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Steve72 M45

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Training

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FERC

Races
61
Miles
11109
Miles
10244
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 :-)

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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
2018	113	93	95	89	55	0	0	0	0	0	0	0	446
2018	90	149	421	486	495	0	0	0	0	0	0	0	1641
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

Tue 24th Apr Apr 24	Wed 25th Apr Apr 25	Thu 26th Apr Apr 26	Fri 27th Apr Apr 27	Sat 28th Apr Apr 28	Sun 29th Apr Apr 29	Mon 30th Apr Apr 30
-	0.7m, 5:31 Running - Warm Up Split Summary === 1) 0.66m - 5:31(8:25/m) 136/145bpm 60cal 7.13/8.87mph Add a comment 4.6m, 28:56 Running - Race Some strong headwinds! Shotton Borders League Split Summary === 1) 1m - 6:20(6:20/m) 130/143bpm 62cal 9.48/12.42mph 2) 1m - 6:13(6:13/m) 142/175bpm 70cal 9.65/10.08mph 3) 1m - 6:15(6:15/m) 163/174bpm 89cal 9.61/10.4mph 4) 1m - 6:22(6:22/m) 171/180bpm 94cal 9.43/10.08mph 5) 0.62m - 3:46(6:07/m) 171/176bpm 56cal 9.8/10.21mph Add a comment	17.1m, 59:52 Cycling - General Split Summary === 1) 17.06m - 59:52(3:30/m) 133/170bpm 544cal 17.1/25.94mph Add a comment	8m, 59:15 Running - Medium Long Run Split Summary === 1) 1m - 8:06(8:06/m) 134/147bpm 85cal 7.4/7.78mph 2) 1m - 7:31(7:31/m) 136/143bpm 77cal 7.97/8.77mph 3) 1m - 7:39(7:39/m) 142/147bpm 84cal 7.85/9.04mph 4) 1m - 7:30(7:30/m) 148/156bpm 88cal 7.99/8.56mph 5) 1m - 7:03(7:03/m) 152/157bpm 87cal 8.5/9.06mph 6) 1m - 7:32(7:32/m) 152/154bpm 89cal 7.97/8.97mph 7) 1m - 7:11(7:11/m) 154/183bpm 85cal 8.35/8.91mph 8) 1m - 6:40(6:40/m) 156/161bpm 81cal 9.01/10.83mph 9) 0.01m - 2(4:17/m) 157/157bpm 14.01/10.62mph Add a comment	-	91.2m, 4:59:01 Cycling - General Split Summary === 1) 91.21m - 4:59:01(3:17/m) 130/181bpm 2229cal 18.3/34.44mph Add a comment	8.1m, 1:02:36 Running - Easy Split Summary === 1) 1m - 8:30(8:30/m) 127/138bpm 81cal 7.06/7.6mph 2) 1m - 7:48(7:48/m) 130/135bpm 72cal 7.7/7.99mph 3) 1m - 7:51(7:51/m) 133/139bpm 72cal 7.64/8.08mph 4) 1m - 7:52(7:52/m) 139/156bpm 79cal 7.62/9.23mph 5) 1m - 7:35(7:35/m) 143/168bpm 78cal 7.91/9.04mph 6) 1m - 7:38(7:38/m) 141/146bpm 71cal 7.85/8.16mph 7) 1m - 7:44(7:44/m) 141/145bpm 69cal 7.76/8.35mph 8) 1m - 6:56(6:56/m) 141/147bpm 59cal 8.66/9.29mph 9) 0.11m - 43(6:44/m) 141/145bpm 5cal 8.91/9.37mph Add a comment
Tue 1st May May 1	Wed 2nd May May 2	Thu 3rd May May 3	Fri 4th May May 4	Sat 5th May May 5	Sun 6th May May 6	Mon 7th May May 7
7m, 56:30 Running - Trail Run Split Summary === 1) 1m - 7:57(7:57/m) 139/155bpm 91cal 7.54/8.52mph 2) 1m - 7:26(7:26/m) 138/145bpm 79cal 8.07/8.37mph 3) 1m - 8:46(8:46/m) 165/190bpm 124cal 6.84/9.35mph 4) 1m - 8:49(8:49/m) 168/191bpm 123cal 6.81/9.23mph 5) 1m - 8:19(8:19/m) 149/166bpm 86cal 7.21/10.62mph 6) 1m - 8:14(8:14/m) 154/173bpm 92cal 7.28/8.29mph 7) 1m - 6:53(6:53/m) 149/155bpm 64cal 8.71/9.64mph 8) 0.02m - 5(5:26/m) 150/150bpm 11.06/9.25mph Add a comment 0.5m, 4:14 Running - Warm Down Split Summary === 1) 0.51m - 4:14(8:15/m) 144/149bpm 50cal 7.27/7.74mph Add a comment	-	6.4m, 51:33 Running - Trail Run Split Summary === 1) 1m - 8:23(8:23/m) 171/181bpm 122cal 7.16/11.48mph 2) 1m - 7:35(7:35/m) 172/194bpm 109cal 7.91/8.45mph 3) 1m - 7:36(7:36/m) 156/162bpm 94cal 7.9/8.62mph 4) 1m - 8:09(8:09/m) 157/168bpm 101cal 7.36/8.14mph 5) 1m - 8:17(8:17/m) 157/173bpm 99cal 7.24/8.39mph 6) 1m - 8:41(8:41/m) 154/178bpm 90cal 6.92/8.54mph 7) 0.35m - 2:53(8:11/m) 147/165bpm 21cal 7.33/9.12mph Add a comment	20.2m, 1:07:47 Cycling - General Split Summary === 1) 20.23m - 1:07:47(3:21/m) 111/147bpm 383cal 17.9/23.38mph Add a comment	81m, 4:52:57 Cycling - General Split Summary === 1) 81.01m - 4:52:57(3:37/m) 136/182bpm 2089cal 16.59/34.46mph Add a comment	-	-
Tue 8th May May 8	Wed 9th May May 9	Thu 10th May May 10	Fri 11th May May 11	Sat 12th May May 12	Sun 13th May May 13	Mon 14th May May 14
0.9m, 7:40 Running - Warm Up Split Summary === 1) 0.93m - 7:40(8:13/m) 128/149bpm 70cal 7.31/8.47mph Add a comment 5.9m, 39:16 Running - Race Split Summary === 1) 1m - 5:58(5:58/m) 160/184bpm 79cal 10.05/12.13mph 2) 1m - 6:30(6:30/m) 177/185bpm 96cal 9.24/10.02mph 3) 1m - 6:44(6:44/m) 179/187bpm 101cal 8.91/9.46mph 4) 1m - 7:46(7:46/m) 175/182bpm 113cal 7.73/9.41mph 5) 1m - 6:18(6:18/m) 175/186bpm 92cal 9.51/10.56mph 6) 0.93m - 6:00(6:25/m) 174/180bpm 86cal 9.36/9.96mph Add a comment	20.2m, 1:07:30 Cycling - General Split Summary === 1) 20.24m - 1:07:30(3:20/m) 120/166bpm 471cal 17.99/22.69mph Add a comment	6.2m, 45:43 Running - Progressive Split Summary === 1) 1m - 8:24(8:24/m) 122/132bpm 70cal 7.14/8.62mph 2) 1m - 7:44(7:44/m) 127/134bpm 65cal 7.77/8.58mph 3) 1m - 7:24(7:24/m) 156/183bpm 89cal 8.11/8.41mph 4) 1m - 7:22(7:22/m) 173/186bpm 107cal 8.15/8.45mph 5) 1m - 7:03(7:03/m) 174/179bpm 103cal 8.52/9.08mph 6) 1m - 6:45(6:45/m) 167/174bpm 93cal 8.9/9.2mph 7) 0.16m - 1:02(6:26/m) 168/171bpm 14cal 9.33/9.31mph Add a comment	23.4m, 1:12:39 Cycling - General Split Summary === 1) 23.35m - 1:12:39(3:07/m) 1303cal 19.28/30.89mph Add a comment 23.3m, 1:12:27 Cycling - General Split Summary === 1) 23.32m - 1:12:27(3:06/m) 131/181bpm 622cal 19.31/31.02mph Add a comment	3.2m, 24:17 Running - Easy Split Summary === 1) 1m - 7:57(7:57/m) 176/190bpm 117cal 7.55/8.87mph 2) 1m - 7:41(7:41/m) 182/189bpm 118cal 7.82/8.37mph 3) 1m - 7:11(7:11/m) 184/189bpm 111cal 8.36/8.68mph 4) 0.21m - 1:29(6:58/m) 190/194bpm 23cal 8.6/9mph Add a comment	79.2m, 4:33:01 Cycling - General Split Summary === 1) 79.15m - 4:33:01(3:27/m) 139/179bpm 2057cal 17.39/38.63mph Add a comment	9m, 1:08:13 Running - Easy Split Summary === 1) 1m - 7:57(7:57/m) 129/139bpm 73cal 7.55/8.01mph 2) 1m - 7:34(7:34/m) 132/155bpm 68cal 7.93/8.29mph 3) 1m - 7:44(7:44/m) 140/160bpm 77cal 7.76/8.18mph 4) 1m - 7:40(7:40/m) 142/154bpm 76cal 7.82/8.1mph 5) 1m - 7:31(7:31/m) 141/146bpm 68cal 7.98/8.5mph 6) 1m - 7:37(7:37/m) 141/145bpm 65cal 7.88/8.2mph 7) 1m - 7:43(7:43/m) 142/151bpm 66cal 7.77/8.33mph 8) 1m - 7:26(7:26/m) 140/156bpm 57cal 8.06/8.58mph 9) 1m - 6:56(6:56/m) 163/180bpm 82cal 8.66/9.58mph 10) 0.01m - 4(5:29/m) 173/174bpm 1cal 10.95/9.39mph Add a comment
Tue 15th May May 15	Wed 16th May May 16	Thu 17th May May 17	Fri 18th May May 18	Sat 19th May May 19	Sun 20th May May 20	Mon 21st May May 21
20.3m, 1:11:10 Cycling - General Split Summary === 1) 20.31m - 1:11:10(3:30/m) 975cal 17.12/25.59mph Add a comment	1m, 7:49 Running - Warm Up Split Summary === 1) 0.95m - 7:49(8:12/m) 160/180bpm 104cal 7.31/7.74mph Add a comment 4.6m, 37:39 Running - Trail Run Split Summary === 1) 1m - 8:27(8:27/m) 122/139bpm 67cal 7.1/7.99mph 2) 1m - 8:35(8:35/m) 124/149bpm 67cal 6.99/9.2mph 3) 1m - 8:26(8:26/m) 146/153bpm 95cal 7.11/9.41mph 4) 1m - 7:54(7:54/m) 152/168bpm 91cal 7.59/8.22mph 5) 0.6m - 4:16(7:04/m) 144/150bpm 41cal 8.5/8.75mph Add a comment	7m, 54:04 Running - General Split Summary === 1) 1m - 7:34(7:34/m) 139/150bpm 81cal 7.92/9.02mph 2) 1m - 7:48(7:48/m) 145/159bpm 86cal 7.69/9.64mph 3) 1m - 8:57(8:57/m) 137/144bpm 79cal 6.7/8.16mph 4) 1m - 7:52(7:52/m) 142/148bpm 75cal 7.63/8.52mph 5) 1m - 7:50(7:50/m) 145/155bpm 76cal 7.66/8.54mph 6) 1m - 7:30(7:30/m) 149/160bpm 78cal 8/8.6mph 7) 0.95m - 6:32(6:51/m) 154/167bpm 74cal 8.77/12.36mph Add a comment	23.6m, 1:13:33 Cycling - General Split Summary === 1) 23.64m - 1:13:33(3:07/m) 132/176bpm 602cal 19.28/31.23mph Add a comment	3.7m, 27:06 Running - Easy Split Summary === 1) 1m - 7:56(7:56/m) 132/149bpm 77cal 7.57/8.89mph 2) 1m - 7:29(7:29/m) 130/144bpm 65cal 8.02/8.75mph 3) 1m - 7:14(7:14/m) 144/190bpm 76cal 8.3/8.75mph 4) 0.65m - 4:27(6:52/m) 144/152bpm 46cal 8.75/9.02mph Add a comment 1.1m, 5:17 Cycling - General Split Summary === 1) 1.1m - 5:17(4:49/m) 43cal 12.44/17.68mph Add a comment	101.3m, 6:13:13 Cycling - General Split Summary === 1) 101.27m - 6:13:13(3:41/m) 5728cal 16.28/45mph Add a comment 101.4m, 6:13:16 Cycling - General Split Summary === 1) 101.44m - 6:13:16(3:41/m) 140/188bpm 2665cal 16.31/44.88mph 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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