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2old M60

About

Race Times

All Races

Mileage

Training

Liverpool Pembroke & Sefton Harriers & AC

Races
190
Miles
23178
Miles
572
Miles
3662
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

29 Jun 19	Ormskirk parkrun
30 Jun 19	Southport half marathon
13 Jul 19	Ormskirk parkrun
26 Jul 19	Scorcher Running Festival Day 1
27 Jul 19	Ormskirk parkrun
31 Jul 19	Scorcher Running Festival Day 6
04 Aug 19	Scorcher Running Festival Day 10
11 Aug 19	Preston 10 miler
08 Sep 19	The Aintree Classic 10km Run
15 Sep 19	English Half Marathon
06 Oct 19	MBNA Chester Marathon

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	68	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	24	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	0	0	0	0	0	0	0.6
2019	173	221	241	173	186	181	0	0	0	0	0	0	1174
2019	0	0	6	0	7	0	0	0	0	0	0	0	13
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

Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4
9mi, 1:15:12 Running - Easy Split Summary === 1) 1m - 8:59(8:59/m) 123/144bpm 66cal 6.68/7.7mph 2) 1m - 8:50(8:50/m) 127/131bpm 98cal 6.79/7.18mph 3) 1m - 8:59(8:59/m) 130/136bpm 99cal 6.68/6.87mph 4) 1m - 8:59(8:59/m) 133/138bpm 101cal 6.67/6.99mph 5) 1m - 8:56(8:56/m) 135/139bpm 101cal 6.72/7.01mph 6) 1m - 9:00(9:00/m) 134/138bpm 99cal 6.67/7.12mph 7) 1m - 8:58(8:57/m) 135/138bpm 96cal 6.7/6.89mph 8) 1m - 8:59(8:59/m) 134/138bpm 93cal 6.68/6.91mph 9) 0.4m - 3:32(8:51/m) 134/138bpm 35cal 6.78/6.97mph Add a comment	17.5mi, 2:17:18 Running - Long Run Split Summary === 1) 1m - 8:16(8:16/m) 128/137bpm 93cal 7.26/7.78mph 2) 1m - 8:06(8:06/m) 133/142bpm 95cal 7.41/8.12mph 3) 1m - 8:06(8:06/m) 136/146bpm 94cal 7.41/9.68mph 4) 1m - 8:01(8:01/m) 140/146bpm 96cal 7.48/8.08mph 5) 1m - 7:52(7:52/m) 136/149bpm 86cal 7.63/9.64mph 6) 1m - 7:48(7:48/m) 140/148bpm 91cal 7.7/8.22mph 7) 1m - 7:47(7:47/m) 142/146bpm 92cal 7.7/7.99mph 8) 1m - 7:41(7:41/m) 138/145bpm 83cal 7.81/8.87mph 9) 1m - 7:47(7:47/m) 140/147bpm 84cal 7.71/8.01mph 10) 1m - 7:39(7:39/m) 140/145bpm 79cal 7.84/7.93mph 11) 1m - 7:57(7:57/m) 139/148bpm 78cal 7.54/8.18mph 12) 1m - 7:55(7:55/m) 143/150bpm 86cal 7.57/8.04mph 13) 1m - 7:47(7:47/m) 140/149bpm 72cal 7.71/8.25mph 14) 1m - 7:48(7:48/m) 143/151bpm 81cal 7.7/8.2mph 15) 1m - 7:47(7:47/m) 143/149bpm 81cal 7.71/8.25mph 16) 1m - 7:48(7:48/m) 146/153bpm 88cal 7.68/10.65mph 17) 1m - 7:34(7:34/m) 149/155bpm 90cal 7.92/9.58mph 18) 0.5m - 3:39(7:20/m) 153/158bpm 47cal 8.18/8.81mph Add a comment	6.2mi, 44:50 Running - Tempo Split Summary === 1) 1m - 8:11(8:11/m) 123/131bpm 91cal 7.34/7.74mph 2) 1m - 7:41(7:41/m) 132/141bpm 93cal 7.8/8.41mph 3) 1m - 7:16(7:16/m) 139/145bpm 91cal 8.25/9.25mph 4) 1m - 7:11(7:11/m) 143/150bpm 91cal 8.36/9.39mph 5) 1m - 6:27(6:27/m) 150/158bpm 87cal 9.3/9.89mph 6) 1m - 6:36(6:36/m) 155/161bpm 92cal 9.1/9.52mph 7) 0.22m - 1:29(6:41/m) 154/159bpm 20cal 8.98/9.66mph Add a comment	-	-	12.1mi, 1:36:19 Running - Medium Long Run Split Summary === 1) 1m - 8:14(8:14/m) 131/138bpm 103cal 7.29/8.01mph 2) 1m - 8:01(8:01/m) 129/136bpm 97cal 7.49/8.2mph 3) 1m - 8:00(8:00/m) 134/143bpm 102cal 7.5/8.1mph 4) 1m - 6:34(6:34/m) 133/144bpm 92cal 9.15/8.37mph 5) 1m - 9:21(9:21/m) 132/145bpm 95cal 6.42/8.39mph 6) 1m - 8:14(8:14/m) 133/140bpm 94cal 7.29/7.91mph 7) 1m - 8:01(8:01/m) 132/140bpm 85cal 7.49/8.14mph 8) 1m - 8:02(8:02/m) 133/142bpm 86cal 7.47/8.39mph 9) 1m - 7:49(7:49/m) 132/136bpm 78cal 7.68/8.12mph 10) 1m - 7:45(7:45/m) 130/137bpm 69cal 7.75/8.41mph 11) 1m - 7:29(7:29/m) 134/141bpm 78cal 8.02/8.37mph 12) 1m - 7:47(7:47/m) 134/141bpm 79cal 7.71/8.04mph 13) 0.14m - 1:04(7:49/m) 133/137bpm 9cal 7.67/7.76mph Add a comment	3.1mi, 17:46 Running - Intervals Split Summary === 1) 1m - 7:46(7:46/m) 150/161bpm 112cal 7.72/9.98mph 2) 1m - 7:38(7:38/m) 151/161bpm 111cal 7.86/8.85mph 3) 0.31m - 2:22(7:37/m) 159/161bpm 37cal 7.88/8.14mph Add a comment 2.2mi, 16:29 Running - Warm Up Split Summary === 1) 1m - 8:34(8:34/m) 129/137bpm 111cal 7.01/7.24mph 2) 0.95m - 7:55(8:20/m) 139/143bpm 109cal 7.2/7.41mph Add a comment 7.6mi, 59:48 Running - Steady-State Split Summary === 1) 1m - 8:18(8:18/m) 129/139bpm 105cal 7.23/7.6mph 2) 1m - 7:59(7:59/m) 133/138bpm 104cal 7.52/8.2mph 3) 1m - 7:46(7:46/m) 135/142bpm 101cal 7.72/8.22mph 4) 1m - 7:54(7:54/m) 132/142bpm 95cal 7.6/8.31mph 5) 1m - 7:56(7:56/m) 135/143bpm 99cal 7.56/7.95mph 6) 1m - 7:49(7:49/m) 137/142bpm 99cal 7.68/8.04mph 7) 1m - 7:51(7:51/m) 134/141bpm 89cal 7.65/8.45mph 8) 0.55m - 4:15(7:47/m) 135/141bpm 49cal 7.71/8.01mph Add a comment
Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10	Tue 11th Jun Jun 11
5mi, 32:20 Running - Race Split Summary === 1) 1m - 6:14(6:14/m) 150/159bpm 91cal 9.63/10mph 2) 1m - 6:31(6:31/m) 162/165bpm 107cal 9.22/9.77mph 3) 1m - 6:28(6:28/m) 163/167bpm 109cal 9.27/10.04mph 4) 1m - 6:29(6:29/m) 165/168bpm 111cal 9.26/9.93mph 5) 1m - 6:32(6:32/m) 165/168bpm 113cal 9.18/10.25mph 6) 0.02m - 7(5:09/m) 167/167bpm 1cal 11.65/10.37mph Add a comment 1.5mi, 10:38 Running - Warm Up Split Summary === 1) 1m - 7:05(7:05/m) 138/152bpm 66cal 8.48/9.37mph 2) 0.5m - 3:33(7:07/m) 145/148bpm 51cal 8.43/9.39mph Add a comment	5.7mi, 43:29 Running - Steady-State Split Summary === 1) 1m - 7:59(7:59/m) 129/139bpm 103cal 7.52/7.99mph 2) 1m - 7:31(7:31/m) 137/143bpm 104cal 7.97/8.25mph 3) 1m - 7:31(7:31/m) 138/145bpm 104cal 7.98/8.2mph 4) 1m - 7:51(7:51/m) 136/142bpm 104cal 7.64/8.1mph 5) 1m - 7:35(7:35/m) 138/142bpm 103cal 7.9/8.1mph 6) 0.66m - 5:01(7:35/m) 143/153bpm 70cal 7.91/8.27mph Add a comment	20.1mi, 2:44:10 Running - Long Run Split Summary === 1) 1m - 8:58(8:58/m) 129/139bpm 118cal 6.7/7.49mph 2) 1m - 8:30(8:30/m) 134/140bpm 116cal 7.06/9.18mph 3) 1m - 8:11(8:11/m) 135/138bpm 111cal 7.34/7.97mph 4) 1m - 8:29(8:29/m) 134/139bpm 109cal 7.07/8.08mph 5) 1m - 8:12(8:12/m) 135/145bpm 105cal 7.31/7.87mph 6) 1m - 7:56(7:56/m) 135/140bpm 99cal 7.56/8.2mph 7) 1m - 7:59(7:59/m) 134/139bpm 98cal 7.52/9.77mph 8) 1m - 7:55(7:55/m) 136/140bpm 97cal 7.58/7.87mph 9) 1m - 8:11(8:11/m) 133/139bpm 91cal 7.34/8.08mph 10) 1m - 7:55(7:55/m) 132/138bpm 78cal 7.59/8.75mph 11) 1m - 8:03(8:03/m) 133/141bpm 79cal 7.45/7.95mph 12) 1m - 8:09(8:09/m) 133/140bpm 77cal 7.37/7.72mph 13) 1m - 8:00(8:00/m) 133/139bpm 72cal 7.5/7.95mph 14) 1m - 7:54(7:54/m) 133/139bpm 71cal 7.6/7.83mph 15) 1m - 8:04(8:04/m) 137/143bpm 84cal 7.44/8.14mph 16) 1m - 8:14(8:14/m) 137/144bpm 84cal 7.28/7.64mph 17) 1m - 8:14(8:14/m) 137/143bpm 83cal 7.28/8.27mph 18) 1m - 8:05(8:05/m) 138/144bpm 83cal 7.42/7.89mph 19) 1m - 8:11(8:11/m) 137/141bpm 78cal 7.33/7.56mph 20) 1m - 8:29(8:29/m) 138/147bpm 83cal 7.08/7.47mph 21) 0.07m - 33(8:00/m) 146/147bpm 7cal 7.5/7.37mph Add a comment	-	6.5mi, 48:34 Running - Progressive Split Summary === 1) 1m - 8:40(8:40/m) 119/130bpm 103cal 6.93/7.76mph 2) 1m - 8:09(8:09/m) 130/133bpm 107cal 7.36/8.12mph 3) 1m - 7:44(7:44/m) 135/139bpm 105cal 7.77/8.39mph 4) 1m - 7:22(7:22/m) 139/149bpm 101cal 8.15/9.04mph 5) 1m - 6:42(6:42/m) 145/154bpm 95cal 8.95/9.46mph 6) 1m - 6:25(6:25/m) 150/157bpm 96cal 9.35/10.16mph 7) 0.5m - 3:33(7:04/m) 150/156bpm 52cal 8.49/8.95mph Add a comment	13mi, 1:37:48 Running - Medium Long Run Split Summary === 1) 1m - 7:50(7:50/m) 122cal 7.66/7.95mph 2) 1m - 7:26(7:26/m) 125cal 8.08/8.47mph 3) 1m - 7:23(7:23/m) 122cal 8.12/8.43mph 4) 1m - 7:29(7:29/m) 114cal 8.03/9.12mph 5) 1m - 7:37(7:37/m) 121cal 7.88/8.68mph 6) 1m - 7:32(7:32/m) 118cal 7.96/8.5mph 7) 1m - 7:19(7:19/m) 118cal 8.2/8.77mph 8) 1m - 7:29(7:29/m) 125cal 8.02/8.68mph 9) 1m - 7:22(7:22/m) 104cal 8.14/8.93mph 10) 1m - 7:41(7:41/m) 117cal 7.8/9mph 11) 1m - 7:34(7:34/m) 122cal 7.94/8.91mph 12) 1m - 7:24(7:24/m) 123cal 8.1/8.83mph 13) 1m - 7:23(7:23/m) 122cal 8.12/8.87mph 14) 0.04m - 19(8:34/m) 5cal 7/7.99mph Add a comment	8.1mi, 1:03:27 Running - Steady-State Split Summary === 1) 1m - 8:23(8:23/m) 135/138bpm 116cal 7.16/7.47mph 2) 1m - 8:25(8:25/m) 137/142bpm 117cal 7.13/7.31mph 3) 1m - 8:22(8:22/m) 140/145bpm 118cal 7.17/7.37mph 4) 1m - 8:22(8:22/m) 141/145bpm 118cal 7.17/7.37mph 5) 1m - 8:22(8:22/m) 142/146bpm 118cal 7.17/7.45mph 6) 1m - 8:12(8:12/m) 146/149bpm 120cal 7.31/7.49mph 7) 0.6m - 4:53(8:13/m) 147/150bpm 72cal 7.3/7.41mph Add a comment
Wed 12th Jun Jun 12	Thu 13th Jun Jun 13	Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16	Mon 17th Jun Jun 17	Tue 18th Jun Jun 18
9mi, 1:06:36 Running - Intervals Split Summary === 1) 1m - 8:12(8:12/m) 127/136bpm 106cal 7.32/8.52mph 2) 1m - 7:32(7:32/m) 132/144bpm 99cal 7.97/8.43mph 3) 1m - 7:13(7:13/m) 137/145bpm 101cal 8.31/8.91mph 4) 1m - 7:11(7:11/m) 145/158bpm 101cal 8.36/12.42mph 5) 1m - 6:50(6:50/m) 153/162bpm 106cal 8.79/11.42mph 6) 1m - 6:59(6:59/m) 157/163bpm 112cal 8.59/11.54mph 7) 1m - 7:17(7:17/m) 156/163bpm 117cal 8.24/12.11mph 8) 1m - 7:24(7:24/m) 147/162bpm 99cal 8.1/12.11mph 9) 1m - 7:42(7:42/m) 142/149bpm 97cal 7.8/8.25mph 10) 0.03m - 16(8:22/m) 146/147bpm 3cal 7.17/8.27mph Add a comment	8.4mi, 59:25 Running - Tempo Split Summary === 1) 1m - 8:27(8:27/m) 134/147bpm 70cal 7.1/7.28mph 2) 1m - 8:18(8:18/m) 144/148bpm 124cal 7.23/7.41mph 3) 1m - 8:10(8:10/m) 148/153bpm 124cal 7.34/7.58mph 4) 1m - 8:06(8:06/m) 148/153bpm 122cal 7.41/7.62mph 5) 1m - 7:50(7:50/m) 154/159bpm 124cal 7.66/8.01mph 6) 1m - 7:47(7:47/m) 157/160bpm 127cal 7.71/7.95mph 7) 1m - 7:47(7:47/m) 159/161bpm 129cal 7.7/7.83mph 8) 0.39m - 3:00(7:44/m) 158/160bpm 49cal 7.75/7.89mph Add a comment	-	1.2mi, 11:47 Running - Recovery Run Split Summary === 1) 1m - 9:26(9:26/m) 132/140bpm 128cal 6.36/6.82mph 2) 0.23m - 2:21(10:27/m) 129/133bpm 31cal 5.74/5.93mph Add a comment 3.2mi, 19:44 Running - parkrun Split Summary === 1) 1m - 6:10(6:10/m) 156/165bpm 99cal 9.74/12.82mph 2) 1m - 6:21(6:21/m) 166/168bpm 114cal 9.46/10.12mph 3) 1m - 6:24(6:24/m) 168/170bpm 118cal 9.39/9.91mph 4) 0.15m - 51(5:31/m) 168/169bpm 16cal 10.89/10.71mph Add a comment 3mi, 23:34 Running - Warm Up Split Summary === 1) 1m - 8:09(8:09/m) 138/151bpm 98cal 7.36/7.81mph 2) 1m - 7:44(7:44/m) 143/149bpm 114cal 7.76/8.47mph 3) 1m - 7:29(7:29/m) 144/152bpm 111cal 8.01/8.54mph 4) 0.03m - 12(7:23/m) 145/146bpm 2cal 8.13/7.99mph Add a comment	-	13.4mi, 1:45:25 Running - Medium Long Run Split Summary === 1) 1m - 8:21(8:21/m) 126/140bpm 107cal 7.19/9.81mph 2) 1m - 8:24(8:24/m) 134/146bpm 112cal 7.15/10.25mph 3) 1m - 7:39(7:39/m) 141/148bpm 107cal 7.84/8.64mph 4) 1m - 7:52(7:52/m) 140/147bpm 106cal 7.63/9.68mph 5) 1m - 7:48(7:48/m) 144/150bpm 110cal 7.69/9.29mph 6) 1m - 7:54(7:54/m) 143/151bpm 111cal 7.59/12.65mph 7) 1m - 7:35(7:35/m) 138/145bpm 91cal 7.91/8.85mph 8) 1m - 7:41(7:41/m) 135/146bpm 83cal 7.81/8.52mph 9) 1m - 7:39(7:39/m) 138/146bpm 91cal 7.84/9.46mph 10) 1m - 7:50(7:50/m) 138/144bpm 89cal 7.67/9.04mph 11) 1m - 7:41(7:41/m) 139/147bpm 86cal 7.81/8.89mph 12) 1m - 7:42(7:42/m) 139/146bpm 87cal 7.8/8.25mph 13) 1m - 7:39(7:39/m) 139/146bpm 81cal 7.85/9.14mph 14) 0.44m - 3:41(8:16/m) 142/149bpm 45cal 7.25/7.95mph Add a comment	-
Wed 19th Jun Jun 19	Thu 20th Jun Jun 20	Fri 21st Jun Jun 21	Sat 22nd Jun Jun 22	Sun 23rd Jun Jun 23	Mon 24th Jun Jun 24	Tue 25th Jun Jun 25
11mi, 1:19:22 Running - Intervals Split Summary === 1) 1m - 7:38(7:38/m) 130/142bpm 99cal 7.85/8.27mph 2) 1m - 7:26(7:26/m) 142/147bpm 107cal 8.07/8.68mph 3) 1m - 7:11(7:11/m) 142/150bpm 103cal 8.36/8.91mph 4) 1m - 7:11(7:11/m) 143/150bpm 102cal 8.36/9mph 5) 1m - 6:48(6:48/m) 146/153bpm 99cal 8.82/10mph 6) 1m - 7:20(7:20/m) 144/159bpm 98cal 8.18/11.33mph 7) 1m - 7:07(7:07/m) 153/161bpm 109cal 8.43/11.35mph 8) 1m - 7:00(7:00/m) 149/160bpm 100cal 8.57/11.08mph 9) 1m - 6:52(6:52/m) 150/160bpm 98cal 8.74/10.44mph 10) 1m - 7:04(7:04/m) 150/159bpm 100cal 8.5/10.18mph 11) 1m - 7:43(7:43/m) 146/151bpm 103cal 7.78/8.45mph 12) 0m - 2(7:40/m) 150/150bpm 7.83/8.1mph Add a comment	0.5mi, 4:43 Running - Warm Down Split Summary === 1) 0.48m - 4:43(9:52/m) 119/124bpm 57cal 6.08/6.62mph Add a comment 6.1mi, 40:12 Running - Race Split Summary === 1) 1m - 6:24(6:24/m) 151/160bpm 97cal 9.37/11.59mph 2) 1m - 6:26(6:26/m) 163/167bpm 110cal 9.33/9.71mph 3) 1m - 6:24(6:24/m) 167/169bpm 115cal 9.37/12.27mph 4) 1m - 6:54(6:54/m) 168/171bpm 127cal 8.7/10.73mph 5) 1m - 6:37(6:37/m) 168/170bpm 122cal 9.08/9.64mph 6) 1m - 6:45(6:45/m) 167/170bpm 123cal 8.9/11.02mph 7) 0.14m - 1:34(11:27/m) 162/169bpm 27cal 5.24/9.93mph 8) 0m - 3(23:18/m) 149/149bpm 1cal 2.57/3.92mph Add a comment 2mi, 15:24 Running - Warm Up Split Summary === 1) 1m - 7:39(7:39/m) 133/144bpm 101cal 7.85/8.66mph 2) 1m - 7:43(7:43/m) 139/149bpm 107cal 7.78/13.02mph Add a comment	18.5mi, 2:30:22 Running - Long Run Split Summary === 1) 1m - 8:36(8:36/m) 125/136bpm 110cal 6.97/7.72mph 2) 1m - 8:01(8:01/m) 133/142bpm 105cal 7.48/8.52mph 3) 1m - 7:59(7:59/m) 136/141bpm 109cal 7.51/8.27mph 4) 1m - 7:57(7:57/m) 137/144bpm 106cal 7.55/8.95mph 5) 1m - 7:57(7:57/m) 134/139bpm 98cal 7.54/8.06mph 6) 1m - 7:52(7:52/m) 134/141bpm 97cal 7.62/8.54mph 7) 1m - 7:55(7:55/m) 131/137bpm 88cal 7.58/8.06mph 8) 1m - 8:05(8:05/m) 131/137bpm 84cal 7.42/7.93mph 9) 1m - 8:03(8:03/m) 132/136bpm 87cal 7.46/7.81mph 10) 1m - 8:07(8:07/m) 130/143bpm 76cal 7.39/8.1mph 11) 1m - 8:05(8:05/m) 130/135bpm 73cal 7.43/7.76mph 12) 1m - 8:09(8:09/m) 130/136bpm 70cal 7.36/8.2mph 13) 1m - 8:12(8:12/m) 134/138bpm 89cal 7.32/7.66mph 14) 1m - 8:24(8:24/m) 134/141bpm 85cal 7.15/10.23mph 15) 1m - 8:18(8:18/m) 134/142bpm 82cal 7.23/8.14mph 16) 1m - 8:00(8:00/m) 134/140bpm 74cal 7.5/7.95mph 17) 1m - 8:07(8:07/m) 135/141bpm 76cal 7.4/7.99mph 18) 1m - 8:13(8:13/m) 135/141bpm 75cal 7.29/7.64mph 19) 0.5m - 4:21(8:43/m) 139/143bpm 46cal 6.89/7.62mph Add a comment	3.2mi, 19:51 Running - parkrun Split Summary === 1) 1m - 6:22(6:22/m) 149/159bpm 94cal 9.43/10.71mph 2) 1m - 6:20(6:20/m) 162/166bpm 107cal 9.48/11.48mph 3) 1m - 6:19(6:19/m) 167/169bpm 115cal 9.49/10mph 4) 0.15m - 50(5:30/m) 169/170bpm 15cal 10.9/10.67mph Add a comment 1.2mi, 10:11 Running - Warm Up Split Summary === 1) 1m - 8:19(8:19/m) 128/136bpm 109cal 7.22/7.95mph 2) 0.23m - 1:52(8:06/m) 133/137bpm 25cal 7.41/7.95mph Add a comment	3.8mi, 1:28:49 Cross-Training - Hiking Split Summary === 1) 1m - 22:00(22:00/m) 80cal 2.73/4.84mph 2) 1m - 27:08(27:08/m) 80cal 2.21/5.28mph 3) 1m - 21:49(21:49/m) 83cal 2.75/3.72mph 4) 0.79m - 17:52(22:37/m) 67cal 2.65/3.61mph Add a comment	15.3mi, 2:00:26 Running - Medium Long Run Split Summary === 1) 1m - 8:22(8:22/m) 126/136bpm 106cal 7.17/8.14mph 2) 1m - 7:47(7:47/m) 134/141bpm 107cal 7.7/8.25mph 3) 1m - 7:38(7:38/m) 134/141bpm 101cal 7.87/8.66mph 4) 1m - 7:41(7:41/m) 138/144bpm 103cal 7.81/8.47mph 5) 1m - 7:56(7:56/m) 138/146bpm 106cal 7.57/8.22mph 6) 1m - 8:20(8:20/m) 135/146bpm 102cal 7.2/8.39mph 7) 1m - 7:47(7:47/m) 135/144bpm 92cal 7.72/8.22mph 8) 1m - 8:10(8:10/m) 137/145bpm 102cal 7.34/8.31mph 9) 1m - 7:55(7:55/m) 132/141bpm 78cal 7.58/8.2mph 10) 1m - 7:54(7:54/m) 135/142bpm 84cal 7.59/7.93mph 11) 1m - 7:51(7:51/m) 132/141bpm 73cal 7.65/7.99mph 12) 1m - 7:47(7:47/m) 133/142bpm 75cal 7.71/8.81mph 13) 1m - 7:59(7:59/m) 135/144bpm 80cal 7.51/8.35mph 14) 1m - 7:38(7:38/m) 141/145bpm 95cal 7.85/8.31mph 15) 1m - 7:43(7:43/m) 143/149bpm 102cal 7.77/8.58mph 16) 0.25m - 1:58(7:54/m) 145/148bpm 26cal 7.59/8.14mph Add a comment	-

2019	Date	Result	WAVA
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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