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H2O F50

About

Race Times

All Races

Mileage

Training

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Macclesfield Harriers & AC

Races
129
Miles
6388
Miles
4
Miles
106
WAVA
68.54%
5k
24:44
5M
40:03
10k
50:00
10M
1:28:51
Half
1:49:56
Mara
3:56:00

Planned Races
24th Nov 19	Wilmslow Festive 10K
19th Jan 20	Essar Four Villages Half Marathon
9th Feb 20	Southport Mad Dog 10k
22nd Feb 20	Carsington Half Marathon
8th Mar 20	Irwell Valley 20 miles
5th Apr 20	Greater Manchester Marathon
19th Apr 20	Knutsford 10K
10th May 20	Colshaw Hall 10K
11th Oct 20	Palma de Mallorca 10K

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	87	64	72	108	64	103	75	76	80	75	67	0	872
2018	105	93	90	90	105	83	87	93	94	75	76	75	1067
2018	0	0	0	0	0	0	6	0	0	0	0	0	7
2017	0	0	0	0	0	0	0	2.2	0.6	0	0	0	2.8
2017	61	72	78	82	74	82	102	70	6	43	85	95	849
2017	0	0	0	0	0	0	0	1	26	13	0	0	40
2016	76	73	71	82	86	87	99	106	85	82	56	51	954
2016	0	0	0	2	0	0	0	11	0	0	0	0	13
2015	75	54	39	89	73	82	107	89	51	92	67	110	928
2015	0	0	0	0	0	0	0	16	0	0	0	0	16
2014	130	154	161	78	51	58	72	65	45	70	59	42	986
2014	0	0	0	0	0	0	16	0	0	0	0	0	16
2013	0	1.3	0	0	0	0	0	0.3	0	0	0	0	1.7
2013	50	87	100	58	67	27	10	43	29	84	68	103	726
2013	0	0	0	0	15	0	0	0	0	0	0	0	15
2012	0	0	0	0	0	0	0	0	0	0	0	6	6

Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1
-	0mi, 30:00 Cross-Training - Weights Add a comment 9.3mi, 1:38:01 Running - Long Run Split Summary === 1) 1km - 6:43(6:43/km) 61cal 8.93/10.04kmph 2) 1km - 6:30(6:30/km) 61cal 9.22/10.11kmph 3) 1km - 6:49(6:49/km) 59cal 8.81/9.74kmph 4) 1km - 6:31(6:31/km) 61cal 9.22/9.91kmph 5) 1km - 6:27(6:27/km) 60cal 9.31/10.92kmph 6) 1km - 6:28(6:28/km) 60cal 9.28/10.11kmph 7) 1km - 6:38(6:38/km) 60cal 9.05/9.94kmph 8) 1km - 6:21(6:21/km) 61cal 9.45/11.12kmph 9) 1km - 7:01(7:01/km) 59cal 8.55/9.77kmph 10) 1km - 6:19(6:19/km) 61cal 9.49/10.11kmph 11) 1km - 6:36(6:36/km) 61cal 9.1/9.94kmph 12) 1km - 6:27(6:27/km) 59cal 9.31/9.94kmph 13) 1km - 6:04(6:04/km) 60cal 9.89/10.58kmph 14) 1km - 6:07(6:07/km) 61cal 9.82/10.25kmph 15) 1km - 7:00(7:00/km) 59cal 8.58/10.08kmph 16) 0km - 2(9:36/km) 6.25/8.13kmph Add a comment	0mi, 1:00:00 Cross-Training - Pilates Add a comment	3.1mi, 26:08 Running - Intervals Add a comment	-	0mi, 40:00 Cycling - Spinning Add a comment	3.1mi, 28:00 Running - Tempo Add a comment
Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8
0mi, 15:00 Swimming - Pool Add a comment 0mi, 30:00 Cross-Training - Weights Add a comment 4.3mi, 46:41 Running - General Split Summary === 1) 1km - 6:48(6:48/km) 61cal 8.83/9.87kmph 2) 1km - 6:50(6:50/km) 61cal 8.78/9.94kmph 3) 1km - 6:47(6:47/km) 61cal 8.85/9.77kmph 4) 1km - 7:13(7:13/km) 57cal 8.32/9.84kmph 5) 1km - 6:51(6:51/km) 61cal 8.76/9.44kmph 6) 1km - 6:34(6:34/km) 60cal 9.14/10.81kmph 7) 0.93km - 5:39(6:04/km) 57cal 9.89/10.78kmph Add a comment	0mi, 30:00 Cross-Training - Weights Add a comment 9.4mi, 1:40:59 Running - Medium Long Run Split Summary === 1) 1km - 7:01(7:01/km) 61cal 8.55/9.77kmph 2) 1km - 6:58(6:58/km) 61cal 8.62/9.31kmph 3) 1km - 6:38(6:38/km) 61cal 9.05/10.01kmph 4) 1km - 6:52(6:52/km) 61cal 8.73/9.44kmph 5) 1km - 6:30(6:30/km) 61cal 9.23/9.91kmph 6) 1km - 7:03(7:03/km) 61cal 8.5/9.71kmph 7) 1km - 6:47(6:47/km) 58cal 8.85/10.11kmph 8) 1km - 6:36(6:36/km) 63cal 9.09/10.21kmph 9) 1km - 6:56(6:56/km) 61cal 8.65/9.17kmph 10) 1km - 6:56(6:56/km) 60cal 8.67/9.14kmph 11) 1km - 6:32(6:32/km) 61cal 9.19/10.25kmph 12) 1km - 6:17(6:17/km) 61cal 9.55/11.05kmph 13) 1km - 6:09(6:09/km) 58cal 9.76/10.81kmph 14) 1km - 6:16(6:16/km) 61cal 9.57/10.92kmph 15) 1km - 6:47(6:47/km) 59cal 8.84/10.95kmph 16) 0.1km - 41(6:44/km) 6cal 8.92/9.21kmph Add a comment	-	5.4mi, 1:03:48 Running - General Split Summary === 1) 1km - 6:34(6:34/km) 56cal 9.15/11.19kmph 2) 1km - 7:17(7:17/km) 61cal 8.24/10.58kmph 3) 1km - 6:38(6:38/km) 59cal 9.05/11.32kmph 4) 1km - 7:28(7:28/km) 62cal 8.04/10.68kmph 5) 1km - 8:02(8:02/km) 56cal 7.47/10.38kmph 6) 1km - 7:45(7:45/km) 61cal 7.74/11.05kmph 7) 1km - 7:28(7:28/km) 60cal 8.04/10.31kmph 8) 1km - 7:13(7:13/km) 60cal 8.32/10.65kmph 9) 0.72km - 5:24(7:29/km) 43cal 8.02/10.58kmph Add a comment	3.2mi, 27:59 Running - Intervals 11*400 (1m34s at 3.54 min/km) Add a comment	3.1mi, 26:42 Running - Intervals Add a comment	0mi, 30:00 Cross-Training - Weights Add a comment
Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15
4.1mi, 40:35 Running - Cross Country Split Summary === 1) 1km - 5:31(5:31/km) 59cal 10.88/12.16kmph 2) 1km - 6:04(6:04/km) 61cal 9.89/10.88kmph 3) 1km - 6:31(6:31/km) 56cal 9.2/10.18kmph 4) 1km - 6:05(6:05/km) 61cal 9.87/11.05kmph 5) 1km - 6:53(6:53/km) 58cal 8.7/9.77kmph 6) 1km - 6:27(6:27/km) 60cal 9.31/9.98kmph 7) 0.55km - 3:04(5:36/km) 32cal 10.72/12.16kmph Add a comment	0mi, 30:00 Cross-Training - Weights Add a comment 9.2mi, 1:36:40 Running - Medium Long Run Split Summary === 1) 1km - 6:52(6:52/km) 60cal 8.74/9.67kmph 2) 1km - 6:25(6:25/km) 61cal 9.35/10.04kmph 3) 1km - 6:49(6:49/km) 62cal 8.81/9.87kmph 4) 1km - 6:12(6:12/km) 56cal 9.68/10.52kmph 5) 1km - 6:14(6:14/km) 62cal 9.64/10.95kmph 6) 1km - 6:18(6:18/km) 60cal 9.53/10.31kmph 7) 1km - 6:32(6:32/km) 60cal 9.19/9.54kmph 8) 1km - 6:40(6:40/km) 61cal 9.01/10.08kmph 9) 1km - 6:54(6:54/km) 60cal 8.69/9.87kmph 10) 1km - 6:23(6:23/km) 61cal 9.39/11.22kmph 11) 1km - 6:46(6:46/km) 62cal 8.87/10.11kmph 12) 1km - 6:39(6:39/km) 59cal 9.03/10.25kmph 13) 1km - 6:10(6:10/km) 61cal 9.73/10.38kmph 14) 1km - 6:06(6:06/km) 60cal 9.82/10.18kmph 15) 0.73km - 5:41(7:48/km) 44cal 7.69/9.77kmph Add a comment	0mi, 1:00:00 Cross-Training - Pilates Add a comment	-	6.2mi, 1:02:24 Running - General Split Summary === 1) 1km - 6:15(6:15/km) 60cal 9.59/10.75kmph 2) 1km - 6:05(6:05/km) 61cal 9.86/10.71kmph 3) 1km - 6:10(6:10/km) 61cal 9.72/10.61kmph 4) 1km - 6:56(6:56/km) 58cal 8.65/10.04kmph 5) 1km - 6:29(6:29/km) 59cal 9.27/10.98kmph 6) 1km - 6:12(6:12/km) 61cal 9.67/10.92kmph 7) 1km - 6:14(6:14/km) 61cal 9.62/10.48kmph 8) 1km - 6:02(6:02/km) 60cal 9.95/10.45kmph 9) 1km - 5:57(5:57/km) 60cal 10.08/10.78kmph 10) 1km - 6:00(6:00/km) 60cal 9.99/10.81kmph 11) 0.01km - 3(5:08/km) 11.68/9.87kmph Add a comment	-	3.1mi, 26:59 Running - Intervals Add a comment
Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
0mi, 30:00 Cross-Training - Weights Add a comment	0mi, 30:00 Cross-Training - Weights Add a comment 9.4mi, 1:39:07 Running - Medium Long Run Split Summary === 1) 1km - 6:37(6:37/km) 61cal 9.08/9.81kmph 2) 1km - 6:43(6:43/km) 62cal 8.93/9.94kmph 3) 1km - 6:37(6:37/km) 59cal 9.06/10.18kmph 4) 1km - 6:18(6:18/km) 60cal 9.53/10.11kmph 5) 1km - 6:38(6:38/km) 61cal 9.05/10.55kmph 6) 1km - 6:38(6:38/km) 61cal 9.05/10.25kmph 7) 1km - 6:38(6:38/km) 61cal 9.04/10.04kmph 8) 1km - 6:22(6:22/km) 60cal 9.42/9.94kmph 9) 1km - 7:20(7:20/km) 60cal 8.19/9.47kmph 10) 1km - 6:20(6:20/km) 61cal 9.47/10.52kmph 11) 1km - 6:40(6:40/km) 61cal 9/10.28kmph 12) 1km - 6:27(6:27/km) 57cal 9.31/9.84kmph 13) 1km - 6:00(6:00/km) 61cal 9.99/10.95kmph 14) 1km - 6:07(6:07/km) 60cal 9.82/10.25kmph 15) 1km - 7:20(7:20/km) 59cal 8.18/9.71kmph 16) 0.06km - 22(6:05/km) 3cal 9.86/9.74kmph Add a comment	0mi, 1:00:00 Cross-Training - Pilates Add a comment	3.7mi, 31:40 Running - Intervals Add a comment	3.1mi, 27:25 Running - Tempo 6*400 (1m34s at 3.54 min/km) Add a comment	-	-

Dist	Races	PB	WB	2005	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	30	24:44 7:58/mi	68.54									24:44 65.48	25:35 64.73	25:16 65.87	25:30 65.74	24:46 68.54	25:42 66.88
4.5mi	1	45:11 10:02/mi	56.76														45:11 56.76
5mi	12	40:03 8:01/mi	65.83				40:03 63.33				42:44 61.40		41:55 63.93	41:20 65.58	41:41 65.83	43:49 63.41	43:57 64.02
10km	58	50:00 8:03/mi	68.39			52:44 59.81	50:00 63.52	51:21 62.32	50:10 64.31	53:15 58.24	52:00 63.19	51:05 65.69	51:43 65.63	51:29 65.93	52:25 65.55	51:19 68.39	51:36 68.28
7mi	1	1:03:45 9:06/mi	61.16											1:03:45 61.16
8.2mi	1	1:20:27 9:49/mi	58.21													1:20:27 58.21
15km	1	1:30:26 9:42/mi	57.87											1:30:26 57.87
10mi	4	1:28:51 8:53/mi	64.87											1:30:04 62.49	1:28:51 63.34	1:28:57 64.87
13.1mi	16	1:49:56 8:24/mi	67.79	2:11:19 51.50	1:52:40 60.76	1:49:56 62.27		1:52:01 62.51	1:55:53 60.42	2:03:05 57.94	1:53:14 62.98	1:51:12 64.78	1:59:19 61.03	1:55:11 64.74		1:52:47 67.79
13.2mi	2	1:57:11 8:53/mi	63.34											1:57:11 63.34			2:03:54 62.98
26.2mi	1	3:56:00 9:00/mi	65.60									3:56:00 65.60

2019	Distance	Date	Result	WAVA
Palma de Mallorca 10K	10km	13 Oct	56:38	63.01%
Congleton Half Marathon	13.2mi	6 Oct	2:03:54	62.98%
Macclesfield 10K	10km	22 Sep	55:10	64.68%
Sandbach 10k and 2k under 16s race	10km	8 Sep	54:32	65.43%
Quarry Bank Trail Race	4.5mi	7 Aug	45:11	56.76%
RunAintree 10k	10km	21 Jul	52:59	66.49%
Forest 5	5mi	17 Jul	55:00	51.15%
Langley Fete Fell	3mi	7 Jul	39:53	41.62%
Mobberley Round the Runway	5mi	7 May	43:57	64.02%
Great Bristol 10k	10km	5 May	51:36	68.28%
Wilmslow parkrun	5km	20 Apr	26:01	66.07%
Congleton parkrun	5km	16 Feb	25:42	66.88%
Southport Mad Dog 10k	10km	3 Feb	52:27	67.17%
2018	Distance	Date	Result	WAVA
Bowstones Fell Race	11km	31 Dec	1:30:34	42.79%
Congleton parkrun	5km	25 Dec	25:53	66.41%
Stockport 10	10mi	9 Dec	1:28:57	64.87%
run Wilmslow 10k	10km	25 Nov	51:31	68.39%
Christmas Pudding Race	10km	24 Nov	55:54	63.02%
Bramhall parkrun	5km	17 Nov	26:54	63.90%
Not Langley not 7	8.2mi	3 Nov	1:20:27	58.21%
Palma de Mallorca	10km	14 Oct	55:15	63.77%
Tissington Trail Half	13.1mi	30 Sep	1:52:47	67.79%
Southport Seaside 10K	10km	23 Sep	52:41	66.87%
Sandbach Striders 10k	10km	16 Sep	53:27	65.91%
Bollington 10k	10km	26 Aug	53:49	65.46%
Leek 10 Mile (shortened from HM because of moor fires)	10mi	19 Aug	1:34:07	61.31%
South Cheshire Queens Park 5K	5km	31 Jul	26:01	66.07%
Macclesfield parkrun	5km	21 Jul	27:16	62.25%
Alderley bypass 10k	10km	1 Jul	53:27	65.09%
Colshaw Hall 10K	10km	17 Jun	52:45	65.95%
Dunham Massey 5k	5km	24 May	25:27	66.70%
Great Manchester Run, 10k	10km	20 May	53:47	64.69%
Christleton 5k	5km	18 May	24:46	68.54%
Mobberley Round the Runway	5mi	8 May	43:49	63.41%
Mid Cheshire 5k	5km	27 Apr	25:06	67.63%
Whitley 10K	10km	15 Apr	52:53	65.79%
Wilmslow parkrun	5km	7 Apr	25:57	65.41%
Poynton 10km	10km	25 Mar	54:36	63.72%
Congleton parkrun	5km	24 Feb	25:09	67.49%
Southport Mad Dog 10k	10km	4 Feb	51:19	67.79%
Essar Four Villages Half Marathon	13.1mi	21 Jan	2:00:30	62.66%
Congleton parkrun	5km	6 Jan	26:51	63.22%
Congleton parkrun	5km	1 Jan	26:32	63.97%
2017	Distance	Date	Result	WAVA
Congleton parkrun	5km	25 Dec	26:22	64.38%
Wilmslow 10k	10km	26 Nov	53:08	65.48%
Congleton parkrun	5km	28 Oct	26:49	63.30%
Palma de Mallorca 10k	10km	15 Oct	59:14	58.73%
Pie & Peas 5m	5mi	2 Aug	43:35	63.75%
Alderley Edge Bypass 10k	10km	2 Jul	53:13	64.57%
Colshaw Hall 10k	10km	25 Jun	54:10	63.43%
Lyme Park parkrun	5km	20 May	27:48	60.31%
Great Bristol 10k	10km	7 May	52:25	65.55%
Chester Spring 5	5mi	12 Apr	41:41	65.83%
Congleton parkrun	5km	8 Apr	26:06	64.23%
Cheshire 10k	10km	26 Mar	52:51	65.01%
High Legh 10k	10km	5 Mar	53:38	64.07%
Knype Pool 5 mile mayors charity race	5mi	26 Feb	48:36	56.46%
Potteries 10	10mi	19 Feb	1:28:51	63.34%
Southport Mad Dog 10k	10km	5 Feb	54:23	63.18%
Kidsgrove 10k	10km	22 Jan	54:19	63.26%
Congleton parkrun	5km	21 Jan	25:30	65.74%
2016	Distance	Date	Result	WAVA
Congleton parkrun	5km	31 Dec	26:29	63.30%
Congleton Parkrun	5km	25 Dec	26:18	63.74%
Congleton parkrun	5km	17 Dec	25:27	65.87%
Hoka One One Stockport 10	10mi	4 Dec	1:30:04	62.49%
Langley 7	7mi	5 Nov	1:03:45	61.16%
Congleton parkrun	5km	29 Oct	25:37	65.45%
Manchester Half Marathon	13.1mi	16 Oct	1:55:11	64.74%
Congleton half marathon	13.1mi	2 Oct	1:56:56	63.77%
Gawsworth 10K	10km	11 Sep	55:09	62.30%
Bollington 10K	10km	28 Aug	53:51	63.81%
Birchwood 10K	10km	21 Aug	53:43	63.97%
Congleton parkrun	5km	13 Aug	25:50	64.90%
Bramhall Runners 5k foodbank	5km	10 Aug	29:55	56.04%
Meerbrook 15k	15km	30 Jul	1:30:26	57.87%
The Wizard 5	5mi	7 Jul	44:09	61.39%
Run the Alderley ByPass 5 Mile	5mi	3 Jul	41:20	65.58%
Peter Lowe Memorial Hollins Green 5k	5km	19 Jun	25:16	65.54%
Congleton parkrun	5km	4 Jun	25:21	65.33%
Mid-Cheshire 5k (Kingsley)	5km	28 Apr	25:30	64.94%
Madrid Rock N Roll 10K	10km	24 Apr	55:53	60.74%
Wilmslow Half Marathon	13.1mi	3 Apr	1:56:52	63.03%
Trafford 10K	10km	13 Mar	51:29	65.93%
Anglesey Half	13.2mi	6 Mar	1:57:11	63.34%
High Legh 10k	10km	28 Feb	52:15	64.96%
Alsager 5	5mi	7 Feb	42:03	64.46%
Four Villages Half Marathon	13.1mi	17 Jan	1:57:01	62.95%
Congleton parkrun	5km	2 Jan	26:58	61.41%
2015	Distance	Date	Result	WAVA
Congleton parkrun	5km	14 Nov	25:35	64.73%
Cheshire 10k	10km	7 Nov	51:43	65.63%
Warrington 10k	10km	20 Sep	52:35	64.55%
Bollington 10k	10km	30 Aug	53:23	63.58%
Birchwood 10k	10km	23 Aug	54:10	62.66%
COLSHAW HALL 10K	10km	28 Jun	53:20	62.91%
Great Manchester Run	10km	10 May	52:46	63.59%
Whitley Village 10K	10km	19 Apr	53:32	62.68%
Bath Half	13.1mi	1 Mar	1:59:19	61.03%
Alsager 5	5mi	1 Feb	41:55	63.93%
2014	Distance	Date	Result	WAVA
Tatton Yule Yomp	10km	7 Dec	56:30	59.39%
Cheshire 10k	10km	2 Nov	51:05	65.69%
Palma de Mallorca 10k	10km	19 Oct	56:58	58.90%
Bollington 10k	10km	24 Aug	51:05	65.69%
Birchwood 10k	10km	17 Aug	51:09	65.60%
Great Manchester Run	10km	18 May	51:45	64.14%
Congleton parkrun	5km	10 May	24:44	65.48%
Greater Manchester Marathon	26.2mi	6 Apr	3:56:00	65.60%
Wilmslow Half Marathon	13.1mi	23 Mar	1:51:12	64.78%
Marbury 10k	10km	9 Mar	55:00	60.35%
2013	Distance	Date	Result	WAVA
Tatton Yule Yomp 10km	10km	8 Dec	57:25	57.81%
Great Manchester Run	10km	26 May	52:00	63.19%
Lymm 10k	10km	14 Apr	57:03	57.59%
Wilmslow Half Marathon	13.1mi	24 Mar	1:53:14	62.98%
Southport Mad Dog 10K	10km	10 Feb	54:07	60.71%
Alsager 5	5mi	3 Feb	42:44	61.40%
2012	Distance	Date	Result	WAVA
Tatton Yule Yomp	10km	9 Dec	56:48	54.60%
Tui Palma De Mallorca Half Marathon	13.1mi	21 Oct	2:03:05	57.94%
Bristol 10k	10km	20 May	53:15	58.24%
2011	Distance	Date	Result	WAVA
Great Manchester Run	10km	15 May	50:10	64.31%
Wilmslow Half Marathon	13.1mi	27 Mar	1:55:53	60.42%
2010	Distance	Date	Result	WAVA
Bristol Half Marathon	13.1mi	5 Sep	1:52:01	62.51%
Great Manchester Run	10km	16 May	57:02	56.11%
Bristol 10K	10km	9 May	51:21	62.32%
2009	Distance	Date	Result	WAVA
Great Manchester Run	10km	17 May	50:00	63.52%
Alsager 5	5mi	1 Feb	40:03	63.33%
2008	Distance	Date	Result	WAVA
Bristol Half Marathon	13.1mi	14 Sep	1:54:58	59.95%
Bristol 10k	10km	5 May	52:44	59.81%
Wilmslow Half Marathon	13.1mi	30 Mar	1:49:56	62.27%
2007	Distance	Date	Result	WAVA
Bristol Half Marathon	13.1mi	9 Sep	1:52:40	60.76%
2005	Distance	Date	Result	WAVA
Bristol Half Marathon	13.1mi	2 Oct	2:11:19	51.50%

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