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jennyh F40

Great blue shark (62)

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Les Croupiers RC

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Recent Blogs
Killing in the Name	Oct 2021

Recent Training
3rd Dec	Core	0mi	2:51
3rd Dec	Sets - Squats	0mi	4:18
3rd Dec	Strength	0mi	1:36
3rd Dec	Sets - Pressups	0mi	3:50
2nd Dec	General	5.2mi	50:37

Planned Races
Treforest 10k	22nd May
Port Sunlight 5K	12th Jun
Port Sunlight 10K	12th Jun
Porthcawl 10K	3rd Jul
Magor 10K	30th Jul

12 Month Benchmarks	Run
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2021 Targets	Set your targets
Run 1500 Walk 600

Recent Threads
Trader: New Game
parkrun thread
Things you want to say but can't
Politics
New Fetch Game: Hide and Seek
1500 miles in 2021

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Badges Collected	See available badges
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Best Times
Best WAVA

Dist	Races	PB	WB	2003	2004	2005	2006	2007	2009	2010	2011	2013	2014	2015	2016	2017	2018	2019	2020	2021
100m	2	18 4:50/mi	57.37													18 56.16			18 57.37
200m	2	39 5:14/mi	52.96													40 50.55			39 52.96
400m	3	1:26 5:46/mi	52.90													1:26 52.90			1:31 51.10	1:33 50.36
800m	1	3:17 6:36/mi	54.49																3:17 54.49
1km	2	4:18 6:55/mi	52.00																4:18 52.00	4:22 51.68
1500m	3	6:08 6:35/mi	58.78													6:08 58.78		6:23 57.32		6:41 55.57
1mi	36	6:31 6:31/mi	58.92					14:28 25.65			7:16 51.46	6:33 57.56	6:38 56.84	6:40 57.20	6:37 58.03	6:31 58.92	6:36 58.60	6:46 57.59	7:05 55.42	7:14 54.68
2km	2	9:24 7:34/mi	52.29																9:24 52.29	9:34 51.77
3km	1	15:26 8:17/mi	51.04																	15:26 51.04
2mi	11	13:10 6:35/mi	59.81			13:12 59.61			13:10 59.81	14:11 55.61		14:58 53.42			14:16 56.69	13:42 59.44	13:54 59.01	14:20 57.65	15:12 54.77	15:52 52.87
4km	1	19:47 7:58/mi	53.09																	19:47 53.09
4.5km	5	22:16 7:58/mi	55.02											23:57 50.12		22:43 53.55	22:16 55.02	24:26 50.50		30:19 41.28
2.9mi	1	22:16 7:41/mi	54.44					22:16 54.44
3mi	15	20:12 6:44/mi	62.14				21:18 58.86		20:12 62.14	23:30 53.51		22:48 55.89		22:05 58.32	21:45 59.22	21:47 59.50	21:43 60.10	22:08 59.39	23:42 55.85	23:43 56.21
5km	259	20:41 6:39/mi	62.77	27:29 47.24		20:41 62.77	21:56 59.19		21:11 61.47	22:16 58.48		23:31 55.87	22:24 58.91	22:55 57.87	21:46 61.67	21:42 61.86	21:47 62.49	22:14 61.22	23:19 58.79	24:33 56.64
5.4km	2	28:21 8:27/mi	52.22															28:21 52.22
5.6km	2	28:24 8:10/mi	53.31													28:24 53.31
5.7km	3	31:38 8:56/mi	47.79										33:06 45.68	31:38 47.79
5.9km	4	30:01 8:11/mi	51.04			30:01 51.04
3.7mi	2	30:42 8:18/mi	52.44													30:42 52.44
6km	8	28:41 7:42/mi	54.32				28:41 54.32	31:46 49.05					31:46 50.10
6400m	3	33:46 8:29/mi	52.71																	33:46 52.71
4mi	16	27:46 6:57/mi	61.28						27:46 60.38	30:32 55.04					30:58 55.81	29:05 59.84	28:36 61.28	30:17 58.28	32:05 55.40	32:34 54.58
6.5km	1	30:03 7:26/mi	56.17				30:03 56.17
6.9km	1	33:47 7:53/mi	54.12			33:47 54.12
4.3mi	1	31:16 7:16/mi	60.76														31:16 60.76
5mi	13	34:06 6:49/mi	62.53			34:21 62.08	34:06 62.53							39:29 54.70		37:11 58.66	39:08 56.45	38:17 58.14		45:53 49.25
6.2mi	2	51:57 8:23/mi	53.23															51:57 53.23		59:58 46.84
10km	42	44:20 7:08/mi	60.26	53:53 49.58	46:00 58.08	44:51 59.57	44:20 60.26	46:40 57.25		50:27 52.98		45:50 58.64	48:44 55.33	47:32 56.73	46:50 57.80	45:24 60.24	45:42 60.22	47:55 57.43		53:52 52.26
7.1mi	1	1:13:40 10:23/mi	43.30															1:13:40 43.30
8mi	4	59:49 7:29/mi	59.32														59:49 59.32	1:03:40 56.07	1:02:08 57.84
8.3mi	1	1:06:09 7:58/mi	55.66														1:06:09 55.66
8.5mi	1	1:41:42 11:58/mi	36.69	1:41:42 36.69
9.4mi	1	1:13:34 7:50/mi	56.09							1:13:34 56.09
9.5mi	1	1:12:01 7:35/mi	58.76													1:12:01 58.76
9.6mi	2	1:10:51 7:23/mi	59.48			1:11:49 58.68			1:10:51 59.48
10mi	27	1:11:01 7:06/mi	61.96			1:16:40 57.39		1:11:01 61.96	1:14:07 59.37	1:17:00 57.14	1:21:47 53.80	1:21:05 54.36	1:17:19 57.12	1:21:54 54.07	1:17:22 57.43	1:17:20 57.70	1:17:35 57.79	1:19:02 57.05	1:22:54 54.75	1:41:03 45.60
10.7mi	2	1:30:55 8:30/mi	51.78				1:30:55 51.78	1:37:32 48.27
10.8mi	1	1:36:47 8:58/mi	50.64																1:36:47 50.64
11.2mi	2	1:26:33 7:44/mi	57.50											1:27:59 56.37	1:26:33 57.50
13.1mi	38	1:34:42 7:14/mi	61.65	2:05:00 46.71	1:40:54 57.86	1:41:51 57.32	1:36:14 60.67	1:58:04 49.45	1:34:42 61.65	1:53:20 51.51		1:41:57 57.42	1:43:43 56.44	1:56:15 50.63	1:46:54 55.27	1:43:21 57.43	1:42:53 57.69	1:51:27 53.54	1:50:43 54.22	2:08:34 47.38
20mi	3	2:53:51 8:42/mi	53.09					2:53:51 52.56	4:48:00 31.73								2:54:58 53.09
26.2mi	17	3:26:14 7:52/mi	60.93			4:04:19 50.32				4:11:20 48.92			4:02:41 50.80	3:47:01 54.60	3:57:30 52.19	3:33:15 58.61	3:26:14 60.93	3:56:07 53.54	4:38:37 45.69	4:26:36 48.12

Date	Planned Races			Distance
30 Jul	Magor 10K Confirmed			10km
3 Jul	Porthcawl 10K Confirmed			10km
12 Jun	Port Sunlight 5K Confirmed			5km
22 May	Treforest 10k Confirmed			10km
2021		Result	WAVA	Distance
27 Nov	Kingsway parkrun, Gloucester	28:29	53.91	5km
26 Nov	Rogue Runs Severn Bridge 5m Night Run SB	45:53	54.91	5mi
13 Nov	Groe parkrun	30:48	49.86	5km
13 Nov	Elan Valley 10 mile race SB	1:41:03	51.23	10mi
7 Nov	Richard Burton 10k SB	59:58	52.66	6.2mi
24 Oct	ABP Newport Wales 10K SB	53:52	58.75	10km
23 Oct	Cardiff parkrun	29:26	52.17	5km
16 Oct	Gwent League - Senior Women & Masters PB	33:46	58.21	6400m
9 Oct	Mallards Pike parkrun	30:02	51.13	5km
2 Oct	Southwark parkrun	26:26	58.09	5km
26 Sep	Welsh Masters Championships - 400 metres SB	1:33	57.64	400m
26 Sep	Welsh Masters Championships - 1500 metres SB	6:41	63.07	1500m
12 Sep	Liverpool Half Marathon SB	2:08:34	53.20	13.1mi
11 Sep	Birkenhead parkrun	30:18	50.68	5km
29 Aug	Cardiff Pentath~Run 1 mile	8:07	55.72	1mi
29 Aug	Cardiff Pentath~Run Half Marathon	2:21:43	48.26	13.1mi
29 Aug	Cardiff Pentath~Run SB	4:26:36	53.10	26.2mi
29 Aug	Les Croupiers HM		0.00	13.11mi
28 Aug	Cardiff Pentath~Run 4.5K XC SB	30:19	45.59	4.5km
28 Aug	Cardiff Pentath~Run 10K	57:08	55.39	10km
28 Aug	Cardiff parkrun	29:19	52.38	5km
20 Aug	Rose Inn Summer Special	32:50	60.22	4mi
14 Aug	Ross-on-Wye parkrun	27:51	55.14	5km
7 Aug	Pomphrey Hill parkrun	29:19	52.38	5km
6 Aug	Summer Sizzler 5K	25:59	59.10	5km
30 Jul	Les Croupiers 5K TT SB	24:33	62.55	5km
23 Jul	SSS 4K PB	19:47	60.05	4km
16 Jul	SSS 3K PB	15:26	57.73	3km
9 Jul	SSS 2K SB	9:34	58.75	2km
2 Jul	SSS 1K SB	4:22	56.57	1km
18 Jun	CSS 4 Mile race SB	32:34	60.32	4mi
4 Jun	CSS 3 mile race SB	23:43	62.12	3mi
28 May	CSS 2 mile race SB	15:52	59.67	2mi
14 May	CSS 1 mile race SB	7:14	61.84	1mi
7 May	Banister Anniversary Mile	7:33	59.24	1mi
2020		Result	WAVA	Distance
15 Nov	Kel’s Memorial Virtual CPR SB	4:38:37	50.44	26.2mi
17 Oct	Virtual World Marathon Championships (Gdynia 2020)	2:04:28	54.55	13.1mi
4 Oct	Virtual London Marathon	5:25:28	43.18	26.2mi
24 Jul	Virtual World Masters Challenge - 800m PB	3:17	59.66	800m
24 Jul	Virtual World Masters Challenge - 400m SB	1:31	58.30	400m
24 Jul	Virtual World Masters Challenge - 200m PB	39	56.99	200m
24 Jul	Virtual World Masters Challenge - 100m SB	18	61.73	100m
18 Jul	Cardiff Summer Challenge - 2km PB	9:24	59.13	2km
10 Jul	Cardiff Summer Challenge - virtual 1km PB	4:18	56.95	1km
26 Jun	Cardiff Running Events - Virtual Summer Series 4 Mile SB	32:05	61.23	4mi
18 Jun	BMAF Virtual 5KM relays	24:11	62.73	5km
12 Jun	Cardiff Running Events - Virtual Summer Series 3 Mile SB	23:42	61.81	3mi
6 Jun	Virtual Welsh Castles Relay - Stage 8: NOT Dinas Mawddwy to Foel PB	1:36:47	56.97	10.8mi
30 May	Fake parkrun	25:47	58.84	5km
29 May	Cardiff Running Events - Virtual Summer Series 2 Mile	15:20	61.21	2mi
15 May	Cardiff Running Events - Virtual Summer Series 1 Mile	7:08	62.08	1mi
9 May	Fake parkrun	29:52	50.79	5km
6 May	CRe BAM - Virtual Bannister Anniversary Miles	7:05	62.52	1mi
2 May	Croups virtual 4 mile	32:29	60.13	4mi
24 Apr	Croups virtual 3 mile	23:58	61.12	3mi
17 Apr	Croups virtual 2 mile SB	15:12	61.75	2mi
10 Apr	Croups virtual 1 mile SB	7:05	62.52	1mi
4 Apr	Fake parkrun	25:40	59.10	5km
28 Mar	Fake parkrun	25:38	59.18	5km
14 Mar	Trelai Park parkrun	27:48	54.57	5km
8 Mar	Llanelli Waterside Half Marathon SB	1:50:43	60.92	13.1mi
7 Mar	Swansea Bay parkrun	23:49	63.70	5km
29 Feb	Dolgellau parkrun	24:13	62.64	5km
22 Feb	Grangemoor parkrun SB	23:19	65.06	5km
15 Feb	Tremorfa parkrun	24:22	62.26	5km
2 Feb	Les Croupiers Handicap 10 SB	1:22:54	61.59	10mi
1 Feb	Cosmeston Lakes parkrun	25:33	59.37	5km
26 Jan	Lliswerry 8 SB	1:02:08	65.01	8mi
25 Jan	Arrow Valley parkrun	27:43	54.73	5km
18 Jan	Llanelli Coast parkrun	27:02	56.12	5km
11 Jan	Tremorfa parkrun	24:13	62.64	5km
4 Jan	Clevedon Salthouse Fields parkrun	24:01	63.17	5km
1 Jan	Cheltenham parkrun	30:48	49.25	5km
1 Jan	King George V Playing Field parkrun	26:50	56.53	5km
2019		Result	WAVA	Distance
29 Dec	Old Father Time 5 mile SB	38:17	64.96	5mi
26 Dec	Glynneath 5	39:46	62.54	5mi
25 Dec	Cardiff parkrun	27:21	55.47	5km
21 Dec	Osterley parkrun	23:59	63.25	5km
14 Dec	Bath Skyline parkrun	28:32	53.17	5km
7 Dec	Cosmeston Lakes parkrun	28:29	53.26	5km
7 Dec	Gwent League Senior Women - Blaise Castle, Bristol	32:59	57.03	6.2km
30 Nov	Tremorfa parkrun	23:26	64.74	5km
23 Nov	Queen Elizabeth parkrun	30:50	49.20	5km
16 Nov	Tremorfa parkrun	24:11	62.73	5km
9 Nov	Elan Valley 10	1:26:23	59.10	10mi
9 Nov	Groe parkrun	26:28	57.32	5km
6 Nov	Severn Bridge 5 Night Race	39:54	62.33	5mi
3 Nov	Richard Burton 10k PB	51:57	59.98	6.2mi
2 Nov	Tremorfa parkrun	25:35	59.30	5km
26 Oct	Conwy parkrun	25:13	60.16	5km
19 Oct	Cardiff parkrun	29:20	51.72	5km
12 Oct	Grangemoor parkrun	23:52	63.56	5km
12 Oct	Gwent League Senior Women - Llandaff Fields, Cardiff	32:26	59.87	6.4km
6 Oct	Cardiff Half Marathon	1:56:30	57.90	13.1mi
5 Oct	Brynaman parkrun	24:56	60.84	5km
29 Sep	Cowbridge 10K PB	1:13:40	48.66	7.1mi
28 Sep	Cardiff parkrun	27:42	54.77	5km
22 Sep	Swansea Bay 10k	49:44	62.79	10km
21 Sep	Yeovil Montacute parkrun	27:52	54.44	5km
15 Sep	Welsh Road Relay Championship PB	28:21	57.79	5.4km
14 Sep	Night of Endurance - 10,000m	49:18	63.35	10km
8 Sep	Wirral half marathon	1:54:19	59.01	13.1mi
7 Sep	Whistle Stop Tour - Thurstaston Country Park	1:16:08	53.05	8mi
6 Sep	Whistle Stop Tour - Arrowe Park	42:36	58.38	5mi
31 Aug	Hampstead Heath parkrun	27:25	55.33	5km
25 Aug	Cardiff Pentath~Run Half Marathon	2:05:58	53.55	13.1mi
25 Aug	Cardiff Pentath~Run 1 mile	7:09	61.94	1mi
25 Aug	Cardiff Pentath~Run SB	3:56:07	59.13	26.2mi
24 Aug	Cardiff Pentath~Run 10K	52:51	59.09	10km
24 Aug	Cardiff parkrun	25:43	58.99	5km
24 Aug	Cardiff Pentath~Run 4.5K XC SB	24:26	55.88	4.5km
17 Aug	Kingsway parkrun, Gloucester	25:59	58.38	5km
14 Aug	MDAL Endurance Open Meeting 4 SB	6:23	64.66	1500m
13 Aug	Rose Inn Series Race 4 SB	30:17	64.50	4mi
7 Aug	Summer Sizzler 5K	23:13	65.34	5km
4 Aug	Brecon 10	1:29:14	57.22	10mi
20 Jul	Ashton Court parkrun	27:04	56.05	5km
17 Jul	The Chase 5K	23:27	64.69	5km
9 Jul	Rose Inn Series Race 3	30:45	63.52	4mi
7 Jul	Porthcawl 10K	54:25	57.39	10km
6 Jul	Newport parkrun	26:58	56.26	5km
5 Jul	Cardiff Summer Series 4 Miles	31:20	62.33	4mi
29 Jun	Tøyen parkrun	26:47	56.64	5km
22 Jun	Midnight Sun Marathon	4:37:14	50.36	26.2mi
15 Jun	Cardiff parkrun	24:13	62.32	5km
14 Jun	Cardiff Summer Series 3 Miles SB	22:08	65.84	3mi
1 Jun	Grangemoor parkrun	26:59	55.93	5km
31 May	Cardiff Summer Series 2 Miles SB	14:20	64.97	2mi
29 May	Merthyr Mawr Lane 5K	22:53	65.95	5km
27 May	Vitality London 10,000 SB	47:55	64.81	10km
25 May	Burgess parkrun	24:39	61.22	5km
22 May	SSAFA 5K Series Race 1 SB	22:14	67.88	5km
19 May	Plymouth Britain's Ocean City Half Marathon	1:57:55	56.86	13.1mi
18 May	Burnham and Highbridge parkrun	24:24	61.85	5km
11 May	Newtown parkrun	24:02	62.79	5km
10 May	Bannister Anniversary Miles SB	6:46	64.84	1mi
4 May	Barry Island parkrun	25:56	58.19	5km
3 May	Cardiff Summer Series 1 Mile	6:54	63.59	1mi
20 Apr	Cardiff parkrun	23:56	63.05	5km
14 Apr	Les Croupiers Castles 10 SB	1:19:02	64.21	10mi
13 Apr	Cardiff parkrun	28:32	52.89	5km
6 Apr	Somerdale Pavilion parkrun	25:53	58.30	5km
30 Mar	Cardiff parkrun	24:19	62.06	5km
24 Mar	Cardiff Taff Trail Half Marathon	2:05:38	53.37	13.1mi
23 Mar	Severn Bridge parkrun	24:24	61.85	5km
16 Mar	Cardiff parkrun	26:16	57.45	5km
9 Mar	Grangemoor parkrun	34:51	43.30	5km
3 Mar	Admiral City of Newport Half Marathon		0.00	13.1mi
17 Feb	Cardiff 20/10		0.00	10mi
16 Feb	Ashton Court parkrun	44:51	33.65	5km
10 Feb	Llanelli Waterside Half Marathon SB	1:51:27	60.16	13.1mi
9 Feb	Rogiet parkrun	26:06	57.82	5km
2 Feb	Cardiff parkrun	24:51	60.73	5km
27 Jan	Lliswerry 8 SB	1:03:40	63.09	8mi
26 Jan	Pontypridd parkrun	25:00	60.36	5km
20 Jan	Les Croupiers Handicap 10	1:23:02	61.12	10mi
12 Jan	Merthyr parkrun	25:15	59.77	5km
5 Jan	Pontypool parkrun	26:18	57.38	5km
1 Jan	Cardiff parkrun	25:27	59.30	5km
1 Jan	Barry Island parkrun	25:24	59.41	5km
2018		Result	WAVA	Distance
30 Dec	Old Father Time 5 SB	39:08	63.21	5mi
29 Dec	Grangemoor parkrun	24:57	60.49	5km
25 Dec	Cardiff parkrun	23:32	64.13	5km
22 Dec	Cardiff parkrun	29:36	50.98	5km
15 Dec	Penallta parkrun	23:19	64.72	5km
8 Dec	Victoria Dock parkrun	23:25	64.45	5km
1 Dec	Cardiff parkrun	27:51	54.19	5km
24 Nov	Aberbeeg parkrun	23:07	65.28	5km
17 Nov	Elan Valley 10	1:27:36	57.93	10mi
10 Nov	Riverfront parkrun	23:38	63.86	5km
9 Nov	Severn Bridge 5 Night Race	41:30	59.60	5mi
4 Nov	Richard Burton 10K	53:15	58.32	10km
3 Nov	Grangemoor parkrun	23:07	65.28	5km
3 Nov	Big Fetch Mile - Cardiff	6:42	65.49	1mi
27 Oct	Snowdonia Marathon	4:38:49	49.78	26.2mi
20 Oct	Crosby parkrun	23:48	63.41	5km
13 Oct	Gwent League Senior Women - Llandaff Fields, Cardiff	32:22	59.68	6.4km
7 Oct	Cardiff Half Marathon	1:44:33	64.13	13.1mi
6 Oct	Cardiff parkrun	26:43	56.49	5km
29 Sep	Grangemoor parkrun	23:13	65.00	5km
16 Sep	Swansea Bay 10k SB	45:42	67.95	10km
15 Sep	Cardiff parkrun	25:16	59.73	5km
8 Sep	Pontypridd parkrun	26:09	57.71	5km
5 Sep	The Chase 5K SB	21:47	69.28	5km
2 Sep	Cardiff 10K	46:51	66.28	10km
1 Sep	Cardiff parkrun	26:01	58.01	5km
26 Aug	Cardiff Pentath~Run Half Marathon	1:45:52	63.33	13.1mi
26 Aug	Cardiff Pentath~Run PB	3:26:14	67.30	26.2mi
26 Aug	Cardiff Pentath~Run 1 mile	7:15	60.52	1mi
25 Aug	Cardiff parkrun	24:05	62.66	5km
25 Aug	Cardiff Pentath~Run 4.5K XC PB	22:16	61.00	4.5km
25 Aug	Cardiff Pentath~Run 10K	46:46	66.40	10km
18 Aug	Bryn Bach parkrun	22:50	66.09	5km
14 Aug	Rose Inn Series Race 4 SB	28:36	67.94	4mi
11 Aug	Mile End parkrun	22:19	67.62	5km
9 Aug	The Race of Truth - Les Croupiers 5K Time Trial	21:51	69.07	5km
5 Aug	Brecon 10	1:23:21	60.89	10mi
4 Aug	Cardiff parkrun	33:04	45.64	5km
1 Aug	Summer Sizzler 5K	21:52	69.01	5km
28 Jul	Cardiff parkrun	22:59	65.66	5km
25 Jul	SSAFA 5K Series Race 3	21:59	68.65	5km
21 Jul	Maesteg parkrun	23:32	64.13	5km
20 Jul	Cardiff Summer Series 4 Mile PB	31:16	68.03	4.3mi
14 Jul	Aberdare parkrun	23:09	65.19	5km
10 Jul	Rose Inn Series Race 3	29:09	66.65	4mi
7 Jul	Gnoll parkrun	23:39	63.81	5km
1 Jul	Miskin Manor Mile	7:06	61.80	1mi
30 Jun	Night of Endurance - 10,000m	48:54	63.50	10km
24 Jun	Swansea Half Marathon	1:54:15	58.69	13.1mi
23 Jun	Eastville parkrun	26:26	57.09	5km
20 Jun	SSAFA 5K Series Race 2	22:16	67.46	5km
16 Jun	Grangemoor Parkrun	22:53	65.64	5km
15 Jun	Cardiff Summer Series 3 Miles SB	21:43	66.79	3mi
12 Jun	Rose Inn Series Race 2	29:08	66.38	4mi
9 Jun	Welsh Castles Relay Stage 9 - Foel to Llanfair Caereinion PB	1:06:09	62.68	8.3mi
2 Jun	Cardiff parkrun	23:32	63.83	5km
30 May	Merthyr Mawr Lane 5K	22:31	66.71	5km
26 May	Newport parkrun	24:25	61.52	5km
23 May	SSAFA 5K Series Race 1	22:41	66.22	5km
20 May	Liverpool Rock 'n' Roll Half Marathon	1:51:01	60.08	13.1mi
19 May	Worcester parkrun	30:38	49.03	5km
11 May	Cardiff Summer Series 2 Miles SB	13:54	66.52	2mi
6 May	Cardiff 5K Race for Victory	22:45	66.02	5km
6 May	Les Croupiers Castles 10	1:21:32	61.91	10mi
4 May	Bannister Anniversary Miles SB	6:36	65.94	1mi
29 Apr	Newport Marathon	3:59:59	57.53	26.2mi
27 Apr	Cardiff Summer Series 1 Mile	7:16	59.89	1mi
22 Apr	London Marathon	4:34:41	50.26	26.2mi
21 Apr	Finsbury parkrun	29:52	50.29	5km
14 Apr	Penallta parkrun	22:26	66.96	5km
7 Apr	Cardiff parkrun	22:50	65.78	5km
1 Apr	Cardiff Taff Trail Half Marathon SB	1:42:53	64.82	13.1mi
31 Mar	Grangemoor parkrun	23:29	63.96	5km
24 Mar	Cardiff parkrun	25:29	58.94	5km
17 Mar	Cardiff parkrun	26:14	57.26	5km
10 Mar	20/20 Fission SB	2:54:58	58.95	20mi
24 Feb	Welsh XC Championships Senior Women - Singleton Park, Swansea	31:59	54.10	5.76km
18 Feb	Llanelli Waterside Half Marathon	1:49:26	60.94	13.1mi
17 Feb	Cardiff parkrun	25:49	58.18	5km
11 Feb	Gwent League Senior Women - Pontypool	38:59	46.24	6km
3 Feb	Maesteg parkrun	23:06	65.02	5km
28 Jan	Lliswerry 8 PB	59:49	66.81	8mi
27 Jan	Cardiff parkrun	30:50	48.72	5km
21 Jan	Les Croupiers Handicap 10 SB	1:17:35	65.07	10mi
20 Jan	Cardiff parkrun	35:36	42.19	5km
13 Jan	Cardiff parkrun	29:43	50.55	5km
6 Jan	Cardiff parkrun	25:37	58.64	5km
1 Jan	Cardiff parkrun	24:18	61.81	5km
1 Jan	Barry Island parkrun	24:51	60.44	5km
2017		Result	WAVA	Distance
31 Dec	Old Father Time 5	37:25	65.78	5mi
30 Dec	Cardiff parkrun	26:49	56.01	5km
26 Dec	Glynneath 5	38:02	64.72	5mi
25 Dec	Cardiff parkrun	25:37	58.64	5km
23 Dec	Cardiff parkrun	23:05	65.07	5km
9 Dec	Hackney Marshes parkrun	23:17	64.51	5km
3 Dec	Gwent League Senior Women - Pembrey	32:56	54.32	3.7mi
2 Dec	Cardiff parkrun	25:49	58.18	5km
18 Nov	Minehead parkrun	23:15	64.60	5km
11 Nov	Cardiff parkrun	32:33	46.15	5km
11 Nov	Gwent League Senior Women - Penlan, Brecon PB	30:42	58.27	3.7mi
5 Nov	Richard Burton 10K	50:02	61.76	10km
28 Oct	Big Fetch Mile - Cardiff	6:41	65.11	1mi
28 Oct	Cardiff parkrun	22:50	65.78	5km
22 Oct	Abingdon Marathon	4:18:44	53.36	26.2mi
14 Oct	Cardiff parkrun	26:23	56.93	5km
14 Oct	Gwent League Senior Women - Llandaff Fields, Cardiff PB	28:24	59.24	5.6km
7 Oct	Cardiff parkrun	23:26	64.10	5km
1 Oct	Cardiff Half Marathon SB	1:43:21	64.53	13.1mi
30 Sep	Cwmbran parkrun	26:14	57.26	5km
24 Sep	Swansea Bay 10K	45:40	67.66	10km
16 Sep	Cardiff parkrun (Pontcanna)	23:39	63.51	5km
9 Sep	Swansea Bay parkrun	22:11	67.71	5km
6 Sep	Welsh Masters Newport - 1500 metres PB	6:08	66.13	1500m
6 Sep	Welsh Masters Newport - 200 metres SB	40	53.62	200m
6 Sep	Welsh Masters Newport - 400 metres PB	1:26	59.70	400m
6 Sep	Welsh Masters Newport - 100 metres PB	18	59.58	100m
3 Sep	Cardiff 10k SB	45:24	68.06	10km
2 Sep	Cardiff parkrun	25:12	59.61	5km
27 Aug	Cardiff Pentath~Run SB	3:33:15	64.74	26.2mi
27 Aug	Cardiff Pentath~Run Half Marathon	1:51:23	59.88	13.1mi
27 Aug	Cardiff Pentath~Run 1 mile	7:17	59.75	1mi
26 Aug	Cardiff Pentath~Run 10K	48:06	64.24	10km
26 Aug	Cardiff Pentath~Run 4.5K XC SB	22:43	59.51	4.5km
26 Aug	Cardiff parkrun	23:46	63.20	5km
19 Aug	Cardiff parkrun	22:57	65.45	5km
17 Aug	The Race of Truth - Les Croupiers 5K Time Trial	22:36	66.46	5km
12 Aug	Porthcawl parkrun	25:54	57.99	5km
12 Aug	Night of Endurance - Mile	6:38	65.60	1mi
8 Aug	Rose Inn Series Race 4 SB	29:05	66.49	4mi
6 Aug	Brecon 10 Mile	1:19:44	63.31	10mi
5 Aug	Cardiff parkrun	24:23	61.60	5km
2 Aug	Summer Sizzler 5K	22:13	67.61	5km
29 Jul	Cardiff parkrun	31:08	48.25	5km
26 Jul	SSAFA 5K Series Race 3	22:29	66.81	5km
22 Jul	Cardiff parkrun	22:52	65.69	5km
14 Jul	Cardiff Summer Series 4 Miles	29:34	65.41	4mi
11 Jul	Rose Inn Series Race 3	29:44	65.04	4mi
8 Jul	Cardiff parkrun	22:54	65.59	5km
1 Jul	Cardiff parkrun	22:35	66.51	5km
28 Jun	The Chase 5K	22:09	67.81	5km
25 Jun	Swansea Half Marathon	1:43:45	64.28	13.1mi
24 Jun	Cardiff parkrun	38:23	39.13	5km
21 Jun	SSAFA 5K Series Race 2	23:26	64.10	5km
18 Jun	Caerphilly 10K	1:03:34	48.40	10km
17 Jun	Cardiff parkrun	27:08	55.13	5km
16 Jun	Cardiff Summer Series 3 Miles SB	21:47	66.31	3mi
10 Jun	Welsh Castles Relay leg 4 Maentwrog to Harlech PB	1:12:01	66.16	9.5mi
3 Jun	Barry Island parkrun	25:27	58.78	5km
31 May	Merthyr Mawr Lane 5K	22:53	65.37	5km
29 May	Vitality London 10,000	46:54	65.59	10km
27 May	Grangemoor parkrun	24:15	61.69	5km
24 May	SSAFA 5K Series Race 1	22:35	66.24	5km
13 May	Cardiff parkrun	25:52	57.83	5km
12 May	Cardiff Summer Series 2 Miles SB	13:42	67.06	2mi
7 May	Great Welsh Half Marathon	1:45:22	62.99	13.1mi
6 May	Cardiff parkrun	31:46	47.09	5km
5 May	Bannister Anniversary Miles PB	6:31	66.29	1mi
30 Apr	Les Croupiers Castles 10	1:17:44	64.63	10mi
29 Apr	Cardiff parkrun	35:47	41.81	5km
28 Apr	Cardiff Summer Series 1 Mile	6:32	66.12	1mi
15 Apr	Cardiff parkrun	21:42	68.94	5km
8 Apr	Cwmbran parkrun	21:54	68.31	5km
2 Apr	Greater Manchester Marathon	4:05:12	56.05	26.2mi
18 Mar	Cardiff parkrun	23:12	64.48	5km
11 Mar	Cardiff parkrun	35:27	42.20	5km
5 Mar	Newport Half Marathon	1:44:19	63.63	13.1mi
4 Mar	Cardiff parkrun	29:33	50.62	5km
26 Feb	Pontypool Home Run 10k	49:09	62.59	10km
25 Feb	Cardiff parkrun	32:31	46.01	5km
18 Feb	Cardiff parkrun SB	21:42	68.94	5km
11 Feb	Cardiff parkrun	34:11	43.76	5km
4 Feb	Cardiff parkrun	22:00	68.00	5km
29 Jan	Les Croupiers Handicap 10 SB	1:17:20	64.96	10mi
21 Jan	Cardiff parkrun	37:32	39.86	5km
14 Jan	Newport parkrun	24:49	60.28	5km
1 Jan	Cardiff parkrun	27:00	55.41	5km
1 Jan	Old Father Time 5 SB	37:11	65.91	5mi
1 Jan	Barry Island parkrun	25:02	59.76	5km
2016		Result	WAVA	Distance
31 Dec	Cardiff parkrun	23:34	63.48	5km
25 Dec	Cardiff parkrun	35:44	41.86	5km
24 Dec	Cardiff parkrun	22:23	66.83	5km
17 Dec	Fulham Palace parkrun	22:28	66.59	5km
11 Dec	Merthyr Mawr Christmas Pudding Run 10K	1:12:41	42.33	10km
10 Dec	Cardiff parkrun	22:45	65.76	5km
3 Dec	Cardiff parkrun	24:59	59.88	5km
3 Dec	Gwent League Senior Women - Blaise Castle, Bristol	29:43	59.40	5.9km
26 Nov	Minehead parkrun SB	21:46	68.73	5km
19 Nov	Cardiff parkrun	24:40	60.65	5km
13 Nov	The 10K MoRun Cardiff	1:00:10	51.13	10km
12 Nov	Cardiff parkrun	51:37	28.98	5km
12 Nov	Gwent League Senior Women - Penlan, Brecon	30:14	56.41	5.7km
5 Nov	Cardiff parkrun	30:22	49.26	5km
29 Oct	Cardiff parkrun	29:25	50.85	5km
22 Oct	Cardiff parkrun	26:41	56.06	5km
16 Oct	Gwent League Senior Women - Newbridge Fields, Bridgend	34:58	58.36	6.7km
15 Oct	Cwmbran parkrun	23:21	64.07	5km
8 Oct	Cardiff parkrun	26:27	56.56	5km
2 Oct	Cardiff Half Marathon	1:47:58	61.48	13.1mi
24 Sep	Cardiff parkrun	27:35	54.23	5km
17 Sep	Cardiff parkrun	30:38	48.83	5km
11 Sep	Cardiff 10K	47:30	64.77	10km
10 Sep	Cardiff parkrun	39:45	37.63	5km
3 Sep	Cardiff parkrun	23:00	65.04	5km
27 Aug	Fulham Palace parkrun	23:17	64.25	5km
20 Aug	Cardiff parkrun	23:20	64.11	5km
18 Aug	The Race of Truth - Les Croupiers 5K time trial	23:07	64.71	5km
13 Aug	Cardiff parkrun	22:41	65.95	5km
6 Aug	Cardiff parkrun	22:51	65.47	5km
3 Aug	Summer Sizzler 5K	22:22	66.88	5km
30 Jul	Cardiff parkrun	24:02	62.25	5km
23 Jul	Cardiff parkrun	31:52	46.94	5km
20 Jul	SSAFA 5K Series Race 3	23:02	64.95	5km
16 Jul	Cardiff parkrun	22:46	65.71	5km
9 Jul	Night of Endurance - Mile SB	6:37	65.29	1mi
9 Jul	Night of Endurance - 10,000m	47:09	65.25	10km
2 Jul	Cardiff parkrun	32:05	46.63	5km
1 Jul	Cardiff Summer Series 4 Miles SB	30:58	62.20	4mi
26 Jun	Swansea Half Marathon SB	1:46:54	62.09	13.1mi
25 Jun	Cardiff parkrun	32:45	45.68	5km
22 Jun	SSAFA 5K Series Race 2	22:52	65.42	5km
18 Jun	Cardiff parkrun	38:50	38.39	5km
11 Jun	Cardiff parkrun	41:49	35.65	5km
10 Jun	Cardiff Summer Series 3 Miles SB	21:45	66.18	3mi
5 Jun	Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates PB	1:26:33	64.74	11.2mi
1 Jun	Merthyr Mawr Lane 5K	23:12	64.25	5km
30 May	Vitality London 10,000 SB	46:50	65.44	10km
27 May	Cardiff Summer Series 2 Miles SB	14:16	64.04	2mi
18 May	SSAFA 5K Series Race 1	22:48	65.38	5km
8 May	Run Hackney Half Marathon	2:03:46	53.40	13.1mi
7 May	Highbury Fields parkrun	24:25	61.05	5km
1 May	Les Croupiers Castles 10	1:43:23	48.39	10mi
29 Apr	Cardiff Summer Series 1 Mile	6:39	64.54	1mi
10 Apr	Greater Manchester Marathon SB	3:57:30	57.63	26.2mi
2 Apr	Cardiff parkrun	23:12	64.25	5km
26 Mar	IAAF World Half Marathon Championships	1:49:59	60.09	13.1mi
13 Mar	Llanelli Waterside Half Marathon	1:48:18	61.03	13.1mi
5 Mar	Cardiff parkrun	22:29	66.30	5km
27 Feb	Cardiff parkrun	24:07	61.81	5km
13 Feb	Cardiff parkrun	23:02	64.72	5km
7 Feb	Les Croupiers Handicap 10 SB	1:17:22	64.66	10mi
30 Jan	Cardiff parkrun	23:22	63.80	5km
23 Jan	Cardiff parkrun	24:04	61.94	5km
1 Jan	Barry Island parkrun	25:53	57.59	5km
1 Jan	Cardiff parkrun	23:35	63.21	5km
2015		Result	WAVA	Distance
8 Nov	Gwent League Senior Women - Llandaff Fields, Cardiff	30:35	58.49	6km
31 Oct	Hampstead Heath parkrun	24:41	60.39	5km
11 Oct	Gwent League XC - Senior Women - Bridgend	32:41	61.28	6.6km
11 Sep	Les Croupiers 1 Mile TT SB	6:40	64.37	1mi
6 Sep	Cardiff 10K	48:04	63.76	10km
4 Sep	Les Croupiers 1 Mile TT	6:57	61.75	1mi
30 Aug	Cardiff Pentath~Run Half Marathon SB	1:56:15	56.85	13.1mi
30 Aug	Cardiff Pentath~Run 1 Mile	7:15	59.19	1mi
30 Aug	Cardiff Pentath~Run SB	3:47:01	60.30	26.2mi
29 Aug	Cardiff Pentath~Run 10K	52:52	57.97	10km
29 Aug	Cardiff parkrun	26:42	55.83	5km
29 Aug	Cardiff Pentath~Run 4.5K XC SB	23:57	56.02	4.5km
5 Aug	Summer Sizzler 5K	23:05	64.58	5km
31 Jul	Les Croupiers 1 Mile TT	6:51	62.65	1mi
22 Jul	SSAFA 5K Series Race 3	23:30	63.43	5km
8 Jul	Cosmeston Relays SB	22:05	65.18	3mi
24 Jun	SSAFA 5K Series Race 2	23:36	63.16	5km
7 Jun	Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates SB	1:27:59	63.45	11.2mi
27 May	Merthyr Mawr Lane 5K	23:04	64.44	5km
20 May	SSAFA 5K Series Race 1 SB	22:55	64.86	5km
4 May	Cardiff Bay 5 SB	39:29	61.65	5mi
1 May	Cardiff Summer Series 1 Mile	6:57	61.40	1mi
15 Mar	Dragon 10K SB	47:32	64.26	10km
8 Feb	Gwent League Senior Women - Blaise Castle, Bristol PB	31:38	53.56	5.7km
1 Feb	Les Croupiers Handicap 10 SB	1:21:54	60.86	10mi
3 Jan	Cardiff parkrun	24:36	60.42	5km
2014		Result	WAVA	Distance
13 Dec	Welsh Inter-Regional XC Championships - Masters Women - Builth Wells	31:14	51.39	5.4km
6 Dec	Gwent League Senior Women - Penlan, Brecon SB	33:06	51.19	5.7km
29 Nov	Cardiff parkrun	24:26	60.83	5km
9 Nov	Gwent League Senior Women - Llandaff Fields, Cardiff SB	31:46	56.15	6km
5 Oct	Cardiff Half Marathon	1:52:05	58.75	13.1mi
7 Sep	Cardiff 10K SB	48:44	62.68	10km
14 Aug	The Race of Truth - Les Croupiers 5K Time Trial	23:04	64.44	5km
6 Aug	Summer Sizzler 5K	22:43	65.43	5km
25 Jul	Les Croupiers 1 Mile TT	6:52	62.14	1mi
25 Jun	SSAFA 5K Series Race 2	24:27	60.79	5km
28 May	Merthyr Mawr Lane 5K	22:27	66.05	5km
21 May	SSAFA 5K Series Race 1 SB	22:24	66.19	5km
8 May	Bannister Anniversary Miles SB	6:38	64.02	1mi
4 May	Les Croupiers Castles 10	1:21:21	61.09	10mi
2 May	Cardiff Summer Series 1 Mile	6:43	63.22	1mi
13 Apr	London Marathon SB	4:02:41	56.06	26.2mi
2 Mar	Llanelli Waterside Half Marathon SB	1:43:43	63.30	13.1mi
2 Feb	Les Croupiers Handicap 10 SB	1:17:19	64.27	10mi
2013		Result	WAVA	Distance
14 Dec	Welsh Inter-Regional XC Championships, Builth Wells	34:02	53.15	6.1km
8 Dec	Gwent League Senior Women - Bath	25:16	69.25	5.9km
10 Nov	Gwent League Senior Women - Newbridge Fields, Bridgend	32:20	55.03	6km
19 Oct	Gwent League Senior Women - Pontypool	28:58	57.33	5.6km
6 Oct	Cardiff Half Marathon SB	1:41:57	64.40	13.1mi
22 Sep	Swansea Bay 10K SB	45:50	66.48	10km
6 Sep	Les Croupiers 1 Mile TT SB	6:33	64.83	1mi
30 Aug	Les Croupiers 1 Mile TT	6:47	62.60	1mi
26 Jul	Les Croupiers 1 Mile TT	6:42	63.38	1mi
17 Jul	Cosmeston Relays SB	22:48	62.80	3mi
28 Jun	Les Croupiers 1 Mile TT	6:44	63.07	1mi
21 Jun	Cardiff Summer Series 2 Miles SB	14:58	60.50	2mi
31 May	Les Croupiers 1 Mile TT	6:37	63.92	1mi
22 May	SAAFA 5K Series Race 1 SB	23:31	62.94	5km
19 May	Tewkesbury Half Marathon	1:56:07	56.40	13.1mi
5 May	Les Croupiers Castles 10 SB	1:21:05	61.13	10mi
3 Feb	Les Croupiers Handicap 10	1:21:50	60.57	10mi
2011		Result	WAVA	Distance
15 Jul	Les Croupiers 1 Mile TT SB	7:16	58.01	1mi
30 Jan	Les Croupiers Handicap 10 SB	1:21:47	60.41	10mi
2010		Result	WAVA	Distance
4 Dec	Gwent League Senior Women - Blaise Castle, Bristol	28:54	61.33	6km
20 Nov	Cardiff parkrun	23:41	62.36	5km
19 Aug	The Race of Truth - Les Croupiers 5K Time Trial	22:50	64.68	5km
15 Aug	Merthyr Police 10K SB	50:27	60.14	10km
7 Aug	Cardiff parkrun	22:27	65.79	5km
21 Jul	SSAFA 5K Series Race 3	22:26	65.84	5km
14 Jul	Cosmeston Relays	21:24	66.64	3mi
9 Jul	Self Transcendence 4 Miles SB	30:32	62.28	4mi
12 Jun	Welsh Castles Relay Stage 4 - Maentwrog to Harlech PB	1:13:34	62.97	9.4mi
4 Jun	Self Transcendence 3 Miles SB	23:30	60.68	3mi
26 May	Merthyr Mawr Lane 5K	23:35	62.61	5km
19 May	SSAFA 5K Series Race 1	23:20	63.29	5km
14 May	Self Transcendence 2 Miles SB	14:11	63.25	2mi
25 Apr	London Marathon SB	4:11:20	53.88	26.2mi
11 Apr	Welsh Road Relays 5K SB	22:16	66.32	5km
7 Mar	Llanelli Waterside Half Marathon SB	1:53:20	57.55	13.1mi
13 Feb	Cardiff parkrun	27:15	54.19	5km
30 Jan	Cardiff parkrun	23:57	61.66	5km
24 Jan	Les Croupiers Handicap 10 SB	1:17:00	64.11	10mi
2009		Result	WAVA	Distance
19 Dec	Cardiff parkrun	24:43	59.74	5km
6 Dec	Gwent League Senior Women - Hestercombe Gardens, Taunton	28:06	57.39	5460m
28 Nov	Sleepwalker 20 SB	4:48:00	35.14	20mi
22 Nov	Sospan MT10	1:30:20	54.65	10mi
8 Nov	Gwent League Senior Women - Bath	26:04	66.85	5.9km
25 Oct	Tour of Torfaen Half Marathon PB	1:34:42	68.87	13.1mi
3 Oct	Cardiff parkrun	22:56	64.39	5km
12 Sep	Cardiff parkrun	21:16	69.44	5km
31 Aug	Machen Mountain (BM) 6 Miles/1450 Feet	1:08:03	44.58	10km
22 Aug	Cardiff parkrun	27:01	54.66	5km
20 Aug	The Race of Truth - Les Croupiers 5K Time Trial SB	21:11	69.71	5km
8 Aug	Cardiff parkrun	22:18	66.22	5km
25 Jul	Cardiff parkrun	21:24	69.00	5km
22 Jul	SSAFA 5K Series Race 3	22:00	67.12	5km
15 Jul	Cosmeston Relays	21:49	65.36	3mi
10 Jul	Self Transcendence 4 Miles PB	27:46	68.47	4mi
13 Jun	Welsh Castles Relay Stage 5 - Harlech to Barmouth PB	1:10:51	66.75	9.6mi
5 Jun	Self Transcendence 3 Miles PB	20:12	70.59	3mi
27 May	Merthyr Mawr Lane 5K	21:14	69.54	5km
15 May	Self Transcendence 2 Miles PB	13:10	68.10	2mi
3 May	Les Croupiers Castles 10 SB	1:14:07	66.58	10mi
25 Apr	Cardiff parkrun	22:19	66.17	5km
2007		Result	WAVA	Distance
21 Oct	Stroud Half Marathon SB	1:58:04	55.22	13.1mi
23 Sep	Swansea Bay 10K	47:00	64.54	10km
9 Sep	Cardiff 10K	47:38	63.68	10km
10 Aug	Murder Mile SB	14:28	28.99	1mi
5 Aug	Brecon 10	1:23:22	59.20	10mi
18 Jul	Cosmeston Relays PB	22:16	61.90	2.9mi
9 Jun	Welsh Castles Relay Stage 6 - Barmouth to Dolgellau SB	1:37:32	54.14	10.7mi
1 Apr	San Domenico 20 PB	2:53:51	58.22	20mi
4 Mar	Gwent League Senior Women - Newbridge Fields, Bridgend SB	31:46	55.78	6km
28 Jan	Les Croupiers Handicap 10 PB	1:11:01	69.49	10mi
14 Jan	Richard Burton 10k SB	46:40	65.00	10km
2006		Result	WAVA	Distance
17 Dec	Merthyr Mawr Christmas Pudding Run 10K	56:53	53.33	10km
29 Oct	Welsh Road Relays 5K SB	21:56	67.33	5km
3 Sep	Cardiff 10K PB	44:20	68.42	10km
20 Aug	Merthyr Police 10K	45:45	66.30	10km
17 Aug	The Race of Truth - Les Croupiers 5K Time Trial	22:23	65.97	5km
12 Jul	Cosmeston Relays	21:49	65.36	3mi
16 Jun	Self Transcendence 3 Miles SB	21:18	66.94	3mi
10 Jun	Welsh Castles Relay Stage 2 - Penygroes to Criccieth PB	1:30:55	58.08	10.7mi
1 May	Great Welsh Run 5 PB	34:06	70.89	5mi
9 Apr	Reading Half Marathon SB	1:36:14	67.75	13.1mi
5 Mar	Gwent League Senior Women - Singleton Park, Swansea PB	30:03	63.88	6.5km
25 Feb	Welsh Cross Country Championships, Pembrey PB	28:41	61.78	6km
11 Feb	Gwent League XC Senior Women - Blaise Castle, Bristol	33:35	52.76	6km
2005		Result	WAVA	Distance
11 Dec	Welsh Inter-Regional Cross Country Championships, Brecon PB	30:01	58.05	5.9km
31 Oct	Dublin Marathon SB	4:04:19	55.43	26.2mi
16 Oct	Gwent League Senior Women - Leckwith, Cardiff PB	33:47	61.36	6.9km
9 Oct	Cardiff Half Marathon SB	1:41:51	64.02	13.1mi
4 Sep	Cardiff 10K	47:40	63.64	10km
7 Aug	Brecon 10 SB	1:16:40	64.37	10mi
11 Jun	Welsh Castles Relay Stage 5 - Harlech to Barmouth SB	1:11:49	65.85	9.6mi
1 Jun	Merthyr Mawr Lane 5K	20:54	70.65	5km
25 May	SSAFA 5K Series Race 1 PB	20:41	71.39	5km
22 May	George Thomas Hospice 5K	20:45	71.16	5km
20 May	Self Transcendence 2 Miles SB	13:12	67.93	2mi
15 May	Waterfront Ty Hafan Barry 5K	21:02	70.21	5km
2 May	Great Welsh Run 5 SB	34:21	70.37	5mi
24 Apr	Frenchay 10K SB	44:51	67.63	10km
2 Apr	World Harmony 5K	21:51	67.58	5km
2004		Result	WAVA	Distance
28 Nov	Nike Run London 10K SB	46:00	65.94	10km
3 Oct	Cardiff Half Marathon SB	1:40:54	64.62	13.1mi
5 Sep	Cardiff 10K	47:13	64.24	10km
2003		Result	WAVA	Distance
9 Nov	Sodbury Slog PB	1:41:42	41.17	8.5mi
21 Sep	Great North Run SB	2:05:00	52.16	13.1mi
9 Jul	Race For Life Cardiff SB	27:29	53.73	5km
18 May	Bupa Feetbeat 10K Cardiff SB	53:53	56.29	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	87	34	91	43	10	17	12	8	7	9	14	2	333
2021	148	78	125	122	134	135	144	160	102	100	120	5	1374
2021	0	0	0	0	1	0	0	0	0	0	0	0	1
2020	0	0	19	68	126	111	74	27	29	26	28	67	574
2020	153	150	148	132	153	156	125	140	125	130	121	126	1660
2020	0	6	0	0	0	0	5	0	0	0	0	0	12
2019	0	3	0	0	0	4	0	0	0	0	5	0	12
2019	0	0.4	0	0	0	0	0	0	0	0	0	0	0.4
2019	140	70	106	166	124	78	93	133	133	134	133	126	1435
2019	0	7	12	0	0	0	0	0	0	0	0	0	19
2018	0	0.5	0.3	0	0	0	0	0	0	0	0	0	0.8
2018	156	151	158	160	122	133	173	167	191	101	117	136	1763
2017	0	0	0	3	0	0	0	0	0	0	0	0	3
2017	162	202	141	113	135	130	178	145	150	149	107	118	1730
2016	0	0	0	0	0	0	0	0	0	0	10	0	10
2016	162	166	187	96	165	118	174	140	149	154	108	133	1753
2015	0	0	0	0	0	0	0	0	0	0	0.3	0	0.3
2015	90	77	64	76	125	86	84	85	62	86	98	141	1075
2015	0	0	0	0	8	0	0	9	0	0	0	0	17
2014	0	0	0	0	13	0	0	0	0	0	0	0	13
2014	0	0	0	0	0	0	0	0	0	0	0.1	0	0.1
2014	135	98	103	62	82	62	58	74	57	38	51	57	877
2014	27	0	0	0	9	9	49	0	0	0	0	0	94
2013	13	0	0	0	0	0	0	0	0	0	0	0	13
2013	0	0	0	0	0	0	0	0	0	0.2	0	0	0.2
2013	22	31	19	6	86	62	71	51	123	80	59	71	681
2013	55	62	45	22	9	11	0	0	0	35	35	26	302
2012	0	19	0	0	0	0	0	0	0	0	0	0	19
2012	0.3	0.3	0	0	0	0	0	0	0	0	0	0	0.6
2012	22	43	8	3	34	7	0	6	22	10	6	32	193
2012	27	55	43	0	37	16	40	57	37	47	47	28	432
2011	86	26	36	5	6	40	50	14	7	14	19	0	302
2010	131	132	143	114	97	118	158	105	55	49	105	32	1239
2009	0	0	0.9	1.3	0.9	1.7	0.6	0.4	0.6	0.3	0	0	6.5
2009	66	72	12	45	105	77	83	99	97	97	125	91	970
2008	0	0	0	54	0	0	0	0	0	0	0	9	63
2007	155	161	99	43	51	50	73	62	61	34	0	0	788
2006	78	98	112	72	52	52	78	98	55	85	50	67	896
2005	43	65	46	64	50	38	47	69	104	115	54	35	730
2004	23	25	27	20	57	27	27	30	42	43	39	32	392
2003	25	33	22	10	23	23	18	5	45	36	30	16	287

Sun 7th Nov Nov 7	Mon 8th Nov Nov 8	Tue 9th Nov Nov 9	Wed 10th Nov Nov 10	Thu 11th Nov Nov 11	Fri 12th Nov Nov 12	Sat 13th Nov Nov 13
0.8mi, 15:58 Walk - General 6.4mi, 1:02:37 Run - General	2mi, 25:01 Run - General 1mi, 10:33 Run - General 1.1mi, 12:53 Run - General 2.2mi, 26:10 Run - General	1mi, 11:01 Run - General 3.3mi, 37:31 Run - General 1.1mi, 11:09 Run - General	1mi, 25:22 Walk - General 0.5mi, 11:42 Walk - General	5.2mi, 2:11:38 Walk - General	-	10.1mi, 1:41:04 Run - General 3.1mi, 30:49 Run - General
Sun 14th Nov Nov 14	Mon 15th Nov Nov 15	Tue 16th Nov Nov 16	Wed 17th Nov Nov 17	Thu 18th Nov Nov 18	Fri 19th Nov Nov 19	Sat 20th Nov Nov 20
-	2.1mi, 23:31 Run - General 0.6mi, 5:57 Run - General 0.6mi, 7:13 Run - General 2.2mi, 25:44 Run - General	1.1mi, 13:56 Run - General 3.7mi, 36:59 Run - General 1.1mi, 12:06 Run - General	-	5.2mi, 1:00:00 Run - General	2.7mi, 1:05:48 Walk - General 2mi, 40:41 Walk - General 1.8mi, 35:37 Walk - General	-
Sun 21st Nov Nov 21	Mon 22nd Nov Nov 22	Tue 23rd Nov Nov 23	Wed 24th Nov Nov 24	Thu 25th Nov Nov 25	Fri 26th Nov Nov 26	Sat 27th Nov Nov 27
7.8mi, 1:16:20 Run - General	2.6mi, 27:13 Run - General 2.2mi, 26:35 Run - General	1mi, 11:40 Run - General 2.9mi, 28:13 Run - General 1mi, 11:38 Run - General	-	6.8mi, 1:09:00 Run - General	5.1mi, 46:24 Run - General	3.2mi, 28:43 Run - General
Sun 28th Nov Nov 28	Mon 29th Nov Nov 29	Tue 30th Nov Nov 30	Wed 1st Dec Dec 1	Thu 2nd Dec Dec 2	Fri 3rd Dec Dec 3	Sat 4th Dec Dec 4
10.4mi, 1:53:44 Run - General	2mi, 24:22 Run - General 0.7mi, 8:43 Run - General 2.2mi, 24:50 Run - General	4.6mi, 48:16 Run - General 1mi, 12:26 Run - General	2mi, 42:58 Walk - General	5.2mi, 50:37 Run - General	0mi, 2:51 Cross - Core 0mi, 4:18 Cross - Sets - Squats 0mi, 1:36 Cross - Strength 0mi, 3:50 Cross - Sets - Pressups	-

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