi) 184/184bpm [1072b/mi] 3cal 10.3/8.45mph Add a comment 1.3mi, 16:03 Run - General Split Summary === 1) 1mi - 13:12(13:12/mi) 131/159bpm [1728b/mi] 138cal 4.55/8.93mph 2) 0.31mi - 2:51(9:10/mi) 160/166bpm [1466b/mi] 39cal 6.55/9.08mph Add a comment	-
Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17
4.1mi, 39:16 Run - General Split Summary === 1) 1mi - 9:30(9:30/mi) 127/139bpm [1207b/mi] 100cal 6.31/7.35mph 2) 1mi - 9:46(9:46/mi) 140/147bpm [1367b/mi] 116cal 6.15/8.01mph 3) 1mi - 9:47(9:47/mi) 144/150bpm [1408b/mi] 117cal 6.14/6.89mph 4) 1mi - 9:46(9:46/mi) 148/153bpm [1446b/mi] 120cal 6.14/6.64mph 5) 0.05mi - 27(9:34/mi) 149/150bpm [1425b/mi] 5cal 6.27/6.18mph Add a comment	-	-	-	-	0mi, 33:09 Cross - Strength Add a comment	1.2mi, 23:04 Walk - General Split Summary === 1) 1mi - 19:32(19:32/mi) 106/141bpm [2071b/mi] 115cal 51/94rpm 3.07/9.2mph 2) 0.22mi - 3:32(16:14/mi) 103/110bpm [1672b/mi] 21cal 59/64rpm 3.7/4.68mph Add a comment 0mi, 39:06 Cross - Strength Add a comment
Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24
3mi, 29:44 Run - General Split Summary === 1) 1mi - 9:42(9:42/mi) 134/145bpm [1299b/mi] 110cal 6.19/6.97mph 2) 1mi - 9:49(9:49/mi) 141/148bpm [1385b/mi] 118cal 6.11/6.91mph 3) 1mi - 10:11(10:11/mi) 144/153bpm [1467b/mi] 121cal 5.89/8.16mph 4) 0mi - 2(9:30/mi) 151/151bpm [1434b/mi] 6.32/6.1mph Add a comment	-	-	4.2mi, 39:28 Run - General Split Summary === 1) 1mi - 9:34(9:34/mi) 134/146bpm [1282b/mi] 110cal 6.27/7.18mph 2) 0.47mi - 4:25(9:26/mi) 145/149bpm [1367b/mi] 55cal 6.37/7.03mph 3) 0.12mi - 1:00(8:45/mi) 153/156bpm [1338b/mi] 13cal 6.86/6.99mph 4) 0.16mi - 1:32(9:22/mi) 154/156bpm [1443b/mi] 20cal 6.4/7.03mph 5) 0.13mi - 1:02(7:56/mi) 158/163bpm [1255b/mi] 14cal 7.56/7.81mph 6) 0.17mi - 1:32(9:14/mi) 159/165bpm [1469b/mi] 21cal 6.5/7.62mph 7) 0.14mi - 1:00(7:24/mi) 160/164bpm [1184b/mi] 14cal 8.1/8.29mph 8) 0.16mi - 1:34(9:39/mi) 154/164bpm [1486b/mi] 21cal 6.22/7.89mph 9) 0.12mi - 1:01(8:11/mi) 162/170bpm [1326b/mi] 13cal 7.33/8.29mph 10) 0.16mi - 1:31(9:37/mi) 163/169bpm [1567b/mi] 21cal 6.24/7.6mph 11) 0.13mi - 1:00(7:35/mi) 164/169bpm [1245b/mi] 14cal 7.9/8.31mph 12) 1mi - 10:03(10:03/mi) 152/168bpm [1529b/mi] 128cal 5.97/7.68mph 13) 0.43mi - 4:14(9:50/mi) 150/155bpm [1476b/mi] 51cal 6.1/6.3mph Add a comment	0mi, 37:32 Cross - Strength Add a comment	0.7mi, 7:23 Run - General Split Summary === 1) 0.72mi - 7:23(10:18/mi) 147/165bpm [1515b/mi] 94cal 5.82/6.57mph Add a comment 3.1mi, 26:21 Run - General Split Summary === 1) 1mi - 8:14(8:14/mi) 163/171bpm [1343b/mi] 116cal 7.28/8.58mph 2) 1mi - 8:34(8:34/mi) 166/177bpm [1423b/mi] 123cal 7/8.14mph 3) 1mi - 8:57(8:57/mi) 164/173bpm [1468b/mi] 125cal 6.7/7.6mph 4) 0.07mi - 35(8:32/mi) 159/161bpm [1357b/mi] 7cal 7.03/7.45mph Add a comment 1.1mi, 18:11 Run - General Split Summary === 1) 1mi - 14:53(14:53/mi) 128/152bpm [1905b/mi] 141cal 4.03/6.91mph 2) 0.14mi - 3:18(23:11/mi) 131/150bpm [3037b/mi] 27cal 2.59/5.59mph Add a comment	-

Lightning McQueen
M40 Greater Manchester

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

Lightning McQueen M40 Greater Manchester

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

Lightning McQueen
M40 Greater Manchester