johnsy

Last on at 9am, 19th May 2024

M55 East Riding of Yorkshire

Pewter (50)

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My parkrun
Goole parkrun

Recent Training
18th May	Race	26.8mi	5:41:34
15th May	General	1.3mi	13:01
15th May	Warm Down	0.2mi	2:01
15th May	Intervals	4.1mi	40:40
15th May	Stretching	0.2mi	6:28

Planned Races	Show more
Goole Riverbank Challenge	26th May
Sledmere Sunset Trail 10k	7th Jun
Hook Church Run	19th Jun
Viking Pest Control Walkington 10k	12th Jul
Laxton 10K	17th Jul

12 Month Benchmarks	Run
Mile	7:17
5k	23:08
5mi	37:34
10k	46:50
10mi	1:25:56
Half	1:54:41
20mi	3:01:46
Mara	4:08:34
50k	6:42:02

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2024 Targets	Set your targets
Run 1600

Recent Threads
Rundle

Buddies (17)

Followers (8)

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	7			6:34 63.39	6:29 64.69				6:35 65.72	6:40 65.42				6:45 66.73				6:29 6:29/mi	66.73
2.5km	1		11:48 57.07															11:48 7:36/mi	57.07
1.9mi	1	15:10 54.12																15:10 8:04/mi	54.12
2mi	1												17:00 56.24					17:00 8:30/mi	56.24
5km	10		22:18 63.00	21:16 66.57	21:17 67.04		35:30 40.83					21:55 68.85			24:48 62.91		24:21 64.62	21:16 6:51/mi	68.85
3.6mi	1						24:48 68.05											24:48 6:53/mi	68.05
6km	2						27:00 64.79			25:36 70.02								25:36 6:52/mi	70.02
4mi	1														31:52 63.03			31:52 7:58/mi	63.03
6.7km	2					38:55 49.59	34:58 55.64											34:58 8:27/mi	55.64
7km	1											31:21 68.08						31:21 7:12/mi	68.08
4.8mi	1							34:25 66.34										34:25 7:10/mi	66.34
5mi	4							35:36 66.17	35:18 67.30	34:51 68.74	34:08 70.78							34:08 6:54/mi	70.78
8km	1														39:17 63.94			39:17 7:54/mi	63.94
5mi	12				37:11 62.42	34:49 67.22	36:56 63.88	37:22 63.67	36:53 65.04		34:26 70.85	46:12 53.26	44:09 56.22		39:26 64.05	39:23 64.70		34:26 6:53/mi	70.85
5.1mi	1														39:39 64.36			39:39 7:51/mi	64.36
5.3mi	1											38:06 68.57						38:06 7:11/mi	68.57
5.5mi	2								39:01 67.80	40:07 66.50								39:01 7:06/mi	67.80
5.6mi	1										40:00 68.77							40:00 7:07/mi	68.77
9.1km	1											45:18 61.64						45:18 8:01/mi	61.64
6mi	2						48:36 58.50							47:41 63.32				47:41 7:57/mi	63.32
10km	139	48:43 58.05	46:13 61.68	45:00 63.87	45:03 64.32	43:44 66.81	42:46 68.89	43:07 68.91	41:52 71.57	43:00 70.28	41:59 72.60	42:31 72.32	49:28 62.71	44:48 69.85	45:25 69.52	47:16 67.41	52:15 61.53	41:52 6:44/mi	72.60
10.5km	1									1:24:39 37.60								1:24:39 12:58/mi	37.60
6.6mi	1									56:08 57.40								56:08 8:30/mi	57.40
6.9mi	2										57:35 59.16	56:41 60.63						56:41 8:13/mi	60.63
7mi	11				1:04:53 51.09		56:49 59.33	1:05:17 52.08	58:01 59.11	57:18 60.37	57:04 61.15	1:02:14 56.57		1:00:23 59.35	1:02:17 58.07	1:04:16 56.79		56:49 8:07/mi	61.15
7.5mi	1							58:23 62.10										58:23 7:47/mi	62.10
8.4mi	1									1:20:40 51.55								1:20:40 9:36/mi	51.55
8.7mi	1			1:08:42 59.98														1:08:42 7:52/mi	59.98
8.8mi	3			1:06:39 61.90							1:05:21 67.01	1:04:31 68.48						1:04:31 7:22/mi	68.48
9mi	1								1:06:35 66.58									1:06:35 7:24/mi	66.58
15km	1								1:24:52 54.18									1:24:52 9:06/mi	54.18
10mi	30				1:14:35 64.19	1:12:24 66.68	1:17:15 63.03	1:14:58 65.51	1:11:52 68.93	1:14:02 67.50	1:12:35 69.46	1:14:11 68.56	1:14:55 68.50	1:19:59 64.75	1:15:39 69.09	1:19:12 66.60		1:11:52 7:11/mi	69.46
11.1mi	1												1:40:02 57.30					1:40:02 9:00/mi	57.30
20km	1											1:33:54 68.00						1:33:54 7:33/mi	68.00
13.1mi	70		1:58:33 52.52	1:42:46 61.09	1:40:47 62.83	1:40:05 63.81	1:38:39 65.30	1:38:23 66.05	1:36:23 68.01	1:40:53 65.55	1:36:06 69.43	1:40:04 67.28	1:41:29 66.95		1:41:26 68.22	1:49:11 63.97		1:36:06 7:20/mi	69.43
14mi	1												2:13:55 54.46					2:13:55 9:34/mi	54.46
23km	1									2:45:34 43.83								2:45:34 11:35/mi	43.83
26.2km	1									2:06:11 66.08								2:06:11 7:45/mi	66.08
20mi	5									2:46:27 62.47		2:42:15 65.25	2:44:21 65.00				3:38:13 50.81	2:42:15 8:07/mi	65.25
26.2mi	32				3:32:55 62.35	3:25:39 65.11	3:54:05 57.70	4:38:34 48.91	3:24:53 67.08	4:28:48 51.58	3:28:03 67.24	3:35:35 65.48	4:05:46 57.96	3:59:15 60.09	4:44:59 50.91	4:02:36 60.37	5:41:34 43.28	3:24:53 7:49/mi	67.24
26.5mi	1											4:23:41 54.29						4:23:41 9:57/mi	54.29
27.5mi	1											4:46:01 52.38						4:46:01 10:24/mi	52.38
50km	1															7:23:24 40.62		7:23:24 14:16/mi	40.62
35.3mi	1									6:07:37 54.61								6:07:37 10:25/mi	54.61

Date	Planned Races			Distance
9 Mar	The Kingdom Of Northumbria Coastal Ultra Confirmed			54km
3 Nov	TCS New York City Marathon Confirmed			26.2mi
31 Aug	The Scammonden 50 mile Ultra Confirmed			50mi
7 Aug	Howden Ashes Run (10k) Confirmed			10km
17 Jul	Laxton 10K Confirmed			10km
12 Jul	Viking Pest Control Walkington 10k Confirmed			10km
19 Jun	Hook Church Run Confirmed			10km
7 Jun	Sledmere Sunset Trail 10k Confirmed			10km
26 May	Goole Riverbank Challenge Confirmed			10km
2024		Result	WAVA	Distance
18 May	Holy Island Marathon SB	5:41:34	43.28	26.2mi
14 May	Rudding Park Race	57:01	56.39	10km
21 Apr	Roche Abbey Trail 20 SB	3:38:13	50.81	20mi
3 Apr	Goole Viking Striders parkrun wednesdays - Week 1	24:53	63.24	5km
13 Mar	Goole Viking Striders Naked 5k SB	24:21	64.62	5km
4 Feb	Dewsbury 10K SB	52:15	61.53	10km
2023		Result	WAVA	Distance
31 Dec	New Years Eve Liverbird Marathon	4:36:08	53.54	26.2mi
26 Dec	Chevin Chase SB	1:04:16	56.79	7mi
17 Dec	See York Run York Valhalla Winter Run	31 / 0	0.00	6hr
9 Dec	Great Langdale Christmas Pudding 10k	53:07	59.98	10km
26 Nov	Doncaster 10k	47:46	66.70	10km
18 Nov	Kirkstall Abbey Trail Running Festival Marathon	4:35:40	53.13	26.2mi
28 Oct	Endurance Life North Yorks Moors Marathon	6:02:17	40.43	26.2mi
22 Oct	Leeds Abbey Dash	47:32	67.03	10km
15 Oct	Yorkshire Coast 10K	48:29	65.72	10km
30 Sep	Autumn Sir Titus Trot Marathon	4:25:28	55.17	26.2mi
9 Sep	Pilgrims Ultra 50k PB	7:23:24	40.62	50km
5 Aug	Cybi Marathon	5:49:45	41.87	26.2mi
2 Aug	Howden Ashes Run (10k)	49:10	64.80	10km
19 Jul	Laxton 10K SB	47:16	67.41	10km
14 Jul	Walkington 10k	50:52	62.64	10km
9 Jul	Lancaster Celebration of Running - Marathon	4:10:17	58.52	26.2mi
28 Jun	Ackworth Handicap SB	39:23	64.70	5mi
21 Jun	Hook Church Run	50:00	63.72	10km
17 Jun	Grim Up North Summer Extravaganza Marathon	4:23:34	55.57	26.2mi
28 May	Goole Riverbank Challenge	49:21	64.56	10km
20 May	Holy Island Marathon	5:20:07	45.75	26.2mi
14 May	Rob Burrow Leeds Marathon	4:11:01	58.34	26.2mi
9 May	Rudding Park Race	57:46	55.15	10km
8 May	Coronation Canter Half	1:56:20	60.04	13.1mi
16 Apr	Newrun Newcastle Marathon SB	4:02:36	60.37	26.2mi
19 Mar	Wakefield Hospice 10k	51:49	61.49	10km
26 Feb	Snake Lane 10 SB	1:19:12	66.60	10mi
12 Feb	Liversedge Half Marathon	1:53:56	61.31	13.1mi
5 Feb	Dewsbury 10K	47:34	66.98	10km
15 Jan	Brass Monkey Half Marathon SB	1:49:11	63.97	13.1mi
8 Jan	Temple Newsam 10 (the TNT)	1:25:25	61.75	10mi
2022		Result	WAVA	Distance
27 Dec	Xmas 5k Beach Turkey Burner SB	24:48	62.91	5km
26 Dec	Chevin Chase SB	1:02:17	58.07	7mi
11 Dec	South Leeds Bah Humbug 10k	54:31	57.92	10km
10 Dec	Great Langdale Christmas Pudding 10k	51:35	61.21	10km
27 Nov	Doncaster 10k	47:45	66.13	10km
6 Nov	Guy Fawkes 10	1:27:37	59.65	10mi
30 Oct	Wistow 10k	47:35	66.36	10km
16 Oct	Yorkshire Coast 10K	49:24	63.92	10km
24 Sep	Santorini Experience HM	2:04:24	55.63	13.1mi
11 Sep	Great North Run	1:58:22	58.46	13.1mi
3 Aug	Howden Ashes Run (10k)	56:48	55.59	10km
3 Jul	Winterton 10		0.00	10mi
22 Jun	Ackworth Handicap SB	39:26	64.05	5mi
11 Jun	Run For Help 8k PB	39:17	63.94	8km
5 Jun	Goole Riverbank Challenge	50:47	62.18	10km
22 May	Anglesey Trail 10k	1:01:12	51.59	10km
10 May	Rudding Park Race	55:58	56.42	10km
7 May	Holy Island Marathon SB	4:44:59	50.91	26.2mi
4 May	May The Fourth PB	31:52	63.03	4mi
6 Apr	Goole Handicap PB	39:39	64.36	5.05mi
2 Apr	Roche Abbey Trail Half	1:57:17	59.00	13.1mi
20 Mar	Wigan Run Festival - Half Marathon	1:41:42	68.04	13.1mi
27 Feb	Snake Lane 10 SB	1:15:39	69.09	10mi
13 Feb	Liversedge Half Marathon	1:47:24	64.43	13.1mi
6 Feb	Dewsbury 10K SB	45:25	69.52	10km
30 Jan	Druridge Bay Beach - Trail Run Half Marathon SB	1:41:26	68.22	13.1mi
9 Jan	Temple Newsam 10 (the TNT)	1:22:58	62.99	10mi
2021		Result	WAVA	Distance
26 Dec	Chevin Chase SB	1:00:23	59.35	7mi
19 Dec	Travellers 6 PB	47:41	63.32	6mi
11 Dec	Great Langdale Christmas Pudding 10K	48:08	65.02	10km
28 Nov	Doncaster 10k SB	44:48	69.85	10km
7 Nov	Guy Fawkes 10 SB	1:19:59	64.75	10mi
30 Oct	Apperley Bridge Canter	54:33	57.37	10km
17 Oct	Yorkshire Coast 10K	45:49	68.30	10km
10 Oct	Manchester Marathon SB	3:59:15	60.09	26.2mi
3 Oct	Hopton 10k	55:21	56.54	10km
1 Oct	Goole Viking Striders 1 mile Time Trial SB	6:45	66.73	1mi
25 Sep	Sir Titus Trot Day 1 Marathon	4:36:31	51.99	26.2mi
19 Sep	Filey 10k Beach Race	48:50	64.08	10km
4 Aug	Howden Ashes Run (10k)	47:01	66.56	10km
18 Jul	Ørsted Great Grimsby 10km Road Race	49:01	63.84	10km
30 Jun	Hyde Park Harriers Summer Mile	6:48	66.24	1mi
27 Jun	Eccup 10	1:22:10	63.03	10mi
25 Jun	Burton Constable Trail 10k	48:35	64.41	10km
15 May	Holy Island Marathon	5:33:49	43.06	26.2mi
2020		Result	WAVA	Distance
26 Dec	Run For All Jog On	2:01:58	56.21	13.1mi
3 Dec	Roy Castle Draw a Snowman PB	17:00	56.24	2mi
8 Nov	Grim Up North Remembrance Day Run PB	1:40:02	57.30	11.11mi
4 Oct	Big Flat Runway Races - Marathon SB	4:05:46	57.96	26.2mi
4 Oct	Virtual London Marathon	4:05:51	57.94	26.2mi
5 Sep	Holy Island Marathon	4:46:14	49.77	26.2mi
20 Jun	Grim Up North Summer Solstice SB	44:09	56.22	5mi
7 Jun	Military Remote Running D Day Run	1:55:43	58.71	13.1mi
4 May	May The Fourth half marathon	1:58:44	57.22	13.1mi
3 May	Revenge of the Fifth	1:55:49	58.66	13.1mi
26 Apr	Goole and District Emergency Marathon (Virtual)	4:30:19	52.70	26.2mi
12 Apr	Goole Lockdown Marathon (Virtual)	4:07:32	57.55	26.2mi
6 Apr	Grim Up North Rainbow Run SB	49:28	62.71	10km
15 Mar	Spen 20 SB	2:44:21	65.00	20mi
8 Mar	Race The Train - 14 miles PB	2:13:55	54.46	14mi
1 Mar	'Slawit' Slog (Slaithwaite)	2:58:47	59.76	20mi
23 Feb	Snake Lane 10 SB	1:14:55	68.50	10mi
16 Feb	Liversedge Half Marathon	1:47:33	63.17	13.1mi
25 Jan	It's Parky Up North - Half marathon SB	1:41:29	66.95	13.1mi
12 Jan	Temple Newsam 10 (the TNT)	1:28:26	58.03	10mi
2019		Result	WAVA	Distance
26 Dec	Chevin Chase SB	1:02:14	56.57	7mi
8 Dec	South Leeds Bah Humbug 10k	57:01	53.93	10km
3 Nov	Guy Fawkes 10	1:23:36	60.84	10mi
27 Oct	Leeds Abbey Dash	44:57	68.40	10km
6 Oct	Hopton 10k	57:48	53.20	10km
25 Aug	Hawnby 10km	58:35	52.49	10km
18 Aug	Escrick 10K	44:55	68.46	10km
11 Aug	Rock 'N' Roll Dublin 10k	1:40:27	67.02	13.1mi
10 Aug	Rock 'N' Roll Dublin SB	21:55	68.85	5km
7 Aug	Howden Ashes Run (10k)	46:09	66.63	10km
21 Jul	Orsted Great Grimsby 10k	45:30	67.58	10km
17 Jul	Laxton 10K	44:03	69.80	10km
12 Jul	Barlow 10k PB	45:18	61.64	9.1km
30 Jun	Humber Bridge Half Marathon	1:40:21	67.09	13.1mi
26 Jun	Ackworth Summer Handicap PB	38:06	68.57	5.3mi
19 Jun	Owston Ferry 10k	43:57	69.96	10km
12 Jun	Otley 10	1:20:14	63.39	10mi
9 Jun	Goole Riverbank Challenge PB	1:04:31	68.48	8.75mi
27 May	Ilkley Harriers Trail Race PB	56:41	60.63	6.9mi
22 May	The School Run Calverley 20k PB	1:33:54	68.00	20km
15 May	Askern 10k	44:55	68.46	10km
11 May	Holy Island Marathon	4:26:42	52.93	26.2mi
28 Apr	London Marathon SB	3:35:35	65.48	26.2mi
31 Mar	Elvington Flyer SB	1:14:11	68.56	10mi
23 Mar	Dark Skies Run @ Kielder Marathon PB	4:23:41	54.29	26.5mi
10 Mar	Spen 20 PB	2:42:15	65.25	20mi
2 Mar	Golden Fleece Circuit PB	4:46:01	52.38	27.5mi
23 Feb	Knights of 7 Lakes Torch 10k	45:51	67.06	10km
17 Feb	Liversedge Half Marathon SB	1:40:04	67.28	13.1mi
16 Feb	Nostell Night run PB	31:21	68.08	7km
3 Feb	Dewsbury 10K SB	42:31	72.32	10km
26 Jan	No ego torch challenge SB	46:12	53.26	5mi
13 Jan	Temple Newsam 10 (the TNT)	1:18:09	65.08	10mi
2018		Result	WAVA	Distance
26 Dec	Chevin Chase SB	57:04	61.15	7mi
9 Dec	South Leeds Bah Humbug 10k	49:18	61.83	10km
25 Nov	The Doncaster 10k	42:10	72.29	10km
4 Nov	Leeds Abbey Dash SB	41:59	72.60	10km
28 Oct	Brigg 10K Poppy Race	42:49	71.19	10km
21 Oct	Yorkshire Coast 10K	42:49	71.19	10km
14 Oct	Manchester Half Marathon PB	1:36:06	69.43	13.1mi
7 Oct	Bridlington Half	1:40:19	66.51	13.1mi
30 Sep	Pontefract Half Marathon	1:39:29	67.07	13.1mi
23 Sep	Filey 10k Beach Race	46:26	65.65	10km
16 Sep	Spen Greenway 10k	43:44	69.70	10km
9 Sep	12th Knossos Half Marathon, Crete, Greece	1:44:52	63.63	13.1mi
26 Aug	Gilberdyke 10 SB	1:12:35	69.46	10mi
5 Aug	Barry Island 10k	48:37	62.70	10km
22 Jul	Ørsted Great Grimsby 10K	42:47	71.25	10km
18 Jul	Laxton 10K	42:20	72.00	10km
14 Jul	AleAthlon	1:07:45	51.06	7mi
13 Jul	Walkington 10k	43:53	69.46	10km
8 Jul	Caistor sting in the tail	45:32	66.94	10km
6 Jul	East Leeds 10K	44:52	67.94	10km
4 Jul	Helen windsor 10k	46:08	66.07	10km
27 Jun	Ackworth Summer Handicap PB	40:00	68.77	5.62mi
24 Jun	Humber Bridge Half Marathon	1:38:30	67.74	13.1mi
15 Jun	Sledmere Sunset Trail	45:37	66.82	10km
13 Jun	Otley 10	1:18:45	64.02	10mi
3 Jun	Goole Riverbank Challenge SB	1:05:21	67.01	8.75mi
31 May	Apperley Bridge canter	47:03	64.79	10km
28 May	Ilkley Harriers Trail Race SB	57:35	59.16	6.9mi
19 May	Holy Island Marathon	4:19:40	53.88	26.2mi
16 May	Askern 10KM	43:10	70.61	10km
13 May	Beverley 10k	43:51	69.51	10km
5 May	Revenge of the Fifth (half or full)	2:20:01	47.65	13.1mi
4 May	May the Fourth (Half or Full)	2:14:45	49.52	13.1mi
8 Apr	Rome Marathon	3:42:50	62.78	26.2mi
30 Mar	The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry PB	34:26	70.85	5mi
28 Mar	Goole Handicap PB	34:08	70.78	4.95mi
18 Mar	OPAP Limassol Marathon GSO SB	3:28:03	67.24	26.2mi
28 Jan	Ferriby 10	1:13:23	68.70	10mi
14 Jan	Temple Newsam 10 (the TNT)	1:19:52	63.12	10mi
2017		Result	WAVA	Distance
31 Dec	Jolly Holly Jog	47:54	63.64	10km
26 Dec	Chevin Chase SB	57:18	60.37	7mi
10 Dec	EYXC Langdale End closed club event	54:01	51.23	5.7mi
26 Nov	The Doncaster 10k	43:00	70.28	10km
12 Nov	EYXC Drewton woods closed club event PB	56:08	57.40	6.6mi
5 Nov	Guy Fawkes 10	1:18:22	63.77	10mi
22 Oct	Yorkshire Coast 10K	45:43	66.10	10km
15 Oct	Bridlington Half Marathon	1:43:19	64.01	13.1mi
14 Oct	Gruesome Twosome	1:48:36	60.89	13.1mi
8 Oct	MBNA Chester Metric Marathon PB	2:06:11	66.08	26.2km
8 Oct	Brighouse Running Festival - 10K	47:35	63.51	10km
30 Sep	Running Under The Moon	1:43:55	63.64	13.1mi
23 Sep	Compressport Atsas, The Night Trail PB	1:24:39	37.60	10.5km
17 Sep	Spen Greenway 10k	45:09	66.93	10km
3 Sep	Wetherby 10K	47:26	63.71	10km
3 Sep	Tholthorpe 10k	45:29	66.44	10km
27 Aug	Gilberdyke 10 SB	1:14:02	67.50	10mi
23 Aug	Sessay Swift PB	25:36	70.02	6km
19 Aug	Maverick Inov-8 Lancashire PB	2:45:34	43.83	23km
30 Jul	Dong Energy Great Grimsby 10K	45:22	66.61	10km
19 Jul	Laxton 10K	44:13	68.34	10km
14 Jul	Walkington 10k	44:43	67.58	10km
7 Jul	J&J 1 mile treadmill Challenge SB	6:40	65.42	1mi
7 Jul	East Leeds 10K	44:42	67.61	10km
2 Jul	Harrogate Town Centre 10K	44:54	67.30	10km
28 Jun	Hyde Park Harriers Summer Mile	6:42	65.09	1mi
25 Jun	Humber Bridge Half Marathon SB	1:40:53	65.55	13.1mi
17 Jun	Chase the train PB	1:20:40	51.55	8.4mi
14 Jun	Ackworth Summer Handicap SB	40:07	66.50	5.5mi
7 Jun	Otley 10	1:18:56	63.31	10mi
17 May	Askern 10KM	43:42	69.15	10km
13 May	Holy Island Marathon SB	4:28:48	51.58	26.2mi
4 May	May The 4th - Marathon	5:04:05	45.60	26.2mi
2 Apr	Fountains 10k	45:47	66.01	10km
29 Mar	Goole Handicap SB	34:51	68.74	4.95mi
19 Mar	Epilepsy Action Bradford 10k SB	43:00	70.28	10km
12 Mar	Spen 20 SB	2:46:27	62.47	20mi
25 Feb	Endurance Life CTS Northumberland Ultramarathon PB	6:07:37	54.60	35.3mi
2016		Result	WAVA	Distance
26 Dec	Chevin Chase SB	58:01	59.11	7mi
27 Nov	Barnsley 10k	43:40	68.62	10km
20 Nov	Clowne Half Marathon	1:41:23	64.65	13.1mi
6 Nov	Leeds Abbey Dash	42:12	71.00	10km
30 Oct	Yorkshire Coast 10K PB	41:52	71.57	10km
16 Oct	Manchester Half Marathon	1:38:18	66.68	13.1mi
15 Oct	Gruesome Twosome	1:50:45	59.18	13.1mi
9 Oct	Jim Dingwall - Elloughton 10K Road Race	42:15	70.92	10km
2 Oct	Cusworth 10k	42:18	70.83	10km
25 Sep	Isle of Axholme Half Marathon	1:37:45	67.05	13.1mi
18 Sep	Filey 10k Beach Race	47:55	62.53	10km
11 Sep	Vale of York Half Marathon	1:37:03	67.54	13.1mi
28 Aug	Severn Bridge Half Marathon	1:40:04	65.50	13.1mi
21 Aug	Escrick 10K	44:41	67.06	10km
14 Aug	Askern 10 PB	1:11:52	68.93	10mi
3 Aug	Flat Cap 5 SB	36:53	65.04	5mi
31 Jul	Great Grimsby 10k	43:28	68.93	10km
20 Jul	Nostell Priory 10k	45:40	65.61	10km
13 Jul	Laxton 10K	44:59	66.61	10km
10 Jul	Leeds 10k - Jane Tomlinson Run For All	43:08	69.46	10km
29 Jun	Hyde Park Harriers Summer Mile SB	6:35	65.72	1mi
26 Jun	Hadrian's Wall Half Marathon	1:48:14	60.56	13.1mi
22 Jun	Ackworth Summer Handicap PB	39:01	67.80	5.5mi
12 Jun	Garmin Troodos Green Race PB	1:24:52	54.18	15km
5 Jun	Ramathon SB	1:36:23	68.00	13.1mi
29 May	Edinburgh Marathon PB	3:24:53	67.08	26.2mi
18 May	Askern 10KM	44:09	67.87	10km
24 Apr	Blackpool Half Marathon	1:36:42	67.78	13.1mi
10 Apr	Sheffield Half Marathon	1:40:16	65.37	13.1mi
6 Apr	Goole Handicap SB	35:18	67.30	4.95mi
13 Mar	Age UK Harewood Dash 10k	46:17	64.74	10km
6 Mar	Norton 9 PB	1:06:35	66.58	9mi
28 Feb	Oulton Park 10k	45:17	66.17	10km
28 Feb	Oulton Park 1/2 Marathon	1:41:20	64.68	13.1mi
14 Feb	Liversedge Half Marathon	1:42:17	64.08	13.1mi
7 Feb	Dewsbury 10K	42:47	70.03	10km
10 Jan	Temple Newsam 10 (the TNT)	1:22:26	60.09	10mi
2015		Result	WAVA	Distance
26 Dec	Chevin Chase SB	1:05:17	52.08	7mi
13 Dec	Leeds Christmas 10k Challenge	48:11	61.66	10km
15 Nov	Donington Park Half Marathon	1:45:25	61.64	13.1mi
25 Oct	Run Northumberland Castles Half	1:44:45	62.03	13.1mi
17 Oct	Gruesome Twosome	2:09:52	50.04	13.1mi
11 Oct	Yorkshire Marathon Relay Leg 1 PB	34:25	66.34	4.8mi
23 Aug	Major Stone Half Marathon	1:43:22	62.86	13.1mi
16 Aug	Escrick 10k	43:58	67.57	10km
9 Aug	Askern 10 SB	1:14:58	65.51	10mi
29 Jul	Flat Cap 5 SB	37:22	63.67	5mi
15 Jul	Nostell Priory 10k	45:31	65.27	10km
10 Jul	Walkington 10K	44:53	66.19	10km
8 Jul	Laxton 10K SB	43:07	68.91	10km
28 Jun	Humber Bridge Half Marathon	1:41:12	64.21	13.1mi
20 Jun	Big 5 Marathon SB	4:38:34	48.91	26.2mi
20 May	Askern 10KM	44:08	67.32	10km
3 May	North Lincolnshire Half Marathon	1:40:38	64.57	13.1mi
18 Apr	Meanwood Valley Trail Race PB	58:23	62.10	7.5mi
12 Apr	Ackworth Half Marathon	1:41:39	63.92	13.1mi
1 Apr	Goole Handicap SB	35:36	66.17	4.95mi
15 Mar	Silverstone Half Marathon SB	1:38:23	66.05	13.1mi
22 Feb	Brighton Half Marathon	1:38:25	66.03	13.1mi
1 Feb	Dewsbury 10K	44:15	67.14	10km
25 Jan	Ferriby 10	1:15:47	64.80	10mi
2014		Result	WAVA	Distance
26 Dec	Chevin Chase PB	56:49	59.33	7mi
16 Nov	Leeds Abbey Dash	45:26	64.84	10km
2 Nov	Guy Fawkes 10	1:22:54	58.74	10mi
31 Oct	Chevin Chiller PB	34:58	55.64	6.66km
26 Oct	Wistow 10k	43:51	67.19	10km
19 Oct	The Woodland Challenge SB	48:36	58.50	6mi
11 Oct	Gruesome Twosome	1:43:31	62.23	13.1mi
5 Oct	Cusworth 10k SB	42:46	68.89	10km
21 Sep	Martin House Colour Me Happy SB	35:30	40.83	5km
7 Sep	Vale of York Half Marathon SB	1:38:39	65.30	13.1mi
24 Aug	Escrick 10k	44:05	66.83	10km
24 Aug	West Yorkshire 5 (rearranged) SB	36:56	63.88	5mi
20 Aug	Goole Viking Striders Duathlon	14:28 / 18:03 /15:03	0.00	2miles/5.8miles/2miles
30 Jul	Flat Cap 5	37:28	62.97	5mi
16 Jul	Nostell Priory 10k	45:21	64.96	10km
11 Jul	Walkington 10K	43:59	66.98	10km
9 Jul	Laxton 10K	43:32	67.67	10km
29 Jun	Humber Bridge half marathon	1:42:04	63.11	13.1mi
26 Jun	J&J Lace Up Leeds	45:37	64.58	10km
25 Jun	Ackworth Road Runners Summer Handicap PB	24:48	68.05	3.6mi
12 Jun	Rush around the Rhubarb Trail Race SB	27:00	64.79	6km
21 May	Askern 10KM	45:13	65.16	10km
27 Apr	Rock'n'Roll Madrid Marathon SB	3:54:05	57.70	26.2mi
23 Mar	Rother Valley Half	1:45:38	60.98	13.1mi
9 Mar	Trafford 10k	45:16	65.08	10km
23 Feb	Snake Lane 10 SB	1:17:15	63.03	10mi
9 Feb	Liversedge Half Marathon	1:51:14	57.91	13.1mi
2 Feb	Dewsbury 10K	46:55	62.79	10km
2013		Result	WAVA	Distance
17 Nov	Leeds Abbey Dash	45:58	63.56	10km
3 Nov	Derwentwater 10	1:21:26	59.29	10mi
31 Oct	Chevin Chiller SB	38:55	49.59	6.66km
20 Oct	Bridlington Half Marathon	1:48:01	59.12	13.1mi
15 Sep	Great North Run	1:49:43	58.21	13.1mi
25 Aug	Sunshine Coast Half Marathon	1:44:45	60.97	13.1mi
18 Aug	VRR Princes Park Half Marathon	1:43:12	61.88	13.1mi
4 Aug	York 10k - Jane Tomlinson Run for all	46:08	63.33	10km
31 Jul	Flat Cap 5	38:22	61.00	5mi
18 Jul	Laxton 10K	45:30	64.21	10km
14 Jul	Leeds 10k - Jane Tomlinson Run For All	46:14	63.19	10km
15 May	Askern 10KM	44:40	65.41	10km
28 Apr	Greater Manchester Marathon SB	3:25:39	65.11	26.2mi
29 Mar	The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry SB	34:49	67.22	5mi
24 Mar	Wilmslow Half Marathon SB	1:40:05	63.81	13.1mi
10 Mar	Sheffield Varsity 10k	44:22	65.85	10km
24 Feb	Snake Lane 10 SB	1:12:24	66.68	10mi
10 Feb	Liversedge Half Marathon	1:44:01	61.40	13.1mi
3 Feb	Dewsbury 10K SB	43:44	66.81	10km
2012		Result	WAVA	Distance
26 Dec	Chevin Chase SB	1:04:53	51.09	7mi
18 Nov	Gruesome Twosome	1:48:03	58.60	13.1mi
4 Nov	Guy Fawkes 10	1:22:00	58.38	10mi
21 Oct	Bridlington Half Marathon	1:42:03	62.05	13.1mi
15 Aug	Hyde Park Harriers 2nd Annual Summer Mile PB	6:29	64.69	1mi
12 Aug	Big Fun Run 5K Leeds SB	21:17	67.04	5km
25 Jul	Laxton 10K SB	45:03	64.32	10km
26 May	Kirklees 10k Challenge	47:25	61.11	10km
13 May	Leeds Half Marathon	1:42:44	61.63	13.1mi
6 May	North Lincolnshire Half Marathon	1:41:13	62.56	13.1mi
6 Apr	The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry SB	37:11	62.42	5mi
18 Mar	Limassol Marathon SB	3:32:55	62.35	26.2mi
12 Feb	Liversedge Half Marathon SB	1:40:47	62.83	13.1mi
29 Jan	Ferriby 10 SB	1:14:35	64.19	10mi
2011		Result	WAVA	Distance
26 Dec	East Hull Harriers Boxing Day 10Km Road Race	45:34	63.59	10km
20 Nov	Leeds Abbey Dash	45:21	63.37	10km
13 Nov	Dalby Dash	45:48	62.75	10km
16 Oct	Cardiff Half Marathon	1:44:54	59.85	13.1mi
25 Sep	Filey 10K Beach Race	50:01	57.46	10km
11 Sep	Major Stone Half Marathon SB	1:42:46	61.09	13.1mi
24 Aug	HPH Summer Mile SB	6:34	63.39	1mi
13 Aug	Big Fun Run Leeds 5k PB	21:16	66.57	5km
31 Jul	York 10k - Jane Tomlinson Run For All	48:14	59.58	10km
27 Jul	Laxton 10k SB	45:00	63.87	10km
17 Jul	Keep Your Eye On The Ball 10k Sheffield		0.00	10km
26 Jun	Humber Bridge Half Marathon	1:50:39	56.74	13.1mi
19 Jun	Leeds 10k - Jane Tomlinson Run For All	46:37	61.65	10km
5 Jun	Goole Riverbank Challenge SB	1:06:39	61.90	8.75mi
15 May	Hull 10k - Jane Tomlinson Run For All	45:36	63.02	10km
2 May	Rothwell 10k	47:05	61.04	10km
3 Apr	Hornsea Rotary One Third Marathon National Championship PB	1:08:42	59.98	8.74mi
20 Mar	Barnardos Big 5k	22:29	62.97	5km
2010		Result	WAVA	Distance
5 Dec	Santas On The Run PB	11:48	57.07	2.5km
21 Nov	Leeds Abbey Dash SB	46:13	61.68	10km
31 Oct	Cancer Research Run 10K Harewood House	48:24	58.90	10km
26 Sep	Filey 10K Beach Race	54:00	52.79	10km
14 Aug	Big Fun Run Leeds	25:22	55.39	5km
1 Aug	York 10K - Jane Tomlinson Run For All	49:51	57.18	10km
27 Jun	Humber Bridge Half-Marathon SB	1:58:33	52.52	13.1mi
23 May	Hull 10k - Jane Tomlinson Run For All	47:15	60.33	10km
3 May	Rothwell 10K	48:36	58.66	10km
14 Mar	Barnardo's Big 5km SB	22:18	63.00	5km
7 Feb	Dewsbury 10K	46:39	61.11	10km
2009		Result	WAVA	Distance
22 Nov	Leeds Abbey Dash SB	48:43	58.05	10km
11 Oct	The Howden 10	51:30	54.91	10km
27 Aug	Reindeer Romp Relay PB	15:10	54.12	1.88mi

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	39	34	127	161	96	0	0	0	0	0	0	0	458
2023	0	0	0	0	0	0	0	0	7	0	0	2	9
2023	139	136	110	155	145	152	146	149	157	127	138	137	1691
2022	3	0	5	1	0	1	1	0	1	0	0	0	13
2022	141	122	143	169	82	122	25	94	92	136	140	138	1403
2021	5	0	0	0	0	0	0	0	0	2	0	0	8
2021	57	55	51	145	126	134	152	162	141	131	118	114	1386
2020	137	145	163	165	170	125	172	188	125	102	123	107	1721
2019	162	165	169	121	131	120	117	120	28	91	31	89	1344
2018	0	0	0	0	6	0	0	0	0	0	0	0	6
2018	166	178	167	166	173	125	139	124	126	122	147	146	1779
2017	0	0	0	0	0	0	0.1	0	0.1	0	0	0	0.2
2017	287	203	161	173	144	150	163	172	113	166	164	171	2066
2016	0	0	0	0	0	0	0	0	1	0	0	0	1
2016	0	0	0	0	0	0.1	0	0	0	0	0	0	0.1
2016	150	160	163	173	204	110	124	160	157	157	204	233	1994
2015	0	0	0	0	0	0	0	0	0	15	0	0	15
2015	121	130	163	173	159	148	121	152	36	117	150	129	1600
2015	0	0	0	0	0	0	0	0	22	0	0	0	22
2014	0	0	0	0	0	0	5	2	0	3	0	3	13
2014	134	145	185	167	131	149	138	163	146	129	78	116	1681
2014	14	20	7	0	0	0	0	12	0	0	0	0	53
2013	0	0	0	8	0	6	1	0	0	0	0	0	15
2013	157	151	183	163	96	44	93	70	56	110	90	52	1265
2013	7	0	0	0	0	42	0	0	0	0	0	0	48
2012	0	0	0	26	0	0	0	0	0	0	0	13	39
2012	163	182	116	51	108	90	101	138	35	103	71	96	1255
2012	0	0	0	0	0	0	0	0	36	0	0	5	41
2011	0	0	0	0	8	0	0	0	0	0	0	7	16
2011	61	46	68	92	101	94	69	106	101	118	67	136	1059
2010	80	77	86	46	81	90	56	9	70	68	59	24	746
2010	0	0	0	0	0	0	0	0	0	0	6	0	6
2009	0	0	0	0	39	48	49	80	51	58	64	53	442

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
6.5mi, 58:14 Run - General 1) 1mi - 9:03(9:03/mi) 136/151bpm [1232b/mi] 118cal 341/439W 2) 1mi - 9:19(9:19/mi) 146/154bpm [1359b/mi] 128cal 341/458W 3) 1mi - 9:00(9:00/mi) 151/158bpm [1360b/mi] 126cal 355/447W 4) 1mi - 8:54(8:54/mi) 150/154bpm [1334b/mi] 123cal 344/394W 5) 1mi - 8:50(8:50/mi) 154/161bpm [1360b/mi] 125cal 353/417W 6) 1mi - 9:02(9:02/mi) 155/163bpm [1400b/mi] 128cal 343/371W 7) 0.45mi - 4:05(9:04/mi) 150/156bpm [1360b/mi] 55cal 340/356W Add a comment	-	5.6mi, 47:54 Run - General 1) 1mi - 8:36(8:36/mi) 135/154bpm [1161b/mi] 114cal 361/389W 2) 1mi - 8:34(8:34/mi) 144/155bpm [1235b/mi] 119cal 373/455W 3) 1mi - 8:29(8:29/mi) 151/169bpm [1281b/mi] 122cal 365/410W 4) 1mi - 8:42(8:42/mi) 146/174bpm [1270b/mi] 116cal 358/407W 5) 1mi - 8:44(8:44/mi) 140/146bpm [1222b/mi] 116cal 356/423W 6) 0.55mi - 4:49(8:46/mi) 147/153bpm [1288b/mi] 65cal 362/450W Add a comment 1.5mi, 13:12 Run - General 1) 1mi - 8:42(8:42/mi) 120/139bpm [1044b/mi] 103cal 369/481W 2) 0.51mi - 4:30(8:47/mi) 142/148bpm [1247b/mi] 62cal 360/427W Add a comment	7.2mi, 1:04:43 Run - General 1) 1mi - 8:59(8:59/mi) 144/157bpm [1295b/mi] 122cal 354/441W 2) 1mi - 8:33(8:33/mi) 154/167bpm [1318b/mi] 124cal 370/495W 3) 1mi - 8:38(8:38/mi) 152/160bpm [1313b/mi] 123cal 366/441W 4) 1mi - 9:10(9:10/mi) 147/155bpm [1347b/mi] 123cal 357/437W 5) 1mi - 8:54(8:54/mi) 144/153bpm [1282b/mi] 116cal 345/414W 6) 1mi - 9:06(9:06/mi) 144/150bpm [1310b/mi] 118cal 345/412W 7) 1mi - 9:01(9:01/mi) 140/149bpm [1263b/mi] 123cal 346/381W 8) 0.21mi - 2:21(11:12/mi) 134/139bpm [1500b/mi] 25cal 272/475W Add a comment	0mi, 15:00 Cross - Physiotherapy Hip Abduction With Band, 10 times each leg Hip Abduction With Band Supine, 10 times each leg Clam with Band, 10 times each leg Side walk with band, 10 times each direction Side Walk with Band 2, 10 times each direction Lateral walk with exercise band, 10 times forwards and backwards Sit-down squat with band, 10 times Squat with band, 10 times Foam roller ITB stretch gentle, 10 times each leg Foam Roller Hamstring stretch, 10 times each leg Foam Roller Gastrocnemius Soleus, 10 times Foam Roller Gastrocnemius Soleus single leg, 10 times each leg Foam roller quadriceps, 10 times Add a comment 5.2mi, 45:17 Run - General 1) 1mi - 8:59(8:59/mi) 144/155bpm [1293b/mi] 122cal 341/404W 2) 1mi - 8:31(8:31/mi) 154/167bpm [1312b/mi] 123cal 368/408W 3) 1mi - 8:50(8:50/mi) 153/160bpm [1352b/mi] 125cal 353/426W 4) 1mi - 8:43(8:43/mi) 147/159bpm [1281b/mi] 124cal 349/382W 5) 1mi - 8:44(8:44/mi) 141/156bpm [1232b/mi] 120cal 346/393W 6) 0.17mi - 1:30(9:01/mi) 156/159bpm [1406b/mi] 22cal 353/370W Add a comment	-	18.4mi, 3:22:23 Run - General 1) 1mi - 10:38(10:38/mi) 135/152bpm [1435b/mi] 135cal 348/426W 2) 1mi - 9:09(9:09/mi) 144/150bpm [1318b/mi] 122cal 319/432W 3) 1mi - 9:53(9:53/mi) 145/154bpm [1433b/mi] 129cal 322/408W 4) 1mi - 11:52(11:52/mi) 138/147bpm [1637b/mi] 135cal 299/467W 5) 1mi - 9:41(9:41/mi) 146/155bpm [1413b/mi] 124cal 307/421W 6) 1mi - 9:31(9:31/mi) 173/193bpm [1647b/mi] 144cal 333/393W 7) 1mi - 9:44(9:44/mi) 184/191bpm [1791b/mi] 153cal 339/380W 8) 1mi - 10:23(10:23/mi) 183/192bpm [1900b/mi] 164cal 326/408W 9) 1mi - 10:12(10:12/mi) 180/188bpm [1837b/mi] 151cal 311/420W 10) 1mi - 13:25(13:25/mi) 156/188bpm [2093b/mi] 151cal 253/404W 11) 1mi - 10:33(10:33/mi) 138/145bpm [1457b/mi] 136cal 326/384W 12) 1mi - 11:30(11:30/mi) 136/147bpm [1564b/mi] 126cal 276/380W 13) 1mi - 12:04(12:04/mi) 138/153bpm [1666b/mi] 126cal 267/469W 14) 1mi - 10:40(10:40/mi) 142/152bpm [1515b/mi] 121cal 305/404W 15) 1mi - 10:53(10:53/mi) 132/149bpm [1437b/mi] 117cal 259/354W 16) 1mi - 12:05(12:05/mi) 133/148bpm [1607b/mi] 122cal 227/332W 17) 1mi - 12:48(12:48/mi) 139/175bpm [1778b/mi] 130cal 238/418W 18) 1mi - 12:40(12:40/mi) 170/188bpm [2153b/mi] 168cal 231/352W 19) 0.35mi - 4:42(13:29/mi) 168/176bpm [2264b/mi] 61cal 237/365W 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
6.3mi, 1:00:02 Run - General 1) 1mi - 9:10(9:10/mi) 136/152bpm [1246b/mi] 120cal 337/398W 2) 1mi - 9:53(9:53/mi) 142/155bpm [1404b/mi] 129cal 336/484W 3) 1mi - 9:49(9:49/mi) 139/150bpm [1366b/mi] 125cal 337/463W 4) 1mi - 9:37(9:37/mi) 132/139bpm [1269b/mi] 119cal 321/401W 5) 1mi - 9:43(9:43/mi) 139/155bpm [1352b/mi] 124cal 319/399W 6) 1mi - 9:22(9:22/mi) 145/151bpm [1359b/mi] 122cal 328/363W 7) 0.27mi - 2:27(8:58/mi) 138/145bpm [1238b/mi] 33cal 348/389W Add a comment	6.2mi, 56:14 Run - General 1) 1mi - 9:01(9:01/mi) 137/155bpm [1235b/mi] 120cal 358/442W 2) 1mi - 8:34(8:34/mi) 144/154bpm [1235b/mi] 119cal 361/442W 3) 1mi - 9:14(9:14/mi) 136/157bpm [1256b/mi] 110cal 318/406W 4) 1mi - 8:53(8:53/mi) 134/141bpm [1190b/mi] 109cal 346/378W 5) 1mi - 9:28(9:28/mi) 135/143bpm [1277b/mi] 117cal 345/459W 6) 1mi - 9:00(9:00/mi) 137/143bpm [1234b/mi] 116cal 379/420W 7) 0.21mi - 2:04(9:48/mi) 139/142bpm [1362b/mi] 25cal 324/375W Add a comment	-	6.1mi, 56:01 Run - General 1) 1mi - 8:58(8:58/mi) 134/147bpm [1201b/mi] 117cal 346/437W 2) 1mi - 8:55(8:55/mi) 145/150bpm [1293b/mi] 123cal 341/431W 3) 1mi - 9:18(9:18/mi) 162/187bpm [1506b/mi] 134cal 327/399W 4) 1mi - 9:29(9:29/mi) 162/174bpm [1535b/mi] 136cal 360/409W 5) 1mi - 9:27(9:27/mi) 152/160bpm [1437b/mi] 129cal 351/472W 6) 1mi - 8:58(8:58/mi) 139/149bpm [1247b/mi] 123cal 361/457W 7) 0.11mi - 56(8:51/mi) 139/140bpm [1231b/mi] 14cal 365/401W Add a comment 0mi, 20:00 Cross - Physiotherapy Hip Abduction with Band, both legs - 6 x 3 times Clam Advanced with Leg Shoot, both legs - 8 x 3 times Patella Mobilisation, both knees - 20 times Resisted Plantar Flexion, both sides - 8 x3 times Side Walk with Band, both sides - 8 x 3 times Bulgarian Split Squat with Dumbbells into Single Leg RDL, both legs - 8 x 3 times Box jump lateral, both sides, 6 x 3 times Resisted Eversion with Ball, both feet - 6 x 3 times Resisted Inversion with Ball, both feet - 6 x 3 times Add a comment	5.3mi, 46:55 Run - General 1) 1mi - 9:01(9:01/mi) 126/143bpm [1135b/mi] 109cal 332/459W 2) 1mi - 8:36(8:36/mi) 141/150bpm [1213b/mi] 118cal 368/410W 3) 1mi - 8:46(8:46/mi) 145/158bpm [1272b/mi] 120cal 352/420W 4) 1mi - 9:09(9:09/mi) 153/159bpm [1401b/mi] 129cal 333/367W 5) 1mi - 9:02(9:02/mi) 153/166bpm [1383b/mi] 127cal 341/389W 6) 0.25mi - 2:20(9:13/mi) 158/165bpm [1456b/mi] 33cal 348/371W Add a comment	3.2mi, 25:37 Run - parkrun 1) 1mi - 8:00(8:00/mi) 125/137bpm [1001b/mi] 78cal 2) 1mi - 8:13(8:13/mi) 136/145bpm [1118b/mi] 90cal 3) 1mi - 7:56(7:56/mi) 136/143bpm [1079b/mi] 84cal 4) 0.19mi - 1:27(7:28/mi) 137/141bpm [1023b/mi] 14cal Add a comment 1.2mi, 11:18 Run - Warm Up 1) 1mi - 9:26(9:26/mi) 114/131bpm [1075b/mi] 81cal 2) 0.21mi - 1:52(8:47/mi) 122/132bpm [1072b/mi] 17cal Add a comment	12.9mi, 2:01:31 Run - General 1) 1mi - 8:57(8:57/mi) 109/117bpm [976b/mi] 68cal 2) 1mi - 9:54(9:54/mi) 113/120bpm [1119b/mi] 80cal 3) 1mi - 9:01(9:01/mi) 119/125bpm [1073b/mi] 71cal 4) 1mi - 9:25(9:25/mi) 119/127bpm [1121b/mi] 75cal 5) 1mi - 9:34(9:34/mi) 119/123bpm [1138b/mi] 72cal 6) 1mi - 9:22(9:22/mi) 121/132bpm [1132b/mi] 68cal 7) 1mi - 9:22(9:22/mi) 119/134bpm [1114b/mi] 65cal 8) 1mi - 9:07(9:07/mi) 116/124bpm [1057b/mi] 62cal 9) 1mi - 8:54(8:54/mi) 115/118bpm [1023b/mi] 57cal 10) 1mi - 9:22(9:22/mi) 115/120bpm [1077b/mi] 70cal 11) 1mi - 9:16(9:16/mi) 114/122bpm [1057b/mi] 59cal 12) 1mi - 10:16(10:16/mi) 109/116bpm [1120b/mi] 75cal 13) 0.87mi - 9:02(10:25/mi) 113/121bpm [1178b/mi] 64cal 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
-	0mi, 20:00 Cross - Physiotherapy Hip Abduction with Band, both legs - 6 x 3 times Clam Advanced with Leg Shoot, both legs - 8 x 3 times Patella Mobilisation, both knees - 20 times Resisted Plantar Flexion, both sides - 8 x3 times Side Walk with Band, both sides - 8 x 3 times Bulgarian Split Squat with Dumbbells into Single Leg RDL, both legs - 8 x 3 times Box jump lateral, both sides, 6 x 3 times Plyometric Calf Heel and Quad Raise, both legs - 6 x 3 times Resisted Eversion with Ball, both feet - 6 x 3 times Resisted Invvrsion with Ball, both feet - 6 x 3 times Add a comment	6.6mi, 59:02 Run - General 1) 1mi - 8:54(8:54/mi) 126/140bpm [1122b/mi] 105cal 339/541W 2) 1mi - 8:36(8:36/mi) 142/153bpm [1222b/mi] 113cal 370/398W 3) 1mi - 8:38(8:38/mi) 145/153bpm [1253b/mi] 113cal 368/399W 4) 1mi - 8:51(8:51/mi) 144/151bpm [1274b/mi] 114cal 360/432W 5) 1mi - 9:00(9:00/mi) 142/148bpm [1278b/mi] 111cal 334/373W 6) 1mi - 9:16(9:16/mi) 140/149bpm [1297b/mi] 117cal 338/373W 7) 0.6mi - 5:47(9:34/mi) 142/152bpm [1359b/mi] 71cal 334/379W Add a comment	4.5mi, 40:37 Run - General 1) 1mi - 9:05(9:05/mi) 131/151bpm [1189b/mi] 113cal 338/400W 2) 1mi - 8:52(8:52/mi) 142/155bpm [1260b/mi] 117cal 353/418W 3) 1mi - 9:10(9:10/mi) 138/148bpm [1265b/mi] 114cal 336/376W 4) 1mi - 8:52(8:52/mi) 148/155bpm [1313b/mi] 119cal 350/368W 5) 0.53mi - 4:38(8:46/mi) 148/157bpm [1298b/mi] 62cal 348/409W Add a comment 0mi, 15:00 Cross - Physiotherapy Hip Abduction with Band, both legs - 6 x 3 times Clam Advanced with Leg Shoot, both legs - 8 x 3 times Patella Mobilisation, both knees - 20 times Resisted Plantar Flexion, both sides - 8 x3 times Side Walk with Band, both sides - 8 x 3 times Bulgarian Split Squat with Dumbbells into Single Leg RDL, both legs - 8 x 3 times Box jump lateral, both sides, 6 x 3 times Plyometric Calf Heel and Quad Raise, both legs - 6 x 3 times Resisted Eversion with Ball, both feet - 6 x 3 times Resisted Invvrsion with Ball, both feet - 6 x 3 times Add a comment	-	4mi, 35:13 Run - General 1) 1mi - 8:38(8:38/mi) 132/154bpm [1140b/mi] 108cal 351/458W 2) 1mi - 8:37(8:37/mi) 141/155bpm [1216b/mi] 115cal 358/430W 3) 1mi - 8:41(8:41/mi) 143/152bpm [1241b/mi] 114cal 364/439W 4) 1mi - 9:00(9:00/mi) 134/144bpm [1207b/mi] 109cal 356/423W 5) 0.03mi - 16(10:17/mi) 128/132bpm [1316b/mi] 3cal 364/372W Add a comment	11.1mi, 1:55:02 Run - General 1) 1mi - 9:11(9:11/mi) 128/141bpm [1174b/mi] 113cal 334/440W 2) 1mi - 12:53(12:53/mi) 129/155bpm [1662b/mi] 139cal 241/430W 3) 1mi - 10:48(10:48/mi) 135/143bpm [1459b/mi] 131cal 364/445W 4) 1mi - 9:59(9:59/mi) 135/140bpm [1347b/mi] 118cal 345/399W 5) 1mi - 9:10(9:10/mi) 139/148bpm [1275b/mi] 114cal 330/378W 6) 1mi - 10:04(10:04/mi) 140/149bpm [1410b/mi] 126cal 317/393W 7) 1mi - 11:38(11:38/mi) 132/152bpm [1536b/mi] 118cal 237/356W 8) 1mi - 10:19(10:19/mi) 124/141bpm [1280b/mi] 121cal 301/390W 9) 1mi - 9:50(9:50/mi) 131/141bpm [1289b/mi] 130cal 319/368W 10) 1mi - 9:59(9:59/mi) 129/145bpm [1287b/mi] 127cal 307/378W 11) 1mi - 9:58(9:58/mi) 132/142bpm [1316b/mi] 128cal 315/374W 12) 0.12mi - 1:12(10:22/mi) 137/139bpm [1420b/mi] 15cal 318/354W 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
-	6.5mi, 57:04 Run - Race 1) 1mi - 7:37(7:37/mi) 145/159bpm [1105b/mi] 105cal 374/453W 2) 1mi - 8:44(8:44/mi) 147/158bpm [1285b/mi] 120cal 366/477W 3) 1mi - 8:35(8:35/mi) 145/150bpm [1245b/mi] 116cal 364/429W 4) 1mi - 9:39(9:39/mi) 131/139bpm [1264b/mi] 121cal 372/457W 5) 1mi - 9:05(9:05/mi) 134/140bpm [1217b/mi] 125cal 361/429W 6) 1mi - 8:25(8:25/mi) 143/153bpm [1204b/mi] 109cal 340/382W 7) 0.51mi - 4:58(9:42/mi) 148/157bpm [1434b/mi] 66cal 370/446W Add a comment	1.3mi, 13:01 Run - General 1) 1mi - 9:58(9:58/mi) 133/150bpm [1325b/mi] 123cal 310/355W 2) 0.26mi - 3:04(11:55/mi) 140/149bpm [1669b/mi] 38cal 271/460W Add a comment 0.2mi, 2:01 Run - Warm Down 1) 0.2mi - 2:01(9:55/mi) 118/129bpm [1171b/mi] 23cal 296/383W Add a comment 4.1mi, 40:40 Run - Intervals 1) 0.21mi - 1:33(7:28/mi) 116/136bpm [865b/mi] 16cal 406/621W 2) 0.13mi - 1:30(11:15/mi) 134/139bpm [1507b/mi] 18cal 282/397W 3) 0.2mi - 1:31(7:39/mi) 144/152bpm [1101b/mi] 23cal 408/495W 4) 0.15mi - 1:31(10:15/mi) 146/152bpm [1497b/mi] 21cal 298/392W 5) 0.13mi - 1:01(8:02/mi) 145/153bpm [1166b/mi] 15cal 388/464W 6) 0.09mi - 58(10:43/mi) 145/150bpm [1553b/mi] 13cal 275/394W 7) 0.13mi - 1:01(7:37/mi) 146/151bpm [1113b/mi] 15cal 414/444W 8) 0.09mi - 59(10:45/mi) 147/152bpm [1579b/mi] 13cal 277/399W 9) 0.1mi - 46(7:52/mi) 146/147bpm [1149b/mi] 11cal 366/419W 10) 0.06mi - 45(13:25/mi) 143/149bpm [1919b/mi] 9cal 181/392W 11) 0.1mi - 47(7:57/mi) 143/146bpm [1136b/mi] 11cal 395/424W 12) 0.07mi - 45(10:43/mi) 141/148bpm [1512b/mi] 9cal 275/398W 13) 0.1mi - 46(7:33/mi) 138/140bpm [1041b/mi] 11cal 406/434W 14) 0.06mi - 45(12:02/mi) 136/143bpm [1637b/mi] 8cal 239/425W 15) 0.07mi - 31(7:45/mi) 138/140bpm [1069b/mi] 7cal 317/442W 16) 0.04mi - 29(12:31/mi) 138/141bpm [1727b/mi] 6cal 197/324W 17) 0.07mi - 32(7:47/mi) 138/141bpm [1074b/mi] 7cal 331/421W 18) 0.04mi - 30(11:12/mi) 142/143bpm [1591b/mi] 7cal 229/423W 19) 0.07mi - 31(7:37/mi) 139/144bpm [1059b/mi] 7cal 409/450W 20) 0.05mi - 31(10:06/mi) 134/136bpm [1352b/mi] 7cal 241/341W 21) 0.06mi - 29(7:38/mi) 142/148bpm [1083b/mi] 7cal 406/460W 22) 0.04mi - 30(12:23/mi) 140/149bpm [1734b/mi] 6cal 255/439W 23) 0.02mi - 2:01(1:25:07/mi) 112/135bpm [9533b/mi] 12cal 12/340W 24) 0.2mi - 1:30(7:39/mi) 118/138bpm [902b/mi] 17cal 413/497W 25) 0.12mi - 1:30(12:54/mi) 130/142bpm [1676b/mi] 16cal 227/422W 26) 0.2mi - 1:31(7:40/mi) 139/145bpm [1065b/mi] 21cal 382/463W 27) 0.12mi - 1:31(12:09/mi) 121/144bpm [1471b/mi] 16cal 216/394W 28) 0.13mi - 1:00(7:39/mi) 134/143bpm [1026b/mi] 14cal 398/422W 29) 0.08mi - 1:00(12:42/mi) 137/147bpm [1741b/mi] 11cal 222/418W 30) 0.13mi - 1:01(7:39/mi) 150/153bpm [1149b/mi] 15cal 397/443W 31) 0.07mi - 59(13:33/mi) 145/153bpm [1964b/mi] 12cal 183/402W 32) 0.1mi - 45(7:52/mi) 148/152bpm [1164b/mi] 11cal 243/433W 33) 0.06mi - 45(12:42/mi) 149/152bpm [1893b/mi] 9cal 193/369W 34) 0.1mi - 46(7:42/mi) 142/147bpm [1093b/mi] 10cal 395/447W 35) 0.06mi - 45(12:10/mi) 141/148bpm [1715b/mi] 9cal 227/411W 36) 0.1mi - 45(7:36/mi) 139/144bpm [1056b/mi] 10cal 355/464W 37) 0.06mi - 45(13:01/mi) 135/148bpm [1758b/mi] 7cal 211/441W 38) 0.07mi - 33(7:29/mi) 132/139bpm [987b/mi] 7cal 426/501W 39) 0.04mi - 29(12:18/mi) 138/142bpm [1698b/mi] 5cal 263/434W 40) 0.07mi - 30(7:38/mi) 133/137bpm [1015b/mi] 6cal 390/446W 41) 0.04mi - 30(12:57/mi) 136/141bpm [1762b/mi] 5cal 266/416W 42) 0.07mi - 30(7:19/mi) 142/146bpm [1040b/mi] 7cal 443/481W 43) 0.04mi - 32(14:10/mi) 145/148bpm [2054b/mi] 6cal 210/448W 44) 0.06mi - 28(7:23/mi) 145/149bpm [1070b/mi] 7cal 413/459W 45) 0.04mi - 30(13:56/mi) 147/149bpm [2048b/mi] 6cal 264/449W 46) 0.12mi - 1:22(11:23/mi) 146/149bpm [1662b/mi] 17cal 267/343W Add a comment 0.2mi, 6:28 Cross - Stretching 1) 0.17mi - 6:28(37:50/mi) 107/166bpm [4049b/mi] 47cal 13/81rpm Add a comment 0.5mi, 5:17 Run - Warm Up 1) 0.52mi - 5:17(10:05/mi) 122/138bpm [1231b/mi] 61cal 309/373W Add a comment 1.3mi, 12:00 Run - General 1) 1mi - 9:39(9:39/mi) 138/153bpm [1333b/mi] 124cal 322/405W 2) 0.25mi - 2:21(9:11/mi) 146/152bpm [1342b/mi] 32cal 330/342W Add a comment 0mi, 15:00 Cross - Physiotherapy Hip Abduction with Band, both legs - 6 x 3 times Clam Advanced with Leg Shoot, both legs - 8 x 3 times Patella Mobilisation, both knees - 20 times Resisted Plantar Flexion, both sides - 8 x3 times Side Walk with Band, both sides - 8 x 3 times Bulgarian Split Squat with Dumbbells into Single Leg RDL, both legs - 8 x 3 times Box jump lateral, both sides, 6 x 3 times Plyometric Calf Heel and Quad Raise, both legs - 6 x 3 times Resisted Eversion with Ball, both feet - 6 x 3 times Resisted Invvrsion with Ball, both feet - 6 x 3 times Add a comment	-	-	26.8mi, 5:41:34 Run - Race 1) 1mi - 10:32(10:32/mi) 132/146bpm [1390b/mi] 127cal 329/491W 2) 1mi - 11:38(11:38/mi) 144/159bpm [1675b/mi] 148cal 289/547W 3) 1mi - 10:30(10:30/mi) 151/161bpm [1586b/mi] 140cal 295/544W 4) 1mi - 10:46(10:46/mi) 152/181bpm [1637b/mi] 137cal 257/498W 5) 1mi - 9:58(9:58/mi) 136/145bpm [1355b/mi] 117cal 304/505W 6) 1mi - 10:40(10:40/mi) 138/146bpm [1473b/mi] 126cal 282/466W 7) 1mi - 11:08(11:08/mi) 129/140bpm [1436b/mi] 126cal 255/392W 8) 1mi - 9:46(9:46/mi) 129/138bpm [1260b/mi] 129cal 312/386W 9) 1mi - 10:07(10:07/mi) 125/138bpm [1266b/mi] 125cal 304/398W 10) 1mi - 10:11(10:11/mi) 128/140bpm [1303b/mi] 124cal 290/375W 11) 1mi - 15:26(15:26/mi) 116/154bpm [1789b/mi] 123cal 178/338W 12) 1mi - 11:06(11:06/mi) 147/157bpm [1631b/mi] 139cal 301/489W 13) 1mi - 10:12(10:12/mi) 144/153bpm [1469b/mi] 122cal 283/392W 14) 1mi - 15:23(15:23/mi) 127/152bpm [1954b/mi] 122cal 176/393W 15) 1mi - 11:18(11:18/mi) 133/143bpm [1503b/mi] 121cal 265/316W 16) 1mi - 16:40(16:40/mi) 109/133bpm [1816b/mi] 127cal 163/368W 17) 1mi - 9:27(9:27/mi) 137/142bpm [1294b/mi] 117cal 323/344W 18) 1mi - 11:34(11:34/mi) 132/151bpm [1526b/mi] 121cal 235/360W 19) 1mi - 12:45(12:45/mi) 136/154bpm [1735b/mi] 126cal 210/408W 20) 1mi - 34:36(34:36/mi) 107/154bpm [3702b/mi] 164cal 66/339W 21) 1mi - 11:03(11:03/mi) 138/151bpm [1524b/mi] 129cal 280/327W 22) 1mi - 17:30(17:30/mi) 103/145bpm [1803b/mi] 120cal 128/331W 23) 1mi - 13:28(13:28/mi) 129/147bpm [1737b/mi] 130cal 222/408W 24) 1mi - 15:24(15:24/mi) 125/148bpm [1925b/mi] 129cal 175/485W 25) 1mi - 11:54(11:54/mi) 149/164bpm [1772b/mi] 143cal 246/442W 26) 1mi - 10:26(10:26/mi) 143/153bpm [1492b/mi] 127cal 293/344W 27) 0.79mi - 8:08(10:15/mi) 147/154bpm [1507b/mi] 103cal 305/443W Add a comment	-

johnsy

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