milemonster

M40

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About Me
I have been running since March 2006 at the age of 26. Real name Daniel Weston. Still not sure why I run! Show More...

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Recent Blogs
How to prevent bumping into people when running past them	Jan 2022
Covid-19 jab queue	May 2021
Memory: Is too much memory bad for you?	Dec 2020
5K PB 15:45	Oct 2020
Half Marathon Time Trial - Missing Races	May 2020

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Recent Training
7th May	General	7.5mi	54:54
6th May	General	6.9mi	49:24
5th May	General	10.5mi	1:16:12
4th May	General	1.8mi	13:07
4th May	Tempo	4mi	21:55

12 Month Benchmarks	Run
Mile	5:05
5k	16:11
5mi	26:41
10k	33:17
10mi	56:15
Half	1:14:57
20mi	2:02:57
Mara	2:43:47

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	2		5:15 72.06		4:59 75.98																4:59 4:59/mi	75.98
2mi	1													11:33 73.17							11:33 5:47/mi	73.17
4km	1															12:26 86.81					12:26 5:00/mi	86.81
5km	26		17:01 75.51				17:15 74.72			16:45 77.96	16:59 77.40	17:19 75.91		17:31 76.13	16:10 83.70	16:15 83.89	15:57 86.11	15:35 88.80	18:34 75.10		15:35 5:01/mi	88.80
3.7mi	1																		19:09 85.28		19:09 5:15/mi	85.28
3.8mi	1									20:40 77.77											20:40 5:26/mi	77.77
4mi	6		23:06 72.37												21:43 80.05						21:43 5:26/mi	80.05
4.2mi	5						22:30 78.34														22:30 5:21/mi	78.34
4.4mi	5																	23:10 84.61			23:10 5:16/mi	84.61
5mi	1															27:00 81.21					27:00 5:25/mi	81.21
5mi	20	29:37 71.13	28:39 73.53	28:29 73.96	28:55 72.85	27:02 77.97	27:13 77.54	27:10 77.69		27:22 77.80	26:30 80.72	26:55 79.90	27:02 80.07			27:12 81.39	26:06 85.48				26:06 5:13/mi	85.48
5.1mi	6							27:01 79.74			27:01 80.45	27:20 79.88	27:51 78.82						26:45 85.78		26:45 5:15/mi	85.78
5.2mi	2																	26:56 86.05			26:56 5:14/mi	86.05
5.2mi	1												27:51 80.41								27:51 5:21/mi	80.41
5.4mi	9							28:50 79.46							30:18 77.84						28:50 5:20/mi	79.46
5.5mi	2																28:59 84.06		29:50 82.96		28:59 5:19/mi	84.06
5.5mi	10				32:11 72.29	30:44 75.73									33:38 71.45						30:44 5:35/mi	75.73
5.6mi	5			32:37 72.67																	32:37 5:49/mi	72.67
9.1km	2							30:26 78.44		30:42 78.40											30:26 5:24/mi	78.44
5.8mi	6				36:52 66.08			31:00 78.87												31:54 81.94	31:00 5:23/mi	81.94
5.8mi	1															30:39 83.95					30:39 5:15/mi	83.95
5.9mi	3																31:39 83.44				31:39 5:22/mi	83.44
5.9mi	2			34:25 73.08																	34:25 5:48/mi	73.08
6mi	6						32:55 77.47	35:17 72.41	33:19 76.88										31:15 86.64		31:15 5:13/mi	86.64
6.1mi	3		36:06 71.75				33:44 76.90											32:29 84.76			32:29 5:20/mi	84.76
10km	68	36:06 73.13	36:13 72.89	34:29 76.56	34:15 77.08	33:22 79.15	33:15 79.52	33:33 78.95	33:08 80.02	32:59 80.78	33:10 80.65	33:01 81.41	33:55 79.69	34:03 79.89	33:08 82.69	33:26 82.59	32:39 85.20	32:53 85.31	33:16 84.54		32:39 5:15/mi	85.31
6.5mi	2							39:22 70.59	40:01 69.62												39:22 6:03/mi	70.59
7mi	1										40:06 75.69										40:06 5:44/mi	75.69
12km	3				44:02 72.79			40:39 78.93	40:15 79.84												40:15 5:24/mi	79.84
9mi	5														58:50 68.81						58:50 6:32/mi	68.81
9.5mi	1						1:25:04 48.73														1:25:04 8:57/mi	48.73
10mi	12			1:02:16 70.26		57:04 76.66	1:01:00 71.76	54:14 80.82	54:50 80.10	56:30 77.74	1:01:53 71.44	55:22 79.85					55:33 82.04				54:14 5:25/mi	82.04
13.1mi	24		1:17:49 74.50	1:16:07 76.17			1:11:39 80.93	1:12:30 80.06	1:12:38 80.05	1:14:00 78.57	1:13:37 79.46	1:13:24 80.03	1:13:09 80.30	1:23:52 70.39		1:14:28 80.90	1:12:11 83.46	1:13:20 83.51	1:12:35 84.37		1:11:39 5:28/mi	84.37
20mi	2													3:17:00 47.12		1:56:00 81.05					1:56:00 5:48/mi	81.05
26.2mi	20		3:01:30 66.97	2:35:47 78.03	2:37:51 77.01	2:34:59 78.43	2:37:31 77.19		2:33:30 79.29	2:37:30 77.40	2:35:11 79.04	2:34:07 79.58	2:37:25 78.24	2:53:00 71.98					2:44:03 78.92		2:33:30 5:52/mi	79.58
33mi	1														4:43:00 58.49						4:43:00 8:35/mi	58.49
35mi	1												4:08:00 71.49								4:08:00 7:05/mi	71.49
50mi	2								10:28:00 42.80	6:10:00 72.64											6:10:00 7:24/mi	72.64
100km	8									7:43:00 77.11	7:16:40 81.98	7:11:48 83.19	7:54:00 76.09		8:52:00 68.55			8:42:00 71.45			7:11:48 6:57/mi	83.19

Date	Planned Races			Distance
23 Aug	Mid Cheshire 5K			5km
21 Jul	Helena Tipping Wrexham 10K			10km
2024		Result	WAVA	Distance
18 Feb	Village Bakery Half Marathon		0.00	13.1mi
28 Jan	Borders League - Pensby SB	31:54	81.94	5.75mi
6 Jan	North Wales Cross Country Championships	31:44	75.80	5.3mi
2023		Result	WAVA	Distance
25 Nov	North Wales Cross Country League Baschurch	27:23	74.39	4.5mi
18 Nov	Erddig parkrun SB	18:34	75.10	5km
5 Nov	Borders League - Birkenhead Park SB	29:50	82.96	5.45mi
8 Oct	MBNA Chester Marathon SB	2:44:03	78.92	26.2mi
23 Jul	Helena Tipping Wrexham 10K	33:27	84.54	10km
21 May	Chester Half Marathon	1:15:30	81.11	13.1mi
17 May	Borders League - Ffrith (6km) PB	19:09	85.28	3.65mi
23 Apr	Borders League - West Cheshire AC (Delamere) PB	31:15	86.64	6mi
16 Apr	Border League - Mold PB	26:45	85.78	5.1mi
12 Mar	Chester 10k SB	33:16	84.33	10km
12 Feb	Village Bakery Half Marathon SB	1:12:35	84.37	13.1mi
2022		Result	WAVA	Distance
13 Nov	Borders League - Tattenhall PB	32:29	84.76	6.1mi
16 Oct	Borders League - New Brighton PB	26:56	86.05	5.15mi
4 Sep	Village Bakery Half Marathon SB	1:13:20	83.51	13.1mi
26 Aug	Mid Cheshire 5k (Summer) PB	15:35	88.80	5km
21 Aug	Birchwood 10k	34:27	81.43	10km
10 Jul	Wilmslow Summer 10K SB	32:53	85.31	10km
3 Apr	Self-Transcendence 100km SB	8:42:00	71.45	100km
5 Mar	North Wales XC League - Wrexham	29:55	82.19	5.5mi
27 Feb	Borders League - Deeside PB	23:10	84.61	4.4mi
2021		Result	WAVA	Distance
12 Dec	Telford 10K	32:40	85.20	10km
5 Dec	Borders League - Birkenhead Park PB	28:59	84.06	5.45mi
14 Nov	Borders League - Capenhurst (Ellesmere Port) PB	26:06	85.48	5mi
17 Oct	Borders League - Helsby (Delamere) PB	31:39	83.44	5.9mi
2 Oct	North Wales XC League - Wrexham	30:17	81.20	5.5mi
26 Sep	Farndon 10k	33:10	83.91	10km
5 Sep	Village Bakery Half Marathon	1:18:37	77.26	13.1mi
18 Aug	Ellesmere Port RC 5k Road Race SB	15:57	86.11	5km
14 Aug	Prospect parkrun	16:56	81.11	5km
11 Jul	Wilmslow Summer 10K	33:21	83.45	10km
27 Jun	Tilston 10k	32:50	84.76	10km
9 May	Run Aintree 5k, 10k & Half Marathon PB	32:39	84.57	10km
25 Apr	Wrexham Elite Half Marathon SB	1:12:11	83.46	13.1mi
21 Feb	Virtual North Wales 10m Championships SB	55:33	82.04	10mi
2020		Result	WAVA	Distance
28 Dec	British Masters Athletics Virtual 10k Challenge SB	33:26	82.59	10km
12 Dec	North Wales Virtual Half Marathon Championships SB	1:14:28	80.90	13.1mi
28 Nov	North Wales Virtual Road Relays 4k PB	12:26	86.81	4km
24 Oct	North Wales Virtual 5K SB	16:15	83.89	5km
29 Aug	North Wales Virtual 5 mile championships SB	27:12	81.39	5mi
16 May	Fetch Virtual Weekend Half Marathon	1:14:58	79.76	13.1mi
15 Mar	Borders League - Wrexham PB	30:39	83.95	5.84mi
8 Mar	Wrexham Freedom 20 Miler PB	1:56:00	81.05	20mi
12 Jan	Border League Abergele PB	27:00	81.21	4.99mi
2019		Result	WAVA	Distance
23 Nov	IAU 100 km Asia and Oceania Championship	9:27:00	64.76	100km
16 Nov	British & Irish Masters Cross Country International	27:06	79.46	4.9mi
10 Nov	Border League - Deeside	22:59	84.00	4.4mi
19 Oct	North Wales XC League - Colwyn Bay	38:20	60.82	5.3mi
13 Oct	Border League - Caernarfon SB	33:08	82.69	10km
5 Oct	North Wales XC League - Wrexham	30:40	78.95	5.5mi
15 Sep	Essar Sutton Six 10k	33:38	81.46	10km
31 Aug	Reading parkrun	16:31	81.93	5km
21 Aug	Ellesmere Port RC 5k Road Race SB	16:10	83.70	5km
28 Jul	Helena Tipping Memorial 10K	33:31	81.74	10km
30 Jun	Tilston 10k	33:46	81.14	10km
21 Jun	Tattenhall Tough Team Race PB	58:50	68.81	9mi
12 Jun	Park Hall 5k	16:23	82.60	5km
11 May	Sandstone Trail Challenge PB	4:43:00	58.49	33mi
5 May	Erddig 10k	35:19	77.02	10km
24 Apr	Borders League - Ffrith PB	21:43	80.05	4mi
24 Mar	Self-Transcendence 100km SB	8:52:00	68.55	100km
3 Mar	Border League Birkenhead Park SB	30:18	77.84	5.4mi
2 Feb	North Wales cross country Oswestry SB	33:38	71.45	5.5mi
27 Jan	Borders League - Tattenhall	33:40	77.98	6mi
2018		Result	WAVA	Distance
7 Oct	MBNA Chester Marathon SB	2:53:00	71.98	26.2mi
16 Sep	Essar Sutton Six 10k SB	34:03	79.89	10km
16 Aug	chirk castle relay PB	11:33	73.17	2mi
29 Jul	Helena Tipping Memorial 10K	34:33	78.73	10km
22 Jun	Tough Team Race	59:07	68.01	9mi
17 Jun	Colshaw Hall 10K	36:49	73.89	10km
19 May	Erddig parkrun SB	17:31	76.13	5km
13 May	Excalibur Marathon (Moel Famau)	3:51:30	53.47	26.2mi
22 Apr	Clwydian 20 SB	3:17:00	47.12	20mi
25 Feb	Village Bakery Half Marathon SB	1:23:52	70.39	13.1mi
7 Jan	Telford 10K	34:09	79.15	10km
2017		Result	WAVA	Distance
3 Dec	Border League Birkenhead Park	29:55	78.30	5.4mi
5 Nov	Abergele 5 Mile Road Race	27:49	77.81	5mi
8 Oct	MBNA Chester Marathon	2:42:04	76.38	26.2mi
1 Oct	Border League - Capenhurst (Ellesmere Port) SB	27:02	80.07	5mi
30 Jul	Helena Tipping Memorial 10K SB	33:55	79.69	10km
2 Jul	Wirral Ultra PB	4:08:00	71.49	35mi
21 May	The Meridian 100k Ultra Road Race SB	7:54:00	76.09	100km
26 Apr	Border League - Wrexham	20:55	81.90	4mi
9 Apr	Borders League - New Brighton PB	27:51	80.41	5.2mi
12 Mar	Wrexham Marathon SB	2:37:25	78.24	26.2mi
5 Mar	Borders League - Helsby (Manley Mere) SB	27:51	78.82	5.1mi
19 Feb	Village Bakery Half Marathon SB	1:13:09	80.30	13.1mi
22 Jan	Border League - Deeside	23:57	78.87	4.4mi
2016		Result	WAVA	Distance
11 Dec	Telford 10K	33:03	81.33	10km
4 Dec	Border League Birkenhead Park	28:52	80.65	5.4mi
19 Nov	Erddig parkrun	19:59	66.25	5km
12 Nov	Erddig parkrun	20:19	65.16	5km
6 Nov	Borders League - Chester SB	26:55	79.90	5mi
29 Oct	Erddig parkrun	19:41	67.26	5km
16 Oct	Farndon 10K	34:10	78.67	10km
25 Sep	Changan Ford Gobi Desert 100k	9:30:00	63.28	100km
11 Sep	Cardiff 10K SB	33:01	81.41	10km
4 Sep	Tilston 10K	35:55	74.84	10km
31 Jul	Helena Tipping Memorial 10K	33:25	80.43	10km
17 Jul	Cheshire Half Marathon SB	1:13:24	80.03	13.1mi
17 Jun	Tough Team Race	58:44	67.67	9mi
4 Jun	Erddig parkrun	19:24	68.24	5km
28 May	Erddig parkrun	20:07	65.34	5km
21 May	Erddig parkrun	19:29	67.47	5km
14 May	Erddig parkrun SB	17:19	75.91	5km
30 Apr	North Wales 10 mile Championship SB	55:22	79.85	10mi
23 Apr	Ellesmere Port parkrun	19:44	66.61	5km
17 Apr	Border League - Mold SB	27:20	79.88	5.1mi
27 Mar	Self-Transcendence 100km PB	7:11:48	83.19	100km
6 Mar	Wrexham Marathon SB	2:34:07	79.58	26.2mi
21 Feb	Rhyl 10 mile	58:44	75.27	10mi
2015		Result	WAVA	Distance
28 Dec	Winter Gut Buster SB	1:01:53	71.44	10mi
19 Dec	Wrexham AC Senior Christmas Handicap Race	21:47	82.18	4.2mi
12 Dec	Ellesmere Port parkrun	22:29	58.46	5km
6 Dec	Border League - Caernarfon	33:12	80.57	10km
28 Nov	Delamere parkrun SB	16:59	77.40	5km
21 Nov	Ellesmere Port parkrun	20:30	64.12	5km
14 Nov	Ellesmere Port parkrun	20:14	64.96	5km
8 Nov	Border League Birkenhead Park	30:08	76.86	5.4mi
7 Nov	Langley 7 PB	40:06	75.69	7mi
18 Oct	Farndon 10k SB	33:10	80.65	10km
11 Oct	Border League - Capenhurst (Ellesmere Port) SB	26:30	80.72	5mi
4 Oct	MBNA Chester Marathon SB	2:35:11	79.04	26.2mi
6 Sep	Tilston 10K	33:24	80.09	10km
2 Aug	Cheshire Half Marathon SB	1:13:37	79.46	13.1mi
12 Jul	Chirk Castle Half Marathon	1:19:30	73.58	13.1mi
28 Jun	Moel Y Gamelin fell race	1:22:00	50.50	9.4mi
21 Jun	sport in the port 10k	34:40	77.16	10km
2 May	Anglo Celtic Plate 100km Int inc British Championships SB	7:16:40	81.98	100km
22 Apr	Border League - Wrexham	21:05	80.31	4mi
18 Apr	Delamere parkrun	18:45	69.64	5km
12 Apr	Border League - Caernarfon	33:29	79.57	10km
29 Mar	Helena Tipping Memorial 10K	35:07	75.87	10km
22 Mar	Border League - Mold SB	27:01	80.45	5.1mi
8 Mar	Wrexham Marathon	2:35:59	78.36	26.2mi
24 Jan	North Wales Cross Country Championships	31:08	72.64	5.3mi
11 Jan	Border League Birkenhead Park	29:25	78.38	5.4mi
2014		Result	WAVA	Distance
27 Dec	Reading parkrun #258	17:57	72.74	5km
20 Dec	Wrexham AC Senior Christmas Handicap Race PB	20:40	77.77	3.8mi
7 Dec	Borders League - Tattenhall SB	32:59	80.78	10km
29 Nov	North Wales XC League - Wrexham	29:49	78.81	5.5mi
9 Nov	Border League - Christleton (Chester Tri) SB	30:42	78.40	9.06km
2 Nov	Abergele 5 Mile Road Race SB	27:22	77.80	5mi
5 Oct	MBNA Chester Marathon	2:41:00	75.92	26.2mi
20 Sep	Delamere parkrun SB	16:45	77.96	5km
14 Sep	Erddig 10k	35:18	75.47	10km
3 Aug	North Wales Half Marathon	1:23:00	70.24	13.1mi
29 Jun	Runfest Wales half marathon	1:15:08	77.59	13.1mi
15 Jun	sport in the port 10k	33:25	79.73	10km
3 May	National 100k (inc Anglo Celtic Plate) SB	7:43:00	77.11	100km
26 Apr	North Wales 10 mile Championship SB	56:30	77.74	10mi
6 Apr	Greater Manchester Marathon SB	2:37:30	77.40	26.2mi
23 Mar	Border League - Deeside	23:04	80.65	4.4mi
16 Feb	Village Bakery Half Marathon SB	1:14:00	78.57	13.1mi
7 Feb	Thames Trot PB	6:10:00	72.64	50mi
18 Jan	North Wales Cross Country League Lilleshall	36:38	65.77	9.1km
2013		Result	WAVA	Distance
21 Dec	Wrexham AC Senior Christmas Handicap Race	24:00	73.88	4.2mi
14 Dec	Welsh Inter-Regional XC - Senior Men SB	40:01	69.62	6.5mi
23 Nov	North Wales XC League - Wrexham	30:42	69.10	5mi
17 Nov	Borders League - Tattenhall	33:11	80.02	10km
19 Oct	North Wales XC League - Llandudno SB	33:19	76.88	6mi
13 Oct	Erddig 10k	35:35	74.62	10km
6 Oct	MBNA Chester Marathon	2:34:16	79.03	26.2mi
15 Sep	Lake Vyrnwy Half Marathon SB	1:12:38	80.05	13.1mi
18 Aug	Cheddar Gorge Marathon	3:29:00	58.33	26.2mi
11 Aug	Great Warford 10 SB	54:50	80.10	10mi
20 Jul	WOW50 SB	10:28:00	42.80	50mi
21 Jun	Tough Team Race	58:00	67.76	9mi
16 Jun	sport in the port 10k	33:33	79.15	10km
12 May	Chester half marathon	1:14:18	78.12	13.1mi
28 Apr	Greater Manchester Marathon PB	2:33:30	79.29	26.2mi
7 Apr	The Great Wrexham Road Runner SB	33:08	79.94	10km
9 Mar	Inter-Counties Cross Country Championships PB	40:15	79.84	12km
17 Feb	Village Bakery Half Marathon	1:12:46	79.77	13.1mi
2 Feb	North Wales XC League - Oswestry	37:29	65.23	5.75mi
13 Jan	Border League Birkenhead Park	29:09	78.60	5.4mi
2012		Result	WAVA	Distance
30 Dec	Winter Gut Buster	1:04:00	68.48	10mi
16 Dec	Border League - Christleton (Chester Tri) PB	31:00	78.87	5.75mi
15 Dec	Wrexham AC Senior Christmas Handicap Race	23:00	76.83	4.2mi
8 Dec	Welsh Inter-Regional XC - Senior Men PB	39:22	70.59	6.5mi
2 Dec	Helena Tipping Memorial 10K	33:40	78.68	10km
24 Nov	North Wales XC League - Wrexham	30:43	76.02	5.5mi
11 Nov	Border League - Capenhurst (Ellesmere Port) PB	28:50	79.46	5.4mi
21 Oct	Border League - Caernarfon	34:04	77.75	10km
20 Oct	North Wales XC League - Llandudno SB	35:17	72.41	6mi
9 Sep	Lake Vyrnwy Half Marathon SB	1:12:30	80.06	13.1mi
19 Aug	Birchwood 10k	33:48	78.37	10km
29 Jul	Leigh Sports Village 10k	34:39	76.44	10km
15 Jul	Oslympics 10k SB	33:33	78.95	10km
22 Jun	Tough Team Race	1:03:38	61.62	9mi
17 Jun	Llandudno 10 mile race PB	54:14	80.82	10mi
13 May	Chester Half Marathon	1:13:01	79.42	13.1mi
28 Apr	North Wales 10 mile Championship	54:55	79.71	10mi
1 Apr	Border League - Christleton (Chester Tri) PB	30:26	78.44	9.06km
18 Mar	Cholmondeley 10K	35:38	74.20	10km
10 Mar	Inter-Counties Cross Country Championships SB	40:39	78.93	12km
26 Feb	Border League - Mold SB	27:01	79.74	5.1mi
4 Feb	North Wales XC League - Oswestry	33:35	72.66	5.75mi
28 Jan	XC champs / Corwen /Senior/Master Men	38:29	74.28	10.76km
14 Jan	North Wales Cross Country League Lilleshall		0.00	9.1km
8 Jan	Border League Abergele SB	27:10	77.69	5mi
2011		Result	WAVA	Distance
31 Dec	Winter Gut Buster SB	1:01:00	71.76	10mi
17 Dec	Wrexham AC Senior Christmas Handicap Race PB	22:30	78.34	4.2mi
11 Dec	Borders League - Tattenhall SB	33:44	76.90	6.1mi
10 Dec	Welsh Inter-Regional XC - Senior Men	36:46	72.99	10.14km
4 Dec	Helena Tipping Memorial 10K SB	33:15	79.52	10km
13 Nov	Border League Birkenhead Park	29:23	77.81	5.4mi
12 Nov	North Wales Cross Country Northop	32:08	73.89	5.6mi
22 Oct	North Wales XC League - Llandudno SB	32:55	77.47	6mi
16 Oct	Border League Prestatyn SB	27:13	77.54	5mi
9 Oct	MBNA Chester Marathon SB	2:37:31	77.19	26.2mi
11 Sep	Lake Vyrnwy Half Marathon PB	1:11:39	80.93	13.1mi
21 Aug	Birchwood 10k	34:22	76.93	10km
3 Jul	Northen Senior League 5K SB	17:15	74.72	5km
26 Jun	Moel Y Gamelin Fell Race PB	1:25:04	48.73	9.5mi
8 May	Shakespeare Marathon	2:37:58	76.95	26.2mi
27 Apr	Border League - Wrexham	21:50	76.62	4mi
27 Mar	Border League - Deeside	24:00	76.97	4.4mi
13 Mar	Stafford Relay Race Leg One	47:02	76.38	8.3mi
13 Feb	Border League - Christleton (Chester Tri)	31:24	79.72	5.9mi
6 Feb	Alsager 5	27:32	76.55	5mi
22 Jan	North Wales Cross Country League Lilleshall	35:02	75.47	6.22mi
9 Jan	Helena Tipping Memorial 10K	34:39	76.22	10km
2010		Result	WAVA	Distance
12 Dec	Border League Wallasey SB	27:02	77.97	5mi
27 Nov	North Wales XC League - Wrexham PB	30:44	75.73	5.5mi
14 Nov	Border League - Capenhurst (Ellesmere Port)	29:20	77.85	5.4mi
30 Oct	North Wales Cross Country League Bangor	29:34	66.90	4.7mi
24 Oct	Border League - Caernarfon	34:06	77.45	10km
9 Oct	North Wales Cross Country League Colwyn Bay	34:25	68.90	5.6mi
12 Sep	Cardiff 10km SB	33:22	79.15	10km
22 Aug	Birchwood 10k	33:41	78.41	10km
1 Aug	York 10K - Jane Tomlinson Run For All	34:05	77.49	10km
24 Jun	Warrington Road Runners 10k	34:15	77.11	10km
31 May	MBNA Chester Marathon SB	2:34:59	78.43	26.2mi
24 Apr	North Wales 10 mile Championship SB	57:04	76.66	10mi
11 Apr	Border League Prestatyn	28:06	77.32	5.15mi
14 Mar	Border League - Mold	28:36	75.20	5.1mi
7 Mar	Farndon 10k	34:28	76.60	10km
6 Feb	North Wales XC League - Oswestry	35:09	69.31	5.75mi
23 Jan	Twin Piers 10k	33:40	78.42	10km
2009		Result	WAVA	Distance
19 Dec	Wrexham AC Senior Christmas Handicap Race	22:27	78.35	4.2mi
13 Dec	Welsh Inter-Regional XC - Senior Men	37:00	69.41	6.05mi
6 Dec	Helena Tipping Memorial 10K	34:50	75.79	10km
1 Dec	Festive Fetch Five	17:52	69.36	3mi
21 Nov	North Wales Cross Country League Bangor	30:30	64.82	4.7mi
15 Nov	Border League Birkenhead Park	30:34	76.11	5.5mi
1 Nov	Abergele 5 Mile Road Race SB	28:55	72.85	5mi
18 Oct	Border League - Christleton (Chester Tri)	33:01	75.78	5.9mi
10 Oct	North Wales Cross Country League 2 Bridgnorth	34:04	74.74	6mi
26 Sep	North Wales Cross Country League Colwyn Bay	33:04	71.68	5.6mi
17 Jul	Packwood 10K (Pentarathon 3 of 5)	35:24	74.58	10km
11 Jul	NEW (North East Wales) Fetch Mile PB	4:59	75.98	1mi
21 Jun	Riverbank Run 10K	34:59	75.46	10km
10 May	Muller Market Drayton 10k SB	34:15	77.08	10km
29 Apr	Border League - Wrexham	21:51	76.51	4mi
26 Apr	London Marathon SB	2:37:51	77.01	26.2mi
15 Mar	Border League - Deeside	24:46	75.07	4.43mi
7 Mar	UK Intercounties XC Championships (senior men) SB	44:02	72.79	12km
22 Feb	Border League - Capenhurst (Ellesmere Port)	29:22	78.17	5.43mi
7 Feb	North Wales XC League - Oswestry SB	36:52	66.08	5.75mi
17 Jan	North Wales XC League - Wrexham SB	32:11	72.29	5.5mi
4 Jan	Border League - Caernarfon	36:18	72.73	10km
2008		Result	WAVA	Distance
14 Dec	Border League - Mold	28:38	73.88	5.02mi
13 Dec	Welsh Inter Regional Welsh Cross Country PB	32:37	72.67	5.6mi
7 Dec	Helena Tipping Memorial 10K SB	34:29	76.56	10km
22 Nov	North Wales Cross Country League Bangor	47:22	65.68	7.25mi
9 Nov	Border League - Hoylake	33:50	74.08	5.91mi
12 Oct	Border League - Christleton (Chester Tri)	33:49	74.38	5.93mi
27 Sep	North Wales Cross Country League Colwyn Bay	33:27	70.86	5.6mi
21 Sep	Anglesey Marathon	2:47:34	72.54	26.2mi
14 Sep	Sandbach Striders SuperSix	35:24	74.58	10km
10 Aug	Great Warford 10 SB	1:02:16	70.26	10mi
18 Jul	Packwood 10K (Pentarathon 3 of 5)	36:35	72.16	10km
15 Jun	Capenhurst 10k	34:48	75.86	10km
25 May	Erddig 5 miles SB	28:29	73.96	5mi
27 Apr	Blackpool Marathon SB	2:35:47	78.03	26.2mi
6 Apr	Borders League - Helsby (Overton) PB	34:25	73.08	5.93mi
9 Mar	Borders League - Mold	27:55	75.46	5mi
2 Mar	Reading Half Marathon	1:19:19	73.09	13.1mi
17 Feb	Village Bakery Half Marathon SB	1:16:07	76.17	13.1mi
3 Feb	Border League Abergele	28:30	73.92	5mi
17 Jan	Twin Piers 10K	35:30	74.37	10km
2007		Result	WAVA	Distance
20 Dec	Wrexham AC Hanicap club race SB	23:06	72.37	4mi
9 Dec	Borders League - Tattenhall SB	36:06	71.75	6.1mi
1 Dec	Fetch Everyone December Mile SB	5:15	72.06	1mi
18 Nov	Border League Birkenhead Park	31:21	74.21	5.5mi
14 Oct	Border League Prestatyn	28:46	73.23	5mi
30 Sep	Flintshire 10K	36:39	72.03	10km
9 Sep	Lake Vyrnwy Half Marathon SB	1:17:49	74.50	13.1mi
19 Aug	Birchwood 10k	37:30	70.40	10km
20 Jul	Packwood 5 SB	28:39	73.53	5mi
13 Jun	Park Hall 5K SB	17:01	75.51	5km
3 Jun	Liverpool City v City 10K SB	36:13	72.89	10km
26 May	Erddig Race	28:50	73.06	5mi
22 Apr	London Marathon SB	3:01:30	66.97	26.2mi
2006		Result	WAVA	Distance
3 Dec	Helena Tipping Memorial 10K SB	36:06	73.13	10km
15 Jul	Burtonwood 5 mile road race SB	29:37	71.13	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	256	110	125	206	55	0	0	0	0	0	0	0	752
2023	300	264	271	284	271	243	263	255	269	243	255	251	3168
2022	361	290	316	294	317	293	290	286	296	305	281	278	3607
2021	0	0	0	0	0	0	0.1	0	0	0	0	0	0.1
2021	347	305	343	306	343	315	319	313	287	303	288	318	3787
2020	304	316	358	326	352	343	332	338	329	342	335	328	4003
2019	385	323	245	345	358	319	342	345	339	336	272	389	4000
2018	250	250	250	255	241	328	351	419	370	140	250	154	3258
2017	359	374	316	352	334	349	361	402	333	336	390	301	4207
2016	318	338	283	376	418	402	379	418	277	405	409	335	4358
2016	74	11	53	21	0	0	0	0	0	0	0	0	158
2015	0	14	0	0	0	0	0	0	0	0	0	0	14
2015	345	331	356	283	315	265	398	391	368	371	394	396	4215
2015	146	48	186	136	167	126	73	63	109	84	53	42	1233
2014	0	0	5	0	0	0	0	0	0	0	0	0	5
2014	434	403	370	319	357	393	502	419	362	265	305	353	4483
2014	83	62	53	149	186	103	83	21	167	241	146	127	1419
2013	343	341	401	273	306	325	402	407	315	362	388	452	4314
2013	66	0	22	66	243	197	319	143	264	152	88	66	1626
2012	313	343	318	329	302	262	381	414	374	286	245	328	3895
2012	245	192	230	206	99	292	40	22	22	44	44	0	1435
2011	0	3	0	0	0	0	0	0	0	0	0	0	3
2011	7.5	6.9	7.6	4	3.4	0.9	2.7	0.5	0	0	0	0	33.4
2011	303	300	346	363	335	317	267	354	335	289	329	312	3851
2011	229	111	192	0	0	0	192	178	203	180	195	169	1648
2010	9.4	8	10.5	7.6	5	5	6.7	3.9	10.1	4.6	6	3.9	80.7
2010	191	197	261	392	298	241	251	302	216	159	321	327	3157
2010	250	159	227	182	205	205	302	159	227	184	135	161	2396
2009	0	0	0	0	0	0	0	20	11.5	7.7	4.9	5.9	50
2009	386	377	459	311	303	312	265	24	155	141	202	184	3120
2009	0	0	0	0	0	0	0	116	330	295	239	216	1196
2008	319	323	407	298	362	328	345	398	275	345	345	359	4103
2007	0	0	0	0	286	265	293	268	232	260	246	294	2143

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
5.7mi, 46:23 Run - General 1) 1mi - 7:58(7:58/mi) 133/155bpm [1060b/mi] 109cal 2) 1mi - 7:35(7:35/mi) 146/161bpm [1108b/mi] 110cal 3) 1mi - 7:41(7:41/mi) 155/164bpm [1190b/mi] 112cal 4) 1mi - 8:26(8:26/mi) 156/161bpm [1315b/mi] 119cal 5) 1mi - 8:46(8:46/mi) 158/162bpm [1386b/mi] 125cal 6) 0.71mi - 5:57(8:23/mi) 159/165bpm [1333b/mi] 86cal Add a comment	6.8mi, 46:57 Run - General 1) 1mi - 7:14(7:14/mi) 121/141bpm [875b/mi] 104cal 2) 1mi - 6:59(6:59/mi) 135/142bpm [943b/mi] 106cal 3) 1mi - 6:59(6:59/mi) 133/139bpm [928b/mi] 102cal 4) 1mi - 6:44(6:44/mi) 136/146bpm [916b/mi] 105cal 5) 1mi - 6:54(6:54/mi) 145/154bpm [1001b/mi] 112cal 6) 1mi - 7:03(7:03/mi) 153/163bpm [1079b/mi] 115cal 7) 0.75mi - 5:04(6:47/mi) 157/166bpm [1065b/mi] 85cal Add a comment	1.6mi, 11:36 Run - General 1) 1mi - 7:22(7:22/mi) 140/158bpm [1032b/mi] 114cal 2) 0.57mi - 4:13(7:28/mi) 154/161bpm [1151b/mi] 66cal Add a comment 3.1mi, 17:00 Run - Tempo 1) 1mi - 5:26(5:26/mi) 129/146bpm [701b/mi] 95cal 2) 1mi - 5:29(5:29/mi) 150/160bpm [822b/mi] 104cal 3) 1mi - 5:29(5:29/mi) 156/162bpm [854b/mi] 103cal 4) 0.12mi - 37(5:16/mi) 157/158bpm [827b/mi] 12cal Add a comment 1.8mi, 12:53 Run - General 1) 1mi - 7:19(7:19/mi) 115/130bpm [842b/mi] 103cal 2) 0.78mi - 5:34(7:08/mi) 130/135bpm [928b/mi] 88cal Add a comment	10.4mi, 1:12:41 Run - General 1) 1mi - 7:17(7:17/mi) 112/131bpm [816b/mi] 100cal 2) 1mi - 6:56(6:56/mi) 129/137bpm [894b/mi] 107cal 3) 1mi - 6:54(6:54/mi) 125/135bpm [863b/mi] 94cal 4) 1mi - 6:49(6:49/mi) 126/139bpm [858b/mi] 93cal 5) 1mi - 6:51(6:51/mi) 135/140bpm [926b/mi] 107cal 6) 1mi - 6:46(6:46/mi) 136/145bpm [920b/mi] 106cal 7) 1mi - 6:55(6:55/mi) 146/159bpm [1009b/mi] 111cal 8) 1mi - 6:56(6:56/mi) 156/164bpm [1082b/mi] 111cal 9) 1mi - 7:05(7:05/mi) 160/175bpm [1133b/mi] 120cal 10) 1mi - 7:09(7:09/mi) 165/171bpm [1179b/mi] 117cal 11) 0.43mi - 3:03(7:05/mi) 164/170bpm [1163b/mi] 48cal Add a comment	5.8mi, 45:12 Run - General 1) 1mi - 7:52(7:52/mi) 138/152bpm [1085b/mi] 108cal 2) 1mi - 7:32(7:32/mi) 154/160bpm [1161b/mi] 109cal 3) 1mi - 7:25(7:25/mi) 157/165bpm [1164b/mi] 113cal 4) 1mi - 8:03(8:03/mi) 159/165bpm [1280b/mi] 119cal 5) 1mi - 8:12(8:12/mi) 160/167bpm [1312b/mi] 122cal 6) 0.77mi - 6:07(7:54/mi) 163/169bpm [1288b/mi] 92cal Add a comment	10.3mi, 1:18:15 Run - General 1) 1mi - 7:38(7:38/mi) 119/133bpm [908b/mi] 107cal 2) 1mi - 7:27(7:27/mi) 139/150bpm [1035b/mi] 114cal 3) 1mi - 7:04(7:04/mi) 146/159bpm [1031b/mi] 106cal 4) 1mi - 7:06(7:06/mi) 137/146bpm [974b/mi] 103cal 5) 1mi - 7:18(7:18/mi) 137/147bpm [1000b/mi] 105cal 6) 1mi - 7:30(7:30/mi) 144/150bpm [1080b/mi] 115cal 7) 1mi - 7:42(7:42/mi) 148/153bpm [1139b/mi] 111cal 8) 1mi - 7:52(7:52/mi) 150/158bpm [1180b/mi] 115cal 9) 1mi - 8:05(8:05/mi) 156/162bpm [1261b/mi] 119cal 10) 1mi - 8:11(8:11/mi) 157/162bpm [1284b/mi] 120cal 11) 0.29mi - 2:23(8:05/mi) 160/164bpm [1292b/mi] 33cal Add a comment	2.1mi, 17:54 Run - General 1) 1mi - 8:19(8:19/mi) 151/168bpm [1257b/mi] 116cal 2) 1mi - 8:47(8:47/mi) 163/169bpm [1431b/mi] 130cal 3) 0.1mi - 48(7:39/mi) 161/164bpm [1231b/mi] 12cal Add a comment 3.1mi, 15:13 Run - Intervals 1) 1mi - 4:54(4:54/mi) 153/171bpm [750b/mi] 94cal 2) 1mi - 4:56(4:56/mi) 170/179bpm [839b/mi] 98cal 3) 1mi - 4:52(4:52/mi) 163/172bpm [794b/mi] 95cal 4) 0.12mi - 30(4:21/mi) 147/150bpm [639b/mi] 9cal Add a comment 2mi, 14:53 Run - General 1) 1mi - 7:33(7:33/mi) 123/145bpm [929b/mi] 98cal 2) 1mi - 7:15(7:15/mi) 152/160bpm [1102b/mi] 105cal 3) 0.01mi - 5(7:19/mi) 157/158bpm [1148b/mi] 1cal 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
5.8mi, 46:52 Run - General 1) 1mi - 8:20(8:20/mi) 146/161bpm [1217b/mi] 114cal 2) 1mi - 7:55(7:55/mi) 160/165bpm [1265b/mi] 118cal 3) 1mi - 7:42(7:42/mi) 163/171bpm [1254b/mi] 116cal 4) 1mi - 8:12(8:12/mi) 164/171bpm [1346b/mi] 123cal 5) 1mi - 8:16(8:16/mi) 166/172bpm [1373b/mi] 126cal 6) 0.81mi - 6:27(7:59/mi) 174/181bpm [1390b/mi] 105cal Add a comment	7.5mi, 52:24 Run - General 1) 1mi - 7:42(7:42/mi) 117/130bpm [901b/mi] 103cal 2) 1mi - 6:49(6:49/mi) 134/142bpm [913b/mi] 113cal 3) 1mi - 6:46(6:46/mi) 137/145bpm [926b/mi] 105cal 4) 1mi - 6:45(6:45/mi) 139/148bpm [937b/mi] 104cal 5) 1mi - 7:00(7:00/mi) 147/153bpm [1028b/mi] 111cal 6) 1mi - 7:11(7:11/mi) 149/159bpm [1071b/mi] 114cal 7) 1mi - 6:54(6:54/mi) 158/167bpm [1091b/mi] 117cal 8) 0.47mi - 3:19(7:01/mi) 158/166bpm [1108b/mi] 52cal Add a comment	2.3mi, 17:42 Run - General 1) 1mi - 7:52(7:52/mi) 161/167bpm [1268b/mi] 121cal 2) 1mi - 7:47(7:47/mi) 157/165bpm [1221b/mi] 115cal 3) 0.26mi - 2:03(7:48/mi) 161/166bpm [1255b/mi] 29cal Add a comment 4mi, 22:55 Run - General 1) 1mi - 5:26(5:26/mi) 163/177bpm [887b/mi] 94cal 2) 1mi - 5:36(5:36/mi) 172/178bpm [965b/mi] 104cal 3) 1mi - 5:43(5:43/mi) 169/175bpm [966b/mi] 104cal 4) 1mi - 6:08(6:08/mi) 169/175bpm [1036b/mi] 110cal 5) 0.01mi - 2(4:20/mi) 171/171bpm [740b/mi] 1cal Add a comment 1.5mi, 11:18 Run - General 1) 1mi - 7:28(7:28/mi) 149/170bpm [1112b/mi] 107cal 2) 0.53mi - 3:50(7:16/mi) 165/171bpm [1199b/mi] 59cal Add a comment	10.8mi, 1:16:38 Run - General 1) 1mi - 7:25(7:25/mi) 126/145bpm [934b/mi] 106cal 2) 1mi - 7:03(7:03/mi) 142/152bpm [1002b/mi] 109cal 3) 1mi - 6:53(6:53/mi) 126/138bpm [867b/mi] 100cal 4) 1mi - 6:47(6:47/mi) 124/134bpm [841b/mi] 96cal 5) 1mi - 6:53(6:53/mi) 127/134bpm [874b/mi] 113cal 6) 1mi - 7:02(7:02/mi) 132/140bpm [929b/mi] 108cal 7) 1mi - 7:10(7:10/mi) 133/146bpm [954b/mi] 114cal 8) 1mi - 7:07(7:07/mi) 137/147bpm [974b/mi] 112cal 9) 1mi - 7:28(7:28/mi) 137/143bpm [1023b/mi] 120cal 10) 1mi - 7:11(7:11/mi) 145/154bpm [1042b/mi] 114cal 11) 0.76mi - 5:39(7:28/mi) 134/154bpm [1000b/mi] 80cal Add a comment	-	10.3mi, 1:19:53 Run - General 1) 1mi - 7:46(7:46/mi) 130/149bpm [1009b/mi] 108cal 2) 1mi - 7:34(7:34/mi) 151/157bpm [1143b/mi] 117cal 3) 1mi - 7:23(7:23/mi) 162/171bpm [1196b/mi] 110cal 4) 1mi - 7:21(7:21/mi) 165/170bpm [1214b/mi] 114cal 5) 1mi - 7:37(7:37/mi) 167/174bpm [1271b/mi] 120cal 6) 1mi - 7:50(7:50/mi) 168/172bpm [1316b/mi] 120cal 7) 1mi - 7:47(7:47/mi) 167/174bpm [1301b/mi] 120cal 8) 1mi - 7:58(7:58/mi) 166/172bpm [1321b/mi] 121cal 9) 1mi - 8:07(8:07/mi) 173/181bpm [1404b/mi] 135cal 10) 1mi - 8:16(8:16/mi) 175/185bpm [1447b/mi] 144cal 11) 0.28mi - 2:14(7:53/mi) 181/188bpm [1427b/mi] 43cal Add a comment	1.7mi, 12:58 Run - General 1) 1mi - 7:14(7:14/mi) 144/158bpm [1040b/mi] 110cal 2) 0.69mi - 5:44(8:20/mi) 151/157bpm [1257b/mi] 86cal Add a comment 3.1mi, 15:52 Run - Intervals 1) 1mi - 4:57(4:57/mi) 120/147bpm [593b/mi] 79cal 2) 1mi - 5:05(5:05/mi) 137/156bpm [697b/mi] 92cal 3) 1mi - 5:16(5:16/mi) 134/153bpm [705b/mi] 93cal 4) 0.11mi - 35(5:03/mi) 141/145bpm [711b/mi] 12cal Add a comment 1.9mi, 14:01 Run - General 1) 1mi - 7:27(7:27/mi) 120/134bpm [895b/mi] 99cal 2) 0.94mi - 6:33(6:57/mi) 123/136bpm [856b/mi] 89cal 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
8.6mi, 1:05:29 Run - General 1) 1mi - 7:34(7:34/mi) 139/154bpm [1052b/mi] 108cal 2) 1mi - 7:02(7:02/mi) 154/162bpm [1083b/mi] 108cal 3) 1mi - 7:07(7:07/mi) 157/165bpm [1118b/mi] 102cal 4) 1mi - 7:26(7:26/mi) 160/167bpm [1188b/mi] 110cal 5) 1mi - 7:35(7:35/mi) 165/175bpm [1252b/mi] 115cal 6) 1mi - 7:41(7:41/mi) 163/171bpm [1251b/mi] 115cal 7) 1mi - 7:56(7:56/mi) 162/166bpm [1284b/mi] 121cal 8) 1mi - 8:05(8:05/mi) 164/171bpm [1325b/mi] 123cal 9) 0.63mi - 5:04(8:04/mi) 163/168bpm [1314b/mi] 75cal Add a comment	6.7mi, 47:53 Run - General 1) 1mi - 7:25(7:25/mi) 152/169bpm [1127b/mi] 109cal 2) 1mi - 6:57(6:57/mi) 167/174bpm [1160b/mi] 110cal 3) 1mi - 7:09(7:09/mi) 168/174bpm [1201b/mi] 114cal 4) 1mi - 7:10(7:10/mi) 167/172bpm [1196b/mi] 117cal 5) 1mi - 7:13(7:13/mi) 164/171bpm [1183b/mi] 118cal 6) 1mi - 7:23(7:23/mi) 164/172bpm [1210b/mi] 115cal 7) 0.65mi - 4:38(7:06/mi) 164/169bpm [1164b/mi] 77cal Add a comment	1.6mi, 11:29 Run - General 1) 1mi - 7:00(7:00/mi) 148/165bpm [1036b/mi] 109cal 2) 0.63mi - 4:29(7:10/mi) 163/171bpm [1167b/mi] 75cal Add a comment 4mi, 22:34 Run - Tempo 1) 1mi - 5:37(5:37/mi) 159/175bpm [893b/mi] 101cal 2) 1mi - 5:34(5:34/mi) 173/179bpm [962b/mi] 104cal 3) 1mi - 5:39(5:39/mi) 175/180bpm [988b/mi] 105cal 4) 1mi - 5:43(5:43/mi) 173/179bpm [989b/mi] 106cal 5) 0.01mi - 2(4:32/mi) 169/169bpm [767b/mi] 1cal Add a comment 1.9mi, 13:52 Run - General 1) 1mi - 7:17(7:17/mi) 145/159bpm [1056b/mi] 110cal 2) 0.86mi - 6:35(7:38/mi) 161/168bpm [1228b/mi] 107cal Add a comment	10.8mi, 1:19:02 Run - General 1) 1mi - 7:30(7:30/mi) 117/131bpm [878b/mi] 104cal 2) 1mi - 7:09(7:09/mi) 135/144bpm [964b/mi] 110cal 3) 1mi - 6:43(6:43/mi) 127/136bpm [853b/mi] 95cal 4) 1mi - 7:01(7:01/mi) 141/151bpm [988b/mi] 107cal 5) 1mi - 7:00(7:00/mi) 151/159bpm [1057b/mi] 105cal 6) 1mi - 7:03(7:03/mi) 159/165bpm [1121b/mi] 112cal 7) 1mi - 7:12(7:12/mi) 161/166bpm [1159b/mi] 114cal 8) 1mi - 7:16(7:16/mi) 165/173bpm [1200b/mi] 112cal 9) 1mi - 7:40(7:40/mi) 163/170bpm [1250b/mi] 121cal 10) 1mi - 8:07(8:07/mi) 165/169bpm [1340b/mi] 124cal 11) 0.82mi - 6:21(7:45/mi) 162/168bpm [1254b/mi] 97cal Add a comment	-	9.8mi, 1:13:53 Run - General 1) 1mi - 7:46(7:46/mi) 123/140bpm [955b/mi] 107cal 2) 1mi - 7:26(7:26/mi) 142/158bpm [1055b/mi] 115cal 3) 1mi - 7:18(7:18/mi) 154/159bpm [1123b/mi] 109cal 4) 1mi - 7:27(7:27/mi) 156/162bpm [1162b/mi] 110cal 5) 1mi - 7:26(7:26/mi) 160/168bpm [1190b/mi] 108cal 6) 1mi - 7:36(7:36/mi) 161/169bpm [1223b/mi] 113cal 7) 1mi - 7:25(7:25/mi) 163/170bpm [1210b/mi] 118cal 8) 1mi - 7:38(7:38/mi) 164/172bpm [1251b/mi] 117cal 9) 1mi - 7:54(7:54/mi) 166/173bpm [1310b/mi] 125cal 10) 0.79mi - 5:58(7:31/mi) 172/181bpm [1292b/mi] 100cal Add a comment	2.1mi, 15:59 Run - General 1) 1mi - 8:04(8:04/mi) 144/159bpm [1162b/mi] 117cal 2) 1mi - 7:33(7:33/mi) 156/163bpm [1177b/mi] 120cal 3) 0.05mi - 22(7:48/mi) 156/158bpm [1216b/mi] 6cal Add a comment 3.5mi, 18:11 Run - Intervals 1) 1mi - 5:14(5:14/mi) 150/162bpm [785b/mi] 95cal 2) 1mi - 5:14(5:14/mi) 144/162bpm [753b/mi] 98cal 3) 1mi - 5:08(5:08/mi) 136/157bpm [697b/mi] 84cal 4) 0.51mi - 2:36(5:03/mi) 131/146bpm [662b/mi] 39cal Add a comment 1.8mi, 13:21 Run - General 1) 1mi - 7:31(7:31/mi) 130/149bpm [978b/mi] 106cal 2) 0.84mi - 5:50(6:59/mi) 148/154bpm [1033b/mi] 86cal 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
8.2mi, 59:01 Run - General 1) 1mi - 7:06(7:06/mi) 131/147bpm [930b/mi] 109cal 2) 1mi - 6:45(6:45/mi) 140/154bpm [946b/mi] 103cal 3) 1mi - 6:48(6:48/mi) 127/135bpm [865b/mi] 88cal 4) 1mi - 7:05(7:05/mi) 132/136bpm [936b/mi] 100cal 5) 1mi - 7:17(7:17/mi) 138/148bpm [1005b/mi] 109cal 6) 1mi - 7:29(7:29/mi) 142/148bpm [1062b/mi] 114cal 7) 1mi - 7:50(7:50/mi) 137/146bpm [1073b/mi] 110cal 8) 1mi - 7:19(7:19/mi) 137/141bpm [1002b/mi] 101cal 9) 0.19mi - 1:21(7:04/mi) 134/141bpm [948b/mi] 20cal Add a comment	2mi, 15:00 Run - General Add a comment 4.9mi, 34:37 Run - General 1) 1mi - 7:10(7:10/mi) 121/132bpm [866b/mi] 103cal 2) 1mi - 6:51(6:51/mi) 135/143bpm [925b/mi] 105cal 3) 1mi - 7:07(7:07/mi) 144/150bpm [1026b/mi] 114cal 4) 1mi - 7:21(7:21/mi) 146/156bpm [1073b/mi] 120cal 5) 0.87mi - 6:09(7:06/mi) 151/162bpm [1072b/mi] 102cal Add a comment	1.8mi, 13:07 Run - General 1) 1mi - 7:14(7:14/mi) 143/165bpm [1035b/mi] 112cal 2) 0.82mi - 5:52(7:12/mi) 158/164bpm [1138b/mi] 93cal Add a comment 4mi, 21:55 Run - Tempo 1) 1mi - 5:29(5:29/mi) 135/154bpm [741b/mi] 98cal 2) 1mi - 5:28(5:28/mi) 157/164bpm [859b/mi] 102cal 3) 1mi - 5:28(5:28/mi) 157/164bpm [859b/mi] 105cal 4) 1mi - 5:26(5:26/mi) 161/168bpm [875b/mi] 103cal 5) 0.01mi - 2(5:29/mi) 158/158bpm [868b/mi] 1cal Add a comment 2.1mi, 14:27 Run - General 1) 1mi - 6:59(6:59/mi) 120/138bpm [837b/mi] 104cal 2) 1mi - 6:49(6:49/mi) 137/143bpm [933b/mi] 114cal 3) 0.09mi - 39(7:01/mi) 135/140bpm [947b/mi] 11cal Add a comment	10.5mi, 1:16:12 Run - General 1) 1mi - 7:43(7:43/mi) 125/146bpm [966b/mi] 107cal 2) 1mi - 7:10(7:10/mi) 151/161bpm [1081b/mi] 115cal 3) 1mi - 7:07(7:07/mi) 154/163bpm [1095b/mi] 110cal 4) 1mi - 6:59(6:59/mi) 157/167bpm [1095b/mi] 106cal 5) 1mi - 6:57(6:57/mi) 163/172bpm [1133b/mi] 110cal 6) 1mi - 7:06(7:06/mi) 165/178bpm [1172b/mi] 114cal 7) 1mi - 7:07(7:07/mi) 166/172bpm [1181b/mi] 115cal 8) 1mi - 7:08(7:08/mi) 165/172bpm [1177b/mi] 114cal 9) 1mi - 7:48(7:48/mi) 165/173bpm [1288b/mi] 125cal 10) 1mi - 7:35(7:35/mi) 162/173bpm [1230b/mi] 117cal 11) 0.49mi - 3:32(7:09/mi) 142/161bpm [1014b/mi] 48cal Add a comment	6.9mi, 49:24 Run - General 1) 1mi - 7:18(7:18/mi) 115/142bpm [840b/mi] 104cal 2) 1mi - 7:05(7:05/mi) 134/144bpm [949b/mi] 101cal 3) 1mi - 6:53(6:53/mi) 148/161bpm [1020b/mi] 101cal 4) 1mi - 7:20(7:20/mi) 155/162bpm [1137b/mi] 120cal 5) 1mi - 7:26(7:26/mi) 159/166bpm [1183b/mi] 117cal 6) 1mi - 7:08(7:09/mi) 162/168bpm [1157b/mi] 112cal 7) 0.9mi - 6:12(6:55/mi) 138/163bpm [954b/mi] 89cal Add a comment	7.5mi, 54:54 Run - General 1) 1mi - 7:20(7:20/mi) 153/164bpm [1123b/mi] 109cal 2) 1mi - 6:56(6:56/mi) 167/175bpm [1158b/mi] 112cal 3) 1mi - 6:55(6:55/mi) 169/175bpm [1170b/mi] 110cal 4) 1mi - 7:06(7:06/mi) 168/174bpm [1193b/mi] 113cal 5) 1mi - 7:17(7:17/mi) 169/175bpm [1230b/mi] 116cal 6) 1mi - 7:41(7:41/mi) 169/176bpm [1298b/mi] 124cal 7) 1mi - 7:51(7:51/mi) 167/173bpm [1310b/mi] 122cal 8) 0.51mi - 3:47(7:27/mi) 163/166bpm [1213b/mi] 60cal Add a comment	-

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