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CtrlAlzShift M65

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FERC

Races
62
Miles
4089
Miles
677
WAVA
89.29%
Mile
5:47
5k
19:13
5M
33:32
10k
39:42
10M
1:05:10
Half
1:27:13
Mara
3:11:50

About Me

Back running again from 2015 after 45 years away. I think the rest did me good.

Current Status

D'oh - injured again. Let's just forget about 2017 and move on quickly to 2018, shall we?

Groups

This user is a member of 1500 miles in 2016, Conquercise Game, FetchPoint Game, UTMOST

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2015	2016	2017
1mi	Manchester Mile1mi	5:47	5:47	83.41	1		5:47
5km	Sale Sizzler 35km	19:13	6:11	87.28	27	20:43	19:13	19:47
5mi	Manchester Christmas Pudding 5 Mile Dash5mi	33:32	6:42	83.45	2	34:40	33:32
10km	UKFast City of Salford 10k10km	39:42	6:23	88.76	20	42:24	39:42	40:09
10mi	Brampton to Carlisle 1010mi	1:05:10	6:31	89.29	3	1:10:49	1:05:10
13.1mi	English Half Marathon13.1mi	1:27:13	6:39	88.90	7	1:36:29	1:27:13	1:28:08
26.2mi	MBNA Chester Marathon26.2mi	3:11:50	7:19	85.75	2			3:11:50

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	23	16	13	51	40	0	0	0	0	0	0	0	142
2019	32	17	0	0	0	0	0	0	0	0	0	0	49
2018	9	13	39	11	12	7	10	0	3	0	5	0	107
2017	162	30	54	117	18	100	208	222	225	89	15	14	1253
2017	5	64	70	135	186	101	29	7	0	0	19	10	626
2016	192	85	107	179	194	183	164	204	148	160	184	224	2022
2016	0	0	0	0	0	0	0	0	0	2	0	0	2
2015	0	0	0	0	0	0	0	0	129	190	81	164	564

Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29
-	3.2mi, 32:53 Running - General Split Summary === 1) 1m - 10:49(10:49/m) 118/150bpm 110cal 5.55/6.91mph 2) 1m - 9:59(9:59/m) 131/143bpm 117cal 6.01/7.35mph 3) 1m - 9:13(9:13/m) 142/154bpm 121cal 6.51/7.39mph 4) 0.2m - 2:51(14:00/m) 116/126bpm 19cal 4.29/4.66mph Add a comment 2.9mi, 40:48 Running - General Split Summary === 1) 1m - 11:13(11:13/m) 100/130bpm 86cal 5.35/6.97mph 2) 1m - 14:24(14:24/m) 99/134bpm 87cal 4.17/6.53mph 3) 0.85m - 15:12(17:59/m) 78/81bpm 43cal 3.34/3.82mph Add a comment	3.6mi, 35:01 Running - General First 25 mins run for over 18 months. No fitness but at least injured heels were not too bad Split Summary === 1) 1m - 10:48(10:48/m) 118/139bpm 112cal 5.56/7.14mph 2) 1m - 8:38(8:38/m) 140/146bpm 113cal 6.95/7.58mph 3) 1m - 8:18(8:18/m) 147/152bpm 114cal 7.23/7.85mph 4) 0.63m - 7:18(11:34/m) 138/156bpm 90cal 5.19/7.68mph Add a comment	-	3.6mi, 35:01 Running - General Split Summary === 1) 1m - 10:45(10:45/m) 104/129bpm 91cal 5.58/7.26mph 2) 1m - 8:47(8:47/m) 129/140bpm 108cal 6.83/7.26mph 3) 1m - 8:27(8:27/m) 144/151bpm 116cal 7.1/7.47mph 4) 0.61m - 7:02(11:34/m) 126/149bpm 67cal 5.19/7.16mph Add a comment	-	3.8mi, 35:02 Running - General In superb running conditions I managed to improve both cadence and breathing today, only tiring in the last 5 mins of the 25 min run. Real signs of progress. And inspired by the London marathon yesterday and the email reminder that cheap entries end tomorrow, I decided to enter for Manchester next April. I couldn't be further away from marathon fit now, and I've still got lots of work to do on the heels ... but it gives me a real goal. 6 months to get basic fitness back, then 6 months of focused training. Split Summary === 1) 1m - 10:29(10:29/m) 112/142bpm 105cal 5.72/7.2mph 2) 1m - 8:03(8:03/m) 139/146bpm 111cal 7.45/8.16mph 3) 1m - 8:14(8:14/m) 145/150bpm 117cal 7.28/7.68mph 4) 0.77m - 8:16(10:45/m) 139/155bpm 109cal 5.58/7.62mph Add a comment
Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6
-	4mi, 43:28 Running - General Split Summary === 1) 1m - 10:44(10:44/m) 115/137bpm 113cal 5.59/7.43mph 2) 1m - 8:41(8:41/m) 137/143bpm 118cal 6.91/7.45mph 3) 1m - 10:17(10:17/m) 132/150bpm 125cal 5.84/7.45mph 4) 0.97m - 13:47(14:15/m) 106/150bpm 63cal 4.21/6.82mph Add a comment	-	3.6mi, 35:01 Running - General Slower - better. Split Summary === 1) 1m - 10:55(10:55/m) 107/131bpm 101cal 5.5/7.08mph 2) 1m - 8:40(8:40/m) 133/138bpm 116cal 6.92/7.16mph 3) 1m - 8:32(8:32/m) 139/151bpm 118cal 7.03/7.39mph 4) 0.59m - 6:54(11:40/m) 128/146bpm 75cal 5.14/7.41mph Add a comment	3.6mi, 34:55 Running - General Split Summary === 1) 1m - 11:24(11:24/m) 114/138bpm 118cal 5.26/7.01mph 2) 1m - 8:33(8:33/m) 138/148bpm 120cal 7.02/7.28mph 3) 1m - 7:53(7:53/m) 140/146bpm 111cal 7.61/8.16mph 4) 0.61m - 7:06(11:36/m) 126/146bpm 69cal 5.17/7.76mph Add a comment	3.2mi, 28:05 Running - Progressive Up to 28 mins running. Took it easy with a little burst at the end. Split Summary === 1) 1m - 9:14(9:14/m) 125/145bpm 116cal 6.5/7.12mph 2) 1m - 8:35(8:35/m) 131/140bpm 113cal 6.99/7.35mph 3) 1m - 8:38(8:38/m) 140/145bpm 121cal 6.95/7.6mph 4) 0.21m - 1:38(7:53/m) 143/147bpm 23cal 7.6/7.91mph Add a comment	-
Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13
4mi, 37:33 Running - General Split Summary === 1) 1m - 10:55(10:55/m) 108/130bpm 106cal 5.49/6.91mph 2) 1m - 8:23(8:23/m) 133/138bpm 114cal 7.15/7.58mph 3) 1m - 8:19(8:19/m) 138/140bpm 116cal 7.22/7.51mph 4) 0.97m - 9:55(10:13/m) 132/144bpm 117cal 5.87/7.74mph Add a comment	-	3.6mi, 33:19 Running - General Nice n'easy Split Summary === 1) 1m - 10:54(10:54/m) 133/171bpm 147cal 5.51/6.95mph 2) 1m - 8:44(8:44/m) 136/144bpm 122cal 6.87/7.26mph 3) 1m - 8:45(8:45/m) 136/147bpm 122cal 6.86/7.16mph 4) 0.56m - 4:57(8:48/m) 140/149bpm 70cal 6.81/7.22mph Add a comment	-	-	4.3mi, 40:02 Running - General Back to 30 mins of running in reasonable comfort - even though heels have been bothersome the past 2-3 days. Split Summary === 1) 1m - 10:36(10:36/m) 105/143bpm 99cal 5.66/7.2mph 2) 1m - 8:23(8:23/m) 133/144bpm 115cal 7.16/7.56mph 3) 1m - 8:15(8:15/m) 141/150bpm 119cal 7.27/7.78mph 4) 1m - 8:34(8:34/m) 144/148bpm 126cal 7/7.45mph 5) 0.3m - 4:14(14:19/m) 124/149bpm 38cal 4.19/7.43mph Add a comment	3.5mi, 31:21 Running - General Sweaty inclines Split Summary === 1) 1m - 9:07(9:07/m) 125/137bpm 116cal 6.58/7.16mph 2) 1m - 9:19(9:19/m) 140/144bpm 135cal 6.44/7.1mph 3) 1m - 8:28(8:28/m) 142/146bpm 124cal 7.08/7.62mph 4) 0.53m - 4:26(8:18/m) 141/145bpm 64cal 7.24/7.83mph Add a comment
Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20
-	3mi, 27:45 Running - General Split Summary === 1) 1m - 9:44(9:44/m) 127/142bpm 128cal 6.16/6.74mph 2) 1m - 9:02(9:02/m) 140/144bpm 130cal 6.65/7.45mph 3) 1m - 8:40(8:40/m) 141/146bpm 125cal 6.93/7.74mph 4) 0.04m - 19(7:17/m) 143/144bpm 4cal 8.23/8.77mph Add a comment	4mi, 34:58 Running - General Much better than yesterday. Cooler. Flatter. Split Summary === 1) 1m - 9:02(9:02/m) 124/133bpm 116cal 6.64/7.45mph 2) 1m - 8:45(8:45/m) 135/140bpm 122cal 6.86/7.43mph 3) 1m - 8:43(8:43/m) 138/145bpm 124cal 6.88/7.68mph 4) 1m - 8:25(8:25/m) 139/144bpm 120cal 7.12/7.41mph 5) 0.01m - 3(8:26/m) 141/141bpm 7.11/7.28mph Add a comment	-	3.4mi, 28:32 Running - Progressive Pleased with the injection of speed at the end-first time I've tried it since the comeback. Split Summary === 1) 1m - 9:04(9:04/m) 128/138bpm 120cal 6.62/7.01mph 2) 1m - 8:24(8:24/m) 136/138bpm 119cal 7.14/7.49mph 3) 1m - 8:20(8:20/m) 137/140bpm 118cal 7.21/7.47mph 4) 0.36m - 2:44(7:41/m) 140/143bpm 39cal 7.81/8.47mph Add a comment	-	-

2017	Date	Result	WAVA
Manchester Half Marathon	15 Oct	1:31:59	85.14%
MBNA Chester Marathon	8 Oct	3:11:50	85.75%
Worsley Woods parkrun	30 Sep	19:50	86.15%
English Half Marathon	17 Sep	1:28:08	88.86%
Worsley Woods parkrun	9 Sep	20:21	83.96%
UKFast City of Salford 10k	3 Sep	40:09	88.58%
Birchwood 10k	20 Aug	41:24	85.90%
Sale 5k Sizzler (4)	17 Aug	19:47	86.37%
Sale 5k Sizzler (3)	3 Aug	19:54	85.07%
Sale 5k Sizzler (2)	20 Jul	21:48	77.66%
Worsley Woods parkrun	15 Jul	20:27	82.78%
Sale 5k Sizzler (1)	6 Jul	20:15	83.60%
Greater Manchester Marathon	2 Apr	3:22:29	80.39%
Four Villages Half Marathon	15 Jan	1:34:43	81.86%
2016	Date	Result	WAVA
Worsley Woods parkrun	24 Dec	20:24	82.99%
Hoka One One Stockport 10	4 Dec	1:06:59	86.86%
Manchester Christmas Pudding 5 Mile Dash	27 Nov	33:32	83.45%
Brampton to Carlisle 10	20 Nov	1:05:10	89.29%
Cheshire 10k	12 Nov	40:03	87.98%
Manchester Half Marathon	16 Oct	1:27:28	88.65%
Littleborough 10K Road Race	2 Oct	40:40	86.65%
Stafford 10k	25 Sep	40:30	87.00%
English Half Marathon	18 Sep	1:27:13	88.90%
UKFast City of Salford 10k	4 Sep	39:42	88.76%
Worsley Woods parkrun	27 Aug	19:41	86.01%
Birchwood 10K	21 Aug	40:45	86.47%
Sale Sizzler 4	11 Aug	19:20	87.56%
Sale Sizzler 3	28 Jul	19:13	87.28%
Worsley Woods parkrun	23 Jul	19:36	85.58%
Sale Sizzler 2	14 Jul	19:39	85.36%
UKFast We Love Manchester 10k	10 Jul	41:13	84.70%
Sale Sizzler 1	30 Jun	19:17	86.98%
Manchester Mile	22 Jun	5:47	83.41%
Peter Lowe Memorial Hollins Green 5k	19 Jun	19:59	83.93%
Dunham Massey 5k (II)	16 Jun	19:42	85.14%
Bowdon 5K	9 Jun	20:02	83.72%
Birchwood Brook 5k	3 Jun	20:10	83.17%
Worsley Woods parkrun	28 May	20:11	83.10%
Great Manchester Run	22 May	41:06	84.94%
Worden Park 10K	15 May	42:32	82.08%
Worsley Woods parkrun	7 May	20:29	81.89%
Bolton 10K	24 Apr	43:09	80.91%
Worsley Woods parkrun	16 Apr	20:35	81.49%
Cheshire 10K	10 Apr	41:02	85.08%
Worsley Woods parkrun	2 Apr	20:47	80.70%
Salford 10k Road Race	25 Mar	42:34	82.01%
Southport Mad Dog 10k	7 Feb	43:16	80.69%
Four Villages Half Marathon	17 Jan	1:33:55	81.76%
2015	Date	Result	WAVA
Hoka One One Stockport 10	6 Dec	1:10:49	81.38%
Worsley Woods parkrun	28 Nov	21:15	78.93%
Cheshire 10k	7 Nov	42:24	82.34%
Gin Pit 5	11 Oct	34:40	79.98%
Littleborough 10K Road Race	27 Sep	43:04	81.06%
Worsley Woods parkrun	19 Sep	20:43	80.96%
Great North Run	13 Sep	1:36:29	79.58%
City of Salford 10k	6 Sep	43:03	81.09%
Birchwood 10k	23 Aug	45:28	76.78%
Worsley Woods parkrun	15 Aug	21:24	78.38%
Sale 5k Sizzler (4)	6 Aug	21:17	78.10%
Worsley Woods parkrun	25 Jul	21:26	77.55%
We Love Manchester 10km	12 Jul	46:05	75.07%
Great Manchester Run	10 May	49:07	70.44%