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milemonster M40

About

Race Times

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Mileage

Training

Blog

Wrexham AAC

Races
261
Miles
53282
Miles
164
Miles
11111
Mile
4:59
5k
16:10
5M
26:30
10k
32:59
10M
54:14
Half
1:11:39
20M
1:56:00
Mara
2:33:30
100k
7:11:48

About Me

I have been running since March 2006 at the age of 26.

Real name Daniel Weston.

Still not sure why I run!

Current Status

Twitter @d_weston

Planned Races
25th Jul 21	Helena Tipping Memorial 10K
28th Aug 21	Leeds & Liverpool Canal 130
5th Sep 21	Village Bakery Half Marathon
26th Sep 21	Bartletts Farndon 10k

Best Badges

This user has collected 194 badges.

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2021 Targets

RUN
4000

Set your targets for 2021

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	178	0	0	0	0	0	0	0	0	0	0	0	178
2020	304	316	358	326	352	343	332	338	329	342	335	328	4003
2019	385	323	245	345	358	319	342	345	339	336	272	389	4000
2018	250	250	250	255	241	328	351	419	370	140	250	154	3258
2017	359	374	316	352	334	349	361	402	333	336	390	301	4207
2016	318	338	283	376	418	402	379	418	277	405	409	335	4358
2016	74	11	53	21	0	0	0	0	0	0	0	0	158
2015	345	331	356	283	315	265	398	391	368	371	394	396	4215
2015	146	48	186	136	167	126	73	63	109	84	53	42	1233
2014	434	403	370	319	357	393	502	419	362	265	305	353	4483
2014	83	62	53	149	186	103	83	21	167	241	146	127	1419
2013	343	341	401	273	306	325	402	407	315	362	388	452	4314
2013	66	0	22	66	243	197	319	143	264	152	88	66	1626
2012	313	343	318	329	302	262	381	414	374	286	245	328	3895
2012	245	192	230	206	99	292	40	22	22	44	44	0	1435
2011	7.5	6.9	7.6	4	3.4	0.9	2.7	0.5	0	0	0	0	33.4
2011	303	300	346	363	335	317	267	354	335	289	329	312	3851
2011	229	111	192	0	0	0	192	178	203	180	195	169	1648
2010	9.4	8	10.5	7.6	5	5	6.7	3.9	10.1	4.6	6	3.9	80.7
2010	191	197	261	392	298	241	251	302	216	159	321	327	3157
2010	250	159	227	182	205	205	302	159	227	184	135	161	2396
2009	0	0	0	0	0	0	0	20	11.5	7.7	4.9	5.9	50
2009	386	377	459	311	303	312	265	24	155	141	202	184	3120
2009	0	0	0	0	0	0	0	116	330	295	239	216	1196
2008	319	323	407	298	362	328	345	398	275	345	345	359	4103
2007	0	0	0	0	286	265	293	268	232	260	246	294	2143

Mon 21st Dec Dec 21	Tue 22nd Dec Dec 22	Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25	Sat 26th Dec Dec 26	Sun 27th Dec Dec 27
10.9mi, 1:15:45 Running - General Split Summary === 1) 1m - 7:25(7:25/m) 138/148bpm 96cal 8.08/9.2mph 2) 1m - 7:03(7:03/m) 150/161bpm 102cal 8.52/8.91mph 3) 1m - 7:05(7:05/m) 158/173bpm 108cal 8.48/9.08mph 4) 1m - 6:48(6:48/m) 154/166bpm 97cal 8.83/9.64mph 5) 1m - 6:47(6:47/m) 160/170bpm 104cal 8.85/9.81mph 6) 1m - 6:51(6:51/m) 153/165bpm 93cal 8.77/9.83mph 7) 1m - 6:51(6:51/m) 159/168bpm 101cal 8.76/9.18mph 8) 1m - 6:54(6:54/m) 156/165bpm 94cal 8.69/9.58mph 9) 1m - 6:51(6:51/m) 156/166bpm 93cal 8.76/9.54mph 10) 1m - 6:50(6:50/m) 161/172bpm 98cal 8.78/9.37mph 11) 0.92m - 6:22(6:55/m) 169/176bpm 101cal 8.68/9.27mph Add a comment	11.3mi, 1:17:54 Running - General Split Summary === 1) 1m - 7:04(7:04/m) 129/140bpm 80cal 8.5/9mph 2) 1m - 6:53(6:53/m) 130/135bpm 75cal 8.72/9.14mph 3) 1m - 6:37(6:37/m) 129/136bpm 66cal 9.06/9.73mph 4) 1m - 6:41(6:41/m) 132/144bpm 69cal 8.97/9.81mph 5) 1m - 6:47(6:47/m) 130/143bpm 63cal 8.85/9.46mph 6) 1m - 6:50(6:50/m) 133/143bpm 65cal 8.78/9.25mph 7) 1m - 6:37(6:37/m) 131/138bpm 56cal 9.07/9.89mph 8) 1m - 6:55(6:55/m) 130/137bpm 56cal 8.68/9.37mph 9) 1m - 6:58(6:58/m) 130/138bpm 54cal 8.61/9mph 10) 1m - 7:27(7:27/m) 131/138bpm 61cal 8.05/8.85mph 11) 1m - 7:09(7:09/m) 134/151bpm 63cal 8.4/9.25mph 12) 0.27m - 1:56(7:05/m) 137/140bpm 18cal 8.47/8.43mph Add a comment	2.9mi, 21:12 Running - General Split Summary === 1) 1m - 7:13(7:13/m) 159/171bpm 112cal 8.32/8.83mph 2) 1m - 7:40(7:40/m) 161/175bpm 120cal 7.82/8.64mph 3) 0.86m - 6:19(7:20/m) 160/170bpm 97cal 8.19/8.81mph Add a comment 3.1mi, 15:17 Running - Intervals Split Summary === 1) 1m - 4:41(4:41/m) 149/158bpm 69cal 12.82/12.88mph 2) 1m - 5:04(5:04/m) 153/172bpm 74cal 11.86/13.38mph 3) 1m - 4:55(4:55/m) 155/165bpm 72cal 12.21/14.46mph 4) 0.12m - 38(5:20/m) 153/155bpm 9cal 11.26/12.42mph Add a comment 2mi, 14:46 Running - General Split Summary === 1) 1m - 7:23(7:23/m) 141/149bpm 99cal 8.13/8.83mph 2) 1m - 7:16(7:16/m) 149/158bpm 102cal 8.27/9.08mph 3) 0.02m - 7(6:13/m) 157/158bpm 1cal 9.66/8.87mph Add a comment	2.4mi, 17:16 Running - General Split Summary === 1) 1m - 7:36(7:36/m) 146/160bpm 107cal 7.89/9.89mph 2) 1m - 7:16(7:16/m) 140/154bpm 90cal 8.26/9.66mph 3) 0.36m - 2:24(6:38/m) 140/156bpm 28cal 9.06/11.19mph Add a comment 11.1mi, 1:17:27 Running - General Split Summary === 1) 1m - 7:14(7:14/m) 150/162bpm 105cal 8.29/9.18mph 2) 1m - 6:58(6:58/m) 151/160bpm 101cal 8.61/9.25mph 3) 1m - 6:23(6:23/m) 151/168bpm 87cal 9.39/10.29mph 4) 1m - 6:42(6:42/m) 156/166bpm 99cal 8.96/9.41mph 5) 1m - 6:45(6:45/m) 155/161bpm 96cal 8.89/9.6mph 6) 1m - 6:56(6:56/m) 156/163bpm 99cal 8.66/9.35mph 7) 1m - 7:05(7:05/m) 158/165bpm 104cal 8.47/9.14mph 8) 1m - 7:04(7:04/m) 155/163bpm 95cal 8.49/9.06mph 9) 1m - 7:08(7:08/m) 158/164bpm 100cal 8.41/10.08mph 10) 1m - 7:33(7:33/m) 156/164bpm 100cal 7.95/8.77mph 11) 1m - 6:57(6:57/m) 157/165bpm 89cal 8.64/9.43mph 12) 0.1m - 43(6:52/m) 151/153bpm 6cal 8.73/8.89mph Add a comment	8.2mi, 56:41 Running - General Split Summary === 1) 1m - 7:05(7:05/m) 140/150bpm 94cal 8.46/9.08mph 2) 1m - 6:36(6:36/m) 149/168bpm 94cal 9.09/9.54mph 3) 1m - 6:44(6:44/m) 162/173bpm 106cal 8.91/9.87mph 4) 1m - 6:43(6:43/m) 156/163bpm 100cal 8.94/10.02mph 5) 1m - 6:55(6:55/m) 159/169bpm 105cal 8.68/9.12mph 6) 1m - 7:03(7:03/m) 163/172bpm 109cal 8.5/10.14mph 7) 1m - 7:08(7:08/m) 161/169bpm 108cal 8.41/9.04mph 8) 1m - 6:49(6:49/m) 156/166bpm 95cal 8.8/9.31mph 9) 0.23m - 1:37(7:08/m) 158/162bpm 23cal 8.42/8.83mph Add a comment	9.1mi, 1:02:55 Running - General Split Summary === 1) 1m - 6:58(6:58/m) 137/151bpm 89cal 8.62/9.6mph 2) 1m - 6:25(6:25/m) 147/158bpm 91cal 9.36/11.04mph 3) 1m - 6:34(6:34/m) 161/169bpm 103cal 9.15/9.77mph 4) 1m - 6:45(6:45/m) 163/173bpm 106cal 8.9/9.14mph 5) 1m - 6:52(6:52/m) 154/167bpm 96cal 8.73/8.97mph 6) 1m - 7:14(7:14/m) 155/163bpm 103cal 8.29/8.64mph 7) 1m - 7:05(7:05/m) 157/162bpm 101cal 8.47/9.04mph 8) 1m - 7:27(7:27/m) 165/175bpm 116cal 8.05/8.6mph 9) 1m - 7:08(7:08/m) 158/166bpm 100cal 8.41/10.35mph 10) 0.07m - 29(6:57/m) 163/165bpm 7cal 8.63/8.58mph Add a comment	8.4mi, 58:17 Running - General Split Summary === 1) 1m - 7:01(7:01/m) 119/131bpm 66cal 8.56/10.31mph 2) 1m - 6:48(6:48/m) 141/156bpm 90cal 8.83/9.37mph 3) 1m - 6:25(6:25/m) 151/162bpm 93cal 9.35/10.08mph 4) 1m - 6:30(6:30/m) 150/156bpm 92cal 9.23/10.1mph 5) 1m - 7:06(7:06/m) 152/164bpm 100cal 8.46/9.08mph 6) 1m - 7:13(7:13/m) 158/167bpm 108cal 8.31/8.97mph 7) 1m - 7:26(7:26/m) 157/167bpm 105cal 8.07/8.33mph 8) 1m - 7:06(7:06/m) 161/172bpm 106cal 8.45/9.66mph 9) 0.38m - 2:43(7:04/m) 151/164bpm 32cal 8.5/9.33mph Add a comment
Mon 28th Dec Dec 28	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
2.4mi, 19:49 Running - General Split Summary === 1) 1m - 8:46(8:46/m) 148/156bpm 128cal 6.84/8.75mph 2) 1m - 8:05(8:05/m) 160/169bpm 128cal 7.43/8.04mph 3) 0.37m - 2:58(8:04/m) 157/168bpm 43cal 7.43/9.54mph Add a comment 6.2mi, 33:32 Running - Tempo Split Summary === 1) 1m - 5:10(5:10/m) 161/169bpm 81cal 11.6/12.9mph 2) 1m - 5:20(5:20/m) 161/165bpm 84cal 11.26/12mph 3) 1m - 5:27(5:27/m) 161/170bpm 85cal 11.02/12.19mph 4) 1m - 5:27(5:27/m) 161/168bpm 85cal 11.01/11.59mph 5) 1m - 5:24(5:24/m) 162/169bpm 84cal 11.12/11.94mph 6) 1m - 5:29(5:29/m) 161/167bpm 84cal 10.94/11.44mph 7) 0.22m - 1:15(5:37/m) 166/171bpm 19cal 10.67/11.1mph Add a comment 2.2mi, 16:10 Running - General Split Summary === 1) 1m - 7:35(7:35/m) 142/151bpm 103cal 7.92/8.62mph 2) 1m - 7:16(7:16/m) 145/157bpm 99cal 8.26/13.71mph 3) 0.22m - 1:19(5:58/m) 152/158bpm 19cal 10.06/13.71mph Add a comment	11.2mi, 1:18:11 Running - General Split Summary === 1) 1m - 7:26(7:26/m) 149/162bpm 109cal 8.06/9.02mph 2) 1m - 6:57(6:57/m) 164/173bpm 112cal 8.64/9.04mph 3) 1m - 6:31(6:31/m) 160/170bpm 102cal 9.2/9.58mph 4) 1m - 6:46(6:46/m) 156/164bpm 101cal 8.86/9.68mph 5) 1m - 6:46(6:46/m) 158/173bpm 101cal 8.86/9.91mph 6) 1m - 7:05(7:05/m) 161/171bpm 109cal 8.47/8.87mph 7) 1m - 6:51(6:51/m) 157/171bpm 96cal 8.77/9.35mph 8) 1m - 7:12(7:12/m) 159/169bpm 105cal 8.34/9.18mph 9) 1m - 7:16(7:16/m) 158/169bpm 100cal 8.27/9.18mph 10) 1m - 7:14(7:14/m) 159/169bpm 100cal 8.3/10.12mph 11) 1m - 6:52(6:52/m) 161/172bpm 97cal 8.75/10.06mph 12) 0.18m - 1:16(7:05/m) 150/160bpm 10cal 8.46/8.25mph Add a comment	11.2mi, 1:17:51 Running - General Split Summary === 1) 1m - 7:18(7:18/m) 135/146bpm 92cal 8.22/9.23mph 2) 1m - 6:53(6:53/m) 150/164bpm 101cal 8.71/9.2mph 3) 1m - 6:39(6:39/m) 160/168bpm 104cal 9.03/9.56mph 4) 1m - 6:44(6:44/m) 160/167bpm 104cal 8.91/9.64mph 5) 1m - 6:46(6:46/m) 161/172bpm 105cal 8.87/9.87mph 6) 1m - 6:54(6:54/m) 158/168bpm 102cal 8.69/9.71mph 7) 1m - 6:54(6:54/m) 157/162bpm 100cal 8.69/9.23mph 8) 1m - 7:05(7:05/m) 155/162bpm 97cal 8.48/8.77mph 9) 1m - 7:00(7:00/m) 156/163bpm 97cal 8.58/9.16mph 10) 1m - 7:28(7:28/m) 158/173bpm 105cal 8.04/9.35mph 11) 1m - 6:58(6:58/m) 161/167bpm 102cal 8.61/10.79mph 12) 0.18m - 1:13(6:47/m) 159/161bpm 17cal 8.85/8.58mph Add a comment	9mi, 1:02:45 Running - General Split Summary === 1) 1m - 7:17(7:17/m) 139/152bpm 96cal 8.23/9.5mph 2) 1m - 6:55(6:55/m) 150/158bpm 102cal 8.67/8.95mph 3) 1m - 6:43(6:43/m) 154/164bpm 101cal 8.93/9.93mph 4) 1m - 6:36(6:36/m) 156/166bpm 99cal 9.09/9.68mph 5) 1m - 6:44(6:44/m) 158/169bpm 102cal 8.91/9.91mph 6) 1m - 6:56(6:56/m) 158/167bpm 103cal 8.66/9.33mph 7) 1m - 7:05(7:05/m) 156/172bpm 100cal 8.47/9.16mph 8) 1m - 7:24(7:24/m) 152/169bpm 89cal 8.11/8.7mph 9) 1m - 6:59(6:59/m) 151/164bpm 82cal 8.59/9.06mph 10) 0.02m - 6(5:49/m) 150/151bpm 1cal 10.3/8.54mph Add a comment	11.5mi, 1:18:54 Running - General Split Summary === 1) 1m - 7:04(7:04/m) 119/133bpm 69cal 8.48/9.56mph 2) 1m - 6:33(6:33/m) 133/142bpm 78cal 9.15/10.06mph 3) 1m - 6:22(6:22/m) 135/144bpm 74cal 9.42/10.04mph 4) 1m - 6:31(6:31/m) 134/141bpm 71cal 9.2/9.91mph 5) 1m - 6:36(6:36/m) 132/143bpm 64cal 9.1/9.83mph 6) 1m - 6:48(6:48/m) 133/137bpm 64cal 8.83/9.6mph 7) 1m - 6:46(6:46/m) 137/145bpm 70cal 8.87/9.5mph 8) 1m - 7:01(7:01/m) 137/144bpm 70cal 8.55/8.77mph 9) 1m - 7:17(7:17/m) 137/144bpm 71cal 8.23/8.41mph 10) 1m - 7:17(7:17/m) 139/146bpm 73cal 8.24/8.95mph 11) 1m - 7:26(7:26/m) 138/145bpm 68cal 8.08/8.77mph 12) 0.45m - 3:12(7:09/m) 138/144bpm 29cal 8.38/8.37mph Add a comment	11.1mi, 1:25:14 Running - General Split Summary === 1) 1m - 8:03(8:03/m) 136/146bpm 102cal 7.46/8.16mph 2) 1m - 7:38(7:38/m) 139/151bpm 96cal 7.86/8.6mph 3) 1m - 7:21(7:21/m) 150/163bpm 105cal 8.16/8.75mph 4) 1m - 7:19(7:19/m) 151/158bpm 102cal 8.21/8.58mph 5) 1m - 7:46(7:46/m) 153/162bpm 111cal 7.72/8.29mph 6) 1m - 7:44(7:44/m) 155/165bpm 111cal 7.75/8.54mph 7) 1m - 7:49(7:49/m) 158/166bpm 114cal 7.67/8.25mph 8) 1m - 7:53(7:53/m) 157/165bpm 112cal 7.61/8.08mph 9) 1m - 7:51(7:51/m) 157/163bpm 110cal 7.65/8.89mph 10) 1m - 7:48(7:48/m) 155/163bpm 103cal 7.69/8.22mph 11) 1m - 7:39(7:39/m) 158/165bpm 107cal 7.84/8.43mph 12) 0.05m - 23(7:29/m) 157/160bpm 5cal 8.01/7.2mph Add a comment	11.2mi, 1:17:08 Running - General Split Summary === 1) 1m - 6:56(6:56/m) 112/188bpm 57cal 8.65/9.77mph 2) 1m - 6:52(6:52/m) 182/190bpm 124cal 8.73/9.77mph 3) 1m - 6:50(6:50/m) 180/188bpm 120cal 8.79/9.02mph 4) 1m - 6:52(6:52/m) 182/189bpm 122cal 8.74/10.06mph 5) 1m - 6:42(6:42/m) 184/190bpm 120cal 8.95/9.64mph 6) 1m - 6:47(6:47/m) 186/192bpm 126cal 8.84/9.18mph 7) 1m - 6:43(6:43/m) 188/195bpm 126cal 8.93/9.6mph 8) 1m - 6:54(6:54/m) 187/188bpm 129cal 8.69/9.31mph 9) 1m - 7:08(7:08/m) 184/188bpm 129cal 8.41/8.87mph 10) 1m - 7:17(7:17/m) 184/189bpm 132cal 8.23/8.95mph 11) 1m - 6:54(6:54/m) 112/186bpm 57cal 8.7/9.62mph 12) 0.18m - 1:12(6:39/m) 83/120bpm 2cal 9.03/9.96mph Add a comment
Mon 4th Jan Jan 4	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
11.1mi, 1:23:42 Running - General Split Summary === 1) 1m - 7:46(7:46/m) 161/188bpm 106cal 7.72/8.85mph 2) 1m - 7:39(7:39/m) 165/184bpm 114cal 7.84/8.14mph 3) 1m - 6:45(6:45/m) 132/166bpm 71cal 8.89/9.83mph 4) 1m - 6:59(6:59/m) 159/182bpm 98cal 8.58/9.37mph 5) 1m - 7:19(7:19/m) 136/179bpm 73cal 8.21/8.87mph 6) 1m - 7:20(7:20/m) 152/165bpm 99cal 8.19/8.7mph 7) 1m - 7:20(7:20/m) 167/177bpm 114cal 8.18/8.85mph 8) 1m - 7:37(7:37/m) 161/167bpm 111cal 7.89/8.45mph 9) 1m - 7:46(7:46/m) 154/165bpm 96cal 7.73/8.1mph 10) 1m - 8:16(8:16/m) 155/163bpm 104cal 7.26/7.89mph 11) 1m - 7:52(7:52/m) 157/166bpm 102cal 7.63/8.97mph 12) 0.13m - 1:03(8:00/m) 160/162bpm 14cal 7.5/7.72mph Add a comment	11.1mi, 1:19:10 Running - General Split Summary === 1) 1m - 7:43(7:43/m) 172/186bpm 115cal 7.78/8.64mph 2) 1m - 7:36(7:36/m) 161/186bpm 109cal 7.89/8.29mph 3) 1m - 6:59(6:59/m) 119/138bpm 51cal 8.59/11.21mph 4) 1m - 7:02(7:02/m) 127/138bpm 54cal 8.53/9.31mph 5) 1m - 7:03(7:03/m) 128/142bpm 58cal 8.5/9mph 6) 1m - 6:50(6:50/m) 134/150bpm 65cal 8.77/9.98mph 7) 1m - 6:43(6:43/m) 139/176bpm 69cal 8.93/10.21mph 8) 1m - 7:03(7:03/m) 141/162bpm 76cal 8.5/9.25mph 9) 1m - 7:07(7:07/m) 141/163bpm 76cal 8.43/8.79mph 10) 1m - 7:29(7:29/m) 121/161bpm 59cal 8.01/8.77mph 11) 1m - 7:07(7:07/m) 173/185bpm 110cal 8.44/9.62mph 12) 0.06m - 26(7:11/m) 175/181bpm 7cal 8.35/8.35mph Add a comment	11mi, 1:16:12 Running - General Split Summary === 1) 1m - 7:25(7:25/m) 125/143bpm 83cal 8.09/9.04mph 2) 1m - 7:18(7:18/m) 130/148bpm 80cal 8.23/8.56mph 3) 1m - 6:42(6:42/m) 128/135bpm 71cal 8.97/10.04mph 4) 1m - 6:41(6:41/m) 130/143bpm 67cal 8.97/10.1mph 5) 1m - 6:45(6:45/m) 133/144bpm 74cal 8.89/9.66mph 6) 1m - 6:44(6:44/m) 137/143bpm 74cal 8.91/10.06mph 7) 1m - 6:36(6:36/m) 135/144bpm 67cal 9.08/9.96mph 8) 1m - 6:51(6:51/m) 139/146bpm 75cal 8.77/10.25mph 9) 1m - 7:03(7:03/m) 139/144bpm 71cal 8.5/9.18mph 10) 1m - 7:20(7:20/m) 138/146bpm 75cal 8.17/10.29mph 11) 0.96m - 6:47(7:03/m) 137/150bpm 68cal 8.51/9.91mph Add a comment	11mi, 1:16:07 Running - General Split Summary === 1) 1m - 7:24(7:24/m) 165/193bpm 105cal 8.11/8.89mph 2) 1m - 7:10(7:10/m) 182/188bpm 119cal 8.36/8.91mph 3) 1m - 6:51(6:51/m) 183/189bpm 118cal 8.77/9.35mph 4) 1m - 6:46(6:46/m) 183/186bpm 117cal 8.88/9.39mph 5) 1m - 6:43(6:43/m) 164/186bpm 94cal 8.93/9.83mph 6) 1m - 6:36(6:36/m) 185/189bpm 116cal 9.08/9.87mph 7) 1m - 6:43(6:43/m) 184/189bpm 116cal 8.94/9.75mph 8) 1m - 6:42(6:42/m) 186/189bpm 119cal 8.96/9.66mph 9) 1m - 6:45(6:45/m) 182/187bpm 117cal 8.88/9.6mph 10) 1m - 7:12(7:12/m) 154/184bpm 100cal 8.34/9.71mph 11) 1m - 7:07(7:07/m) 100/145bpm 30cal 8.44/9.5mph 12) 0.02m - 9(7:18/m) 142/143bpm 1cal 8.21/8.6mph Add a comment	11.1mi, 1:22:00 Running - General Split Summary === 1) 1m - 7:43(7:43/m) 174/188bpm 114cal 7.77/8.89mph 2) 1m - 7:19(7:19/m) 153/186bpm 93cal 8.2/8.56mph 3) 1m - 6:57(6:57/m) 134/142bpm 68cal 8.64/9.23mph 4) 1m - 6:53(6:53/m) 137/152bpm 70cal 8.72/9.35mph 5) 1m - 6:59(6:59/m) 138/169bpm 76cal 8.6/9.75mph 6) 1m - 7:06(7:06/m) 151/182bpm 84cal 8.45/9.04mph 7) 1m - 7:14(7:14/m) 150/184bpm 81cal 8.3/10mph 8) 1m - 7:30(7:30/m) 149/179bpm 83cal 8/8.64mph 9) 1m - 7:47(7:47/m) 169/186bpm 113cal 7.71/8.22mph 10) 1m - 8:10(8:10/m) 150/183bpm 94cal 7.35/7.87mph 11) 0.89m - 6:49(7:40/m) 167/185bpm 97cal 7.82/9.68mph 12) 0.2m - 1:34(7:47/m) 165/183bpm 23cal 7.71/8.37mph Add a comment	11.1mi, 1:12:51 Running - General Split Summary === 1) 1m - 7:22(7:22/m) 118/132bpm 61cal 8.14/9.35mph 2) 1m - 6:44(6:44/m) 131/142bpm 71cal 8.9/9.66mph 3) 1m - 6:24(6:24/m) 130/138bpm 67cal 9.38/10.1mph 4) 1m - 6:17(6:17/m) 135/142bpm 67cal 9.55/10.5mph 5) 1m - 6:21(6:21/m) 134/139bpm 71cal 9.44/10.31mph 6) 1m - 6:21(6:21/m) 137/144bpm 66cal 9.46/10.73mph 7) 1m - 6:14(6:14/m) 137/144bpm 70cal 9.63/10.52mph 8) 1m - 6:31(6:31/m) 131/149bpm 61cal 9.21/9.75mph 9) 1m - 6:36(6:36/m) 131/148bpm 60cal 9.08/9.52mph 10) 1m - 7:02(7:02/m) 135/149bpm 65cal 8.53/9.68mph 11) 1m - 6:19(6:19/m) 132/132bpm 56cal 9.51/11.25mph 12) 0.1m - 39(6:17/m) 132/132bpm 5cal 9.55/9.23mph Add a comment	11.4mi, 1:14:40 Running - General Split Summary === 1) 1m - 7:18(7:18/m) 172/194bpm 113cal 8.22/10.02mph 2) 1m - 6:51(6:51/m) 177/190bpm 113cal 8.75/9.58mph 3) 1m - 6:14(6:14/m) 130/138bpm 59cal 9.62/10.62mph 4) 1m - 6:15(6:15/m) 135/147bpm 62cal 9.59/10.42mph 5) 1m - 6:10(6:10/m) 128/142bpm 54cal 9.74/10.52mph 6) 1m - 6:23(6:23/m) 138/143bpm 59cal 9.41/10.16mph 7) 1m - 6:04(6:04/m) 137/144bpm 57cal 9.89/10.96mph 8) 1m - 6:25(6:25/m) 138/143bpm 64cal 9.35/9.98mph 9) 1m - 6:33(6:33/m) 138/141bpm 59cal 9.17/9.52mph 10) 1m - 6:42(6:42/m) 134/145bpm 60cal 8.96/10.02mph 11) 1m - 6:53(6:53/m) 135/145bpm 57cal 8.73/9.27mph 12) 0.43m - 2:52(6:36/m) 132/137bpm 21cal 9.08/9.98mph Add a comment
Mon 11th Jan Jan 11	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
11mi, 1:19:08 Running - General Split Summary === 1) 1m - 7:03(7:03/m) 166/189bpm 89cal 8.5/9.02mph 2) 1m - 7:13(7:13/m) 172/187bpm 112cal 8.32/8.83mph 3) 1m - 6:51(6:51/m) 172/188bpm 103cal 8.76/9.25mph 4) 1m - 6:53(6:53/m) 175/186bpm 107cal 8.71/9.48mph 5) 1m - 7:08(7:08/m) 181/188bpm 116cal 8.42/9.27mph 6) 1m - 7:04(7:04/m) 183/190bpm 118cal 8.48/9.06mph 7) 1m - 7:03(7:03/m) 182/188bpm 117cal 8.52/9.75mph 8) 1m - 7:11(7:11/m) 183/190bpm 119cal 8.35/8.97mph 9) 1m - 7:21(7:21/m) 169/189bpm 101cal 8.17/8.54mph 10) 1m - 7:38(7:38/m) 161/187bpm 97cal 7.85/8.91mph 11) 1m - 7:31(7:31/m) 182/185bpm 123cal 7.98/9.5mph 12) 0.02m - 11(8:04/m) 180/181bpm 3cal 7.44/8.01mph Add a comment	11.1mi, 1:20:53 Running - General Split Summary === 1) 1m - 7:18(7:18/m) 136/180bpm 75cal 8.22/9.16mph 2) 1m - 7:03(7:03/m) 141/154bpm 84cal 8.5/8.93mph 3) 1m - 6:51(6:51/m) 154/161bpm 93cal 8.76/9.16mph 4) 1m - 6:58(6:58/m) 161/170bpm 99cal 8.6/8.83mph 5) 1m - 7:12(7:12/m) 160/168bpm 101cal 8.34/8.79mph 6) 1m - 7:04(7:04/m) 158/168bpm 94cal 8.48/9.48mph 7) 1m - 7:13(7:13/m) 158/172bpm 92cal 8.32/9.64mph 8) 1m - 7:21(7:21/m) 156/165bpm 90cal 8.17/8.64mph 9) 1m - 7:38(7:38/m) 159/166bpm 98cal 7.87/8.64mph 10) 1m - 8:03(8:03/m) 162/170bpm 106cal 7.46/7.99mph 11) 1m - 7:30(7:30/m) 165/171bpm 104cal 8.01/9.2mph 12) 0.09m - 43(7:49/m) 159/163bpm 8cal 7.68/8.35mph Add a comment	11mi, 1:17:57 Running - General Split Summary === 1) 1m - 7:31(7:31/m) 154/183bpm 93cal 7.99/8.56mph 2) 1m - 7:13(7:13/m) 132/178bpm 71cal 8.32/9.06mph 3) 1m - 6:47(6:47/m) 138/177bpm 71cal 8.85/9.31mph 4) 1m - 6:33(6:33/m) 135/145bpm 65cal 9.15/9.81mph 5) 1m - 6:43(6:43/m) 142/175bpm 73cal 8.93/9.68mph 6) 1m - 6:48(6:48/m) 139/169bpm 70cal 8.83/9.85mph 7) 1m - 6:56(6:56/m) 137/167bpm 65cal 8.66/10.25mph 8) 1m - 7:13(7:13/m) 171/185bpm 109cal 8.32/9.12mph 9) 1m - 7:11(7:11/m) 166/185bpm 103cal 8.36/8.68mph 10) 1m - 7:40(7:40/m) 110/177bpm 35cal 7.83/8.89mph 11) 1m - 7:05(7:05/m) 162/177bpm 96cal 8.47/9mph 12) 0.04m - 19(7:20/m) 177/177bpm 4cal 8.17/8.31mph Add a comment	11mi, 1:15:27 Running - General Split Summary === 1) 1m - 7:17(7:17/m) 123/147bpm 73cal 8.23/9.14mph 2) 1m - 7:05(7:05/m) 129/143bpm 70cal 8.48/8.79mph 3) 1m - 6:38(6:38/m) 131/137bpm 80cal 9.05/9.79mph 4) 1m - 6:41(6:41/m) 133/146bpm 72cal 8.98/9.29mph 5) 1m - 6:44(6:44/m) 134/144bpm 68cal 8.92/9.5mph 6) 1m - 6:32(6:32/m) 135/148bpm 63cal 9.17/9.79mph 7) 1m - 6:40(6:40/m) 134/142bpm 59cal 8.99/10mph 8) 1m - 6:47(6:47/m) 139/144bpm 68cal 8.85/9.48mph 9) 1m - 6:50(6:50/m) 139/143bpm 69cal 8.78/9.12mph 10) 1m - 7:02(7:02/m) 141/155bpm 79cal 8.52/10.02mph 11) 1m - 6:58(6:58/m) 139/149bpm 74cal 8.61/9.64mph 12) 0.04m - 13(5:35/m) 135/136bpm 1cal 10.75/9.2mph Add a comment	11.1mi, 1:17:14 Running - General Split Summary === 1) 1m - 7:04(7:04/m) 125/135bpm 71cal 8.49/9.68mph 2) 1m - 6:53(6:53/m) 142/158bpm 85cal 8.72/9.35mph 3) 1m - 6:33(6:33/m) 141/152bpm 76cal 9.17/9.91mph 4) 1m - 6:43(6:43/m) 143/159bpm 79cal 8.93/9.39mph 5) 1m - 6:49(6:49/m) 145/154bpm 78cal 8.8/9.31mph 6) 1m - 6:38(6:38/m) 138/146bpm 61cal 9.03/9.77mph 7) 1m - 6:54(6:54/m) 144/159bpm 73cal 8.7/9.39mph 8) 1m - 7:01(7:01/m) 145/152bpm 74cal 8.54/9.2mph 9) 1m - 7:17(7:17/m) 147/153bpm 80cal 8.23/8.54mph 10) 1m - 7:39(7:39/m) 151/157bpm 89cal 7.84/9.31mph 11) 1m - 7:00(7:00/m) 153/158bpm 86cal 8.56/9.87mph 12) 0.1m - 42(7:01/m) 158/161bpm 9cal 8.54/8.54mph Add a comment	2.9mi, 20:42 Running - General Split Summary === 1) 1m - 7:13(7:13/m) 142/159bpm 94cal 8.32/9.08mph 2) 1m - 7:21(7:21/m) 157/167bpm 109cal 8.16/9.29mph 3) 0.91m - 6:08(6:43/m) 165/176bpm 95cal 8.94/10.08mph Add a comment 5mi, 31:59 Running - General Split Summary === 1) 1m - 6:13(6:13/m) 139/151bpm 68cal 9.66/10.4mph 2) 1m - 6:12(6:12/m) 144/156bpm 76cal 9.67/10.77mph 3) 1m - 6:20(6:20/m) 142/148bpm 78cal 9.46/9.85mph 4) 1m - 6:23(6:23/m) 141/145bpm 67cal 9.4/9.56mph 5) 1m - 6:48(6:48/m) 141/146bpm 83cal 8.83/9.52mph 6) 0.01m - 3(4:09/m) 140/140bpm 14.46/10.21mph Add a comment 3.2mi, 22:35 Running - General Split Summary === 1) 1m - 7:47(7:47/m) 163/179bpm 109cal 7.71/8.39mph 2) 1m - 7:20(7:20/m) 172/183bpm 113cal 8.18/9.16mph 3) 0.43m - 2:59(6:54/m) 180/183bpm 48cal 8.69/9.23mph 4) 0.65m - 4:00(6:07/m) 179/190bpm 67cal 9.82/10.62mph 5) 0.08m - 29(6:15/m) 158/162bpm 6cal 9.61/10.1mph Add a comment	-

Dist	Races	PB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	2	4:59 4:59/mi		5:15		4:59
2mi	1	11:33 5:47/mi													11:33
4km	1	12:26 5:00/mi															12:26
5km	22	16:10 5:12/mi		17:01				17:15			16:45	16:59	17:19		17:31	16:10	16:15
3.8mi	1	20:40 5:26/mi									20:40
4mi	6	21:43 5:26/mi		23:06												21:43
4.2mi	5	22:30 5:21/mi						22:30
5mi	1	27:00 5:25/mi															27:00
5mi	19	26:30 5:18/mi	29:37	28:39	28:29	28:55	27:02	27:13	27:10		27:22	26:30	26:55	27:02			27:12
5.1mi	5	27:01 5:18/mi							27:01			27:01	27:20	27:51
5.2mi	1	27:51 5:21/mi												27:51
5.4mi	9	28:50 5:20/mi							28:50							30:18
5.5mi	8	30:44 5:35/mi				32:11	30:44									33:38
5.6mi	5	32:37 5:49/mi			32:37
9.1km	2	30:26 5:24/mi							30:26		30:42
5.8mi	5	31:00 5:23/mi				36:52			31:00
5.8mi	1	30:39 5:15/mi															30:39
5.9mi	2	34:25 5:48/mi			34:25
6mi	5	32:55 5:29/mi						32:55	35:17	33:19
6.1mi	2	33:44 5:32/mi		36:06				33:44
10km	59	32:59 5:18/mi	36:06	36:13	34:29	34:15	33:22	33:15	33:33	33:08	32:59	33:10	33:01	33:55	34:03	33:08	33:26
6.5mi	2	39:22 6:03/mi							39:22	40:01
7mi	1	40:06 5:44/mi										40:06
12km	3	40:15 5:24/mi				44:02			40:39	40:15
9mi	5	58:50 6:32/mi														58:50
9.5mi	1	1:25:04 8:57/mi						1:25:04
10mi	11	54:14 5:25/mi			1:02:16		57:04	1:01:00	54:14	54:50	56:30	1:01:53	55:22
13.1mi	19	1:11:39 5:28/mi		1:17:49	1:16:07			1:11:39	1:12:30	1:12:38	1:14:00	1:13:37	1:13:24	1:13:09	1:23:52		1:14:28
20mi	2	1:56:00 5:48/mi													3:17:00		1:56:00
26.2mi	19	2:33:30 5:52/mi		3:01:30	2:35:47	2:37:51	2:34:59	2:37:31		2:33:30	2:37:30	2:35:11	2:34:07	2:37:25	2:53:00
33mi	1	4:43:00 8:35/mi														4:43:00
35mi	1	4:08:00 7:05/mi												4:08:00
50mi	2	6:10:00 7:24/mi								10:28:00	6:10:00
100km	7	7:11:48 6:57/mi									7:43:00	7:16:40	7:11:48	7:54:00		8:52:00

2020	Distance	Date	Result	WAVA
British Masters Athletics Virtual 10k Challenge	10km	28 Dec	33:26	83.54%
North Wales Virtual Half Marathon Championships	13.1mi	12 Dec	1:14:28	81.18%
North Wales Virtual Road Relays 4k	4km	28 Nov	12:26	83.84%
North Wales Virtual 5K	5km	24 Oct	16:15	84.96%
North Wales Virtual 5 mile championships	5mi	29 Aug	27:12	82.44%
Fetch Virtual Weekend Half Marathon	13.1mi	16 May	1:14:58	80.08%
Borders League - Wrexham	5.84mi	15 Mar	30:39	84.98%
Wrexham Freedom 20 Miler	20mi	8 Mar	1:56:00	81.00%
Border League Abergele	4.99mi	12 Jan	27:00	82.27%
2019	Distance	Date	Result	WAVA
IAU 100 km Asia and Oceania Championship	100km	23 Nov	9:27:00	64.56%
British & Irish Masters Cross Country International	4.9mi	16 Nov	27:06	80.48%
Border League - Deeside	4.4mi	10 Nov	22:59	85.22%
North Wales XC League - Colwyn Bay	5.3mi	19 Oct	38:20	61.54%
Border League - Caernarfon	10km	13 Oct	33:08	83.65%
North Wales XC League - Wrexham	5.5mi	5 Oct	30:40	79.83%
Essar Sutton Six 10k	10km	15 Sep	33:38	82.40%
Reading parkrun	5km	31 Aug	16:31	83.00%
Ellesmere Port RC 5k Road Race	5km	21 Aug	16:10	84.79%
Helena Tipping Memorial 10K	10km	28 Jul	33:31	82.69%
Tilston 10k	10km	30 Jun	33:46	82.08%
Tattenhall Tough Team Race	9mi	21 Jun	58:50	69.32%
Park Hall 5k	5km	12 Jun	16:23	83.67%
Sandstone Trail Challenge	33mi	11 May	4:43:00	57.35%
Erddig 10k	10km	5 May	35:19	77.92%
Borders League - Ffrith	4mi	24 Apr	21:43	80.70%
Self-Transcendence 100km	100km	24 Mar	8:52:00	68.39%
Border League Birkenhead Park	5.4mi	3 Mar	30:18	78.74%
North Wales cross country Oswestry	5.5mi	2 Feb	33:38	72.25%
Borders League 3 Tattenhall	6mi	27 Jan	33:40	78.93%
2018	Distance	Date	Result	WAVA
MBNA Chester Marathon	26.2mi	7 Oct	2:53:00	72.64%
Essar Sutton Six 10k	10km	16 Sep	34:03	80.82%
chirk castle relay	2mi	16 Aug	11:33	71.55%
Helena Tipping Memorial 10K	10km	29 Jul	34:33	79.65%
Tough Team Race	9mi	22 Jun	59:07	68.55%
Colshaw Hall 10K	10km	17 Jun	36:49	74.75%
Erddig parkrun	5km	19 May	17:31	77.17%
Claire House Excalibur Marathon (Moel Famau)	26.2mi	13 May	3:51:30	53.99%
Clwydian 20	20mi	22 Apr	3:17:00	47.15%
Village Bakery Half Marathon	13.1mi	25 Feb	1:23:52	70.77%
Telford 10K	10km	7 Jan	34:09	80.08%
2017	Distance	Date	Result	WAVA
Border League Birkenhead Park	5.4mi	3 Dec	29:55	79.21%
Abergele 5 Mile Road Race	5mi	5 Nov	27:49	78.87%
MBNA Chester Marathon	26.2mi	8 Oct	2:42:04	77.12%
Border League - Capenhurst (Ellesmere Port)	5mi	1 Oct	27:02	81.16%
Helena Tipping Memorial 10K	10km	30 Jul	33:55	80.63%
Wirral Ultra	35mi	2 Jul	4:08:00	69.04%
The Meridian 100k Ultra Road Race	100km	21 May	7:54:00	76.00%
Border League - Wrexham	4mi	26 Apr	20:55	82.63%
Borders League Wirral	5.2mi	9 Apr	27:51	81.45%
Wrexham Marathon	26.2mi	12 Mar	2:37:25	79.04%
Borders League Manley Mere	5.1mi	5 Mar	27:51	79.88%
Village Bakery Half Marathon	13.1mi	19 Feb	1:13:09	80.77%
Border League - Deeside	4.4mi	22 Jan	23:57	80.14%
2016	Distance	Date	Result	WAVA
Telford 10K	10km	11 Dec	33:03	82.30%
Border League Birkenhead Park	5.4mi	4 Dec	28:52	81.60%
Erddig parkrun	5km	19 Nov	19:59	67.17%
Erddig parkrun	5km	12 Nov	20:19	66.07%
Borders League Chester	5mi	6 Nov	26:55	81.03%
Erddig parkrun	5km	29 Oct	19:41	68.20%
Farndon 10K	10km	16 Oct	34:10	79.61%
Changan Ford Gobi Desert 100k	100km	25 Sep	9:30:00	63.20%
Cardiff 10K	10km	11 Sep	33:01	82.39%
Tilston 10K	10km	4 Sep	35:55	75.73%
Helena Tipping Memorial 10K	10km	31 Jul	33:25	81.40%
Cheshire Half Marathon	13.1mi	17 Jul	1:13:24	80.49%
Tough Team Race	9mi	17 Jun	58:44	68.25%
Erddig parkrun	5km	4 Jun	19:24	69.19%
Erddig parkrun	5km	28 May	20:07	66.30%
Erddig parkrun	5km	21 May	19:29	68.46%
Erddig parkrun	5km	14 May	17:19	77.02%
North Wales 10 mile Championship	10mi	30 Apr	55:22	80.26%
Ellesmere Port parkrun	5km	23 Apr	19:44	67.59%
Border League - Mold	5.1mi	17 Apr	27:20	80.96%
Self-Transcendence 100km	100km	27 Mar	7:11:48	83.11%
Wrexham Marathon	26.2mi	6 Mar	2:34:07	80.42%
Rhyl 10 mile	10mi	21 Feb	58:44	75.66%
2015	Distance	Date	Result	WAVA
Winter Gut Buster	10mi	28 Dec	1:01:53	71.81%
Wrexham AC Senior Christmas Handicap Race	4.2mi	19 Dec	21:47	83.66%
Ellesmere Port parkrun	5km	12 Dec	22:29	59.32%
Border League - Caernarfon	10km	6 Dec	33:12	81.54%
Delamere parkrun	5km	28 Nov	16:59	78.54%
Ellesmere Port parkrun	5km	21 Nov	20:30	65.06%
Ellesmere Port parkrun	5km	14 Nov	20:14	65.92%
Border League Birkenhead Park	5.4mi	8 Nov	30:08	77.76%
Langley 7	7mi	7 Nov	40:06	76.68%
Farndon 10k	10km	18 Oct	33:10	81.62%
Border League - Capenhurst (Ellesmere Port)	5mi	11 Oct	26:30	81.87%
MBNA Chester Marathon	26.2mi	4 Oct	2:35:11	79.87%
Tilston 10K	10km	6 Sep	33:24	81.05%
Cheshire Half Marathon	13.1mi	2 Aug	1:13:37	79.95%
Chirk Castle Half Marathon	13.1mi	12 Jul	1:19:30	74.03%
Moel Y Gamelin fell race	9.4mi	28 Jun	1:22:00	50.84%
sport in the port 10k	10km	21 Jun	34:40	78.09%
Anglo Celtic Plate 100km Int inc British Championships	100km	2 May	7:16:40	81.94%
Border League - Wrexham	4mi	22 Apr	21:05	80.98%
Delamere parkrun	5km	18 Apr	18:45	70.73%
Border League - Caernarfon	10km	12 Apr	33:29	80.53%
Helena Tipping Memorial 10K	10km	29 Mar	35:07	76.79%
Border League - Mold	5.1mi	22 Mar	27:01	81.53%
Wrexham Marathon	26.2mi	8 Mar	2:35:59	79.22%
North Wales Cross Country Championships	5.3mi	24 Jan	31:08	73.53%
Border League Birkenhead Park	5.4mi	11 Jan	29:25	79.29%
2014	Distance	Date	Result	WAVA
Reading parkrun #258	5km	27 Dec	17:57	73.88%
Wrexham AC Senior Christmas Handicap Race	3.8mi	20 Dec	20:40	78.49%
Border League Tattenhall	10km	7 Dec	32:59	81.75%
North Wales XC League - Wrexham	5.5mi	29 Nov	29:49	79.67%
Border League - Christleton (Chester Tri)	9.06km	9 Nov	30:42	79.58%
Abergele 5 Mile Road Race	5mi	2 Nov	27:22	78.91%
MBNA Chester Marathon	26.2mi	5 Oct	2:41:00	76.75%
Delamere parkrun	5km	20 Sep	16:45	79.18%
Erddig 10k	10km	14 Sep	35:18	76.39%
North Wales Half Marathon	13.1mi	3 Aug	1:23:00	70.69%
Runfest Wales half marathon	13.1mi	29 Jun	1:15:08	78.10%
sport in the port 10k	10km	15 Jun	33:25	80.69%
National 100k (inc Anglo Celtic Plate)	100km	3 May	7:43:00	77.10%
North Wales 10 mile Championship	10mi	26 Apr	56:30	78.17%
Greater Manchester Marathon	26.2mi	6 Apr	2:37:30	78.27%
Border League - Deeside	4.4mi	23 Mar	23:04	82.06%
Village Bakery Half Marathon	13.1mi	16 Feb	1:14:00	79.11%
Thames Trot	50mi	7 Feb	6:10:00	72.63%
North Wales Cross Country League Lilleshall	9.1km	18 Jan	36:38	66.76%
2013	Distance	Date	Result	WAVA
Wrexham AC Senior Christmas Handicap Race	4.2mi	21 Dec	24:00	75.29%
Welsh Inter-Regional XC - Senior Men	6.5mi	14 Dec	40:01	70.25%
North Wales XC League - Wrexham	5mi	23 Nov	30:42	70.07%
Border League Tattenhall	10km	17 Nov	33:11	80.99%
North Wales XC League - Llandudno	6mi	19 Oct	33:19	77.89%
Erddig 10k	10km	13 Oct	35:35	75.53%
MBNA Chester Marathon	26.2mi	6 Oct	2:34:16	79.92%
Lake Vyrnwy Half Marathon	13.1mi	15 Sep	1:12:38	80.60%
Cheddar Gorge Marathon	26.2mi	18 Aug	3:29:00	58.99%
Great Warford 10	10mi	11 Aug	54:50	80.54%
WOW50	50mi	20 Jul	10:28:00	42.79%
Tough Team Race	9mi	21 Jun	58:00	68.39%
sport in the port 10k	10km	16 Jun	33:33	80.11%
Chester half marathon	13.1mi	12 May	1:14:18	78.66%
Greater Manchester Marathon	26.2mi	28 Apr	2:33:30	80.19%
The Great Wrexham Road Runner	10km	7 Apr	33:08	80.91%
Inter-Counties Cross Country Championships	12km	9 Mar	40:15	80.63%
Village Bakery Half Marathon	13.1mi	17 Feb	1:12:46	80.32%
North Wales XC League - Oswestry	5.75mi	2 Feb	37:29	66.18%
Border League Birkenhead Park	5.4mi	13 Jan	29:09	79.45%
2012	Distance	Date	Result	WAVA
Winter Gut Buster	10mi	30 Dec	1:04:00	68.87%
Border League - Christleton (Chester Tri)	5.75mi	16 Dec	31:00	80.02%
Wrexham AC Senior Christmas Handicap Race	4.2mi	15 Dec	23:00	78.32%
Welsh Inter-Regional XC - Senior Men	6.5mi	8 Dec	39:22	71.24%
Helena Tipping Memorial 10K	10km	2 Dec	33:40	79.63%
North Wales XC League - Wrexham	5.5mi	24 Nov	30:43	76.79%
Border League - Capenhurst (Ellesmere Port)	5.4mi	11 Nov	28:50	80.32%
Border League - Caernarfon	10km	21 Oct	34:04	78.69%
North Wales XC League - Llandudno	6mi	20 Oct	35:17	73.37%
Lake Vyrnwy Half Marathon	13.1mi	9 Sep	1:12:30	80.62%
Birchwood 10k	10km	19 Aug	33:48	79.31%
Leigh Sports Village 10k	10km	29 Jul	34:39	77.37%
Oslympics 10k	10km	15 Jul	33:33	79.90%
Tough Team Race	9mi	22 Jun	1:03:38	62.21%
Llandudno 10 mile race	10mi	17 Jun	54:14	81.28%
Chester Half Marathon	13.1mi	13 May	1:13:01	79.97%
North Wales 10 mile Championship	10mi	28 Apr	54:55	80.16%
Border League - Christleton (Chester Tri)	9.06km	1 Apr	30:26	79.66%
Cholmondeley 10K	10km	18 Mar	35:38	75.10%
Inter-Counties Cross Country Championships	12km	10 Mar	40:39	79.71%
Border League - Mold	5.1mi	26 Feb	27:01	80.77%
North Wales XC League - Oswestry	5.75mi	4 Feb	33:35	73.73%
XC champs / Corwen /Senior/Master Men	10.76km	28 Jan	38:29	74.82%
North Wales Cross Country League Lilleshall	9.1km	14 Jan		0.00%
Border League Abergele	5mi	8 Jan	27:10	78.74%
2011	Distance	Date	Result	WAVA
Winter Gut Buster	10mi	31 Dec	1:01:00	72.17%
Wrexham AC Senior Christmas Handicap Race	4.2mi	17 Dec	22:30	79.86%
Border League Tattenhall	6.1mi	11 Dec	33:44	77.87%
Welsh Inter-Regional XC - Senior Men	10.14km	10 Dec	36:46	73.80%
Helena Tipping Memorial 10K	10km	4 Dec	33:15	80.48%
Border League Birkenhead Park	5.4mi	13 Nov	29:23	78.63%
North Wales Cross Country Northop	5.6mi	12 Nov	32:08	75.05%
North Wales XC League - Llandudno	6mi	22 Oct	32:55	78.50%
Border League Prestatyn	5mi	16 Oct	27:13	78.60%
MBNA Chester Marathon	26.2mi	9 Oct	2:37:31	78.07%
Lake Vyrnwy Half Marathon	13.1mi	11 Sep	1:11:39	81.50%
Birchwood 10k	10km	21 Aug	34:22	77.86%
Northen Senior League 5K	5km	3 Jul	17:15	75.89%
Moel Y Gamelin Fell Race	9.5mi	26 Jun	1:25:04	49.06%
Shakespeare Marathon	26.2mi	8 May	2:37:58	77.83%
Border League - Wrexham	4mi	27 Apr	21:50	76.97%
Border League - Deeside	4.4mi	27 Mar	24:00	78.30%
Stafford Relay Race Leg One	8.3mi	13 Mar	47:02	76.62%
Border League - Christleton (Chester Tri)	5.9mi	13 Feb	31:24	80.82%
Alsager 5	5mi	6 Feb	27:32	77.56%
North Wales Cross Country League Lilleshall	6.22mi	22 Jan	35:02	76.37%
Helena Tipping Memorial 10K	10km	9 Jan	34:39	77.14%
2010	Distance	Date	Result	WAVA
Border League Wallasey	5mi	12 Dec	27:02	78.99%
North Wales XC League - Wrexham	5.5mi	27 Nov	30:44	76.43%
Border League - Capenhurst (Ellesmere Port)	5.4mi	14 Nov	29:20	78.62%
North Wales Cross Country League Bangor	4.7mi	30 Oct	29:34	67.89%
Border League - Caernarfon	10km	24 Oct	34:06	78.38%
North Wales Cross Country League Colwyn Bay	5.6mi	9 Oct	34:25	69.99%
Cardiff 10km	10km	12 Sep	33:22	80.10%
Birchwood 10k	10km	22 Aug	33:41	79.35%
York 10K - Jane Tomlinson Run For All	10km	1 Aug	34:05	78.42%
Warrington Road Runners 10k	10km	24 Jun	34:15	78.04%
MBNA Chester Marathon	26.2mi	31 May	2:34:59	79.33%
North Wales 10 mile Championship	10mi	24 Apr	57:04	77.10%
Border League Prestatyn	5.15mi	11 Apr	28:06	78.19%
Border League - Mold	5.1mi	14 Mar	28:36	76.08%
Farndon 10k	10km	7 Mar	34:28	77.51%
North Wales XC League - Oswestry	5.75mi	6 Feb	35:09	70.34%
Twin Piers 10k	10km	23 Jan	33:40	79.36%
2009	Distance	Date	Result	WAVA
Wrexham AC Senior Christmas Handicap Race	4.2mi	19 Dec	22:27	79.82%
Welsh Inter-Regional XC - Senior Men	6.05mi	13 Dec	37:00	70.30%
Helena Tipping Memorial 10K	10km	6 Dec	34:50	76.70%
Festive Fetch Five	3mi	1 Dec	17:52	70.38%
North Wales Cross Country League Bangor	4.7mi	21 Nov	30:30	65.75%
Border League Birkenhead Park	5.5mi	15 Nov	30:34	76.77%
Abergele 5 Mile Road Race	5mi	1 Nov	28:55	73.77%
Border League - Christleton (Chester Tri)	5.9mi	18 Oct	33:01	76.83%
North Wales Cross Country League 2 Bridgnorth	6mi	10 Oct	34:04	75.73%
North Wales Cross Country League Colwyn Bay	5.6mi	26 Sep	33:04	72.82%
Packwood 10K (Pentarathon 3 of 5)	10km	17 Jul	35:24	75.47%
NEW (North East Wales) Fetch Mile	1mi	11 Jul	4:59	74.63%
Riverbank Run 10K	10km	21 Jun	34:59	76.37%
Muller Market Drayton 10k	10km	10 May	34:15	78.00%
Border League - Wrexham	4mi	29 Apr	21:51	76.60%
London Marathon	26.2mi	26 Apr	2:37:51	77.89%
Border League - Deeside	4.43mi	15 Mar	24:46	76.28%
UK Intercounties XC Championships (senior men)	12km	7 Mar	44:02	73.50%
Border League - Capenhurst (Ellesmere Port)	5.43mi	22 Feb	29:22	78.86%
North Wales XC League - Oswestry	5.75mi	7 Feb	36:52	67.06%
North Wales XC League - Wrexham	5.5mi	17 Jan	32:11	72.88%
Border League - Caernarfon	10km	4 Jan	36:18	73.60%
2008	Distance	Date	Result	WAVA
Border League - Mold	5.02mi	14 Dec	28:38	74.77%
Welsh Inter Regional Welsh Cross Country	5.6mi	13 Dec	32:37	73.82%
Helena Tipping Memorial 10K	10km	7 Dec	34:29	77.48%
North Wales Cross Country League Bangor	7.25mi	22 Nov	47:22	66.44%
Border League - Hoylake	5.91mi	9 Nov	33:50	75.11%
Border League - Christleton (Chester Tri)	5.93mi	12 Oct	33:49	75.40%
North Wales Cross Country League Colwyn Bay	5.6mi	27 Sep	33:27	71.98%
Anglesey Marathon	26.2mi	21 Sep	2:47:34	73.37%
Sandbach Striders SuperSix	10km	14 Sep	35:24	75.47%
Great Warford 10	10mi	10 Aug	1:02:16	70.66%
Packwood 10K (Pentarathon 3 of 5)	10km	18 Jul	36:35	73.03%
Capenhurst 10k	10km	15 Jun	34:48	76.77%
Erddig 5 miles	5mi	25 May	28:29	74.86%
Blackpool Marathon	26.2mi	27 Apr	2:35:47	78.92%
Borders League - Helsby	5.93mi	6 Apr	34:25	74.08%
Borders League 5 Wrexham Tri	5mi	9 Mar	27:55	76.38%
Reading Half Marathon	13.1mi	2 Mar	1:19:19	73.61%
Village Bakery Half Marathon	13.1mi	17 Feb	1:16:07	76.70%
Border League Abergele	5mi	3 Feb	28:30	74.82%
Twin Piers 10K	10km	17 Jan	35:30	75.26%
2007	Distance	Date	Result	WAVA
Wrexham AC Hanicap club race	4mi	20 Dec	23:06	72.38%
Border League Tattenhall	6.1mi	9 Dec	36:06	72.65%
Fetch Everyone December Mile	1mi	1 Dec	5:15	70.67%
Border League Birkenhead Park	5.5mi	18 Nov	31:21	74.82%
Border League Prestatyn	5mi	14 Oct	28:46	74.13%
Flintshire 10K	10km	30 Sep	36:39	72.90%
Lake Vyrnwy Half Marathon	13.1mi	9 Sep	1:17:49	75.03%
Birchwood 10k	10km	19 Aug	37:30	71.24%
Packwood 5	5mi	20 Jul	28:39	74.43%
Park Hall 5K	5km	13 Jun	17:01	76.32%
Liverpool City v City 10K	10km	3 Jun	36:13	73.77%
Erddig Race	5mi	26 May	28:50	73.96%
London Marathon	26.2mi	22 Apr	3:01:30	67.74%
2006	Distance	Date	Result	WAVA
Helena Tipping Memorial 10K	10km	3 Dec	36:06	74.01%
Burtonwood 5 mile road race	5mi	15 Jul	29:37	72.00%

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