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Races
32 -
Miles
11265 -
Miles
2 -
Miles
2097 -
Miles
2760 -
WAVA
45.33% -
5k
29:17 -
10k
1:02:20 -
Half
2:20:17 -
Mara
5:15:22
About Me | |
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Started running to help fight depression in 2002. Ran my first marathon in 2004 and have been bitten by the bug ever since. Marathon distance is my preferred race distance, but am branching out into half marathons and 10k races now, in order to work on building up my speed.
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Random Q&A | See your Q&A |
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Recent Blogs | |
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Mom's Last Journey - Part 1. | Apr 2024 |
It's amazing what you find in boxes of stuff. | Apr 2024 |
If anyone would like a look at my vid... | Mar 2024 |
A Year Already... | Feb 2024 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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27th May
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Weights | 0mi | 10:00 |
27th May
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Treadmill | 1.6mi | 19:16 |
26th May
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Weights | 0mi | 45:00 |
26th May
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Treadmill | 1.6mi | 16:54 |
25th May
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Hand Bike | 5mi | 16:18 |
12 Month Benchmarks | Run |
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Mile | 9:13 |
5k | 34:13 |
5mi | 1:20:54 |
10k | 1:45:12 |
10mi | 3:02:54 |
Half | 4:36:14 |
Recent Pictures | Show more |
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Recent Threads |
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The Streaky Bacon Thread |
Cats in Boxes |
North West Fetchies Talk Rubbish Thread |
Indoor Rowing |
Rate my plate |
Doughnuts/Donuts |
Buddies (42) |
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Followers (50) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | 2004 | 2006 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2020 | PB | WB |
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5km | 1 | 29:17 44.02 | 29:17
9:26/mi
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44.02 | ||||||||
4mi | 1 | 39:32 45.33 | 39:32
9:53/mi
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45.33 | ||||||||
10km | 7 | 1:04:51 40.73 | 1:02:20 42.42 | 1:09:28 38.13 | 1:06:31 39.92 | 1:02:20
10:02/mi
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42.42 | |||||
13.1mi | 8 | 2:37:41 36.77 | 2:27:22 39.35 | 2:40:51 36.09 | 2:31:12 38.56 | 2:20:17 41.70 | 2:20:17
10:43/mi
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41.70 | ||||
26.2mi | 14 | 6:22:41 31.76 | 5:44:37 35.27 | 5:33:28 36.45 | 5:57:03 34.05 | 6:00:27 33.76 | 6:18:57 32.17 | 5:53:38 34.56 | 5:15:22 38.89 | 5:15:22
12:02/mi
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38.89 | |
51.4mi | 1 | 11:44:01 39.65 | 11:44:01
13:41/mi
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39.65 |
2020 | Result | WAVA | Distance | |
---|---|---|---|---|
1 Jan | Portobello Promathon PB | 39:32 | 0.00 | 4mi |
2013 | Result | WAVA | Distance | |
15 Sep | Great North Run PB | 2:20:17 | 0.00 | 13.1mi |
19 May | Brathay Windermere Marathon | 5:42:22 | 0.00 | 26.2mi |
28 Apr | Greater Manchester Marathon PB | 5:15:22 | 0.00 | 26.2mi |
21 Apr | London Marathon | 5:55:45 | 0.00 | 26.2mi |
10 Mar | Bolton Hill Marathon day 2 | 7:19:36 | 0.00 | 26.2mi |
2012 | Result | WAVA | Distance | |
14 Oct | Run Liverpool Marathon SB | 5:53:38 | 0.00 | 26.2mi |
16 Sep | Great North Run Half Marathon SB | 2:31:12 | 0.00 | 13.1mi |
29 Apr | Greater Manchester Marathon | 6:15:46 | 0.00 | 26.2mi |
2011 | Result | WAVA | Distance | |
23 Oct | Great Birmingham Run | 0.00 | 13.1mi | |
18 Sep | Great North Run Half Marathon | 0.00 | 13.1mi | |
30 Jul | Thunder Run 24hr | 0.00 | 10km | |
22 May | Edinburgh Marathon SB | 6:18:57 | 0.00 | 26.2mi |
15 May | Great Manchester Run SB | 1:06:31 | 0.00 | 10km |
20 Mar | SIS Lightning 12hr Run PB | 11:44:01 | 0.00 | 51.43mi |
2010 | Result | WAVA | Distance | |
19 Sep | Great North Run SB | 2:40:51 | 0.00 | 13.1mi |
12 Sep | Robin Hood Marathon | 0.00 | 26.2mi | |
12 Sep | Robin Hood Half Marathon | 2:47:21 | 0.00 | 13.1mi |
5 Sep | JD Sports City of Salford 10k | 1:12:46 | 0.00 | 10km |
5 Sep | Wolverhampton Marathon | 0.00 | 26.2mi | |
31 Jul | Thunder Run 24hr | 0.00 | 10km | |
27 Jun | Stone St Michael's 10k SB | 1:09:28 | 0.00 | 10km |
23 May | Edinburgh Marathon SB | 6:00:27 | 0.00 | 26.2mi |
25 Apr | Shakespeare Half Marathon | 2:45:46 | 0.00 | 13.1mi |
2009 | Result | WAVA | Distance | |
25 Oct | Frankfurt Marathon SB | 5:57:03 | 0.00 | 26.2mi |
18 Oct | Birmingham University 5k PB | 29:17 | 0.00 | 5km |
11 Oct | Birmingham Half Marathon SB | 2:27:22 | 0.00 | 13.1mi |
27 Sep | Shuttle 10K PB | 1:02:20 | 0.00 | 10km |
20 Sep | Great North Run | 2:30:59 | 0.00 | 13.1mi |
5 Jul | City of Manchester 10K | 1:10:20 | 0.00 | 10km |
10 May | Muller Market Drayton 10k | 1:04:28 | 0.00 | 10km |
2008 | Result | WAVA | Distance | |
27 Oct | Dublin Marathon | 5:54:41 | 0.00 | 26.2mi |
5 Oct | Great North Run SB | 2:37:41 | 0.00 | 13.1mi |
28 Sep | Berlin Marathon SB | 5:33:28 | 0.00 | 26.2mi |
6 Jul | City of Manchester 10K SB | 1:04:51 | 0.00 | 10km |
2006 | Result | WAVA | Distance | |
5 Nov | ING New York City Marathon SB | 5:44:37 | 0.00 | 26.2mi |
11 Jun | Edinburgh Marathon | 6:07:15 | 0.00 | 26.2mi |
2004 | Result | WAVA | Distance | |
18 Apr | London Marathon SB | 6:22:41 | 0.00 | 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 | 4 | 2 | 4 | 7 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 24 |
2024 | 0.7 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
2024 | 72 | 60 | 62 | 74 | 66 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 335 |
2024 | 3 | 7 | 14 | 9 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 33 |
2023 | 46 | 13 | 24 | 24 | 34 | 33 | 25 | 31 | 23 | 21 | 7 | 28 | 311 |
2023 | 66 | 75 | 76 | 49 | 64 | 77 | 74 | 70 | 73 | 60 | 72 | 50 | 807 |
2022 | 11 | 7 | 25 | 11 | 15 | 32 | 34 | 47 | 24 | 25 | 31 | 39 | 301 |
2022 | 62 | 51 | 68 | 62 | 57 | 66 | 55 | 56 | 51 | 60 | 65 | 57 | 710 |
2022 | 2 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 0 | 9 |
2021 | 74 | 22 | 53 | 40 | 83 | 53 | 59 | 52 | 27 | 16 | 13 | 9 | 501 |
2021 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 |
2021 | 114 | 105 | 131 | 80 | 106 | 103 | 97 | 91 | 65 | 55 | 82 | 71 | 1100 |
2021 | 0 | 0 | 0 | 24 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 26 |
2020 | 2 | 1 | 1 | 12 | 60 | 86 | 48 | 38 | 117 | 80 | 83 | 36 | 565 |
2020 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 |
2020 | 100 | 101 | 100 | 81 | 120 | 94 | 120 | 86 | 70 | 89 | 99 | 85 | 1145 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 2 | 0 | 8 |
2019 | 3 | 4 | 10 | 4 | 1 | 2 | 7 | 12 | 1 | 1 | 1 | 0 | 46 |
2019 | 62 | 54 | 38 | 47 | 48 | 66 | 68 | 59 | 57 | 62 | 62 | 102 | 726 |
2019 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
2018 | 2 | 1 | 0 | 0 | 3 | 10 | 6 | 0 | 3 | 2 | 2 | 0 | 28 |
2018 | 65 | 65 | 87 | 78 | 70 | 70 | 44 | 55 | 67 | 64 | 60 | 73 | 798 |
2018 | 5 | 38 | 0 | 1 | 0 | 1 | 6 | 0 | 0 | 0 | 0 | 0 | 50 |
2017 | 5 | 8 | 8 | 6 | 4 | 2 | 17 | 8 | 6 | 7 | 0 | 2 | 74 |
2017 | 53 | 50 | 57 | 57 | 60 | 66 | 70 | 75 | 55 | 58 | 64 | 84 | 750 |
2017 | 9 | 49 | 57 | 0 | 15 | 28 | 52 | 22 | 22 | 31 | 11 | 0 | 298 |
2016 | 2 | 14 | 4 | 2 | 3 | 5 | 13 | 13 | 11 | 3 | 3 | 1 | 74 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
2016 | 91 | 100 | 86 | 97 | 73 | 66 | 83 | 90 | 60 | 75 | 49 | 79 | 950 |
2016 | 0 | 0 | 26 | 0 | 17 | 31 | 53 | 0 | 16 | 0 | 0 | 0 | 143 |
2015 | 41 | 45 | 12 | 28 | 14 | 37 | 0 | 41 | 18 | 6 | 7 | 0 | 250 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0.3 |
2015 | 12 | 5 | 11 | 13 | 25 | 20 | 15 | 16 | 51 | 39 | 11 | 102 | 319 |
2015 | 14 | 23 | 0 | 0 | 0 | 0 | 0 | 42 | 10 | 0 | 0 | 0 | 89 |
2014 | 151 | 27 | 32 | 0 | 0 | 0 | 0 | 23 | 0 | 0 | 0 | 23 | 256 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0.1 | 0 | 0 | 0 | 0 | 0.5 |
2014 | 19 | 57 | 3 | 0 | 0 | 21 | 12 | 4 | 0 | 0 | 0 | 3 | 118 |
2014 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 18 | 0 | 0 | 0 | 4 | 25 |
2013 | 3 | 2 | 0 | 0 | 0 | 0 | 0 | 10 | 14 | 0 | 0 | 111 | 139 |
2013 | 66 | 54 | 63 | 64 | 40 | 94 | 45 | 48 | 49 | 9 | 9 | 0 | 542 |
2013 | 65 | 0 | 10 | 0 | 11 | 9 | 0 | 17 | 0 | 0 | 0 | 0 | 111 |
2012 | 6 | 0 | 0 | 2 | 1 | 1 | 0 | 0 | 3 | 0 | 1 | 3 | 16 |
2012 | 62 | 40 | 53 | 74 | 52 | 34 | 47 | 28 | 63 | 67 | 19 | 60 | 600 |
2012 | 49 | 6 | 20 | 50 | 6 | 20 | 27 | 62 | 63 | 8 | 18 | 78 | 404 |
2011 | 4 | 12 | 12 | 4 | 7 | 2 | 4 | 4 | 4 | 1 | 0 | 3 | 55 |
2011 | 125 | 48 | 49 | 4 | 73 | 24 | 14 | 52 | 99 | 45 | 126 | 76 | 734 |
2011 | 17 | 71 | 19 | 59 | 10 | 49 | 66 | 61 | 35 | 57 | 68 | 66 | 576 |
2010 | 0 | 0 | 26 | 19 | 11 | 2 | 0 | 0 | 0 | 23 | 30 | 3 | 113 |
2010 | 102 | 79 | 104 | 69 | 76 | 76 | 94 | 51 | 79 | 49 | 29 | 33 | 839 |
2010 | 0 | 0 | 10 | 0 | 13 | 32 | 51 | 8 | 0 | 56 | 87 | 45 | 301 |
2009 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 7 |
2009 | 45 | 63 | 58 | 16 | 65 | 64 | 89 | 110 | 72 | 87 | 45 | 76 | 791 |
2009 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 18 | 0 | 0 | 0 | 0 | 23 |
Wed 1st May
May 1
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Thu 2nd May
May 2
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Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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Mon 6th May
May 6
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Tue 7th May
May 7
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LAT PULLDOWN
15 REPS @ 30KG 20 REPS @ 27.5KG 25 REPS @ 25KG 30 REPS @ 22.5KG 35 REPS @ 20KG 40 REPS @ 27.5KG LAT PULLDOWN SINGLE ARM 20 REPS @ 15KG E/S 25 REPS @ 12.5KG E/S 30 REPS @ 10KG E/S 35 REPS @ 7.5KG E/S 40 REPS @ 5KG E/S LOW ROW 3 X 15REPS @ 30KG Add a comment
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1) 1mi - 10:39(10:39/mi) 149/166bpm [1586b/mi] 138cal 5.63/6.95mph
2) 0.5mi - 6:51(13:41/mi) 154/187bpm [2108b/mi] 87cal 4.38/6.74mph Add a comment
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1) 1mi - 19:39(19:39/mi) 139/177bpm [2731b/mi] 195cal 3.05/5.49mph
2) 0.3mi - 5:51(19:20/mi) 144/180bpm [2785b/mi] 55cal 3.1/4.76mph Add a comment
1) 1mi - 11:17(11:17/mi) 169/193bpm [1906b/mi] 159cal 5.32/6.49mph
2) 1mi - 11:19(11:19/mi) 174/190bpm [1969b/mi] 165cal 5.3/6.41mph 3) 0.25mi - 4:23(17:43/mi) 141/186bpm [2498b/mi] 38cal 3.39/5.74mph Add a comment
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1) 1mi - 22:52(22:52/mi) 123/137bpm [2812b/mi] 154cal 2.62/6.45mph
2) 0.4mi - 8:32(21:16/mi) 126/137bpm [2680b/mi] 56cal 2.82/4.44mph Add a comment
1) 1mi - 11:16(11:16/mi) 148/176bpm [1668b/mi] 140cal 5.32/6.68mph
2) 1mi - 10:52(10:52/mi) 158/174bpm [1717b/mi] 142cal 5.52/6.16mph 3) 0.6mi - 8:59(15:04/mi) 145/178bpm [2185b/mi] 90cal 3.98/5.72mph Add a comment
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KETTLEBELLS
20 x Kettlebell swings 20 x Upright rows 10 x Around the World 10 e/s Shoulder Press 20 e/s Clean and Jerk 10 e/s Forearm Curls 20 e/s Lateral Raise with Hand Twist 1 minute rope pull 50 x Abdominal Twists with medicine ball 3 minutes on Bosu Ball Add a comment
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Wed 8th May
May 8
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Thu 9th May
May 9
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Fri 10th May
May 10
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Sat 11th May
May 11
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Sun 12th May
May 12
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Mon 13th May
May 13
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Tue 14th May
May 14
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L8 first 5km
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1) 1mi - 19:23(19:23/mi) 124/151bpm [2403b/mi] 135cal 3.1/4.68mph
2) 0.02mi - 22(23:38/mi) 118/119bpm [2788b/mi] 2cal 2.54/2.84mph Add a comment
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LOW ROW:
10 @ 42.5kg 15 @ 35kg 20 @ 27.5kg 25 @ 20kg 30 @ 12.5kg CHEST PRESS: 10 @ 42.5kg 15 @ 35kg 20 @ 27.5kg 25 @ 20kg 30 @ 12.5kg SHOULDER PRESS (One Arm as weight stuck at 10kg) 3 x 15 @10kg e/s Add a comment
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Wed 15th May
May 15
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Thu 16th May
May 16
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Fri 17th May
May 17
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Sat 18th May
May 18
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Sun 19th May
May 19
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Mon 20th May
May 20
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Tue 21st May
May 21
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1) 1mi - 18:26(18:26/mi) 139/178bpm [2563b/mi] 156cal 3.25/5.57mph
2) 0.3mi - 5:58(20:04/mi) 132/152bpm [2649b/mi] 42cal 2.99/3.74mph Add a comment
1) 1mi - 11:28(11:28/mi) 167/196bpm [1915b/mi] 150cal 5.23/6.53mph
2) 0.2mi - 2:52(14:09/mi) 139/176bpm [1967b/mi] 26cal 4.24/6.51mph Add a comment
1) 1mi - 11:24(11:24/mi) 170/187bpm [1937b/mi] 154cal 5.27/6.2mph
2) 0.01mi - 6(9:26/mi) 177/177bpm [1671b/mi] 1cal 6.36/5.47mph Add a comment
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ADDUCTORS:
1 x 60 reps @ 50kg ABDUCTORS: 2 x 30 reps @ 50kg LOW ROW: 15 reps @ 42.5kg 20 reps @ 35kg 25 reps @ 27.5kg 30 reps @ 20kg 35 reps @ 12.5kg CHEST PRESS: 15 reps @ 40kg 20 reps @ 35kg 25 reps @ 30kg 30 reps @ 25kg 35 reps @ 20kg 40 reps @ 15kg ROPE PULL: 1 minute level 2 WOOD CHOPS: 1 x 10 reps @ 6.25kg e/s L1 1 x 10 reps @ 8.75kg e/s L2 1 x 10 reps @ 11.25kg e/s L3 CABLE OBLIQUE TWISTS: 3 x 20 reps @ 16.25kg BOSU BALL: 6 mins 20 secs with 10 slow and low squats CABLE LATERAL RAISES: 2 x 10 reps @ 3.75kg MEDICINE BALL THROWS: 2mins with a 2kg ball GOALKEEPING PRACTICE: 4 mins with a 1kg ball. Add a comment
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1st half mile on 1.5% gradient
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Wed 22nd May
May 22
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Thu 23rd May
May 23
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Fri 24th May
May 24
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Sat 25th May
May 25
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Sun 26th May
May 26
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Mon 27th May
May 27
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Tue 28th May
May 28
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Leg hurting
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L8 for first 10 miles
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ADDUCTORS:
75 reps @ 50KG ABDUCTORS: 75 reps @ 50kg KETTLEBELL SWINGS 3 x 20 @8kg KETTLEBELL PULL UPS 3 x 20 @ 8kg KETTLEBELL OBLIQUE LIFTS 3x 20 e/s @ 8 kg PLYOMETRIC JUMP ONTO BOX 3 x 10 CHEST PRESS: 3 x 20 @ 27.5kg ONE ARM CHEST PRESS 3 x 20 @ 12.5kg e/s MEDICINE BALL THROWS 5 x 20 @ 2kg from various distances and double/single handed. BATTLE ROES 5 x Approx. 1 min PUNCHBAG: 10 x Roundhouse kicks each leg. BOSU BALL 4 Min 30 PLANK 1 minute Add a comment
Day 3100
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Cicrcuit:
10 reps of the following with 3kg dumbbells: Lateral raises Front raise Shoulder press Tricep kickbacks Bicep curls Abdominal twists at 9 & 3 Abdominal twists at 10 & 2 Shoulder shrugs Punches Hips to head, straight arms at sides. ABDOMINAL TWISTS 1 x 50 e/s 5kg medicine ball Add a comment
1% gradient for first mile
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