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fazmo M55

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Recent Training
8th Aug	Easy	7mi	1:04:09
6th Aug	Warm Down	2.1mi	19:43
6th Aug	parkrun	3.1mi	27:05
6th Aug	Drills	0.6mi	5:51
6th Aug	Warm Up	1.8mi	17:59

Planned Races
Golden Ball 10 Mile	21st Aug
Jail Break 10k	11th Sep
Morecambe Festival of Running 10 Mile	20th Nov
St Helens 10K	5th Mar

12 Month Benchmarks	Run
Mile	6:38
5k	23:15
5mi	38:14
10k	47:49
10mi	1:19:39
Half	1:50:34
20mi	2:57:00

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2022 Targets	Set your targets
Run 2000

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Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2020	2021	2022
5km	15	22:17 7:10/mi	64.25				22:40 63.16	22:17 64.25	23:13 62.12		24:42 59.73	24:38 60.35	24:19 61.60	24:36 61.85
4mi	1	31:33 7:53/mi	59.30						31:33 59.30
5mi	6	37:12 7:26/mi	63.62			37:48 61.18		37:12 62.67					40:05 61.05	39:07 63.62
10km	30	46:07 7:25/mi	65.43			47:38 60.52	47:11 61.60	46:07 63.03	48:35 60.32	51:12 58.19		50:46 59.68	48:01 64.18	47:06 65.43	48:43 63.81
9.8mi	1	1:17:22 7:52/mi	64.76											1:17:22 64.76
10mi	6	1:16:29 7:39/mi	63.83		1:18:31 59.64		1:16:29 62.25	1:18:20 61.28						1:19:53 63.83
13.1mi	12	1:42:42 7:50/mi	65.01	1:49:51 55.91	1:44:21 59.34	1:44:32 59.73	1:44:09 60.03	1:42:42 61.38	1:46:59 59.35					1:43:49 65.01	1:54:43 58.84
20mi	1	2:58:26 8:55/mi	59.20												2:58:26 59.20
26.2mi	2	3:56:43 9:02/mi	55.09		4:14:55 51.16	3:56:43 55.09

Date	Planned Races			Distance
5 Mar	St Helens 10K Confirmed			10km
20 Nov	Morecambe Festival of Running 10 Mile Confirmed			10mi
11 Sep	Jail Break 10k Confirmed			10km
21 Aug	Golden Ball 10 Mile Confirmed			10mi
2022		Result	WAVA	Distance
7 Aug	Riverside Half Marathon		0.00	13.1mi
10 Jul	Lancaster Celebration of Running - Half		0.00	13.1mi
19 Jun	Father’s Day 10k		0.00	10km
12 Jun	Morecambe 10K		0.00	10km
1 May	Morecambe Series - Half Marathon SB	1:54:43	58.84	13.1mi
3 Apr	Manchester Marathon		0.00	26.2mi
13 Mar	Trimpell 20 PB	2:58:26	59.20	20mi
6 Mar	St Helens 10K	49:36	62.68	10km
26 Feb	Pilling 10k - Race 3 SB	48:43	63.81	10km
20 Feb	Great North West Half Marathon		0.00	13.1mi
2021		Result	WAVA	Distance
12 Dec	Telford 10K	50:54	61.08	10km
21 Nov	Tadcaster 10 mile SB	1:19:53	63.83	10mi
14 Nov	Windmill 10K	48:07	64.61	10km
17 Oct	Knutsford 10K	48:09	64.56	10km
26 Sep	Bartletts Farndon 10k	49:52	62.34	10km
19 Sep	Chester Half Marathon	1:51:42	60.43	13.1mi
5 Sep	Wigan 10k	49:28	62.85	10km
22 Aug	Alderley Edge 10km	48:29	64.12	10km
8 Aug	City of Preston 5 & 10 Mile Road Races SB	39:07	63.62	5mi
1 Aug	Lancaster Riverside 10m	1:22:42	61.66	10mi
25 Jul	Run Aintree 5k, 10k & Half Marathon	24:41	61.64	5km
21 Jul	Birkenhead Park 5 Mile		0.00	5mi
11 Jul	Wilmslow Summer 10K		0.00	10km
27 Jun	Southport Half Marathon SB	1:43:49	65.01	13.1mi
19 Jun	Tatton Park 10k	47:40	65.22	10km
27 May	Run Media City 5k &10k SB	24:36	61.85	5km
12 May	Chase The Sun Heaton Park 10 Mile PB	1:17:22	64.76	9.83mi
10 Apr	Tatton Park 10k SB	47:06	65.43	10km
2020		Result	WAVA	Distance
5 Dec	Tatton 10km SB	48:01	64.18	10km
13 Sep	Tatton Park 10k	48:12	63.94	10km
9 Aug	Tatton 10k		0.00	10km
8 Mar	Robert Moffat Memorial High Legh 10K	49:12	62.11	10km
1 Mar	St Helens 10K	1:04:47	47.17	10km
2 Feb	Alsager 5 SB	40:05	61.05	5mi
4 Jan	Lyndale Halewood 5k SB	24:19	61.60	5km
2018		Result	WAVA	Distance
9 Sep	Wigan 10k SB	50:46	59.68	10km
1 Sep	Sunflowers Halewood 5k Liverpool free monthly race - JAN SB	24:38	60.35	5km
19 Aug	Birchwood 10k	51:41	58.62	10km
2017		Result	WAVA	Distance
2 Dec	Alder Hey Halewood 5k Liverpool free monthly race - Dec	25:00	59.01	5km
7 Oct	Alder Hey Halewood 5k free monthly race - OCT	24:42	59.73	5km
2 Sep	Alder Hey Halewood 5k Liverpool free monthly race - Sep SB	24:42	59.73	5km
2016		Result	WAVA	Distance
2 Oct	Rainford 10k SB	51:12	58.19	10km
2015		Result	WAVA	Distance
2 Jul	Knowsley Harriers Summer 4 Miler PB	31:33	59.30	4mi
28 Jun	Penny Lane Striders 10k Road Race	50:08	58.93	10km
2 May	Halewood 5k free monthly race Liverpool - May	23:23	61.68	5km
4 Apr	Merseyvend Halewood 5k Liverpool free monthly race - APRIL SB	23:13	62.12	5km
8 Mar	St Helens 10k SB	48:35	60.32	10km
18 Jan	Inskip Half Marathon SB	1:46:59	59.35	13.1mi
2014		Result	WAVA	Distance
16 Nov	Preston 10 Mile SB	1:18:20	61.28	10mi
5 Oct	Rainford 10K	47:02	62.31	10km
21 Sep	English Half Marathon	1:43:27	61.38	13.1mi
7 Sep	Wigan 10k	47:15	62.02	10km
17 Aug	Birchwood 10k	48:49	60.03	10km
27 Jul	Great Warford 10	1:18:42	61.00	10mi
5 Jul	Merseyvend Halewood 5k free monthly race July	22:34	63.91	5km
7 Jun	Merseyvend Halewood 5k Liverpool free monthly race - JUNE	22:33	63.96	5km
20 May	Walton Park 5 Mile Race	37:35	62.52	5mi
3 May	Merseyvend Halewood 5k Liverpool free monthly race - MAY PB	22:17	64.25	5km
20 Apr	Run the Bridge PB	37:12	62.67	5mi
9 Mar	St Helens 10k PB	46:07	63.03	10km
1 Feb	Merseyvend Halewood 5k Liverpool free monthly race - FEB	22:35	63.39	5km
19 Jan	Inskip Derby Arms Half Marathon PB	1:42:42	61.31	13.1mi
2013		Result	WAVA	Distance
26 Dec	Leyland 10k	47:15	61.51	10km
7 Dec	Merseyvend Halewood 5k SB	22:40	63.16	5km
17 Nov	Preston 10 Mile PB	1:16:29	62.25	10mi
2 Nov	Merseyvend Halewood 5k Liverpool free monthly race -OCT	23:10	61.80	5km
6 Oct	Rainford 10k - SB	47:11	61.60	10km
8 Sep	English Half Marathon	1:44:53	60.03	13.1mi
18 Aug	Birchwood 10k	48:35	59.83	10km
17 Mar	Liverpool Half Marathon SB	1:44:09	59.95	13.1mi
2012		Result	WAVA	Distance
9 Sep	English Half Marathon Warrington SB	1:44:32	59.73	13.1mi
19 Aug	Birchwood 10k SB	47:38	60.52	10km
21 Jul	Burtonwood 5 mile road race SB	37:48	61.18	5mi
24 Jun	Penny Lane Striders 10k Road Race	47:59	60.08	10km
27 May	Sale 5 mile	38:42	59.76	5mi
29 Apr	Greater Manchester Marathon PB	3:56:43	55.09	26.2mi
11 Mar	St Helens 10k run	48:38	58.80	10km
2011		Result	WAVA	Distance
20 Nov	Preston 10 miles SB	1:18:31	59.64	10mi
9 Oct	Liverpool Marathon SB	4:14:55	51.16	26.2mi
18 Sep	Warrington Half Marathon SB	1:44:21	59.34	13.1mi
27 Mar	Liverpool Half Marathon	1:46:29	57.68	13.1mi
20 Mar	St Helens 10 k	48:15	58.80	10km
2010		Result	WAVA	Distance
3 Oct	New Balance English Half Marathon SB	1:49:51	55.91	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	0	0	0	0	0	0	7	0	0	0	0	0	7
2022	183	129	118	54	56	41	66	23	0	0	0	0	669
2021	0	5	3	0	0	0	0	0	0	0	0	2	11
2021	200	203	207	176	169	149	85	148	145	163	169	188	2001
2020	0	0	0	0	0	1	9	0	0	0	0	0	10
2020	97	103	148	149	158	159	174	162	149	169	204	110	1781
2019	0	0	0	0	0	11	6	0	0	0	0	0	18
2019	30	44	59	62	52	74	88	99	90	33	71	85	787
2018	34	72	76	116	120	113	132	122	108	118	103	90	1203
2017	134	45	78	47	30	52	93	104	88	102	102	64	940
2016	93	42	66	100	61	63	93	45	103	127	39	5	837
2016	0	0	0	0	0	0	0	0	0	0	17	0	17
2015	103	108	122	107	106	115	56	91	71	87	54	47	1067
2015	0	0	0	0	0	0	22	0	0	0	2	0	24
2014	114	84	92	92	88	111	101	101	95	105	102	109	1195
2013	101	113	113	122	51	36	60	75	83	117	100	116	1088
2013	0	0	0	0	0	61	114	94	30	0	0	0	299
2012	112	104	135	124	102	127	125	125	114	121	102	126	1416
2011	40	60	96	111	105	112	124	119	79	108	83	74	1110
2010	0	0	0	0	78	81	83	79	101	102	60	18	602

Wed 13th Jul Jul 13	Thu 14th Jul Jul 14	Fri 15th Jul Jul 15	Sat 16th Jul Jul 16	Sun 17th Jul Jul 17	Mon 18th Jul Jul 18	Tue 19th Jul Jul 19
4.2mi, 38:01 Run - Easy Split Summary === 1) 1m - 9:48(9:48/m) 103/116bpm [1009b/mi] 106cal 2) 1m - 9:08(9:08/m) 119/130bpm [1086b/mi] 117cal 3) 1m - 8:55(8:55/m) 128/137bpm [1141b/mi] 118cal 4) 1m - 8:53(8:53/m) 131/138bpm [1163b/mi] 110cal 5) 0.14m - 1:18(9:08/m) 137/140bpm [1250b/mi] 17cal Add a comment	-	-	3.4mi, 31:16 Run - Warm Down Split Summary === 1) 1m - 9:21(9:21/m) 120/132bpm [1121b/mi] 110cal 2) 1m - 9:17(9:17/m) 135/144bpm [1252b/mi] 116cal 3) 1m - 9:06(9:06/m) 143/151bpm [1302b/mi] 115cal 4) 0.37m - 3:33(9:28/m) 143/146bpm [1354b/mi] 43cal Add a comment 3mi, 26:22 Run - parkrun Darlington South Park parkrun : 1 - 69 - 208 === 1) 1m - 8:50(8:50/m) 124/143bpm [1095b/mi] 108cal 2) 1m - 8:47(8:47/m) 147/153bpm [1291b/mi] 116cal 3) 0.98m - 8:45(8:54/m) 151/159bpm [1343b/mi] 115cal Add a comment 1.6mi, 14:59 Run - Warm Up Split Summary === 1) 1m - 9:42(9:42/m) 104/117bpm [1009b/mi] 115cal 2) 0.56m - 5:17(9:27/m) 114/118bpm [1077b/mi] 61cal Add a comment	-	-	-
Wed 20th Jul Jul 20	Thu 21st Jul Jul 21	Fri 22nd Jul Jul 22	Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26
-	7mi, 1:05:27 Run - Easy Split Summary === 1) 1m - 9:44(9:44/m) 109/124bpm [1061b/mi] 110cal 2) 1m - 9:11(9:11/m) 122/128bpm [1120b/mi] 108cal 3) 1m - 9:41(9:41/m) 127/132bpm [1230b/mi] 116cal 4) 1m - 8:41(8:41/m) 128/132bpm [1111b/mi] 101cal 5) 1m - 9:42(9:42/m) 133/135bpm [1289b/mi] 114cal 6) 1m - 8:54(8:54/m) 130/135bpm [1158b/mi] 103cal 7) 1m - 9:33(9:33/m) 132/138bpm [1260b/mi] 106cal 8) 0m - 2(6:57/m) 135/135bpm [939b/mi] Add a comment	0mi, 20:00 Run - General Split Summary === 1) 0m - 20:00(0/m) 94/111bpm [INFb/mi] 115cal 51/65rpm Add a comment 0mi, 10:01 Run - General Split Summary === 1) 0m - 10:01(0/m) 107/120bpm [INFb/mi] 85cal 70/78rpm Add a comment	3.2mi, 30:34 Run - Warm Down Split Summary === 1) 1m - 9:33(9:33/m) 127/150bpm [1212b/mi] 112cal 2) 1m - 9:32(9:32/m) 145/159bpm [1383b/mi] 117cal 3) 1m - 9:38(9:38/m) 144/151bpm [1387b/mi] 117cal 4) 0.2m - 1:52(9:26/m) 145/151bpm [1368b/mi] 23cal Add a comment 3.1mi, 26:34 Run - parkrun Harrogate parkrun : 1 - 70 - 209 Official time 26:36 🎉 💃 … 36 ticked off stopwatch bingo and now only have #21 to go 🎊 Other than that excitement … another horrible reminder of my current fitness, and at a fairly dull parkrun … with some of the worst start line indiscipline I have come across… === 1) 1m - 8:33(8:33/m) 128/145bpm [1094b/mi] 109cal 2) 1m - 8:30(8:30/m) 150/160bpm [1275b/mi] 116cal 3) 1m - 8:37(8:37/m) 156/173bpm [1344b/mi] 116cal 4) 0.11m - 55(8:21/m) 173/178bpm [1443b/mi] 14cal Add a comment 1.7mi, 16:45 Run - Warm Up Split Summary === 1) 1m - 9:57(9:57/m) 113/129bpm [1125b/mi] 115cal 2) 0.72m - 6:48(9:25/m) 120/126bpm [1129b/mi] 82cal Add a comment	-	3.3mi, 30:01 Run - Easy Split Summary === 1) 1m - 9:25(9:25/m) 119/131bpm [1120b/mi] 111cal 2) 1m - 9:10(9:10/m) 130/134bpm [1192b/mi] 113cal 3) 1m - 9:02(9:02/m) 131/134bpm [1184b/mi] 111cal 4) 0.26m - 2:24(9:19/m) 132/134bpm [1230b/mi] 29cal Add a comment	6.7mi, 3:41:51 Walk - General Split Summary === 1) 1m - 27:47(27:47/m) 65/84bpm [1806b/mi] 123cal 45/79rpm 2) 1m - 1:01:37(1:01:37/m) 67/101bpm [4129b/mi] 192cal 20/79rpm 3) 1m - 30:15(30:15/m) 60/77bpm [1815b/mi] 86cal 43/78rpm 4) 0.43m - 14:16(33:25/m) 69/94bpm [2305b/mi] 41cal 41/56rpm 5) 0.01m - 20(27:42/m) 87/91bpm [2409b/mi] 1cal 40/50rpm 6) 0.01m - 10(23:41/m) 83/85bpm [1965b/mi] 46/47rpm 7) 0.02m - 26(24:48/m) 82/89bpm [2034b/mi] 2cal 44/53rpm 8) 0.24m - 5:36(23:28/m) 57/80bpm [1338b/mi] 21cal 50/55rpm 9) 1m - 26:08(26:08/m) 70/107bpm [1829b/mi] 124cal 47/122rpm 10) 1m - 28:33(28:33/m) 62/88bpm [1770b/mi] 100cal 41/79rpm 11) 0.95m - 26:43(28:10/m) 58/99bpm [1633b/mi] 83cal 43/79rpm Add a comment
Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2
2.7mi, 24:50 Run - Easy Split Summary === 1) 1m - 9:20(9:20/m) 119/130bpm [1111b/mi] 109cal 2) 1m - 9:09(9:09/m) 131/139bpm [1198b/mi] 113cal 3) 0.7m - 6:21(9:04/m) 138/142bpm [1252b/mi] 81cal Add a comment 1mi, 9:42 Run - Easy Split Summary === 1) 0.99m - 9:42(9:46/m) 120/132bpm [1173b/mi] 114cal Add a comment	-	0mi, 10:02 Run - General Split Summary === 1) 0m - 10:02(0/m) 122/149bpm [INFb/mi] 107cal 53/81rpm Add a comment	3.2mi, 31:23 Run - Warm Down Split Summary === 1) 1m - 9:52(9:52/m) 134/149bpm [1322b/mi] 115cal 2) 1m - 9:45(9:45/m) 133/144bpm [1296b/mi] 121cal 3) 1m - 9:50(9:50/m) 138/143bpm [1358b/mi] 124cal 4) 0.2m - 1:56(9:44/m) 137/140bpm [1334b/mi] 23cal Add a comment 3.1mi, 26:06 Run - parkrun Ruthin Memorial Playing Fields parkrun : 1 - 71 - 210 Would’ve been brilliant to get under 26 but really pleased with that anyway. Very friendly, flat, tarmac parkrun. Only downsides were the 6 hairpin turns 1) 1m - 8:16(8:16/m) 128/144bpm [1057b/mi] 112cal 2) 1m - 8:28(8:28/m) 144/154bpm [1219b/mi] 116cal 3) 1m - 8:37(8:37/m) 152/160bpm [1310b/mi] 116cal 4) 0.1m - 45(7:51/m) 159/164bpm [1247b/mi] 10cal Add a comment 1.7mi, 16:37 Run - Warm Up Split Summary === 1) 1m - 9:45(9:45/m) 106/119bpm [1034b/mi] 116cal 2) 0.7m - 6:51(9:49/m) 110/120bpm [1080b/mi] 81cal Add a comment	-	-	-
Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9
6.8mi, 1:05:29 Run - Easy Split Summary === 1) 1m - 10:05(10:05/m) 108/118bpm [1089b/mi] 108cal 2) 1m - 9:46(9:46/m) 124/134bpm [1210b/mi] 115cal 3) 1m - 9:53(9:53/m) 136/141bpm [1343b/mi] 120cal 4) 1m - 9:11(9:11/m) 140/145bpm [1285b/mi] 113cal 5) 1m - 10:17(10:17/m) 147/155bpm [1512b/mi] 126cal 6) 1m - 9:21(9:21/m) 144/153bpm [1347b/mi] 117cal 7) 0.75m - 6:57(9:14/m) 156/169bpm [1442b/mi] 92cal Add a comment	1.2mi, 12:01 Run - Treadmill Split Summary === 1) 1m - 10:02(10:02/m) 91/108bpm [912b/mi] 59cal 2) 0.19m - 1:59(10:18/m) 97/107bpm [999b/mi] 13cal Add a comment	0mi, 2:03 Cross - Skiing Split Summary === 1) 0m - 2:03(0/m) 59/68bpm [INFb/mi] 3cal Add a comment	2.1mi, 19:43 Run - Warm Down Split Summary === 1) 1m - 9:06(9:06/m) 129/148bpm [1174b/mi] 107cal 2) 1m - 9:44(9:44/m) 143/149bpm [1393b/mi] 119cal 3) 0.09m - 53(9:20/m) 146/151bpm [1364b/mi] 10cal Add a comment 3.1mi, 27:05 Run - parkrun Alderley Park parkrun : 1 - 72 - 211 Not as bad as it looks. Very picturesque woods and lake, but difficult underfoot and plenty of inclines and twisty bits. 3.1 miles = 8:44 min/per mile which is about what I'd expect for my current level of (un)fitness, and a tough course === 1) 1m - 9:14(9:14/m) 132/146bpm [1219b/mi] 114cal 2) 1m - 9:28(9:28/m) 143/152bpm [1355b/mi] 126cal 3) 0.93m - 8:22(9:01/m) 151/161bpm [1362b/mi] 107cal Add a comment 0.6mi, 5:51 Run - Drills Split Summary === 1) 0.6m - 5:51(9:42/m) 109/124bpm [1057b/mi] 72cal Add a comment 1.8mi, 17:59 Run - Warm Up Split Summary === 1) 1m - 10:22(10:22/m) 106/114bpm [1099b/mi] 112cal 2) 0.82m - 7:38(9:20/m) 113/122bpm [1054b/mi] 88cal Add a comment	-	7mi, 1:04:09 Run - Easy Split Summary === 1) 1m - 8:40(8:40/m) 117/137bpm [1013b/mi] 107cal 2) 1m - 8:39(8:39/m) 144/149bpm [1245b/mi] 115cal 3) 1m - 9:15(9:15/m) 150/154bpm [1387b/mi] 119cal 4) 1m - 9:25(9:25/m) 152/157bpm [1432b/mi] 123cal 5) 1m - 10:01(10:01/m) 149/156bpm [1491b/mi] 124cal 6) 1m - 9:14(9:14/m) 153/164bpm [1411b/mi] 120cal 7) 1m - 8:57(8:58/m) 159/170bpm [1425b/mi] 123cal Add a comment	-

fazmo M55

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