Sprout

Last on at 12pm, 7th Nov 2024

M50 Merseyside

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Races
304
Miles
14768
Miles
3
Miles
851
Miles
311
WAVA
71.54%
5k
20:21
5M
34:52
10k
43:07
10M
1:15:32
Half
1:35:20
20M
3:02:12
Mara
4:01:38

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Recent Training
16th Nov	General	3.1mi	56:44
9th Nov	General	3.1mi	28:38
7th Nov	General	4.8mi	43:39
7th Nov	General	3.9mi	33:58
4th Nov	Hill Work	5.7mi	54:33

12 Month Benchmarks	Run	Bike
Mile	6:04	3:57
5k	20:32	14:48
5mi	34:32	1:16:29
10k	50:56	1:23:28
10mi	1:22:38	0
Half	1:48:03	0
20mi	3:05:48	0
Mara	4:13:29	0

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2024	PB	WB
5km	187					22:26 61.22	20:55 65.90	20:21 68.00	21:19 65.91	21:02 66.80	21:22 66.78		25:50 55.66	21:04 69.35	20:45 71.54	20:21 6:33/mi	71.54
7.9km	1														33:55 70.03	33:55 6:55/mi	70.03
5mi	16						37:26 60.04	36:46 61.16	39:51 57.32	36:35 62.44			38:43 60.44	34:52 68.23	35:05 68.38	34:52 6:58/mi	68.38
5.1mi	1													35:05 69.90		35:05 6:49/mi	69.90
5.9mi	1														45:51 61.99	45:51 7:46/mi	61.99
6mi	7								46:33 58.63	48:54 56.26			50:11 56.19	42:46 66.48		42:46 7:08/mi	66.48
6.1mi	1													41:56 69.53		41:56 6:52/mi	69.53
10km	9	56:00 48.27	52:30 51.49			47:38 58.43	48:26 57.46	46:40 60.11	43:07 66.12					45:05 65.35		43:07 6:56/mi	66.12
8mi	3								1:04:16 57.94	1:03:54 58.75	1:14:53 50.55					1:03:54 7:59/mi	58.75
9mi	1													1:17:09 56.48		1:17:09 8:34/mi	56.48
15km	3			1:23:08 50.51										1:15:10 60.66		1:15:10 8:04/mi	60.66
10mi	5						1:18:48 58.30	1:16:09 60.82		1:19:29 59.23			1:25:44 56.31	1:15:32 64.46		1:15:32 7:33/mi	64.46
10.5mi	1												1:39:47 51.36			1:39:47 9:30/mi	51.36
17km	1			1:50:15 43.14												1:50:15 10:26/mi	43.14
12mi	6						1:41:07 54.95	1:35:42 58.53	1:55:13 49.02	1:43:21 55.10			1:48:17 53.94	1:35:44 61.54		1:35:42 7:58/mi	61.54
13.1mi	32		2:04:21 47.76	1:49:33 54.21	1:55:13 52.29	1:49:36 54.97	1:42:55 59.50	1:40:05 61.19	1:47:09 58.11	1:43:55 60.42	1:51:35 56.27	1:41:55 62.13	1:53:47 56.13	1:35:20 68.16	1:48:37 60.35	1:35:20 7:17/mi	68.16
27.5km	1													2:30:34 57.32		2:30:34 8:49/mi	57.32
17.1mi	1						2:49:59 47.89									2:49:59 9:56/mi	47.89
17.5mi	1														2:51:05 52.66	2:51:05 9:47/mi	52.66
20mi	1							3:02:12 53.29								3:02:12 9:07/mi	53.29
26.2mi	23			4:42:34 44.37	4:21:44 48.26	4:25:59 47.80	4:03:31 52.30	4:21:15 49.15	4:45:00 45.81	4:39:32 46.70	4:18:27 51.37			4:01:38 56.39	4:13:56 54.60	4:01:38 9:13/mi	56.39

2024		Result	WAVA	Distance
26 Oct	Eryri Marathon SB	4:13:56	54.60	26.2mi
29 Sep	Borders League - Helsby Running Club - Norton Priory PB	33:55	70.03	7.9km
8 Sep	Sandstone Trail A Race PB	2:51:05	52.66	17.5mi
28 Aug	Wirral Seaside 5k (Run 6) SB	20:45	71.54	5km
24 Jul	Birkenhead 5m SB	35:05	68.38	5mi
1 Jul	Tour of Merseyside Race 2 - Thursaston multi-terrain PB	45:51	61.99	5.9mi
11 Feb	Windy Hill Fell Race			19km
21 Jan	Four Villages Half Marathon SB	1:48:37	60.35	13.1mi
2023		Result	WAVA	Distance
25 Nov	Mid Lancs XC - Liverpool Cross Challenge			6mi
21 Jan	Buff Winter Trail Half Marathon			13.1mi
15 Jan	Four Villages Half Marathon			13.1mi
2022		Result	WAVA	Distance
18 Dec	Borders League - Cybi Striders PB	34:52	68.23	5mi
17 Dec	Crosby parkrun SB	21:04	69.35	5km
11 Dec	North West XC League - Arrowe Park	37:04	64.18	5mi
3 Dec	Chipping Norton School parkrun	21:06	69.24	5km
26 Nov	Liverpool & District XC - Sefton Park	45:18	64.25	9.8km
26 Nov	Worsley Woods parkrun	22:32	64.83	5km
20 Nov	Conwy Half Marathon PB	1:35:20	68.16	13.1mi
13 Nov	Borders League - Tattenhall PB	41:56	69.53	6.1mi
29 Oct	Snowdonia Marathon PB	4:01:38	56.39	26.2mi
16 Oct	Borders League - New Brighton PB	35:05	69.90	5.15mi
15 Oct	Helvellyn Trail Challenge 15K PB	1:15:10	60.66	15km
11 Sep	Sandstone Trail A Race PB	2:30:34	57.32	27.5km
19 Jul	Birkenhead Park 5	35:59	65.57	5mi
17 Jul	Mulberry Half Marathon	1:49:10	59.01	13.1mi
2 Jul	Wirral coastal run SB	1:35:44	61.54	12mi
1 Jul	Knowsley cross country PB	42:46	66.48	6mi
30 Jun	Raging red bull 5	35:33	66.37	5mi
28 Jun	Sustrans cycle trail PB	1:15:32	64.46	10mi
27 Jun	Thurstaston multi-terrain	45:39	62.28	6mi
26 Jun	Southport Half Marathon	1:41:45	63.31	13.1mi
17 Jun	Tough Team Race PB	1:17:09	56.48	9mi
12 Jun	Lakeland Trails Coniston Half	1:54:42	56.16	13.1mi
5 Jun	RunThrough Jubilee Bridge 10k SB	45:05	65.35	10km
2021		Result	WAVA	Distance
18 Sep	Cartmel Trail Challenge 18K			18km
12 Sep	Sandstone Trail B Race PB	1:39:47	51.36	10.5mi
1 Aug	North Wales half SB	1:53:47	56.13	13.1mi
24 Jul	Birkenhead parkrun	28:19	50.78	5km
21 Jul	Birkenhead Park 5 Mile SB	38:43	60.44	5mi
3 Jul	Wirral Coastal Run SB	1:48:17	53.94	12mi
2 Jul	Tour of Merseyside Race #5	47:06	59.86	6mi
1 Jul	Tour of Merseyside Race #4 - Raging Red Bull 5	39:06	59.85	5mi
29 Jun	Tour of Merseyside Race #3 - Sustrans Cycle Trail SB	1:25:44	56.31	10mi
28 Jun	Tour of Merseyside Race #2 - Thurstaston Multi-terrain SB	50:11	56.19	6mi
27 Jun	Southport Half Marathon	2:02:17	52.23	13.1mi
6 Jun	Lakeland Trails Coniston Half			13.1mi
30 Jan	Fake parkrun SB	25:50	55.66	5km
2020		Result	WAVA	Distance
19 Jan	Essar Four Villages Half Marathon SB	1:41:55	62.13	13.1mi
2019		Result	WAVA	Distance
21 Dec	Birkenhead parkrun SB	21:22	66.78	5km
7 Dec	Birkenhead parkrun	24:48	57.53	5km
23 Nov	Birkenhead parkrun	21:47	65.50	5km
16 Nov	Birkenhead parkrun	21:39	65.90	5km
9 Nov	Birkenhead parkrun	21:38	65.96	5km
2 Nov	Birkenhead parkrun	22:52	62.40	5km
26 Oct	Snowdonia Marathon SB	4:18:27	51.37	26.2mi
19 Oct	Birkenhead parkrun	25:30	55.95	5km
6 Oct	MBNA Chester Metric Marathon			26.2km
29 Sep	Sandstone Trail A Race			17.1mi
8 Sep	Wirral half marathon	1:52:35	56.24	13.1mi
7 Sep	Whistle Stop Tour - Thurstaston Country Park SB	1:14:53	50.55	8mi
6 Sep	Whistle Stop Tour - Arrowe Park	39:34	58.66	5mi
26 May	Liverpool Rock 'n' Roll Half Marathon	2:01:00	51.89	13.1mi
20 Jan	Essar Four Villages Half Marathon SB	1:51:35	56.27	13.1mi
2018		Result	WAVA	Distance
27 Oct	Snowdonia Marathon			26.2mi
7 Oct	Chester Marathon			26.2mi
30 Sep	Sandstone Trail A Race			17.1mi
16 Sep	English Half Marathon			13.1mi
9 Sep	Wirral Half SB	1:43:55	60.42	13.1mi
8 Sep	Whistle Stop Tour - Thurstaston Country Park PB	1:03:54	58.75	8mi
8 Sep	Birkenhead parkrun	22:17	63.54	5km
7 Sep	Whistle Stop Tour - Arrowe Park	37:31	61.38	5mi
1 Sep	Birkenhead parkrun	21:54	64.65	5km
29 Aug	Wirral Seaside runs	21:21	66.31	5km
25 Aug	Birkenhead parkrun	22:06	64.06	5km
18 Aug	Birkenhead parkrun	26:00	54.04	5km
11 Aug	Bicester parkrun SB	21:02	66.80	5km
4 Aug	Birkenhead parkrun	21:21	65.81	5km
28 Jul	Birkenhead parkrun	23:50	58.95	5km
25 Jul	Wirral Seaside 5k	21:39	64.90	5km
21 Jul	Birkenhead parkrun	21:46	64.55	5km
14 Jul	Birkenhead parkrun	24:43	56.84	5km
7 Jul	Wirral Coastal Run SB	1:43:21	55.10	12mi
6 Jul	Tour of Merseyside Race #5	44:36	61.69	6mi
5 Jul	Tour of Merseyside Race #4 - Raging Red Bull 5 SB	36:35	62.44	5mi
3 Jul	Tour of Merseyside Race #3 - Sustrans Cycle Trail SB	1:19:29	59.23	10mi
2 Jul	Tour of Merseyside Race #2 - Thurstaston Multi-terrain SB	48:54	56.26	6mi
1 Jul	Southport Half Marathon	1:50:01	56.60	13.1mi
30 Jun	Birkenhead parkrun	25:04	56.05	5km
27 Jun	Wirral Seaside 5k	22:38	62.08	5km
23 Jun	Birkenhead parkrun	21:24	65.65	5km
16 Jun	Birkenhead parkrun	21:35	65.10	5km
9 Jun	Birkenhead parkrun	21:43	64.70	5km
6 Jun	Birkenhead Park 5m	36:36	62.41	5mi
2 Jun	Knowsley parkrun	22:21	62.86	5km
30 May	Wirral Seaside 5k	22:05	63.62	5km
26 May	Northwich parkrun	23:21	60.17	5km
13 May	Excalibur Half	2:49:33	36.72	13.1mi
12 May	Birkenhead parkrun	26:09	53.73	5km
5 May	Birkenhead parkrun	25:07	55.94	5km
29 Apr	Chester Half Marathon	1:46:45	58.33	13.1mi
28 Apr	Birkenhead parkrun	26:55	52.20	5km
25 Apr	Wirral Seaside 5k	21:43	64.70	5km
21 Apr	Birkenhead parkrun	22:35	62.21	5km
14 Apr	Birkenhead parkrun	25:05	56.01	5km
8 Apr	Greater Manchester Marathon SB	4:39:32	46.70	26.2mi
31 Mar	Birkenhead parkrun	23:38	59.45	5km
28 Mar	Wirral Seaside 5k	22:34	62.26	5km
24 Mar	Birkenhead parkrun	23:13	60.52	5km
17 Mar	Grindleford Gallop			21mi
10 Mar	Birkenhead parkrun	22:00	63.86	5km
3 Mar	Ellesmere Port parkrun	23:23	60.08	5km
24 Feb	Birkenhead parkrun	22:41	61.94	5km
17 Feb	Birkenhead parkrun	24:49	56.61	5km
17 Feb	Parbold Hill Race			6.75mi
10 Feb	Birkenhead parkrun	26:48	52.42	5km
3 Feb	Birkenhead parkrun	24:48	56.65	5km
27 Jan	Birkenhead parkrun	24:43	56.84	5km
21 Jan	Essar Four Villages Half Marathon	1:51:23	55.90	13.1mi
20 Jan	Birkenhead parkrun	24:55	56.39	5km
13 Jan	Birkenhead parkrun	23:23	60.08	5km
6 Jan	Phoenix parkrun	23:20	60.21	5km
1 Jan	Wepre parkrun	27:00	52.04	5km
1 Jan	Chester parkrun	24:03	58.42	5km
2017		Result	WAVA	Distance
30 Dec	Birkenhead parkrun	23:54	58.79	5km
23 Dec	Birkenhead parkrun	23:39	59.41	5km
16 Dec	Birkenhead parkrun	22:15	63.15	5km
9 Dec	Birkenhead parkrun	22:51	61.49	5km
2 Dec	Birkenhead parkrun	24:13	58.02	5km
25 Nov	Birkenhead parkrun	23:11	60.60	5km
18 Nov	Birkenhead parkrun	21:44	64.65	5km
11 Nov	Birkenhead parkrun SB	21:19	65.91	5km
5 Nov	St Helens Striders' Trail 5 SB	39:51	57.32	5mi
4 Nov	Birkenhead parkrun	22:41	61.94	5km
28 Oct	Snowdonia Marathon	4:58:14	43.78	26.2mi
21 Oct	Birkenhead parkrun	25:32	55.03	5km
14 Oct	Birkenhead parkrun	23:44	59.20	5km
8 Oct	Chester Marathon SB	4:45:00	45.81	26.2mi
7 Oct	Birkenhead parkrun	25:39	54.78	5km
24 Sep	Hoylake 10k PB	43:07	66.12	10km
23 Sep	Birkenhead parkrun	21:28	65.45	5km
16 Sep	Wepre parkrun	24:44	56.81	5km
10 Sep	Wirral Half Marathon SB	1:47:09	58.11	13.1mi
9 Sep	Birkenhead parkrun	22:48	61.62	5km
9 Sep	Whistle Stop Tour of Wirral Day 2 Thurstaston Country Park SB	1:04:16	57.94	8mi
8 Sep	Whistle Stop Tour of Wirral Day 1 Arrowe Park	38:10	59.85	5mi
30 Aug	Wirral Seaside runs	21:29	65.40	5km
26 Aug	Birkenhead parkrun	22:05	63.62	5km
19 Aug	Birkenhead parkrun	21:52	63.76	5km
12 Aug	Birkenhead parkrun	22:55	60.84	5km
5 Aug	Birkenhead parkrun	22:46	61.24	5km
29 Jul	Birkenhead parkrun	22:50	61.06	5km
22 Jul	Birkenhead parkrun	23:22	59.67	5km
15 Jul	Birkenhead parkrun	22:18	62.53	5km
8 Jul	Wirral Coastal Run SB	1:55:13	49.02	12mi
8 Jul	Birkenhead parkrun	23:19	59.80	5km
3 Jul	Tour of Merseyside Race #2 - Thurstaston Multi-terrain SB	46:33	58.63	6mi
1 Jul	Birkenhead parkrun	22:35	61.74	5km
24 Jun	Birkenhead parkrun	22:09	62.95	5km
10 Jun	Birkenhead parkrun	22:44	61.33	5km
3 Jun	Wepre parkrun	24:49	56.18	5km
28 May	Rock ‘n' Roll Liverpool Half Marathon	1:54:33	53.90	13.1mi
27 May	Chester parkrun	25:01	55.74	5km
21 May	Chester Half marathon	2:01:34	50.79	13.1mi
20 May	Birkenhead parkrun	25:22	54.97	5km
13 May	Abingdon parkrun	22:49	61.11	5km
6 May	Birkenhead parkrun	22:08	63.00	5km
29 Apr	Crosby parkrun	22:06	63.09	5km
22 Apr	Birkenhead parkrun	23:26	59.50	5km
15 Apr	Birkenhead parkrun	23:00	60.62	5km
8 Apr	Markeaton parkrun	24:24	57.14	5km
1 Apr	Birkenhead parkrun	25:06	55.55	5km
25 Mar	Birkenhead parkrun	22:35	61.74	5km
18 Mar	Delamere parkrun	25:11	55.37	5km
12 Mar	wrexham half marathon			13.1mi
11 Mar	Birkenhead parkrun	25:18	55.11	5km
25 Feb	Croxteth Hall parkrun	25:05	55.59	5km
18 Feb	Birkenhead parkrun	24:12	57.62	5km
11 Feb	Birkenhead parkrun	23:45	58.71	5km
4 Feb	Erddig parkrun	24:25	57.11	5km
28 Jan	Birkenhead parkrun	23:47	58.63	5km
21 Jan	Ellesmere Port parkrun	24:11	57.66	5km
15 Jan	Four Villages Half Marathon	2:01:09	50.97	13.1mi
7 Jan	Chester parkrun	23:35	59.12	5km
2016		Result	WAVA	Distance
31 Dec	Birkenhead parkrun	22:51	61.02	5km
24 Dec	Birkenhead parkrun	23:18	59.84	5km
17 Dec	Birkenhead parkrun	23:12	60.10	5km
10 Dec	Chester parkrun	23:43	58.79	5km
3 Dec	Birkenhead parkrun	22:50	61.06	5km
26 Nov	Oxford parkrun	23:49	58.54	5km
12 Nov	Birkenhead parkrun	23:17	59.88	5km
5 Nov	Birkenhead parkrun	22:41	61.47	5km
29 Oct	Snowdonia Marathon	4:37:13	46.70	26.2mi
22 Oct	Birkenhead parkrun	22:03	63.23	5km
15 Oct	Birkenhead parkrun	22:53:00	1.02	5km
8 Oct	Birkenhead parkrun	21:40	64.35	5km
1 Oct	Birkenhead parkrun	24:07	57.82	5km
25 Sep	Baxters Loch Ness Marathon	4:40:08	46.22	26.2mi
17 Sep	Bicester parkrun	20:57	66.55	5km
10 Sep	Birkenhead parkrun	22:52	60.98	5km
4 Sep	South Cheshire 20 PB	3:02:12	53.29	20mi
3 Sep	Birkenhead parkrun	21:02	66.29	5km
27 Aug	Birkenhead parkrun	23:34	59.16	5km
13 Aug	Birkenhead parkrun	20:48	66.53	5km
6 Aug	Birkenhead parkrun	25:28	54.34	5km
30 Jul	Birkenhead parkrun	20:35	67.23	5km
23 Jul	Birkenhead parkrun	24:26	56.64	5km
16 Jul	Birkenhead parkrun	21:37	64.02	5km
9 Jul	Tour Of Merseyside Day 6 of 6 PB	1:35:42	58.53	12mi
8 Jul	Tour Of Merseyside Day 5 of 6	44:22	63.23	10km
7 Jul	Tour Of Merseyside Day 4 of 6 SB	36:46	61.16	5mi
5 Jul	Tour Of Merseyside Day 3 of 6 SB	1:16:09	60.82	10mi
4 Jul	Tour Of Merseyside Day 2 of 6 SB	46:40	60.11	10km
3 Jul	Southport Half Marathon	1:43:34	59.13	13.1mi
3 Jul	Tour Of Merseyside Day 1 of 6	1:43:34	59.13	13.1mi
2 Jul	Birkenhead parkrun	24:16	57.02	5km
25 Jun	Birkenhead parkrun	22:26	61.69	5km
18 Jun	Birkenhead parkrun	21:30	64.36	5km
11 Jun	Birkenhead parkrun	24:11	57.22	5km
4 Jun	Birkenhead parkrun	22:44	60.87	5km
29 May	Rock ‘n' Roll Liverpool Marathon	4:41:00	45.69	26.2mi
28 May	Wepre parkrun	27:05	51.09	5km
21 May	White Peak Marathon SB	4:21:15	49.15	26.2mi
14 May	Birkenhead parkrun PB	20:21	68.00	5km
7 May	Birkenhead parkrun	20:43	66.80	5km
30 Apr	Birkenhead parkrun	23:21	59.26	5km
16 Apr	Ellesmere Port parkrun	23:44	58.31	5km
9 Apr	Birkenhead parkrun	22:03	62.76	5km
2 Apr	Birkenhead parkrun	23:22	59.22	5km
26 Mar	Birkenhead parkrun	22:38	61.14	5km
19 Mar	Birkenhead parkrun	22:36	61.23	5km
12 Mar	Birkenhead parkrun	20:52	66.32	5km
5 Mar	Birkenhead parkrun	21:36	64.06	5km
27 Feb	Birkenhead parkrun	22:22	61.87	5km
20 Feb	Birkenhead parkrun	21:51	63.33	5km
13 Feb	Birkenhead parkrun	21:19	64.92	5km
6 Feb	Birkenhead parkrun	21:50	63.38	5km
30 Jan	Birkenhead parkrun	22:10	62.43	5km
23 Jan	Birkenhead parkrun	21:15	65.12	5km
17 Jan	Four Villages Half Marathon SB	1:40:05	61.19	13.1mi
16 Jan	Birkenhead parkrun	27:04	51.13	5km
9 Jan	Birkenhead parkrun	22:00	62.90	5km
2 Jan	Birkenhead parkrun	21:42	63.77	5km
1 Jan	Princes parkrun, Liverpool	21:49	63.43	5km
2015		Result	WAVA	Distance
26 Dec	Birkenhead parkrun	21:24	64.66	5km
19 Dec	Birkenhead parkrun	22:23	61.82	5km
12 Dec	Birkenhead parkrun	21:45	63.62	5km
6 Dec	Liverpool Santa Dash			2.84mi
5 Dec	Birkenhead parkrun	24:48	55.80	5km
28 Nov	Birkenhead parkrun	21:21	64.82	5km
21 Nov	Birkenhead parkrun	22:08	62.52	5km
7 Nov	Birkenhead parkrun	22:31	61.46	5km
31 Oct	Birkenhead parkrun	24:18	56.95	5km
24 Oct	Snowdonia Marathon	4:43:48	45.24	26.2mi
11 Oct	Yorkshire Marathon	4:11:53	50.98	26.2mi
3 Oct	Birkenhead Parkrun	21:01	65.84	5km
27 Sep	The Sandstone Trail A Race PB	2:49:59	47.89	17.1mi
26 Sep	Birkenhead parkrun	21:19	64.92	5km
13 Sep	Wirral Half Marathon SB	1:42:55	59.50	13.1mi
12 Sep	Birkenhead parkrun	27:25	50.47	5km
11 Sep	Whistle Stop Tour - Arrow Park	37:27	60.04	5mi
5 Sep	Ellesmere Port parkrun	21:44	63.67	5km
29 Aug	Birkenhead parkrun	21:00	65.90	5km
22 Aug	Oxford parkrun	21:43	63.24	5km
15 Aug	Birkenhead parkrun	21:08	64.99	5km
8 Aug	Birkenhead parkrun SB	20:55	65.66	5km
1 Aug	Birkenhead parkrun	21:13	64.73	5km
25 Jul	Ellesmere Port parkrun	23:28	58.53	5km
18 Jul	Birkenhead parkrun	21:23	64.23	5km
11 Jul	Tour Of Merseyside Day 6 of 6 SB	1:41:07	54.95	12mi
10 Jul	Tour Of Merseyside Day 5 of 6			10km
9 Jul	Tour Of Merseyside Day 4 of 6 SB	37:26	59.60	5mi
7 Jul	Tour Of Merseyside Day 3 of 6 SB	1:18:48	58.30	10mi
6 Jul	Tour Of Merseyside Day 2 of 6 SB	48:26	57.46	10km
5 Jul	Southport Half Marathon	1:48:57	55.75	13.1mi
5 Jul	Tour Of Merseyside Day 1 of 6	1:49:20	55.55	13.1mi
14 Jun	Rock ‘n' Roll Liverpool Marathon	4:21:30	48.70	26.2mi
30 May	Delamere parkrun	22:00	62.43	5km
17 May	Brathay Windermere Marathon SB	4:03:31	52.30	26.2mi
9 May	Ellesmere Port parkrun	22:39	60.64	5km
2 May	Oxford parkrun	21:54	62.71	5km
25 Apr	Brockwell parkrun, Herne Hill	22:19	61.54	5km
18 Apr	Princes parkrun, Liverpool	21:58	62.52	5km
11 Apr	Princes parkrun, Liverpool	23:26	58.61	5km
4 Apr	Ellesmere Port parkrun	24:35	55.87	5km
28 Mar	Princes parkrun, Liverpool	23:07	59.41	5km
21 Mar	Ellesmere Port parkrun	24:32	55.98	5km
15 Mar	Barcelona Marathon	4:07:46	51.40	26.2mi
7 Mar	Ellesmere Port parkrun	23:38	58.11	5km
15 Feb	Village Bakery Half Marathon	1:44:38	58.05	13.1mi
7 Feb	Ellesmere Port parkrun	23:18	58.95	5km
31 Jan	Princes parkrun, Liverpool	23:04	59.54	5km
24 Jan	Ellesmere Port parkrun	25:07	54.68	5km
18 Jan	Four Villages Half Marathon - CANCELLED!			13.1mi
10 Jan	Ellesmere Port parkrun	24:45	55.49	5km
2014		Result	WAVA	Distance
20 Dec	Princes parkrun, Liverpool SB	22:26	61.22	5km
13 Dec	Ellesmere Port parkrun	22:51	60.11	5km
29 Nov	Ellesmere Port parkrun	23:45	57.83	5km
22 Nov	Princes parkrun, Liverpool	22:48	60.24	5km
15 Nov	Ellesmere Port parkrun	27:45	49.49	5km
8 Nov	Ellesmere Port parkrun	23:33	58.32	5km
25 Oct	Snowdonia Marathon	4:47:41	44.27	26.2mi
12 Oct	Wirral 10k SB	47:38	58.43	10km
5 Oct	Chester Marathon	4:26:27	47.80	26.2mi
8 Jun	Mersey Tunnel 10k	51:38	53.48	10km
25 May	Rock ‘n' Roll Liverpool Marathon SB	4:25:59	47.49	26.2mi
13 Apr	London Marathon	4:27:00	47.31	26.2mi
22 Feb	Delamere parkrun	23:50	57.20	5km
19 Jan	Four Villages Half Marathon SB	1:49:36	54.97	13.1mi
2013		Result	WAVA	Distance
26 Oct	Snowdonia Marathon	4:56:08	42.66	26.2mi
13 Oct	Wirral Half Marathon SB	1:55:13	52.29	13.1mi
29 Sep	Berlin Marathon SB	4:21:44	48.26	26.2mi
22 Jun	Trail Marathon Wales			26.2mi
12 May	Chester half marathon			13.1mi
21 Apr	London Marathon			26.2mi
17 Mar	Barcelona Marathon			26.2mi
20 Jan	Four Villages Half Marathon CANCELLED			13.1mi
2012		Result	WAVA	Distance
3 Nov	Hell Up North	2:12:52	37.60	11mi
14 Oct	Run Liverpool Marathon SB	4:42:34	44.37	26.2mi
1 Sep	Derwentwater Trail Race SB	1:23:08	50.51	15km
27 May	Edinburgh Marathon	5:17:35	39.21	26.2mi
28 Apr	Hawkshead Trail Challenge PB	1:50:15	43.14	17km
18 Mar	Liverpool Half Marathon SB	1:49:33	54.21	13.1mi
22 Jan	Four Villages Half Marathon	1:58:45	50.01	13.1mi
2011		Result	WAVA	Distance
1 Oct	Coniston Trail Race	1:32:24	45.13	15km
25 Sep	Oxford Half Marathon SB	2:04:21	47.76	13.1mi
6 Aug	RNLI Summer Series 10k - Crosby SB	52:30	51.49	10km
2010		Result	WAVA	Distance
3 Oct	Sefton Park 10K SB	56:00	48.27	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	0	0	0	0	0	0	1	12	0	0	11	0	24
2024	106	93	41	74	85	100	113	111	105	125	28	0	979
2024	0	0	0	7	0	0	0	0	0	0	0	0	7
2023	6	13	12	17	22	49	74	69	51	81	108	121	623
2022	45	6	8	9	27	5	0	42	0	3	0	0	145
2022	48	76	68	108	131	136	145	130	200	184	137	123	1487
2022	0	0	0	0	0	0	0	7	0	44	0	0	52
2021	0	0	0	6	0	0	0	10	7	12	10	14	58
2021	129	156	55	104	104	55	107	126	80	22	15	24	977
2021	0	0	20	54	0	0	0	0	21	32	34	22	183
2020	0	0	0	0	0	0	0	0	3	0	0	0	3
2020	130	112	159	131	204	193	127	161	144	159	170	115	1806
2020	0	0	0	66	0	10	10	52	42	0	0	0	180
2019	0	0	0.7	1.5	0	0	0	0	0	0	0	0	2.1
2019	109	54	43	74	79	62	101	101	109	117	122	120	1091
2019	0	0	0	0	0	0	0	0	0	3	0	0	3
2018	0	0	0	0	1	0	0	0	0	0	0	0	1
2018	97	93	122	114	124	129	151	191	82	67	64	67	1300
2018	0	0	0	0	0	5	2	0	0	32	10	0	49
2017	0	0	0	0	0	4	0	0	0	0	0	0	4
2017	33	17	61	53	80	84	94	97	102	106	104	58	889
2017	0	0	0	0	0	0	0	15	0	24	0	0	39
2016	0	0	0	0	0	0	0	1	0	32	40	4	77
2016	129	128	144	124	130	113	131	106	114	106	26	43	1293
2016	0	0	0	0	2	0	0	0	0	0	0	0	2
2015	101	104	111	110	130	100	123	109	115	114	112	128	1358
2015	0	0	0	2	0	0	0	0	0	0	0	0	2
2014	107	121	161	100	126	100	100	100	104	108	103	111	1341
2013	143	67	3	0	40	59	93	128	141	56	39	61	830
2013	10	0	0	38	28	0	35	0	0	6	0	0	118
2012	66	73	92	51	48	43	42	44	109	76	50	95	788
2012	0	11	0	0	37	0	53	93	0	22	0	0	216
2011	0	0	0	0	0	0	5	0	0	0	0	0	5

Sun 27th Oct Oct 27	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
-	-	-	-	4.9mi, 46:54 Run - Intervals 1) 0.96mi - 9:19(9:40/mi) 106/121bpm [1025b/mi] 115cal 325/431W 2) 1.25mi - 10:20(8:16/mi) 128/135bpm [1059b/mi] 153cal 377/405W 3) 0.07mi - 3:13(43:34/mi) 91/130bpm [3965b/mi] 15cal 48/340W 4) 0.08mi - 31(6:22/mi) 102/111bpm [650b/mi] 6cal 481/584W 5) 0.02mi - 30(21:16/mi) 111/115bpm [2360b/mi] 5cal 192/503W 6) 0.08mi - 31(6:33/mi) 128/134bpm [838b/mi] 7cal 390/520W 7) 0.02mi - 32(24:08/mi) 133/137bpm [3209b/mi] 7cal 122/482W 8) 0.08mi - 34(6:42/mi) 133/137bpm [891b/mi] 8cal 398/505W 9) 0.01mi - 28(38:32/mi) 136/140bpm [5240b/mi] 7cal 57/510W 10) 0.09mi - 32(6:08/mi) 131/140bpm [804b/mi] 8cal 357/543W 11) 0.03mi - 31(19:48/mi) 138/143bpm [2732b/mi] 8cal 167/481W 12) 0.08mi - 30(6:14/mi) 125/131bpm [780b/mi] 6cal 449/601W 13) 0.03mi - 32(20:52/mi) 140/144bpm [2920b/mi] 8cal 159/559W 14) 0.08mi - 31(6:06/mi) 133/143bpm [811b/mi] 8cal 463/575W 15) 0.02mi - 31(21:13/mi) 141/146bpm [2992b/mi] 8cal 195/550W 16) 0.08mi - 30(6:21/mi) 134/141bpm [852b/mi] 7cal 426/553W 17) 0.03mi - 30(19:33/mi) 143/145bpm [2796b/mi] 8cal 189/510W 18) 0.08mi - 30(5:57/mi) 138/145bpm [822b/mi] 8cal 451/564W 19) 0.03mi - 32(18:33/mi) 145/149bpm [2690b/mi] 8cal 208/496W 20) 0.08mi - 31(6:14/mi) 138/146bpm [861b/mi] 8cal 468/634W 21) 0.02mi - 31(21:44/mi) 147/151bpm [3196b/mi] 8cal 152/559W 22) 0.08mi - 31(6:04/mi) 139/144bpm [844b/mi] 8cal 413/534W 23) 0.06mi - 1:44(27:52/mi) 117/148bpm [3261b/mi] 15cal 69/429W 24) 1.24mi - 9:57(8:03/mi) 139/145bpm [1119b/mi] 154cal 387/474W 25) 0.24mi - 2:34(10:53/mi) 115/142bpm [1252b/mi] 33cal 304/390W Add a comment	-	8.3mi, 5:00:03 Walk - Hiking 1) 8.28mi - 5:00:03(36:15/mi) 103/146bpm [3734b/mi] 2060cal 27/118rpm Add a comment 3.2mi, 24:45 Run - General 1) 0.5mi - 3:54(7:49/mi) 116/135bpm [906b/mi] 52cal 397/528W 2) 0.5mi - 4:02(8:04/mi) 134/138bpm [1080b/mi] 64cal 392/436W 3) 0.5mi - 3:59(7:59/mi) 136/139bpm [1086b/mi] 64cal 392/451W 4) 0.5mi - 3:58(7:55/mi) 141/145bpm [1116b/mi] 65cal 393/433W 5) 0.5mi - 3:56(7:52/mi) 143/146bpm [1125b/mi] 65cal 391/439W 6) 0.5mi - 3:44(7:28/mi) 150/152bpm [1121b/mi] 62cal 417/475W 7) 0.16mi - 1:12(7:36/mi) 148/150bpm [1125b/mi] 20cal 411/450W Add a comment
Sun 3rd Nov Nov 3	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
6.1mi, 41:47 Run - Race 1) 0.5mi - 3:25(6:49/mi) 116/128bpm [791b/mi] 47cal 445/490W 2) 0.5mi - 3:29(6:59/mi) 133/144bpm [929b/mi] 56cal 467/515W 3) 0.5mi - 3:33(7:06/mi) 156/160bpm [1107b/mi] 63cal 468/565W 4) 0.5mi - 3:34(7:08/mi) 158/161bpm [1128b/mi] 64cal 462/566W 5) 0.5mi - 3:41(7:22/mi) 159/161bpm [1171b/mi] 66cal 448/526W 6) 0.5mi - 4:04(8:08/mi) 160/163bpm [1302b/mi] 73cal 489/587W 7) 0.5mi - 3:31(7:03/mi) 161/163bpm [1134b/mi] 63cal 430/554W 8) 0.5mi - 3:16(6:32/mi) 160/163bpm [1045b/mi] 59cal 443/570W 9) 0.5mi - 3:08(6:15/mi) 160/161bpm [1001b/mi] 57cal 425/486W 10) 0.5mi - 3:13(6:26/mi) 161/163bpm [1037b/mi] 59cal 433/455W 11) 0.5mi - 3:17(6:34/mi) 163/165bpm [1070b/mi] 61cal 444/460W 12) 0.5mi - 3:19(6:38/mi) 165/167bpm [1096b/mi] 63cal 462/528W 13) 0.05mi - 17(5:55/mi) 167/167bpm [988b/mi] 6cal 527/539W Add a comment 1.2mi, 11:01 Run - General 1) 0.5mi - 4:35(9:10/mi) 102/109bpm [935b/mi] 55cal 340/389W 2) 0.5mi - 4:20(8:41/mi) 115/120bpm [998b/mi] 60cal 359/383W 3) 0.21mi - 2:06(9:49/mi) 118/122bpm [1159b/mi] 28cal 329/443W Add a comment	5.7mi, 54:33 Run - Hill Work 1) 1.56mi - 14:06(9:03/mi) 140/176bpm [1266b/mi] 215cal 373/536W 2) 0.12mi - 1:01(8:33/mi) 108/128bpm [924b/mi] 12cal 492/600W 3) 0.13mi - 1:24(10:57/mi) 131/134bpm [1435b/mi] 19cal 274/538W 4) 0.12mi - 1:01(8:13/mi) 132/138bpm [1085b/mi] 14cal 490/595W 5) 0.13mi - 1:31(11:16/mi) 134/140bpm [1509b/mi] 21cal 249/548W 6) 0.12mi - 1:01(8:08/mi) 114/123bpm [928b/mi] 15cal 487/607W 7) 0.13mi - 1:26(10:42/mi) 127/133bpm [1358b/mi] 18cal 242/548W 8) 0.12mi - 1:01(8:33/mi) 130/148bpm [1111b/mi] 13cal 467/601W 9) 0.19mi - 2:07(11:04/mi) 134/150bpm [1482b/mi] 28cal 245/535W 10) 0.12mi - 1:01(8:28/mi) 114/124bpm [965b/mi] 13cal 501/621W 11) 0.13mi - 1:25(10:58/mi) 124/125bpm [1359b/mi] 18cal 263/550W 12) 0.12mi - 1:01(8:44/mi) 119/125bpm [1040b/mi] 14cal 477/608W 13) 0.13mi - 1:27(11:29/mi) 120/129bpm [1378b/mi] 16cal 233/539W 14) 0.12mi - 1:01(8:16/mi) 118/126bpm [976b/mi] 15cal 511/642W 15) 0.13mi - 1:37(12:13/mi) 128/137bpm [1563b/mi] 20cal 234/571W 16) 0.13mi - 1:01(8:06/mi) 136/156bpm [1101b/mi] 14cal 501/648W 17) 0.19mi - 2:23(12:11/mi) 136/157bpm [1658b/mi] 29cal 220/535W 18) 0.12mi - 1:01(8:12/mi) 121/150bpm [992b/mi] 14cal 515/673W 19) 0.13mi - 1:37(12:04/mi) 134/150bpm [1618b/mi] 20cal 226/443W 20) 0.12mi - 1:00(8:06/mi) 115/123bpm [932b/mi] 13cal 490/686W 21) 0.13mi - 1:40(12:20/mi) 130/144bpm [1604b/mi] 20cal 237/453W 22) 0.12mi - 1:01(8:19/mi) 128/149bpm [1065b/mi] 13cal 492/646W 23) 0.13mi - 1:59(15:04/mi) 133/150bpm [2003b/mi] 22cal 164/429W 24) 0.12mi - 1:00(8:33/mi) 126/147bpm [1076b/mi] 12cal 471/626W 25) 0.12mi - 1:12(10:11/mi) 136/148bpm [1384b/mi] 16cal 211/488W 26) 0.99mi - 8:30(8:34/mi) 132/141bpm [1130b/mi] 116cal 338/468W Add a comment	-	-	4.8mi, 43:39 Run - General 1) 0.49mi - 3:26(7:04/mi) 123/152bpm [870b/mi] 47cal 444/536W 2) 0.05mi - 1:30(32:23/mi) 130/155bpm [4211b/mi] 19cal 103/521W 3) 0.49mi - 3:17(6:42/mi) 138/158bpm [925b/mi] 50cal 468/601W 4) 0.05mi - 1:31(30:53/mi) 134/157bpm [4139b/mi] 19cal 91/485W 5) 0.48mi - 3:28(7:10/mi) 147/156bpm [1053b/mi] 56cal 435/520W 6) 0.05mi - 1:31(32:56/mi) 132/154bpm [4347b/mi] 18cal 73/476W 7) 0.49mi - 3:16(6:41/mi) 150/160bpm [1002b/mi] 54cal 466/564W 8) 0.05mi - 1:30(32:53/mi) 135/160bpm [4439b/mi] 18cal 95/527W 9) 0.49mi - 3:32(7:11/mi) 145/152bpm [1042b/mi] 56cal 430/515W 10) 0.04mi - 1:31(34:21/mi) 132/152bpm [4534b/mi] 16cal 76/460W 11) 0.49mi - 3:17(6:45/mi) 149/160bpm [1005b/mi] 54cal 465/553W 12) 0.05mi - 1:31(32:10/mi) 135/157bpm [4343b/mi] 16cal 88/507W 13) 0.49mi - 3:40(7:26/mi) 145/152bpm [1078b/mi] 58cal 421/526W 14) 0.05mi - 1:31(31:44/mi) 132/151bpm [4188b/mi] 15cal 80/451W 15) 0.49mi - 3:44(7:37/mi) 142/151bpm [1081b/mi] 57cal 414/527W 16) 0.57mi - 5:23(9:26/mi) 129/148bpm [1216b/mi] 73cal 331/412W Add a comment 3.9mi, 33:58 Run - General 1) 0.5mi - 4:46(9:31/mi) 117/127bpm [1114b/mi] 60cal 321/365W 2) 0.5mi - 4:30(8:59/mi) 133/139bpm [1195b/mi] 67cal 353/387W 3) 0.5mi - 4:17(8:34/mi) 124/139bpm [1062b/mi] 60cal 356/394W 4) 0.5mi - 4:22(8:43/mi) 127/134bpm [1108b/mi] 61cal 374/443W 5) 0.5mi - 4:18(8:37/mi) 128/131bpm [1103b/mi] 61cal 363/401W 6) 0.5mi - 4:17(8:34/mi) 130/134bpm [1114b/mi] 61cal 367/417W 7) 0.5mi - 4:26(8:51/mi) 125/136bpm [1106b/mi] 60cal 354/415W 8) 0.35mi - 3:04(8:39/mi) 133/137bpm [1150b/mi] 45cal 385/415W Add a comment	-	3.1mi, 28:38 Run - General 1) 0.5mi - 4:54(9:47/mi) 107/125bpm [1047b/mi] 59cal 324/374W 2) 0.5mi - 4:26(8:51/mi) 126/131bpm [1116b/mi] 65cal 349/387W 3) 0.5mi - 4:21(8:41/mi) 133/138bpm [1155b/mi] 67cal 361/384W 4) 0.5mi - 4:20(8:40/mi) 138/142bpm [1196b/mi] 67cal 361/375W 5) 0.5mi - 4:22(8:44/mi) 137/143bpm [1197b/mi] 68cal 344/381W 6) 0.5mi - 5:02(10:05/mi) 131/135bpm [1320b/mi] 69cal 296/332W 7) 0.13mi - 1:13(9:23/mi) 132/134bpm [1239b/mi] 17cal 320/330W Add a comment
Sun 10th Nov Nov 10	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
-	-	-	-	-	-	3.1mi, 56:44 Walk - General 1) 1mi - 17:26(17:26/mi) 86/98bpm [1499b/mi] 96cal 55/61rpm 2) 1mi - 18:17(18:17/mi) 94/109bpm [1718b/mi] 113cal 53/57rpm 3) 1mi - 18:40(18:40/mi) 106/118bpm [1978b/mi] 132cal 53/57rpm 4) 0.12mi - 2:22(19:38/mi) 100/108bpm [1964b/mi] 16cal 53/55rpm Add a comment
Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23
-	-	-	-	-	-	-

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