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gwowen M45

About

Race Times

All Races

Mileage

Training

Blog

FERC

Races
72
Miles
4131
Miles
1
Miles
2614
5k
22:15
10k
45:04
10M
1:15:18
Half
1:51:39
Mara
3:56:08
20k
42:33
400m
10:26

About Me

Short, grey. Also @gwowen on twitter
Former proud owner of both my local parkruns on Conquercise

Current Status

So glad to be back running on the ankle I injured. Its still sore, but its stable.

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	29	0	0	0	0	0	0	0	0	0	0	0	29
2021	97	0	0	0	0	0	0	0	0	0	0	0	97
2020	0.1	0	0	0	0	0	0	0	0	0	0	0	0.1
2020	61	38	40	39	33	55	18	0	12	44	65	3	408
2020	46	8	33	0	7	28	6	73	97	41	21	63	423
2019	40	23	40	28	48	61	41	54	53	82	45	43	558
2019	0	25	0	62	0	10	0	18	22	4	0	0	141
2018	44	26	47	55	59	73	65	67	34	22	40	15	547
2018	0	0	0	0	5	0	0	0	0	0	0	0	5
2017	20	53	58	52	28	38	55	40	87	35	63	37	565
2017	0	0	18	53	21	38	48	40	4	0	0	0	220
2016	0	0	0	0	0	0	0	0	0.3	0	0	0	0.3
2016	25	29	46	27	35	16	16	37	53	55	61	26	424
2016	93	0	5	18	43	60	70	63	54	38	0	0	444
2015	23	34	41	31	8	34	21	31	26	21	8	0	279
2015	9	0	0	19	125	124	133	104	134	93	0	0	739
2014	0.3	0.2	0	0	0	0	0	0	0	0	0	0	0.5
2014	70	63	62	91	118	118	69	168	64	37	30	14	904
2014	0	20	1	7	0	0	55	0	0	0	0	0	84
2013	0	0	0	0	0	0	0	0	0	0	0.5	0	0.5
2013	0	52	72	31	16	17	24	7	29	53	38	79	417
2013	0	6	0	38	142	118	109	27	0	0	21	0	463

Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6
-	7.8mi, 30:01 Cycling - General Split Summary === 1) 5m - 19:28(3:54/m) 143/166bpm 240cal 15.41/18.45mph 2) 2.77m - 10:33(3:49/m) 165/172bpm 155cal 15.75/17.76mph Add a comment	-	13.8mi, 1:00:15 Cycling - General Split Summary === 1) 5m - 20:38(4:08/m) 146/170bpm 254cal 14.54/17.76mph 2) 5m - 21:09(4:14/m) 164/172bpm 300cal 14.18/16.64mph 3) 3.75m - 18:28(4:55/m) 159/167bpm 246cal 12.19/15.47mph Add a comment	0.3mi, 4:43 Cross-Training - Walking Split Summary === 1) 0.28m - 4:43(16:39/m) 101/109bpm 37cal 58/61rpm 3.6/4.03mph Add a comment 7.4mi, 30:06 Cycling - General Split Summary === 1) 5m - 21:02(4:12/m) 140/160bpm 241cal 14.27/16.26mph 2) 2.37m - 9:04(3:50/m) 165/174bpm 128cal 15.68/18.45mph Add a comment 0.6mi, 14:13 Cross-Training - Walking Split Summary === 1) 0.61m - 14:13(23:11/m) 96/118bpm 79cal 47/77rpm 2.59/4.09mph Add a comment	0.3mi, 4:05 Cross-Training - Walking Split Summary === 1) 0.28m - 4:05(14:41/m) 96/104bpm 33cal 58/70rpm 4.09/4.74mph Add a comment 0.9mi, 21:02 Cross-Training - Walking Split Summary === 1) 0.92m - 21:02(22:45/m) 95/114bpm 108cal 45/77rpm 2.64/4.34mph Add a comment	0.8mi, 29:37 Cross-Training - Walking Split Summary === 1) 0.76m - 29:37(38:54/m) 85/109bpm 121cal 22/68rpm 1.54/4.32mph Add a comment 7.9mi, 30:02 Cycling - General Split Summary === 1) 5m - 19:37(3:55/m) 141/168bpm 232cal 15.3/18.45mph 2) 2.93m - 10:25(3:33/m) 169/177bpm 157cal 16.88/18.72mph Add a comment 0.6mi, 13:56 Cross-Training - Walking Split Summary === 1) 1m - 22:10(22:10/m) 87/129bpm 105cal 30/77rpm 2.71/4.05mph 2) 0m - 2(16:13/m) 65/65bpm 3.7/2.86mph Add a comment
Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13
8.2mi, 30:02 Cycling - General Split Summary === 1) 5m - 18:51(3:46/m) 146/168bpm 236cal 15.92/18.45mph 2) 3.16m - 11:11(3:32/m) 169/174bpm 171cal 16.97/18.81mph Add a comment	1.2mi, 22:43 Cross-Training - Walking Split Summary === 1) 1m - 17:50(17:50/m) 104/124bpm 114cal 55/109rpm 3.36/5.24mph 2) 0.22m - 4:53(22:39/m) 99/117bpm 21cal 25/63rpm 2.65/4.03mph Add a comment 0.9mi, 19:38 Cross-Training - Walking Split Summary === 1) 0.92m - 19:38(21:16/m) 103/129bpm 116cal 47/79rpm 2.82/4.05mph Add a comment	17.6mi, 1:10:01 Cycling - General Split Summary === 1) 5m - 20:59(4:12/m) 135/166bpm 235cal 14.3/16.55mph 2) 5m - 19:53(3:59/m) 155/164bpm 256cal 15.09/16.55mph 3) 5m - 18:38(3:44/m) 168/172bpm 271cal 16.1/17.45mph 4) 2.56m - 10:32(4:07/m) 166/171bpm 149cal 14.58/16.26mph Add a comment 2.1mi, 32:46 Cross-Training - Walking Split Summary === 1) 1m - 16:15(16:15/m) 106/117bpm 99cal 56/73rpm 3.69/4.24mph 2) 1m - 15:38(15:38/m) 113/123bpm 105cal 57/65rpm 3.84/4.3mph 3) 0.05m - 53(16:32/m) 113/116bpm 5cal 58/60rpm 3.63/3.76mph Add a comment	2.5mi, 1:34:02 Cross-Training - Walking Split Summary === 1) 1m - 35:09(35:09/m) 104/148bpm 209cal 27/87rpm 1.71/6.45mph 2) 1m - 38:49(38:49/m) 106/142bpm 212cal 24/92rpm 1.55/6.41mph 3) 0.5m - 20:04(40:32/m) 81/106bpm 52cal 11/82rpm 1.48/6.24mph Add a comment	0.6mi, 12:17 Cross-Training - Walking Split Summary === 1) 0.61m - 12:17(20:12/m) 117/138bpm 88cal 51/66rpm 2.97/4.38mph Add a comment 7.6mi, 30:10 Cycling - General Split Summary === 1) 5m - 20:38(4:08/m) 130/154bpm 207cal 14.54/16.55mph 2) 2.6m - 9:32(3:40/m) 156/168bpm 123cal 16.39/19.58mph Add a comment 0.9mi, 18:20 Cross-Training - Walking Split Summary === 1) 0.89m - 18:20(20:41/m) 80cal 48/88rpm 2.9/4.22mph Add a comment	0.8mi, 16:06 Cross-Training - Walking Split Summary === 1) 0.78m - 16:06(20:35/m) 97/106bpm 85cal 40/74rpm 2.91/4.07mph Add a comment 3.4mi, 55:40 Cross-Training - Walking Split Summary === 1) 1m - 18:56(18:56/m) 92/104bpm 110cal 50/68rpm 3.17/4.7mph 2) 1m - 14:56(14:56/m) 109/123bpm 113cal 60/68rpm 4.02/4.7mph 3) 1m - 14:48(14:48/m) 108/119bpm 103cal 59/88rpm 4.05/4.76mph 4) 0.43m - 7:00(16:21/m) 96/117bpm 40cal 36/65rpm 3.67/4.51mph Add a comment	-
Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20
8.3mi, 30:01 Cycling - General Split Summary === 1) 5m - 18:54(3:47/m) 125/164bpm 179cal 15.87/18.45mph 2) 3.28m - 11:06(3:23/m) 168/174bpm 162cal 17.72/20mph Add a comment	3mi, 37:31 Running - General Split Summary === 1) 1m - 12:53(12:53/m) 145/170bpm 154cal 4.66/6.72mph 2) 1m - 17:08(17:08/m) 168/189bpm 247cal 3.5/7.2mph 3) 1m - 7:27(7:27/m) 161/170bpm 98cal 8.06/9.52mph 4) 0m - 3(14:47/m) 163/163bpm 4.06/7.53mph Add a comment	1.6mi, 40:09 Cross-Training - Walking Split Summary === 1) 1m - 25:51(25:51/m) 89/121bpm 100cal 35/109rpm 2.32/13.63mph 2) 0.58m - 14:18(24:28/m) 99/134bpm 76cal 41/103rpm 2.45/9.71mph Add a comment	7.5mi, 1:26:27 Running - Fell Running Split Summary === 1) 1m - 11:34(11:34/m) 136/170bpm 132cal 5.19/6.89mph 2) 1m - 13:38(13:38/m) 165/175bpm 188cal 4.4/6.68mph 3) 1m - 16:21(16:21/m) 165/178bpm 229cal 3.67/6.62mph 4) 1m - 10:43(10:43/m) 165/175bpm 150cal 5.6/7.2mph 5) 1m - 11:35(11:35/m) 158/174bpm 147cal 5.18/7.43mph 6) 1m - 8:33(8:33/m) 157/161bpm 109cal 7.01/8.18mph 7) 1m - 8:43(8:43/m) 163/170bpm 117cal 6.88/7.51mph 8) 0.5m - 5:21(10:38/m) 167/172bpm 76cal 5.64/6.64mph Add a comment	0.6mi, 12:32 Cross-Training - Walking Split Summary === 1) 0.58m - 12:32(21:47/m) 99/107bpm 70cal 49/63rpm 2.75/4.09mph Add a comment 3.7mi, 34:51 Running - Recovery Run Split Summary === 1) 1m - 9:45(9:45/m) 143/153bpm 113cal 6.15/7.18mph 2) 1m - 8:42(8:42/m) 162/172bpm 119cal 6.9/7.53mph 3) 1m - 10:43(10:43/m) 165/174bpm 150cal 5.6/7.28mph 4) 0.67m - 5:41(8:32/m) 166/174bpm 80cal 7.03/7.56mph Add a comment 3mi, 52:53 Cross-Training - Walking Split Summary === 1) 1m - 20:20(20:20/m) 95/108bpm 108cal 51/121rpm 2.95/4.19mph 2) 1m - 16:32(16:32/m) 99/115bpm 114cal 58/65rpm 3.63/4.47mph 3) 1m - 15:58(15:58/m) 103/129bpm 104cal 58/116rpm 3.76/9.14mph 4) 0m - 2(12:09/m) 109/109bpm 53/53rpm 4.94/3.17mph Add a comment	1mi, 21:09 Cross-Training - Walking Split Summary === 1) 1m - 21:07(21:07/m) 90/129bpm 96cal 31/97rpm 2.84/4.44mph 2) 0m - 2(22:25/m) 64/64bpm 2.67/2.59mph Add a comment 4.2mi, 1:14:17 Cross-Training - Walking Split Summary === 1) 1m - 23:00(23:00/m) 101/123bpm 139cal 40/78rpm 2.61/4.28mph 2) 1m - 16:57(16:57/m) 113/132bpm 115cal 53/110rpm 3.54/6.24mph 3) 1m - 15:07(15:07/m) 101/121bpm 96cal 58/121rpm 3.97/4.78mph 4) 1m - 15:35(15:35/m) 104/116bpm 96cal 60/65rpm 3.85/4.63mph 5) 0.23m - 3:38(15:41/m) 104/109bpm 26cal 59/63rpm 3.83/4.66mph Add a comment	7.7mi, 30:01 Cycling - General Split Summary === 1) 5m - 20:11(4:02/m) 132/156bpm 218cal 14.86/18.1mph 2) 2.72m - 9:50(3:37/m) 157/167bpm 128cal 16.6/20mph Add a comment 1mi, 19:06 Cross-Training - Walking Split Summary === 1) 0.96m - 19:06(19:53/m) 88/103bpm 107cal 50/68rpm 3.02/4.61mph Add a comment
Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25	Tue 26th Jan Jan 26	Wed 27th Jan Jan 27
8.2mi, 30:01 Cycling - General Split Summary === 1) 5m - 18:38(3:44/m) 139/162bpm 214cal 16.1/19.2mph 2) 3.22m - 11:23(3:32/m) 158/167bpm 149cal 16.99/19.2mph Add a comment	-	-	2.5mi, 50:19 Cycling - General Split Summary === 1) 2.45m - 50:19(20:34/m) 104/141bpm 301cal 2.92/6.89mph Add a comment 10.3mi, 1:46:13 Running - General Split Summary === 1) 1m - 12:49(12:49/m) 109/124bpm 98cal 4.68/6.68mph 2) 1m - 13:58(13:58/m) 151/173bpm 171cal 4.3/7.81mph 3) 1m - 9:38(9:38/m) 158/173bpm 123cal 6.22/8.18mph 4) 1m - 10:05(10:05/m) 153/167bpm 122cal 5.95/7.68mph 5) 1m - 10:42(10:42/m) 164/167bpm 147cal 5.61/6.28mph 6) 1m - 8:11(8:11/m) 145/164bpm 85cal 7.33/7.95mph 7) 1m - 9:29(9:29/m) 157/170bpm 118cal 6.33/7.43mph 8) 1m - 10:01(10:01/m) 168/183bpm 143cal 5.99/7.53mph 9) 1m - 8:59(8:59/m) 163/176bpm 118cal 6.68/7.31mph 10) 1m - 9:41(9:41/m) 160/167bpm 125cal 6.2/6.97mph 11) 0.27m - 2:40(10:00/m) 166/171bpm 37cal 6/6.24mph Add a comment	0.6mi, 11:51 Cross-Training - Walking Split Summary === 1) 0.57m - 11:51(20:53/m) 104/140bpm 75cal 50/90rpm 2.87/6.3mph Add a comment 4.1mi, 40:08 Running - General Split Summary === 1) 1m - 11:26(11:26/m) 144/162bpm 134cal 5.25/7.37mph 2) 1m - 9:00(9:00/m) 155/166bpm 111cal 6.67/8.25mph 3) 1m - 8:29(8:29/m) 161/168bpm 111cal 7.07/7.81mph 4) 1m - 9:40(9:40/m) 150/168bpm 113cal 6.21/7.49mph 5) 0.14m - 1:33(11:13/m) 158/166bpm 20cal 5.35/6.41mph Add a comment 0.9mi, 19:24 Cross-Training - Walking Split Summary === 1) 0.93m - 19:24(20:58/m) 92/126bpm 108cal 47/79rpm 2.86/4.01mph Add a comment	0.6mi, 9:58 Cross-Training - Walking Split Summary === 1) 0.55m - 9:58(18:05/m) 110/144bpm 80cal 56/83rpm 3.32/5.07mph Add a comment 3.9mi, 1:05:32 Cross-Training - Walking Split Summary === 1) 1m - 21:10(21:10/m) 94/108bpm 117cal 49/79rpm 2.83/4.11mph 2) 1m - 15:43(15:43/m) 93/107bpm 96cal 59/68rpm 3.82/4.38mph 3) 1m - 14:50(14:50/m) 99/112bpm 107cal 59/62rpm 4.04/4.42mph 4) 0.9m - 13:49(15:17/m) 95/103bpm 90cal 59/63rpm 3.93/4.53mph Add a comment	-

Dist	Races	PB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	36	22:15 7:10/mi							22:15	22:37	23:03	22:42
7km	1	33:57 7:48/mi								33:57
4.7mi	1	49:48 10:43/mi										49:48
6mi	1	47:00 7:50/mi							47:00
10km	16	45:04 7:15/mi				51:10		50:46	45:04	49:42	47:36	47:26	49:24
10mi	9	1:15:18 7:32/mi	1:46:23	1:23:04	1:24:17	1:17:31	1:17:10		1:15:18	1:20:30	1:27:30	1:20:29
13.1mi	2	1:51:39 8:31/mi							1:51:39	2:06:07
26.2mi	1	3:56:08 9:01/mi					3:56:08

2020	Distance	Date	Result	WAVA
The Doctor K Cup	5km	17 Oct		0.00%
Tatton 10k	10km	11 Oct		0.00%
Great Manchester Run, 10k - CANCELLED	10km	6 Sep		0.00%
Tatton 10k	10km	9 Aug		0.00%
Tatton 10k	10km	19 Jul		0.00%
Tatton 10k	10km	10 May		0.00%
Saddleworth Sprint Triathlon	400metres/20km/5km	26 Apr	/ /	0.00%
Tatton 10k	10km	19 Apr		0.00%
RunThrough Tatton 10k	10km	8 Mar	49:36	59.08%
RunThrough Tatton 10k	10km	9 Feb		0.00%
Tatton 10k	10km	12 Jan	49:24	59.32%
2019	Distance	Date	Result	WAVA
Stockport 10	10mi	15 Dec	1:20:29	59.64%
Oldham parkrun	5km	26 Oct	23:15	61.57%
Cardiff 10K	10km	1 Sep	47:38	61.02%
Man v Barge	4.65mi	10 Aug	49:48	43.54%
Mossley 10k	10km	14 Jul	50:03	58.07%
UKFast City of Manchester 10k	10km	7 Jul	47:26	61.28%
Stamford Park parkrun	5km	15 Jun	24:15	59.04%
Oldham 10k	10km	9 Jun	47:53	60.70%
Oldham parkrun	5km	1 Jun	22:42	63.07%
Oldham parkrun	5km	25 May	22:50	62.70%
Stamford Park parkrun	5km	4 May	24:48	57.73%
Saddleworth Sprint Triathlon	400metres/20km/5km	28 Apr	10:26 / 43:10 / 25:39	0.00%
Stamford Park parkrun	5km	13 Apr	23:28	61.01%
Oldham parkrun	5km	6 Apr	23:09	61.84%
Stamford Park parkrun	5km	30 Mar	23:35	60.70%
Oldham parkrun	5km	9 Mar	23:45	60.28%
Oldham parkrun	5km	2 Mar	24:21	58.79%
Oldham parkrun	5km	26 Jan	25:10	56.89%
2018	Distance	Date	Result	WAVA
Stockport 10	10mi	9 Dec	1:27:30	54.41%
Oldham parkrun	5km	11 Aug	23:13	61.21%
Stamford Park parkrun	5km	4 Aug	23:50	59.63%
Mossley 10k	10km	15 Jul	50:19	57.30%
RunThrough Tatton 10k	10km	8 Jul	48:25	59.55%
Abingdon parkrun	5km	30 Jun	23:07	61.48%
Oldham parkrun	5km	23 Jun	23:03	61.65%
Oldham parkrun	5km	16 Jun	23:35	60.26%
Oldham 10k	10km	10 Jun	51:55	55.53%
Oldham parkrun	5km	21 Apr	23:30	60.47%
RunThrough Tatton 10k	10km	8 Apr	47:36	60.57%
2017	Distance	Date	Result	WAVA
Hoka One One Stockport 10	10mi	3 Dec	1:20:30	58.65%
Saddleworth Santa Dash	5km	2 Dec	24:05	59.01%
Oldham Half Marathon	13.1mi	15 Oct	2:06:07	49.10%
Abingdon parkrun	5km	7 Oct	22:50	61.79%
Oldham parkrun	5km	23 Sep	23:05	61.12%
Milltown Oldham 10k	10km	18 Jun	49:42	57.54%
Milltown Oldham 7k	7km	14 May	33:57	58.80%
Saddleworth Sprint Triathlon	0.4km/20km/5km	23 Apr	10:14 / 45:06 / 26:33	0.00%
Stamford Park parkrun	5km	15 Apr	28:00	50.38%
Stamford Park parkrun	5km	8 Apr	28:16	49.91%
Stamford Park parkrun	5km	1 Apr	28:24	49.68%
Stamford Park parkrun	5km	25 Mar	23:02	61.25%
Stamford Park parkrun	5km	18 Mar	24:03	58.66%
Stamford Park parkrun	5km	11 Mar	23:53	59.07%
Stamford Park parkrun	5km	4 Mar	23:55	58.99%
Oldham parkrun	5km	25 Feb	23:18	60.55%
Grangemoor parkrun	5km	11 Feb	22:37	62.38%
Oldham parkrun	5km	4 Feb	23:03	61.20%
2016	Distance	Date	Result	WAVA
Oldham parkrun	5km	17 Dec	22:15	63.41%
Hoka One One Stockport 10	10mi	4 Dec	1:15:18	62.19%
Saddleworth Santa Dash	5km	3 Dec	22:35	62.47%
Oldham Half Marathon	13.1mi	16 Oct	1:51:39	55.01%
Stamford Park parkrun	5km	8 Oct	23:31	59.56%
Stamford Park parkrun	5km	1 Oct	24:07	58.07%
Oldham parkrun	5km	24 Sep	22:29	62.29%
Oldham parkrun	5km	17 Sep	22:43	61.65%
North West Triathlon	500metres/20km/5km	11 Sep	12:14 / 42:33 / 22:58	0.00%
Joe Ashcroft Saddleworth 6	6mi	10 Aug	47:00	58.29%
UKFast We Love Manchester 10k	10km	10 Jul	47:21	59.92%
Milltown Oldham 10k	10km	19 Jun	48:25	58.60%
Cheshire Triathlon	0.488km/21km/5km	22 May	12:04 / 42:34 / 27:02	0.00%
Cancer Research Manchester Winter Run	10km	28 Feb	45:04	62.95%
2015	Distance	Date	Result	WAVA
Milltown Oldham 10k	10km	21 Jun	50:46	55.45%
2014	Distance	Date	Result	WAVA
Stockport 10	10mi	7 Dec	1:17:10	59.71%
MBNA Chester Marathon	26.2mi	5 Oct	3:56:08	53.91%
2013	Distance	Date	Result	WAVA
Stockport 10	10mi	8 Dec	1:17:31	58.97%
Milltown Oldham 10k	10km	23 Jun	51:10	54.16%
2012	Distance	Date	Result	WAVA
Stockport 10	10mi	9 Dec	1:24:17	53.85%
2011	Distance	Date	Result	WAVA
Stockport 10	10mi	11 Dec	1:23:04	54.28%
2010	Distance	Date	Result	WAVA
Stockport 10	10mi	12 Dec	1:46:23	42.15%

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