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rupert bear M65

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Port Talbot Harriers, port talbot harriers

Races
80
Miles
18557
Miles
58
Miles
625
Miles
75
WAVA
81.11%
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

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Recent Training
23rd Jan	Progressive	5mi	44:14
20th Jan	General	6mi	51:35
19th Jan	Track Session	3mi	1:06:57
18th Jan	Coaching	3mi	46:58
16th Jan	General	6.3mi	1:02:59

12 Month Benchmarks	Run
Mile	2:24
5k	22:21
5mi	40:50
10k	51:10
10mi	1:25:35
Half	1:57:07

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Badges Collected	See available badges
+ 140 others

Best Times
Best WAVA

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019
3.1mi	1	22:36 7:17/mi	71.08								22:36 71.08
5km	24	19:22 6:14/mi	81.11	21:37 69.84	19:41 77.30		19:40 78.60		19:22 81.11	20:44 76.39	21:07 76.88	21:01 77.25	20:28 80.00	20:38 80.03
4mi	1	26:18 6:35/mi	79.48									26:18 79.48
4.1mi	4	26:31 6:28/mi	79.64				26:57 77.02	26:54 77.83	26:31 79.64		29:21 73.89
5mi	5	31:47 6:21/mi	79.64				31:47 79.64	32:37 78.28			38:03 69.50	38:25 69.46		38:05 71.36
5.1mi	1	37:21 7:19/mi	70.95							37:21 70.95
5.6mi	2	38:44 6:55/mi	79.23								41:59 71.07			38:44 79.23
10km	9	40:10 6:28/mi	79.14	44:12 69.73	40:10 77.40		40:23 78.35		40:42 79.14				44:13 76.28
10mi	3	1:08:46 6:53/mi	74.15		1:08:46 74.15		1:12:54 71.22
10.8mi	1	1:15:16 6:58/mi	80.30											1:15:16 80.30
11.2mi	2	1:18:35 7:01/mi	78.40								1:18:35 77.50		1:19:11 78.40
13.1mi	16	1:26:13 6:35/mi	79.71	1:40:59 66.24	1:31:54 73.44	1:28:47 76.71	1:26:13 79.71	1:27:14 79.52	1:29:18 78.40	1:29:33 78.92	1:43:57 69.29	1:34:17 77.13	1:32:47 79.15	1:34:57 78.11
20mi	1	2:21:21 7:04/mi	76.80					2:21:21 76.80
26.2mi	10	3:07:27 7:09/mi	77.95	3:57:53 59.22	3:13:58 73.28	3:12:57 74.34	3:07:27 77.21	3:08:55 77.32	3:09:47 77.69	3:10:56 77.95	4:02:46 62.48	4:30:05 56.71		3:22:42 77.05

2020		Result	WAVA	Distance
12 Jan	west glam x/c tata steel margam		0.00	5.6mi
2019		Result	WAVA	Distance
6 Jul	Gnoll parkrun	21:18	77.52	5km
2 Jul	Port Talbot Harriers Time Trial SB	20:38	80.03	5km
23 Jun	JCP Swansea Half Marathon SB	1:34:57	78.11	13.1mi
9 Jun	Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates PB	1:15:16	80.30	10.8mi
5 Jun	aberavon 5k	21:05	78.32	5km
26 May	Tonmawr Hilly5 SB	38:05	71.36	5mi
18 May	Swansea Bay parkrun	21:29	76.86	5km
11 May	Swansea Bay parkrun	21:05	78.32	5km
28 Apr	London Marathon SB	3:22:42	77.05	26.2mi
3 Mar	Admiral City of Newport Half Marathon	1:36:48	76.62	13.1mi
13 Jan	west glam x/c tata steel margam PB	38:44	79.23	5.6mi
2018		Result	WAVA	Distance
4 Nov	Richard Burton 10K	44:19	76.11	10km
7 Oct	Cardiff Half Marathon SB	1:32:47	79.15	13.1mi
22 Sep	Swansea Bay parkrun SB	20:28	80.00	5km
8 Sep	Porthcawl parkrun	21:03	77.78	5km
21 Jul	Maesteg parkrun	21:59	74.48	5km
8 Jul	Ammanford 10k SB	44:13	76.28	10km
24 Jun	Swansea Half Marathon	1:35:27	76.94	13.1mi
10 Jun	Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates SB	1:19:11	78.40	11.2mi
2 Jun	Swansea Bay parkrun	21:23	76.57	5km
24 Feb	Swansea Bay parkrun	23:06	70.88	5km
2017		Result	WAVA	Distance
14 Oct	Swansea Bay parkrun SB	21:01	77.25	5km
13 Aug	Port Talbot Half Marathon		0.00	13.1mi
25 Jun	Swansea Half Marathon SB	1:34:17	77.13	13.1mi
14 May	Cwm Ogwr 5 mile SB	38:25	69.46	5mi
13 May	Porthcawl parkrun	22:51	71.05	5km
23 Apr	London Marathon SB	4:30:05	56.71	26.2mi
5 Mar	Newport Half Marathon	1:36:05	75.69	13.1mi
4 Feb	Swansea ParkRun	22:11	73.19	5km
7 Jan	Gnoll parkrun	22:03	73.63	5km
1 Jan	The Prince of Wales Kenfig - New Year's Day Fun Run PB	26:18	79.48	4mi
2016		Result	WAVA	Distance
28 Dec	PTHarriers Handicap 5k SB	21:07	76.88	5km
15 Oct	Swansea Parkrun	22:12	72.52	5km
3 Sep	Porthcawl parkrun	21:24	75.24	5km
21 Aug	Port Talbot Half Marathon SB	1:43:57	69.29	13.1mi
5 Jun	Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates PB	1:18:35	77.50	11.2mi
15 May	Cwm Ogwr 5 mile SB	38:03	69.50	5mi
24 Apr	London Marathon SB	4:02:46	62.48	26.2mi
26 Mar	IAAF World Half Marathon Championships	1:44:01	69.24	13.1mi
10 Jan	West Glamorgan XC - Reservoir SB	41:59	71.07	5.6mi
9 Jan	A run to remember Dan Tomlinson (as part of Gnoll Parkrun) PB	22:36	71.08	3.1mi
1 Jan	Prince of Wales SB	29:21	73.89	4.1mi
2014		Result	WAVA	Distance
4 Oct	Porthcawl parkrun SB	20:44	76.39	5km
30 Aug	Porthcawl parkrun	20:48	76.14	5km
13 Apr	London Marathon SB	3:10:56	77.95	26.2mi
2 Mar	Llanelli Waterside Half Marathon SB	1:29:33	78.92	13.1mi
12 Jan	West Glamorgan League - Corus Lake PB	37:21	70.95	5.1mi
2013		Result	WAVA	Distance
21 Dec	Porthcawl Parkrun	20:05	78.86	5km
3 Nov	Richard Burton Heritage 10k SB	40:42	79.14	10km
6 Oct	Cardiff Half Marathon SB	1:29:18	78.40	13.1mi
22 Sep	Swansea Bay 10K	40:52	78.81	10km
21 Apr	London Marathon SB	3:09:47	77.69	26.2mi
3 Mar	Llanelli Waterside Half Marathon	1:30:44	77.16	13.1mi
5 Jan	Cardiff parkrun PB	19:22	81.11	5km
1 Jan	kenfig 4.1m PB	26:31	79.64	4.1mi
2012		Result	WAVA	Distance
22 Apr	London Marathon SB	3:08:55	77.32	26.2mi
4 Mar	Llanelli Waterside Half Marathon SB	1:27:14	79.51	13.1mi
12 Feb	Bramley 20 PB	2:21:21	76.80	20mi
2 Jan	Old Father Time 5 Mile SB	32:37	78.28	5mi
1 Jan	Kenfig 4.1 SB	26:54	77.83	4.1mi
2011		Result	WAVA	Distance
20 Nov	Llanelli Sospan MT 10 SB	1:12:54	71.22	10mi
31 Jul	Magor Marsh 10k SB	40:23	78.35	10km
25 Jun	Cardiff 5K Parkrun SB	19:40	78.60	5km
17 Apr	London Marathon PB	3:07:27	77.21	26.2mi
6 Mar	Llanelli Waterside Half Marathon PB	1:26:13	79.71	13.1mi
23 Jan	West Glam XC Corus Lake 5m PB	31:47	79.64	5mi
1 Jan	kenfig 4.1m SB	26:57	77.02	4.1mi
2010		Result	WAVA	Distance
21 Nov	MT10	1:14:39	68.92	10mi
31 May	MBNA Chester Marathon SB	3:12:57	74.34	26.2mi
7 Mar	Llanelli Waterside Half Marathon SB	1:28:47	76.71	13.1mi
2009		Result	WAVA	Distance
21 Jun	Llanelli Waterside 10k PB	40:10	77.40	10km
9 Jun	Swansea Bay 5k Series 1 SB	19:41	77.30	5km
10 May	Sorbrook Challenge 10K	45:32	68.27	10km
26 Apr	London Marathon SB	3:13:58	73.28	26.2mi
12 Apr	Teifi 10 PB	1:08:46	74.15	10mi
8 Mar	Llanelli Waterside Half Marathon SB	1:31:54	73.44	13.1mi
11 Jan	Richard Burton 10k	42:35	73.00	10km
2008		Result	WAVA	Distance
13 Jul	ammanford 10k SB	44:12	69.73	10km
10 Jun	Swanseabay 5k SB	21:37	69.84	5km
13 Apr	London Marathon SB	3:57:53	59.22	26.2mi
2 Mar	Llanelli Waterside Half Marathon SB	1:40:59	66.24	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	44	0	0	0	0	0	0	0	0	0	0	0	44
2021	12	12	20	0	0	0	0	0	0	0	0	0	44
2021	0	0	0	46	102	123	18	111	0	0	17	40	458
2021	35	14	0	0	0	0	0	0	0	0	0	0	48
2020	0	0	0	0	0	0	0	0	0	0	0	1	1
2020	114	174	155	139	82	43	110	124	158	69	77	0	1246
2020	0	0	0	0	0	6	0	14	0	4	9	0	32
2019	0	0	0	0	0	0	25	4	0	0	0	0	29
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	0	0	1	0	0	0	0	0	0	0	0	1
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

Tue 28th Dec Dec 28	Wed 29th Dec Dec 29	Thu 30th Dec Dec 30	Fri 31st Dec Dec 31	Sat 1st Jan Jan 1	Sun 2nd Jan Jan 2	Mon 3rd Jan Jan 3
-	3.3mi, 30:02 Run - General Split Summary === 1) 1m - 9:33(9:33/m) 140/170bpm [1337b/mi] 120cal 6.28/6.66mph 2) 1m - 9:25(9:25/m) 160/178bpm [1508b/mi] 139cal 6.37/6.66mph 3) 1m - 8:53(8:53/m) 157/171bpm [1394b/mi] 125cal 6.76/6.97mph 4) 0.26m - 2:11(8:25/m) 130/159bpm [1094b/mi] 24cal 7.13/7.31mph Add a comment	-	3.4mi, 30:02 Run - General Split Summary === 1) 1m - 9:19(9:19/m) 109/120bpm [1016b/mi] 87cal 6.44/7.08mph 2) 1m - 8:44(8:44/m) 126/131bpm [1100b/mi] 97cal 6.87/7.18mph 3) 1m - 8:34(8:34/m) 135/138bpm [1156b/mi] 100cal 7.01/7.33mph 4) 0.41m - 3:24(8:14/m) 140/146bpm [1152b/mi] 41cal 7.29/8.08mph Add a comment	-	4mi, 35:29 Run - General Split Summary === 1) 1m - 9:41(9:41/m) 107/128bpm [1035b/mi] 88cal 6.2/6.89mph 2) 1m - 8:56(8:56/m) 119/123bpm [1063b/mi] 95cal 6.72/7.12mph 3) 1m - 8:37(8:37/m) 132/137bpm [1138b/mi] 101cal 6.96/7.33mph 4) 1m - 8:10(8:10/m) 141/151bpm [1151b/mi] 103cal 7.35/8.06mph 5) 0.01m - 5(6:49/m) 149/149bpm [1016b/mi] 1cal 8.8/7.76mph Add a comment	-
Tue 4th Jan Jan 4	Wed 5th Jan Jan 5	Thu 6th Jan Jan 6	Fri 7th Jan Jan 7	Sat 8th Jan Jan 8	Sun 9th Jan Jan 9	Mon 10th Jan Jan 10
-	-	4mi, 35:54 Run - Progressive Split Summary === 1) 1m - 10:10(10:10/m) 115/124bpm [1170b/mi] 103cal 5.9/7.08mph 2) 0.89m - 8:28(9:27/m) 126/134bpm [1191b/mi] 95cal 6.34/7.49mph 3) 1m - 8:26(8:26/m) 143/151bpm [1206b/mi] 108cal 7.11/7.74mph 4) 0.87m - 6:47(7:47/m) 150/154bpm [1168b/mi] 94cal 7.7/8.08mph 5) 0.01m - 3(8:22/m) 131/150bpm [1096b/mi] 7.17/7.64mph Add a comment	-	4mi, 34:46 Run - General Split Summary === 1) 0.17m - 1:28(8:50/m) 115/127bpm [1016b/mi] 14cal 6.79/6.99mph 2) 0.27m - 2:29(9:11/m) 109/115bpm [1000b/mi] 23cal 6.54/6.97mph 3) 0.33m - 2:57(9:01/m) 114/120bpm [1028b/mi] 29cal 6.65/6.72mph 4) 0.27m - 2:22(8:41/m) 120/122bpm [1043b/mi] 25cal 6.91/7.01mph 5) 1m - 8:47(8:47/m) 125/138bpm [1099b/mi] 97cal 6.82/7.14mph 6) 0.93m - 7:56(8:35/m) 129/133bpm [1107b/mi] 89cal 6.99/7.33mph 7) 0.06m - 28(7:49/m) 131/133bpm [1025b/mi] 5cal 7.67/7.31mph 8) 1m - 8:18(8:18/m) 130/140bpm [1079b/mi] 90cal 7.23/7.87mph Add a comment	-	-
Tue 11th Jan Jan 11	Wed 12th Jan Jan 12	Thu 13th Jan Jan 13	Fri 14th Jan Jan 14	Sat 15th Jan Jan 15	Sun 16th Jan Jan 16	Mon 17th Jan Jan 17
5mi, 1:20:17 Run - Intervals Split Summary === 1) 1m - 16:42(16:42/m) 98/130bpm [1636b/mi] 121cal 3.59/6.37mph 2) 0.32m - 3:18(10:09/m) 117/125bpm [1188b/mi] 34cal 5.91/6.35mph 3) 0.16m - 1:10(7:28/m) 120/135bpm [895b/mi] 11cal 8.04/9.02mph 4) 0m - 4(13:57/m) 121/134bpm [1687b/mi] 4.3/8.31mph 5) 0.25m - 1:50(7:22/m) 129/141bpm [950b/mi] 20cal 8.15/8.54mph 6) 0.02m - 2:16(1:44:22/m) 125/140bpm [13046b/mi] 24cal 0.57/8.27mph 7) 0.33m - 2:24(7:19/m) 134/147bpm [980b/mi] 28cal 8.2/8.68mph 8) 0m - 3(16:05/m) 131/147bpm [2106b/mi] 3.73/8.16mph 9) 0.23m - 1:35(6:46/m) 132/147bpm [894b/mi] 18cal 8.86/9.16mph 10) 0.06m - 3:26(55:18/m) 126/150bpm [6967b/mi] 36cal 1.08/9.12mph 11) 0.16m - 1:07(7:03/m) 124/139bpm [874b/mi] 11cal 8.51/8.79mph 12) 0m - 2(7:47/m) 129/139bpm [1003b/mi] 7.72/8.81mph 13) 0.26m - 2:03(7:52/m) 135/145bpm [1062b/mi] 23cal 7.63/9.27mph 14) 0.02m - 2:14(2:12:14/m) 124/144bpm [16396b/mi] 22cal 0.45/5.61mph 15) 0.36m - 2:50(7:51/m) 139/149bpm [1091b/mi] 34cal 7.64/9.27mph 16) 1m - 22:14(22:14/m) 112/147bpm [2490b/mi] 141cal 2.7/7.93mph 17) 1m - 17:51(17:51/m) 89/122bpm [1588b/mi] 59cal 3.36/48.09mph Add a comment	-	4mi, 41:45 Run - General Split Summary === 1) 0.77m - 10:13(13:15/m) 111/138bpm [1470b/mi] 86cal 4.53/6.85mph 2) 1m - 10:09(10:09/m) 131/146bpm [1329b/mi] 117cal 5.91/6.62mph 3) 1m - 10:21(10:21/m) 119/135bpm [1231b/mi] 98cal 5.8/6.78mph 4) 0.76m - 6:57(9:12/m) 121/125bpm [1112b/mi] 71cal 6.53/6.82mph 5) 0.48m - 4:06(8:26/m) 133/137bpm [1123b/mi] 48cal 7.11/7.83mph Add a comment	-	-	6.3mi, 1:02:59 Run - General Split Summary === 1) 0.02m - 14(11:12/m) 70/79bpm [784b/mi] 5.36/5.99mph 2) 0m - 1(12:53/m) 80/80bpm [1030b/mi] 4.66/5.93mph 3) 1m - 9:59(9:59/m) 117/136bpm [1168b/mi] 105cal 6.01/6.43mph 4) 1m - 9:58(9:58/m) 107/135bpm [1066b/mi] 82cal 6.02/6.57mph 5) 1m - 10:40(10:40/m) 110/120bpm [1172b/mi] 95cal 5.63/5.87mph 6) 1m - 10:59(10:59/m) 117/130bpm [1284b/mi] 106cal 5.46/5.63mph 7) 1m - 10:59(10:59/m) 117/135bpm [1285b/mi] 102cal 5.46/5.74mph 8) 0.14m - 1:33(11:03/m) 118/121bpm [1303b/mi] 14cal 5.43/5.78mph 9) 1m - 7:59(7:59/m) 131/147bpm [1047b/mi] 89cal 7.51/8.1mph 10) 0.09m - 38(7:22/m) 149/149bpm [1096b/mi] 8cal 8.15/8.16mph Add a comment	-
Tue 18th Jan Jan 18	Wed 19th Jan Jan 19	Thu 20th Jan Jan 20	Fri 21st Jan Jan 21	Sat 22nd Jan Jan 22	Sun 23rd Jan Jan 23	Mon 24th Jan Jan 24
3mi, 46:58 Run - Coaching Split Summary === 1) 0.55m - 7:16(13:20/m) 106/128bpm [1413b/mi] 62cal 4.5/8.77mph 2) 1m - 12:31(12:31/m) 121/142bpm [1515b/mi] 128cal 4.79/9.39mph 3) 1m - 23:13(23:13/m) 117/146bpm [2716b/mi] 183cal 2.58/9.64mph 4) 0.15m - 3:58(26:48/m) 118/138bpm [3161b/mi] 30cal 2.24/6.91mph Add a comment	3mi, 1:06:57 Run - Track Session Forgot to stop watch before driving off. Split Summary === 1) 1m - 20:38(20:38/m) 116/151bpm [2393b/mi] 185cal 2.91/9.91mph 2) 1m - 29:18(29:18/m) 95/150bpm [2783b/mi] 141cal 2.05/11.02mph 3) 1m - 19:49(19:49/m) 92/128bpm [1824b/mi] 88cal 3.03/41.12mph Add a comment	6mi, 51:35 Run - General Split Summary === Warm Up 1) 1m - 9:07(9:07/m) 104/113bpm [948b/mi] 81cal 6.58/7.03mph 2) 1m - 8:42(8:42/m) 115/121bpm [1000b/mi] 87cal 6.9/7.51mph 3) 0.1m - 57(9:22/m) 108/122bpm [1011b/mi] 8cal 6.41/7.1mph Tempo 4) 1m - 9:01(9:01/m) 123/136bpm [1109b/mi] 95cal 6.65/8.27mph 5) 0.67m - 6:03(9:06/m) 131/137bpm [1191b/mi] 70cal 6.6/7.7mph 6) 1m - 7:52(7:52/m) 140/146bpm [1101b/mi] 99cal 7.63/7.91mph 7) 0.76m - 5:51(7:44/m) 146/150bpm [1129b/mi] 77cal 7.76/7.95mph 8) 0.48m - 4:02(8:21/m) 141/144bpm [1178b/mi] 51cal 7.19/7.58mph Add a comment	-	-	5mi, 44:14 Run - Progressive Split Summary === 1) 1m - 9:35(9:35/m) 96/107bpm [920b/mi] 74cal 6.26/6.39mph 2) 1m - 9:04(9:04/m) 109/116bpm [988b/mi] 83cal 6.62/6.89mph 3) 1m - 8:53(8:53/m) 118/121bpm [1048b/mi] 91cal 6.76/6.93mph 4) 1m - 8:35(8:35/m) 125/131bpm [1072b/mi] 95cal 6.99/7.16mph 5) 1m - 8:01(8:01/m) 137/144bpm [1099b/mi] 98cal 7.48/8.14mph 6) 0.01m - 6(7:52/m) 142/143bpm [1116b/mi] 1cal 7.63/7.66mph Add a comment	-