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rupert bear M60

About

Race Times

All Races

Mileage

Training

port talbot harriers

Races
58
Miles
15581
Miles
57
Miles
483
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!

Groups

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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
2019	155	61	127	0	0	0	0	0	0	0	0	0	343
2019	0	0	4	0	0	0	0	0	0	0	0	0	4
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
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

Mon 25th Feb Feb 25	Tue 26th Feb Feb 26	Wed 27th Feb Feb 27	Thu 28th Feb Feb 28	Fri 1st Mar Mar 1	Sat 2nd Mar Mar 2	Sun 3rd Mar Mar 3
6.2mi, 53:47 Running - General With Paul Jelley Split Summary === 1) 0.26m - 2:29(9:36/m) 118/142bpm 29cal 6.25/6.97mph 2) 0.05m - 46(14:13/m) 86/94bpm 4cal 4.22/6.68mph 3) 0.29m - 2:39(9:10/m) 109/130bpm 27cal 6.55/7.1mph 4) 0.08m - 1:11(15:34/m) 86/105bpm 7cal 3.85/6.41mph 5) 0.57m - 5:02(8:47/m) 101/114bpm 42cal 6.82/9.06mph 6) 0.03m - 33(16:19/m) 97/103bpm 4cal 3.68/6.95mph 7) 0.3m - 2:46(9:06/m) 100/107bpm 21cal 6.6/7.03mph 8) 1m - 8:35(8:35/m) 106/118bpm 81cal 6.99/7.45mph 9) 1m - 8:23(8:23/m) 116/122bpm 94cal 7.15/7.33mph 10) 1m - 8:05(8:05/m) 121/127bpm 99cal 7.43/7.66mph 11) 1m - 8:15(8:15/m) 126/131bpm 106cal 7.28/7.72mph 12) 0.61m - 5:02(8:16/m) 126/131bpm 64cal 7.25/7.47mph Add a comment	7.9mi, 1:19:10 Running - Intervals Warm up 3 miles 3x1mile with Group4 Split Summary === 1) 1m - 8:39(8:39/m) 108/136bpm 91cal 6.93/7.28mph 2) 1m - 8:05(8:05/m) 116/122bpm 94cal 7.42/8.04mph 3) 0.21m - 1:46(8:13/m) 122/124bpm 22cal 7.3/8.58mph 4) 0.84m - 6:42(7:56/m) 125/131bpm 87cal 7.56/9.27mph 5) 1m - 8:57(8:57/m) 111/121bpm 81cal 6.7/12.17mph 6) 0.16m - 1:21(8:26/m) 115/127bpm 13cal 7.11/9.37mph 7) 0.96m - 7:01(7:20/m) 134/149bpm 93cal 8.18/8.77mph 8) 0.16m - 7:01(44:07/m) 93/145bpm 31cal 1.36/8.77mph 9) 0.96m - 6:54(7:11/m) 139/151bpm 96cal 8.36/8.91mph 10) 0.16m - 7:02(42:45/m) 97/150bpm 31cal 1.4/8.52mph 11) 1m - 8:01(8:01/m) 131/146bpm 104cal 7.48/8.25mph 12) 0.06m - 28(7:40/m) 143/145bpm 6cal 7.83/7.49mph 13) 0.1m - 4:52(48:53/m) 102/144bpm 24cal 1.23/7.49mph 14) 0m - 2(2:44:49/m) 78/79bpm 0.36/0.61mph 15) 0.28m - 2:19(8:19/m) 113/129bpm 17cal 7.22/8.41mph Add a comment	-	4mi, 33:05 Running - General Split Summary === 1) 1m - 8:31(8:31/m) 114/157bpm 97cal 7.04/7.43mph 2) 0.66m - 5:18(8:02/m) 118/122bpm 63cal 7.47/8.04mph 3) 0.04m - 38(16:30/m) 107/115bpm 6cal 3.64/7.6mph 4) 1m - 8:09(8:09/m) 119/128bpm 96cal 7.36/7.76mph 5) 0.54m - 4:13(7:47/m) 129/134bpm 57cal 7.72/7.83mph 6) 0.8m - 6:16(7:50/m) 133/137bpm 87cal 7.66/8.04mph Add a comment	5.3mi, 44:57 Running - General Split Summary === 1) 1m - 9:17(9:17/m) 98/124bpm 78cal 6.46/6.85mph 2) 1m - 8:39(8:39/m) 103/107bpm 77cal 6.94/7.06mph 3) 1m - 8:20(8:20/m) 108/114bpm 81cal 7.21/7.37mph 4) 1m - 8:07(8:07/m) 116/122bpm 91cal 7.4/7.72mph 5) 1m - 8:03(8:03/m) 122/126bpm 99cal 7.45/7.6mph 6) 0.31m - 2:31(8:04/m) 124/126bpm 32cal 7.44/7.6mph Add a comment	-	13.2mi, 1:36:48 Running - Race Newport Half Marathon Split Summary === 1) 1m - 7:19(7:19/m) 125/134bpm 96cal 8.21/9.04mph 2) 1m - 7:22(7:22/m) 136/143bpm 106cal 8.14/8.35mph 3) 1m - 7:09(7:09/m) 142/149bpm 107cal 8.4/8.81mph 4) 1m - 7:21(7:21/m) 146/150bpm 113cal 8.16/8.75mph 5) 1m - 7:22(7:22/m) 145/157bpm 112cal 8.14/8.66mph 6) 1m - 7:09(7:09/m) 143/152bpm 107cal 8.38/8.68mph 7) 1m - 7:31(7:31/m) 145/150bpm 114cal 7.98/8.35mph 8) 1m - 7:20(7:20/m) 142/148bpm 109cal 8.18/8.52mph 9) 1m - 7:29(7:29/m) 144/148bpm 113cal 8.02/9.25mph 10) 1m - 7:30(7:30/m) 145/150bpm 114cal 8/8.35mph 11) 1m - 7:25(7:25/m) 145/148bpm 111cal 8.09/10.9mph 12) 1m - 7:32(7:32/m) 146/149bpm 114cal 7.97/8.29mph 13) 1m - 7:22(7:22/m) 145/148bpm 110cal 8.15/8.39mph 14) 0.15m - 58(6:34/m) 147/151bpm 14cal 9.14/11.08mph Didn’t stop watch - pressed lap button! 15) 0.02m - 51(34:51/m) 135/149bpm 10cal 1.72/10.73mph Add a comment 0.9mi, 9:00 Running - Warm Up Newport Half Split Summary === 1) 0.93m - 9:00(9:43/m) 99/127bpm 81cal 6.18/18.99mph Add a comment
Mon 4th Mar Mar 4	Tue 5th Mar Mar 5	Wed 6th Mar Mar 6	Thu 7th Mar Mar 7	Fri 8th Mar Mar 8	Sat 9th Mar Mar 9	Sun 10th Mar Mar 10
3.8mi, 20:00 Cycling - Exercise Bike Add a comment	4.5mi, 41:44 Running - General Split Summary === 1) 1m - 9:46(9:46/m) 101/134bpm 78cal 6.14/7.16mph 2) 1m - 9:32(9:32/m) 101/107bpm 77cal 6.29/7.01mph 3) 1m - 8:53(8:53/m) 111/118bpm 90cal 6.75/7.1mph 4) 1m - 8:47(8:47/m) 117/121bpm 97cal 6.83/7.14mph 5) 0.54m - 4:46(8:45/m) 124/127bpm 59cal 6.86/7.1mph Add a comment	7.3mi, 1:01:00 Running - General Upper Heyford Village Forgot watch! Add a comment	-	8mi, 1:09:56 Running - General Split Summary === 1) 1m - 9:17(9:17/m) 94/104bpm 69cal 6.46/7.06mph 2) 1m - 8:45(8:45/m) 100/106bpm 71cal 6.86/7.1mph 3) 1m - 8:45(8:45/m) 106/116bpm 79cal 6.85/7.28mph 4) 1m - 8:40(8:40/m) 111/115bpm 83cal 6.92/7.33mph 5) 1m - 8:30(8:30/m) 112/119bpm 80cal 7.06/8.62mph 6) 1m - 8:29(8:29/m) 113/119bpm 80cal 7.07/7.62mph 7) 1m - 8:36(8:36/m) 117/122bpm 86cal 6.98/7.97mph 8) 1m - 8:39(8:39/m) 112/119bpm 67cal 6.93/7.51mph 9) 0.03m - 14(8:54/m) 114/115bpm 2cal 6.75/7.03mph Add a comment	14mi, 2:03:27 Running - General Split Summary === 1) 1m - 9:35(9:35/m) 102/129bpm 83cal 6.26/6.55mph 2) 1m - 9:18(9:18/m) 96/100bpm 64cal 6.45/6.66mph 3) 1m - 8:56(8:56/m) 99/104bpm 64cal 6.72/7.08mph 4) 1m - 8:46(8:46/m) 101/106bpm 64cal 6.84/7.03mph 5) 1m - 8:37(8:37/m) 103/107bpm 62cal 6.96/7.14mph 6) 1m - 8:45(8:45/m) 105/112bpm 67cal 6.86/7.51mph 7) 1m - 8:36(8:36/m) 108/116bpm 70cal 6.98/7.39mph 8) 1m - 8:39(8:39/m) 105/112bpm 59cal 6.93/7.26mph 9) 1m - 8:50(8:50/m) 107/113bpm 63cal 6.79/7.18mph 10) 1m - 8:44(8:44/m) 109/115bpm 66cal 6.87/7.2mph 11) 1m - 8:48(8:48/m) 110/115bpm 66cal 6.82/7.03mph 12) 1m - 8:35(8:35/m) 110/116bpm 63cal 6.99/7.1mph 13) 1m - 8:31(8:31/m) 113/118bpm 68cal 7.05/7.31mph 14) 1m - 8:33(8:33/m) 116/121bpm 78cal 7.02/7.51mph 15) 0.03m - 14(8:28/m) 118/118bpm 2cal 7.08/7.01mph Add a comment	-
Mon 11th Mar Mar 11	Tue 12th Mar Mar 12	Wed 13th Mar Mar 13	Thu 14th Mar Mar 14	Fri 15th Mar Mar 15	Sat 16th Mar Mar 16	Sun 17th Mar Mar 17
5.5mi, 48:11 Running - General Split Summary === 1) 1m - 9:37(9:37/m) 124/171bpm 114cal 6.24/7.2mph 2) 1m - 8:51(8:51/m) 131/181bpm 97cal 6.78/6.89mph 3) 1m - 8:34(8:34/m) 106/110bpm 55cal 7.01/7.47mph 4) 1m - 8:26(8:26/m) 110/115bpm 67cal 7.12/7.31mph 5) 1m - 8:41(8:41/m) 115/119bpm 81cal 6.91/7.78mph 6) 0.47m - 4:02(8:37/m) 114/116bpm 33cal 6.96/7.35mph Add a comment	7mi, 1:10:39 Running - Coaching Group5 12x400m 7:32,7:07, 7:17, 6:53, 7:29, 6:56 7:03, 7:01, 6:45, 7:03, 7:29, 7:08 Recovering from right knee problems Right quad tight from half way. Split Summary === 1) 1m - 8:57(8:57/m) 103/133bpm 82cal 6.71/7.14mph 2) 1m - 8:29(8:29/m) 108/114bpm 83cal 7.07/7.62mph 3) 0.38m - 20:19(54:08/m) 78/116bpm 75cal 1.11/7.66mph 4) 1m - 8:45(8:45/m) 108/122bpm 82cal 6.86/8.1mph 5) 0.34m - 3:13(9:22/m) 111/125bpm 33cal 6.41/7.6mph 6) 0.24m - 1:46(7:32/m) 110/126bpm 15cal 7.97/8.87mph 7) 0.03m - 1:06(42:53/m) 90/125bpm 6cal 1.4/8.08mph 8) 0.24m - 1:44(7:07/m) 112/127bpm 15cal 8.43/9.16mph 9) 0.02m - 1:03(1:01:23/m) 110/127bpm 10cal 0.98/8.68mph 10) 0.23m - 1:42(7:17/m) 116/132bpm 16cal 8.24/8.93mph 11) 0.02m - 1:07(1:04:19/m) 121/132bpm 13cal 0.93/8.5mph 12) 0.24m - 1:40(6:53/m) 122/140bpm 17cal 8.71/9.16mph 13) 0.02m - 1:14(1:06:21/m) 116/140bpm 13cal 0.9/8.85mph 14) 0.24m - 1:46(7:29/m) 119/131bpm 18cal 8.02/9.37mph 15) 0.02m - 47(39:16/m) 125/133bpm 10cal 1.53/7.97mph 16) 0.25m - 1:43(6:56/m) 127/139bpm 20cal 8.65/9.35mph 17) 0.02m - 1:46(1:15:13/m) 109/139bpm 14cal 0.8/8.62mph 18) 0.24m - 1:40(7:03/m) 119/139bpm 15cal 8.51/9.58mph 19) 0.02m - 1:01(46:45/m) 114/139bpm 9cal 1.28/8.52mph 20) 0.24m - 1:41(7:01/m) 121/135bpm 17cal 8.56/8.93mph 21) 0.02m - 1:07(1:00:47/m) 116/135bpm 11cal 0.99/8.47mph 22) 0.23m - 1:34(6:45/m) 123/141bpm 15cal 8.88/9.37mph 23) 0.02m - 1:04(1:08:37/m) 131/142bpm 14cal 0.87/9.18mph 24) 0.24m - 1:43(7:03/m) 127/136bpm 21cal 8.52/9.31mph 25) 0.02m - 1:14(59:31/m) 108/135bpm 8cal 1.01/8.54mph 26) 0.23m - 1:45(7:29/m) 119/136bpm 15cal 8.01/9.29mph 27) 0.02m - 1:11(1:14:13/m) 106/137bpm 8cal 0.81/8.25mph 28) 0.24m - 1:45(7:08/m) 121/134bpm 17cal 8.4/9.52mph 29) 1m - 39:09(39:09/m) 82/134bpm 121cal 1.53/44.69mph 30) 1m - 2:05(2:05/m) 95/108bpm 13cal 28.83/43.75mph 31) 0.34m - 3:33(10:20/m) 92/107bpm 18cal 5.8/30.35mph Add a comment	3.1mi, 26:27 Running - Coaching Track session - PRees couldn’t make it so I took the top group. Split Summary === 1) 0.52m - 4:42(9:04/m) 112/138bpm 50cal 6.61/7.24mph 2) 0.3m - 2:40(8:51/m) 103/112bpm 23cal 6.78/8.16mph 3) 0.01m - 5(14:07/m) 108/111bpm 4.25/7.85mph 4) 0.14m - 1:07(7:45/m) 111/116bpm 11cal 7.74/8.22mph 5) 0.06m - 53(15:42/m) 82/116bpm 4cal 3.82/7.97mph 6) 0.16m - 1:14(7:38/m) 97/116bpm 8cal 7.86/8.41mph 7) 0.01m - 19(38:23/m) 115/117bpm 3cal 1.56/8.12mph 8) 0.18m - 1:17(6:56/m) 116/126bpm 14cal 8.65/9.37mph 9) 0.01m - 53(1:02:16/m) 108/126bpm 9cal 0.96/9.39mph 10) 0.08m - 37(8:09/m) 102/108bpm 5cal 7.36/9.33mph 11) 0.17m - 1:12(6:58/m) 115/126bpm 12cal 8.61/9.29mph 12) 0m - 2(8:54/m) 111/127bpm 6.74/9.33mph 13) 0.19m - 1:18(6:50/m) 107/126bpm 11cal 8.77/9.25mph 14) 0m - 2(6:25/m) 126/127bpm 9.36/9.29mph 15) 0.18m - 1:18(7:03/m) 126/128bpm 16cal 8.51/9mph 16) 0.01m - 4(13:13/m) 94/129bpm 1cal 4.54/9.04mph 17) 1m - 8:05(8:05/m) 112/125bpm 80cal 7.42/8.06mph 18) 0.08m - 37(7:58/m) 121/123bpm 7cal 7.53/7.66mph Add a comment 10.1mi, 1:22:58 Running - Medium Long Run With PJ Split Summary === 1) 1m - 9:01(9:01/m) 139/184bpm 128cal 6.65/7.45mph 2) 1m - 8:28(8:28/m) 157/185bpm 128cal 7.09/7.49mph 3) 1m - 8:22(8:22/m) 119/132bpm 85cal 7.18/7.7mph 4) 1m - 8:05(8:05/m) 122/132bpm 88cal 7.42/8.29mph 5) 1m - 8:02(8:02/m) 125/129bpm 92cal 7.47/9.25mph 6) 1m - 8:01(8:01/m) 126/131bpm 93cal 7.48/7.87mph 7) 1m - 8:04(8:04/m) 128/136bpm 96cal 7.44/7.93mph 8) 1m - 8:08(8:08/m) 129/133bpm 98cal 7.38/7.81mph 9) 1m - 8:22(8:22/m) 131/135bpm 105cal 7.18/7.53mph 10) 1m - 7:49(7:49/m) 130/134bpm 93cal 7.68/7.99mph 11) 0.07m - 37(8:35/m) 127/128bpm 5cal 6.99/7.62mph Add a comment	-	16mi, 2:08:11 Running - Long Run 8miles on own 5miles with Paul Jelley 3 miles to finish Split Summary === 1) 1m - 8:30(8:30/m) 113/143bpm 92cal 7.06/7.6mph 2) 1m - 8:06(8:06/m) 120/130bpm 99cal 7.41/7.76mph 3) 1m - 7:54(7:54/m) 123/131bpm 99cal 7.59/7.95mph 4) 1m - 7:41(7:41/m) 130/138bpm 103cal 7.81/7.97mph 5) 1m - 7:48(7:48/m) 125/136bpm 92cal 7.68/8.06mph 6) 1m - 7:52(7:52/m) 138/144bpm 111cal 7.63/8.22mph 7) 1m - 7:41(7:41/m) 136/141bpm 106cal 7.82/8.2mph 8) 1m - 7:57(7:57/m) 132/143bpm 103cal 7.54/8.35mph 9) 1m - 8:08(8:08/m) 125/133bpm 80cal 7.38/8.37mph 10) 1m - 7:55(7:55/m) 131/136bpm 98cal 7.57/7.95mph 11) 1m - 7:51(7:51/m) 129/135bpm 85cal 7.64/8.43mph 12) 1m - 7:57(7:57/m) 130/135bpm 89cal 7.55/8.1mph 13) 1m - 8:02(8:02/m) 133/141bpm 94cal 7.47/7.97mph 14) 1m - 8:07(8:07/m) 127/133bpm 70cal 7.4/7.78mph 15) 1m - 8:18(8:18/m) 126/134bpm 67cal 7.23/8.22mph 16) 1m - 8:10(8:10/m) 128/133bpm 75cal 7.34/7.58mph 17) 0.03m - 14(7:28/m) 129/130bpm 2cal 8.03/7.49mph Add a comment	-	-
Mon 18th Mar Mar 18	Tue 19th Mar Mar 19	Wed 20th Mar Mar 20	Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24
9.4mi, 1:15:51 Running - Medium Long Run Local run woth Paul J & Richard Thomas Split Summary === 1) 1m - 8:37(8:37/m) 102/115bpm 79cal 6.96/7.68mph 2) 1m - 8:39(8:39/m) 106/120bpm 82cal 6.93/7.72mph 3) 1m - 8:08(8:08/m) 120/126bpm 97cal 7.38/7.64mph 4) 1m - 7:59(7:59/m) 126/131bpm 102cal 7.52/8.04mph 5) 1m - 7:54(7:54/m) 129/133bpm 104cal 7.59/8.16mph 6) 1m - 8:02(8:02/m) 131/138bpm 106cal 7.47/7.74mph 7) 1m - 7:55(7:55/m) 129/136bpm 100cal 7.58/7.76mph 8) 1m - 7:54(7:54/m) 131/136bpm 103cal 7.6/9.98mph 9) 1m - 7:50(7:50/m) 132/135bpm 101cal 7.66/7.89mph 10) 0.35m - 2:54(8:14/m) 126/129bpm 30cal 7.28/7.72mph Add a comment	8.4mi, 1:09:00 Running - Intervals Two mile warm up prior to training Did a single 5K run while group 6 did 5x1K intervals. Didn’t want to risk going too quickly as have niggle on right knee and right quad. Pace of each 1K during the 5K run 7:22, 7:25, 7:32, 7:26, 6:56 Split Summary === 1) 1m - 8:48(8:48/m) 108/148bpm 84cal 6.81/7.49mph 2) 1m - 8:13(8:13/m) 107/116bpm 77cal 7.3/7.62mph 3) 1m - 9:18(9:18/m) 126/171bpm 111cal 6.45/7.66mph 4) 0.39m - 3:41(9:30/m) 109/125bpm 29cal 6.31/10.16mph 5) 0.63m - 4:39(7:22/m) 124/142bpm 53cal 8.14/8.72mph 6) 0.7m - 5:10(7:25/m) 131/140bpm 69cal 8.1/8.41mph 7) 0.55m - 4:10(7:32/m) 134/138bpm 56cal 7.96/8.1mph 8) 0.62m - 4:38(7:26/m) 135/139bpm 64cal 8.08/8.41mph 9) 0.63m - 4:24(6:56/m) 142/150bpm 64cal 8.66/10.1mph 10) 0.38m - 3:07(8:07/m) 124/148bpm 32cal 7.39/9.04mph 11) 1m - 8:52(8:52/m) 116/135bpm 69cal 6.77/8.06mph 12) 0.44m - 3:59(9:05/m) 117/126bpm 28cal 6.61/7.2mph Add a comment	5mi, 43:26 Running - Track Session Split Summary === 1) 1m - 8:37(8:37/m) 101/110bpm 78cal 6.97/7.37mph 2) 1m - 8:02(8:02/m) 117/128bpm 94cal 7.47/7.85mph 3) 0.08m - 36(7:30/m) 126/130bpm 8cal 8/8.01mph 4) 0.44m - 6:38(15:02/m) 100/126bpm 46cal 3.99/8.08mph 5) 0.03m - 15(9:48/m) 87/99bpm 6.13/7.49mph 6) 0m - 2(6:09/m) 101/104bpm 9.76/7.41mph 7) 0.04m - 16(6:52/m) 115/123bpm 2cal 8.74/9.37mph 8) 0m - 6(3:02:35/m) 88/93bpm 0.33/0.29mph 9) 0.06m - 24(6:29/m) 91/107bpm 1cal 9.25/10.94mph 10) 0.01m - 4(8:17/m) 105/108bpm 7.25/8.91mph 11) 0.07m - 24(5:37/m) 105/117bpm 2cal 10.68/10.98mph 12) 0m - 3(9:00/m) 97/119bpm 6.66/10.52mph 13) 0.12m - 46(6:18/m) 100/120bpm 4cal 9.53/9.85mph 14) 0.01m - 2(5:40/m) 117/122bpm 10.59/9.5mph 15) 0.14m - 50(6:06/m) 118/131bpm 8cal 9.83/11.31mph 16) 0.01m - 5(16:55/m) 106/131bpm 1cal 3.55/10.5mph 17) 0.15m - 59(6:22/m) 112/130bpm 8cal 9.43/10.04mph 18) 0m - 4(54:45/m) 105/129bpm 1cal 1.1/2.38mph 19) 0.17m - 1:02(6:02/m) 117/136bpm 10cal 9.94/10.81mph 20) 0.02m - 1:10(1:00:29/m) 119/136bpm 13cal 0.99/10.4mph 21) 0.12m - 44(6:05/m) 115/134bpm 6cal 9.86/10.73mph 22) 0.01m - 3(6:28/m) 111/135bpm 9.29/10.75mph 23) 0.12m - 41(5:29/m) 113/142bpm 6cal 10.93/11.79mph 24) 0.01m - 4(7:42/m) 124/147bpm 1cal 7.8/11.81mph 25) 0.07m - 26(6:23/m) 113/122bpm 4cal 9.41/10.79mph 26) 0m - 2(6:38/m) 114/124bpm 9.05/10.14mph 27) 0.07m - 21(5:25/m) 99/113bpm 2cal 11.08/12.13mph 28) 0.01m - 3(7:22/m) 101/115bpm 8.15/11.9mph 29) 0.07m - 34(7:44/m) 107/123bpm 3cal 7.76/8.83mph 30) 0.01m - 5(11:08/m) 84/115bpm 1cal 5.39/97.18mph 31) 1m - 8:22(8:22/m) 110/118bpm 73cal 7.16/7.51mph 32) 0.19m - 1:37(8:19/m) 116/120bpm 17cal 7.21/8.35mph Add a comment	-	9.3mi, 1:12:24 Running - Marathon Pace Split Summary === 1) 0.31m - 2:54(9:29/m) 84/97bpm 17cal 6.33/7.1mph 2) 1m - 8:57(8:57/m) 103/136bpm 81cal 6.71/7.66mph 3) 0.57m - 4:55(8:42/m) 103/107bpm 43cal 6.89/7.26mph 4) 1m - 7:29(7:29/m) 116/131bpm 84cal 8.02/9.06mph 5) 1m - 7:21(7:21/m) 133/140bpm 101cal 8.17/8.64mph 6) 1m - 7:25(7:25/m) 140/147bpm 107cal 8.09/8.66mph 7) 1m - 7:42(7:42/m) 143/147bpm 114cal 7.79/8.58mph 8) 1m - 7:23(7:23/m) 139/144bpm 106cal 8.12/8.7mph 9) 1m - 7:26(7:26/m) 140/142bpm 107cal 8.08/8.27mph 10) 1m - 7:33(7:33/m) 140/142bpm 108cal 7.96/8.25mph 11) 0.43m - 3:20(7:48/m) 138/140bpm 47cal 7.69/7.97mph 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%

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