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2old
M60

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Liverpool Pembroke & Sefton Harriers & AC

Races
216
Miles
29956
Miles
652
Miles
3861
Miles
958
WAVA
84.90%
5k
19:17
5M
32:20
10k
39:43
10M
1:07:19
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. Show More...

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Recent Training
8th Feb	General	43.9mi	4:59:39
6th Feb	General	19.1mi	2:45:34
4th Feb	General	3.1mi	21:01
2nd Feb	Steady-State	10.1mi	1:23:03
1st Feb	Golf	6.2mi	4:15:00

12 Month Benchmarks	Run	Bike
Mile	6:02	2:12
5k	19:07	13:03
5mi	33:00	24:37
10k	41:18	33:00
10mi	1:07:29	53:55
Half	1:28:40	1:13:45
20mi	2:16:16	1:58:27
Mara	3:02:20	3:41:30

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Best Times
Best WAVA

Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022
5km	78	19:17 6:12/mi	84.90		20:01 71.52								20:11 75.98	19:52 77.81	20:05 77.59	19:46 79.47	19:40 80.53	19:30 81.89		20:00 81.18	19:17 84.90
4mi	2	25:28 6:22/mi	74.58				26:17 71.18		25:28 74.58
5mi	2	32:20 6:28/mi	81.07															32:20 81.07
10km	36	39:43 6:24/mi	82.59	44:59 64.09	41:36 69.87	41:08 71.24	42:33 69.43	41:22 72.02	40:29 74.21	42:55 70.60	40:04 76.92	40:21 77.04	41:02 76.43	41:09 76.89	42:01 75.98	41:38 77.36	39:55 81.42	39:43 82.59			47:38 70.81
15km	3	1:03:56 6:52/mi	71.07		1:10:46 62.61		1:04:56 69.38	1:03:56 71.07
10mi	2	1:07:19 6:44/mi	82.34													1:08:31 77.17					1:07:19 82.34
13.1mi	28	1:26:52 6:38/mi	82.97	1:36:57 64.41	1:35:56 65.63	1:31:26 69.44	1:31:45 69.80	1:28:45 72.78			1:28:05 75.94	1:26:52 77.70	1:29:00 76.53	1:28:08 77.98	1:27:40 79.12	1:27:07 80.37	1:28:27 79.90	1:28:31 80.60		1:28:56 81.77	1:28:31 82.97
20mi	2	2:27:30 7:23/mi	73.60						2:29:05 68.40						2:27:30 73.60
26.2mi	40	3:00:27 6:53/mi	84.17			3:21:02 66.51	3:54:39 57.47		3:10:15 72.12	3:15:23 70.83	3:09:51 74.20		3:44:08 63.99	3:07:34 77.16	3:03:54 79.43	3:08:48 78.09	3:00:27 82.48	3:01:25 82.82	3:14:47 77.87	3:11:05 80.15	3:03:45 84.17

2022		Result	WAVA	Distance
18 Dec	Run Aintree 5k, 10, Half Marathon December		0.00	13.11mi
27 Nov	Lancashire Day Marathon, Half Marathon & 10K		0.00	26.2mi
20 Nov	Preston 10 mile Road Race		0.00	10mi
30 Oct	Victoria Park Half		0.00	13.1mi
29 Oct	Ormskirk parkrun		0.00	5km
22 Oct	Standish Hall Trail Race SB	47:38	70.81	10km
2 Oct	London Marathon	3:13:36	79.88	26.2mi
24 Sep	Tawd Valley parkrun	21:04	77.72	5km
7 Aug	Running GP at Oulton Park	3:20:20	77.20	26.2mi
27 Jul	Harrock Hill 3/4	44:56	62.33	5.2mi
5 Jul	Wavertree Mystery 5k PB	19:17	84.90	5km
2 Jul	Ormskirk parkrun	19:57	82.07	5km
26 Jun	Southport Half Marathon SB	1:28:31	82.97	13.1mi
25 Jun	Ormskirk parkrun	20:42	79.09	5km
4 Jun	Burgess parkrun	19:55	82.20	5km
29 May	Edinburgh Marathon SB	3:03:45	84.17	26.2mi
21 May	Ormskirk parkrun	19:52	82.41	5km
3 Apr	Manchester Marathon	3:11:45	80.65	26.2mi
27 Mar	Liverpool 10 miler PB	1:07:19	82.34	10mi
13 Feb	Run Aintree 5k, 10k & Half Marathon	1:32:24	79.48	13.1mi
2021		Result	WAVA	Distance
24 Oct	Rock ‘n’ Roll Liverpool Marathon	3:19:05	76.93	26.2mi
3 Oct	London Marathon SB	3:11:05	80.15	26.2mi
12 Sep	Liverpool Half Marathon SB	1:28:56	81.77	13.1mi
31 Jul	Ormskirk parkrun SB	20:00	81.18	5km
24 Jul	Ormskirk parkrun	20:07	80.71	5km
23 May	ASICS Windermere Marathon	3:19:46	76.67	26.2mi
2020		Result	WAVA	Distance
4 Oct	Virtual London Marathon SB	3:14:47	77.87	26.2mi
2019		Result	WAVA	Distance
30 Nov	Crosby parkrun	22:00	72.58	5km
6 Oct	Ormskirk 10K	43:16	75.81	10km
17 Aug	Ormskirk parkrun	21:43	73.53	5km
30 Jun	Southport half marathon	1:34:23	75.59	13.1mi
22 Jun	Ormskirk parkrun	19:51	80.44	5km
20 Jun	Warrington 10k	40:12	81.60	10km
15 Jun	Ormskirk parkrun	19:44	80.92	5km
5 Jun	Birkenhead Park 5 PB	32:20	81.07	5mi
26 May	Liverpool Rock 'n' Roll Half Marathon	1:30:42	78.66	13.1mi
22 May	Harrock Hill Race No 1	43:20	62.91	5.2mi
14 May	Walton Park 5 Mile Race	32:40	80.24	5mi
5 May	Liverpool Spring 10K & 5K PB	39:43	82.59	10km
4 May	Ormskirk parkrun	20:00	79.84	5km
28 Apr	London Marathon	3:06:57	80.37	26.2mi
13 Apr	Ormskirk parkrun	19:47	80.71	5km
7 Apr	Greater Manchester Marathon SB	3:01:25	82.82	26.2mi
30 Mar	Ormskirk parkrun SB	19:30	81.89	5km
23 Mar	Ormskirk parkrun	19:41	81.12	5km
16 Mar	Cardiff parkrun	19:44	80.92	5km
23 Feb	Ormskirk parkrun	19:49	80.58	5km
3 Feb	RunAintree SB	1:28:31	80.60	13.1mi
2 Feb	Ormskirk parkrun	20:04	79.57	5km
2018		Result	WAVA	Distance
25 Dec	Ormskirk parkrun SB	19:40	80.53	5km
18 Nov	Hell of a Hill Marathon 5	4:14:33	58.47	26.2mi
3 Nov	Ormskirk parkrun	20:05	78.86	5km
21 Oct	Amsterdam Marathon	3:05:02	80.44	26.2mi
7 Oct	MBNA Chester Marathon	3:03:37	81.06	26.2mi
30 Sep	Altcar Trail 10k	42:33	76.39	10km
29 Sep	Ormskirk parkrun	19:50	79.85	5km
9 Sep	Ribble Way Run - Half Marathon	1:39:21	71.14	13.1mi
18 Aug	Lions Bridge Trail Marathon	3:23:07	73.27	26.2mi
4 Aug	Ormskirk parkrun	20:07	78.73	5km
28 Jul	Leigh Weekend on The Track	3:16:21	75.80	26.2mi
20 Jul	Scorcher Run Festival Marathon	3:12:28	77.33	26.2mi
7 Jul	Ormskirk parkrun	19:41	80.46	5km
30 Jun	Ormskirk parkrun	20:00	79.19	5km
27 Jun	harrock hill fell race	44:39	60.51	5.2mi
23 Jun	Ormskirk parkrun	20:00	79.19	5km
21 Jun	The Fraser Wealth Management Warrington 10k SB	39:55	81.42	10km
9 Jun	Ormskirk parkrun	20:00	79.19	5km
2 Jun	Ormskirk parkrun	19:51	79.78	5km
12 May	Ormskirk parkrun	20:06	78.79	5km
28 Apr	Ormskirk parkrun	19:48	79.99	5km
22 Apr	London Marathon	3:39:20	67.86	26.2mi
14 Apr	Ormskirk parkrun	20:13	78.34	5km
8 Apr	Greater Manchester Marathon PB	3:00:27	82.48	26.2mi
31 Mar	Ormskirk parkrun	20:07	78.73	5km
10 Mar	Ormskirk parkrun	20:28	77.38	5km
18 Feb	Great North West Half Marathon SB	1:28:27	79.90	13.1mi
3 Feb	Ormskirk parkrun	20:27	77.44	5km
2017		Result	WAVA	Distance
3 Dec	Lancaster Health Clubs Half Marathon	1:28:08	79.44	13.1mi
25 Nov	Crosby parkrun	22:21	70.29	5km
19 Nov	Preston 10 mile road race SB	1:08:31	77.17	10mi
21 Oct	Standish Hall Autumn Trail Race	46:18	69.56	10km
15 Oct	Leicester Marathon	3:10:36	77.36	26.2mi
7 Oct	Clare Castle parkrun	20:03	78.35	5km
28 Jul	Salwick Scorcher Marathon Day 5	3:16:47	74.92	26.2mi
9 Jul	Lions Bridge Trail Marathon	3:30:42	69.98	26.2mi
25 Jun	Morecambe Half Marathon	1:29:17	78.42	13.1mi
24 Jun	Ormskirk parkrun	20:06	78.15	5km
18 Jun	BTR Port Sunlight 10k SB	41:38	77.36	10km
17 Jun	Ormskirk parkrun	20:12	77.77	5km
10 Jun	Warrington Summer Track Marathon	3:15:18	75.49	26.2mi
21 May	Copenhagen Marathon	3:13:27	76.22	26.2mi
13 May	Ormskirk parkrun	20:01	78.48	5km
6 May	Ormskirk parkrun SB	19:46	79.47	5km
23 Apr	London Marathon SB	3:08:48	78.09	26.2mi
15 Apr	Ormskirk parkrun	19:55	78.87	5km
8 Apr	Ormskirk parkrun	20:01	78.48	5km
2 Apr	Liverpool Half Marathon SB	1:27:07	80.37	13.1mi
25 Mar	Ormskirk parkrun	19:53	79.00	5km
19 Mar	Wigan Half Marathon	1:30:12	77.62	13.1mi
18 Feb	Ormskirk parkrun	19:48	79.34	5km
11 Feb	Ormskirk parkrun	19:59	78.61	5km
28 Jan	Ormskirk parkrun	20:28	76.75	5km
21 Jan	Ormskirk parkrun	20:32	76.50	5km
7 Jan	Ormskirk parkrun	20:51	74.74	5km
2016		Result	WAVA	Distance
11 Dec	Regent's Park 10km SB	42:01	75.98	10km
4 Dec	3-1-5 Lancaster Half Marathon	1:29:58	77.10	13.1mi
6 Nov	JWK Solicitors Lancaster Half Marathon	1:28:43	78.19	13.1mi
23 Oct	Leicester Marathon	3:05:49	78.61	26.2mi
10 Sep	Crosby parkrun SB	20:05	77.59	5km
4 Sep	The Golden Ball 20 mile -Lancaster Race Series PB	2:27:30	73.60	20mi
27 Aug	Ormskirk parkrun	20:45	75.10	5km
24 Aug	Harrock Hill Fell Race (4/4)	45:52	58.11	8.4km
31 Jul	Salford Standard Triathlon	32:51 / 1:20:08 / 42:02	0.00	1500metres/40km/10km
30 Jul	Ormskirk parkrun	20:55	74.50	5km
10 Jul	Lions Bridge Trail Marathon	3:40:39	66.20	26.2mi
25 Jun	Ormskirk parkrun	20:15	76.95	5km
18 Jun	Ormskirk parkrun	20:27	76.20	5km
11 Jun	Ormskirk parkrun	20:42	75.28	5km
29 May	Rock ‘n’ Roll Liverpool Marathon	3:21:49	72.38	26.2mi
22 May	Southport Sprint Triathlon	15:49 / 41:34 / 19:23	0.00	750metres/20km/5km
7 May	Ormskirk parkrun	20:06	77.52	5km
24 Apr	London Marathon SB	3:03:54	79.43	26.2mi
16 Apr	Ormskirk parkrun	20:32	75.89	5km
2 Apr	Ormskirk parkrun	20:35	75.70	5km
26 Mar	Ormskirk parkrun	20:41	75.34	5km
13 Mar	Liverpool Half Marathon SB	1:27:40	79.12	13.1mi
5 Mar	Ormskirk parkrun	20:32	75.89	5km
27 Feb	Ormskirk parkrun	20:29	76.07	5km
13 Feb	Ormskirk parkrun	20:52	74.68	5km
2015		Result	WAVA	Distance
28 Nov	Ormskirk parkrun	20:49	74.26	5km
7 Nov	Ormskirk parkrun	20:58	73.73	5km
18 Oct	Rock and Roll Lisbon Marathon	3:18:58	72.74	26.2mi
20 Sep	English Half Marathon Warrington SB	1:28:08	77.98	13.1mi
19 Sep	Ormskirk parkrun	19:53	77.74	5km
13 Sep	North West Triathlon	9:37 / 40:15 / 21:19	0.00	500metres/20km/5km
6 Sep	West Lancs Triathlon	8:15 / 37:32 / 20:43	0.00	0.4km/20km/5miles
20 Jun	Ormskirk parkrun	20:17	76.21	5km
14 Jun	Rock ‘n’ Roll Liverpool Marathon	3:10:33	75.95	26.2mi
6 Jun	Ormskirk parkrun	21:12	72.92	5km
17 May	Wilmslow Triathlon	8:10 / 49:25 / 27:50	0.00	400metres/20km/6.3km
2 May	Ormskirk parkrun SB	19:52	77.81	5km
26 Apr	London Marathon SB	3:07:34	77.16	26.2mi
18 Apr	Ormskirk parkrun	20:12	76.53	5km
11 Apr	Ormskirk parkrun	20:32	75.28	5km
29 Mar	Liverpool Half Marathon	1:28:27	77.70	13.1mi
28 Mar	Ormskirk parkrun	24:50	62.25	5km
22 Mar	Belle Vue House 10k	42:32	74.39	10km
21 Mar	Ormskirk parkrun	20:18	76.15	5km
14 Mar	Ormskirk parkrun	20:15	76.34	5km
8 Feb	Southport Mad Dog 10k SB	41:09	76.89	10km
17 Jan	Ormskirk parkrun	21:13	72.86	5km
2014		Result	WAVA	Distance
29 Nov	Ormskirk parkrun	20:11	75.98	5km
21 Sep	Fleetwood Sprint Triathlon	8:21 / 40:20 / 20:38	0.00	400metres/20km/5km
20 Sep	Ormskirk parkrun SB	20:11	75.98	5km
14 Sep	North West Triathlon	10:19 / 41:01 / 21:35	0.00	500metres/20km/5km
13 Sep	Ormskirk parkrun	20:24	75.18	5km
31 Aug	Crosby Lakeside OW Swim	38:50	0.00	1500m
26 Jun	Warrington Road Runners 10k SB	41:02	76.43	10km
15 Jun	Southport Sprint Triathlon	14:04 / 39:06 / 20:40	0.00	0.75km/20km/5km
14 Jun	Great North Swim	35:18	0.00	1mi
25 May	Liverpool Rock N Roll Half Marathon	1:30:35	75.19	13.1mi
17 May	Ormskirk Park Run	20:34	74.57	5km
11 May	Wilmslow Triathlon	9:14 / 52:27 / 28:09	0.00	0.4km/23.8km/6.3km
21 Apr	Boston Marathon SB	3:44:08	63.99	26.2mi
23 Mar	Liverpool Half Marathon SB	1:29:00	76.53	13.1mi
9 Feb	Southport Mad Dog 10K	42:48	73.27	10km
2013		Result	WAVA	Distance
8 Sep	English Half Marathon	1:30:06	74.91	13.1mi
11 Aug	Welcome Tavern 10k	42:41	72.83	10km
7 Jul	Crosby Lakeside Adventure Centre Open Water Swim	37:30	0.00	1500m
20 Jun	Warrington Road Runners 10k	43:02	72.24	10km
16 Jun	Southport Marine Lake Triathlon	17:12 / 41:39 / 21:58	0.00	0.75km/20km/5km
9 Jun	Cheshire triathlon - capesthorn hall. Sprint	19:33 / 52:01 / 23:12	0.00	0.75km/26km/5km
17 Mar	Liverpool Half Marathon PB	1:26:52	77.70	13.1mi
10 Feb	Southport Mad Dog 10K SB	40:21	77.04	10km
2012		Result	WAVA	Distance
4 Nov	Lancaster Half Marathon SB	1:28:05	75.94	13.1mi
14 Oct	Run Liverpool Marathon SB	3:09:51	74.20	26.2mi
7 Oct	Ormskirk 10km SB	40:04	76.92	10km
8 Sep	Tatton Sprint Triathlon	14:48 / 35:20 / 23:36	0.00	750metres/19km/5km
19 Aug	Birchwood 10k	42:24	72.69	10km
10 Jun	Cheshire Triathlon- Capesthorn Hall (Sprint)	15:28 / 51:06 / 23:31	0.00	750metres/26miles/5km
27 May	Crosby Lakeside Aquathlon	13:36 / 21:28	0.00	0.75km/5km
13 May	Port Sunlight 10k	41:15	74.71	10km
22 Apr	London Marathon	3:14:03	72.59	26.2mi
18 Mar	Liverpool Half Marathon	1:32:29	72.33	13.1mi
2011		Result	WAVA	Distance
2 Oct	Cheshire Triathlon - Capesthorne Hall (super sprint)	10:00 / 28:37 / 11:52	0.00	0.4km/9.5km/2.5km
10 Sep	Tatton Super Sprint Triathlon	10:46 / 19:55 / 12:53	0.00	400metres/9.5km/2.5km
2010		Result	WAVA	Distance
30 May	Mersey Tunnel 10K	43:32	69.60	10km
25 Apr	London Marathon SB	3:15:23	70.83	26.2mi
17 Apr	Belle Vue House 10k SB	42:55	70.60	10km
2009		Result	WAVA	Distance
4 Oct	Liverpool 10K SB	40:29	74.21	10km
20 Sep	Berlin Marathon SB	3:10:15	72.12	26.2mi
23 Aug	Birchwood 10k	40:50	73.57	10km
18 Jun	Warrington Road Runners 10K	40:58	73.33	10km
31 May	Mersey Tunnel 10K	40:45	73.72	10km
20 Apr	Boston Marathon	3:11:59	71.47	26.2mi
10 Apr	Brooks Southport Good Friday Races PB	25:28	74.58	4mi
15 Mar	Trimpell 20 SB	2:29:05	68.40	20mi
2008		Result	WAVA	Distance
5 Oct	Liverpool 10K	42:10	70.65	10km
21 Sep	Ormskirk 10k	42:05	70.79	10km
19 Jun	Warrington Road Runners 10K SB	41:22	72.02	10km
5 May	Gillions Waterloo 15k race PB	1:03:56	71.07	15km
2 Mar	Liverpool Half Marathon SB	1:28:45	72.78	13.1mi
2007		Result	WAVA	Distance
7 Oct	Chicago Marathon SB	3:54:39	57.47	26.2mi
23 Sep	Formby 10K SB	42:33	69.43	10km
7 May	Waterloo 15k SB	1:04:56	69.38	15km
1 Apr	April Fool Races SB	26:17	71.18	4mi
25 Mar	Liverpool Half Marathon SB	1:31:45	69.80	13.1mi
2006		Result	WAVA	Distance
5 Nov	ING New York City Marathon SB	3:21:02	66.51	26.2mi
8 Oct	Liverpool 10K SB	41:08	71.24	10km
17 Sep	Formby Trail 10k	44:19	66.12	10km
20 Aug	Birchwood 10k	42:48	68.47	10km
29 Jun	Warrington Road Runners 10k	42:57	68.23	10km
23 Apr	London Marathon	3:26:50	64.65	26.2mi
19 Mar	Liverpool Half Marathon SB	1:31:26	69.44	13.1mi
2005		Result	WAVA	Distance
9 Oct	Liverpool 10K SB	41:36	69.87	10km
11 Sep	Formby Trail	43:18	67.13	10km
29 Jun	Edge Hill 5k SB	20:01	71.52	5km
2 May	Waterloo 15k SB	1:10:46	62.61	15km
13 Mar	Liverpool Half Marathon SB	1:35:56	65.63	13.1mi
2004		Result	WAVA	Distance
10 Oct	L1310K Half-Marathon SB	1:36:57	64.41	13.1mi
5 Sep	Formby Trail 10K SB	44:59	64.09	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	20	0	0	0	0	0	0	0	0	0	0	0	20
2023	173	32	0	0	0	0	0	0	0	0	0	0	205
2023	0	44	0	0	0	0	0	0	0	0	0	0	44
2022	31	21	8	0	9	13	13	2	15	18	10	0	141
2022	0	0	0	0	0	0	1.8	1.2	0	0	6.1	0	9.1
2022	208	179	151	132	193	159	171	157	198	148	76	19	1792
2022	2	0	0	2	0	0	0	0	0	0	0	0	4
2021	0	47	44	29	8	12	6	26	30	14	7	24	248
2021	0	0	0	0	0.4	0	0	2	0	2.7	11.9	0.4	17.4
2021	205	220	252	247	176	167	157	205	197	136	128	157	2249
2021	0	0	0	0	0	0	0	0	0	0	1	0	1
2020	15	0	0	0	0	0	0	12	0	0	0	5	32
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	23	8	2	0	0	4	7	0	4	21	5	8	83
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	16	6	0	6	4	2	0	9	0	0	0	21	65
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	27	22	14	22	11	5	8	14	16	11	3	13	166
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	0	0	0	4	3	0	10	0	0	17	0	17	51
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	6.6	3.6	4.1	96.5
2015	154	213	251	166	154	109	83	202	208	116	76	133	1865
2015	0	23	20	19	145	22	70	112	57	16	33	13	528
2014	0	0	0	0	0	0	0	13	8	5	5	0	31
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	0	0	0	0	5	0	5	0	2	9	6	5	32
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	165	126	109	54	155	0	7	819
2012	0	0	6	0	0	0	0	0	0	0	0	4	10
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	1	5	2	16	0	0	4	0	0	0	4	32
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	0	0	0	23	24	0	0	47
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	0	0	0	0	0	0	0	0	0	3	0	3
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

Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17	Wed 18th Jan Jan 18	Thu 19th Jan Jan 19
6.1mi, 47:05 Run - General Split Summary === 1) 1m - 8:14(8:14/m) 120cal 7.29/7.6mph 2) 1m - 7:59(7:59/m) 118cal 7.52/7.72mph 3) 1m - 7:43(7:43/m) 120cal 7.77/8.18mph 4) 1m - 7:35(7:35/m) 117cal 7.9/8.45mph 5) 1m - 7:29(7:29/m) 119cal 8.02/8.41mph 6) 1m - 7:36(7:36/m) 120cal 7.89/8.39mph 7) 0.06m - 28(7:34/m) 7cal 7.93/7.99mph Add a comment	2.6mi, 28:15 Walk - General Add a comment 3mi, 2:45:00 Cross - Golf Add a comment	8.7mi, 1:09:10 Run - General Split Summary === 1) 1m - 8:17(8:17/m) 121cal 7.25/8.2mph 2) 1m - 7:55(7:55/m) 117cal 7.57/8.45mph 3) 1m - 7:56(7:56/m) 126cal 7.56/10.58mph 4) 1m - 8:01(8:01/m) 124cal 7.48/8.18mph 5) 1m - 7:58(7:58/m) 115cal 7.53/8.1mph 6) 1m - 7:54(7:54/m) 111cal 7.6/7.97mph 7) 1m - 7:56(7:56/m) 117cal 7.56/8.08mph 8) 1m - 8:02(8:02/m) 117cal 7.47/7.95mph 9) 0.65m - 5:10(7:56/m) 79cal 7.57/8.27mph Add a comment	6.6mi, 52:50 Run - General Split Summary === 1) 1m - 8:04(8:04/m) 110cal 7.44/8.43mph 2) 1m - 7:57(7:57/m) 119cal 7.55/8.33mph 3) 1m - 8:00(8:00/m) 122cal 7.5/7.99mph 4) 1m - 7:58(7:58/m) 116cal 7.53/7.85mph 5) 1m - 8:04(8:04/m) 121cal 7.44/7.89mph 6) 1m - 8:01(8:01/m) 119cal 7.49/8.01mph 7) 0.6m - 4:46(7:57/m) 70cal 7.55/8.14mph Add a comment 3mi, 1:00:28 Walk - General Split Summary === 1) 1m - 21:44(21:44/m) 83cal 2.76/3.92mph 2) 1m - 21:11(21:11/m) 81cal 2.83/4.28mph 3) 0.95m - 17:32(18:26/m) 81cal 3.25/3.44mph Add a comment	1.5mi, 30:00 Walk - General Add a comment 11.7mi, 1:38:05 Run - Medium Long Run Split Summary === 1) 1m - 8:38(8:38/m) 114cal 6.95/7.6mph 2) 1m - 8:24(8:24/m) 120cal 7.14/7.68mph 3) 1m - 8:07(8:07/m) 122cal 7.4/7.58mph 4) 1m - 8:08(8:08/m) 122cal 7.38/7.68mph 5) 1m - 8:12(8:12/m) 119cal 7.31/7.64mph 6) 1m - 8:21(8:21/m) 117cal 7.18/7.43mph 7) 1m - 8:21(8:20/m) 119cal 7.19/7.56mph 8) 1m - 8:23(8:23/m) 115cal 7.15/7.83mph 9) 1m - 8:20(8:20/m) 117cal 7.19/7.66mph 10) 1m - 8:38(8:38/m) 115cal 6.95/7.87mph 11) 1m - 8:32(8:32/m) 118cal 7.04/7.78mph 12) 0.7m - 6:01(8:37/m) 84cal 6.97/7.39mph Add a comment	4.3mi, 3:30:00 Cross - Golf Add a comment	10.3mi, 1:20:20 Run - General Split Summary === 1) 1m - 8:04(8:04/m) 119cal 7.44/7.81mph 2) 1m - 7:46(7:46/m) 123cal 7.72/8.12mph 3) 1m - 7:46(7:46/m) 124cal 7.73/8.87mph 4) 1m - 7:43(7:43/m) 124cal 7.77/8.04mph 5) 1m - 7:38(7:38/m) 116cal 7.86/8.25mph 6) 1m - 7:57(7:57/m) 121cal 7.54/8.37mph 7) 1m - 7:48(7:48/m) 118cal 7.69/8.22mph 8) 1m - 7:47(7:47/m) 123cal 7.7/7.95mph 9) 1m - 7:53(7:53/m) 121cal 7.62/7.81mph 10) 1m - 7:47(7:47/m) 118cal 7.7/8.6mph 11) 0.28m - 2:10(7:46/m) 33cal 7.73/8.06mph Add a comment 1.6mi, 42:10 Walk - General Split Summary === 1) 1m - 31:42(31:42/m) 83cal 1.89/4.68mph 2) 0.55m - 10:29(19:05/m) 45cal 3.14/3.59mph Add a comment
Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24	Wed 25th Jan Jan 25	Thu 26th Jan Jan 26
4.3mi, 3:32:00 Cross - Golf Add a comment	14.1mi, 1:53:27 Run - General Split Summary === 1) 1m - 8:13(8:13/m) 122cal 7.31/8.01mph 2) 1m - 8:04(8:04/m) 125cal 7.44/7.64mph 3) 1m - 7:52(7:52/m) 121cal 7.63/8.33mph 4) 1m - 7:58(7:58/m) 116cal 7.53/8.01mph 5) 1m - 8:01(8:01/m) 118cal 7.49/7.85mph 6) 1m - 7:53(7:53/m) 116cal 7.61/7.85mph 7) 1m - 7:58(7:58/m) 118cal 7.53/8.29mph 8) 1m - 7:55(7:55/m) 113cal 7.58/8.62mph 9) 1m - 8:19(8:19/m) 110cal 7.22/7.68mph 10) 1m - 8:13(8:13/m) 116cal 7.3/8.41mph 11) 1m - 8:04(8:04/m) 123cal 7.44/8.1mph 12) 1m - 8:11(8:11/m) 115cal 7.34/8.12mph 13) 1m - 8:04(8:04/m) 119cal 7.43/7.99mph 14) 1m - 8:07(8:07/m) 117cal 7.39/7.87mph 15) 0.07m - 36(8:07/m) 9cal 7.4/7.83mph Add a comment	8mi, 1:00:45 Run - Intervals Split Summary === 1) 1m - 7:53(7:53/m) 120cal 7.61/7.91mph 2) 1m - 7:31(7:31/m) 121cal 7.98/8.79mph 3) 1m - 7:37(7:37/m) 121cal 7.88/8.97mph 4) 1m - 7:18(7:18/m) 120cal 8.23/9.06mph 5) 1m - 7:00(7:00/m) 118cal 8.57/10.73mph 6) 1m - 7:17(7:17/m) 121cal 8.25/8.87mph 7) 1m - 7:42(7:42/m) 116cal 7.79/8.68mph 8) 1m - 8:26(8:26/m) 121cal 7.11/11.15mph 9) 0m - 2(7:31/m) 7.99/7.41mph Add a comment 3.8mi, 1:16:19 Walk - General Split Summary === 1) 1m - 18:54(18:54/m) 85cal 3.17/4.7mph 2) 1m - 21:04(21:04/m) 83cal 2.85/3.9mph 3) 1m - 22:22(22:22/m) 80cal 2.68/3.57mph 4) 0.75m - 13:58(18:36/m) 65cal 3.23/3.99mph Add a comment	1.9mi, 39:43 Walk - General Split Summary === 1) 1m - 22:35(22:35/m) 82cal 2.66/3.67mph 2) 0.88m - 17:08(19:31/m) 75cal 3.07/4.3mph Add a comment 0mi, 1:00:00 Cross - Golf Add a comment	17mi, 2:18:40 Run - Long Run Split Summary === 1) 1m - 8:19(8:19/m) 121cal 7.22/7.87mph 2) 1m - 8:05(8:05/m) 122cal 7.42/7.66mph 3) 1m - 7:56(7:56/m) 116cal 7.56/8.62mph 4) 1m - 8:01(8:01/m) 118cal 7.49/7.97mph 5) 1m - 8:01(8:01/m) 117cal 7.48/8.14mph 6) 1m - 8:03(8:03/m) 113cal 7.45/7.97mph 7) 1m - 8:08(8:08/m) 122cal 7.38/7.95mph 8) 1m - 8:13(8:13/m) 122cal 7.3/7.7mph 9) 1m - 8:04(8:04/m) 116cal 7.44/7.74mph 10) 1m - 8:06(8:06/m) 122cal 7.41/7.78mph 11) 1m - 8:12(8:12/m) 120cal 7.31/7.87mph 12) 1m - 7:57(7:57/m) 110cal 7.55/7.95mph 13) 1m - 8:09(8:09/m) 121cal 7.37/7.68mph 14) 1m - 8:15(8:15/m) 120cal 7.27/7.87mph 15) 1m - 8:22(8:22/m) 112cal 7.17/7.51mph 16) 1m - 8:19(8:19/m) 115cal 7.22/9.1mph 17) 1m - 8:27(8:27/m) 118cal 7.09/7.87mph 18) 0m - 2(8:16/m) 7.25/7.39mph Add a comment	7mi, 56:12 Run - General Split Summary === 1) 1m - 8:17(8:17/m) 119cal 7.24/7.68mph 2) 1m - 8:00(8:00/m) 118cal 7.51/7.72mph 3) 1m - 7:45(7:45/m) 122cal 7.75/7.97mph 4) 1m - 7:56(7:56/m) 115cal 7.57/8.31mph 5) 1m - 8:01(8:01/m) 119cal 7.49/8.18mph 6) 1m - 8:00(8:00/m) 116cal 7.5/7.76mph 7) 1m - 7:54(7:54/m) 113cal 7.59/8.14mph 8) 0.04m - 20(7:43/m) 4cal 7.77/7.03mph Add a comment 6mi, 4:15:00 Cross - Golf Add a comment	-
Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31	Wed 1st Feb Feb 1	Thu 2nd Feb Feb 2
9.8mi, 1:17:43 Run - Steady-State Split Summary === 1) 1m - 7:56(7:56/m) 116cal 7.57/9.18mph 2) 1m - 7:52(7:52/m) 124cal 7.62/7.99mph 3) 1m - 7:49(7:49/m) 123cal 7.67/8.35mph 4) 1m - 7:50(7:50/m) 122cal 7.65/8.1mph 5) 1m - 7:53(7:53/m) 117cal 7.61/8.18mph 6) 1m - 7:58(7:58/m) 121cal 7.53/8.06mph 7) 1m - 8:02(8:02/m) 115cal 7.46/8.1mph 8) 1m - 7:54(7:54/m) 116cal 7.6/8.45mph 9) 1m - 7:53(7:53/m) 118cal 7.62/8.45mph 10) 0.82m - 6:36(8:03/m) 99cal 7.46/8.08mph Add a comment 4mi, 2:00:00 Cross - Golf Add a comment	-	-	9mi, 1:12:00 Run - Steady-State Split Summary === 1) 1m - 8:13(8:13/m) 122cal 7.3/7.95mph 2) 1m - 7:52(7:52/m) 123cal 7.63/7.85mph 3) 1m - 7:57(7:57/m) 126cal 7.55/8.01mph 4) 1m - 8:01(8:01/m) 126cal 7.49/8.1mph 5) 1m - 8:02(8:02/m) 123cal 7.47/7.91mph 6) 1m - 7:50(7:50/m) 119cal 7.66/8.01mph 7) 1m - 8:07(8:07/m) 118cal 7.39/8.12mph 8) 1m - 8:04(8:04/m) 122cal 7.44/7.99mph 9) 1m - 7:52(7:52/m) 120cal 7.62/7.97mph 10) 0.01m - 3(7:57/m) 7.54/7.49mph Add a comment 0mi, 30:00 Cross - Golf Add a comment	17.3mi, 2:26:27 Run - Long Run Split Summary === 1) 1m - 8:20(8:20/m) 122cal 7.21/7.78mph 2) 1m - 8:03(8:03/m) 122cal 7.45/8.25mph 3) 1m - 8:13(8:13/m) 115cal 7.29/7.87mph 4) 1m - 7:59(7:59/m) 123cal 7.51/7.89mph 5) 1m - 7:55(7:55/m) 123cal 7.57/7.81mph 6) 1m - 8:05(8:05/m) 123cal 7.42/7.72mph 7) 1m - 8:11(8:11/m) 119cal 7.33/7.93mph 8) 1m - 8:07(8:07/m) 118cal 7.39/8.33mph 9) 1m - 8:08(8:08/m) 123cal 7.38/7.83mph 10) 1m - 8:12(8:12/m) 118cal 7.31/7.76mph 11) 1m - 8:27(8:27/m) 117cal 7.1/9.2mph 12) 1m - 8:45(8:45/m) 119cal 6.86/7.6mph 13) 1m - 8:47(8:47/m) 122cal 6.83/8.79mph 14) 1m - 9:05(9:05/m) 119cal 6.6/7.53mph 15) 1m - 9:09(9:09/m) 120cal 6.56/7.45mph 16) 1m - 9:21(9:21/m) 120cal 6.41/7.31mph 17) 1m - 9:15(9:15/m) 121cal 6.49/7.87mph 18) 0.25m - 2:22(9:21/m) 30cal 6.42/7.24mph Add a comment	6.2mi, 4:15:00 Cross - Golf Add a comment	10.1mi, 1:23:03 Run - Steady-State Split Summary === 1) 1m - 8:24(8:24/m) 119/135bpm [999b/mi] 46cal 7.15/7.83mph 2) 1m - 8:23(8:23/m) 136/141bpm [1139b/mi] 114cal 7.16/7.49mph 3) 1m - 8:12(8:12/m) 136/145bpm [1115b/mi] 108cal 7.32/7.83mph 4) 1m - 8:03(8:03/m) 138/148bpm [1111b/mi] 107cal 7.45/8.47mph 5) 1m - 8:06(8:06/m) 140/150bpm [1134b/mi] 107cal 7.41/8.41mph 6) 1m - 8:03(8:03/m) 139/148bpm [1118b/mi] 103cal 7.46/7.76mph 7) 1m - 8:16(8:16/m) 141/148bpm [1164b/mi] 106cal 7.27/7.78mph 8) 1m - 8:20(8:20/m) 140/151bpm [1168b/mi] 103cal 7.19/8.68mph 9) 1m - 8:18(8:18/m) 139/149bpm [1155b/mi] 95cal 7.22/7.97mph 10) 1m - 8:01(8:01/m) 142/148bpm [1137b/mi] 100cal 7.49/8.35mph 11) 0.12m - 58(7:44/m) 149/152bpm [1153b/mi] 14cal 7.76/7.66mph Add a comment
Fri 3rd Feb Feb 3	Sat 4th Feb Feb 4	Sun 5th Feb Feb 5	Mon 6th Feb Feb 6	Tue 7th Feb Feb 7	Wed 8th Feb Feb 8	Thu 9th Feb Feb 9
-	3.1mi, 21:01 Run - General Split Summary === 1) 1m - 6:43(6:43/m) 140/158bpm [941b/mi] 61cal 8.92/12.65mph 2) 1m - 6:43(6:43/m) 157/162bpm [1056b/mi] 105cal 8.92/9.41mph 3) 1m - 6:54(6:54/m) 162/169bpm [1118b/mi] 113cal 8.69/9.1mph 4) 0.11m - 40(6:12/m) 164/165bpm [1018b/mi] 10cal 9.67/9.29mph Add a comment	-	19.1mi, 2:45:34 Run - General Split Summary === 1) 1m - 8:17(8:17/m) 135/147bpm [1119b/mi] 110cal 7.24/7.91mph 2) 1m - 8:20(8:20/m) 134/146bpm [1116b/mi] 103cal 7.21/7.93mph 3) 1m - 8:53(8:53/m) 137/145bpm [1217b/mi] 113cal 6.76/8.68mph 4) 1m - 9:12(9:12/m) 132/145bpm [1214b/mi] 105cal 6.52/7.03mph 5) 1m - 9:41(9:41/m) 133/139bpm [1288b/mi] 109cal 6.2/6.55mph 6) 1m - 9:19(9:19/m) 133/139bpm [1240b/mi] 99cal 6.44/8.1mph 7) 1m - 9:29(9:29/m) 134/140bpm [1271b/mi] 103cal 6.33/6.76mph 8) 1m - 9:25(9:25/m) 140/155bpm [1319b/mi] 110cal 6.37/7.66mph 9) 1m - 8:54(8:54/m) 144/153bpm [1283b/mi] 120cal 6.74/7.74mph 10) 1m - 8:38(8:38/m) 142/150bpm [1225b/mi] 105cal 6.95/7.41mph 11) 1m - 8:00(8:00/m) 134/148bpm [1072b/mi] 78cal 7.5/8.87mph 12) 1m - 8:07(8:07/m) 141/151bpm [1144b/mi] 95cal 7.4/9.43mph 13) 1m - 8:14(8:14/m) 138/145bpm [1135b/mi] 95cal 7.29/7.87mph 14) 1m - 8:20(8:20/m) 143/149bpm [1192b/mi] 105cal 7.2/7.74mph 15) 1m - 8:13(8:13/m) 145/150bpm [1191b/mi] 106cal 7.31/7.78mph 16) 1m - 8:24(8:24/m) 143/154bpm [1202b/mi] 94cal 7.14/7.47mph 17) 1m - 8:33(8:33/m) 144/153bpm [1230b/mi] 101cal 7.02/7.7mph 18) 1m - 8:34(8:34/m) 145/153bpm [1241b/mi] 103cal 7.01/7.62mph 19) 1m - 8:25(8:25/m) 152/158bpm [1279b/mi] 121cal 7.13/7.78mph 20) 0.07m - 37(8:18/m) 153/155bpm [1270b/mi] 8cal 7.23/7.28mph Add a comment	-	43.9mi, 4:59:39 Bike - General Split Summary === 1) 5m - 43:52(8:46/m) 903cal 6.84/33.19mph 2) 5m - 29:17(5:51/m) 706cal 10.25/37.19mph 3) 5m - 41:43(8:21/m) 1054cal 7.19/32.16mph 4) 5m - 34:59(7:00/m) 761cal 8.58/38.8mph 5) 5m - 40:59(8:12/m) 980cal 7.32/30.24mph 6) 5m - 27:43(5:33/m) 1075cal 10.82/33.1mph 7) 5m - 30:00(6:00/m) 626cal 10/32.12mph 8) 5m - 32:36(6:31/m) 816cal 9.2/29.85mph 9) 3.87m - 18:32(4:47/m) 486cal 12.54/28.36mph Add a comment	-

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