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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
22038
Miles
0
Miles
1761
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!

Current Status

retired and loves running

Planned Races
4th Oct 20	London Marathon

Best Badges

This user has collected 126 badges.

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Groups

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

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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
2020	128	147	61	123	147	148	182	29	0	0	0	0	967
2020	10	0	0	12	55	22	58	0	0	0	0	0	157
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

Thu 9th Jul Jul 9	Fri 10th Jul Jul 10	Sat 11th Jul Jul 11	Sun 12th Jul Jul 12	Mon 13th Jul Jul 13	Tue 14th Jul Jul 14	Wed 15th Jul Jul 15
11.7mi, 2:10:55 Running - General Split Summary === 1) 1m - 11:04(11:04/m) 97/120bpm 96cal 5.42/0mph 2) 1m - 10:02(10:02/m) 105/111bpm 90cal 5.98/0mph 3) 1m - 10:54(10:54/m) 106/112bpm 97cal 5.5/0mph 4) 1m - 10:28(10:28/m) 110/121bpm 95cal 5.73/0mph 5) 1m - 11:05(11:05/m) 113/125bpm 101cal 5.42/0mph 6) 1m - 10:34(10:34/m) 125/170bpm 117cal 5.68/0mph 7) 1m - 11:58(11:58/m) 129/142bpm 146cal 5.02/0mph 8) 1m - 15:34(15:34/m) 136/163bpm 194cal 3.85/0mph 9) 1m - 10:15(10:15/m) 114/136bpm 74cal 5.86/0mph 10) 1m - 9:54(9:54/m) 114/134bpm 62cal 6.06/0mph 11) 1m - 11:20(11:20/m) 117/131bpm 81cal 5.29/0mph 12) 0.73m - 7:47(10:41/m) 118/129bpm 59cal 5.62/0mph Add a comment	5.5mi, 51:41 Running - General Split Summary === 1) 1m - 10:33(10:33/m) 98/107bpm 92cal 5.69/0mph 2) 1m - 9:44(9:44/m) 113/154bpm 104cal 6.17/0mph 3) 1m - 9:27(9:27/m) 119/141bpm 101cal 6.35/0mph 4) 1m - 8:57(8:57/m) 113/130bpm 79cal 6.7/0mph 5) 1m - 8:34(8:34/m) 126/145bpm 99cal 7.01/0mph 6) 0.5m - 4:26(8:49/m) 131/139bpm 57cal 6.8/0mph Add a comment	5.5mi, 1:13:36 Running - General Split Summary === 1) 1m - 11:02(11:02/m) 104/118bpm 105cal 5.44/0mph 2) 1m - 13:51(13:51/m) 104/121bpm 121cal 4.33/0mph 3) 1m - 14:38(14:38/m) 98/115bpm 101cal 4.1/0mph 4) 1m - 13:26(13:26/m) 106/119bpm 107cal 4.46/0mph 5) 1m - 14:34(14:34/m) 107/118bpm 120cal 4.12/0mph 6) 0.45m - 6:05(13:35/m) 106/143bpm 51cal 4.42/0mph Add a comment	7.6mi, 1:12:06 Running - General Split Summary === 1) 1m - 10:12(10:12/m) 101/113bpm 93cal 5.88/0mph 2) 1m - 10:31(10:31/m) 112/126bpm 107cal 5.7/0mph 3) 1m - 11:14(11:14/m) 124/145bpm 136cal 5.34/0mph 4) 1m - 10:26(10:26/m) 117/143bpm 101cal 5.75/0mph 5) 1m - 8:11(8:11/m) 114/123bpm 69cal 7.33/0mph 6) 1m - 7:54(7:54/m) 125/140bpm 91cal 7.6/0mph 7) 1m - 8:13(8:13/m) 121/137bpm 81cal 7.31/0mph 8) 0.56m - 5:24(9:44/m) 120/132bpm 48cal 6.16/0mph Add a comment	-	10.5mi, 1:32:47 Running - General Split Summary === 1) 1m - 8:53(8:53/m) 100/121bpm 82cal 6.76/0mph 2) 1m - 7:41(7:41/m) 110/136bpm 78cal 7.82/0mph 3) 1m - 8:04(8:04/m) 109/120bpm 75cal 7.44/0mph 4) 1m - 9:07(9:07/m) 118/144bpm 97cal 6.58/0mph 5) 1m - 8:46(8:46/m) 112/124bpm 80cal 6.84/0mph 6) 1m - 9:08(9:08/m) 115/120bpm 83cal 6.57/0mph 7) 1m - 9:10(9:10/m) 118/125bpm 92cal 6.55/0mph 8) 1m - 9:00(9:00/m) 124/128bpm 103cal 6.67/0mph 9) 1m - 9:09(9:09/m) 125/131bpm 106cal 6.55/0mph 10) 1m - 9:13(9:13/m) 125/130bpm 101cal 6.51/0mph 11) 0.45m - 4:37(10:15/m) 130/146bpm 55cal 5.85/0mph Add a comment	13.4mi, 1:33:55 Cycling - General Split Summary === 1) 5m - 33:17(6:39/m) 78/120bpm 167cal 9.01/0mph 2) 5m - 34:06(6:49/m) 91/121bpm 214cal 8.8/0mph 3) 3.42m - 26:32(7:46/m) 93/114bpm 172cal 7.73/0mph Add a comment 3.8mi, 41:11 Running - General Split Summary === 1) 1m - 10:52(10:52/m) 99/111bpm 95cal 5.52/0mph 2) 1m - 11:01(11:01/m) 103/117bpm 101cal 5.45/0mph 3) 1m - 11:11(11:11/m) 107/123bpm 105cal 5.37/0mph 4) 0.76m - 8:08(10:42/m) 110/129bpm 76cal 5.6/0mph Add a comment
Thu 16th Jul Jul 16	Fri 17th Jul Jul 17	Sat 18th Jul Jul 18	Sun 19th Jul Jul 19	Mon 20th Jul Jul 20	Tue 21st Jul Jul 21	Wed 22nd Jul Jul 22
10.8mi, 2:12:36 Running - General Split Summary === 1) 1m - 12:33(12:33/m) 104/129bpm 121cal 4.78/0mph 2) 1m - 13:26(13:26/m) 112/128bpm 137cal 4.46/0mph 3) 1m - 12:18(12:18/m) 110/144bpm 115cal 4.87/0mph 4) 1m - 14:28(14:28/m) 117/143bpm 146cal 4.15/0mph 5) 1m - 13:09(13:09/m) 103/123bpm 98cal 4.57/0mph 6) 1m - 14:36(14:36/m) 103/124bpm 99cal 4.11/0mph 7) 1m - 16:17(16:17/m) 112/130bpm 142cal 3.68/0mph 8) 1m - 12:12(12:12/m) 118/138bpm 127cal 4.92/0mph 9) 1m - 12:17(12:17/m) 108/130bpm 87cal 4.89/0mph 10) 1m - 10:30(10:30/m) 105/119bpm 72cal 5.72/0mph 11) 1m - 12:34(12:34/m) 105/128bpm 83cal 4.78/0mph 12) 1m - 2:04(2:04/m) 61/63bpm 5cal 29.06/0mph 13) 1m - 1:03(1:03/m) 66/73bpm 1cal 57.55/0mph 14) 1m - 1:03(1:03/m) 62/64bpm 1cal 57.46/0mph 15) 1m - 1:04(1:04/m) 62/65bpm 1cal 56.15/0mph 16) 0.07m - 4(56/m) 65/65bpm 64.33/0mph Add a comment	5.1mi, 1:00:41 Running - General Split Summary === 1) 1m - 11:28(11:28/m) 96/110bpm 97cal 5.23/0mph 2) 1m - 11:56(11:56/m) 104/121bpm 111cal 5.03/0mph 3) 1m - 11:27(11:27/m) 100/117bpm 88cal 5.24/0mph 4) 1m - 13:39(13:39/m) 101/122bpm 103cal 4.4/0mph 5) 1m - 11:05(11:05/m) 108/125bpm 95cal 5.41/0mph 6) 0.1m - 1:06(10:35/m) 105/109bpm 7cal 5.67/0mph Add a comment	17.3mi, 2:10:18 Cycling - General Split Summary === 1) 5m - 48:41(9:44/m) 94/132bpm 342cal 6.16/0mph 2) 5m - 34:17(6:51/m) 98/119bpm 214cal 8.75/0mph 3) 5m - 30:57(6:11/m) 91/107bpm 147cal 9.69/0mph 4) 2.33m - 16:22(7:01/m) 94/111bpm 87cal 8.55/0mph Add a comment	14.2mi, 2:49:14 Running - General Split Summary === 1) 1m - 14:18(14:18/m) 100/170bpm 129cal 4.2/0mph 2) 1m - 12:56(12:56/m) 101/155bpm 107cal 4.64/0mph 3) 1m - 15:28(15:28/m) 111/138bpm 149cal 3.88/0mph 4) 1m - 15:30(15:30/m) 101/129bpm 120cal 3.87/0mph 5) 1m - 11:37(11:37/m) 110/130bpm 111cal 5.16/0mph 6) 1m - 10:21(10:21/m) 112/124bpm 91cal 5.8/0mph 7) 1m - 9:51(9:51/m) 106/125bpm 69cal 6.09/0mph 8) 1m - 11:49(11:49/m) 102/121bpm 88cal 5.08/0mph 9) 1m - 10:15(10:15/m) 111/142bpm 86cal 5.86/0mph 10) 1m - 10:44(10:44/m) 111/118bpm 86cal 5.59/0mph 11) 1m - 12:56(12:56/m) 107/128bpm 94cal 4.64/0mph 12) 1m - 11:32(11:32/m) 112/136bpm 93cal 5.21/0mph 13) 1m - 10:19(10:19/m) 112/130bpm 76cal 5.81/0mph 14) 1m - 9:54(9:54/m) 126/140bpm 117cal 6.06/0mph 15) 0.19m - 1:44(9:15/m) 127/134bpm 20cal 6.49/0mph Add a comment	7.6mi, 1:27:03 Running - General Split Summary === 1) 1m - 12:29(12:29/m) 101/127bpm 110cal 4.81/0mph 2) 1m - 10:42(10:42/m) 114/136bpm 116cal 5.61/0mph 3) 1m - 11:17(11:17/m) 119/133bpm 127cal 5.32/0mph 4) 1m - 12:33(12:33/m) 119/147bpm 135cal 4.78/0mph 5) 1m - 10:38(10:38/m) 104/120bpm 74cal 5.64/0mph 6) 1m - 10:07(10:07/m) 99/119bpm 55cal 5.93/0mph 7) 1m - 11:15(11:15/m) 107/130bpm 86cal 5.34/0mph 8) 0.64m - 8:02(12:30/m) 105/122bpm 56cal 4.8/0mph Add a comment	4.5mi, 43:44 Running - General Split Summary === 1) 1m - 10:29(10:29/m) 103/118bpm 98cal 5.72/0mph 2) 1m - 9:45(9:45/m) 107/115bpm 88cal 6.15/0mph 3) 1m - 7:59(7:59/m) 122/137bpm 94cal 7.52/0mph 4) 1m - 7:17(7:17/m) 144/159bpm 107cal 8.24/0mph 5) 0.28m - 5:14(18:59/m) 119/157bpm 51cal 3.16/0mph Add a comment	5.1mi, 49:53 Running - General Split Summary === 1) 1m - 10:09(10:09/m) 99/113bpm 89cal 5.91/0mph 2) 1m - 10:58(10:58/m) 111/129bpm 114cal 5.47/0mph 3) 1m - 10:08(10:08/m) 129/144bpm 129cal 5.92/0mph 4) 1m - 7:54(7:54/m) 124/137bpm 93cal 7.59/0mph 5) 1m - 8:05(8:05/m) 128/145bpm 101cal 7.42/0mph 6) 0.08m - 2:37(34:19/m) 116/143bpm 22cal 1.75/0mph Add a comment
Thu 23rd Jul Jul 23	Fri 24th Jul Jul 24	Sat 25th Jul Jul 25	Sun 26th Jul Jul 26	Mon 27th Jul Jul 27	Tue 28th Jul Jul 28	Wed 29th Jul Jul 29
-	9.6mi, 1:21:11 Running - General Split Summary === 1) 1m - 8:24(8:24/m) 110/132bpm 90cal 7.14/0mph 2) 1m - 8:17(8:17/m) 123/132bpm 119cal 7.24/0mph 3) 1m - 8:29(8:29/m) 131/131bpm 140cal 7.08/0mph 4) 1m - 8:25(8:25/m) 136/137bpm 140cal 7.12/0mph 5) 1m - 8:41(8:41/m) 142/142bpm 143cal 6.91/0mph 6) 1m - 7:55(7:55/m) 143/143bpm 141cal 7.58/0mph 7) 1m - 8:44(8:44/m) 142/142bpm 141cal 6.87/0mph 8) 1m - 8:39(8:39/m) 131/132bpm 139cal 6.93/0mph 9) 1m - 9:04(9:04/m) 134/135bpm 140cal 6.62/0mph 10) 0.33m - 2:33(7:48/m) 134/135bpm 44cal 7.69/0mph Add a comment	8.7mi, 1:33:09 Running - General Split Summary === 1) 1m - 11:09(11:09/m) 99/114bpm 103cal 5.38/0mph 2) 1m - 10:03(10:03/m) 103/115bpm 89cal 5.97/0mph 3) 1m - 10:30(10:30/m) 106/115bpm 94cal 5.71/0mph 4) 1m - 9:52(9:52/m) 111/118bpm 92cal 6.08/0mph 5) 1m - 11:18(11:18/m) 102/118bpm 82cal 5.31/0mph 6) 1m - 10:48(10:48/m) 108/124bpm 93cal 5.56/0mph 7) 1m - 11:12(11:12/m) 104/113bpm 81cal 5.36/0mph 8) 1m - 11:04(11:04/m) 110/132bpm 91cal 5.42/0mph 9) 0.72m - 7:12(10:01/m) 108/129bpm 53cal 5.99/0mph Add a comment	14.5mi, 1:43:43 Cycling - General Split Summary === 1) 5m - 43:35(8:43/m) 87/125bpm 283cal 6.88/0mph 2) 5m - 29:36(5:55/m) 96/116bpm 185cal 10.13/0mph 3) 4.51m - 30:32(6:47/m) 103/135bpm 209cal 8.86/0mph Add a comment	-	4.3mi, 42:30 Running - General Split Summary === 1) 1m - 9:55(9:55/m) 95/128bpm 81cal 6.05/0mph 2) 1m - 9:45(9:45/m) 113/128bpm 107cal 6.15/0mph 3) 1m - 9:35(9:35/m) 116/138bpm 104cal 6.27/0mph 4) 1m - 10:02(10:02/m) 117/136bpm 109cal 5.98/0mph 5) 0.3m - 3:13(10:42/m) 104/123bpm 25cal 5.61/0mph Add a comment	5.7mi, 52:58 Running - General Split Summary === 1) 1m - 10:09(10:09/m) 109/122bpm 109cal 5.91/0mph 2) 1m - 9:35(9:35/m) 108/117bpm 93cal 6.26/0mph 3) 1m - 10:09(10:09/m) 117/142bpm 112cal 5.91/0mph 4) 1m - 8:39(8:39/m) 126/147bpm 106cal 6.93/0mph 5) 1m - 8:22(8:22/m) 122/132bpm 95cal 7.17/0mph 6) 0.73m - 6:04(8:19/m) 137/145bpm 87cal 7.22/0mph Add a comment
Thu 30th Jul Jul 30	Fri 31st Jul Jul 31	Sat 1st Aug Aug 1	Sun 2nd Aug Aug 2	Mon 3rd Aug Aug 3	Tue 4th Aug Aug 4	Wed 5th Aug Aug 5
8.3mi, 1:45:19 Running - General Split Summary === 1) 1m - 15:15(15:15/m) 94/119bpm 121cal 3.93/0mph 2) 1m - 12:51(12:51/m) 98/116bpm 105cal 4.67/0mph 3) 1m - 14:58(14:58/m) 102/123bpm 129cal 4.01/0mph 4) 1m - 14:17(14:17/m) 119/148bpm 160cal 4.2/0mph 5) 1m - 11:32(11:32/m) 134/157bpm 155cal 5.2/0mph 6) 1m - 10:54(10:54/m) 109/128bpm 80cal 5.5/0mph 7) 1m - 11:41(11:41/m) 103/128bpm 68cal 5.13/0mph 8) 1m - 10:43(10:43/m) 107/124bpm 73cal 5.6/0mph 9) 0.3m - 3:08(10:32/m) 113/126bpm 26cal 5.69/0mph Add a comment	10mi, 2:08:25 Running - General Split Summary === 1) 1m - 12:26(12:26/m) 118/144bpm 143cal 4.83/0mph 2) 1m - 14:06(14:06/m) 120/135bpm 155cal 4.25/0mph 3) 1m - 17:05(17:05/m) 102/132bpm 119cal 3.51/0mph 4) 1m - 14:29(14:29/m) 104/123bpm 110cal 4.14/0mph 5) 1m - 13:17(13:17/m) 119/134bpm 148cal 4.51/0mph 6) 1m - 10:56(10:56/m) 111/134bpm 96cal 5.49/0mph 7) 1m - 11:37(11:37/m) 115/135bpm 103cal 5.17/0mph 8) 1m - 10:47(10:47/m) 116/134bpm 95cal 5.57/0mph 9) 1m - 10:50(10:50/m) 105/125bpm 64cal 5.54/0mph 10) 1m - 12:48(12:48/m) 110/125bpm 94cal 4.68/0mph 11) 0m - 4(16:52/m) 103/104bpm 3.56/0mph Add a comment	10.4mi, 2:11:41 Running - General Split Summary === 1) 1m - 11:14(11:14/m) 99/123bpm 88cal 5.34/0mph 2) 1m - 12:42(12:42/m) 103/120bpm 105cal 4.73/0mph 3) 1m - 12:13(12:13/m) 115/141bpm 124cal 4.91/0mph 4) 1m - 12:53(12:53/m) 119/151bpm 124cal 4.66/0mph 5) 1m - 16:55(16:55/m) 107/144bpm 116cal 3.55/0mph 6) 1m - 10:32(10:32/m) 104/122bpm 62cal 5.7/0mph 7) 1m - 11:52(11:52/m) 108/129bpm 89cal 5.06/0mph 8) 1m - 13:50(13:50/m) 103/121bpm 85cal 4.34/0mph 9) 1m - 15:15(15:15/m) 102/129bpm 94cal 3.93/0mph 10) 1m - 10:35(10:35/m) 107/120bpm 70cal 5.67/0mph 11) 0.35m - 3:39(10:28/m) 107/117bpm 27cal 5.74/0mph Add a comment	7.1mi, 1:00:56 Running - General Split Summary === 1) 1m - 10:46(10:46/m) 112/133bpm 111cal 5.57/0mph 2) 1m - 10:16(10:16/m) 126/142bpm 119cal 5.85/0mph 3) 1m - 9:05(9:05/m) 127/149bpm 104cal 6.6/0mph 4) 1m - 7:15(7:15/m) 121/138bpm 72cal 8.28/0mph 5) 1m - 7:32(7:32/m) 134/144bpm 95cal 7.97/0mph 6) 1m - 7:50(7:50/m) 134/150bpm 95cal 7.66/0mph 7) 1m - 7:53(7:53/m) 130/148bpm 87cal 7.61/0mph 8) 0.05m - 20(6:41/m) 130/132bpm 3cal 8.98/0mph Add a comment	4.9mi, 2:04:41 Cross-Training - Walking Split Summary === 1) 1m - 25:39(25:39/m) 87/129bpm 157cal 56/98rpm 2.34/0mph 2) 1m - 31:29(31:29/m) 64/101bpm 135cal 54/111rpm 1.91/0mph 3) 1m - 23:47(23:47/m) 69/98bpm 126cal 53/67rpm 2.52/0mph 4) 1m - 23:40(23:40/m) 69/108bpm 127cal 53/81rpm 2.53/0mph 5) 0.89m - 20:05(22:35/m) 64/98bpm 72cal 57/60rpm 2.66/0mph Add a comment 5mi, 42:02 Running - General Split Summary === 1) 1m - 9:13(9:13/m) 109/123bpm 93cal 6.51/0mph 2) 1m - 8:13(8:13/m) 112/128bpm 83cal 7.3/0mph 3) 1m - 8:22(8:22/m) 114/125bpm 81cal 7.17/0mph 4) 1m - 8:07(8:07/m) 117/137bpm 83cal 7.39/0mph 5) 1m - 7:56(7:56/m) 139/151bpm 110cal 7.56/0mph 6) 0.02m - 10(8:22/m) 143/143bpm 2cal 7.18/0mph Add a comment	7mi, 1:15:46 Running - General Split Summary === 1) 1m - 10:49(10:49/m) 101/120bpm 96cal 5.55/0mph 2) 1m - 10:26(10:26/m) 98/107bpm 83cal 5.75/0mph 3) 1m - 10:45(10:45/m) 107/136bpm 96cal 5.58/0mph 4) 1m - 10:33(10:33/m) 106/122bpm 86cal 5.69/0mph 5) 1m - 10:09(10:09/m) 109/123bpm 84cal 5.91/0mph 6) 1m - 11:49(11:49/m) 103/117bpm 83cal 5.08/0mph 7) 1m - 11:08(11:08/m) 105/116bpm 85cal 5.39/0mph 8) 0.01m - 6(11:02/m) 110/110bpm 5.44/0mph Add a comment	-

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
3.1mi	1	22:24 7:14/mi	69.03										22:24 69.03
5km	10	19:51 6:23/mi	78.07				20:05 72.98					21:12 73.10	19:51 78.07	20:57 74.21		21:11 74.28
4mi	1	27:56 6:59/mi	71.94											27:56 71.94
5mi	5	32:26 6:29/mi	78.98				36:32 65.89				39:00 65.13	32:26 78.98				36:29 71.85
5.1mi	1	35:38 6:59/mi	73.33									35:38 73.33
5.2mi	1	36:15 6:58/mi	74.12										36:15 74.12
6mi	3	46:00 7:40/mi	67.61										49:32:00 1.06	46:00 67.61
6.2mi	2	44:40 7:12/mi	71.45									44:40 71.45				46:31 69.72
10km	15	41:50 6:44/mi	77.11				43:23 69.84				51:30 62.10	41:50 77.11	48:22 66.69	45:12 71.26	52:27 61.41	45:04 72.78
6.9mi	1	52:00 7:35/mi	68.24											52:00 68.24
7mi	3	54:00 7:43/mi	63.61			54:00 63.16	54:05 63.61									1:12:12 51.61
8mi	6	57:40 7:13/mi	68.17					57:40 68.17				1:10:38 59.24	1:13:12 57.65	1:19:03 52.90	1:17:07 54.72
8.3mi	1	59:07 7:07/mi	74.06										59:07 74.06
9mi	1	1:08:03 7:34/mi	65.02			1:08:03 65.02
9.8mi	1	1:27:27 8:55/mi	58.71											1:27:27 58.71
10mi	6	1:14:11 7:25/mi	71.53		1:17:45 62.80			1:18:00 63.68				1:14:11 71.53	1:19:42 67.17	1:16:23 69.22
10.5mi	1	1:19:34 7:37/mi	69.69									1:19:34 69.69
12mi	4	1:43:35 8:38/mi	57.67			2:34:00 38.68	1:43:35 57.51					1:50:45 57.67
20km	3	1:49:55 8:51/mi	59.75											1:49:55 59.75
13mi	1	1:34:48 7:18/mi	68.69				1:34:48 68.69
13.1mi	31	1:32:31 7:04/mi	73.90		1:36:31 66.92	1:35:34 68.18		1:33:12 70.51	1:36:54 69.03	1:34:12 71.65	1:32:31 73.62	1:35:29 73.90	1:39:33 70.88	1:38:16 70.59	1:39:26 71.08	1:43:15 68.45
13.6mi	2	2:10:51 9:37/mi	55.03									2:38:02 46.36	2:10:51 55.03
16mi	4	2:22:50 8:56/mi	59.84		2:25:19 55.65	2:22:50 57.11	2:24:17 57.03						2:28:12 59.84
30km	1	2:24:38 7:46/mi	68.07								2:24:38 68.07
20mi	2	2:43:00 8:09/mi	66.76									2:43:00 66.76				2:50:36 64.84
26.2mi	11	3:37:00 8:17/mi	65.92	3:50:40 58.46			3:54:01 59.14	3:37:00 64.34				3:41:29 65.92	4:08:50 59.79	4:05:26 60.07	3:48:00 65.28	4:15:33 58.79
32mi	1	6:54:00 12:56/mi	45.02													6:54:00 45.02

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	74.28%
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	74.21%
Rose Inn Series Race 3	4mi	11 Jul	27:56	71.94%
Tintern Trot	6mi	6 Jul	51:40	60.19%
Newport parkrun	5km	1 Jul	21:05	74.03%
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	73.90%
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	59.79%
bradenton half florida	13.1mi	15 Oct	1:45:21	65.84%
Cardiff Half Marathon	13.1mi	2 Oct	1:43:50	68.58%
police national 10m road race	10mi	14 Sep	1:19:42	67.17%
Wentwood Woodlark	8mi	11 Sep	1:13:12	57.65%
Roman Run Brecon to Merthyr Tydfil	16mi	3 Sep	2:28:12	59.84%
Port Talbot Half Marathon	13.1mi	21 Aug	1:40:50	68.79%
Tintern Trot	6mi	7 Jul	49:32:00	1.06%
GLCL - Road Race 2 (Magor Marsh)	5.2mi	21 Jun	36:15	74.12%
Whitebrook windup 1/2 marathon	10km	12 Jun	1:59:50	27.15%
Welsh Castles Relay Stage 9 - Foel to Llanfair Caereinion	8.3mi	4 Jun	59:07	74.06%
Doo Rag 5K Englewood Florida	3.1mi	14 May	22:24	69.03%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:39:33	70.88%
Newport parkrun	5km	12 Mar	19:51	78.07%
City of Newport Half Marathon	13.1mi	6 Mar	1:59:17	59.16%
Pontypool Home run 10k	10km	28 Feb	48:22	66.69%
2015	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	27 Dec	32:26	78.98%
Cottrell Park Christmas Cracker 10K & 5K	10km	20 Dec	48:44	66.19%
The Bog & Bryn Challenge	13.6mi	1 Nov	2:38:02	46.36%
trick or trot englewood florida	5km	17 Oct	21:15	72.93%
tampa police memeorial 5k	5km	10 Oct	21:12	73.10%
Cardiff Half Marathon	13.1mi	4 Oct	1:35:29	73.90%
Wentwood Woodlark	8mi	6 Sep	1:10:38	59.24%
Severn Bridge Half Marathon	13.1mi	30 Aug	1:40:08	70.47%
Brecon 10 Mile	10mi	2 Aug	1:14:11	71.53%
Snowdonia Trail Marathon	26.2mi	26 Jul	6:28:00	37.98%
Mic Morris Torfaen 10k	10km	19 Jul	41:50	77.11%
Welsh Castles Relay Stage 6 - Barmouth to Dolgellau	10.45mi	6 Jun	1:19:34	69.69%
rack raid leg 1	5.1mi	30 May	35:38	73.33%
doo rag 5k run	5km	9 May	21:34	71.25%
London Marathon	26.2mi	26 Apr	3:41:29	65.92%
San Domenico 20	20mi	15 Mar	2:43:00	66.76%
City of Newport Half Marathon	13.1mi	1 Mar	1:33:50	74.53%
Pontypool 10k	6.2mi	22 Feb	44:40	71.45%
Dursley Dozen	12mi	8 Feb	1:50:45	57.67%
2014	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	28 Dec	39:00	65.13%
Merthyr Mawr Christmas Pudding Race	10km	14 Dec	51:30	62.10%
Cardiff Half Marathon	13.1mi	5 Oct	1:34:48	71.85%
Severn Bridge Half Marathon	13.1mi	24 Aug	1:42:19	68.35%
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	72.98%
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	66.47%
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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