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snogard F55

About

Race Times

All Races

Mileage

Training

Blog

Stockport Harriers & AC, FERC

Races
130
Miles
8917
Miles
16
Miles
2592
WAVA
68.96%
Mile
8:13
5k
28:21
5M
47:33
10k
57:45
10M
1:36:51
Half
2:10:34
Mara
5:00:40

About Me

Who am I? A not quite old lady, aiming to get better too eventually gain an age graded world record, that may be 40 years away yet. BUT will get it

2007 first logged on to Fetcheveryone and have improved in one way or another every year since. New plans ahoy

Race Standard

Bonefish (58)

Planned Races

29 Sep 18	Doctor K Annual Celebration Park Run
27 Oct 18	Snowdonia Marathon
09 Dec 18	Hoka One One Stockport 10

Groups

This user is a member of 100 miles a month 2014, Conquercise Game, Engineering Department, Fetch Lazybones, FetchPoint Game, GPS Users, Hoodies 2017, New Batch of Fetch Vests, New Fetch Game, Run The Sum 2018, smiley codes, Swimmers, Swimming Hat of Awesomeness, UTMOST

2018 Targets

BIKE
1000
RUN
1200

Set your targets for 2018

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Twitter Feed

I challenge you enter the Macclesfield Half Marathon 2018 on Sun 23 Sep 2018! https://t.co/xxMm6wCgYa via @niftyEntries

1:51pm, 22nd Jan 2018
@Attythatwas You will be fantastic

8:27pm, 19th Aug 2017

Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
60m	The BIG Fetch Mile 60m60m	11	4:55	68.96	1				11
1mi	The BIG Fetch Mile1mi	8:13	8:13	63.04	2		9:39		8:13
3km	Salford Quays Santa Dash (British Heart Foundation)3km	16:23	8:47	59.07	1
5km	Workington parkrun5km	28:21	9:07	63.03	43	28:35	31:12	29:48	29:39	28:43	28:21		30:00	32:36
4mi	marple runners 4mtt4mi	37:56	9:29	63.14	1									37:56
7km	National Trust Lyme Park Night Run7km	56:18	12:57	46.41	1									56:18
5mi	Run the Alderley ByPass 5 Mile5mi	47:33	9:31	63.17	9				49:25	53:14	50:28	58:57	47:33	52:50	50:46
10km	Run in the Dark Manchester10km	57:45	9:18	63.41	32	59:31	1:00:53	1:04:29	1:00:34	59:17	57:45	1:01:40	1:01:34	59:57	1:04:08
10mi	Stockport 1010mi	1:36:51	9:41	61.13	8		1:37:55		1:40:53	1:36:51	1:42:11	1:53:32	1:38:28	1:43:08
13.1mi	macclesfield half marathon13.1mi	2:10:34	9:58	59.47	18	2:14:07	2:10:34	2:23:13	2:22:51	2:14:43	2:12:15	2:16:34	2:14:36	2:15:31	2:23:11
26.2km	Kilomathon - England26.2km	2:58:12	10:57	54.56	1		2:58:12
26.2mi	Yorkshire Marathon26.2mi	5:00:40	11:29	58.82	9		5:11:16		5:08:53	5:18:16		5:03:05	5:00:40

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	69	50	68	69	81	38	75	108	78	0	0	0	637
2018	42	57	74	57	0	23	59	26	47	0	0	0	385
2018	0	0.4	1.3	3	1.4	1.8	2.1	2.7	2.8	0	0	0	15.4
2017	83	98	95	93	68	89	101	119	106	122	62	60	1097
2017	91	86	113	70	76	77	73	90	6	0	68	18	767
2016	65	66	64	80	98	92	116	119	95	78	88	72	1033
2016	0	11	33	0	1	0	53	117	65	84	100	67	532
2015	103	105	103	72	51	57	88	115	133	84	91	64	1066
2015	5	0	0	0	4	17	6	0	0	0	18	0	50
2014	95	83	104	58	81	78	85	92	63	102	76	54	971
2014	0	0	0	0	0	0	14	0	0	0	0	0	14
2013	72	84	61	86	70	22	81	81	119	85	67	63	890
2013	0	0	0	0	0	17	0	57	44	16	0	0	134
2012	112	105	101	81	43	45	88	73	63	66	45	38	859
2012	28	0	12	12	2	54	14	25	9	0	0	0	156
2011	48	34	53	37	10	43	55	55	62	47	57	62	563
2011	9	26	0	0	0	0	25	0	0	0	0	7	66
2010	28	26	85	41	43	38	58	75	103	89	42	20	647
2010	0	0	13	0	0	4	12	0	11	0	0	14	53
2009	38	33	29	45	29	22	47	51	62	33	27	20	435
2009	0	0	0	0	11	9	52	0	23	21	22	12	149
2008	32	38	40	42	21	39	88	80	62	72	24	18	554
2008	0	0	5	0	0	0	0	0	0	0	0	0	5
2008	0	0	0	0.2	0	0	0	0	0	0	0	0	0.2
2007	0	0	0	0	0	0	0	23	44	52	31	16	165
2007	0	0	0	0	0	0	0	82	198	0	0	0	280

Tue 28th Aug Aug 28	Wed 29th Aug Aug 29	Thu 30th Aug Aug 30	Fri 31st Aug Aug 31	Sat 1st Sep Sep 1	Sun 2nd Sep Sep 2	Mon 3rd Sep Sep 3
3.8mi, 53:52 Running - Recovery Run Split Summary === 1) 1m - 15:09(15:09/m) 116/134bpm 96cal 3.96/5.63mph 2) 1m - 14:03(14:03/m) 121/137bpm 87cal 4.27/5.45mph 3) 1m - 12:08(12:08/m) 130/135bpm 87cal 4.94/5.55mph 4) 0.84m - 12:32(14:51/m) 124/138bpm 69cal 4.04/5.72mph 28th Aug 2018, 8:23pm Autumnleaves wrote: :) 28th Aug 2018, 8:35pm northernslowcoach wrote: :) Add a comment 2.4mi, 15:38 Cycling - Commuting Split Summary === 1) 2.37m - 15:38(6:35/m) 77cal 9.11/15.67mph 28th Aug 2018, 7:05pm ferret wrote: Home again :-) but commuting in August 🙄 28th Aug 2018, 8:34pm northernslowcoach wrote: And back :) Add a comment 1.8mi, 10:50 Cycling - Commuting Split Summary === 1) 1.75m - 10:50(6:12/m) 61cal 9.69/17.28mph 28th Aug 2018, 8:34pm northernslowcoach wrote: There Add a comment	2.8mi, 19:07 Cycling - Commuting Split Summary === 1) 2.83m - 19:07(6:45/m) 97cal 8.89/16.05mph 29th Aug 2018, 7:07pm northernslowcoach wrote: And home :) 30th Aug 2018, 6:12am ferret wrote: Yup! Add a comment 1.8mi, 10:47 Cycling - Commuting Once more unto the breach, dear friends Split Summary === 1) 1.79m - 10:47(6:02/m) 71cal 9.95/21.73mph 29th Aug 2018, 7:06pm northernslowcoach wrote: :) 30th Aug 2018, 6:11am ferret wrote: :-) Add a comment	5mi, 1:03:24 Running - Easy And the best thing of all, Kai returned for a visit after 3 years in Canada Split Summary === 1) 1m - 10:24(10:24/m) 132/143bpm 87cal 5.77/6.3mph 2) 1m - 11:03(11:03/m) 143/151bpm 98cal 5.43/6.8mph 3) 1m - 15:01(15:01/m) 135/152bpm 109cal 3.99/6.64mph 4) 1m - 12:57(12:57/m) 142/154bpm 106cal 4.63/7.18mph 5) 1m - 13:36(13:36/m) 136/150bpm 89cal 4.41/7.08mph 6) 0.03m - 22(14:28/m) 141/142bpm 2cal 4.15/5.16mph 30th Aug 2018, 8:49pm northernslowcoach wrote: Good miles again :) 30th Aug 2018, 9:10pm Autumnleaves wrote: :) Add a comment 1.8mi, 12:34 Cycling - Commuting One of Many ways Split Summary === 1) 1.83m - 12:34(6:51/m) 76cal 8.76/21.9mph 30th Aug 2018, 6:46pm northernslowcoach wrote: Big hill 30th Aug 2018, 7:46pm ferret wrote: :-) Add a comment 2mi, 11:53 Cycling - Commuting This route is mostly downhill Split Summary === 1) 2.01m - 11:53(5:55/m) 71cal 10.14/16.61mph 30th Aug 2018, 6:25pm Autumnleaves wrote: My sort of cycling! 30th Aug 2018, 6:45pm northernslowcoach wrote: Weeeeeeeeeee :) 30th Aug 2018, 7:48pm ferret wrote: Gradual down the best :-) Add a comment	1.8mi, 15:50 Cycling - Commuting Was a tough ride today, too tired and got caught at each traffic light on route Split Summary === 1) 1.84m - 15:50(8:36/m) 75cal 6.97/21.41mph 31st Aug 2018, 5:33pm northernslowcoach wrote: But cycling into the weekend :) 31st Aug 2018, 5:54pm ferret wrote: That’s looking the pinthalfull 31st Aug 2018, 5:55pm ferret wrote: :-) posted early as usual. Enjoy the w/e. Add a comment 2.4mi, 13:22 Cycling - Commuting Split Summary === 1) 2.38m - 13:22(5:38/m) 84cal 10.67/17.45mph 31st Aug 2018, 5:32pm northernslowcoach wrote: Last day of the week :) 31st Aug 2018, 8:09pm snogard wrote: YAY Add a comment	-	13mi, 2:33:17 Running - Race Pace Fell just after 4 miles, struggled after that. Split Summary === 1) 0.91m - 9:00(9:55/m) 137/145bpm 79cal 6.05/6.49mph 2) 0.06m - 1:00(16:37/m) 125/135bpm 7cal 3.61/6.49mph 3) 0.87m - 9:00(10:18/m) 141/149bpm 80cal 5.82/6.76mph 4) 0.06m - 1:00(15:33/m) 137/146bpm 8cal 3.86/6.12mph 5) 0.87m - 9:00(10:18/m) 148/153bpm 85cal 5.83/7.22mph 6) 0.06m - 1:00(16:53/m) 143/152bpm 9cal 3.55/6.01mph 7) 0.83m - 9:00(10:54/m) 148/153bpm 84cal 5.51/7.49mph 8) 0.06m - 1:00(16:38/m) 143/149bpm 8cal 3.61/6.57mph 9) 0.69m - 9:00(13:02/m) 143/153bpm 73cal 4.6/7.62mph 10) 0.1m - 1:00(9:48/m) 137/147bpm 6cal 6.12/5.82mph 11) 0.8m - 9:00(11:14/m) 148/153bpm 82cal 5.34/7.22mph 12) 0.06m - 1:00(15:53/m) 144/153bpm 8cal 3.78/5.74mph 13) 0.82m - 9:00(11:03/m) 149/155bpm 82cal 5.43/7.99mph 14) 0.06m - 1:00(16:10/m) 145/152bpm 8cal 3.71/5.72mph 15) 0.74m - 9:00(12:08/m) 145/153bpm 68cal 4.95/6.87mph 16) 0.06m - 1:00(18:09/m) 121/123bpm 1cal 3.31/3.53mph 17) 0.79m - 9:00(11:20/m) 145/151bpm 68cal 5.29/6.66mph 18) 0.07m - 1:00(15:02/m) 138/148bpm 5cal 3.99/4.91mph 19) 0.76m - 9:00(11:53/m) 144/151bpm 58cal 5.05/7.18mph 20) 0.07m - 1:00(15:15/m) 142/149bpm 6cal 3.93/5.91mph 21) 0.63m - 9:00(14:15/m) 137/147bpm 39cal 4.21/6.93mph 22) 0.06m - 1:00(17:32/m) 135/143bpm 4cal 3.42/3.42mph 23) 0.78m - 9:00(11:28/m) 143/151bpm 54cal 5.23/7.18mph 24) 0.06m - 1:00(17:31/m) 140/149bpm 6cal 3.42/6.55mph 25) 0.79m - 9:00(11:20/m) 144/152bpm 57cal 5.29/7.14mph 26) 0.06m - 1:00(16:25/m) 144/150bpm 6cal 3.66/5.59mph 27) 1.87m - 23:17(12:28/m) 143/155bpm 131cal 4.81/7.47mph 2nd Sep 2018, 2:42pm northernslowcoach wrote: Oh no, hope you’re not too bashed up x 2nd Sep 2018, 4:15pm Autumnleaves wrote: That's bad luck - well toughed out xx 2nd Sep 2018, 8:16pm ferret wrote: Ouch, sorry. Hare thar so well done. 2nd Sep 2018, 8:18pm ferret wrote: 🙄 hate that, falling, not hare thar 😂 Add a comment	3.8mi, 45:30 Running - Intervals Intervals along the line of trees, small sprints and laps of the track Split Summary === 1) 0.46m - 5:00(10:47/m) 126/134bpm 39cal 5.56/6.03mph 2) 2.84m - 35:00(12:19/m) 132/152bpm 259cal 4.87/11.23mph 3) 0.51m - 5:31(10:51/m) 138/146bpm 42cal 5.53/5.93mph 3rd Sep 2018, 8:22pm northernslowcoach wrote: Intervals the day after a race! Nails :) 3rd Sep 2018, 10:17pm Autumnleaves wrote: Great work! 4th Sep 2018, 5:39am ferret wrote: Brilliant :-) Add a comment 2.2mi, 17:48 Cycling - Commuting Split Summary === 1) 2.19m - 17:48(8:07/m) 76cal 7.39/13.99mph 3rd Sep 2018, 6:38pm northernslowcoach wrote: Did you get wet? Add a comment 2mi, 13:49 Cycling - Commuting Split Summary === 1) 2.01m - 13:49(6:51/m) 72cal 8.75/17.85mph 3rd Sep 2018, 6:38pm northernslowcoach wrote: Monday again Add a comment
Tue 4th Sep Sep 4	Wed 5th Sep Sep 5	Thu 6th Sep Sep 6	Fri 7th Sep Sep 7	Sat 8th Sep Sep 8	Sun 9th Sep Sep 9	Mon 10th Sep Sep 10
3.8mi, 57:15 Running - Recovery Run Lots of stopping and regrouping, lots of chat with the 'old ladies group' Split Summary === 1) 1m - 12:54(12:54/m) 124/140bpm 95cal 4.65/6.53mph 2) 1m - 15:42(15:42/m) 124/145bpm 104cal 3.82/6.8mph 3) 1m - 17:37(17:37/m) 120/147bpm 95cal 3.4/6.59mph 4) 0.75m - 11:02(14:39/m) 132/150bpm 78cal 4.1/6.45mph 4th Sep 2018, 8:41pm northernslowcoach wrote: :) 4th Sep 2018, 9:18pm Autumnleaves wrote: :) Add a comment 2.3mi, 15:53 Cycling - Commuting Split Summary === 1) 2.33m - 15:53(6:50/m) 70cal 8.78/12.75mph 4th Sep 2018, 5:06pm northernslowcoach wrote: And back :) 4th Sep 2018, 6:35pm ferret wrote: :-) at nsc Add a comment 1.5mi, 11:41 Cycling - Commuting Split Summary === 1) 1.54m - 11:41(7:36/m) 58cal 7.9/22.4mph 4th Sep 2018, 5:06pm northernslowcoach wrote: There Add a comment	2.6mi, 20:15 Cycling - Commuting Split Summary === 1) 2.59m - 20:15(7:49/m) 76cal 7.67/12.88mph 5th Sep 2018, 6:19pm northernslowcoach wrote: :) Add a comment 1.6mi, 11:12 Cycling - Commuting Split Summary === 1) 1.55m - 11:12(7:15/m) 57cal 8.28/21.1mph 5th Sep 2018, 6:18pm northernslowcoach wrote: :) 5th Sep 2018, 7:19pm ferret wrote: Direct route, I think :-) Add a comment	4.7mi, 58:06 Running - Easy Split Summary === 1) 1m - 12:03(12:03/m) 124/135bpm 92cal 4.98/6.12mph 2) 1m - 11:48(11:48/m) 138/147bpm 102cal 5.08/7.2mph 3) 1m - 12:57(12:57/m) 136/151bpm 101cal 4.63/11.33mph 4) 1m - 12:02(12:02/m) 136/150bpm 89cal 4.98/11.69mph 5) 0.73m - 9:15(12:41/m) 138/153bpm 69cal 4.73/7.87mph 6th Sep 2018, 8:37pm northernslowcoach wrote: Good miles :) 6th Sep 2018, 9:13pm Autumnleaves wrote: :) good stuff Add a comment	0.8mi, 54:07 Swimming - Lessons lots of drills Split Summary === 1) 0.81m - 54:07(1:07:00/m) 288cal 22/rpm 2.34/7.16mph 7th Sep 2018, 9:46pm northernslowcoach wrote: Splish splash 7th Sep 2018, 9:46pm snogard wrote: getting easier :) 8th Sep 2018, 5:00am ferret wrote: :-) that’s good. Add a comment 2.4mi, 17:51 Cycling - Commuting Split Summary === 1) 2.38m - 17:51(7:31/m) 93cal 7.99/16.28mph 7th Sep 2018, 6:43pm northernslowcoach wrote: Into the weeeeeeeeekend :) 7th Sep 2018, 6:54pm Autumnleaves wrote: Happy Friday! 7th Sep 2018, 7:05pm ferret wrote: Weeekend :-) Add a comment 2.2mi, 15:28 Cycling - Commuting Split Summary === 1) 2.21m - 15:28(7:01/m) 86cal 8.55/17.45mph 7th Sep 2018, 6:44pm northernslowcoach wrote: :) Add a comment	-	-	1.6mi, 26:12 Running - Intervals This session is great for a 10K Warm-up about 10-15 mins 1k @ half marathon pace 800m @ 10k pace 600m @ 5k pace 400m @ 1mile pace 200m @ 400m pace 1k @ 10K pace. 200m recoveries The idea is the last 1K should feel comfortable. I didn't do the whole session but the group seemed to enjoy it Split Summary === 1) 0.12m - 3:15(26:43/m) 102/107bpm 14cal 2.25/3.8mph 2) 0.36m - 3:41(10:21/m) 132/139bpm 31cal 5.8/7.03mph 3) 0.01m - 2:59(4:35:42/m) 99/134bpm 11cal 0.22/2.84mph 4) 0.35m - 3:32(10:02/m) 134/143bpm 29cal 5.98/6.53mph 5) 0.1m - 2:33(25:11/m) 112/141bpm 12cal 2.38/5.34mph 6) 0.26m - 2:22(9:09/m) 137/146bpm 19cal 6.55/7.31mph 7) 0.13m - 2:41(20:24/m) 114/144bpm 13cal 2.94/6.95mph 8) 0.12m - 57(7:48/m) 129/143bpm 6cal 7.69/7.6mph 9) 0.14m - 4:11(29:13/m) 107/144bpm 16cal 2.05/7.58mph 10th Sep 2018, 8:29pm northernslowcoach wrote: D 10th Sep 2018, 8:29pm northernslowcoach wrote: Oops! Sounds a great session :) 10th Sep 2018, 10:10pm Autumnleaves wrote: Good session - quite demanding :) Add a comment 5.2mi, 1:03:00 Running - Easy Running to feel, for a set amount of time Split Summary === 1) 0.02m - 2:00(1:43:36/m) 76/86bpm 3cal 0.58/2.78mph 2) 0.35m - 5:00(14:27/m) 108/119bpm 25cal 4.15/5.09mph 3) 4.79m - 54:00(11:17/m) 141/149bpm 462cal 5.32/7.99mph 4) 0.01m - 2:00(3:13:26/m) 117/143bpm 6cal 0.31/5.66mph 10th Sep 2018, 8:30pm northernslowcoach wrote: :) 10th Sep 2018, 10:11pm Autumnleaves wrote: Nice :) Add a comment 2.3mi, 17:33 Cycling - Commuting Split Summary === 1) 2.34m - 17:33(7:30/m) 77cal 8/16.86mph 10th Sep 2018, 7:00pm northernslowcoach wrote: Sprint home :) Add a comment 2mi, 10:42 Cycling - Commuting Split Summary === 1) 1.95m - 10:42(5:30/m) 74cal 10.91/22.17mph 10th Sep 2018, 7:00pm northernslowcoach wrote: :) Add a comment
Tue 11th Sep Sep 11	Wed 12th Sep Sep 12	Thu 13th Sep Sep 13	Fri 14th Sep Sep 14	Sat 15th Sep Sep 15	Sun 16th Sep Sep 16	Mon 17th Sep Sep 17
3.6mi, 46:17 Running - Run-Walk Split Summary === 1) 0.26m - 3:00(11:22/m) 123/133bpm 21cal 5.28/5.53mph 2) 0.06m - 1:00(18:10/m) 121/133bpm 7cal 3.3/5.38mph 3) 0.27m - 3:00(11:14/m) 129/135bpm 24cal 5.34/6.47mph 4) 0.05m - 1:00(19:27/m) 115/129bpm 5cal 3.08/4.93mph 5) 0.27m - 3:00(11:17/m) 118/126bpm 19cal 5.32/5.74mph 6) 0.04m - 1:00(28:06/m) 109/122bpm 4cal 2.13/5.7mph 7) 0.27m - 3:00(11:07/m) 129/136bpm 23cal 5.4/5.57mph 8) 0.05m - 1:00(19:01/m) 122/133bpm 6cal 3.15/5.91mph 9) 0.22m - 3:00(13:34/m) 139/149bpm 26cal 4.42/5.61mph 10) 0.05m - 1:00(20:41/m) 131/148bpm 7cal 2.9/3.92mph 11) 0.24m - 3:00(12:32/m) 127/144bpm 21cal 4.79/5.91mph 12) 0.05m - 1:00(19:27/m) 130/144bpm 7cal 3.08/5.07mph 13) 0.26m - 3:00(11:40/m) 134/140bpm 23cal 5.14/5.45mph 14) 0.06m - 1:00(18:08/m) 123/140bpm 6cal 3.31/5.43mph 15) 0.23m - 3:00(12:54/m) 129/140bpm 20cal 4.65/5.8mph 16) 0.06m - 1:00(17:53/m) 114/124bpm 4cal 3.36/4.49mph 17) 0.27m - 3:00(11:18/m) 131/139bpm 21cal 5.31/5.63mph 18) 0.05m - 1:00(18:48/m) 127/139bpm 6cal 3.19/5.47mph 19) 0.27m - 3:00(10:59/m) 131/144bpm 20cal 5.46/5.78mph 20) 0.06m - 1:00(17:17/m) 128/143bpm 6cal 3.47/5.74mph 21) 0.27m - 3:00(11:03/m) 135/148bpm 22cal 5.43/6.28mph 22) 0.05m - 1:00(18:20/m) 131/146bpm 6cal 3.27/4.95mph 23) 0.19m - 2:16(11:44/m) 136/143bpm 16cal 5.12/5.26mph 24) 0m - 1(10:22/m) 139/139bpm 5.79/4.99mph 11th Sep 2018, 8:17pm northernslowcoach wrote: Spiky :) 11th Sep 2018, 9:13pm Autumnleaves wrote: Nice :) Add a comment 2mi, 23:00 Running - Tempo Split Summary === 1) 0.42m - 5:00(12:00/m) 117/129bpm 33cal 5/10.69mph 2) 0.41m - 5:00(12:14/m) 129/139bpm 39cal 4.91/6.51mph 3) 0.06m - 1:00(16:20/m) 121/135bpm 6cal 3.67/5.63mph 4) 0.68m - 7:00(10:14/m) 138/145bpm 61cal 5.87/7.7mph 5) 0.44m - 5:00(11:15/m) 136/143bpm 41cal 5.33/5.91mph 11th Sep 2018, 8:17pm northernslowcoach wrote: Well run :) 11th Sep 2018, 9:12pm Autumnleaves wrote: I like that 7 minute section - good pace Add a comment 1.9mi, 15:24 Cycling - Commuting Split Summary === 1) 1.93m - 15:24(8:00/m) 75cal 7.5/16.03mph 11th Sep 2018, 8:12pm northernslowcoach wrote: :) Add a comment 1.8mi, 14:41 Cycling - Commuting Split Summary === 1) 1.77m - 14:41(8:19/m) 58cal 7.22/15.32mph 11th Sep 2018, 8:12pm northernslowcoach wrote: :) Add a comment	2.4mi, 17:31 Cycling - Commuting Split Summary === 1) 2.38m - 17:31(7:21/m) 92cal 8.16/20.73mph 12th Sep 2018, 5:23pm northernslowcoach wrote: :) Add a comment 1.8mi, 9:37 Cycling - Commuting Split Summary === 1) 1.76m - 9:37(5:28/m) 57cal 10.98/16.57mph 12th Sep 2018, 5:23pm northernslowcoach wrote: Over half way ;) Add a comment	5mi, 1:00:00 Running - Easy Split Summary === 1) 5m - 1:00:00(12:00/m) 519cal 5/0mph 13th Sep 2018, 9:11pm northernslowcoach wrote: More miles :) 13th Sep 2018, 9:19pm snogard wrote: no map :( 13th Sep 2018, 9:22pm Autumnleaves wrote: :( Add a comment 2.5mi, 19:53 Cycling - Commuting Split Summary === 1) 2.53m - 19:53(7:53/m) 84cal 7.62/15.61mph 13th Sep 2018, 8:28pm northernslowcoach wrote: Heading towards the weekend :) Add a comment 2.4mi, 12:31 Cycling - Commuting Split Summary === 1) 2.38m - 12:31(5:16/m) 80cal 11.4/16.91mph 13th Sep 2018, 8:27pm northernslowcoach wrote: :) Add a comment	0.9mi, 1:00:00 Swimming - Lessons Split Summary === 1) 0.87m - 1:00:00(1:08:58/m) 389cal 0.87/0mph 15th Sep 2018, 8:14am northernslowcoach wrote: :) Add a comment 2.4mi, 17:38 Cycling - Commuting Split Summary === 1) 2.39m - 17:38(7:22/m) 77cal 8.15/15.11mph 15th Sep 2018, 8:14am northernslowcoach wrote: And home again :) Add a comment 1.8mi, 11:34 Cycling - Commuting Split Summary === 1) 1.76m - 11:34(6:34/m) 63cal 9.13/16.61mph 15th Sep 2018, 8:13am northernslowcoach wrote: End of the week :) 15th Sep 2018, 8:26am snogard wrote: :) Add a comment	3.2mi, 35:02 Running - parkrun Split Summary === 1) 0.28m - 3:00(10:46/m) 123/133bpm 22cal 5.57/5.99mph 2) 0.07m - 1:00(15:07/m) 123/133bpm 7cal 3.97/5.78mph 3) 0.34m - 3:00(8:52/m) 140/151bpm 27cal 6.77/7.56mph 4) 0.07m - 1:00(14:08/m) 130/151bpm 7cal 4.25/6.85mph 5) 0.24m - 3:00(12:30/m) 141/150bpm 27cal 4.8/7.68mph 6) 0.06m - 1:00(16:36/m) 131/141bpm 7cal 3.61/3.82mph 7) 0.31m - 3:00(9:42/m) 144/151bpm 28cal 6.19/6.74mph 8) 0.07m - 1:00(14:29/m) 136/148bpm 8cal 4.15/5.76mph 9) 0.32m - 3:00(9:22/m) 145/152bpm 28cal 6.41/7.37mph 10) 0.06m - 1:00(15:53/m) 137/150bpm 8cal 3.78/6.37mph 11) 0.33m - 3:00(9:01/m) 144/150bpm 27cal 6.65/7.51mph 12) 0.07m - 1:00(15:10/m) 143/149bpm 9cal 3.95/7.99mph 13) 0.23m - 3:00(12:46/m) 146/150bpm 28cal 4.7/5.78mph 14) 0.06m - 1:00(16:08/m) 136/146bpm 8cal 3.72/5.55mph 15) 0.32m - 3:00(9:29/m) 147/152bpm 27cal 6.33/7.37mph 16) 0.06m - 1:00(15:33/m) 139/151bpm 8cal 3.86/6.35mph 17) 0.3m - 3:00(10:06/m) 143/153bpm 26cal 5.94/7.37mph 18) 0m - 2(7:32/m) 153/153bpm 7.96/7.39mph 15th Sep 2018, 10:27am northernslowcoach wrote: Great running :) Add a comment	6mi, 1:05:26 Running - Race Life Leisure Stockport Big 10K, new route due to road works a little bit short Split Summary === 1) 1m - 10:01(10:01/m) 130/140bpm 87cal 5.99/6.55mph 2) 1m - 11:43(11:43/m) 143/147bpm 108cal 5.12/6.51mph 3) 1m - 10:57(10:57/m) 141/149bpm 94cal 5.48/7.22mph 4) 1m - 10:47(10:47/m) 142/150bpm 90cal 5.56/6.87mph 5) 1m - 11:02(11:02/m) 142/150bpm 90cal 5.44/6.91mph 6) 0.99m - 10:55(11:00/m) 146/156bpm 93cal 5.45/11.65mph 16th Sep 2018, 4:35pm northernslowcoach wrote: Good racing :) 17th Sep 2018, 7:02pm Autumnleaves wrote: Quite a graph! Add a comment	4.1mi, 49:20 Running - Easy Split Summary === 1) 1m - 11:01(11:01/m) 128/139bpm 90cal 5.45/6.47mph 2) 1m - 11:04(11:04/m) 134/144bpm 89cal 5.42/6.3mph 3) 1m - 14:05(14:05/m) 132/152bpm 100cal 4.26/7.35mph 4) 1m - 12:01(12:01/m) 139/150bpm 97cal 5/6.43mph 5) 0.1m - 1:09(11:49/m) 144/146bpm 10cal 5.08/6.12mph 17th Sep 2018, 8:54pm northernslowcoach wrote: :) 17th Sep 2018, 9:25pm Autumnleaves wrote: :) Add a comment
Tue 18th Sep Sep 18	Wed 19th Sep Sep 19	Thu 20th Sep Sep 20	Fri 21st Sep Sep 21	Sat 22nd Sep Sep 22	Sun 23rd Sep Sep 23	Mon 24th Sep Sep 24
4.4mi, 57:42 Running - Easy surprisingly easy, walked one uphill but ran all the rest, walked a little but on the flat Split Summary === 1) 1m - 11:10(11:10/m) 118/130bpm 83cal 5.37/6.03mph 2) 1m - 14:23(14:23/m) 122/137bpm 95cal 4.17/5.91mph 3) 1m - 12:35(12:35/m) 126/139bpm 83cal 4.77/6.78mph 4) 1m - 14:41(14:41/m) 125/143bpm 88cal 4.08/6.07mph 5) 0.43m - 4:52(11:21/m) 127/140bpm 29cal 5.29/6.24mph 18th Sep 2018, 9:20pm Autumnleaves wrote: Nice work :) 18th Sep 2018, 9:28pm ferret wrote: :-) Add a comment	2.4mi, 15:12 Cycling - Commuting Split Summary === 1) 2.37m - 15:12(6:25/m) 87cal 9.36/17.09mph 19th Sep 2018, 5:17pm northernslowcoach wrote: Battling Storm Ali? 19th Sep 2018, 6:03pm snogard wrote: Dropped lucky, tail wind all the way :) 19th Sep 2018, 6:03pm northernslowcoach wrote: Whoop :) Add a comment 1.9mi, 14:26 Cycling - Commuting Split Summary === 1) 1.85m - 14:26(7:49/m) 71cal 7.68/19.06mph 19th Sep 2018, 5:16pm northernslowcoach wrote: :) Add a comment	4.5mi, 54:28 Running - Easy Sore legs and bum, went to the gym last night first time in months, split squats and 'hat' squats, chest press and some abs work - really must go more often. Split Summary === 1) 1m - 9:46(9:46/m) 136/145bpm 88cal 6.15/6.66mph 2) 1m - 13:46(13:46/m) 138/152bpm 121cal 4.36/10.12mph 3) 1m - 11:46(11:46/m) 138/151bpm 93cal 5.1/7.78mph 4) 1m - 14:11(14:11/m) 139/150bpm 111cal 4.23/6.74mph 5) 0.46m - 5:00(10:57/m) 142/152bpm 39cal 5.48/6.91mph 20th Sep 2018, 8:43pm northernslowcoach wrote: Good running :) 20th Sep 2018, 9:10pm Autumnleaves wrote: Split squats are a bit evil 22nd Sep 2018, 4:47am ferret wrote: Ouch :-0 Add a comment 2.2mi, 16:26 Cycling - Commuting Split Summary === 1) 2.19m - 16:26(7:29/m) 74cal 8.02/15.82mph 20th Sep 2018, 6:06pm northernslowcoach wrote: :) Add a comment	1.1mi, 56:38 Swimming - Lessons All about endurance Split Summary === 1) 1.12m - 56:38(50:38/m) 341cal 21/rpm 2.09/4.76mph 21st Sep 2018, 9:38pm northernslowcoach wrote: Splish splash splosh :) 21st Sep 2018, 9:43pm snogard wrote: got to go through it :) 22nd Sep 2018, 4:52am ferret wrote: Well done 🐟 that’s a long way :-0 Add a comment 2.8mi, 21:16 Cycling - Commuting Split Summary === 1) 2.81m - 21:16(7:35/m) 102cal 7.92/14.38mph Add a comment	-	13.1mi, 2:23:11 Running - Race Split Summary === 1) 1m - 10:19(10:19/m) 135/145bpm 92cal 5.81/6.53mph 2) 1m - 9:38(9:38/m) 141/150bpm 88cal 6.23/8.16mph 3) 1m - 10:43(10:43/m) 144/153bpm 100cal 5.6/8.35mph 4) 1m - 10:13(10:13/m) 143/151bpm 90cal 5.87/7.1mph 5) 1m - 10:27(10:27/m) 144/151bpm 92cal 5.74/8.2mph 6) 1m - 12:29(12:29/m) 143/152bpm 100cal 4.81/7.72mph 7) 1m - 11:37(11:37/m) 140/152bpm 81cal 5.16/7.22mph 8) 1m - 10:30(10:30/m) 144/155bpm 81cal 5.71/8.77mph 9) 1m - 11:17(11:17/m) 145/151bpm 86cal 5.32/7.76mph 10) 1m - 9:47(9:47/m) 145/152bpm 69cal 6.13/8.95mph 11) 1m - 12:37(12:37/m) 143/154bpm 81cal 4.76/7.31mph 12) 1m - 11:50(11:50/m) 146/155bpm 84cal 5.07/7.56mph 13) 1m - 11:07(11:07/m) 145/154bpm 75cal 5.4/8.06mph 14) 0.09m - 54(10:06/m) 153/155bpm 8cal 5.94/7.37mph 23rd Sep 2018, 2:52pm northernslowcoach wrote: Great racing :) 23rd Sep 2018, 8:35pm ferret wrote: half-marabunting well done :-) 23rd Sep 2018, 8:36pm ferret wrote: bunting 23rd Sep 2018, 8:38pm ferret wrote: emoji not working ! Add a comment	-

2018	Date	Result	WAVA
Macc-Half Macclesfield Half Marathon	23 Sep	2:23:11	58.59%
Stockport Big Event 10K	16 Sep	1:05:25	59.09%
Hatters Half Marathon 2018 - Stockport	2 Sep	2:33:17	54.73%
Run MediaCity 10k	23 Aug	1:05:35	58.94%
Mad Hatters 5 Mile MT	9 May	54:47	56.35%
IT'S A PIECE OF CAKE 10KM	5 May	1:07:02	57.67%
Hyde parkrun	14 Apr		0.00%
Poynton 10km	25 Mar	1:04:08	59.45%
Hit The Trail	7 Jan	50:46	59.98%
2017	Date	Result	WAVA
Hoka One One Stockport 10	3 Dec	1:43:08	60.55%
Snowdonia Marathon	28 Oct		0.00%
Doctor K Annual Celebration Park Run	30 Sep	32:36	57.06%
Macc-Half	24 Sep	2:27:42	56.02%
Big Stockport 10k	17 Sep	1:01:37	61.88%
marple runners 4mtt	13 Sep	37:56	63.14%
Blackpool Illuminations 10k	26 Aug	59:57	63.60%
Offerton 10K	21 Jun	1:06:00	57.77%
Marple Carnival 10K	18 Jun	1:11:44	53.15%
Mad Hatters 5 Mile MT	10 May	52:50	57.63%
Blackpool Half Marathon	23 Apr	2:15:31	60.23%
Stockport Trail Half Marathon	26 Feb	2:21:20	57.76%
National Trust Lyme Park Night Run	21 Jan	56:18	46.41%
2016	Date	Result	WAVA
Adlington Winter Warmer	27 Dec	1:02:20	60.34%
Hoka One One Stockport 10	4 Dec	1:38:28	62.56%
Yorkshire Marathon	9 Oct	5:00:40	58.82%
Big Stockport 10k	18 Sep	1:01:34	61.09%
Hatters Half Marathon	4 Sep	2:14:36	60.65%
Woodbank parkrun	16 Jul	30:00	61.17%
Run the Alderley ByPass 5 Mile	3 Jul	47:33	63.17%
Offerton 10Km Park Race	29 Jun	1:03:46	58.98%
Mad Hatters 5 Mile MT	11 May	56:38	53.04%
Woodbank Park Run	26 Mar	33:30	54.05%
2015	Date	Result	WAVA
Hoka One One Stockport 10	6 Dec	1:53:32	53.54%
Snowdonia Marathon	24 Oct	5:24:05	53.80%
Mad Hatters 5 Mile MT	13 May	58:57	50.27%
Fox Cross Four	4 May	48:45	47.82%
Greater Manchester Marathon	19 Apr	5:03:05	56.74%
Liverpool Half Marathon	29 Mar	2:16:34	58.20%
Southport Mad Dog 10k	8 Feb	1:01:40	59.39%
2014	Date	Result	WAVA
Addlington winter Warmer	28 Dec	1:08:13	53.68%
Stockport 10	7 Dec	1:42:11	58.70%
Run in the Dark Manchester	12 Nov	57:45	63.41%
City of Salford 10k	7 Sep	1:00:29	60.55%
Workington parkrun	19 Jul	28:21	63.03%
Fox Cross Four	5 May	47:03	48.89%
Wilmslow Half Marathon	23 Mar	2:12:15	59.32%
Great Run Local Deb Dale PArk	16 Mar	28:54	61.02%
Southport Mad Dog 10K	9 Feb	58:55	61.35%
Hit the Trail	5 Jan	50:28	57.20%
2013	Date	Result	WAVA
Adlington Winter Warmer	29 Dec	1:02:24	57.93%
Stockport 10	8 Dec	1:36:51	61.13%
Woodbank parkrun	30 Nov	28:43	61.41%
Woodbank Park Run	23 Nov	29:02	60.74%
Run in the Dark Manchester	13 Nov	59:17	60.97%
woodbank parkrun 219	9 Nov	29:16	60.26%
Snowdonia Marathon	26 Oct	5:18:16	53.29%
Macclesfield half marathon	29 Sep	2:14:43	58.23%
Woodbank parkrun #209	31 Aug	30:00	58.79%
Stockport 10k Legacy Event	4 Aug	1:06:00	54.77%
Woodbank parkrun#193	11 May	30:46	57.32%
Woodbank parkrun#189	13 Apr	30:31	57.05%
Wrap Up & Run 10K Tatton Park	17 Mar	1:06:06	53.98%
Hit the Trail 5 mile (approx) 11.00am Start	6 Jan	53:14	53.53%
2012	Date	Result	WAVA
Adlington Winter Warmer	30 Dec	1:04:35	55.25%
Stockport 10	9 Dec	1:40:53	57.93%
The BIG Fetch Mile	10 Nov	8:13	63.04%
The BIG Fetch Mile 60m	10 Nov	11	68.96%
Macclesfield Half Marathon	30 Sep	2:25:51	53.10%
Woodford 10k (All Proceeds to St Ann's Hospice)	9 Sep	1:07:48	52.63%
Woodbank parkrun#153	4 Aug	29:39	58.72%
Offerton 10Km - Park Race	4 Jul	1:04:11	55.59%
Great Manchester Cycle (26 mile)	4 Jun	2:06:47	0.00%
Great Manchester Run	20 May	1:00:34	58.91%
Greater Manchester Marathon	29 Apr	5:08:53	54.17%
Woodbank parkrun #138	21 Apr	29:44	57.81%
Woodbank parkrun #137	14 Apr	30:20	56.67%
Wilmslow Half Marathon	25 Mar	2:22:51	53.53%
Woodbank parkrun #130	25 Feb	30:10	56.98%
Woodbank parkrun #129	18 Feb	30:19	56.70%
Woodbank parkrun #126	28 Jan	30:19	56.70%
Woodbank parkrun #124	14 Jan	30:57	55.54%
Hit The Trail	8 Jan	49:25	56.93%
Woodbank parkrun	7 Jan	31:49	54.03%
2011	Date	Result	WAVA
Woodbank parkrun	31 Dec	31:04	55.33%
Woodbank parkrun	24 Dec	30:55	55.60%
Woodbank parkrun	10 Dec	29:48	58.23%
Woodbank parkrun	26 Nov	32:08	54.00%
Woodbank parkrun	19 Nov	31:12	55.62%
Woodbank parkrun	12 Nov	48:01	36.14%
Macclesfield Half Marathon	25 Sep	2:23:13	54.92%
Stockport 10km	21 Aug	1:10:23	50.53%
Woodbank Parkrun	20 Aug	31:57	54.31%
Offerton 10km	6 Jul	1:04:29	55.15%
Woodbank parkrun	2 Jul	35:11	49.32%
Woodbank parkrun	16 Apr	29:56	57.24%
Woodbank parkrun	5 Feb	31:07	55.06%
Woodbank parkrun	8 Jan	30:45	55.72%
2010	Date	Result	WAVA
Stockport 10	12 Dec	1:37:55	58.74%
Snowdonia Marathon	30 Oct	5:11:16	52.04%
macclesfield half marathon	26 Sep	2:10:34	59.47%
Bramhall parkrun	31 Jul	31:39	54.13%
Leigh Sports Village Legacy 10k	25 Jul	1:00:53	57.68%
Woodbank parkrun	3 Jul	31:12	54.92%
Blackpool Half Marathon	11 Apr	2:35:55	49.17%
Kilomathon - England	14 Mar	2:58:12	54.56%
Woodbank parkrun	6 Mar	32:55	50.79%
Fetch Mile - The BIG one	9 Jan	9:39	51.61%
2009	Date	Result	WAVA
Woodbank parkrun	5 Dec	31:06	53.76%
Woodbank parkrun	21 Nov	29:41	56.32%
Alexandra Park	4 Oct	28:43	58.22%
Macclesfield half marathon	27 Sep	2:14:07	57.16%
Alexandra Park 5k	6 Sep	28:55	57.82%
Caernarfon 10k	30 Aug	1:00:11	57.47%
Bramhall parkrun	30 May	30:15	55.27%
Great Manchester Run	17 May	1:01:23	56.35%
Bramhall parkrun	9 May	29:29	56.70%
Alexandra Park 5km, Manchester	3 May	28:35	58.49%
High Legh 10k Robert Moffat Memorial	22 Feb	59:31	57.37%
2008	Date	Result	WAVA
Salford Quays Santa Dash (British Heart Foundation)	7 Dec	16:23	59.07%
Snowdonia Marathon	25 Oct	5:16:21	49.91%
Blackpool Half Marathon	27 Apr	2:27:53	51.19%
Alexandra Park 5k	6 Apr	32:14	50.50%
Trafford 10K	9 Mar	1:08:11	48.80%
alexandra park 5k	2 Mar	32:22	50.29%
Alexandra Park 5k	3 Feb	32:28	50.14%
2007	Date	Result	WAVA
Stockport 10	9 Dec	1:59:47	46.02%
Snowdonia Marathon	27 Oct	6:35:17	40.46%
Great North Run	30 Sep	2:46:12	44.98%
Caenarfon 10K	2 Sep	1:09:29	47.88%
Great Manchester Run	20 May	1:13:42	45.14%
London Marathon	22 Apr	6:10:01	42.68%
Wilmslow Half Marathon	25 Mar	2:52:00	42.93%

snogard F55

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