SeanMc

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Recent Training
21st Apr	Warm Up	1mi	10:00
21st Apr	Race Pace	1.9mi	11:39
17th Apr	Treadmill	3.1mi	21:29
16th Apr	Medium Long Run	10.1mi	1:15:32
14th Apr	Recovery Run	4.2mi	40:00

12 Month Benchmarks	Run
Mile	6:05
5k	19:40
5mi	32:45
10k	40:42
10mi	1:06:56
Half	1:37:38
20mi	2:29:00
Mara	3:16:00
50k	6:14:45

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Buddies (4)

Followers (2)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2020	2021	2022	2023	2024	PB	WB
4km	1	14:45 82.99					14:45 5:56/mi	82.99
5km	5	18:59 81.50		19:32 80.56	20:12 78.57		18:59 6:07/mi	81.50
5mi	1	30:55 81.69					30:55 6:11/mi	81.69
10km	3	38:20 82.37	39:32 80.59			40:49 79.50	38:20 6:10/mi	82.37
10mi	4		1:05:38 79.63	1:06:40 79.12		1:07:03 80.15	1:05:38 6:34/mi	80.15
13.1mi	3	1:28:06 78.55	1:35:22 73.24	1:31:38 76.95			1:28:06 6:44/mi	78.55
26.2mi	6	3:16:33 73.82	3:08:40 77.63	3:24:07 72.43	3:17:47 75.47		3:08:40 7:12/mi	77.63

2024		Result	WAVA	Distance
25 Feb	Let’s Run Rhyl 10 mile SB	1:07:03	80.15	10mi
13 Jan	Twin Piers 10K SB	40:49	79.50	10km
2023		Result	WAVA	Distance
12 Nov	Remembrance Run , Phoenix Park, Dublin SB	20:12	78.57	5km
29 Oct	Dublin Marathon SB	3:17:47	75.47	26.2mi
2 Sep	Dingle Marathon	3:49:47	64.96	26.2mi
30 Apr	Belfast City Marathon	3:24:23	73.03	26.2mi
2022		Result	WAVA	Distance
13 Nov	Remembrance Run, Phoenix Park, Dublin SB	19:32	80.56	5km
16 Oct	DUNE Half-Marathon SB	1:31:38	76.95	13.1mi
2 Oct	London Marathon SB	3:24:07	72.43	26.2mi
19 Feb	Rhyl 10 SB	1:06:40	79.12	10mi
2021		Result	WAVA	Distance
13 Nov	Tollymore Trail Half Maratho SB	1:35:22	73.24	13.1mi
17 Oct	Flintshire 10k SB	39:32	80.59	10km
26 Sep	Welsh Masters Championships 5000m PB	19:16	80.98	5000m
14 Aug	Dambusters 10mile	1:08:38	76.86	10mi
19 Jun	Midnight Marathon (Dartford) PB	3:08:40	77.63	26.2mi
21 Feb	Virtual North Wales 10m Championships PB	1:05:38	79.63	10mi
2020		Result	WAVA	Distance
28 Dec	British Masters Athletics Virtual 10k Challenge PB	38:20	82.37	10km
13 Dec	North Wales Virtual Half Marathon Championships PB	1:28:06	78.55	13.1mi
28 Nov	North Wales Virtual Road Relays 4k PB	14:45	82.99	4km
24 Oct	North Wales Virtual 5K PB	18:59	81.50	5km
17 Oct	The Doctor K Cup	19:25	79.68	5km
4 Oct	Virtual London Marathon SB	3:16:33	73.82	26.2mi
29 Aug	North Wales Virtual 5 mile championships PB	30:55	81.69	5mi

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	109	92	145	74	0	0	0	0	0	0	0	0	421
2023	0	0	0	0	5	0	0	0	0	0	0	0	5
2023	131	110	133	135	123	112	103	119	128	126	79	88	1388
2022	123	110	130	168	130	129	132	135	124	124	108	89	1502
2021	120	99	110	136	138	118	105	114	95	119	79	46	1278
2020	125	104	91	99	89	108	115	138	120	106	108	114	1318
2019	0	0	0	0	0	0	0	0	0	0	0	112	112

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
-	-	20mi, 4:04:57 Run - Long Run 1) 1mi - 10:38(10:38/mi) 166/186bpm [1764b/mi] 166cal 5.65/6.64mph 2) 1mi - 10:55(10:55/mi) 181/198bpm [1976b/mi] 177cal 5.5/5.68mph 3) 1mi - 10:49(10:49/mi) 184/198bpm [1989b/mi] 175cal 5.55/6.39mph 4) 1mi - 10:53(10:53/mi) 190/198bpm [2067b/mi] 176cal 5.51/5.74mph 5) 1mi - 10:52(10:52/mi) 192/199bpm [2086b/mi] 176cal 5.52/5.8mph 6) 1mi - 10:55(10:55/mi) 195/203bpm [2129b/mi] 177cal 5.5/5.68mph 7) 1mi - 15:57(15:57/mi) 172/198bpm [2745b/mi] 245cal 3.76/6.2mph 8) 1mi - 10:57(10:57/mi) 172/182bpm [1883b/mi] 177cal 5.48/5.89mph 9) 1mi - 10:40(10:40/mi) 172/175bpm [1835b/mi] 173cal 5.62/5.78mph 10) 1mi - 11:07(11:07/mi) 170/176bpm [1889b/mi] 180cal 5.4/5.76mph 11) 1mi - 10:58(10:58/mi) 169/174bpm [1854b/mi] 177cal 5.47/5.61mph 12) 1mi - 15:22(15:22/mi) 158/178bpm [2428b/mi] 193cal 3.9/7.14mph 13) 1mi - 13:48(13:48/mi) 167/185bpm [2303b/mi] 204cal 4.35/6.87mph 14) 1mi - 11:49(11:49/mi) 167/179bpm [1974b/mi] 174cal 5.08/6.07mph 15) 1mi - 15:35(15:35/mi) 153/177bpm [2383b/mi] 198cal 3.85/6.12mph 16) 1mi - 11:19(11:19/mi) 162/169bpm [1834b/mi] 177cal 5.3/5.53mph 17) 1mi - 12:39(12:39/mi) 154/168bpm [1948b/mi] 168cal 4.74/5.45mph 18) 1mi - 14:35(14:35/mi) 156/180bpm [2275b/mi] 190cal 4.12/5.59mph 19) 1mi - 12:29(12:29/mi) 160/176bpm [1996b/mi] 173cal 4.81/5.91mph 20) 1mi - 12:40(12:40/mi) 164/179bpm [2076b/mi] 179cal 4.74/5.76mph 21) 0.01mi - 2(6:28/mi) 176/176bpm [1138b/mi] 9.29/5.26mph Great 20 mile Belfast trainign run with Becky. Mum with us all the way right to the end. Love never ends xxx Add a comment	10mi, 1:26:53 Run - Medium Long Run 1) 1mi - 8:40(8:40/mi) 111/119bpm [962b/mi] 74cal 6.92/7.66mph 2) 1mi - 8:28(8:28/mi) 116/120bpm [982b/mi] 75cal 7.09/7.68mph 3) 1mi - 8:28(8:28/mi) 116/120bpm [981b/mi] 71cal 7.09/7.35mph 4) 1mi - 9:31(9:31/mi) 128/144bpm [1218b/mi] 96cal 6.31/7.49mph 5) 1mi - 8:56(8:56/mi) 117/131bpm [1044b/mi] 64cal 6.72/7.33mph 6) 1mi - 9:21(9:21/mi) 126/138bpm [1177b/mi] 84cal 6.42/7.7mph 7) 1mi - 8:55(8:55/mi) 126/135bpm [1125b/mi] 80cal 6.72/7.76mph 8) 1mi - 8:35(8:35/mi) 127/138bpm [1090b/mi] 77cal 6.99/7.81mph 9) 1mi - 8:09(8:09/mi) 125/139bpm [1019b/mi] 64cal 7.36/8.01mph 10) 1mi - 7:46(7:46/mi) 126/132bpm [980b/mi] 62cal 7.72/8.14mph 11) 0.01mi - 5(6:09/mi) 129/129bpm [794b/mi] 9.74/7.64mph Great run, especially day after a 10m Love never ends xxx Add a comment	4.2mi, 40:00 Run - Recovery Run ususal surgery loop Add a comment	6.3mi, 55:11 Run - Steady-State 1) 1mi - 8:44(8:44/mi) 110/131bpm [961b/mi] 74cal 6.87/8.47mph 2) 1mi - 8:49(8:49/mi) 108/112bpm [952b/mi] 67cal 6.8/7.01mph 3) 1mi - 8:42(8:42/mi) 110/121bpm [957b/mi] 65cal 6.9/6.99mph 4) 1mi - 8:31(8:31/mi) 113/123bpm [962b/mi] 65cal 7.05/7.39mph 5) 1mi - 8:52(8:52/mi) 113/120bpm [1001b/mi] 64cal 6.77/6.95mph 6) 1mi - 8:56(8:56/mi) 111/118bpm [991b/mi] 57cal 6.72/7.01mph 7) 0.3mi - 2:38(8:54/mi) 109/113bpm [970b/mi] 15cal 6.74/6.66mph Nice easter monday run xxx 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
-	3.1mi, 19:47 Run - Tempo 1) 1mi - 6:24(6:24/mi) 132/147bpm [844b/mi] 68cal 9.38/12.65mph 2) 1mi - 6:27(6:27/mi) 148/153bpm [954b/mi] 80cal 9.3/9.85mph 3) 1mi - 6:15(6:15/mi) 155/158bpm [968b/mi] 83cal 9.61/10.06mph 4) 0.12mi - 42(5:47/mi) 158/158bpm [913b/mi] 9cal 10.38/10.08mph Fabulous amazing run with Steven for my 100th Sombraro 5k Thanks mum for your help too, Love Never Ends xxx Add a comment	-	10.1mi, 1:14:16 Run - Tempo 1) 1mi - 6:51(6:51/mi) 147/164bpm [1008b/mi] 88cal 8.75/11.08mph 2) 1mi - 7:26(7:26/mi) 136/141bpm [1010b/mi] 86cal 8.08/9.06mph 3) 1mi - 7:13(7:13/mi) 136/140bpm [981b/mi] 83cal 8.32/8.72mph 4) 1mi - 7:27(7:27/mi) 136/142bpm [1013b/mi] 85cal 8.06/8.54mph 5) 1mi - 7:12(7:12/mi) 139/144bpm [1000b/mi] 84cal 8.34/8.56mph 6) 1mi - 7:41(7:41/mi) 145/149bpm [1115b/mi] 94cal 7.8/8.41mph 7) 1mi - 7:25(7:25/mi) 144/147bpm [1069b/mi] 90cal 8.08/8.56mph 8) 1mi - 7:25(7:25/mi) 146/151bpm [1084b/mi] 91cal 8.08/8.81mph 9) 1mi - 7:14(7:14/mi) 147/150bpm [1063b/mi] 90cal 8.3/8.39mph 10) 1mi - 7:34(7:34/mi) 151/156bpm [1143b/mi] 98cal 7.93/8.5mph 11) 0.12mi - 47(6:50/mi) 154/155bpm [1051b/mi] 10cal 8.79/8.68mph Add a comment	4.2mi, 40:00 Run - Recovery Run Surgery loop Add a comment	-	3.1mi, 20:09 Run - Tempo 1) 1mi - 6:30(6:30/mi) 130/149bpm [845b/mi] 72cal 9.23/13.36mph 2) 1mi - 6:29(6:29/mi) 143/147bpm [928b/mi] 81cal 9.25/9.87mph 3) 1mi - 6:22(6:22/mi) 147/152bpm [936b/mi] 82cal 9.43/9.85mph 4) 0.13mi - 48(5:56/mi) 150/151bpm [891b/mi] 10cal 10.11/10.12mph Nice run on own after a practice meeting. Spoke about bereavment Love never ends xxx 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
5mi, 54:54 Run - General with Becky Add a comment	-	-	22mi, 4:23:07 Run - Long Run 1) 1mi - 11:00(11:00/mi) 112/119bpm [1231b/mi] 102cal 5.46/7.18mph 2) 1mi - 10:58(10:58/mi) 102/116bpm [1118b/mi] 73cal 5.47/5.8mph 3) 1mi - 11:13(11:13/mi) 98/117bpm [1099b/mi] 58cal 5.35/6.05mph 4) 1mi - 11:04(11:04/mi) 100/115bpm [1107b/mi] 59cal 5.42/5.82mph 5) 1mi - 11:02(11:02/mi) 99/113bpm [1092b/mi] 56cal 5.44/5.95mph 6) 1mi - 10:54(10:54/mi) 99/111bpm [1079b/mi] 53cal 5.51/5.76mph 7) 1mi - 15:52(15:52/mi) 102/122bpm [1619b/mi] 91cal 3.78/5.99mph 8) 1mi - 11:00(11:00/mi) 102/120bpm [1123b/mi] 58cal 5.45/5.95mph 9) 1mi - 10:41(10:41/mi) 103/115bpm [1100b/mi] 58cal 5.62/9.18mph 10) 1mi - 10:58(10:58/mi) 101/110bpm [1108b/mi] 52cal 5.47/5.95mph 11) 1mi - 11:06(11:06/mi) 103/121bpm [1143b/mi] 58cal 5.41/5.87mph 12) 1mi - 10:58(10:58/mi) 102/120bpm [1118b/mi] 53cal 5.47/5.7mph 13) 1mi - 15:03(15:03/mi) 96/118bpm [1445b/mi] 64cal 3.99/6.91mph 14) 1mi - 10:21(10:21/mi) 107/129bpm [1108b/mi] 65cal 5.79/10.96mph 15) 1mi - 11:14(11:14/mi) 106/113bpm [1190b/mi] 64cal 5.34/5.78mph 16) 1mi - 13:04(13:04/mi) 105/118bpm [1372b/mi] 71cal 4.59/6.37mph 17) 1mi - 11:16(11:16/mi) 104/121bpm [1172b/mi] 57cal 5.32/6.78mph 18) 1mi - 11:59(11:59/mi) 102/117bpm [1223b/mi] 56cal 5.01/6.32mph 19) 1mi - 17:19(17:19/mi) 94/118bpm [1628b/mi] 67cal 3.47/6.05mph 20) 1mi - 12:01(12:01/mi) 103/130bpm [1238b/mi] 67cal 4.99/6.05mph 21) 1mi - 11:59(11:59/mi) 105/119bpm [1258b/mi] 70cal 5.01/5.85mph 22) 1mi - 12:03(12:03/mi) 105/114bpm [1266b/mi] 68cal 4.98/6.53mph 23) 0mi - 2(8:14/mi) 103/103bpm [849b/mi] 7.28/5.2mph Fabulous 22m run with Becky and Steven and mum wand Hari with us al the way. Thanks mum for your help, Love never ends xxx Add a comment	4.2mi, 40:00 Run - Recovery Run new 4.2 through the park Add a comment	-	10.1mi, 1:15:32 Run - Medium Long Run 1) 1mi - 7:23(7:23/mi) 178/186bpm [1315b/mi] 114cal 8.12/10.16mph 2) 1mi - 7:32(7:32/mi) 182/187bpm [1370b/mi] 118cal 7.97/8.5mph 3) 1mi - 7:22(7:22/mi) 187/194bpm [1379b/mi] 116cal 8.14/8.52mph 4) 1mi - 7:25(7:25/mi) 193/197bpm [1431b/mi] 116cal 8.09/8.64mph 5) 1mi - 7:29(7:29/mi) 195/202bpm [1460b/mi] 118cal 8.01/8.62mph 6) 1mi - 7:34(7:34/mi) 196/200bpm [1484b/mi] 119cal 7.93/8.6mph 7) 1mi - 7:23(7:23/mi) 196/202bpm [1446b/mi] 116cal 8.13/8.56mph 8) 1mi - 7:35(7:35/mi) 197/202bpm [1495b/mi] 119cal 7.91/8.45mph 9) 1mi - 7:37(7:37/mi) 197/202bpm [1500b/mi] 120cal 7.88/8.29mph 10) 1mi - 7:40(7:40/mi) 195/200bpm [1494b/mi] 120cal 7.83/8.2mph 11) 0.07mi - 32(7:12/mi) 194/196bpm [1396b/mi] 8cal 8.33/8.1mph lovely steady run, but hard after the 22 at weekend. Thanks for your help Mum xxx Love never ends xxx 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
3.1mi, 21:29 Run - Treadmill 4;43, 4:25, 4:15, 4:06, 4:00 Add a comment	-	-	-	1mi, 10:00 Run - Warm Up Add a comment 1.9mi, 11:39 Run - Race Pace 1) 1mi - 6:23(6:23/mi) 162/190bpm [1035b/mi] 95cal 9.39/9.71mph 2) 0.87mi - 5:16(6:03/mi) 193/202bpm [1167b/mi] 82cal 9.92/10.96mph Steven pased for 2.2k, then I took over, billiant run, felt great Thanks mum xxx Love never ends xxx Add a comment	-	-

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