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There We Are Then M60

About

Race Times

All Races

Mileage

Training

Lliswerry Runners, SOUTH WALES POLICE, zoomers S,West Florida

Races
122
Miles
22931
Miles
0
Miles
1779
5k
19:51
5M
32:26
10k
41:50
10M
1:14:11
Half
1:32:31
20M
2:43:00
Mara
3:37:00

About Me

football referee and retired policeman who keeps fit by running anywhere, loves cross country with his trusty mutt BOD. Runs with Lliswerry Runners Newport and South Wales Police. Best running advice RETIRE Early and just Run!

Current Status

retired and loves running

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	105	0	0	0	0	0	0	0	0	0	0	0	105
2020	128	147	61	123	147	148	182	200	158	149	177	132	1755
2020	10	0	0	12	55	22	58	6	11	0	0	0	175
2019	160	143	179	178	132	143	129	194	163	138	154	127	1842
2019	31	0	0	23	93	26	29	4	0	92	25	4	329
2018	165	167	189	153	153	138	174	165	187	146	181	199	2018
2018	23	11	0	21	64	65	47	38	17	62	19	8	372
2017	0	0	0	0.4	0	0	0	0	0	0	0	0	0.4
2017	163	179	208	164	166	161	191	212	193	177	144	140	2096
2017	5	0	5	30	46	3	47	10	8	19	68	4	244
2016	170	136	166	150	130	161	187	193	230	168	178	145	2015
2016	24	12	0	11	13	0	37	20	0	23	0	0	138
2015	170	190	179	152	115	146	159	183	190	172	184	163	2004
2015	21	0	4	0	47	40	40	0	14	64	25	4	260
2014	175	179	223	172	138	137	131	153	178	101	167	170	1923
2014	5	0	0	0	32	13	13	4	0	21	0	3	92
2013	127	155	145	168	147	112	137	160	188	131	184	180	1834
2013	0	0	0	0	0	71	54	12	16	0	17	0	169
2012	136	91	163	138	172	113	130	154	159	159	141	125	1682
2011	129	148	186	167	105	117	113	149	160	135	128	117	1652
2010	119	140	130	160	126	121	112	132	146	126	134	80	1525
2009	103	65	122	119	136	97	110	124	137	125	119	109	1366
2008	69	77	102	97	89	84	105	104	96	102	92	54	1070
2007	0	0	0	0	0	0	0	0	0	0	0	44	44

Sun 27th Dec Dec 27	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
7.6mi, 1:24:26 Running - General Split Summary === 1) 1m - 10:55(10:55/m) 113/156bpm 113cal 5.5/0mph 2) 1m - 11:05(11:05/m) 119/139bpm 119cal 5.42/0mph 3) 1m - 12:03(12:03/m) 116/131bpm 115cal 4.98/0mph 4) 1m - 13:32(13:32/m) 126/137bpm 151cal 4.44/0mph 5) 1m - 13:38(13:38/m) 109/137bpm 100cal 4.4/0mph 6) 1m - 7:54(7:54/m) 131/140bpm 98cal 7.59/0mph 7) 1m - 9:57(9:57/m) 123/139bpm 96cal 6.03/0mph 8) 0.55m - 13:23(24:15/m) 100/136bpm 64cal 2.47/0mph Add a comment	-	5.6mi, 54:25 Running - General Split Summary === 1) 1m - 10:19(10:19/m) 115/137bpm 110cal 5.81/0mph 2) 1m - 10:14(10:14/m) 106/128bpm 90cal 5.86/0mph 3) 1m - 10:20(10:20/m) 113/125bpm 101cal 5.8/0mph 4) 1m - 9:36(9:36/m) 124/134bpm 111cal 6.25/0mph 5) 1m - 8:42(8:42/m) 125/136bpm 100cal 6.9/0mph 6) 0.6m - 5:14(8:41/m) 131/138bpm 66cal 6.91/0mph Add a comment	5.4mi, 53:25 Running - General Split Summary === 1) 1m - 10:02(10:02/m) 119/136bpm 119cal 5.97/0mph 2) 1m - 10:24(10:24/m) 120/135bpm 120cal 5.77/0mph 3) 1m - 10:30(10:30/m) 115/133bpm 98cal 5.72/0mph 4) 1m - 9:35(9:35/m) 115/123bpm 85cal 6.26/0mph 5) 1m - 8:34(8:34/m) 118/126bpm 81cal 7/0mph 6) 0.43m - 4:20(10:05/m) 123/136bpm 47cal 5.95/0mph Add a comment	6mi, 1:01:10 Running - General Split Summary === 1) 1m - 10:36(10:36/m) 103/117bpm 99cal 5.66/0mph 2) 1m - 11:17(11:17/m) 107/123bpm 105cal 5.32/0mph 3) 1m - 9:35(9:35/m) 109/121bpm 88cal 6.26/0mph 4) 1m - 11:07(11:07/m) 113/124bpm 103cal 5.4/0mph 5) 1m - 9:09(9:09/m) 114/120bpm 82cal 6.56/0mph 6) 1m - 9:13(9:13/m) 122/133bpm 102cal 6.51/0mph 7) 0.01m - 13(15:41/m) 124/125bpm 2cal 3.82/0mph Add a comment	9.9mi, 1:35:19 Running - General Split Summary === 1) 1m - 9:44(9:44/m) 116/126bpm 111cal 6.16/0mph 2) 1m - 8:25(8:25/m) 118/127bpm 95cal 7.13/0mph 3) 1m - 10:33(10:33/m) 116/132bpm 107cal 5.69/0mph 4) 1m - 10:56(10:56/m) 116/137bpm 109cal 5.49/0mph 5) 1m - 11:36(11:36/m) 124/138bpm 131cal 5.17/0mph 6) 1m - 11:50(11:50/m) 125/144bpm 136cal 5.07/0mph 7) 1m - 8:19(8:19/m) 132/139bpm 108cal 7.21/0mph 8) 1m - 8:42(8:42/m) 135/142bpm 117cal 6.89/0mph 9) 1m - 7:26(7:26/m) 130/140bpm 84cal 8.06/0mph 10) 0.87m - 7:47(8:57/m) 111/135bpm 51cal 6.7/0mph Add a comment	1mi, 9:45 Running - General Split Summary === 1) 0.95m - 9:45(10:13/m) 118/132bpm 117cal 5.87/0mph Add a comment 3.1mi, 24:11 Running - General Split Summary === 1) 1m - 7:20(7:20/m) 115/131bpm 84cal 8.18/0mph 2) 1m - 7:38(7:38/m) 117/130bpm 86cal 7.86/0mph 3) 1m - 8:27(8:27/m) 116/123bpm 89cal 7.11/0mph 4) 0.11m - 46(6:58/m) 117/119bpm 8cal 8.6/0mph Add a comment 0.6mi, 6:48 Running - General Split Summary === 1) 0.61m - 6:48(11:13/m) 109/120bpm 70cal 5.35/0mph Add a comment
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
-	-	5.5mi, 52:30 Running - General Split Summary === 1) 1m - 10:46(10:46/m) 113/128bpm 119cal 5.57/0mph 2) 1m - 9:44(9:44/m) 114/123bpm 103cal 6.16/0mph 3) 1m - 9:03(9:03/m) 122/131bpm 108cal 6.63/0mph 4) 1m - 9:03(9:03/m) 120/136bpm 98cal 6.63/0mph 5) 1m - 9:24(9:24/m) 130/138bpm 122cal 6.38/0mph 6) 0.51m - 4:29(8:51/m) 132/143bpm 59cal 6.78/0mph Add a comment	1.1mi, 10:44 Running - General Split Summary === 1) 1m - 9:56(9:56/m) 129/155bpm 136cal 6.04/0mph 2) 0.07m - 48(12:19/m) 126/128bpm 10cal 4.87/0mph Add a comment 8mi, 1:09:29 Running - General Split Summary === 1) 1m - 8:42(8:42/m) 120/132bpm 109cal 6.9/0mph 2) 1m - 8:46(8:46/m) 124/135bpm 112cal 6.84/0mph 3) 1m - 8:50(8:50/m) 131/137bpm 120cal 6.79/0mph 4) 1m - 8:36(8:36/m) 134/140bpm 119cal 6.98/0mph 5) 1m - 9:16(9:16/m) 134/143bpm 127cal 6.47/0mph 6) 1m - 9:10(9:10/m) 135/143bpm 123cal 6.54/0mph 7) 1m - 7:59(7:59/m) 128/140bpm 92cal 7.52/0mph 8) 1m - 7:59(7:59/m) 129/139bpm 91cal 7.51/0mph 9) 0.02m - 11(7:51/m) 132/134bpm 2cal 7.65/0mph Add a comment	5.3mi, 1:10:10 Running - General Split Summary === 1) 1m - 16:59(16:59/m) 92/121bpm 119cal 3.53/0mph 2) 1m - 13:48(13:48/m) 111/142bpm 140cal 4.35/0mph 3) 1m - 27:42(27:42/m) 105/137bpm 215cal 2.17/0mph 4) 1m - 12:27(12:27/m) 123/134bpm 136cal 4.82/0mph 5) 1m - 10:52(10:52/m) 115/127bpm 95cal 5.52/0mph 6) 0.25m - 2:23(9:43/m) 116/125bpm 22cal 6.17/0mph Add a comment	13.1mi, 1:57:58 Running - General Split Summary === 1) 1m - 9:25(9:25/m) 111/123bpm 99cal 6.37/0mph 2) 1m - 10:06(10:06/m) 120/134bpm 117cal 5.94/0mph 3) 1m - 9:54(9:54/m) 110/125bpm 91cal 6.06/0mph 4) 1m - 8:33(8:33/m) 122/128bpm 97cal 7.02/0mph 5) 1m - 7:59(7:59/m) 127/131bpm 98cal 7.52/0mph 6) 1m - 7:56(7:56/m) 125/131bpm 90cal 7.57/0mph 7) 1m - 8:28(8:28/m) 120/127bpm 77cal 7.09/0mph 8) 1m - 8:25(8:25/m) 119/124bpm 72cal 7.12/0mph 9) 1m - 7:43(7:43/m) 139/158bpm 104cal 7.78/0mph 10) 1m - 7:59(7:59/m) 162/176bpm 135cal 7.52/0mph 11) 1m - 10:35(10:35/m) 137/175bpm 119cal 5.67/0mph 12) 1m - 10:04(10:04/m) 128/138bpm 89cal 5.96/0mph 13) 1m - 9:52(9:52/m) 132/141bpm 104cal 6.08/0mph 14) 0.11m - 1:00(9:21/m) 135/136bpm 12cal 6.42/0mph Add a comment	-
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
4mi, 52:00 Running - General Add a comment	5.1mi, 1:02:32 Running - General Split Summary === 1) 1m - 11:13(11:13/m) 105/131bpm 108cal 5.35/0mph 2) 1m - 11:45(11:45/m) 110/125bpm 117cal 5.1/0mph 3) 1m - 12:52(12:52/m) 110/128bpm 115cal 4.66/0mph 4) 1m - 11:51(11:51/m) 107/121bpm 94cal 5.07/0mph 5) 1m - 13:01(13:01/m) 115/134bpm 124cal 4.61/0mph 6) 0.13m - 1:49(14:14/m) 102/111bpm 10cal 4.22/0mph Add a comment	5.2mi, 1:09:01 Running - General Split Summary === 1) 1m - 11:17(11:17/m) 108/129bpm 112cal 5.31/0mph 2) 1m - 13:57(13:57/m) 108/129bpm 129cal 4.3/0mph 3) 1m - 15:32(15:32/m) 104/124bpm 125cal 3.86/0mph 4) 1m - 12:26(12:26/m) 138/170bpm 170cal 4.82/0mph 5) 1m - 12:23(12:23/m) 138/176bpm 160cal 4.85/0mph 6) 0.21m - 3:26(16:38/m) 101/118bpm 21cal 3.61/0mph Add a comment	-	6mi, 58:50 Running - General Split Summary === 1) 1m - 9:27(9:27/m) 117/140bpm 102cal 6.35/0mph 2) 1m - 10:00(10:00/m) 116/129bpm 105cal 6/0mph 3) 1m - 10:16(10:16/m) 127/141bpm 124cal 5.85/0mph 4) 1m - 9:16(9:16/m) 124/132bpm 104cal 6.47/0mph 5) 1m - 9:38(9:38/m) 131/144bpm 115cal 6.23/0mph 6) 1m - 9:43(9:43/m) 127/149bpm 105cal 6.18/0mph 7) 0.04m - 30(11:06/m) 129/136bpm 5cal 5.41/0mph Add a comment	6mi, 1:06:47 Running - General Split Summary === 1) 1m - 10:27(10:27/m) 130/147bpm 133cal 5.74/0mph 2) 1m - 10:50(10:50/m) 136/151bpm 144cal 5.54/0mph 3) 1m - 10:18(10:18/m) 145/151bpm 145cal 5.82/0mph 4) 1m - 11:35(11:35/m) 140/156bpm 150cal 5.18/0mph 5) 1m - 11:23(11:23/m) 150/166bpm 167cal 5.27/0mph 6) 1m - 12:08(12:08/m) 145/167bpm 164cal 4.95/0mph 7) 0.01m - 6(14:14/m) 146/146bpm 1cal 4.22/0mph Add a comment	2.2mi, 21:42 Running - General Split Summary === 1) 1m - 8:53(8:53/m) 134/147bpm 113cal 6.75/0mph 2) 1m - 10:43(10:43/m) 131/169bpm 131cal 5.59/0mph 3) 0.22m - 2:06(9:29/m) 104/116bpm 13cal 6.32/0mph Add a comment 3.1mi, 24:52 Running - General Split Summary === 1) 1m - 7:45(7:45/m) 124/135bpm 91cal 7.75/0mph 2) 1m - 8:08(8:08/m) 137/146bpm 106cal 7.38/0mph 3) 1m - 8:09(8:09/m) 143/148bpm 109cal 7.37/0mph 4) 0.11m - 51(7:33/m) 144/146bpm 11cal 7.94/0mph Add a comment
Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23
8.3mi, 1:33:02 Running - General Split Summary === 1) 1m - 12:07(12:07/m) 108/122bpm 116cal 4.95/0mph 2) 1m - 11:40(11:40/m) 121/131bpm 129cal 5.14/0mph 3) 1m - 11:04(11:04/m) 122/132bpm 119cal 5.42/0mph 4) 1m - 12:46(12:46/m) 129/138bpm 143cal 4.7/0mph 5) 1m - 9:44(9:44/m) 115/147bpm 75cal 6.16/0mph 6) 1m - 8:54(8:54/m) 116/122bpm 63cal 6.75/0mph 7) 1m - 10:38(10:38/m) 112/129bpm 67cal 5.64/0mph 8) 1m - 12:04(12:04/m) 98/117bpm 44cal 4.97/0mph 9) 0.33m - 4:05(12:18/m) 105/110bpm 24cal 4.88/0mph Add a comment	5.5mi, 53:54 Running - General Split Summary === 1) 1m - 10:08(10:08/m) 107/127bpm 97cal 5.92/0mph 2) 1m - 9:54(9:54/m) 111/117bpm 92cal 6.06/0mph 3) 1m - 10:35(10:35/m) 109/127bpm 89cal 5.67/0mph 4) 1m - 9:30(9:30/m) 112/123bpm 81cal 6.31/0mph 5) 1m - 9:06(9:06/m) 116/127bpm 84cal 6.59/0mph 6) 0.46m - 4:40(10:07/m) 117/125bpm 45cal 5.93/0mph Add a comment	-	-	8mi, 1:31:38 Running - General Split Summary === 1) 1m - 11:49(11:49/m) 107/122bpm 111cal 5.08/0mph 2) 1m - 11:43(11:43/m) 118/137bpm 125cal 5.12/0mph 3) 1m - 11:15(11:15/m) 112/136bpm 98cal 5.33/0mph 4) 1m - 11:44(11:44/m) 115/130bpm 109cal 5.12/0mph 5) 1m - 11:21(11:21/m) 108/119bpm 78cal 5.29/0mph 6) 1m - 11:25(11:25/m) 112/124bpm 93cal 5.25/0mph 7) 1m - 11:17(11:17/m) 113/131bpm 90cal 5.32/0mph 8) 1m - 10:54(10:54/m) 116/128bpm 92cal 5.5/0mph 9) 0.01m - 10(14:05/m) 128/129bpm 1cal 4.26/0mph Add a comment	1.3mi, 39:42 Cross-Training - Walking Split Summary === 1) 1m - 31:57(31:57/m) 72/91bpm 140cal 55/73rpm 1.88/0mph 2) 0.31m - 7:45(24:47/m) 74/88bpm 39cal 54/59rpm 2.42/0mph Add a comment 4.4mi, 51:40 Running - General Split Summary === 1) 1m - 10:40(10:40/m) 101/114bpm 91cal 5.63/0mph 2) 1m - 12:00(12:00/m) 106/122bpm 104cal 5/0mph 3) 1m - 12:40(12:40/m) 114/123bpm 121cal 4.73/0mph 4) 1m - 11:16(11:16/m) 110/123bpm 89cal 5.33/0mph 5) 0.44m - 5:05(11:39/m) 116/121bpm 46cal 5.15/0mph Add a comment	-

Dist	Races	PB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
3.1mi	1	22:24 7:14/mi										22:24
5km	10	19:51 6:23/mi				20:05					21:12	19:51	20:57		21:11
4mi	1	27:56 6:59/mi											27:56
5mi	5	32:26 6:29/mi				36:32				39:00	32:26				36:29
5.1mi	1	35:38 6:59/mi									35:38
5.2mi	1	36:15 6:58/mi										36:15
6mi	3	46:00 7:40/mi										49:32:00	46:00
6.2mi	2	44:40 7:12/mi									44:40				46:31
10km	15	41:50 6:44/mi				43:23				51:30	41:50	48:22	45:12	52:27	45:04
6.9mi	1	52:00 7:35/mi											52:00
7mi	3	54:00 7:43/mi			54:00	54:05									1:12:12
8mi	6	57:40 7:13/mi					57:40				1:10:38	1:13:12	1:19:03	1:17:07
8.3mi	1	59:07 7:07/mi										59:07
9mi	1	1:08:03 7:34/mi			1:08:03
9.8mi	1	1:27:27 8:55/mi											1:27:27
10mi	6	1:14:11 7:25/mi		1:17:45			1:18:00				1:14:11	1:19:42	1:16:23
10.5mi	1	1:19:34 7:37/mi									1:19:34
12mi	4	1:43:35 8:38/mi			2:34:00	1:43:35					1:50:45
20km	3	1:49:55 8:51/mi											1:49:55
13mi	1	1:34:48 7:18/mi				1:34:48
13.1mi	31	1:32:31 7:04/mi		1:36:31	1:35:34		1:33:12	1:36:54	1:34:12	1:32:31	1:35:29	1:39:33	1:38:16	1:39:26	1:43:15
13.6mi	2	2:10:51 9:37/mi									2:38:02	2:10:51
16mi	4	2:22:50 8:56/mi		2:25:19	2:22:50	2:24:17						2:28:12
30km	1	2:24:38 7:46/mi								2:24:38
20mi	2	2:43:00 8:09/mi									2:43:00				2:50:36
26.2mi	11	3:37:00 8:17/mi	3:50:40			3:54:01	3:37:00				3:41:29	4:08:50	4:05:26	3:48:00	4:15:33
32mi	1	6:54:00 12:56/mi													6:54:00

2020	Distance	Date	Result	WAVA
Virtual London Marathon	26.2mi	4 Oct		0.00%
2019	Distance	Date	Result	WAVA
Old Father Time 5 mile	5mi	29 Dec	36:29	71.85%
Twmbarlwm Terror	7mi	3 Nov	1:12:12	51.61%
Snowdonia Marathon	26.2mi	26 Oct	4:15:33	58.79%
Cardiff 10K	10km	1 Sep	45:04	72.78%
Caerphilly 10k	10km	19 May	47:20	68.67%
Sand Bar Half Englewood Florida	13.1mi	11 May	1:53:05	62.50%
publix star wars 10K	6.2mi	4 May	46:31	69.72%
Whitebrook Wind-up 10k	10km	28 Apr	52:35	61.81%
Gilwern Grunt	8mi	22 Apr	1:27:07	48.44%
Newport parkrun	5km	20 Apr	21:11	74.76%
Vale of Glamorgan Coastal Ultra	32mi	6 Apr	6:54:00	45.02%
San Domenico 20	20mi	17 Mar	2:50:36	64.84%
Admiral City of Newport Half Marathon	13.1mi	3 Mar	1:43:15	68.45%
2018	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	7 Oct	1:39:26	71.08%
The Vicious Wentwood Weasel	8mi	2 Sep	1:17:07	54.72%
Edinburgh Marathon	26.2mi	27 May	3:48:00	65.28%
Sand Bar Half Englewood Florida	13.1mi	12 May	1:43:32	67.62%
Newport Marathon	26.2mi	29 Apr	4:23:36	55.93%
Sorbrook 10K Challenge	10km	21 Jan	52:27	61.41%
2017	Distance	Date	Result	WAVA
Snowdonia Marathon	26.2mi	28 Oct	4:05:26	60.07%
Wentwood Woodlark	8mi	17 Sep	1:19:03	52.90%
PSUK 10 Mile Salterns Park, Lee On Solenr, PO14 3QS	10mi	13 Sep	1:16:23	69.22%
Port Talbot Half Marathon	13.1mi	13 Aug	1:39:59	70.02%
Newport parkrun	5km	15 Jul	21:02	74.69%
Rose Inn Series Race 3	4mi	11 Jul	27:56	72.40%
Tintern Trot	6mi	6 Jul	51:40	60.19%
Newport parkrun	5km	1 Jul	21:05	74.51%
Treforest 10k	10km	28 May	45:12	71.26%
GLCL Road Race 2: Llanhennock	6mi	23 May	46:00	67.61%
Whitebrook Wind-up HM	13.1mi	21 May	1:49:00	64.23%
Sirhowy Challenge	9.8mi	14 May	1:27:27	58.71%
Newport parkrun	5km	13 May	20:57	74.38%
Offa's Orror	20km	23 Apr	1:49:55	59.75%
Gilwern Grunt	7.6mi	17 Apr	1:13:51	53.31%
psuk police x country	6.85mi	15 Mar	52:00	68.24%
Newport Half Marathon	13.1mi	5 Mar	1:38:16	70.59%
2016	Distance	Date	Result	WAVA
The Bog & Bryn Challenge	13.6mi	6 Nov	2:10:51	55.03%
Snowdonia Marathon	26.2mi	29 Oct	4:08:50	58.70%
bradenton half florida	13.1mi	15 Oct	1:45:21	65.84%
Cardiff Half Marathon	13.1mi	2 Oct	1:43:50	66.80%
police national 10m road race	10mi	14 Sep	1:19:42	65.73%
Wentwood Woodlark	8mi	11 Sep	1:13:12	56.61%
Roman Run Brecon to Merthyr Tydfil	16mi	3 Sep	2:28:12	58.60%
Port Talbot Half Marathon	13.1mi	21 Aug	1:40:50	68.79%
Tintern Trot	6mi	7 Jul	49:32:00	1.04%
GLCL - Road Race 2 (Magor Marsh)	5.2mi	21 Jun	36:15	73.25%
Whitebrook windup 1/2 marathon	10km	12 Jun	1:59:50	26.64%
Welsh Castles Relay Stage 9 - Foel to Llanfair Caereinion	8.3mi	4 Jun	59:07	72.73%
Doo Rag 5K Englewood Florida	3.1mi	14 May	22:24	68.86%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:39:33	69.04%
Newport parkrun	5km	12 Mar	19:51	77.88%
City of Newport Half Marathon	13.1mi	6 Mar	1:59:17	57.62%
Pontypool Home run 10k	10km	28 Feb	48:22	65.42%
2015	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	27 Dec	32:26	78.05%
Cottrell Park Christmas Cracker 10K & 5K	10km	20 Dec	48:44	64.92%
The Bog & Bryn Challenge	13.6mi	1 Nov	2:38:02	45.15%
trick or trot englewood florida	5km	17 Oct	21:15	72.74%
tampa police memeorial 5k	5km	10 Oct	21:12	72.92%
Cardiff Half Marathon	13.1mi	4 Oct	1:35:29	71.98%
Wentwood Woodlark	8mi	6 Sep	1:10:38	58.14%
Severn Bridge Half Marathon	13.1mi	30 Aug	1:40:08	68.64%
Brecon 10 Mile	10mi	2 Aug	1:14:11	69.99%
Snowdonia Trail Marathon	26.2mi	26 Jul	6:28:00	37.30%
Mic Morris Torfaen 10k	10km	19 Jul	41:50	75.63%
Welsh Castles Relay Stage 6 - Barmouth to Dolgellau	10.45mi	6 Jun	1:19:34	68.19%
rack raid leg 1	5.1mi	30 May	35:38	72.46%
doo rag 5k run	5km	9 May	21:34	71.11%
London Marathon	26.2mi	26 Apr	3:41:29	64.76%
San Domenico 20	20mi	15 Mar	2:43:00	65.40%
City of Newport Half Marathon	13.1mi	1 Mar	1:33:50	72.59%
Pontypool 10k	6.2mi	22 Feb	44:40	70.06%
Dursley Dozen	12mi	8 Feb	1:50:45	56.22%
2014	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	28 Dec	39:00	64.35%
Merthyr Mawr Christmas Pudding Race	10km	14 Dec	51:30	60.90%
Cardiff Half Marathon	13.1mi	5 Oct	1:34:48	71.85%
Severn Bridge Half Marathon	13.1mi	24 Aug	1:42:19	66.57%
Edinburgh Half Marathon	13.1mi	25 May	1:32:31	73.62%
Forest of Dean Spring Half	13.1mi	30 Mar	1:34:30	71.42%
San Domenico 30K	30km	23 Mar	2:24:38	68.07%
City of Newport Half Marathon	13.1mi	2 Mar	1:36:07	70.22%
Dursley Dozen	12mi	9 Feb	1:53:00	54.61%
2013	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	6 Oct	1:34:12	71.65%
2012	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	14 Oct	1:36:54	69.03%
Forest of Dean Trails Half Marathon	13.1mi	1 Apr	1:36:59	68.36%
2011	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	16 Oct	1:34:28	70.18%
Edinburgh Marathon	26.2mi	22 May	3:37:00	64.34%
Chedworth Roman Trail 10	10mi	3 Apr	1:18:00	63.68%
Llanelli Waterside Half Marathon	13.1mi	6 Mar	1:33:12	70.51%
Reverse 10	10mi	20 Feb	1:10:27	70.50%
Lliswerry 8	8mi	30 Jan	57:40	68.17%
Merthyr Mawr Christmas Pudding Race	5.8mi	16 Jan	50:33	55.95%
2010	Distance	Date	Result	WAVA
Cardiff Half Marathon	12.98mi	17 Oct	1:34:48	68.69%
boca grande 10k florida	10km	3 Oct	43:23	69.84%
Tydfilians' Roman Run	16mi	4 Sep	2:24:17	57.03%
Machen Mountain (BM) 6 Miles/1450 Feet	10km	30 Aug	58:00	52.24%
Merthyr Police 10K	10km	15 Aug	44:37	67.91%
Cwmcarn Scenic 7	7mi	14 Jul	54:05	63.61%
Llanownno 5 Mile	5mi	30 Jun	36:41	66.16%
Edinburgh Marathon	26.2mi	23 May	3:54:01	59.14%
Sorbrook Challenge 10K	10km	9 May	47:05	63.81%
Offa's 'Orror	20km	11 Apr	1:52:56	54.63%
Cardiff 5K Parkrun	5km	3 Apr	20:05	73.45%
Endurancelife Coastal Trail Series - South Devon (Half Marathon)	13.1mi	27 Feb	2:19:29	46.71%
Dursley Dozen	12mi	14 Feb	1:43:35	57.51%
Old Father Time 5 Mile	5mi	3 Jan	36:32	65.89%
Cardiff 5K Parkrun	5km	2 Jan	22:03	66.90%
2009	Distance	Date	Result	WAVA
Endurance Life Coastal Trail Series - Gower (Marathon)	26.2mi	5 Dec	3:55:00	58.39%
Tour of Torfaen Half Marathon	13.1mi	25 Oct	1:35:34	68.18%
Cardiff Half Marathon	13.1mi	18 Oct	1:38:08	66.39%
Tydfilians' Roman Run	16mi	5 Sep	2:22:50	57.11%
Cwmcarn Scenic 7	7mi	15 Jul	54:00	63.16%
Caerphilly Summits Challenge (12 miles)	12mi	4 Jul	2:34:00	38.68%
The Humph's Hilly Half	13.1mi	27 Jun	1:45:14	61.91%
Welsh Castles Relay Stage 1 - Caernarfon to Penygroes	9mi	13 Jun	1:08:03	65.02%
Pentyrch Hill Race	6.5mi	28 Apr	1:02:11	50.12%
Offas Orror 20K	20km	19 Apr	1:58:14	51.73%
2008	Distance	Date	Result	WAVA
Tour of Torfaen	13.1mi	26 Oct	1:36:31	66.92%
Cardiff Half Marathon	13.1mi	19 Oct	1:40:06	64.53%
Tydfilians' Roman Run	16mi	6 Sep	2:25:19	55.65%
Machen Mountain (BM) 6 Miles/1450 Feet	10km	25 Aug	1:00:06	49.57%
Brecon 10	10mi	3 Aug	1:17:45	62.80%
2007	Distance	Date	Result	WAVA
Toronto Marathon	26.2mi	14 Oct	3:50:40	58.46%

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