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Ultrahamster M50

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Mileage

Training

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100 Marathon Club, Sale Harriers Manchester

Races
126
Miles
33182
Miles
394
WAVA
75.81%
5k
18:57
5M
31:51
10k
38:31
10M
1:03:49
Half
1:25:59
20M
2:25:37
Mara
3:03:05
50k
3:54:38
100k
9:54:42

I am fundraising for Cancer Research UK

Theres far too much of this sort of thing going on-we have recently lost my father in law shortly after his twin brother, my wifes uncle. My own uncle, several friends last year. Currently another friend is having treatment for stage 4 cancer and it was only a few years ago my wife was treated for breast cancer.

To make a donation, please visit: https://www.justgiving.com/fundraising/timothy-rainey

Race Standard

Bluefish tuna (63)

Current Status

sitting in front of a computer.

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	333	360	322	122	213	216	75	89	166	152	0	0	2047
2019	0	0	0	137	0	0	0	0	0	0	0	0	137
2018	271	286	185	149	239	280	125	129	201	124	170	273	2431
2017	312	105	110	121	143	169	173	139	210	173	240	260	2154
2016	406	457	449	166	202	234	208	232	227	241	280	329	3429
2015	195	244	262	279	319	403	312	65	180	177	251	315	3001
2014	418	420	428	159	307	317	213	339	265	223	271	82	3443
2014	0	0	0	75	0	0	0	0	138	14	0	0	227
2013	408	407	404	271	212	307	509	378	271	182	249	271	3868
2013	0	0	0	0	0	0	30	0	0	0	0	0	30
2012	287	295	308	212	138	155	212	189	318	323	207	315	2959
2011	342	510	401	334	166	501	552	472	429	253	328	264	4552
2010	277	460	331	250	290	303	533	375	226	398	447	456	4346
2009	0	0	0	0	0	0	0	0	0	215	395	342	951

Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2
0.7mi, 7:40 Running - General Split Summary === 1) 0.5m - 5:26(10:52/m) 142/149bpm 57cal 5.54/20.92mph 2) 0.23m - 2:14(9:46/m) 145/148bpm 24cal 6.14/6.86mph Add a comment 7.2mi, 1:02:13 Running - Steady-State Split Summary === 1) 0.5m - 4:52(9:44/m) 131/143bpm 45cal 6.16/7.2mph 2) 0.5m - 4:32(9:04/m) 144/149bpm 49cal 6.62/7.75mph 3) 0.5m - 4:27(8:55/m) 148/155bpm 48cal 6.73/7.63mph 4) 0.5m - 4:15(8:31/m) 154/158bpm 47cal 7.05/12.11mph 5) 0.5m - 4:14(8:28/m) 154/160bpm 47cal 7.08/7.98mph 6) 0.5m - 4:16(8:31/m) 161/166bpm 50cal 7.06/8.4mph 7) 0.5m - 4:16(8:31/m) 156/160bpm 48cal 7.04/8.37mph 8) 0.5m - 4:12(8:24/m) 161/163bpm 49cal 7.14/8.17mph 9) 0.5m - 4:15(8:29/m) 163/166bpm 51cal 7.08/9.15mph 10) 0.5m - 4:16(8:33/m) 163/165bpm 50cal 7.02/8.62mph 11) 0.5m - 4:16(8:31/m) 163/166bpm 51cal 7.06/8.63mph 12) 0.5m - 4:12(8:24/m) 160/165bpm 49cal 7.14/10.56mph 13) 0.5m - 4:17(8:34/m) 163/165bpm 51cal 7/10.46mph 14) 0.5m - 4:23(8:47/m) 165/170bpm 53cal 6.83/9.1mph 15) 0.16m - 1:29(9:23/m) 165/166bpm 17cal 6.39/8.47mph Add a comment	7.1mi, 1:05:17 Running - General Split Summary === 1) 0.5m - 5:04(10:09/m) 135/159bpm 46cal 5.91/6.94mph 2) 0.5m - 4:51(9:42/m) 143/145bpm 52cal 6.19/7.65mph 3) 0.5m - 4:45(9:30/m) 149/153bpm 52cal 6.31/10.15mph 4) 0.5m - 4:40(9:20/m) 150/153bpm 51cal 6.45/8.22mph 5) 0.5m - 4:31(9:02/m) 154/157bpm 51cal 6.65/8.29mph 6) 0.5m - 4:40(9:21/m) 154/159bpm 51cal 6.43/8.98mph 7) 0.5m - 4:23(8:45/m) 156/159bpm 50cal 6.86/8.54mph 8) 0.5m - 4:33(9:05/m) 156/159bpm 51cal 6.62/8.22mph 9) 0.5m - 4:32(9:04/m) 155/163bpm 50cal 6.64/9.23mph 10) 0.5m - 4:28(8:56/m) 157/160bpm 50cal 6.72/7.86mph 11) 0.5m - 4:26(8:52/m) 158/162bpm 51cal 6.76/9.35mph 12) 0.5m - 4:35(9:10/m) 159/164bpm 53cal 6.54/8.03mph 13) 0.5m - 4:30(9:00/m) 162/165bpm 53cal 6.67/8.3mph 14) 0.5m - 4:29(8:58/m) 165/169bpm 54cal 6.69/9.14mph 15) 0.09m - 50(9:08/m) 167/169bpm 11cal 6.57/7.31mph Add a comment	1.1mi, 11:01 Running - Warm Down Split Summary === 1) 0.5m - 5:00(9:59/m) 138/151bpm 51cal 6.01/8mph 2) 0.5m - 4:58(9:56/m) 146/150bpm 55cal 6.04/7.82mph 3) 0.1m - 1:03(10:15/m) 149/150bpm 11cal 5.86/7.42mph Add a comment 3.1mi, 27:07 Running - parkrun Split Summary === 1) 0.5m - 4:27(8:54/m) 145/158bpm 47cal 6.74/7.64mph 2) 0.5m - 4:24(8:48/m) 152/156bpm 49cal 6.81/8.74mph 3) 0.5m - 4:31(9:01/m) 154/157bpm 51cal 6.65/8.56mph 4) 0.5m - 4:31(9:03/m) 156/159bpm 51cal 6.63/8.23mph 5) 0.5m - 4:26(8:51/m) 155/158bpm 50cal 6.77/9.08mph 6) 0.5m - 4:25(8:51/m) 156/159bpm 50cal 6.78/8.26mph 7) 0.05m - 23(8:08/m) 158/158bpm 4cal 7.37/7.97mph Add a comment 1.8mi, 19:06 Running - Warm Up Split Summary === 1) 0.5m - 5:35(11:09/m) 122/132bpm 43cal 5.38/7.6mph 2) 0.5m - 5:05(10:11/m) 135/139bpm 50cal 5.89/7.25mph 3) 0.5m - 4:55(9:51/m) 137/141bpm 48cal 6.09/7.09mph 4) 0.34m - 3:31(10:12/m) 140/146bpm 34cal 5.88/13.5mph Add a comment	0.6mi, 6:16 Running - Warm Down Split Summary === 1) 0.5m - 5:21(10:41/m) 143/152bpm 56cal 5.61/18.91mph 2) 0.1m - 56(9:28/m) 145/147bpm 10cal 6.34/6.58mph Add a comment 8.5mi, 1:14:35 Running - Steady-State Split Summary === 1) 0.5m - 5:11(10:22/m) 164/215bpm 5cal 5.78/11.59mph 2) 0.5m - 4:35(9:10/m) 202/227bpm 3cal 6.55/11.43mph 3) 0.5m - 4:39(9:18/m) 174/207bpm 11cal 6.47/7.45mph 4) 0.5m - 4:24(8:48/m) 147/153bpm 47cal 6.82/7.59mph 5) 0.5m - 4:17(8:34/m) 152/157bpm 48cal 7/8.84mph 6) 0.5m - 4:14(8:29/m) 157/159bpm 49cal 7.08/8.94mph 7) 0.5m - 4:21(8:42/m) 158/160bpm 50cal 6.9/9.45mph 8) 0.5m - 4:17(8:34/m) 160/162bpm 50cal 7.01/7.87mph 9) 0.5m - 4:12(8:23/m) 162/165bpm 50cal 7.15/8.51mph 10) 0.5m - 4:25(8:50/m) 165/168bpm 55cal 6.8/8.35mph 11) 0.5m - 4:17(8:34/m) 166/171bpm 53cal 7/8.43mph 12) 0.5m - 4:19(8:39/m) 160/164bpm 51cal 6.95/8.41mph 13) 0.5m - 4:21(8:41/m) 164/171bpm 53cal 6.9/8.69mph 14) 0.5m - 4:14(8:28/m) 165/168bpm 52cal 7.09/9.02mph 15) 0.5m - 4:12(8:23/m) 167/169bpm 52cal 7.15/12.26mph 16) 0.5m - 4:16(8:32/m) 166/171bpm 53cal 7.03/8.87mph 17) 0.5m - 4:15(8:30/m) 169/172bpm 53cal 7.06/8.38mph 18) 0.01m - 6(7:45/m) 172/173bpm 2cal 7.74/7.57mph Add a comment	-	6.2mi, 54:01 Running - Tempo Split Summary === 1) 0.5m - 4:46(9:31/m) 166/187bpm 47cal 6.31/8.1mph 2) 0.5m - 4:25(8:51/m) 163/179bpm 39cal 6.79/9.24mph 3) 0.5m - 4:21(8:41/m) 150/160bpm 47cal 6.92/9.04mph 4) 0.5m - 4:06(8:11/m) 161/165bpm 48cal 7.33/8.52mph 5) 0.21m - 1:50(8:33/m) 163/164bpm 22cal 7.02/7.86mph 6) 0.5m - 4:08(8:17/m) 156/165bpm 45cal 7.25/8.37mph 7) 0.5m - 4:05(8:10/m) 165/167bpm 49cal 7.34/8.35mph 8) 0.5m - 3:59(7:59/m) 169/173bpm 50cal 7.52/8.68mph 9) 0.37m - 2:54(7:49/m) 174/176bpm 37cal 7.67/8.26mph 10) 0.5m - 4:42(9:24/m) 149/157bpm 45cal 6.4/8.2mph 11) 0.5m - 4:33(9:05/m) 156/158bpm 50cal 6.6/7.75mph 12) 0.5m - 4:32(9:05/m) 156/159bpm 50cal 6.61/7.67mph 13) 0.5m - 4:28(8:56/m) 160/163bpm 52cal 6.72/8.14mph 14) 0.14m - 1:12(8:37/m) 156/161bpm 13cal 6.96/7.98mph Add a comment	9.3mi, 1:28:41 Running - General Split Summary === 1) 0.5m - 4:57(9:53/m) 123/132bpm 38cal 6.06/12.35mph 2) 0.5m - 4:47(9:35/m) 136/143bpm 45cal 6.26/7.19mph 3) 0.5m - 4:43(9:26/m) 138/145bpm 46cal 6.36/8.08mph 4) 0.5m - 4:41(9:22/m) 142/152bpm 47cal 6.43/10.8mph 5) 0.5m - 4:49(9:38/m) 144/149bpm 49cal 6.23/7.29mph 6) 0.5m - 4:48(9:37/m) 145/148bpm 48cal 6.24/7.24mph 7) 0.5m - 4:52(9:45/m) 146/154bpm 50cal 6.16/7.89mph 8) 0.5m - 4:43(9:26/m) 145/147bpm 46cal 6.36/8.24mph 9) 0.5m - 4:42(9:24/m) 146/150bpm 48cal 6.38/8.16mph 10) 0.5m - 5:01(10:02/m) 143/151bpm 42cal 5.98/8.15mph 11) 0.5m - 4:57(9:54/m) 143/147bpm 45cal 6.06/7.77mph 12) 0.5m - 4:50(9:40/m) 146/149bpm 45cal 6.21/8.17mph 13) 0.5m - 4:53(9:45/m) 145/148bpm 46cal 6.15/7.57mph 14) 0.5m - 4:45(9:30/m) 143/147bpm 41cal 6.34/8.32mph 15) 0.5m - 4:40(9:19/m) 145/148bpm 42cal 6.44/8.02mph 16) 0.5m - 4:44(9:28/m) 145/147bpm 42cal 6.34/9.49mph 17) 0.5m - 4:43(9:25/m) 148/158bpm 45cal 6.37/7.76mph 18) 0.5m - 4:36(9:11/m) 146/156bpm 40cal 6.55/7.89mph 19) 0.27m - 2:31(9:21/m) 149/154bpm 25cal 6.42/10.22mph Add a comment
Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9
7.1mi, 1:10:05 Running - General Split Summary === 1) 0.5m - 5:14(10:28/m) 160/183bpm 13cal 5.73/7.84mph 2) 0.5m - 5:22(10:45/m) 171/194bpm 13cal 5.58/7.7mph 3) 0.5m - 5:18(10:36/m) 160/175bpm 17cal 5.66/11.33mph 4) 0.5m - 5:15(10:29/m) 139/158bpm 44cal 5.73/6.97mph 5) 0.5m - 5:06(10:11/m) 134/139bpm 48cal 5.9/7.86mph 6) 0.5m - 5:11(10:21/m) 134/139bpm 46cal 5.8/7.58mph 7) 0.5m - 4:56(9:52/m) 137/143bpm 48cal 6.08/7.11mph 8) 0.5m - 4:51(9:43/m) 139/143bpm 47cal 6.19/9.08mph 9) 0.5m - 4:51(9:42/m) 142/147bpm 45cal 6.21/9.32mph 10) 0.5m - 4:43(9:26/m) 142/148bpm 46cal 6.36/7.79mph 11) 0.5m - 4:31(9:03/m) 146/152bpm 47cal 6.64/11.25mph 12) 0.5m - 4:49(9:37/m) 150/155bpm 52cal 6.23/8.55mph 13) 0.5m - 4:36(9:12/m) 152/155bpm 50cal 6.52/7.97mph 14) 0.5m - 4:30(9:00/m) 157/163bpm 52cal 6.67/7.88mph 15) 0.1m - 51(8:38/m) 160/163bpm 10cal 6.94/7.77mph Add a comment	9.5mi, 1:35:20 Running - General Split Summary === 1) 0.5m - 5:19(10:39/m) 152/177bpm 27cal 5.64/10.16mph 2) 0.5m - 5:00(10:01/m) 148/172bpm 30cal 5.99/7.16mph 3) 0.5m - 4:47(9:34/m) 138/145bpm 49cal 6.27/8.11mph 4) 0.5m - 4:57(9:54/m) 142/148bpm 51cal 6.06/8.8mph 5) 0.5m - 4:58(9:56/m) 142/146bpm 51cal 6.04/7.32mph 6) 0.5m - 5:02(10:03/m) 142/148bpm 51cal 5.97/7.03mph 7) 0.5m - 5:13(10:26/m) 142/149bpm 51cal 5.75/7.22mph 8) 0.5m - 4:43(9:27/m) 141/144bpm 46cal 6.35/12.93mph 9) 0.5m - 4:55(9:49/m) 143/146bpm 48cal 6.11/6.87mph 10) 0.5m - 5:17(10:33/m) 139/147bpm 39cal 5.7/9.79mph 11) 0.5m - 5:08(10:15/m) 138/144bpm 43cal 5.85/7.44mph 12) 0.5m - 4:58(9:55/m) 141/145bpm 45cal 6.05/7.14mph 13) 0.5m - 5:06(10:11/m) 139/143bpm 40cal 5.9/6.95mph 14) 0.5m - 4:59(9:58/m) 139/142bpm 40cal 6.02/7.26mph 15) 0.5m - 4:56(9:52/m) 140/143bpm 41cal 6.08/7.35mph 16) 0.5m - 5:02(10:03/m) 140/143bpm 41cal 5.97/9.08mph 17) 0.5m - 4:53(9:46/m) 140/145bpm 38cal 6.14/7.61mph 18) 0.5m - 4:57(9:53/m) 142/151bpm 38cal 6.08/7.71mph 19) 0.5m - 5:12(10:23/m) 143/147bpm 43cal 5.78/9.31mph Add a comment	1.9mi, 18:34 Running - Warm Down Split Summary === 1) 0.5m - 5:12(10:25/m) 130/141bpm 48cal 5.77/7.08mph 2) 0.5m - 4:53(9:46/m) 141/149bpm 52cal 6.14/7.7mph 3) 0.5m - 4:43(9:26/m) 144/149bpm 51cal 6.36/7.52mph 4) 0.4m - 3:45(9:29/m) 144/146bpm 40cal 6.33/7.11mph Add a comment 3.1mi, 25:37 Running - parkrun Split Summary === 1) 0.5m - 4:08(8:15/m) 151/159bpm 45cal 7.27/9.34mph 2) 0.5m - 4:17(8:35/m) 158/162bpm 50cal 6.99/9.57mph 3) 0.5m - 4:13(8:25/m) 164/167bpm 52cal 7.13/8.96mph 4) 0.5m - 4:03(8:05/m) 167/170bpm 50cal 7.42/8.99mph 5) 0.5m - 4:02(8:04/m) 167/170bpm 50cal 7.43/8.96mph 6) 0.5m - 4:09(8:18/m) 168/172bpm 53cal 7.22/8.59mph 7) 0.1m - 46(7:20/m) 171/172bpm 9cal 8.18/8.89mph Add a comment 2mi, 19:47 Running - Warm Up Split Summary === 1) 0.5m - 5:24(10:47/m) 127/136bpm 46cal 5.56/7.88mph 2) 0.5m - 4:54(9:49/m) 141/150bpm 50cal 6.11/7.65mph 3) 0.5m - 4:42(9:23/m) 144/147bpm 50cal 6.39/9.15mph 4) 0.5m - 4:47(9:35/m) 143/149bpm 45cal 6.26/7.77mph Add a comment	11.1mi, 1:45:51 Running - General Split Summary === 1) 0.5m - 5:23(10:46/m) 154/184bpm 11cal 5.57/11.05mph 2) 0.5m - 4:57(9:54/m) 171/195bpm 11cal 6.08/7.89mph 3) 0.5m - 4:57(9:53/m) 133/137bpm 48cal 6.06/8.32mph 4) 0.5m - 4:54(9:48/m) 135/137bpm 48cal 6.12/7.44mph 5) 0.5m - 4:42(9:24/m) 141/147bpm 47cal 6.38/13.05mph 6) 0.5m - 4:46(9:33/m) 143/149bpm 48cal 6.29/7.69mph 7) 0.5m - 4:40(9:20/m) 145/148bpm 49cal 6.43/8.59mph 8) 0.5m - 4:51(9:41/m) 145/150bpm 44cal 6.21/8.16mph 9) 0.5m - 4:58(9:57/m) 137/144bpm 42cal 6.03/7.01mph 10) 0.5m - 4:55(9:49/m) 144/148bpm 49cal 6.11/6.67mph 11) 0.5m - 4:54(9:49/m) 143/147bpm 49cal 6.12/8.2mph 12) 0.5m - 4:46(9:31/m) 146/153bpm 48cal 6.3/7.75mph 13) 0.5m - 4:47(9:33/m) 144/154bpm 46cal 6.28/8.29mph 14) 0.5m - 4:47(9:33/m) 142/147bpm 39cal 6.29/8.35mph 15) 0.5m - 4:48(9:36/m) 143/149bpm 44cal 6.25/7.77mph 16) 0.5m - 4:42(9:24/m) 145/149bpm 44cal 6.38/8.25mph 17) 0.5m - 4:32(9:05/m) 146/148bpm 45cal 6.61/10.67mph 18) 0.5m - 4:31(9:03/m) 148/151bpm 47cal 6.63/8.93mph 19) 0.5m - 4:33(9:05/m) 148/151bpm 46cal 6.6/9.31mph 20) 0.5m - 4:35(9:11/m) 150/158bpm 46cal 6.54/8.98mph 21) 0.5m - 4:40(9:20/m) 150/154bpm 48cal 6.43/7.52mph 22) 0.5m - 4:39(9:19/m) 150/156bpm 47cal 6.44/12.85mph 23) 0.06m - 34(9:01/m) 149/150bpm 5cal 6.66/7.87mph Add a comment	7mi, 1:10:23 Running - General Split Summary === 1) 0.5m - 5:28(10:56/m) 157/194bpm 10cal 5.49/6.63mph 2) 0.5m - 5:14(10:28/m) 146/171bpm 33cal 5.75/7.08mph 3) 0.5m - 5:18(10:36/m) 135/167bpm 50cal 5.65/7.17mph 4) 0.5m - 5:14(10:28/m) 133/139bpm 51cal 5.73/8.23mph 5) 0.5m - 4:50(9:41/m) 142/147bpm 51cal 6.2/7.9mph 6) 0.5m - 4:44(9:28/m) 143/148bpm 49cal 6.36/9.46mph 7) 0.5m - 4:49(9:38/m) 144/148bpm 51cal 6.23/7.54mph 8) 0.5m - 4:58(9:55/m) 142/147bpm 50cal 6.06/7.93mph 9) 0.5m - 5:01(10:01/m) 139/153bpm 42cal 6/7.64mph 10) 0.5m - 4:51(9:43/m) 142/146bpm 48cal 6.18/7.61mph 11) 0.5m - 4:53(9:46/m) 141/147bpm 46cal 6.14/9.77mph 12) 0.5m - 4:56(9:53/m) 146/152bpm 51cal 6.07/7.5mph 13) 0.5m - 4:52(9:44/m) 144/147bpm 48cal 6.17/7.48mph 14) 0.5m - 4:56(9:52/m) 147/152bpm 51cal 6.08/7.6mph 15) 0.03m - 19(9:49/m) 145/145bpm 3cal 6.11/6.59mph Add a comment	0.8mi, 8:11 Running - Warm Down Split Summary === 1) 0.5m - 4:45(9:29/m) 135/145bpm 49cal 6.34/9.93mph 2) 0.33m - 3:26(10:27/m) 144/148bpm 37cal 5.74/9.86mph Add a comment 8.4mi, 1:15:05 Running - Steady-State Split Summary === 1) 0.5m - 5:02(10:03/m) 142/165bpm 43cal 5.97/8.27mph 2) 0.5m - 4:47(9:33/m) 150/173bpm 42cal 6.28/7.64mph 3) 0.5m - 4:32(9:04/m) 138/146bpm 45cal 6.61/7.72mph 4) 0.5m - 4:46(9:31/m) 142/148bpm 50cal 6.3/9.84mph 5) 0.5m - 4:38(9:15/m) 146/152bpm 50cal 6.48/7.77mph 6) 0.5m - 4:36(9:12/m) 147/153bpm 46cal 6.52/7.09mph 7) 0.5m - 4:34(9:09/m) 150/155bpm 50cal 6.56/8.89mph 8) 0.5m - 4:16(8:32/m) 153/156bpm 48cal 7.04/14.33mph 9) 0.5m - 4:29(8:58/m) 154/157bpm 50cal 6.72/7.63mph 10) 0.5m - 4:30(9:00/m) 153/157bpm 49cal 6.66/11.71mph 11) 0.5m - 4:25(8:51/m) 155/161bpm 50cal 6.78/8.15mph 12) 0.5m - 4:18(8:35/m) 157/160bpm 49cal 6.99/8.11mph 13) 0.5m - 4:15(8:31/m) 158/160bpm 49cal 7.05/8.12mph 14) 0.5m - 4:22(8:44/m) 158/162bpm 50cal 6.9/9.56mph 15) 0.5m - 4:13(8:26/m) 159/160bpm 48cal 7.11/8.9mph 16) 0.5m - 4:07(8:15/m) 161/162bpm 49cal 7.27/11.27mph 17) 0.4m - 3:15(8:14/m) 160/161bpm 38cal 7.29/8.1mph Add a comment	6.2mi, 59:24 Running - General Split Summary === 1) 0.5m - 5:22(10:44/m) 152/180bpm 15cal 5.59/9.83mph 2) 0.5m - 4:57(9:53/m) 152/168bpm 41cal 6.08/8.08mph 3) 0.5m - 4:56(9:51/m) 141/147bpm 53cal 6.09/7.95mph 4) 0.5m - 4:41(9:22/m) 143/147bpm 50cal 6.4/9.09mph 5) 0.5m - 4:39(9:19/m) 145/149bpm 51cal 6.44/8.4mph 6) 0.5m - 4:45(9:30/m) 146/148bpm 52cal 6.32/8.93mph 7) 0.5m - 4:48(9:36/m) 143/153bpm 45cal 6.27/9.8mph 8) 0.5m - 4:41(9:22/m) 140/147bpm 43cal 6.41/8.19mph 9) 0.5m - 4:50(9:41/m) 143/152bpm 48cal 6.21/10.47mph 10) 0.5m - 4:50(9:41/m) 146/153bpm 50cal 6.2/7.27mph 11) 0.5m - 4:44(9:28/m) 152/157bpm 53cal 6.34/7.57mph 12) 0.5m - 4:39(9:17/m) 152/157bpm 51cal 6.47/8.85mph 13) 0.16m - 1:32(9:23/m) 155/158bpm 18cal 6.39/7.44mph Add a comment
Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16
-	7.7mi, 1:11:02 Running - General Split Summary === 1) 0.5m - 5:03(10:05/m) 116/127bpm 39cal 5.96/10.87mph 2) 0.5m - 4:48(9:36/m) 132/143bpm 45cal 6.25/8.06mph 3) 0.5m - 4:37(9:14/m) 145/156bpm 49cal 6.5/9.18mph 4) 0.5m - 4:46(9:33/m) 145/149bpm 51cal 6.28/8.4mph 5) 0.5m - 4:23(8:47/m) 146/151bpm 47cal 6.83/10.64mph 6) 0.5m - 4:30(8:59/m) 147/151bpm 48cal 6.67/8.03mph 7) 0.5m - 4:29(8:58/m) 150/153bpm 49cal 6.69/13.83mph 8) 0.5m - 4:38(9:15/m) 154/158bpm 53cal 6.48/8.23mph 9) 0.5m - 4:33(9:06/m) 153/156bpm 51cal 6.59/8.13mph 10) 0.5m - 4:38(9:15/m) 152/160bpm 51cal 6.48/8.56mph 11) 0.5m - 4:36(9:12/m) 150/154bpm 48cal 6.52/10.33mph 12) 0.5m - 4:37(9:14/m) 152/156bpm 49cal 6.49/8.24mph 13) 0.5m - 4:36(9:12/m) 153/162bpm 49cal 6.55/8.13mph 14) 0.5m - 4:38(9:16/m) 152/156bpm 49cal 6.48/8.15mph 15) 0.5m - 4:51(9:42/m) 150/155bpm 50cal 6.19/10.11mph 16) 0.15m - 1:20(9:08/m) 152/154bpm 14cal 6.56/7.3mph Add a comment	1.8mi, 17:57 Running - Warm Down Split Summary === 1) 0.5m - 5:04(10:08/m) 141/149bpm 49cal 5.94/7.63mph 2) 0.5m - 4:56(9:53/m) 150/152bpm 50cal 6.07/7.4mph 3) 0.5m - 4:51(9:42/m) 152/155bpm 51cal 6.18/12.34mph 4) 0.32m - 3:05(9:41/m) 154/157bpm 31cal 6.2/7.71mph Add a comment 5.6mi, 50:37 Running - Race ythenshaw Park cross country Split Summary === 1) 0.5m - 4:26(8:52/m) 159/167bpm 51cal 6.76/7.91mph 2) 0.5m - 4:15(8:30/m) 172/175bpm 54cal 7.06/7.96mph 3) 0.5m - 4:42(9:23/m) 175/178bpm 62cal 6.39/7.81mph 4) 0.5m - 4:17(8:34/m) 175/182bpm 57cal 7/9.78mph 5) 0.5m - 4:34(9:08/m) 175/182bpm 60cal 6.57/8.02mph 6) 0.5m - 4:16(8:32/m) 173/177bpm 55cal 7.03/8.09mph 7) 0.5m - 4:52(9:44/m) 177/182bpm 66cal 6.16/7.87mph 8) 0.5m - 4:32(9:05/m) 178/181bpm 61cal 6.61/8.26mph 9) 0.5m - 4:27(8:53/m) 174/179bpm 58cal 6.75/8.04mph 10) 0.5m - 4:30(9:00/m) 174/177bpm 59cal 6.66/7.65mph 11) 0.5m - 4:48(9:36/m) 177/180bpm 65cal 6.25/8.38mph 12) 0.11m - 58(8:58/m) 183/185bpm 13cal 6.69/7.05mph Add a comment 2.6mi, 25:16 Running - Warm Up Split Summary === 1) 0.5m - 5:21(10:43/m) 160/183bpm 12cal 5.6/6.53mph 2) 0.5m - 4:42(9:25/m) 167/187bpm 15cal 6.38/10.38mph 3) 0.5m - 4:35(9:09/m) 152/156bpm 51cal 6.55/7.31mph 4) 0.5m - 4:45(9:30/m) 152/155bpm 53cal 6.34/7.83mph 5) 0.5m - 5:22(10:44/m) 136/156bpm 49cal 5.61/7.26mph 6) 0.05m - 31(10:48/m) 133/151bpm 4cal 5.74/6.12mph Add a comment 0.5mi, 5:31 Running - Warm Down Split Summary === 1) 0.5m - 5:11(10:21/m) 134/144bpm 51cal 5.8/6.8mph 2) 0.04m - 20(8:55/m) 142/143bpm 3cal 6.73/6.72mph Add a comment 3.1mi, 31:24 Running - parkrun Split Summary === 1) 0.5m - 5:38(11:16/m) 147/180bpm 34cal 5.32/6.76mph 2) 0.5m - 5:15(10:31/m) 149/165bpm 51cal 5.71/7.88mph 3) 0.5m - 5:09(10:17/m) 141/146bpm 52cal 5.83/7.3mph 4) 0.5m - 5:08(10:17/m) 144/148bpm 54cal 5.84/7.97mph 5) 0.5m - 4:45(9:31/m) 149/157bpm 52cal 6.31/10.74mph 6) 0.5m - 4:43(9:26/m) 152/157bpm 52cal 6.36/8.44mph 7) 0.09m - 45(8:28/m) 157/160bpm 9cal 7.09/8.93mph Add a comment 0.8mi, 7:59 Running - Warm Up Split Summary === 1) 0.5m - 5:11(10:22/m) 135/153bpm 19cal 5.79/7.38mph 2) 0.28m - 2:48(10:04/m) 141/149bpm 25cal 5.95/7.79mph Add a comment	2.1mi, 23:34 Running - Recovery Run Split Summary === 1) 0.5m - 5:48(11:36/m) 147/175bpm 9cal 5.17/10.29mph 2) 0.5m - 5:19(10:38/m) 169/179bpm 9cal 5.66/6.93mph 3) 0.5m - 5:30(11:00/m) 160/175bpm 30cal 5.45/7.06mph 4) 0.5m - 5:27(10:54/m) 133/167bpm 33cal 5.5/8.53mph 5) 0.14m - 1:30(10:42/m) 130/138bpm 12cal 5.61/6.93mph Add a comment	3.2mi, 29:34 Running - General Split Summary === 1) 0.5m - 4:43(9:25/m) 131/144bpm 40cal 6.37/11.26mph 2) 0.5m - 4:35(9:10/m) 144/149bpm 45cal 6.55/7.33mph 3) 0.5m - 4:24(8:49/m) 146/151bpm 44cal 6.8/8.15mph 4) 0.5m - 4:31(9:03/m) 150/156bpm 45cal 6.63/8.57mph 5) 0.5m - 4:32(9:04/m) 154/159bpm 46cal 6.62/7.86mph 6) 0.5m - 4:39(9:17/m) 152/156bpm 46cal 6.46/8.22mph 7) 0.23m - 2:10(9:18/m) 150/156bpm 21cal 6.45/7.6mph Add a comment	6.6mi, 58:34 Running - Fartleks Split Summary === 1) 0.5m - 4:47(9:35/m) 138/166bpm 43cal 6.27/8.09mph 2) 0.5m - 4:52(9:44/m) 157/173bpm 52cal 6.16/6.85mph 3) 0.5m - 4:45(9:30/m) 148/160bpm 49cal 6.34/7.57mph 4) 0.5m - 4:28(8:55/m) 152/155bpm 48cal 6.72/8.19mph 5) 0.5m - 4:17(8:34/m) 151/164bpm 43cal 7.03/9.89mph 6) 0.5m - 4:03(8:05/m) 169/171bpm 50cal 7.42/8.33mph 7) 0.5m - 4:32(9:03/m) 159/171bpm 47cal 6.64/7.94mph 8) 0.5m - 4:31(9:02/m) 157/161bpm 47cal 6.64/8.07mph 9) 0.5m - 4:29(8:57/m) 155/164bpm 47cal 6.7/8.27mph 10) 0.5m - 4:12(8:24/m) 165/171bpm 49cal 7.14/9.14mph 11) 0.5m - 4:30(9:01/m) 161/164bpm 52cal 6.66/8mph 12) 0.5m - 4:17(8:33/m) 161/165bpm 49cal 7.02/7.99mph 13) 0.5m - 4:23(8:45/m) 160/167bpm 49cal 6.87/7.8mph 14) 0.06m - 29(8:07/m) 151/153bpm 4cal 7.39/8.25mph Add a comment	0.3mi, 3:12 Running - Warm Down Split Summary === 1) 0.31m - 3:12(10:14/m) 132/144bpm 31cal 5.87/6.98mph Add a comment 7.7mi, 1:08:08 Running - Steady-State Split Summary === 1) 0.5m - 4:57(9:55/m) 154/173bpm 10cal 6.05/7.28mph 2) 0.5m - 4:43(9:27/m) 170/188bpm 9cal 6.35/7.53mph 3) 0.5m - 4:37(9:13/m) 161/175bpm 14cal 6.51/8.44mph 4) 0.5m - 4:36(9:13/m) 142/150bpm 40cal 6.52/8.59mph 5) 0.5m - 4:19(8:37/m) 147/153bpm 46cal 6.96/7.99mph 6) 0.5m - 4:29(8:59/m) 151/156bpm 47cal 6.69/8.29mph 7) 0.5m - 4:21(8:42/m) 144/153bpm 42cal 6.92/8.42mph 8) 0.5m - 4:21(8:41/m) 152/157bpm 47cal 6.92/8.09mph 9) 0.5m - 4:18(8:36/m) 154/159bpm 47cal 6.97/8.31mph 10) 0.5m - 4:16(8:32/m) 157/159bpm 47cal 7.04/9.1mph 11) 0.5m - 4:19(8:38/m) 157/160bpm 48cal 6.94/8.45mph 12) 0.5m - 4:17(8:34/m) 157/159bpm 47cal 7/9.68mph 13) 0.5m - 4:10(8:21/m) 157/159bpm 47cal 7.19/12.99mph 14) 0.5m - 4:23(8:45/m) 158/162bpm 47cal 6.86/8.18mph 15) 0.5m - 4:14(8:27/m) 158/162bpm 47cal 7.1/8.77mph 16) 0.2m - 1:48(8:48/m) 159/161bpm 20cal 6.82/13.2mph Add a comment
Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23
6.2mi, 1:00:49 Running - General Split Summary === 1) 0.16m - 1:32(9:45/m) 128/162bpm 4cal 6.15/7.2mph 2) 0.06m - 1:13(20:29/m) 131/138bpm 4cal 2.93/24.23mph 3) 0.5m - 5:16(10:33/m) 143/162bpm 27cal 5.7/7.64mph 4) 0.5m - 5:09(10:17/m) 151/167bpm 49cal 5.83/8.26mph 5) 0.5m - 5:01(10:02/m) 142/147bpm 53cal 5.97/7.53mph 6) 0.5m - 4:53(9:47/m) 142/145bpm 51cal 6.14/7.86mph 7) 0.5m - 4:48(9:35/m) 143/146bpm 50cal 6.25/7.03mph 8) 0.5m - 4:57(9:53/m) 144/150bpm 51cal 6.07/8.31mph 9) 0.5m - 4:46(9:32/m) 139/150bpm 40cal 6.29/8.4mph 10) 0.5m - 4:43(9:25/m) 146/150bpm 50cal 6.37/8.14mph 11) 0.5m - 4:36(9:13/m) 149/156bpm 49cal 6.52/9.39mph 12) 0.5m - 4:44(9:28/m) 153/157bpm 53cal 6.34/7.84mph 13) 0.5m - 4:40(9:20/m) 151/155bpm 49cal 6.43/7.92mph 14) 0.47m - 4:30(9:30/m) 155/160bpm 50cal 6.31/7.83mph Add a comment	8.3mi, 1:19:12 Running - General Split Summary === 1) 0.5m - 4:59(9:58/m) 155/178bpm 28cal 6.04/7.49mph 2) 0.5m - 4:44(9:28/m) 135/140bpm 48cal 6.33/7.43mph 3) 0.5m - 4:40(9:20/m) 137/142bpm 47cal 6.43/8.06mph 4) 0.5m - 4:47(9:35/m) 141/146bpm 49cal 6.27/8.2mph 5) 0.5m - 4:43(9:26/m) 142/147bpm 48cal 6.36/7.52mph 6) 0.5m - 4:49(9:38/m) 143/146bpm 48cal 6.23/7.18mph 7) 0.5m - 4:45(9:30/m) 145/152bpm 49cal 6.31/7.41mph 8) 0.5m - 4:44(9:28/m) 139/146bpm 38cal 6.36/7.98mph 9) 0.5m - 4:46(9:33/m) 143/148bpm 46cal 6.28/9.04mph 10) 0.5m - 4:43(9:27/m) 143/146bpm 45cal 6.36/7.41mph 11) 0.5m - 4:47(9:35/m) 143/151bpm 45cal 6.27/7.31mph 12) 0.5m - 4:41(9:23/m) 143/145bpm 43cal 6.4/7.99mph 13) 0.5m - 4:47(9:34/m) 140/145bpm 36cal 6.29/8.19mph 14) 0.5m - 4:45(9:30/m) 142/145bpm 41cal 6.31/12.78mph 15) 0.5m - 4:40(9:20/m) 143/146bpm 41cal 6.43/8.02mph 16) 0.5m - 4:48(9:35/m) 144/151bpm 38cal 6.27/8.27mph 17) 0.32m - 3:03(9:26/m) 147/151bpm 30cal 6.36/16.24mph Add a comment	4.4mi, 42:03 Running - General Split Summary === 1) 0.5m - 5:09(10:17/m) 137/146bpm 51cal 5.84/7.59mph 2) 0.5m - 4:49(9:37/m) 141/154bpm 50cal 6.25/10.67mph 3) 0.5m - 5:01(10:03/m) 143/150bpm 53cal 5.97/7.96mph 4) 0.5m - 4:41(9:21/m) 143/149bpm 49cal 6.41/7.29mph 5) 0.5m - 4:43(9:26/m) 144/151bpm 49cal 6.38/8.48mph 6) 0.5m - 4:29(8:58/m) 148/160bpm 48cal 6.69/9.68mph 7) 0.5m - 4:44(9:28/m) 151/155bpm 53cal 6.34/8.05mph 8) 0.5m - 4:37(9:15/m) 150/154bpm 49cal 6.49/8.16mph 9) 0.42m - 3:50(9:15/m) 152/156bpm 42cal 6.49/7.67mph Add a comment 3.1mi, 26:27 Running - parkrun Split Summary === 1) 0.5m - 4:26(8:52/m) 158/176bpm 36cal 6.76/8.8mph 2) 0.5m - 4:24(8:48/m) 156/171bpm 49cal 6.81/8.29mph 3) 0.5m - 4:15(8:29/m) 160/163bpm 51cal 7.07/8.2mph 4) 0.5m - 4:28(8:56/m) 162/165bpm 54cal 6.71/8.08mph 5) 0.5m - 4:05(8:11/m) 163/166bpm 50cal 7.33/8.51mph 6) 0.5m - 4:08(8:16/m) 165/168bpm 52cal 7.25/9.29mph 7) 0.09m - 41(7:34/m) 166/168bpm 8cal 7.93/8.44mph Add a comment 1mi, 10:29 Running - Warm Up Split Summary === 1) 0.5m - 5:23(10:47/m) 137/163bpm 47cal 5.57/6.87mph 2) 0.5m - 4:49(9:37/m) 162/183bpm 31cal 6.25/7.97mph 3) 0.03m - 16(8:19/m) 172/175bpm 7.21/8.11mph Add a comment	14.2mi, 2:11:35 Running - General Split Summary === 1) 0.5m - 5:11(10:22/m) 120/138bpm 40cal 5.79/12.75mph 2) 0.5m - 4:47(9:33/m) 138/162bpm 43cal 6.29/7.58mph 3) 0.5m - 4:45(9:30/m) 145/165bpm 40cal 6.31/7.92mph 4) 0.5m - 4:38(9:15/m) 136/140bpm 43cal 6.48/7.65mph 5) 0.5m - 4:34(9:07/m) 137/140bpm 46cal 6.58/8.82mph 6) 0.5m - 4:30(9:01/m) 138/141bpm 45cal 6.66/8.39mph 7) 0.5m - 4:39(9:19/m) 141/144bpm 47cal 6.44/8.63mph 8) 0.5m - 4:36(9:13/m) 142/147bpm 45cal 6.52/7.42mph 9) 0.5m - 4:28(8:56/m) 145/150bpm 47cal 6.72/7.75mph 10) 0.5m - 4:32(9:03/m) 146/149bpm 48cal 6.62/8.27mph 11) 0.5m - 4:35(9:09/m) 150/152bpm 51cal 6.55/7.92mph 12) 0.5m - 4:32(9:04/m) 151/153bpm 49cal 6.62/7.7mph 13) 0.5m - 4:30(9:00/m) 150/153bpm 49cal 6.67/7.63mph 14) 0.5m - 4:37(9:13/m) 152/156bpm 50cal 6.51/8.46mph 15) 0.5m - 4:37(9:14/m) 149/162bpm 42cal 6.52/8.07mph 16) 0.5m - 4:35(9:09/m) 150/156bpm 47cal 6.55/7.37mph 17) 0.5m - 4:26(8:52/m) 152/153bpm 47cal 6.76/7.25mph 18) 0.5m - 4:32(9:04/m) 152/155bpm 48cal 6.62/7.68mph 19) 0.5m - 4:40(9:20/m) 152/155bpm 48cal 6.43/7.41mph 20) 0.5m - 4:37(9:13/m) 151/154bpm 46cal 6.5/8.75mph 21) 0.5m - 4:37(9:15/m) 153/156bpm 49cal 6.49/7.82mph 22) 0.5m - 4:39(9:17/m) 151/157bpm 41cal 6.47/7.71mph 23) 0.5m - 4:39(9:18/m) 151/154bpm 42cal 6.45/8.05mph 24) 0.5m - 4:34(9:08/m) 151/153bpm 44cal 6.56/8.04mph 25) 0.5m - 4:35(9:10/m) 152/155bpm 43cal 6.54/13.83mph 26) 0.5m - 4:29(8:58/m) 153/155bpm 43cal 6.7/10.57mph 27) 0.5m - 4:45(9:30/m) 154/160bpm 46cal 6.32/7.4mph 28) 0.5m - 4:45(9:30/m) 155/158bpm 48cal 6.31/9.78mph 29) 0.24m - 2:12(9:16/m) 154/156bpm 21cal 6.47/7.3mph Add a comment	-	-	-

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	19	18:57 6:06/mi	74.81			18:57 74.81	19:24 73.65	22:06 65.16	20:38 70.34	22:20 65.51	21:04 70.01		23:46 63.07		23:57 63.63
7km	1	28:54 6:39/mi	71.10				28:54 71.10
5mi	7	31:51 6:22/mi	73.02		31:51 73.02		33:16 71.00		33:18 72.05			38:04 64.57
5.3mi	2	42:33 8:06/mi	58.29				42:33 58.29
5.3mi	2	35:41 6:44/mi	71.84						36:19 70.03	35:41 71.84
5.5mi	1	54:38 9:56/mi	47.56				54:38 47.56
9km	1	44:35 7:58/mi	58.79			44:35 58.79
5.8mi	1	53:24 9:17/mi	52.35						53:24 52.35
9.6km	16	40:07 6:44/mi	70.62			40:07 70.62	43:42 64.82	41:50 68.78	49:46 58.27
6mi	2	43:55 7:19/mi	65.39				43:55 65.39
10km	11	38:31 6:12/mi	75.44	38:31 75.44		41:35 70.96		40:42 73.64	44:00 68.66	41:22 73.62		44:10 70.07
11.5km	1	55:02 7:42/mi	62.05			55:02 62.05
12km	5	56:45 7:37/mi	63.79					56:45 63.79	57:34 63.39
9.4mi	1	1:38:11 10:29/mi	47.06						1:38:11 47.06
10mi	3	1:03:49 6:23/mi	75.81			1:03:49 75.81		1:47:42 45.65	1:14:19 66.71
11.5mi	1	2:50:24 14:49/mi	33.26				2:50:24 33.26
13mi	1	1:50:46 8:31/mi	57.53			1:50:46 57.53
13.1mi	11	1:25:59 6:34/mi	73.89	1:25:59 73.48		1:26:54 73.89	1:45:17 61.50	1:33:45 69.63	1:30:11 73.00	1:34:18 70.40	1:34:19 70.99	1:38:36 68.49			1:44:06 66.59
14mi	1	1:49:44 7:50/mi	63.06				1:49:44 63.06
20mi	1	2:25:37 7:17/mi	70.23						2:25:37 70.23
26.2mi	26	3:03:05 6:59/mi	72.91		3:07:14 70.68	3:03:05 72.91	3:13:11 69.69	3:29:41 64.77	3:10:59 71.73	3:44:04 61.68	3:46:21 61.61	3:23:13 69.25	3:40:28 64.41	3:37:42 65.83	3:35:05 67.24
50km	2	3:54:38 7:33/mi	67.46			3:54:38 67.46	4:22:34 60.81
35mi	1	4:46:53 8:12/mi	61.62		4:46:53 61.62
50mi	3	13:13:57 15:53/mi	33.22					14:06:11 30.63		13:13:57 33.22					14:25:45 31.88
100km	1	9:54:42 9:34/mi	53.23			9:54:42 53.23

2019	Distance	Date	Result	WAVA
Lakeland 50	50mi	27 Jul	14:25:45	31.88%
Sale Sizzler (1)	5km	27 Jun	23:57	63.63%
Round The Ressers	5mi	26 Jun		0.00%
Lakeland 50 Recce - Dalemain to Ambleside	30mi	26 May		0.00%
Greater Manchester Marathon	26.2mi	7 Apr	3:35:05	67.24%
Waters Wilmslow Half Marathon	13.1mi	24 Mar	1:44:06	66.59%
The Groundhog Marathon (and Half)	26.2mi	2 Mar	3:58:35	60.62%
MACCL Kenworthy Woods	9.6km	9 Feb		0.00%
MACCL Heaton Park	9.6km	12 Jan	51:42	58.90%
2018	Distance	Date	Result	WAVA
MACCL Woodbank Park	9.6km	1 Dec	49:02	61.58%
MACCL Kenworthy Woods	9.6km	10 Nov		0.00%
Snowdonia Marathon	26.2mi	27 Oct	4:24:41	54.14%
Greater Manchester Marathon	26.2mi	8 Apr	3:37:42	65.83%
Wilmslow Half Marathon	13.1mi	18 Mar		0.00%
Darwin Day Marathon (and Half)	26.2mi	9 Feb	4:09:57	57.33%
2017	Distance	Date	Result	WAVA
MBNA Chester Marathon	26.2mi	8 Oct	3:57:43	59.73%
Sale 5k Sizzler (4)	5km	17 Aug	23:46	63.07%
The Bill Fox Round the Resers Race	5mi	14 Jun		0.00%
Greater Manchester Marathon	26.2mi	2 Apr	3:40:28	64.41%
MACCL XC Woodbank Park (Men)	9.6km	11 Feb		0.00%
MACCL XC Kenworthy Woods (Men)	9.6km	14 Jan		0.00%
Greater Manchester Cross Country Championships (Senior Men)	12km	7 Jan		0.00%
2016	Distance	Date	Result	WAVA
Bowstones Fell Race	11km	31 Dec		0.00%
Bill Fox Gravy Pud Fell Race	5mi	4 Dec	50:20	48.83%
MACCL XC Heaton Park (Men)	9.6km	3 Dec	47:17	62.83%
MACCL XC Boggart Hole (Men)	9.6km	12 Nov		0.00%
Beachy Head Marathon	26.2mi	29 Oct	7:14:00	32.42%
Manchester Half Marathon	13.1mi	16 Oct	1:38:36	68.49%
UKFast City of Salford 10k	10km	4 Sep	44:10	70.07%
The Bill Fox Round the Resers Race	5mi	15 Jun	38:04	64.57%
Mad Hatter's Trail Race	5mi	11 May		0.00%
Mobberley 'Round the Runway' Race	5mi	3 May		0.00%
London Marathon	26.2mi	24 Apr		0.00%
Greater Manchester Marathon	26.2mi	10 Apr	3:23:13	69.25%
Asics Oulton Park Half Marathon	13.1mi	28 Feb		0.00%
English National XC Champs - Senior Men	12km	27 Feb		0.00%
MACCL Wythenshawe Park XC (Men)	9.6km	13 Feb		0.00%
Northern XC Championships (Mens) 12km	12km	30 Jan		0.00%
Manchester XC League Meet 4 - Heaton Park	9km	16 Jan		0.00%
Greater Manchester Cross Country Championships (Senior Men)	10km	9 Jan		0.00%
Hit The Trail	5mi	3 Jan		0.00%
2015	Distance	Date	Result	WAVA
Bowstones Fell Race	11km	31 Dec		0.00%
Gravy Pud Fell Race	5mi	6 Dec		0.00%
MACCL XC Boggart Hole (Men)	9.6km	5 Dec		0.00%
Snowdonia Marathon	26.2mi	24 Oct	4:28:27	51.95%
Lakeland 100	105mi	24 Jul		0.00%
Potteries Marathon	26.2mi	5 Jul	3:46:21	61.61%
Sale 5k Sizzler (1)	5km	25 Jun	21:04	70.01%
Lakeland Trails Coniston Marathon	26.2mi	7 Jun	5:19:16	43.68%
Bowdon 5K	5km	4 Jun	21:28	68.70%
Greater Manchester Marathon Half Marathon Relay	13.1mi	19 Apr	1:34:19	70.99%
Wilmslow Half Marathon	13.1mi	22 Mar		0.00%
2014	Distance	Date	Result	WAVA
Wolverhampton Marathon	26.2mi	7 Sep	3:44:04	61.68%
Sale 5k Sizzler (4)	5km	14 Aug	22:20	65.51%
Lakeland 50	50mi	26 Jul	13:13:57	33.22%
Sale 5k Sizzler (2)	5km	17 Jul		0.00%
Mobberley 'Round the Runway' Race	5.3mi	24 Apr	35:41	71.84%
Greater Manchester Marathon	26.2mi	6 Apr		0.00%
Wilmslow Half Marathon	13.1mi	23 Mar	1:44:19	63.64%
Trafford 10k	10km	9 Mar	41:22	73.62%
Manchester Area XC League - Wythenshawe Park (Senior Men)	9.6km	8 Feb		0.00%
Four Villages Half Marathon	13.1mi	19 Jan	1:34:18	70.40%
2013	Distance	Date	Result	WAVA
Stockport 10	10mi	8 Dec	1:14:19	66.71%
Leeds Abbey Dash	10km	17 Nov	44:00	68.66%
Manchester Area XC League - Woodbank Park (Senior Men)	9.6km	10 Nov		0.00%
Snowdonia Marathon	26.2mi	26 Oct		0.00%
Self-Transcendence 24 Hour Track Race	120mi	21 Sep		0.00%
Sale 5k Sizzler (3)	5km	1 Aug	21:32	67.40%
Sale 5k Sizzler (2)	5km	18 Jul	20:55	69.39%
Sale 5k Sizzler (1)	5km	4 Jul	20:38	70.34%
The Whaley Waltz Fell Race	5.75mi	29 Jun	53:24	52.35%
Shrewsbury Marathon	26.2mi	23 Jun	3:26:42	66.28%
Sale 5 Mile	5mi	1 Jun	33:18	72.05%
Dovestone Diamond Trail	10km	29 May		0.00%
Calderdale Way Relay - Leg 4	9.36mi	19 May	1:38:11	47.06%
Bluebell Trail 10M	10.3mi	5 May	1:44:34	48.83%
Greater Manchester Marathon	26.2mi	28 Apr	3:10:59	71.73%
Mobberley Round the Runway	5.3mi	18 Apr	36:19	70.03%
Wilmslow Half Marathon	13.1mi	24 Mar	1:30:11	73.00%
Worthing 20	20mi	10 Mar	2:25:37	70.23%
English National XC Championships (Men)	12km	23 Feb	1:05:59	55.30%
Manchester Area XC League - Woodbank Park (Senior Men)	9.6km	10 Feb	49:46	58.27%
Northern XC Championships	12km	26 Jan	1:03:36	57.37%
Four Villages Half Marathon CANCELLED	13.1mi	20 Jan		0.00%
Manchester Area XC League - Boggart Hole Clough (Senior Men)	9.6km	13 Jan		0.00%
Greater Manchester Cross Country Championships	12km	5 Jan	57:34	63.39%
2012	Distance	Date	Result	WAVA
Manchester Area XC League - Wythenshawe Park (Senior Men)	9.6km	1 Dec	42:20	67.97%
Leeds Abbey Dash	10km	18 Nov	40:42	73.64%
Manchester Area XC League - Sherdley Park (Senior Men)	9.6km	10 Nov	43:50	65.64%
Helvellyn Trail Race	10km	3 Nov		0.00%
Manchester Area XC League - Heaton Park (Senior Men)	9.6km	20 Oct	46:28	61.92%
South Manchester parkrun	5km	1 Sep		0.00%
Lakeland 50	50mi	28 Jul	14:06:11	30.63%
Calderdale Way Relay - Leg 1	10mi	13 May	1:47:42	45.65%
Greater Manchester Marathon	26.2mi	29 Apr	3:29:41	64.77%
Wilmslow Half Marathon	13.1mi	25 Mar	1:33:45	69.63%
Trafford 10k	10km	11 Mar	40:53	73.31%
Manchester Area XC League - Clayton Vale (Senior Men)	9.6km	11 Feb	41:50	68.78%
Pennine Bridleway Relay Leg 4	5.5mi	5 Feb		0.00%
Wythenshawe parkrun	5km	28 Jan	22:06	65.16%
Four Villages Half Marathon	13.1mi	22 Jan	1:35:57	68.04%
Manchester Area XC League - Woodbank Park (Senior Men)	9.6km	15 Jan	43:52	65.59%
Greater Manchester XC Championships - Woodbank Park (Senior Men)	12km	7 Jan	56:45	63.79%
2011	Distance	Date	Result	WAVA
Manchester Area XC League - Wythenshawe Park (Senior Men)	9.6km	3 Dec	47:40	59.90%
Shepherds Skyline	6.25mi	5 Nov		0.00%
Snowdonia Marathon	26.2mi	29 Oct	3:57:27	56.70%
Manchester Area XC League - Heaton Park (Senior Men)	9.6km	22 Oct	44:02	64.84%
MBNA Chester Marathon	26.2mi	9 Oct	3:31:13	63.74%
Lantern Pike Fell Race	5mi	17 Sep	44:26	53.16%
Wolverhampton Marathon	26.2mi	4 Sep	3:13:11	69.69%
Sandwell Six Towns Marathon	26.2mi	28 Aug	7:00:00	32.06%
Harrock Hill	5.25mi	24 Aug	42:33	58.29%
Race the Train Rotary Challenge	14mi	20 Aug	1:49:44	63.06%
Manchester 5k Sizzler (4)	5km	11 Aug	19:42	72.53%
Clivinger 6	6mi	31 Jul	54:47	52.42%
Manchester 5k Sizzler (3)	5km	28 Jul	19:24	73.65%
Millbrook Monster	10km	27 Jul	47:55	62.07%
Manchester 5k Sizzler (2)	5km	14 Jul	19:51	71.98%
Black Knight Charge	6mi	13 Jul	43:55	65.39%
Debdale Grand Prix	7km	10 Jul	28:54	71.10%
Manchester 5k Sizzler (1)	5km	30 Jun	20:25	69.99%
Whaley Waltz	5.5mi	25 Jun	54:38	47.56%
Tintwistle Round the Resers Race	5mi	22 Jun	34:33	68.36%
Walsh Two Lads Fell Race	5.25mi	16 Jun	45:04	55.03%
Sale 5 mile	5mi	30 May	33:16	71.00%
Dovestone Diamond Trail	10km	25 May	54:49	54.26%
Anniversary Waltz	11.5mi	23 Apr	2:50:24	33.26%
London Marathon	26.2mi	17 Apr	3:38:25	61.64%
Crawley AIM 6/12 Hour Track Race	26mi	2 Apr		0.00%
Wilmslow Half Marathon	13.1mi	27 Mar	1:45:17	61.50%
South Manchester parkrun	5km	5 Mar	21:01	67.99%
Lactic Acid Test	8mi	20 Feb	1:17:46	49.54%
manchesterarea XC Clayton Vale Senior Men	9.6km	12 Feb	44:50	63.68%
Gloucester 50km	50km	23 Jan	4:22:34	60.81%
manchesterarea XC Woodbank Park Senior Men	9.6km	2 Jan	43:42	64.82%
2010	Distance	Date	Result	WAVA
manchesterarea XC Boggart Hole Clough Senior Men	9.6km	4 Dec	44:22	63.85%
manchesterarea XC Sherdley Park Senior Men	9.6km	21 Nov	42:08	67.24%
Snowdonia Marathon	26.2mi	30 Oct	3:33:57	62.39%
manchesterarea XC Heaton Park Senior Men	9km	23 Oct	44:35	58.79%
Anglesey Marathon	26.2mi	26 Sep	3:42:10	60.08%
Boggart Chase 10k	10km	19 Sep	42:41	69.13%
Perth Ultra Fest - 100km	100km	4 Sep	9:54:42	53.23%
Sale 10	10mi	1 Aug	1:03:49	75.81%
Reebok Sale Sizzler	5km	29 Jul	18:57	74.81%
Reebok Sale Sizzler	5km	15 Jul	19:43	71.91%
Reebok Sale Sizzler	5km	1 Jul	19:28	72.83%
Platt Fields 10k	10km	27 Jun	42:34	69.32%
Boddington 50k	50km	19 Jun	3:54:38	67.46%
Welsh Castles Relay Stage 12 - Llanbadarn Fynydd to Crossgates	10.9mi	13 Jun	1:11:05	74.19%
Salford 5k	5km	8 May	19:39	72.15%
Shakespeare Marathon	26.2mi	25 Apr	3:23:30	65.60%
National Men's 12-Stage Road Relays - Long Leg	5.38mi	17 Apr	35:53	70.27%
Crawley Track Marathon	26.2mi	10 Apr	3:03:05	72.91%
Salford 10k	10km	2 Apr	41:35	70.96%
Wilmslow Half Marathon	13.1mi	28 Mar	1:26:54	73.89%
English National Cross Country Championships (Senior Men)	12km	27 Feb	57:55	61.52%
Alexandra Park 5K	5km	7 Feb	19:22	73.21%
Pennine Bridleway Relay Leg 2	13mi	31 Jan	1:50:46	57.53%
manchesterareaXC - Match 5 - Wythenshawe Park (Mens)	9.3km	30 Jan	39:23	69.68%
Northern Athletics Cross Country Championships	11.5km	23 Jan	55:02	62.05%
manchesterareaXC - Match 4 - Woodbank Park (Mens)	9.6km	3 Jan	40:07	70.62%
2009	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	18 Oct	3:07:14	70.68%
Reebok Manchester Sale 5 Mile Race	5mi	25 May	31:51	73.02%
Draycote Water 35	35mi	22 Feb	4:46:53	61.62%
2008	Distance	Date	Result	WAVA
Trafford 10K	10km	7 Sep	38:31	75.44%
Chester Half Marathon	13.1mi	18 May	1:25:59	73.48%

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