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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
120
Miles
20724
Miles
0
Miles
1574
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

Marlin (74)

Current Status

retired and loves running

Planned Races
26th Oct 19	Snowdonia Marathon
3rd Nov 19	Twmbarlwm Terror
26th Apr 20	London Marathon

Best Badges

This user has collected 106 badges.

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Groups

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

2019 Targets

RUN
1624

Set your targets for 2019

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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
2019	160	143	179	178	132	143	129	194	163	73	0	0	1495
2019	31	0	0	23	93	26	29	4	0	92	0	0	299
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

Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27
5.6mi, 2:12:37 Running - General Split Summary === 1) 1m - 24:27(24:27/m) 102/135bpm 195cal 2.45/0mph 2) 1m - 18:58(18:58/m) 106/127bpm 136cal 3.16/0mph 3) 1m - 29:22(29:22/m) 95/129bpm 153cal 2.04/0mph 4) 1m - 20:10(20:10/m) 100/124bpm 128cal 2.98/0mph 5) 1m - 17:59(17:59/m) 111/129bpm 142cal 3.34/0mph 6) 0.63m - 21:43(34:17/m) 98/131bpm 111cal 1.75/0mph Add a comment	7.5mi, 2:46:53 Running - General Split Summary === 1) 1m - 18:01(18:01/m) 95/110bpm 121cal 3.33/0mph 2) 1m - 20:38(20:38/m) 93/112bpm 117cal 2.91/0mph 3) 1m - 21:27(21:27/m) 90/122bpm 120cal 2.8/0mph 4) 1m - 22:23(22:23/m) 97/117bpm 134cal 2.68/0mph 5) 1m - 25:18(25:18/m) 84/126bpm 108cal 2.37/0mph 6) 1m - 25:17(25:17/m) 79/111bpm 112cal 2.37/0mph 7) 1m - 22:35(22:35/m) 84/109bpm 112cal 2.66/0mph 8) 0.46m - 11:14(24:21/m) 86/117bpm 51cal 2.47/0mph Add a comment	-	-	6.6mi, 1:12:12 Running - General Split Summary === 1) 1m - 10:44(10:44/m) 139/146bpm 144cal 5.59/0mph 2) 1m - 11:53(11:53/m) 143/150bpm 158cal 5.05/0mph 3) 1m - 11:00(11:00/m) 153/157bpm 167cal 5.45/0mph 4) 1m - 10:39(10:39/m) 159/161bpm 175cal 5.64/0mph 5) 1m - 10:45(10:45/m) 158/161bpm 172cal 5.58/0mph 6) 1m - 10:48(10:48/m) 160/161bpm 181cal 5.56/0mph 7) 0.63m - 6:23(10:10/m) 161/161bpm 109cal 5.9/0mph Add a comment	-	5.6mi, 1:05:58 Running - General Split Summary === 1) 1m - 11:54(11:54/m) 102/115bpm 102cal 5.04/0mph 2) 1m - 11:00(11:00/m) 103/117bpm 85cal 5.45/0mph 3) 1m - 12:48(12:48/m) 110/120bpm 110cal 4.69/0mph 4) 1m - 12:21(12:21/m) 108/121bpm 98cal 4.86/0mph 5) 1m - 11:40(11:40/m) 121/134bpm 117cal 5.14/0mph 6) 0.62m - 6:14(9:59/m) 115/136bpm 47cal 6.01/0mph Add a comment
Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4
3.1mi, 22:10 Running - General Split Summary === 1) 1m - 7:08(7:08/m) 132/146bpm 86cal 8.41/0mph 2) 1m - 7:33(7:33/m) 150/153bpm 107cal 7.95/0mph 3) 1m - 7:07(7:07/m) 155/161bpm 106cal 8.44/0mph 4) 0.05m - 22(7:01/m) 162/164bpm 6cal 8.55/0mph Add a comment	-	6.4mi, 1:02:18 Running - General Split Summary === 1) 1m - 10:05(10:05/m) 110/121bpm 98cal 5.95/0mph 2) 1m - 8:27(8:27/m) 127/139bpm 101cal 7.1/0mph 3) 1m - 9:31(9:31/m) 119/139bpm 97cal 6.31/0mph 4) 1m - 9:38(9:38/m) 123/133bpm 103cal 6.23/0mph 5) 1m - 11:10(11:10/m) 127/136bpm 124cal 5.37/0mph 6) 1m - 9:52(9:52/m) 120/133bpm 88cal 6.08/0mph 7) 0.36m - 3:35(10:00/m) 126/135bpm 36cal 6/0mph Add a comment	-	7.4mi, 57:20 Cycling - General Split Summary === 1) 5m - 38:58(7:48/m) 88/132bpm 215cal 7.7/0mph 2) 2.36m - 18:22(7:46/m) 97/123bpm 110cal 7.72/0mph Add a comment 3.4mi, 33:42 Running - General Split Summary === 1) 1m - 9:44(9:44/m) 141/178bpm 132cal 6.17/0mph 2) 1m - 9:10(9:10/m) 142/145bpm 132cal 6.55/0mph 3) 1m - 10:39(10:39/m) 144/151bpm 132cal 5.63/0mph 4) 0.42m - 4:09(9:58/m) 144/151bpm 54cal 6.02/0mph Add a comment	3.1mi, 29:54 Running - General Split Summary === 1) 1m - 9:27(9:27/m) 119/148bpm 130cal 6.35/0mph 2) 1m - 9:28(9:28/m) 119/148bpm 139cal 6.34/0mph 3) 1m - 9:27(9:27/m) 119/148bpm 138cal 6.35/0mph 4) 0.12m - 1:32(12:53/m) 119/148bpm 21cal 4.66/0mph Add a comment 3.1mi, 29:01 Running - General Split Summary === 1) 1m - 9:57(9:57/m) 112/120bpm 103cal 6.03/0mph 2) 1m - 9:43(9:43/m) 125/139bpm 115cal 6.17/0mph 3) 1m - 8:30(8:30/m) 140/146bpm 114cal 7.06/0mph 4) 0.1m - 51(8:33/m) 144/146bpm 11cal 7.01/0mph Add a comment 7.1mi, 36:13 Cycling - General Split Summary === 1) 5m - 25:28(5:06/m) 92/141bpm 156cal 11.78/0mph 2) 2.06m - 10:45(5:14/m) 91/100bpm 54cal 11.48/0mph Add a comment	6.6mi, 39:19 Cycling - General Split Summary === 1) 5m - 30:01(6:00/m) 75/104bpm 119cal 9.99/0mph 2) 1.56m - 9:17(5:56/m) 82/110bpm 43cal 10.1/0mph Add a comment
Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11
7.8mi, 50:34 Cycling - General Split Summary === 1) 5m - 34:21(6:52/m) 91/98bpm 170cal 8.73/0mph 2) 2.84m - 16:13(5:42/m) 93/100bpm 113cal 10.52/0mph Add a comment 7.3mi, 54:56 Cycling - General Split Summary === 1) 5m - 37:40(7:32/m) 88/116bpm 181cal 7.96/0mph 2) 2.27m - 17:16(7:36/m) 96/103bpm 76cal 7.89/0mph Add a comment 7.8mi, 1:18:35 Running - General Split Summary === 1) 1m - 10:20(10:20/m) 122/139bpm 126cal 5.8/0mph 2) 1m - 9:28(9:28/m) 139/146bpm 127cal 6.34/0mph 3) 1m - 9:24(9:24/m) 145/148bpm 137cal 6.38/0mph 4) 1m - 10:08(10:08/m) 145/148bpm 142cal 5.93/0mph 5) 1m - 10:12(10:12/m) 130/147bpm 135cal 5.89/0mph 6) 1m - 10:10(10:10/m) 150/157bpm 144cal 5.9/0mph 7) 1m - 10:43(10:43/m) 150/157bpm 142cal 5.6/0mph 8) 0.78m - 8:11(10:30/m) 150/157bpm 111cal 5.71/0mph Add a comment	3.6mi, 32:45 Running - General Split Summary === 1) 1m - 9:15(9:15/m) 127/139bpm 115cal 6.48/0mph 2) 1m - 9:05(9:05/m) 134/142bpm 125cal 6.6/0mph 3) 1m - 9:00(9:00/m) 148/151bpm 133cal 6.67/0mph 4) 0.62m - 5:24(8:46/m) 150/154bpm 79cal 6.84/0mph Add a comment	4.2mi, 20:20 Cycling - General Split Summary === 1) 4.16m - 20:20(4:54/m) 94/129bpm 142cal 12.26/0mph Add a comment 4.1mi, 48:14 Running - General Split Summary === 1) 1m - 12:38(12:38/m) 105/128bpm 120cal 4.75/0mph 2) 1m - 12:13(12:13/m) 107/116bpm 116cal 4.91/0mph 3) 1m - 11:32(11:32/m) 115/125bpm 118cal 5.2/0mph 4) 1m - 10:14(10:14/m) 125/143bpm 117cal 5.86/0mph 5) 0.06m - 1:36(24:39/m) 129/140bpm 18cal 2.43/0mph Add a comment 1.1mi, 13:10 Running - General Split Summary === 1) 1m - 12:12(12:12/m) 100/121bpm 109cal 4.92/0mph 2) 0.07m - 57(12:51/m) 110/110bpm 9cal 4.67/0mph Add a comment	4.1mi, 38:33 Running - General Split Summary === 1) 1m - 10:16(10:16/m) 114/134bpm 133cal 5.85/0mph 2) 1m - 10:00(10:00/m) 133/142bpm 140cal 5.99/0mph 3) 1m - 9:34(9:34/m) 133/142bpm 137cal 6.28/0mph 4) 1m - 7:49(7:49/m) 133/142bpm 136cal 7.68/0mph 5) 0.08m - 54(11:17/m) 133/142bpm 15cal 5.32/0mph Add a comment	12.1mi, 1:32:26 Cycling - General Split Summary === 1) 5m - 38:36(7:43/m) 125/144bpm 229cal 7.77/0mph 2) 5m - 40:06(8:01/m) 83/97bpm 169cal 7.48/0mph 3) 2.07m - 13:44(6:38/m) 82/88bpm 75cal 9.05/0mph Add a comment 13.3mi, 2:17:59 Running - General Split Summary === 1) 1m - 10:06(10:06/m) 105/131bpm 90cal 5.94/0mph 2) 1m - 10:45(10:45/m) 108/120bpm 98cal 5.58/0mph 3) 1m - 11:07(11:07/m) 106/113bpm 92cal 5.4/0mph 4) 1m - 10:53(10:53/m) 107/116bpm 90cal 5.51/0mph 5) 1m - 10:28(10:28/m) 111/116bpm 86cal 5.73/0mph 6) 1m - 9:53(9:53/m) 109/119bpm 73cal 6.07/0mph 7) 1m - 9:43(9:43/m) 111/118bpm 73cal 6.17/0mph 8) 1m - 9:55(9:55/m) 114/119bpm 78cal 6.05/0mph 9) 1m - 10:30(10:30/m) 113/117bpm 81cal 5.71/0mph 10) 1m - 11:08(11:08/m) 109/115bpm 78cal 5.39/0mph 11) 1m - 10:32(10:32/m) 115/119bpm 83cal 5.7/0mph 12) 1m - 10:44(10:44/m) 113/117bpm 79cal 5.59/0mph 13) 1m - 9:16(9:16/m) 125/135bpm 99cal 6.48/0mph 14) 0.27m - 2:59(11:02/m) 125/135bpm 31cal 5.44/0mph Add a comment	3.3mi, 29:10 Running - General Split Summary === 1) 1m - 9:16(9:16/m) 145/156bpm 134cal 6.47/0mph 2) 1m - 8:53(8:53/m) 148/148bpm 136cal 6.76/0mph 3) 1m - 8:41(8:41/m) 148/148bpm 138cal 6.9/0mph 4) 0.33m - 2:20(7:00/m) 148/148bpm 45cal 8.58/0mph Add a comment	-
Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18
33mi, 3:40:00 Cycling - General Add a comment	7mi, 1:06:56 Running - General Split Summary === 1) 1m - 9:59(9:59/m) 122/137bpm 126cal 6.01/0mph 2) 1m - 9:35(9:35/m) 141/147bpm 129cal 6.26/0mph 3) 1m - 9:47(9:47/m) 143/145bpm 135cal 6.14/0mph 4) 1m - 9:10(9:10/m) 149/154bpm 131cal 6.55/0mph 5) 1m - 9:24(9:24/m) 150/157bpm 131cal 6.38/0mph 6) 1m - 9:21(9:21/m) 154/158bpm 134cal 6.42/0mph 7) 1m - 9:34(9:34/m) 155/160bpm 141cal 6.27/0mph 8) 0.01m - 8(16:46/m) 155/160bpm 1cal 3.58/0mph Add a comment	6.9mi, 44:48 Cycling - General Split Summary === 1) 5m - 32:00(6:24/m) 75/98bpm 125cal 9.38/0mph 2) 1.88m - 12:48(6:49/m) 94/139bpm 85cal 8.8/0mph Add a comment 4mi, 36:59 Running - General Split Summary === 1) 1m - 9:34(9:34/m) 119/154bpm 104cal 6.27/0mph 2) 1m - 8:48(8:48/m) 128/134bpm 106cal 6.82/0mph 3) 1m - 8:54(8:54/m) 131/139bpm 109cal 6.75/0mph 4) 1m - 9:36(9:36/m) 132/141bpm 114cal 6.25/0mph 5) 0m - 7(26:26/m) 127/129bpm 1cal 2.27/0mph Add a comment	-	-	5mi, 1:40:40 Running - General Split Summary === 1) 1m - 18:45(18:45/m) 93/117bpm 122cal 3.2/0mph 2) 1m - 19:56(19:56/m) 94/141bpm 114cal 3.01/0mph 3) 1m - 22:13(22:13/m) 89/130bpm 115cal 2.7/0mph 4) 1m - 19:00(19:00/m) 90/118bpm 101cal 3.16/0mph 5) 1m - 20:08(20:08/m) 90/118bpm 106cal 2.98/0mph 6) 0.03m - 39(23:24/m) 100/105bpm 4cal 2.56/0mph Add a comment 10.3mi, 3:00:36 Running - General Split Summary === 1) 1m - 17:09(17:09/m) 105/157bpm 133cal 3.5/0mph 2) 1m - 18:35(18:35/m) 91/112bpm 100cal 3.23/0mph 3) 1m - 19:02(19:02/m) 88/133bpm 95cal 3.15/0mph 4) 1m - 19:43(19:43/m) 86/113bpm 102cal 3.04/0mph 5) 1m - 18:29(18:29/m) 89/107bpm 101cal 3.25/0mph 6) 0.03m - 39(23:52/m) 96/103bpm 3cal 2.51/0mph 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 73.43					21:12 73.10	19:51 78.07	20:57 74.94		21:11 75.06
4mi	1	27:56 6:59/mi	72.65											27:56 72.65
5mi	4	32:26 6:29/mi	78.98				36:32 66.73				39:00 65.13	32:26 78.98
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	68.87										49:32:00 1.06	46:00 68.87
6.2mi	2	44:40 7:12/mi	71.45									44:40 71.45				46:31 70.99
10km	15	41:50 6:44/mi	77.11				43:23 71.33				51:30 62.10	41:50 77.11	48:22 66.69	45:12 72.58	52:27 62.55	45:04 74.07
6.9mi	1	52:00 7:35/mi	69.49											52:00 69.49
7mi	2	54:00 7:43/mi	64.90			54:00 64.47	54:05 64.90
8mi	6	57:40 7:13/mi	69.56					57:40 69.56				1:10:38 59.24	1:13:12 57.65	1:19:03 53.85	1:17:07 55.69
8.3mi	1	59:07 7:07/mi	74.06										59:07 74.06
9mi	1	1:08:03 7:34/mi	66.38			1:08:03 66.38
9.8mi	1	1:27:27 8:55/mi	60.00											1:27:27 60.00
10mi	6	1:14:11 7:25/mi	71.53		1:17:45 64.32			1:18:00 65.16				1:14:11 71.53	1:19:42 67.17	1:16:23 70.71
10.5mi	1	1:19:34 7:37/mi	69.69									1:19:34 69.69
10.6mi	1	1:17:40 7:22/mi	74.71													1:17:40 74.71
12mi	4	1:43:35 8:38/mi	59.05			2:34:00 39.71	1:43:35 59.05					1:50:45 57.67
20km	3	1:49:55 8:51/mi	61.27											1:49:55 61.27
13mi	1	1:34:48 7:18/mi	70.58				1:34:48 70.58
13.1mi	31	1:32:31 7:04/mi	75.60		1:36:31 68.79	1:35:34 70.07		1:33:12 72.46	1:36:54 70.91	1:34:12 73.59	1:32:31 75.60	1:35:29 73.90	1:39:33 70.88	1:38:16 72.46	1:39:26 72.94	1:43:15 70.24
13.6mi	2	2:10:51 9:37/mi	56.50									2:38:02 46.36	2:10:51 56.50
16mi	4	2:22:50 8:56/mi	59.84		2:25:19 56.79	2:22:50 58.29	2:24:17 58.21						2:28:12 59.84
30km	1	2:24:38 7:46/mi	69.49								2:24:38 69.49
20mi	2	2:43:00 8:09/mi	66.76									2:43:00 66.76				2:50:36 66.22
26.2mi	10	3:37:00 8:17/mi	66.52	3:50:40 59.42			3:54:01 60.13	3:37:00 65.44				3:41:29 65.92	4:08:50 59.79	4:05:26 61.20	3:48:00 66.52
32mi	1	6:54:00 12:56/mi	44.75													6:54:00 44.75

2019	Distance	Date	Result	WAVA
Cardiff 10K	10km	1 Sep	45:04	74.07%
cotswold way relay (10 Legs)	100mi	29 Jun		0.00%
castles relay leg 2	10.55mi	8 Jun	1:17:40	74.71%
Caerphilly 10k	10km	19 May	47:20	69.92%
Sand Bar Half Englewood Florida	13.1mi	11 May	1:53:05	64.13%
publix star wars 10K	6.2mi	4 May	46:31	70.99%
Whitebrook Wind-up 10k	10km	28 Apr	52:35	62.94%
Gilwern Grunt	8mi	22 Apr	1:27:07	49.30%
Newport parkrun	5km	20 Apr	21:11	75.06%
Vale of Glamorgan Coastal Ultra	32mi	6 Apr	6:54:00	44.75%
San Domenico 20	20mi	17 Mar	2:50:36	66.22%
Admiral City of Newport Half Marathon	13.1mi	3 Mar	1:43:15	70.24%
2018	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	7 Oct	1:39:26	72.94%
The Vicious Wentwood Weasel	8mi	2 Sep	1:17:07	55.69%
Edinburgh Marathon	26.2mi	27 May	3:48:00	66.52%
Sand Bar Half Englewood Florida	13.1mi	12 May	1:43:32	69.40%
Newport Marathon	26.2mi	29 Apr	4:23:36	56.98%
Sorbrook 10K Challenge	10km	21 Jan	52:27	62.55%
2017	Distance	Date	Result	WAVA
Snowdonia Marathon	26.2mi	28 Oct	4:05:26	61.20%
Wentwood Woodlark	8mi	17 Sep	1:19:03	53.85%
PSUK 10 Mile Salterns Park, Lee On Solenr, PO14 3QS	10mi	13 Sep	1:16:23	70.71%
Port Talbot Half Marathon	13.1mi	13 Aug	1:39:59	71.87%
Newport parkrun	5km	15 Jul	21:02	74.94%
Rose Inn Series Race 3	4mi	11 Jul	27:56	72.65%
Tintern Trot	6mi	6 Jul	51:40	61.32%
Newport parkrun	5km	1 Jul	21:05	74.76%
Treforest 10k	10km	28 May	45:12	72.58%
GLCL Road Race 2: Llanhennock	6mi	23 May	46:00	68.87%
Whitebrook Wind-up HM	13.1mi	21 May	1:49:00	65.92%
Sirhowy Challenge	9.8mi	14 May	1:27:27	60.00%
Newport parkrun	5km	13 May	20:57	74.60%
Offa's Orror	20km	23 Apr	1:49:55	61.27%
Gilwern Grunt	7.6mi	17 Apr	1:13:51	54.29%
psuk police x country	6.85mi	15 Mar	52:00	69.49%
Newport Half Marathon	13.1mi	5 Mar	1:38:16	72.46%
2016	Distance	Date	Result	WAVA
The Bog & Bryn Challenge	13.6mi	6 Nov	2:10:51	56.50%
Snowdonia Marathon	26.2mi	29 Oct	4:08:50	59.79%
bradenton half florida	13.1mi	15 Oct	1:45:21	67.59%
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	70.62%
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	73.77%
Severn Bridge Half Marathon	13.1mi	24 Aug	1:42:19	68.35%
Edinburgh Half Marathon	13.1mi	25 May	1:32:31	75.60%
Forest of Dean Spring Half	13.1mi	30 Mar	1:34:30	73.36%
San Domenico 30K	30km	23 Mar	2:24:38	69.49%
City of Newport Half Marathon	13.1mi	2 Mar	1:36:07	72.12%
Dursley Dozen	12mi	9 Feb	1:53:00	56.03%
2013	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	6 Oct	1:34:12	73.59%
2012	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	14 Oct	1:36:54	70.91%
Forest of Dean Trails Half Marathon	13.1mi	1 Apr	1:36:59	70.24%
2011	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	16 Oct	1:34:28	72.11%
Edinburgh Marathon	26.2mi	22 May	3:37:00	65.44%
Chedworth Roman Trail 10	10mi	3 Apr	1:18:00	65.16%
Llanelli Waterside Half Marathon	13.1mi	6 Mar	1:33:12	72.46%
Reverse 10	10mi	20 Feb	1:10:27	72.15%
Lliswerry 8	8mi	30 Jan	57:40	69.56%
Merthyr Mawr Christmas Pudding Race	5.8mi	16 Jan	50:33	57.15%
2010	Distance	Date	Result	WAVA
Cardiff Half Marathon	12.98mi	17 Oct	1:34:48	70.58%
boca grande 10k florida	10km	3 Oct	43:23	71.33%
Tydfilians' Roman Run	16mi	4 Sep	2:24:17	58.21%
Machen Mountain (BM) 6 Miles/1450 Feet	10km	30 Aug	58:00	53.36%
Merthyr Police 10K	10km	15 Aug	44:37	69.36%
Cwmcarn Scenic 7	7mi	14 Jul	54:05	64.90%
Llanownno 5 Mile	5mi	30 Jun	36:41	67.00%
Edinburgh Marathon	26.2mi	23 May	3:54:01	60.13%
Sorbrook Challenge 10K	10km	9 May	47:05	65.20%
Offa's 'Orror	20km	11 Apr	1:52:56	56.09%
Cardiff 5K Parkrun	5km	3 Apr	20:05	73.43%
Endurancelife Coastal Trail Series - South Devon (Half Marathon)	13.1mi	27 Feb	2:19:29	48.01%
Dursley Dozen	12mi	14 Feb	1:43:35	59.05%
Old Father Time 5 Mile	5mi	3 Jan	36:32	66.73%
Cardiff 5K Parkrun	5km	2 Jan	22:03	66.88%
2009	Distance	Date	Result	WAVA
Endurance Life Coastal Trail Series - Gower (Marathon)	26.2mi	5 Dec	3:55:00	59.35%
Tour of Torfaen Half Marathon	13.1mi	25 Oct	1:35:34	70.07%
Cardiff Half Marathon	13.1mi	18 Oct	1:38:08	68.24%
Tydfilians' Roman Run	16mi	5 Sep	2:22:50	58.29%
Cwmcarn Scenic 7	7mi	15 Jul	54:00	64.47%
Caerphilly Summits Challenge (12 miles)	12mi	4 Jul	2:34:00	39.71%
The Humph's Hilly Half	13.1mi	27 Jun	1:45:14	63.63%
Welsh Castles Relay Stage 1 - Caernarfon to Penygroes	9mi	13 Jun	1:08:03	66.38%
Pentyrch Hill Race	6.5mi	28 Apr	1:02:11	51.23%
Offas Orror 20K	20km	19 Apr	1:58:14	53.11%
2008	Distance	Date	Result	WAVA
Tour of Torfaen	13.1mi	26 Oct	1:36:31	68.79%
Cardiff Half Marathon	13.1mi	19 Oct	1:40:06	66.33%
Tydfilians' Roman Run	16mi	6 Sep	2:25:19	56.79%
Machen Mountain (BM) 6 Miles/1450 Feet	10km	25 Aug	1:00:06	50.65%
Brecon 10	10mi	3 Aug	1:17:45	64.32%
2007	Distance	Date	Result	WAVA
Toronto Marathon	26.2mi	14 Oct	3:50:40	59.42%

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