McGettingThere

M50 South Yorkshire

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Penistone Footpath Runners AC | Fell Runners Association

About Me
started running when my first son was born to get some peace and quiet. bitten by the bug - still aiming for that sub 40 10k, sub 1:30 half and maybe one day even doing a marathon. reality seems to have overtaken the dreams of late though The sub 1.30 is chalked off - the sub 40 10k is getting closer. Now the sub 40 has been smashed as well - guess that just leaves the marathon then - or more likely some slightly more serious fell runs. Marathon done - does that mean I can give up now Show More...

About Me

started running when my first son was born to get some peace and quiet. bitten by the bug - still aiming for that sub 40 10k, sub 1:30 half and maybe one day even doing a marathon. reality seems to have overtaken the dreams of late though

The sub 1.30 is chalked off - the sub 40 10k is getting closer.
Now the sub 40 has been smashed as well - guess that just leaves the marathon then - or more likely some slightly more serious fell runs.
Marathon done - does that mean I can give up now

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Recent Training
25th Apr	General	3.5mi	38:00
25th Apr	General	0.3mi	3:06
24th Apr	Warm Down	0.8mi	10:23
24th Apr	Race	4.4mi	39:20
24th Apr	Warm Up	0.8mi	8:56

12 Month Benchmarks	Run	Bike
Mile	5:46	1:21
5k	20:26	4:23
5mi	34:16	7:14
10k	43:24	10:19
10mi	1:21:35	21:14
Half	2:18:39	32:07

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
100m	1														15					15 4:01/mi	NaN
400m	1													1:08 70.85						1:08 4:34/mi	70.85
800m	1														2:34 74.20					2:34 5:10/mi	74.20
1km	1															3:21 74.13				3:21 5:23/mi	74.13
1500m	1														5:22 72.97					5:22 5:45/mi	72.97
1mi	5											5:18 77.36	5:29 75.34	5:29 75.91		5:42 74.73				5:18 5:18/mi	77.36
2mi	3											12:45 69.30				12:21 73.21				12:21 6:11/mi	73.21
2.5mi	3											19:02 58.35			18:52 60.23					18:52 7:33/mi	60.23
2.9mi	1								17:06 72.86											17:06 6:00/mi	72.86
4.7km	2																17:51 76.12	19:34 69.99		17:51 6:07/mi	76.12
5km	28									18:59 72.35	18:53 73.28	19:10 72.75	18:53 74.98	18:51 75.69	18:34 77.45	18:36 77.92	19:25 75.24	21:33 67.79	20:32 71.72	18:34 5:59/mi	77.92
3.5mi	4							21:55 69.79	21:21 72.18		21:30 72.77									21:21 6:06/mi	72.77
3.6mi	1									21:26 73.50										21:26 6:02/mi	73.50
3.7mi	6											21:07 79.04		21:58 77.16	22:59 74.34			27:17 64.14		21:07 5:42/mi	79.04
3.8mi	4			24:48 64.29										24:59 68.78						24:48 6:37/mi	68.78
3.8mi	12							24:32 67.80	24:03 69.68		24:30 69.45	24:30 69.99	24:43 69.91	24:47 70.27				28:08 63.91		24:03 6:20/mi	70.27
4mi	7									26:58 65.94	25:44 69.63		26:00 70.00	27:03 67.81	30:30 60.62				34:15 55.75	25:44 6:26/mi	70.00
6.7km	1														34:34 55.73					34:34 8:18/mi	55.73
4.3mi	26			27:39 65.53	27:44 65.74	30:06 61.44	27:36 67.01		28:22 66.19		28:50 66.13		27:13 71.16							27:13 6:24/mi	71.16
4.5mi	47				29:12 66.19	28:30 68.28	30:17 65.22	28:45 69.23	28:25 70.58	28:31 70.88	29:07 69.96	28:15 72.11	29:37 69.88	29:14 71.36	31:05 67.65					28:15 6:17/mi	72.11
4.6mi	1														33:06 64.45					33:06 7:12/mi	64.45
4.7mi	2			44:15 45.40								41:53 50.84								41:53 8:55/mi	50.84
8km	2													30:33 75.57						30:33 6:09/mi	75.57
5mi	30		31:02 68.93		29:52 72.01		29:59 72.71			30:21 73.51	29:36 75.96	29:03 78.01	32:38 69.99			32:28 72.08	33:08 71.21		33:56 70.69	29:03 5:49/mi	78.01
5.5mi	3				42:29 55.84		50:55 47.55							41:48 61.22						41:48 7:36/mi	61.22
5.8mi	3			47:44 51.76	48:38 51.06															47:44 8:18/mi	51.76
9.4km	1														44:40 60.92					44:40 7:39/mi	60.92
5.9mi	3				55:57 45.56		58:02 44.48													55:57 9:29/mi	45.56
6mi	6	41:10 62.43			40:17 64.38	43:56 59.76														40:17 6:43/mi	64.38
10km	37	41:10 64.72	39:02 68.53	38:47 69.30	37:34 71.55	40:45 66.33	38:33 71.07	40:02 68.97	37:03 74.53	40:41 68.41			42:19 67.37	40:05 72.29	41:57 69.65				43:35 68.75	37:03 5:58/mi	74.53
6.2mi	2								51:14 54.14	51:45 54.02										51:14 8:13/mi	54.14
6.3mi	1														52:05 56.92					52:05 8:16/mi	56.92
11km	5														55:20 58.42					55:20 8:06/mi	58.42
7mi	11			50:09 60.52					44:47 70.49	43:34 73.04		56:55 56.36	58:29 55.30	58:40 55.58						43:34 6:13/mi	73.04
7.1mi	1													52:30 63.56						52:30 7:24/mi	63.56
7.5mi	2			54:17 60.13																54:17 7:14/mi	60.13
8mi	5						1:16:58 46.15	1:18:31 45.56			1:16:21 48.37									1:16:21 9:33/mi	48.37
8.6mi	1														1:06:41 60.88					1:06:41 7:48/mi	60.88
9mi	3									58:12 70.67									2:02:55 36.06	58:12 6:28/mi	70.67
10mi	4		1:07:26 65.32	1:05:05 67.93		1:08:20 65.32														1:05:05 6:31/mi	67.93
10.3mi	1						1:18:44 58.83													1:18:44 7:39/mi	58.83
20km	1																		1:32:10 67.45	1:32:10 7:25/mi	67.45
13mi	1												1:44:55 58.89							1:44:55 8:04/mi	58.89
13.1mi	6	1:33:03 62.49	1:28:47 65.66			1:24:45 69.66		1:32:15 65.31	1:29:17 67.48	1:53:58 53.30										1:24:45 6:28/mi	69.66
14.3mi	2									2:05:46 53.03		2:03:10 55.05								2:03:10 8:37/mi	55.05
24km	1			2:05:44 53.41																2:05:44 8:26/mi	53.41
15.1mi	1									2:02:56 57.48										2:02:56 8:08/mi	57.48
25.5km	1										3:18:22 37.81									3:18:22 12:31/mi	37.81
16mi	3											2:00:37 63.36								2:00:37 7:32/mi	63.36
17mi	2							3:31:17 37.38	3:24:15 38.96											3:24:15 12:01/mi	38.96
17.7mi	1												3:28:06 41.27							3:28:06 11:45/mi	41.27
20mi	9								4:27:48 35.37	2:55:22 54.91	4:56:25 32.49		5:48:38 28.08		5:46:34 28.73					2:55:22 8:46/mi	54.91
21mi	3							3:32:00 46.73	3:45:46 44.58			3:41:00 46.30								3:32:00 10:06/mi	46.73
23.3mi	2								4:19:17 43.02											4:19:17 11:08/mi	43.02
26.2mi	2					3:14:39 63.59					5:21:00 40.00									3:14:39 7:26/mi	63.59
50km	1											5:13:49 50.74								5:13:49 10:06/mi	50.74

2023		Result	WAVA	Distance
24 Jun	Round Sheffield Run PB	1:32:10	67.45	20km
14 Jun	Joe Percy SB	43:35	68.75	10km
24 May	South Yorkshire Road League SB	33:56	70.69	5mi
13 May	Fairfield Horseshoe SB	2:02:55	36.06	9mi
11 May	Rother Valley Relays SB	20:32	71.72	5km
19 Apr	Herod farm Fell Race 3 mile	32:04	44.28	3mi
29 Mar	South Yorkshire Road Race League Race #1	34:14	70.07	5mi
27 Mar	Trunce 1 SB	34:15	55.75	4mi
26 Feb	Hoppits Hill Race	24:40	57.56	3mi
2022		Result	WAVA	Distance
15 Jun	oughtibridge chase SB	28:08	63.91	3.8mi
4 Jun	Penistone parkrun SB	21:33	67.79	5km
10 May	Rother Valley Relays SB	19:34	69.99	4.7km
5 May	Spencers Dash race 1 SB	27:17	64.14	3.7mi
2021		Result	WAVA	Distance
31 Dec	Wormstones FR	46:23	51.29	5mi
29 Dec	Amble's Revenge	1:08:27	52.97	7.5mi
16 Oct	Fell Relays - Leg 2	1:20:02	37.04	6.2mi
12 Sep	Ilam Fell Race	46:59	45.22	7.2km
4 Sep	Concord parkrun, Sheffield SB	19:25	75.24	5km
11 Aug	Wharncliffe Sider with Rosé	36:18	65.54	5mi
31 Jul	Penistone parkrun	19:40	73.70	5km
4 Jul	Northern League Div 4 EC 5000m PB	19:15	75.29	5000m
25 Jun	The Holme Valley 5 Miler SB	33:08	71.21	5mi
23 Jun	Rother Valley Relays PB	17:51	76.12	4.7km
11 Apr	Hoppits Hill Race	23:18	62.20	5km
2020		Result	WAVA	Distance
30 Sep	PFRAC Club Mile SB	5:42	74.73	1mi
11 Sep	Sumo Virtual Park Run SB	18:36	77.92	5km
19 May	PFRAC Virtual 5 x 1km relay PB	3:21	74.13	1km
15 Mar	Lad's Leap	1:07:00	43.61	10km
1 Mar	Hoppits Hill Race	26:04	55.17	5km
26 Feb	Barnsley AC Dorothy Hyman Winter Track Series 1miles	5:52	72.05	1mi
26 Feb	Barnsley AC Dorothy Hyman Winter Track Series 2miles PB	12:21	73.21	2mi
22 Feb	English National XC Championships (Men)	1:04:33	59.74	13km
16 Feb	Wombwell 5 SB	32:28	72.08	5mi
30 Jan	Tigger Tor	1:33:50	49.83	9.7mi
11 Jan	Penistone parkrun	20:55	68.75	5km
4 Jan	Yorkshire XC Championships	41:59	69.59	10km
1 Jan	Fell Foot parkrun, Newby Bridge	20:33	69.98	5km
2019		Result	WAVA	Distance
22 Dec	Trust 10 Clumber Park SB	41:57	69.65	10km
17 Nov	South Yorkshire XC #3 Kiveton Park	42:58	64.51	5.9mi
9 Nov	Burley Moor Run PB	55:20	58.42	11km
8 Oct	PFRAC Winter Handicap Race 2 SB	31:05	67.65	4.5mi
22 Sep	Penistone Hill Race PB	52:05	56.93	6.3mi
8 Sep	Saxilby 5k PB	18:34	77.45	5km
10 Aug	Northern League Div 4 EC 1500m PB	5:22	72.97	1500m
10 Aug	Northern League Div 4 EC 800m Race B PB	2:34	74.20	800m
3 Aug	Penistone parkrun #15	19:58	71.46	5km
18 Jul	sheldon fell race SB	30:30	60.62	4mi
16 Jun	Northern League Div 4 EC PB	15	71.73	100m
13 Jun	Blacka Moor Chase PB	34:34	55.73	6.7km
19 May	Calderdale Way Relay - Leg 2 PB	1:06:41	60.88	8.55mi
1 May	Spencers Dash 2 SB	22:59	74.34	3.7mi
18 Apr	Hartcliffe Hill Race PB	18:52	60.23	2.5mi
13 Apr	Penistone parkrun	19:47	72.12	5km
6 Apr	Chicken Run PB	44:40	60.92	9.4km
3 Apr	Spencers Dash 1	23:44	71.99	3.7mi
23 Mar	Glossop parkrun	19:20	73.80	5km
17 Mar	Wolf's Pit Fell Race	51:56	52.02	5.8mi
16 Mar	Silkstone Shuffle Race 1 PB	33:06	64.45	4.6mi
24 Feb	Hoppits Hill Race	23:21	61.11	5km
23 Feb	English National XC Championships (Men)	48:58	71.75	12km
26 Jan	Northern Cross Country Championships	52:10	67.35	12km
13 Jan	Marsden to Edale Trigger Race SB	5:46:34	28.73	20mi
5 Jan	Yorkshire Cross Country Championships	43:20	68.29	10.2km
1 Jan	Chippenham parkrun #243	21:12	67.30	5km
2018		Result	WAVA	Distance
23 Dec	Trust 10 Clumber Park SB	40:05	72.29	10km
9 Dec	South Yorkshire XC 4, Graves Park	43:02	67.33	10km
1 Dec	Silkstone Shuffle 4	30:42	67.95	4.5mi
18 Nov	South Yorkshire XC 3, Cannon Hall	41:10	70.39	10km
11 Nov	Leg It Round Lathkill PB	52:30	63.56	7.1mi
10 Nov	Furty Furlong	26:38	65.03	3.75mi
28 Oct	South Yorkshire XC 2, Campsall	40:06	72.26	10km
20 Oct	FRA Fell Relays - Leg 2	1:35:00	33.04	6.7mi
14 Oct	South Yorkshire XC 1, Clifton Park PB	30:33	75.57	8km
7 Oct	Hodgson Brothers Mountain Relay	1:31:30	35.04	11km
25 Sep	PFRAC Winter Handicap Race 1 SB	29:14	71.36	4.5mi
22 Sep	Silkstone Shuffle 3	30:24	68.62	4.5mi
15 Sep	Clumber Park parkrun SB	18:51	75.69	5km
9 Sep	Padfield plum fair fell race PB	41:48	61.22	5.5mi
3 Sep	Trunce 9	31:02	63.40	4.25mi
1 Sep	Longshaw Sheepdog Trials Fell Race	46:18	60.40	6mi
25 Aug	Rother Valley parkrun	18:53	75.56	5km
23 Jul	Trunce 7	28:17	61.58	3.8mi
14 Jul	Thurlstone Chase SB	27:03	67.81	4mi
7 Jul	Oxspring Hunshelf Amble SB	58:40	55.58	7mi
26 Jun	Damflask Relays SB	21:58	77.16	3.7mi
23 Jun	James Blakeley Fell Race	23:38	62.76	3.25mi
20 Jun	oughtibridge chase SB	24:47	70.27	3.8mi
16 Jun	Silkstone Shuffle 2	30:29	67.89	4.5mi
23 May	PFRAC 4x400m club event PB	1:08	70.85	400m
23 May	PFRAC club mile SB	5:29	75.91	1mi
19 May	Old County Tops		0.00	37mi
12 May	Furty Furlong SB	24:59	68.78	3.75mi
22 Apr	Kinder Downfall Fell Race	1:25:04	59.32	10.6mi
19 Apr	Hartcliff Hill Race	21:39	52.08	2.5mi
16 Apr	Trunce 2	30:00	65.07	4.25mi
10 Mar	Silkstone Shuffle 1	31:18	66.12	4.5mi
4 Mar	Yorkshire Vets AA Cross Country Champs	39:12	68.36	5.8mi
25 Feb	Hoppits Hill Race	24:24	58.03	5km
10 Feb	Winter Half Tour of Bradwell	2:27:20	52.74	16mi
27 Jan	Northern xc championships	52:14	66.72	12km
23 Jan	PFRAC Winter Handicap Race 8	30:02	68.91	4.5mi
9 Jan	PFRAC Winter Handicap Race 7	29:25	70.35	4.5mi
6 Jan	Yorkshire cross country champs	44:15	64.95	10km
2017		Result	WAVA	Distance
31 Dec	Amble's Revenge	1:00:50	53.60	7mi
4 Dec	PFRAC Winter Handicap Race 5 SB	29:37	69.88	4.5mi
19 Nov	South Yorkshire XC - Penistone	40:44	68.09	6mi
14 Nov	PFRAC Winter Handicap Race 4	29:39	69.80	4.5mi
28 Oct	Nonsuch parkrun	19:10	73.87	5km
22 Oct	Northern XCountry Relays	13:17	67.03	2mi
15 Oct	British Fell Relays - Leg 3	49:21	48.76	8.4km
10 Oct	PFRAC Winter Handicap Race 2	30:08	68.68	4.5mi
1 Oct	Hodgson Brothers Mountain Relay	1:00:48	52.30	11km
16 Sep	Lincoln parkrun SB	18:53	74.98	5km
4 Sep	Trunce 9	27:40	70.56	4.25mi
14 Aug	Trunce 8	26:48	72.84	4.25mi
10 Aug	Dennis Stitt Fell Race	34:58	52.46	4mi
2 Aug	Cracken Edge Fell Race	53:50	60.07	7mi
1 Aug	Burbage Skyline	49:19	53.43	5.75mi
24 Jul	Trunce 7	28:22	60.92	3.8mi
23 Jul	Holme Moss Fell Race PB	3:28:06	41.27	17.7mi
8 Jul	Oxspring Hunshelf Amble SB	58:29	55.30	7mi
3 Jul	Trunce 6	27:40	70.00	4.25mi
1 Jul	Thurlstone Chase SB	26:00	70.00	4mi
20 Jun	Midsummer Mad Dash SB	32:38	69.99	5mi
14 Jun	oughtibridge chase SB	24:43	69.91	3.8mi
12 Jun	Trunce 5	28:24	60.85	3.8mi
10 Jun	Barnsley Boundary Relay Leg 3	47:30	62.95	6.5mi
24 May	PFRAC club mile SB	5:29	75.34	1mi
22 May	Trunce 4	29:03	59.49	3.8mi
21 May	Hathersage Hurtle	2:52:45	56.68	20mi
19 May	Hayfield May Queen Fell Race	25:15	53.65	3mi
13 May	Barnsley parkrun	19:45	71.14	5km
8 May	Trunce 3 PB	27:13	71.16	4.25mi
1 Apr	West Nab Fell Race	53:45	50.35	9.5km
27 Mar	Trunce 1	28:15	68.55	4.25mi
25 Mar	Long Mynd Valleys	2:03:15	42.20	11mi
11 Mar	Langsett 13 PB	1:44:55	58.89	13mi
4 Mar	Yorkshire Vets AA Cross Country Champs	37:55	70.10	5.8mi
26 Feb	Hoppits Hill Fell Race	25:10	53.83	3mi
25 Feb	English National Cross Country Championships (Men)	54:27	63.48	12km
18 Feb	Flower Scar Fell Race	1:20:52	47.65	13.3km
15 Jan	Marsden to Edale Trigger Race SB	5:48:38	28.08	20mi
7 Jan	Yorkshire cross country champs SB	42:19	67.37	10km
2 Jan	Amble's Revenge	59:00	54.81	7mi
2016		Result	WAVA	Distance
3 Dec	Silkstone Shuffle 4	29:13	70.27	4.5mi
20 Nov	SYCAA Cross Country #3 - Cannon Hall	40:32	70.17	6.2mi
19 Nov	BMAF Cross Country Relays	11:15	72.85	3km
5 Nov	National XC Relays	19:40	71.44	5km
30 Oct	SYCAA Cross Country #2	41:11	69.22	10km
22 Oct	Northern Athletics Cross Country Relays SB	12:45	69.30	2mi
2 Oct	Hodgson Brothers Mountain Relay	1:43:00	30.62	11km
17 Sep	YVAA Cross Country Championship	33:56	84.01	10km
29 Aug	Denby Dash	38:45	58.95	5mi
8 Aug	James Thorn Fell race	38:06	53.89	4.5mi
8 Aug	Trunce 7	29:22	58.84	3.8mi
9 Jul	Ham & Lyme 50k PB	5:13:49	50.74	50km
28 Jun	Damflask Relays PB	21:07	79.04	3.7mi
15 Jun	oughtibridge chase SB	24:30	69.99	3.8mi
12 Jun	Edale Fell Race PB	41:53	50.84	4.7mi
11 Jun	Barnsley Boundary Relay Leg 1	35:03	64.66	5mi
11 May	SYCAA Road League #4	30:45	73.70	5mi
30 Apr	Three Peaks Race	4:02:35	47.13	23.3mi
27 Apr	SYCAA Road League #3 PB	29:03	78.01	5mi
21 Apr	Hartcliffe Hill Race SB	19:02	58.35	2.5mi
20 Apr	PFRAC Club Mile PB	5:18	77.36	1mi
13 Apr	SYCAA Road League #2	29:41	76.35	5mi
30 Mar	SYCAA Road League #1	30:55	73.30	5mi
26 Mar	Armagh parkrun	19:37	71.08	5km
19 Mar	Silkstone Shuffle 1 PB	28:15	72.11	4.5mi
13 Mar	Edale Skyline SB	3:41:00	46.30	21mi
27 Feb	BaHa 25K Solo/Relay Race PB	2:00:37	63.36	16mi
23 Feb	PFRAC Winter Handicap Race 8	28:55	70.44	4.5mi
20 Feb	Barnsley parkrun SB	19:10	72.75	5km
7 Feb	Mickleden Straddle PB	2:03:10	55.05	14.3mi
2 Feb	PFRAC Winter Handicap Race 7	30:57	65.82	4.5mi
12 Jan	PFRAC Winter Handicap Race 6	29:38	68.74	4.5mi
3 Jan	Amble's Revenge SB	56:55	56.36	7mi
2 Jan	Chippenham parkrun	19:53	70.12	5km
2015		Result	WAVA	Distance
13 Dec	SYCAA Cross Country #4	39:55	70.84	10km
5 Dec	Silkstone Shuffle 4	29:35	68.86	4.5mi
24 Nov	PFRAC Winter Handicap Race 4	29:15	69.64	4.5mi
15 Nov	SYCAA Cross Country #3	45:15	62.49	10km
17 Oct	British Fell Relays - Leg 3	1:25:53	43.00	8mi
11 Oct	SYCAA Cross Country #1	32:00	70.82	5mi
4 Oct	Ian Hodgson Mountain Relay - Leg 2	1:25:23	36.64	11km
22 Sep	PFRAC Winter Handicap Race 1 SB	29:07	69.96	4.5mi
30 Aug	Crowden Horseshoe PB	1:16:21	48.37	8mi
19 Jul	Holme Moss Fell Race PB	3:18:22	37.81	25.5km
15 Jul	Bamford fell race	35:20	57.20	4.5mi
13 Jul	Trunce 6 SB	28:50	66.13	4.25mi
12 Jul	Broomhead Chase	30:14	51.75	3.5mi
11 Jul	Thurlstone Chase PB	25:44	69.63	4mi
30 Jun	Damflask Relays SB	21:30	72.77	3.5mi
17 Jun	oughtibridge chase SB	24:30	69.45	3.8mi
7 Jun	Scafell Pike Trail Marathon SB	5:21:00	40.00	26.2mi
13 May	SYCAA Road League Fixture #4 SB	29:36	75.96	5mi
29 Apr	SYCAA Road League Fixture #3	29:50	75.37	5mi
8 Apr	SYCAA Road League Fixture #1	31:15	71.95	5mi
4 Apr	Chippenham parkrun #51 SB	18:53	73.28	5km
11 Jan	Marsden to Edale Trigger Race SB	4:56:25	32.49	20mi
6 Jan	PFRAC Winter Handicap Race 6	32:30	62.19	4.5mi
2014		Result	WAVA	Distance
16 Dec	PFRAC Winter Handicap Race 5	30:42	65.84	4.5mi
14 Dec	SYCAA Cross Country Fixture 4		0.00	10km
6 Dec	Oxspring Hunshelf Amble	56:01	56.81	7mi
2 Dec	PFRAC Winter Handicap Race 4	29:10	69.30	4.5mi
29 Nov	Silkstone Shuffle 4 SB	28:31	70.88	4.5mi
16 Nov	SYCAA Cross Country Fixture 3	38:50	72.24	10km
2 Nov	Cop Hill Fell Race PB	43:34	73.04	7mi
19 Oct	British Fell Relays - Leg 2	1:36:02	43.17	9mi
12 Oct	South Yorks XC .....event 1	34:22	65.07	8km
20 Sep	Silkstone Shuffle 3	28:34	70.75	4.5mi
13 Sep	9 edges endurance PB	2:55:22	54.91	20mi
16 Jul	Bamford fell race	34:35	57.99	4.5mi
5 Jul	Thurlstone Chase SB	26:58	65.94	4mi
24 Jun	Damflask Relays PB	21:26	73.50	3.55mi
15 Jun	Borrowdale Trail Half SB	1:53:58	53.30	13.1mi
6 Jun	Castleton Fell Race SB	51:45	54.02	6.24mi
2 Jun	Trunce 4	28:11	67.13	4.25mi
18 May	Penistone Boundary Race PB	2:02:56	57.48	15.1mi
14 May	South Yorkshire Road League 4 - Worsborough	30:25	73.35	5mi
12 May	Trunce 3	29:27	64.24	4.25mi
30 Apr	South Yorkshire Road League 3 - Low Bradfield	30:31	73.11	5mi
23 Apr	South Yorkshire Road League 2 - Lodge Moor	32:13	69.25	5mi
19 Apr	Southwick ParkRun SB	18:59	72.35	5km
14 Apr	Trunce 2	28:08	67.25	4.25mi
9 Apr	South Yorkshire Road League 1 - Oxspring SB	30:21	73.51	5mi
31 Mar	Trunce 1	28:47	65.73	4.25mi
29 Mar	Silkstone Shuffle 1	28:39	70.00	4.5mi
2 Mar	Norton 9 PB	58:12	70.67	9mi
18 Feb	PFRAC Winter Handicap Race 8	28:47	69.68	4.5mi
2 Feb	Mickleden Straddle SB	2:05:46	53.03	14.3mi
28 Jan	PFRAC Winter Handicap Race 7	30:05	66.67	4.5mi
26 Jan	Meltham 10K SB	40:41	68.41	10km
12 Jan	Marsden to Edale Trigger Race	4:42:23	33.82	20mi
7 Jan	PFRAC Winter Handicap Race 6	29:21	68.33	4.5mi
2013		Result	WAVA	Distance
3 Nov	Cop Hill Fell Race SB	44:47	70.49	7mi
29 Sep	Edale Skyline SB	3:45:46	44.58	21mi
24 Sep	PFRAC Winter Handicap Race 1	28:40	69.96	4.5mi
22 Sep	Wentworth Castle 5 Mile Trail Race	32:36	68.43	5mi
14 Sep	Silkstone Shuffle 3 SB	28:25	70.58	4.5mi
1 Sep	Exterminator	2:32:56	49.15	16mi
14 Jul	Holme Moss Fell Race PB	3:24:15	38.96	17mi
7 Jul	Billy the Kid Dash PB	17:06	72.86	2.85mi
30 Jun	Penistone 10k Road Race	38:55	70.95	10km
25 Jun	Damflask Relays PB	21:21	72.18	3.5mi
24 Jun	Trunce 5	28:38	65.57	4.25mi
19 Jun	oughtibridge chase PB	24:03	69.68	3.8mi
7 Jun	Castleton Fell Race PB	51:14	54.14	6.24mi
19 May	Eyam Half Marathon SB	1:29:17	67.48	13.1mi
13 May	Trunce 3 SB	28:22	66.19	4.25mi
27 Apr	Three Peaks Race PB	4:19:17	43.02	23.3mi
17 Apr	South Yorkshire Road League 2 Lodge Moor Sheffield		0.00	5mi
13 Apr	Silkstone Shuffle 1	29:10	68.24	4.5mi
8 Apr	Trunce 1	29:03	64.63	4.25mi
7 Apr	Lincoln 10k PB	37:03	74.53	10km
26 Feb	PFRAC Winter Handicap Race 8	28:36	69.59	4.5mi
29 Jan	PFRAC Winter Handicap Race 7	29:52	66.64	4.5mi
13 Jan	Marsden to Edale Trigger Race SB	4:27:48	35.37	20mi
2012		Result	WAVA	Distance
1 Dec	Silkstone Shuffle	30:12	65.90	4.5mi
27 Nov	PFRAC Winter Handicap Race 4 SB	28:45	69.23	4.5mi
25 Nov	South Yorkshire XC 3		0.00	10km
18 Nov	Gruesome Twosome SB	1:32:15	65.31	13.1mi
11 Nov	South Yorkshire XC 2 SB	40:02	68.97	10km
6 Nov	PFRAC Winter Handicap Race 3	28:56	68.79	4.5mi
6 Oct	Grin 'n' Bear It		0.00	16mi
25 Sep	PFRAC Winter Handicap Race 1	28:47	69.15	4.5mi
15 Sep	Nine Edges Endurance	3:09:23	50.02	20mi
8 Sep	Wentworth Castle 5 Mile Trail Race	32:34	67.98	5mi
29 Jul	Crowden Horseshoe SB	1:18:31	45.56	8mi
15 Jul	Holme Moss Fell Race SB	3:31:17	37.38	17mi
26 Jun	Damflask Relays SB	21:55	69.79	3.5mi
20 Jun	oughtibridge chase SB	24:32	67.80	3.8mi
21 May	Trunce 4	28:10	66.16	4.25mi
11 Mar	Wolf's Pitt (1340ft)	48:49	52.34	5.8mi
12 Feb	Meon Valley Plod PB	3:32:00	46.73	21mi
2011		Result	WAVA	Distance
20 Nov	Barnsley 10K SB	38:33	71.07	10km
15 Oct	National Fell Relays - Stage 4 Kettlewell SB	50:55	47.55	5.5mi
27 Sep	PFRAC Winter Handicap Race 1 SB	30:17	65.22	4.5mi
24 Sep	Nine Edges Endurance	3:29:30	44.88	20mi
10 Sep	Penistone Show 10k	40:06	68.32	10km
22 Aug	Trunce 8	29:20	63.53	4.25mi
21 Jun	VHR Midsummer Mad Dash	34:17	63.59	5mi
19 Jun	Hunshelf Amble	53:43	57.45	7mi
15 Jun	Oughtibridge Chase	24:24	65.86	3.7mi
3 Jun	Castleton Fell Race(1500ft)	52:17	53.69	6.4mi
8 May	Crowden Horseshoe SB	1:16:58	46.15	8mi
1 May	Bluebell Trail 10.3 PB	1:18:44	58.83	10.3mi
30 Mar	South Yorkshire Road League, Oxspring SB	29:59	72.71	5mi
28 Mar	Trunce 1 SB	27:36	67.01	4.25mi
13 Mar	Ian Roberts SB	58:02	44.48	5.9mi
20 Feb	Wombwell 5	30:55	70.52	5mi
30 Jan	Meltham 10k	39:31	68.84	10km
2010		Result	WAVA	Distance
9 Nov	PFRAC Winter Handicap Race 3	30:08	65.05	4.5mi
10 Oct	Stadium Runners Woodland Challenge SB	43:56	59.76	6mi
21 Sep	PFRAC Winter Handicap Race 1	30:30	64.27	4.5mi
6 Sep	Trunce 9 SB	30:06	61.44	4.25mi
16 Jun	oughtibridge chase	26:29	61.06	3.75mi
16 May	OffTRAC10 SB	1:08:20	65.32	10mi
11 May	Burbage skyline	48:18	54.00	6mi
25 Apr	London Marathon PB	3:14:39	63.59	26.2mi
3 Apr	Silkstone Shuffle	29:13	66.60	4.5mi
28 Feb	Sleaford Half Marathon PB	1:24:45	69.66	13.1mi
16 Feb	PFR Winter Handicap 8 SB	28:30	68.28	4.5mi
31 Jan	Meltham 10K SB	40:45	66.33	10km
2009		Result	WAVA	Distance
15 Nov	Barnsley 10K	42:23	63.77	10km
19 Sep	Lantern Pike Fell Race 5 Mile/1050ft	40:17	53.73	5mi
12 Sep	Penistone Show 10K	40:49	66.22	10km
1 Jul	Hope Wakes Fell race	52:33	45.99	5.6mi
22 Jun	Trunce 5	28:44	63.45	4.25mi
20 Jun	Silkstone Shuffle	29:32	65.45	4.5mi
1 Jun	Trunce 4	28:11	64.69	4.25mi
19 May	Totley Moor SB	42:29	55.84	5.5mi
12 May	Burbage Skyline SB	48:38	51.06	5.75mi
6 May	Tigers Todger PB	40:17	64.38	6mi
22 Apr	South Yorkshire Road Race League - Race 3 Worsbrough	30:47	69.87	5mi
20 Apr	Trunce 2	28:45	63.41	4.25mi
8 Apr	south yorkshire road race league: race 1 SB	29:52	72.01	5mi
5 Apr	Rother Valley 10k SB	37:34	71.55	10km
30 Mar	The Trunce SB	27:44	65.74	4.25mi
28 Mar	Silkstone Shuffle SB	29:12	66.19	4.5mi
22 Mar	Lad's Leap PB	55:57	45.56	5.9mi
2008		Result	WAVA	Distance
7 Dec	Percy Pud 10k	39:37	67.85	10km
28 Sep	Clumber 10K SB	38:47	69.30	10km
13 Sep	Penistone Show 10K	40:41	66.07	10km
27 Jul	Pudsey 10k Challenge	42:31	62.92	10km
18 Jun	Oughtibridge Chase PB	24:48	64.29	3.75mi
15 Jun	Hunshelf Amble PB	54:17	60.13	7.5mi
8 Jun	Edale Fell Race SB	44:15	45.40	4.7mi
2 Jun	Trunce 4	31:50	56.92	4.25mi
31 May	Garburn Trail Race PB	2:05:44	53.41	24km
25 May	Crowden Horseshoe Fell Race	1:17:01	45.38	8mi
13 May	Burbage Skyline Fell Race PB	47:44	51.76	5.75mi
12 May	Trunce 3 SB	27:39	65.53	4.25mi
4 May	Bluebell Trail 10M	1:16:38	57.69	10mi
26 Apr	Derwent Dambuster Trail PB	1:05:05	67.93	10mi
31 Mar	Trunce 1	28:51	62.81	4.25mi
9 Mar	Ian Roberts(BM) SB	50:09	60.52	7mi
2007		Result	WAVA	Distance
25 Nov	Moorland Mayhem 07 Duathlon 5k(run)-8k(MTB)-3.5k(run)	1:20:13	56.58	16.5km
18 Nov	barnsley 10k	39:27	67.81	10km
7 Oct	Clumber Park 10k SB	39:02	68.53	10km
29 Sep	Oxspring 5 SB	31:02	68.93	5mi
8 Sep	Penistone Show 10K	40:52	65.46	10km
20 May	Sheffield Half Marathon SB	1:28:47	65.66	13.1mi
22 Apr	Ranby 10 mile Road Race SB	1:07:26	65.32	10mi
11 Mar	The Dronfield 10k	41:45	63.81	10km
2006		Result	WAVA	Distance
17 Dec	Travellers 6 SB	41:10	62.43	6mi
19 Nov	Barnsley 10k SB	41:10	64.72	10km
8 Oct	Clumber Park 10k	43:03	61.89	10km
9 Sep	Penistone Show 10K	42:40	62.44	10km
14 May	Sheffield Half Marathon SB	1:33:03	62.49	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
2024	13	3	7	6	0	0	0	0	0	0	0	0	29
2024	133	134	145	118	0	0	0	0	0	0	0	0	530
2024	77	45	31	41	0	0	0	0	0	0	0	0	194
2023	0	0	0	21	11	19	0	0	0	0	3	0	54
2023	0	0	0	0	0	0	0	0.1	1.4	0	0	0	1.5
2023	153	128	124	106	139	89	97	91	115	89	96	132	1358
2023	0	11	26	23	40	57	28	51	17	23	139	54	467
2022	0	2	0	14	0	7	0	0	15	31	0	7	77
2022	177	111	86	97	160	129	77	111	7	20	65	80	1121
2022	0	0	70	42	29	22	56	93	50	17	0	0	379
2021	11	11	5	7	0	0	0	12	0	0	7	18	72
2021	0	0	0	0	0	0	0	0.1	0	0	0	0	0.1
2021	147	203	223	214	225	203	210	177	180	160	105	123	2169
2021	10	0	12	8	0	0	14	24	18	0	16	0	102
2020	0	0	0	8	18	0	0	6	0	10	0	0	42
2020	131	122	144	140	172	211	195	182	165	189	118	173	1939
2020	21	10	104	146	91	63	0	66	13	0	16	0	530
2019	0	0	0	0	0.7	0	0	0.4	0	0	0	0	1.1
2019	163	179	181	186	122	108	139	161	134	149	148	142	1812
2019	31	21	49	23	64	68	42	58	56	21	21	21	474
2018	0	0	11	0	0	0	0	0	0	0	0	0	11
2018	215	175	157	179	121	136	134	128	166	160	179	147	1896
2018	22	40	50	62	301	290	281	70	52	71	46	21	1306
2017	0	0	0	0	0	0	0	0	0	0	13	10	23
2017	0.9	0	0	0	0	0	0	0	0	0	0	0	0.9
2017	160	162	160	137	159	151	169	150	157	176	195	145	1922
2017	44	85	10	35	128	73	91	51	93	136	42	0	787
2016	0.5	0	0	0	0	0	0	0.7	0	0	0	0	1.2
2016	214	197	181	218	180	206	127	101	120	162	213	207	2126
2016	21	43	42	42	21	80	72	172	67	11	0	0	571
2015	1.2	1.2	0	0	0	0	0	0	0	0	0	0	2.5
2015	170	164	190	200	163	137	130	86	142	135	143	154	1813
2015	57	21	21	21	0	42	93	31	62	37	70	18	472
2014	0	0	0	0	0	0	0	0	0	0	0.9	2.2	3.1
2014	153	145	98	163	146	128	142	136	133	123	154	116	1637
2014	21	21	75	19	62	93	93	12	83	125	62	11	676
2013	135	148	89	176	133	140	149	126	156	108	115	157	1633
2013	49	21	158	62	31	21	125	31	73	0	52	4	628
2012	102	98	114	123	144	117	94	103	125	120	129	121	1389
2012	88	32	134	88	134	37	84	21	104	66	51	35	875
2011	95	110	151	98	127	134	42	112	138	113	100	87	1307
2011	154	11	0	0	0	12	0	26	22	0	22	0	247
2010	0	0	31	136	52	14	0	11	136	74	103	69	625
2010	0	0	0	0	44	0	0	0	0	0	66	110	220
2009	68	0	0	0	0	0	0	0	0	0	0	0	68
2008	0	0	0	0	0	0	0	0	11	0	0	0	11
2007	0	0	0	0	0	0	0	0	0	44	45	11	100
2007	0	0	0	0	0	0	0	0	0	13	0	0	13

Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6
-	-	4mi, 35:54 Run - Steady-State Wet and windy St. Andrews. 1) 1mi - 9:29(9:29/mi) 131/152bpm [1242b/mi] 84cal 2) 1mi - 8:54(8:54/mi) 148/157bpm [1318b/mi] 96cal 3) 1mi - 8:54(8:54/mi) 149/157bpm [1326b/mi] 92cal 4) 1mi - 8:35(8:35/mi) 152/163bpm [1305b/mi] 89cal 5) 0.01mi - 2(7:13/mi) 154/154bpm [1110b/mi] Add a comment	5.4mi, 53:06 Run - Easy Wet and Windy St. Andrews with Lorrain. 1) 1mi - 10:11(10:11/mi) 131/143bpm [1334b/mi] 90cal 2) 1mi - 10:04(10:04/mi) 131/142bpm [1320b/mi] 82cal 3) 1mi - 10:14(10:14/mi) 135/141bpm [1381b/mi] 86cal 4) 1mi - 9:38(9:38/mi) 130/140bpm [1252b/mi] 67cal 5) 1mi - 9:51(9:51/mi) 141/155bpm [1389b/mi] 86cal 6) 0.36mi - 3:08(8:48/mi) 131/139bpm [1152b/mi] 22cal Add a comment	6mi, 1:00:00 Walk - General St. Andrews Add a comment	7mi, 58:27 Run - Steady-State Round Hugh's 7 miler - didn't feel too steady... 1) 1mi - 8:24(8:24/mi) 139/153bpm [1169b/mi] 83cal 2) 1mi - 8:13(8:13/mi) 154/160bpm [1264b/mi] 94cal 3) 1mi - 8:30(8:30/mi) 157/164bpm [1335b/mi] 97cal 4) 1mi - 7:50(7:50/mi) 150/161bpm [1175b/mi] 77cal 5) 1mi - 7:58(7:58/mi) 154/161bpm [1228b/mi] 81cal 6) 1mi - 8:42(8:42/mi) 158/164bpm [1374b/mi] 94cal 7) 1mi - 8:47(8:47/mi) 148/157bpm [1300b/mi] 72cal 8) 0mi - 2(10:27/mi) 139/139bpm [1452b/mi] Add a comment	8mi, 2:19:17 Run - Fell Running Supporting Lad's Leap - easy with Lorraine. 1) 1mi - 10:32(10:32/mi) 126/143bpm [1328b/mi] 89cal 2) 1mi - 12:01(12:01/mi) 132/152bpm [1586b/mi] 98cal 3) 1mi - 15:21(15:21/mi) 134/150bpm [2056b/mi] 126cal 4) 1mi - 30:38(30:38/mi) 115/140bpm [3523b/mi] 159cal 5) 1mi - 34:07(34:07/mi) 107/140bpm [3651b/mi] 144cal 6) 1mi - 14:48(14:48/mi) 123/142bpm [1821b/mi] 87cal 7) 1mi - 10:57(10:57/mi) 141/158bpm [1543b/mi] 99cal 8) 1mi - 10:50(10:50/mi) 150/165bpm [1624b/mi] 107cal 9) 0.01mi - 3(7:07/mi) 158/158bpm [1125b/mi] Add a comment
Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
19.3mi, 1:31:22 Bike - Virtual Ride Calves feeling tight so went on the bike. Not sure whether the trainer has re-calibrated (or I have different settings on the phone) but this felt like much more believable power numbers. 1) 19.34mi - 1:31:22(4:43/mi) 135/161bpm [638b/mi] 85/111rpm 158/974W 12.7/50.97mph Add a comment	3.2mi, 34:23 Run - Recovery Run Easy OML. 1) 1mi - 8:52(8:52/mi) 129/142bpm [1145b/mi] 78cal 2) 1mi - 10:37(10:37/mi) 136/145bpm [1445b/mi] 95cal 3) 1mi - 12:28(12:28/mi) 139/155bpm [1734b/mi] 108cal 4) 0.24mi - 2:25(10:15/mi) 142/146bpm [1456b/mi] 21cal Add a comment 10.2mi, 30:24 Bike - Virtual Ride Easy Zone 2 ride 1) 10.22mi - 30:24(2:59/mi) 124/136bpm [369b/mi] 75/84rpm 144/261W 20.16/32.89mph Add a comment	6.2mi, 1:02:17 Run - Hill Work PFRAC Hartcliffe Hills, 500, 400, 300, 200, 100 into the wind. Struggled to say the least. And right calf is tight. 1) 1mi - 10:05(10:05/mi) 143/162bpm [1442b/mi] 107cal 2) 0.09mi - 2:07(22:17/mi) 127/158bpm [2829b/mi] 14cal 3) 0.63mi - 5:32(8:47/mi) 152/169bpm [1334b/mi] 60cal 4) 0.25mi - 2:50(11:18/mi) 161/167bpm [1818b/mi] 33cal 5) 0.26mi - 1:55(7:28/mi) 152/167bpm [1135b/mi] 20cal 6) 0.19mi - 2:05(11:04/mi) 159/169bpm [1759b/mi] 24cal 7) 0.19mi - 1:29(7:46/mi) 157/168bpm [1218b/mi] 16cal 8) 0.13mi - 1:08(8:54/mi) 157/167bpm [1397b/mi] 12cal 9) 0.19mi - 1:38(8:27/mi) 161/168bpm [1361b/mi] 19cal 10) 0.07mi - 37(9:10/mi) 161/166bpm [1475b/mi] 7cal 11) 0.01mi - 1:21(3:33:38/mi) 126/158bpm [26918b/mi] 6cal 12) 0.06mi - 38(10:03/mi) 128/148bpm [1287b/mi] 3cal 13) 0.06mi - 25(6:43/mi) 153/156bpm [1028b/mi] 4cal 14) 0.5mi - 6:38(13:15/mi) 151/164bpm [2000b/mi] 67cal 15) 0.1mi - 55(9:21/mi) 157/163bpm [1468b/mi] 10cal 16) 0mi - 6(28:39/mi) 150/152bpm [4297b/mi] 17) 1mi - 8:49(8:49/mi) 137/149bpm [1208b/mi] 66cal 18) 1mi - 9:32(9:32/mi) 139/151bpm [1325b/mi] 71cal 19) 0.42mi - 4:26(10:27/mi) 139/149bpm [1453b/mi] 33cal Add a comment	0.3mi, 44 Run - Treadmill Abandoned as I was feeling my calf a bit. I was only planning on a 1 mile warm down jog anyway... 1) 0.08mi - 44(9:36/mi) 138/139bpm [1324b/mi] 6cal Add a comment 11mi, 30:26 Bike - Virtual Ride Calf tight so zwifting. Steady 30 mins with a couple of efforts. 1) 10.99mi - 30:26(2:46/mi) 135/162bpm [374b/mi] 79/98rpm 189/460W 21.67/32.81mph Add a comment	3.8mi, 44:26 Run - Recovery Run Calf tester. High cadence and a bit of walking. 1) 1mi - 10:06(10:06/mi) 133/149bpm [1343b/mi] 90cal 2) 1mi - 12:25(12:25/mi) 141/152bpm [1750b/mi] 107cal 3) 1mi - 12:22(12:22/mi) 143/155bpm [1767b/mi] 109cal 4) 0.79mi - 9:33(12:05/mi) 146/155bpm [1763b/mi] 86cal Add a comment	4.8mi, 42:59 Run - Steady-State 1) 1mi - 8:50(8:50/mi) 142/154bpm [1255b/mi] 88cal 2) 1mi - 8:58(8:58/mi) 149/160bpm [1337b/mi] 92cal 3) 1mi - 8:33(8:33/mi) 145/154bpm [1239b/mi] 79cal 4) 1mi - 9:23(9:23/mi) 158/166bpm [1483b/mi] 104cal 5) 0.83mi - 7:14(8:46/mi) 157/163bpm [1376b/mi] 75cal Add a comment	4.3mi, 36:47 Run - Steady-State Steady whilst the van got some new tyres. Calf tightened over last mile or two, 1) 1mi - 9:03(9:03/mi) 147/158bpm [1332b/mi] 96cal 2) 1mi - 8:32(8:32/mi) 152/160bpm [1296b/mi] 91cal 3) 1mi - 8:26(8:26/mi) 152/161bpm [1281b/mi] 86cal 4) 1mi - 8:02(8:02/mi) 150/155bpm [1205b/mi] 77cal 5) 0.33mi - 2:45(8:15/mi) 147/157bpm [1212b/mi] 25cal Add a comment
Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
14.1mi, 2:19:04 Run - Long Run Stocksbridge Skyline variant. Bit along the Upper Don trail was a bit grim. Tried to keep it quite easy but got a bit of achilles agro over the last couple of miles. Kept going though and managed to run(!) all the hills. 1) 1mi - 9:13(9:13/mi) 136/148bpm [1254b/mi] 88cal 2) 1mi - 10:29(10:29/mi) 152/160bpm [1592b/mi] 115cal 3) 1mi - 10:06(10:06/mi) 148/162bpm [1495b/mi] 98cal 4) 1mi - 8:26(8:26/mi) 141/152bpm [1188b/mi] 72cal 5) 1mi - 10:29(10:29/mi) 151/167bpm [1583b/mi] 99cal 6) 1mi - 12:00(12:00/mi) 153/164bpm [1835b/mi] 117cal 7) 1mi - 8:21(8:21/mi) 137/151bpm [1143b/mi] 50cal 8) 1mi - 9:20(9:20/mi) 139/144bpm [1297b/mi] 54cal 9) 1mi - 10:40(10:40/mi) 139/157bpm [1482b/mi] 74cal 10) 1mi - 9:04(9:04/mi) 136/146bpm [1232b/mi] 69cal 11) 1mi - 10:41(10:41/mi) 149/157bpm [1593b/mi] 91cal 12) 1mi - 9:27(9:27/mi) 146/157bpm [1380b/mi] 76cal 13) 1mi - 8:53(8:53/mi) 149/155bpm [1325b/mi] 72cal 14) 1mi - 10:38(10:38/mi) 150/167bpm [1594b/mi] 84cal 15) 0.13mi - 1:18(9:43/mi) 152/154bpm [1477b/mi] 11cal Add a comment	-	6.3mi, 1:10:59 Run - Fell Running PFRAC Hodron loop variant. StSto, GP, PF, T? Beautiful evening to be out. Just got back before the heavens opened as well. 1) 1mi - 11:15(11:15/mi) 144/161bpm [1619b/mi] 119cal 2) 1mi - 11:21(11:21/mi) 150/167bpm [1701b/mi] 116cal 3) 1mi - 10:50(10:50/mi) 149/167bpm [1614b/mi] 104cal 4) 1mi - 14:54(14:54/mi) 147/170bpm [2190b/mi] 133cal 5) 1mi - 9:26(9:26/mi) 146/161bpm [1377b/mi] 81cal 6) 1mi - 10:27(10:27/mi) 140/163bpm [1463b/mi] 78cal 7) 0.34mi - 2:47(8:12/mi) 155/167bpm [1271b/mi] 28cal Add a comment	5mi, 46:16 Run - Hill Work Kinni King of the hills. 10 minute warmup (10kmh) 1 min @ 15kmh @ 5% 2 min @ 8kmh x8 with increasing elev 0.5% each time cool down @ 11.1 kph to make up to 5 miles. 1) 1.06mi - 10:14(9:40/mi) 120cal 2) 0.14mi - 1:00(7:02/mi) 16cal 3) 0.21mi - 2:15(10:28/mi) 25cal 4) 0.11mi - 45(7:09/mi) 13cal 5) 0.18mi - 2:00(11:20/mi) 20cal 6) 0.32mi - 3:00(9:20/mi) 38cal 7) 0.49mi - 4:15(8:41/mi) 58cal 8) 0.48mi - 4:45(9:59/mi) 56cal 9) 0.15mi - 1:00(6:51/mi) 18cal 10) 0.18mi - 2:00(11:20/mi) 21cal 11) 1.7mi - 15:01(8:51/mi) 194cal Add a comment	7.2mi, 1:15:09 Run - Cross Country Sloppy one with Sanders. 1) 1mi - 8:58(8:58/mi) 142/154bpm [1273b/mi] 90cal 2) 1mi - 10:22(10:22/mi) 156/167bpm [1617b/mi] 116cal 3) 1mi - 12:36(12:36/mi) 154/173bpm [1940b/mi] 125cal 4) 1mi - 10:01(10:01/mi) 145/155bpm [1452b/mi] 81cal 5) 1mi - 11:51(11:51/mi) 158/171bpm [1872b/mi] 122cal 6) 1mi - 9:38(9:38/mi) 151/171bpm [1454b/mi] 78cal 7) 1mi - 10:08(10:08/mi) 142/155bpm [1440b/mi] 62cal 8) 0.17mi - 1:35(9:25/mi) 154/161bpm [1450b/mi] 14cal Add a comment	3.2mi, 31:21 Run - Recovery Run 5k on the tready 1) 1mi - 10:00(10:00/mi) 128/139bpm [1281b/mi] 81cal 2) 1mi - 9:38(9:38/mi) 135/141bpm [1301b/mi] 80cal 3) 1mi - 9:32(9:32/mi) 136/138bpm [1296b/mi] 75cal 4) 0.23mi - 2:11(9:18/mi) 136/138bpm [1265b/mi] 16cal Add a comment	0.7mi, 7:07 Run - Warm Down 1) 0.73mi - 7:07(9:47/mi) 139/145bpm [1359b/mi] 71cal Add a comment 3.1mi, 22:22 Run - Race Penistone Parkrun. Kinabalus - think road shoes would have been better... 1) 1mi - 7:13(7:13/mi) 160/168bpm [1156b/mi] 86cal 2) 1mi - 7:23(7:23/mi) 168/170bpm [1240b/mi] 93cal 3) 1mi - 6:59(6:59/mi) 169/172bpm [1180b/mi] 87cal 4) 0.12mi - 47(6:47/mi) 172/176bpm [1168b/mi] 10cal Add a comment 2mi, 17:33 Run - Warm Up 1) 1mi - 9:19(9:19/mi) 141/158bpm [1315b/mi] 91cal 2) 1mi - 8:13(8:13/mi) 153/164bpm [1256b/mi] 89cal 3) 0mi - 1(18:39/mi) 161/161bpm [3003b/mi] Add a comment
Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27
10.1mi, 1:22:23 Run - Medium Long Run Was going to go and do Mickleden but got sucked into a bit of marathon watching and thought easy might be better if I'm racing this week. 1) 1mi - 8:20(8:20/mi) 141/154bpm [1174b/mi] 84cal 2) 1mi - 8:03(8:03/mi) 154/161bpm [1239b/mi] 92cal 3) 1mi - 8:11(8:11/mi) 159/166bpm [1301b/mi] 96cal 4) 1mi - 7:41(7:41/mi) 151/155bpm [1159b/mi] 76cal 5) 1mi - 7:53(7:53/mi) 151/158bpm [1190b/mi] 76cal 6) 1mi - 8:02(8:02/mi) 151/160bpm [1213b/mi] 73cal 7) 1mi - 8:33(8:33/mi) 156/161bpm [1333b/mi] 87cal 8) 1mi - 7:57(7:57/mi) 151/161bpm [1202b/mi] 65cal 9) 1mi - 7:48(7:48/mi) 149/151bpm [1163b/mi] 58cal 10) 1mi - 8:53(8:53/mi) 154/161bpm [1368b/mi] 79cal 11) 0.12mi - 1:03(8:33/mi) 154/158bpm [1317b/mi] 8cal Add a comment	3.5mi, 30:49 Run - Easy Easy Tready - 2 miles @ 6mph, rest @ 10kph. 1) 1mi - 8:46(8:46/mi) 125/135bpm [1095b/mi] 71cal 2) 1mi - 8:49(8:49/mi) 134/138bpm [1181b/mi] 75cal 3) 1mi - 8:44(8:44/mi) 137/141bpm [1196b/mi] 75cal 4) 0.52mi - 4:31(8:36/mi) 139/141bpm [1195b/mi] 38cal Add a comment	6.4mi, 55:54 Run - Steady-State PFRAC social outing 1) 1mi - 9:42(9:42/mi) 134/158bpm [1300b/mi] 94cal 2) 1mi - 8:07(8:07/mi) 145/160bpm [1177b/mi] 83cal 3) 1mi - 8:22(8:22/mi) 141/156bpm [1180b/mi] 79cal 4) 1mi - 9:09(9:09/mi) 150/163bpm [1373b/mi] 93cal 5) 1mi - 8:37(8:37/mi) 147/158bpm [1267b/mi] 80cal 6) 1mi - 8:43(8:43/mi) 148/166bpm [1289b/mi] 81cal 7) 0.41mi - 3:14(7:51/mi) 146/162bpm [1147b/mi] 28cal Add a comment	0.8mi, 10:23 Run - Warm Down 1) 0.77mi - 10:23(13:27/mi) 137/152bpm [1843b/mi] 100cal Add a comment 4.4mi, 39:20 Run - Race Hartcliffe Hill Race - new route. Worked hard on this until last quarter - No-one to chase in front and no-one behind so just took it steady. Lovely evening for it. 1) 1mi - 11:22(11:22/mi) 166/174bpm [1887b/mi] 148cal 2) 1mi - 7:36(7:36/mi) 168/171bpm [1277b/mi] 100cal 3) 1mi - 8:53(8:53/mi) 168/171bpm [1492b/mi] 116cal 4) 1mi - 8:34(8:34/mi) 163/168bpm [1395b/mi] 102cal 5) 0.37mi - 2:56(7:55/mi) 161/164bpm [1275b/mi] 33cal Add a comment 0.8mi, 8:56 Run - Warm Up 1) 0.77mi - 8:56(11:35/mi) 144/161bpm [1667b/mi] 94cal Add a comment	3.5mi, 38:00 Run - General 1) 1mi - 8:59(8:59/mi) 158/171bpm [1419b/mi] 110cal 2) 1mi - 7:59(7:59/mi) 167/173bpm [1334b/mi] 105cal 3) 1mi - 11:33(11:33/mi) 138/170bpm [1593b/mi] 93cal 4) 0.54mi - 9:29(17:32/mi) 120/155bpm [2105b/mi] 58cal Add a comment 0.3mi, 3:06 Run - General 1) 0.29mi - 3:06(10:31/mi) 128/153bpm [1346b/mi] 27cal Add a comment	-	-

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