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
8th May	General	4mi	46:14
5th May	General	27.5mi	2:10:57
1st May	General	4.1mi	46:05
28th Apr	General	7.7mi	1:23:22
27th Apr	General	4.2mi	46:20

12 Month Benchmarks	Run	Bike
Mile	8:03	2:28
5k	26:10	10:37
5mi	44:29	17:43
10k	55:37	22:22
10mi	1:37:52	39:31
Half	2:16:59	54:29

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Followers (10)

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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	8	0	0	0	0	0	0	0	148
2024	12	14	49	63	28	0	0	0	0	0	0	0	166
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 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
-	-	62.9mi, 4:54:23 Bike - General Return to the Bamburgh 100 ... Cocked up Garmin at start (as per...) - first 5 miles nearer 23m TBH and moving speed nearer 13.1 mph. Beautiful sunny morning - clouded over later with one nasty shower (luckily) only a few miles from the finish (Mile 58). Joined (occasionally) by Jonty and Mick, who set off after us and overhauled us at Alnmouth (Mile 21). Mick very taken with route and surrounds. Gun to tape time some 45 mins quicker than 2023 (including a 'lost' 3 mins where the Garmin erroneously insisted we should make a U Turn....) - so big well done to E. Nive accommodation (Rose Cottage, in tiny Bradford) and two excellent, convivial meals out (Apple Inn in Lucker and Potted Lobster in Bamburgh) including Lorraine and Susy. 1) 5mi - 30:39(6:08/mi) 245cal 9.79/20.29mph 2) 5mi - 22:51(4:34/mi) 258cal 13.13/23.96mph 3) 5mi - 21:38(4:20/mi) 260cal 13.86/23mph 4) 5mi - 21:28(4:18/mi) 244cal 13.97/21.52mph 5) 5mi - 23:10(4:38/mi) 264cal 12.95/23.84mph 6) 5mi - 22:43(4:33/mi) 256cal 13.21/25.78mph 7) 5mi - 23:36(4:43/mi) 261cal 12.71/23.52mph 8) 5mi - 26:54(5:23/mi) 305cal 11.15/26.84mph 9) 5mi - 26:35(5:19/mi) 310cal 11.29/32.94mph 10) 5mi - 19:34(3:55/mi) 258cal 15.33/25.88mph 11) 5mi - 20:00(4:00/mi) 261cal 15/22.29mph 12) 5mi - 22:27(4:29/mi) 244cal 13.36/20.31mph 13) 2.87mi - 12:46(4:27/mi) 136cal 13.49/20.1mph 14th Apr 2024, 3:05pm Ness wrote: Impressive! Add a comment	-	-	3.7mi, 40:25 Run - General Pleasant RR run. Beautiful sunset running, apart from a late hail shower! 3 x Newbies coped well with the pace. 1) 1mi - 11:08(11:08/mi) 138/151bpm [1536b/mi] 126cal 5.39/6.01mph 2) 1mi - 10:54(10:54/mi) 139/152bpm [1514b/mi] 116cal 5.51/6.41mph 3) 1mi - 10:44(10:44/mi) 146/171bpm [1566b/mi] 123cal 5.59/6.2mph 4) 0.71mi - 7:40(10:46/mi) 145/161bpm [1562b/mi] 85cal 5.57/6.16mph Add a comment 5mi, 51:59 Run - General Local lad Ellis Anderson running JOGEL so E and I joined him from his camper van at the Oak Tree down to Winwick this morning. Good effort! 1) 1mi - 10:14(10:14/mi) 132/149bpm [1351b/mi] 106cal 5.86/6.68mph 2) 1mi - 10:17(10:17/mi) 135/148bpm [1389b/mi] 105cal 5.83/6.24mph 3) 1mi - 10:47(10:47/mi) 140/152bpm [1510b/mi] 114cal 5.56/6.18mph 4) 1mi - 10:10(10:10/mi) 138/148bpm [1403b/mi] 98cal 5.9/6.28mph 5) 1mi - 10:22(10:22/mi) 143/151bpm [1483b/mi] 110cal 5.78/6.51mph 6) 0.01mi - 8(12:35/mi) 151/152bpm [1901b/mi] 1cal 4.77/5.26mph 17th Apr 2024, 2:07pm Corrah wrote: Nicely done 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, 35:09 Run - General Nice RR bimble 1) 1mi - 11:20(11:20/mi) 125/135bpm [1416b/mi] 109cal 5.3/5.93mph 2) 1mi - 11:02(11:02/mi) 125/137bpm [1380b/mi] 95cal 5.44/5.95mph 3) 1mi - 11:33(11:33/mi) 124/133bpm [1432b/mi] 90cal 5.2/5.72mph 4) 0.09mi - 1:14(13:22/mi) 132/139bpm [1764b/mi] 11cal 4.49/5.09mph 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
-	4.2mi, 46:20 Run - General Dry and bright RR run. First excursion to Lyme & Wood of 2024 - still pretty soggy! 1) 1mi - 11:16(11:16/mi) 126/159bpm [1419b/mi] 108cal 5.33/7.31mph 2) 1mi - 10:51(10:51/mi) 133/167bpm [1442b/mi] 107cal 5.53/6.95mph 3) 1mi - 10:49(10:49/mi) 135/153bpm [1460b/mi] 105cal 5.55/7.26mph 4) 1mi - 10:55(10:55/mi) 131/152bpm [1431b/mi] 89cal 5.49/7.14mph 5) 0.23mi - 2:30(10:58/mi) 129/134bpm [1414b/mi] 18cal 5.47/5.72mph Add a comment	7.7mi, 1:23:22 Run - General LSR with Elly, Ian G and old Mike. Bumped into a Spectrum Striders crew at Wharf Lock. Heartrate a bit high - but combo of quite a boozy previous day (a 'bottomless brunch' at the Ariete....) plus rather a fidgety dog overnight may have contributed. 1) 1mi - 11:05(11:05/mi) 131/139bpm [1452b/mi] 116cal 5.41/5.8mph 2) 1mi - 10:45(10:45/mi) 141/151bpm [1516b/mi] 122cal 5.58/6.74mph 3) 1mi - 10:30(10:30/mi) 148/153bpm [1555b/mi] 127cal 5.71/6.24mph 4) 1mi - 10:41(10:41/mi) 150/155bpm [1603b/mi] 129cal 5.61/5.97mph 5) 1mi - 10:36(10:36/mi) 154/159bpm [1632b/mi] 132cal 5.66/5.97mph 6) 1mi - 10:36(10:36/mi) 151/155bpm [1600b/mi] 126cal 5.66/6.05mph 7) 1mi - 11:11(11:11/mi) 151/183bpm [1688b/mi] 128cal 5.37/5.68mph 8) 0.7mi - 7:58(11:20/mi) 153/159bpm [1734b/mi] 95cal 5.29/5.8mph 28th Apr 2024, 5:54pm Corrah wrote: Hope the HR has settled down now. Add a comment	-	-	4.1mi, 46:05 Run - General Good loop- decent pace. 1) 1mi - 12:11(12:11/mi) 132/157bpm [1608b/mi] 128cal 4.92/6.8mph 2) 1mi - 11:13(11:13/mi) 140/150bpm [1571b/mi] 127cal 5.35/6.05mph 3) 1mi - 11:05(11:05/mi) 150/162bpm [1662b/mi] 135cal 5.42/6.1mph 4) 1mi - 11:00(11:00/mi) 151/169bpm [1660b/mi] 131cal 5.46/6.2mph 5) 0.06mi - 36(9:59/mi) 149/153bpm [1488b/mi] 7cal 6.01/5.91mph 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
-	-	27.5mi, 2:10:57 Bike - General First pedal since Bamburgh - and a nice one despite the predictable traffic. Shoals of cyclists out and about. Decent T&C at Dunham Massey - a new catering 'van' near the entrance. 1) 5mi - 24:01(4:48/mi) 228cal 12.49/17.22mph 2) 5mi - 22:19(4:28/mi) 236cal 13.44/19.31mph 3) 5mi - 24:15(4:51/mi) 218cal 12.37/17.24mph 4) 5mi - 25:00(5:00/mi) 215cal 12/18.03mph 5) 5mi - 22:46(4:33/mi) 227cal 13.17/17.57mph 6) 2.53mi - 12:36(4:59/mi) 108cal 12.03/24.98mph Add a comment	-	-	4mi, 46:14 Run - General Birthday RR run! Clear, bright evening - about 20 or so runners. 1) 1mi - 11:29(11:29/mi) 127/138bpm [1458b/mi] 112cal 5.23/6.03mph 2) 1mi - 10:55(10:55/mi) 129/144bpm [1409b/mi] 101cal 5.49/6.05mph 3) 1mi - 11:52(11:52/mi) 134/146bpm [1591b/mi] 112cal 5.05/6.01mph 4) 1mi - 11:57(11:58/mi) 131/146bpm [1567b/mi] 98cal 5.02/5.63mph Add a comment	-

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