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rupert bear M60

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Race Times

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Mileage

Training

port talbot harriers

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Races
58
Miles
15155
Miles
57
Miles
479
WAVA
81.84%
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

Current Status

Preparing for London Marathon ..... again!

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Dist	Race	Best	Pace	WAVA	Races	2008	2009	2010	2011	2012	2013	2014	2016	2017
3.1mi	A run to remember Dan Tomlinson (as part of Gnoll Parkrun)3.1mi	22:36	7:17	71.44	1								22:36
5km	Cardiff parkrun5km	19:22	6:14	81.39	13	21:37	19:41		19:40		19:22	20:44	21:07	22:03
4mi	The Prince of Wales Kenfig - New Year's Day Fun Run4mi	26:18	6:35	79.92	1									26:18
4.1mi	kenfig 4.1m4.1mi	26:31	6:28	80.57	4				26:57	26:54	26:31		29:21
5mi	West Glam XC Corus Lake 5m5mi	31:47	6:21	80.60	4				31:47	32:37			38:03	38:25
5.1mi	West Glamorgan League - Corus Lake5.1mi	37:21	7:19	71.78	1							37:21
5.6mi	West Glamorgan XC - Reservoir5.6mi	41:59	7:30	72.30	1								41:59
10km	Llanelli Waterside 10k10km	40:10	6:28	78.97	7	44:12	40:10		40:23		40:42
10mi	Teifi 1010mi	1:08:46	6:53	75.85	2		1:08:46		1:12:54
11.2mi	Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates11.2mi	1:18:35	7:01	79.11	1								1:18:35
13.1mi	Llanelli Waterside Half Marathon13.1mi	1:26:13	6:35	81.84	12	1:40:59	1:31:54	1:28:47	1:26:13	1:27:14	1:29:18	1:29:33	1:43:57	1:34:17
20mi	Bramley 2020mi	2:21:21	7:04	78.43	1					2:21:21
26.2mi	London Marathon26.2mi	3:07:27	7:09	78.62	9	3:57:53	3:13:58	3:12:57	3:07:27	3:08:55	3:09:47	3:10:56	4:02:46	4:30:05

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	73	170	153	151	73	117	159	95	165	122	112	66	1456
2018	0	6	17	14	0	0	0	0	0	0	0	0	38
2018	0	0	0	0.2	0	0	0	0	0	0	0	0	0.2
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
2017	1.8	1.1	0.3	5.3	0	0	0	0.4	0	0	0	0	8.8
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
2016	0	4.6	6	6.9	1.9	1.8	1.1	3.6	7	4.7	3.6	1.2	42.2
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
2015	0	0	0.5	0	0	0	0	0	0	0	0	0	0.5
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	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
2012	1.7	0.5	0	0	0	0.8	1.1	0	0	0	0	0	4.1
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
2011	0	0	0	0	0	0	0	0	0	0	0	1.3	1.3
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

Fri 16th Nov Nov 16	Sat 17th Nov Nov 17	Sun 18th Nov Nov 18	Mon 19th Nov Nov 19	Tue 20th Nov Nov 20	Wed 21st Nov Nov 21	Thu 22nd Nov Nov 22
-	-	15mi, 2:02:46 Running - Long Run Towers to zswansea Bay Split Summary === 1) 1m - 9:10(9:10/m) 160/198bpm 147cal 6.54/7.39mph 2) 1m - 8:20(8:20/m) 113/170bpm 66cal 7.2/7.89mph 3) 1m - 8:04(8:04/m) 105/115bpm 50cal 7.44/7.81mph 4) 1m - 8:04(8:04/m) 114/119bpm 72cal 7.44/7.7mph 5) 1m - 8:01(8:01/m) 113/121bpm 67cal 7.49/8.87mph 6) 1m - 8:05(8:05/m) 116/120bpm 74cal 7.42/7.78mph 7) 1m - 7:54(7:54/m) 120/126bpm 81cal 7.59/7.72mph 8) 1m - 8:03(8:03/m) 119/127bpm 79cal 7.45/7.68mph 9) 1m - 8:12(8:12/m) 118/125bpm 74cal 7.32/7.81mph 10) 1m - 8:04(8:04/m) 121/126bpm 83cal 7.44/7.91mph 11) 1m - 8:09(8:09/m) 120/125bpm 75cal 7.36/7.81mph 12) 1m - 8:12(8:12/m) 122/126bpm 82cal 7.32/7.7mph 13) 1m - 8:10(8:10/m) 124/128bpm 84cal 7.35/7.76mph 14) 1m - 8:01(8:01/m) 125/127bpm 86cal 7.48/7.74mph 15) 1m - 8:15(8:15/m) 125/130bpm 88cal 7.28/8.43mph Add a comment	-	5.3mi, 45:43 Running - General Split Summary === 1) 1m - 8:47(8:47/m) 119/157bpm 94cal 6.83/14.78mph 2) 1m - 8:40(8:40/m) 100/109bpm 63cal 6.92/8.27mph 3) 1m - 9:15(9:15/m) 120/129bpm 109cal 6.48/7.83mph 4) 1m - 8:20(8:20/m) 119/126bpm 93cal 7.2/7.66mph 5) 1m - 8:03(8:03/m) 106/121bpm 54cal 7.46/7.78mph 6) 0.32m - 2:38(8:18/m) 110/120bpm 19cal 7.23/8.39mph Add a comment	-	-
Fri 23rd Nov Nov 23	Sat 24th Nov Nov 24	Sun 25th Nov Nov 25	Mon 26th Nov Nov 26	Tue 27th Nov Nov 27	Wed 28th Nov Nov 28	Thu 29th Nov Nov 29
-	-	-	-	5.1mi, 42:48 Running - General Gran Canaria Split Summary === 1) 1m - 9:33(9:33/m) 110/176bpm 85cal 6.29/6.95mph 2) 1m - 8:27(8:27/m) 104/113bpm 71cal 7.1/7.37mph 3) 1m - 8:26(8:26/m) 111/122bpm 84cal 7.11/7.58mph 4) 1m - 7:52(7:52/m) 114/121bpm 80cal 7.63/7.83mph 5) 1m - 8:00(8:00/m) 121/125bpm 94cal 7.5/7.85mph 6) 0.06m - 29(7:52/m) 119/121bpm 5cal 7.63/7.58mph Add a comment	8.1mi, 1:06:35 Running - General Gran Canaria Split Summary === 1) 1m - 9:24(9:24/m) 114/178bpm 93cal 6.38/7.41mph 2) 1m - 9:16(9:16/m) 103/112bpm 75cal 6.47/7.08mph 3) 1m - 8:15(8:15/m) 102/115bpm 62cal 7.27/7.87mph 4) 1m - 7:56(7:56/m) 109/122bpm 72cal 7.56/7.87mph 5) 1m - 8:03(8:03/m) 115/121bpm 82cal 7.45/7.89mph 6) 1m - 8:07(8:07/m) 121/127bpm 95cal 7.39/7.64mph 7) 1m - 7:19(7:19/m) 128/136bpm 95cal 8.21/8.54mph 8) 1m - 7:45(7:45/m) 132/136bpm 105cal 7.74/8.08mph 9) 0.06m - 28(7:28/m) 131/132bpm 6cal 8.03/7.85mph Add a comment	8.2mi, 1:08:40 Running - General Gran Canaria Split Summary === 1) 1m - 9:22(9:22/m) 100/180bpm 75cal 6.41/7.01mph 2) 1m - 8:47(8:47/m) 101/105bpm 72cal 6.84/7.28mph 3) 1m - 8:37(8:37/m) 105/111bpm 74cal 6.97/7.26mph 4) 1m - 8:18(8:18/m) 106/112bpm 70cal 7.23/7.7mph 5) 1m - 7:59(7:59/m) 109/118bpm 72cal 7.52/7.74mph 6) 1m - 8:20(8:20/m) 111/116bpm 76cal 7.19/7.78mph 7) 1m - 8:07(8:07/m) 113/121bpm 76cal 7.4/7.89mph 8) 1m - 7:56(7:56/m) 118/124bpm 85cal 7.56/7.83mph 9) 0.16m - 1:15(8:00/m) 122/124bpm 14cal 7.5/7.49mph Add a comment
Fri 30th Nov Nov 30	Sat 1st Dec Dec 1	Sun 2nd Dec Dec 2	Mon 3rd Dec Dec 3	Tue 4th Dec Dec 4	Wed 5th Dec Dec 5	Thu 6th Dec Dec 6
7.1mi, 59:17 Running - General Gran Canaria Split Summary === 1) 1m - 9:33(9:33/m) 95/171bpm 71cal 6.29/7.33mph 2) 1m - 8:57(8:57/m) 98/104bpm 70cal 6.7/6.91mph 3) 1m - 8:34(8:34/m) 103/106bpm 72cal 7/7.41mph 4) 1m - 8:02(8:02/m) 107/112bpm 71cal 7.47/7.68mph 5) 1m - 7:59(7:59/m) 109/117bpm 72cal 7.51/7.89mph 6) 1m - 7:51(7:51/m) 118/123bpm 90cal 7.65/7.89mph 7) 1m - 7:51(7:51/m) 121/126bpm 93cal 7.65/8.18mph 8) 0.07m - 30(7:32/m) 123/125bpm 6cal 7.96/7.83mph Add a comment	7.3mi, 59:52 Running - General Gran Canaria Split Summary === 1) 1m - 9:02(9:02/m) 90/197bpm 62cal 6.65/7.45mph 2) 1m - 8:35(8:35/m) 102/108bpm 77cal 6.99/7.16mph 3) 1m - 7:51(7:51/m) 109/116bpm 79cal 7.65/7.83mph 4) 1m - 7:56(7:56/m) 116/121bpm 90cal 7.57/7.76mph 5) 1m - 7:56(7:56/m) 118/123bpm 91cal 7.57/8.06mph 6) 1m - 8:29(8:29/m) 117/123bpm 90cal 7.07/7.51mph 7) 1m - 7:59(7:59/m) 115/129bpm 73cal 7.51/7.91mph 8) 0.26m - 2:05(7:58/m) 114/121bpm 17cal 7.52/7.81mph Add a comment	12.1mi, 1:44:15 Running - General Gran Canaria Split Summary === 1) 1m - 9:32(9:32/m) 99/191bpm 76cal 6.29/6.97mph 2) 1m - 8:55(8:55/m) 98/106bpm 69cal 6.73/6.97mph 3) 1m - 9:04(9:04/m) 102/119bpm 74cal 6.62/7.12mph 4) 1m - 8:19(8:19/m) 101/111bpm 61cal 7.22/7.45mph 5) 1m - 8:25(8:25/m) 108/114bpm 75cal 7.13/7.37mph 6) 1m - 8:03(8:03/m) 108/112bpm 67cal 7.45/7.64mph 7) 1m - 8:22(8:22/m) 101/112bpm 52cal 7.17/7.68mph 8) 1m - 8:15(8:15/m) 113/122bpm 81cal 7.27/7.68mph 9) 1m - 8:49(8:49/m) 120/129bpm 99cal 6.81/7.31mph 10) 1m - 8:26(8:26/m) 109/126bpm 61cal 7.11/7.99mph 11) 1m - 8:20(8:20/m) 114/124bpm 72cal 7.21/7.41mph 12) 1m - 8:35(8:35/m) 117/125bpm 84cal 6.99/7.43mph 13) 0.14m - 1:11(8:26/m) 117/120bpm 11cal 7.11/7.18mph Add a comment	6.1mi, 53:17 Running - General Gran Canaria Split Summary === 1) 1m - 9:08(9:08/m) 108/176bpm 86cal 6.56/7.26mph 2) 1m - 8:30(8:30/m) 103/110bpm 73cal 7.05/7.24mph 3) 1m - 8:57(8:57/m) 110/117bpm 87cal 6.71/7.24mph 4) 1m - 8:22(8:22/m) 102/118bpm 60cal 7.18/7.56mph 5) 1m - 8:26(8:26/m) 107/118bpm 68cal 7.12/7.28mph 6) 1m - 8:49(8:49/m) 108/114bpm 71cal 6.8/7.45mph 7) 0.13m - 1:05(8:18/m) 106/108bpm 7cal 7.22/7.2mph Add a comment	-	6.2mi, 53:55 Running - General Okehampton Split Summary === 1) 1m - 9:01(9:01/m) 111/188bpm 88cal 6.65/7.66mph 2) 1m - 8:51(8:51/m) 102/107bpm 73cal 6.78/7.51mph 3) 1m - 8:14(8:14/m) 107/118bpm 73cal 7.29/8.12mph 4) 1m - 9:05(9:05/m) 126/133bpm 120cal 6.61/7.66mph 5) 1m - 8:12(8:12/m) 107/120bpm 60cal 7.32/7.97mph 6) 1m - 8:45(8:45/m) 117/122bpm 91cal 6.86/8.2mph 7) 0.22m - 1:47(8:07/m) 117/125bpm 17cal 7.4/7.78mph Add a comment	-
Fri 7th Dec Dec 7	Sat 8th Dec Dec 8	Sun 9th Dec Dec 9	Mon 10th Dec Dec 10	Tue 11th Dec Dec 11	Wed 12th Dec Dec 12	Thu 13th Dec Dec 13
-	-	16.2mi, 2:11:44 Running - Medium Long Run Neath Canal Split Summary === 1) 1m - 9:13(9:13/m) 105/162bpm 85cal 6.51/6.78mph 2) 0.45m - 3:57(8:48/m) 103/109bpm 34cal 6.81/6.89mph 3) 1m - 8:12(8:12/m) 110/122bpm 85cal 7.32/7.49mph 4) 1m - 8:09(8:09/m) 118/128bpm 95cal 7.36/7.7mph 5) 1m - 8:27(8:27/m) 123/129bpm 104cal 7.1/7.85mph 6) 1m - 7:51(7:51/m) 127/130bpm 102cal 7.65/8.5mph 7) 1m - 7:44(7:44/m) 132/136bpm 106cal 7.75/8.14mph 8) 1m - 8:07(8:07/m) 128/134bpm 99cal 7.4/8.22mph 9) 1m - 7:56(7:56/m) 124/130bpm 86cal 7.57/8.12mph 10) 1m - 8:05(8:05/m) 132/136bpm 108cal 7.42/7.76mph 11) 1m - 7:57(7:57/m) 132/134bpm 106cal 7.55/7.76mph 12) 1m - 8:01(8:01/m) 133/135bpm 107cal 7.48/8.52mph 13) 1m - 8:04(8:04/m) 131/137bpm 96cal 7.44/7.95mph 14) 1m - 8:11(8:11/m) 133/139bpm 105cal 7.33/8.93mph 15) 1m - 8:05(8:05/m) 130/136bpm 90cal 7.42/8.31mph 16) 1m - 8:05(8:05/m) 127/134bpm 73cal 7.43/8.41mph 17) 0.71m - 5:39(7:58/m) 136/141bpm 74cal 7.54/8.22mph Add a comment	4.7mi, 49:37 Running - Coaching Coaching. C - 5K Split Summary === 1) 1m - 11:19(11:19/m) 90/132bpm 80cal 5.3/8.58mph 2) 1m - 10:04(10:04/m) 99/134bpm 83cal 5.96/9.89mph 3) 1m - 13:49(13:49/m) 103/149bpm 114cal 4.34/10.42mph 4) 1m - 8:42(8:42/m) 152/183bpm 138cal 6.89/7.2mph 5) 0.66m - 5:42(8:38/m) 181/191bpm 105cal 6.95/7.31mph Add a comment 4.3mi, 36:33 Running - General Split Summary === 1) 1m - 8:59(8:59/m) 113/143bpm 94cal 6.68/7.16mph 2) 1m - 8:35(8:35/m) 113/121bpm 93cal 6.99/8.06mph 3) 1m - 8:09(8:09/m) 121/124bpm 99cal 7.37/7.74mph 4) 1m - 8:08(8:08/m) 128/133bpm 108cal 7.37/8.04mph 5) 0.28m - 2:43(9:36/m) 125/130bpm 33cal 6.25/7.33mph Add a comment	4.1mi, 35:47 Running - General Split Summary === 1) 1m - 9:07(9:07/m) 114/137bpm 95cal 6.59/7.26mph 2) 1m - 8:47(8:47/m) 103/109bpm 70cal 6.83/7.03mph 3) 1m - 8:32(8:32/m) 112/119bpm 85cal 7.03/7.41mph 4) 1m - 8:42(8:42/m) 115/119bpm 89cal 6.9/8.58mph 5) 0.08m - 39(7:56/m) 118/119bpm 7cal 7.57/7.35mph Add a comment	5mi, 43:20 Running - General Forgot Watch! Behind Spar One mile loop with both extra roads Town and back One mile loop Add a comment	-

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

rupert bear M60

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