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Jo P
F55 Monmouthshire

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Recent Training
28th Mar	General	6.5mi	1:04:43
26th Mar	General	8.1mi	1:20:17
24th Mar	General	6.5mi	1:02:43
22nd Mar	General	6.4mi	1:02:16
20th Mar	General	4.3mi	41:37

Planned Races
Rogue Runs Severn Bridge 5m Night Run	31st Mar
Newport 10K	16th Apr
Abingdon Marathon	22nd Oct

12 Month Benchmarks	Run
Mile	8:53
5k	29:03
5mi	47:06
10k	59:47
10mi	1:37:00

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2020	2021
5km	3	24:26 7:52/mi	67.47										24:26 67.47	25:25 65.57
4mi	4	30:11 7:33/mi	65.32	30:11 65.32
5mi	2	39:30 7:54/mi	66.80	39:30 62.85								39:50 66.80
5.6mi	1	45:56 8:12/mi	65.61										45:56 65.61
10km	3	49:58 8:02/mi	68.97										50:51 67.00		49:58 68.97		56:52 63.53
7mi	1	57:24 8:12/mi	62.86			57:24 62.86
8mi	3	1:04:42 8:05/mi	68.18	1:04:42 61.95										1:04:56 68.18		1:10:41 64.87
10mi	1	1:20:50 8:05/mi	62.77	1:20:50 62.77
13mi	1	1:50:54 8:33/mi	61.80				1:50:54 61.80
13.1mi	12	1:45:36 8:04/mi	66.80	1:57:52 56.51	1:53:26 59.95	1:50:50 61.36	1:48:54 62.96			1:45:36 66.80	1:50:47 64.36	1:49:49 66.45	1:52:29 65.60	1:54:18 64.60
26.2mi	9	3:45:46 8:37/mi	64.50	3:55:40 58.59	4:03:17 57.59	3:53:41 60.46	4:00:20 58.79	4:00:52 59.80	3:54:46 62.03	3:45:46 64.50	3:48:54 64.37

Date	Planned Races			Distance
22 Oct	Abingdon Marathon Confirmed			26.2mi
16 Apr	Newport 10K			10km
31 Mar	Rogue Runs Severn Bridge 5m Night Run Confirmed			5mi
2021		Result	WAVA	Distance
24 Oct	Newport 10K SB	56:52	63.53	10km
2020		Result	WAVA	Distance
26 Jan	Lliswerry 8 SB	1:10:41	64.88	8mi
2018		Result	WAVA	Distance
29 Apr	Newport 10k PB	49:58	68.97	10km
2017		Result	WAVA	Distance
27 May	Riverfront parkrun SB	25:25	65.57	5km
30 Apr	Cardiff 5K - Race For Victory	26:13	63.57	5km
5 Mar	Newport Half Marathon SB	1:54:18	64.60	13.1mi
29 Jan	Lliswerry 8 SB	1:04:56	68.18	8mi
2016		Result	WAVA	Distance
6 Nov	Richard Burton 10K SB	50:51	67.00	10km
2 Oct	Cardiff Half Marathon	1:52:34	65.60	13.1mi
17 May	GLCL - Road Race 1 (Olive Tree) PB	45:56	65.61	5.6mi
1 May	Cardiff 5K - Race For Victory PB	24:26	67.47	5km
6 Mar	City of Newport Half Marathon SB	1:52:29	64.87	13.1mi
2015		Result	WAVA	Distance
4 Oct	Cardiff Half Marathon SB	1:49:49	66.45	13.1mi
17 May	cwm ogwr 5 mile SB	39:50	66.80	5mi
2014		Result	WAVA	Distance
25 May	Tewkesbury Half Marathon SB	1:50:47	64.36	13.1mi
6 Apr	Greater Manchester Marathon SB	3:48:54	64.37	26.2mi
2013		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon	1:50:24	64.58	13.1mi
28 Apr	Greater Manchester Marathon PB	3:45:46	64.50	26.2mi
3 Mar	City of Newport Half Marathon PB	1:45:36	66.80	13.1mi
2012		Result	WAVA	Distance
21 Oct	Abingdon Marathon SB	3:54:46	62.03	26.2mi
2011		Result	WAVA	Distance
31 Oct	Dublin Marathon SB	4:00:52	59.80	26.2mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon PB	1:50:54	61.80	12.98mi
9 May	Tewkesbury Half-Marathon SB	1:48:54	62.96	13.1mi
18 Apr	Great Welsh Marathon SB	4:00:20	58.79	26.2mi
2009		Result	WAVA	Distance
18 Oct	Abingdon Marathon SB	3:53:41	60.46	26.2mi
23 Aug	Campus 2 Campus Challenge PB	57:24	62.86	7mi
10 May	Tewkesbury Half Marathon SB	1:50:50	61.36	13.1mi
15 Mar	Forest of Dean Spring Half	1:55:05	59.09	13.1mi
2008		Result	WAVA	Distance
19 Oct	Abingdon Marathon SB	4:03:17	57.59	26.2mi
14 Sep	Bristol Half Marathon SB	1:53:26	59.95	13.1mi
13 Apr	London Marathon	4:11:11	55.36	26.2mi
2006		Result	WAVA	Distance
5 Nov	Fireworks 5 PB	39:30	62.85	5mi
15 Oct	Cardiff Marathon SB	3:55:40	58.59	26.2mi
8 Aug	Rose Inn 4 Series - Race 4 PB	30:11	65.32	4mi
11 Jul	Rose Inn 4 Series - Race 3	30:57	63.32	4mi
25 Jun	Torbay Half Marathon SB	1:57:52	56.51	13.1mi
13 Jun	Rose Inn 4 Series - Race 2	30:30	64.25	4mi
9 May	Rose Inn 4 Series - Race 1	30:20	64.61	4mi
5 Feb	Pontypridd Reverse 10 PB	1:20:50	62.76	10mi
29 Jan	Lliswerry 8 Mile Road Race PB	1:04:42	61.95	8mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	0	7	0	0	0	0	0	0	0	0	0	0	7
2023	64	42	80	0	0	0	0	0	0	0	0	0	185
2022	43	25	23	58	70	54	92	95	87	68	90	56	761
2021	3	7	0	0	0	0	0	0	0	0	0	7	16
2021	0	33	41	58	51	70	81	80	51	77	79	55	675
2020	65	55	50	81	95	89	44	50	4	0	0	0	533
2019	71	33	10	24	35	74	94	35	7	57	42	52	534
2019	0	0	11	0	0	0	0	0	0	0	0	0	11
2018	0	0	0	0	0	0	0	0	0	0	0	4	4
2018	102	50	81	118	40	64	44	4	26	69	70	45	713
2018	0	0	0	39	0	0	0	0	0	0	0	0	39
2017	105	100	103	25	102	81	91	64	46	70	60	71	919
2017	0	0	0	0	0	13	0	0	0	0	0	0	13
2016	126	75	104	92	122	59	99	124	114	108	96	54	1175
2016	0	0	0	0	7	0	0	0	0	0	0	0	7
2015	8	9	70	103	100	59	91	97	111	97	95	92	931
2015	16	0	0	0	31	25	30	48	66	60	48	18	342
2014	109	151	139	94	100	60	75	69	80	79	110	96	1162
2014	0	0	0	57	51	28	65	53	22	20	0	0	296
2013	119	169	156	96	55	81	81	123	112	23	57	116	1188
2013	0	0	0	0	0	0	30	86	160	189	50	5	520
2012	111	42	52	5	93	107	138	168	188	109	127	128	1266
2011	104	128	117	119	10	101	81	163	171	151	87	121	1353
2010	65	156	159	91	101	127	120	93	130	103	71	64	1279

Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8
-	6.1mi, 1:00:53 Run - General Split Summary === 1) 1m - 9:57(9:57/m) 117/139bpm [1164b/mi] 93cal 2) 1m - 9:57(9:57/m) 135/144bpm [1343b/mi] 95cal 3) 1m - 9:55(9:55/m) 142/153bpm [1409b/mi] 91cal 4) 1m - 9:54(9:54/m) 151/163bpm [1496b/mi] 102cal 5) 1m - 10:13(10:13/m) 154/164bpm [1574b/mi] 105cal 6) 1m - 9:59(9:59/m) 159/166bpm [1587b/mi] 104cal 7) 0.1m - 58(9:22/m) 160/163bpm [1498b/mi] 10cal Add a comment	4.1mi, 39:47 Run - General Split Summary === 1) 1m - 9:39(9:39/m) 122/143bpm [1177b/mi] 87cal 2) 1m - 9:29(9:29/m) 147/162bpm [1393b/mi] 99cal 3) 1m - 9:54(9:54/m) 148/157bpm [1464b/mi] 104cal 4) 1m - 9:52(9:52/m) 142/153bpm [1402b/mi] 100cal 5) 0.1m - 54(9:20/m) 141/150bpm [1315b/mi] 9cal Add a comment	-	-	6.2mi, 1:01:52 Run - General Split Summary === 1) 1m - 9:50(9:50/m) 130/144bpm [1278b/mi] 91cal 2) 1m - 10:04(10:04/m) 132/138bpm [1329b/mi] 89cal 3) 1m - 10:04(10:04/m) 136/144bpm [1368b/mi] 90cal 4) 1m - 10:00(10:00/m) 136/145bpm [1360b/mi] 91cal 5) 1m - 10:11(10:11/m) 136/141bpm [1384b/mi] 91cal 6) 1m - 10:05(10:05/m) 140/158bpm [1412b/mi] 93cal 7) 0.18m - 1:39(8:56/m) 150/154bpm [1340b/mi] 16cal Add a comment	-
Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15
-	-	4.1mi, 40:10 Run - General Split Summary === 1) 1mi - 9:33(9:33/mi) 134/152bpm [1279b/mi] 88cal 2) 1mi - 9:37(9:37/mi) 140/152bpm [1347b/mi] 93cal 3) 1mi - 10:12(10:12/mi) 140/146bpm [1428b/mi] 95cal 4) 1mi - 9:59(9:59/mi) 142/152bpm [1418b/mi] 93cal 5) 0.09mi - 49(8:53/mi) 146/148bpm [1298b/mi] 7cal Add a comment	4.2mi, 39:57 Run - General Split Summary === 1) 1mi - 9:33(9:33/mi) 122/137bpm [1166b/mi] 84cal 2) 1mi - 9:38(9:38/mi) 133/136bpm [1282b/mi] 89cal 3) 1mi - 9:47(9:47/mi) 136/144bpm [1330b/mi] 93cal 4) 1mi - 9:29(9:29/mi) 138/144bpm [1308b/mi] 92cal 5) 0.17mi - 1:30(8:55/mi) 143/145bpm [1276b/mi] 14cal Add a comment	0mi, 22:34 Bike - General Split Summary === 1) 0mi - 22:34(0/mi) 101/123bpm [INFb/mi] 102cal Add a comment	6.1mi, 1:00:06 Run - General Split Summary === 1) 1mi - 9:48(9:48/mi) 121/142bpm [1186b/mi] 92cal 2) 1mi - 9:53(9:53/mi) 139/148bpm [1373b/mi] 96cal 3) 1mi - 9:43(9:43/mi) 143/152bpm [1389b/mi] 89cal 4) 1mi - 9:58(9:58/mi) 143/153bpm [1426b/mi] 89cal 5) 1mi - 10:08(10:08/mi) 146/158bpm [1479b/mi] 95cal 6) 1mi - 9:57(9:57/mi) 145/155bpm [1442b/mi] 99cal 7) 0.07mi - 39(8:48/mi) 150/151bpm [1320b/mi] 6cal Add a comment	-
Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22
-	6.4mi, 1:03:29 Run - General Split Summary === 1) 1mi - 9:45(9:45/mi) 126/140bpm [1228b/mi] 86cal 2) 1mi - 10:04(10:04/mi) 137/143bpm [1379b/mi] 95cal 3) 1mi - 10:02(10:02/mi) 141/152bpm [1415b/mi] 95cal 4) 1mi - 9:46(9:46/mi) 143/148bpm [1396b/mi] 93cal 5) 1mi - 10:07(10:07/mi) 142/151bpm [1437b/mi] 92cal 6) 1mi - 10:13(10:13/mi) 143/149bpm [1462b/mi] 94cal 7) 0.38mi - 3:31(9:10/mi) 143/148bpm [1310b/mi] 34cal Add a comment	-	7.1mi, 1:09:14 Run - General Split Summary === 1) 1mi - 9:36(9:36/mi) 125/141bpm [1200b/mi] 92cal 2) 1mi - 10:00(10:00/mi) 132/138bpm [1320b/mi] 91cal 3) 1mi - 9:45(9:45/mi) 136/141bpm [1326b/mi] 89cal 4) 1mi - 9:37(9:37/mi) 139/146bpm [1336b/mi] 91cal 5) 1mi - 10:01(10:01/mi) 141/147bpm [1413b/mi] 91cal 6) 1mi - 9:56(9:56/mi) 138/141bpm [1371b/mi] 87cal 7) 1mi - 9:43(9:43/mi) 142/148bpm [1379b/mi] 87cal 8) 0.07mi - 36(8:46/mi) 139/140bpm [1219b/mi] 5cal Add a comment	4.3mi, 41:37 Run - General Split Summary === 1) 1mi - 9:40(9:40/mi) 125/136bpm [1209b/mi] 88cal 2) 1mi - 9:51(9:51/mi) 136/139bpm [1339b/mi] 91cal 3) 1mi - 9:49(9:49/mi) 138/145bpm [1355b/mi] 91cal 4) 1mi - 9:30(9:30/mi) 141/148bpm [1339b/mi] 88cal 5) 0.3mi - 2:48(9:19/mi) 144/148bpm [1341b/mi] 26cal Add a comment	-	6.4mi, 1:02:16 Run - General Split Summary === 1) 1mi - 9:43(9:43/mi) 140/158bpm [1360b/mi] 90cal 2) 1mi - 9:39(9:39/mi) 137/152bpm [1323b/mi] 89cal 3) 1mi - 9:42(9:42/mi) 138/147bpm [1339b/mi] 89cal 4) 1mi - 9:39(9:39/mi) 138/145bpm [1332b/mi] 92cal 5) 1mi - 9:41(9:41/mi) 144/160bpm [1395b/mi] 92cal 6) 1mi - 10:00(10:00/mi) 143/154bpm [1429b/mi] 92cal 7) 0.44mi - 3:52(8:46/mi) 143/155bpm [1254b/mi] 38cal Add a comment
Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26	Mon 27th Mar Mar 27	Tue 28th Mar Mar 28	Wed 29th Mar Mar 29
-	6.5mi, 1:02:43 Run - General Split Summary === 1) 1mi - 9:38(9:38/mi) 124/140bpm [1194b/mi] 91cal 2) 1mi - 9:58(9:58/mi) 136/138bpm [1355b/mi] 93cal 3) 1mi - 9:51(9:51/mi) 137/146bpm [1350b/mi] 93cal 4) 1mi - 9:35(9:35/mi) 139/147bpm [1332b/mi] 90cal 5) 1mi - 9:49(9:49/mi) 139/147bpm [1364b/mi] 94cal 6) 1mi - 9:48(9:48/mi) 142/150bpm [1392b/mi] 91cal 7) 0.45mi - 4:05(9:08/mi) 145/151bpm [1324b/mi] 44cal Add a comment	-	8.1mi, 1:20:17 Run - General Split Summary === 1) 1mi - 9:44(9:44/mi) 129/146bpm [1256b/mi] 95cal 2) 1mi - 9:48(9:48/mi) 137/148bpm [1343b/mi] 93cal 3) 1mi - 9:55(9:55/mi) 139/147bpm [1380b/mi] 91cal 4) 1mi - 9:50(9:50/mi) 137/146bpm [1348b/mi] 91cal 5) 1mi - 9:53(9:53/mi) 139/141bpm [1374b/mi] 89cal 6) 1mi - 10:02(10:02/mi) 140/149bpm [1405b/mi] 90cal 7) 1mi - 10:03(10:03/mi) 137/140bpm [1378b/mi] 84cal 8) 1mi - 9:53(9:53/mi) 140/145bpm [1384b/mi] 89cal 9) 0.13mi - 1:07(8:42/mi) 142/144bpm [1235b/mi] 11cal Add a comment	-	6.5mi, 1:04:43 Run - General Split Summary === 1) 1mi - 9:55(9:55/mi) 119/137bpm [1180b/mi] 90cal 2) 1mi - 10:01(10:01/mi) 132/138bpm [1321b/mi] 88cal 3) 1mi - 9:45(9:45/mi) 134/140bpm [1306b/mi] 91cal 4) 1mi - 9:52(9:52/mi) 135/142bpm [1332b/mi] 87cal 5) 1mi - 10:04(10:04/mi) 136/141bpm [1370b/mi] 91cal 6) 1mi - 10:08(10:08/mi) 137/144bpm [1389b/mi] 91cal 7) 0.52mi - 4:58(9:36/mi) 136/143bpm [1305b/mi] 44cal Add a comment	-

Jo P F55 Monmouthshire

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Jo P
F55 Monmouthshire