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tuck up M55
-
Races
226 -
Miles
25841 -
Miles
1 -
Miles
8 -
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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- 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 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 | 101 | 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 | 22:19 68.86 | |||||||
| 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 |
2020 |
Distance | Date | Result | WAVA |
| Burnham and Highbridge parkrun | 5km | 22 Feb | 25:00 | 61.47% |
| Hereford parkrun | 5km | 11 Jan | 22:19 | 68.86% |
| Barry Island parkrun | 5km | 1 Jan | 22:28 | 68.40% |
2019 |
Distance | Date | Result | WAVA |
| Cardiff parkrun | 5km | 25 Dec | 21:14 | 72.37% |
| Tremorfa parkrun | 5km | 30 Nov | 21:42 | 70.81% |
| 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% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2020 | 58 | 36 | 125 | 30 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 249 |
| 2020 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
| 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 | 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 |
|
Thu 12th Mar
Mar 12
|
Fri 13th Mar
Mar 13
|
Sat 14th Mar
Mar 14
|
Sun 15th Mar
Mar 15
|
Mon 16th Mar
Mar 16
|
Tue 17th Mar
Mar 17
|
Wed 18th Mar
Mar 18
|
|
6.2mi,
55:05 Running - Easy
Split Summary
=== 1) 1m - 8:29(8:29/m) 112/131bpm 77cal 7.08/7.66mph 2) 1m - 8:50(8:50/m) 124/129bpm 95cal 6.79/7.26mph 3) 1m - 8:38(8:38/m) 129/136bpm 96cal 6.95/7.35mph 4) 1m - 8:49(8:49/m) 132/137bpm 100cal 6.81/7.31mph 5) 1m - 8:44(8:44/m) 133/137bpm 98cal 6.87/7.18mph 6) 1m - 9:36(9:36/m) 135/142bpm 107cal 6.25/7.14mph 7) 0.21m - 2:00(9:34/m) 142/143bpm 24cal 6.27/6.47mph |
1.4mi,
12:24 Running - Hill Work
Split Summary
=== 1) 1m - 8:31(8:31/m) 177/189bpm 132cal 7.05/8.12mph 2) 0.44m - 3:54(8:50/m) 145/186bpm 49cal 6.8/7.95mph |
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|
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|
8.2mi,
1:09:28 Running - Easy
Split Summary
=== 1) 1m - 8:50(8:50/m) 121/139bpm 91cal 6.79/6.99mph 2) 1m - 8:27(8:27/m) 132/137bpm 98cal 7.1/7.33mph 3) 1m - 8:37(8:37/m) 136/143bpm 102cal 6.96/7.45mph 4) 1m - 8:02(8:02/m) 142/147bpm 99cal 7.47/7.91mph 5) 1m - 8:17(8:17/m) 148/151bpm 106cal 7.24/7.6mph 6) 1m - 8:14(8:14/m) 144/151bpm 101cal 7.29/7.93mph 7) 1m - 8:18(8:18/m) 149/153bpm 108cal 7.23/7.47mph 8) 1m - 8:28(8:28/m) 150/153bpm 110cal 7.08/7.33mph 9) 0.24m - 2:13(9:06/m) 146/148bpm 28cal 6.59/7.2mph |
8.1mi,
1:06:53 Running - Easy
Split Summary
=== 1) 1m - 8:33(8:33/m) 121/133bpm 88cal 7.01/7.47mph 2) 1m - 8:04(8:04/m) 133/137bpm 94cal 7.44/7.66mph 3) 1m - 8:05(8:05/m) 136/139bpm 95cal 7.42/7.53mph 4) 1m - 8:12(8:12/m) 140/144bpm 99cal 7.32/7.51mph 5) 1m - 8:12(8:12/m) 142/146bpm 100cal 7.31/7.56mph 6) 1m - 8:09(8:09/m) 144/149bpm 101cal 7.36/7.6mph 7) 1m - 8:10(8:10/m) 145/147bpm 101cal 7.35/7.76mph 8) 1m - 8:21(8:21/m) 143/148bpm 102cal 7.19/7.35mph 9) 0.12m - 1:06(9:00/m) 131/146bpm 9cal 6.67/7.35mph |
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|
Thu 19th Mar
Mar 19
|
Fri 20th Mar
Mar 20
|
Sat 21st Mar
Mar 21
|
Sun 22nd Mar
Mar 22
|
Mon 23rd Mar
Mar 23
|
Tue 24th Mar
Mar 24
|
Wed 25th Mar
Mar 25
|
|
6.4mi,
56:19 Running - Easy
Split Summary
=== 1) 1m - 9:22(9:22/m) 110/131bpm 82cal 6.41/6.78mph 2) 1m - 8:33(8:33/m) 116/130bpm 80cal 7.01/7.51mph 3) 1m - 8:40(8:40/m) 122/132bpm 87cal 6.92/7.26mph 4) 1m - 8:37(8:37/m) 128/138bpm 92cal 6.96/7.37mph 5) 1m - 8:37(8:37/m) 127/139bpm 89cal 6.96/7.56mph 6) 1m - 8:48(8:48/m) 129/138bpm 90cal 6.82/7.83mph 7) 0.44m - 3:42(8:28/m) 140/147bpm 45cal 7.09/7.99mph |
6.3mi,
50:57 Running - Easy
Split Summary
=== 1) 1m - 8:15(8:15/m) 120/130bpm 87cal 7.27/7.51mph 2) 1m - 8:28(8:28/m) 126/131bpm 94cal 7.09/7.26mph 3) 1m - 8:22(8:22/m) 132/138bpm 97cal 7.17/7.37mph 4) 1m - 7:55(7:55/m) 141/145bpm 99cal 7.57/7.87mph 5) 1m - 7:47(7:47/m) 146/149bpm 100cal 7.7/7.91mph 6) 1m - 7:46(7:46/m) 148/151bpm 101cal 7.73/7.85mph 7) 0.29m - 2:24(8:16/m) 148/149bpm 31cal 7.25/7.76mph |
3.2mi,
28:04 Running - Easy
Split Summary
=== 1) 1m - 8:55(8:55/m) 117/128bpm 91cal 6.73/7.83mph 2) 1m - 9:01(9:01/m) 124/134bpm 97cal 6.66/7.35mph 3) 1m - 8:40(8:40/m) 133/141bpm 102cal 6.93/7.7mph 4) 0.16m - 1:29(9:07/m) 141/145bpm 18cal 6.59/7.53mph |
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6.3mi,
53:45 Running - Easy
Split Summary
=== 1) 1m - 8:54(8:54/m) 144/171bpm 117cal 6.74/7.47mph 2) 1m - 8:25(8:25/m) 138/148bpm 104cal 7.14/7.97mph 3) 1m - 8:19(8:19/m) 145/151bpm 108cal 7.21/7.83mph 4) 1m - 8:32(8:32/m) 148/154bpm 113cal 7.03/8.12mph 5) 1m - 8:33(8:33/m) 153/158bpm 118cal 7.02/8.08mph 6) 1m - 8:38(8:38/m) 155/160bpm 122cal 6.95/8.04mph 7) 0.25m - 2:25(9:29/m) 158/161bpm 35cal 6.33/7.18mph |
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6.3mi,
55:49 Running - Easy
Split Summary
=== 1) 1m - 9:04(9:04/m) 119/133bpm 92cal 6.62/7.35mph 2) 1m - 9:09(9:09/m) 123/134bpm 94cal 6.55/7.12mph 3) 1m - 8:54(8:54/m) 134/143bpm 103cal 6.75/7.49mph 4) 1m - 8:43(8:43/m) 139/147bpm 105cal 6.89/7.51mph 5) 1m - 8:48(8:48/m) 141/147bpm 106cal 6.82/7.6mph 6) 1m - 8:38(8:38/m) 144/149bpm 107cal 6.95/7.72mph 7) 0.29m - 2:34(8:43/m) 150/154bpm 33cal 6.89/7.18mph |
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Thu 26th Mar
Mar 26
|
Fri 27th Mar
Mar 27
|
Sat 28th Mar
Mar 28
|
Sun 29th Mar
Mar 29
|
Mon 30th Mar
Mar 30
|
Tue 31st Mar
Mar 31
|
Wed 1st Apr
Apr 1
|
|
3.1mi,
27:56 Running - Easy
Split Summary
=== 1) 1m - 9:09(9:09/m) 115/129bpm 87cal 6.55/6.93mph 2) 1m - 9:06(9:06/m) 127/142bpm 98cal 6.59/7.26mph 3) 1m - 8:47(8:47/m) 136/145bpm 101cal 6.83/7.56mph 4) 0.11m - 54(8:02/m) 146/149bpm 11cal 7.47/7.58mph |
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6.2mi,
52:26 Running - Easy
Split Summary
=== 1) 1m - 8:37(8:37/m) 109/114bpm 73cal 6.97/7.51mph 2) 1m - 8:04(8:04/m) 117/119bpm 77cal 7.43/7.91mph 3) 1m - 8:19(8:19/m) 122/125bpm 84cal 7.22/7.43mph 4) 1m - 8:17(8:17/m) 128/129bpm 89cal 7.24/7.41mph 5) 1m - 8:45(8:45/m) 129/129bpm 94cal 6.86/7.56mph 6) 1m - 8:35(8:35/m) 129/129bpm 90cal 6.99/7.97mph 7) 0.23m - 1:50(8:09/m) 129/129bpm 19cal 7.36/7.41mph |
6.3mi,
51:10 Running - Steady-State
Split Summary
=== 1) 1m - 8:17(8:17/m) 122/141bpm 89cal 7.25/7.83mph 2) 1m - 7:49(7:49/m) 128/138bpm 89cal 7.68/8.12mph 3) 1m - 8:12(8:12/m) 135/141bpm 99cal 7.31/7.83mph 4) 1m - 8:24(8:24/m) 138/145bpm 102cal 7.14/7.74mph 5) 1m - 8:04(8:04/m) 137/143bpm 95cal 7.44/7.95mph 6) 1m - 8:22(8:22/m) 138/144bpm 100cal 7.18/8.1mph 7) 0.26m - 2:03(7:59/m) 138/143bpm 24cal 7.52/7.66mph |
6.3mi,
51:12 Running - Easy
Split Summary
=== 1) 1m - 8:40(8:40/m) 113/128bpm 83cal 6.92/7.31mph 2) 1m - 8:27(8:27/m) 126/137bpm 94cal 7.1/7.83mph 3) 1m - 7:51(7:51/m) 134/142bpm 94cal 7.65/8.16mph 4) 1m - 7:55(7:55/m) 142/146bpm 100cal 7.58/8.1mph 5) 1m - 8:21(8:21/m) 148/153bpm 111cal 7.19/7.7mph 6) 1m - 7:53(7:53/m) 146/152bpm 103cal 7.61/8.06mph 7) 0.26m - 2:06(8:12/m) 150/151bpm 28cal 7.32/7.24mph |
6.4mi,
54:49 Running - Easy
Split Summary
=== 1) 1m - 9:12(9:12/m) 103/125bpm 71cal 6.52/7.01mph 2) 1m - 8:55(8:55/m) 119/134bpm 90cal 6.73/7.45mph 3) 1m - 8:38(8:38/m) 128/137bpm 98cal 6.96/7.41mph 4) 1m - 8:15(8:15/m) 124/133bpm 83cal 7.27/7.66mph 5) 1m - 8:22(8:22/m) 133/138bpm 98cal 7.16/7.53mph 6) 1m - 8:18(8:18/m) 140/144bpm 103cal 7.22/8.04mph 7) 0.37m - 3:09(8:29/m) 144/146bpm 40cal 7.07/8.14mph |
1.3mi,
11:25 Running - Easy
Split Summary
=== 1) 1m - 8:43(8:43/m) 113/125bpm 83cal 6.88/7.53mph 2) 0.3m - 2:42(8:55/m) 125/132bpm 30cal 6.73/7.31mph |
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Thu 2nd Apr
Apr 2
|
Fri 3rd Apr
Apr 3
|
Sat 4th Apr
Apr 4
|
Sun 5th Apr
Apr 5
|
Mon 6th Apr
Apr 6
|
Tue 7th Apr
Apr 7
|
Wed 8th Apr
Apr 8
|
|
-
|
-
|
6.2mi,
51:09 Running - Steady-State
Split Summary
=== 1) 1m - 7:39(7:39/m) 127/140bpm 86cal 7.84/8.54mph 2) 1m - 8:00(8:00/m) 135/142bpm 98cal 7.5/7.99mph 3) 1m - 8:06(8:06/m) 137/142bpm 99cal 7.4/7.81mph 4) 1m - 8:16(8:16/m) 137/143bpm 101cal 7.25/7.66mph 5) 1m - 8:15(8:15/m) 138/143bpm 101cal 7.27/7.7mph 6) 1m - 9:06(9:06/m) 138/146bpm 110cal 6.59/7.45mph 7) 0.19m - 1:47(9:14/m) 143/146bpm 22cal 6.5/6.74mph |
8.2mi,
1:08:57 Running - Easy
Split Summary
=== 1) 1m - 8:39(8:39/m) 112/126bpm 82cal 6.93/7.33mph 2) 1m - 8:33(8:33/m) 125/132bpm 96cal 7.02/7.51mph 3) 1m - 8:21(8:21/m) 130/137bpm 98cal 7.18/7.49mph 4) 1m - 8:03(8:03/m) 136/141bpm 98cal 7.46/7.66mph 5) 1m - 8:07(8:07/m) 138/143bpm 100cal 7.38/7.56mph 6) 1m - 8:10(8:10/m) 139/143bpm 101cal 7.35/7.68mph 7) 1m - 8:11(8:11/m) 138/143bpm 100cal 7.33/7.62mph 8) 1m - 9:10(9:10/m) 139/143bpm 112cal 6.55/7.51mph 9) 0.18m - 1:43(9:24/m) 140/142bpm 21cal 6.39/6.47mph |
6.2mi,
53:14 Running - Easy
Split Summary
=== 1) 1m - 8:39(8:39/m) 115/131bpm 86cal 6.93/7.53mph 2) 1m - 8:31(8:31/m) 129/137bpm 100cal 7.05/7.51mph 3) 1m - 8:27(8:27/m) 134/142bpm 103cal 7.1/7.37mph 4) 1m - 8:28(8:28/m) 139/148bpm 106cal 7.09/7.56mph 5) 1m - 8:30(8:30/m) 140/143bpm 106cal 7.06/7.45mph 6) 1m - 9:06(9:06/m) 141/148bpm 114cal 6.59/7.74mph 7) 0.18m - 1:33(8:50/m) 148/150bpm 20cal 6.8/7.08mph |
8.1mi,
1:07:48 Running - Easy
Split Summary
=== 1) 1m - 8:34(8:34/m) 121/139bpm 90cal 7.01/7.31mph 2) 1m - 8:32(8:32/m) 131/140bpm 100cal 7.04/7.74mph 3) 1m - 8:33(8:33/m) 136/141bpm 104cal 7.02/7.16mph 4) 1m - 8:40(8:40/m) 140/144bpm 108cal 6.92/7.16mph 5) 1m - 8:06(8:06/m) 135/146bpm 94cal 7.41/7.74mph 6) 1m - 7:52(7:52/m) 136/141bpm 92cal 7.63/7.87mph 7) 1m - 7:53(7:53/m) 137/144bpm 93cal 7.62/7.99mph 8) 1m - 8:39(8:39/m) 142/146bpm 107cal 6.94/7.64mph 9) 0.11m - 1:00(9:13/m) 144/145bpm 12cal 6.51/6.41mph |
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