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Sarahwelshy F40

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Mileage

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Pegasus RC

Races
56
Miles
5902
Miles
47
Miles
2185
WAVA
68.40%
5k
23:14
5M
37:58
10k
46:47
10M
1:21:28
Half
1:43:54
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

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

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2007	2010	2011	2012	2014	2015	2016	2017	2018
5km	SSAFA 5K Series Race 15km	23:14	7:29	66.24	8		27:56	24:52		27:15	23:34	23:14		23:52
5mi	Old Father Time 55mi	37:58	7:36	67.86	6			41:59			41:42	44:57	43:19	37:58
10km	Cardiff Bay Run10km	46:47	7:32	68.40	6		56:26			54:30	49:23			46:47
8mi	Lliswerry 88mi	1:02:54	7:52	65.98	5				1:08:00		1:08:23	1:04:00	1:06:51	1:02:54
10mi	Elan Valley 1010mi	1:21:28	8:09	64.34	4							1:28:54	1:28:52	1:21:28
13mi	Cardiff Half Marathon13mi	1:56:50	9:00	56.52	1		1:56:50
13.1mi	Cardiff Half Marathon13.1mi	1:43:54	7:56	66.34	15	2:15:10	1:57:54	1:57:59	1:55:41	1:58:07	1:47:23	1:45:05	1:43:54
16mi	Tydfilians Roman Run16mi	2:31:26	9:28	56.95	1								2:31:26
20mi	Gloucester 2020mi	2:51:30	8:35	62.32	3							2:51:30	2:56:11	2:51:53
26.2mi	Greater Manchester Marathon26.2mi	3:45:31	8:36	63.91	7			4:11:52			3:54:56	3:45:31	3:51:15	3:50:47

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	17	51	0	0	0	0	0	0	0	0	0	0	68
2019	141	157	0	0	0	0	0	0	0	0	0	0	298
2019	5.7	2	0	0	0	0	0	0	0	0	0	0	7.7
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
2018	0	0	0	0	7.5	8.1	6.7	6.6	0	0.9	0	0.8	30.6
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
2017	0	0	0	0	0	0	0	0	0	0	0	0.9	0.9
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	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
2011	0	0	0	0	0	0	0	0.8	1.6	2.1	0	0	4.4
2010	0	0	0	0	0	0	13	18	73	84	18	66	270
2010	0	0	0	0	0	0	0.5	3.3	0	0	0	0	3.8

Sun 20th Jan Jan 20	Mon 21st Jan Jan 21	Tue 22nd Jan Jan 22	Wed 23rd Jan Jan 23	Thu 24th Jan Jan 24	Fri 25th Jan Jan 25	Sat 26th Jan Jan 26
2.7mi, 15:09 Cycling - General Split Summary === 1) 2.74m - 15:09(5:31/m) 106/127bpm 88cal 10.87/20.41mph Add a comment 3.2mi, 18:44 Cycling - General Split Summary === 1) 3.24m - 18:44(5:47/m) 107/133bpm 105cal 10.39/18.51mph Add a comment 3.3mi, 17:58 Cycling - General Split Summary === 1) 3.27m - 17:58(5:29/m) 121/153bpm 132cal 10.93/18.1mph Add a comment	3.6mi, 17:25 Cycling - General Split Summary === 1) 3.55m - 17:25(4:55/m) 115/152bpm 120cal 12.22/19.89mph Add a comment 3.7mi, 24:33 Cycling - General Split Summary === 1) 3.66m - 24:33(6:43/m) 111/139bpm 151cal 8.93/18.54mph Add a comment	3.8mi, 22:30 Cycling - General Split Summary === 1) 3.8m - 22:30(5:55/m) 116/149bpm 154cal 10.15/18.32mph Add a comment 1.3mi, 6:53 Cycling - General Split Summary === 1) 1.25m - 6:53(5:30/m) 120/146bpm 52cal 10.9/20.64mph Add a comment 2.5mi, 14:08 Cycling - General Split Summary === 1) 2.5m - 14:08(5:40/m) 122/146bpm 108cal 10.59/18.01mph Add a comment	1.2mi, 51:40 Swimming - General Split Summary === 1) 0.12m - 4:39(37:27/m) 40cal 23/rpm 1.6/1.75mph 2) 0.23m - 12:00(51:28/m) 74cal 20/rpm 1.24/1.55mph 3) 0.25m - 10:06(40:38/m) 80cal 21/rpm 1.48/1.67mph 4) 0.25m - 10:28(42:08/m) 80cal 21/rpm 1.42/1.65mph 5) 0.25m - 9:10(36:52/m) 80cal 19/rpm 1.63/1.83mph 6) 0.14m - 5:17(37:45/m) 48cal 21/rpm 1.59/3.06mph Add a comment	1mi, 41:39 Swimming - General Split Summary === 1) 0.12m - 4:45(38:14/m) 40cal 22/rpm 1.57/1.68mph 2) 0.09m - 5:07(54:48/m) 30cal 24/rpm 1.66/1.93mph 3) 0.03m - 1:20(43:09/m) 13cal 37/rpm 1.39/1.47mph 4) 0.17m - 6:22(37:13/m) 61cal 24/rpm 1.61/3.96mph 5) 0.03m - 1:06(35:09/m) 10cal 20/rpm 1.71/1.78mph 6) 0.22m - 8:35(39:30/m) 72cal 23/rpm 1.52/1.78mph 7) 0m - 25(/m) 8) 0.19m - 7:21(39:25/m) 62cal 24/rpm 1.52/1.7mph 9) 0.03m - 56(30:11/m) 10cal 25/rpm 1.99/2.02mph 10) 0.03m - 56(30:08/m) 10cal 24/rpm 1.99/2.03mph 11) 0.03m - 55(29:16/m) 10cal 24/rpm 2.05/2.06mph 12) 0.03m - 1:00(32:11/m) 10cal 24/rpm 1.86/1.9mph 13) 0.06m - 2:52(46:00/m) 22cal 23/rpm 1.3/1.53mph Add a comment 3mi, 18:03 Cycling - General Split Summary === 1) 3.01m - 18:03(5:59/m) 111/141bpm 115cal 10.02/15.32mph Add a comment 0.9mi, 5:07 Cycling - General Split Summary === 1) 0.93m - 5:07(5:31/m) 115/126bpm 37cal 10.88/17.2mph Add a comment 3.9mi, 19:57 Cycling - General Split Summary === 1) 3.91m - 19:57(5:06/m) 105/132bpm 109cal 11.75/19.56mph Add a comment	0.7mi, 8:22 Cycling - General Split Summary === 1) 0.67m - 8:22(12:30/m) 111/127bpm 57cal 4.8/8.58mph Add a comment 2.2mi, 12:20 Cycling - General Split Summary === 1) 2.23m - 12:20(5:32/m) 110/142bpm 82cal 10.84/14.97mph Add a comment 3.1mi, 17:16 Cycling - General Split Summary === 1) 3.14m - 17:16(5:30/m) 104/122bpm 97cal 10.92/17.07mph Add a comment	-
Sun 27th Jan Jan 27	Mon 28th Jan Jan 28	Tue 29th Jan Jan 29	Wed 30th Jan Jan 30	Thu 31st Jan Jan 31	Fri 1st Feb Feb 1	Sat 2nd Feb Feb 2
-	1.7mi, 15:51 Running - Treadmill Split Summary === 1) 1m - 9:01(9:01/m) 141/159bpm 93cal 6.65/7.28mph 2) 0.74m - 6:50(9:14/m) 150/154bpm 75cal 6.5/7.37mph Add a comment 3.8mi, 22:32 Cycling - General Split Summary === 1) 3.8m - 22:32(5:56/m) 112/140bpm 153cal 10.11/18.62mph Add a comment 1mi, 5:47 Cycling - General Split Summary === 1) 0.98m - 5:47(5:53/m) 97/111bpm 30cal 10.21/17.24mph Add a comment 1mi, 5:18 Cycling - General Split Summary === 1) 0.97m - 5:18(5:27/m) 105/119bpm 33cal 11.01/17.16mph Add a comment 3.7mi, 24:38 Cycling - General Split Summary === 1) 3.73m - 24:38(6:36/m) 121/136bpm 195cal 9.09/18.7mph Add a comment	3mi, 20:52 Cycling - General Split Summary === 1) 3m - 20:51(6:57/m) 114/148bpm 149cal 8.63/14.88mph Add a comment 3mi, 16:55 Cycling - General Split Summary === 1) 2.96m - 16:55(5:44/m) 116/129bpm 127cal 10.48/15.8mph Add a comment	0.7mi, 27:59 Swimming - General Split Summary === 1) 0.06m - 2:23(38:28/m) 20cal 20/rpm 1.56/1.75mph 2) 0.57m - 24:54(43:20/m) 185cal 20/rpm 1.48/2.75mph 3) 0.02m - 41(44:17/m) 8cal 29/rpm 3.92/3.92mph Add a comment 3.3mi, 31:10 Running - General Split Summary === 1) 1m - 9:16(9:16/m) 143/157bpm 104cal 6.48/7.12mph 2) 1m - 9:42(9:42/m) 139/146bpm 104cal 6.18/7.12mph 3) 1m - 9:27(9:27/m) 145/154bpm 106cal 6.35/6.95mph 4) 0.01m - 7(9:14/m) 153/156bpm 1cal 6.5/6.64mph 5) 0.24m - 2:38(10:55/m) 157/163bpm 32cal 5.49/6.82mph Add a comment 2mi, 11:15 Cycling - General Split Summary === 1) 2.04m - 11:15(5:31/m) 118/130bpm 94cal 10.88/15.01mph Add a comment 2.1mi, 10:31 Cycling - General Split Summary === 1) 2.12m - 10:31(4:58/m) 104/121bpm 68cal 12.07/19.04mph Add a comment	3.9mi, 23:32 Cycling - General Split Summary === 1) 3.88m - 23:32(6:04/m) 110/143bpm 158cal 9.88/18.68mph Add a comment 3.8mi, 21:25 Cycling - General Split Summary === 1) 3.76m - 21:25(5:42/m) 124/161bpm 178cal 10.52/19.37mph Add a comment	-	3.1mi, 23:40 Running - General Split Summary === 1) 1m - 7:41(7:41/m) 138/158bpm 84cal 7.8/8.83mph 2) 1m - 7:34(7:34/m) 172/186bpm 108cal 7.93/8.56mph 3) 1m - 7:38(7:38/m) 175/185bpm 113cal 7.86/8.43mph 4) 0.11m - 46(6:43/m) 179/182bpm 11cal 8.93/8.56mph Add a comment 0.4mi, 4:29 Running - General Split Summary === 1) 0.41m - 4:29(10:51/m) 128/141bpm 44cal 5.53/6.91mph Add a comment
Sun 3rd Feb Feb 3	Mon 4th Feb Feb 4	Tue 5th Feb Feb 5	Wed 6th Feb Feb 6	Thu 7th Feb Feb 7	Fri 8th Feb Feb 8	Sat 9th Feb Feb 9
30mi, 2:42:19 Cycling - General Split Summary === 1) 5m - 21:04(4:13/m) 126/155bpm 186cal 14.24/25.15mph 2) 5m - 30:56(6:11/m) 104/137bpm 119cal 9.7/15.45mph 3) 5m - 33:27(6:41/m) 101/130bpm 134cal 8.97/15.4mph 4) 5m - 24:24(4:53/m) 122/138bpm 169cal 12.3/16.91mph 5) 5m - 25:20(5:04/m) 120/149bpm 143cal 11.85/17.43mph 6) 5m - 26:43(5:21/m) 127/154bpm 179cal 11.23/20.43mph 7) 0.04m - 25(11:20/m) 113/122bpm 1cal 5.3/8.89mph Add a comment	0.3mi, 13:22 Swimming - General Split Summary === 1) 0.03m - 1:21(43:15/m) 10cal 16/rpm 1.39/2.1mph 2) 0.03m - 57(30:41/m) 10cal 23/rpm 1.96/2.02mph 3) 0.03m - 1:21(43:21/m) 12cal 24/rpm 1.95/2.17mph 4) 0.03m - 44(23:47/m) 12cal 19/rpm 2.52/3.52mph 5) 0.05m - 1:40(35:53/m) 18cal 20/rpm 1.67/1.72mph 6) 0.03m - 1:47(57:18/m) 10cal 24/rpm 1.88/1.89mph 7) 0.02m - 1:12(1:17:31/m) 5cal 36/rpm 2.1/2.1mph 8) 0.02m - 29(31:34/m) 5cal 22/rpm 1.9/1.9mph 9) 0.02m - 35(37:17/m) 5cal 16/rpm 1.61/1.61mph 10) 0m - 15(/m) 11) 0.02m - 31(33:11/m) 5cal 23/rpm 1.81/1.81mph 12) 0.03m - 1:08(36:31/m) 10cal 21/rpm 1.64/1.7mph 13) 0.02m - 47(49:59/m) 5cal 17/rpm 1.2/1.2mph 14) 0.02m - 35(37:30/m) 5cal 21/rpm 1.6/1.6mph Add a comment 3.8mi, 22:15 Cycling - General Split Summary === 1) 3.84m - 22:15(5:47/m) 113/151bpm 153cal 10.36/18.01mph Add a comment 3mi, 27:16 Running - General Split Summary === 1) 1m - 9:26(9:26/m) 136/149bpm 98cal 6.36/8.01mph 2) 1m - 8:38(8:38/m) 148/167bpm 98cal 6.95/7.33mph 3) 1m - 9:00(9:00/m) 153/165bpm 105cal 6.66/7.91mph 4) 0.02m - 12(9:05/m) 141/142bpm 1cal 6.61/7.62mph Add a comment 3.8mi, 21:56 Cycling - General Split Summary === 1) 3.8m - 21:56(5:46/m) 107/123bpm 130cal 10.4/19.87mph Add a comment	3mi, 16:30 Cycling - General Split Summary === 1) 2.96m - 16:30(5:35/m) 107/134bpm 104cal 10.76/19.18mph Add a comment 3mi, 16:25 Cycling - General Split Summary === 1) 2.98m - 16:25(5:30/m) 105/134bpm 97cal 10.91/18.83mph Add a comment	5.7mi, 55:07 Running - General Split Summary === 1) 1m - 10:50(10:50/m) 135/158bpm 109cal 5.53/6.3mph 2) 1m - 9:45(9:45/m) 139/162bpm 99cal 6.15/6.93mph 3) 1m - 10:02(10:02/m) 146/164bpm 109cal 5.98/6.74mph 4) 1m - 9:25(9:25/m) 141/150bpm 93cal 6.37/6.85mph 5) 1m - 9:15(9:15/m) 148/154bpm 102cal 6.48/6.99mph 6) 0.65m - 5:49(9:00/m) 152/164bpm 66cal 6.67/7.08mph Add a comment 0.3mi, 3:14 Running - General Split Summary === 1) 0.25m - 3:14(13:10/m) 102/127bpm 24cal 4.56/5.22mph Add a comment 11.6mi, 1:01:09 Cycling - General Split Summary === 1) 5m - 28:11(5:38/m) 103/130bpm 152cal 10.64/18.54mph 2) 5m - 24:01(4:48/m) 118/143bpm 161cal 12.49/18.76mph 3) 1.6m - 8:57(5:36/m) 127/150bpm 68cal 10.73/16.32mph Add a comment	3.9mi, 24:59 Cycling - General Split Summary === 1) 3.93m - 24:59(6:21/m) 113/131bpm 169cal 9.44/16.41mph Add a comment 3.8mi, 19:10 Cycling - General Split Summary === 1) 3.76m - 19:10(5:06/m) 103/132bpm 108cal 11.75/19.95mph Add a comment	4mi, 35:36 Running - General Split Summary === 1) 1m - 9:02(9:02/m) 137/156bpm 95cal 6.64/7.28mph 2) 1m - 8:42(8:42/m) 145/150bpm 98cal 6.89/7.45mph 3) 1m - 9:07(9:07/m) 147/162bpm 101cal 6.58/7.12mph 4) 1m - 8:34(8:34/m) 159/176bpm 104cal 7.01/7.41mph 5) 0.02m - 12(9:53/m) 156/158bpm 2cal 6.07/6.89mph Add a comment 3.8mi, 22:06 Cycling - General Split Summary === 1) 3.79m - 22:06(5:50/m) 106/143bpm 132cal 10.29/17.62mph Add a comment 0.9mi, 5:23 Cycling - General Split Summary === 1) 0.93m - 5:23(5:49/m) 92/110bpm 24cal 10.3/19.04mph Add a comment 3mi, 17:03 Cycling - General Split Summary === 1) 2.98m - 17:03(5:43/m) 108/126bpm 107cal 10.49/18.68mph Add a comment	0.2mi, 2:08 Running - General Split Summary === 1) 0.21m - 2:08(9:59/m) 124/138bpm 20cal 6.01/6.49mph Add a comment 4.9mi, 28:42 Running - General Split Summary === 1) 1m - 6:57(6:57/m) 105/125bpm 45cal 8.63/13.88mph 2) 1m - 5:18(5:18/m) 110/120bpm 34cal 11.33/14.32mph 3) 1m - 5:18(5:18/m) 113/121bpm 36cal 11.32/15.17mph 4) 1m - 6:07(6:07/m) 119/136bpm 46cal 9.8/13.69mph 5) 0.88m - 5:02(5:44/m) 118/136bpm 35cal 10.46/16.86mph Add a comment 7.1mi, 1:19:51 Running - General Split Summary === 1) 1m - 11:32(11:32/m) 115/126bpm 93cal 5.2/5.89mph 2) 1m - 11:09(11:09/m) 119/128bpm 91cal 5.38/5.76mph 3) 1m - 11:26(11:26/m) 120/131bpm 91cal 5.25/5.66mph 4) 1m - 11:31(11:31/m) 118/127bpm 84cal 5.21/5.57mph 5) 1m - 11:29(11:29/m) 121/128bpm 87cal 5.23/6.18mph 6) 1m - 11:18(11:18/m) 121/128bpm 77cal 5.31/5.82mph 7) 1m - 10:49(10:49/m) 121/131bpm 71cal 5.55/6.12mph 8) 0.06m - 37(9:59/m) 128/133bpm 4cal 6.02/6.74mph Add a comment 4.6mi, 22:54 Cycling - General Split Summary === 1) 4.6m - 22:54(4:59/m) 112/140bpm 155cal 12.06/22.56mph Add a comment
Sun 10th Feb Feb 10	Mon 11th Feb Feb 11	Tue 12th Feb Feb 12	Wed 13th Feb Feb 13	Thu 14th Feb Feb 14	Fri 15th Feb Feb 15	Sat 16th Feb Feb 16
23.6mi, 2:05:18 Cycling - General Split Summary === 1) 5m - 28:16(5:39/m) 124/158bpm 230cal 10.61/20.87mph 2) 5m - 28:55(5:47/m) 119/161bpm 171cal 10.38/21.37mph 3) 5m - 26:54(5:23/m) 115/139bpm 130cal 11.15/25.69mph 4) 5m - 25:40(5:08/m) 112/133bpm 114cal 11.69/25.53mph 5) 3.55m - 15:34(4:23/m) 114/126bpm 71cal 13.69/27.82mph Add a comment 2.8mi, 22:37 Cycling - General Split Summary === 1) 2.77m - 22:37(8:09/m) 117/142bpm 173cal 7.36/12.44mph Add a comment	5.5mi, 51:05 Running - General Split Summary === 1) 1m - 9:25(9:25/m) 141/151bpm 105cal 6.38/7.14mph 2) 0.5m - 4:32(9:08/m) 149/155bpm 53cal 6.57/6.85mph 3) 0.5m - 4:05(8:13/m) 156/167bpm 50cal 7.3/7.45mph 4) 0.12m - 1:19(10:39/m) 153/160bpm 15cal 5.63/6.32mph 5) 0.5m - 4:07(8:17/m) 155/163bpm 49cal 7.25/7.7mph 6) 0.12m - 1:56(15:33/m) 149/167bpm 19cal 3.86/7.18mph 7) 0.5m - 4:01(8:05/m) 151/160bpm 45cal 7.42/7.7mph 8) 0.12m - 1:39(13:13/m) 149/162bpm 17cal 4.54/7.7mph 9) 0.5m - 4:05(8:14/m) 144/155bpm 42cal 7.29/8.1mph 10) 0.12m - 1:59(16:00/m) 132/155bpm 16cal 3.75/7.51mph 11) 1m - 9:36(9:36/m) 145/159bpm 100cal 6.25/6.78mph 12) 0.48m - 4:21(9:09/m) 152/155bpm 50cal 6.56/6.97mph Add a comment 2.9mi, 17:26 Cycling - General Split Summary === 1) 2.94m - 17:26(5:56/m) 116/133bpm 133cal 10.12/18.66mph Add a comment 0.2mi, 2:35 Running - General Split Summary === 1) 0.24m - 2:35(10:56/m) 118/134bpm 21cal 5.49/6.12mph Add a comment	0.9mi, 37:48 Swimming - General Split Summary === 1) 0.92m - 37:08(40:31/m) 295cal 22/rpm 1.53/2.45mph 2) 0.02m - 41(43:36/m) 8cal 18/rpm 4.1/4.1mph Add a comment 2.9mi, 18:26 Cycling - General Split Summary === 1) 2.87m - 18:26(6:25/m) 110/150bpm 123cal 9.34/15.3mph Add a comment 3mi, 17:05 Cycling - General Split Summary === 1) 3m - 17:05(5:41/m) 97/113bpm 83cal 10.55/16.53mph Add a comment	9.5mi, 1:27:22 Running - General Split Summary === 1) 1m - 9:31(9:31/m) 127/149bpm 89cal 6.3/7.16mph 2) 1m - 9:20(9:20/m) 137/147bpm 98cal 6.43/7.01mph 3) 1m - 9:06(9:06/m) 141/146bpm 98cal 6.59/6.8mph 4) 1m - 9:18(9:18/m) 146/154bpm 104cal 6.45/7.24mph 5) 1m - 9:25(9:25/m) 145/154bpm 102cal 6.38/6.87mph 6) 0m - (19:40/m) 145/154bpm 102cal 3.05/6.87mph 7) 1m - 8:52(8:52/m) 155/162bpm 106cal 6.76/7.26mph 8) 1m - 8:59(8:59/m) 154/161bpm 106cal 6.68/7.22mph 9) 1m - 8:58(8:58/m) 153/165bpm 99cal 6.69/7.01mph 10) 0.51m - 4:34(9:01/m) 153/161bpm 50cal 6.65/7.06mph Add a comment 4.2mi, 24:43 Cycling - General Split Summary === 1) 4.22m - 24:43(5:51/m) 108/135bpm 153cal 10.26/21.71mph Add a comment	3.9mi, 24:59 Cycling - General Split Summary === 1) 3.92m - 24:59(6:23/m) 104/129bpm 148cal 9.4/18.64mph Add a comment 3mi, 28:08 Running - General Split Summary === 1) 1m - 9:41(9:41/m) 134/160bpm 100cal 6.19/7.22mph 2) 1m - 9:02(9:02/m) 135/142bpm 92cal 6.64/6.68mph 3) 1m - 9:16(9:16/m) 137/152bpm 94cal 6.48/6.91mph 4) 0.01m - 9(13:46/m) 144/144bpm 1cal 4.36/6.26mph Add a comment 3.6mi, 19:48 Cycling - General Split Summary === 1) 3.62m - 19:48(5:28/m) 112/129bpm 139cal 10.98/19.31mph Add a comment 0.3mi, 3:49 Running - General Split Summary === 1) 0.25m - 3:49(15:18/m) 94/121bpm 23cal 3.92/5.91mph Add a comment	3.1mi, 17:29 Cycling - General Split Summary === 1) 3.09m - 17:29(5:39/m) 115/144bpm 130cal 10.61/19.08mph Add a comment 1.5mi, 7:27 Cycling - General Split Summary === 1) 1.47m - 7:27(5:05/m) 119/138bpm 63cal 11.81/17.93mph Add a comment 0.8mi, 26:51 Swimming - General Split Summary === 1) 0.02m - 30(31:58/m) 5cal 22/rpm 1.88/1.88mph 2) 0.05m - 1:32(32:54/m) 15cal 23/rpm 1.82/1.87mph 3) 0.68m - 24:50(36:20/m) 220cal 22/rpm 1.65/2.2mph Add a comment 1.3mi, 8:19 Cycling - General Split Summary === 1) 1.28m - 8:19(6:30/m) 107/133bpm 57cal 9.24/16.68mph Add a comment 3.8mi, 20:31 Cycling - General Split Summary === 1) 3.78m - 20:31(5:26/m) 110/129bpm 136cal 11.05/21.58mph Add a comment	25.2mi, 2:05:14 Cycling - General Split Summary === 1) 5m - 24:14(4:51/m) 129/149bpm 225cal 12.38/20.41mph 2) 5m - 25:50(5:10/m) 129/155bpm 193cal 11.61/17.49mph 3) 5m - 28:36(5:43/m) 112/146bpm 110cal 10.49/19.7mph 4) 5m - 22:41(4:32/m) 125/146bpm 147cal 13.22/18.45mph 5) 5m - 22:28(4:30/m) 126/150bpm 141cal 13.35/21.66mph 6) 0.22m - 1:24(6:29/m) 120/127bpm 6cal 9.26/13.5mph Add a comment 3.1mi, 28:11 Running - General Split Summary === 1) 1m - 10:13(10:13/m) 128/154bpm 103cal 5.87/7.91mph 2) 1m - 8:58(8:58/m) 150/158bpm 108cal 6.69/7.35mph 3) 1m - 8:27(8:27/m) 160/172bpm 107cal 7.1/8.29mph 4) 0.07m - 32(7:23/m) 169/174bpm 7cal 8.12/7.85mph Add a comment 0.5mi, 6:17 Running - General Split Summary === 1) 0.47m - 6:17(13:26/m) 120/143bpm 54cal 4.46/6.99mph Add a comment

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

Sarahwelshy F40

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