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2old M60

About

Race Times

All Races

Mileage

Training

Liverpool Pembroke & Sefton Harriers & AC

Races
192
Miles
23320
Miles
592
Miles
3752
WAVA
84.43%
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.

Race Standard

Eider Duck (82)

Current Status

Recovering from recent Manchester Marathon and VMLM London Marathon

Planned Races

17 Aug 19	Ormskirk parkrun
08 Sep 19	The Aintree Classic 10km Run
15 Sep 19	English Half Marathon
06 Oct 19	MBNA Chester Marathon
06 Oct 19	Ormskirk 10K
06 Oct 19	Rainford 10k
12 Oct 19	Standish Hall Autumn Trail Race

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Groups

This user is a member of Conquercise Game, Fetch App, Fetchpoint 2016 runners, Sub 40 10K, Swimmers, VLM Runners, VMLM Fetchpoint 2017-Runners, World Marathon Majors

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Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2010	2012	2013	2014	2015	2016	2017	2018	2019
5km	69	19:30 6:17/mi	82.25		20:01 71.36								20:11 76.13	19:52 78.01	20:05 77.82	19:46 79.74	19:40 80.85	19:30 82.25
4mi	2	25:28 6:22/mi	74.56				26:17 71.12		25:28 74.56
5mi	2	32:20 6:28/mi	82.00															32:20 82.00
10km	34	39:43 6:24/mi	84.05	44:59 65.60	41:36 71.49	41:08 72.87	42:33 71.00	41:22 73.62	40:29 75.82	42:55 72.11	40:04 78.51	40:21 78.61	41:02 77.94	41:09 78.39	42:01 77.42	41:38 78.80	39:55 82.91	39:43 84.05
15km	3	1:03:56 6:52/mi	72.56		1:10:46 63.98		1:04:56 70.86	1:03:56 72.56
10mi	1	1:08:31 6:51/mi	78.83													1:08:31 78.83
13.1mi	25	1:26:52 6:38/mi	82.69	1:36:57 66.27	1:35:56 67.53	1:31:26 71.43	1:31:45 71.79	1:28:45 74.84			1:28:05 78.01	1:26:52 79.81	1:29:00 78.58	1:28:08 80.06	1:27:40 81.23	1:27:07 82.48	1:28:27 82.00	1:28:31 82.69
20mi	2	2:27:30 7:23/mi	75.16						2:29:05 69.80						2:27:30 75.16
26.2mi	32	3:00:27 6:53/mi	84.43			3:21:02 67.59	3:54:39 58.42		3:10:15 73.31	3:15:23 72.02	3:09:51 75.48		3:44:08 65.14	3:07:34 78.57	3:03:54 80.90	3:08:48 79.56	3:00:27 84.05	3:01:25 84.43

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	0	0	0	0.6	0	0	9.8	10.3	0	0	0	0	20.8
2019	173	221	241	173	186	227	62	34	0	0	0	0	1316
2019	0	0	6	0	7	0	21	69	0	0	0	0	103
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

Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
0.9mi, 29:29 Swimming - Pool Split Summary === 1) 1.24m - 29:29(23:44/m) 561cal 25/rpm 2.53/3.17mph Add a comment	-	1.8mi, 30:37 Cross-Training - Walking Split Summary === 1) 1m - 16:52(16:52/m) 87cal 3.56/4.61mph 2) 0.84m - 13:45(16:20/m) 73cal 3.67/14.13mph Add a comment	-	6.2mi, 51:29 Running - Easy Split Summary === 1) 1m - 9:13(9:13/m) 127cal 6.51/6.82mph 2) 1m - 8:55(8:55/m) 126cal 6.73/6.95mph 3) 1m - 8:51(8:51/m) 126cal 6.78/6.99mph 4) 1m - 9:28(9:28/m) 125cal 6.34/6.97mph 5) 1m - 8:48(8:48/m) 126cal 6.82/7.06mph 6) 0.71m - 6:15(8:48/m) 89cal 6.82/6.99mph Add a comment	8mi, 1:02:15 Running - General Split Summary === 1) 1m - 8:17(8:17/m) 125cal 7.24/8.1mph 2) 1m - 7:55(7:55/m) 127cal 7.57/8.43mph 3) 1m - 7:53(7:53/m) 128cal 7.61/8.16mph 4) 1m - 7:34(7:34/m) 117cal 7.93/9.02mph 5) 1m - 7:20(7:20/m) 118cal 8.18/8.64mph 6) 1m - 7:29(7:29/m) 122cal 8.01/8.66mph 7) 1m - 7:41(7:41/m) 122cal 7.82/8.18mph 8) 1m - 7:53(7:53/m) 122cal 7.6/8.16mph 9) 0.02m - 11(9:28/m) 3cal 6.33/7.93mph Add a comment	8.6mi, 1:10:25 Running - Easy Split Summary === 1) 1m - 8:32(8:32/m) 122cal 7.03/7.74mph 2) 1m - 8:16(8:16/m) 128cal 7.25/7.49mph 3) 1m - 8:09(8:09/m) 125cal 7.36/7.81mph 4) 1m - 8:03(8:03/m) 122cal 7.46/7.78mph 5) 1m - 8:23(8:23/m) 127cal 7.16/9.5mph 6) 1m - 8:19(8:19/m) 121cal 7.21/7.74mph 7) 1m - 8:19(8:19/m) 124cal 7.22/7.6mph 8) 1m - 7:55(7:55/m) 125cal 7.58/8.37mph 9) 0.55m - 4:29(8:11/m) 68cal 7.34/7.74mph Add a comment
Sun 28th Jul Jul 28	Mon 29th Jul Jul 29	Tue 30th Jul Jul 30	Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3
11mi, 1:24:48 Running - Medium Long Run Split Summary === 1) 1m - 7:57(7:57/m) 128/140bpm 104cal 7.54/8.31mph 2) 1m - 7:42(7:42/m) 135/142bpm 107cal 7.8/8.29mph 3) 1m - 7:35(7:35/m) 141/148bpm 109cal 7.91/8.56mph 4) 1m - 7:38(7:38/m) 139/145bpm 106cal 7.86/8.85mph 5) 1m - 7:43(7:43/m) 143/150bpm 110cal 7.78/8.18mph 6) 1m - 7:24(7:24/m) 140/146bpm 100cal 8.12/8.41mph 7) 1m - 7:43(7:43/m) 144/150bpm 111cal 7.78/8.58mph 8) 1m - 7:43(7:43/m) 140/150bpm 100cal 7.77/8.45mph 9) 1m - 7:48(7:48/m) 139/147bpm 96cal 7.7/8.1mph 10) 1m - 7:47(7:47/m) 142/148bpm 103cal 7.7/8.33mph 11) 1m - 7:48(7:48/m) 142/150bpm 101cal 7.7/9mph 12) 0m - 1(7:42/m) 143/143bpm 7.8/8.12mph Add a comment	1mi, 51:54 Swimming - Pool Split Summary === 1) 0.03m - 1:03(33:37/m) 10cal 34/rpm 1.79/1.95mph 2) 0m - 38(/m) 3) 0.03m - 1:06(35:16/m) 10cal 33/rpm 1.7/2.66mph 4) 0m - 11(/m) 5) 0.03m - 1:13(39:07/m) 10cal 32/rpm 1.53/1.64mph 6) 0m - 18(/m) 7) 0.03m - 1:10(37:31/m) 10cal 30/rpm 1.6/1.69mph 8) 0m - 17(/m) 9) 0.03m - 1:11(38:08/m) 10cal 32/rpm 1.57/1.66mph 10) 0m - 29(/m) 11) 0.03m - 1:09(36:47/m) 10cal 31/rpm 1.63/1.79mph 12) 0m - 19(/m) 13) 0.03m - 1:11(38:09/m) 10cal 32/rpm 1.57/1.65mph 14) 0m - 30(/m) 15) 0.03m - 1:09(36:59/m) 10cal 31/rpm 1.62/1.83mph 16) 0m - 27(/m) 17) 0.03m - 1:06(35:23/m) 10cal 31/rpm 1.7/1.81mph 18) 0m - 31(/m) 19) 0.03m - 1:07(35:41/m) 10cal 31/rpm 1.68/1.83mph 20) 0m - 1:25(/m) 21) 0.06m - 2:24(38:36/m) 20cal 32/rpm 1.55/1.79mph 22) 0m - 32(/m) 23) 0.06m - 2:30(40:06/m) 20cal 31/rpm 1.5/1.57mph 24) 0m - 48(/m) 25) 0.06m - 2:19(37:18/m) 20cal 32/rpm 1.61/1.78mph 26) 0m - 38(/m) 27) 0.06m - 2:23(38:16/m) 20cal 31/rpm 1.57/1.64mph 28) 0m - 43(/m) 29) 0.06m - 2:23(38:16/m) 20cal 30/rpm 1.57/1.68mph 30) 0m - 54(/m) 31) 0.16m - 6:47(43:38/m) 50cal 31/rpm 1.38/1.53mph 32) 0m - 44(/m) 33) 0.16m - 6:41(43:01/m) 50cal 31/rpm 1.4/1.57mph 34) 0m - 57(/m) 35) 0.03m - 1:10(37:23/m) 10cal 33/rpm 1.6/1.61mph 36) 0m - 31(/m) 37) 0.03m - 1:13(39:12/m) 10cal 32/rpm 1.53/1.59mph 38) 0m - 27(/m) 39) 0.03m - 1:11(37:59/m) 10cal 32/rpm 1.58/1.61mph 40) 0m - 12(/m) Add a comment	-	-	20mi, 1:04:17 Cycling - Exercise Bike Split Summary === 1) 0m - 1:04:17(/m) Add a comment	-	-
Sun 4th Aug Aug 4	Mon 5th Aug Aug 5	Tue 6th Aug Aug 6	Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10
-	1.2mi, 58:00 Swimming - Pool Split Summary === 1) 0.5m - 19:10(38:32/m) 160cal 30/rpm 1.56/2.03mph 2) 0m - 1:31(/m) 3) 0.06m - 2:16(36:33/m) 20cal 30/rpm 1.64/1.95mph 4) 0m - 35(/m) 5) 0.06m - 2:20(37:30/m) 20cal 32/rpm 1.6/1.77mph 6) 0m - 33(/m) 7) 0.06m - 2:20(37:37/m) 20cal 27/rpm 1.59/1.68mph 8) 0m - 37(/m) 9) 0.06m - 2:19(37:12/m) 20cal 32/rpm 1.61/1.8mph 10) 0m - 1:06(/m) 11) 0.06m - 2:32(40:43/m) 20cal 30/rpm 1.47/1.62mph 12) 0m - 50(/m) 13) 0.06m - 2:28(39:34/m) 20cal 26/rpm 1.52/1.63mph 14) 0m - 51(/m) 15) 0.06m - 2:30(40:14/m) 20cal 27/rpm 1.49/1.65mph 16) 0m - 37(/m) 17) 0.06m - 2:32(40:54/m) 26cal 26/rpm 1.47/1.59mph 18) 0m - 39(/m) 19) 0.06m - 2:38(42:20/m) 20cal 27/rpm 1.42/1.55mph 20) 0m - 26(/m) 21) 0.03m - 1:12(38:34/m) 10cal 32/rpm 1.56/1.65mph 22) 0m - 35(/m) 23) 0.03m - 1:15(40:09/m) 10cal 32/rpm 1.49/1.57mph 24) 0m - 20(/m) 25) 0.12m - 5:38(45:23/m) 45cal 28/rpm 1.32/1.45mph 26) 0m - 11(/m) 27) 0m - (/m) Add a comment	12.4mi, 38:05 Cycling - Exercise Bike Split Summary === 1) 0m - 38:05(/m) Add a comment 1.1mi, 55:57 Swimming - Pool Split Summary === 1) 0.75m - 31:05(41:41/m) 240cal 29/rpm 1.44/1.88mph 2) 0m - 9:10(/m) 3) 0m - 6(/m) 4) 0m - 1(/m) 5) 0.36m - 15:35(43:37/m) 115cal 29/rpm 1.38/1.83mph Add a comment	4.5mi, 33:32 Running - Steady-State Split Summary === 1) 1m - 7:42(7:42/m) 121cal 7.79/8.56mph 2) 1m - 7:35(7:35/m) 127cal 7.91/9.71mph 3) 1m - 7:14(7:14/m) 120cal 8.3/8.77mph 4) 1m - 7:19(7:19/m) 124cal 8.21/8.5mph 5) 0.5m - 3:42(7:25/m) 61cal 8.09/9.77mph Add a comment 10.1mi, 30:01 Cycling - Spinning Split Summary === 1) 0m - 30:01(/m) Add a comment	-	-	1.2mi, 45:11 Swimming - Pool Split Summary === 1) 2.49m - 45:11(18:11/m) 800cal 25/rpm 3.3/4.59mph Add a comment
Sun 11th Aug Aug 11	Mon 12th Aug Aug 12	Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17
1.6mi, 1:00:10 Swimming - Pool Split Summary === 1) 0.3m - 5:20(18:03/m) 95cal 25/rpm 3.32/5.17mph 2) 2.83m - 54:50(19:24/m) 910cal 25/rpm 0.17/4.34mph Add a comment	10.6mi, 30:00 Cycling - Exercise Bike Split Summary === 1) 0m - 30:00(/m) Add a comment 1.1mi, 47:40 Swimming - Pool Split Summary === 1) 0.81m - 31:16(38:42/m) 260cal 30/rpm 1.55/2.05mph 2) 0m - 1:59(/m) 3) 0.06m - 2:07(34:02/m) 20cal 31/rpm 1.76/1.95mph 4) 0m - 45(/m) 5) 0.06m - 2:12(35:24/m) 20cal 31/rpm 1.7/1.79mph 6) 0m - 45(/m) 7) 0.06m - 2:10(34:58/m) 20cal 31/rpm 1.72/1.8mph 8) 0m - 46(/m) 9) 0.06m - 2:10(34:49/m) 20cal 32/rpm 1.72/1.79mph 10) 0m - 46(/m) 11) 0.03m - 1:00(31:59/m) 10cal 31/rpm 1.87/1.97mph 12) 0m - 31(/m) 13) 0.03m - 1:01(32:57/m) 10cal 32/rpm 1.82/1.89mph 14) 0m - 11(/m) Add a comment	5.6mi, 41:50 Running - Tempo Split Summary === 1) 1m - 7:41(7:41/m) 118cal 7.81/8.58mph 2) 1m - 7:18(7:18/m) 125cal 8.21/8.66mph 3) 1m - 7:10(7:10/m) 121cal 8.38/9.27mph 4) 1m - 7:30(7:30/m) 113cal 7.99/8.54mph 5) 1m - 7:33(7:33/m) 112cal 7.95/8.64mph 6) 0.6m - 4:38(7:45/m) 67cal 7.75/8.14mph Add a comment 1.2mi, 53:30 Swimming - Pool Split Summary === 1) 0.59m - 22:28(38:03/m) 190cal 30/rpm 1.58/2.03mph 2) 0m - 53(/m) 3) 0.09m - 3:30(37:32/m) 30cal 31/rpm 1.6/1.85mph 4) 0m - 38(/m) 5) 0.12m - 4:43(37:54/m) 40cal 31/rpm 1.58/1.79mph 6) 0m - 46(/m) 7) 0.06m - 2:12(35:29/m) 20cal 32/rpm 1.69/1.86mph 8) 0m - 44(/m) 9) 0.06m - 2:23(38:14/m) 20cal 31/rpm 1.57/1.7mph 10) 0m - 49(/m) 11) 0.06m - 2:15(36:15/m) 20cal 33/rpm 1.66/1.79mph 12) 0m - 32(/m) 13) 0.03m - 1:07(35:45/m) 10cal 32/rpm 1.68/1.78mph 14) 0m - 23(/m) 15) 0.03m - 1:07(35:48/m) 10cal 32/rpm 1.68/1.76mph 16) 0m - 40(/m) 17) 0.03m - 1:04(34:22/m) 10cal 32/rpm 1.74/1.84mph 18) 0m - 30(/m) 19) 0.03m - 1:03(33:42/m) 10cal 32/rpm 1.78/1.91mph 20) 0m - 25(/m) 21) 0.12m - 4:50(38:53/m) 40cal 31/rpm 1.54/1.69mph 22) 0m - 29(/m) Add a comment	6.2mi, 49:57 Running - Steady-State Split Summary === 1) 1m - 8:56(8:56/m) 126cal 6.71/7.22mph 2) 1m - 8:35(8:35/m) 126cal 6.99/7.18mph 3) 1m - 8:32(8:32/m) 127cal 7.04/7.18mph 4) 1m - 8:29(8:29/m) 127cal 7.07/7.22mph 5) 1m - 8:28(8:28/m) 127cal 7.09/7.28mph 6) 0.82m - 6:57(8:28/m) 104cal 7.09/7.26mph Add a comment 1.6mi, 1:11:19 Swimming - Pool Split Summary === 1) 0.03m - 1:05(35:00/m) 10cal 29/rpm 1.71/1.79mph 2) 0m - 28(/m) 3) 0.03m - 1:07(36:04/m) 10cal 28/rpm 1.66/1.72mph 4) 0m - 8(/m) 5) 0.03m - 1:12(38:25/m) 10cal 27/rpm 1.56/1.65mph 6) 0m - 11(/m) 7) 0.03m - 1:09(37:12/m) 10cal 28/rpm 1.61/1.65mph 8) 0m - 20(/m) 9) 0.06m - 2:24(38:42/m) 20cal 28/rpm 1.55/1.65mph 10) 0m - 19(/m) 11) 0.09m - 3:43(39:48/m) 32cal 28/rpm 1.51/1.62mph 12) 0m - 25(/m) 13) 0.12m - 4:56(39:39/m) 40cal 28/rpm 1.51/1.61mph 14) 0m - 36(/m) 15) 0.25m - 10:02(40:24/m) 80cal 27/rpm 1.49/1.57mph 16) 0m - 47(/m) 17) 0.03m - 1:07(36:00/m) 10cal 28/rpm 1.67/1.75mph 18) 0m - 18(/m) 19) 0.03m - 1:08(36:21/m) 10cal 28/rpm 1.65/1.71mph 20) 0m - 30(/m) 21) 0.06m - 2:23(38:27/m) 20cal 29/rpm 1.56/1.66mph 22) 0m - 32(/m) 23) 0.12m - 4:54(39:26/m) 40cal 30/rpm 1.52/1.57mph 24) 0m - 1:04(/m) 25) 0.12m - 4:53(39:16/m) 40cal 29/rpm 1.53/1.75mph 26) 0m - 45(/m) 27) 0.03m - 1:06(35:20/m) 10cal 32/rpm 1.7/1.73mph 28) 0m - 30(/m) 29) 0.03m - 1:07(35:52/m) 10cal 31/rpm 1.67/1.74mph 30) 0m - 43(/m) 31) 0.03m - 1:05(34:47/m) 10cal 32/rpm 1.72/1.73mph 32) 0m - 30(/m) 33) 0.03m - 1:04(34:23/m) 10cal 32/rpm 1.74/1.81mph 34) 0m - 30(/m) 35) 0.03m - 1:04(34:11/m) 10cal 31/rpm 1.76/1.79mph 36) 0m - 46(/m) 37) 0.03m - 1:06(35:22/m) 10cal 31/rpm 1.7/1.79mph 38) 0m - 29(/m) 39) 0.28m - 11:51(42:24/m) 90cal 29/rpm 1.42/1.5mph 40) 0m - 18(/m) 41) 0.08m - 2:33(32:54/m) 25cal 29/rpm 1.82/3.38mph 42) 0m - 14(/m) Add a comment	7.1mi, 53:41 Running - Steady-State Split Summary === 1) 1m - 8:11(8:11/m) 121cal 7.33/7.62mph 2) 1m - 7:52(7:52/m) 122cal 7.63/8.37mph 3) 1m - 7:37(7:37/m) 123cal 7.88/8.41mph 4) 1m - 7:16(7:16/m) 107cal 8.26/8.47mph 5) 1m - 7:34(7:34/m) 119cal 7.93/8.33mph 6) 1m - 7:15(7:15/m) 124cal 8.28/8.52mph 7) 1m - 7:21(7:21/m) 106cal 8.17/8.58mph 8) 0.08m - 37(7:58/m) 10cal 7.53/8.25mph Add a comment 1.2mi, 57:45 Swimming - Pool Split Summary === 1) 0.06m - 2:11(35:10/m) 20cal 29/rpm 1.71/1.92mph 2) 0m - 17(/m) 3) 0.06m - 2:13(35:41/m) 20cal 30/rpm 1.68/1.74mph 4) 0m - 24(/m) 5) 0.06m - 2:15(36:11/m) 20cal 30/rpm 1.66/1.74mph 6) 0m - 27(/m) 7) 0.06m - 2:14(36:01/m) 20cal 30/rpm 1.67/1.8mph 8) 0m - 25(/m) 9) 0.06m - 2:16(36:27/m) 20cal 30/rpm 1.65/1.69mph 10) 0m - 30(/m) 11) 0.06m - 2:20(37:29/m) 20cal 29/rpm 1.6/1.7mph 12) 0m - 32(/m) 13) 0.06m - 2:20(37:40/m) 20cal 28/rpm 1.59/1.67mph 14) 0m - 28(/m) 15) 0.06m - 2:17(36:48/m) 20cal 30/rpm 1.63/1.67mph 16) 0m - 31(/m) 17) 0.06m - 2:17(36:52/m) 20cal 30/rpm 1.63/1.72mph 18) 0m - 31(/m) 19) 0.06m - 2:20(37:39/m) 20cal 31/rpm 1.59/1.71mph 20) 0m - 3:42(/m) 21) 0.16m - 6:05(39:09/m) 50cal 29/rpm 1.53/1.66mph 22) 0m - 32(/m) 23) 0.37m - 15:34(41:45/m) 120cal 28/rpm 1.44/1.63mph 24) 0m - 35(/m) 25) 0.09m - 3:55(41:57/m) 42cal 23/rpm 1.43/1.56mph 26) 0m - 33(/m) Add a comment	5.6mi, 43:53 Running - Progressive Split Summary === 1) 1m - 8:59(8:59/m) 127cal 6.68/7.1mph 2) 1m - 8:44(8:44/m) 126cal 6.87/7.1mph 3) 1m - 8:42(8:42/m) 126cal 6.9/7.03mph 4) 1m - 8:39(8:39/m) 126cal 6.94/7.14mph 5) 1m - 8:34(8:34/m) 127cal 7.01/7.22mph 6) 0.01m - 17(33:51/m) 1.77/6.51mph Add a comment 16.2mi, 49:44 Cycling - Spinning Split Summary === 1) 0m - 49:44(/m) Add a comment	3.2mi, 21:43 Running - parkrun Split Summary === 1) 1m - 6:47(6:47/m) 124cal 8.85/11.79mph 2) 1m - 6:55(6:55/m) 128cal 8.67/9.81mph 3) 1m - 6:58(6:58/m) 126cal 8.62/9mph 4) 0.15m - 1:03(6:52/m) 19cal 8.73/8.81mph Add a comment 2.3mi, 17:14 Running - Warm Up Split Summary === 1) 1m - 8:06(8:06/m) 125cal 7.42/8.04mph 2) 1m - 7:17(7:17/m) 128cal 8.24/9.54mph 3) 0.27m - 1:51(6:53/m) 34cal 8.71/8.93mph Add a comment

2019	Date	Result	WAVA
Ormskirk parkrun	17 Aug	21:43	73.85%
Southport half marathon	30 Jun	1:34:23	77.55%
Ormskirk parkrun	22 Jun	19:51	80.80%
Warrington 10k	20 Jun	40:12	83.04%
Ormskirk parkrun	15 Jun	19:44	81.28%
Birkenhead Park 5	5 Jun	32:20	82.00%
Liverpool Rock 'n' Roll Half Marathon	26 May	1:30:42	80.70%
Harrock Hill Race No 1	22 May	43:20	63.63%
Walton Park 5 Mile Race	14 May	32:40	81.16%
Liverpool Spring 10K & 5K	5 May	39:43	84.05%
Ormskirk parkrun	4 May	20:00	80.19%
London Marathon	28 Apr	3:06:57	81.94%
Ormskirk parkrun	13 Apr	19:47	81.07%
Greater Manchester Marathon	7 Apr	3:01:25	84.43%
Ormskirk parkrun	30 Mar	19:30	82.25%
Ormskirk parkrun	23 Mar	19:41	81.48%
Cardiff parkrun	16 Mar	19:44	81.28%
Ormskirk parkrun	23 Feb	19:49	80.94%
RunAintree	3 Feb	1:28:31	82.69%
Ormskirk parkrun	2 Feb	20:04	79.93%
2018	Date	Result	WAVA
Ormskirk parkrun	25 Dec	19:40	80.85%
Hell of a Hill Marathon 5	18 Nov	4:14:33	59.58%
Ormskirk parkrun	3 Nov	20:05	79.17%
Amsterdam Marathon	21 Oct	3:05:02	81.97%
MBNA Chester Marathon	7 Oct	3:03:37	82.60%
Altcar Trail 10k	30 Sep	42:33	77.78%
Ormskirk parkrun	29 Sep	19:50	80.17%
Ribble Way Run - Half Marathon	9 Sep	1:39:21	73.00%
Lions Bridge Trail Marathon	18 Aug	3:23:07	74.67%
Ormskirk parkrun	4 Aug	20:07	79.04%
Leigh Weekend on The Track	28 Jul	3:16:21	77.25%
Scorcher Run Festival Marathon	20 Jul	3:12:28	78.80%
Ormskirk parkrun	7 Jul	19:41	80.78%
Ormskirk parkrun	30 Jun	20:00	79.50%
harrock hill fell race	27 Jun	44:39	61.22%
Ormskirk parkrun	23 Jun	20:00	79.50%
The Fraser Wealth Management Warrington 10k	21 Jun	39:55	82.91%
Ormskirk parkrun	9 Jun	20:00	79.50%
Ormskirk parkrun	2 Jun	19:51	80.10%
Ormskirk parkrun	12 May	20:06	79.11%
Ormskirk parkrun	28 Apr	19:48	80.31%
London Marathon	22 Apr	3:39:20	69.15%
Ormskirk parkrun	14 Apr	20:13	78.65%
Greater Manchester Marathon	8 Apr	3:00:27	84.05%
Ormskirk parkrun	31 Mar	20:07	79.04%
Ormskirk parkrun	10 Mar	20:28	77.69%
Great North West Half Marathon	18 Feb	1:28:27	82.00%
Ormskirk parkrun	3 Feb	20:27	77.75%
2017	Date	Result	WAVA
Lancaster Health Clubs Half Marathon	3 Dec	1:28:08	81.53%
Crosby parkrun	25 Nov	22:21	70.53%
Preston 10 mile road race	19 Nov	1:08:31	78.83%
Standish Hall Autumn Trail Race	21 Oct	46:18	70.86%
Leicester Marathon	15 Oct	3:10:36	78.81%
Clare Castle parkrun	7 Oct	20:03	78.62%
Salwick Scorcher Marathon Day 5	28 Jul	3:16:47	76.33%
Lions Bridge Trail Marathon	9 Jul	3:30:42	71.29%
Morecambe Half Marathon	25 Jun	1:29:17	80.48%
Ormskirk parkrun	24 Jun	20:06	78.42%
BTR Port Sunlight 10k	18 Jun	41:38	78.80%
Ormskirk parkrun	17 Jun	20:12	78.03%
Warrington Summer Track Marathon	10 Jun	3:15:18	76.91%
Copenhagen Marathon	21 May	3:13:27	77.65%
Ormskirk parkrun	13 May	20:01	78.75%
Ormskirk parkrun	6 May	19:46	79.74%
London Marathon	23 Apr	3:08:48	79.56%
Ormskirk parkrun	15 Apr	19:55	79.14%
Ormskirk parkrun	8 Apr	20:01	78.75%
Liverpool Half Marathon	2 Apr	1:27:07	82.48%
Ormskirk parkrun	25 Mar	19:53	79.27%
Wigan Half Marathon	19 Mar	1:30:12	79.66%
Ormskirk parkrun	18 Feb	19:48	79.61%
Ormskirk parkrun	11 Feb	19:59	78.88%
Ormskirk parkrun	28 Jan	20:28	77.02%
Ormskirk parkrun	21 Jan	20:32	76.77%
Ormskirk parkrun	7 Jan	20:51	74.96%
2016	Date	Result	WAVA
Regent's Park 10km	11 Dec	42:01	77.42%
3-1-5 Lancaster Half Marathon	4 Dec	1:29:58	79.15%
JWK Solicitors Lancaster Half Marathon	6 Nov	1:28:43	80.26%
Leicester Marathon	23 Oct	3:05:49	80.07%
Crosby parkrun	10 Sep	20:05	77.82%
The Golden Ball 20 mile -Lancaster Race Series	4 Sep	2:27:30	75.16%
Ormskirk parkrun	27 Aug	20:45	75.32%
Harrock Hill Fell Race (4/4)	24 Aug	45:52	58.80%
Salford Standard Triathlon	31 Jul	32:51 / 1:20:08 / 42:02	0.00%
Ormskirk parkrun	30 Jul	20:55	74.72%
Lions Bridge Trail Marathon	10 Jul	3:40:39	67.43%
Ormskirk parkrun	25 Jun	20:15	77.18%
Ormskirk parkrun	18 Jun	20:27	76.42%
Ormskirk parkrun	11 Jun	20:42	75.50%
Rock ‘n’ Roll Liverpool Marathon	29 May	3:21:49	73.72%
Southport Sprint Triathlon	22 May	15:49 / 41:34 / 19:23	0.00%
Ormskirk parkrun	7 May	20:06	77.76%
London Marathon	24 Apr	3:03:54	80.90%
Ormskirk parkrun	16 Apr	20:32	76.11%
Ormskirk parkrun	2 Apr	20:35	75.93%
Ormskirk parkrun	26 Mar	20:41	75.56%
Liverpool Half Marathon	13 Mar	1:27:40	81.23%
Ormskirk parkrun	5 Mar	20:32	76.11%
Ormskirk parkrun	27 Feb	20:29	76.30%
Ormskirk parkrun	13 Feb	20:52	74.90%
2015	Date	Result	WAVA
Ormskirk parkrun	28 Nov	20:49	74.45%
Ormskirk parkrun	7 Nov	20:58	73.91%
Rock and Roll Lisbon Marathon	18 Oct	3:18:58	74.07%
English Half Marathon Warrington	20 Sep	1:28:08	80.06%
Ormskirk parkrun	19 Sep	19:53	77.94%
North West Triathlon	13 Sep	9:37 / 40:15 / 21:19	0.00%
West Lancs Triathlon	6 Sep	8:15 / 37:32 / 20:43	0.00%
Ormskirk parkrun	20 Jun	20:17	76.40%
Rock ‘n’ Roll Liverpool Marathon	14 Jun	3:10:33	77.34%
Ormskirk parkrun	6 Jun	21:12	73.10%
Wilmslow Triathlon	17 May	8:10 / 49:25 / 27:50	0.00%
Ormskirk parkrun	2 May	19:52	78.01%
London Marathon	26 Apr	3:07:34	78.57%
Ormskirk parkrun	18 Apr	20:12	76.72%
Ormskirk parkrun	11 Apr	20:32	75.47%
Liverpool Half Marathon	29 Mar	1:28:27	79.78%
Ormskirk parkrun	28 Mar	24:50	62.41%
Belle Vue House 10k	22 Mar	42:32	75.84%
Ormskirk parkrun	21 Mar	20:18	76.34%
Ormskirk parkrun	14 Mar	20:15	76.53%
Southport Mad Dog 10k	8 Feb	41:09	78.39%
Ormskirk parkrun	17 Jan	21:13	73.04%
2014	Date	Result	WAVA
Ormskirk parkrun	29 Nov	20:11	76.13%
Fleetwood Sprint Triathlon	21 Sep	8:21 / 40:20 / 20:38	0.00%
Ormskirk parkrun	20 Sep	20:11	76.13%
North West Triathlon	14 Sep	10:19 / 41:01 / 21:35	0.00%
Ormskirk parkrun	13 Sep	20:24	75.32%
Crosby Lakeside OW Swim	31 Aug	38:50	0.00%
Warrington Road Runners 10k	26 Jun	41:02	77.94%
Southport Sprint Triathlon	15 Jun	14:04 / 39:06 / 20:40	0.00%
Great North Swim	14 Jun	35:18	0.00%
Liverpool Rock N Roll Half Marathon	25 May	1:30:35	77.21%
Ormskirk Park Run	17 May	20:34	74.71%
Wilmslow Triathlon	11 May	9:14 / 52:27 / 28:09	0.00%
Boston Marathon	21 Apr	3:44:08	65.14%
Liverpool Half Marathon	23 Mar	1:29:00	78.58%
Southport Mad Dog 10K	9 Feb	42:48	74.73%
2013	Date	Result	WAVA
English Half Marathon	8 Sep	1:30:06	76.94%
Welcome Tavern 10k	11 Aug	42:41	74.31%
Crosby Lakeside Adventure Centre Open Water Swim	7 Jul	37:30	0.00%
Warrington Road Runners 10k	20 Jun	43:02	73.71%
Southport Marine Lake Triathlon	16 Jun	17:12 / 41:39 / 21:58	0.00%
Cheshire triathlon - capesthorn hall. Sprint	9 Jun	19:33 / 52:01 / 23:12	0.00%
Liverpool Half Marathon	17 Mar	1:26:52	79.81%
Southport Mad Dog 10K	10 Feb	40:21	78.61%
2012	Date	Result	WAVA
Lancaster Half Marathon	4 Nov	1:28:05	78.01%
Run Liverpool Marathon	14 Oct	3:09:51	75.48%
Ormskirk 10km	7 Oct	40:04	78.51%
Tatton Sprint Triathlon	8 Sep	14:48 / 35:20 / 23:36	0.00%
Birchwood 10k	19 Aug	42:24	74.19%
Cheshire Triathlon- Capesthorn Hall (Sprint)	10 Jun	15:28 / 51:06 / 23:31	0.00%
Crosby Lakeside Aquathlon	27 May	13:36 / 21:28	0.00%
Port Sunlight 10k	13 May	41:15	76.25%
London Marathon	22 Apr	3:14:03	73.85%
Liverpool Half Marathon	18 Mar	1:32:29	74.30%
2011	Date	Result	WAVA
Cheshire Triathlon - Capesthorne Hall (super sprint)	2 Oct	10:00 / 28:37 / 11:52	0.00%
Tatton Super Sprint Triathlon	10 Sep	10:46 / 19:55 / 12:53	0.00%
2010	Date	Result	WAVA
Mersey Tunnel 10K	30 May	43:32	71.09%
London Marathon	25 Apr	3:15:23	72.02%
Belle Vue House 10k	17 Apr	42:55	72.11%
2009	Date	Result	WAVA
Liverpool 10K	4 Oct	40:29	75.82%
Berlin Marathon	20 Sep	3:10:15	73.31%
Birchwood 10k	23 Aug	40:50	75.17%
Warrington Road Runners 10K	18 Jun	40:58	74.93%
Mersey Tunnel 10K	31 May	40:45	75.33%
Boston Marathon	20 Apr	3:11:59	72.65%
Brooks Southport Good Friday Races	10 Apr	25:28	74.56%
Trimpell 20	15 Mar	2:29:05	69.80%
2008	Date	Result	WAVA
Liverpool 10K	5 Oct	42:10	72.19%
Ormskirk 10k	21 Sep	42:05	72.33%
Warrington Road Runners 10K	19 Jun	41:22	73.62%
Gillions Waterloo 15k race	5 May	1:03:56	72.56%
Liverpool Half Marathon	2 Mar	1:28:45	74.84%
2007	Date	Result	WAVA
Chicago Marathon	7 Oct	3:54:39	58.42%
Formby 10K	23 Sep	42:33	71.00%
Waterloo 15k	7 May	1:04:56	70.86%
April Fool Races	1 Apr	26:17	71.12%
Liverpool Half Marathon	25 Mar	1:31:45	71.79%
2006	Date	Result	WAVA
ING New York City Marathon	5 Nov	3:21:02	67.59%
Liverpool 10K	8 Oct	41:08	72.87%
Formby Trail 10k	17 Sep	44:19	67.63%
Birchwood 10k	20 Aug	42:48	70.03%
Warrington Road Runners 10k	29 Jun	42:57	69.79%
London Marathon	23 Apr	3:26:50	65.70%
Liverpool Half Marathon	19 Mar	1:31:26	71.43%
2005	Date	Result	WAVA
Liverpool 10K	9 Oct	41:36	71.49%
Formby Trail	11 Sep	43:18	68.69%
Edge Hill 5k	29 Jun	20:01	71.36%
Waterloo 15k	2 May	1:10:46	63.98%
Liverpool Half Marathon	13 Mar	1:35:56	67.53%
2004	Date	Result	WAVA
L1310K Half-Marathon	10 Oct	1:36:57	66.27%
Formby Trail 10K	5 Sep	44:59	65.60%

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