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rupert bear M60

About

Race Times

All Races

Mileage

Training

port talbot harriers

Races
58
Miles
14206
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!

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
2018	73	170	153	111	0	0	0	0	0	0	0	0	507
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

Sat 24th Mar Mar 24	Sun 25th Mar Mar 25	Mon 26th Mar Mar 26	Tue 27th Mar Mar 27	Wed 28th Mar Mar 28	Thu 29th Mar Mar 29	Fri 30th Mar Mar 30
-	21.1m, 2:52:19 Running - General Granite Way, Devon Split Summary === 1) 1m - 8:53(8:53/m) 104/152bpm 81cal 6.75/7.12mph 2) 1m - 8:34(8:34/m) 104/113bpm 74cal 7/7.72mph 3) 1m - 8:13(8:13/m) 111/122bpm 81cal 7.3/7.72mph 4) 1m - 8:10(8:10/m) 114/121bpm 83cal 7.34/7.68mph 5) 1m - 8:17(8:17/m) 122/126bpm 98cal 7.25/8.79mph 6) 1m - 8:13(8:13/m) 123/128bpm 97cal 7.31/8.6mph 7) 1m - 8:19(8:19/m) 122/129bpm 91cal 7.21/13.09mph 8) 1m - 8:02(8:02/m) 130/134bpm 103cal 7.47/7.74mph 9) 1m - 8:05(8:05/m) 119/133bpm 72cal 7.43/7.7mph 10) 1m - 7:45(7:45/m) 125/134bpm 86cal 7.74/7.95mph 11) 1m - 7:54(7:54/m) 123/134bpm 78cal 7.59/10.06mph 12) 1m - 8:00(8:00/m) 124/133bpm 83cal 7.5/8.39mph 13) 1m - 8:27(8:27/m) 129/136bpm 100cal 7.1/7.76mph 14) 1m - 8:12(8:12/m) 130/137bpm 99cal 7.31/7.64mph 15) 1m - 8:04(8:04/m) 136/144bpm 108cal 7.44/7.91mph 16) 1m - 7:38(7:38/m) 134/141bpm 95cal 7.87/8.14mph 17) 1m - 7:57(7:57/m) 139/144bpm 108cal 7.54/8.16mph 18) 1m - 8:06(8:06/m) 129/145bpm 75cal 7.4/7.89mph 19) 1m - 8:11(8:11/m) 129/136bpm 75cal 7.34/7.85mph 20) 1m - 8:32(8:32/m) 129/133bpm 79cal 7.03/7.6mph 21) 1m - 8:21(8:21/m) 128/134bpm 68cal 7.19/7.95mph 22) 0.05m - 26(8:03/m) 132/134bpm 4cal 7.45/7.33mph Add a comment	2.7m, 45:40 Running - Coaching Split Summary === 1) 1m - 19:52(19:52/m) 74/130bpm 84cal 3.02/8.43mph 2) 1m - 18:03(18:03/m) 120/202bpm 188cal 3.33/9.1mph 3) 0.46m - 6:05(13:17/m) 104/179bpm 38cal 4.52/9.66mph 4) 0.19m - 1:41(8:52/m) 91/117bpm 7cal 6.77/8.91mph Add a comment	3.1m, 27:47 Running - Recovery Run Wasn't feeling well and took slow Group afterwards Split Summary === 1) 1m - 9:09(9:09/m) 105/154bpm 79cal 6.55/7.14mph 2) 1m - 8:59(8:59/m) 99/105bpm 67cal 6.68/6.93mph 3) 1m - 8:51(8:51/m) 103/109bpm 71cal 6.78/7.81mph 4) 0.11m - 48(7:22/m) 110/113bpm 7cal 8.15/7.49mph Add a comment 2.2m, 1:05:03 Running - Coaching Short interval session with Groups1&2 Split Summary === 1) 1m - 26:21(26:21/m) 93/170bpm 175cal 2.28/12.75mph 2) 1m - 27:38(27:38/m) 91/127bpm 154cal 2.17/10.04mph 3) 0.21m - 11:03(53:20/m) 129/154bpm 141cal 1.13/3.57mph Add a comment	-	5.1m, 42:53 Running - General Pre Training Run Split Summary === 1) 1m - 8:49(8:49/m) 107/143bpm 84cal 6.81/7.33mph 2) 1m - 8:20(8:20/m) 110/119bpm 83cal 7.2/7.89mph 3) 1m - 8:32(8:32/m) 113/123bpm 87cal 7.03/7.6mph 4) 1m - 8:16(8:16/m) 124/130bpm 100cal 7.25/7.41mph 5) 1m - 8:07(8:07/m) 127/130bpm 101cal 7.4/7.72mph 6) 0.1m - 49(7:51/m) 130/133bpm 10cal 7.64/7.51mph Add a comment 6.1m, 46:48 Running - Tempo Started from back and ran through field of members. Picked up pace at end. Average of main run was 7:26 Not all mile splits but pace of sections was: 7:20, 7:39, 7:39, 7:44, 7:25, 7:07, 6:53 Split Summary === 1) 0.25m - 2:50(11:15/m) 105/118bpm 27cal 5.34/7.12mph 2) 1m - 7:20(7:20/m) 135/147bpm 100cal 8.18/8.52mph 3) 0.19m - 1:26(7:39/m) 143/146bpm 20cal 7.85/8.27mph 4) 1m - 7:39(7:39/m) 143/154bpm 111cal 7.85/8.04mph 5) 1m - 7:44(7:44/m) 135/142bpm 105cal 7.76/8.43mph 6) 1m - 7:25(7:25/m) 138/146bpm 103cal 8.1/8.22mph 7) 0.9m - 6:26(7:07/m) 145/150bpm 93cal 8.43/8.79mph 8) 0.39m - 2:43(6:53/m) 147/152bpm 40cal 8.72/8.75mph 9) 0.35m - 3:16(9:28/m) 110/153bpm 14cal 6.34/8.83mph Add a comment	4.1m, 33:34 Running - General Split Summary === 1) 1m - 8:57(8:57/m) 98/115bpm 73cal 6.71/7.03mph 2) 1m - 8:22(8:22/m) 109/118bpm 82cal 7.18/7.39mph 3) 1m - 8:05(8:05/m) 116/126bpm 88cal 7.43/7.74mph 4) 1m - 7:33(7:33/m) 127/135bpm 96cal 7.94/8.58mph 5) 0.09m - 38(7:03/m) 133/136bpm 8cal 8.52/8.27mph Add a comment
Sat 31st Mar Mar 31	Sun 1st Apr Apr 1	Mon 2nd Apr Apr 2	Tue 3rd Apr Apr 3	Wed 4th Apr Apr 4	Thu 5th Apr Apr 5	Fri 6th Apr Apr 6
3.5m, 48:43 Running - General Split Summary === 1) 1m - 14:03(14:03/m) 165/184bpm 243cal 4.27/6.51mph 2) 1m - 13:32(13:32/m) 176/185bpm 243cal 4.43/7.41mph 3) 1m - 12:56(12:56/m) 175/191bpm 232cal 4.64/8.18mph 4) 0.48m - 8:12(17:15/m) 179/209bpm 145cal 3.48/7.64mph Add a comment	22.2m, 3:04:35 Running - Long Run Slowed to run with Carl (he hadfoot problem) in mile 20 and last half mile. Split Summary === 1) 1m - 8:53(8:53/m) 108/124bpm 88cal 6.76/7.87mph 2) 1m - 8:23(8:23/m) 107/115bpm 77cal 7.15/7.81mph 3) 1m - 8:16(8:16/m) 119/127bpm 95cal 7.26/7.6mph 4) 1m - 8:04(8:04/m) 125/135bpm 97cal 7.44/7.74mph 5) 1m - 8:02(8:02/m) 123/128bpm 92cal 7.48/7.83mph 6) 1m - 8:07(8:07/m) 120/126bpm 85cal 7.39/7.64mph 7) 1m - 8:22(8:22/m) 117/122bpm 72cal 7.18/7.6mph 8) 1m - 8:10(8:10/m) 117/125bpm 71cal 7.35/7.62mph 9) 1m - 8:21(8:21/m) 114/120bpm 57cal 7.19/7.6mph 10) 1m - 8:14(8:14/m) 118/122bpm 70cal 7.29/7.6mph 11) 1m - 8:06(8:06/m) 119/124bpm 69cal 7.41/7.6mph 12) 1m - 8:19(8:19/m) 115/122bpm 58cal 7.21/7.58mph 13) 1m - 8:04(8:04/m) 122/128bpm 80cal 7.43/7.64mph 14) 1m - 8:14(8:14/m) 124/128bpm 86cal 7.28/7.93mph 15) 1m - 8:15(8:15/m) 125/129bpm 87cal 7.27/7.78mph 16) 1m - 8:08(8:08/m) 127/131bpm 89cal 7.38/7.76mph 17) 1m - 8:10(8:10/m) 128/132bpm 88cal 7.35/7.56mph 18) 1m - 8:25(8:25/m) 127/135bpm 84cal 7.13/7.49mph 19) 1m - 8:31(8:31/m) 127/131bpm 81cal 7.05/7.31mph 20) 1m - 9:19(9:19/m) 126/135bpm 83cal 6.44/14.03mph 21) 1m - 8:18(8:18/m) 123/129bpm 58cal 7.23/7.66mph 22) 0.3m - 2:29(8:17/m) 129/131bpm 24cal 7.24/7.58mph 23) 0.3m - 2:30(8:14/m) 129/133bpm 24cal 7.29/8.04mph 24) 0.55m - 4:58(9:01/m) 125/136bpm 40cal 6.66/8.01mph Add a comment	-	2.1m, 18:19 Running - Warm Up Pre training Split Summary === 1) 1m - 8:55(8:55/m) 99/107bpm 76cal 6.73/12.38mph 2) 1m - 8:37(8:37/m) 107/116bpm 83cal 6.97/7.12mph 3) 0.1m - 48(8:13/m) 109/114bpm 7cal 7.3/8.01mph Add a comment 6.3m, 56:46 Running - Intervals 6x800m not full pace as did 22 miles on Sunday Pace - 7:30, 7:30, 7:29, 7:09, 7:07, 7:56 (stayed with backmarker son last one) Split Summary === 1) 1m - 10:19(10:19/m) 109/130bpm 107cal 5.82/7.43mph 2) 0.33m - 3:07(9:20/m) 115/122bpm 34cal 6.43/8.33mph 3) 0.49m - 3:43(7:30/m) 125/139bpm 44cal 7.99/9.06mph 4) 0.21m - 1:57(9:31/m) 126/137bpm 25cal 6.3/8.18mph 5) 0.51m - 3:51(7:30/m) 130/137bpm 51cal 7.99/8.04mph 6) 0.49m - 3:42(7:29/m) 105/133bpm 25cal 8.02/9mph 7) 0.14m - 1:25(9:56/m) 111/128bpm 11cal 6.04/8.7mph 8) 0.51m - 3:37(7:09/m) 140/144bpm 51cal 8.4/9.06mph 9) 0.16m - 2:18(14:27/m) 128/142bpm 29cal 4.15/8.66mph 10) 0.49m - 3:28(7:07/m) 138/144bpm 47cal 8.44/10.5mph 11) 0.03m - 2:26(1:26:50/m) 82/131bpm 7cal 0.69/8.83mph 12) 0.5m - 3:59(7:56/m) 108/124bpm 28cal 7.56/9mph 13) 0.07m - 6:14(1:27:37/m) 60/110bpm 11cal 0.68/7.64mph 14) 1m - 9:17(9:17/m) 106/126bpm 66cal 6.47/7.68mph 15) 0.35m - 3:25(9:41/m) 92/115bpm 14cal 6.2/19.14mph Add a comment	4.5m, 37:43 Running - General With Paul Rees around beach before Committee meeting. Very Windy! RIGHT Achilles (good one!) tweaked by Victoria Park. Walked back to beach. Split Summary === 1) 1m - 8:52(8:52/m) 102/146bpm 79cal 6.76/7.01mph 2) 1m - 8:54(8:54/m) 115/121bpm 100cal 6.75/7.16mph 3) 1m - 8:05(8:05/m) 111/121bpm 77cal 7.43/7.6mph 4) 1m - 8:02(8:02/m) 122/131bpm 95cal 7.48/7.72mph 5) 0.47m - 3:50(8:08/m) 127/134bpm 49cal 7.37/7.45mph Add a comment	-	-
Sat 7th Apr Apr 7	Sun 8th Apr Apr 8	Mon 9th Apr Apr 9	Tue 10th Apr Apr 10	Wed 11th Apr Apr 11	Thu 12th Apr Apr 12	Fri 13th Apr Apr 13
3.1m, 25:16 Running - Recovery Run Essex, 3 miles to test right Achilles (the good one!) Split Summary === 1) 1m - 8:51(8:51/m) 116/200bpm 93cal 6.78/7.83mph 2) 1m - 8:05(8:05/m) 117/125bpm 92cal 7.43/7.99mph 3) 1m - 7:50(7:50/m) 125/132bpm 99cal 7.67/13.17mph 4) 0.06m - 31(8:13/m) 131/133bpm 6cal 7.3/7.93mph Add a comment	8m, 45:00 Cycling - Exercise Bike Add a comment	18.1m, 2:28:54 Running - Long Run On my own - Monday run after visiting Essex at weekend Lots of niggles and had to stop 4/5 times to stretch Split Summary === 1) 1m - 9:09(9:09/m) 101/125bpm 80cal 6.56/7.37mph 2) 1m - 8:18(8:18/m) 107/115bpm 80cal 7.24/8.18mph 3) 1m - 8:08(8:08/m) 117/123bpm 92cal 7.37/8.14mph 4) 1m - 8:12(8:12/m) 121/125bpm 97cal 7.32/7.62mph 5) 1m - 8:03(8:03/m) 124/129bpm 100cal 7.46/8.08mph 6) 1m - 8:13(8:13/m) 125/132bpm 100cal 7.31/7.53mph 7) 1m - 7:54(7:54/m) 120/127bpm 81cal 7.59/7.89mph 8) 1m - 8:08(8:08/m) 127/131bpm 99cal 7.38/8.31mph 9) 1m - 8:10(8:10/m) 126/128bpm 97cal 7.34/7.72mph 10) 1m - 8:09(8:09/m) 127/131bpm 96cal 7.36/7.51mph 11) 1m - 8:08(8:08/m) 123/128bpm 77cal 7.38/7.93mph 12) 1m - 8:10(8:10/m) 127/130bpm 92cal 7.34/7.47mph 13) 1m - 8:10(8:10/m) 126/131bpm 84cal 7.35/7.85mph 14) 1m - 8:23(8:23/m) 123/138bpm 68cal 7.15/7.85mph 15) 1m - 8:18(8:18/m) 124/129bpm 66cal 7.23/7.49mph 16) 1m - 8:20(8:20/m) 127/131bpm 84cal 7.21/7.49mph 17) 1m - 8:19(8:19/m) 125/131bpm 71cal 7.22/7.62mph 18) 1m - 8:13(8:13/m) 126/133bpm 75cal 7.3/8.14mph 19) 0.07m - 29(7:30/m) 130/131bpm 5cal 7.99/7.93mph Add a comment	3.1m, 26:36 Running - General Split Summary === 1) 1m - 9:05(9:05/m) 115/194bpm 91cal 6.61/7.1mph 2) 1m - 8:41(8:41/m) 104/112bpm 74cal 6.91/7.58mph 3) 1m - 8:25(8:25/m) 113/121bpm 87cal 7.12/7.49mph 4) 0.05m - 25(7:46/m) 115/118bpm 4cal 7.73/7.31mph Add a comment	0m, Cross-Training - Golf Add a comment 6m, 36:00 Cycling - Exercise Bike Add a comment	10m, 1:17:59 Running - Progressive On my own around Baglan Industrial Estate Split Summary === 1) 1m - 8:49(8:49/m) 97/107bpm 74cal 6.81/7.01mph 2) 1m - 8:10(8:10/m) 107/119bpm 79cal 7.34/7.7mph 3) 1m - 7:53(7:53/m) 119/125bpm 94cal 7.61/7.85mph 4) 1m - 7:49(7:49/m) 123/128bpm 97cal 7.67/8.25mph 5) 1m - 7:44(7:44/m) 128/134bpm 101cal 7.76/8.06mph 6) 1m - 7:33(7:33/m) 132/136bpm 102cal 7.95/8.18mph 7) 1m - 7:39(7:39/m) 133/136bpm 104cal 7.84/8.14mph 8) 1m - 7:32(7:32/m) 134/136bpm 102cal 7.97/8.12mph 9) 1m - 7:29(7:29/m) 137/141bpm 104cal 8.02/8.14mph 10) 1m - 7:13(7:13/m) 139/144bpm 102cal 8.31/8.6mph 11) 0.02m - 7(6:07/m) 144/145bpm 1cal 9.82/8.5mph Add a comment	5m, 44:04 Running - General Split Summary === 1) 1m - 9:15(9:15/m) 97/122bpm 75cal 6.49/7.2mph 2) 1m - 8:55(8:55/m) 99/102bpm 71cal 6.72/6.91mph 3) 1m - 8:40(8:40/m) 102/109bpm 70cal 6.92/7.16mph 4) 1m - 8:36(8:36/m) 108/113bpm 78cal 6.98/7.49mph 5) 1m - 8:24(8:24/m) 112/116bpm 81cal 7.14/8.37mph 6) 0.03m - 14(8:25/m) 111/112bpm 2cal 7.13/7.26mph Add a comment
Sat 14th Apr Apr 14	Sun 15th Apr Apr 15	Mon 16th Apr Apr 16	Tue 17th Apr Apr 17	Wed 18th Apr Apr 18	Thu 19th Apr Apr 19	Fri 20th Apr Apr 20
0m, Cross-Training - Golf 34pts off yellow boxes Add a comment	16m, 2:08:54 Running - Long Run Split Summary === 1) 1m - 8:37(8:37/m) 103/114bpm 82cal 6.97/9.91mph 2) 1m - 8:24(8:24/m) 112/145bpm 88cal 7.15/7.64mph 3) 1m - 8:07(8:07/m) 116/126bpm 91cal 7.4/7.72mph 4) 1m - 7:46(7:46/m) 119/127bpm 90cal 7.72/8.47mph 5) 1m - 7:52(7:52/m) 120/131bpm 88cal 7.62/7.83mph 6) 1m - 7:56(7:56/m) 125/128bpm 99cal 7.56/7.76mph 7) 1m - 8:05(8:05/m) 128/132bpm 103cal 7.43/7.6mph 8) 1m - 8:03(8:03/m) 124/131bpm 89cal 7.45/9.41mph 9) 0.12m - 1:03(8:27/m) 125/127bpm 12cal 7.1/7.74mph 10) 1m - 8:06(8:06/m) 127/131bpm 98cal 7.41/7.89mph 11) 1m - 7:54(7:54/m) 127/131bpm 94cal 7.6/7.76mph 12) 1m - 8:00(8:00/m) 126/132bpm 91cal 7.5/10.29mph 13) 1m - 7:56(7:56/m) 128/132bpm 95cal 7.57/7.85mph 14) 1m - 8:10(8:10/m) 130/133bpm 100cal 7.35/8.12mph 15) 1m - 8:06(8:06/m) 131/137bpm 96cal 7.41/9.06mph 16) 1m - 7:51(7:51/m) 129/136bpm 85cal 7.65/8.22mph 17) 0.9m - 6:59(7:44/m) 133/140bpm 84cal 7.76/8.35mph Add a comment	-	4.1m, 34:21 Running - General Pre training run Split Summary === 1) 1m - 8:46(8:46/m) 164/190bpm 151cal 6.85/7.83mph 2) 1m - 8:27(8:27/m) 185/197bpm 156cal 7.1/7.41mph 3) 1m - 8:12(8:12/m) 171/195bpm 135cal 7.31/9.89mph 4) 1m - 7:51(7:51/m) 130/145bpm 94cal 7.64/7.87mph 5) 0.14m - 1:05(7:43/m) 128/132bpm 12cal 7.78/7.85mph Add a comment 7.1m, 59:26 Running - Intervals Warm up 4x1300m with 500m recovery. First two stayed with Paul Jelley with dodgy quad before he stopped. 7:35, 7:45, 7:29, 6:47 Split Summary === 1) 1m - 9:16(9:16/m) 106/130bpm 93cal 6.47/8.06mph 2) 0.61m - 5:20(8:49/m) 122/135bpm 65cal 6.81/12.04mph 3) 0.81m - 6:09(7:35/m) 140/202bpm 76cal 7.91/9.06mph 4) 0.29m - 2:49(9:35/m) 179/187bpm 51cal 6.26/9.54mph 5) 0.81m - 6:18(7:45/m) 184/191bpm 116cal 7.74/9.14mph 6) 0.26m - 2:00(7:43/m) 181/190bpm 37cal 7.77/8.81mph 7) 0.81m - 6:05(7:29/m) 192/213bpm 112cal 8.02/8.77mph 8) 0.3m - 3:05(10:09/m) 181/189bpm 57cal 5.91/7.99mph 9) 0.82m - 5:34(6:47/m) 193/198bpm 102cal 8.85/18.1mph 10) 1m - 9:12(9:12/m) 130/194bpm 90cal 6.52/9.52mph 11) 0.41m - 3:38(8:47/m) 98/114bpm 6cal 6.83/7.24mph Add a comment 0.3km, 7:00 Swimming - Pool Add a comment	0m, Cross-Training - Golf With Phil Conway for Seniors against Carmarthen (Ray & Ken) Won 5&3 20 front 9 22 back 9 42pts approx. Add a comment	4m, 31:53 Running - Progressive Warm up run before training Split Summary === 1) 1m - 8:33(8:33/m) 101/137bpm 78cal 7.01/7.6mph 2) 1m - 7:58(7:58/m) 117/125bpm 94cal 7.53/8.43mph 3) 1m - 7:52(7:52/m) 124/128bpm 101cal 7.63/7.87mph 4) 1m - 7:25(7:25/m) 128/138bpm 96cal 8.09/8.58mph 5) 0.01m - 5(6:57/m) 138/138bpm 1cal 8.63/8.64mph Add a comment 5.4m, 41:00 Running - Tempo Split Summary === 1) 0.2m - 2:21(11:41/m) 98/111bpm 21cal 5.13/7.24mph 2) 1m - 7:33(7:33/m) 129/141bpm 103cal 7.95/8.85mph 3) 1m - 7:21(7:21/m) 139/143bpm 107cal 8.17/8.6mph 4) 0.61m - 4:30(7:23/m) 143/146bpm 67cal 8.12/8.58mph 5) 1m - 7:34(7:34/m) 141/151bpm 112cal 7.93/8.33mph 6) 1m - 7:30(7:30/m) 140/143bpm 109cal 8.01/8.29mph 7) 0.6m - 4:10(6:57/m) 146/149bpm 63cal 8.63/8.83mph 8) 0m - 1(3:05/m) 149/149bpm 19.41/8.79mph 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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