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cerid M40

About

Race Times

All Races

Mileage

Training

Blog

Les Croupiers RC

Races
106
Miles
11065
Miles
5
WAVA
75.48%
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.

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This user is a member of 1500 miles in 2016, Conquercise Game, FETCH FELL RUNNERS, GPS Users, New Fetch Game, New Fetch Game 2020, Run The Sum 2018, UTMOST, VLM Runners

2020 Targets

RUN
700

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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
2020	53	12	51	67	56	71	79	14	0	0	0	0	403
2020	0	0	0	0	0	0	0	3	0	0	0	0	3
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	31	40	54	1042
2015	131	112	98	138	138	107	114	122	96	104	86	93	1339
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	69	39	17	15	60	62	91	69	51	38	0	17	528
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

Fri 10th Jul Jul 10	Sat 11th Jul Jul 11	Sun 12th Jul Jul 12	Mon 13th Jul Jul 13	Tue 14th Jul Jul 14	Wed 15th Jul Jul 15	Thu 16th Jul Jul 16
1.7mi, 37:14 Cross-Training - Walking Split Summary === 1) 1m - 22:49(22:49/m) 104/141bpm 133cal 43/56rpm 2.63/3.8mph 2) 0.66m - 14:24(21:45/m) 99/129bpm 84cal 46/54rpm 2.76/3.76mph Add a comment	3.2mi, 34:06 Running - General Split Summary === 1) 1m - 10:19(10:19/m) 124/141bpm 120cal 5.82/7.08mph 2) 1m - 10:34(10:34/m) 119/131bpm 113cal 5.68/6.26mph 3) 1m - 10:38(10:38/m) 117/125bpm 106cal 5.65/6.59mph 4) 0.24m - 2:36(10:39/m) 120/124bpm 26cal 5.64/5.7mph Add a comment	3.2mi, 1:12:22 Cross-Training - Walking Split Summary === 1) 1m - 22:07(22:07/m) 93/114bpm 104cal 46/56rpm 2.71/3.61mph 2) 1m - 24:09(24:09/m) 95/116bpm 121cal 41/94rpm 2.49/3.36mph 3) 1m - 22:44(22:44/m) 99/146bpm 120cal 45/56rpm 2.64/3.72mph 4) 0.15m - 3:22(22:08/m) 91/105bpm 17cal 46/52rpm 2.71/3.26mph Add a comment	2.4mi, 50:29 Cross-Training - Walking Split Summary === 1) 1m - 20:01(20:01/m) 98/142bpm 126cal 50/65rpm 3/3.51mph 2) 1m - 20:21(20:21/m) 91/116bpm 113cal 47/56rpm 2.95/3.67mph 3) 0.4m - 10:08(25:24/m) 93/118bpm 53cal 40/78rpm 2.36/3.47mph Add a comment 7.7mi, 1:00:29 Running - General Split Summary === 1) 1m - 8:21(8:21/m) 130/141bpm 109cal 7.19/8.06mph 2) 1m - 7:53(7:53/m) 146/153bpm 117cal 7.61/8.18mph 3) 1m - 7:55(7:55/m) 148/154bpm 118cal 7.57/8.22mph 4) 1m - 7:30(7:30/m) 149/154bpm 112cal 7.99/8.56mph 5) 1m - 7:33(7:33/m) 155/160bpm 116cal 7.94/8.68mph 6) 1m - 7:37(7:37/m) 157/166bpm 120cal 7.87/8.43mph 7) 1m - 8:03(8:03/m) 157/164bpm 126cal 7.46/8.31mph 8) 0.73m - 5:36(7:41/m) 159/165bpm 89cal 7.81/8.12mph Add a comment	3.2mi, 32:55 Running - General Split Summary === 1) 1m - 10:16(10:16/m) 128/138bpm 130cal 5.84/6.72mph 2) 1m - 10:28(10:28/m) 128/136bpm 126cal 5.73/6.05mph 3) 1m - 9:59(9:59/m) 126/133bpm 110cal 6.01/6.39mph 4) 0.22m - 2:11(9:53/m) 126/130bpm 23cal 6.07/6.28mph Add a comment	-	-
Fri 17th Jul Jul 17	Sat 18th Jul Jul 18	Sun 19th Jul Jul 19	Mon 20th Jul Jul 20	Tue 21st Jul Jul 21	Wed 22nd Jul Jul 22	Thu 23rd Jul Jul 23
7.1mi, 55:25 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 137/154bpm 118cal 7.41/7.93mph 2) 1m - 7:38(7:38/m) 155/165bpm 125cal 7.86/8.64mph 3) 1m - 7:37(7:37/m) 156/162bpm 126cal 7.88/8.39mph 4) 1m - 7:41(7:41/m) 158/164bpm 129cal 7.8/8.56mph 5) 1m - 7:38(7:38/m) 161/165bpm 130cal 7.86/8.35mph 6) 1m - 7:58(7:58/m) 164/168bpm 140cal 7.53/8.04mph 7) 1m - 7:54(7:54/m) 163/169bpm 136cal 7.6/8.27mph 8) 0.11m - 52(7:43/m) 166/166bpm 15cal 7.78/7.72mph Add a comment	4.2mi, 33:21 Running - General Split Summary === 1) 1m - 8:26(8:26/m) 128/148bpm 107cal 7.11/7.74mph 2) 1m - 7:46(7:46/m) 152/161bpm 118cal 7.73/8.08mph 3) 1m - 7:48(7:48/m) 151/157bpm 120cal 7.69/8.47mph 4) 1m - 7:50(7:50/m) 155/160bpm 123cal 7.66/8.1mph 5) 0.2m - 1:30(7:27/m) 158/160bpm 24cal 8.06/8.08mph Add a comment 3.2mi, 1:13:17 Cross-Training - Walking Split Summary === 1) 1m - 25:40(25:40/m) 90/115bpm 143cal 38/100rpm 2.34/4.05mph 2) 1m - 23:12(23:12/m) 92/111bpm 123cal 42/55rpm 2.59/5.47mph 3) 1m - 21:04(21:04/m) 99/110bpm 119cal 49/56rpm 2.85/4.53mph 4) 0.16m - 3:20(20:21/m) 96/106bpm 15cal 49/56rpm 2.95/3.23mph Add a comment 0.5mi, 11:00 Cross-Training - Walking Split Summary === 1) 0.54m - 11:00(20:28/m) 81/100bpm 61cal 50/111rpm 2.93/9.64mph Add a comment	1.2mi, 22:01 Cross-Training - Walking Split Summary === 1) 1m - 18:09(18:09/m) 80/99bpm 111cal 54/76rpm 3.31/3.8mph 2) 0.19m - 3:52(19:49/m) 94/102bpm 29cal 52/54rpm 3.03/3.28mph Add a comment 5mi, 51:55 Running - General Split Summary === 1) 1m - 10:08(10:08/m) 127/147bpm 122cal 5.92/7.03mph 2) 1m - 10:25(10:25/m) 122/135bpm 117cal 5.76/6.01mph 3) 1m - 10:28(10:28/m) 124/129bpm 117cal 5.73/5.97mph 4) 1m - 10:32(10:32/m) 128/135bpm 122cal 5.7/6.37mph 5) 1m - 10:19(10:19/m) 125/138bpm 108cal 5.82/6.35mph 6) 0.01m - 3(7:45/m) 138/138bpm 7.74/6.1mph Add a comment	5mi, 38:33 Running - General Split Summary === 1) 1m - 8:21(8:21/m) 133/150bpm 111cal 7.19/8.58mph 2) 1m - 7:41(7:41/m) 148/154bpm 114cal 7.8/8.58mph 3) 1m - 7:36(7:36/m) 152/159bpm 115cal 7.9/8.22mph 4) 1m - 7:22(7:22/m) 158/164bpm 117cal 8.15/8.62mph 5) 1m - 7:31(7:31/m) 164/167bpm 124cal 7.98/8.41mph Add a comment	-	-	3.1mi, 30:54 Running - General Split Summary === 1) 1m - 9:58(9:58/m) 130/155bpm 123cal 6.02/6.87mph 2) 1m - 10:04(10:04/m) 121/137bpm 110cal 5.95/6.47mph 3) 1m - 9:59(9:59/m) 124/137bpm 107cal 6.01/7.14mph 4) 0.1m - 53(8:57/m) 130/133bpm 10cal 6.7/6.57mph Add a comment
Fri 24th Jul Jul 24	Sat 25th Jul Jul 25	Sun 26th Jul Jul 26	Mon 27th Jul Jul 27	Tue 28th Jul Jul 28	Wed 29th Jul Jul 29	Thu 30th Jul Jul 30
-	5mi, 38:01 Running - General Split Summary === 1) 1m - 7:55(7:55/m) 136/146bpm 110cal 7.58/18.93mph 2) 1m - 7:24(7:24/m) 147/156bpm 111cal 8.1/8.52mph 3) 1m - 7:32(7:32/m) 153/160bpm 116cal 7.97/8.37mph 4) 1m - 7:43(7:43/m) 153/157bpm 119cal 7.78/8.45mph 5) 1m - 7:25(7:25/m) 154/163bpm 115cal 8.09/8.54mph 6) 0.01m - 2(6:03/m) 159/159bpm 9.91/8.14mph Add a comment	-	3.5mi, 27:06 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 137/145bpm 117cal 7.32/7.85mph 2) 1m - 7:51(7:51/m) 154/167bpm 126cal 7.64/8.52mph 3) 1m - 7:21(7:21/m) 166/172bpm 127cal 8.16/8.62mph 4) 0.51m - 3:42(7:11/m) 164/171bpm 63cal 8.35/8.87mph Add a comment	3mi, 29:42 Running - General Split Summary === 1) 1m - 10:03(10:03/m) 140/157bpm 139cal 5.97/6.76mph 2) 1m - 10:01(10:01/m) 149/169bpm 145cal 5.99/6.66mph 3) 1m - 9:32(9:32/m) 121/134bpm 90cal 6.29/7.1mph 4) 0.01m - 6(7:38/m) 121/123bpm 7.86/6.45mph Add a comment	5mi, 36:35 Running - General Split Summary === 1) 1m - 7:49(7:49/m) 137/153bpm 109cal 7.68/8.64mph 2) 1m - 7:04(7:04/m) 153/161bpm 110cal 8.48/9.96mph 3) 1m - 7:20(7:20/m) 154/162bpm 114cal 8.18/9.93mph 4) 1m - 7:28(7:28/m) 156/162bpm 118cal 8.04/8.27mph 5) 1m - 6:51(6:51/m) 163/170bpm 114cal 8.76/9.75mph 6) 0.01m - 3(4:19/m) 168/168bpm 13.92/9.68mph Add a comment	-
Fri 31st Jul Jul 31	Sat 1st Aug Aug 1	Sun 2nd Aug Aug 2	Mon 3rd Aug Aug 3	Tue 4th Aug Aug 4	Wed 5th Aug Aug 5	Thu 6th Aug Aug 6
3.3mi, 1:24:08 Cross-Training - Walking Split Summary === 1) 1m - 25:04(25:04/m) 99/110bpm 129cal 38/78rpm 2.39/3.49mph 2) 1m - 27:23(27:23/m) 93/128bpm 145cal 33/76rpm 2.19/3.53mph 3) 1m - 25:28(25:28/m) 82/102bpm 130cal 38/104rpm 2.36/3.47mph 4) 0.25m - 6:14(25:06/m) 82/90bpm 26cal 41/63rpm 2.39/3.21mph Add a comment	3.6mi, 1:39:06 Cross-Training - Walking Split Summary === 1) 1m - 29:12(29:12/m) 90/127bpm 171cal 40/79rpm 2.05/3.51mph 2) 1m - 25:55(25:55/m) 93/133bpm 126cal 39/79rpm 2.32/3.07mph 3) 1m - 28:39(28:39/m) 91/133bpm 132cal 33/79rpm 2.09/7.03mph 4) 0.62m - 15:20(24:33/m) 96/106bpm 81cal 45/79rpm 2.44/2.86mph Add a comment 2.1mi, 58:29 Cross-Training - Walking Split Summary === 1) 1m - 28:43(28:43/m) 83/109bpm 133cal 41/79rpm 2.09/3.51mph 2) 1m - 27:01(27:01/m) 83/105bpm 127cal 37/78rpm 2.22/4.07mph 3) 0.12m - 2:45(22:59/m) 79/85bpm 19cal 48/50rpm 2.61/2.69mph Add a comment 2mi, 19:37 Running - General Split Summary === 1) 1m - 10:40(10:40/m) 148/164bpm 157cal 5.63/9.87mph 2) 1m - 8:54(8:54/m) 154/167bpm 140cal 6.74/8.97mph 3) 0.01m - 3(6:58/m) 165/165bpm 8.61/6.78mph Add a comment 2.2mi, 26:53 Running - General Split Summary === 1) 1m - 13:19(13:19/m) 131/151bpm 170cal 4.5/8.41mph 2) 1m - 11:37(11:37/m) 158/169bpm 186cal 5.17/6.97mph 3) 0.16m - 1:57(12:00/m) 147/156bpm 28cal 5/6.26mph Add a comment	5.2mi, 2:27:01 Cross-Training - Walking Split Summary === 1) 1m - 29:21(29:21/m) 98/118bpm 153cal 32/79rpm 2.04/3.49mph 2) 1m - 32:30(32:30/m) 97/138bpm 201cal 27/79rpm 1.85/4.34mph 3) 1m - 28:56(28:56/m) 86/126bpm 141cal 34/79rpm 2.07/3.7mph 4) 1m - 25:12(25:12/m) 84/123bpm 114cal 38/79rpm 2.38/3.42mph 5) 1m - 25:55(25:55/m) 91/142bpm 159cal 39/79rpm 2.32/3.57mph 6) 0.21m - 5:07(24:19/m) 83/91bpm 33cal 46/49rpm 2.47/3.05mph Add a comment	-	6.6mi, 50:34 Running - General Split Summary === 1) 1m - 8:22(8:22/m) 132/144bpm 117cal 7.17/7.91mph 2) 1m - 7:51(7:51/m) 144/153bpm 120cal 7.65/8.33mph 3) 1m - 7:37(7:37/m) 148/154bpm 119cal 7.88/8.29mph 4) 1m - 7:33(7:33/m) 151/159bpm 120cal 7.95/8.33mph 5) 1m - 7:31(7:31/m) 155/158bpm 122cal 7.98/8.2mph 6) 1m - 7:45(7:45/m) 158/167bpm 128cal 7.74/8.33mph 7) 0.56m - 3:56(7:04/m) 158/163bpm 65cal 8.5/9.04mph Add a comment	3mi, 30:33 Running - General Split Summary === 1) 1m - 10:21(10:21/m) 125/142bpm 128cal 5.8/7.28mph 2) 1m - 10:14(10:14/m) 123/132bpm 122cal 5.87/6.35mph 3) 1m - 9:42(9:42/m) 123/132bpm 110cal 6.18/6.74mph 4) 0.03m - 16(9:16/m) 126/127bpm 3cal 6.47/6.39mph Add a comment	2.8mi, 40:32 Cycling - General General derp w/ Max. Add a comment 2.6mi, 55:52 Cross-Training - Walking Split Summary === 1) 1m - 20:37(20:37/m) 88/132bpm 138cal 50/56rpm 2.91/3.49mph 2) 1m - 20:28(20:28/m) 90/107bpm 106cal 45/72rpm 2.93/3.36mph 3) 0.56m - 14:47(26:27/m) 109/153bpm 130cal 6/64rpm 2.27/3.72mph Add a comment

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2016	2017	2018	2019
1mi	1	5:46 5:46/mi	65.73		5:46 65.73
2mi	4	11:25 5:43/mi	72.29		12:22 65.00		11:25 71.33		11:31 72.29
3mi	1	17:47 5:56/mi	72.42				17:47 72.42
5km	36	18:00 5:48/mi	75.48	20:07 65.18	19:36 67.23	19:01 69.69	18:00 74.10		18:05 75.48	20:04 68.80
4mi	20	23:52 5:58/mi	73.63	27:09 62.17	26:03 65.12	25:17 67.48	24:37 69.76	24:56 69.35	23:52 73.63
5mi	3	34:11 6:50/mi	63.18		34:11 63.18	39:48 54.26
5.5mi	1	39:38 7:12/mi	59.94		39:38 59.94
9.3km	1	40:23 6:59/mi	62.10		40:23 62.10
10km	14	38:20 6:10/mi	70.96	43:38 61.59	41:57 64.28	43:14 62.62	38:20 70.96	40:29 69.14
6.4mi	1	47:26 7:25/mi	60.65								47:26 60.65
10.3km	1	45:47 7:09/mi	60.90			45:47 60.90
7mi	2	49:05 7:01/mi	62.92				49:05 62.92
10mi	3	1:08:27 6:51/mi	67.86	1:21:49 53.88								1:08:27 67.86
10.8mi	1	1:15:04 6:57/mi	66.83									1:15:04 66.83
13mi	1	1:40:52 7:46/mi	57.51	1:40:52 57.51
13.1mi	9	1:24:16 6:26/mi	73.21	1:41:31 57.67		1:34:58 61.79	1:25:12 69.08	1:25:32 71.01	1:24:16 73.21
13.3mi	1	1:32:31 6:59/mi	64.59				1:32:31 64.59
16mi	1	2:14:18 8:24/mi	54.87			2:14:18 54.87
26.2mi	2	3:26:14 7:52/mi	60.10			3:26:14 60.10					3:55:58 54.37

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	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	72.87%
SSAFA 5K Series Race 3	5km	20 Jul	18:05	75.48%
Cosmeston Relays	3mi	13 Jul		0.00%
Swansea Half Marathon	13.1mi	26 Jun	1:24:16	73.21%
Rose Inn Series Race 2	4mi	14 Jun	23:52	73.63%
Cardiff Summer Series 2 Miles	2mi	27 May	11:31	72.29%
Rose Inn Series Race 1	4mi	10 May	23:56	73.43%
Penallta parkrun	5km	7 May	18:08	75.27%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:28:51	68.89%
2015	Distance	Date	Result	WAVA
Roman Run Brecon to Merthyr Tydfil	16mi	5 Sep		0.00%
Preseli Beast	24mi	9 May	4:31:39	42.38%
White Horse Half Marathon	13.1mi	29 Mar		0.00%
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	71.01%
Rose Inn Series Race 3	4mi	8 Jul	24:56	69.35%
Tintern Trot	10km	3 Jul	46:26	60.28%
Rose Inn Series Race 2	4mi	10 Jun	25:22	68.17%
Treforest 10k	10km	25 May	40:29	69.14%
Rose Inn Series Race 1	4mi	13 May	25:23	68.12%
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	29.84%
Gwent League XC - Pontypool - Senior Men	9.2km	19 Oct		0.00%
Pontypridd parkrun #1	5km	12 Oct	18:45	71.13%
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	69.65%
Cosmeston Relays	3mi	17 Jul	17:47	72.42%
Rose Inn Series Race 3	4mi	9 Jul	24:37	69.76%
Cwmcarn Scenic 7	7mi	3 Jul	49:05	62.92%
SSAFA 5K Series Race 2	5km	26 Jun	18:00	74.10%
Cardiff Summer Series 2 Miles	2mi	21 Jun	11:25	71.33%
Cardiff Parkrun	5km	8 Jun	18:34	71.84%
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	73.35%
San Domenico Handicap - Sophia Gardens	4mi	9 May	25:11	68.19%
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	69.69%
Merthyr Mawr Christmas Pudding Race	10km	16 Dec	48:08	56.24%
Cardiff Parkrun	5km	8 Dec	19:11	69.08%
Cardiff parkrun	5km	1 Dec	19:23	68.37%
Gwent League Brecon (Parc de Pugh) Senior Men	10.3km	10 Nov	45:47	60.90%
Newcastle parkrun	5km	3 Nov	21:18	62.22%
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	67.48%
Cardiff Parkrun	5km	16 Jun	19:28	68.08%
Rose Inn Series Race 2	4mi	12 Jun	25:37	66.61%
San Domenico Handicap - Sophia Gardens	4mi	17 May	25:37	66.61%
Rose Inn Series Race 1	4mi	8 May	25:55	65.84%
London Marathon	26.2mi	22 Apr	3:26:14	60.10%
San Domenico Handicap - Port O' Call	4mi	12 Apr	30:27	56.03%
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
Nos Galan 5K Elite	5km	31 Dec	20:36	63.96%
Cardiff 5K Parkrun	5km	31 Dec	24:41	53.38%
San Domenico Handicap - Port O' Call	4mi	27 Dec	27:05	62.64%
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	63.30%
Rose Inn Relays	2mi	6 Sep		0.00%
Cardiff 5K Parkrun	5km	3 Sep	21:22	61.67%
Ras Beca (BS) 5 Miles/1050 Feet	5mi	27 Aug	50:28	42.79%
Cardiff 5K Parkrun	5km	20 Aug	22:21	58.96%
Newport Parkrun	5km	13 Aug	22:10	59.44%
Cardiff 5K Parkrun	5km	23 Jul	22:05	59.67%
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	55.83%
SSAFA 5K Series Race 2	5km	22 Jun	19:36	67.23%
Llanelli Waterside 10k	10km	19 Jun	41:57	64.28%
Rose Inn Series Race 2	4mi	14 Jun	26:16	64.59%
Cardiff 5K Parkrun	5km	11 Jun	22:08	59.53%
Cardiff 5K Parkrun	5km	4 Jun	19:48	66.55%
San Domenico Handicap - Atlantic Wharf	4mi	25 May	26:32	63.94%
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	65.12%
Cardiff Bay 5	5mi	2 May	34:11	63.18%
Cardiff 5K Parkrun	5km	30 Apr	21:09	62.30%
Cardiff 5K Parkrun	5km	23 Apr	23:18	56.55%
San Domenico Handicap - Sophia Gardens	4mi	19 Apr	27:11	62.41%
Richard Burton 10k	10km	27 Mar	45:20	59.28%
Cardiff 5K Parkrun	5km	26 Feb	20:09	65.07%
Cardiff 5K parkrun	5km	19 Feb	22:03	59.46%
Gwent League Brecon Senior Men	10km	12 Feb	45:46	58.72%
Cardiff 5K Parkrun	5km	29 Jan	22:28	58.36%
Cardiff 5K Parkrun	5km	22 Jan	22:45	57.63%
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	57.91%
Cardiff 5K Parkrun	5km	18 Sep	20:07	65.18%
Cardiff 5K Parkrun	5km	4 Sep	20:42	63.34%
San Domenico Handicap - Atlantic Wharf	4mi	26 Aug	27:09	62.17%
Merthyr Police 10K	10km	15 Aug	43:38	61.59%
Cardiff 5K Parkrun	5km	3 Jul	21:25	61.22%
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	55.55%
Cardiff parkrun	5km	30 Jan	24:00	54.39%
Cardiff 5K Parkrun	5km	23 Jan	25:18	51.60%

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