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Laurence M55
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Race Times
All Races
Mileage
Training

-
Races
219 -
Miles
12096 -
Miles
13 -
Miles
426 -
WAVA
79.33% -
100m
14 -
200m
28 -
400m
1:02 -
800m
2:26 -
1500m
5:18 -
Mile
5:32 -
5k
19:14 -
5M
34:29 -
10k
40:12 -
10M
1:08:35 -
Half
1:30:01 -
20M
2:53:35 -
Mara
3:55:00
Race Standard

Groups
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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2003 | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
100m | 3 | 14
3:45/mi
|
77.89 | 14 77.89 | ||||||||||||||||
200m | 2 | 28
3:45/mi
|
77.89 | 28 77.89 | ||||||||||||||||
400m | 4 | 1:02
4:09/mi
|
79.33 | 1:02 79.33 | 1:03 78.07 | |||||||||||||||
800m | 5 | 2:26
4:54/mi
|
78.96 | 2:26 78.96 | ||||||||||||||||
1500m | 4 | 5:18
5:41/mi
|
74.00 | 5:22 73.08 | 5:18 74.00 | |||||||||||||||
1mi | 1 | 5:32
5:32/mi
|
76.65 | 5:32 76.65 | ||||||||||||||||
3mi | 3 | 21:30
7:10/mi
|
64.68 | 21:30 64.68 | ||||||||||||||||
5km | 41 | 19:14
6:11/mi
|
74.87 | 22:02 61.95 | 20:49 67.59 | 24:49 57.13 | 22:10 64.46 | 19:14 74.87 | 21:48 66.58 | 20:40 70.79 | 19:52 74.23 | 20:32 72.41 | 20:29 72.59 | 21:28 70.40 | 22:25 68.55 | |||||
5.4km | 1 | 23:55
7:08/mi
|
69.39 | 23:55 69.39 | ||||||||||||||||
4mi | 5 | 28:25
7:06/mi
|
66.82 | 31:53 55.14 | 30:24 60.99 | 30:29 61.30 | 28:25 66.82 | |||||||||||||
4.3mi | 1 | 33:15
7:49/mi
|
61.83 | 33:15 61.83 | ||||||||||||||||
4.5mi | 5 | 32:57
7:19/mi
|
66.59 | 46:00 46.57 | 36:49 59.12 | 32:57 66.59 | 34:43 63.72 | |||||||||||||
4.6mi | 2 | 33:34
7:18/mi
|
65.24 | 34:02 63.85 | 33:34 65.24 | |||||||||||||||
5mi | 6 | 34:29
6:54/mi
|
70.13 | 35:10 67.16 | 34:29 70.13 | |||||||||||||||
5.1mi | 3 | 37:59
7:27/mi
|
65.47 | 40:45 60.54 | 37:59 65.47 | 39:47 63.02 | ||||||||||||||
5.5mi | 1 | 35:52
6:35/mi
|
74.69 | 35:52 74.69 | ||||||||||||||||
5.5mi | 5 | 42:39
7:45/mi
|
62.88 | 46:25 56.86 | 43:26 61.25 | 42:39 62.88 | ||||||||||||||
5.6mi | 1 | 46:57
8:23/mi
|
57.99 | 46:57 57.99 | ||||||||||||||||
5.7mi | 1 | 41:47
7:20/mi
|
65.29 | 41:47 65.29 | ||||||||||||||||
6mi | 7 | 38:16
6:23/mi
|
77.46 | 44:43 64.22 | 41:08 70.36 | 42:07 69.82 | 38:16 77.46 | |||||||||||||
9.8km | 5 | 46:39
7:42/mi
|
64.16 | 55:20 52.40 | 49:35 58.94 | 50:53 57.89 | 46:39 64.16 | |||||||||||||
9.9km | 2 | 49:25
8:02/mi
|
60.52 | 50:43 58.51 | 49:25 60.52 | |||||||||||||||
10km | 40 | 40:12
6:28/mi
|
76.36 | 49:51 57.85 | 48:55 59.40 | 45:01 65.05 | 47:05 63.17 | 43:35 68.77 | 43:17 69.79 | 41:57 72.59 | 40:12 76.36 | 42:39 72.56 | ||||||||
6.5mi | 4 | 58:07
8:56/mi
|
53.95 | 1:02:50 49.51 | 58:07 53.95 | 1:00:41 52.49 | ||||||||||||||
6.6mi | 5 | 48:58
7:25/mi
|
65.28 | 48:58 65.02 | 49:25 64.42 | 53:01 60.52 | 49:33 65.28 | 55:48 60.38 | ||||||||||||
7mi | 1 | 58:20
8:20/mi
|
57.79 | 58:20 57.79 | ||||||||||||||||
8mi | 1 | 1:24:00
10:30/mi
|
46.23 | 1:24:00 46.23 | ||||||||||||||||
10mi | 7 | 1:08:35
6:52/mi
|
73.49 | 1:27:53 55.51 | 1:10:35 69.67 | 1:19:01 62.74 | 1:13:30 68.00 | 1:08:35 73.49 | 1:15:39 69.53 | |||||||||||
11mi | 1 | 1:57:00
10:38/mi
|
49.89 | 1:57:00 49.89 | ||||||||||||||||
13mi | 1 | 1:36:37
7:27/mi
|
66.95 | 1:36:37 66.95 | ||||||||||||||||
13.1mi | 35 | 1:30:01
6:52/mi
|
74.38 | 1:39:51 62.28 | 1:50:00 56.99 | 1:50:00 57.44 | 1:49:50 58.00 | 2:13:11 48.22 | 1:47:39 60.15 | 1:34:45 68.91 | 1:34:28 69.69 | 1:32:05 72.09 | 1:30:01 74.38 | 1:34:48 71.23 | 1:32:52 73.35 | 1:48:36 63.83 | 1:40:25 69.65 | 1:42:53 67.98 | ||
14mi | 1 | 2:30:38
10:46/mi
|
46.32 | 2:30:38 46.32 | ||||||||||||||||
16.5mi | 4 | 2:37:30
9:33/mi
|
57.53 | 2:38:19 53.30 | 2:51:01 49.77 | 2:37:30 57.53 | ||||||||||||||
20mi | 1 | 2:53:35
8:41/mi
|
58.42 | 2:53:35 58.42 | ||||||||||||||||
26.2mi | 5 | 3:55:00
8:58/mi
|
59.35 | 5:16:26 41.48 | 4:10:58 54.11 | 3:55:00 59.35 | 4:38:43 52.38 |
2019 |
Distance | Date | Result | WAVA |
Sarn Helen Hill Race | 16.5mi | 19 May | 2:37:30 | 57.53% |
Preseli Beast | 11mi | 11 May | 1:57:00 | 49.89% |
Carmarthen Mayors race | 5km | 6 May | 0.00% | |
Teifi 10m | 10mi | 21 Apr | 0.00% | |
Goodwick 10k | 10km | 14 Apr | 0.00% | |
Hampton Court Palace Half Marathon | 13.1mi | 17 Mar | 0.00% | |
Llanelli Waterside Half Marathon | 13.1mi | 10 Feb | 1:42:53 | 67.98% |
Team Pursuits | 6.6mi | 27 Jan | 0.00% | |
2018 |
Distance | Date | Result | WAVA |
welsh inter regional cross country | 9.94km | 8 Dec | 53:58 | 58.91% |
Sospan Road Runners MT10 | 10mi | 18 Nov | 1:20:34 | 65.29% |
Gwent League Pembrey - Senior Men | 6mi | 10 Nov | 43:33 | 70.91% |
Cardiff Half Marathon | 13.1mi | 7 Oct | 1:40:25 | 69.65% |
Haverfordwest parkrun | 5km | 6 Oct | 22:25 | 68.55% |
Pembrokeshire Half Marathon | 13.1mi | 30 Sep | 1:42:59 | 67.91% |
welsh road relay championship | 5.4km | 22 Sep | 23:55 | 69.39% |
Marathon du Medoc | 26.2mi | 8 Sep | 5:50:00 | 41.71% |
Narberth Nobbler Half Marathon | 13.1mi | 26 Aug | 0.00% | |
Newport Marathon | 26.2mi | 29 Apr | 4:38:43 | 52.38% |
Teifi 10 | 10mi | 1 Apr | 1:15:39 | 69.53% |
Llanelli Waterside Half Marathon | 13.1mi | 18 Feb | 0.00% | |
Team Pursuits | 6.6mi | 28 Jan | 55:48 | 60.38% |
2017 |
Distance | Date | Result | WAVA |
Pembrokeshire Half Marathon | 13.1mi | 24 Sep | 1:48:36 | 63.83% |
Llanelli Waterside Half Marathon | 13.1mi | 12 Mar | 0.00% | |
2016 |
Distance | Date | Result | WAVA |
Mayor's 5km | 5km | 2 May | 21:28 | 70.40% |
Llanelli Waterside Half Marathon | 13.1mi | 13 Mar | 0.00% | |
Watford Half Marathon | 13.1mi | 7 Feb | 0.00% | |
2015 |
Distance | Date | Result | WAVA |
Felinfach 6 | 6mi | 26 Jun | 0.00% | |
Colby parkrun | 5km | 30 May | 21:18 | 70.37% |
Jan Younger Memorial 10k | 10km | 10 May | 0.00% | |
Teifi 10 | 10mi | 5 Apr | 0.00% | |
West Glamorgan League - Singleton Park SM | 5.75mi | 29 Mar | 41:49 | 69.04% |
Llanelli waterside half marathon | 13.1mi | 8 Mar | 1:32:52 | 73.35% |
Colby parkrun | 5km | 7 Mar | 21:15 | 70.54% |
Colby parkrun | 5km | 28 Feb | 21:43 | 69.02% |
Colby parkrun | 5km | 24 Jan | 24:41 | 60.24% |
west glam x/c tata steel margam | 5.45mi | 11 Jan | 35:52 | 74.69% |
St Albans parkrun | 5km | 1 Jan | 20:29 | 72.59% |
2014 |
Distance | Date | Result | WAVA |
Colby parkrun | 5km | 27 Dec | 21:09 | 70.30% |
Welsh Inter-Regional XC - Senior Men | 6.5mi | 13 Dec | 0.00% | |
Southwick Country parkrun | 5km | 22 Nov | 20:32 | 72.41% |
Gwent League Llandaff Fields Senior Men | 9.81km | 9 Nov | 0.00% | |
Colby parkrun | 5km | 1 Nov | 21:11 | 70.19% |
West Glamorgan XC League - Gnoll Park, Neath | 5.1mi | 19 Oct | 39:47 | 63.02% |
Gwent League Bridgend - Senior Men | 10km | 12 Oct | 0.00% | |
Cardiff Half Marathon | 13.1mi | 5 Oct | 0.00% | |
West Glamorgan League - Llanmadoc | 4.5mi | 28 Sep | 34:43 | 63.72% |
Colby parkrun | 5km | 27 Sep | 21:16 | 69.92% |
Colby parkrun | 5km | 13 Sep | 21:13 | 70.08% |
Colby parkrun | 5km | 6 Sep | 21:26 | 69.37% |
Colby parkrun | 5km | 23 Aug | 21:27 | 69.32% |
Colby parkrun | 5km | 19 Jul | 24:02 | 61.87% |
Poppit Sands | 5km | 1 Jul | 0.00% | |
Felinfach 6 | 6mi | 27 Jun | 0.00% | |
Tenovus 5k | 3.6mi | 22 Jun | 0.00% | |
Colby parkrun | 5km | 21 Jun | 24:56 | 59.63% |
Dambusters 10k | 10km | 1 Jun | 0.00% | |
Ras y Llychau | 5km | 23 May | 0.00% | |
Jan Younger Memorial 10k | 10km | 11 May | 0.00% | |
Cwrtnewydd 4 | 4mi | 5 May | 0.00% | |
Fishguard Sea Cadets 10k | 10km | 27 Apr | 42:39 | 72.56% |
Teifi 10 | 10mi | 20 Apr | 0.00% | |
West Glamorgan League - Gnoll Park - Men | 5.41mi | 30 Mar | 0.00% | |
Llanelli Waterside Half Marathon | 13.1mi | 2 Mar | 1:34:48 | 71.23% |
Gwent League XC - Blaise Castle, Bristol - Senior Men | 6.4mi | 1 Mar | 0.00% | |
Team Pursuits | 6.6mi | 26 Jan | 0.00% | |
West Glamorgan League - Corus Lake | 5.1mi | 12 Jan | 0.00% | |
2013 |
Distance | Date | Result | WAVA |
Gwent League XC - Bath - Senior Men | 10km | 8 Dec | 0.00% | |
West Glamorgan League - Singleton Park | 5.25mi | 1 Dec | 0.00% | |
Ras y mast | 6.5mi | 24 Nov | 0.00% | |
Gwent League XC - Pontypool - Senior Men | 9.2km | 19 Oct | 42:24 | 66.61% |
West Glamorgan League - Llanmadoc | 4.5mi | 13 Oct | 32:57 | 66.59% |
Cardiff Half Marathon | 13.1mi | 6 Oct | 1:30:01 | 74.38% |
Welsh Mile Road Race Championships | 1mi | 5 Oct | 5:32 | 76.65% |
Pembrokeshire Half Marathon | 13.1mi | 29 Sep | 1:35:49 | 69.88% |
Swansea Bay 10K | 10km | 22 Sep | 40:12 | 76.36% |
Darley parkrun | 5km | 24 Aug | 21:43 | 67.91% |
Poppit Sands 5k | 5km | 13 Aug | 22:57 | 64.26% |
Fusion 5km (Welsh 5km Championship) | 5km | 11 Aug | 19:58 | 73.86% |
Ras Myddfai 5 | 5.1mi | 2 Aug | 37:59 | 65.47% |
Poppit Sands 5k | 5km | 30 Jul | 23:00 | 64.12% |
Poppit Sands 5k | 5km | 16 Jul | 23:21 | 63.16% |
Felinfach 6 | 6mi | 28 Jun | 38:16 | 77.46% |
TROTS Llys y Fran Dambusters Race | 5.5mi | 2 Jun | 42:39 | 62.88% |
Ras y Llychau | 5km | 24 May | 20:11 | 73.07% |
Swansea Bay 5k Series - Race1 | 5km | 14 May | 20:24 | 72.29% |
Cwrtnewydd 4 | 4mi | 6 May | 28:25 | 66.82% |
Mayor's 5km | 5km | 6 May | 19:52 | 74.23% |
West Wales Tenovus 10k | 10km | 28 Apr | 45:17 | 67.79% |
London Marathon | 26.2mi | 21 Apr | 3:55:00 | 59.35% |
Fishguard Sea Cadets 10k | 10km | 14 Apr | 42:38 | 72.00% |
Llys y Fran YFC Time Trial | 9.75km | 7 Apr | 46:39 | 64.16% |
Teifi 10 | 10mi | 31 Mar | 1:08:35 | 73.49% |
Narbeth Children's Festival Fun Run | 4mi | 30 Mar | 28:52 | 65.78% |
Llanelli Waterside Half Marathon | 13.1mi | 3 Mar | 1:35:19 | 70.25% |
Gwent League Brecon Senior Men | 10km | 2 Mar | 44:24 | 69.14% |
Ras Cors Caron/Tregaron Half Marathon | 13.1mi | 10 Feb | 1:39:31 | 66.71% |
Gwent League XC - Bath - Senior Women | 10km | 9 Feb | 46:10 | 65.96% |
Welsh Masters Indoor Championships 1500m | 1500mi | 3 Feb | 5:18 | 74.00% |
Welsh Masters Indoor Championships 400m | 400mi | 3 Feb | 1:03 | 78.07% |
Team Pursuits | 6.6mi | 27 Jan | 49:33 | 65.28% |
West Glamorgan League - Corus Lake | 5mi | 13 Jan | 33:35 | 72.01% |
2012 |
Distance | Date | Result | WAVA |
Crymych boxing day run | 6mi | 26 Dec | 42:07 | 69.82% |
Gwent League XC - Blaise Castle, Bristol - Senior Men | 10km | 1 Dec | 53:30 | 56.92% |
Ras y mast | 6.5mi | 25 Nov | 1:00:41 | 52.49% |
West Glamorgan League - Llanmadoc | 4.5mi | 18 Nov | 49:53 | 43.63% |
Gwent League XC - Bridgend - Senior Men | 10km | 21 Oct | 45:33 | 66.86% |
Cardiff Half Marathon | 13.1mi | 14 Oct | 1:32:05 | 72.09% |
Pembrokeshire Half Marathon | 13.1mi | 30 Sep | 1:42:26 | 64.81% |
Swansea Bay 10k | 10km | 23 Sep | 41:57 | 72.59% |
Lake Vyrnwy Half Marathon | 13.1mi | 9 Sep | 1:36:56 | 68.49% |
TROTS St Clears 10k | 10km | 26 Aug | 45:56 | 66.30% |
Cardigan 10k | 10km | 12 Aug | 45:21 | 67.15% |
Ras Myddfai 5 | 5.1mi | 10 Aug | 40:45 | 60.54% |
Fusion 5k Series - Race 3 | 5km | 9 Aug | 20:40 | 70.79% |
Welsh Masters League Swansea 800m | 800mi | 8 Aug | 2:31 | 76.34% |
Welsh Masters League Swansea 100m | 100mi | 8 Aug | 14 | 77.89% |
Welsh Masters League Swansea 400m | 400mi | 8 Aug | 1:02 | 79.33% |
Poppit Sands Series - Race 3 | 5km | 7 Aug | 22:36 | 64.74% |
Ingli Runners 10k | 10km | 5 Aug | 48:55 | 62.25% |
Ras Sant Antwn (Llansteffan) | 4.25mi | 3 Aug | 33:15 | 61.83% |
Poppit Sands Series - Race 1 | 5km | 10 Jul | 22:22 | 65.41% |
Felinfach 6 | 6mi | 29 Jun | 41:08 | 71.49% |
Welsh Masters League Newport 100m | 100mi | 27 Jun | 14 | 77.89% |
Welsh Masters League Newport 800m | 800mi | 27 Jun | 2:34 | 74.86% |
Welsh Masters League Newport 1500m | 1500mi | 27 Jun | 5:22 | 73.08% |
Welsh Masters League Newport 200m | 200mi | 27 Jun | 28 | 77.89% |
TROTS Llys y Fran Dambusters Race | 5.5mi | 3 Jun | 43:26 | 61.25% |
Ras y Llychau | 5km | 25 May | 21:39 | 67.58% |
Sarn Helen Hill Race | 16.5mi | 20 May | 2:51:01 | 49.77% |
Welsh Masters League Brecon 200m | 200mi | 16 May | 28 | 77.89% |
Welsh Masters League Brecon 100m | 100mi | 16 May | 14 | 77.89% |
Welsh Masters League Brecon 1500m | 1500mi | 16 May | 5:25 | 72.40% |
West Wales Regional Champs 800m Senior Men | 800mi | 13 May | 2:26 | 78.96% |
West Wales Regional Champs 1500m Senior Men | 1.5km | 13 May | 5:38 | 69.62% |
West Wales Regional Champs 400m Senior Men | 0.4km | 13 May | 1:02 | 79.33% |
Pembs Harriers Open 800m | 0.8km | 17 Apr | 2:30 | 76.85% |
Fishguard Sea Cadets 10k | 10km | 15 Apr | 45:08 | 67.47% |
Welsh Masters League Cardiff 800m | 0.8km | 11 Apr | 2:31 | 76.34% |
Welsh Masters League Cardiff 400m | 0.4km | 11 Apr | 1:05 | 75.67% |
Teifi 10 | 10mi | 8 Apr | 1:13:30 | 68.00% |
Rhayader round the Lakes 5 | 5mi | 17 Mar | 34:29 | 70.13% |
Llanelli Waterside Half Marathon | 13.1mi | 4 Mar | 1:37:12 | 68.30% |
West Glamorgan League - Gnoll Park - Men | 4.5mi | 26 Feb | 36:49 | 59.12% |
Ras Cors Caron/Tregaron Half Marathon | 13.1mi | 12 Feb | 1:44:13 | 63.17% |
Gwent League Brecon Senior Men | 10km | 11 Feb | 48:55 | 61.76% |
Team Pursuits | 6.6mi | 29 Jan | 53:01 | 60.52% |
West Glamorgan League - Margam Park - Men | 5.6mi | 8 Jan | 46:57 | 57.99% |
2011 |
Distance | Date | Result | WAVA |
Lloyd Park Run | 5km | 31 Dec | 23:52 | 60.81% |
Ras y mast | 6.5mi | 27 Nov | 58:58 | 53.59% |
A Dam Good Race | 9.75km | 13 Nov | 50:53 | 57.89% |
West Glamorgan League - Fairwood Common, Gower | 9.9km | 6 Nov | 49:25 | 60.52% |
Cardiff Half Marathon | 13.1mi | 16 Oct | 1:40:48 | 65.31% |
Pembrokeshire Half Marathon | 13.1mi | 2 Oct | 1:42:58 | 63.94% |
Swansea Bay 10k | 10km | 25 Sep | 43:17 | 69.79% |
TROTS St Clears 10k | 10km | 28 Aug | 46:58 | 64.32% |
Ingli Runners 10k | 10km | 14 Aug | 45:47 | 65.98% |
Poppit Sands Series - Race 1 | 5km | 5 Jul | 23:15 | 62.43% |
Bwlchygroes 10k | 10km | 30 Jun | 53:15 | 56.73% |
Felinfach 6 | 6mi | 24 Jun | 41:32 | 70.23% |
TROTS Llys y Fran Dambusters Race | 5.5mi | 5 Jun | 46:25 | 56.86% |
Ras y Llychau | 5km | 20 May | 21:48 | 66.58% |
Sarn Helen Hill Race | 16.5mi | 15 May | 2:38:19 | 53.30% |
Jan Younger Memorial 10k | 10km | 8 May | 47:26 | 63.69% |
Cwrtnewydd 4 | 4mi | 2 May | 30:29 | 61.30% |
Newport Bay | 10km | 30 Apr | 47:52 | 63.11% |
Teifi 10 | 10mi | 24 Apr | 1:19:01 | 62.74% |
West Wales Tenovus 10k | 10km | 17 Apr | 49:27 | 61.09% |
Fishguard Sea Cadets 10k | 10km | 10 Apr | 46:40 | 64.73% |
Llanelli Waterside Half Marathon | 13.1mi | 6 Mar | 1:34:28 | 69.69% |
Ras Cors Caron/Tregaron Half Marathon | 13.1mi | 13 Feb | 1:38:24 | 66.34% |
Ras y mast | 6.5mi | 9 Jan | 58:07 | 53.95% |
Team Pursuits | 6.6mi | 2 Jan | 49:25 | 64.42% |
2010 |
Distance | Date | Result | WAVA |
Ras Sion Corn Llandysilio Santa Claus | 5km | 12 Dec | 19:14 | 74.87% |
Aberystwyth 10k | 10km | 5 Dec | 43:35 | 68.77% |
A Dam Good Race | 9.75km | 14 Nov | 50:34 | 57.79% |
West Glamorgan League - Fairwood Common, Gower | 9.9km | 7 Nov | 50:43 | 58.51% |
Cardiff Half Marathon | 12.98mi | 17 Oct | 1:36:37 | 66.95% |
Pembrokeshire Half Marathon | 13.1mi | 26 Sep | 1:37:54 | 66.68% |
Really Wild Race | 4.6mi | 5 Sep | 33:34 | 65.24% |
TROTS St Clears 10k | 10km | 29 Aug | 48:22 | 61.97% |
Ras Beca | 5mi | 28 Aug | 56:20 | 42.26% |
Ingli Runners 10k | 10km | 15 Aug | 45:39 | 65.66% |
Cardigan RC Mayors 10km | 10km | 14 Aug | 43:57 | 68.20% |
Ras Sant Antwn (Llansteffan) | 5mi | 6 Aug | 38:20 | 62.10% |
Poppit Sands Series - Race 3 | 3mi | 3 Aug | 24:10 | 57.54% |
Borth 10K | 10km | 1 Aug | 45:19 | 66.14% |
Tenby 10k | 10km | 25 Jul | 45:03 | 66.53% |
Poppit Sands Series - Race 2 | 3mi | 20 Jul | 21:30 | 64.68% |
Tayo 5K Multi-terrain Race | 5km | 18 Jul | 22:20 | 64.48% |
Preseli Bluestone Fell Race | 14mi | 17 Jul | 2:30:38 | 46.32% |
Crychan Forest fell Race | 8mi | 11 Jul | 1:24:00 | 46.23% |
Poppit Sands Series - Race 1 | 3mi | 6 Jul | 25:07 | 55.36% |
Silver Valley | 10km | 4 Jul | 50:36 | 59.24% |
Felinfach 6 | 6mi | 25 Jun | 41:08 | 70.36% |
Bwlchygroes 10k | 10.2km | 17 Jun | 51:43 | 59.12% |
TROTS Llys y Fran Dambusters Race | 5.5mi | 6 Jun | 43:55 | 59.62% |
Dinas Head 4.5 | 4.5mi | 31 May | 46:00 | 46.57% |
Emlyn Runners 10k | 10km | 23 May | 56:42 | 52.86% |
Ras y Llychau | 5km | 21 May | 23:08 | 62.25% |
Jan Younger Memorial 10k | 10km | 9 May | 46:03 | 65.09% |
Cwrtnewydd 4 | 4mi | 3 May | 30:24 | 60.99% |
Newport Bay | 10km | 1 May | 47:58 | 62.49% |
London Marathon | 26.2mi | 25 Apr | 4:10:58 | 54.11% |
Ras Y Maer 5km - Carmarthen | 5km | 5 Apr | 20:29 | 70.30% |
Teifi 10 | 10mi | 4 Apr | 1:10:35 | 69.67% |
Rhayader Round The Lakes 20 | 20mi | 20 Mar | 2:53:35 | 58.42% |
Llys y Fran YFC Time Trial | 9.75km | 14 Mar | 49:35 | 58.94% |
Llanelli Waterside Half Marathon | 13.1mi | 7 Mar | 1:34:45 | 68.91% |
Team Pursuits | 6.6mi | 28 Feb | 48:58 | 65.02% |
Ras Cors Caron/Tregaron Half Marathon | 13.1mi | 14 Feb | 1:38:47 | 65.55% |
West Glamorgan League - Gnoll Park - Men | 5mi | 7 Feb | 39:49 | 59.32% |
West Glamorgan League - Corus Lake | 5mi | 24 Jan | 35:10 | 67.16% |
2009 |
Distance | Date | Result | WAVA |
Trefach Boxing Day 7m | 7mi | 26 Dec | 58:20 | 57.79% |
Ras y mast | 6.5mi | 29 Nov | 1:02:50 | 49.51% |
A Dam Good Race | 9.75km | 8 Nov | 55:20 | 52.40% |
West Glamorgan League - Fairwood Common, Gower | 10km | 1 Nov | 57:02 | 52.15% |
West Glamorgan League - Ystradgynlais | 5.7mi | 4 Oct | 41:47 | 65.29% |
Pembrokeshire Half Marathon | 13.1mi | 27 Sep | 1:47:39 | 60.15% |
Tayo 5K Multi-terrain Race | 5km | 13 Sep | 22:10 | 64.46% |
Really Wild Race | 4.6mi | 3 Sep | 34:02 | 63.85% |
TROTS St Clears 10k | 10km | 30 Aug | 47:05 | 63.17% |
Poppit Sands | 5km | 14 Jul | 23:29 | 60.85% |
Felinfach 6 | 6mi | 26 Jun | 44:43 | 64.22% |
Bwlchygroes 10k | 10.2km | 18 Jun | 58:56 | 51.47% |
TROTS Llys y Fran Dambusters Race | 5.5mi | 7 Jun | 47:43 | 54.45% |
Ras y Llychau | 5km | 29 May | 25:06 | 56.93% |
Sarn Helen Hill Race | 16.5mi | 17 May | 3:03:51 | 45.12% |
Teifi 10 | 10mi | 12 Apr | 1:27:53 | 55.51% |
Llys y Fran YFC Time Trial | 10km | 5 Apr | 54:12 | 54.87% |
Llanelli Waterside Half Marathon | 13.1mi | 8 Mar | 1:52:53 | 57.36% |
2008 |
Distance | Date | Result | WAVA |
Ras Y Llychau | 5km | 30 May | 24:49 | 57.13% |
Bath Half | 13.1mi | 16 Mar | 2:13:11 | 48.22% |
Llanelli Waterside Half Marathon | 13.1mi | 2 Mar | 2:23:19 | 44.83% |
2007 |
Distance | Date | Result | WAVA |
Dale 10K | 10km | 30 Sep | 49:02 | 59.72% |
Ras y Llychau | 5km | 25 May | 20:49 | 67.59% |
Neyland Mayor's Race | 10km | 6 May | 45:01 | 65.05% |
Bath Half | 13.1mi | 25 Mar | 1:49:50 | 58.00% |
Llanelli Waterside Half Marathon | 13.1mi | 11 Mar | 1:52:23 | 56.71% |
2006 |
Distance | Date | Result | WAVA |
Pembrokeshire Half Marathon | 13.1mi | 24 Sep | 1:50:00 | 57.44% |
Neyland Mayor's Race | 10km | 7 May | 48:55 | 59.40% |
London Marathon | 26.2mi | 23 Apr | 5:16:26 | 41.48% |
Bath Half | 13.1mi | 19 Mar | 1:55:45 | 54.59% |
Llanelli Waterside Half Marathon | 13.1mi | 5 Mar | 1:59:30 | 52.87% |
2005 |
Distance | Date | Result | WAVA |
Trots St Clears 10k | 10km | 1 Nov | 49:51 | 57.85% |
Pembrokeshire Half Marathon | 13.1mi | 25 Sep | 1:50:00 | 56.99% |
Neyland Mayor's Race | 10km | 8 May | 51:32 | 55.96% |
Bath Half | 13.1mi | 20 Mar | 1:59:39 | 52.39% |
Ras Cors Caron/Tregaron Half Marathon | 13.1mi | 13 Feb | 1:59:29 | 52.04% |
2004 |
Distance | Date | Result | WAVA |
Bath Half | 13.1mi | 14 Mar | 1:39:51 | 62.28% |
2003 |
Distance | Date | Result | WAVA |
Ras y Llychau | 5km | 30 May | 22:02 | 61.95% |
Cwrtnewydd 4 | 4mi | 4 May | 31:53 | 55.14% |
Swim Totals
Bike Totals
Run Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2019 | 189 | 132 | 127 | 115 | 91 | 90 | 74 | 104 | 128 | 80 | 65 | 14 | 1208 |
2019 | 0 | 0 | 0 | 0 | 7 | 10 | 1 | 1 | 0 | 0 | 0 | 0 | 19 |
2018 | 0.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 |
2018 | 79 | 158 | 165 | 55 | 54 | 121 | 87 | 122 | 91 | 143 | 144 | 28 | 1247 |
2018 | 0 | 0 | 0 | 9 | 28 | 0 | 0 | 9 | 0 | 0 | 0 | 0 | 47 |
2017 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0.9 | 1.5 |
2017 | 79 | 77 | 79 | 81 | 99 | 108 | 90 | 85 | 111 | 101 | 131 | 98 | 1137 |
2017 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0.5 |
2016 | 102 | 44 | 77 | 72 | 20 | 52 | 66 | 61 | 0 | 0 | 45 | 70 | 608 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 4 |
2015 | 61 | 74 | 84 | 52 | 60 | 77 | 30 | 62 | 79 | 59 | 56 | 36 | 731 |
2015 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
2014 | 140 | 43 | 84 | 68 | 41 | 63 | 30 | 55 | 52 | 66 | 15 | 78 | 732 |
2014 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 4 | 0 | 0 | 0 | 0 | 8 |
2013 | 148 | 69 | 145 | 123 | 110 | 170 | 121 | 126 | 211 | 52 | 31 | 90 | 1395 |
2013 | 0 | 0 | 0 | 10 | 0 | 17 | 0 | 7 | 0 | 0 | 0 | 0 | 34 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0.5 |
2012 | 79 | 132 | 74 | 86 | 92 | 51 | 108 | 111 | 141 | 98 | 56 | 120 | 1146 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 11 | 0 | 0 | 0 | 0 | 11 |
2011 | 0 | 0 | 0 | 2 | 1.7 | 1 | 0.5 | 0.6 | 0.3 | 0 | 0 | 0 | 6.1 |
2011 | 80 | 108 | 54 | 90 | 54 | 67 | 36 | 122 | 154 | 130 | 45 | 71 | 1012 |
2011 | 0 | 0 | 0 | 0 | 21 | 34 | 36 | 39 | 28 | 0 | 0 | 0 | 157 |
2010 | 0.6 | 0.6 | 0 | 0 | 0 | 0 | 1.2 | 0.7 | 0 | 0 | 0 | 0 | 3.2 |
2010 | 132 | 166 | 179 | 100 | 61 | 131 | 108 | 141 | 138 | 47 | 113 | 192 | 1506 |
2010 | 2 | 0 | 0 | 0 | 0 | 12 | 21 | 20 | 0 | 25 | 18 | 0 | 97 |
2009 | 0 | 0 | 1.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.6 |
2009 | 25 | 67 | 58 | 31 | 49 | 96 | 94 | 105 | 95 | 129 | 71 | 78 | 896 |
2009 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 23 | 8 | 0 | 0 | 0 | 43 |
2008 | 13 | 0 | 37 | 7 | 11 | 5 | 0 | 14 | 24 | 0 | 5 | 0 | 116 |
2007 | 0 | 32 | 45 | 65 | 81 | 27 | 0 | 29 | 22 | 7 | 11 | 0 | 318 |
2006 | 0 | 0 | 13 | 0 | 12 | 6 | 0 | 0 | 13 | 0 | 0 | 0 | 44 |
Mon 11th Nov
Nov 11
|
Tue 12th Nov
Nov 12
|
Wed 13th Nov
Nov 13
|
Thu 14th Nov
Nov 14
|
Fri 15th Nov
Nov 15
|
Sat 16th Nov
Nov 16
|
Sun 17th Nov
Nov 17
|
3.9mi,
49:36
Running - General |
-
|
3.8mi,
53:37
Running - General |
-
|
-
|
-
|
1.8mi,
38:29
Cross-Training - Walking
10mi,
1:26:22
Running - General |
Mon 18th Nov
Nov 18
|
Tue 19th Nov
Nov 19
|
Wed 20th Nov
Nov 20
|
Thu 21st Nov
Nov 21
|
Fri 22nd Nov
Nov 22
|
Sat 23rd Nov
Nov 23
|
Sun 24th Nov
Nov 24
|
4.1mi,
55:08
Running - General |
3.2mi,
42:45
Running - General |
5.5mi,
57:15
Running - General |
-
|
-
|
1.8mi,
32:17
Cross-Training - Walking
2.9mi,
22:30
Running - General |
-
|
Mon 25th Nov
Nov 25
|
Tue 26th Nov
Nov 26
|
Wed 27th Nov
Nov 27
|
Thu 28th Nov
Nov 28
|
Fri 29th Nov
Nov 29
|
Sat 30th Nov
Nov 30
|
Sun 1st Dec
Dec 1
|
4.4mi,
50:36
Running - General |
5.4mi,
44:21
Running - General |
0.6mi,
24:05
Cross-Training - Walking |
-
|
1.9mi,
43:42
Cross-Training - Walking |
1.8mi,
42:01
Cross-Training - Walking
3.1mi,
23:22
Running - General
1.1mi,
10:44
Running - General |
3.6mi,
1:19:11
Cross-Training - Walking |
Mon 2nd Dec
Dec 2
|
Tue 3rd Dec
Dec 3
|
Wed 4th Dec
Dec 4
|
Thu 5th Dec
Dec 5
|
Fri 6th Dec
Dec 6
|
Sat 7th Dec
Dec 7
|
Sun 8th Dec
Dec 8
|
-
|
5.2mi,
50:06
Running - General |
5.6mi,
57:41
Running - General |
-
|
-
|
2.8mi,
22:14
Running - General |
-
|