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ThePenkethRunner M40

About

Race Times

All Races

Mileage

Training

West Cheshire AC, Warrington Running Club

Races
93
Miles
2890
Miles
2
Miles
1955
WAVA
82.42%
5k
22:53
5M
38:47
10k
48:11
Half
1:44:44
Mara
3:59:53

About Me

25 parkruns (22:53) 21 Half Marathons (1:44:44) 4 Metric Marathons (2:22:05) 17 Marathons (3:59:53) 3 Ultras (33, 42

Planned Races
20th Sep 20	Essar Chester Half Marathon - CANCELLED
27th Sep 20	Alderley Edge 10k 2020
4th Oct 20	MBNA Chester Metric Marathon - CANCELLED
11th Oct 20	Greater Manchester Marathon - CANCELLED
18th Oct 20	Yorkshire Marathon (CANCELLED)
15th Nov 20	Conwy Half Marathon

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Dist	Races	PB	WB	2005	2006	2008	2009	2010	2011	2012	2013	2016	2017	2018	2019	2020
5km	26	22:53 7:22/mi	58.01		59:02 21.88							22:53 56.59	23:31 57.92	25:38 53.51	23:49 58.01
5mi	6	38:47 7:45/mi	56.96									38:47 56.96	41:12 54.02	41:35 53.93
10km	9	48:11 7:45/mi	57.52	1:10:00 38.17		54:45 48.82							48:11 57.52		54:17 52.26	53:33 52.98
13.1mi	23	1:44:44 8:00/mi	56.90		2:23:52 40.58	2:03:21 47.33	1:54:51 50.84	4:52:10 20.00	1:58:01 49.60	1:44:44 56.02	1:55:47 50.83	1:47:34 56.90	1:47:22 55.92	2:03:46 48.84	2:12:20 46.03	2:08:11 47.91
26.2km	4	2:23:02 8:47/mi	54.02									2:23:02 54.02	2:41:26 47.38	2:55:32 43.87	2:48:30
26.2mi	15	3:59:53 9:09/mi	51.74			5:28:58 37.37	4:53:45 41.86	4:54:16 41.83	4:47:49 42.83	4:35:12 44.90	3:59:53 51.67	4:14:34 49.87	4:07:23 51.74	4:52:05 43.58	4:57:51 43.07
33mi	1	9:13:52 16:47/mi	28.75						9:13:52 28.75
47mi	1	10:03:04 12:50/mi	37.76									10:03:04 37.76
90mi	1	12:13:53 8:09/mi	82.42										12:13:53 82.42

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	0	0.5	1.1	0	0	0	0	0	0	0	0	0	1.6
2020	108	91	102	100	74	25	20	33	24	0	0	0	578
2020	0	0	0	0	139	224	37	120	35	0	0	0	554
2019	75	52	43	53	61	13	26	24	23	77	110	95	653
2019	0	0	0	0	25	119	94	46	16	0	0	0	300
2018	34	37	85	47	56	6	23	21	31	51	31	25	448
2018	0	0	0	0	0	171	210	133	10	0	0	0	524
2017	31	29	42	40	13	0	0	13	13	16	42	0	242
2017	0	0	0	0	0	0	124	31	0	0	0	0	154
2016	123	109	228	167	6	1	8	0	0	0	0	0	641
2016	0	0	0	0	0	20	25	0	0	0	0	0	45
2015	0	0	10	3	0	0	35	37	17	20	100	24	246
2015	0	0	0	130	0	64	0	50	65	50	0	0	358
2014	0	0	0	0	0	0	0	0	0	4	10	9	22
2014	0	0	0	0	0	0	0	0	0	0	20	0	20
2012	0	0	0	0	0	0	0	0	8	13	39	0	60

Sun 23rd Aug Aug 23	Mon 24th Aug Aug 24	Tue 25th Aug Aug 25	Wed 26th Aug Aug 26	Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29
-	16mi, 58:16 Cycling - General Split Summary === 1) 1m - 3:20(3:20/m) 65cal 18.03/22.54mph 2) 1m - 3:35(3:35/m) 68cal 16.74/18.32mph 3) 1m - 3:15(3:15/m) 63cal 18.44/19.87mph 4) 1m - 3:29(3:29/m) 67cal 17.2/19.12mph 5) 1m - 3:46(3:46/m) 72cal 15.9/17.91mph 6) 1m - 3:22(3:22/m) 67cal 17.87/23.88mph 7) 1m - 4:18(4:18/m) 73cal 13.98/18.2mph 8) 1m - 3:59(3:59/m) 70cal 15.05/22.17mph 9) 1m - 2:41(2:41/m) 85cal 22.41/25.86mph 10) 1m - 2:55(2:55/m) 86cal 20.53/21.77mph 11) 1m - 3:28(3:28/m) 85cal 17.31/20.91mph 12) 1m - 3:19(3:19/m) 78cal 18.13/22.17mph 13) 1m - 3:16(3:16/m) 63cal 18.39/19.31mph 14) 1m - 4:42(4:42/m) 57cal 12.78/18.24mph 15) 1m - 4:48(4:48/m) 73cal 12.49/18.58mph 16) 1m - 3:56(3:56/m) 73cal 15.26/19.97mph 17) 0.03m - 8(5:00/m) 2cal 12.01/14.11mph Add a comment	-	-	-	-	-
Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5
-	-	-	-	3.1mi, 28:36 Running - General Split Summary === 1) 1m - 8:57(8:57/m) 157/169bpm 139cal 6.71/7.66mph 2) 1m - 9:05(9:05/m) 167/175bpm 150cal 6.6/7.1mph 3) 1m - 9:36(9:36/m) 166/183bpm 156cal 6.25/7.43mph 4) 0.11m - 58(8:42/m) 173/176bpm 16cal 6.89/6.78mph Add a comment	3.1mi, 27:42 Running - General Split Summary === 1) 1m - 8:42(8:42/m) 150/167bpm 127cal 6.9/8.6mph 2) 1m - 8:53(8:53/m) 167/178bpm 145cal 6.75/7.35mph 3) 1m - 9:04(9:04/m) 164/178bpm 144cal 6.62/7.68mph 4) 0.12m - 1:04(8:40/m) 173/176bpm 18cal 6.92/7.22mph Add a comment	3.1mi, 30:09 Running - General Split Summary === 1) 1m - 9:07(9:07/m) 151/168bpm 134cal 6.58/7.35mph 2) 1m - 9:57(9:57/m) 163/180bpm 159cal 6.03/7.93mph 3) 1m - 10:09(10:09/m) 164/177bpm 161cal 5.91/7.7mph 4) 0.11m - 55(8:07/m) 170/179bpm 15cal 7.39/7.62mph Add a comment
Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12
15mi, 1:00:11 Cycling - General Split Summary === 1) 1m - 4:18(4:18/m) 76cal 13.96/20.39mph 2) 1m - 3:42(3:42/m) 70cal 16.22/22.15mph 3) 1m - 3:38(3:38/m) 64cal 16.48/17.93mph 4) 1m - 4:26(4:26/m) 69cal 13.53/17.2mph 5) 1m - 3:51(3:51/m) 62cal 15.58/17.6mph 6) 1m - 4:05(4:05/m) 63cal 14.69/15.53mph 7) 1m - 4:19(4:19/m) 62cal 13.91/15.22mph 8) 1m - 4:37(4:37/m) 70cal 12.98/17.37mph 9) 1m - 4:06(4:06/m) 66cal 14.64/19.77mph 10) 1m - 3:46(3:46/m) 68cal 15.94/24.59mph 11) 1m - 3:23(3:23/m) 64cal 17.71/19.47mph 12) 1m - 3:37(3:37/m) 68cal 16.56/18.74mph 13) 1m - 4:20(4:20/m) 48cal 13.83/16.89mph 14) 1m - 3:41(3:41/m) 59cal 16.3/18.89mph 15) 1m - 4:09(4:09/m) 60cal 14.48/18.12mph 16) 0.04m - 12(4:26/m) 2cal 13.55/12.13mph Add a comment	3.1mi, 27:52 Running - General Split Summary === 1) 1m - 8:57(8:57/m) 141/167bpm 122cal 6.71/7.85mph 2) 1m - 9:21(9:21/m) 162/179bpm 149cal 6.42/7.95mph 3) 1m - 8:36(8:36/m) 164/178bpm 138cal 6.97/8.39mph 4) 0.11m - 58(8:39/m) 172/175bpm 16cal 6.94/7.64mph Add a comment	3.1mi, 28:40 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 140/174bpm 123cal 6.74/7.22mph 2) 1m - 9:01(9:01/m) 150/178bpm 132cal 6.66/8.31mph 3) 1m - 9:41(9:41/m) 166/180bpm 160cal 6.2/7.93mph 4) 0.11m - 1:04(9:20/m) 168/173bpm 17cal 6.43/6.97mph Add a comment	2.1mi, 34:00 Running - General Split Summary === 1) 0.28m - 5:00(17:58/m) 102/124bpm 36cal 3.34/3.9mph 2) 0.34m - 5:00(14:41/m) 127/169bpm 55cal 4.08/4.97mph 3) 0.15m - 3:00(19:47/m) 109/124bpm 21cal 3.03/4.03mph 4) 0.53m - 8:00(15:05/m) 120/128bpm 75cal 3.98/4.61mph 5) 0.16m - 3:00(18:36/m) 103/118bpm 22cal 3.22/4.05mph 6) 0.34m - 5:00(14:39/m) 116/122bpm 49cal 4.1/5.09mph 7) 0.26m - 5:00(19:13/m) 96/121bpm 32cal 3.12/3.8mph Add a comment	3.1mi, 27:43 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 143/161bpm 131cal 6.74/7.16mph 2) 1m - 8:56(8:56/m) 152/161bpm 140cal 6.71/7.81mph 3) 1m - 8:56(8:56/m) 154/171bpm 140cal 6.72/7.53mph 4) 0.11m - 57(8:33/m) 163/169bpm 15cal 7.02/6.99mph Add a comment	3.1mi, 27:32 Running - General Split Summary === 1) 1m - 8:57(8:57/m) 145/159bpm 136cal 6.71/7.31mph 2) 1m - 8:51(8:51/m) 155/165bpm 144cal 6.78/7.6mph 3) 1m - 8:50(8:50/m) 154/168bpm 139cal 6.79/7.58mph 4) 0.11m - 54(7:59/m) 164/167bpm 15cal 7.51/7.47mph Add a comment	20mi, 1:16:18 Cycling - General Split Summary === 1) 1m - 4:34(4:34/m) 66cal 13.14/16.18mph 2) 1m - 4:03(4:03/m) 75cal 14.84/26.03mph 3) 1m - 3:14(3:14/m) 68cal 18.55/24.55mph 4) 1m - 4:35(4:35/m) 74cal 13.08/18.68mph 5) 1m - 3:35(3:35/m) 64cal 16.73/19.37mph 6) 1m - 3:48(3:48/m) 64cal 15.81/19.52mph 7) 1m - 3:13(3:13/m) 72cal 18.64/22.62mph 8) 1m - 3:54(3:54/m) 63cal 15.37/17.07mph 9) 1m - 3:14(3:14/m) 64cal 18.57/19.37mph 10) 1m - 3:36(3:36/m) 67cal 16.63/18.03mph 11) 1m - 3:51(3:51/m) 72cal 15.59/24.09mph 12) 1m - 3:36(3:36/m) 69cal 16.63/19.01mph 13) 1m - 3:56(3:56/m) 71cal 15.26/18.49mph 14) 1m - 4:03(4:03/m) 68cal 14.79/18.79mph 15) 1m - 3:31(3:31/m) 66cal 17.08/18.81mph 16) 1m - 3:40(3:40/m) 66cal 16.37/21.48mph 17) 1m - 4:05(4:05/m) 65cal 14.7/18.12mph 18) 1m - 3:09(3:09/m) 73cal 19.03/24.88mph 19) 1m - 3:52(3:52/m) 65cal 15.54/19.37mph 20) 1m - 4:48(4:48/m) 74cal 12.49/16.8mph 21) 0m - 1(1:51/m) 32.42/16.16mph Add a comment
Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19
-	-	-	-	-	-	-

2020	Distance	Date	Result	WAVA
Liverpool Rock 'n' Roll Half Marathon	13.1mi	24 May		0.00%
ALDI CHESTER 10K	10km	8 Mar	53:33	52.98%
Anglesey half marathon	13.1mi	1 Mar	2:08:11	47.91%
2019	Distance	Date	Result	WAVA
Liverbird Day 1 2019	26.2mi	31 Dec		0.00%
Run Aintree 10K	10km	15 Dec	54:17	52.26%
Warrington parkrun	5km	2 Nov	27:14	51.10%
Penrhyn parkrun	5km	19 Oct	28:32	48.73%
MBNA Chester Metric Marathon	26.2km	6 Oct	2:48:30	46.06%
Widnes parkrun	5km	14 Sep	27:08	51.25%
EHM 5K Night Race	5km	13 Sep	23:49	58.01%
Birchwood 10k	10km	18 Aug	59:25	47.38%
Perth parkrun	5km	29 Jun	28:33	48.70%
Liverpool Rock 'n' Roll Half Marathon	13.1mi	26 May	2:15:30	44.96%
Essar Chester Half Marathon	13.1mi	19 May	2:15:12	45.06%
Chester parkrun	5km	4 May	27:54	49.84%
Perth parkrun	5km	20 Apr	27:11	51.15%
Greater Manchester Marathon	26.2mi	7 Apr	4:57:51	43.07%
Chester 10k	10km	10 Mar	54:21	51.79%
Village Bakery Half Marathon	13.1mi	17 Feb	2:12:20	46.03%
Perth parkrun	5km	2 Feb	26:26	52.27%
2018	Distance	Date	Result	WAVA
Chester metric marathon	26.2km	7 Oct	2:55:32	43.87%
English Half Marathon	13.1mi	16 Sep	2:10:18	46.39%
Pennington Flash parkrun	5km	18 Aug	31:24	43.69%
Liverpool Rock 'n' Roll Half Marathon	13.1mi	20 May	2:15:39	44.56%
Greater Manchester Marathon	26.2mi	8 Apr	4:54:45	43.19%
Liverpool Half Marathon	13.1mi	25 Mar	2:03:46	48.84%
Warrington RC 5 Mile Race Series - Spring Event	5mi	24 Mar	44:56	49.91%
Barcelona Marathon	26.2mi	11 Mar	4:52:05	43.58%
Perth parkrun	5km	17 Feb	25:38	53.51%
Warrington RC 5 Mile Race Series - Winter Event	5mi	27 Jan	45:56	48.82%
St Helens parkrun	5km	13 Jan	30:44	44.63%
Hit The Trail	5mi	7 Jan	41:35	53.93%
Widnes parkrun	5km	6 Jan	27:34	49.76%
2017	Distance	Date	Result	WAVA
Escape from Meriden	90mi	17 Nov	12:13:53	82.42%
Warrington R C 5 Miler	5mi	21 Oct	42:21	52.55%
MBNA Chester Metric Marathon	26.2km	8 Oct	2:41:26	47.38%
English Half Marathon	13.1mi	17 Sep	1:56:33	51.51%
Perth parkrun	5km	26 Aug	23:31	57.92%
The Chorlton & Sale Water Park Half Marathon trail race, 13.1	13.1mi	5 Aug	2:09:39	46.30%
Warrington parkrun	5km	24 Jun	24:16	56.13%
BTR Port Sunlight 10k	10km	18 Jun	50:37	54.75%
Rock ‘n’ Roll Liverpool Half Marathon	13.1mi	28 May	1:55:04	53.61%
Liverpool Rock N Roll 5k	5km	27 May	23:49	57.31%
Orpington parkrun	5km	20 May	24:44	55.07%
Greater Manchester Marathon	26.2mi	2 Apr	4:07:23	51.74%
WRC - Spring 5 Miler	5mi	25 Mar	41:12	54.02%
Wilmslow Half Marathon	13.1mi	19 Mar	1:47:22	55.92%
Southport Mad Dog 10k	10km	5 Feb	48:11	57.52%
2016	Distance	Date	Result	WAVA
Warrington parkrun	5km	31 Dec	24:04	56.59%
Warrington parkrun	5km	17 Dec	24:14	56.21%
Warrington parkrun	5km	10 Dec	24:38	55.29%
Warrington parkrun	5km	26 Nov	25:55	52.89%
Warrington R C 5 Miler	5mi	22 Oct	38:47	56.96%
MBNA Chester Metric Marathon	26.2km	2 Oct	2:23:02	54.02%
English Half Marathon	13.1mi	18 Sep	1:47:34	56.90%
Widnes parkrun	5km	3 Sep	22:53	59.49%
Perth parkrun	5km	27 Aug	22:54	59.44%
Warrington parkrun	5km	13 Aug	24:57	54.56%
Widnes parkrun	5km	23 Apr	23:57	56.84%
Widnes parkrun	5km	16 Apr	24:01	56.68%
Greater Manchester Marathon	26.2mi	10 Apr	4:14:34	49.87%
L2M Ultra	47mi	26 Mar	10:03:04	37.76%
2015	Distance	Date	Result	WAVA
Deva Triathlon	1500metres/40km/10km	14 Jun	/ /	0.00%
2014	Distance	Date	Result	WAVA
Salford Triathlon	1.5km/40km/10km	17 Aug	/ /	0.00%
Deva Triathlon	1.5km/40km/10km	8 Jun	/ /	0.00%
Wilmslow Triathlon	400metres/24.2miles/4.3miles	11 May	/ /	0.00%
Oulton Park Duathlon Sprint Distance	0km/21.6miles/8.6km	16 Mar	/ /	0.00%
2013	Distance	Date	Result	WAVA
English Half Marathon	13.1mi	8 Sep	1:55:47	50.83%
Greater Manchester Marathon	26.2mi	28 Apr	3:59:53	51.67%
2012	Distance	Date	Result	WAVA
Run Liverpool Marathon	26.2mi	14 Oct	4:35:12	44.90%
English Half Marathon Warrington	13.1mi	9 Sep	1:44:44	56.02%
Macclesfield Triathlon	400metres/25km/7.4km	12 Aug	/ /	0.00%
Wilmslow Triathlon	0.4km/24.2km/5.6km	13 May	/ /	0.00%
2011	Distance	Date	Result	WAVA
MBNA Chester Marathon	26.2mi	9 Oct	5:12:13	39.49%
Warrington Half Marathon	13.1mi	18 Sep	1:58:01	49.60%
Sandstone Trail Challenge	33mi	21 May	9:13:52	28.75%
London Marathon	26.2mi	17 Apr	4:47:49	42.83%
St Helens 10 k	10km	20 Mar	48:20	55.60%
2010	Distance	Date	Result	WAVA
Leicester Marathon	26.2mi	10 Oct	4:54:16	41.83%
Robin Hood Half Marathon	13.1mi	12 Sep	4:52:10	20.00%
Shakespeare Marathon	26.2mi	25 Apr	5:14:52	39.09%
2009	Distance	Date	Result	WAVA
Leicester Marathon	26.2mi	11 Oct	4:58:06	41.25%
Robin Hood Marathon	26.2mi	13 Sep	4:53:45	41.86%
Freckleton Half Marathon	13.1mi	21 Jun	2:00:51	48.32%
Zurich Marathon	26.2mi	26 Apr	5:14:46	39.07%
Oulton Park Half Marathon	13.1mi	8 Mar	1:56:11	50.26%
Four Villages Half Marathon	13.1mi	18 Jan	1:54:51	50.84%
2008	Distance	Date	Result	WAVA
Antrobus Cabbage Canter	10km	21 Sep	54:45	48.82%
Chester Half Marathon	13.1mi	18 May	2:07:49	45.68%
London Marathon	26.2mi	13 Apr	5:28:58	37.37%
Liverpool Half Marathon	13.1mi	2 Mar	2:03:21	47.33%
Four Villages Half Marathon	13.1mi	20 Jan	2:08:33	45.42%
2006	Distance	Date	Result	WAVA
Macclesfield Half Marathon	13.1mi	1 Oct	2:23:52	40.58%
Great Manchester Run	5km	21 May	59:02	21.88%
2005	Distance	Date	Result	WAVA
Great Manchester Run	10km	22 May	1:10:00	38.17%

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