Free training log and race listings for runners, bikers and swimmers

About Me
Dec 2020 - Kept running each year until I got injured. Learned more about heart rate training and currently building a good aerobic base. The biggest thing to overcome with this approach is the ~~strava~~ ego having slowed down at the start to nearly 12 min/mile; thankfully I've got over that now and am improving 2011 - Big learning year - trained too hard at the start and got injured. Had a great race in May. Hadn't learnt my lesson from the start of the year so tried a P Show More...

About Me

Dec 2020 - Kept running each year until I got injured. Learned more about heart rate training and currently building a good aerobic base. The biggest thing to overcome with this approach is the ~~strava~~ ego having slowed down at the start to nearly 12 min/mile; thankfully I've got over that now and am improving

2011 - Big learning year - trained too hard at the start and got injured. Had a great race in May. Hadn't learnt my lesson from the start of the year so tried a P

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Recent Blogs
It's been 10 years since I've heard shouts of c'mon on Fetchie	Feb 2022
ITB - Irritating Torturous Bollo@#s	Feb 2012
Mad Race at Southport MadDog	Feb 2012
Normality resumed.....	Jan 2012
Britain's got me in a que.....	Jan 2012

Recent Training
28th May	Strength	0mi	1:00:16
27th May	General	9mi	1:21:09
26th May	General	2.2mi	22:57
25th May	General	6.9mi	1:02:21
24th May	General	8.1mi	1:14:34

12 Month Benchmarks	Run	Bike
Mile	6:40	2:56
5k	22:00	10:02
5mi	40:12	17:12
10k	50:33	22:34
10mi	1:23:03	1:10:23
Half	1:50:46	1:59:50

Recent Pictures	Show more

Recent Threads
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Buddies (13)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2022
5km	2	22:53 7:22/mi	56.33		22:53 56.33
7km	1	32:25 7:27/mi	56.11		32:25 56.11
5mi	3	34:42 6:56/mi	60.82		35:59 58.65	34:42 60.82
10km	1	42:38 6:52/mi	62.02			42:38 62.02
10mi	4	1:13:10 7:19/mi	59.82	1:26:27 50.61	1:13:10 59.82		1:17:53 58.99
13.1mi	1	1:41:51 7:46/mi	56.93		1:41:51 56.93
26.2mi	1	4:47:05 10:57/mi	42.35		4:47:05 42.35

2022		Result	WAVA	Distance
26 Mar	Monsal Trail Half Marathon - SATURDAY		0.00	13.1mi
19 Feb	Rhyl 10 SB	1:17:53	58.99	10mi
2012		Result	WAVA	Distance
12 Feb	Southport Mad Dog 10k PB	42:38	62.02	10km
8 Jan	Hit The Trail PB	34:42	60.82	5mi
2011		Result	WAVA	Distance
24 Dec	Woodbank parkrun PB	22:53	56.33	5km
11 Dec	Stockport 10 PB	1:13:10	59.82	10mi
20 Nov	Conwy Half Marathon PB	1:41:51	56.93	13.1mi
6 Nov	Abergele 5 SB	35:59	58.65	5mi
22 Oct	Woodbank parkrun	23:02	55.96	5km
9 Oct	MBNA Chester Marathon PB	4:47:05	42.35	26.2mi
10 Jul	Debdale Grand Prix PB	32:25	56.11	7km
22 May	Llandudno 10 mile race	1:17:31	56.44	10mi
9 Jan	Hit The Trail	40:05	52.58	5mi
2010		Result	WAVA	Distance
12 Dec	Stockport 10 SB	1:26:27	50.61	10mi

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	1	0	0	0	14	0	0	0	0	0	0	0	15
2023	124	110	127	68	81	0	0	0	0	0	0	0	510
2023	28	0	0	0	0	0	0	0	0	0	0	0	28
2022	6	0	4	0	7	13	2	8	10	0	0	8	58
2022	165	165	147	0	52	114	157	156	95	67	44	59	1221
2022	9	14	189	181	97	84	69	82	125	68	139	14	1071
2021	0	5	9	12	0	24	19	38	14	1	0	3	125
2021	184	190	210	225	177	87	3	16	48	58	81	108	1386
2021	60	14	0	0	21	11	21	24	99	82	97	0	429
2020	0	0	0	0	0	0	0	78	128	171	165	184	727
2020	0	0	0	0	0	0	0	0	12	0	15	0	27
2019	0	0	0	0	79	96	12	19	33	0	0	0	239
2019	0	0	0	0	81	76	137	104	13	40	0	0	452
2018	17	14	8	11	44	22	26	31	21	22	3	0	218
2017	38	34	64	96	104	47	71	77	43	68	94	47	783
2017	0	0	27	0	0	0	0	0	0	0	0	0	27
2016	2	11	0	7	2	27	31	34	16	16	25	28	199
2016	172	154	179	98	179	7	4	10	18	0	0	0	822
2015	99	102	129	38	12	20	3	31	20	13	14	35	514
2015	129	130	85	164	112	228	178	106	227	227	112	76	1774
2014	9	0	0	17	10	0	4	0	26	13	10	29	116
2014	0	0	0	0	0	0	0	0	0	0	95	75	170
2013	0	0	0	0	0	0	5	3	0	9	3	16	37
2012	143	113	162	35	38	78	27	0	0	1	0	0	597
2011	125	102	58	37	116	143	46	62	81	109	107	89	1074
2011	0	0	0	0	0	0	0	0	0	6	0	0	6
2010	0	0	0	0	0	0	0	0	0	12	41	43	95
2007	0	0	0	6	0	0	0	0	0	0	0	0	6

Mon 1st May May 1	Tue 2nd May May 2	Wed 3rd May May 3	Thu 4th May May 4	Fri 5th May May 5	Sat 6th May May 6	Sun 7th May May 7
5.1mi, 51:57 Run - General Split Summary === 1) 1mi - 10:20(10:20/mi) 132/142bpm [1365b/mi] 108cal 5.8/7.89mph 2) 1mi - 9:57(9:57/mi) 138/148bpm [1373b/mi] 108cal 6.03/7.18mph 3) 1mi - 10:40(10:40/mi) 140/147bpm [1492b/mi] 113cal 5.63/8.64mph 4) 1mi - 10:05(10:05/mi) 143/150bpm [1443b/mi] 109cal 5.95/7.08mph 5) 1mi - 10:12(10:12/mi) 143/150bpm [1458b/mi] 107cal 5.89/6.74mph 6) 0.09mi - 43(8:21/mi) 142/153bpm [1187b/mi] 7cal 7.18/11.35mph Add a comment	0mi, 36:47 Cross - Strength Add a comment	4.1mi, 42:07 Run - General Split Summary === 1) 1mi - 10:53(10:53/mi) 124/134bpm [1349b/mi] 98cal 5.51/7.43mph 2) 1mi - 9:47(9:47/mi) 139/146bpm [1359b/mi] 109cal 6.14/7.81mph 3) 1mi - 10:30(10:30/mi) 137/146bpm [1439b/mi] 109cal 5.71/6.78mph 4) 1mi - 10:10(10:10/mi) 142/148bpm [1443b/mi] 110cal 5.91/6.95mph 5) 0.09mi - 47(9:03/mi) 140/142bpm [1267b/mi] 7cal 6.63/6.64mph Add a comment	4.1mi, 40:16 Run - General Split Summary === 1) 1mi - 9:26(9:26/mi) 131/140bpm [1236b/mi] 100cal 6.36/7.14mph 2) 1mi - 9:48(9:48/mi) 141/147bpm [1383b/mi] 111cal 6.12/6.89mph 3) 1mi - 10:08(10:08/mi) 143/148bpm [1449b/mi] 115cal 5.92/7.78mph 4) 1mi - 10:06(10:06/mi) 147/156bpm [1485b/mi] 118cal 5.94/6.3mph 5) 0.08mi - 48(9:49/mi) 146/149bpm [1432b/mi] 9cal 6.12/6.28mph Add a comment	-	7.2mi, 1:07:14 Run - General Split Summary === 1) 1mi - 10:21(10:21/mi) 134/143bpm [1387b/mi] 113cal 5.8/6.85mph 2) 1mi - 9:38(9:38/mi) 144/155bpm [1387b/mi] 113cal 6.23/7.68mph 3) 1mi - 9:30(9:30/mi) 149/159bpm [1415b/mi] 114cal 6.32/7.37mph 4) 1mi - 9:42(9:42/mi) 152/164bpm [1475b/mi] 118cal 6.18/7.16mph 5) 1mi - 9:17(9:17/mi) 157/170bpm [1457b/mi] 115cal 6.46/7.7mph 6) 1mi - 8:53(8:53/mi) 166/176bpm [1476b/mi] 123cal 6.75/7.76mph 7) 1mi - 8:18(8:18/mi) 173/180bpm [1435b/mi] 120cal 7.23/9.52mph 8) 0.23mi - 1:35(6:52/mi) 182/186bpm [1251b/mi] 24cal 8.73/8.66mph Add a comment	0mi, 59:02 Cross - Strength Add a comment
Mon 8th May May 8	Tue 9th May May 9	Wed 10th May May 10	Thu 11th May May 11	Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14
4.1mi, 40:34 Run - General Split Summary === 1) 1mi - 9:37(9:37/mi) 131/139bpm [1260b/mi] 102cal 6.24/7.2mph 2) 1mi - 9:48(9:48/mi) 140/145bpm [1371b/mi] 109cal 6.13/6.85mph 3) 1mi - 10:32(10:32/mi) 140/146bpm [1474b/mi] 113cal 5.7/6.57mph 4) 1mi - 10:08(10:08/mi) 143/148bpm [1450b/mi] 111cal 5.92/6.53mph 5) 0.05mi - 29(10:32/mi) 140/143bpm [1476b/mi] 4cal 5.69/5.97mph Add a comment	-	8mi, 1:18:21 Run - General Split Summary === 1) 1mi - 9:54(9:54/mi) 132/141bpm [1307b/mi] 106cal 6.06/7.08mph 2) 1mi - 9:44(9:44/mi) 140/146bpm [1364b/mi] 109cal 6.16/6.85mph 3) 1mi - 10:15(10:15/mi) 140/147bpm [1436b/mi] 110cal 5.85/6.72mph 4) 1mi - 10:13(10:13/mi) 144/151bpm [1472b/mi] 112cal 5.87/6.93mph 5) 1mi - 9:53(9:53/mi) 151/156bpm [1493b/mi] 113cal 6.07/7.18mph 6) 1mi - 9:35(9:35/mi) 154/164bpm [1475b/mi] 114cal 6.27/7.85mph 7) 1mi - 9:26(9:26/mi) 153/159bpm [1443b/mi] 110cal 6.36/7.64mph 8) 1mi - 9:17(9:17/mi) 157/162bpm [1459b/mi] 114cal 6.46/7.08mph 9) 0mi - 2(9:24/mi) 155/155bpm [1456b/mi] 6.38/6.24mph Add a comment	3.1mi, 32:36 Run - General Split Summary === 1) 1mi - 10:36(10:36/mi) 122/135bpm [1294b/mi] 90cal 5.66/7.89mph 2) 1mi - 11:17(11:17/mi) 127/138bpm [1434b/mi] 98cal 5.31/7.24mph 3) 1mi - 10:14(10:14/mi) 135/143bpm [1382b/mi] 97cal 5.86/6.78mph 4) 0.05mi - 28(9:44/mi) 136/137bpm [1324b/mi] 4cal 6.16/6.22mph Add a comment	-	-	-
Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18	Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21
4.1mi, 42:48 Run - General Split Summary === 1) 1mi - 11:33(11:33/mi) 128/145bpm [1478b/mi] 105cal 5.19/8.37mph 2) 1mi - 10:17(10:17/mi) 141/152bpm [1450b/mi] 115cal 5.83/7.12mph 3) 1mi - 9:57(9:57/mi) 150/158bpm [1494b/mi] 122cal 6.03/7.72mph 4) 1mi - 10:18(10:18/mi) 152/160bpm [1566b/mi] 125cal 5.82/7.45mph 5) 0.07mi - 42(10:26/mi) 148/149bpm [1544b/mi] 7cal 5.75/5.93mph Add a comment	0mi, 27:23 Cross - Strength Add a comment	9.1mi, 1:27:00 Run - General Split Summary === 1) 1mi - 9:46(9:46/mi) 140/148bpm [1368b/mi] 113cal 6.14/7.1mph 2) 1mi - 9:40(9:40/mi) 147/153bpm [1422b/mi] 117cal 6.2/6.78mph 3) 1mi - 10:10(10:10/mi) 148/162bpm [1505b/mi] 120cal 5.9/7.24mph 4) 1mi - 9:42(9:42/mi) 152/158bpm [1474b/mi] 116cal 6.19/6.76mph 5) 1mi - 9:45(9:45/mi) 153/159bpm [1491b/mi] 115cal 6.16/6.85mph 6) 1mi - 8:54(8:54/mi) 162/169bpm [1441b/mi] 117cal 6.75/7.76mph 7) 1mi - 9:04(9:04/mi) 165/170bpm [1497b/mi] 121cal 6.61/7.22mph 8) 1mi - 9:54(9:54/mi) 159/170bpm [1573b/mi] 116cal 6.06/7.72mph 9) 1mi - 8:47(8:47/mi) 167/173bpm [1466b/mi] 118cal 6.84/7.78mph 10) 0.05mi - 1:18(24:13/mi) 149/167bpm [3610b/mi] 10cal 2.48/6.28mph Add a comment	-	-	9.3mi, 6:07:25 Walk - General Split Summary === 1) 7.83mi - 5:25:08(41:31/mi) 117/167bpm [4857b/mi] 1950cal 24/92rpm 1.45/8.81mph 2) 1.47mi - 42:17(28:42/mi) 107/138bpm [3071b/mi] 192cal 35/77rpm 2.09/4.19mph Add a comment	4.4mi, 3:05:15 Walk - General Split Summary === 1) 4.4mi - 3:05:15(42:08/mi) 106/169bpm [4466b/mi] 925cal 21/79rpm 1.42/3.97mph Add a comment
Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25	Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28
5mi, 56:16 Run - General Split Summary === 1) 1mi - 9:47(9:47/mi) 119/137bpm [1164b/mi] 84cal 6.13/7.49mph 2) 1mi - 10:52(10:52/mi) 138/151bpm [1500b/mi] 116cal 5.52/7.58mph 3) 1mi - 11:02(11:02/mi) 142/159bpm [1566b/mi] 117cal 5.44/7.37mph 4) 0.88mi - 9:15(10:29/mi) 146/159bpm [1531b/mi] 100cal 5.72/8.37mph 5) 0.02mi - 15(11:39/mi) 129/141bpm [1503b/mi] 1cal 5.15/6.45mph 6) 0.03mi - 46(25:56/mi) 137/147bpm [3554b/mi] 6cal 2.31/6.37mph 7) 0.03mi - 14(7:48/mi) 132/146bpm [1029b/mi] 1cal 7.7/4.91mph 8) 0.04mi - 51(22:34/mi) 146/158bpm [3296b/mi] 8cal 2.66/5.61mph 9) 0.03mi - 16(9:02/mi) 134/150bpm [1211b/mi] 1cal 6.64/6.47mph 10) 0.04mi - 1:01(24:50/mi) 142/162bpm [3527b/mi] 9cal 2.42/6.47mph 11) 0.03mi - 15(7:07/mi) 133/148bpm [946b/mi] 1cal 8.43/5.49mph 12) 0.04mi - 55(20:55/mi) 145/161bpm [3033b/mi] 8cal 2.87/5.87mph 13) 0.03mi - 15(8:33/mi) 134/147bpm [1145b/mi] 1cal 7.02/6.45mph 14) 0.11mi - 1:45(15:34/mi) 145/159bpm [2258b/mi] 17cal 3.85/7.2mph 15) 0.05mi - 19(6:40/mi) 137/149bpm [914b/mi] 2cal 8.99/12.04mph 16) 0.05mi - 1:00(18:24/mi) 136/154bpm [2502b/mi] 7cal 3.26/6.95mph 17) 0.05mi - 18(6:34/mi) 136/150bpm [893b/mi] 1cal 9.14/9.89mph 18) 0.05mi - 58(20:24/mi) 138/155bpm [2816b/mi] 8cal 2.94/7.35mph 19) 0.04mi - 17(6:28/mi) 134/150bpm [866b/mi] 1cal 9.29/12.06mph 20) 0.05mi - 59(20:41/mi) 141/156bpm [2916b/mi] 8cal 2.9/7.76mph 21) 0.05mi - 18(6:29/mi) 131/148bpm [849b/mi] 1cal 9.26/11.67mph 22) 0.05mi - 58(18:58/mi) 139/153bpm [2636b/mi] 8cal 3.16/8.39mph 23) 0.04mi - 17(6:31/mi) 133/149bpm [867b/mi] 1cal 9.2/12.06mph 24) 0.29mi - 3:22(11:27/mi) 150/157bpm [1716b/mi] 38cal 5.24/8.62mph Add a comment	1mi, 10:26 Run - General Split Summary === 1) 0.96mi - 10:26(10:52/mi) 151/161bpm [1642b/mi] 129cal 5.52/8.58mph Add a comment	8.1mi, 1:14:34 Run - General Split Summary === 1) 1mi - 9:20(9:20/mi) 131/141bpm [1222b/mi] 95cal 6.43/7.2mph 2) 1mi - 9:17(9:17/mi) 142/148bpm [1318b/mi] 106cal 6.46/6.68mph 3) 1mi - 9:08(9:08/mi) 145/153bpm [1325b/mi] 106cal 6.57/6.82mph 4) 1mi - 9:11(9:11/mi) 153/159bpm [1405b/mi] 113cal 6.53/7.24mph 5) 1mi - 9:02(9:02/mi) 156/161bpm [1409b/mi] 114cal 6.64/7.22mph 6) 1mi - 9:02(9:02/mi) 158/163bpm [1427b/mi] 114cal 6.64/7.33mph 7) 1mi - 9:08(9:08/mi) 157/162bpm [1433b/mi] 110cal 6.57/8.29mph 8) 1mi - 9:32(9:32/mi) 156/161bpm [1487b/mi] 112cal 6.29/6.8mph 9) 0.09mi - 54(10:11/mi) 152/154bpm [1547b/mi] 9cal 5.9/6.47mph Add a comment	6.9mi, 1:02:21 Run - General Split Summary === 1) 1mi - 9:40(9:40/mi) 132/142bpm [1276b/mi] 100cal 6.21/6.7mph 2) 1mi - 9:33(9:33/mi) 145/155bpm [1384b/mi] 114cal 6.29/6.74mph 3) 0.39mi - 3:40(9:29/mi) 149/154bpm [1414b/mi] 44cal 6.32/6.72mph 4) 0.74mi - 6:00(8:04/mi) 165/172bpm [1330b/mi] 80cal 7.44/7.7mph 5) 0.21mi - 2:00(9:33/mi) 163/171bpm [1557b/mi] 27cal 6.28/7.28mph 6) 0.74mi - 6:00(8:09/mi) 170/175bpm [1387b/mi] 85cal 7.36/8.25mph 7) 0.2mi - 2:01(9:53/mi) 165/174bpm [1631b/mi] 26cal 6.07/7.16mph 8) 0.74mi - 6:00(8:06/mi) 173/177bpm [1401b/mi] 86cal 7.41/8.16mph 9) 0.2mi - 2:00(10:01/mi) 168/177bpm [1684b/mi] 27cal 5.99/7.35mph 10) 0.72mi - 6:01(8:20/mi) 173/176bpm [1441b/mi] 86cal 7.21/8.27mph 11) 0.93mi - 9:25(10:09/mi) 159/172bpm [1614b/mi] 112cal 5.91/6.39mph Add a comment	2.2mi, 22:57 Run - General Split Summary === 1) 1mi - 10:40(10:40/mi) 124/134bpm [1322b/mi] 104cal 5.63/7.16mph 2) 1mi - 10:32(10:32/mi) 134/143bpm [1412b/mi] 109cal 5.69/7.35mph 3) 0.17mi - 1:45(10:23/mi) 136/139bpm [1412b/mi] 18cal 5.78/5.93mph Add a comment	9mi, 1:21:09 Run - General Split Summary === 1) 1mi - 9:47(9:47/mi) 133/140bpm [1300b/mi] 105cal 6.14/8.72mph 2) 1mi - 9:07(9:07/mi) 140/145bpm [1276b/mi] 101cal 6.58/7.14mph 3) 1mi - 9:30(9:30/mi) 143/151bpm [1357b/mi] 107cal 6.32/7.68mph 4) 1mi - 8:57(8:57/mi) 153/161bpm [1369b/mi] 113cal 6.71/7.37mph 5) 1mi - 8:31(8:31/mi) 159/166bpm [1353b/mi] 112cal 7.05/8.1mph 6) 1mi - 9:05(9:05/mi) 159/167bpm [1445b/mi] 114cal 6.6/8.14mph 7) 1mi - 8:35(8:35/mi) 162/169bpm [1390b/mi] 112cal 6.99/8.54mph 8) 1mi - 8:42(8:42/mi) 163/173bpm [1419b/mi] 114cal 6.89/8.16mph 9) 0.95mi - 8:57(9:26/mi) 155/187bpm [1462b/mi] 94cal 6.36/13.99mph Add a comment	0mi, 1:00:16 Cross - Strength Add a comment

Lightning McQueen
M40 Greater Manchester

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

Lightning McQueen M40 Greater Manchester

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

Lightning McQueen
M40 Greater Manchester