Mr G - #thatrunguy

Last on at 4pm, 16th Dec 2024

M55 West Midlands

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Recent Training
19th Dec	General	6.2mi	1:15:31
18th Dec	General	5.2mi	44:57
16th Dec	General	6.1mi	1:13:49
13th Dec	General	1.5mi	34:01
12th Dec	General	6.3mi	1:09:42

Planned Races	Show more
The Winter Run to the Castle 50K ish	11th Jan
Great Welsh Marathon	16th Mar
Ultra in The Blackcountry	30th Mar
The Norfolk Marathon	13th Apr
Shakespeare Marathon	27th Apr

12 Month Benchmarks	Run	Bike
Mile	6:44	55
5k	21:25	5:58
5mi	36:56	10:14
10k	46:05	13:05
10mi	1:14:44	42:48
Half	1:38:57	1:11:41
20mi	2:34:37	2:17:25
Mara	3:22:36	3:21:36
50k	4:26:06	0
40mi	12:13:04	0
75k	14:36:29	0
50mi	16:06:02	0

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Best Times
Best WAVA

Dist	Races	1984	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	8										20:52 66.82		19:31 72.54					22:28 65.55							27:25 56.91	19:31 6:17/mi	72.54
6km	2													25:41 67.04												25:41 6:53/mi	67.04
7km	1																							54:02 40.18		54:02 12:25/mi	40.18
5mi	14							32:59 66.60			32:29 69.22		38:01 60.57	36:10 64.18	37:19 62.71		33:09 71.77	33:35 71.43	37:46 64.05	34:05 71.58			35:03 70.81			32:29 6:30/mi	71.77
5.6mi	1										36:47 68.63															36:47 6:34/mi	68.63
6mi	19			42:00 61.45	39:50 65.11			47:16 56.39	46:53 57.30	41:47 64.80	40:53 66.76					45:02 63.13	1:18:37 36.47	47:40 60.66	1:19:38 36.62	50:36 58.13		46:15:00 1.08	48:58:00 1.03	1:15:15 40.48	1:42:09 30.09	39:50 6:38/mi	66.76
10km	58		43:34 61.15		50:09 53.90	41:03 66.27	41:46 65.60		42:07 66.08		38:32 73.38	38:51 73.38	39:20 73.07	40:55 70.82		40:03 73.56	40:22 73.60	32:57 90.17	50:55 59.35	48:00 63.50	42:02 72.52		43:12 72.44	43:59 71.79	47:22 67.26	32:57 5:18/mi	90.17
6.5mi	3										43:18 68.50			41:58 71.84		44:38 68.67										41:58 6:27/mi	71.84
7mi	11							50:49 61.63	45:02 69.55	50:50 62.60	47:59 66.85	47:24 68.23	49:25 65.98	48:39 67.57												45:02 6:26/mi	69.55
12km	1				51:41 63.41																					51:41 6:56/mi	63.41
8mi	17			2:33:00 22.95	2:01:59 28.94	1:40:00 35.30	1:53:25 31.54		2:15:27 26.83	1:56:19 31.50	2:01:00 30.52	54:33 67.70	1:06:02 56.85	2:12:00 28.68												54:33 6:49/mi	67.70
14km	1						59:00 66.21																			59:00 6:47/mi	66.21
9mi	2						1:00:49 66.56					59:08 71.26														59:08 6:34/mi	71.26
15km	2															2:00:00 37.67		2:10:00 35.07								2:00:00 12:52/mi	37.67
10mi	19			1:10:13 63.24			1:06:06 68.42	1:08:08 66.89			1:02:48 74.36		2:04:51 38.02	1:17:20 61.39			1:19:06 61.56	1:09:42 70.46	1:23:18 59.47		1:22:35 61.05	1:10:25 72.88	1:17:25 66.89	1:24:07 62.13		1:02:48 6:17/mi	74.36
10.5mi	1										1:55:12 42.66															1:55:12 10:58/mi	42.66
11mi	5					1:24:44 58.56	1:21:58 60.95																			1:21:58 7:27/mi	60.95
11.1mi	1																			1:37:54 57.29						1:37:54 8:51/mi	57.29
13mi	1						1:41:07 58.28																			1:41:07 7:47/mi	58.28
13.1mi	85					1:42:00 58.22	1:28:36 67.49	1:30:23 66.15	1:25:34 70.41	1:30:57 67.33	1:25:30 72.22	1:26:10 71.66		1:26:03 72.96		1:27:54 73.28	1:33:20 69.62	1:31:34 70.96	1:36:23 68.61	1:35:24 69.94	2:01:01 55.13	1:34:40 71.77	1:33:28 73.35	1:37:33 70.28	1:58:00 59.19	1:25:30 6:32/mi	73.35
13.1mi	1																						1:36:36 71.03			1:36:36 7:22/mi	71.03
14mi	1										1:42:50 64.46															1:42:50 7:21/mi	64.46
15mi	1																								4:15:00 31.64	4:15:00 17:00/mi	31.64
30km	2																4:30:34 35.00		3:14:00 49.68							3:14:00 10:24/mi	49.68
19mi	2																				4:07:42 40.08		2:30:52 67.01			2:30:52 7:56/mi	67.01
20mi	1											2:07:17 76.28														2:07:17 6:22/mi	76.28
22mi	1																								4:07:08 49.22	4:07:08 11:14/mi	49.22
26.2mi	37	4:04:44 50.09	4:04:04 50.08						3:33:16 59.23			3:14:07 67.25		3:29:52 63.26	8:24:00 26.57	5:07:23 43.94	3:22:33 67.27	3:29:38 65.56				3:46:29 62.90	3:22:37 70.31	3:34:39 67.59	3:24:58 70.79	3:14:07 7:25/mi	70.79
28mi	2																			7:21:01 34.42					3:57:00 66.42	3:57:00 8:28/mi	66.42
30mi	1																		2:45:35 98.76							2:45:35 5:31/mi	98.76
50km	1																								5:10:55 57.39	5:10:55 10:00/mi	57.39
33mi	1																								4:44:09 67.88	4:44:09 8:37/mi	67.88
40mi	1																	9:25:05 41.10								9:25:05 14:08/mi	41.10
42mi	2																			5:53:00 71.05						5:53:00 8:24/mi	71.05
50mi	6												23:20:00 20.73						23:15:00 21.91	23:10:00 22.19			22:21:00 23.63	21:49:00 24.44	16:22:00 32.88	16:22:00 19:38/mi	32.88
100mi	1																						23:12:36 56.40			23:12:36 13:56/mi	56.40
340mi	1																53:11:00 30.91									53:11:00 9:23/mi	30.91

Date	Planned Races			Distance
18 May	Worcester Marathon Confirmed			26.2mi
27 Apr	Shakespeare Marathon Confirmed			26.2mi
13 Apr	The Norfolk Marathon Confirmed			26.2mi
30 Mar	Ultra in The Blackcountry			33mi
16 Mar	Great Welsh Marathon Confirmed			26.2mi
11 Jan	The Winter Run to the Castle 50K ish Confirmed			50km
2024		Result	WAVA	Distance
1 Dec	The Worcester Ring Run PB	4:07:08	49.22	22mi
24 Nov	The Big Bird Run	28:34	54.62	5km
17 Nov	Action Heart Tuff Un SB	1:42:09	30.09	6mi
20 Oct	Bridge North 10k SB	47:22	67.26	10km
13 Oct	Manchester Half Marathon	2:58:24	39.15	13.1mi
5 Oct	The Longmynd Hike PB	16:22:00	32.88	50mi
15 Sep	Worcester City Runs	1:09:00	46.18	10km
8 Sep	The Drop - Birmingham PB	4:15:00	31.64	15mi
21 Jul	Birmingham Running Festival	2:09:29	53.94	13.1mi
23 Jun	The Snickerton	3:46:33	64.65	26.2mi
19 Jun	Summer Dirt Run 1 - Kinver Edge SB	27:25	56.91	5km
15 Jun	Salomon Trail Marathon Wales (Full)	4:44:59	51.39	26.2mi
26 May	Edinburgh Marathon	3:33:00	68.76	26.2mi
19 May	Worcester Marathon	3:51:00	63.40	26.2mi
5 May	AJ Bell Great Birmingham run SB	1:58:00	59.19	13.1mi
1 May	DK 10k	47:37	66.91	10km
28 Apr	The Norfolk Marathon	3:29:16	69.99	26.2mi
21 Apr	Shakespeare Marathon	6:04:16	40.21	26.2mi
14 Apr	Manchester Marathon SB	3:24:58	70.79	26.2mi
24 Mar	Wolverhampton 10k	51:29	61.33	10km
10 Mar	Ultra in The Blackcountry PB	4:44:09	67.88	33mi
17 Feb	Winter Railway 28 PB	3:57:00	66.42	28mi
13 Jan	The Winter Run to the Castle 50K ish PB	5:10:55	57.39	50km
2023		Result	WAVA	Distance
17 Dec	Sale Water Park Marathon SB	3:34:39	67.59	26.2mi
10 Dec	Sneyd Strider's Pudding Run 10m SB	1:24:07	62.13	10mi
26 Nov	Action Heart Tuff Un SB	1:15:15	40.48	6mi
28 Oct	Snowdonia Marathon	3:44:22	64.67	26.2mi
7 Oct	The Longmynd Hike SB	21:49:00	24.44	50mi
1 Oct	Leicester Half Marathon	1:40:34	68.81	13.1mi
10 Sep	Great North Run	2:33:55	44.96	13.1mi
3 Sep	BCT - Black Country Triathletes September Sprint Triathlon	1:19:21		400m/12mi/5km
27 Aug	Spitfire 10k	43:33:00	1.21	10km
6 Aug	Birmingham Run	1:11:55	43.91	10km
16 Jul	Wye Valley Tunnel Run - Half Marathon	1:40:25	68.91	13.1mi
1 Jul	Birmingham Black country Half Marathon	1:43:21	66.96	13.1mi
21 May	Worcester Marathon	4:16:00	56.68	26.2mi
7 May	Great Birmingham Run	1:42:16	67.67	13.1mi
3 May	DK 10k SB	43:59	71.79	10km
16 Apr	Manchester Marathon	3:48:30	62.91	26.2mi
2 Apr	Great Welsh Half Marathon	2:39:12	43.07	13.1mi
26 Mar	Ironbridge Half Marathon SB	1:37:33	70.28	13.1mi
4 Mar	The Groundhog Marathon - half	1:40:37	68.14	13.1mi
5 Feb	Stourbridge Stagger PB	54:02	40.18	7km
2022		Result	WAVA	Distance
11 Dec	Sneyd Strider's 10m Pudding Run SB	1:17:25	66.89	10mi
20 Nov	Action Heart Tuff Un SB	48:58:00	1.03	6mi
9 Oct	Manchester Half Marathon	2:53:28	39.52	13.1mi
1 Oct	The Longmynd Hike SB	22:21:00	23.63	50mi
4 Sep	Worcester City Runs Half Marathon PB	1:36:36	71.03	13.11mi
28 Aug	Spitfire 10K SB	43:12	72.44	10km
23 Jul	Paul's 100 Smiley Miles PB	23:12:36	56.40	100mi
3 Jul	July the Turd (7 mile, 14 mile and 26.2 Mile)	3:43:34	64.30	26.2mi
22 May	Worcester Marathon	4:03:37	59.01	26.2mi
4 May	DK 10k	42:38:00	1.22	10km
1 May	Great Birmingham Run SB	1:33:28	73.35	13.1mi
3 Apr	Manchester Marathon SB	3:22:37	70.31	26.2mi
27 Mar	Wolverhampton 10k Inaugural.	43:42	70.98	10km
20 Mar	Stafford Half Marathon	1:37:32	69.66	13.1mi
19 Feb	Winter Railway 3/4 Marathon PB	2:30:52	67.01	19mi
11 Feb	Darwin Day Marathon/Half/10k	3:26:37	68.95	26.2mi
6 Feb	Stourbridge Stagger	1:24:33	60.70	10mi
2 Jan	West Bromwich Winter Warmer SB	35:03	70.81	5mi
2021		Result	WAVA	Distance
12 Dec	Sneyd Striders Christmas Pudding Run (10 Mile) SB	1:10:25	72.88	10mi
21 Nov	Action Heart Tuff Un SB	46:15:00	1.08	6mi
7 Nov	Ironbridge Half Marathon	1:36:09	70.66	13.1mi
17 Oct	Birmingham Run	1:37:01	70.03	13.1mi
10 Oct	Manchester Marathon SB	3:46:29	62.90	26.2mi
12 Sep	Great North Run	2:25:41	46.64	13.1mi
5 Sep	Worcester City Half Marathon SB	1:34:40	71.77	13.1mi
3 Jul	Birmingham Black Country Half Marathon	1:37:27	69.72	13.1mi
2020		Result	WAVA	Distance
15 Feb	Winter Railway 3/4 Marathon SB	4:07:42	40.08	19mi
8 Feb	Birmingham Winter Warmer 10k SB	42:02	72.52	10km
2 Feb	Stourbridge Stagger SB	1:22:35	61.05	10mi
18 Jan	Buff Winter Trail Half Marathon SB	2:01:01	55.13	13.1mi
2019		Result	WAVA	Distance
29 Dec	WBH Winter Warmer	36:10	67.46	5mi
15 Dec	Turkey Trot SB	34:05	71.58	5mi
7 Dec	Winter Run to the Castle	7:48:13	53.57	42mi
1 Dec	Nottingham Christmas Marathon, Half, 10k, 5k & 1 Mile SB	1:35:24	69.94	13.1mi
24 Nov	The Action Heart "Tuff-Un" SB	50:36	58.13	6mi
27 Oct	Cannock Chase Half Marathon	1:53:20	58.87	13.1mi
13 Oct	Great Birmingham Run PB	1:37:54	57.29	11.07mi
5 Oct	The Longmynd Hike SB	23:10:00	22.19	50mi
15 Sep	Worcester City Half Marathon			13.1mi
1 Sep	Carvers Wolverhampton Half Marathon	1:56:00	57.52	13.1mi
17 Aug	The Run to the Castle Ultra PB	5:53:00	71.05	42mi
19 May	Worcester Half Marathon	2:02:39	54.40	13.1mi
5 May	Dudley Trail 6-28 miles SB	7:21:01	34.42	28mi
1 May	DK 10k SB	48:00	63.50	10km
14 Apr	Birmingham 1/2 Marathon, 10k & 5k	1:40:56	65.52	13.1mi
8 Feb	Darwin Day Marathon/Half/10k	1:21:22	37.14	10km
2018		Result	WAVA	Distance
30 Dec	West Bromwich Winter Warmer	38:27	62.91	5mi
27 Dec	Sunrise to Sunset Ultra Marathon PB	2:45:35	98.76	30mi
16 Dec	Turkey Trot SB	37:46	64.05	5mi
2 Dec	Nottingham Christmas Challenge (HM Distance)	1:45:01	62.97	13.1mi
25 Nov	Suicide Six SB	1:19:38	36.62	6mi
17 Nov	Sunset to Sunrise Half Marathon	2:12:01	50.09	13.1mi
14 Oct	Great Birmingham Run SB	1:36:23	68.61	13.1mi
6 Oct	The Longmynd Hike SB	23:15:00	21.91	50mi
16 Sep	Worcester City Half Marathon	1:36:50	68.29	13.1mi
2 Sep	Wolverhampton Half Marathon	1:41:29	65.16	13.1mi
28 Jul	Tough Guy - Nettle Warrior (Original) PB	3:14:00	49.68	30km
8 Jul	Wyre Forest Trail Half	2:38:57	41.60	13.1mi
7 Jul	Birmingham Black Country Half Marathon	2:19:57	47.25	13.1mi
1 Jul	Black Country Run 10k SB	50:55	59.35	10km
24 Jun	Shifnal Half Marathon	2:13:03	49.70	13.1mi
10 Jun	Aldridge 10K	1:17:54	38.79	10km
20 May	Worcester Half Marathon	2:25:23	45.49	13.1mi
19 May	The Chillington Hall Half (aka The Brewood Half)	1:46:19	62.20	13.1mi
15 Apr	Stafford Half Marathon	1:39:03	66.17	13.1mi
8 Apr	City of Birmingham 1/2 Marathon	1:41:21	64.67	13.1mi
25 Mar	Ironbridge Half Marathon	2:20:55	46.51	13.1mi
4 Feb	Stourbridge Stagger SB	1:23:18	59.47	10mi
20 Jan	Buff Winter Trail Half Marathon	2:03:36	53.03	13.1mi
2017		Result	WAVA	Distance
17 Dec	Turkey Trot SB	33:35	71.43	5mi
9 Dec	Winter Run to the Castle PB	9:25:05	41.10	40mi
26 Nov	Suicide Six SB	47:40	60.66	6mi
11 Nov	Autumn Shakespeare	4:24:19	51.99	26.2mi
29 Oct	Coven Canter	45:05	66.46	10km
15 Oct	Birmingham International Marathon	3:44:16	61.28	26.2mi
8 Oct	Bells of Pattingham	47:41	62.84	10km
17 Sep	Worcester City Half Marathon	1:36:28	67.95	13.1mi
3 Sep	Wolverhampton Marathon	3:57:32	57.86	26.2mi
9 Jul	Wyre Forest Half Marathon	1:44:44	62.58	13.1mi
25 Jun	Shifnal Half Marathon	1:38:22	66.63	13.1mi
22 Jun	Baggeridge 5K SB	22:28	65.55	5km
11 Jun	Aldridge 10K	43:35	68.75	10km
21 May	Worcester Marathon SB	3:29:38	65.56	26.2mi
3 May	DK 10K	41:25	72.34	10km
30 Apr	Great Birmingham 10k	42:28	70.56	10km
2 Apr	City of Birmingham 1/2 Marathon	1:32:39	70.13	13.1mi
26 Mar	run for rachel 10K & 5K Charity Fun Run in aid of The Hibbs Lupus Trust PB	32:57	90.17	10km
12 Mar	Ironbridge Half Marathon SB	1:31:34	70.96	13.1mi
5 Mar	Action Heart 5 Mile Heartrun	34:12	69.56	5mi
19 Feb	Rugeley 10 miler SB	1:09:42	70.46	10mi
5 Feb	Stourbridge Stagger	2:07:37	38.48	10mi
29 Jan	Tough Guy The Original SB	2:10:00	35.07	15km
15 Jan	Four Villages Half Marathon	1:37:09	66.89	13.1mi
2016		Result	WAVA	Distance
18 Dec	Turkey Trot SB	33:09	71.77	5mi
11 Dec	Telford 10K SB	40:22	73.60	10km
27 Nov	Suicide Six SB	1:18:37	36.47	6mi
23 Oct	Leicester Marathon	3:28:40	65.29	26.2mi
16 Oct	Great Birmingham Run	1:45:11	61.78	13.1mi
9 Oct	Bells of Pattingham	50:55	66.21	7mi
2 Oct	Chester Marathon SB	3:22:33	67.27	26.2mi
25 Sep	Walsall Run 10k	42:24	70.07	10km
4 Sep	Wolverhampton Marathon	3:43:44	60.90	26.2mi
28 Aug	Sandwell Six Towns Marathon	8:11:45	27.71	26.2mi
23 Aug	PG-13 Marathon Challenge 13 Marathons in 13 Days PB	53:11:00	30.91	340mi
31 Jul	Tough Guy - Nettle Warrior (Original) SB	4:30:34	35.00	30km
2 Jul	Birmingham Black Country Half Marathon SB	1:33:20	69.62	13.1mi
18 Jun	Trail Marathon Wales	4:46:22	47.58	26.2mi
15 May	The 130th Wenlock Olympian games half marathon	1:45:00	61.89	13.1mi
4 May	DK 10K	42:55:00	1.15	10km
10 Apr	Ronnie Bowker foundation 10k. Cannon Hill Park, Birmingham	43:46	67.31	10km
20 Mar	The 38th Wrekin Fell Race	55:10	47.16	5.5mi
13 Mar	Ironbridge Half Marathon	1:35:33	67.42	13.1mi
5 Mar	Mash March Madness 10k	47:32	61.98	10km
28 Feb	Action Heart 5 Mile Heartrun	33:11	71.10	5mi
7 Feb	Stourbridge Stagger SB	1:19:06	61.56	10mi
2015		Result	WAVA	Distance
13 Dec	Telford 10K SB	40:03	73.56	10km
29 Nov	Suicide Six SB	45:02	63.13	6mi
18 Oct	Great Birmingham Run SB	1:27:54	73.28	13.1mi
11 Oct	Bells of Pattingham	50:13	66.57	7mi
19 Sep	Birmingham Canal Canter	7:14:00	31.12	26.2mi
13 Sep	Great North Run	1:28:50	72.51	13.1mi
6 Sep	Wolverhampton Half Marathon	1:29:28	72.00	13.1mi
26 Jul	Tough Guy - Nettle Warrior (Original) PB	2:00:00	37.67	15km
12 Jul	Wyre Forest Trail Half	1:38:21	65.50	13.1mi
20 Jun	Trail Marathon Wales SB	5:07:23	43.94	26.2mi
17 May	The Wenlock Olympian Society Half Marathon	1:39:40	64.63	13.1mi
3 May	Great Birmingham Run 10k	42:11	69.84	10km
19 Apr	Ironbridge Half Marathon	1:28:44	72.60	13.1mi
12 Apr	Worcester Half Marathon	1:29:45	71.16	13.1mi
15 Mar	Lilleshall Monumental 10k	46:15	63.17	10km
1 Mar	March Hair Raiser SB	44:38	68.67	6.5mi
2014		Result	WAVA	Distance
8 Nov	Mad Jack's 5 SB	37:19	62.71	5mi
13 Sep	Birmingham Canal Canter SB	8:24:00	26.57	26.2mi
5 Jan	The Blymhill 10K	51:01	56.80	10km
2013		Result	WAVA	Distance
24 Nov	Suicide Six	43:42	66.31	10km
9 Nov	Mad Jack's 5 SB	36:10	64.18	5mi
26 Oct	Snowdonia Marathon SB	3:29:52	63.26	26.2mi
20 Oct	Great Birmingham Run	1:29:59	70.37	13.1mi
13 Oct	Pattingham Bells Run SB	48:39	67.57	7mi
6 Oct	Badger Bite PB	25:41	67.04	6km
29 Sep	Kinver Rotary 10k	43:06	67.23	10km
22 Sep	Walsall Run - 10k & 5k runs & 3k walk	41:16	70.22	10km
21 Sep	Birmingham Canal Canter	9:02:00	24.50	26.2mi
8 Sep	Lichfield 10k	41:42	69.49	10km
1 Sep	Wolverhampton Marathon	3:45:22	58.91	26.2mi
28 Jul	Tough Guy - Nettle Warrior SB	2:12:00	28.68	8mi
6 Jul	Birmingham Black Country Half Marathon	1:39:12	63.83	13.1mi
12 May	Hereford Half Marathon	1:31:09	69.47	13.1mi
1 May	DK 10K	41:26	69.93	10km
21 Apr	Ronnie Bowker Foundation 10k SB	40:55	70.82	10km
14 Apr	Worcester Marathon	3:48:18	57.66	26.2mi
31 Mar	Ironbridge Half Marathon	1:31:18	69.33	13.2mi
9 Mar	Groundhog Marathon	3:36:50	60.71	26.2mi
3 Mar	March Hair Raiser PB	41:58	71.84	6.5mi
2 Mar	The Blymhill 10K	44:37	64.41	10km
17 Feb	Apley 21K Multi-terrain Race SB	1:26:03	72.96	13.1mi
3 Feb	Stourbridge Stagger SB	1:17:20	61.39	10mi
27 Jan	Tough Guy			8mi
2012		Result	WAVA	Distance
27 Dec	Wheaton Aston Roman 10k	41:43	68.89	10km
16 Dec	Telford 10K SB	39:20	73.07	10km
25 Nov	Suicide Six	45:55	60.41	6mi
10 Nov	Mad Jacks 5 SB	38:01	60.57	5mi
14 Oct	Bells of Pattingham SB	49:25	65.98	7mi
13 Oct	Walsall Parkrun	19:41	71.93	5km
6 Oct	The Longmynd Hike SB	23:20:00	20.73	50mi
30 Sep	Waseley Wobbler SB	1:06:02	56.85	8mi
29 Sep	Walsall parkrun PB	19:31	72.54	5km
2 Sep	Wombourne Sprint triathlon	1:11:53		400m/12mi/5km
1 Sep	Walsall parkrun	19:56	71.03	5km
18 Aug	Walsall parkrun	20:12	70.09	5km
11 Aug	Stourbridge Stumble	45:35	63.05	10km
29 Jul	Enville 10k	49:22	58.22	10km
21 Jul	International Snowdon Race SB	2:04:51	38.02	10mi
17 Jun	Aldridge 10k	41:45	68.84	10km
9 Apr	Paul Green's Sandwell to Snowdon Run	23:38:26	66.63	130mi
11 Feb	The Brooks HellRunner - Hell in the Middle (Saturday)	1:19:38	65.32	11mi
22 Jan	The Blymhill 10K	42:47	66.63	10km
2011		Result	WAVA	Distance
18 Dec	Telford 10k SB	38:51	73.38	10km
27 Nov	Hellrunner - Hell Down South	1:18:18	66.43	11mi
23 Oct	Great Birmingham Run	1:27:06	71.49	13.1mi
11 Sep	The Brooks HellRunner - Hell Up North Sunday	1:33:15	55.78	11mi
31 Jul	Toughguy Nettle Warrior	2:08:00	29.09	8mi
2 Jul	Birmingham Black Country Half Marathon	1:29:10	69.83	13.1mi
25 Jun	The Holly Challenge	1:34:41	65.76	13.1mi
19 Jun	ASICS Arden 9 Mile Road Race PB	59:08	71.26	9mi
29 May	Malvern Half Marathon	1:30:20	68.93	13.1mi
15 May	Sheriffhales Shuffle SB	47:24	68.23	7mi
8 May	Mud Runner Oblivion	1:01:00	45.10	6mi
17 Apr	London Marathon PB	3:14:07	67.25	26.2mi
27 Mar	Chester 10 and 20 Mile PB	2:07:17	76.28	20mi
13 Mar	Ironbridge Half Marathon SB	1:26:10	71.66	13.1mi
13 Feb	Wyre Forest runaround 8 PB	54:33	67.70	8mi
30 Jan	Tough Guy	1:39:19	37.19	8mi
9 Jan	Blymhill 10K	43:08	65.56	10km
2010		Result	WAVA	Distance
27 Dec	Wheaton Aston Roman 10K	38:59	72.54	10km
19 Dec	Telford 10k POSTPONED to 23rd Jan SB	38:32	73.38	10km
12 Dec	Sneyd Striders Xmas Pudding Run	1:06:04	70.68	10mi
21 Nov	Suicide Six(ish) SB	40:53	66.76	6mi
7 Nov	Croome Capability Canter 6.5 SB	43:18	68.50	6.5mi
24 Oct	Great South Run PB	1:02:48	74.36	10mi
17 Oct	Bells of Pattingham SB	47:59	66.85	7mi
3 Oct	Badger Bite 6K	25:14	66.66	6km
26 Sep	Walsall 10k	39:53	70.90	10km
19 Sep	Great North Run PB	1:25:30	72.22	13.1mi
5 Sep	Wolverhampton Half Marathon	1:27:35	70.50	13.1mi
21 Aug	Race the Train PB	1:42:50	64.46	14mi
25 Jul	Tough Guy Nettle Warrior SB	2:01:00	30.52	8mi
11 Jul	Midsummer 6	39:47	71.08	10km
3 Jul	Birmingham Black Country Half Marathon	2:50:00	36.32	13.1mi
17 Jun	Baggeridge 5km SB	20:52	66.82	5km
6 Jun	Acorns Triple Run	1:27:39	70.45	13.1mi
29 May	Cader Idris Race PB	1:55:12	42.66	10.5mi
9 May	Mud Runner Oblivion 7	59:25	53.99	7mi
18 Apr	Coventry Northbrook 10k	40:45	69.39	10km
5 Apr	Wombourne Easter 10 mile	1:04:26	71.88	10mi
28 Mar	The March Hair Raiser PB	36:47	68.63	5.6mi
21 Mar	Ironbridge Half Marathon	1:30:05	67.98	13.1mi
28 Feb	Action Heart 5 PB	32:29	69.22	5mi
2009		Result	WAVA	Distance
15 Nov	Suicide Six(ish)	51:04	53.02	6mi
18 Oct	Bells of Pattingham SB	50:50	62.60	7mi
11 Oct	Birmingham Half Marathon SB	1:30:57	67.33	13.1mi
20 Sep	Great North Run	1:36:45	63.30	13.1mi
6 Sep	Wolverhampton Half Marathon	1:36:10	63.68	13.1mi
26 Jul	Tough Guy Nettle Warrior SB	1:56:19	31.50	8mi
12 Jul	midsummer 6 SB	41:47	64.80	6mi
4 Jul	Birmingham Black Country Half Marathon	1:41:01	60.62	13.1mi
7 Jun	Acorns Triple Run - Malvern Half	1:41:47	60.17	13.1mi
1 Feb	Toughguy YEAR OF Guy Gorilla Guerillas	1:45:29	34.45	8mi
2008		Result	WAVA	Distance
16 Nov	Suicide Six(ish) SB	46:53	57.30	6mi
19 Oct	Bells of Pattingham	52:16	60.40	7mi
27 Jul	Tough Guy Nettle Warrior SB	2:15:27	26.83	8mi
5 Jul	Birmingham Black Country Half Marathon	1:35:46	63.42	13.1mi
8 Jun	Aldridge 10km road race SB	42:07	66.08	10km
7 Jun	Acorns Triple Run - Malvern Half	1:34:41	64.15	13.1mi
13 Apr	London Marathon SB	3:33:16	59.23	26.2mi
16 Mar	Stafford Half Marathon SB	1:25:34	70.41	13.1mi
9 Mar	Ironbridge Half Marathon	1:27:58	68.49	13.1mi
17 Feb	Enstone 7 PB	45:02	69.55	7mi
27 Jan	Tough Guy	1:13:29	49.06	8mi
2007		Result	WAVA	Distance
17 Nov	Suicide Six(ish) SB	47:16	56.39	6mi
14 Oct	Bells of Pattingham SB	50:49	61.63	7mi
29 Jul	Tough Guy Nettle Warrior	1:52:16	40.59	10mi
6 May	Ellsmere 10 Miles SB	1:08:08	66.89	10mi
25 Mar	Hearts First Jog			5km
18 Mar	Ironbridge Half Marathon SB	1:30:23	66.15	13.1mi
25 Feb	Action Heart 5 SB	32:59	66.60	5mi
28 Jan	Tough Guy	1:26:45	41.24	8mi
2006		Result	WAVA	Distance
10 Dec	Sneyd Striders Xmas Pudding Run SB	1:06:06	68.42	10mi
19 Nov	Suicide Six(ish)	45:20	60.44	10km
29 Oct	Hellrunner North PB	1:21:58	60.95	11mi
1 Oct	Great North Run	1:30:16	66.24	13.1mi
30 Jul	Tough Guy Nettle Warrior SB	1:53:25	31.54	8mi
9 Jul	Wyre Forest Half Marathon SB	1:28:36	67.49	13.1mi
25 Jun	ASICS Arden 9 Mile Road Race SB	1:00:49	66.56	9mi
11 Jun	Aldridge 10k Road Race	42:27	64.54	10km
21 May	Malvern Half Marathon	1:30:02	66.41	13.1mi
14 May	Cobra Classic PB	59:00	66.21	14km
3 May	New Balance Dudley Kingswinford 10K SB	41:46	65.60	10km
26 Mar	Ironbridge Half Marathon	1:31:30	64.91	13.1mi
30 Jan	tough guy PB	1:41:07	58.28	13mi
2005		Result	WAVA	Distance
20 Nov	Suicide Six(ish)	48:25	56.18	10km
23 Oct	Saab Salomon Hellrunner: The Devil's Revenge SB	1:24:44	58.56	11mi
31 Jul	Tough Guy Nettle Warrior	2:09:01	27.53	8mi
10 Jul	Wyre Forest Half Marathon SB	1:42:00	58.22	13.1mi
4 May	DK 10k SB	41:03	66.27	10km
30 Jan	Tough Guy SB	1:40:00	35.30	8mi
2004		Result	WAVA	Distance
21 Nov	Suicide Six(ish) SB	50:09	53.90	10km
12 Sep	Walsall 12k PB	51:41	63.41	12km
25 Jul	Tough Guy Nettle Warrior SB	2:01:59	28.94	8mi
29 Feb	Action Heart 6 PB	39:50	65.11	6mi
2003		Result	WAVA	Distance
7 Dec	Christmas Pudding 10 SB	1:10:13	63.24	10mi
16 Nov	Suicide (Sixish)	51:40	50.20	6mi
4 Oct	The Longmynd Hike			50mi
27 Jul	Tough Guy Nettle Warrior SB	2:33:00	22.95	8mi
23 Feb	Action Heart 6 SB	42:00	61.45	6mi
16 Feb	Tough Ten	1:25:33	51.68	10mi
26 Jan	Tough Guy	3:38:32	15.99	8mi
2002		Result	WAVA	Distance
14 Apr	London Marathon SB	4:04:04	50.08	26.2mi
24 Feb	Action Heart 10K SB	43:34	61.15	10km
1984		Result	WAVA	Distance
18 Mar	Wolverhampton Marathon SB	4:04:44	50.09	26.2mi

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	295	265	264	265	277	223	154	259	149	218	151	106	2625
2024	0	0	0	0	0	0	0	0	48	0	0	0	48
2023	0	0	0	0	0	0	0	0	22	53	0	0	75
2023	0	0	0	0	0	0	0	0.4	0.2	0	0	0	0.6
2023	185	179	228	215	192	265	351	351	143	189	238	187	2723
2023	43	34	0	0	0	0	0	5	12	0	0	0	93
2022	273	202	165	202	212	272	234	221	180	261	196	196	2612
2021	528	196	306	239	282	274	184	263	199	158	197	218	3044
2020	0	0	0	6	0	0	0	0	0	0	0	0	6
2020	226	190	167	38	155	331	312	347	262	308	227	305	2867
2020	0	0	0	6	6	0	0	0	12	0	0	0	24
2019	0	0	0	0	0	0	0	0	20	0	0	0	20
2019	31	46	95	78	90	39	44	90	107	183	156	182	1141
2018	0	0	0	0	0	0	0	0	23	50	0	0	73
2018	163	135	64	73	75	28	79	140	118	103	67	69	1113
2018	0	0	4	0	0	0	0	0	0	0	0	0	4
2017	148	194	89	120	118	69	112	35	162	96	90	98	1331
2016	200	185	139	70	235	181	208	323	218	203	99	89	2152
2015	3	0	0	0	0	0	0	0	5	0	0	0	8
2015	63	127	197	168	141	191	124	159	163	144	154	159	1790
2014	0	18	0	0	0	0	0	0	0	0	0	0	18
2014	76	20	134	11	16	58	11	0	37	96	55	0	515
2014	35	9	27	0	0	0	0	0	0	0	0	0	72
2013	0	0	0	0	0	0	0	10	4	0	0	0	14
2013	155	194	169	131	160	142	95	66	202	158	134	53	1660
2013	0	0	0	0	0	0	0	3	49	16	0	0	69
2012	0	0	0	0	0	0	0	0	24	0	0	0	24
2012	0	0	0	0	0.5	0	0	0	0.3	0	0	0	0.8
2012	249	221	221	165	70	85	51	94	109	119	127	119	1630
2012	0	0	0	0	73	20	6	43	36	0	0	0	178
2011	0	0	6	0	0	0	0	0	0	0	0	0	6
2011	131	156	207	106	125	145	158	68	147	189	175	182	1789
2011	0	0	18	0	0	0	0	0	17	0	0	0	35
2010	69	121	128	167	152	73	90	168	105	149	161	117	1500

Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
2.1mi, 52:17 Run - General 1) 1mi - 18:23(18:23/mi) 89/109bpm [1637b/mi] 105cal 101/392W 2) 1mi - 27:48(27:48/mi) 96/127bpm [2669b/mi] 146cal 53/369W 3) 0.08mi - 6:06(1:11:49/mi) 94/103bpm [6751b/mi] 25cal 5/102W 0.5mi, 10:40 Run - General 1) 0.48mi - 10:40(22:18/mi) 119/136bpm [2654b/mi] 49cal 98/301W	7.1mi, 57:28 Run - General 1) 1mi - 8:48(8:48/mi) 118/129bpm [1038b/mi] 92cal 262/415W 2) 1mi - 7:57(7:57/mi) 136/143bpm [1081b/mi] 96cal 296/364W 3) 1mi - 7:53(7:53/mi) 134/143bpm [1055b/mi] 93cal 316/424W 4) 1mi - 8:13(8:13/mi) 116/147bpm [954b/mi] 87cal 305/375W 5) 1mi - 7:55(7:55/mi) 74/84bpm [585b/mi] 52cal 289/386W 6) 1mi - 8:03(8:03/mi) 80/99bpm [644b/mi] 53cal 328/411W 7) 1mi - 7:56(7:56/mi) 96/99bpm [762b/mi] 60cal 316/507W 8) 0.06mi - 44(11:37/mi) 94/95bpm [1093b/mi] 5cal 372/433W 1.5mi, 31:05 Run - General 1) 1mi - 20:43(20:43/mi) 79/97bpm [1636b/mi] 91cal 89/186W 2) 0.48mi - 10:22(21:38/mi) 78/103bpm [1687b/mi] 43cal 77/194W	-	-	6.2mi, 1:03:49 Run - General 1) 1mi - 10:03(10:03/mi) 108/124bpm [1085b/mi] 104cal 237/320W 2) 1mi - 9:57(9:57/mi) 76/100bpm [756b/mi] 111cal 248/352W 3) 1mi - 10:26(10:26/mi) 80/92bpm [835b/mi] 96cal 219/315W 4) 1mi - 9:14(9:14/mi) 78/92bpm [721b/mi] 88cal 265/337W 5) 1mi - 10:43(10:43/mi) 101/120bpm [1082b/mi] 94cal 232/408W 6) 1mi - 10:44(10:44/mi) 104/116bpm [1116b/mi] 93cal 239/398W 7) 0.22mi - 2:41(12:14/mi) 103/114bpm [1260b/mi] 23cal 289/484W 1.5mi, 32:57 Run - General 1) 1mi - 20:30(20:30/mi) 76/92bpm [1557b/mi] 87cal 88/177W 2) 0.53mi - 12:28(23:40/mi) 74/89bpm [1752b/mi] 48cal 71/181W	-	-
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
22mi, 4:07:08 Run - General 1) 1mi - 9:33(9:33/mi) 128/141bpm [1222b/mi] 106cal 247/405W 2) 1mi - 9:36(9:36/mi) 133/140bpm [1278b/mi] 112cal 262/335W 3) 1mi - 10:00(10:00/mi) 139/149bpm [1391b/mi] 115cal 261/357W 4) 1mi - 10:10(10:10/mi) 139/147bpm [1414b/mi] 114cal 258/295W 5) 1mi - 10:32(10:32/mi) 142/153bpm [1496b/mi] 120cal 254/349W 6) 1mi - 9:53(9:53/mi) 96/151bpm [949b/mi] 100cal 263/333W 7) 1mi - 10:31(10:31/mi) 82/93bpm [862b/mi] 98cal 232/349W 8) 1mi - 9:42(9:42/mi) 73/79bpm [708b/mi] 110cal 255/290W 9) 1mi - 10:05(10:05/mi) 92/111bpm [927b/mi] 110cal 243/311W 10) 1mi - 10:10(10:10/mi) 108/137bpm [1097b/mi] 106cal 254/380W 11) 1mi - 10:51(10:51/mi) 126/140bpm [1368b/mi] 112cal 234/410W 12) 1mi - 10:01(10:01/mi) 105/136bpm [1052b/mi] 98cal 262/359W 13) 1mi - 14:55(14:55/mi) 125/144bpm [1864b/mi] 129cal 156/313W 14) 1mi - 10:57(10:57/mi) 134/143bpm [1466b/mi] 116cal 212/329W 15) 1mi - 10:36(10:36/mi) 134/142bpm [1421b/mi] 108cal 221/293W 16) 1mi - 11:45(11:45/mi) 137/147bpm [1609b/mi] 121cal 208/331W 17) 1mi - 12:21(12:21/mi) 133/147bpm [1642b/mi] 116cal 191/368W 18) 1mi - 13:42(13:42/mi) 133/151bpm [1821b/mi] 111cal 158/389W 19) 1mi - 11:02(11:02/mi) 136/149bpm [1500b/mi] 112cal 220/277W 20) 1mi - 14:21(14:21/mi) 130/140bpm [1865b/mi] 112cal 160/268W 21) 1mi - 13:54(13:54/mi) 132/140bpm [1834b/mi] 109cal 163/259W 22) 1mi - 12:18(12:18/mi) 136/144bpm [1673b/mi] 110cal 181/265W 23) 0.02mi - 14(14:33/mi) 139/143bpm [2022b/mi] 2cal 163/239W	6.8mi, 1:07:15 Run - General 1) 1mi - 10:45(10:45/mi) 83/127bpm [892b/mi] 110cal 280/359W 2) 1mi - 10:01(10:01/mi) 102/126bpm [1022b/mi] 94cal 217/340W 3) 1mi - 9:36(9:36/mi) 119/126bpm [1143b/mi] 96cal 240/476W 4) 1mi - 10:03(10:03/mi) 115/126bpm [1155b/mi] 94cal 237/350W 5) 1mi - 9:07(9:07/mi) 130/140bpm [1185b/mi] 102cal 278/421W 6) 1mi - 10:43(10:43/mi) 102/141bpm [1093b/mi] 109cal 254/427W 7) 0.75mi - 7:00(9:23/mi) 107/114bpm [1004b/mi] 81cal 283/461W 1.5mi, 31:19 Run - General 1) 1mi - 21:02(21:02/mi) 73/78bpm [1535b/mi] 82cal 87/167W 2) 0.47mi - 10:17(21:57/mi) 76/87bpm [1668b/mi] 43cal 81/173W	-	1.5mi, 31:01 Run - Track Session 1) 0.99mi - 20:35(20:43/mi) 73/81bpm [1512b/mi] 80cal 85/159W 2) 0.47mi - 10:26(22:05/mi) 79/97bpm [1745b/mi] 45cal 81/172W	-	9mi, 1:17:43 Run - General 1) 1mi - 9:23(9:23/mi) 85/98bpm [798b/mi] 109cal 271/407W 2) 1mi - 8:32(8:32/mi) 78/81bpm [665b/mi] 107cal 279/308W 3) 1mi - 8:30(8:30/mi) 79/93bpm [671b/mi] 107cal 283/337W 4) 1mi - 8:31(8:31/mi) 91/103bpm [776b/mi] 101cal 294/344W 5) 1mi - 8:21(8:21/mi) 72/72bpm [601b/mi] 111cal 297/326W 6) 1mi - 8:23(8:23/mi) 87/102bpm [729b/mi] 111cal 293/319W 7) 1mi - 8:40(8:40/mi) 73/74bpm [633b/mi] 112cal 281/426W 8) 1mi - 8:38(8:38/mi) 76/80bpm [656b/mi] 108cal 290/355W 9) 1mi - 8:29(8:29/mi) 98/131bpm [831b/mi] 100cal 292/404W 10) 0.03mi - 17(9:34/mi) 76/79bpm [727b/mi] 3cal 274/280W	-
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14
19.6mi, 3:28:25 Run - General 1) 1mi - 10:40(10:40/mi) 66/66bpm [704b/mi] 113cal 250/364W 2) 1mi - 9:53(9:53/mi) 71/76bpm [701b/mi] 112cal 263/311W 3) 1mi - 9:54(9:54/mi) 76/78bpm [753b/mi] 112cal 250/355W 4) 1mi - 10:12(10:12/mi) 112/131bpm [1142b/mi] 106cal 230/347W 5) 1mi - 8:51(8:51/mi) 128/134bpm [1133b/mi] 102cal 271/351W 6) 1mi - 9:22(9:22/mi) 121/133bpm [1133b/mi] 99cal 264/374W 7) 1mi - 8:53(8:53/mi) 139/148bpm [1235b/mi] 107cal 294/444W 8) 1mi - 9:00(9:00/mi) 139/147bpm [1250b/mi] 107cal 312/423W 9) 1mi - 10:06(10:06/mi) 129/139bpm [1303b/mi] 107cal 247/319W 10) 1mi - 10:32(10:32/mi) 133/138bpm [1402b/mi] 107cal 253/346W 11) 1mi - 10:51(10:51/mi) 128/135bpm [1389b/mi] 109cal 253/351W 12) 1mi - 10:47(10:47/mi) 119/130bpm [1284b/mi] 101cal 221/333W 13) 1mi - 10:57(10:57/mi) 117/123bpm [1280b/mi] 100cal 226/310W 14) 1mi - 13:15(13:15/mi) 110/129bpm [1457b/mi] 106cal 180/370W 15) 1mi - 11:23(11:23/mi) 118/129bpm [1344b/mi] 107cal 230/315W 16) 1mi - 11:23(11:23/mi) 113/119bpm [1287b/mi] 102cal 204/314W 17) 1mi - 11:23(11:23/mi) 111/120bpm [1263b/mi] 109cal 217/287W 18) 1mi - 11:13(11:13/mi) 117/127bpm [1311b/mi] 106cal 224/323W 19) 1mi - 14:06(14:06/mi) 114/132bpm [1607b/mi] 107cal 184/376W 20) 0.63mi - 5:43(9:07/mi) 118/122bpm [1076b/mi] 57cal 258/360W	6.4mi, 1:09:20 Run - General 1) 1mi - 11:40(11:40/mi) 121/134bpm [1412b/mi] 107cal 215/331W 2) 1mi - 9:13(9:13/mi) 138/144bpm [1273b/mi] 106cal 244/288W 3) 1mi - 10:47(10:47/mi) 127/138bpm [1370b/mi] 109cal 241/345W 4) 1mi - 10:09(10:09/mi) 129/145bpm [1309b/mi] 108cal 244/381W 5) 1mi - 10:49(10:49/mi) 116/148bpm [1254b/mi] 113cal 217/318W 6) 1mi - 11:15(11:15/mi) 109/122bpm [1226b/mi] 107cal 216/338W 7) 0.43mi - 5:27(12:37/mi) 112/130bpm [1414b/mi] 49cal 246/360W 1.5mi, 33:46 Run - General 1) 1mi - 22:31(22:31/mi) 82/89bpm [1846b/mi] 84cal 79/165W 2) 0.48mi - 11:15(23:26/mi) 76/85bpm [1781b/mi] 42cal 75/185W	5.7mi, 1:11:47 Run - General 1) 1mi - 13:17(13:17/mi) 85/106bpm [1129b/mi] 103cal 192/301W 2) 1mi - 12:18(12:18/mi) 79/89bpm [972b/mi] 110cal 203/265W 3) 1mi - 12:39(12:39/mi) 75/79bpm [948b/mi] 108cal 209/312W 4) 1mi - 11:32(11:32/mi) 72/74bpm [830b/mi] 113cal 206/273W 5) 1mi - 11:24(11:24/mi) 74/83bpm [844b/mi] 111cal 214/299W 6) 0.74mi - 10:38(14:18/mi) 108/132bpm [1545b/mi] 75cal 154/287W	6.3mi, 52:14 Run - General 1) 1mi - 9:08(9:08/mi) 133/144bpm [1216b/mi] 105cal 269/431W 2) 1mi - 8:09(8:09/mi) 149/153bpm [1215b/mi] 103cal 299/350W 3) 1mi - 8:21(8:21/mi) 138/146bpm [1151b/mi] 99cal 289/369W 4) 1mi - 8:10(8:10/mi) 136/143bpm [1110b/mi] 93cal 293/347W 5) 1mi - 7:59(7:59/mi) 137/143bpm [1094b/mi] 93cal 299/358W 6) 1mi - 7:44(7:44/mi) 138/141bpm [1068b/mi] 92cal 313/375W 7) 0.33mi - 2:43(8:10/mi) 133/138bpm [1086b/mi] 31cal 291/379W	6.3mi, 1:09:42 Run - General 1) 1mi - 11:37(11:37/mi) 124/136bpm [1441b/mi] 106cal 202/274W 2) 1mi - 11:41(11:41/mi) 140/154bpm [1635b/mi] 133cal 261/363W 3) 1mi - 12:13(12:13/mi) 139/155bpm [1699b/mi] 127cal 213/374W 4) 1mi - 10:15(10:15/mi) 145/152bpm [1487b/mi] 112cal 218/298W 5) 1mi - 11:42(11:42/mi) 137/159bpm [1603b/mi] 130cal 264/392W 6) 1mi - 9:53(9:53/mi) 154/163bpm [1521b/mi] 116cal 224/331W 7) 0.25mi - 2:21(9:20/mi) 155/159bpm [1446b/mi] 29cal 243/275W	1.5mi, 34:01 Run - General 1) 1mi - 22:56(22:56/mi) 76/95bpm [1743b/mi] 88cal 76/155W 2) 0.47mi - 11:05(23:31/mi) 76/89bpm [1787b/mi] 44cal 75/170W	-
Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21
-	6.1mi, 1:13:49 Run - General 1) 1mi - 12:16(12:16/mi) 117/135bpm [1436b/mi] 114cal 252/345W 2) 1mi - 11:08(11:08/mi) 120/132bpm [1335b/mi] 99cal 207/294W 3) 1mi - 12:41(12:41/mi) 117/129bpm [1484b/mi] 107cal 196/424W 4) 1mi - 11:03(11:03/mi) 128/140bpm [1415b/mi] 103cal 197/248W 5) 1mi - 11:52(11:52/mi) 104/131bpm [1235b/mi] 104cal 211/278W 6) 1mi - 12:36(12:36/mi) 73/78bpm [920b/mi] 101cal 196/239W 7) 0.12mi - 2:12(17:57/mi) 81/93bpm [1454b/mi] 11cal 126/217W	-	5.2mi, 44:57 Run - General 1) 1mi - 9:23(9:23/mi) 116/130bpm [1089b/mi] 100cal 266/469W 2) 1mi - 8:37(8:37/mi) 103/128bpm [887b/mi] 108cal 304/411W 3) 1mi - 8:17(8:17/mi) 89/117bpm [737b/mi] 106cal 288/444W 4) 1mi - 8:40(8:40/mi) 130/137bpm [1127b/mi] 99cal 276/363W 5) 1mi - 8:42(8:42/mi) 137/145bpm [1191b/mi] 101cal 304/435W 6) 0.15mi - 1:19(8:32/mi) 133/137bpm [1135b/mi] 15cal 261/289W	6.2mi, 1:15:31 Run - General 1) 1mi - 11:10(11:10/mi) 110/131bpm [1228b/mi] 106cal 218/286W 2) 1mi - 11:15(11:15/mi) 72/72bpm [810b/mi] 114cal 207/267W 3) 1mi - 12:56(12:56/mi) 73/78bpm [944b/mi] 105cal 206/301W 4) 1mi - 11:08(11:08/mi) 74/77bpm [823b/mi] 109cal 226/343W 5) 1mi - 13:35(13:35/mi) 73/75bpm [992b/mi] 97cal 196/320W 6) 1mi - 11:55(11:55/mi) 73/75bpm [869b/mi] 107cal 194/291W 7) 0.18mi - 3:32(19:06/mi) 74/83bpm [1414b/mi] 17cal 126/294W	-	-

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