dan.

Last on at 6pm, 16th Oct 2024

M55 Staffordshire

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Trentham RC

About Me
Started running in June 2009, when I was 40. Out of my goals I have now got; 2012 - sub-90 half 2013 - sub-40 10K 2014 - sub-3:15 full - sub-85 half - sub-19 5K - sub-38 10K - sub-3 marathon Show More...

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Recent Blogs
Stafford Half 2016	Mar 2016
Malaga marathon número dos	Dec 2015
What a Thunder Run pair!	Jul 2015
The return of the Potteries Marathon	Jul 2015
A good London for me for once?	Apr 2015

My parkrun
No parkrun selected

Recent Training
22nd Dec	General	10.1mi	1:27:17
17th Dec	General	3.3mi	30:01
17th Dec	General	4.5mi	35:08
17th Dec	General	3.5mi	30:24
15th Dec	General	10.1mi	1:29:47

12 Month Benchmarks	Run	Bike
Mile	5:52	5:26
5k	19:57	20:57
5mi	32:54	42:26
10k	50:28	1:03:09
10mi	1:21:13	2:27:25
Half	1:46:49	0
20mi	2:47:31	0
Mara	3:53:13	0

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	PB	WB
200m	1				30 75.11						30 4:01/mi	75.11
1mi	1				5:39 72.03						5:39 5:39/mi	72.03
2mi	3				12:10 71.54	12:10 72.08		11:51 75.13			11:51 5:55/mi	75.13
5km	16			19:47 69.42	19:27 71.15	19:40 70.90	18:29 76.01	18:35 76.19	18:54 75.10		18:29 5:57/mi	76.19
4mi	1				26:08 68.57						26:08 6:32/mi	68.57
5mi	9		33:57 65.21	35:50 62.26	32:41 68.26		31:53 71.08	30:09 75.76			30:09 6:02/mi	75.76
10km	18		43:51 62.97	40:54 68.05	40:04 70.01	38:27 73.54	37:51 75.31	37:50 75.96	38:00 76.25		37:50 6:05/mi	76.25
10.1km	1			45:15 62.16							45:15 7:13/mi	62.16
7mi	8		50:30 62.02	47:21 66.67	45:47 68.95	45:28 70.55	47:29 68.11	47:08 69.18	49:42 66.15		45:28 6:30/mi	70.55
8mi	1						1:02:09 59.91				1:02:09 7:46/mi	59.91
15km	1		1:09:40 60.74								1:09:40 7:28/mi	60.74
10mi	3			1:08:33 67.02	1:07:25 68.70						1:07:25 6:45/mi	68.70
13.1mi	24	1:53:45 52.57	1:34:04 64.05	1:33:34 64.91	1:29:45 67.68	1:28:59 69.39	1:21:23 76.51	1:23:40 74.42	1:21:17 77.24		1:21:17 6:12/mi	77.24
14mi	1				1:49:59 59.77						1:49:59 7:51/mi	59.77
30km	1						2:26:31 61.94				2:26:31 7:52/mi	61.94
20mi	7			2:26:13 64.79	2:25:05 66.37	2:38:25 60.79	2:24:05 67.39	2:19:14 70.32	2:19:04 70.99		2:19:04 6:57/mi	70.99
26.2mi	17		3:39:08 57.65	3:39:07 58.12		3:23:12 63.71	2:59:12 72.85	2:58:56 73.57	3:04:53 71.81	3:17:12 67.90	2:58:56 6:50/mi	73.57
50km	1				4:37:44 56.39						4:37:44 8:56/mi	56.39

2019		Result	WAVA	Distance
5 May	Volkswagen Prague Marathon			26.2mi
10 Mar	Knighton 20			20mi
2017		Result	WAVA	Distance
28 May	Flying Fox Marathon	3:20:33	66.77	26.2mi
23 Apr	London Marathon SB	3:17:12	67.90	26.2mi
19 Mar	Stafford Half Marathon			13.1mi
12 Mar	Knighton 20			20mi
2016		Result	WAVA	Distance
12 Nov	Hanley parkrun	19:00	75.10	5km
16 Oct	Werrington 10K	58:33	49.49	10km
18 Sep	St Thomas 7 SB	49:42	66.15	7mi
3 Jul	Potteries Marathon	3:12:11	69.08	26.2mi
19 Jun	Stone St Michael's 10k SB	38:00	76.25	10km
12 Jun	Potters 'Arf Marathon	1:27:58	71.98	13.1mi
24 Apr	London Marathon SB	3:04:53	71.81	26.2mi
20 Mar	Stafford Half Marathon PB	1:21:17	77.24	13.1mi
13 Mar	Knighton 20 PB	2:19:04	70.99	20mi
27 Feb	English National XC Championships (Men)	59:19	58.75	12km
23 Jan	Hanley Parkrun	19:10	73.87	5km
1 Jan	Hanley parkrun #224 SB	18:54	74.91	5km
2015		Result	WAVA	Distance
6 Dec	Malaga Marathon PB	2:58:56	73.57	26.2mi
18 Oct	Werrington 10K	38:46	74.13	10km
4 Oct	Congleton Half Marathon	1:26:58	72.19	13.1mi
20 Sep	St Thomas 7 mile SB	47:08	69.18	7mi
6 Sep	South Cheshire 20	2:26:00	67.62	20mi
20 Aug	Dave Clarke 5K SB	18:35	76.19	5km
5 Jul	Potteries Marathon	3:06:36	70.55	26.2mi
21 Jun	Stone St Michael's 10k PB	37:50	75.96	10km
17 Jun	Shugborough Relays PB	11:51	75.13	2mi
14 Jun	Potters 'Arf Marathon	1:24:59	73.88	13.1mi
7 Jun	Westbridge 5	34:26	66.87	5mi
24 May	Buxton half marathon	1:30:02	69.73	13.1mi
13 May	Clayton 10k	38:22	74.91	10km
10 May	Hereford HM	1:24:26	74.36	13.1mi
26 Apr	London Marathon	2:59:00	73.54	26.2mi
29 Mar	Newcastle 10k	40:47	69.90	10km
28 Mar	Midlands Men's 12-Stage Road Relays - Long Leg	34:46	70.82	5.38mi
22 Mar	Wilmslow Half Marathon SB	1:23:40	74.42	13.1mi
8 Mar	New Balance Stafford 20 SB	2:19:14	70.32	20mi
1 Feb	Alsager 5 PB	30:09	75.76	5mi
2014		Result	WAVA	Distance
21 Dec	Staffs Moorland's Xmas Cracker PB	1:02:09	59.91	8mi
7 Dec	Malaga Marathon SB	2:59:12	72.85	26.2mi
8 Nov	Hanley parkrun PB	18:29	76.01	5km
26 Oct	Leicester Marathon	3:03:57	70.97	26.2mi
5 Oct	Congleton Half Marathon SB	1:21:23	76.51	13.1mi
21 Sep	St Thomas 7 mile SB	47:29	68.11	7mi
17 Aug	Belper Rugby Rover PB	2:26:31	61.94	30km
22 Jun	Stone St Michael's 10k	38:27	74.14	10km
8 Jun	Potters 'Arf Marathon	1:28:34	70.30	13.1mi
14 May	Clayton 10k SB	37:51	75.31	10km
19 Apr	Hanley parkrun	18:49	74.67	5km
6 Apr	Greater Manchester Marathon	3:07:30	69.05	26.2mi
9 Mar	Stafford 20 SB	2:24:05	67.39	20mi
2 Mar	Silverstone Half Marathon	1:24:16	73.28	13.1mi
2 Feb	Alsager 5 SB	31:53	71.08	5mi
4 Jan	Staffordshire Cross Country Championships	45:12	62.56	10km
2013		Result	WAVA	Distance
28 Dec	Hanley parkrun	19:42	70.78	5km
21 Dec	Hanley parkrun SB	19:40	70.90	5km
30 Nov	Cheddleton 10k	40:35	69.68	10km
3 Nov	Stevenage Half Marathon SB	1:28:59	69.39	13.1mi
13 Oct	Werrington 10K	39:10	72.20	10km
22 Sep	St Thomas 7 mile PB	45:28	70.55	7mi
1 Sep	Wolverhampton Marathon	3:27:06	62.51	26.2mi
27 Jul	Thunder Run 24hr			10km
23 Jun	Stone St Michael's 10k	38:58	72.57	10km
19 Jun	Shugborough Relays SB	12:10	72.08	2mi
9 Jun	Potters 'Arf Marathon	1:29:47	68.77	13.1mi
8 Jun	Hanley parkrun	20:20	68.57	5km
1 Jun	Kent Roadrunner Marathon	3:25:53	62.88	26.2mi
12 May	Market Drayton 10k SB	38:27	73.54	10km
21 Apr	London Marathon SB	3:23:12	63.71	26.2mi
17 Mar	Stafford Half Marathon	1:31:49	66.70	13.1mi
10 Mar	Stafford 20 SB	2:38:25	60.79	20mi
5 Jan	Hanley parkrun	20:01	69.13	5km
2012		Result	WAVA	Distance
31 Dec	Festive Foodbank Fetch Five	43:10	52.09	5mi
9 Dec	Bedford Harriers Half Marathon	1:33:42	65.36	13.1mi
8 Dec	Bedford Parkrun SB	19:27	71.15	5km
2 Dec	Nene Valley 10 PB	1:07:25	68.70	10mi
10 Nov	The BIG Fetch Mile PB	5:39	72.03	1mi
10 Nov	The BIG Fetch Mile 200m PB	30	75.11	200m
16 Sep	St Thomas' 7M	48:04	66.21	7mi
8 Sep	Ipstones 5 miles	35:05	64.09	5mi
23 Aug	Dave Clarke 5k	19:56	69.42	5km
18 Aug	Race the Train PB	1:49:59	59.77	14mi
15 Jul	Trentham 10	1:09:27	66.69	10mi
8 Jul	Cheadle 4 PB	26:08	68.57	4mi
20 Jun	Shugborough Relays 4x2 miles SB	12:10	71.54	2mi
10 Jun	Potters 'Arf Marathon	1:35:00	64.46	13.1mi
16 May	Clayton 10k SB	40:04	70.01	10km
13 May	Anglesey Half Marathon	1:32:27	66.24	13.1mi
29 Apr	South Cheshire 20 SB	2:25:05	66.37	20mi
15 Apr	Newcastle 7 SB	45:47	68.95	7mi
14 Apr	National Men's 12-Stage Road Relays - Long Leg	34:44	69.22	5.38mi
31 Mar	Midlands Men's 12-Stage Road Relays - Short Leg	19:49	66.82	3mi
25 Mar	Stafford Half Marathon SB	1:29:45	67.68	13.1mi
17 Mar	Hanley Parkrun	20:03	68.50	5km
5 Feb	Alsager 5 SB	32:41	68.26	5mi
22 Jan	Gloucester 50k PB	4:37:44	56.39	50km
7 Jan	Hanley Parkrun	20:31	66.94	5km
2011		Result	WAVA	Distance
10 Dec	North Staffs XC 4 (Mens) - Westwood High	41:23	67.25	10km
26 Nov	Cheddleton 10k	41:06	67.71	10km
19 Nov	North Staffs XC 3 (Mens) - Stafford Common SB	40:54	68.05	10km
6 Nov	Flying fox 10 SB	1:08:33	67.02	10mi
29 Oct	North Staffs XC 2 (Mens) - Park Hall PB	45:15	62.16	10.1km
15 Oct	Hanley Parkrun SB	19:47	69.42	5km
8 Oct	Hanley Parkrun	19:58	68.79	5km
18 Sep	St Thomas' 7M SB	47:21	66.67	7mi
10 Sep	Ipstones 5 miles SB	35:50	62.26	5mi
12 Jun	Potters 'Arf Marathon SB	1:33:34	64.91	13.1mi
22 May	Edinburgh Marathon SB	3:39:07	58.12	26.2mi
17 Apr	London Marathon	3:42:38	57.20	26.2mi
13 Mar	Sub 4 Stafford 20 SB	2:26:13	64.79	20mi
2010		Result	WAVA	Distance
10 Oct	Congleton Half Marathon SB	1:34:04	64.05	13.1mi
19 Sep	St Thomas' 7M SB	50:30	62.02	7mi
11 Sep	Ipstones 5 miles	34:58	63.31	5mi
5 Sep	Wolverhampton Marathon	3:42:50	56.69	26.2mi
22 Aug	Leek Half Marathon	1:40:40	59.85	13.1mi
11 Aug	Staffs Knot 5 SB	33:57	65.21	5mi
8 Aug	Meerbrook 15k PB	1:09:40	60.74	15km
4 Jul	Shifnal Steeplechase Half Marathon	1:36:20	62.54	13.1mi
27 Jun	Stone St Michael's 10k SB	43:51	62.97	10km
13 Jun	Potters 'Arf Marathon	1:37:34	61.75	13.1mi
25 Apr	London Marathon SB	3:39:08	57.65	26.2mi
21 Mar	Stafford Half Marathon	1:41:11	59.09	13.1mi
2009		Result	WAVA	Distance
11 Oct	Birmingham Half Marathon SB	1:53:45	52.57	13.1mi

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	0	0	19	45	0	0	0	64
2024	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2024	92	207	213	91	78	123	80	93	56	130	128	61	1353
2024	0	0	0	0	0	0	0	0	18	0	0	0	18
2023	200	213	215	159	197	253	116	148	12	63	139	170	1885
2022	191	0	0	0	93	182	93	130	124	131	104	83	1131
2022	0	0	70	0	0	0	0	0	0	0	0	0	70
2021	238	215	217	212	186	172	193	228	194	86	50	170	2160
2020	110	11	47	100	187	172	178	199	136	159	185	208	1691
2019	182	247	177	235	101	80	143	100	221	164	125	160	1934
2019	0	0	0	0	0	42	0	0	0	0	0	0	42
2018	121	121	139	97	86	98	80	162	149	183	158	177	1570
2018	0	0	0	0	24	40	192	127	0	0	0	0	383
2017	153	213	192	171	191	76	56	0	58	141	193	175	1618
2016	0	0	0	0	0	0	0	0	0	0	5	0	5
2016	0	0	0	0	0	0	0	0	0.5	0	0	0	0.5
2016	185	171	275	158	162	171	164	123	246	241	188	60	2145
2016	0	0	0	0	15	0	0	0	30	0	0	0	45
2015	145	120	221	147	203	181	172	88	220	184	228	93	2001
2014	192	176	207	139	173	139	171	181	226	158	167	108	2037
2014	0	0	0	45	36	92	28	0	0	0	0	0	201
2013	71	45	159	152	152	153	180	82	163	165	136	136	1594
2013	0	0	0	15	28	0	15	0	0	0	0	0	58
2012	101	82	103	99	105	70	79	74	126	90	44	88	1061
2012	0	0	0	0	0	0	0	28	2	0	0	0	30
2011	160	147	110	22	111	60	64	9	68	58	85	61	956
2011	0	0	0	0	0	0	31	10	35	0	0	0	76
2010	0	0	0	0	0	0	0	0	0	0	0	34	34

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	Sun 1st Dec Dec 1
-	2.8mi, 24:26 Run - General 1) 2.81mi - 24:26(8:41/mi) 133/144bpm [1156b/mi] 289cal 320/440W Add a comment 3.2mi, 22:47 Run - General 1) 2.29mi - 17:21(7:34/mi) 131/144bpm [991b/mi] 203cal 373/533W 2) 0.86mi - 5:26(6:20/mi) 142/152bpm [899b/mi] 70cal 407/503W Add a comment 3.3mi, 28:07 Run - General 1) 3.28mi - 28:07(8:34/mi) 125/137bpm [1070b/mi] 309cal 327/435W Add a comment	-	7.4mi, 1:00:46 Run - General 1) 7.4mi - 1:00:46(8:13/mi) 136/148bpm [1117b/mi] 742cal 337/452W Add a comment	7mi, 1:03:32 Run - General 1) 7.02mi - 1:03:32(9:03/mi) 114/126bpm [1032b/mi] 636cal 316/450W Add a comment	-	-
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	Sun 8th Dec Dec 8
-	-	6.2mi, 48:36 Run - General 1) 3.64mi - 29:06(7:59/mi) 448cal 338/413W 2) 0.46mi - 2:58(6:31/mi) 55cal 418/451W 3) 0.16mi - 1:30(9:26/mi) 19cal 280/416W 4) 0.46mi - 3:01(6:30/mi) 55cal 414/441W 5) 0.15mi - 1:30(10:04/mi) 19cal 273/431W 6) 0.46mi - 3:00(6:32/mi) 56cal 416/444W 7) 0.89mi - 7:30(8:28/mi) 109cal 326/437W Add a comment	4.2mi, 35:01 Run - General 1) 4.2mi - 35:01(8:20/mi) 124/141bpm [1034b/mi] 392cal 324/430W Add a comment	-	6.4mi, 1:22:19 Run - General 1) 0.58mi - 4:23(7:35/mi) 139/156bpm [1055b/mi] 65cal 354/426W 2) 0.77mi - 5:18(6:55/mi) 155/162bpm [1072b/mi] 91cal 352/451W 3) 0.58mi - 4:10(7:14/mi) 160/163bpm [1156b/mi] 76cal 370/428W 4) 0.12mi - 3:24(27:29/mi) 162/165bpm [4453b/mi] 64cal 97/390W 5) 0.55mi - 4:15(7:44/mi) 160/164bpm [1238b/mi] 77cal 345/424W 6) 0.2mi - 5:29(27:18/mi) 164/169bpm [4478b/mi] 103cal 87/361W 7) 0.54mi - 4:20(8:06/mi) 164/168bpm [1327b/mi] 79cal 327/414W 8) 0.06mi - 7:15(2:04:08/mi) 165/170bpm [20483b/mi] 133cal 22/348W 9) 0.56mi - 4:30(8:02/mi) 166/170bpm [1332b/mi] 83cal 332/417W 10) 0.36mi - 5:24(14:51/mi) 162/168bpm [2404b/mi] 95cal 183/349W 11) 0.57mi - 4:34(8:04/mi) 164/166bpm [1323b/mi] 82cal 330/363W 12) 0.21mi - 2:57(14:03/mi) 163/166bpm [2290b/mi] 53cal 191/357W 13) 0.56mi - 4:33(8:06/mi) 164/168bpm [1328b/mi] 82cal 328/375W 14) 0.12mi - 9:01(1:14:40/mi) 164/169bpm [12246b/mi] 161cal 33/339W 15) 0.59mi - 5:02(8:30/mi) 160/168bpm [1360b/mi] 86cal 315/362W 16) 0.07mi - 7:42(1:53:12/mi) 169/178bpm [19132b/mi] 145cal 24/341W Add a comment	-
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	Sun 15th Dec Dec 15
-	-	-	7.7mi, 1:01:42 Run - General 1) 3.19mi - 27:52(8:44/mi) 126/146bpm [1101b/mi] 353cal 319/407W 2) 3.11mi - 21:37(6:57/mi) 152/168bpm [1057b/mi] 334cal 397/485W 3) 1.39mi - 12:13(8:47/mi) 130/156bpm [1143b/mi] 153cal 312/413W Add a comment	5mi, 44:17 Run - General 1) 5mi - 44:17(8:51/mi) 124/150bpm [1098b/mi] 534cal 312/430W Add a comment	-	10.1mi, 1:29:47 Run - General 1) 10.09mi - 1:29:47(8:54/mi) 120/147bpm [1067b/mi] 1078cal 316/438W Add a comment
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	Sun 22nd Dec Dec 22
-	3.3mi, 30:01 Run - General 1) 3.32mi - 30:01(9:02/mi) 155/167bpm [1400b/mi] 432cal 309/393W Add a comment 4.5mi, 35:08 Run - General 1) 0.15mi - 1:00(6:47/mi) 122/136bpm [827b/mi] 12cal 432/546W 2) 0.05mi - 1:00(19:38/mi) 146/154bpm [2867b/mi] 15cal 105/474W 3) 0.32mi - 2:00(6:20/mi) 158/166bpm [1001b/mi] 32cal 416/537W 4) 0.07mi - 1:00(14:58/mi) 155/166bpm [2320b/mi] 14cal 146/371W 5) 0.47mi - 3:00(6:20/mi) 160/166bpm [1013b/mi] 49cal 416/497W 6) 0.05mi - 1:00(19:35/mi) 153/167bpm [2997b/mi] 15cal 136/521W 7) 0.54mi - 4:00(7:22/mi) 150/155bpm [1104b/mi] 61cal 442/558W 8) 0.18mi - 2:00(11:19/mi) 152/156bpm [1721b/mi] 27cal 223/412W 9) 0.81mi - 5:00(6:12/mi) 158/168bpm [979b/mi] 80cal 398/468W 10) 0.16mi - 2:00(12:25/mi) 156/168bpm [1936b/mi] 30cal 206/476W 11) 0.6mi - 4:00(6:43/mi) 161/170bpm [1082b/mi] 65cal 399/446W 12) 0.06mi - 1:00(16:41/mi) 163/170bpm [2718b/mi] 15cal 133/419W 13) 0.43mi - 3:00(6:54/mi) 164/167bpm [1132b/mi] 49cal 386/425W 14) 0.06mi - 1:00(16:13/mi) 158/166bpm [2562b/mi] 14cal 152/386W 15) 0.3mi - 2:00(6:42/mi) 157/165bpm [1052b/mi] 31cal 391/425W 16) 0.05mi - 1:00(18:43/mi) 160/166bpm [2996b/mi] 16cal 80/426W 17) 0.16mi - 1:00(6:17/mi) 166/173bpm [1042b/mi] 17cal 450/503W 18) 0.02mi - 8(8:09/mi) 173/173bpm [1409b/mi] 3cal 408/429W Add a comment 3.5mi, 30:24 Run - General 1) 3.48mi - 30:24(8:44/mi) 123/140bpm [1073b/mi] 377cal 325/413W Add a comment	-	-	-	-	10.1mi, 1:27:17 Run - General 1) 10.09mi - 1:27:17(8:39/mi) 124/139bpm [1073b/mi] 1080cal 327/515W Add a comment

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