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The Inspector
M55 Denbighshire

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Recent Blogs
Chester Half Marathon 2013	Apr 2013

Recent Training
28th Jan	Football	4.7mi	1:20:15
28th Jan	General	3.1mi	25:22
26th Jan	Intervals	2.9mi	22:09
24th Jan	Treadmill	3.7mi	26:16
22nd Jan	General	7mi	1:00:23

12 Month Benchmarks	Run
Mile	6:18
5k	20:32
5mi	34:09
10k	43:14
10mi	1:11:07
Half	1:33:23

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022
3000m	2	11:30 6:10/mi	74.70										11:30 74.70			12:15 72.53
5km	5	19:07 6:09/mi	77.17	19:07 72.22						19:07 77.17						20:24 76.38
4.5mi	1	33:18 7:24/mi	65.06							33:18 65.06
10km	16	38:52 6:15/mi	75.29	41:50 66.76	38:52 72.43	39:08 74.27	39:27 74.28	46:03 64.16	39:34 75.29		42:57 70.54	43:14 70.68	41:23 74.47			43:18 73.73
10mi	1	1:08:23 6:50/mi	69.62			1:08:23 69.62
13.1mi	13	1:26:53 6:38/mi	74.77			1:28:55 70.81	1:26:53 73.08		1:28:33 72.94			1:30:48 73.02	1:29:28 74.77	1:32:05 73.30	1:34:26 72.12	1:33:37 74.09
30km	1	2:25:31 7:48/mi	67.66											2:25:31 67.66
26.2mi	6	3:12:49 7:22/mi	71.16				3:13:43 69.03		3:16:27 69.24	3:12:49 71.16		3:17:11 70.81	3:24:30 68.88

2022		Result	WAVA	Distance
10 Dec	Great Langdale Christmas Pudding 10k	50:58	62.64	10km
12 Oct	Civil Service XC Championships	45:15	66.76	5.88mi
8 Oct	The Doctor K Cup	21:23	72.87	5km
11 Sep	Great North Run SB	1:33:37	74.09	13.1mi
19 Jun	Freckleton Half Marathon	1:36:06	72.18	13.1mi
18 May	Civil Service Athletics Association (CSAA) 10K Championship SB	43:18	73.73	10km
8 Apr	RCSL Winter Sports Weekend 5000m SB	20:24	76.38	5km
8 Apr	RCSL Winter Sports Weekend 3000m SB	12:15	72.53	3000mt
2020		Result	WAVA	Distance
13 Sep	Virtual Great North Run SB	1:34:26	72.12	13.1mi
2019		Result	WAVA	Distance
9 Oct	Civil Service XC Championships		0.00	5.88mi
8 Sep	Great North Run	1:33:24	72.26	13.1mi
16 Jun	Freckleton Half Marathon SB	1:32:05	73.30	13.1mi
2 Mar	Rhayader Round the Lakes PB	2:25:31	67.66	30km
2018		Result	WAVA	Distance
28 Oct	Jedburgh Half Marathon	1:31:44	72.92	13.1mi
10 Oct	Civil Service XC Championships	45:37	63.93	5.88mi
17 Jun	Freckleton Half Marathon SB	1:29:28	74.77	13.1mi
16 May	CSAA 10K SB	41:23	74.47	10km
22 Apr	London Marathon SB	3:24:30	68.88	26.2mi
13 Apr	RCSL Winter Sports Weekend 3000m PB	11:30	74.70	3000mt
13 Apr	RCSL Winter Sports Weekend 5000m PB	19:28	77.55	5000mt
3 Mar	Rhayader Round the Lakes		0.00	30km
11 Feb	Nick Beer 10k	43:00	71.67	10km
2017		Result	WAVA	Distance
11 Oct	Civil Service XC Championships	44:10	65.47	5.88mi
10 Sep	Great North Run SB	1:30:48	73.02	13.1mi
18 Jun	Freckleton Half Marathon	1:33:59	70.54	13.1mi
23 Apr	London Marathon SB	3:17:11	70.81	26.2mi
12 Feb	Nick Beer 10km Memorial Race SB	43:14	70.68	10km
2016		Result	WAVA	Distance
12 Oct	Civil Service XC Championships	46:07	62.17	5.88mi
11 Sep	Great North Run		0.00	13.1mi
19 Jun	Freckleton Half Marathon		0.00	13.1mi
13 Apr	CSAA 10K SB	42:57	70.54	10km
2015		Result	WAVA	Distance
14 Oct	Civil Service XC Championships	47:50	59.43	5.88mi
13 Sep	Lake Vyrnwy Half Marathon		0.00	13.1mi
14 Aug	Neil Howells Memorial Race PB	33:18	65.06	4.5mi
9 Jul	RCSL National Sports Day SB	19:07	77.17	5km
21 Jun	Freckleton Half Marathon		0.00	13.1mi
14 Jun	Rock ‘n’ Roll Liverpool Marathon		0.00	26.2mi
26 Apr	London Marathon PB	3:12:49	71.16	26.2mi
7 Mar	Rhayader Round the Lakes		0.00	20mi
2014		Result	WAVA	Distance
15 Oct	Civil Service XC Championships	42:06	68.33	6mi
24 Aug	Ellesmere 10k SB	39:34	75.29	10km
22 Jun	Freckleton Half Marathon SB	1:28:33	72.94	13.1mi
8 Jun	Mersey Tunnel 10k	41:21	72.05	10km
13 Apr	London Marathon SB	3:16:27	69.24	26.2mi
8 Mar	Rhayader Round the Lakes		0.00	20mi
19 Jan	Four Villages Half Marathon	1:28:58	71.98	13.1mi
2013		Result	WAVA	Distance
23 Jun	Shrewsbury Marathon		0.00	26.2mi
12 May	Chester half marathon		0.00	13.1mi
10 Feb	Nick Beer 10km Memorial Race SB	46:03	64.16	10km
2012		Result	WAVA	Distance
7 Oct	MBNA Chester Marathon SB	3:13:43	69.03	26.2mi
9 Sep	Lake Vyrnwy Half Marathon PB	1:26:53	73.08	13.1mi
10 Jun	Mersey Tunnel 10K SB	39:27	74.28	10km
29 Apr	Greater Manchester Marathon	3:26:49	64.65	26.2mi
12 Feb	The Nick Beer 10Km memorial race	39:47	73.66	10km
2011		Result	WAVA	Distance
4 Dec	Helena Tipping Memorial 10K SB	39:08	74.27	10km
19 Jun	Freckleton Half Marathon SB	1:28:55	70.81	13.1mi
22 May	Llandudno 10 mile race PB	1:08:23	69.62	10mi
2007		Result	WAVA	Distance
30 Sep	Flintshire 10K PB	38:52	72.43	10km
12 Sep	RCSL Sutton Park 10K	40:07	70.17	10km
3 Jun	Liverpool City v City 10K	40:46	69.05	10km
2006		Result	WAVA	Distance
1 Oct	Flintshire 10k SB	41:50	66.76	10km
19 Jul	RCSL National Sports Day PB	19:07	72.22	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	6	0	0	0	0	0	0	0	0	0	0	0	6
2023	52	0	0	0	0	0	0	0	0	0	0	0	52
2022	0	19	0	0	0	0	0	2	0	3	0	6	29
2022	52	21	56	50	53	56	73	94	90	64	104	54	766
2021	5	6	0	3	0	160	0	3	0	5	0	4	186
2021	61	94	130	72	83	92	63	32	43	61	16	28	775
2020	0	5	0	0	0	0	0	4	1	2	5	3	20
2020	29	33	73	32	70	27	52	58	68	45	12	35	534
2020	0	0	0	15	30	0	15	0	0	0	0	0	59
2019	0	0	0	0	0	0	4	0	0	0	0	0	4
2019	85	84	70	41	83	59	49	62	39	0	0	12	584
2018	5	0	6	7	2	0	4	3	3	4	0	0	33
2018	105	111	120	90	66	75	39	50	81	65	63	135	1000
2018	0	0	0	0	0	0	1	6	9	0	0	0	16
2017	0	0	0	8	4	5	3	0	0	0	0	0	20
2017	72	69	119	96	44	82	29	75	63	32	17	26	725
2016	0	0	0	0	0	0	0	0	8	3	0	0	11
2016	43	35	45	33	48	0	0	5	24	50	31	6	320
2015	119	93	149	97	38	31	83	20	11	33	9	8	690
2015	0	0	0	0	0	6	0	8	0	0	0	0	14
2014	0	0	10	0	0	3	0	0	0	0	0	0	12
2014	113	104	73	76	95	79	63	55	63	88	82	109	1001
2014	0	0	19	0	16	0	0	13	0	0	0	0	47
2013	0	0	20	0	0	0	0	0	0	0	0	0	20
2013	68	62	33	0	71	101	59	67	65	81	55	47	709
2013	0	0	0	9	19	0	0	0	0	0	0	0	28
2012	0	0	0	0	0	0	0	6	0	0	0	0	6
2012	99	101	102	102	67	29	65	71	114	75	64	35	926
2012	0	0	0	0	0	9	0	25	0	17	0	0	50

Wed 4th Jan Jan 4	Thu 5th Jan Jan 5	Fri 6th Jan Jan 6	Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10
6.7mi, 49:47 Run - General Split Summary === 1) 0.5m - 3:46(7:31/m) 130/134bpm [978b/mi] 44cal 7.97/8.27mph 2) 0.5m - 3:44(7:28/m) 126/136bpm [942b/mi] 40cal 8.03/8.18mph 3) 0.5m - 4:17(8:33/m) 132/150bpm [1129b/mi] 49cal 7.02/8.08mph 4) 0.5m - 3:47(7:34/m) 136/141bpm [1029b/mi] 46cal 7.93/8.18mph 5) 0.5m - 3:42(7:24/m) 142/147bpm [1051b/mi] 48cal 8.11/8.18mph 6) 0.5m - 3:41(7:21/m) 141/145bpm [1037b/mi] 46cal 8.16/8.66mph 7) 0.5m - 3:44(7:29/m) 146/163bpm [1092b/mi] 50cal 8.02/8.56mph 8) 0.5m - 3:43(7:26/m) 143/157bpm [1064b/mi] 46cal 8.06/8.41mph 9) 0.5m - 3:40(7:20/m) 144/150bpm [1055b/mi] 47cal 8.19/8.47mph 10) 0.5m - 3:38(7:16/m) 144/157bpm [1045b/mi] 45cal 8.27/8.56mph 11) 0.5m - 3:36(7:12/m) 146/151bpm [1050b/mi] 46cal 8.34/8.89mph 12) 0.5m - 3:46(7:32/m) 142/149bpm [1071b/mi] 45cal 7.96/8.81mph 13) 0.5m - 3:20(6:40/m) 144/147bpm [961b/mi] 40cal 8.99/9.12mph 14) 0.2m - 1:23(6:55/m) 143/146bpm [990b/mi] 16cal 8.67/8.95mph Add a comment	-	-	5.7mi, 2:09:55 Walk - General Split Summary === 1) 5.65m - 2:09:55(23:00/m) 105/163bpm [2415b/mi] 755cal 53/76rpm 2.61/5.41mph Add a comment	-	-	3.6mi, 26:45 Run - Treadmill Split Summary === 1) 1m - 7:27(7:27/m) 138/151bpm [1028b/mi] 96cal 8.05/8.6mph 2) 1m - 7:01(7:01/m) 150/164bpm [1053b/mi] 99cal 8.55/8.77mph 3) 1m - 7:15(7:15/m) 158/165bpm [1144b/mi] 107cal 8.29/8.6mph 4) 0.6m - 5:02(8:21/m) 157/162bpm [1311b/mi] 74cal 7.19/8.29mph Add a comment
Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17
3.7mi, 25:44 Run - Treadmill Split Summary === 1) 1m - 6:59(6:59/m) 128/146bpm [894b/mi] 81cal 8.59/9.23mph 2) 1m - 6:42(6:42/m) 142/154bpm [950b/mi] 89cal 8.96/9.2mph 3) 1m - 6:58(6:58/m) 141/158bpm [982b/mi] 88cal 8.62/9.08mph 4) 0.67m - 5:06(7:38/m) 155/161bpm [1183b/mi] 74cal 7.87/8.77mph Add a comment	-	4.2mi, 31:49 Run - Tempo Split Summary === 1) 0.5m - 4:14(8:29/m) 140/170bpm [1187b/mi] 56cal 7.08/7.95mph 2) 0.5m - 3:51(7:42/m) 143/147bpm [1100b/mi] 52cal 7.8/8.06mph 3) 0.5m - 3:47(7:35/m) 146/149bpm [1107b/mi] 52cal 7.91/8.1mph 4) 0.5m - 3:41(7:22/m) 142/148bpm [1047b/mi] 48cal 8.14/8.41mph 5) 0.5m - 3:57(7:55/m) 139/147bpm [1100b/mi] 49cal 7.58/8.01mph 6) 0.5m - 3:48(7:36/m) 146/152bpm [1109b/mi] 51cal 7.9/8.27mph 7) 0.5m - 3:31(7:02/m) 149/156bpm [1047b/mi] 48cal 8.54/9mph 8) 0.5m - 3:24(6:48/m) 155/158bpm [1053b/mi] 49cal 8.83/9.02mph 9) 0.21m - 1:36(7:45/m) 156/157bpm [1209b/mi] 23cal 7.74/9.16mph Add a comment	4.5mi, 32:16 Run - Treadmill Split Summary === 1) 1m - 7:06(7:06/m) 127/138bpm [901b/mi] 79cal 8.46/9.6mph 2) 1m - 7:01(7:01/m) 136/147bpm [955b/mi] 86cal 8.54/9.04mph 3) 1m - 7:11(7:11/m) 152/157bpm [1091b/mi] 102cal 8.36/8.79mph 4) 1m - 7:21(7:21/m) 153/163bpm [1125b/mi] 105cal 8.16/8.83mph 5) 0.46m - 3:38(7:56/m) 146/155bpm [1158b/mi] 47cal 7.57/8.52mph Add a comment	-	-	4.7mi, 34:03 Run - Treadmill Split Summary === 1) 1m - 7:32(7:32/m) 138/166bpm [1040b/mi] 96cal 7.96/8.77mph 2) 1m - 7:07(7:07/m) 145/150bpm [1031b/mi] 97cal 8.44/8.83mph 3) 1m - 6:50(6:50/m) 152/159bpm [1038b/mi] 97cal 8.79/9.06mph 4) 1m - 6:56(6:56/m) 162/175bpm [1122b/mi] 105cal 8.66/9.31mph 5) 0.72m - 5:39(7:49/m) 160/170bpm [1251b/mi] 84cal 7.67/9.16mph Add a comment
Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24
-	-	-	-	7mi, 1:00:23 Run - General Split Summary === 1) 0.5m - 4:52(9:43/m) 124/135bpm [1206b/mi] 52cal 6.17/7.47mph 2) 0.5m - 4:31(9:02/m) 132/141bpm [1192b/mi] 54cal 6.65/7.45mph 3) 0.5m - 4:24(8:49/m) 132/136bpm [1163b/mi] 51cal 6.81/7.2mph 4) 0.5m - 4:09(8:19/m) 132/136bpm [1097b/mi] 46cal 7.22/7.87mph 5) 0.5m - 4:11(8:22/m) 135/141bpm [1130b/mi] 49cal 7.16/7.89mph 6) 0.5m - 4:21(8:41/m) 134/139bpm [1164b/mi] 49cal 6.91/7.39mph 7) 0.5m - 4:28(8:57/m) 133/137bpm [1190b/mi] 48cal 6.7/7.16mph 8) 0.5m - 4:23(8:46/m) 132/139bpm [1158b/mi] 45cal 6.84/7.26mph 9) 0.5m - 4:11(8:22/m) 138/145bpm [1155b/mi] 49cal 7.17/7.87mph 10) 0.5m - 4:09(8:18/m) 139/142bpm [1153b/mi] 48cal 7.23/7.51mph 11) 0.5m - 4:09(8:19/m) 137/140bpm [1139b/mi] 46cal 7.22/7.6mph 12) 0.5m - 4:12(8:23/m) 139/143bpm [1166b/mi] 47cal 7.15/7.31mph 13) 0.5m - 4:10(8:20/m) 143/155bpm [1191b/mi] 51cal 7.21/7.74mph 14) 0.5m - 3:51(7:42/m) 145/152bpm [1116b/mi] 48cal 7.8/8.41mph 15) 0.03m - 21(10:14/m) 144/145bpm [1473b/mi] 4cal 5.87/7.93mph Add a comment	-	3.7mi, 26:16 Run - Treadmill Split Summary === 1) 1m - 7:28(7:28/m) 128/158bpm [956b/mi] 83cal 8.04/8.91mph 2) 1m - 6:47(6:47/m) 144/156bpm [976b/mi] 90cal 8.86/9.16mph 3) 1m - 6:58(6:58/m) 143/149bpm [996b/mi] 90cal 8.62/9.08mph 4) 0.66m - 5:03(7:39/m) 147/152bpm [1126b/mi] 67cal 7.84/8.68mph Add a comment
Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31
-	2.9mi, 22:09 Run - Intervals Split Summary === 1) 1m - 7:50(7:50/m) 138/153bpm [1080b/mi] 97cal 7.67/9.33mph 2) 1m - 7:10(7:10/m) 143/163bpm [1025b/mi] 91cal 8.37/9.68mph 3) 0.89m - 7:10(8:00/m) 138/155bpm [1105b/mi] 84cal 7.49/9.2mph Add a comment	-	4.7mi, 1:20:15 Cross - Football Split Summary === 1) 3.3m - 1:13:29(22:17/m) 137/165bpm [3054b/mi] 796cal 70/119rpm 2.69/12.65mph 2) 3.37m - 1:32:39(27:29/m) 98/165bpm [2694b/mi] 342cal 63/104rpm 2.18/28.47mph 3) 0m - 6(0/m) 82/83bpm [INFb/mi] 58/58rpm Add a comment 3.1mi, 25:22 Run - General Split Summary === 1) 0.5m - 4:33(9:06/m) 126/139bpm [1147b/mi] 50cal 6.59/7.37mph 2) 0.5m - 3:57(7:53/m) 134/138bpm [1057b/mi] 47cal 7.61/7.99mph 3) 0.5m - 3:59(7:58/m) 139/143bpm [1107b/mi] 50cal 7.54/7.89mph 4) 0.5m - 4:09(8:18/m) 126/134bpm [1045b/mi] 40cal 7.24/7.43mph 5) 0.5m - 3:53(7:47/m) 130/135bpm [1011b/mi] 40cal 7.71/7.97mph 6) 0.5m - 3:52(7:44/m) 136/140bpm [1052b/mi] 45cal 7.76/8.06mph 7) 0.12m - 59(8:24/m) 136/138bpm [1142b/mi] 11cal 7.14/7.6mph Add a comment	-	-	-

The Inspector M55 Denbighshire

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The Inspector
M55 Denbighshire