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ThePenkethRunner M40

About

Race Times

All Races

Mileage

Training

West Cheshire AC, Warrington Running Club

Races
93
Miles
2788
Miles
2
Miles
1539
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
27th Sep 20	Alderley Edge 10k 2020
4th Oct 20	MBNA Chester Metric Marathon
11th Oct 20	Greater Manchester Marathon
18th Oct 20	Yorkshire Marathon
15th Nov 20	Conwy Half Marathon

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Groups

This user is a member of Conquercise Game, New Fetch Game, Run The Sum 2018, UTMOST

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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	0	0	0	0	0	0	0	476
2020	0	0	0	0	139	0	0	0	0	0	0	0	139
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

Tue 5th May May 5	Wed 6th May May 6	Thu 7th May May 7	Fri 8th May May 8	Sat 9th May May 9	Sun 10th May May 10	Mon 11th May May 11
7.8mi, 1:24:45 Running - General Split Summary === 1) 0.26m - 2:30(9:44/m) 125/138bpm 32cal 6.17/6.8mph 2) 0.5m - 4:09(8:20/m) 142/162bpm 64cal 7.2/7.53mph 3) 0.26m - 4:15(16:29/m) 118/151bpm 41cal 3.64/7.1mph 4) 0.5m - 4:10(8:23/m) 147/158bpm 65cal 7.16/8.45mph 5) 0.27m - 4:15(15:43/m) 122/156bpm 41cal 3.82/7.16mph 6) 0.5m - 4:07(8:17/m) 154/173bpm 67cal 7.24/7.83mph 7) 0.26m - 4:15(16:40/m) 128/168bpm 45cal 3.6/6.95mph 8) 0.5m - 4:08(8:19/m) 151/160bpm 66cal 7.22/8.47mph 9) 0.25m - 4:15(17:18/m) 125/155bpm 42cal 3.47/6.82mph 10) 0.5m - 4:05(8:13/m) 142/155bpm 57cal 7.31/7.81mph 11) 0.26m - 4:15(16:38/m) 124/153bpm 39cal 3.61/7.53mph 12) 0.5m - 4:13(8:30/m) 146/157bpm 61cal 7.07/7.85mph 13) 0.22m - 4:15(19:08/m) 121/158bpm 37cal 3.13/6.59mph 14) 0.5m - 4:09(8:21/m) 142/156bpm 57cal 7.18/7.7mph 15) 0.26m - 4:15(16:11/m) 122/156bpm 39cal 3.71/6.99mph 16) 0.5m - 4:06(8:16/m) 149/163bpm 61cal 7.26/7.78mph 17) 0.26m - 4:15(16:39/m) 127/157bpm 40cal 3.6/7.14mph 18) 0.5m - 4:10(8:24/m) 150/165bpm 63cal 7.15/7.97mph 19) 0.26m - 4:15(16:36/m) 136/164bpm 43cal 3.61/6.95mph 20) 0.5m - 4:12(8:28/m) 151/164bpm 64cal 7.09/7.72mph 21) 0.26m - 2:30(9:47/m) 153/161bpm 40cal 6.13/7.16mph Add a comment	1.7mi, 28:30 Running - General Split Summary === 1) 0.27m - 5:00(18:25/m) 116/123bpm 44cal 3.26/3.47mph 2) 0.09m - 1:00(11:40/m) 140/158bpm 12cal 5.14/5.16mph 3) 0.08m - 1:30(18:46/m) 144/154bpm 24cal 3.2/5.13mph 4) 0.08m - 1:00(13:09/m) 147/172bpm 14cal 4.56/4.88mph 5) 0.08m - 1:30(19:16/m) 147/174bpm 24cal 3.11/4.7mph 6) 0.08m - 1:00(12:07/m) 143/154bpm 13cal 4.95/5.07mph 7) 0.08m - 1:30(18:00/m) 146/161bpm 23cal 3.33/5.05mph 8) 0.08m - 1:00(12:20/m) 145/168bpm 14cal 4.86/5.13mph 9) 0.07m - 1:30(20:28/m) 142/163bpm 22cal 2.93/4.84mph 10) 0.08m - 1:00(13:06/m) 141/163bpm 13cal 4.58/5.07mph 11) 0.08m - 1:30(18:54/m) 142/162bpm 22cal 3.17/4.63mph 12) 0.07m - 1:00(13:32/m) 140/157bpm 12cal 4.43/5.07mph 13) 0.08m - 1:30(19:07/m) 143/158bpm 22cal 3.14/4.7mph 14) 0.08m - 1:00(12:57/m) 141/160bpm 12cal 4.64/4.91mph 15) 0.08m - 1:30(19:37/m) 143/153bpm 22cal 3.06/4.72mph 16) 0.08m - 1:00(13:05/m) 141/162bpm 12cal 4.58/4.99mph 17) 0.26m - 5:00(18:55/m) 125/157bpm 44cal 3.17/4.07mph Add a comment	-	-	-	7mi, 1:06:37 Running - General Split Summary === 1) 1m - 9:37(9:37/m) 140/154bpm 139cal 6.24/7.56mph 2) 1m - 9:34(9:34/m) 139/175bpm 131cal 6.27/6.53mph 3) 1m - 9:39(9:39/m) 147/165bpm 142cal 6.21/7.01mph 4) 1m - 9:33(9:33/m) 151/168bpm 146cal 6.28/6.76mph 5) 1m - 9:40(9:40/m) 153/158bpm 150cal 6.2/6.85mph 6) 1m - 9:36(9:36/m) 153/165bpm 144cal 6.25/6.95mph 7) 1m - 8:54(8:54/m) 156/172bpm 140cal 6.74/7.87mph 8) 0.01m - 3(7:47/m) 167/167bpm 7.71/7.81mph Add a comment 1.7mi, 28:30 Running - General Split Summary === 1) 0.26m - 5:00(18:58/m) 93/98bpm 33cal 3.16/3.76mph 2) 0.08m - 1:00(13:10/m) 119/158bpm 11cal 4.56/4.97mph 3) 0.08m - 1:30(19:20/m) 128/153bpm 17cal 3.1/4.86mph 4) 0.08m - 1:00(12:56/m) 137/163bpm 13cal 4.64/5.76mph 5) 0.08m - 1:30(19:36/m) 139/159bpm 21cal 3.06/4.76mph 6) 0.07m - 1:00(13:24/m) 135/161bpm 10cal 4.48/4.59mph 7) 0.08m - 1:30(19:22/m) 135/151bpm 20cal 3.1/4.55mph 8) 0.08m - 1:00(12:58/m) 135/154bpm 12cal 4.63/5.11mph 9) 0.08m - 1:30(19:30/m) 137/148bpm 20cal 3.08/4.88mph 10) 0.07m - 1:00(13:24/m) 138/162bpm 12cal 4.48/5.18mph 11) 0.08m - 1:30(18:34/m) 142/160bpm 21cal 3.23/4.63mph 12) 0.08m - 1:00(12:55/m) 140/164bpm 12cal 4.65/5.09mph 13) 0.08m - 1:30(18:35/m) 138/164bpm 19cal 3.23/4.86mph 14) 0.08m - 1:00(12:29/m) 138/155bpm 12cal 4.8/5.34mph 15) 0.08m - 1:30(19:02/m) 142/159bpm 21cal 3.15/5.05mph 16) 0.08m - 1:00(13:08/m) 138/155bpm 12cal 4.57/5.3mph 17) 0.28m - 5:00(18:01/m) 124/159bpm 43cal 3.33/4.59mph Add a comment	20.5mi, 1:17:51 Cycling - General Split Summary === 1) 1m - 3:28(3:28/m) 63cal 17.28/24.09mph 2) 1m - 3:39(3:39/m) 66cal 16.4/18.28mph 3) 1m - 3:16(3:16/m) 64cal 18.4/20.54mph 4) 1m - 3:56(3:56/m) 72cal 15.24/20.02mph 5) 1m - 4:45(4:45/m) 84cal 12.62/16.16mph 6) 1m - 4:04(4:04/m) 69cal 14.76/16.07mph 7) 1m - 3:46(3:46/m) 66cal 15.91/17.8mph 8) 1m - 3:55(3:55/m) 67cal 15.31/17.3mph 9) 1m - 3:53(3:53/m) 65cal 15.43/16.61mph 10) 1m - 4:05(4:05/m) 60cal 14.68/18.49mph 11) 1m - 3:47(3:47/m) 76cal 15.83/30.22mph 12) 1m - 3:43(3:43/m) 72cal 16.17/26.09mph 13) 1m - 4:05(4:05/m) 63cal 14.67/18.62mph 14) 1m - 3:44(3:44/m) 62cal 16.06/19.79mph 15) 1m - 3:20(3:20/m) 69cal 18.01/20.33mph 16) 1m - 3:38(3:38/m) 63cal 16.54/18.85mph 17) 1m - 3:18(3:18/m) 61cal 18.2/19.73mph 18) 1m - 3:19(3:19/m) 66cal 18.1/20.66mph 19) 1m - 3:06(3:06/m) 71cal 19.37/22.67mph 20) 1m - 4:53(4:53/m) 74cal 12.29/17.43mph 21) 0.47m - 2:09(4:36/m) 33cal 13.03/20.54mph Add a comment
Tue 12th May May 12	Wed 13th May May 13	Thu 14th May May 14	Fri 15th May May 15	Sat 16th May May 16	Sun 17th May May 17	Mon 18th May May 18
12.5mi, 43:10 Cycling - General Split Summary === 1) 1m - 3:09(3:09/m) 69cal 19.06/25.32mph 2) 1m - 3:39(3:39/m) 68cal 16.44/18.7mph 3) 1m - 3:06(3:06/m) 66cal 19.34/20.2mph 4) 1m - 3:48(3:48/m) 69cal 15.79/17.45mph 5) 1m - 3:58(3:58/m) 75cal 15.1/17.05mph 6) 1m - 3:19(3:19/m) 65cal 18.09/22.83mph 7) 1m - 3:41(3:41/m) 66cal 16.33/19.62mph 8) 1m - 3:16(3:16/m) 79cal 18.39/26.47mph 9) 1m - 3:05(3:05/m) 75cal 19.44/22.04mph 10) 1m - 3:19(3:19/m) 73cal 18.07/20.39mph 11) 1m - 3:32(3:32/m) 67cal 16.98/19.77mph 12) 1m - 3:22(3:22/m) 76cal 17.86/21.44mph 13) 0.51m - 1:57(3:49/m) 35cal 15.74/18.2mph Add a comment 1.8mi, 29:00 Running - General Split Summary === 1) 0.29m - 5:00(17:20/m) 104/111bpm 38cal 3.46/3.92mph 2) 0.12m - 1:30(13:01/m) 114/132bpm 17cal 4.61/5.13mph 3) 0.1m - 2:00(19:22/m) 106/119bpm 15cal 3.1/4.93mph 4) 0.11m - 1:30(13:10/m) 112/126bpm 15cal 4.56/5.01mph 5) 0.1m - 2:00(20:54/m) 106/119bpm 13cal 2.87/4.57mph 6) 0.11m - 1:30(13:21/m) 107/115bpm 14cal 4.49/4.86mph 7) 0.1m - 2:00(20:27/m) 100/115bpm 13cal 2.93/4.53mph 8) 0.11m - 1:30(13:18/m) 104/113bpm 15cal 4.51/4.68mph 9) 0.11m - 2:00(18:20/m) 97/109bpm 13cal 3.27/4.44mph 10) 0.12m - 1:30(13:00/m) 103/119bpm 14cal 4.62/5.2mph 11) 0.11m - 2:00(18:58/m) 95/113bpm 14cal 3.16/4.66mph 12) 0.11m - 1:30(13:27/m) 103/121bpm 15cal 4.46/4.95mph 13) 0.28m - 5:00(18:08/m) 84/112bpm 34cal 3.31/4.3mph Add a comment	7.8mi, 1:24:05 Running - General Split Summary === 1) 0.27m - 2:30(9:26/m) 131/142bpm 33cal 6.36/6.95mph 2) 0.5m - 4:06(8:15/m) 137/142bpm 58cal 7.27/7.72mph 3) 0.27m - 4:15(16:01/m) 113/141bpm 41cal 3.75/7.1mph 4) 0.5m - 4:09(8:22/m) 142/156bpm 59cal 7.18/8.18mph 5) 0.26m - 4:15(16:33/m) 120/157bpm 43cal 3.62/6.66mph 6) 0.5m - 4:06(8:14/m) 150/162bpm 62cal 7.28/7.81mph 7) 0.26m - 4:15(16:21/m) 125/155bpm 39cal 3.67/6.99mph 8) 0.5m - 4:04(8:10/m) 152/164bpm 62cal 7.34/7.99mph 9) 0.25m - 4:15(16:53/m) 127/156bpm 41cal 3.55/6.82mph 10) 0.5m - 4:07(8:16/m) 159/172bpm 66cal 7.26/8.18mph 11) 0.25m - 4:15(17:06/m) 127/158bpm 41cal 3.51/4.84mph 12) 0.5m - 4:05(8:14/m) 153/162bpm 61cal 7.29/8.31mph 13) 0.26m - 4:15(16:24/m) 124/156bpm 38cal 3.66/6.47mph 14) 0.5m - 4:06(8:14/m) 152/159bpm 61cal 7.29/8.25mph 15) 0.25m - 4:15(16:41/m) 121/154bpm 35cal 3.6/6.66mph 16) 0.5m - 4:08(8:19/m) 152/162bpm 60cal 7.22/7.95mph 17) 0.26m - 4:15(16:30/m) 127/161bpm 41cal 3.64/6.41mph 18) 0.5m - 4:08(8:19/m) 145/161bpm 56cal 7.21/7.91mph 19) 0.25m - 4:15(16:43/m) 123/156bpm 36cal 3.59/4.95mph 20) 0.5m - 3:51(7:44/m) 155/168bpm 58cal 7.75/8.83mph 21) 0.26m - 2:30(9:38/m) 159/164bpm 40cal 6.23/7.18mph Add a comment	-	1.7mi, 29:00 Running - General Split Summary === 1) 0.27m - 5:00(18:32/m) 80/84bpm 36cal 3.24/3.47mph 2) 0.12m - 1:30(12:32/m) 110/133bpm 16cal 4.79/5.01mph 3) 0.1m - 2:00(20:59/m) 109/123bpm 18cal 2.86/5.01mph 4) 0.12m - 1:30(13:02/m) 114/130bpm 16cal 4.6/4.78mph 5) 0.1m - 2:00(20:04/m) 108/130bpm 17cal 2.99/4.63mph 6) 0.11m - 1:30(13:09/m) 104/133bpm 14cal 4.56/5.32mph 7) 0.1m - 2:00(20:28/m) 109/124bpm 16cal 2.93/4.68mph 8) 0.12m - 1:30(12:42/m) 109/119bpm 14cal 4.72/5.24mph 9) 0.09m - 2:00(21:30/m) 106/118bpm 13cal 2.79/4.59mph 10) 0.11m - 1:30(13:07/m) 99/106bpm 15cal 4.57/4.72mph 11) 0.1m - 2:00(19:26/m) 95/115bpm 14cal 3.09/4.63mph 12) 0.12m - 1:30(12:59/m) 98/121bpm 14cal 4.62/5.38mph 13) 0.24m - 5:00(21:15/m) 83/111bpm 30cal 2.83/4.51mph Add a comment 5mi, 43:05 Running - General Split Summary === 1) 1m - 8:35(8:35/m) 137/154bpm 125cal 6.99/7.58mph 2) 1m - 8:46(8:46/m) 152/162bpm 141cal 6.85/7.18mph 3) 1m - 8:42(8:42/m) 147/157bpm 129cal 6.89/7.39mph 4) 1m - 8:36(8:36/m) 154/160bpm 140cal 6.98/7.39mph 5) 1m - 8:23(8:23/m) 160/178bpm 141cal 7.15/7.95mph 6) 0.01m - 3(7:33/m) 169/170bpm 7.95/7.6mph Add a comment	-	8mi, 1:16:57 Running - General Split Summary === 1) 1m - 9:37(9:37/m) 157/176bpm 156cal 6.24/6.76mph 2) 1m - 9:36(9:36/m) 137/151bpm 132cal 6.25/6.66mph 3) 1m - 9:34(9:34/m) 146/150bpm 146cal 6.27/6.55mph 4) 1m - 9:49(9:49/m) 141/155bpm 128cal 6.11/6.93mph 5) 1m - 9:22(9:22/m) 152/160bpm 148cal 6.41/6.85mph 6) 1m - 9:30(9:30/m) 152/164bpm 143cal 6.32/6.76mph 7) 1m - 9:46(9:46/m) 155/172bpm 151cal 6.14/7.06mph 8) 1m - 9:42(9:42/m) 153/167bpm 143cal 6.19/7.18mph 9) 0m - 3(13:48/m) 156/156bpm 4.35/6.01mph Add a comment 1.7mi, 29:00 Running - General Split Summary === 1) 0.26m - 5:00(18:56/m) 82/86bpm 34cal 3.17/3.53mph 2) 0.11m - 1:30(13:32/m) 106/123bpm 16cal 4.43/4.84mph 3) 0.11m - 2:00(18:56/m) 95/114bpm 14cal 3.17/4.59mph 4) 0.11m - 1:30(13:53/m) 100/112bpm 15cal 4.32/4.78mph 5) 0.11m - 2:00(18:50/m) 91/111bpm 14cal 3.19/4.38mph 6) 0.11m - 1:30(14:12/m) 100/115bpm 14cal 4.23/4.59mph 7) 0.1m - 2:00(20:55/m) 101/130bpm 13cal 2.87/4.28mph 8) 0.11m - 1:30(14:08/m) 100/110bpm 14cal 4.25/4.63mph 9) 0.1m - 2:00(19:04/m) 96/111bpm 14cal 3.15/4.26mph 10) 0.1m - 1:30(14:42/m) 101/113bpm 13cal 4.08/4.22mph 11) 0.1m - 2:00(19:39/m) 99/111bpm 13cal 3.05/4.17mph 12) 0.11m - 1:30(13:40/m) 101/118bpm 15cal 4.39/4.7mph 13) 0.25m - 5:00(19:40/m) 76/108bpm 34cal 3.05/4.59mph Add a comment	25mi, 1:34:05 Cycling - General Split Summary === 1) 1m - 3:36(3:36/m) 62cal 16.67/22.81mph 2) 1m - 3:44(3:44/m) 63cal 16.05/18.3mph 3) 1m - 3:24(3:24/m) 60cal 17.61/18.89mph 4) 1m - 3:52(3:52/m) 72cal 15.5/22.69mph 5) 1m - 4:27(4:27/m) 76cal 13.49/19.52mph 6) 1m - 3:47(3:47/m) 64cal 15.84/19.26mph 7) 1m - 4:11(4:11/m) 73cal 14.34/22.6mph 8) 1m - 3:47(3:47/m) 63cal 15.82/17.82mph 9) 1m - 3:49(3:49/m) 66cal 15.73/18.7mph 10) 1m - 3:43(3:43/m) 64cal 16.13/18.54mph 11) 1m - 4:05(4:05/m) 65cal 14.69/17.35mph 12) 1m - 3:50(3:50/m) 66cal 15.63/19.39mph 13) 1m - 3:33(3:33/m) 60cal 16.9/22.38mph 14) 1m - 4:18(4:18/m) 76cal 13.96/19.75mph 15) 1m - 3:12(3:12/m) 78cal 18.79/26.11mph 16) 1m - 3:47(3:47/m) 78cal 15.87/25.44mph 17) 1m - 3:55(3:55/m) 67cal 15.3/18.7mph 18) 1m - 4:03(4:03/m) 61cal 14.82/18.45mph 19) 1m - 3:36(3:36/m) 64cal 16.68/17.95mph 20) 1m - 3:39(3:39/m) 62cal 16.47/18.95mph 21) 1m - 3:13(3:13/m) 66cal 18.68/21.5mph 22) 1m - 3:12(3:12/m) 69cal 18.79/21.33mph 23) 1m - 3:07(3:07/m) 72cal 19.27/24.46mph 24) 1m - 4:25(4:25/m) 77cal 13.57/20.85mph 25) 1m - 3:40(3:40/m) 73cal 16.37/25.94mph 26) 0.03m - 10(5:21/m) 1cal 11.2/11.06mph Add a comment
Tue 19th May May 19	Wed 20th May May 20	Thu 21st May May 21	Fri 22nd May May 22	Sat 23rd May May 23	Sun 24th May May 24	Mon 25th May May 25
1.5mi, 25:00 Running - General Split Summary === 1) 0.26m - 5:00(18:56/m) 89/103bpm 33cal 3.17/3.76mph 2) 0.11m - 1:30(13:35/m) 123/160bpm 17cal 4.42/4.76mph 3) 0.08m - 1:30(19:58/m) 140/171bpm 20cal 3/4.68mph 4) 0.21m - 3:00(14:35/m) 118/160bpm 31cal 4.11/4.74mph 5) 0.15m - 3:00(20:11/m) 94/114bpm 18cal 2.97/4.01mph 6) 0.11m - 1:30(13:06/m) 103/122bpm 15cal 4.58/5.07mph 7) 0.07m - 1:30(21:17/m) 102/112bpm 9cal 2.82/4.68mph 8) 0.21m - 3:00(13:59/m) 103/114bpm 29cal 4.29/4.86mph 9) 0.26m - 5:00(19:28/m) 84/110bpm 32cal 3.08/4.05mph Add a comment	20mi, 1:12:46 Cycling - General Split Summary === 1) 1m - 3:31(3:31/m) 72cal 17.02/21.81mph 2) 1m - 3:20(3:20/m) 67cal 18.03/19.85mph 3) 1m - 3:08(3:08/m) 75cal 19.11/21.37mph 4) 1m - 3:32(3:32/m) 81cal 16.95/23.63mph 5) 1m - 3:13(3:13/m) 72cal 18.66/21.29mph 6) 1m - 3:17(3:17/m) 74cal 18.31/21.19mph 7) 1m - 3:47(3:47/m) 64cal 15.87/19.83mph 8) 1m - 4:15(4:15/m) 80cal 14.1/21.73mph 9) 1m - 3:58(3:58/m) 65cal 15.12/20.37mph 10) 1m - 3:36(3:36/m) 74cal 16.66/21.5mph 11) 1m - 3:30(3:30/m) 71cal 17.15/20.39mph 12) 1m - 3:12(3:12/m) 78cal 18.71/29.47mph 13) 1m - 3:26(3:26/m) 73cal 17.45/22.6mph 14) 1m - 4:43(4:43/m) 61cal 12.73/18.01mph 15) 1m - 3:33(3:33/m) 70cal 16.88/20.54mph 16) 1m - 3:44(3:44/m) 75cal 16.08/19.45mph 17) 1m - 3:37(3:37/m) 66cal 16.62/19.37mph 18) 1m - 3:33(3:33/m) 66cal 16.86/18.64mph 19) 1m - 3:57(3:57/m) 64cal 15.18/18.18mph 20) 1m - 3:51(3:51/m) 75cal 15.56/23.75mph 21) 0.01m - 1(2:56/m) 20.5/19.93mph Add a comment	-	-	-	10mi, 42:35 Cycling - General Split Summary === 1) 1m - 4:30(4:30/m) 62cal 13.31/16.93mph 2) 1m - 3:31(3:31/m) 59cal 17.08/19.29mph 3) 1m - 3:56(3:56/m) 61cal 15.25/21.98mph 4) 1m - 4:28(4:28/m) 78cal 13.41/18.99mph 5) 1m - 4:35(4:35/m) 65cal 13.1/16.8mph 6) 1m - 4:29(4:29/m) 61cal 13.4/21.79mph 7) 1m - 3:47(3:47/m) 84cal 15.86/22.48mph 8) 1m - 3:47(3:47/m) 86cal 15.87/26.45mph 9) 1m - 4:40(4:40/m) 66cal 12.85/17.18mph 10) 1m - 4:43(4:43/m) 58cal 12.73/18.6mph 11) 0.01m - 9(12:10/m) 4.93/6.53mph Add a comment 7.7mi, 1:24:02 Running - General Split Summary === 1) 0.26m - 2:30(9:41/m) 133/155bpm 34cal 6.2/6.37mph 2) 0.5m - 4:04(8:11/m) 139/151bpm 60cal 7.33/7.99mph 3) 0.27m - 4:15(16:01/m) 115/125bpm 36cal 3.74/7.18mph 4) 0.5m - 4:03(8:10/m) 144/154bpm 60cal 7.36/7.85mph 5) 0.26m - 4:15(16:37/m) 115/129bpm 33cal 3.61/3.76mph 6) 0.5m - 4:01(8:06/m) 130/146bpm 49cal 7.41/7.81mph 7) 0.25m - 4:15(17:12/m) 118/147bpm 37cal 3.49/5.89mph 8) 0.5m - 4:03(8:09/m) 145/163bpm 59cal 7.37/8.22mph 9) 0.27m - 4:15(15:44/m) 125/156bpm 40cal 3.82/6.35mph 10) 0.5m - 4:08(8:19/m) 156/180bpm 66cal 7.22/8.08mph 11) 0.24m - 4:15(17:57/m) 160/183bpm 66cal 3.34/7.14mph 12) 0.5m - 4:09(8:20/m) 159/174bpm 67cal 7.2/7.62mph 13) 0.23m - 4:15(18:26/m) 136/172bpm 38cal 3.25/7.03mph 14) 0.5m - 4:03(8:09/m) 151/162bpm 61cal 7.36/7.97mph 15) 0.26m - 4:15(16:38/m) 129/159bpm 42cal 3.61/7.14mph 16) 0.5m - 4:09(8:21/m) 151/158bpm 62cal 7.19/8.1mph 17) 0.25m - 4:15(16:40/m) 125/162bpm 41cal 3.6/5.93mph 18) 0.5m - 4:00(8:02/m) 147/164bpm 54cal 7.47/8.37mph 19) 0.23m - 4:15(18:28/m) 125/158bpm 37cal 3.25/5.87mph 20) 0.5m - 4:07(8:16/m) 142/162bpm 49cal 7.25/7.89mph 21) 0.27m - 2:30(9:17/m) 138/143bpm 25cal 6.47/7.16mph Add a comment	6.2mi, 57:06 Running - General Split Summary === 1) 1m - 8:41(8:41/m) 149/162bpm 139cal 6.91/7.7mph 2) 1m - 9:06(9:06/m) 154/162bpm 151cal 6.59/7.85mph 3) 1m - 9:04(9:04/m) 153/161bpm 147cal 6.62/7.76mph 4) 1m - 9:18(9:18/m) 153/165bpm 147cal 6.46/7.51mph 5) 1m - 9:27(9:27/m) 156/170bpm 151cal 6.35/7.6mph 6) 1m - 9:39(9:39/m) 156/170bpm 153cal 6.21/7.66mph 7) 0.22m - 1:51(8:24/m) 167/170bpm 33cal 7.14/7.78mph Add a comment
Tue 26th May May 26	Wed 27th May May 27	Thu 28th May May 28	Fri 29th May May 29	Sat 30th May May 30	Sun 31st May May 31	Mon 1st Jun Jun 1
3.1mi, 21:16 Running - General Split Summary === 1) 1m - 6:43(6:43/m) 147/170bpm 103cal 8.94/9.5mph 2) 1m - 7:04(7:04/m) 152/174bpm 110cal 8.5/9.14mph 3) 1m - 6:45(6:45/m) 150/184bpm 99cal 8.9/10.08mph 4) 0.11m - 45(6:37/m) 136/156bpm 9cal 9.06/12.08mph Add a comment 3.1mi, 27:38 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 138/164bpm 132cal 6.66/7.95mph 2) 1m - 8:51(8:51/m) 161/176bpm 153cal 6.78/8.12mph 3) 1m - 8:48(8:48/m) 158/173bpm 147cal 6.82/7.97mph 4) 0.11m - 59(8:39/m) 173/178bpm 18cal 6.94/7.91mph Add a comment	16mi, 1:01:57 Cycling - General Split Summary === 1) 1m - 4:12(4:12/m) 69cal 14.28/22.71mph 2) 1m - 3:33(3:33/m) 65cal 16.93/18.6mph 3) 1m - 3:33(3:33/m) 63cal 16.92/20.02mph 4) 1m - 3:36(3:36/m) 64cal 16.67/19.14mph 5) 1m - 3:42(3:42/m) 63cal 16.24/18.47mph 6) 1m - 3:24(3:24/m) 71cal 17.64/23.98mph 7) 1m - 4:03(4:03/m) 63cal 14.83/17.74mph 8) 1m - 4:07(4:07/m) 64cal 14.58/22.81mph 9) 1m - 3:20(3:20/m) 62cal 18.04/19.06mph 10) 1m - 3:24(3:24/m) 62cal 17.66/18.83mph 11) 1m - 3:31(3:31/m) 63cal 17.04/19.24mph 12) 1m - 4:13(4:13/m) 63cal 14.24/17.87mph 13) 1m - 3:35(3:35/m) 63cal 16.73/18.39mph 14) 1m - 4:33(4:33/m) 59cal 13.21/17.87mph 15) 1m - 4:33(4:33/m) 66cal 13.2/16.16mph 16) 1m - 4:39(4:39/m) 68cal 12.89/19.18mph 17) 0m - 1(3:14/m) 18.6/13.19mph Add a comment	-	-	-	22mi, 1:26:07 Cycling - General Split Summary === 1) 1m - 4:09(4:09/m) 70cal 14.44/16.16mph 2) 1m - 4:21(4:21/m) 69cal 13.78/23.92mph 3) 1m - 3:33(3:33/m) 69cal 16.9/24.84mph 4) 1m - 4:19(4:19/m) 68cal 13.88/18.47mph 5) 1m - 3:42(3:42/m) 57cal 16.25/19.01mph 6) 1m - 3:42(3:42/m) 57cal 16.18/19.6mph 7) 1m - 3:30(3:30/m) 61cal 17.17/24.19mph 8) 1m - 3:40(3:40/m) 62cal 16.36/18.07mph 9) 1m - 3:08(3:08/m) 66cal 19.16/20.68mph 10) 1m - 3:15(3:15/m) 71cal 18.42/20.75mph 11) 1m - 3:13(3:13/m) 78cal 18.69/22.71mph 12) 1m - 3:17(3:17/m) 67cal 18.25/26.74mph 13) 1m - 3:51(3:51/m) 70cal 15.61/21mph 14) 1m - 4:32(4:32/m) 69cal 13.21/16.89mph 15) 1m - 3:54(3:54/m) 63cal 15.4/16.43mph 16) 1m - 4:15(4:15/m) 62cal 14.14/15.95mph 17) 1m - 4:07(4:07/m) 68cal 14.56/16.86mph 18) 1m - 4:27(4:27/m) 62cal 13.5/16.84mph 19) 1m - 3:39(3:39/m) 64cal 16.45/17.41mph 20) 1m - 4:54(4:54/m) 61cal 12.23/17.39mph 21) 1m - 4:33(4:33/m) 72cal 13.18/18.05mph 22) 1m - 4:01(4:01/m) 76cal 14.91/20.25mph 23) 0.03m - 3(2:15/m) 1cal 26.6/16.22mph Add a comment	-

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	0.00%
MBNA Chester Metric Marathon	26.2km	6 Oct	2:48:30	0.00%
Widnes parkrun	5km	14 Sep	27:08	0.00%
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	0.00%
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	0.00%
Perth parkrun	5km	20 Apr	27:11	0.00%
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	0.00%
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	0.00%
Perth parkrun	5km	27 Aug	22:54	0.00%
Warrington parkrun	5km	13 Aug	24:57	0.00%
Widnes parkrun	5km	23 Apr	23:57	0.00%
Widnes parkrun	5km	16 Apr	24:01	0.00%
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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