Sprout

Last on at 4pm, 7th Jun 2024

M50 Merseyside

About
Bests
All Races
Pics
Mileage
Training
Blog

UTS

Races
298
Miles
14209
Miles
3
Miles
851
Miles
287
WAVA
69.90%
5k
20:21
5M
34:52
10k
43:07
10M
1:15:32
Half
1:35:20
20M
3:02:12
Mara
4:01:38

About Me
This user has not added a description. Show More...

Random Q&A	See your Q&A
This user has not completed any responses.

Recent Blogs
This user has not published any recent blogs

My parkrun
No parkrun selected

Recent Training
6th Jun	Intervals	5.5mi	45:46
5th Jun	General	6mi	57:48
3rd Jun	Hill Work	5.8mi	48:21
1st Jun	General	5.8mi	49:00
30th May	Intervals	6.7mi	1:04:18

12 Month Benchmarks	Run	Bike
Mile	6:21	3:57
5k	21:18	14:48
5mi	35:32	1:16:29
10k	47:12	1:23:28
10mi	1:22:38	0
Half	1:48:03	0

Recent Pictures	Show more

Recent Threads
Rundle

Buddies (1)

Followers (2)

Badges Collected	See available badges
+ 225 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2024	PB	WB
5km	186					22:26 61.22	20:55 65.90	20:21 68.00	21:19 65.91	21:02 66.80	21:22 66.78		25:50 55.66	21:04 69.35		20:21 6:33/mi	69.35
5mi	15						37:26 60.04	36:46 61.16	39:51 57.32	36:35 62.44			38:43 60.44	34:52 68.23		34:52 6:58/mi	68.23
5.2mi	1													35:05 69.90		35:05 6:49/mi	69.90
6mi	7								46:33 58.63	48:54 56.26			50:11 56.19	42:46 66.48		42:46 7:08/mi	66.48
6.1mi	1													41:56 69.53		41:56 6:52/mi	69.53
10km	9	56:00 48.27	52:30 51.49			47:38 58.43	48:26 57.46	46:40 60.11	43:07 66.12					45:05 65.35		43:07 6:56/mi	66.12
8mi	3								1:04:16 57.94	1:03:54 58.75	1:14:53 50.55					1:03:54 7:59/mi	58.75
9mi	1													1:17:09 56.48		1:17:09 8:34/mi	56.48
15km	3			1:23:08 50.51										1:15:10 60.66		1:15:10 8:04/mi	60.66
10mi	5						1:18:48 58.30	1:16:09 60.82		1:19:29 59.23			1:25:44 56.31	1:15:32 64.46		1:15:32 7:33/mi	64.46
10.5mi	1												1:39:47 51.36			1:39:47 9:30/mi	51.36
17km	1			1:50:15 43.14												1:50:15 10:26/mi	43.14
12mi	6						1:41:07 54.95	1:35:42 58.53	1:55:13 49.02	1:43:21 55.10			1:48:17 53.94	1:35:44 61.54		1:35:42 7:59/mi	61.54
13.1mi	32		2:04:21 47.76	1:49:33 54.21	1:55:13 52.29	1:49:36 54.97	1:42:55 59.50	1:40:05 61.19	1:47:09 58.11	1:43:55 60.42	1:51:35 56.27	1:41:55 62.13	1:53:47 56.13	1:35:20 68.16	1:48:37 60.35	1:35:20 7:17/mi	68.16
27.5km	1													2:30:34 57.32		2:30:34 8:49/mi	57.32
17.1mi	1						2:49:59 47.89									2:49:59 9:56/mi	47.89
20mi	1							3:02:12 53.29								3:02:12 9:07/mi	53.29
26.2mi	22			4:42:34 44.37	4:21:44 48.26	4:25:59 47.80	4:03:31 52.30	4:21:15 49.15	4:45:00 45.81	4:39:32 46.70	4:18:27 51.37			4:01:38 56.39		4:01:38 9:13/mi	56.39

2024		Result	WAVA	Distance
11 Feb	Windy Hill Fell Race		0.00	19km
21 Jan	Four Villages Half Marathon SB	1:48:37	60.35	13.1mi
2023		Result	WAVA	Distance
25 Nov	Mid Lancs XC - Liverpool Cross Challenge		0.00	6mi
21 Jan	Buff Winter Trail Half Marathon		0.00	13.1mi
15 Jan	Four Villages Half Marathon		0.00	13.1mi
2022		Result	WAVA	Distance
18 Dec	Borders League - Cybi Striders PB	34:52	68.23	5mi
17 Dec	Crosby parkrun SB	21:04	69.35	5km
11 Dec	North West XC League - Arrowe Park	37:04	64.18	5mi
3 Dec	Chipping Norton School parkrun	21:06	69.24	5km
26 Nov	Worsley Woods parkrun	22:32	64.83	5km
26 Nov	Liverpool & District XC - Sefton Park	45:18	64.25	9.8km
20 Nov	Conwy Half Marathon PB	1:35:20	68.16	13.1mi
13 Nov	Borders League - Tattenhall PB	41:56	69.53	6.1mi
29 Oct	Snowdonia Marathon PB	4:01:38	56.39	26.2mi
16 Oct	Borders League - New Brighton PB	35:05	69.90	5.15mi
15 Oct	Helvellyn Trail Challenge 15K PB	1:15:10	60.66	15km
11 Sep	Sandstone Trail A Race PB	2:30:34	57.32	27.5km
19 Jul	Birkenhead Park 5	35:59	65.57	5mi
17 Jul	Mulberry Half Marathon	1:49:10	59.01	13.1mi
2 Jul	Wirral coastal run SB	1:35:44	61.54	12mi
1 Jul	Knowsley cross country PB	42:46	66.48	6mi
30 Jun	Raging red bull 5	35:33	66.37	5mi
28 Jun	Sustrans cycle trail PB	1:15:32	64.46	10mi
27 Jun	Thurstaston multi-terrain	45:39	62.28	6mi
26 Jun	Southport Half Marathon	1:41:45	63.31	13.1mi
17 Jun	Tough Team Race PB	1:17:09	56.48	9mi
12 Jun	Lakeland Trails Coniston Half	1:54:42	56.16	13.1mi
5 Jun	RunThrough Jubilee Bridge 10k SB	45:05	65.35	10km
2021		Result	WAVA	Distance
18 Sep	Cartmel Trail Challenge 18K		0.00	18km
12 Sep	Sandstone Trail B Race PB	1:39:47	51.36	10.5mi
1 Aug	North Wales half SB	1:53:47	56.13	13.1mi
24 Jul	Birkenhead parkrun	28:19	50.78	5km
21 Jul	Birkenhead Park 5 Mile SB	38:43	60.44	5mi
3 Jul	Wirral Coastal Run SB	1:48:17	53.94	12mi
2 Jul	Tour of Merseyside Race #5	47:06	59.86	6mi
1 Jul	Tour of Merseyside Race #4 - Raging Red Bull 5	39:06	59.85	5mi
29 Jun	Tour of Merseyside Race #3 - Sustrans Cycle Trail SB	1:25:44	56.31	10mi
28 Jun	Tour of Merseyside Race #2 - Thurstaston Multi-terrain SB	50:11	56.19	6mi
27 Jun	Southport Half Marathon	2:02:17	52.23	13.1mi
6 Jun	Lakeland Trails Coniston Half		0.00	13.1mi
30 Jan	Fake parkrun SB	25:50	55.66	5km
2020		Result	WAVA	Distance
19 Jan	Essar Four Villages Half Marathon SB	1:41:55	62.13	13.1mi
2019		Result	WAVA	Distance
21 Dec	Birkenhead parkrun SB	21:22	66.78	5km
7 Dec	Birkenhead parkrun	24:48	57.53	5km
23 Nov	Birkenhead parkrun	21:47	65.50	5km
16 Nov	Birkenhead parkrun	21:39	65.90	5km
9 Nov	Birkenhead parkrun	21:38	65.96	5km
2 Nov	Birkenhead parkrun	22:52	62.40	5km
26 Oct	Snowdonia Marathon SB	4:18:27	51.37	26.2mi
19 Oct	Birkenhead parkrun	25:30	55.95	5km
6 Oct	MBNA Chester Metric Marathon		0.00	26.2km
29 Sep	Sandstone Trail A Race		0.00	17.1mi
8 Sep	Wirral half marathon	1:52:35	56.24	13.1mi
7 Sep	Whistle Stop Tour - Thurstaston Country Park SB	1:14:53	50.55	8mi
6 Sep	Whistle Stop Tour - Arrowe Park	39:34	58.66	5mi
26 May	Liverpool Rock 'n' Roll Half Marathon	2:01:00	51.89	13.1mi
20 Jan	Essar Four Villages Half Marathon SB	1:51:35	56.27	13.1mi
2018		Result	WAVA	Distance
27 Oct	Snowdonia Marathon		0.00	26.2mi
7 Oct	MBNA Chester Marathon		0.00	26.2mi
30 Sep	Sandstone Trail A Race		0.00	17.1mi
16 Sep	English Half Marathon		0.00	13.1mi
9 Sep	Wirral Half SB	1:43:55	60.42	13.1mi
8 Sep	Birkenhead parkrun	22:17	63.54	5km
8 Sep	Whistle Stop Tour - Thurstaston Country Park PB	1:03:54	58.75	8mi
7 Sep	Whistle Stop Tour - Arrowe Park	37:31	61.38	5mi
1 Sep	Birkenhead parkrun	21:54	64.65	5km
29 Aug	Wirral Seaside runs	21:21	66.31	5km
25 Aug	Birkenhead parkrun	22:06	64.06	5km
18 Aug	Birkenhead parkrun	26:00	54.04	5km
11 Aug	Bicester parkrun SB	21:02	66.80	5km
4 Aug	Birkenhead parkrun	21:21	65.81	5km
28 Jul	Birkenhead parkrun	23:50	58.95	5km
25 Jul	Wirral Seaside 5k	21:39	64.90	5km
21 Jul	Birkenhead parkrun	21:46	64.55	5km
14 Jul	Birkenhead parkrun	24:43	56.84	5km
7 Jul	Wirral Coastal Run SB	1:43:21	55.10	12mi
6 Jul	Tour of Merseyside Race #5	44:36	61.69	6mi
5 Jul	Tour of Merseyside Race #4 - Raging Red Bull 5 SB	36:35	62.44	5mi
3 Jul	Tour of Merseyside Race #3 - Sustrans Cycle Trail SB	1:19:29	59.23	10mi
2 Jul	Tour of Merseyside Race #2 - Thurstaston Multi-terrain SB	48:54	56.26	6mi
1 Jul	Southport Half Marathon	1:50:01	56.60	13.1mi
30 Jun	Birkenhead parkrun	25:04	56.05	5km
27 Jun	Wirral Seaside 5k	22:38	62.08	5km
23 Jun	Birkenhead parkrun	21:24	65.65	5km
16 Jun	Birkenhead parkrun	21:35	65.10	5km
9 Jun	Birkenhead parkrun	21:43	64.70	5km
6 Jun	Birkenhead Park 5m	36:36	62.41	5mi
2 Jun	Knowsley parkrun	22:21	62.86	5km
30 May	Wirral Seaside 5k	22:05	63.62	5km
26 May	Northwich parkrun	23:21	60.17	5km
13 May	Excalibur Half	2:49:33	36.72	13.1mi
12 May	Birkenhead parkrun	26:09	53.73	5km
5 May	Birkenhead parkrun	25:07	55.94	5km
29 Apr	Chester Half Marathon	1:46:45	58.33	13.1mi
28 Apr	Birkenhead parkrun	26:55	52.20	5km
25 Apr	Wirral Seaside 5k	21:43	64.70	5km
21 Apr	Birkenhead parkrun	22:35	62.21	5km
14 Apr	Birkenhead parkrun	25:05	56.01	5km
8 Apr	Greater Manchester Marathon SB	4:39:32	46.70	26.2mi
31 Mar	Birkenhead parkrun	23:38	59.45	5km
28 Mar	Wirral Seaside 5k	22:34	62.26	5km
24 Mar	Birkenhead parkrun	23:13	60.52	5km
17 Mar	Grindleford Gallop		0.00	21mi
10 Mar	Birkenhead parkrun	22:00	63.86	5km
3 Mar	Ellesmere Port parkrun	23:23	60.08	5km
24 Feb	Birkenhead parkrun	22:41	61.94	5km
17 Feb	Birkenhead parkrun	24:49	56.61	5km
17 Feb	Parbold Hill Race		0.00	6.75mi
10 Feb	Birkenhead parkrun	26:48	52.42	5km
3 Feb	Birkenhead parkrun	24:48	56.65	5km
27 Jan	Birkenhead parkrun	24:43	56.84	5km
21 Jan	Essar Four Villages Half Marathon	1:51:23	55.90	13.1mi
20 Jan	Birkenhead parkrun	24:55	56.39	5km
13 Jan	Birkenhead parkrun	23:23	60.08	5km
6 Jan	Phoenix parkrun	23:20	60.21	5km
1 Jan	Wepre parkrun	27:00	52.04	5km
1 Jan	Chester parkrun	24:03	58.42	5km
2017		Result	WAVA	Distance
30 Dec	Birkenhead parkrun	23:54	58.79	5km
23 Dec	Birkenhead parkrun	23:39	59.41	5km
16 Dec	Birkenhead parkrun	22:15	63.15	5km
9 Dec	Birkenhead parkrun	22:51	61.49	5km
2 Dec	Birkenhead parkrun	24:13	58.02	5km
25 Nov	Birkenhead parkrun	23:11	60.60	5km
18 Nov	Birkenhead parkrun	21:44	64.65	5km
11 Nov	Birkenhead parkrun SB	21:19	65.91	5km
5 Nov	St Helens Striders' Trail 5 SB	39:51	57.32	5mi
4 Nov	Birkenhead parkrun	22:41	61.94	5km
28 Oct	Snowdonia Marathon	4:58:14	43.78	26.2mi
21 Oct	Birkenhead parkrun	25:32	55.03	5km
14 Oct	Birkenhead parkrun	23:44	59.20	5km
8 Oct	MBNA Chester Marathon SB	4:45:00	45.81	26.2mi
7 Oct	Birkenhead parkrun	25:39	54.78	5km
24 Sep	Hoylake 10k PB	43:07	66.12	10km
23 Sep	Birkenhead parkrun	21:28	65.45	5km
16 Sep	Wepre parkrun	24:44	56.81	5km
10 Sep	Wirral Half Marathon SB	1:47:09	58.11	13.1mi
9 Sep	Birkenhead parkrun	22:48	61.62	5km
9 Sep	Whistle Stop Tour of Wirral Day 2 Thurstaston Country Park SB	1:04:16	57.94	8mi
8 Sep	Whistle Stop Tour of Wirral Day 1 Arrowe Park	38:10	59.85	5mi
30 Aug	Wirral Seaside runs	21:29	65.40	5km
26 Aug	Birkenhead parkrun	22:05	63.62	5km
19 Aug	Birkenhead parkrun	21:52	63.76	5km
12 Aug	Birkenhead parkrun	22:55	60.84	5km
5 Aug	Birkenhead parkrun	22:46	61.24	5km
29 Jul	Birkenhead parkrun	22:50	61.06	5km
22 Jul	Birkenhead parkrun	23:22	59.67	5km
15 Jul	Birkenhead parkrun	22:18	62.53	5km
8 Jul	Birkenhead parkrun	23:19	59.80	5km
8 Jul	Wirral Coastal Run SB	1:55:13	49.02	12mi
3 Jul	Tour of Merseyside Race #2 - Thurstaston Multi-terrain SB	46:33	58.63	6mi
1 Jul	Birkenhead parkrun	22:35	61.74	5km
24 Jun	Birkenhead parkrun	22:09	62.95	5km
10 Jun	Birkenhead parkrun	22:44	61.33	5km
3 Jun	Wepre parkrun	24:49	56.18	5km
28 May	Rock ‘n' Roll Liverpool Half Marathon	1:54:33	53.90	13.1mi
27 May	Chester parkrun	25:01	55.74	5km
21 May	Chester Half marathon	2:01:34	50.79	13.1mi
20 May	Birkenhead parkrun	25:22	54.97	5km
13 May	Abingdon parkrun	22:49	61.11	5km
6 May	Birkenhead parkrun	22:08	63.00	5km
29 Apr	Crosby parkrun	22:06	63.09	5km
22 Apr	Birkenhead parkrun	23:26	59.50	5km
15 Apr	Birkenhead parkrun	23:00	60.62	5km
8 Apr	Markeaton parkrun	24:24	57.14	5km
1 Apr	Birkenhead parkrun	25:06	55.55	5km
25 Mar	Birkenhead parkrun	22:35	61.74	5km
18 Mar	Delamere parkrun	25:11	55.37	5km
12 Mar	wrexham half marathon		0.00	13.1mi
11 Mar	Birkenhead parkrun	25:18	55.11	5km
25 Feb	Croxteth Hall parkrun	25:05	55.59	5km
18 Feb	Birkenhead parkrun	24:12	57.62	5km
11 Feb	Birkenhead parkrun	23:45	58.71	5km
4 Feb	Erddig parkrun	24:25	57.11	5km
28 Jan	Birkenhead parkrun	23:47	58.63	5km
21 Jan	Ellesmere Port parkrun	24:11	57.66	5km
15 Jan	Four Villages Half Marathon	2:01:09	50.97	13.1mi
7 Jan	Chester parkrun	23:35	59.12	5km
2016		Result	WAVA	Distance
31 Dec	Birkenhead parkrun	22:51	61.02	5km
24 Dec	Birkenhead parkrun	23:18	59.84	5km
17 Dec	Birkenhead parkrun	23:12	60.10	5km
10 Dec	Chester parkrun	23:43	58.79	5km
3 Dec	Birkenhead parkrun	22:50	61.06	5km
26 Nov	Oxford parkrun	23:49	58.54	5km
12 Nov	Birkenhead parkrun	23:17	59.88	5km
5 Nov	Birkenhead parkrun	22:41	61.47	5km
29 Oct	Snowdonia Marathon	4:37:13	46.70	26.2mi
22 Oct	Birkenhead parkrun	22:03	63.23	5km
15 Oct	Birkenhead parkrun	22:53:00	1.02	5km
8 Oct	Birkenhead parkrun	21:40	64.35	5km
1 Oct	Birkenhead parkrun	24:07	57.82	5km
25 Sep	Baxters Loch Ness Marathon	4:40:08	46.22	26.2mi
17 Sep	Bicester parkrun	20:57	66.55	5km
10 Sep	Birkenhead parkrun	22:52	60.98	5km
4 Sep	South Cheshire 20 PB	3:02:12	53.29	20mi
3 Sep	Birkenhead parkrun	21:02	66.29	5km
27 Aug	Birkenhead parkrun	23:34	59.16	5km
13 Aug	Birkenhead parkrun	20:48	66.53	5km
6 Aug	Birkenhead parkrun	25:28	54.34	5km
30 Jul	Birkenhead parkrun	20:35	67.23	5km
23 Jul	Birkenhead parkrun	24:26	56.64	5km
16 Jul	Birkenhead parkrun	21:37	64.02	5km
9 Jul	Tour Of Merseyside Day 6 of 6 PB	1:35:42	58.53	12mi
8 Jul	Tour Of Merseyside Day 5 of 6	44:22	63.23	10km
7 Jul	Tour Of Merseyside Day 4 of 6 SB	36:46	61.16	5mi
5 Jul	Tour Of Merseyside Day 3 of 6 SB	1:16:09	60.82	10mi
4 Jul	Tour Of Merseyside Day 2 of 6 SB	46:40	60.11	10km
3 Jul	Tour Of Merseyside Day 1 of 6	1:43:34	59.13	13.1mi
3 Jul	Southport Half Marathon	1:43:34	59.13	13.1mi
2 Jul	Birkenhead parkrun	24:16	57.02	5km
25 Jun	Birkenhead parkrun	22:26	61.69	5km
18 Jun	Birkenhead parkrun	21:30	64.36	5km
11 Jun	Birkenhead parkrun	24:11	57.22	5km
4 Jun	Birkenhead parkrun	22:44	60.87	5km
29 May	Rock ‘n' Roll Liverpool Marathon	4:41:00	45.69	26.2mi
28 May	Wepre parkrun	27:05	51.09	5km
21 May	White Peak Marathon SB	4:21:15	49.15	26.2mi
14 May	Birkenhead parkrun PB	20:21	68.00	5km
7 May	Birkenhead parkrun	20:43	66.80	5km
30 Apr	Birkenhead parkrun	23:21	59.26	5km
16 Apr	Ellesmere Port parkrun	23:44	58.31	5km
9 Apr	Birkenhead parkrun	22:03	62.76	5km
2 Apr	Birkenhead parkrun	23:22	59.22	5km
26 Mar	Birkenhead parkrun	22:38	61.14	5km
19 Mar	Birkenhead parkrun	22:36	61.23	5km
12 Mar	Birkenhead parkrun	20:52	66.32	5km
5 Mar	Birkenhead parkrun	21:36	64.06	5km
27 Feb	Birkenhead parkrun	22:22	61.87	5km
20 Feb	Birkenhead parkrun	21:51	63.33	5km
13 Feb	Birkenhead parkrun	21:19	64.92	5km
6 Feb	Birkenhead parkrun	21:50	63.38	5km
30 Jan	Birkenhead parkrun	22:10	62.43	5km
23 Jan	Birkenhead parkrun	21:15	65.12	5km
17 Jan	Four Villages Half Marathon SB	1:40:05	61.19	13.1mi
16 Jan	Birkenhead parkrun	27:04	51.13	5km
9 Jan	Birkenhead parkrun	22:00	62.90	5km
2 Jan	Birkenhead parkrun	21:42	63.77	5km
1 Jan	Princes parkrun, Liverpool	21:49	63.43	5km
2015		Result	WAVA	Distance
26 Dec	Birkenhead parkrun	21:24	64.66	5km
19 Dec	Birkenhead parkrun	22:23	61.82	5km
12 Dec	Birkenhead parkrun	21:45	63.62	5km
6 Dec	Liverpool Santa Dash		0.00	2.84mi
5 Dec	Birkenhead parkrun	24:48	55.80	5km
28 Nov	Birkenhead parkrun	21:21	64.82	5km
21 Nov	Birkenhead parkrun	22:08	62.52	5km
7 Nov	Birkenhead parkrun	22:31	61.46	5km
31 Oct	Birkenhead parkrun	24:18	56.95	5km
24 Oct	Snowdonia Marathon	4:43:48	45.24	26.2mi
11 Oct	Yorkshire Marathon	4:11:53	50.98	26.2mi
3 Oct	Birkenhead Parkrun	21:01	65.84	5km
27 Sep	The Sandstone Trail A Race PB	2:49:59	47.89	17.1mi
26 Sep	Birkenhead parkrun	21:19	64.92	5km
13 Sep	Wirral Half Marathon SB	1:42:55	59.50	13.1mi
12 Sep	Birkenhead parkrun	27:25	50.47	5km
11 Sep	Whistle Stop Tour - Arrow Park	37:27	60.04	5mi
5 Sep	Ellesmere Port parkrun	21:44	63.67	5km
29 Aug	Birkenhead parkrun	21:00	65.90	5km
22 Aug	Oxford parkrun	21:43	63.24	5km
15 Aug	Birkenhead parkrun	21:08	64.99	5km
8 Aug	Birkenhead parkrun SB	20:55	65.66	5km
1 Aug	Birkenhead parkrun	21:13	64.73	5km
25 Jul	Ellesmere Port parkrun	23:28	58.53	5km
18 Jul	Birkenhead parkrun	21:23	64.23	5km
11 Jul	Tour Of Merseyside Day 6 of 6 SB	1:41:07	54.95	12mi
10 Jul	Tour Of Merseyside Day 5 of 6		0.00	10km
9 Jul	Tour Of Merseyside Day 4 of 6 SB	37:26	59.60	5mi
7 Jul	Tour Of Merseyside Day 3 of 6 SB	1:18:48	58.30	10mi
6 Jul	Tour Of Merseyside Day 2 of 6 SB	48:26	57.46	10km
5 Jul	Southport Half Marathon	1:48:57	55.75	13.1mi
5 Jul	Tour Of Merseyside Day 1 of 6	1:49:20	55.55	13.1mi
14 Jun	Rock ‘n' Roll Liverpool Marathon	4:21:30	48.70	26.2mi
30 May	Delamere parkrun	22:00	62.43	5km
17 May	Brathay Windermere Marathon SB	4:03:31	52.30	26.2mi
9 May	Ellesmere Port parkrun	22:39	60.64	5km
2 May	Oxford parkrun	21:54	62.71	5km
25 Apr	Brockwell parkrun, Herne Hill	22:19	61.54	5km
18 Apr	Princes parkrun, Liverpool	21:58	62.52	5km
11 Apr	Princes parkrun, Liverpool	23:26	58.61	5km
4 Apr	Ellesmere Port parkrun	24:35	55.87	5km
28 Mar	Princes parkrun, Liverpool	23:07	59.41	5km
21 Mar	Ellesmere Port parkrun	24:32	55.98	5km
15 Mar	Barcelona Marathon	4:07:46	51.40	26.2mi
7 Mar	Ellesmere Port parkrun	23:38	58.11	5km
15 Feb	Village Bakery Half Marathon	1:44:38	58.05	13.1mi
7 Feb	Ellesmere Port parkrun	23:18	58.95	5km
31 Jan	Princes parkrun, Liverpool	23:04	59.54	5km
24 Jan	Ellesmere Port parkrun	25:07	54.68	5km
18 Jan	Four Villages Half Marathon - CANCELLED!		0.00	13.1mi
10 Jan	Ellesmere Port parkrun	24:45	55.49	5km
2014		Result	WAVA	Distance
20 Dec	Princes parkrun, Liverpool SB	22:26	61.22	5km
13 Dec	Ellesmere Port parkrun	22:51	60.11	5km
29 Nov	Ellesmere Port parkrun	23:45	57.83	5km
22 Nov	Princes parkrun, Liverpool	22:48	60.24	5km
15 Nov	Ellesmere Port parkrun	27:45	49.49	5km
8 Nov	Ellesmere Port parkrun	23:33	58.32	5km
25 Oct	Snowdonia Marathon	4:47:41	44.27	26.2mi
12 Oct	Wirral 10k SB	47:38	58.43	10km
5 Oct	MBNA Chester Marathon	4:26:27	47.80	26.2mi
8 Jun	Mersey Tunnel 10k	51:38	53.48	10km
25 May	Rock ‘n' Roll Liverpool Marathon SB	4:25:59	47.49	26.2mi
13 Apr	London Marathon	4:27:00	47.31	26.2mi
22 Feb	Delamere parkrun	23:50	57.20	5km
19 Jan	Four Villages Half Marathon SB	1:49:36	54.97	13.1mi
2013		Result	WAVA	Distance
26 Oct	Snowdonia Marathon	4:56:08	42.66	26.2mi
13 Oct	Wirral Half Marathon SB	1:55:13	52.29	13.1mi
29 Sep	Berlin Marathon SB	4:21:44	48.26	26.2mi
22 Jun	Trail Marathon Wales		0.00	26.2mi
12 May	Chester half marathon		0.00	13.1mi
21 Apr	London Marathon		0.00	26.2mi
17 Mar	Barcelona Marathon		0.00	26.2mi
20 Jan	Four Villages Half Marathon CANCELLED		0.00	13.1mi
2012		Result	WAVA	Distance
3 Nov	Hell Up North	2:12:52	37.60	11mi
14 Oct	Run Liverpool Marathon SB	4:42:34	44.37	26.2mi
1 Sep	Derwentwater Trail Race SB	1:23:08	50.51	15km
27 May	Edinburgh Marathon	5:17:35	39.21	26.2mi
28 Apr	Hawkshead Trail Challenge PB	1:50:15	43.14	17km
18 Mar	Liverpool Half Marathon SB	1:49:33	54.21	13.1mi
22 Jan	Four Villages Half Marathon	1:58:45	50.01	13.1mi
2011		Result	WAVA	Distance
1 Oct	Coniston Trail Race	1:32:24	45.13	15km
25 Sep	Oxford Half Marathon SB	2:04:21	47.76	13.1mi
6 Aug	RNLI Summer Series 10k - Crosby SB	52:30	51.49	10km
2010		Result	WAVA	Distance
3 Oct	Sefton Park 10K SB	56:00	48.27	10km

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	106	93	41	74	85	23	0	0	0	0	0	0	420
2024	0	0	0	7	0	0	0	0	0	0	0	0	7
2023	6	13	12	17	22	49	74	69	51	81	108	121	623
2022	45	6	8	9	27	5	0	42	0	3	0	0	145
2022	48	76	68	108	131	136	145	130	200	184	137	123	1487
2022	0	0	0	0	0	0	0	7	0	44	0	0	52
2021	0	0	0	6	0	0	0	10	7	12	10	14	58
2021	129	156	55	104	104	55	107	126	80	22	15	24	977
2021	0	0	20	54	0	0	0	0	21	32	34	22	183
2020	0	0	0	0	0	0	0	0	3	0	0	0	3
2020	130	112	159	131	204	193	127	161	144	159	170	115	1806
2020	0	0	0	66	0	10	10	52	42	0	0	0	180
2019	0	0	0.7	1.5	0	0	0	0	0	0	0	0	2.1
2019	109	54	43	74	79	62	101	101	109	117	122	120	1091
2019	0	0	0	0	0	0	0	0	0	3	0	0	3
2018	0	0	0	0	1	0	0	0	0	0	0	0	1
2018	97	93	122	114	124	129	151	191	82	67	64	67	1300
2018	0	0	0	0	0	5	2	0	0	32	10	0	49
2017	0	0	0	0	0	4	0	0	0	0	0	0	4
2017	33	17	61	53	80	84	94	97	102	106	104	58	889
2017	0	0	0	0	0	0	0	15	0	24	0	0	39
2016	0	0	0	0	0	0	0	1	0	32	40	4	77
2016	129	128	144	124	130	113	131	106	114	106	26	43	1293
2016	0	0	0	0	2	0	0	0	0	0	0	0	2
2015	101	104	111	110	130	100	123	109	115	114	112	128	1358
2015	0	0	0	2	0	0	0	0	0	0	0	0	2
2014	107	121	161	100	126	100	100	100	104	108	103	111	1341
2013	143	67	3	0	40	59	93	128	141	56	39	61	830
2013	10	0	0	38	28	0	35	0	0	6	0	0	118
2012	66	73	92	51	48	43	42	44	109	76	50	95	788
2012	0	11	0	0	37	0	53	93	0	22	0	0	216
2011	0	0	0	0	0	0	5	0	0	0	0	0	5

Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17
6.2mi, 53:55 Run - General 1) 0.5mi - 4:57(9:55/mi) 131/144bpm [1298b/mi] 68cal 364/435W 2) 0.5mi - 4:44(9:29/mi) 136/140bpm [1289b/mi] 70cal 346/377W 3) 0.5mi - 4:40(9:20/mi) 135/143bpm [1259b/mi] 67cal 343/420W 4) 0.5mi - 4:59(9:58/mi) 139/145bpm [1385b/mi] 74cal 342/432W 5) 0.5mi - 4:50(9:39/mi) 134/141bpm [1293b/mi] 68cal 289/366W 6) 0.5mi - 4:29(8:58/mi) 137/140bpm [1229b/mi] 65cal 324/346W 7) 0.5mi - 4:01(8:01/mi) 137/148bpm [1099b/mi] 58cal 364/401W 8) 0.5mi - 4:05(8:09/mi) 147/151bpm [1199b/mi] 64cal 397/466W 9) 0.5mi - 4:04(8:09/mi) 153/158bpm [1247b/mi] 66cal 403/458W 10) 0.5mi - 3:54(7:48/mi) 154/158bpm [1201b/mi] 63cal 385/413W 11) 0.5mi - 3:59(7:57/mi) 156/160bpm [1241b/mi] 66cal 405/483W 12) 0.5mi - 3:54(7:48/mi) 160/164bpm [1249b/mi] 66cal 416/474W 13) 0.18mi - 1:19(7:19/mi) 159/163bpm [1164b/mi] 22cal 386/409W Add a comment	-	5mi, 46:21 Run - Hill Work 1) 1.19mi - 10:26(8:44/mi) 124/136bpm [1084b/mi] 144cal 367/424W 2) 0.13mi - 1:00(7:42/mi) 102/130bpm [786b/mi] 9cal 488/605W 3) 0.14mi - 1:35(11:38/mi) 134/140bpm [1559b/mi] 21cal 284/623W 4) 0.13mi - 1:00(7:28/mi) 127/148bpm [949b/mi] 14cal 504/647W 5) 0.14mi - 1:36(11:25/mi) 139/151bpm [1586b/mi] 23cal 284/633W 6) 0.13mi - 1:01(7:57/mi) 128/146bpm [1018b/mi] 13cal 466/619W 7) 0.13mi - 1:41(12:46/mi) 135/148bpm [1723b/mi] 22cal 225/628W 8) 0.13mi - 1:00(7:32/mi) 131/150bpm [987b/mi] 13cal 503/649W 9) 0.14mi - 1:38(11:43/mi) 140/152bpm [1639b/mi] 23cal 248/639W 10) 0.13mi - 1:00(7:48/mi) 135/151bpm [1052b/mi] 14cal 489/602W 11) 0.14mi - 1:48(13:00/mi) 140/153bpm [1820b/mi] 25cal 212/609W 12) 0.14mi - 1:00(7:05/mi) 139/159bpm [985b/mi] 14cal 543/683W 13) 0.14mi - 1:42(11:46/mi) 147/160bpm [1731b/mi] 25cal 260/674W 14) 0.13mi - 1:01(7:36/mi) 140/157bpm [1064b/mi] 14cal 506/619W 15) 0.14mi - 1:42(11:59/mi) 144/159bpm [1726b/mi] 23cal 236/611W 16) 0.13mi - 1:01(7:34/mi) 138/156bpm [1045b/mi] 15cal 515/660W 17) 0.14mi - 1:47(12:51/mi) 142/162bpm [1824b/mi] 23cal 220/589W 18) 0.13mi - 1:00(7:43/mi) 137/156bpm [1058b/mi] 14cal 492/604W 19) 0.14mi - 2:03(15:03/mi) 138/157bpm [2077b/mi] 25cal 196/596W 20) 0.15mi - 1:13(8:14/mi) 136/157bpm [1120b/mi] 17cal 505/620W 21) 1.19mi - 10:06(8:30/mi) 138/158bpm [1173b/mi] 147cal 357/531W Add a comment	-	-	6mi, 49:55 Run - Intervals 1) 0.9mi - 8:23(9:21/mi) 123/132bpm [1150b/mi] 116cal 330/396W 2) 0.8mi - 6:00(7:30/mi) 131/153bpm [982b/mi] 83cal 413/464W 3) 0.33mi - 3:00(9:07/mi) 142/153bpm [1295b/mi] 44cal 351/428W 4) 0.68mi - 5:00(7:23/mi) 152/158bpm [1123b/mi] 82cal 421/470W 5) 0.28mi - 2:31(8:55/mi) 150/158bpm [1337b/mi] 39cal 358/458W 6) 0.56mi - 4:00(7:10/mi) 157/163bpm [1125b/mi] 68cal 436/486W 7) 0.22mi - 2:00(9:14/mi) 152/161bpm [1404b/mi] 30cal 345/451W 8) 0.43mi - 3:00(7:00/mi) 160/164bpm [1120b/mi] 52cal 449/491W 9) 0.16mi - 1:30(9:19/mi) 157/164bpm [1464b/mi] 24cal 357/452W 10) 0.29mi - 2:01(6:53/mi) 162/166bpm [1115b/mi] 36cal 464/508W 11) 0.11mi - 1:00(8:43/mi) 163/167bpm [1422b/mi] 17cal 380/449W 12) 0.15mi - 1:01(6:36/mi) 163/166bpm [1077b/mi] 18cal 434/472W 13) 1.08mi - 10:27(9:40/mi) 143/167bpm [1382b/mi] 150cal 346/450W Add a comment	-
Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24
3.1mi, 22:08 Run - Race 1) 0.5mi - 3:24(6:49/mi) 142/157bpm [968b/mi] 52cal 444/541W 2) 0.5mi - 3:38(7:17/mi) 158/163bpm [1150b/mi] 62cal 458/601W 3) 0.5mi - 3:35(7:10/mi) 163/166bpm [1168b/mi] 63cal 416/564W 4) 0.5mi - 3:40(7:20/mi) 164/166bpm [1203b/mi] 65cal 427/459W 5) 0.5mi - 3:38(7:16/mi) 165/167bpm [1199b/mi] 65cal 422/450W 6) 0.5mi - 3:38(7:15/mi) 168/169bpm [1219b/mi] 67cal 430/443W 7) 0.08mi - 34(6:52/mi) 169/170bpm [1160b/mi] 11cal 474/495W Add a comment 0.6mi, 6:25 Run - General 1) 0.5mi - 5:03(10:05/mi) 124/137bpm [1250b/mi] 66cal 309/534W 2) 0.14mi - 1:23(9:36/mi) 131/139bpm [1257b/mi] 20cal 340/424W Add a comment	6mi, 59:12 Run - General 1) 0.5mi - 4:56(9:53/mi) 121/133bpm [1196b/mi] 65cal 358/412W 2) 0.5mi - 4:52(9:43/mi) 130/136bpm [1264b/mi] 70cal 357/408W 3) 0.5mi - 4:43(9:27/mi) 123/134bpm [1162b/mi] 62cal 328/434W 4) 0.5mi - 4:49(9:38/mi) 125/131bpm [1205b/mi] 64cal 333/418W 5) 0.5mi - 4:40(9:20/mi) 122/127bpm [1138b/mi] 60cal 313/351W 6) 0.5mi - 5:02(10:05/mi) 127/137bpm [1280b/mi] 66cal 349/473W 7) 0.5mi - 4:57(9:54/mi) 132/142bpm [1308b/mi] 69cal 344/423W 8) 0.5mi - 4:49(9:39/mi) 126/131bpm [1215b/mi] 63cal 320/406W 9) 0.5mi - 5:23(10:46/mi) 130/141bpm [1400b/mi] 70cal 331/448W 10) 0.5mi - 5:00(10:00/mi) 132/141bpm [1320b/mi] 68cal 339/500W 11) 0.5mi - 4:45(9:31/mi) 130/133bpm [1237b/mi] 65cal 328/368W 12) 0.5mi - 4:50(9:39/mi) 123/130bpm [1187b/mi] 62cal 302/338W 13) 0.04mi - 24(9:04/mi) 123/124bpm [1115b/mi] 6cal 321/327W Add a comment	7.5mi, 1:10:23 Run - Hill Work 1) 1.6mi - 14:31(9:06/mi) 118/144bpm [1073b/mi] 191cal 373/529W 2) 0.35mi - 3:01(8:40/mi) 125/145bpm [1084b/mi] 40cal 446/522W 3) 0.36mi - 3:52(10:36/mi) 127/146bpm [1347b/mi] 51cal 268/445W 4) 0.24mi - 2:00(8:15/mi) 108/120bpm [890b/mi] 25cal 463/537W 5) 0.25mi - 2:35(10:15/mi) 125/140bpm [1280b/mi] 33cal 281/487W 6) 0.13mi - 1:01(7:53/mi) 122/141bpm [962b/mi] 12cal 438/543W 7) 0.14mi - 1:32(11:05/mi) 137/144bpm [1517b/mi] 21cal 291/499W 8) 0.36mi - 3:01(8:23/mi) 145/155bpm [1216b/mi] 46cal 455/501W 9) 0.37mi - 3:44(10:09/mi) 134/155bpm [1359b/mi] 50cal 280/466W 10) 0.24mi - 2:01(8:14/mi) 139/154bpm [1145b/mi] 29cal 455/522W 11) 0.26mi - 2:42(10:32/mi) 135/154bpm [1421b/mi] 36cal 277/500W 12) 0.12mi - 1:00(8:08/mi) 130/145bpm [1057b/mi] 14cal 442/533W 13) 0.14mi - 1:35(11:24/mi) 138/148bpm [1573b/mi] 22cal 272/491W 14) 0.36mi - 3:01(8:28/mi) 146/155bpm [1236b/mi] 46cal 456/511W 15) 0.38mi - 3:58(10:31/mi) 138/155bpm [1451b/mi] 53cal 267/463W 16) 0.25mi - 2:01(7:57/mi) 142/157bpm [1130b/mi] 30cal 476/558W 17) 0.28mi - 3:06(11:07/mi) 136/159bpm [1512b/mi] 38cal 264/506W 18) 0.13mi - 1:01(7:56/mi) 125/148bpm [992b/mi] 13cal 434/541W 19) 1.56mi - 14:44(9:27/mi) 130/150bpm [1229b/mi] 190cal 316/504W Add a comment	-	-	3.2mi, 27:53 Run - General 1) 0.5mi - 4:27(8:54/mi) 116/124bpm [1032b/mi] 58cal 343/481W 2) 0.5mi - 4:25(8:50/mi) 123/129bpm [1086b/mi] 61cal 394/483W 3) 0.5mi - 4:22(8:44/mi) 128/133bpm [1119b/mi] 63cal 395/513W 4) 0.5mi - 4:21(8:42/mi) 132/136bpm [1148b/mi] 62cal 360/408W 5) 0.5mi - 4:20(8:40/mi) 134/137bpm [1161b/mi] 63cal 375/472W 6) 0.5mi - 4:16(8:32/mi) 134/140bpm [1144b/mi] 62cal 349/449W 7) 0.19mi - 1:42(8:47/mi) 134/136bpm [1176b/mi] 25cal 364/411W Add a comment	5.2mi, 56:26 Run - General 1) 0.5mi - 5:09(10:17/mi) 109/119bpm [1122b/mi] 59cal 273/475W 2) 0.5mi - 5:02(10:03/mi) 121/129bpm [1216b/mi] 68cal 321/386W 3) 0.5mi - 5:29(10:58/mi) 132/142bpm [1448b/mi] 78cal 351/454W 4) 0.5mi - 6:16(12:31/mi) 137/153bpm [1716b/mi] 88cal 344/450W 5) 0.5mi - 5:16(10:32/mi) 138/153bpm [1453b/mi] 74cal 329/470W 6) 0.5mi - 5:18(10:36/mi) 136/142bpm [1441b/mi] 75cal 323/455W 7) 0.5mi - 6:07(12:14/mi) 132/151bpm [1615b/mi] 74cal 313/467W 8) 0.5mi - 5:08(10:17/mi) 135/150bpm [1388b/mi] 66cal 287/408W 9) 0.5mi - 5:00(10:01/mi) 130/138bpm [1302b/mi] 63cal 302/416W 10) 0.5mi - 6:03(12:06/mi) 142/151bpm [1718b/mi] 85cal 359/439W 11) 0.16mi - 1:38(10:01/mi) 118/122bpm [1182b/mi] 20cal 234/261W Add a comment
Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31
3.1mi, 24:40 Run - General 1) 0.5mi - 3:31(7:01/mi) 130/150bpm [913b/mi] 49cal 409/546W 2) 0.5mi - 3:44(7:28/mi) 146/152bpm [1091b/mi] 59cal 402/553W 3) 0.5mi - 3:53(7:47/mi) 146/156bpm [1136b/mi] 62cal 409/558W 4) 0.5mi - 4:17(8:33/mi) 153/160bpm [1309b/mi] 69cal 389/549W 5) 0.5mi - 4:22(8:45/mi) 156/158bpm [1364b/mi] 71cal 419/525W 6) 0.5mi - 4:09(8:17/mi) 156/158bpm [1293b/mi] 68cal 432/498W 7) 0.1mi - 44(7:02/mi) 159/161bpm [1119b/mi] 12cal 454/511W Add a comment 1mi, 11:11 Run - General 1) 0.5mi - 5:42(11:23/mi) 110/127bpm [1253b/mi] 62cal 289/464W 2) 0.5mi - 5:14(10:29/mi) 121/134bpm [1268b/mi] 67cal 307/447W 3) 0.02mi - 15(11:33/mi) 134/135bpm [1548b/mi] 4cal 364/377W Add a comment	-	7.2mi, 1:06:36 Run - General 1) 0.5mi - 4:26(8:52/mi) 107/126bpm [948b/mi] 51cal 334/420W 2) 0.5mi - 4:31(9:02/mi) 133/138bpm [1201b/mi] 67cal 416/506W 3) 0.5mi - 5:01(10:02/mi) 138/143bpm [1384b/mi] 74cal 395/505W 4) 0.5mi - 4:41(9:23/mi) 131/140bpm [1229b/mi] 63cal 295/408W 5) 0.5mi - 4:19(8:38/mi) 129/136bpm [1113b/mi] 60cal 351/400W 6) 0.5mi - 4:45(9:30/mi) 133/146bpm [1264b/mi] 66cal 369/524W 7) 0.5mi - 5:31(11:01/mi) 134/152bpm [1476b/mi] 72cal 357/512W 8) 0.5mi - 4:20(8:41/mi) 142/150bpm [1232b/mi] 65cal 289/348W 9) 0.5mi - 4:50(9:40/mi) 138/151bpm [1334b/mi] 71cal 358/525W 10) 0.5mi - 4:15(8:29/mi) 133/142bpm [1129b/mi] 57cal 361/455W 11) 0.5mi - 4:37(9:15/mi) 140/152bpm [1295b/mi] 68cal 410/523W 12) 0.5mi - 4:57(9:54/mi) 142/154bpm [1406b/mi] 70cal 380/527W 13) 0.5mi - 4:21(8:41/mi) 144/147bpm [1251b/mi] 67cal 334/409W 14) 0.5mi - 4:11(8:22/mi) 138/149bpm [1156b/mi] 58cal 340/507W 15) 0.21mi - 1:51(8:45/mi) 131/137bpm [1147b/mi] 23cal 345/536W Add a comment	-	3.1mi, 21:24 Run - Race 1) 0.5mi - 3:31(7:01/mi) 140/156bpm [982b/mi] 53cal 451/560W 2) 0.5mi - 3:25(6:50/mi) 157/158bpm [1072b/mi] 58cal 459/489W 3) 0.5mi - 3:24(6:49/mi) 160/162bpm [1090b/mi] 60cal 451/508W 4) 0.5mi - 3:31(7:02/mi) 164/165bpm [1154b/mi] 63cal 452/558W 5) 0.5mi - 3:25(6:50/mi) 164/166bpm [1120b/mi] 61cal 456/476W 6) 0.5mi - 3:22(6:44/mi) 167/167bpm [1125b/mi] 63cal 463/492W 7) 0.12mi - 46(6:20/mi) 168/170bpm [1063b/mi] 15cal 465/535W Add a comment 2.5mi, 23:06 Run - General 1) 0.5mi - 4:36(9:11/mi) 117/128bpm [1075b/mi] 60cal 361/472W 2) 0.5mi - 4:35(9:10/mi) 135/139bpm [1237b/mi] 70cal 372/555W 3) 0.5mi - 4:31(9:03/mi) 136/144bpm [1231b/mi] 67cal 369/543W 4) 0.5mi - 4:35(9:11/mi) 130/139bpm [1194b/mi] 63cal 359/566W 5) 0.5mi - 4:45(9:30/mi) 138/142bpm [1312b/mi] 68cal 351/406W 6) 0.01mi - 4(11:38/mi) 133/134bpm [1548b/mi] 1cal 230/239W Add a comment	6.7mi, 1:04:18 Run - Intervals 1) 0.88mi - 7:57(9:04/mi) 121/132bpm [1098b/mi] 109cal 342/406W 2) 0.62mi - 5:01(8:08/mi) 130/138bpm [1057b/mi] 70cal 379/472W 3) 0.01mi - 1:30(2:51:46/mi) 120/137bpm [20613b/mi] 17cal 32/395W 4) 0.61mi - 5:00(8:09/mi) 131/142bpm [1068b/mi] 70cal 374/436W 5) 0.01mi - 1:30(2:16:00/mi) 120/142bpm [16321b/mi] 15cal 32/402W 6) 0.61mi - 4:56(8:02/mi) 133/145bpm [1068b/mi] 71cal 383/436W 7) 0.01mi - 1:30(2:22:21/mi) 127/145bpm [18079b/mi] 17cal 30/397W 8) 0.62mi - 4:53(7:53/mi) 138/150bpm [1088b/mi] 73cal 387/432W 9) 0.01mi - 1:30(3:36:45/mi) 130/149bpm [28178b/mi] 17cal 14/416W 10) 0.62mi - 4:53(7:54/mi) 142/149bpm [1121b/mi] 73cal 391/471W 11) 0.01mi - 1:30(3:21:06/mi) 130/149bpm [26143b/mi] 17cal 26/414W 12) 0.62mi - 4:52(7:52/mi) 142/150bpm [1118b/mi] 74cal 386/483W 13) 0.01mi - 1:30(2:21:57/mi) 132/149bpm [18738b/mi] 16cal 28/426W 14) 0.61mi - 4:45(7:44/mi) 144/153bpm [1113b/mi] 73cal 395/458W 15) 0.01mi - 1:30(2:13:45/mi) 137/153bpm [18324b/mi] 19cal 35/439W 16) 0.61mi - 4:45(7:45/mi) 145/152bpm [1125b/mi] 73cal 401/480W 17) 0.79mi - 6:49(8:36/mi) 140/152bpm [1204b/mi] 100cal 363/416W Add a comment	-
Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7
5.8mi, 49:00 Run - General 1) 0.5mi - 5:02(10:04/mi) 120/129bpm [1207b/mi] 67cal 364/440W 2) 0.5mi - 4:46(9:32/mi) 128/130bpm [1220b/mi] 69cal 351/390W 3) 0.5mi - 4:38(9:16/mi) 128/134bpm [1187b/mi] 65cal 336/363W 4) 0.5mi - 4:40(9:21/mi) 132/136bpm [1234b/mi] 66cal 331/415W 5) 0.5mi - 4:39(9:17/mi) 127/131bpm [1180b/mi] 62cal 301/322W 6) 0.5mi - 4:00(8:00/mi) 131/143bpm [1049b/mi] 57cal 375/419W 7) 0.5mi - 4:03(8:05/mi) 142/146bpm [1148b/mi] 62cal 397/440W 8) 0.5mi - 4:01(8:02/mi) 147/150bpm [1181b/mi] 63cal 410/466W 9) 0.5mi - 3:51(7:42/mi) 148/151bpm [1141b/mi] 61cal 384/467W 10) 0.5mi - 3:45(7:31/mi) 153/155bpm [1149b/mi] 62cal 432/473W 11) 0.5mi - 3:42(7:24/mi) 156/161bpm [1155b/mi] 62cal 443/521W 12) 0.27mi - 1:52(6:52/mi) 160/163bpm [1098b/mi] 32cal 428/523W Add a comment	-	5.8mi, 48:21 Run - Hill Work 1) 1.12mi - 9:48(8:44/mi) 128/138bpm [1118b/mi] 141cal 388/535W 2) 0.17mi - 1:31(9:05/mi) 125/146bpm [1134b/mi] 19cal 477/573W 3) 0.24mi - 2:26(10:20/mi) 128/147bpm [1324b/mi] 33cal 277/439W 4) 0.17mi - 1:31(9:11/mi) 134/150bpm [1229b/mi] 21cal 475/555W 5) 0.24mi - 2:43(11:32/mi) 130/150bpm [1499b/mi] 36cal 246/428W 6) 0.22mi - 2:00(9:07/mi) 138/150bpm [1258b/mi] 29cal 453/564W 7) 0.27mi - 2:10(8:00/mi) 138/150bpm [1103b/mi] 32cal 327/443W 8) 0.12mi - 54(7:36/mi) 144/151bpm [1093b/mi] 15cal 522/590W 9) 0.42mi - 3:19(7:52/mi) 152/158bpm [1196b/mi] 55cal 470/572W 10) 0.57mi - 4:31(7:53/mi) 154/163bpm [1215b/mi] 75cal 441/611W 11) 0.6mi - 4:02(6:47/mi) 155/163bpm [1052b/mi] 68cal 403/488W 12) 1.69mi - 13:25(7:56/mi) 152/167bpm [1206b/mi] 220cal 420/584W Add a comment	-	6mi, 57:48 Run - General 1) 0.5mi - 4:54(9:48/mi) 111/122bpm [1088b/mi] 60cal 309/424W 2) 0.5mi - 4:57(9:54/mi) 123/133bpm [1219b/mi] 70cal 336/433W 3) 0.5mi - 4:39(9:19/mi) 125/131bpm [1164b/mi] 65cal 360/406W 4) 0.5mi - 4:43(9:27/mi) 131/136bpm [1238b/mi] 68cal 375/462W 5) 0.5mi - 4:34(9:07/mi) 131/135bpm [1195b/mi] 66cal 357/413W 6) 0.5mi - 5:04(10:08/mi) 126/129bpm [1277b/mi] 68cal 329/410W 7) 0.5mi - 4:54(9:47/mi) 125/131bpm [1223b/mi] 64cal 354/517W 8) 0.5mi - 4:40(9:20/mi) 129/130bpm [1205b/mi] 64cal 368/412W 9) 0.5mi - 4:56(9:52/mi) 126/128bpm [1243b/mi] 64cal 313/381W 10) 0.5mi - 4:53(9:46/mi) 127/131bpm [1240b/mi] 66cal 307/368W 11) 0.5mi - 4:39(9:19/mi) 132/136bpm [1229b/mi] 65cal 344/429W 12) 0.5mi - 4:44(9:28/mi) 130/136bpm [1230b/mi] 63cal 317/365W 13) 0.02mi - 11(10:42/mi) 129/129bpm [1381b/mi] 3cal 329/333W Add a comment	5.5mi, 45:46 Run - Intervals 1) 1.07mi - 9:30(8:52/mi) 109/123bpm [967b/mi] 119cal 361/399W 2) 0.15mi - 1:00(6:49/mi) 124/132bpm [844b/mi] 15cal 441/468W 3) 0.1mi - 1:01(10:08/mi) 137/139bpm [1389b/mi] 15cal 372/472W 4) 0.15mi - 1:00(6:41/mi) 139/141bpm [928b/mi] 16cal 418/455W 5) 0.1mi - 1:00(10:16/mi) 138/142bpm [1416b/mi] 15cal 354/459W 6) 0.22mi - 1:31(6:57/mi) 137/147bpm [951b/mi] 24cal 426/456W 7) 0.16mi - 1:32(9:34/mi) 138/147bpm [1319b/mi] 22cal 363/452W 8) 0.22mi - 1:30(6:43/mi) 144/149bpm [967b/mi] 25cal 438/470W 9) 0.16mi - 1:31(9:22/mi) 141/149bpm [1320b/mi] 23cal 354/474W 10) 0.3mi - 2:01(6:49/mi) 147/150bpm [1001b/mi] 33cal 436/475W 11) 0.21mi - 2:01(9:34/mi) 140/151bpm [1340b/mi] 29cal 336/484W 12) 0.29mi - 2:00(6:53/mi) 148/152bpm [1018b/mi] 33cal 424/445W 13) 0.21mi - 2:01(9:41/mi) 142/152bpm [1375b/mi] 29cal 374/511W 14) 0.21mi - 1:30(7:08/mi) 147/154bpm [1049b/mi] 24cal 449/482W 15) 0.16mi - 1:31(9:32/mi) 146/154bpm [1393b/mi] 23cal 367/465W 16) 0.21mi - 1:31(7:11/mi) 151/156bpm [1085b/mi] 25cal 468/504W 17) 0.15mi - 1:31(10:10/mi) 147/156bpm [1496b/mi] 22cal 369/476W 18) 0.14mi - 1:00(7:03/mi) 148/154bpm [1043b/mi] 16cal 454/514W 19) 0.1mi - 1:01(10:23/mi) 148/154bpm [1536b/mi] 15cal 368/467W 20) 0.15mi - 1:01(6:33/mi) 150/156bpm [984b/mi] 17cal 473/517W 21) 1.01mi - 9:02(8:57/mi) 132/156bpm [1180b/mi] 126cal 364/500W Add a comment	-

Sprout

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.