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bonners M50

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Abergele Harriers

Races
97
Miles
9893
WAVA
75.89%
Mile
6:36
5k
19:27
5M
33:03
10k
41:00
10M
1:11:39
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

Wildebeest (73)

Planned Races

08 Sep 19

Lake Vyrnwy Half Marathon

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This user is a member of 100 Words, 1500 miles in 2018, 1500 miles in 2019, Beginners, Conquercise Game, Fetch 15th Anniversary Shirts & Vests, 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, Sub-20 5k, UTMOST

2019 Targets

RUN
1500

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Buddies

Dist	Races	PB	WB	2010	2011	2012	2014	2015	2016	2017	2018	2019
1mi	1	6:36 6:36/mi	60.84			6:36 60.84
3mi	1	18:22 6:12/mi	75.89								18:22 75.89
5km	28	19:27 6:16/mi	75.16					21:36 66.15	20:07 71.03	20:06 72.21	19:27 74.62	19:28 75.16
4mi	1	27:00 6:45/mi	69.77									27:00 69.77
4.7mi	1	30:40 6:36/mi	72.76								30:40 72.76
5mi	9	33:03 6:37/mi	73.18					36:21 64.98	34:47 68.44	33:57 70.12	33:26 71.76	33:03 73.18
5.4mi	1	37:41 6:59/mi	69.31									37:41 69.31
10km	19	41:00 6:36/mi	74.27	49:15 57.68		43:21 66.53	51:47 56.55		42:58 69.22	41:44 72.39	41:53 72.13	41:00 74.27
6.8mi	5	47:36 7:00/mi	70.01						48:49 66.67	48:18 67.91	49:11 67.22	47:36 70.01
9.5mi	1	1:07:11 7:04/mi	70.38									1:07:11 70.38
9.8mi	1	1:09:15 7:04/mi	70.15								1:09:15 70.15
10mi	6	1:11:39 7:10/mi	69.76		1:18:28 59.74	1:18:18 60.81	1:20:21 59.73		1:13:53 66.01			1:11:39 69.76
10.7mi	1	1:17:42 7:16/mi	68.83									1:17:42 68.83
12.3mi	1	1:30:27 7:21/mi	67.58							1:30:27 67.58
13.1mi	15	1:33:32 7:08/mi	70.38	2:02:58 50.17	1:44:29 59.58	1:43:48 60.38	1:38:08 64.91		1:33:47 69.04	1:36:26 67.70	1:33:32 70.38	1:36:16 68.96
26.2mi	2	3:40:36 8:25/mi	62.65		4:40:00 46.48						3:40:36 62.65

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	159	157	188	185	194	192	147	128	0	0	0	0	1350
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 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29
-	-	5mi, 42:17 Running - General Split Summary === 1) 1m - 8:43(8:43/m) 130/139bpm 123cal 6.88/7.72mph 2) 1m - 8:23(8:23/m) 139/144bpm 129cal 7.16/7.68mph 3) 1m - 8:20(8:20/m) 142/148bpm 130cal 7.2/7.64mph 4) 1m - 8:22(8:22/m) 145/167bpm 132cal 7.17/7.7mph 5) 0.65m - 5:28(8:27/m) 148/162bpm 88cal 7.1/8.5mph 6) 0.36m - 3:01(8:24/m) 147/152bpm 48cal 7.14/7.56mph Add a comment	-	-	1mi, 11:08 Running - Warm Down Split Summary === 1) 1m - 10:52(10:52/m) 138/150bpm 171cal 5.53/7.74mph 2) 0.03m - 16(10:11/m) 144/145bpm 4cal 5.89/6.05mph Add a comment 6.3mi, 42:28 Running - Race Helena Tipping 10k. Finished up with a gold medal in the NW Champs in my age group. Very strange, toughest race I've had for a while. Back has been bad all week, which led to a bad stomach with the painkillers, cue a wet and windy race. Almost pulled out at four miles as the legs and my groin were seizing up fast. Not the best time I've ever done, but quite pleased in the circumstances === 1) 1m - 6:15(6:15/m) 128/134bpm 84cal 9.61/10.62mph 2) 1m - 6:33(6:33/m) 134/144bpm 94cal 9.17/9.46mph 3) 1m - 6:40(6:40/m) 126/140bpm 79cal 9/9.25mph 4) 1m - 6:58(6:58/m) 135/139bpm 97cal 8.62/9.06mph 5) 1m - 7:23(7:23/m) 139/144bpm 106cal 8.12/8.31mph 6) 1m - 6:58(6:58/m) 142/166bpm 101cal 8.62/9.1mph 7) 0.27m - 1:43(6:27/m) 144/147bpm 25cal 9.31/9.77mph Add a comment	1mi, 10:15 Running - Warm Down Split Summary === 1) 1m - 9:55(9:55/m) 134/151bpm 146cal 6.05/7.2mph 2) 0.03m - 20(10:02/m) 135/136bpm 5cal 5.98/6.43mph Add a comment 2.6mi, 19:08 Running - Intervals Abergele Harriers intervals session. Legs shot after yesterday's race. 5,4,3,2,1 minutes, with a 1 min recovery after each one. Hot and lethargic, but pleased with overall results. === 1) 0.82m - 5:01(6:08/m) 126/168bpm 64cal 9.8/11.73mph 2) 0.04m - 59(24:29/m) 159/168bpm 17cal 2.45/10.14mph 3) 0.64m - 4:02(6:18/m) 160/170bpm 72cal 9.52/10.27mph 4) 0.05m - 58(19:09/m) 151/168bpm 16cal 3.13/10.27mph 5) 0.47m - 3:01(6:21/m) 156/168bpm 50cal 9.45/11.35mph 6) 0.06m - 1:00(16:30/m) 155/163bpm 17cal 3.64/9.27mph 7) 0.3m - 2:00(6:43/m) 155/165bpm 34cal 8.94/10.1mph 8) 0.06m - 59(15:39/m) 147/165bpm 16cal 3.83/8.85mph 9) 0.16m - 1:01(6:24/m) 139/157bpm 12cal 9.38/11.96mph 10) 0.01m - 7(13:30/m) 158/158bpm 2cal 4.45/8.85mph Add a comment 2.8mi, 27:21 Running - Warm Up Split Summary === 1) 1m - 7:46(7:46/m) 132/145bpm 113cal 7.72/8.39mph 2) 1m - 8:43(8:43/m) 138/150bpm 130cal 6.89/8.14mph 3) 0.81m - 10:52(13:23/m) 117/152bpm 96cal 4.48/11.19mph Add a comment
Tue 30th Jul Jul 30	Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5
-	0.5mi, 4:59 Running - Warm Down Split Summary === 1) 0.5m - 4:59(10:03/m) 144/169bpm 79cal 5.97/6.37mph Add a comment 6.3mi, 48:47 Running - General St George abergele Harriers club night. Felt pretty shitty all round, glad to get the miles under my belt. === 1) 1m - 8:37(8:37/m) 118/145bpm 101cal 6.96/7.68mph 2) 1m - 8:12(8:12/m) 144/160bpm 131cal 7.31/7.78mph 3) 1m - 7:48(7:48/m) 144/169bpm 120cal 7.69/8.79mph 4) 0.62m - 4:59(8:00/m) 153/190bpm 83cal 7.5/10.23mph 5) 1m - 7:34(7:34/m) 157/165bpm 131cal 7.93/8.52mph 6) 1m - 7:08(7:08/m) 154/160bpm 119cal 8.4/8.83mph 7) 0.66m - 4:28(6:48/m) 156/165bpm 76cal 8.82/10.73mph Add a comment 2mi, 18:06 Running - Warm Up Split Summary === 1) 1m - 9:05(9:05/m) 123/136bpm 116cal 6.61/7.1mph 2) 1m - 8:49(8:49/m) 129/142bpm 115cal 6.81/7.14mph 3) 0.02m - 12(8:44/m) 131/134bpm 2cal 6.87/6.85mph Add a comment	1mi, 9:15 Running - Warm Down Split Summary === 1) 1m - 9:04(9:04/m) 141/149bpm 144cal 6.62/6.78mph 2) 0.02m - 11(9:22/m) 135/136bpm 2cal 6.41/6.55mph Add a comment 3.1mi, 20:46 Running - Tempo Finished work too late so didn't think I was up to intervals, decided to have a first pop at the new Abergele 5k course. Enjoyed it, definitely fast. === 1) 1m - 6:48(6:48/m) 139/146bpm 103cal 8.83/10.25mph 2) 1m - 6:44(6:44/m) 147/165bpm 109cal 8.9/9.77mph 3) 1m - 6:29(6:29/m) 148/153bpm 105cal 9.25/9.52mph 4) 0.12m - 45(6:16/m) 147/149bpm 11cal 9.56/9.41mph Add a comment 1.4mi, 12:45 Running - Warm Up Split Summary === 1) 1m - 8:31(8:31/m) 137/151bpm 127cal 7.04/10.48mph 2) 0.42m - 4:14(10:03/m) 141/150bpm 65cal 5.97/11.5mph Add a comment	8.4mi, 1:17:50 Running - Recovery Run Pensarn to Rainbow Bridge, lovely slow shuffle === 1) 1m - 9:18(9:18/m) 127/139bpm 126cal 6.45/6.74mph 2) 1m - 8:54(8:54/m) 134/138bpm 128cal 6.74/6.89mph 3) 1m - 9:10(9:10/m) 136/156bpm 131cal 6.54/6.93mph 4) 1m - 9:02(9:02/m) 135/146bpm 122cal 6.65/6.89mph 5) 1m - 10:18(10:18/m) 138/161bpm 140cal 5.83/7.24mph 6) 1m - 9:08(9:08/m) 138/158bpm 118cal 6.56/7.12mph 7) 1m - 9:16(9:16/m) 137/146bpm 116cal 6.48/6.72mph 8) 1m - 9:19(9:19/m) 137/159bpm 111cal 6.44/7.1mph 9) 0.38m - 3:24(9:04/m) 138/145bpm 41cal 6.62/6.7mph Add a comment	3.1mi, 20:50 Running - parkrun Conwy parkrun. Heavy week of running, hot and humid, really pleased with that time. === 1) 1m - 6:24(6:24/m) 146/177bpm 101cal 9.37/10.85mph 2) 1m - 6:36(6:36/m) 152/209bpm 110cal 9.08/9.71mph 3) 1m - 7:04(7:04/m) 166/172bpm 128cal 8.49/8.95mph 4) 0.12m - 45(6:20/m) 172/175bpm 14cal 9.47/9.56mph Add a comment 1.1mi, 10:46 Running - Warm Up Split Summary === 1) 1m - 9:16(9:16/m) 132/149bpm 131cal 6.48/10.83mph 2) 0.12m - 1:31(12:47/m) 137/143bpm 22cal 4.7/11.81mph Add a comment	10.1mi, 1:29:42 Running - Long Run Long run with John, helping on his marathon training, really enjoyable flattish one in the sunshine === 1) 1m - 9:28(9:28/m) 122/129bpm 117cal 6.34/6.82mph 2) 1m - 8:42(8:42/m) 126/130bpm 108cal 6.89/7.16mph 3) 1m - 8:50(8:50/m) 130/140bpm 113cal 6.79/7.2mph 4) 1m - 8:51(8:51/m) 132/150bpm 112cal 6.78/7.18mph 5) 1m - 8:49(8:49/m) 132/143bpm 107cal 6.81/7.16mph 6) 1m - 8:45(8:45/m) 134/144bpm 107cal 6.86/7.03mph 7) 1m - 8:54(8:54/m) 136/150bpm 111cal 6.75/7.24mph 8) 1m - 8:37(8:37/m) 139/146bpm 115cal 6.96/7.22mph 9) 1m - 8:42(8:42/m) 139/143bpm 110cal 6.9/7.16mph 10) 1m - 9:05(9:05/m) 138/144bpm 106cal 6.6/6.78mph 11) 0.11m - 1:00(8:48/m) 141/150bpm 12cal 6.81/6.8mph Add a comment	1mi, 10:12 Running - Warm Down Split Summary === 1) 1m - 9:56(9:56/m) 125/136bpm 129cal 6.04/6.39mph 2) 0.03m - 16(9:44/m) 132/133bpm 3cal 6.16/6.2mph Add a comment 2.5mi, 19:11 Running - Intervals 1-2-3-4-5 session trying to keep up with Alan and Sean. 1 min recovery. Felt really good and enjoyed the session. === 1) 0.16m - 1:04(6:39/m) 105/124bpm 9cal 9.01/10.46mph 2) 0.03m - 56(29:08/m) 123/135bpm 12cal 2.06/9.1mph 3) 0.31m - 2:01(6:30/m) 120/142bpm 23cal 9.23/10.16mph 4) 0.05m - 59(21:27/m) 127/129bpm 13cal 2.8/9.12mph 5) 0.46m - 3:01(6:32/m) 128/147bpm 40cal 9.18/9.91mph 6) 0.05m - 59(21:06/m) 125/130bpm 12cal 2.85/9.54mph 7) 0.63m - 4:01(6:22/m) 148/163bpm 62cal 9.41/10.21mph 8) 0.04m - 59(22:03/m) 148/155bpm 16cal 2.72/9.33mph 9) 0.78m - 5:02(6:29/m) 157/169bpm 85cal 9.26/10.31mph 10) 0.02m - 10(9:45/m) 166/166bpm 3cal 6.15/9.64mph Add a comment 3.5mi, 33:08 Running - Warm Up Split Summary === 1) 1m - 8:19(8:19/m) 129/138bpm 113cal 7.21/7.7mph 2) 1m - 8:01(8:01/m) 140/145bpm 121cal 7.48/8.01mph 3) 1m - 9:07(9:07/m) 124/142bpm 96cal 6.59/8.18mph 4) 0.51m - 7:42(15:06/m) 115/132bpm 60cal 3.98/10.04mph Add a comment
Tue 6th Aug Aug 6	Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12
5mi, 49:08 Running - Recovery Run Full on recovery seafront run, proper trundle in easy mode, lovely === 1) 1m - 9:53(9:53/m) 117/125bpm 113cal 6.07/6.37mph 2) 1m - 9:38(9:38/m) 118/123bpm 102cal 6.23/6.57mph 3) 1m - 9:39(9:39/m) 121/126bpm 102cal 6.22/6.51mph 4) 1m - 9:51(9:51/m) 121/125bpm 98cal 6.09/6.3mph 5) 1m - 10:01(10:01/m) 122/138bpm 96cal 5.99/6.3mph 6) 0.01m - 6(7:55/m) 117/118bpm 7.58/6.39mph Add a comment	0.5mi, 5:45 Running - Warm Down Split Summary === 1) 0.54m - 5:45(10:33/m) 133/143bpm 85cal 5.69/6.82mph Add a comment 6.2mi, 41:51 Running - Race Caernarfon 10k. Bit slower than my best on the course, but thoroughly enjoyed it. Went stupid in the first couple of miles up the hill and probably paid for it a bit towards the end. But hey, gooefun battling up the hill. === 1) 1m - 6:44(6:44/m) 113/121bpm 72cal 8.91/10.37mph 2) 1m - 6:43(6:43/m) 122/137bpm 80cal 8.94/9.6mph 3) 1m - 6:43(6:43/m) 128/163bpm 84cal 8.94/9.41mph 4) 1m - 6:34(6:34/m) 127/135bpm 80cal 9.14/9.48mph 5) 1m - 6:49(6:49/m) 139/150bpm 100cal 8.8/9.08mph 6) 1m - 6:55(6:55/m) 145/169bpm 106cal 8.67/8.97mph 7) 0.19m - 1:24(7:15/m) 167/170bpm 25cal 8.27/8.93mph Add a comment 1.3mi, 13:24 Running - Warm Up Split Summary === 1) 1m - 10:07(10:07/m) 132/159bpm 142cal 5.93/9.04mph 2) 0.33m - 3:17(10:05/m) 139/164bpm 48cal 5.95/10.23mph Add a comment	-	8.1mi, 1:04:27 Running - General Aiming for a tempo run in the rain. Not quite managed. Definitely find the achillies is holding me back === 1) 1m - 8:17(8:17/m) 131/143bpm 118cal 7.24/7.85mph 2) 1m - 7:39(7:39/m) 144/159bpm 125cal 7.84/8.14mph 3) 1m - 7:43(7:43/m) 148/165bpm 127cal 7.78/8.2mph 4) 1m - 7:44(7:44/m) 154/160bpm 132cal 7.75/8.18mph 5) 1m - 7:52(7:52/m) 152/161bpm 132cal 7.63/8.39mph 6) 1m - 7:36(7:36/m) 157/163bpm 131cal 7.9/8.08mph 7) 1m - 7:55(7:55/m) 157/165bpm 137cal 7.58/8.04mph 8) 1m - 8:35(8:35/m) 159/192bpm 150cal 6.99/7.64mph 9) 0.14m - 1:06(8:03/m) 154/156bpm 18cal 7.45/7.41mph Add a comment	3.1mi, 21:44 Running - parkrun Wet and wild parkrun, legs completely shot today, but enjoyable === 1) 1m - 6:48(6:48/m) 132/137bpm 98cal 8.82/10.04mph 2) 1m - 7:04(7:04/m) 135/152bpm 104cal 8.49/8.97mph 3) 1m - 7:01(7:01/m) 132/157bpm 93cal 8.56/11.02mph 4) 0.12m - 50(6:47/m) 130/133bpm 10cal 8.84/8.68mph Add a comment 1.3mi, 11:37 Running - General Split Summary === 1) 1m - 9:26(9:26/m) 128/143bpm 129cal 6.36/8.37mph 2) 0.27m - 2:10(8:12/m) 137/144bpm 33cal 7.31/11.44mph Add a comment	13.4mi, 1:56:49 Running - Long Run Proper good run from the nature reserve round the Orme and back. Horrible rainy conditions, bit of stomach ache and sore overall but good really === 1) 1m - 8:55(8:55/m) 128/141bpm 125cal 6.73/7.43mph 2) 1m - 8:44(8:44/m) 129/158bpm 115cal 6.87/7.45mph 3) 1m - 8:18(8:18/m) 135/143bpm 118cal 7.23/7.56mph 4) 1m - 8:18(8:18/m) 133/137bpm 110cal 7.23/7.87mph 5) 1m - 8:30(8:30/m) 140/159bpm 125cal 7.05/7.62mph 6) 1m - 9:10(9:10/m) 138/154bpm 127cal 6.55/7.45mph 7) 1m - 9:35(9:35/m) 139/147bpm 132cal 6.26/7.47mph 8) 1m - 8:41(8:41/m) 148/160bpm 140cal 6.92/8.08mph 9) 1m - 8:30(8:30/m) 150/158bpm 137cal 7.06/8.47mph 10) 1m - 9:17(9:17/m) 148/154bpm 143cal 6.47/7.66mph 11) 1m - 8:23(8:23/m) 150/166bpm 133cal 7.16/7.87mph 12) 1m - 8:19(8:19/m) 145/164bpm 100cal 7.21/7.78mph 13) 1m - 9:04(9:04/m) 138/145bpm 71cal 6.62/6.99mph 14) 0.36m - 3:05(8:41/m) 137/140bpm 21cal 6.91/7.06mph Add a comment	1mi, 10:44 Running - Warm Down Split Summary === 1) 1m - 10:15(10:15/m) 141/157bpm 161cal 5.85/6.53mph 2) 0.04m - 28(10:49/m) 147/153bpm 7cal 5.55/5.68mph Add a comment 3.5mi, 31:07 Running - Intervals Abergele Harriers intervals with Sean. Short sharp session at roughly 5k pace. 1,1,2*6,1,1 all with equivalent recoveries. Enjoyable session tonight. Not dying, but comfortably hard. === 1) 0.17m - 1:01(6:03/m) 114/137bpm 10cal 9.92/12.19mph 2) 0.05m - 59(19:07/m) 139/157bpm 15cal 3.14/9.46mph 3) 0.18m - 1:01(5:45/m) 127/143bpm 13cal 10.43/11.08mph 4) 0.05m - 59(19:08/m) 137/145bpm 15cal 3.14/10.62mph 5) 0.35m - 2:01(5:47/m) 144/166bpm 31cal 10.36/11.98mph 6) 0.11m - 1:59(18:28/m) 133/162bpm 28cal 3.25/10.21mph 7) 0.34m - 2:01(5:59/m) 133/152bpm 27cal 10.03/11.73mph 8) 0.12m - 1:59(17:17/m) 135/158bpm 28cal 3.47/10.02mph 9) 0.33m - 2:00(6:10/m) 138/149bpm 28cal 9.72/10.96mph 10) 0.12m - 1:59(16:34/m) 131/152bpm 26cal 3.62/10.02mph 11) 0.34m - 2:01(6:00/m) 134/150bpm 26cal 10/10.9mph 12) 0.11m - 1:59(17:13/m) 133/146bpm 26cal 3.49/10.71mph 13) 0.33m - 2:02(6:04/m) 136/154bpm 26cal 9.89/11.46mph 14) 0.1m - 1:59(19:04/m) 132/148bpm 25cal 3.15/9.96mph 15) 0.33m - 2:01(6:04/m) 133/158bpm 24cal 9.89/11.21mph 16) 0.11m - 1:59(18:09/m) 137/154bpm 27cal 3.31/10.35mph 17) 0.16m - 1:00(6:11/m) 133/155bpm 10cal 9.69/11.19mph 18) 0.06m - 59(16:02/m) 149/158bpm 16cal 3.74/9.52mph 19) 0.16m - 1:02(6:19/m) 144/158bpm 15cal 9.5/10.85mph 20) 0.01m - 5(11:47/m) 159/163bpm 1cal 5.09/9.81mph Add a comment 2.5mi, 24:18 Running - Warm Up Split Summary === 1) 1m - 7:46(7:46/m) 137/146bpm 118cal 7.72/8.08mph 2) 1m - 8:56(8:56/m) 127/156bpm 107cal 6.72/8.25mph 3) 0.5m - 7:35(15:01/m) 104/132bpm 48cal 3.99/11.1mph Add a comment
Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19
6.7mi, 59:39 Running - Recovery Run Top end of recovery run around the river. Feeling really down and this did some good === 1) 1m - 9:56(9:56/m) 121/132bpm 120cal 6.04/6.82mph 2) 1m - 8:44(8:44/m) 127/133bpm 112cal 6.87/7.41mph 3) 1m - 8:18(8:18/m) 133/138bpm 115cal 7.23/7.81mph 4) 1m - 8:44(8:44/m) 133/139bpm 115cal 6.87/7.6mph 5) 1m - 8:35(8:35/m) 134/153bpm 109cal 6.99/7.7mph 6) 1m - 9:14(9:14/m) 137/148bpm 121cal 6.5/7.62mph 7) 0.7m - 6:09(8:46/m) 132/137bpm 67cal 6.84/7.33mph Add a comment	0.5mi, 5:00 Running - Warm Down Split Summary === 1) 0.5m - 5:00(9:59/m) 131/138bpm 69cal 6.01/6.3mph Add a comment 6.4mi, 54:34 Running - General Tan y Gopa club run, nice and steady tonight === 1) 1m - 8:49(8:49/m) 122/136bpm 108cal 6.81/7.08mph 2) 1m - 9:40(9:40/m) 127/135bpm 121cal 6.21/7.1mph 3) 1m - 8:04(8:04/m) 127/135bpm 95cal 7.44/7.87mph 4) 1m - 8:27(8:27/m) 143/157bpm 127cal 7.1/7.89mph 5) 1m - 8:24(8:24/m) 139/155bpm 118cal 7.15/8.18mph 6) 1m - 8:08(8:08/m) 136/141bpm 102cal 7.37/7.74mph 7) 0.37m - 3:03(8:13/m) 138/141bpm 40cal 7.31/7.58mph Add a comment 3.1mi, 28:20 Running - Warm Up Split Summary === 1) 1m - 9:08(9:08/m) 124/133bpm 117cal 6.57/7.01mph 2) 1m - 9:36(9:36/m) 140/155bpm 148cal 6.25/6.78mph 3) 1m - 8:28(8:28/m) 127/137bpm 96cal 7.09/9.1mph 4) 0.14m - 1:08(8:04/m) 124/130bpm 11cal 7.44/7.72mph Add a comment	1mi, 9:22 Running - Warm Down Split Summary === 1) 1m - 9:13(9:13/m) 141/150bpm 150cal 6.51/6.99mph 2) 0.02m - 9(8:55/m) 144/145bpm 2cal 6.74/6.82mph Add a comment 5.2mi, 42:24 Running - Intervals Long speed work along pensarn. 4x2k with 3 min recovery in between. Lovely evening. Not quite hitting paces, but tough headwind as usual on the way out. Gorgeous evening === 1) 0.62m - 4:07(6:38/m) 138/147bpm 61cal 9.05/9.96mph 2) 0.63m - 4:05(6:30/m) 142/144bpm 63cal 9.24/10.08mph 3) 0.07m - 3:09(47:44/m) 122/149bpm 34cal 1.26/9.18mph 4) 0.62m - 4:10(6:43/m) 142/149bpm 62cal 8.94/9.2mph 5) 0.63m - 4:04(6:27/m) 142/146bpm 61cal 9.31/9.68mph 6) 0.06m - 3:00(53:03/m) 147/151bpm 47cal 1.13/9.27mph 7) 0.62m - 4:07(6:40/m) 151/157bpm 66cal 8.99/9.83mph 8) 0.63m - 4:08(6:32/m) 151/157bpm 67cal 9.18/9.5mph 9) 0.06m - 2:59(50:39/m) 138/149bpm 38cal 1.19/9.27mph 10) 0.62m - 4:12(6:47/m) 143/151bpm 58cal 8.84/9.75mph 11) 0.64m - 4:09(6:32/m) 145/147bpm 62cal 9.19/9.81mph 12) 0.01m - 12(14:41/m) 146/146bpm 3cal 4.08/8.93mph Add a comment 1.3mi, 11:35 Running - Warm Up Split Summary === 1) 1m - 9:14(9:14/m) 136/163bpm 134cal 6.5/10.18mph 2) 0.25m - 2:21(9:24/m) 139/145bpm 35cal 6.38/10.5mph Add a comment	9mi, 1:16:07 Running - Long Run Pensarn to Rainbow Bridge and back. Tried to go faster for this one but a mixture of tired legs, wind and rain meant I struggled === 1) 1m - 8:40(8:40/m) 129/144bpm 123cal 6.93/7.78mph 2) 1m - 7:54(7:54/m) 141/150bpm 126cal 7.6/7.95mph 3) 1m - 8:14(8:14/m) 144/154bpm 134cal 7.29/7.74mph 4) 1m - 8:28(8:28/m) 137/145bpm 118cal 7.09/7.58mph 5) 1m - 8:36(8:36/m) 137/142bpm 116cal 6.97/7.39mph 6) 1m - 8:58(8:58/m) 139/156bpm 121cal 6.7/7.31mph 7) 1m - 8:26(8:26/m) 136/150bpm 102cal 7.12/7.51mph 8) 1m - 8:25(8:25/m) 144/152bpm 125cal 7.13/7.45mph 9) 1m - 8:24(8:24/m) 146/156bpm 128cal 7.14/7.47mph 10) 0.01m - 3(8:37/m) 142/142bpm 6.96/5.82mph Add a comment	-	13.4mi, 1:57:13 Running - Long Run Up in the hills above Abergele to start off, tough at the start, but a beautiful day for a long run. === 1) 1m - 8:56(8:56/m) 127/136bpm 122cal 6.72/7.1mph 2) 1m - 8:26(8:26/m) 135/142bpm 124cal 7.11/7.37mph 3) 1m - 8:50(8:50/m) 138/162bpm 131cal 6.8/7.03mph 4) 1m - 11:23(11:23/m) 148/157bpm 185cal 5.27/7.16mph 5) 1m - 8:42(8:42/m) 134/153bpm 100cal 6.89/7.51mph 6) 1m - 8:35(8:35/m) 127/139bpm 69cal 6.99/7.51mph 7) 1m - 8:20(8:20/m) 129/136bpm 76cal 7.21/7.7mph 8) 1m - 8:55(8:55/m) 130/139bpm 85cal 6.73/7.24mph 9) 1m - 8:38(8:38/m) 134/146bpm 93cal 6.95/8.04mph 10) 1m - 8:38(8:38/m) 135/142bpm 95cal 6.95/7.24mph 11) 1m - 8:03(8:03/m) 144/150bpm 116cal 7.45/7.95mph 12) 1m - 8:23(8:23/m) 143/157bpm 117cal 7.15/7.64mph 13) 1m - 8:22(8:22/m) 143/152bpm 114cal 7.17/7.6mph 14) 0.35m - 3:02(8:36/m) 143/151bpm 38cal 6.98/7.08mph Add a comment	-

2019	Date	Result	WAVA
Caernarfon 10k	7 Aug	41:50	73.38%
Helena Tipping Memorial 10K	28 Jul	42:27	72.31%
Race the Train	24 Jul		0.00%
The Fairy Freckled Cow Trail Race	7 Jul	47:36	70.01%
Felenheli 10k	3 Jul	41:00	74.27%
Rhyl Runfest 5k	23 Jun	19:54	73.52%
Welsh Castles Relay, Stage 11 (revised for 2019)	9 Jun	1:17:42	68.83%
Llyn Brenig 9.5 miles Trail Race (and Canicross)	2 Jun	1:07:11	70.38%
Deganwy Dash	31 May	33:24	72.41%
Bodelwyddan Castle parkrun	25 May	21:19	68.64%
Essar Chester Half Marathon	19 May	1:36:16	68.96%
Christleton 5k	17 May	19:28	75.16%
Pont y Bala parkrun	11 May	19:58	73.28%
Woodbank parkrun	4 May	21:40	67.53%
Borders League - Ffrith	24 Apr	27:00	69.77%
The Llandudno Easter 5k Promenade Dash	20 Apr	20:33	71.20%
Essar Chester Spring 5	10 Apr	33:03	73.18%
Borders League Hope/Caergwrle	31 Mar	34:46	69.56%
Border League Birkenhead Park	3 Mar	37:41	69.31%
Rhyl 10 Mile	23 Feb	1:11:39	69.76%
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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