Mr AL

About Me
Much less frequent jogger and blogger than the missus. Show More...

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Recent Blogs
57 miles at 57 years...	Oct 2021
Mud wrestling and other Confessions from an Ultra Virgin	Mar 2020
Reflections from a Marathon newbie ...	Apr 2016
Manchester Marathon Fundraiser	Jan 2016
Memories of 'An Island in the Sun'	Dec 2015

My parkrun
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Recent Training
17th Nov	General	8.2mi	1:28:43
13th Nov	General	4mi	39:27
11th Nov	General	4mi	37:58
9th Nov	General	9.6mi	1:34:29
7th Nov	General	4mi	37:24

12 Month Benchmarks	Run	Bike
Mile	7:55	2:28
5k	25:30	10:37
5mi	43:12	17:43
10k	53:52	22:22
10mi	1:27:03	39:31
Half	1:55:05	54:29

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2021	PB	WB
1mi	3		6:51 62.67	6:43 64.42	6:37 65.91				6:37 6:37/mi	65.91
3km	1			13:15 64.81					13:15 7:06/mi	64.81
5km	1	23:09 62.61							23:09 7:27/mi	62.61
5mi	3		39:12 60.19	37:52 62.83	37:33 63.88				37:33 7:31/mi	63.88
10km	6	48:25 60.85	48:19 61.49	48:51 60.82	46:45 64.09	46:58 64.34	48:20 63.07		46:45 7:31/mi	64.34
10mi	2			1:27:44 56.46		1:16:50 65.04			1:16:50 7:41/mi	65.04
13.1mi	3	1:49:29 58.33	1:49:32 59.32		1:43:11 64.09				1:43:11 7:53/mi	64.09
26.2km	1			2:18:54 59.50					2:18:54 8:32/mi	59.50
26.2mi	1				3:48:13 60.22				3:48:13 8:43/mi	60.22
57.4mi	1							12:48:00 49.99	12:48:00 13:23/mi	49.99

2021		Result	WAVA	Distance
9 Oct	Glasgow to Edinburgh Ultra PB	12:48:00	49.99	57.4mi
2018		Result	WAVA	Distance
4 Feb	Southport Mad Dog 10k SB	48:20	63.07	10km
2017		Result	WAVA	Distance
2 Apr	Liverpool 10 Miler PB	1:16:50	65.04	10mi
5 Feb	Southport Mad Dog 10k SB	46:58	64.34	10km
2016		Result	WAVA	Distance
16 Oct	Manchester Half Marathon PB	1:43:11	64.09	13.1mi
27 Sep	Spectrum Striders Track Mile PB	6:37	65.91	1mi
10 Apr	Greater Manchester Marathon PB	3:48:13	60.22	26.2mi
27 Mar	Hale Village 5 Mile Race PB	37:33	63.88	5mi
7 Feb	Southport Mad Dog 10k PB	46:45	64.09	10km
2015		Result	WAVA	Distance
6 Dec	Stockport 10 SB	1:27:44	56.46	10mi
13 Oct	Spectrum Striders 3K PB	13:15	64.81	3km
4 Oct	MBNA Chester Metric Marathon PB	2:18:54	59.50	26.2km
10 Sep	Spectrum Striders Road Mile SB	6:43	64.42	1mi
5 Apr	Hale 5 SB	37:52	62.83	5mi
8 Feb	Southport Mad Dog 10k SB	48:51	60.82	10km
2014		Result	WAVA	Distance
12 Oct	Gingerbread Men 10k (Ormskirk) SB	48:19	61.49	10km
30 Sep	Spectrum Striders Track Mile SB	6:51	62.67	1mi
21 Sep	English Half Marathon SB	1:49:32	59.32	13.1mi
20 Apr	Run the Bridge SB	39:12	60.19	5mi
2013		Result	WAVA	Distance
17 Nov	Sandgrounder 5K PB	23:09	62.61	5km
6 Oct	Gingerbread 10km SB	48:25	60.85	10km
17 Mar	Liverpool Half Marathon SB	1:49:29	58.33	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	45	38	16	41	39	52	98	60	36	51	39	0	515
2024	12	14	49	63	49	40	23	0	74	0	0	0	325
2023	54	33	35	47	32	36	73	107	46	23	18	43	546
2023	0	52	0	97	52	66	152	51	0	0	0	0	470
2022	66	55	37	29	58	6	42	50	37	35	30	59	504
2022	0	0	0	61	0	82	119	77	96	18	17	0	469
2021	60	37	34	109	163	185	190	164	44	99	20	38	1144
2020	116	112	17	32	29	29	30	35	31	42	31	51	553
2020	0	0	0	16	0	0	0	0	0	0	0	0	16
2019	40	22	10	0	22	10	7	10	111	103	72	61	468
2018	79	21	64	14	0	0	0	0	0	0	0	10	188
2017	67	60	64	49	50	41	72	103	61	51	27	21	666
2016	128	111	123	94	60	44	65	74	67	58	46	54	924
2015	0	0	13	0	0	0	0	0	0	33	48	69	164

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	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
4mi, 38:50 Run - General With Bonnie 1) 1mi - 10:03(10:03/mi) 121/135bpm [1217b/mi] 86cal 5.97/6.64mph 2) 1mi - 9:28(9:28/mi) 130/140bpm [1231b/mi] 87cal 6.34/6.74mph 3) 1mi - 9:41(9:41/mi) 138/151bpm [1337b/mi] 99cal 6.19/6.68mph 4) 1mi - 9:36(9:36/mi) 145/165bpm [1391b/mi] 104cal 6.25/6.95mph 5) 0.01mi - 2(6:18/mi) 146/147bpm [919b/mi] 9.54/5.87mph Add a comment	-	10mi, 1:39:34 Run - General With E. Nearly 7 mins quicker than same loop in August 2023.... 1) 1mi - 10:29(10:29/mi) 122/137bpm [1279b/mi] 92cal 5.72/7.08mph 2) 1mi - 9:45(9:45/mi) 131/144bpm [1278b/mi] 95cal 6.15/6.74mph 3) 1mi - 9:52(9:52/mi) 137/144bpm [1351b/mi] 102cal 6.09/6.8mph 4) 1mi - 9:47(9:47/mi) 143/154bpm [1399b/mi] 107cal 6.13/6.91mph 5) 1mi - 10:03(10:03/mi) 140/150bpm [1406b/mi] 98cal 5.97/6.95mph 6) 1mi - 10:12(10:12/mi) 140/151bpm [1428b/mi] 95cal 5.88/6.62mph 7) 1mi - 10:29(10:29/mi) 143/155bpm [1498b/mi] 104cal 5.73/6.51mph 8) 1mi - 10:11(10:11/mi) 146/156bpm [1488b/mi] 106cal 5.89/6.8mph 9) 1mi - 9:53(9:53/mi) 144/153bpm [1424b/mi] 93cal 6.07/6.85mph 10) 1mi - 8:51(8:51/mi) 147/155bpm [1301b/mi] 88cal 6.78/7.06mph 11) 0.01mi - 2(6:39/mi) 147/147bpm [977b/mi] 9.03/7.03mph Add a comment	-	-	-	5.6mi, 53:04 Run - General With Bonnie (all the way around) and Elly (as far as the old Bull's Head). 1) 1mi - 10:09(10:09/mi) 123/138bpm [1248b/mi] 96cal 5.91/6.87mph 2) 1mi - 9:26(9:26/mi) 128/140bpm [1208b/mi] 89cal 6.36/6.53mph 3) 1mi - 9:37(9:37/mi) 134/141bpm [1289b/mi] 98cal 6.24/6.7mph 4) 1mi - 9:11(9:11/mi) 137/150bpm [1257b/mi] 94cal 6.54/6.91mph 5) 1mi - 9:34(9:34/mi) 139/149bpm [1330b/mi] 98cal 6.27/7.68mph 6) 0.55mi - 5:08(9:23/mi) 146/156bpm [1370b/mi] 59cal 6.39/6.72mph Add a comment
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	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
-	-	8.9mi, 1:33:41 Run - General With Elly and Bonnie. E and I agreed we'd NEVER seen the SV so busy with walkers, dog walkers, runners, loose dogs, cyclists, anglers etc etc. Made for a less than relaxing run TBH! Bonnie's longest outing to date... 1) 1mi - 10:55(10:55/mi) 160/176bpm [1746b/mi] 149cal 5.5/6.55mph 2) 1mi - 10:17(10:17/mi) 172/189bpm [1768b/mi] 155cal 5.84/6.57mph 3) 1mi - 10:28(10:28/mi) 182/190bpm [1905b/mi] 176cal 5.73/6.39mph 4) 1mi - 10:13(10:13/mi) 184/195bpm [1881b/mi] 173cal 5.87/6.82mph 5) 1mi - 10:22(10:22/mi) 189/200bpm [1960b/mi] 181cal 5.78/6.53mph 6) 1mi - 11:08(11:08/mi) 185/204bpm [2059b/mi] 188cal 5.39/6.53mph 7) 1mi - 10:11(10:11/mi) 181/193bpm [1842b/mi] 166cal 5.89/7.31mph 8) 1mi - 11:03(11:03/mi) 184/199bpm [2033b/mi] 186cal 5.43/6.16mph 9) 0.85mi - 9:04(10:41/mi) 179/188bpm [1911b/mi] 144cal 5.62/6.45mph Add a comment	-	-	-	4mi, 37:24 Run - General With Bonnie 1) 1mi - 10:06(10:06/mi) 130/141bpm [1313b/mi] 102cal 5.94/6.72mph 2) 1mi - 8:59(8:59/mi) 138/149bpm [1239b/mi] 97cal 6.68/6.91mph 3) 1mi - 8:44(8:44/mi) 137/149bpm [1197b/mi] 88cal 6.87/7.28mph 4) 1mi - 9:33(9:33/mi) 147/166bpm [1403b/mi] 109cal 6.29/6.76mph 5) 0mi - 2(8:20/mi) 165/165bpm [1375b/mi] 7.2/6.39mph 7th Nov 2024, 1:00pm Autumnleaves wrote: I thought she might have ideas about the pace!! Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	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
-	9.6mi, 1:34:29 Run - General Leg 3 of the 'Warrington Way' Ultra, representing one of Striders' 5 quartets taking part. Elly and I ran together, although representing different 'teams' of course. Despite us operating in a communication-rich world we weren't alerted to the 'slippage' in ETAs and got VERY cold hanging around outside for 45 mins at Checkpoint 2 waiting to get going! 1) 1mi - 9:31(9:31/mi) 146/158bpm [1389b/mi] 118cal 6.31/6.59mph 2) 1mi - 9:15(9:15/mi) 146/157bpm [1351b/mi] 113cal 6.48/6.72mph 3) 1mi - 9:51(9:51/mi) 153/171bpm [1508b/mi] 127cal 6.09/6.59mph 4) 1mi - 9:24(9:24/mi) 158/164bpm [1485b/mi] 124cal 6.38/6.76mph 5) 1mi - 9:56(9:56/mi) 156/166bpm [1551b/mi] 128cal 6.04/6.87mph 6) 1mi - 9:57(9:57/mi) 161/171bpm [1603b/mi] 133cal 6.03/6.51mph 7) 1mi - 9:53(9:53/mi) 161/167bpm [1592b/mi] 132cal 6.07/6.35mph 8) 1mi - 10:26(10:26/mi) 159/172bpm [1658b/mi] 128cal 5.75/6.39mph 9) 1mi - 10:13(10:13/mi) 162/168bpm [1654b/mi] 135cal 5.88/6.55mph 10) 0.6mi - 6:02(10:08/mi) 166/181bpm [1683b/mi] 82cal 5.92/6.49mph 9th Nov 2024, 3:08pm Ness wrote: Well done! 👏 9th Nov 2024, 3:17pm Mr AL wrote: Thank-you! Add a comment	-	4mi, 37:58 Run - General With Bonnie. Some sunshine at last .... 1) 1mi - 10:30(10:30/mi) 136/151bpm [1429b/mi] 119cal 5.71/6.74mph 2) 1mi - 9:16(9:16/mi) 136/145bpm [1261b/mi] 101cal 6.47/6.74mph 3) 1mi - 8:57(8:57/mi) 135/147bpm [1207b/mi] 91cal 6.71/7.01mph 4) 1mi - 9:13(9:13/mi) 148/166bpm [1365b/mi] 113cal 6.51/7.06mph 5) 0mi - 2(7:01/mi) 165/165bpm [1157b/mi] 8.56/6.99mph Add a comment	-	4mi, 39:27 Run - General With Bonnie. Misty morning. 1) 1mi - 10:26(10:26/mi) 125/134bpm [1303b/mi] 107cal 5.75/6.41mph 2) 1mi - 9:41(9:41/mi) 134/165bpm [1298b/mi] 106cal 6.19/6.62mph 3) 1mi - 9:37(9:37/mi) 142/148bpm [1365b/mi] 115cal 6.24/6.82mph 4) 1mi - 9:41(9:41/mi) 146/154bpm [1415b/mi] 120cal 6.19/6.76mph 5) 0.01mi - 2(5:16/mi) 145/145bpm [765b/mi] 11.38/6.2mph Add a comment	-
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	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
-	-	8.2mi, 1:28:43 Run - General With Elly & Bonnie. Not a clever choice in some respects ... I'd forgotten how 'swampy' the canal towpath can be and this was DEINITELY the case south of Deep Cut. Still - some useful resistance training - and Bonnie loved it!! 1) 1mi - 11:09(11:09/mi) 112/134bpm [1249b/mi] 89cal 5.38/6.22mph 2) 1mi - 10:22(10:22/mi) 133/142bpm [1378b/mi] 114cal 5.79/6.39mph 3) 1mi - 10:44(10:44/mi) 134/150bpm [1438b/mi] 113cal 5.59/6.39mph 4) 1mi - 10:30(10:30/mi) 139/151bpm [1460b/mi] 116cal 5.71/6.53mph 5) 1mi - 10:55(10:55/mi) 140/151bpm [1529b/mi] 119cal 5.49/6.55mph 6) 1mi - 10:37(10:37/mi) 142/157bpm [1507b/mi] 111cal 5.65/6.55mph 7) 1mi - 10:27(10:27/mi) 141/150bpm [1474b/mi] 104cal 5.74/6.47mph 8) 1mi - 11:14(11:14/mi) 136/149bpm [1528b/mi] 90cal 5.34/5.97mph 9) 0.23mi - 2:44(11:45/mi) 139/151bpm [1634b/mi] 23cal 5.1/5.53mph Add a comment	-	-	-	-

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