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2old M60

About

Race Times

All Races

Mileage

Training

Liverpool Pembroke & Sefton Harriers & AC

Races
195
Miles
25848
Miles
626
Miles
3884
5k
19:23
5M
20:43
10k
39:43
10M
1:08:31
Half
1:26:52
20M
2:27:30
Mara
3:00:27
20k
37:32
40k
1:20:08
400m
8:10
750m
14:48
1500m
32:51
Mile
35:18

About Me

Never liked running when younger then bitten by the bug in mid forties when training to get fit for skiing.Happy to have sub 20 ,5k pb,sub 40 10k pb,sub 87 HM pb, 3.00(so close!!) Marathon . All World Marathon Majors ticked off except Tokyo but that will be done one day.Enjoy PRs and swim and do tris badly for fun.Frequently injured.

Current Status

Recovering from recent Manchester Marathon and VMLM London Marathon

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Dist	Races	PB	2004	2005	2006	2007	2008	2009	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	70	19:30 6:17/mi		20:01								20:11	19:52	20:05	19:46	19:40	19:30
4mi	2	25:28 6:22/mi				26:17		25:28
5mi	2	32:20 6:28/mi															32:20
10km	35	39:43 6:24/mi	44:59	41:36	41:08	42:33	41:22	40:29	42:55	40:04	40:21	41:02	41:09	42:01	41:38	39:55	39:43
15km	3	1:03:56 6:52/mi		1:10:46		1:04:56	1:03:56
10mi	1	1:08:31 6:51/mi													1:08:31
13.1mi	25	1:26:52 6:38/mi	1:36:57	1:35:56	1:31:26	1:31:45	1:28:45			1:28:05	1:26:52	1:29:00	1:28:08	1:27:40	1:27:07	1:28:27	1:28:31
20mi	2	2:27:30 7:23/mi						2:29:05						2:27:30
26.2mi	33	3:00:27 6:53/mi			3:21:02	3:54:39		3:10:15	3:15:23	3:09:51		3:44:08	3:07:34	3:03:54	3:08:48	3:00:27	3:01:25	3:14:47

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	138	0	0	0	0	0	0	0	0	0	0	0	138
2020	9.4	2.7	2.5	0	0	0	0	0	0	0	0	0.1	14.7
2020	55	22	77	169	213	220	222	222	221	169	224	150	1964
2020	8	21	0	0	21	28	0	0	0	0	10	0	88
2019	0	0	0	0.6	0	0	9.8	11.4	9	2.9	6.6	0	40.3
2019	173	221	241	173	186	227	62	66	61	90	97	146	1742
2019	0	0	6	0	7	0	21	82	16	13	4	0	147
2018	3.9	1.9	0	4.5	3.7	3	4.5	2.3	1.7	2.4	5	0.6	33.5
2018	236	225	239	124	165	223	157	174	229	168	153	168	2262
2018	0	0	0	33	0	0	0	31	0	0	0	0	64
2017	1.9	5.4	1	0.2	4.3	6.5	6.1	13.3	1.5	11.1	13.7	13.3	78.3
2017	231	240	228	191	151	184	184	185	265	170	157	61	2248
2017	16	0	0	0	65	56	26	0	0	0	0	35	198
2016	5.8	8.3	10.5	5.3	9.1	10.7	9.6	5.5	4.1	1.1	6.2	3.5	79.5
2016	152	206	252	166	161	165	112	182	205	180	134	107	2020
2016	9	16	10	11	63	84	131	16	0	0	11	0	351
2015	2.3	7	6.4	7.2	20.9	11.4	12.3	8	6.8	7.7	3.6	4.1	97.6
2015	154	213	251	166	154	109	83	202	208	116	76	133	1865
2015	0	23	20	19	145	22	70	112	57	32	33	13	545
2014	0	0	0	2.5	7.6	9.3	10.5	12.9	10.5	8.8	9.8	5.7	77.4
2014	200	258	291	94	134	161	63	91	113	109	137	126	1776
2014	0	0	12	46	85	97	68	68	174	25	21	0	597
2013	2.5	3.7	1.2	9.9	17.6	17.1	14.6	3	2.4	9	0	0	81
2013	242	238	297	71	54	53	54	151	97	102	108	178	1645
2013	0	0	16	67	120	221	126	109	54	155	0	7	875
2012	3.7	0.3	0.8	0.8	13.9	11.8	9.3	9.4	2.3	3.7	11.4	1.2	68.7
2012	142	214	206	125	115	143	180	242	199	133	133	174	2007
2012	22	3	6	0	112	58	34	79	54	19	34	19	439
2011	0	0	0	0	0	0	3.2	6.8	8.9	10.3	6.2	5.7	41
2011	6	70	86	0	0	78	61	55	56	101	99	155	767
2011	12	16	35	0	0	3	66	87	127	69	14	4	433
2010	0	0	0	0	0	1.6	0	0	0	1.9	2.8	0.8	7
2010	108	100	241	116	101	38	86	0	60	20	4	15	889
2010	0	12	0	0	2	0	7	0	16	7	5	12	61
2009	2.2	2.5	0	0	0	0	0	0	0	0	0.6	0	5.3
2009	165	177	222	142	171	230	187	239	107	40	145	17	1843
2009	0	0	6	0	0	0	0	0	0	12	0	0	19
2008	139	106	116	158	136	127	83	102	169	124	161	53	1475
2008	0	10	0	0	0	0	0	0	0	0	0	12	22
2007	0.3	0.6	0	0	0	0	0	0	0	0	0	0	0.9
2007	145	66	146	149	139	152	186	165	209	89	154	65	1665
2007	6	0	0	0	0	0	0	0	0	0	0	0	6
2006	0	0	0.4	0.6	0	0	0	0	0	0	0	0	1.1
2006	145	116	183	102	85	92	153	120	201	177	79	88	1541
2006	0	0	6	0	16	19	0	0	0	0	0	0	40

Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	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
10.1mi, 1:21:50 Running - General Split Summary === 1) 1m - 8:10(8:10/m) 138/150bpm 96cal 7.35/7.66mph 2) 1m - 7:49(7:49/m) 141/145bpm 107cal 7.67/7.78mph 3) 1m - 8:08(8:08/m) 145/156bpm 116cal 7.38/7.99mph 4) 1m - 8:25(8:25/m) 146/157bpm 118cal 7.13/8.29mph 5) 1m - 8:43(8:43/m) 152/162bpm 128cal 6.89/7.53mph 6) 1m - 9:08(9:08/m) 142/162bpm 99cal 6.56/9.14mph 7) 1m - 7:20(7:20/m) 130/142bpm 54cal 8.18/9mph 8) 1m - 7:29(7:29/m) 133/142bpm 67cal 8.01/8.56mph 9) 1m - 8:06(8:06/m) 144/153bpm 106cal 7.41/7.99mph 10) 1m - 7:42(7:42/m) 143/151bpm 94cal 7.79/8.25mph 11) 0.1m - 50(8:35/m) 142/143bpm 9cal 6.98/8.01mph Add a comment	10.8mi, 1:24:24 Running - General Split Summary === 1) 1m - 8:24(8:24/m) 132/145bpm 70cal 7.14/7.47mph 2) 1m - 8:00(8:00/m) 138/144bpm 108cal 7.5/7.64mph 3) 1m - 7:52(7:52/m) 145/149bpm 109cal 7.63/9.2mph 4) 1m - 8:00(8:00/m) 144/151bpm 108cal 7.5/7.91mph 5) 1m - 7:48(7:48/m) 149/154bpm 113cal 7.7/7.91mph 6) 1m - 7:46(7:46/m) 149/153bpm 110cal 7.73/7.87mph 7) 1m - 7:48(7:48/m) 140/151bpm 88cal 7.69/7.91mph 8) 1m - 7:50(7:50/m) 141/150bpm 91cal 7.66/9.2mph 9) 1m - 7:31(7:31/m) 138/145bpm 78cal 7.99/8.66mph 10) 1m - 7:40(7:40/m) 143/149bpm 89cal 7.82/8.35mph 11) 0.76m - 5:45(7:32/m) 146/154bpm 71cal 7.96/10.06mph Add a comment	9.1mi, 1:27:32 Running - Hill Work Split Summary === 1) 1m - 8:56(8:56/m) 141/164bpm 118cal 6.72/9.39mph 2) 1m - 8:34(8:34/m) 144/157bpm 117cal 7.01/7.93mph 3) 1m - 8:23(8:23/m) 141/156bpm 105cal 7.16/9.37mph 4) 1m - 18:54(18:54/m) 136/158bpm 192cal 3.17/8.33mph 5) 1m - 11:38(11:38/m) 137/154bpm 126cal 5.15/8.85mph 6) 1m - 7:45(7:45/m) 137/153bpm 80cal 7.73/8.89mph 7) 1m - 7:26(7:26/m) 131/142bpm 55cal 8.08/8.72mph 8) 1m - 7:32(7:32/m) 141/148bpm 87cal 7.97/8.43mph 9) 1m - 7:34(7:34/m) 144/150bpm 92cal 7.93/8.14mph 10) 0.1m - 50(8:07/m) 144/148bpm 10cal 7.39/8.33mph Add a comment	-	-	12.7mi, 1:37:26 Running - Steady-State Split Summary === 1) 1m - 8:04(8:04/m) 134/145bpm 85cal 7.44/7.66mph 2) 1m - 7:55(7:55/m) 138/147bpm 105cal 7.58/8.01mph 3) 1m - 7:39(7:39/m) 138/151bpm 96cal 7.84/8.72mph 4) 1m - 7:37(7:37/m) 138/145bpm 95cal 7.87/8.47mph 5) 1m - 7:31(7:31/m) 143/152bpm 101cal 7.99/8.43mph 6) 1m - 7:24(7:24/m) 138/152bpm 85cal 8.11/8.72mph 7) 1m - 7:46(7:46/m) 138/152bpm 88cal 7.72/8.64mph 8) 1m - 8:01(8:01/m) 141/161bpm 95cal 7.49/9.18mph 9) 1m - 7:40(7:40/m) 139/153bpm 80cal 7.82/8.47mph 10) 1m - 7:52(7:52/m) 141/150bpm 89cal 7.63/8.47mph 11) 1m - 7:35(7:35/m) 143/155bpm 85cal 7.92/8.79mph 12) 1m - 7:30(7:30/m) 150/157bpm 101cal 7.99/8.37mph 13) 0.65m - 4:52(7:27/m) 147/153bpm 61cal 8.05/8.7mph Add a comment	8.6mi, 1:07:27 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 138/148bpm 108cal 7.5/7.7mph 2) 1m - 7:40(7:40/m) 148/153bpm 109cal 7.83/8.14mph 3) 1m - 7:29(7:29/m) 150/157bpm 109cal 8.01/8.16mph 4) 0.07m - 31(7:49/m) 149/151bpm 6cal 7.67/7.95mph 5) 1m - 8:24(8:24/m) 144/152bpm 113cal 7.15/8.33mph 6) 1m - 7:43(7:43/m) 141/148bpm 94cal 7.78/8.18mph 7) 1m - 7:57(7:57/m) 140/150bpm 93cal 7.55/8.54mph 8) 1m - 7:46(7:46/m) 140/148bpm 91cal 7.73/8.16mph 9) 1m - 7:39(7:39/m) 145/150bpm 98cal 7.84/8.06mph 10) 0.53m - 4:19(8:06/m) 142/152bpm 49cal 7.41/8.54mph Add a comment
Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	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
9mi, 1:04:31 Running - General Split Summary === 1) 1m - 7:45(7:45/m) 135/146bpm 102cal 7.75/8.31mph 2) 1m - 7:06(7:06/m) 141/151bpm 95cal 8.46/8.97mph 3) 1m - 7:12(7:12/m) 151/158bpm 105cal 8.33/8.6mph 4) 1m - 6:55(6:55/m) 154/161bpm 102cal 8.67/8.89mph 5) 1m - 6:59(6:59/m) 152/161bpm 101cal 8.6/9.35mph 6) 1m - 6:59(6:59/m) 148/158bpm 93cal 8.58/9.43mph 7) 1m - 6:54(6:54/m) 149/157bpm 91cal 8.7/9.43mph 8) 1m - 7:24(7:24/m) 146/157bpm 89cal 8.11/9.2mph 9) 1m - 7:15(7:15/m) 144/155bpm 81cal 8.28/9.14mph 10) 0.01m - 4(8:12/m) 140/141bpm 7.32/8.08mph Add a comment	-	-	-	-	-	10.1mi, 1:20:35 Running - Steady-State Split Summary === 1) 1m - 8:48(8:48/m) 141/158bpm 35cal 6.82/7.2mph 2) 1m - 8:34(8:34/m) 130/135bpm 100cal 7/7.24mph 3) 1m - 8:36(8:36/m) 134/140bpm 113cal 6.97/7.22mph 4) 1m - 8:40(8:40/m) 133/139bpm 106cal 6.92/7.16mph 5) 1m - 8:38(8:38/m) 138/143bpm 112cal 6.96/7.08mph 6) 1m - 8:41(8:41/m) 139/144bpm 111cal 6.92/7.06mph 7) 1m - 8:41(8:41/m) 138/143bpm 100cal 6.91/7.35mph 8) 1m - 8:39(8:39/m) 138/143bpm 105cal 6.94/7.1mph 9) 1m - 8:37(8:37/m) 141/147bpm 107cal 6.96/7.12mph 10) 0.31m - 2:41(8:35/m) 141/145bpm 33cal 6.99/7.01mph Add a comment
Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	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
8.1mi, 1:01:39 Running - Progressive Split Summary === 1) 1m - 8:24(8:24/m) 137/149bpm 74cal 7.14/7.33mph 2) 1m - 8:19(8:19/m) 133/139bpm 110cal 7.21/7.41mph 3) 1m - 8:20(8:20/m) 137/140bpm 111cal 7.2/7.35mph 4) 1m - 8:20(8:20/m) 136/142bpm 103cal 7.21/7.43mph 5) 1m - 8:17(8:17/m) 139/145bpm 109cal 7.25/7.45mph 6) 1m - 8:13(8:13/m) 142/147bpm 109cal 7.3/7.45mph 7) 1m - 8:11(8:11/m) 144/149bpm 111cal 7.33/7.53mph 8) 0.44m - 3:34(8:08/m) 140/147bpm 42cal 7.38/7.56mph Add a comment	-	11.2mi, 1:28:06 Running - Treadmill Split Summary === 1) 1m - 8:27(8:27/m) 135/146bpm 54cal 7.1/7.51mph 2) 1m - 8:30(8:30/m) 135/140bpm 115cal 7.06/7.18mph 3) 1m - 8:32(8:32/m) 137/144bpm 114cal 7.03/7.2mph 4) 1m - 8:35(8:35/m) 136/142bpm 108cal 6.99/7.18mph 5) 1m - 8:40(8:40/m) 139/146bpm 114cal 6.93/7.22mph 6) 1m - 8:39(8:39/m) 141/145bpm 115cal 6.94/7.08mph 7) 1m - 8:40(8:40/m) 140/144bpm 109cal 6.92/7.1mph 8) 1m - 8:43(8:43/m) 137/142bpm 104cal 6.89/7.12mph 9) 1m - 8:44(8:44/m) 139/144bpm 103cal 6.87/6.99mph 10) 1m - 8:40(8:40/m) 140/145bpm 103cal 6.92/7.08mph 11) 0.23m - 1:56(8:29/m) 140/143bpm 23cal 7.07/7.14mph Add a comment	6.2mi, 42:27 Running - Tempo Split Summary === 1) 1m - 8:25(8:25/m) 137/146bpm 111cal 7.13/7.39mph 2) 1m - 8:12(8:12/m) 145/150bpm 115cal 7.32/7.51mph 3) 1m - 8:12(8:12/m) 147/153bpm 116cal 7.31/7.47mph 4) 1m - 8:14(8:14/m) 147/151bpm 116cal 7.29/7.45mph 5) 1m - 8:12(8:12/m) 144/151bpm 108cal 7.32/7.49mph 6) 0.15m - 1:12(8:07/m) 148/153bpm 16cal 7.39/7.49mph Add a comment 1.2mi, 8:38 Cross-Training - Row Indoor SS Split Summary === 1) 0m - 8:38(0/m) 130/153bpm 107cal Add a comment	-	17.4mi, 2:17:22 Running - Long Run Split Summary === 1) 1m - 12:30(12:30/m) 120/145bpm 107cal 4.8/8.52mph 2) 1m - 8:44(8:44/m) 132/137bpm 112cal 6.87/7.08mph 3) 1m - 8:50(8:50/m) 135/140bpm 111cal 6.8/7.1mph 4) 1m - 8:49(8:49/m) 134/138bpm 108cal 6.81/6.95mph 5) 1m - 8:46(8:46/m) 133/138bpm 98cal 6.84/7.2mph 6) 1m - 8:47(8:47/m) 133/137bpm 95cal 6.83/7.06mph 7) 1m - 8:47(8:47/m) 133/136bpm 92cal 6.83/7.08mph 8) 1m - 8:46(8:46/m) 131/138bpm 83cal 6.84/7.1mph 9) 1m - 8:47(8:47/m) 133/137bpm 86cal 6.83/6.99mph 10) 1m - 8:48(8:48/m) 133/138bpm 84cal 6.82/7.12mph 11) 1m - 8:48(8:48/m) 133/136bpm 80cal 6.82/7.12mph 12) 1m - 8:48(8:48/m) 135/140bpm 89cal 6.82/7.08mph 13) 1m - 8:51(8:51/m) 137/145bpm 95cal 6.78/6.99mph 14) 1m - 8:52(8:52/m) 138/142bpm 94cal 6.77/7.1mph 15) 1m - 8:49(8:49/m) 137/143bpm 83cal 6.8/7.06mph 16) 0.19m - 1:40(8:49/m) 139/142bpm 17cal 6.81/7.14mph Add a comment	9mi, 1:04:10 Running - Marathon Pace Split Summary === 1) 1m - 8:26(8:26/m) 136/145bpm 112cal 7.11/7.24mph 2) 1m - 8:28(8:28/m) 138/142bpm 113cal 7.09/7.26mph 3) 1m - 8:33(8:33/m) 139/145bpm 113cal 7.02/7.22mph 4) 1m - 8:35(8:35/m) 140/146bpm 109cal 6.99/7.22mph 5) 1m - 8:27(8:27/m) 143/148bpm 111cal 7.11/7.26mph 6) 1m - 8:25(8:25/m) 142/147bpm 108cal 7.12/7.33mph 7) 1m - 8:21(8:21/m) 141/146bpm 102cal 7.19/7.39mph 8) 0.6m - 4:56(8:12/m) 142/147bpm 60cal 7.31/7.51mph Add a comment
Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	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
13.1mi, 1:42:28 Running - Medium Long Run Split Summary === 1) 1m - 8:47(8:47/m) 138/147bpm 43cal 6.83/7.01mph 2) 1m - 8:48(8:48/m) 133/139bpm 114cal 6.81/6.91mph 3) 1m - 8:50(8:50/m) 134/140bpm 114cal 6.79/6.97mph 4) 1m - 8:46(8:46/m) 133/140bpm 106cal 6.84/7.18mph 5) 1m - 8:46(8:46/m) 134/140bpm 105cal 6.85/6.99mph 6) 1m - 8:47(8:47/m) 134/143bpm 103cal 6.84/6.99mph 7) 1m - 8:49(8:49/m) 132/139bpm 93cal 6.8/7.18mph 8) 1m - 8:49(8:49/m) 132/137bpm 90cal 6.81/7.06mph 9) 1m - 8:48(8:48/m) 133/137bpm 92cal 6.82/7.03mph 10) 1m - 8:50(8:50/m) 134/138bpm 92cal 6.79/7.03mph 11) 1m - 8:46(8:46/m) 133/140bpm 85cal 6.84/7.12mph 12) 0.65m - 5:41(8:45/m) 136/139bpm 59cal 6.86/7.08mph Add a comment	8.1mi, 59:19 Running - Marathon Pace Split Summary === 1) 1m - 8:41(8:40/m) 138/146bpm 117cal 6.92/7.12mph 2) 1m - 8:31(8:31/m) 140/147bpm 116cal 7.05/7.35mph 3) 1m - 8:24(8:24/m) 140/145bpm 112cal 7.14/7.31mph 4) 1m - 8:32(8:32/m) 138/145bpm 105cal 7.04/7.28mph 5) 1m - 8:29(8:29/m) 140/146bpm 107cal 7.07/7.26mph 6) 1m - 8:22(8:22/m) 140/145bpm 104cal 7.18/7.28mph 7) 0.98m - 8:21(8:30/m) 140/145bpm 101cal 7.06/7.39mph Add a comment 1.2mi, 8:22 Cross-Training - Row Indoor SS Split Summary === 1) 0m - 8:22(0/m) 136/157bpm 109cal Add a comment	8.1mi, 1:04:16 Running - Hill Work Split Summary === 1) 1m - 8:47(8:47/m) 131/137bpm 113cal 6.83/7.08mph 2) 1m - 8:45(8:45/m) 133/137bpm 112cal 6.85/7.01mph 3) 1m - 8:46(8:46/m) 135/142bpm 110cal 6.84/7.03mph 4) 1m - 8:49(8:49/m) 134/141bpm 106cal 6.8/7.01mph 5) 1m - 8:49(8:49/m) 134/139bpm 101cal 6.81/7.01mph 6) 1m - 8:50(8:50/m) 133/138bpm 94cal 6.79/6.93mph 7) 1m - 8:49(8:49/m) 132/138bpm 87cal 6.8/7.03mph 8) 0.3m - 2:39(8:47/m) 131/133bpm 25cal 6.83/7.1mph Add a comment 1.9mi, 12:55 Cross-Training - Row Indoor SS Split Summary === 1) 0m - 12:55(0/m) 134/151bpm 168cal Add a comment	11.3mi, 1:23:43 Running - Marathon Pace Split Summary === 1) 1m - 7:52(7:52/m) 132/144bpm 100cal 7.62/8.35mph 2) 1m - 7:20(7:20/m) 138/148bpm 96cal 8.18/8.7mph 3) 1m - 7:29(7:29/m) 142/150bpm 101cal 8.01/8.41mph 4) 1m - 7:25(7:25/m) 145/149bpm 103cal 8.09/8.43mph 5) 1m - 7:18(7:18/m) 146/153bpm 102cal 8.22/9.52mph 6) 1m - 7:25(7:25/m) 145/154bpm 99cal 8.09/8.62mph 7) 1m - 7:21(7:21/m) 141/151bpm 87cal 8.17/8.66mph 8) 1m - 7:29(7:29/m) 141/152bpm 84cal 8.01/9.14mph 9) 1m - 7:20(7:20/m) 142/151bpm 86cal 8.18/8.47mph 10) 1m - 7:27(7:27/m) 143/151bpm 89cal 8.06/8.39mph 11) 1m - 7:20(7:20/m) 140/148bpm 78cal 8.19/8.85mph 12) 0.25m - 1:57(7:44/m) 149/154bpm 27cal 7.76/8.41mph Add a comment	5.6mi, 43:49 Running - Recovery Run Split Summary === 1) 1m - 8:46(8:46/m) 132/138bpm 115cal 6.84/7.18mph 2) 1m - 8:42(8:42/m) 134/139bpm 115cal 6.9/7.26mph 3) 1m - 8:45(8:45/m) 133/142bpm 109cal 6.86/7.06mph 4) 1m - 8:41(8:41/m) 130/134bpm 97cal 6.91/7.1mph 5) 1m - 8:36(8:36/m) 132/136bpm 98cal 6.97/7.14mph 6) 0.04m - 18(8:31/m) 131/132bpm 3cal 7.04/7.08mph Add a comment 2.5mi, 17:34 Cross-Training - Row Indoor SS Split Summary === 1) 0m - 17:34(0/m) 128/143bpm 220cal Add a comment	-	-

2020	Distance	Date	Result	WAVA
Virtual London Marathon	26.2mi	4 Oct	3:14:47	77.87%
2019	Distance	Date	Result	WAVA
Crosby parkrun	5km	30 Nov	22:00	72.58%
Ormskirk 10K	10km	6 Oct	43:16	75.81%
Ormskirk parkrun	5km	17 Aug	21:43	73.53%
Southport half marathon	13.1mi	30 Jun	1:34:23	75.59%
Ormskirk parkrun	5km	22 Jun	19:51	80.44%
Warrington 10k	10km	20 Jun	40:12	81.60%
Ormskirk parkrun	5km	15 Jun	19:44	80.92%
Birkenhead Park 5	5mi	5 Jun	32:20	81.07%
Liverpool Rock 'n' Roll Half Marathon	13.1mi	26 May	1:30:42	78.66%
Harrock Hill Race No 1	5.2mi	22 May	43:20	62.91%
Walton Park 5 Mile Race	5mi	14 May	32:40	80.24%
Liverpool Spring 10K & 5K	10km	5 May	39:43	82.59%
Ormskirk parkrun	5km	4 May	20:00	79.84%
London Marathon	26.2mi	28 Apr	3:06:57	80.37%
Ormskirk parkrun	5km	13 Apr	19:47	80.71%
Greater Manchester Marathon	26.2mi	7 Apr	3:01:25	82.82%
Ormskirk parkrun	5km	30 Mar	19:30	81.89%
Ormskirk parkrun	5km	23 Mar	19:41	81.12%
Cardiff parkrun	5km	16 Mar	19:44	80.92%
Ormskirk parkrun	5km	23 Feb	19:49	80.58%
RunAintree	13.1mi	3 Feb	1:28:31	80.60%
Ormskirk parkrun	5km	2 Feb	20:04	79.57%
2018	Distance	Date	Result	WAVA
Ormskirk parkrun	5km	25 Dec	19:40	80.53%
Hell of a Hill Marathon 5	26.2mi	18 Nov	4:14:33	58.47%
Ormskirk parkrun	5km	3 Nov	20:05	78.86%
Amsterdam Marathon	26.2mi	21 Oct	3:05:02	80.44%
MBNA Chester Marathon	26.2mi	7 Oct	3:03:37	81.06%
Altcar Trail 10k	10km	30 Sep	42:33	76.39%
Ormskirk parkrun	5km	29 Sep	19:50	79.85%
Ribble Way Run - Half Marathon	13.1mi	9 Sep	1:39:21	71.14%
Lions Bridge Trail Marathon	26.2mi	18 Aug	3:23:07	73.27%
Ormskirk parkrun	5km	4 Aug	20:07	78.73%
Leigh Weekend on The Track	26.2mi	28 Jul	3:16:21	75.80%
Scorcher Run Festival Marathon	26.2mi	20 Jul	3:12:28	77.33%
Ormskirk parkrun	5km	7 Jul	19:41	80.46%
Ormskirk parkrun	5km	30 Jun	20:00	79.19%
harrock hill fell race	5.2mi	27 Jun	44:39	60.51%
Ormskirk parkrun	5km	23 Jun	20:00	79.19%
The Fraser Wealth Management Warrington 10k	10km	21 Jun	39:55	81.42%
Ormskirk parkrun	5km	9 Jun	20:00	79.19%
Ormskirk parkrun	5km	2 Jun	19:51	79.78%
Ormskirk parkrun	5km	12 May	20:06	78.79%
Ormskirk parkrun	5km	28 Apr	19:48	79.99%
London Marathon	26.2mi	22 Apr	3:39:20	67.86%
Ormskirk parkrun	5km	14 Apr	20:13	78.34%
Greater Manchester Marathon	26.2mi	8 Apr	3:00:27	82.48%
Ormskirk parkrun	5km	31 Mar	20:07	78.73%
Ormskirk parkrun	5km	10 Mar	20:28	77.38%
Great North West Half Marathon	13.1mi	18 Feb	1:28:27	79.90%
Ormskirk parkrun	5km	3 Feb	20:27	77.44%
2017	Distance	Date	Result	WAVA
Lancaster Health Clubs Half Marathon	13.1mi	3 Dec	1:28:08	79.44%
Crosby parkrun	5km	25 Nov	22:21	70.29%
Preston 10 mile road race	10mi	19 Nov	1:08:31	77.17%
Standish Hall Autumn Trail Race	10km	21 Oct	46:18	69.56%
Leicester Marathon	26.2mi	15 Oct	3:10:36	77.36%
Clare Castle parkrun	5km	7 Oct	20:03	78.35%
Salwick Scorcher Marathon Day 5	26.2mi	28 Jul	3:16:47	74.92%
Lions Bridge Trail Marathon	26.2mi	9 Jul	3:30:42	69.98%
Morecambe Half Marathon	13.1mi	25 Jun	1:29:17	78.42%
Ormskirk parkrun	5km	24 Jun	20:06	78.15%
BTR Port Sunlight 10k	10km	18 Jun	41:38	77.36%
Ormskirk parkrun	5km	17 Jun	20:12	77.77%
Warrington Summer Track Marathon	26.2mi	10 Jun	3:15:18	75.49%
Copenhagen Marathon	26.2mi	21 May	3:13:27	76.22%
Ormskirk parkrun	5km	13 May	20:01	78.48%
Ormskirk parkrun	5km	6 May	19:46	79.47%
London Marathon	26.2mi	23 Apr	3:08:48	78.09%
Ormskirk parkrun	5km	15 Apr	19:55	78.87%
Ormskirk parkrun	5km	8 Apr	20:01	78.48%
Liverpool Half Marathon	13.1mi	2 Apr	1:27:07	80.37%
Ormskirk parkrun	5km	25 Mar	19:53	79.00%
Wigan Half Marathon	13.1mi	19 Mar	1:30:12	77.62%
Ormskirk parkrun	5km	18 Feb	19:48	79.34%
Ormskirk parkrun	5km	11 Feb	19:59	78.61%
Ormskirk parkrun	5km	28 Jan	20:28	76.75%
Ormskirk parkrun	5km	21 Jan	20:32	76.50%
Ormskirk parkrun	5km	7 Jan	20:51	74.74%
2016	Distance	Date	Result	WAVA
Regent's Park 10km	10km	11 Dec	42:01	75.98%
3-1-5 Lancaster Half Marathon	13.1mi	4 Dec	1:29:58	77.10%
JWK Solicitors Lancaster Half Marathon	13.1mi	6 Nov	1:28:43	78.19%
Leicester Marathon	26.2mi	23 Oct	3:05:49	78.61%
Crosby parkrun	5km	10 Sep	20:05	77.59%
The Golden Ball 20 mile -Lancaster Race Series	20mi	4 Sep	2:27:30	73.60%
Ormskirk parkrun	5km	27 Aug	20:45	75.10%
Harrock Hill Fell Race (4/4)	8.4km	24 Aug	45:52	58.11%
Salford Standard Triathlon	1500metres/40km/10km	31 Jul	32:51 / 1:20:08 / 42:02	0.00%
Ormskirk parkrun	5km	30 Jul	20:55	74.50%
Lions Bridge Trail Marathon	26.2mi	10 Jul	3:40:39	66.20%
Ormskirk parkrun	5km	25 Jun	20:15	76.95%
Ormskirk parkrun	5km	18 Jun	20:27	76.20%
Ormskirk parkrun	5km	11 Jun	20:42	75.28%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	29 May	3:21:49	72.38%
Southport Sprint Triathlon	750metres/20km/5km	22 May	15:49 / 41:34 / 19:23	0.00%
Ormskirk parkrun	5km	7 May	20:06	77.52%
London Marathon	26.2mi	24 Apr	3:03:54	79.43%
Ormskirk parkrun	5km	16 Apr	20:32	75.89%
Ormskirk parkrun	5km	2 Apr	20:35	75.70%
Ormskirk parkrun	5km	26 Mar	20:41	75.34%
Liverpool Half Marathon	13.1mi	13 Mar	1:27:40	79.12%
Ormskirk parkrun	5km	5 Mar	20:32	75.89%
Ormskirk parkrun	5km	27 Feb	20:29	76.07%
Ormskirk parkrun	5km	13 Feb	20:52	74.68%
2015	Distance	Date	Result	WAVA
Ormskirk parkrun	5km	28 Nov	20:49	74.26%
Ormskirk parkrun	5km	7 Nov	20:58	73.73%
Rock and Roll Lisbon Marathon	26.2mi	18 Oct	3:18:58	72.74%
English Half Marathon Warrington	13.1mi	20 Sep	1:28:08	77.98%
Ormskirk parkrun	5km	19 Sep	19:53	77.74%
North West Triathlon	500metres/20km/5km	13 Sep	9:37 / 40:15 / 21:19	0.00%
West Lancs Triathlon	0.4km/20km/5miles	6 Sep	8:15 / 37:32 / 20:43	0.00%
Ormskirk parkrun	5km	20 Jun	20:17	76.21%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	14 Jun	3:10:33	75.95%
Ormskirk parkrun	5km	6 Jun	21:12	72.92%
Wilmslow Triathlon	400metres/20km/6.3km	17 May	8:10 / 49:25 / 27:50	0.00%
Ormskirk parkrun	5km	2 May	19:52	77.81%
London Marathon	26.2mi	26 Apr	3:07:34	77.16%
Ormskirk parkrun	5km	18 Apr	20:12	76.53%
Ormskirk parkrun	5km	11 Apr	20:32	75.28%
Liverpool Half Marathon	13.1mi	29 Mar	1:28:27	77.70%
Ormskirk parkrun	5km	28 Mar	24:50	62.25%
Belle Vue House 10k	10km	22 Mar	42:32	74.39%
Ormskirk parkrun	5km	21 Mar	20:18	76.15%
Ormskirk parkrun	5km	14 Mar	20:15	76.34%
Southport Mad Dog 10k	10km	8 Feb	41:09	76.89%
Ormskirk parkrun	5km	17 Jan	21:13	72.86%
2014	Distance	Date	Result	WAVA
Ormskirk parkrun	5km	29 Nov	20:11	75.98%
Fleetwood Sprint Triathlon	400metres/20km/5km	21 Sep	8:21 / 40:20 / 20:38	0.00%
Ormskirk parkrun	5km	20 Sep	20:11	75.98%
North West Triathlon	500metres/20km/5km	14 Sep	10:19 / 41:01 / 21:35	0.00%
Ormskirk parkrun	5km	13 Sep	20:24	75.18%
Crosby Lakeside OW Swim	0mi	31 Aug	38:50	0.00%
Warrington Road Runners 10k	10km	26 Jun	41:02	76.43%
Southport Sprint Triathlon	0.75km/20km/5km	15 Jun	14:04 / 39:06 / 20:40	0.00%
Great North Swim	0mi	14 Jun	35:18	0.00%
Liverpool Rock N Roll Half Marathon	13.1mi	25 May	1:30:35	75.19%
Ormskirk Park Run	5km	17 May	20:34	74.57%
Wilmslow Triathlon	0.4km/23.8km/6.3km	11 May	9:14 / 52:27 / 28:09	0.00%
Boston Marathon	26.2mi	21 Apr	3:44:08	63.99%
Liverpool Half Marathon	13.1mi	23 Mar	1:29:00	76.53%
Southport Mad Dog 10K	10km	9 Feb	42:48	73.27%
2013	Distance	Date	Result	WAVA
English Half Marathon	13.1mi	8 Sep	1:30:06	74.91%
Welcome Tavern 10k	10km	11 Aug	42:41	72.83%
Crosby Lakeside Adventure Centre Open Water Swim	0mi	7 Jul	37:30	0.00%
Warrington Road Runners 10k	10km	20 Jun	43:02	72.24%
Southport Marine Lake Triathlon	0.75km/20km/5km	16 Jun	17:12 / 41:39 / 21:58	0.00%
Cheshire triathlon - capesthorn hall. Sprint	0.75km/26km/5km	9 Jun	19:33 / 52:01 / 23:12	0.00%
Liverpool Half Marathon	13.1mi	17 Mar	1:26:52	77.70%
Southport Mad Dog 10K	10km	10 Feb	40:21	77.04%
2012	Distance	Date	Result	WAVA
Lancaster Half Marathon	13.1mi	4 Nov	1:28:05	75.94%
Run Liverpool Marathon	26.2mi	14 Oct	3:09:51	74.20%
Ormskirk 10km	10km	7 Oct	40:04	76.92%
Tatton Sprint Triathlon	750metres/19km/5km	8 Sep	14:48 / 35:20 / 23:36	0.00%
Birchwood 10k	10km	19 Aug	42:24	72.69%
Cheshire Triathlon- Capesthorn Hall (Sprint)	750metres/26miles/5km	10 Jun	15:28 / 51:06 / 23:31	0.00%
Crosby Lakeside Aquathlon	0.75km/5km	27 May	13:36 / 21:28	0.00%
Port Sunlight 10k	10km	13 May	41:15	74.71%
London Marathon	26.2mi	22 Apr	3:14:03	72.59%
Liverpool Half Marathon	13.1mi	18 Mar	1:32:29	72.33%
2011	Distance	Date	Result	WAVA
Cheshire Triathlon - Capesthorne Hall (super sprint)	0.4km/9.5km/2.5km	2 Oct	10:00 / 28:37 / 11:52	0.00%
Tatton Super Sprint Triathlon	400metres/9.5km/2.5km	10 Sep	10:46 / 19:55 / 12:53	0.00%
2010	Distance	Date	Result	WAVA
Mersey Tunnel 10K	10km	30 May	43:32	69.60%
London Marathon	26.2mi	25 Apr	3:15:23	70.83%
Belle Vue House 10k	10km	17 Apr	42:55	70.60%
2009	Distance	Date	Result	WAVA
Liverpool 10K	10km	4 Oct	40:29	74.21%
Berlin Marathon	26.2mi	20 Sep	3:10:15	72.12%
Birchwood 10k	10km	23 Aug	40:50	73.57%
Warrington Road Runners 10K	10km	18 Jun	40:58	73.33%
Mersey Tunnel 10K	10km	31 May	40:45	73.72%
Boston Marathon	26.2mi	20 Apr	3:11:59	71.47%
Brooks Southport Good Friday Races	4mi	10 Apr	25:28	74.58%
Trimpell 20	20mi	15 Mar	2:29:05	68.40%
2008	Distance	Date	Result	WAVA
Liverpool 10K	10km	5 Oct	42:10	70.65%
Ormskirk 10k	10km	21 Sep	42:05	70.79%
Warrington Road Runners 10K	10km	19 Jun	41:22	72.02%
Gillions Waterloo 15k race	15km	5 May	1:03:56	71.07%
Liverpool Half Marathon	13.1mi	2 Mar	1:28:45	72.78%
2007	Distance	Date	Result	WAVA
Chicago Marathon	26.2mi	7 Oct	3:54:39	57.47%
Formby 10K	10km	23 Sep	42:33	69.43%
Waterloo 15k	15km	7 May	1:04:56	69.38%
April Fool Races	4mi	1 Apr	26:17	71.18%
Liverpool Half Marathon	13.1mi	25 Mar	1:31:45	69.80%
2006	Distance	Date	Result	WAVA
ING New York City Marathon	26.2mi	5 Nov	3:21:02	66.51%
Liverpool 10K	10km	8 Oct	41:08	71.24%
Formby Trail 10k	10km	17 Sep	44:19	66.12%
Birchwood 10k	10km	20 Aug	42:48	68.47%
Warrington Road Runners 10k	10km	29 Jun	42:57	68.23%
London Marathon	26.2mi	23 Apr	3:26:50	64.65%
Liverpool Half Marathon	13.1mi	19 Mar	1:31:26	69.44%
2005	Distance	Date	Result	WAVA
Liverpool 10K	10km	9 Oct	41:36	69.87%
Formby Trail	10km	11 Sep	43:18	67.13%
Edge Hill 5k	5km	29 Jun	20:01	71.52%
Waterloo 15k	15km	2 May	1:10:46	62.61%
Liverpool Half Marathon	13.1mi	13 Mar	1:35:56	65.63%
2004	Distance	Date	Result	WAVA
L1310K Half-Marathon	13.1mi	10 Oct	1:36:57	64.41%
Formby Trail 10K	10km	5 Sep	44:59	64.09%

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