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Sime M45

About

Race Times

All Races

Mileage

Training

San Domenico RC

Races
101
Miles
14355
Miles
6
Miles
11454
WAVA
80.01%
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 111 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	87	0	0	0	0	0	0	0	0	0	0	0	87
2019	28	31	56	23	50	79	66	45	62	21	41	60	562
2019	0	0	63	132	228	257	127	15	0	0	0	0	821
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

Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29
5.7mi, 52:26 Running - General Split Summary === 1) 0.62m - 5:50(9:23/m) 143/160bpm 84cal 2) 0.62m - 5:31(8:53/m) 159/170bpm 89cal 3) 0.62m - 5:43(9:12/m) 159/171bpm 92cal 4) 0.62m - 5:39(9:06/m) 154/169bpm 86cal 5) 0.62m - 5:33(8:55/m) 164/177bpm 91cal 6) 0.62m - 5:09(8:17/m) 167/175bpm 86cal 7) 0.62m - 5:03(8:07/m) 167/175bpm 85cal 8) 0.62m - 5:45(9:15/m) 156/171bpm 88cal 9) 0.62m - 6:39(10:42/m) 157/172bpm 99cal 10) 0.15m - 1:35(10:48/m) 155/162bpm 23cal Add a comment	4.6mi, 48:49 Running - General Split Summary === 1) 0.62m - 6:31(10:29/m) 126/141bpm 80cal 2) 0.62m - 6:13(10:01/m) 131/139bpm 80cal 3) 0.62m - 7:53(12:41/m) 131/141bpm 95cal 4) 0.62m - 6:38(10:40/m) 128/136bpm 74cal 5) 0.62m - 6:42(10:47/m) 131/136bpm 78cal 6) 0.62m - 6:30(10:27/m) 133/141bpm 79cal 7) 0.62m - 5:59(9:38/m) 136/139bpm 73cal 8) 0.24m - 2:24(9:59/m) 128/136bpm 24cal Add a comment	5.9mi, 55:32 Running - General Split Summary === 1) 0.62m - 6:14(10:01/m) 144/154bpm 91cal 2) 0.62m - 6:05(9:47/m) 153/162bpm 94cal 3) 0.62m - 6:05(9:48/m) 153/166bpm 94cal 4) 0.62m - 5:44(9:14/m) 160/172bpm 92cal 5) 0.62m - 5:36(9:00/m) 160/173bpm 89cal 6) 0.62m - 6:06(9:49/m) 156/164bpm 94cal 7) 0.62m - 5:27(8:46/m) 157/167bpm 84cal 8) 0.62m - 5:58(9:36/m) 161/178bpm 95cal 9) 0.62m - 5:53(9:28/m) 160/172bpm 92cal 10) 0.25m - 2:26(9:32/m) 168/173bpm 41cal Add a comment	3.9mi, 42:56 Running - General Split Summary === 1) 0.62m - 6:37(10:38/m) 136/159bpm 88cal 2) 0.62m - 7:04(11:23/m) 139/156bpm 90cal 3) 0.62m - 5:54(9:29/m) 134/145bpm 71cal 4) 0.62m - 7:18(11:45/m) 134/144bpm 86cal 5) 0.62m - 7:57(12:48/m) 131/144bpm 88cal 6) 0.62m - 6:20(10:12/m) 131/136bpm 72cal 7) 0.2m - 1:46(8:58/m) 130/132bpm 16cal Add a comment	3.9mi, 41:28 Running - General Split Summary === 1) 0.62m - 6:40(10:43/m) 139/153bpm 92cal 2) 0.62m - 6:49(10:59/m) 142/156bpm 89cal 3) 0.62m - 5:37(9:03/m) 131/142bpm 68cal 4) 0.62m - 7:30(12:05/m) 138/149bpm 93cal 5) 0.62m - 7:27(11:59/m) 130/144bpm 81cal 6) 0.62m - 6:00(9:39/m) 146/155bpm 83cal 7) 0.17m - 1:24(8:30/m) 153/157bpm 21cal Add a comment	6.7mi, 1:19:14 Running - General Split Summary === 1) 0.62m - 6:48(10:57/m) 126/138bpm 82cal 2) 0.62m - 7:27(11:59/m) 135/147bpm 99cal 3) 0.62m - 8:09(13:07/m) 139/158bpm 105cal 4) 0.62m - 7:16(11:41/m) 148/155bpm 108cal 5) 0.62m - 6:43(10:48/m) 148/154bpm 99cal 6) 0.62m - 7:49(12:35/m) 140/152bpm 95cal 7) 0.62m - 6:39(10:42/m) 146/158bpm 91cal 8) 0.62m - 8:09(13:07/m) 143/155bpm 100cal 9) 0.62m - 7:16(11:41/m) 145/162bpm 87cal 10) 0.62m - 7:31(12:06/m) 149/161bpm 98cal 11) 0.48m - 5:27(11:20/m) 151/159bpm 77cal Add a comment	4.2mi, 51:49 Running - General Split Summary === 1) 0.62m - 7:01(11:17/m) 125/141bpm 82cal 2) 0.62m - 7:17(11:44/m) 131/155bpm 90cal 3) 0.62m - 7:10(11:32/m) 143/155bpm 100cal 4) 0.62m - 8:13(13:13/m) 138/165bpm 101cal 5) 0.62m - 7:24(11:55/m) 132/154bpm 78cal 6) 0.62m - 9:00(14:29/m) 115/127bpm 81cal 7) 0.49m - 5:44(11:46/m) 124/149bpm 63cal Add a comment
Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5
-	3.4mi, 1:33:44 Running - General Split Summary === 1) 0.62m - 19:21(31:08/m) 103/115bpm 135cal 2) 0.62m - 17:05(27:29/m) 110/116bpm 114cal 3) 0.62m - 19:57(32:06/m) 106/120bpm 108cal 4) 0.62m - 14:24(23:10/m) 108/118bpm 82cal 5) 0.62m - 15:53(25:34/m) 108/127bpm 92cal 6) 0.31m - 7:05(22:43/m) 115/137bpm 52cal Add a comment	5.3mi, 54:23 Running - General Split Summary === 1) 0.62m - 5:58(9:36/m) 133/145bpm 77cal 2) 0.62m - 7:00(11:16/m) 132/148bpm 88cal 3) 0.62m - 6:05(9:47/m) 129/140bpm 70cal 4) 0.62m - 5:44(9:14/m) 132/144bpm 69cal 5) 0.62m - 5:50(9:23/m) 128/138bpm 64cal 6) 0.62m - 7:01(11:18/m) 133/143bpm 82cal 7) 0.62m - 7:35(12:13/m) 135/154bpm 92cal 8) 0.62m - 6:22(10:15/m) 133/149bpm 73cal 9) 0.31m - 2:48(9:03/m) 147/157bpm 40cal Add a comment	5.8mi, 53:22 Running - General Split Summary === 1) 0.62m - 5:28(8:48/m) 134/146bpm 75cal 2) 0.62m - 5:36(9:00/m) 143/151bpm 83cal 3) 0.62m - 5:53(9:28/m) 153/169bpm 91cal 4) 0.62m - 5:26(8:44/m) 157/164bpm 86cal 5) 0.62m - 5:55(9:31/m) 156/167bpm 93cal 6) 0.62m - 5:36(9:00/m) 155/163bpm 87cal 7) 0.62m - 5:50(9:23/m) 161/173bpm 94cal 8) 0.62m - 5:42(9:10/m) 162/171bpm 92cal 9) 0.62m - 5:59(9:38/m) 161/172bpm 96cal 10) 0.21m - 1:58(9:29/m) 162/168bpm 32cal Add a comment	3.9mi, 40:39 Running - General Split Summary === 1) 0.62m - 6:10(9:56/m) 131/150bpm 80cal 2) 0.62m - 6:40(10:43/m) 138/151bpm 87cal 3) 0.62m - 5:27(8:46/m) 136/146bpm 68cal 4) 0.62m - 7:06(11:25/m) 137/149bpm 91cal 5) 0.62m - 7:31(12:06/m) 134/145bpm 86cal 6) 0.62m - 6:07(9:50/m) 131/140bpm 70cal 7) 0.2m - 1:38(8:13/m) 147/155bpm 23cal Add a comment	8.9mi, 1:48:12 Running - General Split Summary === 1) 0.62m - 6:02(9:42/m) 115/133bpm 60cal 2) 0.62m - 6:08(9:53/m) 131/139bpm 78cal 3) 0.62m - 9:29(15:16/m) 126/149bpm 103cal 4) 0.62m - 8:14(13:14/m) 137/148bpm 106cal 5) 0.43m - 7:40(17:51/m) 119/140bpm 58cal 6) 0m - 1(/m) 125/125bpm 7) 0.62m - 8:22(13:29/m) 129/148bpm 87cal 8) 0.62m - 7:54(12:43/m) 139/154bpm 99cal 9) 0.62m - 7:55(12:45/m) 124/142bpm 59cal 10) 0.62m - 6:35(10:36/m) 134/150bpm 69cal 11) 0.62m - 7:46(12:31/m) 133/147bpm 75cal 12) 0.62m - 6:08(9:52/m) 123/136bpm 36cal 13) 0.62m - 6:12(9:59/m) 128/145bpm 49cal 14) 0.62m - 8:02(12:56/m) 128/143bpm 61cal 15) 0.62m - 7:44(12:27/m) 123/131bpm 44cal 16) 0.41m - 3:57(9:43/m) 135/144bpm 41cal Add a comment	2mi, 19:47 Running - General Split Summary === 1) 0.62m - 6:47(10:55/m) 131/158bpm 87cal 2) 0.62m - 6:10(9:56/m) 118/124bpm 66cal 3) 0.62m - 6:01(9:41/m) 133/143bpm 78cal 4) 0.08m - 48(9:39/m) 134/138bpm 10cal Add a comment
Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12
5.4mi, 43:32 Running - General Split Summary === 1) 0.62m - 5:11(8:21/m) 132/143bpm 71cal 2) 0.62m - 4:59(8:02/m) 139/147bpm 73cal 3) 0.62m - 4:52(7:50/m) 136/139bpm 67cal 4) 0.62m - 4:55(7:55/m) 136/140bpm 66cal 5) 0.62m - 5:00(8:03/m) 138/143bpm 67cal 6) 0.62m - 5:06(8:13/m) 137/142bpm 67cal 7) 0.62m - 5:20(8:35/m) 135/141bpm 66cal 8) 0.62m - 4:53(7:52/m) 144/158bpm 69cal 9) 0.38m - 3:14(8:25/m) 148/157bpm 48cal Add a comment	4.1mi, 33:41 Running - General Split Summary === 1) 0.62m - 5:25(8:43/m) 132/145bpm 78cal 2) 0.62m - 4:54(7:54/m) 148/159bpm 82cal 3) 0.62m - 4:50(7:46/m) 143/157bpm 76cal 4) 0.62m - 4:53(7:52/m) 137/143bpm 69cal 5) 0.62m - 5:14(8:25/m) 136/144bpm 72cal 6) 0.62m - 5:16(8:28/m) 140/150bpm 77cal 7) 0.38m - 3:09(8:19/m) 133/143bpm 37cal Add a comment	3.6mi, 30:34 Running - General Split Summary === 1) 0.62m - 5:15(8:27/m) 139/155bpm 84cal 2) 0.62m - 5:18(8:32/m) 154/159bpm 94cal 3) 0.62m - 5:10(8:18/m) 160/170bpm 95cal 4) 0.62m - 5:20(8:34/m) 161/170bpm 98cal 5) 0.62m - 5:27(8:46/m) 162/176bpm 101cal 6) 0.45m - 4:05(9:01/m) 155/167bpm 71cal Add a comment 0mi, 56:33 Cross-Training - Other Split Summary === 1) 0m - 56:33(/m) 134/166bpm 762cal Add a comment	1.9mi, 16:05 Running - General Split Summary === 1) 0.62m - 5:27(8:46/m) 125/141bpm 73cal 2) 0.62m - 5:14(8:25/m) 138/149bpm 80cal 3) 0.62m - 5:10(8:19/m) 153/161bpm 90cal 4) 0.03m - 14(8:08/m) 148/150bpm 3cal Add a comment	6mi, 1:09:37 Running - General Split Summary === 1) 0.62m - 8:37(13:52/m) 110/121bpm 87cal 2) 0.62m - 7:40(12:21/m) 119/129bpm 86cal 3) 0.62m - 7:27(11:59/m) 128/147bpm 95cal 4) 0.62m - 6:32(10:31/m) 146/158bpm 108cal 5) 0.62m - 8:35(13:49/m) 140/152bpm 124cal 6) 0.62m - 7:35(12:13/m) 123/139bpm 62cal 7) 0.62m - 9:26(15:10/m) 109/125bpm 44cal 8) 0.62m - 5:23(8:39/m) 138/146bpm 75cal 9) 0.62m - 5:20(8:35/m) 141/151bpm 77cal 10) 0.36m - 3:01(8:25/m) 141/148bpm 43cal Add a comment	10mi, 1:47:44 Running - General Split Summary === 1) 0.62m - 6:01(9:41/m) 119/133bpm 74cal 2) 0.62m - 6:37(10:40/m) 131/144bpm 93cal 3) 0.62m - 5:28(8:48/m) 137/148bpm 81cal 4) 0.62m - 5:58(9:36/m) 129/141bpm 74cal 5) 0.62m - 8:44(14:03/m) 138/148bpm 124cal 6) 0.62m - 6:15(10:04/m) 135/144bpm 80cal 7) 0.62m - 6:27(10:23/m) 131/141bpm 79cal 8) 0.62m - 6:12(9:58/m) 126/139bpm 69cal 9) 0.62m - 7:24(11:54/m) 122/134bpm 70cal 10) 0.62m - 7:06(11:26/m) 137/156bpm 87cal 11) 0.62m - 6:19(10:10/m) 144/161bpm 91cal 12) 0.62m - 6:17(10:07/m) 138/160bpm 84cal 13) 0.62m - 6:26(10:21/m) 128/141bpm 63cal 14) 0.62m - 8:21(13:26/m) 132/141bpm 91cal 15) 0.62m - 7:42(12:24/m) 127/140bpm 79cal 16) 0.62m - 6:21(10:13/m) 130/143bpm 69cal 17) 0.01m - 7(9:22/m) 130/130bpm 1cal Add a comment	-
Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19
4mi, 34:56 Running - General Split Summary === 1) 0.62m - 5:31(8:52/m) 133/144bpm 81cal 2) 0.62m - 5:32(8:54/m) 145/165bpm 88cal 3) 0.62m - 5:28(8:48/m) 127/137bpm 65cal 4) 0.62m - 5:21(8:37/m) 127/131bpm 62cal 5) 0.62m - 5:38(9:03/m) 126/131bpm 62cal 6) 0.62m - 5:18(8:31/m) 129/136bpm 62cal 7) 0.25m - 2:10(8:28/m) 135/139bpm 28cal Add a comment	4.1mi, 33:10 Running - General Split Summary === 1) 0.62m - 5:30(8:51/m) 127/135bpm 76cal 2) 0.62m - 4:52(7:50/m) 140/150bpm 76cal 3) 0.62m - 5:03(8:08/m) 141/149bpm 79cal 4) 0.62m - 4:52(7:50/m) 138/145bpm 72cal 5) 0.62m - 5:05(8:11/m) 137/143bpm 73cal 6) 0.62m - 4:44(7:37/m) 141/150bpm 71cal 7) 0.34m - 3:03(8:53/m) 134/140bpm 38cal Add a comment	5.9mi, 50:19 Running - General Split Summary === 1) 0.62m - 5:50(9:24/m) 131/145bpm 84cal 2) 0.62m - 5:38(9:03/m) 139/156bpm 88cal 3) 0.62m - 5:17(8:30/m) 154/163bpm 94cal 4) 0.62m - 5:13(8:24/m) 158/173bpm 95cal 5) 0.62m - 5:10(8:19/m) 170/179bpm 102cal 6) 0.62m - 5:10(8:19/m) 170/177bpm 102cal 7) 0.62m - 5:02(8:06/m) 173/184bpm 103cal 8) 0.62m - 5:11(8:21/m) 169/176bpm 102cal 9) 0.62m - 5:04(8:10/m) 161/174bpm 93cal 10) 0.32m - 2:43(8:30/m) 146/159bpm 32cal Add a comment 0mi, 47:00 Cross-Training - Other Split Summary === 1) 0m - 47:00(/m) 129/167bpm 615cal Add a comment	-	0mi, 53:59 Cross-Training - Other Split Summary === 1) 0m - 53:59(/m) 138/209bpm 702cal Add a comment	5.4mi, 1:01:18 Running - General Split Summary === 1) 0.62m - 7:33(12:09/m) 119/135bpm 90cal 2) 0.62m - 8:28(13:37/m) 125/152bpm 104cal 3) 0.62m - 6:58(11:12/m) 136/154bpm 100cal 4) 0.62m - 6:25(10:20/m) 142/162bpm 99cal 5) 0.62m - 6:09(9:54/m) 145/163bpm 93cal 6) 0.62m - 6:20(10:12/m) 142/156bpm 88cal 7) 0.62m - 9:08(14:42/m) 120/133bpm 54cal 8) 0.62m - 6:20(10:12/m) 123/127bpm 44cal 9) 0.41m - 3:56(9:31/m) 130/145bpm 39cal Add a comment	10.9mi, 1:43:15 Running - General Split Summary === 1) 0.62m - 6:09(9:54/m) 122/142bpm 78cal 2) 0.62m - 5:22(8:38/m) 135/149bpm 79cal 3) 0.62m - 5:39(9:05/m) 130/136bpm 73cal 4) 0.62m - 5:06(8:13/m) 130/133bpm 65cal 5) 0.62m - 5:14(8:26/m) 128/137bpm 61cal 6) 0.62m - 5:22(8:38/m) 131/144bpm 65cal 7) 0.62m - 6:05(9:47/m) 130/142bpm 69cal 8) 0.62m - 5:56(9:33/m) 125/137bpm 55cal 9) 0.62m - 6:08(9:52/m) 129/138bpm 64cal 10) 0.62m - 6:13(10:00/m) 128/135bpm 60cal 11) 0.62m - 6:26(10:21/m) 127/132bpm 58cal 12) 0.62m - 6:15(10:04/m) 128/133bpm 57cal 13) 0.62m - 6:00(9:40/m) 127/135bpm 52cal 14) 0.62m - 5:53(9:28/m) 129/135bpm 55cal 15) 0.62m - 5:58(9:36/m) 128/132bpm 51cal 16) 0.62m - 6:03(9:45/m) 126/133bpm 47cal 17) 0.62m - 6:12(9:59/m) 127/133bpm 51cal 18) 0.33m - 3:13(9:43/m) 126/129bpm 24cal 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 63.35									18:28 72.45
5km	10	18:50 6:04/mi	73.57										19:04 71.59		18:50 73.57	18:51 73.51
4mi	1	26:20 6:35/mi	68.26														26:20 68.26
5mi	3	30:46 6:09/mi	73.29			35:44 60.17						30:46 72.80			31:15 73.29
10km	34	38:45 6:14/mi	73.70		49:55 54.21	43:57 61.80	42:56 63.56	42:35 64.39	42:51 64.41	44:43 62.15	40:27 69.20	38:59 72.34	38:45 73.32		39:08 73.70	40:23 71.96
7mi	4	1:05:05 9:18/mi	48.72								1:05:05 48.72
7.8mi	1	1:08:00 8:46/mi	51.24							1:08:00 51.24
8mi	3	50:02 6:15/mi	74.65				56:14 62.61	55:46 63.40								50:02 74.65
10mi	3	1:30:36 9:04/mi	49.24		1:47:45 41.30	1:30:36 49.24
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 59.46	1:33:18 63.60	1:32:05 64.60	1:38:35 60.53		1:31:09 66.63	1:26:04 71.11	1:27:03 70.87	1:30:45 68.51	1:24:15 74.39	1:20:11 78.17	1:36:30 66.00
20mi	2	2:42:51 8:09/mi	56.92				2:50:52 54.22	2:42:51 56.92
22mi	2	3:28:18 9:28/mi	49.74					3:48:00 44.81				3:28:18 49.74
26.2mi	10	3:22:03 7:43/mi	64.03	4:32:47 45.82			4:02:12 51.60	3:32:45 58.75	3:42:26 56.17			3:22:03 62.83	3:28:26 61.41	3:36:50 59.03	3:23:14 64.03	3:34:51 61.08
32mi	1	6:33:40 12:18/mi	40.71														6:33:40 40.71
50mi	1	9:04:56 10:54/mi	44.14									9:04:56 44.14

2017	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	1 Oct	1:36:30	66.00%
Pentyrch Hill Race	7mi	25 Apr	55:38	59.19%
San Domenico Handicap - Sophia Gardens	4mi	20 Apr	26:20	68.26%
Vale of Glamorgan Coastal Ultra	32mi	1 Apr	6:33:40	40.71%
HOKA One One Winter Trail Wales Half Marathon	13.1mi	18 Feb	1:48:16	58.35%
2016	Distance	Date	Result	WAVA
Colby parkrun	5km	31 Dec	19:50	70.39%
Colby parkrun	5km	17 Dec	19:18	72.34%
Merthyr Mawr Christmas Pudding Run 10K	10km	11 Dec	43:50	66.29%
Colby parkrun	5km	26 Nov	19:10	72.84%
Gwent League Brecon Senior Men	10km	12 Nov	41:50	69.46%
Snowdonia Marathon	26.2mi	29 Oct	3:44:41	58.41%
Colby parkrun	5km	22 Oct	19:21	72.15%
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	68.51%
London Marathon	26.2mi	13 Apr	3:36:50	59.03%
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	64.30%
Cardiff Parkrun	5km	7 Dec	19:04	71.59%
Snowdonia Marathon	26.2mi	26 Oct	3:28:26	61.41%
Cardiff Half Marathon	13.1mi	6 Oct	1:27:03	70.87%
Swansea Bay 10K	10km	22 Sep	38:48	73.22%
Cardiff 10K	10km	8 Sep	38:45	73.32%
2012	Distance	Date	Result	WAVA
Glynneath Boxing Day 5 miles	5mi	26 Dec	30:46	72.80%
Merthyr Mawr Christmas Pudding Race	10km	16 Dec	45:42	61.71%
Cardiff Half Marathon	13.1mi	14 Oct	1:26:04	71.11%
Berlin Marathon	26.2mi	30 Sep	3:22:03	62.83%
Swansea Bay 10k	10km	23 Sep	38:59	72.34%
Llanelli 10K	10km	17 Jun	39:21	71.67%
Man Versus Horse	22mi	9 Jun	3:28:18	49.74%
City Ultra Cardiff	50mi	20 May	9:04:56	44.14%
Pentyrch Hill Race	7mi	25 Apr	57:34	55.08%
Llanelli Waterside Half Marathon	13.1mi	4 Mar	1:26:55	69.88%
2011	Distance	Date	Result	WAVA
Merthyr Mawr Christmas Pudding Race	10km	18 Dec	47:25	59.03%
Cardiff Half Marathon	13.1mi	16 Oct	1:31:09	66.63%
Swansea Bay 10k	10km	25 Sep	40:27	69.20%
Cardiff 10k	10km	11 Sep	40:37	68.92%
Llanelli Waterside 10k	10km	19 Jun	51:57	53.88%
Man Vs Horse (3rd Relay leg)	7mi	11 Jun	1:05:05	48.72%
2010	Distance	Date	Result	WAVA
Swansea Bay 10k	10km	26 Sep	44:43	62.15%
Man V Horse (1st Relay leg)	7.75mi	14 Jun	1:08:00	51.24%
2009	Distance	Date	Result	WAVA
Men's Health Survival of the Fittest	10km	4 Oct	1:17:25	35.65%
Swansea Bay 10K	10km	27 Sep	42:51	64.41%
Cardiff 10K	10km	6 Sep	43:39	63.23%
London Marathon	26.2mi	26 Apr	3:42:26	56.17%
Llanelli Waterside Half Marathon	13.1mi	8 Mar	1:38:35	60.53%
2008	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	19 Oct	1:33:10	64.05%
Swansea Bay 10K	10km	21 Sep	42:35	64.39%
HSBC Cardiff 10km	10km	7 Sep	43:13	63.45%
Llanelli Waterside 10K	10km	22 Jun	43:44	62.72%
Man Versus Horse	22mi	14 Jun	3:48:00	44.81%
Edinburgh Marathon	26.2mi	25 May	3:32:45	58.75%
San Domenico 20	20mi	9 Mar	2:42:51	56.92%
Llanelli Waterside Half Marathon	13.1mi	2 Mar	1:32:05	64.60%
Lliswerry 8	8mi	27 Jan	55:46	63.40%
2007	Distance	Date	Result	WAVA
Merthyr Mawr Christmas Pudding Race	10km	16 Dec	49:30	55.12%
SaabSalomon Hellrunner South	10mi	4 Nov	1:33:43	47.75%
Cardiff Half Marathon	13.1mi	14 Oct	1:35:15	62.45%
Swansea Bay 10K	10km	23 Sep	43:25	62.85%
Cardiff 10K	10km	9 Sep	42:56	63.56%
Great Wales Run	10km	29 Jul	43:09	63.24%
London Marathon	26.2mi	22 Apr	4:02:12	51.60%
San Domenico 20	20mi	1 Apr	2:50:52	54.22%
Llanelli Waterside Half Marathon	13.1mi	11 Mar	1:33:18	63.60%
Lliswerry 8	8mi	28 Jan	56:14	62.61%
2006	Distance	Date	Result	WAVA
RNLI reindeer run	10km	10 Dec	44:18	61.31%
Hellrunner	10mi	12 Nov	1:30:36	49.24%
Cardiff Half Marathon	13.1mi	15 Oct	1:39:48	59.46%
Swansea Bay 10K	10km	24 Sep	43:57	61.80%
HSBC KRUF Cardiff 10K	10km	3 Sep	44:49	60.61%
Cosmeston Relays	3mi	12 Jul	19:54	63.35%
Llanelli Millennium Coast 10k	10km	25 Jun	45:26	59.79%
Great Welsh Run 5	5mi	1 May	35:44	60.17%
2005	Distance	Date	Result	WAVA
The Reindeer Run	10km	4 Dec	51:46	52.28%
Hellrunner 10	10mi	23 Oct	1:47:45	41.30%
Swansea Bay 10K	10km	25 Sep	49:55	54.21%
2001	Distance	Date	Result	WAVA
London Marathon	26.2mi	22 Apr	4:32:47	45.82%

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