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Sweetie F45

About

Race Times

All Races

Mileage

Training

Blog

FERC, ATAC

Races
134
Miles
5987
Miles
298
Miles
7598
WAVA
58.80%
400m
1:35
Mile
7:37
5k
25:23
5M
44:40
10k
54:25
10M
1:52:22
Half
2:07:49
Mara
4:56:09
40k
1:24:44
56M
3:20:14
112M
400m
750m
1500m
31:33
2.4M
5km
1:58:03

Planned Races
29th Mar 20	Cardiff Bay Run
19th Apr 20	Amman valley sprint triathlon
8th May 20	Sospan charity swim
10th May 20	Llanelli Sprint Triathlon
14th May 20	Swansea Bay Summer 5k series
7th Jun 20	Cotswold 113 Middle Distance Triathlon
3rd Jul 20	The Wales Swim
4th Jul 20	The Wales Sportive (112 miles)
9th Jul 20	Swansea Bay Summer 5k series
26th Jul 20	Outlaw
6th Sep 20	Ironman Wales
12th Sep 20	Llangorse swim
4th Oct 20	Cardiff Half Marathon
Under Consideration
11th Aug 20	Rose Inn Series Race 4

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Groups

This user is a member of 700 Miles in 2017, 700 miles in 2018, 700 miles in 2019, Conquercise Game, Fetch 15th Anniversary Shirts & Vests, Fetch App, Fetch Social Runs, FetchPoint Game, New Fetch Game, Project Joker, Swimmers, Swimming Hat of Awesomeness, UTMOST

2020 Targets

BIKE
2000
RUN
700
SWIM
100
WALK
50

Set your targets for 2020

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Dist	Races	PB	WB	2004	2005	2006	2007	2013	2014	2015	2016	2017	2018	2019	2020
400m	1	1:35 6:22/mi	58.25									1:35 58.25
1mi	4	7:37 7:37/mi	58.80			7:37 55.17	7:50 53.91					7:58 58.80	8:19 57.01
2mi	2	16:10 8:05/mi	55.32		16:10 55.32	16:35 54.07
3mi	2	24:35 8:12/mi	56.73		24:35 56.73	25:45 54.28
5km	47	25:23 8:10/mi	56.88	36:58 40.08	25:23 56.88	26:25 54.78	27:20 53.29	30:50 49.91	29:13 52.67	28:59 53.87	28:14 55.46	28:34 55.10	29:19 54.17	29:06 55.09	30:35 52.95
4mi	3	34:51 8:43/mi	53.64		34:51 53.36	35:37 52.33								38:52 53.64
8km	1	42:12 8:29/mi	56.31		42:12 56.31
5mi	7	44:40 8:56/mi	53.84		45:10 52.83	47:32 50.43	44:40 53.84	51:48 48.32	50:46 49.62				49:25 53.10	49:57 53.07
10km	19	54:25 8:45/mi	55.36	1:02:15 48.85	56:05 53.48	54:25 55.36	58:15 51.88		1:01:48 51.04	1:00:12 53.16	59:00 54.24	58:25 55.23		1:02:00 53.53
8mi	4	1:14:36 9:20/mi	55.59				1:14:36 52.53					1:15:16 55.59		1:22:28 51.67	1:21:43 52.68
15km	2	1:31:33 9:49/mi	53.67								1:33:35 52.08	1:31:33 53.67
10mi	2	1:52:22 11:14/mi	48.38											1:52:22 48.38
13.1mi	12	2:07:49 9:45/mi	53.60	2:27:11 44.84	2:11:00 50.53	2:07:49 51.95	2:09:07 51.62				2:11:58 52.63	2:10:38 53.60	2:19:49 51.00	2:21:32 50.90
26.2mi	7	4:56:09 11:18/mi	50.39			5:10:30 45.18	5:17:17 44.22					4:56:09 50.39		5:39:58 44.98

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	9.2	6.4	0	0	0	0	0	0	0	0	0	0	15.6
2020	48	33	0	0	0	0	0	0	0	0	0	0	81
2020	59	70	0	0	0	0	0	0	0	0	0	0	129
2019	4	9	8.1	6.7	8.2	10.4	9.8	3.5	6.5	4	2.5	4.6	77.2
2019	48	50	25	41	60	69	68	59	79	95	67	62	724
2019	109	106	123	233	262	285	160	23	4	30	20	45	1400
2018	6.1	6.1	7.1	9.1	10	10.3	8.2	9.3	4.1	5	4.2	2.4	81.9
2018	6	22	32	34	55	24	48	60	45	57	53	53	488
2018	181	180	256	302	335	348	314	284	91	48	70	76	2486
2017	4.2	4.9	6	6.7	9.6	9.2	7	7.2	5.2	4.5	5.9	6.6	76.9
2017	56	78	93	87	65	51	19	52	50	50	38	49	688
2017	125	141	134	101	225	172	335	206	162	125	104	172	2000
2016	0.5	3.1	3	4.3	1.8	1.4	1.9	6	5.1	4.5	3.2	4.1	38.7
2016	80	66	86	64	39	9	3	17	34	40	37	51	524
2016	6	14	4	24	40	59	74	58	61	77	161	173	749
2015	26	21	32	24	38	38	44	26	51	57	49	57	466
2015	33	2	7	0	0	0	0	0	0	0	0	0	42
2014	37	42	47	51	39	45	31	39	11	10	13	22	387
2014	104	92	49	14	7	0	14	0	13	20	0	0	312
2013	12	11	11	14	21	39	35	23	2	16	22	23	228
2013	0	5	7	0	20	11	4	18	75	34	26	24	223
2012	0	5	11	10	7	4	3	0	0	5	1	1	48
2010	14	0	4	3	2	0	0	0	0	0	0	0	23
2009	26	16	1	0	15	11	22	18	8	1	8	2	127
2009	10	0	0	0	0	0	0	0	0	9	22	2	43
2008	0.9	0.8	0	0	0	0	0	0	0	0	0	0	1.7
2008	53	10	13	7	17	4	7	19	1	14	10	21	175
2008	37	33	0	0	14	0	0	0	0	0	0	7	90
2007	0	0	0	0	0	0	0	0	0.4	4.3	0	0	4.6
2007	105	100	49	7	29	45	56	68	73	65	53	80	732
2007	0	0	30	13	7	8	0	13	6	8	0	0	86
2006	0	0	0	0	0	0	0	0	1	0.3	0	0	1.3
2006	82	94	44	83	52	52	80	82	50	81	53	83	836
2006	0	0	0	0	0	0	0	22	0	17	0	0	39
2005	23	31	30	50	55	44	56	62	60	16	2	31	460

Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3
4mi, 43:30 Running - Intervals 5 x 800m Split Summary === 1) 1km - 6:28(6:28/km) 136/145bpm 63cal 9.28/9.84kmph 2) 1km - 7:11(7:11/km) 139/148bpm 71cal 8.35/9.84kmph 3) 1km - 6:46(6:46/km) 148/157bpm 71cal 8.87/9.61kmph 4) 1km - 6:24(6:24/km) 142/149bpm 62cal 9.37/9.67kmph 5) 1km - 6:25(6:25/km) 139/148bpm 55cal 9.36/9.61kmph 6) 1km - 6:27(6:27/km) 144/150bpm 63cal 9.3/9.47kmph 7) 0.6km - 3:49(6:22/km) 145/150bpm 37cal 9.43/9.57kmph Add a comment	1mi, 50:59 Swimming - General Split Summary === 1) 0.4km - 8:58(22:24/km) 80cal 24/rpm 2.68/3.06kmph 2) 0km - 2:30(/km) 3) 0.1km - 2:01(20:15/km) 20cal 26/rpm 2.96/3.12kmph 4) 0km - 16(/km) 5) 0.05km - 59(19:42/km) 11cal 25/rpm 3.05/3.44kmph 6) 0km - 2:06(/km) 7) 0.1km - 1:58(19:37/km) 21cal 25/rpm 3.06/3.34kmph 8) 0km - 20(/km) 9) 0.1km - 2:02(20:20/km) 20cal 25/rpm 2.95/3.14kmph 10) 0km - 15(/km) 11) 0.1km - 2:06(21:01/km) 20cal 24/rpm 2.85/3.03kmph 12) 0km - 18(/km) 13) 0.1km - 2:07(21:07/km) 20cal 24/rpm 2.84/2.97kmph 14) 0km - 17(/km) 15) 0.1km - 2:07(21:15/km) 20cal 24/rpm 2.83/3.08kmph 16) 0km - 3:47(/km) 17) 0.1km - 2:08(21:17/km) 20cal 24/rpm 2.82/2.98kmph 18) 0km - 4:19(/km) 19) 0.28km - 6:16(22:48/km) 62cal 22/rpm 2.63/4.13kmph 20) 0km - 59(/km) 21) 0.1km - 2:02(20:17/km) 21cal 25/rpm 2.96/3.32kmph 22) 0km - 3:08(/km) Add a comment 12.2mi, 1:00:01 Cycling - Turbo Trainer Really struggled to keep up the pace on sprints today - legs still tired from Sunday's race. Split Summary === 1) 5km - 15:21(3:04/km) 104/121bpm 84cal 80/89rpm 19.56/27.18kmph 2) 5km - 15:48(3:10/km) 107/129bpm 78cal 78/104rpm 18.99/40.21kmph 3) 5km - 14:56(2:59/km) 111/135bpm 76cal 75/102rpm 20.08/42.66kmph 4) 4.57km - 13:56(3:03/km) 113/135bpm 70cal 73/98rpm 19.68/41.32kmph Add a comment	4.2mi, 51:02 Running - General Split Summary === 1) 1km - 7:02(7:02/km) 133/146bpm 69cal 8.53/10.01kmph 2) 1km - 6:38(6:38/km) 140/152bpm 68cal 9.05/10.08kmph 3) 1km - 7:42(7:42/km) 138/155bpm 69cal 7.8/9.91kmph 4) 1km - 8:20(8:20/km) 137/148bpm 77cal 7.2/8.46kmph 5) 1km - 7:35(7:35/km) 142/158bpm 71cal 7.92/9.41kmph 6) 1km - 8:42(8:42/km) 148/159bpm 87cal 6.89/9.1kmph 7) 0.71km - 5:04(7:11/km) 141/156bpm 47cal 8.36/9.17kmph Add a comment	0.7mi, 44:46 Swimming - Drills Split Summary === 1) 0.2km - 4:28(22:21/km) 40cal 23/rpm 2.69/2.99kmph 2) 0km - 28(/km) 3) 0.1km - 5:43(/km) 4 x 25m tombstone kicks 4) 0km - 29(/km) 5) 0.1km - 1:56(19:23/km) 21cal 25/rpm 3.1/3.37kmph @80% 6) 0km - 44(/km) 7) 0.1km - 2:00(19:57/km) 20cal 25/rpm 3.01/3.2kmph @ 80% 8) 0.1km - 7:53(/km) 100m with only 6 strokes per length 9) 0.1km - 3:35(/km) 100m with only 6 strokes per length 10) 0km - 49(/km) 11) 0.1km - 3:17(/km) 100m with only 6 strokes per length 12) 0km - 1:40(/km) 13) 0.05km - 1:02(20:38/km) 10cal 22/rpm 2.91/2.92kmph sighting drill 14) 0km - 19(/km) 15) 0.05km - 1:05(21:47/km) 10cal 22/rpm 2.75/3.15kmph sighting drill 16) 0km - 1:23(/km) 17) 0.05km - 1:01(20:23/km) 11cal 23/rpm 2.94/3.54kmph sighting drill 18) 0km - 2:10(/km) 19) 0.1km - 2:23(23:48/km) 20cal 21/rpm 2.52/2.8kmph breathing every 8 strokes 20) 0km - 45(/km) 21) 0.05km - 1:10(23:12/km) 10cal 21/rpm 2.58/2.7kmph breathing every 8 strokes 22) 0km - 26(/km) Add a comment	3.1mi, 30:35 Running - parkrun Split Summary === 1) 1km - 6:01(6:01/km) 146/158bpm 64cal 9.97/10.98kmph 2) 1km - 6:03(6:03/km) 154/157bpm 68cal 9.91/10.78kmph 3) 1km - 6:12(6:12/km) 159/165bpm 72cal 9.68/10.75kmph 4) 1km - 6:10(6:10/km) 167/172bpm 75cal 9.72/10.31kmph 5) 1km - 6:01(6:01/km) 166/174bpm 73cal 9.97/11.52kmph 6) 0.03km - 8(4:23/km) 158/159bpm 1cal 13.68/11.92kmph Add a comment	1.1mi, 47:51 Swimming - General Split Summary === 1) 0.13km - 2:34(20:33/km) 26cal 25/rpm 2.92/3.24kmph 2) 0km - 18(/km) 3) 0.15km - 3:00(19:59/km) 30cal 25/rpm 3/3.15kmph 4) 0km - 49(/km) 5) 0km - 1:44(/km) 6) 0km - 48(/km) 7) 0km - 1:49(/km) 8) 0km - 50(/km) 9) 0.1km - 1:44(17:23/km) 23cal 29/rpm 3.45/3.81kmph 10) 0km - 27(/km) 11) 0.2km - 3:53(19:27/km) 41cal 26/rpm 3.09/3.31kmph 12) 0km - 27(/km) 13) 0.3km - 5:56(19:45/km) 61cal 26/rpm 3.04/3.44kmph 14) 0km - 48(/km) 15) 0.3km - 6:00(19:59/km) 61cal 26/rpm 3/3.33kmph 16) 0km - 37(/km) 17) 0.2km - 3:57(19:47/km) 42cal 25/rpm 3.03/3.37kmph 18) 0km - 43(/km) 19) 0.1km - 1:58(19:38/km) 20cal 24/rpm 3.06/3.15kmph 20) 0km - 1:37(/km) 21) 0.2km - 4:14(21:09/km) 41cal 23/rpm 2.84/3.23kmph 22) 0km - 59(/km) 23) 0.1km - 2:08(21:23/km) 20cal 22/rpm 2.8/3.14kmph Add a comment	-
Tue 4th Feb Feb 4	Wed 5th Feb Feb 5	Thu 6th Feb Feb 6	Fri 7th Feb Feb 7	Sat 8th Feb Feb 8	Sun 9th Feb Feb 9	Mon 10th Feb Feb 10
-	5.5mi, 1:05:45 Running - General Split Summary === 1) 1km - 6:56(6:56/km) 137/150bpm 71cal 8.66/10.58kmph 2) 1km - 6:46(6:46/km) 149/158bpm 63cal 8.87/10.25kmph 3) 1km - 7:24(7:24/km) 157/163bpm 78cal 8.1/8.5kmph 4) 1km - 6:59(6:59/km) 158/162bpm 74cal 8.59/9.61kmph 5) 1km - 7:42(7:42/km) 162/173bpm 83cal 7.79/8.94kmph 6) 1km - 8:04(8:04/km) 162/167bpm 88cal 7.44/8.53kmph 7) 1km - 7:56(7:56/km) 164/166bpm 81cal 7.56/8.83kmph 8) 1km - 8:30(8:30/km) 164/173bpm 93cal 7.06/8.63kmph 9) 0.78km - 5:29(7:03/km) 166/169bpm 59cal 8.52/9.54kmph 5th Feb 2020, 4:10pm EvilPixie wrote: Looking good - nice consistent training :-) Add a comment	1.1mi, 41:53 Cross-Training - Walking Feeding the sheep rather than an actual walk but bagged a couple more squares on WSW! Split Summary === 1) 1km - 27:58(27:58/km) 95/116bpm 117cal 22/74rpm 2.15/5kmph 2) 0.75km - 13:56(18:27/km) 104/137bpm 68cal 37/77rpm 3.25/5.54kmph Add a comment	1mi, 47:10 Swimming - General Split Summary === 1) 0.05km - 1:06(21:51/km) 10cal 23/rpm 2.75/2.92kmph 2) 0km - 11(/km) 3) 0.05km - 1:06(21:53/km) 10cal 23/rpm 2.74/3.05kmph 4) 0km - 35(/km) 5) 0.1km - 2:09(21:33/km) 20cal 23/rpm 2.78/3.17kmph 6) 0km - 1:17(/km) 7) 0.1km - 2:14(22:20/km) 20cal 24/rpm 2.69/2.78kmph 8) 0km - 39(/km) 9) 0.1km - 2:15(22:35/km) 20cal 23/rpm 2.66/2.8kmph 10) 0km - 29(/km) 11) 0.15km - 3:03(20:21/km) 31cal 25/rpm 2.95/3.57kmph 12) 0km - 55(/km) 13) 0.15km - 3:12(21:18/km) 31cal 24/rpm 2.82/3.31kmph 14) 0km - 37(/km) 15) 0.1km - 2:13(22:11/km) 22cal 27/rpm 2.7/3.09kmph 16) 0km - 23(/km) 17) 0.1km - 2:12(22:03/km) 23cal 26/rpm 2.72/3.06kmph 18) 0km - 32(/km) 19) 0.1km - 2:15(22:27/km) 22cal 27/rpm 2.67/2.81kmph 20) 0km - 1:03(/km) 21) 0.15km - 3:06(20:37/km) 30cal 26/rpm 2.91/3.21kmph 22) 0km - 2:09(/km) 23) 0.1km - 2:10(21:37/km) 23cal 28/rpm 2.78/3.54kmph 24) 0km - 44(/km) 25) 0.1km - 2:12(21:59/km) 23cal 28/rpm 2.73/3.73kmph 26) 0km - 1:10(/km) 27) 0.15km - 3:10(21:09/km) 31cal 25/rpm 2.84/3.27kmph 28) 0km - 40(/km) 29) 0.15km - 3:22(22:29/km) 30cal 23/rpm 2.67/2.93kmph Add a comment 12.9mi, 1:00:02 Cycling - Turbo Trainer Split Summary === 1) 5km - 15:08(3:02/km) 103/122bpm 79cal 72/81rpm 19.83/29.93kmph 2) 5km - 13:38(2:44/km) 114/122bpm 81cal 77/86rpm 21.99/26.7kmph 3) 5km - 14:02(2:48/km) 119/134bpm 88cal 77/84rpm 21.39/26.27kmph 4) 5km - 14:03(2:49/km) 123/133bpm 91cal 77/83rpm 21.36/25.66kmph 5) 0.82km - 3:11(3:53/km) 111/127bpm 11cal 72/81rpm 15.45/24.29kmph Add a comment	0mi, 24:06 Cross-Training - Weights Add a comment 12.9mi, 1:00:01 Cycling - Turbo Trainer 2 x 15 mins @ 85% FTP Split Summary === 1) 5km - 15:30(3:06/km) 105/124bpm 83cal 73/80rpm 19.36/26.81kmph 2) 5km - 13:59(2:48/km) 113/125bpm 81cal 77/83rpm 21.47/26.64kmph 3) 5km - 14:45(2:57/km) 118/131bpm 87cal 77/84rpm 20.34/25.66kmph 4) 5km - 12:56(2:35/km) 129/136bpm 98cal 78/83rpm 23.2/25.83kmph 5) 0.69km - 2:52(4:10/km) 110/118bpm 9cal 72/75rpm 14.38/15.79kmph Add a comment 3.8mi, 45:55 Running - General Split Summary === 1) 1km - 7:04(7:04/km) 130/139bpm 69cal 8.5/9.61kmph 2) 1km - 6:54(6:54/km) 130/142bpm 67cal 8.7/9.64kmph 3) 1km - 7:44(7:44/km) 133/156bpm 73cal 7.75/9.07kmph 4) 1km - 8:18(8:18/km) 143/153bpm 80cal 7.23/8.16kmph 5) 1km - 7:38(7:38/km) 142/155bpm 75cal 7.87/9.61kmph 6) 1km - 7:17(7:17/km) 143/159bpm 73cal 8.23/8.9kmph 7) 0.14km - 1:01(7:13/km) 140/143bpm 9cal 8.31/8.5kmph Add a comment	-	0mi, 22:00 Cross-Training - Weights Add a comment
Tue 11th Feb Feb 11	Wed 12th Feb Feb 12	Thu 13th Feb Feb 13	Fri 14th Feb Feb 14	Sat 15th Feb Feb 15	Sun 16th Feb Feb 16	Mon 17th Feb Feb 17
-	1.2mi, 48:34 Swimming - General Split Summary === 1) 0.4km - 8:58(22:24/km) 80cal 23/rpm 2.68/2.98kmph 2) 0km - 38(/km) 3) 0.4km - 8:17(20:42/km) 80cal 25/rpm 2.9/3.18kmph 4) 0km - 41(/km) 5) 0.2km - 4:20(21:41/km) 40cal 24/rpm 2.77/2.96kmph 6) 0km - 36(/km) 7) 0.2km - 4:21(21:47/km) 40cal 24/rpm 2.75/2.99kmph 8) 0km - 37(/km) 9) 0.2km - 4:27(22:13/km) 40cal 24/rpm 2.7/2.87kmph 10) 0km - 33(/km) 11) 0.2km - 4:26(22:09/km) 40cal 24/rpm 2.71/2.9kmph 12) 0km - 21(/km) 13) 0.1km - 2:11(21:50/km) 20cal 24/rpm 2.75/2.88kmph 14) 0km - 28(/km) 15) 0.1km - 2:12(22:04/km) 20cal 24/rpm 2.72/3.05kmph 16) 0km - 21(/km) 17) 0.1km - 2:11(21:55/km) 20cal 23/rpm 2.74/3.13kmph 18) 0km - 23(/km) 19) 0.1km - 2:12(22:01/km) 20cal 23/rpm 2.73/3.01kmph 20) 0km - 21(/km) 13th Feb 2020, 10:25am EvilPixie wrote: Great swimming! Add a comment 0mi, 16:02 Cross-Training - Weights Add a comment 6.1mi, 1:15:23 Running - General Split Summary === 1) 1km - 6:58(6:58/km) 130/157bpm 65cal 8.6/10.11kmph 2) 1km - 7:02(7:02/km) 141/155bpm 60cal 8.52/9.71kmph 3) 1km - 7:27(7:27/km) 152/158bpm 76cal 8.06/8.8kmph 4) 1km - 7:15(7:15/km) 152/161bpm 70cal 8.28/8.87kmph 5) 1km - 7:38(7:38/km) 147/155bpm 73cal 7.86/8.9kmph 6) 1km - 8:12(8:12/km) 149/157bpm 80cal 7.32/8.26kmph 7) 1km - 8:10(8:10/km) 149/156bpm 76cal 7.34/8.33kmph 8) 1km - 7:39(7:39/km) 141/157bpm 66cal 7.84/8.9kmph 9) 1km - 8:28(8:28/km) 150/159bpm 83cal 7.08/8.26kmph 10) 0.88km - 6:33(7:28/km) 152/161bpm 61cal 8.03/8.73kmph Add a comment	13.2mi, 1:00:00 Cycling - Turbo Trainer Split Summary === 1) 5km - 15:10(3:02/km) 100/128bpm 73cal 74/87rpm 19.78/32.99kmph 2) 5km - 13:32(2:42/km) 109/129bpm 72cal 74/89rpm 22.18/34.33kmph 3) 5km - 13:35(2:43/km) 119/140bpm 87cal 74/89rpm 22.08/32.99kmph 4) 5km - 13:50(2:46/km) 120/141bpm 82cal 73/89rpm 21.68/33.15kmph 5) 1.31km - 3:52(2:58/km) 119/140bpm 20cal 71/86rpm 20.26/32.04kmph Add a comment	1mi, 47:09 Swimming - General Split Summary === 1) 0.15km - 3:21(22:19/km) 30cal 22/rpm 2.69/2.97kmph 2) 0km - 3(/km) 3) 0km - 28(/km) 4) 0.05km - 56(18:38/km) 11cal 24/rpm 3.22/3.87kmph 5) 0km - 29(/km) 6) 0.05km - 58(19:27/km) 11cal 25/rpm 3.09/3.5kmph 7) 0km - 2:11(/km) 8) 0.1km - 2:10(21:38/km) 20cal 25/rpm 2.77/3.05kmph 9) 0km - 45(/km) 10) 0.1km - 2:20(23:17/km) 20cal 25/rpm 2.58/2.8kmph 11) 0km - 38(/km) 12) 0.1km - 2:08(21:20/km) 20cal 23/rpm 2.82/3.01kmph 13) 0km - 28(/km) 14) 0.1km - 2:07(21:14/km) 20cal 25/rpm 2.83/2.98kmph 15) 0km - 46(/km) 16) 0.08km - 1:36(21:16/km) 15cal 23/rpm 2.82/3.05kmph 17) 0km - 19(/km) 18) 0.08km - 1:35(21:02/km) 15cal 24/rpm 2.85/3.15kmph 19) 0km - 19(/km) 20) 0.08km - 1:33(20:41/km) 15cal 24/rpm 2.9/3.1kmph 21) 0km - 21(/km) 22) 0.08km - 1:32(20:25/km) 15cal 25/rpm 2.94/3.19kmph 23) 0km - 1:13(/km) 24) 0.05km - 3:10(1:03:16/km) 10cal 23/rpm 2.76/3.12kmph 25) 0km - 37(/km) 26) 0.05km - 3:07(1:02:28/km) 10cal 27/rpm 2.8/2.82kmph 27) 0km - 43(/km) 28) 0.2km - 3:56(19:38/km) 42cal 27/rpm 3.06/3.33kmph 29) 0km - 1:24(/km) 30) 0.1km - 2:59(29:50/km) 24cal 18/rpm 2.01/2.22kmph 31) 0km - 41(/km) 32) 0.1km - 2:15(22:33/km) 20cal 23/rpm 2.66/3kmph Add a comment 0mi, 13:40 Cross-Training - Weights Add a comment 17.7mi, 1:20:02 Cycling - Turbo Trainer Split Summary === 1) 5km - 15:22(3:04/km) 110/120bpm 89cal 73/83rpm 19.53/23.48kmph 2) 5km - 13:33(2:43/km) 118/126bpm 86cal 79/86rpm 22.14/24.59kmph 3) 5km - 13:04(2:37/km) 123/132bpm 86cal 79/86rpm 22.95/24.82kmph 4) 5km - 13:27(2:41/km) 129/138bpm 99cal 79/87rpm 22.31/25.73kmph 5) 5km - 13:48(2:46/km) 131/140bpm 98cal 77/87rpm 21.74/25.06kmph 6) 3.51km - 10:48(3:05/km) 127/138bpm 62cal 73/83rpm 19.48/24.42kmph Add a comment 3.8mi, 44:33 Running - General Split Summary === 1) 1km - 7:06(7:06/km) 138/146bpm 69cal 8.45/9.87kmph 2) 1km - 6:46(6:46/km) 150/159bpm 64cal 8.87/10.21kmph 3) 1km - 7:18(7:18/km) 156/165bpm 73cal 8.22/9.51kmph 4) 1km - 8:05(8:05/km) 155/163bpm 86cal 7.43/9kmph 5) 1km - 7:37(7:37/km) 151/160bpm 76cal 7.88/9.91kmph 6) 1km - 7:05(7:05/km) 154/162bpm 74cal 8.47/9.47kmph 7) 0.1km - 36(6:18/km) 154/158bpm 5cal 9.52/9.14kmph Add a comment	-	1mi, 2:00:00 Swimming - Drills Swim smooth clinic 17th Feb 2020, 10:46am EvilPixie wrote: 2 hours of drills? OMG impressive! 17th Feb 2020, 10:46am EvilPixie wrote: how do you find swim smooth? I try to use TI 17th Feb 2020, 10:56am Sweetie wrote: When I learned to swim it was based on TI but I found it lead to a bit of an over-glide in my stroke. Just really starting down the swim smooth route but got really valuable feedback from clinic. Now to put it into practice! 17th Feb 2020, 10:57am EvilPixie wrote: excellent! Keep up the good work - Outlaw will be easy :-) Add a comment	-
Tue 18th Feb Feb 18	Wed 19th Feb Feb 19	Thu 20th Feb Feb 20	Fri 21st Feb Feb 21	Sat 22nd Feb Feb 22	Sun 23rd Feb Feb 23	Mon 24th Feb Feb 24
0mi, 20:17 Cross-Training - Weights Add a comment	1.1mi, 47:05 Swimming - General Split Summary === 1) 0.25km - 5:32(22:08/km) 50cal 23/rpm 2.71/3.11kmph 2) 0km - 38(/km) 3) 0.2km - 4:27(22:17/km) 40cal 22/rpm 2.69/2.92kmph 4) 0km - 19(/km) 5) 0.1km - 2:12(21:55/km) 20cal 22/rpm 2.74/2.93kmph 6) 0km - 11(/km) 7) 0.1km - 2:16(22:39/km) 20cal 22/rpm 2.65/3.17kmph 8) 0km - 33(/km) 9) 0.1km - 2:09(21:29/km) 20cal 23/rpm 2.79/3.04kmph 10) 0km - 35(/km) 11) 0.1km - 2:12(21:57/km) 20cal 23/rpm 2.73/2.86kmph 12) 0km - 27(/km) 13) 0.1km - 2:24(24:03/km) 20cal 22/rpm 2.49/2.59kmph 14) 0km - 8(/km) 15) 0.1km - 2:18(23:04/km) 20cal 22/rpm 2.6/2.93kmph 16) 0km - 28(/km) 17) 0.05km - 59(19:31/km) 11cal 25/rpm 3.07/3.23kmph 18) 0km - 35(/km) 19) 0.1km - 2:06(21:04/km) 21cal 24/rpm 2.85/3.46kmph 20) 0km - 28(/km) 21) 0.1km - 2:13(22:11/km) 20cal 23/rpm 2.7/3.01kmph 22) 0km - 1:06(/km) 23) 0.2km - 4:35(22:55/km) 40cal 22/rpm 2.62/2.82kmph 24) 0km - 3:17(/km) 25) 0.2km - 4:46(23:48/km) 40cal 22/rpm 2.52/2.8kmph 26) 0km - 12(/km) Add a comment 8.1mi, 1:40:01 Running - General Split Summary === 1) 1km - 7:13(7:13/km) 140/155bpm 72cal 8.32/9.27kmph 2) 1km - 7:28(7:28/km) 153/164bpm 75cal 8.03/9.14kmph 3) 1km - 7:14(7:14/km) 163/170bpm 71cal 8.29/9.1kmph 4) 1km - 7:46(7:46/km) 161/172bpm 78cal 7.73/8.46kmph 5) 1km - 7:41(7:41/km) 159/169bpm 81cal 7.8/8.4kmph 6) 1km - 7:31(7:31/km) 146/161bpm 63cal 7.99/8.73kmph 7) 1km - 8:22(8:22/km) 144/158bpm 72cal 7.17/8.8kmph 8) 1km - 8:23(8:23/km) 155/160bpm 86cal 7.16/8.53kmph 9) 1km - 7:31(7:31/km) 147/159bpm 69cal 7.97/8.8kmph 10) 1km - 7:28(7:28/km) 140/150bpm 64cal 8.04/9.51kmph 11) 1km - 8:10(8:10/km) 143/153bpm 70cal 7.34/8.87kmph 12) 1km - 7:55(7:55/km) 150/156bpm 77cal 7.58/8.53kmph 13) 0.96km - 7:19(7:39/km) 145/157bpm 64cal 7.84/8.43kmph Add a comment	12.8mi, 1:00:07 Cycling - Turbo Trainer Split Summary === 1) 5km - 15:20(3:04/km) 104/131bpm 78cal 76/94rpm 19.57/35.57kmph 2) 5km - 14:12(2:50/km) 114/143bpm 79cal 77/94rpm 21.13/31.51kmph 3) 5km - 14:39(2:56/km) 124/148bpm 96cal 77/98rpm 20.48/32.99kmph 4) 5km - 13:54(2:47/km) 125/151bpm 85cal 77/96rpm 21.59/32.52kmph 5) 0.57km - 2:03(3:37/km) 126/150bpm 12cal 70/86rpm 16.58/28.92kmph Add a comment	-	-	2.1mi, 25:00 Running - General Split Summary === 1) 1km - 7:06(7:06/km) 123/132bpm 66cal 8.45/8.9kmph 2) 1km - 7:09(7:09/km) 134/142bpm 69cal 8.4/9.34kmph 3) 1km - 7:28(7:28/km) 139/158bpm 73cal 8.04/9.61kmph 4) 0.45km - 3:17(7:20/km) 142/153bpm 33cal 8.18/8.94kmph Add a comment	-

2020	Distance	Date	Result	WAVA
Brynaman parkrun	5km	1 Feb	30:35	52.95%
Lliswerry 8	8mi	26 Jan	1:21:43	52.68%
Morecambe Prom parkrun	5km	11 Jan	31:46	50.98%
Aberbeeg parkrun	5km	1 Jan	31:01	52.21%
Bryn Bach parkrun	5km	1 Jan	30:58	52.30%
2019	Distance	Date	Result	WAVA
Brynaman parkrun	5km	28 Dec	30:40	52.81%
Glynneath 5	5mi	26 Dec	49:57	53.07%
Christmas Enigma Marathon Day 1	26.2mi	7 Dec	5:57:35	43.29%
Fudgeathon	6hr	23 Nov	26.2 / miles	0.00%
Snowdonia Marathon	26.2mi	26 Oct	5:52:56	43.87%
New Swindon Half Marathon	13.1mi	22 Sep	2:21:32	50.90%
Draycote Water 10	10mi	8 Sep	1:52:22	48.38%
Llangorse swim	0km	7 Sep	2:27:00	0.00%
Cardiff 10K	10km	1 Sep	1:02:00	53.53%
Llyn Llech Owain parkrun	5km	24 Aug	30:40	52.81%
Rose Inn Series Race 4	4mi	13 Aug	38:52	53.64%
The Outlaw Iron Distance Triathlon	2.4miles/112miles/26.2miles	28 Jul	1:32:45 / / 5:39:58	0.00%
Outlaw - marathon only	26.2mi	28 Jul	5:39:58	44.98%
Tenfoot Swim	0km	13 Jul		0.00%
Swansea Bay Summer 5k series	5km	11 Jul	29:45	53.89%
The Wales Sportive (70 miles)	0mi	6 Jul	5:35:00	0.00%
The Wales Swim	0mi	5 Jul	1:35:00	0.00%
Swansea Bay Summer 5k series	5km	13 Jun	29:28	54.40%
Cotswold 113 Middle Distance Triathlon	1.2miles/56miles/13.1miles	9 Jun	43:15 / 3:20:14 / 2:59:48	0.00%
Llanelli Sprint Triathlon	750metres/30km/5km	12 May	20:25 / 1:01:14 / 30:37	0.00%
Sospan charity swim	0mi	10 May	38:13	0.00%
Swansea Bay Summer 5k series	5km	9 May	29:06	55.09%
Amman valley sprint triathlon	400metres/16km/5km	14 Apr	8:15 / 36:45 / 32:25	0.00%
Cardiff Bay Run	10km	31 Mar	1:03:03	52.11%
swimathon	0km	29 Mar	1:58:03	0.00%
Queen Elizabeth parkrun	5km	9 Mar	33:25	47.97%
Llanelli Waterside Half Marathon	13.1mi	10 Feb	2:22:07	50.18%
Lliswerry 8	8mi	27 Jan	1:22:28	51.67%
Thornbury parkrun	5km	12 Jan	32:32	49.28%
2018	Distance	Date	Result	WAVA
Glynneath 5	5mi	26 Dec	49:25	53.10%
Llyn Llech Owain parkrun	5km	24 Nov	30:33	52.48%
Big Fetch Mile - Cardiff	1mi	3 Nov	8:19	57.01%
Cardiff Half Marathon	13.1mi	7 Oct	2:19:49	51.00%
The Wales Swim	0mi	13 Jul	1:31:06	0.00%
Cardiff Triathlon	1.5km/40km/10km	24 Jun	35:07 / 1:24:44 / 57:07	0.00%
Llanelli sprint tri - run only	5km	13 May	29:19	54.17%
Llanelli Sprint Triathlon	750metres/30km/5km	13 May	19:44 / 1:01:27 / 29:19	0.00%
Sospan charity swim	0mi	11 May	37:52	0.00%
Amman valley sprint triathlon	400metres/16km/5km	15 Apr	8:24 / 38:17 / 33:06	0.00%
2017	Distance	Date	Result	WAVA
Glynneath 5	5mi	26 Dec		0.00%
Llyn Llech Owain parkrun	5km	18 Nov	29:07	54.54%
Big Fetch Mile - Cardiff	1mi	28 Oct	7:58	58.80%
Big Fetch 400m	400mi	28 Oct	1:35	58.25%
Llyn Llech Owain parkrun	5km	30 Sep	29:09	54.48%
Ironman 70.3 Weymouth	1.2miles/56miles/13.1miles	17 Sep	47:50 / 4:07:24 / 2:23:54	0.00%
The Wales Swim	0mi	7 Jul	42:39	0.00%
Cardiff Triathlon Olympic Distance	1500metres/40km/10km	25 Jun	31:33 / 1:28:47 / 57:28	0.00%
WR10K Cardiff	10km	21 May	58:25	55.23%
Llanelli Sprint Triathlon	750metres/30km/5km	14 May	21:03 / 1:02:43 / 28:34	0.00%
Llanelli sprint tri - run only	5km	14 May	28:34	55.10%
ABP Southampton Marathon	26.2mi	23 Apr	4:56:09	50.39%
Amman valley sprint triathlon	400metres/16km/5km	9 Apr	9:09 / 35:52 / 31:05	0.00%
Llanelli Waterside Half Marathon	13.1mi	12 Mar	2:10:38	53.60%
windsor & Eton Winter 15km - Dorney Lake	15km	19 Feb	1:31:33	53.67%
Lliswerry 8	8mi	29 Jan	1:15:16	55.59%
2016	Distance	Date	Result	WAVA
Llyn Llech Owain parkrun	5km	24 Dec	28:23	55.46%
Llyn Llech Owain parkrun	5km	26 Nov	28:32	55.17%
Llyn Llech Owain parkrun	5km	29 Oct	28:52	54.53%
Amman valley sprint triathlon	400metres/16km/5km	2 Oct	10:33 / 37:41 / 32:12	0.00%
WR10K Cardiff	10km	29 May	1:00:25	52.97%
Llyn Llech Owain parkrun	5km	30 Apr	28:14	55.30%
Great Welsh Half Marathon	13.1mi	17 Apr	2:11:58	52.63%
Llanelli Waterside Half Marathon	13.1mi	13 Mar	2:15:29	51.26%
St Davids Day Run	10km	28 Feb	59:00	54.24%
Llyn Llech Owain parkrun	5km	6 Feb	28:57	53.93%
windsor & Eton Winter 15km - Dorney Lake	15km	24 Jan	1:33:35	52.08%
Llyn Llech Owain parkrun	5km	9 Jan	30:36	51.02%
2015	Distance	Date	Result	WAVA
cardiff parkrun	5km	12 Dec	29:41	52.60%
Swindon 10k	10km	22 Nov	1:00:12	53.16%
Swansea Bay Parkrun	5km	31 Oct	28:59	53.87%
Llyn Llech Owain parkrun	5km	3 Oct	29:20	53.23%
Great Newham London Run	10km	19 Jul	1:07:18	47.19%
Llyn Llech Owain parkrun	5km	27 Jun	29:45	52.09%
2014	Distance	Date	Result	WAVA
Llyn Llech Owain parkrun	5km	2 Aug	29:34	52.41%
The National Lottery Newham London Anniversary Run	5mi	20 Jul	50:46	49.62%
Llyn Llech Owain Parkrun	5km	5 Jul	29:13	52.67%
Women's Running 10k	10km	24 May	1:01:48	51.04%
Llyn Llech Owain Parkrun	5km	10 May	29:46	51.70%
Llyn Llech Owain Parkrun	5km	12 Apr	29:29	52.20%
Llyn Llech Owain Parkrun	5km	15 Mar	29:56	51.41%
St David's Day Run 10K	10km	2 Mar	1:04:06	49.21%
Llyn Llech Owain Parkrun	5km	1 Feb	31:01	49.62%
2013	Distance	Date	Result	WAVA
Llyn Llech Owain Parkrun	5km	10 Aug	30:50	49.91%
Olympic Park Anniversary Run	5mi	21 Jul	51:48	48.32%
2007	Distance	Date	Result	WAVA
Nos Galan	5km	31 Dec	27:20	53.29%
Old Father Time 5 Mile	5mi	30 Dec	44:40	53.84%
Tour of Torfaen	13.1mi	28 Oct	2:09:07	51.62%
Cardiff Half Marathon	13.1mi	14 Oct	2:17:51	48.35%
Cardiff 10K	10km	9 Sep	58:15	51.88%
Bushy Park Time Trial	5km	25 Aug	28:01	51.99%
Cardiff Self Transcendence 3 x 1 Mile Relay	1mi	3 Aug	7:50	53.91%
Bushy Park Time Trial	5km	21 Jul	28:31	50.89%
Bushy Park Time Trial	5km	23 Jun	27:53	52.05%
Swansea Bay 5K series	5km	12 Jun	28:23	51.13%
Rome Marathon	26.2mi	18 Mar	5:17:17	44.22%
Lliswerry 8	8mi	28 Jan	1:14:36	52.53%
2006	Distance	Date	Result	WAVA
Fireworks 5	5mi	5 Nov	47:32	50.43%
Tour of torfaen - 10 mile split	10mi	22 Oct	1:36:00	52.14%
Tour of Torfaen	13.1mi	22 Oct	2:07:49	51.95%
Cardiff Marathon	26.2mi	15 Oct	5:10:30	45.18%
Bristol Half Marathon	13.1mi	17 Sep	2:22:57	46.45%
HSBC KRUF Cardiff 10K	10km	3 Sep	54:25	55.36%
Self Trancendence 1 Mile Relay	1mi	4 Aug	7:37	55.17%
Cardiff Self Transcendence 4M ()	4mi	28 Jul	35:37	52.33%
Swansea Harriers 5k series	5km	11 Jul	26:25	54.78%
Llanelli Millennium Coast 10k	10km	25 Jun	1:03:34	47.28%
Self Transcendence 3 Miles	3mi	16 Jun	25:45	54.28%
Swansea Harriers 5k series	5km	13 Jun	26:33	54.50%
Southampton Running Club 10k	10km	21 May	55:32	54.12%
Cardiff Self Transcendence 2M ()	2mi	12 May	16:35	54.07%
London Marathon	26.2mi	23 Apr	5:25:36	42.94%
Chichester Priory 10k	10km	5 Feb	57:07	52.61%
2005	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	9 Oct	2:11:00	50.53%
Cardiff 10K	10km	4 Sep	56:32	53.16%
Running 4 women 8k	8km	21 Aug	42:12	56.31%
swansea harriers seaside series 3	5km	9 Aug	26:02	55.58%
Transendence 4 mile	4mi	29 Jul	34:51	53.36%
swansea harriers seaside series 2	5km	12 Jul	26:46	53.94%
Llanelli Millennium Coast 10K	10km	26 Jun	58:17	51.46%
Transendence 3 mile	3mi	17 Jun	24:35	56.73%
swansea harriers seaside series 1	5km	14 Jun	25:23	56.88%
George Thomas Hospice 5K	5km	22 May	25:33	56.50%
Self Transcendence 2 Miles	2mi	20 May	16:10	55.32%
Southampton RC 10k	10km	15 May	56:05	53.48%
Great Welsh Run 5	5mi	2 May	45:10	52.83%
World Harmony 5K	5km	2 Apr	28:43	50.27%
St Davids Day 5K	5km	27 Feb	28:40	50.36%
2004	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	3 Oct	2:27:11	44.84%
Cardiff 10K	10km	5 Sep	1:02:15	48.85%
Netley 10k	10km	16 May	1:12:43	41.76%
Team Solent 5k	5km	7 Mar	36:58	40.08%

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