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Steve72 M45

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FERC

Races
61
Miles
12491
Miles
15958
WAVA
77.60%
5k
18:08
5M
29:59
10k
36:47
Half
1:19:47
20M
2:22:37
Mara
3:05:35

About Me

Started running in 2004 to do a HM with a friend and loved it. Hated running in school, if I could have my time again...
Beset with achilles problems since 2012, tried all sorts (orthotics didn't suit me at all!). Now learning POSE and making good strides

Started cycling when first struck down and now cycle 3 or 4 times a week, love it and it keeps me sane :-)

Groups

This user is a member of GPS Users, Pose Training Clinic Group

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Dist	Race	Best	Pace	WAVA	Races	2008	2009	2010	2011	2012	2014	2015	2016	2017	2018
3mi	Capenhurst 3Mile3mi	17:05	5:42	74.52	1
5km	Capenhurst 5K5km	18:08	5:50	74.72	6	18:18	18:32	18:16	18:08
6.5km	Dash in the dark6.5km	30:46	7:37	58.99	1							30:46
5mi	Birkenhead Park 5 Mile Road Race5mi	29:59	6:00	74.14	4			32:51	29:59		30:37			30:12
5.1mi	Borders League Manley Mere5.1mi	31:49	6:14	74.56	2								32:50	31:49
10km	Helena Tipping Memorial 10K10km	36:47	5:55	76.67	24	38:42	37:51	38:50	36:47	36:58	38:09	45:53	39:20		48:19
13.1mi	Village Bakery Half Marathon13.1mi	1:19:47	6:05	76.72	11	1:23:53	1:25:20	1:26:04	1:22:45	1:19:47
20mi	South Cheshire 2020mi	2:22:37	7:08	65.62	1			2:22:37
26.2mi	MBNA Chester Marathon26.2mi	3:05:35	7:05	67.58	4	3:13:22	3:10:01	3:05:35	3:09:17

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	183	112	132	78	0	0	0	0	0	0	0	0	506
2019	172	254	451	361	0	0	0	0	0	0	0	0	1239
2018	113	93	95	89	98	78	97	105	118	139	139	157	1323
2018	90	149	421	486	750	653	1016	729	555	436	477	355	6116
2017	91	85	101	91	110	110	88	101	92	111	94	110	1185
2017	321	601	328	398	518	428	483	464	315	210	318	305	4689
2016	70	52	65	55	88	79	87	69	80	74	103	96	919
2016	0	0	0	0	0	423	509	399	469	302	293	320	2714
2015	68	70	70	63	65	14	0	42	53	70	55	60	629
2015	0	0	0	0	0	0	0	0	0	0	0	25	25
2014	62	64	82	57	75	66	71	78	64	39	36	51	746
2013	10	0	0	3	20	33	27	25	43	48	59	59	326
2012	168	142	188	164	48	6	30	44	65	79	80	80	1095
2012	0	0	0	0	71	225	264	247	138	17	0	0	963
2011	110	118	156	149	163	109	161	172	168	145	163	172	1786
2010	109	104	128	79	149	76	108	116	120	105	91	125	1311
2010	0	0	5	0	0	13	0	0	0	0	0	0	18
2009	97	74	114	101	93	94	100	109	105	107	107	93	1194
2009	0	0	0	0	0	18	66	0	0	0	0	0	84
2008	92	99	137	19	69	65	81	115	113	80	76	102	1050
2008	0	0	0	5	0	24	54	0	0	0	0	0	83
2007	0	0	0	0	0	0	0	79	77	75	78	113	422
2007	0	0	0	0	0	0	0	14	14	0	0	0	28

Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30
5.5mi, 45:00 Running - Intervals 15 Easy, 3x3' Tempo uphill, 3' Rest, 10' Easy Add a comment	7.2mi, 51:54 Running - Steady-State Split Summary === 1) 1m - 7:32(7:32/m) 116cal 7.97/11.37mph 2) 1m - 7:33(7:33/m) 115cal 7.95/8.39mph 3) 1m - 7:26(7:26/m) 116cal 8.07/8.45mph 4) 1m - 7:20(7:20/m) 113cal 8.18/9.41mph 5) 1m - 7:02(7:02/m) 115cal 8.53/9.18mph 6) 1m - 7:18(7:18/m) 113cal 8.22/8.72mph 7) 1m - 6:48(6:48/m) 112cal 8.82/11.61mph 8) 0.16m - 54(5:49/m) 16cal 10.32/12.36mph Add a comment 1mi, 8:39 Running - Warm Up Split Summary === 1) 0.95m - 8:39(9:05/m) 107cal 6.6/7.2mph Add a comment	8.4mi, 1:20:01 Running - Easy Split Summary === 1) 1m - 9:45(9:45/m) 114cal 6.15/7.31mph 2) 1m - 9:41(9:41/m) 115cal 6.19/6.76mph 3) 1m - 9:32(9:32/m) 112cal 6.29/7.1mph 4) 1m - 9:41(9:41/m) 114cal 6.2/6.93mph 5) 1m - 9:18(9:18/m) 114cal 6.46/7.06mph 6) 1m - 9:36(9:36/m) 113cal 6.25/7.56mph 7) 1m - 9:40(9:40/m) 111cal 6.2/6.99mph 8) 1m - 9:28(9:28/m) 113cal 6.34/7.33mph 9) 0.38m - 3:20(8:49/m) 42cal 6.8/6.95mph Add a comment	15.3mi, 51:29 Cycling - General Split Summary === 1) 15.26m - 51:29(3:22/m) 131/160bpm 396cal 17.79/30.85mph Add a comment 24.7mi, 1:20:11 Cycling - General Split Summary === 1) 24.73m - 1:20:11(3:15/m) 1315cal 18.5/30.85mph Add a comment	5.5mi, 44:46 Running - Intervals Uphill Tempos Split Summary === 1) 1m - 8:57(8:57/m) 112cal 6.71/7.62mph 2) 0.74m - 6:15(8:28/m) 82cal 7.08/7.37mph 3) 0.44m - 3:00(6:45/m) 50cal 8.88/9.68mph 4) 0.33m - 3:00(9:01/m) 36cal 6.65/8.25mph 5) 0.34m - 3:00(8:45/m) 38cal 6.86/7.1mph 6) 0.46m - 3:00(6:31/m) 52cal 9.21/9.77mph 7) 0.35m - 3:00(8:31/m) 39cal 7.05/9.23mph 8) 0.45m - 3:00(6:41/m) 51cal 8.98/9.46mph 9) 1m - 8:26(8:26/m) 112cal 7.12/8.81mph 10) 0.39m - 3:09(8:08/m) 42cal 7.37/7.43mph Add a comment	5.2mi, 45:01 Running - Recovery Run Split Summary === 1) 1m - 8:59(8:59/m) 123/135bpm 69cal 6.68/7.06mph 2) 1m - 8:51(8:51/m) 126/129bpm 67cal 6.78/7.18mph 3) 1m - 8:27(8:27/m) 126/130bpm 59cal 7.1/7.56mph 4) 1m - 8:40(8:40/m) 130/135bpm 62cal 6.92/7.24mph 5) 1m - 8:14(8:14/m) 127/135bpm 52cal 7.28/7.72mph 6) 0.23m - 1:49(8:00/m) 130/133bpm 11cal 7.49/7.87mph Add a comment	-
Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6
5mi, 33:57 Running - Tempo Split Summary === 1) 1m - 6:14(6:14/m) 111cal 9.62/10.58mph 2) 1m - 6:53(6:53/m) 112cal 8.72/9.41mph 3) 1m - 7:18(7:18/m) 115cal 8.23/8.97mph 4) 1m - 6:47(6:47/m) 113cal 8.84/9.33mph 5) 1m - 6:45(6:46/m) 112cal 8.87/9.87mph Add a comment 2mi, 18:00 Running - Warm Up Split Summary === 1) 1m - 8:59(8:59/m) 113cal 6.68/8.43mph 2) 0.37m - 3:14(8:42/m) 41cal 6.9/7.22mph Add a comment	10.1mi, 1:30:24 Running - Easy Split Summary === 1) 1m - 9:35(9:35/m) 114cal 6.26/6.7mph 2) 1m - 9:03(9:03/m) 113cal 6.63/6.95mph 3) 1m - 8:55(8:55/m) 113cal 6.73/7.14mph 4) 1m - 8:55(8:55/m) 113cal 6.72/6.99mph 5) 1m - 9:22(9:22/m) 113cal 6.4/7.49mph 6) 1m - 8:52(8:52/m) 113cal 6.77/7.58mph 7) 1m - 9:26(9:26/m) 114cal 6.36/7.37mph 8) 1m - 9:12(9:12/m) 113cal 6.52/7.53mph 9) 1m - 8:39(8:39/m) 113cal 6.93/7.85mph 10) 1m - 7:33(7:33/m) 110cal 7.95/12.42mph 11) 0.12m - 51(6:58/m) 13cal 8.61/11.1mph Add a comment	6.1mi, 50:56 Running - Steady-State Split Summary === 1) 1m - 8:00(8:00/m) 114cal 7.5/8.93mph 2) 1m - 8:14(8:14/m) 113cal 7.28/7.83mph 3) 1m - 8:26(8:26/m) 114cal 7.11/9.46mph 4) 1m - 9:10(9:10/m) 115cal 6.55/8.62mph 5) 1m - 8:38(8:38/m) 109cal 6.95/7.53mph 6) 1m - 7:52(7:52/m) 110cal 7.62/10.94mph 7) 0.1m - 36(6:04/m) 10cal 9.9/11.17mph Add a comment 1.2mi, 10:36 Running - Warm Up Split Summary === 1) 1m - 9:14(9:14/m) 113cal 6.5/7.12mph 2) 0.17m - 1:23(8:13/m) 18cal 7.3/7.43mph Add a comment	4.5mi, 38:21 Running - Hill Work Hill Tempo Reps Split Summary === 1) 1m - 9:40(9:40/m) 114cal 6.21/6.99mph 2) 0.07m - 40(10:03/m) 7cal 5.97/6.76mph 3) 0.4m - 3:00(7:32/m) 45cal 7.96/8.35mph 4) 0.33m - 3:00(9:13/m) 37cal 6.51/7.87mph 5) 0.41m - 3:00(7:20/m) 46cal 8.19/9.89mph 6) 0.33m - 3:00(8:57/m) 38cal 6.7/8.45mph 7) 0.44m - 3:00(6:50/m) 48cal 8.78/9.58mph 8) 0.33m - 3:00(9:08/m) 37cal 6.57/9.06mph 9) 1m - 8:38(8:38/m) 112cal 6.95/7.37mph 10) 0.16m - 1:23(8:32/m) 18cal 7.04/7.35mph Add a comment	4.8mi, 44:48 Running - Recovery Run Split Summary === 1) 1m - 8:58(8:58/m) 112cal 6.69/7.18mph 2) 1m - 9:54(9:54/m) 112cal 6.06/6.7mph 3) 1m - 9:40(9:40/m) 116cal 6.2/7.41mph 4) 1m - 9:31(9:31/m) 113cal 6.31/6.78mph 5) 0.76m - 6:45(8:54/m) 86cal 6.74/7.24mph Add a comment	6.2mi, 53:31 Running - Progressive Split Summary === 1) 1m - 10:06(10:06/m) 113cal 5.94/7.03mph 2) 1m - 9:31(9:31/m) 114cal 6.31/7.12mph 3) 1m - 8:50(8:50/m) 114cal 6.79/8.27mph 4) 1m - 8:19(8:19/m) 113cal 7.22/8.08mph 5) 1m - 7:47(7:47/m) 115cal 7.71/8.64mph 6) 1m - 7:23(7:23/m) 115cal 8.12/8.93mph 7) 0.23m - 1:35(6:58/m) 25cal 8.62/9.39mph Add a comment	21mi, 1:11:41 Cycling - General Split Summary === 1) 21.01m - 1:11:41(3:25/m) 1092cal 17.58/28.83mph Add a comment 21.1mi, 1:11:47 Cycling - General Split Summary === 1) 21.06m - 1:11:47(3:24/m) 1106cal 17.61/28.87mph Add a comment
Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
72.2mi, 4:17:04 Cycling - General Split Summary === 1) 72.15m - 4:17:04(3:34/m) 4132cal 16.84/36.63mph Add a comment 72.4mi, 4:18:35 Cycling - General Split Summary === 1) 72.38m - 4:18:35(3:34/m) 4172cal 16.79/36.46mph Add a comment	5.5mi, 45:01 Running - Steady-State Split Summary === 1) 1m - 7:56(7:56/m) 114cal 7.57/8.93mph 2) 1m - 8:06(8:06/m) 113cal 7.41/7.87mph 3) 1m - 8:42(8:42/m) 115cal 6.9/8.22mph 4) 1m - 9:02(9:02/m) 114cal 6.64/7.83mph 5) 1m - 8:00(8:00/m) 111cal 7.5/8.12mph 6) 0.46m - 3:17(7:09/m) 50cal 8.4/8.91mph Add a comment 1mi, 8:58 Running - Warm Up Split Summary === 1) 1m - 8:55(8:55/m) 112cal 6.73/7.14mph 2) 0.01m - 2(6:56/m) 8.66/6.99mph Add a comment	3.5mi, 33:42 Running - Easy Split Summary === 1) 1m - 9:53(9:53/m) 112cal 6.07/51.72mph 2) 1m - 10:02(10:02/m) 115cal 5.98/6.59mph 3) 1m - 9:28(9:28/m) 112cal 6.34/7.14mph 4) 0.53m - 4:19(8:09/m) 59cal 7.36/13.67mph Add a comment	3.9mi, 31:24 Running - General Split Summary === 1) 1m - 8:47(8:47/m) 112cal 6.83/8.06mph 2) 0.18m - 1:36(8:48/m) 20cal 6.82/6.97mph 3) 0.14m - 1:00(7:14/m) 15cal 8.3/8.97mph 4) 0.13m - 1:00(7:52/m) 14cal 7.62/8.41mph 5) 0.15m - 1:00(6:50/m) 16cal 8.78/9.12mph 6) 0.12m - 1:00(8:41/m) 13cal 6.92/8.95mph 7) 0.15m - 1:00(6:34/m) 16cal 9.15/9.5mph 8) 0.12m - 1:00(8:28/m) 15cal 7.08/9.48mph 9) 0.15m - 1:00(6:41/m) 16cal 8.99/9.27mph 10) 0.12m - 1:00(8:33/m) 14cal 7.02/8.95mph 11) 0.16m - 1:00(6:10/m) 16cal 9.72/9.56mph 12) 0.12m - 1:00(8:15/m) 14cal 7.28/9.2mph 13) 1m - 8:24(8:24/m) 112cal 7.14/7.39mph 14) 0.33m - 2:37(7:57/m) 36cal 7.54/7.66mph Add a comment	24.8mi, 1:17:56 Cycling - General Split Summary === 1) 24.8m - 1:17:56(3:09/m) 1369cal 19.1/34.86mph Add a comment 24.7mi, 1:17:19 Cycling - General Split Summary === 1) 24.68m - 1:17:19(3:08/m) 1345cal 19.15/34.71mph Add a comment	-	8.6mi, 1:08:28 Running - Race Split Summary === 1) 1m - 8:55(8:55/m) 114cal 6.73/10mph 2) 1m - 7:41(7:41/m) 111cal 7.8/8.85mph 3) 1m - 7:20(7:20/m) 109cal 8.19/10.65mph 4) 1m - 7:30(7:30/m) 115cal 7.99/10.16mph 5) 1m - 8:37(8:37/m) 109cal 6.97/8.81mph 6) 1m - 8:04(8:04/m) 111cal 7.44/8.72mph 7) 1m - 8:07(8:07/m) 109cal 7.38/8.81mph 8) 1m - 7:30(7:30/m) 115cal 7.99/8.83mph 9) 0.6m - 4:43(7:52/m) 69cal 7.63/8.58mph Add a comment
Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
30.2mi, 1:46:00 Cycling - General Split Summary === 1) 30.16m - 1:46:00(3:31/m) 1484cal 17.07/29.99mph Add a comment	5.6mi, 50:10 Running - Recovery Run Split Summary === 1) 1m - 9:26(9:26/m) 113cal 6.36/6.55mph 2) 1m - 9:14(9:14/m) 114cal 6.49/6.97mph 3) 1m - 9:09(9:09/m) 112cal 6.55/6.95mph 4) 1m - 9:00(9:00/m) 112cal 6.66/7.01mph 5) 1m - 8:43(8:43/m) 114cal 6.88/7.26mph 6) 0.56m - 4:38(8:14/m) 62cal 7.29/7.74mph Add a comment	5.5mi, 50:14 Running - Easy Split Summary === 1) 1m - 9:30(9:30/m) 113cal 6.31/7.26mph 2) 1m - 9:43(9:43/m) 111cal 6.18/7.2mph 3) 1m - 9:13(9:13/m) 115cal 6.51/7.66mph 4) 1m - 8:53(8:53/m) 114cal 6.76/7.45mph 5) 1m - 8:52(8:52/m) 111cal 6.76/7.68mph 6) 0.51m - 4:03(7:55/m) 58cal 7.57/7.87mph Add a comment	5mi, 38:29 Running - Progressive Split Summary === 1) 1m - 8:52(8:52/m) 111cal 6.77/7.87mph 2) 1m - 8:30(8:30/m) 112cal 7.06/7.97mph 3) 1m - 7:41(7:41/m) 114cal 7.81/9.64mph 4) 1m - 7:05(7:05/m) 113cal 8.47/9.89mph 5) 1m - 6:19(6:19/m) 112cal 9.49/11.75mph 6) 0.01m - 2(4:39/m) 12.88/11.08mph Add a comment	24.6mi, 1:18:11 Cycling - General Split Summary === 1) 24.6m - 1:18:11(3:11/m) 1334cal 18.88/34.19mph Add a comment	69.9mi, 4:09:13 Cycling - General Split Summary === 1) 69.89m - 4:09:13(3:34/m) 3843cal 16.83/36.48mph Add a comment	7.1mi, 1:01:24 Running - General Split Summary === 1) 1m - 8:41(8:41/m) 112cal 6.9/7.66mph 2) 1m - 8:12(8:12/m) 113cal 7.32/7.95mph 3) 1m - 7:58(7:58/m) 115cal 7.53/8.06mph 4) 1m - 8:45(8:45/m) 112cal 6.86/7.91mph 5) 1m - 9:30(9:30/m) 113cal 6.32/7.49mph 6) 1m - 9:32(9:32/m) 112cal 6.29/7.31mph 7) 1m - 8:07(8:07/m) 114cal 7.4/11.84mph 8) 0.11m - 40(5:57/m) 12cal 10.08/11.96mph Add a comment

2018	Date	Result	WAVA
Loggerheads Trail 10K	10 Mar	48:19	61.07%
2017	Date	Result	WAVA
Sefton Park 5 Mile	12 Jul	30:12	77.60%
Borders League Manley Mere	5 Mar	31:49	74.56%
2016	Date	Result	WAVA
Border League - Mold	17 Apr	32:50	71.69%
Border League Tattenhall	20 Mar	39:20	73.88%
2015	Date	Result	WAVA
North West XC League - Round 4	13 Dec	35:12	65.56%
Dash in the dark	11 Dec	30:46	58.99%
North West XC League - Round 3	22 Nov	33:52	68.14%
Spartan 10 Thousand	4 May	45:53	62.85%
2014	Date	Result	WAVA
Aintree 10K	28 Sep	38:09	75.60%
Run the Bridge	20 Apr	30:37	74.25%
2012	Date	Result	WAVA
Helena Tipping Memorial 10K	2 Dec	37:30	75.76%
Port Sunlight 10k	13 May	36:58	76.29%
Wilmslow Half Marathon	25 Mar	1:21:00	75.56%
Village Bakery Half Marathon	19 Feb	1:19:47	76.72%
The Nick Beer 10Km memorial race	12 Feb	37:47	74.64%
Four Villages Half Marathon	22 Jan	1:22:25	74.26%
2011	Date	Result	WAVA
Helena Tipping Memorial 10K	4 Dec	36:47	76.67%
Liverpool Marathon	9 Oct	3:09:17	67.07%
Lake Vyrnwy Half Marathon	11 Sep	1:22:45	73.96%
Capenhurst 5K	24 Aug	18:08	74.72%
Warrington Road Runners 10k	23 Jun	37:16	75.11%
Birkenhead Park 5 Mile Road Race	8 Jun	29:59	74.14%
Village Bakery Half Marathon	27 Feb	1:23:57	72.35%
The Nick Beer 10Km memorial race	13 Feb	39:32	70.81%
Helena Tipping Memorial 10K	9 Jan	39:08	71.53%
2010	Date	Result	WAVA
Conwy Half Marathon	21 Nov	1:28:00	69.02%
Abergele 5	7 Nov	32:51	67.67%
Urenco Capenhurst 5k	25 Aug	18:16	73.62%
Wirral Seaside Run	28 Jul	17:39	74.98%
Warrington Road Runners 10k	24 Jun	38:50	71.56%
MBNA Chester Marathon	31 May	3:05:35	67.58%
South Cheshire 20	25 Apr	2:22:37	65.62%
Nick Beer 10k	7 Feb	39:40	70.06%
Four Villages Half Marathon	17 Jan	1:26:04	70.07%
2009	Date	Result	WAVA
Helena Tipping Memorial 10K	6 Dec	37:51	73.42%
Anglesey Marathon	20 Sep	3:10:01	66.01%
Urenco Capenhurst 5K	26 Aug	18:32	72.04%
Wirral Seaside Run	19 Aug	18:17	71.92%
Wirral Seaside Run	24 Jun	18:29	70.65%
Warrington Road Runners 10K	18 Jun	38:26	71.81%
Capenhurst 10 km	7 Jun	38:17	72.09%
Chester Half Marathon	17 May	1:25:20	70.26%
Wirral Seaside Run	15 Apr	18:46	69.52%
Farndon 10k	1 Mar	38:37	71.47%
Nick Beer 10k Road Race (Llandudno)	8 Feb	38:54	70.95%
2008	Date	Result	WAVA
Natterjack Seaside 10k	19 Oct	38:42	71.28%
Anglesey Marathon	21 Sep	3:13:22	64.72%
URENCO Capenhurst 5k	20 Aug	18:18	72.46%
Warrington Road Runners 10K	19 Jun	38:55	70.49%
Capenhurst 10k	15 Jun	39:27	69.53%
Nick Beer 10k Road Race	10 Feb	38:52	70.58%
Four Villages Half Marathon	20 Jan	1:23:53	71.16%
2007	Date	Result	WAVA
Wirral Seaside Run	23 Sep	17:47	74.11%
wirral seaside run	22 Aug	18:40	70.60%
Warrington Road Runners 10K	7 Aug	38:43	70.85%
Capenhurst 3Mile	3 Aug	17:05	74.52%
Capenhurst 5k	11 Jul	18:38	70.73%
Capenhurst 10K	17 Jun	38:41	70.54%
Village Bakery Half Marathon (Wrexham)	18 Feb	1:22:30	72.10%
2004	Date	Result	WAVA
Liverpool Half Marathon	10 Oct	1:40:00	59.26%

Steve72 M45

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