tryfan

Last on at 10pm, 16th Nov 2024

M65

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Races
96
Miles
15090
Miles
12
Miles
6005
Miles
1738
WAVA
65.14%
5k
22:15
5M
40:15
10k
46:42
Half
1:45:07
Mara
4:25:01

About Me
Been walking for more years than I can remember. Completed the Munros in 2002 and thought what next. Started walking over in Europe and remembered how much i loved running at school - a long time ago!!! Started running and really enjoy it. need to slowly work on getting faster and further. Show More...

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Recent Blogs
German cycling trip - Berlin to Munich	Jul 2013
cycling from Barcelona to Nice	Jul 2009
September 4	Sep 2008
The countdown to the 1000 miles and other outside stuff	Sep 2008

My parkrun
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Recent Training
16th Nov	General	13.7mi	45:00
16th Nov	General	3.1mi	29:15
15th Nov	General	8mi	2:35:27
14th Nov	Track Session	3.1mi	27:00
14th Nov	General	17.6mi	50:00

12 Month Benchmarks	Run	Bike
Mile	8:18	2:46
5k	28:43	11:50
5mi	46:52	21:27
10k	1:03:34	28:10

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Buddies (7)

Followers (4)

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	PB	WB
5km	1			22:15 65.14												22:15 7:10/mi	65.14
5mi	5				40:15 59.11	40:16 59.57	41:13 58.69									40:15 8:03/mi	59.57
10km	56	50:00 57.95	46:44 62.75	46:42 63.09	47:12 63.48	51:23 58.81	51:17 59.44	52:32 58.53	52:01 59.11		50:16 62.26	52:13 60.47	56:10 57.24	53:08 60.51	59:40 54.89	46:42 7:31/mi	63.48
6.8mi	1													1:04:21 55.00		1:04:21 9:28/mi	55.00
15km	2			1:17:36 58.25	1:14:44 61.01											1:14:44 8:01/mi	61.01
13.1mi	26		1:47:10 59.59	1:46:10 60.68	1:48:05 60.12	1:50:30 59.32	1:53:54 58.06	1:45:07 63.47	1:54:07 59.00	1:53:48 59.70	2:02:00 56.20	1:54:08 60.63	1:52:19 62.19			1:45:07 8:01/mi	63.47
26.2mi	1					4:25:01 51.86										4:25:01 10:07/mi	51.86

2022		Result	WAVA	Distance
10 Dec	Great Langdale Christmas Pudding 10k			10km
2021		Result	WAVA	Distance
11 Dec	Great Langdale Christmas Pudding 10K	1:02:00	53.32	10km
2 Oct	Abersoch 10K SB	59:40	54.89	10km
2020		Result	WAVA	Distance
12 Dec	Great Langdale Christmas Pudding 10k			10km
2019		Result	WAVA	Distance
7 Dec	Great Langdale Christmas Pudding 10k	57:15	56.68	10km
7 Jul	The Fairy Freckled Cow Trail Race PB	1:04:21	55.00	6.8mi
30 Jun	Tilston 10k SB	53:08	60.51	10km
26 May	Edinburgh Half Marathon			13.1mi
24 Feb	Ruthin 10K AND 5K	54:58	58.49	10km
2018		Result	WAVA	Distance
8 Dec	Great Langdale Christmas Pudding 10k SB	56:10	57.24	10km
18 Nov	Conwy Half Marathon	1:55:55	60.83	13.1mi
22 Sep	Dublin Half Marathon	1:54:34	60.97	13.1mi
24 Jun	Hadrian's Wall Half Marathon	2:14:00	52.13	13.1mi
27 May	Edinburgh Half Marathon SB	1:52:19	62.19	13.1mi
2017		Result	WAVA	Distance
2 Dec	Great Langdale Christmas Pudding 10k	54:21	58.62	10km
25 Nov	Wesham 10K			10km
29 Oct	Jail Break 10K SB	52:13	60.47	10km
28 May	Edinburgh Half Marathon SB	1:54:08	60.63	13.1mi
26 Feb	Ruthin 10k	57:03	55.35	10km
2016		Result	WAVA	Distance
3 Dec	Great Langdale Christmas Pudding 10k	51:54	60.84	10km
26 Nov	Wesham 10K	50:43	62.26	10km
8 Oct	Bangor 10K SB	50:16	62.26	10km
10 Sep	Great Langdale Half Marathon	2:08:00	53.56	13.1mi
26 Jun	Hadrian's Wall Half Marathon	2:12:00	51.94	13.1mi
29 May	Edinburgh Half Marathon SB	2:02:00	56.20	13.1mi
2015		Result	WAVA	Distance
12 Sep	Great Langdale Half Marathon	2:11:26	51.69	13.1mi
28 Jun	Hadrian's Wall Half Marathon	2:10:36	52.02	13.1mi
31 May	Edinburgh Half Marathon	1:54:00	59.60	13.1mi
17 May	Chester Half Marathon SB	1:53:48	59.70	13.1mi
2014		Result	WAVA	Distance
6 Dec	Great Langdale Christmas Pudding Race	53:20	58.16	10km
29 Nov	Wesham 10k	54:41	56.72	10km
20 Sep	Great Langdale Half Marathon			13.1mi
24 Aug	Ellesmere 10k SB	52:01	59.11	10km
5 Jul	Herdwick 10k	53:00	58.01	10km
25 May	Edinburgh Half Marathon	1:58:35	56.78	13.1mi
13 Apr	London Marathon			26.2mi
16 Feb	Village Bakery Half Marathon			13.1mi
19 Jan	Four Villages Half Marathon SB	1:54:07	59.00	13.1mi
2013		Result	WAVA	Distance
30 Nov	Wesham 10k SB	52:32	58.53	10km
21 Sep	Great Langdale Half Marathon	2:11:00	50.93	13.1mi
25 Aug	Ellesmere 10k	52:51	57.68	10km
26 May	Mull of Kintyre Half Marathon	2:01:00	55.14	13.1mi
12 May	Chester half marathon PB	1:45:07	63.47	13.1mi
2012		Result	WAVA	Distance
15 Dec	Great Langdale Christmas Pudding Run	54:30	55.93	10km
24 Nov	Wesham 10k SB	51:17	59.44	10km
18 Jul	Sefton Park 5 Mile Race SB	41:13	58.69	5mi
1 Jul	Fairy Freckled Cow Trail Race	1:00:20	55.43	11km
16 Jun	Bendrigg 10K	53:27	56.54	10km
13 May	Chester Half Marathon	1:54:01	58.00	13.1mi
21 Apr	St George's Day 10K (Great Langdale)	52:17	57.80	10km
11 Mar	St Helens 10k run	51:33	58.62	10km
22 Jan	Four Villages Half Marathon SB	1:53:54	58.06	13.1mi
2011		Result	WAVA	Distance
10 Dec	Great Langdale - Christmas Pudding 10k	53:37	56.36	10km
26 Nov	Wesham 10k SB	51:23	58.81	10km
9 Oct	Chester Marathon PB	4:25:01	51.86	26.2mi
20 Jul	Sefton Park 5 Miler	40:27	59.30	5mi
4 Jun	Abersoch 10 K	54:07	55.37	10km
24 Apr	Run the Bridge Halton 5 Mile Road Race SB	40:16	59.57	5mi
16 Apr	St George's Day 10K (Great Langdale)	51:29	58.20	10km
6 Apr	Chester Spring 5	41:03	58.44	5mi
23 Jan	Four Villages Half Marathon SB	1:50:30	59.32	13.1mi
2010		Result	WAVA	Distance
27 Nov	Wesham 10k SB	47:12	63.48	10km
7 Nov	Lancaster Half Marathon SB	1:48:05	60.12	13.1mi
10 Oct	Natterjak Seaside 10K	48:30	61.26	10km
3 Oct	Liverpool 10K	48:38	61.09	10km
21 Jul	Sefton Park 5 Miler PB	40:15	59.11	5mi
20 Jun	Riverbank Run 10K	51:14	57.99	10km
16 May	Chester Half Marathon	1:51:30	58.28	13.1mi
3 May	Waterloo 15K PB	1:14:44	61.01	15km
17 Apr	St George's Day 10K (Great Langdale)	50:30	58.83	10km
14 Mar	Burnley 10K road race	51:15	57.97	10km
7 Mar	Farndon 10k	50:05	59.32	10km
2009		Result	WAVA	Distance
12 Dec	Great Langdale Christmas Pudding 10k	49:13	60.37	10km
18 Oct	Naterjack Seaside 10K Southport PB	46:42	63.09	10km
20 Sep	Sutton Six (Guilden Sutton 10k)	47:41	61.78	10km
6 Sep	Rufford 10K	49:00	60.12	10km
28 Jun	West Wirral Rotary 10k Charity Run	49:25	59.62	10km
7 Jun	Capenhurst 10 km	47:47	61.66	10km
17 May	Chester Half Marathon	1:47:56	59.68	13.1mi
4 May	Waterloo 15K SB	1:17:36	58.25	15km
22 Mar	Burnley 10K Road Race	47:17	62.31	10km
15 Mar	Wirral Seaside 4.92k Race 1 PB	22:15	65.14	5km
28 Feb	High Cup Nick Fell Race	1:42:00	42.72	9mi
8 Feb	Nick Beer 10k Road Race (Llandudno)	48:15	61.06	10km
25 Jan	Chernobyl 10k	47:35	61.91	10km
18 Jan	Four Villages Half Marathon SB	1:46:10	60.68	13.1mi
4 Jan	Delamere Dash 10K	47:25	62.13	10km
2008		Result	WAVA	Distance
28 Dec	Ribble Valley 10k	47:41	61.78	10km
13 Dec	Great Langdale Christmas Pudding 10k Race 1	49:33	59.46	10km
29 Nov	Wesham 10k Road Race	46:57	62.75	10km
19 Oct	Natterjack Seaside 10k SB	46:44	62.52	10km
5 Oct	Liverpool 10K	48:01	60.85	10km
21 Sep	Sutton Six (Guilden Sutton 10k)	47:36	61.38	10km
14 Sep	Great Langdale Half Marathon	1:56:37	54.76	13.1mi
22 Jun	Penny Lane Striders 10K	48:30	60.24	10km
15 Jun	Capenhurst 10k	47:38	61.34	10km
18 May	Chester Half Marathon SB	1:47:10	59.59	13.1mi
23 Feb	High Cup Nick Fell Race	1:40:58	42.80	9mi
10 Feb	Nick Beer 10k Road Race	48:06	60.74	10km
19 Jan	Ashurst Beacon Race	57:58	47.82	5.9mi
6 Jan	Delamere Dash Trail Race 5.6 mile	48:09	60.68	10km
2007		Result	WAVA	Distance
21 Oct	Natterjack Seaside 10k SB	50:00	57.95	10km
7 Oct	Liverpool 10K	50:45	57.10	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	47	52	44	37	41	9	0	0	60	96	46	0	433
2024	1.8	1.2	0	0	0	0.6	0	0	2.5	2.6	0.7	0	9.4
2024	66	71	74	93	52	59	17	77	58	35	29	0	631
2024	120	285	319	301	119	288	743	165	189	139	104	0	2774
2023	11	36	21	4	17	13	13	0	0	59	54	32	258
2023	0	0	0	0	0	0	0	0	0	0	0.6	2.4	3
2023	16	36	31	39	97	22	48	82	96	59	50	57	633
2023	0	0	0	56	27	453	216	25	9	0	76	55	916
2022	21	44	16	20	0	18	9	0	9	38	29	9	214
2022	58	46	58	63	71	7	20	28	50	46	45	35	526
2022	0	0	0	0	66	33	234	31	0	30	0	0	393
2021	77	26	58	33	27	0	18	0	0	56	14	51	358
2021	87	71	55	54	39	44	61	41	60	49	66	48	675
2021	0	0	0	0	0	264	0	103	0	0	0	0	367
2020	7	0	0	0	0	11	35	0	9	0	0	22	85
2020	51	32	76	131	159	117	102	40	81	99	103	44	1036
2020	0	0	0	0	10	79	0	244	17	0	0	0	350
2019	0	0	0	0	0	0	0	30	9	21	3	32	95
2019	103	82	132	73	118	100	72	73	67	78	84	39	1020
2019	0	0	0	0	0	47	307	0	0	0	0	0	354
2018	101	89	37	103	104	93	83	65	126	89	105	86	1080
2017	100	20	101	101	102	77	63	68	87	104	91	90	1002
2016	52	41	69	40	77	111	80	102	96	106	92	79	945
2016	0	0	0	0	0	0	54	28	0	0	0	0	82
2015	82	81	108	124	89	100	88	114	85	86	75	51	1083
2014	113	51	110	93	86	121	47	103	69	0	49	41	882
2013	41	33	36	72	104	58	49	59	79	35	66	69	701
2012	115	70	100	107	97	48	56	48	104	44	40	14	843
2011	96	67	41	87	72	101	85	62	118	68	81	59	937
2010	88	28	91	122	114	100	85	85	108	104	81	66	1073
2010	0	0	0	5	0	0	0	0	0	0	0	0	5
2009	15	6	10	3	0	0	0	0	0	0	0	0	34
2009	110	91	94	32	104	84	49	46	97	58	51	42	859
2009	0	0	0	47	0	0	372	0	0	0	0	0	419
2008	9	43	9	0	14	22	39	16	11	0	0	17	180
2008	102	41	50	114	70	91	94	85	70	80	103	104	1003
2008	0	0	0	0	0	0	52	260	0	0	0	0	312
2007	0	0	0	0	0	0	0	0	0	37	9	36	82
2007	0	0	0	0	0	0	0	0	0	40	75	46	161
2007	0	0	0	0	0	0	0	0	0	34	0	0	34

Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27
0.6mi, 40:00 Swim - General 1) 1.01km - 40:00(39:46/km) 354cal 1.51/0kmph Add a comment	14.5mi, 45:00 Bike - General 1) 23.4km - 45:00(1:55/km) 796cal 31.2/0kmph Add a comment	13.7mi, 45:00 Bike - General 1) 22km - 45:00(2:03/km) 1194cal 29.33/0kmph Add a comment 3.1mi, 30:00 Run - Treadmill 1) 5km - 30:00(6:00/km) 442cal 10/0kmph Add a comment 0.7mi, 43:00 Swim - General 1) 1.1km - 43:00(39:11/km) 380cal 1.53/0kmph Add a comment	13.5mi, 45:00 Bike - General 1) 21.73km - 45:00(2:04/km) 796cal 28.97/0kmph Add a comment 3.1mi, 30:00 Run - Treadmill 1) 5km - 30:00(6:00/km) 442cal 10/0kmph Add a comment	0.7mi, 45:00 Swim - General 1) 1.1km - 45:00(41:01/km) 398cal 1.46/0kmph Add a comment 3.1mi, 30:00 Run - Treadmill 1) 5km - 30:00(6:00/km) 442cal 10/0kmph Add a comment	13.7mi, 45:00 Bike - General 1) 22km - 45:00(2:03/km) 796cal 29.33/0kmph Add a comment 3.1mi, 29:45 Run - Treadmill 1) 5km - 29:45(5:57/km) 460cal 10.08/0kmph Add a comment	-
Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3
-	-	-	-	12.4mi, 45:00 Bike - General 1) 5km - 45:00(9:00/km) 265cal 6.67/0kmph Add a comment 3.1mi, 30:00 Run - Treadmill 1) 5km - 30:00(6:00/km) 442cal 10/0kmph Add a comment	13.7mi, 45:00 Bike - General 1) 22km - 45:00(2:03/km) 796cal 29.33/0kmph Add a comment 3.8mi, 36:00 Run - Treadmill 1) 6.1km - 36:00(5:54/km) 557cal 10.17/0kmph Add a comment	17mi, 5:15:00 Walk - Hiking Add a comment
Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10
3.1mi, 27:38 Run - General 1) 1.61km - 9:41(6:01/km) 132/154bpm [795b/km] 119cal 78/80rpm 9.97/0kmph 2) 1.61km - 9:04(5:38/km) 129/144bpm [727b/km] 108cal 79/81rpm 10.65/0kmph 3) 1.61km - 8:05(5:01/km) 117/150bpm [588b/km] 70cal 87/94rpm 11.95/0kmph 4) 0.16km - 48(4:54/km) 122/142bpm [597b/km] 7cal 91/92rpm 12.27/0kmph Add a comment	3.1mi, 30:00 Run - Treadmill 1) 5km - 30:00(6:00/km) 442cal 10/0kmph Add a comment 14.9mi, 50:00 Bike - General 1) 24km - 50:00(2:05/km) 885cal 28.8/0kmph Add a comment	0.7mi, 45:00 Swim - General 1) 1.15km - 45:00(39:08/km) 398cal 1.53/0kmph Add a comment 3.2mi, 25:32 Run - General 1) 1.61km - 8:43(5:25/km) 133/161bpm [720b/km] 107cal 79/88rpm 11.08/0kmph 2) 1.61km - 8:19(5:10/km) 150/161bpm [775b/km] 119cal 80/82rpm 11.61/0kmph 3) 1.61km - 7:13(4:29/km) 136/158bpm [610b/km] 83cal 83/93rpm 13.37/0kmph 4) 0.33km - 1:17(3:52/km) 110/138bpm [425b/km] 6cal 87/90rpm 15.54/0kmph Add a comment	17.1mi, 45:00 Bike - General 1) 27.5km - 45:00(1:38/km) 796cal 36.67/0kmph Add a comment	9.9mi, 4:50:00 Walk - Hiking Helvellyn from Glenridding via Striding Edge Add a comment	11mi, 4:45:00 Walk - Hiking Skiddaw from Keswick Add a comment	-
Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17
3.1mi, 30:00 Run - Treadmill 1) 5km - 30:00(6:00/km) 442cal 10/0kmph Add a comment	14.6mi, 45:00 Bike - General 1) 23.5km - 45:00(1:55/km) 796cal 31.33/0kmph Add a comment	3.1mi, 30:00 Run - Treadmill 1) 5km - 30:00(6:00/km) 442cal 10/0kmph Add a comment	3.1mi, 27:00 Run - Track Session 1) 5km - 27:00(5:24/km) 438cal 11.11/0kmph Add a comment 17.6mi, 50:00 Bike - General 1) 28.27km - 50:00(1:46/km) 885cal 33.92/0kmph Add a comment	8mi, 2:35:27 Walk - General 1) 1.61km - 18:48(11:41/km) 97/105bpm [1133b/km] 110cal 61/73rpm 5.14/0kmph 2) 1.61km - 17:31(10:53/km) 93/107bpm [1012b/km] 138cal 60/63rpm 5.51/0kmph 3) 1.61km - 17:17(10:45/km) 86/111bpm [924b/km] 131cal 60/66rpm 5.58/0kmph 4) 1.61km - 17:31(10:53/km) 85/92bpm [925b/km] 134cal 61/118rpm 5.51/0kmph 5) 1.61km - 22:22(13:54/km) 95/113bpm [1321b/km] 153cal 55/61rpm 4.32/0kmph 6) 1.61km - 22:28(13:58/km) 98/111bpm [1368b/km] 146cal 54/74rpm 4.3/0kmph 7) 1.61km - 19:54(12:22/km) 103/129bpm [1274b/km] 151cal 57/75rpm 4.85/0kmph 8) 1.57km - 19:34(12:28/km) 94/104bpm [1172b/km] 114cal 59/64rpm 4.81/0kmph Add a comment	13.7mi, 45:00 Bike - General 1) 22km - 45:00(2:03/km) 796cal 29.33/0kmph Add a comment 3.1mi, 29:15 Run - General 1) 1.61km - 9:49(6:06/km) 136/169bpm [830b/km] 129cal 80/83rpm 9.83/0kmph 2) 1.61km - 9:19(5:47/km) 127/191bpm [735b/km] 113cal 82/83rpm 10.36/0kmph 3) 1.61km - 9:09(5:41/km) 134/182bpm [762b/km] 115cal 82/84rpm 10.55/0kmph 4) 0.16km - 58(5:54/km) 131/135bpm [773b/km] 11cal 81/82rpm 10.17/0kmph Add a comment	-

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