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Sweetie F45

About

Race Times

All Races

Mileage

Training

Blog

FERC

Races
94
Miles
4963
Miles
190
Miles
5664
WAVA
58.80%
400m
1:35
Mile
7:37
5k
25:23
5M
44:40
10k
54:25
Half
2:07:49
Mara
4:56:09
40k
1:24:44
56M
4:07:24
112M
400m
8:24
750m
19:44
1500m
31:33
2.4M

Planned Races

09 Sep 18	Ironman Wales
07 Oct 18	Cardiff Half Marathon
03 Nov 18	Big Fetch Mile - Cardiff
18 Nov 18	windsor & Eton Winter 15km - Dorney Lake

Groups

This user is a member of 700 Miles in 2017, 700 miles in 2018, Conquercise Game, Fetch App, Fetch Social Runs, FetchPoint Game, New Fetch Game, Swimmers, Swimming Hat of Awesomeness, UTMOST

2018 Targets

SWIM
100
BIKE
3500
RUN
700

Set your targets for 2018

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Dist	Race	Best	Pace	WAVA	Races	2004	2005	2006	2007	2013	2014	2015	2016	2017
400m	Big Fetch 400m400m	1:35	6:22	58.25	1									1:35
1mi	Self Trancendence 1 Mile Relay1mi	7:37	7:37	55.17	3			7:37	7:50					7:58
2mi	Self Transcendence 2 miles2mi	16:10	8:05	55.32	2		16:10	16:35
3mi	Transendence 3 mile3mi	24:35	8:12	56.73	2		24:35	25:45
5km	swansea harriers seaside series 15km	25:23	8:10	56.88	33	36:58	25:23	26:25	27:20	30:50	29:13	28:59	28:14	29:07
4mi	Transendence 4 mile4mi	34:51	8:43	53.36	2		34:51	35:37
8km	Running 4 women 8k8km	42:12	8:29	56.31	1		42:12
5mi	Old Father Time 5 Mile5mi	44:40	8:56	53.84	5		45:10	47:32	44:40	51:48	50:46
10km	HSBC KRUF Cardiff 10K10km	54:25	8:45	55.36	17	1:02:15	56:05	54:25	58:15		1:01:48	1:00:12	59:00	58:25
8mi	Lliswerry 88mi	1:14:36	9:20	52.53	2				1:14:36					1:15:16
15km	windsor & Eton Winter 15km - Dorney Lake15km	1:31:33	9:49	53.67	2								1:33:35	1:31:33
13.1mi	Tour of Torfaen13.1mi	2:07:49	9:45	51.95	9	2:27:11	2:11:00	2:07:49	2:09:07				2:11:58	2:10:38
26.2mi	ABP Southampton Marathon26.2mi	4:56:09	11:18	50.39	4			5:10:30	5:17:17					4:56:09

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	6	22	32	34	55	24	48	47	0	0	0	0	268
2018	181	180	256	302	335	348	314	164	0	0	0	0	2080
2018	6.1	6.1	7.1	9.1	10	10.3	8.2	8.5	0	0	0	0	65.5
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
2017	4.2	4.9	6	6.7	9.6	9.2	8.2	7.2	5.2	4.5	5.9	6.6	78.1
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
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
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	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
2008	0.9	0.8	0	0	0	0	0	0	0	0	0	0	1.7
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
2007	0	0	0	0	0	0	0	0	0.4	4.3	0	0	4.6
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
2006	0	0	0	0	0	0	0	0	1	0.3	0	0	1.3
2005	23	31	30	50	55	44	56	62	60	16	2	31	460

Sat 21st Jul Jul 21	Sun 22nd Jul Jul 22	Mon 23rd Jul Jul 23	Tue 24th Jul Jul 24	Wed 25th Jul Jul 25	Thu 26th Jul Jul 26	Fri 27th Jul Jul 27
-	96.4mi, 7:35:44 Cycling - General Split Summary === 1) 5km - 15:05(3:01/km) 111/127bpm 93cal 19.89/38.66kmph 2) 5km - 18:57(3:47/km) 119/131bpm 123cal 15.84/41.38kmph 3) 5km - 12:24(2:29/km) 109/138bpm 55cal 24.19/44.54kmph 4) 5km - 15:04(3:01/km) 111/136bpm 61cal 19.91/43.2kmph 5) 5km - 13:23(2:41/km) 107/131bpm 55cal 22.41/48.17kmph 6) 5km - 15:03(3:01/km) 112/140bpm 92cal 19.94/47.63kmph 7) 5km - 14:27(2:53/km) 110/126bpm 62cal 20.75/39.03kmph 8) 5km - 11:20(2:16/km) 108/125bpm 42cal 26.47/35.91kmph 9) 5km - 13:41(2:44/km) 112/138bpm 62cal 21.91/36.48kmph 10) 5km - 13:19(2:40/km) 120/145bpm 73cal 22.54/43.16kmph 11) 5km - 12:49(2:34/km) 119/142bpm 57cal 23.41/34.93kmph 12) 5km - 13:51(2:46/km) 123/141bpm 74cal 21.65/40.58kmph 13) 5km - 19:07(3:49/km) 129/142bpm 124cal 15.7/36.91kmph 14) 5km - 17:39(3:32/km) 130/155bpm 113cal 17/47.2kmph 15) 5km - 10:39(2:08/km) 112/135bpm 26cal 28.17/47.56kmph 16) 5km - 15:24(3:05/km) 116/142bpm 71cal 19.48/38.22kmph 17) 5km - 16:36(3:19/km) 124/141bpm 94cal 18.07/31.61kmph 18) 5km - 17:54(3:35/km) 134/156bpm 130cal 16.76/46.45kmph 19) 5km - 13:07(2:37/km) 120/135bpm 50cal 22.87/42.89kmph 20) 5km - 11:38(2:20/km) 115/130bpm 40cal 25.8/39.13kmph 21) 5km - 16:01(3:12/km) 126/143bpm 85cal 18.73/29.36kmph 22) 5km - 17:35(3:31/km) 130/144bpm 106cal 17.06/42.76kmph 23) 5km - 23:56(4:47/km) 141/155bpm 203cal 12.53/27.14kmph 24) 5km - 11:11(2:14/km) 118/139bpm 33cal 26.81/44.47kmph 25) 5km - 11:34(2:19/km) 112/140bpm 32cal 25.94/43.23kmph 26) 5km - 18:08(3:38/km) 125/143bpm 92cal 16.54/35.04kmph 27) 5km - 11:06(2:13/km) 113/132bpm 32cal 27.04/39.97kmph 28) 5km - 9:58(2:00/km) 115/126bpm 33cal 30.11/39.77kmph 29) 5km - 11:48(2:22/km) 122/137bpm 56cal 25.42/33.59kmph 30) 5km - 12:29(2:30/km) 126/139bpm 68cal 24.04/31.31kmph 31) 5km - 19:50(3:58/km) 139/153bpm 162cal 15.13/27.58kmph 32) 0.18km - 40(3:38/km) 133/137bpm 4cal 16.51/20.32kmph Add a comment	-	1.1mi, 54:43 Swimming - General Split Summary === 1) 0.4km - 12:53(32:12/km) 80cal 21/rpm 2.62/3.21kmph 2) 0km - 45(/km) 3) 0.4km - 8:39(21:37/km) 80cal 22/rpm 2.78/3.12kmph 4) 0km - 1:08(/km) 5) 0.2km - 5:29(27:24/km) 57cal 32/rpm 2.19/2.43kmph 6) 0km - 48(/km) 7) 0.1km - 2:50(28:20/km) 19cal 20/rpm 2.12/2.59kmph 8) 0km - 47(/km) 9) 0.2km - 3:10(15:51/km) 55cal 18/rpm 3.78/6.26kmph 10) 0km - 56(/km) 11) 0.05km - 59(19:49/km) 10cal 23/rpm 3.03/3.25kmph 12) 0km - 25(/km) 13) 0.05km - 1:01(20:18/km) 10cal 23/rpm 2.96/3.06kmph 14) 0km - 2:20(/km) 15) 0.2km - 4:22(21:50/km) 40cal 22/rpm 2.75/4.22kmph 16) 0km - 2:42(/km) 17) 0.2km - 5:28(27:18/km) 50cal 26/rpm 2.2/2.7kmph Add a comment 7.5mi, 32:54 Cycling - General Split Summary === 1) 5km - 10:46(2:09/km) 107/128bpm 61cal 27.85/42.66kmph 2) 5km - 13:40(2:44/km) 127/159bpm 110cal 21.96/36.95kmph 3) 2.02km - 8:28(4:11/km) 142/159bpm 83cal 14.34/27.28kmph Add a comment	-	6.1mi, 1:09:37 Running - General Split Summary === 1) 1km - 6:38(6:38/km) 136/148bpm 62cal 9.05/10.01kmph 2) 1km - 6:26(6:26/km) 132/145bpm 59cal 9.32/10.11kmph 3) 1km - 6:58(6:58/km) 146/159bpm 73cal 8.62/9.1kmph 4) 1km - 6:54(6:54/km) 147/163bpm 70cal 8.7/9.27kmph 5) 1km - 7:32(7:32/km) 144/167bpm 69cal 7.97/9.24kmph 6) 1km - 7:54(7:54/km) 156/164bpm 88cal 7.6/8.6kmph 7) 1km - 7:14(7:14/km) 146/158bpm 66cal 8.29/9.17kmph 8) 1km - 7:13(7:13/km) 147/158bpm 65cal 8.31/9.1kmph 9) 1km - 7:40(7:40/km) 157/164bpm 83cal 7.83/8.67kmph 10) 0.78km - 5:08(6:34/km) 150/159bpm 49cal 9.14/9.54kmph Add a comment	0.8mi, 44:55 Swimming - General Split Summary === 1) 0.05km - 1:02(20:45/km) 10cal 22/rpm 2.89/2.91kmph 2) 0km - 1:49(/km) 3) 0.25km - 7:42(30:49/km) 50cal 21/rpm 2.57/3.06kmph 4) 0km - 1:11(/km) 5) 0.4km - 8:55(22:18/km) 80cal 22/rpm 2.69/3.66kmph 6) 0km - 21(/km) 7) 0.1km - 2:21(23:35/km) 20cal 21/rpm 2.55/2.61kmph 8) 0km - 54(/km) 9) 0.1km - 2:21(23:30/km) 20cal 20/rpm 2.55/2.72kmph 10) 0km - 2:28(/km) 11) 0.1km - 1:59(19:47/km) 20cal 23/rpm 3.03/3.18kmph 12) 0km - 54(/km) 13) 0.05km - 1:14(24:33/km) 10cal 21/rpm 2.44/2.55kmph 14) 0km - 35(/km) 15) 0.05km - 1:09(22:59/km) 10cal 19/rpm 2.61/2.89kmph 16) 0km - 41(/km) 17) 0.08km - 2:39(35:15/km) 15cal 22/rpm 2.18/2.43kmph 18) 0km - 1:21(/km) 19) 0.1km - 1:54(19:01/km) 20cal 24/rpm 3.15/4.09kmph 20) 0km - 1:17(/km) 21) 0.05km - 1:10(23:14/km) 10cal 22/rpm 2.58/2.67kmph 22) 0km - 18(/km) 23) 0.03km - 39(26:05/km) 7cal 29/rpm 2.3/2.3kmph Add a comment
Sat 28th Jul Jul 28	Sun 29th Jul Jul 29	Mon 30th Jul Jul 30	Tue 31st Jul Jul 31	Wed 1st Aug Aug 1	Thu 2nd Aug Aug 2	Fri 3rd Aug Aug 3
-	7.6mi, 1:34:30 Running - General Split Summary === 1) 1km - 6:53(6:53/km) 145/152bpm 72cal 8.71/9.81kmph 2) 1km - 7:24(7:24/km) 149/161bpm 78cal 8.11/9.07kmph 3) 1km - 6:51(6:51/km) 138/145bpm 62cal 8.77/9.71kmph 4) 1km - 7:31(7:31/km) 147/158bpm 75cal 7.97/8.87kmph 5) 1km - 7:43(7:43/km) 151/158bpm 82cal 7.77/9.41kmph 6) 1km - 7:22(7:22/km) 147/162bpm 70cal 8.15/8.97kmph 7) 1km - 8:18(8:18/km) 153/163bpm 87cal 7.23/9.14kmph 8) 1km - 8:38(8:38/km) 154/163bpm 94cal 6.94/8.03kmph 9) 1km - 7:40(7:40/km) 146/156bpm 59cal 7.82/8.67kmph 10) 1km - 7:51(7:51/km) 139/151bpm 45cal 7.65/8.9kmph 11) 1km - 8:25(8:25/km) 147/156bpm 71cal 7.12/9.57kmph 12) 1km - 7:46(7:46/km) 150/159bpm 69cal 7.73/8.5kmph 13) 0.29km - 2:08(7:24/km) 144/149bpm 13cal 8.12/8.4kmph Add a comment 5.6mi, 59:53 Running - Treadmill Split Summary === 1) 1km - 6:48(6:48/km) 148/171bpm 70cal 8.82/10.38kmph 2) 1km - 6:46(6:46/km) 141/149bpm 66cal 8.87/9.51kmph 3) 1km - 6:47(6:47/km) 142/149bpm 65cal 8.84/9.67kmph 4) 1km - 6:40(6:40/km) 144/150bpm 65cal 8.99/9.51kmph 5) 1km - 6:47(6:47/km) 146/152bpm 66cal 8.83/10.01kmph 6) 1km - 7:15(7:15/km) 144/151bpm 65cal 8.27/10.01kmph 7) 1km - 6:45(6:45/km) 141/147bpm 56cal 8.88/9.91kmph 8) 1km - 6:35(6:35/km) 146/150bpm 60cal 9.11/10.25kmph 9) 0.82km - 5:29(6:43/km) 146/149bpm 49cal 8.94/9.61kmph Add a comment	-	-	1.7mi, 58:16 Swimming - General Split Summary === 1) 0.64km - 13:50(21:32/km) 134cal 23/30rpm 2.79/5.18kmph 2) 2.03km - 44:26(21:54/km) 424cal 24/28rpm 2.74/5.31kmph Add a comment 20.3mi, 1:23:47 Cycling - General Split Summary === 1) 5km - 11:13(2:15/km) 105/122bpm 60cal 26.76/41.62kmph 2) 5km - 13:42(2:44/km) 125/138bpm 108cal 21.9/34.53kmph 3) 5km - 11:40(2:20/km) 121/136bpm 72cal 25.71/39.77kmph 4) 5km - 12:20(2:28/km) 124/139bpm 79cal 24.33/38.43kmph 5) 5km - 11:07(2:13/km) 124/144bpm 65cal 26.99/41.28kmph 6) 5km - 13:04(2:37/km) 132/147bpm 95cal 22.96/34.46kmph 7) 2.64km - 10:42(4:03/km) 148/166bpm 108cal 14.8/28.58kmph Add a comment	3.1mi, 36:59 Running - Treadmill Split Summary === 1) 1km - 7:53(7:53/km) 141/147bpm 78cal 7.61/8.4kmph 2) 1km - 7:43(7:43/km) 143/148bpm 77cal 7.77/8.87kmph 3) 1km - 7:30(7:30/km) 144/150bpm 73cal 8/8.9kmph 4) 1km - 7:39(7:39/km) 147/152bpm 77cal 7.84/8.63kmph 5) 0.85km - 6:14(7:19/km) 146/151bpm 60cal 8.2/8.5kmph Add a comment 5.7mi, 1:09:07 Running - General Split Summary === 1) 1km - 6:58(6:58/km) 149/158bpm 75cal 8.6/9.84kmph 2) 1km - 6:43(6:43/km) 144/153bpm 68cal 8.93/9.71kmph 3) 1km - 7:24(7:24/km) 151/162bpm 81cal 8.11/8.8kmph 4) 1km - 7:15(7:15/km) 150/162bpm 76cal 8.27/9.17kmph 5) 1km - 7:54(7:54/km) 145/162bpm 71cal 7.59/8.8kmph 6) 1km - 8:19(8:19/km) 154/163bpm 89cal 7.22/8.7kmph 7) 1km - 7:36(7:36/km) 146/156bpm 68cal 7.89/8.6kmph 8) 1km - 7:57(7:57/km) 151/163bpm 78cal 7.54/8.6kmph 9) 1km - 7:28(7:28/km) 152/166bpm 73cal 8.03/8.73kmph 10) 0.2km - 1:31(7:37/km) 145/148bpm 12cal 7.88/8.06kmph Add a comment 6.2mi, 1:06:13 Running - Treadmill Split Summary === 1) 1km - 7:02(7:02/km) 129/138bpm 63cal 8.53/9.14kmph 2) 1km - 7:03(7:03/km) 138/143bpm 69cal 8.52/13.1kmph 3) 1km - 6:53(6:53/km) 145/151bpm 70cal 8.72/9.74kmph 4) 1km - 6:54(6:54/km) 151/157bpm 73cal 8.7/9.37kmph 5) 1km - 7:06(7:06/km) 150/153bpm 73cal 8.44/9.41kmph 6) 1km - 7:03(7:03/km) 150/155bpm 73cal 8.5/11.02kmph 7) 1km - 7:25(7:25/km) 149/157bpm 72cal 8.08/8.97kmph 8) 1km - 7:10(7:10/km) 152/156bpm 75cal 8.38/8.83kmph 9) 1km - 7:15(7:15/km) 151/154bpm 74cal 8.28/8.87kmph 10) 0.34km - 2:22(6:56/km) 151/153bpm 24cal 8.65/10.25kmph Add a comment	0.9mi, 43:12 Swimming - General Split Summary === 1) 0.1km - 2:09(21:35/km) 20cal 22/rpm 2.78/3.16kmph 2) 0km - 2:38(/km) 3) 0.35km - 9:31(27:10/km) 72cal 22/rpm 2.61/3.09kmph 4) 0km - 2:31(/km) 5) 0.35km - 9:57(28:27/km) 72cal 21/rpm 2.64/3.32kmph 6) 0km - 1:01(/km) 7) 0.35km - 9:27(27:01/km) 72cal 21/rpm 2.6/3.05kmph 8) 0km - 1:17(/km) 9) 0.15km - 3:20(22:11/km) 30cal 22/rpm 2.7/2.88kmph 10) 0km - 12(/km) 11) 0.05km - 1:08(22:48/km) 10cal 20/rpm 2.63/2.64kmph Add a comment 13.7mi, 1:00:00 Cycling - Turbo Trainer Add a comment
Sat 4th Aug Aug 4	Sun 5th Aug Aug 5	Mon 6th Aug Aug 6	Tue 7th Aug Aug 7	Wed 8th Aug Aug 8	Thu 9th Aug Aug 9	Fri 10th Aug Aug 10
-	96.6mi, 7:34:37 Cycling - General Split Summary === 1) 5km - 15:12(3:02/km) 119/135bpm 106cal 19.74/38.9kmph 2) 5km - 19:13(3:51/km) 123/134bpm 127cal 15.61/41.38kmph 3) 5km - 12:27(2:29/km) 110/142bpm 53cal 24.09/46.93kmph 4) 5km - 14:02(2:48/km) 116/139bpm 63cal 21.38/44.44kmph 5) 5km - 12:25(2:29/km) 114/141bpm 53cal 24.15/49.95kmph 6) 5km - 14:30(2:54/km) 115/145bpm 62cal 20.68/47.3kmph 7) 5km - 14:23(2:53/km) 115/129bpm 60cal 20.85/38.73kmph 8) 5km - 10:51(2:10/km) 115/129bpm 45cal 27.65/38.16kmph 9) 5km - 13:14(2:39/km) 117/141bpm 60cal 22.67/38.39kmph 10) 5km - 14:28(2:54/km) 117/141bpm 64cal 20.75/43.57kmph 11) 5km - 13:37(2:43/km) 115/138bpm 53cal 22.03/32.45kmph 12) 5km - 16:58(3:24/km) 120/139bpm 82cal 17.67/39.47kmph 13) 5km - 19:24(3:53/km) 129/144bpm 120cal 15.46/38.49kmph 14) 5km - 17:41(3:32/km) 129/152bpm 110cal 16.96/42.99kmph 15) 5km - 10:37(2:07/km) 111/125bpm 28cal 28.24/46.86kmph 16) 5km - 15:00(3:00/km) 125/141bpm 84cal 19.99/35kmph 17) 5km - 17:22(3:28/km) 126/143bpm 101cal 17.28/30.2kmph 18) 5km - 18:07(3:37/km) 133/153bpm 126cal 16.55/41.58kmph 19) 5km - 14:09(2:50/km) 121/141bpm 57cal 21.2/40.04kmph 20) 5km - 14:05(2:49/km) 119/144bpm 55cal 21.29/33.29kmph 21) 5km - 15:25(3:05/km) 124/146bpm 74cal 19.45/31.94kmph 22) 5km - 16:56(3:23/km) 127/146bpm 91cal 17.72/40.64kmph 23) 5km - 22:48(4:34/km) 141/154bpm 190cal 13.15/28.15kmph 24) 5km - 10:46(2:09/km) 116/135bpm 27cal 27.87/51.83kmph 25) 5km - 10:58(2:12/km) 110/138bpm 28cal 27.37/45.72kmph 26) 5km - 17:30(3:30/km) 128/143bpm 104cal 17.14/35.41kmph 27) 5km - 10:15(2:03/km) 117/138bpm 36cal 29.25/43.33kmph 28) 5km - 9:41(1:56/km) 118/128bpm 36cal 30.96/39.91kmph 29) 5km - 10:56(2:11/km) 119/132bpm 43cal 27.43/36.38kmph 30) 5km - 14:04(2:49/km) 126/137bpm 76cal 21.34/34.03kmph 31) 5km - 19:10(3:50/km) 137/150bpm 145cal 15.65/29.79kmph 32) 0.42km - 1:53(4:32/km) 136/143bpm 12cal 13.22/18.98kmph Add a comment	-	-	1.7mi, 1:02:59 Swimming - General Split Summary === 1) 2.74km - 1:02:59(22:59/km) 570cal 23/33rpm 2.61/4.96kmph Add a comment 1.3mi, 16:34 Running - Treadmill Split Summary === 1) 1km - 8:23(8:23/km) 134/141bpm 76cal 7.16/8.73kmph 2) 1km - 7:55(7:55/km) 134/138bpm 72cal 7.58/8.36kmph 3) 0.04km - 16(7:24/km) 136/137bpm 2cal 8.11/7.96kmph Add a comment 8.5mi, 1:50:29 Running - General Split Summary === 1) 1km - 7:01(7:01/km) 142/149bpm 68cal 8.55/10.35kmph 2) 1km - 7:18(7:18/km) 145/159bpm 73cal 8.21/9.24kmph 3) 1km - 7:06(7:06/km) 135/144bpm 60cal 8.45/9.21kmph 4) 1km - 7:52(7:52/km) 142/154bpm 72cal 7.63/9.57kmph 5) 1km - 7:53(7:53/km) 146/154bpm 76cal 7.61/8.16kmph 6) 1km - 7:28(7:28/km) 139/152bpm 57cal 8.04/8.77kmph 7) 1km - 8:59(8:59/km) 143/156bpm 74cal 6.68/8.36kmph 8) 1km - 8:40(8:40/km) 146/152bpm 77cal 6.92/7.96kmph 9) 1km - 8:08(8:08/km) 139/154bpm 53cal 7.38/10.52kmph 10) 1km - 8:50(8:50/km) 139/144bpm 56cal 6.79/7.66kmph 11) 1km - 7:54(7:54/km) 131/136bpm 29cal 7.59/8.3kmph 12) 1km - 8:36(8:36/km) 135/145bpm 45cal 6.97/8.13kmph 13) 1km - 8:56(8:56/km) 143/149bpm 70cal 6.71/8.1kmph 14) 0.71km - 5:47(8:10/km) 135/141bpm 26cal 7.34/8.53kmph Add a comment 6.5mi, 1:08:59 Running - Treadmill Split Summary === 1) 1km - 7:00(7:00/km) 125/137bpm 59cal 8.57/9.61kmph 2) 1km - 7:01(7:01/km) 135/142bpm 67cal 8.54/8.94kmph 3) 1km - 7:02(7:02/km) 140/146bpm 67cal 8.53/9.61kmph 4) 1km - 7:09(7:09/km) 141/147bpm 67cal 8.39/8.63kmph 5) 1km - 7:04(7:04/km) 144/149bpm 67cal 8.48/8.97kmph 6) 1km - 7:06(7:06/km) 145/149bpm 66cal 8.46/9.77kmph 7) 1km - 7:05(7:05/km) 145/155bpm 64cal 8.47/8.94kmph 8) 1km - 7:36(7:36/km) 138/151bpm 54cal 7.9/8.5kmph 9) 1km - 7:19(7:19/km) 141/145bpm 51cal 8.2/8.7kmph 10) 0.64km - 4:37(7:13/km) 139/142bpm 33cal 8.31/8.8kmph Add a comment	-	1mi, 50:07 Swimming - General Split Summary === 1) 0.08km - 1:43(22:54/km) 15cal 20/rpm 2.62/2.9kmph 2) 0km - 2:45(/km) 3) 0.2km - 4:41(23:24/km) 40cal 21/rpm 2.56/2.85kmph 4) 0km - 1:19(/km) 5) 0.1km - 2:26(24:23/km) 20cal 18/rpm 2.46/2.58kmph 6) 0km - 37(/km) 7) 0.1km - 2:24(23:55/km) 20cal 18/rpm 2.51/2.65kmph 8) 0km - 33(/km) 9) 0.1km - 2:17(22:48/km) 20cal 18/rpm 2.63/2.73kmph 10) 0km - 27(/km) 11) 0.1km - 2:23(23:52/km) 20cal 18/rpm 2.51/2.7kmph 12) 0km - 54(/km) 13) 0.1km - 2:08(21:24/km) 20cal 21/rpm 2.8/3.01kmph 14) 0km - 23(/km) 15) 0.1km - 2:12(22:01/km) 20cal 20/rpm 2.73/3.09kmph 16) 0km - 23(/km) 17) 0.1km - 2:16(22:37/km) 20cal 21/rpm 2.65/2.84kmph 18) 0km - 24(/km) 19) 0.1km - 2:18(23:00/km) 20cal 21/rpm 2.61/2.86kmph 20) 0km - 1:44(/km) 21) 0.05km - 56(18:34/km) 10cal 25/rpm 3.23/3.36kmph 22) 0km - 17(/km) 23) 0.05km - 1:01(20:27/km) 10cal 23/rpm 2.93/3.01kmph 24) 0km - 19(/km) 25) 0.05km - 1:01(20:26/km) 10cal 23/rpm 2.93/2.94kmph 26) 0km - 19(/km) 27) 0.05km - 1:03(20:56/km) 10cal 22/rpm 2.87/3.04kmph 28) 0km - 18(/km) 29) 0.05km - 1:02(20:37/km) 10cal 22/rpm 2.91/3.05kmph 30) 0km - 18(/km) 31) 0.05km - 1:03(21:01/km) 10cal 23/rpm 2.85/2.97kmph 32) 0km - 1:11(/km) 33) 0.05km - 1:00(19:58/km) 10cal 23/rpm 3/3.08kmph 34) 0km - 17(/km) 35) 0.05km - 1:03(20:53/km) 10cal 22/rpm 2.87/2.92kmph 36) 0km - 19(/km) 37) 0.05km - 1:03(21:09/km) 10cal 22/rpm 2.84/2.85kmph 38) 0km - 18(/km) 39) 0.05km - 1:05(21:30/km) 10cal 22/rpm 2.79/2.86kmph 40) 0km - 1:18(/km) 41) 0.03km - 39(26:03/km) 5cal 29/rpm 2.3/2.3kmph Add a comment 15.3mi, 1:10:00 Cycling - Turbo Trainer Add a comment
Sat 11th Aug Aug 11	Sun 12th Aug Aug 12	Mon 13th Aug Aug 13	Tue 14th Aug Aug 14	Wed 15th Aug Aug 15	Thu 16th Aug Aug 16	Fri 17th Aug Aug 17
-	2.5mi, 20:31 Cycling - General Split Summary === 1) 4.08km - 20:31(5:02/km) 146/167bpm 209cal 11.93/26.23kmph Add a comment 16mi, 1:23:21 Cycling - General Split Summary === 1) 5km - 15:48(3:10/km) 132/155bpm 135cal 19/39.97kmph 2) 5km - 15:46(3:09/km) 129/154bpm 114cal 19.04/45.21kmph 3) 5km - 17:03(3:25/km) 135/157bpm 129cal 17.59/46.72kmph 4) 5km - 14:26(2:53/km) 124/146bpm 67cal 20.78/39.67kmph 5) 5km - 16:09(3:14/km) 126/154bpm 85cal 18.57/38.16kmph 6) 0.69km - 4:09(5:59/km) 153/162bpm 43cal 10.02/29.86kmph Add a comment	1.2mi, 43:13 Swimming - General Split Summary === 1) 1.93km - 43:13(22:23/km) 402cal 23/30rpm 2.68/5.05kmph Add a comment	-	9.1mi, 1:57:21 Running - General Split Summary === 1) 1km - 7:04(7:04/km) 143/151bpm 71cal 8.49/9.51kmph 2) 1km - 7:58(7:58/km) 147/160bpm 82cal 7.53/9.07kmph 3) 1km - 6:49(6:49/km) 136/148bpm 59cal 8.8/9.71kmph 4) 1km - 7:59(7:59/km) 142/152bpm 75cal 7.51/9.17kmph 5) 1km - 7:49(7:49/km) 146/156bpm 75cal 7.68/8.6kmph 6) 1km - 7:23(7:23/km) 145/155bpm 68cal 8.12/8.97kmph 7) 1km - 8:10(8:10/km) 141/158bpm 64cal 7.35/9.67kmph 8) 1km - 8:41(8:41/km) 150/156bpm 88cal 6.92/9.74kmph 9) 1km - 8:33(8:33/km) 139/152bpm 55cal 7.01/8.87kmph 10) 1km - 9:01(9:01/km) 142/153bpm 68cal 6.65/8.33kmph 11) 1km - 7:53(7:53/km) 142/148bpm 57cal 7.61/8.4kmph 12) 1km - 7:52(7:52/km) 134/139bpm 29cal 7.62/8.26kmph 13) 1km - 8:43(8:43/km) 136/148bpm 44cal 6.89/8.16kmph 14) 1km - 9:04(9:04/km) 141/152bpm 63cal 6.61/8.26kmph 15) 0.57km - 4:21(7:40/km) 136/141bpm 19cal 7.83/8.43kmph Add a comment 6.6mi, 1:09:40 Running - Treadmill Split Summary === 1) 1km - 7:16(7:16/km) 130/142bpm 67cal 8.27/10.01kmph 2) 1km - 7:21(7:21/km) 140/147bpm 72cal 8.17/8.43kmph 3) 1km - 7:19(7:19/km) 140/144bpm 68cal 8.2/8.56kmph 4) 1km - 7:20(7:20/km) 142/146bpm 69cal 8.19/8.56kmph 5) 1km - 7:20(7:20/km) 143/146bpm 68cal 8.17/8.53kmph 6) 1km - 7:14(7:14/km) 146/151bpm 68cal 8.29/8.77kmph 7) 1km - 7:15(7:15/km) 147/152bpm 68cal 8.28/9.34kmph 8) 1km - 7:22(7:22/km) 146/150bpm 68cal 8.15/8.73kmph 9) 1km - 7:25(7:25/km) 146/151bpm 66cal 8.09/8.83kmph 10) 0.52km - 3:49(7:23/km) 146/150bpm 32cal 8.13/8.56kmph Add a comment	2mi, 1:24:27 Swimming - General Split Summary === 1) 0.4km - 9:40(24:10/km) 80cal 20/rpm 2.48/2.74kmph 2) 0km - 46(/km) 3) 0km - 9:55(/km) 4) 0km - 7(/km) 5) 0km - 50(/km) 6) 0.8km - 19:59(24:59/km) 160cal 20/rpm 2.4/2.63kmph 7) 0km - 45(/km) 8) 0.8km - 20:40(25:50/km) 160cal 19/rpm 2.32/2.58kmph 9) 0km - 1:05(/km) 10) 0.4km - 10:40(26:41/km) 80cal 20/rpm 2.25/2.47kmph Add a comment	-

2018	Date	Result	WAVA
The Wales Sportive (112 miles)	14 Jul		0.00%
The Wales Swim	13 Jul	1:31:06	0.00%
Cardiff Triathlon	24 Jun	35:07 / 1:24:44 / 57:07	0.00%
Llanelli Sprint Triathlon	13 May	19:44 / 1:01:27 / 29:19	0.00%
Sospan charity swim	11 May		0.00%
Amman valley sprint triathlon	15 Apr	8:24 / 38:17 / 33:06	0.00%
2017	Date	Result	WAVA
Glynneath 5	26 Dec		0.00%
Llyn Llech Owain parkrun	18 Nov	29:07	54.54%
Big Fetch Mile - Cardiff	28 Oct	7:58	58.80%
Big Fetch 400m	28 Oct	1:35	58.25%
Llyn Llech Owain parkrun	30 Sep	29:09	54.48%
Ironman 70.3 Weymouth	17 Sep	47:50 / 4:07:24 / 2:23:54	0.00%
The Wales Sportive	8 Jul		0.00%
The Wales Swim	7 Jul	42:39	0.00%
Cardiff Triathlon Olympic Distance	25 Jun	31:33 / 1:28:47 / 57:28	0.00%
WR10K Cardiff	21 May	58:25	55.23%
Llanelli Sprint Triathlon	14 May	21:03 / 1:02:43 / 28:34	0.00%
ABP Southampton Marathon	23 Apr	4:56:09	50.39%
Amman valley sprint triathlon	9 Apr	9:09 / 35:52 / 31:05	0.00%
Llanelli Waterside Half Marathon	12 Mar	2:10:38	53.60%
windsor & Eton Winter 15km - Dorney Lake	19 Feb	1:31:33	53.67%
Lliswerry 8	29 Jan	1:15:16	55.59%
2016	Date	Result	WAVA
Llyn Llech Owain parkrun	24 Dec	28:23	55.46%
Llyn Llech Owain parkrun	26 Nov	28:32	55.17%
Llyn Llech Owain parkrun	29 Oct	28:52	54.53%
Amman valley sprint triathlon	2 Oct	10:33 / 37:41 / 32:12	0.00%
WR10K Cardiff	29 May	1:00:25	52.97%
Llyn Llech Owain parkrun	30 Apr	28:14	55.30%
Great Welsh Half Marathon	17 Apr	2:11:58	52.63%
Llanelli Waterside Half Marathon	13 Mar	2:15:29	51.26%
St Davids Day Run	28 Feb	59:00	54.24%
Llyn Llech Owain parkrun	6 Feb	28:57	53.93%
windsor & Eton Winter 15km - Dorney Lake	24 Jan	1:33:35	52.08%
Llyn Llech Owain parkrun	9 Jan	30:36	51.02%
2015	Date	Result	WAVA
cardiff parkrun	12 Dec	29:41	52.60%
Swindon 10k	22 Nov	1:00:12	53.16%
Swansea Bay Parkrun	31 Oct	28:59	53.87%
Llyn Llech Owain parkrun	3 Oct	29:20	53.23%
Great Newham London Run	19 Jul	1:07:18	47.19%
Llyn Llech Owain parkrun	27 Jun	29:45	52.09%
2014	Date	Result	WAVA
Llyn Llech Owain parkrun	2 Aug	29:34	52.41%
The National Lottery Newham London Anniversary Run	20 Jul	50:46	49.62%
Llyn Llech Owain Parkrun	5 Jul	29:13	52.67%
Women's Running 10k	24 May	1:01:48	51.04%
Llyn Llech Owain Parkrun	10 May	29:46	51.70%
Llyn Llech Owain Parkrun	12 Apr	29:29	52.20%
Llyn Llech Owain Parkrun	15 Mar	29:56	51.41%
St David's Day Run 10K	2 Mar	1:04:06	49.21%
Llyn Llech Owain Parkrun	1 Feb	31:01	49.62%
2013	Date	Result	WAVA
Llyn Llech Owain Parkrun	10 Aug	30:50	49.91%
Olympic Park Anniversary Run	21 Jul	51:48	48.32%
2007	Date	Result	WAVA
Nos Galan	31 Dec	27:20	53.29%
Old Father Time 5 Mile	30 Dec	44:40	53.84%
Tour of Torfaen	28 Oct	2:09:07	51.62%
Cardiff Half Marathon	14 Oct	2:17:51	48.35%
Cardiff 10K	9 Sep	58:15	51.88%
Bushy Park Time Trial	25 Aug	28:01	51.99%
Cardiff Self Transcendence 3 x 1 Mile Relay	3 Aug	7:50	53.91%
Bushy Park Time Trial	21 Jul	28:31	50.89%
Bushy Park Time Trial	23 Jun	27:53	52.05%
Swansea Bay 5K series	12 Jun	28:23	51.13%
Rome Marathon	18 Mar	5:17:17	44.22%
Lliswerry 8	28 Jan	1:14:36	52.53%
2006	Date	Result	WAVA
Fireworks 5	5 Nov	47:32	50.43%
Tour of torfaen - 10 mile split	22 Oct	1:36:00	52.14%
Tour of Torfaen	22 Oct	2:07:49	51.95%
Cardiff Marathon	15 Oct	5:10:30	45.18%
Bristol Half Marathon	17 Sep	2:22:57	46.45%
HSBC KRUF Cardiff 10K	3 Sep	54:25	55.36%
Self Trancendence 1 Mile Relay	4 Aug	7:37	55.17%
Cardiff Self Transcendence 4M ()	28 Jul	35:37	52.33%
Swansea Harriers 5k series	11 Jul	26:25	54.78%
Llanelli Millennium Coast 10k	25 Jun	1:03:34	47.28%
Cardiff Self Transcendence 3M	16 Jun	25:45	54.28%
Swansea Harriers 5k series	13 Jun	26:33	54.50%
Southampton Running Club 10k	21 May	55:32	54.12%
Cardiff Self Transcendence 2M ()	12 May	16:35	54.07%
London Marathon	23 Apr	5:25:36	42.94%
Chichester Priory 10k	5 Feb	57:07	52.61%
2005	Date	Result	WAVA
Cardiff Half Marathon	9 Oct	2:11:00	50.53%
Cardiff 10K	4 Sep	56:32	53.16%
Running 4 women 8k	21 Aug	42:12	56.31%
swansea harriers seaside series 3	9 Aug	26:02	55.58%
Transendence 4 mile	29 Jul	34:51	53.36%
swansea harriers seaside series 2	12 Jul	26:46	53.94%
Llanelli Millennium Coast 10K	26 Jun	58:17	51.46%
Transendence 3 mile	17 Jun	24:35	56.73%
swansea harriers seaside series 1	14 Jun	25:23	56.88%
George Thomas Hospice 5k	22 May	25:33	56.50%
Self Transcendence 2 miles	20 May	16:10	55.32%
Southampton RC 10k	15 May	56:05	53.48%
Great Welsh Run	2 May	45:10	52.83%
World Harmony 5k	2 Apr	28:43	50.27%
St Davids Day 5K	27 Feb	28:40	50.36%
2004	Date	Result	WAVA
Cardiff Half Marathon	3 Oct	2:27:11	44.84%
Cardiff 10K	5 Sep	1:02:15	48.85%
Netley 10k	16 May	1:12:43	41.76%
Team Solent 5k	7 Mar	36:58	40.08%

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