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Sarahwelshy F40

About

Race Times

All Races

Mileage

Training

Blog

Sarahwelshy supports Fetcheveryone! Find out how here

Pegasus RC

Races
61
Miles
6772
Miles
67
Miles
3794
WAVA
71.44%
5k
22:02
5M
37:58
10k
46:47
10M
1:21:28
Half
1:40:30
20M
2:51:30
Mara
3:45:31

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...

Current Status

Starting the long, slow process building time and distance after more than two years of injuries and a motivational crisis

Planned Races
20th Oct 19	Abingdon Marathon
5th Apr 20	Greater Manchester Marathon

Best Badges

This user has collected 100 badges.

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Groups

This user is a member of 100 miles a month in 2011, 1000 in 2011, 1250 miles in 2011, Conquercise Game, FE SHOP - NEW STOCK, Fetch Blood Donors, GPS Users, Swimmers, The InBetweeners weight loss group, VMLM Fetchpoint 2017-Runners, Welsh Fetch happenings

2019 Targets

BIKE
2000
RUN
1500
SWIM
100

Set your targets for 2019

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Buddies

Dist	Races	PB	WB	2007	2010	2011	2012	2014	2015	2016	2017	2018	2019
5km	9	22:02 7:06/mi	71.44		27:56 53.53	24:52 60.37		27:15 55.80	23:34 64.89	23:14 66.24		23:52 65.42	22:02 71.44
5mi	6	37:58 7:36/mi	67.86			41:59 58.52			41:42 60.40	44:57 56.04	43:19 58.55	37:58 67.86
10km	6	46:47 7:32/mi	68.40		56:26 54.31			54:30 57.18	49:23 63.47			46:47 68.40
8mi	5	1:02:54 7:52/mi	65.98				1:08:00 58.85		1:08:23 59.44	1:04:00 63.92	1:06:51 61.61	1:02:54 65.98
10mi	4	1:21:28 8:09/mi	64.34							1:28:54 58.11	1:28:52 58.54	1:21:28 64.34
13mi	1	1:56:50 9:00/mi	56.52		1:56:50 56.52
13.1mi	19	1:40:30 7:40/mi	69.67	2:15:10 48.85	1:57:54 56.53	1:57:59 56.74	1:55:41 57.89	1:58:07 57.26	1:47:23 63.35	1:45:05 65.14	1:43:54 66.34		1:40:30 69.67
16mi	1	2:31:26 9:28/mi	56.95								2:31:26 56.95
20mi	3	2:51:30 8:35/mi	63.31							2:51:30 62.32	2:56:11 61.19	2:51:53 63.31
26.2mi	7	3:45:31 8:36/mi	63.91			4:11:52 54.82			3:54:56 60.72	3:45:31 63.91	3:51:15 63.02	3:50:47 63.90

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	5.7	3.7	2.6	1.2	2.6	4.1	1.5	3	2.2	0.5	0	0	27.2
2019	17	105	132	100	51	63	119	131	171	47	0	0	937
2019	141	229	236	288	248	289	110	119	185	62	0	0	1907
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	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	0.5	3.3	0	0	0	0	3.8
2010	0	0	0	0	0	0	13	18	73	84	18	66	270

Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27
0.8mi, 29:26 Swimming - General Split Summary === 1) 0.28m - 10:32(37:05/m) 88cal 21/25rpm 1.62/2.93mph 2) 0.28m - 10:58(38:36/m) 88cal 21/28rpm 1.55/3.31mph 3) 0.21m - 7:56(37:08/m) 66cal 22/27rpm 1.62/2.78mph Add a comment	2.3mi, 12:18 Cycling - General Split Summary === 1) 2.3m - 12:18(5:21/m) 117/159bpm 93cal 11.2/20.47mph Add a comment 6.3mi, 47:20 Running - General Split Summary === 1) 1m - 7:20(7:20/m) 153/168bpm 90cal 8.17/8.47mph 2) 1m - 7:29(7:29/m) 162/167bpm 98cal 8.01/8.43mph 3) 1m - 7:38(7:38/m) 163/167bpm 100cal 7.86/8.41mph 4) 1m - 7:40(7:40/m) 165/173bpm 101cal 7.83/8.37mph 5) 1m - 7:42(7:42/m) 164/171bpm 101cal 7.78/8.06mph 6) 1m - 7:44(7:44/m) 165/170bpm 102cal 7.76/8.45mph 7) 0.25m - 1:46(7:00/m) 168/170bpm 24cal 8.57/8.79mph Add a comment 2.4mi, 12:50 Cycling - General Split Summary === 1) 2.44m - 12:50(5:16/m) 110/133bpm 82cal 11.41/22.69mph Add a comment 9.3mi, 40:29 Cycling - General Split Summary === 1) 5m - 20:56(4:11/m) 133/159bpm 199cal 14.33/20.54mph 2) 4.28m - 19:33(4:34/m) 141/157bpm 196cal 13.14/15.76mph Add a comment 18.3mi, 58:34 Cycling - General Split Summary === 1) 5m - 16:00(3:12/m) 120/129bpm 127cal 18.75/20.16mph 2) 5m - 16:20(3:16/m) 132/143bpm 147cal 18.37/21.85mph 3) 5m - 16:17(3:15/m) 142/161bpm 166cal 18.43/20.68mph 4) 3.28m - 9:48(2:59/m) 148/156bpm 107cal 20.11/23.17mph 5) 0.03m - 10(6:15/m) 149/149bpm 1cal 9.59/12.27mph Add a comment 0.7mi, 2:23 Cycling - General Split Summary === 1) 0.69m - 2:23(3:28/m) 115/132bpm 17cal 17.31/18.41mph Add a comment	5mi, 47:57 Running - General Split Summary === 1) 1m - 9:45(9:45/m) 127/138bpm 92cal 6.16/6.64mph 2) 1m - 9:24(9:24/m) 132/142bpm 88cal 6.38/7.06mph 3) 1m - 9:32(9:32/m) 135/147bpm 89cal 6.29/6.95mph 4) 0.12m - 1:19(11:03/m) 142/146bpm 14cal 5.43/6.24mph 5) 1m - 9:29(9:29/m) 140/154bpm 93cal 6.33/7.14mph 6) 0.89m - 8:27(9:29/m) 137/150bpm 73cal 6.33/6.8mph Add a comment 2.6mi, 16:03 Cycling - General Split Summary === 1) 2.64m - 16:03(6:05/m) 92/128bpm 70cal 9.87/19.14mph Add a comment 2.6mi, 16:32 Cycling - General Split Summary === 1) 2.6m - 16:32(6:21/m) 101/126bpm 90cal 9.44/16.95mph Add a comment	2.6mi, 16:24 Cycling - General Split Summary === 1) 2.63m - 16:24(6:14/m) 110/124bpm 104cal 9.61/19.7mph Add a comment 2.6mi, 18:13 Cycling - General Split Summary === 1) 2.62m - 18:13(6:58/m) 99/119bpm 91cal 8.61/16.8mph Add a comment	2.7mi, 13:50 Cycling - General Split Summary === 1) 2.65m - 13:50(5:14/m) 116/143bpm 104cal 11.47/20.81mph Add a comment 3.5mi, 30:39 Running - General Split Summary === 1) 0.9m - 8:17(9:12/m) 124/143bpm 75cal 6.53/7.18mph 2) 0.62m - 4:58(8:01/m) 146/156bpm 59cal 7.48/7.68mph 3) 0.15m - 1:30(9:52/m) 141/157bpm 16cal 6.08/7.66mph 4) 0.62m - 4:54(7:54/m) 152/160bpm 60cal 7.6/7.78mph 5) 0.13m - 1:30(11:08/m) 143/156bpm 16cal 5.39/7.28mph 6) 0.62m - 4:52(7:51/m) 151/164bpm 58cal 7.64/7.93mph 7) 0.1m - 1:30(14:20/m) 137/158bpm 13cal 4.19/7.89mph 8) 0.33m - 3:00(9:09/m) 127/133bpm 18cal 6.56/6.97mph 9) 0.01m - 7(8:35/m) 133/135bpm 7/6.97mph Add a comment 2.6mi, 16:55 Cycling - General Split Summary === 1) 2.59m - 16:55(6:32/m) 96/116bpm 79cal 9.18/16.51mph Add a comment	18mi, 2:41:00 Running - General Split Summary === 1) 1m - 9:19(9:19/m) 135/154bpm 99cal 6.44/7.1mph 2) 1m - 9:15(9:15/m) 136/147bpm 94cal 6.49/7.06mph 3) 1m - 9:17(9:17/m) 139/150bpm 94cal 6.46/7.01mph 4) 1m - 9:13(9:13/m) 141/147bpm 93cal 6.51/7.6mph 5) 1m - 9:19(9:19/m) 140/151bpm 86cal 6.44/7.1mph 6) 1m - 9:10(9:10/m) 138/146bpm 77cal 6.54/6.99mph 7) 1m - 9:20(9:20/m) 139/144bpm 76cal 6.43/6.89mph 8) 1m - 9:33(9:33/m) 136/148bpm 69cal 6.28/6.59mph 9) 1m - 9:21(9:21/m) 139/145bpm 72cal 6.42/7.01mph 10) 0.67m - 6:13(9:13/m) 142/147bpm 52cal 6.51/6.97mph 11) 1m - 8:20(8:20/m) 151/155bpm 93cal 7.2/7.83mph 12) 1m - 8:21(8:21/m) 153/157bpm 94cal 7.19/7.87mph 13) 1m - 8:07(8:07/m) 154/159bpm 92cal 7.4/7.87mph 14) 1m - 8:28(8:28/m) 152/157bpm 90cal 7.09/7.53mph 15) 1m - 8:17(8:17/m) 154/163bpm 90cal 7.25/8.01mph 16) 1m - 8:39(8:39/m) 155/161bpm 89cal 6.94/7.41mph 17) 1m - 8:21(8:21/m) 157/164bpm 93cal 7.19/7.51mph 18) 0.17m - 1:29(8:47/m) 160/163bpm 17cal 6.83/7.47mph 19) 1m - 9:17(9:17/m) 145/164bpm 49cal 6.46/7.06mph 20) 0.17m - 1:43(9:54/m) 144/152bpm 8cal 6.06/6.28mph Add a comment 1.4mi, 11:55 Cycling - General Split Summary === 1) 1.38m - 11:55(8:38/m) 79/111bpm 34cal 6.95/13.21mph Add a comment	2.6mi, 16:43 Cycling - General Split Summary === 1) 2.6m - 16:43(6:25/m) 115/146bpm 122cal 9.34/15.34mph Add a comment 1.2mi, 9:00 Cycling - General Split Summary === 1) 1.17m - 9:00(7:43/m) 110/130bpm 61cal 7.77/13.09mph Add a comment 2.6mi, 18:00 Cycling - General Split Summary === 1) 2.6m - 18:00(6:56/m) 91/117bpm 74cal 8.65/15.92mph Add a comment
Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4
0.6mi, 20:52 Swimming - General Split Summary === 1) 0.11m - 2:55(26:04/m) 39cal 21/rpm 2.3/2.86mph 2) 0.1m - 4:03(39:32/m) 34cal 22/rpm 1.52/2.49mph 3) 0.01m - 30(53:32/m) 3cal 22/rpm 1.12/1.12mph 4) 0.14m - 5:29(39:14/m) 46cal 20/rpm 1.53/2.45mph 5) 0.26m - 7:54(30:18/m) 85cal 21/rpm 1.98/2.89mph Add a comment 2.8mi, 1:06:48 Cross-Training - Walking Split Summary === 1) 1m - 24:26(24:26/m) 83/98bpm 77cal 56/63rpm 2.46/3.76mph 2) 1m - 23:50(23:50/m) 91/125bpm 92cal 54/78rpm 2.52/3.49mph 3) 0.78m - 18:32(23:46/m) 87/117bpm 60cal 55/63rpm 2.53/3.28mph Add a comment 3mi, 31:45 Running - General Split Summary === 1) 1m - 10:26(10:26/m) 126/137bpm 97cal 5.75/6.45mph 2) 1m - 11:00(11:00/m) 128/146bpm 93cal 5.46/6.66mph 3) 1m - 10:04(10:04/m) 126/138bpm 79cal 5.96/6.91mph 4) 0.02m - 14(9:29/m) 125/132bpm 1cal 6.33/6.39mph Add a comment 3.2mi, 23:39 Running - General Split Summary === 1) 1m - 7:34(7:34/m) 146/162bpm 90cal 7.93/8.87mph 2) 1m - 7:30(7:30/m) 162/172bpm 100cal 7.99/8.7mph 3) 1m - 7:35(7:35/m) 169/175bpm 104cal 7.92/8.83mph 4) 0.15m - 1:00(6:42/m) 169/171bpm 13cal 8.96/10.08mph Add a comment 3mi, 29:02 Running - General Split Summary === 1) 1m - 9:42(9:42/m) 131/144bpm 98cal 6.19/6.82mph 2) 1m - 9:23(9:23/m) 139/157bpm 98cal 6.4/7.01mph 3) 1m - 9:54(9:54/m) 141/153bpm 103cal 6.06/6.95mph 4) 0.01m - 3(7:44/m) 127/129bpm 7.75/6.43mph Add a comment	9.3mi, 1:23:07 Running - General Split Summary === 1) 1m - 9:41(9:41/m) 112/133bpm 71cal 6.2/6.78mph 2) 1m - 9:38(9:38/m) 134/153bpm 97cal 6.23/6.66mph 3) 0.65m - 5:41(8:48/m) 128/142bpm 47cal 6.81/7.16mph 4) 1m - 8:47(8:47/m) 131/143bpm 74cal 6.84/7.28mph 5) 1m - 9:02(9:02/m) 133/141bpm 78cal 6.65/7.58mph 6) 0.25m - 2:12(8:38/m) 136/140bpm 19cal 6.95/7.49mph 7) 1m - 8:44(8:44/m) 140/146bpm 84cal 6.87/7.43mph 8) 1m - 8:38(8:38/m) 143/152bpm 86cal 6.96/7.22mph 9) 0.9m - 7:39(8:29/m) 145/153bpm 79cal 7.08/7.37mph 10) 1m - 8:47(8:47/m) 143/159bpm 81cal 6.83/7.53mph 11) 0.52m - 4:20(8:16/m) 141/180bpm 35cal 7.26/7.76mph Add a comment	2.6mi, 15:36 Cycling - General Split Summary === 1) 2.64m - 15:36(5:55/m) 116/127bpm 119cal 10.14/19.87mph Add a comment 2.6mi, 18:16 Cycling - General Split Summary === 1) 2.64m - 18:16(6:55/m) 96/121bpm 87cal 8.67/18.43mph Add a comment	2.6mi, 14:49 Cycling - General Split Summary === 1) 2.63m - 14:49(5:38/m) 101/128bpm 80cal 10.65/20.39mph Add a comment 1.3mi, 8:02 Cycling - General Split Summary === 1) 1.3m - 8:02(6:10/m) 101/147bpm 45cal 9.73/15.42mph Add a comment 2.7mi, 18:38 Cycling - General Split Summary === 1) 2.66m - 18:38(7:00/m) 94/121bpm 84cal 8.56/17.45mph Add a comment	3.4mi, 20:22 Cycling - General Split Summary === 1) 3.37m - 20:22(6:03/m) 137/154bpm 219cal 9.93/19.47mph Add a comment 4.4mi, 40:12 Running - General Split Summary === 1) 1m - 9:06(9:06/m) 118/135bpm 74cal 6.59/7.06mph 2) 1m - 8:51(8:51/m) 130/142bpm 85cal 6.78/7.43mph 3) 1m - 9:23(9:23/m) 137/144bpm 96cal 6.4/7.14mph 4) 1m - 8:55(8:55/m) 143/152bpm 97cal 6.74/7.24mph 5) 0.42m - 3:58(9:21/m) 141/150bpm 40cal 6.41/7.14mph Add a comment 2.6mi, 17:28 Cycling - General Split Summary === 1) 2.61m - 17:28(6:41/m) 81/101bpm 52cal 8.98/14.51mph Add a comment	5.3mi, 49:04 Running - General Split Summary === 1) 1m - 9:50(9:50/m) 125/148bpm 93cal 6.1/7.08mph 2) 1m - 9:27(9:27/m) 134/144bpm 95cal 6.35/7.2mph 3) 1m - 9:04(9:04/m) 139/146bpm 95cal 6.62/7.03mph 4) 1m - 9:09(9:09/m) 140/145bpm 92cal 6.55/7.03mph 5) 0.27m - 2:30(9:16/m) 143/149bpm 26cal 6.47/7.03mph 6) 1m - 9:04(9:04/m) 157/182bpm 108cal 6.62/7.12mph Add a comment 2.6mi, 14:53 Cycling - General Split Summary === 1) 2.61m - 14:53(5:42/m) 97/141bpm 74cal 10.54/18.51mph Add a comment 1.4mi, 10:39 Cycling - General Split Summary === 1) 1.39m - 10:39(7:39/m) 86/100bpm 40cal 7.84/14.55mph Add a comment	1.9mi, 10:37 Cycling - General Split Summary === 1) 1.88m - 10:37(5:39/m) 123/145bpm 91cal 10.61/14.38mph Add a comment 2.5mi, 15:41 Cycling - General Split Summary === 1) 2.54m - 15:41(6:10/m) 112/135bpm 107cal 9.73/17.05mph Add a comment 2mi, 19:53 Running - General Split Summary === 1) 1m - 9:57(9:57/m) 123/149bpm 89cal 6.03/6.85mph 2) 1m - 9:48(9:48/m) 125/134bpm 82cal 6.12/6.78mph 3) 0.01m - 7(18:21/m) 130/131bpm 1cal 3.27/6.07mph Add a comment 0.8mi, 13:10 Cross-Training - Walking Split Summary === 1) 0.8m - 13:10(16:28/m) 94/132bpm 60cal 63/72rpm 3.64/4.28mph Add a comment
Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11
1.4mi, 8:51 Cycling - General Split Summary === 1) 1.43m - 8:51(6:11/m) 101/121bpm 47cal 9.69/20.47mph Add a comment 1.1mi, 6:12 Cycling - General Split Summary === 1) 1.11m - 6:12(5:36/m) 105/129bpm 38cal 10.7/16.18mph Add a comment	2.8mi, 18:18 Cycling - General Split Summary === 1) 2.84m - 18:18(6:27/m) 107/130bpm 112cal 9.31/16.53mph Add a comment 13.2mi, 1:40:37 Running - General Split Summary === 1) 1m - 7:38(7:38/m) 146/167bpm 91cal 7.87/8.37mph 2) 1m - 7:37(7:37/m) 163/174bpm 102cal 7.89/8.14mph 3) 1m - 7:40(7:40/m) 165/171bpm 103cal 7.83/8.2mph 4) 1m - 7:38(7:38/m) 168/173bpm 105cal 7.87/8.89mph 5) 1m - 7:35(7:35/m) 168/172bpm 103cal 7.92/8.33mph 6) 1m - 7:39(7:39/m) 167/182bpm 104cal 7.85/8.16mph 7) 1m - 7:40(7:40/m) 168/171bpm 104cal 7.82/8.01mph 8) 1m - 7:44(7:44/m) 170/181bpm 107cal 7.76/8.1mph 9) 1m - 7:34(7:34/m) 170/174bpm 103cal 7.93/8.18mph 10) 1m - 7:51(7:51/m) 169/176bpm 105cal 7.64/8.04mph 11) 1m - 7:41(7:41/m) 172/177bpm 105cal 7.81/8.33mph 12) 1m - 7:28(7:28/m) 173/181bpm 103cal 8.03/8.33mph 13) 1m - 7:28(7:28/m) 175/185bpm 104cal 8.04/8.75mph 14) 0.21m - 1:26(6:44/m) 177/180bpm 20cal 8.91/9.56mph Add a comment 0.1mi, 1:36 Running - General Split Summary === 1) 0.06m - 1:36(28:20/m) 143/152bpm 18cal 2.12/7.66mph Add a comment 0.2mi, 1:37 Running - General Split Summary === 1) 0.16m - 1:37(9:57/m) 145/190bpm 17cal 6.03/6.66mph Add a comment 0.2mi, 4:01 Running - General Split Summary === 1) 0.21m - 4:01(18:59/m) 129/146bpm 38cal 3.16/6.12mph Add a comment 2.7mi, 14:25 Cycling - General Split Summary === 1) 2.74m - 14:25(5:16/m) 112/138bpm 98cal 11.4/22.33mph Add a comment	0.5mi, 21:55 Swimming - General Split Summary === 1) 0m - (/m) 2) 0.02m - 30(31:59/m) 5cal 24/rpm 1.88/1.88mph 3) 0.51m - 21:25(41:48/m) 165cal 21/rpm 1.44/1.62mph Add a comment 2.6mi, 15:13 Cycling - General Split Summary === 1) 2.64m - 15:13(5:47/m) 100/129bpm 80cal 10.39/19.52mph Add a comment 2mi, 13:16 Cycling - General Split Summary === 1) 1.98m - 13:16(6:41/m) 103/126bpm 74cal 8.98/19.64mph Add a comment 2.6mi, 18:15 Cycling - General Split Summary === 1) 2.62m - 18:15(6:58/m) 124/159bpm 162cal 8.61/14.92mph Add a comment	2.6mi, 15:37 Cycling - General Split Summary === 1) 2.63m - 15:37(5:56/m) 97/127bpm 77cal 10.11/19.26mph Add a comment 2.6mi, 17:28 Cycling - General Split Summary === 1) 2.6m - 17:28(6:43/m) 122/159bpm 145cal 8.93/14.19mph Add a comment	6.2mi, 56:58 Running - General Split Summary === 1) 1m - 9:55(9:55/m) 107/132bpm 65cal 6.05/6.72mph 2) 1m - 9:22(9:22/m) 131/156bpm 90cal 6.4/7.03mph 3) 1m - 9:12(9:12/m) 130/146bpm 82cal 6.53/7.1mph 4) 1m - 8:44(8:44/m) 138/144bpm 88cal 6.87/7.01mph 5) 1m - 9:02(9:02/m) 140/146bpm 89cal 6.64/6.97mph 6) 1m - 9:08(9:08/m) 139/154bpm 82cal 6.56/7.1mph 7) 0.16m - 1:34(9:35/m) 135/141bpm 12cal 6.27/6.76mph Add a comment	2.6mi, 14:28 Cycling - General Split Summary === 1) 2.64m - 14:28(5:28/m) 104/129bpm 84cal 10.96/17.93mph Add a comment 2.6mi, 14:51 Cycling - General Split Summary === 1) 2.64m - 14:51(5:37/m) 98/128bpm 75cal 10.67/19.73mph Add a comment 2.6mi, 15:04 Cycling - General Split Summary === 1) 2.62m - 15:04(5:45/m) 95/125bpm 71cal 10.42/14.21mph Add a comment	2.7mi, 18:44 Cycling - General Split Summary === 1) 2.68m - 18:44(6:59/m) 88/118bpm 72cal 8.6/15.45mph Add a comment 2.3mi, 14:30 Cycling - General Split Summary === 1) 2.32m - 14:30(6:15/m) 102/133bpm 79cal 9.59/16.05mph Add a comment
Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18
1.5mi, 16:53 Running - General Split Summary === 1) 0.62m - 8:06(13:03/m) 131/170bpm 78cal 4.6/6.72mph 2) 0.62m - 5:46(9:17/m) 141/146bpm 64cal 6.46/6.7mph 3) 0.27m - 3:00(11:03/m) 138/144bpm 30cal 5.43/6.53mph Add a comment 3.1mi, 22:03 Running - General Split Summary === 1) 0.62m - 4:16(6:52/m) 121/131bpm 37cal 8.73/8.31mph 2) 0.62m - 4:18(6:54/m) 163/175bpm 57cal 8.69/9.35mph 3) 0.62m - 4:27(7:10/m) 175/179bpm 64cal 8.37/8.77mph 4) 0.62m - 4:33(7:20/m) 180/190bpm 68cal 8.19/8.68mph 5) 0.62m - 4:28(7:12/m) 177/187bpm 65cal 8.33/8.47mph 6) 0m - 1(4:10/m) 177/177bpm 14.41/8.45mph Add a comment 1.5mi, 15:35 Running - General Split Summary === 1) 0.62m - 6:16(10:05/m) 124/135bpm 58cal 5.95/6.45mph 2) 0.62m - 5:59(9:38/m) 133/145bpm 61cal 6.23/6.78mph 3) 0.26m - 3:21(12:50/m) 137/152bpm 34cal 4.68/6.43mph Add a comment	9.3mi, 1:20:02 Running - General Split Summary === 1) 0.03m - 15(9:46/m) 63/75bpm 6.15/7.1mph 2) 1m - 8:21(8:21/m) 130/148bpm 82cal 7.19/8.58mph 3) 1m - 7:52(7:52/m) 143/159bpm 88cal 7.62/8.01mph 4) 1m - 8:15(8:15/m) 147/156bpm 97cal 7.28/7.62mph 5) 1m - 8:34(8:34/m) 144/154bpm 92cal 7.01/7.24mph 6) 1m - 8:48(8:48/m) 143/152bpm 87cal 6.81/7.26mph 7) 0.94m - 8:10(8:40/m) 146/153bpm 85cal 6.92/7.1mph 8) 1m - 8:43(8:43/m) 148/157bpm 93cal 6.89/7.49mph 9) 0.14m - 1:17(9:18/m) 153/158bpm 15cal 6.45/7.01mph 10) 1m - 8:55(8:55/m) 146/154bpm 85cal 6.73/7.62mph 11) 1m - 9:17(9:17/m) 140/153bpm 72cal 6.46/6.99mph 12) 0.18m - 1:34(8:43/m) 139/143bpm 10cal 6.88/6.99mph Add a comment	2.6mi, 15:15 Cycling - General Split Summary === 1) 2.61m - 15:15(5:51/m) 99/136bpm 80cal 10.26/21.81mph Add a comment 2.6mi, 17:53 Cycling - General Split Summary === 1) 2.62m - 17:53(6:50/m) 99/126bpm 92cal 8.78/15.57mph Add a comment	2.4mi, 15:44 Cycling - General Split Summary === 1) 2.39m - 15:44(6:35/m) 102/116bpm 84cal 9.1/18.85mph Add a comment	-	-	-

2019	Distance	Date	Result	WAVA
Cardiff parkrun	5km	12 Oct	22:02	71.44%
Cardiff Half Marathon	13.1mi	6 Oct	1:40:30	69.67%
Les Galopades de la Forêt	13.1mi	4 Aug	1:44:55	66.74%
JCP Swansea Half Marathon	13.1mi	23 Jun	1:47:35	65.08%
Cardiff Taff Trail Half Marathon	13.1mi	24 Mar	1:50:00	63.66%
2018	Distance	Date	Result	WAVA
Old Father Time 5	5mi	30 Dec	37:58	67.86%
Elan Valley 10	10mi	17 Nov	1:21:28	64.34%
Severn Bridge 5 Night Race	5mi	7 Nov	39:06	65.36%
London Marathon	26.2mi	22 Apr	3:50:47	63.90%
Grangemoor parkrun	5km	7 Apr	23:52	65.42%
Cardiff Bay Run	10km	25 Mar	46:47	68.40%
20/20 Fission	20mi	10 Mar	2:51:53	63.31%
Lliswerry 8	8mi	28 Jan	1:02:54	65.98%
Les Croupiers Handicap 10	10mi	21 Jan	1:22:13	63.75%
2017	Distance	Date	Result	WAVA
SRR Multi Terrain 10 Mile Race	10mi	19 Nov	1:28:52	58.54%
Snowdonia Marathon	26.2mi	28 Oct	4:12:05	57.81%
Cardiff Half Marathon	13.1mi	1 Oct	1:43:54	66.34%
Tydfilians Roman Run	16mi	2 Sep	2:31:26	56.95%
Severn Bridge Half Marathon	13.1mi	27 Aug	1:51:48	61.65%
Swansea Half Marathon	13.1mi	25 Jun	1:49:01	63.23%
Sospan charity swim	0mi	12 May		0.00%
Porthkerry 5 MT	5mi	7 May	43:19	58.55%
London Marathon	26.2mi	23 Apr	3:51:15	63.02%
Forest of Dean Spring Half Marathon	13.1mi	19 Mar	1:48:58	63.26%
20/20 Fission	20mi	11 Mar	2:56:11	61.19%
Lliswerry 8	8mi	29 Jan	1:06:51	61.61%
2016	Distance	Date	Result	WAVA
Sospan MT 10	10mi	20 Nov	1:28:54	58.11%
Cardiff Half Marathon	13.1mi	2 Oct	1:51:41	61.29%
SSAFA 5K Series Race 3	5km	20 Jul		0.00%
SSAFA 5K Series Race 2	5km	22 Jun		0.00%
SSAFA 5K Series Race 1	5km	18 May	23:14	66.24%
Cardiff parkrun	5km	14 May	23:15	66.19%
Porthkerry 5	5mi	8 May	44:57	56.04%
Greater Manchester Marathon	26.2mi	10 Apr	3:45:31	63.91%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:47:12	63.86%
Gloucester 20	20mi	13 Mar	2:51:30	62.32%
Merthyr Half Marathon	13.1mi	6 Mar	1:45:05	65.14%
Lliswerry 8	8mi	31 Jan	1:04:00	63.92%
2015	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	27 Dec	41:42	60.40%
Gwent League Llandaff Fields Cardiff Senior Men	10km	8 Nov		0.00%
Grangemoor Parkrun	5km	7 Nov	23:34	64.89%
Sanlam Bristol Bath Marathon	26.2mi	25 Oct	3:54:56	60.72%
Gwent League XC - Senior Women - Bridgend	6.6km	11 Oct		0.00%
Cardiff Half Marathon	13.1mi	4 Oct	1:47:23	63.35%
Swansea Bay 10k	10km	20 Sep	49:23	63.47%
Severn Bridge Half Marathon	13.1mi	30 Aug	1:56:37	58.33%
Torbay Half Marathon	13.1mi	28 Jun		0.00%
SSAFA 5K Series Race 2	5km	24 Jun		0.00%
Treforest 10K	10km	24 May	54:26	57.58%
Dymock Half Marathon	13.1mi	24 May		0.00%
SSAFA 5k series - race 1	5km	20 May	25:31	59.93%
London Marathon	26.2mi	26 Apr	4:30:55	52.65%
Lliswerry 8	8mi	25 Jan	1:08:23	59.44%
2014	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	28 Dec		0.00%
Cardiff parkrun	5km	11 Oct	27:15	55.80%
Cardiff Half Marathon	13.1mi	5 Oct	1:58:07	57.26%
Cardiff 10K	10km	7 Sep	54:30	57.18%
Cardiff parkrun (Pontcanna)	5km	30 Aug		0.00%
Severn Bridge Half Marathon	13.1mi	24 Aug	2:07:38	52.99%
Women's Running 10k	10km	24 May	57:07	54.56%
2012	Distance	Date	Result	WAVA
Llanelli Waterside Half Marathon	13.1mi	4 Mar	1:55:41	57.89%
Lliswerry 8	8mi	29 Jan	1:08:00	58.85%
2011	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	16 Oct	4:11:52	54.82%
Chippenham Half Marathon	13.1mi	11 Sep		0.00%
Cardiff 5K Parkrun	5km	2 Jul	24:52	60.37%
Torbay Half Marathon	13.1mi	19 Jun	1:57:59	56.74%
Old Father Time 5 Mile	5mi	2 Jan	41:59	58.52%
2010	Distance	Date	Result	WAVA
Cardiff Half Marathon	12.98mi	17 Oct	1:56:50	56.52%
Cardiff Half Marathon	13.1mi	17 Oct	1:57:54	56.53%
Swansea Bay 10k	10km	26 Sep	56:26	54.31%
Cardiff 5K Parkrun	5km	24 Jul	27:56	53.53%
2007	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	14 Oct	2:15:10	48.85%

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