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Sprout M45

About

Race Times

All Races

Mileage

Training

No clubs listed.

Races
263
Miles
9639
Miles
3
Miles
485
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 66.24	21:02 67.13	21:22 67.07
5mi	9	36:35 7:19/mi	63.22						37:26 61.62	36:46 62.77	39:51 58.04	36:35 63.22
6mi	3	46:33 7:46/mi	59.32								46:33 59.32	48:54 56.93
10km	8	43:07 6:56/mi	66.86	56:00 48.84	52:30 52.09			47:38 60.55	48:26 59.55	46:40 62.27	43:07 66.86
8mi	3	1:03:54 7:59/mi	59.00								1:04:16 58.18	1:03:54 59.00	1:14:53 50.76
15km	2	1:23:08 8:55/mi	50.81			1:23:08 50.81
10mi	3	1:16:09 7:37/mi	62.53						1:18:48 59.95	1:16:09 62.53		1:19:29 59.40
17km	1	1:50:15 10:26/mi	43.20			1:50:15 43.20
12mi	4	1:35:42 7:59/mi	60.32						1:41:07 56.63	1:35:42 60.32	1:55:13 49.14	1:43:21 55.24
13.1mi	25	1:40:05 7:38/mi	63.13		2:04:21 47.99	1:49:33 54.47	1:55:13 52.47	1:49:36 55.16	1:42:55 61.39	1:40:05 63.13	1:47:09 58.28	1:43:55 60.59	1:51:35 56.42	1:41:55 62.30
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 44.74	4:21:44 48.64	4:25:59 48.15	4:03:31 53.44	4:21:15 50.23	4:45:00 46.14	4:39:32 47.04	4:18:27 51.74

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	130	112	159	131	204	0	0	0	0	0	0	0	736
2020	0	0	0	66	0	0	0	0	0	0	0	0	66
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

Tue 5th May May 5	Wed 6th May May 6	Thu 7th May May 7	Fri 8th May May 8	Sat 9th May May 9	Sun 10th May May 10	Mon 11th May May 11
6.6mi, 57:48 Running - General Split Summary === 1) 0.5m - 4:42(9:24/m) 118/128bpm 56cal 6.38/6.76mph 2) 0.5m - 4:36(9:12/m) 115/123bpm 49cal 6.53/7.39mph 3) 0.5m - 4:30(8:59/m) 123/134bpm 55cal 6.68/6.95mph 4) 0.5m - 4:19(8:37/m) 126/130bpm 55cal 6.96/7.03mph 5) 0.5m - 4:20(8:41/m) 125/133bpm 52cal 6.91/7.01mph 6) 0.5m - 4:23(8:45/m) 125/132bpm 51cal 6.86/7.03mph 7) 0.5m - 4:26(8:52/m) 130/137bpm 56cal 6.77/7.08mph 8) 0.5m - 4:17(8:33/m) 124/133bpm 45cal 7.01/7.35mph 9) 0.5m - 4:16(8:32/m) 130/141bpm 50cal 7.03/7.39mph 10) 0.5m - 4:18(8:35/m) 137/165bpm 59cal 6.98/7.83mph 11) 0.5m - 4:20(8:39/m) 134/151bpm 56cal 6.93/7.7mph 12) 0.5m - 4:12(8:25/m) 135/167bpm 54cal 7.13/7.41mph 13) 0.5m - 4:07(8:13/m) 130/143bpm 44cal 7.3/7.56mph 14) 0.13m - 1:04(8:23/m) 125/127bpm 9cal 7.16/7.47mph Add a comment	7mi, 1:01:03 Running - General Split Summary === 1) 0.5m - 4:36(9:11/m) 115/129bpm 52cal 6.53/6.99mph 2) 0.5m - 4:26(8:51/m) 123/128bpm 56cal 6.78/6.91mph 3) 0.5m - 4:11(8:21/m) 125/165bpm 53cal 7.19/7.51mph 4) 0.5m - 4:14(8:28/m) 123/131bpm 50cal 7.09/7.37mph 5) 0.5m - 4:18(8:36/m) 126/129bpm 53cal 6.97/7.16mph 6) 0.5m - 4:15(8:30/m) 131/137bpm 57cal 7.06/7.24mph 7) 0.5m - 4:13(8:26/m) 132/150bpm 55cal 7.11/7.28mph 8) 0.5m - 4:32(9:05/m) 136/155bpm 62cal 6.61/7.28mph 9) 0.5m - 4:35(9:09/m) 137/149bpm 64cal 6.56/8.04mph 10) 0.5m - 4:27(8:54/m) 141/146bpm 67cal 6.74/7.76mph 11) 0.5m - 4:32(9:04/m) 134/145bpm 56cal 6.62/7.47mph 12) 0.5m - 4:08(8:16/m) 135/138bpm 53cal 7.25/7.45mph 13) 0.5m - 4:13(8:25/m) 137/142bpm 56cal 7.12/7.35mph 14) 0.5m - 4:12(8:24/m) 127/132bpm 35cal 7.15/7.41mph 15) 0.02m - 13(9:51/m) 131/131bpm 2cal 6.09/7.06mph Add a comment	7.5mi, 1:04:24 Running - General Split Summary === 1) 0.5m - 4:28(8:57/m) 120/128bpm 55cal 6.71/7.26mph 2) 0.5m - 4:22(8:45/m) 132/141bpm 64cal 6.86/7.28mph 3) 0.5m - 4:20(8:39/m) 121/130bpm 50cal 6.93/7.26mph 4) 0.5m - 4:12(8:23/m) 120/126bpm 46cal 7.15/7.56mph 5) 0.5m - 4:09(8:19/m) 121/133bpm 44cal 7.22/7.49mph 6) 0.5m - 4:16(8:31/m) 124/132bpm 48cal 7.04/7.24mph 7) 0.5m - 4:13(8:26/m) 130/137bpm 53cal 7.12/7.43mph 8) 0.5m - 4:31(9:03/m) 139/146bpm 68cal 6.63/7.18mph 9) 0.5m - 4:21(8:42/m) 134/149bpm 57cal 6.89/7.62mph 10) 0.5m - 4:25(8:51/m) 144/151bpm 69cal 6.78/7.6mph 11) 0.5m - 4:14(8:28/m) 135/140bpm 55cal 7.08/7.47mph 12) 0.5m - 4:14(8:28/m) 138/144bpm 59cal 7.08/7.58mph 13) 0.5m - 4:08(8:15/m) 137/142bpm 55cal 7.27/7.41mph 14) 0.5m - 4:04(8:08/m) 131/138bpm 43cal 7.37/7.56mph 15) 0.5m - 4:05(8:10/m) 132/143bpm 43cal 7.34/7.6mph 16) 0.04m - 20(9:01/m) 144/146bpm 5cal 6.66/7.14mph Add a comment	8.1mi, 1:10:49 Running - General Split Summary === 1) 0.5m - 4:32(9:03/m) 121/131bpm 56cal 6.63/6.74mph 2) 0.5m - 4:26(8:52/m) 133/138bpm 66cal 6.77/6.99mph 3) 0.5m - 4:23(8:45/m) 130/139bpm 60cal 6.85/7.1mph 4) 0.5m - 4:21(8:42/m) 123/131bpm 50cal 6.89/7.12mph 5) 0.5m - 4:21(8:42/m) 143/149bpm 70cal 6.9/7.22mph 6) 0.5m - 4:13(8:25/m) 139/144bpm 64cal 7.13/7.22mph 7) 0.5m - 4:27(8:55/m) 139/145bpm 66cal 6.73/7.26mph 8) 0.5m - 4:15(8:31/m) 143/146bpm 66cal 7.05/7.6mph 9) 0.5m - 4:18(8:36/m) 137/144bpm 59cal 6.98/7.31mph 10) 0.5m - 4:22(8:43/m) 132/140bpm 51cal 6.88/7.33mph 11) 0.5m - 4:33(9:06/m) 143/152bpm 67cal 6.59/7.2mph 12) 0.5m - 4:26(8:53/m) 144/151bpm 67cal 6.76/7.33mph 13) 0.5m - 4:18(8:35/m) 136/142bpm 50cal 6.99/7.37mph 14) 0.5m - 4:24(8:47/m) 145/149bpm 67cal 6.82/7.06mph 15) 0.5m - 4:26(8:52/m) 139/151bpm 55cal 6.77/7.06mph 16) 0.5m - 4:11(8:22/m) 134/145bpm 41cal 7.18/7.56mph 17) 0.1m - 55(9:01/m) 137/141bpm 10cal 6.66/7.01mph Add a comment	5.8mi, 52:01 Running - General Split Summary === 1) 0.5m - 4:53(9:46/m) 114/127bpm 54cal 6.14/6.95mph 2) 0.5m - 4:44(9:27/m) 123/132bpm 59cal 6.34/6.57mph 3) 0.5m - 4:35(9:11/m) 113/137bpm 45cal 6.54/6.78mph 4) 0.5m - 4:35(9:11/m) 121/131bpm 53cal 6.53/6.68mph 5) 0.5m - 4:25(8:49/m) 158/177bpm 76cal 6.8/7.01mph 6) 0.5m - 4:29(8:57/m) 164/184bpm 83cal 6.7/6.85mph 7) 0.5m - 4:25(8:50/m) 135/144bpm 58cal 6.8/6.97mph 8) 0.5m - 4:26(8:52/m) 135/140bpm 57cal 6.77/7.16mph 9) 0.5m - 4:14(8:29/m) 131/142bpm 45cal 7.08/7.35mph 10) 0.5m - 4:19(8:38/m) 133/138bpm 49cal 6.95/7.18mph 11) 0.5m - 4:29(8:58/m) 137/143bpm 59cal 6.69/6.91mph 12) 0.28m - 2:27(8:50/m) 137/142bpm 31cal 6.79/7.31mph Add a comment	12mi, 1:46:18 Running - General Split Summary === 1) 0.5m - 4:45(9:31/m) 118/128bpm 57cal 6.31/6.93mph 2) 0.5m - 4:30(8:59/m) 125/134bpm 59cal 6.68/6.99mph 3) 0.5m - 4:25(8:51/m) 125/142bpm 55cal 6.78/7.12mph 4) 0.5m - 4:25(8:49/m) 124/130bpm 52cal 6.8/7.12mph 5) 0.5m - 4:26(8:53/m) 123/132bpm 50cal 6.76/6.89mph 6) 0.5m - 4:23(8:46/m) 127/150bpm 52cal 6.85/7.16mph 7) 0.5m - 4:22(8:44/m) 132/140bpm 58cal 6.87/7.16mph 8) 0.5m - 4:22(8:44/m) 134/142bpm 59cal 6.87/7.16mph 9) 0.5m - 4:21(8:42/m) 134/137bpm 59cal 6.9/7.56mph 10) 0.5m - 4:20(8:39/m) 136/141bpm 59cal 6.94/7.24mph 11) 0.5m - 4:22(8:44/m) 139/143bpm 62cal 6.87/7.35mph 12) 0.5m - 4:22(8:45/m) 140/145bpm 63cal 6.86/7.28mph 13) 0.5m - 4:23(8:46/m) 138/145bpm 59cal 6.85/7.03mph 14) 0.5m - 4:30(9:00/m) 138/146bpm 60cal 6.67/6.97mph 15) 0.5m - 4:12(8:24/m) 138/143bpm 54cal 7.15/7.51mph 16) 0.5m - 4:25(8:49/m) 128/141bpm 36cal 6.8/7.31mph 17) 0.5m - 4:24(8:49/m) 125/132bpm 29cal 6.81/7.18mph 18) 0.5m - 4:32(9:04/m) 125/135bpm 31cal 6.61/6.97mph 19) 0.5m - 4:21(8:41/m) 129/138bpm 36cal 6.91/7.53mph 20) 0.5m - 4:27(8:53/m) 131/137bpm 43cal 6.75/6.99mph 21) 0.5m - 4:26(8:51/m) 132/137bpm 42cal 6.77/7.06mph 22) 0.5m - 4:26(8:51/m) 134/139bpm 48cal 6.78/6.97mph 23) 0.5m - 4:27(8:55/m) 135/145bpm 48cal 6.73/7.06mph 24) 0.5m - 4:32(9:04/m) 135/141bpm 49cal 6.61/6.87mph 25) 0.02m - 10(9:43/m) 132/133bpm 1cal 6.18/6.32mph Add a comment	4.5mi, 41:55 Running - General Split Summary === 1) 0.5m - 4:47(9:34/m) 112/125bpm 51cal 6.27/6.7mph 2) 0.5m - 4:34(9:08/m) 109/117bpm 43cal 6.57/7.01mph 3) 0.5m - 4:38(9:16/m) 114/121bpm 47cal 6.47/6.72mph 4) 0.5m - 4:35(9:10/m) 119/122bpm 51cal 6.54/6.97mph 5) 0.5m - 4:40(9:19/m) 125/164bpm 56cal 6.44/7.03mph 6) 0.5m - 4:39(9:17/m) 132/136bpm 65cal 6.46/6.87mph 7) 0.5m - 4:37(9:13/m) 128/134bpm 56cal 6.51/7.06mph 8) 0.5m - 4:36(9:12/m) 131/140bpm 59cal 6.52/6.64mph 9) 0.5m - 4:42(9:25/m) 132/141bpm 61cal 6.38/6.8mph 10) 0.01m - 7(10:24/m) 130/131bpm 1cal 5.77/6.18mph Add a comment
Tue 12th May May 12	Wed 13th May May 13	Thu 14th May May 14	Fri 15th May May 15	Sat 16th May May 16	Sun 17th May May 17	Mon 18th May May 18
4.6mi, 37:55 Running - General Split Summary === 1) 0.5m - 4:44(9:29/m) 118/132bpm 57cal 6.33/6.7mph 2) 0.5m - 4:18(8:37/m) 128/138bpm 59cal 6.97/7.24mph 3) 0.5m - 4:10(8:20/m) 132/139bpm 60cal 7.2/7.33mph 4) 0.5m - 3:58(7:57/m) 134/145bpm 58cal 7.55/7.66mph 5) 0.5m - 4:10(8:19/m) 149/173bpm 70cal 7.21/7.83mph 6) 0.5m - 4:09(8:18/m) 168/191bpm 79cal 7.23/7.72mph 7) 0.5m - 3:49(7:38/m) 150/170bpm 63cal 7.86/8.14mph 8) 0.5m - 3:46(7:33/m) 156/167bpm 65cal 7.95/8.16mph 9) 0.5m - 4:08(8:16/m) 145/174bpm 62cal 7.25/8.08mph 10) 0.08m - 42(8:41/m) 135/139bpm 8cal 6.91/7.43mph Add a comment	5mi, 42:16 Running - General Split Summary === 1) 0.5m - 4:40(9:21/m) 119/132bpm 57cal 6.42/6.8mph 2) 0.5m - 4:16(8:31/m) 129/138bpm 59cal 7.04/7.45mph 3) 0.5m - 4:15(8:29/m) 128/139bpm 57cal 7.07/7.45mph 4) 0.5m - 4:01(8:03/m) 158/182bpm 73cal 7.46/7.74mph 5) 0.5m - 4:07(8:13/m) 145/174bpm 66cal 7.29/7.6mph 6) 0.5m - 4:09(8:17/m) 148/167bpm 68cal 7.24/7.78mph 7) 0.5m - 4:14(8:28/m) 136/152bpm 57cal 7.08/7.53mph 8) 0.5m - 4:09(8:18/m) 133/148bpm 49cal 7.23/7.37mph 9) 0.5m - 4:07(8:13/m) 130/138bpm 44cal 7.3/7.49mph 10) 0.5m - 4:13(8:26/m) 142/150bpm 62cal 7.12/7.91mph 11) 0.01m - 6(8:55/m) 140/143bpm 1cal 6.73/7.26mph Add a comment	1.8mi, 35:04 Cross-Training - General Split Summary === 1) 1.84m - 35:04(19:03/m) 77/118bpm 139cal 53/59rpm 3.15/4.13mph Add a comment 3.7mi, 32:25 Running - General Split Summary === 1) 0.5m - 4:43(9:26/m) 122/134bpm 60cal 6.36/6.78mph 2) 0.5m - 4:25(8:49/m) 127/145bpm 60cal 6.8/6.99mph 3) 0.5m - 4:25(8:49/m) 125/138bpm 55cal 6.8/7.03mph 4) 0.5m - 4:22(8:44/m) 138/149bpm 66cal 6.87/7.06mph 5) 0.5m - 4:19(8:37/m) 133/148bpm 60cal 6.96/7.26mph 6) 0.5m - 4:14(8:29/m) 134/142bpm 59cal 7.08/7.22mph 7) 0.5m - 4:16(8:31/m) 127/140bpm 46cal 7.04/7.45mph 8) 0.2m - 1:43(8:33/m) 129/139bpm 21cal 7.02/7.24mph Add a comment	2.1mi, 43:37 Cross-Training - General Split Summary === 1) 2.11m - 43:37(20:41/m) 78/96bpm 180cal 53/60rpm 2.9/3.86mph Add a comment 5mi, 39:38 Running - General Split Summary === 1) 0.5m - 4:30(8:59/m) 127/142bpm 61cal 6.68/7.14mph 2) 0.5m - 4:06(8:11/m) 132/140bpm 60cal 7.33/7.64mph 3) 0.5m - 4:01(8:03/m) 125/131bpm 51cal 7.45/7.66mph 4) 0.5m - 3:55(7:51/m) 131/139bpm 54cal 7.65/7.99mph 5) 0.5m - 3:53(7:46/m) 136/148bpm 57cal 7.72/8.01mph 6) 0.5m - 3:52(7:44/m) 145/149bpm 63cal 7.76/8.08mph 7) 0.5m - 3:50(7:40/m) 145/152bpm 62cal 7.82/8.2mph 8) 0.5m - 3:50(7:40/m) 154/163bpm 66cal 7.83/7.99mph 9) 0.5m - 3:42(7:25/m) 154/158bpm 64cal 8.09/8.41mph 10) 0.5m - 3:51(7:41/m) 154/161bpm 66cal 7.8/8.18mph 11) 0.01m - 8(9:15/m) 159/160bpm 2cal 6.49/7.85mph Add a comment	13.1mi, 1:53:11 Running - General Split Summary === 1) 0.5m - 4:34(9:08/m) 113/132bpm 51cal 6.57/7.18mph 2) 0.5m - 4:32(9:05/m) 124/134bpm 59cal 6.61/7.08mph 3) 0.5m - 4:20(8:41/m) 125/140bpm 56cal 6.91/7.03mph 4) 0.5m - 4:19(8:37/m) 129/140bpm 59cal 6.96/7.08mph 5) 0.5m - 4:26(8:51/m) 134/137bpm 64cal 6.77/7.06mph 6) 0.5m - 4:20(8:41/m) 139/146bpm 67cal 6.91/7.08mph 7) 0.5m - 4:22(8:44/m) 142/152bpm 69cal 6.87/7.01mph 8) 0.5m - 4:21(8:42/m) 144/160bpm 70cal 6.9/7.37mph 9) 0.5m - 4:12(8:24/m) 136/152bpm 56cal 7.14/7.45mph 10) 0.5m - 4:47(9:34/m) 149/161bpm 78cal 6.27/7.16mph 11) 0.5m - 4:27(8:54/m) 142/149bpm 65cal 6.74/7.43mph 12) 0.5m - 4:24(8:47/m) 146/152bpm 70cal 6.82/7.28mph 13) 0.5m - 4:10(8:20/m) 141/145bpm 59cal 7.2/7.28mph 14) 0.5m - 4:15(8:30/m) 143/147bpm 63cal 7.06/7.24mph 15) 0.5m - 4:24(8:48/m) 142/147bpm 62cal 6.81/7.47mph 16) 0.5m - 4:18(8:36/m) 144/155bpm 62cal 6.98/7.72mph 17) 0.5m - 4:20(8:40/m) 143/149bpm 61cal 6.92/7.16mph 18) 0.5m - 4:09(8:18/m) 144/148bpm 60cal 7.22/7.64mph 19) 0.5m - 4:14(8:29/m) 147/154bpm 64cal 7.08/7.45mph 20) 0.5m - 4:12(8:25/m) 142/152bpm 51cal 7.14/7.31mph 21) 0.5m - 4:10(8:20/m) 141/152bpm 46cal 7.2/7.74mph 22) 0.5m - 4:09(8:18/m) 142/148bpm 47cal 7.23/7.56mph 23) 0.5m - 4:11(8:21/m) 143/150bpm 52cal 7.18/7.45mph 24) 0.5m - 4:12(8:23/m) 151/159bpm 68cal 7.15/7.24mph 25) 0.5m - 4:07(8:14/m) 148/157bpm 61cal 7.29/7.68mph 26) 0.5m - 4:05(8:10/m) 143/154bpm 43cal 7.35/7.53mph 27) 0.14m - 1:11(8:25/m) 151/155bpm 18cal 7.13/7.26mph Add a comment	0.6mi, 12:22 Cross-Training - General Split Summary === 1) 0.59m - 12:22(21:06/m) 91/118bpm 80cal 52/60rpm 2.84/3.95mph Add a comment 4.6mi, 41:46 Running - General Split Summary === 1) 0.5m - 5:00(10:00/m) 118/131bpm 59cal 6/6.66mph 2) 0.5m - 4:29(8:59/m) 124/130bpm 58cal 6.68/6.93mph 3) 0.5m - 4:32(9:05/m) 126/133bpm 58cal 6.61/6.82mph 4) 0.5m - 4:36(9:13/m) 123/129bpm 54cal 6.51/6.72mph 5) 0.5m - 4:34(9:08/m) 122/125bpm 50cal 6.57/7.12mph 6) 0.5m - 4:29(8:57/m) 128/144bpm 56cal 6.7/7.2mph 7) 0.5m - 4:38(9:15/m) 132/135bpm 62cal 6.48/6.72mph 8) 0.5m - 4:19(8:39/m) 128/136bpm 51cal 6.94/7.51mph 9) 0.5m - 4:30(9:01/m) 139/159bpm 67cal 6.65/7.03mph 10) 0.07m - 37(9:03/m) 140/142bpm 9cal 6.63/6.59mph Add a comment	11mi, 1:39:10 Running - General Split Summary === 1) 0.5m - 4:55(9:50/m) 121/138bpm 62cal 6.1/6.45mph 2) 0.5m - 4:38(9:16/m) 116/126bpm 50cal 6.47/6.72mph 3) 0.5m - 4:37(9:13/m) 124/137bpm 58cal 6.51/6.85mph 4) 0.5m - 4:27(8:55/m) 127/132bpm 57cal 6.74/7.2mph 5) 0.5m - 4:24(8:48/m) 127/132bpm 55cal 6.81/7.26mph 6) 0.5m - 4:26(8:53/m) 134/175bpm 61cal 6.76/7.03mph 7) 0.5m - 4:25(8:49/m) 146/172bpm 71cal 6.8/6.95mph 8) 0.5m - 4:23(8:45/m) 151/176bpm 74cal 6.85/7.1mph 9) 0.5m - 4:30(9:00/m) 176/180bpm 92cal 6.66/7.01mph 10) 0.5m - 4:30(9:00/m) 158/179bpm 80cal 6.67/6.85mph 11) 0.5m - 4:41(9:21/m) 142/160bpm 62cal 6.42/7.12mph 12) 0.5m - 4:55(9:51/m) 140/152bpm 63cal 6.09/7.35mph 13) 0.5m - 4:21(8:42/m) 140/144bpm 55cal 6.89/7.47mph 14) 0.5m - 4:42(9:24/m) 134/143bpm 44cal 6.38/7.14mph 15) 0.5m - 4:26(8:51/m) 133/138bpm 38cal 6.78/7.28mph 16) 0.5m - 4:30(9:00/m) 136/159bpm 46cal 6.67/6.99mph 17) 0.5m - 4:21(8:42/m) 131/135bpm 29cal 6.9/7.14mph 18) 0.5m - 4:27(8:54/m) 139/146bpm 53cal 6.74/7.12mph 19) 0.5m - 4:21(8:42/m) 133/139bpm 33cal 6.9/7.35mph 20) 0.5m - 4:19(8:38/m) 128/132bpm 22cal 6.95/7.37mph 21) 0.5m - 4:22(8:44/m) 136/146bpm 42cal 6.87/7.1mph 22) 0.5m - 4:22(8:45/m) 139/154bpm 48cal 6.86/7.35mph 23) 0.01m - 8(9:15/m) 136/137bpm 1cal 6.49/6.47mph Add a comment
Tue 19th May May 19	Wed 20th May May 20	Thu 21st May May 21	Fri 22nd May May 22	Sat 23rd May May 23	Sun 24th May May 24	Mon 25th May May 25
3mi, 25:02 Running - General Split Summary === 1) 0.5m - 4:23(8:46/m) 119/124bpm 52cal 6.84/7.2mph 2) 0.5m - 4:15(8:30/m) 124/134bpm 54cal 7.05/7.2mph 3) 0.5m - 4:09(8:18/m) 133/139bpm 60cal 7.23/7.58mph 4) 0.5m - 4:03(8:05/m) 135/141bpm 59cal 7.42/7.58mph 5) 0.5m - 3:58(7:57/m) 136/147bpm 57cal 7.55/7.81mph 6) 0.5m - 4:04(8:07/m) 145/150bpm 65cal 7.39/7.72mph 7) 0.02m - 10(8:58/m) 141/142bpm 2cal 6.69/7.22mph Add a comment	6.1mi, 52:33 Running - General Split Summary === 1) 0.5m - 4:30(9:01/m) 122/133bpm 57cal 6.66/7.16mph 2) 0.5m - 4:18(8:36/m) 128/135bpm 59cal 6.98/7.28mph 3) 0.5m - 4:26(8:52/m) 126/145bpm 57cal 6.76/7.24mph 4) 0.5m - 4:36(9:12/m) 137/147bpm 69cal 6.52/7.08mph 5) 0.5m - 4:23(8:46/m) 135/152bpm 62cal 6.84/7.97mph 6) 0.5m - 4:38(9:16/m) 147/155bpm 75cal 6.48/7.22mph 7) 0.5m - 4:13(8:26/m) 145/152bpm 67cal 7.12/7.51mph 8) 0.5m - 4:20(8:40/m) 142/152bpm 65cal 6.93/8.06mph 9) 0.5m - 4:35(9:10/m) 145/153bpm 71cal 6.54/7.22mph 10) 0.5m - 4:00(8:00/m) 141/147bpm 58cal 7.5/7.97mph 11) 0.5m - 3:53(7:46/m) 152/165bpm 65cal 7.72/7.93mph 12) 0.5m - 3:43(7:26/m) 147/150bpm 59cal 8.07/8.33mph 13) 0.11m - 58(8:36/m) 146/148bpm 14cal 6.97/8.12mph Add a comment	5.2mi, 43:15 Running - General Split Summary === 1) 0.5m - 4:18(8:37/m) 121/135bpm 54cal 6.97/7.51mph 2) 0.5m - 4:31(9:01/m) 133/147bpm 66cal 6.65/7.12mph 3) 0.5m - 4:30(8:59/m) 143/155bpm 72cal 6.68/7.53mph 4) 0.5m - 4:25(8:50/m) 146/155bpm 72cal 6.8/7.64mph 5) 0.5m - 4:03(8:06/m) 142/151bpm 63cal 7.41/7.64mph 6) 0.5m - 4:01(8:02/m) 147/151bpm 66cal 7.47/7.68mph 7) 0.5m - 3:53(7:47/m) 145/151bpm 62cal 7.72/7.99mph 8) 0.5m - 3:51(7:41/m) 149/153bpm 63cal 7.8/7.99mph 9) 0.5m - 4:17(8:34/m) 153/157bpm 73cal 7.01/8.31mph 10) 0.5m - 4:02(8:03/m) 154/161bpm 68cal 7.45/8.5mph 11) 0.19m - 1:26(7:41/m) 161/164bpm 25cal 7.8/7.89mph Add a comment	6mi, 49:30 Running - General Split Summary === 1) 0.5m - 4:20(8:41/m) 123/134bpm 56cal 6.92/7.1mph 2) 0.5m - 4:14(8:27/m) 130/137bpm 59cal 7.1/7.33mph 3) 0.5m - 4:14(8:28/m) 134/140bpm 62cal 7.09/7.33mph 4) 0.5m - 4:11(8:23/m) 132/142bpm 58cal 7.16/7.28mph 5) 0.5m - 4:09(8:19/m) 128/133bpm 51cal 7.22/7.37mph 6) 0.5m - 3:55(7:51/m) 136/139bpm 56cal 7.65/8.18mph 7) 0.5m - 4:10(8:21/m) 134/147bpm 56cal 7.19/7.78mph 8) 0.5m - 4:07(8:13/m) 144/150bpm 65cal 7.3/7.56mph 9) 0.5m - 3:54(7:49/m) 140/144bpm 57cal 7.68/7.91mph 10) 0.5m - 4:11(8:21/m) 147/156bpm 67cal 7.18/7.76mph 11) 0.5m - 3:56(7:53/m) 136/146bpm 51cal 7.62/7.81mph 12) 0.5m - 4:02(8:04/m) 134/140bpm 48cal 7.44/7.89mph 13) 0.01m - 6(7:08/m) 137/138bpm 1cal 8.41/6.8mph Add a comment	15mi, 2:10:47 Running - General Split Summary === 1) 0.5m - 4:34(9:07/m) 123/134bpm 59cal 6.58/6.78mph 2) 0.5m - 4:32(9:05/m) 118/127bpm 52cal 6.61/6.74mph 3) 0.5m - 4:26(8:52/m) 124/130bpm 56cal 6.77/6.97mph 4) 0.5m - 4:21(8:42/m) 128/139bpm 57cal 6.9/7.2mph 5) 0.5m - 4:21(8:42/m) 126/129bpm 53cal 6.89/7.31mph 6) 0.5m - 4:20(8:39/m) 126/129bpm 51cal 6.94/7.2mph 7) 0.5m - 4:29(8:58/m) 132/138bpm 61cal 6.7/6.87mph 8) 0.5m - 4:25(8:50/m) 135/143bpm 62cal 6.79/7.1mph 9) 0.5m - 4:23(8:45/m) 132/144bpm 55cal 6.85/6.99mph 10) 0.5m - 4:22(8:45/m) 129/136bpm 49cal 6.86/7.08mph 11) 0.5m - 4:24(8:48/m) 134/140bpm 57cal 6.82/7.01mph 12) 0.5m - 4:26(8:52/m) 138/141bpm 62cal 6.76/7.06mph 13) 0.5m - 4:21(8:41/m) 136/144bpm 56cal 6.91/7.03mph 14) 0.5m - 4:21(8:42/m) 129/132bpm 42cal 6.9/7.1mph 15) 0.5m - 4:22(8:44/m) 134/141bpm 51cal 6.87/6.97mph 16) 0.5m - 4:24(8:49/m) 138/144bpm 60cal 6.81/7.14mph 17) 0.5m - 4:23(8:46/m) 134/145bpm 50cal 6.85/7.06mph 18) 0.5m - 4:14(8:28/m) 130/141bpm 39cal 7.08/7.14mph 19) 0.5m - 4:21(8:42/m) 134/148bpm 46cal 6.9/7.1mph 20) 0.5m - 4:20(8:39/m) 142/162bpm 61cal 6.93/7.24mph 21) 0.5m - 4:24(8:47/m) 152/184bpm 67cal 6.83/7.33mph 22) 0.5m - 4:08(8:16/m) 176/180bpm 85cal 7.25/7.37mph 23) 0.5m - 4:16(8:32/m) 178/181bpm 90cal 7.03/7.18mph 24) 0.5m - 4:19(8:38/m) 178/183bpm 91cal 6.95/7.33mph 25) 0.5m - 4:19(8:38/m) 177/182bpm 90cal 6.94/7.26mph 26) 0.5m - 4:16(8:31/m) 151/179bpm 51cal 7.04/7.24mph 27) 0.5m - 4:15(8:30/m) 140/146bpm 31cal 7.07/7.16mph 28) 0.5m - 4:14(8:29/m) 146/149bpm 47cal 7.08/7.37mph 29) 0.5m - 4:16(8:32/m) 145/157bpm 45cal 7.03/7.6mph 30) 0.5m - 4:26(8:51/m) 149/155bpm 58cal 6.77/7.12mph 31) 0.01m - 7(9:19/m) 147/148bpm 1cal 6.44/6.95mph Add a comment	3.1mi, 28:17 Running - General Split Summary === 1) 0.5m - 4:43(9:26/m) 129/153bpm 66cal 6.36/6.74mph 2) 0.5m - 4:33(9:06/m) 132/154bpm 66cal 6.6/6.72mph 3) 0.5m - 4:37(9:13/m) 132/138bpm 65cal 6.51/7.12mph 4) 0.5m - 4:30(9:01/m) 134/138bpm 65cal 6.66/7.06mph 5) 0.5m - 4:26(8:53/m) 135/138bpm 64cal 6.76/7.1mph 6) 0.5m - 4:25(8:51/m) 135/152bpm 61cal 6.78/7.01mph 7) 0.11m - 1:02(9:08/m) 130/133bpm 12cal 6.57/6.68mph Add a comment	10mi, 1:26:02 Running - General Split Summary === 1) 0.5m - 4:37(9:15/m) 119/129bpm 56cal 6.49/6.8mph 2) 0.5m - 4:26(8:52/m) 124/128bpm 57cal 6.77/6.99mph 3) 0.5m - 4:25(8:49/m) 130/136bpm 61cal 6.8/6.97mph 4) 0.5m - 4:17(8:33/m) 137/147bpm 65cal 7.01/7.2mph 5) 0.5m - 4:36(9:13/m) 137/144bpm 68cal 6.51/7.22mph 6) 0.5m - 4:38(9:15/m) 138/143bpm 68cal 6.48/7.22mph 7) 0.5m - 4:28(8:56/m) 136/141bpm 63cal 6.72/7.56mph 8) 0.5m - 4:19(8:37/m) 146/151bpm 70cal 6.96/7.45mph 9) 0.5m - 4:06(8:12/m) 142/146bpm 62cal 7.32/7.66mph 10) 0.5m - 4:11(8:22/m) 138/142bpm 58cal 7.16/7.68mph 11) 0.5m - 4:16(8:31/m) 142/148bpm 63cal 7.04/7.45mph 12) 0.5m - 4:09(8:17/m) 143/149bpm 62cal 7.24/7.49mph 13) 0.5m - 4:07(8:14/m) 140/145bpm 56cal 7.29/7.68mph 14) 0.5m - 4:08(8:17/m) 138/144bpm 53cal 7.25/7.39mph 15) 0.5m - 4:22(8:44/m) 150/163bpm 68cal 6.87/7.31mph 16) 0.5m - 4:12(8:24/m) 145/151bpm 63cal 7.14/7.58mph 17) 0.5m - 4:07(8:14/m) 144/150bpm 60cal 7.29/7.58mph 18) 0.5m - 4:09(8:18/m) 137/144bpm 43cal 7.22/7.45mph 19) 0.5m - 4:05(8:11/m) 139/148bpm 46cal 7.34/7.43mph 20) 0.5m - 4:09(8:19/m) 143/151bpm 53cal 7.21/7.47mph 21) 0.03m - 15(9:01/m) 144/145bpm 3cal 6.65/7.18mph Add a comment
Tue 26th May May 26	Wed 27th May May 27	Thu 28th May May 28	Fri 29th May May 29	Sat 30th May May 30	Sun 31st May May 31	Mon 1st Jun Jun 1
4.1mi, 42:06 Running - General Split Summary === 1) 0.5m - 4:40(9:20/m) 125/141bpm 62cal 6.43/6.91mph 2) 0.5m - 4:31(9:01/m) 129/141bpm 63cal 6.65/6.76mph 3) 0.5m - 4:22(8:44/m) 127/135bpm 57cal 6.87/7.26mph 4) 0.5m - 4:59(9:58/m) 123/148bpm 56cal 6.02/9.75mph 5) 0.5m - 6:08(12:16/m) 117/148bpm 57cal 4.89/9.98mph 6) 0.5m - 5:44(11:28/m) 109/132bpm 38cal 5.23/9.96mph 7) 0.5m - 6:25(12:51/m) 114/141bpm 53cal 4.67/9.87mph 8) 0.5m - 4:12(8:23/m) 126/138bpm 47cal 7.15/9.54mph 9) 0.12m - 1:05(9:04/m) 135/137bpm 15cal 6.61/7.14mph Add a comment	5.1mi, 44:07 Running - General Split Summary === 1) 0.5m - 4:43(9:26/m) 113/124bpm 51cal 6.36/6.72mph 2) 0.5m - 4:23(8:46/m) 122/131bpm 55cal 6.84/7.2mph 3) 0.5m - 4:28(8:55/m) 124/178bpm 55cal 6.73/7.08mph 4) 0.5m - 4:23(8:46/m) 127/136bpm 56cal 6.84/7.39mph 5) 0.5m - 4:16(8:32/m) 124/133bpm 49cal 7.04/7.41mph 6) 0.5m - 4:10(8:21/m) 126/132bpm 49cal 7.19/7.39mph 7) 0.5m - 4:14(8:29/m) 134/141bpm 59cal 7.08/7.37mph 8) 0.5m - 4:10(8:21/m) 130/142bpm 51cal 7.19/7.37mph 9) 0.5m - 4:11(8:21/m) 131/136bpm 51cal 7.18/7.53mph 10) 0.5m - 4:12(8:24/m) 137/143bpm 59cal 7.14/7.53mph 11) 0.11m - 57(8:55/m) 139/142bpm 13cal 6.73/7.01mph Add a comment	5.2mi, 44:43 Running - General Split Summary === 1) 0.5m - 4:31(9:03/m) 124/137bpm 59cal 6.63/7.12mph 2) 0.5m - 4:26(8:52/m) 121/132bpm 54cal 6.77/7.14mph 3) 0.5m - 4:22(8:44/m) 138/145bpm 67cal 6.87/7.12mph 4) 0.5m - 4:27(8:54/m) 144/178bpm 72cal 6.74/7.33mph 5) 0.5m - 4:16(8:31/m) 140/171bpm 64cal 7.04/8.08mph 6) 0.5m - 4:13(8:26/m) 150/156bpm 72cal 7.12/7.58mph 7) 0.5m - 4:18(8:36/m) 142/148bpm 66cal 6.98/7.85mph 8) 0.5m - 4:06(8:11/m) 145/150bpm 66cal 7.33/8.52mph 9) 0.5m - 4:11(8:23/m) 142/146bpm 63cal 7.16/7.53mph 10) 0.5m - 4:04(8:08/m) 135/144bpm 49cal 7.38/9.85mph 11) 0.23m - 1:49(7:53/m) 142/146bpm 27cal 7.61/10.08mph Add a comment	5.1mi, 43:35 Running - General Split Summary === 1) 0.5m - 4:29(8:57/m) 120/129bpm 55cal 6.7/7.33mph 2) 0.5m - 4:15(8:29/m) 127/134bpm 58cal 7.07/7.37mph 3) 0.5m - 4:24(8:48/m) 133/141bpm 64cal 6.82/7.28mph 4) 0.5m - 4:36(9:13/m) 133/142bpm 65cal 6.52/7.03mph 5) 0.5m - 4:18(8:36/m) 139/146bpm 66cal 6.98/7.74mph 6) 0.5m - 4:13(8:26/m) 145/149bpm 69cal 7.12/7.45mph 7) 0.5m - 4:23(8:47/m) 146/149bpm 72cal 6.84/7.26mph 8) 0.5m - 4:13(8:27/m) 147/150bpm 69cal 7.1/7.45mph 9) 0.5m - 4:07(8:14/m) 149/152bpm 68cal 7.29/7.47mph 10) 0.5m - 4:09(8:19/m) 151/154bpm 69cal 7.22/7.37mph 11) 0.05m - 28(8:44/m) 150/151bpm 7cal 6.87/7.41mph Add a comment	6.2mi, 50:53 Running - General Split Summary === 1) 0.5m - 4:37(9:13/m) 110/119bpm 48cal 6.51/6.93mph 2) 0.5m - 4:25(8:49/m) 120/126bpm 53cal 6.8/6.97mph 3) 0.5m - 4:22(8:44/m) 128/135bpm 59cal 6.87/6.97mph 4) 0.5m - 4:11(8:22/m) 134/141bpm 61cal 7.17/7.43mph 5) 0.5m - 4:10(8:20/m) 134/146bpm 59cal 7.2/7.33mph 6) 0.5m - 4:07(8:13/m) 132/135bpm 55cal 7.3/7.45mph 7) 0.5m - 4:07(8:14/m) 140/147bpm 63cal 7.29/7.45mph 8) 0.5m - 3:46(7:33/m) 149/161bpm 62cal 7.95/8.6mph 9) 0.5m - 3:18(6:37/m) 159/166bpm 59cal 9.07/9.77mph 10) 0.5m - 3:24(6:47/m) 165/178bpm 62cal 8.84/9.6mph 11) 0.5m - 4:12(8:24/m) 155/174bpm 72cal 7.14/8.37mph 12) 0.5m - 4:17(8:35/m) 150/156bpm 71cal 6.99/7.7mph 13) 0.23m - 1:58(8:33/m) 152/154bpm 32cal 7.01/6.82mph Add a comment	4.3mi, 37:22 Running - General Split Summary === 1) 0.5m - 4:25(8:51/m) 124/138bpm 58cal 6.78/7.14mph 2) 0.5m - 4:30(9:00/m) 121/136bpm 54cal 6.67/6.85mph 3) 0.5m - 4:25(8:51/m) 131/139bpm 62cal 6.78/6.93mph 4) 0.5m - 4:25(8:50/m) 132/137bpm 62cal 6.8/7.68mph 5) 0.5m - 4:21(8:42/m) 135/138bpm 63cal 6.9/7.14mph 6) 0.5m - 4:15(8:30/m) 139/146bpm 64cal 7.06/7.22mph 7) 0.5m - 4:16(8:32/m) 141/149bpm 66cal 7.03/7.41mph 8) 0.5m - 4:22(8:44/m) 148/158bpm 71cal 6.87/7.12mph 9) 0.29m - 2:24(8:24/m) 137/148bpm 33cal 7.14/7.47mph 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	67.07%
Birkenhead parkrun	5km	7 Dec	24:48	57.78%
Birkenhead parkrun	5km	23 Nov	21:47	65.78%
Birkenhead parkrun	5km	16 Nov	21:39	66.19%
Birkenhead parkrun	5km	9 Nov	21:38	66.24%
Birkenhead parkrun	5km	2 Nov	22:52	62.67%
Snowdonia Marathon	26.2mi	26 Oct	4:18:27	51.74%
Birkenhead parkrun	5km	19 Oct	25:30	56.20%
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%
Birkenhead parkrun	5km	8 Sep	22:17	63.83%
Whistle Stop Tour - Thurstaston Country Park	8mi	8 Sep	1:03:54	59.00%
Whistle Stop Tour - Arrowe Park	5mi	7 Sep	37:31	62.14%
Birkenhead parkrun	5km	1 Sep	21:54	64.95%
Wirral Seaside runs	5km	29 Aug	21:21	66.62%
Birkenhead parkrun	5km	25 Aug	22:06	64.36%
Birkenhead parkrun	5km	18 Aug	26:00	54.31%
Bicester parkrun	5km	11 Aug	21:02	67.13%
Birkenhead parkrun	5km	4 Aug	21:21	66.14%
Birkenhead parkrun	5km	28 Jul	23:50	59.24%
Wirral Seaside 5k	5km	25 Jul	21:39	65.22%
Birkenhead parkrun	5km	21 Jul	21:46	64.87%
Birkenhead parkrun	5km	14 Jul	24:43	57.13%
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	56.33%
Wirral Seaside 5k	5km	27 Jun	22:38	62.39%
Birkenhead parkrun	5km	23 Jun	21:24	65.98%
Birkenhead parkrun	5km	16 Jun	21:35	65.42%
Birkenhead parkrun	5km	9 Jun	21:43	65.02%
Birkenhead Park 5m	5mi	6 Jun	36:36	63.19%
Knowsley parkrun	5km	2 Jun	22:21	63.18%
Wirral Seaside 5k	5km	30 May	22:05	63.94%
Northwich parkrun	5km	26 May	23:21	60.47%
Claire House Excalibur Half (Moel Famau)	13.1mi	13 May	2:49:33	36.83%
Birkenhead parkrun	5km	12 May	26:09	54.00%
Birkenhead parkrun	5km	5 May	25:07	56.22%
Chester Half Marathon	13.1mi	29 Apr	1:46:45	58.49%
Birkenhead parkrun	5km	28 Apr	26:55	52.46%
Wirral Seaside 5k	5km	25 Apr	21:43	65.02%
Birkenhead parkrun	5km	21 Apr	22:35	62.52%
Birkenhead parkrun	5km	14 Apr	25:05	56.29%
Greater Manchester Marathon	26.2mi	8 Apr	4:39:32	47.04%
Birkenhead parkrun	5km	31 Mar	23:38	59.75%
Wirral Seaside 5k	5km	28 Mar	22:34	62.57%
Birkenhead parkrun	5km	24 Mar	23:13	60.82%
Grindleford Gallop	21mi	17 Mar		0.00%
Birkenhead parkrun	5km	10 Mar	22:00	64.18%
Ellesmere Port parkrun	5km	3 Mar	23:23	60.38%
Birkenhead parkrun	5km	24 Feb	22:41	62.25%
Parbold Hill Race	6.75mi	17 Feb		0.00%
Birkenhead parkrun	5km	17 Feb	24:49	56.90%
Birkenhead parkrun	5km	10 Feb	26:48	52.69%
Birkenhead parkrun	5km	3 Feb	24:48	56.94%
Birkenhead parkrun	5km	27 Jan	24:43	57.13%
Essar Four Villages Half Marathon	13.1mi	21 Jan	1:51:23	56.06%
Birkenhead parkrun	5km	20 Jan	24:55	56.67%
Birkenhead parkrun	5km	13 Jan	23:23	60.38%
Phoenix parkrun	5km	6 Jan	23:20	60.51%
Chester parkrun	5km	1 Jan	24:03	58.71%
Wepre parkrun	5km	1 Jan	27:00	52.30%
2017	Distance	Date	Result	WAVA
Birkenhead parkrun	5km	30 Dec	23:54	59.08%
Birkenhead parkrun	5km	23 Dec	23:39	59.70%
Birkenhead parkrun	5km	16 Dec	22:15	63.46%
Birkenhead parkrun	5km	9 Dec	22:51	61.79%
Birkenhead parkrun	5km	2 Dec	24:13	58.31%
Birkenhead parkrun	5km	25 Nov	23:11	60.91%
Birkenhead parkrun	5km	18 Nov	21:44	64.97%
Birkenhead parkrun	5km	11 Nov	21:19	66.24%
St Helens Striders' Trail 5	5mi	5 Nov	39:51	58.04%
Birkenhead parkrun	5km	4 Nov	22:41	62.25%
Snowdonia Marathon	26.2mi	28 Oct	4:58:14	44.09%
Birkenhead parkrun	5km	21 Oct	25:32	55.30%
Birkenhead parkrun	5km	14 Oct	23:44	59.49%
MBNA Chester Marathon	26.2mi	8 Oct	4:45:00	46.14%
Birkenhead parkrun	5km	7 Oct	25:39	55.05%
Hoylake 10k	10km	24 Sep	43:07	66.86%
Birkenhead parkrun	5km	23 Sep	21:28	65.78%
Wepre parkrun	5km	16 Sep	24:44	57.09%
Wirral Half Marathon	13.1mi	10 Sep	1:47:09	58.28%
Birkenhead parkrun	5km	9 Sep	22:48	61.93%
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	65.73%
Birkenhead parkrun	5km	26 Aug	22:05	63.94%
Birkenhead parkrun	5km	19 Aug	21:52	64.10%
Birkenhead parkrun	5km	12 Aug	22:55	61.17%
Birkenhead parkrun	5km	5 Aug	22:46	61.57%
Birkenhead parkrun	5km	29 Jul	22:50	61.39%
Birkenhead parkrun	5km	22 Jul	23:22	59.99%
Birkenhead parkrun	5km	15 Jul	22:18	62.86%
Birkenhead parkrun	5km	8 Jul	23:19	60.12%
Wirral Coastal Run	12mi	8 Jul	1:55:13	49.14%
Tour of Merseyside Race #2 - Thurstaston Multi-terrain	6mi	3 Jul	46:33	59.32%
Birkenhead parkrun	5km	1 Jul	22:35	62.07%
Birkenhead parkrun	5km	24 Jun	22:09	63.28%
Birkenhead parkrun	5km	10 Jun	22:44	61.66%
Wepre parkrun	5km	3 Jun	24:49	56.48%
Rock ‘n’ Roll Liverpool Half Marathon	13.1mi	28 May	1:54:33	55.60%
Chester parkrun	5km	27 May	25:01	56.03%
Chester Half marathon	13.1mi	21 May	2:01:34	50.94%
Birkenhead parkrun	5km	20 May	25:22	55.26%
Abingdon parkrun	5km	13 May	22:49	61.43%
Birkenhead parkrun	5km	6 May	22:08	63.33%
Crosby parkrun	5km	29 Apr	22:06	63.43%
Birkenhead parkrun	5km	22 Apr	23:26	59.82%
Birkenhead parkrun	5km	15 Apr	23:00	60.94%
Markeaton parkrun	5km	8 Apr	24:24	57.45%
Birkenhead parkrun	5km	1 Apr	25:06	55.85%
Birkenhead parkrun	5km	25 Mar	22:35	62.07%
Delamere parkrun	5km	18 Mar	25:11	55.66%
wrexham half marathon	13.1mi	12 Mar		0.00%
Birkenhead parkrun	5km	11 Mar	25:18	55.40%
Croxteth Hall parkrun	5km	25 Feb	25:05	55.88%
Birkenhead parkrun	5km	18 Feb	24:12	57.92%
Birkenhead parkrun	5km	11 Feb	23:45	59.02%
Erddig parkrun	5km	4 Feb	24:25	57.41%
Birkenhead parkrun	5km	28 Jan	23:47	58.94%
Ellesmere Port parkrun	5km	21 Jan	24:11	57.96%
Four Villages Half Marathon	13.1mi	15 Jan	2:01:09	51.11%
Chester parkrun	5km	7 Jan	23:35	59.44%
2016	Distance	Date	Result	WAVA
Birkenhead parkrun	5km	31 Dec	22:51	61.34%
Birkenhead parkrun	5km	24 Dec	23:18	60.16%
Birkenhead parkrun	5km	17 Dec	23:12	60.42%
Chester parkrun	5km	10 Dec	23:43	59.10%
Birkenhead parkrun	5km	3 Dec	22:50	61.39%
Oxford parkrun	5km	26 Nov	23:49	58.85%
Birkenhead parkrun	5km	12 Nov	23:17	60.20%
Birkenhead parkrun	5km	5 Nov	22:41	61.80%
Snowdonia Marathon	26.2mi	29 Oct	4:37:13	47.74%
Birkenhead parkrun	5km	22 Oct	22:03	63.57%
Birkenhead parkrun	5km	15 Oct	22:53:00	1.02%
Birkenhead parkrun	5km	8 Oct	21:40	64.69%
Birkenhead parkrun	5km	1 Oct	24:07	58.12%
Baxters Loch Ness Marathon	26.2mi	25 Sep	4:40:08	47.24%
Bicester parkrun	5km	17 Sep	20:57	66.91%
Birkenhead parkrun	5km	10 Sep	22:52	61.30%
South Cheshire 20	20mi	4 Sep	3:02:12	54.27%
Birkenhead parkrun	5km	3 Sep	21:02	66.64%
Birkenhead parkrun	5km	27 Aug	23:34	59.48%
Birkenhead parkrun	5km	13 Aug	20:48	66.90%
Birkenhead parkrun	5km	6 Aug	25:28	54.64%
Birkenhead parkrun	5km	30 Jul	20:35	67.61%
Birkenhead parkrun	5km	23 Jul	24:26	56.95%
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	66.21%
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	44.59%
Wirral 10k	10km	12 Oct	47:38	60.55%
MBNA Chester Marathon	26.2mi	5 Oct	4:26:27	48.15%
Mersey Tunnel 10k	10km	8 Jun	51:38	55.44%
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	57.70%
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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