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Sime M45

About

Race Times

All Races

Mileage

Training

San Domenico RC

Races
101
Miles
15318
Miles
7
Miles
13438
5k
18:50
5M
30:46
10k
38:45
10M
1:30:36
Half
1:20:11
20M
2:42:51
Mara
3:22:03
20k
30:12

About Me

Joined San Domenico RC earlier this year and it's really improved my running, new PB in Cardiff half of 1.24 and now looking for sub 3.20 in Snowdonia Marathon.
Qualified for Team GB age group for European Duathlon Championships in Germany in 2016.

Current Status

Can't wait for Snowdonia!

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	40	0	0	0	0	0	0	0	0	0	0	0	40
2021	29	0	0	0	0	0	0	0	0	0	0	0	29
2020	0	0.4	0	0	0	0	0	0	0	0	0	0	0.4
2020	123	118	82	101	113	57	84	59	66	90	49	69	1010
2020	0	0	0	241	266	325	215	198	334	227	123	0	1928
2019	28	31	56	23	50	79	66	45	62	21	41	60	562
2019	0	0	63	132	228	284	127	15	0	0	0	0	848
2018	0	0	0	0	0	0	0	0	0.4	0.4	0	0	0.7
2018	55	25	23	58	48	4	19	25	19	0	8	19	303
2018	0	18	0	0	308	332	507	116	35	0	0	0	1316
2017	0.4	0	0	0	0	0	0.4	0	0	0	0	0	0.8
2017	149	126	119	106	102	108	109	103	117	108	69	74	1287
2017	0	0	130	190	342	228	192	12	9	22	0	0	1124
2016	0.6	0	0	0	0.8	0.5	0	0	0	0	0	0	1.9
2016	111	85	103	69	126	135	101	100	134	163	155	130	1412
2016	125	46	131	344	476	204	269	217	367	261	277	171	2889
2015	101	76	61	93	59	86	116	139	121	140	115	105	1213
2015	202	70	154	366	524	404	329	162	192	73	44	107	2628
2014	0	0	0	0	1.8	0	0	0	0	0	0.5	0.5	2.8
2014	111	107	155	67	8	42	19	28	67	54	38	106	800
2014	0	0	0	0	136	57	318	368	118	30	111	149	1286
2013	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2013	21	13	69	72	143	109	146	180	152	185	115	117	1322
2013	0	0	0	65	51	81	0	15	0	0	0	0	212
2012	145	152	166	214	202	135	116	75	162	150	173	121	1810
2012	37	0	33	0	56	101	0	0	59	0	0	0	286
2011	67	32	23	28	91	94	60	89	87	90	107	110	877
2011	0	0	0	17	38	43	67	87	97	108	16	0	472
2010	33	57	34	42	48	60	31	67	76	17	34	8	506
2010	0	0	0	0	0	0	0	9	0	0	3	0	12
2009	102	72	165	157	42	55	64	56	71	61	76	32	953
2009	0	0	0	0	0	0	75	86	0	0	3	0	164
2008	118	145	164	168	164	88	78	59	89	98	65	45	1282
2008	0	0	0	0	0	0	0	29	0	0	0	0	29
2007	156	106	186	139	87	62	92	115	101	134	112	86	1376
2007	0	0	0	0	0	0	0	9	10	0	0	0	19
2006	0	0	0	0	0	101	67	32	84	103	105	74	566
2006	0	0	0	0	0	0	72	94	9	19	0	0	195

Sat 19th Dec Dec 19	Sun 20th Dec Dec 20	Mon 21st Dec Dec 21	Tue 22nd Dec Dec 22	Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25
6.2mi, 1:16:30 Running - General Split Summary === 1) 0.62m - 6:27(10:23/m) 107/123bpm 68cal 2) 0.62m - 7:58(12:49/m) 102/116bpm 66cal 3) 0.62m - 6:55(11:08/m) 106/115bpm 68cal 4) 0.62m - 9:01(14:30/m) 103/120bpm 87cal 5) 0.62m - 7:48(12:34/m) 104/113bpm 74cal 6) 0.62m - 9:09(14:44/m) 100/119bpm 84cal 7) 0.62m - 7:33(12:08/m) 99/119bpm 68cal 8) 0.62m - 6:42(10:47/m) 103/114bpm 60cal 9) 0.62m - 7:48(12:33/m) 101/112bpm 75cal 10) 0.62m - 6:57(11:11/m) 108/119bpm 70cal 11) 0.02m - 12(9:26/m) 106/109bpm 1cal Add a comment	7.3mi, 1:15:44 Running - General Split Summary === 1) 0.62m - 5:42(9:10/m) 118/137bpm 68cal 2) 0.62m - 5:35(9:00/m) 132/140bpm 79cal 3) 0.62m - 5:24(8:42/m) 129/152bpm 70cal 4) 0.62m - 5:40(9:07/m) 129/137bpm 73cal 5) 0.62m - 5:37(9:03/m) 124/131bpm 63cal 6) 0.62m - 9:39(15:31/m) 125/149bpm 107cal 7) 0.62m - 8:08(13:05/m) 133/150bpm 105cal 8) 0.62m - 7:55(12:44/m) 140/154bpm 107cal 9) 0.62m - 5:32(8:54/m) 124/134bpm 50cal 10) 0.62m - 5:56(9:33/m) 130/137bpm 64cal 11) 0.62m - 5:55(9:32/m) 133/142bpm 67cal 12) 0.48m - 4:42(9:52/m) 136/145bpm 56cal Add a comment	-	3.1mi, 23:08 Running - General Split Summary === 1) 0.62m - 4:58(7:59/m) 142/165bpm 77cal 2) 0.62m - 4:41(7:32/m) 149/163bpm 77cal 3) 0.62m - 4:38(7:27/m) 138/143bpm 69cal 4) 0.62m - 4:33(7:19/m) 142/146bpm 70cal 5) 0.62m - 4:16(6:52/m) 146/153bpm 69cal 6) 0.01m - 3(4:36/m) 147/148bpm Add a comment	-	-	1.5mi, 11:14 Running - General Split Summary === 1) 0.62m - 4:48(7:44/m) 139/162bpm 75cal 2) 0.62m - 4:40(7:30/m) 138/153bpm 72cal 3) 0.24m - 1:47(7:22/m) 141/144bpm 28cal Add a comment
Sat 26th Dec Dec 26	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
7.2mi, 1:14:16 Running - General Split Summary === 1) 0.62m - 5:59(9:38/m) 115/128bpm 69cal 2) 0.62m - 6:27(10:23/m) 125/135bpm 83cal 3) 0.62m - 6:06(9:49/m) 115/129bpm 65cal 4) 0.62m - 7:03(11:21/m) 130/141bpm 94cal 5) 0.62m - 7:42(12:23/m) 135/144bpm 105cal 6) 0.62m - 6:24(10:19/m) 131/134bpm 81cal 7) 0.62m - 6:22(10:15/m) 123/132bpm 68cal 8) 0.62m - 5:57(9:34/m) 123/136bpm 58cal 9) 0.62m - 5:28(8:48/m) 117/127bpm 56cal 10) 0.62m - 6:51(11:02/m) 123/132bpm 71cal 11) 0.62m - 6:37(10:38/m) 122/129bpm 65cal 12) 0.35m - 3:19(9:22/m) 119/125bpm 29cal Add a comment	-	-	4.8mi, 54:28 Running - General Split Summary === 1) 0.62m - 6:28(10:24/m) 123/148bpm 86cal 2) 0.62m - 8:17(13:19/m) 136/174bpm 119cal 3) 0.62m - 5:17(8:30/m) 155/178bpm 91cal 4) 0.62m - 5:57(9:35/m) 146/174bpm 90cal 5) 0.62m - 7:08(11:29/m) 150/169bpm 115cal 6) 0.62m - 9:03(14:34/m) 134/161bpm 107cal 7) 0.62m - 8:42(14:00/m) 111/129bpm 61cal 8) 0.41m - 3:36(8:50/m) 138/151bpm 46cal Add a comment	-	-	7.2mi, 1:01:18 Running - General Split Summary === 1) 0.62m - 5:16(8:28/m) 127/139bpm 74cal 2) 0.62m - 5:11(8:20/m) 127/131bpm 70cal 3) 0.62m - 5:21(8:36/m) 127/134bpm 69cal 4) 0.62m - 5:07(8:13/m) 129/131bpm 66cal 5) 0.62m - 5:14(8:26/m) 129/133bpm 66cal 6) 0.62m - 5:16(8:29/m) 130/135bpm 66cal 7) 0.62m - 5:22(8:38/m) 130/134bpm 64cal 8) 0.62m - 5:29(8:50/m) 130/134bpm 65cal 9) 0.62m - 5:25(8:43/m) 128/130bpm 58cal 10) 0.62m - 5:14(8:25/m) 127/131bpm 51cal 11) 0.62m - 5:31(8:53/m) 127/130bpm 51cal 12) 0.32m - 2:53(8:55/m) 129/131bpm 29cal Add a comment
Sat 2nd Jan Jan 2	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
-	18.7mi, 1:45:45 Cycling - General Split Summary === 1) 5m - 24:52(4:58/m) 114/154bpm 257cal 12.06/22.29mph 2) 5m - 34:14(6:51/m) 116/154bpm 272cal 8.76/26.21mph 3) 5m - 30:50(6:10/m) 115/140bpm 248cal 9.73/23.06mph 4) 3.71m - 15:49(4:16/m) 100/132bpm 76cal 14.08/25.53mph Add a comment	3.2mi, 24:27 Running - General Split Summary === 1) 0.62m - 4:59(8:01/m) 127/150bpm 69cal 2) 0.62m - 4:50(7:47/m) 131/141bpm 69cal 3) 0.62m - 4:47(7:43/m) 132/137bpm 68cal 4) 0.62m - 4:51(7:48/m) 136/139bpm 73cal 5) 0.62m - 4:37(7:25/m) 138/142bpm 70cal 6) 0.06m - 23(7:01/m) 140/140bpm 5cal Add a comment	6.7mi, 57:08 Running - General Split Summary === 1) 0.62m - 5:22(8:39/m) 110/123bpm 56cal 2) 0.62m - 5:14(8:25/m) 117/131bpm 61cal 3) 0.62m - 5:14(8:26/m) 120/122bpm 63cal 4) 0.62m - 5:20(8:34/m) 120/124bpm 60cal 5) 0.62m - 5:22(8:38/m) 120/121bpm 59cal 6) 0.62m - 5:18(8:31/m) 121/126bpm 59cal 7) 0.62m - 5:15(8:27/m) 124/129bpm 58cal 8) 0.62m - 5:27(8:47/m) 125/131bpm 61cal 9) 0.62m - 5:25(8:43/m) 128/134bpm 64cal 10) 0.62m - 5:20(8:34/m) 128/139bpm 61cal 11) 0.45m - 3:51(8:33/m) 125/134bpm 38cal Add a comment	-	5.5mi, 50:24 Running - General Split Summary === 1) 0.62m - 5:23(8:41/m) 119/137bpm 68cal 2) 0.62m - 5:12(8:22/m) 125/136bpm 68cal 3) 0.62m - 5:11(8:20/m) 123/127bpm 64cal 4) 0.62m - 5:27(8:46/m) 125/146bpm 67cal 5) 0.62m - 6:10(9:56/m) 123/149bpm 73cal 6) 0.62m - 6:37(10:39/m) 125/149bpm 79cal 7) 0.62m - 6:36(10:38/m) 126/151bpm 79cal 8) 0.62m - 5:26(8:45/m) 126/135bpm 60cal 9) 0.53m - 4:21(8:11/m) 128/134bpm 48cal Add a comment	-
Sat 9th Jan Jan 9	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
7.7mi, 1:24:52 Running - General Split Summary === 1) 0.62m - 6:57(11:10/m) 107/128bpm 70cal 2) 0.62m - 6:45(10:52/m) 117/125bpm 76cal 3) 0.62m - 5:46(9:18/m) 117/128bpm 66cal 4) 0.62m - 7:12(11:35/m) 122/131bpm 87cal 5) 0.62m - 7:27(11:59/m) 133/143bpm 100cal 6) 0.62m - 6:31(10:30/m) 128/136bpm 80cal 7) 0.62m - 6:27(10:22/m) 115/132bpm 62cal 8) 0.62m - 8:39(13:55/m) 106/134bpm 76cal 9) 0.62m - 5:42(9:10/m) 115/136bpm 54cal 10) 0.62m - 6:11(9:57/m) 119/127bpm 58cal 11) 0.62m - 7:44(12:26/m) 115/131bpm 82cal 12) 0.62m - 7:10(11:32/m) 119/156bpm 77cal 13) 0.28m - 2:22(8:28/m) 144/158bpm 38cal Add a comment	10.7mi, 1:14:40 Cycling - General Split Summary === 1) 5m - 36:52(7:22/m) 93/124bpm 219cal 8.14/18.72mph 2) 5m - 33:56(6:47/m) 80/125bpm 108cal 8.84/19.43mph 3) 0.65m - 3:52(5:57/m) 86/107bpm 18cal 10.1/15.26mph Add a comment	3.2mi, 23:57 Running - General Split Summary === 1) 0.62m - 5:00(8:02/m) 153/175bpm 89cal 2) 0.62m - 4:46(7:40/m) 161/175bpm 89cal 3) 0.62m - 4:38(7:27/m) 141/156bpm 73cal 4) 0.62m - 4:43(7:36/m) 141/142bpm 74cal 5) 0.62m - 4:36(7:24/m) 144/149bpm 74cal 6) 0.04m - 15(5:55/m) 147/148bpm 4cal Add a comment	-	6.7mi, 54:02 Running - General Split Summary === 1) 0.62m - 5:24(8:42/m) 141/159bpm 88cal 2) 0.62m - 5:20(8:36/m) 151/164bpm 93cal 3) 0.62m - 5:05(8:10/m) 141/160bpm 76cal 4) 0.62m - 4:46(7:41/m) 127/130bpm 54cal 5) 0.62m - 4:49(7:46/m) 129/131bpm 59cal 6) 0.62m - 4:54(7:54/m) 132/135bpm 61cal 7) 0.62m - 4:53(7:51/m) 135/137bpm 64cal 8) 0.62m - 4:53(7:51/m) 136/139bpm 66cal 9) 0.62m - 5:00(8:03/m) 136/143bpm 65cal 10) 0.62m - 5:14(8:25/m) 133/136bpm 62cal 11) 0.46m - 3:43(8:00/m) 130/138bpm 37cal Add a comment	-	-

Dist	Races	PB	2001	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
3mi	2	18:28 6:09/mi			19:54									18:28
5km	10	18:50 6:04/mi										19:04		18:50	18:51
4mi	1	26:20 6:35/mi														26:20
5mi	3	30:46 6:09/mi			35:44						30:46			31:15
10km	34	38:45 6:14/mi		49:55	43:57	42:56	42:35	42:51	44:43	40:27	38:59	38:45		39:08	40:23
7mi	4	1:05:05 9:18/mi								1:05:05
7.8mi	1	1:08:00 8:46/mi							1:08:00
8mi	3	50:02 6:15/mi				56:14	55:46								50:02
10mi	3	1:30:36 9:04/mi		1:47:45	1:30:36
11mi	1	1:18:20 7:07/mi													1:18:20
13.1mi	17	1:20:11 6:07/mi			1:39:48	1:33:18	1:32:05	1:38:35		1:31:09	1:26:04	1:27:03	1:30:45	1:24:15	1:20:11	1:36:30
20mi	2	2:42:51 8:09/mi				2:50:52	2:42:51
22mi	2	3:28:18 9:28/mi					3:48:00				3:28:18
26.2mi	10	3:22:03 7:43/mi	4:32:47			4:02:12	3:32:45	3:42:26			3:22:03	3:28:26	3:36:50	3:23:14	3:34:51
32mi	1	6:33:40 12:18/mi														6:33:40
50mi	1	9:04:56 10:54/mi									9:04:56

2017	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	1 Oct	1:36:30	64.17%
Pentyrch Hill Race	7mi	25 Apr	55:38	57.87%
San Domenico Handicap - Sophia Gardens	4mi	20 Apr	26:20	68.48%
Vale of Glamorgan Coastal Ultra	32mi	1 Apr	6:33:40	41.15%
HOKA One One Winter Trail Wales Half Marathon	13.1mi	18 Feb	1:48:16	56.73%
2016	Distance	Date	Result	WAVA
Colby parkrun	5km	31 Dec	19:50	70.62%
Colby parkrun	5km	17 Dec	19:18	72.57%
Merthyr Mawr Christmas Pudding Run 10K	10km	11 Dec	43:50	64.72%
Colby parkrun	5km	26 Nov	19:10	73.07%
Gwent League Brecon Senior Men	10km	12 Nov	41:50	67.82%
Snowdonia Marathon	26.2mi	29 Oct	3:44:41	57.57%
Colby parkrun	5km	22 Oct	19:21	72.38%
Bedford Autodrome duathlon race 2 ( ETU sprint qualifier)	0km/20km/7.5km	16 Oct	/ 30:12 /26:53	0.00%
Cardiff Half Marathon	13.1mi	2 Oct	1:25:44	71.64%
London Duathlon	0km/44km/15km	18 Sep	/ 1:15:10 /1:00:00	0.00%
Cardiff 10K	10km	11 Sep	40:23	70.25%
The Wales Marathon	26.2mi	10 Jul	3:34:51	60.20%
SSAFA 5K Series Race 2	5km	22 Jun	19:04	73.46%
Welsh Castles Relay Stage 14 - Builth Wells to Drovers Arms	11mi	5 Jun	1:18:20	64.71%
Velothon Wales	0km	22 May	4:08:32	0.00%
Cardiff parkrun	5km	21 May	19:36	70.95%
SSAFA 5K Series Race 1	5km	18 May	19:24	71.68%
Pentyrch Hill Race	7mi	26 Apr	53:58	59.19%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:25:32	71.22%
Hoka One One Trail Half marathon	13.1mi	21 Feb	1:20:11	75.97%
Lliswerry 8	8mi	31 Jan	50:02	72.96%
British Athletics Cross Challenge - Cardiff - Senior Men	10km	24 Jan	48:50	57.64%
Cardiff parkrun	5km	16 Jan	18:51	73.77%
2015	Distance	Date	Result	WAVA
Glynneath Boxing Day 5	5mi	26 Dec	31:15	72.31%
Merthyr Mawr Christmas Pudding Race	10km	13 Dec	43:11	65.19%
welsh inter regional cross country	9.4km	12 Dec	40:37	65.15%
Gwent League XC - Blaise Castle, Bristol - Senior Men	6.4mi	5 Dec	40:49	71.03%
Gwent League Llandaff Fields Cardiff Senior Men	10km	8 Nov	42:01	67.00%
Snowdonia Marathon	26.2mi	24 Oct	3:23:14	63.12%
Cardiff Half Marathon	13.1mi	4 Oct	1:24:15	72.31%
Cardiff 10K	10km	6 Sep	39:08	71.93%
SSAFA 5K Series Race 3	5km	22 Jul	18:50	73.83%
Cosmeston Relays	3mi	8 Jul	18:28	72.71%
2014	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	5 Oct	1:30:45	66.61%
London Marathon	26.2mi	13 Apr	3:36:50	58.31%
Mumbles Duathlon	0km/32km/10km	22 Mar	/ 1:03:50 /39:24	0.00%
2013	Distance	Date	Result	WAVA
Merthyr Mawr Christmas Pudding Race	10km	15 Dec	44:11	62.73%
Cardiff Parkrun	5km	7 Dec	19:04	71.90%
Snowdonia Marathon	26.2mi	26 Oct	3:28:26	60.66%
Cardiff Half Marathon	13.1mi	6 Oct	1:27:03	68.97%
Swansea Bay 10K	10km	22 Sep	38:48	71.43%
Cardiff 10K	10km	8 Sep	38:45	71.52%
2012	Distance	Date	Result	WAVA
Glynneath Boxing Day 5 miles	5mi	26 Dec	30:46	71.80%
Merthyr Mawr Christmas Pudding Race	10km	16 Dec	45:42	60.22%
Cardiff Half Marathon	13.1mi	14 Oct	1:26:04	69.33%
Berlin Marathon	26.2mi	30 Sep	3:22:03	62.19%
Swansea Bay 10k	10km	23 Sep	38:59	70.59%
Llanelli 10K	10km	17 Jun	39:21	69.94%
Man Versus Horse	22mi	9 Jun	3:28:18	49.05%
City Ultra Cardiff	50mi	20 May	9:04:56	50.00%
Pentyrch Hill Race	7mi	25 Apr	57:34	53.94%
Llanelli Waterside Half Marathon	13.1mi	4 Mar	1:26:55	68.28%
2011	Distance	Date	Result	WAVA
Merthyr Mawr Christmas Pudding Race	10km	18 Dec	47:25	57.68%
Cardiff Half Marathon	13.1mi	16 Oct	1:31:09	65.11%
Swansea Bay 10k	10km	25 Sep	40:27	67.61%
Cardiff 10k	10km	11 Sep	40:37	67.33%
Llanelli Waterside 10k	10km	19 Jun	51:57	52.64%
Man Vs Horse (3rd Relay leg)	7mi	11 Jun	1:05:05	47.71%
2010	Distance	Date	Result	WAVA
Swansea Bay 10k	10km	26 Sep	44:43	60.83%
Man V Horse (1st Relay leg)	7.75mi	14 Jun	1:08:00	50.29%
2009	Distance	Date	Result	WAVA
Men's Health Survival of the Fittest	10km	4 Oct	1:17:25	34.97%
Swansea Bay 10K	10km	27 Sep	42:51	63.18%
Cardiff 10K	10km	6 Sep	43:39	62.02%
London Marathon	26.2mi	26 Apr	3:42:26	55.55%
Llanelli Waterside Half Marathon	13.1mi	8 Mar	1:38:35	59.52%
2008	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	19 Oct	1:33:10	62.98%
Swansea Bay 10K	10km	21 Sep	42:35	63.32%
HSBC Cardiff 10km	10km	7 Sep	43:13	62.39%
Llanelli Waterside 10K	10km	22 Jun	43:44	61.66%
Man Versus Horse	22mi	14 Jun	3:48:00	44.31%
Edinburgh Marathon	26.2mi	25 May	3:32:45	57.95%
San Domenico 20	20mi	9 Mar	2:42:51	56.26%
Llanelli Waterside Half Marathon	13.1mi	2 Mar	1:32:05	63.57%
Lliswerry 8	8mi	27 Jan	55:46	62.58%
2007	Distance	Date	Result	WAVA
Merthyr Mawr Christmas Pudding Race	10km	16 Dec	49:30	54.29%
SaabSalomon Hellrunner South	10mi	4 Nov	1:33:43	47.12%
Cardiff Half Marathon	13.1mi	14 Oct	1:35:15	61.46%
Swansea Bay 10K	10km	23 Sep	43:25	61.90%
Cardiff 10K	10km	9 Sep	42:56	62.60%
Great Wales Run	10km	29 Jul	43:09	62.28%
London Marathon	26.2mi	22 Apr	4:02:12	50.82%
San Domenico 20	20mi	1 Apr	2:50:52	53.54%
Llanelli Waterside Half Marathon	13.1mi	11 Mar	1:33:18	62.64%
Lliswerry 8	8mi	28 Jan	56:14	61.92%
2006	Distance	Date	Result	WAVA
RNLI reindeer run	10km	10 Dec	44:18	60.51%
Hellrunner	10mi	12 Nov	1:30:36	48.65%
Cardiff Half Marathon	13.1mi	15 Oct	1:39:48	58.56%
Swansea Bay 10K	10km	24 Sep	43:57	61.00%
HSBC KRUF Cardiff 10K	10km	3 Sep	44:49	59.82%
Cosmeston Relays	3mi	12 Jul	19:54	63.75%
Llanelli Millennium Coast 10k	10km	25 Jun	45:26	59.00%
Great Welsh Run 5	5mi	1 May	35:44	59.87%
2005	Distance	Date	Result	WAVA
The Reindeer Run	10km	4 Dec	51:46	51.69%
Hellrunner 10	10mi	23 Oct	1:47:45	40.86%
Swansea Bay 10K	10km	25 Sep	49:55	53.61%
2001	Distance	Date	Result	WAVA
London Marathon	26.2mi	22 Apr	4:32:47	45.07%

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