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Mr AL M55

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

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Recent Blogs
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
'Falling with Style' - Reflections on 'Endure 24' 2015	Jun 2015

Recent Training
15th Sep	General	4.6mi	50:16
13th Sep	General	8mi	1:18:22
11th Sep	General	4mi	45:45
8th Sep	General	3mi	34:01
26th Aug	General	10mi	1:37:27

12 Month Benchmarks	Run
Mile	7:34
5k	26:09
5mi	42:20
10k	57:51
10mi	1:36:45
Half	2:10:16

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Best Times
Best WAVA

Dist	Races	PB	WB	2013	2014	2015	2016	2017	2018
1mi	3	6:37 6:37/mi	65.15		6:51 61.92	6:43 63.66	6:37 65.15
3km	1	13:15 7:06/mi	63.79			13:15 63.79
5km	1	23:09 7:27/mi	63.24	23:09 63.24
5mi	3	37:33 7:31/mi	64.63		39:12 60.92	37:52 63.57	37:33 64.63
10km	6	46:45 7:31/mi	65.06	48:25 61.53	48:19 62.18	48:51 61.50	46:45 64.81	46:58 65.06	48:20 63.76
10mi	2	1:16:50 7:41/mi	65.21			1:27:44 56.61		1:16:50 65.21
13.1mi	3	1:43:11 7:53/mi	64.25	1:49:29 58.49	1:49:32 59.48		1:43:11 64.25
26.2km	1	2:18:54 8:32/mi	60.28			2:18:54 60.28
26.2mi	1	3:48:13 8:43/mi	60.64				3:48:13 60.64

2018		Result	WAVA	Distance
4 Feb	Southport Mad Dog 10k SB	48:20	63.76	10km
2017		Result	WAVA	Distance
2 Apr	Liverpool 10 Miler PB	1:16:50	65.21	10mi
5 Feb	Southport Mad Dog 10k SB	46:58	65.06	10km
2016		Result	WAVA	Distance
16 Oct	Manchester Half Marathon PB	1:43:11	64.25	13.1mi
27 Sep	Spectrum Striders Track Mile PB	6:37	65.15	1mi
10 Apr	Greater Manchester Marathon PB	3:48:13	60.64	26.2mi
27 Mar	Hale Village 5 Mile Race PB	37:33	64.63	5mi
7 Feb	Southport Mad Dog 10k PB	46:45	64.81	10km
2015		Result	WAVA	Distance
6 Dec	Hoka One One Stockport 10 SB	1:27:44	56.61	10mi
13 Oct	Spectrum Striders 3K PB	13:15	63.79	3km
4 Oct	Chester Metric Marathon PB	2:18:54	60.28	26.2km
10 Sep	Spectrum Striders Road Mile SB	6:43	63.66	1mi
5 Apr	Hale 5 SB	37:52	63.57	5mi
8 Feb	Southport Mad Dog 10k SB	48:51	61.50	10km
2014		Result	WAVA	Distance
12 Oct	Gingerbread Men 10k (Ormskirk) SB	48:19	62.18	10km
30 Sep	Spectrum Striders Track Mile SB	6:51	61.92	1mi
21 Sep	English Half Marathon SB	1:49:32	59.48	13.1mi
20 Apr	Run the Bridge SB	39:12	60.92	5mi
2013		Result	WAVA	Distance
17 Nov	Sandgrounder 5K PB	23:09	63.24	5km
6 Oct	Gingerbread 10km SB	48:25	61.53	10km
17 Mar	Liverpool Half Marathon SB	1:49:29	58.49	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
2021	60	37	34	109	163	185	190	164	20	0	0	0	962
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

Tue 24th Aug Aug 24	Wed 25th Aug Aug 25	Thu 26th Aug Aug 26	Fri 27th Aug Aug 27	Sat 28th Aug Aug 28	Sun 29th Aug Aug 29	Mon 30th Aug Aug 30
12mi, 1:56:52 Run - General All good Split Summary === 1) 1m - 10:05(10:05/m) 124cal 5.95/12.73mph 2) 1m - 9:56(9:56/m) 130cal 6.04/6.64mph 3) 1m - 9:48(9:48/m) 130cal 6.12/8.22mph 4) 1m - 9:54(9:54/m) 126cal 6.06/6.95mph 5) 1m - 9:50(9:50/m) 130cal 6.1/7.06mph 6) 1m - 9:41(9:41/m) 127cal 6.2/7.68mph 7) 1m - 9:35(9:35/m) 126cal 6.26/7.26mph 8) 1m - 9:26(9:26/m) 130cal 6.36/7.74mph 9) 1m - 9:40(9:40/m) 127cal 6.21/7.91mph 10) 1m - 9:42(9:42/m) 130cal 6.19/8.2mph 11) 1m - 9:40(9:40/m) 125cal 6.21/7.53mph 12) 1m - 9:32(9:32/m) 126cal 6.29/7.68mph 13) 0m - 2(10:55/m) 5.49/6.43mph 24th Aug 2021, 1:58pm Corrah wrote: Great miles. Well done 👍 Add a comment	7.8mi, 1:22:00 Run - General Pre-run and then RR. Didn't turn Garmin on again after Aldi 9by mistake...) so manual entry here. 25th Aug 2021, 9:44pm Corrah wrote: Nice running :) Add a comment	10mi, 1:37:27 Run - General Warm morning - relatively fatigued at the end (mind you.. I've done 18 miles in the last 18 hours....) Split Summary === 1) 1m - 10:05(10:05/m) 126cal 5.95/7.45mph 2) 1m - 9:45(9:45/m) 127cal 6.16/7.03mph 3) 1m - 10:07(10:07/m) 128cal 5.93/6.91mph 4) 1m - 9:39(9:39/m) 126cal 6.22/7.16mph 5) 1m - 9:40(9:40/m) 126cal 6.2/7.22mph 6) 1m - 9:26(9:26/m) 126cal 6.37/7.78mph 7) 1m - 9:52(9:52/m) 125cal 6.08/6.8mph 8) 1m - 9:38(9:38/m) 126cal 6.22/7.22mph 9) 1m - 9:41(9:41/m) 127cal 6.2/7.62mph 10) 1m - 9:33(9:33/m) 126cal 6.28/7.51mph 11) 0.01m - 2(6:00/m) 10/6.2mph 26th Aug 2021, 6:59pm Corrah wrote: Great running :) Add a comment	-	-	-	-
Tue 31st Aug Aug 31	Wed 1st Sep Sep 1	Thu 2nd Sep Sep 2	Fri 3rd Sep Sep 3	Sat 4th Sep Sep 4	Sun 5th Sep Sep 5	Mon 6th Sep Sep 6
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Tue 7th Sep Sep 7	Wed 8th Sep Sep 8	Thu 9th Sep Sep 9	Fri 10th Sep Sep 10	Sat 11th Sep Sep 11	Sun 12th Sep Sep 12	Mon 13th Sep Sep 13
-	3mi, 34:01 Run - General First post-COVID run... in London to support last night's Halle Prom. stayed 'posh' at the Mayfair Hotel. Very warm morning but lots of welcome shade in both the Royal Parks. No major alarms, but very conscious of the need to 'lower back in gently'! Split Summary === 1) 1m - 11:44(11:44/m) 121cal 5.11/6.57mph 2) 1m - 11:04(11:04/m) 127cal 5.42/6.3mph 3) 1m - 11:10(11:10/m) 132cal 5.37/7.33mph 4) 0m - 3(9:17/m) 6.46/7.22mph 8th Sep 2021, 4:05pm Corrah wrote: Glad you are better. Totally right to take it easy 👍 Add a comment	-	-	4mi, 45:45 Run - General With RR. Felt OK, but very gentle.... Split Summary === 1) 1m - 11:41(11:41/m) 130cal 5.14/15.61mph 2) 1m - 11:22(11:22/m) 129cal 5.28/5.66mph 3) 1m - 11:14(11:14/m) 131cal 5.34/5.74mph 4) 1m - 11:28(11:29/m) 129cal 5.23/5.51mph 11th Sep 2021, 4:34pm Corrah wrote: Glad you took it easy xx Add a comment	-	8mi, 1:18:22 Run - General Solid - quite satisfied. Hamstrings grumbling a bit but.... Split Summary === 1) 1m - 9:47(9:47/m) 131cal 6.13/8.06mph 2) 1m - 9:53(9:53/m) 129cal 6.07/7.72mph 3) 1m - 9:50(9:50/m) 128cal 6.11/7.28mph 4) 1m - 9:47(9:47/m) 126cal 6.13/7.2mph 5) 1m - 9:58(9:58/m) 127cal 6.02/6.87mph 6) 1m - 9:40(9:40/m) 125cal 6.2/6.91mph 7) 1m - 9:47(9:47/m) 126cal 6.14/7.85mph 8) 1m - 9:37(9:37/m) 126cal 6.24/7.53mph 9) 0m - 2(7:33/m) 7.93/6.49mph 13th Sep 2021, 9:41pm Corrah wrote: Nicely done :) Add a comment
Tue 14th Sep Sep 14	Wed 15th Sep Sep 15	Thu 16th Sep Sep 16	Fri 17th Sep Sep 17	Sat 18th Sep Sep 18	Sun 19th Sep Sep 19	Mon 20th Sep Sep 20
-	4.6mi, 50:16 Run - General With RR. First time 'up Common Road' for a while with the group - it was good! Split Summary === 1) 1m - 10:54(10:54/m) 132cal 5.51/10.27mph 2) 1m - 11:16(11:16/m) 129cal 5.33/5.99mph 3) 1m - 11:23(11:23/m) 127cal 5.27/5.68mph 4) 1m - 10:49(10:49/m) 131cal 5.55/6.05mph 5) 0.57m - 5:54(10:21/m) 74cal 5.8/6.47mph 15th Sep 2021, 9:33pm Corrah wrote: Good work. Hope you are back to fitness x Add a comment	-	-	-	-	-