NavyAl

Last on at 11am, 27th Jul 2024

F45 Merseyside

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Races
262
Miles
15809
Miles
6107
Miles
2685
WAVA
81.21%
5k
18:52
10k
39:21
10M
1:05:35
Half
1:26:59
Mara
3:27:47

About Me
I run. I cycle. I help Older Adults be healthier and happier. Show More...

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Recent Blogs
Come Home Jools	Dec 2021
Al Mouj Muscat Half Marathon 2019	Jan 2019
A rough diamond	Sep 2013

My parkrun
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Recent Training
27th Jul	General	2.1mi	19:38
27th Jul	parkrun	3.1mi	23:44
27th Jul	General	2.2mi	19:25
26th Jul	General	1.7mi	29:41
26th Jul	Strength	0mi	48:00

Planned Races
Southport parkrun	27th Jul
Wigan 10k	1st Sep
Tower to castle ultra	28th Sep

12 Month Benchmarks	Run	Bike
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Recent Pictures	Show more

2024 Targets	Set your targets
Bike 300 Cross 200 Run 1000 Walk 300

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	184				22:01 68.07	20:42 72.74	20:33 73.65	19:37 77.61	18:52 81.21	19:37 78.11	20:36 75.48	21:21 72.82				23:50 68.43	18:52 6:04/mi	81.21
7km	2				31:45 66.61	30:57 68.68											30:57 7:07/mi	68.68
6mi	1			48:04 61.00													48:04 8:01/mi	61.00
10km	17	48:11 62.57	49:31 60.88	48:49 62.26	44:56 67.97	44:43 68.66	42:54 71.98	41:32 74.82	39:21 79.50	42:30 74.16	44:17 71.72		45:27 71.11	53:50 60.60	48:12 68.37		39:21 6:20/mi	79.50
10mi	7								1:05:35 77.85	1:09:27 74.57	1:11:35 72.94	1:14:00 70.56					1:05:35 6:34/mi	77.85
13.1mi	27	1:56:38 55.82		1:34:08 69.68		1:46:43 62.06		1:33:55 71.38	1:26:59 77.60	1:52:48 60.29	1:36:59 70.13	1:48:49 63.57	1:45:55 65.93	1:42:41 68.01	1:46:40 66.85	2:08:57 55.30	1:26:59 6:38/mi	77.60
26.2km	2							2:01:29 69.38	1:52:42 75.31								1:52:42 6:55/mi	75.31
26.2mi	16					3:51:32 58.95	3:49:30 59.80			3:32:27 65.95	3:27:47 67.43	4:13:34 55.72	4:21:32 55.07	4:36:46 52.61			3:27:47 7:56/mi	67.43
28.2mi	1													4:43:00 55.42			4:43:00 10:02/mi	55.42
50mi	2									8:17:00 62.29				10:14:32 52.36			8:17:00 9:56/mi	62.29
57.4mi	1												12:31:08 50.85				12:31:08 13:05/mi	50.85
69mi	1									15:04:04 52.34							15:04:04 13:06/mi	52.34

Date	Planned Races			Distance
28 Sep	Tower to castle ultra Confirmed			30mi
1 Sep	Wigan 10k Confirmed			10km
27 Jul	Southport parkrun Confirmed			5km
2024		Result	WAVA	Distance
27 Jul	Southport parkrun SB	23:50	68.43	5km
20 Jul	Southport parkrun	24:47	65.81	5km
13 Jul	Southport parkrun	24:31	66.52	5km
29 Jun	St Mary's parkrun	29:52	54.61	5km
17 Mar	Wigan Half Marathon SB	2:08:57	55.30	13.1mi
24 Feb	Southport parkrun	26:52	60.06	5km
17 Feb	Southport parkrun	26:56	59.91	5km
10 Feb	Southport parkrun	28:43	56.19	5km
27 Jan	Southport parkrun	31:15	51.63	5km
2023		Result	WAVA	Distance
17 Dec	Run Aintree Half Marathon SB	1:46:40	66.85	13.1mi
8 Oct	West Coast Half Marathon	1:51:49	63.77	13.1mi
3 Sep	Wigan 10k SB	48:12	68.37	10km
19 Mar	Run Wigan Festival	2:25:41	48.42	13.1mi
2022		Result	WAVA	Distance
11 Sep	Wigan 10k SB	53:50	60.60	10km
27 Aug	Loch Ness 24	35 / 0	0.00	24hr
7 Aug	The Windmill Half Marathon	1:51:11	63.45	13.1mi
21 May	The Bridgeathon (Marathon) SB	4:36:46	52.61	26.2mi
15 Apr	Manchester to Liverpool Ultra SB	10:14:32	52.36	50mi
20 Mar	Wigan Run Festival - Half Marathon SB	1:42:41	68.01	13.1mi
19 Feb	Winter Railway 28 PB	4:43:00	55.42	28.2mi
2021		Result	WAVA	Distance
9 Oct	Glasgow to Edinburgh Ultra PB	12:31:08	50.85	57.4mi
12 Sep	Blackpool Festival of Running SB	4:21:32	55.07	26.2mi
5 Sep	Wigan 10k SB	45:27	71.11	10km
8 Aug	Windmill Half Marathon SB	1:45:55	65.93	13.1mi
2020		Result	WAVA	Distance
6 Sep	Wigan Half Marathon - Cancelled		0.00	13.1mi
23 May	Fetch Virtual Weekend Half Marathon SB	1:48:49	63.57	13.1mi
14 Mar	Kew Woods parkrun	21:32	72.20	5km
7 Mar	Kew Woods parkrun	21:35	72.04	5km
1 Mar	Oulton Park Running GP: Marathon SB	4:13:34	55.72	26.2mi
22 Feb	Kew Woods parkrun	22:03	70.51	5km
8 Feb	Shrewsbury parkrun SB	21:21	72.82	5km
26 Jan	St Annes 10 mile run SB	1:14:00	70.56	10mi
18 Jan	Kew Woods parkrun	21:39	71.82	5km
4 Jan	Kew Woods parkrun	23:00	67.60	5km
1 Jan	Southport parkrun	21:40	71.76	5km
2019		Result	WAVA	Distance
21 Dec	Kew Woods parkrun	22:16	69.83	5km
14 Dec	Kew Woods parkrun	23:31	66.12	5km
7 Dec	Kew Woods parkrun	21:42	71.65	5km
1 Dec	Oulton Park Running Grand Prix	3:37:13	65.04	26.2mi
17 Nov	Preston 10 mile Road Race SB	1:11:35	72.94	10mi
16 Nov	Southport parkrun SB	20:36	75.48	5km
9 Nov	Kew Woods parkrun	21:48	71.32	5km
12 Oct	Southport parkrun	20:49	74.69	5km
6 Oct	West Coast Half Marathon	1:41:18	67.69	13.1mi
28 Sep	Kew Woods parkrun	23:12	67.02	5km
7 Sep	Ruchill parkrun	22:07	70.30	5km
1 Sep	Wigan 10k SB	44:17	71.72	10km
31 Aug	Kew Woods parkrun	22:17	69.77	5km
24 Aug	Kew Woods parkrun	22:37	68.75	5km
18 Aug	Fleetwood Half Marathon	1:45:40	64.89	13.1mi
4 Aug	Scorcher Running Festival Day 10	1:45:11	65.19	13.1mi
3 Aug	Scorcher Running Festival Day 9	4:12:17	56.00	26.2mi
28 Jul	Scorcher Running Festival Day 3	4:20:28	54.24	26.2mi
27 Jul	Scorcher Running Festival Day 2	3:56:47	59.67	26.2mi
13 Jul	Kew Woods parkrun	21:22	72.77	5km
15 Jun	Kew Woods parkrun	21:47	71.38	5km
1 Jun	Kew Woods parkrun	21:27	72.49	5km
25 May	Kew Woods parkrun	21:27	72.49	5km
18 May	Kew Woods parkrun	21:31	72.26	5km
4 May	Kew Woods parkrun	21:37	71.93	5km
28 Apr	Blackpool Marathon	3:41:21	63.83	26.2mi
6 Apr	Kew Woods parkrun	21:18	73.00	5km
30 Mar	Kew Woods parkrun	21:12	73.34	5km
23 Mar	Kew Woods parkrun	21:05	73.18	5km
17 Mar	Run Wigan Festival Half Marathon SB	1:36:59	70.13	13.1mi
16 Mar	Southport parkrun	21:06	73.12	5km
3 Mar	Oulton Park Running Grand Prix PB	3:27:47	67.43	26.2mi
23 Feb	Kew Woods parkrun	21:19	72.38	5km
16 Feb	Kew Woods parkrun	21:23	72.16	5km
2 Feb	Southport parkrun	20:48	74.18	5km
18 Jan	Muscat Half Marathon	1:39:57	68.05	13.1mi
12 Jan	Southport parkrun	20:57	73.65	5km
5 Jan	Kew Woods parkrun	21:48	70.78	5km
1 Jan	Liverbird Marathon Double day 2	3:38:20	64.17	26.2mi
2018		Result	WAVA	Distance
29 Dec	Kew Woods parkrun	22:15	69.34	5km
2 Dec	Running Grand Prix Oulton Park SB	3:32:27	65.95	26.2mi
18 Nov	Preston 10 SB	1:09:27	74.57	10mi
3 Nov	Southport parkrun	23:40	65.19	5km
27 Oct	Southport parkrun	20:23	75.70	5km
21 Oct	firstandlastrunning Plym Trail AUTUMN Marathon Day 2	3:43:50	62.59	26.2mi
20 Oct	firstandlastrunning Plym Trail AUTUMN Marathon Day 1	3:52:00	60.39	26.2mi
29 Sep	Southport parkrun	20:15	76.19	5km
9 Sep	Wigan 10k SB	42:30	74.16	10km
12 Aug	Preston 10 miler	1:13:08	70.82	10mi
11 Aug	Southport parkrun	22:46	67.77	5km
4 Aug	Southport parkrun	20:17	76.07	5km
14 Jul	Southport parkrun	21:18	72.44	5km
16 Jun	Rat Race The Wall PB	15:04:04	52.34	69mi
20 May	Liverpool Rock 'n' Roll Half Marathon SB	1:52:48	60.29	13.1mi
12 May	Southport parkrun	21:18	72.44	5km
14 Apr	Southport parkrun	19:57	77.34	5km
2 Apr	Liverpool To Manchester L2M Ultra PB	8:17:00	62.29	50mi
24 Mar	Southport parkrun	22:00	69.64	5km
10 Mar	Southport parkrun	21:55	69.91	5km
24 Feb	Southport parkrun	21:33	71.10	5km
10 Feb	Southport parkrun	21:01	72.90	5km
3 Feb	Southport parkrun	20:09	76.04	5km
27 Jan	Southport parkrun	19:37	78.11	5km
20 Jan	Plym Trail Series WINTER Weekend Marathon Day 1	3:35:50	64.42	26.2mi
13 Jan	Southport parkrun SB	19:37	78.11	5km
1 Jan	Southport parkrun	22:46	67.30	5km
2017		Result	WAVA	Distance
30 Dec	Southport parkrun	20:06	76.23	5km
23 Dec	Southport parkrun	19:27	78.77	5km
9 Dec	Southport parkrun	20:21	75.29	5km
2 Dec	Southport parkrun	19:24	78.98	5km
19 Nov	Preston 10 mile road race	1:16:41	67.04	10mi
18 Nov	Southport parkrun	19:41	77.84	5km
11 Nov	Southport parkrun	19:37	78.11	5km
28 Oct	Southport parkrun	23:22	65.57	5km
21 Oct	Southport parkrun	19:34	78.31	5km
14 Oct	Southport parkrun	21:29	71.32	5km
8 Oct	MBNA Chester Metric Marathon PB	1:52:42	75.31	26.2km
7 Oct	Southport parkrun	21:52	70.07	5km
30 Sep	Southport parkrun	19:37	78.11	5km
23 Sep	Southport parkrun	19:41	77.84	5km
16 Sep	Southport parkrun	19:07	80.15	5km
3 Sep	Wigan 10k PB	39:21	79.50	10km
2 Sep	Southport parkrun	19:05	80.29	5km
19 Aug	Southport parkrun	19:34	78.31	5km
12 Aug	Southport parkrun	22:09	69.17	5km
29 Jul	Southport parkrun	19:07	80.15	5km
22 Jul	Southport parkrun	20:38	74.26	5km
15 Jul	Southport parkrun	19:14	79.66	5km
8 Jul	Southport parkrun	19:09	80.01	5km
2 Jul	Southport Half Marathon (Tour of Merseyside Race One) PB	1:26:59	77.60	13.1mi
1 Jul	Southport parkrun	19:05	80.29	5km
24 Jun	Southport parkrun	19:24	78.98	5km
18 Jun	Shrewsbury Half Marathon	1:34:20	71.55	13.1mi
17 Jun	Southport parkrun	19:25	78.91	5km
10 Jun	Southport parkrun	19:14	79.66	5km
3 Jun	Southport parkrun	19:06	80.22	5km
28 May	Rock ‘n' Roll Liverpool Half Marathon	1:28:33	76.23	13.1mi
20 May	Southport parkrun	19:02	80.50	5km
14 May	Worden Park 10K	40:02	78.14	10km
13 May	Southport parkrun		0.00	5km
6 May	Southport parkrun	18:54	81.07	5km
29 Apr	Southport parkrun	18:55	81.00	5km
22 Apr	Southport parkrun PB	18:52	81.21	5km
15 Apr	Plymvalley parkrun	19:51	77.19	5km
8 Apr	Southport parkrun	19:01	80.57	5km
1 Apr	Southport parkrun	19:19	79.32	5km
25 Mar	Shrewsbury parkrun	19:30	78.07	5km
19 Mar	Wigan Half Marathon	1:30:10	74.35	13.1mi
12 Mar	Sweatshop 10 PB	1:05:35	77.85	10mi
11 Mar	Southport parkrun	18:57	80.34	5km
4 Mar	Southport parkrun	19:29	78.14	5km
18 Feb	Southport parkrun	19:25	78.40	5km
11 Feb	Southport parkrun	19:21	78.67	5km
4 Feb	Southport parkrun	19:46	77.02	5km
29 Jan	St Anne's 10 Miler	1:08:56	74.07	10mi
28 Jan	Southport parkrun	19:59	76.18	5km
21 Jan	Southport parkrun	19:27	78.27	5km
14 Jan	Southport parkrun	19:38	77.54	5km
7 Jan	Southport parkrun	20:04	75.86	5km
1 Jan	Southport parkrun	20:26	74.50	5km
2016		Result	WAVA	Distance
24 Dec	Southport parkrun	20:16	75.12	5km
17 Dec	Southport parkrun	20:17	75.05	5km
10 Dec	Southport parkrun	20:54	72.84	5km
5 Nov	Southport parkrun	19:50	76.76	5km
29 Oct	Southport parkrun SB	19:37	77.61	5km
22 Oct	Southport parkrun	19:47	76.95	5km
15 Oct	Southport parkrun	19:43	77.21	5km
8 Oct	Southport parkrun	19:54	76.50	5km
2 Oct	MBNA Chester Metric Marathon SB	2:01:29	69.38	26.2km
24 Sep	Southport parkrun	19:45	77.08	5km
17 Sep	Southport parkrun	19:55	76.44	5km
10 Sep	Southport parkrun	19:54	76.50	5km
4 Sep	Wigan 10k SB	41:32	74.82	10km
27 Aug	Southport parkrun	20:02	75.99	5km
20 Aug	Southport parkrun	20:25	74.56	5km
6 Aug	Southport parkrun	20:02	75.99	5km
30 Jul	Southport parkrun	20:10	75.49	5km
23 Jul	Southport parkrun	20:17	75.05	5km
3 Jul	Southport Half Marathon SB	1:33:55	71.38	13.1mi
25 Jun	Southport parkrun	20:19	74.93	5km
18 Jun	Southport parkrun	20:36	73.90	5km
11 Jun	Southport Parkrun	20:40	73.66	5km
29 May	Rock ‘n' Roll Liverpool Half Marathon	1:35:29	70.21	13.1mi
21 Feb	Great North West Half Marathon	1:40:39	66.18	13.1mi
2015		Result	WAVA	Distance
10 Oct	Pennington Flash parkrun	20:35	73.53	5km
26 Sep	Pennington Flash parkrun SB	20:33	73.65	5km
19 Sep	Pennington Flash parkrun	20:40	73.24	5km
6 Sep	Wigan 10k, Wigan SB	42:54	71.98	10km
8 Aug	Pennington Flash parkrun	21:00	72.08	5km
14 Jun	Rock ‘n' Roll Liverpool Marathon SB	3:49:30	59.80	26.2mi
30 May	Pennington Flash parkrun	21:41	69.80	5km
16 May	Pennington Flash parkrun	22:16	67.98	5km
9 May	Plymvalley parkrun	22:47	66.43	5km
2 May	Plymvalley parkrun	22:22	67.67	5km
21 Mar	Plymvalley parkrun	22:15	67.67	5km
14 Mar	Plymvalley parkrun	22:44	66.23	5km
21 Feb	Plymvalley parkrun	24:33	61.33	5km
14 Feb	Plymvalley parkrun	24:32	61.37	5km
7 Feb	Plymvalley parkrun	23:00	65.47	5km
17 Jan	Plymvalley parkrun	23:26	64.25	5km
1 Jan	Plymvalley parkrun	24:00	62.74	5km
2014		Result	WAVA	Distance
27 Dec	Plymvalley parkrun	23:40	63.62	5km
20 Dec	Plymvalley parkrun	23:26	64.25	5km
13 Dec	Plymvalley parkrun	23:17	64.67	5km
22 Nov	Plymvalley parkrun	23:08	65.09	5km
15 Nov	Plymvalley parkrun	23:32	63.98	5km
8 Nov	Plymvalley parkrun	25:18	59.51	5km
2 Nov	Plymouth 10k SB	44:43	68.66	10km
1 Nov	Plymvalley parkrun	23:16	64.72	5km
18 Oct	Plymvalley parkrun	22:44	66.23	5km
11 Oct	Plymvalley parkrun	22:58	65.56	5km
5 Oct	Chester Marathon SB	3:51:32	58.95	26.2mi
27 Sep	Plymvalley parkrun	22:59	65.51	5km
20 Sep	Plymvalley parkrun	22:24	67.22	5km
13 Sep	Plymvalley parkrun	22:29	66.97	5km
7 Sep	Wigan 10k	1:18:38	39.04	10km
30 Aug	Plymvalley parkrun	22:13	67.77	5km
23 Aug	Plymvalley parkrun	22:14	67.72	5km
16 Aug	Plymvalley Parkrun	21:43	69.33	5km
9 Aug	Plymvalley Parkrun	22:34	66.72	5km
3 Aug	Indian Queens Half Marathon SB	1:46:43	62.06	13.1mi
26 Jul	Plymvalley Parkrun	22:13	67.77	5km
19 Jul	Plymvalley Parkrun	22:39	66.48	5km
12 Jul	Plymvalley Parkrun	22:48	66.04	5km
12 Jul	Duckponds 7k PB	30:57	68.68	7km
5 Jul	Lanhydrock Parkrun	23:59	62.78	5km
28 Jun	Plym valley parkrun	22:07	68.08	5km
18 Jun	RN Athletic Champs - 5000m SB	20:42	72.74	5km
14 Jun	Plymvalley Parkrun	22:08	68.03	5km
7 Jun	Plymvalley Parkrun	22:40	66.43	5km
31 May	Plymvalley Parkrun	22:18	67.52	5km
3 May	Plymvalley parkrun	22:10	67.93	5km
26 Apr	Plym valley parkrun	22:41	66.38	5km
19 Apr	Plymvalley parkrun	22:31	66.87	5km
12 Apr	Plymvalley parkrun	22:14	67.72	5km
29 Mar	Plymvalley parkrun	24:37	61.17	5km
22 Mar	Plymvalley parkrun	22:52	65.54	5km
16 Mar	Run Falmouth	1:47:46	61.14	13.1mi
1 Mar	Plymvalley parkrun	23:48	62.97	5km
12 Jan	January Jaunt	47:22	64.48	10km
11 Jan	Plymvalley parkrun	24:13	61.89	5km
4 Jan	Plymvalley parkrun	25:43	58.28	5km
1 Jan	Plymvalley parkrun	26:29	56.59	5km
2013		Result	WAVA	Distance
14 Dec	Plymvalley parkrun	24:15	61.80	5km
7 Dec	Plymvalley parkrun	23:18	64.32	5km
9 Nov	Plymvalley parkrun	23:51	62.84	5km
3 Nov	Plymouth 10K SB	44:56	67.97	10km
26 Oct	Plymvalley parkrun	23:18	64.32	5km
19 Oct	Plymvalley parkrun	23:40	63.32	5km
12 Oct	Plymvalley parkrun	22:46	65.83	5km
5 Oct	Plymvalley parkrun	23:04	64.97	5km
21 Sep	Plymvalley parkrun	23:42	63.23	5km
14 Sep	Plymvalley parkrun	23:26	63.95	5km
8 Sep	Wigan 10k	45:19	67.40	10km
31 Aug	Plymvalley parkrun	23:27	63.91	5km
10 Aug	Pennington Flash parkrun SB	22:01	68.07	5km
3 Aug	Plymvalley parkrun	23:15	64.46	5km
20 Jul	Plymvalley parkrun	22:47	65.78	5km
13 Jul	Duckponds 7k SB	31:45	66.61	7km
6 Jul	Plymvalley parkrun	22:28	66.71	5km
22 Jun	Plymvalley parkrun	22:54	65.44	5km
2012		Result	WAVA	Distance
1 Sep	Saltram 10K SB	48:49	62.26	10km
5 Aug	Indian Queens Half Marathon	1:38:39	66.49	13.1mi
29 Jul	6 Moor Miles PB	48:04	61.00	6mi
3 Jun	Plymouth Half Marathon SB	1:34:08	69.68	13.1mi
2011		Result	WAVA	Distance
2 Jan	First Chance 10k SB	49:31	60.88	10km
2010		Result	WAVA	Distance
24 Oct	Run 10k Plymouth City SB	48:11	62.57	10km
19 Sep	Truro Half marathon SB	1:56:38	55.82	13.1mi
30 May	Plymouth Half Marathon	1:57:17	55.51	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	21	19	34	33	43	71	20	0	0	0	0	0	241
2024	64	111	13	13	0	25	85	0	0	0	0	0	310
2024	0	0	21	20	99	27	0	0	0	0	0	0	167
2023	35	33	38	34	29	27	21	6	11	14	13	23	285
2023	51	86	42	85	82	77	91	124	78	114	97	88	1014
2023	62	5	0	2	0	0	0	0	0	0	0	0	69
2022	43	31	59	45	33	41	26	33	39	56	52	41	498
2022	171	151	165	122	120	125	129	121	19	51	2	24	1201
2022	0	0	0	0	0	0	0	3	33	40	68	78	222
2021	9	13	10	3	3	13	24	7	22	4	7	11	126
2021	187	169	205	150	149	127	132	168	115	160	126	123	1811
2021	0	0	0	27	13	13	0	12	11	0	0	0	76
2020	19	16	22	9	11	9	23	18	6	8	23	0	163
2020	137	111	170	148	176	185	136	151	99	116	155	147	1732
2020	42	37	26	29	27	34	54	84	88	133	4	76	633
2019	18	18	23	29	31	32	35	28	15	17	24	31	300
2019	136	123	144	134	123	129	134	119	93	140	125	129	1527
2019	22	29	25	38	47	26	39	35	29	33	26	20	369
2018	40	33	49	51	36	23	30	29	31	22	33	26	401
2018	146	159	150	86	115	130	88	104	155	147	111	137	1529
2018	4	0	4	5	40	14	36	23	27	27	30	20	231
2017	24	16	22	38	42	48	41	42	47	43	61	65	489
2017	130	133	120	156	151	111	124	126	157	150	121	169	1648
2017	107	60	82	56	78	81	72	82	23	20	15	2	680
2016	2	1	5	3	7	5	9	13	16	13	50	23	149
2016	108	81	100	102	105	94	107	124	108	121	27	102	1180
2016	85	111	109	94	120	142	139	94	168	96	115	79	1353
2015	5	0	0	0	0	9	4	0	0	0	5	0	22
2015	87	94	85	72	92	73	62	108	98	74	93	117	1055
2015	99	36	19	35	44	0	0	21	14	44	87	108	506
2014	0	0	2	0	6	0	0	0	0	0	2	0	11
2014	89	96	75	99	90	80	77	101	89	79	75	77	1026
2014	46	6	37	35	28	28	34	46	37	24	46	37	403
2013	42	42	48	92	21	47	52	25	42	54	47	66	578
2013	0	17	110	36	0	99	100	96	74	94	40	33	700
2012	65	82	111	122	75	76	55	86	91	102	122	91	1078
2012	109	43	91	35	86	59	14	41	32	10	0	0	521
2011	0	0	0	0	0	0	0	0	29	16	25	50	121
2011	0	0	0	0	0	0	0	0	25	27	71	53	177

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
-	4mi, 40:09 Run - Easy	2.1mi, 38:06 Walk - General 1.3mi, 20:20 Walk - Treadmill 0mi, 54:16 Cross - Weights	2.6mi, 45:44 Walk - General	0mi, 1:02:24 Cross - Yoga 4.8mi, 48:14 Run - Easy	3.7mi, 35:30 Run - General	-
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
6.3mi, 58:02 Run - General	1.1mi, 1:13:33 Cross - Gardening	5mi, 49:26 Run - General	-	4.3mi, 40:08 Run - General	2mi, 35:04 Walk - General 1mi, 16:47 Walk - Treadmill 0mi, 45:31 Cross - Strength 0.8mi, 13:40 Walk - General	2.3mi, 23:19 Run - General 3.1mi, 24:26 Run - parkrun 2.2mi, 19:37 Run - General
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
6.4mi, 1:00:56 Run - General	2mi, 36:53 Walk - General	5.3mi, 51:41 Run - Drills	0.7mi, 12:52 Walk - General 0mi, 1:05:27 Cross - Yoga 0.4mi, 7:03 Walk - General	2.1mi, 41:58 Walk - General 4.8mi, 45:56 Run - General	0mi, 34:35 Cross - Strength 0.9mi, 14:49 Walk - General	7.3mi, 1:05:46 Run - General
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
7.7mi, 1:13:50 Run - General	0mi, 50:03 Cross - Kettlebells 1.5mi, 9:15 Cross - Elliptical	5.1mi, 48:12 Run - Drills	1.9mi, 34:37 Walk - General	5.6mi, 56:59 Run - Easy	1.7mi, 29:41 Walk - General 0mi, 48:00 Cross - Strength 0.7mi, 12:12 Walk - General	2.1mi, 19:38 Run - General 3.1mi, 23:44 Run - parkrun 2.2mi, 19:25 Run - General

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