Steve Shaughnessy

M65

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Mileage
Training

Races
649
Miles
25089
Miles
43
Miles
4807
WAVA
86.11%
Mile
5:26
5k
17:56
5M
31:05
10k
37:57
10M
1:04:28
Half
1:24:20
20M
2:22:14
Mara
3:03:42
400m
10:07

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Recent Training
23rd Apr	General	6.1mi	51:32
22nd Apr	General	0.6mi	5:11
22nd Apr	General	5.6mi	40:16
22nd Apr	General	3.1mi	27:27
22nd Apr	General	4.1mi	35:11

12 Month Benchmarks	Run
Mile	4:38
5k	21:22
5mi	35:52
10k	44:37

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Best Times
Best WAVA

Dist	Races	2003	2004	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	4					5:26 82.90	5:33 81.83	6:04 75.49		5:33 83.92									5:26 5:26/mi	83.92
1.3mi	1								9:08 64.97										9:08 7:18/mi	64.97
2mi	1									13:13 75.44									13:13 6:37/mi	75.44
4.7km	1					17:57 80.11													17:57 6:09/mi	80.11
3mi	7					18:51 78.46	18:25 80.99	19:21 77.73	19:05 79.50	18:28 82.86	19:40 78.48								18:25 6:08/mi	82.86
5km	399	22:42 62.86	20:40 69.58	21:57 68.74	19:00 80.39	17:56 85.55	18:25 84.00	18:49 82.92	18:49 84.35	18:26 86.11	19:02 84.86	18:53 85.53	19:42 83.46	19:19 85.11	20:36 80.53	21:06 79.34	21:07 80.01	21:42 78.61	17:56 5:46/mi	86.11
3.3mi	1								20:36 80.06										20:36 6:20/mi	80.06
5.5km	7						21:49 78.31						23:35 76.33			26:57 68.64	26:56 69.32		21:49 6:23/mi	78.31
6km	1					22:39 81.83													22:39 6:05/mi	81.83
4.2mi	1											25:48 86.11							25:48 6:06/mi	86.11
4.5mi	2														36:52 66.12	36:49 66.84			36:49 8:11/mi	66.84
4.6mi	1														34:39 71.97				34:39 7:32/mi	71.97
5mi	17					31:13 80.20	31:05 81.26			31:31 82.31	32:18 81.04	32:26 81.46	38:09 69.89		36:48 73.83	37:50 72.49	36:45 75.36		31:05 6:13/mi	82.31
5.3mi	2															39:40 72.74	39:02 74.64		39:02 7:26/mi	74.64
5.3mi	1																36:11 81.32		36:11 6:50/mi	81.32
9km	3																43:56 70.81		43:56 7:51/mi	70.81
5.6mi	1											48:51 60.81							48:51 8:43/mi	60.81
5.7mi	2									34:34 85.91		36:19 83.30							34:34 6:04/mi	85.91
5.8mi	1						46:05 63.29												46:05 8:01/mi	63.29
5.8mi	7										48:55 62.38								48:55 8:26/mi	62.38
9.6km	36					38:18 79.07	40:52 74.77	41:00 74.53						42:10 76.61					38:18 6:25/mi	79.07
9.7km	4															46:17 71.53			46:17 7:43/mi	71.53
9.9km	2																47:20 72.53		47:20 7:42/mi	72.53
10km	59				41:35 74.59	39:20 79.56	38:19 82.41	37:57 83.96	39:20 81.74	38:09 85.05	38:47 84.44	39:59 82.68	40:07 83.19	40:18 83.60	44:04 77.19	43:25 79.11	44:13 78.45	44:50 78.14	37:57 6:06/mi	85.05
11km	7							51:36 68.97											51:36 7:33/mi	68.97
7mi	2										51:10 72.67								51:10 7:19/mi	72.67
8mi	1												1:01:55 70.52						1:01:55 7:44/mi	70.52
8.8mi	1													1:06:07 73.33					1:06:07 7:33/mi	73.33
10mi	6				1:05:39 78.88	1:04:28 80.33	1:06:02 79.15					1:09:36 78.70		1:14:44 75.47					1:04:28 6:27/mi	80.33
13.1mi	18					1:24:20 81.30	1:27:03 79.49	1:26:18 80.94	1:27:02 81.02	1:24:50 83.91	1:26:35 83.00	1:26:28 83.93							1:24:20 6:26/mi	83.93
20mi	1						2:22:14 76.50												2:22:14 7:07/mi	76.50
21mi	2							3:14:40 59.46	2:56:33 66.18										2:56:33 8:24/mi	66.18
26.2mi	15					3:09:42 75.78	3:14:48 74.48	3:31:42 69.18	3:05:40 79.63	3:03:42 81.25	3:04:17 81.77	3:18:07 76.80	3:20:42 76.56		3:26:38 75.86	3:38:40 72.40			3:03:42 7:01/mi	81.77

2024		Result	WAVA	Distance
20 Apr	Hyde parkrun	22:59	74.22	5km
17 Apr	Herod farm Fell Race 3 mile	39:05	42.07	3mi
13 Apr	Jamaica Pond parkrun	21:57	77.71	5km
6 Apr	Congleton parkrun	21:53	77.95	5km
30 Mar	Monsal Trail parkrun	21:57	77.71	5km
23 Mar	Woodbank parkrun	23:28	72.69	5km
17 Mar	Poynton 10km	46:31	75.31	10km
16 Mar	Bramhall parkrun	22:54	74.49	5km
9 Mar	Seven Fields parkrun	22:21	76.32	5km
2 Mar	Woodbank parkrun	23:00	74.17	5km
24 Feb	Alderley Park parkrun	23:27	72.74	5km
17 Feb	Bramhall parkrun	23:02	74.06	5km
10 Feb	MACCL XC Race 5 Kenworthy Woods	42:25	68.51	8.35km
3 Feb	Seven Fields parkrun	22:24	76.15	5km
28 Jan	Stockport Daffodil 10k SB	44:50	78.14	10km
27 Jan	Bramhall parkrun	23:52	71.47	5km
20 Jan	Wilmslow parkrun	23:26	72.79	5km
13 Jan	MACCL XC Race 4 Tatton Park	46:04	75.26	9.9km
6 Jan	Alexandra parkrun, Moss Side SB	21:42	78.61	5km
1 Jan	Bramhall parkrun	23:00	74.17	5km
2023		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	1:02:08	62.43	11km
30 Dec	Alderley Park parkrun	22:55	74.44	5km
25 Dec	Seven Fields parkrun	22:58	74.27	5km
16 Dec	Bramhall parkrun	22:54	74.49	5km
9 Dec	Woodbank parkrun	23:00	74.17	5km
2 Dec	Cheadle Hulme parkrun	25:15	67.56	5km
25 Nov	Crewe parkrun	22:51	73.94	5km
18 Nov	Oranmore parkrun	23:09	72.98	5km
11 Nov	MACCL Race 2 Wythenshaw Park	54:15	61.30	9.6km
4 Nov	Jamaica Pond parkrun	21:41	77.91	5km
28 Oct	Congleton parkrun	21:56	77.03	5km
21 Oct	Bramhall parkrun	23:57	70.54	5km
14 Oct	MACCL - Heaton Park	48:36	68.79	9.65km
30 Sep	Poolbeg parkrun	21:45	77.68	5km
23 Sep	Knocknacarra parkrun	22:31	75.03	5km
16 Sep	Seven Fields parkrun	22:09	76.27	5km
10 Sep	Bollington 3 Peaks Fell Race	57:45	53.87	9km
9 Sep	Woodbank parkrun	24:05	70.15	5km
2 Sep	Fletcher Moss parkrun	21:57	76.97	5km
26 Aug	Woodbank parkrun	22:24	75.42	5km
19 Aug	Windy Nook parkrun	23:20	72.41	5km
16 Aug	Bramhall Foodbank 5k SB	26:56	69.32	5.5km
12 Aug	Woodbank parkrun	23:50	70.89	5km
9 Aug	Eccles Pike Fell Race	32:39	57.23	3.42mi
5 Aug	Woodbank parkrun	22:52	73.88	5km
3 Aug	Sale Sizzler 4		0.00	5km
29 Jul	Alderley Park parkrun	22:10	76.22	5km
22 Jul	Seven Fields parkrun	22:04	76.56	5km
18 Jul	Alderley Park Summer Trail Race PB	39:02	74.64	5.25mi
15 Jul	Glossop parkrun	22:27	75.25	5km
4 Jul	Mobberley 'Round the Runway' PB	36:11	81.32	5.3mi
1 Jul	Woodbank parkrun	22:33	74.92	5km
27 Jun	The Wizard 5 PB	43:56	70.81	9km
24 Jun	Whaley Waltz Fell Race	54:42	59.06	5.8mi
17 Jun	Alderley Park parkrun	21:41	77.91	5km
10 Jun	Seven Fields parkrun	21:32	78.46	5km
3 Jun	Trentham Gardens parkrun	21:46	77.62	5km
20 May	Bramhall parkrun	21:52	77.26	5km
13 May	Poolbeg parkrun	21:29	78.64	5km
6 May	Castletown parkrun	22:00	76.79	5km
29 Apr	Jamaica Pond parkrun	21:43	77.80	5km
22 Apr	Jamaica Pond parkrun	21:44	77.74	5km
15 Apr	Alexandra parkrun, Moss Side	21:31	78.52	5km
8 Apr	Woodbank parkrun	23:51	70.84	5km
7 Apr	Salford 10k SB	44:13	78.45	10km
1 Apr	Alexandra parkrun, Moss Side	21:13	79.63	5km
25 Mar	Philips Park parkrun	21:53	77.20	5km
19 Mar	Poynton 10km	47:28	73.08	10km
18 Mar	Woodbank parkrun	22:12	76.10	5km
11 Mar	Manchester Area XC League - Heaton Park	48:35	68.82	9.65km
4 Mar	South Manchester parkrun SB	21:07	80.01	5km
25 Feb	Woodbank parkrun	24:56	67.76	5km
18 Feb	Alexandra parkrun, Moss Side	21:33	78.40	5km
11 Feb	Manchester Area XC League - Sherdley Park (Senior Men) PB	47:20	72.53	9.9km
4 Feb	Pavilion Gardens parkrun	22:28	75.20	5km
29 Jan	STOCKPORT DAFFODIL 10K	46:42	74.28	10km
28 Jan	Bramhall parkrun	22:51	73.94	5km
22 Jan	Alderley Park Trail Race SB	36:45	75.36	5mi
21 Jan	Cheadle Hulme parkrun	26:11	64.52	5km
14 Jan	Woodbank parkrun	24:20	69.43	5km
7 Jan	Woodbank parkrun	23:18	72.51	5km
1 Jan	Wilmslow parkrun	23:47	71.04	5km
2022		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	1:02:02	61.91	11km
26 Dec	Star and Garter 5K Boxing Day run	22:27	75.25	5km
25 Dec	Bramhall parkrun	22:52	73.88	5km
24 Dec	Bramhall parkrun	24:09	69.96	5km
10 Dec	Woodbank parkrun	26:17	64.28	5km
19 Nov	Woodbank parkrun	24:43	67.73	5km
22 Oct	Bramhall parkrun	24:56	67.14	5km
15 Oct	MACCL Wythenshawe	47:36	69.56	9.65km
8 Oct	Druridge Bay parkrun	22:26	74.62	5km
1 Oct	Jamaica Pond parkrun	22:42	73.75	5km
24 Sep	Jamaica Pond parkrun	22:25	74.68	5km
10 Sep	Lydiard parkrun	21:34	77.62	5km
27 Aug	South Manchester parkrun	21:24	78.23	5km
24 Aug	Bramhall Foodbank 5k SB	26:57	68.64	5.5km
20 Aug	Oldham parkrun	21:54	76.44	5km
13 Aug	Woodbank parkrun	22:58	72.89	5km
11 Aug	Airport City Manchester Sale Sizzler 4	22:02	75.98	5km
6 Aug	Bramhall parkrun	21:34	77.62	5km
2 Aug	Quarry Bank Trail Race PB	36:49	66.84	4.5mi
30 Jul	Woodbank parkrun	22:07	75.69	5km
23 Jul	Woodbank parkrun	22:24	74.73	5km
20 Jul	Alderley Park Trail Race SB	39:40	72.74	5.25mi
16 Jul	Alderley Park parkrun	21:54	76.44	5km
9 Jul	Llanerchaeron parkrun	22:21	74.90	5km
5 Jul	Wizard 5 SB	37:50	72.49	5mi
2 Jul	Gateshead parkrun	22:11	75.46	5km
18 Jun	Woodbank parkrun	22:36	74.07	5km
15 Jun	Bramhall Foodbank 5.5k	27:07	68.22	5.5km
11 Jun	Wincle Trout Fell Race	1:02:04	52.46	5.9mi
4 Jun	Chadderton Hall parkrun	23:47	70.39	5km
28 May	Bramhall parkrun	21:43	77.09	5km
14 May	Alexandra parkrun, Moss Side SB	21:06	79.34	5km
7 May	Danehy Park parkrun	22:35	74.13	5km
30 Apr	Baltimore and Annapolis Trail parkrun	21:54	76.44	5km
23 Apr	Bramhall parkrun	22:18	75.07	5km
16 Apr	Bramhall parkrun	21:54	76.44	5km
9 Apr	Congleton parkrun	22:34	74.18	5km
3 Apr	Manchester Marathon SB	3:38:40	72.40	26.2mi
2 Apr	Wilmslow parkrun	23:49	70.29	5km
6 Mar	High Legh 10K SB	43:25	79.11	10km
5 Mar	Woodbank parkrun	22:20	74.96	5km
26 Feb	Woodford Community Sprint Duathlon	10:33 / 25:05 /9:43	0.00	1.4miles/7.3miles/1.4miles
12 Feb	Grove Fields parkrun	22:41	73.80	5km
5 Feb	Glossop parkrun	23:07	72.42	5km
30 Jan	Stockport Daffodil 10K	44:39	76.93	10km
29 Jan	Cheadle Hulme parkrun	25:03	66.83	5km
22 Jan	Leazes parkrun	21:43	77.09	5km
15 Jan	MACCL - Tatton Park PB	46:17	71.53	9.65km
8 Jan	Woodbank parkrun	23:28	71.34	5km
1 Jan	Bramhall parkrun	23:14	72.05	5km
2021		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	1:00:08	63.24	11km
27 Dec	Adlington winter warmer	48:46	70.43	10km
25 Dec	Bramhall parkrun	22:35	74.13	5km
18 Dec	Tetbury Goods Shed parkrun	22:16	75.18	5km
11 Dec	Woodbank parkrun	22:23	74.79	5km
28 Nov	Wilmslow Festive 10K SB	44:04	77.19	10km
27 Nov	Bramhall parkrun	23:36	70.29	5km
20 Nov	Town Moor parkrun	22:31	73.68	5km
6 Nov	Northwich parkrun	21:42	76.45	5km
23 Oct	Lyme Park parkrun	25:04	66.18	5km
16 Oct	Carlisle Park parkrun	23:06	71.81	5km
9 Oct	Peel parkrun	21:23	77.58	5km
2 Oct	Upton House parkrun	22:23	74.11	5km
25 Sep	Wincle Trout Fell Race	1:01:30	52.44	5.9mi
18 Sep	Stockport urban 5k	22:46	72.87	5km
11 Sep	Bramhall parkrun	21:37	76.74	5km
4 Sep	Llanerchaeron parkrun	21:57	75.58	5km
28 Aug	Marple parkrun	23:09	71.66	5km
27 Aug	Mid Cheshire 5k	20:48	79.76	5km
21 Aug	Seven Fields parkrun	22:35	73.46	5km
14 Aug	Heaton parkrun	22:08	74.95	5km
11 Aug	Neil Cliffe 5k for St Ann's Hospice (Sale Sizzler Race 5)	21:11	78.31	5km
7 Aug	Bramhall parkrun	22:19	74.34	5km
4 Aug	Quarry Bank Trail Race SB	36:52	66.12	4.5mi
31 Jul	Cheadle Hulme parkrun	23:50	69.61	5km
27 Jul	Mobberley round the runway 5 mile SB	36:48	73.83	5mi
24 Jul	Bramhall parkrun	22:19	74.34	5km
21 Jul	Alderley Park Summer Trail Race PB	34:39	71.97	4.6mi
15 Jul	Airport City Sale Sizzler 5K Race 3	21:17	77.94	5km
1 Jul	Airport City Sale Sizzler 5K Race 2	21:27	77.34	5km
26 Jun	Shrigley Stag Fell Race	59:24	60.59	6.55mi
23 Jun	Round the Resers	36:58	73.50	5mi
31 May	Boston Marathon UK SB	3:26:38	75.86	26.2mi
30 Apr	Mid Cheshire 5k SB	20:36	80.53	5km
2020		Result	WAVA	Distance
5 Dec	Virtual Stockport 10 SB	1:14:44	75.47	10mi
20 Sep	Go Tri Sprint Duathlon	21:20 / 35:32 /10:53	0.00	1.5km/9.6km/1.55km
28 Aug	Mid Cheshire 5k	19:22	84.89	5km
16 Aug	Go Tri Sprint Duathlon	10:11 / 17:01 /10:16	0.00	1.5km/9.6km/1.55km
7 Mar	Alexandra parkrun, Moss Side SB	19:19	85.11	5km
1 Mar	Trafford 10K SB	40:18	83.60	10km
22 Feb	Seven Fields parkrun	22:15	73.89	5km
15 Feb	Bramhall parkrun	20:41	79.49	5km
8 Feb	MACCL Heaton Park	43:29	74.29	9.6km
1 Feb	South Shields parkrun	21:17	77.25	5km
25 Jan	Northern Cross Country Championships (Men)	58:34	69.85	12km
18 Jan	Bramhall parkrun	21:31	76.41	5km
12 Jan	Three Halls of Stockport PB	1:06:07	73.33	8.75mi
11 Jan	MACCL - Tatton Park SB	42:10	76.61	9.6km
4 Jan	Cheshire County AA XC Champs	48:05	73.82	10.5km
1 Jan	Congleton parkrun	20:26	80.46	5km
2019		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	53:46	69.37	11km
29 Dec	Adlington Winter Warmer	43:08	78.11	10km
28 Dec	Bramhall parkrun	20:05	81.86	5km
26 Dec	Star and Garter 5K Boxing Day run	19:58	82.34	5km
25 Dec	South Manchester parkrun SB	19:42	83.45	5km
21 Dec	Lydiard parkrun	20:51	78.85	5km
8 Dec	MACCL Arrowe Country Park	50:26	73.96	11km
7 Dec	Bramhall parkrun	20:32	80.07	5km
1 Dec	Bill Fox Gravy Pud Fell Race	46:14	63.65	5.45mi
30 Nov	Burnage parkrun	21:49	75.36	5km
24 Nov	Wilmslow Festive 10K SB	40:07	83.19	10km
23 Nov	Bramhall parkrun	20:16	80.40	5km
16 Nov	Weymouth parkrun	20:17	80.34	5km
9 Nov	MACCL Kenworthy Woods	41:53	76.40	9.6km
2 Nov	Jamaica Pond parkrun	20:55	77.90	5km
26 Oct	Not Langley Not 7 PB	1:01:55	70.52	8mi
19 Oct	Congleton parkrun	20:07	81.00	5km
12 Oct	MACCL Wythenshawe	41:06	78.32	6mi
5 Oct	South Shields parkrun	20:28	79.62	5km
29 Sep	Woodford 10k	43:33	76.63	10km
28 Sep	Bramhall parkrun	20:30	79.49	5km
8 Sep	UKFast City of Salford 10k	40:30	82.40	10km
7 Sep	Bramhall parkrun	20:20	80.14	5km
31 Aug	Haverfordwest parkrun	21:00	77.59	5km
29 Aug	Mid-Cheshire 5K	19:44	82.57	5km
24 Aug	Bramhall parkrun	20:09	80.87	5km
21 Aug	Bramhall Foodbank 5.5k	23:57	75.17	5.5km
17 Aug	Bramhall parkrun	20:19	80.20	5km
14 Aug	Eccles Pike Fell Race	32:43	55.07	3.42mi
10 Aug	Poolbeg parkrun	19:59	81.54	5km
27 Jul	Chippenham parkrun	20:18	80.27	5km
24 Jul	Bramhall Foodbank 5.5k	23:36	76.28	5.5km
20 Jul	Kerridge Climb	12:24	42.94	1.1mi
20 Jul	Bramhall parkrun	20:02	81.34	5km
17 Jul	Forest 5	40:11	66.35	5mi
13 Jul	South Shields parkrun	20:15	80.47	5km
11 Jul	Sale Sizzler (2)	19:44	82.57	5km
9 Jul	Helen Fraser Memorial Club Handicap SB	38:09	69.89	5mi
6 Jul	Kettleshulme Rose Queen Fell Race		0.00	5mi
29 Jun	Whaley Waltz Fell Race		0.00	5.8mi
26 Jun	Bramhall Foodbank 5.5k SB	23:35	76.33	5.5km
22 Jun	Shrigley Stag Fell Race	45:41	70.47	6mi
16 Jun	Marple Carnival 10K	43:31	76.69	10km
15 Jun	Bramhall parkrun	20:07	81.00	5km
8 Jun	The Pastures parkrun	22:27	72.58	5km
1 Jun	Delamere parkrun	20:17	80.34	5km
26 May	Great Birmingham 10k	41:51	79.74	10km
25 May	Bramhall parkrun	20:35	79.16	5km
18 May	Marlborough Common parkrun	21:09	77.04	5km
11 May	Bramhall parkrun	20:29	79.55	5km
4 May	Bollington Festival 3 Peaks		0.00	9km
4 May	Jamaica Pond parkrun	20:12	80.67	5km
28 Apr	London Marathon SB	3:20:42	76.56	26.2mi
20 Apr	Bramhall parkrun	21:35	75.50	5km
19 Apr	Salford 10K	42:36	78.34	10km
14 Apr	Whitley 10K	41:41	80.06	10km
13 Apr	Bramhall parkrun	20:45	78.53	5km
6 Apr	Stretford parkrun	19:45	82.50	5km
30 Mar	Bramhall parkrun	20:15	80.47	5km
17 Mar	Poynton 10km	43:02	77.55	10km
10 Mar	Trafford 10K	42:50	77.91	10km
9 Mar	Bramhall parkrun	21:09	77.04	5km
2 Mar	Bramhall parkrun	20:44	78.59	5km
23 Feb	Swindon parkrun	21:05	77.29	5km
16 Feb	Bramhall parkrun	21:02	77.47	5km
9 Feb	MACCL Kenworthy Woods	44:24	72.07	9.6km
2 Feb	Woodbank parkrun	26:32	61.41	5km
26 Jan	Delamere parkrun	22:03	73.90	5km
19 Jan	Bramhall parkrun	21:32	75.67	5km
5 Jan	Bramhall parkrun	21:19	76.44	5km
1 Jan	South Manchester parkrun	20:54	77.97	5km
2018		Result	WAVA	Distance
29 Dec	Fletcher Moss parkrun #7	21:49	74.69	5km
26 Dec	Star and Garter 5K Boxing day run	20:56	77.84	5km
25 Dec	South Manchester parkrun	20:29	79.55	5km
22 Dec	Bramhall parkrun	21:38	75.32	5km
15 Dec	Swindon parkrun	20:52	78.09	5km
1 Dec	MACCL Woodbank Park	46:08	69.36	9.6km
24 Nov	Cheadle Hulme parkrun	20:49	77.59	5km
17 Nov	South Shields parkrun	20:44	77.90	5km
10 Nov	MACCL Kenworthy Woods	41:56	75.60	9.6km
20 Oct	Bramhall parkrun	19:45	81.78	5km
13 Oct	MACCL Wythenshawe Park	40:37	78.05	9.6km
7 Oct	Congleton Half Marathon	1:29:39	80.95	13.1mi
30 Sep	Woodford 10k	41:58	78.77	10km
29 Sep	Hyde parkrun	20:15	79.76	5km
23 Sep	Northern Athletics 6 Stage Relays PB	25:48	86.11	4.23mi
22 Sep	Bramhall parkrun	19:57	80.96	5km
16 Sep	Stockport Big Event 10K	40:30	81.62	10km
8 Sep	Cheadle Hulme parkrun	20:34	78.53	5km
2 Sep	Trafford 10K SB	39:59	82.68	10km
1 Sep	Woodbank parkrun	21:11	76.25	5km
25 Aug	Bramhall parkrun	19:59	80.82	5km
22 Aug	Bramhall Foodbank 5k	23:23	69.07	5km
19 Aug	Leek 10 Mile (shortened from HM because of moor fires) SB	1:09:36	78.70	10mi
18 Aug	Bramhall parkrun	20:17	79.63	5km
16 Aug	Sale Sizzler (4) SB	18:53	85.53	5km
14 Aug	Helen Fraser Memorial Trail Race	37:11	71.05	5mi
11 Aug	Bramhall parkrun	19:31	82.76	5km
4 Aug	Marple parkrun	19:43	81.92	5km
2 Aug	Sale Sizzler (3)	19:05	84.64	5km
28 Jul	Cirencester parkrun	19:45	81.78	5km
25 Jul	Bramhall Foodbank 5k	22:48	70.84	5km
21 Jul	Widnes parkrun	19:22	83.40	5km
19 Jul	Sale Sizzler (2)	19:16	83.83	5km
14 Jul	Druridge Bay parkrun	19:34	82.55	5km
7 Jul	Cheadle Hulme parkrun	19:53	81.23	5km
5 Jul	Sale Sizzler (1)	18:56	85.31	5km
30 Jun	Whaley Waltz	47:51	64.36	5.8mi
27 Jun	Bramhall Foodbank 5k	23:03	70.07	5km
24 Jun	Wilmslow Half Marathon	1:26:59	83.43	13.1mi
17 Jun	Marple Carnival 10K	41:49	79.05	10km
14 Jun	Dunham Massey 5k	19:13	84.05	5km
9 Jun	Blaydon Race SB	36:19	83.30	5.7mi
7 Jun	Bowdon 5k	19:33	82.62	5km
2 Jun	Wincle Trout Fell Race PB	48:51	60.81	5.6mi
26 May	Swindon parkrun	19:30	82.83	5km
24 May	Dunham Massey 5k	19:40	82.13	5km
19 May	Bramhall parkrun	19:41	82.06	5km
8 May	Mobberley Round the Runway SB	32:26	81.46	5mi
5 May	Macclesfield parkrun	20:25	79.11	5km
28 Apr	Worsley Woods parkrun	19:50	81.44	5km
22 Apr	London Marathon SB	3:18:07	76.80	26.2mi
14 Apr	Bramhall parkrun	19:34	82.55	5km
7 Apr	Hyde parkrun	19:42	81.99	5km
31 Mar	Swindon parkrun	19:56	81.03	5km
25 Mar	Poynton 10km	40:31	81.59	10km
10 Mar	Woodbank parkrun	20:21	79.37	5km
3 Mar	Wilmslow parkrun	20:17	79.63	5km
25 Feb	Village Bakery Half Marathon SB	1:26:28	83.93	13.1mi
17 Feb	Sale Water parkrun	19:29	82.90	5km
10 Feb	MACCL Wythenshawe Park	45:17	70.00	9.6km
3 Feb	Bramhall parkrun	20:13	79.89	5km
27 Jan	Northern xc championships	52:30	76.44	12km
13 Jan	MACCL Woodbank Park	47:03	67.38	9.6km
6 Jan	Cheshire County XC Championships	51:34	74.40	11.5km
2017		Result	WAVA	Distance
30 Dec	Swindon parkrun	21:07	76.49	5km
27 Dec	Adlington Winter Warmer	43:39	75.73	10km
26 Dec	Star and Garter 5K Boxing day run SB	19:02	84.86	5km
25 Dec	Wilmslow parkrun	20:04	80.49	5km
23 Dec	Bramhall parkrun	20:23	79.24	5km
16 Dec	South Shields parkrun	20:30	78.79	5km
9 Dec	Cheadle Hulme parkrun	21:44	74.32	5km
2 Dec	MACCL Kenworthy Woods	42:03	75.39	9.6km
25 Nov	Bramhall parkrun	20:42	77.35	5km
18 Nov	Bramhall parkrun	20:34	77.85	5km
11 Nov	MACCL Boggart Hole Clough	45:27	69.10	9.6km
4 Nov	Langley 7 PB	51:10	72.67	7mi
14 Oct	MACCL Heaton Park	48:38	64.58	9.6km
7 Oct	Cheadle Hulme parkrun	23:29	68.18	5km
19 Aug	Wilmslow parkrun	21:15	75.34	5km
17 Aug	Sale 5k Sizzler (4)	19:35	81.76	5km
12 Aug	Stretford parkrun	19:47	80.93	5km
5 Aug	Bramhall parkrun	19:59	80.12	5km
3 Aug	Sale 5k Sizzler (3)	19:31	82.03	5km
29 Jul	Bramhall parkrun	20:20	78.74	5km
22 Jul	Weymouth parkrun	20:09	79.46	5km
15 Jul	Bramhall parkrun	20:31	78.04	5km
13 Jul	The Wizard 5	34:00	76.99	5mi
8 Jul	Bramhall parkrun	20:32	77.97	5km
2 Jul	Alderley Edge Bypass 10k	41:43	78.51	10km
24 Jun	Cheadle Hulme parkrun	21:14	75.40	5km
17 Jun	South Shields parkrun	21:26	74.70	5km
27 May	Weymouth parkrun	22:39	70.69	5km
20 May	BMAF Road Relays SB	19:40	78.48	3mi
2 May	Mobberley 'Round the Runway' Race SB	32:18	81.04	5mi
29 Apr	Bramhall parkrun	19:21	82.74	5km
23 Apr	London Marathon SB	3:04:17	81.77	26.2mi
15 Apr	Cheadle Hulme parkrun	20:05	79.72	5km
14 Apr	Salford 10k Road Race SB	38:47	84.44	10km
8 Apr	Bramhall parkrun	19:13	83.32	5km
1 Apr	Chicken Run Fell Race PB	48:55	62.38	5.8mi
25 Mar	Weymouth parkrun	19:38	81.55	5km
19 Mar	Wilmslow Half Marathon SB	1:26:35	83.00	13.1mi
12 Mar	Stockport Tri Duathlon	/ 43:31 /41:40	0.00	0km/20km/10km
25 Feb	English National Cross Country Championships (Men)	53:35	74.19	12km
18 Feb	Swindon parkrun	19:32	81.96	5km
11 Feb	MACCL XC Woodbank Park (Men)	44:19	70.87	9.6km
4 Feb	Bramhall parkrun	20:09	79.46	5km
28 Jan	Northern Athletics Cross Country Championships (Men)	55:42	71.37	12km
22 Jan	Lyme Trust10 10k trail run	47:56	68.32	10km
21 Jan	Bramhall parkrun	19:57	80.25	5km
14 Jan	MACCL XC Kenworthy Woods (Men)	41:45	75.22	9.6km
7 Jan	Cheshire Cross Country Championships	48:51	67.04	10km
1 Jan	Lyme Park parkrun	22:38	70.74	5km
2016		Result	WAVA	Distance
27 Dec	Adlington Winter Warmer	44:15	74.01	10km
26 Dec	Star & Garter 5k	19:19	82.88	5km
24 Dec	Bramhall parkrun	21:20	75.05	5km
18 Dec	Lyme Park Trust 10k	46:49	69.95	10km
17 Dec	Swindon parkrun	19:43	81.20	5km
10 Dec	South Shields parkrun	19:54	80.45	5km
27 Nov	Lyme Park Trust 10k	47:12	68.75	10km
19 Nov	Marple parkrun	20:21	78.00	5km
12 Nov	MACCL XC Boggart Hole (Men)	42:48	72.70	9.6km
5 Nov	Druridge Bay parkrun	19:30	81.40	5km
29 Oct	Bramhall parkrun	19:21	82.03	5km
22 Oct	Northern Athletics Cross Country Relays PB	13:13	75.44	2mi
15 Oct	MACCL - Wythenshawe Park	40:51	76.18	9.6km
8 Oct	Lyme Park parkrun	21:10	74.99	5km
2 Oct	MBNA Chester Marathon	3:04:31	80.89	26.2mi
24 Sep	Bramhall parkrun	19:17	82.31	5km
17 Sep	Bramhall parkrun	19:31	81.33	5km
11 Sep	Great North Run	1:26:14	82.55	13.1mi
4 Sep	UKFast City of Salford 10k	39:02	83.13	10km
27 Aug	Lyme Park parkrun	21:33	73.65	5km
21 Aug	Birchwood 10K	39:45	81.63	10km
14 Aug	Isle of Man Marathon	3:15:23	76.39	26.2mi
28 Jul	Sale Sizzler 3 SB	18:26	86.11	5km
23 Jul	Bramhall parkrun	19:18	82.24	5km
17 Jul	Mossley AFC 10k	40:02	81.05	10km
14 Jul	Sale Sizzler 2	18:37	85.26	5km
25 Jun	Whaley Waltz Fell Race	45:52	65.91	5.8mi
22 Jun	Manchester Mile SB	5:33	83.92	1mi
15 Jun	The Bill Fox Round the Resers Race SB	31:31	82.31	5mi
11 Jun	South Shields parkrun	19:12	82.67	5km
9 Jun	Blaydon Race PB	34:34	85.91	5.7mi
4 Jun	Wincle Trout Run	42:05	71.84	5.8mi
28 May	Bramhall parkrun	19:04	83.24	5km
26 May	Dunham Massey 5k	18:43	84.80	5km
14 May	BMAF National Masters Open Road Relays SB	18:28	82.86	3mi
8 May	Stockport Sprint Triathlon	10:07 / 36:32 / 21:15	0.00	400metres/18km/5km
5 May	Buxworth 5	34:05	76.11	5mi
30 Apr	Cheadle Hulme parkrun	20:14	78.44	5km
24 Apr	London Marathon PB	3:03:42	81.25	26.2mi
16 Apr	Bramhall parkrun	19:21	82.03	5km
10 Apr	Spar Great Ireland Run	39:11	82.81	10km
3 Apr	Wilmslow Half Marathon SB	1:24:50	83.91	13.1mi
2 Apr	Wilmslow parkrun	20:40	76.80	5km
28 Mar	Stockport Tri Duathlon	/ 45:36 /42:18	0.00	0km/20km/10km
26 Mar	Swindon parkrun	19:26	81.67	5km
20 Mar	Poynton Village 10km	40:25	80.28	10km
19 Mar	Bramhall parkrun	19:03	83.32	5km
13 Mar	Trafford 10K SB	38:09	85.05	10km
5 Mar	Woodbank parkrun	20:34	77.17	5km
27 Feb	English National XC Champs - Senior Men	57:54	68.02	12km
20 Feb	Bramhall parkrun	19:24	81.81	5km
13 Feb	MACCL Wythenshawe Park XC (Men)	41:59	74.12	9.6km
6 Feb	Stretford parkrun	18:44	84.73	5km
30 Jan	Northern XC Championships (Mens) 12km	1:01:11	64.37	12km
23 Jan	Bramhall parkrun	19:21	82.03	5km
16 Jan	Manchester XC League Meet 4 - Heaton Park	41:20	70.45	9km
9 Jan	Cheshire Cross Country Championships	39:50	78.12	9.6km
3 Jan	Central Lancs Half Marathon	1:26:33	82.25	13.1mi
1 Jan	Congleton Parkrun #161	19:30	81.40	5km
2015		Result	WAVA	Distance
31 Dec	Bowstones Fell Race	51:02	70.38	11km
26 Dec	Bramhall parkrun	19:26	81.67	5km
25 Dec	Congleton parkrun	19:07	83.03	5km
19 Dec	South Shields parkrun SB	18:49	84.35	5km
12 Dec	Bramhall parkrun	19:52	79.89	5km
5 Dec	MACCL XC Boggart Hole (Men)	43:38	71.32	9.6km
28 Nov	Woodbank parkrun	19:58	78.81	5km
7 Nov	MACCL XC Sherdley Park (Men)	39:20	78.39	9.6km
26 Oct	Dublin Marathon SB	3:05:40	79.63	26.2mi
17 Oct	Bramhall parkrun	19:03	82.60	5km
10 Oct	Manchester league XC Woodbank Park	37:59	81.18	9.6km
4 Oct	Congleton Half Marathon SB	1:27:02	81.02	13.1mi
27 Sep	Stockport Triathlon	10:07 / 19:38 / 21:52	0.00	400metres/10km/5km
19 Sep	Cheadle Hulme parkrun	19:42	79.88	5km
13 Sep	Seashell Trust 5k PB	20:36	80.06	3.25mi
12 Sep	Bramhall parkrun	19:45	79.68	5km
10 Sep	Bramhall Foodbank 5k	22:46	69.12	5km
6 Sep	Hatters Half Marathon	1:28:03	80.08	13.1mi
29 Aug	Bramhall parkrun	19:29	80.77	5km
22 Aug	South Shields parkrun	18:52	83.41	5km
15 Aug	Bramhall parkrun	19:50	79.34	5km
13 Aug	Bramhall Foodbank 5k	23:01	68.37	5km
8 Aug	Bramhall parkrun	19:48	79.47	5km
6 Aug	Sale 5k Sizzler (4)	19:26	80.97	5km
1 Aug	Bramhall parkrun	20:09	78.09	5km
25 Jul	Bramhall parkrun	20:08	78.16	5km
19 Jul	Stockport Triathlon	10:13 / 19:29 / 21:57	0.00	400metres/10km/5km
18 Jul	Bramhall parkrun	20:31	76.70	5km
16 Jul	Bramhall Foodbank 5k	23:58	65.66	5km
11 Jul	Wilmslow parkrun	21:01	74.87	5km
30 May	Wincle Trout Run	48:48	61.39	5.8mi
28 May	Blaze Hill Glory Race PB	9:08	64.97	1.25mi
27 May	Dovestone Diamond Multi Terrain 10K	47:17	68.00	10km
23 May	Bramhall parkrun	19:37	80.22	5km
16 May	BMAF National Masters Open Road Relays SB	19:05	79.50	3mi
10 May	Great Manchester Run	40:04	80.25	10km
26 Apr	London Marathon	3:20:34	73.71	26.2mi
7 Mar	Grindleford Gallop PB	2:56:33	66.18	21mi
1 Mar	High Legh 10k SB	39:20	81.74	10km
21 Feb	English National XC Championships (Men)	54:06	72.13	12km
14 Feb	Wythenshawe Park Cross Country	35:43	86.33	9.6km
7 Feb	Warrington parkrun	19:16	81.67	5km
31 Jan	Swindon parkrun	20:17	77.58	5km
24 Jan	Northern XC Championships, Pontefract	50:14	77.68	12km
17 Jan	Swindon parkrun	20:05	78.35	5km
10 Jan	Heaton Park Cross Country (9.6km)	43:39	70.64	9.6km
3 Jan	Cheshire Cross Country Championships	45:50	70.15	10km
1 Jan	South Manchester parkrun	19:29	80.77	5km
2014		Result	WAVA	Distance
31 Dec	Bowstones New Year's Eve 11k Fell Run PB	51:36	68.97	11km
28 Dec	Adlington Winter Warmer	42:24	75.83	10km
27 Dec	Swindon parkrun	19:53	79.14	5km
25 Dec	South Manchester Parkrun	19:25	81.04	5km
13 Dec	Cheadle Hulme parkrun	20:45	75.84	5km
6 Dec	Manchester league XC Boggart hole clough	40:23	76.35	9.6km
29 Nov	Swindon parkrun	19:21	80.63	5km
22 Nov	Lyme Park parkrun	21:27	72.74	5km
15 Nov	Bramhall parkrun	19:24	80.42	5km
8 Nov	Sherdley Park Cross country SB	41:00	74.53	9.6km
26 Oct	Run Northumberland Castles Marathon SB	3:31:42	69.18	26.2mi
18 Oct	Cheadle Hulme parkrun	19:58	78.14	5km
11 Oct	Manchester league XC Woodbank Park	42:43	71.53	9.6km
5 Oct	Congleton Half Marathon	1:29:51	77.74	13.1mi
28 Sep	Halfway to St Patrick's Day 5k	20:28	76.23	5km
21 Sep	Big Stockport 10k	40:30	78.67	10km
20 Sep	Cheadle Hulme parkrun	21:15	73.42	5km
13 Sep	Bramhall parkrun	19:52	78.53	5km
24 Aug	Bollington 10k	41:15	77.24	10km
16 Aug	Swindon parkrun	19:51	78.60	5km
7 Aug	Bramhall Runners Foodbank 5k	23:10	67.35	5km
4 Aug	Stockport Magic Mile SB	6:04	75.49	1mi
2 Aug	south shields parkrun	19:36	79.60	5km
28 Jun	Amager Faelled parkrun	20:30	76.11	5km
7 Jun	Bramhall parkrun	20:05	77.69	5km
4 Jun	Boar's Head Fell Race	1:00:08	70.21	8.1mi
31 May	Wincle Trout Run	53:31	55.48	5.8mi
29 May	Bowdon 5k	19:48	78.80	5km
17 May	BMAF National Masters Open Road Relays SB	19:21	77.73	3mi
10 May	Congleton parkrun	20:38	75.62	5km
5 Apr	south shields parkrun	22:10	70.39	5km
30 Mar	Cheshire 10k PB	37:57	83.96	10km
23 Mar	Wilmslow Half Marathon SB	1:26:18	80.94	13.1mi
15 Mar	Bramhall parkrun SB	18:49	82.92	5km
8 Mar	Grindleford Gallop SB	3:14:40	59.46	21mi
1 Mar	Bramhall parkrun	19:02	81.97	5km
22 Feb	English National XC Championships	48:49	79.21	12km
15 Feb	Woodbank parkrun#177	20:04	77.75	5km
8 Feb	Manchester league XC Wythenshawe park	40:50	74.83	9.6km
1 Feb	Bramhall parkrun	19:34	79.74	5km
25 Jan	Northern Athletics Cross Country Championships	56:30	68.43	12km
19 Jan	Four Villages Half Marathon	1:29:41	77.88	13.1mi
12 Jan	Manchester league XC Boggart hole clough	40:26	75.57	9.6km
4 Jan	Greater Manchester Cross Country Championships	45:09	85.64	12km
1 Jan	Marple parkrun	20:35	75.80	5km
2013		Result	WAVA	Distance
31 Dec	Bramstones NYE Fell Race	52:22	69.06	7mi
29 Dec	Adlington Winter Warmer	41:27	76.87	10km
28 Dec	Bramhall parkrun	19:21	80.63	5km
25 Dec	Wythenshawe parkrun	20:05	77.69	5km
21 Dec	Bramhall parkrun	19:48	78.80	5km
14 Dec	Swindon parkrun	19:11	81.33	5km
14 Dec	Bramhall parkrun		0.00	5km
7 Dec	Manchester Area XC League - Sherdley Park (Senior Men) SB	40:52	74.77	9.6km
30 Nov	Swindon parkrun	19:21	80.63	5km
24 Nov	Famous Grouse Fell Race	43:41	60.44	5.22mi
23 Nov	Bramhall parkrun	18:59	81.50	5km
16 Nov	Bramhall parkrun	18:55	81.78	5km
10 Nov	Manchester Area XC League - Woodbank Park (Senior Men)	43:18	69.94	9.6km
10 Nov	Manchester league XC Woodbank Park	43:18	69.94	9.6km
26 Oct	Bramhall parkrun	19:36	78.93	5km
19 Oct	Manchester Area XC League - Heaton Park (Senior Men)	40:51	74.13	9.6km
12 Oct	Bramhall parkrun	18:45	82.51	5km
6 Oct	Brussels Marathon SB	3:14:48	74.48	26.2mi
29 Sep	Macclesfield half marathon	1:29:44	77.12	13.1mi
21 Sep	Bramhall parkrun	18:52	82.00	5km
15 Sep	South Cheshire 20 PB	2:22:14	76.50	20mi
8 Sep	Salford 10k SB	38:19	82.41	10km
5 Sep	Foodbank 5k PB	21:49	78.31	5.5km
2 Sep	Stockport Magic Mile SB	5:33	81.83	1mi
31 Aug	Bramhall parkrun	19:04	81.14	5km
24 Aug	Bramhall parkrun	19:21	79.95	5km
17 Aug	Bramhall parkrun	19:15	80.37	5km
15 Aug	Sale 5k Sizzler (4)	18:53	81.93	5km
11 Aug	Great Warford 10 SB	1:06:02	79.15	10mi
1 Aug	Sale 5k Sizzler (3)	18:25	84.00	5km
25 Jul	Wizard 5 PB	31:05	81.26	5mi
21 Jul	Arley Hall Half Marathon SB	1:27:03	79.49	13.1mi
18 Jul	Sale 5k Sizzler (2)	18:33	83.40	5km
14 Jul	We Love Manchester 10k	39:24	80.14	10km
11 Jul	Foodbank 5k	21:54	70.64	5km
10 Jul	Offerton 10Km Park Race	40:47	77.42	10km
6 Jul	Bramhall parkrun	19:09	80.79	5km
4 Jul	Sale 5k Sizzler (1) SB	18:25	84.00	5km
29 Jun	The Whaley Waltz Fell Race PB	46:05	63.29	5.75mi
23 Jun	BAA 10k	39:50	79.27	10km
19 Jun	Tintwistle Round the Resers race	31:40	79.76	5mi
8 Jun	Bramhall parkrun	19:11	80.65	5km
5 Jun	Boar's Head - Fell Race	55:22	63.75	6.9mi
1 Jun	Bramhall parkrun	19:06	81.00	5km
29 May	Kettleshulme Fell Race	51:17	62.48	6.3mi
26 May	Great Manchester Run	39:12	80.55	10km
18 May	BMAF National Masters Open Road Relays PB	18:25	80.99	3mi
11 May	south shields parkrun	19:47	78.20	5km
8 May	Rainow 5 Fell race	41:08	61.40	5mi
4 May	Bramhall parkrun	19:18	80.16	5km
27 Apr	Bramhall parkrun	19:27	79.54	5km
20 Apr	Bramhall parkrun	19:39	78.73	5km
15 Apr	Boston Marathon	3:24:58	70.79	26.2mi
6 Apr	Bramhall parkrun	20:03	77.16	5km
24 Mar	Wilmslow Half Marathon	1:35:10	72.71	13.1mi
9 Mar	Bramhall parkrun	20:40	74.86	5km
2 Feb	Bramhall parkrun	19:37	78.87	5km
26 Jan	Woodbank parkrun#178	20:53	74.08	5km
19 Jan	Woodbank parkrun#177	20:26	75.71	5km
5 Jan	Bramhall parkrun	19:43	78.47	5km
1 Jan	Marple New Years Day parkrun Special	21:41	71.35	5km
2012		Result	WAVA	Distance
30 Dec	Adlington Winter Warmer	42:32	74.24	10km
26 Dec	Waterloo Boxing Day 5k	19:39	78.73	5km
25 Dec	South Manchester Parkrun Christmas Special	19:32	79.20	5km
22 Dec	Swindon parkrun #41	19:43	78.47	5km
15 Dec	Sunderland Parkrun	19:29	79.41	5km
9 Dec	Stockport 10	1:05:30	79.79	10mi
1 Dec	Manchester Area XC League - Wythenshawe Park (Senior Men) PB	38:18	79.07	9.6km
17 Nov	Bramhall parkrun	18:57	80.96	5km
10 Nov	Manchester Area XC League - Sherdley Park (Senior Men)	40:49	73.54	9.6km
4 Nov	Tatton Half Marathon	1:26:26	79.32	13.1mi
27 Oct	Swindon Parkrun #130	19:41	77.94	5km
20 Oct	Manchester Area XC League - Heaton Park (Senior Men)	43:09	69.56	9.6km
7 Oct	MBNA Chester Marathon SB	3:09:42	75.78	26.2mi
29 Sep	Bramhall parkrun	18:54	81.17	5km
22 Sep	Northern Athletics Road Relay Championship PB	22:39	81.83	6km
16 Sep	Great North Run Half Marathon PB	1:24:20	81.30	13.1mi
10 Sep	Stockport Magic Mile PB	5:26	82.90	1mi
9 Sep	Woodford 10k (All Proceeds to St Ann's Hospice)	40:23	77.49	10km
8 Sep	Swindon parkrun #123	18:52	81.32	5km
1 Sep	Bramhall parkrun	18:30	82.93	5km
25 Aug	Bramhall parkrun	18:37	82.41	5km
18 Aug	Bramhall parkrun	18:54	81.17	5km
16 Aug	Manchester 5k Sizzler (4) PB	17:56	85.55	5km
11 Aug	Bramhall parkrun	18:45	81.82	5km
2 Aug	Manchester 5k Sizzler (3)	18:01	85.15	5km
29 Jul	Great Warford 10 PB	1:04:28	80.33	10mi
28 Jul	Bramhall parkrun	19:14	79.76	5km
21 Jul	Bramhall parkrun	19:06	80.32	5km
19 Jul	Manchester 5k Sizzler (2)	18:20	83.68	5km
14 Jul	Bramhall parkrun	19:08	80.18	5km
12 Jul	wizard 5 SB	31:13	80.20	5mi
4 Jul	Offerton 10Km - Park Race	40:48	76.70	10km
30 Jun	Bramhall parkrun	19:02	80.60	5km
27 Jun	Tintwistle Round the Resers race	32:37	76.75	5mi
24 Jun	We Love Manchester 10k SB	39:20	79.56	10km
16 Jun	Bramhall parkrun	19:15	79.70	5km
9 Jun	Bramhall parkrun	19:30	78.67	5km
4 Jun	Wythenshawe parkrun (Jubilee Special)	19:23	79.15	5km
2 Jun	Swindon parkrun #111	19:16	79.63	5km
26 May	Marple parkrun	19:35	78.34	5km
20 May	Great Manchester Run	40:16	77.72	10km
12 May	BMAF National Masters Open Road Relays SB	18:51	78.46	3mi
5 May	Bramhall parkrun	20:15	75.76	5km
29 Apr	Greater Manchester Marathon	3:31:11	68.07	26.2mi
14 Apr	Bramhall parkrun	19:47	77.55	5km
31 Mar	Woodbank parkrun #135	20:35	74.53	5km
10 Mar	Woodbank parkrun #132	21:57	69.89	5km
12 Feb	Liversedge Half Marathon	1:26:39	79.12	13.1mi
4 Feb	Bramhall parkrun	18:47	81.68	5km
28 Jan	Lydiard CaniX PB	17:57	80.11	4.7km
21 Jan	Bramhall parkrun	18:52	81.32	5km
14 Jan	Bramhall parkrun	18:57	80.96	5km
7 Jan	Bramhall parkrun	19:01	80.67	5km
2011		Result	WAVA	Distance
24 Dec	Woodbank parkrun	19:26	78.94	5km
11 Dec	Stockport 10 SB	1:05:39	78.88	10mi
3 Dec	Swindon Parkrun #87	19:05	80.39	5km
26 Nov	Bramhall parkrun	19:21	78.63	5km
19 Nov	Sunderland Parkrun SB	19:00	80.08	5km
12 Nov	Bramhall parkrun	19:33	77.82	5km
5 Nov	Bramhall parkrun	19:47	76.90	5km
29 Oct	Swindon Parkrun #82	19:47	76.90	5km
15 Oct	Swindon Parkrun #80	19:15	79.04	5km
8 Oct	Sunderland Parkrun	19:26	78.29	5km
1 Oct	Bramhall parkrun	19:56	76.33	5km
25 Sep	Cirencester Park 10K SB	41:35	74.59	10km
24 Sep	Swindon Parkrun #77	19:40	77.36	5km
17 Sep	Bramhall parkrun	20:09	75.51	5km
10 Sep	Swindon parkrun 75	20:18	74.95	5km
6 Sep	Bramhall parkrun	20:24	74.58	5km
3 Sep	Bramhall parkrun	20:35	73.92	5km
27 Aug	Bramhall parkrun	20:54	72.80	5km
20 Aug	Bramhall parkrun	21:18	71.43	5km
2010		Result	WAVA	Distance
20 Jun	OTMH Classic 5k SB	21:57	68.74	5km
2004		Result	WAVA	Distance
27 Jun	Ricky Byrdsong Memorial Race Against Hate 5k SB	20:40	69.58	5km
2003		Result	WAVA	Distance
21 Sep	Chicago Dog Jog 5k SB	22:42	62.86	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	213	197	206	162	0	0	0	0	0	0	0	0	778
2023	156	185	222	218	225	223	219	223	214	195	188	188	2456
2022	229	234	243	201	227	226	194	242	200	121	44	125	2286
2022	31	19	0	23	0	0	48	76	9	110	140	85	540
2021	283	256	341	331	253	201	218	217	205	210	203	196	2912
2021	0	0	0	0	0	12	24	0	12	32	10	0	90
2020	239	244	202	266	315	334	314	318	252	259	276	267	3286
2020	0	0	0	0	0	0	0	79	60	67	13	22	240
2019	0	0	0	0.5	0	0	0	0	0	0	0	0	0.5
2019	156	205	253	244	197	204	222	215	230	234	235	235	2630
2018	0.6	0	0	1.1	0	0	0	0	0	0	0	0	1.7
2018	270	258	295	211	239	209	237	223	222	202	163	173	2702
2018	90	64	62	36	60	26	16	0	13	11	0	0	378
2017	0	0.5	1.8	1.2	3.7	1.1	0.5	0	0.6	0.6	0	0	9.9
2017	296	258	301	212	51	68	208	221	9	87	189	208	2108
2017	14	43	51	44	318	300	90	41	546	332	92	13	1886
2016	1.5	0.6	1.2	2.1	1.7	1	5.5	3.1	1.4	2.8	1.4	0	22.3
2016	270	260	295	199	231	221	228	243	223	226	226	191	2813
2016	14	78	76	29	108	14	87	52	80	80	50	44	711
2015	0	0	0	0	0	0	0.3	0.4	1.1	2.5	3.1	0.9	8.3
2015	257	270	120	132	155	7	144	245	255	213	215	252	2265
2015	0	0	0	0	10	288	266	137	76	47	50	29	903
2014	0	0	0	0	0	0	0	0	174	218	212	250	853
2014	0	0	0	61	0	0	0	0	0	0	0	0	61

Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2
6.1mi, 51:32 Run - General 1) 1mi - 8:54(8:54/mi) 128/142bpm [1139b/mi] 106cal 6.74/8.06mph 2) 1mi - 8:48(8:48/mi) 143/161bpm [1259b/mi] 120cal 6.81/7.72mph 3) 1mi - 8:46(8:46/mi) 157/173bpm [1376b/mi] 131cal 6.85/8.27mph 4) 1mi - 7:59(7:59/mi) 158/163bpm [1261b/mi] 119cal 7.52/8.68mph 5) 1mi - 8:04(8:04/mi) 159/168bpm [1282b/mi] 122cal 7.44/8.5mph 6) 1mi - 7:58(7:58/mi) 160/168bpm [1274b/mi] 121cal 7.53/8.39mph 7) 0.14mi - 1:04(7:29/mi) 157/166bpm [1176b/mi] 15cal 8.01/7.62mph Add a comment	6.2mi, 50:56 Run - General 1) 1mi - 8:47(8:47/mi) 110/130bpm [967b/mi] 76cal 6.83/7.64mph 2) 1mi - 8:15(8:15/mi) 121/132bpm [999b/mi] 83cal 7.27/7.66mph 3) 1mi - 8:20(8:20/mi) 130/137bpm [1083b/mi] 95cal 7.21/7.87mph 4) 1mi - 8:18(8:18/mi) 141/157bpm [1171b/mi] 108cal 7.23/7.76mph 5) 1mi - 8:04(8:04/mi) 149/166bpm [1201b/mi] 111cal 7.44/8.12mph 6) 1mi - 7:41(7:41/mi) 142/158bpm [1092b/mi] 96cal 7.8/8.87mph 7) 0.19mi - 1:31(8:11/mi) 146/153bpm [1195b/mi] 19cal 7.33/8.56mph Add a comment	6.2mi, 50:11 Run - General 1) 1mi - 8:50(8:50/mi) 105/116bpm [927b/mi] 93cal 2) 1mi - 8:38(8:38/mi) 121/136bpm [1046b/mi] 115cal 3) 1mi - 8:20(8:20/mi) 133/141bpm [1108b/mi] 114cal 4) 1mi - 7:57(7:57/mi) 135/141bpm [1072b/mi] 107cal 5) 1mi - 7:32(7:32/mi) 140/146bpm [1056b/mi] 105cal 6) 1mi - 7:29(7:29/mi) 142/151bpm [1063b/mi] 104cal 7) 0.18mi - 1:24(7:43/mi) 144/154bpm [1111b/mi] 19cal Add a comment	0.2mi, 1:39 Run - General 1) 0.21mi - 1:39(7:42/mi) 154/157bpm [1187b/mi] 25cal 350/466W Add a comment 3.1mi, 21:59 Run - General 1) 1mi - 6:42(6:42/mi) 133/142bpm [891b/mi] 91cal 408/524W 2) 1mi - 7:06(7:06/mi) 138/145bpm [979b/mi] 101cal 403/441W 3) 1mi - 7:19(7:19/mi) 140/145bpm [1024b/mi] 104cal 397/420W 4) 0.13mi - 53(6:51/mi) 137/138bpm [938b/mi] 12cal 396/428W Add a comment 1.8mi, 14:59 Run - General 1) 1mi - 8:14(8:14/mi) 132/143bpm [1086b/mi] 107cal 341/414W 2) 0.84mi - 6:45(8:03/mi) 146/149bpm [1174b/mi] 96cal 363/404W Add a comment	6.1mi, 47:43 Run - General 1) 1mi - 8:18(8:18/mi) 106/122bpm [880b/mi] 90cal 2) 1mi - 8:16(8:17/mi) 125/136bpm [1034b/mi] 124cal 3) 1mi - 7:59(7:59/mi) 129/136bpm [1030b/mi] 104cal 4) 1mi - 7:46(7:46/mi) 125/136bpm [972b/mi] 99cal 5) 1mi - 7:20(7:20/mi) 123/134bpm [901b/mi] 90cal 6) 1mi - 7:30(7:30/mi) 132/145bpm [989b/mi] 106cal 7) 0.08mi - 34(7:11/mi) 137/144bpm [984b/mi] 8cal Add a comment	6.1mi, 46:10 Run - General 1) 1mi - 8:28(8:28/mi) 124/137bpm [1050b/mi] 107cal 2) 1mi - 8:29(8:29/mi) 139/149bpm [1179b/mi] 116cal 3) 1mi - 7:41(7:41/mi) 141/150bpm [1083b/mi] 107cal 4) 1mi - 7:15(7:15/mi) 153/166bpm [1110b/mi] 108cal 5) 1mi - 6:50(6:50/mi) 154/161bpm [1053b/mi] 102cal 6) 1mi - 6:52(6:52/mi) 155/170bpm [1063b/mi] 103cal 7) 0.09mi - 35(6:48/mi) 154/156bpm [1047b/mi] 9cal Add a comment 5mi, 41:27 Run - General 1) 1mi - 8:29(8:29/mi) 105/121bpm [891b/mi] 103cal 2) 1mi - 8:32(8:32/mi) 121/126bpm [1032b/mi] 119cal 3) 1mi - 8:23(8:23/mi) 118/133bpm [989b/mi] 101cal 4) 1mi - 8:01(8:01/mi) 122/134bpm [979b/mi] 104cal 5) 1mi - 7:46(7:46/mi) 125/143bpm [970b/mi] 98cal 6) 0.04mi - 17(7:50/mi) 127/129bpm [994b/mi] 4cal Add a comment	8mi, 1:01:18 Run - General 1) 1mi - 8:06(8:06/mi) 111/130bpm [899b/mi] 72cal 7.4/8.29mph 2) 1mi - 8:13(8:13/mi) 120/136bpm [986b/mi] 83cal 7.3/7.95mph 3) 1mi - 7:51(7:51/mi) 129/143bpm [1013b/mi] 88cal 7.64/7.93mph 4) 1mi - 7:38(7:38/mi) 129/135bpm [985b/mi] 82cal 7.86/8.37mph 5) 1mi - 7:44(7:44/mi) 132/151bpm [1020b/mi] 86cal 7.76/9.2mph 6) 1mi - 7:09(7:09/mi) 135/148bpm [965b/mi] 84cal 8.4/8.97mph 7) 1mi - 7:15(7:15/mi) 138/146bpm [1001b/mi] 86cal 8.28/8.87mph 8) 1mi - 7:22(7:22/mi) 136/144bpm [1002b/mi] 83cal 8.15/9.39mph 9) 0mi - 0(1:35/mi) 143/143bpm [226b/mi] 37.9/7.97mph Add a comment
Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9
7.7mi, 1:05:29 Run - General 1) 1mi - 8:36(8:36/mi) 102/143bpm [877b/mi] 65cal 6.98/8.75mph 2) 1mi - 8:55(8:55/mi) 112/123bpm [998b/mi] 80cal 6.73/8.79mph 3) 1mi - 8:44(8:44/mi) 123/140bpm [1075b/mi] 93cal 6.87/7.66mph 4) 1mi - 9:00(9:00/mi) 129/148bpm [1161b/mi] 104cal 6.67/9.91mph 5) 1mi - 8:02(8:02/mi) 126/147bpm [1012b/mi] 81cal 7.47/9.25mph 6) 1mi - 8:05(8:05/mi) 137/156bpm [1107b/mi] 100cal 7.42/7.72mph 7) 1mi - 8:23(8:23/mi) 139/153bpm [1165b/mi] 105cal 7.16/8.1mph 8) 0.69mi - 5:45(8:19/mi) 138/157bpm [1149b/mi] 70cal 7.21/8.54mph Add a comment	7.3mi, 59:23 Run - General 1) 1mi - 8:46(8:46/mi) 152/167bpm [1333b/mi] 131cal 6.84/7.89mph 2) 1mi - 8:49(8:49/mi) 159/167bpm [1403b/mi] 138cal 6.8/7.87mph 3) 1mi - 8:12(8:12/mi) 162/169bpm [1329b/mi] 132cal 7.32/8.04mph 4) 1mi - 8:23(8:23/mi) 165/170bpm [1384b/mi] 137cal 7.15/7.72mph 5) 1mi - 7:46(7:46/mi) 165/176bpm [1282b/mi] 128cal 7.72/8.52mph 6) 1mi - 7:48(7:48/mi) 169/176bpm [1319b/mi] 132cal 7.69/9.16mph 7) 1mi - 7:39(7:39/mi) 165/174bpm [1263b/mi] 124cal 7.84/9.2mph 8) 0.25mi - 1:58(7:45/mi) 162/175bpm [1256b/mi] 29cal 7.74/9.04mph Add a comment	6.2mi, 50:51 Run - General 1) 1mi - 8:37(8:37/mi) 124/137bpm [1068b/mi] 96cal 6.97/7.99mph 2) 1mi - 8:56(8:56/mi) 146/167bpm [1304b/mi] 120cal 6.72/7.28mph 3) 1mi - 8:26(8:26/mi) 158/176bpm [1332b/mi] 124cal 7.12/8.22mph 4) 1mi - 8:06(8:06/mi) 159/166bpm [1288b/mi] 120cal 7.41/8.77mph 5) 1mi - 7:38(7:38/mi) 158/166bpm [1206b/mi] 112cal 7.86/8.43mph 6) 1mi - 7:36(7:36/mi) 163/171bpm [1239b/mi] 115cal 7.89/8.77mph 7) 0.2mi - 1:32(7:35/mi) 161/177bpm [1221b/mi] 23cal 7.91/9.18mph Add a comment	0.5mi, 3:51 Run - General 1) 0.51mi - 3:51(7:36/mi) 158/164bpm [1202b/mi] 57cal 7.89/8.33mph Add a comment 3.1mi, 21:55 Run - General 1) 1mi - 6:59(6:59/mi) 148/190bpm [1032b/mi] 97cal 8.6/10.12mph 2) 1mi - 7:07(7:07/mi) 156/161bpm [1109b/mi] 103cal 8.44/8.7mph 3) 1mi - 7:13(7:13/mi) 157/162bpm [1133b/mi] 105cal 8.31/8.85mph 4) 0.09mi - 37(6:47/mi) 160/161bpm [1086b/mi] 9cal 8.84/8.7mph Add a comment 1.6mi, 14:02 Run - General 1) 1mi - 8:48(8:48/mi) 128/142bpm [1127b/mi] 103cal 6.81/7.68mph 2) 0.63mi - 5:14(8:21/mi) 138/151bpm [1153b/mi] 65cal 7.18/7.95mph Add a comment	2.2mi, 17:45 Run - General 1) 1mi - 8:10(8:10/mi) 119/130bpm [971b/mi] 98cal 2) 1mi - 8:09(8:09/mi) 130/136bpm [1060b/mi] 108cal 3) 0.19mi - 1:26(7:27/mi) 135/138bpm [1005b/mi] 20cal Add a comment	7mi, 59:00 Run - General 1) 1mi - 9:10(9:10/mi) 115/123bpm [1055b/mi] 104cal 314/404W 2) 1mi - 8:51(8:51/mi) 126/133bpm [1114b/mi] 110cal 336/460W 3) 1mi - 8:34(8:34/mi) 120/133bpm [1028b/mi] 95cal 327/426W 4) 1mi - 8:11(8:11/mi) 123/126bpm [1007b/mi] 93cal 335/458W 5) 1mi - 8:05(8:06/mi) 134/140bpm [1084b/mi] 104cal 357/495W 6) 1mi - 8:07(8:07/mi) 140/145bpm [1136b/mi] 110cal 358/447W 7) 1mi - 7:48(7:48/mi) 141/146bpm [1100b/mi] 105cal 367/545W 8) 0.02mi - 13(8:57/mi) 143/143bpm [1281b/mi] 3cal 194/378W Add a comment	7.2mi, 1:00:30 Run - General 1) 1mi - 8:53(8:53/mi) 105/124bpm [932b/mi] 93cal 321/423W 2) 1mi - 9:13(9:13/mi) 117/126bpm [1077b/mi] 103cal 351/473W 3) 1mi - 8:26(8:26/mi) 126/132bpm [1063b/mi] 104cal 324/398W 4) 1mi - 7:54(7:54/mi) 131/140bpm [1035b/mi] 100cal 333/424W 5) 1mi - 8:19(8:19/mi) 140/146bpm [1165b/mi] 114cal 365/476W 6) 1mi - 8:06(8:06/mi) 134/146bpm [1085b/mi] 102cal 342/487W 7) 1mi - 7:48(7:48/mi) 138/149bpm [1076b/mi] 105cal 364/512W 8) 0.24mi - 1:51(7:35/mi) 139/143bpm [1054b/mi] 25cal 381/448W Add a comment
Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
7.2mi, 59:59 Run - General 1) 1mi - 8:54(8:54/mi) 113/122bpm [1005b/mi] 100cal 314/460W 2) 1mi - 8:41(8:41/mi) 127/134bpm [1102b/mi] 110cal 333/432W 3) 1mi - 8:20(8:20/mi) 121/137bpm [1009b/mi] 105cal 340/456W 4) 1mi - 8:08(8:08/mi) 137/140bpm [1114b/mi] 110cal 343/445W 5) 1mi - 8:12(8:12/mi) 142/149bpm [1165b/mi] 115cal 368/504W 6) 1mi - 8:04(8:04/mi) 140/144bpm [1129b/mi] 110cal 347/411W 7) 1mi - 7:53(7:53/mi) 141/148bpm [1112b/mi] 107cal 350/495W 8) 0.23mi - 1:47(7:46/mi) 140/143bpm [1088b/mi] 24cal 367/399W Add a comment	7.1mi, 1:01:12 Run - General 1) 1mi - 9:15(9:15/mi) 118/129bpm [1092b/mi] 111cal 313/429W 2) 1mi - 8:42(8:42/mi) 126/133bpm [1096b/mi] 109cal 329/426W 3) 1mi - 8:30(8:30/mi) 126/134bpm [1071b/mi] 103cal 326/449W 4) 1mi - 8:40(8:40/mi) 128/134bpm [1109b/mi] 107cal 331/416W 5) 1mi - 8:32(8:32/mi) 133/137bpm [1135b/mi] 109cal 340/447W 6) 1mi - 8:23(8:23/mi) 130/137bpm [1091b/mi] 102cal 335/471W 7) 1mi - 8:32(8:32/mi) 135/143bpm [1151b/mi] 112cal 332/427W 8) 0.07mi - 38(8:37/mi) 129/130bpm [1111b/mi] 7cal 350/373W Add a comment	3mi, 25:15 Run - General 1) 1mi - 8:20(8:20/mi) 129/141bpm [1074b/mi] 108cal 329/484W 2) 1mi - 8:24(8:24/mi) 132/143bpm [1108b/mi] 110cal 335/513W 3) 1mi - 8:24(8:24/mi) 136/144bpm [1143b/mi] 112cal 346/526W 4) 0.01mi - 8(8:52/mi) 140/140bpm [1241b/mi] 2cal 330/334W Add a comment 2.1mi, 19:23 Run - General 1) 1mi - 9:27(9:27/mi) 121/130bpm [1143b/mi] 115cal 310/395W 2) 1mi - 8:48(8:48/mi) 128/139bpm [1127b/mi] 112cal 340/461W 3) 0.13mi - 1:08(8:28/mi) 122/139bpm [1033b/mi] 13cal 292/402W Add a comment	0.4mi, 3:05 Run - General 1) 0.37mi - 3:05(8:23/mi) 127/137bpm [1066b/mi] 40cal 322/444W Add a comment 3.1mi, 22:01 Run - General 1) 1mi - 7:02(7:02/mi) 120/128bpm [844b/mi] 88cal 394/516W 2) 1mi - 7:05(7:05/mi) 129/132bpm [913b/mi] 97cal 397/453W 3) 1mi - 7:06(7:06/mi) 129/131bpm [917b/mi] 95cal 397/461W 4) 0.11mi - 48(7:02/mi) 130/131bpm [915b/mi] 11cal 496/562W Add a comment 1.6mi, 12:53 Run - General 1) 1mi - 8:27(8:27/mi) 116/133bpm [981b/mi] 98cal 338/422W 2) 0.55mi - 4:26(8:07/mi) 113/116bpm [917b/mi] 51cal 352/429W Add a comment	6.3mi, 51:00 Run - General 1) 1mi - 8:24(8:24/mi) 154/186bpm [1294b/mi] 122cal 7.14/7.95mph 2) 1mi - 8:31(8:31/mi) 168/177bpm [1431b/mi] 137cal 7.04/7.64mph 3) 1mi - 8:09(8:09/mi) 167/174bpm [1361b/mi] 130cal 7.36/7.83mph 4) 1mi - 8:05(8:05/mi) 168/175bpm [1357b/mi] 130cal 7.43/8.2mph 5) 1mi - 8:29(8:29/mi) 168/174bpm [1424b/mi] 136cal 7.08/8.85mph 6) 1mi - 7:24(7:24/mi) 168/174bpm [1244b/mi] 120cal 8.1/9.18mph 7) 0.26mi - 1:58(7:31/mi) 171/176bpm [1285b/mi] 33cal 7.98/8.7mph Add a comment	8.3mi, 1:06:35 Run - General 1) 1mi - 9:03(9:03/mi) 117/123bpm [1059b/mi] 106cal 304/383W 2) 1mi - 8:56(8:56/mi) 119/130bpm [1063b/mi] 106cal 334/436W 3) 1mi - 8:29(8:29/mi) 121/130bpm [1027b/mi] 105cal 331/432W 4) 1mi - 8:38(8:38/mi) 130/140bpm [1122b/mi] 112cal 342/549W 5) 0.2mi - 1:52(9:27/mi) 136/139bpm [1285b/mi] 26cal 426/535W 6) 0.19mi - 1:42(8:50/mi) 121/139bpm [1069b/mi] 20cal 293/467W 7) 0.76mi - 5:26(7:07/mi) 137/149bpm [976b/mi] 75cal 371/489W 8) 0.51mi - 3:32(6:54/mi) 145/153bpm [999b/mi] 53cal 403/431W 9) 0.51mi - 3:26(6:40/mi) 119/132bpm [793b/mi] 49cal 403/519W 10) 0.38mi - 2:31(6:35/mi) 132/142bpm [869b/mi] 35cal 404/518W 11) 0.38mi - 2:32(6:40/mi) 130/139bpm [867b/mi] 36cal 417/544W 12) 0mi - 2(5:20/mi) 139/139bpm [742b/mi] 415/416W 13) 0.25mi - 1:36(6:16/mi) 117/130bpm [734b/mi] 21cal 427/534W 14) 1mi - 8:13(8:13/mi) 137/147bpm [1126b/mi] 109cal 337/464W 15) 0.08mi - 38(8:11/mi) 142/142bpm [1163b/mi] 9cal 331/367W Add a comment 4.2mi, 36:41 Run - General 1) 1mi - 9:18(9:18/mi) 110/119bpm [1022b/mi] 106cal 333/420W 2) 1mi - 8:53(8:53/mi) 116/121bpm [1031b/mi] 106cal 345/474W 3) 1mi - 8:32(8:32/mi) 115/121bpm [982b/mi] 93cal 314/442W 4) 1mi - 8:18(8:18/mi) 118/123bpm [980b/mi] 94cal 311/369W 5) 0.18mi - 1:39(8:58/mi) 121/125bpm [1086b/mi] 19cal 316/417W Add a comment	6.3mi, 54:56 Run - General 1) 1mi - 9:33(9:33/mi) 107/132bpm [1023b/mi] 102cal 2) 1mi - 9:28(9:28/mi) 111/122bpm [1052b/mi] 109cal 3) 1mi - 9:00(9:00/mi) 123/135bpm [1108b/mi] 109cal 4) 1mi - 8:47(8:47/mi) 131/139bpm [1151b/mi] 113cal 5) 1mi - 7:55(7:55/mi) 128/140bpm [1012b/mi] 96cal 6) 1mi - 8:04(8:04/mi) 135/147bpm [1090b/mi] 108cal 7) 0.26mi - 2:08(8:10/mi) 138/145bpm [1127b/mi] 28cal Add a comment
Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23
0.4mi, 3:14 Run - General 1) 0.32mi - 2:27(7:41/mi) 166/181bpm [1274b/mi] 36cal 7.82/8.6mph 2) 0.09mi - 47(8:28/mi) 171/176bpm [1447b/mi] 12cal 7.09/7.58mph Add a comment 3.1mi, 39:03 Run - General 1) 1mi - 12:58(12:58/mi) 120/138bpm [1556b/mi] 124cal 4.63/7.91mph 2) 1mi - 10:34(10:34/mi) 143/170bpm [1511b/mi] 135cal 5.68/8.29mph 3) 1mi - 14:49(14:49/mi) 145/182bpm [2150b/mi] 175cal 4.05/9.81mph 4) 0.11mi - 41(6:04/mi) 177/182bpm [1075b/mi] 11cal 9.88/9.31mph Add a comment 1.1mi, 10:55 Run - General 1) 1mi - 10:04(10:04/mi) 117/134bpm [1177b/mi] 96cal 5.96/7.2mph 2) 0.1mi - 51(8:44/mi) 122/138bpm [1065b/mi] 8cal 6.88/7.43mph Add a comment 4.1mi, 34:31 Run - General 1) 1mi - 8:59(8:59/mi) 111/129bpm [997b/mi] 99cal 2) 1mi - 8:44(8:44/mi) 117/124bpm [1022b/mi] 103cal 3) 1mi - 8:16(8:16/mi) 127/145bpm [1051b/mi] 112cal 4) 1mi - 8:08(8:08/mi) 136/154bpm [1106b/mi] 116cal 5) 0.05mi - 23(7:16/mi) 135/137bpm [981b/mi] 5cal Add a comment	6.1mi, 51:57 Run - General 1) 1mi - 9:05(9:05/mi) 119/128bpm [1082b/mi] 89cal 6.6/7.06mph 2) 1mi - 8:58(8:58/mi) 128/137bpm [1148b/mi] 97cal 6.69/7.39mph 3) 1mi - 8:43(8:43/mi) 136/147bpm [1185b/mi] 103cal 6.89/7.81mph 4) 1mi - 8:32(8:32/mi) 140/149bpm [1194b/mi] 104cal 7.04/8.62mph 5) 1mi - 7:55(7:55/mi) 140/156bpm [1109b/mi] 95cal 7.57/9.02mph 6) 1mi - 7:56(7:56/mi) 140/166bpm [1110b/mi] 90cal 7.57/8.1mph 7) 0.1mi - 48(8:23/mi) 150/152bpm [1257b/mi] 10cal 7.16/7.49mph Add a comment	5.5mi, 45:41 Run - General 1) 1mi - 8:50(8:50/mi) 119/129bpm [1051b/mi] 90cal 6.8/7.6mph 2) 1mi - 8:51(8:51/mi) 116/119bpm [1027b/mi] 77cal 6.78/7.68mph 3) 1mi - 8:34(8:34/mi) 140/162bpm [1198b/mi] 107cal 7.01/7.64mph 4) 1mi - 7:44(7:44/mi) 151/162bpm [1167b/mi] 108cal 7.76/8.79mph 5) 1mi - 7:39(7:39/mi) 147/153bpm [1124b/mi] 102cal 7.84/8.56mph 6) 0.54mi - 4:04(7:34/mi) 149/156bpm [1127b/mi] 55cal 7.93/8.66mph Add a comment	0.3mi, 2:14 Run - General 1) 0.28mi - 2:14(8:02/mi) 144/150bpm [1157b/mi] 32cal 329/471W Add a comment 3mi, 23:02 Run - General 1) 1mi - 7:30(7:30/mi) 118/128bpm [886b/mi] 91cal 390/563W 2) 1mi - 7:38(7:38/mi) 129/131bpm [986b/mi] 102cal 382/503W 3) 1mi - 7:38(7:38/mi) 128/131bpm [978b/mi] 99cal 384/500W 4) 0.04mi - 15(6:51/mi) 132/132bpm [903b/mi] 3cal 514/535W Add a comment 1.4mi, 12:45 Run - General 1) 1mi - 9:26(9:26/mi) 117/135bpm [1103b/mi] 108cal 314/416W 2) 0.37mi - 3:20(8:57/mi) 110/114bpm [984b/mi] 37cal 339/485W Add a comment	6.1mi, 51:56 Run - General 1) 1mi - 9:57(9:57/mi) 106/117bpm [1054b/mi] 89cal 6.03/7.66mph 2) 1mi - 8:41(8:41/mi) 119/129bpm [1034b/mi] 94cal 6.91/8.22mph 3) 1mi - 8:38(8:38/mi) 120/130bpm [1035b/mi] 88cal 6.95/8.04mph 4) 1mi - 8:08(8:08/mi) 139/161bpm [1130b/mi] 103cal 7.38/7.91mph 5) 1mi - 8:13(8:13/mi) 158/163bpm [1298b/mi] 127cal 7.3/8.06mph 6) 1mi - 7:48(7:48/mi) 160/169bpm [1248b/mi] 124cal 7.69/8.89mph 7) 0.06mi - 31(8:17/mi) 155/162bpm [1283b/mi] 7cal 7.25/7.93mph Add a comment	0.6mi, 5:11 Run - General 1) 0.61mi - 5:11(8:27/mi) 132/143bpm [1116b/mi] 69cal 324/389W Add a comment 5.6mi, 40:16 Run - General 1) 1mi - 7:16(7:16/mi) 112/120bpm [814b/mi] 85cal 386/578W 2) 0.84mi - 6:14(7:24/mi) 118/120bpm [873b/mi] 78cal 381/426W 3) 1mi - 7:04(7:04/mi) 124/130bpm [876b/mi] 89cal 396/525W 4) 0.85mi - 6:13(7:19/mi) 128/130bpm [937b/mi] 82cal 387/437W 5) 1mi - 7:09(7:09/mi) 145/162bpm [1036b/mi] 106cal 395/503W 6) 0.85mi - 6:21(7:26/mi) 162/166bpm [1205b/mi] 102cal 381/423W Add a comment 3.1mi, 27:27 Run - General 1) 1mi - 9:01(9:01/mi) 115/121bpm [1037b/mi] 106cal 308/374W 2) 1mi - 8:51(8:51/mi) 115/128bpm [1018b/mi] 102cal 334/449W 3) 1mi - 8:52(8:52/mi) 111/124bpm [984b/mi] 101cal 320/364W 4) 0.08mi - 43(8:46/mi) 119/120bpm [1044b/mi] 9cal 333/342W Add a comment 4.1mi, 35:11 Run - General 1) 1mi - 8:46(8:46/mi) 109/119bpm [955b/mi] 98cal 362/452W 2) 1mi - 8:29(8:29/mi) 119/127bpm [1010b/mi] 101cal 357/481W 3) 1mi - 8:30(8:30/mi) 119/127bpm [1012b/mi] 96cal 317/465W 4) 1mi - 8:19(8:19/mi) 118/123bpm [980b/mi] 93cal 314/364W 5) 0.13mi - 1:08(8:42/mi) 124/125bpm [1078b/mi] 14cal 325/353W Add a comment	6.1mi, 51:32 Run - General 1) 1mi - 8:51(8:51/mi) 109/127bpm [965b/mi] 82cal 6.78/7.72mph 2) 1mi - 9:08(9:08/mi) 117/133bpm [1068b/mi] 95cal 6.57/7.89mph 3) 1mi - 8:14(8:14/mi) 127/136bpm [1045b/mi] 96cal 7.29/7.97mph 4) 1mi - 8:20(8:20/mi) 117/128bpm [975b/mi] 73cal 7.2/8.16mph 5) 1mi - 8:09(8:09/mi) 120/143bpm [977b/mi] 77cal 7.37/8.31mph 6) 1mi - 8:00(8:00/mi) 119/128bpm [952b/mi] 68cal 7.5/8.5mph 7) 0.11mi - 51(7:56/mi) 128/140bpm [1016b/mi] 9cal 7.56/8.31mph Add a comment

Steve Shaughnessy

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