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Sarahwelshy F45

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Pegasus RC

Races
66
Miles
8507
Miles
105
Miles
4605
Miles
283
WAVA
64.03%
5k
22:02
5M
37:58
10k
46:47
10M
1:19:10
Half
1:40:30
20M
2:51:30
Mara
3:33:00

About Me
In my 8th consecutive year of running after my lazy 20s. This year I finally joined a club and the PBs are tumbling. Loving the marathon distance, fabulous Bristol-Bath marathon this Oct where I smiled the whole way around and finally achieved my sub-4 at the third attempt (3:54 to be exact!). Next year I would love to go sub 3:50 for a London good for age place, but some recent health concerns may have put paid to that plan... Show More...

About Me

In my 8th consecutive year of running after my lazy 20s. This year I finally joined a club and the PBs are tumbling. Loving the marathon distance, fabulous Bristol-Bath marathon this Oct where I smiled the whole way around and finally achieved my sub-4 at the third attempt (3:54 to be exact!).

Next year I would love to go sub 3:50 for a London good for age place, but some recent health concerns may have put paid to that plan...

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Recent Blogs
Grateful	Dec 2018
Note	Dec 2018
week 1 back in the zone	Mar 2014
Operation: Consistency	Mar 2014
Getting back in the saddle...	Mar 2014

Recent Training
17th Oct	General	3.8mi	41:51
16th Oct	General	3.2mi	27:07
16th Oct	General	0.2mi	3:54
14th Oct	General	3.4mi	32:24
12th Oct	General	3.3mi	34:01

12 Month Benchmarks	Run	Bike
Mile	7:48	3:07
5k	26:18	9:59
5mi	45:43	16:13
10k	59:49	20:18
10mi	1:44:38	32:57

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Buddies (6)

Badges Collected	See available badges
+ 151 others

Best Times
Best WAVA

Dist	Races	PB	WB	2007	2010	2011	2012	2014	2015	2016	2017	2018	2019	2020
5km	9	22:02 7:06/mi	64.03		27:56 47.48	24:52 53.64		27:15 49.95	23:34 58.17	23:14 59.42		23:52 58.68	22:02 64.03
5mi	6	37:58 7:36/mi	60.44			41:59 51.67			41:42 53.78	44:57 49.89	43:19 52.17	37:58 60.44
10km	7	46:47 7:32/mi	61.00		56:26 47.78			54:30 50.50	49:23 56.12			46:47 60.64	46:53 61.00
6.4mi	1	54:15 8:29/mi	54.74											54:15 54.74
8mi	5	1:02:54 7:52/mi	58.50				1:08:00 51.91		1:08:23 52.56	1:04:00 56.59	1:06:51 54.61	1:02:54 58.50
10mi	5	1:19:10 7:55/mi	59.64							1:28:54 51.42	1:28:52 51.85	1:21:28 57.02		1:19:10 59.64
13mi	1	1:56:50 9:00/mi	49.76		1:56:50 49.76
13.1mi	20	1:40:30 7:40/mi	61.62	2:15:10 43.20	1:57:54 49.77	1:57:59 49.88	1:55:41 51.07	1:58:07 50.52	1:47:23 55.91	1:45:05 57.53	1:43:54 58.63		1:40:30 61.62	1:44:04 60.00
16mi	1	2:31:26 9:28/mi	50.37								2:31:26 50.37
20mi	3	2:51:30 8:35/mi	55.92							2:51:30 55.17	2:56:11 54.11	2:51:53 55.92
26.2mi	8	3:33:00 8:08/mi	61.23			4:11:52 49.21			3:54:56 53.81	3:45:31 56.45	3:51:15 55.48	3:50:47 56.04	3:33:00 61.23

2020		Result	WAVA	Distance
15 Nov	Cardiff Bay Run		0.00	10km
10 Oct	Greater Manchester Marathon - Virtual		0.00	26.2mi
1 Mar	Admiral City of Newport Half Marathon SB	1:44:04	67.42	13.1mi
2 Feb	Reverse 10 PB	1:19:10	67.08	10mi
19 Jan	CF64 Winter Race PB	54:15	61.60	6.4mi
2019		Result	WAVA	Distance
3 Nov	Richard Burton 10k		0.00	6.2mi
20 Oct	Abingdon Marathon PB	3:33:00	67.59	26.2mi
12 Oct	Cardiff parkrun PB	22:02	70.73	5km
6 Oct	Cardiff Half Marathon PB	1:40:30	69.18	13.1mi
4 Aug	Les Galopades de la Forêt	1:44:55	66.27	13.1mi
27 Jul	Magor 10K SB	46:53	68.59	10km
23 Jun	JCP Swansea Half Marathon	1:47:35	64.62	13.1mi
24 Mar	Cardiff Taff Trail Half Marathon	1:50:00	63.20	13.1mi
2018		Result	WAVA	Distance
30 Dec	Old Father Time 5 PB	37:58	67.40	5mi
17 Nov	Elan Valley 10 SB	1:21:28	64.05	10mi
7 Nov	Severn Bridge 5 Night Race	39:06	64.92	5mi
22 Apr	London Marathon SB	3:50:47	61.84	26.2mi
7 Apr	Grangemoor parkrun SB	23:52	64.79	5km
25 Mar	Cardiff Bay Run PB	46:47	68.16	10km
10 Mar	20/20 Fission SB	2:51:53	61.98	20mi
28 Jan	Lliswerry 8 PB	1:02:54	65.57	8mi
21 Jan	Les Croupiers Handicap 10	1:22:13	63.46	10mi
2017		Result	WAVA	Distance
19 Nov	SRR Multi Terrain 10 Mile Race SB	1:28:52	58.25	10mi
28 Oct	Snowdonia Marathon	4:12:05	56.16	26.2mi
1 Oct	Cardiff Half Marathon SB	1:43:54	65.83	13.1mi
2 Sep	Tydfilians Roman Run PB	2:31:26	55.84	16mi
27 Aug	Severn Bridge Half Marathon	1:51:48	61.18	13.1mi
25 Jun	Swansea Half Marathon	1:49:01	62.74	13.1mi
12 May	Sospan charity swim		0.00	1500mi
7 May	Porthkerry 5 MT SB	43:19	58.16	5mi
23 Apr	London Marathon SB	3:51:15	61.22	26.2mi
19 Mar	Forest of Dean Spring Half Marathon	1:48:58	62.77	13.1mi
11 Mar	20/20 Fission SB	2:56:11	60.00	20mi
29 Jan	Lliswerry 8 SB	1:06:51	61.23	8mi
2016		Result	WAVA	Distance
20 Nov	Sospan MT 10 SB	1:28:54	57.81	10mi
2 Oct	Cardiff Half Marathon	1:51:41	60.80	13.1mi
20 Jul	SSAFA 5K Series Race 3		0.00	5km
22 Jun	SSAFA 5K Series Race 2		0.00	5km
18 May	SSAFA 5K Series Race 1 SB	23:14	65.67	5km
14 May	Cardiff parkrun	23:15	65.63	5km
8 May	Porthkerry 5 SB	44:57	55.67	5mi
10 Apr	Greater Manchester Marathon SB	3:45:31	62.32	26.2mi
26 Mar	IAAF World Half Marathon Championships	1:47:12	63.34	13.1mi
13 Mar	Gloucester 20 PB	2:51:30	61.20	20mi
6 Mar	Merthyr Half Marathon SB	1:45:05	64.62	13.1mi
31 Jan	Lliswerry 8 SB	1:04:00	63.51	8mi
2015		Result	WAVA	Distance
27 Dec	Old Father Time 5 Mile SB	41:42	60.01	5mi
8 Nov	Gwent League Llandaff Fields Cardiff Senior Men		0.00	10km
7 Nov	Grangemoor Parkrun SB	23:34	64.37	5km
25 Oct	Sanlam Bristol Bath Marathon SB	3:54:56	59.43	26.2mi
11 Oct	Gwent League XC - Senior Women - Bridgend		0.00	6.6km
4 Oct	Cardiff Half Marathon SB	1:47:23	62.82	13.1mi
20 Sep	Swansea Bay 10k SB	49:23	63.24	10km
30 Aug	Severn Bridge Half Marathon	1:56:37	57.84	13.1mi
28 Jun	Torbay Half Marathon		0.00	13.1mi
24 Jun	SSAFA 5K Series Race 2		0.00	5km
24 May	Dymock Half Marathon		0.00	13.1mi
24 May	Treforest 10K	54:26	57.37	10km
20 May	SSAFA 5k series - race 1	25:31	59.45	5km
26 Apr	London Marathon	4:30:55	51.54	26.2mi
25 Jan	Lliswerry 8 SB	1:08:23	59.07	8mi
2014		Result	WAVA	Distance
28 Dec	Old Father Time 5 Mile		0.00	5mi
11 Oct	Cardiff parkrun SB	27:15	55.38	5km
5 Oct	Cardiff Half Marathon SB	1:58:07	56.77	13.1mi
7 Sep	Cardiff 10K SB	54:30	56.98	10km
30 Aug	Cardiff parkrun (Pontcanna)		0.00	5km
24 Aug	Severn Bridge Half Marathon	2:07:38	52.53	13.1mi
24 May	Women's Running 10k	57:07	54.37	10km
2012		Result	WAVA	Distance
4 Mar	Llanelli Waterside Half Marathon SB	1:55:41	57.38	13.1mi
29 Jan	Lliswerry 8 SB	1:08:00	58.51	8mi
2011		Result	WAVA	Distance
16 Oct	Abingdon Marathon SB	4:11:52	54.35	26.2mi
11 Sep	Chippenham Half Marathon		0.00	13.1mi
2 Jul	Cardiff 5K Parkrun SB	24:52	59.95	5km
19 Jun	Torbay Half Marathon SB	1:57:59	56.02	13.1mi
2 Jan	Old Father Time 5 Mile SB	41:59	58.16	5mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon SB	1:57:54	55.85	13.1mi
17 Oct	Cardiff Half Marathon PB	1:56:50	55.85	12.98mi
26 Sep	Swansea Bay 10k SB	56:26	54.13	10km
24 Jul	Cardiff 5K Parkrun SB	27:56	53.21	5km
2007		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon SB	2:15:10	48.36	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	9	8	3	10	2	0	11	17	0	0	0	75
2021	0	0	0	0	6.7	7.6	3.5	0	1.9	0	0	0	19.8
2021	49	62	63	56	58	14	16	26	12	30	0	0	386
2021	12	6	6	9	45	10	57	25	20	20	0	0	212
2020	3	0	10	38	26	32	9	9	0	4	0	14	144
2020	3	3.4	0	0	0	0	0	4	3.6	0	0.9	0	14.9
2020	144	154	130	67	113	129	101	41	61	71	26	101	1139
2020	122	60	83	0	0	24	3	17	15	29	28	23	403
2019	0	4	0	5	0	0	0	6	3	1	0	0	19
2019	5.7	3.7	2.6	1.2	2.6	4.1	1.5	3	2.2	1.6	1	1.8	31.1
2019	17	105	132	100	51	63	119	131	171	94	71	92	1147
2019	141	229	236	288	248	289	110	119	185	99	79	79	2102
2018	0	0	0	0	7.5	8.1	6.7	6.6	0	0.9	0	0.8	30.6
2018	142	150	194	106	0	29	32	28	43	78	96	93	990
2018	96	134	96	23	131	147	218	248	203	210	117	104	1727
2017	0	0	0	0	0	0	0	0	0	0	0	0.9	0.9
2017	20	108	166	140	72	93	125	176	149	98	61	62	1270
2017	0	0	0	0	0	0	0	0	0	0	40	65	104
2016	119	115	106	80	78	63	57	69	79	116	113	71	1065
2016	0	0	0	0	0	0	0	12	0	0	0	0	12
2015	93	93	75	103	105	90	70	133	122	75	33	50	1041
2015	0	0	0	0	0	0	0	22	0	0	0	0	22
2014	0	0	7	0	6	3	46	42	47	29	24	23	227
2012	76	0	0	0	0	0	0	0	0	0	0	0	76
2011	0	0	0	30	0	0	0	0	0	0	0	0	30
2011	0	0	0	0	0	0	0	0.8	1.6	2.1	0	0	4.4
2011	57	49	45	93	83	65	109	146	123	53	43	29	895
2011	0	0	0	10	0	0	12	0	0	0	0	0	22
2010	0	0	0	0	0	0	3	13	0	0	0	0	16
2010	0	0	0	0	0	0	0.5	3.3	0	0	0	0	3.8
2010	0	0	0	0	0	0	13	18	73	84	18	66	270

Tue 21st Sep Sep 21	Wed 22nd Sep Sep 22	Thu 23rd Sep Sep 23	Fri 24th Sep Sep 24	Sat 25th Sep Sep 25	Sun 26th Sep Sep 26	Mon 27th Sep Sep 27
-	-	3.1mi, 18:17 Bike - General Split Summary === 1) 3.1m - 18:17(5:54/m) 125/157bpm [738b/mi] 156cal 10.17/17.7mph Add a comment	-	-	-	-
Tue 28th Sep Sep 28	Wed 29th Sep Sep 29	Thu 30th Sep Sep 30	Fri 1st Oct Oct 1	Sat 2nd Oct Oct 2	Sun 3rd Oct Oct 3	Mon 4th Oct Oct 4
-	-	-	-	3.1mi, 29:17 Run - General Split Summary === 1) 0.62m - 5:51(9:26/m) 141/151bpm [1329b/mi] 63cal 6.36/6.8mph 2) 0.62m - 5:54(9:29/m) 162/170bpm [1536b/mi] 72cal 6.33/6.82mph 3) 0.62m - 5:57(9:35/m) 166/171bpm [1591b/mi] 75cal 6.26/6.66mph 4) 0.62m - 6:00(9:40/m) 168/173bpm [1623b/mi] 76cal 6.21/6.64mph 5) 0.59m - 5:34(9:25/m) 178/185bpm [1677b/mi] 77cal 6.37/7.18mph Add a comment 0.4mi, 4:55 Run - General Split Summary === 1) 0.41m - 4:55(11:52/m) 137/156bpm [1625b/mi] 48cal 5.06/6.51mph Add a comment	-	3.1mi, 30:10 Run - General Split Summary === 1) 0.62m - 5:41(9:09/m) 120/134bpm [1097b/mi] 46cal 6.56/7.7mph 2) 0.62m - 6:05(9:47/m) 135/157bpm [1321b/mi] 58cal 6.13/6.91mph 3) 0.62m - 6:00(9:40/m) 165/185bpm [1595b/mi] 75cal 6.21/6.82mph 4) 0.62m - 5:50(9:23/m) 166/172bpm [1558b/mi] 72cal 6.39/6.89mph 5) 0.62m - 6:14(10:02/m) 170/180bpm [1704b/mi] 80cal 5.98/6.45mph 6) 0.03m - 20(10:28/m) 153/156bpm [1601b/mi] 3cal 5.73/6.3mph Add a comment
Tue 5th Oct Oct 5	Wed 6th Oct Oct 6	Thu 7th Oct Oct 7	Fri 8th Oct Oct 8	Sat 9th Oct Oct 9	Sun 10th Oct Oct 10	Mon 11th Oct Oct 11
2.8mi, 15:39 Bike - General Split Summary === 1) 2.78m - 15:39(5:38/m) 126/172bpm [709b/mi] 133cal 10.66/19.97mph Add a comment 2.7mi, 16:14 Bike - General Split Summary === 1) 2.74m - 16:14(5:55/m) 128/147bpm [758b/mi] 138cal 10.14/16.11mph Add a comment	-	2.8mi, 17:08 Bike - General Split Summary === 1) 2.78m - 17:08(6:09/m) 114/151bpm [702b/mi] 116cal 9.75/16.51mph Add a comment 1.9mi, 14:10 Bike - General Split Summary === 1) 1.88m - 14:10(7:32/m) 106/124bpm [799b/mi] 82cal 7.96/15.82mph Add a comment 2.7mi, 17:04 Bike - General Split Summary === 1) 2.73m - 17:04(6:15/m) 116/147bpm [725b/mi] 122cal 9.6/15.88mph Add a comment	-	4.1mi, 39:27 Run - General Split Summary === 1) 0.62m - 6:03(9:44/m) 149/164bpm [1451b/mi] 68cal 6.16/8.25mph 2) 0.62m - 5:56(9:34/m) 159/169bpm [1520b/mi] 70cal 6.28/6.55mph 3) 0.62m - 6:05(9:47/m) 159/168bpm [1555b/mi] 71cal 6.14/6.45mph 4) 0.62m - 5:55(9:31/m) 163/168bpm [1552b/mi] 71cal 6.3/6.55mph 5) 0.62m - 6:00(9:39/m) 168/174bpm [1621b/mi] 74cal 6.22/6.35mph 6) 0.62m - 5:45(9:15/m) 168/178bpm [1555b/mi] 71cal 6.48/6.64mph 7) 0.37m - 3:44(9:59/m) 168/178bpm [1677b/mi] 46cal 6.01/6.78mph Add a comment 3.3mi, 20:52 Bike - General Split Summary === 1) 3.11m - 19:32(6:17/m) 109/145bpm [685b/mi] 118cal 9.54/19.41mph 2) 0.2m - 1:19(6:47/m) 114/152bpm [773b/mi] 7cal 8.85/12.52mph Add a comment 3.4mi, 20:33 Bike - General Split Summary === 1) 3.11m - 18:08(5:50/m) 101/113bpm [590b/mi] 91cal 10.28/15.92mph 2) 0.25m - 2:24(9:35/m) 100/107bpm [958b/mi] 10cal 6.26/9.98mph Add a comment	5.3mi, 54:41 Run - General Split Summary === 1) 0.62m - 6:38(10:41/m) 130/151bpm [1388b/mi] 62cal 5.62/6.14mph 2) 0.62m - 6:07(9:50/m) 139/160bpm [1367b/mi] 61cal 6.1/6.51mph 3) 0.62m - 6:16(10:05/m) 139/149bpm [1402b/mi] 62cal 5.95/6.41mph 4) 0.62m - 6:37(10:38/m) 138/156bpm [1468b/mi] 65cal 5.64/6.51mph 5) 0.62m - 6:26(10:21/m) 146/154bpm [1512b/mi] 68cal 5.8/6.22mph 6) 0.62m - 6:19(10:10/m) 146/156bpm [1483b/mi] 66cal 5.91/6.22mph 7) 0.62m - 6:39(10:41/m) 141/150bpm [1507b/mi] 63cal 5.61/5.93mph 8) 0.62m - 6:24(10:18/m) 149/157bpm [1534b/mi] 68cal 5.83/6.18mph 9) 0.31m - 3:16(10:30/m) 156/166bpm [1637b/mi] 37cal 5.72/6.16mph Add a comment	-
Tue 12th Oct Oct 12	Wed 13th Oct Oct 13	Thu 14th Oct Oct 14	Fri 15th Oct Oct 15	Sat 16th Oct Oct 16	Sun 17th Oct Oct 17	Mon 18th Oct Oct 18
3.3mi, 34:01 Run - General Split Summary === 1) 0.62m - 6:16(10:06/m) 136/161bpm [1373b/mi] 63cal 5.94/6.85mph 2) 0.62m - 6:50(11:00/m) 163/177bpm [1792b/mi] 82cal 5.46/6.74mph 3) 0.62m - 6:26(10:22/m) 164/172bpm [1699b/mi] 79cal 5.79/6.45mph 4) 0.62m - 6:28(10:24/m) 162/172bpm [1685b/mi] 78cal 5.77/6.8mph 5) 0.62m - 6:07(9:51/m) 154/168bpm [1518b/mi] 69cal 6.09/6.59mph 6) 0.16m - 1:53(11:28/m) 153/170bpm [1754b/mi] 20cal 5.23/6.66mph Add a comment	-	3.4mi, 32:24 Run - General Split Summary === 1) 0.62m - 6:14(10:02/m) 128/148bpm [1285b/mi] 57cal 5.98/6.72mph 2) 0.62m - 5:40(9:07/m) 156/165bpm [1423b/mi] 66cal 6.58/6.74mph 3) 0.62m - 5:48(9:20/m) 158/176bpm [1474b/mi] 67cal 6.43/6.8mph 4) 0.62m - 5:56(9:33/m) 166/179bpm [1586b/mi] 73cal 6.28/6.51mph 5) 0.62m - 5:46(9:16/m) 168/175bpm [1557b/mi] 72cal 6.47/6.85mph 6) 0.32m - 3:01(9:23/m) 170/178bpm [1596b/mi] 38cal 6.39/6.62mph Add a comment	-	3.2mi, 27:07 Run - General Split Summary === 1) 0.62m - 4:56(7:56/m) 136/145bpm [1079b/mi] 50cal 7.57/8.83mph 2) 0.62m - 5:20(8:35/m) 142/147bpm [1219b/mi] 57cal 6.99/7.99mph 3) 0.62m - 5:18(8:32/m) 169/189bpm [1442b/mi] 69cal 7.03/7.35mph 4) 0.62m - 5:24(8:42/m) 179/187bpm [1556b/mi] 75cal 6.9/7.28mph 5) 0.62m - 5:21(8:37/m) 179/184bpm [1541b/mi] 74cal 6.97/7.28mph 6) 0.1m - 48(7:58/m) 182/185bpm [1448b/mi] 11cal 7.54/7.26mph Add a comment 0.2mi, 3:54 Run - General Split Summary === 1) 0.23m - 3:54(17:00/m) 134/147bpm [2277b/mi] 38cal 3.53/6.93mph Add a comment	3.8mi, 41:51 Run - General Split Summary === 1) 0.62m - 6:27(10:24/m) 136/150bpm [1413b/mi] 66cal 5.77/6.24mph 2) 0.62m - 7:47(12:32/m) 155/170bpm [1943b/mi] 83cal 4.78/6.55mph 3) 0.62m - 8:24(13:31/m) 155/170bpm [2096b/mi] 92cal 4.44/6.59mph 4) 0.62m - 6:38(10:40/m) 163/184bpm [1740b/mi] 78cal 5.62/6.87mph 5) 0.62m - 6:12(9:58/m) 158/166bpm [1575b/mi] 73cal 6.02/6.7mph 6) 0.62m - 5:56(9:33/m) 161/177bpm [1538b/mi] 71cal 6.28/6.76mph 7) 0.04m - 26(9:56/m) 174/174bpm [1728b/mi] 6cal 6.04/6.66mph Add a comment	-