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tuck up M55

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Les Croupiers RC

Races
221
Miles
25191
Miles
1
WAVA
81.93%
Mile
5:41
5k
17:21
5M
28:33
10k
35:04
10M
56:24
Half
1:18:24
Mara
2:52:53

About Me

54 year old Postie. Ran my fastest times when I was in the RAF in Germany in the 80's. Gave up for 16 years due to all sorts of things, then started again about 10 years ago. Been touch and go for a few years whether I could continue as I can't get rid of a back problem, but still just about going.

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Pintail (76)

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	200	200	252	234	147	252	220	126	4	32	0	0	1668
2018	0	0	8	21	0	0	0	0	8	102	147	128	414
2017	76	31	107	24	0	0	0	0	0	0	0	0	238
2016	250	228	257	219	235	202	35	139	201	232	219	234	2451
2015	209	201	164	227	223	107	10	59	139	207	228	204	1979
2014	201	209	243	150	0	138	24	2	76	145	193	235	1616
2013	126	0	0	0	20	83	129	159	189	79	135	190	1110
2012	0	0	0	0	0	0	0	0	0	0.5	0	0	0.5
2012	6	128	24	56	170	178	243	197	203	34	115	9	1364
2011	241	36	0	11	0	114	227	271	259	233	167	52	1611
2010	20	74	133	155	172	176	193	227	236	207	247	218	2059
2009	128	118	129	126	70	93	100	142	53	0	0	0	958
2008	180	130	154	117	123	130	134	136	128	134	128	134	1628
2007	0	6	0	0	16	97	120	162	164	133	145	124	966
1991	0	0	0	72	161	136	0	0	0	0	0	0	369
1989	187	152	235	65	0	7	0	0	0	0	0	0	646
1988	49	156	207	209	206	232	83	194	108	151	183	211	1990
1987	175	210	209	183	172	191	156	228	178	207	211	233	2354
1986	170	172	144	35	25	12	37	168	61	186	198	138	1346
1985	0	0	0	0	26	31	23	0	138	109	32	65	424

Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24
-	-	-	-	-	-	-
Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1
-	-	-	-	-	1.4mi, 12:33 Running - General Split Summary === 1) 1m - 8:29(8:29/m) 131/154bpm 102cal 7.07/8.16mph 2) 0.42m - 4:04(9:38/m) 148/155bpm 56cal 6.23/6.99mph	1.4mi, 11:40 Running - General Split Summary === 1) 1m - 8:03(8:03/m) 138/157bpm 102cal 7.45/8.18mph 2) 0.41m - 3:36(8:45/m) 155/160bpm 52cal 6.86/7.6mph
Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8
1.4mi, 11:25 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 149/154bpm 111cal 7.31/7.95mph 2) 0.38m - 3:12(8:28/m) 156/157bpm 46cal 7.09/7.47mph	1.4mi, 12:20 Running - General Split Summary === 1) 1m - 8:48(8:48/m) 130/152bpm 103cal 6.82/7.45mph 2) 0.39m - 3:31(9:00/m) 147/153bpm 47cal 6.66/7.26mph	-	-	4.2mi, 37:59 Running - General Split Summary === 1) 1m - 8:45(8:45/m) 127/150bpm 99cal 6.85/7.72mph 2) 1m - 8:35(8:35/m) 135/142bpm 105cal 6.99/7.45mph 3) 1m - 8:53(8:53/m) 140/149bpm 112cal 6.76/7.49mph 4) 1m - 9:37(9:37/m) 144/155bpm 124cal 6.24/7.68mph 5) 0.22m - 2:10(9:41/m) 150/152bpm 29cal 6.19/6.28mph	1.4mi, 12:44 Running - General Split Summary === 1) 1m - 9:05(9:05/m) 138/146bpm 109cal 6.61/7.37mph 2) 0.38m - 3:39(9:32/m) 147/148bpm 47cal 6.29/6.74mph	4.3mi, 36:39 Running - General Split Summary === 1) 1m - 8:10(8:10/m) 133/147bpm 96cal 7.35/7.78mph 2) 1m - 8:10(8:10/m) 146/150bpm 105cal 7.35/7.91mph 3) 1m - 8:29(8:29/m) 147/151bpm 109cal 7.07/7.85mph 4) 1m - 9:27(9:27/m) 149/155bpm 124cal 6.35/7.37mph 5) 0.25m - 2:24(9:37/m) 155/157bpm 33cal 6.24/6.47mph
Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15
1.4mi, 11:41 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 128/133bpm 88cal 7.5/8.22mph 2) 0.42m - 3:41(8:50/m) 134/135bpm 43cal 6.79/7.85mph	4.3mi, 35:51 Running - General Split Summary === 1) 1m - 8:08(8:08/m) 125/142bpm 87cal 7.38/7.78mph 2) 1m - 8:00(8:00/m) 145/151bpm 100cal 7.5/8.25mph 3) 1m - 8:15(8:15/m) 148/151bpm 106cal 7.28/7.74mph 4) 1m - 9:13(9:13/m) 148/153bpm 118cal 6.52/7.45mph 5) 0.25m - 2:16(8:56/m) 154/156bpm 30cal 6.72/7.14mph	-	-	4.2mi, 38:16 Running - General Split Summary === 1) 1m - 8:28(8:28/m) 120/138bpm 85cal 7.08/7.7mph 2) 1m - 8:25(8:25/m) 135/144bpm 98cal 7.12/7.93mph 3) 1m - 9:09(9:09/m) 133/142bpm 104cal 6.55/7.16mph 4) 1m - 10:02(10:02/m) 134/143bpm 113cal 5.98/6.87mph 5) 0.24m - 2:10(9:00/m) 147/152bpm 27cal 6.66/7.18mph	4.3mi, 37:17 Running - General Split Summary === 1) 1m - 8:48(8:48/m) 124/129bpm 94cal 6.82/7.33mph 2) 1m - 8:20(8:20/m) 132/135bpm 96cal 7.2/7.53mph 3) 1m - 8:31(8:31/m) 137/140bpm 100cal 7.05/7.68mph 4) 1m - 9:21(9:21/m) 143/144bpm 115cal 6.41/7.24mph 5) 0.25m - 2:17(9:18/m) 144/144bpm 28cal 6.45/6.8mph	4.3mi, 36:42 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 123/146bpm 85cal 7.28/7.91mph 2) 1m - 8:04(8:04/m) 142/149bpm 98cal 7.44/7.78mph 3) 1m - 8:37(8:37/m) 144/152bpm 106cal 6.96/7.87mph 4) 1m - 9:24(9:24/m) 143/151bpm 114cal 6.39/7.12mph 5) 0.26m - 2:23(9:16/m) 152/154bpm 31cal 6.48/6.82mph

Dist	Races	PB	WB	1985	1986	1987	1988	1989	1991	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	4	5:41 5:41/mi	75.85												5:59 69.76			5:55 72.27	5:41 75.85
2mi	2	11:39 5:50/mi	78.48																11:39 78.48			12:59 72.19
3mi	5	17:40 5:53/mi	81.93				17:47 70.04						19:20 71.37		20:02 69.96				17:40 81.93			20:18 73.09
5km	96	17:21 5:35/mi	81.10			17:21 74.35						19:44 71.84	18:48 76.00	19:56 72.24	19:48 73.30	20:43 70.62	18:56 77.89	18:38 79.80	18:29 81.10	21:57 68.29	23:46 64.12	20:00 76.83
4mi	8	24:02 6:01/mi	80.30										24:43 74.43		25:30 73.28				24:02 80.30			25:43 76.93
4.5mi	1	31:39 7:06/mi	60.10						31:39 60.10
5mi	10	28:33 5:43/mi	79.63	28:33 74.98									37:29 63.01	31:13 75.66		32:55 73.47	32:23 74.68	31:22 78.36	31:07 79.63	31:46 78.00
10km	23	35:04 5:39/mi	76.57	40:13 67.02		35:43 75.17	35:04 76.57	36:53 72.80	38:49 69.17	44:51 64.79	41:03 71.34	42:35 69.30	38:55 76.42	39:53 75.15	40:50 73.98		39:58 76.19
10.4km	1	38:33 5:58/mi	72.44				38:33 72.44
11km	3	39:17 5:45/mi	75.18		41:01 72.29		41:30 71.17	39:17 75.18
7mi	6	48:46 6:58/mi	69.13										48:46 69.13				50:28 68.43
7.1mi	1	47:43 6:43/mi	74.61															47:43 74.61
8mi	1	52:55 6:37/mi	74.58														52:55 74.58
9.2mi	1	1:01:21 6:40/mi	73.43											1:01:21 73.43
9.6mi	1	1:13:05 7:37/mi	67.04																1:13:05 67.04
10mi	16	56:24 5:38/mi	80.09	1:02:06 71.77	1:00:29 73.67	57:52 76.73	56:24 78.69	58:27 75.95						1:08:54 71.36	1:06:08 74.96		1:07:22 74.19	1:05:37 77.46	1:04:00 80.09			1:08:52 76.38
10.4mi	1	1:14:14 7:08/mi	71.81																1:14:14 71.81
12.5mi	1	1:20:14 6:26/mi	79.96															1:20:14 79.96
13mi	1	1:22:21 6:21/mi	77.90										1:22:21 77.90
13.1mi	30	1:18:24 5:59/mi	79.13	1:18:24 75.85			1:19:27 74.53			1:35:08 66.42	1:30:46 70.18		1:26:31 74.84	1:28:06 74.10	1:26:17 76.30	1:36:19 68.93	1:27:04 76.25	1:26:32 78.04	1:25:28 79.13			1:33:57 73.79
23.5km	1	1:32:05 6:18/mi	71.68				1:32:05 71.68
25km	1	1:37:23 6:16/mi	72.14			1:37:23 72.14
16mi	2	2:08:38 8:02/mi	63.06										2:23:34 56.03	2:08:38 63.06
30km	1	2:14:11 7:12/mi	64.33			2:14:11 64.33
26.2mi	2	2:52:53 6:36/mi	72.25			2:52:53 72.25								3:06:43 72.11

2019	Distance	Date	Result	WAVA
Rose Inn Series Race 4	4mi	13 Aug	25:43	76.93%
Summer Sizzler 5K	5km	7 Aug	20:00	76.83%
The Race of Truth - Les Croupiers 5K Time Trial	5km	1 Aug	20:14	75.95%
Burnham and Highbridge parkrun	5km	27 Jul	20:06	76.45%
SSAFA 5K Series Race 3	5km	24 Jul	20:11	76.13%
Torbay Velopark parkrun	5km	20 Jul	20:22	75.45%
Cardiff Summer Series 4 Miles	4mi	5 Jul	26:15	75.37%
SSAFA 5K Series Race 2	5km	19 Jun	20:11	76.13%
Cardiff parkrun	5km	15 Jun	21:36	71.14%
Cardiff Summer Series 3 Miles	3mi	14 Jun	20:18	73.09%
Cardiff Summer Series 2 Miles	2mi	31 May	12:59	72.19%
Cardiff parkrun	5km	4 May	20:26	75.20%
Pentyrch Hill Race	7mi	30 Apr	1:03:25	57.24%
Les Croupiers Castles 10	10mi	14 Apr	1:08:52	76.38%
Cardiff parkrun	5km	30 Mar	20:42	73.62%
Cardiff Taff Trail Half Marathon	13.1mi	24 Mar	1:33:57	73.79%
Cardiff parkrun	5km	23 Mar	25:18	60.23%
Hereford parkrun	5km	2 Mar	21:16	71.66%
Burnham and Highbridge parkrun	5km	9 Feb	22:09	68.80%
Cardiff parkrun	5km	26 Jan	22:18	68.34%
2018	Distance	Date	Result	WAVA
Hereford parkrun	5km	29 Dec	23:46	64.12%
Cardiff parkrun	5km	17 Nov	24:41	61.74%
Cardiff parkrun	5km	10 Mar	28:47	52.50%
2017	Distance	Date	Result	WAVA
cardiff parkrun	5km	25 Mar	21:57	68.29%
Hereford parkrun	5km	14 Jan	21:57	68.29%
The Kymin (AS)	3.95mi	7 Jan	39:07	48.72%
Old Father Time 5	5mi	1 Jan	31:46	78.00%
2016	Distance	Date	Result	WAVA
Cardiff parkrun	5km	3 Dec	19:41	76.15%
Sospan MT 10	10mi	20 Nov	1:10:16	72.95%
Burnham and Highbridge parkrun	5km	22 Oct	20:04	74.70%
Cardiff Half Marathon	13.1mi	2 Oct	1:31:56	74.10%
Cardiff parkrun	5km	17 Sep	20:47	72.12%
Lymington Woodside parkrun	5km	10 Sep	21:46	68.86%
Cardiff parkrun	5km	3 Sep	20:27	73.30%
Lloyd parkrun	5km	27 Aug	22:20	67.12%
Cardiff parkrun	5km	20 Aug	20:40	72.53%
Cardiff parkrun	5km	13 Aug	21:17	70.43%
Rose Inn Series Race 2	4mi	14 Jun	24:02	80.30%
Cardiff Summer Series 3 Miles	3mi	10 Jun	17:40	81.93%
WCR - Buith Wells to Drovers	10.4mi	5 Jun	1:14:14	71.81%
Merthyr Mawr Lane 5K	5km	1 Jun	18:29	81.10%
Cardiff Summer Series 2 Miles	2mi	27 May	11:39	78.48%
SSAFA 5K Series Race 1	5km	18 May	18:55	79.24%
Sirhowy Challenge	9.6mi	15 May	1:13:05	67.04%
Hereford Half Marathon	13.1mi	8 May	1:26:05	79.13%
croups r.bannister mile challenge	1mi	6 May	5:41	75.85%
Les Croupiers Castles 10	10mi	1 May	1:04:00	80.09%
Cardiff Summer Series 1 Mile	1mi	29 Apr	5:57	72.45%
Pentyrch Hill Race	7mi	26 Apr	54:25	65.04%
Burnham and Highbridge parkrun	5km	16 Apr	20:15	74.02%
Weston Prom Run 8/9	5mi	14 Apr	31:07	79.63%
Cardiff parkrun	5km	2 Apr	19:04	77.98%
Cardiff parkrun	5km	26 Mar	19:08	77.71%
Forest of Dean Spring Half Marathon	13.1mi	20 Mar	1:25:28	79.01%
NEATH 10 MILE ELITE ROAD RACE	10mi	21 Feb	1:06:18	76.66%
Cardiff parkrun	5km	13 Feb	19:52	74.84%
Les Croupiers Handicap 10	10mi	7 Feb	1:06:12	76.78%
Cardiff parkrun	5km	30 Jan	19:21	76.84%
Cardiff parkrun	5km	2 Jan	20:50	71.37%
2015	Distance	Date	Result	WAVA
Cardiff parkrun	5km	26 Dec	20:45	71.66%
cardiff parkrun	5km	12 Dec	19:17	77.11%
Hereford parkrun	5km	21 Nov	21:30	69.16%
Cardiff parkrun	5km	10 Oct	20:12	73.61%
Cardiff Half Marathon	13.1mi	4 Oct	1:32:30	73.00%
Cardiff parkrun	5km	5 Sep	20:55	71.08%
Cardiff parkrun	5km	18 Jul	21:24	69.48%
Welsh Castles Relay- Stage 15- Red Kite Centre to Brecon	12.48mi	7 Jun	1:20:14	79.96%
Merthyr Mawr Lane 5K	5km	27 May	18:46	79.23%
SSAFA 5K Series Race 1	5km	20 May	18:38	79.80%
Hereford HM	13.1mi	10 May	1:26:32	78.04%
croups r.bannister mile challenge	1mi	8 May	5:55	72.27%
les croupiers 10 mile castles trial	10mi	3 May	1:05:37	77.46%
Pentyrch Hill Race	7mi	28 Apr	54:53	63.95%
Weston Prom Run 8/9	5mi	23 Apr	31:22	78.36%
kymin dash	7.1mi	19 Apr	47:43	74.61%
Cardiff parkrun	5km	28 Mar	20:03	73.56%
Llanelli waterside half marathon	13.1mi	8 Mar	1:28:35	75.59%
Cardiff parkrun	5km	14 Feb	19:24	76.02%
Les Croupiers Handicap 10	10mi	1 Feb	1:07:27	74.72%
Cardiff parkrun	5km	31 Jan	23:05	63.89%
Cardiff parkrun	5km	1 Jan	19:55	74.05%
2014	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	28 Dec	32:51	74.21%
Cardiff parkrun	5km	20 Dec	20:20	72.53%
Cardiff parkrun	5km	8 Nov	22:20	66.04%
Cardiff Parkrun	5km	19 Apr	18:56	77.89%
Magnificent Eastnor Castle 7	7mi	13 Apr	50:28	68.43%
Atlantic College 10K	10km	16 Mar	39:58	76.19%
Castle Combe Half Marathon	13.1mi	9 Mar	1:27:04	76.25%
Weston Prom Run 6/9	5mi	27 Feb	32:23	74.68%
Llyn Llech Owain Parkrun	5km	22 Feb	20:13	72.37%
Les Croupiers Handicap 10	10mi	2 Feb	1:07:22	74.19%
Lliswerry 8	8mi	26 Jan	52:55	74.58%
Cardiff Parkrun	5km	18 Jan	19:52	73.65%
Cardiff Parkrun	5km	11 Jan	19:56	73.40%
Cardiff Parkrun	5km	1 Jan	20:49	70.28%
2013	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	29 Dec	32:55	73.47%
Cardiff Parkrun	5km	25 Dec	20:43	70.62%
Cardiff Parkrun	5km	7 Dec	20:44	70.57%
Cardiff Parkrun	5km	2 Nov	22:38	64.64%
Cardiff Parkrun	5km	26 Oct	22:40	64.55%
Burnham on Sea Half Marathon	13.1mi	6 Oct	1:36:19	68.93%
Cardiff parkrun	5km	5 Oct	23:28	62.35%
Cardiff parkrun	5km	14 Sep	21:25	68.32%
Cardiff Parkrun	5km	19 Jan	21:12	68.46%
Cardiff parkrun	5km	5 Jan	22:03	65.82%
2012	Distance	Date	Result	WAVA
Cardiff Parkrun	5km	24 Nov	20:42	70.12%
Cardiff Parkrun	5km	3 Nov	21:48	66.58%
Burnham on Sea Half Marathon	13.1mi	7 Oct	1:27:11	75.51%
Pontypridd Roadents Bedlinog 10 Mile	10mi	30 Sep	1:06:08	74.96%
Weston-super-Mare Half Marathon	13.1mi	23 Sep	1:26:17	76.30%
les croupiers 1m time trial	1mi	7 Sep	5:59	69.76%
Torbay Royal Regatta 10k	10km	26 Aug	41:31	72.76%
Rose Inn Series Race 4	4mi	14 Aug	25:30	73.28%
Merlin Half Marathon	13.1mi	12 Aug	1:30:26	72.80%
Brecon 10	10mi	5 Aug	1:09:05	71.76%
Cardiff Parkrun	5km	4 Aug	19:48	73.30%
Magor Marsh 10k	10km	29 Jul	40:50	73.98%
SSAFA 5K Series Race 3	5km	25 Jul	20:12	71.85%
Cardiff Parkrun	5km	21 Jul	20:33	70.63%
Cardiff Summer Series 4 Miles	4mi	20 Jul	26:13	71.28%
Cardiff Summer Series 3 Miles	3mi	29 Jun	20:02	69.96%
SSAFA 5K Series Race 2	5km	20 Jun	21:17	68.19%
Cardiff Parkrun	5km	28 Apr	23:31	61.72%
Cardiff Parkrun	5km	21 Apr	23:44	61.15%
Cardiff Parkrun	5km	14 Apr	25:23	57.18%
Cardiff 5K Parkrun	5km	11 Feb	21:32	66.88%
Cardiff 5K Parkrun	5km	4 Feb	21:32	66.88%
2011	Distance	Date	Result	WAVA
minstead stinger	9.2mi	23 Oct	1:01:21	73.43%
Cardiff Half Marathon	13.1mi	16 Oct	1:28:06	74.10%
Burnham on Sea Half Marathon	13.1mi	2 Oct	1:33:09	70.08%
Cardiff 10k	10km	11 Sep	39:53	75.15%
Tydfilians Roman Run	16mi	3 Sep	2:08:38	63.06%
Cardiff 5K Parkrun	5km	20 Aug	19:56	72.24%
Les Croupiers 5K Time Trial	5km	11 Aug	20:04	71.76%
Brecon 10	10mi	7 Aug	1:08:54	71.36%
Magor Marsh 10k	10km	31 Jul	42:55	69.84%
Cardiff 5K Parkrun	5km	9 Jul	21:35	66.72%
Cardiff 5K Parkrun	5km	16 Apr	23:16	61.89%
Cardiff 5K Parkrun	5km	9 Apr	24:23	58.60%
Cardiff 5K Parkrun	5km	26 Feb	25:34	55.89%
Gloucester Marathon	26.2mi	23 Jan	3:06:43	72.11%
Old Father Time 5 Mile	5mi	2 Jan	31:13	75.66%
Cardiff 5K Parkrun	5km	1 Jan	21:43	65.80%
2010	Distance	Date	Result	WAVA
Cardiff 5K Parkrun	5km	18 Dec	21:51	65.40%
Cardiff 5K Parkrun	5km	30 Oct	18:53	75.67%
Exmoor Stagger	16mi	24 Oct	2:23:34	56.03%
Cardiff parkrun # 139	5km	23 Oct	21:04	67.83%
Cardiff Half Marathon	12.98mi	17 Oct	1:22:21	77.90%
Burnham on Sea Half Marathon	13.1mi	3 Oct	1:26:40	74.71%
Swansea Bay 10k	10km	26 Sep	38:55	76.42%
Cardiff 5K Parkrun	5km	18 Sep	18:48	76.00%
Chippenham Half Marathon	13.1mi	12 Sep	1:26:31	74.84%
Summer Sizzler 5K	5km	25 Aug	19:02	75.07%
Cardiff 5K Parkrun	5km	21 Aug	19:24	73.65%
The Race of Truth - Les Croupiers 5K Time Trial	5km	19 Aug	19:26	73.53%
Merthyr Police 10K	10km	15 Aug	39:59	74.38%
Rose Inn Series Race 4	4mi	10 Aug	24:43	74.43%
Magor Marsh 10k	10km	1 Aug	40:12	73.98%
SSAFA 5K Series Race 3	5km	21 Jul	19:17	74.10%
Cwmcarn Scenic 7	7mi	14 Jul	48:46	69.13%
Self Transcendence 4 Miles	4mi	9 Jul	26:06	70.48%
Tintern Trot	10.2km	1 Jul	47:40	63.64%
SSAFA 5K Series Race 2	5km	23 Jun	19:56	71.68%
Rose Inn Series Race 2	4mi	8 Jun	25:56	70.94%
Cardiff 5K Parkrun	5km	5 Jun	20:44	68.92%
Self Transcendence 3 Miles	3mi	4 Jun	19:20	71.37%
Hereford Half Marathon	13.1mi	16 May	1:33:43	69.09%
Cardiff 5K Parkrun	5km	15 May	20:38	69.25%
Sorbrook Challenge 10K	10km	9 May	44:37	66.66%
pentyrch hill race	7mi	27 Apr	1:00:01	56.17%
Porthkerry Plod	5mi	18 Apr	37:29	63.01%
Cardiff 5K Parkrun	5km	10 Apr	21:10	66.98%
Cardiff 5K Parkrun	5km	3 Apr	21:44	65.23%
Cardiff 5K Parkrun	5km	20 Feb	24:16	58.42%
2009	Distance	Date	Result	WAVA
Cardiff 10K	10km	6 Sep	42:35	69.30%
Cardiff 5K Parkrun	5km	29 Aug	20:03	70.71%
Cardiff parkrun	5km	22 Aug	19:44	71.84%
2008	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	19 Oct	1:30:46	70.18%
HSBC Cardiff 10km	10km	7 Sep	41:03	71.34%
BUPA Great Wales Run	10km	27 Jul	43:02	68.05%
2007	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	14 Oct	1:35:08	66.42%
Cardiff 10K	10km	9 Sep	44:51	64.79%
Great Wales Run	10km	29 Jul	47:21	61.37%
1991	Distance	Date	Result	WAVA
TOMPKINS PARK 10K	10km	30 Jun	38:49	69.17%
MT CLARMONT-AUSTRALIA	10km	9 Jun	39:36	67.80%
CARINE - PERTH - AUSTRALIA	4.46mi	12 May	31:39	60.10%
PERTH-- AUSTRALIA	10km	14 Apr	52:55	50.74%
1989	Distance	Date	Result	WAVA
BRUGGEN 10----GERMANY	10mi	8 Apr	58:27	75.95%
HARSEWINKLE---GERMANY	11km	2 Apr	39:17	75.18%
PADERBORNE-GERMANY	10km	25 Mar	36:53	72.80%
1988	Distance	Date	Result	WAVA
GUTERSLOH---GERMANY	10km	31 Dec	35:04	76.57%
GUTERSLOH 3M	3mi	6 Dec	17:47	70.04%
MARIANFELD--GERMANY	10.4km	4 Sep	38:33	72.44%
MINDEN-GERMANY	13.1mi	3 Jul	1:19:27	74.53%
DETMOLD	10km	24 Jun	36:09	74.27%
VLOTHO --- GERMANY	13.1mi	19 Jun	1:22:06	72.14%
SASSENBURG-- GERMANY	10km	15 Jun	36:24	73.76%
AUGUSTORF-- GERMANY	23.5km	5 Jun	1:32:05	71.68%
SENNELAGER HALF -- GERMANY	13.1mi	1 May	1:22:20	71.92%
BRUGGEN 10----GERMANY	10mi	9 Apr	56:24	78.69%
HARSEWINKLE---GERMANY	11km	27 Mar	41:30	71.17%
1987	Distance	Date	Result	WAVA
GUTERSLOH---GERMANY	10km	31 Dec	35:43	75.17%
bismarck relays gutersloh germany	5km	21 Nov	17:21	74.35%
BERLIN MARATHON---GERMANY	26.2mi	4 Oct	2:52:53	72.25%
HERMANSLAUF	30km	26 Apr	2:14:11	64.33%
BRUGGEN 10----GERMANY	10mi	11 Apr	57:52	76.73%
BERTLICH--GERMANY	25km	15 Feb	1:37:23	72.14%
1986	Distance	Date	Result	WAVA
BRUGGEN 10----GERMANY	10mi	12 Apr	1:00:29	73.67%
HARSEWINKLE---GERMANY	11km	6 Apr	41:01	72.29%
1985	Distance	Date	Result	WAVA
GUTERSLOH---GERMANY	10km	31 Dec	40:13	67.02%
STROUD	13.1mi	27 Oct	1:18:24	75.85%
HERITAGE COAST	13.1mi	6 Oct	1:24:51	70.08%
RAF WYTON 5 MILE ROAD RELAY	5mi	2 Oct	28:33	74.98%
Cardiff Half Marathon	13.1mi	8 Sep	1:21:09	73.28%
CYNON VALLEY	13.1mi	21 Jul	1:22:34	72.03%
RHONNDA	10mi	14 Jul	1:02:06	71.77%
bridgend fun run	5mi	30 Jun	30:58	69.13%
ABERTILLERY	13.1mi	16 Jun	1:28:34	67.15%
BRYNMAWR	13.1mi	9 Jun	1:23:11	71.50%
BRIDGEND	13.1mi	19 May	1:39:44	59.63%
COWBRIDGE	13.1mi	12 May	1:33:34	63.56%

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