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~Ed~ M40

About

Race Times

All Races

Mileage

Training

Les Croupiers RC

Races
223
Miles
23746
Miles
58
WAVA
82.32%
400m
1:02
800m
2:17
1500m
4:24
Mile
4:44
3000m
9:19
5000m
16:08
5k
15:58
5M
27:45
10000m
33:47
10k
33:37
10M
55:06
Half
1:13:10
20M
2:00:54
Mara
2:32:15

About Me

I got hooked on running after going along to Cardiff parkrun in 2008.

Have been upping the training gradually and making steady progress since then.

Like all distances but nothing beats the marathon!

Current Status

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Buddies

Dist	Races	PB	WB	2003	2004	2007	2008	2009	2010	2011	2012	2013	2014	2017	2018
400m	1	1:02 4:09/mi	69.65					1:02 69.65
800m	2	2:17 4:36/mi	73.80					2:20 72.22	2:17 73.80
1500m	1	4:24 4:43/mi	79.50								4:24 79.50
1mi	12	4:44 4:44/mi	82.32					4:59 74.63	4:55 75.82			4:48 78.55		4:53 79.20	4:44 82.32
3000m	3	9:19 5:00/mi	79.99						9:55 74.31		9:23 79.06	9:19 79.99
2mi	3	10:37 5:19/mi	74.69					11:12 70.43	10:40 74.12	10:37 74.69
3mi	6	16:04 5:21/mi	78.17					17:30 71.39	16:20 76.67	16:04 78.17	16:17 77.41
5km	111	15:58 5:08/mi	82.12				18:09 71.17	17:21 74.58	16:27 78.84	16:28 78.83	16:13 80.50	15:58 82.12
4mi	16	21:02 5:16/mi	80.25					23:03 72.27	21:57 76.07	21:37 77.47	21:27 78.35	21:02 80.25
5mi	6	27:45 5:33/mi	77.09					30:00 71.11	27:52 76.63	27:45 77.09	30:39 69.96
10km	25	33:37 5:25/mi	79.75	43:54 60.86		40:20 66.24	37:33 71.15	35:40 74.91	34:17 77.96	34:03 78.59	33:54 78.94	33:37 79.75
8mi	3	43:41 5:28/mi	79.51					48:26 71.70	45:17 76.69	43:41 79.51
10mi	5	55:06 5:31/mi	80.00				1:07:01 65.66	1:05:50 66.84	57:48 76.12		55:06 80.00
13.1mi	17	1:13:10 5:35/mi	80.20	1:37:42 59.76	1:39:57 58.41		1:28:05 66.28	1:17:13 75.61	1:14:54 77.95	1:13:24 79.54	1:13:36 79.41		1:13:10 80.20
20mi	1	2:00:54 6:03/mi	75.58							2:00:54 75.58
26.2mi	10	2:32:15 5:49/mi	81.16					2:54:41 70.38	2:41:40 76.05	2:35:31 79.07	2:33:32 80.17	2:33:15 80.45	2:32:15 81.16

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	115	111	132	111	129	148	170	76	0	0	0	0	992
2019	88	101	91	133	171	110	142	142	149	145	129	87	1488
2019	0	0	0	0	0	58	0	0	0	0	0	0	58
2018	136	126	96	164	187	181	196	203	193	146	103	59	1789
2017	141	107	135	135	177	98	188	288	163	112	106	79	1729
2016	0	0	0	0	0	0	0	0	0	0	0	79	79
2014	101	57	226	292	233	243	170	486	414	324	0	0	2546
2013	253	434	511	296	284	227	247	213	169	143	47	17	2839
2012	192	449	467	264	277	268	274	480	316	189	229	132	3537
2011	399	342	406	195	269	127	285	385	266	196	201	163	3236
2010	312	322	360	248	299	232	247	232	252	162	197	255	3116
2009	210	152	180	136	183	158	162	261	227	126	178	223	2194
2008	0	0	0	0	0	0	0	0	0	0	0	201	201

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	Thu 23rd Jul Jul 23	Fri 24th Jul Jul 24
1.3mi, 11:48 Running - General Split Summary === 1) 1km - 5:38(5:38/km) 77cal 10.65/11.89kmph 2) 1km - 5:49(5:49/km) 77cal 10.32/11.76kmph 3) 0.07km - 21(5:17/km) 4cal 11.35/10.61kmph Add a comment 3.1mi, 17:18 Running - General Split Summary === 1) 1km - 3:33(3:33/km) 73cal 16.88/17.6kmph 2) 1km - 3:21(3:21/km) 82cal 17.93/19.08kmph 3) 1km - 3:31(3:31/km) 79cal 17.05/18.48kmph 4) 1km - 3:37(3:37/km) 78cal 16.57/18.34kmph 5) 0.97km - 3:15(3:20/km) 71cal 17.97/18.71kmph Add a comment 1.3mi, 11:11 Running - General Split Summary === 1) 1km - 5:47(5:47/km) 80cal 10.36/13kmph 2) 1km - 5:14(5:14/km) 82cal 11.48/13.47kmph 3) 0.02km - 10(7:14/km) 2cal 8.3/9.1kmph Add a comment	13.2mi, 1:35:16 Running - General Split Summary === 1) 1km - 4:50(4:50/km) 80cal 12.43/13.23kmph 2) 1km - 4:31(4:31/km) 82cal 13.3/13.94kmph 3) 1km - 4:41(4:41/km) 81cal 12.83/14.48kmph 4) 1km - 4:16(4:16/km) 79cal 14.09/14.88kmph 5) 1km - 4:41(4:41/km) 81cal 12.82/15.35kmph 6) 1km - 5:01(5:01/km) 79cal 11.97/14.98kmph 7) 1km - 4:53(4:53/km) 73cal 12.31/15.28kmph 8) 1km - 4:46(4:46/km) 73cal 12.59/15.79kmph 9) 1km - 4:14(4:14/km) 71cal 14.17/14.48kmph 10) 1km - 4:16(4:16/km) 79cal 14.08/15.85kmph 11) 1km - 4:05(4:05/km) 74cal 14.67/15.69kmph 12) 1km - 4:11(4:11/km) 73cal 14.34/14.71kmph 13) 1km - 3:57(3:57/km) 65cal 15.18/16.59kmph 14) 1km - 4:31(4:31/km) 82cal 13.29/15.42kmph 15) 1km - 4:21(4:21/km) 78cal 13.77/15.96kmph 16) 1km - 4:33(4:33/km) 79cal 13.21/14.95kmph 17) 1km - 4:40(4:40/km) 78cal 12.84/14.91kmph 18) 1km - 4:36(4:36/km) 74cal 13.06/14.08kmph 19) 1km - 4:16(4:16/km) 81cal 14.08/14.95kmph 20) 1km - 4:25(4:25/km) 81cal 13.59/14.88kmph 21) 1km - 4:52(4:52/km) 84cal 12.32/14.08kmph 22) 0.2km - 43(3:37/km) 13cal 16.58/15.92kmph Add a comment	1.3mi, 10:10 Running - General Split Summary === 1) 1km - 5:09(5:09/km) 76cal 11.65/13.5kmph 2) 1km - 4:59(4:59/km) 78cal 12.03/13.67kmph 3) 0.01km - 1(3:29/km) 17.25/11.52kmph Add a comment 3.3mi, 24:47 Running - General Split Summary === 1) 1km - 3:27(3:27/km) 81cal 17.36/18.81kmph 2) 0.33km - 3:01(9:03/km) 24cal 6.63/18.21kmph 3) 1.6km - 5:25(3:23/km) 131cal 17.77/19.75kmph 4) 0.37km - 3:00(8:12/km) 29cal 7.31/19.68kmph 5) 0.97km - 3:22(3:29/km) 76cal 17.21/19.41kmph 6) 0.23km - 3:00(12:55/km) 15cal 4.65/16.96kmph 7) 0.37km - 1:14(3:19/km) 26cal 18.12/18.41kmph 8) 0.07km - 1:00(13:53/km) 5cal 4.32/18.41kmph 9) 0.38km - 1:12(3:09/km) 27cal 19/21.2kmph 10) 0.03km - 5(3:21/km) 2cal 17.91/21.26kmph Add a comment 1.1mi, 9:17 Running - General Split Summary === 1) 1km - 5:18(5:18/km) 82cal 11.31/12.16kmph 2) 0.84km - 3:59(4:44/km) 69cal 12.69/13.67kmph Add a comment	6.2mi, 47:49 Running - General Split Summary === 1) 1km - 4:52(4:52/km) 79cal 12.31/13.23kmph 2) 1km - 4:43(4:43/km) 81cal 12.71/14.71kmph 3) 1km - 4:42(4:42/km) 82cal 12.75/13.67kmph 4) 1km - 4:47(4:47/km) 82cal 12.55/13.71kmph 5) 1km - 4:41(4:41/km) 82cal 12.8/14.51kmph 6) 1km - 5:04(5:04/km) 82cal 11.85/14.38kmph 7) 1km - 4:47(4:47/km) 81cal 12.54/14.78kmph 8) 1km - 4:41(4:41/km) 81cal 12.81/14.24kmph 9) 1km - 4:57(4:57/km) 81cal 12.11/14.01kmph 10) 1km - 4:33(4:33/km) 82cal 13.21/14.11kmph 11) 0km - 1(4:32/km) 13.22/13.2kmph Add a comment	1.2mi, 10:02 Running - General Split Summary === 1) 1km - 5:07(5:07/km) 75cal 11.73/13.81kmph 2) 0.99km - 4:55(4:58/km) 76cal 12.09/12.97kmph Add a comment 2.8mi, 21:37 Running - General Split Summary === 1) 0.38km - 1:17(3:22/km) 26cal 17.79/17.27kmph 2) 0.08km - 1:01(13:09/km) 7cal 4.56/16.79kmph 3) 0.36km - 1:17(3:33/km) 25cal 16.87/17.2kmph 4) 0.1km - 1:02(10:35/km) 5cal 5.67/17.74kmph 5) 0.38km - 1:15(3:18/km) 26cal 18.2/17.37kmph 6) 0.06km - 1:01(17:26/km) 3cal 3.44/17.5kmph 7) 0.36km - 1:14(3:26/km) 25cal 17.47/19.52kmph 8) 0.09km - 1:01(11:39/km) 5cal 5.15/17.57kmph 9) 0.37km - 1:14(3:20/km) 27cal 18.04/18.27kmph 10) 0.07km - 1:00(13:52/km) 6cal 4.33/18.17kmph 11) 0.38km - 1:15(3:21/km) 26cal 17.94/19.48kmph 12) 0.09km - 1:00(11:03/km) 6cal 5.43/19.62kmph 13) 0.36km - 1:14(3:22/km) 25cal 17.85/18.34kmph 14) 0.07km - 1:00(13:53/km) 4cal 4.32/19.08kmph 15) 0.36km - 1:14(3:26/km) 25cal 17.48/18.78kmph 16) 0.09km - 1:00(11:01/km) 6cal 5.45/17.54kmph 17) 0.37km - 1:14(3:17/km) 28cal 18.29/18.58kmph 18) 0.08km - 1:00(12:12/km) 6cal 4.92/18.41kmph 19) 0.37km - 1:12(3:15/km) 26cal 18.44/20.79kmph 20) 0.03km - 6(3:50/km) 2cal 15.69/20.62kmph Add a comment 2.6mi, 20:21 Running - General Split Summary === 1) 1km - 5:09(5:09/km) 81cal 11.67/12.9kmph 2) 1km - 4:47(4:47/km) 81cal 12.54/13.27kmph 3) 1km - 4:45(4:45/km) 76cal 12.62/14.44kmph 4) 1km - 4:46(4:46/km) 82cal 12.58/13.2kmph 5) 0.18km - 54(5:08/km) 14cal 11.69/12.12kmph Add a comment	6.2mi, 47:06 Running - General Split Summary === 1) 1km - 4:48(4:48/km) 79cal 12.5/13.64kmph 2) 1km - 4:25(4:25/km) 79cal 13.58/14.61kmph 3) 1km - 4:42(4:42/km) 81cal 12.77/13.6kmph 4) 1km - 4:56(4:56/km) 72cal 12.18/13.33kmph 5) 1km - 4:44(4:44/km) 79cal 12.7/13.74kmph 6) 1km - 4:42(4:42/km) 85cal 12.78/15.96kmph 7) 1km - 4:48(4:48/km) 80cal 12.49/14.71kmph 8) 1km - 4:38(4:38/km) 77cal 12.95/14.81kmph 9) 1km - 4:55(4:55/km) 82cal 12.21/13.64kmph 10) 1km - 4:25(4:25/km) 78cal 13.6/14.88kmph 11) 0.02km - 5(4:53/km) 1cal 12.28/12.39kmph Add a comment	-
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	Thu 30th Jul Jul 30	Fri 31st Jul Jul 31
1.1mi, 9:15 Running - General Split Summary === 1) 1km - 5:26(5:26/km) 78cal 11.03/13.84kmph 2) 0.75km - 3:48(5:06/km) 56cal 11.76/13.1kmph Add a comment 3.1mi, 17:59 Running - General Split Summary === 1) 1km - 3:31(3:31/km) 70cal 17.04/16.93kmph 2) 1km - 3:24(3:24/km) 81cal 17.61/18.34kmph 3) 1km - 3:34(3:34/km) 79cal 16.79/17.94kmph 4) 1km - 3:45(3:45/km) 79cal 16/18.24kmph 5) 1km - 3:41(3:41/km) 73cal 16.28/20.05kmph 6) 0.02km - 2(1:56/km) 31/19.62kmph Add a comment 1.2mi, 10:36 Running - General Split Summary === 1) 1km - 5:43(5:43/km) 76cal 10.5/12.66kmph 2) 0.98km - 4:53(5:00/km) 77cal 12/13.57kmph Add a comment	13.1mi, 1:34:36 Running - General Split Summary === 1) 1km - 5:09(5:09/km) 78cal 11.64/13.54kmph 2) 1km - 4:22(4:22/km) 82cal 13.77/15.38kmph 3) 1km - 4:27(4:27/km) 80cal 13.47/14.38kmph 4) 1km - 4:29(4:29/km) 83cal 13.39/14.58kmph 5) 1km - 4:37(4:37/km) 73cal 12.99/14.88kmph 6) 1km - 4:32(4:32/km) 73cal 13.25/15.02kmph 7) 1km - 4:42(4:42/km) 81cal 12.78/14.31kmph 8) 1km - 4:25(4:25/km) 82cal 13.57/14.48kmph 9) 1km - 4:35(4:35/km) 77cal 13.11/14.54kmph 10) 1km - 4:33(4:33/km) 75cal 13.2/13.87kmph 11) 1km - 4:14(4:14/km) 73cal 14.18/14.48kmph 12) 1km - 4:19(4:19/km) 78cal 13.9/14.38kmph 13) 1km - 4:59(4:59/km) 76cal 12.06/13.5kmph 14) 1km - 4:49(4:49/km) 74cal 12.46/14.08kmph 15) 1km - 4:18(4:18/km) 76cal 13.98/15.55kmph 16) 1km - 3:57(3:57/km) 80cal 15.19/16.79kmph 17) 1km - 4:07(4:07/km) 78cal 14.58/15.96kmph 18) 1km - 4:24(4:24/km) 81cal 13.65/14.21kmph 19) 1km - 4:19(4:19/km) 81cal 13.88/14.78kmph 20) 1km - 4:18(4:18/km) 79cal 13.96/15.35kmph 21) 1km - 4:27(4:27/km) 82cal 13.46/14.68kmph 22) 0.14km - 36(4:12/km) 11cal 14.28/14.14kmph Add a comment	-	1.2mi, 9:51 Running - General Split Summary === 1) 1km - 5:10(5:10/km) 78cal 11.62/12.66kmph 2) 0.93km - 4:41(5:03/km) 74cal 11.9/13.07kmph Add a comment 3.6mi, 24:53 Running - General Split Summary === 1) 1.01km - 3:25(3:24/km) 81cal 17.67/18.51kmph 2) 0.33km - 3:00(9:01/km) 24cal 6.66/18.21kmph 3) 1.6km - 5:25(3:24/km) 129cal 17.65/19.38kmph 4) 0.36km - 3:01(8:21/km) 30cal 7.19/19.05kmph 5) 0.97km - 3:22(3:27/km) 77cal 17.38/18.34kmph 6) 0.62km - 3:01(4:51/km) 50cal 12.36/17.27kmph 7) 0.4km - 1:15(3:10/km) 28cal 18.96/19.92kmph 8) 0.07km - 1:01(13:47/km) 6cal 4.36/19.89kmph 9) 0.37km - 1:14(3:21/km) 26cal 17.91/19.01kmph 10) 0.04km - 10(3:57/km) 3cal 15.17/17.77kmph Add a comment 1.3mi, 10:19 Running - General Split Summary === 1) 1km - 5:22(5:22/km) 79cal 11.17/14.34kmph 2) 1km - 4:49(4:49/km) 83cal 12.44/13.74kmph 3) 0.03km - 8(4:16/km) 2cal 14.05/11.89kmph Add a comment	5.8mi, 43:23 Running - General Split Summary === 1) 1km - 4:55(4:55/km) 79cal 12.21/12.8kmph 2) 1km - 4:34(4:34/km) 80cal 13.13/14.11kmph 3) 1km - 4:38(4:38/km) 82cal 12.96/14.41kmph 4) 1km - 4:41(4:41/km) 83cal 12.8/14.08kmph 5) 1km - 4:43(4:43/km) 84cal 12.73/15.35kmph 6) 1km - 4:46(4:46/km) 82cal 12.59/14.41kmph 7) 1km - 4:37(4:37/km) 80cal 12.97/15.82kmph 8) 1km - 4:43(4:43/km) 82cal 12.71/14.14kmph 9) 1km - 4:33(4:33/km) 80cal 13.16/14.28kmph 10) 0.27km - 1:11(4:28/km) 22cal 13.46/13.84kmph Add a comment	0.6mi, 4:25 Running - General Split Summary === 1) 0.94km - 4:25(4:41/km) 77cal 12.8/13.4kmph Add a comment 2.9mi, 21:39 Running - General Split Summary === 1) 0.39km - 1:15(3:14/km) 29cal 18.54/20.59kmph 2) 0.05km - 1:01(19:27/km) 4cal 3.09/19.38kmph 3) 0.39km - 1:14(3:09/km) 28cal 19.03/20.15kmph 4) 0.06km - 1:01(16:05/km) 5cal 3.73/19.65kmph 5) 0.4km - 1:15(3:08/km) 29cal 19.18/19.99kmph 6) 0.07km - 1:01(14:15/km) 5cal 4.21/20.02kmph 7) 0.39km - 1:15(3:11/km) 29cal 18.86/20.05kmph 8) 0.08km - 1:01(12:40/km) 5cal 4.74/19.55kmph 9) 0.39km - 1:15(3:14/km) 29cal 18.55/19.48kmph 10) 0.08km - 1:00(12:13/km) 6cal 4.91/19.48kmph 11) 0.4km - 1:16(3:11/km) 30cal 18.81/19.45kmph 12) 0.07km - 1:01(13:43/km) 5cal 4.37/19.45kmph 13) 0.4km - 1:16(3:10/km) 30cal 18.92/19.89kmph 14) 0.08km - 1:00(13:08/km) 6cal 4.57/19.62kmph 15) 0.4km - 1:15(3:10/km) 29cal 18.94/20.35kmph 16) 0.08km - 1:01(12:07/km) 6cal 4.95/19.68kmph 17) 0.39km - 1:14(3:09/km) 28cal 19.04/20.52kmph 18) 0.07km - 1:01(13:28/km) 5cal 4.46/20.12kmph 19) 0.4km - 1:14(3:04/km) 29cal 19.56/20.73kmph 20) 0.02km - 6(4:47/km) 2cal 12.55/21.16kmph Add a comment 0.6mi, 4:33 Running - General Split Summary === 1) 0.9km - 4:33(5:05/km) 71cal 11.81/12.97kmph Add a comment	-
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	Thu 6th Aug Aug 6	Fri 7th Aug Aug 7
1.1mi, 8:57 Running - General Split Summary === 1) 1km - 5:04(5:04/km) 76cal 11.83/12.77kmph 2) 0.81km - 3:53(4:45/km) 62cal 12.61/14.31kmph Add a comment 0.9mi, 6:15 Running - General Split Summary === 1) 1km - 4:20(4:20/km) 71cal 13.86/13.77kmph 2) 0.42km - 1:55(4:36/km) 33cal 13.05/15.18kmph Add a comment 3.1mi, 17:37 Running - General Split Summary === 1) 1km - 3:22(3:22/km) 68cal 17.79/17.77kmph 2) 1km - 3:25(3:25/km) 84cal 17.6/19.14kmph 3) 1km - 3:37(3:37/km) 81cal 16.6/17.87kmph 4) 1km - 3:48(3:48/km) 78cal 15.82/17.54kmph 5) 0.99km - 3:25(3:29/km) 71cal 17.26/17.97kmph Add a comment 1.3mi, 10:49 Running - General Split Summary === 1) 1km - 5:42(5:42/km) 76cal 10.53/13.07kmph 2) 1km - 4:58(4:58/km) 81cal 12.07/12.93kmph 3) 0.03km - 8(5:31/km) 1cal 10.86/10.45kmph Add a comment	13.1mi, 1:32:56 Running - General Split Summary === 1) 1km - 4:51(4:51/km) 81cal 12.38/14.08kmph 2) 1km - 4:24(4:24/km) 82cal 13.62/14.58kmph 3) 1km - 4:35(4:35/km) 80cal 13.09/14.44kmph 4) 1km - 4:18(4:18/km) 82cal 13.97/14.88kmph 5) 1km - 4:43(4:43/km) 80cal 12.71/14.04kmph 6) 1km - 4:56(4:56/km) 81cal 12.16/14.81kmph 7) 1km - 4:37(4:37/km) 68cal 13.01/13.84kmph 8) 1km - 4:33(4:33/km) 70cal 13.19/17.47kmph 9) 1km - 4:02(4:02/km) 68cal 14.85/16.02kmph 10) 1km - 4:09(4:09/km) 80cal 14.46/15.89kmph 11) 1km - 3:59(3:59/km) 75cal 15.06/15.75kmph 12) 1km - 4:16(4:16/km) 75cal 14.08/15.48kmph 13) 1km - 3:52(3:52/km) 69cal 15.53/15.58kmph 14) 1km - 4:39(4:39/km) 78cal 12.89/14.31kmph 15) 1km - 4:19(4:19/km) 78cal 13.87/14.51kmph 16) 1km - 4:36(4:36/km) 76cal 13.05/14.98kmph 17) 1km - 4:34(4:34/km) 78cal 13.14/14.88kmph 18) 1km - 4:29(4:29/km) 71cal 13.36/13.77kmph 19) 1km - 4:13(4:13/km) 82cal 14.25/15.28kmph 20) 1km - 4:21(4:21/km) 82cal 13.82/14.75kmph 21) 1km - 4:25(4:25/km) 80cal 13.59/14.31kmph 22) 0.03km - 5(2:23/km) 1cal 25.1/14.64kmph Add a comment	-	1.3mi, 10:16 Running - General Split Summary === 1) 1km - 5:07(5:07/km) 77cal 11.72/13.27kmph 2) 1km - 5:07(5:07/km) 77cal 11.72/13.44kmph 3) 0km - 1(4:41/km) 12.82/12.09kmph Add a comment 1.3mi, 11:01 Running - General Split Summary === 1) 1km - 5:28(5:28/km) 75cal 10.97/13kmph 2) 1km - 5:04(5:04/km) 82cal 11.84/13.07kmph 3) 0.11km - 29(4:29/km) 6cal 13.37/11.35kmph Add a comment	5.8mi, 43:13 Running - General Split Summary === 1) 1km - 5:03(5:03/km) 81cal 11.9/13.03kmph 2) 1km - 4:41(4:41/km) 81cal 12.8/13.87kmph 3) 1km - 4:41(4:41/km) 83cal 12.81/13.27kmph 4) 1km - 4:37(4:37/km) 83cal 13.01/13.84kmph 5) 1km - 4:37(4:37/km) 82cal 13.01/14.85kmph 6) 1km - 4:46(4:46/km) 81cal 12.6/15.02kmph 7) 1km - 4:32(4:32/km) 79cal 13.23/15.12kmph 8) 1km - 4:31(4:31/km) 82cal 13.31/14.64kmph 9) 1km - 4:17(4:17/km) 79cal 14.03/15.32kmph 10) 0.33km - 1:30(4:34/km) 28cal 13.13/14.58kmph Add a comment	1.3mi, 9:44 Running - General Split Summary === 1) 1km - 4:49(4:49/km) 78cal 12.47/14.21kmph 2) 1km - 4:53(4:53/km) 76cal 12.27/14.64kmph 3) 0.01km - 2(2:54/km) 20.73/12.53kmph Add a comment 2.8mi, 21:48 Running - General Split Summary === 1) 0.36km - 1:17(3:34/km) 26cal 16.82/17.06kmph 2) 0.07km - 1:01(14:06/km) 5cal 4.26/16.49kmph 3) 0.36km - 1:17(3:32/km) 27cal 17.01/17.2kmph 4) 0.09km - 1:01(10:50/km) 6cal 5.53/17.47kmph 5) 0.36km - 1:18(3:34/km) 26cal 16.84/16.93kmph 6) 0.09km - 1:00(10:46/km) 6cal 5.57/16.59kmph 7) 0.36km - 1:16(3:29/km) 27cal 17.22/20.22kmph 8) 0.09km - 1:00(10:54/km) 6cal 5.5/16.02kmph 9) 0.37km - 1:14(3:23/km) 28cal 17.74/18.71kmph 10) 0.1km - 1:01(10:15/km) 7cal 5.85/18.48kmph 11) 0.36km - 1:16(3:30/km) 28cal 17.12/18.75kmph 12) 0.09km - 1:00(10:50/km) 6cal 5.54/19.25kmph 13) 0.38km - 1:16(3:22/km) 26cal 17.82/17.57kmph 14) 0.06km - 1:01(17:32/km) 5cal 3.42/17.6kmph 15) 0.35km - 1:16(3:34/km) 24cal 16.8/16.93kmph 16) 0.1km - 1:01(10:21/km) 6cal 5.79/16.79kmph 17) 0.36km - 1:15(3:27/km) 27cal 17.38/19.05kmph 18) 0.08km - 1:00(12:30/km) 6cal 4.8/17.33kmph 19) 0.36km - 1:14(3:30/km) 27cal 17.18/18.14kmph 20) 0.03km - 4(2:37/km) 2cal 22.89/18kmph Add a comment 1.2mi, 9:39 Running - General Split Summary === 1) 1km - 5:19(5:19/km) 79cal 11.29/12.39kmph 2) 0.91km - 4:21(4:46/km) 76cal 12.59/13.5kmph Add a comment	6mi, 44:26 Running - General Split Summary === 1) 1km - 4:55(4:55/km) 78cal 12.21/12.7kmph 2) 1km - 4:26(4:26/km) 81cal 13.52/15.55kmph 3) 1km - 4:45(4:45/km) 80cal 12.65/14.68kmph 4) 1km - 4:35(4:35/km) 82cal 13.09/14.34kmph 5) 1km - 5:13(5:13/km) 84cal 11.52/14.18kmph 6) 1km - 4:33(4:33/km) 82cal 13.2/14.71kmph 7) 1km - 4:20(4:20/km) 82cal 13.84/14.61kmph 8) 1km - 4:23(4:23/km) 81cal 13.71/14.34kmph 9) 1km - 4:32(4:32/km) 81cal 13.22/14.58kmph 10) 0.63km - 2:44(4:20/km) 52cal 13.84/14.54kmph Add a comment
Sat 8th Aug Aug 8	Sun 9th Aug Aug 9	Mon 10th Aug Aug 10	Tue 11th Aug Aug 11	Wed 12th Aug Aug 12	Thu 13th Aug Aug 13	Fri 14th Aug Aug 14
3.4mi, 27:29 Running - General Split Summary === 1) 1km - 5:31(5:31/km) 77cal 10.87/11.62kmph 2) 1km - 5:16(5:16/km) 81cal 11.4/11.99kmph 3) 1km - 5:12(5:12/km) 80cal 11.54/12.63kmph 4) 1km - 4:58(4:58/km) 85cal 12.09/14.71kmph 5) 1km - 4:46(4:46/km) 78cal 12.6/13.81kmph 6) 0.39km - 1:47(4:31/km) 32cal 13.29/14.08kmph Add a comment 3.1mi, 17:15 Running - General Split Summary === 1) 1km - 3:31(3:31/km) 72cal 17.07/18.54kmph 2) 1km - 3:17(3:17/km) 82cal 18.28/19.28kmph 3) 1km - 3:33(3:33/km) 81cal 16.87/18.21kmph 4) 1km - 3:38(3:38/km) 81cal 16.53/17.64kmph 5) 0.97km - 3:16(3:22/km) 71cal 17.83/21.97kmph Add a comment 0.5mi, 4:46 Running - General Split Summary === 1) 0.87km - 4:46(5:29/km) 60cal 10.94/15.35kmph Add a comment	15.9mi, 2:07:38 Running - General Split Summary === 1) 1km - 4:54(4:54/km) 81cal 12.24/12.97kmph 2) 1km - 4:47(4:47/km) 82cal 12.55/14.81kmph 3) 1km - 5:06(5:06/km) 79cal 11.76/13.6kmph 4) 1km - 5:02(5:02/km) 83cal 11.92/14.01kmph 5) 1km - 5:28(5:28/km) 85cal 10.97/12.87kmph 6) 1km - 5:25(5:25/km) 76cal 11.07/13kmph 7) 1km - 5:43(5:43/km) 79cal 10.51/12.77kmph 8) 1km - 5:02(5:02/km) 75cal 11.94/12.56kmph 9) 1km - 5:09(5:09/km) 78cal 11.65/14.18kmph 10) 1km - 5:22(5:22/km) 79cal 11.2/12.93kmph 11) 1km - 4:41(4:41/km) 78cal 12.8/13.2kmph 12) 1km - 4:46(4:46/km) 82cal 12.57/13.37kmph 13) 1km - 5:13(5:13/km) 83cal 11.52/15.69kmph 14) 1km - 5:05(5:05/km) 79cal 11.82/13.71kmph 15) 1km - 4:45(4:45/km) 81cal 12.63/13.84kmph 16) 1km - 4:56(4:56/km) 78cal 12.18/13.64kmph 17) 1km - 4:46(4:46/km) 77cal 12.57/14.51kmph 18) 1km - 5:00(5:00/km) 81cal 12.01/13.77kmph 19) 1km - 5:17(5:17/km) 79cal 11.34/14.34kmph 20) 1km - 4:58(4:58/km) 76cal 12.09/13.03kmph 21) 1km - 4:55(4:55/km) 80cal 12.21/12.97kmph 22) 1km - 5:01(5:01/km) 80cal 11.95/13.91kmph 23) 1km - 4:43(4:43/km) 82cal 12.72/13.81kmph 24) 1km - 4:28(4:28/km) 83cal 13.45/14.38kmph 25) 1km - 4:49(4:49/km) 78cal 12.46/14.78kmph 26) 0.61km - 2:18(3:47/km) 47cal 15.85/19.38kmph Add a comment	-	1.3mi, 10:06 Running - General Split Summary === 1) 1km - 5:11(5:11/km) 78cal 11.58/13.33kmph 2) 1km - 4:52(4:52/km) 76cal 12.33/13.37kmph 3) 0.01km - 3(3:55/km) 15.3/12.73kmph Add a comment 3.3mi, 22:59 Running - General Split Summary === 1) 0.97km - 3:23(3:30/km) 69cal 17.14/19.14kmph 2) 0.11km - 1:30(13:33/km) 7cal 4.43/16.12kmph 3) 0.99km - 3:23(3:24/km) 80cal 17.67/19.25kmph 4) 0.1km - 1:30(15:02/km) 8cal 3.99/19.11kmph 5) 0.98km - 3:20(3:25/km) 76cal 17.58/20.02kmph 6) 0.11km - 1:30(13:33/km) 8cal 4.43/18.75kmph 7) 0.97km - 3:24(3:30/km) 74cal 17.14/18.37kmph 8) 0.09km - 1:31(17:01/km) 8cal 3.52/17.1kmph 9) 0.97km - 3:21(3:27/km) 72cal 17.38/18.07kmph 10) 0.04km - 6(2:25/km) 2cal 24.78/17.8kmph Add a comment 1.3mi, 10:40 Running - General Split Summary === 1) 1km - 5:16(5:16/km) 76cal 11.39/14.31kmph 2) 1km - 4:49(4:49/km) 83cal 12.46/13.84kmph 3) 0.09km - 34(6:10/km) 8cal 9.74/12.02kmph Add a comment	5.8mi, 43:21 Running - General Split Summary === 1) 1km - 4:56(4:56/km) 81cal 12.17/12.87kmph 2) 1km - 4:36(4:36/km) 79cal 13.05/14.48kmph 3) 1km - 4:40(4:40/km) 83cal 12.85/13.6kmph 4) 1km - 4:34(4:34/km) 82cal 13.12/13.98kmph 5) 1km - 4:37(4:37/km) 82cal 12.98/14.85kmph 6) 1km - 4:52(4:52/km) 83cal 12.34/14.85kmph 7) 1km - 4:44(4:44/km) 81cal 12.69/15.15kmph 8) 1km - 4:41(4:41/km) 80cal 12.83/13.6kmph 9) 1km - 4:22(4:22/km) 79cal 13.74/15.15kmph 10) 0.32km - 1:20(4:13/km) 27cal 14.26/15.38kmph Add a comment	2.8mi, 21:32 Running - General Split Summary === 1) 0.41km - 1:15(3:04/km) 30cal 19.61/20.93kmph 2) 0.05km - 1:00(21:13/km) 2cal 2.83/19.52kmph 3) 0.4km - 1:12(3:02/km) 28cal 19.81/21.06kmph 4) 0.05km - 1:01(21:59/km) 2cal 2.73/20.46kmph 5) 0.4km - 1:13(3:03/km) 29cal 19.69/21.1kmph 6) 0.05km - 1:01(18:45/km) 4cal 3.2/20.05kmph 7) 0.4km - 1:15(3:07/km) 29cal 19.23/21.56kmph 8) 0.05km - 1:01(18:34/km) 3cal 3.23/19.68kmph 9) 0.4km - 1:15(3:05/km) 30cal 19.42/20.66kmph 10) 0.05km - 1:01(19:48/km) 3cal 3.03/20.09kmph 11) 0.4km - 1:15(3:07/km) 29cal 19.22/20.42kmph 12) 0.06km - 1:00(17:17/km) 4cal 3.47/19.79kmph 13) 0.4km - 1:15(3:07/km) 30cal 19.24/20.29kmph 14) 0.06km - 1:00(17:16/km) 4cal 3.47/19.68kmph 15) 0.4km - 1:15(3:07/km) 29cal 19.22/20.39kmph 16) 0.07km - 1:00(14:18/km) 5cal 4.2/19.85kmph 17) 0.4km - 1:15(3:08/km) 30cal 19.16/20.05kmph 18) 0.05km - 1:00(18:59/km) 3cal 3.16/19.68kmph 19) 0.41km - 1:14(3:01/km) 30cal 19.88/21.36kmph 20) 0.02km - 5(4:20/km) 2cal 13.86/20.22kmph Add a comment	-

2018	Distance	Date	Result	WAVA
Big Fetch Mile - Cardiff	1mi	3 Nov		0.00%
Night of Endurance 1 mile 2018	1mi	30 Jun	4:44	82.32%
2017	Distance	Date	Result	WAVA
Big Fetch Mile - Cardiff	1mi	28 Oct	4:53	79.20%
2014	Distance	Date	Result	WAVA
BMW Frankfurt Marathon	26.2mi	26 Oct	2:32:15	81.16%
Robin Hood Half Marathon	13.1mi	28 Sep	1:13:10	80.20%
2013	Distance	Date	Result	WAVA
Les Croupiers 1 Mile TT	1mi	6 Sep	4:48	78.55%
Cardiff parkrun	5km	31 Aug	15:58	82.12%
Rose Inn Series Race 4	4mi	13 Aug	21:02	80.25%
Summer Sizzler 5K	5km	7 Aug	16:04	81.60%
Cardiff parkrun	5km	20 Jul	16:19	80.35%
Cardiff parkrun	5km	4 May	16:05	81.52%
Cardiff Summer Series 1 Mile	1mi	3 May	4:50	78.01%
Welsh Masters 3000m	3000mi	1 May	9:19	79.99%
London Marathon	26.2mi	21 Apr	2:33:15	80.45%
Easter Bunny 10K Yeovil	10km	1 Apr	33:37	79.75%
Cardiff parkrun	5km	23 Mar	16:40	78.32%
Cardiff parkrun	5km	5 Jan	17:16	75.60%
2012	Distance	Date	Result	WAVA
Cardiff parkrun	5km	15 Dec	16:34	78.80%
Cardiff parkrun	5km	1 Dec	16:16	80.25%
Cardiff parkrun	5km	17 Nov	16:28	79.28%
Little Stoke parkrun 2	5km	10 Nov	17:07	76.27%
Cardiff Half Marathon	13.1mi	14 Oct	1:15:24	77.52%
Berlin Marathon	26.2mi	30 Sep	2:33:32	80.17%
Poole parkun	5km	15 Sep	16:22	79.76%
Lake Vyrnwy Half Marathon	13.1mi	9 Sep	1:13:36	79.41%
Caernarfon 10k	10km	2 Sep		0.00%
Rose Inn Series Race 4	4mi	14 Aug	21:32	78.05%
Summer Sizzler 5K	5km	1 Aug	16:29	79.20%
Sherwood Pines 10k	10km	22 Jul	35:11	76.19%
Arrow Valley parkrun	5km	21 Jul	16:44	78.01%
Gateshead parkrun	5km	14 Jul	18:11	71.79%
Rose Inn Series Race 3	4mi	10 Jul	21:30	78.17%
Cardiff parkrun	5km	30 Jun	16:13	80.50%
Cardiff Summer Series 3 Miles	3mi	29 Jun	16:17	77.41%
Welsh Masters League Newport 1500m	1500mi	27 Jun	4:24	79.50%
Les Croupiers Track Day 3000m	3000mi	24 Jun	9:23	79.06%
Cardiff Parkrun	5km	23 Jun	16:25	79.52%
Llandudno 10 mile race	10mi	17 Jun	55:06	80.00%
Rose Inn Series Race 2	4mi	12 Jun	21:38	77.69%
Welsh 10000m Championships	10000mi	4 Jun	33:47	79.35%
Welsh 5000m Championships	5000mi	2 Jun	16:08	80.91%
Merthyr Mawr Lane 5K	5km	30 May	16:31	79.04%
Porthkerry 5	5mi	13 May	30:39	69.96%
Rose Inn Series Race 1	4mi	8 May	21:27	78.35%
Brueton parkrun	5km	5 May	16:47	77.78%
London Marathon	26.2mi	22 Apr	2:34:41	79.57%
The Easter Bunny 10k	10km	9 Apr	33:54	78.94%
Wilmslow Half Marathon	13.1mi	25 Mar	1:13:39	79.29%
Cardiff parkrun	5km	17 Mar	16:19	79.71%
2011	Distance	Date	Result	WAVA
Tewkesbury AC Guy Fawkes 5	5mi	6 Nov	27:45	77.09%
Cardiff Half Marathon	13.1mi	16 Oct	1:16:19	76.52%
South Bucks 10K	10km	2 Oct	34:45	77.01%
Berlin Marathon	26.2mi	25 Sep	2:35:31	79.07%
Cardiff 10k	10km	11 Sep	34:03	78.59%
Summer Sizzler 5K	5km	24 Aug	16:30	78.83%
Merthyr Police 10K	10km	14 Aug	34:50	76.82%
Rose Inn Series Race 4	4mi	9 Aug	21:53	76.52%
Rose Inn Series Race 2	4mi	14 Jun	21:37	77.47%
Self Transcendence 3 mile race	3mi	3 Jun	16:04	78.17%
Merthyr Mawr Lane 5K	5km	1 Jun	16:56	76.81%
SSAFA 5K Series Race 1	5km	18 May	16:55	76.89%
Self Transcendence 2 mile race	2mi	13 May	10:37	74.69%
Rose Inn Series Race 1	4mi	10 May	22:01	76.06%
Bridgend 5K Incl Welsh Championships	5km	7 May	17:10	75.77%
Cardiff Bay 5	5mi	2 May	28:06	76.13%
London Marathon	26.2mi	17 Apr	2:41:47	76.01%
San Domenico 20	20mi	20 Mar	2:00:54	75.58%
Cardiff 5K Parkrun	5km	19 Mar	16:28	78.76%
Bath Half	13.1mi	6 Mar	1:13:24	79.54%
Malta Marathon	26.2mi	27 Feb	2:52:45	71.17%
Cardiff 5K parkrun	5km	19 Feb	16:45	77.43%
Wokingham Half Marathon	13.1mi	13 Feb	1:14:15	78.63%
Lliswerry 8	8mi	30 Jan	43:41	79.51%
Cardiff 5K Parkrun	5km	22 Jan	16:31	78.52%
2010	Distance	Date	Result	WAVA
Merthyr Mawr xmas pudding - NOW ON 16 JAN	10km	19 Dec		0.00%
Cardiff 5K Parkrun	5km	13 Nov	16:48	77.19%
Tewkesbury AC Guy Fawkes 5	5mi	7 Nov	27:52	76.63%
Cardiff 5K Parkrun	5km	30 Oct	16:49	77.12%
Stroud Half Marathon	13.1mi	24 Oct	1:14:54	77.95%
Cardiff Half Marathon	12.98mi	17 Oct		0.00%
South Bucks 10K	10km	3 Oct	35:14	75.86%
Swansea Bay 10k	10km	26 Sep	34:17	77.96%
Cardiff 5K Parkrun	5km	18 Sep	16:52	76.89%
Cardiff 10km	10km	12 Sep	34:29	77.51%
Black Park parkrun	5km	28 Aug	17:39	73.48%
Summer Sizzler 5K	5km	25 Aug	16:48	77.19%
Merthyr Police 10K	10km	15 Aug	35:04	76.22%
Rose Inn Series Race 4	4mi	10 Aug	21:59	75.95%
Brecon 10	10mi	1 Aug	58:39	75.02%
Self Transcendence 3 * 1 mile relay	1mi	23 Jul	5:01	74.31%
SSAFA 5K Series Race 3	5km	21 Jul	16:27	78.84%
Sherwood Pines 10k	10km	18 Jul	35:40	74.94%
Cosmeston Relays	3mi	14 Jul	16:00	78.27%
Self Transcendence 4 Miles	4mi	9 Jul	22:01	75.84%
Aberdare 10k	10km	4 Jul		0.00%
Cardiff 5K Parkrun	5km	26 Jun	16:39	77.89%
Rose Inn Series Race 2	4mi	8 Jun	21:57	76.07%
Swindon parkrun	5km	5 Jun	17:31	74.04%
Self Transcendence 3 Miles	3mi	4 Jun	16:20	76.67%
Les Croupiers Track Night 1 Mile	1mi	2 Jun	4:55	75.82%
Cardiff 5K Parkrun	5km	29 May	17:21	74.75%
SSAFA 5K Series Race 1	5km	19 May	17:06	75.84%
Self Transcendence 2 Miles	2mi	14 May	10:40	74.12%
Rose Inn Series Race 1	4mi	11 May	22:08	75.44%
Welsh Masters Track and Field May 3000 Metres	3000mi	5 May	9:55	74.31%
Welsh Masters Track and Field May 800 Metres	800mi	5 May	2:17	73.80%
Cardiff Bay 5	5mi	3 May	28:34	74.75%
Cardiff 5K parkrun	5km	1 May	17:33	73.90%
London Marathon	26.2mi	25 Apr	2:41:40	76.05%
Cardiff 5K Parkrun	5km	10 Apr	16:45	77.43%
black park park run	5km	3 Apr	17:42	73.10%
Maidenhead Easter 10	10mi	2 Apr	57:48	76.12%
Cardiff 5K Parkrun	5km	27 Mar	17:19	74.72%
Cardiff 5K Parkrun	5km	13 Mar	16:50	76.86%
Marato de Barcelona	26.2mi	7 Mar	2:57:02	69.45%
black park park run	5km	6 Mar	17:27	74.15%
Cardiff 5K Parkrun	5km	27 Feb	17:17	74.86%
Wokingham Half Marathon	13.1mi	21 Feb	1:15:08	77.71%
Cardiff parkrun	5km	13 Feb	17:13	75.15%
Lliswerry 8	8mi	31 Jan	45:17	76.69%
Cardiff 5K Parkrun	5km	23 Jan	17:26	74.22%
Cardiff 5K Parkrun	5km	16 Jan	17:29	74.01%
2009	Distance	Date	Result	WAVA
black park park run	5km	26 Dec	18:56	68.34%
Bushy Parkrun	5km	25 Dec	17:57	72.08%
Cardiff parkrun	5km	19 Dec	17:55	72.22%
Edwinstowe Christmas 10K	10km	6 Dec	38:26	69.51%
Cardiff 5K Parkrun	5km	28 Nov	17:43	73.03%
Black Park Parkrun	5km	21 Nov	18:16	70.83%
Cardiff 5K Parkrun	5km	14 Nov	18:15	70.90%
Cardiff 5K Parkrun	5km	7 Nov	18:33	69.75%
Cardiff 5K Parkrun	5km	24 Oct	17:39	73.31%
Cardiff Half Marathon	13.1mi	18 Oct	1:17:13	75.61%
Gwent League XC - Bridgend Senior Men /	10km	11 Oct	38:38	69.15%
Cardiff 5K Parkrun	5km	10 Oct	17:45	72.89%
Fetch London Mile - part 5	1mi	26 Sep	4:59	74.63%
Black Park 5km parkrun	5km	26 Sep	17:54	72.28%
Cardiff 5K Parkrun	5km	19 Sep	17:21	74.58%
San Domenico 1 mile TT	1mi	16 Sep	5:01	74.14%
Robin Hood Half Marathon	13.1mi	13 Sep	1:20:08	72.86%
Cardiff 10K	10km	6 Sep	35:40	74.91%
Black Park Parkrun	5km	29 Aug	17:53	72.35%
Merthyr Police 10K Road Race	10km	23 Aug	36:56	72.34%
Cardiff parkrun	5km	22 Aug	17:34	73.66%
Welsh Masters Track and Field August 800M	800mi	19 Aug	2:20	72.22%
Welsh Masters Track and Field August 400M	400mi	19 Aug	1:02	69.65%
Cardiff 5K Parkrun	5km	15 Aug	17:43	73.03%
Rose Inn Series Race 4	4mi	11 Aug	23:13	71.75%
Cardiff parkrun	5km	8 Aug	17:58	72.02%
Self Transcendence 3 By 1 Relay	1mi	7 Aug	5:15	70.84%
Cardiff 5K Parkrun	5km	1 Aug	18:00	71.88%
Cardiff Bay 5	5mi	26 Jul	30:00	71.11%
Cardiff parkrun	5km	25 Jul	18:12	71.09%
SSAFA 5K Series Race 3	5km	22 Jul	17:58	72.02%
Cosmeston Relays	3mi	15 Jul	17:13	72.57%
Cardiff 5K Parkrun	5km	11 Jul	18:44	69.07%
Self Transcendence 4 Miles	4mi	10 Jul	23:50	69.90%
Bushy Parkrun	5km	4 Jul	18:41	69.25%
Mansfield Half Marathon	13.1mi	28 Jun	1:26:52	67.21%
Cardiff 5K Parkrun	5km	27 Jun	18:17	70.77%
Cardiff 5K Parkrun	5km	20 Jun	17:51	72.49%
Bedfont Parkrun	5km	13 Jun	18:31	69.88%
Rose Inn Series Race 2	4mi	9 Jun	23:12	71.80%
Self Transcendence 3 Miles	3mi	5 Jun	17:30	71.39%
Rack Raid Stage 6	12.6mi	31 May	1:27:37	63.93%
Bedfont parkrun	5km	30 May	19:03	67.92%
Cardiff 5K Parkrun	5km	23 May	18:13	71.03%
SSAFA Series Race 1	5km	20 May	17:34	73.66%
Cardiff 5K Parkrun	5km	16 May	18:07	71.42%
Self Transcendence 2 Miles	2mi	15 May	11:12	70.43%
Rose Inn Series Race 1	4mi	12 May	23:03	72.27%
Cardiff 5K Parkrun	5km	9 May	17:57	72.08%
San Domenico 1 mile TT	1mi	6 May	5:07	72.69%
Sutton 10k	10km	3 May	38:15	69.85%
Bushy Parkrun	5km	2 May	18:01	71.82%
Cardiff parkrun	5km	25 Apr	17:57	72.08%
Cardiff 5K Parkrun	5km	18 Apr	18:06	71.49%
San Domenico 1 mile TT	1mi	8 Apr	5:06	72.81%
Welsh Road Relay Championships	5km	5 Apr	18:18	70.58%
Cardiff 5K Parkrun	5km	4 Apr	18:07	71.30%
Cardiff 5K Parkrun	5km	28 Mar	17:59	71.83%
Wimbledon 10K	10km	22 Mar	38:16	69.82%
Bushy Parkrun	5km	21 Mar	17:54	72.16%
Cardiff 5K Parkrun	5km	14 Mar	17:59	71.83%
Marato de Barcelona	26.2mi	1 Mar	2:54:41	70.38%
Pontypridd Reverse 10	10mi	22 Feb	1:05:50	66.84%
Cardiff 5K Parkrun	5km	21 Feb	18:07	71.30%
Dorney Lake 10K	10km	15 Feb	38:48	68.86%
Bushy Parkrun	5km	14 Feb	17:40	73.11%
Watford Half Marathon	13.1mi	1 Feb	1:22:36	70.68%
Cardiff 5K Parkrun	5km	31 Jan	17:49	72.50%
Lliswerry 8	8mi	25 Jan	48:26	71.70%
Cardiff 5K Parkrun	5km	24 Jan	17:46	72.70%
Cardiff 5K Parkrun	5km	17 Jan	18:04	71.50%
Richard Burton 10k	10km	11 Jan	38:47	68.89%
Welsh Fetch Mile	1mi	10 Jan	5:07	72.57%
Cardiff 5K Parkrun	5km	3 Jan	18:05	71.43%
2008	Distance	Date	Result	WAVA
Millennium Runs On 10K	10km	28 Dec	37:33	71.15%
Cardiff 5K Parkrun	5km	20 Dec	18:09	71.17%
Edwinstowe Christmas 10k	10km	7 Dec	38:47	68.89%
Cardiff 5K Parkrun	5km	6 Dec	18:12	70.97%
Cardiff 5K Parkrun	5km	29 Nov	18:37	69.38%
Cardiff 5K Parkrun	5km	22 Nov	18:16	70.71%
Cardiff 5K Parkrun	5km	15 Nov	18:31	69.76%
Cardiff 5K Parkrun	5km	8 Nov	18:29	69.88%
Cardiff 5K Parkrun	5km	25 Oct	18:36	69.45%
Cardiff Half Marathon	13.1mi	19 Oct	1:28:05	66.28%
Cardiff 5K Parkrun	5km	4 Oct	19:41	65.62%
Cardiff 5K Parkrun	5km	27 Sep	19:18	66.93%
Cardiff 5K Parkrun	5km	23 Aug	18:21	70.39%
Burnham Beeches Half Marathon	13.1mi	17 Aug	1:30:09	64.76%
Cardiff 5K Parkrun	5km	9 Aug	18:30	69.82%
Brecon 10	10mi	3 Aug	1:07:01	65.66%
Cardiff 5K Parkrun	5km	2 Aug	18:27	70.01%
BUPA Great Wales Run	10km	27 Jul	39:01	68.48%
Cardiff 5K Parkrun	5km	19 Jul	18:43	69.01%
Cardiff 5K Parkrun	5km	12 Jul	18:34	69.57%
Cardiff 5K Parkrun	5km	5 Jul	19:02	67.86%
Cardiff 5K Parkrun	5km	21 Jun	18:47	68.77%
Cardiff 5K Parkrun	5km	14 Jun	18:47	68.77%
Cardiff 5K Parkrun	5km	7 Jun	18:53	68.40%
Cardiff 5K Parkrun	5km	31 May	19:07	67.57%
Cardiff 5K Parkrun	5km	24 May	19:32	66.13%
Cardiff 5K Parkrun	5km	17 May	19:38	65.79%
Cardiff 5K Parkrun	5km	10 May	19:43	65.51%
2007	Distance	Date	Result	WAVA
Cardiff 10K	10km	9 Sep	40:20	66.24%
2004	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	3 Oct	1:39:57	58.41%
2003	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	28 Sep	1:37:42	59.76%
Cardiff 10k	10km	14 Sep	43:54	60.86%

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