smallclanger

About Me
Don’t take the ability to run for granted anymore�. If I can run I will! Show More...

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Recent Blogs
Chester metric marathon	Oct 2015
VLM 2014..to all you runners out there	Apr 2014
mmmmmm...	Jun 2008
whoopee!	Mar 2008
an update	Feb 2008

My parkrun
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Recent Training
27th Dec	General	4.8mi	3:17:00
26th Dec	General	2mi	55:30
26th Dec	General	0.1mi	11:23
25th Dec	General	6.2mi	2:56:14
24th Dec	General	3.9mi	1:55:57

12 Month Benchmarks	Run	Bike
Mile	11:21	3:35
5k	37:48	11:47
5mi	1:28:00	21:47
10k	2:20:19	28:55

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Buddies (9)

Followers (4)

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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	2007	2009	2011	2013	2014	2015	2016	2017	2018	2019	PB	WB
1mi	1									8:28 56.96		8:28 8:28/mi	56.96
5km	4	27:30 55.36	35:56 42.94						27:27 60.72	28:23 59.37		27:27 8:50/mi	60.72
5mi	6						42:01 63.33	44:08 60.97	44:23 61.30	49:46 55.29	49:23 56.37	42:01 8:24/mi	63.33
6.2mi	1			1:02:55 50.79								1:02:55 10:09/mi	50.79
10km	9				1:03:01 51.77			53:47 62.63	57:45 58.99	58:44 58.68	1:02:23 55.88	53:47 8:39/mi	62.63
6.7mi	1						1:17:05 47.15					1:17:05 11:25/mi	47.15
13.1mi	4					2:16:06 52.39	2:01:23 59.42	2:05:51 57.99		2:18:44 53.87		2:01:23 9:16/mi	59.42
26.2km	1						2:48:37 53.84					2:48:37 10:21/mi	53.84

2019		Result	WAVA	Distance
10 Apr	Essar Chester Spring 5 SB	49:23	56.37	5mi
7 Apr	Whitchurch 10K SB	1:02:23	55.88	10km
10 Mar	Chester 10k	1:03:33	54.86	10km
2018		Result	WAVA	Distance
9 Dec	Tatton Yule Yomp	1:20:00	43.58	10km
4 Nov	Fell Hell Moel Famau			10km
23 Aug	Mid Cheshire 5km SB	28:23	59.37	5km
29 Apr	Chester Half Marathon SB	2:18:44	53.87	13.1mi
14 Apr	Big Fetch Mile - Dudley PB	8:28	56.96	1mi
11 Apr	Essar Chester Spring 5 SB	49:46	55.29	5mi
4 Mar	Chester 10K SB	58:44	58.68	10km
2017		Result	WAVA	Distance
4 Nov	Cheshire 10k SB	57:45	58.99	10km
24 Aug	Mid Cheshire 5k Summer PB	27:27	60.72	5km
12 Apr	Chester Spring 5 SB	44:23	61.30	5mi
2016		Result	WAVA	Distance
30 Jul	Dee Mile	36:18		2km
17 Jul	Deva Divas	1:44:58		750m/25km/5km
15 May	Chester Half Marathon SB	2:05:51	57.99	13.1mi
17 Apr	Port Sunlight 10k PB	53:47	62.63	10km
13 Apr	Trajan Chester Spring 5 SB	44:08	60.97	5mi
7 Feb	Nick Beer 10k	55:55	60.24	10km
2015		Result	WAVA	Distance
4 Oct	MBNA Chester Metric Marathon PB	2:48:37	53.84	26.2km
13 Sep	Lake Vyrnwy Half Marathon PB	2:01:23	59.42	13.1mi
15 Apr	CHESTER SPRING 5 PB	42:01	63.33	5mi
14 Feb	Parbold Hill Race PB	1:17:05	47.15	6.75mi
2014		Result	WAVA	Distance
18 May	Chester half marathon SB	2:16:06	52.39	13.1mi
2013		Result	WAVA	Distance
7 Apr	The Great Wrexham Road Runner SB	1:03:01	51.77	10km
2011		Result	WAVA	Distance
9 Oct	Flintshire 10K PB	1:02:55	50.79	6.2mi
2009		Result	WAVA	Distance
26 Sep	race for life 10K	1:02:34	50.37	10km
6 Sep	deestriders off road series	45:02	55.90	5mi
10 May	race for life SB	35:56	42.94	5km
2007		Result	WAVA	Distance
20 May	Rhyl Race for Life SB	27:30	55.36	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	0	0	0	0	0	7	10	0	12	0	0	19	48
2024	3	4	4.1	5.5	4.5	4.4	7.8	6.5	1.8	4.7	3.3	3.6	53.1
2024	0	1	7	0	4	9	0	0	3	8	0	3	35
2024	0	38	0	0	62	21	0	50	27	75	0	0	274
2023	7.9	4.8	6.2	4	5.5	4.1	6.7	8.2	0.4	2	0	0	49.8
2023	4	0	0	0	0	0	0	0	0	0	0	0	4
2023	35	0	21	23	50	50	127	0	0	0	0	0	305
2022	2.2	1.2	1.2	2	3.3	2.6	1.8	1.3	3.7	1.1	4.5	2	26.9
2022	6	9	13	8	15	9	8	19	22	6	5	0	120
2022	12	0	29	29	49	40	64	125	13	0	41	0	403
2021	64	0	4	3	0	16	0	0	0	0	0	0	86
2021	0	0	0	1.9	5.2	6.4	6.6	3.9	4.9	0	3	1	32.8
2021	0	0	0	10	17	12	0	0	18	5	11	17	89
2021	14	34	25	22	3	32	37	58	70	0	19	0	316
2020	0	1	0	20	6	17	7	0	9	60	29	28	177
2020	0	4.8	2.4	0	0	4.8	7.1	6.2	3.4	6.7	1.5	0.3	37.2
2020	70	53	51	21	14	33	28	35	24	31	22	27	410
2020	0	0	58	80	58	75	134	91	68	15	25	0	605
2019	0	0	4	0	0	0	3	0	0	0	0	3	10
2019	4.2	4.3	2.5	5.3	7.1	6.6	5.3	3.6	5.8	4.5	1	1.3	51.3
2019	35	31	43	48	35	47	48	36	33	39	34	12	442
2019	68	65	105	57	90	56	28	71	34	13	9	19	616
2018	5	3.1	1	2.8	6.5	8.2	3.7	8.1	3.4	2.1	3.2	1.9	49
2018	53	46	24	47	47	48	39	38	32	10	15	21	420
2018	0	12	10	30	70	70	79	58	24	32	15	25	426
2017	12	0	0	0	0	0	0	0	0	0	0	0	12
2017	1	1.5	2.5	2	0.5	2.5	3.2	4.5	2.5	1	2	0	23.1
2017	55	45	55	55	61	36	43	43	43	32	39	47	556
2017	10	0	0	7	16	22	26	13	7	0	0	0	102
2016	3.1	7	4	2	2.5	2.3	3	1.3	8.5	3.5	3	1	41.1
2016	55	62	61	62	66	48	23	36	31	39	55	9	549
2016	0	0	27	51	10	24	42	61	8	55	5	0	284
2015	64	61	87	71	0	7	47	89	44	33	22	67	592
2014	0	0	0	0	1	0	0	0	1	1	0	0	3
2014	57	55	81	43	61	83	54	18	50	4	46	54	606
2014	0	0	0	0	0	0	13	0	0	0	0	0	13
2013	0	0	0	0	0	0	0	11.4	0	0	0	0	11.4
2013	18	15	23	18	21	6	38	39	38	40	41	34	331
2013	0	0	0	0	0	0	0	28	0	15	18	0	61
2012	17	11	15	16	23	8	8	13	22	9	6	8	156
2011	6	12	23	15	25	9	26	12	17	27	2	0	174
2010	9	21	24	10	19	12	15	5	3	8	0	0	127
2010	0	5	0	19	19	0	0	0	0	0	0	0	44
2009	1	10	14	26	26	27	31	32	34	16	20	22	260
2009	0	0	0	0	0	0	20	0	0	0	0	0	20
2008	8	7	6	0	0	0	0	0	0	0	0	0	22
2008	0	0.7	0	0.6	0	0	0	0	0	0	0	0	1.3
2008	5	21	26	32	68	42	34	11	16	29	11	0	294
2008	0	19	0	9	0	0	0	0	0	0	0	0	28
2007	0	0	0	24	30	9	15	27	21	41	39	28	232

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	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9
1mi, 55:04 Swim - General 1) 0.99mi - 55:04(55:23/mi) 260cal 23/rpm 1.67/4.54mph Add a comment	-	-	-	-	-	-
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	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16
1.2mi, 59:03 Swim - General 1) 1.2mi - 59:03(49:22/mi) 322cal 24/rpm 1.57/3.91mph Add a comment	-	3.3mi, 41:46 Run - General 1) 0.62mi - 7:14(11:38/mi) 148/165bpm [1722b/mi] 60cal 5.16/6.26mph 2) 0.62mi - 7:22(11:52/mi) 149/158bpm [1767b/mi] 59cal 5.06/6.22mph 3) 0.62mi - 7:31(12:06/mi) 150/165bpm [1815b/mi] 61cal 4.96/6.37mph 4) 0.62mi - 7:42(12:24/mi) 149/159bpm [1848b/mi] 61cal 4.84/6.41mph 5) 0.62mi - 8:06(13:02/mi) 147/161bpm [1915b/mi] 60cal 4.61/6.03mph 6) 0.16mi - 3:51(24:35/mi) 135/160bpm [3318b/mi] 18cal 2.44/6.07mph Add a comment	-	-	-	-
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	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23
1.3mi, 1:05:15 Swim - General 1) 1.26mi - 1:05:15(51:51/mi) 353cal 24/rpm 1.71/3.2mph Add a comment	-	-	-	-	2.3mi, 1:05:06 Walk - General 1) 0.62mi - 17:41(28:27/mi) 130/161bpm [3698b/mi] 120cal 57/62rpm 2.11/3.49mph 2) 0.62mi - 17:36(28:19/mi) 128/154bpm [3624b/mi] 104cal 56/62rpm 2.12/3.44mph 3) 0.62mi - 14:41(23:39/mi) 139/163bpm [3286b/mi] 103cal 54/61rpm 2.54/3.3mph 4) 0.44mi - 15:09(34:35/mi) 127/149bpm [4392b/mi] 67cal 56/63rpm 1.74/3.84mph Add a comment	0.1mi, 12:44 Swim - General 1) 0.06mi - 12:44(3:31:02/mi) 10cal 22/46rpm 0.28/1.45mph Add a comment
Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
3.9mi, 1:55:57 Walk - General 1) 0.25mi - 4:53(19:30/mi) 108/122bpm [2106b/mi] 24cal 57/63rpm 3.08/3.84mph 2) 0.62mi - 17:33(28:14/mi) 106/119bpm [2994b/mi] 72cal 56/115rpm 2.13/4.03mph 3) 0.62mi - 17:37(28:22/mi) 95/111bpm [2695b/mi] 48cal 54/81rpm 2.12/4.19mph 4) 0.5mi - 17:29(34:42/mi) 96/127bpm [3330b/mi] 49cal 56/67rpm 1.73/3.19mph 5) 0.62mi - 26:03(41:55/mi) 93/114bpm [3898b/mi] 70cal 55/61rpm 1.43/3.47mph 6) 0.62mi - 14:34(23:27/mi) 107/120bpm [2509b/mi] 54cal 55/61rpm 2.56/3.26mph 7) 0.62mi - 14:01(22:34/mi) 110/125bpm [2482b/mi] 52cal 54/62rpm 2.66/3.34mph 8) 0.08mi - 3:47(48:13/mi) 106/121bpm [5111b/mi] 12cal 56/61rpm 1.24/3.34mph Add a comment	6.2mi, 2:56:14 Walk - General 1) 0.62mi - 14:42(23:39/mi) 103/122bpm [2436b/mi] 61cal 55/61rpm 2.54/4.03mph 2) 0.62mi - 25:19(40:45/mi) 102/120bpm [4157b/mi] 86cal 55/62rpm 1.47/3.74mph 3) 0.62mi - 28:58(46:36/mi) 98/119bpm [4567b/mi] 84cal 53/61rpm 1.29/3.74mph 4) 0.62mi - 24:44(39:49/mi) 96/128bpm [3822b/mi] 72cal 54/62rpm 1.51/3.74mph 5) 0.62mi - 12:37(20:18/mi) 102/112bpm [2070b/mi] 38cal 55/61rpm 2.96/4.15mph 6) 0.62mi - 16:15(26:09/mi) 101/117bpm [2642b/mi] 47cal 55/63rpm 2.29/3.9mph 7) 0.62mi - 13:07(21:07/mi) 100/112bpm [2111b/mi] 36cal 55/65rpm 2.84/4.01mph 8) 0.62mi - 15:51(25:30/mi) 102/118bpm [2601b/mi] 49cal 56/62rpm 2.35/3.8mph 9) 0.62mi - 12:21(19:52/mi) 110/124bpm [2186b/mi] 45cal 55/61rpm 3.02/3.95mph 10) 0.62mi - 12:09(19:34/mi) 114/122bpm [2230b/mi] 50cal 55/63rpm 3.07/3.86mph 11) 0.01mi - 11(18:10/mi) 114/116bpm [2070b/mi] 54/55rpm 3.3/3.99mph Add a comment	2mi, 55:30 Walk - General 1) 0.62mi - 17:14(27:45/mi) 98/110bpm [2719b/mi] 61cal 54/72rpm 2.16/4.55mph 2) 0.3mi - 9:00(30:19/mi) 96/109bpm [2911b/mi] 27cal 54/121rpm 1.98/3.15mph 3) 0.62mi - 17:26(28:03/mi) 96/111bpm [2692b/mi] 51cal 54/61rpm 2.14/3.23mph 4) 0.45mi - 11:50(26:27/mi) 92/110bpm [2433b/mi] 29cal 54/61rpm 2.27/3.32mph Add a comment 0.1mi, 11:23 Swim - General 1) 0.11mi - 11:23(1:42:59/mi) 27cal 22/40rpm 0.58/1.92mph Add a comment	4.8mi, 3:17:00 Walk - General 1) 0.62mi - 13:24(21:34/mi) 103/122bpm [2222b/mi] 55cal 57/64rpm 2.78/4.38mph 2) 0.62mi - 19:52(31:58/mi) 90/100bpm [2878b/mi] 51cal 57/63rpm 1.88/4.07mph 3) 0.62mi - 14:47(23:48/mi) 90/109bpm [2141b/mi] 37cal 55/61rpm 2.52/4.19mph 4) 0.62mi - 31:11(50:12/mi) 84/120bpm [4216b/mi] 67cal 56/62rpm 1.19/5.59mph 5) 0.2mi - 10:49(53:32/mi) 96/119bpm [5140b/mi] 35cal 54/62rpm 1.12/4.7mph 6) 0.62mi - 1:09:11(1:51:20/mi) 79/127bpm [8796b/mi] 134cal 57/62rpm 0.54/4.57mph 7) 0.62mi - 15:50(25:29/mi) 88/101bpm [2243b/mi] 37cal 56/62rpm 2.35/3.97mph 8) 0.62mi - 14:55(24:00/mi) 83/91bpm [1991b/mi] 31cal 56/62rpm 2.5/4.11mph 9) 0.27mi - 7:01(26:26/mi) 84/95bpm [2221b/mi] 15cal 56/63rpm 2.27/3.95mph Add a comment	-	-	-

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