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JamesW
M45

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San Domenico RC

Races
58
Miles
15033
Miles
57
Miles
7530
Miles
110
WAVA
75.64%
Mile
5:31
5k
18:39
5M
31:30
10k
38:27
10M
1:07:20
Half
1:26:52
Mara
3:07:46

About Me
Goals for 2013 Hmmm.....to be updated Show More...

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Recent Blogs
Blog to future self	Apr 2012

Recent Training
1st Feb	Treadmill	2.3mi	15:04
1st Feb	General	11.8mi	35:03
1st Feb	General	4.9mi	43:25
31st Jan	General	4.4mi	21:40
31st Jan	Strength	0mi	49:51

12 Month Benchmarks	Run	Bike
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Buddies (4)

Followers (1)

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Best Times
Best WAVA

Dist	Races	PB	WB	2003	2004	2005	2009	2011	2012	2013	2014	2017
1mi	1	5:31 5:31/mi	70.63						5:31 70.63
2mi	1	11:29 5:45/mi	73.04								11:29 73.04
3mi	1	17:58 5:59/mi	73.16						17:58 73.16
5km	17	18:39 6:00/mi	75.64					19:01 71.08	18:39 72.99	19:49 69.18	19:19 71.47	18:39 75.64
4mi	5	23:58 6:00/mi	74.44						23:58 72.87			24:24 74.44
5mi	1	31:30 6:18/mi	69.65						31:30 69.65
10km	9	38:27 6:11/mi	71.57		43:15 61.80		59:19 45.64	46:32 58.45	38:27 71.57	39:27 69.76		40:58 69.81
7mi	2	47:27 6:47/mi	65.83						47:27 65.83
8mi	1	51:11 6:24/mi	69.33						51:11 69.33
10mi	3	1:07:20 6:44/mi	67.40					1:09:53 64.16		1:07:20 67.40
13.1mi	5	1:26:52 6:38/mi	69.97			1:43:08 56.62		1:53:06 52.48	1:26:52 68.69	1:34:01 63.85		1:28:30 69.97
26.2mi	6	3:07:46 7:10/mi	67.80	3:44:14 54.83				3:34:36 58.24	3:09:14 66.41		3:07:46 67.80	3:49:32 56.82

2017		Result	WAVA	Distance
28 Oct	Snowdonia Marathon		0.00	26.2mi
28 Oct	Big Fetch Mile - Cardiff		0.00	1mi
23 Jul	Bath Running Festival Marathon SB	3:49:32	56.82	26.2mi
11 Jul	Rose Inn Series Race 3 SB	24:24	74.44	4mi
1 Jul	Cardiff parkrun SB	18:39	75.64	5km
25 Jun	Swansea Half Marathon SB	1:28:30	69.97	13.1mi
18 Jun	Caerphilly 10K	41:25	69.05	10km
10 Jun	Cardiff parkrun	19:32	72.22	5km
28 May	Treforest 10k SB	40:58	69.81	10km
13 May	Cardiff parkrun	19:58	70.66	5km
2015		Result	WAVA	Distance
25 Jan	Lliswerry 8		0.00	8mi
2014		Result	WAVA	Distance
19 Oct	Abingdon Marathon PB	3:07:46	67.80	26.2mi
2 Sep	Rose Inn Relays, Redwick, Gwent PB	11:29	73.04	2mi
28 May	Merthyr Mawr Lane 5K SB	19:19	71.47	5km
2013		Result	WAVA	Distance
26 Oct	Snowdonia Marathon		0.00	26.2mi
22 Sep	Anglesey Sandman Triathlon	/ /	0.00	1km/60km/10km
15 Sep	Stuart MacCormac Sprint Triathlon	/ /	0.00	400metres/16.1km/4.6km
11 Aug	Merthyr Police 10 Miler PB	1:07:20	67.40	10mi
24 Jul	SSAFA 5K Series Race 3 SB	19:49	69.18	5km
5 May	Salzburg Half Marathon SB	1:34:01	63.85	13.1mi
2 Mar	Gwent League Brecon Senior Men SB	39:27	69.76	10km
2012		Result	WAVA	Distance
16 Dec	Merthyr Mawr Christmas Pudding Race	45:27	60.55	10km
25 Nov	Castle Combe Chilly Duathlon	/ /	0.00	0km/10miles/4miles
4 Nov	Fairwater Runners Present The Bog and Bryn Challenge	1:43:07	54.79	20km
27 Oct	Snowdonia Marathon	3:17:24	63.66	26.2mi
9 Sep	Lake Vyrnwy Half Marathon PB	1:26:52	68.69	13.1mi
4 Sep	San Domenico 1 mile PB	5:31	70.63	1mi
12 Aug	Merthyr Police 10K PB	38:27	71.57	10km
1 Aug	Summer Sizzler 5K	18:54	72.02	5km
11 Jul	Cosmeston Relays (3 Mile Lap) PB	17:58	73.16	3mi
10 Jul	Rose Inn Series Race 3	24:10	72.52	4mi
7 Jul	Cardiff Parkrun PB	18:39	72.99	5km
4 Jul	Cwmcarn Scenic 7 PB	47:27	65.83	7mi
12 Jun	Rose Inn Series Race 2	24:03	72.87	4mi
9 Jun	Welsh Castles Relay Stage 7 - Dolgellau to Dinas Mawddwy	1:02:27	70.40	9.75mi
27 May	Rack Raid Leg 10 Chepstow to Caldicot Castle	38:22	69.26	6mi
20 May	Sirhowy Challenge	1:13:00	61.77	10mi
13 May	Anglesey Half Marathon		0.00	13.1mi
8 May	Rose Inn Series Race 1	24:10	72.52	4mi
5 May	Cardiff Parkrun	18:45	72.60	5km
25 Apr	Pentyrch Hill Race	56:31	55.27	7mi
22 Apr	London Marathon SB	3:09:14	66.41	26.2mi
12 Apr	San Domenico Handicap - Port O' Call PB	23:58	72.61	4mi
3 Mar	Cardiff 5K Parkrun	18:47	71.96	5km
11 Feb	Gwent League Brecon Senior Men	41:55	65.24	10km
29 Jan	Lliswerry 8 PB	51:11	69.33	8mi
2 Jan	Old Father Time 5 Mile PB	31:30	69.65	5mi
2011		Result	WAVA	Distance
31 Dec	Nos Galan 5K Elite SB	19:01	71.08	5km
29 Oct	Snowdonia Marathon SB	3:34:36	58.24	26.2mi
16 Oct	Cardiff Half Marathon SB	1:53:06	52.48	13.1mi
3 Sep	Cardiff 5K Parkrun	19:42	68.62	5km
7 Aug	Brecon 10 SB	1:09:53	64.16	10mi
2 Jul	Cardiff 5K Parkrun	20:00	67.59	5km
21 May	Cardiff 5K Parkrun	20:22	66.37	5km
19 Mar	Cardiff 5K Parkrun	21:42	61.86	5km
26 Feb	Cardiff 5K Parkrun	22:25	59.88	5km
12 Feb	The Action Duchenne Love Run (formely Cardiff Valentines Love Run) 10K SB	46:32	58.45	10km
5 Feb	Cardiff 5K Parkrun	23:11	57.90	5km
29 Jan	Cardiff 5K Parkrun	23:42	56.64	5km
2009		Result	WAVA	Distance
13 Dec	Merthyr Mawr Christmas Pudding Race SB	59:19	45.64	10km
2005		Result	WAVA	Distance
9 Oct	Cardiff Half Marathon SB	1:43:08	56.62	13.1mi
2004		Result	WAVA	Distance
5 Sep	Cardiff 10K SB	43:15	61.80	10km
2003		Result	WAVA	Distance
13 Apr	London Marathon SB	3:44:14	54.83	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	5	0	0	0	0	0	0	0	0	0	0	0	5
2023	61	7	0	0	0	0	0	0	0	0	0	0	68
2023	130	12	0	0	0	0	0	0	0	0	0	0	142
2022	0	0	8	0	1	17	11	0	0	10	0	0	47
2022	111	136	156	10	41	57	152	127	99	83	57	34	1063
2022	0	0	0	0	0	16	12	0	0	54	36	83	202
2021	2	0	0	0	18	2	0	0	17	1	0	5	44
2021	56	59	60	55	53	45	40	23	63	83	90	105	732
2021	0	0	0	0	12	0	0	0	0	72	37	0	120
2020	0	0	0	0	0	3	0	0	0	0	3	0	6
2020	59	70	27	92	130	108	83	8	28	76	75	29	785
2020	48	13	7	0	0	0	0	7	0	5	0	0	80
2019	0	0	0	0	0	0	0	0	0	0	3	4	8
2019	0	0	0	92	180	119	13	33	33	22	13	23	527
2019	0	0	0	0	0	0	0	7	0	7	0	0	14
2018	115	53	47	105	148	80	118	108	72	68	29	0	943
2018	7	0	0	0	20	0	0	9	0	10	0	0	46
2017	0	0	0.3	0	0	0	0	0	0	0	0	0	0.3
2017	18	33	91	117	185	202	199	101	86	113	92	73	1310
2017	21	87	110	368	0	0	37	82	7	7	11	0	732
2016	2.2	0	0	0	0	0	0	0	0	0	0	0	2.2
2016	86	43	34	104	95	90	165	176	5	46	102	11	957
2016	357	98	0	114	97	67	65	11	0	11	2	10	834
2015	5.3	6.3	2.4	2.1	2.1	3.8	4.8	4.6	2.6	0.4	4.1	3.6	42
2015	74	82	77	150	142	134	83	89	46	32	51	42	1002
2015	222	256	219	172	531	651	275	325	328	219	226	123	3547
2014	0	0	0	0	0	0	0	0	1	2.8	1.8	1.9	7.5
2014	131	87	80	121	144	68	94	201	202	174	81	111	1493
2014	0	0	0	0	0	0	0	0	0	52	179	189	421
2013	0	0	0	0	0	1.8	1.4	0	0	0	0	0	3.2
2013	288	243	272	38	15	66	111	33	0	0	0	122	1188
2013	0	0	39	409	103	248	341	120	0	0	0	0	1260
2012	254	227	271	203	225	136	217	201	233	218	214	230	2629
2012	0	0	0	0	0	0	0	0	11	0	36	19	67
2011	0	0	0	0	0	0	0.6	1.2	0	0	0	0	1.9
2011	55	82	105	144	151	123	176	125	181	192	172	217	1723
2011	15	0	0	0	0	41	9	0	0	0	0	0	65
2010	0	0	0	0	0	0	32	0	0	0	0	13	46
2009	0	5	0	0	24	11	0	0	11	0	0	47	97
2008	7	19	19	9	14	53	11	68	80	29	23	16	349
2007	63	48	0	0	0	0	0	3	0	0	0	0	114
2006	0	0	0	0	0	0	0	0	0	0	0	7	7

Fri 6th Jan Jan 6	Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10	Wed 11th Jan Jan 11	Thu 12th Jan Jan 12
-	9mi, 26:01 Bike - General 4.7mi, 38:04 Run - General	-	4.5mi, 41:35 Run - General	7.5mi, 1:03:36 Run - General 0mi, 53:08 Cross - Strength	-	-
Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17	Wed 18th Jan Jan 18	Thu 19th Jan Jan 19
12.9mi, 40:00 Bike - General	22.1mi, 1:14:16 Bike - General	7.7mi, 1:08:55 Run - General	-	14.8mi, 44:14 Bike - General 4.9mi, 1:32:48 Walk - General 0mi, 49:23 Cross - Strength	5mi, 47:45 Run - General	9.9mi, 28:46 Bike - General 0mi, 29:26 Cross - Strength
Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24	Wed 25th Jan Jan 25	Thu 26th Jan Jan 26
5mi, 47:14 Run - General	32.7mi, 1:52:24 Bike - General	8.2mi, 1:13:21 Run - General	-	0mi, 50:24 Cross - Strength	0mi, 34:24 Cross - Strength	9.9mi, 33:00 Bike - General
Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31	Wed 1st Feb Feb 1	Thu 2nd Feb Feb 2
-	-	8.3mi, 1:12:36 Run - General	-	4.4mi, 21:40 Bike - General 0mi, 49:51 Cross - Strength	2.3mi, 15:04 Run - Treadmill 11.8mi, 35:03 Bike - General 4.9mi, 43:25 Run - General	-

JamesW M45

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JamesW
M45