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
12th Jan	General	9.1mi	1:40:59
5th Jan	General	9mi	1:40:03
4th Jan	General	4.3mi	46:37
2nd Jan	General	3.9mi	35:40
30th Dec	General	14.4mi	1:10:48

12 Month Benchmarks	Run	Bike
Mile	7:55	2:28
5k	25:30	10:37
5mi	43:12	17:43
10k	53:52	22:22
10mi	1:27:03	39:31
Half	1:55:05	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
2025	26	0	0	0	0	0	0	0	0	0	0	0	26
2024	45	38	16	41	39	52	98	60	36	51	51	51	578
2024	12	14	49	63	49	40	23	0	74	0	0	14	339
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

Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24
-	4mi, 36:28 Run - General Whizzed along with B - although bit puffed in last half mile.... Actually run in sunshine, although very puddly after a night of heavy rain. 1) 1mi - 10:07(10:07/mi) 132/152bpm [1335b/mi] 106cal 5.93/6.7mph 2) 1mi - 8:53(8:53/mi) 145/156bpm [1289b/mi] 105cal 6.75/7.03mph 3) 1mi - 8:38(8:38/mi) 145/156bpm [1252b/mi] 99cal 6.95/7.26mph 4) 1mi - 8:48(8:48/mi) 160/171bpm [1408b/mi] 115cal 6.82/7.24mph 5) 0mi - 2(6:02/mi) 171/171bpm [1033b/mi] 9.93/6.93mph Add a comment	-	3.9mi, 44:19 Run - General No newbies today so went with main group. Got round just before the dreak weather set in again... 1) 1mi - 11:28(11:28/mi) 129/146bpm [1479b/mi] 119cal 5.23/5.66mph 2) 1mi - 11:20(11:20/mi) 127/136bpm [1439b/mi] 104cal 5.3/5.66mph 3) 1mi - 11:31(11:31/mi) 133/145bpm [1532b/mi] 111cal 5.21/5.89mph 4) 0.75mi - 8:36(11:31/mi) 134/145bpm [1543b/mi] 82cal 5.21/5.93mph 5) 0.1mi - 1:24(13:27/mi) 140/148bpm [1882b/mi] 15cal 4.46/5.51mph Add a comment	9mi, 1:32:35 Run - General Some time since we did this route this way round. With E & B. A stormy one! Occasional bursts of hail and fierce headwinds coming out of Burtonwood. 1) 1mi - 10:32(10:32/mi) 140/152bpm [1475b/mi] 124cal 5.69/6.37mph 2) 1mi - 10:09(10:09/mi) 156/170bpm [1583b/mi] 131cal 5.91/6.74mph 3) 1mi - 10:21(10:21/mi) 162/178bpm [1678b/mi] 140cal 5.79/6.64mph 4) 1mi - 9:59(9:59/mi) 165/178bpm [1648b/mi] 137cal 6.01/6.74mph 5) 1mi - 9:56(9:56/mi) 166/173bpm [1650b/mi] 137cal 6.04/6.53mph 6) 1mi - 10:09(10:09/mi) 167/184bpm [1694b/mi] 140cal 5.91/6.85mph 7) 1mi - 10:42(10:42/mi) 168/182bpm [1797b/mi] 150cal 5.61/7.03mph 8) 1mi - 10:37(10:37/mi) 168/181bpm [1783b/mi] 144cal 5.65/6.64mph 9) 0.97mi - 10:09(10:29/mi) 167/176bpm [1752b/mi] 136cal 5.72/6.49mph 22nd Dec 2024, 12:32pm Corrah wrote: It’s quite horrid up here. Sounds like challenging conditions for you too. Add a comment	-	-
Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31
-	3.8mi, 41:45 Run - General Pleasant Boxing Day outing - about 15 of us including Helen, Jo and Alan from Striders. Bonnie came as well and was much admired.... 1) 1mi - 11:23(11:23/mi) 124/132bpm [1411b/mi] 106cal 5.27/6.55mph 2) 1mi - 10:33(10:33/mi) 123/132bpm [1298b/mi] 87cal 5.69/6.32mph 3) 1mi - 10:48(10:48/mi) 128/139bpm [1382b/mi] 94cal 5.56/6.22mph 4) 0.81mi - 9:02(11:05/mi) 132/163bpm [1464b/mi] 81cal 5.41/6.16mph 26th Dec 2024, 3:02pm Corrah wrote: Good job 👍 Add a comment	-	4.2mi, 46:52 Run - General Another murky one - but good RR company. 1) 1mi - 12:08(12:08/mi) 118/137bpm [1432b/mi] 103cal 4.94/5.76mph 2) 1mi - 10:56(10:56/mi) 127/137bpm [1388b/mi] 101cal 5.49/5.99mph 3) 1mi - 11:31(11:31/mi) 121/127bpm [1394b/mi] 82cal 5.21/5.97mph 4) 1mi - 10:30(10:30/mi) 130/141bpm [1364b/mi] 92cal 5.72/6.53mph 5) 0.17mi - 1:48(10:24/mi) 128/132bpm [1331b/mi] 14cal 5.77/6.55mph Add a comment	7.7mi, 1:19:49 Run - General First glimpse of sunlight for a number of days so SV and many other stretches predictably busy - hence rather a stop-start bimble this morning. 1) 1mi - 10:46(10:46/mi) 120/143bpm [1291b/mi] 95cal 5.58/6.51mph 2) 1mi - 10:08(10:08/mi) 125/163bpm [1266b/mi] 90cal 5.92/6.85mph 3) 1mi - 10:12(10:12/mi) 136/152bpm [1387b/mi] 108cal 5.89/6.87mph 4) 1mi - 9:57(9:57/mi) 128/161bpm [1273b/mi] 80cal 6.03/7.18mph 5) 1mi - 10:18(10:18/mi) 131/150bpm [1350b/mi] 86cal 5.82/6.72mph 6) 1mi - 10:39(10:39/mi) 134/147bpm [1426b/mi] 93cal 5.64/6.64mph 7) 1mi - 10:45(10:45/mi) 140/155bpm [1506b/mi] 107cal 5.58/6.43mph 8) 0.67mi - 7:05(10:31/mi) 138/162bpm [1452b/mi] 62cal 5.7/6.49mph Add a comment	14.4mi, 1:10:48 Bike - General First ride since Floors Castle. Bit nippy but clear and bright (for once). 1) 5mi - 24:34(4:55/mi) 228cal 12.21/22.94mph 2) 5mi - 25:19(5:04/mi) 216cal 11.85/15.86mph 3) 4.35mi - 20:55(4:48/mi) 188cal 12.49/18.3mph Add a comment	-
Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7
-	3.9mi, 35:40 Run - General With E & B. Beautiful morning - some nasty ice patches underfoot though... 1) 1mi - 10:19(10:19/mi) 144/167bpm [1486b/mi] 125cal 5.82/6.85mph 2) 1mi - 8:31(8:31/mi) 155/163bpm [1319b/mi] 111cal 7.05/7.51mph 3) 1mi - 8:25(8:25/mi) 154/162bpm [1296b/mi] 108cal 7.13/7.68mph 4) 0.85mi - 8:25(9:54/mi) 147/158bpm [1456b/mi] 99cal 6.06/6.76mph Add a comment	-	4.3mi, 46:37 Run - General Good first RR turn-out of '25: c20 runners this morning 1) 1mi - 11:22(11:22/mi) 147/167bpm [1672b/mi] 143cal 5.27/6.28mph 2) 1mi - 10:27(10:27/mi) 161/169bpm [1683b/mi] 144cal 5.74/6.35mph 3) 1mi - 10:15(10:15/mi) 167/174bpm [1711b/mi] 146cal 5.85/6.59mph 4) 1mi - 10:42(10:42/mi) 167/172bpm [1786b/mi] 153cal 5.61/6.43mph 5) 0.34mi - 3:51(11:26/mi) 169/178bpm [1933b/mi] 55cal 5.24/5.49mph 4th Jan 2025, 1:35pm Corrah wrote: Excellent :) Add a comment	9mi, 1:40:03 Run - General Wintery slitherfest this morning with E! About 3" of snow overnight. Not too bad when we were able to run down the wheel-tracks on the roads - but tough going when we were confined to the snow/slush of the pavements... We both felt we'd had a good work-out. I also bade farewell to my 'trusty' 2019/20 Cheshire Ultra trail shoes - leaking, no grip, holes etc.... 1) 1mi - 11:49(11:49/mi) 115/130bpm [1359b/mi] 92cal 5.08/6.01mph 2) 1mi - 11:28(11:28/mi) 156/172bpm [1789b/mi] 143cal 5.23/5.95mph 3) 1mi - 11:07(11:07/mi) 163/175bpm [1811b/mi] 146cal 5.4/6.01mph 4) 1mi - 10:52(10:52/mi) 141/154bpm [1533b/mi] 103cal 5.52/6.49mph 5) 1mi - 10:18(10:18/mi) 144/153bpm [1482b/mi] 102cal 5.83/6.53mph 6) 1mi - 10:39(10:39/mi) 144/153bpm [1534b/mi] 103cal 5.63/6.47mph 7) 1mi - 11:04(11:04/mi) 140/149bpm [1549b/mi] 86cal 5.42/6.22mph 8) 1mi - 10:47(10:47/mi) 140/151bpm [1511b/mi] 76cal 5.56/6.1mph 9) 1mi - 11:56(11:56/mi) 139/149bpm [1659b/mi] 82cal 5.03/6.18mph 10) 0mi - 3(9:39/mi) 144/147bpm [1390b/mi] 6.22/5.91mph Add a comment	-	-
Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14
-	-	-	-	9.1mi, 1:40:59 Run - General With E & B. Now day 7 of the 'big freeze' here... I was able to get my feet into a pair of E's trail shoes and off we went...Fairly uneventful run, if tiring! Bonnie just loved all of it. 1) 1mi - 10:53(10:53/mi) 124/142bpm [1349b/mi] 99cal 5.51/6.16mph 2) 1mi - 10:33(10:33/mi) 125/137bpm [1320b/mi] 89cal 5.68/6.35mph 3) 1mi - 10:38(10:38/mi) 130/140bpm [1381b/mi] 94cal 5.65/6.28mph 4) 1mi - 10:45(10:45/mi) 138/150bpm [1484b/mi] 107cal 5.58/6.43mph 5) 1mi - 11:54(11:54/mi) 136/152bpm [1617b/mi] 109cal 5.04/6.24mph 6) 1mi - 11:13(11:13/mi) 135/144bpm [1514b/mi] 92cal 5.35/6.26mph 7) 1mi - 10:54(10:54/mi) 137/142bpm [1494b/mi] 92cal 5.5/6.16mph 8) 1mi - 11:24(11:24/mi) 141/167bpm [1607b/mi] 104cal 5.26/6.3mph 9) 1mi - 11:59(11:59/mi) 140/151bpm [1679b/mi] 103cal 5/6.43mph 10) 0.07mi - 46(11:22/mi) 143/146bpm [1625b/mi] 7cal 5.28/5.89mph Add a comment	-	-

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