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light78 M40

About

Race Times

All Races

Mileage

Training

San Domenico RC

Races
134
Miles
460
Miles
453
WAVA
71.92%
Mile
5:35
5k
19:09
5M
34:24
10k
38:50
10M
1:15:07
Half
1:32:09
Mara
3:27:53

Race Standard

Thomson's Gazelle (71)

Planned Races
28th Mar 21	Cardiff Half Marathon

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2020 Targets

RUN
1000

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Dist	Races	PB	WB	2013	2014	2015	2016	2017	2018	2019	2020
1mi	3	5:35 5:35/mi	66.80			5:59 63.73			5:50 66.80		5:35
2mi	5	11:54 5:57/mi	70.49			13:26 60.20	13:43 59.37	12:48 64.08	12:28 66.29		11:54 70.49
3mi	5	18:34 6:11/mi	71.80			20:40 62.32		19:25 67.22	19:01 69.12	18:37 71.10	18:34 71.80
5km	77	19:09 6:10/mi	71.58	24:53 53.30	22:05 60.05	21:54 60.90	22:19 60.15	19:44 68.50	19:43 69.04	19:09 71.58	19:36 70.44
4mi	3	24:47 6:12/mi	71.72			29:32 58.15		26:53 64.74			24:47 71.72
5mi	3	34:24 6:53/mi	64.70		37:36 57.44	37:13 58.29			34:24 64.70
10km	19	38:50 6:15/mi	71.92	51:57 51.73	45:53 58.77	45:54 58.98	48:34 56.01	42:28 64.40	41:42 66.00	40:48 67.93	38:50 71.92
6.8mi	1	1:04:04 9:25/mi	46.24			1:04:04 46.24
10mi	1	1:15:07 7:31/mi	60.03						1:15:07 60.03
10.8mi	1	1:16:48 7:07/mi	63.82							1:16:48 63.82
13.1mi	9	1:32:09 7:02/mi	65.15	2:29:00 39.29	1:44:22 56.22	1:45:25 55.83	1:44:31 56.53	1:35:47 61.96	1:32:43 64.36	1:32:09 65.15
30km	1	2:27:20 7:54/mi	59.44							2:27:20 59.44
26.2mi	1	3:27:53 7:56/mi	60.82							3:27:53 60.82

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	0	0	0	28	131	132	107	52	11	0	0	0	460
2020	0	0	0	36	28	35	20	190	144	0	0	0	453

Sun 23rd Aug Aug 23	Mon 24th Aug Aug 24	Tue 25th Aug Aug 25	Wed 26th Aug Aug 26	Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29
34mi, 2:01:18 Cycling - General Split Summary === 1) 5km - 12:17(2:27/km) 184cal 24.43/44.47kmph 2) 5km - 11:36(2:19/km) 193cal 25.87/56.8kmph 3) 5km - 11:10(2:14/km) 194cal 26.88/46.12kmph 4) 5km - 11:28(2:18/km) 165cal 26.17/35.71kmph 5) 5km - 10:05(2:01/km) 171cal 29.78/41.72kmph 6) 5km - 12:40(2:32/km) 224cal 23.68/46.49kmph 7) 5km - 12:21(2:28/km) 197cal 24.27/36.78kmph 8) 5km - 9:26(1:53/km) 177cal 31.82/56.33kmph 9) 5km - 10:33(2:07/km) 192cal 28.46/50.32kmph 10) 5km - 10:39(2:08/km) 196cal 28.17/49.51kmph 11) 4.67km - 9:05(1:57/km) 170cal 30.84/47.13kmph Add a comment	5.3mi, 40:59 Running - Steady-State Split Summary === 1) 1km - 5:07(5:07/km) 76cal 11.71/12.36kmph 2) 1km - 4:58(4:58/km) 78cal 12.08/12.97kmph 3) 1km - 4:44(4:44/km) 76cal 12.68/13.81kmph 4) 1km - 5:22(5:22/km) 77cal 11.17/13.54kmph 5) 1km - 4:42(4:42/km) 79cal 12.76/13.98kmph 6) 1km - 4:32(4:32/km) 79cal 13.25/13.87kmph 7) 1km - 4:31(4:31/km) 79cal 13.28/13.57kmph 8) 1km - 4:52(4:52/km) 80cal 12.33/14.14kmph 9) 0.52km - 2:11(4:13/km) 40cal 14.22/14.68kmph Add a comment 1.4mi, 38:21 Cross-Training - Walking Split Summary === 1) 1km - 19:41(19:41/km) 50cal 56/68rpm 3.05/5.1kmph 2) 1km - 14:14(14:14/km) 51cal 54/61rpm 4.22/5.14kmph 3) 0.31km - 4:26(14:30/km) 16cal 55/61rpm 4.14/5.37kmph Add a comment	0mi, 41:42 Cycling - Exercise Bike Split Summary === 1) 0km - 41:42(/km) Add a comment	5.9mi, 43:50 Running - Steady-State Split Summary === 1) 1km - 5:01(5:01/km) 76cal 11.96/12.7kmph 2) 1km - 4:42(4:42/km) 80cal 12.77/13.3kmph 3) 1km - 4:42(4:42/km) 79cal 12.76/14.34kmph 4) 1km - 4:37(4:37/km) 79cal 13.01/14.08kmph 5) 1km - 4:34(4:34/km) 79cal 13.15/13.67kmph 6) 1km - 4:35(4:35/km) 78cal 13.08/13.74kmph 7) 1km - 4:22(4:22/km) 77cal 13.72/14.38kmph 8) 1km - 4:23(4:23/km) 77cal 13.71/14.18kmph 9) 1km - 4:29(4:29/km) 79cal 13.38/13.98kmph 10) 0.56km - 2:25(4:21/km) 42cal 13.81/14.78kmph Add a comment 2mi, 1:05:58 Cross-Training - Walking Split Summary === 1) 1km - 22:48(22:48/km) 45cal 53/66rpm 2.63/4.47kmph 2) 1km - 21:02(21:02/km) 45cal 56/63rpm 2.85/4.47kmph 3) 1km - 18:09(18:09/km) 44cal 55/62rpm 3.31/4.94kmph 4) 0.26km - 3:58(15:18/km) 13cal 53/61rpm 3.92/4.9kmph Add a comment	1.2mi, 8:55 Running - Warm Down Split Summary === 1) 1km - 4:49(4:49/km) 77cal 12.45/13.17kmph 2) 0.85km - 4:05(4:48/km) 67cal 12.52/13.03kmph Add a comment 6.2mi, 44:44 Running - Tempo Split Summary === 1) 1km - 4:50(4:50/km) 77cal 12.41/13.81kmph 2) 1km - 4:30(4:30/km) 78cal 13.33/13.81kmph 3) 1km - 4:37(4:37/km) 79cal 13/13.64kmph 4) 1km - 4:55(4:55/km) 77cal 12.22/13.13kmph 5) 1km - 4:26(4:26/km) 79cal 13.53/15.55kmph 6) 1km - 4:47(4:47/km) 78cal 12.55/15.55kmph 7) 1km - 4:14(4:14/km) 79cal 14.14/15.02kmph 8) 1km - 4:28(4:28/km) 76cal 13.43/13.91kmph 9) 1km - 3:58(3:58/km) 70cal 15.15/15.45kmph 10) 1km - 3:57(3:57/km) 73cal 15.21/15.58kmph 11) 0.02km - 2(2:28/km) 24.3/15.52kmph Add a comment 0.7mi, 5:44 Running - Warm Up Split Summary === 1) 1km - 5:13(5:13/km) 76cal 11.52/13.67kmph 2) 0.11km - 31(4:38/km) 8cal 12.95/12.53kmph Add a comment	8.4mi, 4:14:36 Cross-Training - Hiking Split Summary === 1) 1km - 12:23(12:23/km) 48cal 58/64rpm 4.84/6.05kmph 2) 1km - 19:33(19:33/km) 46cal 55/77rpm 3.07/5.1kmph 3) 1km - 18:41(18:41/km) 46cal 54/62rpm 3.21/6.25kmph 4) 1km - 20:46(20:46/km) 42cal 51/62rpm 2.89/4.54kmph 5) 1km - 21:40(21:40/km) 50cal 56/61rpm 2.77/6.28kmph 6) 1km - 31:05(31:05/km) 51cal 57/85rpm 1.93/7.32kmph 7) 1km - 17:57(17:57/km) 50cal 58/122rpm 3.34/6.48kmph 8) 1km - 20:16(20:16/km) 51cal 57/80rpm 2.96/6.62kmph 9) 1km - 13:03(13:03/km) 52cal 58/64rpm 4.6/6.75kmph 10) 1km - 19:59(19:59/km) 39cal 58/83rpm 3/6.11kmph 11) 1km - 18:41(18:41/km) 37cal 56/112rpm 3.21/6.45kmph 12) 1km - 16:19(16:19/km) 48cal 57/113rpm 3.68/6.95kmph 13) 1km - 17:48(17:48/km) 45cal 58/62rpm 3.37/6.21kmph 14) 0.48km - 6:25(13:15/km) 23cal 57/90rpm 4.53/6.95kmph Add a comment	8.8mi, 1:08:01 Running - Medium Long Run Split Summary === 1) 1km - 5:18(5:18/km) 75cal 11.32/12.7kmph 2) 1km - 5:07(5:07/km) 79cal 11.74/13.2kmph 3) 1km - 5:42(5:42/km) 80cal 10.53/12.26kmph 4) 1km - 4:41(4:41/km) 76cal 12.83/13.4kmph 5) 1km - 4:47(4:47/km) 80cal 12.52/13.13kmph 6) 1km - 5:04(5:04/km) 77cal 11.85/12.93kmph 7) 1km - 4:34(4:34/km) 78cal 13.15/14.11kmph 8) 1km - 4:39(4:39/km) 79cal 12.9/14.01kmph 9) 1km - 4:33(4:33/km) 78cal 13.18/13.64kmph 10) 1km - 4:51(4:51/km) 79cal 12.38/13.44kmph 11) 1km - 4:38(4:38/km) 77cal 12.96/13.77kmph 12) 1km - 4:28(4:28/km) 79cal 13.46/13.81kmph 13) 1km - 4:36(4:36/km) 80cal 13.02/13.6kmph 14) 1km - 4:44(4:44/km) 79cal 12.69/13.23kmph 15) 0.08km - 21(4:16/km) 6cal 14.08/13.17kmph Add a comment
Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5
19.3mi, 1:08:49 Cycling - General Split Summary === 1) 5km - 11:19(2:16/km) 182cal 26.5/42.73kmph 2) 5km - 10:35(2:07/km) 194cal 28.35/48.3kmph 3) 5km - 12:52(2:34/km) 223cal 23.3/43.33kmph 4) 5km - 9:36(1:55/km) 173cal 31.27/52.33kmph 5) 5km - 12:15(2:27/km) 222cal 24.47/46.62kmph 6) 5km - 9:55(1:59/km) 180cal 30.26/47.46kmph 7) 1km - 2:16(2:16/km) 30cal 26.54/38.02kmph Add a comment	7.5mi, 59:33 Running - Steady-State Split Summary === 1) 1km - 5:05(5:05/km) 78cal 11.8/12.39kmph 2) 1km - 4:48(4:48/km) 79cal 12.5/12.9kmph 3) 1km - 4:49(4:49/km) 80cal 12.48/12.83kmph 4) 1km - 4:51(4:51/km) 80cal 12.36/12.8kmph 5) 1km - 4:57(4:57/km) 77cal 12.14/13.6kmph 6) 1km - 5:01(5:01/km) 79cal 11.96/12.66kmph 7) 1km - 4:52(4:52/km) 79cal 12.35/13.03kmph 8) 1km - 5:06(5:06/km) 77cal 11.77/12.43kmph 9) 1km - 4:54(4:54/km) 78cal 12.25/12.93kmph 10) 1km - 5:12(5:12/km) 78cal 11.54/13.07kmph 11) 1km - 4:57(4:57/km) 79cal 12.11/12.83kmph 12) 1km - 4:49(4:49/km) 75cal 12.44/15.45kmph 13) 0.05km - 13(4:07/km) 3cal 14.59/14.18kmph Add a comment	0.9mi, 7:16 Running - Warm Down Split Summary === 1) 1km - 5:02(5:02/km) 77cal 11.91/13.03kmph 2) 0.48km - 2:14(4:41/km) 38cal 12.83/13.71kmph Add a comment 3mi, 17:52 Running - Intervals 5 x 1k (3 min rest) Split Summary === 1) 0.99km - 3:38(3:41/km) 74cal 16.32/17.16kmph 2) 0.96km - 3:31(3:39/km) 72cal 16.41/17.4kmph 3) 0.97km - 3:35(3:41/km) 72cal 16.32/18.27kmph 4) 0.97km - 3:36(3:43/km) 71cal 16.17/17.84kmph 5) 0.97km - 3:33(3:39/km) 71cal 16.47/18.31kmph Add a comment 0.6mi, 5:09 Running - General Split Summary === 1) 1km - 5:01(5:01/km) 77cal 11.94/12.43kmph 2) 0.02km - 7(5:06/km) 1cal 11.76/12.16kmph Add a comment 0.4mi, 3:24 Running - Warm Up Split Summary === 1) 0.69km - 3:24(4:55/km) 55cal 12.21/13kmph Add a comment	0mi, 42:42 Cycling - Exercise Bike Split Summary === 1) 0km - 42:42(/km) Add a comment 1.5mi, 21:53 Cross-Training - Walking Split Summary === 1) 1km - 9:00(9:00/km) 44cal 66/124rpm 6.66/8.6kmph 2) 1km - 9:01(9:01/km) 44cal 67/124rpm 6.66/8.43kmph 3) 0.44km - 3:52(8:47/km) 18cal 67/122rpm 6.83/8.67kmph Add a comment	20.5mi, 1:15:06 Cycling - General Split Summary === 1) 5km - 11:00(2:12/km) 173cal 27.28/41.35kmph 2) 5km - 10:26(2:05/km) 168cal 28.75/36.88kmph 3) 5km - 10:43(2:09/km) 194cal 28.02/50.18kmph 4) 5km - 13:10(2:38/km) 224cal 22.78/45.14kmph 5) 5km - 12:20(2:28/km) 216cal 24.32/61.3kmph 6) 5km - 11:39(2:20/km) 185cal 25.74/39.6kmph 7) 2.92km - 5:48(1:59/km) 97cal 30.21/40.51kmph Add a comment	0mi, 41:36 Cycling - Exercise Bike Split Summary === 1) 0km - 41:36(/km) Add a comment	1.3mi, 10:07 Running - Warm Down Split Summary === 1) 1km - 5:20(5:20/km) 74cal 11.26/12.63kmph 2) 1km - 4:41(4:41/km) 79cal 12.82/14.54kmph 3) 0.02km - 7(4:41/km) 2cal 12.82/13.07kmph Add a comment 3.1mi, 19:36 Running - Time Trial Split Summary === 1) 1km - 3:49(3:49/km) 75cal 15.73/16.79kmph 2) 1km - 3:53(3:53/km) 78cal 15.48/16.19kmph 3) 1km - 3:56(3:56/km) 77cal 15.27/15.79kmph 4) 1km - 4:02(4:02/km) 78cal 14.9/15.62kmph 5) 1km - 3:55(3:55/km) 77cal 15.31/17.2kmph 6) 0.01km - 2(3:09/km) 19.01/17.37kmph Add a comment 1.3mi, 10:14 Running - Warm Up Split Summary === 1) 1km - 5:09(5:09/km) 76cal 11.66/12.12kmph 2) 1km - 4:53(4:53/km) 80cal 12.27/13.13kmph 3) 0.04km - 11(4:32/km) 2cal 13.22/12.29kmph Add a comment
Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12
31.6mi, 1:52:52 Cycling - General Split Summary === 1) 5km - 12:16(2:27/km) 212cal 24.46/41.42kmph 2) 5km - 10:32(2:06/km) 185cal 28.47/51.66kmph 3) 5km - 11:42(2:20/km) 178cal 25.63/36.18kmph 4) 5km - 11:21(2:16/km) 193cal 26.45/39.97kmph 5) 5km - 12:01(2:24/km) 168cal 24.98/35.37kmph 6) 5km - 12:28(2:30/km) 203cal 24.06/42.46kmph 7) 5km - 10:02(2:00/km) 174cal 29.88/43.06kmph 8) 5km - 9:37(1:55/km) 163cal 31.21/45.68kmph 9) 5km - 10:27(2:05/km) 166cal 28.69/41.62kmph 10) 5km - 10:39(2:08/km) 186cal 28.16/46.25kmph 11) 0.8km - 1:46(2:13/km) 26cal 27.15/36.75kmph Add a comment	15.1mi, 53:09 Cycling - General Split Summary === 1) 5km - 12:29(2:30/km) 184cal 24.04/40.01kmph 2) 5km - 10:29(2:06/km) 187cal 28.61/40.24kmph 3) 5km - 11:03(2:13/km) 210cal 27.15/44.78kmph 4) 5km - 10:12(2:02/km) 186cal 29.4/52.97kmph 5) 4.35km - 8:56(2:03/km) 148cal 29.24/44.54kmph Add a comment	0mi, 32:19 Cycling - Exercise Bike Split Summary === 1) 0km - 32:19(/km) Add a comment	2.7mi, 43:42 Cross-Training - Walking Split Summary === 1) 1km - 10:57(10:57/km) 44cal 61/121rpm 5.48/7.86kmph 2) 1km - 9:56(9:56/km) 43cal 62/123rpm 6.04/7.62kmph 3) 1km - 10:08(10:08/km) 48cal 63/80rpm 5.92/10.52kmph 4) 1km - 9:36(9:36/km) 43cal 63/68rpm 6.25/8.63kmph 5) 0.31km - 3:05(10:00/km) 15cal 62/82rpm 6/9.54kmph Add a comment	2.1mi, 38:32 Cross-Training - Walking Split Summary === 1) 1km - 9:15(9:15/km) 47cal 66/79rpm 6.48/11.39kmph 2) 1km - 13:41(13:41/km) 46cal 61/69rpm 4.38/7.83kmph 3) 1km - 11:32(11:32/km) 50cal 58/61rpm 5.2/8.73kmph 4) 0.36km - 4:03(11:16/km) 17cal 59/121rpm 5.33/6.38kmph Add a comment	14.6mi, 51:25 Cycling - General Split Summary === 1) 5km - 10:45(2:09/km) 179cal 27.91/44.44kmph 2) 5km - 11:25(2:17/km) 208cal 26.29/37.82kmph 3) 5km - 11:05(2:13/km) 214cal 27.08/47.6kmph 4) 5km - 11:15(2:15/km) 184cal 26.66/39.67kmph 5) 3.46km - 6:55(2:00/km) 121cal 29.98/43.33kmph Add a comment 1.7mi, 26:25 Cross-Training - Walking Split Summary === 1) 1km - 11:36(11:36/km) 42cal 60/65rpm 5.18/6.35kmph 2) 1km - 9:10(9:10/km) 45cal 66/123rpm 6.54/10.65kmph 3) 0.65km - 5:39(8:40/km) 26cal 66/72rpm 6.92/8.23kmph Add a comment	1.8mi, 58:19 Cross-Training - Walking Split Summary === 1) 1km - 14:47(14:47/km) 52cal 55/66rpm 4.06/5.88kmph 2) 1km - 29:12(29:12/km) 46cal 58/86rpm 2.06/7.22kmph 3) 0.96km - 14:20(14:55/km) 51cal 56/86rpm 4.02/11.62kmph Add a comment
Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19
47mi, 2:54:38 Cycling - General Split Summary === 1) 5km - 12:11(2:26/km) 180cal 24.62/40.44kmph 2) 5km - 10:50(2:10/km) 171cal 27.68/40.78kmph 3) 5km - 11:16(2:15/km) 172cal 26.63/37.42kmph 4) 5km - 11:41(2:20/km) 179cal 25.68/35.34kmph 5) 5km - 11:55(2:23/km) 187cal 25.16/33.76kmph 6) 5km - 13:21(2:40/km) 202cal 22.46/35.71kmph 7) 5km - 20:24(4:05/km) 310cal 14.71/46.45kmph 8) 5km - 8:10(1:38/km) 144cal 36.71/56.74kmph 9) 5km - 9:09(1:50/km) 169cal 32.8/53.58kmph 10) 5km - 13:38(2:44/km) 245cal 22.01/56.97kmph 11) 5km - 10:58(2:12/km) 188cal 27.36/51.87kmph 12) 5km - 8:58(1:48/km) 185cal 33.44/49.28kmph 13) 5km - 9:55(1:59/km) 183cal 30.23/47.76kmph 14) 5km - 11:31(2:18/km) 211cal 26.06/49.85kmph 15) 5km - 9:27(1:53/km) 187cal 31.75/46.83kmph 16) 0.55km - 1:13(2:12/km) 17cal 27.21/35.14kmph Add a comment	2.3mi, 34:57 Cross-Training - General Split Summary === 1) 1km - 9:28(9:28/km) 47cal 65/69rpm 6.34/7.66kmph 2) 1km - 9:22(9:22/km) 46cal 65/71rpm 6.41/7.93kmph 3) 1km - 9:35(9:35/km) 46cal 66/90rpm 6.26/9.57kmph 4) 0.7km - 6:32(9:22/km) 32cal 65/72rpm 6.41/8.16kmph Add a comment	0mi, 35:35 Cycling - General Split Summary === 1) 0km - 35:35(/km) Add a comment	3.1mi, 47:48 Cross-Training - General Split Summary === 1) 1km - 10:06(10:06/km) 49cal 62/76rpm 5.94/9.64kmph 2) 1km - 9:14(9:14/km) 44cal 65/81rpm 6.51/10.52kmph 3) 1km - 9:23(9:23/km) 50cal 65/119rpm 6.39/12.09kmph 4) 1km - 9:36(9:36/km) 47cal 63/66rpm 6.25/8.3kmph 5) 1km - 9:21(9:21/km) 46cal 64/92rpm 6.42/9.87kmph 6) 0.01km - 8(10:08/km) 57/59rpm 5.92/5.98kmph Add a comment	15.7mi, 57:05 Cycling - General Split Summary === 1) 5km - 11:36(2:19/km) 184cal 25.85/34.9kmph 2) 5km - 10:27(2:05/km) 156cal 28.7/42.06kmph 3) 5km - 11:21(2:16/km) 199cal 26.45/51.49kmph 4) 5km - 12:51(2:34/km) 216cal 23.34/49.31kmph 5) 5km - 10:29(2:06/km) 170cal 28.61/45.48kmph 6) 0.18km - 20(1:53/km) 6cal 31.82/35.64kmph Add a comment	0mi, 38:30 Cycling - General Split Summary === 1) 0km - 38:30(/km) Add a comment	-

2020	Distance	Date	Result	WAVA
Fake parkrun	5km	5 Sep	19:36	70.44%
Fetch Virtual Weekend 10k	10km	4 Jul	39:40	70.41%
Cardiff Running Events - Virtual Summer Series 4 Mile	4mi	26 Jun	24:47	71.72%
Cardiff Running Events - Virtual Summer Series 3 Mile	3mi	12 Jun	18:34	71.80%
Cardiff Running Events - Virtual Summer Series 2 Mile	2mi	29 May	11:54	70.49%
Fetch Virtual Weekend Mile	1mi	23 May	5:35	70.84%
Speedway 10k	10km	19 Jan	38:50	71.92%
2019	Distance	Date	Result	WAVA
Gwent League Llandaff Fields Cardiff Senior Men	9.6km	12 Oct	41:11	64.60%
Cardiff parkrun	5km	27 Jul	19:09	71.58%
Cardiff parkrun	5km	20 Jul	19:30	70.30%
Cardiff parkrun	5km	13 Jul	19:21	70.85%
Cosmeston Relays	3mi	10 Jul	18:37	71.10%
Porthcawl 10K	10km	7 Jul	40:48	67.93%
Cardiff parkrun	5km	22 Jun	19:35	70.00%
SSAFA 5K Series Race 2	5km	19 Jun	19:36	69.94%
Cardiff parkrun	5km	15 Jun	19:47	69.29%
Welsh Castles Relay Stage 8: Dinas Mawddwy to Foel	10.8mi	8 Jun	1:16:48	63.82%
Pontypridd parkrun	5km	1 Jun	20:19	67.47%
Merthyr Mawr Lane 5K	5km	29 May	20:19	67.47%
Cardiff parkrun	5km	25 May	21:54	62.60%
Newport Marathon	26.2mi	5 May	3:27:53	60.82%
Barry Island parkrun	5km	20 Apr	20:26	67.09%
Cardiff Taff Trail Half Marathon	13.1mi	24 Mar	1:32:09	65.15%
Rhayader Round the Lakes 30km	30km	2 Mar	2:27:20	59.44%
Welsh cross country champs	4.6mi	23 Feb		0.00%
welsh cross country championships	10.35km	23 Feb	46:08	62.18%
Grangemoor parkrun	5km	2 Feb	22:52	59.95%
Cardiff parkrun	5km	12 Jan	23:02	59.52%
2018	Distance	Date	Result	WAVA
Old Father Time 5	5mi	30 Dec	34:24	64.70%
Cardiff parkrun	5km	22 Dec	20:42	66.22%
Cardiff parkrun	5km	8 Dec	21:33	63.61%
gwent league brynbach park senior men	9.6km	2 Dec	1:01:01	43.60%
Gwent League Pembrey - Senior Men	6mi	10 Nov	43:34	61.00%
Richard Burton 10K	10km	4 Nov	43:14	63.66%
Gwent League Llandaff Fields Cardiff Senior Men	9.6km	13 Oct	44:17	59.66%
Cardiff Half Marathon	13.1mi	7 Oct	1:32:43	64.36%
Cardiff 10K	10km	2 Sep	41:42	66.00%
Penallta parkrun	5km	25 Aug	20:23	66.78%
Cardiff parkrun	5km	18 Aug	20:19	67.00%
Cardiff parkrun	5km	11 Aug	20:49	65.39%
Brecon 10	10mi	5 Aug	1:15:07	60.03%
Cardiff parkrun	5km	28 Jul	20:43	65.71%
Cardiff parkrun	5km	21 Jul	21:36	63.02%
Cardiff parkrun	5km	14 Jul	21:08	64.41%
Cosmeston Relays	3mi	11 Jul	19:01	69.12%
Cardiff parkrun	5km	7 Jul	20:42	65.76%
SSAFA 5K Series Race 2	5km	20 Jun	20:15	67.22%
Cardiff parkrun	5km	2 Jun	19:51	68.58%
Merthyr Mawr Lane 5K	5km	30 May	19:43	69.04%
Cardiff parkrun	5km	19 May	19:52	68.52%
Cardiff Summer Series 2 Miles	2mi	11 May	12:28	66.29%
Cardiff 5K Race for Victory	5km	6 May	20:07	67.67%
Cardiff Summer Series 1 Mile	1mi	27 Apr	5:50	66.80%
Cardiff parkrun	5km	21 Apr	22:18	61.04%
Cardiff Taff Trail Half Marathon	13.1mi	1 Apr	1:40:20	59.47%
Cardiff Bay Run	10km	25 Mar	42:56	64.10%
Pontypool parkrun	5km	10 Feb	20:15	67.22%
Cardiff parkrun	5km	27 Jan	20:11	67.44%
Pontypridd parkrun	5km	20 Jan	20:30	66.40%
Cardiff parkrun	5km	1 Jan	21:44	62.63%
2017	Distance	Date	Result	WAVA
Porthcawl parkrun	5km	23 Dec	20:47	65.50%
Pontypridd parkrun	5km	9 Dec	21:26	63.51%
Cardiff parkrun	5km	11 Nov	21:06	64.06%
Richard Burton 10K	10km	5 Nov	43:07	63.43%
Barry Island parkrun	5km	28 Oct	21:28	62.97%
Cardiff parkrun	5km	7 Oct	20:20	66.48%
Cardiff Half Marathon	13.1mi	1 Oct	1:35:47	61.96%
Pontypridd parkrun	5km	16 Sep	22:13	60.84%
Cardiff parkrun (Llandaff Fields)	5km	9 Sep	21:43	62.24%
Cardiff 10k	10km	3 Sep	42:28	64.40%
Cardiff parkrun	5km	26 Aug	21:04	64.16%
Cardiff parkrun	5km	12 Aug	21:41	62.34%
Cardiff parkrun	5km	29 Jul	21:11	63.81%
Cardiff parkrun	5km	22 Jul	19:54	67.93%
Cardiff Summer Series 4 Miles	4mi	14 Jul	26:53	64.74%
Cardiff parkrun	5km	8 Jul	42:29	31.82%
Cardiff parkrun	5km	1 Jul	19:49	68.21%
Cardiff parkrun	5km	24 Jun	19:44	68.50%
Cardiff Summer Series 3 Miles	3mi	16 Jun	19:25	67.22%
Cardiff parkrun	5km	10 Jun	20:35	65.67%
SSAFA 5K Series Race 1	5km	24 May	20:35	65.67%
Cardiff parkrun	5km	20 May	20:37	65.56%
Cardiff Summer Series 2 Miles	2mi	12 May	12:48	64.08%
Cardiff 5K - Race For Victory	5km	30 Apr	21:05	64.11%
Cardiff Bay Run	10km	2 Apr	43:04	63.50%
St David's Day Run	10km	5 Mar	44:56	60.86%
Cardiff parkrun	5km	25 Feb	21:48	62.01%
Cardiff parkrun	5km	4 Feb	21:50	61.91%
Cardiff parkrun	5km	7 Jan	22:27	60.21%
2016	Distance	Date	Result	WAVA
Cardiff parkrun	5km	31 Dec	22:59	58.81%
Cardiff parkrun	5km	24 Dec	23:19	57.97%
Cardiff parkrun	5km	12 Nov	23:54	56.17%
Richard Burton 10K	10km	6 Nov	49:37	54.82%
Cardiff Half Marathon	13.1mi	2 Oct	1:49:47	53.82%
Cardiff 10K	10km	11 Sep	48:34	56.01%
Cardiff parkrun	5km	13 Aug	23:53	56.21%
Aberystwyth parkrun	5km	23 Jul	23:49	56.36%
Cardiff parkrun	5km	11 Jun	22:58	58.45%
Cardiff parkrun	5km	4 Jun	22:38	59.31%
Cardiff Summer Series 2 Miles	2mi	27 May	13:43	59.37%
Cardiff parkrun	5km	21 May	22:46	58.96%
Cardiff 5K - Race For Victory	5km	1 May	22:19	60.15%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:44:31	56.53%
Cardiff parkrun	5km	20 Feb	23:39	56.76%
2015	Distance	Date	Result	WAVA
Grangemoor Parkrun	5km	31 Oct	23:50	55.96%
Cardiff Half Marathon	13.1mi	4 Oct	1:45:25	55.83%
Cardiff 10K	10km	6 Sep	46:44	57.93%
Cardiff Summer Series 4 Mile	4mi	14 Aug	29:32	58.15%
Cardiff Sunmer Series 3 mile	3mi	3 Jul	20:40	62.32%
Cardiff parkrun	5km	27 Jun	21:54	60.90%
Cardiff Summer Series 2 Miles	2mi	19 Jun	13:26	60.20%
bwystfil y bryn 6.8miles	6.8mi	30 May	1:04:04	46.24%
Cardiff Bay 5	5mi	4 May	37:13	58.29%
Cardiff Summer Series 1 Mile	1mi	1 May	5:59	63.73%
St Davids Day Run 10K	10km	1 Mar	45:54	58.98%
2014	Distance	Date	Result	WAVA
Cardiff parkrun	5km	13 Dec	22:33	59.15%
Cardiff parkrun	5km	15 Nov	22:05	60.05%
Richard Burton 10k	10km	2 Nov	45:53	58.77%
Cardiff parkrun	5km	25 Oct	22:33	58.81%
Cardiff Half Marathon	13.1mi	5 Oct	1:44:22	56.22%
Cardiff Parkrun	5km	23 Aug	22:16	59.56%
Cardiff Parkrun	5km	26 Jul	24:45	53.58%
Caerphilly 10k	10km	22 Jun	53:46	50.15%
Cardiff Bay 5	5mi	5 May	37:36	57.44%
Cardiff Parkrun	5km	26 Apr	23:50	55.64%
Cardiff Parkrun	5km	22 Mar	23:32	56.35%
Atlantic College 10K	10km	16 Mar	48:19	55.81%
Cardiff St Davids Day 10k	10km	2 Mar	48:57	55.09%
Cardiff Parkrun	5km	8 Feb	25:29	52.04%
Cardiff Parkrun	5km	25 Jan	23:56	55.41%
Cardiff Parkrun	5km	4 Jan	25:15	52.52%
2013	Distance	Date	Result	WAVA
Cardiff Parkrun	5km	21 Dec	24:53	53.30%
Cardiff Parkrun	5km	30 Nov	25:55	51.17%
Cardiff Half Marathon	13.1mi	6 Oct	2:29:00	39.29%
Cardiff 10K	10km	8 Sep	51:57	51.73%

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