Xan

Last on at 3pm, 26th Oct 2022

M50

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Recent Training
20th Jan	Treadmill	5mi	52:04
18th Jan	Treadmill	4mi	40:30
16th Jan	Treadmill	3.5mi	36:48
14th Jan	Treadmill	3mi	32:30
9th Jan	Treadmill	3mi	32:12

12 Month Benchmarks	Run
Mile	9:42
5k	31:01
5mi	1:03:33
10k	1:21:41

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	PB	WB
5km	3				26:17 50.74	23:41 56.72				23:41 7:37/mi	56.72
4mi	1			32:16 53.09						32:16 8:04/mi	53.09
7km	1				31:39 59.39					31:39 7:17/mi	59.39
6mi	1		54:00 47.79							54:00 9:00/mi	47.79
10km	14	55:05 48.37	49:28 54.08	45:37 58.92	45:33 59.34	45:51 59.33			44:05 63.13	44:05 7:06/mi	63.13
10mi	3			1:21:54 54.22						1:21:54 8:11/mi	54.22
13.1mi	5	2:22:45 40.84	2:04:28 47.00	1:45:21 55.76			1:40:12 59.67			1:40:12 7:39/mi	59.67
26.2mi	3			4:27:23 46.06				3:41:07 57.13		3:41:07 8:26/mi	57.13

2014		Result	WAVA	Distance
7 Sep	Wigan 10k PB	44:05	63.13	10km
26 Jul	Thunder Run 24			10km
23 Mar	Enigma Week at the knees day 7			26.2mi
22 Mar	Enigma Week at the knees day 6			26.2mi
21 Mar	Enigma Week at the Knees Marathon - day 5			26.2mi
20 Mar	Enigma Week at the knees day 4			26.2mi
19 Mar	Enigma Week at the knees day 3			26.2mi
18 Mar	Enigma Week at the knees day 2			26.2mi
17 Mar	Enigma Week at the knees day 1			26.2mi
2013		Result	WAVA	Distance
28 Apr	Greater Manchester Marathon PB	3:41:07	57.13	26.2mi
17 Mar	Gin Pit Double Marathon - Day 2	4:23:35	47.92	26.2mi
2012		Result	WAVA	Distance
7 Oct	Gin Pit 5			5mi
29 Apr	Greater Manchester Marathon			26.2mi
26 Feb	Great North West Half Marathon PB	1:40:12	59.67	13.1mi
2011		Result	WAVA	Distance
19 Nov	The Runbreeze.com 10km	46:25	59.02	10km
11 Sep	Woodford 10k			10km
4 Sep	Salford 10k SB	45:51	59.33	10km
6 Aug	RNLI Summer Series Crosby PB	23:41	56.72	5km
17 Apr	Bolton 10k			10km
2010		Result	WAVA	Distance
3 Oct	New Balance English Half Marathon			13.1mi
9 May	Blenheim 7k PB	31:39	59.39	7km
25 Apr	Bolton 10k SB	45:33	59.34	10km
21 Feb	Great North West Half Marathon			13.1mi
14 Feb	Anderton Arms Valentines Day 5k SB	26:17	50.74	5km
2009		Result	WAVA	Distance
13 Dec	Stockport 10	1:22:47	53.92	10mi
1 Nov	Hellrunner: Hell Up North	2:31:46	32.50	11mi
18 Oct	Natterjack Seaside 10K	49:09	54.99	10km
11 Oct	Blackpool to Fleetwood (Pier to Pier) PB	1:21:54	54.22	10mi
4 Oct	New Balance English Half Marathon	1:53:54	51.57	13.1mi
13 Sep	Paras 10 - P Company Challenge	1:27:00	51.04	10mi
5 Sep	Blackpool Hilton Illuminations 10k	49:41	54.10	10km
2 Aug	Urbanathlon	27:59	47.31	5km
2 Jul	Caldervale Supper Run 4 PB	32:16	53.09	4mi
31 May	Edinburgh Marathon SB	4:27:23	46.06	26.2mi
17 May	Great Manchester Run	45:37	58.92	10km
26 Apr	Bolton 10K	46:39	57.62	10km
15 Mar	Trafford 10K SB	45:37	58.92	10km
22 Feb	Great North West Half Marathon SB	1:45:21	55.76	13.1mi
25 Jan	Chernobyl 10k			10km
2008		Result	WAVA	Distance
19 Oct	Natterjack Seaside 10k	50:52	52.84	10km
5 Oct	Great North Run SB	2:04:28	47.00	13.1mi
13 Jul	Urbanathlon PB	54:00	47.79	6mi
18 May	Great Manchester Run	50:12	53.29	10km
13 Apr	Bolton 10K SB	49:28	54.08	10km
2007		Result	WAVA	Distance
30 Sep	Great North Run SB	2:22:45	40.84	13.1mi
20 May	Great Manchester Run SB	55:05	48.37	10km
22 Apr	Bolton 10k	58:25	45.61	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
2025	23	0	0	0	0	0	0	0	0	0	0	0	23
2024	0	0	0	0	0	5	0	0	0	0	0	0	5
2024	0	0	0	0	0	0	0	0	0	0	6	0	6
2023	0	0	2	0	0	0	3	3	0	0	0	0	8
2023	0	0	1	1	0	0	0	4	1	1	0	0	8
2022	0	0	0	0	0	3	7	2	0	0	0	0	13
2022	12	1	0	32	14	0	2	2	0	0	0	0	63
2021	0	0	0	0	0	3	0	0	0	0	0	0	3
2021	0	0	0	0	0	8	3	0	0	0	5	0	16
2020	0	0	0	0	0	4	0	0	0	0	0	0	4
2020	34	16	20	28	17	6	1	0	22	21	0	0	164
2019	44	52	47	52	39	58	125	36	0	26	11	19	509
2018	0	0	0	0	0	9	0	0	0	0	0	0	9
2018	71	16	4	52	100	79	79	36	25	20	5	0	487
2018	0	0	0	0	0	0	0	2	0	0	0	0	2
2017	46	13	58	0	0	4	3	30	58	82	31	20	346
2016	0	19	24	43	88	8	72	107	78	58	60	4	561
2015	92	98	44	56	11	103	10	10	21	84	48	0	578
2014	179	120	216	6	36	40	117	145	55	53	76	94	1136
2013	110	89	120	118	55	24	78	77	110	142	78	22	1022
2012	120	99	33	32	0	24	57	15	21	21	75	54	552
2011	80	79	47	35	54	50	41	61	73	60	15	24	620
2010	10	61	107	32	0	0	0	12	21	15	0	0	258
2009	81	82	83	47	66	56	88	70	33	45	42	59	751
2008	24	22	59	40	72	63	40	5	37	10	64	72	509

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	Tue 31st Dec Dec 31
-	-	-	-	-	-	-
Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7
2mi, 24:03 Run - Treadmill 1) 1mi - 12:45(12:45/mi) 135/151bpm [1721b/mi] 110cal 4.71/5.38mph 2) 1mi - 11:14(11:14/mi) 146/154bpm [1639b/mi] 109cal 5.34/5.82mph 3) 0.01mi - 4(10:15/mi) 152/152bpm [1559b/mi] 5.85/5.49mph Add a comment	-	-	2.5mi, 27:17 Run - Treadmill 1) 1mi - 11:34(11:34/mi) 142/157bpm [1643b/mi] 110cal 5.19/5.95mph 2) 1mi - 10:26(10:26/mi) 156/160bpm [1626b/mi] 108cal 5.76/6.03mph 3) 0.51mi - 5:18(10:28/mi) 160/163bpm [1676b/mi] 56cal 5.73/5.97mph Add a comment	-	-	-
Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14
-	3mi, 32:12 Run - Treadmill 1) 1mi - 10:57(10:57/mi) 146/171bpm [1598b/mi] 106cal 5.48/5.89mph 2) 1mi - 10:37(10:37/mi) 150/154bpm [1592b/mi] 106cal 5.65/6.01mph 3) 1mi - 10:30(10:30/mi) 157/160bpm [1650b/mi] 109cal 5.71/6.14mph 4) 0.01mi - 9(10:01/mi) 158/158bpm [1582b/mi] 1cal 5.99/5.82mph Add a comment	-	-	-	-	3mi, 32:30 Run - Treadmill 1) 1mi - 11:15(11:15/mi) 135/147bpm [1518b/mi] 99cal 5.34/5.68mph 2) 1mi - 10:39(10:39/mi) 149/153bpm [1588b/mi] 106cal 5.63/5.93mph 3) 1mi - 10:30(10:30/mi) 155/159bpm [1627b/mi] 108cal 5.72/6.01mph 4) 0.01mi - 6(9:19/mi) 158/159bpm [1472b/mi] 1cal 6.44/5.63mph Add a comment
Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21
-	3.5mi, 36:48 Run - Treadmill 1) 1mi - 10:25(10:25/mi) 148/162bpm [1543b/mi] 102cal 5.76/6.2mph 2) 1mi - 10:36(10:36/mi) 159/165bpm [1686b/mi] 112cal 5.66/6.1mph 3) 1mi - 10:40(10:40/mi) 160/166bpm [1706b/mi] 110cal 5.63/6.01mph 4) 0.51mi - 5:07(10:03/mi) 166/171bpm [1668b/mi] 56cal 5.97/6.53mph Add a comment	-	4mi, 40:30 Run - Treadmill 1) 1mi - 10:26(10:26/mi) 120/133bpm [1251b/mi] 74cal 5.75/6.05mph 2) 1mi - 10:05(10:05/mi) 147/166bpm [1481b/mi] 99cal 5.95/6.2mph 3) 1mi - 9:57(9:57/mi) 152/159bpm [1513b/mi] 100cal 6.03/6.22mph 4) 1mi - 9:54(9:54/mi) 155/163bpm [1535b/mi] 100cal 6.06/6.28mph 5) 0.02mi - 8(8:53/mi) 157/158bpm [1394b/mi] 1cal 6.76/6.12mph Add a comment	-	5mi, 52:04 Run - Treadmill 1) 1mi - 11:03(11:03/mi) 145/162bpm [1602b/mi] 106cal 5.43/5.97mph 2) 1mi - 10:20(10:20/mi) 149/157bpm [1539b/mi] 102cal 5.81/6.07mph 3) 1mi - 10:57(10:57/mi) 148/156bpm [1619b/mi] 101cal 5.48/6.24mph 4) 1mi - 9:50(9:50/mi) 156/159bpm [1534b/mi] 100cal 6.1/6.26mph 5) 1mi - 9:43(9:43/mi) 162/165bpm [1574b/mi] 104cal 6.17/6.32mph 6) 0.02mi - 12(9:46/mi) 164/166bpm [1603b/mi] 1cal 6.14/6.22mph Add a comment	-

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