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rupert bear M60

About

Race Times

All Races

Mileage

Training

port talbot harriers

Races
80
Miles
16252
Miles
58
Miles
490
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

Race Standard

Gold (80)

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
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	68	0	0	0	0	1015
2019	0	0	4	0	7	0	0	0	0	0	0	0	11
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 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
17mi, 2:14:21 Running - Long Run Split Summary === 1) 1m - 8:45(8:45/m) 101/153bpm 79cal 6.86/7.87mph 2) 1m - 8:02(8:02/m) 106/147bpm 77cal 7.46/11mph 3) 1m - 8:04(8:04/m) 105/119bpm 72cal 7.44/7.64mph 4) 1m - 8:02(8:02/m) 123/131bpm 103cal 7.47/7.78mph Includes 1 minute stop for laces! between miles 4&5 5) 1m - 8:13(8:13/m) 121/131bpm 98cal 7.3/8.75mph 6) 1m - 8:00(8:00/m) 115/125bpm 76cal 7.5/8.29mph 7) 1m - 7:33(7:33/m) 114/125bpm 65cal 7.94/8.7mph 8) 1m - 7:52(7:52/m) 117/125bpm 78cal 7.63/8.08mph 9) 1m - 7:59(7:59/m) 117/127bpm 75cal 7.51/7.95mph 10) 1m - 7:52(7:52/m) 123/129bpm 92cal 7.63/10.75mph 11) 1m - 8:41(8:41/m) 133/143bpm 118cal 6.91/8.37mph 12) 1m - 7:39(7:39/m) 135/144bpm 108cal 7.84/8.14mph 13) 1m - 7:24(7:24/m) 132/140bpm 99cal 8.1/8.41mph 14) 1m - 7:43(7:43/m) 132/135bpm 103cal 7.78/8.29mph 15) 1m - 7:41(7:41/m) 125/134bpm 70cal 7.8/8.27mph 16) 1m - 7:52(7:52/m) 124/133bpm 71cal 7.63/7.97mph 17) 1m - 7:48(7:48/m) 129/131bpm 84cal 7.7/7.99mph 18) 0.03m - 11(7:03/m) 127/128bpm 2cal 8.5/7.66mph Add a comment	-	8.5mi, 1:16:20 Running - General 8x800m - Speedwork Area. Did 7 before twinge in left knee 6:42, 6:51, 7:00, 6:33, 6:44, 6:36, 6:57, 7:36 Split Summary === 1) 1m - 8:36(8:36/m) 99/106bpm 78cal 6.97/7.91mph 2) 1m - 7:50(7:50/m) 113/123bpm 89cal 7.65/8.1mph 3) 0.87m - 7:59(9:10/m) 108/137bpm 76cal 6.55/12.31mph 4) 0.49m - 3:18(6:42/m) 125/141bpm 40cal 8.95/9.83mph 5) 0.23m - 2:33(10:59/m) 120/141bpm 30cal 5.46/9.14mph 6) 0.51m - 3:28(6:51/m) 126/135bpm 43cal 8.76/10.83mph 7) 0.24m - 2:39(10:57/m) 122/135bpm 32cal 5.48/8.95mph 8) 0.5m - 3:28(7:00/m) 130/142bpm 44cal 8.57/9.06mph 9) 0.22m - 2:39(11:52/m) 124/142bpm 31cal 5.06/8.91mph 10) 0.51m - 3:19(6:33/m) 134/146bpm 43cal 9.16/10.9mph 11) 0.16m - 2:36(15:53/m) 121/146bpm 27cal 3.78/9.27mph 12) 0.5m - 3:22(6:44/m) 136/150bpm 45cal 8.9/10.46mph 13) 0.19m - 2:48(15:09/m) 125/150bpm 31cal 3.96/9.2mph 14) 0.51m - 3:21(6:36/m) 136/150bpm 44cal 9.09/11.02mph 15) 0.16m - 2:36(16:39/m) 123/147bpm 27cal 3.6/9.23mph 16) 0.5m - 3:26(6:57/m) 137/148bpm 45cal 8.64/9.58mph 17) 0.14m - 3:08(21:39/m) 118/148bpm 27cal 2.77/9mph 18) 0.5m - 3:48(7:36/m) 126/136bpm 41cal 7.89/9.02mph 19) 0.28m - 5:24(19:01/m) 110/135bpm 25cal 3.15/7.99mph Add a comment	-	10.1mi, 1:21:36 Running - Progressive 6miles progressive with Page with 1.5 before and 2.5 after Split Summary === 1) 1m - 8:54(8:54/m) 138/188bpm 113cal 6.74/7.43mph 2) 1m - 8:05(8:05/m) 104/112bpm 63cal 7.42/9.54mph 3) 1m - 7:57(7:57/m) 115/122bpm 85cal 7.54/7.83mph 4) 1m - 7:49(7:49/m) 125/133bpm 100cal 7.68/8.12mph 5) 1m - 7:46(7:46/m) 133/137bpm 109cal 7.72/8.33mph 6) 1m - 7:42(7:42/m) 136/139bpm 110cal 7.8/8.01mph 7) 1m - 7:42(7:42/m) 136/141bpm 110cal 7.79/8.06mph 8) 0.6m - 4:56(8:11/m) 137/145bpm 69cal 7.33/8.25mph 9) 1m - 8:17(8:17/m) 121/129bpm 68cal 7.25/7.78mph 10) 1m - 8:15(8:15/m) 128/134bpm 99cal 7.28/8.62mph 11) 0.51m - 4:14(8:16/m) 131/134bpm 53cal 7.26/7.89mph Add a comment	5.1mi, 41:04 Running - Progressive Split Summary === 1) 1m - 9:00(9:00/m) 115cal 6.67/7.51mph 2) 1m - 8:24(8:24/m) 114cal 7.15/7.74mph 3) 1m - 8:08(8:08/m) 116cal 7.38/7.91mph 4) 1m - 7:44(7:44/m) 118cal 7.76/8.06mph 5) 1m - 7:17(7:17/m) 116cal 8.24/8.52mph 6) 0.09m - 32(6:08/m) 9cal 9.78/8.95mph Add a comment	-
Sun 28th Jul Jul 28	Mon 29th Jul Jul 29	Tue 30th Jul Jul 30	Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3
15.1mi, 1:59:00 Running - Medium Long Run Split Summary === 1) 1m - 8:49(8:49/m) 91/104bpm 61cal 6.81/8.39mph 2) 0.54m - 4:23(8:07/m) 105/112bpm 43cal 7.39/8.83mph 3) 1m - 8:06(8:06/m) 98/111bpm 64cal 7.41/7.74mph 4) 1m - 7:42(7:42/m) 111/115bpm 80cal 7.79/7.97mph 5) 1m - 7:44(7:44/m) 117/125bpm 87cal 7.75/8.04mph 6) 1m - 7:46(7:46/m) 117/121bpm 84cal 7.73/8.1mph 7) 1m - 7:34(7:34/m) 121/125bpm 89cal 7.93/8.95mph 8) 1m - 7:34(7:34/m) 124/130bpm 93cal 7.92/8.64mph 9) 1m - 7:43(7:43/m) 122/129bpm 85cal 7.77/8.93mph 10) 1m - 7:48(7:48/m) 125/128bpm 95cal 7.69/7.91mph 11) 1m - 7:48(7:48/m) 124/127bpm 90cal 7.69/8.08mph 12) 1m - 8:02(8:02/m) 123/128bpm 85cal 7.47/7.95mph 13) 1m - 8:06(8:06/m) 120/125bpm 71cal 7.41/7.95mph 14) 1m - 8:00(8:00/m) 120/126bpm 67cal 7.5/7.93mph 15) 1m - 7:56(7:56/m) 124/129bpm 81cal 7.57/7.87mph 16) 0.51m - 3:58(7:49/m) 129/133bpm 48cal 7.68/9.35mph Add a comment	0.3mi, 13:00 Swimming - Pool 2x250m (2x10 lengths) with break between. Izzy & Claudia visit to Lido. Add a comment 11mi, 2:53:28 Cross-Training - Walking Split Summary === 1) 1m - 15:13(15:13/m) 115/153bpm 173cal 3.94/7.14mph 2) 1m - 15:22(15:22/m) 130/146bpm 208cal 3.91/4.24mph 3) 1m - 15:22(15:22/m) 101/138bpm 102cal 3.9/4.09mph 4) 1m - 15:40(15:40/m) 83/120bpm 45cal 3.83/4.07mph 5) 1m - 16:03(16:03/m) 84/128bpm 62cal 3.74/4.11mph 6) 1m - 16:00(16:00/m) 109/135bpm 142cal 3.75/8.35mph 7) 1m - 16:06(16:06/m) 129/143bpm 211cal 3.72/3.9mph 8) 1m - 15:50(15:50/m) 97/134bpm 81cal 3.79/8.04mph 9) 0.58m - 9:13(16:00/m) 92/122bpm 35cal 3.75/3.9mph 10) 1m - 15:47(15:47/m) 122/147bpm 172cal 3.8/4.17mph 11) 1m - 12:37(12:37/m) 131/144bpm 169cal 4.75/34.67mph 12) 0.18m - 7:14(39:51/m) 95/122bpm 22cal 1.51/27.61mph Add a comment	9.1mi, 1:12:52 Running - Intervals Warm Up 4x800 + 3x600 800,600,800,600,800,600,800 Pace 800 - 6:49, 6:49, 6:38, 6:23 Pace 600 - 6:35, 6:35, 6:33, Split Summary === 1) 1m - 8:12(8:12/m) 105/120bpm 68cal 7.32/7.76mph 2) 1m - 7:44(7:44/m) 112/117bpm 71cal 7.77/8.16mph 3) 0.36m - 2:39(7:20/m) 119/125bpm 27cal 8.18/9.23mph 4) 1m - 9:12(9:12/m) 107/166bpm 64cal 6.52/7.85mph 5) 0.38m - 3:22(8:54/m) 108/114bpm 24cal 6.74/9.48mph 6) 0.5m - 3:24(6:49/m) 119/134bpm 31cal 8.8/10.1mph 7) 0.22m - 1:56(8:52/m) 122/134bpm 20cal 6.76/8.87mph 8) 0.39m - 2:34(6:35/m) 130/141bpm 27cal 9.12/9.91mph 9) 0.14m - 2:13(15:44/m) 122/141bpm 22cal 3.81/9.64mph 10) 0.49m - 3:21(6:49/m) 129/142bpm 34cal 8.81/9.62mph 11) 0.19m - 1:50(9:51/m) 128/141bpm 20cal 6.1/9.16mph 12) 0.39m - 2:32(6:35/m) 134/146bpm 28cal 9.11/9.89mph 13) 0.18m - 1:43(9:21/m) 133/146bpm 20cal 6.41/9.52mph 14) 0.49m - 3:15(6:38/m) 134/148bpm 35cal 9.06/9.48mph 15) 0.18m - 1:40(9:31/m) 136/147bpm 20cal 6.31/9.48mph 16) 0.39m - 2:34(6:33/m) 139/148bpm 30cal 9.15/9.81mph 17) 0.2m - 2:32(12:22/m) 132/148bpm 27cal 4.85/9.77mph 18) 0.49m - 3:09(6:23/m) 137/152bpm 34cal 9.4/9.75mph 19) 1m - 8:10(8:10/m) 121/151bpm 66cal 7.35/9.75mph 20) 0.11m - 50(7:50/m) 129/130bpm 8cal 7.65/9.31mph Add a comment	14mi, 3:40:00 Cross-Training - Walking Long walk with Louise as prep for her walking marathon in London in September. Out towards Swansea - along back of Amazon. Back towards beach. Took in Brunel Dock and Neath Canal. Add a comment	0.2mi, 10:00 Swimming - Pool Add a comment 3.7mi, 55:00 Cross-Training - Walking With Louise Add a comment	7.1mi, 59:43 Running - General Split Summary === 1) 1m - 9:16(9:16/m) 95/106bpm 60cal 6.48/7.33mph 2) 1m - 8:29(8:29/m) 106/112bpm 69cal 7.08/7.6mph 3) 1m - 8:12(8:12/m) 114/120bpm 75cal 7.32/8.93mph 4) 1m - 8:19(8:19/m) 115/125bpm 73cal 7.21/7.45mph 5) 1m - 8:18(8:18/m) 120/128bpm 80cal 7.23/7.39mph 6) 1m - 8:14(8:14/m) 119/125bpm 75cal 7.29/7.56mph 7) 1m - 8:24(8:24/m) 119/123bpm 74cal 7.14/7.45mph 8) 0.07m - 31(7:44/m) 122/124bpm 4cal 7.76/7.45mph Add a comment	-
Sun 4th Aug Aug 4	Mon 5th Aug Aug 5	Tue 6th Aug Aug 6	Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10
15.2mi, 2:02:57 Running - Long Run Split Summary === 1) 1m - 9:04(9:04/m) 94/112bpm 62cal 6.62/7.26mph 2) 0.84m - 7:00(8:22/m) 99/108bpm 51cal 7.17/7.72mph 3) 1m - 8:50(8:50/m) 103/120bpm 66cal 6.8/7.83mph 4) 1m - 8:17(8:17/m) 113/121bpm 75cal 7.24/7.47mph 5) 1m - 8:11(8:11/m) 118/123bpm 81cal 7.33/7.74mph 6) 1m - 7:57(7:57/m) 124/130bpm 87cal 7.54/7.81mph 7) 1m - 8:01(8:01/m) 125/130bpm 86cal 7.49/8.68mph 8) 1m - 7:48(7:48/m) 126/133bpm 85cal 7.69/7.95mph 9) 1m - 8:19(8:19/m) 121/133bpm 76cal 7.22/7.95mph 10) 1m - 7:58(7:58/m) 120/127bpm 66cal 7.54/9.52mph 11) 1m - 7:46(7:46/m) 122/127bpm 69cal 7.72/7.83mph 12) 1m - 7:46(7:46/m) 123/127bpm 71cal 7.72/8.68mph 13) 1m - 7:39(7:39/m) 126/129bpm 77cal 7.84/8.25mph 14) 1m - 7:51(7:51/m) 125/132bpm 73cal 7.64/9.56mph 15) 1m - 7:46(7:46/m) 120/123bpm 44cal 7.73/8.41mph 16) 0.36m - 2:44(7:37/m) 121/123bpm 16cal 7.89/8.12mph Add a comment	9.1mi, 1:13:47 Running - General Split Summary === 1) 1m - 8:56(8:56/m) 96/112bpm 67cal 6.71/7.7mph 2) 1m - 8:11(8:11/m) 104/110bpm 69cal 7.33/8.1mph 3) 1m - 8:03(8:03/m) 111/115bpm 76cal 7.46/8.14mph 4) 1m - 8:14(8:14/m) 121/179bpm 85cal 7.29/8.1mph 5) 1m - 7:56(7:56/m) 116/122bpm 77cal 7.56/7.91mph 6) 1m - 7:49(7:49/m) 118/123bpm 77cal 7.67/8.2mph 7) 1m - 7:57(7:57/m) 119/124bpm 77cal 7.55/7.95mph 8) 1m - 7:58(7:58/m) 128/140bpm 93cal 7.53/16.32mph 9) 1m - 7:36(7:36/m) 127/136bpm 86cal 7.9/8.31mph 10) 0.13m - 1:06(8:19/m) 129/136bpm 13cal 7.22/8.2mph Add a comment	8.2mi, 1:06:12 Running - Intervals 8x800m Yasso Pace 7:23, 6:45, 6:40, 6:38 6:39, 6:37, 6:30, 6:37 Split Summary === 1) 1m - 9:16(9:16/m) 135/192bpm 110cal 6.47/7.41mph 2) 0.37m - 3:09(8:35/m) 100/104bpm 20cal 6.99/7.12mph 3) 0.49m - 3:38(7:23/m) 108/120bpm 31cal 8.13/9.33mph 4) 0.23m - 2:03(9:01/m) 110/119bpm 18cal 6.65/8.18mph 5) 0.5m - 3:24(6:45/m) 119/136bpm 35cal 8.89/9.37mph 6) 0.19m - 1:45(9:28/m) 121/136bpm 20cal 6.34/9.31mph 7) 0.5m - 3:20(6:40/m) 125/140bpm 37cal 9/10.48mph 8) 0.23m - 2:08(9:26/m) 122/140bpm 24cal 6.36/9.16mph 9) 0.5m - 3:21(6:38/m) 129/144bpm 38cal 9.06/9.31mph 10) 0.22m - 2:01(9:23/m) 128/144bpm 25cal 6.4/9.29mph 11) 0.5m - 3:20(6:39/m) 130/143bpm 38cal 9.01/9.73mph 12) 0.23m - 2:23(10:22/m) 124/143bpm 26cal 5.79/9.27mph 13) 0.5m - 3:20(6:37/m) 131/147bpm 38cal 9.07/9.71mph 14) 0.19m - 2:13(11:39/m) 124/146bpm 24cal 5.15/9.41mph 15) 0.5m - 3:15(6:30/m) 134/146bpm 38cal 9.24/10.54mph 16) 0.23m - 2:32(11:10/m) 123/147bpm 24cal 5.37/9.43mph 17) 0.5m - 3:19(6:37/m) 133/146bpm 38cal 9.06/9.52mph 18) 0.03m - 1:30(50:22/m) 119/145bpm 13cal 1.19/9.5mph 19) 1m - 8:03(8:03/m) 117/125bpm 62cal 7.46/7.81mph 20) 0.03m - 12(7:43/m) 121/122bpm 2cal 7.77/7.62mph Add a comment	-	3.2mi, 25:22 Running - General Split Summary === 1) 1m - 8:27(8:27/m) 103/121bpm 78cal 7.1/8.2mph 2) 1m - 7:43(7:43/m) 119/136bpm 91cal 7.77/8.75mph 3) 1m - 7:29(7:29/m) 125/134bpm 93cal 8.01/8.54mph 4) 0.24m - 1:42(7:13/m) 129/134bpm 22cal 8.31/9.04mph Add a comment	-	-
Sun 11th Aug Aug 11	Mon 12th Aug Aug 12	Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17
13.1mi, 1:37:03 Running - Race PTHalf Split Summary === 1) 1m - 7:06(7:06/m) 130/141bpm 93cal 8.46/9.93mph 2) 1m - 6:54(6:54/m) 139/142bpm 98cal 8.69/8.85mph 3) 1m - 7:09(7:09/m) 140/145bpm 101cal 8.4/9.64mph 4) 1m - 7:11(7:11/m) 140/144bpm 101cal 8.35/8.68mph 5) 1m - 7:03(7:03/m) 141/145bpm 101cal 8.5/8.68mph 6) 1m - 7:02(7:02/m) 136/140bpm 96cal 8.54/8.72mph 7) 1m - 7:19(7:19/m) 139/146bpm 102cal 8.21/10.25mph 8) 1m - 7:39(7:39/m) 142/149bpm 110cal 7.84/9.93mph 9) 1m - 7:40(7:40/m) 141/144bpm 109cal 7.82/13.71mph 10) 1m - 7:46(7:46/m) 140/144bpm 108cal 7.72/8.22mph 11) 1m - 7:44(7:44/m) 140/142bpm 105cal 7.76/8.14mph 12) 1m - 7:56(7:56/m) 139/143bpm 106cal 7.57/8.08mph 13) 1m - 7:44(7:44/m) 140/146bpm 104cal 7.76/8.2mph 14) 0.11m - 50(7:14/m) 146/148bpm 12cal 8.29/10.52mph Add a comment 0.8mi, 6:45 Running - Warm Up Split Summary === 1) 0.81m - 6:45(8:20/m) 113/128bpm 75cal 7.2/10.9mph Add a comment	-	5.9mi, 46:34 Running - Intervals Split Summary 5x1Km Pace: 7:04, 7:05, 6:49, 6:47, 6:32 Almost a progressive! === 1) 1m - 8:46(8:46/m) 100/111bpm 77cal 6.84/8.01mph 2) 0.33m - 3:00(9:09/m) 101/107bpm 26cal 6.55/7.95mph 3) 0.61m - 4:19(7:04/m) 116/130bpm 48cal 8.48/9.71mph 4) 0.17m - 1:36(9:35/m) 118/130bpm 19cal 6.26/8.72mph 5) 0.62m - 4:22(7:05/m) 126/136bpm 55cal 8.46/9.23mph 6) 0.11m - 1:12(10:52/m) 124/135bpm 15cal 5.52/8.6mph 7) 0.61m - 4:10(6:49/m) 131/142bpm 53cal 8.81/9.93mph 8) 0.17m - 1:38(9:46/m) 129/141bpm 21cal 6.14/8.95mph 9) 0.62m - 4:12(6:47/m) 135/146bpm 57cal 8.84/9.81mph 10) 0.09m - 53(9:43/m) 122/126bpm 10cal 6.17/7.31mph 11) 0.61m - 4:00(6:32/m) 136/150bpm 52cal 9.18/11.48mph 12) 0.01m - 11(17:19/m) 140/151bpm 3cal 3.47/10.14mph 13) 0.93m - 8:14(8:53/m) 115/125bpm 68cal 6.75/7.16mph Add a comment	-	5.2mi, 40:01 Running - Tempo Split Summary === Beach Tempo Easy out with PJ but progressive back. 8:25, 8:35, 8:04, 7:16, 7:06, 6:33 1) 1m - 8:25(8:25/m) 108/117bpm 88cal 7.13/7.56mph 2) 1m - 8:35(8:35/m) 111/120bpm 88cal 6.99/7.26mph 3) 0.6m - 4:52(8:04/m) 119/127bpm 57cal 7.43/7.66mph 4) 1m - 7:16(7:16/m) 139/145bpm 104cal 8.25/9.37mph 5) 1m - 7:06(7:06/m) 143/148bpm 104cal 8.46/8.81mph 6) 0.58m - 3:46(6:33/m) 150/155bpm 59cal 9.17/9.46mph 7) 0.01m - 1(2:47/m) 154/154bpm 21.58/9.46mph Add a comment	-	-

2019	Date	Result	WAVA
Gnoll parkrun	6 Jul	21:18	78.04%
Port Talbot Harriers Time Trial	2 Jul	20:38	80.56%
JCP Swansea Half Marathon	23 Jun	1:34:57	80.08%
Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates	9 Jun	1:15:16	81.91%
aberavon 5k	5 Jun	21:05	78.84%
Tonmawr Hilly5	26 May	38:05	72.15%
Swansea Bay parkrun	18 May	21:29	77.37%
Swansea Bay parkrun	11 May	21:05	78.84%
London Marathon	28 Apr	3:22:42	78.66%
Admiral City of Newport Half Marathon	3 Mar	1:36:48	78.55%
west glam x/c tata steel margam	13 Jan	38:44	80.50%
2018	Date	Result	WAVA
Richard Burton 10K	4 Nov	44:19	77.36%
Cardiff Half Marathon	7 Oct	1:32:47	81.17%
Swansea Bay parkrun	22 Sep	20:28	80.48%
Porthcawl parkrun	8 Sep	21:03	78.25%
Maesteg parkrun	21 Jul	21:59	74.92%
Ammanford 10k	8 Jul	44:13	77.53%
Swansea Half Marathon	24 Jun	1:35:27	78.90%
Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates	10 Jun	1:19:11	79.98%
Swansea Bay parkrun	2 Jun	21:23	77.03%
Swansea Bay parkrun	24 Feb	23:06	71.30%
2017	Date	Result	WAVA
Swansea Bay parkrun	14 Oct	21:01	77.68%
Port Talbot Half Marathon	13 Aug		0.00%
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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