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M55

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Races
31
Miles
11742
Miles
0
Miles
1583
Miles
2820
WAVA
64.02%
Mile
6:31
5k
29:11
10k
44:06
10M
1:15:33
Half
1:37:58
20M
2:49:34
Mara
3:48:21

About Me
I started running in August 2006 with the aim of losing weight and increasing my general health and well-being. For most of my 50+ years I've been stunningly slothful, but despite this unpromising background surprised myself (and my family, I suspect) by making progress. After nearly a year of regular running both outdoors and in (the treadmill may not be the best, but it's better than nothing and fits around family and work commitments) I entered my first road race. I've now run distances from 10k to full marathon, and plan to keep on track and stay injury-free this year and next, and the year after, and the year after that, and... Show More...

About Me

I started running in August 2006 with the aim of losing weight and increasing my general health and well-being. For most of my 50+ years I've been stunningly slothful, but despite this unpromising background surprised myself (and my family, I suspect) by making progress. After nearly a year of regular running both outdoors and in (the treadmill may not be the best, but it's better than nothing and fits around family and work commitments) I entered my first road race. I've now run distances from 10k to full marathon, and plan to keep on track and stay injury-free this year and next, and the year after, and the year after that, and...

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Recent Training
30th Sep	Exercise Bike	0.8mi	7:55
30th Sep	Strength	0mi	38:39
30th Sep	Elliptical	0mi	16:01
29th Sep	Strength	0mi	15:40
29th Sep	Exercise Bike	0mi	40:11

12 Month Benchmarks	Run	Bike
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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2011	2012	2014	2015	2016	2023	PB	WB
1mi	1		6:31 62.45								6:31 6:31/mi	62.45
5km	1									29:11 53.46	29:11 9:24/mi	53.46
4.3mi	1				34:17 57.62						34:17 7:58/mi	57.62
10km	16	45:32 61.12	44:06 63.61	44:10 64.02			57:52 50.91	53:34 55.46	50:45 59.04	1:00:25 52.74	44:06 7:06/mi	64.02
10mi	1		1:15:33 60.81								1:15:33 7:33/mi	60.81
13.1mi	7	1:43:04 58.93	1:40:00 61.24	1:37:58 63.03	1:52:55 55.60	1:49:31 57.82			1:54:09 57.42		1:37:58 7:29/mi	63.03
20mi	2		2:56:47 54.47	2:49:34 57.26							2:49:34 8:29/mi	57.26
26.2mi	2		4:13:49 50.59	3:48:21 56.70							3:48:21 8:43/mi	56.70

2023		Result	WAVA	Distance
3 Sep	Cardiff 10k SB	1:00:25	52.74	10km
30 Apr	Cardiff Race for Victory 5k PB	29:11	53.46	5km
2016		Result	WAVA	Distance
19 Jun	Caerphilly 10k SB	50:45	59.04	10km
26 Mar	IAAF World Half Marathon Championships SB	1:54:09	57.42	13.1mi
2015		Result	WAVA	Distance
6 Sep	Cardiff 10K SB	53:34	55.46	10km
21 Jun	Caerphilly 10k	54:22	54.65	10km
2014		Result	WAVA	Distance
22 Jun	Caerphilly 10k SB	57:52	50.91	10km
2012		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon SB	1:49:31	57.82	13.1mi
2011		Result	WAVA	Distance
16 Oct	Cardiff Half Marathon SB	1:52:55	55.60	13.1mi
29 Aug	Helmdon Hurler PB	34:17	57.62	4.3mi
2009		Result	WAVA	Distance
13 Dec	Merthyr Mawr Christmas Pudding Race	53:03	53.30	10km
18 Oct	Cardiff Half Marathon PB	1:37:58	63.03	13.1mi
27 Sep	Swansea Bay 10K	45:14	62.52	10km
6 Sep	Cardiff 10K SB	44:10	64.02	10km
31 Aug	Machen Mountain (BM) 6 Miles/1450 Feet	1:01:58	45.63	10km
26 Apr	Shakespeare Marathon PB	3:48:21	56.70	26.2mi
22 Mar	San Domenico 20 PB	2:49:34	57.26	20mi
2008		Result	WAVA	Distance
14 Dec	Merthyr Mawr Christmas Pudding Race	56:09	49.96	10km
19 Oct	Cardiff Half Marathon SB	1:40:00	61.24	13.1mi
21 Sep	Swansea Bay 10K	44:26	63.13	10km
5 Sep	Welsh Fetch Mile Challenge PB	6:31	62.45	1mi
27 Jul	BUPA Great Wales Run PB	44:06	63.61	10km
25 May	Magic Roundabout 10k	58:33	47.91	10km
27 Apr	Shakespeare Marathon SB	4:13:49	50.59	26.2mi
9 Mar	San Domenico 20 SB	2:56:47	54.47	20mi
9 Feb	Cardiff Valentines 10K Love Run	46:34	60.24	10km
3 Feb	Pontypridd Reverse 10 PB	1:15:33	60.81	10mi
2007		Result	WAVA	Distance
28 Oct	Tour of Torfaen SB	1:43:04	58.93	13.1mi
14 Oct	Cardiff Half Marathon	1:44:09	58.32	13.1mi
9 Sep	Cardiff 10K SB	45:32	61.12	10km
29 Jul	Great Wales Run	48:25	57.48	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	17	15	0	6	3	0	67	12	60	0	0	0	181
2023	10	7	23	24	54	53	35	56	34	0	0	0	297
2023	1	0	0	2	0	0	16	8	22	0	0	0	49
2022	27	31	25	46	13	21	60	15	8	6	0	4	256
2022	2	0	0	0	0	26	51	33	7	44	45	6	213
2022	9	20	9	4	10	7	0	2	9	0	2	6	78
2021	0	0	49	11	5	28	73	28	27	13	7	12	253
2021	0	0	0	0	0	0	0	0	0	0	0	0.5	0.5
2021	0	0	0	0	0	0	0	0	0	0	13	7	20
2020	0	5	45	48	120	83	75	85	24	9	5	0	500
2020	21	6	2	6	0	4	7	12	5	1	0	0	64
2020	0	0	0	0	0	0	0	0	0	1	0	0	1
2019	13	6	15	38	9	0	34	26	7	0	0	3	150
2019	26	0	2	13	15	36	2	6	0	15	3	3	120
2019	0	0	0	0	0	0	5	49	0	0	0	0	54
2018	18	12	46	17	6	24	66	40	0	0	0	0	229
2018	58	6	0	10	14	17	3	0	0	0	0	7	115
2017	5	0	9	30	19	13	37	32	5	6	14	0	170
2017	105	88	47	38	59	45	41	3	18	61	47	38	591
2016	16	40	30	21	42	36	15	67	0	0	0	11	278
2016	132	126	143	151	113	132	116	103	104	37	90	71	1319
2015	6	20	0	23	25	42	21	24	24	67	10	0	262
2015	71	53	54	63	79	68	59	67	53	50	64	80	761
2014	10	4	33	33	8	13	23	20	13	15	11	5	186
2014	27	8	25	43	62	50	66	91	5	4	3	18	400
2013	16	0	16	0	11	25	21	23	29	16	7	6	169
2013	96	89	97	93	30	19	15	0	43	34	41	42	599
2012	0	0	0	0	0	0	4	56	23	15	26	6	127
2012	152	115	110	123	132	107	124	90	133	110	87	93	1375
2012	19	0	28	36	0	0	0	0	0	0	0	0	83
2011	0	0	0	0	0	0	0	5	0	0	0	0	5
2011	17	7	58	48	38	49	29	52	115	113	81	112	719
2011	58	32	40	171	42	203	208	61	63	0	30	0	906
2010	0	6	0	0	0	0	0	4	0	0	10	16	36
2010	26	106	113	116	105	104	85	6	27	59	75	75	898
2010	0	0	0	31	0	0	87	98	28	30	16	0	291
2009	164	164	200	143	163	134	154	165	138	169	160	167	1919
2009	0	0	0	0	0	0	0	15	0	0	0	0	15
2008	0	4	0	0	0	0	0	9	0	0	0	0	13
2008	132	161	197	121	119	158	148	159	135	127	124	154	1736
2008	0	0	7	0	58	40	0	0	0	0	0	0	105
2007	0	0	0	0	0	0	0	0	0	4	0	0	4
2007	0	0	0	0	0	0	0	30	163	142	133	127	595

Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10
0mi, 3:28 Cross - Strength 11.2mi, 45:01 Bike - Exercise Bike	5.2mi, 57:12 Run - General	9.8mi, 40:49 Bike - Exercise Bike	-	5.1mi, 58:18 Run - General	-	7.3mi, 3:07:00 Walk - General 0.9mi, 22:20 Walk - General
Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17
5.2mi, 2:42:46 Walk - General	-	8mi, 4:19:29 Walk - General	7.6mi, 3:31:13 Walk - General	3.8mi, 2:15:21 Walk - General	-	5mi, 2:00:51 Walk - General
Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24
7.8mi, 3:18:07 Walk - General	-	7.9mi, 4:01:11 Walk - General	1.3mi, 28:18 Walk - General 5.2mi, 2:22:04 Walk - General	-	-	2.8mi, 30:05 Run - General
Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30	Sun 1st Oct Oct 1
3.2mi, 36:25 Run - General	0mi, 41:06 Cross - Strength	4.1mi, 45:31 Run - General	3.2mi, 36:00 Run - General	0mi, 15:40 Cross - Strength 0mi, 40:11 Bike - Exercise Bike	0.8mi, 7:55 Bike - Exercise Bike 0mi, 38:39 Cross - Strength 0mi, 16:01 Cross - Elliptical	-

LateStart M55

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M55