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bonners M50

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Abergele Harriers

Races
115
Miles
12109
Miles
248
Mile
6:36
5k
19:27
5M
33:03
10k
41:00
10M
1:11:21
Half
1:32:12
Mara
3:40:36

About Me

March 2018, thought perhaps I should change this. Still getting older, but still chasing those pbs. In the last 12 months I've had a bad motorcycle crash, come back and joined my first ever running club, got pbs at 5k, 5 mile, 10k and HM, but am still chasing that ever elusive 5k sub 20 minute time. I will be going all out for that this year. After that, I may be upping the mileage and doing the whole marathon thing again.

May 2018, update, after 3 years of trying, have finally smashed my 5k pb and have now got it down to 19:27

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2021 Targets

BIKE
1000
RUN
1500
WALK
1000

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Swim Totals

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Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	35	0	0	0	0	0	0	0	0	0	0	0	35
2021	93	0	0	0	0	0	0	0	0	0	0	0	93
2020	188	160	74	155	164	161	143	90	89	110	8	45	1387
2020	0	0	0	0	0	0	0	0	0	0	87	68	155
2019	159	157	188	185	194	192	147	207	176	191	147	201	2144
2018	144	142	168	176	183	170	207	259	212	84	10	72	1826
2017	137	46	4	124	164	147	111	133	106	78	148	104	1302
2016	69	77	80	21	111	112	100	72	83	128	137	124	1113
2015	19	67	84	0	0	6	0	43	65	51	72	86	494
2014	114	86	139	147	137	157	153	106	38	52	32	63	1225
2013	96	60	12	33	30	24	58	22	49	46	55	82	568
2012	117	89	55	107	105	76	62	54	91	64	58	79	958
2011	31	51	96	70	91	80	89	145	143	89	69	103	1058

Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3
4mi, 30:54 Running - General Another pain free brisk four miles. This despite getting bashed on the elbow from behind by a cyclist === 1) 1m - 7:59(7:59/m) 145/160bpm 125cal 7.52/7.87mph 2) 1m - 7:38(7:38/m) 159/171bpm 132cal 7.85/8.72mph 3) 1m - 7:06(7:06/m) 164/168bpm 126cal 8.46/9.91mph 4) 1m - 8:02(8:02/m) 166/175bpm 144cal 7.47/9.06mph 5) 0.01m - 9(12:49/m) 175/176bpm 2cal 4.68/7.45mph 29th Dec 2020, 2:00pm Steven McC wrote: I'm really pleased to hear you're starting to have some pain free runs again :-) 29th Dec 2020, 7:06pm SeanMc wrote: well done :-) Add a comment	4.2mi, 1:11:44 Cross-Training - Walking Split Summary === 1) 1m - 17:00(17:00/m) 103/116bpm 125cal 54/58rpm 3.53/4.19mph 2) 1m - 16:46(16:46/m) 95/104bpm 89cal 54/59rpm 3.58/4.97mph 3) 1m - 17:18(17:18/m) 100/113bpm 101cal 53/72rpm 3.47/4.34mph 4) 1m - 17:09(17:09/m) 105/119bpm 106cal 53/59rpm 3.5/4.49mph 5) 0.17m - 3:30(20:53/m) 104/110bpm 20cal 55/59rpm 2.87/4.44mph Add a comment 4mi, 36:34 Running - General Tough this morning, strong northerly that seemed to be against both ways === 1) 1m - 9:32(9:32/m) 129/137bpm 124cal 6.29/6.53mph 2) 1m - 9:11(9:11/m) 133/139bpm 121cal 6.53/6.95mph 3) 1m - 8:47(8:47/m) 137/142bpm 119cal 6.83/7.16mph 4) 1m - 8:59(8:59/m) 134/138bpm 104cal 6.68/6.89mph 5) 0.01m - 5(8:07/m) 133/134bpm 1cal 7.39/6.78mph 29th Dec 2020, 7:06pm SeanMc wrote: well done again Add a comment	4.8mi, 1:23:21 Cross-Training - Walking Split Summary === 1) 1m - 18:30(18:30/m) 83/94bpm 80cal 53/62rpm 3.24/4.34mph 2) 1m - 17:11(17:11/m) 91/135bpm 92cal 53/59rpm 3.49/4.51mph 3) 1m - 17:12(17:12/m) 88/97bpm 78cal 53/59rpm 3.49/4.49mph 4) 1m - 17:21(17:21/m) 110/158bpm 136cal 54/60rpm 3.46/4.4mph 5) 0.78m - 13:07(16:46/m) 87/94bpm 50cal 55/61rpm 3.58/4.34mph Add a comment	2mi, 36:40 Cross-Training - Walking Walk to see in the new year === 1) 1m - 18:54(18:54/m) 98/117bpm 124cal 54/60rpm 3.18/4.95mph 2) 1m - 16:57(16:57/m) 96/107bpm 95cal 53/59rpm 3.54/4.3mph 3) 0.04m - 50(19:02/m) 93/96bpm 4cal 54/57rpm 3.15/3.57mph Add a comment 4mi, 31:03 Running - General Post dentist run. Bit swollen and achy but a huge improvement on running with toothache. A positive run to finish the year === 1) 1m - 7:53(7:53/m) 150/161bpm 128cal 7.6/8.75mph 2) 1m - 7:38(7:38/m) 160/165bpm 133cal 7.86/8.18mph 3) 1m - 7:34(7:34/m) 161/167bpm 131cal 7.93/8.93mph 4) 1m - 7:51(7:51/m) 159/163bpm 134cal 7.64/8.04mph 5) 0.01m - 6(7:21/m) 158/158bpm 1cal 8.16/7.22mph 31st Dec 2020, 3:34pm Velociraptor wrote: Well done :) There's nothing to beat the feeling of being cured of toothache. Add a comment	5.2mi, 45:06 Running - General First run of the new year. Nice and slow so upped to five miles. Will leave at that level again for a couple of weeks. Felt strong after work as well === 1) 1m - 8:45(8:45/m) 138/147bpm 128cal 6.86/8.01mph 2) 1m - 8:26(8:26/m) 144/153bpm 129cal 7.12/7.35mph 3) 1m - 8:18(8:18/m) 146/157bpm 128cal 7.23/8.31mph 4) 1m - 8:24(8:24/m) 146/157bpm 125cal 7.14/7.35mph 5) 1m - 9:07(9:07/m) 141/154bpm 118cal 6.58/8.25mph 6) 0.23m - 2:06(9:17/m) 140/149bpm 24cal 6.47/6.89mph 1st Jan 2021, 4:31pm Velociraptor wrote: Good to see you starting to build up again :) 1st Jan 2021, 4:49pm bonners wrote: Thanks, a sneaky trader buy I reckon, would imagine my 90 mileage might start to slowly build by the middle of January 1st Jan 2021, 5:05pm Velociraptor wrote: I'll add you to my collection of long-termers in the morning :) 1st Jan 2021, 6:42pm SeanMc wrote: well done 3rd Jan 2021, 12:41am Steven McC wrote: Well done Simon, good start to the year. Just need to get some pain free running in and the fitness will come back :-) Add a comment	-	4mi, 34:32 Running - General Bit of a plod, with a tough wind and back a bit twingey after taking the site down at work. Lovely fresh evening. === 1) 1m - 8:49(8:49/m) 135/145bpm 125cal 6.81/7.91mph 2) 1m - 8:47(8:47/m) 145/151bpm 137cal 6.83/7.08mph 3) 1m - 8:27(8:27/m) 141/156bpm 121cal 7.1/7.6mph 4) 1m - 8:24(8:24/m) 151/159bpm 135cal 7.14/7.51mph 5) 0.01m - 5(7:38/m) 145/145bpm 1cal 7.87/7.41mph Add a comment
Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10
4.8mi, 1:21:43 Cross-Training - Walking Split Summary === 1) 1m - 18:06(18:06/m) 141/170bpm 263cal 54/60rpm 3.32/4.68mph 2) 1m - 17:12(17:12/m) 121/161bpm 130cal 53/59rpm 3.49/4.7mph 3) 1m - 16:28(16:28/m) 116/149bpm 100cal 54/59rpm 3.64/4.84mph 4) 1m - 17:12(17:12/m) 113/121bpm 97cal 53/59rpm 3.49/4.3mph 5) 0.76m - 12:44(16:49/m) 112/124bpm 74cal 53/60rpm 3.57/4.59mph Add a comment 23.7mi, 2:15:25 Cycling - General First bike ride of the new year, bit of investigation of the area where we're moving to. All thoroughly lovely, but my hands and feet will need chipping to defrost 😁 === 1) 1m - 6:20(6:20/m) 102/118bpm 48cal 9.48/12.13mph 2) 1m - 6:52(6:52/m) 115/137bpm 66cal 8.75/12.73mph 3) 1m - 6:09(6:09/m) 137/154bpm 87cal 9.76/12.59mph 4) 1m - 7:09(7:09/m) 110/136bpm 50cal 8.39/10.73mph 5) 1m - 7:37(7:37/m) 120/152bpm 68cal 7.87/9.5mph 6) 1m - 6:39(6:39/m) 138/155bpm 89cal 9.01/12.4mph 7) 1m - 6:43(6:43/m) 114/145bpm 42cal 8.94/11.48mph 8) 1m - 6:22(6:22/m) 109/148bpm 32cal 9.42/12.4mph 9) 1m - 6:18(6:18/m) 108/122bpm 31cal 9.52/13.52mph 10) 1m - 6:52(6:52/m) 121/148bpm 58cal 8.74/12.23mph 11) 1m - 6:33(6:33/m) 122/149bpm 59cal 9.16/14.03mph 12) 1m - 6:11(6:11/m) 124/153bpm 59cal 9.69/13.25mph 13) 1m - 5:22(5:22/m) 130/147bpm 55cal 11.19/16.22mph 14) 1m - 5:52(5:52/m) 123/145bpm 51cal 10.23/15.9mph 15) 1m - 4:11(4:11/m) 142/151bpm 58cal 14.32/17.18mph 16) 1m - 4:19(4:19/m) 140/148bpm 56cal 13.9/17.45mph 17) 1m - 4:23(4:23/m) 119/143bpm 28cal 13.68/18.16mph 18) 1m - 4:25(4:25/m) 134/140bpm 48cal 13.57/18.3mph 19) 1m - 4:13(4:13/m) 134/141bpm 43cal 14.2/18.54mph 20) 1m - 4:05(4:05/m) 123/133bpm 26cal 14.72/18.32mph 21) 1m - 5:06(5:06/m) 118/127bpm 27cal 11.76/16.2mph 22) 1m - 4:36(4:36/m) 119/127bpm 27cal 13.04/16.53mph 23) 1m - 4:49(4:49/m) 120/130bpm 29cal 12.46/16.68mph 24) 0.67m - 4:18(6:24/m) 107/122bpm 17cal 9.38/18.1mph 4th Jan 2021, 2:22pm Velociraptor wrote: Nice! But yes, winter cycling is hard on the hands and feet. Add a comment	4mi, 1:07:50 Cross-Training - Walking Split Summary === 1) 1m - 16:51(16:51/m) 99/109bpm 116cal 54/59rpm 3.56/4.51mph 2) 1m - 17:19(17:19/m) 106/155bpm 124cal 54/107rpm 3.47/4.49mph 3) 1m - 16:49(16:49/m) 99/133bpm 93cal 55/109rpm 3.57/6.22mph 4) 1.01m - 16:52(16:46/m) 93/108bpm 77cal 54/59rpm 3.58/4.68mph Add a comment 5mi, 40:42 Running - General Lovely flat circular around Llandudno, post vaccination run, last valid reason to come to Llandudno probably for a couple of months, so thought I'd make the most of it. Felt really good and felt like doing some climbing, but was good and resisted the temptation and carried on with my gradual increase. === 1) 1m - 8:00(8:00/m) 140/161bpm 119cal 7.51/8.29mph 2) 1m - 8:03(8:03/m) 152/168bpm 132cal 7.46/8.1mph 3) 1m - 8:03(8:03/m) 152/162bpm 131cal 7.45/8.04mph 4) 1m - 8:11(8:11/m) 156/165bpm 137cal 7.33/8.01mph 5) 1m - 8:18(8:18/m) 157/161bpm 138cal 7.23/7.43mph 6) 0.02m - 8(7:04/m) 156/156bpm 2cal 8.5/7.26mph 5th Jan 2021, 6:08pm SeanMc wrote: well done Add a comment	3.2mi, 56:34 Cross-Training - Walking Split Summary === 1) 1m - 17:38(17:38/m) 86/144bpm 88cal 54/59rpm 3.4/4.32mph 2) 1m - 17:03(17:03/m) 80/109bpm 62cal 54/59rpm 3.52/4.34mph 3) 1m - 18:29(18:29/m) 76/88bpm 56cal 52/60rpm 3.25/4.57mph 4) 0.2m - 3:24(17:19/m) 81/93bpm 12cal 53/56rpm 3.47/4.05mph Add a comment	4.9mi, 43:58 Running - General Bit of a beach plod to avoid all the ice. Beautiful morning === 1) 1m - 9:09(9:09/m) 132/158bpm 125cal 6.56/7.28mph 2) 1m - 8:45(8:45/m) 145/158bpm 137cal 6.86/7.24mph 3) 1m - 8:32(8:32/m) 147/156bpm 133cal 7.03/8.1mph 4) 1m - 9:04(9:04/m) 146/154bpm 134cal 6.61/7.49mph 5) 0.91m - 8:28(9:16/m) 148/165bpm 126cal 6.47/7.1mph 7th Jan 2021, 12:43pm Velociraptor wrote: Good choice :) Icy here too. 7th Jan 2021, 12:58pm bonners wrote: Yup, seen you've been on the treadmill Add a comment	4.2mi, 39:11 Running - General Utterly invigorating. After a long day stood in a snowy car park, a plod along the seafront with the sea blowing over the wall and an easterly blasting my face. Great fun. Frozen. === 1) 1m - 9:10(9:10/m) 127/137bpm 115cal 6.54/6.8mph 2) 1m - 9:08(9:08/m) 134/139bpm 119cal 6.57/6.93mph 3) 1m - 9:48(9:48/m) 134/145bpm 120cal 6.13/6.7mph 4) 1m - 9:20(9:20/m) 137/143bpm 119cal 6.43/6.76mph 5) 0.2m - 1:45(8:55/m) 133/139bpm 18cal 6.73/6.64mph 8th Jan 2021, 7:12pm SeanMc wrote: well done :-) Add a comment	5.5mi, 1:38:41 Cross-Training - Walking Split Summary === 1) 1m - 18:15(18:15/m) 85/113bpm 85cal 55/80rpm 3.29/4.61mph 2) 1m - 17:08(17:08/m) 78/81bpm 58cal 54/60rpm 3.5/4.55mph 3) 1m - 17:02(17:02/m) 98/141bpm 104cal 54/59rpm 3.52/4.61mph 4) 1m - 18:03(18:03/m) 104/146bpm 114cal 56/78rpm 3.32/4.24mph 5) 1m - 18:14(18:14/m) 101/108bpm 99cal 54/61rpm 3.29/4.32mph 6) 0.53m - 9:58(18:42/m) 94/107bpm 45cal 54/60rpm 3.21/4.44mph Add a comment	-
Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17
4.6mi, 1:25:21 Cross-Training - Walking Split Summary === 1) 1m - 17:36(17:36/m) 83/97bpm 78cal 55/59rpm 3.41/4.36mph 2) 1m - 16:30(16:30/m) 86/119bpm 74cal 56/61rpm 3.64/4.78mph 3) 1m - 16:57(16:57/m) 82/116bpm 64cal 55/69rpm 3.54/4.8mph 4) 1m - 16:59(16:59/m) 78/89bpm 55cal 54/59rpm 3.53/4.72mph 5) 0.61m - 17:18(28:17/m) 71/98bpm 42cal 55/62rpm 2.12/8.06mph Add a comment	5.4mi, 46:49 Running - General First run for a few days. Found work particularly tough on the legs this week, so decided to wait until days off to run. Bit sore now, but glad to still be running === 1) 1m - 8:51(8:51/m) 135/148bpm 124cal 6.78/7.6mph 2) 1m - 8:31(8:31/m) 141/147bpm 124cal 7.04/7.6mph 3) 1m - 8:58(8:58/m) 141/155bpm 125cal 6.7/7.37mph 4) 1m - 8:07(8:07/m) 155/161bpm 133cal 7.39/7.87mph 5) 1m - 8:58(8:58/m) 146/156bpm 125cal 6.69/7.24mph 6) 0.42m - 3:24(8:04/m) 150/158bpm 50cal 7.44/8.22mph 12th Jan 2021, 8:44pm SeanMc wrote: well done, keep at it :-) Add a comment	6.3mi, 53:17 Running - General Splashpoint 10k. Really tough again, legs and feet sore, feel like I'm going backwards again. Beginning to really struggle mentally with it now. Keep trying to be positive, but I haven't actually enjoyed a run for about four months due to always being in pain === 1) 1m - 9:01(9:01/m) 117/123bpm 95cal 6.65/7.2mph 2) 1m - 7:55(7:55/m) 113/124bpm 68cal 7.57/8.45mph 3) 1m - 8:12(8:12/m) 112/117bpm 65cal 7.32/7.56mph 4) 1m - 7:54(7:54/m) 128/173bpm 86cal 7.6/8.14mph 5) 1m - 8:32(8:32/m) 154/159bpm 142cal 7.03/8.35mph 6) 1m - 9:27(9:27/m) 153/161bpm 151cal 6.35/6.95mph 7) 0.25m - 2:15(9:02/m) 160/169bpm 38cal 6.64/6.85mph 13th Jan 2021, 12:29pm Velociraptor wrote: You've got some talent for this stupid sport we do and I wish I had an answer that would put things right for you :( 13th Jan 2021, 12:39pm bonners wrote: Thanks I'll get there. My log is my semi-blog, so I try to put my thoughts down straight after my run, because of that they can be a bit more extreme whilst the adrenaline is still flowing. The issue at the moment is that I'm looking back to 12 months ago when I was at the peak of my fitness and doing a direct comparison with the state I'm in now 13th Jan 2021, 6:56pm SeanMc wrote: 1) You're running so thats a great positive. 2) we all go up and down, comparing to a year ago is never helpful, I'm going great at the moment but I know that won't last for ever and I will go down again, thats running! 3) I had plantar fachietis in 2011/12 and it took 18 months to settle BUT IT DID SETTLE, and always does. I appreciate the frustration but the key is ..yu will get better, look forward to that but back. 13th Jan 2021, 8:46pm bonners wrote: Thanks Sean, yup it is frustrating. Might have another rest for a couple of weeks and just cycle and walk maybe Add a comment	25.2mi, 2:08:41 Cycling - General Split Summary === 1) 1m - 5:17(5:17/m) 123/158bpm 61cal 11.34/13.8mph 2) 1m - 4:28(4:28/m) 128/155bpm 55cal 13.44/16.53mph 3) 1m - 4:00(4:00/m) 118/131bpm 37cal 14.98/16.99mph 4) 1m - 4:38(4:38/m) 110/145bpm 34cal 12.93/15.82mph 5) 1m - 4:44(4:44/m) 124/140bpm 49cal 12.69/16.55mph 6) 1m - 4:45(4:45/m) 131/151bpm 55cal 12.65/16.78mph 7) 1m - 5:18(5:18/m) 126/166bpm 52cal 11.32/19.91mph 8) 1m - 4:36(4:36/m) 111/115bpm 24cal 13.05/20.75mph 9) 1m - 5:00(5:00/m) 149/170bpm 75cal 12.01/13.9mph 10) 1m - 5:40(5:40/m) 147/158bpm 82cal 10.59/13.61mph 11) 1m - 5:28(5:28/m) 102/140bpm 30cal 10.97/14.67mph 12) 1m - 5:42(5:42/m) 84/128bpm 17cal 10.52/12.73mph 13) 1m - 7:01(7:01/m) 86/128bpm 21cal 8.56/19.85mph 14) 1m - 4:26(4:26/m) 104/139bpm 24cal 13.54/19.39mph 15) 1m - 4:29(4:29/m) 115/144bpm 34cal 13.37/16.43mph 16) 1m - 5:42(5:42/m) 127/153bpm 61cal 10.51/16.64mph 17) 1m - 5:11(5:11/m) 129/143bpm 55cal 11.56/15.82mph 18) 1m - 4:44(4:44/m) 126/139bpm 44cal 12.7/18.91mph 19) 1m - 5:02(5:02/m) 114/138bpm 30cal 11.9/22.77mph 20) 1m - 5:04(5:04/m) 130/148bpm 53cal 11.83/14.26mph 21) 1m - 4:37(4:37/m) 117/128bpm 27cal 12.98/16.76mph 22) 1m - 5:20(5:20/m) 144/161bpm 72cal 11.26/12.71mph 23) 1m - 5:07(5:07/m) 122/155bpm 35cal 11.71/14.61mph 24) 1m - 5:12(5:12/m) 122/161bpm 34cal 11.53/15.34mph 25) 1m - 5:41(5:41/m) 152/167bpm 86cal 10.56/15.99mph 26) 0.23m - 1:27(6:13/m) 144/159bpm 17cal 9.65/17.76mph 14th Jan 2021, 3:21pm Velociraptor wrote: 😁 Sometimes it's the best choice. 14th Jan 2021, 3:36pm bonners wrote: Thanks, still got ice blocks for feet 😁 Add a comment	6.2mi, 1:47:41 Cross-Training - Walking Split Summary === 1) 1m - 18:27(18:27/m) 88/123bpm 94cal 54/63rpm 3.25/4.57mph 2) 1m - 16:53(16:53/m) 88/119bpm 78cal 53/58rpm 3.55/5.01mph 3) 1m - 16:44(16:44/m) 126/166bpm 182cal 53/58rpm 3.59/4.59mph 4) 1m - 17:32(17:32/m) 126/163bpm 153cal 53/65rpm 3.42/4.49mph 5) 1m - 18:01(18:01/m) 125/158bpm 146cal 52/61rpm 3.33/4.44mph 6) 1m - 17:27(17:27/m) 132/157bpm 170cal 53/59rpm 3.44/4.44mph 7) 0.16m - 2:36(16:06/m) 131/136bpm 23cal 53/59rpm 3.73/4.44mph Add a comment	4.9mi, 1:23:10 Cross-Training - Walking Split Summary === 1) 1m - 17:02(17:02/m) 86/106bpm 81cal 55/59rpm 3.52/4.74mph 2) 1m - 16:17(16:17/m) 84/88bpm 68cal 54/59rpm 3.69/4.99mph 3) 1m - 16:40(16:40/m) 84/89bpm 67cal 54/59rpm 3.6/4.7mph 4) 1m - 16:10(16:10/m) 80/90bpm 57cal 55/59rpm 3.71/5.16mph 5) 0.91m - 17:02(18:38/m) 71/81bpm 39cal 54/59rpm 3.22/4.72mph Add a comment	4.8mi, 1:23:33 Cross-Training - Walking Split Summary === 1) 1m - 17:09(17:09/m) 82/104bpm 72cal 54/59rpm 3.5/5.16mph 2) 1m - 16:49(16:49/m) 77/89bpm 54cal 54/59rpm 3.57/4.76mph 3) 1m - 16:42(16:42/m) 77/86bpm 53cal 54/56rpm 3.59/5.05mph 4) 1m - 16:50(16:50/m) 67/78bpm 34cal 53/59rpm 3.57/4.51mph 5) 0.79m - 16:03(20:23/m) 69/87bpm 37cal 53/59rpm 2.94/4.86mph Add a comment
Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24
3.2mi, 57:31 Cross-Training - Walking Split Summary === 1) 1m - 17:17(17:17/m) 84/108bpm 76cal 53/59rpm 3.47/4.76mph 2) 1m - 17:19(17:19/m) 86/104bpm 76cal 53/59rpm 3.47/4.59mph 3) 1m - 20:00(20:00/m) 82/88bpm 75cal 52/60rpm 3/4.3mph 4) 0.15m - 2:55(18:54/m) 85/101bpm 12cal 51/59rpm 3.17/3.92mph Add a comment	3.8mi, 1:09:18 Cross-Training - Walking Split Summary === 1) 1m - 19:15(19:15/m) 84/116bpm 84cal 52/59rpm 3.12/4.26mph 2) 1m - 17:57(17:57/m) 86/127bpm 81cal 53/59rpm 3.34/4.3mph 3) 1m - 17:50(17:50/m) 90/110bpm 86cal 53/59rpm 3.36/4.95mph 4) 0.76m - 14:16(18:40/m) 87/177bpm 63cal 53/59rpm 3.21/4.99mph Add a comment	3.2mi, 57:48 Cross-Training - Walking Split Summary === 1) 1m - 18:51(18:51/m) 87/121bpm 92cal 54/112rpm 3.18/4.24mph 2) 1m - 18:08(18:08/m) 82/97bpm 69cal 54/70rpm 3.31/5.03mph 3) 1m - 17:21(17:21/m) 77/89bpm 53cal 54/114rpm 3.46/4.44mph 4) 0.22m - 3:28(16:05/m) 78/82bpm 11cal 53/57rpm 3.73/4.51mph Add a comment	25.6mi, 2:32:40 Cycling - General Split Summary === 1) 1m - 7:05(7:05/m) 98/135bpm 51cal 8.47/14.51mph 2) 1m - 4:24(4:24/m) 93/103bpm 24cal 13.66/18.51mph 3) 1m - 4:14(4:14/m) 97/106bpm 25cal 14.16/17.85mph 4) 1m - 4:22(4:22/m) 101/137bpm 28cal 13.72/18.79mph 5) 1m - 3:56(3:56/m) 101/125bpm 24cal 15.27/19.35mph 6) 1m - 3:27(3:27/m) 120/131bpm 35cal 17.41/19.39mph 7) 1m - 4:56(4:56/m) 112/129bpm 40cal 12.14/18.74mph 8) 1m - 4:06(4:06/m) 94/109bpm 19cal 14.63/20.52mph 9) 1m - 4:22(4:22/m) 111/130bpm 34cal 13.72/19.12mph 10) 1m - 4:38(4:38/m) 122/136bpm 45cal 12.94/16.05mph 11) 1m - 4:32(4:32/m) 132/142bpm 54cal 13.24/18.83mph 12) 1m - 5:37(5:37/m) 108/139bpm 35cal 10.67/16.11mph 13) 1m - 6:23(6:23/m) 113/134bpm 47cal 9.41/14.88mph 14) 1m - 8:43(8:43/m) 105/130bpm 45cal 6.88/13mph 15) 1m - 4:50(4:50/m) 115/139bpm 36cal 12.41/17.32mph 16) 1m - 7:26(7:26/m) 121/141bpm 64cal 8.08/15.03mph 17) 1m - 7:36(7:36/m) 113/150bpm 50cal 7.9/12mph 18) 1m - 7:17(7:17/m) 127/149bpm 71cal 8.24/10.48mph 19) 1m - 7:31(7:31/m) 114/125bpm 44cal 7.98/10.35mph 20) 1m - 6:49(6:49/m) 135/156bpm 78cal 8.81/11.23mph 21) 1m - 6:23(6:23/m) 116/129bpm 36cal 9.39/10.98mph 22) 1m - 7:07(7:07/m) 116/124bpm 43cal 8.43/10.87mph 23) 1m - 7:50(7:50/m) 117/147bpm 50cal 7.66/10.65mph 24) 1m - 7:50(7:50/m) 123/135bpm 61cal 7.65/10.56mph 25) 1m - 7:09(7:09/m) 118/150bpm 44cal 8.38/11.33mph 26) 0.62m - 4:06(6:38/m) 140/154bpm 52cal 9.03/16.57mph Add a comment	18.2mi, 1:34:13 Cycling - General Split Summary === 1) 1m - 7:06(7:06/m) 103/139bpm 55cal 8.46/11.61mph 2) 1m - 5:58(5:58/m) 117/129bpm 59cal 10.05/12.06mph 3) 1m - 5:47(5:47/m) 123/133bpm 62cal 10.38/12.11mph 4) 1m - 7:35(7:35/m) 110/127bpm 55cal 7.92/12.59mph 5) 1m - 5:31(5:31/m) 121/138bpm 52cal 10.88/14.07mph 6) 1m - 5:58(5:58/m) 115/129bpm 45cal 10.05/11.81mph 7) 1m - 5:50(5:50/m) 130/152bpm 66cal 10.28/20.12mph 8) 1m - 5:02(5:02/m) 116/140bpm 38cal 11.91/18.07mph 9) 1m - 6:33(6:33/m) 121/139bpm 57cal 9.17/12.06mph 10) 1m - 4:15(4:15/m) 124/141bpm 39cal 14.14/16.03mph 11) 1m - 3:42(3:42/m) 131/141bpm 40cal 16.18/21.06mph 12) 1m - 4:34(4:34/m) 118/140bpm 29cal 13.15/21.66mph 13) 1m - 4:02(4:02/m) 141/148bpm 54cal 14.9/17.62mph 14) 1m - 3:26(3:26/m) 128/144bpm 31cal 17.46/19.91mph 15) 1m - 4:04(4:04/m) 133/149bpm 44cal 14.78/21.69mph 16) 1m - 3:41(3:41/m) 116/139bpm 18cal 16.28/18.24mph 17) 1m - 3:43(3:43/m) 122/130bpm 25cal 16.16/18.62mph 18) 1m - 5:45(5:45/m) 128/139bpm 51cal 10.42/15.76mph 19) 0.22m - 1:42(7:48/m) 100/107bpm 4cal 7.69/13.3mph Add a comment	7.4mi, 2:18:36 Cross-Training - Walking Split Summary === 1) 1m - 22:10(22:10/m) 94/119bpm 129cal 52/62rpm 2.71/4.24mph 2) 1m - 20:05(20:05/m) 98/159bpm 117cal 51/59rpm 2.99/4.24mph 3) 1m - 17:34(17:34/m) 111/152bpm 129cal 52/59rpm 3.42/4.8mph 4) 1m - 18:37(18:37/m) 98/113bpm 88cal 53/62rpm 3.22/4.55mph 5) 1m - 18:20(18:20/m) 87/93bpm 69cal 52/59rpm 3.27/4.78mph 6) 1m - 18:00(18:00/m) 93/125bpm 86cal 52/64rpm 3.34/4.8mph 7) 1m - 17:23(17:23/m) 90/110bpm 79cal 51/59rpm 3.45/4.55mph 8) 0.37m - 6:27(17:30/m) 95/115bpm 33cal 51/59rpm 3.43/4.38mph Add a comment	-

Dist	Races	PB	2010	2011	2012	2014	2015	2016	2017	2018	2019	2020
1mi	1	6:36 6:36/mi			6:36
4km	2	15:53 6:23/mi									15:53	17:46
3mi	1	18:22 6:12/mi								18:22
5km	31	19:27 6:16/mi					21:36	20:07	20:06	19:27	19:28	21:09
4mi	1	27:00 6:45/mi									27:00
4.7mi	1	30:40 6:36/mi								30:40
5mi	1	33:06 6:38/mi										33:06
5mi	10	33:03 6:37/mi					36:21	34:47	33:57	33:26	33:03
5.4mi	2	36:37 6:47/mi									36:37
10km	21	41:00 6:36/mi	49:15		43:21	51:47		42:58	41:44	41:53	41:00	41:29
6.8mi	5	47:36 7:00/mi						48:49	48:18	49:11	47:36
9.5mi	1	1:07:11 7:04/mi									1:07:11
9.8mi	1	1:09:15 7:04/mi								1:09:15
10mi	7	1:11:21 7:08/mi		1:18:28	1:18:18	1:20:21		1:13:53			1:11:39	1:11:21
10.7mi	1	1:17:42 7:16/mi									1:17:42
12.3mi	1	1:30:27 7:21/mi							1:30:27
13.1mi	17	1:32:12 7:02/mi	2:02:58	1:44:29	1:43:48	1:38:08		1:33:47	1:36:26	1:33:32	1:32:12
26.2mi	2	3:40:36 8:25/mi		4:40:00						3:40:36

2020	Distance	Date	Result	WAVA
North Wales Virtual Road Relays 4k	4km	28 Nov	17:46	63.43%
North Wales Virtual 5K	5km	24 Oct	21:16	69.90%
The Doctor K Cup	5km	17 Oct	21:09	70.28%
Borders League - Wrexham	5.84mi	15 Mar		0.00%
Rhyl 10 Mile	10mi	22 Feb	1:11:21	69.02%
North Wales xc league, Oswestry	5.28mi	1 Feb	41:53	60.69%
Twin Piers 10K	10km	18 Jan	41:29	72.42%
Border League Abergele	4.99mi	12 Jan	33:06	72.58%
North Wales xc championships	4.75mi	4 Jan		0.00%
2019	Distance	Date	Result	WAVA
Borders League Birkenhead Park	5.4mi	1 Dec	36:37	71.00%
North Wales xc league, Dolgellau	6mi	23 Nov	47:07	61.57%
Conwy Half Marathon	13.1mi	17 Nov	1:34:25	69.01%
Border League - Deeside	4.4mi	10 Nov	29:14	72.47%
Abergele 5 Mile Road Race	5mi	3 Nov	33:27	71.97%
North Wales XC League - Colwyn Bay	5.3mi	19 Oct	49:24	51.65%
Border League - Caernarfon	10km	13 Oct	42:40	70.41%
North Wales XC League - Wrexham	5.5mi	5 Oct	39:20	67.32%
North Wales Road Relay Champs	4km	15 Sep	15:53	70.38%
Lake Vyrnwy Half Marathon	13.1mi	8 Sep	1:32:12	70.66%
Mid-Cheshire 5K	5km	29 Aug	19:58	73.88%
Caernarfon 10k	10km	7 Aug	41:50	71.81%
Helena Tipping Memorial 10K	10km	28 Jul	42:27	70.77%
Race the Train	5km	24 Jul		0.00%
The Fairy Freckled Cow Trail Race	6.8mi	7 Jul	47:36	68.49%
Felenheli 10k	10km	3 Jul	41:00	72.66%
Rhyl Runfest 5k	5km	23 Jun	19:54	73.57%
Welsh Castles Relay, Stage 11 (revised for 2019)	10.7mi	9 Jun	1:17:42	67.23%
Llyn Brenig 9.5 miles Trail Race (and Canicross)	9.5mi	2 Jun	1:07:11	68.93%
Deganwy Dash	5mi	31 May	33:24	71.49%
Bodelwyddan Castle parkrun	5km	25 May	21:19	68.68%
Essar Chester Half Marathon	13.1mi	19 May	1:36:16	67.10%
Christleton 5k	5km	17 May	19:28	75.21%
Pont y Bala parkrun	5km	11 May	19:58	73.33%
Woodbank parkrun	5km	4 May	21:40	67.57%
Borders League - Ffrith	4mi	24 Apr	27:00	69.81%
The Llandudno Easter 5k Promenade Dash	5km	20 Apr	20:33	71.24%
Essar Chester Spring 5	5mi	10 Apr	33:03	72.25%
Borders League Hope/Caergwrle	5mi	31 Mar	34:46	68.68%
Border League Birkenhead Park	5.4mi	3 Mar	37:41	68.44%
Rhyl 10 Mile	10mi	23 Feb	1:11:39	68.14%
Beat the Train	6.8mi	17 Feb	59:15	55.02%
Nick Beer 10k	10km	10 Feb	44:09	67.48%
Borders League 3 Tattenhall	6mi	27 Jan	43:44	65.78%
Twin Piers 10K	10km	19 Jan	43:55	67.84%
North Wales XC, Northop	4.8mi	12 Jan	37:19	61.43%
2018	Distance	Date	Result	WAVA
MBNA Chester Marathon	26.2mi	7 Oct	3:40:36	61.66%
Plas Menai to Caernarfon 5k	5km	22 Aug	19:47	74.00%
Race the Train	2.96mi	18 Jul	18:22	75.95%
Y Felinheli 10k	10km	4 Jul	41:55	70.48%
The Fairy Freckled Cow Trail Race	6.8mi	1 Jul	49:11	65.74%
Runfest Wales Half Marathon	13.1mi	23 Jun	1:33:32	68.47%
Torbay Velopark parkrun	5km	16 Jun	19:56	72.90%
Welsh Castles Relay, Stage 20	9.8mi	10 Jun	1:09:15	68.51%
Deganwy Dash	5mi	1 Jun	33:54	69.87%
Conwy parkrun	5km	26 May	20:00	72.65%
Christleton 5k	5km	18 May	19:27	74.71%
Ffrith 5k	5km	13 May	19:40	73.89%
Big Rock 10K	10km	5 May	41:53	70.54%
Borders League, Deeside	4.65mi	25 Apr	30:40	71.83%
Essar Chester Spring 5	5mi	11 Apr	33:26	70.84%
Border League - Mold	5mi	8 Apr	34:07	69.42%
Llandudno Easter 5k	5km	31 Mar	20:17	71.64%
Denbighshire 10k	10km	25 Mar	44:38	66.19%
Birkenhead parkrun	5km	10 Mar	20:03	72.47%
Village Bakery Half Marathon	13.1mi	25 Feb	1:33:42	68.34%
Borders League Caernarfon	10km	18 Feb	42:47	69.05%
Nick Beer 10k	10km	11 Feb	43:40	67.66%
2017	Distance	Date	Result	WAVA
Bangor XC	5.5mi	25 Nov	46:31	56.01%
Llandudno XC	5.5mi	21 Oct	50:18	51.80%
Caernarfon 10k	10km	3 Sep	41:44	70.79%
Caernarfon to Plas Menai 5k	5km	23 Aug	20:06	72.29%
Chirk Castle Half Marathon	13.1mi	9 Jul	1:46:27	59.65%
Llanfairpwll 5k	5km	5 Jul	20:29	70.41%
The Fairy Freckled Cow Trail Race	6.8mi	2 Jul	48:18	66.40%
Y Felinheli 10k	10km	28 Jun	42:21	69.20%
Runfest Wales Half Marathon	13.1mi	24 Jun	1:36:26	65.84%
Welsh Castles Relay, Stage 11	12.3mi	11 Jun	1:30:27	65.79%
Deganwy Dash	5mi	2 Jun	33:57	69.21%
Ffrith 5k	5km	7 May	20:53	69.06%
Big Rock 10K	10km	29 Apr	44:05	66.47%
Twin Piers 10k	10km	21 Jan	43:41	67.08%
2016	Distance	Date	Result	WAVA
Conwy Half Marathon	13.1mi	20 Nov	1:34:54	66.91%
Abergele 5 Mile Road Race	5mi	30 Oct	34:47	67.55%
The Fairy Freckled Cow Trail Race	6.8mi	3 Jul	48:49	65.16%
Runfest Wales Half Marathon	13.1mi	25 Jun	1:33:47	67.13%
Conwy parkrun	5km	18 Jun	20:07	71.17%
Conwy parkrun	5km	19 Mar	20:10	70.99%
Conwy parkrun	5km	12 Mar	20:26	70.06%
Conwy parkrun	5km	5 Mar	20:35	69.55%
Conwy parkrun	5km	27 Feb	20:44	69.05%
Rhyl 10 mile	10mi	21 Feb	1:13:53	64.44%
Nick Beer 10k	10km	7 Feb	43:51	66.28%
Twin Piers 10k	10km	23 Jan	42:58	67.65%
Conwy parkrun	5km	2 Jan	20:59	68.23%
2015	Distance	Date	Result	WAVA
Abergele 5 Mile Road Race	5mi	1 Nov	36:21	64.13%
Conwy parkrun	5km	31 Oct	21:36	66.28%
Conwy parkrun	5km	10 Oct	22:11	64.54%
Conwy parkrun	5km	19 Sep	22:12	64.49%
Conwy parkrun	5km	12 Sep	22:31	63.58%
Conwy parkrun	5km	5 Sep	22:44	62.97%
Conwy parkrun	5km	29 Aug	23:16	61.53%
2014	Distance	Date	Result	WAVA
North Wales Half Marathon	13.1mi	3 Aug	1:50:40	56.42%
Runfest Wales half marathon	13.1mi	29 Jun	1:38:08	63.10%
Chester half marathon	13.1mi	18 May	1:43:01	60.11%
Rhyl 10 Mile Race	10mi	23 Feb	1:20:21	58.28%
Southport Mad Dog 10K	10km	9 Feb	51:47	55.23%
2012	Distance	Date	Result	WAVA
Stockport 10	10mi	9 Dec	1:18:18	59.33%
The BIG Fetch Mile	1mi	10 Nov	6:36	60.84%
Torbay Half Marathon	13.1mi	24 Jun	1:43:49	58.68%
Freckleton Half Marathon	13.1mi	17 Jun	1:43:48	58.69%
Southport Mad Dog 10k	10km	12 Feb	43:21	64.94%
2011	Distance	Date	Result	WAVA
Stockport 10	10mi	11 Dec	1:21:16	56.70%
MBNA Chester Marathon	26.2mi	9 Oct	4:40:00	45.82%
Fleetwood Half Marathon	13.1mi	28 Aug	1:45:12	57.91%
Torbay Half Marathon	13.1mi	19 Jun	1:44:29	57.86%
Llandudno 10 mile race	10mi	22 May	1:18:28	58.26%
2010	Distance	Date	Result	WAVA
Freckleton Half Marathon	13.1mi	20 Jun	2:02:58	48.82%
Great Manchester Run	10km	16 May	49:15	56.27%

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