PR5

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Recent Training
5th May	General	3mi	25:02
3rd May	General	5.1mi	42:02
1st May	General	3.1mi	25:16
30th Apr	General	5mi	40:39
28th Apr	General	5.1mi	41:17

12 Month Benchmarks	Run	Bike
Mile	6:54	3:24
5k	22:37	12:12
5mi	37:52	20:12
10k	48:12	26:18
10mi	1:18:23	46:21
Half	1:43:12	1:06:53

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	PB	WB
5km	3	20:59 66.45	19:03 73.75	18:32 76.39		18:32 5:58/mi	76.39
4.1mi	1			24:51 75.12		24:51 6:04/mi	75.12
5mi	3		31:02 73.60	30:07 75.84		30:07 6:01/mi	75.84
10km	4		38:32 73.98	38:24 74.84		38:24 6:11/mi	74.84
10mi	2		1:05:57 71.39	1:05:52 72.07		1:05:52 6:35/mi	72.07
13.1mi	5		1:28:18 70.52	1:25:26 73.49	1:23:47 75.57	1:23:47 6:24/mi	75.57
26.2mi	3		3:10:22 68.58	2:58:47 73.63	2:59:22 74.02	2:58:47 6:49/mi	74.02

2013		Result	WAVA	Distance
21 Apr	London Marathon		0.00	26.2mi
2012		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon PB	1:23:47	75.57	13.1mi
22 Apr	London Marathon SB	2:59:22	74.02	26.2mi
4 Mar	Llanelli Waterside Half Marathon	1:24:02	75.35	13.1mi
2011		Result	WAVA	Distance
16 Oct	Abingdon Marathon PB	2:58:47	73.63	26.2mi
11 Sep	Chippenham Half Marathon	1:25:35	73.36	13.1mi
7 Aug	Port Talbot Harriers (Unofficial) Afan Half SB	1:25:26	73.49	13.1mi
25 Jun	Cardiff 5K Parkrun PB	18:32	76.39	5km
24 Apr	Teifi 10 PB	1:05:52	72.07	10mi
20 Mar	Atlantic College 10k PB	38:24	74.84	10km
23 Jan	West Glam XC Corus Lake 5m PB	30:07	75.84	5mi
1 Jan	kenfig 4.1m PB	24:51	75.12	4.1mi
2010		Result	WAVA	Distance
26 Dec	Glynneath 5 SB	31:02	73.60	5mi
17 Oct	Abingdon Marathon SB	3:10:22	68.58	26.2mi
4 Jul	Aberdare 10k SB	38:32	73.98	10km
20 Jun	Llanelli Waterside 10k	40:17	70.77	10km
8 Jun	Swansea Bay 5K Series Race 2 SB	19:03	73.75	5km
11 Apr	Lap the Lake 10k	41:04	69.42	10km
21 Mar	Reading Half Marathon SB	1:28:18	70.52	13.1mi
21 Feb	Pontypridd Reverse 10 SB	1:05:57	71.38	10mi
24 Jan	West Glamorgan League - Corus Lake	32:02	70.75	5mi
2009		Result	WAVA	Distance
13 Apr	Carmarthen Mayor's Race SB	20:59	66.45	5km

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	0	0	5	0	0	0	0	0	0	0	0	0	5
2024	54	49	50	45	11	0	0	0	0	0	0	0	209
2023	0	0	2	3	0	3	0	3	0	0	0	0	10
2023	157	168	59	32	51	57	115	116	118	157	91	66	1185
2023	0	0	0	29	0	50	12	0	0	0	0	0	91
2022	0	0	0	0	0	0	0	1	0	0	0	0	1
2022	131	30	58	82	69	78	81	27	20	65	87	76	806
2022	0	0	0	0	20	17	65	158	92	21	0	0	373
2021	10	3	5	0	3	0	1	3	0	0	0	0	25
2021	0	0	0	0	3	1.5	0	0	0	0	0	0	4.5
2021	132	82	86	92	60	89	94	93	64	103	51	57	1003
2021	10	65	43	0	0	0	0	0	0	0	10	5	133
2020	22	12	28	28	13	5	2	6	5	24	2	3	151
2020	168	188	99	69	80	42	71	122	131	131	98	87	1287
2020	33	0	0	0	0	0	0	0	0	5	0	0	38
2019	0	0	0	16	28	29	18	18	3	6	9	10	135
2019	2.7	6.2	4.8	0	0	0	0	0	0	0	0	0	13.7
2019	101	17	48	96	119	109	184	165	170	113	71	59	1252
2019	0	37	0	0	0	0	0	0	0	0	0	0	37
2018	0	0	0	0	0	0	1.4	5.7	3.6	0.7	0	0	11.4
2018	151	134	178	170	106	116	115	119	119	154	144	193	1700
2018	0	0	0	0	0	4	0	0	0	0	0	0	4
2017	0	0	0	0	0	0	0	1.9	2.7	1.3	1.2	0	7
2017	124	143	76	124	115	136	102	32	24	55	99	89	1118
2017	15	0	0	0	0	0	0	17	0	11	0	0	43
2016	221	185	189	126	120	56	83	141	112	109	81	72	1496
2016	0	0	0	0	0	125	78	0	0	0	0	0	202
2015	216	118	170	129	117	126	136	164	144	119	122	140	1703
2015	0	0	0	0	10	42	34	0	0	0	0	0	86
2014	183	186	209	117	135	132	119	144	125	123	173	202	1847
2013	54	146	128	146	160	155	100	81	110	120	51	106	1357
2013	0	0	0	0	0	0	73	69	0	0	36	0	178
2012	245	217	231	143	201	145	187	201	145	163	150	26	2052
2012	0	0	0	0	0	0	0	37	0	0	0	0	37
2011	181	181	183	162	196	160	259	238	218	158	168	141	2246
2010	214	170	169	175	166	186	203	232	202	153	175	154	2200

Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
-	4.6mi, 37:14 Run - General 1) 1mi - 8:15(8:15/mi) 136/157bpm [1123b/mi] 105cal 2) 1mi - 8:09(8:09/mi) 150/166bpm [1222b/mi] 112cal 3) 1mi - 7:57(7:57/mi) 155/165bpm [1232b/mi] 108cal 4) 1mi - 7:58(7:58/mi) 160/176bpm [1275b/mi] 115cal 5) 0.55mi - 4:55(8:58/mi) 163/177bpm [1462b/mi] 72cal Add a comment	-	-	5mi, 41:23 Run - General 1) 1mi - 8:44(8:44/mi) 140/153bpm [1222b/mi] 114cal 2) 1mi - 8:20(8:20/mi) 156/165bpm [1301b/mi] 116cal 3) 1mi - 8:10(8:10/mi) 157/163bpm [1282b/mi] 116cal 4) 1mi - 8:07(8:07/mi) 160/166bpm [1298b/mi] 117cal 5) 1mi - 7:57(7:57/mi) 166/173bpm [1320b/mi] 119cal 6) 0.01mi - 5(9:12/mi) 170/170bpm [1564b/mi] 1cal Add a comment	-	3.2mi, 26:35 Run - General 1) 1mi - 8:20(8:20/mi) 139/152bpm [1158b/mi] 111cal 2) 1mi - 8:34(8:34/mi) 155/170bpm [1328b/mi] 121cal 3) 1mi - 8:09(8:09/mi) 160/166bpm [1303b/mi] 115cal 4) 0.21mi - 1:32(7:25/mi) 170/179bpm [1260b/mi] 24cal Add a comment
Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23
3mi, 24:56 Run - General 1) 1mi - 8:29(8:29/mi) 135/155bpm [1145b/mi] 111cal 2) 1mi - 8:18(8:18/mi) 156/165bpm [1295b/mi] 116cal 3) 1mi - 8:05(8:05/mi) 159/169bpm [1285b/mi] 115cal 4) 0.01mi - 4(5:47/mi) 167/167bpm [966b/mi] 1cal Add a comment	3.1mi, 25:25 Run - General 1) 1mi - 8:24(8:24/mi) 139/160bpm [1167b/mi] 114cal 2) 1mi - 8:11(8:11/mi) 156/166bpm [1276b/mi] 110cal 3) 1mi - 8:18(8:18/mi) 160/170bpm [1328b/mi] 121cal 4) 0.07mi - 32(7:29/mi) 164/167bpm [1228b/mi] 7cal Add a comment	-	-	6.6mi, 53:36 Run - General 1) 1mi - 8:07(8:07/mi) 146/166bpm [1185b/mi] 100cal 2) 1mi - 8:09(8:09/mi) 154/161bpm [1255b/mi] 117cal 3) 1mi - 8:24(8:24/mi) 156/169bpm [1311b/mi] 120cal 4) 1mi - 7:57(7:57/mi) 153/162bpm [1217b/mi] 108cal 5) 1mi - 8:01(8:01/mi) 155/167bpm [1243b/mi] 111cal 6) 1mi - 7:55(7:55/mi) 160/169bpm [1267b/mi] 114cal 7) 0.56mi - 5:02(8:54/mi) 157/173bpm [1398b/mi] 67cal Add a comment	-	2.1mi, 20:41 Run - General 1) 0.83mi - 10:53(13:04/mi) 105/132bpm [1371b/mi] 83cal 2) 1mi - 8:03(8:03/mi) 113/137bpm [909b/mi] 76cal 3) 0.21mi - 1:46(8:17/mi) 123/140bpm [1020b/mi] 19cal Add a comment
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	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30
-	4mi, 31:20 Run - General 1) 1mi - 8:02(8:02/mi) 130/153bpm [1044b/mi] 115cal 2) 1mi - 7:56(7:56/mi) 153/157bpm [1215b/mi] 113cal 3) 1mi - 7:48(7:48/mi) 162/165bpm [1265b/mi] 114cal 4) 1mi - 7:28(7:28/mi) 167/173bpm [1247b/mi] 113cal 5) 0.01mi - 5(9:25/mi) 173/173bpm [1628b/mi] 2cal Add a comment	-	-	5.1mi, 41:17 Run - General 1) 1mi - 7:59(7:59/mi) 136/160bpm [1086b/mi] 96cal 2) 1mi - 8:03(8:03/mi) 156/172bpm [1255b/mi] 114cal 3) 1mi - 8:16(8:16/mi) 145/158bpm [1200b/mi] 111cal 4) 1mi - 7:58(7:58/mi) 151/163bpm [1203b/mi] 114cal 5) 1mi - 8:20(8:20/mi) 158/171bpm [1317b/mi] 120cal 6) 0.07mi - 40(9:22/mi) 159/164bpm [1489b/mi] 10cal Add a comment	-	5mi, 40:39 Run - General 1) 1mi - 8:31(8:31/mi) 135/153bpm [1150b/mi] 102cal 2) 1mi - 8:16(8:16/mi) 152/158bpm [1256b/mi] 107cal 3) 1mi - 8:06(8:06/mi) 146/158bpm [1182b/mi] 113cal 4) 1mi - 7:54(7:54/mi) 157/163bpm [1240b/mi] 115cal 5) 1mi - 7:40(7:40/mi) 164/172bpm [1257b/mi] 114cal 6) 0.03mi - 12(7:20/mi) 167/168bpm [1225b/mi] 3cal Add a comment
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	Mon 6th May May 6	Tue 7th May May 7
3.1mi, 25:16 Run - General 1) 1mi - 8:29(8:29/mi) 126/153bpm [1068b/mi] 99cal 2) 1mi - 8:10(8:10/mi) 149/155bpm [1217b/mi] 108cal 3) 1mi - 7:47(7:47/mi) 158/163bpm [1229b/mi] 111cal 4) 0.11mi - 50(7:57/mi) 162/163bpm [1287b/mi] 12cal Add a comment	-	5.1mi, 42:02 Run - General 1) 1mi - 8:15(8:15/mi) 130/149bpm [1073b/mi] 101cal 2) 1mi - 8:15(8:15/mi) 149/154bpm [1228b/mi] 111cal 3) 1mi - 8:23(8:23/mi) 153/162bpm [1282b/mi] 116cal 4) 1mi - 7:54(7:54/mi) 152/162bpm [1201b/mi] 108cal 5) 1mi - 8:23(8:23/mi) 155/168bpm [1300b/mi] 115cal 6) 0.09mi - 52(10:08/mi) 167/168bpm [1692b/mi] 13cal Add a comment	-	3mi, 25:02 Run - General 1) 1mi - 8:09(8:09/mi) 133/152bpm [1084b/mi] 98cal 2) 1mi - 8:00(8:00/mi) 141/151bpm [1127b/mi] 110cal 3) 1mi - 8:37(8:37/mi) 149/164bpm [1283b/mi] 116cal 4) 0.04mi - 17(7:44/mi) 163/166bpm [1261b/mi] 4cal Add a comment	-	-

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