F'Laps - Saturday 5th July

Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!

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gwowen

Last on at 6pm, 5th Jul 2025

M50 Lancashire

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FERC

Races
109
Miles
7091
Miles
7
Miles
3601
Miles
2086
WAVA
62.65%
20k
42:33
5k
22:15
10k
45:04
10M
1:15:18
Half
1:51:39
Mara
3:56:08
400m
10:26

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

Recent Blogs
I Earned This Medal	Oct 2017

My parkrun
Oldham parkrun

Recent Training
5th Jul	Long Run	10.2mi	1:33:22
4th Jul	General	4.1mi	39:04
4th Jul	General	0.6mi	12:16
3rd Jul	General	0.6mi	13:19
3rd Jul	Tempo	4.4mi	38:05

12 Month Benchmarks	Run	Bike
Mile	7:02	3:03
5k	25:05	10:28
5mi	41:18	16:56
10k	51:31	21:02
10mi	1:37:05	35:16

Recent Pictures

2025 Targets	Set your targets
Bike 500 Run 500 Time 182h30 Walk 300

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	2025	PB	WB
5km	63							22:15 62.65	22:37 61.63	23:03 60.94	22:42 62.35		23:50 60.32	23:20 62.10	23:36 61.89	24:48 59.37	27:26 54.10	22:15 7:10/mi	62.65
6km	1													36:59 47.60				36:59 9:55/mi	47.60
7km	1								33:57 57.87									33:57 7:48/mi	57.87
4.7mi	1										49:48 42.91							49:48 10:43/mi	42.91
6mi	1							47:00 57.61										47:00 7:50/mi	57.61
10km	20				51:10 53.55		50:46 54.82	45:04 62.25	49:42 56.90	47:36 59.89	47:26 60.59	49:24 58.66		52:03 56.60	49:28 60.06	51:34 58.10		45:04 7:15/mi	62.25
10mi	10	1:46:23 41.59	1:23:04 53.62	1:24:17 53.25	1:17:31 58.36	1:17:10 59.10		1:15:18 61.56	1:20:30 58.06	1:27:30 53.87	1:20:29 59.05		1:43:30 46.71					1:15:18 7:32/mi	61.56
13.1mi	3							1:51:39 54.73	2:06:07 48.86					1:58:13 54.39				1:51:39 8:31/mi	54.73
26.2mi	1					3:56:08 52.60												3:56:08 9:01/mi	52.60

2025		Result	WAVA	Distance
3 May	Oldham parkrun SB	27:26	54.10	5km
1 May	May Virtual Mile			1mi
12 Apr	Oldham parkrun	27:37	53.75	5km
1 Apr	Apr 25 Fetch Virtual 5K Challenge			5km
2024		Result	WAVA	Distance
24 Nov	Wilmslow Festive 10K			10km
26 Sep	RUN MEDIA CITY 10K SB	51:34	58.10	10km
29 May	Dovestone Diamond Multiterrain Race	58:46	50.99	10km
18 May	Stamford Park parkrun	24:54	59.13	5km
27 Jan	Oldham parkrun	24:52	59.21	5km
13 Jan	Oldham parkrun SB	24:48	59.37	5km
2023		Result	WAVA	Distance
30 Dec	Oldham parkrun	25:58	56.70	5km
18 Nov	Oldham parkrun	24:35	59.41	5km
14 Oct	Oldham parkrun	24:21	59.98	5km
6 Aug	(Wo)Man v. Barge	43:08	55.18	5mi
22 Jul	Stamford Park parkrun	25:24	57.50	5km
16 Jul	Mossley 10K			10km
15 Jul	Oldham parkrun	25:00	58.42	5km
8 Jul	Stamford Park parkrun	25:00	58.42	5km
29 Jun	Run Media City 5k & 10k [10k] SB	49:28	60.06	10km
20 May	Oldham parkrun SB	23:36	61.89	5km
6 May	Stamford Park parkrun	24:20	60.02	5km
22 Apr	Oldham parkrun	25:22	57.58	5km
15 Apr	Chadderton Hall parkrun	25:48	56.61	5km
8 Apr	Oldham parkrun	23:55	61.07	5km
1 Apr	Oldham parkrun	24:46	58.97	5km
25 Mar	Stamford Park parkrun	25:09	58.08	5km
18 Mar	Oldham parkrun	24:50	58.82	5km
18 Feb	Oldham parkrun	24:19	60.07	5km
11 Feb	Stamford Park parkrun	24:04	60.69	5km
2022		Result	WAVA	Distance
4 Dec	Runable Pieathlon PB	36:59	47.60	6km
8 Oct	Oldham parkrun SB	23:20	62.10	5km
18 Sep	North West Triathlon	1:22:22		500m/21km/5km
27 Aug	Oldham parkrun	24:09	60.00	5km
20 Aug	Stamford Park parkrun	25:34	56.68	5km
7 Aug	(Wo)Man v. Barge	47:10	50.04	5mi
17 Jul	Mossley 10K SB	52:03	56.60	10km
22 May	Great Manchester Run, Half Marathon SB	1:58:13	54.39	13.1mi
1 Jan	Oldham parkrun	25:50	56.09	5km
2021		Result	WAVA	Distance
12 Dec	Stockport 10 SB	1:43:30	46.71	10mi
30 Oct	Oldham parkrun SB	23:50	60.32	5km
14 Aug	Oldham parkrun	25:02	57.43	5km
7 Aug	(Wo)Man v. Barge	44:12	52.97	5mi
2020		Result	WAVA	Distance
19 Apr	Tatton 10k			10km
8 Mar	RunThrough Tatton 10k	49:36	58.42	10km
12 Jan	Tatton 10k SB	49:24	58.66	10km
2019		Result	WAVA	Distance
15 Dec	Stockport 10 SB	1:20:29	59.05	10mi
26 Oct	Oldham parkrun	23:15	60.88	5km
1 Sep	Cardiff 10K	47:38	60.33	10km
10 Aug	Man v Barge PB	49:48	42.91	4.65mi
14 Jul	Mossley 10k	50:03	57.42	10km
7 Jul	UKFast City of Manchester 10k SB	47:26	60.59	10km
15 Jun	Stamford Park parkrun	24:15	58.37	5km
9 Jun	Oldham 10k	47:53	60.02	10km
1 Jun	Oldham parkrun SB	22:42	62.35	5km
25 May	Oldham parkrun	22:50	61.99	5km
4 May	Stamford Park parkrun	24:48	57.07	5km
28 Apr	Saddleworth Sprint Triathlon	1:23:49		400m/20km/5km
13 Apr	Stamford Park parkrun	23:28	60.32	5km
6 Apr	Oldham parkrun	23:09	61.14	5km
30 Mar	Stamford Park parkrun	23:35	60.02	5km
9 Mar	Oldham parkrun	23:45	59.60	5km
2 Mar	Oldham parkrun	24:21	58.13	5km
26 Jan	Oldham parkrun	25:10	56.24	5km
2018		Result	WAVA	Distance
9 Dec	Stockport 10 SB	1:27:30	53.87	10mi
11 Aug	Oldham parkrun	23:13	60.50	5km
4 Aug	Stamford Park parkrun	23:50	58.93	5km
15 Jul	Mossley 10k	50:19	56.65	10km
8 Jul	RunThrough Tatton 10k	48:25	58.88	10km
30 Jun	Abingdon parkrun	23:07	60.76	5km
23 Jun	Oldham parkrun SB	23:03	60.94	5km
16 Jun	Oldham parkrun	23:35	59.56	5km
10 Jun	Oldham 10k	51:55	54.91	10km
21 Apr	Oldham parkrun	23:30	59.77	5km
8 Apr	RunThrough Tatton 10k SB	47:36	59.89	10km
2017		Result	WAVA	Distance
3 Dec	Stockport 10 SB	1:20:30	58.06	10mi
2 Dec	Saddleworth Santa Dash	24:05	58.32	5km
15 Oct	Oldham Half Marathon SB	2:06:07	48.86	13.1mi
7 Oct	Abingdon parkrun	22:50	61.05	5km
23 Sep	Oldham parkrun	23:05	60.38	5km
18 Jun	Milltown Oldham 10k SB	49:42	56.90	10km
14 May	Milltown Oldham 7k PB	33:57	57.87	7km
23 Apr	Saddleworth Sprint Triathlon	1:26:53		0.4km/20km/5km
15 Apr	Stamford Park parkrun	28:00	49.78	5km
8 Apr	Stamford Park parkrun	28:16	49.31	5km
1 Apr	Stamford Park parkrun	28:24	49.08	5km
25 Mar	Stamford Park parkrun	23:02	60.52	5km
18 Mar	Stamford Park parkrun	24:03	57.96	5km
11 Mar	Stamford Park parkrun	23:53	58.36	5km
4 Mar	Stamford Park parkrun	23:55	58.28	5km
25 Feb	Oldham parkrun	23:18	59.82	5km
11 Feb	Grangemoor parkrun SB	22:37	61.63	5km
4 Feb	Oldham parkrun	23:03	60.47	5km
2016		Result	WAVA	Distance
17 Dec	Oldham parkrun PB	22:15	62.65	5km
4 Dec	Stockport 10 PB	1:15:18	61.56	10mi
3 Dec	Saddleworth Santa Dash	22:35	61.72	5km
16 Oct	Oldham Half Marathon PB	1:51:39	54.73	13.1mi
8 Oct	Stamford Park parkrun	23:31	58.82	5km
1 Oct	Stamford Park parkrun	24:07	57.36	5km
24 Sep	Oldham parkrun	22:29	61.53	5km
17 Sep	Oldham parkrun	22:43	60.90	5km
11 Sep	North West Triathlon	1:22:50		500m/20km/5km
10 Aug	Joe Ashcroft Saddleworth 6 PB	47:00	57.61	6mi
10 Jul	UKFast We Love Manchester 10k	47:21	59.24	10km
19 Jun	Milltown Oldham 10k	48:25	57.94	10km
22 May	Cheshire Triathlon	1:26:56		0.488km/21km/5km
28 Feb	Cancer Research Manchester Winter Run PB	45:04	62.25	10km
2015		Result	WAVA	Distance
21 Jun	Milltown Oldham 10k SB	50:46	54.82	10km
2014		Result	WAVA	Distance
7 Dec	Stockport 10 SB	1:17:10	59.10	10mi
5 Oct	Chester Marathon PB	3:56:08	52.60	26.2mi
2013		Result	WAVA	Distance
8 Dec	Stockport 10 SB	1:17:31	58.36	10mi
23 Jun	Milltown Oldham 10k SB	51:10	53.55	10km
2012		Result	WAVA	Distance
9 Dec	Stockport 10 SB	1:24:17	53.25	10mi
2011		Result	WAVA	Distance
11 Dec	Stockport 10 SB	1:23:04	53.62	10mi
2010		Result	WAVA	Distance
12 Dec	Stockport 10 SB	1:46:23	41.59	10mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	27	28	31	28	38	34	5	0	0	0	0	0	191
2025	0	0	0	0.1	0	0	0	0	0	0	0	0	0.1
2025	10	38	87	71	86	118	27	0	0	0	0	0	438
2025	49	47	3	4	16	0	0	0	0	0	0	0	119
2024	33	21	44	51	36	32	39	21	47	25	47	34	430
2024	0	0.6	0	0.7	0.6	0	0	0	0	0	0	0	1.8
2024	9	11	20	27	51	36	32	76	56	92	52	6	468
2024	3	3	17	27	12	51	36	1	0	0	0	4	154
2023	40	31	40	39	40	56	41	26	32	23	28	37	432
2023	0	0	0	0	0	0	1	0.4	0	0	0.9	0	2.3
2023	24	48	45	62	56	57	59	71	73	97	32	15	639
2023	0	0	0	0	0	0	0	0	3	0	0	0	3
2023	52	31	25	6	2	4	8	6	3	0	18	9	163
2022	31	18	45	27	39	42	43	30	69	57	35	31	467
2022	0	0	0	0	0	0	0	0	1.3	0	0	0	1.3
2022	47	50	37	64	76	66	57	55	49	48	35	8	591
2022	41	44	8	22	9	23	24	16	24	0	31	0	243
2021	37	22	23	23	17	38	30	10	45	27	41	22	334
2021	50	60	60	82	100	70	87	79	100	41	86	37	853
2021	97	46	84	59	19	27	44	15	0	21	14	0	426
2020	3	29	13	8	7	19	16	28	36	24	33	10	225
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	0	0	0	0	0	0	0	0	0	0	3	0	3
2019	40	23	40	28	48	61	41	54	53	82	45	43	558
2019	1	2	2	0	1	1	2	1	0	0	0	0	11
2019	0	25	0	62	0	10	0	18	22	4	0	0	141
2018	3	0	0	0	0	0	0	0	0	0	0	0	3
2018	44	26	47	55	59	73	65	67	34	22	40	15	547
2018	0	0	0	0	0	0	0	0	0	0	0	2	2
2018	0	0	0	0	5	0	0	0	0	0	0	0	5
2017	0	0	0	0	0	0	0	0	1	0	0	0	1
2017	20	53	58	52	28	38	55	40	87	35	63	37	565
2017	2	1	1	0	3	2	1	1	2	0	1	0	14
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	103	133	104	134	93	0	0	718
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

Mon 9th Jun Jun 9	Tue 10th Jun Jun 10	Wed 11th Jun Jun 11	Thu 12th Jun Jun 12	Fri 13th Jun Jun 13	Sat 14th Jun Jun 14	Sun 15th Jun Jun 15
0.6mi, 12:12 Walk - General 4.4mi, 42:02 Run - General 0.6mi, 12:33 Walk - General	0.7mi, 14:30 Walk - General 4.4mi, 38:02 Run - Tempo 0.6mi, 13:29 Walk - General	0.6mi, 11:33 Walk - General 4.5mi, 42:07 Run - General 0.3mi, 7:55 Walk - General	4.5mi, 42:03 Run - General 0.6mi, 13:46 Walk - General	1.8mi, 39:09 Walk - General 1.9mi, 47:10 Walk - General	10.7mi, 1:43:32 Run - Long Run	-
Mon 16th Jun Jun 16	Tue 17th Jun Jun 17	Wed 18th Jun Jun 18	Thu 19th Jun Jun 19	Fri 20th Jun Jun 20	Sat 21st Jun Jun 21	Sun 22nd Jun Jun 22
0.8mi, 18:46 Walk - General 0.5mi, 9:59 Walk - General 4.4mi, 38:07 Run - Tempo 0.6mi, 13:49 Walk - General	0.8mi, 15:53 Walk - General 3.9mi, 37:12 Run - Recovery Run 1.3mi, 24:37 Walk - General	1mi, 17:14 Walk - General 0.7mi, 11:19 Walk - General 0.7mi, 14:02 Walk - General 1.5mi, 23:09 Walk - General 1.4mi, 20:12 Walk - General 1.4mi, 21:26 Walk - General 0.6mi, 13:25 Walk - General	0.7mi, 15:02 Walk - General 6mi, 56:22 Run - General	4.3mi, 42:04 Run - Recovery Run	5.7mi, 54:27 Run - Long Run 6.3mi, 59:16 Run - Long Run	-
Mon 23rd Jun Jun 23	Tue 24th Jun Jun 24	Wed 25th Jun Jun 25	Thu 26th Jun Jun 26	Fri 27th Jun Jun 27	Sat 28th Jun Jun 28	Sun 29th Jun Jun 29
0.6mi, 11:56 Walk - General 5.1mi, 50:04 Run - Intervals	0.6mi, 12:20 Walk - General 4.4mi, 42:02 Run - Easy 1.4mi, 25:56 Walk - General	0.6mi, 12:15 Walk - General 0.5mi, 8:48 Walk - General 5mi, 55:21 Run - Sprint 0.6mi, 13:22 Walk - General	0.4mi, 9:11 Walk - General	5.5mi, 51:23 Run - Intervals	0.4mi, 7:06 Walk - General 6.1mi, 55:45 Run - parkrun	0.3mi, 5:44 Walk - General 1.6mi, 27:47 Walk - General
Mon 30th Jun Jun 30	Tue 1st Jul Jul 1	Wed 2nd Jul Jul 2	Thu 3rd Jul Jul 3	Fri 4th Jul Jul 4	Sat 5th Jul Jul 5	Sun 6th Jul Jul 6
6.5mi, 1:04:03 Run - Easy	4.5mi, 42:18 Run - Easy	0.6mi, 11:54 Walk - General 4mi, 39:02 Run - Easy 0.3mi, 7:08 Walk - General	0.6mi, 13:19 Walk - General 4.4mi, 38:05 Run - Tempo 0.4mi, 6:27 Walk - General 1.2mi, 21:42 Walk - General 0.7mi, 14:43 Walk - General	4.1mi, 39:04 Run - General 0.6mi, 12:16 Walk - General	10.2mi, 1:33:22 Run - Long Run	-

F'Laps - Saturday 5th July

gwowen

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