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Les Croupiers RC

About Me
Now an old 57 year old Postie. Finding it quite hard to train and work. Cut down to 4 times a week. Pleased with some of my times this year. Really aim to try and beat 75% Wava each year as often as possible. That makes me happy and gives me motivation. Broke 20 minutes for the 5K this year, which was great as I thought I wouldn't be able to do it again. Would love to reach 100 Parkruns at some point. Work most Saturdays though, so been trying since 2009 to get there. Show More...

About Me

Now an old 57 year old Postie. Finding it quite hard to train and work. Cut down to 4 times a week. Pleased with some of my times this year. Really aim to try and beat 75% Wava each year as often as possible. That makes me happy and gives me motivation. Broke 20 minutes for the 5K this year, which was great as I thought I wouldn't be able to do it again. Would love to reach 100 Parkruns at some point. Work most Saturdays though, so been trying since 2009 to get there.

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? Trying to get back up to an 80% wava score. Not sure if I can get there again, but I would love too.

Recent Blogs
Good Effort	Jan 2013
FIRST RUN BACK	Nov 2012

Recent Training
May 2022	Easy	8.3mi	1:11:10
Apr 2022	Race	3.1mi	20:18
Apr 2022	Easy	3.6mi	31:30
Apr 2022	Warm Down	0.9mi	7:54
Apr 2022	Intervals	1mi	6:31

12 Month Benchmarks	Run
Mile	6:14
5k	19:58
5mi	34:07
10k	42:32
10mi	1:09:09
Half	1:31:04

Recent Pictures

2022 Targets	Set your targets
Run 1500

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Best Times
Best WAVA

Dist	Races	PB	WB	1985	1986	1987	1988	1989	1991	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022
1km	1	3:44 6:00/mi	68.77																					3:44 68.77
1mi	6	5:41 5:41/mi	75.85												5:59 69.76			5:55 72.27	5:41 75.85					6:10 72.89
2km	1	7:46 6:15/mi	71.92																					7:46 71.92
3km	1	12:22 6:38/mi	71.84																					12:22 71.84
2mi	3	11:39 5:50/mi	78.48																11:39 78.48			12:59 72.19		12:36 75.65
4km	1	16:35 6:40/mi	71.43																					16:35 71.43
3mi	6	17:40 5:53/mi	81.88				17:47 70.50						19:20 71.50		20:02 70.04				17:40 81.88			20:18 72.95		19:24 77.56
5km	115	17:21 5:35/mi	81.05			17:21 74.83						19:44 72.02	18:48 76.15	19:56 72.35	19:48 73.39	20:43 70.67	18:56 77.92	18:38 79.78	18:29 81.05	21:57 68.25	23:46 64.02	20:00 76.68	22:19 68.72	19:50 78.57	19:58 78.04
4mi	9	24:02 6:01/mi	80.25										24:43 74.57		25:30 73.37				24:02 80.25			25:43 76.78		25:59 77.21
7km	1	29:15 6:43/mi	75.93																					29:15 75.93
4.5mi	1	31:39 7:06/mi	60.10						31:39 60.10
5mi	24	28:33 5:43/mi	78.64	28:33 74.69									37:29 62.19	31:13 74.68		32:55 72.54	32:23 73.74	31:22 77.38	31:07 78.64	31:46 77.03				34:13 73.98
10km	23	35:04 5:39/mi	76.19	40:13 66.43		35:43 74.80	35:04 76.19	36:53 72.44	38:49 68.83	44:51 63.26	41:03 69.67	42:35 67.70	38:55 74.69	39:53 73.47	40:50 72.35		39:58 74.54
10.4km	1	38:33 5:58/mi	72.08				38:33 72.08
11km	3	39:17 5:45/mi	74.81		41:01 71.65		41:30 70.82	39:17 74.81
7mi	8	48:46 6:58/mi	67.64										48:46 67.64				50:28 67.02
7.1mi	1	47:43 6:43/mi	73.12															47:43 73.12
8mi	1	52:55 6:37/mi	73.05														52:55 73.05
9.2mi	1	1:01:21 6:40/mi	71.88											1:01:21 71.88
15km	1	1:06:09 7:06/mi	73.03																					1:06:09 73.03
9.6mi	1	1:13:05 7:37/mi	65.71																1:13:05 65.71
10mi	18	56:24 5:38/mi	78.29	1:02:06 70.85	1:00:29 72.75	57:52 76.04	56:24 78.01	58:27 75.28						1:08:54 69.67	1:06:08 73.20		1:07:22 72.47	1:05:37 75.69	1:04:00 78.29			1:08:52 74.71		1:09:12 75.03	1:09:07 75.80
10.4mi	1	1:14:14 7:08/mi	70.19																1:14:14 70.19
12.5mi	1	1:20:14 6:26/mi	77.89															1:20:14 77.89
13mi	1	1:22:21 6:21/mi	75.75										1:22:21 75.75
13.1mi	30	1:18:24 5:59/mi	77.02	1:18:24 74.47			1:19:27 73.48			1:35:08 64.56	1:30:46 68.22		1:26:31 72.77	1:28:06 72.07	1:26:17 74.22	1:36:19 67.06	1:27:04 74.19	1:26:32 75.94	1:25:28 77.02			1:33:57 71.84
13.1mi	2	1:31:10 6:57/mi	76.14																					1:31:10 76.14
23.5km	1	1:32:05 6:18/mi	70.67				1:32:05 70.67
25km	1	1:37:23 6:16/mi	71.09			1:37:23 71.09
16mi	2	2:08:38 8:02/mi	61.80										2:23:34 54.91	2:08:38 61.80
31.1km	1	2:14:11 6:57/mi	65.80			2:14:11 65.80
26.2mi	2	2:52:53 6:36/mi	71.12			2:52:53 71.12								3:06:43 71.01

2022		Result	WAVA	Distance
30 Apr	Cardiff parkrun	20:17	77.45	5km
26 Mar	Cardiff parkrun	20:12	77.14	5km
19 Mar	Grangemoor parkrun	20:39	75.46	5km
26 Feb	Cardiff parkrun SB	19:58	78.04	5km
13 Feb	Cardiff 20-10 (10 Miler) SB	1:09:07	75.80	10mi
5 Feb	Burnham and Highbridge parkrun	20:46	75.04	5km
2021		Result	WAVA	Distance
25 Dec	Cardiff parkrun #659	20:59	74.26	5km
27 Nov	Trelai Park parkrun	21:53	71.21	5km
13 Nov	Cardiff parkrun	21:05	73.91	5km
2 Oct	Cardiff parkrun	21:08	73.73	5km
25 Sep	Seaton parkrun	20:38	75.52	5km
18 Sep	Cardiff parkrun SB	19:50	78.57	5km
29 Aug	Les Croupiers HM PB	1:31:10	76.14	13.11mi
21 Aug	Cardiff parkrun	20:17	76.82	5km
6 Aug	Summer Sizzler 5K	20:01	77.85	5km
30 Jul	Les Croupiers 5K TT	20:00	77.91	5km
23 Jul	SSS 4K PB	16:35	71.43	4km
16 Jul	SSS 3K PB	12:22	71.84	3km
9 Jul	SSS 2K PB	7:46	71.92	2km
2 Jul	SSS 1K PB	3:44	68.77	1km
18 Jun	CSS 4 Mile race SB	25:59	77.21	4mi
4 Jun	CSS 3 mile race SB	19:24	77.56	3mi
28 May	CSS 2 mile race SB	12:36	75.65	2mi
14 May	CSS 1 mile race SB	6:10	72.89	1mi
7 May	Banister Anniversary Mile	6:14	72.11	1mi
18 Apr	Eikden relay 7k PB	29:15	75.93	7km
21 Mar	LCRC HM TT	1:32:13	74.58	13.11mi
21 Feb	LCRC 15K TT PB	1:06:09	73.03	15km
31 Jan	LCRC 10 mile TT SB	1:09:12	75.02	10mi
17 Jan	Old Father Time virtual 5mile SB	34:13	73.98	5mi
2020		Result	WAVA	Distance
22 Feb	Burnham and Highbridge parkrun	25:00	61.34	5km
11 Jan	Hereford parkrun SB	22:19	68.72	5km
1 Jan	Barry Island parkrun	22:28	68.26	5km
2019		Result	WAVA	Distance
25 Dec	Cardiff parkrun	21:14	72.23	5km
30 Nov	Tremorfa parkrun	21:42	70.67	5km
13 Aug	Rose Inn Series Race 4 SB	25:43	76.78	4mi
7 Aug	Summer Sizzler 5K SB	20:00	76.68	5km
1 Aug	The Race of Truth - Les Croupiers 5K Time Trial	20:14	75.79	5km
27 Jul	Burnham and Highbridge parkrun	20:06	76.30	5km
24 Jul	SSAFA 5K Series Race 3	20:11	75.98	5km
20 Jul	Torbay Velopark parkrun	20:22	75.30	5km
5 Jul	Cardiff Summer Series 4 Miles	26:15	75.22	4mi
19 Jun	SSAFA 5K Series Race 2	20:11	75.98	5km
15 Jun	Cardiff parkrun	21:36	71.00	5km
14 Jun	Cardiff Summer Series 3 Miles SB	20:18	72.95	3mi
31 May	Cardiff Summer Series 2 Miles SB	12:59	72.19	2mi
4 May	Cardiff parkrun	20:26	75.05	5km
30 Apr	Pentyrch Hill Race	1:03:25	56.16	7mi
14 Apr	Les Croupiers Castles 10 SB	1:08:52	74.71	10mi
30 Mar	Cardiff parkrun	20:42	73.50	5km
24 Mar	Cardiff Taff Trail Half Marathon SB	1:33:57	71.84	13.1mi
23 Mar	Cardiff parkrun	25:18	60.14	5km
2 Mar	Hereford parkrun	21:16	71.55	5km
9 Feb	Burnham and Highbridge parkrun	22:09	68.69	5km
26 Jan	Cardiff parkrun	22:18	68.23	5km
2018		Result	WAVA	Distance
29 Dec	Hereford parkrun SB	23:46	64.02	5km
17 Nov	Cardiff parkrun	24:41	61.64	5km
10 Mar	Cardiff parkrun	28:47	52.45	5km
2017		Result	WAVA	Distance
25 Mar	cardiff parkrun	21:57	68.25	5km
14 Jan	Hereford parkrun SB	21:57	68.25	5km
7 Jan	The Kymin (AS)	39:07	48.69	3.95mi
1 Jan	Old Father Time 5 SB	31:46	77.03	5mi
2016		Result	WAVA	Distance
3 Dec	Cardiff parkrun	19:41	76.11	5km
20 Nov	Sospan MT 10	1:10:16	71.30	10mi
22 Oct	Burnham and Highbridge parkrun	20:04	74.65	5km
2 Oct	Cardiff Half Marathon	1:31:56	72.12	13.1mi
17 Sep	Cardiff parkrun	20:47	72.08	5km
10 Sep	Lymington Woodside parkrun	21:46	68.82	5km
3 Sep	Cardiff parkrun	20:27	73.25	5km
27 Aug	Lloyd parkrun	22:20	67.08	5km
20 Aug	Cardiff parkrun	20:40	72.48	5km
13 Aug	Cardiff parkrun	21:17	70.38	5km
14 Jun	Rose Inn Series Race 2 PB	24:02	80.25	4mi
10 Jun	Cardiff Summer Series 3 Miles PB	17:40	81.88	3mi
5 Jun	WCR - Buith Wells to Drovers PB	1:14:14	70.19	10.4mi
1 Jun	Merthyr Mawr Lane 5K SB	18:29	81.05	5km
27 May	Cardiff Summer Series 2 Miles PB	11:39	78.48	2mi
18 May	SSAFA 5K Series Race 1	18:55	79.19	5km
15 May	Sirhowy Challenge PB	1:13:05	65.71	9.6mi
8 May	Hereford Half Marathon	1:26:05	77.02	13.1mi
6 May	croups r.bannister mile challenge PB	5:41	75.85	1mi
1 May	Les Croupiers Castles 10 SB	1:04:00	78.28	10mi
29 Apr	Cardiff Summer Series 1 Mile	5:57	72.45	1mi
26 Apr	Pentyrch Hill Race	54:25	63.76	7mi
16 Apr	Burnham and Highbridge parkrun	20:15	73.98	5km
14 Apr	Weston Prom Run 8/9 SB	31:07	78.64	5mi
2 Apr	Cardiff parkrun	19:04	77.96	5km
26 Mar	Cardiff parkrun	19:08	77.69	5km
20 Mar	Forest of Dean Spring Half Marathon SB	1:25:28	76.89	13.1mi
21 Feb	NEATH 10 MILE ELITE ROAD RACE	1:06:18	74.91	10mi
13 Feb	Cardiff parkrun	19:52	74.83	5km
7 Feb	Les Croupiers Handicap 10	1:06:12	75.03	10mi
30 Jan	Cardiff parkrun	19:21	76.82	5km
2 Jan	Cardiff parkrun	20:50	71.35	5km
2015		Result	WAVA	Distance
26 Dec	Cardiff parkrun	20:45	71.64	5km
12 Dec	cardiff parkrun	19:17	77.09	5km
21 Nov	Hereford parkrun	21:30	69.14	5km
10 Oct	Cardiff parkrun	20:12	73.59	5km
4 Oct	Cardiff Half Marathon	1:32:30	71.05	13.1mi
5 Sep	Cardiff parkrun	20:55	71.07	5km
18 Jul	Cardiff parkrun	21:24	69.46	5km
7 Jun	Welsh Castles Relay- Stage 15- Red Kite Centre to Brecon PB	1:20:14	77.89	12.48mi
27 May	Merthyr Mawr Lane 5K	18:46	79.21	5km
20 May	SSAFA 5K Series Race 1 SB	18:38	79.78	5km
10 May	Hereford HM SB	1:26:32	75.94	13.1mi
8 May	croups r.bannister mile challenge SB	5:55	72.27	1mi
3 May	les croupiers 10 mile castles trial SB	1:05:37	75.69	10mi
28 Apr	Pentyrch Hill Race	54:53	62.68	7mi
23 Apr	Weston Prom Run 8/9 SB	31:22	77.38	5mi
19 Apr	kymin dash PB	47:43	73.12	7.1mi
28 Mar	Cardiff parkrun	20:03	73.58	5km
8 Mar	Llanelli waterside half marathon	1:28:35	73.55	13.1mi
14 Feb	Cardiff parkrun	19:24	76.04	5km
1 Feb	Les Croupiers Handicap 10	1:07:27	73.01	10mi
31 Jan	Cardiff parkrun	23:05	63.91	5km
1 Jan	Cardiff parkrun	19:55	74.07	5km
2014		Result	WAVA	Distance
28 Dec	Old Father Time 5 Mile	32:51	73.28	5mi
20 Dec	Cardiff parkrun	20:20	72.55	5km
8 Nov	Cardiff parkrun	22:20	66.05	5km
19 Apr	Cardiff Parkrun SB	18:56	77.92	5km
13 Apr	Magnificent Eastnor Castle 7 SB	50:28	67.02	7mi
16 Mar	Atlantic College 10K SB	39:58	74.54	10km
9 Mar	Castle Combe Half Marathon SB	1:27:04	74.19	13.1mi
27 Feb	Weston Prom Run 6/9 SB	32:23	73.74	5mi
22 Feb	Llyn Llech Owain Parkrun	20:13	72.42	5km
2 Feb	Les Croupiers Handicap 10 SB	1:07:22	72.47	10mi
26 Jan	Lliswerry 8 PB	52:55	73.05	8mi
18 Jan	Cardiff Parkrun	19:52	73.69	5km
11 Jan	Cardiff Parkrun	19:56	73.45	5km
1 Jan	Cardiff Parkrun	20:49	70.33	5km
2013		Result	WAVA	Distance
29 Dec	Old Father Time 5 Mile SB	32:55	72.54	5mi
25 Dec	Cardiff Parkrun SB	20:43	70.67	5km
7 Dec	Cardiff Parkrun	20:44	70.61	5km
2 Nov	Cardiff Parkrun	22:38	64.69	5km
26 Oct	Cardiff Parkrun	22:40	64.59	5km
6 Oct	Burnham on Sea Half Marathon SB	1:36:19	67.06	13.1mi
5 Oct	Cardiff parkrun	23:28	62.39	5km
14 Sep	Cardiff parkrun	21:25	68.36	5km
19 Jan	Cardiff Parkrun	21:12	68.54	5km
5 Jan	Cardiff parkrun	22:03	65.90	5km
2012		Result	WAVA	Distance
24 Nov	Cardiff Parkrun	20:42	70.20	5km
3 Nov	Cardiff Parkrun	21:48	66.66	5km
7 Oct	Burnham on Sea Half Marathon	1:27:11	73.45	13.1mi
30 Sep	Pontypridd Roadents Bedlinog 10 Mile SB	1:06:08	73.20	10mi
23 Sep	Weston-super-Mare Half Marathon SB	1:26:17	74.22	13.1mi
7 Sep	les croupiers 1m time trial SB	5:59	69.76	1mi
26 Aug	Torbay Royal Regatta 10k	41:31	71.16	10km
14 Aug	Rose Inn Series Race 4 SB	25:30	73.37	4mi
12 Aug	Merlin Half Marathon	1:30:26	70.81	13.1mi
5 Aug	Brecon 10	1:09:05	70.07	10mi
4 Aug	Cardiff Parkrun SB	19:48	73.39	5km
29 Jul	Magor Marsh 10k SB	40:50	72.35	10km
25 Jul	SSAFA 5K Series Race 3	20:12	71.94	5km
21 Jul	Cardiff Parkrun	20:33	70.71	5km
20 Jul	Cardiff Summer Series 4 Miles	26:13	71.36	4mi
29 Jun	Cardiff Summer Series 3 Miles SB	20:02	70.04	3mi
20 Jun	SSAFA 5K Series Race 2	21:17	68.27	5km
28 Apr	Cardiff Parkrun	23:31	61.79	5km
21 Apr	Cardiff Parkrun	23:44	61.23	5km
14 Apr	Cardiff Parkrun	25:23	57.25	5km
11 Feb	Cardiff 5K Parkrun	21:32	66.98	5km
4 Feb	Cardiff 5K Parkrun	21:32	66.98	5km
2011		Result	WAVA	Distance
23 Oct	minstead stinger PB	1:01:21	71.88	9.2mi
16 Oct	Cardiff Half Marathon SB	1:28:06	72.07	13.1mi
2 Oct	Burnham on Sea Half Marathon	1:33:09	68.16	13.1mi
11 Sep	Cardiff 10k SB	39:53	73.47	10km
3 Sep	Tydfilians Roman Run PB	2:08:38	61.80	16mi
20 Aug	Cardiff 5K Parkrun SB	19:56	72.35	5km
11 Aug	Les Croupiers 5K Time Trial	20:04	71.87	5km
7 Aug	Brecon 10 SB	1:08:54	69.67	10mi
31 Jul	Magor Marsh 10k	42:55	68.28	10km
9 Jul	Cardiff 5K Parkrun	21:35	66.82	5km
16 Apr	Cardiff 5K Parkrun	23:16	61.99	5km
9 Apr	Cardiff 5K Parkrun	24:23	58.71	5km
26 Feb	Cardiff 5K Parkrun	25:34	56.00	5km
23 Jan	Gloucester Marathon SB	3:06:43	71.01	26.2mi
2 Jan	Old Father Time 5 Mile SB	31:13	74.68	5mi
1 Jan	Cardiff 5K Parkrun	21:43	65.92	5km
2010		Result	WAVA	Distance
18 Dec	Cardiff 5K Parkrun	21:51	65.52	5km
30 Oct	Cardiff 5K Parkrun	18:53	75.81	5km
24 Oct	Exmoor Stagger SB	2:23:34	54.91	16mi
23 Oct	Cardiff parkrun # 139	21:04	67.96	5km
17 Oct	Cardiff Half Marathon PB	1:22:21	75.75	12.98mi
3 Oct	Burnham on Sea Half Marathon	1:26:40	72.65	13.1mi
26 Sep	Swansea Bay 10k SB	38:55	74.69	10km
18 Sep	Cardiff 5K Parkrun SB	18:48	76.15	5km
12 Sep	Chippenham Half Marathon SB	1:26:31	72.77	13.1mi
25 Aug	Summer Sizzler 5K	19:02	75.22	5km
21 Aug	Cardiff 5K Parkrun	19:24	73.79	5km
19 Aug	The Race of Truth - Les Croupiers 5K Time Trial	19:26	73.67	5km
15 Aug	Merthyr Police 10K	39:59	72.69	10km
10 Aug	Rose Inn Series Race 4 SB	24:43	74.57	4mi
1 Aug	Magor Marsh 10k	40:12	72.30	10km
21 Jul	SSAFA 5K Series Race 3	19:17	74.24	5km
14 Jul	Cwmcarn Scenic 7 PB	48:46	67.64	7mi
9 Jul	Self Transcendence 4 Miles	26:06	70.62	4mi
1 Jul	Tintern Trot	47:40	62.20	10.2km
23 Jun	SSAFA 5K Series Race 2	19:56	71.82	5km
8 Jun	Rose Inn Series Race 2	25:56	71.07	4mi
5 Jun	Cardiff 5K Parkrun	20:44	69.05	5km
4 Jun	Self Transcendence 3 Miles SB	19:20	71.50	3mi
16 May	Hereford Half Marathon	1:33:43	67.18	13.1mi
15 May	Cardiff 5K Parkrun	20:38	69.38	5km
9 May	Sorbrook Challenge 10K	44:37	65.14	10km
27 Apr	pentyrch hill race	1:00:01	54.96	7mi
18 Apr	Porthkerry Plod SB	37:29	62.19	5mi
10 Apr	Cardiff 5K Parkrun	21:10	67.14	5km
3 Apr	Cardiff 5K Parkrun	21:44	65.39	5km
20 Feb	Cardiff 5K Parkrun	24:16	58.56	5km
2009		Result	WAVA	Distance
6 Sep	Cardiff 10K SB	42:35	67.70	10km
29 Aug	Cardiff 5K Parkrun	20:03	70.88	5km
22 Aug	Cardiff parkrun SB	19:44	72.02	5km
2008		Result	WAVA	Distance
19 Oct	Cardiff Half Marathon SB	1:30:46	68.22	13.1mi
7 Sep	HSBC Cardiff 10km SB	41:03	69.67	10km
27 Jul	BUPA Great Wales Run	43:02	66.46	10km
2007		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon SB	1:35:08	64.56	13.1mi
9 Sep	Cardiff 10K SB	44:51	63.26	10km
29 Jul	Great Wales Run	47:21	59.92	10km
1991		Result	WAVA	Distance
30 Jun	TOMPKINS PARK 10K SB	38:49	68.83	10km
9 Jun	MT CLARMONT-AUSTRALIA	39:36	67.47	10km
12 May	CARINE - PERTH - AUSTRALIA PB	31:39	60.10	4.46mi
14 Apr	PERTH-- AUSTRALIA	52:55	50.49	10km
1989		Result	WAVA	Distance
8 Apr	BRUGGEN 10----GERMANY SB	58:27	75.28	10mi
2 Apr	HARSEWINKLE---GERMANY PB	39:17	74.81	11km
25 Mar	PADERBORNE-GERMANY SB	36:53	72.44	10km
8 Mar	Detmold xc	32:20	65.95	5mi
1 Mar	Lemgo	41:03	62.84	6mi
22 Feb	Herford xc	40:00	64.49	6mi
15 Feb	Minden xc	38:00	67.89	6mi
25 Jan	Detmold xc	38:13	67.50	6mi
1988		Result	WAVA	Distance
31 Dec	GUTERSLOH---GERMANY PB	35:04	76.19	10km
14 Dec	Detmold xc	39:14	65.75	6mi
6 Dec	GUTERSLOH 3M SB	17:47	70.50	3mi
3 Dec	Rafg championship Bruggen	39:52	67.08	6.22mi
30 Nov	Orlinghousen	28:52	66.48	4.5mi
9 Nov	Detmold xc	34:44	61.39	5mi
19 Oct	Stukenbrock xc	39:27	65.39	6mi
12 Oct	Berlebeck	29:21	65.39	4.5mi
5 Oct	Gutersloh xc	28:49	66.60	4.5mi
28 Sep	Orlinghousen	30:48	69.23	5mi
21 Sep	Hamein	34:03	62.62	5mi
4 Sep	MARIANFELD--GERMANY PB	38:33	72.08	10.4km
3 Jul	MINDEN-GERMANY SB	1:19:27	73.48	13.1mi
24 Jun	DETMOLD	36:09	73.91	10km
19 Jun	VLOTHO --- GERMANY	1:22:06	71.11	13.1mi
15 Jun	SASSENBURG-- GERMANY	36:24	73.40	10km
5 Jun	AUGUSTORF-- GERMANY PB	1:32:05	70.67	23.5km
1 May	SENNELAGER HALF -- GERMANY	1:22:20	70.91	13.1mi
9 Apr	BRUGGEN 10----GERMANY PB	56:24	78.01	10mi
27 Mar	HARSEWINKLE---GERMANY SB	41:30	70.82	11km
9 Mar	Detmold xc	41:17	62.49	6mi
2 Mar	Detmold xc	43:20	59.53	6mi
24 Feb	Stukenbrock xc	32:42	65.21	5mi
17 Feb	Herford xc	41:07	62.74	6mi
1987		Result	WAVA	Distance
31 Dec	GUTERSLOH---GERMANY SB	35:43	74.80	10km
16 Dec	Minden xc	32:55	64.78	5mi
9 Dec	Bruggen RAFG XC	37:27	68.89	6mi
21 Nov	bismarck relays gutersloh germany PB	17:21	74.83	5km
18 Nov	Minden xc	36:08	71.40	6mi
11 Nov	Herford xc	28:51	66.52	4.5mi
30 Oct	Stukenbrock xc	37:40	68.49	6mi
4 Oct	BERLIN MARATHON---GERMANY PB	2:52:53	71.12	26.2mi
30 Sep	Rinteln xc	30:23	70.18	5mi
26 Apr	HERMANSLAUF PB	2:14:11	65.80	31.1km
11 Apr	BRUGGEN 10----GERMANY SB	57:52	76.04	10mi
10 Mar	Detmold xc	32:59	64.65	5mi
4 Mar	Bielefeld xc	40:47	63.26	6mi
25 Feb	Bielefeld xc	47:34	63.88	7mi
18 Feb	Detmold xc	39:56	69.99	6.5mi
15 Feb	BERTLICH--GERMANY PB	1:37:23	71.09	25km
11 Feb	Detmold xc	37:22	69.04	6mi
4 Feb	Paderborn xc	37:00	69.72	6mi
28 Jan	Stukenbrock xc	30:00	63.97	4.5mi
21 Jan	Gutersloh xc	30:00	71.08	5mi
1986		Result	WAVA	Distance
3 Dec	Detmold xc	38:06	67.71	6mi
26 Nov	Herford xc	40:59	68.19	6.5mi
22 Nov	Rafg championship Bruggen	40:00	64.49	6mi
12 Nov	Stukenbrock	38:24	67.18	6mi
29 Oct	Laarbruch xc	40:23	63.88	6mi
15 Oct	Gutersloh xc	40:34	63.59	6mi
8 Oct	Rinteln	40:53	63.10	6mi
1 Oct	Herford xc	32:15	66.12	5mi
12 Apr	BRUGGEN 10----GERMANY SB	1:00:29	72.75	10mi
6 Apr	HARSEWINKLE---GERMANY SB	41:01	71.65	11km
19 Mar	Detmold xc	32:48	65.01	5mi
26 Feb	Munster open xc	39:39	65.06	6mi
18 Feb	Detmold xc	39:56	64.60	6mi
12 Feb	Bielefeld xc	31:00	68.79	5mi
29 Jan	Detmold xc	43:30	59.31	6mi
22 Jan	Bielefeld xc	35:58	71.73	6mi
15 Jan	Detmold xc	43:00	59.99	6mi
8 Jan	Herford xc	33:18	67.24	5.25mi
1985		Result	WAVA	Distance
31 Dec	GUTERSLOH---GERMANY SB	40:13	66.43	10km
14 Dec	Bruggen xc	40:36	63.54	6mi
20 Nov	Hamein	34:10	62.41	5mi
13 Nov	Minden xc	42:12	72.00	7mi
27 Oct	STROUD PB	1:18:24	74.47	13.1mi
6 Oct	HERITAGE COAST	1:24:51	68.81	13.1mi
2 Oct	RAF WYTON 5 MILE ROAD RELAY PB	28:33	74.69	5mi
8 Sep	Cardiff Half Marathon	1:21:09	71.94	13.1mi
14 Jul	Cynnon Valley Half Marathon 1985	1:22:34	70.71	13.1mi
14 Jul	RHONNDA SB	1:02:06	70.85	10mi
30 Jun	bridgend fun run	30:58	68.86	5mi
16 Jun	ABERTILLERY	1:28:34	65.92	13.1mi
9 Jun	BRYNMAWR	1:23:11	70.19	13.1mi
19 May	BRIDGEND	1:39:44	58.54	13.1mi
12 May	COWBRIDGE	1:33:34	62.40	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	180	151	171	77	8	0	0	0	0	0	0	0	588
2021	218	203	217	204	153	228	200	192	160	200	169	201	2344
2020	58	36	125	177	222	200	211	204	201	202	214	152	2001
2020	8	0	0	0	13	27	37	36	40	16	0	0	177
2019	200	200	252	234	147	252	220	126	4	94	143	197	2069
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	189	1964
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	176	210	209	183	172	191	156	228	178	207	211	233	2353
1986	170	178	150	35	25	12	37	168	61	186	198	138	1358
1985	0	0	0	0	26	31	23	0	138	109	31	65	424

Wed 13th Jul Jul 13	Thu 14th Jul Jul 14	Fri 15th Jul Jul 15	Sat 16th Jul Jul 16	Sun 17th Jul Jul 17	Mon 18th Jul Jul 18	Tue 19th Jul Jul 19
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Wed 20th Jul Jul 20	Thu 21st Jul Jul 21	Fri 22nd Jul Jul 22	Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26
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Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2
-	-	-	-	-	-	-
Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9
-	-	-	-	-	-	-

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