rossduff

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Recent Training
22nd Jun	General	16mi	4:15:23
21st Jun	General	24.9mi	1:46:40
21st Jun	General	24.9mi	1:47:53
19th Jun	General	15.8mi	1:24:34
17th Jun	General	9.3mi	1:27:28

12 Month Benchmarks	Run	Bike
Mile	5:42	1:15
5k	26:19	4:39

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Best Times
Best WAVA

Dist	Races	2003	2008	2009	2010	2011	PB	WB
5km	1					23:07 55.64	23:07 7:26/mi	55.64
5mi	1				37:43 55.89		37:43 7:33/mi	55.89
10km	12		54:52 48.12	1:04:51 40.73	59:26 44.44		54:52 8:50/mi	48.12
13.1mi	3	2:06:27 45.45		1:48:24 53.02	2:33:36 37.43		1:48:24 8:16/mi	53.02

2011		Result	WAVA	Distance
30 Apr	Newport parkrun PB	23:07	55.64	5km
16 Apr	Endurancelife Coastal trail Series 10km Exmoor			10km
26 Mar	Endurancelife coastal Trail Series 10km Sussex			10km
12 Mar	Endurancelife coastal Trail Series 10km Pembrokeshire			10km
19 Feb	Endurancelife coastal Trail Series 10km South Devon			10km
22 Jan	Endurancelife coastal Trail Series 10km Anglesey	1:08:50	38.41	10km
2010		Result	WAVA	Distance
4 Dec	Endurancelife Coastal Trail Series Portland - 10k	1:19:51	33.11	10km
13 Nov	Endurance Life Coastal Series Half Marathon Gower SB	2:33:36	37.43	13.1mi
16 Oct	endurance life cts 10km dorset	1:06:19	39.82	10km
25 Sep	endurance life cts 10km IOW SB	59:26	44.44	10km
22 May	EnduranceLife Coastal Trail Series Exmoor (10km)	1:09:15	38.14	10km
3 May	Cardiff Bay 5 PB	37:43	55.89	5mi
24 Apr	Endurance Life Coastal Trail Series - Cornwall (10km)	1:01:18	43.08	10km
27 Mar	Endurance Life Coastal Trail Series - pembrokeshire (10km)	56:16	46.94	10km
27 Feb	Endurance Life Coastal Trail Series - South Devon (10km)	1:17:20	34.15	10km
23 Jan	Endurance Life Coastal Trail Series - Portland (10km)	1:19:38	33.17	10km
2009		Result	WAVA	Distance
5 Dec	Endurance Life Coastal Trail Series - Gower (10km) SB	1:04:51	40.73	10km
7 Nov	Endurance Life Coastal Trail Series - Dorset (10km)	1:14:23	35.49	10km
18 Oct	Cardiff Half Marathon PB	1:48:24	53.02	13.1mi
2008		Result	WAVA	Distance
27 Aug	BUPA Great Wales Run PB	54:52	48.12	10km
2003		Result	WAVA	Distance
28 Sep	Cardiff Half Marathon SB	2:06:27	45.45	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	3	4	6	6	0	0	0	0	0	0	0	0	20
2025	0	133	0	0	0	0	0	0	0	0	0	0	133
2025	39	189	318	143	138	158	0	0	0	0	0	0	985
2024	0	0	0	0	0	4	4	2	0	0	0	0	10
2024	40	40	20	9	0	0	3	2	4	1	6	2	127
2024	0	0	128	0	0	0	0	0	0	0	0	6	133
2024	38	139	72	301	235	128	484	413	40	94	85	88	2118
2023	0	1	0	0	3	11	3	2	0	0	0	0	21
2023	3	8	3	0	0	0	0	1	0	4	4	5	28
2023	0	0	133	32	0	0	24	0	0	0	0	0	189
2023	78	71	107	387	47	267	225	481	55	72	99	59	1950
2022	0	0	0	0	0	0	5	0	0	0	0	0	5
2022	1.7	1.8	0.5	0	0	0	0	0	0	0	0	0	4
2022	8	4	5	8	7	0	8	0	12	11	8	4	76
2022	0	0	155	0	0	0	0	3	0	0	0	0	158
2022	69	82	69	384	688	380	132	681	250	183	95	93	3106
2021	0	0	0	0.3	5.8	5.5	0	0.2	0.7	0	0	0	12.5
2021	9	0	0	0	0	0	0	0	0	0	0	0	9
2021	3	0	10	30	4	95	76	159	66	58	63	100	664
2020	13	0	0	0	0	0	0	0	0	0	0	0	13
2020	31	21	62	20	0	0	0	49	0	0	13	10	206
2019	2.1	0	0	0	0.1	0	0	0	0	0	0.6	2.5	5.3
2019	3	0	2	2	6	4	0	16	9	0	0	3	43
2019	22	36	23	110	112	101	261	121	53	40	22	47	949
2018	0	0	0	0	0	0	0	0.1	0	0	0	0	0.1
2018	106	116	72	91	102	87	90	108	170	152	82	17	1193
2018	45	25	18	163	99	110	66	156	127	48	47	69	974
2017	9	4	0	8	0	0	0	0	0	3	0	0	25
2017	0.7	0	0	0	0	0	0	0	0	1.3	0.6	0	2.5
2017	56	25	29	21	53	50	22	8	22	27	4	34	350
2017	0	0	3	0	0	0	0	0	3	1	0	0	7
2017	195	180	81	235	193	54	70	216	236	131	27	45	1663
2016	0	0	0	0	0	0	0	0	0	13	0	15	28
2016	0	0	0	0	0	0	0	0	0	0	0	2.3	2.3
2016	71	110	93	132	83	94	129	114	116	144	105	28	1218
2016	0	0	0	1	0	0	0	0	0	0	0	0	1
2016	143	98	109	209	288	136	221	254	141	226	59	211	2094
2015	0	0	0	0	0	0	0	0	0	0	0.7	0.6	1.4
2015	0	0	0	0	0	0	0	0	0	0	32	19	52
2015	0	0	0	0	0	0	0	0	12	23	78	99	211
2012	51	42	14	3	0	0	0	0	0	0	0	0	110
2012	0	10	17	17	0	0	0	0	0	0	0	0	43
2011	20	3	0	4	0	15	23	8	0	0	0	0	73
2011	79	82	55	31	26	4	21	18	12	65	41	15	448
2011	24	26	19	37	9	5	63	92	55	4	0	0	333
2010	0	0	0	0	0	0	0	0	0	0	25	49	74
2010	0	0	0	0	0	0	0	0	0	0	15	19	34

Tue 27th May May 27	Wed 28th May May 28	Thu 29th May May 29	Fri 30th May May 30	Sat 31st May May 31	Sun 1st Jun Jun 1	Mon 2nd Jun Jun 2
-	-	-	1.5mi, 13:22 Bike - General 1.2mi, 10:48 Bike - General 1.5mi, 13:07 Bike - General 1.2mi, 8:11 Bike - General 1.4mi, 9:39 Bike - General	6mi, 1:56:06 Bike - General	-	2.9mi, 1:25:16 Bike - General
Tue 3rd Jun Jun 3	Wed 4th Jun Jun 4	Thu 5th Jun Jun 5	Fri 6th Jun Jun 6	Sat 7th Jun Jun 7	Sun 8th Jun Jun 8	Mon 9th Jun Jun 9
7.1mi, 1:28:53 Bike - General	-	-	-	2.5mi, 1:02:32 Bike - General 2.4mi, 18:17 Bike - General	2.5mi, 45:29 Bike - General	2.1mi, 1:31:57 Bike - General
Tue 10th Jun Jun 10	Wed 11th Jun Jun 11	Thu 12th Jun Jun 12	Fri 13th Jun Jun 13	Sat 14th Jun Jun 14	Sun 15th Jun Jun 15	Mon 16th Jun Jun 16
19.6mi, 1:22:10 Bike - General	-	3.3mi, 1:50:42 Bike - General	-	-	24.5mi, 4:27:56 Bike - General	-
Tue 17th Jun Jun 17	Wed 18th Jun Jun 18	Thu 19th Jun Jun 19	Fri 20th Jun Jun 20	Sat 21st Jun Jun 21	Sun 22nd Jun Jun 22	Mon 23rd Jun Jun 23
9.3mi, 1:27:28 Bike - General	-	15.8mi, 1:24:34 Bike - General	-	24.9mi, 1:46:40 Bike - General 24.9mi, 1:47:53 Bike - General	16mi, 4:15:23 Bike - General	-

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