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bonners M45

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Race Times

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Mileage

Training

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Abergele Harriers

Races
78
Miles
8801
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

Planned Races

23 Feb 19	Rhyl 10 Mile
03 Mar 19	Borders League Birkenhead

Groups

This user is a member of 100 Words, 1500 miles in 2018, 1500 miles in 2019, 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

2019 Targets

RUN
1500

Set your targets for 2019

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2014	2015	2016	2017	2018	2019
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	16	49:15		43:21	51:47		42:58	41:44	41:53	43:55
6.8mi	The Fairy Freckled Cow Trail Race6.8mi	48:18	7:06	67.91	4						48:49	48:18	49:11	59:15
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
2019	159	99	0	0	0	0	0	0	0	0	0	0	258
2018	144	142	168	176	183	170	207	259	212	84	10	72	1826
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

Tue 22nd Jan Jan 22	Wed 23rd Jan Jan 23	Thu 24th Jan Jan 24	Fri 25th Jan Jan 25	Sat 26th Jan Jan 26	Sun 27th Jan Jan 27	Mon 28th Jan Jan 28
-	0.5mi, 5:04 Running - Warm Down Split Summary === 1) 0.5m - 5:04(10:04/m) 135/148bpm 69cal 5.96/0mph Add a comment 6.2mi, 57:09 Running - General Abergele Harriers club run, social run tonight, helping a new member === 1) 1m - 9:32(9:32/m) 127/148bpm 121cal 6.3/0mph 2) 1m - 9:24(9:24/m) 131/147bpm 119cal 6.39/0mph 3) 1m - 9:14(9:14/m) 132/140bpm 114cal 6.5/0mph 4) 1m - 9:22(9:22/m) 146/155bpm 140cal 6.4/0mph 5) 1m - 8:52(8:52/m) 142/155bpm 118cal 6.76/0mph 6) 1m - 8:41(8:41/m) 148/162bpm 122cal 6.91/0mph 7) 0.24m - 2:04(8:45/m) 148/155bpm 30cal 6.86/0mph Add a comment 2mi, 17:14 Running - Warm Up Split Summary === 1) 1m - 8:53(8:53/m) 129/142bpm 116cal 6.76/0mph 2) 1m - 8:19(8:19/m) 137/143bpm 114cal 7.21/0mph 3) 0.01m - 3(6:58/m) 137/138bpm 8.62/0mph Add a comment	8.3mi, 1:12:25 Running - General Think my legs struggled going slowly yesterday, felt hard going today === 1) 1m - 9:02(9:02/m) 131/141bpm 118cal 6.64/0mph 2) 1m - 8:42(8:42/m) 138/149bpm 121cal 6.89/0mph 3) 1m - 8:43(8:43/m) 138/149bpm 118cal 6.88/0mph 4) 1m - 8:40(8:40/m) 146/152bpm 127cal 6.92/0mph 5) 1m - 8:45(8:45/m) 142/148bpm 119cal 6.86/0mph 6) 1m - 8:51(8:51/m) 140/146bpm 110cal 6.78/0mph 7) 1m - 8:36(8:36/m) 142/150bpm 111cal 6.97/0mph 8) 1m - 9:00(9:00/m) 141/150bpm 110cal 6.66/0mph 9) 0.25m - 2:06(8:24/m) 143/151bpm 26cal 7.14/0mph Add a comment	-	5.7mi, 1:35:06 Cross-Training - Walking Split Summary === 1) 1m - 18:33(18:33/m) 102/158bpm 160cal 54/73rpm 3.23/0mph 2) 1m - 16:03(16:03/m) 86/92bpm 129cal 54/60rpm 3.74/0mph 3) 0.14m - 2:44(19:38/m) 84/92bpm 17cal 54/60rpm 3.06/0mph 4) 1m - 16:31(16:31/m) 84/117bpm 124cal 53/60rpm 3.63/0mph 5) 1m - 16:38(16:38/m) 85/107bpm 124cal 53/56rpm 3.61/0mph 6) 1m - 16:22(16:22/m) 83/92bpm 127cal 53/60rpm 3.67/0mph 7) 0.52m - 8:14(15:56/m) 77/93bpm 46cal 56/61rpm 3.77/0mph Add a comment 0.9mi, 9:05 Running - Warm Down Split Summary === 1) 0.87m - 9:05(10:25/m) 140/169bpm 124cal 5.76/0mph Add a comment 3mi, 23:15 Running - parkrun Bodelwyddan parkrun === 1) 1m - 7:45(7:45/m) 141/161bpm 112cal 7.74/0mph 2) 1m - 8:05(8:05/m) 154/172bpm 129cal 7.42/0mph 3) 0.98m - 7:25(7:32/m) 166/176bpm 126cal 7.96/0mph Add a comment 2mi, 18:58 Running - Warm Up Split Summary === 1) 1m - 9:50(9:50/m) 140/154bpm 142cal 6.1/0mph 2) 0.97m - 9:07(9:25/m) 142/161bpm 128cal 6.37/0mph Add a comment	0.9mi, 9:58 Running - Warm Down Split Summary === 1) 0.92m - 9:58(10:52/m) 144/161bpm 144cal 5.53/0mph Add a comment 6.1mi, 43:44 Running - Race Borders League, Tattenhall, very blustery conditions === 1) 1m - 7:02(7:02/m) 137/149bpm 100cal 8.53/0mph 2) 1m - 7:25(7:25/m) 149/168bpm 116cal 8.08/0mph 3) 1m - 7:55(7:55/m) 158/167bpm 129cal 7.58/0mph 4) 1m - 7:07(7:07/m) 157/163bpm 114cal 8.43/0mph 5) 1m - 6:40(6:40/m) 161/166bpm 110cal 9/0mph 6) 1m - 7:13(7:13/m) 165/180bpm 124cal 8.31/0mph 7) 0.07m - 22(5:23/m) 172/174bpm 6cal 11.14/0mph Add a comment 2.2mi, 20:59 Running - Warm Up Split Summary === 1) 1m - 9:54(9:54/m) 124/128bpm 117cal 6.06/0mph 2) 1m - 8:41(8:41/m) 134/155bpm 115cal 6.91/0mph 3) 0.2m - 2:24(12:15/m) 133/148bpm 30cal 4.89/0mph Add a comment	0.8mi, 8:57 Running - Warm Down Split Summary === 1) 0.79m - 8:57(11:21/m) 153/165bpm 136cal 5.29/0mph Add a comment 3.1mi, 29:15 Running - Hill Work Abergele Harriers Hill session. 8x up the hill with jog down recoveries, hard brilliant session === 1) 0.2m - 1:17(6:25/m) 126/147bpm 15cal 9.35/0mph 2) 0.21m - 2:38(12:20/m) 136/154bpm 36cal 4.86/0mph 3) 0.19m - 1:15(6:26/m) 130/147bpm 15cal 9.33/0mph 4) 0.21m - 2:43(13:04/m) 139/153bpm 39cal 4.59/0mph 5) 0.19m - 1:16(6:31/m) 136/144bpm 17cal 9.2/0mph 6) 0.2m - 2:33(12:38/m) 134/145bpm 33cal 4.75/0mph 7) 0.2m - 1:14(6:19/m) 122/137bpm 12cal 9.49/0mph 8) 0.21m - 2:57(13:45/m) 126/139bpm 32cal 4.36/0mph 9) 0.2m - 1:13(6:15/m) 131/142bpm 14cal 9.59/0mph 10) 0.22m - 2:53(13:04/m) 128/140bpm 32cal 4.59/0mph 11) 0.2m - 1:14(6:11/m) 133/149bpm 14cal 9.71/0mph 12) 0.21m - 2:51(13:45/m) 131/154bpm 32cal 4.36/0mph 13) 0.2m - 1:13(6:00/m) 139/157bpm 15cal 10/0mph 14) 0.22m - 2:38(12:03/m) 148/156bpm 40cal 4.98/0mph 15) 0.2m - 1:17(6:34/m) 152/163bpm 19cal 9.13/0mph 16) 0.01m - 3(8:21/m) 163/163bpm 7.18/0mph Add a comment 2.4mi, 23:34 Running - Warm Up Split Summary === 1) 1m - 8:18(8:18/m) 136/150bpm 116cal 7.23/0mph 2) 1m - 9:24(9:24/m) 144/158bpm 136cal 6.39/0mph 3) 0.42m - 5:52(13:59/m) 117/140bpm 50cal 4.29/0mph Add a comment
Tue 29th Jan Jan 29	Wed 30th Jan Jan 30	Thu 31st Jan Jan 31	Fri 1st Feb Feb 1	Sat 2nd Feb Feb 2	Sun 3rd Feb Feb 3	Mon 4th Feb Feb 4
-	0.9mi, 7:12 Running - General Split Summary === 1) 0.89m - 7:12(8:05/m) 135/147bpm 96cal 7.42/0mph Add a comment 1.1mi, 11:36 Running - General Split Summary === 1) 1m - 10:34(10:34/m) 124/139bpm 120cal 5.68/0mph 2) 0.11m - 1:02(9:34/m) 124/127bpm 11cal 6.27/0mph Add a comment	7mi, 59:45 Running - General Split Summary === 1) 1m - 8:49(8:49/m) 131/139bpm 113cal 6.8/0mph 2) 1m - 8:37(8:37/m) 136/142bpm 114cal 6.96/0mph 3) 1m - 8:24(8:24/m) 138/148bpm 112cal 7.14/0mph 4) 1m - 8:24(8:24/m) 139/145bpm 110cal 7.14/0mph 5) 1m - 8:16(8:16/m) 141/145bpm 109cal 7.26/0mph 6) 1m - 8:28(8:28/m) 140/157bpm 104cal 7.08/0mph 7) 1m - 8:42(8:42/m) 138/143bpm 100cal 6.89/0mph 8) 0.01m - 4(6:59/m) 135/136bpm 8.59/0mph Add a comment	7mi, 1:00:43 Running - General Another 7 miler done, still very sore with the achillies but pottering on === 1) 1m - 8:52(8:52/m) 124/137bpm 106cal 6.76/0mph 2) 1m - 8:26(8:26/m) 135/144bpm 114cal 7.11/0mph 3) 1m - 8:09(8:09/m) 140/149bpm 115cal 7.36/0mph 4) 1m - 8:29(8:29/m) 142/151bpm 120cal 7.07/0mph 5) 1m - 8:56(8:56/m) 140/144bpm 117cal 6.71/0mph 6) 1m - 9:03(9:03/m) 139/144bpm 113cal 6.63/0mph 7) 1m - 8:44(8:44/m) 136/141bpm 95cal 6.87/0mph 8) 0.01m - 4(9:41/m) 138/138bpm 6.19/0mph Add a comment	5.3mi, 45:43 Running - General Running in Blackpool, enjoying our wedding anniversary === 1) 1m - 9:20(9:20/m) 122/133bpm 109cal 6.42/0mph 2) 1m - 9:43(9:43/m) 115/132bpm 93cal 6.17/0mph 3) 1m - 7:59(7:59/m) 137/146bpm 110cal 7.52/0mph 4) 1m - 7:45(7:45/m) 142/152bpm 112cal 7.75/0mph 5) 1m - 8:26(8:26/m) 143/163bpm 119cal 7.12/0mph 6) 0.28m - 2:30(9:01/m) 138/147bpm 32cal 6.65/0mph Add a comment	10mi, 1:25:15 Running - Long Run Slowly building the distance up. Blackpool out and back, first 5 miles positively Arctic wind!!! === 1) 1m - 9:20(9:20/m) 120/142bpm 108cal 6.43/0mph 2) 1m - 8:50(8:50/m) 127/134bpm 109cal 6.79/0mph 3) 1m - 8:33(8:33/m) 130/135bpm 107cal 7.02/0mph 4) 1m - 8:34(8:34/m) 131/137bpm 104cal 7.01/0mph 5) 1m - 8:22(8:22/m) 127/133bpm 85cal 7.18/0mph 6) 1m - 8:20(8:20/m) 126/131bpm 77cal 7.2/0mph 7) 1m - 8:23(8:23/m) 122/130bpm 63cal 7.16/0mph 8) 0.07m - 34(8:17/m) 119/120bpm 3cal 7.24/0mph 9) 1m - 8:21(8:21/m) 127/139bpm 79cal 7.19/0mph 10) 1m - 7:57(7:57/m) 119/130bpm 49cal 7.54/0mph 11) 0.96m - 8:03(8:25/m) 116/120bpm 44cal 7.13/0mph Add a comment	0.6mi, 6:33 Running - Warm Down Split Summary === 1) 0.63m - 6:33(10:24/m) 152/162bpm 109cal 5.77/0mph Add a comment 2.8mi, 18:11 Running - Intervals Abergele Harriers interval session. First of three, threshold intervals, 6 x 3 mins with 1 min recoveries === 1) 0.46m - 3:01(6:30/m) 133/149bpm 43cal 9.23/0mph 2) 0.46m - 3:02(6:35/m) 149/159bpm 49cal 9.12/0mph 3) 0.46m - 3:01(6:34/m) 152/165bpm 50cal 9.13/0mph 4) 0.47m - 3:06(6:36/m) 151/163bpm 51cal 9.1/0mph 5) 0.45m - 2:57(6:35/m) 157/171bpm 50cal 9.1/0mph 6) 0.45m - 3:03(6:47/m) 154/165bpm 50cal 8.84/0mph Add a comment 3.7mi, 33:32 Running - Warm Up Split Summary === 1) 1m - 8:22(8:22/m) 133/145bpm 120cal 7.17/0mph 2) 1m - 8:14(8:14/m) 141/150bpm 127cal 7.28/0mph 3) 1m - 10:07(10:07/m) 136/154bpm 138cal 5.93/0mph 4) 0.65m - 6:48(10:30/m) 130/148bpm 75cal 5.72/0mph Add a comment
Tue 5th Feb Feb 5	Wed 6th Feb Feb 6	Thu 7th Feb Feb 7	Fri 8th Feb Feb 8	Sat 9th Feb Feb 9	Sun 10th Feb Feb 10	Mon 11th Feb Feb 11
-	0.5mi, 4:51 Running - Warm Down Split Summary === 1) 0.51m - 4:51(9:35/m) 152/161bpm 78cal 6.26/0mph Add a comment 6.2mi, 52:52 Running - General Abergele Harriers club run, winter 10k route, chilled pace === 1) 1m - 8:33(8:33/m) 137/153bpm 127cal 7.02/0mph 2) 1m - 8:39(8:39/m) 136/146bpm 125cal 6.94/0mph 3) 1m - 8:25(8:25/m) 154/163bpm 140cal 7.13/0mph 4) 1m - 8:42(8:42/m) 155/160bpm 147cal 6.89/0mph 5) 1m - 8:08(8:08/m) 156/164bpm 137cal 7.37/0mph 6) 1m - 8:29(8:29/m) 156/171bpm 141cal 7.08/0mph 7) 0.24m - 1:56(7:58/m) 157/170bpm 32cal 7.53/0mph Add a comment 2.6mi, 19:56 Running - Warm Up Split Summary === 1) 1m - 8:15(8:15/m) 134/152bpm 119cal 7.28/0mph 2) 1m - 7:46(7:46/m) 146/159bpm 123cal 7.73/0mph 3) 0.58m - 3:55(6:43/m) 159/167bpm 67cal 8.93/0mph 6th Feb 2019, 9:21pm Watford Wobble wrote: Ah, good to see you still running and logging runs :-) Was just talking to Fizz and wondered how you were. 6th Feb 2019, 10:00pm bonners wrote: Yup, achillies still sore, but getting better each week. Having a bit of a forum break, but will be returning. Thanks for asking😊 Add a comment	6.3mi, 1:40:36 Cross-Training - Walking Split Summary === 1) 1m - 16:11(16:11/m) 81/104bpm 124cal 54/77rpm 3.71/0mph 2) 1m - 15:45(15:45/m) 78/90bpm 124cal 54/57rpm 3.81/0mph 3) 1m - 15:25(15:25/m) 82/113bpm 125cal 54/60rpm 3.89/0mph 4) 1m - 15:40(15:40/m) 74/109bpm 120cal 54/60rpm 3.83/0mph 5) 1m - 15:47(15:47/m) 92/107bpm 129cal 54/60rpm 3.8/0mph 6) 1m - 16:17(16:17/m) 88/108bpm 127cal 53/60rpm 3.68/0mph 7) 0.34m - 5:31(16:18/m) 86/105bpm 44cal 54/60rpm 3.68/0mph Add a comment	5.1mi, 44:13 Running - Recovery Run Gentle recovery run in the wind === 1) 1m - 8:52(8:52/m) 131/140bpm 119cal 6.76/0mph 2) 1m - 8:52(8:52/m) 138/145bpm 125cal 6.77/0mph 3) 1m - 8:16(8:16/m) 136/143bpm 110cal 7.25/0mph 4) 1m - 8:55(8:55/m) 136/143bpm 115cal 6.74/0mph 5) 1m - 8:51(8:51/m) 141/150bpm 122cal 6.78/0mph 6) 0.06m - 27(7:48/m) 148/150bpm 6cal 7.69/0mph Add a comment	3.8mi, 1:04:22 Cross-Training - Walking Split Summary === 1) 1m - 16:53(16:53/m) 104/122bpm 131cal 53/78rpm 3.55/0mph 2) 1m - 16:25(16:25/m) 81/103bpm 126cal 53/57rpm 3.66/0mph 3) 1m - 16:36(16:36/m) 84/101bpm 129cal 54/106rpm 3.61/0mph 4) 0.83m - 14:29(17:30/m) 88/108bpm 108cal 55/111rpm 3.43/0mph Add a comment 3.2mi, 28:13 Running - Recovery Run Shake the legs out before tomorrow === 1) 1m - 9:00(9:00/m) 130/148bpm 120cal 6.67/0mph 2) 1m - 8:34(8:34/m) 132/147bpm 113cal 7.01/0mph 3) 1m - 9:01(9:01/m) 136/149bpm 121cal 6.66/0mph 4) 0.21m - 1:39(7:57/m) 139/148bpm 23cal 7.55/0mph Add a comment	0.4mi, 3:38 Running - Warm Down Split Summary === 1) 0.39m - 3:38(9:17/m) 141/156bpm 54cal 6.46/0mph Add a comment 6.2mi, 44:15 Running - Race Nick Beer 10k. Happy with that, slower than last year but felt I was racing with the right people all the way through === 1) 1m - 6:57(6:57/m) 146/160bpm 107cal 8.63/0mph 2) 1m - 7:04(7:04/m) 147/154bpm 110cal 8.49/0mph 3) 1m - 8:48(8:48/m) 156/165bpm 144cal 6.81/0mph 4) 1m - 6:27(6:27/m) 162/169bpm 109cal 9.29/0mph 5) 1m - 6:13(6:13/m) 169/179bpm 111cal 9.65/0mph 6) 1m - 7:15(7:15/m) 166/172bpm 127cal 8.27/0mph 7) 0.23m - 1:30(6:41/m) 169/173bpm 27cal 8.99/0mph Add a comment 1.2mi, 13:19 Running - Warm Up Split Summary === 1) 1m - 10:22(10:22/m) 136/154bpm 147cal 5.79/0mph 2) 0.23m - 2:57(13:08/m) 140/151bpm 43cal 4.57/0mph Add a comment	0.6mi, 6:43 Running - Warm Down Split Summary === 1) 0.63m - 6:43(10:43/m) 127/159bpm 87cal 5.6/0mph Add a comment 2.8mi, 26:10 Running - Intervals Abergele Harriers interval session. 12 x 200 with jog back recoveries. Taken steady tonight after yesterday's race === 1) 0.12m - 45(6:12/m) 100/120bpm 5cal 9.68/0mph 2) 0.11m - 1:16(11:44/m) 110/127bpm 12cal 5.11/0mph 3) 0.13m - 49(6:25/m) 119/141bpm 9cal 9.36/0mph 4) 0.12m - 1:39(13:17/m) 123/142bpm 20cal 4.52/0mph 5) 0.12m - 47(6:22/m) 116/126bpm 8cal 9.43/0mph 6) 0.12m - 1:41(13:30/m) 110/123bpm 14cal 4.44/0mph 7) 0.13m - 46(6:06/m) 122/129bpm 9cal 9.82/0mph 8) 0.12m - 1:26(11:34/m) 105/129bpm 11cal 5.19/0mph 9) 0.12m - 46(6:13/m) 113/122bpm 7cal 9.65/0mph 10) 0.13m - 1:38(12:53/m) 109/125bpm 13cal 4.66/0mph 11) 0.13m - 47(6:04/m) 116/123bpm 7cal 9.89/0mph 12) 0.12m - 1:42(13:58/m) 118/133bpm 16cal 4.3/0mph 13) 0.12m - 46(6:15/m) 127/148bpm 8cal 9.6/0mph 14) 0.12m - 1:38(13:06/m) 125/146bpm 19cal 4.58/0mph 15) 0.13m - 46(6:02/m) 127/129bpm 9cal 9.95/0mph 16) 0.11m - 1:32(13:54/m) 126/139bpm 18cal 4.32/0mph 17) 0.13m - 45(6:02/m) 130/135bpm 9cal 9.94/0mph 18) 0.13m - 1:45(13:21/m) 135/153bpm 23cal 4.49/0mph 19) 0.12m - 45(6:07/m) 135/151bpm 9cal 9.8/0mph 20) 0.11m - 1:05(10:01/m) 127/156bpm 12cal 5.99/0mph 21) 0.13m - 44(5:46/m) 131/151bpm 8cal 10.42/0mph 22) 0.12m - 1:36(13:08/m) 121/139bpm 15cal 4.57/0mph 23) 0.13m - 46(5:56/m) 128/138bpm 9cal 10.12/0mph 24) 0m - 1(4:46/m) 137/138bpm 12.61/0mph Add a comment 3.1mi, 30:50 Running - Warm Up Split Summary === 1) 1m - 9:09(9:09/m) 126/137bpm 116cal 6.56/0mph 2) 1m - 9:16(9:16/m) 130/151bpm 117cal 6.48/0mph 3) 1m - 11:47(11:47/m) 116/135bpm 108cal 5.09/0mph 4) 0.05m - 39(12:34/m) 108/118bpm 3cal 4.78/0mph Add a comment
Tue 12th Feb Feb 12	Wed 13th Feb Feb 13	Thu 14th Feb Feb 14	Fri 15th Feb Feb 15	Sat 16th Feb Feb 16	Sun 17th Feb Feb 17	Mon 18th Feb Feb 18
-	0.5mi, 5:07 Running - Warm Down Split Summary === 1) 0.5m - 5:07(10:17/m) 141/168bpm 75cal 5.84/0mph Add a comment 6.3mi, 43:33 Running - Tempo Abergele Harriers winter 10k route. Really pleased with that, gave it a proper push tonight === 1) 1m - 6:32(6:32/m) 162/175bpm 112cal 9.19/0mph 2) 1m - 6:59(6:59/m) 168/175bpm 125cal 8.59/0mph 3) 1m - 6:56(6:56/m) 167/171bpm 123cal 8.66/0mph 4) 1m - 7:11(7:11/m) 166/173bpm 127cal 8.36/0mph 5) 1m - 6:48(6:48/m) 168/174bpm 122cal 8.83/0mph 6) 1m - 7:15(7:15/m) 166/170bpm 127cal 8.27/0mph 7) 0.26m - 1:52(7:05/m) 166/170bpm 33cal 8.48/0mph Add a comment 2.6mi, 21:21 Running - Warm Up Split Summary === 1) 1m - 8:32(8:32/m) 133/145bpm 117cal 7.04/0mph 2) 1m - 8:02(8:02/m) 144/153bpm 122cal 7.47/0mph 3) 0.61m - 4:47(7:53/m) 143/151bpm 71cal 7.61/0mph Add a comment	6.2mi, 58:24 Running - Recovery Run Very sore legs after last night's club effort. Beautiful morning === 1) 1m - 10:05(10:05/m) 124/137bpm 122cal 5.95/0mph 2) 1m - 8:51(8:51/m) 133/144bpm 119cal 6.77/0mph 3) 1m - 9:22(9:22/m) 130/139bpm 111cal 6.4/0mph 4) 1m - 9:19(9:19/m) 131/138bpm 106cal 6.44/0mph 5) 1m - 9:21(9:21/m) 130/137bpm 99cal 6.42/0mph 6) 1m - 9:20(9:20/m) 132/146bpm 100cal 6.42/0mph 7) 0.24m - 2:06(8:37/m) 134/140bpm 23cal 6.96/0mph Add a comment	5.1mi, 45:24 Running - Recovery Run Recovery run, another run ruined by getting attacked by dogs === 1) 1m - 9:20(9:20/m) 124/131bpm 114cal 6.43/0mph 2) 1m - 9:20(9:20/m) 127/135bpm 112cal 6.42/0mph 3) 1m - 9:16(9:16/m) 125/132bpm 101cal 6.47/0mph 4) 1m - 9:16(9:16/m) 130/146bpm 105cal 6.48/0mph 5) 1m - 7:49(7:49/m) 151/162bpm 123cal 7.68/0mph 6) 0.05m - 23(7:34/m) 143/145bpm 5cal 7.92/0mph Add a comment	2mi, 19:01 Running - Warm Down Split Summary === 1) 1m - 9:30(9:30/m) 146/161bpm 146cal 6.32/0mph 2) 1m - 9:28(9:28/m) 136/155bpm 127cal 6.34/0mph 3) 0.01m - 3(7:47/m) 153/154bpm 7.7/0mph Add a comment 3.1mi, 20:54 Running - parkrun Torbay Velopark parkrun, pleased with that, minute slower than best on the course, but was a muddy XC last mile === 1) 1m - 6:19(6:19/m) 142/158bpm 94cal 9.49/0mph 2) 1m - 6:41(6:41/m) 165/175bpm 117cal 8.98/0mph 3) 1m - 7:07(7:07/m) 166/175bpm 125cal 8.43/0mph 4) 0.13m - 47(6:08/m) 174/178bpm 14cal 9.77/0mph Add a comment 2.5mi, 20:37 Running - Warm Up Split Summary === 1) 1m - 8:35(8:35/m) 137/147bpm 125cal 7/0mph 2) 1m - 8:09(8:09/m) 141/152bpm 119cal 7.36/0mph 3) 0.48m - 3:53(8:05/m) 149/155bpm 60cal 7.43/0mph Add a comment	7.5mi, 59:15 Running - Race Beat the Train race, Totnes to Staverton and ba k. Unfortunately slightly ruined by no marshal at the turn point, pretty piss poor organisation for a fairly expensive race. Overall was a fairly tough trail race with some proper muddy bits in places === 1) 1m - 7:14(7:14/m) 149/169bpm 112cal 8.3/0mph 2) 1m - 7:29(7:29/m) 160/169bpm 125cal 8.02/0mph 3) 1m - 9:10(9:10/m) 161/168bpm 153cal 6.55/0mph 4) 1m - 7:25(7:25/m) 160/174bpm 124cal 8.09/0mph 5) 1m - 8:29(8:29/m) 163/171bpm 144cal 7.07/0mph 6) 1m - 7:36(7:36/m) 164/170bpm 130cal 7.9/0mph 7) 1m - 8:04(8:04/m) 164/174bpm 137cal 7.43/0mph 8) 0.5m - 3:48(7:36/m) 165/171bpm 65cal 7.9/0mph Add a comment 2mi, 20:29 Running - Warm Up Split Summary === 1) 1m - 10:03(10:03/m) 129/142bpm 130cal 5.97/0mph 2) 0.98m - 10:26(10:37/m) 145/165bpm 157cal 5.65/0mph Add a comment	-

2019	Date	Result	WAVA
Beat the Train	17 Feb	59:15	56.25%
Nick Beer 10k	10 Feb	44:09	68.98%
Borders League 3 Tattenhall	27 Jan	43:44	67.24%
Twin Piers 10K	19 Jan	43:55	69.34%
North Wales XC, Northop	12 Jan	37:19	62.22%
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%

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