Arthur R

MS Merseyside

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Knees

Races
45
Miles
8976
Miles
13
Miles
324
Miles
2426
WAVA
63.23%
Mile
5:59
5k
20:22
10k
44:18
Half
1:37:37
Mara
3:33:59

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Recent Training
7th May	General	1.5mi	26:48
6th May	General	6.4mi	2:09:55
6th May	General	0mi	5:43
5th May	General	1.2mi	23:50
4th May	General	1.1mi	26:16

12 Month Benchmarks	Run	Bike
Mile	6:22	2:55
5k	20:49	11:58
5mi	36:43	19:48
10k	46:40	25:18
10mi	1:35:16	43:18
Half	2:09:20	1:01:50
20mi	3:33:18	1:52:23

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Best Times
Best WAVA

Dist	Races	2015	2016	2017	2018	2019	2021	2022	2023	PB	WB
1mi	1			5:59 63.23						5:59 5:59/mi	63.23
5km	6							20:51 61.64	20:22 63.16	20:22 6:33/mi	63.16
4mi	1								39:56 41.89	39:56 9:59/mi	41.89
4.1mi	1								30:21 56.55	30:21 7:24/mi	56.55
4.6mi	1								52:06 37.13	52:06 11:20/mi	37.13
5.8mi	1								1:22:37 29.77	1:22:37 14:15/mi	29.77
6mi	1								48:03 53.01	48:03 8:01/mi	53.01
10km	10		44:45 58.99	47:59 55.02	50:30 52.28	45:04 58.58	44:18 59.59	48:22 54.58		44:18 7:08/mi	59.59
8mi	1			1:06:28 51.97						1:06:28 8:19/mi	51.97
12mi	1								2:34:29 34.30	2:34:29 12:52/mi	34.30
12.9mi	1								2:55:46 32.48	2:55:46 13:38/mi	32.48
13.1mi	7	1:42:45 56.42	1:43:27 56.04	1:47:05 54.14	1:47:22 54.00	1:41:17 57.24	1:37:37 59.39	2:31:50 38.18		1:37:37 7:27/mi	59.39
26.2km	1				2:12:03 55.36					2:12:03 8:07/mi	55.36
27.5km	1								2:53:49 44.30	2:53:49 10:10/mi	44.30
26.2mi	3					4:54:22 41.29	3:33:59 56.81	5:53:05 34.43		3:33:59 8:10/mi	56.81
37.1mi	1							7:41:20 40.59		7:41:20 12:26/mi	40.59
50mi	1								9:48:38 45.53	9:48:38 11:46/mi	45.53

2023		Result	WAVA	Distance
11 Nov	Pen Llyn Winter Ultra		0.00	37.1mi
28 Oct	Snowdonia Marathon		0.00	26.2mi
8 Oct	MBNA Chester Marathon		0.00	26.2mi
23 Sep	Ras Pedol Peris/Peris Horseshoe		0.00	17.3mi
19 Sep	Wirral Multi-terrain Harrison Drive PB	30:21	56.55	4.1mi
16 Sep	Birkenhead parkrun	21:02	61.16	5km
10 Sep	Sandstone Trail A Race PB	2:53:49	44.30	27.5km
3 Sep	Gladstone 9	2:06:59	30.82	9mi
28 Aug	Cilcain Mountain race PB	52:06	37.13	4.6mi
12 Aug	Foel Fras Fell Race PB	2:34:29	34.30	12mi
26 Jul	Ponderosa fell race PB	39:56	41.89	4mi
9 Jul	Snowdonia Trail Half Marathon PB	2:55:46	32.47	12.9mi
5 Jul	The Druid Fell Race	52:17	39.50	4.9mi
1 Jul	Moel Siabod Fell Race PB	1:22:37	29.77	5.8mi
25 Jun	Moel Y Gamelin fell race	1:57:29	34.87	9.4mi
14 Jun	Hotfoot Up Famau	1:00:55	23.92	3.5mi
7 Jun	Trail Race Up The Beast	55:32	34.05	4.5mi
23 May	Thurstaston Multi-Terrain PB	48:03	53.01	6mi
4 Mar	Chester Ultra PB	9:48:38	45.53	50mi
25 Feb	Birkenhead parkrun PB	20:22	63.16	5km
21 Jan	Birkenhead parkrun	20:44	61.98	5km
2022		Result	WAVA	Distance
24 Dec	Birkenhead parkrun SB	20:51	61.64	5km
19 Nov	Pen Llyn Winter Ultra PB	7:41:20	40.59	37.1mi
29 Oct	Birkenhead parkrun	21:03	61.05	5km
22 Oct	Southampton parkrun	21:22	60.15	5km
27 Aug	Pennine Trail Marathon SB	5:53:05	34.43	26.2mi
8 May	Excalibur Half SB	2:31:50	38.18	13.1mi
13 Mar	Chester 10k SB	48:22	54.58	10km
2021		Result	WAVA	Distance
3 Oct	MBNA Chester Marathon PB	3:33:59	56.81	26.2mi
19 Sep	Chester Half Marathon PB	1:37:37	59.39	13.1mi
25 Jul	Helena Tipping Memorial 10K	44:50	58.88	10km
18 Jul	ALDI CHESTER 10K PB	44:18	59.59	10km
2019		Result	WAVA	Distance
6 Oct	MBNA Chester Marathon SB	4:54:22	41.29	26.2mi
28 Jul	Helena Tipping Memorial 10K	52:43	50.08	10km
24 Mar	Waters Wilmslow Half Marathon SB	1:41:17	57.24	13.1mi
10 Mar	Chester 10k SB	45:04	58.58	10km
2018		Result	WAVA	Distance
7 Oct	MBNA Chester metric marathon PB	2:12:03	55.36	26.2km
9 Sep	Wirral Half SB	1:47:22	54.00	13.1mi
29 Jul	Helena Tipping Memorial 10K SB	50:30	52.28	10km
2017		Result	WAVA	Distance
24 Sep	Hoylake 10k SB	47:59	55.02	10km
10 Sep	Wirral Half Marathon SB	1:47:05	54.14	13.1mi
9 Sep	Whistle Stop Tour of Wirral Day 2 Thurstaston Country Park PB	1:06:28	51.97	8mi
8 Sep	Whistle Stop Tour of Wirral Day 1 Arrowe Park	40:49	51.61	5mi
24 Aug	Viking Mile PB	5:59	63.23	1mi
30 Jul	Helena Tipping Memorial 10K	50:10	52.62	10km
2016		Result	WAVA	Distance
19 Jun	Mersey Tunnel 10k	49:06	53.77	10km
13 Mar	Liverpool Half Marathon SB	1:43:27	56.04	13.1mi
17 Jan	Cancer Research UK Liverpool Winter Run SB	44:45	58.99	10km
2015		Result	WAVA	Distance
13 Sep	Wirral Half Marathon SB	1:42:45	56.42	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	116	127	100	72	16	0	0	0	0	0	0	0	431
2024	1.3	1.6	1.9	0	0	0	0	0	0	0	0	0	4.9
2024	7	1	0	2	0	0	0	0	0	0	0	0	10
2024	2	18	51	48	0	0	0	0	0	0	0	0	118
2023	35	28	59	45	50	33	28	28	72	81	103	72	634
2023	0	0	0	0	0	0.2	0.5	0.3	1	2	1.5	1.8	7.3
2023	159	183	69	87	140	118	167	191	129	54	3	59	1359
2023	0	0	31	0	0	0	28	0	35	18	0	0	112
2022	58	48	84	93	66	59	63	39	42	26	25	40	641
2022	0	0	0	0	0	0	0	0	0.4	0	0	0	0.4
2022	121	97	118	118	113	133	164	104	99	182	101	97	1446
2022	0	13	0	0	14	1	13	10	0	1	1	0	53
2021	49	48	46	41	43	30	40	33	31	38	32	41	473
2021	107	126	146	156	188	189	165	190	149	115	94	81	1705
2021	0	0	0	0	0	0	0	0	32	9	0	0	41
2020	0	1	0	0	0	0	8	20	41	14	37	26	146
2020	47	48	58	78	88	112	112	77	89	99	101	111	1020
2019	5	0	0	0	0	0	6	0	7	0	0	2	20
2019	99	78	75	53	0	0	35	72	37	28	1	0	479
2018	0	3	6	0	5	0	9	11	4	0	0	0	38
2018	52	58	66	67	72	69	86	87	92	90	78	67	885
2017	5	0	12	0	0	14	0	0	0	0	0	0	31
2017	8	0	0	17	45	30	63	72	51	17	12	0	314
2016	0	0	0	4	0	0	0	0	8	0	0	0	12
2016	108	50	67	69	99	44	77	54	36	75	24	0	703
2015	0	28	40	62	69	75	104	125	91	95	74	58	820
2014	0	0	4	16	33	62	38	22	35	26	0	0	236

Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
1.4mi, 56:34 Walk - General 1) 1mi - 49:43(49:43/mi) 83/114bpm [4126b/mi] 164cal 18/118rpm 2) 0.37mi - 6:51(18:35/mi) 101/111bpm [1877b/mi] 38cal 55/58rpm Add a comment 3.6mi, 1:10:19 Walk - General 1) 1mi - 18:32(18:32/mi) 99/119bpm [1835b/mi] 107cal 56/63rpm 2) 1mi - 19:01(19:01/mi) 102/119bpm [1940b/mi] 105cal 55/63rpm 3) 1mi - 19:57(19:57/mi) 103/117bpm [2055b/mi] 104cal 53/62rpm 4) 0.62mi - 12:48(20:36/mi) 98/108bpm [2019b/mi] 65cal 52/62rpm Add a comment	1.3mi, 23:53 Walk - General 1) 1mi - 18:30(18:30/mi) 92/107bpm [1703b/mi] 101cal 56/112rpm 2) 0.3mi - 5:23(18:10/mi) 98/110bpm [1781b/mi] 33cal 56/59rpm Add a comment	0mi, 4:56 Swim - General 1) 0.03mi - 4:56(2:42:01/mi) 69/83bpm [11179b/mi] 8cal 4/40rpm Add a comment 1.6mi, 27:22 Walk - General 1) 1mi - 17:49(17:49/mi) 92/111bpm [1640b/mi] 107cal 58/61rpm 2) 0.55mi - 9:32(17:28/mi) 103/114bpm [1799b/mi] 59cal 57/62rpm Add a comment	10.3mi, 50:45 Bike - General 1) 5mi - 24:25(4:53/mi) 132/164bpm [645b/mi] 253cal 2) 5mi - 24:44(4:57/mi) 144/158bpm [713b/mi] 264cal 3) 0.27mi - 1:36(5:55/mi) 149/154bpm [882b/mi] 19cal Add a comment	3.1mi, 58:51 Walk - General 1) 1mi - 19:30(19:30/mi) 85/113bpm [1657b/mi] 118cal 55/68rpm 2) 1mi - 20:08(20:08/mi) 84/112bpm [1691b/mi] 110cal 54/61rpm 3) 1mi - 18:19(18:19/mi) 87/113bpm [1594b/mi] 109cal 55/118rpm 4) 0.05mi - 54(17:25/mi) 105/111bpm [1830b/mi] 8cal 50/59rpm Add a comment	1.1mi, 20:12 Walk - General 1) 1mi - 18:02(18:02/mi) 90/103bpm [1622b/mi] 107cal 56/63rpm 2) 0.12mi - 2:10(18:13/mi) 103/111bpm [1876b/mi] 11cal 58/60rpm Add a comment	1.2mi, 20:55 Walk - General 1) 1mi - 17:11(17:11/mi) 89/102bpm [1529b/mi] 105cal 58/114rpm 2) 0.22mi - 3:44(16:45/mi) 90/98bpm [1508b/mi] 22cal 58/61rpm Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
1.3mi, 23:03 Walk - General 1) 1mi - 18:01(18:01/mi) 96/110bpm [1729b/mi] 101cal 57/64rpm 2) 0.3mi - 5:02(16:59/mi) 106/112bpm [1799b/mi] 34cal 58/61rpm Add a comment	1.9mi, 31:09 Walk - General 1) 1mi - 17:27(17:27/mi) 91/107bpm [1588b/mi] 100cal 57/65rpm 2) 0.85mi - 13:42(16:08/mi) 109/118bpm [1758b/mi] 97cal 59/117rpm Add a comment	1.2mi, 22:27 Walk - General 1) 1mi - 18:09(18:09/mi) 96/112bpm [1743b/mi] 103cal 56/61rpm 2) 0.24mi - 4:18(18:00/mi) 99/104bpm [1782b/mi] 25cal 58/115rpm Add a comment	37.6mi, 4:03:27 Bike - General 1) 5mi - 28:04(5:37/mi) 119/145bpm [668b/mi] 216cal 2) 5mi - 33:04(6:37/mi) 113/131bpm [747b/mi] 175cal 3) 5mi - 28:44(5:45/mi) 106/126bpm [609b/mi] 161cal 4) 5mi - 36:00(7:12/mi) 122/141bpm [878b/mi] 264cal 5) 5mi - 33:27(6:41/mi) 120/145bpm [803b/mi] 249cal 6) 5mi - 34:28(6:54/mi) 130/154bpm [896b/mi] 278cal 7) 5mi - 32:50(6:34/mi) 120/136bpm [788b/mi] 228cal 8) 2.58mi - 16:49(6:31/mi) 129/143bpm [840b/mi] 130cal Add a comment	1.3mi, 22:50 Walk - General 1) 1mi - 18:14(18:14/mi) 74/89bpm [1349b/mi] 101cal 57/59rpm 2) 0.26mi - 4:37(17:47/mi) 87/94bpm [1547b/mi] 28cal 56/61rpm Add a comment	1.5mi, 25:23 Walk - General 1) 1mi - 18:01(18:01/mi) 92/114bpm [1658b/mi] 109cal 57/118rpm 2) 0.46mi - 7:22(16:05/mi) 100/112bpm [1608b/mi] 49cal 58/64rpm Add a comment	2.7mi, 53:08 Walk - General 1) 1mi - 19:41(19:41/mi) 65/88bpm [1279b/mi] 57cal 54/59rpm 2) 1mi - 21:20(21:20/mi) 89/101bpm [1898b/mi] 91cal 51/66rpm 3) 0.65mi - 12:07(18:39/mi) 96/110bpm [1791b/mi] 67cal 55/60rpm Add a comment 2.2mi, 43:13 Walk - General 1) 1mi - 19:47(19:47/mi) 99/134bpm [1958b/mi] 106cal 52/113rpm 2) 1mi - 20:29(20:29/mi) 105/120bpm [2150b/mi] 118cal 51/119rpm 3) 0.17mi - 2:57(17:34/mi) 105/115bpm [1845b/mi] 17cal 50/60rpm Add a comment
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
1.6mi, 28:47 Walk - General 1) 1mi - 17:47(17:47/mi) 93/103bpm [1653b/mi] 105cal 58/63rpm 2) 0.64mi - 11:00(17:19/mi) 105/117bpm [1818b/mi] 67cal 58/62rpm Add a comment	1.4mi, 25:13 Walk - General 1) 1mi - 18:41(18:41/mi) 92/102bpm [1719b/mi] 104cal 53/73rpm 2) 0.37mi - 6:32(17:33/mi) 97/104bpm [1702b/mi] 38cal 59/63rpm Add a comment	1.9mi, 33:03 Walk - General 1) 1mi - 17:32(17:32/mi) 86/102bpm [1508b/mi] 100cal 57/61rpm 2) 0.87mi - 15:31(17:44/mi) 91/101bpm [1614b/mi] 95cal 56/63rpm Add a comment	6.2mi, 2:26:13 Walk - General 1) 1mi - 20:12(20:12/mi) 87/103bpm [1758b/mi] 111cal 51/100rpm 2) 1mi - 22:33(22:33/mi) 87/120bpm [1962b/mi] 119cal 47/79rpm 3) 1mi - 24:54(24:54/mi) 91/125bpm [2266b/mi] 129cal 42/79rpm 4) 1mi - 29:13(29:13/mi) 111/131bpm [3243b/mi] 166cal 37/81rpm 5) 1mi - 22:16(22:16/mi) 103/111bpm [2293b/mi] 114cal 45/60rpm 6) 1mi - 20:51(20:51/mi) 103/115bpm [2148b/mi] 112cal 49/63rpm 7) 0.24mi - 6:14(25:51/mi) 104/127bpm [2689b/mi] 35cal 40/59rpm Add a comment 1.7mi, 50:43 Run - General 1) 0.31mi - 13:20(42:54/mi) 122/136bpm [5233b/mi] 119cal 25/42rpm 2) 0.31mi - 10:23(33:24/mi) 126/139bpm [4209b/mi] 89cal 27/87rpm 3) 0.31mi - 9:46(31:25/mi) 120/136bpm [3769b/mi] 66cal 28/171rpm 4) 0.31mi - 6:19(20:19/mi) 130/144bpm [2642b/mi] 56cal 25/36rpm 5) 0.31mi - 6:38(21:20/mi) 142/157bpm [3029b/mi] 74cal 27/120rpm 6) 0.16mi - 4:19(26:11/mi) 135/148bpm [3534b/mi] 39cal 25/114rpm Add a comment	2mi, 34:56 Walk - General 1) 1mi - 17:54(17:54/mi) 98/115bpm [1754b/mi] 121cal 54/119rpm 2) 1mi - 16:41(16:41/mi) 80/112bpm [1335b/mi] 97cal 59/124rpm 3) 0.02mi - 21(22:54/mi) 83/83bpm [1900b/mi] 2cal 29/61rpm Add a comment	1.7mi, 29:48 Walk - General 1) 1mi - 18:17(18:17/mi) 112/124bpm [2047b/mi] 105cal 56/60rpm 2) 0.66mi - 11:31(17:23/mi) 118/130bpm [2052b/mi] 74cal 57/66rpm Add a comment	1.2mi, 22:39 Walk - General 1) 1mi - 18:57(18:57/mi) 97/117bpm [1838b/mi] 110cal 53/65rpm 2) 0.2mi - 3:42(18:55/mi) 111/119bpm [2100b/mi] 24cal 53/65rpm Add a comment
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
2.1mi, 35:39 Walk - General 1) 1mi - 17:49(17:49/mi) 106/133bpm [1888b/mi] 115cal 56/72rpm 2) 1mi - 16:35(16:35/mi) 117/135bpm [1940b/mi] 108cal 58/64rpm 3) 0.07mi - 1:16(18:26/mi) 121/125bpm [2231b/mi] 7cal 57/61rpm Add a comment	2.8mi, 55:32 Walk - General 1) 1mi - 20:49(20:49/mi) 118/151bpm [2456b/mi] 137cal 51/115rpm 2) 1mi - 19:32(19:32/mi) 136/158bpm [2657b/mi] 152cal 53/68rpm 3) 0.84mi - 15:12(18:04/mi) 140/166bpm [2529b/mi] 121cal 55/63rpm Add a comment	1.1mi, 26:16 Walk - General 1) 1mi - 25:05(25:05/mi) 104/137bpm [2609b/mi] 136cal 38/109rpm 2) 0.06mi - 1:11(18:34/mi) 136/142bpm [2525b/mi] 11cal 27/60rpm Add a comment	1.2mi, 23:50 Walk - General 1) 1mi - 19:35(19:35/mi) 94/103bpm [1841b/mi] 105cal 54/106rpm 2) 0.22mi - 4:15(19:26/mi) 89/94bpm [1730b/mi] 22cal 53/57rpm Add a comment	6.4mi, 2:09:55 Walk - General 1) 6.38mi - 2:09:55(20:21/mi) 104/160bpm [2116b/mi] 657cal 50/122rpm Add a comment 0mi, 5:43 Swim - General 1) 0.02mi - 5:43(5:11:58/mi) 71/95bpm [22149b/mi] 6cal Add a comment	1.5mi, 26:48 Walk - General 1) 1mi - 18:29(18:29/mi) 88/105bpm [1626b/mi] 103cal 55/65rpm 2) 0.48mi - 8:20(17:14/mi) 98/113bpm [1688b/mi] 50cal 54/120rpm Add a comment	-

Arthur R

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