Striderdan

Last on at 2pm, 18th May 2024

M55

Quarter Horse (67)

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About Me
Keen runner for about 15 years. Trying to avoid injury and keep my Mojo. Show More...

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My parkrun
Princes parkrun, Liverpool

Recent Training
19th May	General	8.1mi	1:09:43
18th May	parkrun	3.1mi	21:11
16th May	Treadmill	5.3mi	42:00
14th May	General	5mi	35:55
12th May	Trail Run	8.1mi	1:09:44

Planned Races
RUN MEDIA CITY 5K 10K	30th May
Great North Run	8th Sep
Conwy Half Marathon	17th Nov

12 Month Benchmarks	Run
Mile	6:33
5k	20:52
5mi	35:08
10k	44:03
10mi	1:15:58
Half	1:40:45

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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
5km	77		19:38 69.44	19:41 69.78	19:28 71.09		19:58 70.37	19:44 71.75	19:19 73.87	19:49 72.57	20:07 72.05	19:41 74.22	19:46 74.50	20:10 73.61	20:52 71.72		21:51 69.63	21:16 72.14	21:51 70.80		19:19 6:13/mi	74.50
4mi	12		25:49 68.35	25:28 69.82	26:37 67.32	25:32 70.72			26:45 69.11		26:37 70.58										25:28 6:22/mi	70.72
4.4mi	10					30:21 65.60	30:30 65.79	31:00 65.24	28:46 70.87												28:46 6:32/mi	70.87
5mi	45		32:34 67.98	31:59 69.75	31:54 70.49	32:04 70.67	32:15 70.83	32:17 71.33	32:05 72.35	33:02 70.84	32:43 72.11	32:54 72.31	33:09 72.36	33:40 71.85	35:04 69.57			36:35 68.43	34:51 72.47		31:54 6:23/mi	72.47
6.2mi	1											42:19 70.05									42:19 6:50/mi	70.05
10km	107		40:59 67.37	40:11 69.26	40:19 69.58	40:47 69.34	40:48 69.87	40:17 71.34	39:56 72.56	41:34 70.29	41:44 70.59	41:34 71.47	42:07 71.14	42:17 71.47	43:08 70.67		43:52 70.71	42:55 72.92	43:17 72.95	44:42 71.28	39:56 6:26/mi	72.95
6.4mi	1																45:29 70.15				45:29 7:08/mi	70.15
7mi	1					48:11 66.58															48:11 6:53/mi	66.58
8.5mi	1							1:01:56 64.62													1:01:56 7:17/mi	64.62
9mi	1				1:02:31 66.32																1:02:31 6:57/mi	66.32
15km	5			1:03:28 67.22	1:04:02 67.16	1:03:48 67.96	1:06:50 65.40	1:04:43 68.11													1:03:28 6:49/mi	68.11
10mi	20		1:06:49 68.21	1:08:17 67.28	1:09:38 66.51	1:08:37 68.05	1:09:24 67.84		1:10:47 67.63	1:11:34 67.46			1:09:49 70.95		1:13:08 68.94		1:14:56 68.49			1:15:58 69.44	1:06:49 6:41/mi	70.95
13.1mi	94		1:30:08 66.84	1:27:29 69.43	1:28:43 69.03	1:31:12 67.71	1:29:29 69.58	1:32:54 67.58	1:33:15 67.90	1:34:01 67.93	1:34:44 68.00	1:33:18 69.65	1:34:09 69.62	1:34:50 69.73	1:36:40 69.02	1:36:14 69.73	1:36:36 70.33	1:37:15 69.86	1:37:21 71.08	1:43:00 67.81	1:27:29 6:41/mi	71.08
26.2mi	4	3:28:01 60.27			3:48:51 56.11			3:30:41 62.48									3:48:48 62.26				3:28:01 7:56/mi	62.48

Date	Planned Races			Distance
17 Nov	Conwy Half Marathon Confirmed			13.1mi
8 Sep	Great North Run Confirmed			13.1mi
30 May	RUN MEDIA CITY 5K 10K Confirmed			10km
2024		Result	WAVA	Distance
14 May	Walton park 5 miler		0.00	5mi
25 Apr	RUN MEDIA CITY 5K 10K SB	44:42	71.28	10km
14 Apr	Mersey Tunnel 10k	45:34	69.92	10km
17 Mar	Liverpool 10 miler SB	1:15:58	69.44	10mi
21 Jan	Four Villages Half Marathon SB	1:43:00	67.81	13.1mi
2023		Result	WAVA	Distance
31 Dec	Ribble Valley 10K	45:22	69.60	10km
19 Nov	Conwy Half Marathon	1:46:40	64.87	13.1mi
21 Oct	Tatton 5k & 10K	44:23	71.14	10km
24 Sep	Warrington Running Festival Half Marathon	1:41:00	68.51	13.1mi
10 Sep	Great North Run	1:43:27	66.89	13.1mi
7 Sep	Wavertree Mystery 5k	22:12	69.69	5km
31 Aug	Run Media City 10 km	45:05	70.04	10km
1 Aug	Wavertree Mystery 5k SB	21:51	70.80	5km
4 Jul	Wavertree Mystery 5k	22:04	70.11	5km
9 May	Walton park 5 miler SB	34:51	72.47	5mi
3 May	Chase The Sun Tatton Park 10K	44:01	71.73	10km
16 Apr	Mersey Tunnel 10k SB	43:17	72.95	10km
26 Mar	Liverpool Half Marathon	1:37:31	70.96	13.1mi
12 Feb	Village Bakery Half Marathon SB	1:37:21	71.08	13.1mi
15 Jan	Four Villages Half Marathon	1:37:53	70.04	13.1mi
2022		Result	WAVA	Distance
20 Nov	Conwy Half Marathon	1:41:37	67.47	13.1mi
11 Sep	Great North Run	1:38:52	69.35	13.1mi
25 Aug	Run Media City 5k, 10k August	44:28	70.38	10km
31 Jul	Colshaw Hall 10K	44:05	70.99	10km
19 Jul	Birkenhead Park 5 SB	36:35	68.43	5mi
14 Jul	Airport City Manchester Sale Sizzler 2 SB	21:16	72.14	5km
5 Jul	Wavertree Mystery 5k	21:51	70.21	5km
30 Jun	Warrington Road Runners 10k	44:27	70.40	10km
14 Jun	Wavertree Mystery 5k	21:47	70.43	5km
10 May	Wavertree Mystery 5k	21:42	70.70	5km
28 Apr	RUN MEDIA CITY 5K 10K	46:32	67.25	10km
6 Mar	St Helens 10K SB	42:55	72.92	10km
16 Jan	Four Villages Half Marathon SB	1:37:15	69.86	13.1mi
2021		Result	WAVA	Distance
27 Dec	Ribble Valley 10K	44:05	70.36	10km
21 Nov	Conwy Half Marathon	1:38:25	69.03	13.1mi
24 Oct	Rock ‘n' Roll Liverpool Marathon SB	3:48:48	62.26	26.2mi
26 Sep	Mersey Tunnel 10k	44:26	69.81	10km
5 Sep	Stockport Hatters Half Marathon	1:39:06	68.56	13.1mi
26 Aug	Run Media City 5k &10k SB	43:52	70.71	10km
1 Aug	Lancaster Riverside 10m SB	1:14:56	68.49	10mi
25 Jul	Helena Tipping Memorial 10K	44:43	69.37	10km
22 Jul	Airport City Sale Sizzler 5K Race 4 SB	21:51	69.63	5km
15 Jul	Airport City Sale Sizzler 5K Race 3	21:56	69.37	5km
27 Jun	Southport Half Marathon	1:38:25	69.03	13.1mi
27 May	Run Media City 5k &10k	45:42	67.87	10km
9 May	Run Aintree 5k, 10k & Half Marathon	1:37:07	69.96	13.1mi
25 Apr	Run Tatton Half Marathon SB	1:36:36	70.33	13.1mi
3 Apr	WRC Street Summit PB	45:29	70.15	6.38mi
2020		Result	WAVA	Distance
13 Dec	Run Aintree 5km, 10km, Half Marathon	1:37:28	69.08	13.1mi
13 Sep	Virtual Great North Run	1:47:32	62.61	13.1mi
15 Mar	Liverpool Half Marathon	1:36:33	69.73	13.1mi
19 Jan	Essar Four Villages Half Marathon SB	1:36:14	69.33	13.1mi
2019		Result	WAVA	Distance
15 Dec	Stockport 10 SB	1:13:08	68.94	10mi
17 Nov	Conwy Half Marathon	1:37:47	68.23	13.1mi
20 Oct	Beat The Reaper 10k	44:00	69.28	10km
8 Sep	Great North Run	1:39:03	67.36	13.1mi
5 Sep	Wavertree Mystery Park 5K (Race 5 of 5)	21:18	70.26	5km
18 Aug	Birchwood 10k	45:05	67.61	10km
6 Aug	Wavertree Mystery Park 5K (Race 4 of 5)	21:30	69.61	5km
14 Jul	Wirral Way Half Marathon SB	1:36:40	69.02	13.1mi
2 Jul	Wavertree Mystery Park 5K (Race 3 of 5)	21:26	69.83	5km
16 Jun	Port Sunlight 5K and 10K	43:24	70.23	10km
11 Jun	Wavertree Mystery Park 5K (Race 2 of 5)	21:18	70.26	5km
26 May	Liverpool Rock 'n' Roll Half Marathon	1:38:21	67.84	13.1mi
14 May	Walton Park 5 Mile Race SB	35:04	69.57	5mi
7 May	Wavertree Mystery 5k SB	20:52	71.72	5km
5 May	Liverpool Spring 10K & 5K SB	43:08	70.67	10km
20 Apr	Princes parkrun, Liverpool	22:00	68.03	5km
14 Apr	Mersey Tunnel 10k	43:14	70.50	10km
10 Mar	Liverpool 10 Miler	1:14:56	67.28	10mi
17 Feb	Village Bakery Half Marathon	1:38:27	67.77	13.1mi
2018		Result	WAVA	Distance
30 Dec	Ribble Valley 10k	42:48	70.61	10km
18 Nov	Conwy Half Marathon	1:38:05	67.42	13.1mi
28 Oct	Oldham Half Marathon	1:44:26	63.32	13.1mi
9 Sep	Great North Run	1:39:25	66.52	13.1mi
29 Jul	Run Aintree Half Marathon	1:36:54	68.24	13.1mi
17 Jun	BTR Port Sunlight 10k SB	42:17	71.47	10km
14 Jun	Dunham Massey 5k SB	20:10	73.61	5km
7 Jun	Bowdon 5k	20:49	71.31	5km
24 May	Dunham Massey 5k	21:03	70.52	5km
20 May	Liverpool Rock 'n' Roll Half Marathon SB	1:34:50	69.73	13.1mi
8 May	Walton Park 5 Mile Race	33:43	71.74	5mi
15 Apr	Mersey Tunnel 10k	42:43	70.74	10km
1 Apr	Hale Village 5 Mile Race SB	33:40	71.85	5mi
11 Feb	Stockport Trail Half Marathon	1:35:41	69.11	13.1mi
21 Jan	Essar Four Villages Half Marathon	1:38:01	67.47	13.1mi
2017		Result	WAVA	Distance
31 Dec	Ribble Valley 10K SB	42:07	71.14	10km
19 Nov	Conwy Half Marathon	1:35:11	68.86	13.1mi
8 Oct	Kirkby Milers 10 mile race SB	1:09:49	70.95	10mi
10 Sep	Great North Run SB	1:34:09	69.62	13.1mi
20 Aug	Riverside Half Marathon	1:34:21	69.47	13.1mi
4 Jul	Wavertree Mystery 5k	20:10	73.02	5km
17 Jun	Peter Lowe Memorial Hollins Green 5k	20:36	71.49	5km
15 Jun	Dunham Massey 5k (II) SB	19:46	74.50	5km
8 Jun	Bowdon 5K	20:15	72.72	5km
2 Jun	Birchwood Brook 5k	20:30	71.83	5km
28 May	Rock ‘n' Roll Liverpool Half Marathon	1:34:13	69.57	13.1mi
25 May	Dunham Massey 5k	20:58	70.24	5km
16 May	Walton Park 5 Mile Race SB	33:09	72.36	5mi
9 May	Wavertree Mystery 5k	20:01	73.57	5km
7 May	Liverpool Spring 10K	43:02	69.63	10km
16 Apr	Hale Village 5 Mile Race	33:26	71.75	5mi
2 Apr	Liverpool 10 Miler	1:10:07	70.65	10mi
5 Mar	St Helens 10k	42:33	70.42	10km
19 Feb	Village Bakery Half Marathon	1:34:39	69.25	13.1mi
15 Jan	Four Villages Half Marathon	1:36:21	67.44	13.1mi
2016		Result	WAVA	Distance
31 Dec	Princes parkrun, Liverpool	21:04	69.35	5km
27 Dec	Ribble Valley 10k SB	41:34	71.47	10km
20 Nov	Run Tatton Half Marathon	1:36:37	67.26	13.1mi
16 Oct	Beat The Reaper 10k	43:36	68.14	10km
25 Sep	Hoylake 10K	43:24	68.46	10km
11 Sep	Great North Run	1:37:40	66.53	13.1mi
8 Sep	Wavertree Mystery 5k SB	19:41	74.22	5km
3 Sep	Knowsley Summer Series - The Fab Four ( Aug )	20:26	71.50	5km
21 Aug	Fleetwood Half Marathon	1:33:32	69.47	13.1mi
9 Aug	Wavertree Mystery 5k	20:23	71.67	5km
13 Jul	Tony Barnes Sefton Park 5 Mile Race	33:28	71.09	5mi
30 Jun	Warrington Road Runners 10k	42:38	69.69	10km
19 Jun	Mersey Tunnel 10k	42:18	70.24	10km
16 Jun	Dunham Massey 5k (II)	20:21	71.79	5km
8 Jun	Birkenhead park SB	32:54	72.31	5mi
29 May	Rock ‘n' Roll Liverpool Half Marathon	1:33:42	69.35	13.1mi
26 May	Dunham Massey 5k	20:28	71.38	5km
17 May	Walton Park 5 mile	32:57	72.20	5mi
10 May	Wavertree Mystery 5k	20:31	71.21	5km
24 Apr	Jacob's Leg It 10k PB	42:19	70.05	6.2mi
27 Mar	Hale Village 5 Mile Race	34:02	69.90	5mi
13 Mar	Liverpool Half Marathon SB	1:33:18	69.65	13.1mi
5 Mar	Croxteth Hall parkrun	21:02	69.46	5km
17 Jan	Four Villages Half Marathon	1:36:29	66.76	13.1mi
2015		Result	WAVA	Distance
14 Nov	Princes parkrun, Liverpool	21:18	68.04	5km
17 Oct	Princes parkrun, Liverpool	21:24	67.73	5km
4 Oct	Rainford 10K	42:38	69.10	10km
19 Sep	Princes parkrun, Liverpool	21:20	67.94	5km
13 Sep	Great North Run	1:37:02	66.39	13.1mi
5 Sep	Halewood 5k Liverpool free monthly race - Sep SB	20:07	72.05	5km
3 Sep	Wavertree Mystery Park 5km	20:35	70.41	5km
23 Aug	Birchwood 10k	43:43	67.39	10km
11 Aug	Wavertree Mystery 5k	20:15	71.57	5km
22 Jul	Tony Barnes Sefton Park 5 Mile Race SB	32:43	72.11	5mi
5 Jul	Southport Half Marathon	1:37:37	65.99	13.1mi
2 Jul	Knowsley Harriers Halewood 4 Miler SB	26:37	70.58	4mi
11 Jun	Dunham Massey 5K	21:07	68.64	5km
7 Jun	Mersey Tunnel 10k	43:14	68.14	10km
3 Jun	Birkenhead Park 5 Mile	34:17	68.82	5mi
23 May	Fell Foot parkrun, Newby Bridge	21:53	66.23	5km
19 May	Walton Park 5 Mile Run	33:46	69.87	5mi
16 May	St Helens parkrun	20:43	69.96	5km
10 May	Market Drayton 10k	42:09	69.90	10km
25 Apr	Princes parkrun, Liverpool	21:17	68.10	5km
18 Apr	Cheshire 10k SB	41:44	70.59	10km
29 Mar	Liverpool Half Marathon SB	1:34:44	68.00	13.1mi
8 Mar	St Helens 10k	43:30	67.73	10km
21 Feb	Widnes parkrun	21:09	68.53	5km
8 Feb	Southport Mad Dog 10k	42:11	69.84	10km
24 Jan	Princes parkrun, Liverpool	21:01	68.96	5km
17 Jan	Princes parkrun, Liverpool	21:19	67.46	5km
2014		Result	WAVA	Distance
28 Dec	Ribble Valley 10k	42:30	68.74	10km
13 Dec	Princes parkrun, Liverpool	20:50	69.02	5km
22 Nov	Princes parkrun, Liverpool	20:58	68.59	5km
26 Oct	Great South Run SB	1:11:34	67.46	10mi
18 Oct	Princes parkrun, Liverpool	20:32	70.03	5km
12 Oct	Wirral Half Marathon SB	1:34:01	67.93	13.1mi
7 Sep	Great North Run	1:35:06	67.15	13.1mi
17 Aug	Wagon & Horses Half Marathon	1:35:35	66.81	13.1mi
12 Aug	Wavertree Mystery Park 5km SB	19:49	72.57	5km
9 Aug	Princes Parkrun	20:46	69.25	5km
22 Jul	Wavertree Mystery Park 5km	20:29	70.20	5km
20 Jul	Penny Lane Striders 10k	44:07	66.23	10km
16 Jul	Liverpool Sefton Park 5 miler	33:47	69.27	5mi
6 Jul	Lymm Festival Trail 10k	44:03	66.33	10km
19 Jun	Dunham Massey Park 5k (2/2)	19:56	72.14	5km
17 Jun	Mystery 5k	20:16	70.95	5km
5 Jun	Dunham Massey Park 5k (1/2)	20:51	68.97	5km
25 May	Liverpool Rock N Roll Half Marathon	1:34:08	67.84	13.1mi
20 May	Walton Park 5 Mile Race	33:25	70.03	5mi
13 May	Mystery 5k	20:07	71.48	5km
11 May	Port Sunlight 10k	43:19	67.45	10km
20 Apr	Run the Bridge SB	33:02	70.84	5mi
23 Mar	Liverpool Half Marathon	1:35:54	66.59	13.1mi
15 Mar	Princes Parkrun	20:05	71.60	5km
9 Mar	St Helens 10k SB	41:34	70.29	10km
1 Mar	Princes Parkrun	20:47	69.19	5km
22 Feb	Princes Parkrun	21:07	68.10	5km
9 Feb	Southport Mad Dog 10K	45:51	63.72	10km
26 Jan	Meltham 10K	49:03	59.56	10km
12 Jan	Manchester league XC Boggart hole clough	45:03	61.71	9.6km
2013		Result	WAVA	Distance
29 Dec	Ribble Valley 10k	42:30	68.18	10km
14 Dec	Pennington Flash park run	20:37	69.21	5km
8 Dec	Stockport 10 SB	1:10:47	67.63	10mi
24 Nov	conway half marathon	1:36:28	65.64	13.1mi
10 Nov	Manchester league XC Woodbank Park	47:54	58.04	9.6km
19 Oct	Manchester Area XC League - Heaton Park (Senior Men)	45:55	60.54	9.6km
13 Oct	Wirral Half Marathon	1:34:47	66.80	13.1mi
15 Sep	Great North Run	1:35:11	66.52	13.1mi
1 Sep	Hilton Blackpool Half Marathon	1:37:34	64.90	13.1mi
6 Aug	Mystery Park 5km	19:21	73.74	5km
20 Jul	Elswick Express 10 Mile	1:12:52	65.70	10mi
17 Jul	Sefton Park 5 mile race	32:41	71.02	5mi
3 Jul	Astley Park Trail Series race 3 PB	28:46	70.87	4.4mi
20 Jun	Warrington Road Runners 10k	40:48	71.02	10km
13 Jun	Dunham Massey Park 5k (2/2) PB	19:19	73.87	5km
9 Jun	Mersey Tunnel 10K PB	39:56	72.56	10km
5 Jun	birkenhead park open five mile race	32:07	72.27	5mi
21 May	Walton Park 5 Mile Race SB	32:05	72.35	5mi
12 May	Chester half marathon SB	1:33:15	67.90	13.1mi
8 May	Haigh Hall 4M SB	26:45	69.11	4mi
5 May	Liverpool Spring 10K	42:16	68.56	10km
1 May	Astley Park Trail Series race 1	30:41	66.44	4.4mi
14 Apr	whitley 10k	43:44	66.26	10km
31 Mar	Run the Bridge	33:41	68.91	5mi
10 Mar	St Helens 10K	44:40	64.87	10km
24 Feb	RADCLIFFE A.C. 10 MILES	1:16:38	62.47	10mi
16 Feb	Princes Parkrun	20:32	69.49	5km
10 Feb	Southport Mad Dog 10K	42:41	67.89	10km
27 Jan	Chernobyl 10k	43:19	66.89	10km
2012		Result	WAVA	Distance
30 Dec	Ribble Valley 10k	42:09	68.18	10km
4 Nov	Through the villages race PB	1:01:56	64.62	8.5mi
14 Oct	Run Liverpool Marathon SB	3:30:41	62.48	26.2mi
16 Sep	Great North Run Half Marathon	1:33:15	67.33	13.1mi
29 Aug	Croxteth Park 10K	42:01	68.40	10km
1 Aug	Astley Park Trail Series race 4	31:10	64.89	4.4mi
18 Jul	Sefton Park 5 Mile Race	33:39	68.43	5mi
15 Jul	Windmill Half Marathon	1:36:44	64.90	13.1mi
4 Jul	Astley Park Trail Series race 3 SB	31:00	65.24	4.4mi
24 Jun	Penny Lane Striders 10k Road Race	43:33	65.99	10km
20 Jun	Warrington Road Runners 10k	40:59	70.12	10km
13 Jun	Birkenhead Park 5 Mile	32:52	70.06	5mi
10 Jun	Mersey Tunnel 10K SB	40:17	71.34	10km
17 May	Walton Park 5 Mile SB	32:17	71.33	5mi
15 May	Moorclose 10K	41:02	70.04	10km
7 May	Waterloo 15k SB	1:04:43	68.11	15km
28 Apr	Princes parkrun SB	19:44	71.75	5km
21 Apr	Princes Parkrun	20:16	69.86	5km
15 Apr	Croxteth Park 10K	40:42	70.61	10km
8 Apr	Run the Bridge	33:34	68.60	5mi
17 Mar	Princes parkrun	20:18	69.74	5km
11 Mar	St Helens 10k run	40:51	70.35	10km
26 Feb	Great North West Half Marathon SB	1:32:54	67.58	13.1mi
12 Feb	Southport Mad Dog 10k	40:59	70.12	10km
14 Jan	Princes Parkrun	20:12	69.55	5km
2011		Result	WAVA	Distance
27 Dec	Ribble Valley 10k	41:48	68.20	10km
11 Dec	Stockport 10 SB	1:09:24	67.84	10mi
26 Nov	Wesham 10k	42:05	67.74	10km
13 Nov	Lytham St Annes Windmill 10km	41:30	68.69	10km
23 Oct	Great Birmingham Run	1:35:14	65.38	13.1mi
9 Oct	Congleton Half Marathon	1:33:38	66.50	13.1mi
18 Sep	Great North Run Half Marathon	1:30:33	68.76	13.1mi
4 Sep	Hilton Blackpool Half Marathon	1:32:21	67.42	13.1mi
14 Aug	Great Warford 10	1:10:50	66.46	10mi
20 Jul	Sefton Park 5 Miler SB	32:15	70.83	5mi
3 Jul	Penny Lane Striders 10k Road Race	41:36	68.53	10km
23 Jun	Warrington Road Runners 10k	40:56	69.64	10km
17 Jun	Dunham Massey Park 5k (2/2) SB	19:58	70.37	5km
5 Jun	Croxteth Park 10k	42:00	67.87	10km
1 Jun	Chorley 4.4M Trail Series Race 2	30:47	65.18	4.4mi
15 May	Chester Half Marathon	2:04:13	50.13	13.1mi
4 May	Chorley 4.4M Trail Series Race 1 SB	30:30	65.79	4.4mi
2 May	Waterloo 15k SB	1:06:50	65.40	15km
24 Apr	Run the Bridge Halton 5 Mile Road Race	32:28	70.35	5mi
10 Apr	Croxteth Park 10K SB	40:48	69.87	10km
27 Mar	Liverpool Half Marathon SB	1:29:29	69.58	13.1mi
13 Mar	Trafford 10k	40:59	69.56	10km
27 Feb	Village Bakery Half Marathon	1:32:16	67.48	13.1mi
13 Feb	The Nick Beer 10Km memorial race	42:16	67.44	10km
6 Feb	Southport Mad Dog 10K	44:02	64.74	10km
23 Jan	Four Villages Half Marathon	1:32:51	67.06	13.1mi
2010		Result	WAVA	Distance
12 Dec	Stockport 10	1:12:38	64.29	10mi
21 Nov	Preston 10 miles SB	1:08:37	68.05	10mi
31 Oct	Birmingham 10K	41:58	67.38	10km
24 Oct	Birmingham Half Marathon	1:33:16	66.21	13.1mi
3 Oct	Liverpool 10K	41:17	68.50	10km
19 Sep	Great North Run	1:32:54	66.47	13.1mi
12 Sep	HoyLake 10k SB	40:47	69.34	10km
29 Aug	Fleetwood Half Marathon	1:33:18	66.18	13.1mi
15 Aug	Great Warford 10	1:10:16	66.46	10mi
11 Aug	Haigh Hall 4 Mile Series Race 4 of 4	26:50	67.30	4mi
4 Aug	Chorley Harriers 4.4 Mile Trail Race #4	30:30	65.27	4.4mi
21 Jul	Sefton Park 5 Miler SB	32:04	70.67	5mi
17 Jul	BURTONWOOD 5 MILE ROAD RACE	32:20	70.09	5mi
14 Jul	Haigh Hall 4 Mile Series Race 3 of 4	26:34	67.97	4mi
7 Jul	Chorley 4.4 mile Trail Run Series - Race 3	30:35	65.10	4.4mi
4 Jul	Penny Lane Striders 10k	41:43	67.78	10km
20 Jun	Freckleton Half Marathon SB	1:31:12	67.71	13.1mi
9 Jun	Haigh Hall Series 2 of 4	34:53	61.57	4.74mi
6 Jun	Longbridge Lions 7 Mile Race PB	48:11	66.58	7mi
2 Jun	Chorley 4.4Mile Night Trail Series 2 of 4 SB	30:21	65.60	4.4mi
12 May	Haigh Hall 4 Mile Road Race SB	25:32	70.72	4mi
9 May	Muller Market Drayton 10k	40:57	69.05	10km
5 May	Chorley 4.4 Mile Trail Night Series 1 of 4	30:06	66.14	4.4mi
3 May	Waterloo 15K SB	1:03:48	67.96	15km
25 Apr	Bolton 10k	42:02	67.27	10km
7 Apr	Chester Spring 5	32:31	69.69	5mi
4 Apr	Run The Bridge	32:59	68.71	5mi
28 Mar	Liverpool Half Marathon	1:31:14	67.68	13.1mi
21 Mar	St Annes 10 mile	1:10:09	66.57	10mi
7 Mar	Stanley Park 10k	40:56	69.08	10km
17 Jan	Four Villages Half Marathon	1:33:14	65.68	13.1mi
2009		Result	WAVA	Distance
13 Dec	Stockport 10 SB	1:09:38	66.51	10mi
8 Nov	Lancaster 1/2 Marathon	1:31:26	66.98	13.1mi
11 Oct	Birmingham Half Marathon	1:32:33	66.17	13.1mi
4 Oct	Liverpool 10K	40:47	68.78	10km
20 Sep	Great North Run	1:34:00	65.15	13.1mi
6 Sep	Wolverhampton Half Marathon	1:35:58	63.81	13.1mi
16 Aug	Ingli Runners 10K	41:26	67.70	10km
22 Jul	Sefton Park 5	32:52	68.41	5mi
18 Jul	Burtonwood 5 Mile	33:23	67.36	5mi
8 Jul	Haigh Hall Sweatshop 4 Mile SB	26:37	67.32	4mi
5 Jul	Shifnal Sleeplechase Half Marathon	1:37:26	62.85	13.1mi
28 Jun	West Wirral Rotary 10k Charity Run	42:53	65.42	10km
14 Jun	ASICS Arden 9 Mile Road Race PB	1:02:31	66.32	9mi
10 Jun	Wavertree Mystery 5k SB	19:28	71.09	5km
3 Jun	Birkenhead Park 5 mile PB	31:54	70.49	5mi
31 May	Mersey Tunnel 10K SB	40:19	69.58	10km
19 May	Walton Park 5	32:17	69.65	5mi
10 May	Muller Market Drayton 10k	40:40	68.98	10km
6 May	Wavertree Mystery 5k	20:03	69.02	5km
4 May	Waterloo 15K SB	1:04:02	67.16	15km
26 Apr	London Marathon SB	3:48:51	56.11	26.2mi
12 Apr	Run The Bridge	32:10	69.90	5mi
29 Mar	Liverpool Half Marathon	1:30:42	67.52	13.1mi
8 Mar	Oulton Park Half Marathon	1:30:31	67.66	13.1mi
15 Feb	Village Bakery Half Marathon SB	1:28:43	69.03	13.1mi
18 Jan	Four Villages Half Marathon	1:32:45	65.49	13.1mi
11 Jan	Garstang 10k	41:18	67.39	10km
2008		Result	WAVA	Distance
28 Dec	Ribble Valley 10k	40:57	67.96	10km
7 Dec	Guy's 10 SB	1:08:17	67.28	10mi
9 Nov	Lancaster Half Marathon	1:30:15	67.30	13.1mi
19 Oct	Natterjack Seaside 10k	42:38	65.28	10km
5 Oct	Great North Run	1:30:59	66.76	13.1mi
28 Sep	30th Royal Manchester Children's Hospital Half Marathon	1:30:18	67.26	13.1mi
21 Sep	hoylake 10K SB	40:11	69.26	10km
27 Jul	Chernobyl Challenge 10k	43:05	64.60	10km
6 Jul	Shifnal Steeplechase Half Marathon	1:36:18	63.07	13.1mi
22 Jun	Freckleton Half Marathon	1:37:29	62.31	13.1mi
21 Jun	Lymm 5K	19:41	69.78	5km
19 Jun	Warrington Road Runners 10K	41:26	67.17	10km
13 Jun	Dunham Massey 5k SB	19:41	69.78	5km
11 Jun	Haigh Hall 4 Mile Road Race Leg 2	26:57	65.98	4mi
8 Jun	Potters 'Arf Marathon	1:38:17	61.80	13.1mi
5 Jun	Bowdon 5k	19:49	69.31	5km
4 Jun	Chorley Harriers 4 Mile	25:47	68.97	4mi
1 Jun	City v City Challenge (Tunnel 10k)	41:56	66.37	10km
31 May	Hollins Green 5k	20:11	68.05	5km
20 May	Walton Park 5 Mile	32:05	69.54	5mi
11 May	Muller Market Drayton 10k	42:02	66.21	10km
7 May	Chorley Harriers 4 Mile PB	25:28	69.82	4mi
5 May	Gillions Waterloo 15k race PB	1:03:28	67.22	15km
27 Apr	Croxteth Park 10K	41:20	67.33	10km
13 Apr	Bolton 10K	40:20	69.00	10km
2 Apr	Chester Spring 5	32:21	68.96	5mi
23 Mar	Run The Bridge SB	31:59	69.75	5mi
21 Mar	Salford 10K	42:07	66.08	10km
16 Mar	Bath Half	1:29:26	67.92	13.1mi
9 Mar	Oulton Park Half Marathon	1:29:05	68.18	13.1mi
17 Feb	Village Bakery Half Marathon PB	1:27:29	69.43	13.1mi
3 Feb	Alsager 5	33:33	66.50	5mi
20 Jan	Four Villages Half Marathon	1:31:45	65.66	13.1mi
13 Jan	Garstang	41:54	65.90	10km
2007		Result	WAVA	Distance
30 Dec	Ribble Valley 10k	41:19	66.83	10km
9 Dec	Stockport 10	1:10:22	64.76	10mi
18 Nov	barnsley 10k	42:29	65.00	10km
21 Oct	Natterjack Seaside 10k SB	40:59	67.37	10km
14 Oct	Northern Veterans Open 10-Mile Championships PB	1:06:49	68.21	10mi
30 Sep	Royal Manchester Children's Hospital Half Marathon SB	1:30:08	66.84	13.1mi
16 Sep	Hoylake 10k	41:33	66.46	10km
9 Sep	Trafford 10K	42:24	65.12	10km
19 Aug	Birchwood 10k	41:50	66.01	10km
15 Aug	Horwich RMI Harriers On The Run Jubilee Series – Race 4	34:10	64.79	5mi
1 Aug	Chorley 4	25:54	68.13	4mi
18 Jul	Toney Barnes Sefton Park 5 SB	32:34	67.98	5mi
14 Jul	Burtonwood 5	32:58	67.15	5mi
11 Jul	Haigh Hall 5 Mile Race Series Leg 3	32:44	67.63	5mi
8 Jul	Penny Lane Striders 10K	41:02	67.29	10km
4 Jul	Chorley Night Series 4 mile road race	25:55	68.09	4mi
28 Jun	Warrington Road Runners 10K	41:12	67.02	10km
23 Jun	Lymm 5k	20:02	68.05	5km
17 Jun	Freckleton Half Marathon	1:33:40	64.32	13.1mi
15 Jun	12th Dunham Massey 5K SB	19:38	69.44	5km
13 Jun	Haigh Hall 5 Mile Race Series	33:31	66.05	5mi
7 Jun	Bowdon 5K	19:41	69.26	5km
6 Jun	Chorley Night Series 4 mile road race SB	25:49	68.35	4mi
3 Jun	Liverpool City v City 10K	41:33	66.46	10km
2006		Result	WAVA	Distance
23 Apr	London Marathon PB	3:28:01	60.27	26.2mi

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	92	99	83	92	63	0	0	0	0	0	0	0	429
2023	110	105	104	120	123	67	109	128	112	114	101	95	1287
2022	112	114	83	103	77	86	121	110	107	109	96	127	1244
2021	125	123	126	135	114	128	108	130	98	132	107	125	1451
2020	111	107	131	145	153	129	44	107	116	133	120	139	1436
2019	104	88	102	113	114	97	113	102	102	106	90	127	1258
2018	108	104	119	121	117	96	106	123	112	117	111	103	1336
2017	114	112	108	110	107	84	117	118	113	116	111	118	1328
2016	102	108	97	110	118	94	109	118	89	78	90	101	1214
2015	94	86	113	106	93	85	87	102	85	100	106	91	1150
2014	101	70	121	97	118	86	108	124	105	105	113	100	1248
2013	120	92	98	99	105	92	114	98	117	119	102	123	1279
2012	103	105	111	128	132	116	103	169	154	96	95	95	1407
2011	118	100	109	118	106	114	96	125	120	120	114	108	1349
2010	96	99	128	93	125	120	84	124	115	127	116	87	1313
2009	125	156	148	133	100	112	115	113	117	117	117	85	1439
2008	0	0	0	0	107	104	113	106	111	104	93	109	848

Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28
-	5.1mi, 41:00 Run - Treadmill 1) 1mi - 8:09(8:09/mi) 127/132bpm [1036b/mi] 104cal 7.36/7.62mph 2) 1mi - 8:06(8:06/mi) 134/137bpm [1086b/mi] 107cal 7.4/7.64mph 3) 1mi - 8:10(8:10/mi) 138/140bpm [1127b/mi] 111cal 7.35/7.81mph 4) 1mi - 8:02(8:02/mi) 143/145bpm [1150b/mi] 112cal 7.46/7.62mph 5) 0.77mi - 6:13(8:04/mi) 146/150bpm [1179b/mi] 89cal 7.43/7.91mph Home treadmill Add a comment	-	6.2mi, 44:44 Run - Race 1) 1mi - 7:08(7:08/mi) 128/145bpm [912b/mi] 98cal 8.42/9.66mph 2) 1mi - 6:57(6:57/mi) 147/155bpm [1022b/mi] 101cal 8.63/9.79mph 3) 1mi - 7:04(7:04/mi) 146/150bpm [1032b/mi] 103cal 8.48/8.93mph 4) 1mi - 7:19(7:19/mi) 149/151bpm [1090b/mi] 107cal 8.2/9.2mph 5) 1mi - 7:02(7:02/mi) 150/152bpm [1055b/mi] 105cal 8.53/9.08mph 6) 1mi - 7:24(7:24/mi) 152/154bpm [1125b/mi] 110cal 8.11/9.08mph 7) 0.26mi - 1:50(7:04/mi) 154/155bpm [1088b/mi] 28cal 8.5/8.91mph Media city 10k Add a comment	-	0.9mi, 10:12 Run - Warm Down 1) 0.94mi - 10:12(10:51/mi) 120/129bpm [1303b/mi] 113cal 5.53/6.59mph Add a comment 3.1mi, 21:29 Run - parkrun 1) 1mi - 7:04(7:04/mi) 133/155bpm [940b/mi] 102cal 8.49/9.35mph 2) 1mi - 6:57(6:57/mi) 154/161bpm [1070b/mi] 108cal 8.63/9.16mph 3) 1mi - 6:57(6:57/mi) 153/160bpm [1064b/mi] 106cal 8.63/9.29mph 4) 0.09mi - 31(5:55/mi) 149/151bpm [881b/mi] 7cal 10.15/10.02mph Widnes Parkrun Add a comment	8.1mi, 1:11:11 Run - Trail Run 1) 1mi - 8:26(8:26/mi) 114/122bpm [961b/mi] 103cal 7.12/7.6mph 2) 1mi - 9:16(9:16/mi) 123/136bpm [1140b/mi] 112cal 6.48/7.68mph 3) 1mi - 8:27(8:27/mi) 123/131bpm [1040b/mi] 100cal 7.1/8.12mph 4) 1mi - 9:07(9:07/mi) 127/131bpm [1158b/mi] 101cal 6.58/7.51mph 5) 1mi - 9:14(9:14/mi) 134/139bpm [1236b/mi] 120cal 6.5/7.35mph 6) 1mi - 8:46(8:46/mi) 134/138bpm [1175b/mi] 109cal 6.85/7.97mph 7) 1mi - 8:37(8:37/mi) 131/136bpm [1129b/mi] 102cal 6.96/7.41mph 8) 1mi - 8:26(8:26/mi) 138/143bpm [1165b/mi] 109cal 7.11/8.1mph 9) 0.1mi - 52(8:39/mi) 137/138bpm [1185b/mi] 12cal 6.94/7.6mph Woolton parks trail run Add a comment
Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
-	7.1mi, 58:28 Run - General 1) 1mi - 8:00(8:00/mi) 114/129bpm [913b/mi] 100cal 7.5/8.29mph 2) 1mi - 8:20(8:20/mi) 131/134bpm [1092b/mi] 110cal 7.2/8.56mph 3) 1mi - 8:53(8:53/mi) 133/142bpm [1181b/mi] 111cal 6.76/7.2mph 4) 1mi - 8:12(8:12/mi) 136/140bpm [1115b/mi] 111cal 7.31/8.31mph 5) 1mi - 8:21(8:21/mi) 138/142bpm [1152b/mi] 109cal 7.19/7.56mph 6) 1mi - 8:07(8:07/mi) 138/142bpm [1120b/mi] 109cal 7.39/10.12mph 7) 1mi - 8:10(8:10/mi) 142/144bpm [1160b/mi] 113cal 7.35/8.89mph 8) 0.05mi - 25(7:57/mi) 142/143bpm [1129b/mi] 5cal 7.54/7.62mph Add a comment	-	6.6mi, 53:21 Run - General 1) 1mi - 8:00(8:00/mi) 113/128bpm [904b/mi] 100cal 7.5/8.45mph 2) 1mi - 7:50(7:50/mi) 131/140bpm [1026b/mi] 101cal 7.66/8.04mph 3) 1mi - 7:56(7:56/mi) 138/142bpm [1094b/mi] 109cal 7.57/8.27mph 4) 1mi - 7:52(7:52/mi) 139/142bpm [1093b/mi] 108cal 7.63/8.41mph 5) 1mi - 8:15(8:15/mi) 142/145bpm [1172b/mi] 112cal 7.27/7.51mph 6) 1mi - 8:31(8:31/mi) 143/146bpm [1217b/mi] 118cal 7.05/7.56mph 7) 0.62mi - 4:58(8:04/mi) 143/145bpm [1154b/mi] 65cal 7.43/7.89mph Add a comment	-	1mi, 10:11 Run - General 1) 0.95mi - 10:11(10:43/mi) 118/123bpm [1264b/mi] 111cal 5.6/6.39mph Add a comment 3.1mi, 21:25 Run - parkrun 1) 1mi - 6:59(6:59/mi) 128/143bpm [894b/mi] 100cal 8.59/9.56mph 2) 1mi - 6:59(6:59/mi) 142/146bpm [990b/mi] 101cal 8.6/8.93mph 3) 1mi - 7:00(7:00/mi) 147/150bpm [1030b/mi] 104cal 8.57/9.04mph 4) 0.08mi - 28(5:48/mi) 150/151bpm [869b/mi] 6cal 10.35/9.73mph Add a comment	-
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
8mi, 1:08:10 Run - General 1) 1mi - 8:20(8:20/mi) 113/120bpm [941b/mi] 99cal 7.21/8.14mph 2) 1mi - 9:00(9:00/mi) 122/131bpm [1099b/mi] 112cal 6.66/8.08mph 3) 1mi - 8:19(8:19/mi) 125/134bpm [1040b/mi] 103cal 7.21/8.2mph 4) 1mi - 8:30(8:30/mi) 128/133bpm [1089b/mi] 97cal 7.06/7.12mph 5) 1mi - 8:54(8:54/mi) 136/140bpm [1210b/mi] 120cal 6.74/9.41mph 6) 1mi - 8:38(8:38/mi) 136/140bpm [1175b/mi] 108cal 6.95/7.14mph 7) 1mi - 8:18(8:18/mi) 134/139bpm [1113b/mi] 105cal 7.23/7.72mph 8) 1mi - 8:08(8:08/mi) 138/141bpm [1122b/mi] 110cal 7.38/7.87mph 9) 0.01mi - 2(6:49/mi) 140/140bpm [954b/mi] 8.8/7.85mph Woolton parks trail run Add a comment	7mi, 57:26 Run - Trail Run 1) 1mi - 8:00(8:00/mi) 116/131bpm [927b/mi] 92cal 7.5/8.41mph 2) 1mi - 8:31(8:31/mi) 127/134bpm [1081b/mi] 104cal 7.05/8.18mph 3) 1mi - 8:28(8:28/mi) 130/134bpm [1101b/mi] 109cal 7.09/8.64mph 4) 1mi - 7:53(7:53/mi) 133/136bpm [1048b/mi] 104cal 7.62/7.87mph 5) 1mi - 8:23(8:23/mi) 135/138bpm [1131b/mi] 106cal 7.16/7.39mph 6) 1mi - 8:08(8:08/mi) 136/141bpm [1107b/mi] 106cal 7.37/7.76mph 7) 1mi - 8:02(8:02/mi) 139/141bpm [1117b/mi] 110cal 7.47/8.6mph 8) 0mi - 2(6:08/mi) 140/140bpm [860b/mi] 9.77/8.66mph Calderstones and golf course Add a comment	-	4mi, 31:05 Run - General 1) 1mi - 8:01(8:01/mi) 114/130bpm [914b/mi] 95cal 7.48/8.72mph 2) 1mi - 7:38(7:38/mi) 131/135bpm [1000b/mi] 104cal 7.86/8.56mph 3) 1mi - 7:51(7:51/mi) 137/140bpm [1075b/mi] 109cal 7.65/8.27mph 4) 1mi - 7:34(7:34/mi) 140/145bpm [1060b/mi] 107cal 7.92/9.31mph 5) 0mi - 0(2:17/mi) 145/145bpm [331b/mi] 26.34/6.2mph Add a comment	-	1mi, 13:39 Run - General 1) 1mi - 13:32(13:32/mi) 108/119bpm [1462b/mi] 120cal 4.43/6.05mph 2) 0.01mi - 7(22:18/mi) 90/90bpm [2007b/mi] 2.69/2.98mph Add a comment 3.1mi, 21:21 Run - parkrun 1) 1mi - 6:56(6:56/mi) 124/142bpm [860b/mi] 99cal 8.65/9.08mph 2) 1mi - 6:53(6:53/mi) 144/147bpm [992b/mi] 106cal 8.71/9.06mph 3) 1mi - 6:56(6:56/mi) 149/152bpm [1033b/mi] 104cal 8.65/9.02mph 4) 0.1mi - 36(6:13/mi) 150/153bpm [933b/mi] 9cal 9.65/9.52mph Add a comment	8.1mi, 1:09:44 Run - Trail Run 1) 1mi - 8:24(8:24/mi) 112/122bpm [940b/mi] 97cal 7.14/8.62mph 2) 1mi - 9:05(9:05/mi) 122/130bpm [1109b/mi] 112cal 6.6/8.33mph 3) 1mi - 8:26(8:26/mi) 125/131bpm [1053b/mi] 103cal 7.12/8.52mph 4) 1mi - 8:25(8:25/mi) 126/133bpm [1059b/mi] 96cal 7.14/7.39mph 5) 1mi - 9:16(9:16/mi) 132/137bpm [1224b/mi] 120cal 6.47/7.45mph 6) 1mi - 8:37(8:37/mi) 132/136bpm [1137b/mi] 108cal 6.97/7.58mph 7) 1mi - 8:34(8:34/mi) 131/134bpm [1122b/mi] 107cal 7.01/7.47mph 8) 1mi - 8:26(8:26/mi) 135/137bpm [1139b/mi] 111cal 7.11/7.47mph 9) 0.07mi - 32(7:53/mi) 137/137bpm [1079b/mi] 7cal 7.62/8.12mph Woolton parks trail run Add a comment
Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
-	5mi, 35:55 Run - General 1) 1mi - 7:04(7:04/mi) 128/140bpm [905b/mi] 98cal 8.49/9.02mph 2) 1mi - 7:01(7:01/mi) 143/145bpm [1003b/mi] 101cal 8.55/9.06mph 3) 1mi - 7:10(7:10/mi) 147/149bpm [1054b/mi] 106cal 8.37/9.14mph 4) 1mi - 7:12(7:12/mi) 149/152bpm [1073b/mi] 108cal 8.33/8.6mph 5) 1mi - 7:13(7:13/mi) 152/153bpm [1098b/mi] 109cal 8.31/8.87mph 6) 0.04mi - 15(5:52/mi) 153/153bpm [899b/mi] 3cal 10.21/8.91mph Add a comment	-	5.3mi, 42:00 Run - Treadmill 1) 1mi - 9:38(9:38/mi) 117/131bpm [1126b/mi] 109cal 6.23/7.33mph 2) 1mi - 8:52(8:52/mi) 132/136bpm [1170b/mi] 117cal 6.77/7.28mph 3) 1mi - 8:43(8:43/mi) 137/139bpm [1194b/mi] 118cal 6.89/7.33mph 4) 1mi - 8:35(8:35/mi) 141/143bpm [1211b/mi] 119cal 6.99/7.37mph 5) 0.71mi - 6:30(9:10/mi) 146/149bpm [1339b/mi] 94cal 6.54/7.31mph Home treadmill Add a comment	-	3.1mi, 21:11 Run - parkrun 1) 1mi - 6:52(6:52/mi) 129/147bpm [885b/mi] 99cal 8.74/9.23mph 2) 1mi - 6:49(6:49/mi) 147/154bpm [1002b/mi] 105cal 8.8/9.43mph 3) 1mi - 6:53(6:53/mi) 149/153bpm [1026b/mi] 104cal 8.72/9.27mph 4) 0.1mi - 38(6:00/mi) 152/153bpm [911b/mi] 9cal 10.01/11.33mph Widnes Parkrun Add a comment	8.1mi, 1:09:43 Run - General 1) 1mi - 8:20(8:20/mi) 110/121bpm [916b/mi] 98cal 7.2/8.1mph 2) 1mi - 8:53(8:53/mi) 123/129bpm [1092b/mi] 111cal 6.76/7.89mph 3) 1mi - 8:09(8:09/mi) 126/130bpm [1027b/mi] 103cal 7.36/8.93mph 4) 1mi - 8:33(8:33/mi) 129/131bpm [1103b/mi] 100cal 7.02/7.95mph 5) 1mi - 9:08(9:08/mi) 134/139bpm [1223b/mi] 118cal 6.57/7.64mph 6) 1mi - 8:34(8:34/mi) 134/137bpm [1147b/mi] 112cal 7.01/7.83mph 7) 1mi - 8:23(8:23/mi) 132/137bpm [1106b/mi] 105cal 7.16/8.27mph 8) 1mi - 8:38(8:38/mi) 135/137bpm [1166b/mi] 111cal 6.95/7.87mph 9) 0.14mi - 1:06(7:45/mi) 136/137bpm [1053b/mi] 15cal 7.75/7.95mph Add a comment

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