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Steve72 M45

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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 Show More...

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Recent Blogs
Hey, Fetch...	Dec 2017
Injury, POSE and Plans for 2017	Dec 2016
Brooks Adrenaline GTS 12	Oct 2012
Victory!	Oct 2010
Damn insurance company!	Sep 2010

Recent Training
15th Oct	General	23.2mi	1:16:34
14th Oct	Barefoot	6mi	46:14
12th Oct	Strides	0.7mi	4:36
12th Oct	Recovery	5.6mi	45:35
11th Oct	General	24.2mi	1:27:20

12 Month Benchmarks	Run	Bike
Mile	6:17	1:44
5k	20:18	6:10
5mi	34:44	11:00
10k	48:10	14:50

Recent Pictures

2021 Targets	Set your targets
Bike 7500 Run 750

Recent Threads
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Best Times
Best WAVA

Dist	Races	PB	WB	2004	2007	2008	2009	2010	2011	2012	2014	2015	2016	2017	2018
3mi	1	17:05 5:42/mi	74.96		17:05 74.96
5km	7	18:08 5:50/mi	75.07		18:38 71.17	18:18 72.89	18:32 72.43	18:16 74.00	18:08 75.07
6.5km	1	30:46 7:37/mi	59.18									30:46 59.18
5mi	6	29:59 6:00/mi	76.58					32:51 66.79	29:59 73.18		30:37 73.24			30:12 76.58
5.1mi	2	31:49 6:14/mi	73.57										32:50 70.74	31:49 73.57
10km	24	36:47 5:55/mi	74.82		38:41 69.65	38:42 69.95	37:51 71.86	38:50 70.05	36:47 74.82	36:58 74.45	38:09 73.79	45:53 61.35	39:20 72.13		48:19 59.67
13.1mi	11	1:19:47 6:05/mi	74.79	1:40:00 58.40	1:22:30 70.96	1:23:53 69.95	1:25:20 68.97	1:26:04 68.65	1:22:45 72.11	1:19:47 74.79
20mi	1	2:22:37 7:08/mi	64.84					2:22:37 64.84
26.2mi	4	3:05:35 7:05/mi	67.04			3:13:22 64.10	3:10:01 65.48	3:05:35 67.04	3:09:17 66.39

2018		Result	WAVA	Distance
10 Mar	Loggerheads Trail 10K SB	48:19	59.67	10km
2017		Result	WAVA	Distance
12 Jul	Sefton Park 5 Mile SB	30:12	76.58	5mi
5 Mar	Borders League Manley Mere PB	31:49	73.57	5.1mi
2016		Result	WAVA	Distance
17 Apr	Border League - Mold SB	32:50	70.74	5.1mi
20 Mar	Border League Tattenhall SB	39:20	72.13	10km
2015		Result	WAVA	Distance
13 Dec	North West XC League - Round 4	35:12	64.69	5mi
11 Dec	Dash in the dark PB	30:46	59.18	6.5km
22 Nov	North West XC League - Round 3	33:52	67.24	5mi
4 May	Spartan 10 Thousand SB	45:53	61.35	10km
2014		Result	WAVA	Distance
28 Sep	Aintree 10K SB	38:09	73.79	10km
20 Apr	Run the Bridge SB	30:37	73.24	5mi
2012		Result	WAVA	Distance
2 Dec	Helena Tipping Memorial 10K	37:30	73.91	10km
13 May	Port Sunlight 10k SB	36:58	74.45	10km
25 Mar	Wilmslow Half Marathon	1:21:00	73.67	13.1mi
19 Feb	Village Bakery Half Marathon PB	1:19:47	74.79	13.1mi
12 Feb	The Nick Beer 10Km memorial race	37:47	72.84	10km
22 Jan	Four Villages Half Marathon	1:22:25	72.40	13.1mi
2011		Result	WAVA	Distance
4 Dec	Helena Tipping Memorial 10K PB	36:47	74.82	10km
9 Oct	Liverpool Marathon SB	3:09:17	66.39	26.2mi
11 Sep	Lake Vyrnwy Half Marathon SB	1:22:45	72.11	13.1mi
24 Aug	Capenhurst 5K PB	18:08	75.07	5km
23 Jun	Warrington Road Runners 10k	37:16	73.39	10km
8 Jun	Birkenhead Park 5 Mile Road Race PB	29:59	73.18	5mi
27 Feb	Village Bakery Half Marathon	1:23:57	70.70	13.1mi
13 Feb	The Nick Beer 10Km memorial race	39:32	69.18	10km
9 Jan	Helena Tipping Memorial 10K	39:08	69.89	10km
2010		Result	WAVA	Distance
21 Nov	Conwy Half Marathon	1:28:00	67.44	13.1mi
7 Nov	Abergele 5 SB	32:51	66.79	5mi
25 Aug	Urenco Capenhurst 5k SB	18:16	74.00	5km
28 Jul	Wirral Seaside Run	17:39	75.36	4.92km
24 Jun	Warrington Road Runners 10k SB	38:50	70.05	10km
31 May	MBNA Chester Marathon PB	3:05:35	67.04	26.2mi
25 Apr	South Cheshire 20 PB	2:22:37	64.84	20mi
7 Feb	Nick Beer 10k	39:40	68.57	10km
17 Jan	Four Villages Half Marathon SB	1:26:04	68.65	13.1mi
2009		Result	WAVA	Distance
6 Dec	Helena Tipping Memorial 10K SB	37:51	71.86	10km
20 Sep	Anglesey Marathon SB	3:10:01	65.48	26.2mi
26 Aug	Urenco Capenhurst 5K SB	18:32	72.43	5km
19 Aug	Wirral Seaside Run	18:17	72.31	3.06mi
24 Jun	Wirral Seaside Run	18:29	71.07	3.06mi
18 Jun	Warrington Road Runners 10K	38:26	70.44	10km
7 Jun	Capenhurst 10 km	38:17	70.71	10km
17 May	Chester Half Marathon SB	1:25:20	68.97	13.1mi
15 Apr	Wirral Seaside Run	18:46	69.94	4.92km
1 Mar	Farndon 10k	38:37	70.10	10km
8 Feb	Nick Beer 10k Road Race (Llandudno)	38:54	69.59	10km
2008		Result	WAVA	Distance
19 Oct	Natterjack Seaside 10k SB	38:42	69.95	10km
21 Sep	Anglesey Marathon SB	3:13:22	64.10	26.2mi
20 Aug	URENCO Capenhurst 5k SB	18:18	72.89	5km
19 Jun	Warrington Road Runners 10K	38:55	69.29	10km
15 Jun	Capenhurst 10k	39:27	68.35	10km
10 Feb	Nick Beer 10k Road Race	38:52	69.38	10km
20 Jan	Four Villages Half Marathon SB	1:23:53	69.95	13.1mi
2007		Result	WAVA	Distance
23 Sep	Wirral Seaside Run	17:47	74.57	5km
22 Aug	wirral seaside run	18:40	71.05	5km
7 Aug	Warrington Road Runners 10K	38:43	69.65	10km
3 Aug	Capenhurst 3Mile PB	17:05	74.96	3mi
11 Jul	Capenhurst 5k SB	18:38	71.17	5km
17 Jun	Capenhurst 10K SB	38:41	69.47	10km
18 Feb	Village Bakery Half Marathon (Wrexham) SB	1:22:30	70.96	13.1mi
2004		Result	WAVA	Distance
10 Oct	Liverpool Half Marathon SB	1:40:00	58.39	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	57	52	48	48	59	26	77	78	50	37	0	0	533
2021	609	719	917	798	834	760	824	956	676	398	0	0	7490
2020	32	53	63	68	59	55	15	19	40	45	62	65	575
2020	676	477	889	876	1104	815	1185	992	495	738	1171	872	10288
2019	183	112	132	123	109	110	34	0	0	1	2	18	824
2019	172	254	451	456	597	657	769	1141	856	1052	1009	795	8210
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	63	55	60	623
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 19th Sep Sep 19	Mon 20th Sep Sep 20	Tue 21st Sep Sep 21	Wed 22nd Sep Sep 22	Thu 23rd Sep Sep 23	Fri 24th Sep Sep 24	Sat 25th Sep Sep 25
23.1mi, 1:16:08 Bike - General Split Summary === 1) 23.08m - 1:16:08(3:18/m) 1193cal 18.19/28.49mph Add a comment	-	4.2mi, 27:16 Run - Trail Run Split Summary === 1) 1m - 6:24(6:24/m) 154/166bpm [986b/mi] 87cal 9.37/10.54mph 2) 1m - 6:38(6:38/m) 164/179bpm [1088b/mi] 98cal 9.04/9.66mph 3) 1m - 6:46(6:46/m) 171/180bpm [1157b/mi] 107cal 8.86/9.66mph 4) 1m - 6:29(6:29/m) 175/180bpm [1134b/mi] 107cal 9.26/9.62mph 5) 0.16m - 59(5:58/m) 175/185bpm [1045b/mi] 16cal 10.04/13.67mph Add a comment	24mi, 1:24:08 Bike - General Split Summary === 1) 24.02m - 1:24:08(3:30/m) 1168cal 17.13/25.28mph Add a comment	5.4mi, 38:35 Run - Barefoot Split Summary === 1) 1m - 7:33(7:33/m) 135/149bpm [1020b/mi] 91cal 7.94/9.39mph 2) 1m - 7:28(7:28/m) 144/156bpm [1076b/mi] 97cal 8.03/8.87mph 3) 1m - 7:09(7:09/m) 154/159bpm [1101b/mi] 99cal 8.39/9.06mph 4) 1m - 6:51(6:51/m) 157/163bpm [1076b/mi] 96cal 8.75/9.12mph 5) 1m - 6:53(6:53/m) 161/166bpm [1109b/mi] 99cal 8.71/9.12mph 6) 0.4m - 2:40(6:40/m) 165/170bpm [1101b/mi] 39cal 8.99/9.14mph Add a comment	23.2mi, 1:26:02 Bike - General Split Summary === 1) 23.16m - 1:26:02(3:43/m) 1072cal 16.15/27.07mph Add a comment	70.2mi, 4:19:07 Bike - General Split Summary === 1) 70.23m - 4:19:07(3:41/m) 127/175bpm [469b/mi] 2047cal 16.26/35.11mph Add a comment 70.6mi, 4:20:57 Bike - General Split Summary === 1) 70.55m - 4:20:57(3:42/m) 3699cal 16.22/36.9mph Add a comment
Sun 26th Sep Sep 26	Mon 27th Sep Sep 27	Tue 28th Sep Sep 28	Wed 29th Sep Sep 29	Thu 30th Sep Sep 30	Fri 1st Oct Oct 1	Sat 2nd Oct Oct 2
25.2mi, 1:17:24 Bike - General Split Summary === 1) 25.2m - 1:17:24(3:04/m) 1329cal 19.54/26.36mph Add a comment	-	4.4mi, 29:24 Run - Trail Run Split Summary === 1) 1m - 6:39(6:39/m) 119/142bpm [791b/mi] 66cal 9.03/10.94mph 2) 1m - 6:58(6:58/m) 144/177bpm [1004b/mi] 90cal 8.6/9.62mph 3) 1m - 6:44(6:44/m) 165/172bpm [1110b/mi] 101cal 8.92/9.71mph 4) 1m - 6:52(6:52/m) 170/176bpm [1167b/mi] 107cal 8.74/9.12mph 5) 0.35m - 2:11(6:10/m) 173/179bpm [1068b/mi] 35cal 9.72/13.07mph Add a comment	-	-	5.4mi, 41:20 Run - Barefoot Split Summary === 1) 1m - 8:06(8:06/m) 130/139bpm [1054b/mi] 94cal 7.4/8.22mph 2) 1m - 7:40(7:40/m) 138/143bpm [1059b/mi] 96cal 7.82/8.12mph 3) 1m - 7:38(7:38/m) 144/149bpm [1098b/mi] 99cal 7.87/8.22mph 4) 1m - 7:32(7:32/m) 152/159bpm [1144b/mi] 102cal 7.97/8.39mph 5) 1m - 7:35(7:35/m) 156/163bpm [1183b/mi] 106cal 7.91/8.12mph 6) 0.4m - 2:50(7:08/m) 159/170bpm [1134b/mi] 40cal 8.41/9.58mph Add a comment	-
Sun 3rd Oct Oct 3	Mon 4th Oct Oct 4	Tue 5th Oct Oct 5	Wed 6th Oct Oct 6	Thu 7th Oct Oct 7	Fri 8th Oct Oct 8	Sat 9th Oct Oct 9
75mi, 4:19:15 Bike - General Split Summary === 1) 75.03m - 4:19:15(3:27/m) 136/167bpm [470b/mi] 2327cal 17.37/40.76mph Add a comment 75mi, 4:19:28 Bike - General Split Summary === 1) 75.02m - 4:19:28(3:28/m) 3872cal 17.35/40.45mph Add a comment	5.9mi, 51:52 Run - Trail Run Split Summary === 1) 1m - 8:05(8:05/m) 132/138bpm [1068b/mi] 95cal 7.42/8.16mph 2) 1m - 9:24(9:24/m) 135/148bpm [1269b/mi] 112cal 6.38/7.97mph 3) 1m - 9:32(9:32/m) 140/156bpm [1336b/mi] 119cal 6.29/7.22mph 4) 1m - 8:55(8:55/m) 142/165bpm [1266b/mi] 107cal 6.73/8.1mph 5) 1m - 9:17(9:17/m) 143/161bpm [1328b/mi] 114cal 6.46/7.56mph 6) 0.87m - 6:38(7:36/m) 143/149bpm [1086b/mi] 79cal 7.9/9.41mph Add a comment	24.1mi, 1:25:56 Bike - General Split Summary === 1) 24.13m - 1:25:56(3:34/m) 1184cal 16.84/27.22mph Add a comment	6.5mi, 51:50 Run - Easy Split Summary === 1) 1m - 8:14(8:14/m) 128/152bpm [1054b/mi] 91cal 7.28/7.68mph 2) 1m - 7:58(7:58/m) 136/143bpm [1084b/mi] 95cal 7.53/7.99mph 3) 1m - 7:59(7:59/m) 140/145bpm [1119b/mi] 98cal 7.51/7.85mph 4) 1m - 8:01(8:01/m) 141/150bpm [1130b/mi] 97cal 7.49/8.1mph 5) 1m - 7:45(7:45/m) 144/173bpm [1116b/mi] 93cal 7.74/8.79mph 6) 1m - 7:52(7:52/m) 149/154bpm [1172b/mi] 102cal 7.63/8.77mph 7) 0.16m - 1:15(7:48/m) 144/152bpm [1123b/mi] 14cal 7.69/7.72mph 8) 0.36m - 2:46(7:44/m) 143/153bpm [1105b/mi] 32cal 7.76/8.41mph Add a comment 1.1mi, 9:36 Run - Warm Up Split Summary === 1) 1m - 8:40(8:40/m) 125/135bpm [1084b/mi] 93cal 6.92/8.29mph 2) 0.1m - 56(8:55/m) 133/135bpm [1187b/mi] 10cal 6.72/7.08mph Add a comment	22.6mi, 1:15:25 Bike - General Split Summary === 1) 22.59m - 1:15:25(3:20/m) 1190cal 17.97/32.08mph Add a comment	5.3mi, 38:44 Run - Barefoot Split Summary === 1) 1m - 8:00(8:00/m) 118/128bpm [944b/mi] 76cal 7.5/8.87mph 2) 1m - 7:25(7:25/m) 122/137bpm [906b/mi] 72cal 8.08/9.02mph 3) 1m - 7:14(7:14/m) 143/159bpm [1033b/mi] 89cal 8.3/8.64mph 4) 1m - 7:05(7:05/m) 158/163bpm [1120b/mi] 99cal 8.46/8.97mph 5) 1m - 6:55(6:55/m) 161/167bpm [1113b/mi] 99cal 8.68/8.89mph 6) 0.33m - 2:05(6:15/m) 166/173bpm [1038b/mi] 31cal 9.6/9.98mph Add a comment	74.1mi, 4:28:07 Bike - General Split Summary === 1) 74.09m - 4:28:07(3:37/m) 4121cal 16.58/34.96mph Add a comment 74mi, 4:27:16 Bike - General Split Summary === 1) 73.99m - 4:27:16(3:37/m) 140/180bpm [506b/mi] 2283cal 16.61/34.29mph Add a comment
Sun 10th Oct Oct 10	Mon 11th Oct Oct 11	Tue 12th Oct Oct 12	Wed 13th Oct Oct 13	Thu 14th Oct Oct 14	Fri 15th Oct Oct 15	Sat 16th Oct Oct 16
6.2mi, 52:44 Run - General Split Summary === 1) 1m - 7:40(7:40/m) 130/143bpm [997b/mi] 87cal 7.82/9mph 2) 1m - 8:49(8:49/m) 139/150bpm [1226b/mi] 110cal 6.8/8.41mph 3) 1m - 9:33(9:33/m) 143/161bpm [1365b/mi] 121cal 6.28/7.24mph 4) 1m - 9:08(9:08/m) 143/150bpm [1306b/mi] 115cal 6.57/8.04mph 5) 1m - 9:03(9:03/m) 146/152bpm [1322b/mi] 116cal 6.63/8.81mph 6) 1m - 7:34(7:34/m) 147/152bpm [1112b/mi] 97cal 7.93/9.33mph 7) 0.17m - 56(5:23/m) 124/146bpm [668b/mi] 5cal 11.14/12.27mph Add a comment	24.2mi, 1:27:20 Bike - General Split Summary === 1) 24.21m - 1:27:20(3:36/m) 1152cal 16.64/29.3mph Add a comment	0.7mi, 4:36 Run - Strides Split Summary === 1) 0.72m - 4:36(6:22/m) 185/203bpm [1178b/mi] 78cal 9.42/10.33mph Add a comment 5.6mi, 45:35 Bike - Recovery Split Summary === 1) 1m - 8:27(8:27/m) 175/191bpm [1478b/mi] 139cal 7.1/8.47mph 2) 1m - 8:02(8:02/m) 181/198bpm [1455b/mi] 139cal 7.46/7.87mph 3) 1m - 8:15(8:15/m) 186/193bpm [1533b/mi] 142cal 7.28/7.58mph 4) 1m - 8:07(8:07/m) 187/196bpm [1519b/mi] 140cal 7.39/7.81mph 5) 1m - 8:08(8:08/m) 195/202bpm [1586b/mi] 141cal 7.38/7.99mph 6) 0.56m - 4:36(8:11/m) 196/202bpm [1603b/mi] 79cal 7.34/7.74mph Add a comment	-	6mi, 46:14 Run - Barefoot Split Summary === 1) 1m - 7:54(7:54/m) 114cal 7.6/8.18mph 2) 1m - 7:49(7:49/m) 115cal 7.67/8.5mph 3) 1m - 7:52(7:52/m) 115cal 7.63/8.06mph 4) 1m - 7:51(7:51/m) 115cal 7.65/7.99mph 5) 1m - 7:46(7:46/m) 115cal 7.72/8.18mph 6) 0.98m - 7:02(7:10/m) 111cal 8.37/10.21mph Add a comment	23.2mi, 1:16:34 Bike - General Split Summary === 1) 23.17m - 1:16:34(3:18/m) 1221cal 18.16/33.31mph Add a comment	-