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Races
221 -
Miles
25119 -
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.
Race Standard
Pintail (76)
Groups
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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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 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 |
Date | Result | WAVA |
| Rose Inn Series Race 4 | 13 Aug | 25:43 | 76.93% |
| Summer Sizzler 5K | 7 Aug | 20:00 | 76.83% |
| The Race of Truth - Les Croupiers 5K Time Trial | 1 Aug | 20:14 | 75.95% |
| Burnham and Highbridge parkrun | 27 Jul | 20:06 | 76.45% |
| SSAFA 5K Series Race 3 | 24 Jul | 20:11 | 76.13% |
| Torbay Velopark parkrun | 20 Jul | 20:22 | 75.45% |
| Cardiff Summer Series 4 Miles | 5 Jul | 26:15 | 75.37% |
| SSAFA 5K Series Race 2 | 19 Jun | 20:11 | 76.13% |
| Cardiff parkrun | 15 Jun | 21:36 | 71.14% |
| Cardiff Summer Series 3 Miles | 14 Jun | 20:18 | 73.09% |
| Cardiff Summer Series 2 Miles | 31 May | 12:59 | 72.19% |
| Cardiff parkrun | 4 May | 20:26 | 75.20% |
| Pentyrch Hill Race | 30 Apr | 1:03:25 | 57.24% |
| Les Croupiers Castles 10 | 14 Apr | 1:08:52 | 76.38% |
| Cardiff parkrun | 30 Mar | 20:42 | 73.62% |
| Cardiff Taff Trail Half Marathon | 24 Mar | 1:33:57 | 73.79% |
| Cardiff parkrun | 23 Mar | 25:18 | 60.23% |
| Hereford parkrun | 2 Mar | 21:16 | 71.66% |
| Burnham and Highbridge parkrun | 9 Feb | 22:09 | 68.80% |
| Cardiff parkrun | 26 Jan | 22:18 | 68.34% |
2018 |
Date | Result | WAVA |
| Hereford parkrun | 29 Dec | 23:46 | 64.12% |
| Cardiff parkrun | 17 Nov | 24:41 | 61.74% |
| Cardiff parkrun | 10 Mar | 28:47 | 52.50% |
2017 |
Date | Result | WAVA |
| cardiff parkrun | 25 Mar | 21:57 | 68.29% |
| Hereford parkrun | 14 Jan | 21:57 | 68.29% |
| The Kymin (AS) | 7 Jan | 39:07 | 48.72% |
| Old Father Time 5 | 1 Jan | 31:46 | 78.00% |
2016 |
Date | Result | WAVA |
| Cardiff parkrun | 3 Dec | 19:41 | 76.15% |
| Sospan MT 10 | 20 Nov | 1:10:16 | 72.95% |
| Burnham and Highbridge parkrun | 22 Oct | 20:04 | 74.70% |
| Cardiff Half Marathon | 2 Oct | 1:31:56 | 74.10% |
| Cardiff parkrun | 17 Sep | 20:47 | 72.12% |
| Lymington Woodside parkrun | 10 Sep | 21:46 | 68.86% |
| Cardiff parkrun | 3 Sep | 20:27 | 73.30% |
| Lloyd parkrun | 27 Aug | 22:20 | 67.12% |
| Cardiff parkrun | 20 Aug | 20:40 | 72.53% |
| Cardiff parkrun | 13 Aug | 21:17 | 70.43% |
| Rose Inn Series Race 2 | 14 Jun | 24:02 | 80.30% |
| Cardiff Summer Series 3 Miles | 10 Jun | 17:40 | 81.93% |
| WCR - Buith Wells to Drovers | 5 Jun | 1:14:14 | 71.81% |
| Merthyr Mawr Lane 5K | 1 Jun | 18:29 | 81.10% |
| Cardiff Summer Series 2 Miles | 27 May | 11:39 | 78.48% |
| SSAFA 5K Series Race 1 | 18 May | 18:55 | 79.24% |
| Sirhowy Challenge | 15 May | 1:13:05 | 67.04% |
| Hereford Half Marathon | 8 May | 1:26:05 | 79.13% |
| croups r.bannister mile challenge | 6 May | 5:41 | 75.85% |
| Les Croupiers Castles 10 | 1 May | 1:04:00 | 80.09% |
| Cardiff Summer Series 1 Mile | 29 Apr | 5:57 | 72.45% |
| Pentyrch Hill Race | 26 Apr | 54:25 | 65.04% |
| Burnham and Highbridge parkrun | 16 Apr | 20:15 | 74.02% |
| Weston Prom Run 8/9 | 14 Apr | 31:07 | 79.63% |
| Cardiff parkrun | 2 Apr | 19:04 | 77.98% |
| Cardiff parkrun | 26 Mar | 19:08 | 77.71% |
| Forest of Dean Spring Half Marathon | 20 Mar | 1:25:28 | 79.01% |
| NEATH 10 MILE ELITE ROAD RACE | 21 Feb | 1:06:18 | 76.66% |
| Cardiff parkrun | 13 Feb | 19:52 | 74.84% |
| Les Croupiers Handicap 10 | 7 Feb | 1:06:12 | 76.78% |
| Cardiff parkrun | 30 Jan | 19:21 | 76.84% |
| Cardiff parkrun | 2 Jan | 20:50 | 71.37% |
2015 |
Date | Result | WAVA |
| Cardiff parkrun | 26 Dec | 20:45 | 71.66% |
| cardiff parkrun | 12 Dec | 19:17 | 77.11% |
| Hereford parkrun | 21 Nov | 21:30 | 69.16% |
| Cardiff parkrun | 10 Oct | 20:12 | 73.61% |
| Cardiff Half Marathon | 4 Oct | 1:32:30 | 73.00% |
| Cardiff parkrun | 5 Sep | 20:55 | 71.08% |
| Cardiff parkrun | 18 Jul | 21:24 | 69.48% |
| Welsh Castles Relay- Stage 15- Red Kite Centre to Brecon | 7 Jun | 1:20:14 | 79.96% |
| Merthyr Mawr Lane 5K | 27 May | 18:46 | 79.23% |
| SSAFA 5K Series Race 1 | 20 May | 18:38 | 79.80% |
| Hereford HM | 10 May | 1:26:32 | 78.04% |
| croups r.bannister mile challenge | 8 May | 5:55 | 72.27% |
| les croupiers 10 mile castles trial | 3 May | 1:05:37 | 77.46% |
| Pentyrch Hill Race | 28 Apr | 54:53 | 63.95% |
| Weston Prom Run 8/9 | 23 Apr | 31:22 | 78.36% |
| kymin dash | 19 Apr | 47:43 | 74.61% |
| Cardiff parkrun | 28 Mar | 20:03 | 73.56% |
| Llanelli waterside half marathon | 8 Mar | 1:28:35 | 75.59% |
| Cardiff parkrun | 14 Feb | 19:24 | 76.02% |
| Les Croupiers Handicap 10 | 1 Feb | 1:07:27 | 74.72% |
| Cardiff parkrun | 31 Jan | 23:05 | 63.89% |
| Cardiff parkrun | 1 Jan | 19:55 | 74.05% |
2014 |
Date | Result | WAVA |
| Old Father Time 5 Mile | 28 Dec | 32:51 | 74.21% |
| Cardiff parkrun | 20 Dec | 20:20 | 72.53% |
| Cardiff parkrun | 8 Nov | 22:20 | 66.04% |
| Cardiff Parkrun | 19 Apr | 18:56 | 77.89% |
| Magnificent Eastnor Castle 7 | 13 Apr | 50:28 | 68.43% |
| Atlantic College 10K | 16 Mar | 39:58 | 76.19% |
| Castle Combe Half Marathon | 9 Mar | 1:27:04 | 76.25% |
| Weston Prom Run 6/9 | 27 Feb | 32:23 | 74.68% |
| Llyn Llech Owain Parkrun | 22 Feb | 20:13 | 72.37% |
| Les Croupiers Handicap 10 | 2 Feb | 1:07:22 | 74.19% |
| Lliswerry 8 | 26 Jan | 52:55 | 74.58% |
| Cardiff Parkrun | 18 Jan | 19:52 | 73.65% |
| Cardiff Parkrun | 11 Jan | 19:56 | 73.40% |
| Cardiff Parkrun | 1 Jan | 20:49 | 70.28% |
2013 |
Date | Result | WAVA |
| Old Father Time 5 Mile | 29 Dec | 32:55 | 73.47% |
| Cardiff Parkrun | 25 Dec | 20:43 | 70.62% |
| Cardiff Parkrun | 7 Dec | 20:44 | 70.57% |
| Cardiff Parkrun | 2 Nov | 22:38 | 64.64% |
| Cardiff Parkrun | 26 Oct | 22:40 | 64.55% |
| Burnham on Sea Half Marathon | 6 Oct | 1:36:19 | 68.93% |
| Cardiff parkrun | 5 Oct | 23:28 | 62.35% |
| Cardiff parkrun | 14 Sep | 21:25 | 68.32% |
| Cardiff Parkrun | 19 Jan | 21:12 | 68.46% |
| Cardiff parkrun | 5 Jan | 22:03 | 65.82% |
2012 |
Date | Result | WAVA |
| Cardiff Parkrun | 24 Nov | 20:42 | 70.12% |
| Cardiff Parkrun | 3 Nov | 21:48 | 66.58% |
| Burnham on Sea Half Marathon | 7 Oct | 1:27:11 | 75.51% |
| Pontypridd Roadents Bedlinog 10 Mile | 30 Sep | 1:06:08 | 74.96% |
| Weston-super-Mare Half Marathon | 23 Sep | 1:26:17 | 76.30% |
| les croupiers 1m time trial | 7 Sep | 5:59 | 69.76% |
| Torbay Royal Regatta 10k | 26 Aug | 41:31 | 72.76% |
| Rose Inn Series Race 4 | 14 Aug | 25:30 | 73.28% |
| Merlin Half Marathon | 12 Aug | 1:30:26 | 72.80% |
| Brecon 10 | 5 Aug | 1:09:05 | 71.76% |
| Cardiff Parkrun | 4 Aug | 19:48 | 73.30% |
| Magor Marsh 10k | 29 Jul | 40:50 | 73.98% |
| SSAFA 5K Series Race 3 | 25 Jul | 20:12 | 71.85% |
| Cardiff Parkrun | 21 Jul | 20:33 | 70.63% |
| Cardiff Summer Series 4 Miles | 20 Jul | 26:13 | 71.28% |
| Cardiff Summer Series 3 Miles | 29 Jun | 20:02 | 69.96% |
| SSAFA 5K Series Race 2 | 20 Jun | 21:17 | 68.19% |
| Cardiff Parkrun | 28 Apr | 23:31 | 61.72% |
| Cardiff Parkrun | 21 Apr | 23:44 | 61.15% |
| Cardiff Parkrun | 14 Apr | 25:23 | 57.18% |
| Cardiff 5K Parkrun | 11 Feb | 21:32 | 66.88% |
| Cardiff 5K Parkrun | 4 Feb | 21:32 | 66.88% |
2011 |
Date | Result | WAVA |
| minstead stinger | 23 Oct | 1:01:21 | 73.43% |
| Cardiff Half Marathon | 16 Oct | 1:28:06 | 74.10% |
| Burnham on Sea Half Marathon | 2 Oct | 1:33:09 | 70.08% |
| Cardiff 10k | 11 Sep | 39:53 | 75.15% |
| Tydfilians Roman Run | 3 Sep | 2:08:38 | 63.06% |
| Cardiff 5K Parkrun | 20 Aug | 19:56 | 72.24% |
| Les Croupiers 5K Time Trial | 11 Aug | 20:04 | 71.76% |
| Brecon 10 | 7 Aug | 1:08:54 | 71.36% |
| Magor Marsh 10k | 31 Jul | 42:55 | 69.84% |
| Cardiff 5K Parkrun | 9 Jul | 21:35 | 66.72% |
| Cardiff 5K Parkrun | 16 Apr | 23:16 | 61.89% |
| Cardiff 5K Parkrun | 9 Apr | 24:23 | 58.60% |
| Cardiff 5K Parkrun | 26 Feb | 25:34 | 55.89% |
| Gloucester Marathon | 23 Jan | 3:06:43 | 72.11% |
| Old Father Time 5 Mile | 2 Jan | 31:13 | 75.66% |
| Cardiff 5K Parkrun | 1 Jan | 21:43 | 65.80% |
2010 |
Date | Result | WAVA |
| Cardiff 5K Parkrun | 18 Dec | 21:51 | 65.40% |
| Cardiff 5K Parkrun | 30 Oct | 18:53 | 75.67% |
| Exmoor Stagger | 24 Oct | 2:23:34 | 56.03% |
| Cardiff parkrun # 139 | 23 Oct | 21:04 | 67.83% |
| Cardiff Half Marathon | 17 Oct | 1:22:21 | 77.90% |
| Burnham on Sea Half Marathon | 3 Oct | 1:26:40 | 74.71% |
| Swansea Bay 10k | 26 Sep | 38:55 | 76.42% |
| Cardiff 5K Parkrun | 18 Sep | 18:48 | 76.00% |
| Chippenham Half Marathon | 12 Sep | 1:26:31 | 74.84% |
| Summer Sizzler 5K | 25 Aug | 19:02 | 75.07% |
| Cardiff 5K Parkrun | 21 Aug | 19:24 | 73.65% |
| The Race of Truth - Les Croupiers 5K Time Trial | 19 Aug | 19:26 | 73.53% |
| Merthyr Police 10K | 15 Aug | 39:59 | 74.38% |
| Rose Inn Series Race 4 | 10 Aug | 24:43 | 74.43% |
| Magor Marsh 10k | 1 Aug | 40:12 | 73.98% |
| SSAFA 5K Series Race 3 | 21 Jul | 19:17 | 74.10% |
| Cwmcarn Scenic 7 | 14 Jul | 48:46 | 69.13% |
| Self Transcendence 4 Miles | 9 Jul | 26:06 | 70.48% |
| Tintern Trot | 1 Jul | 47:40 | 63.64% |
| SSAFA 5K Series Race 2 | 23 Jun | 19:56 | 71.68% |
| Rose Inn Series Race 2 | 8 Jun | 25:56 | 70.94% |
| Cardiff 5K Parkrun | 5 Jun | 20:44 | 68.92% |
| Self Transcendence 3 Miles | 4 Jun | 19:20 | 71.37% |
| Hereford Half Marathon | 16 May | 1:33:43 | 69.09% |
| Cardiff 5K Parkrun | 15 May | 20:38 | 69.25% |
| Sorbrook Challenge 10K | 9 May | 44:37 | 66.66% |
| pentyrch hill race | 27 Apr | 1:00:01 | 56.17% |
| Porthkerry Plod | 18 Apr | 37:29 | 63.01% |
| Cardiff 5K Parkrun | 10 Apr | 21:10 | 66.98% |
| Cardiff 5K Parkrun | 3 Apr | 21:44 | 65.23% |
| Cardiff 5K Parkrun | 20 Feb | 24:16 | 58.42% |
2009 |
Date | Result | WAVA |
| Cardiff 10K | 6 Sep | 42:35 | 69.30% |
| Cardiff 5K Parkrun | 29 Aug | 20:03 | 70.71% |
| Cardiff parkrun | 22 Aug | 19:44 | 71.84% |
2008 |
Date | Result | WAVA |
| Cardiff Half Marathon | 19 Oct | 1:30:46 | 70.18% |
| HSBC Cardiff 10km | 7 Sep | 41:03 | 71.34% |
| BUPA Great Wales Run | 27 Jul | 43:02 | 68.05% |
2007 |
Date | Result | WAVA |
| Cardiff Half Marathon | 14 Oct | 1:35:08 | 66.42% |
| Cardiff 10K | 9 Sep | 44:51 | 64.79% |
| Great Wales Run | 29 Jul | 47:21 | 61.37% |
1991 |
Date | Result | WAVA |
| TOMPKINS PARK 10K | 30 Jun | 38:49 | 69.17% |
| MT CLARMONT-AUSTRALIA | 9 Jun | 39:36 | 67.80% |
| CARINE - PERTH - AUSTRALIA | 12 May | 31:39 | 60.10% |
| PERTH-- AUSTRALIA | 14 Apr | 52:55 | 50.74% |
1989 |
Date | Result | WAVA |
| BRUGGEN 10----GERMANY | 8 Apr | 58:27 | 75.95% |
| HARSEWINKLE---GERMANY | 2 Apr | 39:17 | 75.18% |
| PADERBORNE-GERMANY | 25 Mar | 36:53 | 72.80% |
1988 |
Date | Result | WAVA |
| GUTERSLOH---GERMANY | 31 Dec | 35:04 | 76.57% |
| GUTERSLOH 3M | 6 Dec | 17:47 | 70.04% |
| MARIANFELD--GERMANY | 4 Sep | 38:33 | 72.44% |
| MINDEN-GERMANY | 3 Jul | 1:19:27 | 74.53% |
| DETMOLD | 24 Jun | 36:09 | 74.27% |
| VLOTHO --- GERMANY | 19 Jun | 1:22:06 | 72.14% |
| SASSENBURG-- GERMANY | 15 Jun | 36:24 | 73.76% |
| AUGUSTORF-- GERMANY | 5 Jun | 1:32:05 | 71.68% |
| SENNELAGER HALF -- GERMANY | 1 May | 1:22:20 | 71.92% |
| BRUGGEN 10----GERMANY | 9 Apr | 56:24 | 78.69% |
| HARSEWINKLE---GERMANY | 27 Mar | 41:30 | 71.17% |
1987 |
Date | Result | WAVA |
| GUTERSLOH---GERMANY | 31 Dec | 35:43 | 75.17% |
| bismarck relays gutersloh germany | 21 Nov | 17:21 | 74.35% |
| BERLIN MARATHON---GERMANY | 4 Oct | 2:52:53 | 72.25% |
| HERMANSLAUF | 26 Apr | 2:14:11 | 64.33% |
| BRUGGEN 10----GERMANY | 11 Apr | 57:52 | 76.73% |
| BERTLICH--GERMANY | 15 Feb | 1:37:23 | 72.14% |
1986 |
Date | Result | WAVA |
| BRUGGEN 10----GERMANY | 12 Apr | 1:00:29 | 73.67% |
| HARSEWINKLE---GERMANY | 6 Apr | 41:01 | 72.29% |
1985 |
Date | Result | WAVA |
| GUTERSLOH---GERMANY | 31 Dec | 40:13 | 67.02% |
| STROUD | 27 Oct | 1:18:24 | 75.85% |
| HERITAGE COAST | 6 Oct | 1:24:51 | 70.08% |
| RAF WYTON 5 MILE ROAD RELAY | 2 Oct | 28:33 | 74.98% |
| Cardiff Half Marathon | 8 Sep | 1:21:09 | 73.28% |
| CYNON VALLEY | 21 Jul | 1:22:34 | 72.03% |
| RHONNDA | 14 Jul | 1:02:06 | 71.77% |
| bridgend fun run | 30 Jun | 30:58 | 69.13% |
| ABERTILLERY | 16 Jun | 1:28:34 | 67.15% |
| BRYNMAWR | 9 Jun | 1:23:11 | 71.50% |
| BRIDGEND | 19 May | 1:39:44 | 59.63% |
| COWBRIDGE | 12 May | 1:33:34 | 63.56% |
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 | 91 | 0 | 0 | 0 | 0 | 1596 |
| 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 |
|
Sun 21st Jul
Jul 21
|
Mon 22nd Jul
Jul 22
|
Tue 23rd Jul
Jul 23
|
Wed 24th Jul
Jul 24
|
Thu 25th Jul
Jul 25
|
Fri 26th Jul
Jul 26
|
Sat 27th Jul
Jul 27
|
|
8mi,
1:12:16 Running - Recovery Run
Split Summary
=== 1) 1m - 9:05(9:05/m) 111/123bpm 92cal 6.6/7.28mph 2) 1m - 8:55(8:55/m) 105/116bpm 71cal 6.73/7.41mph 3) 1m - 8:56(8:56/m) 105/115bpm 67cal 6.71/7.2mph 4) 1m - 8:33(8:33/m) 108/118bpm 66cal 7.01/7.41mph 5) 1m - 8:53(8:53/m) 109/117bpm 67cal 6.75/7.06mph 6) 1m - 8:55(8:55/m) 108/116bpm 63cal 6.73/7.39mph 7) 1m - 9:01(9:01/m) 110/118bpm 65cal 6.66/7.12mph 8) 1m - 9:56(9:56/m) 111/126bpm 73cal 6.04/7.06mph 9) 0m - 2(7:44/m) 111/111bpm 7.76/6.2mph |
13.1mi,
1:59:17 Running - Medium Long Run
Split Summary
=== 1) 1m - 9:01(9:01/m) 109/131bpm 86cal 6.66/7.56mph 2) 1m - 8:52(8:52/m) 114/123bpm 89cal 6.76/7.37mph 3) 1m - 8:52(8:52/m) 117/123bpm 89cal 6.76/7.18mph 4) 1m - 8:43(8:43/m) 118/124bpm 86cal 6.89/7.16mph 5) 1m - 8:44(8:44/m) 119/125bpm 85cal 6.87/7.1mph 6) 1m - 8:30(8:30/m) 121/127bpm 83cal 7.06/7.56mph 7) 1m - 8:55(8:55/m) 117/123bpm 71cal 6.73/6.93mph 8) 1m - 9:11(9:11/m) 117/122bpm 70cal 6.53/6.89mph 9) 1m - 8:59(8:59/m) 117/122bpm 65cal 6.68/7.37mph 10) 1m - 9:11(9:11/m) 118/125bpm 68cal 6.54/6.85mph 11) 1m - 9:22(9:22/m) 115/123bpm 58cal 6.41/6.97mph 12) 1m - 9:30(9:30/m) 115/119bpm 56cal 6.32/6.85mph 13) 1m - 10:23(10:23/m) 118/127bpm 75cal 5.77/7.18mph 14) 0.11m - 1:05(10:01/m) 119/123bpm 8cal 5.99/6.12mph |
10mi,
1:25:15 Running - Easy
Split Summary
=== 1) 1m - 8:48(8:48/m) 106/118bpm 79cal 6.81/7.28mph 2) 1m - 8:32(8:32/m) 116/124bpm 87cal 7.03/7.64mph 3) 1m - 8:24(8:24/m) 120/131bpm 90cal 7.15/7.62mph 4) 1m - 8:10(8:10/m) 126/132bpm 94cal 7.34/7.72mph 5) 1m - 8:14(8:14/m) 127/134bpm 95cal 7.28/7.56mph 6) 1m - 8:22(8:22/m) 127/133bpm 93cal 7.17/7.64mph 7) 1m - 8:20(8:20/m) 129/134bpm 96cal 7.19/7.47mph 8) 1m - 8:15(8:15/m) 128/134bpm 90cal 7.27/7.56mph 9) 1m - 8:32(8:32/m) 126/133bpm 83cal 7.03/8.14mph 10) 1m - 9:17(9:17/m) 128/137bpm 93cal 6.46/7.62mph 11) 0.04m - 19(8:02/m) 137/138bpm 4cal 7.47/6.89mph |
0.8mi,
7:43 Running - Warm Down
Split Summary
=== 1) 0.83m - 7:43(9:19/m) 121/128bpm 88cal 6.43/7.08mph
3.1mi,
20:11Running - Race
Split Summary
=== 1) 1m - 6:33(6:33/m) 146/161bpm 90cal 9.15/9.71mph 2) 1m - 6:45(6:45/m) 153/155bpm 99cal 8.89/9.35mph 3) 1m - 6:30(6:30/m) 155/157bpm 98cal 9.23/10mph 4) 0.06m - 23(5:55/m) 156/157bpm 5cal 10.14/9.68mph |
4.3mi,
38:37 Running - Recovery Run
Split Summary
=== 1) 1m - 9:14(9:14/m) 98/113bpm 68cal 6.49/7.18mph 2) 1m - 8:46(8:46/m) 115/122bpm 89cal 6.84/7.76mph 3) 1m - 8:49(8:49/m) 120/126bpm 94cal 6.81/7.35mph 4) 1m - 9:22(9:22/m) 123/131bpm 101cal 6.41/7.68mph 5) 0.26m - 2:25(9:28/m) 128/131bpm 28cal 6.34/6.51mph |
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3.1mi,
20:05 Running - Race
Split Summary
=== 1) 1m - 6:21(6:21/m) 140/154bpm 82cal 9.44/10.98mph 2) 1m - 6:34(6:34/m) 150/153bpm 93cal 9.13/9.48mph 3) 1m - 6:25(6:25/m) 153/155bpm 93cal 9.35/9.54mph 4) 0.11m - 45(6:32/m) 156/157bpm 11cal 9.18/9.5mph |
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Sun 28th Jul
Jul 28
|
Mon 29th Jul
Jul 29
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Tue 30th Jul
Jul 30
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Wed 31st Jul
Jul 31
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Thu 1st Aug
Aug 1
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Fri 2nd Aug
Aug 2
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Sat 3rd Aug
Aug 3
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|
6.7mi,
58:36 Running - Recovery Run
Split Summary
=== 1) 1m - 8:40(8:40/m) 125/139bpm 102cal 6.92/7.62mph 2) 1m - 8:39(8:39/m) 112/123bpm 77cal 6.94/7.58mph 3) 1m - 8:31(8:31/m) 111/120bpm 70cal 7.04/7.31mph 4) 1m - 8:27(8:27/m) 112/120bpm 67cal 7.1/7.85mph 5) 1m - 8:42(8:42/m) 114/120bpm 70cal 6.89/7.28mph 6) 1m - 9:15(9:15/m) 112/124bpm 67cal 6.48/7.37mph 7) 0.65m - 6:21(9:43/m) 118/125bpm 55cal 6.18/7.28mph |
10mi,
1:25:53 Running - Recovery Run
Split Summary
=== 1) 1m - 7:58(7:58/m) 123/151bpm 92cal 7.53/8.35mph 2) 1m - 8:06(8:06/m) 127/132bpm 97cal 7.4/8.12mph 3) 1m - 8:22(8:22/m) 128/133bpm 99cal 7.18/7.58mph 4) 1m - 8:15(8:15/m) 130/132bpm 98cal 7.27/7.81mph 5) 1m - 8:28(8:28/m) 130/134bpm 100cal 7.08/7.41mph 6) 1m - 8:29(8:29/m) 133/137bpm 102cal 7.07/7.81mph 7) 1m - 8:19(8:19/m) 134/137bpm 101cal 7.21/7.6mph 8) 1m - 8:52(8:52/m) 127/131bpm 86cal 6.76/7.03mph 9) 1m - 8:54(8:54/m) 128/134bpm 86cal 6.75/7.18mph 10) 1m - 9:54(9:54/m) 128/136bpm 88cal 6.06/7.28mph 11) 0.03m - 15(9:35/m) 130/131bpm 2cal 6.26/6.22mph |
4.2mi,
37:08 Running - Easy
Split Summary
=== 1) 1m - 8:20(8:20/m) 117/143bpm 89cal 7.2/7.76mph 2) 1m - 8:25(8:25/m) 123/150bpm 94cal 7.13/7.56mph 3) 1m - 9:02(9:02/m) 116/123bpm 84cal 6.65/7.33mph 4) 1m - 9:26(9:26/m) 123/136bpm 98cal 6.36/7.37mph 5) 0.22m - 1:55(8:31/m) 138/142bpm 24cal 7.05/7.39mph |
3.1mi,
20:15 Running - Race
Split Summary
=== 1) 1m - 6:24(6:24/m) 137/155bpm 82cal 9.38/10.06mph 2) 1m - 6:37(6:37/m) 153/155bpm 95cal 9.06/9.62mph 3) 1m - 6:36(6:36/m) 156/159bpm 97cal 9.09/9.54mph 4) 0.1m - 38(6:22/m) 158/159bpm 9cal 9.43/9.37mph |
10mi,
1:21:34 Running - Steady-State
Split Summary
=== 1) 1m - 8:13(8:13/m) 170/181bpm 140cal 7.3/7.83mph 2) 1m - 8:01(8:01/m) 145/178bpm 106cal 7.49/8.01mph 3) 1m - 7:58(7:58/m) 128/134bpm 87cal 7.53/7.91mph 4) 1m - 7:55(7:55/m) 131/134bpm 90cal 7.58/8.01mph 5) 1m - 8:00(8:00/m) 131/136bpm 91cal 7.49/7.74mph 6) 1m - 8:10(8:10/m) 131/135bpm 90cal 7.35/7.99mph 7) 1m - 8:03(8:03/m) 133/138bpm 90cal 7.45/7.68mph 8) 1m - 8:03(8:03/m) 132/136bpm 84cal 7.45/7.87mph 9) 1m - 8:07(8:07/m) 132/136bpm 82cal 7.4/7.78mph 10) 1m - 8:54(8:54/m) 134/140bpm 94cal 6.75/7.83mph 11) 0.02m - 11(7:49/m) 139/139bpm 2cal 7.67/7.37mph |
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-
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Sun 4th Aug
Aug 4
|
Mon 5th Aug
Aug 5
|
Tue 6th Aug
Aug 6
|
Wed 7th Aug
Aug 7
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Thu 8th Aug
Aug 8
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Fri 9th Aug
Aug 9
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Sat 10th Aug
Aug 10
|
|
13.9mi,
1:54:05 Running - Long Run
Split Summary
=== 1) 1m - 8:24(8:24/m) 105/121bpm 72cal 7.14/7.6mph 2) 1m - 8:07(8:07/m) 117/122bpm 83cal 7.4/8.18mph 3) 1m - 8:00(8:00/m) 121/127bpm 85cal 7.5/7.76mph 4) 1m - 7:48(7:48/m) 124/129bpm 85cal 7.69/8.85mph 5) 1m - 8:04(8:04/m) 125/131bpm 87cal 7.44/7.78mph 6) 1m - 8:04(8:04/m) 128/134bpm 91cal 7.43/7.78mph 7) 1m - 8:27(8:27/m) 134/139bpm 103cal 7.1/7.58mph 8) 1m - 9:29(9:29/m) 141/146bpm 123cal 6.33/7.56mph 9) 1m - 7:46(7:46/m) 122/139bpm 52cal 7.73/8.31mph 10) 1m - 7:53(7:53/m) 122/127bpm 52cal 7.61/7.89mph 11) 1m - 7:48(7:48/m) 123/129bpm 54cal 7.68/7.81mph 12) 1m - 7:53(7:53/m) 127/133bpm 70cal 7.61/8.41mph 13) 1m - 8:10(8:10/m) 128/136bpm 72cal 7.34/8.2mph 14) 0.86m - 8:11(9:30/m) 128/137bpm 66cal 6.31/7.45mph |
1.4mi,
12:49 Running - Hill Work
Split Summary
=== 1) 1m - 8:40(8:40/m) 129/136bpm 105cal 6.92/8.04mph 2) 0.43m - 4:08(9:32/m) 137/139bpm 54cal 6.3/7.08mph |
10mi,
1:22:42 Running - Easy
Split Summary
=== 1) 1m - 8:30(8:30/m) 110/124bpm 80cal 7.05/7.37mph 2) 1m - 8:12(8:12/m) 125/130bpm 96cal 7.32/7.99mph 3) 1m - 8:13(8:13/m) 126/132bpm 95cal 7.3/7.7mph 4) 1m - 7:54(7:54/m) 129/137bpm 93cal 7.59/7.95mph 5) 1m - 8:04(8:04/m) 130/133bpm 95cal 7.44/7.99mph 6) 1m - 8:08(8:08/m) 131/135bpm 96cal 7.38/8.01mph 7) 1m - 8:04(8:04/m) 132/136bpm 95cal 7.43/7.62mph 8) 1m - 8:06(8:06/m) 130/135bpm 89cal 7.4/7.99mph 9) 1m - 8:07(8:07/m) 131/136bpm 89cal 7.4/8.1mph 10) 1m - 9:01(9:01/m) 133/139bpm 99cal 6.65/7.74mph 11) 0.04m - 21(8:12/m) 136/137bpm 4cal 7.32/6.78mph |
3.1mi,
20:01 Running - Race
Split Summary
=== 1) 1m - 6:24(6:24/m) 110/119bpm 63cal 9.38/9.96mph 2) 1m - 6:25(6:25/m) 121/123bpm 72cal 9.35/9.81mph 3) 1m - 6:30(6:30/m) 126/128bpm 76cal 9.24/9.64mph 4) 0.12m - 43(6:06/m) 128/128bpm 8cal 9.84/10.08mph |
10mi,
1:19:54 Running - Steady-State
Split Summary
=== 1) 1m - 8:03(8:03/m) 110/127bpm 80cal 7.45/8.04mph 2) 1m - 8:01(8:01/m) 125/131bpm 99cal 7.49/7.85mph 3) 1m - 7:56(7:56/m) 129/134bpm 101cal 7.57/8.06mph 4) 1m - 7:46(7:46/m) 133/137bpm 101cal 7.72/8.08mph 5) 1m - 7:56(7:56/m) 133/135bpm 102cal 7.56/8.22mph 6) 1m - 7:55(7:55/m) 134/138bpm 102cal 7.57/8.01mph 7) 1m - 7:50(7:50/m) 137/141bpm 104cal 7.66/8.12mph 8) 1m - 7:49(7:49/m) 138/140bpm 104cal 7.67/8.14mph 9) 1m - 7:57(7:57/m) 138/142bpm 104cal 7.55/8.18mph 10) 1m - 8:39(8:39/m) 139/145bpm 114cal 6.93/8.29mph 11) 0m - 2(5:49/m) 143/143bpm 10.3/7.33mph |
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-
|
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Sun 11th Aug
Aug 11
|
Mon 12th Aug
Aug 12
|
Tue 13th Aug
Aug 13
|
Wed 14th Aug
Aug 14
|
Thu 15th Aug
Aug 15
|
Fri 16th Aug
Aug 16
|
Sat 17th Aug
Aug 17
|
|
14mi,
1:52:47 Running - Long Run
Split Summary
=== 1) 1m - 8:15(8:15/m) 111/123bpm 83cal 7.27/7.7mph 2) 1m - 7:59(7:59/m) 120/127bpm 90cal 7.51/8.52mph 3) 1m - 7:51(7:51/m) 125/132bpm 92cal 7.64/8.14mph 4) 1m - 7:45(7:45/m) 126/132bpm 90cal 7.74/8.6mph 5) 1m - 7:54(7:54/m) 127/132bpm 91cal 7.59/7.85mph 6) 1m - 8:08(8:08/m) 128/134bpm 94cal 7.38/8.06mph 7) 1m - 8:07(8:07/m) 134/140bpm 102cal 7.39/7.78mph 8) 1m - 9:23(9:23/m) 143/148bpm 129cal 6.39/7.47mph 9) 1m - 7:41(7:41/m) 127/145bpm 62cal 7.81/8.1mph 10) 1m - 7:45(7:45/m) 124/133bpm 53cal 7.74/8.39mph 11) 1m - 7:44(7:44/m) 126/131bpm 61cal 7.76/7.83mph 12) 1m - 7:39(7:39/m) 128/136bpm 71cal 7.84/8.33mph 13) 1m - 7:42(7:42/m) 132/136bpm 83cal 7.79/8.08mph 14) 1m - 8:39(8:39/m) 135/142bpm 102cal 6.94/8.08mph 15) 0.03m - 14(7:49/m) 139/140bpm 3cal 7.67/6.97mph |
4.3mi,
36:33 Running - Easy
Split Summary
=== 1) 1m - 8:31(8:31/m) 173/179bpm 147cal 7.04/7.58mph 2) 1m - 8:18(8:18/m) 182/185bpm 146cal 7.23/7.74mph 3) 1m - 8:30(8:30/m) 188/190bpm 150cal 7.06/7.43mph 4) 1m - 8:53(8:53/m) 193/194bpm 157cal 6.76/7.7mph 5) 0.26m - 2:22(9:04/m) 194/194bpm 41cal 6.62/6.89mph |
4mi,
25:43 Running - Race
Split Summary
=== 1) 1m - 6:28(6:28/m) 138/150bpm 84cal 9.28/9.91mph 2) 1m - 6:30(6:30/m) 151/154bpm 95cal 9.22/9.41mph 3) 1m - 6:21(6:21/m) 155/156bpm 96cal 9.44/9.58mph 4) 1m - 6:25(6:25/m) 156/159bpm 99cal 9.34/9.66mph 5) 0.01m - 2(6:26/m) 157/157bpm 9.34/9.52mph |
10mi,
1:22:18 Running - Recovery Run
Split Summary
=== 1) 1m - 8:04(8:04/m) 111/124bpm 80cal 7.44/8.18mph 2) 1m - 8:07(8:07/m) 124/131bpm 98cal 7.4/8.18mph 3) 1m - 8:04(8:04/m) 127/133bpm 98cal 7.44/7.95mph 4) 1m - 8:03(8:03/m) 128/133bpm 97cal 7.45/7.76mph 5) 1m - 8:05(8:05/m) 130/134bpm 98cal 7.42/7.81mph 6) 1m - 8:20(8:20/m) 130/134bpm 100cal 7.19/7.72mph 7) 1m - 8:07(8:07/m) 133/138bpm 100cal 7.39/7.64mph 8) 1m - 8:15(8:15/m) 131/136bpm 96cal 7.28/7.72mph 9) 1m - 8:16(8:16/m) 133/136bpm 99cal 7.26/7.85mph 10) 1m - 8:57(8:57/m) 136/144bpm 111cal 6.7/7.78mph |
10mi,
1:16:05 Running - Tempo
Split Summary
=== 1) 1m - 7:45(7:45/m) 139/147bpm 103cal 7.74/8.25mph 2) 1m - 7:37(7:37/m) 149/152bpm 111cal 7.88/8.58mph 3) 1m - 7:36(7:36/m) 154/157bpm 115cal 7.9/8.37mph 4) 1m - 7:17(7:17/m) 159/161bpm 116cal 8.24/9.18mph 5) 1m - 7:24(7:24/m) 161/161bpm 121cal 8.11/8.5mph 6) 1m - 7:26(7:26/m) 161/161bpm 122cal 8.07/8.68mph 7) 1m - 7:23(7:23/m) 161/161bpm 121cal 8.13/8.41mph 8) 1m - 7:25(7:25/m) 161/161bpm 121cal 8.08/8.52mph 9) 1m - 7:39(7:39/m) 161/161bpm 125cal 7.84/8.5mph 10) 1m - 8:20(8:20/m) 161/161bpm 135cal 7.2/8.6mph 11) 0.03m - 14(7:15/m) 161/161bpm 3cal 8.28/7.66mph |
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