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Sprout M45

About

Race Times

All Races

Mileage

Training

No clubs listed.

Races
263
Miles
9291
Miles
3
Miles
418
WAVA
68.60%
5k
20:21
5M
36:35
10k
43:07
10M
1:16:09
Half
1:40:05
20M
3:02:12
Mara
4:03:31

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2020 Targets

RUN
1200

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Buddies

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	181	20:21 6:33/mi	68.60					22:26 61.77	20:55 66.48	20:21 68.60	21:19 66.51	21:02 67.40	21:22 67.40
5mi	9	36:35 7:19/mi	64.06						37:26 61.62	36:46 62.77	39:51 58.81	36:35 64.06
6mi	3	46:33 7:46/mi	60.74								46:33 60.74	48:54 58.27
10km	8	43:07 6:56/mi	68.44	56:00 49.99	52:30 53.32			47:38 60.55	48:26 59.55	46:40 62.27	43:07 68.44
8mi	3	1:03:54 7:59/mi	60.29								1:04:16 59.48	1:03:54 60.29	1:14:53 51.86
15km	2	1:23:08 8:55/mi	51.95			1:23:08 51.95
10mi	3	1:16:09 7:37/mi	62.53						1:18:48 59.95	1:16:09 62.53		1:19:29 60.87
17km	1	1:50:15 10:26/mi	44.22			1:50:15 44.22
12mi	4	1:35:42 7:59/mi	60.32						1:41:07 56.63	1:35:42 60.32	1:55:13 50.51	1:43:21 56.76
13.1mi	25	1:40:05 7:38/mi	64.05		2:04:21 49.22	1:49:33 55.87	1:55:13 53.96	1:49:36 56.73	1:42:55 61.39	1:40:05 63.13	1:47:09 59.93	1:43:55 62.31	1:51:35 58.02	1:41:55 64.05
17.1mi	1	2:49:59 9:56/mi	49.32						2:49:59 49.32
20mi	1	3:02:12 9:07/mi	54.27							3:02:12 54.27
26.2mi	21	4:03:31 9:18/mi	53.44			4:42:34 45.30	4:21:44 49.31	4:25:59 48.84	4:03:31 53.44	4:21:15 50.23	4:45:00 46.84	4:39:32 47.75	4:18:27 52.55

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	130	112	147	0	0	0	0	0	0	0	0	0	389
2019	0	0	0.7	1.5	0	0	0	0	0	0	0	0	2.1
2019	109	54	43	74	79	62	101	101	109	117	122	120	1091
2019	0	0	0	0	0	0	0	0	0	3	0	0	3
2018	0	0	0	0	1	0	0	0	0	0	0	0	1
2018	97	93	122	114	124	129	151	191	82	67	64	67	1300
2018	0	0	0	0	0	5	2	0	0	32	10	0	49
2017	33	17	61	53	80	84	94	97	102	106	104	58	889
2017	0	0	0	0	0	0	0	15	0	24	0	0	39
2016	129	128	144	124	130	113	131	106	114	106	26	43	1293
2016	0	0	0	0	2	0	0	0	0	0	0	0	2
2015	101	104	111	110	130	100	123	109	115	111	112	128	1355
2015	0	0	0	2	0	0	0	0	0	0	0	0	2
2014	107	121	161	100	126	100	100	100	104	108	103	111	1341
2013	143	67	3	0	40	59	93	128	141	56	39	61	830
2013	10	0	0	38	28	0	35	0	0	6	0	0	118
2012	66	84	92	51	48	43	42	44	109	76	50	95	799
2012	0	0	0	0	37	0	53	93	0	22	0	0	205
2011	0	0	0	0	0	0	5	0	0	0	0	0	5

Sun 1st Mar Mar 1	Mon 2nd Mar Mar 2	Tue 3rd Mar Mar 3	Wed 4th Mar Mar 4	Thu 5th Mar Mar 5	Fri 6th Mar Mar 6	Sat 7th Mar Mar 7
12mi, 1:47:55 Running - General Split Summary === 1) 0.5m - 4:48(9:36/m) 123/132bpm 60cal 6.25/7.18mph 2) 0.5m - 4:40(9:21/m) 122/130bpm 55cal 6.42/6.68mph 3) 0.5m - 4:24(8:48/m) 128/136bpm 57cal 6.82/6.91mph 4) 0.5m - 4:30(9:00/m) 136/142bpm 65cal 6.66/6.76mph 5) 0.5m - 4:29(8:57/m) 137/143bpm 63cal 6.7/6.85mph 6) 0.5m - 4:29(8:58/m) 133/140bpm 58cal 6.69/6.87mph 7) 0.5m - 4:28(8:55/m) 139/143bpm 64cal 6.73/6.89mph 8) 0.5m - 4:27(8:55/m) 143/151bpm 66cal 6.73/7.06mph 9) 0.5m - 4:33(9:06/m) 149/154bpm 72cal 6.6/6.74mph 10) 0.5m - 4:25(8:50/m) 136/150bpm 54cal 6.79/7.24mph 11) 0.5m - 4:26(8:52/m) 135/143bpm 51cal 6.77/7.01mph 12) 0.5m - 4:38(9:15/m) 146/151bpm 70cal 6.48/6.89mph 13) 0.5m - 4:28(8:55/m) 147/151bpm 68cal 6.73/7.2mph 14) 0.5m - 4:28(8:57/m) 143/151bpm 63cal 6.71/7.08mph 15) 0.5m - 4:24(8:48/m) 143/148bpm 61cal 6.82/7.16mph 16) 0.5m - 4:25(8:50/m) 141/150bpm 55cal 6.8/7.08mph 17) 0.5m - 4:51(9:42/m) 136/154bpm 45cal 6.18/6.7mph 18) 0.5m - 4:31(9:02/m) 144/149bpm 60cal 6.64/7.1mph 19) 0.5m - 4:29(8:57/m) 146/149bpm 65cal 6.7/7.06mph 20) 0.5m - 4:19(8:37/m) 146/149bpm 61cal 6.96/7.35mph 21) 0.5m - 4:25(8:50/m) 144/147bpm 59cal 6.8/7.37mph 22) 0.5m - 4:25(8:50/m) 147/153bpm 63cal 6.8/6.99mph 23) 0.5m - 4:23(8:45/m) 143/154bpm 48cal 6.86/7.22mph 24) 0.5m - 4:22(8:43/m) 140/146bpm 39cal 6.88/7.16mph 25) 0.02m - 11(9:09/m) 140/141bpm 1cal 6.56/6.7mph Add a comment	-	6mi, 54:23 Running - General Split Summary === 1) 0.5m - 4:43(9:27/m) 120/132bpm 56cal 6.35/6.62mph 2) 0.5m - 4:32(9:04/m) 120/129bpm 51cal 6.62/6.89mph 3) 0.5m - 4:29(8:58/m) 124/134bpm 53cal 6.7/6.85mph 4) 0.5m - 4:33(9:06/m) 128/135bpm 57cal 6.59/6.82mph 5) 0.5m - 4:32(9:05/m) 141/151bpm 68cal 6.61/6.87mph 6) 0.5m - 4:30(9:00/m) 131/145bpm 56cal 6.66/6.89mph 7) 0.5m - 4:29(8:58/m) 143/146bpm 67cal 6.69/6.87mph 8) 0.5m - 4:33(9:06/m) 137/143bpm 62cal 6.59/6.85mph 9) 0.5m - 4:30(9:00/m) 143/149bpm 67cal 6.66/6.82mph 10) 0.5m - 4:28(8:56/m) 132/143bpm 49cal 6.72/6.99mph 11) 0.5m - 4:27(8:54/m) 135/143bpm 52cal 6.75/7.01mph 12) 0.5m - 4:29(8:58/m) 132/142bpm 46cal 6.7/7.01mph 13) 0.01m - 8(10:33/m) 132/134bpm 1cal 5.68/6.66mph Add a comment	5.6mi, 46:55 Running - General Split Summary === 1) 0.5m - 4:47(9:34/m) 115/133bpm 52cal 6.27/6.74mph 2) 0.5m - 4:32(9:04/m) 121/126bpm 53cal 6.62/6.87mph 3) 0.5m - 4:19(8:37/m) 131/137bpm 59cal 6.96/7.12mph 4) 0.5m - 4:13(8:26/m) 138/144bpm 62cal 7.12/7.26mph 5) 0.5m - 4:05(8:10/m) 144/154bpm 63cal 7.34/7.6mph 6) 0.5m - 4:02(8:05/m) 148/156bpm 64cal 7.43/7.78mph 7) 0.5m - 3:46(7:33/m) 143/148bpm 57cal 7.95/8.37mph 8) 0.5m - 3:48(7:35/m) 149/155bpm 60cal 7.91/8.35mph 9) 0.5m - 4:24(8:49/m) 148/156bpm 69cal 6.81/7.62mph 10) 0.5m - 4:20(8:40/m) 142/145bpm 61cal 6.93/7.24mph 11) 0.5m - 4:12(8:24/m) 138/141bpm 53cal 7.15/7.76mph 12) 0.05m - 28(8:51/m) 140/141bpm 6cal 6.78/6.76mph Add a comment	5.1mi, 44:49 Running - General Split Summary === 1) 0.5m - 4:45(9:30/m) 115/123bpm 52cal 6.32/6.55mph 2) 0.5m - 4:34(9:07/m) 125/138bpm 58cal 6.58/6.85mph 3) 0.5m - 4:30(9:01/m) 129/137bpm 59cal 6.66/6.99mph 4) 0.5m - 4:32(9:05/m) 139/146bpm 68cal 6.61/6.78mph 5) 0.5m - 4:19(8:38/m) 131/140bpm 56cal 6.95/7.2mph 6) 0.5m - 4:16(8:32/m) 134/139bpm 57cal 7.03/7.24mph 7) 0.5m - 4:20(8:39/m) 133/179bpm 55cal 6.93/7.1mph 8) 0.5m - 4:24(8:47/m) 133/145bpm 54cal 6.83/7.1mph 9) 0.5m - 4:14(8:28/m) 139/149bpm 60cal 7.09/7.51mph 10) 0.5m - 4:17(8:34/m) 137/151bpm 56cal 7.01/7.24mph 11) 0.07m - 38(8:51/m) 130/131bpm 6cal 6.77/6.78mph Add a comment	13.1mi, 1:59:09 Running - General Split Summary === 1) 0.5m - 4:50(9:39/m) 115/131bpm 53cal 6.21/6.43mph 2) 0.5m - 4:40(9:19/m) 114/120bpm 49cal 6.44/6.55mph 3) 0.5m - 4:34(9:09/m) 122/128bpm 54cal 6.56/6.7mph 4) 0.5m - 4:35(9:10/m) 128/133bpm 59cal 6.55/6.82mph 5) 0.5m - 4:33(9:06/m) 130/134bpm 59cal 6.59/7.1mph 6) 0.5m - 4:31(9:01/m) 134/140bpm 63cal 6.65/6.85mph 7) 0.5m - 4:29(8:57/m) 134/147bpm 59cal 6.7/7.18mph 8) 0.5m - 4:32(9:04/m) 135/141bpm 61cal 6.62/6.91mph 9) 0.5m - 4:23(8:46/m) 137/144bpm 60cal 6.84/7.01mph 10) 0.5m - 4:28(8:57/m) 143/145bpm 68cal 6.7/6.97mph 11) 0.5m - 4:29(8:58/m) 141/149bpm 65cal 6.69/6.91mph 12) 0.5m - 4:23(8:45/m) 136/146bpm 54cal 6.85/7.26mph 13) 0.5m - 4:51(9:42/m) 148/155bpm 75cal 6.19/7.35mph 14) 0.5m - 4:44(9:28/m) 140/150bpm 63cal 6.34/6.85mph 15) 0.5m - 4:40(9:20/m) 140/147bpm 59cal 6.43/6.87mph 16) 0.5m - 4:29(8:59/m) 146/149bpm 68cal 6.68/6.95mph 17) 0.5m - 4:20(8:40/m) 140/145bpm 54cal 6.92/7.1mph 18) 0.5m - 4:34(9:09/m) 141/148bpm 58cal 6.56/7.06mph 19) 0.5m - 4:28(8:57/m) 138/148bpm 50cal 6.71/6.97mph 20) 0.5m - 4:55(9:49/m) 137/153bpm 47cal 6.11/6.7mph 21) 0.5m - 4:31(9:03/m) 144/148bpm 63cal 6.63/6.97mph 22) 0.5m - 4:29(8:58/m) 145/147bpm 63cal 6.69/7.1mph 23) 0.5m - 4:27(8:53/m) 145/149bpm 62cal 6.75/7.12mph 24) 0.5m - 4:24(8:49/m) 145/150bpm 61cal 6.81/7.18mph 25) 0.5m - 4:23(8:46/m) 145/154bpm 57cal 6.85/7.03mph 26) 0.5m - 4:17(8:33/m) 139/149bpm 38cal 7.02/7.16mph 27) 0.14m - 1:11(8:32/m) 140/145bpm 10cal 7.04/7.03mph Add a comment	1mi, 10:40 Running - General Split Summary === 1) 0.5m - 5:26(10:52/m) 130/145bpm 75cal 5.52/48.45mph 2) 0.5m - 5:09(10:19/m) 123/133bpm 62cal 5.82/8.08mph 3) 0.01m - 4(8:43/m) 133/133bpm 6.88/6.1mph Add a comment 3.1mi, 23:45 Running - General Split Summary === 1) 0.5m - 3:48(7:35/m) 137/150bpm 56cal 7.91/8.89mph 2) 0.5m - 3:59(7:58/m) 149/157bpm 65cal 7.53/8.27mph 3) 0.5m - 3:45(7:31/m) 154/161bpm 63cal 7.98/8.27mph 4) 0.5m - 3:54(7:48/m) 151/158bpm 64cal 7.7/7.97mph 5) 0.5m - 3:53(7:45/m) 158/162bpm 66cal 7.74/8.58mph 6) 0.5m - 3:51(7:42/m) 155/159bpm 65cal 7.79/8.7mph 7) 0.08m - 35(7:03/m) 151/153bpm 9cal 8.51/8.18mph Add a comment 1mi, 9:24 Running - General Split Summary === 1) 0.5m - 4:44(9:28/m) 122/164bpm 59cal 6.34/6.57mph 2) 0.5m - 4:36(9:11/m) 124/138bpm 56cal 6.53/10.4mph 3) 0.01m - 5(9:27/m) 133/134bpm 1cal 6.35/6.39mph Add a comment
Sun 8th Mar Mar 8	Mon 9th Mar Mar 9	Tue 10th Mar Mar 10	Wed 11th Mar Mar 11	Thu 12th Mar Mar 12	Fri 13th Mar Mar 13	Sat 14th Mar Mar 14
-	4.1mi, 33:13 Running - General Split Summary === 1) 0.5m - 4:28(8:56/m) 119/128bpm 52cal 6.72/7.14mph 2) 0.5m - 4:11(8:22/m) 131/136bpm 59cal 7.17/7.53mph 3) 0.5m - 4:03(8:06/m) 129/140bpm 53cal 7.41/7.58mph 4) 0.5m - 3:55(7:51/m) 144/148bpm 62cal 7.65/8.12mph 5) 0.5m - 3:53(7:45/m) 147/152bpm 63cal 7.74/7.91mph 6) 0.5m - 3:34(7:08/m) 145/154bpm 56cal 8.4/9.77mph 7) 0.5m - 4:18(8:35/m) 149/156bpm 70cal 6.99/9.56mph 8) 0.5m - 4:04(8:07/m) 149/154bpm 66cal 7.39/7.68mph 9) 0.09m - 48(8:28/m) 145/147bpm 12cal 7.08/7.28mph Add a comment	6.1mi, 52:49 Running - General Split Summary === 1) 0.5m - 4:39(9:18/m) 107/117bpm 45cal 6.45/7.51mph 2) 0.5m - 4:30(9:01/m) 120/129bpm 54cal 6.65/6.82mph 3) 0.5m - 4:22(8:44/m) 132/138bpm 62cal 6.87/6.97mph 4) 0.5m - 4:22(8:43/m) 136/142bpm 64cal 6.88/7.31mph 5) 0.5m - 4:26(8:52/m) 136/144bpm 63cal 6.76/7.01mph 6) 0.5m - 4:25(8:49/m) 142/148bpm 68cal 6.8/6.93mph 7) 0.5m - 4:22(8:44/m) 143/151bpm 67cal 6.87/7.16mph 8) 0.5m - 4:15(8:29/m) 147/152bpm 68cal 7.07/7.39mph 9) 0.5m - 4:13(8:25/m) 145/148bpm 65cal 7.13/7.62mph 10) 0.5m - 4:10(8:20/m) 147/151bpm 66cal 7.21/7.28mph 11) 0.5m - 4:10(8:20/m) 145/151bpm 63cal 7.19/7.58mph 12) 0.5m - 4:16(8:32/m) 139/150bpm 55cal 7.03/7.49mph 13) 0.07m - 39(8:44/m) 141/142bpm 8cal 6.87/6.87mph Add a comment	2.1mi, 17:34 Running - General Split Summary === 1) 0.5m - 4:24(8:47/m) 119/138bpm 52cal 6.83/7.37mph 2) 0.5m - 4:17(8:35/m) 135/144bpm 64cal 7/7.26mph 3) 0.5m - 4:16(8:32/m) 135/146bpm 62cal 7.03/7.78mph 4) 0.5m - 4:09(8:17/m) 137/152bpm 61cal 7.24/7.37mph 5) 0.05m - 29(8:50/m) 141/145bpm 7cal 6.8/7.33mph Add a comment	-	7.3mi, 1:05:04 Running - General Split Summary === 1) 0.5m - 4:51(9:41/m) 119/131bpm 58cal 6.19/6.76mph 2) 0.5m - 4:31(9:03/m) 125/132bpm 59cal 6.63/6.78mph 3) 0.5m - 4:27(8:55/m) 124/143bpm 54cal 6.73/7.03mph 4) 0.5m - 4:28(8:57/m) 132/140bpm 62cal 6.71/6.91mph 5) 0.5m - 4:55(9:50/m) 136/142bpm 71cal 6.1/6.72mph 6) 0.5m - 4:36(9:11/m) 135/140bpm 64cal 6.53/7.01mph 7) 0.5m - 4:27(8:54/m) 139/145bpm 66cal 6.74/6.97mph 8) 0.5m - 4:21(8:43/m) 141/145bpm 65cal 6.89/7.35mph 9) 0.5m - 4:18(8:36/m) 136/142bpm 58cal 6.97/7.39mph 10) 0.5m - 4:25(8:51/m) 140/149bpm 63cal 6.78/7.2mph 11) 0.5m - 4:20(8:40/m) 139/147bpm 59cal 6.92/7.47mph 12) 0.5m - 4:11(8:22/m) 139/143bpm 56cal 7.17/7.43mph 13) 0.5m - 4:20(8:41/m) 138/146bpm 56cal 6.91/7.66mph 14) 0.5m - 4:30(9:00/m) 132/142bpm 44cal 6.67/7.18mph 15) 0.27m - 2:22(8:44/m) 127/130bpm 17cal 6.87/7.22mph Add a comment	1mi, 10:16 Running - General Split Summary === 1) 0.5m - 5:02(10:05/m) 134/168bpm 73cal 5.95/6.32mph 2) 0.5m - 5:10(10:21/m) 130/137bpm 71cal 5.8/6.45mph 3) 0.01m - 3(8:32/m) 130/130bpm 7.03/5.76mph Add a comment 3.1mi, 21:10 Running - General Split Summary === 1) 0.5m - 3:17(6:33/m) 138/153bpm 49cal 9.15/10.02mph 2) 0.5m - 3:31(7:02/m) 149/184bpm 58cal 8.54/9.41mph 3) 0.5m - 3:25(6:51/m) 160/165bpm 61cal 8.77/9.2mph 4) 0.5m - 3:19(6:39/m) 161/164bpm 59cal 9.03/9.68mph 5) 0.5m - 3:35(7:09/m) 162/166bpm 64cal 8.38/8.77mph 6) 0.5m - 3:26(6:52/m) 164/168bpm 62cal 8.74/9.06mph 7) 0.11m - 37(5:45/m) 169/171bpm 11cal 10.44/10.25mph Add a comment 2.4mi, 20:40 Running - General Split Summary === 1) 0.5m - 4:34(9:07/m) 120/138bpm 55cal 6.58/6.97mph 2) 0.5m - 4:19(8:38/m) 127/135bpm 57cal 6.95/7.01mph 3) 0.5m - 4:20(8:40/m) 129/144bpm 58cal 6.93/7.2mph 4) 0.5m - 4:15(8:29/m) 129/136bpm 55cal 7.07/7.18mph 5) 0.37m - 3:13(8:46/m) 136/141bpm 46cal 6.84/6.97mph Add a comment
Sun 15th Mar Mar 15	Mon 16th Mar Mar 16	Tue 17th Mar Mar 17	Wed 18th Mar Mar 18	Thu 19th Mar Mar 19	Fri 20th Mar Mar 20	Sat 21st Mar Mar 21
10.1mi, 1:31:46 Running - General Split Summary === 1) 0.5m - 4:47(9:34/m) 122/133bpm 60cal 6.27/6.8mph 2) 0.5m - 4:37(9:15/m) 125/130bpm 59cal 6.49/6.66mph 3) 0.5m - 4:34(9:08/m) 123/132bpm 54cal 6.57/6.87mph 4) 0.5m - 4:43(9:26/m) 126/135bpm 58cal 6.36/6.59mph 5) 0.5m - 4:35(9:09/m) 136/146bpm 67cal 6.55/6.91mph 6) 0.5m - 4:30(9:00/m) 129/136bpm 55cal 6.67/6.8mph 7) 0.5m - 4:31(9:01/m) 123/144bpm 45cal 6.65/6.8mph 8) 0.5m - 4:41(9:22/m) 129/138bpm 55cal 6.41/6.76mph 9) 0.5m - 4:25(8:50/m) 128/139bpm 49cal 6.79/6.99mph 10) 0.5m - 4:31(9:02/m) 127/132bpm 47cal 6.64/6.82mph 11) 0.5m - 4:39(9:18/m) 136/159bpm 61cal 6.46/6.78mph 12) 0.5m - 4:32(9:04/m) 136/156bpm 59cal 6.61/6.82mph 13) 0.5m - 4:34(9:08/m) 137/150bpm 60cal 6.57/7.06mph 14) 0.5m - 4:25(8:50/m) 128/142bpm 40cal 6.79/7.28mph 15) 0.5m - 4:44(9:28/m) 134/142bpm 55cal 6.33/6.66mph 16) 0.5m - 4:33(9:06/m) 128/135bpm 39cal 6.59/6.95mph 17) 0.5m - 4:18(8:36/m) 153/180bpm 65cal 6.98/7.39mph 18) 0.5m - 4:32(9:04/m) 142/180bpm 55cal 6.62/6.97mph 19) 0.5m - 4:27(8:54/m) 132/147bpm 39cal 6.74/7.18mph 20) 0.5m - 4:33(9:07/m) 134/147bpm 47cal 6.58/6.87mph 21) 0.06m - 35(9:43/m) 121/128bpm 2cal 6.17/6.87mph Add a comment	-	7.1mi, 1:04:32 Running - General Split Summary === 1) 0.5m - 5:03(10:06/m) 117/142bpm 58cal 5.94/6.45mph 2) 0.5m - 4:40(9:19/m) 113/151bpm 47cal 6.44/6.74mph 3) 0.5m - 4:32(9:05/m) 122/132bpm 54cal 6.61/6.82mph 4) 0.5m - 4:40(9:19/m) 117/121bpm 46cal 6.44/6.64mph 5) 0.5m - 4:36(9:13/m) 121/125bpm 49cal 6.52/7.1mph 6) 0.5m - 4:31(9:01/m) 127/134bpm 55cal 6.65/6.82mph 7) 0.5m - 4:32(9:03/m) 128/133bpm 55cal 6.63/6.78mph 8) 0.5m - 4:32(9:03/m) 126/130bpm 50cal 6.63/6.91mph 9) 0.5m - 4:31(9:02/m) 125/130bpm 46cal 6.64/6.93mph 10) 0.5m - 4:30(9:01/m) 131/137bpm 55cal 6.65/6.78mph 11) 0.5m - 4:35(9:10/m) 131/139bpm 54cal 6.54/6.95mph 12) 0.5m - 4:34(9:08/m) 138/164bpm 62cal 6.57/6.7mph 13) 0.5m - 4:26(8:53/m) 137/147bpm 60cal 6.76/7.33mph 14) 0.5m - 4:19(8:39/m) 129/137bpm 42cal 6.94/7.58mph 15) 0.06m - 31(8:56/m) 126/128bpm 4cal 6.71/7.18mph Add a comment	5.2mi, 45:02 Running - General Split Summary === 1) 0.5m - 4:53(9:47/m) 110/120bpm 49cal 6.14/6.74mph 2) 0.5m - 4:46(9:33/m) 116/127bpm 52cal 6.28/6.91mph 3) 0.5m - 4:33(9:06/m) 122/134bpm 53cal 6.59/6.91mph 4) 0.5m - 4:19(8:38/m) 124/138bpm 51cal 6.95/7.35mph 5) 0.5m - 4:22(8:44/m) 120/145bpm 45cal 6.87/7.33mph 6) 0.5m - 4:23(8:47/m) 127/139bpm 52cal 6.84/6.91mph 7) 0.5m - 3:47(7:34/m) 134/141bpm 52cal 7.93/8.31mph 8) 0.5m - 3:40(7:19/m) 143/151bpm 57cal 8.19/8.54mph 9) 0.5m - 4:12(8:25/m) 137/151bpm 59cal 7.13/8.31mph 10) 0.5m - 4:12(8:25/m) 129/139bpm 46cal 7.13/7.6mph 11) 0.23m - 1:54(8:18/m) 124/133bpm 17cal 7.22/7.51mph Add a comment	-	6.2mi, 54:21 Running - General Split Summary === 1) 0.5m - 4:50(9:41/m) 120/165bpm 58cal 6.2/6.66mph 2) 0.5m - 4:32(9:05/m) 119/126bpm 53cal 6.61/6.91mph 3) 0.5m - 4:28(8:55/m) 126/132bpm 57cal 6.73/6.93mph 4) 0.5m - 4:25(8:49/m) 133/145bpm 62cal 6.8/6.95mph 5) 0.5m - 4:20(8:41/m) 129/134bpm 55cal 6.91/7.26mph 6) 0.5m - 4:24(8:48/m) 132/139bpm 58cal 6.82/6.99mph 7) 0.5m - 4:38(9:16/m) 139/151bpm 68cal 6.48/6.97mph 8) 0.5m - 4:11(8:23/m) 133/139bpm 54cal 7.16/7.85mph 9) 0.5m - 4:18(8:35/m) 136/141bpm 58cal 6.99/7.83mph 10) 0.5m - 4:13(8:27/m) 136/139bpm 56cal 7.1/7.26mph 11) 0.5m - 4:07(8:14/m) 131/137bpm 45cal 7.28/7.53mph 12) 0.5m - 4:08(8:17/m) 138/151bpm 56cal 7.25/7.74mph 13) 0.21m - 1:46(8:34/m) 129/132bpm 17cal 7.01/7.6mph Add a comment	13.1mi, 1:51:52 Running - General Split Summary === 1) 0.5m - 4:47(9:35/m) 118/130bpm 57cal 6.26/6.62mph 2) 0.5m - 4:30(9:01/m) 130/136bpm 63cal 6.66/6.91mph 3) 0.5m - 4:28(8:56/m) 120/129bpm 50cal 6.72/7.01mph 4) 0.5m - 4:23(8:45/m) 137/175bpm 63cal 6.85/7.08mph 5) 0.5m - 4:20(8:41/m) 130/139bpm 57cal 6.91/7.06mph 6) 0.5m - 4:19(8:39/m) 129/137bpm 54cal 6.94/7.24mph 7) 0.5m - 4:21(8:41/m) 130/136bpm 53cal 6.9/7.14mph 8) 0.5m - 4:19(8:37/m) 134/141bpm 58cal 6.96/7.7mph 9) 0.5m - 4:05(8:10/m) 138/143bpm 58cal 7.35/7.7mph 10) 0.5m - 4:05(8:10/m) 140/146bpm 60cal 7.35/7.68mph 11) 0.5m - 3:57(7:55/m) 143/147bpm 61cal 7.58/8.14mph 12) 0.5m - 4:01(8:01/m) 144/149bpm 62cal 7.48/7.85mph 13) 0.5m - 4:13(8:26/m) 134/140bpm 49cal 7.11/7.33mph 14) 0.5m - 4:10(8:20/m) 136/138bpm 51cal 7.19/7.39mph 15) 0.5m - 4:12(8:25/m) 139/145bpm 55cal 7.13/7.41mph 16) 0.5m - 4:18(8:36/m) 139/158bpm 56cal 6.97/7.33mph 17) 0.5m - 4:24(8:49/m) 143/158bpm 62cal 6.81/7.06mph 18) 0.5m - 4:14(8:28/m) 143/152bpm 59cal 7.09/7.24mph 19) 0.5m - 4:13(8:26/m) 144/149bpm 60cal 7.11/7.41mph 20) 0.5m - 4:14(8:29/m) 143/159bpm 58cal 7.08/7.7mph 21) 0.5m - 4:15(8:30/m) 140/150bpm 52cal 7.06/7.37mph 22) 0.5m - 4:16(8:31/m) 144/153bpm 60cal 7.04/7.22mph 23) 0.5m - 4:17(8:35/m) 145/162bpm 61cal 6.99/7.56mph 24) 0.5m - 4:10(8:19/m) 146/152bpm 59cal 7.21/7.37mph 25) 0.5m - 4:08(8:16/m) 144/152bpm 56cal 7.26/7.97mph 26) 0.5m - 4:05(8:10/m) 142/151bpm 48cal 7.35/7.83mph 27) 0.13m - 1:06(8:27/m) 143/147bpm 11cal 7.1/7.49mph Add a comment
Sun 22nd Mar Mar 22	Mon 23rd Mar Mar 23	Tue 24th Mar Mar 24	Wed 25th Mar Mar 25	Thu 26th Mar Mar 26	Fri 27th Mar Mar 27	Sat 28th Mar Mar 28
-	7mi, 1:02:05 Running - General Split Summary === 1) 0.5m - 4:57(9:53/m) 120/138bpm 61cal 6.07/6.64mph 2) 0.5m - 4:30(9:00/m) 120/140bpm 54cal 6.67/6.89mph 3) 0.5m - 4:28(8:55/m) 130/137bpm 62cal 6.72/6.93mph 4) 0.5m - 4:25(8:51/m) 134/145bpm 64cal 6.78/7.12mph 5) 0.5m - 4:20(8:40/m) 127/132bpm 52cal 6.92/7.06mph 6) 0.5m - 4:18(8:37/m) 129/136bpm 54cal 6.97/7.14mph 7) 0.5m - 4:23(8:46/m) 130/138bpm 54cal 6.84/7.08mph 8) 0.5m - 4:22(8:43/m) 131/144bpm 53cal 6.88/7.08mph 9) 0.5m - 4:27(8:54/m) 142/154bpm 69cal 6.75/6.85mph 10) 0.5m - 4:20(8:39/m) 140/147bpm 64cal 6.94/7.56mph 11) 0.5m - 4:18(8:36/m) 135/143bpm 55cal 6.98/7.37mph 12) 0.5m - 4:17(8:33/m) 131/147bpm 45cal 7.02/7.47mph 13) 0.5m - 4:20(8:39/m) 130/145bpm 43cal 6.93/7.26mph 14) 0.5m - 4:21(8:41/m) 138/160bpm 59cal 6.91/7.14mph 15) 0.04m - 21(8:16/m) 140/141bpm 5cal 7.26/7.01mph Add a comment	4mi, 35:55 Running - General Split Summary === 1) 0.5m - 4:46(9:33/m) 127/150bpm 65cal 6.29/6.62mph 2) 0.5m - 4:30(9:00/m) 133/139bpm 67cal 6.67/6.87mph 3) 0.5m - 4:28(8:56/m) 128/133bpm 60cal 6.72/7.01mph 4) 0.5m - 4:27(8:53/m) 131/136bpm 61cal 6.75/6.85mph 5) 0.5m - 4:23(8:47/m) 134/137bpm 62cal 6.83/7.12mph 6) 0.5m - 4:23(8:46/m) 133/138bpm 60cal 6.85/7.24mph 7) 0.5m - 4:32(9:04/m) 139/146bpm 68cal 6.62/6.85mph 8) 0.5m - 4:22(8:43/m) 130/141bpm 52cal 6.88/7.1mph 9) 0.01m - 5(9:06/m) 130/132bpm 6.6/6.78mph Add a comment	8.3mi, 1:14:20 Running - General Split Summary === 1) 0.5m - 4:39(9:19/m) 129/140bpm 66cal 6.44/6.74mph 2) 0.5m - 4:34(9:08/m) 136/164bpm 67cal 6.57/6.76mph 3) 0.5m - 4:30(9:01/m) 129/148bpm 60cal 6.66/6.85mph 4) 0.5m - 4:29(8:57/m) 133/142bpm 63cal 6.7/6.89mph 5) 0.5m - 4:22(8:44/m) 135/142bpm 62cal 6.87/7.06mph 6) 0.5m - 4:43(9:26/m) 141/150bpm 72cal 6.36/7.01mph 7) 0.5m - 4:40(9:19/m) 143/175bpm 71cal 6.44/6.78mph 8) 0.5m - 4:25(8:50/m) 138/146bpm 60cal 6.8/6.97mph 9) 0.5m - 4:31(9:01/m) 130/147bpm 49cal 6.65/7.1mph 10) 0.5m - 4:26(8:51/m) 129/136bpm 44cal 6.78/7.08mph 11) 0.5m - 4:35(9:10/m) 143/156bpm 68cal 6.55/6.82mph 12) 0.5m - 4:25(8:50/m) 140/147bpm 63cal 6.79/6.95mph 13) 0.5m - 4:23(8:45/m) 137/142bpm 55cal 6.86/7.12mph 14) 0.5m - 4:24(8:48/m) 136/139bpm 53cal 6.82/7.2mph 15) 0.5m - 4:22(8:44/m) 140/143bpm 58cal 6.87/6.93mph 16) 0.5m - 4:24(8:48/m) 133/145bpm 41cal 6.81/7.35mph 17) 0.28m - 2:30(8:47/m) 130/134bpm 19cal 6.82/7.06mph Add a comment	-	7mi, 1:02:25 Running - General Split Summary === 1) 0.5m - 4:59(9:59/m) 120/136bpm 61cal 6.01/6.57mph 2) 0.5m - 4:35(9:10/m) 121/126bpm 55cal 6.55/6.8mph 3) 0.5m - 4:33(9:06/m) 118/127bpm 49cal 6.6/6.8mph 4) 0.5m - 4:29(8:57/m) 124/130bpm 54cal 6.7/6.87mph 5) 0.5m - 4:22(8:45/m) 134/157bpm 62cal 6.86/7.08mph 6) 0.5m - 4:25(8:50/m) 136/139bpm 64cal 6.8/7.03mph 7) 0.5m - 4:18(8:37/m) 135/140bpm 60cal 6.97/7.08mph 8) 0.5m - 4:17(8:35/m) 129/141bpm 51cal 7/7.18mph 9) 0.5m - 4:25(8:50/m) 143/169bpm 66cal 6.79/7.06mph 10) 0.5m - 4:25(8:50/m) 133/150bpm 53cal 6.79/7.33mph 11) 0.5m - 4:32(9:03/m) 136/149bpm 58cal 6.63/7.2mph 12) 0.5m - 4:21(8:41/m) 135/151bpm 51cal 6.91/7.06mph 13) 0.5m - 4:14(8:28/m) 126/135bpm 34cal 7.08/7.37mph 14) 0.5m - 4:23(8:47/m) 125/139bpm 37cal 6.83/7.16mph 15) 0.01m - 7(8:25/m) 131/133bpm 1cal 7.13/6.95mph Add a comment	6mi, 51:08 Running - General Split Summary === 1) 0.5m - 4:54(9:47/m) 124/138bpm 64cal 6.13/6.51mph 2) 0.5m - 4:31(9:02/m) 123/130bpm 57cal 6.64/6.82mph 3) 0.5m - 4:24(8:48/m) 125/132bpm 55cal 6.82/7.22mph 4) 0.5m - 4:23(8:46/m) 125/129bpm 53cal 6.84/7.06mph 5) 0.5m - 4:21(8:42/m) 126/133bpm 53cal 6.9/7.1mph 6) 0.5m - 4:18(8:36/m) 131/138bpm 57cal 6.98/7.08mph 7) 0.5m - 4:11(8:23/m) 137/139bpm 61cal 7.16/7.7mph 8) 0.5m - 3:33(7:07/m) 146/155bpm 56cal 8.43/8.83mph 9) 0.5m - 4:03(8:06/m) 147/153bpm 65cal 7.41/8.52mph 10) 0.5m - 3:58(7:56/m) 142/148bpm 59cal 7.57/7.85mph 11) 0.5m - 4:04(8:07/m) 151/157bpm 67cal 7.39/7.7mph 12) 0.5m - 4:20(8:40/m) 139/170bpm 56cal 6.92/7.74mph 13) 0.02m - 8(8:47/m) 142/143bpm 1cal 6.84/6.62mph Add a comment

2020	Distance	Date	Result	WAVA
Essar Four Villages Half Marathon	13.1mi	19 Jan	1:41:55	64.05%
2019	Distance	Date	Result	WAVA
Birkenhead parkrun	5km	21 Dec	21:22	67.40%
Birkenhead parkrun	5km	7 Dec	24:48	58.07%
Birkenhead parkrun	5km	23 Nov	21:47	66.11%
Birkenhead parkrun	5km	16 Nov	21:39	66.52%
Birkenhead parkrun	5km	9 Nov	21:38	66.57%
Birkenhead parkrun	5km	2 Nov	22:52	62.98%
Snowdonia Marathon	26.2mi	26 Oct	4:18:27	52.55%
Birkenhead parkrun	5km	19 Oct	25:30	56.47%
MBNA Chester Metric Marathon	26.2km	6 Oct		0.00%
Sandstone Trail A Race	17.1mi	29 Sep		0.00%
Wirral half marathon	13.1mi	8 Sep	1:52:35	57.98%
Whistle Stop Tour - Thurstaston Country Park	8mi	7 Sep	1:14:53	51.86%
Whistle Stop Tour - Arrowe Park	5mi	6 Sep	39:34	60.16%
Liverpool Rock 'n' Roll Half Marathon	13.1mi	26 May	2:01:00	53.51%
Essar Four Villages Half Marathon	13.1mi	20 Jan	1:51:35	58.02%
2018	Distance	Date	Result	WAVA
Snowdonia Marathon	26.2mi	27 Oct		0.00%
MBNA Chester Marathon	26.2mi	7 Oct		0.00%
Sandstone Trail A Race	17.1mi	30 Sep		0.00%
English Half Marathon	13.1mi	16 Sep		0.00%
Wirral Half	13.1mi	9 Sep	1:43:55	62.31%
Birkenhead parkrun	5km	8 Sep	22:17	64.12%
Whistle Stop Tour - Thurstaston Country Park	8mi	8 Sep	1:03:54	60.29%
Whistle Stop Tour - Arrowe Park	5mi	7 Sep	37:31	62.96%
Birkenhead parkrun	5km	1 Sep	21:54	65.25%
Wirral Seaside runs	5km	29 Aug	21:21	66.93%
Birkenhead parkrun	5km	25 Aug	22:06	64.66%
Birkenhead parkrun	5km	18 Aug	26:00	54.53%
Bicester parkrun	5km	11 Aug	21:02	67.40%
Birkenhead parkrun	5km	4 Aug	21:21	66.40%
Birkenhead parkrun	5km	28 Jul	23:50	59.49%
Wirral Seaside 5k	5km	25 Jul	21:39	65.48%
Birkenhead parkrun	5km	21 Jul	21:46	65.13%
Birkenhead parkrun	5km	14 Jul	24:43	57.36%
Wirral Coastal Run	12mi	7 Jul	1:43:21	56.76%
Tour of Merseyside Race #5	6mi	6 Jul	44:36	63.89%
Tour of Merseyside Race #4 - Raging Red Bull 5	5mi	5 Jul	36:35	64.06%
Tour of Merseyside Race #3 - Sustrans Cycle Trail	10mi	3 Jul	1:19:29	60.87%
Tour of Merseyside Race #2 - Thurstaston Multi-terrain	6mi	2 Jul	48:54	58.27%
Southport Half Marathon	13.1mi	1 Jul	1:50:01	58.37%
Birkenhead parkrun	5km	30 Jun	25:04	56.56%
Wirral Seaside 5k	5km	27 Jun	22:38	62.64%
Birkenhead parkrun	5km	23 Jun	21:24	66.25%
Birkenhead parkrun	5km	16 Jun	21:35	65.69%
Birkenhead parkrun	5km	9 Jun	21:43	65.28%
Birkenhead Park 5m	5mi	6 Jun	36:36	64.03%
Knowsley parkrun	5km	2 Jun	22:21	63.43%
Wirral Seaside 5k	5km	30 May	22:05	64.20%
Northwich parkrun	5km	26 May	23:21	60.72%
Claire House Excalibur Half (Moel Famau)	13.1mi	13 May	2:49:33	37.87%
Birkenhead parkrun	5km	12 May	26:09	54.22%
Birkenhead parkrun	5km	5 May	25:07	56.45%
Chester Half Marathon	13.1mi	29 Apr	1:46:45	60.15%
Birkenhead parkrun	5km	28 Apr	26:55	52.67%
Wirral Seaside 5k	5km	25 Apr	21:43	65.28%
Birkenhead parkrun	5km	21 Apr	22:35	62.78%
Birkenhead parkrun	5km	14 Apr	25:05	56.52%
Greater Manchester Marathon	26.2mi	8 Apr	4:39:32	47.75%
Birkenhead parkrun	5km	31 Mar	23:38	59.99%
Wirral Seaside 5k	5km	28 Mar	22:34	62.82%
Birkenhead parkrun	5km	24 Mar	23:13	61.07%
Grindleford Gallop	21mi	17 Mar		0.00%
Birkenhead parkrun	5km	10 Mar	22:00	64.44%
Ellesmere Port parkrun	5km	3 Mar	23:23	60.63%
Birkenhead parkrun	5km	24 Feb	22:41	62.50%
Parbold Hill Race	6.75mi	17 Feb		0.00%
Birkenhead parkrun	5km	17 Feb	24:49	57.13%
Birkenhead parkrun	5km	10 Feb	26:48	52.90%
Birkenhead parkrun	5km	3 Feb	24:48	57.17%
Birkenhead parkrun	5km	27 Jan	24:43	57.36%
Essar Four Villages Half Marathon	13.1mi	21 Jan	1:51:23	57.65%
Birkenhead parkrun	5km	20 Jan	24:55	56.90%
Birkenhead parkrun	5km	13 Jan	23:23	60.63%
Phoenix parkrun	5km	6 Jan	23:20	60.76%
Chester parkrun	5km	1 Jan	24:03	58.95%
Wepre parkrun	5km	1 Jan	27:00	52.51%
2017	Distance	Date	Result	WAVA
Birkenhead parkrun	5km	30 Dec	23:54	59.32%
Birkenhead parkrun	5km	23 Dec	23:39	59.95%
Birkenhead parkrun	5km	16 Dec	22:15	63.72%
Birkenhead parkrun	5km	9 Dec	22:51	62.05%
Birkenhead parkrun	5km	2 Dec	24:13	58.54%
Birkenhead parkrun	5km	25 Nov	23:11	61.15%
Birkenhead parkrun	5km	18 Nov	21:44	65.23%
Birkenhead parkrun	5km	11 Nov	21:19	66.51%
St Helens Striders' Trail 5	5mi	5 Nov	39:51	58.81%
Birkenhead parkrun	5km	4 Nov	22:41	62.50%
Snowdonia Marathon	26.2mi	28 Oct	4:58:14	44.76%
Birkenhead parkrun	5km	21 Oct	25:32	55.52%
Birkenhead parkrun	5km	14 Oct	23:44	59.74%
MBNA Chester Marathon	26.2mi	8 Oct	4:45:00	46.84%
Birkenhead parkrun	5km	7 Oct	25:39	55.27%
Hoylake 10k	10km	24 Sep	43:07	68.44%
Birkenhead parkrun	5km	23 Sep	21:28	66.04%
Wepre parkrun	5km	16 Sep	24:44	57.32%
Wirral Half Marathon	13.1mi	10 Sep	1:47:09	59.93%
Birkenhead parkrun	5km	9 Sep	22:48	62.18%
Whistle Stop Tour of Wirral Day 2 Thurstaston Country Park	8mi	9 Sep	1:04:16	59.48%
Whistle Stop Tour of Wirral Day 1 Arrowe Park	5mi	8 Sep	38:10	61.40%
Wirral Seaside runs	5km	30 Aug	21:29	65.99%
Birkenhead parkrun	5km	26 Aug	22:05	64.20%
Birkenhead parkrun	5km	19 Aug	21:52	64.34%
Birkenhead parkrun	5km	12 Aug	22:55	61.39%
Birkenhead parkrun	5km	5 Aug	22:46	61.80%
Birkenhead parkrun	5km	29 Jul	22:50	61.62%
Birkenhead parkrun	5km	22 Jul	23:22	60.21%
Birkenhead parkrun	5km	15 Jul	22:18	63.09%
Birkenhead parkrun	5km	8 Jul	23:19	60.34%
Wirral Coastal Run	12mi	8 Jul	1:55:13	50.51%
Tour of Merseyside Race #2 - Thurstaston Multi-terrain	6mi	3 Jul	46:33	60.74%
Birkenhead parkrun	5km	1 Jul	22:35	62.30%
Birkenhead parkrun	5km	24 Jun	22:09	63.52%
Birkenhead parkrun	5km	10 Jun	22:44	61.89%
Wepre parkrun	5km	3 Jun	24:49	56.69%
Rock ‘n’ Roll Liverpool Half Marathon	13.1mi	28 May	1:54:33	55.60%
Chester parkrun	5km	27 May	25:01	56.24%
Chester Half marathon	13.1mi	21 May	2:01:34	52.39%
Birkenhead parkrun	5km	20 May	25:22	55.46%
Abingdon parkrun	5km	13 May	22:49	61.66%
Birkenhead parkrun	5km	6 May	22:08	63.57%
Crosby parkrun	5km	29 Apr	22:06	63.66%
Birkenhead parkrun	5km	22 Apr	23:26	60.04%
Birkenhead parkrun	5km	15 Apr	23:00	61.17%
Markeaton parkrun	5km	8 Apr	24:24	57.66%
Birkenhead parkrun	5km	1 Apr	25:06	56.05%
Birkenhead parkrun	5km	25 Mar	22:35	62.30%
Delamere parkrun	5km	18 Mar	25:11	55.87%
wrexham half marathon	13.1mi	12 Mar		0.00%
Birkenhead parkrun	5km	11 Mar	25:18	55.61%
Croxteth Hall parkrun	5km	25 Feb	25:05	56.09%
Birkenhead parkrun	5km	18 Feb	24:12	58.14%
Birkenhead parkrun	5km	11 Feb	23:45	59.24%
Erddig parkrun	5km	4 Feb	24:25	57.62%
Birkenhead parkrun	5km	28 Jan	23:47	59.16%
Ellesmere Port parkrun	5km	21 Jan	24:11	58.18%
Four Villages Half Marathon	13.1mi	15 Jan	2:01:09	52.57%
Chester parkrun	5km	7 Jan	23:35	59.66%
2016	Distance	Date	Result	WAVA
Birkenhead parkrun	5km	31 Dec	22:51	61.57%
Birkenhead parkrun	5km	24 Dec	23:18	60.38%
Birkenhead parkrun	5km	17 Dec	23:12	60.64%
Chester parkrun	5km	10 Dec	23:43	59.32%
Birkenhead parkrun	5km	3 Dec	22:50	61.62%
Oxford parkrun	5km	26 Nov	23:49	59.07%
Birkenhead parkrun	5km	12 Nov	23:17	60.43%
Birkenhead parkrun	5km	5 Nov	22:41	62.02%
Snowdonia Marathon	26.2mi	29 Oct	4:37:13	47.74%
Birkenhead parkrun	5km	22 Oct	22:03	63.81%
Birkenhead parkrun	5km	15 Oct	22:53:00	1.02%
Birkenhead parkrun	5km	8 Oct	21:40	64.93%
Birkenhead parkrun	5km	1 Oct	24:07	58.34%
Baxters Loch Ness Marathon	26.2mi	25 Sep	4:40:08	47.24%
Bicester parkrun	5km	17 Sep	20:57	67.16%
Birkenhead parkrun	5km	10 Sep	22:52	61.53%
South Cheshire 20	20mi	4 Sep	3:02:12	54.27%
Birkenhead parkrun	5km	3 Sep	21:02	66.89%
Birkenhead parkrun	5km	27 Aug	23:34	59.70%
Birkenhead parkrun	5km	13 Aug	20:48	67.12%
Birkenhead parkrun	5km	6 Aug	25:28	54.82%
Birkenhead parkrun	5km	30 Jul	20:35	67.83%
Birkenhead parkrun	5km	23 Jul	24:26	57.14%
Birkenhead parkrun	5km	16 Jul	21:37	64.58%
Tour Of Merseyside Day 6 of 6	12mi	9 Jul	1:35:42	60.32%
Tour Of Merseyside Day 5 of 6	10km	8 Jul	44:22	65.50%
Tour Of Merseyside Day 4 of 6	5mi	7 Jul	36:46	62.77%
Tour Of Merseyside Day 3 of 6	10mi	5 Jul	1:16:09	62.53%
Tour Of Merseyside Day 2 of 6	10km	4 Jul	46:40	62.27%
Southport Half Marathon	13.1mi	3 Jul	1:43:34	61.00%
Tour Of Merseyside Day 1 of 6	13.1mi	3 Jul	1:43:34	61.00%
Birkenhead parkrun	5km	2 Jul	24:16	57.53%
Birkenhead parkrun	5km	25 Jun	22:26	62.23%
Birkenhead parkrun	5km	18 Jun	21:30	64.94%
Birkenhead parkrun	5km	11 Jun	24:11	57.73%
Birkenhead parkrun	5km	4 Jun	22:44	61.41%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	29 May	4:41:00	46.70%
Wepre parkrun	5km	28 May	27:05	51.55%
White Peak Marathon	26.2mi	21 May	4:21:15	50.23%
Birkenhead parkrun	5km	14 May	20:21	68.60%
Birkenhead parkrun	5km	7 May	20:43	67.39%
Birkenhead parkrun	5km	30 Apr	23:21	59.79%
Ellesmere Port parkrun	5km	16 Apr	23:44	58.82%
Birkenhead parkrun	5km	9 Apr	22:03	63.32%
Birkenhead parkrun	5km	2 Apr	23:22	59.75%
Birkenhead parkrun	5km	26 Mar	22:38	61.68%
Birkenhead parkrun	5km	19 Mar	22:36	61.77%
Birkenhead parkrun	5km	12 Mar	20:52	66.91%
Birkenhead parkrun	5km	5 Mar	21:36	64.63%
Birkenhead parkrun	5km	27 Feb	22:22	62.42%
Birkenhead parkrun	5km	20 Feb	21:51	63.89%
Birkenhead parkrun	5km	13 Feb	21:19	65.49%
Birkenhead parkrun	5km	6 Feb	21:50	63.94%
Birkenhead parkrun	5km	30 Jan	22:10	62.98%
Birkenhead parkrun	5km	23 Jan	21:15	65.70%
Four Villages Half Marathon	13.1mi	17 Jan	1:40:05	63.13%
Birkenhead parkrun	5km	16 Jan	27:04	51.58%
Birkenhead parkrun	5km	9 Jan	22:00	63.46%
Birkenhead parkrun	5km	2 Jan	21:42	64.34%
Princes parkrun, Liverpool	5km	1 Jan	21:49	63.99%
2015	Distance	Date	Result	WAVA
Birkenhead parkrun	5km	26 Dec	21:24	65.24%
Birkenhead parkrun	5km	19 Dec	22:23	62.37%
Birkenhead parkrun	5km	12 Dec	21:45	64.19%
Liverpool Santa Dash	2.84mi	6 Dec		0.00%
Birkenhead parkrun	5km	5 Dec	24:48	56.29%
Birkenhead parkrun	5km	28 Nov	21:21	65.39%
Birkenhead parkrun	5km	21 Nov	22:08	63.08%
Birkenhead parkrun	5km	7 Nov	22:31	62.00%
Birkenhead parkrun	5km	31 Oct	24:18	57.45%
Snowdonia Marathon	26.2mi	24 Oct	4:43:48	46.24%
Yorkshire Marathon	26.2mi	11 Oct	4:11:53	52.10%
Birkenhead Parkrun	5km	3 Oct	21:01	66.43%
The Sandstone Trail A Race	17.1mi	27 Sep	2:49:59	49.32%
Birkenhead parkrun	5km	26 Sep	21:19	65.49%
Wirral Half Marathon	13.1mi	13 Sep	1:42:55	61.39%
Birkenhead parkrun	5km	12 Sep	27:25	50.92%
Whistle Stop Tour - Arrow Park	5mi	11 Sep	37:27	61.62%
Ellesmere Port parkrun	5km	5 Sep	21:44	64.24%
Birkenhead parkrun	5km	29 Aug	21:00	66.48%
Oxford parkrun	5km	22 Aug	21:43	63.80%
Birkenhead parkrun	5km	15 Aug	21:08	65.56%
Birkenhead parkrun	5km	8 Aug	20:55	66.24%
Birkenhead parkrun	5km	1 Aug	21:13	65.31%
Ellesmere Port parkrun	5km	25 Jul	23:28	59.05%
Birkenhead parkrun	5km	18 Jul	21:23	64.80%
Tour Of Merseyside Day 6 of 6	12mi	11 Jul	1:41:07	56.63%
Tour Of Merseyside Day 5 of 6	10km	10 Jul		0.00%
Tour Of Merseyside Day 4 of 6	5mi	9 Jul	37:26	61.19%
Tour Of Merseyside Day 3 of 6	10mi	7 Jul	1:18:48	59.95%
Tour Of Merseyside Day 2 of 6	10km	6 Jul	48:26	59.55%
Southport Half Marathon	13.1mi	5 Jul	1:48:57	57.53%
Tour Of Merseyside Day 1 of 6	13.1mi	5 Jul	1:49:20	57.33%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	14 Jun	4:21:30	49.76%
Delamere parkrun	5km	30 May	22:00	62.98%
Brathay Windermere Marathon	26.2mi	17 May	4:03:31	53.44%
Ellesmere Port parkrun	5km	9 May	22:39	61.17%
Oxford parkrun	5km	2 May	21:54	63.27%
Brockwell parkrun, Herne Hill	5km	25 Apr	22:19	62.09%
Princes parkrun, Liverpool	5km	18 Apr	21:58	63.08%
Princes parkrun, Liverpool	5km	11 Apr	23:26	59.13%
Ellesmere Port parkrun	5km	4 Apr	24:35	56.36%
Princes parkrun, Liverpool	5km	28 Mar	23:07	59.94%
Ellesmere Port parkrun	5km	21 Mar	24:32	56.48%
Barcelona Marathon	26.2mi	15 Mar	4:07:46	52.52%
Ellesmere Port parkrun	5km	7 Mar	23:38	58.63%
Village Bakery Half Marathon	13.1mi	15 Feb	1:44:38	59.90%
Ellesmere Port parkrun	5km	7 Feb	23:18	59.47%
Princes parkrun, Liverpool	5km	31 Jan	23:04	60.07%
Ellesmere Port parkrun	5km	24 Jan	25:07	55.17%
Four Villages Half Marathon - CANCELLED!	13.1mi	18 Jan		0.00%
Ellesmere Port parkrun	5km	10 Jan	24:45	55.98%
2014	Distance	Date	Result	WAVA
Princes parkrun, Liverpool	5km	20 Dec	22:26	61.77%
Ellesmere Port parkrun	5km	13 Dec	22:51	60.64%
Ellesmere Port parkrun	5km	29 Nov	23:45	58.34%
Princes parkrun, Liverpool	5km	22 Nov	22:48	60.77%
Ellesmere Port parkrun	5km	15 Nov	27:45	49.93%
Ellesmere Port parkrun	5km	8 Nov	23:33	58.84%
Snowdonia Marathon	26.2mi	25 Oct	4:47:41	45.24%
Wirral 10k	10km	12 Oct	47:38	60.55%
MBNA Chester Marathon	26.2mi	5 Oct	4:26:27	48.84%
Mersey Tunnel 10k	10km	8 Jun	51:38	55.44%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	25 May	4:25:59	48.52%
London Marathon	26.2mi	13 Apr	4:27:00	48.34%
Delamere parkrun	5km	22 Feb	23:50	57.70%
Four Villages Half Marathon	13.1mi	19 Jan	1:49:36	56.73%
2013	Distance	Date	Result	WAVA
Snowdonia Marathon	26.2mi	26 Oct	4:56:08	43.58%
Wirral Half Marathon	13.1mi	13 Oct	1:55:13	53.96%
Berlin Marathon	26.2mi	29 Sep	4:21:44	49.31%
Trail Marathon Wales	26.2mi	22 Jun		0.00%
Chester half marathon	13.1mi	12 May		0.00%
London Marathon	26.2mi	21 Apr		0.00%
Barcelona Marathon	26.2mi	17 Mar		0.00%
Four Villages Half Marathon CANCELLED	13.1mi	20 Jan		0.00%
2012	Distance	Date	Result	WAVA
Hell Up North	11mi	3 Nov	2:12:52	38.51%
Run Liverpool Marathon	26.2mi	14 Oct	4:42:34	45.30%
Derwentwater Trail Race	15km	1 Sep	1:23:08	51.95%
Edinburgh Marathon	26.2mi	27 May	5:17:35	39.97%
Hawkshead Trail Challenge	17km	28 Apr	1:50:15	44.22%
Liverpool Half Marathon	13.1mi	18 Mar	1:49:33	55.87%
Four Villages Half Marathon	13.1mi	22 Jan	1:58:45	51.54%
2011	Distance	Date	Result	WAVA
Coniston Trail Race	15km	1 Oct	1:32:24	46.39%
Oxford Half Marathon	13.1mi	25 Sep	2:04:21	49.22%
RNLI Summer Series 10k - Crosby	10km	6 Aug	52:30	53.32%
2010	Distance	Date	Result	WAVA
Sefton Park 10K	10km	3 Oct	56:00	49.99%

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