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rupert bear M65

About

Race Times

All Races

Mileage

Training

port talbot harriers

Races
80
Miles
16894
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

Current Status

Preparing for London Marathon ..... again!

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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
2020	84	0	0	0	0	0	0	0	0	0	0	0	84
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	81	1572
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

Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28
-	-	-	-	6.3mi, 54:13 Running - General Upper Heyford Split Summary === 1) 1m - 9:24(9:24/m) 101/122bpm 82cal 6.39/6.85mph 2) 1m - 8:56(8:56/m) 102/106bpm 75cal 6.71/7.12mph 3) 1m - 8:32(8:32/m) 106/111bpm 75cal 7.03/8.16mph 4) 1m - 8:40(8:40/m) 113/119bpm 88cal 6.93/9.25mph 5) 1m - 8:11(8:11/m) 117/122bpm 88cal 7.33/7.62mph 6) 1m - 8:20(8:20/m) 121/127bpm 95cal 7.2/7.64mph 7) 0.27m - 2:10(7:55/m) 127/129bpm 27cal 7.59/8.33mph Add a comment	-	-
Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4
9.2mi, 1:15:42 Running - Medium Long Run Split Summary === 1) 1m - 8:52(8:52/m) 103/135bpm 80cal 6.77/36.48mph 2) 1m - 8:03(8:03/m) 109/117bpm 80cal 7.46/7.97mph 3) 1m - 8:46(8:46/m) 105/118bpm 74cal 6.85/7.95mph 4) 1m - 8:31(8:31/m) 115/119bpm 90cal 7.05/7.39mph 5) 1m - 8:13(8:13/m) 125/131bpm 101cal 7.3/7.87mph 6) 1m - 8:02(8:02/m) 119/122bpm 85cal 7.47/8.14mph 7) 1m - 7:59(7:59/m) 119/124bpm 82cal 7.52/7.83mph 8) 1m - 8:14(8:14/m) 122/133bpm 90cal 7.29/7.78mph 9) 1m - 7:50(7:50/m) 129/134bpm 99cal 7.65/8.31mph 10) 0.15m - 1:12(8:00/m) 126/128bpm 14cal 7.5/7.83mph Add a comment	-	5mi, 43:06 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 97/121bpm 70cal 6.74/7.18mph 2) 1m - 8:33(8:33/m) 102/112bpm 72cal 7.02/7.24mph 3) 1m - 8:25(8:25/m) 103/113bpm 71cal 7.14/7.37mph 4) 1m - 8:27(8:27/m) 110/117bpm 80cal 7.1/7.33mph 5) 0.64m - 5:21(8:25/m) 119/126bpm 61cal 7.13/7.37mph 6) 0.39m - 3:27(8:49/m) 101/111bpm 21cal 6.81/7.26mph Add a comment	-	5mi, 45:00 Running - General Gentle run after RIGHT CALF problem on Tuesday. Could feel it a bit but ok. Forgot to start watch at start on club Tempo! Gentle run. Add a comment	5.2mi, 41:45 Running - Progressive Still testing RIGHT CALF Split Summary === 1) 1m - 8:57(8:57/m) 144/194bpm 119cal 6.7/7.24mph 2) 1m - 8:29(8:29/m) 106/115bpm 66cal 7.08/8.06mph 3) 1m - 7:51(7:51/m) 118/130bpm 86cal 7.64/8.14mph 4) 1m - 7:50(7:50/m) 128/136bpm 101cal 7.67/8.77mph 5) 1m - 7:29(7:29/m) 135/143bpm 103cal 8.02/10.96mph 6) 0.18m - 1:09(6:16/m) 146/148bpm 17cal 9.58/9.18mph Add a comment	6mi, 4:00:00 Cross-Training - Golf Add a comment
Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
12mi, 1:40:21 Running - Medium Long Run Still had sore back from a pull and my right calf strapped up. Calf felt fine and back was ok. Split Summary === 1) 1m - 9:14(9:14/m) 107/147bpm 85cal 6.49/7.41mph 2) 1m - 8:26(8:26/m) 102/112bpm 71cal 7.12/9.06mph 3) 1m - 8:45(8:45/m) 104/115bpm 70cal 6.85/7.28mph 4) 1m - 8:08(8:08/m) 113/118bpm 82cal 7.37/7.7mph 5) 1m - 8:10(8:10/m) 118/124bpm 90cal 7.35/7.58mph 6) 1m - 8:23(8:23/m) 119/127bpm 91cal 7.16/7.53mph 7) 1m - 8:10(8:10/m) 124/130bpm 98cal 7.34/7.74mph 8) 1m - 8:13(8:13/m) 124/132bpm 95cal 7.3/7.53mph 9) 1m - 8:09(8:09/m) 124/127bpm 92cal 7.36/7.51mph 10) 1m - 8:08(8:08/m) 125/134bpm 90cal 7.38/7.95mph 11) 1m - 8:03(8:03/m) 133/138bpm 107cal 7.45/7.74mph 12) 1m - 8:18(8:18/m) 127/132bpm 94cal 7.23/7.45mph 13) 0.03m - 12(7:17/m) 128/131bpm 2cal 8.23/7.56mph Add a comment	3.2mi, 28:10 Running - Recovery Run Split Summary === 1) 1m - 9:11(9:11/m) 133/190bpm 109cal 6.53/7.2mph 2) 1m - 8:37(8:37/m) 105/109bpm 65cal 6.96/7.58mph 3) 1m - 8:43(8:43/m) 108/116bpm 72cal 6.89/7.28mph 4) 0.2m - 1:40(8:14/m) 111/113bpm 14cal 7.29/7.62mph Add a comment 0mi, 1:00:00 Cross-Training - Gym Clubhouse Add a comment	5.3mi, 40:31 Running - Intervals Speed session Tried to set up Team Relays but went pear shaped! 14x275m + 2x500m Bus shelter to bus shelter SET1 6 with 30 secs recov for last runner 1m30sec recovery SET2 4 intervals with 30sec rec 1m30sec intervals with 30sec rec 1m30sec recovery SET3 4 intervals with 30sec rec 1m30sec Recovery SET4 2xFirst man turns around shelter and returns. All turn when first man turns. 500-600m Included: 6:36, 6:15, 6:11, 6:21, 6:30, 6:25, 6:34, 6:39 6:36, 6:27, 6:37 Split Summary === 1) 1m - 9:26(9:26/m) 99/114bpm 82cal 6.36/15.76mph 2) 0.91m - 19:00(20:51/m) 96/124bpm 131cal 2.88/9.31mph 3) 0.51m - 4:28(8:44/m) 123/137bpm 54cal 6.87/9.33mph 4) 0.02m - 9(8:54/m) 129/130bpm 1cal 6.74/6.95mph 5) 0.16m - 1:26(8:46/m) 134/139bpm 19cal 6.84/9.58mph 6) 0m - 1(6:38/m) 132/132bpm 9.03/4.99mph 7) 0.16m - 1:02(6:35/m) 137/145bpm 14cal 9.12/9.33mph 8) 0.01m - 25(56:22/m) 129/142bpm 5cal 1.06/9.1mph 9) 0.16m - 1:00(6:15/m) 137/142bpm 13cal 9.61/10.62mph 10) 0.03m - 1:29(55:35/m) 127/142bpm 19cal 1.08/9.79mph 11) 0.16m - 1:00(6:11/m) 126/141bpm 11cal 9.7/10.56mph 12) 0.01m - 30(35:49/m) 136/141bpm 7cal 1.68/9.75mph 13) 0.16m - 1:01(6:21/m) 137/144bpm 14cal 9.46/10.21mph 14) 0.01m - 30(34:10/m) 141/144bpm 7cal 1.76/9.75mph 15) 0.18m - 1:35(9:00/m) 139/146bpm 22cal 6.66/9.91mph 16) 0.16m - 1:04(6:30/m) 136/147bpm 13cal 9.22/10.16mph 17) 0.02m - 1:20(1:13:29/m) 128/147bpm 17cal 0.82/9.43mph 18) 0.16m - 1:01(6:25/m) 129/143bpm 12cal 9.36/10.79mph 19) 0.01m - 30(36:06/m) 140/144bpm 7cal 1.66/9.62mph 20) 0.16m - 1:03(6:34/m) 141/147bpm 14cal 9.14/10mph 21) 0.02m - 28(28:05/m) 146/148bpm 7cal 2.14/9.27mph 22) 0.15m - 1:00(6:39/m) 143/148bpm 14cal 9.03/10.18mph 23) 0.02m - 33(24:35/m) 145/148bpm 8cal 2.44/9.16mph 24) 0.16m - 1:02(6:36/m) 142/147bpm 14cal 9.08/9.58mph 25) 0.04m - 2:31(1:06:49/m) 127/147bpm 29cal 0.9/9.23mph 26) 0.28m - 1:50(6:27/m) 135/148bpm 22cal 9.29/10.31mph 27) 0.02m - 1:28(1:03:00/m) 101/148bpm 9cal 0.95/9.71mph 28) 0.28m - 1:51(6:37/m) 133/148bpm 21cal 9.07/10.04mph 29) 0.19m - 8:48(46:40/m) 78/147bpm 18cal 1.29/12.02mph Add a comment 6mi, 51:38 Running - General Split Summary === 1) 1m - 9:08(9:08/m) 91/111bpm 66cal 6.57/6.97mph 2) 1m - 8:39(8:39/m) 107/115bpm 83cal 6.94/7.12mph 3) 1m - 8:26(8:26/m) 112/118bpm 88cal 7.12/7.62mph 4) 1m - 8:29(8:29/m) 121/128bpm 100cal 7.07/7.47mph 5) 1m - 8:15(8:15/m) 128/134bpm 107cal 7.27/7.47mph 6) 1m - 8:22(8:22/m) 128/132bpm 108cal 7.17/7.37mph 7) 0.04m - 20(7:52/m) 125/127bpm 4cal 7.62/7.37mph Add a comment	6.2mi, 47:04 Running - Track Session Split Summary === Warm Up 200,400, 600, 800,800,800, 600, 400, 200 7:08, 7:34, 6:32 6:40, 6:41, 6:50 6:49, 6:33, 6:14 1) 0.84m - 6:57(8:15/m) 110/180bpm 70cal 7.27/7.74mph 2) 0.12m - 52(7:08/m) 92/108bpm 5cal 8.41/9.06mph 3) 0.06m - 34(8:54/m) 111/113bpm 5cal 6.74/8.66mph 4) 0.25m - 1:52(7:34/m) 120/126bpm 22cal 7.93/8.1mph 5) 0.13m - 1:04(7:56/m) 122/124bpm 13cal 7.57/8.08mph 6) 0.41m - 2:41(6:32/m) 131/136bpm 36cal 9.2/9.39mph 7) 0.13m - 1:03(7:50/m) 134/136bpm 14cal 7.66/9mph 8) 0.54m - 3:38(6:40/m) 138/142bpm 51cal 8.99/10.06mph 9) 0.27m - 2:11(8:03/m) 134/140bpm 30cal 7.46/9.85mph 10) 0.55m - 3:40(6:41/m) 139/144bpm 52cal 8.97/10.5mph 11) 0.27m - 2:14(8:09/m) 135/143bpm 31cal 7.36/9.52mph 12) 0.54m - 3:43(6:50/m) 137/145bpm 52cal 8.79/8.79mph 13) 0.28m - 2:12(7:55/m) 131/138bpm 28cal 7.57/8.7mph 14) 0.4m - 2:45(6:49/m) 139/147bpm 39cal 8.8/8.89mph 15) 0.14m - 1:14(9:05/m) 136/146bpm 17cal 6.61/8.93mph 16) 0.27m - 1:46(6:33/m) 139/144bpm 25cal 9.17/9.62mph 17) 0.14m - 1:05(7:39/m) 138/145bpm 15cal 7.84/9.29mph 18) 0.13m - 49(6:18/m) 141/145bpm 11cal 9.52/10.56mph 19) 0.02m - 23(22:44/m) 141/144bpm 5cal 2.64/9.85mph 20) 0.12m - 1:11(9:42/m) 126/130bpm 14cal 6.18/7.08mph 21) 0.54m - 5:10(9:29/m) 110/124bpm 24cal 6.33/6.76mph Add a comment 6mi, 4:00:00 Cross-Training - Golf 41pts off Green Boxes Blobbed First, chipped in for birdie on second! 18pts out (pars on 5th, 9th) 23pts back (pars 10th, 12th, 14th, 15th, 17th) Add a comment	-	6.1mi, 47:20 Running - Progressive Split Summary === 1) 1m - 8:38(8:38/m) 103/113bpm 81cal 6.95/7.6mph 2) 1m - 8:01(8:01/m) 117/132bpm 94cal 7.48/8.29mph 3) 1m - 8:07(8:07/m) 123/128bpm 101cal 7.4/7.68mph 4) 1m - 7:39(7:39/m) 131/136bpm 103cal 7.84/8.08mph 5) 1m - 7:34(7:34/m) 136/142bpm 105cal 7.93/8.27mph 6) 1m - 7:04(7:04/m) 146/150bpm 107cal 8.48/8.79mph 7) 0.05m - 17(6:11/m) 150/152bpm 4cal 9.69/8.68mph Add a comment	-
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
5.3mi, 47:10 Running - Warm Down Watch died at end of warm down - didn’t save! Add a comment 5.6mi, 39:12 Running - Race West Glam XC TATA Race Split Summary === 1) 1m - 7:10(7:10/m) 131/144bpm 96cal 8.38/9.04mph 2) 1m - 7:02(7:02/m) 142/147bpm 104cal 8.53/8.7mph 3) 1m - 7:01(7:01/m) 149/153bpm 109cal 8.55/8.87mph 4) 1m - 7:02(7:02/m) 150/152bpm 111cal 8.52/8.62mph 5) 1m - 7:01(7:01/m) 149/150bpm 109cal 8.55/8.66mph 6) 0.56m - 3:56(7:04/m) 147/149bpm 59cal 8.49/8.68mph Add a comment 6.3mi, 52:08 Running - Warm Up With Paul Rees Split Summary === 1) 1m - 8:54(8:54/m) 101/113bpm 82cal 6.74/7.95mph 2) 1m - 8:41(8:41/m) 106/116bpm 82cal 6.91/7.51mph 3) 1m - 8:11(8:11/m) 113/123bpm 85cal 7.34/8.16mph 4) 1m - 8:11(8:11/m) 117/127bpm 89cal 7.33/8.04mph 5) 1m - 8:14(8:14/m) 122/127bpm 99cal 7.29/7.56mph 6) 1m - 7:50(7:50/m) 123/136bpm 89cal 7.67/9.43mph 7) 0.27m - 2:08(7:53/m) 126/130bpm 27cal 7.61/8.01mph Add a comment	-	10mi, 1:38:59 Running - Intervals 5x4mins (2mins out and 2min back on Morrison’s Road) Splits Pace 6:52, 6:54, 6:58, 7:03, 6:51 (Includes delayed turn to blow whistle) Split Summary === 1) 1m - 9:08(9:08/m) 101/116bpm 81cal 6.57/8.1mph 2) 1m - 12:44(12:44/m) 91/116bpm 83cal 4.71/8.1mph 3) 1m - 8:38(8:38/m) 112/119bpm 87cal 6.95/7.37mph 4) 1m - 12:34(12:34/m) 106/145bpm 100cal 4.77/10.52mph 5) 0.53m - 4:56(9:15/m) 122/148bpm 57cal 6.48/11.29mph 6) 0.58m - 4:00(6:52/m) 135/146bpm 51cal 8.74/9.5mph 7) 0.04m - 1:59(53:16/m) 94/142bpm 10cal 1.13/8.81mph 8) 0.58m - 4:01(6:54/m) 135/148bpm 50cal 8.69/9.68mph 9) 0.04m - 2:07(52:29/m) 108/143bpm 15cal 1.14/8.89mph 10) 0.57m - 3:59(6:58/m) 137/148bpm 51cal 8.6/9.41mph 11) 0.04m - 1:58(52:28/m) 116/145bpm 17cal 1.14/8.87mph 12) 0.57m - 4:02(7:03/m) 140/158bpm 52cal 8.52/9.75mph 13) 0.06m - 2:01(36:01/m) 129/154bpm 22cal 1.67/8.81mph 14) 0.58m - 3:59(6:51/m) 142/154bpm 54cal 8.75/10.23mph 15) 1m - 10:42(10:42/m) 111/135bpm 72cal 5.6/8.97mph 16) 1m - 8:36(8:36/m) 122/139bpm 83cal 6.98/7.68mph 17) 0.43m - 3:36(8:27/m) 124/132bpm 37cal 7.1/9.77mph Add a comment	4mi, 31:50 Running - Track Session Aiming to do 5x800m on Track after last night’s Speedwork. Right knee played up on the 5th one. Split Summary === 1) 0.8m - 7:02(8:48/m) 92/101bpm 51cal 6.82/7.16mph 2) 0.49m - 3:35(7:14/m) 111/125bpm 37cal 8.29/8.93mph 3) 0.27m - 2:29(9:14/m) 115/124bpm 28cal 6.5/8.25mph 4) 0.49m - 3:32(7:13/m) 121/132bpm 41cal 8.32/8.93mph 5) 0.26m - 2:10(8:30/m) 114/133bpm 23cal 7.06/8.43mph 6) 0.49m - 3:28(7:02/m) 129/139bpm 44cal 8.53/8.58mph 7) 0.25m - 2:16(9:07/m) 126/138bpm 28cal 6.58/8.56mph 8) 0.49m - 3:28(7:04/m) 134/142bpm 45cal 8.49/9.1mph 9) 0.26m - 2:24(9:23/m) 130/142bpm 31cal 6.39/8.75mph 10) 0.13m - 55(7:08/m) 123/130bpm 10cal 8.42/9.12mph 11) 0.03m - 31(18:29/m) 119/131bpm 6cal 3.25/8.64mph Add a comment	4.4mi, 39:59 Running - General Slow miles with PJ Right knee a little sore so stopped Iced when home. Split Summary === 1) 1m - 9:46(9:46/m) 147/193bpm 129cal 6.14/7.03mph 2) 1m - 9:04(9:04/m) 101/108bpm 53cal 6.62/6.93mph 3) 1m - 8:42(8:42/m) 109/121bpm 70cal 6.9/7.06mph 4) 1m - 8:43(8:43/m) 113/118bpm 79cal 6.88/7.26mph 5) 0.39m - 3:44(9:29/m) 96/108bpm 16cal 6.33/6.82mph Add a comment	-	-

2020	Distance	Date	Result	WAVA
west glam x/c tata steel margam	5.6mi	12 Jan		0.00%
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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