Steve Shaughnessy

Last on at 1pm, 3rd Dec 2024

M65

Cape Hunting Dog (64)

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Stockport Harriers & AC

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Recent Training
4th Dec	General	6.2mi	54:21
3rd Dec	General	6.1mi	52:54
2nd Dec	General	1mi	8:24
2nd Dec	General	3.8mi	26:44
2nd Dec	General	3.3mi	30:14

12 Month Benchmarks	Run
Mile	6:39
5k	21:26
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 6:36/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	407	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 83.45	19:19 85.11	20:36 80.53	21:06 79.34	21:07 80.01	21:32 79.22	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	2						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
6.8mi	1																	1:00:09 64.14	1:00:09 8:51/mi	64.14
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
24 Nov	Wilmslow Festive 10K			10km
9 Nov	MACCL - Kenworthy Woods			9.8m
26 Oct	Marple parkrun	23:42	71.98	5km
19 Oct	Philips Park parkrun			5km
12 Oct	Cutler Park parkrun			5km
5 Oct	Cutler Park parkrun			5km
28 Sep	Lyme Park parkrun			5km
21 Sep	Cheadle Hulme parkrun			5km
14 Sep	Bollington 3 Peaks Fell Race			9km
7 Sep	Blyth Links parkrun			5km
31 Aug	Lydiard parkrun			5km
26 Aug	MONTON 5MILER			5mi
24 Aug	Marple parkrun			5km
17 Aug	Marple parkrun			5km
10 Aug	Woodbank parkrun			5km
7 Aug	Bramhall Foodbank 5.5k			5.5km
3 Aug	Clarence parkrun	22:54	74.49	5km
27 Jul	Alderley Park parkrun	22:35	75.53	5km
24 Jul	Black Knight Charge			6mi
20 Jul	Bramhall parkrun	23:45	71.82	5km
13 Jul	Seven Fields parkrun	22:16	76.61	5km
6 Jul	Bramhall parkrun			5km
3 Jul	Bramhall Foodbank 5.5k			5.5km
29 Jun	Alexandra parkrun, Moss Side SB	21:32	79.22	5km
25 May	Seven Fields parkrun	22:51	74.65	5km
22 May	Gun Run PB	1:00:09	64.14	6.8mi
18 May	Bramhall parkrun			5km
11 May	Woodbank parkrun			5km
8 May	Shining Tor Fell Race	52:39	61.41	5.75mi
4 May	South Manchester parkrun			5km
27 Apr	Ashington Community Woodland parkrun	22:04	77.30	5km
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	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			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	48:00		1.4mi/7.3mi/1.4mi
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	1:09:30		1.5km/9.6km/1.55km
28 Aug	Mid Cheshire 5k	19:22	84.89	5km
16 Aug	Go Tri Sprint Duathlon	1:22:31		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	Bramhall parkrun	20:02	81.34	5km
20 Jul	Kerridge Climb	12:24	42.94	1.1mi
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			5mi
29 Jun	Whaley Waltz Fell Race			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	Jamaica Pond parkrun	20:12	80.67	5km
4 May	Bollington Festival 3 Peaks			9km
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	4.225mi
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	1:25:11		0km/20km/10km
25 Feb	English National XC 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	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	1:10:28		400m/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	1:27:54		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 Championships (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	54:21		400m/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	54:52		400m/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 (Men)	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	Bramhall parkrun			5km
14 Dec	Swindon parkrun	19:11	81.33	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 league XC Woodbank Park	43:18	69.94	9.6km
10 Nov	Manchester Area XC League - Woodbank Park (Senior Men)	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	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	205	206	200	213	200	200	203	202	30	2276
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

Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
6.1mi, 52:39 Run - General 1) 1mi - 9:36(9:36/mi) 149/160bpm [1430b/mi] 131cal 6.25/7.24mph 2) 1mi - 9:19(9:19/mi) 157/166bpm [1462b/mi] 136cal 6.44/7.03mph 3) 1mi - 8:54(8:54/mi) 165/177bpm [1468b/mi] 138cal 6.74/7.26mph 4) 1mi - 8:25(8:25/mi) 166/174bpm [1396b/mi] 132cal 7.13/7.78mph 5) 1mi - 8:16(8:16/mi) 155/165bpm [1282b/mi] 117cal 7.25/8.31mph 6) 1mi - 8:00(8:00/mi) 158/166bpm [1264b/mi] 116cal 7.5/8.79mph 7) 0.02mi - 9(7:25/mi) 164/165bpm [1215b/mi] 2cal 8.1/7.72mph Add a comment	0.2mi, 1:46 Run - General 1) 0.2mi - 1:46(8:37/mi) 145/151bpm [1250b/mi] 23cal 311/384W Add a comment 6.3mi, 49:46 Run - General 1) 1mi - 7:46(7:46/mi) 124/130bpm [964b/mi] 91cal 368/485W 2) 1mi - 7:49(7:49/mi) 130/131bpm [1015b/mi] 98cal 364/393W 3) 1mi - 8:16(8:16/mi) 127/130bpm [1049b/mi] 99cal 354/480W 4) 1mi - 7:50(7:50/mi) 136/158bpm [1065b/mi] 100cal 367/404W 5) 1mi - 8:02(8:02/mi) 162/165bpm [1302b/mi] 119cal 365/459W 6) 1mi - 8:08(8:08/mi) 165/167bpm [1342b/mi] 122cal 357/504W 7) 0.27mi - 1:55(7:06/mi) 161/163bpm [1142b/mi] 29cal 388/418W Add a comment 1.1mi, 10:12 Run - General 1) 1mi - 9:28(9:28/mi) 107/119bpm [1013b/mi] 94cal 286/390W 2) 0.07mi - 44(10:37/mi) 110/112bpm [1168b/mi] 8cal 308/332W Add a comment	5.5mi, 48:06 Run - General 1) 1mi - 10:03(10:03/mi) 162/170bpm [1629b/mi] 145cal 5.97/6.82mph 2) 1mi - 9:34(9:34/mi) 167/175bpm [1599b/mi] 145cal 6.27/7.14mph 3) 1mi - 8:57(8:57/mi) 165/173bpm [1477b/mi] 132cal 6.7/7.72mph 4) 1mi - 8:29(8:29/mi) 163/171bpm [1384b/mi] 124cal 7.07/8.29mph 5) 1mi - 7:50(7:50/mi) 164/172bpm [1284b/mi] 116cal 7.66/8.5mph 6) 0.4mi - 3:12(7:58/mi) 164/171bpm [1306b/mi] 46cal 7.54/8.62mph Add a comment	0.8mi, 6:57 Run - General 1) 0.79mi - 6:57(8:47/mi) 113/126bpm [993b/mi] 75cal 317/401W Add a comment 5mi, 37:31 Run - General 1) 1mi - 7:30(7:30/mi) 107/117bpm [803b/mi] 74cal 364/476W 2) 1mi - 7:39(7:39/mi) 114/117bpm [872b/mi] 78cal 371/394W 3) 1mi - 7:27(7:27/mi) 113/115bpm [841b/mi] 71cal 375/405W 4) 1mi - 7:18(7:18/mi) 120/126bpm [876b/mi] 76cal 384/420W 5) 1mi - 7:19(7:19/mi) 127/130bpm [929b/mi] 83cal 385/422W 6) 0.04mi - 18(6:56/mi) 128/128bpm [887b/mi] 3cal 391/393W Add a comment 3.2mi, 30:26 Run - General 1) 1mi - 9:56(9:56/mi) 111/118bpm [1102b/mi] 104cal 284/409W 2) 1mi - 9:57(9:57/mi) 112/120bpm [1115b/mi] 101cal 302/384W 3) 1mi - 9:20(9:20/mi) 99/121bpm [924b/mi] 82cal 294/388W 4) 0.14mi - 1:12(8:50/mi) 83/85bpm [734b/mi] 9cal 320/348W Add a comment 4.1mi, 37:40 Run - General 1) 1mi - 9:41(9:41/mi) 115/136bpm [1113b/mi] 84cal 6.2/6.66mph 2) 1mi - 9:16(9:16/mi) 124/135bpm [1150b/mi] 89cal 6.47/6.99mph 3) 1mi - 9:17(9:17/mi) 128/135bpm [1189b/mi] 92cal 6.46/7.22mph 4) 1mi - 8:47(8:47/mi) 138/149bpm [1213b/mi] 96cal 6.83/7.53mph 5) 0.07mi - 38(8:38/mi) 132/138bpm [1140b/mi] 6cal 6.95/7.56mph Add a comment	4.3mi, 39:10 Run - General 1) 1mi - 9:32(9:32/mi) 122/142bpm [1164b/mi] 96cal 6.29/7.37mph 2) 1mi - 9:49(9:49/mi) 139/161bpm [1365b/mi] 117cal 6.11/6.82mph 3) 1mi - 9:08(9:08/mi) 151/165bpm [1378b/mi] 118cal 6.57/6.99mph 4) 1mi - 8:42(8:42/mi) 156/162bpm [1358b/mi] 116cal 6.89/8.22mph 5) 0.22mi - 1:58(8:51/mi) 157/161bpm [1390b/mi] 26cal 6.78/8.2mph Add a comment	5.8mi, 51:33 Run - General 1) 1mi - 9:34(9:34/mi) 100/112bpm [957b/mi] 94cal 2) 1mi - 9:11(9:11/mi) 111/119bpm [1019b/mi] 104cal 3) 1mi - 9:15(9:15/mi) 113/125bpm [1045b/mi] 112cal 4) 1mi - 8:34(8:34/mi) 119/131bpm [1019b/mi] 100cal 5) 1mi - 8:08(8:08/mi) 131/138bpm [1066b/mi] 106cal 6) 0.82mi - 6:51(8:20/mi) 129/139bpm [1075b/mi] 85cal Add a comment	5.8mi, 53:09 Run - General 1) 1mi - 9:44(9:44/mi) 99/108bpm [963b/mi] 92cal 2) 1mi - 9:39(9:39/mi) 110/120bpm [1062b/mi] 100cal 3) 1mi - 9:35(9:35/mi) 116/132bpm [1111b/mi] 101cal 4) 1mi - 9:03(9:03/mi) 127/136bpm [1149b/mi] 99cal 5) 1mi - 8:31(8:31/mi) 124/133bpm [1056b/mi] 88cal 6) 0.78mi - 6:38(8:31/mi) 122/131bpm [1040b/mi] 67cal Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
5.2mi, 48:31 Run - General 1) 1mi - 10:17(10:17/mi) 121/130bpm [1244b/mi] 101cal 5.84/6.47mph 2) 1mi - 9:58(9:58/mi) 137/157bpm [1365b/mi] 116cal 6.02/6.72mph 3) 1mi - 9:54(9:54/mi) 150/164bpm [1485b/mi] 126cal 6.06/6.8mph 4) 1mi - 8:32(8:32/mi) 159/166bpm [1356b/mi] 116cal 7.04/7.68mph 5) 1mi - 8:32(8:32/mi) 160/172bpm [1365b/mi] 117cal 7.03/7.43mph 6) 0.16mi - 1:19(8:12/mi) 157/160bpm [1288b/mi] 17cal 7.31/7.7mph Add a comment	0.5mi, 4:08 Run - General 1) 0.5mi - 4:08(8:18/mi) 122/148bpm [1012b/mi] 50cal 348/452W Add a comment 3.2mi, 23:01 Run - General 1) 1mi - 7:16(7:16/mi) 136/143bpm [988b/mi] 88cal 394/517W 2) 1mi - 7:25(7:25/mi) 146/149bpm [1082b/mi] 97cal 391/440W 3) 1mi - 7:21(7:21/mi) 146/147bpm [1074b/mi] 96cal 392/454W 4) 0.15mi - 59(6:44/mi) 147/149bpm [989b/mi] 13cal 383/414W Add a comment 1.6mi, 15:33 Run - General 1) 1mi - 10:09(10:09/mi) 107/118bpm [1086b/mi] 99cal 280/414W 2) 0.59mi - 5:24(9:09/mi) 115/121bpm [1053b/mi] 57cal 307/407W Add a comment	3.8mi, 32:27 Run - General 1) 1mi - 9:25(9:25/mi) 124/144bpm [1167b/mi] 95cal 6.37/7.49mph 2) 1mi - 8:41(8:41/mi) 153/166bpm [1329b/mi] 112cal 6.91/7.64mph 3) 1mi - 8:13(8:13/mi) 155/168bpm [1273b/mi] 107cal 7.3/7.91mph 4) 0.76mi - 6:08(8:02/mi) 159/168bpm [1276b/mi] 83cal 7.48/8.85mph Add a comment	0.5mi, 4:46 Run - General 1) 0.52mi - 4:46(9:12/mi) 135/138bpm [1242b/mi] 60cal 364/439W Add a comment 3.3mi, 28:15 Run - General 1) 1mi - 8:41(8:41/mi) 125/132bpm [1085b/mi] 103cal 357/579W 2) 0.06mi - 32(9:06/mi) 126/126bpm [1146b/mi] 6cal 325/335W 3) 0.77mi - 6:26(8:25/mi) 128/138bpm [1076b/mi] 77cal 380/566W 4) 0.3mi - 2:39(8:49/mi) 136/141bpm [1198b/mi] 33cal 309/514W 5) 0.77mi - 6:25(8:19/mi) 139/146bpm [1156b/mi] 82cal 386/556W 6) 0.3mi - 2:44(9:11/mi) 138/141bpm [1267b/mi] 34cal 305/506W 7) 0.09mi - 47(8:58/mi) 136/139bpm [1219b/mi] 10cal 338/595W Add a comment 3.3mi, 31:23 Run - General 1) 1mi - 9:55(9:55/mi) 108/119bpm [1071b/mi] 99cal 268/440W 2) 1mi - 10:07(10:07/mi) 120/129bpm [1214b/mi] 111cal 313/495W 3) 1mi - 9:16(9:16/mi) 109/129bpm [1009b/mi] 90cal 286/384W 4) 0.23mi - 2:06(8:58/mi) 111/114bpm [995b/mi] 22cal 285/316W Add a comment 4.2mi, 38:19 Run - General 1) 1mi - 9:49(9:49/mi) 114/128bpm [1119b/mi] 86cal 6.11/7.1mph 2) 1mi - 9:11(9:11/mi) 132/159bpm [1211b/mi] 98cal 6.54/7.68mph 3) 1mi - 9:00(9:00/mi) 149/157bpm [1340b/mi] 114cal 6.67/7.22mph 4) 1mi - 8:30(8:30/mi) 153/170bpm [1301b/mi] 110cal 7.06/7.72mph 5) 0.2mi - 1:49(9:09/mi) 164/172bpm [1500b/mi] 25cal 6.56/7.62mph Add a comment	5.8mi, 52:26 Run - General 1) 1mi - 9:48(9:48/mi) 134/159bpm [1313b/mi] 108cal 6.12/6.78mph 2) 1mi - 9:21(9:21/mi) 154/164bpm [1440b/mi] 123cal 6.42/6.99mph 3) 1mi - 8:50(8:50/mi) 158/166bpm [1396b/mi] 119cal 6.79/7.91mph 4) 1mi - 8:54(8:54/mi) 138/166bpm [1229b/mi] 85cal 6.74/7.26mph 5) 1mi - 8:56(8:56/mi) 148/173bpm [1321b/mi] 109cal 6.72/7.22mph 6) 0.74mi - 6:37(8:56/mi) 157/161bpm [1404b/mi] 88cal 6.71/7.95mph Add a comment	6.2mi, 54:59 Run - General 1) 1mi - 9:51(9:51/mi) 106/148bpm [1043b/mi] 69cal 6.1/6.89mph 2) 1mi - 9:07(9:07/mi) 107/115bpm [976b/mi] 62cal 6.58/7.16mph 3) 1mi - 9:16(9:16/mi) 113/121bpm [1047b/mi] 69cal 6.48/7.06mph 4) 1mi - 9:04(9:04/mi) 119/157bpm [1079b/mi] 73cal 6.62/7.12mph 5) 1mi - 8:46(8:46/mi) 121/135bpm [1060b/mi] 71cal 6.85/7.41mph 6) 1mi - 8:03(8:03/mi) 112/123bpm [902b/mi] 47cal 7.45/7.99mph 7) 0.1mi - 53(8:56/mi) 117/119bpm [1044b/mi] 6cal 6.72/7.91mph Add a comment	6.2mi, 54:01 Run - General 1) 1mi - 9:24(9:24/mi) 118/137bpm [1110b/mi] 88cal 6.38/7.39mph 2) 1mi - 9:26(9:26/mi) 133/156bpm [1254b/mi] 104cal 6.37/7.37mph 3) 1mi - 8:48(8:48/mi) 148/164bpm [1303b/mi] 111cal 6.81/7.28mph 4) 1mi - 8:14(8:14/mi) 152/161bpm [1252b/mi] 104cal 7.29/7.66mph 5) 1mi - 8:10(8:10/mi) 156/169bpm [1274b/mi] 108cal 7.34/7.6mph 6) 1mi - 8:28(8:28/mi) 157/163bpm [1329b/mi] 113cal 7.09/8.01mph 7) 0.17mi - 1:30(8:45/mi) 156/159bpm [1366b/mi] 19cal 6.85/7.28mph Add a comment
Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28
4.5mi, 39:07 Run - General 1) 1mi - 9:41(9:41/mi) 144/153bpm [1395b/mi] 118cal 6.2/6.95mph 2) 1mi - 8:50(8:50/mi) 163/178bpm [1439b/mi] 127cal 6.8/7.47mph 3) 1mi - 8:18(8:18/mi) 157/166bpm [1304b/mi] 112cal 7.23/7.81mph 4) 1mi - 8:26(8:26/mi) 155/159bpm [1306b/mi] 112cal 7.12/8.14mph 5) 0.45mi - 3:53(8:38/mi) 157/161bpm [1355b/mi] 52cal 6.95/7.33mph Add a comment	4.3mi, 37:40 Run - General 1) 1mi - 9:25(9:25/mi) 100/107bpm [942b/mi] 62cal 6.37/7.28mph 2) 1mi - 8:39(8:39/mi) 110/115bpm [952b/mi] 65cal 6.93/7.33mph 3) 1mi - 8:34(8:34/mi) 115/122bpm [985b/mi] 68cal 7/7.56mph 4) 1mi - 8:30(8:30/mi) 118/132bpm [1004b/mi] 70cal 7.06/8.16mph 5) 0.3mi - 2:31(8:24/mi) 118/120bpm [992b/mi] 19cal 7.14/7.47mph Add a comment	2.3mi, 19:21 Run - General 1) 1mi - 8:49(8:49/mi) 100/121bpm [882b/mi] 81cal 312/521W 2) 1mi - 8:15(8:15/mi) 122/138bpm [1006b/mi] 93cal 356/514W 3) 0.28mi - 2:17(8:07/mi) 127/134bpm [1030b/mi] 26cal 319/462W Add a comment 0.8mi, 6:23 Run - General 1) 0.67mi - 6:23(9:29/mi) 149/159bpm [1413b/mi] 83cal 295/389W Add a comment 6.2mi, 45:43 Run - General 1) 1mi - 7:06(7:06/mi) 143/151bpm [1016b/mi] 92cal 389/473W 2) 1mi - 7:15(7:15/mi) 155/161bpm [1124b/mi] 102cal 390/484W 3) 1mi - 7:12(7:12/mi) 164/167bpm [1180b/mi] 108cal 388/443W 4) 1mi - 7:23(7:23/mi) 169/172bpm [1247b/mi] 118cal 389/460W 5) 1mi - 7:31(7:31/mi) 172/174bpm [1292b/mi] 120cal 385/440W 6) 1mi - 7:31(7:31/mi) 173/177bpm [1302b/mi] 120cal 387/540W 7) 0.24mi - 1:45(7:13/mi) 173/174bpm [1248b/mi] 28cal 399/458W Add a comment 1.6mi, 14:48 Run - General 1) 1mi - 9:40(9:40/mi) 125/137bpm [1209b/mi] 110cal 286/340W 2) 0.55mi - 5:08(9:24/mi) 121/135bpm [1137b/mi] 52cal 270/360W Add a comment	1mi, 8:22 Run - General 1) 1mi - 8:14(8:14/mi) 132/142bpm [1087b/mi] 99cal 330/410W 2) 0.01mi - 8(9:09/mi) 140/140bpm [1280b/mi] 2cal 318/323W Add a comment 3.8mi, 26:22 Run - General 1) 0.76mi - 5:18(7:00/mi) 110/119bpm [771b/mi] 51cal 391/512W 2) 0.75mi - 5:15(6:59/mi) 115/120bpm [802b/mi] 51cal 392/549W 3) 0.75mi - 5:15(6:59/mi) 115/127bpm [803b/mi] 49cal 385/479W 4) 0.77mi - 5:16(6:51/mi) 116/126bpm [795b/mi] 49cal 400/514W 5) 0.76mi - 5:18(6:56/mi) 126/132bpm [874b/mi] 57cal 381/479W Add a comment 3.3mi, 29:45 Run - General 1) 1mi - 9:39(9:39/mi) 102/114bpm [985b/mi] 95cal 308/417W 2) 1mi - 9:22(9:22/mi) 115/121bpm [1077b/mi] 101cal 312/377W 3) 1mi - 9:10(9:10/mi) 111/120bpm [1017b/mi] 93cal 301/454W 4) 0.2mi - 1:34(7:49/mi) 104/113bpm [813b/mi] 12cal 369/496W Add a comment 4.4mi, 37:28 Run - General 1) 1mi - 9:25(9:25/mi) 117/126bpm [1101b/mi] 86cal 6.37/7.03mph 2) 1mi - 8:59(8:59/mi) 123/139bpm [1105b/mi] 88cal 6.68/7.81mph 3) 1mi - 8:22(8:22/mi) 117/168bpm [979b/mi] 64cal 7.17/7.95mph 4) 1mi - 7:56(7:56/mi) 158/174bpm [1253b/mi] 106cal 7.56/7.99mph 5) 0.34mi - 2:46(8:03/mi) 157/168bpm [1264b/mi] 37cal 7.46/7.83mph Add a comment	6.2mi, 56:50 Run - General 1) 1mi - 9:50(9:50/mi) 118/142bpm [1161b/mi] 92cal 6.1/6.99mph 2) 1mi - 10:26(10:26/mi) 134/144bpm [1398b/mi] 120cal 5.75/7.14mph 3) 1mi - 9:17(9:17/mi) 141/152bpm [1309b/mi] 113cal 6.46/7.95mph 4) 1mi - 9:00(9:00/mi) 152/167bpm [1369b/mi] 116cal 6.66/7.26mph 5) 1mi - 8:36(8:36/mi) 163/173bpm [1403b/mi] 122cal 6.97/8.01mph 6) 1mi - 8:20(8:20/mi) 162/171bpm [1350b/mi] 117cal 7.2/8.14mph 7) 0.15mi - 1:20(8:46/mi) 160/164bpm [1403b/mi] 18cal 6.84/7.35mph Add a comment	6.8mi, 58:35 Run - General 1) 1mi - 9:24(9:24/mi) 105/115bpm [987b/mi] 70cal 6.38/7.18mph 2) 1mi - 9:11(9:11/mi) 114/156bpm [1047b/mi] 74cal 6.53/6.95mph 3) 1mi - 9:01(9:01/mi) 139/160bpm [1252b/mi] 107cal 6.66/7.35mph 4) 1mi - 8:31(8:31/mi) 140/168bpm [1193b/mi] 100cal 7.04/8.08mph 5) 1mi - 8:22(8:22/mi) 136/139bpm [1137b/mi] 93cal 7.17/7.58mph 6) 1mi - 8:10(8:10/mi) 136/140bpm [1112b/mi] 88cal 7.34/7.68mph 7) 0.71mi - 5:56(8:25/mi) 131/140bpm [1102b/mi] 55cal 7.13/7.91mph Add a comment	6.1mi, 54:15 Run - General 1) 1mi - 9:57(9:57/mi) 116/125bpm [1154b/mi] 94cal 6.03/6.89mph 2) 1mi - 9:40(9:40/mi) 111/131bpm [1074b/mi] 71cal 6.2/6.72mph 3) 1mi - 9:15(9:15/mi) 114/121bpm [1054b/mi] 72cal 6.49/7.24mph 4) 1mi - 8:32(8:32/mi) 118/124bpm [1007b/mi] 70cal 7.03/7.72mph 5) 1mi - 8:25(8:25/mi) 126/134bpm [1059b/mi] 81cal 7.14/7.41mph 6) 1mi - 8:20(8:20/mi) 135/159bpm [1126b/mi] 96cal 7.2/8.68mph 7) 0.02mi - 6(6:05/mi) 133/133bpm [809b/mi] 1cal 9.86/8.68mph Add a comment
Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5
6.1mi, 51:54 Run - General 1) 1mi - 9:04(9:04/mi) 111/140bpm [1006b/mi] 78cal 6.62/7.45mph 2) 1mi - 8:55(8:55/mi) 121/136bpm [1078b/mi] 88cal 6.74/7.06mph 3) 1mi - 8:36(8:36/mi) 126/146bpm [1084b/mi] 89cal 6.97/7.85mph 4) 1mi - 8:23(8:23/mi) 134/154bpm [1124b/mi] 96cal 7.15/7.6mph 5) 1mi - 8:22(8:22/mi) 132/137bpm [1105b/mi] 91cal 7.17/7.6mph 6) 1mi - 8:14(8:14/mi) 128/138bpm [1054b/mi] 77cal 7.29/8.87mph 7) 0.04mi - 20(9:21/mi) 122/124bpm [1140b/mi] 2cal 6.42/7.56mph Add a comment	0.3mi, 2:13 Run - General 1) 0.25mi - 2:13(8:56/mi) 137/145bpm [1225b/mi] 28cal 305/388W Add a comment 3.1mi, 23:42 Run - General 1) 1mi - 7:39(7:39/mi) 139/149bpm [1064b/mi] 99cal 372/474W 2) 1mi - 7:45(7:45/mi) 152/156bpm [1177b/mi] 108cal 369/478W 3) 1mi - 7:39(7:39/mi) 155/157bpm [1186b/mi] 108cal 379/532W 4) 0.1mi - 40(6:41/mi) 159/161bpm [1062b/mi] 10cal 426/476W Add a comment 1.3mi, 12:40 Run - General 1) 1mi - 9:51(9:51/mi) 111/123bpm [1094b/mi] 101cal 281/406W 2) 0.29mi - 2:49(9:39/mi) 119/128bpm [1148b/mi] 31cal 279/324W Add a comment	5.7mi, 49:26 Run - General 1) 1mi - 9:30(9:30/mi) 99/108bpm [940b/mi] 64cal 6.32/7.1mph 2) 1mi - 8:44(8:44/mi) 106/114bpm [926b/mi] 66cal 6.87/7.93mph 3) 1mi - 9:02(9:02/mi) 110/118bpm [993b/mi] 69cal 6.65/7.28mph 4) 1mi - 8:30(8:30/mi) 118/122bpm [1003b/mi] 77cal 7.06/7.58mph 5) 1mi - 8:14(8:14/mi) 120/125bpm [988b/mi] 74cal 7.29/7.91mph 6) 0.69mi - 5:27(7:51/mi) 121/134bpm [951b/mi] 48cal 7.64/8.83mph Add a comment	1mi, 8:24 Run - General 1) 1mi - 8:10(8:10/mi) 141/160bpm [1153b/mi] 111cal 337/425W 2) 0.03mi - 14(8:29/mi) 144/145bpm [1222b/mi] 3cal 333/342W Add a comment 3.8mi, 26:44 Run - General 1) 1mi - 7:08(7:08/mi) 140/152bpm [999b/mi] 94cal 385/473W 2) 0.27mi - 1:53(7:01/mi) 154/155bpm [1081b/mi] 27cal 397/410W 3) 1mi - 6:52(6:52/mi) 131/155bpm [899b/mi] 86cal 402/526W 4) 0.29mi - 2:02(6:53/mi) 138/139bpm [950b/mi] 27cal 407/417W 5) 1mi - 6:54(6:54/mi) 151/156bpm [1042b/mi] 96cal 387/450W 6) 0.28mi - 1:55(6:53/mi) 155/156bpm [1066b/mi] 28cal 400/411W Add a comment 3.3mi, 30:14 Run - General 1) 1mi - 9:42(9:42/mi) 112/118bpm [1087b/mi] 103cal 286/425W 2) 1mi - 9:42(9:42/mi) 117/126bpm [1135b/mi] 106cal 307/420W 3) 1mi - 9:01(9:01/mi) 113/128bpm [1018b/mi] 94cal 301/398W 4) 0.23mi - 1:49(7:57/mi) 119/133bpm [946b/mi] 19cal 346/489W Add a comment 4.2mi, 37:14 Run - General 1) 1mi - 9:34(9:34/mi) 115/138bpm [1100b/mi] 92cal 6.27/6.85mph 2) 1mi - 8:50(8:50/mi) 108/139bpm [953b/mi] 67cal 6.8/7.76mph 3) 1mi - 8:58(8:58/mi) 115/123bpm [1032b/mi] 75cal 6.69/7.26mph 4) 1mi - 8:29(8:29/mi) 120/135bpm [1017b/mi] 77cal 7.08/7.87mph 5) 0.15mi - 1:23(8:59/mi) 123/131bpm [1105b/mi] 13cal 6.68/7.53mph Add a comment	6.1mi, 52:54 Run - General 1) 1mi - 9:51(9:51/mi) 116/138bpm [1142b/mi] 95cal 6.09/7.53mph 2) 1mi - 9:23(9:23/mi) 120/127bpm [1126b/mi] 94cal 6.39/7.43mph 3) 1mi - 8:33(8:33/mi) 127/135bpm [1086b/mi] 93cal 7.02/7.33mph 4) 1mi - 8:22(8:22/mi) 127/135bpm [1062b/mi] 85cal 7.17/8.18mph 5) 1mi - 8:06(8:06/mi) 124/132bpm [1005b/mi] 73cal 7.4/7.7mph 6) 1mi - 8:23(8:23/mi) 129/136bpm [1082b/mi] 85cal 7.16/8.16mph 7) 0.03mi - 16(7:39/mi) 130/132bpm [995b/mi] 2cal 7.84/7.58mph Add a comment	6.2mi, 54:21 Run - General 1) 1mi - 9:18(9:18/mi) 100/113bpm [930b/mi] 67cal 6.45/7.2mph 2) 1mi - 9:05(9:05/mi) 106/111bpm [962b/mi] 70cal 6.61/7.14mph 3) 1mi - 9:01(9:01/mi) 116/129bpm [1045b/mi] 82cal 6.66/7.58mph 4) 1mi - 8:21(8:21/mi) 123/129bpm [1026b/mi] 85cal 7.19/7.68mph 5) 1mi - 8:21(8:21/mi) 122/126bpm [1018b/mi] 79cal 7.19/7.99mph 6) 1mi - 8:26(8:26/mi) 120/131bpm [1012b/mi] 71cal 7.11/7.95mph 7) 0.22mi - 1:49(8:27/mi) 115/120bpm [971b/mi] 12cal 7.1/7.93mph Add a comment	-

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