![](/userpics/3165.jpg)
Sime
Last on at 6pm, 14th Jun 2024![](/images/flags/gb.png)
- About
- Bests
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Races
101 -
Miles
17203 -
Miles
7 -
Miles
20680 -
Miles
4 -
WAVA
75.75% -
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 | |
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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. Show More...
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My parkrun |
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Recent Training | |||
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26th Jul
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General | 4.7mi | 18:09 |
26th Jul
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General | 11.9mi | 45:56 |
25th Jul
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General | 31.2mi | 1:50:58 |
24th Jul
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General | 15.6mi | 1:02:45 |
24th Jul
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General | 3.1mi | 28:57 |
12 Month Benchmarks | Run | Bike |
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Mile | 7:51 | 1:18 |
5k | 25:14 | 4:22 |
5mi | 42:20 | 7:57 |
10k | 53:04 | 10:06 |
Recent Pictures | |
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No pictures shared |
Recent Threads |
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This user has not joined in with any threads recently |
Buddies (3) |
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Followers (2) |
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Read Everyone!
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- Best WAVA
Dist | Races | 2001 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | PB | WB |
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3mi | 2 | 19:54 62.66 | 18:28 71.71 | 18:28
6:09/mi
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71.71 | ||||||||||||
5km | 10 | 19:04 70.97 | 18:50 72.93 | 18:51 72.86 | 18:50
6:04/mi
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72.93 | |||||||||||
4mi | 1 | 26:20 68.05 | 26:20
6:35/mi
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68.05 | |||||||||||||
5mi | 3 | 35:44 59.06 | 30:46 70.86 | 31:15 71.39 | 30:46
6:09/mi
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71.39 | |||||||||||
10km | 34 | 49:55 52.97 | 43:57 60.27 | 42:56 61.85 | 42:35 62.57 | 42:51 62.43 | 44:43 60.11 | 40:27 66.82 | 38:59 69.78 | 38:45 70.70 | 39:08 71.12 | 40:23 69.46 | 38:45
6:14/mi
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71.12 | |||
7mi | 4 | 1:05:05 47.12 | 1:05:05
9:18/mi
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47.12 | |||||||||||||
7.8mi | 1 | 1:08:00 49.93 | 1:08:00
8:46/mi
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49.93 | |||||||||||||
8mi | 3 | 56:14 61.58 | 55:46 62.24 | 50:02 72.64 | 50:02
6:15/mi
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72.64 | |||||||||||
10mi | 3 | 1:47:45 40.62 | 1:30:36 48.38 | 1:30:36
9:04/mi
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48.38 | ||||||||||||
11mi | 1 | 1:18:20 64.80 | 1:18:20
7:07/mi
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64.80 | |||||||||||||
13.1mi | 17 | 1:39:48 58.16 | 1:33:18 62.21 | 1:32:05 63.14 | 1:38:35 59.13 | 1:31:09 64.77 | 1:26:04 69.00 | 1:27:03 68.69 | 1:30:45 66.39 | 1:24:15 72.09 | 1:20:11 75.75 | 1:36:30 63.99 | 1:20:11
6:07/mi
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75.75 | |||
20mi | 2 | 2:50:52 53.42 | 2:42:51 56.14 | 2:42:51
8:09/mi
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56.14 | ||||||||||||
22mi | 2 | 3:48:00 44.53 | 3:28:18 49.36 | 3:28:18
9:28/mi
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49.36 | ||||||||||||
26.2mi | 10 | 4:32:47 44.56 | 4:02:12 50.25 | 3:32:45 57.30 | 3:42:26 54.95 | 3:22:03 61.63 | 3:28:26 60.15 | 3:36:50 57.82 | 3:23:14 62.66 | 3:34:51 59.76 | 3:22:03
7:43/mi
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62.66 | |||||
32mi | 1 | 6:33:40 41.68 | 6:33:40
12:18/mi
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41.68 | |||||||||||||
50mi | 1 | 9:04:56 50.08 | 9:04:56
10:54/mi
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50.08 |
2017 | Result | WAVA | Distance | |
---|---|---|---|---|
1 Oct | Cardiff Half Marathon SB | 1:36:30 | 63.99 | 13.1mi |
25 Apr | Pentyrch Hill Race | 55:38 | 57.20 | 7mi |
20 Apr | San Domenico Handicap - Sophia Gardens PB | 26:20 | 68.05 | 4mi |
1 Apr | Vale of Glamorgan Coastal Ultra PB | 6:33:40 | 41.68 | 32mi |
18 Feb | HOKA One One Winter Trail Wales Half Marathon | 1:48:16 | 56.56 | 13.1mi |
2016 | Result | WAVA | Distance | |
31 Dec | Colby parkrun | 19:50 | 69.77 | 5km |
17 Dec | Colby parkrun | 19:18 | 71.70 | 5km |
11 Dec | Merthyr Mawr Christmas Pudding Run 10K | 43:50 | 64.00 | 10km |
26 Nov | Colby parkrun | 19:10 | 72.20 | 5km |
12 Nov | Gwent League Brecon Senior Men | 41:50 | 67.06 | 10km |
29 Oct | Snowdonia Marathon | 3:44:41 | 57.15 | 26.2mi |
22 Oct | Colby parkrun | 19:21 | 71.51 | 5km |
16 Oct | Bedford Autodrome duathlon race 2 ( ETU sprint qualifier) | / 30:12 /26:53 | 0.00 | 0km/20km/7.5km |
2 Oct | Cardiff Half Marathon | 1:25:44 | 71.43 | 13.1mi |
18 Sep | London Duathlon | / 1:15:10 /1:00:00 | 0.00 | 0km/44km/15km |
11 Sep | Cardiff 10K SB | 40:23 | 69.46 | 10km |
10 Jul | The Wales Marathon SB | 3:34:51 | 59.76 | 26.2mi |
22 Jun | SSAFA 5K Series Race 2 | 19:04 | 72.58 | 5km |
5 Jun | Welsh Castles Relay Stage 14 - Builth Wells to Drovers Arms PB | 1:18:20 | 64.80 | 11mi |
22 May | Velothon Wales | 4:08:32 | 0.00 | 140km |
21 May | Cardiff parkrun | 19:36 | 70.07 | 5km |
18 May | SSAFA 5K Series Race 1 | 19:24 | 70.80 | 5km |
26 Apr | Pentyrch Hill Race | 53:58 | 58.50 | 7mi |
26 Mar | IAAF World Half Marathon Championships | 1:25:32 | 71.01 | 13.1mi |
21 Feb | Hoka One One Trail Half marathon PB | 1:20:11 | 75.75 | 13.1mi |
31 Jan | Lliswerry 8 PB | 50:02 | 72.64 | 8mi |
24 Jan | British Athletics Cross Challenge - Cardiff - Senior Men | 48:50 | 56.99 | 10km |
16 Jan | Cardiff parkrun SB | 18:51 | 72.86 | 5km |
2015 | Result | WAVA | Distance | |
26 Dec | Glynneath Boxing Day 5 SB | 31:15 | 71.39 | 5mi |
13 Dec | Merthyr Mawr Christmas Pudding Race | 43:11 | 64.45 | 10km |
12 Dec | welsh inter regional cross country | 40:37 | 64.36 | 9.4km |
5 Dec | Gwent League XC - Blaise Castle, Bristol - Senior Men | 40:49 | 70.36 | 6.4mi |
8 Nov | Gwent League Llandaff Fields Cardiff Senior Men | 42:01 | 66.24 | 10km |
24 Oct | Snowdonia Marathon SB | 3:23:14 | 62.66 | 26.2mi |
4 Oct | Cardiff Half Marathon SB | 1:24:15 | 72.09 | 13.1mi |
6 Sep | Cardiff 10K SB | 39:08 | 71.12 | 10km |
22 Jul | SSAFA 5K Series Race 3 PB | 18:50 | 72.93 | 5km |
8 Jul | Cosmeston Relays PB | 18:28 | 71.71 | 3mi |
2014 | Result | WAVA | Distance | |
5 Oct | Cardiff Half Marathon SB | 1:30:45 | 66.39 | 13.1mi |
13 Apr | London Marathon SB | 3:36:50 | 57.82 | 26.2mi |
22 Mar | Mumbles Duathlon | / 1:03:50 /39:24 | 0.00 | 0km/32km/10km |
2013 | Result | WAVA | Distance | |
15 Dec | Merthyr Mawr Christmas Pudding Race | 44:11 | 62.01 | 10km |
7 Dec | Cardiff Parkrun SB | 19:04 | 70.97 | 5km |
26 Oct | Snowdonia Marathon SB | 3:28:26 | 60.15 | 26.2mi |
6 Oct | Cardiff Half Marathon SB | 1:27:03 | 68.69 | 13.1mi |
22 Sep | Swansea Bay 10K | 38:48 | 70.61 | 10km |
8 Sep | Cardiff 10K PB | 38:45 | 70.70 | 10km |
2012 | Result | WAVA | Distance | |
26 Dec | Glynneath Boxing Day 5 miles PB | 30:46 | 70.86 | 5mi |
16 Dec | Merthyr Mawr Christmas Pudding Race | 45:42 | 59.52 | 10km |
14 Oct | Cardiff Half Marathon SB | 1:26:04 | 69.00 | 13.1mi |
30 Sep | Berlin Marathon PB | 3:22:03 | 61.63 | 26.2mi |
23 Sep | Swansea Bay 10k SB | 38:59 | 69.78 | 10km |
17 Jun | Llanelli 10K | 39:21 | 69.13 | 10km |
9 Jun | Man Versus Horse PB | 3:28:18 | 49.36 | 22mi |
20 May | City Ultra Cardiff PB | 9:04:56 | 50.08 | 50mi |
25 Apr | Pentyrch Hill Race | 57:34 | 53.27 | 7mi |
4 Mar | Llanelli Waterside Half Marathon | 1:26:55 | 67.92 | 13.1mi |
2011 | Result | WAVA | Distance | |
18 Dec | Merthyr Mawr Christmas Pudding Race | 47:25 | 57.00 | 10km |
16 Oct | Cardiff Half Marathon SB | 1:31:09 | 64.77 | 13.1mi |
25 Sep | Swansea Bay 10k SB | 40:27 | 66.82 | 10km |
11 Sep | Cardiff 10k | 40:37 | 66.55 | 10km |
19 Jun | Llanelli Waterside 10k | 51:57 | 52.03 | 10km |
11 Jun | Man Vs Horse (3rd Relay leg) PB | 1:05:05 | 47.11 | 7mi |
2010 | Result | WAVA | Distance | |
26 Sep | Swansea Bay 10k SB | 44:43 | 60.11 | 10km |
14 Jun | Man V Horse (1st Relay leg) PB | 1:08:00 | 49.93 | 7.75mi |
2009 | Result | WAVA | Distance | |
4 Oct | Men's Health Survival of the Fittest | 1:17:25 | 34.55 | 10km |
27 Sep | Swansea Bay 10K SB | 42:51 | 62.43 | 10km |
6 Sep | Cardiff 10K | 43:39 | 61.28 | 10km |
26 Apr | London Marathon SB | 3:42:26 | 54.95 | 26.2mi |
8 Mar | Llanelli Waterside Half Marathon SB | 1:38:35 | 59.13 | 13.1mi |
2008 | Result | WAVA | Distance | |
19 Oct | Cardiff Half Marathon | 1:33:10 | 62.57 | 13.1mi |
21 Sep | Swansea Bay 10K SB | 42:35 | 62.57 | 10km |
7 Sep | HSBC Cardiff 10km | 43:13 | 61.65 | 10km |
22 Jun | Llanelli Waterside 10K | 43:44 | 60.92 | 10km |
14 Jun | Man Versus Horse SB | 3:48:00 | 44.53 | 22mi |
25 May | Edinburgh Marathon SB | 3:32:45 | 57.30 | 26.2mi |
9 Mar | San Domenico 20 PB | 2:42:51 | 56.14 | 20mi |
2 Mar | Llanelli Waterside Half Marathon SB | 1:32:05 | 63.14 | 13.1mi |
27 Jan | Lliswerry 8 SB | 55:46 | 62.24 | 8mi |
2007 | Result | WAVA | Distance | |
16 Dec | Merthyr Mawr Christmas Pudding Race | 49:30 | 53.64 | 10km |
4 Nov | SaabSalomon Hellrunner South | 1:33:43 | 46.87 | 10mi |
14 Oct | Cardiff Half Marathon | 1:35:15 | 61.04 | 13.1mi |
23 Sep | Swansea Bay 10K | 43:25 | 61.16 | 10km |
9 Sep | Cardiff 10K SB | 42:56 | 61.85 | 10km |
29 Jul | Great Wales Run | 43:09 | 61.54 | 10km |
22 Apr | London Marathon SB | 4:02:12 | 50.25 | 26.2mi |
1 Apr | San Domenico 20 SB | 2:50:52 | 53.42 | 20mi |
11 Mar | Llanelli Waterside Half Marathon SB | 1:33:18 | 62.21 | 13.1mi |
28 Jan | Lliswerry 8 SB | 56:14 | 61.58 | 8mi |
2006 | Result | WAVA | Distance | |
10 Dec | RNLI Reindeer Run (venue not known) | 44:18 | 59.79 | 10km |
12 Nov | Hellrunner PB | 1:30:36 | 48.38 | 10mi |
15 Oct | Cardiff Half Marathon SB | 1:39:48 | 58.16 | 13.1mi |
24 Sep | Swansea Bay 10K SB | 43:57 | 60.27 | 10km |
3 Sep | HSBC KRUF Cardiff 10K | 44:49 | 59.10 | 10km |
12 Jul | Cosmeston Relays SB | 19:54 | 62.66 | 3mi |
25 Jun | Llanelli Millennium Coast 10k | 45:26 | 58.30 | 10km |
1 May | Great Welsh Run 5 SB | 35:44 | 59.06 | 5mi |
2005 | Result | WAVA | Distance | |
4 Dec | The Reindeer Run | 51:46 | 51.07 | 10km |
23 Oct | Hellrunner 10 SB | 1:47:45 | 40.62 | 10mi |
25 Sep | Swansea Bay 10K SB | 49:55 | 52.97 | 10km |
2001 | Result | WAVA | Distance | |
22 Apr | London Marathon SB | 4:32:47 | 44.56 | 26.2mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 34 | 25 | 18 | 19 | 19 | 17 | 3 | 0 | 0 | 0 | 0 | 0 | 135 |
2024 | 199 | 62 | 220 | 311 | 333 | 348 | 279 | 0 | 0 | 0 | 0 | 0 | 1753 |
2023 | 39 | 27 | 16 | 40 | 34 | 21 | 28 | 25 | 13 | 11 | 20 | 24 | 298 |
2023 | 8 | 0 | 42 | 60 | 197 | 462 | 81 | 116 | 258 | 78 | 210 | 102 | 1614 |
2022 | 34 | 38 | 78 | 47 | 36 | 39 | 38 | 42 | 23 | 52 | 32 | 31 | 490 |
2022 | 59 | 74 | 170 | 185 | 472 | 246 | 378 | 336 | 200 | 179 | 68 | 62 | 2428 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 3 |
2021 | 81 | 59 | 90 | 62 | 44 | 72 | 85 | 96 | 64 | 60 | 109 | 182 | 1003 |
2021 | 51 | 17 | 13 | 129 | 142 | 450 | 298 | 38 | 320 | 0 | 19 | 0 | 1477 |
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 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
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 |
Sun 30th Jun
Jun 30
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Mon 1st Jul
Jul 1
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Tue 2nd Jul
Jul 2
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Wed 3rd Jul
Jul 3
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Thu 4th Jul
Jul 4
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Fri 5th Jul
Jul 5
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Sat 6th Jul
Jul 6
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1) 5mi - 23:49(4:46/mi) 82/133bpm [390b/mi] 99cal 68/85rpm 12.6/26.61mph
2) 5mi - 20:19(4:04/mi) 115/142bpm [467b/mi] 198cal 63/91rpm 14.77/42.81mph 3) 5mi - 19:41(3:56/mi) 102/139bpm [401b/mi] 113cal 62/90rpm 15.24/33.29mph 4) 4.44mi - 18:34(4:11/mi) 101/116bpm [423b/mi] 98cal 67/83rpm 14.34/19.89mph ![]() |
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1) 5mi - 17:31(3:30/mi) 100/118bpm [350b/mi] 123cal 70/84rpm 17.12/24.15mph
2) 5mi - 24:50(4:58/mi) 107/139bpm [531b/mi] 189cal 66/82rpm 12.08/23.92mph 3) 5mi - 20:01(4:00/mi) 77/97bpm [308b/mi] 43cal 64/86rpm 14.99/28.05mph 4) 4.02mi - 12:59(3:14/mi) 88/112bpm [284b/mi] 51cal 68/95rpm 18.58/36.4mph ![]() |
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Sun 7th Jul
Jul 7
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Mon 8th Jul
Jul 8
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Tue 9th Jul
Jul 9
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Wed 10th Jul
Jul 10
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Thu 11th Jul
Jul 11
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Fri 12th Jul
Jul 12
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Sat 13th Jul
Jul 13
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1) 5mi - 19:26(3:53/mi) 94/117bpm [365b/mi] 111cal 65/83rpm 15.44/24.53mph
2) 5mi - 18:58(3:48/mi) 112/136bpm [425b/mi] 168cal 70/83rpm 15.82/20.77mph 3) 5mi - 18:26(3:41/mi) 130/154bpm [479b/mi] 230cal 67/91rpm 16.27/28.93mph 4) 5mi - 19:05(3:49/mi) 133/154bpm [507b/mi] 231cal 68/81rpm 15.73/29.39mph 5) 5mi - 17:01(3:24/mi) 124/149bpm [422b/mi] 142cal 68/85rpm 17.64/34.02mph 6) 5mi - 17:36(3:31/mi) 138/154bpm [486b/mi] 222cal 64/86rpm 17.05/30.72mph 7) 4.61mi - 17:24(3:46/mi) 143/158bpm [539b/mi] 245cal 70/124rpm 15.91/30.97mph ![]() |
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Sun 14th Jul
Jul 14
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Mon 15th Jul
Jul 15
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Tue 16th Jul
Jul 16
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Wed 17th Jul
Jul 17
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Thu 18th Jul
Jul 18
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Fri 19th Jul
Jul 19
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Sat 20th Jul
Jul 20
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1) 5mi - 21:21(4:16/mi) 377cal 66/84rpm 14.05/28.57mph
2) 5mi - 22:36(4:31/mi) 451cal 70/87rpm 13.28/29.18mph 3) 5mi - 22:17(4:27/mi) 480cal 68/90rpm 13.46/29.14mph 4) 5mi - 20:04(4:01/mi) 123/136bpm [494b/mi] 367cal 65/84rpm 14.95/34.1mph 5) 5mi - 19:32(3:54/mi) 116/134bpm [453b/mi] 188cal 66/83rpm 15.35/33.58mph 6) 5mi - 20:51(4:10/mi) 109/125bpm [455b/mi] 136cal 62/82rpm 14.39/26.61mph 7) 5mi - 17:43(3:33/mi) 107/125bpm [379b/mi] 107cal 64/83rpm 16.94/25.71mph 8) 2mi - 8:29(4:14/mi) 117/130bpm [496b/mi] 72cal 65/94rpm 14.15/21.56mph ![]() |
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1) 5mi - 22:07(4:25/mi) 105/124bpm [465b/mi] 174cal 13.56/19.37mph
2) 5mi - 21:19(4:16/mi) 95/107bpm [405b/mi] 103cal 14.08/18.32mph 3) 0.81mi - 4:38(5:46/mi) 83/97bpm [478b/mi] 14cal 10.41/12.8mph ![]()
1) 0.81mi - 5:57(7:18/mi) 44cal 8.22/15.03mph
![]() |
1) 5mi - 31:30(6:18/mi) 118/142bpm [743b/mi] 337cal 9.52/18.72mph
2) 5mi - 29:45(5:57/mi) 102/121bpm [607b/mi] 161cal 10.08/25.28mph 3) 5mi - 33:55(6:47/mi) 102/156bpm [692b/mi] 212cal 8.84/25.34mph 4) 5mi - 17:44(3:33/mi) 100/130bpm [355b/mi] 104cal 16.92/31.89mph 5) 5mi - 27:52(5:34/mi) 118/142bpm [658b/mi] 263cal 10.77/31.68mph 6) 1.77mi - 10:47(6:06/mi) 105/118bpm [640b/mi] 56cal 9.84/17.28mph ![]() |
1) 5mi - 20:06(4:01/mi) 105/125bpm [422b/mi] 160cal 14.92/21.96mph
2) 5mi - 20:59(4:12/mi) 115/134bpm [483b/mi] 186cal 14.29/27.22mph 3) 5mi - 20:01(4:00/mi) 113/145bpm [453b/mi] 153cal 14.98/22.62mph 4) 5mi - 32:58(6:36/mi) 124/149bpm [818b/mi] 336cal 9.1/23.25mph 5) 5mi - 29:32(5:54/mi) 132/153bpm [780b/mi] 359cal 10.16/29.64mph 6) 5mi - 13:28(2:42/mi) 115/149bpm [310b/mi] 106cal 22.29/35.96mph 7) 5mi - 12:20(2:28/mi) 120/146bpm [296b/mi] 117cal 24.32/36.28mph 8) 5mi - 15:08(3:02/mi) 137/148bpm [415b/mi] 209cal 19.82/24mph 9) 0.27mi - 1:18(4:44/mi) 127/142bpm [601b/mi] 12cal 12.68/14.46mph ![]() |
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1) 5mi - 27:31(5:30/mi) 120/151bpm [660b/mi] 310cal 10.9/24.61mph
2) 5mi - 21:35(4:19/mi) 118/146bpm [510b/mi] 200cal 13.9/31.37mph 3) 5mi - 24:35(4:55/mi) 114/149bpm [560b/mi] 200cal 12.21/30.08mph 4) 5mi - 15:55(3:11/mi) 117/147bpm [372b/mi] 143cal 18.85/32.79mph 5) 5mi - 23:32(4:42/mi) 130/154bpm [612b/mi] 269cal 12.75/34mph 6) 2.34mi - 9:35(4:06/mi) 123/140bpm [503b/mi] 83cal 14.66/23.31mph ![]() |
Sun 21st Jul
Jul 21
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Mon 22nd Jul
Jul 22
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Tue 23rd Jul
Jul 23
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Wed 24th Jul
Jul 24
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Thu 25th Jul
Jul 25
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Fri 26th Jul
Jul 26
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Sat 27th Jul
Jul 27
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1) 5mi - 19:32(3:54/mi) 100/135bpm [391b/mi] 142cal 65/82rpm 15.35/23.63mph
2) 5mi - 21:51(4:22/mi) 104/138bpm [454b/mi] 150cal 68/88rpm 13.73/20.91mph 3) 5mi - 18:41(3:44/mi) 106/125bpm [396b/mi] 131cal 70/94rpm 16.05/25.15mph 4) 0.58mi - 2:40(4:37/mi) 111/117bpm [513b/mi] 20cal 66/105rpm 12.99/21.02mph ![]()
1) 0.62mi - 5:34(8:57/mi) 130/137bpm [1164b/mi] 86cal 425/500W
2) 0.62mi - 6:10(9:56/mi) 140/148bpm [1390b/mi] 96cal 386/470W 3) 0.62mi - 5:20(8:35/mi) 143/153bpm [1228b/mi] 88cal 411/459W 4) 0.62mi - 6:18(10:09/mi) 135/138bpm [1369b/mi] 94cal 386/543W 5) 0.62mi - 5:22(8:39/mi) 138/140bpm [1193b/mi] 86cal 417/442W 6) 0.02mi - 12(13:04/mi) 136/137bpm [1778b/mi] 3cal 425/442W ![]() |
1) 5mi - 19:27(3:53/mi) 97/126bpm [377b/mi] 132cal 69/89rpm 15.42/23.34mph
2) 5mi - 18:00(3:36/mi) 108/130bpm [389b/mi] 148cal 74/89rpm 16.67/22.17mph 3) 5mi - 18:03(3:37/mi) 126/151bpm [455b/mi] 209cal 71/99rpm 16.62/25.51mph 4) 5mi - 17:18(3:28/mi) 127/148bpm [439b/mi] 181cal 72/97rpm 17.35/27.7mph 5) 5mi - 16:44(3:21/mi) 124/144bpm [415b/mi] 147cal 71/90rpm 17.93/27.43mph 6) 5mi - 16:48(3:22/mi) 112/146bpm [376b/mi] 100cal 65/92rpm 17.86/33.65mph 7) 1.19mi - 4:38(3:54/mi) 103/111bpm [402b/mi] 16cal 67/89rpm 15.38/19.06mph ![]() |
1) 4.65mi - 18:09(3:54/mi) 90/120bpm [351b/mi] 87cal 68/90rpm 15.38/28.87mph
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1) 5mi - 19:25(3:53/mi) 98/117bpm [380b/mi] 121cal 71/91rpm 15.45/20.91mph
2) 5mi - 18:36(3:43/mi) 108/124bpm [402b/mi] 147cal 72/92rpm 16.12/19.87mph 3) 1.86mi - 7:55(4:15/mi) 116/131bpm [493b/mi] 73cal 70/89rpm 14.11/20.73mph ![]() |
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