CottamRunner

M45

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About Me
I live in Cottam, Preston and run for the mighty Red Rose RRC. Always seeking to improve - be it my PBs or WAVA / age graded scores - but finding it tough after the birth of my son in October! Always tired! But love being a dad! Show More...

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Recent Blogs
2015 Round Up ...	Dec 2015
All change! Eek! ...	Nov 2015
Sub-19 ....	Sep 2015
GNR tales ...	Sep 2015
Full speed ahead for Newcastle ...	Sep 2015

My parkrun
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Recent Training
13th Apr	General	3mi	24:28
13th Apr	General	0.5mi	4:49
11th Apr	General	2.5mi	21:11
8th Apr	General	2.5mi	22:30
6th Apr	General	3.1mi	31:57

12 Month Benchmarks	Run
Mile	6:45
5k	21:34
5mi	34:52
10k	43:23
10mi	1:23:17
Half	1:49:49
20mi	2:50:08
Mara	3:52:07
50k	5:31:10

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Buddies (19)

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2007	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	PB	WB
60m	1			8										8 3:35/mi	NaN
200m	4			27 78.83										27 3:37/mi	78.83
400m	5			1:01 72.96		1:02 72.84			1:06 69.97					1:01 4:05/mi	72.96
800m	4			2:27 68.98						2:42 66.26				2:27 4:56/mi	68.98
1500m	3					5:11 69.47	5:08 70.67		5:13 70.60					5:08 5:30/mi	70.67
1mi	8			5:56 64.85							5:24 74.81		5:55 69.30	5:24 5:24/mi	74.81
3000m	1					11:11 69.10								11:11 6:00/mi	69.10
5km	149	22:15 57.93	20:30 63.70	19:47 66.00	19:44 66.61	19:02 69.56	19:18 69.10	19:54 67.50	18:57 71.41	18:39 73.10	18:51 72.86	19:58 69.31	19:43 70.72	18:39 6:00/mi	73.10
3.8mi	1												25:13 67.10	25:13 6:43/mi	67.10
6.4km	1					35:16 48.29								35:16 8:52/mi	48.29
4mi	14			26:29 63.93	25:38 66.41	24:41 69.40	25:01 68.97	25:34 68.00	25:29 68.73	25:09 70.17	24:36 72.28		26:37 67.85	24:36 6:09/mi	72.28
4.2mi	1										27:09 68.18			27:09 6:32/mi	68.18
4.2mi	1										28:10 66.36			28:10 6:42/mi	66.36
4.2mi	1								27:37 66.99					27:37 6:33/mi	66.99
4.4mi	1				27:57 66.71									27:57 6:24/mi	66.71
4.4mi	2								30:36 63.09	29:37 65.68				29:37 6:44/mi	65.68
4.5mi	4			30:00 63.73	47:12 40.71		28:55 67.30		29:35 66.77					28:55 6:26/mi	67.30
4.6mi	1												30:25 68.49	30:25 6:37/mi	68.49
4.8mi	3			33:32 60.67			31:15 66.21			33:05 63.96				31:15 6:32/mi	66.21
4.9mi	2			32:28 64.27		29:57 70.39								29:57 6:07/mi	70.39
5mi	20		34:33 61.40	33:07 64.30	31:45 67.38	31:14 68.86	31:32 68.64	33:19 65.93	31:28 69.81	31:20 70.65	32:16 69.14	37:50 59.43	36:29 62.12	31:14 6:15/mi	70.65
5.3mi	1				41:15 54.54									41:15 7:51/mi	54.54
9.6km	1					49:27 52.14								49:27 8:17/mi	52.14
10km	51		42:47 62.27	41:58 63.48	40:51 65.48	39:42 67.94	38:51 69.57	41:41 65.73	38:27 71.25	38:40 71.41	39:47 69.96	43:44 64.14	41:01 68.94	38:27 6:11/mi	71.41
7mi	1								47:36 65.80					47:36 6:48/mi	65.80
8.5mi	1								58:58 64.76					58:58 6:59/mi	64.76
10mi	11		1:10:24 62.56	1:09:04 64.01	1:06:59 66.29				1:06:28 68.04	1:07:26 67.58	1:11:46 64.01			1:06:28 6:39/mi	68.04
13.1mi	46		1:42:12 56.89	1:31:39 63.61	1:25:48 68.18	1:29:12 65.85	1:26:17 68.42	1:33:00 63.86	1:31:25 65.41	1:32:04 65.44	1:30:39 67.00	1:40:22 61.02		1:25:48 6:33/mi	68.42
13.9mi	1										1:39:01 65.35			1:39:01 7:07/mi	65.35
14mi	1							1:57:38 54.20						1:57:38 8:24/mi	54.20
15mi	1											1:52:29 62.89		1:52:29 7:30/mi	62.89
20mi	2					2:39:04 58.07	2:25:36 63.76							2:25:36 7:17/mi	63.76
24mi	1					6:00:46 31.11								6:00:46 15:02/mi	31.11
25mi	2					5:04:03 38.55		8:24:33 23.65						5:04:03 12:10/mi	38.55
26mi	1								5:29:48 37.71					5:29:48 12:41/mi	37.71
26.2mi	12			3:36:30 56.46	3:15:44 62.66	3:18:46 61.96	4:38:21 44.47	3:41:21 56.26	4:35:48 45.46			5:05:06 42.43		3:15:44 7:28/mi	62.66
50km	1							4:57:04 51.55						4:57:04 9:34/mi	51.55
36mi	1				5:13:22 58.32									5:13:22 8:42/mi	58.32
40mi	1					6:56:24 49.98								6:56:24 10:25/mi	49.98
40.4mi	1							7:29:00 47.43						7:29:00 11:07/mi	47.43
50mi	2					11:41:02 38.73			11:26:00 40.29					11:26:00 13:43/mi	40.29

2019		Result	WAVA	Distance
21 Sep	Cuerden Valley parkrun	24:16	57.46	5km
14 Sep	Cuerden Valley parkrun	24:15	57.50	5km
26 Jul	Scorcher Run Festival 5 Miles SB	36:29	62.12	5mi
26 Jun	CLAN Midsummer Mile - Race 3/3	6:08	66.85	1mi
26 Jun	Flaming Fast 5k - Race 3/3	22:25	62.20	5km
19 Jun	Flaming Fast 5k - Race 2/3	21:21	65.31	5km
19 Jun	CLAN Midsummer Mile - Race 2/3	6:06	67.22	1mi
15 Jun	South Manchester parkrun	20:47	67.09	5km
12 Jun	Preston Interclub (3/7) PB	25:13	67.10	3.75mi
9 Jun	Catforth 10k	43:52	64.46	10km
5 Jun	Flaming Fast 5k - Race 1/3 SB	19:43	70.72	5km
5 Jun	CLAN Midsummer Mile - Race 1/3 SB	5:55	69.30	1mi
25 May	South Manchester parkrun	20:17	68.74	5km
19 May	Great Manchester Run, 10k SB	41:01	68.94	10km
4 May	Blackpool parkrun	20:04	69.48	5km
2 May	Lytham Interclub (2/7) - Revised Route PB	30:25	68.49	4.6mi
28 Apr	Great Run Local Debdale Park	20:45	67.20	5km
27 Apr	South Manchester parkrun	20:41	67.41	5km
20 Apr	Preston parkrun	20:30	68.02	5km
13 Apr	Lytham Hall parkrun	20:21	68.52	5km
6 Apr	Millom parkrun	24:22	57.22	5km
3 Apr	Blackpool Interclub (1/7) SB	26:37	67.85	4mi
30 Mar	Preston parkrun	21:20	65.36	5km
23 Mar	Cuerden Valley parkrun	22:39	61.56	5km
27 Jan	Great Run Local Birchfields Park	22:07	63.04	5km
26 Jan	South Manchester parkrun	22:35	61.74	5km
19 Jan	South Manchester parkrun	22:27	62.11	5km
2018		Result	WAVA	Distance
24 Nov	Preston parkrun	22:00	63.38	5km
18 Nov	Hell of a Hill Marathon 5	5:15:40	41.01	26.2mi
17 Nov	Hell of a Hill Marathon 4 SB	5:05:06	42.43	26.2mi
10 Nov	Cuerden Valley parkrun	22:20	62.43	5km
3 Nov	Cuerden Valley parkrun	28:40	48.64	5km
20 Oct	Blackpool parkrun	22:58	60.25	5km
6 Oct	Rivington Trail Half Marathon	1:52:31	54.43	13.1mi
30 Sep	Run Preston 10K	45:39	61.45	10km
29 Sep	Cuerden Valley parkrun	24:38	56.18	5km
15 Sep	Cuerden Valley parkrun	25:57	53.33	5km
8 Sep	Cuerden Valley parkrun	24:58	55.43	5km
25 Aug	Bramhall parkrun	23:53	57.94	5km
18 Aug	Cuerden Valley parkrun	26:02	53.16	5km
11 Aug	Cuerden Valley parkrun	43:14	32.01	5km
4 Aug	Cheadle Hulme parkrun	22:50	60.60	5km
20 Jul	Scorcher Run Festival 5 Miles	38:39	58.18	5mi
20 Jul	Lancashire Scorcher Evening 5k	22:45	60.83	5km
19 Jul	Scorcher Run Festival 5 Miles	38:36	58.25	5mi
19 Jul	Lancashire Scorcher Evening 5k	22:11	62.38	5km
18 Jul	Scorcher Run Festival 5 Miles SB	37:50	59.43	5mi
18 Jul	Lancashire Scorcher Evening 5k	22:58	60.25	5km
17 Jul	Lancashire Scorcher Evening 5k	21:25	64.61	5km
7 Jul	Catforth 5k (2/3)	21:59	62.95	5km
23 Jun	South Manchester parkrun	21:30	64.36	5km
16 Jun	Cuerden Valley parkrun	24:22	56.79	5km
9 Jun	Cuerden Valley parkrun	24:10	57.26	5km
7 Jun	Cuerden Valley Park Badger Trail 1/3	46:27	60.39	10km
26 May	South Manchester parkrun	23:06	59.90	5km
20 May	Great Manchester Run, Half Marathon SB	1:40:22	61.02	13.1mi
20 May	Great Manchester Run, 10k	1:24:59	33.01	10km
13 May	Blacksticks Blue 10k SB	43:44	64.14	10km
12 May	Preston parkrun	22:27	61.64	5km
5 May	Cuerden Valley parkrun	22:08	62.52	5km
21 Apr	Cuerden Valley parkrun	21:35	64.11	5km
14 Apr	Cuerden Valley parkrun	21:47	63.53	5km
8 Apr	Greater Manchester Marathon 2-Leg Relay (Leg 2) PB	1:52:29	62.89	15mi
31 Mar	South Manchester parkrun SB	19:58	69.31	5km
24 Mar	South Manchester parkrun	20:32	67.39	5km
10 Mar	Preston parkrun	20:12	68.51	5km
3 Mar	Preston parkrun	20:55	66.16	5km
3 Feb	Cuerden Valley parkrun	23:49	58.10	5km
2017		Result	WAVA	Distance
31 Dec	Ribble Valley 10K	42:30	66.01	10km
30 Dec	Cuerden Valley parkrun	23:06	59.90	5km
23 Dec	Cuerden Valley parkrun	22:23	61.82	5km
25 Nov	Cuerden Valley parkrun	23:20	59.31	5km
21 Oct	Cuerden Valley parkrun	25:54	53.03	5km
8 Oct	NMAC 10,000m Championships PB	39:53	69.78	10000m
30 Sep	Lytham Hall parkrun SB	18:51	72.86	5km
24 Sep	Run Preston 10K SB	39:47	69.96	10km
16 Sep	Cuerden Valley parkrun	20:39	66.51	5km
10 Sep	Montane Trail 13 Delamere	1:34:43	64.13	13.1mi
9 Sep	Cuerden Valley parkrun	20:59	65.45	5km
6 Sep	Red Rose Interclub (7/7) PB	28:10	66.36	4.2mi
3 Sep	Garstang Half Marathon SB	1:30:39	67.00	13.1mi
2 Sep	Cuerden Valley parkrun	22:43	60.46	5km
26 Aug	Pilling 10k (race 4)	41:21	67.30	10km
19 Aug	Preston parkrun	19:37	70.01	5km
12 Aug	Cuerden Valley parkrun	27:21	50.22	5km
5 Aug	Cuerden Valley parkrun	20:59	65.45	5km
29 Jul	Salwick Scorcher 5M - Day 6	33:10	67.26	5mi
26 Jul	CLAN Midsummer Mile - Extra Race	5:46	70.06	1mi
22 Jul	Cuerden Valley parkrun	21:11	64.84	5km
9 Jul	St Annes Carnival 5k	19:18	71.16	5km
5 Jul	CLAN Midsummer Mile - Race 3/3 PB	5:24	74.81	1mi
1 Jul	Lostock Carnival 5k	18:53	72.73	5km
21 Jun	CLAN Midsummer Mile - Race 2/3	5:30	73.45	1mi
18 Jun	Freckleton Half Marathon	1:38:55	61.40	13.1mi
17 Jun	Cuerden Valley parkrun	22:18	61.59	5km
14 Jun	Preston Interclub (3/7) PB	27:09	68.18	4.16mi
10 Jun	Lytham Hall parkrun	19:38	69.96	5km
3 Jun	Cuerden Valley parkrun	20:37	66.62	5km
31 May	CLAN Midsummer Mile - Race 1/3	5:30	73.45	1mi
26 May	Burnley Lions 10k	43:20	64.22	10km
11 May	Lytham Interclub (2/7) SB	32:16	69.14	5mi
1 May	Avenham Park 5k	19:37	70.01	5km
15 Apr	Cuerden Valley parkrun	20:16	67.77	5km
8 Apr	Blackpool parkrun	19:11	71.60	5km
5 Apr	Blackpool Interclub (1/7) PB	24:36	72.28	4mi
1 Apr	Cuerden Valley parkrun	20:32	66.89	5km
25 Mar	Coniston 14 PB	1:39:01	65.35	13.9mi
18 Mar	Preston parkrun	19:46	69.48	5km
11 Mar	Preston parkrun	19:45	69.54	5km
4 Mar	Lancaster 5k Winter Series 5k - Race 4	19:44	69.60	5km
18 Feb	Cuerden Valley parkrun	22:17	61.64	5km
11 Feb	Preston parkrun	20:39	66.51	5km
29 Jan	St Anne's 10 Miler SB	1:11:46	64.01	10mi
21 Jan	Preston parkrun	21:11	64.84	5km
8 Jan	Garstang 10K	42:17	65.82	10km
2016		Result	WAVA	Distance
31 Dec	Cuerden Valley parkrun	23:16	59.03	5km
24 Dec	Cuerden Valley parkrun	23:19	58.90	5km
3 Dec	Great Langdale Christmas Pudding 10k	44:28	62.59	10km
26 Nov	Wesham 10K	44:39	62.33	10km
6 Nov	Derwentwater 10	1:13:57	62.12	10mi
29 Oct	Cuerden Valley parkrun	23:31	58.40	5km
9 Oct	Vernon's 4 mile race	26:09	67.48	4mi
8 Oct	Cuerden Valley parkrun	23:32	57.93	5km
1 Oct	Cuerden Valley parkrun	24:53	54.79	5km
24 Sep	Lytham Hall parkrun	20:27	66.66	5km
17 Sep	Cuerden Valley parkrun	21:53	62.30	5km
10 Sep	Great Langdale Half Marathon	1:46:44	56.45	13.1mi
7 Sep	Red Rose Interclub (7/7) PB	29:37	65.68	4.4mi
3 Sep	Cuerden Valley parkrun	23:03	59.14	5km
27 Aug	Cuerden Valley parkrun	22:27	60.72	5km
20 Aug	Cuerden Valley parkrun	25:12	54.10	5km
10 Aug	Chorley Interclub (6/7) SB	33:05	63.96	4.78mi
6 Aug	Cuerden Valley parkrun	22:07	61.64	5km
23 Jul	Cuerden Valley parkrun	22:14	61.32	5km
10 Jul	UKFast We Love Manchester 10k	42:09	65.51	10km
2 Jul	Cuerden Valley parkrun	21:55	62.20	5km
2 Jul	Mid Lancs T&F (Lancaster - 4) - 800m SB	2:42	66.26	800m
18 Jun	Cuerden Valley parkrun	33:27	40.75	5km
12 Jun	Catforth 10k	42:04	65.64	10km
11 Jun	Bendrigg 10k	40:25	68.32	10km
9 Jun	Lytham Interclub (3/7) SB	31:20	70.65	5mi
4 Jun	Preston parkrun	19:25	70.21	5km
28 May	Catforth 5k (1/3) PB	18:39	73.10	5km
22 May	Great Manchester Run SB	38:40	71.41	10km
14 May	Cuerden Valley parkrun	21:55	62.20	5km
11 May	Preston Interclub (2/7)	25:37	68.89	4mi
8 May	Blacksticks Blue 10k	41:50	66.01	10km
7 May	Preston parkrun	21:26	63.60	5km
2 May	Avenham Park 5k	25:43	53.01	5km
1 May	The Sherriff 10k	40:26	68.29	10km
30 Apr	Cuerden Valley parkrun	20:17	67.21	5km
23 Apr	Lytham Hall parkrun	19:15	70.82	5km
16 Apr	Preston parkrun	19:28	70.03	5km
9 Apr	Cuerden Valley parkrun	20:47	65.59	5km
6 Apr	Blackpool Interclub (1/7) SB	25:09	70.17	4mi
3 Apr	Darwen Heritage Half Marathon SB	1:32:04	65.44	13.1mi
26 Mar	Preston parkrun	22:58	59.36	5km
25 Mar	Caldervale 10 Mile Road Race	1:07:40	67.35	10mi
13 Mar	Sweatshop 10 SB	1:07:26	67.58	10mi
5 Mar	Preston parkrun	19:37	69.49	5km
21 Feb	NMAC 5k Road Championships	19:57	68.33	5km
13 Feb	Preston parkrun	20:15	67.32	5km
6 Feb	Cuerden Valley parkrun	21:01	64.87	5km
30 Jan	Preston parkrun	19:56	68.39	5km
23 Jan	Preston parkrun	19:46	68.97	5km
10 Jan	Garstang 10k	41:18	66.86	10km
2015		Result	WAVA	Distance
13 Dec	Longridge 7 mile race PB	47:36	65.80	7mi
8 Nov	Windmill 10k	42:41	64.69	10km
1 Nov	32nd Sweatshop Through the Villages Race PB	58:58	64.76	8.45mi
31 Oct	Preston parkrun	30:23	44.87	5km
18 Oct	Lytham Green Drive 5 mile road race	32:44	67.11	5mi
11 Oct	NMAC 10,000m Championships SB	39:57	68.58	10000m
27 Sep	Run Preston 5K	28:04	48.21	5km
27 Sep	Run Preston 10K	42:39	64.24	10km
26 Sep	Lancaster 5k Series: Race 5 SB	18:57	71.41	5km
19 Sep	Preston parkrun	21:11	63.88	5km
13 Sep	Great North Run SB	1:31:25	65.41	13.1mi
2 Sep	Red Rose Interclub (7/7) PB	27:37	66.99	4.22mi
29 Aug	Preston parkrun	30:28	44.42	5km
29 Aug	Lancaster 5k Series: Race 4	19:02	71.10	5km
22 Aug	Cuerden Valley parkrun	21:06	64.13	5km
15 Aug	Catforth 5k (3/3)	19:21	69.93	5km
1 Aug	Cuerden Valley parkrun	21:23	63.28	5km
25 Jul	Lakeland 50 PB	11:26:00	40.29	50mi
20 Jul	Wesham Interclub (5/7) SB	29:35	66.77	4.5mi
11 Jul	Preston parkrun	22:27	60.28	5km
21 Jun	Freckleton Half Marathon	1:32:51	64.40	13.1mi
10 Jun	Preston Interclub (3/7)	26:06	67.11	4mi
7 Jun	Lakeland Trails Coniston Marathon SB	4:35:48	45.46	26.2mi
3 Jun	Astley Park Trail Series race 2 SB	30:36	63.09	4.4mi
31 May	L50 Official Recce - Pooley Bridge to Ambleside	6:49:44	33.20	28mi
23 May	Cuerden Valley parkrun	21:24	63.23	5km
17 May	Montane Trail 26 - Howgills PB	5:29:48	37.71	26mi
14 May	Lytham Interclub (2/7)	32:37	67.35	5mi
10 May	Blacksticks Blue 10k	44:03	62.20	10km
9 May	Preston parkrun	20:26	66.23	5km
25 Apr	Preston parkrun	30:43	44.05	5km
18 Apr	Preston parkrun	22:59	58.88	5km
15 Apr	CHESTER SPRING 5 SB	31:28	69.81	5mi
11 Apr	Mid Lancs T&F (Blackpool - 1) - 1500m SB	5:13	70.60	1500m
11 Apr	Preston parkrun	21:56	61.70	5km
11 Apr	Mid Lancs T&F (Blackpool - 1) - 400m SB	1:06	69.97	400m
8 Apr	Blackpool Interclub (1/7) SB	25:29	68.73	4mi
6 Apr	Hollingworth Lake 5k	19:17	70.17	5km
4 Apr	Halewood 5k (April)	19:06	70.85	5km
22 Mar	Lincoln 10K PB	38:27	71.25	10km
15 Mar	Sweatshop 10 PB	1:06:28	68.04	10mi
7 Mar	Preston parkrun	19:34	69.16	5km
14 Feb	Cuerden Valley parkrun	21:19	63.48	5km
8 Feb	Winter Warmer 10k	42:17	64.79	10km
7 Feb	Preston parkrun	19:58	67.77	5km
18 Jan	Inskip Half Marathon	1:33:50	63.72	13.1mi
17 Jan	Preston parkrun	20:19	66.61	5km
11 Jan	Garstang 10k	42:34	64.36	10km
2014		Result	WAVA	Distance
29 Nov	Wesham 10k SB	41:41	65.73	10km
15 Nov	Preston parkrun	20:33	65.85	5km
9 Nov	L100 Official Recce - Coniston to Buttermere SB	8:24:33	23.65	25mi
1 Nov	Catton parkrun	20:13	66.93	5km
26 Oct	Fairclough 5 SB	33:19	65.93	5mi
25 Oct	Preston parkrun	22:50	59.26	5km
19 Oct	Green Drive Five	34:14	63.68	5mi
12 Oct	Royal Parks Half Marathon	1:37:00	61.23	13.1mi
27 Sep	Preston parkrun	22:25	59.92	5km
20 Sep	Preston parkrun	24:05	55.78	5km
7 Sep	Great North Run	2:18:35	42.85	13.1mi
3 Sep	Red Rose Interclub (6/6)	27:47	62.57	4mi
30 Aug	Blackpool Hilton Illuminations 10k	57:53	47.00	10km
16 Aug	Race the Train PB	1:57:38	54.20	14mi
28 Jun	Preston parkrun	21:31	62.43	5km
22 Jun	Freckleton Half Marathon	1:44:16	56.96	13.1mi
14 Jun	Preston parkrun	21:43	61.86	5km
26 May	Fishwick 5 Mile Trail Race	36:07	60.36	5mi
25 May	Great Eccleston Scouts Flat 4 Miler	25:39	67.77	4mi
24 May	Preston parkrun	21:47	61.67	5km
15 May	Lytham Interclub (2/6)	33:41	64.72	5mi
10 May	Cottam to Christie Ultramarathon PB	7:29:00	47.43	40.4mi
9 Apr	Blackpool Interclub (1/6) SB	25:34	68.00	4mi
6 Apr	Greater Manchester Marathon SB	3:41:21	56.26	26.2mi
23 Mar	Canalathon PB	4:57:04	51.55	50km
8 Mar	Bolton Hill Marathon day 1	4:14:59	48.84	26.2mi
23 Feb	Great North West Half Marathon	1:34:39	62.75	13.1mi
19 Jan	Inskip Derby Arms Half Marathon	1:36:27	61.57	13.1mi
5 Jan	Central Lancs New Year Half Marathon SB	1:33:00	63.86	13.1mi
1 Jan	Rockingham Parkrun SB	19:54	67.50	5km
2013		Result	WAVA	Distance
28 Dec	Rockingham Parkrun	20:04	66.94	5km
25 Dec	Claisebrook Cove Parkrun	20:08	66.72	5km
21 Dec	Rockingham Parkrun	20:12	66.50	5km
1 Dec	3-1-5 Lancaster Half Marathon	1:33:59	63.19	13.1mi
3 Nov	Lancaster Half Marathon	1:29:59	66.00	13.1mi
13 Oct	Blackpool Autumn Breaker 10k SB	38:51	69.57	10km
6 Oct	Royal Parks Half Marathon	1:26:39	68.13	13.1mi
29 Sep	Run Preston 10k	40:21	66.99	10km
15 Sep	Great North Run SB	1:26:17	68.42	13.1mi
1 Sep	Hilton Blackpool Half Marathon	1:28:06	67.01	13.1mi
31 Aug	Blackpool Hilton Illuminations 10k	56:37	47.74	10km
25 Aug	Fleetwood half marathon	1:31:12	64.73	13.1mi
14 Aug	Chorley Interclub (5/6) PB	31:15	66.21	4.78mi
7 Aug	Elletson Arms 10k (race 4)	40:40	66.47	10km
22 Jul	Wesham Interclub (4/6) PB	28:55	67.30	4.5mi
14 Jul	Windmill Half Marathon	1:34:21	62.57	13.1mi
7 Jul	St Anne's Carnival 5k	19:56	66.90	5km
6 Jul	Catforth 5KM SB	19:18	69.10	5km
16 Jun	Freckleton Half Marathon	1:36:12	61.37	13.1mi
5 Jun	Elletson Arms 10k (race 2)	41:00	65.93	10km
26 May	Great Manchester Run	41:39	64.90	10km
8 May	Kendal 10k	40:56	66.03	10km
5 May	Alan Seddon Thank You 10k	39:59	67.60	10km
2 May	Lytham Interclub (2/6) SB	31:32	68.64	5mi
28 Apr	Greater Manchester Marathon SB	4:38:21	44.47	26.2mi
27 Apr	Mid Lancs T&F (Blackpool - 1) - 1500m PB	5:08	70.67	1500m
10 Apr	Blackpool Interclub (1/6) SB	25:01	68.97	4mi
7 Apr	Lincoln 10k	39:15	68.87	10km
17 Mar	Trimpell 20 PB	2:25:36	63.76	20mi
10 Mar	Newton's Fraction Half Marathon	1:33:46	62.96	13.1mi
24 Feb	Great North West Half Marathon	1:28:37	66.62	13.1mi
20 Jan	Derby Arms Inskip Half Marathon	1:30:30	65.24	13.1mi
2012		Result	WAVA	Distance
4 Nov	Run 4 Fun Sydney 10k	39:47	67.94	10km
28 Oct	Preston Guild Half Marathon	2:01:25	48.62	13.1mi
7 Oct	Lytham Hall Autumn 5K	27:16	48.55	5km
30 Sep	Run Preston 10k	40:15	66.78	10km
16 Sep	Great North Run Half Marathon SB	1:29:12	65.85	13.1mi
2 Sep	Hilton Blackpool Half Marathon	1:31:50	63.96	13.1mi
1 Sep	Hilton Illuminations 10k	57:11	47.00	10km
28 Jul	Lakeland 50 SB	11:41:02	38.73	50mi
24 Jun	L50 Official Recce - Ambleside to Coniston	3:28:52	33.87	15.6mi
21 Jun	Aggie's Staircase Fell Race PB	35:16	48.29	6.4km
17 Jun	Freckleton Half Marathon	1:29:16	65.80	13.1mi
13 Jun	Preston Interclub (3/6) PB	29:57	70.39	4.9mi
4 Jun	Preston Diamond Jubilee 5k	19:19	68.54	5km
2 Jun	Mid Lancs T&F (Blackburn - 2) - 400m SB	1:02	72.84	400m
2 Jun	Mid Lancs T&F (Blackburn - 2) - 1500m SB	5:11	69.47	1500m
2 Jun	Catforth 5k (race 1 of 3) SB	19:02	69.56	5km
26 May	Dukeries ultra 40M PB	6:56:24	49.98	40mi
20 May	Worden Park 10k SB	39:42	67.70	10km
10 May	Lytham Interclub (2/6) PB	31:14	68.86	5mi
7 May	Preston Guild 5k	19:05	69.38	5km
6 May	Great Hameldon Hill Fell Race PB	49:27	52.14	9.6km
29 Apr	Greater Manchester Marathon	3:49:51	53.58	26.2mi
22 Apr	London Marathon SB	3:18:46	61.96	26.2mi
14 Apr	Mid Lancs T&F (Blackpool - 1) - 3000m PB	11:11	69.10	3000m
4 Apr	Blackpool Interclub (1/6) SB	24:41	69.40	4mi
1 Apr	L50 Official Recce - Pooley Bridge to Ambleside	6:51:51	32.44	28mi
25 Mar	Two Crosses PB	5:04:03	38.55	25mi
11 Mar	Blackpool Marathon	3:34:17	57.47	26.2mi
4 Mar	Trimpell 20 SB	2:39:04	58.07	20mi
26 Feb	Great North West Half Marathon	1:37:22	60.33	13.1mi
11 Feb	Anglezarke Amble PB	6:00:46	31.11	24mi
2011		Result	WAVA	Distance
27 Nov	L50 Official Recce - Ambleside to Coniston	3:04:29	38.34	15.6mi
20 Nov	Preston 10 miles SB	1:06:59	66.29	10mi
13 Nov	Lytham St Annes Windmill 10km	57:59	46.36	10km
6 Nov	Marriotts Way Ultra PB	5:13:22	58.32	36mi
16 Oct	Green Drive 5 SB	31:45	67.38	5mi
9 Oct	MBNA Chester Marathon PB	3:15:44	62.66	26.2mi
18 Sep	Great North Run Half Marathon PB	1:25:48	68.18	13.1mi
11 Sep	Robin Hood Half Marathon	1:33:24	62.63	13.1mi
4 Sep	Hilton Blackpool Half Marathon	1:32:04	63.54	13.1mi
3 Sep	Hilton Illuminations 10k	41:54	63.84	10km
28 Aug	Fleetwood Half Marathon	1:29:03	65.69	13.1mi
24 Jul	Elswick Express 10M	1:11:46	61.60	10mi
22 Jun	Harrock Hill PB	41:15	54.54	5.25mi
19 Jun	Freckleton Half Marathon	1:34:51	61.67	13.1mi
8 Jun	Preston Interclub (3/6) PB	27:57	66.71	4.37mi
15 May	Great Manchester Run SB	40:51	65.48	10km
10 May	Chernobyl 5k Night Series - Race 2/3 SB	19:44	66.61	5km
5 May	Lytham Interclub (2/6)	32:45	65.32	5mi
1 May	Keswick Half Marathon	1:37:49	59.80	13.1mi
6 Apr	Blackpool Interclub (1/6) SB	25:38	66.41	4mi
2 Apr	Pendle Fell Race (inc. Lancs Champs) SB	47:12	40.71	4.5mi
20 Mar	NYC Half Marathon	1:34:41	61.78	13.1mi
13 Mar	Twin Piers Half Marathon	1:33:49	62.35	13.1mi
27 Feb	Great North West Half Marathon	1:34:31	61.89	13.1mi
2010		Result	WAVA	Distance
21 Nov	Preston 10 miles SB	1:09:04	64.01	10mi
3 Oct	New Balance English Half Marathon	1:36:15	60.57	13.1mi
26 Sep	Run Preston 10K	43:49	60.80	10km
26 Sep	Run Preston 5K	22:38	57.69	5km
19 Sep	Great North Run	1:38:52	58.96	13.1mi
4 Sep	Blackpool Hilton Illuminations 10k Road Race SB	41:58	63.48	10km
1 Sep	Red Rose Interclub (6/6) SB	26:29	63.93	4mi
29 Aug	Mid Lancs T&F (Blackpool - MM) - 400m	1:03	70.64	400m
29 Aug	Mid Lancs T&F (Blackpool - MM) - 200m	27	78.83	200m
29 Aug	Mid Lancs T&F (Blackpool - MM) - 800m	2:28	68.52	800m
11 Aug	Chorley Interclub (5/6) SB	33:32	60.67	4.78mi
8 Aug	Chernobyl Challenge 10k,	42:39	62.47	10km
7 Aug	Mid Lancs T&F (Lancaster - 5) - 800m	2:27	68.98	800m
7 Aug	Mid Lancs T&F (Lancaster - 5) - 200m	27	78.83	200m
7 Aug	Mid Lancs T&F (Lancaster - 5) - 400m PB	1:01	72.96	400m
25 Jul	Riversway 5k	19:47	66.00	5km
24 Jul	Mid Lancs T&F (Hyndburn - 4) - 200m PB	27	78.83	200m
24 Jul	Mid Lancs T&F (Hyndburn - 4) - 400m	1:03	70.64	400m
24 Jul	Mid Lancs T&F (Hyndburn - 4) - 800m PB	2:27	68.98	800m
19 Jul	Wesham Interclub (4/6) SB	30:00	63.73	4.5mi
15 Jun	Chernobyl 5 km Series Race 3 SB	19:47	66.00	5km
9 Jun	Preston Interclub (3/6) SB	32:28	64.27	4.9mi
23 May	Edinburgh Marathon	3:39:27	55.70	26.2mi
11 Apr	Blackpool Marathon SB	3:36:30	56.46	26.2mi
21 Mar	St Annes 10 mile	1:10:55	62.11	10mi
28 Feb	Preston Docklands 5 SB	33:07	64.30	5mi
21 Feb	Great North West Half Marathon	1:33:48	62.15	13.1mi
8 Feb	The Fetch Fez: Hats for Haiti	21:04	59.77	3mi
7 Feb	Central Lancashire New Year Half-Marathon (Postponed from Jan 3rd) SB	1:31:39	63.61	13.1mi
9 Jan	Fetch Mile - The BIG one SB	5:56	64.85	1mi
9 Jan	Fetch BIG Mile - 60m Dash PB	8	NaN	60m
9 Jan	Fetch BIG mile - 200m race. PB	29	73.39	0.2km
2009		Result	WAVA	Distance
6 Dec	Guy's 10 SB	1:10:24	62.56	10mi
28 Nov	Wesham 10k SB	42:47	62.27	10km
22 Nov	The Best 5K SB	20:30	63.70	5km
18 Oct	Green Drive Five (inc. Lancashire AA 5 Mile Championships) SB	34:33	61.40	5mi
11 Oct	Blackpool to Fleetwood (Pier to Pier)	1:14:45	58.76	10mi
20 Sep	Great North Run SB	1:42:12	56.89	13.1mi
5 Sep	Blackpool Hilton Illuminations 10k	45:24	58.49	10km
2007		Result	WAVA	Distance
8 Jul	Run Preston 5k SB	22:15	57.93	5km

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	0	3	21	17	0	0	0	0	0	0	0	0	41
2023	20	30	50	75	100	2	32	2	25	21	7	50	415
2022	25	25	50	22	42	55	102	12	14	46	22	84	500
2021	50	75	75	100	100	100	100	100	100	75	75	50	1002
2020	69	11	0	50	105	152	250	106	112	60	17	70	1001
2019	38	100	131	120	85	41	43	27	37	3	3	3	631
2018	101	120	70	86	56	18	52	55	108	134	141	10	951
2017	113	104	147	112	106	124	100	150	113	54	27	105	1255
2016	141	123	130	129	121	62	57	47	101	69	39	104	1122
2015	128	152	138	82	129	208	130	100	102	114	130	150	1564
2014	186	130	127	93	79	47	18	124	124	80	64	126	1200
2013	165	127	115	109	62	100	111	175	157	102	100	51	1374
2012	100	129	144	163	131	193	142	100	100	100	100	100	1502
2011	101	76	102	93	107	100	100	159	207	145	105	19	1313
2010	122	85	117	110	83	75	64	110	65	63	76	31	1000
2009	3	0	12	6	19	36	68	63	84	64	72	75	500
2008	0	0	6	15	19	0	0	0	0	0	0	0	40
2007	0	0	0	0	0	0	12	13	0	13	16	0	55

Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30
2.2mi, 54:41 Run - General 1) 0.62mi - 15:46(25:22/mi) 91/120bpm [2309b/mi] 79cal 2.36/3.55mph 2) 0.62mi - 13:58(22:29/mi) 90/127bpm [2023b/mi] 61cal 2.67/6.45mph 3) 0.62mi - 18:55(30:26/mi) 98/117bpm [2982b/mi] 99cal 1.97/4.26mph 4) 0.32mi - 6:03(18:57/mi) 102/107bpm [1932b/mi] 30cal 3.17/3.76mph	2.5mi, 20:44 Run - General 1) 0.62mi - 5:07(8:14/mi) 130/144bpm [1071b/mi] 55cal 7.28/7.87mph 2) 0.62mi - 5:04(8:10/mi) 123/126bpm [1004b/mi] 50cal 7.35/7.6mph 3) 0.62mi - 5:07(8:14/mi) 152/179bpm [1252b/mi] 67cal 7.29/7.68mph 4) 0.62mi - 5:15(8:26/mi) 173/187bpm [1460b/mi] 82cal 7.11/7.78mph 5) 0.02mi - 10(7:15/mi) 179/180bpm [1299b/mi] 2cal 8.27/6.99mph	-	2.5mi, 21:37 Run - General 1) 0.62mi - 5:25(8:43/mi) 165/176bpm [1438b/mi] 77cal 6.88/7.91mph 2) 0.62mi - 5:33(8:57/mi) 162/174bpm [1449b/mi] 78cal 6.71/7.1mph 3) 0.62mi - 5:10(8:18/mi) 157/162bpm [1304b/mi] 70cal 7.22/7.6mph 4) 0.62mi - 5:19(8:34/mi) 155/159bpm [1328b/mi] 70cal 7/7.49mph 5) 0.02mi - 9(7:59/mi) 157/157bpm [1254b/mi] 2cal 7.51/7.12mph	-	-	3mi, 24:59 Run - General 1) 0.62mi - 4:22(7:01/mi) 130/138bpm [913b/mi] 47cal 8.55/11.65mph 2) 0.62mi - 5:18(8:31/mi) 136/142bpm [1159b/mi] 63cal 7.04/8.18mph 3) 0.62mi - 5:13(8:24/mi) 136/140bpm [1143b/mi] 60cal 7.14/7.72mph 4) 0.62mi - 5:28(8:48/mi) 140/146bpm [1233b/mi] 65cal 6.81/7.99mph 5) 0.54mi - 4:37(8:35/mi) 143/152bpm [1228b/mi] 56cal 6.99/9.73mph 0.5mi, 3:55 Run - General 1) 0.49mi - 3:55(8:03/mi) 126/134bpm [1014b/mi] 40cal 7.45/8.6mph
Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6
-	-	-	2.5mi, 21:40 Run - General 1) 0.62mi - 5:28(8:48/mi) 147/180bpm [1292b/mi] 69cal 6.82/7.33mph 2) 0.62mi - 5:21(8:37/mi) 150/156bpm [1292b/mi] 70cal 6.97/8.16mph 3) 0.62mi - 5:22(8:39/mi) 152/162bpm [1314b/mi] 70cal 6.94/7.7mph 4) 0.62mi - 5:17(8:31/mi) 159/174bpm [1353b/mi] 73cal 7.05/7.68mph 5) 0.02mi - 11(8:19/mi) 160/161bpm [1330b/mi] 2cal 7.22/6.91mph	2.5mi, 21:04 Run - General 1) 0.62mi - 5:13(8:24/mi) 139/144bpm [1168b/mi] 62cal 7.14/7.68mph 2) 0.62mi - 5:11(8:21/mi) 146/148bpm [1218b/mi] 66cal 7.19/7.53mph 3) 0.62mi - 5:05(8:10/mi) 143/151bpm [1168b/mi] 60cal 7.34/8.12mph 4) 0.62mi - 5:24(8:41/mi) 141/150bpm [1225b/mi] 62cal 6.91/8.2mph 5) 0.02mi - 11(9:22/mi) 149/149bpm [1396b/mi] 2cal 6.4/6.76mph	-	3.1mi, 31:57 Run - General 1) 0.62mi - 4:43(7:35/mi) 147/158bpm [1116b/mi] 59cal 7.9/10.12mph 2) 0.62mi - 5:35(8:59/mi) 146/152bpm [1312b/mi] 71cal 6.68/7.64mph 3) 0.62mi - 5:38(9:04/mi) 142/152bpm [1287b/mi] 69cal 6.62/7.16mph 4) 0.62mi - 5:46(9:17/mi) 150/182bpm [1394b/mi] 75cal 6.46/7.49mph 5) 0.6mi - 10:15(17:04/mi) 144/165bpm [2457b/mi] 111cal 3.52/15.4mph 0.5mi, 5:08 Run - General 1) 0.51mi - 5:08(10:09/mi) 145/156bpm [1472b/mi] 64cal 5.91/7.74mph
Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
-	2.5mi, 22:30 Run - General 1) 0.62mi - 5:36(9:00/mi) 129/140bpm [1162b/mi] 61cal 6.66/6.87mph 2) 0.62mi - 5:34(8:58/mi) 139/152bpm [1247b/mi] 68cal 6.69/7.16mph 3) 0.62mi - 5:33(8:57/mi) 144/149bpm [1288b/mi] 70cal 6.71/7.14mph 4) 0.62mi - 5:36(9:01/mi) 150/160bpm [1353b/mi] 73cal 6.65/6.99mph 5) 0.02mi - 10(8:02/mi) 154/155bpm [1237b/mi] 2cal 7.47/6.7mph	-	-	2.5mi, 21:11 Run - General 1) 0.62mi - 5:31(8:53/mi) 146/154bpm [1298b/mi] 70cal 6.75/7.18mph 2) 0.62mi - 5:16(8:29/mi) 149/154bpm [1263b/mi] 69cal 7.08/7.41mph 3) 0.62mi - 5:06(8:13/mi) 145/148bpm [1191b/mi] 65cal 7.31/7.62mph 4) 0.62mi - 5:07(8:14/mi) 150/153bpm [1234b/mi] 67cal 7.29/7.56mph 5) 0.02mi - 11(8:31/mi) 154/155bpm [1313b/mi] 2cal 7.04/7.22mph	-	3mi, 24:28 Run - General 1) 0.62mi - 4:26(7:08/mi) 140/161bpm [998b/mi] 53cal 8.42/10.52mph 2) 0.62mi - 5:19(8:33/mi) 153/189bpm [1309b/mi] 72cal 7.02/8.16mph 3) 0.62mi - 5:03(8:07/mi) 154/162bpm [1251b/mi] 68cal 7.38/8.2mph 4) 0.62mi - 5:18(8:31/mi) 169/187bpm [1440b/mi] 81cal 7.04/8.27mph 5) 0.52mi - 4:23(8:26/mi) 169/192bpm [1424b/mi] 67cal 7.12/8.81mph 0.5mi, 4:49 Run - General 1) 0.51mi - 4:49(9:30/mi) 131/145bpm [1245b/mi] 55cal 6.31/6.89mph
Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
-	-	-	-	-	-	-

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