Mr AL

About Me
Much less frequent jogger and blogger than the missus. Show More...

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Recent Blogs
57 miles at 57 years...	Oct 2021
Mud wrestling and other Confessions from an Ultra Virgin	Mar 2020
Reflections from a Marathon newbie ...	Apr 2016
Manchester Marathon Fundraiser	Jan 2016
Memories of 'An Island in the Sun'	Dec 2015

My parkrun
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Recent Training
27th Jul	General	4.3mi	45:13
26th Jul	General	4mi	34:20
24th Jul	General	4mi	40:18
24th Jul	General	23.5mi	1:45:26
22nd Jul	General	4mi	38:52

12 Month Benchmarks	Run	Bike
Mile	8:03	2:28
5k	25:30	10:37
5mi	44:29	17:43
10k	55:37	22:22
10mi	1:36:08	39:31
Half	2:16:59	54:29

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Followers (10)

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2021	PB	WB
1mi	3		6:51 62.67	6:43 64.42	6:37 65.91				6:37 6:37/mi	65.91
3km	1			13:15 64.81					13:15 7:06/mi	64.81
5km	1	23:09 62.61							23:09 7:27/mi	62.61
5mi	3		39:12 60.19	37:52 62.83	37:33 63.88				37:33 7:31/mi	63.88
10km	6	48:25 60.85	48:19 61.49	48:51 60.82	46:45 64.09	46:58 64.34	48:20 63.07		46:45 7:31/mi	64.34
10mi	2			1:27:44 56.46		1:16:50 65.04			1:16:50 7:41/mi	65.04
13.1mi	3	1:49:29 58.33	1:49:32 59.32		1:43:11 64.09				1:43:11 7:53/mi	64.09
26.2km	1			2:18:54 59.50					2:18:54 8:32/mi	59.50
26.2mi	1				3:48:13 60.22				3:48:13 8:43/mi	60.22
57.4mi	1							12:48:00 49.99	12:48:00 13:23/mi	49.99

2021		Result	WAVA	Distance
9 Oct	Glasgow to Edinburgh Ultra PB	12:48:00	49.99	57.4mi
2018		Result	WAVA	Distance
4 Feb	Southport Mad Dog 10k SB	48:20	63.07	10km
2017		Result	WAVA	Distance
2 Apr	Liverpool 10 Miler PB	1:16:50	65.04	10mi
5 Feb	Southport Mad Dog 10k SB	46:58	64.34	10km
2016		Result	WAVA	Distance
16 Oct	Manchester Half Marathon PB	1:43:11	64.09	13.1mi
27 Sep	Spectrum Striders Track Mile PB	6:37	65.91	1mi
10 Apr	Greater Manchester Marathon PB	3:48:13	60.22	26.2mi
27 Mar	Hale Village 5 Mile Race PB	37:33	63.88	5mi
7 Feb	Southport Mad Dog 10k PB	46:45	64.09	10km
2015		Result	WAVA	Distance
6 Dec	Stockport 10 SB	1:27:44	56.46	10mi
13 Oct	Spectrum Striders 3K PB	13:15	64.81	3km
4 Oct	MBNA Chester Metric Marathon PB	2:18:54	59.50	26.2km
10 Sep	Spectrum Striders Road Mile SB	6:43	64.42	1mi
5 Apr	Hale 5 SB	37:52	62.83	5mi
8 Feb	Southport Mad Dog 10k SB	48:51	60.82	10km
2014		Result	WAVA	Distance
12 Oct	Gingerbread Men 10k (Ormskirk) SB	48:19	61.49	10km
30 Sep	Spectrum Striders Track Mile SB	6:51	62.67	1mi
21 Sep	English Half Marathon SB	1:49:32	59.32	13.1mi
20 Apr	Run the Bridge SB	39:12	60.19	5mi
2013		Result	WAVA	Distance
17 Nov	Sandgrounder 5K PB	23:09	62.61	5km
6 Oct	Gingerbread 10km SB	48:25	60.85	10km
17 Mar	Liverpool Half Marathon SB	1:49:29	58.33	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	45	38	16	41	39	52	80	0	0	0	0	0	311
2024	12	14	49	63	49	40	23	0	0	0	0	0	251
2023	54	33	35	47	32	36	73	107	46	23	18	43	546
2023	0	52	0	97	52	66	152	51	0	0	0	0	470
2022	66	55	37	29	58	6	42	50	37	35	30	59	504
2022	0	0	0	61	0	82	119	77	96	18	17	0	469
2021	60	37	34	109	163	185	190	164	44	99	20	38	1144
2020	116	112	17	32	29	29	30	35	31	42	31	51	553
2020	0	0	0	16	0	0	0	0	0	0	0	0	16
2019	40	22	10	0	22	10	7	10	111	103	72	61	468
2018	79	21	64	14	0	0	0	0	0	0	0	10	188
2017	67	60	64	49	50	41	72	103	61	51	27	21	666
2016	128	111	123	94	60	44	65	74	67	58	46	54	924
2015	0	0	13	0	0	0	0	0	0	33	48	69	164

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
-	4.9mi, 49:04 Run - General Cheeky little early morning leg-stretcher with E. She still not a huge fan of am running however .....Don't know why it took the Garmin over 2 miles to tune in.... 1) 1mi - 10:05(10:05/mi) 137/152bpm [1382b/mi] 116cal 5.95/6.37mph 2) 1mi - 10:04(10:04/mi) 142/149bpm [1429b/mi] 121cal 5.96/6.26mph 3) 1mi - 9:51(9:51/mi) 142/151bpm [1398b/mi] 114cal 6.09/6.47mph 4) 1mi - 9:48(9:48/mi) 147/153bpm [1441b/mi] 119cal 6.12/6.53mph 5) 0.94mi - 9:16(9:51/mi) 148/167bpm [1458b/mi] 110cal 6.09/6.62mph Add a comment	2.5mi, 29:15 Run - General Plugging round the track with first born.... 1) 1mi - 11:32(11:32/mi) 128/161bpm [1477b/mi] 118cal 5.2/6.55mph 2) 1mi - 12:26(12:26/mi) 128/151bpm [1591b/mi] 116cal 4.83/7.14mph 3) 0.46mi - 5:17(11:34/mi) 136/167bpm [1572b/mi] 54cal 5.19/10.02mph Add a comment	-	-	-	3.7mi, 39:47 Run - General Grey, drizzly and cool RR outing 1) 1mi - 11:15(11:15/mi) 125/136bpm [1406b/mi] 110cal 5.34/5.93mph 2) 1mi - 10:48(10:48/mi) 125/134bpm [1351b/mi] 97cal 5.55/5.85mph 3) 1mi - 10:46(10:46/mi) 132/169bpm [1422b/mi] 105cal 5.57/6.68mph 4) 0.65mi - 6:57(10:37/mi) 129/144bpm [1371b/mi] 59cal 5.65/5.97mph Add a comment
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, 59:14 Run - General Splish-sploshy mizzly solo run after dropping car off for MOT. 1) 1mi - 9:58(9:58/mi) 142/162bpm [1415b/mi] 119cal 6.02/6.72mph 2) 1mi - 9:31(9:31/mi) 144/155bpm [1370b/mi] 114cal 6.31/7.12mph 3) 1mi - 9:26(9:26/mi) 153/163bpm [1443b/mi] 120cal 6.36/7.12mph 4) 1mi - 9:45(9:45/mi) 157/172bpm [1531b/mi] 125cal 6.15/6.78mph 5) 1mi - 9:29(9:29/mi) 157/177bpm [1488b/mi] 122cal 6.33/7.16mph 6) 1mi - 9:03(9:03/mi) 163/175bpm [1475b/mi] 122cal 6.63/7.47mph 7) 0.25mi - 2:03(8:18/mi) 162/169bpm [1345b/mi] 28cal 7.23/7.31mph Add a comment	3.9mi, 41:29 Run - General RR - decent pace before the 'big match' - eg England v Netherlands in Euro '24 semi-final. 1) 1mi - 11:12(11:12/mi) 140/150bpm [1567b/mi] 135cal 5.36/6.45mph 2) 1mi - 10:36(10:36/mi) 142/151bpm [1504b/mi] 127cal 5.66/6.12mph 3) 1mi - 10:35(10:35/mi) 139/145bpm [1471b/mi] 114cal 5.67/6.32mph 4) 0.87mi - 9:07(10:32/mi) 141/152bpm [1485b/mi] 98cal 5.7/6.41mph Add a comment	-	7.5mi, 1:11:43 Run - General The inaugural Plug Run! Not a sink plug to be found in WA12 so jeffed down to aisle 26 of our bumpernormous B&Q to buy one for one whole pound plus 69 new pence. 1) 1mi - 10:44(10:44/mi) 140/175bpm [1504b/mi] 121cal 5.59/6.68mph 2) 1mi - 9:29(9:29/mi) 140/157bpm [1328b/mi] 104cal 6.33/7.24mph 3) 1mi - 9:21(9:21/mi) 146/156bpm [1366b/mi] 111cal 6.42/7.28mph 4) 1mi - 9:33(9:33/mi) 151/163bpm [1443b/mi] 118cal 6.28/7.2mph 5) 1mi - 9:25(9:25/mi) 153/166bpm [1442b/mi] 115cal 6.37/7.18mph 6) 1mi - 9:10(9:10/mi) 156/168bpm [1431b/mi] 117cal 6.54/7.08mph 7) 1mi - 9:15(9:15/mi) 157/166bpm [1451b/mi] 114cal 6.49/7.28mph 8) 0.5mi - 4:45(9:27/mi) 158/171bpm [1492b/mi] 60cal 6.35/7.12mph Add a comment	4mi, 44:11 Run - General Cloudy but warm RR 1) 1mi - 11:00(11:00/mi) 132/159bpm [1452b/mi] 121cal 5.46/6.2mph 2) 1mi - 10:26(10:26/mi) 134/143bpm [1398b/mi] 110cal 5.75/7.14mph 3) 1mi - 10:47(10:47/mi) 141/162bpm [1521b/mi] 121cal 5.56/6.8mph 4) 1mi - 11:56(11:56/mi) 134/148bpm [1599b/mi] 109cal 5.03/6.05mph 5) 0mi - 2(9:56/mi) 148/148bpm [1470b/mi] 6.04/4.66mph Add a comment
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
10mi, 1:36:11 Run - General 10 mile 'flying quarters' with E. 1) 1mi - 10:01(10:01/mi) 141/156bpm [1411b/mi] 119cal 5.99/6.78mph 2) 1mi - 9:19(9:19/mi) 151/168bpm [1407b/mi] 117cal 6.44/8.22mph 3) 1mi - 9:26(9:26/mi) 150/166bpm [1414b/mi] 115cal 6.36/7.87mph 4) 1mi - 9:11(9:11/mi) 148/166bpm [1360b/mi] 105cal 6.53/7.72mph 5) 1mi - 9:18(9:18/mi) 150/168bpm [1395b/mi] 109cal 6.45/7.99mph 6) 1mi - 9:32(9:32/mi) 148/168bpm [1410b/mi] 104cal 6.3/7.83mph 7) 1mi - 9:37(9:37/mi) 151/169bpm [1453b/mi] 109cal 6.23/7.81mph 8) 1mi - 9:34(9:34/mi) 152/176bpm [1454b/mi] 105cal 6.27/8.25mph 9) 1mi - 9:32(9:32/mi) 149/173bpm [1419b/mi] 90cal 6.3/8.16mph 10) 1mi - 10:39(10:39/mi) 140/150bpm [1492b/mi] 66cal 5.63/6.18mph 11) 0mi - 3(11:34/mi) 142/142bpm [1642b/mi] 5.19/5.32mph Add a comment	-	4.5mi, 40:42 Run - General After warm-up mile aimed to run 3 x 9 min miles 'blind'. Satisfied with the second of these (which includes up the slope to far end of Rob Lane) and the third (which includes the DEFINITE hill up to Old Bulls Head). Not too bad for a sleep-deprived old fella..... 1) 1mi - 9:47(9:47/mi) 137/153bpm [1341b/mi] 113cal 6.13/6.43mph 2) 1mi - 8:59(8:59/mi) 151/160bpm [1356b/mi] 117cal 6.68/6.91mph 3) 1mi - 8:45(8:45/mi) 157/162bpm [1374b/mi] 118cal 6.86/6.99mph 4) 1mi - 8:34(8:34/mi) 161/172bpm [1379b/mi] 118cal 7.01/7.22mph 5) 0.5mi - 4:37(9:11/mi) 158/166bpm [1451b/mi] 62cal 6.53/7.18mph Add a comment	3.9mi, 41:11 Run - General Humid, off-the-cuff RR 1) 1mi - 10:55(10:55/mi) 137/160bpm [1495b/mi] 129cal 5.5/6.39mph 2) 1mi - 10:05(10:05/mi) 141/150bpm [1421b/mi] 121cal 5.95/6.32mph 3) 1mi - 10:26(10:26/mi) 142/150bpm [1481b/mi] 121cal 5.75/6.47mph 4) 0.93mi - 9:46(10:30/mi) 141/151bpm [1481b/mi] 108cal 5.71/6.47mph Add a comment	5mi, 45:18 Run - General Slightly tired legs this morning TBH. Roughly aiming for 5 miles in 45 mins so not bad. 1) 1mi - 9:42(9:42/mi) 133/155bpm [1290b/mi] 108cal 6.19/6.8mph 2) 1mi - 9:09(9:09/mi) 143/154bpm [1309b/mi] 113cal 6.55/8.25mph 3) 1mi - 9:00(9:00/mi) 149/161bpm [1340b/mi] 115cal 6.67/6.91mph 4) 1mi - 8:49(8:49/mi) 154/161bpm [1358b/mi] 117cal 6.8/6.99mph 5) 1mi - 8:36(8:36/mi) 158/169bpm [1359b/mi] 115cal 6.97/8.45mph 6) 0.01mi - 2(5:42/mi) 167/167bpm [952b/mi] 10.52/7.28mph Add a comment	-	7.6mi, 1:21:03 Run - General Hermitage Green, the 'hard' way - with Bonnie! Then on with RR - an airless and humid morning so pretty hard work. 1) 1mi - 10:33(10:33/mi) 127/143bpm [1339b/mi] 111cal 5.69/6.3mph 2) 1mi - 10:24(10:24/mi) 135/149bpm [1404b/mi] 116cal 5.77/6.45mph 3) 1mi - 10:00(10:00/mi) 135/151bpm [1351b/mi] 107cal 5.99/6.16mph 4) 1mi - 10:30(10:30/mi) 134/151bpm [1407b/mi] 101cal 5.72/6.37mph 5) 1mi - 10:52(10:52/mi) 132/141bpm [1434b/mi] 94cal 5.53/6.16mph 6) 1mi - 10:21(10:21/mi) 132/141bpm [1367b/mi] 85cal 5.79/6.22mph 7) 1mi - 11:13(11:13/mi) 132/149bpm [1481b/mi] 86cal 5.35/6.24mph 8) 0.64mi - 7:09(11:13/mi) 132/141bpm [1481b/mi] 53cal 5.35/5.91mph Add a comment
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
-	4mi, 38:52 Run - General Morning pootle around Hyde Park with E. - night after S'Mark's final London gig at the Proms with the Halle. Stayed at the rather swanky Radisson Mayfair Hotel again. 1) 1mi - 10:15(10:15/mi) 124/139bpm [1270b/mi] 102cal 5.86/6.45mph 2) 1mi - 9:28(9:28/mi) 138/146bpm [1306b/mi] 112cal 6.34/6.76mph 3) 1mi - 9:29(9:29/mi) 138/145bpm [1309b/mi] 108cal 6.33/6.62mph 4) 1mi - 9:41(9:41/mi) 138/151bpm [1337b/mi] 104cal 6.19/6.68mph Add a comment	-	4mi, 40:18 Run - General Still warm bit a little fresher RR outing. Pacy! 1) 1mi - 10:25(10:25/mi) 122/129bpm [1271b/mi] 102cal 5.76/6.28mph 2) 1mi - 9:39(9:39/mi) 122/130bpm [1177b/mi] 87cal 6.22/6.7mph 3) 1mi - 10:05(10:05/mi) 119/128bpm [1200b/mi] 77cal 5.95/6.41mph 4) 1mi - 9:48(9:48/mi) 119/126bpm [1166b/mi] 69cal 6.12/6.99mph 5) 0.04mi - 21(9:41/mi) 121/121bpm [1172b/mi] 2cal 6.2/6.53mph Add a comment 23.5mi, 1:45:26 Bike - General Slightly cobbled together ride with E. First ride since Herefordshire... 1) 5mi - 24:06(4:49/mi) 241cal 12.45/20.31mph 2) 5mi - 23:54(4:47/mi) 241cal 12.55/19.45mph 3) 5mi - 24:09(4:50/mi) 240cal 12.42/19.12mph 4) 5mi - 21:56(4:23/mi) 233cal 13.68/17.43mph 5) 2.48mi - 11:21(4:34/mi) 113cal 13.13/26.88mph Add a comment	-	4mi, 34:20 Run - General 3 x tempo miles, ably assisted by Bonnie... TBH doing 3 miles in 24.5 minutes still a bit of a shock to the system! 1) 1mi - 9:46(9:46/mi) 140/151bpm [1368b/mi] 122cal 6.14/6.87mph 2) 1mi - 8:16(8:16/mi) 157/163bpm [1299b/mi] 115cal 7.25/7.64mph 3) 1mi - 8:08(8:08/mi) 162/167bpm [1317b/mi] 117cal 7.38/7.66mph 4) 1mi - 8:07(8:07/mi) 163/167bpm [1323b/mi] 117cal 7.39/7.68mph 5) 0.01mi - 2(6:36/mi) 162/162bpm [1070b/mi] 9.09/7.45mph 26th Jul 2024, 10:52am Autumnleaves wrote: Did she pull you along?? X 26th Jul 2024, 10:58am Ness wrote: She was speedy! 😉🐶😁 26th Jul 2024, 11:38am Mr AL wrote: Bonnie probably evened times out - she pulled me more quickly at some points but also slowed by the odd 'veer' at others! 26th Jul 2024, 11:47am Ness wrote: Brilliant 😁 Add a comment	4.3mi, 45:13 Run - General Pleasant RR bimble. 1) 1mi - 11:07(11:07/mi) 129/143bpm [1435b/mi] 123cal 5.4/5.99mph 2) 1mi - 10:28(10:28/mi) 134/144bpm [1402b/mi] 116cal 5.74/6.2mph 3) 1mi - 10:21(10:21/mi) 131/143bpm [1355b/mi] 101cal 5.8/6.45mph 4) 1mi - 10:18(10:18/mi) 129/140bpm [1329b/mi] 88cal 5.82/6.66mph 5) 0.32mi - 3:00(9:16/mi) 136/145bpm [1260b/mi] 31cal 6.48/6.66mph Add a comment

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