Sushi

F50 Flintshire

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Races
74
Miles
13566
Miles
770
Miles
3558
Miles
1747
WAVA
62.65%
Mile
7:15
5k
26:42
5M
41:15
10k
52:14
10M
1:24:26
Half
1:50:20
20M
2:54:33
Mara
4:02:43
20k
46:13
750m
16:56
1500m
36:09

About Me
Run when you can, Walk if you have to, Crawl if you must, Just never give up (Dean Karnazez) Show More...

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Recent Blogs
Faster than an Olympic 'Record'	10th May
A Sting in the Tail.	4th May
I've finished the swim 😁	23rd Apr
Not quite there	22nd Apr
Not Swimming Tonight!	18th Apr

My parkrun
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Recent Training
10th May	General	3.2mi	40:00
10th May	Coached	0.3mi	10:29
10th May	Time Trial	0.1mi	1:49
10th May	Coached	0.7mi	25:44
9th May	General	6.2mi	1:20:24

12 Month Benchmarks	Run
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2024 Targets	Set your targets
Run 800 Swim 100 Walk 400

Recent Threads
Trader: New Game
FishEveryone: the Fetchland swimming wire
Fetch Virtual Challenge 2024
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Strands (a new NYT game)
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Best Times
Best WAVA

Dist	Races	1997	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2018	2019	2021	2022	2023	2024	PB	WB
1mi	1					7:15 59.16														7:15 7:15/mi	59.16
5km	3	33:32 43.94						26:42 57.02									33:01 50.48			26:42 8:36/mi	57.02
3.3mi	1							27:59 56.97												27:59 8:37/mi	56.97
4mi	1							35:09 55.75												35:09 8:47/mi	55.75
5mi	4					41:15 59.18						55:47 45.86								41:15 8:15/mi	59.18
10km	7		52:34 57.57		56:01 54.52		52:14 59.12		54:49 56.69	59:29 52.98	55:19 57.42							1:02:57 54.75		52:14 8:24/mi	59.12
8mi	2											1:53:33 36.77	1:24:39 49.78							1:24:39 10:35/mi	49.78
13.1km	1																		1:36:00 48.29	1:36:00 11:48/mi	48.29
16km	1																	2:21:08 40.01		2:21:08 14:12/mi	40.01
10mi	9							1:35:23 53.53		1:31:15 56.76	1:24:26 61.84	1:44:29 50.41		1:38:33 54.47	1:37:32 55.62	1:35:04 59.06	1:39:31 56.42			1:24:26 8:27/mi	61.84
13mi	1						2:00:42 54.74													2:00:42 9:18/mi	54.74
13.1mi	22			1:56:29 56.08	1:55:32 56.77	1:50:20 59.72	2:00:47 54.83	2:04:15 53.61		2:06:41 53.28		1:50:25 62.65	2:02:02 57.22	2:16:26 51.70		2:07:09 58.08	2:11:37 56.78			1:50:20 8:25/mi	62.65
26.2km	2											2:57:11 49.10	2:47:33 52.42							2:47:33 10:18/mi	52.42
30km	1																3:56:04 45.41			3:56:04 12:40/mi	45.41
20mi	4							3:30:17 49.37			3:12:32 55.05	2:54:33 61.23					3:59:52 48.12			2:54:33 8:44/mi	61.23
26.2mi	9			4:07:32 54.66	4:02:59 55.68	4:13:18 53.89		4:55:32 46.44			4:28:51 52.11	4:02:43 58.21				4:44:30 53.75				4:02:43 9:16/mi	58.21
33mi	1							8:56:00 33.95												8:56:00 16:15/mi	33.95

2024		Result	WAVA	Distance
24 Mar	Colwyn Bay Metric Half Marathon PB	1:36:00	48.29	13.1km
2023		Result	WAVA	Distance
15 Apr	Lakeland trail - Hawkshead PB	2:21:08	40.01	16km
5 Mar	Jones O Gymru Anglesey 10k SB	1:02:57	54.75	10km
2022		Result	WAVA	Distance
15 May	Chester Half Marathon SB	2:11:37	56.78	13.1mi
24 Apr	Shakespeare Marathon		0.00	26.2mi
9 Apr	Crosby parkrun		0.00	5km
13 Mar	Trimpell 20 SB	3:59:52	48.12	20mi
5 Mar	Rhayader Round the Lakes PB	3:56:04	45.41	30km
19 Feb	Rhyl 10 SB	1:39:31	56.42	10mi
23 Jan	She Was Going For A Run - Virtual SB	33:01	50.48	5km
2021		Result	WAVA	Distance
12 Dec	Stockport 10 SB	1:35:04	59.06	10mi
10 Oct	Manchester Marathon SB	4:44:30	53.75	26.2mi
3 Oct	MBNA Chester Marathon	5:20:37	47.69	26.2mi
8 Aug	Windmill Half Marathon SB	2:07:09	58.08	13.1mi
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup		0.00	5km
2019		Result	WAVA	Distance
23 Feb	Rhyl 10 Mile SB	1:37:32	55.62	10mi
2018		Result	WAVA	Distance
9 Dec	Stockport 10	1:42:58	52.68	10mi
29 Apr	Chester Half Marathon SB	2:16:26	51.70	13.1mi
25 Mar	Liverpool 10 miles SB	1:38:33	54.47	10mi
25 Feb	Village Bakery Half Marathon	2:19:32	50.56	13.1mi
2016		Result	WAVA	Distance
2 Oct	MBNA Chester Metric Marathon PB	2:47:33	52.42	26.2km
11 Sep	Wirral Half Marathon	2:13:42	52.23	13.1mi
10 Sep	Wistle Stop Tour of Wirral Day 2 Thurstaston Country Parl PB	1:24:39	49.78	8mi
9 Sep	Whistle Stop Tour of Wirral Day 1 Arrowe Park	48:06	53.67	5mi
15 May	Chester Half Marathon SB	2:02:02	57.22	13.1mi
2015		Result	WAVA	Distance
6 Dec	Stockport 10 SB	1:44:29	50.41	10mi
4 Oct	MBNA Chester Metric Marathon SB	2:57:11	49.10	26.2km
13 Sep	Wirral Half Marathon	2:25:25	47.57	13.1mi
12 Sep	Whistle Stop Tour Race 2 - Thurstaston SB	1:53:33	36.77	8mi
11 Sep	Whistle Stop Tour - Arrow Park SB	55:47	45.86	5mi
17 May	Chester Half Marathon SB	1:50:25	62.65	13.1mi
19 Apr	Greater Manchester Marathon PB	4:02:43	58.21	26.2mi
22 Mar	Trimpell 20 PB	2:54:33	61.23	20mi
2014		Result	WAVA	Distance
7 Dec	Stockport 10 PB	1:24:26	61.84	10mi
12 Oct	Flintshire 10k SB	55:19	57.42	10km
25 May	Rock ‘n' Roll Liverpool Marathon	4:58:59	47.26	26.2mi
13 Apr	London Marathon SB	4:28:51	52.11	26.2mi
16 Mar	Trimpell 20 SB	3:12:32	55.05	20mi
16 Feb	Village Bakery Half Marathon		0.00	13.1mi
19 Jan	Four Villages Half Marathon		0.00	13.1mi
2013		Result	WAVA	Distance
8 Dec	Stockport 10 SB	1:31:15	56.76	10mi
13 Oct	Flintshire 10k SB	59:29	52.98	10km
21 Jul	Deva Divas	16:56 / 57:02 / 26:45	0.00	750metres/25km/5km
9 Jun	Bala Middle Distance Triathlon	49:07 / 3:54:28 / 2:37:42	0.00	2km/81km/20km
12 May	Chester half marathon		0.00	13.1mi
17 Mar	Liverpool Half Marathon SB	2:06:41	53.28	13.1mi
2012		Result	WAVA	Distance
9 Dec	Stockport 10		0.00	10mi
10 Nov	The BIG Fetch Mile		0.00	1mi
29 Apr	Run4Rescue SB	54:49	56.69	10km
19 Feb	Village Bakery Half Marathon		0.00	13.1mi
22 Jan	Four Villages Half Marathon		0.00	13.1mi
2011		Result	WAVA	Distance
11 Dec	Stockport 10 SB	1:35:23	53.53	10mi
19 Nov	Cardiff Parkrun PB	26:42	57.02	5km
22 Oct	Music Marathon festival Lanzarote PB	27:59	56.97	3.25mi
21 May	Sandstone Trail Challenge PB	8:56:00	33.95	33mi
10 May	Rose Inn Series Race 1 PB	35:09	55.75	4mi
17 Apr	London Marathon SB	4:55:32	46.44	26.2mi
27 Mar	Liverpool Half Marathon SB	2:04:15	53.61	13.1mi
19 Mar	Rhayader Round the Lakes SB	3:30:17	49.37	20mi
27 Feb	Village Bakery Half Marathon	2:05:01	53.28	13.1mi
23 Jan	Four Villages Half Marathon	2:15:08	49.29	13.1mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon PB	2:00:42	54.74	12.98mi
3 Oct	Flintshire 10K PB	52:14	59.12	10km
19 Sep	Tatton Park Olympic Triathlon	36:09 / 1:23:34 / 1:04:48	0.00	1500metres/38km/10km
23 May	The Cheshire Triathlon	10:06 / 46:13 / 29:13	0.00	0.5km/20km/5km
28 Mar	Liverpool Half Marathon SB	2:00:47	54.83	13.1mi
17 Jan	Four Villages Half Marathon	2:09:48	51.03	13.1mi
9 Jan	Fetch Mile - The BIG one		0.00	1mi
2009		Result	WAVA	Distance
13 Sep	Lake Vyrnwy Half Marathon	2:19:13	47.57	13.1mi
31 May	Edinburgh Marathon SB	4:13:18	53.89	26.2mi
8 Apr	Chester Spring 5 PB	41:15	59.18	5mi
29 Mar	Liverpool Half Marathon PB	1:50:20	59.72	13.1mi
15 Feb	Village Bakery Half Marathon	1:50:28	59.65	13.1mi
31 Jan	Fetch North West Mile PB	7:15	59.16	1mi
2008		Result	WAVA	Distance
7 Dec	Helena Tipping Memorial 10K SB	56:01	54.52	10km
1 Nov	Fetch Five - Big Feck	45:39	53.48	5mi
22 Jun	Freckleton Half Marathon	1:56:28	56.58	13.1mi
13 Apr	London Marathon SB	4:02:59	55.68	26.2mi
2 Mar	Liverpool Half Marathon	2:04:28	52.70	13.1mi
17 Feb	Village Bakery Half Marathon SB	1:55:32	56.77	13.1mi
2007		Result	WAVA	Distance
3 Jun	Blackpool Marathon SB	4:07:32	54.66	26.2mi
25 Mar	Liverpool Half Marathon SB	1:56:29	56.08	13.1mi
18 Feb	Village Bakery Half Marathon (Wrexham)	1:56:59	55.84	13.1mi
2006		Result	WAVA	Distance
1 Oct	Flintshire 10k SB	52:34	57.57	10km
1997		Result	WAVA	Distance
26 Jul	Women's 10k Chester SB	33:32	43.94	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	9	16	36	39	14	0	0	0	0	0	0	0	114
2024	5.6	1.8	5.1	45.8	3.3	0	0	0	0	0	0	0	61.5
2024	43	27	80	89	37	0	0	0	0	0	0	0	276
2023	45	24	61	69	48	44	0	2	53	9	7	0	361
2023	0	0.1	0	0	0.3	22.2	28.5	30.5	8.5	8.9	12.3	3.4	114.7
2023	27	59	46	93	51	37	17	63	12	69	30	20	523
2022	15	7	116	123	178	73	46	7	51	31	10	18	677
2022	0.5	0.1	4.1	39.4	22.4	2.6	0	1.2	0	0	0	0	70.2
2022	144	100	164	138	98	34	70	63	29	57	57	20	973
2021	58	116	26	26	63	61	30	20	20	20	4	1	447
2021	0	0	0.3	2	15.7	2.8	2.1	2.8	0.5	2	3.2	0.5	31.9
2021	114	153	257	379	238	145	207	157	101	140	114	124	2127
2020	0	0	0	0	0	27	0	3	0	12	15	0	56
2020	13.1	2.8	0	0	0	0.9	4.7	18.9	18.5	7.5	9	10.3	85.6
2020	2	0	25	15	0	27	10	7	25	66	73	33	283
2019	0	0	5.8	7.4	1.1	8.7	0	1.4	0	3.5	4.2	10.5	42.5
2019	78	92	69	36	29	24	1	0	0	0	0	4	334
2019	0	0	66	76	17	12	17	25	0	0	0	17	230
2018	62	72	54	51	23	0	0	0	0	0	0	50	312
2017	0	0	0	0	0	0	0	11	33	0	0	0	44
2017	44	40	47	90	79	49	40	36	39	4	0	33	502
2016	75	55	95	120	134	121	124	100	77	16	14	29	960
2015	0	2.9	0.6	0	0	0	0	0	0	0	0	0	3.5
2015	132	164	160	110	101	85	85	64	48	39	43	81	1111
2015	0	0	0	0	0	0	0	11	38	0	0	0	49
2014	0	0	0	0	0	0	7	13	4	0	0	0	24
2014	1.2	0	0	0	0	0	0	0	0	0	0	0	1.2
2014	103	93	129	93	108	47	97	47	97	126	144	105	1189
2014	0	0	0	0	0	0	0	49	0	0	0	0	49
2013	5.7	6.3	4	5.2	6.7	6	5	2.5	6.2	3	2.2	1.3	54.1
2013	23	60	66	54	59	45	59	81	92	70	72	107	787
2013	104	55	27	74	187	128	179	102	109	98	57	13	1135
2012	0	2	0	0	0	0	0	0	0	0	0	0	2
2012	2.3	2	2.6	2.5	6.8	6.5	6.6	2.5	1.9	7	0.6	5	46.3
2012	106	77	49	33	65	76	59	28	34	44	28	32	632
2012	68	0	63	66	62	124	110	40	153	56	45	45	832
2011	1	5	5	0	0	10	0	0	0	0	0	0	20
2011	7.1	9.1	9.3	4.8	7.1	5.8	9.8	5.9	16.2	6.7	3.7	5	90.3
2011	61	100	122	67	101	61	103	64	81	81	100	85	1026
2011	96	52	26	43	0	62	12	7	43	0	0	0	341
2010	10.1	11.5	19.8	12.6	12.1	2.8	2.2	1	11	2.3	4.7	2.5	92.6
2010	82	63	57	52	57	32	39	68	85	68	100	90	794
2010	57	52	84	140	287	82	11	29	59	6	0	0	807
2009	0	0	0	0	0	0	0	0	0	1	0	0	1
2009	5	6.6	12.5	7.8	10.3	4.9	13.4	0	1.2	2.5	2.5	0	66.7
2009	103	92	112	168	82	40	10	21	56	37	48	37	808
2009	0	0	6	0	0	18	0	0	0	54	23	0	101
2008	0	0	0	0	0.3	0	0	0	0	0	4.2	4	8.5
2008	88	92	120	81	83	58	41	4	54	49	75	59	805
2008	0	0	0	0	0	0	2	0	13	0	0	0	15
2007	0	0	0	0	0	0	0	0	0	31	27	66	124

Sun 14th Apr Apr 14	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
1mi, 20:42 Walk - General 2.6mi, 1:32:13 Swim - Pool 0.9mi, 22:19 Walk - General	-	5mi, 1:00:00 Run - Treadmill 2mi, 1:03:46 Walk - General 3.1mi, 1:48:00 Swim - Pool	2mi, 1:05:13 Swim - Coached 1mi, 29:12 Walk - General	3.1mi, 40:00 Run - Treadmill 1.1mi, 43:01 Walk - General 0.7mi, 22:51 Walk - General 2mi, 1:05:50 Swim - Pool	1.9mi, 37:05 Walk - General 3.1mi, 36:53 Run - General 5mi, 1:42:13 Walk - General 1.5mi, 51:05 Swim - Pool 1.6mi, 53:31 Swim - Coached	-
Sun 21st Apr Apr 21	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
-	0.5mi, 10:42 Walk - General 2.5mi, 1:22:47 Swim - Pool 0.9mi, 15:36 Walk - General 4mi, 44:00 Run - Treadmill 1.9mi, 47:52 Walk - Dog Walking	3.1mi, 36:00 Run - Treadmill 2.1mi, 1:30:36 Run - General 2.7mi, 1:33:13 Swim - Pool	-	0.7mi, 13:39 Walk - General 5.1mi, 1:04:14 Run - General 0.5mi, 9:14 Walk - General	3.5mi, 43:03 Run - General	9.9mi, 4:07:16 Run - Trail Run
Sun 28th Apr Apr 28	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
-	4mi, 44:00 Run - General	-	-	0.5mi, 22:57 Swim - Open Water 2mi, 23:59 Run - General 1.9mi, 52:49 Walk - General	0.9mi, 35:12 Walk - General 1.8mi, 53:42 Swim - Coached	1mi, 30:00 Walk - General 11.3mi, 3:02:51 Run - Trail Run 3.1mi, 32:38 Run - parkrun 1.4mi, 18:20 Run - Warm Up
Sun 5th May May 5	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
-	2mi, 25:00 Run - Treadmill 1.2mi, 41:41 Walk - General	-	2.5mi, 1:06:51 Walk - Dog Walking 7.6mi, 1:41:55 Run - General	6.2mi, 1:20:24 Run - General 5.7mi, 2:08:41 Walk - General 1.1mi, 24:07 Walk - General	3.2mi, 40:00 Run - General 0.3mi, 10:29 Swim - Coached 0.1mi, 1:49 Swim - Time Trial 0.7mi, 25:44 Swim - Coached	-

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