Leaflet

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Recent Training
8th May	General	4.3mi	45:23
7th May	General	1.5mi	14:54
7th May	General	0.7mi	5:01
4th May	General	4.1mi	43:49
1st May	General	4.4mi	47:00

Planned Races
Great Manchester Run, 10k	26th May
Rob McHarry Memorial Birchwood Park 5k	30th May
Dave Telford Memorial Dunham Massey 5k (“downhill”)	6th Jun
Birchwood Brook 5k	13th Jun

12 Month Benchmarks	Run
Mile	6:02
5k	20:49
5mi	36:13
10k	44:56

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB
1mi	2							6:38	6:07		6:07 6:07/mi
3km	2							13:30	12:09		12:09 6:31/mi
5km	6		22:17						20:57		20:57 6:45/mi
5mi	6		38:42	37:52	40:39			39:28	37:13	36:54	36:54 7:23/mi
10km	19	51:04	47:56	47:26	50:16	50:13	48:56	48:16	45:05	45:47	45:05 7:15/mi

Date	Planned Races			Distance
13 Jun	Birchwood Brook 5k Confirmed			5km
6 Jun	Dave Telford Memorial Dunham Massey 5k (“downhill”) Confirmed			5km
30 May	Rob McHarry Memorial Birchwood Park 5k Confirmed			5km
26 May	Great Manchester Run, 10k Confirmed			10km
2024		Result	WAVA	Distance
31 Mar	Hale Village 5 Mile Race PB	36:54	0.00	5mi
17 Mar	High Legh 10K SB	45:47	0.00	10km
2023		Result	WAVA	Distance
26 Nov	Wilmslow Festive 10k PB	45:05	0.00	10km
26 Sep	Spectrum Striders' Track 3k PB	12:09	0.00	3km
19 Sep	Spectrum Striders Track Mile PB	6:07	0.00	1mi
22 Jun	Warrington Road Runners 10k	46:12	0.00	10km
15 Jun	Birchwood Brook 5k	21:12	0.00	5km
8 Jun	Dave Telford Memorial Dunham Massey 5k (“downhill”) PB	20:57	0.00	5km
1 Jun	Rob McHarry Memorial Birchwood Park 5k	21:15	0.00	5km
25 May	Dunham Massey 5k #1	21:32	0.00	5km
21 May	Great Manchester Run, 10k	48:48	0.00	10km
9 Apr	Hale Village 5 Mile Race SB	37:13	0.00	5mi
2 Apr	Nantwich 10K	46:46	0.00	10km
12 Mar	High Legh 10K	46:28	0.00	10km
2022		Result	WAVA	Distance
27 Nov	Wilmslow Festive 10K	48:32	0.00	10km
27 Sep	Spectrum Striders Track Mile SB	6:38	0.00	1mi
27 Sep	Spectrum Striders' Track 3k SB	13:30	0.00	3km
17 Apr	Hale Village 5 Mile Race SB	39:28	0.00	5mi
6 Mar	High Legh 10K SB	48:16	0.00	10km
2021		Result	WAVA	Distance
28 Nov	Wilmslow Festive 10K SB	48:56	0.00	10km
2020		Result	WAVA	Distance
8 Mar	Robert Moffat Memorial High Legh 10K SB	50:13	0.00	10km
2019		Result	WAVA	Distance
24 Nov	Wilmslow Festive 10K SB	50:16	0.00	10km
19 May	Great Manchester Run, 10k	50:36	0.00	10km
21 Apr	Hale Village 5 Mile Race SB	40:39	0.00	5mi
3 Mar	Robert Moffat Memorial High Legh 10K	50:32	0.00	10km
2018		Result	WAVA	Distance
20 May	Great Manchester Run, 10k	58:26	0.00	10km
1 Apr	Hale Village 5 Mile Race SB	37:52	0.00	5mi
4 Feb	Southport Mad Dog 10k SB	47:26	0.00	10km
2017		Result	WAVA	Distance
17 Sep	English Half Marathon - 10k Race	48:58	0.00	10km
17 Jun	Peter Lowe Memorial Hollins Green 5k	24:03	0.00	5km
2 Jun	Birchwood Brook 5k SB	22:17	0.00	5km
28 May	Great Manchester Run 10k SB	47:56	0.00	10km
16 Apr	Hale Village 5 Mile Race SB	38:42	0.00	5mi
2016		Result	WAVA	Distance
18 Sep	English Half 10k Road Race SB	51:04	0.00	10km
22 May	Great Manchester Run	55:52	0.00	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	49	40	52	46	15	0	0	0	0	0	0	0	202
2023	44	35	50	49	64	59	52	44	46	40	44	36	562
2022	25	27	20	28	19	33	27	31	37	33	57	32	368
2021	19	25	18	31	38	37	30	27	27	27	26	3	307
2020	22	29	16	22	44	18	13	13	6	3	3	7	196
2019	0	12	10	11	23	18	27	34	4	11	16	16	183
2018	12	3	0	15	11	3	4	9	7	0	4	0	69
2017	18	8	19	15	31	15	8	12	16	8	12	3	164
2016	0	0	0	0	0	8	31	34	36	29	19	7	165

Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	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
-	3.2mi, 28:02 Run - General 1) 1mi - 8:21(8:21/mi) 149/177bpm [1243b/mi] 92cal 7.19/10.37mph 2) 1mi - 8:12(8:12/mi) 162/181bpm [1328b/mi] 97cal 7.32/9.5mph 3) 1mi - 9:57(9:57/mi) 157/188bpm [1561b/mi] 100cal 6.04/9.98mph 4) 0.23mi - 1:33(6:53/mi) 152/175bpm [1046b/mi] 19cal 8.72/10.06mph Add a comment	3.8mi, 41:45 Run - General 1) 1mi - 11:13(11:13/mi) 121/134bpm [1358b/mi] 92cal 5.35/6.76mph 2) 1mi - 11:24(11:24/mi) 129/145bpm [1471b/mi] 104cal 5.26/7.26mph 3) 1mi - 11:26(11:26/mi) 139/159bpm [1588b/mi] 108cal 5.25/6.85mph 4) 0.81mi - 7:42(9:32/mi) 147/167bpm [1400b/mi] 80cal 6.3/7.1mph Add a comment	-	-	4.1mi, 44:42 Run - General 1) 1mi - 11:34(11:34/mi) 120/130bpm [1388b/mi] 94cal 5.19/6.03mph 2) 1mi - 10:35(10:35/mi) 129/143bpm [1365b/mi] 97cal 5.67/6.76mph 3) 1mi - 12:03(12:03/mi) 135/154bpm [1627b/mi] 105cal 4.98/6.45mph 4) 1mi - 9:45(9:45/mi) 145/157bpm [1413b/mi] 99cal 6.16/7.41mph 5) 0.09mi - 46(8:32/mi) 161/166bpm [1373b/mi] 8cal 7.04/6.82mph Add a comment	-
Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28
-	3.7mi, 29:28 Run - General 1) 1mi - 7:03(7:03/mi) 161/177bpm [1135b/mi] 88cal 8.51/10.27mph 2) 1mi - 8:13(8:13/mi) 169/181bpm [1390b/mi] 101cal 7.29/9.93mph 3) 1mi - 9:00(9:00/mi) 163/185bpm [1466b/mi] 106cal 6.67/9.79mph 4) 0.7mi - 5:12(7:29/mi) 162/182bpm [1212b/mi] 63cal 8.02/10.52mph Add a comment	4.2mi, 44:21 Run - General 1) 1mi - 10:57(10:57/mi) 120/133bpm [1314b/mi] 95cal 5.48/6.59mph 2) 1mi - 10:22(10:22/mi) 128/142bpm [1328b/mi] 94cal 5.78/7.28mph 3) 1mi - 11:25(11:25/mi) 136/158bpm [1553b/mi] 103cal 5.25/7.08mph 4) 1mi - 9:49(9:49/mi) 137/148bpm [1346b/mi] 94cal 6.11/6.62mph 5) 0.17mi - 1:47(10:13/mi) 148/157bpm [1511b/mi] 18cal 5.87/6.55mph Add a comment	-	-	4.2mi, 47:49 Run - General 1) 1mi - 11:13(11:13/mi) 134/154bpm [1504b/mi] 102cal 5.35/6.49mph 2) 1mi - 13:12(13:12/mi) 138/152bpm [1821b/mi] 119cal 4.55/6.3mph 3) 1mi - 11:36(11:36/mi) 146/161bpm [1693b/mi] 111cal 5.17/7.78mph 4) 1mi - 10:36(10:36/mi) 150/161bpm [1591b/mi] 109cal 5.66/7.41mph 5) 0.15mi - 1:12(7:47/mi) 162/170bpm [1260b/mi] 14cal 7.71/7.66mph Add a comment	-
Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
-	3.5mi, 27:45 Run - General 1) 1mi - 7:33(7:33/mi) 165/183bpm [1245b/mi] 94cal 7.95/10.42mph 2) 1mi - 7:38(7:38/mi) 174/183bpm [1327b/mi] 98cal 7.87/8.93mph 3) 1mi - 9:04(9:04/mi) 165/184bpm [1495b/mi] 106cal 6.62/9.06mph 4) 0.54mi - 3:31(6:34/mi) 174/188bpm [1142b/mi] 49cal 9.14/11.27mph Add a comment	4.4mi, 47:00 Run - General 1) 1mi - 11:11(11:11/mi) 119/143bpm [1332b/mi] 93cal 5.36/6.3mph 2) 1mi - 11:11(11:11/mi) 129/141bpm [1442b/mi] 99cal 5.37/6.57mph 3) 1mi - 10:34(10:34/mi) 140/156bpm [1479b/mi] 104cal 5.68/7.03mph 4) 1mi - 10:46(10:46/mi) 137/154bpm [1476b/mi] 97cal 5.57/6.49mph 5) 0.38mi - 3:17(8:37/mi) 144/159bpm [1241b/mi] 33cal 6.96/8.27mph Add a comment	-	-	4.1mi, 43:49 Run - General 1) 1mi - 11:07(11:07/mi) 126/139bpm [1401b/mi] 101cal 5.4/6.8mph 2) 1mi - 10:59(10:59/mi) 135/146bpm [1483b/mi] 103cal 5.46/6.72mph 3) 1mi - 10:52(10:52/mi) 146/165bpm [1586b/mi] 110cal 5.52/7.93mph 4) 1mi - 9:35(9:35/mi) 150/162bpm [1438b/mi] 100cal 6.26/7.22mph 5) 0.14mi - 1:15(8:59/mi) 162/168bpm [1457b/mi] 15cal 6.67/7.03mph Add a comment	-
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
-	1.5mi, 14:54 Run - General 1) 1mi - 10:06(10:06/mi) 151/186bpm [1526b/mi] 106cal 5.94/12.08mph 2) 0.53mi - 4:48(8:59/mi) 165/185bpm [1482b/mi] 59cal 6.68/12.63mph Add a comment 0.7mi, 5:01 Run - General 1) 0.73mi - 5:01(6:54/mi) 162/180bpm [1119b/mi] 62cal 8.69/9.08mph Add a comment	4.3mi, 45:23 Run - General 1) 1mi - 11:00(11:00/mi) 130/145bpm [1429b/mi] 101cal 5.46/6.39mph 2) 1mi - 10:38(10:38/mi) 138/152bpm [1466b/mi] 102cal 5.65/6.95mph 3) 1mi - 11:10(11:10/mi) 150/169bpm [1676b/mi] 118cal 5.37/7.58mph 4) 1mi - 9:56(9:56/mi) 150/163bpm [1490b/mi] 103cal 6.04/7.12mph 5) 0.27mi - 2:40(9:58/mi) 151/164bpm [1505b/mi] 26cal 6.02/9.2mph Add a comment	-	-	-	-

Leaflet

Read Everyone!

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