-
Races
362 -
Miles
21850 -
Miles
0 -
Miles
170 -
Miles
133 -
WAVA
72.60% -
Mile
6:29 -
5k
21:16 -
5M
34:26 -
10k
41:52 -
10M
1:11:52 -
Half
1:36:06 -
20M
2:42:15 -
Mara
3:24:53 -
50k
7:23:24
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My parkrun |
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Goole parkrun |
Recent Training | |||
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12th May
|
General | 11.1mi | 1:55:02 |
11th May
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General | 4mi | 35:13 |
9th May
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General | 4.5mi | 40:37 |
8th May
|
General | 6.6mi | 59:02 |
7th May
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Physiotherapy | 0mi | 20:00 |
Planned Races | Show more |
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Rudding Park Race | 14th May |
Holy Island Marathon | 18th May |
Goole Riverbank Challenge | 26th May |
Sledmere Sunset Trail 10k | 7th Jun |
Hook Church Run | 19th Jun |
12 Month Benchmarks | Run |
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Mile | 7:17 |
5k | 23:08 |
5mi | 37:34 |
10k | 46:50 |
10mi | 1:25:56 |
Half | 1:54:03 |
20mi | 3:01:46 |
Mara | 4:07:08 |
50k | 6:42:02 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Buddies (17) |
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Followers (8) |
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Badges Collected | See available badges |
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- Best WAVA
Dist | Races | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 7 | 6:34 63.39 | 6:29 64.69 | 6:35 65.72 | 6:40 65.42 | 6:45 66.73 | 6:29
6:29/mi
|
66.73 | |||||||||||
2.5km | 1 | 11:48 57.07 | 11:48
7:36/mi
|
57.07 | |||||||||||||||
1.9mi | 1 | 15:10 54.12 | 15:10
8:04/mi
|
54.12 | |||||||||||||||
2mi | 1 | 17:00 56.24 | 17:00
8:30/mi
|
56.24 | |||||||||||||||
5km | 10 | 22:18 63.00 | 21:16 66.57 | 21:17 67.04 | 35:30 40.83 | 21:55 68.85 | 24:48 62.91 | 24:21 64.62 | 21:16
6:51/mi
|
68.85 | |||||||||
3.6mi | 1 | 24:48 68.05 | 24:48
6:53/mi
|
68.05 | |||||||||||||||
6km | 2 | 27:00 64.79 | 25:36 70.02 | 25:36
6:52/mi
|
70.02 | ||||||||||||||
4mi | 1 | 31:52 63.03 | 31:52
7:58/mi
|
63.03 | |||||||||||||||
6.7km | 2 | 38:55 49.59 | 34:58 55.64 | 34:58
8:27/mi
|
55.64 | ||||||||||||||
7km | 1 | 31:21 68.08 | 31:21
7:12/mi
|
68.08 | |||||||||||||||
4.8mi | 1 | 34:25 66.34 | 34:25
7:10/mi
|
66.34 | |||||||||||||||
5mi | 4 | 35:36 66.17 | 35:18 67.30 | 34:51 68.74 | 34:08 70.78 | 34:08
6:54/mi
|
70.78 | ||||||||||||
8km | 1 | 39:17 63.94 | 39:17
7:54/mi
|
63.94 | |||||||||||||||
5mi | 12 | 37:11 62.42 | 34:49 67.22 | 36:56 63.88 | 37:22 63.67 | 36:53 65.04 | 34:26 70.85 | 46:12 53.26 | 44:09 56.22 | 39:26 64.05 | 39:23 64.70 | 34:26
6:53/mi
|
70.85 | ||||||
5.1mi | 1 | 39:39 64.36 | 39:39
7:51/mi
|
64.36 | |||||||||||||||
5.3mi | 1 | 38:06 68.57 | 38:06
7:11/mi
|
68.57 | |||||||||||||||
5.5mi | 2 | 39:01 67.80 | 40:07 66.50 | 39:01
7:06/mi
|
67.80 | ||||||||||||||
5.6mi | 1 | 40:00 68.77 | 40:00
7:07/mi
|
68.77 | |||||||||||||||
9.1km | 1 | 45:18 61.64 | 45:18
8:01/mi
|
61.64 | |||||||||||||||
6mi | 2 | 48:36 58.50 | 47:41 63.32 | 47:41
7:57/mi
|
63.32 | ||||||||||||||
10km | 138 | 48:43 58.05 | 46:13 61.68 | 45:00 63.87 | 45:03 64.32 | 43:44 66.81 | 42:46 68.89 | 43:07 68.91 | 41:52 71.57 | 43:00 70.28 | 41:59 72.60 | 42:31 72.32 | 49:28 62.71 | 44:48 69.85 | 45:25 69.52 | 47:16 67.41 | 52:15 61.53 | 41:52
6:44/mi
|
72.60 |
10.5km | 1 | 1:24:39 37.60 | 1:24:39
12:58/mi
|
37.60 | |||||||||||||||
6.6mi | 1 | 56:08 57.40 | 56:08
8:30/mi
|
57.40 | |||||||||||||||
6.9mi | 2 | 57:35 59.16 | 56:41 60.63 | 56:41
8:13/mi
|
60.63 | ||||||||||||||
7mi | 11 | 1:04:53 51.09 | 56:49 59.33 | 1:05:17 52.08 | 58:01 59.11 | 57:18 60.37 | 57:04 61.15 | 1:02:14 56.57 | 1:00:23 59.35 | 1:02:17 58.07 | 1:04:16 56.79 | 56:49
8:07/mi
|
61.15 | ||||||
7.5mi | 1 | 58:23 62.10 | 58:23
7:47/mi
|
62.10 | |||||||||||||||
8.4mi | 1 | 1:20:40 51.55 | 1:20:40
9:36/mi
|
51.55 | |||||||||||||||
8.7mi | 1 | 1:08:42 59.98 | 1:08:42
7:52/mi
|
59.98 | |||||||||||||||
8.8mi | 3 | 1:06:39 61.90 | 1:05:21 67.01 | 1:04:31 68.48 | 1:04:31
7:22/mi
|
68.48 | |||||||||||||
9mi | 1 | 1:06:35 66.58 | 1:06:35
7:24/mi
|
66.58 | |||||||||||||||
15km | 1 | 1:24:52 54.18 | 1:24:52
9:06/mi
|
54.18 | |||||||||||||||
10mi | 30 | 1:14:35 64.19 | 1:12:24 66.68 | 1:17:15 63.03 | 1:14:58 65.51 | 1:11:52 68.93 | 1:14:02 67.50 | 1:12:35 69.46 | 1:14:11 68.56 | 1:14:55 68.50 | 1:19:59 64.75 | 1:15:39 69.09 | 1:19:12 66.60 | 1:11:52
7:11/mi
|
69.46 | ||||
11.1mi | 1 | 1:40:02 57.30 | 1:40:02
9:00/mi
|
57.30 | |||||||||||||||
20km | 1 | 1:33:54 68.00 | 1:33:54
7:33/mi
|
68.00 | |||||||||||||||
13.1mi | 70 | 1:58:33 52.52 | 1:42:46 61.09 | 1:40:47 62.83 | 1:40:05 63.81 | 1:38:39 65.30 | 1:38:23 66.05 | 1:36:23 68.01 | 1:40:53 65.55 | 1:36:06 69.43 | 1:40:04 67.28 | 1:41:29 66.95 | 1:41:26 68.22 | 1:49:11 63.97 | 1:36:06
7:20/mi
|
69.43 | |||
14mi | 1 | 2:13:55 54.46 | 2:13:55
9:34/mi
|
54.46 | |||||||||||||||
23km | 1 | 2:45:34 43.83 | 2:45:34
11:35/mi
|
43.83 | |||||||||||||||
26.2km | 1 | 2:06:11 66.08 | 2:06:11
7:45/mi
|
66.08 | |||||||||||||||
20mi | 5 | 2:46:27 62.47 | 2:42:15 65.25 | 2:44:21 65.00 | 3:38:13 50.81 | 2:42:15
8:07/mi
|
65.25 | ||||||||||||
26.2mi | 31 | 3:32:55 62.35 | 3:25:39 65.11 | 3:54:05 57.70 | 4:38:34 48.91 | 3:24:53 67.08 | 4:28:48 51.58 | 3:28:03 67.24 | 3:35:35 65.48 | 4:05:46 57.96 | 3:59:15 60.09 | 4:44:59 50.91 | 4:02:36 60.37 | 3:24:53
7:49/mi
|
67.24 | ||||
26.5mi | 1 | 4:23:41 54.29 | 4:23:41
9:57/mi
|
54.29 | |||||||||||||||
27.5mi | 1 | 4:46:01 52.38 | 4:46:01
10:24/mi
|
52.38 | |||||||||||||||
50km | 1 | 7:23:24 40.62 | 7:23:24
14:16/mi
|
40.62 | |||||||||||||||
35.3mi | 1 | 6:07:37 54.61 | 6:07:37
10:25/mi
|
54.61 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
9 Mar | The Kingdom Of Northumbria Coastal Ultra Confirmed | 54km | ||
3 Nov | TCS New York City Marathon Confirmed | 26.2mi | ||
31 Aug | The Scammonden 50 mile Ultra Confirmed | 50mi | ||
7 Aug | Howden Ashes Run (10k) Confirmed | 10km | ||
17 Jul | Laxton 10K Confirmed | 10km | ||
12 Jul | Viking Pest Control Walkington 10k Confirmed | 10km | ||
19 Jun | Hook Church Run Confirmed | 10km | ||
7 Jun | Sledmere Sunset Trail 10k Confirmed | 10km | ||
26 May | Goole Riverbank Challenge Confirmed | 10km | ||
18 May | Holy Island Marathon Confirmed | 26.2mi | ||
14 May | Rudding Park Race Confirmed | 10km | ||
2024 | Result | WAVA | Distance | |
21 Apr | Roche Abbey Trail 20 SB | 3:38:13 | 50.81 | 20mi |
3 Apr | Goole Viking Striders parkrun wednesdays - Week 1 | 24:53 | 63.24 | 5km |
13 Mar | Goole Viking Striders Naked 5k SB | 24:21 | 64.62 | 5km |
4 Feb | Dewsbury 10K SB | 52:15 | 61.53 | 10km |
2023 | Result | WAVA | Distance | |
31 Dec | New Years Eve Liverbird Marathon | 4:36:08 | 53.54 | 26.2mi |
26 Dec | Chevin Chase SB | 1:04:16 | 56.79 | 7mi |
17 Dec | See York Run York Valhalla Winter Run | 31 / 0 | 0.00 | 6hr |
9 Dec | Great Langdale Christmas Pudding 10k | 53:07 | 59.98 | 10km |
26 Nov | Doncaster 10k | 47:46 | 66.70 | 10km |
18 Nov | Kirkstall Abbey Trail Running Festival Marathon | 4:35:40 | 53.13 | 26.2mi |
28 Oct | Endurance Life North Yorks Moors Marathon | 6:02:17 | 40.43 | 26.2mi |
22 Oct | Leeds Abbey Dash | 47:32 | 67.03 | 10km |
15 Oct | Yorkshire Coast 10K | 48:29 | 65.72 | 10km |
30 Sep | Autumn Sir Titus Trot Marathon | 4:25:28 | 55.17 | 26.2mi |
9 Sep | Pilgrims Ultra 50k PB | 7:23:24 | 40.62 | 50km |
5 Aug | Cybi Marathon | 5:49:45 | 41.87 | 26.2mi |
2 Aug | Howden Ashes Run (10k) | 49:10 | 64.80 | 10km |
19 Jul | Laxton 10K SB | 47:16 | 67.41 | 10km |
14 Jul | Walkington 10k | 50:52 | 62.64 | 10km |
9 Jul | Lancaster Celebration of Running - Marathon | 4:10:17 | 58.52 | 26.2mi |
28 Jun | Ackworth Handicap SB | 39:23 | 64.70 | 5mi |
21 Jun | Hook Church Run | 50:00 | 63.72 | 10km |
17 Jun | Grim Up North Summer Extravaganza Marathon | 4:23:34 | 55.57 | 26.2mi |
28 May | Goole Riverbank Challenge | 49:21 | 64.56 | 10km |
20 May | Holy Island Marathon | 5:20:07 | 45.75 | 26.2mi |
14 May | Rob Burrow Leeds Marathon | 4:11:01 | 58.34 | 26.2mi |
9 May | Rudding Park Race | 57:46 | 55.15 | 10km |
8 May | Coronation Canter Half | 1:56:20 | 60.04 | 13.1mi |
16 Apr | Newrun Newcastle Marathon SB | 4:02:36 | 60.37 | 26.2mi |
19 Mar | Wakefield Hospice 10k | 51:49 | 61.49 | 10km |
26 Feb | Snake Lane 10 SB | 1:19:12 | 66.60 | 10mi |
12 Feb | Liversedge Half Marathon | 1:53:56 | 61.31 | 13.1mi |
5 Feb | Dewsbury 10K | 47:34 | 66.98 | 10km |
15 Jan | Brass Monkey Half Marathon SB | 1:49:11 | 63.97 | 13.1mi |
8 Jan | Temple Newsam 10 (the TNT) | 1:25:25 | 61.75 | 10mi |
2022 | Result | WAVA | Distance | |
27 Dec | Xmas 5k Beach Turkey Burner SB | 24:48 | 62.91 | 5km |
26 Dec | Chevin Chase SB | 1:02:17 | 58.07 | 7mi |
11 Dec | South Leeds Bah Humbug 10k | 54:31 | 57.92 | 10km |
10 Dec | Great Langdale Christmas Pudding 10k | 51:35 | 61.21 | 10km |
27 Nov | Doncaster 10k | 47:45 | 66.13 | 10km |
6 Nov | Guy Fawkes 10 | 1:27:37 | 59.65 | 10mi |
30 Oct | Wistow 10k | 47:35 | 66.36 | 10km |
16 Oct | Yorkshire Coast 10K | 49:24 | 63.92 | 10km |
24 Sep | Santorini Experience HM | 2:04:24 | 55.63 | 13.1mi |
11 Sep | Great North Run | 1:58:22 | 58.46 | 13.1mi |
3 Aug | Howden Ashes Run (10k) | 56:48 | 55.59 | 10km |
3 Jul | Winterton 10 | 0.00 | 10mi | |
22 Jun | Ackworth Handicap SB | 39:26 | 64.05 | 5mi |
11 Jun | Run For Help 8k PB | 39:17 | 63.94 | 8km |
5 Jun | Goole Riverbank Challenge | 50:47 | 62.18 | 10km |
22 May | Anglesey Trail 10k | 1:01:12 | 51.59 | 10km |
10 May | Rudding Park Race | 55:58 | 56.42 | 10km |
7 May | Holy Island Marathon SB | 4:44:59 | 50.91 | 26.2mi |
4 May | May The Fourth PB | 31:52 | 63.03 | 4mi |
6 Apr | Goole Handicap PB | 39:39 | 64.36 | 5.05mi |
2 Apr | Roche Abbey Trail Half | 1:57:17 | 59.00 | 13.1mi |
20 Mar | Wigan Run Festival - Half Marathon | 1:41:42 | 68.04 | 13.1mi |
27 Feb | Snake Lane 10 SB | 1:15:39 | 69.09 | 10mi |
13 Feb | Liversedge Half Marathon | 1:47:24 | 64.43 | 13.1mi |
6 Feb | Dewsbury 10K SB | 45:25 | 69.52 | 10km |
30 Jan | Druridge Bay Beach - Trail Run Half Marathon SB | 1:41:26 | 68.22 | 13.1mi |
9 Jan | Temple Newsam 10 (the TNT) | 1:22:58 | 62.99 | 10mi |
2021 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 1:00:23 | 59.35 | 7mi |
19 Dec | Travellers 6 PB | 47:41 | 63.32 | 6mi |
11 Dec | Great Langdale Christmas Pudding 10K | 48:08 | 65.02 | 10km |
28 Nov | Doncaster 10k SB | 44:48 | 69.85 | 10km |
7 Nov | Guy Fawkes 10 SB | 1:19:59 | 64.75 | 10mi |
30 Oct | Apperley Bridge Canter | 54:33 | 57.37 | 10km |
17 Oct | Yorkshire Coast 10K | 45:49 | 68.30 | 10km |
10 Oct | Manchester Marathon SB | 3:59:15 | 60.09 | 26.2mi |
3 Oct | Hopton 10k | 55:21 | 56.54 | 10km |
1 Oct | Goole Viking Striders 1 mile Time Trial SB | 6:45 | 66.73 | 1mi |
25 Sep | Sir Titus Trot Day 1 Marathon | 4:36:31 | 51.99 | 26.2mi |
19 Sep | Filey 10k Beach Race | 48:50 | 64.08 | 10km |
4 Aug | Howden Ashes Run (10k) | 47:01 | 66.56 | 10km |
18 Jul | Ørsted Great Grimsby 10km Road Race | 49:01 | 63.84 | 10km |
30 Jun | Hyde Park Harriers Summer Mile | 6:48 | 66.24 | 1mi |
27 Jun | Eccup 10 | 1:22:10 | 63.03 | 10mi |
25 Jun | Burton Constable Trail 10k | 48:35 | 64.41 | 10km |
15 May | Holy Island Marathon | 5:33:49 | 43.06 | 26.2mi |
2020 | Result | WAVA | Distance | |
26 Dec | Run For All Jog On | 2:01:58 | 56.21 | 13.1mi |
3 Dec | Roy Castle Draw a Snowman PB | 17:00 | 56.24 | 2mi |
8 Nov | Grim Up North Remembrance Day Run PB | 1:40:02 | 57.30 | 11.11mi |
4 Oct | Big Flat Runway Races - Marathon SB | 4:05:46 | 57.96 | 26.2mi |
4 Oct | Virtual London Marathon | 4:05:51 | 57.94 | 26.2mi |
5 Sep | Holy Island Marathon | 4:46:14 | 49.77 | 26.2mi |
20 Jun | Grim Up North Summer Solstice SB | 44:09 | 56.22 | 5mi |
7 Jun | Military Remote Running D Day Run | 1:55:43 | 58.71 | 13.1mi |
4 May | May The Fourth half marathon | 1:58:44 | 57.22 | 13.1mi |
3 May | Revenge of the Fifth | 1:55:49 | 58.66 | 13.1mi |
26 Apr | Goole and District Emergency Marathon (Virtual) | 4:30:19 | 52.70 | 26.2mi |
12 Apr | Goole Lockdown Marathon (Virtual) | 4:07:32 | 57.55 | 26.2mi |
6 Apr | Grim Up North Rainbow Run SB | 49:28 | 62.71 | 10km |
15 Mar | Spen 20 SB | 2:44:21 | 65.00 | 20mi |
8 Mar | Race The Train - 14 miles PB | 2:13:55 | 54.46 | 14mi |
1 Mar | 'Slawit' Slog (Slaithwaite) | 2:58:47 | 59.76 | 20mi |
23 Feb | Snake Lane 10 SB | 1:14:55 | 68.50 | 10mi |
16 Feb | Liversedge Half Marathon | 1:47:33 | 63.17 | 13.1mi |
25 Jan | It's Parky Up North - Half marathon SB | 1:41:29 | 66.95 | 13.1mi |
12 Jan | Temple Newsam 10 (the TNT) | 1:28:26 | 58.03 | 10mi |
2019 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 1:02:14 | 56.57 | 7mi |
8 Dec | South Leeds Bah Humbug 10k | 57:01 | 53.93 | 10km |
3 Nov | Guy Fawkes 10 | 1:23:36 | 60.84 | 10mi |
27 Oct | Leeds Abbey Dash | 44:57 | 68.40 | 10km |
6 Oct | Hopton 10k | 57:48 | 53.20 | 10km |
25 Aug | Hawnby 10km | 58:35 | 52.49 | 10km |
18 Aug | Escrick 10K | 44:55 | 68.46 | 10km |
11 Aug | Rock 'N' Roll Dublin 10k | 1:40:27 | 67.02 | 13.1mi |
10 Aug | Rock 'N' Roll Dublin SB | 21:55 | 68.85 | 5km |
7 Aug | Howden Ashes Run (10k) | 46:09 | 66.63 | 10km |
21 Jul | Orsted Great Grimsby 10k | 45:30 | 67.58 | 10km |
17 Jul | Laxton 10K | 44:03 | 69.80 | 10km |
12 Jul | Barlow 10k PB | 45:18 | 61.64 | 9.1km |
30 Jun | Humber Bridge Half Marathon | 1:40:21 | 67.09 | 13.1mi |
26 Jun | Ackworth Summer Handicap PB | 38:06 | 68.57 | 5.3mi |
19 Jun | Owston Ferry 10k | 43:57 | 69.96 | 10km |
12 Jun | Otley 10 | 1:20:14 | 63.39 | 10mi |
9 Jun | Goole Riverbank Challenge PB | 1:04:31 | 68.48 | 8.75mi |
27 May | Ilkley Harriers Trail Race PB | 56:41 | 60.63 | 6.9mi |
22 May | The School Run Calverley 20k PB | 1:33:54 | 68.00 | 20km |
15 May | Askern 10k | 44:55 | 68.46 | 10km |
11 May | Holy Island Marathon | 4:26:42 | 52.93 | 26.2mi |
28 Apr | London Marathon SB | 3:35:35 | 65.48 | 26.2mi |
31 Mar | Elvington Flyer SB | 1:14:11 | 68.56 | 10mi |
23 Mar | Dark Skies Run @ Kielder Marathon PB | 4:23:41 | 54.29 | 26.5mi |
10 Mar | Spen 20 PB | 2:42:15 | 65.25 | 20mi |
2 Mar | Golden Fleece Circuit PB | 4:46:01 | 52.38 | 27.5mi |
23 Feb | Knights of 7 Lakes Torch 10k | 45:51 | 67.06 | 10km |
17 Feb | Liversedge Half Marathon SB | 1:40:04 | 67.28 | 13.1mi |
16 Feb | Nostell Night run PB | 31:21 | 68.08 | 7km |
3 Feb | Dewsbury 10K SB | 42:31 | 72.32 | 10km |
26 Jan | No ego torch challenge SB | 46:12 | 53.26 | 5mi |
13 Jan | Temple Newsam 10 (the TNT) | 1:18:09 | 65.08 | 10mi |
2018 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 57:04 | 61.15 | 7mi |
9 Dec | South Leeds Bah Humbug 10k | 49:18 | 61.83 | 10km |
25 Nov | The Doncaster 10k | 42:10 | 72.29 | 10km |
4 Nov | Leeds Abbey Dash SB | 41:59 | 72.60 | 10km |
28 Oct | Brigg 10K Poppy Race | 42:49 | 71.19 | 10km |
21 Oct | Yorkshire Coast 10K | 42:49 | 71.19 | 10km |
14 Oct | Manchester Half Marathon PB | 1:36:06 | 69.43 | 13.1mi |
7 Oct | Bridlington Half | 1:40:19 | 66.51 | 13.1mi |
30 Sep | Pontefract Half Marathon | 1:39:29 | 67.07 | 13.1mi |
23 Sep | Filey 10k Beach Race | 46:26 | 65.65 | 10km |
16 Sep | Spen Greenway 10k | 43:44 | 69.70 | 10km |
9 Sep | 12th Knossos Half Marathon, Crete, Greece | 1:44:52 | 63.63 | 13.1mi |
26 Aug | Gilberdyke 10 SB | 1:12:35 | 69.46 | 10mi |
5 Aug | Barry Island 10k | 48:37 | 62.70 | 10km |
22 Jul | Ørsted Great Grimsby 10K | 42:47 | 71.25 | 10km |
18 Jul | Laxton 10K | 42:20 | 72.00 | 10km |
14 Jul | AleAthlon | 1:07:45 | 51.06 | 7mi |
13 Jul | Walkington 10k | 43:53 | 69.46 | 10km |
8 Jul | Caistor sting in the tail | 45:32 | 66.94 | 10km |
6 Jul | East Leeds 10K | 44:52 | 67.94 | 10km |
4 Jul | Helen windsor 10k | 46:08 | 66.07 | 10km |
27 Jun | Ackworth Summer Handicap PB | 40:00 | 68.77 | 5.62mi |
24 Jun | Humber Bridge Half Marathon | 1:38:30 | 67.74 | 13.1mi |
15 Jun | Sledmere Sunset Trail | 45:37 | 66.82 | 10km |
13 Jun | Otley 10 | 1:18:45 | 64.02 | 10mi |
3 Jun | Goole Riverbank Challenge SB | 1:05:21 | 67.01 | 8.75mi |
31 May | Apperley Bridge canter | 47:03 | 64.79 | 10km |
28 May | Ilkley Harriers Trail Race SB | 57:35 | 59.16 | 6.9mi |
19 May | Holy Island Marathon | 4:19:40 | 53.88 | 26.2mi |
16 May | Askern 10KM | 43:10 | 70.61 | 10km |
13 May | Beverley 10k | 43:51 | 69.51 | 10km |
5 May | Revenge of the Fifth (half or full) | 2:20:01 | 47.65 | 13.1mi |
4 May | May the Fourth (Half or Full) | 2:14:45 | 49.52 | 13.1mi |
8 Apr | Rome Marathon | 3:42:50 | 62.78 | 26.2mi |
30 Mar | The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry PB | 34:26 | 70.85 | 5mi |
28 Mar | Goole Handicap PB | 34:08 | 70.78 | 4.95mi |
18 Mar | OPAP Limassol Marathon GSO SB | 3:28:03 | 67.24 | 26.2mi |
28 Jan | Ferriby 10 | 1:13:23 | 68.70 | 10mi |
14 Jan | Temple Newsam 10 (the TNT) | 1:19:52 | 63.12 | 10mi |
2017 | Result | WAVA | Distance | |
31 Dec | Jolly Holly Jog | 47:54 | 63.64 | 10km |
26 Dec | Chevin Chase SB | 57:18 | 60.37 | 7mi |
10 Dec | EYXC Langdale End closed club event | 54:01 | 51.23 | 5.7mi |
26 Nov | The Doncaster 10k | 43:00 | 70.28 | 10km |
12 Nov | EYXC Drewton woods closed club event PB | 56:08 | 57.40 | 6.6mi |
5 Nov | Guy Fawkes 10 | 1:18:22 | 63.77 | 10mi |
22 Oct | Yorkshire Coast 10K | 45:43 | 66.10 | 10km |
15 Oct | Bridlington Half Marathon | 1:43:19 | 64.01 | 13.1mi |
14 Oct | Gruesome Twosome | 1:48:36 | 60.89 | 13.1mi |
8 Oct | MBNA Chester Metric Marathon PB | 2:06:11 | 66.08 | 26.2km |
8 Oct | Brighouse Running Festival - 10K | 47:35 | 63.51 | 10km |
30 Sep | Running Under The Moon | 1:43:55 | 63.64 | 13.1mi |
23 Sep | Compressport Atsas, The Night Trail PB | 1:24:39 | 37.60 | 10.5km |
17 Sep | Spen Greenway 10k | 45:09 | 66.93 | 10km |
3 Sep | Wetherby 10K | 47:26 | 63.71 | 10km |
3 Sep | Tholthorpe 10k | 45:29 | 66.44 | 10km |
27 Aug | Gilberdyke 10 SB | 1:14:02 | 67.50 | 10mi |
23 Aug | Sessay Swift PB | 25:36 | 70.02 | 6km |
19 Aug | Maverick Inov-8 Lancashire PB | 2:45:34 | 43.83 | 23km |
30 Jul | Dong Energy Great Grimsby 10K | 45:22 | 66.61 | 10km |
19 Jul | Laxton 10K | 44:13 | 68.34 | 10km |
14 Jul | Walkington 10k | 44:43 | 67.58 | 10km |
7 Jul | J&J 1 mile treadmill Challenge SB | 6:40 | 65.42 | 1mi |
7 Jul | East Leeds 10K | 44:42 | 67.61 | 10km |
2 Jul | Harrogate Town Centre 10K | 44:54 | 67.30 | 10km |
28 Jun | Hyde Park Harriers Summer Mile | 6:42 | 65.09 | 1mi |
25 Jun | Humber Bridge Half Marathon SB | 1:40:53 | 65.55 | 13.1mi |
17 Jun | Chase the train PB | 1:20:40 | 51.55 | 8.4mi |
14 Jun | Ackworth Summer Handicap SB | 40:07 | 66.50 | 5.5mi |
7 Jun | Otley 10 | 1:18:56 | 63.31 | 10mi |
17 May | Askern 10KM | 43:42 | 69.15 | 10km |
13 May | Holy Island Marathon SB | 4:28:48 | 51.58 | 26.2mi |
4 May | May The 4th - Marathon | 5:04:05 | 45.60 | 26.2mi |
2 Apr | Fountains 10k | 45:47 | 66.01 | 10km |
29 Mar | Goole Handicap SB | 34:51 | 68.74 | 4.95mi |
19 Mar | Epilepsy Action Bradford 10k SB | 43:00 | 70.28 | 10km |
12 Mar | Spen 20 SB | 2:46:27 | 62.47 | 20mi |
25 Feb | Endurance Life CTS Northumberland Ultramarathon PB | 6:07:37 | 54.60 | 35.3mi |
2016 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 58:01 | 59.11 | 7mi |
27 Nov | Barnsley 10k | 43:40 | 68.62 | 10km |
20 Nov | Clowne Half Marathon | 1:41:23 | 64.65 | 13.1mi |
6 Nov | Leeds Abbey Dash | 42:12 | 71.00 | 10km |
30 Oct | Yorkshire Coast 10K PB | 41:52 | 71.57 | 10km |
16 Oct | Manchester Half Marathon | 1:38:18 | 66.68 | 13.1mi |
15 Oct | Gruesome Twosome | 1:50:45 | 59.18 | 13.1mi |
9 Oct | Jim Dingwall - Elloughton 10K Road Race | 42:15 | 70.92 | 10km |
2 Oct | Cusworth 10k | 42:18 | 70.83 | 10km |
25 Sep | Isle of Axholme Half Marathon | 1:37:45 | 67.05 | 13.1mi |
18 Sep | Filey 10k Beach Race | 47:55 | 62.53 | 10km |
11 Sep | Vale of York Half Marathon | 1:37:03 | 67.54 | 13.1mi |
28 Aug | Severn Bridge Half Marathon | 1:40:04 | 65.50 | 13.1mi |
21 Aug | Escrick 10K | 44:41 | 67.06 | 10km |
14 Aug | Askern 10 PB | 1:11:52 | 68.93 | 10mi |
3 Aug | Flat Cap 5 SB | 36:53 | 65.04 | 5mi |
31 Jul | Great Grimsby 10k | 43:28 | 68.93 | 10km |
20 Jul | Nostell Priory 10k | 45:40 | 65.61 | 10km |
13 Jul | Laxton 10K | 44:59 | 66.61 | 10km |
10 Jul | Leeds 10k - Jane Tomlinson Run For All | 43:08 | 69.46 | 10km |
29 Jun | Hyde Park Harriers Summer Mile SB | 6:35 | 65.72 | 1mi |
26 Jun | Hadrian's Wall Half Marathon | 1:48:14 | 60.56 | 13.1mi |
22 Jun | Ackworth Summer Handicap PB | 39:01 | 67.80 | 5.5mi |
12 Jun | Garmin Troodos Green Race PB | 1:24:52 | 54.18 | 15km |
5 Jun | Ramathon SB | 1:36:23 | 68.00 | 13.1mi |
29 May | Edinburgh Marathon PB | 3:24:53 | 67.08 | 26.2mi |
18 May | Askern 10KM | 44:09 | 67.87 | 10km |
24 Apr | Blackpool Half Marathon | 1:36:42 | 67.78 | 13.1mi |
10 Apr | Sheffield Half Marathon | 1:40:16 | 65.37 | 13.1mi |
6 Apr | Goole Handicap SB | 35:18 | 67.30 | 4.95mi |
13 Mar | Age UK Harewood Dash 10k | 46:17 | 64.74 | 10km |
6 Mar | Norton 9 PB | 1:06:35 | 66.58 | 9mi |
28 Feb | Oulton Park 10k | 45:17 | 66.17 | 10km |
28 Feb | Oulton Park 1/2 Marathon | 1:41:20 | 64.68 | 13.1mi |
14 Feb | Liversedge Half Marathon | 1:42:17 | 64.08 | 13.1mi |
7 Feb | Dewsbury 10K | 42:47 | 70.03 | 10km |
10 Jan | Temple Newsam 10 (the TNT) | 1:22:26 | 60.09 | 10mi |
2015 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 1:05:17 | 52.08 | 7mi |
13 Dec | Leeds Christmas 10k Challenge | 48:11 | 61.66 | 10km |
15 Nov | Donington Park Half Marathon | 1:45:25 | 61.64 | 13.1mi |
25 Oct | Run Northumberland Castles Half | 1:44:45 | 62.03 | 13.1mi |
17 Oct | Gruesome Twosome | 2:09:52 | 50.04 | 13.1mi |
11 Oct | Yorkshire Marathon Relay Leg 1 PB | 34:25 | 66.34 | 4.8mi |
23 Aug | Major Stone Half Marathon | 1:43:22 | 62.86 | 13.1mi |
16 Aug | Escrick 10k | 43:58 | 67.57 | 10km |
9 Aug | Askern 10 SB | 1:14:58 | 65.51 | 10mi |
29 Jul | Flat Cap 5 SB | 37:22 | 63.67 | 5mi |
15 Jul | Nostell Priory 10k | 45:31 | 65.27 | 10km |
10 Jul | Walkington 10K | 44:53 | 66.19 | 10km |
8 Jul | Laxton 10K SB | 43:07 | 68.91 | 10km |
28 Jun | Humber Bridge Half Marathon | 1:41:12 | 64.21 | 13.1mi |
20 Jun | Big 5 Marathon SB | 4:38:34 | 48.91 | 26.2mi |
20 May | Askern 10KM | 44:08 | 67.32 | 10km |
3 May | North Lincolnshire Half Marathon | 1:40:38 | 64.57 | 13.1mi |
18 Apr | Meanwood Valley Trail Race PB | 58:23 | 62.10 | 7.5mi |
12 Apr | Ackworth Half Marathon | 1:41:39 | 63.92 | 13.1mi |
1 Apr | Goole Handicap SB | 35:36 | 66.17 | 4.95mi |
15 Mar | Silverstone Half Marathon SB | 1:38:23 | 66.05 | 13.1mi |
22 Feb | Brighton Half Marathon | 1:38:25 | 66.03 | 13.1mi |
1 Feb | Dewsbury 10K | 44:15 | 67.14 | 10km |
25 Jan | Ferriby 10 | 1:15:47 | 64.80 | 10mi |
2014 | Result | WAVA | Distance | |
26 Dec | Chevin Chase PB | 56:49 | 59.33 | 7mi |
16 Nov | Leeds Abbey Dash | 45:26 | 64.84 | 10km |
2 Nov | Guy Fawkes 10 | 1:22:54 | 58.74 | 10mi |
31 Oct | Chevin Chiller PB | 34:58 | 55.64 | 6.66km |
26 Oct | Wistow 10k | 43:51 | 67.19 | 10km |
19 Oct | The Woodland Challenge SB | 48:36 | 58.50 | 6mi |
11 Oct | Gruesome Twosome | 1:43:31 | 62.23 | 13.1mi |
5 Oct | Cusworth 10k SB | 42:46 | 68.89 | 10km |
21 Sep | Martin House Colour Me Happy SB | 35:30 | 40.83 | 5km |
7 Sep | Vale of York Half Marathon SB | 1:38:39 | 65.30 | 13.1mi |
24 Aug | Escrick 10k | 44:05 | 66.83 | 10km |
24 Aug | West Yorkshire 5 (rearranged) SB | 36:56 | 63.88 | 5mi |
20 Aug | Goole Viking Striders Duathlon | 14:28 / 18:03 /15:03 | 0.00 | 2miles/5.8miles/2miles |
30 Jul | Flat Cap 5 | 37:28 | 62.97 | 5mi |
16 Jul | Nostell Priory 10k | 45:21 | 64.96 | 10km |
11 Jul | Walkington 10K | 43:59 | 66.98 | 10km |
9 Jul | Laxton 10K | 43:32 | 67.67 | 10km |
29 Jun | Humber Bridge half marathon | 1:42:04 | 63.11 | 13.1mi |
26 Jun | J&J Lace Up Leeds | 45:37 | 64.58 | 10km |
25 Jun | Ackworth Road Runners Summer Handicap PB | 24:48 | 68.05 | 3.6mi |
12 Jun | Rush around the Rhubarb Trail Race SB | 27:00 | 64.79 | 6km |
21 May | Askern 10KM | 45:13 | 65.16 | 10km |
27 Apr | Rock'n'Roll Madrid Marathon SB | 3:54:05 | 57.70 | 26.2mi |
23 Mar | Rother Valley Half | 1:45:38 | 60.98 | 13.1mi |
9 Mar | Trafford 10k | 45:16 | 65.08 | 10km |
23 Feb | Snake Lane 10 SB | 1:17:15 | 63.03 | 10mi |
9 Feb | Liversedge Half Marathon | 1:51:14 | 57.91 | 13.1mi |
2 Feb | Dewsbury 10K | 46:55 | 62.79 | 10km |
2013 | Result | WAVA | Distance | |
17 Nov | Leeds Abbey Dash | 45:58 | 63.56 | 10km |
3 Nov | Derwentwater 10 | 1:21:26 | 59.29 | 10mi |
31 Oct | Chevin Chiller SB | 38:55 | 49.59 | 6.66km |
20 Oct | Bridlington Half Marathon | 1:48:01 | 59.12 | 13.1mi |
15 Sep | Great North Run | 1:49:43 | 58.21 | 13.1mi |
25 Aug | Sunshine Coast Half Marathon | 1:44:45 | 60.97 | 13.1mi |
18 Aug | VRR Princes Park Half Marathon | 1:43:12 | 61.88 | 13.1mi |
4 Aug | York 10k - Jane Tomlinson Run for all | 46:08 | 63.33 | 10km |
31 Jul | Flat Cap 5 | 38:22 | 61.00 | 5mi |
18 Jul | Laxton 10K | 45:30 | 64.21 | 10km |
14 Jul | Leeds 10k - Jane Tomlinson Run For All | 46:14 | 63.19 | 10km |
15 May | Askern 10KM | 44:40 | 65.41 | 10km |
28 Apr | Greater Manchester Marathon SB | 3:25:39 | 65.11 | 26.2mi |
29 Mar | The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry SB | 34:49 | 67.22 | 5mi |
24 Mar | Wilmslow Half Marathon SB | 1:40:05 | 63.81 | 13.1mi |
10 Mar | Sheffield Varsity 10k | 44:22 | 65.85 | 10km |
24 Feb | Snake Lane 10 SB | 1:12:24 | 66.68 | 10mi |
10 Feb | Liversedge Half Marathon | 1:44:01 | 61.40 | 13.1mi |
3 Feb | Dewsbury 10K SB | 43:44 | 66.81 | 10km |
2012 | Result | WAVA | Distance | |
26 Dec | Chevin Chase SB | 1:04:53 | 51.09 | 7mi |
18 Nov | Gruesome Twosome | 1:48:03 | 58.60 | 13.1mi |
4 Nov | Guy Fawkes 10 | 1:22:00 | 58.38 | 10mi |
21 Oct | Bridlington Half Marathon | 1:42:03 | 62.05 | 13.1mi |
15 Aug | Hyde Park Harriers 2nd Annual Summer Mile PB | 6:29 | 64.69 | 1mi |
12 Aug | Big Fun Run 5K Leeds SB | 21:17 | 67.04 | 5km |
25 Jul | Laxton 10K SB | 45:03 | 64.32 | 10km |
26 May | Kirklees 10k Challenge | 47:25 | 61.11 | 10km |
13 May | Leeds Half Marathon | 1:42:44 | 61.63 | 13.1mi |
6 May | North Lincolnshire Half Marathon | 1:41:13 | 62.56 | 13.1mi |
6 Apr | The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry SB | 37:11 | 62.42 | 5mi |
18 Mar | Limassol Marathon SB | 3:32:55 | 62.35 | 26.2mi |
12 Feb | Liversedge Half Marathon SB | 1:40:47 | 62.83 | 13.1mi |
29 Jan | Ferriby 10 SB | 1:14:35 | 64.19 | 10mi |
2011 | Result | WAVA | Distance | |
26 Dec | East Hull Harriers Boxing Day 10Km Road Race | 45:34 | 63.59 | 10km |
20 Nov | Leeds Abbey Dash | 45:21 | 63.37 | 10km |
13 Nov | Dalby Dash | 45:48 | 62.75 | 10km |
16 Oct | Cardiff Half Marathon | 1:44:54 | 59.85 | 13.1mi |
25 Sep | Filey 10K Beach Race | 50:01 | 57.46 | 10km |
11 Sep | Major Stone Half Marathon SB | 1:42:46 | 61.09 | 13.1mi |
24 Aug | HPH Summer Mile SB | 6:34 | 63.39 | 1mi |
13 Aug | Big Fun Run Leeds 5k PB | 21:16 | 66.57 | 5km |
31 Jul | York 10k - Jane Tomlinson Run For All | 48:14 | 59.58 | 10km |
27 Jul | Laxton 10k SB | 45:00 | 63.87 | 10km |
17 Jul | Keep Your Eye On The Ball 10k Sheffield | 0.00 | 10km | |
26 Jun | Humber Bridge Half Marathon | 1:50:39 | 56.74 | 13.1mi |
19 Jun | Leeds 10k - Jane Tomlinson Run For All | 46:37 | 61.65 | 10km |
5 Jun | Goole Riverbank Challenge SB | 1:06:39 | 61.90 | 8.75mi |
15 May | Hull 10k - Jane Tomlinson Run For All | 45:36 | 63.02 | 10km |
2 May | Rothwell 10k | 47:05 | 61.04 | 10km |
3 Apr | Hornsea Rotary One Third Marathon National Championship PB | 1:08:42 | 59.98 | 8.74mi |
20 Mar | Barnardos Big 5k | 22:29 | 62.97 | 5km |
2010 | Result | WAVA | Distance | |
5 Dec | Santas On The Run PB | 11:48 | 57.07 | 2.5km |
21 Nov | Leeds Abbey Dash SB | 46:13 | 61.68 | 10km |
31 Oct | Cancer Research Run 10K Harewood House | 48:24 | 58.90 | 10km |
26 Sep | Filey 10K Beach Race | 54:00 | 52.79 | 10km |
14 Aug | Big Fun Run Leeds | 25:22 | 55.39 | 5km |
1 Aug | York 10K - Jane Tomlinson Run For All | 49:51 | 57.18 | 10km |
27 Jun | Humber Bridge Half-Marathon SB | 1:58:33 | 52.52 | 13.1mi |
23 May | Hull 10k - Jane Tomlinson Run For All | 47:15 | 60.33 | 10km |
3 May | Rothwell 10K | 48:36 | 58.66 | 10km |
14 Mar | Barnardo's Big 5km SB | 22:18 | 63.00 | 5km |
7 Feb | Dewsbury 10K | 46:39 | 61.11 | 10km |
2009 | Result | WAVA | Distance | |
22 Nov | Leeds Abbey Dash SB | 48:43 | 58.05 | 10km |
11 Oct | The Howden 10 | 51:30 | 54.91 | 10km |
27 Aug | Reindeer Romp Relay PB | 15:10 | 54.12 | 1.88mi |
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 | 39 | 34 | 127 | 161 | 55 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 417 |
2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 0 | 0 | 2 | 9 |
2023 | 139 | 136 | 110 | 155 | 145 | 152 | 146 | 149 | 157 | 127 | 138 | 137 | 1691 |
2022 | 3 | 0 | 5 | 1 | 0 | 1 | 1 | 0 | 1 | 0 | 0 | 0 | 13 |
2022 | 141 | 122 | 143 | 169 | 82 | 122 | 25 | 94 | 92 | 136 | 140 | 138 | 1403 |
2021 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 8 |
2021 | 57 | 55 | 51 | 145 | 126 | 134 | 152 | 162 | 141 | 131 | 118 | 114 | 1386 |
2020 | 137 | 145 | 163 | 165 | 170 | 125 | 172 | 188 | 125 | 102 | 123 | 107 | 1721 |
2019 | 162 | 165 | 169 | 121 | 131 | 120 | 117 | 120 | 28 | 91 | 31 | 89 | 1344 |
2018 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2018 | 166 | 178 | 167 | 166 | 173 | 125 | 139 | 124 | 126 | 122 | 147 | 146 | 1779 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0.1 | 0 | 0 | 0 | 0.2 |
2017 | 287 | 203 | 161 | 173 | 144 | 150 | 163 | 172 | 113 | 166 | 164 | 171 | 2066 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 1 |
2016 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 |
2016 | 150 | 160 | 163 | 173 | 204 | 110 | 124 | 160 | 157 | 157 | 204 | 233 | 1994 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 0 | 15 |
2015 | 121 | 130 | 163 | 173 | 159 | 148 | 121 | 152 | 36 | 117 | 150 | 129 | 1600 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 22 | 0 | 0 | 0 | 22 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 2 | 0 | 3 | 0 | 3 | 13 |
2014 | 134 | 145 | 185 | 167 | 131 | 149 | 138 | 163 | 146 | 129 | 78 | 116 | 1681 |
2014 | 14 | 20 | 7 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 0 | 53 |
2013 | 0 | 0 | 0 | 8 | 0 | 6 | 1 | 0 | 0 | 0 | 0 | 0 | 15 |
2013 | 157 | 151 | 183 | 163 | 96 | 44 | 93 | 70 | 56 | 110 | 90 | 52 | 1265 |
2013 | 7 | 0 | 0 | 0 | 0 | 42 | 0 | 0 | 0 | 0 | 0 | 0 | 48 |
2012 | 0 | 0 | 0 | 26 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 13 | 39 |
2012 | 163 | 182 | 116 | 51 | 108 | 90 | 101 | 138 | 35 | 103 | 71 | 96 | 1255 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 36 | 0 | 0 | 5 | 41 |
2011 | 0 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 16 |
2011 | 61 | 46 | 68 | 92 | 101 | 94 | 69 | 106 | 101 | 118 | 67 | 136 | 1059 |
2010 | 80 | 77 | 86 | 46 | 81 | 90 | 56 | 9 | 70 | 68 | 59 | 24 | 746 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 6 |
2009 | 0 | 0 | 0 | 0 | 39 | 48 | 49 | 80 | 51 | 58 | 64 | 53 | 442 |
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1) 1mi - 9:21(9:21/mi) 133/156bpm [1243b/mi] 119cal 327/383W
2) 1mi - 8:27(8:27/mi) 144/156bpm [1217b/mi] 118cal 394/510W 3) 1mi - 8:22(8:22/mi) 142/149bpm [1189b/mi] 114cal 395/432W 4) 1mi - 8:22(8:22/mi) 146/152bpm [1221b/mi] 116cal 371/430W 5) 0.75mi - 6:32(8:43/mi) 145/163bpm [1263b/mi] 87cal 359/456W Add a comment
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1) 1mi - 9:14(9:14/mi) 140/153bpm [1293b/mi] 123cal 340/481W
2) 1mi - 9:06(9:06/mi) 154/166bpm [1402b/mi] 128cal 338/445W 3) 1mi - 9:26(9:26/mi) 144/159bpm [1358b/mi] 127cal 363/481W 4) 1mi - 9:04(9:04/mi) 128/138bpm [1160b/mi] 125cal 341/448W 5) 1mi - 10:40(10:40/mi) 133/141bpm [1418b/mi] 134cal 338/486W 6) 1mi - 10:16(10:16/mi) 136/150bpm [1396b/mi] 122cal 317/448W 7) 1mi - 9:47(9:47/mi) 126/134bpm [1232b/mi] 123cal 318/425W 8) 1mi - 9:35(9:35/mi) 129/143bpm [1235b/mi] 121cal 321/491W 9) 1mi - 10:10(10:10/mi) 134/142bpm [1362b/mi] 129cal 327/448W 10) 1mi - 10:39(10:39/mi) 138/150bpm [1469b/mi] 123cal 288/483W 11) 1mi - 10:21(10:21/mi) 146/152bpm [1511b/mi] 130cal 313/461W 12) 1mi - 11:10(11:10/mi) 143/152bpm [1598b/mi] 132cal 311/474W 13) 1mi - 11:56(11:56/mi) 134/148bpm [1599b/mi] 122cal 272/386W 14) 1mi - 11:22(11:22/mi) 134/144bpm [1524b/mi] 119cal 265/421W 15) 1mi - 11:11(11:11/mi) 139/151bpm [1554b/mi] 119cal 260/384W 16) 1mi - 12:34(12:34/mi) 138/150bpm [1735b/mi] 126cal 259/387W 17) 1mi - 12:03(12:03/mi) 130/147bpm [1567b/mi] 123cal 234/399W 18) 1mi - 13:17(13:17/mi) 128/148bpm [1700b/mi] 126cal 239/429W 19) 1mi - 12:45(12:45/mi) 128/149bpm [1632b/mi] 129cal 250/465W 20) 1mi - 13:00(13:00/mi) 137/158bpm [1780b/mi] 126cal 226/441W 21) 0.05mi - 29(9:46/mi) 156/156bpm [1524b/mi] 6cal 281/304W Add a comment
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1) 1mi - 9:03(9:03/mi) 136/151bpm [1232b/mi] 118cal 341/439W
2) 1mi - 9:19(9:19/mi) 146/154bpm [1359b/mi] 128cal 341/458W 3) 1mi - 9:00(9:00/mi) 151/158bpm [1360b/mi] 126cal 355/447W 4) 1mi - 8:54(8:54/mi) 150/154bpm [1334b/mi] 123cal 344/394W 5) 1mi - 8:50(8:50/mi) 154/161bpm [1360b/mi] 125cal 353/417W 6) 1mi - 9:02(9:02/mi) 155/163bpm [1400b/mi] 128cal 343/371W 7) 0.45mi - 4:05(9:04/mi) 150/156bpm [1360b/mi] 55cal 340/356W Add a comment
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
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1) 1mi - 8:36(8:36/mi) 135/154bpm [1161b/mi] 114cal 361/389W
2) 1mi - 8:34(8:34/mi) 144/155bpm [1235b/mi] 119cal 373/455W 3) 1mi - 8:29(8:29/mi) 151/169bpm [1281b/mi] 122cal 365/410W 4) 1mi - 8:42(8:42/mi) 146/174bpm [1270b/mi] 116cal 358/407W 5) 1mi - 8:44(8:44/mi) 140/146bpm [1222b/mi] 116cal 356/423W 6) 0.55mi - 4:49(8:46/mi) 147/153bpm [1288b/mi] 65cal 362/450W Add a comment
1) 1mi - 8:42(8:42/mi) 120/139bpm [1044b/mi] 103cal 369/481W
2) 0.51mi - 4:30(8:47/mi) 142/148bpm [1247b/mi] 62cal 360/427W Add a comment
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1) 1mi - 8:59(8:59/mi) 144/157bpm [1295b/mi] 122cal 354/441W
2) 1mi - 8:33(8:33/mi) 154/167bpm [1318b/mi] 124cal 370/495W 3) 1mi - 8:38(8:38/mi) 152/160bpm [1313b/mi] 123cal 366/441W 4) 1mi - 9:10(9:10/mi) 147/155bpm [1347b/mi] 123cal 357/437W 5) 1mi - 8:54(8:54/mi) 144/153bpm [1282b/mi] 116cal 345/414W 6) 1mi - 9:06(9:06/mi) 144/150bpm [1310b/mi] 118cal 345/412W 7) 1mi - 9:01(9:01/mi) 140/149bpm [1263b/mi] 123cal 346/381W 8) 0.21mi - 2:21(11:12/mi) 134/139bpm [1500b/mi] 25cal 272/475W Add a comment
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Hip Abduction With Band, 10 times each leg
Hip Abduction With Band Supine, 10 times each leg Clam with Band, 10 times each leg Side walk with band, 10 times each direction Side Walk with Band 2, 10 times each direction Lateral walk with exercise band, 10 times forwards and backwards Sit-down squat with band, 10 times Squat with band, 10 times Foam roller ITB stretch gentle, 10 times each leg Foam Roller Hamstring stretch, 10 times each leg Foam Roller Gastrocnemius Soleus, 10 times Foam Roller Gastrocnemius Soleus single leg, 10 times each leg Foam roller quadriceps, 10 times Add a comment
1) 1mi - 8:59(8:59/mi) 144/155bpm [1293b/mi] 122cal 341/404W
2) 1mi - 8:31(8:31/mi) 154/167bpm [1312b/mi] 123cal 368/408W 3) 1mi - 8:50(8:50/mi) 153/160bpm [1352b/mi] 125cal 353/426W 4) 1mi - 8:43(8:43/mi) 147/159bpm [1281b/mi] 124cal 349/382W 5) 1mi - 8:44(8:44/mi) 141/156bpm [1232b/mi] 120cal 346/393W 6) 0.17mi - 1:30(9:01/mi) 156/159bpm [1406b/mi] 22cal 353/370W Add a comment
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1) 1mi - 10:38(10:38/mi) 135/152bpm [1435b/mi] 135cal 348/426W
2) 1mi - 9:09(9:09/mi) 144/150bpm [1318b/mi] 122cal 319/432W 3) 1mi - 9:53(9:53/mi) 145/154bpm [1433b/mi] 129cal 322/408W 4) 1mi - 11:52(11:52/mi) 138/147bpm [1637b/mi] 135cal 299/467W 5) 1mi - 9:41(9:41/mi) 146/155bpm [1413b/mi] 124cal 307/421W 6) 1mi - 9:31(9:31/mi) 173/193bpm [1647b/mi] 144cal 333/393W 7) 1mi - 9:44(9:44/mi) 184/191bpm [1791b/mi] 153cal 339/380W 8) 1mi - 10:23(10:23/mi) 183/192bpm [1900b/mi] 164cal 326/408W 9) 1mi - 10:12(10:12/mi) 180/188bpm [1837b/mi] 151cal 311/420W 10) 1mi - 13:25(13:25/mi) 156/188bpm [2093b/mi] 151cal 253/404W 11) 1mi - 10:33(10:33/mi) 138/145bpm [1457b/mi] 136cal 326/384W 12) 1mi - 11:30(11:30/mi) 136/147bpm [1564b/mi] 126cal 276/380W 13) 1mi - 12:04(12:04/mi) 138/153bpm [1666b/mi] 126cal 267/469W 14) 1mi - 10:40(10:40/mi) 142/152bpm [1515b/mi] 121cal 305/404W 15) 1mi - 10:53(10:53/mi) 132/149bpm [1437b/mi] 117cal 259/354W 16) 1mi - 12:05(12:05/mi) 133/148bpm [1607b/mi] 122cal 227/332W 17) 1mi - 12:48(12:48/mi) 139/175bpm [1778b/mi] 130cal 238/418W 18) 1mi - 12:40(12:40/mi) 170/188bpm [2153b/mi] 168cal 231/352W 19) 0.35mi - 4:42(13:29/mi) 168/176bpm [2264b/mi] 61cal 237/365W Add a comment
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1) 1mi - 9:10(9:10/mi) 136/152bpm [1246b/mi] 120cal 337/398W
2) 1mi - 9:53(9:53/mi) 142/155bpm [1404b/mi] 129cal 336/484W 3) 1mi - 9:49(9:49/mi) 139/150bpm [1366b/mi] 125cal 337/463W 4) 1mi - 9:37(9:37/mi) 132/139bpm [1269b/mi] 119cal 321/401W 5) 1mi - 9:43(9:43/mi) 139/155bpm [1352b/mi] 124cal 319/399W 6) 1mi - 9:22(9:22/mi) 145/151bpm [1359b/mi] 122cal 328/363W 7) 0.27mi - 2:27(8:58/mi) 138/145bpm [1238b/mi] 33cal 348/389W Add a comment
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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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Thu 2nd May
May 2
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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
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1) 1mi - 9:01(9:01/mi) 137/155bpm [1235b/mi] 120cal 358/442W
2) 1mi - 8:34(8:34/mi) 144/154bpm [1235b/mi] 119cal 361/442W 3) 1mi - 9:14(9:14/mi) 136/157bpm [1256b/mi] 110cal 318/406W 4) 1mi - 8:53(8:53/mi) 134/141bpm [1190b/mi] 109cal 346/378W 5) 1mi - 9:28(9:28/mi) 135/143bpm [1277b/mi] 117cal 345/459W 6) 1mi - 9:00(9:00/mi) 137/143bpm [1234b/mi] 116cal 379/420W 7) 0.21mi - 2:04(9:48/mi) 139/142bpm [1362b/mi] 25cal 324/375W Add a comment
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1) 1mi - 8:58(8:58/mi) 134/147bpm [1201b/mi] 117cal 346/437W
2) 1mi - 8:55(8:55/mi) 145/150bpm [1293b/mi] 123cal 341/431W 3) 1mi - 9:18(9:18/mi) 162/187bpm [1506b/mi] 134cal 327/399W 4) 1mi - 9:29(9:29/mi) 162/174bpm [1535b/mi] 136cal 360/409W 5) 1mi - 9:27(9:27/mi) 152/160bpm [1437b/mi] 129cal 351/472W 6) 1mi - 8:58(8:58/mi) 139/149bpm [1247b/mi] 123cal 361/457W 7) 0.11mi - 56(8:51/mi) 139/140bpm [1231b/mi] 14cal 365/401W Add a comment
Hip Abduction with Band, both legs - 6 x 3 times
Clam Advanced with Leg Shoot, both legs - 8 x 3 times Patella Mobilisation, both knees - 20 times Resisted Plantar Flexion, both sides - 8 x3 times Side Walk with Band, both sides - 8 x 3 times Bulgarian Split Squat with Dumbbells into Single Leg RDL, both legs - 8 x 3 times Box jump lateral, both sides, 6 x 3 times Resisted Eversion with Ball, both feet - 6 x 3 times Resisted Inversion with Ball, both feet - 6 x 3 times Add a comment
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1) 1mi - 9:01(9:01/mi) 126/143bpm [1135b/mi] 109cal 332/459W
2) 1mi - 8:36(8:36/mi) 141/150bpm [1213b/mi] 118cal 368/410W 3) 1mi - 8:46(8:46/mi) 145/158bpm [1272b/mi] 120cal 352/420W 4) 1mi - 9:09(9:09/mi) 153/159bpm [1401b/mi] 129cal 333/367W 5) 1mi - 9:02(9:02/mi) 153/166bpm [1383b/mi] 127cal 341/389W 6) 0.25mi - 2:20(9:13/mi) 158/165bpm [1456b/mi] 33cal 348/371W Add a comment
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1) 1mi - 8:00(8:00/mi) 125/137bpm [1001b/mi] 78cal
2) 1mi - 8:13(8:13/mi) 136/145bpm [1118b/mi] 90cal 3) 1mi - 7:56(7:56/mi) 136/143bpm [1079b/mi] 84cal 4) 0.19mi - 1:27(7:28/mi) 137/141bpm [1023b/mi] 14cal Add a comment
1) 1mi - 9:26(9:26/mi) 114/131bpm [1075b/mi] 81cal
2) 0.21mi - 1:52(8:47/mi) 122/132bpm [1072b/mi] 17cal Add a comment
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1) 1mi - 8:57(8:57/mi) 109/117bpm [976b/mi] 68cal
2) 1mi - 9:54(9:54/mi) 113/120bpm [1119b/mi] 80cal 3) 1mi - 9:01(9:01/mi) 119/125bpm [1073b/mi] 71cal 4) 1mi - 9:25(9:25/mi) 119/127bpm [1121b/mi] 75cal 5) 1mi - 9:34(9:34/mi) 119/123bpm [1138b/mi] 72cal 6) 1mi - 9:22(9:22/mi) 121/132bpm [1132b/mi] 68cal 7) 1mi - 9:22(9:22/mi) 119/134bpm [1114b/mi] 65cal 8) 1mi - 9:07(9:07/mi) 116/124bpm [1057b/mi] 62cal 9) 1mi - 8:54(8:54/mi) 115/118bpm [1023b/mi] 57cal 10) 1mi - 9:22(9:22/mi) 115/120bpm [1077b/mi] 70cal 11) 1mi - 9:16(9:16/mi) 114/122bpm [1057b/mi] 59cal 12) 1mi - 10:16(10:16/mi) 109/116bpm [1120b/mi] 75cal 13) 0.87mi - 9:02(10:25/mi) 113/121bpm [1178b/mi] 64cal Add a comment
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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
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Hip Abduction with Band, both legs - 6 x 3 times
Clam Advanced with Leg Shoot, both legs - 8 x 3 times Patella Mobilisation, both knees - 20 times Resisted Plantar Flexion, both sides - 8 x3 times Side Walk with Band, both sides - 8 x 3 times Bulgarian Split Squat with Dumbbells into Single Leg RDL, both legs - 8 x 3 times Box jump lateral, both sides, 6 x 3 times Plyometric Calf Heel and Quad Raise, both legs - 6 x 3 times Resisted Eversion with Ball, both feet - 6 x 3 times Resisted Invvrsion with Ball, both feet - 6 x 3 times Add a comment
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1) 1mi - 8:54(8:54/mi) 126/140bpm [1122b/mi] 105cal 339/541W
2) 1mi - 8:36(8:36/mi) 142/153bpm [1222b/mi] 113cal 370/398W 3) 1mi - 8:38(8:38/mi) 145/153bpm [1253b/mi] 113cal 368/399W 4) 1mi - 8:51(8:51/mi) 144/151bpm [1274b/mi] 114cal 360/432W 5) 1mi - 9:00(9:00/mi) 142/148bpm [1278b/mi] 111cal 334/373W 6) 1mi - 9:16(9:16/mi) 140/149bpm [1297b/mi] 117cal 338/373W 7) 0.6mi - 5:47(9:34/mi) 142/152bpm [1359b/mi] 71cal 334/379W Add a comment
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1) 1mi - 9:05(9:05/mi) 131/151bpm [1189b/mi] 113cal 338/400W
2) 1mi - 8:52(8:52/mi) 142/155bpm [1260b/mi] 117cal 353/418W 3) 1mi - 9:10(9:10/mi) 138/148bpm [1265b/mi] 114cal 336/376W 4) 1mi - 8:52(8:52/mi) 148/155bpm [1313b/mi] 119cal 350/368W 5) 0.53mi - 4:38(8:46/mi) 148/157bpm [1298b/mi] 62cal 348/409W Add a comment
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1) 1mi - 8:38(8:38/mi) 132/154bpm [1140b/mi] 108cal 351/458W
2) 1mi - 8:37(8:37/mi) 141/155bpm [1216b/mi] 115cal 358/430W 3) 1mi - 8:41(8:41/mi) 143/152bpm [1241b/mi] 114cal 364/439W 4) 1mi - 9:00(9:00/mi) 134/144bpm [1207b/mi] 109cal 356/423W 5) 0.03mi - 16(10:17/mi) 128/132bpm [1316b/mi] 3cal 364/372W Add a comment
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1) 1mi - 9:11(9:11/mi) 128/141bpm [1174b/mi] 113cal 334/440W
2) 1mi - 12:53(12:53/mi) 129/155bpm [1662b/mi] 139cal 241/430W 3) 1mi - 10:48(10:48/mi) 135/143bpm [1459b/mi] 131cal 364/445W 4) 1mi - 9:59(9:59/mi) 135/140bpm [1347b/mi] 118cal 345/399W 5) 1mi - 9:10(9:10/mi) 139/148bpm [1275b/mi] 114cal 330/378W 6) 1mi - 10:04(10:04/mi) 140/149bpm [1410b/mi] 126cal 317/393W 7) 1mi - 11:38(11:38/mi) 132/152bpm [1536b/mi] 118cal 237/356W 8) 1mi - 10:19(10:19/mi) 124/141bpm [1280b/mi] 121cal 301/390W 9) 1mi - 9:50(9:50/mi) 131/141bpm [1289b/mi] 130cal 319/368W 10) 1mi - 9:59(9:59/mi) 129/145bpm [1287b/mi] 127cal 307/378W 11) 1mi - 9:58(9:58/mi) 132/142bpm [1316b/mi] 128cal 315/374W 12) 0.12mi - 1:12(10:22/mi) 137/139bpm [1420b/mi] 15cal 318/354W Add a comment
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