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Sime M45

About

Race Times

All Races

Mileage

Training

San Domenico RC

Races
101
Miles
14785
Miles
7
Miles
11931
WAVA
78.95%
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!

Best Badges

This user has collected 118 badges.

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Groups

This user is a member of 1500 miles in 2009, 2000 miles in 2014, Conquercise Game, Fat Boys run Marathons!, FERC, Fetch Everyone Wine Club (FEWC), FetchPoint Game, GPS Users, New Fetch Game, Sub 3:15 Marathon, Sub 4 Marathon, Swimmers, UTMOST

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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
2020	0	0.4	0	0	0	0	0	0	0	0	0	0	0.4
2020	123	118	82	101	94	0	0	0	0	0	0	0	517
2020	0	0	0	241	210	0	0	0	0	0	0	0	451
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

Fri 1st May May 1	Sat 2nd May May 2	Sun 3rd May May 3	Mon 4th May May 4	Tue 5th May May 5	Wed 6th May May 6	Thu 7th May May 7
-	-	-	6.3mi, 48:35 Running - General Split Summary === 1) 0.62m - 5:08(8:16/m) 138/153bpm 76cal 2) 0.62m - 4:45(7:38/m) 157/165bpm 79cal 3) 0.62m - 4:50(7:46/m) 141/163bpm 69cal 4) 0.62m - 4:54(7:53/m) 133/137bpm 62cal 5) 0.62m - 4:51(7:48/m) 134/138bpm 62cal 6) 0.62m - 4:38(7:27/m) 137/141bpm 62cal 7) 0.62m - 4:44(7:37/m) 138/143bpm 63cal 8) 0.62m - 4:53(7:51/m) 139/144bpm 65cal 9) 0.62m - 4:49(7:44/m) 142/145bpm 67cal 10) 0.62m - 4:43(7:36/m) 144/148bpm 67cal 11) 0.05m - 21(6:59/m) 147/148bpm 5cal Add a comment	3.9mi, 36:46 Running - General Split Summary === 1) 0.62m - 5:49(9:22/m) 144/166bpm 92cal 2) 0.62m - 6:28(10:24/m) 156/181bpm 112cal 3) 0.62m - 5:09(8:18/m) 162/176bpm 92cal 4) 0.62m - 6:32(10:31/m) 161/177bpm 112cal 5) 0.62m - 6:05(9:48/m) 143/155bpm 84cal 6) 0.62m - 5:24(8:41/m) 135/166bpm 56cal 7) 0.17m - 1:19(7:48/m) 148/155bpm 20cal Add a comment	16.5mi, 1:15:51 Cycling - General Split Summary === 1) 16.49m - 1:15:51(4:36/m) 1091cal 13.04/21.65mph Add a comment	3.9mi, 41:29 Running - General Split Summary === 1) 0.62m - 5:57(9:35/m) 135/146bpm 87cal 2) 0.62m - 6:40(10:43/m) 139/153bpm 96cal 3) 0.62m - 5:55(9:32/m) 139/152bpm 85cal 4) 0.62m - 7:33(12:09/m) 140/157bpm 101cal 5) 0.62m - 7:19(11:47/m) 141/153bpm 103cal 6) 0.62m - 6:11(9:57/m) 141/154bpm 87cal 7) 0.22m - 1:53(8:44/m) 145/148bpm 28cal Add a comment
Fri 8th May May 8	Sat 9th May May 9	Sun 10th May May 10	Mon 11th May May 11	Tue 12th May May 12	Wed 13th May May 13	Thu 14th May May 14
7.1mi, 1:12:45 Running - General Split Summary === 1) 0.62m - 6:02(9:43/m) 128/141bpm 83cal 2) 0.62m - 6:42(10:47/m) 125/137bpm 79cal 3) 0.62m - 5:44(9:14/m) 123/132bpm 64cal 4) 0.62m - 5:54(9:29/m) 127/136bpm 68cal 5) 0.62m - 8:48(14:10/m) 130/141bpm 107cal 6) 0.62m - 6:30(10:28/m) 132/143bpm 82cal 7) 0.62m - 6:16(10:05/m) 121/139bpm 70cal 8) 0.62m - 6:25(10:19/m) 126/137bpm 76cal 9) 0.62m - 5:44(9:14/m) 120/129bpm 61cal 10) 0.62m - 6:27(10:22/m) 120/132bpm 65cal 11) 0.62m - 5:51(9:24/m) 126/133bpm 66cal 12) 0.27m - 2:23(8:48/m) 128/132bpm 27cal Add a comment	27.2mi, 1:43:47 Cycling - General Split Summary === 1) 5m - 21:59(4:24/m) 125/145bpm 264cal 64/100rpm 13.65/32.42mph 2) 5m - 25:01(5:00/m) 133/154bpm 311cal 60/91rpm 11.99/31.79mph 3) 5m - 14:02(2:48/m) 102/122bpm 47cal 53/78rpm 21.38/33.44mph 4) 5m - 16:04(3:13/m) 121/135bpm 136cal 67/85rpm 18.67/27.11mph 5) 5m - 18:37(3:43/m) 115/146bpm 129cal 58/83rpm 16.12/28.83mph 6) 2.16m - 8:05(3:45/m) 124/144bpm 74cal 58/92rpm 16.01/25.34mph Add a comment	6.2mi, 1:01:32 Running - General Split Summary === 1) 0.62m - 6:03(9:44/m) 149/172bpm 100cal 2) 0.62m - 6:32(10:31/m) 154/162bpm 112cal 3) 0.62m - 5:51(9:25/m) 154/162bpm 98cal 4) 0.62m - 5:39(9:06/m) 153/165bpm 94cal 5) 0.62m - 5:17(8:30/m) 153/173bpm 85cal 6) 0.62m - 5:45(9:16/m) 156/176bpm 94cal 7) 0.62m - 7:04(11:23/m) 159/176bpm 109cal 8) 0.62m - 8:03(12:58/m) 122/148bpm 67cal 9) 0.62m - 5:38(9:04/m) 123/131bpm 30cal 10) 0.62m - 5:32(8:55/m) 129/142bpm 40cal 11) 0.01m - 7(8:44/m) 140/141bpm 1cal Add a comment	-	1.5mi, 15:35 Running - General Split Summary === 1) 0.62m - 6:00(9:39/m) 131/150bpm 84cal 2) 0.62m - 6:29(10:26/m) 132/147bpm 89cal 3) 0.29m - 3:07(10:44/m) 125/143bpm 37cal Add a comment 6.4mi, 55:43 Running - General Split Summary === 1) 0.62m - 5:20(8:35/m) 143/157bpm 82cal 2) 0.62m - 5:08(8:16/m) 152/162bpm 86cal 3) 0.62m - 5:09(8:17/m) 132/151bpm 65cal 4) 0.62m - 5:24(8:42/m) 127/131bpm 60cal 5) 0.62m - 5:16(8:29/m) 130/140bpm 62cal 6) 0.62m - 5:04(8:08/m) 125/133bpm 53cal 7) 0.62m - 5:37(9:02/m) 132/140bpm 66cal 8) 0.62m - 5:14(8:25/m) 125/140bpm 47cal 9) 0.62m - 6:21(10:12/m) 118/130bpm 61cal 10) 0.62m - 5:25(8:43/m) 130/137bpm 57cal 11) 0.21m - 1:45(8:28/m) 125/132bpm 15cal Add a comment	-	-
Fri 15th May May 15	Sat 16th May May 16	Sun 17th May May 17	Mon 18th May May 18	Tue 19th May May 19	Wed 20th May May 20	Thu 21st May May 21
-	5.8mi, 59:11 Running - General Split Summary === 1) 0.62m - 6:11(9:57/m) 133/158bpm 88cal 2) 0.62m - 6:53(11:05/m) 142/156bpm 103cal 3) 0.62m - 6:13(10:00/m) 123/131bpm 65cal 4) 0.62m - 5:30(8:51/m) 127/139bpm 62cal 5) 0.62m - 5:23(8:40/m) 130/153bpm 64cal 6) 0.62m - 5:53(9:28/m) 135/158bpm 75cal 7) 0.62m - 8:05(13:01/m) 126/138bpm 90cal 8) 0.62m - 7:13(11:37/m) 122/136bpm 73cal 9) 0.62m - 6:04(9:46/m) 123/135bpm 57cal 10) 0.2m - 1:47(8:49/m) 133/141bpm 21cal Add a comment	50.9mi, 2:53:54 Cycling - General Split Summary === 1) 5m - 18:59(3:48/m) 122/145bpm 224cal 66/86rpm 15.8/34.19mph 2) 5m - 17:42(3:32/m) 122/138bpm 174cal 66/86rpm 16.95/30.7mph 3) 5m - 17:15(3:27/m) 119/132bpm 142cal 67/88rpm 17.39/23.71mph 4) 5m - 17:11(3:26/m) 115/128bpm 113cal 67/83rpm 17.46/23.31mph 5) 5m - 20:29(4:06/m) 116/133bpm 148cal 63/84rpm 14.65/26.57mph 6) 5m - 15:51(3:10/m) 115/132bpm 113cal 66/83rpm 18.92/31.31mph 7) 5m - 13:53(2:47/m) 110/131bpm 79cal 66/80rpm 21.61/28.51mph 8) 5m - 16:58(3:24/m) 120/131bpm 145cal 65/90rpm 17.68/34.1mph 9) 5m - 16:22(3:16/m) 119/139bpm 131cal 59/84rpm 18.32/37.95mph 10) 5m - 16:10(3:14/m) 115/137bpm 110cal 60/86rpm 18.56/32.75mph 11) 0.85m - 3:03(3:35/m) 124/133bpm 27cal 65/76rpm 16.72/19.49mph Add a comment	9.7mi, 44:48 Cycling - General Split Summary === 1) 5m - 22:52(4:34/m) 264cal 13.12/20.47mph 2) 4.72m - 21:56(4:39/m) 260cal 12.91/16.86mph Add a comment 4.3mi, 44:38 Running - General Split Summary === 1) 0.62m - 5:49(9:22/m) 142/161bpm 93cal 2) 0.62m - 6:03(9:44/m) 146/155bpm 98cal 3) 0.62m - 5:53(9:28/m) 128/148bpm 72cal 4) 0.62m - 7:31(12:05/m) 126/149bpm 88cal 5) 0.62m - 6:48(10:56/m) 121/143bpm 74cal 6) 0.62m - 5:31(8:53/m) 123/132bpm 55cal 7) 0.55m - 7:03(12:47/m) 118/139bpm 60cal Add a comment	9.9mi, 43:15 Cycling - General Split Summary === 1) 5m - 19:58(4:00/m) 315cal 15.02/19.33mph 2) 4.86m - 23:17(4:47/m) 299cal 12.53/19.31mph Add a comment	10.1mi, 1:47:59 Running - General Split Summary === 1) 0.62m - 5:31(8:53/m) 143/156bpm 88cal 2) 0.62m - 5:44(9:14/m) 148/157bpm 94cal 3) 0.62m - 5:30(8:52/m) 125/134bpm 65cal 4) 0.62m - 6:40(10:44/m) 134/140bpm 90cal 5) 0.62m - 7:21(11:50/m) 135/142bpm 99cal 6) 0.62m - 7:21(11:50/m) 130/137bpm 87cal 7) 0.62m - 6:08(9:52/m) 126/133bpm 65cal 8) 0.62m - 8:38(13:54/m) 133/143bpm 105cal 9) 0.62m - 6:51(11:02/m) 127/141bpm 66cal 10) 0.62m - 10:34(17:01/m) 105/126bpm 73cal 11) 0.62m - 6:38(10:41/m) 109/122bpm 60cal 12) 0.62m - 5:25(8:42/m) 121/128bpm 51cal 13) 0.62m - 5:37(9:02/m) 125/128bpm 58cal 14) 0.62m - 5:57(9:35/m) 125/130bpm 60cal 15) 0.62m - 6:55(11:08/m) 122/130bpm 60cal 16) 0.62m - 5:36(9:01/m) 129/134bpm 62cal 17) 0.17m - 1:31(8:47/m) 130/133bpm 17cal Add a comment	31.1mi, 1:49:39 Cycling - General Split Summary === 1) 5m - 18:30(3:42/m) 387cal 63/84rpm 16.22/27.2mph 2) 5m - 20:18(4:04/m) 478cal 63/90rpm 14.77/29.2mph 3) 5m - 17:06(3:25/m) 402cal 61/88rpm 17.54/37.24mph 4) 5m - 16:38(3:20/m) 415cal 68/91rpm 18.03/26.76mph 5) 5m - 15:27(3:05/m) 407cal 64/86rpm 19.41/29.62mph 6) 5m - 17:49(3:34/m) 379cal 66/87rpm 16.84/30.49mph 7) 1.1m - 3:51(3:29/m) 72cal 64/78rpm 17.23/20.91mph Add a comment
Fri 22nd May May 22	Sat 23rd May May 23	Sun 24th May May 24	Mon 25th May May 25	Tue 26th May May 26	Wed 27th May May 27	Thu 28th May May 28
8.5mi, 1:26:11 Running - General Split Summary === 1) 0.62m - 5:59(9:38/m) 136/153bpm 89cal 2) 0.62m - 6:05(9:48/m) 142/159bpm 93cal 3) 0.62m - 6:56(11:09/m) 123/131bpm 80cal 4) 0.62m - 6:21(10:13/m) 121/134bpm 67cal 5) 0.62m - 7:08(11:29/m) 129/141bpm 86cal 6) 0.62m - 6:16(10:04/m) 124/136bpm 69cal 7) 0.62m - 6:25(10:19/m) 125/134bpm 66cal 8) 0.62m - 5:36(9:01/m) 131/145bpm 70cal 9) 0.62m - 6:07(9:50/m) 134/149bpm 77cal 10) 0.62m - 5:41(9:09/m) 141/155bpm 79cal 11) 0.62m - 6:31(10:30/m) 144/163bpm 94cal 12) 0.62m - 7:40(12:20/m) 127/137bpm 79cal 13) 0.62m - 6:13(10:00/m) 121/134bpm 52cal 14) 0.37m - 3:13(8:40/m) 122/127bpm 20cal Add a comment	8mi, 1:23:33 Running - General Split Summary === 1) 0.62m - 6:51(11:01/m) 124/145bpm 90cal 2) 0.62m - 6:57(11:11/m) 125/139bpm 86cal 3) 0.62m - 6:29(10:26/m) 120/129bpm 70cal 4) 0.62m - 6:40(10:44/m) 117/127bpm 67cal 5) 0.62m - 7:02(11:19/m) 129/145bpm 88cal 6) 0.62m - 7:28(12:01/m) 136/149bpm 97cal 7) 0.62m - 6:29(10:25/m) 130/138bpm 80cal 8) 0.62m - 6:31(10:29/m) 122/135bpm 71cal 9) 0.62m - 6:10(9:56/m) 127/139bpm 68cal 10) 0.62m - 5:44(9:14/m) 115/120bpm 58cal 11) 0.62m - 5:37(9:03/m) 118/124bpm 44cal 12) 0.62m - 6:16(10:05/m) 122/132bpm 54cal 13) 0.54m - 5:19(9:54/m) 125/132bpm 54cal Add a comment	32mi, 1:56:14 Cycling - General Split Summary === 1) 5m - 19:00(3:48/m) 101/131bpm 141cal 63/90rpm 15.79/28.51mph 2) 5m - 14:26(2:53/m) 118/134bpm 151cal 76/90rpm 20.79/25.02mph 3) 5m - 14:23(2:53/m) 121/134bpm 139cal 70/90rpm 20.86/27.01mph 4) 5m - 21:51(4:22/m) 115/137bpm 178cal 64/89rpm 13.73/25.88mph 5) 5m - 20:09(4:02/m) 114/136bpm 150cal 62/84rpm 14.89/26.51mph 6) 5m - 19:10(3:50/m) 113/142bpm 133cal 60/86rpm 15.65/37.15mph 7) 2.01m - 7:15(3:36/m) 112/119bpm 44cal 65/86rpm 16.68/22.46mph Add a comment	16.3mi, 1:17:55 Cycling - General Split Summary === 1) 5m - 23:01(4:36/m) 257cal 13.03/21.5mph 2) 5m - 23:44(4:45/m) 280cal 12.64/16.95mph 3) 5m - 24:09(4:50/m) 251cal 12.42/18.54mph Add a comment 8.5mi, 1:29:37 Running - General Split Summary === 1) 0.62m - 6:33(10:33/m) 137/151bpm 98cal 2) 0.62m - 6:24(10:17/m) 147/159bpm 101cal 3) 0.62m - 6:11(9:57/m) 162/172bpm 110cal 4) 0.62m - 6:49(10:58/m) 164/182bpm 123cal 5) 0.62m - 6:23(10:16/m) 152/174bpm 98cal 6) 0.62m - 7:12(11:35/m) 156/168bpm 119cal 7) 0.62m - 6:16(10:06/m) 154/159bpm 96cal 8) 0.62m - 7:33(12:10/m) 140/154bpm 81cal 9) 0.62m - 5:59(9:38/m) 149/163bpm 85cal 10) 0.62m - 6:31(10:30/m) 154/167bpm 99cal 11) 0.62m - 6:14(10:02/m) 155/165bpm 98cal 12) 0.62m - 7:21(11:49/m) 143/157bpm 83cal 13) 0.62m - 6:31(10:29/m) 130/147bpm 57cal 14) 0.4m - 3:39(9:04/m) 133/141bpm 32cal Add a comment	16.1mi, 1:08:37 Cycling - General Split Summary === 1) 5m - 25:41(5:08/m) 442cal 61/88rpm 11.68/23.81mph 2) 5m - 20:20(4:04/m) 436cal 61/83rpm 14.75/39.43mph 3) 5m - 18:15(3:39/m) 435cal 61/86rpm 16.43/37.09mph 4) 1.06m - 4:20(4:05/m) 71cal 66/91rpm 14.68/21.1mph Add a comment 5.8mi, 1:01:21 Running - General Split Summary === 1) 0.62m - 6:26(10:21/m) 145/164bpm 98cal 2) 0.62m - 7:01(11:18/m) 151/170bpm 107cal 3) 0.62m - 6:21(10:14/m) 148/160bpm 95cal 4) 0.62m - 5:50(9:23/m) 132/155bpm 68cal 5) 0.62m - 5:52(9:26/m) 131/142bpm 68cal 6) 0.62m - 6:03(9:45/m) 131/143bpm 69cal 7) 0.62m - 8:03(12:57/m) 125/145bpm 88cal 8) 0.62m - 7:30(12:04/m) 116/126bpm 77cal 9) 0.62m - 6:22(10:15/m) 116/126bpm 60cal 10) 0.21m - 1:53(8:57/m) 120/127bpm 13cal Add a comment	7.3mi, 1:17:49 Running - General Split Summary === 1) 0.62m - 6:36(10:37/m) 126/145bpm 85cal 2) 0.62m - 7:13(11:37/m) 124/143bpm 82cal 3) 0.62m - 6:23(10:16/m) 125/142bpm 77cal 4) 0.62m - 6:50(10:59/m) 114/128bpm 67cal 5) 0.62m - 7:23(11:53/m) 126/141bpm 88cal 6) 0.62m - 7:51(12:39/m) 132/145bpm 97cal 7) 0.62m - 6:36(10:37/m) 128/134bpm 79cal 8) 0.62m - 6:48(10:56/m) 119/133bpm 73cal 9) 0.62m - 6:41(10:45/m) 123/138bpm 73cal 10) 0.62m - 5:34(8:57/m) 123/140bpm 62cal 11) 0.62m - 5:43(9:11/m) 122/130bpm 49cal 12) 0.43m - 4:13(9:54/m) 123/132bpm 41cal Add a comment	-

Dist	Races	PB	WB	2001	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
3mi	2	18:28 6:09/mi	72.45			19:54 63.34									18:28 72.45
5km	10	18:50 6:04/mi	73.57										19:04 71.44		18:50 73.57	18:51 73.51
4mi	1	26:20 6:35/mi	68.04														26:20 68.04
5mi	3	30:46 6:09/mi	73.29			35:44 59.87						30:46 71.80			31:15 73.29
10km	34	38:45 6:14/mi	73.70		49:55 53.61	43:57 61.00	42:56 62.60	42:35 63.32	42:51 63.18	44:43 60.83	40:27 67.61	38:59 70.59	38:45 71.52		39:08 73.70	40:23 71.96
7mi	4	1:05:05 9:18/mi	47.71								1:05:05 47.71
7.8mi	1	1:08:00 8:46/mi	50.29							1:08:00 50.29
8mi	3	50:02 6:15/mi	74.65				56:14 61.92	55:46 62.58								50:02 74.65
10mi	3	1:30:36 9:04/mi	48.65		1:47:45 40.86	1:30:36 48.65
11mi	1	1:18:20 7:07/mi	66.34													1:18:20 66.34
13.1mi	17	1:20:11 6:07/mi	78.17			1:39:48 58.56	1:33:18 62.64	1:32:05 63.57	1:38:35 59.52		1:31:09 65.11	1:26:04 69.33	1:27:03 68.97	1:30:45 66.61	1:24:15 74.39	1:20:11 78.17	1:36:30 64.17
20mi	2	2:42:51 8:09/mi	56.26				2:50:52 53.54	2:42:51 56.26
22mi	2	3:28:18 9:28/mi	49.05					3:48:00 44.31				3:28:18 49.05
26.2mi	10	3:22:03 7:43/mi	64.03	4:32:47 45.07			4:02:12 50.82	3:32:45 57.95	3:42:26 55.55			3:22:03 62.19	3:28:26 60.66	3:36:50 58.31	3:23:14 64.03	3:34:51 61.08
32mi	1	6:33:40 12:18/mi	41.15														6:33:40 41.15
50mi	1	9:04:56 10:54/mi	50.00									9:04:56 50.00

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	68.04%
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	70.16%
Colby parkrun	5km	17 Dec	19:18	72.10%
Merthyr Mawr Christmas Pudding Run 10K	10km	11 Dec	43:50	64.72%
Colby parkrun	5km	26 Nov	19:10	72.60%
Gwent League Brecon Senior Men	10km	12 Nov	41:50	67.82%
Snowdonia Marathon	26.2mi	29 Oct	3:44:41	58.41%
Colby parkrun	5km	22 Oct	19:21	71.92%
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	73.69%
London Duathlon	0km/44km/15km	18 Sep	/ 1:15:10 /1:00:00	0.00%
Cardiff 10K	10km	11 Sep	40:23	71.96%
The Wales Marathon	26.2mi	10 Jul	3:34:51	61.08%
SSAFA 5K Series Race 2	5km	22 Jun	19:04	73.22%
Welsh Castles Relay Stage 14 - Builth Wells to Drovers Arms	11mi	5 Jun	1:18:20	66.34%
Velothon Wales	0km	22 May	4:08:32	0.00%
Cardiff parkrun	5km	21 May	19:36	70.69%
SSAFA 5K Series Race 1	5km	18 May	19:24	71.42%
Pentyrch Hill Race	7mi	26 Apr	53:58	60.56%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:25:32	73.28%
Hoka One One Trail Half marathon	13.1mi	21 Feb	1:20:11	78.17%
Lliswerry 8	8mi	31 Jan	50:02	74.65%
British Athletics Cross Challenge - Cardiff - Senior Men	10km	24 Jan	48:50	59.06%
Cardiff parkrun	5km	16 Jan	18:51	73.51%
2015	Distance	Date	Result	WAVA
Glynneath Boxing Day 5	5mi	26 Dec	31:15	73.29%
Merthyr Mawr Christmas Pudding Race	10km	13 Dec	43:11	66.78%
welsh inter regional cross country	9.4km	12 Dec	40:37	66.74%
Gwent League XC - Blaise Castle, Bristol - Senior Men	6.4mi	5 Dec	40:49	72.78%
Gwent League Llandaff Fields Cardiff Senior Men	10km	8 Nov	42:01	68.64%
Snowdonia Marathon	26.2mi	24 Oct	3:23:14	64.03%
Cardiff Half Marathon	13.1mi	4 Oct	1:24:15	74.39%
Cardiff 10K	10km	6 Sep	39:08	73.70%
SSAFA 5K Series Race 3	5km	22 Jul	18:50	73.57%
Cosmeston Relays	3mi	8 Jul	18:28	72.45%
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	71.44%
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	63.34%
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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