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rupert bear M60

About

Race Times

All Races

Mileage

Training

port talbot harriers

Races
58
Miles
14813
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	123	0	0	0	1114
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 27th Aug Aug 27	Tue 28th Aug Aug 28	Wed 29th Aug Aug 29	Thu 30th Aug Aug 30	Fri 31st Aug Aug 31	Sat 1st Sep Sep 1	Sun 2nd Sep Sep 2
-	5.1mi, 41:26 Running - General Split Summary === 1) 1m - 8:53(8:53/m) 96/109bpm 72cal 6.76/7.22mph 2) 1m - 8:19(8:19/m) 101/109bpm 72cal 7.21/7.62mph 3) 1m - 8:04(8:04/m) 114/119bpm 91cal 7.44/7.95mph 4) 1m - 7:58(7:58/m) 123/128bpm 101cal 7.53/7.93mph 5) 1m - 7:25(7:25/m) 135/143bpm 104cal 8.09/8.58mph 6) 0.12m - 47(6:46/m) 143/144bpm 11cal 8.88/8.56mph Add a comment	-	7mi, 59:57 Running - General Split Summary === 1) 1m - 9:21(9:21/m) 135/185bpm 120cal 6.41/6.95mph 2) 1m - 9:35(9:35/m) 96/110bpm 55cal 6.27/7.51mph 3) 1m - 8:31(8:31/m) 108/120bpm 71cal 7.05/7.6mph 4) 1m - 8:22(8:22/m) 110/118bpm 73cal 7.17/7.74mph 5) 1m - 8:15(8:15/m) 116/124bpm 85cal 7.28/7.7mph 6) 1m - 8:01(8:01/m) 119/124bpm 87cal 7.49/7.83mph 7) 1m - 7:39(7:39/m) 125/135bpm 93cal 7.85/10.44mph 8) 0.04m - 14(6:34/m) 134/135bpm 3cal 9.14/8.87mph Add a comment	-	-	15mi, 2:03:31 Running - Medium Long Run Split Summary === 1) 1m - 9:08(9:08/m) 99/152bpm 76cal 6.57/7.14mph 2) 1m - 8:33(8:33/m) 101/110bpm 71cal 7.01/7.22mph 3) 1m - 8:31(8:31/m) 105/134bpm 75cal 7.04/7.72mph 4) 1m - 8:20(8:20/m) 102/120bpm 62cal 7.2/8.2mph 5) 1m - 8:07(8:07/m) 109/117bpm 73cal 7.39/7.66mph 6) 1m - 7:56(7:56/m) 113/121bpm 77cal 7.56/7.68mph 7) 1m - 8:07(8:07/m) 113/119bpm 76cal 7.39/7.72mph 8) 1m - 8:23(8:23/m) 114/120bpm 78cal 7.16/9.89mph 9) 1m - 8:34(8:34/m) 113/119bpm 74cal 7/8.66mph 10) 1m - 8:50(8:50/m) 111/116bpm 66cal 6.79/7.12mph 11) 1m - 8:24(8:24/m) 109/114bpm 53cal 7.14/9mph 12) 1m - 7:55(7:55/m) 123/133bpm 93cal 7.57/7.78mph 13) 0.6m - 4:21(7:18/m) 135/143bpm 61cal 8.22/9.08mph 14) 1m - 7:40(7:40/m) 126/143bpm 91cal 7.83/8.75mph 15) 1m - 7:31(7:31/m) 137/141bpm 107cal 7.98/8.39mph 16) 0.42m - 3:09(7:32/m) 140/143bpm 46cal 7.96/8.16mph Add a comment
Mon 3rd Sep Sep 3	Tue 4th Sep Sep 4	Wed 5th Sep Sep 5	Thu 6th Sep Sep 6	Fri 7th Sep Sep 7	Sat 8th Sep Sep 8	Sun 9th Sep Sep 9
-	3.1mi, 20:45 Running - Race Club Time Trial Split Summary === 1) 1m - 6:28(6:28/m) 142/150bpm 96cal 9.27/11.27mph 2) 1m - 6:45(6:45/m) 150/153bpm 108cal 8.89/9.29mph 3) 1m - 6:42(6:42/m) 152/155bpm 109cal 8.94/9.18mph 4) 0.13m - 49(6:14/m) 150/151bpm 13cal 9.63/9.96mph Add a comment 4mi, 39:09 Running - Warm Up Split Summary === 1) 0.11m - 8:43(1:18:22/m) 137/186bpm 107cal 0.77/6.49mph 2) 1m - 8:13(8:13/m) 106/115bpm 69cal 7.3/7.85mph 3) 1m - 7:30(7:30/m) 121/134bpm 90cal 7.99/8.37mph 4) 1m - 7:54(7:54/m) 124/136bpm 94cal 7.6/8.22mph 5) 0.9m - 6:48(7:35/m) 133/140bpm 95cal 7.91/8.6mph Add a comment	-	-	6.1mi, 49:45 Running - General Split Summary === 1) 1m - 8:45(8:45/m) 175/188bpm 157cal 6.86/7.58mph 2) 1m - 8:20(8:20/m) 123/194bpm 72cal 7.2/7.53mph 3) 1m - 8:12(8:12/m) 111/117bpm 63cal 7.31/7.43mph 4) 1m - 7:56(7:56/m) 119/125bpm 82cal 7.57/7.72mph 5) 1m - 7:52(7:52/m) 124/128bpm 94cal 7.63/8.37mph 6) 1m - 7:56(7:56/m) 127/131bpm 100cal 7.56/7.68mph 7) 0.09m - 44(8:13/m) 126/127bpm 8cal 7.31/7.68mph Add a comment	4mi, 33:11 Running - Warm Down Split Summary === 1) 1m - 8:29(8:29/m) 112/125bpm 97cal 7.07/8.16mph 2) 1m - 8:21(8:21/m) 118/125bpm 101cal 7.19/7.78mph 3) 1m - 8:05(8:05/m) 123/129bpm 102cal 7.42/7.64mph 4) 1m - 8:05(8:05/m) 126/132bpm 106cal 7.43/7.87mph 5) 0.02m - 11(7:44/m) 125/126bpm 2cal 7.76/7.56mph Add a comment 3.1mi, 21:03 Running - Race Porthcawl ParkRun Wet & Windy Split Summary === 1) 1m - 6:49(6:49/m) 137/148bpm 97cal 8.81/9.91mph 2) 1m - 6:52(6:52/m) 148/153bpm 109cal 8.74/9.48mph 3) 1m - 6:44(6:44/m) 151/153bpm 109cal 8.92/9.29mph 4) 0.11m - 39(6:04/m) 149/150bpm 10cal 9.9/9.98mph Add a comment 4.1mi, 32:43 Running - Warm Up Split Summary === 1) 1m - 8:14(8:14/m) 111/127bpm 91cal 7.28/7.87mph 2) 1m - 8:01(8:01/m) 118/128bpm 98cal 7.48/8.08mph 3) 1m - 7:50(7:50/m) 125/133bpm 100cal 7.66/8.04mph 4) 1m - 7:32(7:32/m) 128/137bpm 98cal 7.97/8.31mph 5) 0.13m - 1:05(8:13/m) 111/119bpm 7cal 7.3/7.76mph Add a comment	7mi, 59:14 Running - Recovery Run Split Summary === 1) 1m - 9:34(9:34/m) 103/152bpm 87cal 6.28/7.33mph 2) 1m - 8:56(8:56/m) 111/155bpm 86cal 6.71/7.91mph 3) 1m - 8:22(8:22/m) 108/124bpm 75cal 7.18/10.62mph 4) 1m - 8:19(8:19/m) 118/128bpm 94cal 7.22/8.12mph 5) 1m - 7:56(7:56/m) 119/128bpm 89cal 7.56/7.89mph 6) 1m - 8:02(8:02/m) 116/123bpm 79cal 7.47/7.95mph 7) 0.22m - 1:45(7:54/m) 117/122bpm 17cal 7.59/7.66mph 8) 0.79m - 6:20(8:02/m) 113/123bpm 55cal 7.47/8.08mph Add a comment
Mon 10th Sep Sep 10	Tue 11th Sep Sep 11	Wed 12th Sep Sep 12	Thu 13th Sep Sep 13	Fri 14th Sep Sep 14	Sat 15th Sep Sep 15	Sun 16th Sep Sep 16
3.1mi, 25:04 Running - General Late afternoon run Gloucester - cousins break. Split Summary === 1) 1m - 8:11(8:11/m) 106/135bpm 82cal 7.33/29.7mph 2) 1m - 8:21(8:21/m) 122/138bpm 105cal 7.19/9.16mph 3) 1m - 7:38(7:38/m) 127/137bpm 100cal 7.86/8.87mph 4) 0.14m - 54(6:33/m) 134/135bpm 12cal 9.17/8.52mph Add a comment	7.5mi, 1:01:25 Running - General Early run Gloucester Split Summary === 1) 1m - 9:02(9:02/m) 96/110bpm 74cal 6.64/10.04mph 2) 1m - 8:18(8:18/m) 103/121bpm 75cal 7.22/7.6mph 3) 1m - 8:03(8:03/m) 107/116bpm 75cal 7.45/7.62mph 4) 1m - 8:08(8:08/m) 117/125bpm 92cal 7.38/7.76mph 5) 1m - 7:49(7:49/m) 118/124bpm 89cal 7.67/8.35mph 6) 1m - 7:57(7:57/m) 125/129bpm 102cal 7.55/7.95mph 7) 1m - 8:07(8:07/m) 130/136bpm 109cal 7.39/9.02mph 8) 0.52m - 4:00(7:40/m) 128/135bpm 52cal 7.82/8.35mph Add a comment	-	16.1mi, 2:11:05 Running - Long Run Granite Way Connie Dedication break Split Summary === 1) 1m - 9:03(9:03/m) 161/197bpm 147cal 6.63/27.55mph 2) 1m - 9:08(9:08/m) 116/132bpm 93cal 6.57/7.41mph 3) 1m - 8:22(8:22/m) 118/128bpm 89cal 7.17/9.35mph 4) 1m - 8:11(8:11/m) 122/128bpm 94cal 7.33/7.7mph 5) 1m - 8:13(8:13/m) 123/126bpm 96cal 7.31/7.51mph 6) 1m - 7:44(7:44/m) 121/127bpm 82cal 7.76/8.01mph 7) 1m - 7:43(7:43/m) 119/127bpm 74cal 7.77/9.93mph 8) 1m - 8:07(8:07/m) 125/128bpm 94cal 7.4/7.74mph 9) 1m - 7:50(7:50/m) 121/129bpm 74cal 7.66/7.91mph 10) 1m - 7:35(7:35/m) 121/127bpm 68cal 7.91/8.25mph 11) 1m - 7:59(7:59/m) 122/127bpm 72cal 7.52/13.34mph 12) 1m - 8:06(8:06/m) 120/128bpm 68cal 7.41/9.04mph 13) 1m - 7:49(7:49/m) 122/127bpm 66cal 7.68/8.27mph 14) 1m - 8:07(8:07/m) 109/122bpm 33cal 7.4/8.12mph 15) 1m - 8:16(8:16/m) 118/126bpm 59cal 7.26/7.72mph 16) 1m - 8:27(8:27/m) 124/134bpm 82cal 7.11/8.43mph 17) 0.06m - 26(6:58/m) 116/117bpm 2cal 8.6/8.54mph Add a comment	-	4.1mi, 39:18 Running - Recovery Run Devon Split Summary === 1) 1m - 9:56(9:56/m) 95/160bpm 71cal 6.04/7.56mph 2) 1m - 9:34(9:34/m) 90/104bpm 57cal 6.27/7.01mph 3) 1m - 9:27(9:27/m) 92/105bpm 57cal 6.34/6.78mph 4) 1m - 9:14(9:14/m) 93/108bpm 55cal 6.49/6.64mph 5) 0.12m - 1:07(9:36/m) 97/111bpm 7cal 6.25/6.57mph Add a comment	-
Mon 17th Sep Sep 17	Tue 18th Sep Sep 18	Wed 19th Sep Sep 19	Thu 20th Sep Sep 20	Fri 21st Sep Sep 21	Sat 22nd Sep Sep 22	Sun 23rd Sep Sep 23
5.4mi, 48:03 Running - General Basingstoke Split Summary === 1) 1m - 9:50(9:50/m) 89/104bpm 65cal 6.1/13.32mph 2) 1m - 9:22(9:22/m) 99/118bpm 76cal 6.41/6.74mph 3) 1m - 8:36(8:36/m) 96/106bpm 58cal 6.97/7.43mph 4) 1m - 8:43(8:43/m) 103/115bpm 71cal 6.89/7.76mph 5) 1m - 8:33(8:33/m) 103/110bpm 66cal 7.02/7.31mph 6) 0.35m - 2:59(8:33/m) 101/105bpm 20cal 7.01/7.2mph Add a comment	8.4mi, 1:10:44 Running - Intervals Chelmsford Some short speedwork in Sainsburys car park Split Summary === 1) 0.75m - 7:19(9:42/m) 94/123bpm 55cal 6.19/9.93mph 2) 0.05m - 21(6:45/m) 102/108bpm 3cal 8.88/10.1mph 3) 0.1m - 56(8:56/m) 107/113bpm 9cal 6.71/9.73mph 4) 0.06m - 21(5:53/m) 102/113bpm 3cal 10.21/11.17mph 5) 0.1m - 1:00(9:38/m) 108/113bpm 10cal 6.23/10.31mph 6) 0.06m - 21(6:02/m) 107/113bpm 3cal 9.94/10.42mph 7) 0.1m - 1:00(9:39/m) 111/116bpm 11cal 6.22/10.25mph 8) 0.06m - 20(6:02/m) 108/115bpm 3cal 9.95/10.9mph 9) 0.11m - 1:01(9:28/m) 112/117bpm 11cal 6.34/10.96mph 10) 0.05m - 20(6:23/m) 108/112bpm 3cal 9.41/10.79mph 11) 0.1m - 1:00(9:37/m) 111/116bpm 10cal 6.24/10.77mph 12) 0.05m - 19(5:58/m) 112/120bpm 3cal 10.07/10.92mph 13) 1m - 8:40(8:40/m) 102/120bpm 71cal 6.93/10.87mph 14) 1m - 8:24(8:24/m) 105/112bpm 70cal 7.14/7.45mph 15) 1m - 8:16(8:16/m) 107/110bpm 70cal 7.26/7.64mph 16) 1m - 8:19(8:19/m) 108/111bpm 68cal 7.21/7.66mph 17) 1m - 8:10(8:10/m) 111/115bpm 73cal 7.34/7.72mph 18) 1m - 8:08(8:08/m) 112/118bpm 71cal 7.38/7.72mph 19) 0.82m - 6:29(7:57/m) 110/119bpm 51cal 7.55/7.91mph Add a comment	5.6mi, 46:11 Running - Progressive Chelmsford Split Summary === 1) 0.95m - 9:03(9:35/m) 146/188bpm 127cal 6.26/7.14mph 2) 1m - 8:28(8:28/m) 96/108bpm 44cal 7.08/8.6mph 3) 1m - 8:19(8:19/m) 100/107bpm 50cal 7.22/7.47mph 4) 1m - 7:49(7:49/m) 111/115bpm 72cal 7.68/8.68mph 5) 1m - 7:37(7:37/m) 114/121bpm 74cal 7.89/8.66mph 6) 0.64m - 4:56(7:42/m) 117/123bpm 52cal 7.8/8.58mph Add a comment	4.3mi, 36:52 Running - General Chelmsford Split Summary === 1) 1m - 9:34(9:34/m) 104/171bpm 83cal 6.27/7.16mph 2) 1m - 8:36(8:36/m) 94/107bpm 57cal 6.98/7.28mph 3) 1m - 8:19(8:19/m) 102/109bpm 67cal 7.21/7.56mph 4) 1m - 7:49(7:49/m) 108/112bpm 71cal 7.67/8.14mph 5) 0.32m - 2:34(8:07/m) 108/115bpm 22cal 7.39/7.85mph Add a comment	-	3.1mi, 20:28 Running - Race Swansea ParkRun Split Summary === 1) 1m - 6:39(6:39/m) 134/151bpm 93cal 9.02/11.37mph 2) 1m - 6:45(6:45/m) 143/151bpm 102cal 8.88/9.12mph 3) 1m - 6:32(6:32/m) 145/149bpm 100cal 9.18/9.52mph 4) 0.09m - 31(5:45/m) 148/151bpm 8cal 10.44/11.61mph Add a comment 2.2mi, 18:07 Running - Warm Up Warm Up before Swansea ParkRun Split Summary === 1) 1m - 8:29(8:29/m) 104/132bpm 82cal 7.07/9.73mph 2) 1m - 8:12(8:12/m) 108/128bpm 82cal 7.32/10.37mph 3) 0.19m - 1:26(7:36/m) 117/122bpm 16cal 7.9/8.39mph Add a comment	17.1mi, 2:19:25 Running - Long Run Split Summary === 1) 1m - 8:56(8:56/m) 94/104bpm 72cal 6.71/10.16mph 2) 1m - 8:36(8:36/m) 111/162bpm 89cal 6.97/8.08mph 3) 1m - 7:52(7:52/m) 115/159bpm 83cal 7.63/8.35mph 4) 1m - 7:47(7:47/m) 115/128bpm 84cal 7.7/8.04mph 5) 1m - 7:54(7:54/m) 110/122bpm 70cal 7.6/8.93mph 6) 1m - 7:58(7:58/m) 120/125bpm 92cal 7.53/8.08mph 7) 1m - 7:58(7:58/m) 117/124bpm 82cal 7.53/7.78mph 8) 1m - 8:05(8:05/m) 113/124bpm 67cal 7.42/8.33mph 9) 1m - 8:08(8:08/m) 107/117bpm 48cal 7.37/7.78mph 10) 1m - 8:09(8:09/m) 112/120bpm 60cal 7.36/9.58mph 11) 1m - 8:06(8:06/m) 114/121bpm 65cal 7.41/7.66mph 12) 1m - 8:07(8:07/m) 114/121bpm 63cal 7.4/7.56mph 13) 1m - 8:29(8:29/m) 114/121bpm 65cal 7.07/7.53mph 14) 1m - 8:09(8:09/m) 115/122bpm 66cal 7.36/7.56mph 15) 1m - 8:18(8:18/m) 114/128bpm 64cal 7.22/7.83mph 16) 1m - 8:13(8:13/m) 113/118bpm 54cal 7.31/7.74mph 17) 1m - 8:09(8:09/m) 118/125bpm 74cal 7.36/8.08mph 18) 0.06m - 30(7:40/m) 122/124bpm 5cal 7.82/7.6mph Add a comment

2017	Date	Result	WAVA
JCP 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%
City of 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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