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NavyAl F45
About
Race Times
All Races
Mileage
Training
-
Races
238 -
Miles
11622 -
Miles
5578 -
5k
18:52 -
10k
39:21 -
10M
1:05:35 -
Half
1:26:59 -
Mara
3:27:47
About Me
I run. I cycle. I help Older Adults be healthier and happier.
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
5km | 176 | 18:52
6:04/mi
|
0.00 | 22:01 | 20:42 | 20:33 | 19:37 | 18:52 | 19:37 | 20:36 | 21:21 | |||
7km | 2 | 30:57
7:07/mi
|
0.00 | 31:45 | 30:57 | |||||||||
6mi | 1 | 48:04
8:01/mi
|
0.00 | 48:04 | ||||||||||
10km | 14 | 39:21
6:20/mi
|
0.00 | 48:11 | 49:31 | 48:49 | 44:56 | 44:43 | 42:54 | 41:32 | 39:21 | 42:30 | 44:17 | |
10mi | 7 | 1:05:35
6:34/mi
|
0.00 | 1:05:35 | 1:09:27 | 1:11:35 | 1:14:00 | |||||||
13.1mi | 20 | 1:26:59
6:38/mi
|
0.00 | 1:56:38 | 1:34:08 | 1:46:43 | 1:33:55 | 1:26:59 | 1:52:48 | 1:36:59 | 1:48:49 | |||
26.2km | 2 | 1:52:42
6:55/mi
|
0.00 | 2:01:29 | 1:52:42 | |||||||||
26.2mi | 14 | 3:27:47
7:56/mi
|
0.00 | 3:51:32 | 3:49:30 | 3:32:27 | 3:27:47 | 4:13:34 | ||||||
50mi | 1 | 8:17:00
9:56/mi
|
0.00 | 8:17:00 | ||||||||||
69mi | 1 | 15:04:04
13:06/mi
|
0.00 | 15:04:04 |
2020 |
Distance | Date | Result | WAVA |
Wigan Half Marathon - Cancelled | 13.1mi | 6 Sep | 0.00% | |
Fetch Virtual Weekend Half Marathon | 13.1mi | 23 May | 1:48:49 | 64.48% |
Kew Woods parkrun | 5km | 14 Mar | 21:32 | 72.37% |
Kew Woods parkrun | 5km | 7 Mar | 21:35 | 72.20% |
Oulton Park Running GP: Marathon | 26.2mi | 1 Mar | 4:13:34 | 56.78% |
Kew Woods parkrun | 5km | 22 Feb | 22:03 | 70.67% |
Shrewsbury parkrun | 5km | 8 Feb | 21:21 | 72.99% |
St Annes 10 mile run | 10mi | 26 Jan | 1:14:00 | 71.11% |
Kew Woods parkrun | 5km | 18 Jan | 21:39 | 71.98% |
Kew Woods parkrun | 5km | 4 Jan | 23:00 | 67.75% |
Southport parkrun | 5km | 1 Jan | 21:40 | 71.92% |
2019 |
Distance | Date | Result | WAVA |
Kew Woods parkrun | 5km | 21 Dec | 22:16 | 69.98% |
Kew Woods parkrun | 5km | 14 Dec | 23:31 | 66.26% |
Kew Woods parkrun | 5km | 7 Dec | 21:42 | 71.81% |
Oulton Park Running Grand Prix | 26.2mi | 1 Dec | 3:37:13 | 66.28% |
Preston 10 mile Road Race | 10mi | 17 Nov | 1:11:35 | 73.51% |
Southport parkrun | 5km | 16 Nov | 20:36 | 75.65% |
Kew Woods parkrun | 5km | 9 Nov | 21:48 | 71.48% |
Southport parkrun | 5km | 12 Oct | 20:49 | 74.86% |
West Coast Half Marathon | 13.1mi | 6 Oct | 1:41:18 | 68.63% |
Kew Woods parkrun | 5km | 28 Sep | 23:12 | 67.17% |
Ruchill parkrun | 5km | 7 Sep | 22:07 | 70.46% |
Wigan 10k | 10km | 1 Sep | 44:17 | 72.62% |
Kew Woods parkrun | 5km | 31 Aug | 22:17 | 69.93% |
Kew Woods parkrun | 5km | 24 Aug | 22:37 | 68.90% |
Fleetwood Half Marathon | 13.1mi | 18 Aug | 1:45:40 | 65.80% |
Scorcher Running Festival Day 10 | 13.1mi | 4 Aug | 1:45:11 | 66.10% |
Scorcher Running Festival Day 9 | 26.2mi | 3 Aug | 4:12:17 | 57.07% |
Scorcher Running Festival Day 3 | 26.2mi | 28 Jul | 4:20:28 | 55.27% |
Scorcher Running Festival Day 2 | 26.2mi | 27 Jul | 3:56:47 | 60.80% |
Kew Woods parkrun | 5km | 13 Jul | 21:22 | 72.93% |
Kew Woods parkrun | 5km | 15 Jun | 21:47 | 71.54% |
Kew Woods parkrun | 5km | 1 Jun | 21:27 | 72.65% |
Kew Woods parkrun | 5km | 25 May | 21:27 | 72.65% |
Kew Woods parkrun | 5km | 18 May | 21:31 | 72.42% |
Kew Woods parkrun | 5km | 4 May | 21:37 | 72.09% |
Blackpool Marathon | 26.2mi | 28 Apr | 3:41:21 | 65.04% |
Kew Woods parkrun | 5km | 6 Apr | 21:18 | 73.16% |
Kew Woods parkrun | 5km | 30 Mar | 21:12 | 73.51% |
Kew Woods parkrun | 5km | 23 Mar | 21:05 | 73.35% |
Run Wigan Festival Half Marathon | 13.1mi | 17 Mar | 1:36:59 | 71.08% |
Southport parkrun | 5km | 16 Mar | 21:06 | 73.29% |
Oulton Park Running Grand Prix | 26.2mi | 3 Mar | 3:27:47 | 68.68% |
Kew Woods parkrun | 5km | 23 Feb | 21:19 | 72.54% |
Kew Woods parkrun | 5km | 16 Feb | 21:23 | 72.32% |
Southport parkrun | 5km | 2 Feb | 20:48 | 74.35% |
Muscat Half Marathon | 13.1mi | 18 Jan | 1:39:57 | 68.97% |
Southport parkrun | 5km | 12 Jan | 20:57 | 73.81% |
Kew Woods parkrun | 5km | 5 Jan | 21:48 | 70.94% |
Liverbird Marathon Double day 2 | 26.2mi | 1 Jan | 3:38:20 | 65.36% |
2018 |
Distance | Date | Result | WAVA |
Kew Woods parkrun | 5km | 29 Dec | 22:15 | 69.50% |
Running Grand Prix Oulton Park | 26.2mi | 2 Dec | 3:32:27 | 67.17% |
Preston 10 | 10mi | 18 Nov | 1:09:27 | 75.13% |
Southport parkrun | 5km | 3 Nov | 23:40 | 65.34% |
Southport parkrun | 5km | 27 Oct | 20:23 | 75.87% |
firstandlastrunning Plym Trail AUTUMN Marathon Day 2 | 26.2mi | 21 Oct | 3:43:50 | 63.76% |
firstandlastrunning Plym Trail AUTUMN Marathon Day 1 | 26.2mi | 20 Oct | 3:52:00 | 61.51% |
Southport parkrun | 5km | 29 Sep | 20:15 | 76.37% |
Wigan 10k | 10km | 9 Sep | 42:30 | 75.03% |
Preston 10 miler | 10mi | 12 Aug | 1:13:08 | 71.35% |
Southport parkrun | 5km | 11 Aug | 22:46 | 67.92% |
Southport parkrun | 5km | 4 Aug | 20:17 | 76.24% |
Southport parkrun | 5km | 14 Jul | 21:18 | 72.60% |
Rat Race The Wall | 69mi | 16 Jun | 15:04:04 | 50.89% |
Liverpool Rock 'n' Roll Half Marathon | 13.1mi | 20 May | 1:52:48 | 61.11% |
Southport parkrun | 5km | 12 May | 21:18 | 72.60% |
Southport parkrun | 5km | 14 Apr | 19:57 | 77.51% |
Liverpool To Manchester L2M Ultra | 50mi | 2 Apr | 8:17:00 | 62.76% |
Southport parkrun | 5km | 24 Mar | 22:00 | 69.80% |
Southport parkrun | 5km | 10 Mar | 21:55 | 70.07% |
Southport parkrun | 5km | 24 Feb | 21:33 | 71.26% |
Southport parkrun | 5km | 10 Feb | 21:01 | 73.07% |
Southport parkrun | 5km | 3 Feb | 20:09 | 76.21% |
Southport parkrun | 5km | 27 Jan | 19:37 | 78.28% |
Plym Trail Series WINTER Weekend Marathon Day 1 | 26.2mi | 20 Jan | 3:35:50 | 65.59% |
Southport parkrun | 5km | 13 Jan | 19:37 | 78.28% |
Southport parkrun | 5km | 1 Jan | 22:46 | 67.45% |
2017 |
Distance | Date | Result | WAVA |
Southport parkrun | 5km | 30 Dec | 20:06 | 76.40% |
Southport parkrun | 5km | 23 Dec | 19:27 | 78.95% |
Southport parkrun | 5km | 9 Dec | 20:21 | 75.46% |
Southport parkrun | 5km | 2 Dec | 19:24 | 79.16% |
Preston 10 mile road race | 10mi | 19 Nov | 1:16:41 | 67.51% |
Southport parkrun | 5km | 18 Nov | 19:41 | 78.02% |
Southport parkrun | 5km | 11 Nov | 19:37 | 78.28% |
Southport parkrun | 5km | 28 Oct | 23:22 | 65.72% |
Southport parkrun | 5km | 21 Oct | 19:34 | 78.48% |
Southport parkrun | 5km | 14 Oct | 21:29 | 71.48% |
MBNA Chester Metric Marathon | 26.2km | 8 Oct | 1:52:42 | 76.35% |
Southport parkrun | 5km | 7 Oct | 21:52 | 70.23% |
Southport parkrun | 5km | 30 Sep | 19:37 | 78.28% |
Southport parkrun | 5km | 23 Sep | 19:41 | 78.02% |
Southport parkrun | 5km | 16 Sep | 19:07 | 80.33% |
Wigan 10k | 10km | 3 Sep | 39:21 | 80.42% |
Southport parkrun | 5km | 2 Sep | 19:05 | 80.47% |
Southport parkrun | 5km | 19 Aug | 19:34 | 78.48% |
Southport parkrun | 5km | 12 Aug | 22:09 | 69.33% |
Southport parkrun | 5km | 29 Jul | 19:07 | 80.33% |
Southport parkrun | 5km | 22 Jul | 20:38 | 74.42% |
Southport parkrun | 5km | 15 Jul | 19:14 | 79.84% |
Southport parkrun | 5km | 8 Jul | 19:09 | 80.19% |
Southport Half Marathon (Tour of Merseyside Race One) | 13.1mi | 2 Jul | 1:26:59 | 78.63% |
Southport parkrun | 5km | 1 Jul | 19:05 | 80.47% |
Southport parkrun | 5km | 24 Jun | 19:24 | 79.16% |
Shrewsbury Half Marathon | 13.1mi | 18 Jun | 1:34:20 | 72.50% |
Southport parkrun | 5km | 17 Jun | 19:25 | 79.09% |
Southport parkrun | 5km | 10 Jun | 19:14 | 79.84% |
Southport parkrun | 5km | 3 Jun | 19:06 | 80.40% |
Rock ‘n’ Roll Liverpool Half Marathon | 13.1mi | 28 May | 1:28:33 | 77.24% |
Southport parkrun | 5km | 20 May | 19:02 | 80.68% |
Worden Park 10K | 10km | 14 May | 40:02 | 79.05% |
Southport parkrun | 5km | 13 May | 0.00% | |
Southport parkrun | 5km | 6 May | 18:54 | 81.25% |
Southport parkrun | 5km | 29 Apr | 18:55 | 81.18% |
Southport parkrun | 5km | 22 Apr | 18:52 | 81.39% |
Plymvalley parkrun | 5km | 15 Apr | 19:51 | 77.36% |
Southport parkrun | 5km | 8 Apr | 19:01 | 80.75% |
Southport parkrun | 5km | 1 Apr | 19:19 | 79.50% |
Shrewsbury parkrun | 5km | 25 Mar | 19:30 | 78.25% |
Wigan Half Marathon | 13.1mi | 19 Mar | 1:30:10 | 75.31% |
Sweatshop 10 | 10mi | 12 Mar | 1:05:35 | 78.37% |
Southport parkrun | 5km | 11 Mar | 18:57 | 80.52% |
Southport parkrun | 5km | 4 Mar | 19:29 | 78.31% |
Southport parkrun | 5km | 18 Feb | 19:25 | 78.58% |
Southport parkrun | 5km | 11 Feb | 19:21 | 78.85% |
Southport parkrun | 5km | 4 Feb | 19:46 | 77.19% |
St Anne's 10 Miler | 10mi | 29 Jan | 1:08:56 | 74.56% |
Southport parkrun | 5km | 28 Jan | 19:59 | 76.35% |
Southport parkrun | 5km | 21 Jan | 19:27 | 78.45% |
Southport parkrun | 5km | 14 Jan | 19:38 | 77.71% |
Southport parkrun | 5km | 7 Jan | 20:04 | 76.04% |
Southport parkrun | 5km | 1 Jan | 20:26 | 74.67% |
2016 |
Distance | Date | Result | WAVA |
Southport parkrun | 5km | 24 Dec | 20:16 | 75.29% |
Southport parkrun | 5km | 17 Dec | 20:17 | 75.22% |
Southport parkrun | 5km | 10 Dec | 20:54 | 73.00% |
Southport parkrun | 5km | 5 Nov | 19:50 | 76.93% |
Southport parkrun | 5km | 29 Oct | 19:37 | 77.78% |
Southport parkrun | 5km | 22 Oct | 19:47 | 77.13% |
Southport parkrun | 5km | 15 Oct | 19:43 | 77.39% |
Southport parkrun | 5km | 8 Oct | 19:54 | 76.67% |
MBNA Chester Metric Marathon | 26.2km | 2 Oct | 2:01:29 | 70.33% |
Southport parkrun | 5km | 24 Sep | 19:45 | 77.26% |
Southport parkrun | 5km | 17 Sep | 19:55 | 76.61% |
Southport parkrun | 5km | 10 Sep | 19:54 | 76.67% |
Wigan 10k | 10km | 4 Sep | 41:32 | 75.67% |
Southport parkrun | 5km | 27 Aug | 20:02 | 76.16% |
Southport parkrun | 5km | 20 Aug | 20:25 | 74.73% |
Southport parkrun | 5km | 6 Aug | 20:02 | 76.16% |
Southport parkrun | 5km | 30 Jul | 20:10 | 75.66% |
Southport parkrun | 5km | 23 Jul | 20:17 | 75.22% |
Southport Half Marathon | 13.1mi | 3 Jul | 1:33:55 | 72.30% |
Southport parkrun | 5km | 25 Jun | 20:19 | 75.10% |
Southport parkrun | 5km | 18 Jun | 20:36 | 74.07% |
Southport Parkrun | 5km | 11 Jun | 20:40 | 73.83% |
Rock ‘n’ Roll Liverpool Half Marathon | 13.1mi | 29 May | 1:35:29 | 71.11% |
Great North West Half Marathon | 13.1mi | 21 Feb | 1:40:39 | 67.02% |
2015 |
Distance | Date | Result | WAVA |
Pennington Flash parkrun | 5km | 10 Oct | 20:35 | 73.70% |
Pennington Flash parkrun | 5km | 26 Sep | 20:33 | 73.82% |
Pennington Flash parkrun | 5km | 19 Sep | 20:40 | 73.40% |
Wigan 10k, Wigan | 10km | 6 Sep | 42:54 | 72.80% |
Pennington Flash parkrun | 5km | 8 Aug | 21:00 | 72.24% |
Rock ‘n’ Roll Liverpool Marathon | 26.2mi | 14 Jun | 3:49:30 | 60.84% |
Pennington Flash parkrun | 5km | 30 May | 21:41 | 69.96% |
Pennington Flash parkrun | 5km | 16 May | 22:16 | 68.13% |
Plymvalley parkrun | 5km | 9 May | 22:47 | 66.58% |
Plymvalley parkrun | 5km | 2 May | 22:22 | 67.83% |
Plymvalley parkrun | 5km | 21 Mar | 22:15 | 67.83% |
Plymvalley parkrun | 5km | 14 Mar | 22:44 | 66.38% |
Plymvalley parkrun | 5km | 21 Feb | 24:33 | 61.47% |
Plymvalley parkrun | 5km | 14 Feb | 24:32 | 61.51% |
Plymvalley parkrun | 5km | 7 Feb | 23:00 | 65.61% |
Plymvalley parkrun | 5km | 17 Jan | 23:26 | 64.40% |
Plymvalley parkrun | 5km | 1 Jan | 24:00 | 62.88% |
2014 |
Distance | Date | Result | WAVA |
Plymvalley parkrun | 5km | 27 Dec | 23:40 | 63.77% |
Plymvalley parkrun | 5km | 20 Dec | 23:26 | 64.40% |
Plymvalley parkrun | 5km | 13 Dec | 23:17 | 64.82% |
Plymvalley parkrun | 5km | 22 Nov | 23:08 | 65.24% |
Plymvalley parkrun | 5km | 15 Nov | 23:32 | 64.13% |
Plymvalley parkrun | 5km | 8 Nov | 25:18 | 59.65% |
Plymouth 10k | 10km | 2 Nov | 44:43 | 69.45% |
Plymvalley parkrun | 5km | 1 Nov | 23:16 | 64.86% |
Plymvalley parkrun | 5km | 18 Oct | 22:44 | 66.38% |
Plymvalley parkrun | 5km | 11 Oct | 22:58 | 65.71% |
MBNA Chester Marathon | 26.2mi | 5 Oct | 3:51:32 | 59.94% |
Plymvalley parkrun | 5km | 27 Sep | 22:59 | 65.66% |
Plymvalley parkrun | 5km | 20 Sep | 22:24 | 67.37% |
Plymvalley parkrun | 5km | 13 Sep | 22:29 | 67.12% |
Wigan 10k | 10km | 7 Sep | 1:18:38 | 39.49% |
Plymvalley parkrun | 5km | 30 Aug | 22:13 | 67.93% |
Plymvalley parkrun | 5km | 23 Aug | 22:14 | 67.88% |
Plymvalley Parkrun | 5km | 16 Aug | 21:43 | 69.49% |
Plymvalley Parkrun | 5km | 9 Aug | 22:34 | 66.87% |
Indian Queens Half Marathon | 13.1mi | 3 Aug | 1:46:43 | 62.83% |
Plymvalley Parkrun | 5km | 26 Jul | 22:13 | 67.93% |
Plymvalley Parkrun | 5km | 19 Jul | 22:39 | 66.63% |
Duckponds 7k | 7km | 12 Jul | 30:57 | 69.52% |
Plymvalley Parkrun | 5km | 12 Jul | 22:48 | 66.19% |
Lanhydrock Parkrun | 5km | 5 Jul | 23:59 | 62.92% |
Plym valley parkrun | 5km | 28 Jun | 22:07 | 68.23% |
RN Athletic Champs - 5000m | 5km | 18 Jun | 20:42 | 72.90% |
Plymvalley Parkrun | 5km | 14 Jun | 22:08 | 68.18% |
Plymvalley Parkrun | 5km | 7 Jun | 22:40 | 66.58% |
Plymvalley Parkrun | 5km | 31 May | 22:18 | 67.67% |
Plymvalley parkrun | 5km | 3 May | 22:10 | 68.08% |
Plym valley parkrun | 5km | 26 Apr | 22:41 | 66.53% |
Plymvalley parkrun | 5km | 19 Apr | 22:31 | 67.02% |
Plymvalley parkrun | 5km | 12 Apr | 22:14 | 67.88% |
Plymvalley parkrun | 5km | 29 Mar | 24:37 | 61.30% |
Plymvalley parkrun | 5km | 22 Mar | 22:52 | 65.69% |
Run Falmouth | 13.1mi | 16 Mar | 1:47:46 | 61.89% |
Plymvalley parkrun | 5km | 1 Mar | 23:48 | 63.11% |
January Jaunt | 10km | 12 Jan | 47:22 | 65.23% |
Plymvalley parkrun | 5km | 11 Jan | 24:13 | 62.03% |
Plymvalley parkrun | 5km | 4 Jan | 25:43 | 58.41% |
Plymvalley parkrun | 5km | 1 Jan | 26:29 | 56.72% |
2013 |
Distance | Date | Result | WAVA |
Plymvalley parkrun | 5km | 14 Dec | 24:15 | 61.94% |
Plymvalley parkrun | 5km | 7 Dec | 23:18 | 64.47% |
Plymvalley parkrun | 5km | 9 Nov | 23:51 | 62.98% |
Plymouth 10K | 10km | 3 Nov | 44:56 | 68.77% |
Plymvalley parkrun | 5km | 26 Oct | 23:18 | 64.47% |
Plymvalley parkrun | 5km | 19 Oct | 23:40 | 63.47% |
Plymvalley parkrun | 5km | 12 Oct | 22:46 | 65.98% |
Plymvalley parkrun | 5km | 5 Oct | 23:04 | 65.12% |
Plymvalley parkrun | 5km | 21 Sep | 23:42 | 63.38% |
Plymvalley parkrun | 5km | 14 Sep | 23:26 | 64.10% |
Wigan 10k | 10km | 8 Sep | 45:19 | 68.18% |
Plymvalley parkrun | 5km | 31 Aug | 23:27 | 64.05% |
Pennington Flash parkrun | 5km | 10 Aug | 22:01 | 68.22% |
Plymvalley parkrun | 5km | 3 Aug | 23:15 | 64.60% |
Plymvalley parkrun | 5km | 20 Jul | 22:47 | 65.93% |
Duckponds 7k | 7km | 13 Jul | 31:45 | 67.44% |
Plymvalley parkrun | 5km | 6 Jul | 22:28 | 66.86% |
Plymvalley parkrun | 5km | 22 Jun | 22:54 | 65.59% |
2012 |
Distance | Date | Result | WAVA |
Saltram 10K | 10km | 1 Sep | 48:49 | 63.02% |
Indian Queens Half Marathon | 13.1mi | 5 Aug | 1:38:39 | 67.28% |
6 Moor Miles | 6mi | 29 Jul | 48:04 | 61.80% |
Plymouth Half Marathon | 13.1mi | 3 Jun | 1:34:08 | 70.51% |
2011 |
Distance | Date | Result | WAVA |
First Chance 10k | 10km | 2 Jan | 49:31 | 61.69% |
2010 |
Distance | Date | Result | WAVA |
Run 10k Plymouth City | 10km | 24 Oct | 48:11 | 63.40% |
Truro Half marathon | 13.1mi | 19 Sep | 1:56:38 | 56.46% |
Plymouth Half Marathon | 13.1mi | 30 May | 1:57:17 | 56.15% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2021 | 130 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 130 |
2020 | 137 | 111 | 170 | 148 | 176 | 185 | 136 | 151 | 99 | 116 | 155 | 147 | 1732 |
2020 | 42 | 37 | 26 | 29 | 27 | 34 | 54 | 84 | 88 | 133 | 4 | 76 | 633 |
2019 | 136 | 123 | 144 | 134 | 123 | 129 | 134 | 119 | 93 | 140 | 125 | 129 | 1527 |
2019 | 22 | 29 | 25 | 38 | 47 | 26 | 39 | 35 | 29 | 33 | 26 | 20 | 369 |
2018 | 146 | 159 | 150 | 86 | 115 | 130 | 88 | 104 | 155 | 147 | 111 | 137 | 1529 |
2018 | 4 | 0 | 4 | 5 | 40 | 14 | 36 | 23 | 27 | 27 | 30 | 20 | 231 |
2017 | 130 | 133 | 120 | 156 | 151 | 111 | 124 | 126 | 157 | 150 | 121 | 169 | 1648 |
2017 | 107 | 60 | 82 | 56 | 78 | 81 | 72 | 82 | 23 | 20 | 15 | 2 | 680 |
2016 | 108 | 81 | 100 | 102 | 105 | 94 | 107 | 124 | 110 | 121 | 27 | 102 | 1181 |
2016 | 85 | 111 | 109 | 94 | 120 | 142 | 139 | 94 | 168 | 96 | 115 | 79 | 1353 |
2015 | 87 | 94 | 85 | 72 | 92 | 73 | 62 | 108 | 98 | 92 | 93 | 117 | 1073 |
2015 | 99 | 36 | 19 | 35 | 44 | 0 | 0 | 21 | 14 | 49 | 87 | 108 | 511 |
2014 | 89 | 96 | 75 | 99 | 90 | 80 | 77 | 101 | 89 | 79 | 75 | 77 | 1026 |
2014 | 46 | 6 | 37 | 35 | 28 | 28 | 34 | 46 | 37 | 24 | 46 | 37 | 403 |
2013 | 42 | 42 | 48 | 92 | 21 | 47 | 52 | 25 | 42 | 54 | 47 | 66 | 578 |
2013 | 0 | 17 | 110 | 36 | 0 | 99 | 100 | 96 | 74 | 94 | 40 | 33 | 700 |
2012 | 65 | 82 | 111 | 122 | 75 | 76 | 55 | 86 | 91 | 102 | 122 | 91 | 1078 |
2012 | 109 | 43 | 91 | 35 | 86 | 59 | 14 | 41 | 32 | 10 | 0 | 0 | 521 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 29 | 16 | 25 | 50 | 121 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 25 | 27 | 71 | 53 | 177 |
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
|
Incl swings, burpees, SLD, Russian twists, press ups, ball roll outs, caterpillar, rack, shoulder press, Turkish get-ups
Split Summary === 1) 0m - 27:10(0/m) 96/133bpm 129cal 53/73rpm ![]()
Split Summary
=== 1) 3.08m - 14:00(4:33/m) 120/130bpm 135cal 13.18/15.95mph ![]()
Split Summary
=== 1) 0m - 10:39(0/m) 125/137bpm 99cal 99/107rpm ![]()
Split Summary
=== 1) 3.2m - 14:07(4:24/m) 111/132bpm 115cal 13.62/16.28mph ![]() |
Supposed to be drills with Natterjack but Darrell was struggling with his watch again. Also, it was a bit icy and difficult to get speed without slipping
Split Summary === 1) 1m - 9:18(9:18/m) 110/136bpm 66cal 6.45/8.08mph 2) 1m - 8:46(8:46/m) 107/123bpm 51cal 6.84/9.64mph 3) 1m - 7:50(7:50/m) 109/120bpm 44cal 7.65/9.1mph 4) 1m - 8:42(8:42/m) 109/138bpm 48cal 6.9/9.56mph 5) 1m - 8:41(8:41/m) 119/139bpm 61cal 6.91/7.74mph 6) 1m - 8:21(8:21/m) 132/139bpm 78cal 7.19/7.66mph 7) 0.06m - 34(8:44/m) 132/136bpm 4cal 6.88/7.41mph ![]() |
Icy and quite slippy so wasn't able to run properly
Split Summary === 1) 1m - 9:22(9:22/m) 125/139bpm 88cal 6.41/7.24mph 2) 1m - 9:12(9:12/m) 128/135bpm 84cal 6.52/7.06mph 3) 1m - 9:38(9:38/m) 150/175bpm 121cal 6.23/7.1mph 4) 0.01m - 4(13:04/m) 165/165bpm 4.59/5.41mph ![]() |
Split Summary
=== 1) 1m - 8:47(8:47/m) 132/143bpm 93cal 6.83/7.47mph 2) 1m - 8:17(8:17/m) 142/152bpm 96cal 7.25/7.68mph 3) 1m - 8:10(8:10/m) 148/155bpm 100cal 7.34/8.04mph 4) 1m - 7:58(7:58/m) 150/155bpm 98cal 7.53/7.85mph 5) 1m - 7:58(7:58/m) 152/157bpm 99cal 7.53/8.16mph 6) 0.68m - 5:05(7:28/m) 155/163bpm 64cal 8.04/9.89mph ![]() |
Icy around Hesketh Park.
Tried the new 361 trainers. They felt ok but not as cushioned as I thought. Fine for regular runs though Split Summary === 1) 1m - 8:21(8:21/m) 146/165bpm 104cal 7.19/7.62mph 2) 1m - 8:07(8:07/m) 139/149bpm 88cal 7.39/7.68mph 3) 1m - 7:54(7:54/m) 141/150bpm 84cal 7.6/8.22mph 4) 1m - 7:50(7:50/m) 146/150bpm 89cal 7.66/7.7mph 5) 1m - 8:01(8:01/m) 147/151bpm 90cal 7.48/7.89mph 6) 1m - 8:45(8:45/m) 144/175bpm 83cal 6.86/7.83mph 7) 1m - 9:22(9:22/m) 133/149bpm 61cal 6.41/8.33mph 8) 1m - 8:00(8:00/m) 143/149bpm 75cal 7.5/8.1mph 9) 0.51m - 4:08(8:07/m) 143/147bpm 37cal 7.4/7.66mph ![]() |
Incl cable core, palof press, low lunge & pull, ball roll outs, med ball single leg plank, pistol twists, press ups
Split Summary === 1) 0m - 33:07(0/m) 90/121bpm 132cal ![]()
Split Summary
=== 1) 1m - 8:31(8:31/m) 136/145bpm 96cal 7.04/7.39mph 2) 1m - 8:16(8:16/m) 145/149bpm 101cal 7.26/7.49mph 3) 1m - 8:10(8:10/m) 148/154bpm 100cal 7.35/7.74mph 4) 1m - 8:04(8:04/m) 151/154bpm 101cal 7.44/7.7mph 5) 1m - 7:57(7:57/m) 152/155bpm 98cal 7.55/7.99mph 6) 0.67m - 4:53(7:18/m) 155/160bpm 62cal 8.22/9.58mph ![]() |
Hill & sprint intervals
Split Summary === 1) 1m - 8:38(8:38/m) 129/143bpm 88cal 6.95/7.68mph 2) 1m - 8:26(8:26/m) 140/152bpm 96cal 7.12/8.1mph 3) 1m - 8:31(8:31/m) 144/155bpm 100cal 7.04/7.89mph 4) 0.9m - 7:24(8:13/m) 157/175bpm 97cal 7.3/8.16mph ![]() |
Mon 4th Jan
Jan 4
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Tue 5th Jan
Jan 5
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Wed 6th Jan
Jan 6
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Thu 7th Jan
Jan 7
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Fri 8th Jan
Jan 8
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Sat 9th Jan
Jan 9
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Sun 10th Jan
Jan 10
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Split Summary
=== 1) 1m - 7:56(7:56/m) 148/179bpm 100cal 7.57/7.85mph 2) 1m - 7:56(7:56/m) 150/167bpm 100cal 7.56/8.16mph 3) 1m - 8:05(8:05/m) 157/167bpm 109cal 7.43/8.2mph 4) 1m - 7:54(7:54/m) 146/167bpm 86cal 7.59/8.16mph 5) 1m - 8:23(8:23/m) 144/150bpm 84cal 7.16/7.89mph 6) 1m - 8:15(8:15/m) 142/149bpm 75cal 7.27/7.78mph 7) 1m - 8:16(8:16/m) 146/152bpm 82cal 7.25/7.95mph 8) 1m - 8:07(8:07/m) 146/152bpm 79cal 7.39/7.87mph 9) 0.01m - 3(8:05/m) 141/142bpm 7.43/6.47mph ![]() |
Lat pull down, seated row, assisted pull ups, Bulgarian split squat (3 sets). Landmine kneeling shoulder press, ball roll outs, landmine BOR (2 sets).
Split Summary === 1) 0m - 24:41(0/m) 108/134bpm 152cal ![]()
Split Summary
=== 1) 1m - 8:24(8:24/m) 144/153bpm 104cal 7.14/7.62mph 2) 1m - 8:10(8:10/m) 158/190bpm 111cal 7.34/7.49mph 3) 1m - 8:10(8:10/m) 173/181bpm 122cal 7.36/7.56mph 4) 1m - 8:07(8:07/m) 155/181bpm 100cal 7.39/7.85mph 5) 1m - 8:03(8:03/m) 150/155bpm 90cal 7.45/7.72mph 6) 0.76m - 5:51(7:43/m) 153/171bpm 68cal 7.78/9.52mph ![]() |
Split Summary
=== 1) 1m - 8:14(8:14/m) 149/178bpm 104cal 7.29/7.83mph 2) 1m - 8:05(8:05/m) 146/155bpm 98cal 7.42/7.74mph 3) 1m - 8:14(8:14/m) 144/152bpm 93cal 7.29/7.62mph 4) 1m - 8:10(8:10/m) 150/155bpm 100cal 7.35/7.68mph 5) 1m - 8:38(8:38/m) 150/159bpm 102cal 6.95/7.66mph 6) 1m - 8:11(8:11/m) 144/153bpm 79cal 7.33/7.64mph 7) 0.3m - 2:31(8:26/m) 140/145bpm 19cal 7.12/7.33mph ![]() |
Split Summary
=== 1) 0m - 1:00:57(0/m) 66/124bpm 108cal 57/61rpm ![]()
Weights circuit consisting of 20kg barbell deadlift, barbell, squat, 14kg kb walking lunges, 500m row, 20 14kg kettlebell swings.
3 times through Split Summary === 1) 0m - 28:12(0/m) 94/134bpm 125cal ![]()
Split Summary
=== 1) 0m - 29:04(0/m) 92/119bpm 123cal 60/63rpm ![]() |
Split Summary
=== 1) 1m - 8:11(8:11/m) 138/157bpm 94cal 7.34/7.7mph 2) 1m - 8:16(8:16/m) 144/154bpm 99cal 7.26/7.53mph 3) 1m - 8:19(8:19/m) 149/156bpm 102cal 7.22/7.39mph 4) 1m - 8:24(8:24/m) 158/172bpm 112cal 7.15/7.45mph 5) 1m - 8:30(8:30/m) 162/185bpm 117cal 7.06/7.87mph 6) 1m - 8:21(8:21/m) 153/170bpm 90cal 7.18/7.78mph 7) 1m - 8:07(8:07/m) 141/145bpm 59cal 7.4/7.89mph 8) 1m - 8:23(8:23/m) 140/145bpm 54cal 7.15/7.89mph 9) 0.02m - 11(9:15/m) 137/138bpm 6.48/6.8mph ![]() |
Split Summary
=== 1) 1m - 7:59(7:59/m) 147/166bpm 99cal 7.52/7.83mph 2) 1m - 8:03(8:03/m) 155/168bpm 107cal 7.45/7.62mph 3) 1m - 8:14(8:14/m) 162/171bpm 113cal 7.28/7.68mph 4) 1m - 8:37(8:37/m) 150/173bpm 91cal 6.96/7.89mph 5) 1m - 8:23(8:23/m) 136/139bpm 57cal 7.16/7.39mph 6) 1m - 8:28(8:28/m) 135/140bpm 56cal 7.09/7.76mph 7) 1m - 9:04(9:04/m) 134/140bpm 56cal 6.62/7.35mph 8) 1m - 8:36(8:36/m) 134/145bpm 51cal 6.98/7.45mph 9) 1m - 8:30(8:30/m) 135/142bpm 53cal 7.06/7.53mph 10) 1m - 8:26(8:26/m) 138/144bpm 60cal 7.11/7.56mph 11) 0.13m - 1:05(8:18/m) 136/138bpm 7cal 7.23/7.33mph ![]() |
Mon 11th Jan
Jan 11
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Tue 12th Jan
Jan 12
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Wed 13th Jan
Jan 13
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Thu 14th Jan
Jan 14
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Fri 15th Jan
Jan 15
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Sat 16th Jan
Jan 16
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Sun 17th Jan
Jan 17
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Split Summary
=== 1) 0m - 53:15(0/m) 61/103bpm 73cal 58/60rpm ![]() |
Split Summary
=== 1) 1m - 8:36(8:36/m) 125/137bpm 80cal 6.98/7.76mph 2) 1m - 8:15(8:15/m) 166/189bpm 115cal 7.27/7.74mph 3) 1m - 8:32(8:32/m) 173/178bpm 124cal 7.04/7.97mph 4) 1m - 8:14(8:14/m) 172/185bpm 119cal 7.29/7.81mph 5) 1m - 8:10(8:10/m) 167/179bpm 113cal 7.34/7.93mph 6) 1m - 7:57(7:57/m) 155/180bpm 77cal 7.55/8.1mph 7) 1m - 7:54(7:54/m) 143/148bpm 43cal 7.59/7.87mph 8) 0.2m - 1:37(8:09/m) 146/148bpm 10cal 7.36/7.87mph ![]() |
Split Summary
=== 1) 1m - 8:14(8:14/m) 151/180bpm 102cal 7.29/7.56mph 2) 1m - 8:15(8:15/m) 156/166bpm 106cal 7.27/7.56mph 3) 1m - 8:20(8:20/m) 163/170bpm 111cal 7.2/7.87mph 4) 1m - 8:24(8:24/m) 166/173bpm 113cal 7.15/7.74mph 5) 1m - 8:18(8:18/m) 168/176bpm 113cal 7.23/7.76mph 6) 1m - 8:17(8:17/m) 168/185bpm 112cal 7.24/7.7mph 7) 1m - 8:11(8:11/m) 167/175bpm 107cal 7.33/8.16mph 8) 0.02m - 13(8:57/m) 169/172bpm 2cal 6.71/7.33mph ![]() |
Split Summary
=== 1) 1m - 8:24(8:24/m) 145/173bpm 97cal 7.14/7.58mph 2) 1m - 8:08(8:08/m) 167/174bpm 109cal 7.38/7.7mph 3) 1m - 8:06(8:06/m) 169/179bpm 110cal 7.41/7.7mph 4) 1m - 8:14(8:14/m) 171/176bpm 112cal 7.29/8.41mph 5) 1m - 8:26(8:26/m) 172/179bpm 116cal 7.12/7.78mph 6) 1m - 8:12(8:12/m) 174/178bpm 113cal 7.32/7.81mph 7) 1m - 8:15(8:15/m) 156/179bpm 70cal 7.28/7.97mph 8) 0.57m - 4:37(8:06/m) 138/144bpm 14cal 7.4/7.72mph ![]() |
Split Summary
=== 1) 0m - 1:00:42(0/m) 61/113bpm 81cal 58/60rpm ![]()
3 sets of 10 press ups, 8 pull ups, 8 landmine shoulder press, 10 wheel roll outs
Split Summary === 1) 0m - 17:48(0/m) 68/105bpm 32cal ![]()
Mountain hills setting on treadmill. Speed between 10.5kph and 12kph
Split Summary === 1) 1m - 8:45(8:45/m) 132/143bpm 85cal 6.86/8.39mph 2) 1m - 8:05(8:05/m) 140/165bpm 83cal 7.42/8.25mph 3) 1m - 8:30(8:30/m) 145/156bpm 92cal 7.06/8.39mph 4) 0.94m - 7:40(8:08/m) 145/155bpm 79cal 7.37/8.95mph ![]() |
Exploring new routes
Split Summary === 1) 1m - 8:11(8:11/m) 124/133bpm 70cal 7.33/7.68mph 2) 1m - 8:16(8:16/m) 128/134bpm 70cal 7.26/7.81mph 3) 1m - 8:59(8:59/m) 131/139bpm 75cal 6.68/7.58mph 4) 1m - 8:34(8:34/m) 134/142bpm 73cal 7.01/8.35mph 5) 1m - 8:43(8:43/m) 132/141bpm 66cal 6.88/7.56mph 6) 1m - 8:18(8:18/m) 134/139bpm 64cal 7.23/7.43mph 7) 1m - 8:30(8:30/m) 136/145bpm 66cal 7.06/7.81mph 8) 1m - 8:25(8:25/m) 138/143bpm 68cal 7.13/7.45mph 9) 1m - 8:37(8:37/m) 127/141bpm 45cal 6.97/7.64mph 10) 0.45m - 3:35(7:55/m) 136/140bpm 26cal 7.57/7.7mph ![]() |
Split Summary
=== 1) 1m - 8:07(8:07/m) 145/159bpm 94cal 7.39/7.74mph 2) 1m - 8:05(8:05/m) 159/176bpm 104cal 7.43/8.04mph 3) 1m - 8:05(8:05/m) 175/183bpm 114cal 7.42/7.99mph 4) 1m - 8:09(8:09/m) 177/184bpm 115cal 7.36/7.81mph 5) 1m - 8:03(8:03/m) 169/178bpm 108cal 7.45/8.01mph 6) 1m - 7:55(7:55/m) 154/172bpm 71cal 7.58/7.68mph 7) 1m - 8:00(8:00/m) 136/143bpm 27cal 7.5/7.78mph 8) 1m - 7:59(7:59/m) 138/142bpm 32cal 7.51/7.72mph 9) 0.16m - 1:10(7:10/m) 144/150bpm 7cal 8.37/9.16mph ![]() |
Mon 18th Jan
Jan 18
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Tue 19th Jan
Jan 19
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Wed 20th Jan
Jan 20
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Thu 21st Jan
Jan 21
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Fri 22nd Jan
Jan 22
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Sat 23rd Jan
Jan 23
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Sun 24th Jan
Jan 24
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Split Summary
=== 1) 0m - 1:04:09(0/m) 61/101bpm 94cal 58/62rpm ![]()
Split Summary
=== 1) 1m - 16:57(16:57/m) 88/103bpm 61cal 60/65rpm 3.54/4.63mph 2) 1m - 16:34(16:34/m) 89/119bpm 59cal 59/63rpm 3.62/4.32mph 3) 0.4m - 6:49(16:59/m) 87/93bpm 21cal 59/64rpm 3.53/3.88mph ![]() |
Split Summary
=== 1) 1m - 8:11(8:11/m) 151/180bpm 99cal 7.33/7.89mph 2) 1m - 8:01(8:01/m) 156/167bpm 100cal 7.48/7.78mph 3) 1m - 8:08(8:08/m) 159/168bpm 103cal 7.37/7.81mph 4) 1m - 8:06(8:06/m) 168/172bpm 107cal 7.41/7.6mph 5) 1m - 8:02(8:02/m) 154/171bpm 82cal 7.47/8.37mph 6) 1m - 8:05(8:05/m) 140/145bpm 50cal 7.42/7.74mph 7) 0.89m - 6:59(7:53/m) 141/148bpm 47cal 7.61/8.45mph ![]() |
Split Summary
=== 1) 1m - 8:15(8:15/m) 127/165bpm 75cal 7.28/8.01mph 2) 1m - 8:19(8:19/m) 135/141bpm 82cal 7.22/8.35mph 3) 1m - 8:20(8:20/m) 144/158bpm 91cal 7.21/7.85mph 4) 1m - 8:25(8:25/m) 148/178bpm 93cal 7.12/7.72mph 5) 1m - 8:42(8:42/m) 160/176bpm 111cal 6.9/7.87mph 6) 1m - 8:33(8:33/m) 154/174bpm 94cal 7.01/7.51mph 7) 1m - 8:31(8:31/m) 147/159bpm 79cal 7.05/7.74mph 8) 1m - 8:27(8:27/m) 138/153bpm 51cal 7.1/7.41mph 9) 0.08m - 38(7:53/m) 138/139bpm 3cal 7.62/7.41mph ![]()
Yin and Yang
Split Summary === 1) 0m - 1:00:38(0/m) 66/113bpm 104cal 58/63rpm ![]() |
Split Summary
=== 1) 1m - 8:32(8:32/m) 126/140bpm 78cal 7.04/7.85mph 2) 1m - 8:26(8:26/m) 133/145bpm 80cal 7.12/7.64mph 3) 1m - 8:46(8:46/m) 127/140bpm 68cal 6.84/7.6mph 4) 1m - 8:30(8:30/m) 124/132bpm 55cal 7.06/7.58mph 5) 1m - 8:38(8:38/m) 123/141bpm 52cal 6.95/7.72mph 6) 1m - 8:15(8:15/m) 128/176bpm 57cal 7.27/7.41mph 7) 1m - 8:37(8:37/m) 128/136bpm 58cal 6.97/7.85mph 8) 0.73m - 6:15(8:37/m) 129/134bpm 41cal 6.96/7.14mph ![]() |
Split Summary
=== 1) 0m - 59:10(0/m) 61/103bpm 85cal 57/58rpm ![]()
Split Summary
=== 1) 1m - 8:10(8:10/m) 126/135bpm 74cal 7.34/7.74mph 2) 1m - 8:02(8:02/m) 133/139bpm 77cal 7.48/7.74mph 3) 1m - 8:19(8:19/m) 160/176bpm 107cal 7.22/8.43mph 4) 1m - 8:12(8:12/m) 168/179bpm 112cal 7.32/8.04mph 5) 1m - 8:07(8:07/m) 171/179bpm 113cal 7.39/7.83mph 6) 1m - 8:28(8:28/m) 173/184bpm 119cal 7.09/7.89mph 7) 1m - 8:17(8:17/m) 172/178bpm 115cal 7.24/8.1mph 8) 0.02m - 7(7:49/m) 169/170bpm 1cal 7.68/6.89mph ![]() |
Home workout - Mix of stuff incl kettlebell swings, shoulder press, BOR, side bends, wheel roll outs, Russian twists, kb lunge to knee raise, kb squats, mountain climbers, planks, push ups and lots more
Split Summary === 1) 0m - 55:49(0/m) 87/132bpm 189cal ![]() |
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