SeanMc

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Recent Training
8th May	Recovery Run	3mi	30:00
7th May	Recovery Run	2mi	22:00
5th May	Race	26.5mi	5:04:45
2nd May	General	3.1mi	21:29
1st May	Marathon Pace	3.1mi	32:29

12 Month Benchmarks	Run
Mile	6:05
5k	19:40
5mi	32:45
10k	40:42
10mi	1:06:56
Half	1:37:38
20mi	2:29:00
Mara	3:16:00
50k	6:14:45

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Buddies (4)

Followers (2)

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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	5	18:59 81.50		19:32 80.56	20:12 78.57		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
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	38	0	0	0	0	0	0	0	486
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

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
-	22mi, 4:23:07 Run - Long Run 1) 1mi - 11:00(11:00/mi) 112/119bpm [1231b/mi] 102cal 5.46/7.18mph 2) 1mi - 10:58(10:58/mi) 102/116bpm [1118b/mi] 73cal 5.47/5.8mph 3) 1mi - 11:13(11:13/mi) 98/117bpm [1099b/mi] 58cal 5.35/6.05mph 4) 1mi - 11:04(11:04/mi) 100/115bpm [1107b/mi] 59cal 5.42/5.82mph 5) 1mi - 11:02(11:02/mi) 99/113bpm [1092b/mi] 56cal 5.44/5.95mph 6) 1mi - 10:54(10:54/mi) 99/111bpm [1079b/mi] 53cal 5.51/5.76mph 7) 1mi - 15:52(15:52/mi) 102/122bpm [1619b/mi] 91cal 3.78/5.99mph 8) 1mi - 11:00(11:00/mi) 102/120bpm [1123b/mi] 58cal 5.45/5.95mph 9) 1mi - 10:41(10:41/mi) 103/115bpm [1100b/mi] 58cal 5.62/9.18mph 10) 1mi - 10:58(10:58/mi) 101/110bpm [1108b/mi] 52cal 5.47/5.95mph 11) 1mi - 11:06(11:06/mi) 103/121bpm [1143b/mi] 58cal 5.41/5.87mph 12) 1mi - 10:58(10:58/mi) 102/120bpm [1118b/mi] 53cal 5.47/5.7mph 13) 1mi - 15:03(15:03/mi) 96/118bpm [1445b/mi] 64cal 3.99/6.91mph 14) 1mi - 10:21(10:21/mi) 107/129bpm [1108b/mi] 65cal 5.79/10.96mph 15) 1mi - 11:14(11:14/mi) 106/113bpm [1190b/mi] 64cal 5.34/5.78mph 16) 1mi - 13:04(13:04/mi) 105/118bpm [1372b/mi] 71cal 4.59/6.37mph 17) 1mi - 11:16(11:16/mi) 104/121bpm [1172b/mi] 57cal 5.32/6.78mph 18) 1mi - 11:59(11:59/mi) 102/117bpm [1223b/mi] 56cal 5.01/6.32mph 19) 1mi - 17:19(17:19/mi) 94/118bpm [1628b/mi] 67cal 3.47/6.05mph 20) 1mi - 12:01(12:01/mi) 103/130bpm [1238b/mi] 67cal 4.99/6.05mph 21) 1mi - 11:59(11:59/mi) 105/119bpm [1258b/mi] 70cal 5.01/5.85mph 22) 1mi - 12:03(12:03/mi) 105/114bpm [1266b/mi] 68cal 4.98/6.53mph 23) 0mi - 2(8:14/mi) 103/103bpm [849b/mi] 7.28/5.2mph Fabulous 22m run with Becky and Steven and mum wand Hari with us al the way. Thanks mum for your help, Love never ends xxx Add a comment	4.2mi, 40:00 Run - Recovery Run new 4.2 through the park Add a comment	-	10.1mi, 1:15:32 Run - Medium Long Run 1) 1mi - 7:23(7:23/mi) 178/186bpm [1315b/mi] 114cal 8.12/10.16mph 2) 1mi - 7:32(7:32/mi) 182/187bpm [1370b/mi] 118cal 7.97/8.5mph 3) 1mi - 7:22(7:22/mi) 187/194bpm [1379b/mi] 116cal 8.14/8.52mph 4) 1mi - 7:25(7:25/mi) 193/197bpm [1431b/mi] 116cal 8.09/8.64mph 5) 1mi - 7:29(7:29/mi) 195/202bpm [1460b/mi] 118cal 8.01/8.62mph 6) 1mi - 7:34(7:34/mi) 196/200bpm [1484b/mi] 119cal 7.93/8.6mph 7) 1mi - 7:23(7:23/mi) 196/202bpm [1446b/mi] 116cal 8.13/8.56mph 8) 1mi - 7:35(7:35/mi) 197/202bpm [1495b/mi] 119cal 7.91/8.45mph 9) 1mi - 7:37(7:37/mi) 197/202bpm [1500b/mi] 120cal 7.88/8.29mph 10) 1mi - 7:40(7:40/mi) 195/200bpm [1494b/mi] 120cal 7.83/8.2mph 11) 0.07mi - 32(7:12/mi) 194/196bpm [1396b/mi] 8cal 8.33/8.1mph lovely steady run, but hard after the 22 at weekend. Thanks for your help Mum xxx Love never ends xxx Add a comment	3.1mi, 21:29 Run - Treadmill 4;43, 4:25, 4:15, 4:06, 4:00 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
-	-	1mi, 10:00 Run - Warm Up Add a comment 1.9mi, 11:39 Run - Race Pace 1) 1mi - 6:23(6:23/mi) 162/190bpm [1035b/mi] 95cal 9.39/9.71mph 2) 0.87mi - 5:16(6:03/mi) 193/202bpm [1167b/mi] 82cal 9.92/10.96mph Steven pased for 2.2k, then I took over, billiant run, felt great Thanks mum xxx Love never ends xxx Add a comment	-	10.1mi, 1:12:55 Run - Medium Long Run 1) 1mi - 7:20(7:20/mi) 147/188bpm [1079b/mi] 93cal 8.18/10.73mph 2) 1mi - 7:16(7:16/mi) 187/191bpm [1360b/mi] 113cal 8.25/8.89mph 3) 1mi - 7:17(7:17/mi) 188/194bpm [1370b/mi] 113cal 8.23/8.89mph 4) 1mi - 7:21(7:21/mi) 190/195bpm [1395b/mi] 114cal 8.17/8.85mph 5) 1mi - 7:18(7:18/mi) 192/196bpm [1401b/mi] 113cal 8.22/8.75mph 6) 1mi - 7:12(7:12/mi) 192/197bpm [1382b/mi] 112cal 8.33/9.02mph 7) 1mi - 7:04(7:04/mi) 192/195bpm [1358b/mi] 110cal 8.48/9.14mph 8) 1mi - 7:07(7:07/mi) 192/196bpm [1365b/mi] 110cal 8.44/8.87mph 9) 1mi - 7:17(7:17/mi) 191/195bpm [1390b/mi] 113cal 8.24/8.52mph 10) 1mi - 7:16(7:16/mi) 192/196bpm [1397b/mi] 113cal 8.25/8.62mph 11) 0.07mi - 27(6:41/mi) 194/196bpm [1295b/mi] 7cal 8.99/8.66mph very very happy, thanks mum xxx Add a comment	1.9mi, 12:02 Run - Treadmill started at 15, finished at 16.9 but took 20 secs to get there , 4:17, 3:58, 3:46 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
-	8mi, 1:24:01 Run - Medium Long Run 1) 1mi - 10:41(10:41/mi) 145/161bpm [1550b/mi] 134cal 5.61/7.18mph 2) 1mi - 10:43(10:43/mi) 178/197bpm [1908b/mi] 166cal 5.6/5.97mph 3) 1mi - 10:26(10:26/mi) 189/196bpm [1972b/mi] 162cal 5.75/5.87mph 4) 1mi - 10:27(10:27/mi) 191/205bpm [1995b/mi] 162cal 5.75/6.03mph 5) 1mi - 10:18(10:18/mi) 198/203bpm [2041b/mi] 160cal 5.82/6.03mph 6) 1mi - 10:29(10:29/mi) 195/203bpm [2045b/mi] 163cal 5.72/6.07mph 7) 1mi - 10:26(10:26/mi) 196/208bpm [2045b/mi] 162cal 5.75/6.03mph 8) 1mi - 10:19(10:19/mi) 200/208bpm [2065b/mi] 160cal 5.81/6.18mph 9) 0.02mi - 11(10:18/mi) 204/205bpm [2103b/mi] 2cal 5.82/6.03mph last "long" with Becky Roll on Belfast Add a comment	4.2mi, 40:00 Run - Recovery Run Surgery recovery run Add a comment	3.1mi, 21:28 Run - Marathon Pace 1) 1mi - 6:44(6:44/mi) 134/143bpm [902b/mi] 75cal 8.91/11.35mph 2) 1mi - 6:56(6:56/mi) 138/143bpm [957b/mi] 80cal 8.65/8.89mph 3) 1mi - 6:52(6:52/mi) 140/146bpm [962b/mi] 80cal 8.74/9.23mph 4) 0.13mi - 56(7:02/mi) 140/141bpm [984b/mi] 10cal 8.54/8.58mph nice pre bleffast run with Steven thanks mum for appearing at the end Love never ends xxx Add a comment	-	3.1mi, 32:29 Run - Marathon Pace 1) 1mi - 10:15(10:15/mi) 112/121bpm [1148b/mi] 93cal 5.85/6.99mph 2) 1mi - 10:42(10:42/mi) 96/124bpm [1027b/mi] 56cal 5.61/5.97mph 3) 1mi - 10:36(10:36/mi) 98/139bpm [1040b/mi] 58cal 5.66/6.05mph 4) 0.09mi - 56(10:53/mi) 100/101bpm [1088b/mi] 5cal 5.51/5.95mph Last run with Becky before Belfast. Add a comment	3.1mi, 21:29 Run - General 1) 1mi - 6:55(6:55/mi) 140/156bpm [968b/mi] 82cal 8.68/11.31mph 2) 1mi - 6:54(6:54/mi) 133/137bpm [919b/mi] 78cal 8.69/9.18mph 3) 1mi - 6:51(6:51/mi) 135/139bpm [924b/mi] 79cal 8.76/9.14mph 4) 0.12mi - 49(7:03/mi) 133/134bpm [937b/mi] 9cal 8.52/8.6mph 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
-	-	26.5mi, 5:04:45 Run - Race 1) 1mi - 10:19(10:19/mi) 137/162bpm [1413b/mi] 123cal 5.82/6.89mph 2) 1mi - 10:17(10:17/mi) 151/178bpm [1552b/mi] 139cal 5.84/6.1mph 3) 1mi - 10:31(10:31/mi) 135/159bpm [1420b/mi] 99cal 5.71/6.1mph 4) 1mi - 10:47(10:47/mi) 108/118bpm [1164b/mi] 32cal 5.57/5.93mph 5) 1mi - 10:24(10:24/mi) 107/113bpm [1112b/mi] 33cal 5.77/6.16mph 6) 1mi - 10:51(10:51/mi) 109/119bpm [1182b/mi] 46cal 5.53/6.85mph 7) 1mi - 10:04(10:04/mi) 110/116bpm [1106b/mi] 46cal 5.97/6.32mph 8) 1mi - 10:38(10:38/mi) 111/118bpm [1180b/mi] 51cal 5.64/6.22mph 9) 1mi - 11:56(11:56/mi) 108/125bpm [1289b/mi] 55cal 5.03/7.81mph 10) 1mi - 11:00(11:00/mi) 111/118bpm [1220b/mi] 58cal 5.46/8.89mph 11) 1mi - 10:56(10:56/mi) 108/117bpm [1181b/mi] 49cal 5.49/6.74mph 12) 1mi - 12:11(12:11/mi) 110/120bpm [1339b/mi] 61cal 4.93/9.66mph 13) 1mi - 11:05(11:05/mi) 110/116bpm [1219b/mi] 56cal 5.41/6.2mph 14) 1mi - 11:05(11:05/mi) 113/128bpm [1252b/mi] 66cal 5.42/6.32mph 15) 1mi - 11:56(11:56/mi) 112/123bpm [1337b/mi] 67cal 5.02/7.31mph 16) 1mi - 10:22(10:22/mi) 120/125bpm [1245b/mi] 84cal 5.78/7.51mph 17) 1mi - 12:35(12:35/mi) 115/122bpm [1448b/mi] 80cal 4.76/6.72mph 18) 1mi - 11:28(11:28/mi) 114/124bpm [1307b/mi] 67cal 5.23/7.01mph 19) 1mi - 14:13(14:13/mi) 109/127bpm [1549b/mi] 62cal 4.22/6.01mph 20) 1mi - 11:03(11:03/mi) 114/121bpm [1260b/mi] 62cal 5.43/5.82mph 21) 1mi - 11:49(11:49/mi) 111/122bpm [1312b/mi] 59cal 5.08/6.12mph 22) 1mi - 11:54(11:54/mi) 109/123bpm [1297b/mi] 60cal 5.04/7.62mph 23) 1mi - 13:23(13:23/mi) 112/125bpm [1500b/mi] 81cal 4.48/6.47mph 24) 1mi - 13:21(13:21/mi) 110/125bpm [1469b/mi] 69cal 4.49/6.16mph 25) 1mi - 12:43(12:43/mi) 114/131bpm [1449b/mi] 83cal 4.72/5.85mph 26) 1mi - 12:22(12:22/mi) 116/125bpm [1434b/mi] 83cal 4.85/5.82mph 27) 0.48mi - 5:34(11:39/mi) 123/132bpm [1433b/mi] 49cal 5.15/6.16mph Fabulous marathon with Becky and Steven. Love never ends xxx Add a comment	-	2mi, 22:00 Run - Recovery Run middle gates loop with Becky Add a comment	3mi, 30:00 Run - Recovery Run 3 mile surgery loop recovery with Becky Add a comment	-

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