SeanMc

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Recent Training
8th Jun	Race	32.9mi	6:30:13
4th Jun	Marathon Pace	3.1mi	21:23
3rd Jun	Marathon Pace	3.1mi	21:25
2nd Jun	Marathon Pace	3.1mi	21:30
1st Jun	Steady-State	6.2mi	1:00:39

12 Month Benchmarks	Run
Mile	6:05
5k	19:42
5mi	32:45
10k	40:42
10mi	1:06:56
Half	1:37:38
20mi	2:29:00
Mara	3:16:00
50k	6:09:47

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Buddies (4)

Followers (2)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2020	2021	2022	2023	2024	PB	WB
4km	1	14:45 82.99					14:45 5:56/mi	82.99
5km	5	18:59 81.50		19:32 80.56	20:12 78.57		18:59 6:07/mi	81.50
5mi	1	30:55 81.69					30:55 6:11/mi	81.69
10km	3	38:20 82.37	39:32 80.59			40:49 79.50	38:20 6:10/mi	82.37
10mi	4		1:05:38 79.63	1:06:40 79.12		1:07:03 80.15	1:05:38 6:34/mi	80.15
13.1mi	3	1:28:06 78.55	1:35:22 73.24	1:31:38 76.95			1:28:06 6:44/mi	78.55
26.2mi	6	3:16:33 73.82	3:08:40 77.63	3:24:07 72.43	3:17:47 75.47		3:08:40 7:12/mi	77.63

2024		Result	WAVA	Distance
25 Feb	Let’s Run Rhyl 10 mile SB	1:07:03	80.15	10mi
13 Jan	Twin Piers 10K SB	40:49	79.50	10km
2023		Result	WAVA	Distance
12 Nov	Remembrance Run , Phoenix Park, Dublin SB	20:12	78.57	5km
29 Oct	Dublin Marathon SB	3:17:47	75.47	26.2mi
2 Sep	Dingle Marathon	3:49:47	64.96	26.2mi
30 Apr	Belfast City Marathon	3:24:23	73.03	26.2mi
2022		Result	WAVA	Distance
13 Nov	Remembrance Run, Phoenix Park, Dublin SB	19:32	80.56	5km
16 Oct	DUNE Half-Marathon SB	1:31:38	76.95	13.1mi
2 Oct	London Marathon SB	3:24:07	72.43	26.2mi
19 Feb	Rhyl 10 SB	1:06:40	79.12	10mi
2021		Result	WAVA	Distance
13 Nov	Tollymore Trail Half Maratho SB	1:35:22	73.24	13.1mi
17 Oct	Flintshire 10k SB	39:32	80.59	10km
26 Sep	Welsh Masters Championships 5000m PB	19:16	80.98	5000m
14 Aug	Dambusters 10mile	1:08:38	76.86	10mi
19 Jun	Midnight Marathon (Dartford) PB	3:08:40	77.63	26.2mi
21 Feb	Virtual North Wales 10m Championships PB	1:05:38	79.63	10mi
2020		Result	WAVA	Distance
28 Dec	British Masters Athletics Virtual 10k Challenge PB	38:20	82.37	10km
13 Dec	North Wales Virtual Half Marathon Championships PB	1:28:06	78.55	13.1mi
28 Nov	North Wales Virtual Road Relays 4k PB	14:45	82.99	4km
24 Oct	North Wales Virtual 5K PB	18:59	81.50	5km
17 Oct	The Doctor K Cup	19:25	79.68	5km
4 Oct	Virtual London Marathon SB	3:16:33	73.82	26.2mi
29 Aug	North Wales Virtual 5 mile championships PB	30:55	81.69	5mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	109	92	145	101	113	49	0	0	0	0	0	0	610
2023	0	0	0	0	5	0	0	0	0	0	0	0	5
2023	131	110	133	135	123	112	103	119	128	126	79	88	1388
2022	123	110	130	168	130	129	132	135	124	124	108	89	1502
2021	120	99	110	136	138	118	105	114	95	119	79	46	1278
2020	125	104	91	99	89	108	115	138	120	106	108	114	1318
2019	0	0	0	0	0	0	0	0	0	0	0	112	112

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	Mon 20th May May 20
-	4mi, 43:46 Run - Steady-State 1) 1mi - 10:18(10:18/mi) 107/128bpm [1101b/mi] 87cal 5.83/7.22mph 2) 1mi - 11:05(11:05/mi) 108/116bpm [1196b/mi] 87cal 5.42/6.03mph 3) 1mi - 11:11(11:11/mi) 105/111bpm [1175b/mi] 74cal 5.36/6.47mph 4) 1mi - 11:10(11:10/mi) 107/122bpm [1195b/mi] 75cal 5.37/6.01mph 5) 0.01mi - 3(7:18/mi) 111/111bpm [809b/mi] 8.23/5.95mph lovely run with Becky Add a comment 1.9mi, 11:37 Run - Treadmill 1st k 15.5, 2nd 16.0, 3rd 16.0,.2.3 and down to 16 and up again twice Add a comment	-	-	20.6mi, 3:00:02 Run - Marathon Pace 1) 1mi - 8:47(8:47/mi) 106/112bpm [931b/mi] 73cal 6.83/8.83mph 2) 1mi - 8:54(8:54/mi) 111/115bpm [987b/mi] 77cal 6.75/6.97mph 3) 1mi - 8:48(8:48/mi) 112/121bpm [986b/mi] 73cal 6.82/7.45mph 4) 1mi - 8:59(8:59/mi) 111/117bpm [998b/mi] 69cal 6.68/7.2mph 5) 1mi - 9:03(9:03/mi) 110/113bpm [995b/mi] 62cal 6.63/6.99mph 6) 1mi - 8:55(8:55/mi) 114/125bpm [1016b/mi] 68cal 6.73/7.08mph 7) 1mi - 8:48(8:48/mi) 114/118bpm [1003b/mi] 64cal 6.82/7.1mph 8) 1mi - 10:36(10:36/mi) 112/123bpm [1188b/mi] 70cal 5.66/7.85mph 9) 1mi - 8:51(8:51/mi) 120/126bpm [1061b/mi] 76cal 6.78/7.51mph 10) 1mi - 8:26(8:26/mi) 119/122bpm [1004b/mi] 66cal 7.12/7.35mph 11) 1mi - 8:22(8:22/mi) 123/128bpm [1029b/mi] 75cal 7.18/7.58mph 12) 1mi - 8:33(8:33/mi) 122/130bpm [1043b/mi] 73cal 7.02/7.33mph 13) 1mi - 8:24(8:24/mi) 125/130bpm [1051b/mi] 79cal 7.14/7.47mph 14) 1mi - 10:34(10:34/mi) 121/128bpm [1279b/mi] 77cal 5.68/8.06mph 15) 1mi - 8:38(8:38/mi) 128/136bpm [1104b/mi] 85cal 6.95/7.31mph 16) 1mi - 8:01(8:01/mi) 130/137bpm [1042b/mi] 82cal 7.49/8.06mph 17) 1mi - 8:12(8:12/mi) 132/137bpm [1083b/mi] 86cal 7.31/7.68mph 18) 1mi - 8:17(8:17/mi) 132/138bpm [1094b/mi] 83cal 7.24/7.53mph 19) 1mi - 8:09(8:09/mi) 136/141bpm [1109b/mi] 90cal 7.36/7.97mph 20) 1mi - 7:48(7:48/mi) 140/146bpm [1091b/mi] 92cal 7.7/8.25mph 21) 0.61mi - 4:58(8:10/mi) 139/143bpm [1136b/mi] 56cal 7.34/8.14mph Last long training run for MMMforH. Very tired (Belfast 2 weeks ago and a few too many very short very fast runs in last 1 week Terrible attitiude to strt with , but got better nad by last of 3 loops actually much better Did 3 x 6m loops, a sombraro and a 400m loop Thansk mum and Hari and Mammy for keeping mr going Love Never Ends xxx Add a comment	4.2mi, 40:00 Run - Recovery Run Add a comment	3.1mi, 20:32 Run - Tempo 1) 1mi - 6:39(6:39/mi) 134/160bpm [891b/mi] 78cal 9.03/11.63mph 2) 1mi - 6:39(6:39/mi) 143/149bpm [952b/mi] 84cal 9.01/9.66mph 3) 1mi - 6:28(6:28/mi) 149/153bpm [965b/mi] 86cal 9.27/9.77mph 4) 0.12mi - 46(6:14/mi) 151/152bpm [942b/mi] 10cal 9.62/9.6mph nice run, thanks to Steven, dont normally run on a monday but we did tired but good run Love Never Ends xxx Add a comment
Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27
-	4.1mi, 42:01 Run - Recovery Run 1) 1mi - 10:35(10:35/mi) 130/177bpm [1376b/mi] 122cal 5.67/8.22mph 2) 1mi - 10:29(10:29/mi) 111/119bpm [1163b/mi] 81cal 5.72/6.39mph 3) 1mi - 9:45(9:45/mi) 113/120bpm [1101b/mi] 78cal 6.16/6.39mph 4) 1mi - 10:38(10:38/mi) 114/123bpm [1213b/mi] 84cal 5.64/6.8mph 5) 0.06mi - 34(9:18/mi) 117/120bpm [1088b/mi] 4cal 6.46/6.3mph lovely run with Becky in horrible weather Add a comment	-	-	12.4mi, 1:32:12 Run - Marathon Pace 1) 1mi - 7:08(7:08/mi) 112/120bpm [800b/mi] 66cal 8.4/10.62mph 2) 1mi - 7:33(7:33/mi) 128/134bpm [967b/mi] 86cal 7.94/8.35mph 3) 1mi - 7:28(7:28/mi) 129/137bpm [964b/mi] 84cal 8.03/8.68mph 4) 1mi - 7:36(7:36/mi) 134/137bpm [1018b/mi] 89cal 7.9/8.89mph 5) 1mi - 7:41(7:41/mi) 134/140bpm [1031b/mi] 89cal 7.8/8.1mph 6) 1mi - 7:36(7:36/mi) 136/143bpm [1034b/mi] 90cal 7.89/8.5mph 7) 1mi - 7:21(7:21/mi) 139/144bpm [1022b/mi] 88cal 8.16/8.47mph 8) 1mi - 7:26(7:26/mi) 141/145bpm [1047b/mi] 90cal 8.08/8.58mph 9) 1mi - 7:37(7:37/mi) 139/148bpm [1059b/mi] 91cal 7.88/8.58mph 10) 1mi - 7:19(7:19/mi) 146/153bpm [1069b/mi] 93cal 8.19/8.83mph 11) 1mi - 7:20(7:20/mi) 149/153bpm [1092b/mi] 96cal 8.19/8.6mph 12) 1mi - 7:21(7:21/mi) 148/152bpm [1088b/mi] 95cal 8.16/8.68mph 13) 0.37mi - 2:45(7:25/mi) 148/151bpm [1099b/mi] 35cal 8.08/8.68mph Add a comment	4.2mi, 40:00 Run - Recovery Run Surgery loop Add a comment	3.1mi, 20:39 Run - Tempo 1) 1mi - 6:37(6:37/mi) 144/150bpm [954b/mi] 85cal 9.06/11.86mph 2) 1mi - 6:38(6:38/mi) 147/156bpm [974b/mi] 88cal 9.06/9.66mph 3) 1mi - 6:37(6:37/mi) 150/154bpm [991b/mi] 90cal 9.08/9.83mph 4) 0.12mi - 47(6:24/mi) 151/152bpm [966b/mi] 10cal 9.38/9.48mph heavy legs thanks for keepin me going pet, love you xxx Love never ends xxx Add a comment
Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3
-	8.3mi, 1:00:07 Run - Medium Long Run 1) 1mi - 7:03(7:03/mi) 132/166bpm [930b/mi] 85cal 8.52/10.6mph 2) 1mi - 7:11(7:11/mi) 129/133bpm [926b/mi] 84cal 8.36/8.79mph 3) 1mi - 7:34(7:34/mi) 128/131bpm [969b/mi] 86cal 7.93/8.39mph 4) 1mi - 7:30(7:30/mi) 129/134bpm [967b/mi] 85cal 8/8.7mph 5) 1mi - 7:09(7:09/mi) 134/139bpm [958b/mi] 86cal 8.39/8.77mph 6) 1mi - 7:11(7:11/mi) 135/138bpm [969b/mi] 86cal 8.36/8.58mph 7) 1mi - 7:24(7:24/mi) 137/143bpm [1015b/mi] 90cal 8.1/8.56mph 8) 1mi - 7:09(7:09/mi) 140/142bpm [1000b/mi] 89cal 8.4/8.93mph 9) 0.27mi - 1:57(7:22/mi) 140/142bpm [1032b/mi] 24cal 8.14/8.37mph very happy very steady, thansk Mum and Hari and Mammy Love Never Ends xxx Add a comment	-	-	6.2mi, 1:00:39 Run - Steady-State 1) 1mi - 9:41(9:41/mi) 114/145bpm [1104b/mi] 89cal 6.2/7.62mph 2) 1mi - 9:55(9:55/mi) 98/103bpm [973b/mi] 60cal 6.05/6.18mph 3) 1mi - 9:59(9:59/mi) 105/118bpm [1048b/mi] 72cal 6.01/6.49mph 4) 1mi - 9:39(9:39/mi) 105/113bpm [1013b/mi] 66cal 6.22/6.59mph 5) 1mi - 9:33(9:33/mi) 105/114bpm [1003b/mi] 60cal 6.28/6.51mph 6) 1mi - 9:44(9:44/mi) 107/116bpm [1041b/mi] 64cal 6.16/6.45mph 7) 0.24mi - 2:08(8:48/mi) 113/124bpm [994b/mi] 17cal 6.82/7.47mph Lovely run with Becky and Steven Add a comment	3.1mi, 21:30 Run - Marathon Pace 1) 1mi - 6:54(6:54/mi) 133/149bpm [918b/mi] 85cal 8.69/11.52mph 2) 1mi - 6:55(6:55/mi) 132/144bpm [913b/mi] 85cal 8.67/9.12mph 3) 1mi - 6:49(6:49/mi) 139/146bpm [947b/mi] 87cal 8.8/9.18mph 4) 0.12mi - 51(7:03/mi) 138/141bpm [973b/mi] 10cal 8.51/8.7mph very steady, happy with that, thaks all xxx Add a comment	3.1mi, 21:25 Run - Marathon Pace 1) 1mi - 6:55(6:55/mi) 135/166bpm [934b/mi] 87cal 8.67/11.52mph 2) 1mi - 6:45(6:45/mi) 138/142bpm [932b/mi] 87cal 8.88/9.29mph 3) 1mi - 6:51(6:51/mi) 137/142bpm [939b/mi] 88cal 8.75/9.16mph 4) 0.13mi - 53(6:39/mi) 137/138bpm [911b/mi] 11cal 9.02/9.04mph Add a comment
Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10
3.1mi, 21:23 Run - Marathon Pace 1) 1mi - 6:56(6:56/mi) 127/139bpm [881b/mi] 82cal 8.65/10.54mph 2) 1mi - 6:54(6:54/mi) 138/141bpm [951b/mi] 89cal 8.71/9.56mph 3) 1mi - 6:55(6:55/mi) 138/142bpm [955b/mi] 90cal 8.67/9.46mph 4) 0.1mi - 39(6:24/mi) 140/142bpm [896b/mi] 8cal 9.37/9.12mph uesed lap pace for first time. Thanks for great training mum, Love Never Ends xxx Add a comment	-	-	-	32.9mi, 6:30:13 Run - Race 1) 1mi - 9:20(9:20/mi) 119/138bpm [1111b/mi] 104cal 6.43/7.64mph 2) 1mi - 9:26(9:26/mi) 112/130bpm [1057b/mi] 88cal 6.36/8.5mph 3) 1mi - 9:06(9:06/mi) 113/141bpm [1028b/mi] 81cal 6.6/7.64mph 4) 1mi - 8:39(8:39/mi) 116/123bpm [1003b/mi] 81cal 6.94/7.06mph 5) 1mi - 8:50(8:50/mi) 118/125bpm [1042b/mi] 83cal 6.79/6.99mph 6) 1mi - 9:43(9:43/mi) 116/126bpm [1126b/mi] 79cal 6.18/7.22mph 7) 1mi - 15:59(15:59/mi) 99/117bpm [1582b/mi] 66cal 3.76/7.91mph 8) 1mi - 9:58(9:58/mi) 121/135bpm [1206b/mi] 100cal 6.02/7.64mph 9) 1mi - 9:06(9:06/mi) 121/128bpm [1100b/mi] 87cal 6.6/6.8mph 10) 1mi - 12:32(12:32/mi) 110/127bpm [1379b/mi] 71cal 4.79/7.01mph 11) 1mi - 11:48(11:48/mi) 118/127bpm [1392b/mi] 97cal 5.08/7.62mph 12) 1mi - 9:44(9:44/mi) 123/133bpm [1197b/mi] 90cal 6.17/6.87mph 13) 1mi - 15:06(15:06/mi) 110/124bpm [1661b/mi] 83cal 3.97/8.14mph 14) 1mi - 10:13(10:13/mi) 120/128bpm [1225b/mi] 87cal 5.87/6.93mph 15) 1mi - 12:00(12:00/mi) 117/125bpm [1403b/mi] 84cal 5/6.45mph 16) 1mi - 10:32(10:32/mi) 119/128bpm [1253b/mi] 79cal 5.7/8.06mph 17) 1mi - 9:56(9:56/mi) 122/132bpm [1213b/mi] 83cal 6.04/7.16mph 18) 1mi - 14:43(14:43/mi) 112/139bpm [1649b/mi] 96cal 4.08/8.04mph 19) 1mi - 8:52(8:52/mi) 123/130bpm [1091b/mi] 82cal 6.76/7.22mph 20) 1mi - 19:29(19:29/mi) 104/120bpm [2026b/mi] 79cal 3.08/6.57mph 21) 1mi - 13:29(13:29/mi) 108/136bpm [1457b/mi] 75cal 4.45/6.47mph 22) 1mi - 18:20(18:20/mi) 105/129bpm [1924b/mi] 105cal 3.27/6.41mph 23) 1mi - 9:31(9:31/mi) 121/125bpm [1152b/mi] 89cal 6.3/6.72mph 24) 1mi - 10:53(10:53/mi) 122/129bpm [1328b/mi] 102cal 5.51/6.87mph 25) 1mi - 11:23(11:23/mi) 123/129bpm [1400b/mi] 104cal 5.27/6.51mph 26) 1mi - 16:33(16:33/mi) 106/128bpm [1754b/mi] 92cal 3.63/6.37mph 27) 1mi - 13:35(13:35/mi) 113/129bpm [1536b/mi] 89cal 4.42/6.85mph 28) 1mi - 9:43(9:43/mi) 128/140bpm [1244b/mi] 106cal 6.17/6.49mph 29) 1mi - 16:53(16:53/mi) 117/140bpm [1975b/mi] 124cal 3.55/6.99mph 30) 1mi - 9:46(9:46/mi) 126/134bpm [1231b/mi] 100cal 6.14/6.66mph 31) 1mi - 13:58(13:58/mi) 116/132bpm [1620b/mi] 107cal 4.3/7.12mph 32) 1mi - 10:59(10:59/mi) 126/135bpm [1384b/mi] 108cal 5.46/5.78mph 33) 0.91mi - 10:08(11:07/mi) 126/140bpm [1400b/mi] 92cal 5.4/5.97mph MMMforH, chalenge 6. Thanks Steven, thanks Hari, Thanks Majella xxx Lover Never Ends xxx Add a comment	-	-

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