Sushi

Last on at 10am, 30th Dec 2024

F50 Flintshire

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About Me
Run when you can, Walk if you have to, Crawl if you must, Just never give up (Dean Karnazez) Show More...

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Recent Blogs
Who am I?	19th Dec
I could tell you but then I'd have to kill you.......	May 2024
Faster than an Olympic 'Record'	May 2024
A Sting in the Tail.	May 2024

My parkrun
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Recent Training
22nd Dec	General	0.6mi	21:38
20th Dec	General	2.1mi	25:47
15th Dec	Race	1.6mi	28:44
14th Dec	Dog Walking	1.7mi	1:17:06
13th Dec	General	2.1mi	38:44

Planned Races
Montane Delamere Trail 13	12th Jan
Run Aintree Half Marathon	9th Feb
Colwyn Bay 20 Miler	9th Mar
The Lap	10th May

12 Month Benchmarks	Run
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2024 Targets	Set your targets
Run 500 Swim 100 Walk 400

Recent Threads
Alphabet Game
Whamageddon 2024
Word Association
The Music Game
Today my RHR is....
Codeword - a daily puzzle

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Best Times
Best WAVA

Dist	Races	1997	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2018	2019	2021	2022	2023	2024	PB	WB
1mi	1					7:15 59.16														7:15 7:15/mi	59.16
5km	3	33:32 43.94						26:42 57.02									33:01 50.48			26:42 8:36/mi	57.02
3.3mi	1							27:59 56.97												27:59 8:37/mi	56.97
4mi	1							35:09 55.75												35:09 8:47/mi	55.75
5mi	4					41:15 59.18						55:47 45.86								41:15 8:15/mi	59.18
10km	7		52:34 57.57		56:01 54.52		52:14 59.12		54:49 56.69	59:29 52.98	55:19 57.42							1:02:57 54.75		52:14 8:24/mi	59.12
8mi	2											1:53:33 36.77	1:24:39 49.78							1:24:39 10:35/mi	49.78
13.1km	1																		1:36:00 48.29	1:36:00 11:48/mi	48.29
16km	1																	2:21:08 40.01		2:21:08 14:12/mi	40.01
10mi	9							1:35:23 53.53		1:31:15 56.76	1:24:26 61.84	1:44:29 50.41		1:38:33 54.47	1:37:32 55.62	1:35:04 59.06	1:39:31 56.42			1:24:26 8:27/mi	61.84
13.1mi	23			1:56:29 56.08	1:55:32 56.77	1:50:20 59.72	2:00:42 55.19	2:04:15 53.61		2:06:41 53.28		1:50:25 62.65	2:02:02 57.22	2:16:26 51.70		2:07:09 58.08	2:11:37 56.78			1:50:20 8:25/mi	62.65
26.2km	2											2:57:11 49.10	2:47:33 52.42							2:47:33 10:18/mi	52.42
30km	1																3:56:04 45.41			3:56:04 12:40/mi	45.41
20mi	4							3:30:17 49.37			3:12:32 55.05	2:54:33 61.23					3:59:52 48.12			2:54:33 8:44/mi	61.23
26.2mi	9			4:07:32 54.66	4:02:59 55.68	4:13:18 53.89		4:55:32 46.44			4:28:51 52.11	4:02:43 58.21				4:44:30 53.75				4:02:43 9:16/mi	58.21
33mi	1							8:56:00 33.95												8:56:00 16:15/mi	33.95

Date	Planned Races			Distance
10 May	The Lap Confirmed			47mi
9 Mar	Colwyn Bay 20 Miler Confirmed			20mi
9 Feb	Run Aintree Half Marathon Confirmed			13.1mi
12 Jan	Montane Delamere Trail 13 Confirmed			13.1mi
2024		Result	WAVA	Distance
15 Dec	Stockport 10			10mi
24 Mar	Colwyn Bay Metric Half Marathon PB	1:36:00	48.29	13.1km
2023		Result	WAVA	Distance
15 Apr	Lakeland trail - Hawkshead PB	2:21:08	40.01	16km
5 Mar	Jones O Gymru Anglesey 10k SB	1:02:57	54.75	10km
2022		Result	WAVA	Distance
15 May	Chester Half Marathon SB	2:11:37	56.78	13.1mi
24 Apr	Shakespeare Marathon			26.2mi
9 Apr	Crosby parkrun			5km
13 Mar	Trimpell 20 SB	3:59:52	48.12	20mi
5 Mar	Rhayader Round the Lakes PB	3:56:04	45.41	30km
19 Feb	Rhyl 10 SB	1:39:31	56.42	10mi
23 Jan	She Was Going For A Run - Virtual SB	33:01	50.48	5km
2021		Result	WAVA	Distance
12 Dec	Stockport 10 SB	1:35:04	59.06	10mi
10 Oct	Manchester Marathon SB	4:44:30	53.75	26.2mi
3 Oct	Chester Marathon	5:20:37	47.69	26.2mi
8 Aug	Windmill Half Marathon SB	2:07:09	58.08	13.1mi
2 Apr	Fetcheveryone Castle Challenge			600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup			5km
2019		Result	WAVA	Distance
23 Feb	Rhyl 10 Mile SB	1:37:32	55.62	10mi
2018		Result	WAVA	Distance
9 Dec	Stockport 10	1:42:58	52.68	10mi
29 Apr	Chester Half Marathon SB	2:16:26	51.70	13.1mi
25 Mar	Liverpool 10 miles SB	1:38:33	54.47	10mi
25 Feb	Village Bakery Half Marathon	2:19:32	50.56	13.1mi
2016		Result	WAVA	Distance
2 Oct	MBNA Chester Metric Marathon PB	2:47:33	52.42	26.2km
11 Sep	Wirral Half Marathon	2:13:42	52.23	13.1mi
10 Sep	Wistle Stop Tour of Wirral Day 2 Thurstaston Country Parl PB	1:24:39	49.78	8mi
9 Sep	Whistle Stop Tour of Wirral Day 1 Arrowe Park	48:06	53.67	5mi
15 May	Chester Half Marathon SB	2:02:02	57.22	13.1mi
2015		Result	WAVA	Distance
6 Dec	Stockport 10 SB	1:44:29	50.41	10mi
4 Oct	MBNA Chester Metric Marathon SB	2:57:11	49.10	26.2km
13 Sep	Wirral Half Marathon	2:25:25	47.57	13.1mi
12 Sep	Whistle Stop Tour Race 2 - Thurstaston SB	1:53:33	36.77	8mi
11 Sep	Whistle Stop Tour - Arrow Park SB	55:47	45.86	5mi
17 May	Chester Half Marathon SB	1:50:25	62.65	13.1mi
19 Apr	Greater Manchester Marathon PB	4:02:43	58.21	26.2mi
22 Mar	Trimpell 20 PB	2:54:33	61.23	20mi
2014		Result	WAVA	Distance
7 Dec	Stockport 10 PB	1:24:26	61.84	10mi
12 Oct	Flintshire 10k SB	55:19	57.42	10km
25 May	Rock ‘n' Roll Liverpool Marathon	4:58:59	47.26	26.2mi
13 Apr	London Marathon SB	4:28:51	52.11	26.2mi
16 Mar	Trimpell 20 SB	3:12:32	55.05	20mi
16 Feb	Village Bakery Half Marathon			13.1mi
19 Jan	Four Villages Half Marathon			13.1mi
2013		Result	WAVA	Distance
8 Dec	Stockport 10 SB	1:31:15	56.76	10mi
13 Oct	Flintshire 10k SB	59:29	52.98	10km
21 Jul	Deva Divas	1:44:04		750m/25km/5km
9 Jun	Bala Middle Distance Triathlon	7:28:59		2km/81km/20km
12 May	Chester half marathon			13.1mi
17 Mar	Liverpool Half Marathon SB	2:06:41	53.28	13.1mi
2012		Result	WAVA	Distance
9 Dec	Stockport 10			10mi
10 Nov	The BIG Fetch Mile			1mi
29 Apr	Run4Rescue SB	54:49	56.69	10km
19 Feb	Village Bakery Half Marathon			13.1mi
22 Jan	Four Villages Half Marathon			13.1mi
2011		Result	WAVA	Distance
11 Dec	Stockport 10 SB	1:35:23	53.53	10mi
19 Nov	Cardiff Parkrun PB	26:42	57.02	5km
22 Oct	Music Marathon festival Lanzarote PB	27:59	56.97	3.25mi
21 May	Sandstone Trail Challenge PB	8:56:00	33.95	33mi
10 May	Rose Inn Series Race 1 PB	35:09	55.75	4mi
17 Apr	London Marathon SB	4:55:32	46.44	26.2mi
27 Mar	Liverpool Half Marathon SB	2:04:15	53.61	13.1mi
19 Mar	Rhayader Round the Lakes SB	3:30:17	49.37	20mi
27 Feb	Village Bakery Half Marathon	2:05:01	53.28	13.1mi
23 Jan	Four Villages Half Marathon	2:15:08	49.29	13.1mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon SB	2:00:42	55.19	13.1mi
3 Oct	Flintshire 10K PB	52:14	59.12	10km
19 Sep	Tatton Park Olympic Triathlon	3:04:31		1500m/38km/10km
23 May	The Cheshire Triathlon	1:25:32		0.5km/20km/5km
28 Mar	Liverpool Half Marathon	2:00:47	54.83	13.1mi
17 Jan	Four Villages Half Marathon	2:09:48	51.03	13.1mi
9 Jan	Fetch Mile - The BIG one			1mi
2009		Result	WAVA	Distance
13 Sep	Lake Vyrnwy Half Marathon	2:19:13	47.57	13.1mi
31 May	Edinburgh Marathon SB	4:13:18	53.89	26.2mi
8 Apr	Chester Spring 5 PB	41:15	59.18	5mi
29 Mar	Liverpool Half Marathon PB	1:50:20	59.72	13.1mi
15 Feb	Village Bakery Half Marathon	1:50:28	59.65	13.1mi
31 Jan	Fetch North West Mile PB	7:15	59.16	1mi
2008		Result	WAVA	Distance
7 Dec	Helena Tipping Memorial 10K SB	56:01	54.52	10km
1 Nov	Fetch Five - Big Feck	45:39	53.48	5mi
22 Jun	Freckleton Half Marathon	1:56:28	56.58	13.1mi
13 Apr	London Marathon SB	4:02:59	55.68	26.2mi
2 Mar	Liverpool Half Marathon	2:04:28	52.70	13.1mi
17 Feb	Village Bakery Half Marathon SB	1:55:32	56.77	13.1mi
2007		Result	WAVA	Distance
3 Jun	Blackpool Marathon SB	4:07:32	54.66	26.2mi
25 Mar	Liverpool Half Marathon SB	1:56:29	56.08	13.1mi
18 Feb	Village Bakery Half Marathon (Wrexham)	1:56:59	55.84	13.1mi
2006		Result	WAVA	Distance
1 Oct	Flintshire 10k SB	52:34	57.57	10km
1997		Result	WAVA	Distance
26 Jul	Women's 10k Chester SB	33:32	43.94	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
2024	9	16	36	39	90	65	49	30	28	30	18	10	421
2024	5.6	1.8	5.1	45.8	4.9	7.6	1	0	0	1	7.6	4.3	84.6
2024	43	27	80	89	59	29	4	6	6	29	47	14	433
2023	45	24	61	69	48	44	0	2	53	9	7	0	361
2023	0	0.1	0	0	0.3	22.2	28.5	30.5	8.5	8.9	12.3	3.4	114.7
2023	27	59	46	93	51	37	17	63	12	69	30	20	523
2022	15	7	116	123	178	73	46	7	51	31	10	18	677
2022	0.5	0.1	4.1	39.4	22.4	2.6	0	1.2	0	0	0	0	70.2
2022	144	100	164	138	98	34	70	63	29	57	57	20	973
2021	58	116	26	26	63	61	30	20	20	20	4	1	447
2021	0	0	0.3	2	15.7	2.8	2.1	2.8	0.5	2	3.2	0.5	31.9
2021	114	153	257	379	238	145	207	157	101	140	114	124	2127
2020	0	0	0	0	0	27	0	3	0	12	15	0	56
2020	13.1	2.8	0	0	0	0.9	4.7	18.9	18.5	7.5	9	10.3	85.6
2020	2	0	25	15	0	27	10	7	25	66	73	33	283
2019	0	0	5.8	7.4	1.1	8.7	0	1.4	0	3.5	4.2	10.5	42.5
2019	78	92	69	36	29	24	1	0	0	0	0	4	334
2019	0	0	66	76	17	12	17	25	0	0	0	17	230
2018	62	72	54	51	23	0	0	0	0	0	0	50	312
2017	0	0	0	0	0	0	0	11	33	0	0	0	44
2017	44	40	47	90	79	49	40	36	39	4	0	33	502
2016	75	55	95	120	134	121	124	100	77	16	14	29	960
2015	0	2.9	0.6	0	0	0	0	0	0	0	0	0	3.5
2015	132	164	160	110	101	85	85	64	48	39	43	81	1111
2015	0	0	0	0	0	0	0	11	38	0	0	0	49
2014	0	0	0	0	0	0	7	13	4	0	0	0	24
2014	1.2	0	0	0	0	0	0	0	0	0	0	0	1.2
2014	103	93	129	93	108	47	97	47	97	126	144	105	1189
2014	0	0	0	0	0	0	0	49	0	0	0	0	49
2013	5.7	6.3	4	5.2	6.7	6	5	2.5	6.2	3	2.2	1.3	54.1
2013	23	60	66	54	59	45	59	81	92	70	72	107	787
2013	104	55	27	74	187	128	179	102	109	98	57	13	1135
2012	0	2	0	0	0	0	0	0	0	0	0	0	2
2012	2.3	2	2.6	2.5	6.8	6.5	6.6	2.5	1.9	7	0.6	5	46.3
2012	106	77	49	33	65	76	59	28	34	44	28	32	632
2012	68	0	63	66	62	124	110	40	153	56	45	45	832
2011	1	5	5	0	0	10	0	0	0	0	0	0	20
2011	7.1	9.1	9.3	4.8	7.1	5.8	9.8	5.9	16.2	6.7	3.7	5	90.3
2011	61	100	122	67	101	61	103	64	81	81	100	85	1026
2011	96	52	26	43	0	62	12	7	43	0	0	0	341
2010	10.1	11.5	19.8	12.6	12.1	2.8	2.2	1	11	2.3	4.7	2.5	92.6
2010	82	63	57	52	57	32	39	68	85	68	100	90	794
2010	57	52	84	140	287	82	11	29	59	6	0	0	807
2009	0	0	0	0	0	0	0	0	0	1	0	0	1
2009	5	6.6	12.5	7.8	10.3	4.9	13.4	0	1.2	2.5	2.5	0	66.7
2009	103	92	112	168	82	40	10	21	56	37	48	37	808
2009	0	0	6	0	0	18	0	0	0	54	23	0	101
2008	0	0	0	0	0.3	0	0	0	0	0	4.2	4	8.5
2008	88	92	120	81	83	58	41	4	54	49	75	59	805
2008	0	0	0	0	0	0	2	0	13	0	0	0	15
2007	0	0	0	0	0	0	0	0	0	31	27	66	124

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	Mon 9th Dec Dec 9
-	1.2mi, 55:29 Swim - General	0.9mi, 18:37 Walk - General 7mi, 1:33:30 Run - General	1.8mi, 48:16 Walk - General 1.3mi, 39:04 Swim - General	1.3mi, 28:39 Walk - General	2.5mi, 1:16:25 Walk - General	-
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	Mon 16th Dec Dec 16
-	1.1mi, 31:08 Swim - General	-	2.1mi, 38:44 Walk - General	1.7mi, 1:17:06 Walk - Dog Walking	1.6mi, 28:44 Run - Race	-
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	Mon 23rd Dec Dec 23
-	-	-	2.1mi, 25:47 Run - General	-	0.6mi, 21:38 Swim - General	-
Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
-	-	-	-	-	-	-

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Sushi

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