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Shadow F55

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Race Times

All Races

Mileage

Training

Blog

100 Marathon Club, Cybi Striders

Races
356
Miles
12968
Miles
16
Miles
3570
WAVA
80.70%
Mile
7:08
5k
21:55
5M
38:27
10k
46:14
10M
1:18:14
Half
1:45:50
20M
2:56:50
Mara
3:58:17

Race Standard

Wahoo (68)

Planned Races
6th Mar 21	Rhayader Round the Lakes 30km
25th Apr 21	Blackpool Festival of Running 2021
30th May 21	Rock ‘n’ Roll Liverpool Marathon
16th Jun 21	Deiniolen 10k
4th Jul 21	Fairy Freckled Cow 11K Race
7th Aug 21	Cybi Coastal Marathon
27th Sep 21	Conwy Marathon
30th Oct 21	Snowdonia Marathon

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2020 Targets

RUN
1250

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	71	69	98	96	120	87	115	124	73	0	0	0	854
2020	0	0	0	83	55	57	15	9	17	0	0	0	236
2019	0	0	0	0	0	1.5	0	0	0	0	0	0	1.5
2019	54	60	53	17	27	44	35	71	70	85	78	44	638
2019	0	0	0	0	90	13	0	0	0	0	0	0	103
2018	111	39	37	37	11	25	43	49	61	91	12	26	541
2018	0	26	13	17	0	41	10	0	0	0	0	0	107
2017	116	86	78	103	63	77	25	80	95	95	100	66	984
2017	0	0	0	0	6	0	39	13	0	13	13	13	97
2016	133	97	115	101	104	101	102	60	90	65	68	104	1139
2016	0	0	0	0	0	0	0	13	46	13	0	8	80
2015	0	0	0	0	0	0	0	0	0	0.3	0	0	0.3
2015	92	96	118	73	101	64	66	97	84	105	86	90	1071
2015	58	0	0	32	0	0	0	0	26	25	0	0	141
2014	0	0	0	0.4	0	0	0	0	0	0	0	0	0.4
2014	83	118	153	18	96	64	79	108	101	83	68	79	1050
2014	100	46	19	86	13	0	79	7	52	7	0	0	408
2013	0	0.5	0.4	0.3	0	0	0.5	0	0	0	0	0	1.7
2013	74	53	112	110	102	97	76	100	95	70	6	11	906
2013	0	88	83	21	26	35	52	13	101	60	165	159	803
2012	0.6	0	0.8	0.1	0	1	1.7	1.2	0	0	0	0	5.3
2012	125	101	104	136	106	107	89	129	136	116	80	99	1327
2012	46	109	66	19	41	59	30	49	46	13	0	31	509
2011	0	0	0.5	0.5	1	0	0	0	1.2	1.6	1.1	0	5.9
2011	112	89	100	97	106	125	139	122	117	124	109	111	1350
2011	46	84	28	86	42	30	28	105	83	72	65	72	740
2010	0	0	0	0	0	0	0	0	0	0	0.5	0	0.5
2010	100	86	121	100	125	88	88	131	77	91	92	71	1169
2010	0	0	0	0	0	44	110	27	92	35	39	0	346
2009	100	103	112	101	102	94	79	81	102	79	60	24	1038
2008	15	15	5	25	29	60	75	86	82	92	81	88	653
2007	0	0	0	0	0	0	0	0	79	91	53	25	248

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	Sun 6th Sep Sep 6
-	3.8mi, 36:42 Running - General 8.7mi, 44:21 Cycling - General 2.7mi, 50:18 Cross-Training - Walking	5mi, 46:03 Running - General	4.5mi, 44:43 Running - General 2mi, 55:13 Cross-Training - Walking	10.7mi, 4:23:23 Cross-Training - Walking	5mi, 48:39 Running - General 2.6mi, 47:27 Cross-Training - Walking 1.9mi, 50:06 Cross-Training - Walking	6.6mi, 1:06:29 Running - General 2.5mi, 1:25:53 Cross-Training - Walking
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	Sun 13th Sep Sep 13
2.1mi, 1:23:27 Cross-Training - Walking 3.3mi, 1:43:16 Cross-Training - Walking	3.3mi, 33:13 Running - General 3mi, 53:31 Cross-Training - Walking 5.8mi, 1:46:32 Cross-Training - Walking	2.1mi, 1:08:43 Cross-Training - Walking 5mi, 49:09 Running - General	1.6mi, 26:17 Cross-Training - Walking	1mi, 11:21 Running - General	4.1mi, 2:13:57 Cross-Training - Walking	3.1mi, 30:19 Running - General 4.2mi, 1:29:06 Cross-Training - Walking
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	Sun 20th Sep Sep 20
6mi, 2:12:46 Cross-Training - Walking	1.1mi, 10:29 Running - General	2.7mi, 47:28 Cross-Training - Walking	3.3mi, 31:05 Running - General 2.7mi, 45:56 Cross-Training - Walking	5mi, 47:12 Running - General	2.2mi, 1:03:21 Cross-Training - Walking	8mi, 1:24:12 Running - General
Mon 21st Sep Sep 21	Tue 22nd Sep Sep 22	Wed 23rd Sep Sep 23	Thu 24th Sep Sep 24	Fri 25th Sep Sep 25	Sat 26th Sep Sep 26	Sun 27th Sep Sep 27
1.5mi, 25:15 Cross-Training - Walking	2.9mi, 56:19 Cross-Training - Walking 8.6mi, 39:04 Cycling - General	4.8mi, 42:44 Running - General 1.9mi, 44:58 Cross-Training - Walking	-	2.2mi, 1:32:44 Cross-Training - Walking 3mi, 51:15 Cross-Training - Walking	3.3mi, 54:16 Cross-Training - Walking 5.1mi, 45:17 Running - General	4.8mi, 48:03 Running - General 3.9mi, 40:11 Running - General

Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	2	7:08 7:08/mi	67.28				7:08 67.28					15:00 33.64
1.5mi	1	17:16 11:31/mi	44.54						17:16 44.54
2mi	2	18:00 9:00/mi	58.42								18:00 58.42
2.2mi	1	54:21 24:29/mi	22.04										54:21 22.04
3mi	4	23:38 7:53/mi	66.78							23:38 66.78
5km	47	21:55 7:03/mi	76.13		23:38 65.94		21:55 72.34	23:20 68.60	22:55 70.57	23:30 69.56	22:19 74.04	22:37 73.86	23:35 71.62	22:55 75.97	23:10 76.13	24:23 73.28	26:22 67.04	27:38 64.72	28:01 65.02	26:50 68.25
3.5mi	1	30:19 8:40/mi	62.07									30:19 62.07
4mi	2	32:10 8:03/mi	66.86									32:10 66.86	32:32 66.84
4.5mi	4	39:27 8:46/mi	61.41							39:27 61.41
5mi	1	43:36 8:44/mi	69.55																	43:36 69.55
5mi	19	38:27 7:41/mi	75.07					40:39 64.76	43:49 60.74	41:51 64.32	38:45 70.27	41:29 66.40	40:13 69.31	40:15 70.80	38:27 75.07	39:18 74.42				41:01 74.08
5.1mi	1	40:43 7:59/mi	69.00									40:43 69.00
5.4mi	7	43:36 8:04/mi	68.23									43:36 68.23
8.8km	1	39:07 7:09/mi	80.70												39:07 80.70
9.1km	2	44:29 7:54/mi	72.67									45:16 69.42		44:29 72.67
5.7mi	2	44:55 7:53/mi	71.70										44:55 71.70
5.8mi	2	1:23:09 14:28/mi	41.60														1:24:54 40.22	1:23:09 41.60
5.9mi	1	46:35 7:54/mi	71.56									46:35 71.56
6.1mi	1	48:46 8:00/mi	69.83								48:46 69.83
10km	65	46:14 7:26/mi	78.18	48:48 65.89		51:27 63.06	48:17 67.85	50:16 65.86	50:18 66.56	51:49 65.37	48:11 71.13	49:10 70.55	49:21 71.14	49:13 73.44	46:14 78.18	48:26 75.61	55:10 66.89	54:35 68.48	55:51 67.81	59:27 64.55
11km	6	57:58 8:29/mi	65.37				57:58 62.17		1:00:48 60.57	1:02:05 60.02	1:03:25 59.45	58:22 65.37	1:07:37 57.11
7.1mi	1	1:13:10 10:18/mi	55.08										1:13:10 55.08
12.5km	5	1:06:25 8:33/mi	61.95				1:06:25 61.94	1:11:10 58.42	1:14:25 56.50		1:09:40 61.78		1:11:10 61.95
8.3mi	1	1:18:38 9:28/mi	57.80							1:18:38 57.80
15km	2	1:20:24 8:38/mi	64.95							1:30:24 57.08	1:20:24 64.95
9.5mi	4	1:27:18 9:11/mi	63.45										2:23:42 37.95	1:27:18 63.45	2:03:09 45.56	2:06:05 45.09
10mi	18	1:18:14 7:49/mi	75.68		1:20:50 65.10				1:25:03 64.45	1:32:00 60.28	1:28:20 63.54	1:19:52 71.12	1:21:06 70.90	1:24:55 68.55	1:18:14 75.68	1:23:10 72.12	1:28:02 68.67			1:37:44 64.34
11mi	11	1:55:58 10:33/mi	50.37			1:55:58 50.37	2:08:00 46.09	2:04:27 47.91		2:06:27 48.25
13.1mi	47	1:45:50 8:05/mi	73.48			1:45:50 66.29	1:49:35 64.66	1:57:17 61.06	1:47:50 67.16	1:57:32 62.34	1:49:53 67.48	1:50:32 67.89	1:50:46 68.58	1:49:06 70.49	1:47:23 73.05	1:48:10 73.48	2:28:39 54.43	2:08:59 62.73	2:03:01 66.64	2:07:37 65.10
14mi	12	2:04:38 8:54/mi	69.38					2:20:09 54.60	2:23:37 53.89	2:24:31 54.19	2:19:03 56.99	2:31:40 52.88	2:18:47 58.50	2:17:59 59.56		2:48:21 50.06	2:49:15 50.43	2:04:38 69.38	2:22:32 61.47
14.8mi	2	2:16:09 9:14/mi	58.60			2:32:47 51.71	2:16:09 58.60
18mi	1	3:18:13 11:01/mi	49.73				3:18:13 49.73
30km	1	3:03:00 9:49/mi	63.38												3:03:00 63.38
20mi	8	2:56:50 8:51/mi	71.32						3:14:38 57.54	3:14:27 58.29	3:14:18 59.05	3:06:38 62.23		3:12:18 61.92	2:59:56 69.16	2:56:50 71.32	3:25:28 60.24
26.2mi	63	3:58:17 9:06/mi	71.18				4:00:40 61.01	4:20:38 57.63	4:24:00 56.89	4:26:32 57.05	4:06:46 62.39	3:58:47 65.29	4:18:59 60.97	3:59:09 66.88	3:58:17 71.18	4:14:17 67.62	4:47:59 60.55	5:35:14 50.33	5:43:05 49.86

2020	Distance	Date	Result	WAVA
North Wales Virtual 5 mile championships	5mi	29 Aug	41:01	74.08%
Deiniolen Virtual 10k	10km	20 Jun	59:27	64.55%
Newborough Forest parkrun	5km	14 Mar	26:50	68.25%
Anglesey half marathon	13.1mi	1 Mar	2:20:05	59.31%
Rhyl 10 Mile	10mi	22 Feb	1:37:44	64.34%
Essar Four Villages Half Marathon	13.1mi	19 Jan	2:07:37	65.10%
Border League Abergele	4.99mi	12 Jan	43:36	69.55%
Conwy parkrun	5km	4 Jan	27:11	67.37%
Llyn Llydaw	5.7mi	1 Jan	1:21:45	43.06%
2019	Distance	Date	Result	WAVA
Nant y Pandy parkrun	5km	14 Dec	28:10	65.02%
Penmaenmawr Fell Race	11mi	16 Nov	2:25:00	47.07%
Trail Betws Half Marathon	13.1mi	9 Nov	2:59:00	45.80%
Snowdonia Marathon	26.2mi	26 Oct	5:43:05	49.86%
Petzl Night Trail Wales	14mi	12 Oct	2:22:32	61.47%
Bangor Half Marathon	13.1mi	6 Oct	2:15:58	60.30%
Trailffest Half Marathon	13.1mi	21 Sep	3:13:00	42.48%
Beaumaris Coast to Castle Half Marathon	13.1mi	8 Sep	2:23:02	57.32%
Nant y Pandy parkrun	5km	7 Sep	28:02	64.55%
Gladstone 9	9mi	31 Aug	2:39:12	35.02%
Race the Train	14mi	17 Aug	2:50:22	51.43%
Newborough Forest parkrun	5km	10 Aug	28:23	63.76%
North Wales Half Marathon	13.1mi	4 Aug	2:28:56	55.05%
Nant y Pandy parkrun	5km	11 May	29:26	61.48%
Nant y Pandy parkrun	5km	9 Mar	28:01	64.59%
Anglesey Half Marathon	13.1mi	3 Mar	2:03:01	66.64%
Nick Beer 10k	10km	10 Feb	57:42	65.63%
Twin Piers 10K	10km	19 Jan	55:51	67.81%
Nant y Pandy parkrun	5km	5 Jan	28:18	63.94%
2018	Distance	Date	Result	WAVA
Snowdonia Marathon	26.2mi	27 Oct	5:35:14	50.33%
Petzl Night Trail Wales	14mi	13 Oct	2:04:38	69.38%
Bangor Half Marathon	13.1mi	6 Oct	2:13:05	60.80%
Nant Y Pandy Parkrun	5km	29 Sep	27:42	64.56%
Nant Y Pandy Parkrun	5km	22 Sep	27:38	64.72%
Nant Y Pandy Parkrun	5km	8 Sep	28:42	62.31%
Nant Y Pandy Parkrun	5km	1 Sep	28:02	63.79%
Aber Dash	4.5mi	3 Apr	52:09	51.12%
Anglesey Half Marathon	13.1mi	4 Mar	2:08:59	62.73%
Nick Beer 10k	10km	11 Feb	54:35	68.48%
CTS Coastal Marathon - Anglesey	26.2mi	13 Jan	6:21:32	44.22%
Llyn Llydaw	5.75mi	1 Jan	1:23:09	41.60%
2017	Distance	Date	Result	WAVA
Sunrise to Sunset Half Marathon	13.1mi	27 Dec	2:28:39	54.43%
Penmaenmawr Fell Race	11mi	18 Nov	2:21:43	46.93%
Sunset to Sunrise	26.2mi	11 Nov	5:19:17	52.13%
Snowdonia Marathon	26.2mi	28 Oct	5:18:03	52.33%
MBNA Chester Marathon	26.2mi	8 Oct	4:53:42	56.67%
Hull Marathon	26.2mi	24 Sep	5:01:37	55.18%
Colour Run Llandudno	5km	10 Sep	26:22	67.04%
Wolverhampton Marathon	26.2mi	3 Sep	4:48:48	57.63%
Tywyn Race The Train Rotary Challenge	14mi	19 Aug	2:49:15	50.43%
Trail Marathon Wales	13.1mi	17 Jun	2:54:12	46.23%
Snowdon Twilight Race	5mi	9 Jun	1:25:12	34.34%
Rhos Tryfan	10km	3 May	55:10	66.89%
Penrhyn parkrun	5km	29 Apr	26:23	67.00%
London Marathon	26.2mi	23 Apr	4:47:59	60.55%
Rhayader Round the Lakes 20	20mi	4 Mar	3:25:28	60.24%
Rhyl 10 mile	10mi	25 Feb	1:28:02	68.67%
Buff Winter Trail Half	13.1mi	21 Jan	2:30:30	53.07%
Llyn Llydaw	5.75mi	1 Jan	1:24:54	40.22%
2016	Distance	Date	Result	WAVA
Sunrise to Sunset Marathon	26.2mi	27 Dec	4:56:28	56.14%
Border League Birkenhead Park	5.4mi	4 Dec	44:59	69.37%
Penmaenmawr Fell Race	10mi	19 Nov	2:11:18	45.46%
Borders League Chester	5mi	6 Nov	43:18	66.73%
Penrhyn parkrun	5km	5 Nov	27:46	62.93%
Petzl Night Trail Wales	14mi	8 Oct	2:48:21	50.06%
MBNA Chester Marathon	26.2mi	2 Oct	4:37:54	61.88%
Hull Marathon	26.2mi	18 Sep	4:31:55	63.24%
Wolverhampton Marathon	26.2mi	4 Sep	4:45:07	60.31%
North Wales Half Marathon	13.1mi	30 Jul	2:10:56	60.70%
International Snowdon Race	9.5mi	16 Jul	2:06:05	45.09%
Potteries Marathon	26.2mi	3 Jul	4:47:00	59.92%
Felinheli 10k	10km	29 Jun	50:47	72.11%
Snowdon Twilight Race	5mi	24 Jun	1:17:23	37.79%
Trail Marathon Wales	26.2mi	18 Jun	5:37:40	50.93%
Deiniolen 10K	10km	15 Jun	54:24	67.32%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	29 May	4:26:36	64.50%
Rhos tryfan 10k	10km	4 May	50:34	72.42%
London Marathon	26.2mi	24 Apr	4:14:46	67.50%
Wilmslow Half Marathon	13.1mi	3 Apr	1:48:10	73.48%
Trimpell 20	20mi	20 Mar	2:56:50	71.32%
Penrhyn parkrun	5km	12 Mar	24:23	73.28%
Wrexham Marathon	26.2mi	6 Mar	4:14:17	67.62%
Rhyl 10 mile	10mi	21 Feb	1:23:10	72.12%
Nick Beer 10k	10km	7 Feb	52:38	69.58%
Holly Winter Challenge Marathon	26.2mi	30 Jan	4:57:47	57.75%
Border League Abergele	5mi	24 Jan	39:18	74.42%
Twin Piers 10k	10km	23 Jan	48:26	75.61%
Llyn Llydaw	5.5mi	1 Jan	1:16:31	42.04%
2015	Distance	Date	Result	WAVA
Border League - Caernarfon	10km	6 Dec	50:15	71.93%
Penmaenmawr Fell Race	10mi	21 Nov	2:16:00	43.53%
Penrhyn parkrun	5km	14 Nov	27:27	64.25%
Border League Birkenhead Park	5.4mi	8 Nov	42:17	73.73%
Penrhyn parkrun	5km	7 Nov	24:16	72.68%
Snowdonia Marathon	26.2mi	24 Oct	4:42:14	60.10%
Border League - Capenhurst (Ellesmere Port)	5mi	11 Oct	38:27	75.07%
4 Lakes race / ras 4 llyn	30km	4 Oct	3:03:00	63.38%
Robin Hood Marathon	26.2mi	27 Sep	4:21:53	64.77%
Penrhyn parkrun	5km	19 Sep	23:31	74.99%
Lake Vyrnwy Half Marathon	13.1mi	13 Sep	1:47:46	72.79%
Penrhyn parkrun	5km	12 Sep	24:04	73.28%
Penrhyn parkrun	5km	8 Aug	24:02	73.38%
SCOTT Snowdonia Trail Half marathon	13.1mi	26 Jul	3:20:09	39.19%
International Snowdon Race	9.5mi	18 Jul	2:03:09	45.56%
Felinheli 10k	10km	1 Jul	50:44	71.25%
Deiniolen 10k	10km	17 Jun	51:28	70.23%
Kent Roadrunner Marathon	26.2mi	30 May	4:28:09	63.25%
Chester Half Marathon	13.1mi	17 May	1:47:23	73.05%
Penrhyn parkrun	5km	9 May	24:24	72.28%
Rhostryfan 10k	10km	6 May	50:10	72.05%
London Marathon	26.2mi	26 Apr	3:58:17	71.18%
Foel Lus	3.75mi	14 Apr	37:00	57.53%
Moel Tryfan	3mi	31 Mar	30:28	55.89%
Penrhyn parkrun	5km	28 Mar	24:03	73.33%
Trimpell 20	20mi	22 Mar	2:59:56	69.16%
Bwlch Maesgwn 10k	10km	15 Mar	1:05:05	55.54%
Border League - Prestatyn	8.8km	8 Mar	39:07	80.70%
Rhyl 10 mile	10mi	22 Feb	1:18:14	75.68%
Penrhyn parkrun	5km	14 Feb	23:10	76.13%
Nick Beer 10k	10km	8 Feb	47:41	75.80%
Twin Piers 10k	10km	17 Jan	46:14	78.18%
Border League Birkenhead Park	5.4mi	11 Jan	42:18	73.70%
Penrhyn parkrun	5km	3 Jan	24:25	72.23%
Llyn Llydaw	5.5mi	1 Jan	1:12:08	44.02%
2014	Distance	Date	Result	WAVA
Roundshaw Downs parkrun	5km	20 Dec	26:10	67.40%
Border League Tattenhall	10km	7 Dec	49:13	73.44%
Penrhyn parkrun	5km	6 Dec	24:38	70.68%
Border League - Christleton (Chester Tri)	9.06km	9 Nov	44:29	72.67%
Snowdonia Marathon	26.2mi	25 Oct	4:42:40	56.59%
MBNA Chester Marathon	26.2mi	5 Oct	3:59:09	66.88%
Lake Vyrnwy Half Marathon	13.1mi	14 Sep	1:49:06	70.49%
Race the Train	14mi	16 Aug	2:17:59	59.56%
North Wales Half Marathon	13.1mi	3 Aug	2:03:34	62.67%
Holyhead Breakwater Race	5mi	27 Jul	40:15	70.80%
International Snowdon Race	9.5mi	19 Jul	1:27:18	63.45%
Trionium Midsummer Munro	13.1mi	21 Jun	3:14:10	39.88%
Plas Menai 5k	5km	29 May	22:55	75.97%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	25 May	4:21:39	61.13%
Chester half marathon	13.1mi	18 May	1:59:34	64.32%
Excalibur Marathon	26.2mi	10 May	7:58:00	33.46%
Border League - Deeside	4.4mi	23 Mar	33:32	74.01%
Bwlch Maesgwn 10k	10km	16 Mar	1:11:41	49.78%
Rhayader Round the Lakes 20	20mi	8 Mar	3:12:18	61.92%
Border League Birkenhead Park	5.4mi	2 Mar	42:21	72.67%
Rhyl 10 Mile Race	10mi	23 Feb	1:24:55	68.55%
Nick Beer 10km Memorial Race	10km	9 Feb	51:47	68.63%
CTS Endurancelife Half-Marathon	13.1mi	18 Jan	3:33:00	36.11%
Twin Piers 10k	10km	11 Jan	51:29	69.03%
Llyn Llydaw	5.5mi	1 Jan	1:17:37	39.97%
2013	Distance	Date	Result	WAVA
Roundshaw Downs parkrun	5km	21 Dec	31:35	54.08%
MBNA Chester Marathon	26.2mi	6 Oct	4:27:07	59.11%
Lake Vyrnwy Half Marathon	13.1mi	15 Sep	1:50:46	68.58%
Ras Fawr Llanddoged	12.5km	8 Sep	1:11:10	61.95%
Wolverhampton Marathon	26.2mi	1 Sep	4:20:43	60.56%
Ellesmere 10k	10km	25 Aug	49:21	71.14%
Race the Train	14mi	17 Aug	2:18:47	58.50%
Plas Menai - Caernarfon 5k	5km	14 Aug	23:35	71.62%
Great Warford 10	10mi	11 Aug	1:21:06	70.90%
North Wales Half Marathon	13.1mi	4 Aug	2:05:25	60.57%
Holyhead Breakwater Race	5mi	28 Jul	40:13	69.31%
International Snowdon Race	9.5mi	20 Jul	2:23:42	37.95%
LLanfairpwll 5k	5km	10 Jul	25:07	67.24%
The Fairy Freckled Cow Trail Race	11km	7 Jul	1:07:37	57.11%
Faenol 10k	10km	3 Jul	50:38	69.34%
Trail Marathon Wales	26.2mi	22 Jun	6:18:58	41.67%
Deiniolen 10k road race	10km	19 Jun	53:28	65.66%
South Downs Marathon	26.2mi	8 Jun	5:08:20	51.21%
Race for life Caernarfon	5km	2 Jun	31:24	53.79%
Abersoch 10k	10km	1 Jun	52:08	67.34%
Brathay Windermere Marathon	26.2mi	19 May	4:22:01	60.26%
Chester half marathon	13.1mi	12 May	1:52:55	67.27%
Border League - Wrexham	4mi	24 Apr	32:32	66.84%
London Marathon	26.2mi	21 Apr	4:18:59	60.97%
Pen Dinas	2.22mi	16 Apr	54:21	22.04%
Borders league Deeside , Shotton	5.7mi	10 Apr	44:55	71.70%
Moel Tryfan	3mi	2 Apr	29:27	55.38%
Fron Four	7.1mi	30 Mar	1:13:10	55.08%
Bwlch Maesgwn 10k	10km	17 Mar	1:12:24	48.49%
Bolton Hill Marathon day 2	26.2mi	10 Mar	5:39:52	46.46%
Anglesey Half Marathon	13.1mi	3 Mar	1:58:13	64.26%
Village Bakery Half Marathon	13.1mi	17 Feb	1:54:47	66.18%
Nick Beer 10km Memorial Race	10km	10 Feb	52:16	67.17%
Cybi Border League Race	5mi	3 Feb	41:12	67.65%
Border League Birkenhead Park	5.4mi	13 Jan	43:16	69.57%
Llyn Llydaw Fun Run	5mi	1 Jan	1:17:53	35.79%
2012	Distance	Date	Result	WAVA
Portsmouth Coastal Waterside Marathon	26.2mi	23 Dec	4:22:18	60.20%
Border League - Christleton (Chester Tri)	5.9mi	16 Dec	46:35	71.56%
Penmaenmawr Fell Race	10mi	17 Nov	2:11:07	43.32%
Border League - Capenhurst (Ellesmere Port)	5.4mi	11 Nov	43:36	68.23%
Slaters 5	5mi	4 Nov	41:36	66.21%
Snowdonia Marathon	26.2mi	27 Oct	4:37:39	56.15%
Border League - Caernarfon	10km	21 Oct	51:44	67.05%
Run Liverpool Marathon	26.2mi	14 Oct	4:24:05	59.04%
Island Trail Half Marathon	13.1mi	30 Sep	2:06:40	59.25%
Caernarfon 10k	10km	2 Sep	51:21	67.55%
Race the Train	14mi	18 Aug	2:31:40	52.88%
Holyhead Breakwater Race	5mi	29 Jul	42:50	64.31%
International Snowdon Race	10mi	21 Jul	2:18:55	40.89%
Race the Train Caernarfon	5km	18 Jul	22:37	73.86%
Llanfair PG 5k	5km	11 Jul	24:33	68.04%
Felinheli 10k	10km	4 Jul	51:11	67.77%
Fairy Freckled Cow Race Llyn Alwen	11km	1 Jul	58:22	65.37%
Trail Marathon Wales	26.2mi	23 Jun	5:38:00	46.12%
Llandudno 10 mile race	10mi	17 Jun	1:19:52	71.12%
Mersey Tunnel 10K	10km	10 Jun	49:10	70.55%
Edinburgh Marathon	26.2mi	27 May	4:23:29	59.17%
Anglesey Half Marathon	13.1mi	13 May	1:55:38	64.90%
Rhostryfan 10k	10km	9 May	52:19	66.30%
Greater Manchester Marathon	26.2mi	29 Apr	3:58:47	65.29%
Deestriders Final Border League Race	4mi	25 Apr	32:10	66.86%
Ras Swtan	2mi	22 Apr	22:59	46.34%
Mynydd Mawr	4.19mi	17 Apr	1:00:04	38.43%
Foel Lus	3.75mi	10 Apr	42:10	47.82%
LLandudno easter 5K Prom Dash	5km	7 Apr	23:22	71.49%
Moel Tryfan	3mi	3 Apr	29:24	54.86%
Border League - Christleton (Chester Tri)	9.06km	1 Apr	45:16	69.42%
Sport Relief Mile - Treborth	1mi	25 Mar	15:00	33.64%
Ras yr Aran	10mi	24 Mar	2:54:11	32.61%
Stafford 20	20mi	11 Mar	3:06:38	62.23%
Border League - Mold	5.1mi	26 Feb	40:43	69.00%
Village Bakery Half Marathon	13.1mi	19 Feb	1:50:32	67.89%
The Nick Beer 10Km memorial race	10km	12 Feb	50:27	68.75%
Corwen Cross Country Senior Women	3.5mi	28 Jan	30:19	62.07%
CTS Coastal Marathon - Anglesey	26.2mi	21 Jan	5:56:35	43.72%
Border League Abergele	5mi	8 Jan	41:29	66.40%
2011	Distance	Date	Result	WAVA
Portsmouth Coastal Waterside Marathon	26.2mi	18 Dec	4:33:09	57.08%
Border League Tattenhall	6.1mi	11 Dec	48:46	69.83%
Cybi Striders Santa Run - Fun Run	2mi	4 Dec	18:00	58.42%
Conwy Half Marathon	13.1mi	20 Nov	2:03:33	60.02%
Penmaenmawr Fell Race	11mi	19 Nov	2:04:04	49.76%
Border League Birkenhead Park	5.4mi	13 Nov	43:55	66.96%
Snowdonia Marathon	26.2mi	29 Oct	4:30:23	56.94%
Border League Prestatyn	5mi	16 Oct	38:45	70.27%
MBNA Chester Marathon	26.2mi	9 Oct	4:15:50	60.18%
Ras Fawr Llanddoged	12.5km	11 Sep	1:09:40	61.78%
Wolverhampton Marathon	26.2mi	4 Sep	4:06:46	62.39%
Race the Train Rotary Challenge	14mi	20 Aug	2:19:03	56.99%
Great Orme Challenge	15km	14 Aug	1:20:24	64.95%
International Snowdon Race	10mi	23 Jul	2:08:13	43.77%
Race The Train - Caernarfon 5k	5km	13 Jul	22:19	74.04%
Ras yr Aran AM (10mile/3100ft)	10mi	9 Jul	3:05:14	30.30%
Llanfairpwll 5k	5km	6 Jul	27:54	59.22%
Fairy Feckled Cow Trail Race	11km	3 Jul	1:03:25	59.45%
Vaynol 10K	10km	29 Jun	52:26	65.37%
Mersey Tunnel 10K	10km	12 Jun	48:11	71.13%
Deganwy Dash	5mi	3 Jun	40:14	67.68%
Bay2Bae 10km coastal run	10km	28 May	1:10:12	48.82%
Llandudno 10 mile race	10mi	22 May	1:28:20	63.54%
Chester Half Marathon	13.1mi	15 May	2:00:46	61.40%
Welsh Coastal Marathon	26.2mi	14 May	4:40:27	54.89%
Rhostryfan 10k	10km	4 May	55:34	61.68%
London Marathon	26.2mi	17 Apr	4:42:40	54.46%
Liverpool Half Marathon	13.1mi	27 Mar	1:53:21	65.42%
Rhayader Round the Lakes 20	20mi	19 Mar	3:14:18	59.05%
Gin Pit Double Marathon - Day 1	26.2mi	12 Mar	4:57:27	51.76%
Village Bakery Half Marathon	13.1mi	27 Feb	1:49:53	67.48%
The Nick Beer 10Km memorial race	10km	13 Feb	53:04	64.59%
Endurance Life Coastal Series Marathon Anglesey	26.2mi	22 Jan	6:23:00	40.20%
Twin Piers 10K	10km	15 Jan	52:02	65.87%
2010	Distance	Date	Result	WAVA
Conwy Half Marathon	13.1mi	21 Nov	1:58:47	61.69%
Penmaenmawr Fell Race	11mi	20 Nov	2:06:27	48.25%
Abergele 5	5mi	7 Nov	41:51	64.32%
Snowdonia Marathon	26.2mi	30 Oct	4:49:01	52.61%
Penmaenpool 10	10mi	2 Oct	1:32:00	60.28%
Anglesey Marathon	26.2mi	26 Sep	4:37:18	54.83%
Caernarfon 10K	10km	5 Sep	52:59	63.93%
Fleetwood Marathon	26.2mi	29 Aug	4:26:32	57.05%
Great Orme 15k Challenge	15km	22 Aug	1:30:24	57.08%
Race the Train	14mi	21 Aug	2:24:31	54.19%
Aberdaron Trail & Road Race	8.3mi	28 Jul	1:18:38	57.80%
Holyhead Breakwater Run	4.5mi	25 Jul	39:27	61.41%
Race The Train - Caernarfon 5k	5km	21 Jul	23:30	69.56%
Fairy Freckled Cow Trail Race	11km	4 Jul	1:02:05	60.02%
Felinheli 10K	10km	30 Jun	52:37	64.38%
Riverbank Run 10K	10km	20 Jun	56:26	60.02%
South Downs Marathon	26.2mi	12 Jun	5:06:15	49.65%
MBNA Chester Marathon	26.2mi	31 May	4:30:14	56.27%
Rhos Tryfan	10km	5 May	54:18	62.38%
Red Kite Challenge	11mi	1 May	2:10:47	46.65%
London Marathon	26.2mi	25 Apr	4:36:50	54.93%
Liverpool Half Marathon	13.1mi	28 Mar	1:57:32	62.34%
Sport Relief RAF Valley Mile (3m)	3mi	21 Mar	23:38	66.78%
Rhayader Round The Lakes 20	20mi	20 Mar	3:14:27	58.29%
Nick Beer 10k	10km	7 Feb	52:47	64.17%
Menai mini marathon	10km	24 Jan	53:38	63.16%
Twin Piers 10k	10km	23 Jan	51:49	65.37%
2009	Distance	Date	Result	WAVA
Chester Round The Walls	4.5mi	26 Dec	32:59	73.45%
Penmaenmawr Fell Race	11mi	14 Nov	1:44:00	57.98%
Conwy half marathon	13.1mi	8 Nov	1:57:35	61.59%
Abergele 5 Mile Road Race	5mi	1 Nov	43:49	60.74%
Snowdonia Marathon	26.2mi	24 Oct	4:44:08	52.86%
Liverpool 10K	10km	4 Oct	50:49	65.88%
Anglesey Marathon	26.2mi	20 Sep	4:34:08	54.79%
Ras Fawr Llanddoged	12.5km	13 Sep	1:14:25	56.50%
Caernarfon 10k	10km	30 Aug	53:20	62.78%
Race The Train	14mi	15 Aug	2:23:37	53.89%
Race The Train - Caernarfon 5k	5km	22 Jul	22:55	70.57%
great orme challenge	5km	19 Jul	30:24	53.20%
The Fairy Freckled Cow Trail Race	11km	5 Jul	1:00:48	60.57%
Felinheli 10K	10km	1 Jul	57:21	58.38%
Riverbank Run 10K	10km	21 Jun	50:18	66.56%
South Downs Marathon	26.2mi	13 Jun	5:04:52	49.27%
Mersey Tunnel 10K	10km	31 May	52:55	63.27%
Chester Half Marathon	13.1mi	17 May	1:50:37	65.47%
Race for Life - Caernarfon	5km	10 May	25:20	63.84%
Rhos Tryfan	10km	6 May	54:14	61.73%
Ras Swtan	1.5mi	26 Apr	17:16	44.54%
North Wales 10 Mile Championship	10mi	25 Apr	1:25:03	64.45%
Blackpool Marathon	26.2mi	5 Apr	4:24:00	56.89%
Liverpool Half Marathon	13.1mi	29 Mar	1:49:40	66.04%
Rhayader Round the Lakes 20	20mi	21 Mar	3:14:38	57.54%
Village Bakery Half Marathon	13.1mi	15 Feb	1:47:50	67.16%
Nick Beer 10k Road Race (Llandudno)	10km	8 Feb	51:59	64.41%
Menai Mini Marathon	10km	25 Jan	53:20	62.78%
Twin Piers 10K	10km	24 Jan	50:30	66.30%
2008	Distance	Date	Result	WAVA
Hastings 100th Anniversary Marathon	26.2mi	14 Dec	4:20:38	57.63%
Penmaenmawr Fell Race	11mi	15 Nov	2:14:29	44.33%
Slaters Abergele 5	5mi	2 Nov	40:39	64.76%
Snowdonia Marathon	26.2mi	25 Oct	4:35:18	53.92%
Liverpool 10K	10km	5 Oct	51:54	63.79%
Anglesey Half Marathon	13.1mi	21 Sep	1:57:17	61.06%
Ras Fawr Llanddoged	12.5km	14 Sep	1:11:10	58.42%
Caernarfon 10K	10km	31 Aug	50:16	65.86%
Race the Train	14mi	16 Aug	2:20:09	54.60%
Dolgellau 5 mile	5mi	26 Jul	41:46	63.03%
Race The Train - Caernarfon 5k	5km	23 Jul	23:20	68.60%
Vaynol Park 10K	10km	2 Jul	52:24	63.18%
Sialens Barcud Coch	11mi	21 Jun	2:04:27	47.91%
City v City Challenge (Tunnel 10k)	10km	1 Jun	50:48	65.17%
Knowsley Active Challenge - Team 5k	5km	18 May	26:23	60.67%
2007	Distance	Date	Result	WAVA
Shell Round The Walls Race	4.5mi	26 Dec	38:16	61.91%
Fetcheveryone One Mile Challenge	1mi	15 Dec	7:08	67.28%
Liverpool Santa Dash	5km	2 Dec	24:07	65.74%
Penmaenmawr 11m Fell Race	11mi	17 Nov	2:02:28	48.18%
Snowdonia Marathon	26.2mi	27 Oct	4:27:08	54.96%
Liverpool 10K	10km	7 Oct	48:30	67.55%
Anglesey Marathon	26.2mi	23 Sep	4:00:40	61.01%
Ras Fawr Llanddoged 12.5k	12.5km	16 Sep	1:06:25	61.94%
Caenarfon 10K	10km	2 Sep	48:17	67.85%
Race the Train	14.75mi	18 Aug	2:16:09	58.60%
Race The Train - Caernarfon 5k	5km	18 Jul	21:55	72.34%
Llyn Alwen 11K	11km	8 Jul	57:58	62.17%
Vaynol Park 10k	10km	4 Jul	49:50	65.74%
Ras Y Diafol	18mi	17 Jun	3:18:13	49.73%
Chester Half Marathon	13.1mi	20 May	1:49:35	64.66%
Craig yr Aderyn (Bird Rock) HM	13.1mi	6 May	1:50:00	64.42%
Hellrunner Delamere	11mi	29 Apr	2:08:00	46.09%
Liverpool Half Marathon	13.1mi	25 Mar	1:52:00	63.27%
2006	Distance	Date	Result	WAVA
Hellrunner: the Devil Strikes Back	11mi	29 Oct	1:55:58	50.37%
Race The Train	14.75mi	19 Aug	2:32:47	51.71%
Flora 10k Dublin	10km	5 Jun	57:17	56.64%
chester half marathon	13.1mi	21 May	1:55:06	60.96%
Village Bakery Half Marathon	13.1mi	19 Feb	1:45:50	66.29%
Twin Piers 10k	10km	14 Jan	51:27	63.06%
2005	Distance	Date	Result	WAVA
Llandudno 10 mile Road Race	10mi	13 Nov	1:20:50	65.10%
Anglesey 5K Fun Run	5km	24 Sep	24:10	64.48%
race the train caernarfon	5km	20 Jul	23:38	65.94%
2004	Distance	Date	Result	WAVA
Aberystwyth 10K	10km	12 Dec	48:48	65.89%

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