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bonners M45

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Mileage

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Abergele Harriers

Races
73
Miles
8457
WAVA
75.89%
Mile
6:36
5k
19:27
5M
33:26
10k
41:44
10M
1:13:53
Half
1:33:32
Mara
3:40:36

About Me

March 2018, thought perhaps I should change this. Still getting older, but still chasing those pbs. In the last 12 months I've had a bad motorcycle crash, come back and joined my first ever running club, got pbs at 5k, 5 mile, 10k and HM, but am still chasing that ever elusive 5k sub 20 minute time. I will be going all out for that this year. After that, I may be upping the mileage and doing the whole marathon thing again.
May 2018, update, after 3 years of trying, have finally smashed my 5k pb and have now got it down to 19:27

Race Standard

Lion (72)

Planned Races

18 Nov 18

Conwy Half Marathon

Groups

This user is a member of 100 Words, 1500 miles in 2018, Beginners, Conquercise Game, Fetch App, Fetch Bird & Wildlife Watchers, Fetch Cap, Fetch Social Runs, FetchPoint Game, GPS Users, New Batch of Fetch Vests, New Fetch Game, NoMansLand (20-25min) 5k runners, parkrun, Project Joker, Sub-20 5k, UTMOST

2018 Targets

RUN
1500

Set your targets for 2018

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2014	2015	2016	2017	2018
1mi	The BIG Fetch Mile1mi	6:36	6:36	60.84	1			6:36
3mi	Race the Train3mi	18:22	6:12	75.89	1								18:22
5km	Christleton 5k5km	19:27	6:16	74.62	22					21:36	20:07	20:06	19:27
4.7mi	Borders League, Deeside4.7mi	30:40	6:36	72.76	1								30:40
5mi	Essar Chester Spring 55mi	33:26	6:41	71.76	6					36:21	34:47	33:57	33:26
10km	Caernarfon 10k10km	41:44	6:43	72.39	14	49:15		43:21	51:47		42:58	41:44	41:53
6.8mi	The Fairy Freckled Cow Trail Race6.8mi	48:18	7:06	67.91	3						48:49	48:18	49:11
9.8mi	Welsh Castles Relay, Stage 209.8mi	1:09:15	7:04	70.15	1								1:09:15
10mi	Rhyl 10 mile10mi	1:13:53	7:23	66.01	5		1:18:28	1:18:18	1:20:21		1:13:53
12.3mi	Welsh Castles Relay, Stage 1112.3mi	1:30:27	7:21	67.58	1							1:30:27
13.1mi	Runfest Wales Half Marathon13.1mi	1:33:32	7:08	70.38	14	2:02:58	1:44:29	1:43:48	1:38:08		1:33:47	1:36:26	1:33:32
26.2mi	MBNA Chester Marathon26.2mi	3:40:36	8:25	62.65	2		4:40:00						3:40:36

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	144	142	168	176	183	170	207	259	212	79	0	0	1740
2017	137	46	4	124	164	147	111	133	106	78	148	104	1302
2016	69	77	80	21	111	112	100	72	83	128	137	124	1113
2015	19	67	84	0	0	6	0	43	65	51	72	86	494
2014	114	86	139	147	137	157	153	106	38	52	32	63	1225
2013	96	60	12	33	30	24	58	22	49	46	55	82	568
2012	117	89	55	107	105	76	62	54	91	64	58	79	958
2011	31	51	96	70	91	80	89	145	143	89	69	103	1058

Fri 21st Sep Sep 21	Sat 22nd Sep Sep 22	Sun 23rd Sep Sep 23	Mon 24th Sep Sep 24	Tue 25th Sep Sep 25	Wed 26th Sep Sep 26	Thu 27th Sep Sep 27
-	0.9mi, 8:24 Running - General Split Summary === 1) 0.86m - 8:24(9:49/m) 161/179bpm 138cal 6.11/0mph Add a comment 3.1mi, 20:03 Running - Tempo Marine Lake 5k with Katie. Pleased with that, sore calf, but managed to run thru it. === 1) 1m - 6:24(6:24/m) 134/165bpm 86cal 9.37/0mph 2) 1m - 6:22(6:22/m) 161/176bpm 104cal 9.44/0mph 3) 1m - 6:30(6:30/m) 166/184bpm 111cal 9.22/0mph 4) 0.13m - 47(6:07/m) 169/175bpm 13cal 9.8/0mph Add a comment 0.7mi, 5:52 Running - General Split Summary === 1) 0.66m - 5:52(8:56/m) 131/145bpm 76cal 6.71/0mph Add a comment	15mi, 2:02:38 Running - Long Run Last long run before Chester. Slight soreness at the back of my knee, but overall feel really good. === 1) 1m - 8:20(8:20/m) 130/143bpm 107cal 7.2/0mph 2) 1m - 8:08(8:08/m) 138/146bpm 113cal 7.37/0mph 3) 1m - 8:11(8:11/m) 134/142bpm 103cal 7.34/0mph 4) 1m - 8:07(8:07/m) 138/149bpm 106cal 7.39/0mph 5) 1m - 8:18(8:18/m) 141/161bpm 109cal 7.22/0mph 6) 1m - 8:42(8:42/m) 156/162bpm 136cal 6.9/0mph 7) 1m - 8:08(8:08/m) 152/159bpm 122cal 7.38/0mph 8) 1m - 8:15(8:15/m) 153/172bpm 123cal 7.27/0mph 9) 1m - 8:03(8:03/m) 162/169bpm 131cal 7.46/0mph 10) 1m - 7:57(7:57/m) 162/168bpm 129cal 7.55/0mph 11) 1m - 7:55(7:55/m) 163/170bpm 129cal 7.58/0mph 12) 1m - 8:13(8:13/m) 160/170bpm 121cal 7.3/0mph 13) 1m - 8:09(8:09/m) 145/165bpm 68cal 7.36/0mph 14) 1m - 7:52(7:52/m) 149/166bpm 83cal 7.63/0mph 15) 1m - 8:15(8:15/m) 143/157bpm 56cal 7.27/0mph 16) 0.01m - 5(7:27/m) 141/141bpm 8.06/0mph Add a comment	0.7mi, 7:07 Running - General Split Summary === 1) 0.65m - 7:07(10:56/m) 120/134bpm 84cal 5.49/0mph Add a comment 3.2mi, 26:13 Running - Intervals Intervals on the prom with Abergele Harriers.. Constant 25 minutes with 750 followed by 250 recoveries, repeated until the session finishes. === 1) 0.51m - 3:59(7:46/m) 124/136bpm 48cal 7.73/0mph 2) 0.17m - 2:17(13:29/m) 114/132bpm 20cal 4.45/0mph 3) 0.51m - 3:00(5:56/m) 128/141bpm 37cal 10.12/0mph 4) 0.18m - 2:44(15:31/m) 117/146bpm 26cal 3.87/0mph 5) 0.5m - 3:00(5:57/m) 130/140bpm 38cal 10.08/0mph 6) 0.18m - 2:33(14:20/m) 113/128bpm 21cal 4.18/0mph 7) 0.5m - 2:54(5:47/m) 120/137bpm 28cal 10.37/0mph 8) 0.17m - 2:51(16:19/m) 98/118bpm 14cal 3.68/0mph 9) 0.51m - 2:55(5:42/m) 112/125bpm 22cal 10.54/0mph Add a comment 1mi, 11:35 Running - General Split Summary === 1) 0.99m - 11:35(11:43/m) 136/161bpm 158cal 5.12/0mph Add a comment 2.4mi, 19:11 Running - General Split Summary === 1) 1m - 7:52(7:52/m) 134/146bpm 109cal 7.63/0mph 2) 1m - 8:06(8:06/m) 141/145bpm 118cal 7.41/0mph 3) 0.42m - 3:14(7:41/m) 142/152bpm 47cal 7.8/0mph Add a comment	-	0.5mi, 5:49 Running - General Split Summary === 1) 0.51m - 5:49(11:27/m) 116/124bpm 64cal 5.24/0mph Add a comment 6.3mi, 1:08:58 Running - Recovery Run Recovery run, tailrunning at club night === 1) 1m - 9:50(9:50/m) 121/128bpm 114cal 6.11/0mph 2) 1m - 11:02(11:02/m) 118/129bpm 114cal 5.44/0mph 3) 1m - 11:13(11:13/m) 122/139bpm 119cal 5.35/0mph 4) 1m - 11:27(11:27/m) 122/147bpm 116cal 5.24/0mph 5) 1m - 11:21(11:21/m) 119/125bpm 98cal 5.29/0mph 6) 1m - 11:21(11:21/m) 119/142bpm 101cal 5.29/0mph 7) 0.26m - 2:44(10:35/m) 125/136bpm 26cal 5.66/0mph Add a comment 6.2mi, 49:22 Running - General Splashpoint 10k, steady, lovely windy and sunny day === 1) 1m - 8:19(8:19/m) 131/146bpm 110cal 7.21/0mph 2) 1m - 7:44(7:44/m) 142/152bpm 114cal 7.76/0mph 3) 1m - 7:24(7:24/m) 151/163bpm 115cal 8.11/0mph 4) 1m - 7:57(7:57/m) 154/161bpm 126cal 7.55/0mph 5) 1m - 7:59(7:59/m) 154/167bpm 126cal 7.52/0mph 6) 1m - 8:09(8:09/m) 156/173bpm 130cal 7.36/0mph 7) 0.23m - 1:50(7:51/m) 163/171bpm 30cal 7.64/0mph Add a comment	7mi, 1:01:35 Running - Recovery Run At the top end of recovery run pace, trying to keep the legs moving properly whilst also going slow and steady. Another beautiful North Wales morning. === 1) 1m - 8:55(8:55/m) 128/142bpm 114cal 6.73/0mph 2) 1m - 8:43(8:43/m) 130/136bpm 110cal 6.89/0mph 3) 1m - 8:51(8:51/m) 136/153bpm 118cal 6.78/0mph 4) 1m - 8:36(8:36/m) 142/153bpm 121cal 6.98/0mph 5) 1m - 8:53(8:53/m) 134/149bpm 101cal 6.75/0mph 6) 1m - 8:43(8:43/m) 136/142bpm 102cal 6.88/0mph 7) 1m - 8:46(8:46/m) 137/146bpm 102cal 6.84/0mph 8) 0.01m - 7(11:10/m) 131/132bpm 1cal 5.37/0mph Add a comment
Fri 28th Sep Sep 28	Sat 29th Sep Sep 29	Sun 30th Sep Sep 30	Mon 1st Oct Oct 1	Tue 2nd Oct Oct 2	Wed 3rd Oct Oct 3	Thu 4th Oct Oct 4
5.1mi, 48:43 Running - Recovery Run Lovely gentle recovery run this morning. More lovely north Wales sunshine. === 1) 1m - 9:35(9:35/m) 130/165bpm 125cal 6.26/0mph 2) 1m - 9:26(9:26/m) 130/167bpm 114cal 6.36/0mph 3) 1m - 9:38(9:38/m) 129/156bpm 106cal 6.23/0mph 4) 1m - 9:46(9:46/m) 125/140bpm 93cal 6.14/0mph 5) 1m - 9:39(9:39/m) 124/129bpm 85cal 6.22/0mph 6) 0.06m - 38(10:15/m) 124/125bpm 5cal 5.85/0mph Add a comment	-	10.2mi, 1:25:14 Running - Long Run Last long run before Chester. Kept it simple, nice flat 10 miler to Prestatyn and back. === 1) 1m - 8:41(8:41/m) 134/143bpm 121cal 6.91/0mph 2) 1m - 8:14(8:14/m) 134/139bpm 111cal 7.29/0mph 3) 1m - 8:01(8:01/m) 136/143bpm 107cal 7.48/0mph 4) 1m - 8:00(8:00/m) 139/150bpm 108cal 7.5/0mph 5) 1m - 7:56(7:56/m) 144/157bpm 114cal 7.56/0mph 6) 1m - 8:26(8:26/m) 146/166bpm 121cal 7.12/0mph 7) 1m - 8:23(8:23/m) 147/161bpm 121cal 7.16/0mph 8) 1m - 8:29(8:29/m) 152/166bpm 129cal 7.07/0mph 9) 1m - 8:19(8:19/m) 153/160bpm 129cal 7.22/0mph 10) 1m - 8:45(8:45/m) 152/162bpm 129cal 6.86/0mph 11) 0.23m - 2:00(8:38/m) 152/155bpm 30cal 6.95/0mph Add a comment	5.6mi, 51:01 Running - General Split Summary === 1) 1m - 9:09(9:09/m) 121/141bpm 108cal 6.55/0mph 2) 1m - 10:04(10:04/m) 118/124bpm 103cal 5.96/0mph 3) 1m - 9:12(9:12/m) 120/126bpm 91cal 6.53/0mph 4) 1m - 8:55(8:55/m) 128/135bpm 102cal 6.73/0mph 5) 1m - 8:34(8:34/m) 133/150bpm 107cal 7/0mph 6) 0.6m - 5:07(8:36/m) 139/148bpm 71cal 6.97/0mph Add a comment	-	0.5mi, 5:06 Running - General Split Summary === 1) 0.51m - 5:06(10:06/m) 136/154bpm 72cal 5.94/0mph Add a comment 6.3mi, 52:49 Running - General Abergele Harriers club run, social run tonight and chatting speed. Thoroughly enjoyed e === 1) 1m - 8:46(8:46/m) 105/135bpm 77cal 6.84/0mph 2) 1m - 8:41(8:41/m) 132/156bpm 115cal 6.91/0mph 3) 1m - 8:44(8:44/m) 152/158bpm 143cal 6.87/0mph 4) 1m - 8:23(8:23/m) 153/162bpm 138cal 7.15/0mph 5) 1m - 8:16(8:16/m) 141/157bpm 111cal 7.25/0mph 6) 1m - 8:09(8:09/m) 140/146bpm 107cal 7.37/0mph 7) 0.25m - 1:50(7:26/m) 153/182bpm 28cal 8.07/0mph Add a comment 1.1mi, 8:27 Running - General Split Summary === 1) 1m - 7:47(7:47/m) 133/150bpm 109cal 7.7/0mph 2) 0.08m - 39(7:46/m) 148/151bpm 10cal 7.72/0mph Add a comment	-
Fri 5th Oct Oct 5	Sat 6th Oct Oct 6	Sun 7th Oct Oct 7	Mon 8th Oct Oct 8	Tue 9th Oct Oct 9	Wed 10th Oct Oct 10	Thu 11th Oct Oct 11
3.4mi, 30:02 Running - Recovery Run Gentle 15 out and back, next stop chester === 1) 1m - 8:59(8:59/m) 138/153bpm 128cal 6.68/0mph 2) 1m - 9:06(9:06/m) 149/156bpm 143cal 6.6/0mph 3) 1m - 8:18(8:18/m) 156/175bpm 134cal 7.23/0mph 4) 0.44m - 3:40(8:16/m) 150/157bpm 56cal 7.25/0mph Add a comment 0.6mi, 6:34 Running - General Split Summary === 1) 0.58m - 6:34(11:17/m) 151/162bpm 95cal 5.31/0mph Add a comment 1mi, 10:35 Running - General Split Summary === 1) 1m - 10:33(10:33/m) 129/159bpm 139cal 5.69/0mph 2) 0.01m - 3(8:03/m) 139/140bpm 7.46/0mph Add a comment	-	26.4mi, 3:40:46 Running - Race Chester marathon, what a day. My last marathon and it was a real struggle. Just about kept going until the end, but was reduced to a shuffle by then. === 1) 1m - 7:55(7:55/m) 141/159bpm 110cal 7.59/0mph 2) 1m - 7:39(7:39/m) 146/159bpm 111cal 7.84/0mph 3) 1m - 7:54(7:54/m) 143/154bpm 109cal 7.59/0mph 4) 1m - 8:00(8:00/m) 149/164bpm 117cal 7.5/0mph 5) 1m - 7:36(7:36/m) 144/154bpm 102cal 7.9/0mph 6) 1m - 7:57(7:57/m) 148/156bpm 111cal 7.55/0mph 7) 1m - 7:49(7:49/m) 151/157bpm 113cal 7.67/0mph 8) 1m - 7:53(7:53/m) 150/157bpm 110cal 7.6/0mph 9) 1m - 7:46(7:46/m) 146/155bpm 97cal 7.72/0mph 10) 1m - 8:41(8:41/m) 148/169bpm 111cal 6.91/0mph 11) 1m - 7:54(7:54/m) 151/158bpm 107cal 7.59/0mph 12) 1m - 7:53(7:53/m) 154/159bpm 114cal 7.62/0mph 13) 1m - 7:49(7:49/m) 155/164bpm 112cal 7.68/0mph 14) 1m - 7:37(7:37/m) 157/162bpm 112cal 7.88/0mph 15) 1m - 7:27(7:27/m) 160/171bpm 113cal 8.06/0mph 16) 1m - 7:52(7:52/m) 156/160bpm 111cal 7.62/0mph 17) 1m - 8:02(8:02/m) 158/168bpm 116cal 7.46/0mph 18) 1m - 8:09(8:09/m) 155/163bpm 111cal 7.36/0mph 19) 1m - 8:06(8:06/m) 152/157bpm 98cal 7.41/0mph 20) 1m - 8:13(8:13/m) 155/159bpm 107cal 7.31/0mph 21) 1m - 8:39(8:39/m) 155/168bpm 115cal 6.94/0mph 22) 1m - 9:08(9:08/m) 157/164bpm 127cal 6.57/0mph 23) 1m - 10:13(10:13/m) 153/163bpm 114cal 5.87/0mph 24) 1m - 9:54(9:54/m) 149/156bpm 81cal 6.06/0mph 25) 1m - 10:35(10:35/m) 139/152bpm 52cal 5.67/0mph 26) 1m - 9:56(9:56/m) 146/158bpm 68cal 6.04/0mph 27) 0.43m - 4:09(9:41/m) 150/157bpm 40cal 6.2/0mph 9th Oct 2018, 9:58am flanker wrote: Good to see you, and well done on toughing out those last few miles. I know the feeling of shuffling the last bit, but mine was from 17 :-/ Add a comment 0.6mi, 5:58 Running - General Split Summary === 1) 0.56m - 5:58(10:44/m) 127/144bpm 72cal 5.59/0mph Add a comment	-	-	3.7mi, 35:41 Running - Recovery Run Vaguely attempting this running stuff. Ouch, poor quads. === 1) 1m - 9:50(9:50/m) 128/138bpm 125cal 6.1/0mph 2) 1m - 9:56(9:56/m) 132/139bpm 125cal 6.04/0mph 3) 1m - 9:30(9:30/m) 133/165bpm 117cal 6.32/0mph 4) 0.71m - 6:24(9:02/m) 142/161bpm 89cal 6.64/0mph Add a comment	-
Fri 12th Oct Oct 12	Sat 13th Oct Oct 13	Sun 14th Oct Oct 14	Mon 15th Oct Oct 15	Tue 16th Oct Oct 16	Wed 17th Oct Oct 17	Thu 18th Oct Oct 18
-	3mi, 22:37 Running - parkrun Split Summary === 1) 1m - 7:32(7:32/m) 155/175bpm 120cal 7.96/0mph 2) 1m - 8:02(8:02/m) 165/173bpm 136cal 7.46/0mph 3) 0.96m - 7:02(7:20/m) 167/178bpm 121cal 8.18/0mph Add a comment 1.6mi, 13:39 Running - General Split Summary === 1) 1m - 8:49(8:49/m) 141/159bpm 127cal 6.8/0mph 2) 0.63m - 4:50(7:41/m) 154/165bpm 76cal 7.81/0mph Add a comment	6.2mi, 56:46 Running - General Splashpoint 10k, struggling this morning 😁 === 1) 1m - 9:51(9:51/m) 126/136bpm 122cal 6.09/0mph 2) 1m - 9:02(9:02/m) 135/148bpm 120cal 6.64/0mph 3) 1m - 9:00(9:00/m) 152/168bpm 140cal 6.67/0mph 4) 1m - 9:00(9:00/m) 144/160bpm 122cal 6.66/0mph 5) 1m - 8:52(8:52/m) 145/159bpm 125cal 6.76/0mph 6) 1m - 9:05(9:05/m) 150/162bpm 135cal 6.61/0mph 7) 0.23m - 1:55(8:18/m) 148/161bpm 26cal 7.23/0mph Add a comment	0.6mi, 6:28 Running - General Split Summary === 1) 0.62m - 6:28(10:27/m) 129/155bpm 82cal 5.74/0mph Add a comment 2.6mi, 20:50 Running - Intervals Abergele Harriers club session, supposedly pyramid session, but slightly changed and I kept mucking up with the watch === 1) 0.31m - 2:43(8:45/m) 138/158bpm 36cal 6.86/0mph 2) 0.33m - 1:56(5:55/m) 148/156bpm 29cal 10.14/0mph 3) 0.67m - 4:57(7:20/m) 150/163bpm 75cal 8.18/0mph 4) 0.66m - 5:37(8:28/m) 145/154bpm 81cal 7.09/0mph 5) 0.17m - 1:44(10:08/m) 137/145bpm 22cal 5.92/0mph 6) 0.49m - 3:53(7:53/m) 146/152bpm 56cal 7.62/0mph Add a comment 1.2mi, 14:57 Running - General Split Summary === 1) 1m - 11:42(11:42/m) 121/145bpm 131cal 5.12/0mph 2) 0.21m - 3:14(15:25/m) 122/137bpm 33cal 3.89/0mph Add a comment	-	0.5mi, 5:58 Running - General Split Summary === 1) 0.51m - 5:58(11:38/m) 116/145bpm 64cal 5.16/0mph Add a comment 6.3mi, 1:02:56 Running - General Tail running on club night === 1) 1m - 9:37(9:37/m) 126/135bpm 118cal 6.24/0mph 2) 1m - 9:58(9:58/m) 128/148bpm 116cal 6.02/0mph 3) 1m - 10:02(10:02/m) 125/132bpm 105cal 5.98/0mph 4) 1m - 10:36(10:36/m) 128/132bpm 113cal 5.66/0mph 5) 1m - 9:55(9:55/m) 125/132bpm 90cal 6.06/0mph 6) 1m - 10:15(10:15/m) 124/132bpm 87cal 5.85/0mph 7) 0.25m - 2:34(10:27/m) 128/133bpm 24cal 5.74/0mph Add a comment 1.1mi, 10:01 Running - General Split Summary === 1) 1m - 9:24(9:24/m) 128/161bpm 117cal 6.39/0mph 2) 0.07m - 38(8:53/m) 132/134bpm 8cal 6.75/0mph Add a comment	7mi, 58:07 Running - General Pensarn out and back, nothing is working at the moment === 1) 1m - 8:21(8:21/m) 138/152bpm 117cal 7.19/0mph 2) 1m - 8:00(8:00/m) 146/152bpm 119cal 7.5/0mph 3) 1m - 7:58(7:58/m) 151/159bpm 120cal 7.54/0mph 4) 1m - 8:09(8:09/m) 153/160bpm 124cal 7.36/0mph 5) 1m - 8:25(8:25/m) 149/161bpm 123cal 7.13/0mph 6) 1m - 8:36(8:36/m) 145/156bpm 115cal 6.98/0mph 7) 1m - 8:35(8:35/m) 146/157bpm 114cal 6.99/0mph 8) 0.01m - 4(7:56/m) 146/147bpm 7.57/0mph Add a comment

2018	Date	Result	WAVA
MBNA Chester Marathon	7 Oct	3:40:36	62.65%
Plas Menai to Caernarfon 5k	22 Aug	19:47	73.96%
Race the Train	18 Jul	18:22	75.89%
Y Felinheli 10k	4 Jul	41:55	72.07%
The Fairy Freckled Cow Trail Race	1 Jul	49:11	67.22%
Runfest Wales Half Marathon	23 Jun	1:33:32	70.38%
Torbay Velopark parkrun	16 Jun	19:56	72.81%
Welsh Castles Relay, Stage 20	10 Jun	1:09:15	70.15%
Deganwy Dash	1 Jun	33:54	70.77%
Conwy parkrun	26 May	20:00	72.57%
Christleton 5k	18 May	19:27	74.62%
Ffrith 5k	13 May	19:40	73.80%
Big Rock 10K	5 May	41:53	72.13%
Borders League, Deeside	25 Apr	30:40	72.76%
Essar Chester Spring 5	11 Apr	33:26	71.76%
Border League - Mold	8 Apr	34:07	70.32%
Llandudno Easter 5k	31 Mar	20:17	71.56%
Denbighshire 10k	25 Mar	44:38	67.68%
Birkenhead parkrun	10 Mar	20:03	72.39%
Village Bakery Half Marathon	25 Feb	1:33:42	70.26%
Borders League Caernarfon	18 Feb	42:47	70.61%
Nick Beer 10k	11 Feb	43:40	69.18%
2017	Date	Result	WAVA
Bangor XC	25 Nov	46:31	56.73%
Llandudno XC	21 Oct	50:18	52.47%
Caernarfon 10k	3 Sep	41:44	72.39%
Caernarfon to Plas Menai 5k	23 Aug	20:06	72.21%
Chirk Castle Half Marathon	9 Jul	1:46:27	61.33%
Llanfairpwll 5k	5 Jul	20:29	70.30%
The Fairy Freckled Cow Trail Race	2 Jul	48:18	67.91%
Y Felinheli 10k	28 Jun	42:21	70.77%
Runfest Wales Half Marathon	24 Jun	1:36:26	67.70%
Welsh Castles Relay, Stage 11	11 Jun	1:30:27	67.58%
Deganwy Dash	2 Jun	33:57	70.12%
Ffrith 5k	7 May	20:53	68.96%
Big Rock 10K	29 Apr	44:05	67.99%
Twin Piers 10k	21 Jan	43:41	68.61%
2016	Date	Result	WAVA
Conwy Half Marathon	20 Nov	1:34:54	68.79%
Abergele 5 Mile Road Race	30 Oct	34:47	68.44%
The Fairy Freckled Cow Trail Race	3 Jul	48:49	66.67%
Runfest Wales Half Marathon	25 Jun	1:33:47	69.04%
Conwy parkrun	18 Jun	20:07	71.03%
Conwy parkrun	19 Mar	20:10	70.85%
Conwy parkrun	12 Mar	20:26	69.93%
Conwy parkrun	5 Mar	20:35	69.42%
Conwy parkrun	27 Feb	20:44	68.92%
Rhyl 10 mile	21 Feb	1:13:53	66.01%
Nick Beer 10k	7 Feb	43:51	67.82%
Twin Piers 10k	23 Jan	42:58	69.22%
Conwy parkrun	2 Jan	20:59	68.10%
2015	Date	Result	WAVA
Abergele 5 Mile Road Race	1 Nov	36:21	64.98%
Conwy parkrun	31 Oct	21:36	66.15%
Conwy parkrun	10 Oct	22:11	64.41%
Conwy parkrun	19 Sep	22:12	64.36%
Conwy parkrun	12 Sep	22:31	63.46%
Conwy parkrun	5 Sep	22:44	62.85%
Conwy parkrun	29 Aug	23:16	61.41%
2014	Date	Result	WAVA
North Wales Half Marathon	3 Aug	1:50:40	58.02%
Runfest Wales half marathon	29 Jun	1:38:08	64.91%
Chester half marathon	18 May	1:43:01	61.83%
Rhyl 10 Mile Race	23 Feb	1:20:21	59.73%
Southport Mad Dog 10K	9 Feb	51:47	56.55%
2012	Date	Result	WAVA
Stockport 10	9 Dec	1:18:18	60.81%
The BIG Fetch Mile	10 Nov	6:36	60.84%
Torbay Half Marathon	24 Jun	1:43:49	60.37%
Freckleton Half Marathon	17 Jun	1:43:48	60.38%
Southport Mad Dog 10k	12 Feb	43:21	66.53%
2011	Date	Result	WAVA
Stockport 10	11 Dec	1:21:16	58.13%
MBNA Chester Marathon	9 Oct	4:40:00	46.48%
Fleetwood Half Marathon	28 Aug	1:45:12	59.58%
Torbay Half Marathon	19 Jun	1:44:29	59.51%
Llandudno 10 mile race	22 May	1:18:28	59.74%
2010	Date	Result	WAVA
Freckleton Half Marathon	20 Jun	2:02:58	50.17%
Great Manchester Run	16 May	49:15	57.68%

bonners M45

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