UltraDunc

Last on at 3pm, 4th Dec 2024

M60 Greater Manchester

Quarter Horse (67)

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Salford Metropolitan AC

About Me
After becoming bored with Gym and seeing little to measure my efforts versus reward became curious to see if I could run a marathon. I found an easy 10 week plan out of RW and entered Blackpool 2007 , first race and did I suffer afterwards! But I wasn’t satisfied and so the seeds were sown. My race profile will answer but perhaps ask questions about me also. Currently on my second streak ( 1/7/19 ) after ending the first of 5 1/2 years through some troubled mental illness and alcohol abuse. Now, no longer drink alcohol and repaired some mental damage too. Feeling better than ever and probably nearer to how I felt as a 17 year old Show More...

About Me

After becoming bored with Gym and seeing little to measure my efforts versus reward became curious to see if I could run a marathon. I found an easy 10 week plan out of RW and entered Blackpool 2007 , first race and did I suffer afterwards! But I wasn’t satisfied and so the seeds were sown. My race profile will answer but perhaps ask questions about me also. Currently on
my second streak ( 1/7/19 ) after ending the first of 5 1/2 years through some troubled mental illness and alcohol abuse. Now, no longer drink alcohol and repaired some mental damage too. Feeling better than ever and probably nearer to how I felt as a 17 year old

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? Running 100 miles ( 2022)

Recent Blogs
Next race up	Oct 2024
#47	Oct 2024
It’s been awhile	Sep 2024
Promenade Power	Aug 2024

My parkrun
Worsley Woods parkrun

Recent Training
4th Dec	Easy	3.1mi	32:14
3rd Dec	General	1.2mi	11:53
2nd Dec	General	3.1mi	31:46
1st Dec	Recovery Run	3.2mi	32:52
30th Nov	Medium Long Run	9.1mi	1:36:16

Planned Races	Show more
Sale Water Park Marathon	15th Dec
Anglezarke Amble	8th Feb
Trafford 10K	2nd Mar
Blackpool Marathon	27th Apr
Windermere Marathon	15th Jun

12 Month Benchmarks	Run
Mile	7:40
5k	24:22
5mi	39:38
10k	49:09
10mi	1:26:34
Half	1:56:25
20mi	3:30:36
Mara	4:49:56
50k	8:00:55
40mi	11:45:43
75k	14:25:11
50mi	15:30:03
100k	20:26:32

Recent Pictures	Show more

2024 Targets	Set your targets
Run 2000

Recent Threads
The benefits of giving up alcohol
How was your run today?
Fetch Birdwatchers
The Streaky Bacon Thread
What really grinds your gears?
Things you want to say but can't

Followers (28)

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
100m	1			15 72.21															15 4:01/mi	72.21
800m	2			2:48 68.02	2:57 65.13														2:48 5:38/mi	68.02
1500m	3			5:41 68.91	5:52 67.28														5:41 6:06/mi	68.91
1mi	2		6:07 68.57	6:03 69.86															6:03 6:03/mi	69.86
3000m	7			11:40 71.89	12:17 68.81												14:32 64.73		11:40 6:16/mi	71.89
5km	80	23:25 60.46	20:14 70.52	19:53 72.32	20:58 69.13	21:09 69.07	21:02 70.01	34:57 42.48	24:05 62.14	28:54 52.64		32:03 48.27	25:25 61.79		23:33 67.40	25:34 62.62	25:48 63.16	25:37 63.61	19:53 6:24/mi	72.32
3.3mi	1			27:16 55.26															27:16 8:23/mi	55.26
5.5km	2		23:00 68.46	23:28 67.63															23:00 6:44/mi	68.46
4.5mi	4	35:31 58.27	32:41 63.82	29:13 71.98	34:34 61.33														29:13 6:30/mi	71.98
5mi	10	1:00:59 38.06	37:37 61.71	34:25 68.00		36:16 65.60	38:32 62.25			50:23 49.26					42:03 61.69	40:05 65.30	40:52 64.65		34:25 6:53/mi	68.00
5.5mi	1				50:26 51.58														50:26 9:10/mi	51.58
5.8mi	1			50:18 54.15															50:18 8:40/mi	54.15
10km	39		42:44 67.81	40:41 71.81		46:03 64.52					59:18 52.77		49:11 64.78	1:00:20 53.29	48:09 67.39	57:46 56.69		49:24 67.55	40:41 6:33/mi	71.81
10mi	9	1:20:12 59.69	1:11:55 67.13	1:11:00 68.00									1:27:44 60.68		1:26:34 62.67		1:32:31 59.21		1:11:00 7:06/mi	68.00
13.1mi	32	1:43:43 60.53	1:34:18 67.15	1:32:37 68.95	1:42:12 63.03	1:40:21 64.75							2:00:11 58.12	1:55:49 60.88	1:50:10 65.23	2:33:18 46.88	1:53:36 63.88	1:57:00 62.64	1:32:37 7:04/mi	68.95
20mi	2					3:07:10 54.59												3:37:11 53.06	3:07:10 9:22/mi	54.59
24mi	1																	8:08:49 28.65	8:08:49 20:22/mi	28.65
25mi	1			4:05:24 51.92															4:05:24 9:49/mi	51.92
26.2mi	49	3:48:31 57.61	3:38:42 60.71	3:17:35 67.77	3:51:30 58.34	4:03:39 55.92	3:33:36 64.34						5:34:14 43.82	6:21:11 38.79	4:27:14 55.85	5:31:44 45.42	5:10:47 48.96	4:50:46 52.85	3:17:35 7:32/mi	67.77
28.2mi	1													6:08:55 43.86					6:08:55 13:05/mi	43.86
30mi	3		4:24:44 59.15	4:07:51 63.72		5:24:40 49.49													4:07:51 8:16/mi	63.72
35mi	2		5:40:37 55.83	4:59:55 63.95															4:59:55 8:34/mi	63.95
37.5mi	2																11:19:58 34.93	11:27:22 34.90	11:19:58 18:08/mi	34.93
40mi	2														8:28:01 49.65	9:42:08 43.74			8:28:01 12:42/mi	49.65
50mi	1			11:29:20 42.83															11:29:20 13:47/mi	42.83
56mi	1																	21:29:25 30.54	21:29:25 23:02/mi	30.54
100km	1																18:19:59 40.51		18:19:59 17:42/mi	40.51

Date	Planned Races			Distance
25 Oct	Eryri Marathon			26.2mi
4 Jul	Pen Llyn Ultra 100 Confirmed			100mi
15 Jun	Windermere Marathon			26.2mi
27 Apr	Blackpool Marathon			26.2mi
2 Mar	Trafford 10K Confirmed			10km
8 Feb	Anglezarke Amble Confirmed			24mi
15 Dec	Sale Water Park Marathon			26.2mi
2024		Result	WAVA	Distance
9 Nov	The Winter Ultra SB	11:27:22	34.90	37.5mi
26 Oct	Eryri Marathon	5:08:26	49.82	26.2mi
19 Oct	The Doctor K Cup	33:12	49.08	5km
6 Oct	Chester Marathon SB	4:50:46	52.85	26.2mi
28 Sep	Wilmslow parkrun SB	25:37	63.61	5km
7 Sep	Bullock Smithy PB	21:29:25	30.54	56mi
1 Sep	South Cheshire 20 SB	3:37:11	53.06	20mi
31 Aug	Haigh Woodland parkrun	27:26	59.40	5km
18 Aug	Birchwood 10k	52:06	64.05	10km
6 Aug	The Billy Kenny Pwllheli Fun Run 10Km	51:03	65.37	10km
3 Aug	Pig on the hill backyard ultra	3:44:18		0mi
5 Jul	Pen Llyn Ultra 100			100mi
16 Jun	Freckleton Half Marathon	1:57:34	62.33	13.1mi
9 Jun	Meerbrook 15k			15km
19 May	Chester Half Marathon	2:06:10	58.08	13.1mi
18 May	ASICS Windermere Marathon	5:29:43	46.60	26.2mi
21 Apr	Blackpool Marathon	5:01:08	51.03	26.2mi
14 Apr	Manchester Marathon	5:02:44	50.76	26.2mi
31 Mar	Crewe 10k	50:48	65.69	10km
29 Mar	Salford 10k SB	49:24	67.55	10km
24 Mar	Wilmslow Half Marathon SB	1:57:00	62.64	13.1mi
10 Mar	Chester 10K	50:45	65.76	10km
3 Mar	Trafford 10K	49:29	67.44	10km
25 Feb	Stockport Trail Half Marathon	2:09:12	56.72	13.1mi
18 Feb	Village Bakery Half Marathon			13.1mi
10 Feb	Anglezarke Amble PB	8:08:49	28.65	24mi
28 Jan	Stockport Daffodil 10k	52:32	63.52	10km
14 Jan	East Lancs Hospice 10K	54:11	61.59	10km
2023		Result	WAVA	Distance
25 Dec	Alderley Park parkrun	27:01	60.31	5km
17 Dec	Sale Water Park Marathon	5:28:03	46.84	26.2mi
3 Dec	Gravy Pud Fell Race	1:06:45	43.67	5.45mi
2 Dec	Alderley Park parkrun SB	25:48	63.16	5km
25 Nov	Alderley Park parkrun	26:34	61.34	5km
11 Nov	PenLlyn Ultra Winter Coast2Coast PB	11:19:58	34.93	37.5mi
28 Oct	Snowdonia Marathon	5:36:21	45.24	26.2mi
22 Oct	Cheshire 10 mile SB	1:32:31	59.21	10mi
7 Oct	Rowbotham Round Rotherham 50			50mi
2 Sep	Bullock Smithy			56mi
5 Aug	The Ultra loop			12hr
16 Jul	Cheshire League Macclesfield Meeting SB	14:32	64.73	3000m
30 Jun	Pen Llyn Ultra 100			100mi
11 Jun	Wilmslow relay & ultra challenge	12mi		6hr
21 May	ASICS Windermere Marathon	5:13:31	48.53	26.2mi
29 Apr	North Wales 100K PB	18:19:59	40.51	100km
23 Apr	Blackpool Festival of Running SB	1:53:36	63.88	13.1mi
9 Apr	Hale Village 5 Mile Race SB	40:52	64.65	5mi
2 Apr	Nantwich 10K			10km
26 Mar	Gin Pit Double Marathon - Day 2 SB	5:10:47	48.96	26.2mi
2022		Result	WAVA	Distance
18 Dec	Sale Water Park Marathon			26.2mi
27 Nov	Lancashire Day Marathon, Half Marathon & 10K			26.2mi
12 Nov	Warrington Way 40 mile trail ultramarathon SB	9:42:08	43.74	40mi
29 Oct	Snowdonia Marathon	6:06:30	41.11	26.2mi
2 Oct	Chester Marathon SB	5:31:44	45.42	26.2mi
25 Sep	Worsley Woods 5 mileTrail Race			5mi
25 Sep	Hull Marathon			26.2mi
24 Sep	Alderley Park parkrun	28:33	56.08	5km
4 Sep	South Cheshire 20			20mi
14 Aug	Ron Hill Accrington 10k SB	57:46	56.69	10km
30 Jul	Warrington parkrun SB	25:34	62.62	5km
24 Jul	Lions Bridge Trail Half Marathon SB	2:33:18	46.88	13.1mi
16 Jul	Ayr parkrun	25:53	61.86	5km
1 Jul	Pen Llyn Ultra 100			100mi
22 May	ASICS Windermere Marathon	5:55:24	42.40	26.2mi
30 Apr	Nova Prestatyn parkrun	38:32	41.55	5km
30 Apr	North Wales 100K			100km
3 Apr	Manchester Marathon			26.2mi
13 Mar	Knighton 20			20mi
20 Feb	Village Bakery Half Marathon [CANCELLED]			13.1mi
16 Jan	Alderley Park Trail Race SB	40:05	65.30	5mi
2021		Result	WAVA	Distance
25 Dec	Worsley Woods parkrun	24:28	65.44	5km
19 Dec	Sale Water Park Marathon	4:55:12	51.05	26.2mi
12 Dec	Stockport 10 SB	1:26:34	62.67	10mi
28 Nov	West Coast Half Marathon SB	1:50:10	65.23	13.1mi
27 Nov	Wesham 10km	48:55	66.95	10km
13 Nov	Warrington Way 40 mile trail ultramarathon PB	8:28:01	49.65	40mi
24 Oct	Rock ‘n' Roll Liverpool Marathon	5:10:48	48.02	26.2mi
23 Oct	Langdale Marathon	5:18:55	46.80	26.2mi
16 Oct	Warrington parkrun SB	23:33	67.40	5km
10 Oct	Manchester Marathon SB	4:27:14	55.85	26.2mi
3 Oct	Chester Marathon	4:50:05	51.45	26.2mi
2 Oct	Rivington Half Marathon	2:33:42	46.32	13.1mi
26 Sep	Worsley Woods 5 mileTrail Race SB	42:03	61.69	5mi
12 Sep	Blackpool Festival of Running	4:37:39	53.76	26.2mi
5 Sep	Stockport Hatters Half Marathon	2:03:03	57.85	13.1mi
22 Aug	Alderley Edge 10km	48:26	67.00	10km
14 Aug	Oldham parkrun	23:59	66.18	5km
8 Aug	Windmill Half Marathon	1:56:07	61.31	13.1mi
7 Aug	Oldham parkrun	24:25	65.00	5km
1 Aug	Run Heaton 5k, 10k & Half Marathon	52:13	62.14	10km
25 Jul	Solway Coast Marathon	4:52:17	51.07	26.2mi
20 Jun	Colshaw Hall 10K SB	48:09	67.39	10km
5 Jun	Wuthering heights wander ( 10 miles)	1:46:36	50.41	10mi
23 May	ASICS Windermere Marathon	4:39:55	53.32	26.2mi
16 May	Roche Abbey Trail 10k	54:19	59.74	10km
9 May	Blackpool Bounce Back 10k	51:52	62.56	10km
24 Apr	We will run Kirkstall ( Day 1 )	4:50:52	51.32	26.2mi
2020		Result	WAVA	Distance
5 Sep	Keswick Lakeland Trails SB	1:00:20	53.29	10km
1 Aug	Railway 28 PB	6:08:55	43.86	28.2mi
15 Mar	Warrington Transport Trail Half Marathon	2:03:46	56.97	13.1mi
19 Jan	Essar Four Villages Half Marathon SB	1:55:49	60.88	13.1mi
12 Jan	Langsett Loop Marathon SB	6:21:11	38.79	26.2mi
5 Jan	Wirral Way Winter Trail Half Marathon	2:00:10	58.68	13.1mi
2019		Result	WAVA	Distance
26 Dec	Northwich Boxing Day 5k	25:28	61.79	5km
15 Dec	Stockport 10 SB	1:27:44	60.68	10mi
24 Nov	Wilmslow Festive 10K SB	49:11	64.78	10km
3 Nov	Run Tatton Half Marathon SB	2:00:11	58.12	13.1mi
20 Oct	Holmfirth 10k	52:31	60.67	10km
6 Oct	Williams BMW Rochdale Half Marathon	2:00:40	57.89	13.1mi
22 Sep	Macclesfield Half Marathon	2:08:14	54.47	13.1mi
21 Sep	Worsley Woods parkrun SB	25:25	61.39	5km
15 Sep	Fairhaven Flyer 10k	52:45	60.40	10km
8 Sep	Stockport Hatters Half Marathon	2:05:54	55.48	13.1mi
18 Aug	Birchwood 10k	56:25	56.47	10km
11 Aug	Leigh Community 10k	53:08	59.96	10km
27 Jul	Hafan Pwllheli parkrun	36:35	42.65	5km
7 Jul	Alderley bypass 10k	57:46	55.15	10km
1 Jun	Hafan Pwllheli parkrun	27:43	56.29	5km
12 May	Tatton 10k - May	55:45	57.15	10km
28 Apr	Blackpool Half Marathon	2:11:40	53.05	13.1mi
20 Apr	Worsley Woods parkrun	26:41	58.47	5km
13 Apr	Worsley Woods parkrun	28:40	54.43	5km
7 Apr	Greater Manchester Marathon SB	5:34:14	43.82	26.2mi
2018		Result	WAVA	Distance
28 Apr	Warrington parkrun SB	32:03	48.27	5km
2017		Result	WAVA	Distance
20 Aug	Birchwood 10k	1:09:40	44.92	10km
30 Jul	Helena Tipping Memorial 10K	1:00:02	52.13	10km
16 Jul	Mossley AFC 10k	1:01:04	51.25	10km
9 Jul	Lymm Festival Trail 10k	1:04:12	48.75	10km
2 Jul	Alderley Edge Bypass 10k SB	59:18	52.77	10km
2016		Result	WAVA	Distance
17 Sep	Wilmslow parkrun SB	28:54	52.64	5km
10 Sep	Wilmslow parkrun	30:36	49.72	5km
3 Jul	Run the Alderley ByPass 5 Mile SB	50:23	49.26	5mi
21 May	Wilmslow parkrun	32:45	46.46	5km
20 May	Physiofit Alderley Edge Mayfair 5k	33:41	45.17	5km
14 May	Wilmslow parkrun	33:11	45.85	5km
16 Apr	Wilmslow parkrun	35:35	42.76	5km
2014		Result	WAVA	Distance
25 Oct	Worsley Woods parkrun SB	24:05	62.14	5km
18 Oct	Worsley Woods parkrun	24:38	60.76	5km
11 Oct	Worsley Woods parkrun	24:36	60.84	5km
27 Sep	Worsley Woods parkrun	28:08	53.20	5km
6 Sep	Worsley Woods parkrun	28:47	52.00	5km
3 May	Pennington Flash parkrun #158	28:51	51.88	5km
2013		Result	WAVA	Distance
9 Jun	Wythy great run SB	34:57	42.48	5km
2012		Result	WAVA	Distance
4 Nov	Crewe DeJa Vu - Track Marathon	4:26:50	51.50	26.2mi
7 Oct	Chester Marathon	5:23:56	42.43	26.2mi
6 Oct	Rivington Marathon	5:58:11	38.37	26.2mi
9 Sep	Yorkshireman Off Road Marathon	7:43:13	29.67	26.2mi
29 Apr	Greater Manchester Marathon SB	3:33:36	64.34	26.2mi
21 Apr	Worsley Woods parkrun SB	21:02	70.01	5km
14 Apr	Worsley Woods parkrun	21:45	67.71	5km
8 Apr	Hull Marathon	3:43:28	61.50	26.2mi
25 Mar	Gin Pit Double Marathon - Day 2	4:22:29	52.36	26.2mi
24 Mar	Gin Pit Double Marathon - Day 1	4:01:09	56.99	26.2mi
11 Mar	Blackpool Marathon	3:41:55	61.93	26.2mi
10 Mar	Worsley Woods parkrun	24:02	61.27	5km
26 Feb	RADCLIFFE A.C. 10 MILES	1:58:48	41.70	10mi
11 Feb	Parbold Hill Race	1:00:46	53.84	6.75mi
14 Jan	Pennington Flash parkrun	24:12	60.85	5km
8 Jan	Hit The Trail SB	38:32	62.25	5mi
2011		Result	WAVA	Distance
6 Nov	Crewe Deja Vu Track Marathon SB	4:03:39	55.92	26.2mi
29 Oct	Snowdonia Marathon	4:18:05	52.79	26.2mi
9 Oct	Chester Marathon	4:38:45	48.88	26.2mi
8 Oct	Pennington Flash parkrun	22:59	63.56	5km
24 Sep	The JW Ultra SB	5:24:40	49.49	30mi
4 Sep	blackleach country park 5 mile	39:15	60.61	5mi
29 Aug	Gin Pit Trail Marathon	4:26:30	51.12	26.2mi
31 Jul	Borth Beach 10k	47:13	62.92	10km
30 Jul	Dolgellau 5 Mile SB	36:16	65.60	5mi
17 Jul	Leigh Sports Village 10k SB	46:03	64.52	10km
6 Jul	Offerton 10km	47:28	62.59	10km
19 Jun	Freckleton Half Marathon	1:40:37	64.58	13.1mi
11 Jun	Pennington Flash parkrun	23:14	62.88	5km
22 May	Brathay Windermere Marathon	4:13:17	53.79	26.2mi
21 May	Running Bear Alderley Edge 5K SB	21:09	69.07	5km
1 May	South Cheshire 20 PB	3:07:10	54.59	20mi
17 Apr	Bolton 10k	46:14	64.26	10km
13 Mar	Gin Pit Double Marathon - Day 2	4:33:09	49.88	26.2mi
12 Mar	Gin Pit Double Marathon - Day 1	4:57:58	45.73	26.2mi
27 Feb	Great North West Half Marathon SB	1:40:21	64.75	13.1mi
19 Feb	Oldham parkrun	21:41	67.37	5km
29 Jan	Oldham parkrun	22:03	66.25	5km
22 Jan	Oldham parkrun	21:15	68.75	5km
8 Jan	Oldham parkrun	21:22	68.37	5km
2010		Result	WAVA	Distance
18 Dec	Bramhall parkrun	21:50	66.91	5km
20 Nov	Oldham parkrun	21:09	68.53	5km
13 Nov	Oldham parkrun SB	20:58	69.13	5km
30 Oct	Snowdonia Marathon SB	3:51:30	58.34	26.2mi
12 Sep	Athlete Matters Worsley 4.5 SB	34:34	61.33	4.5mi
5 Sep	Cheshire League Deeside	5:53	67.09	1500m
5 Sep	Cheshire League Deeside SB	12:17	68.81	3000m
4 Sep	Oldham parkrun	22:04	65.68	5km
29 Aug	Fleetwood Marathon	4:20:03	51.94	26.2mi
21 Aug	Woodbank parkrun	22:33	64.27	5km
8 Aug	Cheshire League Ashton SB	2:57	65.13	800m
8 Aug	Cheshire League Ashton	12:38	66.91	3000m
11 Jul	Cheshire League Cleavelys	12:19	68.63	3000m
11 Jul	Cheshire League Cleavelys SB	5:52	67.28	1500m
3 Jul	Woodbank parkrun	22:42	63.85	5km
20 Jun	Freckleton Half Marathon SB	1:42:12	63.03	13.1mi
12 Jun	Woodbank parkrun	22:56	63.20	5km
5 Jun	Woodbank parkrun	23:44	61.07	5km
29 May	Woodbank parkrun	24:11	59.93	5km
22 May	Woodbank parkrun	24:08	60.06	5km
15 May	Woodbank parkrun	24:34	59.00	5km
8 May	Sue Hool Memorial Handicap PB	50:26	51.58	5.5mi
24 Apr	South Manchester parkrun	28:27	50.94	5km
2009		Result	WAVA	Distance
19 Dec	Bramhall parkrun	38:18	37.84	5km
14 Nov	South Manchester parkrun	23:30	61.19	5km
31 Oct	South East Lancs XC League - Boggart Hole Clough PB	50:18	54.15	5.8mi
24 Oct	Snowdonia Marathon	4:01:05	55.54	26.2mi
17 Oct	Rowbotham Round Rotherham 50 PB	11:29:20	42.83	50mi
26 Sep	The JW Ultra PB	4:07:51	63.72	30mi
13 Sep	Fleetwood Marathon PB	3:17:35	67.77	26.2mi
6 Sep	Cheshire League Cleavelys PB	5:41	68.91	1500m
6 Sep	Cheshire League Cleavelys PB	11:40	71.89	3000m
29 Aug	Heaton parkrun	20:16	70.95	5km
26 Aug	Astley & Tyldesley RC Vs Swinton RC Challenge - leg 2, Swinton	12:25	67.00	1.85mi
23 Aug	Birchwood 10k	41:56	69.67	10km
22 Aug	Woodbank parkrun	21:04	68.26	5km
16 Aug	Great Warford 10 PB	1:11:00	68.00	10mi
15 Aug	Heaton parkrun	20:54	68.80	5km
9 Aug	Cheshire League Bebbington PB	15	72.21	100m
9 Aug	Cheshire League Bebbington PB	2:48	68.02	800m
9 Aug	Cheshire League Bebbington	12:15	68.46	3000m
2 Aug	N of E Track and Field League	20:39	69.64	5km
15 Jul	Horwich Jubilee Series : Race 3 PB	34:25	68.00	5mi
12 Jul	Cheshire league Crewe Track Meeting	11:47	71.18	3000m
11 Jul	Heaton parkrun	20:37	69.75	5km
5 Jul	City of Manchester 10K	43:26	67.27	10km
27 Jun	Heaton parkrun	30:26	47.25	5km
21 Jun	Freckleton Half Marathon	1:39:59	63.87	13.1mi
20 Jun	Heaton parkrun	20:47	69.19	5km
14 Jun	21 st Boothstown Wobble SB	23:28	67.63	5.5km
6 Jun	Wharfedale Trail Marathon PB	4:05:24	51.92	25mi
24 May	Clifton Country Park Trail Races PB	29:13	71.98	4.5mi
17 May	Great Manchester Run	48:58	59.67	10km
11 Apr	Rivington Pike Fell Race PB	27:16	55.26	3.25mi
5 Apr	Blackpool Marathon	3:29:54	63.79	26.2mi
29 Mar	Wilmslow Half Marathon PB	1:32:37	68.95	13.1mi
15 Mar	Trafford 10K PB	40:41	71.81	10km
7 Mar	Bramhall parkrun PB	19:53	72.32	5km
22 Feb	Draycote Water 35 PB	4:59:55	63.95	35mi
31 Jan	Fetch North West Mile PB	6:03	69.86	1mi
2008		Result	WAVA	Distance
20 Dec	Bramhall parkrun	21:58	65.46	5km
7 Dec	Stockport 10 SB	1:11:55	67.13	10mi
8 Nov	Bramhall parkrun	31:04	45.93	5km
25 Oct	Snowdonia Marathon	3:58:18	55.71	26.2mi
28 Sep	30th Royal Manchester Children's Hospital Half Marathon SB	1:34:18	67.15	13.1mi
27 Sep	The JW Ultra SB	4:24:44	59.15	30mi
14 Sep	Worsley 4.5 Mile Multi-Terrain Race SB	32:41	63.82	4.5mi
30 Aug	Bramhall parkrun	20:24	69.94	5km
2 Aug	Fetch Manchester Mile Numero 2 SB	6:07	68.57	1mi
2 Aug	Bramhall parkrun	20:23	70.00	5km
5 Jul	Bramhall parkrun SB	20:14	70.52	5km
29 Jun	Stephen Unwin Memorial Race SB	42:44	67.81	10km
22 Jun	Freckleton Half Marathon	1:36:01	65.95	13.1mi
8 Jun	20 th Anniversary Boothstown Wobble PB	23:00	68.46	5.5km
7 Jun	Bramhall parkrun	20:19	70.23	5km
31 May	Bramhall parkrun	20:43	68.87	5km
31 May	Hollins Green 5k	20:31	69.54	5km
24 May	Bramhall parkrun	20:38	69.15	5km
18 May	Brathay Windermere Marathon	4:04:59	54.19	26.2mi
7 May	Mobberley 5 Trail Race SB	37:37	61.71	5mi
3 May	Bramhall parkrun	21:00	67.94	5km
27 Apr	Blackpool Marathon SB	3:38:42	60.71	26.2mi
19 Apr	Bramhall parkrun	22:30	63.41	5km
19 Apr	Salford 5km	22:10	64.37	5km
13 Apr	Bolton 10K	44:57	64.46	10km
21 Mar	Salford 10K	44:27	65.19	10km
16 Mar	Stafford Half Marathon	1:41:13	62.56	13.1mi
9 Mar	Oulton Park Half Marathon	1:41:16	62.53	13.1mi
2 Mar	Liverpool Half Marathon	1:42:24	61.84	13.1mi
24 Feb	Great North West Half Marathon	1:39:52	63.40	13.1mi
17 Feb	Draycote Water 35 SB	5:40:37	55.83	35mi
2007		Result	WAVA	Distance
9 Dec	Stockport 10 SB	1:20:12	59.69	10mi
2 Dec	Gravy Pud Fell Race 5 SB	1:00:59	38.06	5mi
25 Nov	Clowne Half Marathon	1:48:36	58.30	13.1mi
18 Nov	Gill Pimblott Memorial 5K SB	23:25	60.46	5km
29 Oct	Dublin Marathon SB	3:48:31	57.61	26.2mi
30 Sep	macclesfield half marathon SB	1:43:43	60.53	13.1mi
23 Sep	Worsley 4.5 Mile Multi-Terrain Race SB	35:31	58.27	4.5mi
5 Aug	Reebok Sale 10	1:22:10	57.77	10mi
8 Jul	Shifnal Steeplechase Half Marathon	1:50:10	56.99	13.1mi
3 Jun	Blackpool Marathon	4:27:06	49.29	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	24	17	21	15	26	23	17	28	9	15	5	0	201
2024	142	113	162	195	157	131	136	110	146	133	108	11	1544
2023	8	12	11	11	7	4	18	12	6	23	12	17	139
2023	104	135	174	163	144	89	92	151	88	131	117	138	1525
2023	0	0	6	0	0	0	0	0	0	0	0	0	6
2022	0	0	1	2	3	0	24	8	5	6	7	3	59
2022	224	160	58	41	137	156	157	112	70	140	151	96	1501
2022	0	0	0	0	0	0	14	0	0	0	0	0	14
2021	132	169	224	199	189	256	214	207	166	200	184	149	2291
2020	203	178	260	289	162	158	177	151	82	108	118	117	2003
2019	126	104	75	74	80	17	144	151	219	206	238	141	1575
2019	0	0	0	8	0	0	0	0	3	0	0	0	11
2018	0	0	2	12	7	3	4	2	23	23	19	43	138
2017	2	0	1	6	38	10	50	69	9	18	13	0	217
2016	0	0	0	1	20	12	18	2	12	7	1	5	77
2015	11	11	7	13	2	8	1	1	6	4	1	0	65
2014	8	0	44	47	88	55	55	72	108	105	118	33	734
2014	0	0	0	0	17	103	67	6	11	28	0	0	231
2013	54	42	64	71	59	72	48	82	52	38	2	0	584
2012	361	321	251	223	119	88	60	81	97	92	72	43	1810
2011	151	142	144	115	128	118	127	123	111	128	94	79	1458
2010	89	31	35	78	165	259	282	247	268	307	155	121	2036
2010	0	12	29	0	0	0	0	0	0	0	0	0	41
2009	353	293	304	199	328	234	223	356	286	244	106	110	3034
2008	181	146	158	146	268	280	323	351	282	169	154	174	2632

Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
3.1mi, 30:07 Run - General 1) 1mi - 10:09(10:09/mi) 134/166bpm [1361b/mi] 93cal 230/W 5.91/6.56mph 2) 1mi - 9:42(9:42/mi) 143/155bpm [1387b/mi] 94cal 243/W 6.19/6.64mph 3) 1mi - 9:14(9:14/mi) 142/156bpm [1310b/mi] 95cal 253/W 6.5/7.26mph 4) 0.12mi - 1:02(8:22/mi) 152/155bpm [1272b/mi] 11cal 260/W 7.17/7.38mph Add a comment	39.3mi, 11:27:17 Run - Race 1) 1mi - 12:55(12:55/mi) 126/153bpm [1627b/mi] 98cal 182/W 4.65/7.12mph 2) 1mi - 15:55(15:55/mi) 136/151bpm [2164b/mi] 119cal 187/W 3.77/6.21mph 3) 1mi - 12:26(12:26/mi) 130/146bpm [1616b/mi] 111cal 182/W 4.83/6.99mph 4) 1mi - 11:43(11:43/mi) 132/141bpm [1547b/mi] 114cal 209/W 5.12/6.52mph 5) 1mi - 12:40(12:40/mi) 128/135bpm [1621b/mi] 116cal 210/W 4.74/6.14mph 6) 1mi - 13:46(13:46/mi) 124/135bpm [1707b/mi] 107cal 193/W 4.36/6.25mph 7) 1mi - 12:23(12:23/mi) 128/143bpm [1586b/mi] 108cal 197/W 4.84/6mph 8) 1mi - 14:53(14:53/mi) 128/139bpm [1905b/mi] 118cal 192/W 4.03/6.1mph 9) 1mi - 22:00(22:00/mi) 127/146bpm [2794b/mi] 106cal 149/W 2.73/6.36mph 10) 1mi - 15:28(15:28/mi) 142/153bpm [2196b/mi] 146cal 197/W 3.88/6.64mph 11) 1mi - 16:34(16:34/mi) 141/151bpm [2335b/mi] 129cal 144/W 3.62/6.45mph 12) 1mi - 10:36(10:36/mi) 141/155bpm [1495b/mi] 113cal 180/W 5.66/7.12mph 13) 1mi - 15:57(15:57/mi) 133/155bpm [2121b/mi] 111cal 138/W 3.76/6.64mph 14) 1mi - 24:07(24:07/mi) 142/157bpm [3426b/mi] 156cal 134/W 2.49/6.2mph 15) 1mi - 17:19(17:19/mi) 135/154bpm [2337b/mi] 105cal 149/W 3.47/7.19mph 16) 1mi - 23:24(23:24/mi) 134/151bpm [3136b/mi] 107cal 114/W 2.56/6.39mph 17) 1mi - 17:18(17:18/mi) 137/155bpm [2370b/mi] 104cal 151/W 3.47/6.66mph 18) 1mi - 16:27(16:28/mi) 123/138bpm [2024b/mi] 98cal 147/W 3.65/6.6mph 19) 1mi - 15:04(15:04/mi) 126/144bpm [1899b/mi] 100cal 159/W 3.98/7.06mph 20) 1mi - 29:24(29:24/mi) 127/147bpm [3734b/mi] 115cal 85/W 2.04/6.41mph 21) 1mi - 17:33(17:33/mi) 130/147bpm [2282b/mi] 103cal 157/W 3.42/6.43mph 22) 1mi - 13:56(13:56/mi) 132/158bpm [1840b/mi] 102cal 184/W 4.31/6.82mph 23) 1mi - 13:19(13:19/mi) 136/151bpm [1811b/mi] 107cal 187/W 4.51/6.7mph 24) 1mi - 12:27(12:27/mi) 143/152bpm [1779b/mi] 130cal 205/W 4.82/7.22mph 25) 1mi - 14:54(14:54/mi) 129/145bpm [1922b/mi] 101cal 177/W 4.03/6.45mph 26) 1mi - 28:57(28:57/mi) 126/143bpm [3648b/mi] 116cal 130/W 2.07/6.39mph 27) 1mi - 16:01(16:01/mi) 135/159bpm [2163b/mi] 99cal 142/W 3.74/6.58mph 28) 1mi - 20:06(20:06/mi) 127/151bpm [2553b/mi] 104cal 111/W 2.98/6.28mph 29) 1mi - 24:19(24:19/mi) 119/142bpm [2895b/mi] 107cal 115/W 2.47/6.34mph 30) 1mi - 20:28(20:28/mi) 126/139bpm [2578b/mi] 101cal 134/W 2.93/6.43mph 31) 1mi - 18:17(18:17/mi) 126/147bpm [2304b/mi] 106cal 113/W 3.28/6.28mph 32) 1mi - 19:00(19:00/mi) 126/156bpm [2393b/mi] 103cal 128/W 3.16/6.39mph 33) 1mi - 15:25(15:25/mi) 126/146bpm [1942b/mi] 99cal 158/W 3.89/6.08mph 34) 1mi - 16:55(16:55/mi) 127/141bpm [2149b/mi] 99cal 158/W 3.55/6.01mph 35) 1mi - 26:17(26:18/mi) 122/137bpm [3208b/mi] 114cal 110/W 2.28/5.59mph 36) 1mi - 27:50(27:50/mi) 118/138bpm [3284b/mi] 115cal 92/W 2.16/6.43mph 37) 1mi - 16:42(16:42/mi) 126/149bpm [2104b/mi] 102cal 152/W 3.59/6.03mph 38) 1mi - 14:57(14:57/mi) 134/158bpm [2003b/mi] 102cal 165/W 4.02/6.08mph 39) 1mi - 16:03(16:03/mi) 135/162bpm [2166b/mi] 99cal 151/W 3.74/5.95mph 40) 0.31mi - 3:33(11:32/mi) 150/159bpm [1729b/mi] 28cal 191/W 5.21/7.31mph That was harder than last year! 9th Nov 2024, 7:33pm Frosty The Bowman 🇸🇪 wrote: Nice one! Crazy distance and ascent:) 9th Nov 2024, 8:17pm Nord Rundeer 🦌 wrote: Don't know how you do that! Done the coast as a walking holiday and that was enough for me! 9th Nov 2024, 8:40pm Night-owl wrote: Wow excellent stuff 9th Nov 2024, 9:12pm Jingle Jaks wrote: Nice running Dunc, well done 👏 Add a comment	1mi, 34:41 Walk - General 1) 0.62mi - 20:26(32:54/mi) 106/120bpm [3487b/mi] 164cal 42/58rpm 1.82/3mph 2) 0.33mi - 14:14(43:30/mi) 101/116bpm [4393b/mi] 105cal 33/89rpm 1.38/7.41mph Add a comment 2.1mi, 21:53 Run - Recovery Run 1) 1mi - 11:17(11:17/mi) 125/142bpm [1410b/mi] 95cal 209/W 5.32/6.21mph 2) 1mi - 9:56(9:56/mi) 140/149bpm [1390b/mi] 93cal 233/W 6.04/6.6mph 3) 0.08mi - 41(8:58/mi) 145/150bpm [1301b/mi] 7cal 253/W 6.69/6.62mp A good dose of DOMS especially for the calves which I don’t usually feel Add a comment	1.5mi, 52:41 Walk - General 1) 0.62mi - 31:56(51:24/mi) 80/99bpm [4112b/mi] 148cal 20/59rpm 1.17/9.85mph 2) 0.62mi - 15:33(25:02/mi) 84/97bpm [2102b/mi] 79cal 42/68rpm 2.4/8.25mph 3) 0.24mi - 5:11(21:23/mi) 87/95bpm [1861b/mi] 29cal 56/63rpm 2.81/3.97mph Add a comment 3.1mi, 32:31 Run - Recovery Run 1) 1mi - 10:36(10:36/mi) 128/143bpm [1358b/mi] 92cal 215/W 5.65/6.1mph 2) 1mi - 10:22(10:22/mi) 127/144bpm [1317b/mi] 92cal 221/W 5.78/6.25mph 3) 1mi - 10:11(10:11/mi) 141/148bpm [1436b/mi] 95cal 232/W 5.89/6.6mph 4) 0.14mi - 1:21(9:42/mi) 144/148bpm [1397b/mi] 13cal 244/W 6.19/6.48mph Add a comment	1mi, 10:48 Run - Recovery Run 1) 1mi - 10:29(10:30/mi) 140/169bpm [1469b/mi] 93cal 221/W 5.72/6.48mph 2) 0.03mi - 19(11:20/mi) 139/141bpm [1576b/mi] 3cal 238/W 5.29/6.23mph Add a comment	1mi, 10:30 Run - Recovery Run 1) 1mi - 10:10(10:10/mi) 129/145bpm [1312b/mi] 96cal 229/W 5.9/6.58mph 2) 0.03mi - 20(10:33/mi) 135/137bpm [1423b/mi] 3cal 255/W 5.69/6.48mph Add a comment	1mi, 33:29 Walk - General 1) 0.62mi - 25:24(40:53/mi) 84/110bpm [3434b/mi] 131cal 28/64rpm 1.47/4mph 2) 0.39mi - 8:05(20:38/mi) 105/112bpm [2166b/mi] 63cal 54/63rpm 2.91/3.53mph Add a comment 1.1mi, 10:55 Run - Recovery Run 1) 1mi - 9:40(9:40/mi) 136/157bpm [1314b/mi] 92cal 235/W 6.21/7.24mph 2) 0.14mi - 1:16(9:09/mi) 145/151bpm [1328b/mi] 13cal 252/W 6.55/7.15mph Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
2.2mi, 22:39 Run - Recovery Run 1) 1mi - 10:36(10:36/mi) 135/163bpm [1431b/mi] 94cal 220/W 5.66/6.13mph 2) 1mi - 9:56(9:56/mi) 139/149bpm [1380b/mi] 95cal 236/W 6.04/6.84mph 3) 0.22mi - 2:07(9:31/mi) 142/152bpm [1351b/mi] 21cal 237/W 6.31/6.46mph Add a comment	3.1mi, 31:06 Run - Recovery Run 1) 1mi - 10:30(10:30/mi) 137/158bpm [1438b/mi] 96cal 224/W 5.72/6.36mph 2) 1mi - 9:48(9:48/mi) 139/150bpm [1363b/mi] 94cal 239/W 6.12/7.26mph 3) 1mi - 9:48(9:48/mi) 144/165bpm [1411b/mi] 95cal 238/W 6.12/7.01mph 4) 0.11mi - 1:00(9:02/mi) 143/153bpm [1293b/mi] 10cal 242/W 6.64/7.08mph A little breathy and rundown, but not surprised. Add a comment	3.1mi, 29:57 Run - Recovery Run 1) 1mi - 9:57(9:57/mi) 138/154bpm [1374b/mi] 95cal 240/W 6.03/7.01mph 2) 1mi - 9:32(9:32/mi) 142/155bpm [1353b/mi] 94cal 246/W 6.29/6.7mph 3) 1mi - 9:24(9:24/mi) 144/162bpm [1353b/mi] 96cal 251/W 6.39/7.12mph 4) 0.12mi - 1:04(8:59/mi) 149/151bpm [1339b/mi] 13cal 253/W 6.68/6.93mph Still with Chesty cold,probably not helping with a cold wet run 😔 Add a comment	3.1mi, 33:52 Run - Easy 1) 1mi - 10:33(10:33/mi) 128/139bpm [1349b/mi] 93cal 216/W 5.69/6.36mph 2) 1mi - 11:29(11:29/mi) 132/144bpm [1516b/mi] 95cal 209/W 5.22/6.2mph 3) 1mi - 10:43(10:43/mi) 135/143bpm [1447b/mi] 100cal 223/W 5.6/6.32mph 4) 0.1mi - 1:07(10:54/mi) 126/134bpm [1374b/mi] 10cal 199/W 5.51/6.28mph 18th Nov 2024, 7:18am Jingle Jaks wrote: Well done 👏 Add a comment	4.1mi, 43:51 Run - Easy 1) 1mi - 10:24(10:24/mi) 130/144bpm [1353b/mi] 93cal 220/W 5.76/6.68mph 2) 1mi - 11:04(11:04/mi) 133/146bpm [1473b/mi] 96cal 221/W 5.42/6.46mph 3) 1mi - 11:16(11:16/mi) 133/140bpm [1499b/mi] 97cal 208/W 5.32/6.01mph 4) 1mi - 10:38(10:38/mi) 137/144bpm [1458b/mi] 110cal 224/W 5.64/6.74mph 5) 0.05mi - 28(9:47/mi) 132/135bpm [1291b/mi] 4cal 212/W 6.13/5.61mph 19th Nov 2024, 7:20am Jingle Jaks wrote: Well done 👏 19th Nov 2024, 8:27am UltraDunc wrote: Love running in snow, especially seeing people’s reactions 🤣 19th Nov 2024, 8:39am Jingle Jaks wrote: 😁 Add a comment	1mi, 10:33 Run - General 1) 1mi - 10:19(10:19/mi) 133/156bpm [1373b/mi] 94cal 221/W 5.81/6.7mph 2) 0.02mi - 14(15:22/mi) 139/141bpm [2135b/mi] 2cal 227/W 3.91/5.52mph Add a comment	2.1mi, 22:01 Run - General 1) 1mi - 10:47(10:47/mi) 128/140bpm [1380b/mi] 95cal 219/W 5.57/6.72mph 2) 1mi - 10:31(10:31/mi) 135/158bpm [1419b/mi] 95cal 222/W 5.71/6.2mph 3) 0.07mi - 43(10:23/mi) 130/139bpm [1351b/mi] 6cal 227/W 5.78/6mph Add a comment
Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28
1.2mi, 14:05 Run - Easy 1) 1mi - 11:24(11:24/mi) 126/151bpm [1437b/mi] 94cal 202/W 5.26/7.06mph 2) 0.2mi - 2:40(13:10/mi) 136/154bpm [1790b/mi] 21cal 204/W 4.56/5.9mph Scary streaking on the frozen paths and not feeling at all well, but it’s done until tomorrow. 22nd Nov 2024, 7:07pm Frosty The Bowman 🇸🇪 wrote: I hope you feel better 22nd Nov 2024, 7:14pm Jingle Jaks wrote: Get well soon Dunc. Add a comment	0.8mi, 25:15 Walk - General 1) 0.62mi - 20:49(33:30/mi) 108/123bpm [3618b/mi] 171cal 33/70rpm 1.79/4.74mph 2) 0.22mi - 4:26(20:07/mi) 97/103bpm [1951b/mi] 30cal 56/58rpm 2.98/3.44mph Add a comment 5.3mi, 1:00:08 Run - Easy 1) 1mi - 11:11(11:11/mi) 128/143bpm [1431b/mi] 94cal 211/W 5.37/6.43mph 2) 1mi - 11:04(11:04/mi) 131/144bpm [1451b/mi] 96cal 212/W 5.42/6.95mph 3) 1mi - 11:33(11:33/mi) 131/148bpm [1513b/mi] 95cal 211/W 5.2/6.16mph 4) 1mi - 12:05(12:05/mi) 134/146bpm [1619b/mi] 99cal 197/W 4.97/6.68mph 5) 1mi - 10:56(10:56/mi) 137/152bpm [1497b/mi] 109cal 204/W 5.49/6.06mph 6) 0.31mi - 3:19(10:42/mi) 144/151bpm [1542b/mi] 37cal 236/W 5.61/5.87mph Still under the weather but needed some outside time, some ice still around but less so . Longer than anticipated as it didn’t rain😁 23rd Nov 2024, 11:01am Jingle Jaks wrote: Hope you get back to your full strength soon. Well done 👏 Add a comment	1mi, 10:13 Run - General 1) 1mi - 10:02(10:02/mi) 138/167bpm [1385b/mi] 96cal 234/W 5.98/6.93mph 2) 0.02mi - 10(10:01/mi) 151/152bpm [1512b/mi] 2cal 279/W 5.99/6.99mph One step forward two steps backward, chesty and breathy so cut short planned distance 😔 Add a comment	1.2mi, 12:34 Run - Easy 1) 1mi - 10:49(10:49/mi) 128/152bpm [1385b/mi] 94cal 214/W 5.55/6.52mph 2) 0.17mi - 1:45(10:30/mi) 139/155bpm [1459b/mi] 16cal 227/W 5.72/6.14mph Chest working harder than normal 😔 Add a comment	3.1mi, 32:58 Run - Easy 1) 1mi - 10:54(10:54/mi) 132/152bpm [1440b/mi] 94cal 213/W 5.5/6.3mph 2) 1mi - 10:27(10:27/mi) 137/145bpm [1432b/mi] 95cal 225/W 5.74/6.16mph 3) 1mi - 10:18(10:18/mi) 140/151bpm [1442b/mi] 107cal 225/W 5.82/6.34mph 4) 0.13mi - 1:18(9:58/mi) 145/147bpm [1445b/mi] 14cal 230/W 6.02/6.21mph Insomnia, couldn’t stop thinking of things so decided a run may help. Chest improved! 26th Nov 2024, 5:11am Frosty The Bowman 🇸🇪 wrote: I hope it worked! 26th Nov 2024, 6:24am Jingle Jaks wrote: Glad you’re feeling a bit better 🤗 26th Nov 2024, 1:11pm UltraDunc wrote: Managed another hour or so before work Add a comment	1.2mi, 12:51 Run - General 1) 1mi - 10:48(10:48/mi) 125/135bpm [1350b/mi] 97cal 214/W 5.56/6.32mph 2) 0.2mi - 2:03(10:32/mi) 134/138bpm [1411b/mi] 19cal 233/W 5.7/6.39mph Add a comment	3.1mi, 31:40 Run - General 1) 1mi - 10:29(10:29/mi) 133/164bpm [1395b/mi] 90cal 225/W 5.72/8.44mph 2) 1mi - 10:13(10:13/mi) 137/150bpm [1400b/mi] 92cal 231/W 5.87/6.21mph 3) 1mi - 9:56(9:56/mi) 139/161bpm [1381b/mi] 92cal 234/W 6.04/6.56mph 4) 0.1mi - 1:01(10:11/mi) 141/146bpm [1435b/mi] 9cal 233/W 5.9/6.2mph Add a comment
Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5
2mi, 20:15 Run - General 1) 1mi - 10:29(10:29/mi) 127/142bpm [1331b/mi] 90cal 224/W 5.72/6.36mph 2) 1mi - 9:31(9:31/mi) 135/146bpm [1285b/mi] 91cal 244/W 6.3/6.99mph 3) 0.03mi - 15(9:33/mi) 144/144bpm [1376b/mi] 2cal 263/W 6.28/6.68mph Add a comment	9.1mi, 1:36:16 Run - Medium Long Run 1) 1mi - 10:32(10:32/mi) 134/159bpm [1412b/mi] 94cal 222/W 5.7/6.36mph 2) 1mi - 10:48(10:48/mi) 126/138bpm [1360b/mi] 96cal 218/W 5.56/6.48mph 3) 1mi - 10:22(10:22/mi) 129/141bpm [1337b/mi] 93cal 220/W 5.79/6.52mph 4) 1mi - 10:30(10:30/mi) 132/145bpm [1386b/mi] 97cal 224/W 5.72/6.43mph 5) 1mi - 10:43(10:43/mi) 128/139bpm [1372b/mi] 96cal 216/W 5.6/6.86mph 6) 1mi - 10:20(10:20/mi) 128/138bpm [1322b/mi] 93cal 226/W 5.81/6.28mph 7) 1mi - 10:34(10:34/mi) 129/141bpm [1363b/mi] 95cal 215/W 5.68/6.46mph 8) 1mi - 10:19(10:19/mi) 132/145bpm [1363b/mi] 97cal 222/W 5.81/6.7mph 9) 1mi - 11:08(11:08/mi) 139/148bpm [1549b/mi] 113cal 227/W 5.38/6.8mph 10) 0.11mi - 1:00(9:15/mi) 144/150bpm [1331b/mi] 11cal 250/W 6.49/7.04mph 30th Nov 2024, 4:28pm Jingle Jaks wrote: Well done 👏 Add a comment	3.2mi, 32:52 Run - Recovery Run 1) 1mi - 10:36(10:36/mi) 131/149bpm [1389b/mi] 94cal 222/W 5.66/6.36mph 2) 1mi - 10:20(10:20/mi) 136/144bpm [1406b/mi] 96cal 228/W 5.8/7.24mph 3) 1mi - 9:44(9:44/mi) 137/142bpm [1334b/mi] 97cal 237/W 6.16/7.12mph 4) 0.23mi - 2:11(9:33/mi) 145/149bpm [1385b/mi] 24cal 265/W 6.28/6.72mph Add a comment	3.1mi, 31:46 Run - General 1) 1mi - 10:23(10:23/mi) 132/156bpm [1371b/mi] 92cal 220/W 5.78/6.46mph 2) 1mi - 10:08(10:08/mi) 135/148bpm [1369b/mi] 96cal 232/W 5.92/6.3mph 3) 1mi - 9:55(9:55/mi) 136/164bpm [1350b/mi] 96cal 238/W 6.05/6.97mph 4) 0.13mi - 1:19(10:06/mi) 141/151bpm [1425b/mi] 12cal 230/W 5.94/6.21mph Add a comment	1.2mi, 11:53 Run - General 1) 1mi - 10:12(10:12/mi) 138/163bpm [1407b/mi] 93cal 225/W 5.89/7.36mph 2) 0.17mi - 1:42(9:44/mi) 148/165bpm [1442b/mi] 17cal 246/W 6.16/6.5mph Add a comment	3.1mi, 32:14 Run - Easy 1) 1mi - 10:29(10:29/mi) 136/165bpm [1426b/mi] 95cal 222/W 5.72/6.2mph 2) 1mi - 10:15(10:15/mi) 136/149bpm [1393b/mi] 96cal 229/W 5.86/6.21mph 3) 1mi - 10:08(10:08/mi) 136/161bpm [1378b/mi] 96cal 231/W 5.92/6.74mph 4) 0.14mi - 1:22(10:06/mi) 139/148bpm [1405b/mi] 13cal 230/W 5.94/6.25mph Misty conditions lots of flare from head torch Add a comment	-

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