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The Inspector

Last on at 6pm, 20th Feb 2025

M60 Denbighshire

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Recent Blogs
Chester Half Marathon 2013	Apr 2013

My parkrun
Alderford Lake parkrun

Recent Training
20th Feb	Steady-State	8.5mi	1:04:19
19th Feb	Intervals	6.5mi	50:31
17th Feb	General	5.1mi	40:21
15th Feb	General	14.1mi	2:05:22
14th Feb	General	5.5mi	49:33

Planned Races
London Marathon	27th Apr
Warsaw Marathon	28th Sep

12 Month Benchmarks	Run	Bike
Mile	6:31	4:40
5k	21:07	0
5mi	34:40	0
10k	43:59	0
10mi	1:11:29	0
Half	1:33:26	0
20mi	2:36:41	0
Mara	3:29:37	0

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Buddies (6)

Followers (3)

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Best Times
Best WAVA

Dist	Races	2006	2007	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023	2024	2025	PB	WB
3000m	2										11:30 76.42			12:15 74.38				11:30 6:10/mi	76.42
5km	5	19:07 71.29						19:07 76.40						20:24 75.83				19:07 6:09/mi	76.40
4.5mi	1							33:18 64.10										33:18 7:24/mi	64.10
10km	19	41:50 66.01	38:52 71.61	39:08 73.44	39:27 73.45	46:03 63.45	39:34 74.46		42:57 69.76	43:14 69.90	41:23 73.66			43:18 72.92	42:17 75.35	42:46 75.18	45:58 70.59	38:52 6:15/mi	75.35
10mi	1			1:08:23 68.93														1:08:23 6:50/mi	68.93
13.1mi	16			1:28:55 70.48	1:26:53 72.74		1:28:33 72.62			1:30:48 72.71	1:29:28 74.46	1:32:05 73.01	1:34:26 71.85	1:33:37 73.82	1:35:07 73.35	1:33:45 75.13		1:26:53 6:38/mi	75.13
30km	1											2:25:31 66.38						2:25:31 7:48/mi	66.38
20mi	1															2:42:32 67.34		2:42:32 8:08/mi	67.34
26.2mi	7				3:13:43 67.54		3:16:27 67.81	3:12:49 69.72		3:17:11 69.45	3:24:30 67.59					3:31:10 69.37		3:12:49 7:22/mi	69.72

Date	Planned Races			Distance
28 Sep	Warsaw Marathon Confirmed			26.2mi
27 Apr	London Marathon Confirmed			26.2mi
2025		Result	WAVA	Distance
13 Feb	Services Cross-Country - RAF Cosford SB	45:58	70.59	10km
9 Feb	Nick Beer 10k			10km
2024		Result	WAVA	Distance
19 Oct	The Doctor K Cup			5km
16 Oct	Civil Service XC Championships			4.95mi
1 Sep	South Cheshire 20 PB	2:42:32	67.34	20mi
16 Jun	Freckleton Half Marathon SB	1:33:45	75.13	13.1mi
17 Apr	Civil Service Athletics Association (CSAA) 10K Championship SB	42:46	75.18	10km
14 Apr	Manchester Marathon SB	3:31:10	69.37	26.2mi
2023		Result	WAVA	Distance
11 Oct	Civil Service XC Championships	36:10	69.69	4.95mi
7 Oct	The Doctor K Cup			5km
24 Sep	Warrington Running Festival Half Marathon SB	1:35:07	73.35	13.1mi
18 Jun	Freckleton Half Marathon	1:36:13	72.51	13.1mi
10 May	Civil Service Athletics Association (CSAA) 10K Championship SB	42:17	75.35	10km
2022		Result	WAVA	Distance
10 Dec	Great Langdale Christmas Pudding 10k	50:58	61.95	10km
12 Oct	Civil Service XC Championships	45:15	65.96	5.88mi
8 Oct	The Doctor K Cup	21:23	72.34	5km
11 Sep	Great North Run SB	1:33:37	73.82	13.1mi
19 Jun	Freckleton Half Marathon	1:36:06	71.92	13.1mi
18 May	Civil Service Athletics Association (CSAA) 10K Championship SB	43:18	72.92	10km
8 Apr	RCSL Winter Sports Weekend 5000m SB	20:24	75.83	5km
8 Apr	RCSL Winter Sports Weekend 3000m SB	12:15	74.38	3000m
2020		Result	WAVA	Distance
13 Sep	Virtual Great North Run SB	1:34:26	71.85	13.1mi
2019		Result	WAVA	Distance
9 Oct	Civil Service XC Championships			5.88mi
8 Sep	Great North Run	1:33:24	71.98	13.1mi
16 Jun	Freckleton Half Marathon SB	1:32:05	73.01	13.1mi
2 Mar	Rhayader Round the Lakes PB	2:25:31	66.38	30km
2018		Result	WAVA	Distance
28 Oct	Jedburgh Half Marathon	1:31:44	72.62	13.1mi
10 Oct	Civil Service XC Championships	45:37	63.17	5.88mi
17 Jun	Freckleton Half Marathon SB	1:29:28	74.46	13.1mi
16 May	CSAA 10K SB	41:23	73.66	10km
22 Apr	London Marathon SB	3:24:30	67.59	26.2mi
13 Apr	RCSL Winter Sports Weekend 3000m PB	11:30	76.42	3000m
13 Apr	RCSL Winter Sports Weekend 5000m PB	19:28	76.87	5000m
3 Mar	Rhayader Round the Lakes			30km
11 Feb	Nick Beer 10k	43:00	70.89	10km
2017		Result	WAVA	Distance
11 Oct	Civil Service XC Championships	44:10	64.69	5.88mi
10 Sep	Great North Run SB	1:30:48	72.71	13.1mi
18 Jun	Freckleton Half Marathon	1:33:59	70.25	13.1mi
23 Apr	London Marathon SB	3:17:11	69.45	26.2mi
12 Feb	Nick Beer 10km Memorial Race SB	43:14	69.90	10km
2016		Result	WAVA	Distance
12 Oct	Civil Service XC Championships	46:07	61.43	5.88mi
11 Sep	Great North Run			13.1mi
19 Jun	Freckleton Half Marathon			13.1mi
13 Apr	CSAA 10K SB	42:57	69.76	10km
2015		Result	WAVA	Distance
14 Oct	Civil Service XC Championships	47:50	58.72	5.88mi
13 Sep	Lake Vyrnwy Half Marathon			13.1mi
14 Aug	Neil Howells Memorial Race PB	33:18	64.10	4.5mi
9 Jul	RCSL National Sports Day SB	19:07	76.40	5km
21 Jun	Freckleton Half Marathon			13.1mi
14 Jun	Rock ‘n' Roll Liverpool Marathon			26.2mi
26 Apr	London Marathon PB	3:12:49	69.72	26.2mi
7 Mar	Rhayader Round the Lakes			20mi
2014		Result	WAVA	Distance
15 Oct	Civil Service XC Championships	42:06	67.54	6mi
24 Aug	Ellesmere 10k SB	39:34	74.46	10km
22 Jun	Freckleton Half Marathon SB	1:28:33	72.62	13.1mi
8 Jun	Mersey Tunnel 10k	41:21	71.25	10km
13 Apr	London Marathon SB	3:16:27	67.81	26.2mi
8 Mar	Rhayader Round the Lakes			20mi
19 Jan	Four Villages Half Marathon	1:28:58	71.65	13.1mi
2013		Result	WAVA	Distance
23 Jun	Shrewsbury Marathon			26.2mi
12 May	Chester half marathon			13.1mi
10 Feb	Nick Beer 10km Memorial Race SB	46:03	63.45	10km
2012		Result	WAVA	Distance
7 Oct	Chester Marathon SB	3:13:43	67.54	26.2mi
9 Sep	Lake Vyrnwy Half Marathon PB	1:26:53	72.74	13.1mi
10 Jun	Mersey Tunnel 10K SB	39:27	73.45	10km
29 Apr	Greater Manchester Marathon	3:26:49	63.26	26.2mi
12 Feb	The Nick Beer 10Km memorial race	39:47	72.83	10km
2011		Result	WAVA	Distance
4 Dec	Helena Tipping Memorial 10K SB	39:08	73.44	10km
19 Jun	Freckleton Half Marathon SB	1:28:55	70.48	13.1mi
22 May	Llandudno 10 mile race PB	1:08:23	68.93	10mi
2007		Result	WAVA	Distance
30 Sep	Flintshire 10K PB	38:52	71.61	10km
12 Sep	RCSL Sutton Park 10K	40:07	69.37	10km
3 Jun	Liverpool City v City 10K	40:46	68.27	10km
2006		Result	WAVA	Distance
1 Oct	Flintshire 10k SB	41:50	66.01	10km
19 Jul	RCSL National Sports Day PB	19:07	71.29	5km

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	0	17	0	0	0	0	0	0	0	0	0	0	17
2025	107	104	0	0	0	0	0	0	0	0	0	0	212
2025	6	1	0	0	0	0	0	0	0	0	0	0	8
2024	0	0	0	0	34	22	3	0	0	0	0	0	59
2024	139	172	111	128	181	127	104	32	86	97	71	36	1285
2024	10	0	4	3	0	4	0	0	0	2	4	3	29
2024	3	0	0	2	0	0	0	0	0	0	0	0	6
2023	6	3	4	0	0	4	0	0	6	0	0	0	23
2023	52	44	24	50	95	108	76	83	86	25	28	9	681
2023	5	5	5	15	6	0	4	0	6	8	0	4	58
2022	0	19	0	0	0	0	0	2	0	3	0	6	29
2022	52	21	56	50	53	56	73	94	90	64	104	54	766
2022	14	10	3	6	12	3	0	8	0	6	0	3	66
2021	5	6	0	3	0	160	0	3	6	5	0	4	192
2021	61	94	130	72	83	92	63	32	37	61	16	28	769
2021	5	0	0	10	8	8	9	5	8	19	10	6	87
2020	0	5	0	0	0	0	0	4	1	2	5	3	20
2020	29	33	73	32	70	27	52	58	68	45	12	35	534
2020	0	0	0	15	30	0	15	0	0	0	0	0	59
2019	0	0	0	0	0	0	4	0	0	0	0	0	4
2019	85	84	70	41	83	59	49	62	39	0	0	12	584
2018	5	0	6	7	2	0	4	3	3	4	0	0	33
2018	105	111	120	90	66	75	39	50	81	65	63	135	1000
2018	5	9	4	0	5	7	10	17	4	0	0	0	61
2018	0	0	0	0	0	0	1	6	9	0	0	0	16
2017	0	0	0	8	4	5	3	0	0	0	0	0	20
2017	72	69	119	96	44	82	29	75	63	32	17	26	725
2017	4	8	4	5	9	0	22	2	17	8	0	12	91
2016	0	0	0	0	0	0	0	0	8	3	0	0	11
2016	43	35	45	33	48	0	0	5	24	50	31	6	320
2016	4	0	8	10	10	0	0	0	4	5	13	7	62
2015	119	93	149	97	38	31	83	20	11	33	9	8	690
2015	0	0	0	0	0	0	0	5	0	5	10	0	21
2015	0	0	0	0	0	6	0	8	0	0	0	0	14
2014	0	0	10	0	0	3	0	0	0	0	0	0	12
2014	113	104	73	76	95	79	63	55	63	88	82	109	1001
2014	0	0	19	0	16	0	0	13	0	0	0	0	47
2013	0	0	20	0	0	0	0	0	0	0	0	0	20
2013	68	62	33	0	71	101	59	67	65	81	55	47	709
2013	0	0	0	9	19	0	0	0	0	0	0	0	28
2012	0	0	0	0	0	0	0	6	0	0	0	0	6
2012	99	101	102	102	67	29	65	71	114	75	64	35	926
2012	0	0	0	0	0	9	0	25	0	17	0	0	50

Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31
2.7mi, 1:23:37 Cross - General 8.1mi, 1:07:53 Run - General	-	-	5.1mi, 41:11 Run - Easy	7.2mi, 54:22 Run - Steady-State	5.1mi, 43:19 Run - General	4.1mi, 32:17 Run - General
Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3	Tue 4th Feb Feb 4	Wed 5th Feb Feb 5	Thu 6th Feb Feb 6	Fri 7th Feb Feb 7
10.2mi, 1:21:09 Run - Long Run	1.4mi, 41:17 Cross - General	2.1mi, 30:08 Walk - General 6.2mi, 50:13 Run - Intervals	4.9mi, 1:44:53 Walk - Hiking 7.1mi, 54:58 Run - Steady-State	-	4.8mi, 2:20:44 Walk - Hiking 6.2mi, 52:19 Run - General	12.3mi, 1:48:14 Run - Long Run
Sat 8th Feb Feb 8	Sun 9th Feb Feb 9	Mon 10th Feb Feb 10	Tue 11th Feb Feb 11	Wed 12th Feb Feb 12	Thu 13th Feb Feb 13	Fri 14th Feb Feb 14
5.2mi, 2:41:19 Walk - Hiking 3.2mi, 21:51 Run - parkrun	-	6.2mi, 47:08 Run - Tempo	7.1mi, 54:39 Run - Steady-State	-	6.1mi, 45:58 Run - Race	5.5mi, 49:33 Run - General
Sat 15th Feb Feb 15	Sun 16th Feb Feb 16	Mon 17th Feb Feb 17	Tue 18th Feb Feb 18	Wed 19th Feb Feb 19	Thu 20th Feb Feb 20	Fri 21st Feb Feb 21
14.1mi, 2:05:22 Run - General	-	5.1mi, 40:21 Run - General	-	6.5mi, 50:31 Run - Intervals	8.5mi, 1:04:19 Run - Steady-State	-

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