-
Races
360 -
Miles
21579 -
Miles
0 -
Miles
170 -
Miles
133 -
WAVA
72.60% -
Mile
6:29 -
5k
21:16 -
5M
34:26 -
10k
41:52 -
10M
1:11:52 -
Half
1:36:06 -
20M
2:42:15 -
Mara
3:24:53 -
50k
7:23:24
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My parkrun |
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Goole parkrun |
Recent Training | |||
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18th Mar
|
General | 6.4mi | 58:04 |
17th Mar
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General | 10mi | 1:37:23 |
15th Mar
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General | 4.3mi | 35:35 |
14th Mar
|
General | 4.6mi | 41:36 |
13th Mar
|
Race | 3.1mi | 24:21 |
Planned Races | Show more |
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Rudding Park Race | 14th May |
Holy Island Marathon | 18th May |
Viking Pest Control Walkington 10k | 12th Jul |
Howden Ashes Run (10k) | 7th Aug |
The Scammonden 50 mile Ultra | 31st Aug |
12 Month Benchmarks | Run |
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Mile | 7:17 |
5k | 23:08 |
5mi | 37:34 |
10k | 46:50 |
10mi | 1:25:02 |
Half | 1:52:58 |
20mi | 2:58:11 |
Mara | 3:58:17 |
50k | 6:42:02 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Buddies (17) |
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Followers (8) |
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Badges Collected | See available badges |
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- Best WAVA
Dist | Races | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 7 | 6:34 63.39 | 6:29 64.69 | 6:35 65.72 | 6:40 65.42 | 6:45 66.73 | 6:29
6:29/mi
|
66.73 | |||||||||||
2.5km | 1 | 11:48 57.07 | 11:48
7:36/mi
|
57.07 | |||||||||||||||
1.9mi | 1 | 15:10 54.12 | 15:10
8:04/mi
|
54.12 | |||||||||||||||
2mi | 1 | 17:00 56.24 | 17:00
8:30/mi
|
56.24 | |||||||||||||||
5km | 9 | 22:18 63.00 | 21:16 66.57 | 21:17 67.04 | 35:30 40.83 | 21:55 68.85 | 24:48 62.91 | 24:21 64.62 | 21:16
6:51/mi
|
68.85 | |||||||||
3.6mi | 1 | 24:48 68.05 | 24:48
6:53/mi
|
68.05 | |||||||||||||||
6km | 2 | 27:00 64.79 | 25:36 70.02 | 25:36
6:52/mi
|
70.02 | ||||||||||||||
4mi | 1 | 31:52 63.03 | 31:52
7:58/mi
|
63.03 | |||||||||||||||
6.7km | 2 | 38:55 49.59 | 34:58 55.64 | 34:58
8:27/mi
|
55.64 | ||||||||||||||
7km | 1 | 31:21 68.08 | 31:21
7:12/mi
|
68.08 | |||||||||||||||
4.8mi | 1 | 34:25 66.34 | 34:25
7:10/mi
|
66.34 | |||||||||||||||
5mi | 4 | 35:36 66.17 | 35:18 67.30 | 34:51 68.74 | 34:08 70.78 | 34:08
6:54/mi
|
70.78 | ||||||||||||
8km | 1 | 39:17 63.94 | 39:17
7:54/mi
|
63.94 | |||||||||||||||
5mi | 12 | 37:11 62.42 | 34:49 67.22 | 36:56 63.88 | 37:22 63.67 | 36:53 65.04 | 34:26 70.85 | 46:12 53.26 | 44:09 56.22 | 39:26 64.05 | 39:23 64.70 | 34:26
6:53/mi
|
70.85 | ||||||
5.1mi | 1 | 39:39 64.36 | 39:39
7:51/mi
|
64.36 | |||||||||||||||
5.3mi | 1 | 38:06 68.57 | 38:06
7:11/mi
|
68.57 | |||||||||||||||
5.5mi | 2 | 39:01 67.80 | 40:07 66.50 | 39:01
7:06/mi
|
67.80 | ||||||||||||||
5.6mi | 1 | 40:00 68.77 | 40:00
7:07/mi
|
68.77 | |||||||||||||||
9.1km | 1 | 45:18 61.64 | 45:18
8:01/mi
|
61.64 | |||||||||||||||
6mi | 2 | 48:36 58.50 | 47:41 63.32 | 47:41
7:57/mi
|
63.32 | ||||||||||||||
10km | 138 | 48:43 58.05 | 46:13 61.68 | 45:00 63.87 | 45:03 64.32 | 43:44 66.81 | 42:46 68.89 | 43:07 68.91 | 41:52 71.57 | 43:00 70.28 | 41:59 72.60 | 42:31 72.32 | 49:28 62.71 | 44:48 69.85 | 45:25 69.52 | 47:16 67.41 | 52:15 61.53 | 41:52
6:44/mi
|
72.60 |
10.5km | 1 | 1:24:39 37.60 | 1:24:39
12:58/mi
|
37.60 | |||||||||||||||
6.6mi | 1 | 56:08 57.40 | 56:08
8:30/mi
|
57.40 | |||||||||||||||
6.9mi | 2 | 57:35 59.16 | 56:41 60.63 | 56:41
8:13/mi
|
60.63 | ||||||||||||||
7mi | 11 | 1:04:53 51.09 | 56:49 59.33 | 1:05:17 52.08 | 58:01 59.11 | 57:18 60.37 | 57:04 61.15 | 1:02:14 56.57 | 1:00:23 59.35 | 1:02:17 58.07 | 1:04:16 56.79 | 56:49
8:07/mi
|
61.15 | ||||||
7.5mi | 1 | 58:23 62.10 | 58:23
7:47/mi
|
62.10 | |||||||||||||||
8.4mi | 1 | 1:20:40 51.55 | 1:20:40
9:36/mi
|
51.55 | |||||||||||||||
8.7mi | 1 | 1:08:42 59.98 | 1:08:42
7:52/mi
|
59.98 | |||||||||||||||
8.8mi | 3 | 1:06:39 61.90 | 1:05:21 67.01 | 1:04:31 68.48 | 1:04:31
7:22/mi
|
68.48 | |||||||||||||
9mi | 1 | 1:06:35 66.58 | 1:06:35
7:24/mi
|
66.58 | |||||||||||||||
15km | 1 | 1:24:52 54.18 | 1:24:52
9:06/mi
|
54.18 | |||||||||||||||
10mi | 30 | 1:14:35 64.19 | 1:12:24 66.68 | 1:17:15 63.03 | 1:14:58 65.51 | 1:11:52 68.93 | 1:14:02 67.50 | 1:12:35 69.46 | 1:14:11 68.56 | 1:14:55 68.50 | 1:19:59 64.75 | 1:15:39 69.09 | 1:19:12 66.60 | 1:11:52
7:11/mi
|
69.46 | ||||
11.1mi | 1 | 1:40:02 57.30 | 1:40:02
9:00/mi
|
57.30 | |||||||||||||||
20km | 1 | 1:33:54 68.00 | 1:33:54
7:33/mi
|
68.00 | |||||||||||||||
13.1mi | 70 | 1:58:33 52.52 | 1:42:46 61.09 | 1:40:47 62.83 | 1:40:05 63.81 | 1:38:39 65.30 | 1:38:23 66.05 | 1:36:23 68.01 | 1:40:53 65.55 | 1:36:06 69.43 | 1:40:04 67.28 | 1:41:29 66.95 | 1:41:26 68.22 | 1:49:11 63.97 | 1:36:06
7:20/mi
|
69.43 | |||
14mi | 1 | 2:13:55 54.46 | 2:13:55
9:34/mi
|
54.46 | |||||||||||||||
23km | 1 | 2:45:34 43.83 | 2:45:34
11:35/mi
|
43.83 | |||||||||||||||
26.2km | 1 | 2:06:11 66.08 | 2:06:11
7:45/mi
|
66.08 | |||||||||||||||
20mi | 4 | 2:46:27 62.47 | 2:42:15 65.25 | 2:44:21 65.00 | 2:42:15
8:07/mi
|
65.25 | |||||||||||||
26.2mi | 31 | 3:32:55 62.35 | 3:25:39 65.11 | 3:54:05 57.70 | 4:38:34 48.91 | 3:24:53 67.08 | 4:28:48 51.58 | 3:28:03 67.24 | 3:35:35 65.48 | 4:05:46 57.96 | 3:59:15 60.09 | 4:44:59 50.91 | 4:02:36 60.37 | 3:24:53
7:49/mi
|
67.24 | ||||
26.5mi | 1 | 4:23:41 54.29 | 4:23:41
9:57/mi
|
54.29 | |||||||||||||||
27.5mi | 1 | 4:46:01 52.38 | 4:46:01
10:24/mi
|
52.38 | |||||||||||||||
50km | 1 | 7:23:24 40.62 | 7:23:24
14:16/mi
|
40.62 | |||||||||||||||
35.3mi | 1 | 6:07:37 54.61 | 6:07:37
10:25/mi
|
54.61 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
3 Nov | TCS New York City Marathon Confirmed | 26.2mi | ||
31 Aug | The Scammonden 50 mile Ultra Confirmed | 50mi | ||
7 Aug | Howden Ashes Run (10k) Confirmed | 10km | ||
12 Jul | Viking Pest Control Walkington 10k Confirmed | 10km | ||
18 May | Holy Island Marathon Confirmed | 26.2mi | ||
14 May | Rudding Park Race Confirmed | 10km | ||
2024 | Result | WAVA | Distance | |
13 Mar | Goole Viking Striders Naked 5k SB | 24:21 | 64.62 | 5km |
4 Feb | Dewsbury 10K SB | 52:15 | 61.53 | 10km |
2023 | Result | WAVA | Distance | |
31 Dec | New Years Eve Liverbird Marathon | 4:36:08 | 53.54 | 26.2mi |
26 Dec | Chevin Chase SB | 1:04:16 | 56.79 | 7mi |
17 Dec | See York Run York Valhalla Winter Run | 31 / 0 | 0.00 | 6hr |
9 Dec | Great Langdale Christmas Pudding 10k | 53:07 | 59.98 | 10km |
26 Nov | Doncaster 10k | 47:46 | 66.70 | 10km |
18 Nov | Kirkstall Abbey Trail Running Festival Marathon | 4:35:40 | 53.13 | 26.2mi |
28 Oct | Endurance Life North Yorks Moors Marathon | 6:02:17 | 40.43 | 26.2mi |
22 Oct | Leeds Abbey Dash | 47:32 | 67.03 | 10km |
15 Oct | Yorkshire Coast 10K | 48:29 | 65.72 | 10km |
30 Sep | Autumn Sir Titus Trot Marathon | 4:25:28 | 55.17 | 26.2mi |
9 Sep | Pilgrims Ultra 50k PB | 7:23:24 | 40.62 | 50km |
5 Aug | Cybi Marathon | 5:49:45 | 41.87 | 26.2mi |
2 Aug | Howden Ashes Run (10k) | 49:10 | 64.80 | 10km |
19 Jul | Laxton 10K SB | 47:16 | 67.41 | 10km |
14 Jul | Walkington 10k | 50:52 | 62.64 | 10km |
9 Jul | Lancaster Celebration of Running - Marathon | 4:10:17 | 58.52 | 26.2mi |
28 Jun | Ackworth Handicap SB | 39:23 | 64.70 | 5mi |
21 Jun | Hook Church Run | 50:00 | 63.72 | 10km |
17 Jun | Grim Up North Summer Extravaganza Marathon | 4:23:34 | 55.57 | 26.2mi |
28 May | Goole Riverbank Challenge | 49:21 | 64.56 | 10km |
20 May | Holy Island Marathon | 5:20:07 | 45.75 | 26.2mi |
14 May | Rob Burrow Leeds Marathon | 4:11:01 | 58.34 | 26.2mi |
9 May | Rudding Park Race | 57:46 | 55.15 | 10km |
8 May | Coronation Canter Half | 1:56:20 | 60.04 | 13.1mi |
16 Apr | Newrun Newcastle Marathon SB | 4:02:36 | 60.37 | 26.2mi |
19 Mar | Wakefield Hospice 10k | 51:49 | 61.49 | 10km |
26 Feb | Snake Lane 10 SB | 1:19:12 | 66.60 | 10mi |
12 Feb | Liversedge Half Marathon | 1:53:56 | 61.31 | 13.1mi |
5 Feb | Dewsbury 10K | 47:34 | 66.98 | 10km |
15 Jan | Brass Monkey Half Marathon SB | 1:49:11 | 63.97 | 13.1mi |
8 Jan | Temple Newsam 10 (the TNT) | 1:25:25 | 61.75 | 10mi |
2022 | Result | WAVA | Distance | |
27 Dec | Xmas 5k Beach Turkey Burner SB | 24:48 | 62.91 | 5km |
26 Dec | Chevin Chase SB | 1:02:17 | 58.07 | 7mi |
11 Dec | South Leeds Bah Humbug 10k | 54:31 | 57.92 | 10km |
10 Dec | Great Langdale Christmas Pudding 10k | 51:35 | 61.21 | 10km |
27 Nov | Doncaster 10k | 47:45 | 66.13 | 10km |
6 Nov | Guy Fawkes 10 | 1:27:37 | 59.65 | 10mi |
30 Oct | Wistow 10k | 47:35 | 66.36 | 10km |
16 Oct | Yorkshire Coast 10K | 49:24 | 63.92 | 10km |
24 Sep | Santorini Experience HM | 2:04:24 | 55.63 | 13.1mi |
11 Sep | Great North Run | 1:58:22 | 58.46 | 13.1mi |
3 Aug | Howden Ashes Run (10k) | 56:48 | 55.59 | 10km |
3 Jul | Winterton 10 | 0.00 | 10mi | |
22 Jun | Ackworth Handicap SB | 39:26 | 64.05 | 5mi |
11 Jun | Run For Help 8k PB | 39:17 | 63.94 | 8km |
5 Jun | Goole Riverbank Challenge | 50:47 | 62.18 | 10km |
22 May | Anglesey Trail 10k | 1:01:12 | 51.59 | 10km |
10 May | Rudding Park Race | 55:58 | 56.42 | 10km |
7 May | Holy Island Marathon SB | 4:44:59 | 50.91 | 26.2mi |
4 May | May The Fourth PB | 31:52 | 63.03 | 4mi |
6 Apr | Goole Handicap PB | 39:39 | 64.36 | 5.05mi |
2 Apr | Roche Abbey Trail Half | 1:57:17 | 59.00 | 13.1mi |
20 Mar | Wigan Run Festival - Half Marathon | 1:41:42 | 68.04 | 13.1mi |
27 Feb | Snake Lane 10 SB | 1:15:39 | 69.09 | 10mi |
13 Feb | Liversedge Half Marathon | 1:47:24 | 64.43 | 13.1mi |
6 Feb | Dewsbury 10K SB | 45:25 | 69.52 | 10km |
30 Jan | Druridge Bay Beach - Trail Run Half Marathon SB | 1:41:26 | 68.22 | 13.1mi |
9 Jan | Temple Newsam 10 (the TNT) | 1:22:58 | 62.99 | 10mi |
2021 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 1:00:23 | 59.35 | 7mi |
19 Dec | Travellers 6 PB | 47:41 | 63.32 | 6mi |
11 Dec | Great Langdale Christmas Pudding 10K | 48:08 | 65.02 | 10km |
28 Nov | Doncaster 10k SB | 44:48 | 69.85 | 10km |
7 Nov | Guy Fawkes 10 SB | 1:19:59 | 64.75 | 10mi |
30 Oct | Apperley Bridge Canter | 54:33 | 57.37 | 10km |
17 Oct | Yorkshire Coast 10K | 45:49 | 68.30 | 10km |
10 Oct | Manchester Marathon SB | 3:59:15 | 60.09 | 26.2mi |
3 Oct | Hopton 10k | 55:21 | 56.54 | 10km |
1 Oct | Goole Viking Striders 1 mile Time Trial SB | 6:45 | 66.73 | 1mi |
25 Sep | Sir Titus Trot Day 1 Marathon | 4:36:31 | 51.99 | 26.2mi |
19 Sep | Filey 10k Beach Race | 48:50 | 64.08 | 10km |
4 Aug | Howden Ashes Run (10k) | 47:01 | 66.56 | 10km |
18 Jul | Ørsted Great Grimsby 10km Road Race | 49:01 | 63.84 | 10km |
30 Jun | Hyde Park Harriers Summer Mile | 6:48 | 66.24 | 1mi |
27 Jun | Eccup 10 | 1:22:10 | 63.03 | 10mi |
25 Jun | Burton Constable Trail 10k | 48:35 | 64.41 | 10km |
15 May | Holy Island Marathon | 5:33:49 | 43.06 | 26.2mi |
2020 | Result | WAVA | Distance | |
26 Dec | Run For All Jog On 2020 | 2:01:58 | 56.21 | 13.1mi |
3 Dec | Roy Castle Draw a Snowman PB | 17:00 | 56.24 | 2mi |
8 Nov | Grim Up North Remembrance Day Run PB | 1:40:02 | 57.30 | 11.11mi |
4 Oct | Big Flat Runway Races - Marathon SB | 4:05:46 | 57.96 | 26.2mi |
4 Oct | Virtual London Marathon | 4:05:51 | 57.94 | 26.2mi |
5 Sep | Holy Island Marathon | 4:46:14 | 49.77 | 26.2mi |
20 Jun | Grim Up North Summer Solstice SB | 44:09 | 56.22 | 5mi |
7 Jun | Military Remote Running D Day Run | 1:55:43 | 58.71 | 13.1mi |
4 May | May The Fourth half marathon | 1:58:44 | 57.22 | 13.1mi |
3 May | Revenge of the Fifth | 1:55:49 | 58.66 | 13.1mi |
26 Apr | Goole and District Emergency Marathon (Virtual) | 4:30:19 | 52.70 | 26.2mi |
12 Apr | Goole Lockdown Marathon (Virtual) | 4:07:32 | 57.55 | 26.2mi |
6 Apr | Grim Up North Rainbow Run SB | 49:28 | 62.71 | 10km |
15 Mar | Spen 20 SB | 2:44:21 | 65.00 | 20mi |
8 Mar | Race The Train - 14 miles PB | 2:13:55 | 54.46 | 14mi |
1 Mar | 'Slawit' Slog (Slaithwaite) | 2:58:47 | 59.76 | 20mi |
23 Feb | Snake Lane 10 SB | 1:14:55 | 68.50 | 10mi |
16 Feb | Liversedge Half Marathon | 1:47:33 | 63.17 | 13.1mi |
25 Jan | It's Parky Up North - Half marathon SB | 1:41:29 | 66.95 | 13.1mi |
12 Jan | Temple Newsam 10 (the TNT) | 1:28:26 | 58.03 | 10mi |
2019 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 1:02:14 | 56.57 | 7mi |
8 Dec | South Leeds Bah Humbug 10k | 57:01 | 53.93 | 10km |
3 Nov | Guy Fawkes 10 | 1:23:36 | 60.84 | 10mi |
27 Oct | Leeds Abbey Dash | 44:57 | 68.40 | 10km |
6 Oct | Hopton 10k | 57:48 | 53.20 | 10km |
25 Aug | Hawnby 10km | 58:35 | 52.49 | 10km |
18 Aug | Escrick 10K | 44:55 | 68.46 | 10km |
11 Aug | Rock 'N' Roll Dublin 10k | 1:40:27 | 67.02 | 13.1mi |
10 Aug | Rock 'N' Roll Dublin SB | 21:55 | 68.85 | 5km |
7 Aug | Howden Ashes Run (10k) | 46:09 | 66.63 | 10km |
21 Jul | Orsted Great Grimsby 10k | 45:30 | 67.58 | 10km |
17 Jul | Laxton 10K | 44:03 | 69.80 | 10km |
12 Jul | Barlow 10k PB | 45:18 | 61.64 | 9.1km |
30 Jun | Humber Bridge Half Marathon | 1:40:21 | 67.09 | 13.1mi |
26 Jun | Ackworth Summer Handicap PB | 38:06 | 68.57 | 5.3mi |
19 Jun | Owston Ferry 10k | 43:57 | 69.96 | 10km |
12 Jun | Otley 10 | 1:20:14 | 63.39 | 10mi |
9 Jun | Goole Riverbank Challenge PB | 1:04:31 | 68.48 | 8.75mi |
27 May | Ilkley Harriers Trail Race PB | 56:41 | 60.63 | 6.9mi |
22 May | The School Run Calverley 20k PB | 1:33:54 | 68.00 | 20km |
15 May | Askern 10k | 44:55 | 68.46 | 10km |
11 May | Holy Island Marathon | 4:26:42 | 52.93 | 26.2mi |
28 Apr | London Marathon SB | 3:35:35 | 65.48 | 26.2mi |
31 Mar | Elvington Flyer SB | 1:14:11 | 68.56 | 10mi |
23 Mar | Dark Skies Run @ Kielder Marathon PB | 4:23:41 | 54.29 | 26.5mi |
10 Mar | Spen 20 PB | 2:42:15 | 65.25 | 20mi |
2 Mar | Golden Fleece Circuit PB | 4:46:01 | 52.38 | 27.5mi |
23 Feb | Knights of 7 Lakes Torch 10k | 45:51 | 67.06 | 10km |
17 Feb | Liversedge Half Marathon SB | 1:40:04 | 67.28 | 13.1mi |
16 Feb | Nostell Night run PB | 31:21 | 68.08 | 7km |
3 Feb | Dewsbury 10K SB | 42:31 | 72.32 | 10km |
26 Jan | No ego torch challenge SB | 46:12 | 53.26 | 5mi |
13 Jan | Temple Newsam 10 (the TNT) | 1:18:09 | 65.08 | 10mi |
2018 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 57:04 | 61.15 | 7mi |
9 Dec | South Leeds Bah Humbug 10k | 49:18 | 61.83 | 10km |
25 Nov | The Doncaster 10k | 42:10 | 72.29 | 10km |
4 Nov | Leeds Abbey Dash SB | 41:59 | 72.60 | 10km |
28 Oct | Brigg 10K Poppy Race | 42:49 | 71.19 | 10km |
21 Oct | Yorkshire Coast 10K | 42:49 | 71.19 | 10km |
14 Oct | Manchester Half Marathon PB | 1:36:06 | 69.43 | 13.1mi |
7 Oct | Bridlington Half | 1:40:19 | 66.51 | 13.1mi |
30 Sep | Pontefract Half Marathon | 1:39:29 | 67.07 | 13.1mi |
23 Sep | Filey 10k Beach Race | 46:26 | 65.65 | 10km |
16 Sep | Spen Greenway 10k | 43:44 | 69.70 | 10km |
9 Sep | 12th Knossos Half Marathon, Crete, Greece | 1:44:52 | 63.63 | 13.1mi |
26 Aug | Gilberdyke 10 SB | 1:12:35 | 69.46 | 10mi |
5 Aug | Barry Island 10k | 48:37 | 62.70 | 10km |
22 Jul | Ørsted Great Grimsby 10K | 42:47 | 71.25 | 10km |
18 Jul | Laxton 10K | 42:20 | 72.00 | 10km |
14 Jul | AleAthlon | 1:07:45 | 51.06 | 7mi |
13 Jul | Walkington 10k | 43:53 | 69.46 | 10km |
8 Jul | Caistor sting in the tail | 45:32 | 66.94 | 10km |
6 Jul | East Leeds 10K | 44:52 | 67.94 | 10km |
4 Jul | Helen windsor 10k | 46:08 | 66.07 | 10km |
27 Jun | Ackworth Summer Handicap PB | 40:00 | 68.77 | 5.62mi |
24 Jun | Humber Bridge Half Marathon | 1:38:30 | 67.74 | 13.1mi |
15 Jun | Sledmere Sunset Trail | 45:37 | 66.82 | 10km |
13 Jun | Otley 10 | 1:18:45 | 64.02 | 10mi |
3 Jun | Goole Riverbank Challenge SB | 1:05:21 | 67.01 | 8.75mi |
31 May | Apperley Bridge canter | 47:03 | 64.79 | 10km |
28 May | Ilkley Harriers Trail Race SB | 57:35 | 59.16 | 6.9mi |
19 May | Holy Island Marathon | 4:19:40 | 53.88 | 26.2mi |
16 May | Askern 10KM | 43:10 | 70.61 | 10km |
13 May | Beverley 10k | 43:51 | 69.51 | 10km |
5 May | Revenge of the Fifth (half or full) | 2:20:01 | 47.65 | 13.1mi |
4 May | May the Fourth (Half or Full) | 2:14:45 | 49.52 | 13.1mi |
8 Apr | Rome Marathon | 3:42:50 | 62.78 | 26.2mi |
30 Mar | The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry PB | 34:26 | 70.85 | 5mi |
28 Mar | Goole Handicap PB | 34:08 | 70.78 | 4.95mi |
18 Mar | OPAP Limassol Marathon GSO SB | 3:28:03 | 67.24 | 26.2mi |
28 Jan | Ferriby 10 | 1:13:23 | 68.70 | 10mi |
14 Jan | Temple Newsam 10 (the TNT) | 1:19:52 | 63.12 | 10mi |
2017 | Result | WAVA | Distance | |
31 Dec | Jolly Holly Jog | 47:54 | 63.64 | 10km |
26 Dec | Chevin Chase SB | 57:18 | 60.37 | 7mi |
10 Dec | EYXC Langdale End closed club event | 54:01 | 51.23 | 5.7mi |
26 Nov | The Doncaster 10k | 43:00 | 70.28 | 10km |
12 Nov | EYXC Drewton woods closed club event PB | 56:08 | 57.40 | 6.6mi |
5 Nov | Guy Fawkes 10 | 1:18:22 | 63.77 | 10mi |
22 Oct | Yorkshire Coast 10K | 45:43 | 66.10 | 10km |
15 Oct | Bridlington Half Marathon | 1:43:19 | 64.01 | 13.1mi |
14 Oct | Gruesome Twosome | 1:48:36 | 60.89 | 13.1mi |
8 Oct | Brighouse Running Festival - 10K | 47:35 | 63.51 | 10km |
8 Oct | MBNA Chester Metric Marathon PB | 2:06:11 | 66.08 | 26.2km |
30 Sep | Running Under The Moon | 1:43:55 | 63.64 | 13.1mi |
23 Sep | Compressport Atsas, The Night Trail PB | 1:24:39 | 37.60 | 10.5km |
17 Sep | Spen Greenway 10k | 45:09 | 66.93 | 10km |
3 Sep | Wetherby 10K | 47:26 | 63.71 | 10km |
3 Sep | Tholthorpe 10k | 45:29 | 66.44 | 10km |
27 Aug | Gilberdyke 10 SB | 1:14:02 | 67.50 | 10mi |
23 Aug | Sessay Swift PB | 25:36 | 70.02 | 6km |
19 Aug | Maverick Inov-8 Lancashire PB | 2:45:34 | 43.83 | 23km |
30 Jul | Dong Energy Great Grimsby 10K | 45:22 | 66.61 | 10km |
19 Jul | Laxton 10K | 44:13 | 68.34 | 10km |
14 Jul | Walkington 10k | 44:43 | 67.58 | 10km |
7 Jul | J&J 1 mile treadmill Challenge SB | 6:40 | 65.42 | 1mi |
7 Jul | East Leeds 10K | 44:42 | 67.61 | 10km |
2 Jul | Harrogate Town Centre 10K | 44:54 | 67.30 | 10km |
28 Jun | Hyde Park Harriers Summer Mile | 6:42 | 65.09 | 1mi |
25 Jun | Humber Bridge Half Marathon SB | 1:40:53 | 65.55 | 13.1mi |
17 Jun | Chase the train PB | 1:20:40 | 51.55 | 8.4mi |
14 Jun | Ackworth Summer Handicap SB | 40:07 | 66.50 | 5.5mi |
7 Jun | Otley 10 | 1:18:56 | 63.31 | 10mi |
17 May | Askern 10KM | 43:42 | 69.15 | 10km |
13 May | Holy Island Marathon SB | 4:28:48 | 51.58 | 26.2mi |
4 May | May The 4th - Marathon | 5:04:05 | 45.60 | 26.2mi |
2 Apr | Fountains 10k | 45:47 | 66.01 | 10km |
29 Mar | Goole Handicap SB | 34:51 | 68.74 | 4.95mi |
19 Mar | Epilepsy Action Bradford 10k SB | 43:00 | 70.28 | 10km |
12 Mar | Spen 20 SB | 2:46:27 | 62.47 | 20mi |
25 Feb | Endurance Life CTS Northumberland Ultramarathon PB | 6:07:37 | 54.60 | 35.3mi |
2016 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 58:01 | 59.11 | 7mi |
27 Nov | Barnsley 10k | 43:40 | 68.62 | 10km |
20 Nov | Clowne Half Marathon | 1:41:23 | 64.65 | 13.1mi |
6 Nov | Leeds Abbey Dash | 42:12 | 71.00 | 10km |
30 Oct | Yorkshire Coast 10K PB | 41:52 | 71.57 | 10km |
16 Oct | Manchester Half Marathon | 1:38:18 | 66.68 | 13.1mi |
15 Oct | Gruesome Twosome | 1:50:45 | 59.18 | 13.1mi |
9 Oct | Jim Dingwall - Elloughton 10K Road Race | 42:15 | 70.92 | 10km |
2 Oct | Cusworth 10k | 42:18 | 70.83 | 10km |
25 Sep | Isle of Axholme Half Marathon | 1:37:45 | 67.05 | 13.1mi |
18 Sep | Filey 10k Beach Race | 47:55 | 62.53 | 10km |
11 Sep | Vale of York Half Marathon | 1:37:03 | 67.54 | 13.1mi |
28 Aug | Severn Bridge Half Marathon | 1:40:04 | 65.50 | 13.1mi |
21 Aug | Escrick 10K | 44:41 | 67.06 | 10km |
14 Aug | Askern 10 PB | 1:11:52 | 68.93 | 10mi |
3 Aug | Flat Cap 5 SB | 36:53 | 65.04 | 5mi |
31 Jul | Great Grimsby 10k | 43:28 | 68.93 | 10km |
20 Jul | Nostell Priory 10k | 45:40 | 65.61 | 10km |
13 Jul | Laxton 10K | 44:59 | 66.61 | 10km |
10 Jul | Leeds 10k - Jane Tomlinson Run For All | 43:08 | 69.46 | 10km |
29 Jun | Hyde Park Harriers Summer Mile SB | 6:35 | 65.72 | 1mi |
26 Jun | Hadrian's Wall Half Marathon | 1:48:14 | 60.56 | 13.1mi |
22 Jun | Ackworth Summer Handicap PB | 39:01 | 67.80 | 5.5mi |
12 Jun | Garmin Troodos Green Race PB | 1:24:52 | 54.18 | 15km |
5 Jun | Ramathon SB | 1:36:23 | 68.00 | 13.1mi |
29 May | Edinburgh Marathon PB | 3:24:53 | 67.08 | 26.2mi |
18 May | Askern 10KM | 44:09 | 67.87 | 10km |
24 Apr | Blackpool Half Marathon | 1:36:42 | 67.78 | 13.1mi |
10 Apr | Sheffield Half Marathon | 1:40:16 | 65.37 | 13.1mi |
6 Apr | Goole Handicap SB | 35:18 | 67.30 | 4.95mi |
13 Mar | Age UK Harewood Dash 10k | 46:17 | 64.74 | 10km |
6 Mar | Norton 9 PB | 1:06:35 | 66.58 | 9mi |
28 Feb | Oulton Park 10k | 45:17 | 66.17 | 10km |
28 Feb | Oulton Park 1/2 Marathon | 1:41:20 | 64.68 | 13.1mi |
14 Feb | Liversedge Half Marathon | 1:42:17 | 64.08 | 13.1mi |
7 Feb | Dewsbury 10K | 42:47 | 70.03 | 10km |
10 Jan | Temple Newsam 10 (the TNT) | 1:22:26 | 60.09 | 10mi |
2015 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 1:05:17 | 52.08 | 7mi |
13 Dec | Leeds Christmas 10k Challenge | 48:11 | 61.66 | 10km |
15 Nov | Donington Park Half Marathon | 1:45:25 | 61.64 | 13.1mi |
25 Oct | Run Northumberland Castles Half | 1:44:45 | 62.03 | 13.1mi |
17 Oct | Gruesome Twosome | 2:09:52 | 50.04 | 13.1mi |
11 Oct | Yorkshire Marathon Relay Leg 1 PB | 34:25 | 66.34 | 4.8mi |
23 Aug | Major Stone Half Marathon | 1:43:22 | 62.86 | 13.1mi |
16 Aug | Escrick 10k | 43:58 | 67.57 | 10km |
9 Aug | Askern 10 SB | 1:14:58 | 65.51 | 10mi |
29 Jul | Flat Cap 5 SB | 37:22 | 63.67 | 5mi |
15 Jul | Nostell Priory 10k | 45:31 | 65.27 | 10km |
10 Jul | Walkington 10K | 44:53 | 66.19 | 10km |
8 Jul | Laxton 10K SB | 43:07 | 68.91 | 10km |
28 Jun | Humber Bridge Half Marathon | 1:41:12 | 64.21 | 13.1mi |
20 Jun | Big 5 Marathon SB | 4:38:34 | 48.91 | 26.2mi |
20 May | Askern 10KM | 44:08 | 67.32 | 10km |
3 May | North Lincolnshire Half Marathon | 1:40:38 | 64.57 | 13.1mi |
18 Apr | Meanwood Valley Trail Race PB | 58:23 | 62.10 | 7.5mi |
12 Apr | Ackworth Half Marathon | 1:41:39 | 63.92 | 13.1mi |
1 Apr | Goole Handicap SB | 35:36 | 66.17 | 4.95mi |
15 Mar | Silverstone Half Marathon SB | 1:38:23 | 66.05 | 13.1mi |
22 Feb | Brighton Half Marathon | 1:38:25 | 66.03 | 13.1mi |
1 Feb | Dewsbury 10K | 44:15 | 67.14 | 10km |
25 Jan | Ferriby 10 | 1:15:47 | 64.80 | 10mi |
2014 | Result | WAVA | Distance | |
26 Dec | Chevin Chase PB | 56:49 | 59.33 | 7mi |
16 Nov | Leeds Abbey Dash | 45:26 | 64.84 | 10km |
2 Nov | Guy Fawkes 10 | 1:22:54 | 58.74 | 10mi |
31 Oct | Chevin Chiller PB | 34:58 | 55.64 | 6.66km |
26 Oct | Wistow 10k | 43:51 | 67.19 | 10km |
19 Oct | The Woodland Challenge SB | 48:36 | 58.50 | 6mi |
11 Oct | Gruesome Twosome | 1:43:31 | 62.23 | 13.1mi |
5 Oct | Cusworth 10k SB | 42:46 | 68.89 | 10km |
21 Sep | Martin House Colour Me Happy SB | 35:30 | 40.83 | 5km |
7 Sep | Vale of York Half Marathon SB | 1:38:39 | 65.30 | 13.1mi |
24 Aug | West Yorkshire 5 (rearranged) SB | 36:56 | 63.88 | 5mi |
24 Aug | Escrick 10k | 44:05 | 66.83 | 10km |
20 Aug | Goole Viking Striders Duathlon | 14:28 / 18:03 /15:03 | 0.00 | 2miles/5.8miles/2miles |
30 Jul | Flat Cap 5 | 37:28 | 62.97 | 5mi |
16 Jul | Nostell Priory 10k | 45:21 | 64.96 | 10km |
11 Jul | Walkington 10K | 43:59 | 66.98 | 10km |
9 Jul | Laxton 10K | 43:32 | 67.67 | 10km |
29 Jun | Humber Bridge half marathon | 1:42:04 | 63.11 | 13.1mi |
26 Jun | J&J Lace Up Leeds | 45:37 | 64.58 | 10km |
25 Jun | Ackworth Road Runners Summer Handicap PB | 24:48 | 68.05 | 3.6mi |
12 Jun | Rush around the Rhubarb Trail Race SB | 27:00 | 64.79 | 6km |
21 May | Askern 10KM | 45:13 | 65.16 | 10km |
27 Apr | Rock'n'Roll Madrid Marathon SB | 3:54:05 | 57.70 | 26.2mi |
23 Mar | Rother Valley Half | 1:45:38 | 60.98 | 13.1mi |
9 Mar | Trafford 10k | 45:16 | 65.08 | 10km |
23 Feb | Snake Lane 10 SB | 1:17:15 | 63.03 | 10mi |
9 Feb | Liversedge Half Marathon | 1:51:14 | 57.91 | 13.1mi |
2 Feb | Dewsbury 10K | 46:55 | 62.79 | 10km |
2013 | Result | WAVA | Distance | |
17 Nov | Leeds Abbey Dash | 45:58 | 63.56 | 10km |
3 Nov | Derwentwater 10 | 1:21:26 | 59.29 | 10mi |
31 Oct | Chevin Chiller SB | 38:55 | 49.59 | 6.66km |
20 Oct | Bridlington Half Marathon | 1:48:01 | 59.12 | 13.1mi |
15 Sep | Great North Run | 1:49:43 | 58.21 | 13.1mi |
25 Aug | Sunshine Coast Half Marathon | 1:44:45 | 60.97 | 13.1mi |
18 Aug | VRR Princes Park Half Marathon | 1:43:12 | 61.88 | 13.1mi |
4 Aug | York 10k - Jane Tomlinson Run for all | 46:08 | 63.33 | 10km |
31 Jul | Flat Cap 5 | 38:22 | 61.00 | 5mi |
18 Jul | Laxton 10K | 45:30 | 64.21 | 10km |
14 Jul | Leeds 10k - Jane Tomlinson Run For All | 46:14 | 63.19 | 10km |
15 May | Askern 10KM | 44:40 | 65.41 | 10km |
28 Apr | Greater Manchester Marathon SB | 3:25:39 | 65.11 | 26.2mi |
29 Mar | The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry SB | 34:49 | 67.22 | 5mi |
24 Mar | Wilmslow Half Marathon SB | 1:40:05 | 63.81 | 13.1mi |
10 Mar | Sheffield Varsity 10k | 44:22 | 65.85 | 10km |
24 Feb | Snake Lane 10 SB | 1:12:24 | 66.68 | 10mi |
10 Feb | Liversedge Half Marathon | 1:44:01 | 61.40 | 13.1mi |
3 Feb | Dewsbury 10K SB | 43:44 | 66.81 | 10km |
2012 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 1:04:53 | 51.09 | 7mi |
18 Nov | Gruesome Twosome | 1:48:03 | 58.60 | 13.1mi |
4 Nov | Guy Fawkes 10 | 1:22:00 | 58.38 | 10mi |
21 Oct | Bridlington Half Marathon | 1:42:03 | 62.05 | 13.1mi |
15 Aug | Hyde Park Harriers 2nd Annual Summer Mile PB | 6:29 | 64.69 | 1mi |
12 Aug | Big Fun Run 5K Leeds SB | 21:17 | 67.04 | 5km |
25 Jul | Laxton 10K SB | 45:03 | 64.32 | 10km |
26 May | Kirklees 10k Challenge | 47:25 | 61.11 | 10km |
13 May | Leeds Half Marathon | 1:42:44 | 61.63 | 13.1mi |
6 May | North Lincolnshire Half Marathon | 1:41:13 | 62.56 | 13.1mi |
6 Apr | The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry SB | 37:11 | 62.42 | 5mi |
18 Mar | Limassol Marathon SB | 3:32:55 | 62.35 | 26.2mi |
12 Feb | Liversedge Half Marathon SB | 1:40:47 | 62.83 | 13.1mi |
29 Jan | Ferriby 10 SB | 1:14:35 | 64.19 | 10mi |
2011 | Result | WAVA | Distance | |
26 Dec | East Hull Harriers Boxing Day 10Km Road Race | 45:34 | 63.59 | 10km |
20 Nov | Leeds Abbey Dash | 45:21 | 63.37 | 10km |
13 Nov | Dalby Dash | 45:48 | 62.75 | 10km |
16 Oct | Cardiff Half Marathon | 1:44:54 | 59.85 | 13.1mi |
25 Sep | Filey 10K Beach Race | 50:01 | 57.46 | 10km |
11 Sep | Major Stone Half Marathon SB | 1:42:46 | 61.09 | 13.1mi |
24 Aug | HPH Summer Mile SB | 6:34 | 63.39 | 1mi |
13 Aug | Big Fun Run Leeds 5k PB | 21:16 | 66.57 | 5km |
31 Jul | York 10k - Jane Tomlinson Run For All | 48:14 | 59.58 | 10km |
27 Jul | Laxton 10k SB | 45:00 | 63.87 | 10km |
17 Jul | Keep Your Eye On The Ball 10k Sheffield | 0.00 | 10km | |
26 Jun | Humber Bridge Half Marathon | 1:50:39 | 56.74 | 13.1mi |
19 Jun | Leeds 10k - Jane Tomlinson Run For All | 46:37 | 61.65 | 10km |
5 Jun | Goole Riverbank Challenge SB | 1:06:39 | 61.90 | 8.75mi |
15 May | Hull 10k - Jane Tomlinson Run For All | 45:36 | 63.02 | 10km |
2 May | Rothwell 10k | 47:05 | 61.04 | 10km |
3 Apr | Hornsea Rotary One Third Marathon National Championship PB | 1:08:42 | 59.98 | 8.74mi |
20 Mar | Barnardos Big 5k | 22:29 | 62.97 | 5km |
2010 | Result | WAVA | Distance | |
5 Dec | Santas On The Run PB | 11:48 | 57.07 | 2.5km |
21 Nov | Leeds Abbey Dash SB | 46:13 | 61.68 | 10km |
31 Oct | Cancer Research Run 10K Harewood House | 48:24 | 58.90 | 10km |
26 Sep | Filey 10K Beach Race | 54:00 | 52.79 | 10km |
14 Aug | Big Fun Run Leeds | 25:22 | 55.39 | 5km |
1 Aug | York 10K - Jane Tomlinson Run For All | 49:51 | 57.18 | 10km |
27 Jun | Humber Bridge Half-Marathon SB | 1:58:33 | 52.52 | 13.1mi |
23 May | Hull 10k - Jane Tomlinson Run For All | 47:15 | 60.33 | 10km |
3 May | Rothwell 10K | 48:36 | 58.66 | 10km |
14 Mar | Barnardo's Big 5km SB | 22:18 | 63.00 | 5km |
7 Feb | Dewsbury 10K | 46:39 | 61.11 | 10km |
2009 | Result | WAVA | Distance | |
22 Nov | Leeds Abbey Dash SB | 48:43 | 58.05 | 10km |
11 Oct | The Howden 10 | 51:30 | 54.91 | 10km |
27 Aug | Reindeer Romp Relay PB | 15:10 | 54.12 | 1.88mi |
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 | 39 | 34 | 72 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 146 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 0 | 2 | 9 |
2023 | 139 | 136 | 110 | 155 | 145 | 152 | 146 | 149 | 157 | 127 | 138 | 137 | 1691 |
2022 | 3 | 0 | 5 | 1 | 0 | 1 | 1 | 0 | 1 | 0 | 0 | 0 | 13 |
2022 | 141 | 122 | 143 | 169 | 82 | 122 | 25 | 94 | 92 | 136 | 140 | 138 | 1403 |
2021 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 8 |
2021 | 57 | 55 | 51 | 145 | 126 | 134 | 152 | 162 | 141 | 131 | 118 | 114 | 1386 |
2020 | 137 | 145 | 163 | 165 | 170 | 125 | 172 | 188 | 125 | 102 | 123 | 107 | 1721 |
2019 | 162 | 165 | 169 | 121 | 131 | 120 | 117 | 120 | 28 | 91 | 31 | 89 | 1344 |
2018 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2018 | 166 | 178 | 167 | 166 | 173 | 125 | 139 | 124 | 126 | 122 | 147 | 146 | 1779 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0.1 | 0 | 0 | 0 | 0.2 |
2017 | 287 | 203 | 161 | 173 | 144 | 150 | 163 | 172 | 113 | 166 | 164 | 171 | 2066 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 1 |
2016 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 |
2016 | 150 | 160 | 163 | 173 | 204 | 110 | 124 | 160 | 157 | 157 | 204 | 233 | 1994 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 0 | 15 |
2015 | 121 | 130 | 163 | 173 | 159 | 148 | 121 | 152 | 36 | 117 | 150 | 129 | 1600 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 22 | 0 | 0 | 0 | 22 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 2 | 0 | 3 | 0 | 3 | 13 |
2014 | 134 | 145 | 185 | 167 | 131 | 149 | 138 | 163 | 146 | 129 | 78 | 116 | 1681 |
2014 | 14 | 20 | 7 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 0 | 53 |
2013 | 0 | 0 | 0 | 8 | 0 | 6 | 1 | 0 | 0 | 0 | 0 | 0 | 15 |
2013 | 157 | 151 | 183 | 163 | 96 | 44 | 93 | 70 | 56 | 110 | 90 | 52 | 1265 |
2013 | 7 | 0 | 0 | 0 | 0 | 42 | 0 | 0 | 0 | 0 | 0 | 0 | 48 |
2012 | 0 | 0 | 0 | 26 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 39 |
2012 | 163 | 182 | 116 | 51 | 108 | 90 | 101 | 138 | 35 | 103 | 71 | 96 | 1255 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 36 | 0 | 0 | 5 | 41 |
2011 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 16 |
2011 | 61 | 46 | 68 | 92 | 101 | 94 | 69 | 106 | 101 | 118 | 67 | 136 | 1059 |
2010 | 80 | 77 | 86 | 46 | 81 | 90 | 56 | 9 | 70 | 68 | 59 | 24 | 746 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 6 |
2009 | 0 | 0 | 0 | 0 | 39 | 48 | 49 | 80 | 51 | 58 | 64 | 53 | 442 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Split Summary
=== 1) 1mi - 9:52(9:52/mi) 141/149bpm [1392b/mi] 94cal 254/325W 2) 1mi - 9:52(9:52/mi) 148/157bpm [1461b/mi] 97cal 260/300W 3) 1mi - 9:57(9:57/mi) 146/152bpm [1453b/mi] 96cal 221/248W 4) 0.66mi - 6:24(9:46/mi) 146/152bpm [1426b/mi] 63cal 235/276W Add a comment
Hip Abduction With Band, 10 times each leg
Hip Abduction With Band Supine, 10 times each leg Clam with Band, 10 times each leg Side walk with band, 10 times each direction Side Walk with Band 2, 10 times each direction Lateral walk with exercise band, 10 times forwards and backwards Sit-down squat with band, 10 times Squat with band, 10 times Foam roller ITB stretch gentle, 10 times each leg Foam Roller Hamstring stretch, 10 times each leg Foam Roller Gastrocnemius Soleus, 10 times Foam Roller Gastrocnemius Soleus single leg, 10 times each leg Foam roller quadriceps, 10 times Add a comment
|
Split Summary
=== 1) 1mi - 9:57(9:57/mi) 142/156bpm [1414b/mi] 95cal 255/304W 2) 1mi - 9:56(9:56/mi) 149/154bpm [1480b/mi] 98cal 257/301W 3) 1mi - 9:31(9:31/mi) 149/153bpm [1417b/mi] 95cal 236/254W 4) 0.66mi - 6:29(9:53/mi) 149/157bpm [1473b/mi] 64cal 230/267W Add a comment
|
Hip Abduction With Band, 10 times each leg
Hip Abduction With Band Supine, 10 times each leg Clam with Band, 10 times each leg Side walk with band, 10 times each direction Side Walk with Band 2, 10 times each direction Lateral walk with exercise band, 10 times forwards and backwards Sit-down squat with band, 10 times Squat with band, 10 times Foam roller ITB stretch gentle, 10 times each leg Foam Roller Hamstring stretch, 10 times each leg Foam Roller Gastrocnemius Soleus, 10 times Foam Roller Gastrocnemius Soleus single leg, 10 times each leg Foam roller quadriceps, 10 times Add a comment
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-
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Split Summary
=== 1) 1mi - 9:40(9:40/mi) 128/145bpm [1238b/mi] 88cal 224/308W 2) 1mi - 10:32(10:32/mi) 140/156bpm [1474b/mi] 99cal 224/350W 3) 1mi - 10:03(10:03/mi) 156/166bpm [1568b/mi] 101cal 227/309W 4) 1mi - 10:24(10:24/mi) 153/160bpm [1591b/mi] 101cal 223/276W 5) 1mi - 10:40(10:40/mi) 153/162bpm [1633b/mi] 103cal 216/304W 6) 0.75mi - 8:00(10:42/mi) 155/162bpm [1659b/mi] 78cal 233/296W Add a comment
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-
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Hip Abduction With Band, 10 times each leg
Hip Abduction With Band Supine, 10 times each leg Clam with Band, 10 times each leg Side walk with band, 10 times each direction Side Walk with Band 2, 10 times each direction Lateral walk with exercise band, 10 times forwards and backwards Sit-down squat with band, 10 times Squat with band, 10 times Foam roller ITB stretch gentle, 10 times each leg Foam Roller Hamstring stretch, 10 times each leg Foam Roller Gastrocnemius Soleus, 10 times Foam Roller Gastrocnemius Soleus single leg, 10 times each leg Foam roller quadriceps, 10 times Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Split Summary
=== 1) 1mi - 8:46(8:46/mi) 125/145bpm [1096b/mi] 79cal 280/331W 2) 1mi - 8:52(8:52/mi) 150/164bpm [1329b/mi] 91cal 263/353W 3) 1mi - 8:49(8:49/mi) 155/158bpm [1367b/mi] 92cal 269/303W 4) 1mi - 8:58(8:58/mi) 155/161bpm [1389b/mi] 93cal 283/319W 5) 0.5mi - 4:32(9:04/mi) 154/156bpm [1397b/mi] 47cal 272/294W Add a comment
Split Summary
=== 1) 1mi - 8:44(8:44/mi) 134/148bpm [1171b/mi] 84cal 257/462W 2) 0.37mi - 3:16(8:45/mi) 145/150bpm [1270b/mi] 33cal 264/282W Add a comment
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-
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-
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Split Summary
=== 1) 1mi - 9:23(9:23/mi) 118/126bpm [1107b/mi] 80cal 242/333W 2) 1mi - 9:03(9:03/mi) 131/138bpm [1185b/mi] 84cal 276/320W 3) 1mi - 9:04(9:04/mi) 131/135bpm [1189b/mi] 82cal 251/298W 4) 0.65mi - 6:06(9:20/mi) 133/137bpm [1242b/mi] 56cal 278/303W Add a comment
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Split Summary
=== 1) 1mi - 9:22(9:22/mi) 134/149bpm [1255b/mi] 88cal 239/292W 2) 1mi - 9:44(9:44/mi) 146/153bpm [1421b/mi] 97cal 252/347W 3) 1mi - 9:27(9:27/mi) 150/155bpm [1418b/mi] 97cal 247/311W 4) 1mi - 9:40(9:40/mi) 149/157bpm [1440b/mi] 96cal 240/298W 5) 1mi - 9:24(9:24/mi) 163/177bpm [1533b/mi] 100cal 246/304W 6) 1mi - 10:05(10:05/mi) 169/174bpm [1703b/mi] 107cal 231/311W 7) 1mi - 10:04(10:04/mi) 166/179bpm [1672b/mi] 106cal 234/271W 8) 0.3mi - 3:16(10:48/mi) 158/165bpm [1705b/mi] 33cal 246/263W Add a comment
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Split Summary
=== 1) 1mi - 9:14(9:14/mi) 123/141bpm [1135b/mi] 82cal 267/312W 2) 1mi - 9:13(9:13/mi) 138/150bpm [1272b/mi] 90cal 275/356W 3) 0.51mi - 4:34(9:00/mi) 142/157bpm [1278b/mi] 45cal 254/275W Add a comment
Split Summary
=== 1) 1mi - 9:35(9:35/mi) 134/145bpm [1285b/mi] 91cal 234/278W 2) 0.1mi - 59(9:37/mi) 140/142bpm [1347b/mi] 10cal 243/265W Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Split Summary
=== 1) 1mi - 10:14(10:14/mi) 140/156bpm [1432b/mi] 96cal 226/264W 2) 0.65mi - 6:49(10:26/mi) 138/148bpm [1440b/mi] 63cal 221/288W Add a comment
Split Summary
=== 1) 0.36mi - 3:40(10:04/mi) 130/141bpm [1309b/mi] 32cal 117/249W Add a comment
Split Summary
=== 1) 0.21mi - 1:34(7:32/mi) 122/139bpm [919b/mi] 13cal 291/397W 2) 0.14mi - 1:29(10:47/mi) 137/140bpm [1476b/mi] 14cal 215/302W 3) 0.19mi - 1:30(7:41/mi) 145/154bpm [1114b/mi] 16cal 287/324W 4) 0.15mi - 1:31(10:21/mi) 140/155bpm [1449b/mi] 14cal 224/305W 5) 0.2mi - 1:30(7:35/mi) 144/147bpm [1091b/mi] 16cal 296/317W 6) 0.14mi - 1:30(10:36/mi) 141/148bpm [1495b/mi] 14cal 209/290W 7) 0.19mi - 1:31(7:50/mi) 144/155bpm [1127b/mi] 16cal 276/343W 8) 0.15mi - 1:30(10:07/mi) 151/155bpm [1527b/mi] 15cal 228/289W 9) 0.22mi - 1:43(7:54/mi) 147/151bpm [1161b/mi] 18cal 300/335W 10) 0.12mi - 1:16(10:47/mi) 147/149bpm [1585b/mi] 12cal 201/287W 11) 0.19mi - 1:30(8:02/mi) 148/151bpm [1188b/mi] 16cal 286/313W 12) 0.11mi - 1:31(14:14/mi) 145/150bpm [2065b/mi] 13cal 122/277W 13) 0.75mi - 5:59(8:00/mi) 146/154bpm [1169b/mi] 61cal 283/361W 14) 0.05mi - 1:58(39:22/mi) 123/148bpm [4842b/mi] 9cal 22/266W 15) 0.14mi - 1:03(7:45/mi) 128/150bpm [993b/mi] 7cal 293/426W 16) 0.04mi - 48(18:19/mi) 149/153bpm [2729b/mi] 7cal 115/301W 17) 0.16mi - 1:10(7:27/mi) 147/152bpm [1094b/mi] 12cal 281/320W 18) 0.08mi - 1:00(12:34/mi) 146/152bpm [1836b/mi] 9cal 180/291W 19) 0.13mi - 1:01(7:33/mi) 148/152bpm [1116b/mi] 11cal 315/345W 20) 0.09mi - 1:02(11:36/mi) 148/153bpm [1716b/mi] 10cal 196/317W 21) 0.13mi - 1:00(7:39/mi) 156/160bpm [1193b/mi] 11cal 290/339W 22) 0.07mi - 58(13:00/mi) 153/160bpm [1989b/mi] 9cal 162/286W 23) 0.13mi - 1:00(7:53/mi) 148/150bpm [1167b/mi] 10cal 295/320W 24) 0.09mi - 1:01(11:09/mi) 145/148bpm [1618b/mi] 9cal 203/316W 25) 0.13mi - 1:03(7:56/mi) 142/148bpm [1128b/mi] 10cal 297/332W 26) 0.12mi - 2:02(16:19/mi) 120/145bpm [1958b/mi] 13cal 98/286W Add a comment
Split Summary
=== 1) 0.13mi - 8:20(1:03:46/mi) 108/144bpm [6888b/mi] 47cal 11/118rpm Add a comment
Split Summary
=== 1) 0.48mi - 5:03(10:26/mi) 124/140bpm [1294b/mi] 44cal 223/297W Add a comment
Split Summary
=== 1) 1mi - 9:57(9:57/mi) 138/148bpm [1373b/mi] 95cal 232/366W 2) 0.28mi - 2:34(9:16/mi) 148/151bpm [1370b/mi] 26cal 246/251W Add a comment
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Hip Abduction With Band, 10 times each leg
Hip Abduction With Band Supine, 10 times each leg Clam with Band, 10 times each leg Side walk with band, 10 times each direction Side Walk with Band 2, 10 times each direction Lateral walk with exercise band, 10 times forwards and backwards Sit-down squat with band, 10 times Squat with band, 10 times Foam roller ITB stretch gentle, 10 times each leg Foam Roller Hamstring stretch, 10 times each leg Foam Roller Gastrocnemius Soleus, 10 times Foam Roller Gastrocnemius Soleus single leg, 10 times each leg Foam roller quadriceps, 10 times Add a comment
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1) 1mi - 8:48(8:48/mi) 130/145bpm [1145b/mi] 83cal 274/328W
2) 1mi - 8:36(8:36/mi) 149/154bpm [1282b/mi] 90cal 270/336W 3) 1mi - 8:31(8:31/mi) 152/159bpm [1294b/mi] 90cal 261/277W 4) 1mi - 8:51(8:51/mi) 151/158bpm [1335b/mi] 92cal 276/307W 5) 0.22mi - 1:57(8:56/mi) 155/156bpm [1384b/mi] 20cal 259/276W Add a comment
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1) 1mi - 9:21(9:21/mi) 116/124bpm [1085b/mi] 79cal 244/299W
2) 1mi - 9:54(9:54/mi) 122/126bpm [1208b/mi] 85cal 248/323W 3) 1mi - 9:33(9:33/mi) 124/129bpm [1183b/mi] 82cal 247/300W 4) 1mi - 9:43(9:43/mi) 125/129bpm [1215b/mi] 82cal 239/290W 5) 1mi - 9:50(9:50/mi) 126/132bpm [1239b/mi] 84cal 241/327W 6) 1mi - 9:51(9:51/mi) 127/131bpm [1251b/mi] 84cal 244/276W 7) 1mi - 9:21(9:21/mi) 129/136bpm [1206b/mi] 85cal 255/307W 8) 1mi - 10:00(10:00/mi) 128/139bpm [1279b/mi] 91cal 245/273W 9) 1mi - 10:22(10:22/mi) 129/142bpm [1338b/mi] 96cal 227/259W 10) 1mi - 11:16(11:16/mi) 128/137bpm [1443b/mi] 92cal 220/322W 11) 1mi - 11:05(11:05/mi) 132/142bpm [1463b/mi] 95cal 230/265W 12) 0.1mi - 1:15(11:57/mi) 130/132bpm [1553b/mi] 11cal 214/269W Add a comment
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1) 1mi - 9:10(9:10/mi) 162/178bpm [1484b/mi] 99cal 255/317W
2) 1mi - 9:21(9:21/mi) 185/192bpm [1729b/mi] 113cal 248/331W 3) 1mi - 9:04(9:04/mi) 185/192bpm [1678b/mi] 107cal 260/325W 4) 1mi - 8:52(8:52/mi) 184/188bpm [1633b/mi] 104cal 257/296W 5) 1mi - 9:02(9:02/mi) 185/189bpm [1671b/mi] 107cal 259/314W 6) 1mi - 9:31(9:31/mi) 166/186bpm [1581b/mi] 99cal 242/274W 7) 0.27mi - 2:28(9:12/mi) 189/195bpm [1740b/mi] 31cal 240/278W Add a comment
Hip Abduction With Band, 10 times each leg
Hip Abduction With Band Supine, 10 times each leg Clam with Band, 10 times each leg Side walk with band, 10 times each direction Side Walk with Band 2, 10 times each direction Lateral walk with exercise band, 10 times forwards and backwards Sit-down squat with band, 10 times Squat with band, 10 times Foam roller ITB stretch gentle, 10 times each leg Foam Roller Hamstring stretch, 10 times each leg Foam Roller Gastrocnemius Soleus, 10 times Foam Roller Gastrocnemius Soleus single leg, 10 times each leg Foam roller quadriceps, 10 times Add a comment
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Wed 13th Mar
Mar 13
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Thu 14th Mar
Mar 14
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Fri 15th Mar
Mar 15
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Sat 16th Mar
Mar 16
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Sun 17th Mar
Mar 17
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Mon 18th Mar
Mar 18
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Tue 19th Mar
Mar 19
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Add a comment
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1) 1mi - 8:05(8:05/mi) 139/154bpm [1124b/mi] 107cal 367/683W
2) 1mi - 8:58(8:58/mi) 152/157bpm [1362b/mi] 115cal 391/546W 3) 1mi - 9:16(9:16/mi) 140/157bpm [1296b/mi] 107cal 356/455W 4) 1mi - 9:37(9:37/mi) 141/152bpm [1356b/mi] 125cal 321/389W 5) 0.62mi - 5:41(9:12/mi) 141/147bpm [1297b/mi] 73cal 325/404W Add a comment
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GPS issues 4.27 miles not 3.71
1) 1mi - 12:21(12:21/mi) 146/157bpm [1804b/mi] 170cal 249/496W 2) 1mi - 8:22(8:22/mi) 155/161bpm [1298b/mi] 122cal 373/434W 3) 1mi - 8:35(8:35/mi) 153/163bpm [1313b/mi] 122cal 378/432W 4) 0.71mi - 6:16(8:50/mi) 160/167bpm [1414b/mi] 91cal 355/416W Add a comment
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1) 1mi - 8:54(8:54/mi) 142/154bpm [1264b/mi] 119cal 340/422W
2) 1mi - 8:54(8:54/mi) 153/158bpm [1361b/mi] 127cal 352/443W 3) 1mi - 11:35(11:35/mi) 135/155bpm [1564b/mi] 136cal 348/452W 4) 1mi - 8:58(8:58/mi) 132/142bpm [1184b/mi] 118cal 335/385W 5) 1mi - 9:24(9:24/mi) 131/138bpm [1232b/mi] 124cal 338/394W 6) 1mi - 10:08(10:08/mi) 133/142bpm [1347b/mi] 122cal 336/382W 7) 1mi - 8:59(8:59/mi) 126/133bpm [1132b/mi] 112cal 304/367W 8) 1mi - 9:24(9:24/mi) 126/132bpm [1184b/mi] 120cal 310/389W 9) 1mi - 10:10(10:10/mi) 128/137bpm [1302b/mi] 126cal 309/386W 10) 1mi - 10:41(10:41/mi) 128/146bpm [1368b/mi] 124cal 303/405W 11) 0.02mi - 15(12:12/mi) 139/139bpm [1696b/mi] 3cal 293/334W Add a comment
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1) 1mi - 9:01(9:01/mi) 128/139bpm [1153b/mi] 114cal 340/377W
2) 1mi - 9:27(9:27/mi) 138/148bpm [1303b/mi] 124cal 344/435W 3) 1mi - 9:04(9:04/mi) 149/155bpm [1352b/mi] 126cal 363/462W 4) 1mi - 8:45(8:45/mi) 148/157bpm [1295b/mi] 121cal 359/421W 5) 1mi - 8:42(8:42/mi) 152/155bpm [1322b/mi] 123cal 358/435W 6) 1mi - 9:01(9:01/mi) 148/155bpm [1334b/mi] 121cal 338/358W 7) 0.41mi - 4:05(10:02/mi) 143/147bpm [1435b/mi] 52cal 320/353W Add a comment
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