davelord

M60 West Sussex

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About Me
Goals for 2022 88% wava 18:09 5k 37:16 10k 2:59:59 marathon Show More...

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Recent Blogs
Well i don't feel fat	Dec 2014
Numbers	May 2014
Runner of the year	Dec 2013
A seasons best but.	Dec 2013
a nothing week	Nov 2013

My parkrun
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Recent Training
8th May	General	4.4mi	37:35
7th May	General	15mi	1:08:12
7th May	General	5mi	44:13
6th May	General	6.2mi	51:40
5th May	General	40.4mi	3:09:45

12 Month Benchmarks	Run	Bike
Mile	5:52	2:35
5k	18:43	9:25
5mi	32:23	16:42
10k	40:19	20:53
10mi	1:05:08	35:20
Half	1:38:14	46:02
20mi	2:33:35	1:12:55
Mara	3:32:25	2:16:34

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Best Times
Best WAVA

Dist	Races	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1																5:41 78.61								5:41 5:41/mi	78.61
3mi	1													18:26 78.73											18:26 6:04/mi	78.73
3.1mi	2												18:14 80.58												18:14 5:53/mi	80.58
5km	92		17:46 76.73		16:45 82.62				19:16 74.06		20:46 69.79	19:26 75.78	18:08 81.87	18:45 79.82	18:25 81.26	18:00 83.83	18:43 81.29	19:33 78.47	18:26 83.93	18:42 83.43	17:43 88.82	18:20 86.57	18:37 86.00	20:37 78.34	16:45 5:23/mi	88.82
5.5km	1															20:40 80.61									20:40 6:03/mi	80.61
4mi	2							25:28 72.03					22:58 83.15												22:58 5:45/mi	83.15
5mi	6								33:01 70.30				29:59 80.01					31:22 79.81			29:35 86.90	30:14 85.80			29:35 5:55/mi	86.90
6mi	2									42:06 66.97											39:09 79.23				39:09 6:32/mi	79.23
6.2mi	2															38:37 79.44	37:40 82.17								37:40 6:05/mi	82.17
10km	78	36:48 75.03	36:15 76.77	34:57 79.63	35:13 79.84	36:54 77.25	39:20 73.07	38:00 75.63	39:56 72.56	41:57 69.65	47:02 62.64	37:48 79.27	36:30 82.79	36:21 83.14	37:22 81.57	37:10 82.73	37:26 82.86	37:57 82.46	37:31 84.92	38:07 83.59	37:18 86.20	38:00 86.18	42:27 77.15		34:57 5:37/mi	86.20
7mi	6							47:17 68.96	48:42 67.50		53:23 62.62			49:01 70.57	45:31 76.67										45:31 6:30/mi	76.67
10mi	22			59:54 76.70	59:41 77.60	1:00:48 76.80	1:07:48 70.02	1:06:37 71.26	1:08:50 69.55		1:13:51 65.93	1:11:57 68.25	1:00:23 82.76	1:01:26 81.34		1:04:47 79.22		1:04:24 80.42	1:02:24 84.53		1:02:33 85.92	1:03:12 85.84	1:05:15 83.15		59:41 5:58/mi	85.92
13.1mi	38	1:27:53 68.04	1:20:31 74.82	1:22:13 73.88		1:19:46 77.41	1:19:31 78.30	1:28:14 71.16	1:28:53 71.24		1:38:36 65.33	1:31:30 71.02	1:19:58 81.97	1:19:19 83.37	1:25:06 78.40	1:26:46 77.59	1:23:10 81.69	1:26:32 79.23	1:24:15 82.14	1:27:57 79.42	1:23:26 84.51	1:24:08 84.61			1:19:19 6:03/mi	84.61
13.2mi	1											1:51:31 58.74													1:51:31 8:27/mi	58.74
13.5mi	1																		1:41:03 70.71						1:41:03 7:29/mi	70.71
13.9mi	3															1:30:27 79.30	1:33:16 77.60		1:34:02 78.40						1:30:27 6:30/mi	79.30
14mi	1							1:34:31 71.31																	1:34:31 6:45/mi	71.31
14.2mi	4							1:39:12 68.97					1:32:44 77.03				1:37:17 76.11		1:40:32 75.01						1:32:44 6:32/mi	77.03
16.8mi	1										2:15:55 61.61														2:15:55 8:07/mi	61.61
20mi	3							2:25:50 67.70									2:24:53 73.74		3:00:27 60.30						2:24:53 7:15/mi	73.74
34km	2							2:51:24 61.09					2:33:46 71.09												2:33:46 7:17/mi	71.09
26.2mi	24	3:09:15 66.25	3:13:56 65.14		3:10:50 67.28	3:02:02 71.12		3:09:50 69.35	3:16:55 67.42	3:32:53 62.90	3:28:46 64.70	3:07:02 72.85	2:55:51 78.15	2:53:32 79.90	2:58:50 78.23	3:07:06 75.45	3:21:39 70.65	3:15:52 73.39	3:55:07 61.71		3:09:35 77.98	3:06:44 79.93	3:35:57 69.78		2:53:32 6:37/mi	79.93
30mi	1											3:56:19 68.00													3:56:19 7:53/mi	68.00

2024		Result	WAVA	Distance
23 Feb	Serpentine 5k SB	20:37	78.34	5km
2023		Result	WAVA	Distance
15 Oct	Cabbage Patch 10 SB	1:05:15	83.15	10mi
7 Oct	Keswick parkrun	19:17	83.03	5km
29 Sep	Serpentine Last Friday of the Month 5K	18:51	84.94	5km
2 Jul	Solway Coast Marathon SB	3:35:57	69.78	26.2mi
17 Jun	Osterley Park 10k SB	42:27	77.15	10km
24 Feb	Serpentine Last Friday of the Month 5K		0.00	5km
1 Jan	Keswick parkrun SB	18:37	86.00	5km
2022		Result	WAVA	Distance
31 Dec	Keswick parkrun	19:29	82.18	5km
27 Dec	Ribble Valley 10K SB	38:00	86.18	10km
3 Dec	Myerscough 10 Mile Road Race (formerly Guy's 10) SB	1:03:12	85.84	10mi
26 Nov	Wesham 10km	38:59	84.01	10km
20 Nov	Asda Foundation Bury 10k	39:18	83.33	10km
6 Nov	Lancaster Half Marathon	1:26:49	82.00	13.1mi
23 Oct	Green Drive 5 SB	30:14	85.80	5mi
2 Oct	London Marathon SB	3:06:44	79.93	26.2mi
24 Sep	Burnley parkrun	18:30	85.79	5km
10 Sep	Burnley parkrun	18:40	85.03	5km
3 Sep	Burnley parkrun	18:43	84.80	5km
28 Jul	Airport City Manchester Sale Sizzler 3	18:29	85.87	5km
30 Jun	Airport City Manchester Sale Sizzler 1	18:43	84.80	5km
17 Jun	Barrowford 5k pbgp SB	18:20	86.57	5km
22 May	ASICS Windermere Marathon	3:18:58	75.02	26.2mi
7 May	Burnley parkrun	18:54	83.98	5km
30 Apr	Burnley parkrun	19:19	82.17	5km
23 Apr	Burnley parkrun	19:27	81.60	5km
16 Apr	Burnley parkrun	19:45	80.36	5km
20 Feb	Great North West Half Marathon		0.00	13.1mi
13 Feb	Valentines 10K		0.00	10km
6 Feb	Dewsbury 10K	38:38	83.99	10km
30 Jan	Morecambe Festival of Running 10km	39:05	83.02	10km
15 Jan	Heaton parkrun	19:54	79.76	5km
9 Jan	Garstang 10km Road Race	38:49	83.59	10km
8 Jan	Burnley parkrun	21:07	75.16	5km
2 Jan	Central Lancashire Half Marathon SB	1:24:08	84.61	13.1mi
1 Jan	Burnley parkrun	26:17	60.39	5km
2021		Result	WAVA	Distance
27 Dec	Ribble Valley 10K	38:23	84.54	10km
27 Nov	Wesham 10km	38:43	83.81	10km
21 Nov	Preston 10 mile Road Race SB	1:02:33	85.92	10mi
24 Oct	Green Drive Five	30:36	84.01	5mi
10 Oct	Manchester Half Marathon SB	1:23:26	84.51	13.1mi
25 Sep	Burnley parkrun	18:28	85.21	5km
19 Sep	Trafford 10k	38:55	82.62	10km
26 Aug	Run Media City 5k race	18:30	85.06	5km
10 Aug	Rochdale 10K SB	37:18	86.20	10km
8 Aug	City of Preston 5 & 10 Mile Road Races PB	29:35	86.90	5mi
6 Aug	Barrowford 5k pbgp SB	17:43	88.82	5km
31 Jul	Burnley parkrun	18:43	84.07	5km
29 Jul	Run Media City 5k &10k		0.00	5km
24 Jul	Burnley parkrun	18:43	84.07	5km
3 Jul	Lostock carnival 5k	18:34	84.75	5km
24 Jun	Run Media City 5k &10k	18:27	85.29	5km
19 Jun	Barrowford 5k	18:19	85.91	5km
23 May	ASICS Windermere Marathon SB	3:09:35	77.98	26.2mi
14 May	Trawden 5k series race #1	18:00	87.42	5km
20 Mar	VRun Virtual 5K	17:48	88.40	5km
6 Mar	VRun Virtual 5K	17:52	88.07	5km
27 Feb	VRun Virtual 5K	18:18	85.99	5km
22 Feb	Virtual 10k @cycle track	39:06	82.23	10km
13 Feb	VRun Virtual 5K	19:25	81.04	5km
4 Feb	6 mile tmetrial @cycletrack PB	39:09	79.23	6mi
2020		Result	WAVA	Distance
12 Sep	Sir Titus Trot Day 1 Half	1:32:20	75.65	13.1mi
16 May	Fetch Virtual Weekend Mile		0.00	1mi
6 May	Not the podium 5k SB	18:42	83.43	5km
1 Feb	Pendle Way in a Day		0.00	42mi
18 Jan	Burnley parkrun	19:50	78.67	5km
12 Jan	Garstang 10km Road Race SB	38:07	83.59	10km
5 Jan	Central Lancashire Half Marathon SB	1:27:57	79.42	13.1mi
4 Jan	Burnley parkrun	21:25	72.85	5km
1 Jan	Burnley parkrun	23:38	66.02	5km
2019		Result	WAVA	Distance
29 Dec	Ribble Valley 10k SB	37:31	84.92	10km
30 Nov	Wesham 10K	38:04	83.70	10km
17 Nov	Preston 10 mile Road Race SB	1:02:24	84.53	10mi
13 Oct	Manchester Half Marathon SB	1:24:15	82.14	13.1mi
15 Sep	Asda Foundation Bury 10k	39:13	80.51	10km
7 Jul	Gerry MCabe's Legendary Hendon Brook Race PB	1:41:03	70.71	13.5mi
27 Jun	City of Manchester 5k Series – Race 4 SB	18:26	83.93	5km
1 Jun	Burnley parkrun	19:10	80.72	5km
22 May	Wesham Summer 10k	38:42	81.59	10km
7 Apr	Greater Manchester Marathon SB	3:55:07	61.71	26.2mi
30 Mar	Coniston 14 SB	1:34:02	78.40	13.9mi
10 Mar	Irwell Valley 20 miles SB	3:00:27	60.30	20mi
9 Mar	Dentdale Run (long) SB	1:40:32	75.01	14.2mi
17 Feb	Great North West Half Marathon	1:28:59	77.77	13.1mi
10 Feb	Lancaster Valentine 10k	38:38	81.73	10km
3 Feb	Dewsbury 10K	39:02	80.89	10km
27 Jan	The St Annes 10 Mile Run	1:11:16	73.34	10mi
19 Jan	Maidenhead parkrun	20:10	76.71	5km
13 Jan	Garstang 10km	40:19	78.32	10km
6 Jan	Central Lancashire Half Marathon	1:28:58	77.78	13.1mi
5 Jan	Burnley parkrun	19:43	78.47	5km
1 Jan	Burnley parkrun	21:16	72.75	5km
2018		Result	WAVA	Distance
30 Dec	Ribble Valley 10k	39:44	79.47	10km
28 Nov	Leeds 5K Race Series (Brownlee Centre)	21:17	72.69	5km
24 Nov	Wesham 10K	40:08	78.68	10km
21 Oct	Green Drive 5 SB	31:22	79.81	5mi
3 Jun	Moecambe 10k	41:51	74.78	10km
8 Apr	Greater Manchester Marathon SB	3:15:52	73.39	26.2mi
24 Mar	Burnley parkrun SB	19:33	78.47	5km
4 Feb	Dewsbury 10K		0.00	10km
28 Jan	St Anne's 10 Miler SB	1:04:24	80.42	10mi
22 Jan	Hyndburn parkrun	21:33	71.19	5km
21 Jan	Inskip Half Marathon SB	1:26:32	79.23	13.1mi
14 Jan	Garstang 10k SB	37:57	82.46	10km
2017		Result	WAVA	Distance
31 Dec	Ribble Valley 10K	38:38	81.00	10km
13 May	Heaton parkrun SB	18:43	81.29	5km
2 May	Monthly mile PB	5:41	78.61	1mi
29 Apr	Burnley parkrun	19:06	79.66	5km
23 Apr	London Marathon SB	3:21:39	70.65	26.2mi
25 Mar	Coniston 14 SB	1:33:16	77.60	13.9mi
19 Mar	Trimpell 20 PB	2:24:53	73.74	20mi
11 Mar	Dentdale Run SB	1:37:17	76.11	14.2mi
5 Mar	Trafford 10K	38:23	80.81	10km
19 Feb	Great North West Half Marathon SB	1:23:10	81.69	13.1mi
5 Feb	Dewsbury 10K SB	37:26	82.86	10km
29 Jan	Hunter's10k (formerly Welcome Tavern 10k) PB	37:40	82.17	6.2mi
22 Jan	Inskip Half Marathon	1:23:37	81.25	13.1mi
8 Jan	Garstang 10K	38:48	79.95	10km
7 Jan	Burnley parkrun	23:08	65.77	5km
2016		Result	WAVA	Distance
27 Dec	Ribble Valley 10k	39:06	79.33	10km
26 Nov	Wesham 10K	38:37	80.32	10km
24 Nov	Todmorden Park Winter 5k	18:54	80.50	5km
20 Nov	Preston 10 Mile Road Race SB	1:04:47	79.22	10mi
17 Nov	Todmorden Park Winter 5k	19:29	78.09	5km
13 Nov	Catforth 5k	18:46	81.07	5km
6 Nov	Leeds Abbey Dash		0.00	10km
16 Oct	Manchester Half Marathon SB	1:26:46	77.59	13.1mi
25 Sep	Northern 6 stage mens relays PB	20:40	80.61	5.5km
18 Sep	Bury 10k	38:21	80.18	10km
14 Jul	Sale Sizzler 2	18:45	80.48	5km
19 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	19:10	78.73	5km
12 Jun	Catforth 10k	38:59	78.87	10km
10 Apr	Greater Manchester Marathon SB	3:07:06	75.45	26.2mi
3 Apr	Wilmslow Half Marathon		0.00	13.1mi
25 Mar	Salford 10k Road Race	37:26	82.14	10km
19 Mar	Coniston 14 PB	1:30:27	79.30	13.9mi
13 Mar	Sweatshop 10		0.00	10mi
5 Mar	Podium 5k SB	18:00	83.83	5km
27 Feb	Heaton parkrun	18:36	81.12	5km
21 Feb	Great North West Half Marathon	1:27:56	76.57	13.1mi
13 Feb	Burnley parkrun	19:20	78.05	5km
7 Feb	Dewsbury 10K SB	37:10	82.73	10km
24 Jan	Hunter's10k (formerly Welcome Tavern 10k) SB	38:37	79.44	6.2mi
17 Jan	Inskip Half Marathon		0.00	13.1mi
16 Jan	Whitstable parkrun	19:13	78.52	5km
10 Jan	Garstang 10k	38:39	79.55	10km
2015		Result	WAVA	Distance
13 Dec	Longridge 7 mile race PB	45:31	76.67	7mi
28 Nov	Wesham 10K	38:52	79.11	10km
11 Oct	Yorkshire Marathon		0.00	26.2mi
13 Sep	Garstang Half Marathon		0.00	13.1mi
6 Sep	Wigan 10k, Wigan	38:33	79.07	10km
23 Aug	Rochdale Half Marathon	1:28:15	75.61	13.1mi
17 Jun	Salford Scorcher	18:37	80.39	5km
13 Jun	Pendle parkrun	20:09	74.27	5km
3 Jun	Littleborough 5k (race 3 of 3)	18:56	79.05	5km
19 Apr	Greater Manchester Marathon SB	2:58:50	78.23	26.2mi
3 Apr	Salford 10k SB	37:22	81.57	10km
22 Mar	Wilmslow Half Marathon SB	1:25:06	78.40	13.1mi
14 Mar	Podium 5k SB	18:25	81.26	5km
8 Mar	Trafford 10K	37:29	81.32	10km
28 Feb	Podium 5k	18:26	81.19	5km
22 Feb	Great North West Half Marathon	1:27:27	76.30	13.1mi
14 Feb	Burnley parkrun	19:42	75.97	5km
1 Feb	Dewsbury 10K	38:17	79.62	10km
18 Jan	Inskip Half Marathon	1:30:48	73.48	13.1mi
11 Jan	Garstang 10k	39:55	76.36	10km
2014		Result	WAVA	Distance
28 Dec	Ribble Valley 10k	38:05	80.04	10km
20 Dec	Podium 5k SB	18:45	79.82	5km
14 Dec	Longridge 7 mile race SB	49:01	70.57	7mi
11 Dec	Cannonball Winter 5k	19:38	76.23	5km
7 Dec	Guy's 10 Miler	1:05:56	76.46	10mi
4 Dec	Cannonball Winter 5k	19:09	78.15	5km
20 Nov	Cannonball Winter 5k	19:30	76.75	5km
13 Apr	London Marathon PB	2:53:32	79.90	26.2mi
23 Mar	Wilmslow Half Marathon	1:20:44	81.91	13.1mi
15 Mar	North West Relays PB	18:26	78.73	3.04mi
23 Feb	Snake Lane 10 SB	1:01:26	81.34	10mi
2 Feb	Dewsbury 10K SB	36:21	83.14	10km
19 Jan	Inskip Derby Arms Half Marathon PB	1:19:19	83.37	13.1mi
12 Jan	Garstang 10km	36:55	81.86	10km
2013		Result	WAVA	Distance
29 Dec	Ribble Valley 10k	36:47	82.16	10km
1 Dec	Guy's 10 SB	1:00:23	82.76	10mi
24 Nov	The Best 5k SB	18:08	81.87	5km
17 Nov	Leeds Abbey Dash SB	36:30	82.79	10km
27 Oct	ACCRINGTON 10K ROAD RACE	39:37	75.63	10km
6 Oct	MBNA Chester Marathon	2:56:48	77.73	26.2mi
28 Sep	Red Rose League XC Leigh	37:00	80.98	10km
15 Sep	Garstang Half Marathon	1:26:40	75.63	13.1mi
31 Jul	todmorden 5k PB	18:14	80.58	3.1mi
24 Jul	todmorden 5k	18:49	78.08	3.1mi
21 Jul	Blackpool Summer 10k	37:49	79.23	10km
14 Jul	Windmill Half Marathon	1:28:04	74.43	13.1mi
7 Jul	Catforth 10k	37:35	79.72	10km
30 Jun	Fairclough 5 Mile Road Race SB	29:59	80.01	5mi
2 Jun	Run the lanes 10 mile	1:01:25	80.66	10mi
28 May	Welcome Tavern 5k (2/4)	18:42	78.75	5km
26 May	Great Eccleston Scouts Flat 4 Miler PB	22:58	83.15	4mi
24 May	Lions 10k colne	38:04	78.71	10km
28 Apr	Greater Manchester Marathon SB	2:55:51	78.15	26.2mi
13 Apr	Burnley Parkrun	18:54	77.92	5km
7 Apr	Blackpool Half-Marathon SB	1:19:58	81.97	13.1mi
29 Mar	Salford 10K	36:37	81.83	10km
23 Mar	Coniston 14 CANCELLED		0.00	13.88mi
10 Mar	Spring 5K	18:19	80.40	5km
9 Mar	Dentdale Run PB	1:32:44	77.03	14.2mi
17 Feb	36th Keswick / Buttermere 34K PB	2:33:46	71.09	34km
10 Feb	Southport Mad Dog 10K	37:13	80.51	10km
3 Feb	Dewsbury 10K	36:54	81.20	10km
20 Jan	Derby Arms Inskip Half Marathon	1:22:30	79.45	13.1mi
2012		Result	WAVA	Distance
30 Dec	Ribble Valley 10k SB	37:48	79.27	10km
8 Dec	Burnley parkrun #14 SB	19:26	75.78	5km
1 Dec	Burnley parkrun #14	19:54	74.00	5km
24 Nov	Wesham 10k	39:28	75.92	10km
28 Oct	Preston Guild Marathon SB	3:07:02	72.85	26.2mi
21 Oct	Accrington 10km	39:47	74.68	10km
21 Oct	Lafarge Helwith Bridge Duathlon	/ /	0.00	0km/23miles/8miles
22 Sep	The JW Ultra PB	3:56:19	68.00	30mi
20 Sep	Ron Hill's 74th Birthday 5k Road Race	20:38	70.80	5km
16 Sep	Garstang Half Marathon SB	1:31:30	71.02	13.1mi
8 Sep	Burnley parkrun #14	20:38	70.80	5km
25 Aug	Burnsall 10 mile road race SB	1:11:57	68.25	10mi
7 Jul	Burnley Park Run	21:25	68.21	5km
17 Jun	Hendon Brook half marathon PB	1:51:31	58.74	13.2mi
16 Jun	Burnley Park Run	21:51	66.86	5km
26 Feb	Snake Lane 10	1:18:01	62.94	10mi
19 Feb	Central Lancashire 5K	23:13	62.92	5km
2011		Result	WAVA	Distance
5 Jun	Longridge Lions 7 SB	53:23	62.62	7mi
22 May	Brathay Windermere Marathon SB	3:28:46	64.70	26.2mi
15 May	Skipton Tough 10 SB	1:13:51	65.93	10mi
9 Apr	Coniston 14 Plus PB	2:15:55	61.61	16.75mi
12 Mar	Bedfont Lakes parkrun SB	20:46	69.79	5km
5 Mar	Bradford parkrun	21:07	68.64	5km
27 Feb	Great North West Half Marathon SB	1:38:36	65.33	13.1mi
26 Feb	Bradford parkrun	21:05	68.74	5km
19 Feb	Bradford parkrun	28:47	50.35	5km
12 Feb	Bradford Parkrun	21:18	68.04	5km
5 Feb	Bradford parkrun	21:44	66.69	5km
30 Jan	Meltham 10k SB	47:02	62.64	10km
22 Jan	Bradford Parkrun	21:54	66.18	5km
2010		Result	WAVA	Distance
1 Aug	Cliviger 6 SB	42:06	66.97	6mi
6 Jul	Rochdale 10k Road Race SB	41:57	69.65	10km
16 Jun	Burnley Boys Club 10K	41:41	70.09	10km
16 May	Brathay Challenge Day 10 SB	3:32:53	62.90	26.2mi
11 Apr	Blackpool Marathon	3:44:12	59.73	26.2mi
2009		Result	WAVA	Distance
24 Sep	Ron Hill's 71st Birthday 5K Road Race	21:01	67.89	5km
12 Jul	Catforth 10k	41:07	70.47	10km
7 Jul	Rochdale 10k	40:10	72.14	10km
28 Jun	P&B Grand Prix - Trawden 7 SB	48:42	67.50	7mi
21 Jun	Freckleton Half Marathon	1:43:53	60.95	13.1mi
10 Jun	Otley 10 SB	1:08:50	69.55	10mi
7 Jun	Longridge Lions 7	49:16	66.73	7mi
30 May	parkrun Leeds Hyde Park SB	19:16	74.06	5km
17 May	Brathay Windermere Marathon SB	3:16:55	67.42	26.2mi
26 Apr	London Marathon	3:29:11	63.47	26.2mi
1 Feb	Dewsbury 10K SB	39:56	72.56	10km
24 Jan	Leeds Hyde Park Time Trial	19:17	73.99	5km
18 Jan	Brass Monkey Half Marathon SB	1:28:53	71.24	13.1mi
17 Jan	Leeds Hyde Park Time Trial	19:41	72.49	5km
11 Jan	Garstang 10k	40:39	71.28	10km
10 Jan	Leeds Hyde Park Time Trial	19:30	73.17	5km
4 Jan	Dave Clark 5 SB	33:01	70.30	5mi
3 Jan	Leeds Hyde Park Time Trial	19:44	72.31	5km
2008		Result	WAVA	Distance
28 Dec	Ribble Valley 10k	41:13	70.30	10km
29 Nov	Wesham 10k Road Race	41:06	70.50	10km
9 Nov	lancaster and morecambe half marathon	1:36:37	64.98	13.1mi
9 Aug	Arncliffe Fete 4 mile SB	25:28	72.03	4mi
13 Jul	Eccup 10 SB	1:06:37	71.26	10mi
6 Jul	Thorpe Edge Festival 10k	40:38	70.73	10km
1 Jul	Rochdale 10k	39:35	72.60	10km
22 Jun	Freckleton Half Marathon	1:33:27	67.18	13.1mi
15 Jun	Longridge Lions 7 SB	47:17	68.96	7mi
11 Jun	Otley 10	1:07:21	70.49	10mi
8 Jun	Morecambe 10km SB	38:00	75.63	10km
13 Apr	London Marathon SB	3:09:50	69.35	26.2mi
5 Apr	Coniston 14 PB	1:34:31	71.31	14mi
30 Mar	Wilmslow Half Marathon SB	1:28:14	71.16	13.1mi
16 Mar	Spen 20 SB	2:25:50	67.70	20mi
8 Mar	Dentdale Run SB	1:39:12	68.97	14.2mi
2 Mar	Haweswater Half Marathon	1:31:12	68.84	13.1mi
24 Feb	Great North West Half Marathon	1:29:26	70.20	13.1mi
17 Feb	Keswick / Buttermere 34K SB	2:51:24	61.09	34km
3 Feb	Dewsbury 10K	38:58	73.75	10km
13 Jan	Garstang	39:49	72.18	10km
2007		Result	WAVA	Distance
30 Dec	Ribble Valley 10k SB	39:20	73.07	10km
9 Dec	Stockport 10 SB	1:07:48	70.02	10mi
4 Nov	Derwentwater 10	1:07:52	69.37	10mi
21 Oct	Lancaster Half Marathon	1:26:44	71.79	13.1mi
21 Jan	Brass Monkey Half Marathon SB	1:19:31	78.30	13.1mi
2006		Result	WAVA	Distance
31 Dec	Ribble Valley 10k SB	36:54	77.25	10km
5 Nov	Guys 10 SB	1:00:48	76.80	10mi
24 Sep	Great Langdale Marathon	3:35:44	60.01	26.2mi
23 Apr	London Marathon SB	3:02:02	71.12	26.2mi
22 Jan	Brass Monkey Half Marathon SB	1:19:46	77.41	13.1mi
2005		Result	WAVA	Distance
27 Dec	Ribble Valley 10k	35:25	79.84	10km
11 Aug	Manchester 5k Sizzler (4)	17:15	80.22	5km
15 May	Golden Ball 5K PB	16:45	82.62	5km
24 Apr	Shakespeare Marathon SB	3:10:50	67.28	26.2mi
20 Feb	Snake Lane 10 PB	59:41	77.60	10mi
6 Feb	Dewsbury 10K SB	35:13	79.66	10km
2004		Result	WAVA	Distance
22 Feb	Snake Lane 10 SB	59:54	76.70	10mi
1 Feb	Dewsbury 10K PB	34:57	79.63	10km
25 Jan	Brass Monkey Half Marathon SB	1:22:13	73.88	13.1mi
2003		Result	WAVA	Distance
28 Dec	Ribble Valley 10k SB	36:15	76.77	10km
25 Sep	Ron hill 65 birthday race SB	17:46	76.73	5km
13 Apr	London Marathon SB	3:13:56	65.14	26.2mi
26 Jan	Brass Monkey Half Marathon SB	1:20:31	74.82	13.1mi
2002		Result	WAVA	Distance
29 Dec	Ribble Valley 10k SB	36:48	75.03	10km
13 Oct	Manchester Marathon SB	3:09:15	66.25	26.2mi
27 Jan	Brass Monkey Half Marathon SB	1:27:53	68.04	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	2.3	1.9	0	0	0	0	0	0	0	0	0	0	4.2
2024	200	256	97	101	29	0	0	0	0	0	0	0	682
2024	41	0	0	12	55	0	0	0	0	0	0	0	109
2023	59	40	97	89	138	71	59	201	165	145	76	47	1186
2023	0	21	0	0	34	77	12	54	0	0	0	0	197
2022	120	95	78	198	166	129	244	176	207	132	121	97	1763
2022	0	0	155	30	17	30	15	184	80	0	0	0	512
2021	0	0	0	0	1.1	3.6	0	0	1	0	0	0	5.6
2021	320	259	263	256	200	175	175	198	152	142	131	129	2399
2021	0	0	0	40	39	79	43	112	81	0	0	0	393
2020	197	149	172	145	101	82	58	111	212	165	227	205	1823
2020	0	0	0	0	61	200	94	30	20	36	16	0	457
2019	142	206	255	178	146	160	148	165	157	197	177	160	2092
2019	0	0	0	0	28	0	0	0	0	0	0	0	28
2018	126	153	178	125	139	137	112	42	180	170	169	124	1655
2018	0	0	0	0	0	49	115	35	0	0	0	0	199
2017	230	264	193	147	62	124	172	178	159	187	163	185	2064
2016	0	0	0	0	0	0	0	1.6	1.1	0	0	0	2.7
2016	218	207	128	107	83	95	59	101	168	193	72	144	1574
2016	0	5	0	8	0	0	0	58	39	45	0	0	154
2015	156	202	223	134	164	156	100	194	135	115	170	155	1906
2015	0	0	0	19	41	108	224	150	109	0	0	0	651
2014	384	273	364	94	32	0	0	0	0	0	112	140	1399
2014	0	0	0	0	0	0	0	0	0	212	234	0	446
2013	260	181	250	184	144	159	220	226	197	164	196	185	2364
2013	3	0	0	0	0	0	0	0	0	0	0	0	3
2012	0	0	2.5	11.5	1.5	0	0	0	0	0	0	0	15.5
2012	26	100	0	15	118	59	130	192	215	174	166	205	1401
2012	0	0	0	0	0	0	0	0	0	0	0	5	5
2011	85	95	136	142	206	280	46	0	0	0	0	0	989
2010	0	0	0	0	0	0	0	0	0	45	0	7	52
2009	156	0	0	0	0	0	43	0	0	0	0	0	199
2008	140	66	33	14	0	32	0	0	0	5	45	43	376
2007	0	0	0	0	0	0	0	0	0	0	8	36	44

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	Thu 18th Apr Apr 18
6.2mi, 47:40 Run - General 1) 1mi - 8:19(8:19/mi) 130/148bpm [1080b/mi] 96cal 340/412W 2) 1mi - 7:44(7:44/mi) 150/155bpm [1161b/mi] 102cal 362/443W 3) 1mi - 7:39(7:39/mi) 157/160bpm [1202b/mi] 103cal 372/445W 4) 1mi - 7:39(7:39/mi) 150/160bpm [1148b/mi] 99cal 336/445W 5) 1mi - 7:31(7:31/mi) 158/163bpm [1187b/mi] 102cal 338/502W 6) 1mi - 7:17(7:17/mi) 164/167bpm [1195b/mi] 102cal 339/428W 7) 0.22mi - 1:31(6:55/mi) 170/173bpm [1176b/mi] 22cal 360/406W Add a comment	5mi, 43:02 Run - General 1) 1mi - 8:45(8:45/mi) 126/139bpm [1103b/mi] 99cal 286/351W 2) 1mi - 8:42(8:42/mi) 139/148bpm [1210b/mi] 104cal 295/403W 3) 1mi - 8:33(8:33/mi) 146/150bpm [1248b/mi] 107cal 314/379W 4) 1mi - 8:30(8:30/mi) 146/152bpm [1240b/mi] 104cal 318/374W 5) 1mi - 8:29(8:29/mi) 152/155bpm [1288b/mi] 109cal 326/368W 6) 0.01mi - 3(6:15/mi) 155/155bpm [968b/mi] 1cal 349/350W Add a comment	11.5mi, 1:35:49 Run - General 1) 1mi - 9:13(9:13/mi) 122/138bpm [1125b/mi] 100cal 281/323W 2) 1mi - 8:53(8:53/mi) 129/139bpm [1147b/mi] 100cal 287/338W 3) 1mi - 8:50(8:50/mi) 136/142bpm [1201b/mi] 104cal 291/341W 4) 1mi - 8:39(8:39/mi) 138/142bpm [1193b/mi] 101cal 294/369W 5) 1mi - 9:08(9:08/mi) 134/138bpm [1224b/mi] 102cal 317/470W 6) 1mi - 8:08(8:08/mi) 134/140bpm [1089b/mi] 89cal 301/347W 7) 1mi - 7:57(7:57/mi) 131/137bpm [1042b/mi] 99cal 301/327W 8) 1mi - 7:58(7:58/mi) 134/143bpm [1067b/mi] 101cal 336/390W 9) 1mi - 7:46(7:46/mi) 136/139bpm [1056b/mi] 89cal 324/350W 10) 1mi - 7:37(7:37/mi) 129/137bpm [984b/mi] 103cal 331/444W 11) 1mi - 7:45(7:45/mi) 130/133bpm [1007b/mi] 104cal 328/397W 12) 0.5mi - 3:55(7:52/mi) 125/128bpm [984b/mi] 54cal 334/363W Add a comment	4mi, 35:06 Run - General 1) 1mi - 8:55(8:55/mi) 133/147bpm [1187b/mi] 104cal 294/378W 2) 1mi - 8:35(8:35/mi) 140/146bpm [1202b/mi] 104cal 285/382W 3) 1mi - 8:46(8:46/mi) 143/146bpm [1254b/mi] 108cal 304/359W 4) 1mi - 8:49(8:49/mi) 142/146bpm [1252b/mi] 105cal 290/373W 5) 0mi - 1(18:45/mi) 139/139bpm [2607b/mi] 327/327W Add a comment	-	-	5mi, 39:57 Run - General 1) 1mi - 8:39(8:39/mi) 125/137bpm [1082b/mi] 99cal 304/390W 2) 1mi - 8:04(8:04/mi) 137/142bpm [1106b/mi] 99cal 314/366W 3) 1mi - 7:52(7:52/mi) 142/146bpm [1116b/mi] 100cal 324/377W 4) 1mi - 7:43(7:43/mi) 148/152bpm [1143b/mi] 101cal 334/412W 5) 1mi - 7:33(7:33/mi) 150/154bpm [1133b/mi] 99cal 337/433W 6) 0.01mi - 5(9:19/mi) 151/151bpm [1407b/mi] 1cal 326/331W Add a comment
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	Thu 25th Apr Apr 25
3.1mi, 25:25 Run - General 1) 1mi - 8:42(8:42/mi) 125/138bpm [1088b/mi] 99cal 302/382W 2) 1mi - 7:56(7:56/mi) 142/148bpm [1126b/mi] 103cal 322/365W 3) 1mi - 7:58(7:58/mi) 145/150bpm [1155b/mi] 103cal 321/392W 4) 0.12mi - 49(7:02/mi) 145/147bpm [1019b/mi] 11cal 353/412W Add a comment	-	26.6mi, 3:35:30 Run - General 1) 1mi - 7:41(7:41/mi) 121/127bpm [929b/mi] 85cal 325/384W 2) 1mi - 7:28(7:28/mi) 134/146bpm [1000b/mi] 91cal 338/413W 3) 1mi - 7:33(7:33/mi) 146/151bpm [1101b/mi] 98cal 325/475W 4) 1mi - 7:21(7:21/mi) 144/147bpm [1058b/mi] 94cal 332/460W 5) 1mi - 7:30(7:30/mi) 146/148bpm [1094b/mi] 96cal 333/401W 6) 1mi - 7:35(7:35/mi) 145/148bpm [1100b/mi] 96cal 332/365W 7) 1mi - 7:36(7:36/mi) 145/148bpm [1102b/mi] 95cal 333/361W 8) 1mi - 7:32(7:32/mi) 143/146bpm [1076b/mi] 91cal 338/412W 9) 1mi - 7:37(7:37/mi) 141/146bpm [1073b/mi] 89cal 330/392W 10) 1mi - 7:30(7:30/mi) 141/143bpm [1057b/mi] 94cal 331/370W 11) 1mi - 7:32(7:32/mi) 145/150bpm [1092b/mi] 95cal 333/383W 12) 1mi - 7:32(7:32/mi) 145/148bpm [1092b/mi] 90cal 335/358W 13) 1mi - 7:42(7:42/mi) 142/145bpm [1093b/mi] 103cal 336/401W 14) 1mi - 7:34(7:34/mi) 145/150bpm [1096b/mi] 101cal 334/388W 15) 1mi - 7:32(7:32/mi) 142/145bpm [1071b/mi] 103cal 327/362W 16) 1mi - 7:37(7:37/mi) 143/145bpm [1089b/mi] 106cal 338/477W 17) 1mi - 7:44(7:44/mi) 142/147bpm [1099b/mi] 105cal 326/373W 18) 1mi - 7:51(7:51/mi) 142/146bpm [1116b/mi] 104cal 329/464W 19) 1mi - 8:54(8:54/mi) 132/142bpm [1175b/mi] 106cal 293/484W 20) 1mi - 8:15(8:15/mi) 134/141bpm [1106b/mi] 104cal 318/558W 21) 1mi - 10:22(10:22/mi) 128/142bpm [1328b/mi] 104cal 233/325W 22) 1mi - 8:48(8:48/mi) 138/144bpm [1215b/mi] 103cal 286/330W 23) 1mi - 10:50(10:50/mi) 129/141bpm [1397b/mi] 106cal 229/333W 24) 1mi - 8:53(8:53/mi) 127/135bpm [1129b/mi] 104cal 275/368W 25) 1mi - 9:04(9:04/mi) 131/139bpm [1187b/mi] 97cal 270/375W 26) 1mi - 9:15(9:15/mi) 133/144bpm [1230b/mi] 100cal 265/406W 27) 0.57mi - 4:43(8:13/mi) 142/145bpm [1167b/mi] 57cal 307/317W Add a comment	-	-	-	-
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	Thu 2nd May May 2
-	3.2mi, 24:33 Run - General 1) 1mi - 7:46(7:46/mi) 114cal 322/371W 2) 1mi - 7:45(7:45/mi) 115cal 335/404W 3) 1mi - 7:54(7:54/mi) 113cal 317/378W 4) 0.16mi - 1:08(7:09/mi) 18cal 368/415W Add a comment	5.5mi, 47:31 Run - General 1) 1mi - 9:16(9:16/mi) 125/138bpm [1158b/mi] 101cal 290/338W 2) 1mi - 8:38(8:38/mi) 139/144bpm [1201b/mi] 105cal 314/354W 3) 1mi - 8:31(8:31/mi) 143/150bpm [1218b/mi] 106cal 307/366W 4) 1mi - 8:26(8:26/mi) 146/149bpm [1232b/mi] 106cal 298/349W 5) 1mi - 8:28(8:28/mi) 142/148bpm [1203b/mi] 102cal 301/364W 6) 0.5mi - 4:11(8:24/mi) 145/147bpm [1218b/mi] 52cal 291/329W Add a comment	6.2mi, 48:34 Run - General 1) 1mi - 8:31(8:31/mi) 113cal 302/388W 2) 1mi - 7:56(7:56/mi) 114cal 314/402W 3) 1mi - 7:58(7:58/mi) 114cal 328/411W 4) 1mi - 7:49(7:49/mi) 115cal 320/383W 5) 1mi - 7:33(7:33/mi) 115cal 368/460W 6) 1mi - 7:12(7:12/mi) 113cal 388/482W 7) 0.22mi - 1:34(7:09/mi) 25cal 388/462W Add a comment 12.4mi, 57:35 Bike - General 1) 5mi - 22:20(4:28/mi) 235cal 2) 5mi - 22:46(4:33/mi) 254cal 3) 2.43mi - 12:28(5:08/mi) 142cal Add a comment	-	-	-
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	Thu 9th May May 9
-	3.1mi, 23:22 Run - General 1) 1mi - 7:35(7:35/mi) 147/161bpm [1116b/mi] 99cal 335/431W 2) 1mi - 7:38(7:38/mi) 164/172bpm [1252b/mi] 107cal 337/429W 3) 1mi - 7:25(7:25/mi) 172/177bpm [1276b/mi] 110cal 343/431W 4) 0.11mi - 43(6:28/mi) 170/171bpm [1099b/mi] 11cal 347/377W Add a comment	40.4mi, 3:09:45 Bike - General 1) 5mi - 22:29(4:30/mi) 123/145bpm [553b/mi] 246cal 2) 5mi - 21:31(4:18/mi) 137/147bpm [590b/mi] 267cal 3) 5mi - 24:46(4:57/mi) 135/151bpm [669b/mi] 270cal 4) 5mi - 22:46(4:33/mi) 134/145bpm [610b/mi] 237cal 5) 5mi - 25:00(5:00/mi) 122/147bpm [610b/mi] 151cal 6) 5mi - 24:00(4:48/mi) 135/171bpm [648b/mi] 233cal 7) 5mi - 21:57(4:23/mi) 143/160bpm [628b/mi] 269cal 8) 5mi - 24:34(4:55/mi) 135/151bpm [664b/mi] 203cal 9) 0.36mi - 2:41(7:30/mi) 132/143bpm [989b/mi] 18cal Add a comment 10mi, 1:29:06 Run - General 1) 1mi - 9:36(9:36/mi) 127/141bpm [1219b/mi] 106cal 273/358W 2) 1mi - 8:47(8:47/mi) 141/145bpm [1238b/mi] 106cal 287/313W 3) 1mi - 9:04(9:04/mi) 144/148bpm [1305b/mi] 110cal 286/349W 4) 1mi - 8:46(8:46/mi) 144/148bpm [1263b/mi] 105cal 294/350W 5) 1mi - 8:49(8:49/mi) 153/163bpm [1348b/mi] 110cal 295/357W 6) 1mi - 8:34(8:34/mi) 163/165bpm [1396b/mi] 113cal 295/347W 7) 1mi - 8:56(8:56/mi) 157/167bpm [1403b/mi] 114cal 288/358W 8) 1mi - 8:58(8:58/mi) 162/168bpm [1452b/mi] 120cal 293/367W 9) 1mi - 8:37(8:37/mi) 157/165bpm [1354b/mi] 111cal 301/358W 10) 1mi - 8:48(8:48/mi) 159/166bpm [1401b/mi] 114cal 292/334W 11) 0.02mi - 11(8:49/mi) 161/162bpm [1420b/mi] 2cal 299/315W Add a comment	6.2mi, 51:40 Run - General 1) 1mi - 8:45(8:45/mi) 136/147bpm [1190b/mi] 106cal 307/377W 2) 1mi - 8:22(8:22/mi) 145/149bpm [1212b/mi] 106cal 305/371W 3) 1mi - 8:34(8:34/mi) 147/152bpm [1258b/mi] 107cal 317/378W 4) 1mi - 8:21(8:21/mi) 146/151bpm [1218b/mi] 103cal 316/361W 5) 1mi - 8:06(8:06/mi) 144/152bpm [1168b/mi] 98cal 302/365W 6) 1mi - 7:54(7:54/mi) 153/159bpm [1208b/mi] 103cal 314/364W 7) 0.23mi - 1:40(7:17/mi) 163/171bpm [1187b/mi] 24cal 355/416W Add a comment	15mi, 1:08:12 Bike - General 1) 5mi - 22:14(4:27/mi) 121/140bpm [538b/mi] 240cal 2) 5mi - 21:04(4:13/mi) 131/140bpm [552b/mi] 245cal 3) 5mi - 24:42(4:56/mi) 129/139bpm [637b/mi] 244cal 4) 0.03mi - 12(6:57/mi) 127/128bpm [882b/mi] 2cal Add a comment 5mi, 44:13 Run - General 1) 1mi - 9:36(9:36/mi) 125/139bpm [1200b/mi] 103cal 278/352W 2) 1mi - 8:55(8:55/mi) 141/145bpm [1257b/mi] 110cal 301/374W 3) 1mi - 8:31(8:31/mi) 146/150bpm [1244b/mi] 105cal 306/370W 4) 1mi - 8:37(8:37/mi) 148/152bpm [1275b/mi] 107cal 290/337W 5) 1mi - 8:34(8:35/mi) 150/153bpm [1287b/mi] 108cal 302/377W Add a comment	4.4mi, 37:35 Run - General 1) 1mi - 9:07(9:07/mi) 113cal 287/374W 2) 1mi - 8:34(8:34/mi) 113cal 297/326W 3) 1mi - 8:16(8:16/mi) 115cal 307/387W 4) 1mi - 8:32(8:32/mi) 111cal 299/351W 5) 0.36mi - 3:06(8:38/mi) 41cal 305/342W Add a comment	-

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