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There We Are Then M55

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Mileage

Training

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

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Races
109
Miles
19108
Miles
0
Miles
1272
WAVA
78.98%
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!

Race Standard

Great blue shark (62)

Current Status

retired and loves running

Groups

This user is a member of Conquercise Game, Dog Runners, Garmin Forerunners, GPS Users, Swimmers, UTMOST

2018 Targets

BIKE
500
RUN
2018

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
3.1mi	Doo Rag 5K Englewood Florida3.1mi	22:24	7:14	69.03	1								22:24
5km	Newport parkrun5km	19:51	6:23	78.07	9		20:05					21:12	19:51	20:57
4mi	Rose Inn Series Race 34mi	27:56	6:59	72.65	1									27:56
5mi	Old Father Time 5 Mile5mi	32:26	6:29	78.98	3		36:32				39:00	32:26
5.1mi	rack raid leg 15.1mi	35:38	6:59	73.33	1							35:38
5.2mi	GLCL - Road Race 2 (Magor Marsh)5.2mi	36:15	6:58	74.12	1								36:15
6mi	GLCL Road Race 2: Llanhennock6mi	46:00	7:40	68.87	3								49:32:00	46:00
6.2mi	Pontypool 10k6.2mi	44:40	7:12	71.45	1							44:40
10km	Mic Morris Torfaen 10k10km	41:50	6:44	77.11	10		43:23				51:30	41:50	48:22	45:12	52:27
6.9mi	psuk police x country6.9mi	52:00	7:35	69.49	1									52:00
7mi	Cwmcarn Scenic 77mi	54:00	7:43	64.47	2	54:00	54:05
8mi	Lliswerry 88mi	57:40	7:13	69.56	5			57:40				1:10:38	1:13:12	1:19:03	1:17:07
8.3mi	Welsh Castles Relay Stage 9 - Foel to Llanfair Caereinion8.3mi	59:07	7:07	74.06	1								59:07
9mi	Welsh Castles Relay Stage 1 - Caernarfon to Penygroes9mi	1:08:03	7:34	66.38	1	1:08:03
10mi	Brecon 10 Mile10mi	1:14:11	7:25	71.53	6			1:18:00				1:14:11	1:19:42	1:16:23
10.5mi	Welsh Castles Relay Stage 6 - Barmouth to Dolgellau10.5mi	1:19:34	7:37	69.69	1							1:19:34
12mi	Dursley Dozen12mi	1:43:35	8:38	59.05	3	2:34:00	1:43:35					1:50:45
20km	Offa's Orror20km	1:49:55	8:51	61.27	1									1:49:55
13mi	Cardiff Half Marathon13mi	1:34:48	7:18	70.58	1		1:34:48
13.1mi	Edinburgh Half Marathon13.1mi	1:32:31	7:04	75.60	27	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
13.6mi	The Bog & Bryn Challenge13.6mi	2:10:51	9:37	56.50	2							2:38:02	2:10:51
16mi	Tydfilians' Roman Run16mi	2:22:50	8:56	58.29	4	2:22:50	2:24:17						2:28:12
30km	San Domenico 30K30km	2:24:38	7:46	69.49	1						2:24:38
20mi	San Domenico 2020mi	2:43:00	8:09	66.76	1							2:43:00
26.2mi	Edinburgh Marathon26.2mi	3:37:00	8:17	65.44	9		3:54:01	3:37:00				3:41:29	4:08:50	4:05:26	3:48:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	165	167	189	153	153	138	174	165	187	146	181	77	1896
2018	23	11	0	21	64	65	47	38	17	62	19	4	369
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
2017	0	0	0	0.4	0	0	0	0	0	0	0	0	0.4
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

Fri 16th Nov Nov 16	Sat 17th Nov Nov 17	Sun 18th Nov Nov 18	Mon 19th Nov Nov 19	Tue 20th Nov Nov 20	Wed 21st Nov Nov 21	Thu 22nd Nov Nov 22
4.3mi, 46:23 Running - General Split Summary === 1) 4.25m - 46:23(10:55/m) 584cal 5.5/8.1mph Add a comment	6.2mi, 1:54:55 Running - General Split Summary === 1) 6.16m - 1:54:55(18:39/m) 694cal 3.22/15.17mph Add a comment	8.1mi, 1:48:49 Running - General Split Summary === 1) 8.08m - 1:48:49(13:28/m) 1038cal 4.45/15.99mph Add a comment	5.5mi, 1:03:06 Running - General Split Summary === 1) 5.54m - 1:03:06(11:24/m) 751cal 5.27/17.24mph Add a comment	-	9.3mi, 2:16:44 Running - General Split Summary === 1) 9.28m - 2:16:44(14:44/m) 1156cal 4.07/11.54mph Add a comment	4.4mi, 54:50 Running - General Split Summary === 1) 4.36m - 54:50(12:35/m) 584cal 4.77/24.28mph Add a comment
Fri 23rd Nov Nov 23	Sat 24th Nov Nov 24	Sun 25th Nov Nov 25	Mon 26th Nov Nov 26	Tue 27th Nov Nov 27	Wed 28th Nov Nov 28	Thu 29th Nov Nov 29
4.7mi, 54:17 Running - General Split Summary === 1) 4.7m - 54:17(11:33/m) 627cal 5.19/10.18mph Add a comment	2.5mi, 23:43 Cycling - General Split Summary === 1) 0.53m - 7:43(14:26/m) 72cal 4.16/16.14mph Add a comment 5.7mi, 1:47:43 Running - General Split Summary === 1) 5.67m - 1:47:43(19:00/m) 625cal 3.16/15.65mph Add a comment 2.1mi, 26:59 Cycling - General Split Summary === 1) 2.14m - 26:59(12:36/m) 266cal 4.76/20.62mph Add a comment 2.9mi, 27:06 Running - General Split Summary === 1) 2.92m - 27:06(9:18/m) 398cal 6.46/9.25mph Add a comment	4.4mi, 1:59:11 Running - General Split Summary === 1) 4.41m - 1:59:11(27:02/m) 448cal 2.22/24.11mph Add a comment 8.2mi, 1:44:17 Running - General Split Summary === 1) 8.19m - 1:44:17(12:44/m) 1048cal 4.71/9.52mph Add a comment	4mi, 1:49:11 Running - General Split Summary === 1) 4.03m - 1:49:11(27:07/m) 498cal 2.21/82.97mph Add a comment	-	5mi, 1:34:31 Running - General Split Summary === 1) 5m - 1:34:31(18:55/m) 530cal 3.17/44.08mph Add a comment 5.5mi, 1:50:24 Running - General Split Summary === 1) 5.5m - 1:50:24(20:04/m) 623cal 2.99/14.3mph Add a comment	4.1mi, 50:13 Running - General Split Summary === 1) 4.08m - 50:13(12:19/m) 527cal 4.87/11.75mph Add a comment
Fri 30th Nov Nov 30	Sat 1st Dec Dec 1	Sun 2nd Dec Dec 2	Mon 3rd Dec Dec 3	Tue 4th Dec Dec 4	Wed 5th Dec Dec 5	Thu 6th Dec Dec 6
10.8mi, 2:09:48 Running - General Split Summary === 1) 10.76m - 2:09:48(12:04/m) 1390cal 4.97/11.19mph Add a comment	3.1mi, 20:42 Running - General Split Summary === 1) 3.06m - 20:42(6:45/m) 413cal 8.88/11.69mph Add a comment	4.8mi, 1:27:09 Running - General Split Summary === 1) 4.77m - 1:27:09(18:15/m) 559cal 3.29/14.55mph Add a comment	4.5mi, 1:35:45 Running - General Split Summary === 1) 7.49m - 1:35:45(12:47/m) 622cal 4.7/60.05mph Add a comment 4.5mi, 48:26 Running - General Split Summary === 1) 4.46m - 48:26(10:52/m) 598cal 5.52/18.16mph Add a comment	4.1mi, 26:17 Cycling - Commuting Split Summary === 1) 4.05m - 26:17(6:29/m) 491cal 9.24/20.96mph Add a comment 9.6mi, 1:43:45 Running - General Split Summary === 1) 9.64m - 1:43:45(10:46/m) 1313cal 5.57/22.17mph Add a comment	3.2mi, 1:38:52 Running - General Split Summary === 1) 3.22m - 1:38:52(30:41/m) 271cal 1.96/55.4mph Add a comment 5.6mi, 1:47:37 Running - General Split Summary === 1) 5.6m - 1:47:37(19:14/m) 620cal 3.12/21.31mph Add a comment	-
Fri 7th Dec Dec 7	Sat 8th Dec Dec 8	Sun 9th Dec Dec 9	Mon 10th Dec Dec 10	Tue 11th Dec Dec 11	Wed 12th Dec Dec 12	Thu 13th Dec Dec 13
6.2mi, 1:05:56 Running - General Split Summary === 1) 6.15m - 1:05:56(10:43/m) 837cal 5.6/35.07mph Add a comment	3mi, 23:35 Running - General Split Summary === 1) 3.03m - 23:35(7:47/m) 414cal 7.71/13.71mph Add a comment	3.6mi, 1:49:37 Running - General Split Summary === 1) 3.62m - 1:49:37(30:19/m) 331cal 1.98/12.82mph Add a comment 8.2mi, 1:37:26 Running - General Split Summary === 1) 8.21m - 1:37:26(11:52/m) 1077cal 5.06/11.1mph Add a comment	8.2mi, 1:49:45 Running - General Split Summary === 1) 8.23m - 1:49:45(13:20/m) 1039cal 4.5/12mph Add a comment	6.6mi, 1:08:49 Running - General Split Summary === 1) 6.59m - 1:08:49(10:26/m) 892cal 5.75/18.45mph Add a comment	6.2mi, 1:29:47 Running - General Split Summary === 1) 6.21m - 1:29:47(14:28/m) 771cal 4.15/16.03mph Add a comment	-

2018	Date	Result	WAVA
Cardiff Half Marathon	7 Oct	1:39:26	72.94%
The Vicious Wentwood Weasel	2 Sep	1:17:07	55.69%
Edinburgh Marathon	27 May	3:48:00	66.52%
Sand Bar Half Englewood Florida	12 May	1:43:32	69.40%
Newport Marathon	29 Apr	4:23:36	56.98%
Sorbrook 10K Challenge	21 Jan	52:27	62.55%
2017	Date	Result	WAVA
Snowdonia Marathon	28 Oct	4:05:26	61.20%
Wentwood Woodlark	17 Sep	1:19:03	53.85%
PSUK 10 Mile Salterns Park, Lee On Solenr, PO14 3QS	13 Sep	1:16:23	70.71%
Port Talbot Half Marathon	13 Aug	1:39:59	71.87%
Newport parkrun	15 Jul	21:02	74.94%
Rose Inn Series Race 3	11 Jul	27:56	72.65%
Tintern Trot	6 Jul	51:40	61.32%
Newport parkrun	1 Jul	21:05	74.76%
Treforest 10k	28 May	45:12	72.58%
GLCL Road Race 2: Llanhennock	23 May	46:00	68.87%
Whitebrook Wind-up HM	21 May	1:49:00	65.92%
Sirhowy Challenge	14 May	1:27:27	61.22%
Newport parkrun	13 May	20:57	74.60%
Offa's Orror	23 Apr	1:49:55	61.27%
Gilwern Grunt	17 Apr	1:13:51	54.29%
psuk police x country	15 Mar	52:00	69.49%
Newport Half Marathon	5 Mar	1:38:16	72.46%
2016	Date	Result	WAVA
The Bog & Bryn Challenge	6 Nov	2:10:51	56.50%
Snowdonia Marathon	29 Oct	4:08:50	59.79%
bradenton half florida	15 Oct	1:45:21	67.59%
Cardiff Half Marathon	2 Oct	1:43:50	68.58%
police national 10m road race	14 Sep	1:19:42	67.17%
Wentwood Woodlark	11 Sep	1:13:12	57.65%
Roman Run Brecon to Merthyr Tydfil	3 Sep	2:28:12	59.84%
Port Talbot Half Marathon	21 Aug	1:40:50	70.62%
Tintern Trot	7 Jul	49:32:00	1.06%
GLCL - Road Race 2 (Magor Marsh)	21 Jun	36:15	74.12%
Whitebrook windup 1/2 marathon	12 Jun	1:59:50	27.15%
Welsh Castles Relay Stage 9 - Foel to Llanfair Caereinion	4 Jun	59:07	74.06%
Doo Rag 5K Englewood Florida	14 May	22:24	69.03%
IAAF World Half Marathon Championships	26 Mar	1:39:33	70.88%
Newport parkrun	12 Mar	19:51	78.07%
City of Newport Half Marathon	6 Mar	1:59:17	59.16%
Pontypool Home run 10k	28 Feb	48:22	66.69%
2015	Date	Result	WAVA
Old Father Time 5 Mile	27 Dec	32:26	78.98%
Cottrell Park Christmas Cracker 10K & 5K	20 Dec	48:44	66.19%
The Bog & Bryn Challenge	1 Nov	2:38:02	46.36%
trick or trot englewood florida	17 Oct	21:15	72.93%
tampa police memeorial 5k	10 Oct	21:12	73.10%
Cardiff Half Marathon	4 Oct	1:35:29	73.90%
Wentwood Woodlark	6 Sep	1:10:38	59.24%
Severn Bridge Half Marathon	30 Aug	1:40:08	70.47%
Brecon 10 Mile	2 Aug	1:14:11	71.53%
Snowdonia Trail Marathon	26 Jul	6:28:00	37.98%
Mic Morris Torfaen 10k	19 Jul	41:50	77.11%
Welsh Castles Relay Stage 6 - Barmouth to Dolgellau	6 Jun	1:19:34	69.69%
rack raid leg 1	30 May	35:38	73.33%
doo rag 5k run	9 May	21:34	71.25%
London Marathon	26 Apr	3:41:29	65.92%
San Domenico 20	15 Mar	2:43:00	66.76%
City of Newport Half Marathon	1 Mar	1:33:50	74.53%
Pontypool 10k	22 Feb	44:40	71.45%
Dursley Dozen	8 Feb	1:50:45	57.67%
2014	Date	Result	WAVA
Old Father Time 5 Mile	28 Dec	39:00	65.13%
Merthyr Mawr Christmas Pudding Race	14 Dec	51:30	62.10%
Cardiff Half Marathon	5 Oct	1:34:48	73.77%
Severn Bridge Half Marathon	24 Aug	1:42:19	68.35%
Edinburgh Half Marathon	25 May	1:32:31	75.60%
Forest of Dean Spring Half	30 Mar	1:34:30	73.36%
San Domenico 30K	23 Mar	2:24:38	69.49%
City of Newport Half Marathon	2 Mar	1:36:07	72.12%
Dursley Dozen	9 Feb	1:53:00	56.03%
2013	Date	Result	WAVA
Cardiff Half Marathon	6 Oct	1:34:12	73.59%
2012	Date	Result	WAVA
Cardiff Half Marathon	14 Oct	1:36:54	70.91%
Forest of Dean Trails Half Marathon	1 Apr	1:36:59	70.24%
2011	Date	Result	WAVA
Cardiff Half Marathon	16 Oct	1:34:28	72.11%
Edinburgh Marathon	22 May	3:37:00	65.44%
Chedworth Roman Trail 10	3 Apr	1:18:00	65.16%
Llanelli Waterside Half Marathon	6 Mar	1:33:12	72.46%
Reverse 10	20 Feb	1:10:27	72.15%
Lliswerry 8	30 Jan	57:40	69.56%
Merthyr Mawr Christmas Pudding Race	16 Jan	50:33	57.15%
2010	Date	Result	WAVA
Cardiff Half Marathon	17 Oct	1:34:48	70.58%
boca grande 10k florida	3 Oct	43:23	71.33%
Tydfilians' Roman Run	4 Sep	2:24:17	58.21%
Machen Mountain (BM) 6 Miles/1450 Feet	30 Aug	58:00	53.36%
Merthyr Police 10K	15 Aug	44:37	69.36%
Cwmcarn Scenic 7	14 Jul	54:05	64.90%
Llanownno 5 Mile	30 Jun	36:41	67.00%
Edinburgh Marathon	23 May	3:54:01	60.13%
Sorbrook Challenge 10K	9 May	47:05	65.20%
Offa's 'Orror	11 Apr	1:52:56	56.09%
Cardiff 5K Parkrun	3 Apr	20:05	73.43%
Endurancelife Coastal Trail Series - South Devon (Half Marathon)	27 Feb	2:19:29	48.01%
Dursley Dozen	14 Feb	1:43:35	59.05%
Old Father Time 5 Mile	3 Jan	36:32	66.73%
Cardiff 5K Parkrun	2 Jan	22:03	66.88%
2009	Date	Result	WAVA
Endurance Life Coastal Trail Series - Gower (Marathon)	5 Dec	3:55:00	59.35%
Tour of Torfaen Half Marathon	25 Oct	1:35:34	70.07%
Cardiff Half Marathon	18 Oct	1:38:08	68.24%
Tydfilians' Roman Run	5 Sep	2:22:50	58.29%
Cwmcarn Scenic 7	15 Jul	54:00	64.47%
Caerphilly Summits Challenge (12 miles)	4 Jul	2:34:00	39.71%
The Humph's Hilly Half	27 Jun	1:45:14	63.63%
Welsh Castles Relay Stage 1 - Caernarfon to Penygroes	13 Jun	1:08:03	66.38%
Pentyrch Hill Race	28 Apr	1:02:11	51.23%
Offas Orror 20K	19 Apr	1:58:14	53.11%
2008	Date	Result	WAVA
Tour of Torfaen	26 Oct	1:36:31	68.79%
Cardiff Half Marathon	19 Oct	1:40:06	66.33%
Tydfilians' Roman Run	6 Sep	2:25:19	56.79%
Machen Mountain (BM) 6 Miles/1450 Feet	25 Aug	1:00:06	50.65%
Brecon 10	3 Aug	1:17:45	64.32%
2007	Date	Result	WAVA
Toronto Marathon	14 Oct	3:50:40	59.42%

There We Are Then M55

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