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Sarahwelshy is a Fetch Supporter!

Sarahwelshy F45

About

Race Times

All Races

Mileage

Training

Blog

Pegasus RC

Races
66
Miles
8156
Miles
86
Miles
4405
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...

Current Status

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

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Buddies

Dist	Races	PB	2007	2010	2011	2012	2014	2015	2016	2017	2018	2019	2020
5km	9	22:02 7:06/mi		27:56	24:52		27:15	23:34	23:14		23:52	22:02
5mi	6	37:58 7:36/mi			41:59			41:42	44:57	43:19	37:58
10km	7	46:47 7:32/mi		56:26			54:30	49:23			46:47	46:53
6.4mi	1	54:15 8:29/mi											54:15
8mi	5	1:02:54 7:52/mi				1:08:00		1:08:23	1:04:00	1:06:51	1:02:54
10mi	5	1:19:10 7:55/mi							1:28:54	1:28:52	1:21:28		1:19:10
13mi	1	1:56:50 9:00/mi		1:56:50
13.1mi	20	1:40:30 7:40/mi	2:15:10	1:57:54	1:57:59	1:55:41	1:58:07	1:47:23	1:45:05	1:43:54		1:40:30	1:44:04
16mi	1	2:31:26 9:28/mi								2:31:26
20mi	3	2:51:30 8:35/mi							2:51:30	2:56:11	2:51:53
26.2mi	8	3:33:00 8:08/mi			4:11:52			3:54:56	3:45:31	3:51:15	3:50:47	3:33:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	35	0	0	0	0	0	0	0	0	0	0	0	35
2021	12	0	0	0	0	0	0	0	0	0	0	0	12
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	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	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

Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3
2.7mi, 27:33 Running - General Split Summary === 1) 1m - 10:35(10:35/m) 142/160bpm 116cal 5.67/9.1mph 2) 1m - 10:39(10:39/m) 147/162bpm 118cal 5.63/7.33mph 3) 0.65m - 6:19(9:46/m) 144/164bpm 67cal 6.14/7.2mph Add a comment 1.4mi, 14:00 Running - General Split Summary === 1) 1m - 10:27(10:27/m) 127/154bpm 99cal 5.74/7.08mph 2) 0.39m - 3:33(9:01/m) 148/157bpm 41cal 6.66/6.85mph Add a comment 1.4mi, 16:39 Running - General Split Summary === 1) 1m - 11:40(11:40/m) 118/140bpm 102cal 5.14/6.39mph 2) 0.41m - 4:59(12:13/m) 119/141bpm 42cal 4.91/5.34mph Add a comment	5mi, 47:56 Running - General Split Summary === 1) 1m - 9:47(9:47/m) 129/144bpm 95cal 6.13/7.08mph 2) 1m - 9:27(9:27/m) 144/155bpm 105cal 6.35/7.26mph 3) 1m - 9:40(9:40/m) 152/168bpm 113cal 6.21/7.16mph 4) 1m - 9:19(9:19/m) 154/170bpm 109cal 6.44/6.87mph 5) 1m - 9:31(9:31/m) 150/161bpm 100cal 6.31/6.87mph 6) 0.03m - 12(7:59/m) 147/147bpm 7.51/6.7mph Add a comment	2.6mi, 1:22:56 Cross-Training - Walking Split Summary === 1) 1m - 29:03(29:03/m) 96/126bpm 135cal 62/84rpm 2.06/5.05mph 2) 1m - 38:53(38:53/m) 91/102bpm 135cal 61/84rpm 1.54/3.7mph 3) 0.57m - 14:59(26:22/m) 94/117bpm 57cal 62/124rpm 2.28/4.61mph Add a comment 4.5mi, 41:49 Running - General Split Summary === 1) 1m - 9:32(9:32/m) 127/154bpm 90cal 6.29/7.01mph 2) 1m - 9:02(9:02/m) 149/160bpm 106cal 6.64/7.1mph 3) 1m - 8:59(8:59/m) 155/181bpm 108cal 6.68/7.22mph 4) 1m - 9:29(9:29/m) 155/165bpm 112cal 6.33/6.97mph 5) 0.52m - 4:47(9:14/m) 154/166bpm 55cal 6.49/6.85mph Add a comment	3.7mi, 1:42:54 Cross-Training - Walking Split Summary === 1) 1m - 20:49(20:49/m) 90/113bpm 85cal 59/76rpm 2.88/3.7mph 2) 1m - 33:58(33:58/m) 83/109bpm 103cal 57/63rpm 1.77/3.3mph 3) 1m - 33:32(33:32/m) 83/111bpm 101cal 57/79rpm 1.79/3.55mph 4) 0.69m - 14:35(21:01/m) 87/103bpm 49cal 58/62rpm 2.85/3.7mph Add a comment 4.5mi, 42:41 Running - General Split Summary === 1) 1m - 9:29(9:29/m) 125/143bpm 87cal 6.33/7.16mph 2) 1m - 9:11(9:11/m) 142/150bpm 102cal 6.53/7.14mph 3) 1m - 9:18(9:18/m) 147/155bpm 106cal 6.45/6.97mph 4) 1m - 9:42(9:42/m) 152/165bpm 114cal 6.19/6.95mph 5) 0.54m - 5:01(9:13/m) 149/157bpm 54cal 6.51/6.76mph Add a comment	2.6mi, 25:09 Running - General Split Summary === 1) 1m - 9:50(9:50/m) 155/192bpm 120cal 6.1/8.54mph 2) 1m - 9:20(9:20/m) 148/160bpm 106cal 6.43/8.47mph 3) 0.6m - 6:00(9:58/m) 145/156bpm 63cal 6.02/7.43mph Add a comment 0mi, 10:56 Cross-Training - Yoga Split Summary === 1) 0m - 10:56(0/m) 81/93bpm 35cal Add a comment 0mi, 28:51 Cross-Training - Yoga Split Summary === 1) 0m - 28:51(0/m) 97/140bpm 141cal Add a comment	1.3mi, 13:36 Running - General Split Summary === 1) 1m - 10:55(10:55/m) 130/144bpm 105cal 5.49/7.74mph 2) 0.27m - 2:41(10:04/m) 126/136bpm 23cal 5.96/7.78mph Add a comment 1.3mi, 16:11 Running - General Split Summary === 1) 1m - 12:34(12:34/m) 118/136bpm 107cal 4.77/6.26mph 2) 0.31m - 3:37(11:48/m) 125/143bpm 33cal 5.09/5.7mph Add a comment	-
Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10
0mi, 30:31 Cross-Training - Yoga Split Summary === 1) 0m - 30:31(0/m) 72/97bpm 65cal Add a comment 1.5mi, 23:59 Cross-Training - Walking Split Summary === 1) 1m - 16:12(16:12/m) 93/121bpm 71cal 64/69rpm 3.7/5.74mph 2) 0.49m - 7:47(15:53/m) 75/90bpm 17cal 64/68rpm 3.78/4.07mph Add a comment	-	4mi, 36:37 Running - General Split Summary === 1) 1m - 9:19(9:19/m) 140/152bpm 102cal 6.44/7.81mph 2) 1m - 8:51(8:51/m) 149/154bpm 104cal 6.78/7.37mph 3) 1m - 9:10(9:10/m) 157/165bpm 113cal 6.55/7.47mph 4) 1m - 9:08(9:08/m) 157/167bpm 111cal 6.57/7.43mph 5) 0.02m - 9(8:35/m) 162/163bpm 1cal 6.99/7.1mph Add a comment	-	-	3.9mi, 1:54:47 Cross-Training - Walking Split Summary === 1) 1m - 20:27(20:27/m) 127/161bpm 179cal 65/87rpm 2.93/4.4mph 2) 1m - 36:40(36:40/m) 104/121bpm 145cal 58/63rpm 1.64/3.59mph 3) 1m - 35:21(35:21/m) 87/133bpm 105cal 59/79rpm 1.7/3.4mph 4) 0.92m - 22:19(24:11/m) 108/147bpm 129cal 59/64rpm 2.48/3.61mph Add a comment	1.6mi, 45:48 Cross-Training - Walking Split Summary === 1) 1m - 30:17(30:17/m) 94/114bpm 131cal 55/64rpm 1.98/3.42mph 2) 0.58m - 15:31(27:00/m) 86/108bpm 49cal 58/75rpm 2.22/3.74mph Add a comment 8mi, 1:17:14 Running - General Split Summary === 1) 1m - 10:02(10:02/m) 123/147bpm 90cal 5.98/6.82mph 2) 1m - 9:05(9:05/m) 149/157bpm 107cal 6.6/7.12mph 3) 1m - 8:53(8:53/m) 155/160bpm 108cal 6.76/7.35mph 4) 1m - 9:57(9:57/m) 158/169bpm 120cal 6.04/7.28mph 5) 1m - 9:32(9:32/m) 157/163bpm 113cal 6.3/7.01mph 6) 1m - 9:44(9:44/m) 146/168bpm 88cal 6.16/6.85mph 7) 1m - 10:04(10:04/m) 155/164bpm 115cal 5.96/6.93mph 8) 1m - 9:47(9:47/m) 156/164bpm 114cal 6.13/6.62mph 9) 0.02m - 10(8:33/m) 155/156bpm 1cal 7.01/6.16mph Add a comment
Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17
5.9mi, 33:59 Cycling - General Split Summary === 1) 5m - 28:05(5:37/m) 107/135bpm 166cal 10.68/17.51mph 2) 0.9m - 5:54(6:31/m) 111/144bpm 34cal 9.2/17.53mph Add a comment	-	-	-	-	3.8mi, 1:36:18 Cross-Training - Walking Split Summary === 1) 1m - 22:47(22:47/m) 89/105bpm 88cal 60/64rpm 2.63/5.82mph 2) 1m - 29:24(29:24/m) 79/97bpm 77cal 57/64rpm 2.04/3.65mph 3) 1m - 27:32(27:32/m) 81/102bpm 77cal 59/89rpm 2.18/4.82mph 4) 0.78m - 16:35(21:20/m) 91/121bpm 63cal 61/70rpm 2.81/4.13mph Add a comment 5mi, 46:43 Running - General Split Summary === 1) 1m - 9:38(9:38/m) 134/148bpm 98cal 6.23/6.89mph 2) 1m - 9:04(9:04/m) 150/156bpm 106cal 6.61/7.1mph 3) 1m - 9:07(9:07/m) 153/161bpm 108cal 6.59/7.26mph 4) 1m - 9:33(9:33/m) 155/167bpm 110cal 6.29/7.06mph 5) 1m - 9:11(9:11/m) 157/168bpm 105cal 6.53/6.93mph 6) 0.02m - 11(8:52/m) 158/161bpm 2cal 6.76/6.43mph Add a comment	9.3mi, 1:29:22 Running - General Split Summary === 1) 1m - 10:11(10:11/m) 125/147bpm 92cal 5.89/6.62mph 2) 1m - 9:23(9:23/m) 143/151bpm 104cal 6.39/6.72mph 3) 1m - 9:20(9:20/m) 145/152bpm 103cal 6.43/7.24mph 4) 1m - 9:33(9:33/m) 144/149bpm 101cal 6.28/6.62mph 5) 1m - 9:30(9:30/m) 147/175bpm 101cal 6.31/7.99mph 6) 1m - 9:29(9:29/m) 148/153bpm 103cal 6.33/6.74mph 7) 1m - 9:30(9:30/m) 147/154bpm 96cal 6.31/7.62mph 8) 1m - 9:28(9:28/m) 150/157bpm 102cal 6.34/6.82mph 9) 1m - 9:42(9:42/m) 153/166bpm 108cal 6.19/7.74mph 10) 0.34m - 3:15(9:39/m) 152/155bpm 35cal 6.22/6.51mph Add a comment
Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24
-	-	-	-	6.3mi, 49:27 Cycling - General Split Summary === 1) 5m - 38:23(7:41/m) 90/124bpm 152cal 7.82/10.75mph 2) 1.32m - 11:03(8:23/m) 89/109bpm 40cal 7.16/13.36mph Add a comment	3.6mi, 1:58:46 Cross-Training - Walking Split Summary === 1) 1m - 24:58(24:58/m) 91/120bpm 102cal 60/68rpm 2.4/3.92mph 2) 1m - 38:03(38:03/m) 86/118bpm 123cal 59/63rpm 1.58/3.4mph 3) 1m - 40:45(40:45/m) 88/132bpm 141cal 61/124rpm 1.47/4.99mph 4) 0.63m - 15:01(23:43/m) 121/149bpm 113cal 62/124rpm 2.53/4.22mph Add a comment	3.7mi, 39:04 Running - General Split Summary === 1) 1m - 11:01(11:01/m) 142/172bpm 120cal 5.44/7.53mph 2) 1m - 10:46(10:46/m) 159/178bpm 131cal 5.58/7.24mph 3) 1m - 10:17(10:17/m) 174/189bpm 141cal 5.83/6.82mph 4) 0.73m - 7:01(9:40/m) 176/185bpm 98cal 6.21/7.2mph Add a comment

2020	Distance	Date	Result	WAVA
Cardiff Bay Run	10km	15 Nov		0.00%
Greater Manchester Marathon - Virtual	26.2mi	11 Oct		0.00%
Admiral City of Newport Half Marathon	13.1mi	1 Mar	1:44:04	67.42%
Reverse 10	10mi	2 Feb	1:19:10	67.08%
CF64 Winter Race	6.4mi	19 Jan	54:15	61.60%
2019	Distance	Date	Result	WAVA
Richard Burton 10k	6.2mi	3 Nov		0.00%
Abingdon Marathon	26.2mi	20 Oct	3:33:00	67.59%
Cardiff parkrun	5km	12 Oct	22:02	70.73%
Cardiff Half Marathon	13.1mi	6 Oct	1:40:30	69.18%
Les Galopades de la Forêt	13.1mi	4 Aug	1:44:55	66.27%
Magor 10K	10km	27 Jul	46:53	68.59%
JCP Swansea Half Marathon	13.1mi	23 Jun	1:47:35	64.62%
Cardiff Taff Trail Half Marathon	13.1mi	24 Mar	1:50:00	63.20%
2018	Distance	Date	Result	WAVA
Old Father Time 5	5mi	30 Dec	37:58	67.40%
Elan Valley 10	10mi	17 Nov	1:21:28	64.05%
Severn Bridge 5 Night Race	5mi	7 Nov	39:06	64.92%
London Marathon	26.2mi	22 Apr	3:50:47	61.84%
Grangemoor parkrun	5km	7 Apr	23:52	64.79%
Cardiff Bay Run	10km	25 Mar	46:47	68.16%
20/20 Fission	20mi	10 Mar	2:51:53	61.98%
Lliswerry 8	8mi	28 Jan	1:02:54	65.57%
Les Croupiers Handicap 10	10mi	21 Jan	1:22:13	63.46%
2017	Distance	Date	Result	WAVA
SRR Multi Terrain 10 Mile Race	10mi	19 Nov	1:28:52	58.25%
Snowdonia Marathon	26.2mi	28 Oct	4:12:05	56.16%
Cardiff Half Marathon	13.1mi	1 Oct	1:43:54	65.83%
Tydfilians Roman Run	16mi	2 Sep	2:31:26	55.84%
Severn Bridge Half Marathon	13.1mi	27 Aug	1:51:48	61.18%
Swansea Half Marathon	13.1mi	25 Jun	1:49:01	62.74%
Sospan charity swim	0mi	12 May		0.00%
Porthkerry 5 MT	5mi	7 May	43:19	58.16%
London Marathon	26.2mi	23 Apr	3:51:15	61.22%
Forest of Dean Spring Half Marathon	13.1mi	19 Mar	1:48:58	62.77%
20/20 Fission	20mi	11 Mar	2:56:11	60.00%
Lliswerry 8	8mi	29 Jan	1:06:51	61.23%
2016	Distance	Date	Result	WAVA
Sospan MT 10	10mi	20 Nov	1:28:54	57.81%
Cardiff Half Marathon	13.1mi	2 Oct	1:51:41	60.80%
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	65.67%
Cardiff parkrun	5km	14 May	23:15	65.63%
Porthkerry 5	5mi	8 May	44:57	55.67%
Greater Manchester Marathon	26.2mi	10 Apr	3:45:31	62.32%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:47:12	63.34%
Gloucester 20	20mi	13 Mar	2:51:30	61.20%
Merthyr Half Marathon	13.1mi	6 Mar	1:45:05	64.62%
Lliswerry 8	8mi	31 Jan	1:04:00	63.51%
2015	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	27 Dec	41:42	60.01%
Gwent League Llandaff Fields Cardiff Senior Men	10km	8 Nov		0.00%
Grangemoor Parkrun	5km	7 Nov	23:34	64.37%
Sanlam Bristol Bath Marathon	26.2mi	25 Oct	3:54:56	59.43%
Gwent League XC - Senior Women - Bridgend	6.6km	11 Oct		0.00%
Cardiff Half Marathon	13.1mi	4 Oct	1:47:23	62.82%
Swansea Bay 10k	10km	20 Sep	49:23	63.24%
Severn Bridge Half Marathon	13.1mi	30 Aug	1:56:37	57.84%
Torbay Half Marathon	13.1mi	28 Jun		0.00%
SSAFA 5K Series Race 2	5km	24 Jun		0.00%
Dymock Half Marathon	13.1mi	24 May		0.00%
Treforest 10K	10km	24 May	54:26	57.37%
SSAFA 5k series - race 1	5km	20 May	25:31	59.45%
London Marathon	26.2mi	26 Apr	4:30:55	51.54%
Lliswerry 8	8mi	25 Jan	1:08:23	59.07%
2014	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	28 Dec		0.00%
Cardiff parkrun	5km	11 Oct	27:15	55.38%
Cardiff Half Marathon	13.1mi	5 Oct	1:58:07	56.77%
Cardiff 10K	10km	7 Sep	54:30	56.98%
Cardiff parkrun (Pontcanna)	5km	30 Aug		0.00%
Severn Bridge Half Marathon	13.1mi	24 Aug	2:07:38	52.53%
Women's Running 10k	10km	24 May	57:07	54.37%
2012	Distance	Date	Result	WAVA
Llanelli Waterside Half Marathon	13.1mi	4 Mar	1:55:41	57.38%
Lliswerry 8	8mi	29 Jan	1:08:00	58.51%
2011	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	16 Oct	4:11:52	54.35%
Chippenham Half Marathon	13.1mi	11 Sep		0.00%
Cardiff 5K Parkrun	5km	2 Jul	24:52	59.95%
Torbay Half Marathon	13.1mi	19 Jun	1:57:59	56.02%
Old Father Time 5 Mile	5mi	2 Jan	41:59	58.16%
2010	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	17 Oct	1:57:54	55.85%
Cardiff Half Marathon	12.98mi	17 Oct	1:56:50	55.85%
Swansea Bay 10k	10km	26 Sep	56:26	54.13%
Cardiff 5K Parkrun	5km	24 Jul	27:56	53.21%
2007	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	14 Oct	2:15:10	48.36%

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Sarahwelshy F45

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