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~Ed~ M40

About

Race Times

All Races

Mileage

Training

Les Croupiers RC

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	2003	2004	2007	2008	2009	2010	2011	2012	2013	2014	2017	2018
400m	1	1:02 4:09/mi					1:02
800m	2	2:17 4:36/mi					2:20	2:17
1500m	1	4:24 4:43/mi								4:24
1mi	12	4:44 4:44/mi					4:59	4:55			4:48		4:53	4:44
3000m	3	9:19 5:00/mi						9:55		9:23	9:19
2mi	3	10:37 5:19/mi					11:12	10:40	10:37
3mi	6	16:04 5:21/mi					17:30	16:20	16:04	16:17
5km	111	15:58 5:08/mi				18:09	17:21	16:27	16:28	16:13	15:58
4mi	16	21:02 5:16/mi					23:03	21:57	21:37	21:27	21:02
5mi	6	27:45 5:33/mi					30:00	27:52	27:45	30:39
10km	25	33:37 5:25/mi	43:54		40:20	37:33	35:40	34:17	34:03	33:54	33:37
8mi	3	43:41 5:28/mi					48:26	45:17	43:41
10mi	5	55:06 5:31/mi				1:07:01	1:05:50	57:48		55:06
13.1mi	17	1:13:10 5:35/mi	1:37:42	1:39:57		1:28:05	1:17:13	1:14:54	1:13:24	1:13:36		1:13:10
20mi	1	2:00:54 6:03/mi							2:00:54
26.2mi	10	2:32:15 5:49/mi					2:54:41	2:41:40	2:35:31	2:33:32	2:33:15	2:32:15

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	79	115	0	0	0	0	0	0	0	0	0	0	194
2020	115	111	132	111	129	148	170	182	149	126	78	73	1523
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

Tue 2nd Feb Feb 2	Wed 3rd Feb Feb 3	Thu 4th Feb Feb 4	Fri 5th Feb Feb 5	Sat 6th Feb Feb 6	Sun 7th Feb Feb 7	Mon 8th Feb Feb 8
-	3.4mi, 20:40 Running - General Split Summary === 1) 0.17km - 49(4:49/km) 13cal 12.44/13.94kmph 2) 0.28km - 1:00(3:34/km) 22cal 16.79/16.79kmph 3) 0.23km - 1:00(4:20/km) 19cal 13.86/16.46kmph 4) 0.27km - 1:00(3:39/km) 20cal 16.45/16.56kmph 5) 0.24km - 1:00(4:13/km) 20cal 14.25/16.66kmph 6) 0.29km - 1:00(3:28/km) 22cal 17.28/17.64kmph 7) 0.24km - 1:00(4:08/km) 21cal 14.49/17.6kmph 8) 0.3km - 1:00(3:22/km) 22cal 17.84/18.21kmph 9) 0.23km - 1:00(4:25/km) 19cal 13.58/18.21kmph 10) 0.26km - 1:00(3:53/km) 19cal 15.47/17.9kmph 11) 0.24km - 1:00(4:15/km) 17cal 14.12/13.37kmph 12) 0.29km - 1:00(3:30/km) 23cal 17.13/17.74kmph 13) 0.25km - 1:00(4:00/km) 20cal 14.98/17.37kmph 14) 0.29km - 1:00(3:29/km) 22cal 17.21/17.77kmph 15) 0.25km - 1:00(4:01/km) 21cal 14.96/17.77kmph 16) 0.3km - 1:00(3:23/km) 22cal 17.72/17.67kmph 17) 0.25km - 1:00(4:01/km) 21cal 14.94/17.7kmph 18) 0.32km - 1:00(3:10/km) 24cal 18.99/19.65kmph 19) 0.25km - 1:00(3:57/km) 20cal 15.21/19.45kmph 20) 0.28km - 1:00(3:33/km) 21cal 16.93/17.1kmph 21) 0.22km - 51(3:51/km) 16cal 15.58/16.16kmph Add a comment	5.7mi, 39:26 Running - General Split Summary === 1) 1km - 4:21(4:21/km) 80cal 13.8/14.98kmph 2) 1km - 4:24(4:24/km) 81cal 13.64/14.31kmph 3) 1km - 4:24(4:24/km) 81cal 13.61/14.18kmph 4) 1km - 4:20(4:20/km) 81cal 13.83/16.16kmph 5) 1km - 4:26(4:26/km) 78cal 13.53/14.11kmph 6) 1km - 4:15(4:15/km) 78cal 14.1/15.12kmph 7) 1km - 4:32(4:32/km) 81cal 13.26/14.58kmph 8) 1km - 4:32(4:32/km) 80cal 13.23/14.48kmph 9) 1km - 3:27(3:27/km) 83cal 17.37/19.11kmph 10) 0.18km - 44(4:10/km) 14cal 14.41/18.95kmph Add a comment	-	1.2mi, 9:34 Running - General Split Summary === 1) 1km - 5:05(5:05/km) 78cal 11.8/13.1kmph 2) 0.94km - 4:29(4:47/km) 72cal 12.55/13.77kmph Add a comment 3.1mi, 17:53 Running - General Split Summary === 1) 1km - 3:39(3:39/km) 71cal 16.41/17.16kmph 2) 1km - 3:29(3:29/km) 81cal 17.22/19.35kmph 3) 1km - 3:38(3:38/km) 80cal 16.48/17.47kmph 4) 1km - 3:35(3:35/km) 79cal 16.71/17.67kmph 5) 1km - 3:29(3:29/km) 74cal 17.19/18.1kmph 6) 0.01km - 1(2:04/km) 29/16.96kmph Add a comment 1.4mi, 10:23 Running - General Split Summary === 1) 1km - 4:49(4:49/km) 77cal 12.48/14.98kmph 2) 1km - 4:41(4:41/km) 82cal 12.79/14.08kmph 3) 0.17km - 54(5:12/km) 12cal 11.53/12.33kmph Add a comment	5.7mi, 42:23 Running - General Split Summary === 1) 1km - 4:59(4:59/km) 78cal 12.03/13.23kmph 2) 1km - 4:30(4:30/km) 82cal 13.33/16.29kmph 3) 1km - 4:09(4:09/km) 79cal 14.46/16.02kmph 4) 1km - 4:17(4:17/km) 79cal 14/15.18kmph 5) 1km - 4:22(4:22/km) 83cal 13.76/15.22kmph 6) 1km - 4:24(4:24/km) 78cal 13.62/15.58kmph 7) 1km - 4:23(4:23/km) 80cal 13.68/15.72kmph 8) 1km - 4:55(4:55/km) 78cal 12.19/14.34kmph 9) 1km - 5:22(5:22/km) 79cal 11.17/13.17kmph 10) 0.23km - 1:01(4:31/km) 17cal 13.31/15.15kmph Add a comment	3.9mi, 24:32 Running - General Split Summary === 1) 0.17km - 48(4:49/km) 13cal 12.45/14.44kmph 2) 0.41km - 1:30(3:41/km) 31cal 16.31/17.13kmph 3) 0.35km - 1:30(4:20/km) 29cal 13.87/16.76kmph 4) 0.39km - 1:30(3:49/km) 31cal 15.74/16.09kmph 5) 0.35km - 1:30(4:18/km) 27cal 13.96/15.65kmph 6) 0.28km - 1:00(3:37/km) 21cal 16.6/16.29kmph 7) 0.24km - 1:00(4:10/km) 19cal 14.39/16.26kmph 8) 0.27km - 1:00(3:42/km) 20cal 16.25/15.96kmph 9) 0.24km - 1:00(4:15/km) 18cal 14.12/14.38kmph 10) 0.27km - 1:00(3:46/km) 21cal 15.95/16.56kmph 11) 0.25km - 1:00(4:04/km) 20cal 14.78/15.55kmph 12) 0.26km - 1:00(3:48/km) 21cal 15.8/16.63kmph 13) 0.25km - 1:00(4:01/km) 20cal 14.94/15.85kmph 14) 0.14km - 30(3:33/km) 10cal 16.92/16.96kmph 15) 0.12km - 30(4:06/km) 10cal 14.61/17.03kmph 16) 0.14km - 30(3:39/km) 10cal 16.41/16.02kmph 17) 0.13km - 30(3:56/km) 10cal 15.25/15.99kmph 18) 0.14km - 30(3:39/km) 10cal 16.43/15.82kmph 19) 0.14km - 30(3:41/km) 10cal 16.31/15.92kmph 20) 0.14km - 30(3:30/km) 10cal 17.15/17.27kmph 21) 0.11km - 30(4:30/km) 10cal 13.33/17.77kmph 22) 0.07km - 15(3:27/km) 4cal 17.42/17.13kmph 23) 0.07km - 15(3:48/km) 5cal 15.78/17.74kmph 24) 0.06km - 15(4:13/km) 4cal 14.22/13.54kmph 25) 0.06km - 15(4:05/km) 4cal 14.67/13.44kmph 26) 0.08km - 15(3:15/km) 4cal 18.45/14.75kmph 27) 0.07km - 15(3:45/km) 5cal 16.01/14.98kmph 28) 0.07km - 15(3:37/km) 5cal 16.61/15.42kmph 29) 0.07km - 15(3:30/km) 5cal 17.12/15.92kmph 30) 0.89km - 3:44(4:12/km) 73cal 14.26/14.88kmph Add a comment
Tue 9th Feb Feb 9	Wed 10th Feb Feb 10	Thu 11th Feb Feb 11	Fri 12th Feb Feb 12	Sat 13th Feb Feb 13	Sun 14th Feb Feb 14	Mon 15th Feb Feb 15
6.5mi, 45:44 Running - General Split Summary === 1) 1km - 4:41(4:41/km) 79cal 12.83/14.04kmph 2) 1km - 4:22(4:22/km) 82cal 13.76/14.71kmph 3) 1km - 4:29(4:29/km) 79cal 13.38/14.04kmph 4) 1km - 4:32(4:32/km) 82cal 13.21/14.34kmph 5) 1km - 4:27(4:27/km) 78cal 13.46/15.08kmph 6) 1km - 4:17(4:17/km) 79cal 13.99/14.75kmph 7) 1km - 4:16(4:16/km) 78cal 14.08/14.75kmph 8) 1km - 3:37(3:37/km) 79cal 16.55/19.08kmph 9) 1km - 4:31(4:31/km) 76cal 13.31/16.16kmph 10) 1km - 4:28(4:28/km) 81cal 13.46/14.41kmph 11) 0.45km - 2:04(4:33/km) 36cal 13.17/14.28kmph Add a comment	3.4mi, 20:34 Running - General Split Summary === 1) 0.17km - 46(4:38/km) 12cal 12.93/15.48kmph 2) 0.28km - 1:00(3:37/km) 21cal 16.55/16.59kmph 3) 0.24km - 1:00(4:05/km) 19cal 14.7/16.49kmph 4) 0.26km - 1:00(3:49/km) 20cal 15.69/16.02kmph 5) 0.23km - 1:00(4:20/km) 19cal 13.87/16.02kmph 6) 0.28km - 1:00(3:31/km) 20cal 17.06/16.96kmph 7) 0.24km - 1:00(4:06/km) 20cal 14.64/17.2kmph 8) 0.31km - 1:00(3:16/km) 24cal 18.37/18.48kmph 9) 0.25km - 1:00(3:59/km) 21cal 15.04/18.64kmph 10) 0.29km - 1:00(3:30/km) 23cal 17.16/17.7kmph 11) 0.24km - 1:00(4:06/km) 20cal 14.66/16.56kmph 12) 0.28km - 1:00(3:36/km) 21cal 16.69/17.1kmph 13) 0.25km - 1:00(4:01/km) 20cal 14.95/16.33kmph 14) 0.27km - 1:00(3:44/km) 21cal 16.11/16.49kmph 15) 0.25km - 1:00(4:03/km) 20cal 14.79/16.49kmph 16) 0.29km - 1:00(3:28/km) 22cal 17.3/17.16kmph 17) 0.25km - 1:00(4:02/km) 21cal 14.89/17.16kmph 18) 0.31km - 1:00(3:12/km) 23cal 18.8/18.68kmph 19) 0.26km - 1:00(3:51/km) 20cal 15.59/18.85kmph 20) 0.28km - 1:00(3:37/km) 21cal 16.62/17.6kmph 21) 0.2km - 48(4:05/km) 14cal 14.72/17.33kmph Add a comment	6.5mi, 45:34 Running - General Split Summary === 1) 1km - 4:38(4:38/km) 78cal 12.97/14.31kmph 2) 1km - 4:15(4:15/km) 81cal 14.14/14.95kmph 3) 1km - 4:13(4:13/km) 79cal 14.24/15.18kmph 4) 1km - 4:25(4:25/km) 82cal 13.58/15.82kmph 5) 1km - 4:32(4:32/km) 82cal 13.24/14.44kmph 6) 1km - 4:24(4:24/km) 79cal 13.62/14.64kmph 7) 1km - 4:19(4:19/km) 75cal 13.89/15.05kmph 8) 1km - 3:40(3:40/km) 78cal 16.4/17.57kmph 9) 1km - 4:25(4:25/km) 75cal 13.6/15.15kmph 10) 1km - 4:28(4:28/km) 80cal 13.45/14.34kmph 11) 0.49km - 2:16(4:38/km) 38cal 12.97/13.64kmph Add a comment	-	1.3mi, 9:40 Running - General Split Summary === 1) 1km - 4:47(4:47/km) 79cal 12.56/13.4kmph 2) 1km - 4:42(4:42/km) 80cal 12.78/15.22kmph 3) 0.05km - 11(4:11/km) 3cal 14.32/12.39kmph Add a comment 1.3mi, 10:10 Running - General Split Summary === 1) 1km - 5:05(5:05/km) 79cal 11.82/13.1kmph 2) 1km - 4:41(4:41/km) 82cal 12.82/14.14kmph 3) 0.09km - 24(4:42/km) 6cal 12.78/12.23kmph Add a comment 3.1mi, 18:21 Running - General Split Summary === 1) 1km - 3:43(3:43/km) 74cal 16.15/18.91kmph 2) 1km - 3:42(3:42/km) 82cal 16.2/17.54kmph 3) 1km - 3:44(3:44/km) 80cal 16.06/16.93kmph 4) 1km - 3:42(3:42/km) 80cal 16.19/18.27kmph 5) 1km - 3:26(3:26/km) 75cal 17.47/19.14kmph 6) 0.02km - 3(3:00/km) 1cal 19.98/18.48kmph Add a comment	6.7mi, 48:16 Running - General Split Summary === 1) 1km - 4:53(4:53/km) 79cal 12.29/14.41kmph 2) 1km - 4:30(4:30/km) 81cal 13.35/13.91kmph 3) 1km - 4:20(4:20/km) 77cal 13.84/14.44kmph 4) 1km - 4:29(4:29/km) 82cal 13.4/14.08kmph 5) 1km - 4:26(4:26/km) 78cal 13.54/15.02kmph 6) 1km - 4:34(4:34/km) 82cal 13.15/14.54kmph 7) 1km - 4:23(4:23/km) 82cal 13.71/14.64kmph 8) 1km - 4:20(4:20/km) 79cal 13.83/14.71kmph 9) 1km - 4:28(4:28/km) 73cal 13.44/14.81kmph 10) 1km - 4:30(4:30/km) 81cal 13.35/15.02kmph 11) 0.76km - 3:25(4:29/km) 55cal 13.37/14.95kmph Add a comment	6.1mi, 43:36 Running - General Split Summary === 1) 1km - 4:37(4:37/km) 81cal 13.02/13.74kmph 2) 1km - 4:27(4:27/km) 82cal 13.47/15.48kmph 3) 1km - 4:26(4:26/km) 81cal 13.53/14.71kmph 4) 1km - 4:23(4:23/km) 81cal 13.68/14.51kmph 5) 1km - 4:34(4:34/km) 81cal 13.14/13.98kmph 6) 1km - 4:26(4:26/km) 82cal 13.53/14.41kmph 7) 1km - 4:26(4:26/km) 83cal 13.52/15.32kmph 8) 1km - 4:35(4:35/km) 79cal 13.11/15.65kmph 9) 1km - 4:18(4:18/km) 83cal 13.93/14.61kmph 10) 0.75km - 3:23(4:33/km) 61cal 13.2/14.48kmph Add a comment
Tue 16th Feb Feb 16	Wed 17th Feb Feb 17	Thu 18th Feb Feb 18	Fri 19th Feb Feb 19	Sat 20th Feb Feb 20	Sun 21st Feb Feb 21	Mon 22nd Feb Feb 22
3.4mi, 19:48 Running - General Split Summary === 1) 0.16km - 48(4:54/km) 13cal 12.26/13.17kmph 2) 0.3km - 1:00(3:22/km) 24cal 17.86/19.08kmph 3) 0.25km - 1:00(4:00/km) 21cal 15.03/17.47kmph 4) 0.28km - 1:00(3:32/km) 21cal 16.94/17.2kmph 5) 0.25km - 1:00(3:59/km) 21cal 15.06/17.37kmph 6) 0.29km - 1:00(3:24/km) 23cal 17.67/18.17kmph 7) 0.26km - 1:00(3:52/km) 21cal 15.51/18.17kmph 8) 0.31km - 1:00(3:11/km) 24cal 18.83/19.38kmph 9) 0.25km - 1:00(4:01/km) 20cal 14.91/19.28kmph 10) 0.29km - 1:00(3:26/km) 22cal 17.49/17.67kmph 11) 0.26km - 1:00(3:54/km) 21cal 15.42/16.39kmph 12) 0.29km - 1:00(3:27/km) 23cal 17.43/17.6kmph 13) 0.26km - 1:00(3:48/km) 22cal 15.77/17.6kmph 14) 0.3km - 1:00(3:21/km) 23cal 17.9/18.31kmph 15) 0.26km - 1:00(3:52/km) 21cal 15.53/18.31kmph 16) 0.29km - 1:00(3:26/km) 22cal 17.48/17.43kmph 17) 0.28km - 1:00(3:37/km) 22cal 16.61/17.47kmph 18) 0.28km - 1:00(3:31/km) 22cal 17.08/17.57kmph 19) 0.25km - 1:00(3:56/km) 20cal 15.25/17.1kmph 20) 0.3km - 1:00(3:18/km) 22cal 18.17/19.48kmph Add a comment	2.4mi, 26:04 Running - General Split Summary === 1) 1km - 7:11(7:11/km) 70cal 8.36/11.82kmph 2) 1km - 6:43(6:43/km) 83cal 8.94/10.95kmph 3) 1km - 6:58(6:58/km) 80cal 8.61/10.35kmph 4) 0.84km - 5:12(6:11/km) 67cal 9.69/12.53kmph Add a comment	6.4mi, 45:48 Running - General Split Summary === 1) 1km - 4:59(4:59/km) 80cal 12.05/13.6kmph 2) 1km - 4:32(4:32/km) 82cal 13.25/14.61kmph 3) 1km - 4:05(4:05/km) 79cal 14.71/16.33kmph 4) 1km - 4:10(4:10/km) 79cal 14.41/16.16kmph 5) 1km - 4:23(4:23/km) 80cal 13.67/15.72kmph 6) 1km - 4:16(4:16/km) 82cal 14.09/15.92kmph 7) 1km - 4:29(4:29/km) 80cal 13.36/14.64kmph 8) 1km - 4:33(4:33/km) 82cal 13.18/15.42kmph 9) 1km - 4:23(4:23/km) 80cal 13.68/15.48kmph 10) 1km - 4:27(4:27/km) 78cal 13.5/15.05kmph 11) 0.35km - 1:32(4:19/km) 27cal 13.92/14.85kmph Add a comment	-	1.3mi, 9:44 Running - General Split Summary === 1) 1km - 4:51(4:51/km) 77cal 12.35/13.4kmph 2) 1km - 4:47(4:47/km) 74cal 12.56/15.22kmph 3) 0.03km - 6(3:26/km) 1cal 17.49/11.56kmph Add a comment 3.1mi, 18:34 Running - General Split Summary === 1) 1km - 3:36(3:36/km) 71cal 16.68/17.13kmph 2) 1km - 3:42(3:42/km) 80cal 16.22/17.33kmph 3) 1km - 3:48(3:48/km) 78cal 15.77/16.93kmph 4) 1km - 3:48(3:48/km) 79cal 15.77/16.46kmph 5) 1km - 3:39(3:39/km) 76cal 16.47/18.78kmph Add a comment 1.3mi, 10:17 Running - General Split Summary === 1) 1km - 5:16(5:16/km) 77cal 11.38/13.6kmph 2) 1km - 4:54(4:54/km) 83cal 12.23/13.98kmph 3) 0.01km - 6(7:43/km) 1cal 7.77/10.21kmph Add a comment	1.6mi, 12:08 Running - General Split Summary === 1) 1km - 4:48(4:48/km) 71cal 12.5/13.1kmph 2) 1km - 4:43(4:43/km) 82cal 12.73/15.15kmph 3) 0.56km - 2:37(4:38/km) 43cal 12.97/14.04kmph Add a comment 3.1mi, 17:51 Running - General Split Summary === 1) 1km - 3:32(3:32/km) 71cal 17.01/17.47kmph 2) 1km - 3:32(3:32/km) 81cal 17/18.85kmph 3) 1km - 3:42(3:42/km) 79cal 16.21/17.74kmph 4) 1km - 3:46(3:46/km) 77cal 15.89/18.44kmph 5) 0.98km - 3:19(3:24/km) 72cal 17.68/18kmph Add a comment 1.3mi, 10:05 Running - General Split Summary === 1) 1km - 4:59(4:59/km) 77cal 12.03/12.9kmph 2) 1km - 4:43(4:43/km) 79cal 12.71/14.18kmph 3) 0.09km - 23(4:20/km) 5cal 13.84/11.22kmph Add a comment	-
Tue 23rd Feb Feb 23	Wed 24th Feb Feb 24	Thu 25th Feb Feb 25	Fri 26th Feb Feb 26	Sat 27th Feb Feb 27	Sun 28th Feb Feb 28	Mon 1st Mar Mar 1
6.6mi, 44:21 Running - General Split Summary === 1) 1km - 5:07(5:07/km) 79cal 11.74/13.47kmph 2) 1km - 4:36(4:36/km) 81cal 13.05/13.81kmph 3) 1km - 3:32(3:32/km) 76cal 16.97/17.47kmph 4) 1km - 4:13(4:13/km) 82cal 14.22/16.66kmph 5) 1km - 3:35(3:35/km) 78cal 16.75/17.67kmph 6) 1km - 4:15(4:15/km) 82cal 14.09/17.06kmph 7) 1km - 3:35(3:35/km) 79cal 16.75/17.33kmph 8) 1km - 4:06(4:06/km) 80cal 14.63/17.74kmph 9) 1km - 3:40(3:40/km) 74cal 16.35/17.13kmph 10) 1km - 4:28(4:28/km) 79cal 13.44/14.18kmph 11) 0.68km - 3:14(4:47/km) 52cal 12.55/14.58kmph Add a comment	-	6.3mi, 42:30 Running - General Split Summary === 1) 1km - 5:08(5:08/km) 74cal 11.71/12.87kmph 2) 1km - 4:46(4:46/km) 82cal 12.61/14.18kmph 3) 1km - 3:36(3:36/km) 74cal 16.65/17.87kmph 4) 1km - 4:15(4:15/km) 80cal 14.1/17kmph 5) 1km - 3:46(3:46/km) 77cal 15.91/16.49kmph 6) 1km - 4:19(4:19/km) 81cal 13.91/16.69kmph 7) 1km - 3:35(3:35/km) 80cal 16.73/18.37kmph 8) 1km - 4:19(4:19/km) 81cal 13.9/17.77kmph 9) 1km - 3:48(3:48/km) 76cal 15.79/17.16kmph 10) 1km - 4:23(4:23/km) 81cal 13.7/17.3kmph 11) 0.13km - 36(4:41/km) 9cal 12.82/14.75kmph Add a comment	-	1.3mi, 10:05 Running - General Split Summary === 1) 1km - 4:46(4:46/km) 80cal 12.56/13.84kmph 2) 1km - 4:49(4:49/km) 77cal 12.48/15.05kmph 3) 0.1km - 30(5:04/km) 8cal 11.85/12.97kmph Add a comment 3.2mi, 17:32 Running - General Split Summary === 1) 1km - 3:20(3:20/km) 72cal 18.04/19.82kmph 2) 1km - 3:28(3:28/km) 83cal 17.34/17.97kmph 3) 1km - 3:29(3:29/km) 76cal 17.21/17.87kmph 4) 1km - 3:38(3:38/km) 78cal 16.53/17.33kmph 5) 1km - 3:28(3:28/km) 79cal 17.32/18.58kmph 6) 0.07km - 10(2:34/km) 4cal 23.36/21.36kmph Add a comment 1.3mi, 10:22 Running - General Split Summary === 1) 1km - 5:05(5:05/km) 78cal 11.79/13.84kmph 2) 1km - 4:48(4:48/km) 83cal 12.51/13.57kmph 3) 0.12km - 29(4:11/km) 6cal 14.35/11.05kmph Add a comment	6.7mi, 48:04 Running - General Split Summary === 1) 1km - 4:57(4:57/km) 78cal 12.11/17.47kmph 2) 1km - 4:19(4:19/km) 82cal 13.9/15.96kmph 3) 1km - 4:30(4:30/km) 80cal 13.34/14.61kmph 4) 1km - 4:37(4:37/km) 80cal 12.99/15.69kmph 5) 1km - 4:26(4:26/km) 78cal 13.55/14.34kmph 6) 1km - 4:26(4:26/km) 78cal 13.51/14.81kmph 7) 1km - 4:22(4:22/km) 80cal 13.73/15.62kmph 8) 1km - 3:30(3:30/km) 81cal 17.18/19.58kmph 9) 1km - 4:23(4:23/km) 77cal 13.68/19.21kmph 10) 1km - 4:48(4:48/km) 81cal 12.49/13.98kmph 11) 0.79km - 3:45(4:43/km) 62cal 12.71/16.23kmph 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	82.65%
Rose Inn Series Race 4	4mi	13 Aug	21:02	80.77%
Summer Sizzler 5K	5km	7 Aug	16:04	82.13%
Cardiff parkrun	5km	20 Jul	16:19	80.87%
Cardiff parkrun	5km	4 May	16:05	82.05%
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	78.83%
Cardiff parkrun	5km	5 Jan	17:16	76.09%
2012	Distance	Date	Result	WAVA
Cardiff parkrun	5km	15 Dec	16:34	79.31%
Cardiff parkrun	5km	1 Dec	16:16	80.77%
Cardiff parkrun	5km	17 Nov	16:28	79.79%
Little Stoke parkrun 2	5km	10 Nov	17:07	76.76%
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	80.28%
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	78.55%
Summer Sizzler 5K	5km	1 Aug	16:29	79.71%
Sherwood Pines 10k	10km	22 Jul	35:11	76.19%
Arrow Valley parkrun	5km	21 Jul	16:44	78.52%
Gateshead parkrun	5km	14 Jul	18:11	72.25%
Rose Inn Series Race 3	4mi	10 Jul	21:30	78.68%
Cardiff parkrun	5km	30 Jun	16:13	81.02%
Cardiff Summer Series 3 Miles	3mi	29 Jun	16:17	77.91%
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	80.03%
Llandudno 10 mile race	10mi	17 Jun	55:06	80.00%
Rose Inn Series Race 2	4mi	12 Jun	21:38	78.19%
Welsh 10000m Championships	10000mi	4 Jun	33:47	79.35%
Welsh 5000m Championships	5000mi	2 Jun	16:08	81.44%
Merthyr Mawr Lane 5K	5km	30 May	16:31	79.55%
Porthkerry 5	5mi	13 May	30:39	69.96%
Rose Inn Series Race 1	4mi	8 May	21:27	78.86%
Brueton parkrun	5km	5 May	16:47	78.28%
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	80.23%
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	79.34%
Merthyr Police 10K	10km	14 Aug	34:50	76.82%
Rose Inn Series Race 4	4mi	9 Aug	21:53	77.02%
Rose Inn Series Race 2	4mi	14 Jun	21:37	77.97%
Self Transcendence 3 mile race	3mi	3 Jun	16:04	78.67%
Merthyr Mawr Lane 5K	5km	1 Jun	16:56	77.31%
SSAFA 5K Series Race 1	5km	18 May	16:55	77.38%
Self Transcendence 2 mile race	2mi	13 May	10:37	74.69%
Rose Inn Series Race 1	4mi	10 May	22:01	76.55%
Bridgend 5K Incl Welsh Championships	5km	7 May	17:10	76.26%
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	79.27%
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	77.93%
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	79.03%
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	77.69%
Tewkesbury AC Guy Fawkes 5	5mi	7 Nov	27:52	76.63%
Cardiff 5K Parkrun	5km	30 Oct	16:49	77.62%
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	77.39%
Cardiff 10km	10km	12 Sep	34:29	77.51%
Black Park parkrun	5km	28 Aug	17:39	73.95%
Summer Sizzler 5K	5km	25 Aug	16:48	77.69%
Merthyr Police 10K	10km	15 Aug	35:04	76.22%
Rose Inn Series Race 4	4mi	10 Aug	21:59	76.44%
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	79.35%
Sherwood Pines 10k	10km	18 Jul	35:40	74.94%
Cosmeston Relays	3mi	14 Jul	16:00	78.77%
Self Transcendence 4 Miles	4mi	9 Jul	22:01	76.33%
Aberdare 10k	10km	4 Jul		0.00%
Cardiff 5K Parkrun	5km	26 Jun	16:39	78.39%
Rose Inn Series Race 2	4mi	8 Jun	21:57	76.56%
Swindon parkrun	5km	5 Jun	17:31	74.51%
Self Transcendence 3 Miles	3mi	4 Jun	16:20	77.16%
Les Croupiers Track Night 1 Mile	1mi	2 Jun	4:55	75.82%
Cardiff 5K Parkrun	5km	29 May	17:21	75.23%
SSAFA 5K Series Race 1	5km	19 May	17:06	76.33%
Self Transcendence 2 Miles	2mi	14 May	10:40	74.12%
Rose Inn Series Race 1	4mi	11 May	22:08	75.93%
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	74.37%
London Marathon	26.2mi	25 Apr	2:41:40	76.05%
Cardiff 5K Parkrun	5km	10 Apr	16:45	77.93%
black park park run	5km	3 Apr	17:42	73.57%
Maidenhead Easter 10	10mi	2 Apr	57:48	76.12%
Cardiff 5K Parkrun	5km	27 Mar	17:19	75.20%
Cardiff 5K Parkrun	5km	13 Mar	16:50	77.36%
Marato de Barcelona	26.2mi	7 Mar	2:57:02	69.45%
black park park run	5km	6 Mar	17:27	74.63%
Cardiff 5K Parkrun	5km	27 Feb	17:17	75.35%
Wokingham Half Marathon	13.1mi	21 Feb	1:15:08	77.71%
Cardiff parkrun	5km	13 Feb	17:13	75.64%
Lliswerry 8	8mi	31 Jan	45:17	76.69%
Cardiff 5K Parkrun	5km	23 Jan	17:26	74.70%
Cardiff 5K Parkrun	5km	16 Jan	17:29	74.48%
2009	Distance	Date	Result	WAVA
black park park run	5km	26 Dec	18:56	68.78%
Bushy Parkrun	5km	25 Dec	17:57	72.55%
Cardiff parkrun	5km	19 Dec	17:55	72.68%
Edwinstowe Christmas 10K	10km	6 Dec	38:26	69.51%
Cardiff 5K Parkrun	5km	28 Nov	17:43	73.50%
Black Park Parkrun	5km	21 Nov	18:16	71.29%
Cardiff 5K Parkrun	5km	14 Nov	18:15	71.36%
Cardiff 5K Parkrun	5km	7 Nov	18:33	70.20%
Cardiff 5K Parkrun	5km	24 Oct	17:39	73.78%
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	73.37%
Fetch London Mile - part 5	1mi	26 Sep	4:59	74.63%
Black Park 5km parkrun	5km	26 Sep	17:54	72.75%
Cardiff 5K Parkrun	5km	19 Sep	17:21	75.06%
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	72.82%
Merthyr Police 10K Road Race	10km	23 Aug	36:56	72.34%
Cardiff parkrun	5km	22 Aug	17:34	74.13%
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	73.50%
Rose Inn Series Race 4	4mi	11 Aug	23:13	72.22%
Cardiff parkrun	5km	8 Aug	17:58	72.48%
Self Transcendence 3 By 1 Relay	1mi	7 Aug	5:15	70.84%
Cardiff 5K Parkrun	5km	1 Aug	18:00	72.35%
Cardiff Bay 5	5mi	26 Jul	30:00	71.11%
Cardiff parkrun	5km	25 Jul	18:12	71.55%
SSAFA 5K Series Race 3	5km	22 Jul	17:58	72.48%
Cosmeston Relays	3mi	15 Jul	17:13	73.04%
Cardiff 5K Parkrun	5km	11 Jul	18:44	69.51%
Self Transcendence 4 Miles	4mi	10 Jul	23:50	70.35%
Bushy Parkrun	5km	4 Jul	18:41	69.70%
Mansfield Half Marathon	13.1mi	28 Jun	1:26:52	67.21%
Cardiff 5K Parkrun	5km	27 Jun	18:17	71.23%
Cardiff 5K Parkrun	5km	20 Jun	17:51	72.95%
Bedfont Parkrun	5km	13 Jun	18:31	70.33%
Rose Inn Series Race 2	4mi	9 Jun	23:12	72.27%
Self Transcendence 3 Miles	3mi	5 Jun	17:30	71.85%
Rack Raid Stage 6	12.6mi	31 May	1:27:37	63.93%
Bedfont parkrun	5km	30 May	19:03	68.36%
Cardiff 5K Parkrun	5km	23 May	18:13	71.49%
SSAFA Series Race 1	5km	20 May	17:34	74.13%
Cardiff 5K Parkrun	5km	16 May	18:07	71.88%
Self Transcendence 2 Miles	2mi	15 May	11:12	70.43%
Rose Inn Series Race 1	4mi	12 May	23:03	72.74%
Cardiff 5K Parkrun	5km	9 May	17:57	72.55%
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	72.28%
Cardiff parkrun	5km	25 Apr	17:57	72.55%
Cardiff 5K Parkrun	5km	18 Apr	18:06	71.95%
San Domenico 1 mile TT	1mi	8 Apr	5:06	72.81%
Welsh Road Relay Championships	5km	5 Apr	18:18	71.04%
Cardiff 5K Parkrun	5km	4 Apr	18:07	71.76%
Cardiff 5K Parkrun	5km	28 Mar	17:59	72.29%
Wimbledon 10K	10km	22 Mar	38:16	69.82%
Bushy Parkrun	5km	21 Mar	17:54	72.63%
Cardiff 5K Parkrun	5km	14 Mar	17:59	72.29%
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	71.76%
Dorney Lake 10K	10km	15 Feb	38:48	68.86%
Bushy Parkrun	5km	14 Feb	17:40	73.59%
Watford Half Marathon	13.1mi	1 Feb	1:22:36	70.68%
Cardiff 5K Parkrun	5km	31 Jan	17:49	72.97%
Lliswerry 8	8mi	25 Jan	48:26	71.70%
Cardiff 5K Parkrun	5km	24 Jan	17:46	73.17%
Cardiff 5K Parkrun	5km	17 Jan	18:04	71.96%
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	71.89%
2008	Distance	Date	Result	WAVA
Millennium Runs On 10K	10km	28 Dec	37:33	71.15%
Cardiff 5K Parkrun	5km	20 Dec	18:09	71.63%
Edwinstowe Christmas 10k	10km	7 Dec	38:47	68.89%
Cardiff 5K Parkrun	5km	6 Dec	18:12	71.43%
Cardiff 5K Parkrun	5km	29 Nov	18:37	69.83%
Cardiff 5K Parkrun	5km	22 Nov	18:16	71.17%
Cardiff 5K Parkrun	5km	15 Nov	18:31	70.21%
Cardiff 5K Parkrun	5km	8 Nov	18:29	70.33%
Cardiff 5K Parkrun	5km	25 Oct	18:36	69.89%
Cardiff Half Marathon	13.1mi	19 Oct	1:28:05	66.28%
Cardiff 5K Parkrun	5km	4 Oct	19:41	66.05%
Cardiff 5K Parkrun	5km	27 Sep	19:18	67.36%
Cardiff 5K Parkrun	5km	23 Aug	18:21	70.85%
Burnham Beeches Half Marathon	13.1mi	17 Aug	1:30:09	64.76%
Cardiff 5K Parkrun	5km	9 Aug	18:30	70.27%
Brecon 10	10mi	3 Aug	1:07:01	65.66%
Cardiff 5K Parkrun	5km	2 Aug	18:27	70.46%
BUPA Great Wales Run	10km	27 Jul	39:01	68.48%
Cardiff 5K Parkrun	5km	19 Jul	18:43	69.46%
Cardiff 5K Parkrun	5km	12 Jul	18:34	70.02%
Cardiff 5K Parkrun	5km	5 Jul	19:02	68.30%
Cardiff 5K Parkrun	5km	21 Jun	18:47	69.21%
Cardiff 5K Parkrun	5km	14 Jun	18:47	69.21%
Cardiff 5K Parkrun	5km	7 Jun	18:53	68.85%
Cardiff 5K Parkrun	5km	31 May	19:07	68.00%
Cardiff 5K Parkrun	5km	24 May	19:32	66.55%
Cardiff 5K Parkrun	5km	17 May	19:38	66.22%
Cardiff 5K Parkrun	5km	10 May	19:43	65.94%
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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~Ed~ M40

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