paulcook
M45 West Yorkshire
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STATUS Finally won my first race (kind of!)
-
Races
143 -
Miles
17218 -
Miles
16 -
Miles
2373 -
Miles
2707 -
WAVA
72.18% -
5k
18:51 -
5M
32:01 -
10k
39:50 -
10M
1:09:04 -
Half
1:28:25 -
Mara
3:49:43
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| Recent Training | |||
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11th May
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Warm Up | 2mi | 18:53 |
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11th May
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parkrun | 3mi | 20:27 |
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11th May
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Warm Up | 1.9mi | 15:47 |
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9th May
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Easy | 1.1mi | 10:11 |
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9th May
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Easy | 4.6mi | 38:19 |
| 12 Month Benchmarks | Run |
|---|---|
| Mile | 6:21 |
| 5k | 21:25 |
| 5mi | 36:07 |
| 10k | 44:49 |
| 10mi | 1:13:27 |
| Half | 1:57:18 |
| 20mi | 3:11:16 |
| Mara | 4:24:16 |
| 50k | 5:15:12 |
| 40mi | 10:12:27 |
| 75k | 12:24:20 |
| 50mi | 13:30:30 |
| Recent Pictures | Show more |
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| Recent Threads |
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| Politics |
| FOOTBALL |
| Ultra Marathons |
| Aurora - have you got Aurora? |
| Fetch Birdwatchers |
| FE Lake District Lovers |
| Followers (2) |
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| Badges Collected | See available badges |
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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 | 2002 | 2008 | 2009 | 2010 | 2011 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 3.4km | 1 | 40:14 23.28 | 40:14
19:03/mi
|
23.28 | ||||||||||||||
| 4.7km | 1 | 1:03:36 20.55 | 1:03:36
21:47/mi
|
20.55 | ||||||||||||||
| 5km | 27 | 19:31 65.91 | 19:32 66.20 | 20:51 63.04 | 19:26 68.62 | 19:55 66.96 | 18:51 71.26 | 19:52 68.11 | 19:57 69.36 | 19:19 72.18 | 20:23 68.93 | 18:51
6:04/mi
|
72.18 | |||||
| 4mi | 1 | 38:59 44.59 | 38:59
9:45/mi
|
44.59 | ||||||||||||||
| 5mi | 4 | 32:17 65.29 | 32:01 65.92 | 32:01
6:24/mi
|
65.92 | |||||||||||||
| 5.5mi | 6 | 46:31 52.05 | 49:09 49.64 | 47:59 52.06 | 46:31
8:27/mi
|
52.06 | ||||||||||||
| 9.1km | 1 | 47:53 51.28 | 47:53
8:28/mi
|
51.28 | ||||||||||||||
| 5.9mi | 1 | 1:06:35 38.76 | 1:06:35
11:17/mi
|
38.76 | ||||||||||||||
| 6mi | 2 | 42:27 62.30 | 41:32 65.19 | 41:32
6:55/mi
|
65.19 | |||||||||||||
| 10km | 9 | 42:31 62.09 | 42:14 62.51 | 39:50 66.30 | 39:50 66.38 | 42:13 63.67 | 39:50
6:25/mi
|
66.38 | ||||||||||
| 6.9mi | 3 | 51:13 59.76 | 53:38 57.52 | 53:14 58.88 | 51:13
7:25/mi
|
59.76 | ||||||||||||
| 12.5km | 1 | 1:15:37 45.54 | 1:15:37
9:44/mi
|
45.54 | ||||||||||||||
| 13.7km | 1 | 1:11:32 53.80 | 1:11:32
8:24/mi
|
53.80 | ||||||||||||||
| 14km | 1 | 1:09:47 54.96 | 1:09:47
8:01/mi
|
54.96 | ||||||||||||||
| 9mi | 1 | 1:29:42 46.22 | 1:29:42
9:58/mi
|
46.22 | ||||||||||||||
| 10mi | 2 | 1:09:04 63.34 | 1:09:04
6:54/mi
|
63.34 | ||||||||||||||
| 10.5mi | 1 | 1:25:30 55.28 | 1:25:30
8:09/mi
|
55.28 | ||||||||||||||
| 11mi | 1 | 1:22:22 59.57 | 1:22:22
7:29/mi
|
59.57 | ||||||||||||||
| 20km | 4 | 1:44:12 53.74 | 1:48:56 51.40 | 1:52:35 50.03 | 1:42:12 55.49 | 1:42:12
8:13/mi
|
55.49 | |||||||||||
| 13.1mi | 6 | 1:40:36 57.63 | 1:36:05 60.34 | 1:29:25 64.84 | 1:28:25 65.58 | 1:28:25
6:45/mi
|
65.58 | |||||||||||
| 14.9mi | 1 | 3:02:16 37.63 | 3:02:16
12:14/mi
|
37.63 | ||||||||||||||
| 15mi | 3 | 3:15:40 35.30 | 3:15:40
13:03/mi
|
35.30 | ||||||||||||||
| 15.3mi | 1 | 2:27:47 47.34 | 2:27:47
9:40/mi
|
47.34 | ||||||||||||||
| 15.5mi | 1 | 2:09:20 54.59 | 2:09:20
8:21/mi
|
54.59 | ||||||||||||||
| 16.8mi | 1 | 3:22:05 38.59 | 3:22:05
12:02/mi
|
38.59 | ||||||||||||||
| 37.4km | 1 | 4:25:44 42.55 | 4:25:44
11:26/mi
|
42.55 | ||||||||||||||
| 23.3mi | 2 | 4:39:07 39.39 | 4:39:07
11:59/mi
|
39.39 | ||||||||||||||
| 26.2mi | 3 | 3:49:43 52.92 | 4:39:26 43.51 | 4:51:38 42.45 | 3:49:43
8:46/mi
|
52.92 | ||||||||||||
| 29mi | 1 | 6:32:04 37.08 | 6:32:04
13:31/mi
|
37.08 | ||||||||||||||
| 32mi | 2 | 5:24:56 49.68 | 5:19:35 52.20 | 5:19:35
9:59/mi
|
52.20 | |||||||||||||
| 37mi | 1 | 10:14:29 32.35 | 10:14:29
16:36/mi
|
32.35 | ||||||||||||||
| 40mi | 4 | 7:16:00 47.97 | 7:43:00 45.45 | 7:04:00 49.96 | 6:43:00 53.84 | 6:43:00
10:05/mi
|
53.84 | |||||||||||
| 53mi | 1 | 11:53:36 41.88 | 11:53:36
13:28/mi
|
41.88 | ||||||||||||||
| 55mi | 1 | 12:31:59 41.45 | 12:31:59
13:40/mi
|
41.45 | ||||||||||||||
| 60mi | 1 | 12:11:16 48.39 | 12:11:16
12:11/mi
|
48.39 | ||||||||||||||
| 62mi | 1 | 16:43:05 38.01 | 16:43:05
16:11/mi
|
38.01 | ||||||||||||||
| 110mi | 1 | 27:59:36 46.97 | 27:59:36
15:16/mi
|
46.97 |
| 2024 | Result | WAVA | Distance | |
|---|---|---|---|---|
| 11 May | Darlington South Park parkrun SB | 20:23 | 68.93 | 5km |
| 27 Apr | The Fellsman PB | 16:43:05 | 38.01 | 62mi |
| 9 Mar | Haworth Hobble PB | 5:19:35 | 52.20 | 32mi |
| 1 Jan | Captain Cooks | 40:30 | 54.13 | 4.8mi |
| 2023 | Result | WAVA | Distance | |
| 10 Dec | CLOK Regional Event - Ayton Moor PB | 40:14 | 23.28 | 3.4km |
| 17 Sep | CLOK Regional Event - South Gare PB | 1:03:36 | 20.55 | 4.7km |
| 30 Aug | Roseberry Topping | 17:02 | 35.83 | 2.3km |
| 3 Jun | Darlington South Park parkrun SB | 19:19 | 72.18 | 5km |
| 20 May | Old County Tops PB | 10:14:29 | 32.35 | 37mi |
| 22 Apr | Teenager With Altitude | 4:11:54 | 29.52 | 15.6mi |
| 19 Mar | Bilsdale | 2:44:36 | 43.33 | 15mi |
| 11 Mar | At The Double | 59:07 | 53.28 | 6.88mi |
| 23 Feb | Fisher's Espresso Round | 2:53:00 | 33.78 | 12.4mi |
| 4 Feb | Wadsworth Trog | 3:23:11 | 45.22 | 19mi |
| 2022 | Result | WAVA | Distance | |
| 27 Dec | Guisborough Woods SB | 47:59 | 52.06 | 5.5mi |
| 19 Nov | Harriers v Cyclists | 46:06 | 54.19 | 5.5mi |
| 13 Nov | Saltergate Gallows | 1:46:29 | 56.21 | 12.7mi |
| 23 Oct | Lockton Limping Fell Race | 1:01:59 | 51.75 | 7mi |
| 18 Sep | Fryup Frazzler | 52:05 | 50.59 | 9.4km |
| 10 Sep | The Castleton Show Run PB | 41:32 | 65.19 | 6mi |
| 27 Aug | Bilsdale Show | 47:09 | 52.86 | 8.9km |
| 20 Aug | Stewart parkrun, Middlesbrough SB | 19:57 | 69.36 | 5km |
| 12 Aug | Let's Run Round PB | 6:32:04 | 37.08 | 29mi |
| 6 Aug | Osmotherley Show | 49:45 | 57.22 | 6.3mi |
| 23 Jul | Flatts Lane parkrun | 21:13 | 65.22 | 5km |
| 20 Jul | Cock Howe and Beyond | 50:00 | 55.07 | 6.1mi |
| 17 Jul | Viking Chase | 1:14:22 | 45.73 | 12km |
| 9 Jul | Lyke Wake Challenge PB | 6:43:00 | 53.84 | 40mi |
| 18 Jun | Buckden Pike | 45:32 | 36.65 | 6km |
| 1 Jun | Blencathra Fell Race | 1:24:40 | 43.27 | 8mi |
| 15 May | Fox and Hounds Chase PB | 1:29:42 | 46.22 | 9mi |
| 30 Apr | Guisborough 3 Tops Fell Race | 1:36:02 | 48.23 | 10mi |
| 3 Apr | Heartbeat Hobble SB | 53:14 | 58.88 | 6.9mi |
| 20 Mar | Bilsdale | 2:49:08 | 41.83 | 15mi |
| 12 Mar | At The Double | 1:01:36 | 50.73 | 6.88mi |
| 9 Jan | Commondale Clart | 44:49 | 55.30 | 5.5mi |
| 2021 | Result | WAVA | Distance | |
| 5 Dec | Eskdale Eureka | 1:24:06 | 50.44 | 9.2mi |
| 14 Nov | Saltergate Gallows | 1:46:44 | 53.84 | 12.3mi |
| 24 Oct | Lockton Limping Fell Race | 59:44 | 53.28 | 7mi |
| 9 Oct | Three Peaks Race PB | 4:25:44 | 42.55 | 37.4km |
| 29 May | Hardmoors 110 PB | 27:59:36 | 46.97 | 110mi |
| 2020 | Result | WAVA | Distance | |
| 19 Sep | Hardmoors 60 PB | 12:11:16 | 48.39 | 60mi |
| 14 Mar | Haworth Hobble SB | 5:24:56 | 49.68 | 32mi |
| 23 Feb | Heartbeat Hobble SB | 53:38 | 57.52 | 6.9mi |
| 2 Feb | Glaisdale Rigg PB | 1:11:32 | 53.80 | 13.7km |
| 1 Jan | Captain Cooks | 39:01 | 54.47 | 4.8mi |
| 2019 | Result | WAVA | Distance | |
| 27 Dec | Guisborough Woods SB | 49:09 | 49.64 | 5.5mi |
| 1 Dec | Eskdale Eureka | 1:26:14 | 48.41 | 9.2mi |
| 3 Nov | Lockton Limping Fell Race | 1:01:29 | 50.94 | 7mi |
| 20 Oct | Gormire Gamble | 47:52 | 52.86 | 5.7mi |
| 12 Oct | Langdale Horseshoe | 3:39:26 | 26.20 | 12.5mi |
| 14 Sep | The Castleton Show Run SB | 42:27 | 62.30 | 6mi |
| 7 Sep | Darlington South Park parkrun SB | 19:52 | 68.11 | 5km |
| 1 Sep | Castle Carr Fell Race PB | 3:15:40 | 35.30 | 15mi |
| 27 Aug | Roseberry Topping | 16:08 | 36.73 | 2.3km |
| 3 Aug | Osmotherley Show | 49:01 | 56.72 | 6.3mi |
| 24 Jul | Inclined to Madness | 57:31 | 54.03 | 7mi |
| 20 Jul | Catterick parkrun | 19:59 | 67.72 | 5km |
| 13 Jul | Lyke Wake Challenge SB | 7:04:00 | 49.96 | 40mi |
| 19 Jun | Whorlton Run | 52:22 | 57.87 | 11km |
| 26 May | Helvellyn and the Dodds PB | 3:02:16 | 37.63 | 14.9mi |
| 1 May | Gribdale Growler | 44:46 | 56.08 | 5.7mi |
| 27 Apr | Three Peaks Race | 4:16:09 | 43.22 | 23.3mi |
| 14 Apr | Gisborough Moors PB | 1:42:12 | 55.49 | 20km |
| 23 Mar | Hackworth parkrun | 20:13 | 66.93 | 5km |
| 16 Mar | Hardmoors 55 PB | 11:53:36 | 41.88 | 53mi |
| 24 Feb | Heartbeat Hobble PB | 51:13 | 59.76 | 6.9mi |
| 6 Jan | Commondale Clart | 42:46 | 56.61 | 5.5mi |
| 1 Jan | Nine Standards | 1:05:02 | 55.01 | 8mi |
| 2018 | Result | WAVA | Distance | |
| 27 Dec | Guisborough Woods PB | 46:31 | 52.05 | 5.5mi |
| 25 Nov | Eskdale Eureka | 1:19:23 | 44.05 | 12.6km |
| 17 Nov | Tour of Pendle Fell Race PB | 3:22:05 | 38.59 | 16.8mi |
| 4 Nov | Saltergate Gallows | 1:01:11 | 60.39 | 8.25mi |
| 28 Oct | Gormire Gamble | 49:22 | 50.85 | 5.7mi |
| 14 Oct | Rombalds Romp | 1:04:49 | 44.34 | 6.5mi |
| 22 Sep | Great Whernside Fell Race PB | 38:59 | 44.59 | 4mi |
| 1 Sep | Firth Fell Race | 0.00 | 6mi | |
| 29 Aug | Roseberry Topping | 15:03 | 39.09 | 2.3km |
| 25 Aug | Albert parkrun, Middlesbrough PB | 18:51 | 71.26 | 5km |
| 4 Aug | Osmotherley Show | 49:52 | 55.36 | 6.3mi |
| 25 Jul | Inclined to Madness | 57:10 | 46.70 | 6.1mi |
| 14 Jul | Lyke Wake Challenge SB | 7:43:00 | 45.45 | 40mi |
| 16 Jun | Alwinton 3 Tops Fell Race PB | 2:27:47 | 47.34 | 15.28mi |
| 2 Jun | Pen Y Ghent Fell Race PB | 1:06:35 | 38.76 | 5.9mi |
| 22 May | Roseberry Romp | 42:12 | 51.66 | 5mi |
| 5 May | Darlington South Park parkrun | 20:14 | 66.39 | 5km |
| 28 Apr | Three Peaks Race PB | 4:39:07 | 39.39 | 23.3mi |
| 15 Apr | Gisborough Moors SB | 1:52:35 | 50.03 | 20km |
| 17 Mar | Hardmoors 55 PB | 12:31:59 | 41.45 | 55mi |
| 1 Jan | Captain Cooks | 41:31 | 50.41 | 4.8mi |
| 2017 | Result | WAVA | Distance | |
| 3 Dec | Angus Tait Hexhamshire Hobble PB | 1:25:30 | 55.28 | 10.5mi |
| 30 Sep | Firth Fell Race PB | 1:15:37 | 45.54 | 12.5km |
| 10 Sep | Yorkshireman Off Road Half Marathon PB | 2:09:20 | 54.59 | 15.5mi |
| 30 Aug | Roseberry Topping | 16:03 | 36.39 | 2.3km |
| 16 Aug | Gribdale Gallop PB | 47:53 | 51.28 | 9.1km |
| 5 Aug | Osmotherley Show | 50:55 | 53.87 | 6.3mi |
| 22 Jul | Fountains Abbey parkrun SB | 19:55 | 66.96 | 5km |
| 18 Jul | Chapel Fell Top | 46:41 | 39.80 | 4.3mi |
| 8 Jul | Lyke Wake Challenge SB | 7:16:00 | 47.97 | 40mi |
| 11 Jun | Hardmoors Wainstones Marathon SB | 4:51:38 | 42.45 | 26.2mi |
| 23 May | Roseberry Romp | 41:53 | 51.68 | 5mi |
| 23 Apr | Gisborough Moors SB | 1:48:56 | 51.40 | 20km |
| 4 Feb | Sedgefield parkrun | 20:45 | 64.27 | 5km |
| 2016 | Result | WAVA | Distance | |
| 10 Dec | Albert parkrun, Middlesbrough | 19:30 | 68.39 | 5km |
| 5 Nov | Albert parkrun, Middlesbrough SB | 19:26 | 68.62 | 5km |
| 23 Oct | Osmotherley Trail 20K SB | 1:44:12 | 53.74 | 20km |
| 8 Oct | Tees Barrage parkrun | 20:44 | 64.32 | 5km |
| 31 Aug | Roseberry Topping | 17:10 | 33.78 | 2.3km |
| 31 Jul | James Herriot 14k (Fell) PB | 1:09:47 | 54.96 | 14km |
| 16 Jul | Bradford parkrun | 20:29 | 64.63 | 5km |
| 2 Jul | Hamsterley Forest 11 PB | 1:22:22 | 59.57 | 11mi |
| 25 Jun | Tees Barrage parkrun | 21:14 | 62.35 | 5km |
| 19 Jun | Newton Aycliffe 10k SB | 42:13 | 63.67 | 10km |
| 24 Apr | Stockton Duathlon - Sprint distance | 20:37 / 37:14 /10:25 | 0.00 | 0km/23.1km/7.5km |
| 2 Apr | Tees Barrage parkrun | 21:30 | 61.58 | 5km |
| 27 Feb | Bradford parkrun | 20:40 | 64.06 | 5km |
| 2015 | Result | WAVA | Distance | |
| 7 Nov | Tees Barrage parkrun | 21:02 | 62.94 | 5km |
| 3 Oct | Tees Barrage parkrun | 21:13 | 62.40 | 5km |
| 19 Sep | Bradford parkrun SB | 20:51 | 63.04 | 5km |
| 1 Aug | Tees Barrage parkrun | 21:59 | 59.79 | 5km |
| 2011 | Result | WAVA | Distance | |
| 29 Oct | Albert parkrun, Middlesbrough SB | 19:32 | 66.20 | 5km |
| 18 Sep | Maui Marathon SB | 4:39:26 | 43.51 | 26.2mi |
| 6 Jul | Pitstop 10K SB | 39:50 | 66.38 | 10km |
| 12 Jun | Redcar Half Marathon | 1:30:08 | 64.33 | 13.1mi |
| 2 May | Tees Barrage 10k | 40:53 | 64.67 | 10km |
| 27 Mar | Hartlepool Marina 5 PB | 32:01 | 65.92 | 5mi |
| 23 Jan | Brass Monkey Half Marathon PB | 1:28:25 | 65.58 | 13.1mi |
| 2010 | Result | WAVA | Distance | |
| 5 Sep | Middlesbrough Tees Pride 10K PB | 39:50 | 66.30 | 10km |
| 8 Aug | Darlington 10k | 40:24 | 65.37 | 10km |
| 13 Jun | Redcar Half Marathon | 1:33:34 | 61.96 | 13.1mi |
| 16 May | Middlesbrough Tees Pride 5k | 19:56 | 64.54 | 5km |
| 28 Mar | Hartlepool Marina 5 SB | 32:17 | 65.29 | 5mi |
| 21 Mar | Epilepsy Action Bradford 10k | 40:28 | 65.26 | 10km |
| 13 Mar | Albert parkrun, Middlesbrough SB | 19:31 | 65.91 | 5km |
| 20 Feb | Albert parkrun, Middlesbrough | 19:36 | 65.63 | 5km |
| 6 Feb | Albert parkrun, Middlesbrough | 20:29 | 62.80 | 5km |
| 24 Jan | Brass Monkey Half Marathon SB | 1:29:25 | 64.84 | 13.1mi |
| 2009 | Result | WAVA | Distance | |
| 18 Oct | Bradford City Run PB | 1:09:04 | 63.34 | 10mi |
| 6 Sep | Middlesbrough Tees Pride 10k SB | 42:14 | 62.51 | 10km |
| 9 Aug | Darlington 10K | 45:53 | 57.54 | 10km |
| 2008 | Result | WAVA | Distance | |
| 19 Oct | Amsterdam Marathon PB | 3:49:43 | 52.92 | 26.2mi |
| 5 Oct | Great North Run SB | 1:36:05 | 60.34 | 13.1mi |
| 10 Aug | Darlington 10k SB | 42:31 | 62.09 | 10km |
| 2002 | Result | WAVA | Distance | |
| 28 Apr | Sheffield Half Marathon SB | 1:40:36 | 57.63 | 13.1mi |
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 | 85 | 62 | 72 | 50 | 27 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 297 |
| 2024 | 203 | 238 | 251 | 226 | 35 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 952 |
| 2023 | 12 | 2 | 22 | 28 | 28 | 44 | 41 | 63 | 65 | 56 | 62 | 62 | 484 |
| 2023 | 148 | 185 | 211 | 193 | 131 | 126 | 119 | 140 | 158 | 118 | 196 | 108 | 1835 |
| 2022 | 0 | 0 | 0 | 7 | 15 | 8 | 0 | 3 | 2 | 6 | 4 | 9 | 54 |
| 2022 | 145 | 132 | 116 | 175 | 221 | 232 | 186 | 162 | 133 | 202 | 202 | 169 | 2072 |
| 2021 | 9 | 12 | 18 | 5 | 3 | 0 | 1 | 4 | 0 | 0 | 3 | 0 | 54 |
| 2021 | 213 | 193 | 233 | 240 | 312 | 84 | 57 | 184 | 210 | 100 | 158 | 105 | 2089 |
| 2020 | 40 | 11 | 15 | 0 | 0 | 19 | 13 | 10 | 6 | 12 | 10 | 12 | 148 |
| 2020 | 195 | 183 | 187 | 165 | 179 | 153 | 197 | 241 | 166 | 153 | 183 | 135 | 2137 |
| 2019 | 27 | 36 | 37 | 51 | 36 | 45 | 32 | 44 | 30 | 15 | 22 | 17 | 393 |
| 2019 | 2.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.5 |
| 2019 | 156 | 129 | 196 | 154 | 151 | 178 | 140 | 155 | 181 | 177 | 101 | 155 | 1873 |
| 2019 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
| 2018 | 40 | 34 | 34 | 39 | 38 | 39 | 24 | 62 | 28 | 41 | 38 | 27 | 446 |
| 2018 | 0 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 |
| 2018 | 136 | 70 | 116 | 132 | 146 | 179 | 139 | 128 | 146 | 150 | 140 | 167 | 1649 |
| 2018 | 0 | 0 | 0 | 0 | 56 | 56 | 53 | 0 | 18 | 33 | 38 | 14 | 268 |
| 2017 | 35 | 22 | 27 | 27 | 40 | 33 | 38 | 40 | 35 | 30 | 45 | 26 | 395 |
| 2017 | 0.5 | 1.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.1 |
| 2017 | 79 | 47 | 101 | 139 | 145 | 159 | 142 | 140 | 112 | 41 | 103 | 51 | 1259 |
| 2017 | 8 | 17 | 81 | 111 | 59 | 29 | 29 | 72 | 71 | 98 | 44 | 13 | 632 |
| 2016 | 25 | 56 | 27 | 43 | 48 | 45 | 32 | 35 | 34 | 36 | 26 | 25 | 431 |
| 2016 | 1.2 | 0.7 | 0.5 | 0 | 0.6 | 0 | 0.6 | 0 | 1 | 1.2 | 0.9 | 0.5 | 7.2 |
| 2016 | 15 | 41 | 21 | 51 | 64 | 80 | 100 | 90 | 75 | 108 | 109 | 58 | 812 |
| 2016 | 96 | 121 | 65 | 198 | 251 | 137 | 146 | 81 | 132 | 144 | 76 | 21 | 1467 |
| 2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 7 |
| 2015 | 11 | 3 | 28 | 36 | 50 | 58 | 68 | 55 | 30 | 62 | 64 | 46 | 512 |
| 2014 | 5 | 5 | 17 | 8 | 12 | 16 | 33 | 18 | 27 | 32 | 47 | 18 | 237 |
| 2013 | 10 | 2 | 11 | 19 | 19 | 19 | 31 | 35 | 31 | 25 | 24 | 0 | 226 |
| 2012 | 43 | 15 | 36 | 20 | 40 | 10 | 37 | 28 | 30 | 40 | 9 | 0 | 309 |
| 2011 | 92 | 77 | 96 | 131 | 102 | 110 | 95 | 112 | 58 | 32 | 5 | 25 | 934 |
| 2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 134 | 16 | 48 | 63 | 59 | 321 |
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Tue 16th Apr
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Wed 17th Apr
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Thu 18th Apr
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Fri 19th Apr
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Sat 20th Apr
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Sun 21st Apr
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Mon 22nd Apr
Apr 22
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0mi,
10:00Cross - Strength
Plank / core / squats / stretching
 Add a comment
5.5mi,
43:27Run - Steady-State
1) 0mi - 8:44(0/mi)
2) 1.06mi - 7:13(6:48/mi) 81/90rpm 6.91/7.76mph 3) 1.06mi - 7:03(6:38/mi) 81/90rpm 6.91/7.76mph 4) 1.06mi - 7:01(6:37/mi) 81/90rpm 6.91/7.76mph 5) 2.99mi - 9:11(3:04/mi) 85/97rpm 8.48/9.93mph 6) 1.4mi - 4:14(3:01/mi) 81/90rpm 6.45/8.66mph Add a comment
1.7mi,
30:25Walk - Commute
1) 1mi - 17:31(17:31/mi) 106/168rpm
2) 0.74mi - 12:53(17:29/mi) 105/164rpm Add a comment
1.6mi,
25:42Walk - Commute
1) 1mi - 16:49(16:49/mi) 109/122rpm
2) 0.56mi - 8:52(15:54/mi) 109/120rpm Add a comment |
6.5mi,
1:03:18 Run - Hill Work
1) 0mi - 8:25(0/mi)
2) 0mi - 8:19(0/mi) 3) 0.09mi - 54(9:59/mi) 69/93rpm 6.01/8.05mph 4) 0.09mi - 1:20(14:31/mi) 72/89rpm 4.13/6.13mph 5) 0.09mi - 59(10:52/mi) 76/88rpm 5.52/7.4mph 6) 0.09mi - 1:25(15:32/mi) 66/87rpm 3.86/6.08mph 7) 0.09mi - 1:01(11:28/mi) 76/91rpm 5.23/7.09mph 8) 0.09mi - 1:22(14:53/mi) 69/92rpm 4.03/5.99mph 9) 0.08mi - 51(11:01/mi) 76/89rpm 5.44/6.69mph 10) 0.08mi - 1:15(15:28/mi) 67/92rpm 3.88/6.08mph 11) 0.09mi - 58(10:51/mi) 76/92rpm 5.53/7.47mph 12) 0.09mi - 1:36(17:21/mi) 63/93rpm 3.46/5.61mph 13) 0.09mi - 57(10:50/mi) 75/87rpm 5.54/7.09mph 14) 0.09mi - 9:22(1:46:15/mi) 75/87rpm 5.54/7.09mph 15) 0.09mi - 9:11(1:44:05/mi) 75/87rpm 5.54/7.09mph 16) 2.8mi - 4:48(1:43/mi) 80/92rpm 6.25/7.05mph Add a comment
1.7mi,
27:56Walk - Commute
1) 1mi - 19:04(19:04/mi) 107/124rpm
2) 0.68mi - 11:36(17:11/mi) 109/126rpm Add a comment
1.7mi,
27:38Walk - Commute
1) 1mi - 16:38(16:38/mi) 109/124rpm
2) 0.68mi - 10:59(16:14/mi) 108/120rpm Add a comment |
1.3mi,
10:20 Run - Easy
1) 0mi - 8:10(0/mi)
2) 0mi - 2:09(0/mi) Add a comment
5mi,
42:27Run - Easy
1) 0mi - 8:21(0/mi)
2) 0mi - 8:10(0/mi) 3) 0mi - 8:20(0/mi) 4) 0mi - 8:29(0/mi) 5) 0mi - 8:46(0/mi) 6) 0mi - 19(0/mi) Add a comment
1.3mi,
19:08Walk - General
1) 1mi - 14:44(14:44/mi) 113/142rpm
2) 0.27mi - 4:23(16:25/mi) 109/124rpm Add a comment |
1.3mi,
10:59 Run - Easy
1) 0mi - 8:41(0/mi)
2) 0mi - 2:18(0/mi) Add a comment
8.2mi,
1:21:34Run - General
1) 0mi - 9:59(0/mi)
2) 0mi - 10:43(0/mi) 3) 0mi - 9:11(0/mi) 4) 0mi - 9:41(0/mi) 5) 0mi - 10:16(0/mi) 6) 0mi - 10:51(0/mi) 7) 0mi - 8:56(0/mi) 8) 0mi - 10:31(0/mi) 9) 0mi - 1:26(0/mi) Add a comment
1.2mi,
10:19Run - Easy
1) 0mi - 8:28(0/mi)
2) 0mi - 1:50(0/mi) Add a comment
1.7mi,
28:03Walk - Commute
1) 1mi - 16:17(16:17/mi) 109/122rpm
2) 0.74mi - 11:45(15:59/mi) 109/122rpm Add a comment
1.7mi,
26:21Walk - Commute
1) 1mi - 16:03(16:03/mi) 109/126rpm
2) 0.65mi - 10:16(15:45/mi) 110/126rpm Add a comment |
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|
3mi,
26:02 Run - Easy
1) 0mi - 8:38(0/mi)
2) 0mi - 8:23(0/mi) 3) 0mi - 8:53(0/mi) 4) 0mi - 7(0/mi) Add a comment
1.3mi,
20:50Walk - General
1) 1mi - 15:45(15:45/mi) 108/124rpm
2) 0.31mi - 5:04(16:29/mi) 106/122rpm Add a comment |
1.3mi,
11:06 Run - Easy
1) 0mi - 8:46(0/mi)
2) 0mi - 2:20(0/mi) Add a comment
8.3mi,
1:43:21Run - Easy
1) 0mi - 14:36(0/mi)
2) 0mi - 12:33(0/mi) 3) 0mi - 11:46(0/mi) 4) 0mi - 9:28(0/mi) 5) 0mi - 10:32(0/mi) 6) 0mi - 10:24(0/mi) 7) 0mi - 20:08(0/mi) 8) 0mi - 10:49(0/mi) 9) 0mi - 3:05(0/mi) Add a comment
1.3mi,
11:14Run - Easy
1) 0mi - 8:46(0/mi)
2) 0mi - 2:27(0/mi) Add a comment
1.7mi,
25:47Walk - Commute
1) 1mi - 15:18(15:18/mi) 114/130rpm
2) 0.7mi - 10:28(14:56/mi) 113/130rpm Add a comment |
|
Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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Fri 26th Apr
Apr 26
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Sat 27th Apr
Apr 27
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Sun 28th Apr
Apr 28
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Mon 29th Apr
Apr 29
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|
3.1mi,
24:29 Run - Progressive
1) 0mi - 8:56(0/mi)
2) 0mi - 7:50(0/mi) 3) 0mi - 7:08(0/mi) 4) 0mi - 35(0/mi) Add a comment
1.7mi,
33:52Walk - Commute
1) 1mi - 28:01(28:01/mi) 103/118rpm
2) 0.72mi - 12:22(17:12/mi) 106/118rpm Add a comment
1.7mi,
25:25Walk - Commute
1) 1mi - 15:19(15:19/mi) 114/128rpm
2) 0.65mi - 10:05(15:34/mi) 112/124rpm Add a comment |
1.2mi,
11:20 Run - Easy
1) 0mi - 9:02(0/mi)
2) 0mi - 2:17(0/mi) Add a comment
1.5mi,
41:52Walk - General
1) 1mi - 27:21(27:21/mi) 94/220rpm
2) 0.49mi - 14:30(29:20/mi) 91/116rpm Add a comment
1mi,
9:06Run - Easy
1) 0.99mi - 9:05(9:10/mi) 159/172rpm
Add a comment
1.3mi,
21:29Walk - General
1) 1mi - 16:11(16:11/mi) 109/126rpm
2) 0.31mi - 5:16(16:44/mi) 105/118rpm Add a comment |
1.3mi,
34:58 Walk - General
1) 1mi - 24:59(24:59/mi) 92/110rpm
2) 0.27mi - 9:58(36:29/mi) 88/102rpm Add a comment
0.9mi,
7:51Run - Easy
1) 0.91mi - 7:50(8:36/mi) 164/190rpm
Add a comment |
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|
60.8mi,
16:42:46 Run - Race
1) 0mi - 11:18(0/mi)
2) 0mi - 10:28(0/mi) 3) 0mi - 19:11(0/mi) 4) 0mi - 20:09(0/mi) 5) 0mi - 9:03(0/mi) 6) 0mi - 9:23(0/mi) 7) 0mi - 10:37(0/mi) 8) 0mi - 25:04(0/mi) 9) 0mi - 11:38(0/mi) 10) 0mi - 10:13(0/mi) 11) 0mi - 11:11(0/mi) 12) 0mi - 22:10(0/mi) 13) 0mi - 23:11(0/mi) 14) 0mi - 10:03(0/mi) 15) 0mi - 11:27(0/mi) 16) 0mi - 15:08(0/mi) 17) 0mi - 12:15(0/mi) 18) 0mi - 11:12(0/mi) 19) 0mi - 18:03(0/mi) 20) 0mi - 9:55(0/mi) 21) 0mi - 20:36(0/mi) 22) 0mi - 16:18(0/mi) 23) 0mi - 13:46(0/mi) 24) 0mi - 21:47(0/mi) 25) 0mi - 13:45(0/mi) 26) 0mi - 10:32(0/mi) 27) 0mi - 31:54(0/mi) 28) 0mi - 19:13(0/mi) 29) 0mi - 18:10(0/mi) 30) 0mi - 12:09(0/mi) 31) 0mi - 23:41(0/mi) 32) 0mi - 16:25(0/mi) 33) 0mi - 12:53(0/mi) 34) 0mi - 10:58(0/mi) 35) 0mi - 17:41(0/mi) 36) 0mi - 14:19(0/mi) 37) 0mi - 28:08(0/mi) 38) 0mi - 9:26(0/mi) 39) 0mi - 9:34(0/mi) 40) 0mi - 9:32(0/mi) 41) 0mi - 13:35(0/mi) 42) 0mi - 22:41(0/mi) 43) 0mi - 23:35(0/mi) 44) 0mi - 16:52(0/mi) 45) 0mi - 11:55(0/mi) 46) 0mi - 31:10(0/mi) 47) 0mi - 22:49(0/mi) 48) 0mi - 17:23(0/mi) 49) 0mi - 20:16(0/mi) 50) 0mi - 17:36(0/mi) 51) 0mi - 34:29(0/mi) 52) 0mi - 22:16(0/mi) 53) 0mi - 20:06(0/mi) 54) 0mi - 15:34(0/mi) 55) 0mi - 20:44(0/mi) 56) 0mi - 15:05(0/mi) 57) 0mi - 14:29(0/mi) 58) 0mi - 13:38(0/mi) 59) 0mi - 15:26(0/mi) 60) 0mi - 11:21(0/mi) 61) 0mi - 9:20(0/mi) Add a comment |
1.3mi,
35:28 Walk - General
1) 1mi - 26:24(26:24/mi) 87/100rpm
2) 0.3mi - 9:03(29:48/mi) 87/100rpm Add a comment |
1.8mi,
32:33 Walk - Commute
1) 1mi - 28:24(28:24/mi) 103/118rpm
2) 0.77mi - 14:05(18:13/mi) 105/118rpm Add a comment |
|
Tue 30th Apr
Apr 30
|
Wed 1st May
May 1
|
Thu 2nd May
May 2
|
Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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Mon 6th May
May 6
|
|
1.3mi,
23:34 Walk - General
1) 1mi - 17:32(17:32/mi) 105/118rpm
2) 0.34mi - 6:01(17:37/mi) 105/116rpm Add a comment
1mi,
17:03Walk - General
1) 0.97mi - 17:02(17:38/mi) 107/122rpm
Add a comment
1.1mi,
19:08Walk - Commute
1) 1mi - 17:12(17:12/mi) 104/132rpm
2) 0.1mi - 1:55(18:44/mi) 102/110rpm Add a comment |
1.8mi,
34:18 Walk - General
1) 1mi - 20:40(20:40/mi) 107/190rpm
2) 0.84mi - 13:37(16:11/mi) 107/122rpm Add a comment
1.4mi,
36:29Walk - General
1) 1mi - 25:03(25:03/mi) 94/122rpm
2) 0.38mi - 11:25(30:26/mi) 94/180rpm Add a comment
1mi,
16:13Walk - General
1) 0.98mi - 16:12(16:31/mi) 109/156rpm
Add a comment
1.3mi,
22:09Walk - General
1) 1mi - 16:25(16:25/mi) 109/120rpm
2) 0.31mi - 5:43(18:31/mi) 104/118rpm Add a comment |
1.4mi,
36:04 Walk - General
1) 1mi - 26:38(26:38/mi) 92/112rpm
2) 0.42mi - 9:25(22:14/mi) 97/114rpm Add a comment
0.7mi,
19:30Walk - General
1) 0.69mi - 19:29(28:26/mi) 86/178rpm
Add a comment
1.3mi,
24:32Walk - General
1) 1mi - 17:59(17:59/mi) 109/130rpm
2) 0.34mi - 6:32(19:27/mi) 101/116rpm Add a comment |
2.1mi,
19:44 Run - Easy
1) 0mi - 9:28(0/mi)
2) 0mi - 9:24(0/mi) 3) 0mi - 52(0/mi) Add a comment
1.7mi,
30:18Walk - Commute
1) 1mi - 17:23(17:23/mi) 106/120rpm
2) 0.73mi - 12:54(17:44/mi) 103/116rpm Add a comment
1.7mi,
27:23Walk - Commute
1) 1mi - 16:26(16:26/mi) 108/128rpm
2) 0.7mi - 10:56(15:42/mi) 109/126rpm Add a comment |
1mi,
26:02 Walk - General
1) 0.99mi - 26:00(26:15/mi) 93/116rpm
Add a comment
1.4mi,
22:51Walk - General
1) 1mi - 16:42(16:42/mi) 107/124rpm
2) 0.36mi - 6:07(17:04/mi) 106/124rpm Add a comment |
4mi,
35:12 Run - Easy
1) 0mi - 8:59(0/mi)
2) 0mi - 8:46(0/mi) 3) 0mi - 8:49(0/mi) 4) 0mi - 8:37(0/mi) Add a comment
1.3mi,
24:37Walk - General
1) 1mi - 18:45(18:45/mi) 100/114rpm
2) 0.33mi - 5:51(17:59/mi) 102/120rpm Add a comment
1.2mi,
48:03Walk - General
1) 1mi - 41:24(41:24/mi) 82/100rpm
2) 0.15mi - 6:38(45:18/mi) 79/90rpm Add a comment
0.8mi,
20:09Walk - General
1) 0.79mi - 20:08(25:20/mi) 93/114rpm
Add a comment |
4.4mi,
39:12 Run - Easy
1) 0mi - 9:03(0/mi)
2) 0mi - 8:51(0/mi) 3) 0mi - 8:57(0/mi) 4) 0mi - 8:54(0/mi) 5) 0mi - 3:26(0/mi) Add a comment
1.2mi,
21:04Walk - General
1) 1mi - 17:58(17:58/mi) 101/116rpm
2) 0.17mi - 3:05(18:24/mi) 101/112rpm Add a comment
0.8mi,
40:30Walk - General
1) 0.82mi - 40:29(49:15/mi) 107/310rpm
Add a comment
2.7mi,
1:06:35Walk - General
1) 1mi - 27:25(27:25/mi) 94/116rpm
2) 1mi - 23:48(23:48/mi) 91/106rpm 3) 0.71mi - 15:21(21:46/mi) 96/110rpm Add a comment |
|
Tue 7th May
May 7
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Wed 8th May
May 8
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Thu 9th May
May 9
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Fri 10th May
May 10
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Sat 11th May
May 11
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Sun 12th May
May 12
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Mon 13th May
May 13
|
|
5.4mi,
47:18 Run - Easy
1) 0mi - 8:51(0/mi)
2) 0mi - 8:35(0/mi) 3) 0mi - 8:42(0/mi) 4) 0mi - 9:09(0/mi) 5) 0mi - 8:49(0/mi) 6) 0mi - 3:11(0/mi) Add a comment
1.7mi,
27:32Walk - General
1) 1mi - 16:02(16:02/mi) 110/122rpm
2) 0.7mi - 11:29(16:29/mi) 108/152rpm Add a comment |
1.3mi,
10:39 Run - Easy
1) 0mi - 8:20(0/mi)
2) 0mi - 2:19(0/mi) Add a comment
5mi,
44:29Run - Easy
1) 0mi - 8:48(0/mi)
2) 0mi - 8:41(0/mi) 3) 0mi - 8:49(0/mi) 4) 0mi - 8:53(0/mi) 5) 0mi - 8:52(0/mi) 6) 0mi - 25(0/mi) Add a comment
1mi,
15:37Walk - General
1) 0.99mi - 15:36(15:46/mi) 111/120rpm
Add a comment
1.7mi,
26:23Walk - General
1) 1mi - 15:27(15:27/mi) 114/138rpm
2) 0.7mi - 10:54(15:32/mi) 110/126rpm Add a comment |
1.1mi,
10:11 Run - Easy
1) 0mi - 8:57(0/mi)
2) 0mi - 1:14(0/mi) Add a comment
4.6mi,
38:19Run - Easy
1) 0mi - 8:20(0/mi)
2) 0mi - 8:05(0/mi) 3) 0mi - 8:19(0/mi) 4) 0mi - 8:22(0/mi) 5) 0mi - 5:12(0/mi) Add a comment |
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2mi,
18:53 Run - Warm Up
1) 0mi - 9:59(0/mi)
2) 0mi - 8:53(0/mi) Add a comment
3mi,
20:27Run - parkrun
1) 0mi - 6:42(0/mi)
2) 0mi - 6:57(0/mi) 3) 0mi - 6:48(0/mi) Add a comment
1.9mi,
15:47Run - Warm Up
1) 0mi - 8:36(0/mi)
2) 0.03mi - 12(6:24/mi) 85/94rpm 9.38/9.57mph 3) 0.05mi - 25(8:34/mi) 81/87rpm 7.01/9.78mph 4) 0.04mi - 15(6:52/mi) 87/97rpm 8.73/9.28mph 5) 0.05mi - 32(10:17/mi) 82/92rpm 5.84/8.63mph 6) 0.06mi - 21(5:51/mi) 87/95rpm 10.25/10.65mph 7) 0.2mi - 1:46(8:54/mi) 81/91rpm 6.74/10.11mph 8) 0.1mi - 38(6:25/mi) 87/93rpm 9.34/9.62mph Add a comment |
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