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light78 M40

About

Race Times

All Races

Mileage

Training

San Domenico RC

Races
148
Miles
748
Miles
594
Mile
5:35
5k
19:09
5M
32:17
10k
38:50
10M
1:09:23
Half
1:31:43
Mara
3:27:53

Planned Races
2nd May 21	Cardiff Race for Victory 5k
3rd Oct 21	Cardiff Half Marathon

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2021 Targets

RUN
708
WALK
186

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Dist	Races	PB	2013	2014	2015	2016	2017	2018	2019	2020
1mi	3	5:35 5:35/mi			5:59			5:50		5:35
2mi	5	11:54 5:57/mi			13:26	13:43	12:48	12:28		11:54
3mi	5	18:34 6:11/mi			20:40		19:25	19:01	18:37	18:34
5km	84	19:09 6:10/mi	24:53	22:05	21:54	22:19	19:44	19:43	19:09	19:25
4mi	3	24:47 6:12/mi			29:32		26:53			24:47
5mi	4	32:17 6:27/mi		37:36	37:13			34:24	32:17
6.2mi	1	43:14 6:58/mi							43:14
10km	20	38:50 6:15/mi	51:57	45:53	45:54	48:34	42:28	41:42	39:40	38:50
6.8mi	1	1:04:04 9:25/mi			1:04:04
10mi	2	1:09:23 6:56/mi						1:15:07	1:09:23
10.8mi	1	1:16:48 7:07/mi							1:16:48
13.1mi	10	1:31:43 7:00/mi	2:29:00	1:44:22	1:45:25	1:44:31	1:35:47	1:32:43	1:31:43
30km	1	2:27:20 7:54/mi							2:27:20
26.2mi	1	3:27:53 7:56/mi							3:27:53

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	0	0	0	28	131	132	107	52	28	92	91	88	748
2020	0	0	0	36	28	35	20	190	264	21	0	0	594

Mon 21st Dec Dec 21	Tue 22nd Dec Dec 22	Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25	Sat 26th Dec Dec 26	Sun 27th Dec Dec 27
-	3.5mi, 1:12:08 Cross-Training - Walking Split Summary === 1) 1km - 9:47(9:47/km) 47cal 64/82rpm 6.13/10.92kmph 2) 1km - 9:27(9:27/km) 48cal 64/70rpm 6.35/8.67kmph 3) 0.77km - 21:11(27:31/km) 35cal 61/68rpm 2.18/7.49kmph 4) 1km - 13:05(13:05/km) 44cal 63/68rpm 4.59/8.06kmph 5) 1km - 9:55(9:55/km) 46cal 64/69rpm 6.05/6.92kmph 6) 0.85km - 8:43(10:15/km) 41cal 64/68rpm 5.86/8.06kmph Add a comment 5.2mi, 40:50 Running - Reps Split Summary === 1) 1km - 5:06(5:06/km) 76cal 11.76/12.5kmph 2) 1km - 4:52(4:52/km) 79cal 12.32/13.17kmph 3) 0.5km - 2:28(4:56/km) 40cal 12.15/13.1kmph 4) 0.29km - 1:00(3:27/km) 23cal 17.43/18.04kmph 5) 0.38km - 2:00(5:17/km) 31cal 11.34/17.37kmph 6) 0.27km - 1:00(3:40/km) 19cal 16.34/16.59kmph 7) 0.39km - 2:00(5:08/km) 29cal 11.69/15.69kmph 8) 0.27km - 1:00(3:40/km) 20cal 16.39/17.4kmph 9) 0.35km - 2:00(5:41/km) 26cal 10.55/16.06kmph 10) 0.29km - 1:00(3:27/km) 20cal 17.35/17.03kmph 11) 0.37km - 2:00(5:28/km) 28cal 10.97/16.86kmph 12) 0.32km - 1:00(3:08/km) 22cal 19.17/20.35kmph 13) 0.29km - 2:00(6:56/km) 22cal 8.65/20.46kmph 14) 1km - 5:14(5:14/km) 79cal 11.46/12.12kmph 15) 1km - 5:00(5:00/km) 78cal 12.01/12.97kmph 16) 0.64km - 3:10(4:57/km) 52cal 12.11/13.37kmph 5x1min fast (2min jog) Add a comment	-	6.6mi, 47:31 Running - Tempo Split Summary === 1) 1km - 5:03(5:03/km) 78cal 11.88/13.1kmph 2) 1km - 4:38(4:38/km) 80cal 12.93/13.6kmph 3) 1km - 4:39(4:39/km) 79cal 12.91/13.67kmph 4) 1km - 4:45(4:45/km) 78cal 12.63/13.2kmph 5) 1km - 4:27(4:27/km) 78cal 13.49/14.21kmph 6) 1km - 4:28(4:28/km) 78cal 13.42/14.38kmph 7) 1km - 4:24(4:24/km) 78cal 13.66/14.08kmph 8) 1km - 4:15(4:15/km) 77cal 14.12/14.71kmph 9) 1km - 4:17(4:17/km) 79cal 13.99/15.45kmph 10) 1km - 4:31(4:31/km) 79cal 13.29/14.78kmph 11) 0.57km - 2:03(3:36/km) 42cal 16.68/17.9kmph Add a comment 3mi, 1:08:58 Cross-Training - Walking Split Summary === 1) 1km - 10:08(10:08/km) 43cal 63/81rpm 5.92/8.23kmph 2) 1km - 13:32(13:32/km) 49cal 55/66rpm 4.43/5.37kmph 3) 1km - 15:37(15:37/km) 51cal 54/62rpm 3.84/6.65kmph 4) 1km - 16:22(16:22/km) 46cal 54/62rpm 3.67/5.1kmph 5) 0.75km - 13:19(17:44/km) 36cal 54/62rpm 3.38/5.48kmph Add a comment	-	4.9mi, 38:29 Running - Reps Split Summary === 1) 1km - 5:12(5:12/km) 75cal 11.54/12.46kmph 2) 1km - 5:19(5:19/km) 76cal 11.27/13.64kmph 3) 0.02km - 19(13:57/km) 1cal 4.3/9.14kmph 4) 1km - 3:55(3:55/km) 76cal 15.35/16.26kmph 5) 0.5km - 1:56(3:53/km) 38cal 15.46/15.58kmph 6) 0.68km - 5:00(7:22/km) 51cal 8.15/15.52kmph 7) 1km - 3:55(3:55/km) 76cal 15.32/16.23kmph 8) 0.5km - 1:55(3:50/km) 38cal 15.66/16.09kmph 9) 1km - 5:20(5:20/km) 76cal 11.24/16.16kmph 10) 1km - 5:07(5:07/km) 77cal 11.72/12.73kmph 11) 0.1km - 30(4:49/km) 7cal 12.48/12.33kmph 5:51, 5:50 for the 2 x 1500m Add a comment	5.2mi, 50:56 Running - Trail Run Split Summary === 1) 1km - 6:14(6:14/km) 78cal 9.63/11.25kmph 2) 1km - 6:12(6:12/km) 75cal 9.68/11.89kmph 3) 1km - 5:44(5:44/km) 78cal 10.45/11.92kmph 4) 1km - 6:24(6:24/km) 76cal 9.39/11.59kmph 5) 1km - 6:27(6:27/km) 78cal 9.3/11.69kmph 6) 1km - 5:50(5:50/km) 76cal 10.29/11.82kmph 7) 1km - 5:31(5:31/km) 77cal 10.88/11.92kmph 8) 1km - 5:19(5:19/km) 78cal 11.28/12.56kmph 9) 0.31km - 3:16(10:29/km) 22cal 5.72/12.33kmph Add a comment
Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3
-	-	-	-	-	-	-
Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10
-	-	-	-	-	-	-
Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17
-	-	-	-	-	-	-

2020	Distance	Date	Result	WAVA
Fake parkrun	5km	19 Dec	20:19	68.44%
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%
Cardiff parkrun	5km	22 Feb	19:26	71.04%
gwent league chepstow senior men	9.2km	8 Feb	37:45	68.06%
Speedway 10k	10km	19 Jan	38:50	71.92%
Cardiff parkrun	5km	11 Jan	19:37	70.38%
Cardiff parkrun	5km	1 Jan	19:25	71.10%
2019	Distance	Date	Result	WAVA
Old Father Time 5 mile	5mi	29 Dec	32:17	69.46%
Grangemoor parkrun	5km	28 Dec	20:01	68.97%
Cardiff parkrun	5km	23 Nov	19:52	69.00%
Gwent League Pembrey - Senior Men	6mi	9 Nov	41:26	64.59%
Richard Burton 10k	6.2mi	3 Nov	43:14	63.96%
Gwent League Llandaff Fields Cardiff Senior Men	9.6km	12 Oct	41:11	64.60%
Cardiff Half Marathon	13.1mi	6 Oct	1:31:43	65.46%
Cardiff 10K	10km	1 Sep	39:40	69.87%
Pontypridd parkrun	5km	17 Aug	19:24	70.66%
Brecon 10	10mi	4 Aug	1:09:23	65.41%
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	2 Mar	2:27:20	59.44%
welsh cross country championships	10.35km	23 Feb	46:08	62.18%
Welsh cross country champs	4.6mi	23 Feb		0.00%
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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