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About Me
Working towards crucible event SEALFIT Kokoro Show More...

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Recent Blogs
Weight training and effect on running performance	Dec 2014
Greater Manchester Marathon	Apr 2012
If the BP doesn't get me the traffic may ...	Apr 2012
Getting old is a pain	Apr 2012
The Joy of A Race	Mar 2012

Recent Training
24th May	Hiking	2.8mi	51:38
24th May	Gym	0mi	1:00:00
23rd May	Hiking	2.7mi	51:41
23rd May	Gym	0mi	1:00:00
21st May	Gym	0mi	1:00:00

12 Month Benchmarks	Run	Bike
Mile	8:06	3:35
5k	29:09	12:56

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Badges Collected	See available badges
+ 124 others

Best Times
Best WAVA

Dist	Races	PB	WB	1992	1999	2006	2007	2012	2014	2015
5mi	1	34:20 6:52/mi	67.90							34:20 67.90
10km	8	43:52 7:04/mi	64.09		43:52 60.90	51:00 53.33		48:42 58.26	45:21 64.09	55:43 52.17
7mi	1	51:32 7:22/mi	64.01							51:32 64.01
12.1mi	1	1:45:48 8:44/mi	51.76			1:45:48 51.76
13mi	1	2:40:50 12:22/mi	36.62				2:40:50 36.62
13.1mi	3	1:38:41 7:32/mi	60.93	1:38:41 59.16						1:43:20 60.93
20mi	1	4:38:00 13:54/mi	35.45							4:38:00 35.45
26.2mi	2	4:14:18 9:42/mi	49.15			4:14:18 49.15	4:40:00 44.64

2017		Result	WAVA	Distance
2 Apr	Greater Manchester Marathon		0.00	26.2mi
2015		Result	WAVA	Distance
21 Jun	Tour of Tameside Stage 3 - Hyde 7 PB	51:32	64.01	7mi
20 Jun	Tour Of Tameside Stage 2 - High Peak Half Marathon SB	1:43:20	60.93	13.1mi
19 Jun	Tour of Tameside Stage 1 Copley Fell Race	49:37	56.56	6mi
9 May	Rat Race Dirty Weekend PB	4:38:00	35.45	20mi
4 Apr	Born Survivor	1:30:00	32.29	10km
1 Mar	Tatton Park 10k SB	55:43	52.17	10km
22 Feb	Stockport Trail Half Marathon	1:46:19	59.22	13.1mi
4 Jan	Hit The Trail PB	34:20	67.90	5mi
2014		Result	WAVA	Distance
7 Dec	Tatton Yule Yomp SB	45:21	64.09	10km
2012		Result	WAVA	Distance
7 Oct	Oulton Park Autumn Duathlon (Standard)	/ 1:17:05 /1:01:37	0.00	0km/38.76km/12.9km
17 Mar	Luck of the Irish 10k	49:33	57.26	10km
11 Mar	Wrap Up and Run Tatton Park 10k SB	48:42	58.26	10km
2007		Result	WAVA	Distance
6 May	Three Forts Marathon SB	4:40:00	44.64	26.2mi
15 Apr	Tough Challenge PB	2:40:50	36.62	13mi
2006		Result	WAVA	Distance
26 Nov	Thames Valley XC League - Sandhurst		0.00	5mi
15 Oct	SiS Sandhurst Poppy Hill Trail 10km	52:29	52.11	10km
1 Oct	Baxters Loch Ness Marathon PB	4:14:18	49.15	26.2mi
16 Sep	Woodstock 12 PB	1:45:48	51.76	12.11mi
1 Jul	Dorney Dash SB	51:00	53.33	10km
1999		Result	WAVA	Distance
2 Apr	Salford 10k PB	43:52	60.90	10km
1992		Result	WAVA	Distance
27 Oct	Leeds Half Marathon PB	1:38:41	59.16	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	18	29	42	20	32	0	0	0	0	0	0	0	140
2022	0	0	0	2	0	0	0	0	0	0	0	0	2
2022	3	0	5	2	0	0	0	0	0	0	0	0	10
2021	35	31	45	64	61	55	66	38	38	96	65	39	633
2021	0	0	0	0	0	0	0	0.3	0	0	0.4	0.2	0.8
2021	49	48	39	14	5	8	14	25	0	0	1	0	202
2021	0	9	23	41	10	42	23	17	0	0	0	5	168
2020	0	0	0	16	33	10	0	0	0	0	0	0	59
2020	0	0	0	0	0	0	0	0	0.1	0	0	0	0.1
2020	0	0	5	53	34	11	0	0	0	0	30	8	141
2020	0	0	19	40	83	59	14	36	56	74	7	72	460
2019	32	11	0	28	6	6	8	0	7	0	0	12	109
2019	0	0	0	0	0	0.3	0	0	0	0	0	0	0.3
2019	9	6	0	13	0	3	0	0	0	0	0	0	31
2019	5	0	0	0	13	0	10	5	0	0	0	0	33
2018	11	0	28	16	42	28	13	24	0	4	3	24	194
2018	11	36	5	11	13	19	42	2	0	4	0	0	145
2018	0	0	0	0	0	0	43	0	0	0	0	0	43
2017	0	0	0	0	0	0	2	0	10	17	6	3	37
2017	14	8	0	0	0	0	17	11	16	24	15	0	106
2017	6	0	0	0	0	0	4	16	0	0	0	0	26
2016	13	4	15	4	8	17	10	38	3	0	0	0	112
2016	0	0	0	0	0.3	0	0	0	0	0	0	0	0.3
2016	24	14	15	18	13	20	3	19	10	5	10	8	161
2016	0	0	0	23	0	9	0	0	29	0	0	0	61
2015	0	0	0	0	4	0	0	5	3	32	39	8	92
2015	26	29	17	44	32	38	5	29	34	11	3	2	272
2015	0	0	4	33	68	77	238	8	0	3	6	0	436
2014	0	0	0	0	0	0	0	0	3	0	5	11	19
2014	0	0	0	0	0	0	0	0.8	0	0	0	0	0.8
2014	6	0	25	44	22	16	14	9	4	38	29	20	228
2014	34	35	37	110	129	57	87	7	15	0	20	0	532
2013	0	0	0	0	0	0	1.1	0.9	0	0	0	0	2
2013	0	2	0	0	0	0	20	10	2	4	0	2	41
2013	181	40	48	0	0	0	93	90	6	4	16	128	606
2012	36	49	32	16	5	40	50	13	13	33	19	6	313
2012	19	16	38	162	122	36	207	230	257	152	5	46	1289
2011	0	0	0	0	0	0	0	0	0	0	0	12	12
2009	20	3	3	0	0	0	0	0	0	0	0	0	26
2008	0	0	4	3	0	0	0	0	0	0	0	0	7

Thu 28th Apr Apr 28	Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2	Tue 3rd May May 3	Wed 4th May May 4
-	4.9mi, 1:30:00 Walk - Hiking couple of days walks combined Add a comment 0mi, 45:00 Cross - Gym Bb OH Press: 5 * 20, 30; 3 * 5 * 50kg Front DB shoulder raise : 3 * 12 * 12.5kg dbs Side DB shoulder raise : 3 * 12 * 12.5kg dbs Battle Ropes: 3 * 40s Add a comment	0mi, 1:00:00 Cross - Gym Back Squat: 5 * 20,70; 3 * 5 * 105kg Front Squat: 3 * 8 * 65kg Calf Raise: 3 * 20 * 75kg Fwd Lunge: 4 * 16 Bwd Lunge: 4 * 14 (Lunges done with #45 sbag Add a comment	-	-	0mi, 1:00:00 Cross - Gym Bench Press: 5 * 20, 60, 5 * 5 * 82.5kg Floor Press: 3 * 8 * 70kg Incline Bench Press: 3 * 12 * 45kg Feet elevated Dips: 3 * 12 Prowler Push: 3 * 20m * 75kg Add a comment	-
Thu 5th May May 5	Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9	Tue 10th May May 10	Wed 11th May May 11
2.9mi, 56:52 Walk - Hiking Split Summary === 1) 1.89m - 38:12(20:14/m) 91/111bpm [1842b/mi] 182cal 57/68rpm 2.96/4.4mph 2) 1.04m - 18:40(17:55/m) 98/115bpm [1755b/mi] 96cal 56/60rpm 3.35/4.13mph Add a comment 0mi, 1:00:00 Cross - Gym Deadlift: 5 * 20,70,110; 3 * 5 * 145kg Pull-ups: 3 * 8 Bent Over Row U/hand grip: 3 * 12 * 50kg BB drag Curl: 15,15,10 (this really doesn't;t agree with me) KB Swing: 5 * 20 * 16kg Add a comment 2.1mi, 39:09 Walk - Hiking Split Summary === 1) 0.5m - 9:47(19:39/m) 87/102bpm [1710b/mi] 44cal 56/61rpm 3.05/8.33mph 2) 1.61m - 29:22(18:16/m) 91/119bpm [1662b/mi] 138cal 57/61rpm 3.29/4.68mph Add a comment	-	0mi, 1:00:00 Cross - Gym Back Squat: 3 * 20,70, 3 * 5 * 105kg Front Squat: 3 * 8 * 65kg Calf Raise: 3 * 20 * 75kg Fwd Lunge: 4 * 16 Bad Lunge: 4 * 16 (Lunges with #45 sandbag) Add a comment	3.4mi, 1:10:00 Walk - General Add a comment	1.8mi, 37:36 Walk - Hiking Split Summary === 1) 1.79m - 37:36(21:03/m) 96/113bpm [2020b/mi] 202cal 57/106rpm 2.85/4.78mph Add a comment 0mi, 1:00:00 Cross - Gym Bench Press: 5 * 20, 50, 75, 4 * 85, 4 * 5 * 80kg Incline Bench Press: 47.5kg * 12, 12, 8 Feet Elevated dips: 3 * 12 DB Fly: 15 * 16kg, 20, 15 * 14kg, 20, 20 * 12kg dbs Wide Hand Pushup: 4 * 15, 11 Add a comment	1.7mi, 34:02 Walk - Hiking Split Summary === 1) 1.66m - 34:02(20:33/m) 97/116bpm [1994b/mi] 187cal 56/63rpm 2.92/6.22mph Add a comment 0mi, 1:00:00 Cross - Gym Deadlift: 5 * 20, 70, 110, 3 * 5 * 140kg Bent Over BB Row: 8 * 50, 55, 60kg Wide Grip Pull-ups: 3 * 8 Farmers Walk: 5 * 25m with 30kg dbs Shrugs: 22kg dbs * 15; 14kg dbs * 20, 15: 10kg plates * 15, 20 (never really done shrugs before so playing about to get to what might work for 5 * 20 - more a problem with fatigue kicking in than the weights per se) Add a comment	-
Thu 12th May May 12	Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16	Tue 17th May May 17	Wed 18th May May 18
-	2mi, 48:21 Walk - Hiking Split Summary === 1) 2m - 48:21(24:11/m) 91/121bpm [2201b/mi] 241cal 57/63rpm 2.48/4.47mph Add a comment 0mi, 45:00 Cross - Gym Incline DB Curl: 3 * 12 Seated DB Drag Curl: 3 * 12 (proper) Dips: 3 * 8 Tricep Pushdowns: #454 * 20, 20; #40 * 20, 25 E-Z bar lying Tricep Extensions: 15, 20, 20, 25 Add a comment	0mi, 1:00:00 Cross - Gym Back Squat: 5 * 20, 70; 3 * 5 * 105kg Leg Press: 3 * 8 * 120kg Calf Raise: 3 * 20 * 75kg Bulgarian Split Squat: 3 * 20 * BW Walking Lunge: 4 * 22 * BW Reverse Lunge: 4 * 20 * BW Add a comment	1.5mi, 27:48 Walk - Hiking Split Summary === 1) 1.51m - 27:48(18:21/m) 89/114bpm [1633b/mi] 132cal 56/58rpm 3.27/5.03mph Add a comment 3.2mi, 1:03:11 Walk - Hiking Split Summary === 1) 3.2m - 1:03:11(19:45/m) 80/97bpm [1581b/mi] 222cal 55/61rpm 3.04/4.61mph Add a comment	-	2.1mi, 42:00 Walk - Hiking Split Summary === 1) 2.1m - 42:00(19:59/m) 100/127bpm [1999b/mi] 252cal 57/119rpm 3/7.58mph Add a comment 0mi, 1:00:00 Cross - Gym Bench Press: 8 * 20, 50; 5 * 5 * 80kg Incline Bench Press: 3 * 12 * 47.5kg Dips: 3 * 10 DB Fly: 5 * 15 * 12kg dbs (25 on last set) Add a comment	-
Thu 19th May May 19	Fri 20th May May 20	Sat 21st May May 21	Sun 22nd May May 22	Mon 23rd May May 23	Tue 24th May May 24	Wed 25th May May 25
2.9mi, 54:23 Walk - Hiking Split Summary === 1) 2.92m - 54:23(18:38/m) 95/119bpm [1771b/mi] 283cal 57/62rpm 3.22/4.74mph Add a comment 0mi, 1:00:00 Cross - Gym Deadlift: 5 * 20,70,110; 3 * 5 * 145kg/#319 Bent Over Row: 3 * 8 * 60kg Wide Grip Pull-ups: 3 * 8 Farmers Walk: 5 * 25m * 30kg dbs Shrug: 5 * 20 with 10kg plates Add a comment	2.6mi, 54:32 Walk - Hiking Split Summary === 1) 2.61m - 54:32(20:55/m) 89/106bpm [1861b/mi] 242cal 57/64rpm 2.87/5.93mph Add a comment 0mi, 50:00 Cross - Gym Pull-up (neutral grip): 3 * 5 Incline DB Curl: 3 * 12 * 10kg dbs Seated Drag Curls: 3 * 10 * 10kg dbs Dips: 3 * 8 Tricep Push Down: #45 - 20, 20, 15, 15 EZ Bar Lying Tricep Extensions: 4 * 15 (last set 20) Add a comment	0mi, 1:00:00 Cross - Gym Back Squat: 5 * 20, 70; 3* 5 * 110kg Leg Press: 3 8 8 * 130kg Calf Raise: 3 * 20 * 60kg plus hack squat rstarting resistance - 47.5kg) 5rds: 16 Walking Lunge (20kg bag), 4 Burpee Med ball throw (12kg) Add a comment	-	2.7mi, 51:41 Walk - Hiking Split Summary === 1) 2.72m - 51:41(19:00/m) 98/151bpm [1862b/mi] 279cal 57/101rpm 3.16/4.11mph Add a comment 0mi, 1:00:00 Cross - Gym Bench Press: 5 * 20, 60, 4 * 5 * 80kg; 5 * 85kg Incline Bench Press: 3 * 10 * 50kg Dips: 3 * 10 Wide arm push-ups: 4 * 15 Med Ball Clean and throw over shoulder: 4 * 16 * 15kg Add a comment	2.8mi, 51:38 Walk - Hiking Split Summary === 1) 2.76m - 51:38(18:43/m) 95/121bpm [1778b/mi] 266cal 57/62rpm 3.21/4.28mph Add a comment 0mi, 1:00:00 Cross - Gym Deadlift: 5 * 20, 70, 110; 3 * 5 * 145kg Bent Over Row: 3 * 8 * 65kg Wide Grip Pull-up: 3 * 8 Farmers walk: 5 * 25m * 30kg dbs Ball Slams: 4 * 15 * 12kg Add a comment	-

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