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Races
79 -
Miles
19108 -
Miles
689 -
Miles
93 -
WAVA
78.58% -
Mile
5:04 -
5k
17:47 -
10k
37:49 -
10M
1:06:41 -
Half
1:25:31 -
Mara
3:18:14
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My parkrun |
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Recent Training | |||
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8th Dec
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Long Run | 12.8mi | 1:37:11 |
6th Dec
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Easy | 4.3mi | 35:15 |
5th Dec
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Warm Down | 1mi | 9:00 |
5th Dec
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Tempo | 4mi | 26:30 |
5th Dec
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Warm Up | 1.5mi | 12:00 |
12 Month Benchmarks | ||
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- Best WAVA
Dist | Races | 2007 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 9 | 5:51 65.46 | 5:42 67.90 | 5:33 69.74 | 5:23 72.38 | 5:15 75.29 | 5:04 78.58 |
5:04
5:04/mi
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78.58 | ||||||
3km | 3 | 10:59 69.87 | 10:45 71.88 | 10:11 76.43 |
10:11
5:28/mi
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76.43 | |||||||||
3.4km | 4 | 12:34 69.34 | 12:12 71.92 | 11:39 76.41 | 11:37 77.76 |
11:37
5:32/mi
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77.76 | ||||||||
5km | 20 | 20:01 64.88 | 19:56 65.16 | 19:29 67.47 | 19:11 68.52 | 17:57 74.29 | 17:50 74.78 | 17:47 76.09 |
17:47
5:43/mi
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76.09 | |||||
10km | 23 | 47:11 56.04 | 46:37 56.82 | 43:54 60.34 | 41:59 63.46 | 41:10 64.98 | 40:10 66.60 | 39:10 69.01 | 37:54 71.32 | 37:49 72.45 |
37:49
6:05/mi
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72.45 | |||
10mi | 2 | 1:07:27 65.83 | 1:06:41 66.94 |
1:06:41
6:40/mi
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66.94 | ||||||||||
13.1mi | 12 | 1:52:00 51.76 | 1:40:05 58.00 | 1:34:32 61.67 | 1:34:27 61.72 | 1:28:48 66.48 | 1:25:31 69.04 |
1:25:31
6:32/mi
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69.04 | ||||||
25km | 1 | 2:07:00 54.72 |
2:07:00
8:11/mi
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54.72 | |||||||||||
26.2mi | 5 | 4:52:47 41.52 | 3:49:07 53.12 | 3:46:16 54.02 | 3:37:12 56.28 | 3:18:14 62.44 |
3:18:14
7:34/mi
|
62.44 |
2019 | Result | WAVA | Distance | |
---|---|---|---|---|
6 Oct | NI Relays PB | 11:37 | 77.76 | 3.38km |
10 May | NI Running Mile PB | 5:04 | 78.58 | 1mi |
3 Apr | Queens 5k - Race Round the River PB | 17:47 | 76.09 | 5km |
31 Mar | Titanic Quarter 10km PB | 37:49 | 72.45 | 10km |
2018 | Result | WAVA | Distance | |
4 May | NI Running Mile SB | 5:15 | 75.29 | 1mi |
2017 | Result | WAVA | Distance | |
7 Oct | NI Relays SB | 11:39 | 76.41 | 3.38km |
18 Jul | Portaferry 10 mile PB | 1:06:41 | 66.94 | 10mi |
23 Apr | London Marathon PB | 3:18:14 | 62.44 | 26.2mi |
9 Apr | Titanic Quarter 10km SB | 37:54 | 71.32 | 10km |
29 Mar | Queens 5k - Race Round the River SB | 17:50 | 74.78 | 5km |
12 Mar | Bath Half PB | 1:25:31 | 69.04 | 13.1mi |
16 Feb | Armagh International Road Race PB | 10:11 | 76.43 | 3km |
2016 | Result | WAVA | Distance | |
31 Dec | Belfast Victoria parkrun SB | 17:57 | 74.29 | 5km |
10 Dec | Belfast Victoria parkrun | 18:31 | 72.02 | 5km |
26 Nov | Seeley Cup SB | 39:10 | 69.01 | 10km |
23 Oct | Belfast Victoria parkrun | 18:45 | 71.12 | 5km |
18 Sep | Belfast Half Marathon SB | 1:28:48 | 66.48 | 13.1mi |
4 Sep | Waterside Half Marathon | 1:29:12 | 66.19 | 13.1mi |
3 Jun | Ni Running Mile SB | 5:23 | 72.38 | 1mi |
30 May | Vitality London 10,000 | 39:24 | 68.22 | 10km |
29 May | Westminster Mile | 5:30 | 70.84 | 1mi |
12 Mar | Belfast Victoria parkrun | 18:47 | 70.48 | 5km |
5 Mar | SSE Airtricity 10 Mile Road Race SB | 1:07:27 | 65.83 | 10mi |
18 Feb | Armagh International Road Race SB | 10:45 | 71.88 | 3km |
14 Feb | Dune half marathon | 1:30:35 | 64.84 | 13.1mi |
2015 | Result | WAVA | Distance | |
3 Oct | NI Relays SB | 12:12 | 71.92 | 3.38km |
1 May | Ni Running Mile SB | 5:33 | 69.74 | 1mi |
15 Mar | Jimmy's 10K SB | 40:10 | 66.60 | 10km |
8 Mar | Addiction 10k | 41:09 | 65.01 | 10km |
21 Feb | Belfast Victoria parkrun SB | 19:11 | 68.52 | 5km |
18 Feb | Armagh International Road Race SB | 10:59 | 69.87 | 3km |
2014 | Result | WAVA | Distance | |
29 Nov | Seeley Cup | 41:16 | 64.82 | 10km |
2 Nov | Decathlon 10K (Belfast) SB | 41:10 | 64.98 | 10km |
11 Oct | Belfast Victoria parkrun SB | 19:29 | 67.47 | 5km |
4 Oct | NI Relays SB | 12:34 | 69.34 | 3.38km |
27 Sep | Bangor Classic 10k | 41:44 | 64.10 | 10km |
7 Sep | Laganside 10K | 41:29 | 64.48 | 10km |
15 Aug | Groomsport 10K | 42:02 | 63.64 | 10km |
3 Aug | Walk a Mile Run a Mile Belfast Victoria Park SB | 5:42 | 67.90 | 1mi |
27 Jun | Ards Half Marathon | 1:37:34 | 59.75 | 13.1mi |
18 Jun | Run Lisburn Coca Cola 10k Road Race | 43:06 | 61.82 | 10km |
25 May | Vitality London 10,000 | 44:31 | 59.85 | 10km |
24 May | BUPA Westminster Mile | 5:50 | 65.97 | 1mi |
6 May | Bannister Festival of Miles | 5:49 | 66.15 | 1mi |
3 May | Park Run, Belfast Victoria | 19:51 | 65.78 | 5km |
12 Apr | Bangor Parkrun | 20:13 | 64.59 | 5km |
6 Apr | Paris Marathon SB | 3:37:12 | 56.28 | 26.2mi |
29 Mar | Bangor Parkrun | 20:20 | 64.22 | 5km |
22 Mar | Larne Half Marathon SB | 1:34:27 | 61.72 | 13.1mi |
2013 | Result | WAVA | Distance | |
3 Nov | ING New York City Marathon SB | 3:46:16 | 54.02 | 26.2mi |
28 Sep | Bangor 10k | 42:41 | 62.42 | 10km |
8 Sep | Waterside Half Marathon SB | 1:34:32 | 61.67 | 13.1mi |
1 Sep | laganside 10k SB | 41:59 | 63.46 | 10km |
16 Aug | Groomsport Half Marathon | 1:34:35 | 61.63 | 13.1mi |
8 Jun | Larne Half Marathon | 1:35:59 | 60.58 | 13.1mi |
1 Jun | Park Run, Belfast Victoria | 19:56 | 65.16 | 5km |
21 Apr | Titanic Quarter 10km | 43:26 | 61.14 | 10km |
13 Apr | Park Run, Belfast Victoria | 20:10 | 64.40 | 5km |
12 Apr | NI Running Mile SB | 5:51 | 65.46 | 1mi |
7 Apr | Decathlon Half Marathon | 42:05 | 63.10 | 10km |
30 Mar | Omagh Half Marathon | 1:35:02 | 61.18 | 13.1mi |
9 Feb | Park Run, Belfast Victoria SB | 19:56 | 65.16 | 5km |
3 Feb | Longleat 10Km | 43:25 | 61.16 | 10km |
2 Feb | Newport Parkrun | 20:08 | 64.51 | 5km |
2012 | Result | WAVA | Distance | |
17 Nov | Seeley Cup 10k | 44:07 | 60.19 | 10km |
10 Nov | Park Run, Belfast Victoria SB | 20:01 | 64.88 | 5km |
13 Oct | Park Run, Belfast Victoria | 21:47 | 59.62 | 5km |
6 Oct | Park Run, Belfast Victoria | 22:14 | 58.42 | 5km |
29 Sep | Bangor Classic 10k | 45:54 | 57.85 | 10km |
15 Sep | Park Run, Belfast Victoria | 23:15 | 55.86 | 5km |
8 Sep | Park Run, Belfast Victoria | 22:53 | 56.76 | 5km |
7 May | Belfast City Marathon SB | 3:49:07 | 53.12 | 26.2mi |
22 Apr | Titanic Quarter 10km SB | 43:54 | 60.34 | 10km |
24 Mar | Larne Half Marathon SB | 1:40:05 | 58.00 | 13.1mi |
2011 | Result | WAVA | Distance | |
24 Sep | Bangor Classic 10k SB | 46:37 | 56.82 | 10km |
2010 | Result | WAVA | Distance | |
27 Oct | Bangor Classic 10k SB | 47:11 | 56.04 | 10km |
2009 | Result | WAVA | Distance | |
12 Sep | Waterside Half Marathon SB | 1:52:00 | 51.76 | 13.1mi |
2007 | Result | WAVA | Distance | |
13 May | Prague Marathon SB | 4:52:47 | 41.52 | 26.2mi |
6 May | Run Berlin PB | 2:07:00 | 54.72 | 25km |
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 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
2024 | 63 | 49 | 100 | 87 | 133 | 81 | 162 | 171 | 141 | 142 | 151 | 44 | 1325 |
2024 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 0 | 0 | 0 | 0 | 7 |
2023 | 142 | 115 | 117 | 114 | 99 | 141 | 125 | 108 | 130 | 124 | 60 | 33 | 1307 |
2022 | 3 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2022 | 108 | 127 | 153 | 89 | 68 | 104 | 94 | 122 | 133 | 143 | 137 | 110 | 1388 |
2022 | 0 | 0 | 0 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 17 |
2021 | 0 | 0 | 0 | 0 | 10 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 16 |
2021 | 162 | 119 | 166 | 136 | 140 | 135 | 104 | 130 | 141 | 165 | 119 | 94 | 1613 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 6 |
2020 | 120 | 149 | 145 | 139 | 167 | 162 | 154 | 159 | 154 | 150 | 162 | 160 | 1822 |
2019 | 176 | 155 | 185 | 138 | 169 | 174 | 182 | 177 | 173 | 171 | 165 | 163 | 2029 |
2019 | 0 | 0 | 0 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 11 |
2018 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 15 |
2018 | 162 | 152 | 101 | 123 | 137 | 144 | 135 | 127 | 91 | 94 | 150 | 179 | 1597 |
2018 | 0 | 0 | 30 | 0 | 0 | 0 | 0 | 0 | 75 | 79 | 20 | 12 | 216 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 0 | 0 | 12 |
2017 | 164 | 194 | 214 | 159 | 55 | 130 | 160 | 162 | 162 | 117 | 106 | 99 | 1722 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 0 | 12 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 0 | 0 | 0 | 0 | 7 |
2016 | 143 | 161 | 131 | 103 | 113 | 131 | 106 | 133 | 146 | 125 | 116 | 124 | 1534 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 30 | 25 | 0 | 0 | 0 | 0 | 55 |
2015 | 120 | 100 | 102 | 102 | 113 | 102 | 47 | 100 | 124 | 107 | 111 | 91 | 1220 |
2015 | 15 | 8 | 8 | 40 | 30 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 101 |
2014 | 137 | 171 | 152 | 90 | 36 | 111 | 100 | 100 | 100 | 109 | 104 | 90 | 1300 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 14 | 10 | 0 | 31 | 16 | 10 | 81 |
2013 | 0 | 11 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 11 |
2013 | 94 | 80 | 83 | 69 | 49 | 64 | 123 | 153 | 157 | 146 | 64 | 60 | 1143 |
2012 | 87 | 109 | 150 | 99 | 36 | 0 | 3 | 18 | 58 | 57 | 63 | 69 | 750 |
2012 | 0 | 0 | 0 | 53 | 36 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 89 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 0 | 0 | 0 | 0 | 10 |
2011 | 28 | 51 | 49 | 8 | 17 | 28 | 43 | 39 | 18 | 0 | 70 | 8 | 360 |
2011 | 0 | 0 | 0 | 0 | 0 | 24 | 24 | 24 | 24 | 0 | 0 | 0 | 96 |
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