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Sprout M45

About

Race Times

All Races

Mileage

Training

UTS

Races
263
Miles
10741
Miles
3
Miles
609
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

Planned Races
20th Mar 21	Cartmel Trail Challenge 18K

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Buddies

Dist	Races	PB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	181	20:21 6:33/mi					22:26	20:55	20:21	21:19	21:02	21:22
5mi	9	36:35 7:19/mi						37:26	36:46	39:51	36:35
6mi	3	46:33 7:46/mi								46:33	48:54
10km	8	43:07 6:56/mi	56:00	52:30			47:38	48:26	46:40	43:07
8mi	3	1:03:54 7:59/mi								1:04:16	1:03:54	1:14:53
15km	2	1:23:08 8:55/mi			1:23:08
10mi	3	1:16:09 7:37/mi						1:18:48	1:16:09		1:19:29
17km	1	1:50:15 10:26/mi			1:50:15
12mi	4	1:35:42 7:59/mi						1:41:07	1:35:42	1:55:13	1:43:21
13.1mi	25	1:40:05 7:38/mi		2:04:21	1:49:33	1:55:13	1:49:36	1:42:55	1:40:05	1:47:09	1:43:55	1:51:35	1:41:55
17.1mi	1	2:49:59 9:56/mi						2:49:59
20mi	1	3:02:12 9:07/mi							3:02:12
26.2mi	21	4:03:31 9:18/mi			4:42:34	4:21:44	4:25:59	4:03:31	4:21:15	4:45:00	4:39:32	4:18:27

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	43	0	0	0	0	0	0	0	0	0	0	0	43
2020	130	112	159	131	204	193	127	161	144	159	170	115	1806
2020	0	0	0	66	0	10	10	52	42	0	0	0	180
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	73	92	51	48	43	42	44	109	76	50	95	788
2012	0	11	0	0	37	0	53	93	0	22	0	0	216
2011	0	0	0	0	0	0	5	0	0	0	0	0	5

Sat 19th Dec Dec 19	Sun 20th Dec Dec 20	Mon 21st Dec Dec 21	Tue 22nd Dec Dec 22	Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25
12.1mi, 1:49:58 Running - General Split Summary === 1) 0.5m - 4:47(9:34/m) 123/138bpm 59cal 6.27/6.76mph 2) 0.5m - 4:26(8:52/m) 151/178bpm 70cal 6.76/7.01mph 3) 0.5m - 4:34(9:08/m) 130/175bpm 58cal 6.56/7.45mph 4) 0.5m - 4:24(8:49/m) 128/143bpm 51cal 6.81/7.76mph 5) 0.5m - 4:47(9:34/m) 134/139bpm 63cal 6.27/6.7mph 6) 0.5m - 4:31(9:03/m) 125/132bpm 45cal 6.63/7.24mph 7) 0.5m - 4:21(8:41/m) 123/134bpm 41cal 6.91/7.83mph 8) 0.5m - 4:26(8:53/m) 127/131bpm 46cal 6.76/7.18mph 9) 0.5m - 4:30(8:59/m) 124/128bpm 39cal 6.68/7.08mph 10) 0.5m - 4:38(9:16/m) 123/127bpm 38cal 6.47/6.74mph 11) 0.5m - 4:37(9:13/m) 128/136bpm 47cal 6.51/6.76mph 12) 0.5m - 4:32(9:04/m) 124/135bpm 38cal 6.62/6.89mph 13) 0.5m - 4:31(9:01/m) 124/135bpm 36cal 6.65/6.76mph 14) 0.5m - 4:34(9:07/m) 124/134bpm 37cal 6.58/6.87mph 15) 0.5m - 4:51(9:42/m) 124/127bpm 37cal 6.18/6.8mph 16) 0.5m - 4:25(8:50/m) 128/148bpm 40cal 6.8/6.93mph 17) 0.5m - 4:44(9:27/m) 131/140bpm 48cal 6.35/6.91mph 18) 0.5m - 4:35(9:10/m) 139/142bpm 61cal 6.55/7.01mph 19) 0.5m - 4:37(9:15/m) 120/132bpm 27cal 6.49/7.1mph 20) 0.5m - 4:38(9:15/m) 126/161bpm 36cal 6.48/6.87mph 21) 0.5m - 4:22(8:44/m) 133/176bpm 41cal 6.87/6.99mph 22) 0.5m - 4:27(8:54/m) 172/181bpm 84cal 6.74/7.03mph 23) 0.5m - 4:19(8:37/m) 161/174bpm 73cal 6.96/7.37mph 24) 0.5m - 4:29(8:57/m) 145/159bpm 61cal 6.7/6.91mph 25) 0.1m - 54(9:11/m) 144/145bpm 12cal 6.53/6.66mph Add a comment	6.2mi, 52:23 Running - General Split Summary === 1) 0.5m - 4:29(8:58/m) 120/156bpm 52cal 6.69/7.91mph 2) 0.5m - 4:22(8:45/m) 119/123bpm 48cal 6.86/6.99mph 3) 0.5m - 4:21(8:41/m) 126/130bpm 53cal 6.9/7.01mph 4) 0.5m - 4:16(8:33/m) 129/136bpm 54cal 7.02/7.14mph 5) 0.5m - 4:17(8:33/m) 131/140bpm 54cal 7.01/7.24mph 6) 0.5m - 4:10(8:20/m) 128/134bpm 48cal 7.2/7.91mph 7) 0.5m - 4:09(8:18/m) 131/135bpm 51cal 7.23/7.39mph 8) 0.5m - 4:06(8:13/m) 138/141bpm 56cal 7.3/7.45mph 9) 0.5m - 4:12(8:24/m) 139/145bpm 58cal 7.15/7.35mph 10) 0.5m - 4:09(8:18/m) 144/151bpm 61cal 7.23/7.58mph 11) 0.5m - 4:04(8:08/m) 143/153bpm 58cal 7.37/7.68mph 12) 0.5m - 3:51(7:42/m) 137/144bpm 48cal 7.8/8.25mph 13) 0.23m - 1:56(8:29/m) 137/141bpm 24cal 7.07/7.93mph Add a comment	7.1mi, 1:04:10 Running - Hill Work Split Summary === 1) 1.87m - 18:45(10:00/m) 124/155bpm 231cal 6/6.95mph 2) 0.17m - 1:31(8:45/m) 127/142bpm 16cal 6.86/8.39mph 3) 0.24m - 2:17(9:35/m) 146/173bpm 35cal 6.26/6.87mph 4) 0.17m - 1:31(8:53/m) 147/155bpm 24cal 6.76/6.8mph 5) 0.23m - 2:10(9:17/m) 138/146bpm 30cal 6.46/6.82mph 6) 0.24m - 2:01(8:35/m) 139/142bpm 29cal 6.99/7.18mph 7) 0.29m - 2:50(9:36/m) 124/143bpm 27cal 6.25/7.2mph 8) 0.11m - 59(8:44/m) 118/121bpm 7cal 6.87/6.95mph 9) 0.17m - 1:26(8:13/m) 121/123bpm 11cal 7.31/7.18mph 10) 0.25m - 2:02(8:09/m) 121/124bpm 16cal 7.36/7.89mph 11) 0.3m - 2:25(8:08/m) 125/133bpm 23cal 7.38/7.58mph 12) 0.29m - 2:26(8:30/m) 144/161bpm 34cal 7.05/7.85mph 13) 0.59m - 4:48(8:09/m) 134/160bpm 56cal 7.36/7.66mph 14) 0.17m - 1:29(8:43/m) 143/151bpm 21cal 6.88/7.53mph 15) 0.26m - 2:05(8:00/m) 135/150bpm 26cal 7.5/7.6mph 16) 0.14m - 1:09(8:18/m) 147/156bpm 17cal 7.23/7.74mph 17) 0.21m - 1:44(8:10/m) 151/170bpm 28cal 7.34/7.47mph 18) 0.1m - 47(7:51/m) 145/155bpm 11cal 7.64/7.85mph 19) 0.19m - 1:31(7:58/m) 149/161bpm 24cal 7.53/7.76mph 20) 0.1m - 44(7:07/m) 140/145bpm 9cal 8.42/8.83mph 21) 0.23m - 1:50(7:50/m) 147/161bpm 28cal 7.66/8.81mph 22) 0.77m - 7:42(10:02/m) 127/144bpm 61cal 5.98/8.16mph Add a comment	-	-	-	-
Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	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
-	-	-	2.8mi, 49:30 Cross-Training - General Split Summary === 1) 2.75m - 49:30(18:01/m) 96/129bpm 297cal 55/59rpm 3.33/4.38mph Add a comment	4.9mi, 1:29:28 Cross-Training - General Split Summary === 1) 4.87m - 1:29:28(18:22/m) 83/112bpm 387cal 55/64rpm 3.27/4.32mph Add a comment	3.1mi, 1:14:40 Cross-Training - General Split Summary === 1) 3.05m - 1:14:40(24:28/m) 95/121bpm 427cal 51/79rpm 2.45/4.03mph Add a comment	3.4mi, 31:07 Running - General Split Summary === 1) 0.5m - 4:45(9:30/m) 113/123bpm 49cal 6.32/6.76mph 2) 0.5m - 4:36(9:13/m) 117/123bpm 50cal 6.51/6.7mph 3) 0.5m - 4:37(9:13/m) 128/136bpm 59cal 6.51/6.66mph 4) 0.5m - 4:23(8:46/m) 135/142bpm 62cal 6.85/7.16mph 5) 0.5m - 4:25(8:51/m) 138/144bpm 64cal 6.78/7.18mph 6) 0.5m - 4:26(8:51/m) 136/140bpm 61cal 6.78/7.28mph 7) 0.41m - 3:55(9:32/m) 141/150bpm 58cal 6.3/6.62mph Add a comment
Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8
-	5mi, 45:29 Running - General Split Summary === 1) 0.5m - 4:39(9:18/m) 114/125bpm 50cal 6.45/7.62mph 2) 0.5m - 4:43(9:27/m) 127/148bpm 60cal 6.36/6.68mph 3) 0.5m - 4:27(8:55/m) 139/152bpm 66cal 6.73/6.95mph 4) 0.5m - 4:30(9:00/m) 142/150bpm 68cal 6.67/7.14mph 5) 0.5m - 4:27(8:55/m) 139/143bpm 65cal 6.73/7.14mph 6) 0.5m - 4:47(9:34/m) 145/174bpm 72cal 6.27/7.03mph 7) 0.5m - 4:26(8:52/m) 145/158bpm 67cal 6.77/7.03mph 8) 0.5m - 4:31(9:03/m) 147/159bpm 70cal 6.63/7.66mph 9) 0.5m - 4:24(8:48/m) 149/153bpm 69cal 6.82/7.16mph 10) 0.5m - 4:28(8:55/m) 141/145bpm 61cal 6.72/6.95mph 11) 0.01m - 6(7:09/m) 144/144bpm 1cal 8.4/6.72mph Add a comment	7.2mi, 1:01:24 Running - Hill Work Split Summary === 1) 1.25m - 11:47(9:24/m) 123/144bpm 142cal 6.38/7.28mph 2) 0.29m - 2:24(8:22/m) 130/136bpm 31cal 7.18/8.58mph 3) 0.17m - 1:23(8:04/m) 138/151bpm 19cal 7.43/7.47mph 4) 0.16m - 1:24(8:34/m) 142/148bpm 21cal 7.01/7.49mph 5) 0.3m - 2:24(8:02/m) 142/152bpm 36cal 7.47/7.72mph 6) 0.29m - 2:28(8:36/m) 147/172bpm 38cal 6.98/7.87mph 7) 0.18m - 1:23(7:52/m) 162/174bpm 24cal 7.63/7.56mph 8) 0.17m - 1:22(8:11/m) 159/166bpm 22cal 7.33/7.74mph 9) 0.29m - 2:15(7:43/m) 155/167bpm 37cal 7.77/7.87mph 10) 0.29m - 2:27(8:23/m) 163/171bpm 42cal 7.16/8.33mph 11) 0.17m - 1:24(8:09/m) 160/169bpm 24cal 7.36/7.24mph 12) 0.17m - 1:23(8:14/m) 159/167bpm 22cal 7.29/8.56mph 13) 0.29m - 2:15(7:41/m) 156/167bpm 37cal 7.82/7.93mph 14) 0.29m - 2:25(8:19/m) 164/170bpm 42cal 7.21/8.1mph 15) 0.17m - 1:23(7:58/m) 162/171bpm 23cal 7.53/7.51mph 16) 0.17m - 1:24(8:18/m) 162/167bpm 23cal 7.23/7.74mph 17) 0.29m - 2:14(7:35/m) 157/168bpm 37cal 7.91/7.99mph 18) 0.29m - 2:26(8:30/m) 165/172bpm 42cal 7.06/7.91mph 19) 0.18m - 1:19(7:29/m) 166/171bpm 23cal 8.02/8.04mph 20) 0.18m - 1:22(7:46/m) 166/170bpm 23cal 7.73/8.39mph 21) 1.57m - 14:34(9:18/m) 140/177bpm 155cal 6.45/8.08mph Add a comment	1.7mi, 28:21 Cross-Training - General Split Summary === 1) 1.67m - 28:21(17:00/m) 85/124bpm 136cal 56/60rpm 3.53/11.02mph Add a comment 0.4mi, 7:41 Cross-Training - General Split Summary === 1) 0.43m - 7:41(18:04/m) 93/142bpm 49cal 56/60rpm 3.32/4.22mph Add a comment	-	6mi, 53:10 Running - General Split Summary === 1) 0.5m - 4:40(9:20/m) 135/152bpm 66cal 6.43/7.14mph 2) 0.5m - 4:30(8:59/m) 138/145bpm 66cal 6.68/6.97mph 3) 0.5m - 4:23(8:46/m) 145/153bpm 67cal 6.85/7.06mph 4) 0.5m - 4:27(8:55/m) 146/151bpm 69cal 6.73/7.08mph 5) 0.5m - 4:32(9:05/m) 153/170bpm 73cal 6.61/7.08mph 6) 0.5m - 4:20(8:40/m) 156/160bpm 71cal 6.92/7.22mph 7) 0.5m - 4:22(8:44/m) 162/179bpm 75cal 6.87/7.26mph 8) 0.5m - 4:18(8:36/m) 167/175bpm 75cal 6.98/7.22mph 9) 0.5m - 4:19(8:37/m) 168/179bpm 77cal 6.96/7.08mph 10) 0.5m - 4:17(8:33/m) 165/172bpm 74cal 7.02/7.12mph 11) 0.5m - 4:24(8:48/m) 160/173bpm 73cal 6.82/7.14mph 12) 0.5m - 4:31(9:02/m) 160/175bpm 74cal 6.65/6.97mph 13) 0.01m - 8(10:14/m) 165/165bpm 2cal 5.86/6.64mph Add a comment	-
Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15
7mi, 59:07 Running - Intervals Split Summary === 1) 2.3m - 20:20(8:51/m) 132/151bpm 265cal 6.78/7.6mph 2) 0.15m - 1:01(6:31/m) 140/147bpm 14cal 9.21/9.43mph 3) 0.1m - 1:00(10:18/m) 144/145bpm 14cal 5.82/9.02mph 4) 0.15m - 1:01(6:32/m) 146/158bpm 14cal 9.18/9.16mph 5) 0.11m - 1:01(9:15/m) 151/158bpm 15cal 6.49/9.18mph 6) 0.15m - 1:01(6:36/m) 150/156bpm 15cal 9.1/9.46mph 7) 0.1m - 1:01(10:12/m) 151/159bpm 15cal 5.88/9.12mph 8) 0.16m - 1:01(6:29/m) 152/157bpm 15cal 9.26/9.35mph 9) 0.11m - 1:01(9:39/m) 152/158bpm 15cal 6.21/9.25mph 10) 0.16m - 1:01(6:24/m) 153/158bpm 16cal 9.37/9.62mph 11) 0.1m - 1:01(9:46/m) 153/158bpm 15cal 6.14/9.2mph 12) 0.16m - 1:01(6:26/m) 153/159bpm 15cal 9.32/9.43mph 13) 0.11m - 1:01(9:21/m) 154/159bpm 16cal 6.42/9.31mph 14) 0.16m - 1:01(6:21/m) 154/162bpm 15cal 9.46/9.56mph 15) 0.1m - 1:01(10:28/m) 156/162bpm 16cal 5.73/9.48mph 16) 0.16m - 1:01(6:24/m) 156/161bpm 16cal 9.37/9.54mph 17) 0.1m - 1:01(10:04/m) 154/160bpm 16cal 5.96/9.12mph 18) 0.16m - 1:01(6:19/m) 157/162bpm 16cal 9.5/9.64mph 19) 0.09m - 1:00(10:38/m) 157/164bpm 16cal 5.64/9.35mph 20) 0.16m - 1:01(6:17/m) 157/162bpm 16cal 9.54/9.64mph 21) 2.22m - 19:33(8:48/m) 147/163bpm 272cal 6.82/9.39mph Add a comment	5mi, 43:48 Running - General Split Summary === 1) 0.5m - 4:33(9:06/m) 156/180bpm 72cal 6.59/7.01mph 2) 0.5m - 4:23(8:47/m) 175/181bpm 81cal 6.83/7.1mph 3) 0.5m - 4:23(8:46/m) 153/178bpm 67cal 6.85/7.18mph 4) 0.5m - 4:28(8:57/m) 143/149bpm 63cal 6.71/6.93mph 5) 0.5m - 4:25(8:50/m) 145/148bpm 64cal 6.8/7.43mph 6) 0.5m - 4:16(8:32/m) 147/158bpm 62cal 7.03/7.26mph 7) 0.5m - 4:19(8:37/m) 148/153bpm 63cal 6.96/7.2mph 8) 0.5m - 4:23(8:46/m) 152/160bpm 67cal 6.85/7.1mph 9) 0.5m - 4:15(8:31/m) 145/148bpm 59cal 7.05/7.22mph 10) 0.5m - 4:17(8:33/m) 147/153bpm 59cal 7.02/7.39mph 11) 0.01m - 6(10:41/m) 151/151bpm 1cal 5.61/6.26mph Add a comment	-	6.3mi, 55:41 Running - Hill Work Split Summary === 1) 2.03m - 18:20(9:02/m) 143/183bpm 268cal 6.64/7.7mph 2) 0.14m - 1:01(7:21/m) 138/159bpm 12cal 8.15/9.18mph 3) 0.14m - 1:28(10:11/m) 155/159bpm 23cal 5.89/8.06mph 4) 0.1m - 46(7:21/m) 155/156bpm 12cal 8.17/9.14mph 5) 0.11m - 1:07(10:11/m) 157/165bpm 17cal 5.89/8.18mph 6) 0.07m - 32(7:27/m) 152/161bpm 8cal 8.05/8.81mph 7) 0.1m - 56(9:36/m) 158/161bpm 14cal 6.25/8.58mph 8) 0.13m - 1:01(7:37/m) 155/163bpm 16cal 7.88/9.06mph 9) 0.14m - 1:24(10:11/m) 157/163bpm 22cal 5.89/7.95mph 10) 0.11m - 46(7:19/m) 152/165bpm 11cal 8.19/9.54mph 11) 0.11m - 1:11(10:31/m) 159/168bpm 19cal 5.7/8.68mph 12) 0.07m - 31(7:08/m) 153/156bpm 7cal 8.4/9.25mph 13) 0.1m - 1:02(10:12/m) 155/159bpm 16cal 5.88/8.85mph 14) 0.13m - 1:00(7:42/m) 156/161bpm 15cal 7.79/9.29mph 15) 0.13m - 1:19(10:34/m) 156/160bpm 20cal 5.68/7.7mph 16) 0.1m - 46(7:48/m) 152/156bpm 11cal 7.68/8.91mph 17) 0.11m - 1:14(11:00/m) 156/161bpm 19cal 5.45/7.74mph 18) 0.07m - 31(7:13/m) 146/154bpm 7cal 8.31/9.68mph 19) 0.1m - 1:00(10:16/m) 157/168bpm 15cal 5.84/8.56mph 20) 0.14m - 1:01(7:21/m) 145/157bpm 13cal 8.17/9.56mph 21) 0.13m - 1:22(10:55/m) 154/172bpm 19cal 5.49/8.06mph 22) 0.1m - 46(7:18/m) 152/156bpm 11cal 8.23/9.52mph 23) 0.1m - 1:08(11:31/m) 157/182bpm 18cal 5.21/8.58mph 24) 0.07m - 31(7:16/m) 153/158bpm 8cal 8.25/9.16mph 25) 0.06m - 1:00(18:06/m) 152/158bpm 15cal 3.32/8.54mph 26) 1.67m - 13:56(8:19/m) 149/158bpm 196cal 7.21/7.83mph Add a comment	3.1mi, 26:44 Running - General Split Summary === 1) 0.5m - 4:31(9:01/m) 145/187bpm 64cal 6.65/7.18mph 2) 0.5m - 4:23(8:45/m) 134/143bpm 58cal 6.86/7.18mph 3) 0.5m - 4:20(8:41/m) 146/161bpm 65cal 6.91/7.03mph 4) 0.5m - 4:12(8:23/m) 145/152bpm 62cal 7.16/7.53mph 5) 0.5m - 4:15(8:30/m) 145/153bpm 62cal 7.06/7.41mph 6) 0.5m - 4:10(8:19/m) 144/149bpm 60cal 7.21/7.35mph 7) 0.11m - 55(8:16/m) 136/139bpm 10cal 7.26/7.33mph Add a comment	-	-

2020	Distance	Date	Result	WAVA
Essar Four Villages Half Marathon	13.1mi	19 Jan	1:41:55	62.30%
2019	Distance	Date	Result	WAVA
Birkenhead parkrun	5km	21 Dec	21:22	67.50%
Birkenhead parkrun	5km	7 Dec	24:48	58.16%
Birkenhead parkrun	5km	23 Nov	21:47	66.21%
Birkenhead parkrun	5km	16 Nov	21:39	66.62%
Birkenhead parkrun	5km	9 Nov	21:38	66.67%
Birkenhead parkrun	5km	2 Nov	22:52	63.07%
Snowdonia Marathon	26.2mi	26 Oct	4:18:27	51.74%
Birkenhead parkrun	5km	19 Oct	25:30	56.56%
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	56.40%
Whistle Stop Tour - Thurstaston Country Park	8mi	7 Sep	1:14:53	50.76%
Whistle Stop Tour - Arrowe Park	5mi	6 Sep	39:34	59.39%
Liverpool Rock 'n' Roll Half Marathon	13.1mi	26 May	2:01:00	52.03%
Essar Four Villages Half Marathon	13.1mi	20 Jan	1:51:35	56.42%
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	60.59%
Whistle Stop Tour - Thurstaston Country Park	8mi	8 Sep	1:03:54	59.00%
Birkenhead parkrun	5km	8 Sep	22:17	64.25%
Whistle Stop Tour - Arrowe Park	5mi	7 Sep	37:31	62.14%
Birkenhead parkrun	5km	1 Sep	21:54	65.37%
Wirral Seaside runs	5km	29 Aug	21:21	67.05%
Birkenhead parkrun	5km	25 Aug	22:06	64.78%
Birkenhead parkrun	5km	18 Aug	26:00	54.66%
Bicester parkrun	5km	11 Aug	21:02	67.57%
Birkenhead parkrun	5km	4 Aug	21:21	66.56%
Birkenhead parkrun	5km	28 Jul	23:50	59.63%
Wirral Seaside 5k	5km	25 Jul	21:39	65.64%
Birkenhead parkrun	5km	21 Jul	21:46	65.29%
Birkenhead parkrun	5km	14 Jul	24:43	57.50%
Wirral Coastal Run	12mi	7 Jul	1:43:21	55.24%
Tour of Merseyside Race #5	6mi	6 Jul	44:36	62.42%
Tour of Merseyside Race #4 - Raging Red Bull 5	5mi	5 Jul	36:35	63.22%
Tour of Merseyside Race #3 - Sustrans Cycle Trail	10mi	3 Jul	1:19:29	59.40%
Tour of Merseyside Race #2 - Thurstaston Multi-terrain	6mi	2 Jul	48:54	56.93%
Southport Half Marathon	13.1mi	1 Jul	1:50:01	56.76%
Birkenhead parkrun	5km	30 Jun	25:04	56.69%
Wirral Seaside 5k	5km	27 Jun	22:38	62.79%
Birkenhead parkrun	5km	23 Jun	21:24	66.41%
Birkenhead parkrun	5km	16 Jun	21:35	65.84%
Birkenhead parkrun	5km	9 Jun	21:43	65.44%
Birkenhead Park 5m	5mi	6 Jun	36:36	63.19%
Knowsley parkrun	5km	2 Jun	22:21	63.58%
Wirral Seaside 5k	5km	30 May	22:05	64.35%
Northwich parkrun	5km	26 May	23:21	60.86%
Claire House Excalibur Half (Moel Famau)	13.1mi	13 May	2:49:33	36.83%
Birkenhead parkrun	5km	12 May	26:09	54.34%
Birkenhead parkrun	5km	5 May	25:07	56.58%
Chester Half Marathon	13.1mi	29 Apr	1:46:45	58.49%
Birkenhead parkrun	5km	28 Apr	26:55	52.80%
Wirral Seaside 5k	5km	25 Apr	21:43	65.44%
Birkenhead parkrun	5km	21 Apr	22:35	62.93%
Birkenhead parkrun	5km	14 Apr	25:05	56.66%
Greater Manchester Marathon	26.2mi	8 Apr	4:39:32	47.04%
Birkenhead parkrun	5km	31 Mar	23:38	60.13%
Wirral Seaside 5k	5km	28 Mar	22:34	62.97%
Birkenhead parkrun	5km	24 Mar	23:13	61.21%
Grindleford Gallop	21mi	17 Mar		0.00%
Birkenhead parkrun	5km	10 Mar	22:00	64.60%
Ellesmere Port parkrun	5km	3 Mar	23:23	60.77%
Birkenhead parkrun	5km	24 Feb	22:41	62.65%
Birkenhead parkrun	5km	17 Feb	24:49	57.26%
Parbold Hill Race	6.75mi	17 Feb		0.00%
Birkenhead parkrun	5km	10 Feb	26:48	53.03%
Birkenhead parkrun	5km	3 Feb	24:48	57.30%
Birkenhead parkrun	5km	27 Jan	24:43	57.50%
Essar Four Villages Half Marathon	13.1mi	21 Jan	1:51:23	56.06%
Birkenhead parkrun	5km	20 Jan	24:55	57.03%
Birkenhead parkrun	5km	13 Jan	23:23	60.77%
Phoenix parkrun	5km	6 Jan	23:20	60.91%
Chester parkrun	5km	1 Jan	24:03	59.09%
Wepre parkrun	5km	1 Jan	27:00	52.63%
2017	Distance	Date	Result	WAVA
Birkenhead parkrun	5km	30 Dec	23:54	59.46%
Birkenhead parkrun	5km	23 Dec	23:39	60.09%
Birkenhead parkrun	5km	16 Dec	22:15	63.87%
Birkenhead parkrun	5km	9 Dec	22:51	62.19%
Birkenhead parkrun	5km	2 Dec	24:13	58.68%
Birkenhead parkrun	5km	25 Nov	23:11	61.30%
Birkenhead parkrun	5km	18 Nov	21:44	65.39%
Birkenhead parkrun	5km	11 Nov	21:19	66.67%
St Helens Striders' Trail 5	5mi	5 Nov	39:51	58.04%
Birkenhead parkrun	5km	4 Nov	22:41	62.65%
Snowdonia Marathon	26.2mi	28 Oct	4:58:14	44.09%
Birkenhead parkrun	5km	21 Oct	25:32	55.66%
Birkenhead parkrun	5km	14 Oct	23:44	59.88%
MBNA Chester Marathon	26.2mi	8 Oct	4:45:00	46.14%
Birkenhead parkrun	5km	7 Oct	25:39	55.40%
Hoylake 10k	10km	24 Sep	43:07	66.86%
Birkenhead parkrun	5km	23 Sep	21:28	66.20%
Wepre parkrun	5km	16 Sep	24:44	57.46%
Wirral Half Marathon	13.1mi	10 Sep	1:47:09	58.28%
Birkenhead parkrun	5km	9 Sep	22:48	62.33%
Whistle Stop Tour of Wirral Day 2 Thurstaston Country Park	8mi	9 Sep	1:04:16	58.18%
Whistle Stop Tour of Wirral Day 1 Arrowe Park	5mi	8 Sep	38:10	60.60%
Wirral Seaside runs	5km	30 Aug	21:29	66.15%
Birkenhead parkrun	5km	26 Aug	22:05	64.35%
Birkenhead parkrun	5km	19 Aug	21:52	64.52%
Birkenhead parkrun	5km	12 Aug	22:55	61.56%
Birkenhead parkrun	5km	5 Aug	22:46	61.97%
Birkenhead parkrun	5km	29 Jul	22:50	61.79%
Birkenhead parkrun	5km	22 Jul	23:22	60.38%
Birkenhead parkrun	5km	15 Jul	22:18	63.26%
Wirral Coastal Run	12mi	8 Jul	1:55:13	49.14%
Birkenhead parkrun	5km	8 Jul	23:19	60.50%
Tour of Merseyside Race #2 - Thurstaston Multi-terrain	6mi	3 Jul	46:33	59.32%
Birkenhead parkrun	5km	1 Jul	22:35	62.47%
Birkenhead parkrun	5km	24 Jun	22:09	63.69%
Birkenhead parkrun	5km	10 Jun	22:44	62.06%
Wepre parkrun	5km	3 Jun	24:49	56.85%
Rock ‘n’ Roll Liverpool Half Marathon	13.1mi	28 May	1:54:33	54.06%
Chester parkrun	5km	27 May	25:01	56.39%
Chester Half marathon	13.1mi	21 May	2:01:34	50.94%
Birkenhead parkrun	5km	20 May	25:22	55.62%
Abingdon parkrun	5km	13 May	22:49	61.83%
Birkenhead parkrun	5km	6 May	22:08	63.74%
Crosby parkrun	5km	29 Apr	22:06	63.84%
Birkenhead parkrun	5km	22 Apr	23:26	60.20%
Birkenhead parkrun	5km	15 Apr	23:00	61.34%
Markeaton parkrun	5km	8 Apr	24:24	57.82%
Birkenhead parkrun	5km	1 Apr	25:06	56.21%
Birkenhead parkrun	5km	25 Mar	22:35	62.47%
Delamere parkrun	5km	18 Mar	25:11	56.02%
wrexham half marathon	13.1mi	12 Mar		0.00%
Birkenhead parkrun	5km	11 Mar	25:18	55.76%
Croxteth Hall parkrun	5km	25 Feb	25:05	56.24%
Birkenhead parkrun	5km	18 Feb	24:12	58.30%
Birkenhead parkrun	5km	11 Feb	23:45	59.40%
Erddig parkrun	5km	4 Feb	24:25	57.78%
Birkenhead parkrun	5km	28 Jan	23:47	59.32%
Ellesmere Port parkrun	5km	21 Jan	24:11	58.34%
Four Villages Half Marathon	13.1mi	15 Jan	2:01:09	51.11%
Chester parkrun	5km	7 Jan	23:35	59.82%
2016	Distance	Date	Result	WAVA
Birkenhead parkrun	5km	31 Dec	22:51	61.74%
Birkenhead parkrun	5km	24 Dec	23:18	60.55%
Birkenhead parkrun	5km	17 Dec	23:12	60.81%
Chester parkrun	5km	10 Dec	23:43	59.48%
Birkenhead parkrun	5km	3 Dec	22:50	61.79%
Oxford parkrun	5km	26 Nov	23:49	59.23%
Birkenhead parkrun	5km	12 Nov	23:17	60.59%
Birkenhead parkrun	5km	5 Nov	22:41	62.19%
Snowdonia Marathon	26.2mi	29 Oct	4:37:13	47.04%
Birkenhead parkrun	5km	22 Oct	22:03	63.98%
Birkenhead parkrun	5km	15 Oct	22:53:00	1.03%
Birkenhead parkrun	5km	8 Oct	21:40	65.11%
Birkenhead parkrun	5km	1 Oct	24:07	58.50%
Baxters Loch Ness Marathon	26.2mi	25 Sep	4:40:08	46.55%
Bicester parkrun	5km	17 Sep	20:57	67.34%
Birkenhead parkrun	5km	10 Sep	22:52	61.70%
South Cheshire 20	20mi	4 Sep	3:02:12	53.19%
Birkenhead parkrun	5km	3 Sep	21:02	67.07%
Birkenhead parkrun	5km	27 Aug	23:34	59.86%
Birkenhead parkrun	5km	13 Aug	20:48	67.34%
Birkenhead parkrun	5km	6 Aug	25:28	55.00%
Birkenhead parkrun	5km	30 Jul	20:35	68.04%
Birkenhead parkrun	5km	23 Jul	24:26	57.32%
Birkenhead parkrun	5km	16 Jul	21:37	64.79%
Tour Of Merseyside Day 6 of 6	12mi	9 Jul	1:35:42	58.69%
Tour Of Merseyside Day 5 of 6	10km	8 Jul	44:22	63.95%
Tour Of Merseyside Day 4 of 6	5mi	7 Jul	36:46	61.94%
Tour Of Merseyside Day 3 of 6	10mi	5 Jul	1:16:09	61.00%
Tour Of Merseyside Day 2 of 6	10km	4 Jul	46:40	60.79%
Southport Half Marathon	13.1mi	3 Jul	1:43:34	59.30%
Tour Of Merseyside Day 1 of 6	13.1mi	3 Jul	1:43:34	59.30%
Birkenhead parkrun	5km	2 Jul	24:16	57.72%
Birkenhead parkrun	5km	25 Jun	22:26	62.43%
Birkenhead parkrun	5km	18 Jun	21:30	65.14%
Birkenhead parkrun	5km	11 Jun	24:11	57.91%
Birkenhead parkrun	5km	4 Jun	22:44	61.61%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	29 May	4:41:00	46.03%
Wepre parkrun	5km	28 May	27:05	51.71%
White Peak Marathon	26.2mi	21 May	4:21:15	49.51%
Birkenhead parkrun	5km	14 May	20:21	68.82%
Birkenhead parkrun	5km	7 May	20:43	67.61%
Birkenhead parkrun	5km	30 Apr	23:21	59.98%
Ellesmere Port parkrun	5km	16 Apr	23:44	59.01%
Birkenhead parkrun	5km	9 Apr	22:03	63.52%
Birkenhead parkrun	5km	2 Apr	23:22	59.94%
Birkenhead parkrun	5km	26 Mar	22:38	61.88%
Birkenhead parkrun	5km	19 Mar	22:36	61.97%
Birkenhead parkrun	5km	12 Mar	20:52	67.12%
Birkenhead parkrun	5km	5 Mar	21:36	64.84%
Birkenhead parkrun	5km	27 Feb	22:22	62.62%
Birkenhead parkrun	5km	20 Feb	21:51	64.10%
Birkenhead parkrun	5km	13 Feb	21:19	65.70%
Birkenhead parkrun	5km	6 Feb	21:50	64.15%
Birkenhead parkrun	5km	30 Jan	22:10	63.18%
Birkenhead parkrun	5km	23 Jan	21:15	65.91%
Four Villages Half Marathon	13.1mi	17 Jan	1:40:05	61.37%
Birkenhead parkrun	5km	16 Jan	27:04	51.75%
Birkenhead parkrun	5km	9 Jan	22:00	63.66%
Birkenhead parkrun	5km	2 Jan	21:42	64.54%
Princes parkrun, Liverpool	5km	1 Jan	21:49	64.20%
2015	Distance	Date	Result	WAVA
Birkenhead parkrun	5km	26 Dec	21:24	65.45%
Birkenhead parkrun	5km	19 Dec	22:23	62.57%
Birkenhead parkrun	5km	12 Dec	21:45	64.39%
Liverpool Santa Dash	2.84mi	6 Dec		0.00%
Birkenhead parkrun	5km	5 Dec	24:48	56.47%
Birkenhead parkrun	5km	28 Nov	21:21	65.60%
Birkenhead parkrun	5km	21 Nov	22:08	63.28%
Birkenhead parkrun	5km	7 Nov	22:31	62.20%
Birkenhead parkrun	5km	31 Oct	24:18	57.64%
Snowdonia Marathon	26.2mi	24 Oct	4:43:48	45.57%
Yorkshire Marathon	26.2mi	11 Oct	4:11:53	51.35%
Birkenhead Parkrun	5km	3 Oct	21:01	66.64%
The Sandstone Trail A Race	17.1mi	27 Sep	2:49:59	48.35%
Birkenhead parkrun	5km	26 Sep	21:19	65.70%
Wirral Half Marathon	13.1mi	13 Sep	1:42:55	59.68%
Birkenhead parkrun	5km	12 Sep	27:25	51.08%
Whistle Stop Tour - Arrow Park	5mi	11 Sep	37:27	60.81%
Ellesmere Port parkrun	5km	5 Sep	21:44	64.44%
Birkenhead parkrun	5km	29 Aug	21:00	66.69%
Oxford parkrun	5km	22 Aug	21:43	64.03%
Birkenhead parkrun	5km	15 Aug	21:08	65.80%
Birkenhead parkrun	5km	8 Aug	20:55	66.48%
Birkenhead parkrun	5km	1 Aug	21:13	65.54%
Ellesmere Port parkrun	5km	25 Jul	23:28	59.26%
Birkenhead parkrun	5km	18 Jul	21:23	65.03%
Tour Of Merseyside Day 6 of 6	12mi	11 Jul	1:41:07	55.09%
Tour Of Merseyside Day 5 of 6	10km	10 Jul		0.00%
Tour Of Merseyside Day 4 of 6	5mi	9 Jul	37:26	60.37%
Tour Of Merseyside Day 3 of 6	10mi	7 Jul	1:18:48	58.47%
Tour Of Merseyside Day 2 of 6	10km	6 Jul	48:26	58.12%
Southport Half Marathon	13.1mi	5 Jul	1:48:57	55.91%
Tour Of Merseyside Day 1 of 6	13.1mi	5 Jul	1:49:20	55.72%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	14 Jun	4:21:30	49.06%
Delamere parkrun	5km	30 May	22:00	63.21%
Brathay Windermere Marathon	26.2mi	17 May	4:03:31	52.68%
Ellesmere Port parkrun	5km	9 May	22:39	61.39%
Oxford parkrun	5km	2 May	21:54	63.49%
Brockwell parkrun, Herne Hill	5km	25 Apr	22:19	62.31%
Princes parkrun, Liverpool	5km	18 Apr	21:58	63.30%
Princes parkrun, Liverpool	5km	11 Apr	23:26	59.34%
Ellesmere Port parkrun	5km	4 Apr	24:35	56.56%
Princes parkrun, Liverpool	5km	28 Mar	23:07	60.15%
Ellesmere Port parkrun	5km	21 Mar	24:32	56.68%
Barcelona Marathon	26.2mi	15 Mar	4:07:46	51.78%
Ellesmere Port parkrun	5km	7 Mar	23:38	58.84%
Village Bakery Half Marathon	13.1mi	15 Feb	1:44:38	58.22%
Ellesmere Port parkrun	5km	7 Feb	23:18	59.68%
Princes parkrun, Liverpool	5km	31 Jan	23:04	60.28%
Ellesmere Port parkrun	5km	24 Jan	25:07	55.36%
Four Villages Half Marathon - CANCELLED!	13.1mi	18 Jan		0.00%
Ellesmere Port parkrun	5km	10 Jan	24:45	56.18%
2014	Distance	Date	Result	WAVA
Princes parkrun, Liverpool	5km	20 Dec	22:26	61.98%
Ellesmere Port parkrun	5km	13 Dec	22:51	60.85%
Ellesmere Port parkrun	5km	29 Nov	23:45	58.55%
Princes parkrun, Liverpool	5km	22 Nov	22:48	60.99%
Ellesmere Port parkrun	5km	15 Nov	27:45	50.11%
Ellesmere Port parkrun	5km	8 Nov	23:33	59.05%
Snowdonia Marathon	26.2mi	25 Oct	4:47:41	44.59%
Wirral 10k	10km	12 Oct	47:38	59.10%
MBNA Chester Marathon	26.2mi	5 Oct	4:26:27	48.15%
Mersey Tunnel 10k	10km	8 Jun	51:38	54.09%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	25 May	4:25:59	47.86%
London Marathon	26.2mi	13 Apr	4:27:00	47.68%
Delamere parkrun	5km	22 Feb	23:50	57.93%
Four Villages Half Marathon	13.1mi	19 Jan	1:49:36	55.16%
2013	Distance	Date	Result	WAVA
Snowdonia Marathon	26.2mi	26 Oct	4:56:08	42.99%
Wirral Half Marathon	13.1mi	13 Oct	1:55:13	52.47%
Berlin Marathon	26.2mi	29 Sep	4:21:44	48.64%
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	37.57%
Run Liverpool Marathon	26.2mi	14 Oct	4:42:34	44.74%
Derwentwater Trail Race	15km	1 Sep	1:23:08	50.81%
Edinburgh Marathon	26.2mi	27 May	5:17:35	39.57%
Hawkshead Trail Challenge	17km	28 Apr	1:50:15	43.20%
Liverpool Half Marathon	13.1mi	18 Mar	1:49:33	54.47%
Four Villages Half Marathon	13.1mi	22 Jan	1:58:45	50.25%
2011	Distance	Date	Result	WAVA
Coniston Trail Race	15km	1 Oct	1:32:24	45.42%
Oxford Half Marathon	13.1mi	25 Sep	2:04:21	47.99%
RNLI Summer Series 10k - Crosby	10km	6 Aug	52:30	52.09%
2010	Distance	Date	Result	WAVA
Sefton Park 10K	10km	3 Oct	56:00	48.84%

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