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larkim M45

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Halton & Frodsham Harriers, Helsby (BICC) RC

Races
140
Miles
8748
Miles
1
Miles
1697
WAVA
78.95%
200m
35
800m
2:39
1500m
5:15
3000m
10:43
5000m
18:35
5k
18:14
5M
31:21
10k
37:58
10M
1:04:24
Half
1:26:25
20M
2:26:20
Mara
3:14:29

About Me

Got to 38 without really running a step, started a bit of running and found out I wasn't terrible at it. Gradually getting addicted to fetch forums...

Race Standard

Pintail (76)

Current Status

Getting back on it, with a decent Autumn 2019 planned after a spring of non-marathoning.

If I PB in Chester, will I be able to leave marathoning there?

Planned Races
6th Oct 19	MBNA Chester Marathon
26th Oct 19	Snowdonia Marathon
10th Nov 19	Border League - Deeside
Under Consideration
13th Oct 19	Border League - Caernarfon

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This user has collected 114 badges.

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Groups

This user is a member of 1500 miles in 2018, 1500 miles in 2019, Fetch App, GPS Users, New Fetch Game, Sub 3:15 Marathon

2019 Targets

RUN
1500

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Twitter Feed

@petewass @northernboy6 @ConUnit_UCL Being instructed to write to the EC is not use of the royal prerogative, hence… https://t.co/crqmVxDnvf

4:38pm, 6th Sep 2019
@ConUnit_UCL Surely that would be remedied at equity with a (preemptive?) writ of mandamus and the potential penalt… https://t.co/tC7nlef3Rz

4:35pm, 6th Sep 2019

Buddies

Dist	Races	PB	WB	2011	2012	2013	2014	2015	2016	2017	2018	2019
200m	1	35 4:42/mi	61.08								35 61.08
800m	4	2:39 5:20/mi	70.19					2:46 65.25	2:50 64.29		2:39 70.03	2:40 70.19
1500m	2	5:15 5:38/mi	72.39								5:15 72.39	5:22 71.37
3000m	12	10:43 5:45/mi	75.21			11:23 68.16	11:28 68.18	11:30 68.49	11:33 68.71		10:43 75.21	10:58 74.07
5km	62	18:14 5:52/mi	77.76			19:30 70.00	19:57 69.45	19:24 71.42	19:49 70.64	18:59 74.11	18:14 77.76	18:54 75.60
4mi	1	25:02 6:16/mi	73.49									25:02 73.49
5mi	3	31:21 6:16/mi	75.34								31:21 75.34	31:44 74.43
5.4mi	1	34:29 6:23/mi	73.98									34:29 73.98
10km	7	37:58 6:07/mi	78.95			41:05 69.15				38:44 76.18	39:33 75.20	37:58 78.95
10mi	9	1:04:24 6:26/mi	76.35		1:12:41 63.99	1:10:42 66.30	1:07:01 70.49	1:13:09 65.09	1:07:22 71.24	1:07:00 72.21		1:04:24 76.35
13.1mi	14	1:26:25 6:36/mi	74.55	1:35:10 63.82	1:48:00 56.67	1:29:02 69.29	1:29:39 69.35	1:31:53 68.21	1:29:31 70.58	1:26:25 74.31	1:27:34 73.33	1:26:51 74.55
26.2km	1	1:58:16 7:16/mi	67.49					1:58:16 67.49
20mi	2	2:26:20 7:19/mi	69.29							2:31:32 65.79		2:26:20 69.29
22.7mi	1	3:11:27 8:27/mi	58.76					3:11:27 58.76
26.2mi	2	3:14:29 7:25/mi	68.64							3:14:29 68.64	3:32:27 63.37
33mi	2	5:10:00 9:24/mi	54.24							5:38:00 49.32	5:10:00 54.24

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	87	148	180	92	125	200	209	188	173	0	0	0	1404
2019	0	0	0	39	23	9	0	20	8	0	0	0	99
2018	0	0	0	0	0	0	0	1	0	0	0	0	1
2018	88	123	211	201	130	89	28	133	180	189	95	63	1530
2018	31	0	0	22	34	4	143	46	0	0	0	6	287
2017	115	73	172	161	144	181	173	176	204	138	139	129	1805
2017	6	0	10	57	0	49	47	73	0	0	0	8	250
2016	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2016	77	77	125	125	67	40	69	25	86	116	102	118	1027
2016	64	0	0	0	85	28	47	122	50	0	0	9	405
2015	72	50	86	28	72	67	16	66	80	33	46	88	704
2015	33	89	8	0	22	31	104	14	0	7	0	6	313
2014	73	24	46	1	47	60	34	64	74	41	69	87	619
2014	0	55	72	83	0	0	18	12	41	0	0	0	281
2013	40	71	51	73	83	68	109	3	36	20	78	74	705
2013	15	28	19	0	0	0	0	0	0	0	0	0	62
2012	63	53	44	0	14	38	35	32	55	54	78	31	498
2011	29	63	74	73	29	2	10	17	30	21	9	9	366
2010	0	0	0	0	0	11	2	21	23	10	17	5	90

Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1
-	8mi, 1:08:41 Running - Easy Split Summary === 1) 1m - 9:14(9:14/m) 135/151bpm 122cal 6.5/7.2mph 2) 1m - 8:24(8:24/m) 133/149bpm 106cal 7.14/7.45mph 3) 1m - 8:36(8:36/m) 132/143bpm 104cal 6.97/7.83mph 4) 1m - 8:13(8:13/m) 127/136bpm 83cal 7.3/7.72mph 5) 1m - 8:31(8:31/m) 131/140bpm 95cal 7.04/7.49mph 6) 1m - 8:42(8:42/m) 132/139bpm 101cal 6.9/7.2mph 7) 1m - 8:24(8:24/m) 130/136bpm 83cal 7.14/9.25mph 8) 1m - 8:33(8:33/m) 131/137bpm 87cal 7.01/7.41mph 9) 0.01m - 4(10:25/m) 136/136bpm 5.76/6.78mph Add a comment	2.1mi, 18:10 Running - Warm Down Split Summary === 1) 1m - 8:53(8:53/m) 139/144bpm 126cal 6.76/7.35mph 2) 1m - 8:48(8:48/m) 130/137bpm 113cal 6.81/7.2mph 3) 0.05m - 29(9:05/m) 129/130bpm 5cal 6.61/6.95mph Add a comment 4.8mi, 31:44 Running - Intervals Ran from usual start, twice around then up Doric Avenue and stopped watch at the start of the white lines at the end of Doric. HR quite a surprise, not hitting the 170s despite parkrun at the weekend getting up into that area. Split Summary === 1) 0.63m - 3:40(5:49/m) 154/161bpm 54cal 10.32/11.17mph 2) 0.34m - 2:40(7:46/m) 144/161bpm 38cal 7.72/10mph 3) 0.63m - 3:35(5:42/m) 158/165bpm 56cal 10.53/11.06mph 4) 0.34m - 2:43(8:02/m) 147/164bpm 39cal 7.46/10.48mph 5) 0.62m - 3:34(5:47/m) 160/166bpm 56cal 10.38/10.98mph 6) 0.34m - 2:45(8:10/m) 147/166bpm 40cal 7.35/10.23mph 7) 0.61m - 3:35(5:52/m) 160/166bpm 56cal 10.24/10.75mph 8) 0.33m - 2:49(8:27/m) 147/166bpm 39cal 7.1/10.33mph 9) 0.63m - 3:35(5:42/m) 161/168bpm 56cal 10.52/11.23mph 10) 0.33m - 2:48(8:26/m) 148/167bpm 39cal 7.12/10.27mph Add a comment 2.2mi, 18:58 Running - Warm Up Split Summary === 1) 2.21m - 18:58(8:34/m) 125/137bpm 219cal 7/7.85mph Add a comment	-	12.1mi, 1:37:35 Running - Medium Long Run Split Summary === 1) 1m - 8:21(8:21/m) 119cal 7.18/8.89mph 2) 1m - 8:04(8:04/m) 128/130bpm 124cal 7.44/11.65mph 3) 1m - 7:43(7:43/m) 131/138bpm 103cal 7.78/8.87mph 4) 1m - 7:50(7:50/m) 134/139bpm 107cal 7.66/7.87mph 5) 1m - 7:51(7:51/m) 136/141bpm 105cal 7.64/8.16mph 6) 1m - 8:12(8:12/m) 136/141bpm 109cal 7.32/8.47mph 7) 1m - 8:16(8:16/m) 139/146bpm 111cal 7.25/8.12mph 8) 1m - 8:20(8:20/m) 146/153bpm 118cal 7.2/7.62mph 9) 1m - 7:56(7:56/m) 140/150bpm 102cal 7.56/7.85mph 10) 1m - 7:44(7:44/m) 139/145bpm 97cal 7.75/8.08mph 11) 1m - 7:55(7:55/m) 139/150bpm 95cal 7.58/7.87mph 12) 1m - 8:18(8:18/m) 149/157bpm 118cal 7.23/7.68mph 13) 0.12m - 1:03(8:38/m) 151/154bpm 15cal 6.95/7.78mph Add a comment	2.1mi, 16:55 Running - Easy Split Summary === 1) 1m - 8:19(8:19/m) 129/137bpm 110cal 7.21/7.91mph 2) 1m - 8:09(8:09/m) 134/146bpm 113cal 7.37/7.72mph 3) 0.05m - 27(8:43/m) 146/146bpm 6cal 6.88/7.26mph Add a comment 3.1mi, 29:06 Running - parkrun Split Summary === 1) 1m - 9:01(9:01/m) 125/135bpm 111cal 6.65/7.56mph 2) 1m - 9:02(9:02/m) 130/149bpm 115cal 6.64/7.62mph 3) 1m - 10:13(10:13/m) 127/147bpm 118cal 5.87/9.83mph 4) 0.09m - 49(8:53/m) 132/134bpm 10cal 6.76/7.31mph Add a comment	20mi, 2:26:20 Running - Race Split Summary === 1) 5m - 41:01(8:12/m) 135/153bpm 537cal 7.31/8.66mph 2) 5m - 35:17(7:03/m) 158/167bpm 550cal 8.5/9.91mph 3) 5m - 34:53(6:59/m) 161/169bpm 546cal 8.6/11.44mph 4) 5m - 34:58(7:00/m) 164/172bpm 561cal 8.58/9.16mph 5) 0.03m - 12(6:49/m) 169/170bpm 3cal 8.79/8.68mph Add a comment
Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8
-	0.3mi, 1:55 Running - Strides Split Summary === 1) 0.31m - 1:55(6:12/m) 124/140bpm 19cal 9.68/10.48mph Add a comment 7mi, 58:00 Running - Recovery Run Split Summary === 1) 5m - 41:31(8:18/m) 133/148bpm 537cal 7.23/7.99mph 2) 2.03m - 16:29(8:08/m) 136/145bpm 209cal 7.37/9.04mph Add a comment	1.6mi, 14:04 Running - Warm Down Split Summary === 1) 1.61m - 14:04(8:43/m) 133/139bpm 195cal 6.88/7.43mph Add a comment 4.5mi, 29:40 Running - Intervals Stopped at the penumbra of the last light opposite Rosewood Avenue Split Summary === 1) 0.79m - 4:33(5:45/m) 155/163bpm 69cal 10.44/13.84mph 2) 0.34m - 2:56(8:35/m) 143/164bpm 43cal 6.99/10.75mph 3) 0.78m - 4:29(5:45/m) 159/165bpm 71cal 10.43/10.77mph 4) 0.35m - 2:54(8:24/m) 146/164bpm 42cal 7.15/10.71mph 5) 0.76m - 4:30(5:55/m) 160/167bpm 72cal 10.15/12.13mph 6) 0.33m - 2:54(8:44/m) 147/165bpm 42cal 6.87/10.79mph 7) 0.76m - 4:27(5:51/m) 161/168bpm 72cal 10.25/12mph 8) 0.34m - 2:55(8:36/m) 147/166bpm 42cal 6.98/10.71mph Add a comment 4mi, 34:30 Running - Warm Up Split Summary === 1) 4.02m - 34:30(8:35/m) 128/142bpm 416cal 6.99/15.15mph Add a comment	-	11.1mi, 1:26:06 Running - Medium Long Run Split Summary === 1) 1m - 8:00(8:00/m) 126/141bpm 97cal 7.5/9mph 2) 1m - 7:48(7:48/m) 137/146bpm 110cal 7.69/7.93mph 3) 1m - 7:44(7:44/m) 139/147bpm 109cal 7.75/7.95mph 4) 1m - 7:48(7:48/m) 142/150bpm 110cal 7.7/8.04mph 5) 1m - 7:44(7:44/m) 144/150bpm 111cal 7.76/8.29mph 6) 1m - 7:43(7:43/m) 141/146bpm 106cal 7.77/8.56mph 7) 1m - 7:43(7:43/m) 144/150bpm 106cal 7.78/9mph 8) 1m - 7:49(7:49/m) 140/150bpm 100cal 7.68/7.95mph 9) 1m - 7:50(7:50/m) 145/150bpm 109cal 7.65/10.12mph 10) 1m - 7:48(7:48/m) 142/148bpm 97cal 7.69/9.48mph 11) 1m - 7:45(7:45/m) 151/164bpm 113cal 7.75/9.56mph 12) 0.05m - 24(7:20/m) 160/162bpm 6cal 8.18/7.93mph Add a comment	8.4mi, 1:35:39 Cycling - Mountain Biking Split Summary === 1) 5m - 1:00:10(12:02/m) 102/152bpm 355cal 4.99/19.62mph 2) 3.39m - 35:29(10:28/m) 93/132bpm 140cal 5.74/28.28mph Add a comment 1.1mi, 9:47 Running - Easy Split Summary === 1) 1m - 8:42(8:42/m) 133/143bpm 118cal 6.9/7.99mph 2) 0.13m - 1:05(8:20/m) 135/136bpm 15cal 7.2/7.51mph Add a comment 3.1mi, 28:29 Running - parkrun Split Summary === 1) 1m - 8:51(8:51/m) 125/134bpm 109cal 6.78/7.62mph 2) 1m - 8:59(8:59/m) 125/130bpm 111cal 6.68/7.33mph 3) 1m - 9:26(9:26/m) 128/135bpm 120cal 6.36/8.7mph 4) 0.13m - 1:14(9:31/m) 129/132bpm 14cal 6.3/6.68mph Add a comment	20.1mi, 2:41:50 Running - Long Run Split Summary === 1) 1m - 8:34(8:34/m) 126/137bpm 106cal 7/7.35mph 2) 1m - 8:11(8:11/m) 132/136bpm 108cal 7.34/7.64mph 3) 1m - 8:08(8:08/m) 132/135bpm 108cal 7.38/8.68mph 4) 1m - 8:21(8:21/m) 132/136bpm 105cal 7.19/7.51mph 5) 1m - 8:33(8:33/m) 132/138bpm 106cal 7.02/9.37mph 6) 1m - 8:07(8:07/m) 135/138bpm 103cal 7.39/7.66mph 7) 1m - 8:15(8:15/m) 136/140bpm 105cal 7.27/7.56mph 8) 1m - 8:13(8:13/m) 136/139bpm 101cal 7.3/7.53mph 9) 1m - 8:15(8:15/m) 134/137bpm 97cal 7.27/7.6mph 10) 1m - 8:11(8:11/m) 135/137bpm 94cal 7.33/7.64mph 11) 1m - 7:56(7:56/m) 139/142bpm 99cal 7.56/9.04mph 12) 1m - 7:57(7:57/m) 138/141bpm 96cal 7.55/8.16mph 13) 1m - 7:51(7:51/m) 141/144bpm 101cal 7.64/7.91mph 14) 1m - 7:59(7:59/m) 140/142bpm 96cal 7.51/7.76mph 15) 1m - 7:57(7:57/m) 141/144bpm 94cal 7.55/8.68mph 16) 1m - 7:48(7:48/m) 145/147bpm 105cal 7.7/8.04mph 17) 1m - 7:39(7:39/m) 145/149bpm 99cal 7.84/8.14mph 18) 1m - 7:43(7:43/m) 145/149bpm 96cal 7.77/8.31mph 19) 1m - 7:40(7:40/m) 148/150bpm 100cal 7.83/8.04mph 20) 1m - 7:38(7:38/m) 151/156bpm 108cal 7.86/8.35mph 21) 0.12m - 53(7:36/m) 155/156bpm 13cal 7.89/8.1mph Add a comment
Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15
1.6mi, 14:06 Running - Warm Down Split Summary === 1) 1m - 8:56(8:56/m) 129/134bpm 121cal 6.72/8.83mph 2) 0.56m - 5:11(9:13/m) 128/135bpm 67cal 6.51/6.85mph Add a comment 3mi, 19:39 Running - Intervals Stopped after the yellow gravel drive Not the best set, but very much in the "getting it done" mode Split Summary === 1) 0.41m - 2:20(5:47/m) 152/161bpm 34cal 10.39/10.71mph 2) 0.19m - 1:36(8:37/m) 146/161bpm 24cal 6.97/11.02mph 3) 0.4m - 2:22(5:55/m) 154/163bpm 37cal 10.15/10.35mph 4) 0.18m - 1:36(8:43/m) 145/162bpm 24cal 6.89/11.73mph 5) 0.41m - 2:20(5:45/m) 154/163bpm 36cal 10.44/11.06mph 6) 0.18m - 1:37(8:46/m) 146/163bpm 24cal 6.85/10.73mph 7) 0.41m - 2:19(5:43/m) 156/165bpm 36cal 10.51/10.9mph 8) 0.19m - 1:38(8:39/m) 147/164bpm 24cal 6.94/11.54mph 9) 0.4m - 2:15(5:36/m) 158/167bpm 35cal 10.71/11.27mph 10) 0.19m - 1:35(8:14/m) 151/166bpm 24cal 7.28/11.37mph Add a comment 3.5mi, 30:19 Running - Warm Up Split Summary === 1) 1m - 8:43(8:43/m) 129/140bpm 113cal 6.88/7.49mph 2) 2.51m - 21:36(8:36/m) 127/133bpm 257cal 6.98/8.2mph Add a comment	3mi, 26:18 Running - Recovery Run Split Summary === 1) 1m - 8:55(8:55/m) 117/133bpm 89cal 6.74/7.74mph 2) 1m - 8:38(8:38/m) 130/142bpm 107cal 6.94/9.02mph 3) 1m - 8:42(8:42/m) 131/145bpm 107cal 6.89/7.47mph 4) 0m - 3(9:07/m) 132/132bpm 6.58/6.62mph Add a comment	-	11mi, 1:28:46 Running - Medium Long Run Split Summary === 1) 1m - 8:54(8:54/m) 139/157bpm 124cal 6.74/9.58mph 2) 1m - 7:53(7:53/m) 137/157bpm 109cal 7.6/8.1mph 3) 1m - 7:44(7:44/m) 132/137bpm 100cal 7.76/8.22mph 4) 1m - 8:10(8:10/m) 138/151bpm 109cal 7.35/11.48mph 5) 1m - 7:57(7:57/m) 137/149bpm 101cal 7.55/9.14mph 6) 1m - 8:07(8:07/m) 145/155bpm 115cal 7.39/7.85mph 7) 1m - 7:55(7:55/m) 140/146bpm 103cal 7.59/8.12mph 8) 1m - 8:04(8:04/m) 142/151bpm 107cal 7.44/7.97mph 9) 1m - 8:04(8:04/m) 142/150bpm 103cal 7.44/9.96mph 10) 1m - 7:59(7:59/m) 144/147bpm 106cal 7.51/8.68mph 11) 1m - 7:49(7:49/m) 140/146bpm 87cal 7.67/7.99mph 12) 0.02m - 10(7:54/m) 140/140bpm 1cal 7.6/7.53mph Add a comment	0.4mi, 2:18 Running - Strides Split Summary === 1) 0.37m - 2:18(6:17/m) 119/142bpm 19cal 9.56/11.02mph Add a comment 4mi, 34:25 Running - Recovery Run Split Summary === 1) 1m - 8:38(8:38/m) 124/135bpm 103cal 6.95/8.27mph 2) 1m - 8:31(8:31/m) 128/135bpm 105cal 7.05/7.64mph 3) 1m - 8:38(8:38/m) 127/132bpm 102cal 6.95/7.49mph 4) 1m - 8:30(8:30/m) 128/137bpm 97cal 7.05/7.66mph 5) 0.01m - 8(9:44/m) 129/130bpm 1cal 6.16/6.82mph Add a comment	-	3.8mi, 30:58 Running - Warm Down Split Summary === 1) 1m - 8:25(8:25/m) 137/143bpm 119cal 7.12/7.64mph 2) 1m - 7:59(7:59/m) 139/144bpm 115cal 7.51/7.72mph 3) 1m - 8:03(8:03/m) 142/148bpm 117cal 7.45/8.27mph 4) 0.82m - 6:30(7:58/m) 144/147bpm 94cal 7.53/8.08mph Add a comment 6.2mi, 37:58 Running - Race Another repeat of the surprising pace I seem to find for this race. Blew my own expectations right out of the water - hoping (probably expecting, tbh) a 38:xx, but not overly concerned if PB pace wasn't there as I knew I ran this race "too well" two years ago, and worry that I peaked too soon in the Chester build up. So after checking splits for the last two iterations, I set off with 6:10-6:15 avg pace in mind, and a 6:10 first mile. Did my usual approach of starting mid pack, despite knowing I would overtake quite a lot of those ahead. First mile clipped along nicely, no great exertions but was moving quickly. Soon caught up with a couple of West Cheshire runners and after going under 6:10 decided to sit on them until the 2m mark to steady the pace. Turned out they carried me to a 6:00 mile by 2miles, and I was still feeling good. Cruised past on the way over the fly-over again, but could hear one of them sticking with me. Out past the 5k mark and where I'd done 19:15 previously, this was a 18:54, so I knew I was motoring, but also feeling strong, especially with the downhill mile to come. Caught up with a VRAC runner just as we turned on to the A51, and again decided to sit in rather than accelerate - I didn't want to push on down the hill as I remembed how uncomfortable I felt in the last mile on the previous runs. WCAC runner had also caught up, and whilst my HR came down a couple of clicks we were still in the 6:0x territory. Glanced at the predictor as we turned off the A51 and saw it was still showing 37:xx, so chose to be careful up the first rise and reassess. 1km to go and I was still on for a 37:5x, so decided to try to hang on. That killer of a little rise at the end was nearly the undoing of me as the retching started just as I crested the rise, and it was all I could do as we turned in towards the finish not to have to stop and heave - managed to leave that to just over the finish line! Was overtaken by the WCAC and VRAC runners on the run in, but after a few minutes waiting to see if this would be 38:00 or sub 38, got the text with the final results. Over the moon!! Split Summary === 1) 1m - 6:07(6:07/m) 158/167bpm 95cal 9.81/10.29mph 2) 1m - 6:00(6:00/m) 168/171bpm 100cal 10/10.21mph 3) 1m - 6:08(6:08/m) 172/175bpm 106cal 9.78/10.08mph 4) 1m - 6:02(6:02/m) 171/174bpm 104cal 9.93/10.21mph 5) 1m - 6:04(6:04/m) 170/172bpm 103cal 9.89/10.21mph 6) 1m - 6:09(6:09/m) 172/176bpm 107cal 9.75/10.27mph 7) 0.23m - 1:30(6:29/m) 175/179bpm 27cal 9.26/10.44mph Add a comment 1.1mi, 9:06 Running - Warm Up Split Summary === 1) 1m - 8:32(8:32/m) 129/136bpm 107cal 7.04/8.04mph 2) 0.08m - 35(7:18/m) 131/132bpm 7cal 8.21/8.01mph Add a comment 2mi, 16:41 Running - Warm Up Split Summary === 1) 1m - 8:21(8:21/m) 146/177bpm 127cal 7.19/7.58mph 2) 1m - 8:09(8:09/m) 139/151bpm 113cal 7.36/7.6mph 3) 0.03m - 12(7:29/m) 135/136bpm 2cal 8.02/7.37mph Add a comment
Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22
17mi, 2:21:17 Running - Long Run One shoe lace tie, one pee Split Summary === 1) 1m - 8:10(8:10/m) 118/133bpm 87cal 7.34/7.68mph 2) 1m - 8:13(8:13/m) 127/137bpm 98cal 7.3/7.58mph 3) 1m - 8:23(8:23/m) 125/134bpm 93cal 7.15/7.91mph 4) 1m - 8:19(8:19/m) 128/137bpm 98cal 7.22/7.78mph 5) 1m - 8:23(8:23/m) 130/136bpm 99cal 7.15/7.56mph 6) 1m - 8:13(8:13/m) 130/138bpm 92cal 7.31/7.58mph 7) 1m - 8:13(8:13/m) 130/135bpm 91cal 7.3/7.45mph 8) 1m - 8:25(8:25/m) 133/139bpm 98cal 7.13/7.43mph 9) 1m - 8:34(8:34/m) 128/135bpm 80cal 7.01/13.61mph 10) 1m - 8:07(8:07/m) 126/132bpm 65cal 7.39/8.16mph 11) 1m - 8:09(8:09/m) 132/138bpm 86cal 7.36/7.74mph 12) 1m - 8:14(8:14/m) 132/136bpm 88cal 7.28/7.72mph 13) 1m - 8:12(8:12/m) 132/140bpm 84cal 7.31/7.62mph 14) 1m - 8:16(8:16/m) 131/139bpm 79cal 7.26/7.7mph 15) 1m - 8:17(8:17/m) 137/144bpm 94cal 7.25/7.72mph 16) 1m - 8:13(8:13/m) 136/140bpm 90cal 7.3/9.1mph 17) 1m - 8:35(8:35/m) 142/153bpm 107cal 6.99/7.41mph 18) 0.04m - 21(8:43/m) 149/151bpm 5cal 6.89/6.91mph Add a comment	1.6mi, 13:37 Running - Warm Down Split Summary === 1) 1m - 8:31(8:31/m) 134/144bpm 119cal 7.05/9.58mph 2) 0.57m - 5:06(8:57/m) 135/143bpm 72cal 6.71/7.89mph Add a comment 2.9mi, 21:07 Running - Intervals Split Summary === 1) 0.39m - 2:25(6:08/m) 154/166bpm 35cal 9.78/10.29mph 2) 0.19m - 1:43(9:02/m) 153/165bpm 26cal 6.65/9.16mph 3) 0.39m - 2:29(6:21/m) 160/168bpm 39cal 9.45/10.83mph 4) 0.2m - 1:43(8:33/m) 154/167bpm 27cal 7.02/9.31mph 5) 0.39m - 2:28(6:19/m) 161/169bpm 39cal 9.49/10.31mph 6) 0.2m - 1:47(9:02/m) 154/167bpm 28cal 6.65/10.96mph 7) 0.39m - 2:28(6:21/m) 162/169bpm 40cal 9.44/10.85mph 8) 0.2m - 1:51(9:19/m) 153/168bpm 28cal 6.44/11.29mph 9) 0.39m - 2:27(6:14/m) 162/170bpm 40cal 9.62/10.92mph 10) 0.2m - 1:46(9:00/m) 155/168bpm 27cal 6.66/10.48mph Add a comment 3.5mi, 30:11 Running - Warm Up Split Summary === 1) 1m - 9:00(9:00/m) 115/134bpm 92cal 6.67/7.53mph 2) 1m - 8:11(8:11/m) 131/142bpm 105cal 7.33/7.85mph 3) 1m - 8:31(8:31/m) 133/138bpm 109cal 7.04/7.31mph 4) 0.52m - 4:29(8:34/m) 135/142bpm 59cal 7/7.2mph Add a comment	-	6.1mi, 51:11 Running - Recovery Run Split Summary === 1) 1m - 8:55(8:55/m) 119/127bpm 56cal 6.72/0mph 2) 1m - 8:16(8:16/m) 119/128bpm 48cal 7.26/0mph 3) 1m - 8:22(8:22/m) 124/131bpm 51cal 7.18/0mph 4) 1m - 8:19(8:19/m) 126/134bpm 50cal 7.21/0mph 5) 1m - 8:12(8:12/m) 126/134bpm 47cal 7.32/0mph 6) 1m - 8:31(8:31/m) 132/146bpm 55cal 7.05/0mph 7) 0.07m - 36(8:32/m) 140/143bpm 4cal 7.03/0mph Add a comment	4mi, 33:13 Running - Easy Split Summary === 1) 1m - 8:22(8:22/m) 122cal 7.18/7.81mph 2) 1m - 8:15(8:15/m) 125cal 7.28/7.72mph 3) 1m - 8:20(8:20/m) 124cal 7.19/7.53mph 4) 1m - 8:07(8:07/m) 126cal 7.39/7.72mph 5) 0.02m - 9(7:59/m) 1cal 7.52/6.99mph Add a comment	6.2mi, 41:55 Running - Race Split Summary === 1) 1m - 6:33(6:33/m) 159/166bpm 102cal 9.15/9.85mph 2) 1m - 6:51(6:51/m) 165/168bpm 113cal 8.75/9.83mph 3) 1m - 6:46(6:46/m) 167/170bpm 113cal 8.87/11.42mph 4) 1m - 6:38(6:38/m) 168/171bpm 111cal 9.04/10.56mph 5) 1m - 6:32(6:32/m) 168/170bpm 110cal 9.19/13.4mph 6) 1m - 6:51(6:51/m) 170/173bpm 117cal 8.76/9.71mph 7) 0.24m - 1:44(7:21/m) 175/177bpm 31cal 8.17/11.59mph Add a comment 3mi, 19:35 Running - Race Split Summary === 1) 1m - 6:30(6:30/m) 161/175bpm 103cal 9.24/10.58mph 2) 1m - 6:14(6:14/m) 171/179bpm 107cal 9.63/10.04mph 3) 1m - 6:46(6:46/m) 174/179bpm 120cal 8.88/11.17mph 4) 0.02m - 6(5:15/m) 177/178bpm 2cal 11.43/9.14mph Add a comment 0.6mi, 5:17 Running - Warm Up Split Summary === 1) 0.55m - 5:17(9:39/m) 126/133bpm 65cal 6.22/6.78mph Add a comment	16mi, 2:05:31 Running - Long Run Split Summary === 1) 1m - 8:15(8:15/m) 133/146bpm 74cal 7.27/7.76mph 2) 1m - 7:56(7:56/m) 138/144bpm 78cal 7.57/8.29mph 3) 1m - 7:52(7:52/m) 136/141bpm 76cal 7.62/7.81mph 4) 1m - 7:52(7:52/m) 140/143bpm 77cal 7.62/7.95mph 5) 1m - 8:02(8:02/m) 142/147bpm 78cal 7.47/7.87mph 6) 1m - 7:55(7:55/m) 141/147bpm 75cal 7.58/9.41mph 7) 1m - 7:53(7:53/m) 139/144bpm 70cal 7.61/11.02mph 8) 1m - 7:57(7:57/m) 141/146bpm 72cal 7.55/7.91mph 9) 1m - 7:57(7:57/m) 144/148bpm 74cal 7.54/7.91mph 10) 1m - 7:54(7:54/m) 143/147bpm 72cal 7.6/7.89mph 11) 1m - 7:47(7:47/m) 147/151bpm 74cal 7.7/8.08mph 12) 1m - 7:38(7:38/m) 147/156bpm 71cal 7.85/8.66mph 13) 1m - 7:32(7:32/m) 149/152bpm 74cal 7.96/8.16mph 14) 1m - 7:43(7:43/m) 151/158bpm 77cal 7.78/8.08mph 15) 1m - 7:34(7:34/m) 154/159bpm 76cal 7.94/8.33mph 16) 1m - 7:38(7:38/m) 155/160bpm 78cal 7.87/8.14mph 17) 0.01m - 7(7:23/m) 159/159bpm 1cal 8.12/7.89mph Add a comment

2019	Distance	Date	Result	WAVA
St Nicholas CHS River Run (5k)	5km	21 Sep	19:32	73.72%
St Nicholas CHS River Run (10k)	10km	21 Sep	41:50	71.65%
Essar Sutton Six 10k	10km	15 Sep	37:58	78.95%
South Cheshire 20	20mi	1 Sep	2:26:20	69.29%
Heckington 10 miles	10mi	27 Jul	1:04:24	76.35%
Cheshire T&F - Ellesmere Port - 3000m	3000mi	6 Jul	11:03	73.51%
Cheshire T&F - Ellesmere Port - 1500m	1500mi	6 Jul	5:22	71.37%
Delamere parkrun	5km	1 Jun	19:14	74.29%
Delamere parkrun	5km	25 May	19:20	73.91%
Essar Chester Half Marathon	13.1mi	19 May	1:26:51	74.55%
Cheshire AA County Championships - 5000m	5000mi	11 May	18:35	76.89%
Cheshire T&F - Wrexham - 3000m	3000mi	4 May	10:58	74.07%
Cheshire T&F - Wrexham - 800m	800mi	4 May	2:40	70.19%
Mid Cheshire 5k	5km	26 Apr	18:54	75.60%
Borders League - Ffrith	4mi	24 Apr	25:02	73.49%
Borders League Hope/Caergwrle	5mi	31 Mar	31:44	74.43%
Newcastle parkrun	5km	30 Mar	19:14	74.29%
Border League Birkenhead Park	5.4mi	3 Mar	34:29	73.98%
Delamere parkrun	5km	16 Feb	19:43	72.47%
MACCL Kenworthy Woods	9.6km	9 Feb	40:31	70.47%
Borders League 3 Tattenhall	6mi	27 Jan	39:32	72.64%
MACCL Heaton Park	9.6km	12 Jan	45:35	62.64%
2018	Distance	Date	Result	WAVA
Durham parkrun	5km	15 Dec	18:58	75.34%
Borders League - Cybi Striders	5mi	9 Dec	31:21	75.34%
MACCL Woodbank Park	9.6km	1 Dec	44:45	63.80%
Borders League Chester	5mi	11 Nov	31:58	73.89%
MACCL Kenworthy Woods	9.6km	10 Nov	40:19	70.82%
Snowdonia Marathon	26.2mi	27 Oct	3:32:27	63.37%
MACCL Wythenshawe Park	9.6km	13 Oct	40:21	70.76%
Essar Sutton Six 10k	10km	16 Sep	39:33	75.20%
Cheshire T&F Crewe - 3000m	3000mi	2 Sep	11:09	72.85%
Cheshire T&F Crewe - 200m	200mi	2 Sep	35	61.08%
Mid Cheshire 5km	5km	23 Aug	19:25	73.59%
Robbie Webster Wobbler	5.2mi	27 Jun	49:40	49.07%
Sefton Active Workforce 5k	5km	21 Jun	19:44	71.84%
Cheshire T&F - Warrington - 3000m	3000mi	2 Jun	10:52	74.17%
Cheshire T&F - Warrington - 1500m	1500mi	2 Jun	5:15	72.39%
Delamere parkrun	5km	19 May	19:31	72.64%
Cheshire County Athletics Association Championships - 5000m	5000mi	13 May	19:52	71.36%
Sandstone Trail Challenge	33mi	12 May	5:10:00	54.24%
Cheshire T&F - 3000m	3000mi	6 May	10:43	75.21%
Cheshire T&F - 800m	800mi	6 May	2:39	70.03%
Mid Cheshire 5k	5km	27 Apr	18:14	77.76%
Northwich parkrun	5km	14 Apr	19:01	74.55%
Village Bakery Half Marathon	13.1mi	25 Feb	1:27:34	73.33%
MACCL Wythenshawe Park	9.6km	10 Feb	49:32	57.19%
MACCL Woodbank Park	9.6km	13 Jan	47:42	59.39%
Cheshire County XC Championships	11.5km	6 Jan	53:57	63.29%
2017	Distance	Date	Result	WAVA
Delamere parkrun	5km	23 Dec	19:17	73.52%
MACCL Kenworthy Woods	9.6km	2 Dec	40:49	69.40%
Conwy Half Marathon	13.1mi	19 Nov	1:26:25	74.31%
MACCL Boggart Hole Clough	9.6km	11 Nov	43:54	64.53%
Delamere parkrun	5km	4 Nov	19:38	72.21%
MACCL Heaton Park	9.6km	14 Oct	44:12	64.09%
MBNA Chester Marathon	26.2mi	8 Oct	3:14:29	68.64%
Essar Sutton Six 10k	10km	17 Sep	38:44	76.18%
Delamere parkrun	5km	9 Sep	19:39	72.15%
South Cheshire 20	20mi	3 Sep	2:31:32	65.79%
Heckington 10 mile road race	10mi	29 Jul	1:07:00	72.21%
Sefton Active Workforce 5k	5km	15 Jun	19:10	73.40%
Delamere parkrun	5km	10 Jun	19:58	70.46%
Delamere parkrun	5km	13 May	20:11	69.71%
Sandstone Trail Challenge	33mi	6 May	5:38:00	49.32%
Mid Cheshire 5k Spring	5km	28 Apr	18:59	74.11%
Phoenix parkrun	5km	4 Mar	20:40	68.08%
Four Villages Half Marathon	13.1mi	15 Jan	1:29:21	71.29%
2016	Distance	Date	Result	WAVA
Delamere parkrun	5km	24 Dec	19:55	70.64%
Delamere parkrun	5km	10 Dec	20:01	70.29%
Hoka One One Stockport 10	10mi	4 Dec	1:07:22	71.24%
Widnes parkrun	5km	15 Oct	20:06	70.00%
English Half Marathon	13.1mi	18 Sep	1:33:14	68.32%
Mid Cheshire 5km	5km	25 Aug	20:47	67.69%
Heckington 10 mile road race	10mi	30 Jul	1:11:40	66.97%
Wepre parkrun	5km	23 Jul	23:06	60.44%
Cheshire T&F League - Stretford	3000mi	4 Jun	12:05	65.68%
Chester Half Marathon	13.1mi	15 May	1:43:31	61.03%
Cheshire Track & Field Warrington 3000m	3000mi	10 Apr	11:33	68.71%
Cheshire Track & Field Warrington 800m	800mi	10 Apr	2:50	64.29%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:29:31	70.58%
Delamere parkrun	5km	19 Mar	19:49	70.45%
Delamere parkrun	5km	12 Mar	20:04	69.57%
Delamere parkrun	5km	27 Feb	20:25	68.38%
Four Villages Half Marathon	13.1mi	17 Jan	1:31:43	68.88%
2015	Distance	Date	Result	WAVA
Hoka One One Stockport 10	10mi	6 Dec	1:13:09	65.09%
Chester Metric Marathon	26.2km	4 Oct	1:58:16	67.49%
Cheshire T&F League - Salford - 3000m	3000mi	6 Sep	11:47	67.35%
Christleton 5K (short course!)	5km	15 May	19:24	71.42%
Cheshire T&F League - Warrington	3000mi	10 May	11:30	68.49%
Cheshire T&F League - Salford - 800m	800mi	10 May	2:46	65.25%
Mid Cheshire 5km	5km	30 Apr	19:40	70.45%
Viper 9.0	22.65mi	28 Mar	3:11:27	58.76%
Delamere parkrun	5km	21 Mar		0.00%
Delamere parkrun	5km	14 Mar	20:36	67.26%
Delamere parkrun	5km	7 Mar	20:39	67.10%
Delamere parkrun	5km	28 Feb	21:06	65.67%
Fearless MTB Duathlon	0km/19km/12.5km	22 Feb	36:04 / 1:12:18 /26:07	0.00%
Delamere parkrun	5km	21 Feb	38:10	36.30%
Widnes parkrun	5km	14 Feb	19:55	69.57%
Delamere parkrun	5km	31 Jan	20:45	66.78%
Four Villages Half Marathon - CANCELLED!	13.1mi	18 Jan	1:31:53	68.21%
2014	Distance	Date	Result	WAVA
Stockport 10	10mi	7 Dec	1:07:01	70.49%
Delamere parkrun	5km	29 Nov	19:57	69.45%
Delamere parkrun	5km	8 Nov	20:27	67.76%
Ellesmere Port parkrun	5km	1 Nov	21:06	65.67%
Delamere parkrun	5km	4 Oct	20:31	67.54%
Delamere parkrun	5km	27 Sep	27:31	50.36%
Montane Trail 13 Delamere	13.1mi	7 Sep	1:42:22	61.23%
Delamere parkrun	5km	30 Aug	20:44	66.83%
Barnstaple parkrun	5km	2 Aug	20:48	66.62%
Barnstaple parkrun	5km	26 Jul	20:36	67.26%
Delamere parkrun	5km	12 Jul	20:43	66.38%
Delamere parkrun	5km	21 Jun	20:42	66.44%
Cheshire T&F League 3000m Crewe	3000mi	15 Jun	11:28	68.18%
Delamere parkrun	5km	24 May	21:38	63.57%
Oulton Park Duathlon Sprint Distance	0km/21.6miles/8.6km	16 Mar	/ 45:15 /34:17	0.00%
Delamere parkrun	5km	8 Mar	20:33	66.92%
Delamere parkrun #51	5km	1 Mar	20:13	68.03%
Four Villages Half Marathon	13.1mi	19 Jan	1:29:39	69.35%
Cheshire County Cross Country Championships	10km	4 Jan	54:03	52.96%
2013	Distance	Date	Result	WAVA
Delamere parkrun	5km	21 Dec	20:46	66.22%
Festive Fun at Delamere	10km	14 Dec	46:52	61.08%
Delamere parkrun	5km	30 Nov	21:05	65.23%
Delamere parkrun #36	5km	16 Nov	21:05	65.23%
Delamere parkrun #35	5km	9 Nov	20:58	65.59%
Delamere parkrun #30	5km	28 Sep	21:16	64.67%
Delamere parkrun #28	5km	14 Sep	20:33	66.92%
Cheshire T&F League - Match 4 - Ashton Under Lyne - 3000m	3000mi	8 Sep	11:40	67.01%
Barnstaple parkrun	5km	17 Aug	20:58	65.59%
Heckington Show 10 mile Road Race	10mi	27 Jul	1:10:42	66.30%
Warrington Road Runners 10k	10km	20 Jun	41:05	69.15%
Delamere parkrun #14	5km	8 Jun	19:30	70.00%
Delamere parkrun #12	5km	25 May	19:39	69.46%
Cheshire T&F League - Match 2 - Macclesfield - 3000m	3000mi	19 May	11:23	68.16%
Chester half marathon	13.1mi	12 May	1:29:02	69.29%
Delamere parkrun #8	5km	27 Apr	19:46	69.05%
Oulton Park Duathlon Sprint Distance	0km/21.6miles/8.6km	17 Mar	/ 50:48 /35:39	0.00%
Delamere parkrun #1	5km	2 Mar	20:16	67.35%
2012	Distance	Date	Result	WAVA
Stockport 10	10mi	9 Dec	1:12:41	63.99%
Great Warford 10	10mi	29 Jul	1:14:26	62.49%
Wilmslow Half Marathon	13.1mi	25 Mar	1:48:00	56.67%
2011	Distance	Date	Result	WAVA
Chester Half Marathon	13.1mi	15 May	1:35:10	63.82%

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