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smash F40

About

Race Times

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Races
118
Miles
6831
Miles
69
Miles
11649
Mile
7:08
5k
24:20
5M
39:28
10k
53:05
10M
1:37:14
Half
2:04:53
20M
3:45:00
Mara
4:50:27

Describe your ideal run, ride or swim.
Forest trails
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What's the biggest challenge that awaits you?
Aging
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Fetchies
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About Me

I like food

Current Status

Still mooching about

Planned Races
18th Apr 21	ABP Newport Wales 10K
3rd Oct 21	Cardiff Half Marathon

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2021 Targets

BIKE
500
RUN
500
SWIM
25
WALK
500

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	14	0	0	0	0	0	0	0	0	0	0	0	14
2020	0.8	0	0	0	0	0	0	2.3	2	1	0.3	0.1	6.4
2020	20	27	40	22	72	18	17	14	7	25	32	17	311
2020	56	38	23	0	0	76	40	21	28	12	6	19	320
2019	0.5	0	0.5	1	0.5	0.5	1	0	1	0	0	0	5
2019	19	20	3	16	19	18	11	14	22	20	0	25	186
2019	25	58	30	74	81	52	112	44	60	36	14	28	615
2018	0	0	0.8	0	0	1	0.5	1.2	0	0	0	0	3.5
2018	16	13	2	25	24	29	20	15	2	6	11	12	174
2018	64	44	18	69	22	23	25	66	23	28	31	12	425
2017	39	27	44	44	3	10	30	14	20	22	8	31	291
2017	157	166	150	130	189	184	169	188	177	144	69	13	1736
2016	3.2	1	0	0	0	0	0	0	0	0	0.4	0	4.6
2016	61	42	66	60	56	41	49	59	61	36	26	96	654
2016	80	99	184	137	149	176	137	123	155	196	101	115	1652
2015	0	0	0	1	0	0	0	0	0	0	0	0	1
2015	91	99	102	54	0	1	26	14	33	57	46	27	550
2015	91	53	74	45	0	129	86	84	266	118	75	60	1080
2014	0	0	0	0	0	0	0	3	4.3	0.5	0	0	7.8
2014	57	55	68	62	53	43	39	50	57	43	36	39	602
2014	70	44	256	350	286	90	75	83	161	110	23	23	1570
2013	0	0	0	0	0	0	0	0	0.5	0	0	0	0.5
2013	37	29	24	38	43	29	28	36	0	10	11	31	316
2013	90	127	76	152	213	117	116	34	0	39	54	0	1018
2012	0.2	0	0	0	0	0	0	0	0	0	0	0	0.2
2012	40	32	26	52	51	47	50	44	67	61	25	31	524
2012	0	53	60	113	135	73	152	90	105	105	53	68	1005
2011	0	0.6	0.6	0.6	1.3	1.6	0	0.6	4	3	12.1	3.1	27.6
2011	41	25	22	28	29	50	21	17	22	39	34	13	341
2011	3	37	143	90	128	91	133	80	82	21	0	0	806
2010	0	1.4	2.5	0.5	0	0	0	0	0.5	0	0	0	4.9
2010	63	68	73	50	48	29	35	100	50	35	24	22	596
2010	0	5	13	60	45	72	92	100	59	56	30	0	532
2009	0	0	0	0	0	0	0	0	0	0.3	0	0	0.3
2009	88	85	85	70	25	30	30	60	19	30	35	17	574
2009	0	0	0	0	20	40	0	0	24	18	22	0	124
2008	0.5	0	0	0	0	0.2	0	0.1	0	0	0	0	0.8
2008	67	59	49	74	50	47	33	48	54	38	55	43	618
2008	8	28	16	8	64	122	66	51	29	8	0	0	400
2007	0	0	0	0	0.6	1.9	1.2	0	0.2	0	0	0	3.9
2007	76	56	56	56	51	52	41	47	58	72	55	27	649
2007	0	0	0	0	0	63	52	79	108	33	17	0	353
2006	0.5	0	0	0	0	2.2	0	0	0	0.6	0	0	3.3
2006	10	0	14	33	44	55	35	55	55	32	66	33	432
2006	15	0	0	0	0	0	0	0	0	0	0	0	15

Sun 20th Dec Dec 20	Mon 21st Dec Dec 21	Tue 22nd Dec Dec 22	Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25	Sat 26th Dec Dec 26
-	-	-	-	1.6mi, 35:58 Cross-Training - Walking Split Summary === 1) 0.62m - 15:34(25:03/m) 111/152bpm 74cal 53/79rpm 2.39/0mph 2) 0.62m - 12:47(20:34/m) 110/110bpm 67cal 53/59rpm 2.92/0mph 3) 0.33m - 7:37(23:13/m) 110/110bpm 37cal 53/57rpm 2.58/0mph Add a comment 1.9mi, 25:48 Running - General Split Summary === 1) 0.62m - 8:13(13:14/m) 143/152bpm 77cal 72/81rpm 4.53/0mph 2) 0.62m - 8:05(13:01/m) 144/152bpm 71cal 70/84rpm 4.61/0mph 3) 0.62m - 9:26(15:11/m) 133/152bpm 69cal 67/82rpm 3.95/0mph 4) 0m - 3(24:35/m) 151/151bpm 79/80rpm 2.44/0mph Add a comment	-	-
Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2
5.1mi, 2:16:59 Cross-Training - Walking Geocaching with Sam. Lovely day, found 4 Add a comment	3.1mi, 38:12 Running - Geocaching Going back to a previously found cache to get the code. Add a comment	2.8mi, 57:47 Cross-Training - Walking Geocaching with Sam. Add a comment	1.6mi, 19:43 Running - General Really crap. Add a comment	2.3mi, 45:51 Running - Run-Walk Run walk geocache c25k frosty sunny thing Add a comment	0mi, 20:00 Cross-Training - Yoga YWA let it go. I am a bit stiff. Add a comment	0mi, 50:00 Cross-Training - Yoga YWA Breath. Add a comment
Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9
0mi, 40:00 Cross-Training - Yoga YWA arrive Add a comment 2mi, 28:06 Running - Run-Walk With Sam part of her c25k. Chilly. Struggled for some reason Add a comment	0mi, 30:00 Cross-Training - Yoga Add a comment	0mi, 25:00 Cross-Training - Yoga YWA Add a comment 2mi, 27:41 Running - Run-Walk Another of Sam's c25k runs. Add a comment	0mi, 24:00 Cross-Training - Yoga YWA Add a comment	0mi, 25:00 Cross-Training - Yoga YWA Add a comment 2mi, 28:10 Running - Run-Walk More c25k. Must go on my own at some point Add a comment	0mi, 27:00 Cross-Training - Yoga YWA Add a comment	0mi, 32:00 Cross-Training - Yoga YWA Add a comment 2mi, 28:57 Running - Run-Walk More c25k Add a comment
Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16
0mi, 24:00 Cross-Training - Yoga YWA Add a comment 3.3mi, 1:48:19 Cross-Training - Walking Geocaching with Sam. Mixed results! Add a comment	0mi, 21:00 Cross-Training - Yoga YWA Add a comment 2mi, 26:27 Running - Run-Walk C25K Add a comment	0mi, 22:00 Cross-Training - Yoga YWA Add a comment	0mi, 19:00 Cross-Training - Yoga YWA Add a comment 2mi, 28:29 Running - Run-Walk C25K Add a comment	0mi, 24:00 Cross-Training - Yoga YWA Add a comment	0mi, 25:00 Cross-Training - Yoga YWA, totally phoned it in today. Add a comment 2mi, 27:13 Running - Run-Walk C25k with Sam. Chilly Add a comment	-

Dist	Races	PB	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	4	7:08 7:08/mi	8:01				7:08		7:33							7:39
2mi	2	15:10 7:35/mi			15:33	15:10
3mi	1	23:52 7:57/mi				23:52
5km	24	24:20 7:50/mi	28:13		24:53	25:04	24:30	27:20	26:13	26:10	26:09	27:33			24:20
4mi	1	34:11 8:33/mi				34:11
5mi	8	39:28 7:54/mi	46:35		42:17	39:28	51:42		45:26
10km	35	53:05 8:33/mi	1:01:15		53:36	53:05	58:01	1:03:59	58:25	1:00:40	58:25	1:09:59	56:00	1:00:41	53:57	57:48	59:51	1:11:19
8mi	3	1:17:31 9:41/mi							1:19:32	1:20:59	1:17:31
10mi	5	1:37:14 9:43/mi				1:44:14	1:43:49	1:37:14	1:39:11
10.6mi	1	1:35:43 9:02/mi								1:35:43
20km	1	2:45:00 13:17/mi														2:45:00
13mi	1	2:22:28 10:59/mi							2:22:28
13.1mi	25	2:04:53 9:32/mi		2:25:30	2:12:28	2:04:57	2:11:43	2:13:11	2:16:40	2:24:24	2:20:59	3:01:32	2:04:53	2:10:07	2:09:57	2:20:57			2:45:35
20mi	1	3:45:00 11:15/mi						3:45:00
26.2mi	2	4:50:27 11:05/mi						5:29:53						4:50:27

2020	Distance	Date	Result	WAVA
Admiral City of Newport Half Marathon	13.1mi	1 Mar	2:45:35	41.01%
2019	Distance	Date	Result	WAVA
The Wales 10k	10km	7 Jul	1:14:00	42.20%
The Wales Sportive (42 miles)	0mi	6 Jul	3:19:00	0.00%
ABP Newport Wales 10K	10km	5 May	1:11:19	43.79%
Pontypool Home run 10k	10km	24 Feb	1:15:00	41.64%
2018	Distance	Date	Result	WAVA
Newport 10k	10km	29 Apr	59:51	51.89%
2017	Distance	Date	Result	WAVA
Big Fetch Mile - Cardiff	1mi	28 Oct	7:39	57.36%
Cardiff Half Marathon	13.1mi	1 Oct	2:20:57	47.57%
Offa's Orror	20km	23 Apr	2:45:00	38.23%
St David's Day Run	10km	5 Mar	57:48	53.46%
2016	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	2 Oct	2:11:17	50.80%
Bristol Half Marathon	13.1mi	25 Sep	2:19:37	47.77%
Swansea Bay 10k	10km	18 Sep	55:22	55.81%
Cardiff 10K	10km	11 Sep	57:49	53.44%
Cardiff Pretty Muddy 5k	5km	10 Sep	45:00	33.38%
SSAFA 5K Series Race 1	5km	18 May	24:20	61.48%
Great Bristol 10k	10km	15 May	53:57	57.02%
Cardiff parkrun	5km	14 May	27:09	55.10%
Corby parkrun	5km	23 Apr	28:28	52.55%
City of Newport Half Marathon	13.1mi	6 Mar	2:09:57	51.08%
2015	Distance	Date	Result	WAVA
Keyworth Turkey Trot	13.1mi	13 Dec	2:10:07	51.01%
Cardiff 10K	10km	6 Sep	1:00:41	50.70%
Great Welsh Marathon	26.2mi	19 Apr	4:50:27	47.13%
2014	Distance	Date	Result	WAVA
Keyworth Turkey Trot	13.1mi	14 Dec	2:12:34	49.86%
Cardiff Half Marathon	13.1mi	5 Oct	2:04:53	52.92%
Bristol Half Marathon	13.1mi	21 Sep	2:06:43	52.16%
Cardiff 10K	10km	7 Sep	56:00	54.72%
Severn Bridge Half Marathon	13.1mi	24 Aug	2:14:14	49.24%
Love Run	10km	15 Feb	59:58	50.94%
2013	Distance	Date	Result	WAVA
Ashton Court RUN10K	10km	26 Oct	1:09:59	43.65%
The Wales Half Marathon	13.1mi	14 Jul	3:01:32	36.28%
BHF London to Brighton Bike Ride	0mi	16 Jun	8:00:00	0.00%
Cardiff Parkrun	5km	27 Apr	27:33	53.82%
2012	Distance	Date	Result	WAVA
Keyworth Turkey Trot	13.1mi	9 Dec	2:22:49	45.97%
Cardiff Half Marathon	13.1mi	14 Oct	2:20:59	46.57%
Cardiff 10k	10km	9 Sep	58:25	52.16%
SSAFA 5K Series Race 3	5km	25 Jul	26:25	56.13%
Race for Life Cardiff 10K	10km	14 Jul	58:39	51.95%
SSAFA 5K Series Race 2	5km	20 Jun	27:47	53.27%
SSAFA 5K Series Race 1	5km	16 May	26:09	56.60%
Cardiff Parkrun	5km	21 Apr	26:59	54.85%
Lliswerry 8	8mi	29 Jan	1:17:31	50.74%
2011	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	16 Oct	2:24:24	45.35%
Cardiff 10k	10km	11 Sep	1:00:40	50.13%
SSAFA 5K Series Race 3	5km	27 Jul	26:10	56.56%
Llanelli Waterside 10k	10km	19 Jun	1:01:11	49.63%
Welsh Castles Relay Stage 13 - Crossgates to Builth Wells	10.6mi	12 Jun	1:35:43	54.79%
The Action Duchenne Love Run (formely Cardiff Valentines Love Run) 10K	10km	12 Feb	1:01:31	49.36%
Lliswerry 8	8mi	30 Jan	1:20:59	48.50%
2010	Distance	Date	Result	WAVA
Keyworth Turkey Trot	13.1mi	12 Dec	2:17:40	47.48%
Cardiff Santa Jog - POSTPONED to 23rd Jan	5km	5 Dec	31:37	46.75%
Torfaen 10k - POSTPONED to 13th March	10km	5 Dec	55:48	54.42%
Cardiff Half Marathon	12.98mi	17 Oct	2:22:28	45.46%
Gwent League XC Senior Ladies - Event 1 Bridgend	6km	10 Oct	35:00	50.68%
Cardiff 10km	10km	12 Sep	59:09	51.34%
Magor Marsh 10k	10km	1 Aug	1:09:10	43.90%
Aberdare 10k	10km	4 Jul	1:00:25	50.22%
Llanelli Waterside 10k	10km	20 Jun	58:25	51.94%
Wales Fetch 1 Mile: Number (1 more than the last one)	1mi	18 Jun	7:33	55.70%
Cardiff 5K Parkrun	5km	12 Jun	27:11	54.33%
Cardiff Bay 5	5mi	3 May	45:26	53.22%
Cardiff 5K Parkrun	5km	10 Apr	26:13	56.34%
Llanelli Waterside Half Marathon	13.1mi	7 Mar	2:16:40	47.76%
Pontypridd Reverse 10	10mi	21 Feb	1:39:11	49.81%
Lliswerry 8	8mi	31 Jan	1:19:32	49.34%
Corus - Richard Burton 10k	10km	10 Jan	1:01:27	49.37%
2009	Distance	Date	Result	WAVA
Sospan MT10	10mi	22 Nov	1:55:40	42.71%
Swansea Bay 5k Series 2	5km	14 Jul	29:15	50.49%
Llanelli Waterside 10k	10km	21 Jun	1:03:59	47.41%
Swansea Bay 5k Series 1	5km	9 Jun	27:20	54.02%
London Marathon	26.2mi	26 Apr	5:29:53	41.05%
San Domenico 20	20mi	22 Mar	3:45:00	44.98%
Llanelli Waterside Half Marathon	13.1mi	8 Mar	2:13:11	48.97%
Pontypridd Reverse 10	10mi	22 Feb	1:37:14	50.77%
2008	Distance	Date	Result	WAVA
Keyworth Turkey Trot	13.1mi	14 Dec	2:22:51	45.66%
Sospan 10	10mi	23 Nov	1:43:49	47.55%
Fetch Five - Big Feck	5mi	1 Nov	49:23	48.95%
Tour of Torfaen	13.1mi	26 Oct	2:11:43	49.52%
Swansea Bay 10K	10km	21 Sep	59:28	51.01%
Bristol Half Marathon	13.1mi	14 Sep	2:26:35	44.49%
Cardiff 5K Parkrun	5km	16 Aug	26:17	56.18%
Race for Life Cardiff	5km	1 Jun	26:33	55.62%
Welsh Fetch One Mile Challenge	1mi	23 May	7:08	58.80%
Cardiff 5K Parkrun	5km	3 May	26:22	56.01%
Porthkerry Plod	5mi	27 Apr	51:42	46.76%
Cardiff Valentines 10K Love Run	10km	9 Feb	1:01:00	49.73%
Cardiff Blackweir Time Trial Pilot	5km	12 Jan	24:30	60.27%
Richard Burton 10k	10km	6 Jan	58:01	52.28%
2007	Distance	Date	Result	WAVA
Sospan Road Runners MT10	10mi	25 Nov	1:44:14	47.35%
Ladies Fireworks 5	5mi	4 Nov	39:28	61.25%
Tour of Torfaen - Unofficial version (non-pb)	13.1mi	28 Oct	1:58:45	54.91%
Cardiff Half Marathon	13.1mi	14 Oct	2:04:57	52.18%
Swansea Bay 10K	10km	23 Sep	56:25	53.77%
Emily Prosser Sprint Triathlon	0miles/0miles/25.4km	9 Sep	/ /	0.00%
Cardiff Self Transcendence 4M	4mi	13 Jul	34:11	55.62%
Llanelli Waterfront 10k	10km	24 Jun	53:57	56.22%
Cardiff Self Transcendence 3M	3mi	15 Jun	23:52	59.74%
Cardiff Self Transcendence 2M	2mi	11 May	15:10	59.12%
Porthkerry Plod	5mi	29 Apr	47:36	50.79%
Cardiff St Davids 5k	5km	18 Mar	25:04	58.91%
Llanelli Waterside Half Marathon	13.1mi	11 Mar	2:07:54	50.98%
Cardiff Valentines 10k Love Run	10km	10 Feb	53:05	57.14%
2006	Distance	Date	Result	WAVA
RNLI reindeer run	10km	10 Dec	56:57	53.26%
Fireworks 5	5mi	5 Nov	42:17	57.17%
Cardiff Half Marathon	13.1mi	15 Oct	2:12:28	49.22%
Swansea Bay 10K	10km	24 Sep	54:36	55.56%
HSBC KRUF Cardiff 10K	10km	3 Sep	53:36	56.59%
Race for Life	5km	28 Jun	28:02	52.68%
SSAFA 5K Series - Race 1	5km	24 May	24:53	59.34%
Cardiff Self Transcendence 2M ()	2mi	12 May	15:33	57.66%
Great Welsh Run 5	5mi	1 May	43:59	54.96%
2005	Distance	Date	Result	WAVA
Sydney Running Festival Half-Marathon	13.1mi	11 Sep	2:25:30	44.81%
2004	Distance	Date	Result	WAVA
Brighton 10K	10km	21 Nov	1:01:15	49.52%
Swansea Bay 10K	10km	3 Oct	1:02:36	48.46%
Running for Women 8km Windsor	5mi	25 Sep	46:35	51.89%
Swansea Harriers 5k	5km	10 Aug	28:13	52.33%
Swansea Harriers 5k	5km	13 Jul	28:51	51.18%
Sport Relief Mile	1mi	10 Jul	8:01	52.31%

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smash F40

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