SeanMc

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Recent Training
21st Dec	Pacing	13.1mi	2:23:40
19th Dec	Steady-State	6.2mi	45:07
18th Dec	Treadmill	3.1mi	26:51
18th Dec	Pacing	3mi	33:07
16th Dec	Tempo	3.1mi	20:45

12 Month Benchmarks	Run
Mile	5:58
5k	19:40
5mi	32:45
10k	40:42
10mi	1:06:56
Half	1:49:31
20mi	2:50:16
Mara	4:51:51
50k	6:09:47

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Buddies (4)

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Best Times
Best WAVA

Dist	Races	2020	2021	2022	2023	2024	PB	WB
4km	1	14:45 82.99					14:45 5:56/mi	82.99
5km	6	18:59 81.50		19:32 80.56	20:12 78.57	19:53 80.52	18:59 6:07/mi	81.50
5mi	1	30:55 81.69					30:55 6:11/mi	81.69
10km	3	38:20 82.37	39:32 80.59			40:49 79.50	38:20 6:10/mi	82.37
10mi	4		1:05:38 79.63	1:06:40 79.12		1:07:03 80.15	1:05:38 6:34/mi	80.15
13.1mi	3	1:28:06 78.55	1:35:22 73.24	1:31:38 76.95			1:28:06 6:44/mi	78.55
26.2mi	6	3:16:33 73.82	3:08:40 77.63	3:24:07 72.43	3:17:47 75.47		3:08:40 7:12/mi	77.63

2024		Result	WAVA	Distance
17 Aug	Run the Lights 5k SB	19:53	80.52	5km
25 Feb	Let’s Run Rhyl 10 mile SB	1:07:03	80.15	10mi
13 Jan	Twin Piers 10K SB	40:49	79.50	10km
2023		Result	WAVA	Distance
12 Nov	Remembrance Run , Phoenix Park, Dublin SB	20:12	78.57	5km
29 Oct	Dublin Marathon SB	3:17:47	75.47	26.2mi
2 Sep	Dingle Marathon	3:49:47	64.96	26.2mi
30 Apr	Belfast City Marathon	3:24:23	73.03	26.2mi
2022		Result	WAVA	Distance
13 Nov	Remembrance Run, Phoenix Park, Dublin SB	19:32	80.56	5km
16 Oct	DUNE Half-Marathon SB	1:31:38	76.95	13.1mi
2 Oct	London Marathon SB	3:24:07	72.43	26.2mi
19 Feb	Rhyl 10 SB	1:06:40	79.12	10mi
2021		Result	WAVA	Distance
13 Nov	Tollymore Trail Half Maratho SB	1:35:22	73.24	13.1mi
17 Oct	Flintshire 10k SB	39:32	80.59	10km
26 Sep	Welsh Masters Championships 5000m PB	19:16	80.98	5000m
14 Aug	Dambusters 10mile	1:08:38	76.86	10mi
19 Jun	Midnight Marathon (Dartford) PB	3:08:40	77.63	26.2mi
21 Feb	Virtual North Wales 10m Championships PB	1:05:38	79.63	10mi
2020		Result	WAVA	Distance
28 Dec	British Masters Athletics Virtual 10k Challenge PB	38:20	82.37	10km
13 Dec	North Wales Virtual Half Marathon Championships PB	1:28:06	78.55	13.1mi
28 Nov	North Wales Virtual Road Relays 4k PB	14:45	82.99	4km
24 Oct	North Wales Virtual 5K PB	18:59	81.50	5km
17 Oct	The Doctor K Cup	19:25	79.68	5km
4 Oct	Virtual London Marathon SB	3:16:33	73.82	26.2mi
29 Aug	North Wales Virtual 5 mile championships PB	30:55	81.69	5mi

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	109	92	145	101	113	111	98	84	97	75	97	89	1213
2023	0	0	0	0	5	0	0	0	0	0	0	0	5
2023	131	110	133	135	123	112	103	119	128	126	79	88	1388
2022	123	110	130	168	130	129	132	135	124	124	108	89	1502
2021	120	99	110	136	138	118	105	114	95	119	79	46	1278
2020	125	104	91	99	89	108	115	138	120	106	108	114	1318
2019	0	0	0	0	0	0	0	0	0	0	0	112	112

Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1
10mi, 1:18:24 Run - Medium Long Run 1) 1mi - 7:50(7:50/mi) 119/150bpm [932b/mi] 82cal 7.66/8.45mph 2) 1mi - 8:09(8:09/mi) 115/121bpm [938b/mi] 78cal 7.36/7.85mph 3) 1mi - 8:02(8:02/mi) 122/127bpm [980b/mi] 84cal 7.46/7.6mph 4) 1mi - 8:23(8:23/mi) 124/139bpm [1039b/mi] 88cal 7.16/7.6mph 5) 1mi - 9:03(9:03/mi) 133/145bpm [1203b/mi] 104cal 6.63/7.6mph 6) 1mi - 8:28(8:28/mi) 133/144bpm [1127b/mi] 95cal 7.08/8.27mph 7) 1mi - 7:15(7:15/mi) 140/147bpm [1016b/mi] 90cal 8.27/9mph 8) 1mi - 7:29(7:29/mi) 147/151bpm [1100b/mi] 98cal 8.02/8.66mph 9) 1mi - 7:02(7:02/mi) 147/151bpm [1034b/mi] 92cal 8.53/9.66mph 10) 1mi - 6:29(6:29/mi) 145/150bpm [939b/mi] 83cal 9.26/10.14mph 11) 0.04mi - 14(5:55/mi) 148/149bpm [875b/mi] 3cal 10.15/9.29mph Love Never ends xxx Add a comment	4.3mi, 35:07 Run - Recovery Run 1) 1mi - 8:36(8:36/mi) 110/134bpm [946b/mi] 80cal 6.98/8.37mph 2) 1mi - 8:22(8:22/mi) 117/124bpm [980b/mi] 85cal 7.17/7.41mph 3) 1mi - 8:17(8:17/mi) 121/132bpm [1002b/mi] 85cal 7.24/8.33mph 4) 1mi - 7:37(7:37/mi) 126/131bpm [960b/mi] 85cal 7.88/8.25mph 5) 0.29mi - 2:15(7:37/mi) 127/129bpm [968b/mi] 25cal 7.87/7.78mph Love you pet for ever, Love never ends xxx Add a comment	4.3mi, 35:06 Run - Recovery Run 1) 1mi - 8:18(8:18/mi) 115/153bpm [954b/mi] 80cal 7.23/8.45mph 2) 1mi - 8:28(8:28/mi) 110/116bpm [932b/mi] 73cal 7.08/7.51mph 3) 1mi - 8:20(8:20/mi) 115/127bpm [958b/mi] 78cal 7.2/7.93mph 4) 1mi - 7:40(7:40/mi) 120/125bpm [920b/mi] 77cal 7.82/8.2mph 5) 0.31mi - 2:20(7:33/mi) 123/125bpm [929b/mi] 24cal 7.95/7.95mph Add a comment	2.2mi, 19:25 Run - Treadmill 0/2/0/4/0/6/0/8/0 degrees at 11.3Km/hr Add a comment 5mi, 51:31 Run - Pacing 1) 1mi - 9:56(9:56/mi) 177/191bpm [1759b/mi] 162cal 6.04/7.6mph 2) 1mi - 10:07(10:07/mi) 176/180bpm [1779b/mi] 166cal 5.93/6.14mph 3) 1mi - 10:09(10:09/mi) 176/183bpm [1787b/mi] 167cal 5.91/6.37mph 4) 1mi - 10:35(10:35/mi) 179/197bpm [1893b/mi] 174cal 5.67/5.97mph 5) 1mi - 10:42(10:42/mi) 187/193bpm [2000b/mi] 176cal 5.61/6.51mph 6) 0.01mi - 2(6:30/mi) 186/187bpm [1211b/mi] 9.22/5.82mph with Becky Add a comment	-	-	-
Mon 2nd Dec Dec 2	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
3.2mi, 20:40 Run - Tempo 1) 1mi - 6:42(6:42/mi) 127/141bpm [852b/mi] 76cal 8.95/10.73mph 2) 1mi - 6:40(6:40/mi) 140/145bpm [934b/mi] 86cal 8.99/9.31mph 3) 1mi - 6:22(6:22/mi) 148/154bpm [942b/mi] 87cal 9.42/9.91mph 4) 0.15mi - 55(6:04/mi) 152/154bpm [921b/mi] 13cal 9.9/10.18mph Steven paced first 2.5 miles, then I icked up. Love nevefr ends xx Add a comment	0.6mi, 5:34 Run - Treadmill 0.5km at 2 degrees, o.5km at MINUS 3 degrees Add a comment 1.9mi, 11:42 Run - Treadmill 15.3/15.8,16.3 Add a comment 5mi, 52:41 Run - Pacing 1) 1mi - 10:06(10:06/mi) 111/131bpm [1120b/mi] 96cal 5.94/7.6mph 2) 1mi - 10:22(10:22/mi) 104/141bpm [1078b/mi] 76cal 5.79/5.95mph 3) 1mi - 10:39(10:39/mi) 108/118bpm [1150b/mi] 82cal 5.64/6.05mph 4) 1mi - 10:53(10:53/mi) 110/120bpm [1197b/mi] 84cal 5.52/5.7mph 5) 1mi - 10:41(10:41/mi) 111/123bpm [1185b/mi] 81cal 5.62/6.01mph 6) 0mi - 1(7:33/mi) 114/114bpm [860b/mi] 7.96/5.66mph with Becky Add a comment	6.2mi, 44:09 Run - Marathon Pace 1) 1mi - 7:14(7:14/mi) 128/148bpm [926b/mi] 83cal 8.29/10.04mph 2) 1mi - 7:13(7:13/mi) 130/136bpm [938b/mi] 85cal 8.32/8.68mph 3) 1mi - 7:18(7:18/mi) 134/139bpm [978b/mi] 88cal 8.22/8.77mph 4) 1mi - 6:58(6:58/mi) 141/146bpm [982b/mi] 89cal 8.61/9.27mph 5) 1mi - 6:58(6:58/mi) 144/149bpm [1003b/mi] 91cal 8.62/8.83mph 6) 1mi - 6:58(6:58/mi) 149/152bpm [1039b/mi] 94cal 8.6/9.16mph 7) 0.23mi - 1:30(6:36/mi) 151/153bpm [997b/mi] 20cal 9.08/9.33mph felt tough at the strt but got better Love never ends xxx Add a comment	-	-	-	12.1mi, 2:23:58 Run - Pacing 1) 1mi - 10:02(10:02/mi) 146/158bpm [1465b/mi] 134cal 5.98/6.91mph 2) 1mi - 10:31(10:31/mi) 157/167bpm [1651b/mi] 158cal 5.7/6.22mph 3) 1mi - 11:13(11:13/mi) 167/186bpm [1872b/mi] 181cal 5.35/5.82mph 4) 1mi - 10:58(10:58/mi) 176/189bpm [1929b/mi] 180cal 5.47/5.89mph 5) 1mi - 11:08(11:08/mi) 170/179bpm [1892b/mi] 183cal 5.39/5.63mph 6) 1mi - 12:42(12:42/mi) 171/193bpm [2173b/mi] 205cal 4.72/5.59mph 7) 1mi - 13:33(13:33/mi) 161/184bpm [2181b/mi] 192cal 4.43/5.99mph 8) 1mi - 16:06(16:06/mi) 144/179bpm [2320b/mi] 150cal 3.72/16.86mph 9) 1mi - 11:33(11:33/mi) 174/186bpm [2010b/mi] 190cal 5.19/5.47mph 10) 1mi - 11:24(11:24/mi) 169/177bpm [1927b/mi] 187cal 5.26/6.62mph 11) 1mi - 11:17(11:17/mi) 175/189bpm [1973b/mi] 185cal 5.32/5.49mph 12) 1mi - 11:59(11:59/mi) 171/187bpm [2049b/mi] 189cal 5.01/5.82mph 13) 0.14mi - 1:33(10:42/mi) 183/188bpm [1957b/mi] 25cal 5.61/5.68mph Becky fell at 6and a half mils and walked ++ during next 2 miles Add a comment
Mon 9th Dec Dec 9	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
3.1mi, 20:22 Run - Tempo 1) 1mi - 6:44(6:44/mi) 119/140bpm [801b/mi] 65cal 8.92/10.54mph 2) 1mi - 6:31(6:31/mi) 144/149bpm [939b/mi] 79cal 9.2/9.66mph 3) 1mi - 6:24(6:24/mi) 150/155bpm [960b/mi] 82cal 9.38/9.98mph 4) 0.12mi - 43(6:12/mi) 154/154bpm [956b/mi] 9cal 9.67/9.58mph very comfy first with glases on Love never ends xxx Add a comment	3mi, 32:33 Run - Pacing 1) 1mi - 10:16(10:16/mi) 149/159bpm [1529b/mi] 134cal 5.85/7.99mph 2) 1mi - 10:59(10:59/mi) 173/188bpm [1899b/mi] 167cal 5.46/5.7mph 3) 1mi - 10:57(10:57/mi) 181/192bpm [1981b/mi] 169cal 5.48/5.95mph 4) 0.04mi - 22(9:59/mi) 190/192bpm [1897b/mi] 5cal 6.01/5.78mph with Becky Add a comment 3.1mi, 26:52 Run - Treadmill 11.3km/hr. 0.5km at 2/-2/4/-2/6/-2/4/-2/2/-2 great session Add a comment	6.1mi, 1:09:04 Run - Pacing 1) 1mi - 11:00(11:00/mi) 107/115bpm [1176b/mi] 93cal 5.46/7.2mph 2) 1mi - 11:13(11:13/mi) 102/118bpm [1145b/mi] 75cal 5.35/6.03mph 3) 1mi - 11:14(11:14/mi) 105/118bpm [1179b/mi] 76cal 5.34/5.49mph 4) 1mi - 11:56(11:56/mi) 110/121bpm [1313b/mi] 87cal 5.03/6.1mph 5) 1mi - 11:33(11:33/mi) 110/120bpm [1271b/mi] 80cal 5.19/5.63mph 6) 1mi - 11:24(11:24/mi) 105/119bpm [1197b/mi] 62cal 5.26/5.68mph 7) 0.05mi - 44(15:20/mi) 101/109bpm [1548b/mi] 2cal 3.91/5.49mph Pacing Becky Add a comment 6.2mi, 45:49 Run - Marathon Pace 1) 1mi - 7:17(7:17/mi) 102/120bpm [742b/mi] 53cal 8.24/10.27mph 2) 1mi - 7:21(7:21/mi) 99/133bpm [728b/mi] 45cal 8.16/8.5mph 3) 1mi - 7:21(7:21/mi) 131/138bpm [964b/mi] 81cal 8.16/8.87mph 4) 1mi - 7:27(7:27/mi) 135/139bpm [1005b/mi] 84cal 8.06/8.56mph 5) 1mi - 7:24(7:24/mi) 136/139bpm [1007b/mi] 84cal 8.1/8.62mph 6) 1mi - 7:19(7:19/mi) 138/143bpm [1010b/mi] 84cal 8.2/8.75mph 7) 0.23mi - 1:40(7:05/mi) 142/144bpm [1007b/mi] 19cal 8.46/8.85mph interestingly felt good adn felt a lot faster. Love never ends xxx Add a comment	-	-	1mi, 6:49 Run - Intervals 1) 1mi - 6:45(6:45/mi) 141/146bpm [953b/mi] 83cal 8.88/10.65mph 2) 0.01mi - 3(6:21/mi) 139/140bpm [882b/mi] 9.45/8.97mph me paceing Add a comment 1mi, 6:51 Run - Intervals 1) 1mi - 6:48(6:48/mi) 139/147bpm [945b/mi] 83cal 8.82/9.66mph 2) 0.01mi - 4(6:07/mi) 140/140bpm [857b/mi] 9.8/8.95mph Steven paceing Add a comment 1mi, 6:48 Run - Intervals 1) 1mi - 6:45(6:45/mi) 140/145bpm [946b/mi] 82cal 8.88/9.77mph 2) 0.01mi - 2(5:36/mi) 139/139bpm [778b/mi] 10.72/8.87mph me pacing Add a comment 1mi, 6:51 Run - Intervals 1) 1mi - 6:47(6:47/mi) 139/145bpm [944b/mi] 82cal 8.84/9.52mph 2) 0.01mi - 4(5:22/mi) 136/137bpm [730b/mi] 11.18/8.7mph Steven pacing Add a comment 1mi, 6:47 Run - Intervals 1) 1mi - 6:44(6:44/mi) 137/142bpm [923b/mi] 79cal 8.91/9.73mph 2) 0.01mi - 3(5:36/mi) 138/138bpm [772b/mi] 10.72/9.18mph me paceing Add a comment 1mi, 6:44 Run - Intervals 1) 1mi - 6:39(6:39/mi) 132/152bpm [879b/mi] 74cal 9.01/10mph 2) 0.02mi - 5(5:15/mi) 136/136bpm [714b/mi] 11.42/9mph goal <6:50 Stevene pacing Add a comment	4.2mi, 35:22 Run - Recovery Run 1) 1mi - 8:06(8:06/mi) 106/113bpm [858b/mi] 68cal 7.41/8.12mph 2) 1mi - 8:35(8:35/mi) 112/120bpm [962b/mi] 78cal 6.99/7.26mph 3) 1mi - 8:37(8:37/mi) 117/127bpm [1009b/mi] 83cal 6.96/7.51mph 4) 1mi - 8:05(8:05/mi) 115/118bpm [930b/mi] 69cal 7.42/7.74mph 5) 0.23mi - 1:58(8:28/mi) 116/119bpm [982b/mi] 17cal 7.09/7.33mph nice recovery run after yesterdays run. Love you sweetie xxx Add a comment
Mon 16th Dec Dec 16	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
3.1mi, 20:45 Run - Tempo 1) 1mi - 6:45(6:45/mi) 125/139bpm [843b/mi] 75cal 8.89/10.44mph 2) 1mi - 6:42(6:42/mi) 140/145bpm [937b/mi] 84cal 8.96/9.37mph 3) 1mi - 6:30(6:30/mi) 149/154bpm [968b/mi] 86cal 9.24/9.83mph 4) 0.13mi - 49(6:05/mi) 152/153bpm [925b/mi] 11cal 9.86/9.79mph Steven paced 4k at 6:45 , then I took over with a k to go Add a comment	-	3.1mi, 26:51 Run - Treadmill as last week, hill pyrimid session, 500m of 2,-2,4,-2,6,-2,4,-2,2,-2 great session again thanks pet xxx Love never ends Add a comment 3mi, 33:07 Run - Pacing 1) 1mi - 10:38(10:38/mi) 114/152bpm [1212b/mi] 96cal 5.64/6.64mph 2) 1mi - 11:23(11:23/mi) 103/113bpm [1172b/mi] 77cal 5.27/6.35mph 3) 1mi - 10:47(10:47/mi) 109/147bpm [1175b/mi] 82cal 5.57/5.82mph 4) 0.03mi - 20(11:09/mi) 116/117bpm [1294b/mi] 2cal 5.38/5.51mph with Becky Add a comment	6.2mi, 45:07 Run - Steady-State 1) 1mi - 7:06(7:06/mi) 125/136bpm [888b/mi] 80cal 8.45/9.46mph 2) 1mi - 7:11(7:11/mi) 135/140bpm [970b/mi] 87cal 8.35/9.12mph 3) 1mi - 7:00(7:00/mi) 134/138bpm [937b/mi] 83cal 8.58/9.12mph 4) 1mi - 7:09(7:09/mi) 136/142bpm [972b/mi] 86cal 8.4/8.77mph 5) 1mi - 7:14(7:14/mi) 137/140bpm [992b/mi] 87cal 8.29/8.75mph 6) 1mi - 7:42(7:42/mi) 136/141bpm [1048b/mi] 92cal 7.79/8.58mph 7) 0.24mi - 1:44(7:19/mi) 139/141bpm [1017b/mi] 21cal 8.2/8.35mph not quite sure what happented with mile 6! Love never ends xxx Add a comment	-	13.1mi, 2:23:40 Run - Pacing with Becy , Her first 13.1 for this training brilliant run Thanks Mum for helping us Love never ends xxx Add a comment	-

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