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andrewfk

Last on at 1pm, 23rd Jan 2025

M40 Merseyside

About Me
Intermittent runner coping with dodgy knees and irregular work patterns to be the fittest and happiest I can be! Show More...

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Recent Blogs
Liverpool 10 Miler	Mar 2023
Village Bakery Half Marathon - 2023 Race Report	Feb 2023
Candelaria and Malpais	Jan 2023
Chasing Rainbows	Jan 2023
Enchanted Forests and Stone Cities	Jan 2023

My parkrun
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12 Month Benchmarks	Run
Mile	11:15
5k	37:23

Recent Pictures	Show more

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+ 190 others

Read Everyone!

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Dist	Races	2007	2016	2019	2022	2023	PB	WB
1mi	3					7:45 51.75	7:45 7:45/mi	51.75
5km	4			26:32 49.90	25:53 52.67		25:53 8:20/mi	52.67
10km	2		59:02 44.98	54:05 49.98			54:05 8:42/mi	49.98
10mi	2			1:29:12 50.04		1:25:35 53.25	1:25:35 8:34/mi	53.25
13.1mi	1					1:56:47 51.59	1:56:47 8:55/mi	51.59
26.2mi	1	6:28:36 31.28					6:28:36 14:50/mi	31.28

2023		Result	WAVA	Distance
26 Mar	Liverpool 10 miler PB	1:25:35	53.25	10mi
1 Mar	March Virtual Mile PB	7:45	51.75	1mi
12 Feb	Village Bakery Half Marathon PB	1:56:47	51.59	13.1mi
1 Feb	February Virtual Mile	8:04	49.71	1mi
31 Jan	January Virtual Mile	9:27	42.44	1mi
2022		Result	WAVA	Distance
31 Dec	The Winter's Trail 5K	31:24	43.42	5km
5 Nov	The Bonfire Blast 5K PB	25:53	52.67	5km
25 Sep	The Autumn Leaves 5K	29:43	45.87	5km
2020		Result	WAVA	Distance
28 Mar	Fetch North West Mile & Social			1mi
16 Feb	Village Bakery Half Marathon			13.1mi
2019		Result	WAVA	Distance
24 Nov	Bass Belle 10 SB	1:29:12	50.04	10mi
8 Sep	Wirral 10k PB	54:05	49.98	10km
3 Aug	Willowbrook Halewood 5k August SB	26:32	49.90	5km
2016		Result	WAVA	Distance
17 Apr	Port Sunlight 10k SB	59:02	44.98	10km
2007		Result	WAVA	Distance
22 Apr	London Marathon PB	6:28:36	31.28	26.2mi

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	5	0	0	0	0	0	0	0	0	0	0	0	5
2024	10	0	1	1	3	22	7	11	0	0	0	0	54
2024	3	0	0	10	0	4	16	0	0	0	0	0	32
2023	41	3	11	10	8	0	0	0	0	4	0	7	84
2023	0	0	0	0	0	0	0	0	0	0	0.2	0	0.2
2023	64	91	42	22	41	0	5	4	2	19	25	8	323
2023	0	6	0	0	0	0	5	0	8	8	4	3	34
2022	2	0	0	7	0	0	19	3	23	13	13	15	94
2022	7	6	15	3	6	3	8	12	30	59	105	111	366
2022	0	0	0	0	0	0	10	8	10	52	10	5	95
2021	11	6	9	34	18	27	5	9	23	6	24	10	182
2021	22	5	30	15	13	37	44	27	18	37	38	77	364
2021	0	0	0	0	0	0	10	0	0	0	0	0	10
2020	16	0	0	13	17	27	23	21	36	41	5	33	232
2020	53	24	60	86	50	17	24	7	7	15	48	30	421
2020	0	0	0	0	0	0	0	0	0	0	7	0	7
2019	9	12	24	55	36	54	46	68	30	55	64	50	502
2018	0	2	2	0	0	0	0	1	0	2	9	0	16
2017	1	4	0	0	0	0	2	0	0	6	8	0	21
2016	8	10	9	5	0	0	0	0	0	0	0	0	33
2016	12	41	41	65	5	29	35	13	2	0	11	0	254
2016	0	0	0	0	0	10	0	14	0	7	0	0	31
2015	0	0	0	0	0	0	0	0	0	19	0	0	19
2015	0	2	10	0	0	0	0	0	0	0	19	3	35
2015	0	4	2	0	0	0	1	0	0	2	7	0	16
2014	0	0	0	4	0	0	2	6	14	0	5	0	31
2014	0	0	0	0	0	0	2	3	0	2	0	0	7
2014	0	0	0	0	0	0	5	2	0	0	0	0	7
2013	0	1	9	0	0	0	0	0	0	0	0	0	10
2013	1	10	24	10	0	0	8	0	0	0	0	0	53
2012	0	12	1	0	0	0	0	0	0	0	0	0	13
2012	0	16	0	0	0	0	0	0	5	0	5	0	26
2012	0	6	0	0	0	0	0	0	0	0	4	0	10
2011	0	0	0	0	0	0	0	0	0	0	2	0	2

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
-	-	-	0.7mi, 43:48 Cross - Yoga 1) 0.65mi - 43:48(1:06:58/mi) 94/119bpm [6295b/mi] 89cal 69/91rpm 0.9/2.84mph Add a comment 0.5mi, 37:46 Cross - Circuits 1) 0.54mi - 37:46(1:09:40/mi) 130/159bpm [9057b/mi] 224cal 58/128rpm 0.86/5.01mph Add a comment	0.3mi, 20:28 Cross - Yoga 1) 0.25mi - 20:28(1:20:24/mi) 108/126bpm [8682b/mi] 65cal 49/58rpm 0.75/2.32mph Add a comment 0.4mi, 28:24 Cross - Circuits 1) 0.39mi - 28:24(1:12:51/mi) 140/178bpm [10198b/mi] 199cal 56/128rpm 0.82/1.63mph Add a comment	-	-
Tue 7th Jan Jan 7	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
0.4mi, 27:57 Cross - HIIT 1) 0.43mi - 27:57(1:04:31/mi) 144/179bpm [9292b/mi] 216cal 64/128rpm 0.93/2.17mph Add a comment	-	0mi, 1:01:47 Bike - General 1) 0mi - 1:01:47(0/mi) 119/138bpm [INFb/mi] 291cal Add a comment	-	-	-	0mi, 1:00:14 Bike - General 1) 0mi - 1:00:14(0/mi) 116/136bpm [INFb/mi] 263cal Add a comment
Tue 14th Jan Jan 14	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	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27
-	-	-	-	-	-	-