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Sweetie
F50 Carmarthenshire

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FERC

Races
206
Miles
8424
Miles
416
Miles
11809
Miles
1104
WAVA
59.34%
400m
1:35
Mile
7:37
5k
25:23
5M
44:40
10k
54:25
10M
1:40:20
Half
2:07:49
Mara
4:52:47
40k
1:24:44
56M
3:15:54
400m
8:14
750m
18:09
1500m
31:33
2.4M
1:31:06
5km
1:53:50

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Recent Blogs
Celtic Ultra	Dec 2022
San Sebastian marathon	Nov 2022
Behobia-San Sebastian 20k - Race report	Nov 2022
Logistics or la logística	Nov 2022

Recent Training
27th Mar	General	0.6mi	14:18
27th Mar	General	0.6mi	12:11
25th Mar	General	1.1mi	22:27
25th Mar	General	0.7mi	15:10
20th Mar	General	1mi	38:40

Planned Races	Show more
Rogue Runs Severn Bridge 5m Night Run	31st Mar
Amman valley sprint triathlon	2nd Apr
Cardiff Summer Series 1 Mile	28th Apr
Gorseinon 10k	30th Apr
Rose Inn Series Race 1	9th May

12 Month Benchmarks	Run	Bike
Mile	8:40	1:56
5k	28:04	8:10
5mi	47:12	14:49
10k	1:01:23	18:40
10mi	1:39:17	31:27
Half	2:21:08	44:03
20mi	3:38:26	1:08:28
Mara	4:49:05	1:30:11

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 2000 Run 700 Swim 100 Walk 500

Recent Threads
Let's count to a million
Wednesday Lurkerthon
I Will Not Overeat Today.
Quordle fans
700 miles in 2023
TriSport Fetch: The smell of 220

Followers (24)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB	2004	2005	2006	2007	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023
400m	1	1:35 6:22/mi	58.25									1:35 58.25
1mi	6	7:37 7:37/mi	57.04			7:37 55.59	7:50 54.18					7:58 56.32	8:19 54.44			8:19 56.12	8:11 57.04
2mi	3	16:10 8:05/mi	52.89		16:10 52.22	16:35 50.97											17:39 52.89
3mi	2	24:35 8:12/mi	57.93		24:35 57.93	25:45 55.38
5km	79	25:23 8:10/mi	59.34	36:58 39.86	25:23 58.10	26:25 55.90	27:20 54.26	30:50 49.37	29:13 52.11	28:59 53.23	28:14 54.78	28:34 54.43	29:19 53.48	29:06 54.36	30:35 52.22	28:18 57.63	27:47 59.34	28:29 57.88
4mi	6	34:51 8:43/mi	57.28		34:51 54.65	35:37 53.57								38:52 53.23		38:17 55.19	36:53 57.28
8km	1	42:12 8:29/mi	56.49		42:12 56.49
5mi	9	44:40 8:56/mi	56.02		45:10 52.97	47:32 50.58	44:40 53.98	51:48 47.63	50:46 48.90				49:25 52.24	49:57 52.17		48:49 54.51	47:30 56.02
10km	25	54:25 8:45/mi	56.00	1:02:15 48.01	56:05 53.29	54:25 55.21	58:15 51.76		1:01:48 50.28	1:00:12 52.35	59:00 53.42	58:25 54.37		1:02:00 52.62		59:29 56.00	59:46 55.73
7mi	1	1:13:33 10:30/mi	52.07															1:13:33 52.07
8mi	6	1:14:36 9:20/mi	57.12				1:14:36 52.29					1:15:16 54.78		1:22:28 50.89	1:21:43 51.85		1:15:46 57.12	1:21:08 53.94
15km	2	1:31:33 9:49/mi	53.08								1:33:35 51.51	1:31:33 53.08
10mi	5	1:40:20 10:02/mi	55.31											1:52:22 47.77		1:47:43 50.93	1:40:20 55.31
20km	1	2:15:55 10:56/mi	51.22														2:15:55 51.22
13.1mi	17	2:07:49 9:45/mi	53.92	2:27:11 43.91	2:11:00 49.42	2:07:49 50.77	2:09:07 50.42				2:11:58 51.53	2:10:38 52.49	2:19:49 49.94	2:21:32 49.84		2:22:57 50.45	2:13:45 53.92
26.2mi	10	4:52:47 11:10/mi	51.58			5:10:30 43.23	5:17:17 42.30					4:56:09 47.71		5:39:58 42.37		6:42:04 36.64	4:52:47 51.58
34mi	1	9:13:16 16:16/mi	36.34														9:13:16 36.34

Date	Planned Races			Distance
28 Oct	Snowdonia Marathon Confirmed			26.2mi
22 Jul	Thames Bridges Challenge			10mi
16 Jun	Cardiff Summer Series 3 Mile Confirmed			3mi
26 May	Cardiff Summer Series 2 Mile Confirmed			2mi
14 May	Llanelli Sprint Triathlon Confirmed			750metres/30km/5km
12 May	Sospan charity swim Confirmed			1500m
9 May	Rose Inn Series Race 1 Confirmed			4mi
30 Apr	Gorseinon 10k Confirmed			10km
28 Apr	Cardiff Summer Series 1 Mile Confirmed			1mi
2 Apr	Amman valley sprint triathlon Confirmed			400metres/16km/5km
31 Mar	Rogue Runs Severn Bridge 5m Night Run Confirmed			5mi
2023		Result	WAVA	Distance
12 Mar	Garstang Gallop 7 Mile PB	1:13:33	52.07	7mi
4 Mar	Sandy Water parkrun	29:05	56.68	5km
25 Feb	Sandy Water parkrun SB	28:29	57.88	5km
11 Feb	Sandy Water parkrun	29:02	56.78	5km
28 Jan	Sandy Water parkrun	29:05	56.68	5km
15 Jan	Lliswerry 8 SB	1:21:08	53.94	8mi
2022		Result	WAVA	Distance
17 Dec	Christmas Celtic Ultra PB	9:13:16	36.34	34mi
27 Nov	San Sebastian marathon PB	4:52:47	51.58	26.2mi
13 Nov	Behobia - San Sebastian PB	2:15:55	51.22	20km
29 Oct	Snowdonia Marathon	5:38:12	44.65	26.2mi
16 Oct	Great South Run PB	1:40:20	55.31	10mi
8 Oct	The Doctor K Cup	29:49	55.29	5km
2 Oct	Cardiff Half Marathon	2:20:15	52.03	13.1mi
25 Sep	Bimbo Global Race	1:07:10	50.15	10km
17 Sep	Sandy Water parkrun	28:23	58.08	5km
31 Aug	Sheepy Shuffle	2:32:51	47.74	13.1mi
27 Aug	Sandy Water parkrun SB	27:47	59.34	5km
20 Aug	Sandy Water parkrun	28:56	56.98	5km
13 Aug	Sandy Water parkrun	28:56	56.98	5km
6 Aug	Sandy Water parkrun	28:15	58.36	5km
23 Jul	Sandy Water parkrun	27:56	58.38	5km
10 Jul	Cotswold Classic	40:03 / 3:15:54 / 2:40:29	0.00	1.2miles/56miles/13.1miles
3 Jul	Porthcawl 10K	1:02:07	53.63	10km
2 Jul	The Wales Sportive (70 miles)	5:36:49	0.00	70mi
1 Jul	The Wales Swim	49:33	0.00	1.2mi
25 Jun	Sandy Water parkrun	29:20	55.60	5km
14 Jun	Rose Inn Series Race 2	37:33	56.27	4mi
11 Jun	Sandy Water parkrun	28:20	57.56	5km
28 May	Thames Bridges Challenge (Oxford Edition)		0.00	6.8mi
27 May	Cardiff Summer Series 2 Mile SB	17:39	52.89	2mi
22 May	Cardiff Bay Run SB	59:46	55.73	10km
15 May	Llanelli Sprint Triathlon	18:09 / 1:00:43 / 30:20	0.00	750metres/30km/5km
13 May	Sospan charity swim	34:54	0.00	1500m
10 May	Rose Inn Series Race 1 SB	36:53	57.28	4mi
7 May	Sandy Water parkrun	28:52	56.50	5km
6 May	swimathon	1:53:50	0.00	5km
30 Apr	Sandy Water parkrun	28:02	58.18	5km
29 Apr	Cardiff Summer Series 1 Mile SB	8:11	57.04	1mi
23 Apr	Sandy Water parkrun	29:19	55.63	5km
16 Apr	Sandy Water parkrun	28:49	56.59	5km
10 Apr	Amman valley sprint triathlon	8:14 / 37:01 / 32:04	0.00	400metres/16km/5km
1 Apr	Rogue Runs Severn Bridge 5m Twilights Run SB	47:30	56.02	5mi
27 Mar	Cardiff Half Marathon SB	2:13:45	53.92	13.1mi
19 Mar	Brynaman parkrun	29:14	55.79	5km
12 Mar	Brynaman parkrun	29:17	55.69	5km
13 Feb	Draycote Water 10	1:41:43	53.93	10mi
6 Feb	Lliswerry 8 SB	1:15:46	57.12	8mi
29 Jan	Brynaman parkrun	28:31	57.19	5km
22 Jan	Brynaman parkrun	29:27	55.38	5km
2021		Result	WAVA	Distance
18 Dec	Brynaman parkrun	29:06	56.04	5km
10 Dec	Rogue Runs Severn Bridge 5m Night Run SB	48:49	54.51	5mi
4 Dec	Virtual Jingle Mile SB	8:19	56.12	1mi
4 Dec	Brynaman parkrun	29:30	55.28	5km
28 Nov	San Sebastian 10k SB	59:29	56.00	10km
14 Nov	Draycote Water 10 SB	1:47:43	50.93	10mi
31 Oct	Llanelli Half Marathon SB	2:22:57	50.45	13.1mi
16 Oct	Brynaman parkrun	29:57	54.45	5km
2 Oct	The Doctor K Cup	29:28	55.35	5km
26 Sep	Cardiff Bay Run	1:03:13	52.69	10km
19 Sep	Swansea Bay 10k	1:00:56	54.67	10km
28 Aug	Sandy Water parkrun SB	28:18	57.63	5km
20 Aug	Rose Inn Summer Special SB	38:17	55.19	4mi
25 Jul	The Outlaw Iron Distance Triathlon	1:31:55 / 7:15:42 / 6:42:04	0.00	2.4miles/112miles/26.2miles
25 Jul	Outlaw-marathon only SB	6:42:04	36.64	26.2mi
1 Jul	Sheepy Shuffle	2:52:30	41.33	13.1mi
6 Jun	Cotswold 113 Middle Distance Triathlon	42:02 / 3:20:29 / 2:28:50	0.00	1.2miles/56miles/13.1miles
1 May	Fake parkrun	30:10	53.49	5km
24 Apr	Fake parkrun	31:14	51.66	5km
10 Apr	Fake parkrun	30:43	52.53	5km
6 Feb	Fake parkrun	31:16	51.61	5km
30 Jan	Ice breaker virtual duathlon -The Polar Bear (sprint)	31:33 / 47:26 /16:44	0.00	5km/20km/2.5km
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	31:12	51.72	5km
7 Mar	Preston parkrun	31:33	50.62	5km
1 Feb	Brynaman parkrun SB	30:35	52.22	5km
26 Jan	Lliswerry 8 SB	1:21:43	51.85	8mi
11 Jan	Morecambe Prom parkrun	31:46	50.28	5km
1 Jan	Aberbeeg parkrun	31:01	51.49	5km
1 Jan	Bryn Bach parkrun	30:58	51.58	5km
2019		Result	WAVA	Distance
28 Dec	Brynaman parkrun	30:40	52.08	5km
26 Dec	Glynneath 5 SB	49:57	52.17	5mi
7 Dec	Christmas Enigma Marathon Day 1	5:57:35	40.72	26.2mi
23 Nov	Fudgeathon	26 / 0	0.00	6hr
26 Oct	Snowdonia Marathon	5:52:56	41.26	26.2mi
22 Sep	New Swindon Half Marathon SB	2:21:32	49.84	13.1mi
8 Sep	Draycote Water 10 SB	1:52:22	47.77	10mi
7 Sep	Llangorse swim	2:27:00	0.00	6km
1 Sep	Cardiff 10K SB	1:02:00	52.62	10km
24 Aug	Llyn Llech Owain parkrun	30:40	52.08	5km
13 Aug	Rose Inn Series Race 4 SB	38:52	53.23	4mi
28 Jul	The Outlaw Iron Distance Triathlon	1:32:45 / / 5:39:58	0.00	2.4miles/112miles/26.2miles
28 Jul	Outlaw - marathon only SB	5:39:58	42.37	26.2mi
13 Jul	Tenfoot Swim		0.00	5km
11 Jul	Swansea Bay Summer 5k series	29:45	53.17	5km
6 Jul	The Wales Sportive (70 miles)	5:35:00	0.00	70mi
5 Jul	The Wales Swim	1:35:00	0.00	2.4mi
13 Jun	Swansea Bay Summer 5k series	29:28	53.68	5km
9 Jun	Cotswold 113 Middle Distance Triathlon	43:15 / 3:20:14 / 2:59:48	0.00	1.2miles/56miles/13.1miles
12 May	Llanelli Sprint Triathlon	20:25 / 1:01:14 / 30:37	0.00	750metres/30km/5km
10 May	Sospan charity swim	38:13	0.00	1500m
9 May	Swansea Bay Summer 5k series SB	29:06	54.36	5km
14 Apr	Amman valley sprint triathlon	8:15 / 36:45 / 32:25	0.00	400metres/16km/5km
31 Mar	Cardiff Bay Run	1:03:03	51.26	10km
29 Mar	swimathon	1:58:03	0.00	5km
9 Mar	Queen Elizabeth parkrun	33:25	47.34	5km
10 Feb	Llanelli Waterside Half Marathon	2:22:07	49.13	13.1mi
27 Jan	Lliswerry 8 SB	1:22:28	50.89	8mi
12 Jan	Thornbury parkrun	32:32	48.62	5km
2018		Result	WAVA	Distance
26 Dec	Glynneath 5 SB	49:25	52.24	5mi
24 Nov	Llyn Llech Owain parkrun	30:33	51.78	5km
3 Nov	Big Fetch Mile - Cardiff SB	8:19	54.44	1mi
7 Oct	Cardiff Half Marathon SB	2:19:49	49.94	13.1mi
13 Jul	The Wales Swim	1:31:06	0.00	2.4mi
24 Jun	Cardiff Triathlon	35:07 / 1:24:44 / 57:07	0.00	1.5km/40km/10km
13 May	Llanelli sprint tri - run only SB	29:19	53.48	5km
13 May	Llanelli Sprint Triathlon	19:44 / 1:01:27 / 29:19	0.00	750metres/30km/5km
11 May	Sospan charity swim	37:52	0.00	1500m
15 Apr	Amman valley sprint triathlon	8:24 / 38:17 / 33:06	0.00	400metres/16km/5km
2017		Result	WAVA	Distance
26 Dec	Glynneath 5		0.00	5mi
18 Nov	Llyn Llech Owain parkrun	29:07	53.84	5km
28 Oct	Big Fetch Mile - Cardiff SB	7:58	56.32	1mi
28 Oct	Big Fetch 400m PB	1:35	58.25	400m
30 Sep	Llyn Llech Owain parkrun	29:09	53.78	5km
17 Sep	Ironman 70.3 Weymouth	47:50 / 4:07:24 / 2:23:54	0.00	1.2miles/56miles/13.1miles
7 Jul	The Wales Swim	42:39	0.00	1.2mi
25 Jun	Cardiff Triathlon Olympic Distance	31:33 / 1:28:47 / 57:28	0.00	1500metres/40km/10km
21 May	WR10K Cardiff SB	58:25	54.37	10km
14 May	Llanelli Sprint Triathlon	21:03 / 1:02:43 / 28:34	0.00	750metres/30km/5km
14 May	Llanelli sprint tri - run only SB	28:34	54.43	5km
23 Apr	ABP Southampton Marathon SB	4:56:09	47.71	26.2mi
9 Apr	Amman valley sprint triathlon	9:09 / 35:52 / 31:05	0.00	400metres/16km/5km
12 Mar	Llanelli Waterside Half Marathon SB	2:10:38	52.49	13.1mi
19 Feb	windsor & Eton Winter 15km - Dorney Lake PB	1:31:33	53.08	15km
29 Jan	Lliswerry 8 SB	1:15:16	54.78	8mi
2016		Result	WAVA	Distance
24 Dec	Llyn Llech Owain parkrun	28:23	54.78	5km
26 Nov	Llyn Llech Owain parkrun	28:32	54.49	5km
29 Oct	Llyn Llech Owain parkrun	28:52	53.86	5km
2 Oct	Amman valley sprint triathlon	10:33 / 37:41 / 32:12	0.00	400metres/16km/5km
29 May	WR10K Cardiff	1:00:25	52.16	10km
30 Apr	Llyn Llech Owain parkrun SB	28:14	54.65	5km
17 Apr	Great Welsh Half Marathon SB	2:11:58	51.53	13.1mi
13 Mar	Llanelli Waterside Half Marathon	2:15:29	50.20	13.1mi
28 Feb	St Davids Day Run SB	59:00	53.42	10km
6 Feb	Llyn Llech Owain parkrun	28:57	53.30	5km
24 Jan	windsor & Eton Winter 15km - Dorney Lake SB	1:33:35	51.51	15km
9 Jan	Llyn Llech Owain parkrun	30:36	50.42	5km
2015		Result	WAVA	Distance
12 Dec	cardiff parkrun	29:41	51.98	5km
22 Nov	Swindon 10k SB	1:00:12	52.35	10km
31 Oct	Swansea Bay Parkrun SB	28:59	53.23	5km
3 Oct	Llyn Llech Owain parkrun	29:20	52.60	5km
19 Jul	Great Newham London Run	1:07:18	46.48	10km
27 Jun	Llyn Llech Owain parkrun	29:45	51.50	5km
2014		Result	WAVA	Distance
2 Aug	Llyn Llech Owain parkrun	29:34	51.82	5km
20 Jul	The National Lottery Newham London Anniversary Run SB	50:46	48.90	5mi
5 Jul	Llyn Llech Owain Parkrun SB	29:13	52.11	5km
24 May	Women's Running 10k SB	1:01:48	50.28	10km
10 May	Llyn Llech Owain Parkrun	29:46	51.14	5km
12 Apr	Llyn Llech Owain Parkrun	29:29	51.63	5km
15 Mar	Llyn Llech Owain Parkrun	29:56	50.86	5km
2 Mar	St David's Day Run 10K	1:04:06	48.48	10km
1 Feb	Llyn Llech Owain Parkrun	31:01	49.08	5km
2013		Result	WAVA	Distance
10 Aug	Llyn Llech Owain Parkrun SB	30:50	49.37	5km
21 Jul	Olympic Park Anniversary Run SB	51:48	47.63	5mi
2007		Result	WAVA	Distance
31 Dec	Nos Galan SB	27:20	54.26	5km
30 Dec	Old Father Time 5 Mile PB	44:40	53.98	5mi
28 Oct	Tour of Torfaen SB	2:09:07	50.42	13.1mi
14 Oct	Cardiff Half Marathon	2:17:51	47.22	13.1mi
9 Sep	Cardiff 10K SB	58:15	51.76	10km
25 Aug	Bushy Park Time Trial	28:01	52.93	5km
3 Aug	Cardiff Self Transcendence 3 x 1 Mile Relay SB	7:50	54.18	1mi
21 Jul	Bushy Park Time Trial	28:31	51.88	5km
23 Jun	Bushy Park Time Trial	27:53	53.06	5km
12 Jun	Swansea Bay 5K series	28:23	52.12	5km
18 Mar	Rome Marathon SB	5:17:17	42.30	26.2mi
28 Jan	Lliswerry 8 PB	1:14:36	52.29	8mi
2006		Result	WAVA	Distance
5 Nov	Fireworks 5 SB	47:32	50.58	5mi
22 Oct	Tour of Torfaen PB	2:07:49	50.77	13.1mi
22 Oct	Tour of torfaen - 10 mile split	1:36:00	51.46	10mi
15 Oct	Cardiff Marathon SB	5:10:30	43.23	26.2mi
17 Sep	Bristol Half Marathon	2:22:57	45.40	13.1mi
3 Sep	HSBC KRUF Cardiff 10K PB	54:25	55.21	10km
4 Aug	Self Trancendence 1 Mile Relay PB	7:37	55.59	1mi
28 Jul	Cardiff Self Transcendence 4M () SB	35:37	53.57	4mi
11 Jul	Swansea Harriers 5k series SB	26:25	55.90	5km
25 Jun	Llanelli Millennium Coast 10k	1:03:34	47.13	10km
16 Jun	Self Transcendence 3 Miles SB	25:45	55.38	3mi
13 Jun	Swansea Harriers 5k series	26:33	55.62	5km
21 May	Southampton Running Club 10k	55:32	53.94	10km
12 May	Cardiff Self Transcendence 2M () SB	16:35	50.97	2mi
23 Apr	London Marathon	5:25:36	41.17	26.2mi
5 Feb	Chichester Priory 10k	57:07	52.45	10km
2005		Result	WAVA	Distance
9 Oct	Cardiff Half Marathon SB	2:11:00	49.42	13.1mi
4 Sep	Cardiff 10K	56:32	52.99	10km
21 Aug	Running 4 women 8k PB	42:12	56.49	8km
9 Aug	swansea harriers seaside series 3	26:02	56.72	5km
29 Jul	Transendence 4 mile PB	34:51	54.65	4mi
12 Jul	swansea harriers seaside series 2	26:46	55.10	5km
26 Jun	Llanelli Millennium Coast 10K	58:17	51.27	10km
17 Jun	Transendence 3 mile PB	24:35	57.93	3mi
14 Jun	swansea harriers seaside series 1 PB	25:23	58.10	5km
22 May	George Thomas Hospice 5K	25:33	57.72	5km
20 May	Self Transcendence 2 Miles PB	16:10	52.22	2mi
15 May	Southampton RC 10k SB	56:05	53.29	10km
2 May	Great Welsh Run 5 SB	45:10	52.97	5mi
2 Apr	World Harmony 5K	28:43	51.36	5km
27 Feb	St Davids Day 5K	28:40	51.45	5km
2004		Result	WAVA	Distance
3 Oct	Cardiff Half Marathon SB	2:27:11	43.91	13.1mi
5 Sep	Cardiff 10K SB	1:02:15	48.01	10km
16 May	Netley 10k	1:12:43	41.01	10km
7 Mar	Team Solent 5k SB	36:58	39.86	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	10	68	9	0	0	0	0	0	0	0	0	0	87
2023	0	2.1	1	0	0	0	0	0	0	0	0	0	3.1
2023	43	52	34	0	0	0	0	0	0	0	0	0	128
2023	34	32	0	0	0	0	0	0	0	0	0	0	66
2022	7	16	24	31	55	95	35	2	19	36	56	15	391
2022	6.9	4.3	3.7	10.4	7.6	9.4	6.7	4.6	3.5	1	0.2	0	58.2
2022	64	55	67	56	62	73	76	54	62	125	97	63	855
2022	85	56	107	179	115	257	247	205	89	36	0	13	1390
2021	6	41	64	15	6	7	4	33	131	3	77	11	400
2021	0	0	0	0.1	6.6	8.9	8	1.2	0	1	2.7	6.1	34.6
2021	57	64	50	91	68	83	63	42	65	59	50	59	750
2021	279	247	114	304	263	265	277	27	0	0	10	63	1848
2020	7	1	6	6	14	26	6	17	4	86	0	16	188
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	0	0	1	0	0	1	4	0	9	0	0	2	17
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	0	0	0	0	0	5	0	0	1	0	0	0	6
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	0	0	1	0	0	0	0	0	0	0	0	0	1
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	163	125	104	172	2001
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	0	0	0	7	0	0	0	0	0	0	0	7
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	4	0	0	0	0	0	0	0	0	4
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	2	0	0	0	0	0	0	0	0	0	2
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	26	31	30	50	55	44	56	62	60	16	2	31	463
2004	0	0	0	0	0	48	58	64	48	13	0	17	247

Tue 28th Feb Feb 28	Wed 1st Mar Mar 1	Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6
4.5mi, 49:39 Run - General Split Summary === 1) 1km - 6:35(6:35/km) 138/151bpm [909b/km] 67cal 251/334W 2) 1km - 6:37(6:37/km) 146/149bpm [967b/km] 71cal 256/333W 3) 1km - 6:40(6:40/km) 145/151bpm [966b/km] 69cal 252/278W 4) 1km - 6:53(6:53/km) 147/153bpm [1012b/km] 70cal 245/275W 5) 1km - 6:49(6:49/km) 146/152bpm [996b/km] 70cal 241/288W 6) 1km - 7:05(7:05/km) 146/150bpm [1034b/km] 70cal 247/320W 7) 1km - 7:07(7:07/km) 142/146bpm [1010b/km] 68cal 246/298W 8) 0.27km - 1:53(6:52/km) 139/141bpm [956b/km] 18cal 238/309W 28th Feb 2023, 10:18am EvilPixie wrote: great pacing Add a comment	-	-	1.8mi, 34:40 Walk - General Split Summary === 1) 1km - 12:27(12:27/km) 72/88bpm [897b/km] 40cal 61/65rpm 2) 1km - 11:02(11:02/km) 79/91bpm [872b/km] 48cal 46/65rpm 3) 0.95km - 11:11(11:44/km) 84/97bpm [986b/km] 56cal 40/122rpm Add a comment 5.3mi, 59:36 Run - General Split Summary === 1) 1km - 6:58(6:58/km) 131/145bpm [912b/km] 67cal 259/337W 2) 1km - 6:39(6:39/km) 144/148bpm [957b/km] 70cal 260/376W 3) 1km - 6:59(6:59/km) 144/153bpm [1005b/km] 72cal 264/280W 4) 1km - 7:13(7:13/km) 146/150bpm [1053b/km] 74cal 267/288W 5) 1km - 7:01(7:01/km) 142/152bpm [996b/km] 68cal 235/275W 6) 1km - 6:48(6:48/km) 138/144bpm [939b/km] 65cal 229/242W 7) 1km - 6:45(6:45/km) 141/147bpm [952b/km] 67cal 240/294W 8) 1km - 7:06(7:06/km) 143/152bpm [1016b/km] 69cal 244/339W 9) 0.59km - 4:07(7:02/km) 139/143bpm [977b/km] 40cal 244/276W Add a comment	0mi, 4:30 Swim - Open Water Split Summary === 1) 0.04km - 4:30(1:44:27/km) 62/79bpm [6476b/km] 6cal Add a comment 0.9mi, 10:01 Run - Warm Down Split Summary === 1) 1km - 7:00(7:00/km) 151/158bpm [1056b/km] 72cal 239/332W 2) 0.43km - 3:01(7:03/km) 150/153bpm [1059b/km] 31cal 237/256W Add a comment 3.1mi, 29:06 Run - parkrun Split Summary === 1) 1km - 5:46(5:46/km) 78/109bpm [450b/km] 60cal 290/396W 2) 1km - 5:47(5:47/km) 72/75bpm [417b/km] 67cal 275/319W 3) 1km - 5:55(5:55/km) 83/106bpm [491b/km] 61cal 280/321W 4) 1km - 5:56(5:56/km) 110/115bpm [653b/km] 51cal 286/391W 5) 1km - 5:37(5:37/km) 110/114bpm [618b/km] 47cal 292/417W 6) 0.01km - 5(5:37/km) 114/114bpm [641b/km] 1cal 328/331W Add a comment 0.7mi, 7:52 Run - Warm Up Split Summary === 1) 1km - 7:11(7:11/km) 132/144bpm [949b/km] 70cal 260/346W 2) 0.08km - 40(8:19/km) 141/143bpm [1174b/km] 6cal 154/244W Add a comment	-	-
Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13
3.9mi, 42:21 Run - General Split Summary === 1) 1km - 6:37(6:37/km) 133/147bpm [880b/km] 67cal 260/301W 2) 1km - 6:37(6:37/km) 137/145bpm [906b/km] 68cal 249/294W 3) 1km - 6:41(6:41/km) 146/151bpm [976b/km] 70cal 252/269W 4) 1km - 6:39(6:39/km) 145/152bpm [965b/km] 69cal 252/311W 5) 1km - 6:48(6:48/km) 148/154bpm [1007b/km] 71cal 248/318W 6) 1km - 6:50(6:50/km) 145/149bpm [992b/km] 70cal 250/278W 7) 0.31km - 2:08(6:51/km) 147/148bpm [1007b/km] 22cal 254/271W Add a comment	-	0.8mi, 14:27 Walk - General Split Summary === 1) 1km - 11:22(11:22/km) 113/126bpm [1285b/km] 66cal 43/83rpm 2) 0.25km - 3:05(12:20/km) 116/122bpm [1430b/km] 16cal 44/63rpm Add a comment 0.8mi, 14:31 Walk - General Split Summary === 1) 1km - 11:14(11:14/km) 121/137bpm [1359b/km] 70cal 48/72rpm 2) 0.27km - 3:17(12:24/km) 125/134bpm [1550b/km] 21cal 34/83rpm Add a comment	3.8mi, 42:11 Run - General Split Summary === 1) 1km - 7:07(7:07/km) 130/143bpm [926b/km] 70cal 277/360W 2) 1km - 6:46(6:46/km) 130/142bpm [880b/km] 66cal 261/377W 3) 1km - 7:06(7:06/km) 143/148bpm [1016b/km] 72cal 266/302W 4) 1km - 6:50(6:50/km) 138/146bpm [944b/km] 66cal 226/287W 5) 1km - 6:53(6:53/km) 144/151bpm [992b/km] 70cal 247/372W 6) 1km - 7:01(7:01/km) 148/157bpm [1037b/km] 70cal 241/352W 7) 0.07km - 26(6:27/km) 144/147bpm [928b/km] 5cal 248/278W 10th Mar 2023, 8:34am EvilPixie wrote: snow run! well done Add a comment	0.5mi, 9:59 Walk - General Split Summary === 1) 1km - 12:33(12:33/km) 104/116bpm [1305b/km] 77cal 47/65rpm 2) 0.03km - 3(1:52/km) 111/111bpm [207b/km] Add a comment 0.3mi, 5:38 Walk - General Split Summary === 1) 0.44km - 5:38(12:52/km) 89/98bpm [1145b/km] 28cal 56/77rpm Add a comment 0.4mi, 9:05 Walk - General Split Summary === 1) 0.68km - 9:05(13:20/km) 85/98bpm [1134b/km] 38cal 57/75rpm Add a comment	0.4mi, 7:26 Walk - General Split Summary === 1) 0.6km - 7:26(12:21/km) 46/68bpm [568b/km] 18cal 23/71rpm Add a comment 7.1mi, 1:13:34 Run - Race Split Summary === 1) 1km - 6:25(6:25/km) 81/116bpm [519b/km] 68cal 261/378W 2) 1km - 6:13(6:13/km) 71/71bpm [441b/km] 76cal 270/406W 3) 1km - 6:31(6:31/km) 71/71bpm [463b/km] 78cal 273/397W 4) 1km - 6:49(6:49/km) 72/74bpm [491b/km] 75cal 273/358W 5) 1km - 6:39(6:39/km) 72/79bpm [479b/km] 73cal 265/328W 6) 1km - 6:27(6:27/km) 92/104bpm [594b/km] 60cal 270/326W 7) 1km - 6:19(6:19/km) 105/110bpm [663b/km] 56cal 271/348W 8) 1km - 6:30(6:30/km) 106/116bpm [688b/km] 55cal 259/297W 9) 1km - 6:38(6:38/km) 105/109bpm [697b/km] 55cal 285/359W 10) 1km - 6:34(6:34/km) 106/115bpm [696b/km] 55cal 262/325W 11) 1km - 6:24(6:24/km) 105/108bpm [671b/km] 52cal 254/283W 12) 0.35km - 2:05(5:57/km) 105/108bpm [625b/km] 17cal 269/336W Add a comment 1mi, 19:53 Walk - General Split Summary === 1) 1km - 12:34(12:34/km) 92/104bpm [1156b/km] 61cal 48/64rpm 2) 0.65km - 7:19(11:17/km) 95/110bpm [1072b/km] 38cal 58/120rpm Add a comment	-
Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20
3.1mi, 34:54 Run - General Split Summary === 1) 1km - 6:39(6:39/km) 134/150bpm [890b/km] 66cal 248/336W 2) 1km - 6:55(6:55/km) 142/153bpm [983b/km] 72cal 234/333W 3) 1km - 7:38(7:38/km) 124/153bpm [946b/km] 72cal 247/408W 4) 1km - 7:04(7:04/km) 99/109bpm [699b/km] 67cal 230/363W 5) 0.91km - 6:39(7:17/km) 105/128bpm [766b/km] 60cal 226/358W Add a comment 2.6mi, 29:09 Run - General Split Summary === 1) 1km - 7:30(7:30/km) 94/137bpm [705b/km] 56cal 238/380W 2) 1km - 7:07(7:07/km) 99/113bpm [704b/km] 63cal 263/340W 3) 1km - 6:46(6:46/km) 86/106bpm [583b/km] 56cal 230/313W 4) 1km - 6:45(6:45/km) 86/108bpm [580b/km] 55cal 260/309W 5) 0.15km - 1:01(6:48/km) 75/80bpm [510b/km] 8cal 242/247W Add a comment	-	-	-	-	3.4mi, 42:59 Run - General Split Summary === 1) 1km - 7:00(7:00/km) 136/144bpm [953b/km] 70cal 255/399W 2) 1km - 7:43(7:43/km) 148/151bpm [1142b/km] 79cal 243/328W 3) 1km - 8:38(8:38/km) 131/147bpm [1131b/km] 71cal 156/473W 4) 1km - 8:57(8:57/km) 143/155bpm [1279b/km] 82cal 187/518W 5) 1km - 7:16(7:16/km) 132/145bpm [959b/km] 59cal 209/256W 6) 0.47km - 3:25(7:13/km) 146/148bpm [1054b/km] 34cal 238/252W Add a comment	1mi, 38:40 Swim - General Split Summary === 1) 0.16km - 3:09(19:41/km) 106/119bpm [2086b/km] 32cal 24/rpm 2) 0km - 35(0/km) 102/107bpm [INFb/km] 3) 0.2km - 4:06(20:29/km) 118/131bpm [2417b/km] 40cal 25/rpm 4) 0km - 23(0/km) 119/121bpm [INFb/km] 5) 0.04km - 37(15:31/km) 122/125bpm [1893b/km] 8cal 27/rpm 6) 0km - 48(0/km) 112/121bpm [INFb/km] 7) 0.2km - 4:10(20:50/km) 115/129bpm [2395b/km] 40cal 24/rpm 8) 0km - 31(0/km) 114/116bpm [INFb/km] 9) 0.2km - 4:11(20:57/km) 120/127bpm [2514b/km] 40cal 25/rpm 10) 0km - 36(0/km) 112/120bpm [INFb/km] 11) 0.2km - 4:07(20:37/km) 122/135bpm [2516b/km] 40cal 24/rpm 12) 0km - 30(0/km) 117/120bpm [INFb/km] 13) 0.2km - 4:13(21:05/km) 125/141bpm [2635b/km] 40cal 24/rpm 14) 0km - 46(0/km) 110/128bpm [INFb/km] 15) 0.1km - 2:01(20:15/km) 118/131bpm [2389b/km] 20cal 26/rpm 16) 0km - 29(0/km) 123/129bpm [INFb/km] 17) 0.1km - 2:05(20:48/km) 124/131bpm [2579b/km] 20cal 25/rpm 18) 0km - 26(0/km) 124/132bpm [INFb/km] 19) 0.1km - 2:06(21:04/km) 117/126bpm [2464b/km] 20cal 25/rpm 20) 0km - 29(0/km) 118/125bpm [INFb/km] 21) 0.1km - 2:12(21:58/km) 126/135bpm [2767b/km] 20cal 24/rpm 22) 0km - 7(0/km) 126/129bpm [INFb/km] 23) 0km - 2(0/km) 125/125bpm [INFb/km] Add a comment
Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26	Mon 27th Mar Mar 27
-	-	-	-	1.1mi, 22:27 Walk - General Split Summary === 1) 1km - 13:14(13:14/km) 103/119bpm [1363b/km] 66cal 40/120rpm 2) 0.74km - 9:13(12:31/km) 106/119bpm [1327b/km] 44cal 38/62rpm Add a comment 0.7mi, 15:10 Walk - General Split Summary === 1) 1km - 13:06(13:06/km) 100/117bpm [1309b/km] 63cal 47/62rpm 2) 0.16km - 2:05(13:07/km) 97/102bpm [1273b/km] 9cal 41/60rpm Add a comment	-	0.6mi, 14:18 Walk - General Split Summary === 1) 1km - 14:16(14:16/km) 91/104bpm [1298b/km] 70cal 50/75rpm 2) 0.01km - 2(4:21/km) 96/96bpm [418b/km] Add a comment 0.6mi, 12:11 Walk - General Split Summary === 1) 0.98km - 12:11(12:24/km) 109/120bpm [1352b/km] 70cal 62/69rpm Add a comment

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Sweetie F50 Carmarthenshire

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Sweetie
F50 Carmarthenshire