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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
67
Miles
7653
WAVA
74.62%
Mile
6:36
5k
19:27
5M
33:26
10k
41:44
10M
1:13:53
Half
1:33:42
Mara
4:40:00

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

23 Jun 18	Runfest Wales Half Marathon
01 Jul 18	The Fairy Freckled Cow Trail Race
04 Jul 18	Y Felinheli 10k

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
5km	Christleton 5k5km	19:27	6:16	74.62	21					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	13	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	2						48:49	48:18
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	Village Bakery Half Marathon13.1mi	1:33:42	7:09	70.26	13	2:02:58	1:44:29	1:43:48	1:38:08		1:33:47	1:36:26	1:33:42
26.2mi	MBNA Chester Marathon26.2mi	4:40:00	10:41	46.48	1		4:40:00

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	123	0	0	0	0	0	0	936
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 25th May May 25	Sat 26th May May 26	Sun 27th May May 27	Mon 28th May May 28	Tue 29th May May 29	Wed 30th May May 30	Thu 31st May May 31
10.4m, 3:04:50 Cross-Training - Walking Split Summary === 1) 1m - 19:58(19:58/m) 77/89bpm 131cal 52/73rpm 3/0mph 2) 1m - 17:55(17:55/m) 71/94bpm 122cal 52/60rpm 3.35/0mph 3) 1m - 18:12(18:12/m) 77/108bpm 128cal 52/60rpm 3.3/0mph 4) 1m - 17:24(17:24/m) 89/107bpm 124cal 52/57rpm 3.45/0mph 5) 1m - 17:37(17:37/m) 89/108bpm 137cal 52/60rpm 3.41/0mph 6) 1m - 18:13(18:13/m) 88/108bpm 127cal 53/61rpm 3.29/0mph 7) 1m - 17:42(17:42/m) 97/111bpm 134cal 52/67rpm 3.39/0mph 8) 1m - 17:16(17:16/m) 102/116bpm 120cal 52/60rpm 3.47/0mph 9) 1m - 16:56(16:56/m) 91/104bpm 122cal 53/55rpm 3.54/0mph 10) 1m - 16:19(16:19/m) 86/107bpm 126cal 54/104rpm 3.68/0mph 11) 0.44m - 7:16(16:25/m) 84/88bpm 56cal 53/60rpm 3.66/0mph Add a comment	1.2m, 11:13 Running - General Split Summary === 1) 1m - 9:16(9:16/m) 132/158bpm 125cal 6.48/0mph 2) 0.23m - 1:58(8:39/m) 145/158bpm 29cal 6.94/0mph Add a comment 3.1m, 19:59 Running - parkrun Conwy parkrun, first time ever under 20 minutes. Really went for it today and attacked the bridge at full pelt. Just got to wait on official time now. === 1) 1m - 6:14(6:14/m) 137/172bpm 89cal 9.63/0mph 2) 1m - 6:27(6:27/m) 170/176bpm 116cal 9.29/0mph 3) 1m - 6:37(6:37/m) 171/178bpm 121cal 9.07/0mph 4) 0.12m - 41(5:35/m) 174/180bpm 12cal 10.76/0mph Add a comment 1.9m, 18:51 Running - General Split Summary === 1) 1m - 8:42(8:42/m) 150/182bpm 138cal 6.9/0mph 2) 0.91m - 10:09(11:12/m) 138/162bpm 140cal 5.36/0mph Add a comment	14.2m, 2:00:48 Running - Long Run Long slow run, did a flat one for a change, tired now, lazy rest day for the rest of the day === 1) 1m - 9:41(9:41/m) 124/141bpm 120cal 6.19/0mph 2) 1m - 8:34(8:34/m) 129/134bpm 107cal 7/0mph 3) 1m - 8:42(8:42/m) 131/142bpm 108cal 6.9/0mph 4) 1m - 8:41(8:41/m) 133/152bpm 106cal 6.91/0mph 5) 1m - 8:38(8:38/m) 133/150bpm 101cal 6.95/0mph 6) 1m - 8:28(8:28/m) 138/147bpm 110cal 7.09/0mph 7) 1m - 8:14(8:14/m) 138/149bpm 103cal 7.29/0mph 8) 1m - 8:06(8:06/m) 140/157bpm 104cal 7.41/0mph 9) 1m - 8:04(8:04/m) 142/157bpm 104cal 7.43/0mph 10) 1m - 8:13(8:13/m) 139/155bpm 95cal 7.3/0mph 11) 1m - 7:58(7:58/m) 142/147bpm 99cal 7.53/0mph 12) 1m - 8:06(8:06/m) 143/158bpm 99cal 7.4/0mph 13) 1m - 8:34(8:34/m) 133/147bpm 64cal 7/0mph 14) 1m - 9:15(9:15/m) 130/138bpm 51cal 6.49/0mph 15) 0.15m - 1:32(10:10/m) 108/127bpm 4cal 5.9/0mph Add a comment	6.2m, 50:48 Running - General Splashpoint 10k, no plan, not looking at watch, just for the hell of it. Gorgeous steaming hot morning. === 1) 1m - 9:08(9:08/m) 125/133bpm 114cal 6.57/0mph 2) 1m - 8:15(8:15/m) 134/142bpm 114cal 7.27/0mph 3) 1m - 8:23(8:23/m) 136/142bpm 115cal 7.16/0mph 4) 1m - 7:51(7:51/m) 140/150bpm 112cal 7.65/0mph 5) 1m - 7:31(7:31/m) 148/162bpm 116cal 7.99/0mph 6) 1m - 8:01(8:01/m) 146/155bpm 118cal 7.48/0mph 7) 0.22m - 1:40(7:42/m) 144/155bpm 23cal 7.8/0mph Add a comment	7.4m, 1:10:18 Running - Recovery Run Recovery run around the river, another absolutely gorgeous morning. Definitely my number one stress reliever run. === 1) 1m - 9:28(9:28/m) 122/135bpm 116cal 6.33/0mph 2) 1m - 9:25(9:25/m) 124/135bpm 110cal 6.37/0mph 3) 1m - 9:06(9:06/m) 125/130bpm 100cal 6.6/0mph 4) 1m - 9:38(9:38/m) 123/127bpm 94cal 6.23/0mph 5) 1m - 9:28(9:28/m) 123/130bpm 89cal 6.34/0mph 6) 1m - 9:20(9:20/m) 124/130bpm 87cal 6.43/0mph 7) 1m - 10:01(10:01/m) 123/130bpm 85cal 5.99/0mph 8) 0.39m - 3:52(9:58/m) 122/129bpm 30cal 6.02/0mph Add a comment	1.1m, 8:51 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 127/139bpm 107cal 7.33/0mph 2) 0.09m - 40(7:35/m) 135/139bpm 9cal 7.91/0mph Add a comment 6m, 51:19 Running - General Abergele Harriers club run, nice and easy St George 10k in the gentle spring rain. === 1) 1m - 8:46(8:46/m) 122/148bpm 108cal 6.85/0mph 2) 1m - 9:03(9:03/m) 131/160bpm 120cal 6.63/0mph 3) 1m - 8:18(8:18/m) 128/159bpm 98cal 7.23/0mph 4) 1m - 8:33(8:33/m) 134/153bpm 111cal 7.01/0mph 5) 1m - 8:16(8:16/m) 125/139bpm 77cal 7.25/0mph 6) 0.99m - 8:22(8:27/m) 127/136bpm 81cal 7.1/0mph Add a comment 0.5m, 4:59 Running - General Split Summary === 1) 0.51m - 4:59(9:43/m) 118/127bpm 58cal 6.18/0mph Add a comment	5.3m, 50:16 Running - Recovery Run Gentle recovery run, the usual route, the usual lovely weather if a bit too humid today. === 1) 1m - 9:13(9:13/m) 123/132bpm 115cal 6.51/0mph 2) 1m - 9:21(9:21/m) 124/132bpm 111cal 6.42/0mph 3) 1m - 9:53(9:53/m) 124/133bpm 108cal 6.07/0mph 4) 1m - 9:38(9:38/m) 126/134bpm 104cal 6.23/0mph 5) 1m - 9:26(9:26/m) 126/133bpm 99cal 6.36/0mph 6) 0.28m - 2:45(9:42/m) 121/126bpm 23cal 6.18/0mph Add a comment
Fri 1st Jun Jun 1	Sat 2nd Jun Jun 2	Sun 3rd Jun Jun 3	Mon 4th Jun Jun 4	Tue 5th Jun Jun 5	Wed 6th Jun Jun 6	Thu 7th Jun Jun 7
1.6m, 13:48 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 127/151bpm 109cal 7.31/0mph 2) 0.61m - 5:35(9:06/m) 144/160bpm 87cal 6.6/0mph Add a comment 5m, 33:58 Running - Race Deganwy Dash, legs felt leaden tonight, not really trained for it, so overall happy with my time. === 1) 1m - 6:18(6:18/m) 135/145bpm 92cal 9.52/0mph 2) 1m - 6:52(6:52/m) 141/148bpm 105cal 8.73/0mph 3) 1m - 7:05(7:05/m) 162/167bpm 124cal 8.47/0mph 4) 1m - 7:01(7:01/m) 164/169bpm 124cal 8.56/0mph 5) 0.99m - 6:41(6:44/m) 168/174bpm 122cal 8.92/0mph Add a comment 1.2m, 11:20 Running - General Split Summary === 1) 1m - 9:58(9:58/m) 136/176bpm 139cal 6.02/0mph 2) 0.15m - 1:22(9:08/m) 128/131bpm 17cal 6.57/0mph Add a comment	1.1m, 10:38 Running - General Split Summary === 1) 1m - 9:21(9:21/m) 128/145bpm 123cal 6.42/0mph 2) 0.12m - 1:17(10:17/m) 123/150bpm 14cal 5.84/0mph Add a comment 3.1m, 23:14 Running - parkrun Conwy parkrun, nice and chilled out pacing Dave and co; not too much effort put in after last night's race === 1) 1m - 7:19(7:19/m) 144/170bpm 110cal 8.21/0mph 2) 1m - 7:30(7:30/m) 154/163bpm 123cal 8.01/0mph 3) 1m - 7:39(7:39/m) 155/166bpm 126cal 7.84/0mph 4) 0.13m - 46(5:44/m) 162/165bpm 13cal 10.46/0mph Add a comment 1.5m, 14:29 Running - General Split Summary === 1) 1m - 9:25(9:25/m) 133/160bpm 130cal 6.37/0mph 2) 0.52m - 5:04(9:40/m) 135/157bpm 68cal 6.2/0mph Add a comment	10m, 1:23:34 Running - Long Run Great Orme and Little Orme, lsr. Felt tough this morning, legs definitely feeling a hard week of training. Time for an easier week before upcoming training. === 1) 1m - 9:07(9:07/m) 127/144bpm 116cal 6.58/0mph 2) 1m - 8:43(8:43/m) 136/147bpm 121cal 6.88/0mph 3) 1m - 8:14(8:14/m) 141/157bpm 116cal 7.29/0mph 4) 1m - 8:43(8:43/m) 150/165bpm 133cal 6.88/0mph 5) 1m - 7:36(7:36/m) 144/158bpm 99cal 7.9/0mph 6) 1m - 7:44(7:44/m) 129/139bpm 63cal 7.75/0mph 7) 1m - 8:01(8:01/m) 138/155bpm 92cal 7.48/0mph 8) 1m - 8:04(8:04/m) 138/143bpm 94cal 7.43/0mph 9) 1m - 8:45(8:45/m) 143/159bpm 111cal 6.85/0mph 10) 1m - 8:15(8:15/m) 138/160bpm 78cal 7.27/0mph 11) 0.04m - 20(8:00/m) 133/135bpm 2cal 7.5/0mph Add a comment	2.6m, 26:39 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 127/137bpm 108cal 7.23/0mph 2) 1m - 9:53(9:53/m) 128/151bpm 124cal 6.07/0mph 3) 0.61m - 8:28(13:49/m) 121/142bpm 87cal 4.34/0mph Add a comment 3.2m, 36:30 Running - Intervals Abergele Harriers interval session, 12 x 200 metres. Great fun club session again 😀 === 1) 0.12m - 40(5:27/m) 87/112bpm 3cal 11/0mph 2) 0.15m - 2:15(15:01/m) 127/152bpm 28cal 4/0mph 3) 0.13m - 41(5:20/m) 126/152bpm 8cal 11.27/0mph 4) 0.15m - 2:32(16:37/m) 120/145bpm 28cal 3.61/0mph 5) 0.13m - 41(5:17/m) 110/123bpm 5cal 11.35/0mph 6) 0.15m - 2:30(16:52/m) 110/125bpm 22cal 3.56/0mph 7) 0.13m - 41(5:18/m) 112/116bpm 6cal 11.31/0mph 8) 0.15m - 2:32(17:03/m) 113/120bpm 23cal 3.52/0mph 9) 0.13m - 39(5:04/m) 111/112bpm 5cal 11.85/0mph 10) 0.15m - 2:33(17:11/m) 111/116bpm 21cal 3.49/0mph 11) 0.13m - 40(5:10/m) 112/116bpm 5cal 11.63/0mph 12) 0.15m - 2:29(16:23/m) 111/119bpm 20cal 3.66/0mph 13) 0.13m - 40(5:16/m) 108/113bpm 4cal 11.38/0mph 14) 0.15m - 2:36(17:22/m) 109/122bpm 19cal 3.46/0mph 15) 0.13m - 38(5:00/m) 109/114bpm 4cal 11.99/0mph 16) 0.15m - 2:41(18:02/m) 111/121bpm 21cal 3.33/0mph 17) 0.13m - 39(4:50/m) 108/116bpm 4cal 12.42/0mph 18) 0.14m - 2:38(18:15/m) 106/128bpm 18cal 3.29/0mph 19) 0.13m - 39(5:05/m) 109/114bpm 4cal 11.82/0mph 20) 0.16m - 2:38(16:34/m) 110/124bpm 19cal 3.62/0mph 21) 0.13m - 37(4:41/m) 103/111bpm 3cal 12.82/0mph 22) 0.15m - 2:38(17:51/m) 112/134bpm 20cal 3.36/0mph 23) 0.13m - 37(4:48/m) 101/108bpm 2cal 12.5/0mph 24) 0.01m - 37(1:09:28/m) 109/118bpm 4cal 0.86/0mph Add a comment 1.1m, 13:01 Running - General Split Summary === 1) 1m - 11:46(11:46/m) 118/149bpm 129cal 5.1/0mph 2) 0.12m - 1:16(10:17/m) 126/129bpm 15cal 5.84/0mph Add a comment	-	6.2m, 55:51 Running - General Abergele Harriers club run, Kinmel Bay out and back. Chilled out evening, not doing anything heavy before Castles now. === 1) 1m - 9:07(9:07/m) 138/161bpm 131cal 6.58/0mph 2) 1m - 9:10(9:10/m) 147/163bpm 138cal 6.54/0mph 3) 1m - 9:00(9:00/m) 155/164bpm 145cal 6.67/0mph 4) 1m - 8:52(8:52/m) 149/156bpm 134cal 6.76/0mph 5) 1m - 8:58(8:58/m) 150/163bpm 132cal 6.69/0mph 6) 1m - 8:54(8:54/m) 147/163bpm 126cal 6.74/0mph 7) 0.22m - 1:49(8:18/m) 151/153bpm 27cal 7.23/0mph Add a comment 0.5m, 4:57 Running - General Split Summary === 1) 0.48m - 4:57(10:14/m) 144/161bpm 72cal 5.87/0mph Add a comment	5.6m, 52:32 Running - Recovery Run The usual gentle recovery run. Another blistering hot more. === 1) 1m - 9:01(9:01/m) 121/130bpm 102cal 6.66/0mph 2) 1m - 9:27(9:27/m) 124/131bpm 105cal 6.34/0mph 3) 1m - 9:33(9:33/m) 122/129bpm 92cal 6.29/0mph 4) 1m - 9:32(9:32/m) 124/134bpm 92cal 6.29/0mph 5) 1m - 9:24(9:24/m) 125/141bpm 90cal 6.38/0mph 6) 0.59m - 5:35(9:31/m) 124/129bpm 49cal 6.3/0mph Add a comment
Fri 8th Jun Jun 8	Sat 9th Jun Jun 9	Sun 10th Jun Jun 10	Mon 11th Jun Jun 11	Tue 12th Jun Jun 12	Wed 13th Jun Jun 13	Thu 14th Jun Jun 14
-	1.1m, 10:27 Running - General Split Summary === 1) 1m - 9:23(9:23/m) 135/147bpm 128cal 6.4/0mph 2) 0.14m - 1:04(7:24/m) 151/162bpm 16cal 8.1/0mph Add a comment 3.2m, 22:36 Running - parkrun Chilled out parkrun, getting ready for tomorrow's Welsh Castles Relay === 1) 1m - 7:20(7:20/m) 140/164bpm 104cal 8.18/0mph 2) 1m - 7:31(7:31/m) 154/163bpm 117cal 7.97/0mph 3) 1m - 6:52(6:52/m) 162/174bpm 113cal 8.73/0mph 4) 0.15m - 52(5:46/m) 167/170bpm 14cal 10.39/0mph Add a comment 1.5m, 13:11 Running - General Split Summary === 1) 1m - 9:17(9:17/m) 135/153bpm 128cal 6.47/0mph 2) 0.45m - 3:54(8:39/m) 138/149bpm 54cal 6.94/0mph Add a comment	9.8m, 1:09:17 Running - Race Welsh Castles Relay, stage 20, loved it today, ridiculously hot, but such a special day === 1) 1m - 6:57(6:57/m) 147/162bpm 104cal 8.64/0mph 2) 1m - 7:07(7:07/m) 156/165bpm 114cal 8.42/0mph 3) 1m - 6:41(6:41/m) 158/163bpm 107cal 8.98/0mph 4) 1m - 6:52(6:52/m) 161/173bpm 112cal 8.74/0mph 5) 1m - 7:09(7:09/m) 162/170bpm 118cal 8.39/0mph 6) 1m - 7:28(7:28/m) 164/171bpm 125cal 8.03/0mph 7) 1m - 7:18(7:18/m) 163/169bpm 120cal 8.22/0mph 8) 1m - 7:07(7:07/m) 164/168bpm 118cal 8.43/0mph 9) 1m - 7:11(7:11/m) 166/175bpm 121cal 8.35/0mph 10) 0.79m - 5:26(6:53/m) 169/181bpm 94cal 8.72/0mph Add a comment	3.9m, 39:29 Running - Recovery Run Split Summary === 1) 1m - 10:10(10:10/m) 125/150bpm 123cal 5.9/0mph 2) 1m - 10:20(10:20/m) 124/132bpm 115cal 5.81/0mph 3) 1m - 9:54(9:54/m) 125/131bpm 104cal 6.06/0mph 4) 0.92m - 9:05(9:55/m) 128/140bpm 98cal 6.05/0mph Add a comment 1.2m, 14:14 Running - General Split Summary === 1) 1m - 11:42(11:42/m) 118/136bpm 126cal 5.13/0mph 2) 0.16m - 2:32(15:52/m) 114/122bpm 21cal 3.78/0mph Add a comment 3.4m, 35:19 Running - Hill Work Abergele Harriers club session, hill intervals. 30 seconds, 1 min 30, 2 minutes 30, 1 min 30, 30 seconds. Then repeated the same session. Great fun as always. === 1) 0.06m - 31(8:45/m) 96/116bpm 3cal 6.85/0mph 2) 0.07m - 1:06(16:17/m) 118/124bpm 10cal 3.69/0mph 3) 0.19m - 1:30(7:52/m) 117/123bpm 16cal 7.63/0mph 4) 0.21m - 2:33(12:10/m) 120/125bpm 28cal 4.93/0mph 5) 0.31m - 2:33(8:13/m) 113/124bpm 24cal 7.3/0mph 6) 0.32m - 3:25(10:36/m) 117/125bpm 35cal 5.66/0mph 7) 0.2m - 1:31(7:45/m) 114/124bpm 13cal 7.74/0mph 8) 0.21m - 2:32(12:10/m) 116/122bpm 22cal 4.93/0mph 9) 0.07m - 31(7:36/m) 111/113bpm 4cal 7.89/0mph 10) 0.07m - 1:06(16:18/m) 112/116bpm 8cal 3.68/0mph 11) 0.06m - 33(8:59/m) 94/118bpm 2cal 6.68/0mph 12) 0.08m - 1:10(15:14/m) 113/121bpm 8cal 3.94/0mph 13) 0.2m - 1:31(7:45/m) 99/118bpm 8cal 7.74/0mph 14) 0.22m - 3:03(14:09/m) 104/121bpm 22cal 4.24/0mph 15) 0.3m - 2:32(8:24/m) 111/115bpm 19cal 7.14/0mph 16) 0.33m - 4:01(12:17/m) 108/114bpm 30cal 4.88/0mph 17) 0.19m - 1:31(7:49/m) 109/115bpm 10cal 7.68/0mph 18) 0.21m - 2:40(12:51/m) 114/135bpm 21cal 4.67/0mph 19) 0.07m - 33(7:28/m) 111/122bpm 4cal 8.04/0mph 20) 0.01m - 28(48:27/m) 119/123bpm 4cal 1.24/0mph Add a comment 1.5m, 14:21 Running - General Split Summary === 1) 1m - 10:09(10:09/m) 123/151bpm 121cal 5.91/0mph 2) 0.47m - 4:12(9:01/m) 136/143bpm 57cal 6.65/0mph Add a comment	6.7m, 1:06:21 Running - Recovery Run Gentle river loop recovery run. Beautiful morning with loads of wildlife. === 1) 1m - 10:10(10:10/m) 124/135bpm 120cal 5.9/0mph 2) 1m - 10:13(10:13/m) 122/128bpm 107cal 5.87/0mph 3) 1m - 9:47(9:47/m) 126/132bpm 106cal 6.13/0mph 4) 1m - 9:55(9:55/m) 125/131bpm 99cal 6.06/0mph 5) 1m - 10:06(10:06/m) 123/129bpm 90cal 5.95/0mph 6) 1m - 9:42(9:42/m) 128/137bpm 97cal 6.19/0mph 7) 0.69m - 6:29(9:21/m) 130/136bpm 65cal 6.42/0mph Add a comment	3.2m, 28:41 Running - General Split Summary === 1) 1m - 9:06(9:06/m) 121/128bpm 104cal 6.59/0mph 2) 1m - 9:25(9:25/m) 126/156bpm 109cal 6.38/0mph 3) 0.04m - 23(8:59/m) 129/130bpm 4cal 6.68/0mph 4) 1m - 8:18(8:18/m) 129/135bpm 98cal 7.22/0mph 5) 0.17m - 1:29(8:45/m) 131/135bpm 17cal 6.85/0mph Add a comment 3.1m, 22:02 Running - General Add a comment	-
Fri 15th Jun Jun 15	Sat 16th Jun Jun 16	Sun 17th Jun Jun 17	Mon 18th Jun Jun 18	Tue 19th Jun Jun 19	Wed 20th Jun Jun 20	Thu 21st Jun Jun 21
5.5m, 48:08 Running - Recovery Run We're in Devon, parkrun warm up for tomorrow === 1) 1m - 9:13(9:13/m) 125/139bpm 113cal 6.51/0mph 2) 1m - 8:20(8:20/m) 131/147bpm 104cal 7.2/0mph 3) 1m - 8:57(8:57/m) 129/154bpm 100cal 6.71/0mph 4) 1m - 8:37(8:37/m) 130/140bpm 97cal 6.97/0mph 5) 1m - 8:56(8:56/m) 142/166bpm 124cal 6.72/0mph 6) 0.45m - 4:06(9:03/m) 132/154bpm 41cal 6.63/0mph Add a comment	2m, 18:19 Running - General Split Summary === 1) 1m - 8:44(8:44/m) 126/153bpm 112cal 6.87/0mph 2) 1m - 9:11(9:11/m) 135/155bpm 124cal 6.53/0mph 3) 0.04m - 24(9:58/m) 124/129bpm 4cal 6.02/0mph Add a comment 2.2m, 19:00 Running - General Split Summary === 1) 1m - 9:04(9:04/m) 131/155bpm 120cal 6.62/0mph 2) 1m - 8:32(8:32/m) 138/152bpm 118cal 7.03/0mph 3) 0.2m - 1:24(7:11/m) 143/151bpm 20cal 8.36/0mph Add a comment 3.1m, 19:58 Running - parkrun Torbay Velopark parkrun, loved this today. First time ever under 20 minutes for a parkrun and had a great race with my big brother with him just pipping me at the end. Managed to keep up on the two laps on tarmac but couldn't keep going on the grass. === 1) 1m - 6:05(6:05/m) 134/143bpm 85cal 9.85/0mph 2) 1m - 6:23(6:23/m) 139/144bpm 92cal 9.41/0mph 3) 1m - 6:51(6:51/m) 144/171bpm 101cal 8.75/0mph 4) 0.11m - 38(5:46/m) 162/166bpm 10cal 10.4/0mph Add a comment	10m, 1:25:49 Running - Long Run Nice 10 miler around the roads of Torbay, last long run before next week's HM. === 1) 1m - 9:20(9:20/m) 132/147bpm 128cal 6.42/0mph 2) 1m - 8:06(8:06/m) 136/145bpm 113cal 7.4/0mph 3) 1m - 7:54(7:54/m) 130/144bpm 93cal 7.6/0mph 4) 1m - 8:45(8:45/m) 135/151bpm 111cal 6.86/0mph 5) 1m - 8:15(8:15/m) 135/146bpm 104cal 7.28/0mph 6) 1m - 8:22(8:22/m) 138/148bpm 107cal 7.17/0mph 7) 1m - 8:36(8:36/m) 140/153bpm 108cal 6.98/0mph 8) 1m - 8:22(8:22/m) 134/149bpm 86cal 7.17/0mph 9) 1m - 9:20(9:20/m) 144/159bpm 126cal 6.42/0mph 10) 1m - 8:50(8:49/m) 138/154bpm 94cal 6.8/0mph Add a comment	1.5m, 12:52 Running - General Split Summary === 1) 1m - 8:40(8:40/m) 124/139bpm 109cal 6.93/0mph 2) 0.52m - 4:12(8:09/m) 135/139bpm 60cal 7.36/0mph Add a comment 0.9m, 9:22 Running - General Split Summary === 1) 0.92m - 9:22(10:10/m) 137/160bpm 137cal 5.9/0mph Add a comment 0.6m, 6:37 Running - General Split Summary === 1) 0.64m - 6:37(10:19/m) 136/156bpm 94cal 5.81/0mph Add a comment 2.8m, 20:05 Running - Tempo Abergele Harriers club session, 20 minutes tempo, practice for Saturday. === 1) 1m - 7:05(7:05/m) 144/160bpm 109cal 8.46/0mph 2) 1m - 7:08(7:08/m) 153/170bpm 116cal 8.42/0mph 3) 0.84m - 5:52(7:00/m) 162/165bpm 100cal 8.56/0mph Add a comment	-	1.1m, 8:45 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 138/157bpm 113cal 7.59/0mph 2) 0.1m - 50(8:26/m) 138/142bpm 12cal 7.12/0mph Add a comment 6.5m, 52:35 Running - Tempo Abergele Harriers club run, Tan Yr Gopa, mixture of a steady and tempo run. === 1) 1m - 8:57(8:57/m) 133/157bpm 122cal 6.7/0mph 2) 1m - 9:46(9:46/m) 147/161bpm 151cal 6.14/0mph 3) 1m - 7:41(7:41/m) 155/165bpm 125cal 7.81/0mph 4) 1m - 8:29(8:29/m) 160/173bpm 142cal 7.08/0mph 5) 1m - 7:44(7:44/m) 155/164bpm 124cal 7.75/0mph 6) 1m - 6:55(6:55/m) 161/171bpm 115cal 8.68/0mph 7) 0.49m - 3:02(6:09/m) 168/171bpm 53cal 9.76/0mph Add a comment 0.5m, 5:03 Running - General Split Summary === 1) 0.52m - 5:03(9:45/m) 156/176bpm 80cal 6.15/0mph Add a comment	5m, 48:48 Running - Recovery Run Recovery run, proper plod this morning. Next up Runfest === 1) 1m - 9:48(9:48/m) 128/137bpm 124cal 6.12/0mph 2) 1m - 10:08(10:08/m) 126/146bpm 115cal 5.92/0mph 3) 1m - 9:38(9:38/m) 136/152bpm 123cal 6.22/0mph 4) 1m - 9:32(9:32/m) 137/150bpm 118cal 6.29/0mph 5) 1m - 9:35(9:35/m) 131/145bpm 98cal 6.26/0mph 6) 0.01m - 6(11:17/m) 129/130bpm 5.31/0mph Add a comment

2018	Date	Result	WAVA
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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