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Sweetie F45

About

Race Times

All Races

Mileage

Training

Blog

FERC, ATAC

Races
132
Miles
5930
Miles
286
Miles
7491
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
26th Jan 20	Lliswerry 8
29th Mar 20	Cardiff Bay Run
19th Apr 20	Amman valley sprint triathlon
10th May 20	Llanelli Sprint Triathlon
7th Jun 20	Cotswold 113 Middle Distance Triathlon
3rd Jul 20	The Wales Swim
4th Jul 20	The Wales Sportive (112 miles)
26th Jul 20	Outlaw
6th Sep 20	Ironman Wales
12th Sep 20	Llangorse swim
4th Oct 20	Cardiff Half Marathon
Under Consideration
9th Feb 20	Draycote Water 10
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	46	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	30:58 52.30
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	3	1:14:36 9:20/mi	55.59				1:14:36 52.53					1:15:16 55.59		1:22:28 51.67
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	4.1	0	0	0	0	0	0	0	0	0	0	0	4.1
2020	24	0	0	0	0	0	0	0	0	0	0	0	24
2020	22	0	0	0	0	0	0	0	0	0	0	0	22
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 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
2.7mi, 31:27 Running - General Split Summary === 1) 1km - 6:52(6:52/km) 138/152bpm 68cal 8.73/10.08kmph 2) 1km - 6:43(6:43/km) 145/155bpm 59cal 8.94/10.14kmph 3) 1km - 7:29(7:29/km) 140/155bpm 72cal 8.02/8.5kmph 4) 1km - 7:53(7:53/km) 144/151bpm 78cal 7.61/8.67kmph 5) 0.35km - 2:31(7:15/km) 142/147bpm 22cal 8.28/8.43kmph 24th Dec 2019, 12:22pm EvilPixie wrote: Great work! My running is crap and very neglected! Have a great Christmas!! 24th Dec 2019, 12:40pm Angus Clydesdale wrote: Good one. You are an inspiration. Have a great Christmas. 24th Dec 2019, 2:43pm EvilPixie wrote: Aww thanks. We will do this and it'll be great! Enjoy the break Add a comment	2.5mi, 59:03 Cross-Training - Walking Split Summary === 1) 1km - 14:04(14:04/km) 96/125bpm 87cal 53/65rpm 4.27/8.53kmph 2) 1km - 19:07(19:07/km) 103/132bpm 103cal 38/74rpm 3.14/5.14kmph 3) 1km - 13:21(13:21/km) 89/98bpm 57cal 58/66rpm 4.5/4.8kmph 4) 0.96km - 12:32(13:04/km) 93/101bpm 55cal 58/68rpm 4.59/5.37kmph 25th Dec 2019, 5:04pm EvilPixie wrote: Impressed - I’ve cooked Turkey and drunk far too much! Add a comment	5.1mi, 49:59 Running - Race Split Summary === 1) 1km - 6:13(6:13/km) 141/149bpm 64cal 9.65/10.18kmph 2) 1km - 6:19(6:19/km) 149/155bpm 68cal 9.5/10.25kmph 3) 1km - 6:15(6:15/km) 153/156bpm 69cal 9.59/10.41kmph 4) 1km - 6:11(6:11/km) 159/164bpm 70cal 9.7/9.94kmph 5) 1km - 6:15(6:15/km) 164/172bpm 72cal 9.61/9.94kmph 6) 1km - 6:13(6:13/km) 163/171bpm 71cal 9.66/10.31kmph 7) 1km - 6:05(6:05/km) 165/172bpm 69cal 9.87/10.28kmph 8) 1km - 5:51(5:51/km) 170/179bpm 69cal 10.26/11.15kmph 9) 0.14km - 38(4:32/km) 171/173bpm 7cal 13.23/12.93kmph 26th Dec 2019, 3:13pm Tomski wrote: WOOHOO Add a comment	-	0.6mi, 50:10 Swimming - General Split Summary === 1) 0.05km - 1:22(27:27/km) 10cal 21/rpm 2.19/2.85kmph 2) 0km - 1:25(/km) 3) 0.08km - 1:34(20:53/km) 15cal 23/rpm 2.87/3.15kmph 4) 0km - 1:02(/km) 5) 0.03km - 30(19:54/km) 5cal 22/rpm 3.01/3.01kmph 6) 0km - 1:17(/km) 7) 0.03km - 23(15:02/km) 6cal 32/rpm 3.99/3.99kmph 8) 0km - 58(/km) 9) 0.05km - 1:05(21:32/km) 10cal 22/rpm 2.79/3.13kmph 10) 0km - 29(/km) 11) 0.03km - 45(30:08/km) 8cal 19/rpm 1.99/1.99kmph 12) 0km - 2:06(/km) 13) 0.03km - 1:11(47:12/km) 5cal 39/rpm 2.76/2.76kmph 14) 0km - 3(/km) 15) 0.05km - 1:03(20:52/km) 10cal 24/rpm 2.88/3.18kmph 16) 0km - 1:42(/km) 17) 0.05km - 58(19:17/km) 11cal 24/rpm 3.11/3.77kmph 18) 0km - 1:36(/km) 19) 0.05km - 1:02(20:48/km) 10cal 23/rpm 2.88/3.16kmph 20) 0km - 1:06(/km) 21) 0.05km - 1:06(21:54/km) 10cal 21/rpm 2.74/3.13kmph 22) 0km - 2:42(/km) 23) 0km - 3(/km) 24) 0km - 2:32(/km) 25) 0.1km - 2:08(21:22/km) 21cal 23/rpm 2.81/3.28kmph 26) 0km - 1:52(/km) 27) 0.05km - 1:04(21:19/km) 10cal 22/rpm 2.82/2.87kmph 28) 0km - 28(/km) 29) 0.05km - 1:06(21:51/km) 10cal 22/rpm 2.75/2.78kmph 30) 0km - 43(/km) 31) 0.05km - 1:04(21:12/km) 10cal 22/rpm 2.83/3.18kmph 32) 0km - 1:34(/km) 33) 0.03km - 23(15:18/km) 6cal 29/rpm 3.92/3.92kmph 34) 0km - 1:38(/km) 35) 0.03km - 22(14:41/km) 6cal 30/rpm 4.09/4.09kmph 36) 0km - 1:14(/km) 37) 0.05km - 1:05(21:48/km) 10cal 22/rpm 2.75/3.07kmph 38) 0km - 1:03(/km) 39) 0.15km - 3:29(23:11/km) 30cal 22/rpm 2.59/3.1kmph 40) 0km - 1:47(/km) 41) 0.05km - 1:08(22:37/km) 10cal 22/rpm 2.65/2.97kmph 42) 0km - 6(/km) Add a comment 0mi, 32:55 Cross-Training - Weights Add a comment 3.1mi, 30:39 Running - parkrun Split Summary === 1) 1km - 5:58(5:58/km) 125/156bpm 52cal 10.06/11.12kmph 2) 1km - 5:59(5:59/km) 154/165bpm 65cal 10.03/11.12kmph 3) 1km - 6:23(6:23/km) 164/171bpm 73cal 9.41/10.92kmph 4) 1km - 6:20(6:20/km) 167/173bpm 75cal 9.48/10.21kmph 5) 1km - 5:59(5:59/km) 175/181bpm 75cal 10.02/11.46kmph 6) 0.01km - 1(2:36/km) 178/178bpm 23.13/11.46kmph 28th Dec 2019, 10:43am Angus Clydesdale wrote: Nice one. Add a comment	13.2mi, 1:00:10 Cycling - Turbo Trainer Split Summary === 1) 5km - 16:29(3:18/km) 109/128bpm 95cal 80/92rpm 18.21/27.78kmph 2) 5km - 13:18(2:40/km) 123/139bpm 94cal 81/89rpm 22.55/27.01kmph 3) 5km - 13:25(2:41/km) 131/142bpm 104cal 80/89rpm 22.36/27.01kmph 4) 5km - 13:37(2:43/km) 132/143bpm 102cal 79/89rpm 22.03/26.81kmph 5) 1.2km - 3:21(2:47/km) 135/139bpm 27cal 78/86rpm 21.52/26kmph Add a comment	8.5mi, 1:44:25 Running - General Split Summary === 1) 1km - 6:58(6:58/km) 142/152bpm 70cal 8.61/9.77kmph 2) 1km - 7:15(7:15/km) 142/157bpm 72cal 8.28/9.31kmph 3) 1km - 6:57(6:57/km) 133/143bpm 66cal 8.62/9.44kmph 4) 1km - 7:39(7:39/km) 141/158bpm 74cal 7.84/8.2kmph 5) 1km - 7:37(7:37/km) 147/158bpm 78cal 7.88/8.53kmph 6) 1km - 7:30(7:30/km) 135/146bpm 67cal 8/8.6kmph 7) 1km - 8:14(8:14/km) 142/158bpm 75cal 7.28/8.77kmph 8) 1km - 8:28(8:28/km) 150/160bpm 85cal 7.09/7.79kmph 9) 1km - 7:46(7:46/km) 138/154bpm 67cal 7.72/9.21kmph 10) 1km - 7:54(7:54/km) 150/162bpm 77cal 7.59/9.31kmph 11) 1km - 7:14(7:14/km) 135/147bpm 60cal 8.3/9.74kmph 12) 1km - 7:35(7:35/km) 143/154bpm 70cal 7.91/8.94kmph 13) 1km - 8:15(8:15/km) 151/165bpm 83cal 7.27/8.56kmph 14) 0.72km - 5:02(6:59/km) 145/155bpm 47cal 8.59/9.57kmph Add a comment
Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
0mi, 15:00 Cross-Training - Core Add a comment 0mi, 32:43 Cross-Training - Weights Add a comment 0.8mi, 46:46 Swimming - Drills Split Summary === 1) 0.1km - 2:04(20:40/km) 20cal 24/rpm 2.9/3.06kmph 2) 0km - 23(/km) 3) 0km - 1:19(/km) 4) 0km - 1:23(/km) 5) 0km - 1:11(/km) 6) 0km - 1:00(/km) 7) 0.1km - 2:07(21:08/km) 34cal 20/rpm 3.31/4.4kmph 8) 0km - 2:39(/km) 9) 0.1km - 1:58(19:37/km) 22cal 19/rpm 3.06/3.41kmph 10) 0km - 2:04(/km) 11) 0.1km - 1:58(19:35/km) 22cal 18/rpm 3.06/3.24kmph 12) 0km - 2:29(/km) 13) 0.1km - 2:02(20:19/km) 21cal 21/rpm 2.95/3.31kmph 14) 0km - 40(/km) 15) 0.1km - 1:45(17:29/km) 23cal 26/rpm 3.43/3.65kmph 16) 0km - 1:06(/km) 17) 0.03km - 40(26:31/km) 5cal 21/rpm 2.26/2.26kmph 18) 0km - 38(/km) 19) 0.03km - 54(36:17/km) 9cal 24/rpm 5.18/5.18kmph 20) 0km - 1:40(/km) 21) 0km - 28(/km) 22) 0km - 48(/km) 23) 0.1km - 2:10(21:42/km) 20cal 23/rpm 2.76/2.87kmph 24) 0km - 1:29(/km) 25) 0.1km - 2:11(21:48/km) 20cal 22/rpm 2.75/3.06kmph 26) 0km - 3:18(/km) 27) 0.2km - 4:22(21:50/km) 40cal 24/rpm 2.75/3.19kmph 28) 0km - 2:03(/km) Add a comment	3.1mi, 31:08 Running - parkrun Split Summary === 1) 1km - 6:53(6:53/km) 142/158bpm 70cal 8.72/10.01kmph 2) 1km - 6:34(6:34/km) 144/158bpm 70cal 9.13/10.35kmph 3) 1km - 6:22(6:22/km) 161/170bpm 74cal 9.41/10.01kmph 4) 1km - 6:10(6:10/km) 160/165bpm 67cal 9.72/10.31kmph 5) 0.91km - 5:08(5:39/km) 161/169bpm 59cal 10.63/12.29kmph Add a comment 3.1mi, 30:58 Running - parkrun Split Summary === 1) 1km - 6:38(6:38/km) 143/157bpm 68cal 9.06/10.55kmph 2) 1km - 6:14(6:14/km) 150/158bpm 68cal 9.62/9.94kmph 3) 1km - 5:56(5:56/km) 151/168bpm 65cal 10.12/10.48kmph 4) 1km - 6:11(6:11/km) 164/168bpm 73cal 9.72/10.31kmph 5) 0.99km - 6:00(6:05/km) 165/171bpm 71cal 9.86/10.28kmph Add a comment	1mi, 48:03 Swimming - General Split Summary === 1) 0.1km - 2:10(21:41/km) 20cal 23/rpm 2.77/3.02kmph 2) 0km - 1:11(/km) 3) 0.1km - 2:12(22:00/km) 20cal 23/rpm 2.73/3.07kmph 4) 0km - 2:30(/km) 5) 0.1km - 1:59(19:45/km) 21cal 26/rpm 3.04/3.31kmph 6) 0km - 19(/km) 7) 0.1km - 2:05(20:53/km) 20cal 25/rpm 2.87/2.98kmph 8) 0km - 17(/km) 9) 0.1km - 2:04(20:41/km) 21cal 25/rpm 2.9/3.49kmph 10) 0km - 1:41(/km) 11) 0.1km - 2:01(20:06/km) 20cal 26/rpm 2.98/3.07kmph 12) 0km - 17(/km) 13) 0.1km - 2:06(20:59/km) 21cal 25/rpm 2.86/3.33kmph 14) 0km - 16(/km) 15) 0.1km - 2:08(21:20/km) 20cal 25/rpm 2.81/3.13kmph 16) 0km - 24(/km) 17) 0.1km - 2:05(20:48/km) 21cal 25/rpm 2.88/3.29kmph 18) 0km - 2:06(/km) 19) 0.05km - 56(18:36/km) 11cal 28/rpm 3.23/3.43kmph 20) 0km - 11(/km) 21) 0.05km - 1:01(20:10/km) 10cal 26/rpm 2.97/3.19kmph 22) 0km - 1:56(/km) 23) 0.1km - 2:03(20:35/km) 20cal 27/rpm 2.92/3.09kmph 24) 0km - 18(/km) 25) 0.1km - 2:08(21:21/km) 20cal 25/rpm 2.81/2.93kmph 26) 0km - 14(/km) 27) 0.1km - 2:12(22:00/km) 20cal 24/rpm 2.73/2.83kmph 28) 0km - 22(/km) 29) 0.1km - 2:10(21:38/km) 21cal 24/rpm 2.78/3.46kmph 30) 0km - 1:57(/km) 31) 0.1km - 2:10(21:41/km) 20cal 24/rpm 2.77/2.89kmph 32) 0km - 22(/km) 33) 0.1km - 2:13(22:06/km) 20cal 24/rpm 2.71/2.83kmph Add a comment 0mi, 42:07 Cross-Training - Yoga Split Summary === 1) 0km - 42:07(/km) 66/105bpm 76cal Add a comment	0mi, 27:02 Cross-Training - Yoga Split Summary === 1) 0km - 27:02(/km) 75/92bpm 63cal Add a comment 0mi, 28:51 Cross-Training - Weights Add a comment	-	-	0mi, 25:11 Cross-Training - Yoga Split Summary === 1) 0km - 25:11(/km) 75/160bpm 63cal Add a comment 0mi, 27:48 Cross-Training - Weights Add a comment
Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
0mi, 35:34 Cross-Training - Weights Add a comment	0mi, 21:34 Cross-Training - Yoga Split Summary === 1) 0km - 21:34(/km) 67/100bpm 42cal Add a comment	-	-	1mi, 11:36 Running - Warm Down Split Summary === 1) 1km - 7:17(7:17/km) 146/153bpm 74cal 8.23/8.53kmph 2) 0.59km - 4:19(7:16/km) 144/149bpm 43cal 8.25/8.5kmph Add a comment 3.1mi, 31:46 Running - parkrun Split Summary === 1) 1km - 6:02(6:02/km) 132/143bpm 60cal 9.93/11.42kmph 2) 1km - 6:17(6:17/km) 140/148bpm 65cal 9.56/9.84kmph 3) 1km - 6:21(6:21/km) 154/162bpm 72cal 9.46/10.14kmph 4) 1km - 6:28(6:28/km) 158/169bpm 74cal 9.27/9.51kmph 5) 1km - 6:26(6:26/km) 160/166bpm 74cal 9.33/9.94kmph 6) 0.04km - 12(5:04/km) 158/160bpm 2cal 11.85/10.01kmph Add a comment 1.1mi, 12:21 Running - Warm Up Split Summary === 1) 1km - 6:45(6:45/km) 125/140bpm 64cal 8.9/10.08kmph 2) 0.79km - 5:37(7:08/km) 137/143bpm 55cal 8.41/8.6kmph Add a comment	1.1mi, 50:29 Swimming - General 300m warm up 200m pull 100m kick 4 x 25 1 arm 4 x 50 zip-ups 4 x 200m Add a comment	0mi, 38:09 Cross-Training - Weights Add a comment 5.3mi, 23:22 Cycling - FTP Test Split Summary === 1) 5km - 14:23(2:53/km) 122/145bpm 105cal 79/89rpm 20.85/30.77kmph 2) 3.23km - 8:59(2:47/km) 136/165bpm 76cal 72/87rpm 21.61/32.72kmph Add a comment 0mi, 25:20 Cross-Training - Yoga Split Summary === 1) 0km - 25:20(/km) 60/90bpm 35cal 14th Jan 2020, 11:30am Tomski wrote: your heart rate does not even fit on the graph mumski! Add a comment
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
0mi, 49:21 Cross-Training - Yoga Split Summary === 1) 0km - 49:21(/km) 75/106bpm 115cal Add a comment 0mi, 31:47 Cross-Training - Weights Add a comment 8.4mi, 1:43:49 Running - General Split Summary === 1) 1km - 7:14(7:14/km) 138/152bpm 72cal 8.29/9kmph 2) 1km - 7:32(7:32/km) 146/161bpm 75cal 7.96/9.74kmph 3) 1km - 7:00(7:00/km) 140/148bpm 68cal 8.58/9.94kmph 4) 1km - 7:37(7:37/km) 146/160bpm 75cal 7.88/8.4kmph 5) 1km - 7:48(7:48/km) 150/159bpm 79cal 7.7/8.16kmph 6) 1km - 7:26(7:26/km) 140/155bpm 70cal 8.08/8.97kmph 7) 1km - 8:34(8:34/km) 148/164bpm 84cal 7/8.67kmph 8) 1km - 8:15(8:15/km) 152/163bpm 85cal 7.27/7.73kmph 9) 1km - 7:56(7:56/km) 145/154bpm 71cal 7.56/8.94kmph 10) 1km - 8:05(8:05/km) 144/157bpm 73cal 7.43/8.63kmph 11) 1km - 7:17(7:17/km) 136/142bpm 63cal 8.24/9.34kmph 12) 1km - 7:41(7:41/km) 144/157bpm 72cal 7.81/9.51kmph 13) 1km - 7:53(7:53/km) 152/162bpm 80cal 7.61/8.7kmph 14) 0.47km - 3:31(7:26/km) 141/144bpm 30cal 8.07/8.97kmph 14th Jan 2020, 11:27am Tomski wrote: bit soggy out? 14th Jan 2020, 12:18pm Sweetie wrote: It was grim but also kinda fun in a masochistic way! 14th Jan 2020, 1:25pm Tomski wrote: battle against the elements! Add a comment	1.1mi, 47:56 Swimming - General Split Summary === 1) 0.4km - 8:54(22:15/km) 80cal 23/rpm 2.7/2.87kmph 2) 0km - 1:22(/km) 3) 0.1km - 1:57(19:29/km) 20cal 26/rpm 3.08/3.14kmph 4) 0km - 20(/km) 5) 0.1km - 2:03(20:25/km) 20cal 24/rpm 2.94/3.13kmph 6) 0km - 1:29(/km) 7) 0.1km - 1:59(19:51/km) 20cal 25/rpm 3.02/3.16kmph 8) 0km - 17(/km) 9) 0.1km - 2:03(20:25/km) 20cal 25/rpm 2.94/3kmph 10) 0km - 14(/km) 11) 0.1km - 2:05(20:48/km) 20cal 24/rpm 2.88/2.94kmph 12) 0km - 17(/km) 13) 0.1km - 2:07(21:14/km) 20cal 24/rpm 2.83/2.88kmph 14) 0km - 25(/km) 15) 0.1km - 2:08(21:20/km) 20cal 23/rpm 2.81/2.96kmph 16) 0km - 2:12(/km) 17) 0.1km - 2:07(21:07/km) 20cal 23/rpm 2.84/2.95kmph 18) 0km - 2:36(/km) 19) 0.1km - 2:03(20:35/km) 20cal 24/rpm 2.92/3.09kmph 20) 0km - 35(/km) 21) 0.1km - 2:01(20:13/km) 20cal 24/rpm 2.97/3.02kmph 22) 0km - 15(/km) 23) 0.1km - 2:11(21:47/km) 20cal 23/rpm 2.75/3kmph 24) 0km - 1:17(/km) 25) 0.1km - 2:08(21:18/km) 20cal 24/rpm 2.82/3.11kmph 26) 0km - 10(/km) 27) 0.1km - 2:12(22:03/km) 20cal 23/rpm 2.72/3.03kmph 28) 0km - 28(/km) Add a comment 16.6mi, 1:15:01 Cycling - Turbo Trainer Split Summary === 1) 5km - 15:48(3:10/km) 102/116bpm 80cal 75/84rpm 18.98/24.22kmph 2) 5km - 13:04(2:37/km) 113/120bpm 77cal 76/80rpm 22.95/24.05kmph 3) 5km - 13:14(2:39/km) 119/128bpm 82cal 75/79rpm 22.68/24.42kmph 4) 5km - 13:19(2:40/km) 123/131bpm 85cal 74/79rpm 22.54/24.52kmph 5) 5km - 13:57(2:47/km) 122/130bpm 77cal 71/78rpm 21.51/24.22kmph 6) 1.66km - 5:39(3:25/km) 115/129bpm 24cal 69/76rpm 17.6/23.31kmph Add a comment	0mi, 25:47 Cross-Training - Yoga Split Summary === 1) 0km - 25:47(/km) 76/97bpm 63cal Add a comment 0mi, 28:52 Cross-Training - Weights Add a comment 3.9mi, 44:51 Running - Intervals 5 x 800m intervals Split Summary === 1) 1km - 7:04(7:04/km) 142/154bpm 73cal 8.5/9.37kmph 2) 0.8km - 4:53(6:17/km) 152/162bpm 53cal 9.56/9.71kmph 3) 0.16km - 1:54(12:06/km) 125/152bpm 13cal 4.96/9.41kmph 4) 0.8km - 4:58(6:27/km) 135/149bpm 43cal 9.3/9.81kmph 5) 0.18km - 1:59(10:45/km) 126/147bpm 13cal 5.58/9.57kmph 6) 0.8km - 5:01(6:50/km) 137/146bpm 44cal 8.78/9.47kmph 7) 0.18km - 1:59(10:57/km) 118/138bpm 9cal 5.48/9.34kmph 8) 0.8km - 5:01(6:34/km) 139/152bpm 45cal 9.13/9.47kmph 9) 0.16km - 2:05(12:49/km) 125/142bpm 12cal 4.68/9.44kmph 10) 0.8km - 4:57(6:40/km) 138/146bpm 42cal 9/9.51kmph 11) 0.09km - 57(10:15/km) 135/141bpm 7cal 5.85/9.31kmph 12) 0.53km - 4:02(7:35/km) 140/148bpm 35cal 7.92/8.7kmph Add a comment	1mi, 45:44 Swimming - General 200m warm up 400m (100m kick, 100 pull, 200) 400m (200m kick, 100 pull, 100) 400m (100m kick, 200 pull, 100) 200m cool down. Split Summary === 1) 0.2km - 4:30(22:32/km) 40cal 23/rpm 2.66/2.87kmph 2) 0km - 26(/km) 3) 0.4km - 10:27(34:49/km) 60cal 23/rpm 2.74/3.06kmph 4) 0km - 42(/km) 5) 0.4km - 12:50(1:04:08/km) 40cal 23/rpm 2.68/2.88kmph 6) 0km - 26(/km) 7) 0.4km - 10:51(36:11/km) 61cal 23/rpm 2.69/3.56kmph 8) 0km - 46(/km) 9) 0.2km - 4:47(23:55/km) 40cal 23/rpm 2.51/3.16kmph Add a comment	1.7mi, 47:19 Cross-Training - Walking Split Summary === 1) 1km - 15:42(15:42/km) 104/127bpm 107cal 47/99rpm 3.82/5.14kmph 2) 1km - 17:14(17:14/km) 91/111bpm 67cal 42/106rpm 3.48/4.97kmph 3) 0.75km - 14:23(19:04/km) 84/125bpm 60cal 37/68rpm 3.15/4.97kmph Add a comment	0.5mi, 11:50 Cross-Training - Walking Split Summary === 1) 0.83km - 11:50(14:19/km) 61/100bpm 46cal 42/55rpm 4.19/6.52kmph Add a comment 4.6mi, 1:39:15 Cross-Training - Walking Split Summary === 1) 1km - 14:05(14:05/km) 98/138bpm 86cal 47/62rpm 4.26/5.98kmph 2) 1km - 12:35(12:35/km) 69/138bpm 44cal 45/62rpm 4.77/5.51kmph 3) 1km - 12:41(12:41/km) 63/86bpm 17cal 55/62rpm 4.73/5.64kmph 4) 1km - 16:03(16:03/km) 92/115bpm 61cal 46/66rpm 3.74/5.31kmph 5) 1km - 13:55(13:55/km) 84/107bpm 39cal 52/79rpm 4.31/5.14kmph 6) 1km - 13:02(13:02/km) 93/106bpm 47cal 54/69rpm 4.6/5.04kmph 7) 1km - 12:34(12:34/km) 93/109bpm 45cal 56/65rpm 4.78/5.24kmph 8) 0.34km - 4:20(12:55/km) 87/112bpm 13cal 56/65rpm 4.64/5.27kmph Add a comment	-

2020	Distance	Date	Result	WAVA
Morecambe Prom parkrun	5km	11 Jan	31:46	50.98%
Bryn Bach parkrun	5km	1 Jan	30:58	52.30%
Aberbeeg parkrun	5km	1 Jan	31:01	52.21%
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 Triathlon	750metres/30km/5km	13 May	19:44 / 1:01:27 / 29:19	0.00%
Llanelli sprint tri - run only	5km	13 May	29:19	54.17%
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 tri - run only	5km	14 May	28:34	55.10%
Llanelli Sprint Triathlon	750metres/30km/5km	14 May	21:03 / 1:02:43 / 28:34	0.00%
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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