sianwad76

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Recent Training
22nd Jun	General	5.3mi	1:11:59
20th Jun	General	1.3mi	37:00
20th Jun	Strength	0mi	54:10
19th Jun	Open Water	0.1mi	10:01
19th Jun	Open Water	0.2mi	26:28

12 Month Benchmarks	Run	Bike
Mile	7:54	5:44
5k	25:57	21:04
5mi	44:15	39:05
10k	56:53	54:33
10mi	1:33:38	0
Half	2:18:17	0
20mi	3:34:14	0
Mara	4:51:22	0
50k	8:13:12	0

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Best Times
Best WAVA

Dist	Races	2012	2013	PB	WB
10km	1	56:10 51.96		56:10 9:02/mi	51.96
13.1mi	1		2:00:33 53.12	2:00:33 9:12/mi	53.12

2014		Result	WAVA	Distance
5 Oct	Cardiff Half Marathon			13.1mi
16 Mar	West Glamorgan League - Margam Park - Men			5.6mi
2 Mar	Llanelli Waterside Half Marathon			13.1mi
12 Jan	West Glamorgan League - Corus Lake			5.1mi
2013		Result	WAVA	Distance
31 Dec	Nos Galan 5K Fun			5km
6 Oct	Cardiff Half Marathon			13.1mi
22 Sep	Swansea Bay 10K			10km
7 Sep	Porthcawl Parkrun			5km
3 Mar	Llanelli Waterside Half Marathon PB	2:00:33	53.12	13.1mi
2012		Result	WAVA	Distance
23 Sep	Swansea Bay 10k PB	56:10	51.96	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	28	17	22	11	17	28	0	0	0	0	0	0	124
2025	0.1	0	0	0.5	0	0.7	0	0	0	0	0	0	1.3
2025	52	80	84	57	52	28	0	0	0	0	0	0	354
2025	0	0	0	0	2	0	0	0	0	0	0	0	2
2024	12	10	15	14	3	28	33	22	10	13	21	15	197
2024	0.1	0.3	0.1	0	0	1.1	0	0	0.2	0	0	0	1.8
2024	55	77	78	52	63	73	77	98	100	106	22	32	833
2024	0	0	0	0	3	0	0	0	0	0	0	0	3
2024	0	0	0	0	0	0	0	0	18	0	0	0	18
2023	5	2	14	11	37	10	34	8	12	16	4	14	167
2023	0	0	0	0.5	0	1.7	0.2	0.3	0.2	0	0	0.1	3
2023	68	127	68	69	64	20	47	47	45	38	38	34	664
2023	0	0	0	0	0	7	0	0	0	0	0	0	7
2022	12	0	4	0	0	5	0	4	4	0	6	7	42
2022	0.2	0.1	0.2	0.1	0.3	0.8	0.5	0	0	0.2	0.2	0	2.7
2022	50	65	60	47	48	8	67	113	92	82	67	48	747
2022	3	3	2	1	0	0	0	0	0	0	0	0	8
2022	0	0	0	0	0	0	0	0	0	8	0	0	8
2021	27	15	21	15	7	5	11	12	12	7	5	4	141
2021	0.1	0	0.7	0.6	0.8	0.5	0.8	0.1	0.6	0.5	0.5	0.2	5.4
2021	28	11	16	24	24	10	7	11	24	29	28	3	213
2021	0	0	0	0	0	0	1	2	1	1	1	1	7
2021	0	0	0	22	0	0	13	0	0	0	0	0	35
2020	21	17	0	4	36	21	35	9	11	14	15	18	203
2020	0	0	0	0	0	0	0	0.8	1	1.2	1.8	0.4	5.2
2020	0	0	6	13	36	17	20	35	16	15	17	0	175
2020	0	0	0	0	0	0	0	0	15	0	2	0	17
2019	0	0	0	11	11	6	6	3	0	5	0	16	59
2019	0	0	0	0	0.2	0	0	0	0	0	0	0	0.2
2019	48	64	0	12	12	6	3	0	0	2	0	0	148
2018	0	0	0	0	0	0	0	0	0.6	0	0	0	0.6
2018	56	75	80	68	32	7	18	26	21	16	12	3	413
2018	0	0	0	0	30	0	0	0	0	0	0	0	30
2017	0.8	0	0	0	0	1	0.9	2.2	1.9	0	0	0	6.8
2017	41	28	33	9	9	23	50	122	91	55	52	13	523
2017	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	0	17	0	0	19	0	26	0	14	0	0	25	100
2016	0	0	0	0	0	0	2	0	0	2	0	0	4
2016	68	82	78	49	68	56	63	111	43	33	25	18	695
2016	0	0	0	0	0	0	17	19	0	0	0	0	37
2015	41	33	44	62	88	38	56	110	97	69	27	13	679
2014	113	119	121	61	90	71	59	67	120	91	58	38	1007
2014	0	0	0	0	2	0	0	0	0	0	0	0	2
2013	0	0	0	0	25	0	0	0	0	0	0	4	29
2013	51	70	36	9	43	36	65	45	84	52	43	64	598
2012	0	0	5	28	28	31	65	58	59	45	20	8	348

Tue 27th May May 27	Wed 28th May May 28	Thu 29th May May 29	Fri 30th May May 30	Sat 31st May May 31	Sun 1st Jun Jun 1	Mon 2nd Jun Jun 2
-	0mi, 35:14 Cross - Strength 0.2mi, 5:06 Run - Treadmill	-	1mi, 10:19 Run - General 0mi, 39:21 Cross - Strength 0.1mi, 5:10 Run - Treadmill 3.2mi, 30:40 Run - General	0mi, 50:11 Cross - Strength 3.1mi, 26:11 Run - General	2.5mi, 57:03 Walk - General	0mi, 44:14 Cross - Yoga 0mi, 40:14 Cross - Strength
Tue 3rd Jun Jun 3	Wed 4th Jun Jun 4	Thu 5th Jun Jun 5	Fri 6th Jun Jun 6	Sat 7th Jun Jun 7	Sun 8th Jun Jun 8	Mon 9th Jun Jun 9
1.8mi, 37:29 Walk - General 4.7mi, 3:09:38 Walk - General 0.5mi, 8:31 Walk - General	5.6mi, 59:09 Run - General 0mi, 46:09 Cross - Strength	0mi, 1:09:59 Cross - Strength	-	-	2.9mi, 54:50 Walk - General	0mi, 41:01 Cross - Yoga 0.7mi, 13:17 Run - Treadmill 1.1mi, 29:02 Walk - General
Tue 10th Jun Jun 10	Wed 11th Jun Jun 11	Thu 12th Jun Jun 12	Fri 13th Jun Jun 13	Sat 14th Jun Jun 14	Sun 15th Jun Jun 15	Mon 16th Jun Jun 16
3mi, 1:10:42 Walk - General 0mi, 39:56 Cross - Strength	5.4mi, 1:05:19 Run - General	1.7mi, 36:21 Walk - General 0mi, 33:48 Cross - Strength 1.1mi, 25:08 Run - Treadmill	1.9mi, 44:34 Walk - General 0mi, 1:10:22 Cross - Strength	0.1mi, 20:17 Swim - Open Water 3.2mi, 27:00 Run - General	-	2.1mi, 53:39 Walk - General 0mi, 41:23 Cross - Strength
Tue 17th Jun Jun 17	Wed 18th Jun Jun 18	Thu 19th Jun Jun 19	Fri 20th Jun Jun 20	Sat 21st Jun Jun 21	Sun 22nd Jun Jun 22	Mon 23rd Jun Jun 23
4.8mi, 1:45:33 Walk - General	7mi, 1:12:00 Run - General	0.1mi, 10:01 Swim - Open Water 0.2mi, 26:28 Swim - Open Water 0.3mi, 27:10 Swim - Open Water 0mi, 31:27 Cross - Strength	1.3mi, 37:00 Walk - General 0mi, 54:10 Cross - Strength	-	5.3mi, 1:11:59 Run - General	-

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