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runningowl
M45 South Yorkshire

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Penistone Footpath Runners AC

About Me
runner with something to prove. used to run competitively when 18, running two marathons, winning a couple of local 10ks and a triathlon.Due to a two year pro football career and the odd local league/5 a side match, running took a back burner. In January 2005 I tore my cruciate ligament during a 11 a side match. 6 weeks on crutches I started to run to try to get fit again. My knee was never the same and in march 2006 gave up the football for a while. in January 2007 I decided to run the Sheffield 1/2 marathon.1hr 59min on a hot may day was a respectable time. In September 07, I ran the Great Yorkshire run 07 in 46mins and realized I loved running in races. In October 2007, I joined Hallamshire Harriers AC and was bitten by the running bug again. My mileage has gone up & my PBs keep coming down. I have now decided to hang up my football boots and concentrate on my running. Show More...

About Me

runner with something to prove. used to run competitively when 18, running two marathons, winning a couple of local 10ks and a triathlon.Due to a two year pro football career and the odd local league/5 a side match, running took a back burner. In January 2005 I tore my cruciate ligament during a 11 a side match. 6 weeks on crutches I started to run to try to get fit again. My knee was never the same and in march 2006 gave up the football for a while.

in January 2007 I decided to run the Sheffield 1/2 marathon.1hr 59min on a hot may day was a respectable time. In September 07, I ran the Great Yorkshire run 07 in 46mins and realized I loved running in races. In October 2007, I joined Hallamshire Harriers AC and was bitten by the running bug again. My mileage has gone up & my PBs keep coming down.

I have now decided to hang up my football boots and concentrate on my running.

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Recent Blogs
A week to reflect, look back to what was and what could be	Apr 2023
Hip Hip Not Hooray - My 2023 London Marathon race report	Apr 2023
When is a week longer than 9days? And a little Manc inspiration	Apr 2023
“I don’t understand the whole marathon thing	Apr 2023
Getting Race	Apr 2023

My parkrun
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Recent Training
23rd Sep	General	1.6mi	12:15
23rd Sep	General	3.1mi	19:21
23rd Sep	General	1.3mi	11:12
21st Sep	General	7.3mi	37:12
21st Sep	General	7mi	1:00:59

12 Month Benchmarks	Run	Bike
Mile	5:15	2:47
5k	18:46	10:36
5mi	30:51	18:56
10k	38:25	23:49
10mi	1:03:23	44:19
Half	1:24:46	1:03:49
20mi	2:15:46	3:31:11
Mara	3:04:28	0

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2023 Targets	Set your targets
Run 2023

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	2					4:59 76.84			5:06 75.89										4:59 4:59/mi	76.84
2.2mi	1										12:20 75.27								12:20 5:36/mi	75.27
4.7km	2															18:09 71.48	17:04 76.59		17:04 5:51/mi	76.59
5km	77			19:22 66.42	18:56 68.30	18:16 70.79	18:26 70.46	18:15 71.55	17:54 73.43		18:35 71.76	18:22 73.14		18:37 73.23	20:12 67.99	18:54 73.77	18:18 76.19	19:11 73.24	17:54 5:46/mi	76.19
3.3mi	1			29:59 44.98															29:59 9:14/mi	44.98
3.5mi	3																21:12 74.36		21:12 6:03/mi	74.36
3.7mi	3											21:36 74.40		22:08 73.70					21:36 5:50/mi	74.40
4mi	4							29:13 57.95									29:53 60.43	32:36 55.83	29:13 7:18/mi	60.43
4.3mi	20			30:54 57.66	30:10 59.16	27:21 65.41					28:11 65.14								27:21 6:26/mi	65.41
4.5mi	3					29:23 64.60	29:18 64.99											31:26 65.32	29:18 6:31/mi	65.32
5mi	21				32:07 65.71	30:08 70.19	31:21 67.67		29:04 73.60		30:10 71.75	31:33 69.10					30:30 74.30	32:15 70.83	29:04 5:49/mi	74.30
9.3km	1					39:05 62.88													39:05 6:46/mi	62.88
6mi	1			42:15 60.36															42:15 7:03/mi	60.36
6.2mi	1															38:23 72.92			38:23 6:11/mi	72.92
10km	50	52:02 50.74	39:42 66.53	41:35 63.58	38:56 68.03	39:04 67.97	37:42 70.67	36:51 72.59	37:40 71.36		37:51 71.41	42:41 64.19	39:39 69.64	38:57 71.45		36:46 76.91	38:01 74.38	38:29 74.08	36:46 5:55/mi	76.91
10mi	2				1:47:00 40.96							1:08:15 65.80							1:08:15 6:50/mi	65.80
20km	4													1:26:13 66.29		1:25:32 67.91	1:25:14 68.72		1:25:14 6:52/mi	68.72
13.1mi	26	1:59:32 48.50	1:41:51 56.92	1:31:08 63.62	1:33:00 62.35	1:25:52 67.60	1:25:39 67.88	1:23:04 70.42	1:21:22 71.89	1:23:10 70.63	1:23:07 71.03		1:33:44 63.79	1:30:28 66.60	1:28:19 68.77	1:24:41 72.92	1:24:35 73.00	1:25:22 72.94	1:21:22 6:13/mi	73.00
20mi	1								2:11:42 69.84										2:11:42 6:35/mi	69.84
26.2mi	9					3:25:00 59.37		3:06:55 65.39	3:02:18 67.28		2:58:06 69.50	3:16:20 63.42		3:18:50 63.53		3:03:34 70.53	3:01:11 71.46	3:09:30 68.89	2:58:06 6:48/mi	71.46

2023		Result	WAVA	Distance
17 Jun	Penistone parkrun	20:12	69.55	5km
14 Jun	Joe Percy	42:05	67.74	10km
7 Jun	Loxley Lash 5k Series - Race 2	19:14	73.05	5km
24 May	South Yorkshire Road League SB	32:15	70.83	5mi
22 May	Trunce 4 SB	32:36	55.83	4mi
20 May	Hillsborough parkrun	19:14	73.05	5km
18 May	Silkstone Shuffle SB	31:26	65.32	4.5mi
13 May	Hillsborough parkrun #459 SB	19:11	73.24	5km
23 Apr	London Marathon SB	3:09:30	68.89	26.2mi
2 Apr	London Landmarks Half Marathon SB	1:25:22	72.94	13.1mi
25 Mar	Cleethorpes parkrun	19:42	71.32	5km
5 Mar	North Lincolnshire 10k SB	38:29	74.08	10km
14 Jan	Hillsborough parkrun	19:23	72.48	5km
2022		Result	WAVA	Distance
4 Dec	Percy Pud 10K	38:41	73.69	10km
30 Oct	Worksop Half Marathon	1:29:57	69.22	13.1mi
23 Oct	Leeds Abbey Dash	39:33	72.08	10km
9 Oct	Run for Wildlife 5k	19:25	72.36	5km
1 Oct	Penistone parkrun	19:38	71.56	5km
11 Sep	Great North Run	1:32:22	67.41	13.1mi
13 Jul	Doncaster Town Centre 5K	19:07	72.94	5km
10 Jul	Blackpool summer 10k	40:50	69.25	10km
6 Jul	Loxley lash race 3	18:55	73.71	5km
2 Jul	Hillsborough parkrun	19:06	73.00	5km
28 Jun	Damflask Relays PB	21:12	74.36	3.5mi
25 Jun	Round Sheffield Run PB	1:25:14	68.72	20km
8 Jun	Loxley Lash 5k Series - Race 2	19:00	73.38	5km
5 Jun	Orsted Great Grimsby 10K	38:23	73.67	10km
30 May	Trunce 4 SB	29:53	60.43	4mi
28 May	Hillsborough parkrun	18:36	74.96	5km
15 May	Pontefract 10k SB	38:01	74.38	10km
10 May	Rother Valley Relays PB	17:04	76.59	4.7km
4 May	Loxley lash SB	18:18	76.19	5km
24 Apr	Blackpool marathon SB	3:01:11	71.46	26.2mi
6 Apr	South Yorkshire Road League #2	30:45	73.70	5mi
2 Apr	Hillsborough parkrun	18:30	75.37	5km
28 Mar	Trunce 1	30:38	58.95	4mi
27 Mar	Sheffield Half Marathon SB	1:24:35	73.00	13.1mi
20 Feb	Wombwell 5 SB	30:30	74.30	5mi
9 Jan	Round Sheffield Run	1:25:38	68.39	20km
8 Jan	Yorkshire County XC championship	39:16	87.85	7.5mi
1 Jan	Hillsborough parkrun	18:57	73.58	5km
2021		Result	WAVA	Distance
5 Dec	Percy Pud 10K	36:56	76.56	10km
28 Nov	Doncaster 10k PB	36:46	76.91	10km
6 Nov	Hillsborough parkrun #384	19:00	73.38	5km
30 Oct	Penistone parkrun	19:34	71.26	5km
17 Oct	Yorkshire Marathon SB	3:03:34	70.53	26.2mi
16 Oct	Millhouses parkrun SB	18:54	73.77	5km
26 Sep	Run for All Sheffield 10k	41:29	68.17	10km
26 Sep	Run for All Sheffield Half Marathon	1:24:55	72.72	13.1mi
12 Sep	Great North Run SB	1:24:41	72.92	13.1mi
11 Sep	Leazes parkrun	19:04	73.13	5km
28 Aug	Loxley Lash 5k	19:04	73.13	5km
21 Aug	Hillsborough parkrun	19:51	70.24	5km
7 Aug	Hillsborough parkrun	19:55	70.01	5km
1 Aug	Pontefract 10k PB	38:23	72.92	6.2mi
24 Jul	Penistone parkrun	19:34	70.72	5km
26 Jun	Round Sheffield Run SB	1:25:32	67.91	20km
23 Jun	Rother Valley Relays SB	18:09	71.48	4.7km
23 May	Run Heaton 5k, 10k & Half Marathon	41:35	67.46	10km
8 May	Tatton Park 10k	40:49	68.73	10km
2020		Result	WAVA	Distance
25 Jan	North of England XC Championships	1:00:43	55.56	12km
12 Jan	Brass Monkey Half Marathon SB	1:28:19	68.77	13.1mi
4 Jan	Yorkshire XC Championships	42:37	65.30	10km
1 Jan	Hillsborough parkrun SB	20:12	67.99	5km
2019		Result	WAVA	Distance
1 Dec	Percy Pud 10K SB	38:57	71.45	10km
24 Nov	Doncaster 10k	39:44	70.04	10km
13 Oct	Yorkshire wildlife park 5k	21:05	65.14	5km
9 Sep	Trunce 9	31:00	61.03	4.25mi
7 Sep	Penistone parkrun	20:13	67.94	5km
1 Sep	Sherwood Pines 10K	41:47	66.61	10km
30 Aug	Loxley Lash 5k Series (Affiliated runners only)	19:40	69.84	5km
3 Aug	Loxley Lash 5k Series (Affiliated runners only)	19:26	70.67	5km
21 Jul	Orsted Great Grimsby 10k	39:56	69.15	10km
10 Jul	Doncaster Town Centre 5K	19:11	71.06	5km
30 Jun	Round Sheffield Run SB	1:26:13	66.29	20km
25 Jun	Damflask Relays SB	22:08	73.70	3.7mi
15 Jun	Penistone parkrun	19:42	69.20	5km
9 Jun	Doncaster half marathon SB	1:30:28	66.60	13.1mi
27 May	Vitality London 10,000	39:56	69.15	10km
25 May	Rotherham parkrun	20:13	67.43	5km
4 May	Penistone parkrun	19:47	68.91	5km
20 Apr	Hillsborough parkrun	19:54	68.51	5km
7 Apr	Greater Manchester Marathon SB	3:18:50	63.53	26.2mi
30 Mar	Rother Valley parkrun SB	18:37	73.23	5km
17 Feb	Wombwell 4.4	27:37	70.44	4.4mi
2 Feb	Hillsborough parkrun	20:12	67.49	5km
2018		Result	WAVA	Distance
2 Dec	Percy Pud 10k	40:35	68.04	10km
25 Nov	The Doncaster 10k SB	39:39	69.64	10km
22 Apr	London Marathon		0.00	26.2mi
24 Feb	English National XC Championships (Men)		0.00	12km
18 Feb	Great North West Half Marathon SB	1:33:44	63.79	13.1mi
2017		Result	WAVA	Distance
3 Dec	Percy Pud 10k SB	42:41	64.19	10km
26 Nov	The Doncaster 10k	42:44	64.11	10km
15 Oct	Curlys Yorkshire Wildlife 5k	19:25	69.69	5km
30 Jul	Dong Energy Great Grimsby 10K		0.00	10km
15 Jul	Crich Monument Race		0.00	11.3km
12 Jul	Doncaster Town Centre 5K SB	18:22	73.14	5km
27 Jun	Damflask Relays PB	21:36	74.40	3.7mi
20 Jun	Midsummer Mad Dash	33:48	64.50	5mi
10 May	SYCAA Road League #4	33:05	65.90	5mi
23 Apr	Blackpool Marathon SB	3:16:20	63.42	26.2mi
12 Apr	SYCAA Road League #2 SB	31:33	69.10	5mi
9 Apr	Vale of York 10 PB	1:08:15	65.80	10mi
1 Apr	Hillsborough parkrun	19:15	69.78	5km
29 Mar	SYCAA Road League #1	33:35	64.92	5mi
2016		Result	WAVA	Distance
4 Dec	Percy Pud 10k	38:08	71.34	10km
30 Oct	Worksop Half Marathon	1:31:00	65.26	13.1mi
16 Oct	SYCAA Cross Country #1	32:10	67.78	5mi
11 Sep	Vale of York Half Marathon	1:24:18	70.45	13.1mi
31 Jul	Dong Energy Great Grimsby 10K	38:55	69.46	10km
16 May	Trunce 3 SB	28:11	65.14	4.25mi
15 May	North Lincolnshire Half Marathon SB	1:23:07	71.03	13.1mi
7 May	Hillsborough parkrun	18:46	71.06	5km
24 Apr	London Marathon PB	2:58:06	69.50	26.2mi
13 Apr	SYCAA Road League #2 SB	30:10	71.75	5mi
9 Apr	Hillsborough parkrun#168 SB	18:35	71.76	5km
2 Apr	Northern 12 Stage Road Relays (short leg) PB	12:20	75.27	2.2mi
30 Mar	South Yorkshire road league - lodge moor	31:23	68.97	5mi
13 Mar	Dronfield 10k and Fun Run SB	37:51	71.41	10km
27 Feb	English National XC Champs - Senior Men	57:35	56.91	12km
2015		Result	WAVA	Distance
21 Jun	Owston Ferry 10k		0.00	10km
26 Apr	London Marathon		0.00	26.2mi
15 Mar	Vitality North London Half Marathon	1:23:38	70.23	13.1mi
18 Jan	Brass Monkey Half Marathon SB	1:23:10	70.63	13.1mi
2014		Result	WAVA	Distance
16 Nov	Leeds Abbey Dash SB	37:40	71.36	10km
16 Jul	Doncaster Town Centre 5K PB	17:54	73.43	5km
24 May	Hilly Fields parkrun #92	18:08	72.49	5km
17 May	White Peak Marathon		0.00	26.2mi
6 May	Festival of Miles One Mile race SB	5:06	75.89	1mi
30 Apr	South Yorkshire Road League 3 - Low Bradfield PB	29:04	73.60	5mi
23 Apr	South Yorkshire Road League 2 - Lodge Moor	31:10	68.64	5mi
18 Apr	Hillsborough parkrun 64, Sheffield	18:10	72.35	5km
6 Apr	Blackpool Marathon SB	3:02:18	67.28	26.2mi
9 Mar	East Hull 20 PB	2:11:42	69.84	20mi
19 Jan	Brass Monkey Half Marathon PB	1:21:22	71.89	13.1mi
1 Jan	Hillsborough parkrun new years day run		0.00	5km
2013		Result	WAVA	Distance
28 Dec	sheffield open x - country race		0.00	10km
24 Nov	South Yorkshire XC League 3 Campsall SB	36:51	72.59	10km
23 Nov	BMAF XC Relays	11:41	68.03	3.1km
10 Nov	South Yorkshire XC League 2 Graves Park	39:24	67.89	10km
27 Oct	Worksop Half Marathon SB	1:23:04	70.42	13.1mi
6 Oct	Redbull Steeplechase		0.00	21mi
13 Jul	Thurlstone Chase PB	29:13	57.95	4mi
7 Jul	Brinsworth 10K	36:58	72.07	10km
16 Jun	Owston Ferry 10k	37:13	71.59	10km
8 Jun	Hillsborough parkrun#19, Sheffield SB	18:15	71.55	5km
12 May	Sheffield Half Marathon	1:23:58	69.43	13.1mi
7 Apr	Blackpool Marathon SB	3:06:55	65.39	26.2mi
17 Mar	South Yorkshire Half Marathon	1:23:39	69.69	13.1mi
9 Feb	Hillsborough parkrun		0.00	3.1mi
2 Feb	Hillsborough parkrun #1		0.00	5km
2012		Result	WAVA	Distance
2 Dec	Percy Pud 10k		0.00	10km
1 Dec	Silkstone Shuffle		0.00	4.5mi
18 Nov	Leeds Abbey Dash SB	37:42	70.67	10km
29 Sep	stocksbridge chase 10k		0.00	10km
11 Jul	Doncaster Town Centre 5K SB	18:26	70.46	5km
27 May	Sheffield Half Marathon SB	1:25:39	67.88	13.1mi
13 May	Doncaster 10k	38:56	68.20	10km
31 Mar	Silkstone Shuffle PB	29:18	64.99	4.5mi
26 Mar	Trunce 1	27:30	65.27	4.25mi
11 Mar	Wolf's Pitt (1340ft)	50:34	48.92	5.8mi
3 Mar	sheffield hallam parkrun	18:27	70.39	5km
19 Feb	Wombwell 5 SB	31:21	67.67	5mi
29 Jan	Tigger Tor	1:28:30	47.01	9.5mi
2011		Result	WAVA	Distance
11 Dec	South Yorkshire XC 4	40:40	65.30	10km
4 Dec	Percy Pud 10K SB	39:04	67.97	10km
27 Nov	South Yorkshire XC 3 Spinkhill, sheffield	37:40	70.50	10km
20 Nov	Leeds Abbey Dash	40:25	65.70	10km
13 Nov	South Yorkshire XC 2	41:54	63.37	10km
23 Oct	South Yorkshire XC 1		0.00	8km
11 Sep	Isle of Axholme Half Marathon	1:28:52	65.43	13.1mi
3 Aug	Marathon talk magic mile PB	4:59	76.84	1mi
1 Aug	Trunce 7	29:59	59.67	4.25mi
13 Jul	Doncaster Town Centre 5K	18:33	69.71	5km
11 Jul	Trunce 6	28:30	62.77	4.25mi
9 Jul	Sheffield Hallam parkrun	18:40	69.28	5km
2 Jul	sheffield hallam park run	18:49	68.72	5km
25 Jun	Sheffield Hallam parkrun	18:50	68.66	5km
15 Jun	Oughtibridge Chase	24:40	62.87	3.7mi
11 Jun	Sheffield Hallam parkrun	18:52	68.54	5km
23 May	Trunce 4	30:05	59.47	4.25mi
21 May	White Peak Marathon SB	3:25:00	59.37	26.2mi
8 May	Sheffield Half Marathon SB	1:25:52	67.60	13.1mi
7 May	Sheffield Hallam parkrun	20:36	62.77	5km
23 Apr	Sheffield Hallam parkrun	18:33	69.71	5km
18 Apr	Trunce 2	27:50	64.28	4.25mi
16 Apr	hallam parkrun	18:27	70.09	5km
13 Apr	South Yorkshire Road League, Low Bradfield	31:19	67.54	5mi
2 Apr	Silkstone Shuffle #1 SB	29:23	64.60	4.5mi
2 Apr	Barnsley parkrun	19:18	67.00	5km
30 Mar	South Yorkshire Road League, Oxspring SB	30:08	70.19	5mi
28 Mar	Trunce 1 PB	27:21	65.41	4.25mi
26 Mar	Concord parkrun	18:49	68.72	5km
20 Mar	South Yorkshire Half Marathon	1:27:55	66.02	13.1mi
12 Mar	Sheffield Hallam parkrun	20:49	62.12	5km
5 Mar	Sheffield Hallam parkrun SB	18:16	70.79	5km
26 Feb	Sheffield Hallam parkrun	18:24	70.28	5km
5 Feb	Sheffield Hallam parkrun	19:12	67.35	5km
29 Jan	Sheffield Hallam parkrun	18:41	69.21	5km
22 Jan	Sheffield Hallam parkrun	19:26	66.54	5km
16 Jan	SY X-country league 4 PB	39:05	62.88	9.3km
8 Jan	Sheffield Hallam parkrun	19:17	67.06	5km
2 Jan	Sheffield Open X-country	41:00	64.60	10km
2010		Result	WAVA	Distance
18 Dec	Sheffield Hallam parkrun	19:15	67.18	5km
5 Dec	Percy Pud(postponed until 12/12/)	39:16	67.46	10km
27 Nov	Sheffield Hallam parkrun	20:26	63.29	5km
21 Nov	Leeds Abbey Dash SB	38:56	68.03	10km
7 Nov	south yorkshire x-country league 2	41:16	64.19	10km
30 Oct	Sheffield Hallam parkrun SB	18:56	68.30	5km
24 Oct	south yorkshire x-country league 1	27:41	75.98	8km
17 Oct	Salomon Turbo X Wharncliffe Woods SB	1:47:00	40.96	10mi
10 Oct	Sheffield Endcliffe Park 10k	41:22	64.03	10km
2 Oct	Sheffield Hallam parkrun	19:08	67.59	5km
25 Sep	Sheffield Hallam parkrun	19:03	67.88	5km
18 Sep	Sheffield Hallam parkrun	19:18	67.00	5km
11 Sep	Penistone Show 10k	41:50	63.32	10km
6 Sep	Trunce 9	30:44	58.21	4.25mi
4 Sep	Sheffield Hallam parkrun	19:30	66.32	5km
28 Aug	Sheffield Hallam Park Run	19:20	66.89	5km
16 Aug	Trunce 8	30:45	58.18	4.25mi
14 Aug	Sheffield Hallam Park Run	19:39	65.81	5km
7 Aug	Sheffield Hallam Park Run	19:44	65.53	5km
26 Jul	Trunce 7	31:12	57.20	4.25mi
24 Jul	Sheffield Hallam Park Run	20:22	63.29	5km
14 Jul	Doncaster Town Centre Road Race	20:12	63.81	5km
5 Jul	Trunce 6	30:12	59.09	4.25mi
4 Jul	Billy the kid dash	19:21	75.44	3.5mi
3 Jul	cliffhanger fell race	17:39	54.55	2.35mi
20 Jun	hunshelf amble	1:01:00	52.93	7.5mi
16 Jun	oughtibridge chase	26:34	59.03	3.75mi
14 Jun	Trunce 5	31:11	57.23	4.25mi
2 Jun	hallam chase	29:11	50.02	3.5mi
24 May	Trunce 4	30:47	57.97	4.25mi
12 May	south yorkshire 5 mile league 4	32:41	64.57	5mi
10 May	Trunce 3	30:19	58.86	4.25mi
3 May	Wombwell 5	32:18	65.34	5mi
28 Apr	south yorkshire 5 mile league 3 SB	32:07	65.71	5mi
25 Apr	Sheffield Half Marathon SB	1:33:00	62.35	13.1mi
19 Apr	Trunce 2 SB	30:10	59.16	4.25mi
18 Apr	Sheffield Lord Mayor's 10k	39:33	66.85	10km
14 Apr	south yorkshire 5 mile league 2	33:37	62.78	5mi
31 Mar	south yorkshire 5 mile league 1	32:19	65.31	5mi
29 Mar	Trunce 1	31:56	55.88	4.25mi
2009		Result	WAVA	Distance
6 Dec	Percy Pud 10k SB	41:35	63.58	10km
25 Oct	South Yorks XC League 1, Kimberworth (SM)	33:51	62.35	5mi
10 Oct	Rother Valley Trail Run PB	42:15	60.36	6mi
15 Jul	Doncaster Town Centre Road Race SB	19:22	66.42	5km
13 Jul	trunce 6	30:24	58.61	4.25mi
22 Jun	Trunce 5 SB	30:54	57.66	4.25mi
17 Jun	Sandall Beat Trail Race	42:41	61.88	10km
1 Jun	Trunce 4	32:17	55.19	4.25mi
26 May	Hallam Chase PB	29:59	44.98	3.25mi
26 Apr	Sheffield Half Marathon SB	1:31:08	63.62	13.1mi
2008		Result	WAVA	Distance
7 Dec	Percy Pud 10k SB	39:42	66.53	10km
7 Sep	Great Yorkshire Run	41:39	63.41	10km
27 Apr	Sheffield Half Marathon SB	1:41:51	56.92	13.1mi
16 Mar	lord mayors 10k	46:44	56.49	10km
2007		Result	WAVA	Distance
9 Sep	Great Yorkshire Run SB	52:02	50.74	10km
20 May	Sheffield Half Marathon SB	1:59:32	48.50	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	0	0	0	0	0	0.9	2.7	0	0	0	0	0	3.6
2023	169	151	200	124	80	71	47	74	52	0	0	0	968
2023	0	0	0	0	0	0	24	72	134	0	0	0	230
2022	0	1	0	0	2	0	0	0	0	0	0	0	3
2022	179	121	168	157	96	92	117	120	94	116	115	22	1396
2022	0	0	0	0	0	12	0	0	10	8	0	0	30
2021	87	93	166	131	164	143	157	182	184	129	125	111	1672
2021	0	16	16	0	0	0	0	0	0	0	0	0	32
2020	145	80	104	138	136	58	17	12	39	35	16	18	798
2020	0	0	0	0	0	52	101	189	211	50	7	15	625
2019	123	174	186	109	119	124	129	101	100	75	89	67	1395
2019	0	0	0	27	42	15	0	0	12	0	0	0	95
2018	71	79	8	112	109	115	113	57	84	59	97	53	957
2018	0	0	37	0	0	49	10	21	24	69	0	0	211
2017	33	37	9	93	106	134	109	75	82	90	84	9	862
2017	0	0	0	18	1	0	0	0	0	0	0	0	19
2016	205	226	249	153	147	187	135	138	67	72	148	80	1808
2016	0	0	0	0	0	0	30	12	48	27	10	0	127
2015	162	185	143	81	0	108	59	41	88	50	78	122	1116
2015	0	0	0	9	12	67	36	100	22	47	0	0	294
2014	221	204	210	144	147	64	112	120	162	89	0	13	1486
2014	0	0	0	0	0	103	22	48	23	0	0	0	196
2013	128	148	103	64	79	81	82	142	172	101	85	135	1319
2013	0	0	0	116	194	28	93	0	0	0	0	11	441
2012	162	185	168	154	177	121	172	97	122	134	76	105	1672
2012	48	0	23	0	0	0	0	0	0	0	0	0	71
2011	3	0	0	0	0	0	0	0	0	0	0	0	3
2011	187	168	179	212	134	131	165	194	131	82	104	106	1792
2011	0	0	26	0	0	0	0	0	62	81	0	0	168
2010	121	64	127	94	88	111	100	139	164	92	74	76	1251
2010	4	0	49	11	31	23	18	35	11	0	23	57	262
2009	0	0	2	0	0	0	0	0	0	0	0	0	2
2009	97	67	78	77	108	108	102	55	51	62	76	40	921
2009	0	15	0	10	0	0	0	0	0	17	40	0	82
2008	0	0	6	13	21	38	51	105	66	47	45	109	501
2008	0	0	0	0	0	42	24	26	0	21	51	0	165

Sun 27th Aug Aug 27	Mon 28th Aug Aug 28	Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2
-	-	1.9mi, 9:55 Bike - General Split Summary === 1) 1.88mi - 9:55(5:17/mi) 116/131bpm [613b/mi] 109cal 11.35/21.29mph 7.2mi, 54:42 Bike - General Split Summary === 1) 5mi - 40:24(8:05/mi) 112/139bpm [905b/mi] 355cal 7.43/19.79mph 2) 2.21mi - 14:19(6:29/mi) 119/136bpm [772b/mi] 136cal 9.25/17.22mph 3.5mi, 20:46 Bike - General Split Summary === 1) 3.47mi - 20:46(5:58/mi) 110/133bpm [657b/mi] 194cal 10.04/22.65mph	10mi, 2:02:18 Bike - General Split Summary === 1) 5mi - 52:37(10:31/mi) 101/143bpm [1063b/mi] 330cal 5.7/20.75mph 2) 5mi - 1:09:21(13:52/mi) 110/146bpm [1526b/mi] 495cal 4.33/15.17mph 3) 0.01mi - 20(30:15/mi) 117/118bpm [3539b/mi] 2cal 1.98/2.25mph	6.1mi, 47:51 Run - General Split Summary === 1) 1mi - 7:43(7:43/mi) 142/153bpm [1096b/mi] 106cal 7.77/8.97mph 2) 1mi - 8:09(8:09/mi) 154/162bpm [1255b/mi] 122cal 7.36/9.58mph 3) 1mi - 8:05(8:05/mi) 156/164bpm [1260b/mi] 121cal 7.43/8.18mph 4) 1mi - 8:02(8:02/mi) 167/185bpm [1342b/mi] 129cal 7.46/8.04mph 5) 1mi - 7:38(7:38/mi) 172/185bpm [1314b/mi] 127cal 7.85/8.64mph 6) 1mi - 7:17(7:17/mi) 164/182bpm [1193b/mi] 112cal 8.25/9.04mph 7) 0.12mi - 57(7:59/mi) 174/177bpm [1389b/mi] 15cal 7.52/8.29mph	-	1.8mi, 8:38 Bike - General Split Summary === 1) 1.75mi - 8:38(4:57/mi) 112/131bpm [554b/mi] 88cal 12.12/22.25mph
Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9
5.5mi, 1:24:14 Bike - General Split Summary === 1) 5mi - 1:18:59(15:48/mi) 105/137bpm [1659b/mi] 584cal 3.8/20.31mph 2) 0.49mi - 5:15(10:49/mi) 107/117bpm [1158b/mi] 33cal 5.55/10.79mph 12mi, 52:26 Bike - General Split Summary === 1) 5mi - 21:38(4:20/mi) 127/140bpm [550b/mi] 270cal 13.86/29.14mph 2) 5mi - 19:57(3:59/mi) 134/151bpm [534b/mi] 253cal 15.04/21.71mph 3) 2.01mi - 10:51(5:24/mi) 133/144bpm [717b/mi] 127cal 11.13/20.79mph 5.8mi, 59:13 Run - General Split Summary === 1) 1mi - 12:05(12:05/mi) 150/163bpm [1811b/mi] 168cal 4.97/7.41mph 2) 1mi - 9:27(9:27/mi) 157/165bpm [1483b/mi] 139cal 6.35/6.99mph 3) 0.19mi - 1:36(8:35/mi) 158/164bpm [1357b/mi] 23cal 6.98/7.06mph 4) 1mi - 12:37(12:37/mi) 153/171bpm [1932b/mi] 165cal 4.75/7.18mph 5) 1mi - 10:00(10:00/mi) 150/160bpm [1499b/mi] 128cal 6/8.14mph 6) 1mi - 8:17(8:17/mi) 157/169bpm [1300b/mi] 117cal 7.24/7.93mph 7) 0.65mi - 5:11(7:59/mi) 151/163bpm [1206b/mi] 64cal 7.51/7.43mph 5.3mi, 26:37 Bike - General Split Summary === 1) 5mi - 25:14(5:03/mi) 116/143bpm [586b/mi] 245cal 11.89/27.18mph 2) 0.29mi - 1:23(4:46/mi) 141/145bpm [673b/mi] 20cal 12.58/13.13mph	5.7mi, 30:41 Bike - General Split Summary === 1) 5mi - 26:26(5:17/mi) 111/145bpm [587b/mi] 232cal 11.35/21.02mph 2) 0.68mi - 4:16(6:17/mi) 118/131bpm [741b/mi] 39cal 9.56/16.97mph 3.9mi, 35:30 Run - General Split Summary === 1) 1mi - 7:36(7:36/mi) 146/158bpm [1110b/mi] 102cal 7.89/9.96mph 2) 1mi - 10:40(10:40/mi) 153/169bpm [1633b/mi] 147cal 5.62/9.93mph 3) 1mi - 10:36(10:36/mi) 157/169bpm [1664b/mi] 150cal 5.66/8.14mph 4) 0.87mi - 6:38(7:37/mi) 168/181bpm [1278b/mi] 103cal 7.89/9.68mph 5.7mi, 28:39 Bike - General Split Summary === 1) 5mi - 25:06(5:01/mi) 113/131bpm [567b/mi] 234cal 11.95/20.73mph 2) 0.68mi - 3:33(5:12/mi) 112/126bpm [583b/mi] 28cal 11.52/17.35mph 2.1mi, 15:57 Run - General Split Summary === 1) 1mi - 7:43(7:43/mi) 155/166bpm [1196b/mi] 112cal 7.77/8.41mph 2) 1mi - 7:31(7:31/mi) 160/167bpm [1203b/mi] 112cal 7.98/9.37mph 3) 0.1mi - 43(7:06/mi) 157/160bpm [1114b/mi] 10cal 8.45/8.04mph	8.5mi, 54:50 Bike - General Split Summary === 1) 5mi - 33:45(6:45/mi) 128/158bpm [864b/mi] 393cal 8.89/20.12mph 2) 3.51mi - 21:05(6:00/mi) 119/142bpm [715b/mi] 169cal 9.99/21.96mph 0mi, 10:00 Bike - General Split Summary === 1) 0mi - 10:00(0/mi) 111cal 10.8mi, 1:11:31 Bike - General Split Summary === 1) 5mi - 26:30(5:18/mi) 106/138bpm [562b/mi] 199cal 11.32/21.06mph 2) 5mi - 36:54(7:23/mi) 110/132bpm [812b/mi] 263cal 8.13/20.83mph 3) 0.78mi - 8:06(10:21/mi) 107/126bpm [1107b/mi] 47cal 5.8/25.42mph	3.3mi, 18:58 Bike - General Split Summary === 1) 3.33mi - 18:58(5:41/mi) 107/128bpm [608b/mi] 155cal 10.55/22.98mph	3mi, 22:39 Run - General Split Summary === 1) 1mi - 7:43(7:43/mi) 129/138bpm [996b/mi] 88cal 7.77/9.66mph 2) 1mi - 7:40(7:40/mi) 139/159bpm [1065b/mi] 96cal 7.83/10.06mph 3) 1mi - 7:13(7:13/mi) 128/157bpm [924b/mi] 72cal 8.31/9.27mph 4) 0.01mi - 3(6:20/mi) 133/133bpm [843b/mi] 9.46/6.99mph	-	-
Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16
13.3mi, 1:42:38 Run - General Split Summary === 1) 1mi - 6:28(6:28/mi) 143/172bpm [924b/mi] 86cal 9.29/10.94mph 2) 1mi - 6:52(6:52/mi) 164/172bpm [1125b/mi] 107cal 8.75/10.16mph 3) 1mi - 7:17(7:17/mi) 175/186bpm [1274b/mi] 121cal 8.24/8.95mph 4) 1mi - 7:49(7:49/mi) 172/178bpm [1344b/mi] 127cal 7.68/8.39mph 5) 1mi - 8:03(8:03/mi) 172/185bpm [1385b/mi] 131cal 7.45/7.95mph 6) 1mi - 8:23(8:23/mi) 166/182bpm [1391b/mi] 120cal 7.16/9.52mph 7) 1mi - 7:23(7:23/mi) 171/175bpm [1263b/mi] 119cal 8.12/8.29mph 8) 1mi - 7:46(7:46/mi) 170/176bpm [1321b/mi] 123cal 7.72/8.2mph 9) 1mi - 8:32(8:32/mi) 171/178bpm [1460b/mi] 136cal 7.03/8.39mph 10) 1mi - 8:26(8:26/mi) 170/179bpm [1435b/mi] 131cal 7.11/9.48mph 11) 1mi - 8:03(8:03/mi) 167/176bpm [1345b/mi] 120cal 7.45/8.6mph 12) 1mi - 8:27(8:27/mi) 160/167bpm [1352b/mi] 104cal 7.1/10.58mph 13) 1mi - 7:30(7:30/mi) 168/176bpm [1259b/mi] 113cal 8.01/9.14mph 14) 0.25mi - 1:39(6:30/mi) 177/179bpm [1151b/mi] 27cal 9.23/9.77mph	-	-	2mi, 15:58 Run - General Split Summary === 1) 1mi - 7:54(7:54/mi) 141/151bpm [1114b/mi] 102cal 7.59/15.3mph 2) 1mi - 7:58(7:58/mi) 148/158bpm [1180b/mi] 108cal 7.53/8.62mph 3) 0.01mi - 6(6:29/mi) 157/158bpm [1019b/mi] 1cal 9.25/7.31mph	20.3mi, 1:41:02 Bike - General Split Summary === 1) 5mi - 32:50(6:34/mi) 121/152bpm [795b/mi] 337cal 9.14/25.69mph 2) 5mi - 23:43(4:45/mi) 126/146bpm [598b/mi] 241cal 12.65/24.19mph 3) 5mi - 20:49(4:10/mi) 123/138bpm [512b/mi] 173cal 14.41/18.6mph 4) 5mi - 21:55(4:23/mi) 123/141bpm [539b/mi] 168cal 13.69/23.21mph 5) 0.27mi - 1:45(6:32/mi) 120/143bpm [783b/mi] 11cal 9.19/18.66mph	-	13mi, 1:13:16 Bike - General Split Summary === 1) 5mi - 27:44(5:33/mi) 133/168bpm [737b/mi] 358cal 10.82/31.27mph 2) 5mi - 29:06(5:49/mi) 121/146bpm [704b/mi] 270cal 10.31/19.68mph 3) 3.02mi - 16:27(5:27/mi) 117/141bpm [638b/mi] 122cal 11.01/20.77mph 3.1mi, 19:58 Run - General Split Summary === 1) 1mi - 6:25(6:25/mi) 143/161bpm [917b/mi] 85cal 9.35/11.04mph 2) 1mi - 6:31(6:31/mi) 159/170bpm [1037b/mi] 97cal 9.2/10.25mph 3) 1mi - 6:36(6:36/mi) 169/180bpm [1115b/mi] 105cal 9.1/9.79mph 4) 0.08mi - 26(5:14/mi) 177/180bpm [925b/mi] 7cal 11.48/10.58mph 7.7mi, 31:43 Bike - General Split Summary === 1) 5mi - 19:29(3:54/mi) 122/162bpm [475b/mi] 221cal 15.4/25.78mph 2) 2.65mi - 12:14(4:37/mi) 115/140bpm [531b/mi] 103cal 12.99/20.91mph
Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23
-	1.9mi, 18:32 Run - General Split Summary === 1) 1mi - 10:24(10:24/mi) 142/175bpm [1477b/mi] 135cal 5.77/8.85mph 2) 0.93mi - 8:08(8:47/mi) 148/174bpm [1299b/mi] 110cal 6.84/9.02mph	3.1mi, 19:35 Run - Treadmill Split Summary === 1) 1mi - 6:30(6:30/mi) 137/150bpm [889b/mi] 83cal 9.24/11.1mph 2) 1mi - 6:13(6:13/mi) 145/156bpm [902b/mi] 86cal 9.65/11.46mph 3) 1mi - 6:09(6:09/mi) 150/160bpm [921b/mi] 87cal 9.77/14.34mph 4) 0.13mi - 44(5:32/mi) 159/161bpm [880b/mi] 10cal 10.84/11.4mph	22.2mi, 2:09:28 Bike - General Split Summary === 1) 5mi - 24:01(4:48/mi) 115/136bpm [552b/mi] 242cal 12.5/21.46mph 2) 5mi - 24:38(4:56/mi) 118/145bpm [581b/mi] 216cal 12.18/21.35mph 3) 5mi - 34:09(6:50/mi) 118/139bpm [806b/mi] 310cal 8.79/27.95mph 4) 5mi - 32:33(6:31/mi) 128/150bpm [833b/mi] 357cal 9.21/22.96mph 5) 2.19mi - 14:07(6:27/mi) 127/148bpm [819b/mi] 131cal 9.3/22.62mph	7.3mi, 37:12 Bike - General Split Summary === 1) 5mi - 23:31(4:42/mi) 119/145bpm [560b/mi] 240cal 12.75/22.79mph 2) 2.33mi - 13:41(5:52/mi) 117/141bpm [686b/mi] 115cal 10.23/19.14mph 7mi, 1:00:59 Run - General Split Summary === 1) 1mi - 9:03(9:03/mi) 147/159bpm [1331b/mi] 125cal 6.62/7.99mph 2) 1mi - 9:12(9:12/mi) 156/171bpm [1434b/mi] 136cal 6.53/7.97mph 3) 1mi - 8:56(8:56/mi) 159/169bpm [1420b/mi] 135cal 6.72/9.71mph 4) 1mi - 7:54(7:54/mi) 159/168bpm [1256b/mi] 115cal 7.59/8.2mph 5) 1mi - 7:58(7:58/mi) 155/166bpm [1236b/mi] 108cal 7.53/8.18mph 6) 1mi - 9:13(9:13/mi) 166/179bpm [1530b/mi] 141cal 6.51/7.49mph 7) 0.82mi - 7:05(8:36/mi) 169/181bpm [1455b/mi] 112cal 6.97/7.87mph 8) 0.01mi - 3(9:56/mi) 175/176bpm [1737b/mi] 1cal 6.04/5.34mph 9) 0.17mi - 1:34(9:07/mi) 182/186bpm [1661b/mi] 28cal 6.57/7.56mph 4.8mi, 26:53 Bike - General Split Summary === 1) 4.75mi - 26:53(5:39/mi) 119/141bpm [673b/mi] 278cal 10.61/26.4mph 1mi, 7:54 Run - General Split Summary === 1) 1mi - 7:52(7:52/mi) 143/154bpm [1124b/mi] 106cal 7.63/8.68mph 2) 0.01mi - 2(5:16/mi) 139/139bpm [733b/mi] 11.37/7.39mph	-	1.6mi, 12:15 Run - General Split Summary === 1) 1mi - 7:48(7:48/mi) 130/158bpm [1014b/mi] 91cal 7.69/9.64mph 2) 0.56mi - 4:27(7:52/mi) 143/148bpm [1126b/mi] 60cal 7.62/7.91mph 3.1mi, 19:21 Run - General Split Summary === 1) 1mi - 6:01(6:01/mi) 141/153bpm [849b/mi] 80cal 9.97/11.4mph 2) 1mi - 6:16(6:16/mi) 153/160bpm [959b/mi] 93cal 9.57/10.85mph 3) 1mi - 6:22(6:22/mi) 157/166bpm [1000b/mi] 95cal 9.42/10.35mph 4) 0.13mi - 42(5:24/mi) 155/158bpm [836b/mi] 10cal 11.12/11.15mph 1.3mi, 11:12 Run - General Split Summary === 1) 1mi - 8:57(8:57/mi) 149/161bpm [1335b/mi] 127cal 6.7/8.97mph 2) 0.29mi - 2:15(7:52/mi) 145/152bpm [1140b/mi] 30cal 7.63/7.97mph

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runningowl
M45 South Yorkshire