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Recent Training
11th Jun	General	7.3mi	55:01
9th Jun	Warm Down	1.3mi	10:04
9th Jun	Marathon Pace	4mi	25:34
9th Jun	Warm Up	1.6mi	11:45
7th Jun	Recovery Run	5.6mi	45:01

12 Month Benchmarks	Run
Mile	5:46
5k	19:46
5mi	35:37
10k	44:40
10mi	1:12:31
Half	1:35:24

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Buddies (6)

Followers (1)

Badges Collected	See available badges
+ 91 others

Best Times
Best WAVA

Dist	Races	PB	2009	2010	2011	2012	2014
5km	4	16:17 5:14/mi	16:17	16:55			16:21
5mi	3	27:55 5:35/mi	29:40		27:55
6.2mi	1	34:30 5:34/mi			34:30
10km	4	35:14 5:40/mi	35:53	35:14	36:11
11km	1	45:28 6:39/mi			45:28
12.5km	1	49:14 6:20/mi			49:14
15km	1	56:43 6:05/mi		56:43
10mi	1	58:03 5:48/mi	58:03
13.1mi	2	1:18:26 5:59/mi	1:18:26
20mi	1	2:04:13 6:13/mi				2:04:13
26.2mi	2	2:49:09 6:27/mi		2:49:09

2014		Result	WAVA	Distance
29 Jun	RunFest Wales Rhyl 5k SB	16:21	79.83	5km
21 May	Suncentre 5k	16:39	78.39	5km
2012		Result	WAVA	Distance
25 Mar	San Domenico 20 PB	2:04:13	73.56	20mi
2011		Result	WAVA	Distance
20 Nov	Conwy Half Marathon		0.00	13.1mi
6 Nov	Abergele 5		0.00	5mi
16 Oct	Border League Prestatyn PB	27:55	76.38	5mi
9 Oct	Flintshire 10K PB	34:30	77.27	6.2mi
1 Oct	North Wales Cross Country League Bangor	31:27	63.73	4.7mi
11 Sep	Ras Fawr Llanddoged PB	49:14	68.48	12.5km
4 Sep	Caernarfon 10k SB	36:11	73.84	10km
3 Jul	Fairy Feckled Cow Trail Race PB	45:28	64.64	11km
13 Mar	Border League - Mold	32:02	66.57	5mi
2010		Result	WAVA	Distance
26 Sep	Anglesey Marathon	2:56:57	69.48	26.2mi
12 Sep	Cardiff 10km PB	35:14	75.83	10km
22 Aug	Great Orme 15k Challenge PB	56:43	72.14	15km
31 May	MBNA Chester Marathon PB	2:49:09	72.69	26.2mi
4 Apr	Air Products 10K	35:54	74.42	10km
2 Jan	Cardiff 5K Parkrun SB	16:55	76.75	5km
2009		Result	WAVA	Distance
2 Aug	Reebok Sale 10 PB	58:03	75.80	10mi
22 Jul	Race The Train - Caernarfon 5k PB	16:17	79.73	5km
8 Apr	Chester Spring 5 SB	29:40	71.88	5mi
15 Feb	Village Bakery Half Marathon PB	1:18:26	74.44	13.1mi
24 Jan	Twin Piers 10K SB	35:53	74.45	10km
18 Jan	Four Villages Half Marathon	1:21:59	71.21	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	14	8	13	67	106	36	0	0	0	0	0	0	243
2020	61	43	31	67	68	1	15	20	18	9	72	116	522
2019	109	106	148	110	7	66	36	108	145	176	29	101	1141
2019	0	0	0	0	0	0	0	0	0	0	0	4	4
2018	223	85	48	60	62	69	30	67	110	164	151	75	1144
2018	0	0	0	0	0	11	0	0	0	0	0	0	11
2017	205	60	73	138	141	112	181	163	59	35	86	121	1375
2016	226	87	27	43	30	24	0	0	0	0	142	134	713
2015	199	169	52	26	131	116	11	143	29	0	13	154	1042
2014	209	120	22	185	207	213	248	189	317	185	168	244	2307
2013	6	50	120	120	129	118	65	316	300	139	195	389	1947
2012	97	167	240	123	68	33	90	163	42	0	0	0	1023
2011	0	0	0	0	0	0	86	105	113	93	13	26	436

Sun 16th May May 16	Mon 17th May May 17	Tue 18th May May 18	Wed 19th May May 19	Thu 20th May May 20	Fri 21st May May 21	Sat 22nd May May 22
12.1mi, 1:30:01 Run - Long Run Long run with Amie. Thought we had gone off too quickly but maintained pace throughout === 1) 1m - 7:29(7:29/m) 99cal 8.01/8.22mph 2) 1m - 7:20(7:20/m) 99cal 8.18/8.33mph 3) 1m - 7:29(7:29/m) 100cal 8.02/8.14mph 4) 1m - 7:25(7:25/m) 99cal 8.1/8.25mph 5) 1m - 7:26(7:26/m) 100cal 8.07/8.31mph 6) 1m - 7:31(7:31/m) 100cal 7.99/8.2mph 7) 1m - 7:32(7:32/m) 99cal 7.97/8.22mph 8) 1m - 7:49(7:49/m) 99cal 7.67/8.39mph 9) 1m - 7:30(7:30/m) 99cal 7.99/8.29mph 10) 1m - 7:31(7:31/m) 100cal 7.99/8.37mph 11) 1m - 7:28(7:28/m) 99cal 8.03/8.12mph 12) 1m - 7:12(7:12/m) 98cal 8.34/8.58mph 13) 0.05m - 20(6:56/m) 4cal 8.66/8.47mph Add a comment	4.9mi, 40:08 Run - Warm Down Recovery run around Morfas === 1) 0.34m - 2:41(7:54/m) 33cal 7.59/8.29mph 2) 1m - 8:18(8:18/m) 98cal 7.23/7.66mph 3) 1m - 8:07(8:07/m) 99cal 7.39/7.7mph 4) 1m - 8:11(8:11/m) 98cal 7.33/7.53mph 5) 1m - 8:27(8:27/m) 98cal 7.1/7.66mph 6) 0.53m - 4:24(8:15/m) 52cal 7.27/7.41mph Add a comment	-	6.2mi, 46:18 Run - General Easy run with Canyon and Amie. Lower back and hip playing up. Not as bad during run. === 1) 1m - 7:21(7:21/m) 99cal 8.16/8.41mph 2) 1m - 7:23(7:23/m) 99cal 8.12/8.29mph 3) 1m - 7:39(7:39/m) 100cal 7.85/8.27mph 4) 1m - 7:38(7:38/m) 98cal 7.87/8.47mph 5) 1m - 7:25(7:25/m) 98cal 8.08/8.54mph 6) 1m - 7:44(7:44/m) 99cal 7.75/8.35mph 7) 0.15m - 1:07(7:42/m) 14cal 7.79/8.18mph Add a comment	-	6.7mi, 50:05 Run - General Easy run on own. 1) 1m - 7:51(7:51/m) 98cal 7.65/7.91mph 2) 1m - 7:37(7:37/m) 100cal 7.88/7.95mph 3) 1m - 7:40(7:40/m) 99cal 7.82/7.91mph 4) 1m - 7:20(7:20/m) 99cal 8.19/8.45mph 5) 1m - 7:19(7:19/m) 98cal 8.21/8.5mph 6) 1m - 7:19(7:19/m) 98cal 8.2/8.68mph 7) 0.69m - 4:59(7:16/m) 67cal 8.27/8.39mph Add a comment	-
Sun 23rd May May 23	Mon 24th May May 24	Tue 25th May May 25	Wed 26th May May 26	Thu 27th May May 27	Fri 28th May May 28	Sat 29th May May 29
13.7mi, 1:40:01 Run - Long Run Long run on own. Felt great throughout except fo the last two miles as legs began to tire and tightness in right leg. === 1) 1m - 7:15(7:15/m) 98cal 8.27/8.58mph 2) 1m - 7:25(7:25/m) 99cal 8.09/8.58mph 3) 1m - 7:17(7:17/m) 98cal 8.24/8.47mph 4) 1m - 7:28(7:28/m) 99cal 8.04/8.27mph 5) 1m - 7:15(7:15/m) 98cal 8.28/8.54mph 6) 1m - 7:15(7:15/m) 99cal 8.28/8.58mph 7) 1m - 7:02(7:02/m) 97cal 8.54/8.75mph 8) 1m - 7:09(7:09/m) 97cal 8.4/8.62mph 9) 1m - 7:12(7:12/m) 98cal 8.34/8.68mph 10) 1m - 7:15(7:15/m) 98cal 8.27/8.35mph 11) 1m - 7:22(7:22/m) 99cal 8.15/8.25mph 12) 1m - 7:21(7:21/m) 99cal 8.16/8.25mph 13) 1m - 7:24(7:24/m) 99cal 8.11/8.2mph 14) 0.73m - 5:22(7:24/m) 72cal 8.11/8.29mph Add a comment	-	5.8mi, 45:02 Run - General East run with Jordan. Pretty much to splash point and back. === 1) 1m - 7:44(7:44/m) 99cal 7.76/8.35mph 2) 1m - 7:45(7:45/m) 99cal 7.74/7.89mph 3) 1m - 7:51(7:51/m) 99cal 7.65/7.78mph 4) 1m - 7:38(7:38/m) 100cal 7.87/8.06mph 5) 1m - 7:39(7:39/m) 99cal 7.84/8.37mph 6) 0.84m - 6:25(7:38/m) 83cal 7.86/8.22mph Add a comment	5.6mi, 40:01 Run - General Rushing to get to watch the football so decided to drop 5 minutes and run faster. Normal route coming back through the Ffrith. Felt strong last mile === 1) 1m - 7:15(7:15/m) 98cal 8.28/8.7mph 2) 1m - 7:24(7:24/m) 99cal 8.1/8.62mph 3) 1m - 7:08(7:08/m) 98cal 8.41/9.31mph 4) 1m - 7:08(7:08/m) 97cal 8.42/8.68mph 5) 1m - 7:05(7:05/m) 97cal 8.47/8.68mph 6) 0.6m - 4:01(6:43/m) 57cal 8.93/9.62mph Add a comment	-	4mi, 30:59 Run - General Had to cut run short due to hamstring. Not sure if just tight or damaged === 1) 1m - 7:32(7:32/m) 98cal 7.96/8.43mph 2) 1m - 7:52(7:52/m) 100cal 7.62/8.04mph 3) 1m - 7:51(7:51/m) 98cal 7.64/8.16mph 4) 1m - 7:42(7:42/m) 99cal 7.8/8.2mph 5) 0.01m - 2(5:19/m) 11.3/7.64mph Add a comment	-
Sun 30th May May 30	Mon 31st May May 31	Tue 1st Jun Jun 1	Wed 2nd Jun Jun 2	Thu 3rd Jun Jun 3	Fri 4th Jun Jun 4	Sat 5th Jun Jun 5
-	-	-	6mi, 53:32 Run - General Easy run with Smels from hers. Hamstrings felt ok during run but could feel them slightly afterwards. 1) 1m - 8:51(8:51/m) 97cal 6.78/7.95mph 2) 1m - 8:50(8:50/m) 97cal 6.8/6.99mph 3) 1m - 9:17(9:17/m) 97cal 6.46/6.93mph 4) 1m - 8:46(8:46/m) 97cal 6.85/7.89mph 5) 1m - 8:50(8:50/m) 98cal 6.79/7.22mph 6) 1m - 8:44(8:44/m) 96cal 6.87/7.08mph 7) 0.03m - 14(8:01/m) 2cal 7.49/7.08mph Add a comment	-	5.3mi, 40:02 Run - General Felt ok just very hot and chest felt tight. === 1) 1m - 7:30(7:30/m) 98cal 7.99/8.16mph 2) 1m - 7:28(7:28/m) 100cal 8.04/8.14mph 3) 1m - 7:36(7:36/m) 100cal 7.89/8.08mph 4) 1m - 7:37(7:37/m) 99cal 7.88/7.97mph 5) 1m - 7:34(7:34/m) 99cal 7.93/8.12mph 6) 0.3m - 2:17(7:35/m) 30cal 7.92/7.95mph Add a comment	1.2mi, 10:00 Run - Warm Up Distance approx. Garmin was charging Add a comment 1.1mi, 8:11 Run - Warm Down Cool down after session === 1) 1m - 7:27(7:27/m) 99cal 8.05/9.6mph 2) 0.1m - 44(7:22/m) 9cal 8.15/8.12mph Add a comment 2.3mi, 18:14 Run - General Decided to do a reduced speed session. 1 mile with 3 mins recovery 800m with 2:30 recovery 400m with 3 min recovery. Felt ok just struggled with pace as not ran that fast for a long time. === 1) 1m - 5:46(5:46/m) 95cal 10.39/10.56mph 2) 0.33m - 3:04(9:15/m) 33cal 6.49/10.18mph 3) 0.5m - 2:42(5:23/m) 49cal 11.14/11.27mph 4) 0.1m - 2:30(24:15/m) 8cal 2.47/11.12mph 5) 0.25m - 1:13(4:50/m) 21cal 12.39/13.5mph 6) 0.13m - 2:59(23:05/m) 9cal 2.6/10.98mph Add a comment
Sun 6th Jun Jun 6	Mon 7th Jun Jun 7	Tue 8th Jun Jun 8	Wed 9th Jun Jun 9	Thu 10th Jun Jun 10	Fri 11th Jun Jun 11	Sat 12th Jun Jun 12
-	5.6mi, 45:01 Run - Recovery Run Felt tired and head wasn’t in the right place. First day back in work so just took it really easy. 1) 1m - 8:04(8:04/m) 99cal 7.44/21.1mph 2) 1m - 8:11(8:11/m) 99cal 7.33/7.58mph 3) 1m - 8:03(8:03/m) 97cal 7.45/7.74mph 4) 1m - 8:02(8:02/m) 99cal 7.46/7.76mph 5) 1m - 8:00(8:00/m) 98cal 7.5/7.66mph 6) 0.58m - 4:41(8:04/m) 57cal 7.44/7.53mph Add a comment	-	1.3mi, 10:04 Run - Warm Down Cool down after marathon pace run. 1) 1m - 7:38(7:38/m) 99cal 7.86/8.16mph 2) 0.33m - 2:26(7:27/m) 32cal 8.05/8.1mph Add a comment 4mi, 25:34 Run - Marathon Pace 4 miles @ Marathon Pace. Was meant to be 6:51 but felt fine. Wind on the way out. === 1) 1m - 6:29(6:29/m) 97cal 9.26/16.57mph 2) 1m - 6:35(6:35/m) 98cal 9.1/9.31mph 3) 1m - 6:19(6:19/m) 96cal 9.49/9.64mph 4) 1m - 6:10(6:10/m) 96cal 9.74/9.87mph 5) 0m - 1(4:03/m) 14.8/9.85mph Add a comment 1.6mi, 11:45 Run - Warm Up Warm up before marathon paced run. 1) 1m - 7:34(7:34/m) 99cal 7.93/8.2mph 2) 0.56m - 4:11(7:29/m) 56cal 8.01/8.25mph Add a comment	-	7.3mi, 55:01 Run - General Easy run with Canyon and Amie 1) 1m - 7:32(7:32/m) 99cal 7.96/9.1mph 2) 1m - 7:26(7:26/m) 99cal 8.07/8.25mph 3) 1m - 7:40(7:40/m) 99cal 7.82/7.93mph 4) 1m - 7:33(7:33/m) 100cal 7.95/8.27mph 5) 1m - 7:32(7:32/m) 99cal 7.96/8.29mph 6) 1m - 7:41(7:41/m) 98cal 7.82/8.14mph 7) 1m - 7:36(7:36/m) 100cal 7.89/8.29mph 8) 0.27m - 2:00(7:32/m) 26cal 7.97/8.04mph Add a comment	-

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