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PR5 M55

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Mileage
Training

Port Talbot

Races
21
Miles
18606
Miles
32
Miles
742
5k
18:32
5M
30:07
10k
38:24
10M
1:05:52
Half
1:23:47
Mara
2:58:47

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Recent Training
14th Apr	General	3.1	22:56
13th Apr	General	6.0	50:11
11th Apr	General	9.5	1:16:05
7th Apr	General	3.8	29:57
7th Apr	General	0.0	11

12 Month Benchmarks	Run	Bike
Mile	5:28	5:19
5k	20:41	17:21
5mi	35:12	28:41
10k	44:54	35:52
10mi	1:16:18	1:00:54
Half	1:41:07	0

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Buddies (11)

Followers (1)

Badges Collected	See available badges
+ 131 others

Best Times
Best WAVA

Dist	Races	PB	2009	2010	2011	2012
5km	3	18:32 5:58/mi	20:59	19:03	18:32
4.1mi	1	24:51 6:04/mi			24:51
5mi	3	30:07 6:01/mi		31:02	30:07
10km	4	38:24 6:11/mi		38:32	38:24
10mi	2	1:05:52 6:35/mi		1:05:57	1:05:52
13.1mi	5	1:23:47 6:24/mi		1:28:18	1:25:26	1:23:47
26.2mi	3	2:58:47 6:49/mi		3:10:22	2:58:47	2:59:22

2013		Result	WAVA	Distance
21 Apr	London Marathon		0.00	26.2mi
2012		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon	1:23:47	75.78	13.1mi
22 Apr	London Marathon	2:59:22	74.55	26.2mi
4 Mar	Llanelli Waterside Half Marathon	1:24:02	75.56	13.1mi
2011		Result	WAVA	Distance
16 Oct	Abingdon Marathon	2:58:47	74.16	26.2mi
11 Sep	Chippenham Half Marathon	1:25:35	73.57	13.1mi
7 Aug	Port Talbot Harriers (Unofficial) Afan Half	1:25:26	73.70	13.1mi
25 Jun	Cardiff 5K Parkrun	18:32	77.25	5km
24 Apr	Teifi 10	1:05:52	72.28	10mi
20 Mar	Atlantic College 10k	38:24	75.69	10km
23 Jan	West Glam XC Corus Lake 5m	30:07	76.79	5mi
1 Jan	kenfig 4.1m	24:51	76.32	4.1mi
2010		Result	WAVA	Distance
26 Dec	Glynneath 5	31:02	74.53	5mi
17 Oct	Abingdon Marathon	3:10:22	69.08	26.2mi
4 Jul	Aberdare 10k	38:32	74.82	10km
20 Jun	Llanelli Waterside 10k	40:17	71.57	10km
8 Jun	Swansea Bay 5K Series Race 2	19:03	74.60	5km
11 Apr	Lap the Lake 10k	41:04	70.20	10km
21 Mar	Reading Half Marathon	1:28:18	70.72	13.1mi
21 Feb	Pontypridd Reverse 10	1:05:57	71.59	10mi
24 Jan	West Glamorgan League - Corus Lake	32:02	71.64	5mi
2009		Result	WAVA	Distance
13 Apr	Carmarthen Mayor's Race	20:59	67.23	5km

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	132	82	86	40	0	0	0	0	0	0	0	0	341
2021	10	65	43	0	0	0	0	0	0	0	0	0	117
2020	168	188	99	69	80	42	71	122	131	131	98	87	1287
2020	33	0	0	0	0	0	0	0	0	5	0	0	38
2019	2.7	6.2	4.8	0	0	0	0	0	0	0	0	0	13.7
2019	101	17	48	96	119	109	184	165	170	113	71	59	1252
2019	0	37	0	0	0	0	0	0	0	0	0	0	37
2018	0	0	0	0	0	0	1.4	5.7	3.6	0.7	0	0	11.4
2018	151	134	178	170	106	116	115	119	119	154	144	193	1700
2018	0	0	0	0	0	4	0	0	0	0	0	0	4
2017	0	0	0	0	0	0	0	1.9	2.7	1.3	1.2	0	7
2017	124	143	76	124	115	136	102	32	24	55	99	89	1118
2017	15	0	0	0	0	0	0	17	0	11	0	0	43
2016	221	185	189	126	120	56	83	141	112	109	81	72	1496
2016	0	0	0	0	0	125	78	0	0	0	0	0	202
2015	216	118	170	129	117	126	136	164	144	119	122	140	1703
2015	0	0	0	0	10	42	34	0	0	0	0	0	86
2014	183	186	209	117	135	132	119	144	130	123	173	202	1853
2013	54	146	128	146	160	155	100	81	110	120	51	106	1357
2013	0	0	0	0	0	0	73	69	0	0	36	0	178
2012	245	217	231	143	201	145	187	201	145	163	150	26	2052
2012	0	0	0	0	0	0	0	37	0	0	0	0	37
2011	181	181	183	162	196	160	259	238	218	158	168	141	2246
2010	214	170	169	175	166	186	203	232	202	153	175	154	2200

Fri 19th Mar Mar 19	Sat 20th Mar Mar 20	Sun 21st Mar Mar 21	Mon 22nd Mar Mar 22	Tue 23rd Mar Mar 23	Wed 24th Mar Mar 24	Thu 25th Mar Mar 25
6.9mi, 45:16 Cycling - General Split Summary === 1) 5m - 33:06(6:37/m) 115/127bpm 200cal 9.06/10.04mph 2) 1.89m - 12:10(6:25/m) 127/133bpm 83cal 9.35/10.02mph Add a comment	4mi, 34:37 Running - General Split Summary === 1) 1m - 9:52(9:52/m) 121/143bpm 75cal 6.08/8.29mph 2) 1m - 8:28(8:28/m) 147/158bpm 91cal 7.08/7.87mph 3) 1m - 8:12(8:12/m) 155/168bpm 95cal 7.32/8.68mph 4) 1m - 8:00(8:00/m) 156/187bpm 91cal 7.5/8.66mph 5) 0.01m - 5(9:20/m) 155/155bpm 6.42/6.24mph Add a comment	0mi, 6 Running - General Split Summary === 1) 0m - 6(0/m) 87/88bpm Add a comment 8mi, 1:04:22 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 127/141bpm 67cal 7.48/8.58mph 2) 1m - 8:15(8:15/m) 138/154bpm 77cal 7.28/7.72mph 3) 1m - 8:18(8:18/m) 134/146bpm 69cal 7.23/7.89mph 4) 1m - 8:16(8:16/m) 146/163bpm 83cal 7.26/8.68mph 5) 1m - 7:46(7:46/m) 147/154bpm 76cal 7.73/8.18mph 6) 1m - 7:51(7:51/m) 145/156bpm 70cal 7.65/8.47mph 7) 1m - 7:48(7:48/m) 146/163bpm 70cal 7.7/8.77mph 8) 1m - 8:02(8:02/m) 141/154bpm 56cal 7.48/9.06mph 9) 0.01m - 6(13:29/m) 152/153bpm 4.45/7.45mph Add a comment 2.5mi, 55:42 Cross-Training - Walking Split Summary === 1) 2.47m - 55:42(22:34/m) 89/123bpm 178cal 51/68rpm 2.66/4.05mph Add a comment	6.9mi, 45:16 Cycling - General Split Summary === 1) 5m - 33:18(6:40/m) 116/125bpm 258cal 9.01/9.81mph 2) 1.86m - 11:58(6:25/m) 126/134bpm 101cal 9.35/9.98mph Add a comment	-	5.5mi, 43:35 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 133/149bpm 80cal 7.5/8.83mph 2) 1m - 7:49(7:49/m) 136/142bpm 80cal 7.67/8.41mph 3) 1m - 7:57(7:57/m) 141/151bpm 83cal 7.55/8.41mph 4) 1m - 7:46(7:46/m) 138/147bpm 78cal 7.73/8.56mph 5) 1m - 7:37(7:37/m) 142/160bpm 80cal 7.88/9.43mph 6) 0.52m - 4:27(8:35/m) 144/150bpm 47cal 6.99/8.18mph Add a comment	-
Fri 26th Mar Mar 26	Sat 27th Mar Mar 27	Sun 28th Mar Mar 28	Mon 29th Mar Mar 29	Tue 30th Mar Mar 30	Wed 31st Mar Mar 31	Thu 1st Apr Apr 1
5.1mi, 40:14 Running - General Split Summary === 1) 1m - 7:42(7:42/m) 132/143bpm 90cal 7.8/8.64mph 2) 1m - 7:41(7:41/m) 139/144bpm 95cal 7.82/8.16mph 3) 1m - 8:13(8:13/m) 146/152bpm 105cal 7.31/8.22mph 4) 1m - 7:49(7:49/m) 149/163bpm 102cal 7.68/9mph 5) 1m - 8:19(8:19/m) 146/153bpm 106cal 7.22/8.12mph 6) 0.05m - 32(10:53/m) 147/152bpm 6cal 5.51/6.66mph Add a comment	-	6.5mi, 54:56 Running - General Split Summary === 1) 1m - 8:08(8:08/m) 158/171bpm 118cal 7.38/56.59mph 2) 1m - 9:21(9:21/m) 155/165bpm 132cal 6.42/7.93mph 3) 1m - 9:53(9:53/m) 158/175bpm 144cal 6.07/7.49mph 4) 1m - 8:00(8:00/m) 162/168bpm 120cal 7.5/8.72mph 5) 1m - 7:17(7:17/m) 160/167bpm 107cal 8.24/8.85mph 6) 1m - 7:46(7:46/m) 151/160bpm 103cal 7.73/9.35mph 7) 0.51m - 4:31(8:51/m) 155/160bpm 62cal 6.78/7.47mph Add a comment	5mi, 38:26 Running - General Split Summary === 1) 1m - 7:56(7:56/m) 134/146bpm 89cal 7.56/8.22mph 2) 1m - 7:46(7:46/m) 144/154bpm 95cal 7.73/8.06mph 3) 1m - 7:43(7:43/m) 147/158bpm 95cal 7.78/8.35mph 4) 1m - 7:38(7:38/m) 155/170bpm 100cal 7.87/8.37mph 5) 1m - 7:20(7:20/m) 158/164bpm 97cal 8.19/9.43mph 6) 0.01m - 4(6:50/m) 155/156bpm 8.78/8.97mph Add a comment	5.3mi, 37:37 Running - General Split Summary === 1) 1m - 5:38(5:38/m) 112/129bpm 45cal 10.66/12.02mph 2) 0.25m - 1:18(5:13/m) 122/126bpm 12cal 11.52/11.94mph 3) 0.23m - 1:30(6:36/m) 124/130bpm 14cal 9.09/11.73mph 4) 0.25m - 1:38(6:34/m) 128/135bpm 16cal 9.14/9.71mph 5) 0.18m - 1:30(8:20/m) 128/135bpm 14cal 7.2/8.85mph 6) 0.25m - 1:40(6:41/m) 127/140bpm 16cal 8.98/9.29mph 7) 0.19m - 1:30(7:56/m) 125/129bpm 14cal 7.57/8.85mph 8) 0.25m - 1:42(6:48/m) 134/147bpm 17cal 8.81/9.64mph 9) 0.18m - 1:30(8:31/m) 136/147bpm 16cal 7.04/7.72mph 10) 0.25m - 1:39(6:35/m) 135/140bpm 17cal 9.12/9.39mph 11) 0.16m - 1:30(9:06/m) 135/138bpm 15cal 6.6/8.75mph 12) 0.25m - 1:34(6:15/m) 134/136bpm 16cal 9.6/9.6mph 13) 0.15m - 1:30(9:47/m) 134/144bpm 15cal 6.14/9.39mph 14) 0.25m - 1:36(6:26/m) 134/141bpm 16cal 9.33/9.83mph 15) 0.14m - 1:30(10:59/m) 140/149bpm 16cal 5.46/9.71mph 16) 0.25m - 1:41(6:42/m) 147/150bpm 18cal 8.95/9.93mph 17) 0.14m - 1:30(10:24/m) 146/152bpm 16cal 5.77/7.95mph 18) 0.25m - 1:40(6:39/m) 147/150bpm 18cal 9.01/9.14mph 19) 0.16m - 1:30(9:29/m) 147/161bpm 16cal 6.33/9.14mph 20) 0.25m - 1:38(6:34/m) 153/163bpm 19cal 9.14/11.19mph 21) 0.14m - 1:30(10:52/m) 149/158bpm 17cal 5.52/8.27mph 22) 0.01m - 5(10:08/m) 153/156bpm 5.92/7.64mph 23) 0.08m - 47(9:27/m) 153/161bpm 9cal 6.35/7.24mph Add a comment	-	-
Fri 2nd Apr Apr 2	Sat 3rd Apr Apr 3	Sun 4th Apr Apr 4	Mon 5th Apr Apr 5	Tue 6th Apr Apr 6	Wed 7th Apr Apr 7	Thu 8th Apr Apr 8
-	5mi, 40:00 Running - General Split Summary === 1) 5m - 40:00(8:00/m) 567cal 7.5/0mph Add a comment	-	8mi, 1:04:00 Running - General Split Summary === 1) 8m - 1:04:00(8:00/m) 907cal 7.5/0mph Add a comment	5mi, 40:00 Running - General Split Summary === 1) 5m - 40:00(8:00/m) 567cal 7.5/0mph Add a comment	3.8mi, 29:57 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 127/144bpm 77cal 7.65/8.83mph 2) 1m - 7:45(7:45/m) 162/190bpm 95cal 7.75/9.2mph 3) 1m - 7:34(7:34/m) 187/194bpm 106cal 7.93/8.6mph 4) 0.83m - 6:48(8:12/m) 186/195bpm 95cal 7.31/8.31mph Add a comment 0mi, 11 Running - General Split Summary === 1) 0m - 11(5:53:16/m) 76/80bpm 0.17/3.01mph Add a comment	-
Fri 9th Apr Apr 9	Sat 10th Apr Apr 10	Sun 11th Apr Apr 11	Mon 12th Apr Apr 12	Tue 13th Apr Apr 13	Wed 14th Apr Apr 14	Thu 15th Apr Apr 15
-	-	9.5mi, 1:16:05 Running - General Split Summary === 1) 1m - 9:09(9:09/m) 131/138bpm 87cal 6.56/8.89mph 2) 1m - 8:07(8:07/m) 133/151bpm 74cal 7.4/7.7mph 3) 1m - 8:03(8:03/m) 134/140bpm 71cal 7.46/8.83mph 4) 1m - 8:09(8:09/m) 142/160bpm 82cal 7.37/7.85mph 5) 1m - 7:55(7:55/m) 141/150bpm 75cal 7.59/9.41mph 6) 1m - 7:44(7:44/m) 131/138bpm 50cal 7.75/8.5mph 7) 1m - 7:47(7:47/m) 136/149bpm 58cal 7.71/9.23mph 8) 1m - 7:42(7:42/m) 139/144bpm 63cal 7.79/8.47mph 9) 1m - 7:30(7:30/m) 136/143bpm 52cal 8.01/9.33mph 10) 0.51m - 4:00(7:50/m) 137/155bpm 28cal 7.65/8.47mph Add a comment	-	6mi, 50:11 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 139/148bpm 99cal 6.8/9.23mph 2) 1m - 10:16(10:16/m) 143/154bpm 117cal 5.84/7.89mph 3) 1m - 7:56(7:56/m) 176/195bpm 117cal 7.56/8.7mph 4) 1m - 7:35(7:35/m) 192/198bpm 127cal 7.92/8.64mph 5) 1m - 7:47(7:47/m) 190/195bpm 129cal 7.71/9.29mph 6) 1m - 7:43(7:43/m) 189/195bpm 126cal 7.78/10.85mph 7) 0m - 4(17:04/m) 185/185bpm 1cal 3.51/6.72mph Add a comment	3.1mi, 22:56 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 132/147bpm 76cal 7.64/8.62mph 2) 1m - 7:22(7:22/m) 132/142bpm 68cal 8.15/9.02mph 3) 1m - 7:03(7:03/m) 169/190bpm 95cal 8.5/9.33mph 4) 0.11m - 39(5:57/m) 169/175bpm 8cal 10.08/9.79mph Add a comment	-

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