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Sweetie F45

About

Race Times

All Races

Mileage

Training

Blog

FERC, ATAC

Races
136
Miles
6479
Miles
320
Miles
8689
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
8:15
750m
19:44
1500m
31:33
2.4M
5km
1:58:03

Planned Races
23rd May 21	Cardiff Bay Run
6th Jun 21	Cotswold 113 Middle Distance Triathlon
25th Jun 21	The Wales Swim
26th Jun 21	The Wales Sportive (112 miles)
25th Jul 21	The Outlaw Iron Distance Triathlon
12th Sep 21	Ironman Wales
3rd Oct 21	Cardiff Half Marathon

Best Badges

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2021 Targets

BIKE
3000
RUN
700
SWIM
100
WALK
100

Set your targets for 2021

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Dist	Races	PB	2004	2005	2006	2007	2013	2014	2015	2016	2017	2018	2019	2020
400m	1	1:35 6:22/mi									1:35
1mi	4	7:37 7:37/mi			7:37	7:50					7:58	8:19
2mi	2	16:10 8:05/mi		16:10	16:35
3mi	2	24:35 8:12/mi		24:35	25:45
5km	49	25:23 8:10/mi	36:58	25:23	26:25	27:20	30:50	29:13	28:59	28:14	28:34	29:19	29:06	30:35
4mi	3	34:51 8:43/mi		34:51	35:37								38:52
8km	1	42:12 8:29/mi		42:12
5mi	7	44:40 8:56/mi		45:10	47:32	44:40	51:48	50:46				49:25	49:57
10km	19	54:25 8:45/mi	1:02:15	56:05	54:25	58:15		1:01:48	1:00:12	59:00	58:25		1:02:00
8mi	4	1:14:36 9:20/mi				1:14:36					1:15:16		1:22:28	1:21:43
15km	2	1:31:33 9:49/mi								1:33:35	1:31:33
10mi	2	1:52:22 11:14/mi											1:52:22
13.1mi	12	2:07:49 9:45/mi	2:27:11	2:11:00	2:07:49	2:09:07				2:11:58	2:10:38	2:19:49	2:21:32
26.2mi	7	4:56:09 11:18/mi			5:10:30	5:17:17					4:56:09		5:39:58

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	39	0	0	0	0	0	0	0	0	0	0	0	39
2021	185	0	0	0	0	0	0	0	0	0	0	0	185
2020	9.2	8.6	4.2	0	0	0	0	3.3	2.6	0.7	5.5	3.2	37.3
2020	48	43	27	22	42	34	23	39	26	55	109	68	536
2020	59	82	38	68	112	96	161	52	33	67	145	121	1035
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	55	49	57	464
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

Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2
12.4mi, 1:00:00 Cycling - Turbo Trainer Add a comment	4.4mi, 51:24 Running - General Split Summary === 1) 1km - 6:44(6:44/km) 128/146bpm 63cal 8.9/0kmph 2) 1km - 6:40(6:40/km) 130/150bpm 60cal 9/0kmph 3) 1km - 7:26(7:26/km) 137/166bpm 69cal 8.08/0kmph 4) 1km - 7:45(7:45/km) 162/169bpm 86cal 7.74/0kmph 5) 1km - 7:20(7:20/km) 166/172bpm 83cal 8.18/0kmph 6) 1km - 7:33(7:33/km) 160/168bpm 83cal 7.95/0kmph 7) 1km - 7:14(7:14/km) 139/156bpm 59cal 8.29/0kmph 8) 0.11km - 42(6:29/km) 140/143bpm 6cal 9.26/0kmph Add a comment	-	12.4mi, 1:00:00 Cycling - Turbo Trainer Add a comment 4.1mi, 46:43 Running - General Split Summary === 1) 1km - 6:49(6:49/km) 139/145bpm 69cal 8.8/0kmph 2) 1km - 6:24(6:24/km) 147/149bpm 69cal 9.39/0kmph 3) 1km - 7:18(7:18/km) 144/152bpm 72cal 8.22/0kmph 4) 1km - 7:36(7:36/km) 145/153bpm 77cal 7.9/0kmph 5) 1km - 6:55(6:55/km) 156/158bpm 76cal 8.68/0kmph 6) 1km - 7:27(7:27/km) 149/160bpm 70cal 8.05/0kmph 7) 0.64km - 4:14(6:36/km) 160/161bpm 47cal 9.1/0kmph Add a comment	4.4mi, 1:39:07 Cross-Training - Walking Split Summary === 1) 1km - 14:20(14:20/km) 117/131bpm 84cal 53/85rpm 4.19/0kmph 2) 1km - 16:21(16:21/km) 112/132bpm 97cal 51/74rpm 3.67/0kmph 3) 1km - 14:39(14:39/km) 106/146bpm 86cal 55/123rpm 4.09/0kmph 4) 1km - 13:04(13:04/km) 115/128bpm 73cal 55/62rpm 4.59/0kmph 5) 1km - 12:55(12:55/km) 122/149bpm 79cal 53/62rpm 4.64/0kmph 6) 1km - 12:14(12:14/km) 110/124bpm 68cal 57/66rpm 4.9/0kmph 7) 1km - 12:54(12:54/km) 106/126bpm 75cal 53/61rpm 4.65/0kmph 8) 0.13km - 2:39(19:37/km) 114/126bpm 12cal 58/64rpm 3.06/0kmph Add a comment	2.2mi, 11:00 Cycling - Turbo Trainer Add a comment 4.2mi, 52:31 Running - General Split Summary === 1) 1km - 7:17(7:17/km) 138/182bpm 71cal 8.24/0kmph 2) 1km - 7:01(7:01/km) 127/142bpm 63cal 8.56/0kmph 3) 1km - 7:35(7:35/km) 133/161bpm 71cal 7.91/0kmph 4) 1km - 9:30(9:30/km) 130/158bpm 79cal 6.31/0kmph 5) 1km - 7:32(7:32/km) 133/148bpm 71cal 7.97/0kmph 6) 1km - 8:18(8:18/km) 142/157bpm 82cal 7.23/0kmph 7) 0.72km - 5:19(7:25/km) 130/137bpm 43cal 8.1/0kmph Add a comment	4.5mi, 20:00 Cycling - Turbo Trainer Add a comment 0mi, 48:00 Cross-Training - Yoga Add a comment
Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9
0mi, 37:00 Cross-Training - Yoga Add a comment 5.8mi, 25:00 Cycling - Turbo Trainer Add a comment 3.1mi, 33:13 Running - Treadmill Split Summary === 1) 1km - 7:01(7:01/km) 123/133bpm 58cal 8.56/0kmph 2) 1km - 6:55(6:55/km) 129/134bpm 60cal 8.68/0kmph 3) 1km - 6:53(6:53/km) 129/134bpm 58cal 8.72/0kmph 4) 1km - 6:54(6:54/km) 131/136bpm 58cal 8.7/0kmph 5) 0.8km - 5:30(6:54/km) 132/136bpm 45cal 8.69/0kmph Add a comment	0mi, 34:00 Cross-Training - Yoga Add a comment 0mi, 15:00 Cross-Training - Weights Add a comment 6.5mi, 30:00 Cycling - Turbo Trainer Add a comment	-	0mi, 23:00 Cross-Training - Yoga Add a comment 8.3mi, 40:00 Cycling - Turbo Trainer Add a comment	0mi, 20:38 Cross-Training - Yoga Split Summary === 1) 0km - 20:38(0/km) 77/100bpm 60cal Add a comment 0mi, 16:01 Cross-Training - Weights Add a comment 9.8mi, 44:54 Cycling - Turbo Trainer Split Summary === 1) 5km - 14:41(2:56/km) 120/140bpm 104cal 76/81rpm 20.42/23.91kmph 2) 5km - 13:56(2:47/km) 128/136bpm 101cal 78/84rpm 21.54/23.38kmph 3) 5km - 14:10(2:50/km) 129/139bpm 98cal 80/89rpm 21.19/23.91kmph 4) 0.04km - 7(2:56/km) 132/134bpm 78/80rpm 20.5/19.01kmph Add a comment 6.2mi, 1:12:44 Running - General Split Summary === 1) 1km - 6:52(6:52/km) 141/151bpm 62cal 8.74/9.47kmph 2) 1km - 6:44(6:44/km) 145/162bpm 65cal 8.91/9.71kmph 3) 1km - 6:43(6:43/km) 145/152bpm 64cal 8.93/10.04kmph 4) 1km - 7:01(7:01/km) 159/172bpm 71cal 8.56/8.97kmph 5) 1km - 6:56(6:56/km) 147/160bpm 66cal 8.65/9.14kmph 6) 1km - 7:56(7:56/km) 156/172bpm 73cal 7.57/9.1kmph 7) 1km - 7:34(7:34/km) 157/167bpm 71cal 7.93/8.77kmph 8) 1km - 7:35(7:35/km) 151/164bpm 71cal 7.9/9.61kmph 9) 1km - 8:00(8:00/km) 155/167bpm 74cal 7.49/9.54kmph 10) 1km - 7:19(7:19/km) 148/160bpm 67cal 8.19/8.97kmph 11) 0.01km - 3(5:38/km) 147/147bpm 10.65/7.46kmph Add a comment	0mi, 27:27 Cross-Training - Yoga Split Summary === 1) 0km - 27:27(0/km) 67/95bpm 54cal Add a comment 10.4mi, 50:00 Cycling - Turbo Trainer Split Summary === 1) 5km - 16:11(3:14/km) 102/112bpm 75cal 76/102rpm 18.54/21.2kmph 2) 5km - 14:24(2:53/km) 109/119bpm 70cal 82/89rpm 20.83/22.91kmph 3) 5km - 14:28(2:54/km) 110/118bpm 66cal 82/89rpm 20.75/23.18kmph 4) 1.74km - 4:57(2:50/km) 118/130bpm 27cal 79/117rpm 21.12/43.5kmph Add a comment	0mi, 26:45 Cross-Training - Yoga Split Summary === 1) 0km - 26:45(0/km) 77/109bpm 69cal Add a comment 19.3mi, 1:30:05 Cycling - Turbo Trainer Split Summary === 1) 5km - 14:59(3:00/km) 111/123bpm 85cal 79/87rpm 20.02/22.24kmph 2) 5km - 14:19(2:52/km) 115/123bpm 79cal 82/87rpm 20.96/22.71kmph 3) 5km - 14:20(2:52/km) 113/122bpm 66cal 80/89rpm 20.92/23.98kmph 4) 5km - 13:31(2:42/km) 124/132bpm 85cal 78/86rpm 22.21/24.22kmph 5) 5km - 14:50(2:58/km) 115/124bpm 64cal 79/86rpm 20.22/22.51kmph 6) 5km - 15:03(3:01/km) 113/121bpm 60cal 78/86rpm 19.94/21.93kmph 7) 1km - 3:03(3:03/km) 111/114bpm 10cal 78/84rpm 19.67/21.03kmph Add a comment
Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16
0mi, 32:05 Cross-Training - Yoga Split Summary === 1) 0km - 32:05(0/km) 61/107bpm 51cal Add a comment 1.6mi, 7:11 Cycling - General Split Summary === 1) 2.51km - 7:11(2:52/km) 102/121bpm 36cal 83/92rpm 20.99/23.04kmph Add a comment	0mi, 24:53 Cross-Training - Yoga Split Summary === 1) 0km - 24:53(0/km) 77/111bpm 76cal Add a comment 6.5mi, 30:08 Cycling - Turbo Trainer Split Summary === 1) 5km - 14:37(2:55/km) 120/132bpm 103cal 81/91rpm 20.53/23.04kmph 2) 5km - 14:10(2:50/km) 130/138bpm 109cal 83/91rpm 21.18/23.25kmph 3) 0.45km - 1:21(3:02/km) 126/128bpm 8cal 80/83rpm 19.77/21kmph Add a comment 0mi, 14:38 Cross-Training - Weights Add a comment 4.1mi, 47:05 Running - General Split Summary === 1) 1km - 6:39(6:39/km) 141/149bpm 67cal 9.01/10.41kmph 2) 1km - 6:37(6:37/km) 152/164bpm 64cal 9.06/9.94kmph 3) 1km - 7:11(7:11/km) 163/169bpm 72cal 8.36/9.77kmph 4) 1km - 7:22(7:22/km) 164/171bpm 78cal 8.15/8.87kmph 5) 1km - 7:07(7:07/km) 158/165bpm 73cal 8.43/9.41kmph 6) 1km - 7:45(7:45/km) 156/164bpm 81cal 7.75/8.7kmph 7) 0.65km - 4:24(6:49/km) 147/161bpm 42cal 8.81/9.44kmph 11th Jan 2021, 11:51am EvilPixie wrote: Training started well the ;-) Add a comment	0mi, 20:50 Cross-Training - Yoga Split Summary === 1) 0km - 20:50(0/km) 78/138bpm 64cal Add a comment 5.8mi, 26:01 Cycling - FTP Test Split Summary === 1) 5km - 14:34(2:55/km) 110/132bpm 81cal 79/94rpm 20.59/30.16kmph 2) 4.3km - 11:27(2:40/km) 139/166bpm 95cal 75/89rpm 22.54/34.16kmph Add a comment	0mi, 21:32 Cross-Training - Yoga Split Summary === 1) 0km - 21:32(0/km) 67/91bpm 43cal Add a comment 0mi, 13:33 Cross-Training - Weights Add a comment 13.4mi, 1:00:03 Cycling - Turbo Trainer 4 x 10 min sweet spot intervals. Split Summary === 1) 5km - 15:58(3:12/km) 107/138bpm 91cal 75/102rpm 18.8/28.48kmph 2) 5km - 13:12(2:38/km) 136/150bpm 114cal 82/91rpm 22.72/27.48kmph 3) 5km - 13:18(2:40/km) 143/154bpm 119cal 81/89rpm 22.55/27.48kmph 4) 5km - 13:19(2:40/km) 145/156bpm 119cal 82/90rpm 22.54/27.11kmph 5) 1.61km - 4:17(2:39/km) 149/155bpm 41cal 80/87rpm 22.6/26.54kmph Add a comment 5.8mi, 1:06:25 Running - General Split Summary === 1) 1km - 6:47(6:47/km) 137/149bpm 67cal 8.84/10.18kmph 2) 1km - 6:12(6:12/km) 137/146bpm 60cal 9.67/10.41kmph 3) 1km - 7:08(7:08/km) 143/162bpm 69cal 8.41/9.34kmph 4) 1km - 7:04(7:04/km) 151/167bpm 73cal 8.49/9.37kmph 5) 1km - 6:50(6:50/km) 146/158bpm 64cal 8.77/9.44kmph 6) 1km - 8:03(8:03/km) 151/164bpm 79cal 7.46/8.83kmph 7) 1km - 7:27(7:27/km) 148/161bpm 73cal 8.05/8.53kmph 8) 1km - 7:35(7:35/km) 149/160bpm 74cal 7.92/9.57kmph 9) 1km - 7:18(7:18/km) 152/163bpm 75cal 8.22/9.17kmph 10) 0.3km - 2:00(6:41/km) 144/151bpm 18cal 8.99/9.14kmph Add a comment	0mi, 17:39 Cross-Training - Yoga Split Summary === 1) 0km - 17:39(0/km) 76/105bpm 52cal Add a comment 17.3mi, 1:15:01 Cycling - Turbo Trainer Split Summary === 1) 5km - 14:48(2:58/km) 112/126bpm 89cal 76/86rpm 20.26/26.27kmph 2) 5km - 12:21(2:28/km) 126/134bpm 92cal 80/84rpm 24.31/25.39kmph 3) 5km - 12:54(2:35/km) 133/139bpm 104cal 77/83rpm 23.25/25.16kmph 4) 5km - 13:20(2:40/km) 131/137bpm 92cal 74/80rpm 22.51/25.56kmph 5) 5km - 13:12(2:38/km) 130/137bpm 81cal 75/81rpm 22.73/24.42kmph 6) 2.84km - 8:26(2:58/km) 125/137bpm 42cal 74/83rpm 20.24/24.42kmph Add a comment	0mi, 25:00 Cross-Training - Yoga Split Summary === 1) 0km - 25:00(0/km) 68/97bpm 53cal Add a comment 0mi, 14:08 Cross-Training - Weights Add a comment 7.5mi, 35:35 Cycling - Turbo Trainer Split Summary === 1) 5km - 14:59(3:00/km) 108/122bpm 89cal 79/84rpm 20.02/21.5kmph 2) 5km - 14:35(2:55/km) 118/123bpm 94cal 81/86rpm 20.57/23.04kmph 3) 2.11km - 6:01(2:51/km) 120/126bpm 37cal 83/87rpm 21.08/23.04kmph Add a comment 4.9mi, 56:48 Running - General Split Summary === 1) 1km - 6:48(6:48/km) 134/150bpm 67cal 8.83/9.98kmph 2) 1km - 7:27(7:27/km) 151/169bpm 78cal 8.05/9.31kmph 3) 1km - 6:40(6:40/km) 137/154bpm 66cal 9/9.84kmph 4) 1km - 7:26(7:26/km) 146/166bpm 74cal 8.08/9.17kmph 5) 1km - 7:27(7:27/km) 152/164bpm 79cal 8.06/9.41kmph 6) 1km - 7:27(7:27/km) 144/157bpm 74cal 8.05/9.21kmph 7) 1km - 7:34(7:34/km) 148/160bpm 75cal 7.92/9.24kmph 8) 0.89km - 5:59(6:41/km) 147/156bpm 60cal 8.97/9.77kmph Add a comment	33.2mi, 2:41:15 Cycling - Turbo Trainer Split Summary === 1) 5km - 15:39(3:08/km) 102/110bpm 75cal 75/83rpm 19.17/21.5kmph 2) 5km - 14:46(2:57/km) 107/114bpm 71cal 80/86rpm 20.33/21.93kmph 3) 5km - 14:51(2:58/km) 108/116bpm 67cal 79/86rpm 20.2/23.04kmph 4) 5km - 14:59(3:00/km) 107/113bpm 61cal 79/84rpm 20.02/22kmph 5) 5km - 15:05(3:01/km) 106/112bpm 58cal 78/85rpm 19.9/22.31kmph 6) 5km - 15:08(3:02/km) 106/114bpm 59cal 78/86rpm 19.83/22.51kmph 7) 5km - 14:52(2:58/km) 108/117bpm 76cal 79/85rpm 20.17/22kmph 8) 5km - 14:34(2:55/km) 116/123bpm 87cal 81/86rpm 20.6/23.04kmph 9) 5km - 14:56(2:59/km) 117/122bpm 80cal 79/86rpm 20.09/22.17kmph 10) 5km - 14:53(2:59/km) 117/123bpm 75cal 79/87rpm 20.17/22.71kmph 11) 3.46km - 11:34(3:20/km) 117/127bpm 56cal 79/86rpm 17.97/22.77kmph Add a comment
Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23
4.4mi, 50:44 Running - General Split Summary === 1) 1km - 6:52(6:52/km) 128/141bpm 65cal 8.73/10.14kmph 2) 1km - 6:35(6:35/km) 140/152bpm 64cal 9.13/10.04kmph 3) 1km - 7:30(7:30/km) 154/168bpm 73cal 8/9.14kmph 4) 1km - 7:29(7:29/km) 156/163bpm 82cal 8.02/9.17kmph 5) 1km - 7:19(7:19/km) 140/157bpm 66cal 8.19/8.9kmph 6) 1km - 7:27(7:27/km) 139/157bpm 70cal 8.05/9.91kmph 7) 1km - 6:49(6:49/km) 144/155bpm 68cal 8.8/9.67kmph 8) 0.11km - 42(6:29/km) 143/146bpm 6cal 9.25/9.04kmph Add a comment	0mi, 35:15 Cross-Training - Yoga Split Summary === 1) 0km - 35:15(0/km) 65/104bpm 73cal Add a comment 0mi, 16:01 Cross-Training - Weights Add a comment 13.9mi, 1:00:03 Cycling - Turbo Trainer TrainerRoad 5 x sweetspot intervals Split Summary === 1) 5km - 14:11(2:50/km) 121/156bpm 105cal 76/82rpm 21.15/30.64kmph 2) 5km - 12:40(2:32/km) 124/137bpm 91cal 76/84rpm 23.68/27.68kmph 3) 5km - 13:52(2:46/km) 129/143bpm 101cal 74/83rpm 21.64/27.98kmph 4) 5km - 12:44(2:33/km) 135/144bpm 102cal 75/84rpm 23.55/27.28kmph 5) 2.32km - 6:35(2:51/km) 131/144bpm 45cal 73/80rpm 21.1/27.11kmph Add a comment	-	0mi, 22:22 Cross-Training - Yoga Split Summary === 1) 0km - 22:22(0/km) 82/128bpm 84cal Add a comment 0mi, 18:47 Cross-Training - Weights Add a comment 14.6mi, 1:00:01 Cycling - Turbo Trainer Trainer Road - Tallac Split Summary === 1) 5km - 13:23(2:41/km) 118/133bpm 96cal 78/87rpm 22.41/27.68kmph 2) 5km - 12:41(2:32/km) 137/149bpm 119cal 76/81rpm 23.65/27.11kmph 3) 5km - 11:45(2:21/km) 146/152bpm 121cal 76/80rpm 25.53/26.81kmph 4) 5km - 13:17(2:39/km) 144/158bpm 123cal 72/80rpm 22.58/27.54kmph 5) 3.52km - 8:55(2:32/km) 147/154bpm 89cal 73/80rpm 23.7/26.27kmph Add a comment	0mi, 22:49 Cross-Training - Yoga Split Summary === 1) 0km - 22:49(0/km) 71/116bpm 57cal Add a comment 4.2mi, 20:02 Cycling - Turbo Trainer Split Summary === 1) 0km - 3(0/km) 117/117bpm 2) 5km - 14:59(3:00/km) 121/125bpm 117cal 79/84rpm 20.03/21.4kmph 3) 1.73km - 5:00(2:54/km) 121/127bpm 35cal 82/86rpm 20.74/22.64kmph Add a comment 6mi, 1:09:36 Running - General Split Summary === 1) 1km - 6:58(6:58/km) 136/147bpm 71cal 8.61/9.74kmph 2) 1km - 6:30(6:30/km) 134/148bpm 66cal 9.24/10.08kmph 3) 1km - 7:17(7:17/km) 145/155bpm 73cal 8.24/9.17kmph 4) 1km - 6:57(6:57/km) 151/165bpm 75cal 8.62/9.31kmph 5) 1km - 7:11(7:11/km) 147/171bpm 74cal 8.34/9.47kmph 6) 1km - 7:30(7:30/km) 154/169bpm 82cal 8/10.41kmph 7) 1km - 7:16(7:16/km) 149/161bpm 75cal 8.26/9.47kmph 8) 1km - 7:41(7:41/km) 150/164bpm 80cal 7.8/9.37kmph 9) 1km - 7:26(7:26/km) 150/158bpm 73cal 8.06/8.77kmph 10) 0.69km - 4:49(6:59/km) 144/157bpm 45cal 8.59/9kmph Add a comment	-	-

2020	Distance	Date	Result	WAVA
The Doctor K Cup	5km	17 Oct	31:12	51.83%
Preston parkrun	5km	7 Mar	31:33	50.74%
Brynaman parkrun	5km	1 Feb	30:35	52.34%
Lliswerry 8	8mi	26 Jan	1:21:43	52.40%
Morecambe Prom parkrun	5km	11 Jan	31:46	50.39%
Aberbeeg parkrun	5km	1 Jan	31:01	51.61%
Bryn Bach parkrun	5km	1 Jan	30:58	51.69%
2019	Distance	Date	Result	WAVA
Brynaman parkrun	5km	28 Dec	30:40	52.20%
Glynneath 5	5mi	26 Dec	49:57	52.70%
Christmas Enigma Marathon Day 1	26.2mi	7 Dec	5:57:35	41.51%
Fudgeathon	6hr	23 Nov	26 / 0	0.00%
Snowdonia Marathon	26.2mi	26 Oct	5:52:56	42.06%
New Swindon Half Marathon	13.1mi	22 Sep	2:21:32	50.60%
Draycote Water 10	10mi	8 Sep	1:52:22	48.24%
Llangorse swim	0km	7 Sep	2:27:00	0.00%
Cardiff 10K	10km	1 Sep	1:02:00	53.40%
Llyn Llech Owain parkrun	5km	24 Aug	30:40	52.20%
Rose Inn Series Race 4	4mi	13 Aug	38:52	53.02%
Outlaw - marathon only	26.2mi	28 Jul	5:39:58	43.19%
The Outlaw Iron Distance Triathlon	2.4miles/112miles/26.2miles	28 Jul	1:32:45 / / 5:39:58	0.00%
Tenfoot Swim	0km	13 Jul		0.00%
Swansea Bay Summer 5k series	5km	11 Jul	29:45	53.29%
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	53.80%
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	54.48%
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	51.96%
swimathon	0km	29 Mar	1:58:03	0.00%
Queen Elizabeth parkrun	5km	9 Mar	33:25	47.44%
Llanelli Waterside Half Marathon	13.1mi	10 Feb	2:22:07	49.86%
Lliswerry 8	8mi	27 Jan	1:22:28	51.38%
Thornbury parkrun	5km	12 Jan	32:32	48.73%
2018	Distance	Date	Result	WAVA
Glynneath 5	5mi	26 Dec	49:25	52.74%
Llyn Llech Owain parkrun	5km	24 Nov	30:33	51.90%
Big Fetch Mile - Cardiff	1mi	3 Nov	8:19	57.01%
Cardiff Half Marathon	13.1mi	7 Oct	2:19:49	50.68%
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	53.60%
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	53.96%
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	53.90%
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	55.05%
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	54.55%
ABP Southampton Marathon	26.2mi	23 Apr	4:56:09	48.61%
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	53.22%
windsor & Eton Winter 15km - Dorney Lake	15km	19 Feb	1:31:33	53.48%
Lliswerry 8	8mi	29 Jan	1:15:16	55.26%
2016	Distance	Date	Result	WAVA
Llyn Llech Owain parkrun	5km	24 Dec	28:23	54.90%
Llyn Llech Owain parkrun	5km	26 Nov	28:32	54.61%
Llyn Llech Owain parkrun	5km	29 Oct	28:52	53.98%
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	52.78%
Llyn Llech Owain parkrun	5km	30 Apr	28:14	54.77%
Great Welsh Half Marathon	13.1mi	17 Apr	2:11:58	52.24%
Llanelli Waterside Half Marathon	13.1mi	13 Mar	2:15:29	50.88%
St Davids Day Run	10km	28 Feb	59:00	54.05%
Llyn Llech Owain parkrun	5km	6 Feb	28:57	53.42%
windsor & Eton Winter 15km - Dorney Lake	15km	24 Jan	1:33:35	51.88%
Llyn Llech Owain parkrun	5km	9 Jan	30:36	50.54%
2015	Distance	Date	Result	WAVA
cardiff parkrun	5km	12 Dec	29:41	52.10%
Swindon 10k	10km	22 Nov	1:00:12	52.97%
Swansea Bay Parkrun	5km	31 Oct	28:59	53.36%
Llyn Llech Owain parkrun	5km	3 Oct	29:20	52.72%
Great Newham London Run	10km	19 Jul	1:07:18	47.02%
Llyn Llech Owain parkrun	5km	27 Jun	29:45	51.62%
2014	Distance	Date	Result	WAVA
Llyn Llech Owain parkrun	5km	2 Aug	29:34	51.94%
The National Lottery Newham London Anniversary Run	5mi	20 Jul	50:46	49.29%
Llyn Llech Owain Parkrun	5km	5 Jul	29:13	52.22%
Women's Running 10k	10km	24 May	1:01:48	50.85%
Llyn Llech Owain Parkrun	5km	10 May	29:46	51.26%
Llyn Llech Owain Parkrun	5km	12 Apr	29:29	51.75%
Llyn Llech Owain Parkrun	5km	15 Mar	29:56	50.97%
St David's Day Run 10K	10km	2 Mar	1:04:06	49.03%
Llyn Llech Owain Parkrun	5km	1 Feb	31:01	49.19%
2013	Distance	Date	Result	WAVA
Llyn Llech Owain Parkrun	5km	10 Aug	30:50	49.49%
Olympic Park Anniversary Run	5mi	21 Jul	51:48	48.01%
2007	Distance	Date	Result	WAVA
Nos Galan	5km	31 Dec	27:20	54.38%
Old Father Time 5 Mile	5mi	30 Dec	44:40	54.50%
Tour of Torfaen	13.1mi	28 Oct	2:09:07	51.00%
Cardiff Half Marathon	13.1mi	14 Oct	2:17:51	47.77%
Cardiff 10K	10km	9 Sep	58:15	52.44%
Bushy Park Time Trial	5km	25 Aug	28:01	53.05%
Cardiff Self Transcendence 3 x 1 Mile Relay	1mi	3 Aug	7:50	54.47%
Bushy Park Time Trial	5km	21 Jul	28:31	52.00%
Bushy Park Time Trial	5km	23 Jun	27:53	53.18%
Swansea Bay 5K series	5km	12 Jun	28:23	52.24%
Rome Marathon	26.2mi	18 Mar	5:17:17	42.88%
Lliswerry 8	8mi	28 Jan	1:14:36	52.83%
2006	Distance	Date	Result	WAVA
Fireworks 5	5mi	5 Nov	47:32	51.08%
Tour of torfaen - 10 mile split	10mi	22 Oct	1:36:00	51.76%
Tour of Torfaen	13.1mi	22 Oct	2:07:49	51.36%
Cardiff Marathon	26.2mi	15 Oct	5:10:30	43.82%
Bristol Half Marathon	13.1mi	17 Sep	2:22:57	45.93%
HSBC KRUF Cardiff 10K	10km	3 Sep	54:25	55.99%
Self Trancendence 1 Mile Relay	1mi	4 Aug	7:37	55.75%
Cardiff Self Transcendence 4M ()	4mi	28 Jul	35:37	53.50%
Swansea Harriers 5k series	5km	11 Jul	26:25	56.03%
Llanelli Millennium Coast 10k	10km	25 Jun	1:03:34	47.84%
Self Transcendence 3 Miles	3mi	16 Jun	25:45	55.50%
Swansea Harriers 5k series	5km	13 Jun	26:33	55.75%
Southampton Running Club 10k	10km	21 May	55:32	54.76%
Cardiff Self Transcendence 2M ()	2mi	12 May	16:35	54.42%
London Marathon	26.2mi	23 Apr	5:25:36	41.70%
Chichester Priory 10k	10km	5 Feb	57:07	53.24%
2005	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	9 Oct	2:11:00	49.99%
Cardiff 10K	10km	4 Sep	56:32	53.79%
Running 4 women 8k	8km	21 Aug	42:12	57.09%
swansea harriers seaside series 3	5km	9 Aug	26:02	56.85%
Transendence 4 mile	4mi	29 Jul	34:51	54.61%
swansea harriers seaside series 2	5km	12 Jul	26:46	55.22%
Llanelli Millennium Coast 10K	10km	26 Jun	58:17	52.10%
Transendence 3 mile	3mi	17 Jun	24:35	58.06%
swansea harriers seaside series 1	5km	14 Jun	25:23	58.23%
George Thomas Hospice 5K	5km	22 May	25:33	57.85%
Self Transcendence 2 Miles	2mi	20 May	16:10	55.67%
Southampton RC 10k	10km	15 May	56:05	54.15%
Great Welsh Run 5	5mi	2 May	45:10	53.57%
World Harmony 5K	5km	2 Apr	28:43	51.47%
St Davids Day 5K	5km	27 Feb	28:40	51.56%
2004	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	3 Oct	2:27:11	44.41%
Cardiff 10K	10km	5 Sep	1:02:15	48.78%
Netley 10k	10km	16 May	1:12:43	41.72%
Team Solent 5k	5km	7 Mar	36:58	39.95%

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