Longwayround [LWR]

Last on at 1pm, 7th Dec 2024

M50 Lancashire

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STATUS I enjoy running. For the first time in years, I believe I can genuinely say this.

Red Rose RRC | Garstang Cycling Club

About Me
2024 goals: run when I can with the Plods' Running Club ride my bicycle to work on night shifts break the 30 minute 5k barrier again swim once a week A passionate cyclist and runner. Also a teacher, a dad, a lover of all good music (but none of that boom-tick-tick nonsense), a cats-owner and husband to the world's best wife (AKG). I'm quite a cunning linguist too. Regularly to be seen running or volunteering at Preston Parkrun. Original 2013 goals: sub-25 minute 5k (achieved at Preston Parkrun on 23 Feb) sub-55 minute 10k (achieved at Southport Mad Dog on 10 Feb with a 52'34 finish) sub-90 minute 10 mile Show More...

About Me

2024 goals:
run when I can with the Plods' Running Club
ride my bicycle to work on night shifts
break the 30 minute 5k barrier again
swim once a week

A passionate cyclist and runner. Also a teacher, a dad, a lover of all good music (but none of that boom-tick-tick nonsense), a cats-owner and husband to the world's best wife (AKG). I'm quite a cunning linguist too.
Regularly to be seen running or volunteering at Preston Parkrun.
Original 2013 goals:
sub-25 minute 5k (achieved at Preston Parkrun on 23 Feb)
sub-55 minute 10k (achieved at Southport Mad Dog on 10 Feb with a 52'34 finish)
sub-90 minute 10 mile

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Recent Blogs
Four year update	Jul 2024
On being touched. And on enjoying this running thing again.	Oct 2020
Hello again	Oct 2020
Dunwich Dynamo XXV	Jul 2017
You take the low road...	May 2017

My parkrun
Preston parkrun

Recent Training
11th Dec	General	17.8mi	1:35:02
10th Dec	General	3.2mi	50:20
4th Dec	General	1.5mi	22:06
3rd Dec	General	5mi	1:16:26
2nd Dec	General	22.4mi	1:41:44

12 Month Benchmarks	Run	Bike
Mile	10:29	2:23
5k	37:01	7:49
5mi	1:04:50	13:04
10k	1:21:52	16:23

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 373 Run 621 Swim 50

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Buddies (18)

Followers (9)

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+ 166 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2012	2013	2014	2015	2016	PB	WB
60m	1	11					11 4:55/mi	NaN
200m	2	37 59.20		38 58.47			37 4:58/mi	59.20
1500m	1			7:25 50.03			7:25 7:57/mi	50.03
1mi	2	7:30 52.70	6:52 57.98				6:52 6:52/mi	57.98
5km	49	25:56 51.80	23:01 58.79	25:12 53.70	27:23 49.78		23:01 7:25/mi	58.79
4mi	6		31:09 56.23	32:58 53.53			31:09 7:47/mi	56.23
4.5mi	1		37:20 52.91				37:20 8:18/mi	52.91
4.8mi	1		44:14 47.47				44:14 9:15/mi	47.47
4.9mi	1			36:44 59.07			36:44 7:30/mi	59.07
5mi	5		38:42 56.76		51:56 42.96	49:03 45.84	38:42 7:44/mi	56.76
6mi	1			53:15 49.66			53:15 8:53/mi	49.66
10km	5	59:45 45.53	51:45 52.94	55:11 49.65			51:45 8:20/mi	52.94
10mi	2	1:37:30 46.06	1:23:11 54.37				1:23:11 8:19/mi	54.37
20km	1			2:24:09 39.34			2:24:09 11:36/mi	39.34
13.1mi	3		1:58:04 50.64	2:04:41 47.96			1:58:04 9:01/mi	50.64
26.2mi	1			5:15:15 40.07			5:15:15 12:02/mi	40.07

2018		Result	WAVA	Distance
22 May	PETTS	25:32		8.8mi
15 May	PETTS	28:59		10mi
8 May	PETTS			10mi
1 May	PETTS	29:28		10mi
2017		Result	WAVA	Distance
20 Jun	PETTS	28:48		10mi
13 Jun	PETTS	28:42		10mi
30 May	PETTS	29:35		10mi
23 May	PETTS	28:45		10mi
16 May	PETTS	29:09		10mi
9 May	PETTS	30:36		10mi
2 May	PETTS	30:50		10mi
26 Apr	PETTS	33:43		10mi
2016		Result	WAVA	Distance
21 Jun	Thornton Cleveleys Interclub (4/7) SB	49:03	45.84	5mi
2015		Result	WAVA	Distance
30 Jun	Thornton Cleveleys Interclub (4/7) SB	51:56	42.96	5mi
4 May	Avenham Park 5k	29:32	46.51	5km
31 Jan	Preston parkrun SB	27:23	49.78	5km
17 Jan	Preston parkrun	27:30	49.57	5km
3 Jan	Preston parkrun	29:08	46.79	5km
1 Jan	Hanley parkrun	29:20	46.47	5km
2014		Result	WAVA	Distance
20 Dec	Preston parkrun	29:39	45.98	5km
22 Nov	Preston parkrun	27:31	49.54	5km
8 Nov	Preston parkrun	27:48	49.04	5km
1 Nov	Preston parkrun	29:37	46.03	5km
25 Oct	Preston parkrun	28:09	48.43	5km
18 Oct	Preston parkrun	36:45	37.10	5km
20 Sep	Preston parkrun	30:10	45.19	5km
31 Aug	RRRC Olympics 200m SB	38	58.47	200m
31 Aug	RRRC Olympics 1500 m PB	7:25	50.03	1500m
13 Aug	Chorley Interclub (5/6)			4.78mi
12 Jul	Tri Preston Go Tri 141 Duathlon 4/4			0km/4mi/2mi
28 Jun	Preston parkrun	27:18	49.94	5km
11 Jun	Preston Interclub (3/6) PB	36:44	59.07	4.9mi
8 Jun	Tri Preston Go Tri 141 Duathlon 3/4	29:56		0km/4mi/2mi
25 May	Edinburgh Marathon PB	5:15:15	40.07	26.2mi
10 May	Tri Preston Go Tri 141 Duathlon 2/4			0km/4mi/2mi
19 Apr	Preston parkrun	29:39	45.98	5km
9 Apr	Blackpool Interclub (1/6) SB	32:58	53.53	4mi
5 Apr	Preston parkrun	28:11	48.37	5km
30 Mar	Ron Hill Accrington 10k SB	55:11	49.65	10km
29 Mar	Preston parkrun	26:37	50.84	5km
22 Mar	Preston parkrun	26:25	51.23	5km
15 Mar	Preston parkrun	29:19	46.16	5km
8 Mar	Hanley parkrun	30:02	45.06	5km
23 Feb	Lostock 6 PB	53:15	49.66	6mi
1 Feb	Preston parkrun	36:28	37.11	5km
26 Jan	Stonehenge Stomp 20k PB	2:24:09	39.34	20km
19 Jan	Four Villages Half Marathon SB	2:04:41	47.96	13.1mi
18 Jan	Preston parkrun	27:31	49.18	5km
11 Jan	Mid-Lancs XC League	58:13	40.86	8.7km
4 Jan	Preston parkrun SB	25:12	53.70	5km
2013		Result	WAVA	Distance
7 Dec	Preston Parkrun	24:01	56.34	5km
3 Dec	Post-intervals mile PB	6:52	57.98	1mi
30 Nov	Walsall Arboretum parkrun	23:17	58.12	5km
23 Nov	British Athletics Cross Challenge - Liverpool (L&D #2)	50:56	52.70	9.8km
17 Nov	Preston 10 Mile PB	1:23:11	54.37	10mi
2 Nov	Hanley Parkrun			5km
20 Oct	Green Drive 5 PB	38:42	56.76	5mi
13 Oct	Vernon 4 miles	31:12	56.14	4mi
4 Sep	Red Rose Interclub (6/6)	32:26	54.00	4mi
14 Aug	Chorley Interclub (5/6) PB	44:14	47.47	4.78mi
10 Aug	Eastbourne parkrun	32:45	41.32	5km
3 Aug	Poole parkrun	24:28	55.31	5km
22 Jul	Wesham Interclub (4/6) PB	37:20	52.91	4.5mi
6 Jul	Preston Parkrun	25:03	54.02	5km
29 Jun	Preston Parkrun	24:06	56.15	5km
22 Jun	Walsall parkrun PB	23:01	58.79	5km
16 Jun	Freckleton Half Marathon PB	1:58:04	50.64	13.1mi
12 Jun	Preston Interclub (3/6)	31:15	56.05	4mi
8 Jun	Preston Parkrun			5km
1 Jun	Preston Parkrun	24:47	54.60	5km
26 May	Great Eccleston Scouts Flat 4 Miler PB	31:09	56.23	4mi
25 May	Preston Parkrun	32:38	41.47	5km
11 May	Preston Parkrun	24:00	56.38	5km
6 May	Avenham Park 5k (Guild 5k)	23:52	56.70	5km
5 May	Sherriff 10k PB	51:45	52.94	10km
2 May	Lytham Interclub (2/6)	39:40	55.38	5mi
27 Apr	Preston Parkrun	28:33	47.40	5km
20 Apr	Preston Parkrun	24:28	55.31	5km
16 Apr	Red Rose Road Runners Predicted Time Run	51:55	52.77	10km
13 Apr	Preston Parkrun	25:12	53.70	5km
10 Apr	Blackpool Interclub (1/6)	32:19	54.20	4mi
7 Apr	Motion in Mercia			92mi
23 Mar	Preston Parkrun	25:27	52.78	5km
16 Mar	Preston Parkrun	25:08	53.45	5km
2 Mar	Beacon Park, Skelmersdale (Mid-Lancs XC)	49:27	44.09	5mi
2 Mar	Preston Parkrun	41:46	32.16	5km
23 Feb	Preston Parkrun	24:23	55.09	5km
10 Feb	Southport Mad Dog 10K	52:34	51.75	10km
2 Feb	Preston Parkrun	42:03	31.95	5km
6 Jan	Central Lancashire New Year Half Marathon	2:05:46	47.22	13.1mi
2012		Result	WAVA	Distance
18 Nov	Preston 10 Mile SB	1:37:30	46.06	10mi
17 Nov	Preston Parkrun	26:58	49.81	5km
10 Nov	The BIG Fetch Mile 60m PB	11		60m
10 Nov	The BIG Fetch Mile 200m PB	37	59.20	200m
10 Nov	The BIG Fetch Mile SB	7:30	52.70	1mi
27 Oct	Preston Parkrun	28:38	46.91	5km
13 Oct	Walsall Parkrun	25:56	51.80	5km
30 Sep	Run Preston 10k SB	59:45	45.53	10km
21 Jul	Preston Parkrun	26:14	51.21	5km
7 Jul	Hanley parkrun	26:19	51.04	5km
23 Jun	Walsall parkrun SB	25:56	51.80	5km
16 Jun	Preston Parkrun	26:56	49.87	5km
19 May	Preston parkrun #2	28:05	47.83	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	0	1.2	1.3	3.6	5.5	4.4	0	0	1.2	1.3	0	18.5
2024	8	1	0	10	36	20	43	41	16	27	11	10	224
2024	0	0	0	86	8	36	29	11	8	44	99	40	360
2023	0	1	3	0	0	0	0	0	0	0	0	0	4
2023	0	5	3	39	28	0	0	0	0	0	0	9	83
2023	6	0	6	0	0	0	47	0	0	0	0	0	59
2022	0	0	0	0	0	0	0	4	0	0	0	0	4
2022	2.5	1	0	0	0	0	0	0	0	0	0	0	3.5
2022	0	0	0	0	0	7	59	20	45	50	48	17	246
2022	109	22	8	76	45	0	0	78	0	12	79	14	444
2021	3	8	3	0	0	2	0	0	0	0	0	0	16
2021	0	0	0	6	0	0	0	0	0	4	0	13	22
2020	0	0	0	14	13	0	0	0	0	19	6	0	52
2020	110	39	108	196	112	11	79	89	121	0	19	0	883
2019	117	31	49	139	114	60	150	26	79	122	75	38	1002
2018	0	0	0	4	0	0	0	0	0	0	0	0	4
2018	0	0	0	3	0	0	0	0	0	0	0	0	3
2018	122	285	338	201	450	416	213	35	112	334	51	130	2688
2017	0	6.5	0	0	0	0	0	0	0	0	1.9	0	8.4
2017	5	13	0	0	0	0	0	0	0	0	11	0	29
2017	617	367	135	232	398	453	334	96	324	71	120	75	3222
2016	3	6	4	0	0	7	0	0	0	5	0	0	25
2016	9	0	5	0	0	34	23	13	0	7	4	5	100
2016	131	144	215	164	28	129	62	140	83	94	41	21	1251
2015	0	0	0	0	8	4	10	0	0	9	0	0	30
2015	0	0	0	0	0	0	0	0	0	0	0	1.1	1.1
2015	35	13	18	20	31	42	13	34	52	48	57	0	364
2015	124	79	26	146	129	163	378	69	183	178	67	6	1547
2014	0	0	0	0	9	0	0	0	3	0	0	0	12
2014	2.3	0	0	0.5	0	0	0	0	0	0	0	0	2.8
2014	89	83	78	110	80	34	21	9	43	23	36	13	621
2014	73	29	84	54	34	235	169	74	115	92	108	84	1153
2013	0	0	0	0	0	0	14	0	0	0	0	0	14
2013	2.1	1.6	1.2	0.6	0.3	1.2	0.3	0	0	0.7	0	0	7.9
2013	51	42	60	53	92	88	41	83	73	95	64	52	795
2013	173	248	92	154	117	70	179	154	138	92	7	29	1455
2012	0	0	0	0	0	6	0	0	0	0	0	0	6
2012	0	0	0	0	0	0	0.6	0	0.4	0.5	0.6	1	3.1
2012	0	17	47	37	83	108	93	32	10	38	37	72	573
2012	0	15	116	0	39	56	4	135	175	131	80	137	888
2011	0	0	0	0	0	6	17	0	0	0	0	0	24
2011	40	66	24	96	31	232	112	100	42	10	11	0	765
2010	4	0	0	0	0	0	0	0	0	0	0	0	4
2010	0	92	0	0	0	0	0	27	0	0	0	4	124
2009	0	0	0	0	0	0	0	0	4	0	0	0	4
2009	0	0	43	12	14	2	16	47	103	14	0	0	251
2008	55	14	10	16	62	18	34	2	0	36	39	3	290
2007	0	0	0	0	0	0	0	0	0	0	0	15	15

Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20
5.8mi, 25:15 Bike - General 1) 9.39km - 25:15(2:41/km) 144/158bpm [387b/km] 374cal 65/97rpm 22.31/43.8kmph Add a comment 5.4mi, 27:22 Bike - General 1) 8.63km - 27:22(3:10/km) 137/153bpm [434b/km] 377cal 69/100rpm 18.93/41.75kmph Add a comment	5.4mi, 25:46 Bike - General 1) 8.64km - 25:46(2:59/km) 135/156bpm [403b/km] 343cal 65/98rpm 20.12/42.93kmph Add a comment	-	-	0mi, 2:00:31 Cross - Strength 1) 0km - 2:00:31(0/km) 97/120bpm [INFb/km] 739cal Add a comment 1.3mi, 19:38 Run - General 1) 2.09km - 19:59(9:33/km) 6.3/0kmph 2) 0.01km - 15(22:44/km) 3.47/0kmph Add a comment	-	-
Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27
5.4mi, 28:45 Bike - General 1) 8.72km - 28:45(3:18/km) 140/155bpm [462b/km] 410cal 18.2/36.78kmph Add a comment	5.6mi, 27:11 Bike - General 1) 9.05km - 27:11(3:00/km) 138/161bpm [415b/km] 383cal 19.98/39.91kmph Add a comment 5.4mi, 28:23 Bike - General 1) 8.69km - 28:23(3:16/km) 124/144bpm [405b/km] 325cal 18.37/36.51kmph Add a comment	5.4mi, 26:58 Bike - General 1) 8.64km - 26:58(3:07/km) 127/143bpm [397b/km] 336cal 19.21/39.91kmph Add a comment	-	0mi, 30:25 Cross - Rowing - Indoor 1) 0km - 30:25(0/km) 126/143bpm [INFb/km] 245cal Add a comment	-	-
Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4
-	4.4mi, 1:03:09 Run - General 1) 1.26km - 9:59(7:54/km) 6.99/0kmph 2) 0.26km - 2:00(7:47/km) 7.74/0kmph 3) 0.1km - 1:00(10:12/km) 5.87/0kmph 4) 0.05km - 20(6:10/km) 9.17/0kmph 5) 0.06km - 40(10:56/km) 5.93/0kmph 6) 0.06km - 20(6:04/km) 9.18/0kmph 7) 0.07km - 40(9:08/km) 6.9/0kmph 8) 0.05km - 20(6:32/km) 8.76/0kmph 9) 0.07km - 40(9:48/km) 6.31/0kmph 10) 0.05km - 20(6:10/km) 9.23/0kmph 11) 0.07km - 40(9:57/km) 6.36/0kmph 12) 0.59km - 5:00(8:33/km) 7.01/0kmph 13) 0.59km - 5:00(8:30/km) 7.03/0kmph 14) 0.63km - 5:00(7:54/km) 7.59/0kmph 15) 0.52km - 5:00(9:40/km) 6.22/0kmph 16) 0.07km - 30(6:51/km) 8.43/0kmph 17) 0.1km - 1:00(10:12/km) 5.98/0kmph 18) 0.07km - 30(7:03/km) 8.28/0kmph 19) 0.1km - 1:00(9:37/km) 6.3/0kmph 20) 0.07km - 30(6:51/km) 8.86/0kmph 21) 0.1km - 1:00(10:25/km) 5.84/0kmph 22) 0.07km - 30(6:51/km) 8.61/0kmph 23) 0.09km - 1:00(10:38/km) 5.77/0kmph 24) 0.98km - 10:00(10:15/km) 5.86/0kmph 25) 0.95km - 10:14(10:46/km) 5.59/0kmph Add a comment	-	-	22.4mi, 1:41:44 Bike - General 1) 36.08km - 1:41:44(2:49/km) 147/160bpm [415b/km] 1365cal 75/106rpm 21.28/48.57kmph Add a comment	5mi, 1:16:26 Run - General 1) 5.85km - 54:59(9:24/km) 6.39/0kmph 2) 0.16km - 1:00(6:20/km) 9.4/0kmph 3) 0.2km - 2:00(10:06/km) 5.99/0kmph 4) 0.15km - 1:00(6:32/km) 9.1/0kmph 5) 0.2km - 2:00(9:51/km) 6.11/0kmph 6) 0.15km - 1:00(6:48/km) 8.86/0kmph 7) 0.19km - 2:00(10:42/km) 5.64/0kmph 8) 0.11km - 1:00(9:10/km) 6.64/0kmph 9) 0.15km - 2:00(13:31/km) 4.47/0kmph 10) 0.11km - 1:00(9:05/km) 6.54/0kmph 11) 0.15km - 2:00(13:48/km) 4.41/0kmph 12) 0.44km - 5:00(11:20/km) 5.3/0kmph 13) 0.13km - 1:57(14:40/km) 4.18/0kmph Add a comment	1.5mi, 22:06 Run - General 1) 2.17km - 19:59(9:12/km) 6.53/0kmph 2) 0.21km - 2:17(10:40/km) 5.68/0kmph Add a comment
Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11
-	-	-	-	-	3.2mi, 50:20 Run - General 1) 5.15km - 50:20(9:47/km) 145/175bpm [1418b/km] 517cal 64/71rpm 203/606W 6.14/15.6kmph Add a comment	17.8mi, 1:35:02 Bike - General 1) 28.63km - 1:35:02(3:19/km) 148/166bpm [491b/km] 1300cal 72/101rpm 18.07/47.23kmph Add a comment

Longwayround [LWR]

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