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rupert bear M65

About

Race Times

All Races

Mileage

Training

port talbot harriers

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Races
80
Miles
16755
Miles
58
Miles
545
WAVA
81.91%
5k
19:22
5M
31:47
10k
40:10
10M
1:08:46
Half
1:26:13
20M
2:21:21
Mara
3:07:27

Race Standard

Gold (80)

Current Status

Preparing for London Marathon ..... again!

Planned Races
12th Jan 20	west glam x/c tata steel margam

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Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019
3.1mi	1	22:36 7:17/mi	71.44								22:36 71.44
5km	24	19:22 6:14/mi	81.39	21:37 69.91	19:41 77.42		19:40 78.80		19:22 81.39	20:44 76.69	21:07 77.31	21:01 77.68	20:28 80.48	20:38 80.56
4mi	1	26:18 6:35/mi	79.92									26:18 79.92
4.1mi	4	26:31 6:28/mi	80.57				26:57 77.94	26:54 78.75	26:31 80.57		29:21 74.73
5mi	5	31:47 6:21/mi	80.60				31:47 80.60	32:37 79.21			38:03 70.30	38:25 70.24		38:05 72.15
5.1mi	1	37:21 7:19/mi	71.78							37:21 71.78
5.6mi	2	38:44 6:55/mi	80.50								41:59 72.30			38:44 80.50
10km	9	40:10 6:28/mi	80.61	44:12 71.17	40:10 78.97		40:23 79.87		40:42 80.61				44:13 77.53
10mi	3	1:08:46 6:53/mi	75.85		1:08:46 75.85		1:12:54 72.79
10.8mi	1	1:15:16 6:58/mi	81.91											1:15:16 81.91
11.2mi	2	1:18:35 7:01/mi	79.98								1:18:35 79.11		1:19:11 79.98
13.1mi	16	1:26:13 6:35/mi	81.84	1:40:59 68.05	1:31:54 75.44	1:28:47 78.78	1:26:13 81.84	1:27:14 81.63	1:29:18 80.47	1:29:33 80.99	1:43:57 71.08	1:34:17 79.11	1:32:47 81.17	1:34:57 80.08
20mi	1	2:21:21 7:04/mi	78.43					2:21:21 78.43
26.2mi	10	3:07:27 7:09/mi	79.44	3:57:53 60.25	3:13:58 74.57	3:12:57 75.67	3:07:27 78.62	3:08:55 78.75	3:09:47 79.15	3:10:56 79.44	4:02:46 63.72	4:30:05 57.85		3:22:42 78.66

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	0	0	0	0.1	0	0	0.3	0.2	0	0	0	0	0.6
2019	155	61	184	152	100	131	164	132	169	153	90	26	1518
2019	0	0	4	0	7	0	0	0	28	6	20	0	65
2018	0	0	0	0.2	0	0	0	0	0	0	0	0	0.2
2018	73	170	153	151	73	117	159	95	165	122	112	149	1539
2018	0	6	17	14	0	0	0	0	0	0	0	0	38
2017	1.8	1.1	0.3	5.3	0	0	0	0.4	0	0	0	0	8.8
2017	201	144	142	31	92	104	59	144	125	143	168	169	1522
2017	0	0	0	0	0	0	0	0	6	0	0	0	6
2016	0	4.6	6	6.9	1.9	1.8	1.1	3.6	7	4.7	3.6	1.2	42.2
2016	93	28	99	47	79	63	54	98	52	37	87	156	892
2016	3	3	31	2	0	0	11	3	0	34	23	0	109
2015	0	0	0.5	0	0	0	0	0	0	0	0	0	0.5
2015	90	195	222	156	38	53	143	140	121	132	120	155	1565
2015	2	0	0	7	0	0	0	0	16	5	10	0	40
2014	129	181	209	90	79	14	54	132	155	126	110	141	1421
2014	10	5	0	27	12	0	0	0	0	20	8	0	82
2013	118	82	176	109	62	40	94	127	148	129	130	89	1304
2012	1.7	0.5	0	0	0	0.8	1.1	0	0	0	0	0	4.1
2012	231	179	206	122	104	119	17	75	105	129	139	184	1609
2012	0	0	0	5	0	23	10	9	0	0	0	0	47
2011	0	0	0	0	0	0	0	0	0	0	0	1.3	1.3
2011	186	185	207	125	105	113	154	122	107	75	116	177	1672
2011	0	0	0	0	0	0	0	17	70	12	8	20	127
2010	190	182	201	125	112	45	67	47	50	114	103	144	1379
2010	0	0	0	7	6	0	13	6	0	0	0	0	32
2009	139	160	175	121	97	82	68	97	75	90	119	104	1327
2008	102	109	150	69	37	36	50	77	86	82	84	88	970
2007	0	0	0	0	0	0	0	0	0	0	0	37	37

Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
-	-	10.1mi, 1:21:44 Running - Progressive Along prom. Cold (3 layers, hat & gloves). Not too windy. Mostly progressive - met lots of people!! Split Summary === 1) 1m - 9:10(9:10/m) 102/180bpm 75cal 6.54/6.89mph 2) 1m - 8:37(8:37/m) 97/106bpm 64cal 6.97/7.53mph 3) 1m - 8:17(8:17/m) 107/114bpm 78cal 7.24/9.25mph 4) 1m - 7:59(7:59/m) 111/122bpm 79cal 7.51/7.91mph 5) 1m - 7:50(7:50/m) 123/128bpm 98cal 7.66/8.14mph 6) 1m - 7:57(7:57/m) 124/135bpm 95cal 7.55/7.99mph 7) 1m - 7:55(7:55/m) 130/135bpm 106cal 7.57/7.93mph 8) 1m - 7:47(7:47/m) 125/136bpm 91cal 7.7/7.95mph 9) 1m - 7:23(7:23/m) 138/142bpm 105cal 8.12/8.31mph 10) 1m - 7:59(7:59/m) 122/140bpm 79cal 7.51/7.91mph 11) 0.11m - 49(7:23/m) 134/135bpm 11cal 8.12/8.91mph Add a comment	11.3mi, 1:45:53 Running - Intervals Split Summary === 5x 400 5x800 400s 6:13, 6:18, 6:28, 6:16, 6:16 800s 6:31, 6:29, 6:34, 6:54, 7:00 1) 1m - 9:13(9:13/m) 103/159bpm 84cal 6.51/7.97mph 2) 1m - 8:20(8:20/m) 119/193bpm 86cal 7.2/7.93mph 3) 1m - 8:08(8:08/m) 114/120bpm 85cal 7.38/7.68mph 4) 1m - 8:25(8:25/m) 116/121bpm 88cal 7.13/7.95mph 5) 1m - 8:11(8:11/m) 120/124bpm 92cal 7.33/7.89mph 6) 1m - 9:20(9:20/m) 119/140bpm 95cal 6.42/7.62mph 7) 0.53m - 5:42(10:46/m) 107/117bpm 33cal 5.57/11.71mph 8) 0.25m - 1:33(6:13/m) 119/136bpm 13cal 9.65/10.06mph 9) 0.02m - 1:06(48:44/m) 96/137bpm 6cal 1.23/9.83mph 10) 0.49m - 3:12(6:31/m) 135/151bpm 40cal 9.2/11.21mph 11) 0.04m - 1:30(39:08/m) 125/151bpm 16cal 1.53/9.27mph 12) 0.49m - 3:11(6:29/m) 137/150bpm 42cal 9.26/11.31mph 13) 0.03m - 1:22(44:28/m) 130/148bpm 17cal 1.35/11.15mph 14) 0.24m - 1:32(6:18/m) 134/150bpm 18cal 9.54/10.4mph 15) 0.02m - 1:02(55:05/m) 118/148bpm 10cal 1.09/9.58mph 16) 0.24m - 1:34(6:28/m) 135/150bpm 18cal 9.27/9.96mph 17) 0.03m - 1:09(38:15/m) 134/148bpm 15cal 1.57/9.41mph 18) 0.49m - 3:14(6:34/m) 141/150bpm 45cal 9.13/10.46mph 19) 0.02m - 1:27(1:15:05/m) 129/149bpm 16cal 0.8/9.23mph 20) 0.49m - 3:23(6:54/m) 142/152bpm 46cal 8.7/9.68mph 21) 0.02m - 1:22(58:11/m) 135/150bpm 18cal 1.03/8.62mph 22) 0.25m - 1:33(6:16/m) 135/148bpm 18cal 9.57/10.81mph 23) 0.02m - 1:11(57:26/m) 133/147bpm 15cal 1.04/9.64mph 24) 0.5m - 3:30(7:00/m) 142/152bpm 48cal 8.58/9.37mph 25) 0.04m - 2:00(51:17/m) 123/149bpm 17cal 1.17/8.54mph 26) 0.51m - 6:21(12:21/m) 110/123bpm 27cal 4.86/7.14mph 27) 0.38m - 4:21 Forgot to stop watch - corrected. Add a comment	5.1mi, 40:42 Running - Recovery Run Split Summary === 1) 1m - 8:31(8:31/m) 150/167bpm 137cal 7.05/7.66mph 2) 1m - 8:11(8:11/m) 126/146bpm 102cal 7.33/7.68mph 3) 1m - 8:03(8:03/m) 120/133bpm 85cal 7.46/7.6mph 4) 1m - 8:00(8:00/m) 129/135bpm 104cal 7.5/7.64mph 5) 1m - 7:29(7:29/m) 124/141bpm 84cal 8.02/8.56mph 6) 0.07m - 28(7:09/m) 133/135bpm 6cal 8.39/8.54mph Add a comment	-	6.1mi, 1:00:11 Running - Hill Work 2 mile warm up 10x1 minute hill sprints on Smallwood Rd 90/100 sec recovery 2sets - 5 sprints in each with 2.5min gap 10th was to top of the hill and took 1:30 Split Summary === 1) 1m - 9:10(9:10/m) 105/145bpm 83cal 6.54/8.33mph 2) 1m - 8:46(8:46/m) 107/119bpm 83cal 6.85/7.2mph 3) 0.1m - 57(9:38/m) 114/125bpm 10cal 6.23/7.01mph 4) 0.12m - 1:04(8:43/m) 105/125bpm 8cal 6.89/7.76mph 5) 0.13m - 1:30(11:17/m) 124/130bpm 19cal 5.32/7.22mph 6) 0.12m - 1:01(8:15/m) 124/138bpm 12cal 7.27/8.68mph 7) 0.13m - 1:30(11:20/m) 126/139bpm 19cal 5.3/7.47mph 8) 0.12m - 1:03(8:26/m) 120/133bpm 11cal 7.12/8.97mph 9) 0.14m - 1:48(13:01/m) 118/134bpm 20cal 4.61/7.33mph 10) 0.12m - 1:01(8:29/m) 124/139bpm 11cal 7.07/8.45mph 11) 0.13m - 1:42(13:32/m) 122/138bpm 20cal 4.43/7.22mph 12) 0.12m - 1:01(8:17/m) 121/140bpm 10cal 7.24/9.81mph 13) 0.12m - 2:23(19:15/m) 112/140bpm 22cal 3.12/6.32mph 14) 0.12m - 1:01(8:34/m) 111/140bpm 7cal 7/8.43mph 15) 0.12m - 1:35(12:44/m) 132/142bpm 21cal 4.71/7.35mph 16) 0.12m - 1:02(8:26/m) 125/142bpm 11cal 7.12/8.75mph 17) 0.14m - 2:11(16:00/m) 122/142bpm 25cal 3.75/7.31mph 18) 0.12m - 1:02(8:38/m) 118/137bpm 8cal 6.95/8.7mph 19) 0.13m - 1:38(12:34/m) 126/137bpm 20cal 4.78/7.03mph 20) 0m - 4(2:10:21/m) 122/125bpm 0.46/0mph 21) 0.12m - 1:02(8:37/m) 124/139bpm 11cal 6.96/8.7mph 22) 0.13m - 1:53(14:21/m) 116/140bpm 17cal 4.18/7.06mph 23) 0.17m - 1:32(8:55/m) 134/147bpm 19cal 6.73/8.58mph 24) 1m - 9:39(9:39/m) 111/139bpm 71cal 6.22/8.85mph 25) 0.52m - 4:35(8:51/m) 120/124bpm 47cal 6.78/7.16mph Add a comment
Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
-	15.1mi, 1:58:52 Running - Medium Long Run Split Summary === 1) 0.95m - 8:21(8:47/m) 98/115bpm 70cal 6.84/10.16mph 2) 0m - 3(11:22/m) 115/115bpm 5.28/7.12mph 3) 0.01m - 7(8:51/m) 116/120bpm 1cal 6.78/7.14mph 4) 0.44m - 3:34(8:12/m) 117/122bpm 42cal 7.31/8.12mph 5) 1m - 8:16(8:16/m) 110/125bpm 83cal 7.26/7.64mph 6) 1m - 7:59(7:59/m) 117/124bpm 88cal 7.52/7.93mph 7) 1m - 7:56(7:56/m) 126/129bpm 101cal 7.57/7.97mph 8) 1m - 7:48(7:48/m) 127/130bpm 99cal 7.69/7.95mph 9) 1m - 7:50(7:50/m) 132/139bpm 104cal 7.66/8.01mph 10) 0.09m - 46(8:16/m) 131/136bpm 9cal 7.26/8.01mph 11) 1m - 7:40(7:40/m) 127/133bpm 92cal 7.82/8.29mph 12) 1m - 7:43(7:43/m) 123/129bpm 81cal 7.77/8.06mph 13) 1m - 7:53(7:53/m) 122/128bpm 75cal 7.61/7.99mph 14) 1m - 7:47(7:47/m) 127/134bpm 88cal 7.71/8.16mph 15) 1m - 7:47(7:47/m) 126/131bpm 86cal 7.72/7.89mph 16) 1m - 7:47(7:47/m) 122/130bpm 65cal 7.71/8.22mph 17) 1m - 7:58(7:58/m) 127/134bpm 83cal 7.53/7.72mph 18) 1m - 7:32(7:32/m) 134/138bpm 98cal 7.97/9.25mph 19) 0.56m - 4:05(7:20/m) 139/142bpm 57cal 8.19/8.33mph Add a comment	-	6.7mi, 57:58 Running - Intervals 800s 6:41, 7:16, 6:50, 7:00 600s 6:34, 6:45, 6:38, 6:35 Split Summary === 1) 1m - 9:35(9:35/m) 111/123bpm 104cal 6.26/9.68mph 2) 0.31m - 2:34(8:14/m) 124/130bpm 33cal 7.28/9.46mph 3) 0.5m - 3:20(6:41/m) 137/156bpm 45cal 8.97/9.77mph 4) 0.09m - 1:16(14:38/m) 112/126bpm 12cal 4.1/7.89mph 5) 0.38m - 2:31(6:34/m) 140/152bpm 36cal 9.14/10.52mph 6) 0.12m - 1:12(9:37/m) 140/146bpm 17cal 6.23/9.93mph 7) 0.5m - 3:37(7:16/m) 141/146bpm 52cal 8.27/8.68mph 8) 0.04m - 58(23:19/m) 135/146bpm 13cal 2.57/8.35mph 9) 0.39m - 2:37(6:45/m) 136/145bpm 36cal 8.89/9.27mph 10) 0.08m - 1:24(17:40/m) 129/144bpm 18cal 3.4/9.16mph 11) 0.44m - 3:01(6:50/m) 139/150bpm 40cal 8.79/9.54mph 12) 0.02m - 54(40:32/m) 112/143bpm 8cal 1.48/8.66mph 13) 0.39m - 2:35(6:38/m) 137/148bpm 33cal 9.05/9.37mph 14) 0.1m - 1:43(16:57/m) 121/147bpm 17cal 3.54/9.25mph 15) 0.46m - 3:15(7:00/m) 138/149bpm 42cal 8.57/9.71mph 16) 0.02m - 52(35:02/m) 118/144bpm 8cal 1.71/8.54mph 17) 0.39m - 2:34(6:35/m) 137/151bpm 32cal 9.12/9.52mph 18) 0.11m - 1:15(11:54/m) 142/151bpm 18cal 5.04/9.35mph 19) 0m - 3(13:48/m) 118/134bpm 4.35/6.8mph 20) 1m - 9:20(9:20/m) 120/125bpm 77cal 6.43/6.97mph 21) 0.36m - 3:20(9:15/m) 120/122bpm 25cal 6.49/6.99mph Add a comment 3.3mi, 28:36 Running - Warm Up Split Summary === 1) 1m - 9:04(9:04/m) 95/113bpm 73cal 6.61/7.39mph 2) 1m - 8:19(8:19/m) 110/115bpm 86cal 7.21/7.68mph 3) 1m - 8:13(8:13/m) 119/126bpm 97cal 7.3/7.51mph 4) 0.33m - 2:59(9:04/m) 111/124bpm 29cal 6.62/11.9mph Add a comment	5.1mi, 40:42 Running - Progressive Split Summary === 1) 1m - 8:33(8:33/m) 117/165bpm 92cal 7.01/7.45mph 2) 1m - 8:02(8:02/m) 117/125bpm 91cal 7.47/7.95mph 3) 1m - 7:59(7:59/m) 124/129bpm 101cal 7.51/7.78mph 4) 1m - 7:46(7:46/m) 129/133bpm 102cal 7.72/7.87mph 5) 1m - 7:28(7:28/m) 134/142bpm 102cal 8.04/8.35mph 6) 0.12m - 53(7:05/m) 142/146bpm 13cal 8.47/8.79mph Add a comment	5.2mi, 30:00 Cycling - Exercise Bike Add a comment	-
Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
-	7.1mi, 1:04:41 Running - General Sibford Ferris Izzy Swimming Lesson Slow, cold hilly run. Split Summary === 1) 1m - 9:56(9:56/m) 139/188bpm 124cal 6.04/7.01mph 2) 1m - 9:26(9:26/m) 100/121bpm 58cal 6.36/7.39mph 3) 1m - 8:59(8:59/m) 102/136bpm 58cal 6.68/7.1mph 4) 1m - 8:59(8:59/m) 103/117bpm 60cal 6.68/8.33mph 5) 1m - 9:19(9:19/m) 116/135bpm 91cal 6.44/7.26mph 6) 1m - 8:29(8:29/m) 108/127bpm 62cal 7.07/7.97mph 7) 1m - 8:40(8:40/m) 104/123bpm 52cal 6.93/7.6mph 8) 0.1m - 53(9:10/m) 120/124bpm 9cal 6.54/7.6mph Add a comment	0mi, 1:00:00 Cross-Training - Gym Workout with Rob, Craig, Bethan & Jane Add a comment 2.2mi, 19:05 Running - Warm Up Warm Up before workout in clubhouse Split Summary === 1) 1m - 8:53(8:53/m) 113/193bpm 84cal 6.76/7.33mph 2) 1m - 8:17(8:17/m) 108/115bpm 77cal 7.24/7.85mph 3) 0.23m - 1:55(8:10/m) 112/115bpm 19cal 7.35/7.43mph Add a comment	6.4mi, 59:41 Running - Intervals Group6 3x600m 3x1200m I shortened two of longer intervals to 1000m Pace 600s - 6:30, 6:21, 6:16 1000s 6:36, 6:45 1200 - 6:38 Split Summary === 1) 1m - 8:51(8:51/m) 103/122bpm 82cal 6.78/8.14mph 2) 0.05m - 36(11:37/m) 107/118bpm 6cal 5.17/7.74mph 3) 0.36m - 2:21(6:30/m) 117/136bpm 25cal 9.22/10.02mph 4) 0.03m - 1:05(31:48/m) 103/136bpm 10cal 1.89/9.31mph 5) 0.6m - 3:59(6:36/m) 132/145bpm 51cal 9.08/9.6mph 6) 0.03m - 2:08(1:14:23/m) 111/144bpm 20cal 0.81/9.33mph 7) 0.36m - 2:16(6:21/m) 131/146bpm 27cal 9.46/10.6mph 8) 0.02m - 1:08(48:58/m) 130/145bpm 15cal 1.23/9.12mph 9) 0.73m - 4:51(6:38/m) 143/151bpm 70cal 9.04/10.79mph 10) 0.03m - 1:55(1:09:33/m) 125/148bpm 22cal 0.86/8.95mph 11) 0.36m - 2:17(6:16/m) 137/150bpm 29cal 9.57/10.62mph 12) 0.03m - 1:48(1:08:15/m) 127/147bpm 22cal 0.88/9.54mph 13) 0.6m - 4:04(6:45/m) 140/148bpm 56cal 8.9/9.64mph 14) 0.05m - 3:21(1:10:42/m) 112/148bpm 23cal 0.85/9.1mph 15) 1m - 8:51(8:51/m) 119/127bpm 82cal 6.78/7.28mph 16) 1m - 9:11(9:11/m) 121/128bpm 87cal 6.53/7.31mph 17) 0.11m - 1:00(9:17/m) 109/118bpm 5cal 6.46/6.8mph Add a comment 4.2mi, 36:18 Running - General Slow miles with Paul Jelley & coffee Split Summary === 1) 1m - 9:16(9:16/m) 96/108bpm 73cal 6.47/6.78mph 2) 1m - 8:42(8:42/m) 102/107bpm 74cal 6.9/7.1mph 3) 1m - 8:31(8:31/m) 106/115bpm 76cal 7.04/7.28mph 4) 1m - 8:24(8:24/m) 114/122bpm 87cal 7.15/7.26mph 5) 0.17m - 1:24(8:17/m) 115/120bpm 14cal 7.24/7.24mph Add a comment	6.6mi, 55:22 Running - Track Session Split Summary === 1) 1m - 8:16(8:16/m) 102/124bpm 75cal 7.26/7.85mph 2) 0.68m - 5:18(7:50/m) 102/116bpm 46cal 7.65/12mph 3) 0.37m - 2:21(6:21/m) 121/142bpm 27cal 9.45/10.42mph 4) 0.13m - 1:13(9:41/m) 129/139bpm 17cal 6.2/9.56mph 5) 0.24m - 1:33(6:25/m) 128/143bpm 19cal 9.36/10.02mph 6) 0.03m - 45(29:58/m) 133/143bpm 10cal 2/9.85mph 7) 0.37m - 2:20(6:21/m) 138/148bpm 33cal 9.45/9.91mph 8) 0.12m - 1:26(11:37/m) 136/146bpm 20cal 5.17/9.54mph 9) 0.24m - 1:33(6:22/m) 133/145bpm 20cal 9.42/9.85mph 10) 0.04m - 1:03(28:56/m) 130/145bpm 14cal 2.07/9.93mph 11) 0.36m - 2:21(6:26/m) 137/148bpm 31cal 9.32/10.9mph 12) 0.13m - 1:34(12:21/m) 132/148bpm 21cal 4.86/9.33mph 13) 0.24m - 1:32(6:21/m) 139/148bpm 21cal 9.44/9.39mph 14) 0.02m - 50(37:28/m) 137/147bpm 11cal 1.6/9.1mph 15) 0.37m - 2:22(6:28/m) 142/154bpm 34cal 9.28/10.54mph 16) 0.13m - 2:02(15:33/m) 127/154bpm 24cal 3.86/9.14mph 17) 0.24m - 1:33(6:25/m) 135/147bpm 20cal 9.34/9.93mph 18) 0.02m - 58(41:53/m) 110/146bpm 8cal 1.43/9.81mph 19) 0.24m - 1:29(6:09/m) 130/153bpm 16cal 9.75/10.98mph 20) 0.03m - 1:37(52:36/m) 119/153bpm 14cal 1.14/10.18mph 21) 1m - 8:13(8:13/m) 118/128bpm 71cal 7.31/7.85mph 22) 0.63m - 4:48(7:39/m) 119/123bpm 43cal 7.83/8.14mph 23) 0.01m - 15(28:07/m) 120/123bpm 2cal 2.13/7.87mph Add a comment	-	-
Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13
-	-	-	-	-	-	-

2019	Distance	Date	Result	WAVA
Gnoll parkrun	5km	6 Jul	21:18	78.04%
Port Talbot Harriers Time Trial	5km	2 Jul	20:38	80.56%
JCP Swansea Half Marathon	13.1mi	23 Jun	1:34:57	80.08%
Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates	10.8mi	9 Jun	1:15:16	81.91%
aberavon 5k	5km	5 Jun	21:05	78.84%
Tonmawr Hilly5	5mi	26 May	38:05	72.15%
Swansea Bay parkrun	5km	18 May	21:29	77.37%
Swansea Bay parkrun	5km	11 May	21:05	78.84%
London Marathon	26.2mi	28 Apr	3:22:42	78.66%
Admiral City of Newport Half Marathon	13.1mi	3 Mar	1:36:48	78.55%
west glam x/c tata steel margam	5.6mi	13 Jan	38:44	80.50%
2018	Distance	Date	Result	WAVA
Richard Burton 10K	10km	4 Nov	44:19	77.36%
Cardiff Half Marathon	13.1mi	7 Oct	1:32:47	81.17%
Swansea Bay parkrun	5km	22 Sep	20:28	80.48%
Porthcawl parkrun	5km	8 Sep	21:03	78.25%
Maesteg parkrun	5km	21 Jul	21:59	74.92%
Ammanford 10k	10km	8 Jul	44:13	77.53%
Swansea Half Marathon	13.1mi	24 Jun	1:35:27	78.90%
Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates	11.2mi	10 Jun	1:19:11	79.98%
Swansea Bay parkrun	5km	2 Jun	21:23	77.03%
Swansea Bay parkrun	5km	24 Feb	23:06	71.30%
2017	Distance	Date	Result	WAVA
Swansea Bay parkrun	5km	14 Oct	21:01	77.68%
Port Talbot Half Marathon	13.1mi	13 Aug		0.00%
Swansea Half Marathon	13.1mi	25 Jun	1:34:17	79.11%
Cwm Ogwr 5 mile	5mi	14 May	38:25	70.24%
Porthcawl parkrun	5km	13 May	22:51	71.44%
London Marathon	26.2mi	23 Apr	4:30:05	57.85%
Newport Half Marathon	13.1mi	5 Mar	1:36:05	77.63%
Swansea ParkRun	5km	4 Feb	22:11	73.59%
Gnoll parkrun	5km	7 Jan	22:03	74.04%
The Prince of Wales Kenfig - New Year's Day Fun Run	4mi	1 Jan	26:18	79.92%
2016	Distance	Date	Result	WAVA
PTHarriers Handicap 5k	5km	28 Dec	21:07	77.31%
Swansea Parkrun	5km	15 Oct	22:12	72.89%
Porthcawl parkrun	5km	3 Sep	21:24	75.62%
Port Talbot Half Marathon	13.1mi	21 Aug	1:43:57	71.08%
Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates	11.2mi	5 Jun	1:18:35	79.11%
Cwm Ogwr 5 mile	5mi	15 May	38:03	70.30%
London Marathon	26.2mi	24 Apr	4:02:46	63.72%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:44:01	71.04%
West Glamorgan XC - Reservoir	5.6mi	10 Jan	41:59	72.30%
A run to remember Dan Tomlinson (as part of Gnoll Parkrun)	3.1mi	9 Jan	22:36	71.44%
Prince of Wales	4.1mi	1 Jan	29:21	74.73%
2014	Distance	Date	Result	WAVA
Porthcawl parkrun	5km	4 Oct	20:44	76.69%
Porthcawl parkrun	5km	30 Aug	20:48	76.44%
London Marathon	26.2mi	13 Apr	3:10:56	79.44%
Llanelli Waterside Half Marathon	13.1mi	2 Mar	1:29:33	80.99%
West Glamorgan League - Corus Lake	5.1mi	12 Jan	37:21	71.78%
2013	Distance	Date	Result	WAVA
Porthcawl Parkrun	5km	21 Dec	20:05	79.17%
Richard Burton Heritage 10k	10km	3 Nov	40:42	80.61%
Cardiff Half Marathon	13.1mi	6 Oct	1:29:18	80.47%
Swansea Bay 10K	10km	22 Sep	40:52	80.28%
London Marathon	26.2mi	21 Apr	3:09:47	79.15%
Llanelli Waterside Half Marathon	13.1mi	3 Mar	1:30:44	79.19%
Cardiff parkrun	5km	5 Jan	19:22	81.39%
kenfig 4.1m	4.1mi	1 Jan	26:31	80.57%
2012	Distance	Date	Result	WAVA
London Marathon	26.2mi	22 Apr	3:08:55	78.75%
Llanelli Waterside Half Marathon	13.1mi	4 Mar	1:27:14	81.63%
Bramley 20	20mi	12 Feb	2:21:21	78.43%
Old Father Time 5 Mile	5mi	2 Jan	32:37	79.21%
Kenfig 4.1	4.1mi	1 Jan	26:54	78.75%
2011	Distance	Date	Result	WAVA
Llanelli Sospan MT 10	10mi	20 Nov	1:12:54	72.79%
Magor Marsh 10k	10km	31 Jul	40:23	79.87%
Cardiff 5K Parkrun	5km	25 Jun	19:40	78.80%
London Marathon	26.2mi	17 Apr	3:07:27	78.62%
Llanelli Waterside Half Marathon	13.1mi	6 Mar	1:26:13	81.84%
West Glam XC Corus Lake 5m	5mi	23 Jan	31:47	80.60%
kenfig 4.1m	4.1mi	1 Jan	26:57	77.94%
2010	Distance	Date	Result	WAVA
MT10	10mi	21 Nov	1:14:39	70.46%
MBNA Chester Marathon	26.2mi	31 May	3:12:57	75.67%
Llanelli Waterside Half Marathon	13.1mi	7 Mar	1:28:47	78.78%
2009	Distance	Date	Result	WAVA
Llanelli Waterside 10k	10km	21 Jun	40:10	78.97%
Swansea Bay 5k Series 1	5km	9 Jun	19:41	77.42%
Sorbrook Challenge 10K	10km	10 May	45:32	69.66%
London Marathon	26.2mi	26 Apr	3:13:58	74.57%
Teifi 10	10mi	12 Apr	1:08:46	75.85%
Llanelli Waterside Half Marathon	13.1mi	8 Mar	1:31:54	75.44%
Richard Burton 10k	10km	11 Jan	42:35	74.49%
2008	Distance	Date	Result	WAVA
ammanford 10k	10km	13 Jul	44:12	71.17%
Swanseabay 5k	5km	10 Jun	21:37	69.91%
London Marathon	26.2mi	13 Apr	3:57:53	60.25%
Llanelli Waterside Half Marathon	13.1mi	2 Mar	1:40:59	68.05%

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