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CDF F50

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Races
122
Miles
11315
Miles
3030
Miles
1616
WAVA
90.32%
Mile
5:44
5k
18:42
5M
30:54
10k
39:20
Half
1:28:19
Mara
3:28:37

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Recent Training
15th May	General	3.2mi	31:56
13th May	General	1mi	22:32
13th May	General	0.7mi	14:06
12th May	General	3.9mi	50:34
11th May	General	6.2mi	2:01:26

12 Month Benchmarks	Run	Bike
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+ 144 others

Best Times
Best WAVA

Dist	Races	PB	WB	2008	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022
1mi	1	5:44 5:44/mi	89.17											5:44 89.17
5km	75	18:42 6:01/mi	90.32		23:24 65.67	23:35 65.57	22:44 69.12	21:46 72.84	20:35 77.77	19:47 81.75			20:15 81.60	18:42 90.32
4mi	1	24:48 6:12/mi	87.68											24:48 87.68
5mi	1	30:54 6:11/mi	90.20												30:54 90.20
5.1mi	1	47:00 9:13/mi	57.76							47:00 57.76
9.5km	2	41:37 7:03/mi	76.43						42:53 73.34	41:37 76.43
6mi	3	48:54 8:09/mi	66.11					54:18 58.26		48:54 66.11
10km	9	39:20 6:20/mi	89.26					45:02 72.75	42:19 78.24	41:51 80.00		41:56 80.78		40:13 87.30	39:20 89.26
7.1mi	1	53:23 7:31/mi	70.44						53:23 70.44
8mi	3	50:56 6:22/mi	89.15						56:06 75.53		57:01 75.95				50:56 89.15
9mi	1	1:19:34 8:50/mi	61.20							1:19:34 61.20
12mi	1	2:03:35 10:18/mi	52.92							2:03:35 52.92
13mi	1	2:50:50 13:08/mi	42.07								2:50:50 42.07
13.1mi	16	1:28:19 6:45/mi	86.01	1:58:44 56.17				1:37:53 72.39	1:35:38 74.10	1:35:22 75.09	1:31:20 80.23	1:33:57 77.99		1:28:19 86.01
15mi	1	2:29:03 9:56/mi	55.01						2:29:03 55.01
26.2mi	4	3:28:37 7:58/mi	72.89						3:59:16 62.04	3:30:25 71.38	3:28:37 72.89	3:31:46 72.70

2022		Result	WAVA	Distance
27 Feb	Bourton 10k PB	39:20	89.26	10km
6 Feb	Lliswerry 8 PB	50:56	89.15	8mi
13 Jan	Weston Prom Run PB	30:54	90.20	5mi
2021		Result	WAVA	Distance
3 Dec	Mallards Pike night race		0.00	5mi
10 Oct	Run Silverstone SB	40:13	87.30	10km
3 Oct	Salisbury Half Marathon PB	1:28:19	86.01	13.1mi
19 Sep	Swansea Bay 10k	40:15	87.22	10km
20 Aug	Rose Inn Summer Special PB	24:48	87.68	4mi
10 Jul	Bourton 1 mile PB	5:44	89.17	1mi
2 Jun	Hereford couriers 5k Series Race 3 PB	18:42	90.32	5km
5 May	Hereford Couriers 5k Series race 2	18:51	89.60	5km
7 Apr	Hereford Couriers 5k series race 1	18:59	87.99	5km
2020		Result	WAVA	Distance
15 Feb	Cwmbran parkrun	21:02	78.56	5km
28 Jan	Pomphrey 5K SB	20:15	81.60	5km
2019		Result	WAVA	Distance
1 Jul	Frampton 10k	45:49	74.81	10km
28 Apr	London Marathon SB	3:31:46	72.70	26.2mi
24 Mar	Weston Super Half	1:34:58	77.16	13.1mi
3 Mar	Admiral City of Newport Half Marathon SB	1:33:57	77.99	13.1mi
24 Feb	Bourton 10k SB	41:56	80.78	10km
2018		Result	WAVA	Distance
7 Oct	Cardiff Half Marathon SB	1:31:20	80.23	13.1mi
9 Sep	Lake Vyrnwy Half Marathon	1:31:24	80.17	13.1mi
11 Aug	Coppett Hill Fell Race		0.00	5.4mi
29 Apr	Newport Marathon PB	3:28:37	72.89	26.2mi
18 Mar	Weston Super Half		0.00	13.1mi
4 Mar	Admiral City of Newport Half Marathon		0.00	13.1mi
11 Feb	Dursley Dozen		0.00	12mi
28 Jan	Lliswerry 8 SB	57:01	75.95	8mi
21 Jan	Doynton Hard Half PB	2:50:50	42.07	13mi
2017		Result	WAVA	Distance
31 Dec	Wye Wander PB	47:00	57.76	5.1mi
26 Nov	Howling Bull Run	55:49	57.92	6mi
19 Nov	Newent 9 PB	41:37	76.43	9.5km
1 Oct	Cardiff Half Marathon	1:37:36	74.20	13.1mi
10 Sep	New Forest Marathon SB	3:30:25	71.38	26.2mi
12 Aug	Caldicot parkrun SB	19:47	81.75	5km
6 Jul	Tintern Trot PB	48:54	66.11	6mi
3 Jul	Frampton 10k SB	41:51	80.00	10km
9 Apr	Devizes Half Marathon	1:37:22	73.55	13.1mi
2 Apr	Cardiff Bay Run	43:19	76.43	10km
12 Mar	Bath Half	1:38:18	72.85	13.1mi
5 Mar	Newport Half Marathon SB	1:35:22	75.09	13.1mi
12 Feb	Dursley Dozen PB	2:03:35	52.92	12mi
15 Jan	Riverbank Rollick PB	1:19:34	61.20	9mi
2016		Result	WAVA	Distance
20 Nov	Newent 9 SB	42:53	73.34	9.5km
23 Oct	Stroud Half Marathon	1:39:13	72.17	13.1mi
11 Sep	New Forest Marathon SB	3:59:16	62.04	26.2mi
28 Aug	Severn Bridge Half Marathon	1:42:40	69.75	13.1mi
24 Jul	Bath Running Festival Very Long Half Marathon PB	2:29:03	55.01	15mi
4 Jul	Frampton 10k SB	42:19	78.24	10km
8 Jun	Hereford Couriers 5k Series Race 3 SB	20:35	77.77	5km
4 Jun	Lydney parkrun	20:56	76.47	5km
17 Apr	Kymin Dash PB	53:23	70.44	7.1mi
3 Apr	Reading Half Marathon	1:41:38	69.72	13.1mi
20 Mar	Forest of Dean Spring Half Marathon SB	1:35:38	74.10	13.1mi
19 Mar	Lydney parkrun	21:28	73.86	5km
12 Mar	Newent parkrun, Forest of Dean	22:20	70.99	5km
31 Jan	Lliswerry 8 SB	56:06	75.53	8mi
2015		Result	WAVA	Distance
27 Sep	Forest of Dean Autumn Half	1:40:08	70.77	13.1mi
20 Sep	Swansea Bay 10k SB	45:02	72.75	10km
12 Sep	Forest of Dean parkrun SB	21:46	72.84	5km
30 Aug	Severn Bridge Half Marathon SB	1:37:53	72.39	13.1mi
8 Aug	Forest of Dean parkrun	21:51	72.56	5km
1 Aug	Reading parkrun	21:50	72.61	5km
25 Jul	Forest of Dean parkrun	22:36	70.15	5km
18 Jul	Forest of Dean parkrun	22:13	71.36	5km
11 Jul	Forest of Dean parkrun	22:53	69.28	5km
4 Jul	Forest of Dean parkrun	22:55	69.18	5km
2 Jul	Tintern Trot SB	54:18	58.26	6mi
27 Jun	Forest of Dean parkrun	23:01	68.88	5km
13 Jun	Forest of Dean parkrun	23:20	67.95	5km
30 May	Forest of Dean parkrun	21:59	72.12	5km
23 May	Forest of Dean parkrun	22:02	71.96	5km
16 May	Forest of Dean parkrun	22:07	71.68	5km
9 May	Forest of Dean parkrun	22:33	70.31	5km
2 May	Forest of Dean parkrun	22:55	69.18	5km
25 Apr	Forest of Dean parkrun	23:01	68.27	5km
11 Apr	Forest of Dean parkrun	23:50	65.93	5km
4 Apr	Forest of Dean parkrun	25:34	61.46	5km
21 Mar	Newbury parkrun #170	23:26	67.05	5km
14 Mar	Newbury parkrun	23:38	66.48	5km
21 Feb	Newbury parkrun	23:04	68.12	5km
14 Feb	Newbury parkrun #165	23:07	67.97	5km
7 Feb	Newbury parkrun	22:46	69.02	5km
31 Jan	Newbury parkrun	23:54	65.74	5km
17 Jan	Newbury parkrun #161	23:23	67.20	5km
2014		Result	WAVA	Distance
20 Dec	Newbury parkrun #155	23:12	67.73	5km
13 Dec	Newbury parkrun #154 SB	22:44	69.12	5km
6 Dec	Newbury parkrun #153	22:59	68.37	5km
29 Nov	Newbury parkrun #152	22:55	68.56	5km
22 Nov	Newbury parkrun	23:28	66.96	5km
15 Nov	Newbury parkrun	23:37	66.53	5km
8 Nov	Newbury parkrun	23:51	65.88	5km
1 Nov	Newbury parkrun #148	24:48	63.36	5km
18 Oct	Newbury parkrun #146	23:34	66.67	5km
4 Oct	Newbury parkrun #144	23:40	66.39	5km
19 Jul	Newbury parkrun #133	23:50	65.93	5km
12 Jul	Newbury parkrun #132	23:52	65.83	5km
17 May	Newbury parkrun #124	23:45	66.16	5km
3 May	Newbury parkrun #122	24:11	64.97	5km
29 Mar	Newbury parkrun #117	25:03	62.21	5km
8 Mar	Newbury parkrun #114	25:15	61.72	5km
11 Jan	Newbury parkrun #106	25:17	61.63	5km
2013		Result	WAVA	Distance
25 Dec	Christmas Day Newbury parkrun #102	24:48	62.84	5km
7 Dec	Newbury parkrun #99	24:10	64.48	5km
2 Nov	Newbury parkrun #94	24:48	62.84	5km
3 Aug	Newbury parkrun #81	25:00	62.33	5km
15 Jun	Newbury parkrun #74	25:14	61.76	5km
8 Jun	Newbury parkrun #73	23:55	65.16	5km
20 Apr	Newbury parkrun #66 SB	23:35	65.57	5km
13 Apr	Newbury parkrun #65	24:53	62.15	5km
6 Apr	Newbury parkrun #64	24:44	62.52	5km
17 Mar	Reading Half Marathon		0.00	13.1mi
2 Feb	Newbury parkrun #55	25:07	61.57	5km
12 Jan	Newbury parkrun #52	24:21	63.51	5km
5 Jan	Newbury parkrun #51	23:52	64.79	5km
1 Jan	Newbury parkrun #50 New Year day	24:00	64.43	5km
2012		Result	WAVA	Distance
25 Dec	Newbury parkrun #48 Xmas day	24:40	62.69	5km
1 Dec	Newbury parkrun #44	24:20	63.55	5km
10 Nov	Newbury parkrun #41	25:14	61.28	5km
28 Jul	Newbury parkrun #26	24:27	63.25	5km
30 Jun	Newbury parkrun #22	24:54	62.10	5km
9 Jun	Newbury parkrun #19	24:20	63.55	5km
5 May	Newbury parkrun #13	23:33	65.66	5km
14 Apr	Newbury parkrun #10 SB	23:24	65.63	5km
31 Mar	Newbury parkrun #8	23:54	64.25	5km
18 Feb	Newbury parkrun #2	24:37	62.38	5km
11 Feb	Newbury parkrun #1	26:11	58.65	5km
2011		Result	WAVA	Distance
20 Mar	Fleet Half Marathon		0.00	13.1mi
2008		Result	WAVA	Distance
7 Dec	Reading Santa Jog - 3 laps	33:45	53.66	6km
2 Mar	Reading Half Marathon SB	1:58:44	56.17	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	87	69	60	74	25	0	0	0	0	0	0	0	316
2022	107	88	93	79	20	0	0	0	0	0	0	0	386
2022	61	71	52	70	57	0	0	0	0	0	0	0	312
2021	38	68	64	64	58	90	66	71	42	82	69	26	737
2021	155	133	118	115	108	84	101	79	58	76	92	114	1232
2021	50	69	42	7	18	44	13	16	15	67	49	86	477
2020	0	0	0	0	105	91	129	18	114	26	25	16	523
2020	126	99	108	80	116	115	92	101	55	75	93	114	1174
2020	21	14	44	35	51	55	32	31	0	0	25	0	310
2019	0	3	0	0	0	0	4	0	0	0	0	0	7
2019	126	171	216	123	53	121	117	97	67	97	101	86	1375
2019	0	0	0	0	0	26	81	4	33	17	0	38	199
2018	162	211	187	201	38	120	109	113	132	101	105	104	1585
2018	17	5	0	0	12	53	43	14	36	32	25	0	237
2017	158	128	123	136	164	189	228	239	98	133	114	46	1756
2017	0	0	26	0	0	0	3	2	0	22	6	0	58
2016	0	0	0	0	0	0	0	0	0	9	0	0	9
2016	120	109	107	113	114	145	188	174	72	111	87	128	1468
2016	0	0	7	13	0	9	8	0	8	0	0	0	45
2015	0	0	0	0	0	0	0	0	0	0	4	0	4
2015	39	28	20	36	57	63	101	137	84	117	132	100	914
2015	25	0	0	37	20	49	31	1	9	0	9	0	181
2014	0	8	0	0	0	0	0	0	0	0	0	0	8
2014	44	0	27	19	38	14	28	7	18	41	39	38	312
2014	0	0	0	0	7	21	138	61	69	86	8	24	415
2013	0	0	0	0	0	0	0	0	2	0	0	0	2
2013	82	48	0	31	19	26	6	14	6	26	33	21	313
2013	0	0	5	0	0	0	28	0	0	0	0	0	33
2012	14	27	28	24	21	32	25	21	11	14	26	21	265
2012	0	0	0	0	28	0	84	0	0	0	0	0	112
2011	0	0	0	0	0	0	0	0	0	7	0	0	7
2011	50	25	12	6	6	21	13	6	15	9	12	3	178
2011	0	0	0	59	172	71	51	0	0	0	0	0	353
2010	12	28	36	21	14	8	3	2	12	12	24	15	187
2010	0	0	4	0	0	55	103	100	27	0	0	0	290
2009	4	0	4	0	0	0	0	10	14	12	11	3	59
2008	0	0	0	0	0	0	0	4	0	0	0	0	4
2008	0	0	0	5	0	12	13	13	13	31	19	5	111
2008	0	0	0	0	0	0	0	0	9	0	0	0	9

Tue 19th Apr Apr 19	Wed 20th Apr Apr 20	Thu 21st Apr Apr 21	Fri 22nd Apr Apr 22	Sat 23rd Apr Apr 23	Sun 24th Apr Apr 24	Mon 25th Apr Apr 25
5mi, 45:15 Run - General 6.4mi, 2:02:39 Walk - General	-	4.8mi, 33:55 Run - General 1.7mi, 37:21 Walk - General 4.9mi, 1:51:12 Run - General	1.6mi, 32:01 Walk - General 10.3mi, 1:41:47 Bike - General 4.3mi, 1:26:29 Walk - General	7mi, 1:18:28 Run - General	-	7.5mi, 2:15:43 Run - General
Tue 26th Apr Apr 26	Wed 27th Apr Apr 27	Thu 28th Apr Apr 28	Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2
1.6mi, 33:02 Walk - General 24.6mi, 3:50:51 Bike - General 3.9mi, 1:15:11 Walk - General	0mi, 2:22:30 Cross - Other	3.3mi, 1:05:06 Walk - General 4.8mi, 44:08 Run - General 2.7mi, 53:44 Walk - General	4.4mi, 1:39:55 Walk - General	6.8mi, 1:19:50 Run - General	-	4.4mi, 33:43 Bike - General 3.6mi, 1:14:24 Walk - General
Tue 3rd May May 3	Wed 4th May May 4	Thu 5th May May 5	Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9
1.5mi, 27:55 Walk - General 4.4mi, 1:30:22 Walk - General	3.1mi, 19:24 Run - General 0.5mi, 6:59 Run - General	2.8mi, 58:49 Walk - General 24.7mi, 3:16:35 Bike - General 2mi, 54:06 Walk - General	-	9.4mi, 1:49:14 Run - General	28mi, 4:29:54 Bike - General	-
Tue 10th May May 10	Wed 11th May May 11	Thu 12th May May 12	Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16
3.3mi, 1:04:05 Walk - General	6.2mi, 2:01:26 Walk - General	3.9mi, 50:34 Run - General	1mi, 22:32 Walk - General 0.7mi, 14:06 Walk - General	-	3.2mi, 31:56 Run - General	-

CDF F50

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