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cerid M40

About

Race Times

All Races

Mileage

Training

Blog

San Domenico RC

Races
112
Miles
11463
Miles
17
Mile
5:46
5k
18:00
5M
34:11
10k
38:20
10M
1:08:27
Half
1:24:16
Mara
3:26:14

About Me

Used to be not bad, now a bit heavier and less motivated.
"There are three things that happen when you go out too fast, and they are all bad." -- Jake Moe

Planned Races
2nd May 21	Cardiff Race for Victory 5k

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2021 Targets

BIKE
200
RUN
1000
WALK
500

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	65	0	0	0	0	0	0	0	0	0	0	0	65
2020	53	12	51	67	56	71	79	84	78	100	90	52	793
2020	0	0	0	0	0	0	0	3	5	4	3	0	15
2019	69	39	73	67	60	68	28	63	31	37	24	36	595
2018	103	78	66	88	76	57	42	89	40	41	32	61	771
2017	74	78	88	83	81	58	53	94	84	73	93	80	939
2017	0	0	0	0	0	0	2	0	0	0	0	0	2
2016	119	129	88	85	94	137	135	93	38	44	40	54	1055
2015	131	112	98	86	138	107	114	122	96	104	86	93	1288
2014	183	153	56	56	116	197	146	57	23	129	127	157	1401
2013	126	174	161	150	174	134	147	89	117	103	113	129	1618
2012	112	157	146	139	91	79	123	138	116	34	102	122	1358
2011	55	61	56	50	105	133	41	51	90	78	92	43	856
2010	51	39	17	15	60	62	91	69	51	38	0	17	509
2009	0	0	0	0	0	0	2	22	33	53	52	47	210
2007	0	0	0	0	5	0	0	0	0	0	0	0	5

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
3.1mi, 23:57 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 154/166bpm 130cal 7.37/8.29mph 2) 1m - 7:42(7:42/m) 151/160bpm 121cal 7.79/8.2mph 3) 1m - 7:32(7:32/m) 151/157bpm 117cal 7.97/8.37mph 4) 0.08m - 35(7:10/m) 149/155bpm 8cal 8.38/8.37mph Add a comment 1.5mi, 31:44 Cross-Training - Walking Split Summary === 1) 1m - 20:17(20:17/m) 109/140bpm 148cal 38/80rpm 2.96/4.32mph 2) 0.46m - 11:26(24:50/m) 102/125bpm 65cal 2.42/3.82mph Add a comment	3mi, 1:03:18 Cross-Training - Walking Split Summary === 1) 1m - 20:20(20:20/m) 90/105bpm 110cal 49/57rpm 2.95/3.86mph 2) 1m - 20:59(20:59/m) 102/113bpm 112cal 48/55rpm 2.86/3.28mph 3) 1m - 21:52(21:52/m) 105/134bpm 120cal 48/75rpm 2.74/3.32mph 4) 0.01m - 6(18:36/m) 106/107bpm 51/51rpm 3.23/2.92mph Add a comment	8.5mi, 1:07:13 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 134/148bpm 116cal 7.27/8.47mph 2) 1m - 8:11(8:11/m) 147/155bpm 126cal 7.33/8.83mph 3) 1m - 8:33(8:33/m) 154/166bpm 137cal 7.02/9.29mph 4) 1m - 7:52(7:52/m) 147/157bpm 118cal 7.63/9.5mph 5) 1m - 7:23(7:23/m) 153/159bpm 116cal 8.12/9.41mph 6) 1m - 7:20(7:20/m) 159/170bpm 122cal 8.18/8.79mph 7) 1m - 7:40(7:40/m) 163/167bpm 131cal 7.83/8.31mph 8) 1m - 8:00(8:00/m) 166/169bpm 140cal 7.5/8.2mph 9) 0.52m - 3:58(7:40/m) 165/168bpm 69cal 7.83/8.47mph Add a comment	0.7mi, 18:12 Cross-Training - Walking Split Summary === 1) 0.73m - 18:12(24:48/m) 86/111bpm 84cal 39/79rpm 2.42/3.42mph Add a comment 7mi, 54:12 Running - General Split Summary === 1) 1m - 7:50(7:50/m) 132/150bpm 106cal 7.66/8.5mph 2) 1m - 7:33(7:33/m) 152/160bpm 119cal 7.95/8.35mph 3) 1m - 7:49(7:49/m) 155/163bpm 125cal 7.68/8.5mph 4) 1m - 7:30(7:30/m) 154/161bpm 119cal 8/8.35mph 5) 1m - 7:46(7:46/m) 157/164bpm 125cal 7.73/8.29mph 6) 1m - 7:53(7:53/m) 156/159bpm 126cal 7.61/8.1mph 7) 1m - 7:42(7:42/m) 156/163bpm 123cal 7.79/8.12mph 8) 0.02m - 9(8:02/m) 157/158bpm 2cal 7.47/7.93mph Add a comment	-	7mi, 50:50 Running - Treadmill Split Summary === 1) 1m - 7:38(7:38/m) 141/150bpm 112cal 7.86/8.29mph 2) 1m - 7:14(7:14/m) 147/152bpm 110cal 8.3/8.35mph 3) 1m - 7:12(7:12/m) 147/152bpm 110cal 8.33/8.39mph 4) 1m - 7:10(7:10/m) 150/154bpm 111cal 8.36/8.41mph 5) 1m - 7:09(7:09/m) 152/156bpm 111cal 8.39/8.43mph 6) 1m - 7:09(7:09/m) 154/159bpm 112cal 8.39/8.43mph 7) 1m - 7:08(7:08/m) 155/161bpm 113cal 8.4/8.45mph 8) 0.02m - 10(6:35/m) 156/157bpm 2cal 9.11/8.39mph Add a comment	4.1mi, 29:41 Running - General Split Summary === 1) 1m - 7:58(7:58/m) 143/155bpm 116cal 7.53/8.14mph 2) 1m - 7:14(7:14/m) 152/160bpm 114cal 8.29/11.23mph 3) 1m - 7:12(7:12/m) 161/165bpm 119cal 8.34/8.83mph 4) 1m - 6:59(6:59/m) 161/166bpm 116cal 8.6/9.68mph 5) 0.05m - 18(6:16/m) 164/165bpm 5cal 9.56/8.41mph Add a comment 2.6mi, 57:21 Cross-Training - Walking Split Summary === 1) 1m - 21:35(21:35/m) 77/90bpm 113cal 48/78rpm 2.78/3.53mph 2) 1m - 22:29(22:29/m) 93/104bpm 109cal 47/56rpm 2.67/3.7mph 3) 0.64m - 13:17(20:38/m) 105/135bpm 80cal 50/78rpm 2.91/4.13mph 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
-	11.2mi, 1:29:56 Running - General Split Summary === 1) 1m - 8:22(8:22/m) 140/151bpm 122cal 7.16/8.16mph 2) 1m - 8:59(8:59/m) 157/180bpm 145cal 6.68/7.85mph 3) 1m - 7:55(7:55/m) 166/183bpm 142cal 7.58/8.33mph 4) 1m - 7:43(7:43/m) 152/160bpm 120cal 7.77/8.58mph 5) 1m - 7:49(7:49/m) 151/161bpm 119cal 7.68/8.16mph 6) 1m - 7:40(7:40/m) 145/151bpm 106cal 7.83/8.27mph 7) 1m - 7:45(7:45/m) 147/153bpm 109cal 7.74/8.33mph 8) 1m - 7:43(7:43/m) 147/152bpm 107cal 7.77/8.41mph 9) 1m - 8:17(8:17/m) 149/155bpm 116cal 7.25/7.81mph 10) 1m - 8:08(8:08/m) 152/162bpm 120cal 7.38/7.95mph 11) 1m - 7:49(7:49/m) 169/187bpm 140cal 7.68/8.5mph 12) 0.24m - 1:45(7:22/m) 175/179bpm 33cal 8.14/8.35mph Add a comment	3.2mi, 24:03 Running - Treadmill Split Summary === 1) 1m - 7:58(7:58/m) 135/146bpm 112cal 7.54/8.01mph 2) 1m - 7:30(7:30/m) 132/141bpm 100cal 8/8.16mph 3) 1m - 7:29(7:29/m) 133/146bpm 99cal 8.02/8.16mph 4) 0.15m - 1:06(7:30/m) 134/136bpm 14cal 8/8.12mph Add a comment	-	-	0.8mi, 19:12 Cross-Training - Walking Split Summary === 1) 0.82m - 19:12(23:23/m) 77/88bpm 89cal 45/56rpm 2.57/3.21mph Add a comment 7mi, 49:45 Running - Treadmill Split Summary === 1) 1m - 7:23(7:23/m) 139/146bpm 109cal 8.12/8.41mph 2) 1m - 7:06(7:06/m) 148/156bpm 110cal 8.44/8.54mph 3) 1m - 7:01(7:01/m) 145/151bpm 106cal 8.55/8.66mph 4) 1m - 7:00(7:00/m) 142/147bpm 102cal 8.57/8.72mph 5) 1m - 7:01(7:01/m) 143/146bpm 102cal 8.55/8.64mph 6) 1m - 7:02(7:02/m) 142/146bpm 99cal 8.54/8.64mph 7) 1m - 7:05(7:05/m) 145/148bpm 102cal 8.48/8.58mph 8) 0.02m - 7(5:55/m) 146/147bpm 2cal 10.15/8.5mph Add a comment	1.6mi, 31:20 Cross-Training - Walking Split Summary === 1) 1m - 20:39(20:39/m) 78/96bpm 113cal 50/77rpm 2.91/3.36mph 2) 0.56m - 10:41(19:11/m) 77/96bpm 59cal 53/57rpm 3.13/3.53mph 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
5.3mi, 38:57 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 139/153bpm 117cal 7.46/8.16mph 2) 1m - 7:26(7:26/m) 155/164bpm 120cal 8.06/9.06mph 3) 1m - 7:07(7:07/m) 160/165bpm 119cal 8.43/9.06mph 4) 1m - 7:12(7:12/m) 162/168bpm 122cal 8.33/8.95mph 5) 1m - 7:03(7:03/m) 166/173bpm 124cal 8.52/9.64mph 6) 0.3m - 2:06(6:59/m) 164/168bpm 36cal 8.59/9.02mph Add a comment	-	1.2mi, 28:10 Cross-Training - Walking Split Summary === 1) 1m - 22:38(22:38/m) 95/109bpm 107cal 48/53rpm 2.65/3.26mph 2) 0.22m - 5:32(25:00/m) 110/137bpm 39cal 48/77rpm 2.4/2.98mph Add a comment	1.4mi, 32:06 Cross-Training - Walking Split Summary === 1) 1m - 22:15(22:15/m) 95/108bpm 109cal 49/54rpm 2.7/3.28mph 2) 0.4m - 9:50(24:38/m) 106/142bpm 59cal 48/94rpm 2.44/3.11mph Add a comment	4.8mi, 36:32 Running - General Absurdly hard. Guess that’s why you get when you don’t move for four days. Split Summary === 1) 1m - 7:54(7:54/m) 167/175bpm 139cal 7.59/8.66mph 2) 1m - 7:26(7:26/m) 168/177bpm 133cal 8.06/8.5mph 3) 1m - 7:30(7:30/m) 170/179bpm 136cal 8.01/8.89mph 4) 1m - 7:25(7:25/m) 161/170bpm 124cal 8.08/9.29mph 5) 0.83m - 6:17(7:32/m) 163/170bpm 108cal 7.96/8.64mph Add a comment	1.5mi, 45:55 Cross-Training - Walking Split Summary === 1) 1m - 23:04(23:04/m) 98/120bpm 118cal 48/56rpm 2.6/3.44mph 2) 0.51m - 22:51(44:41/m) 88/112bpm 103cal 12/75rpm 1.34/3.44mph Add a comment	0.7mi, 13:01 Cross-Training - Walking Split Summary === 1) 0.72m - 13:01(18:09/m) 90/110bpm 81cal 55/61rpm 3.31/3.97mph Add a comment 6mi, 50:34 Running - General Split Summary === 1) 1m - 10:01(10:01/m) 128/143bpm 128cal 5.99/7.72mph 2) 1m - 9:46(9:46/m) 140/148bpm 136cal 6.14/6.59mph 3) 1m - 7:56(7:56/m) 142/150bpm 116cal 7.56/8.27mph 4) 1m - 7:38(7:38/m) 150/157bpm 118cal 7.86/8.29mph 5) 1m - 7:34(7:34/m) 154/167bpm 120cal 7.94/8.43mph 6) 1m - 7:34(7:34/m) 155/162bpm 121cal 7.92/8.43mph 7) 0.01m - 5(6:28/m) 156/157bpm 1cal 9.28/8.14mph Add a comment
Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23
-	5mi, 35:13 Running - Treadmill Split Summary === 1) 1m - 7:13(7:13/m) 132/149bpm 97cal 8.31/8.89mph 2) 1m - 6:56(6:56/m) 142/150bpm 102cal 8.66/8.79mph 3) 1m - 6:59(6:59/m) 159/173bpm 114cal 8.6/8.72mph 4) 1m - 6:58(6:58/m) 149/161bpm 106cal 8.62/8.7mph 5) 1m - 6:57(6:57/m) 150/154bpm 106cal 8.62/8.77mph 6) 0.03m - 10(6:23/m) 149/149bpm 2cal 9.39/8.62mph Add a comment	6.3mi, 49:00 Running - General Split Summary === 1) 1m - 8:13(8:13/m) 122/145bpm 98cal 7.3/7.83mph 2) 1m - 7:49(7:49/m) 145/153bpm 118cal 7.67/8.1mph 3) 1m - 7:39(7:39/m) 161/167bpm 127cal 7.84/8.47mph 4) 1m - 7:45(7:45/m) 153/165bpm 121cal 7.74/8.79mph 5) 1m - 7:47(7:47/m) 152/158bpm 120cal 7.71/8.68mph 6) 1m - 7:39(7:39/m) 153/157bpm 118cal 7.84/8.56mph 7) 0.29m - 2:07(7:15/m) 154/158bpm 33cal 8.27/8.39mph Add a comment	1.3mi, 26:47 Cross-Training - Walking Split Summary === 1) 1m - 21:29(21:29/m) 100/113bpm 119cal 47/59rpm 2.79/3.88mph 2) 0.26m - 5:17(20:21/m) 104/111bpm 27cal 50/53rpm 2.95/3.23mph Add a comment	5mi, 33:55 Running - Treadmill Split Summary === 1) 1m - 7:01(7:01/m) 150/157bpm 108cal 8.56/8.79mph 2) 1m - 6:43(6:43/m) 149/154bpm 104cal 8.94/9.06mph 3) 1m - 6:40(6:40/m) 150/155bpm 103cal 9.01/9.08mph 4) 1m - 6:41(6:41/m) 151/154bpm 104cal 8.97/9.06mph 5) 1m - 6:42(6:42/m) 154/156bpm 105cal 8.96/9.04mph 6) 0.02m - 9(6:24/m) 151/153bpm 2cal 9.38/8.91mph Add a comment	-	-

Dist	Races	PB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	1	5:46 5:46/mi		5:46
2mi	4	11:25 5:43/mi		12:22		11:25			11:31
3mi	1	17:47 5:56/mi				17:47
5km	36	18:00 5:48/mi	20:07	19:36	19:01	18:00			18:05	20:04
4mi	20	23:52 5:58/mi	27:09	26:03	25:17	24:37	24:56		23:52
5mi	4	34:11 6:50/mi		34:11	39:48
5.5mi	1	39:38 7:12/mi		39:38
9.3km	1	40:23 6:59/mi		40:23
6mi	2	44:02 7:20/mi						44:02
10km	15	38:20 6:10/mi	43:38	41:57	43:14	38:20	40:29	45:38
6.4mi	1	47:26 7:25/mi									47:26
10.3km	1	45:47 7:09/mi			45:47
7mi	2	49:05 7:01/mi				49:05
10mi	3	1:08:27 6:51/mi	1:21:49									1:08:27
10.8mi	1	1:15:04 6:57/mi										1:15:04
20km	1	1:41:55 8:12/mi						1:41:55
13mi	1	1:40:52 7:46/mi	1:40:52
13.1mi	9	1:24:16 6:26/mi	1:41:31		1:34:58	1:25:12	1:25:32		1:24:16
13.3mi	1	1:32:31 6:59/mi				1:32:31
16mi	1	2:14:18 8:24/mi			2:14:18
26.2mi	2	3:26:14 7:52/mi			3:26:14						3:55:58

2020	Distance	Date	Result	WAVA
The Doctor K Cup	5km	17 Oct		0.00%
2019	Distance	Date	Result	WAVA
Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates	10.8mi	9 Jun	1:15:04	66.83%
Les Croupiers Castles 10	10mi	14 Apr	1:08:27	67.86%
Les Croupiers Handicap 10	10mi	20 Jan	1:10:19	65.53%
2018	Distance	Date	Result	WAVA
London Marathon	26.2mi	22 Apr	3:55:58	54.37%
Rhayader Round the Lakes	30km	3 Mar		0.00%
CF64 winter race	6.4mi	21 Jan	47:26	60.65%
2017	Distance	Date	Result	WAVA
Haverfordwest parkrun	5km	9 Dec	20:04	68.80%
2016	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	2 Oct		0.00%
Swansea Bay 10k	10km	18 Sep		0.00%
Rose Inn Series Race 4	4mi	9 Aug	24:07	73.18%
SSAFA 5K Series Race 3	5km	20 Jul	18:05	75.81%
Cosmeston Relays	3mi	13 Jul		0.00%
Swansea Half Marathon	13.1mi	26 Jun	1:24:16	71.24%
Rose Inn Series Race 2	4mi	14 Jun	23:52	73.95%
Cardiff Summer Series 2 Miles	2mi	27 May	11:31	72.29%
Rose Inn Series Race 1	4mi	10 May	23:56	73.74%
Penallta parkrun	5km	7 May	18:08	75.60%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:28:51	67.16%
2015	Distance	Date	Result	WAVA
Merthyr Mawr Christmas Pudding Race	10km	13 Dec	45:38	60.31%
Sugar Loaf (AS)	5mi	24 Oct	57:39	38.32%
The Loop 6 mile m/t race	6mi	12 Jul	44:02	60.35%
Preseli Beast	24mi	9 May	4:31:39	42.38%
Offa's Orror	20km	26 Apr	1:41:55	55.44%
Llanbedr-Blaenafon AL (15m/4500ft)	15mi	28 Mar	3:14:05	35.02%
Craig Yr Allt (AS)	3.75mi	24 Jan	35:43	45.68%
2014	Distance	Date	Result	WAVA
Swansea Bay 10k	10km	21 Sep		0.00%
Chippenham Half Marathon	13.1mi	7 Sep		0.00%
Tydfilians Roman Run	16mi	6 Sep		0.00%
San Domenico Running Club: Handicap Race 6 - Atlantic Wharf, Cardiff Bay	4mi	4 Sep		0.00%
Severn Bridge Half Marathon	13.1mi	24 Aug		0.00%
Rose Inn Series Race 4	4mi	12 Aug		0.00%
Murder Mile	1mi	8 Aug		0.00%
San Domenico Handicap - Port O' Call	4mi	7 Aug		0.00%
Swansea Half Marathon	13.1mi	20 Jul	1:25:32	69.39%
Rose Inn Series Race 3	4mi	8 Jul	24:56	69.80%
Tintern Trot	10km	3 Jul	46:26	58.90%
Rose Inn Series Race 2	4mi	10 Jun	25:22	68.61%
Treforest 10k	10km	25 May	40:29	67.55%
Rose Inn Series Race 1	4mi	13 May	25:23	68.56%
Pentyrch Hill Race	7mi	29 Apr		0.00%
2013	Distance	Date	Result	WAVA
Merthyr Mawr Christmas Pudding Race	10km	15 Dec	43:53	61.98%
The Blorenge (AS)	2.5mi	30 Nov	35:58	30.03%
Gwent League XC - Pontypool - Senior Men	9.2km	19 Oct		0.00%
Pontypridd parkrun #1	5km	12 Oct	18:45	71.59%
Cardiff Half Marathon	13.1mi	6 Oct	1:29:04	66.33%
Fan Fawr (AS)	2mi	5 Oct	23:02	35.35%
Swansea Bay 10K	10km	22 Sep	38:20	70.96%
SSAFA 5K Series Race 3	5km	24 Jul	19:09	70.10%
Cosmeston Relays	3mi	17 Jul	17:47	72.89%
Rose Inn Series Race 3	4mi	9 Jul	24:37	70.21%
Cwmcarn Scenic 7	7mi	3 Jul	49:05	62.92%
SSAFA 5K Series Race 2	5km	26 Jun	18:00	74.58%
Cardiff Summer Series 2 Miles	2mi	21 Jun	11:25	71.33%
Cardiff Parkrun	5km	8 Jun	18:34	72.30%
Rack Raid Stage 8 - Usk to Tintern	13.25mi	2 Jun	1:32:31	64.59%
Treforest 10k	10km	26 May	39:44	68.46%
SAAFA 5K Series Race 1	5km	22 May	18:11	73.82%
San Domenico Handicap - Sophia Gardens	4mi	9 May	25:11	68.63%
Pentyrch Hill Race	7mi	30 Apr	56:42	54.47%
White Horse Half Marathon	13.1mi	7 Apr	1:25:12	69.08%
Llanelli Waterside Half Marathon	13.1mi	3 Mar	1:29:14	65.96%
2012	Distance	Date	Result	WAVA
Nos Galan 5K Elite	5km	31 Dec	19:01	70.14%
Merthyr Mawr Christmas Pudding Race	10km	16 Dec	48:08	56.24%
Cardiff Parkrun	5km	8 Dec	19:11	69.53%
Cardiff parkrun	5km	1 Dec	19:23	68.81%
Gwent League Brecon (Parc de Pugh) Senior Men	10.3km	10 Nov	45:47	60.90%
Newcastle parkrun	5km	3 Nov	21:18	62.62%
Gwent League XC - Bridgend - Senior Men	10km	21 Oct	43:14	62.62%
Tydfilians Roman Run	16mi	25 Aug	2:14:18	54.87%
Rose Inn Series Race 4	4mi	14 Aug	25:17	67.92%
Cardiff Parkrun	5km	16 Jun	19:28	68.52%
Rose Inn Series Race 2	4mi	12 Jun	25:37	67.04%
San Domenico Handicap - Sophia Gardens	4mi	17 May	25:37	67.04%
Rose Inn Series Race 1	4mi	8 May	25:55	66.26%
London Marathon	26.2mi	22 Apr	3:26:14	60.10%
San Domenico Handicap - Port O' Call	4mi	12 Apr	30:27	56.40%
White Horse Half Marathon	13.1mi	1 Apr	1:34:58	61.79%
Gwent Cross Country League - Bristol - Senior Men	10km	3 Mar	43:56	61.38%
Old Father Time 5 Mile	5mi	2 Jan	39:48	54.26%
2011	Distance	Date	Result	WAVA
Cardiff 5K Parkrun	5km	31 Dec	24:41	53.73%
Nos Galan 5K Elite	5km	31 Dec	20:36	64.38%
San Domenico Handicap - Port O' Call	4mi	27 Dec	27:05	63.04%
Gwent Cross Country League - Swansea - Senior Men	9.3km	4 Dec	40:23	62.10%
Gwent Cross Country League - Bridgend - Senior Men	10km	9 Oct	46:35	57.88%
Cardiff 5K Parkrun	5km	10 Sep	20:49	63.71%
Rose Inn Relays	2mi	6 Sep		0.00%
Cardiff 5K Parkrun	5km	3 Sep	21:22	62.07%
Ras Beca (BS) 5 Miles/1050 Feet	5mi	27 Aug	50:28	42.79%
Cardiff 5K Parkrun	5km	20 Aug	22:21	59.34%
Newport Parkrun	5km	13 Aug	22:10	59.83%
Cardiff 5K Parkrun	5km	23 Jul	22:05	60.05%
Self Transcendence Cardiff 3 x 1 mile relay	1mi	22 Jul	5:46	65.73%
Tintern Trot	6mi	30 Jun	49:17	52.83%
Cardiff 5K Parkrun	5km	25 Jun	23:36	56.19%
SSAFA 5K Series Race 2	5km	22 Jun	19:36	67.66%
Llanelli Waterside 10k	10km	19 Jun	41:57	64.28%
Rose Inn Series Race 2	4mi	14 Jun	26:16	65.00%
Cardiff 5K Parkrun	5km	11 Jun	22:08	59.92%
Cardiff 5K Parkrun	5km	4 Jun	19:48	66.98%
San Domenico Handicap - Atlantic Wharf	4mi	25 May	26:32	64.35%
Rack Raid Stage 7 - Raglan to Usk	5.5mi	22 May	39:38	59.94%
Self Transcendence 2 mile race	2mi	13 May	12:22	65.00%
Rose Inn Series Race 1	4mi	10 May	26:03	65.54%
Cardiff Bay 5	5mi	2 May	34:11	63.18%
Cardiff 5K Parkrun	5km	30 Apr	21:09	62.70%
Cardiff 5K Parkrun	5km	23 Apr	23:18	56.92%
San Domenico Handicap - Sophia Gardens	4mi	19 Apr	27:11	62.81%
Richard Burton 10k	10km	27 Mar	45:20	59.28%
Cardiff 5K Parkrun	5km	26 Feb	20:09	65.49%
Cardiff 5K parkrun	5km	19 Feb	22:03	59.84%
Gwent League Brecon Senior Men	10km	12 Feb	45:46	58.72%
Cardiff 5K Parkrun	5km	29 Jan	22:28	58.73%
Cardiff 5K Parkrun	5km	22 Jan	22:45	58.00%
2010	Distance	Date	Result	WAVA
Cardiff Half Marathon	12.98mi	17 Oct	1:40:52	57.51%
Gwent XC League Senior Men - Bridgend	10km	10 Oct	44:38	60.21%
Cricklade Half Marathon	13.1mi	3 Oct	1:41:31	57.67%
San Domenico Handicap - Pound Hill	4mi	21 Sep	29:09	58.28%
Cardiff 5K Parkrun	5km	18 Sep	20:07	65.60%
Cardiff 5K Parkrun	5km	4 Sep	20:42	63.75%
San Domenico Handicap - Atlantic Wharf	4mi	26 Aug	27:09	62.58%
Merthyr Police 10K	10km	15 Aug	43:38	61.59%
Cardiff 5K Parkrun	5km	3 Jul	21:25	61.61%
Bath Half	13.1mi	7 Mar	1:59:19	48.99%
Pontypridd Reverse 10	10mi	21 Feb	1:21:49	53.88%
Cardiff parkrun	5km	13 Feb	23:30	55.91%
Cardiff parkrun	5km	30 Jan	24:00	54.74%
Cardiff 5K Parkrun	5km	23 Jan	25:18	51.93%

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