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FrightenedMan M60

About

Race Times

All Races

Mileage

Training

FERC

Races
124
Miles
12893
Miles
2829
WAVA
75.54%
Mile
6:10
5k
21:24
5M
34:55
10k
43:26
10M
1:14:58
Half
1:34:04
Mara
3:44:13

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	72	101	99	0	0	0	0	0	0	0	0	0	272
2019	85	73	89	65	81	89	87	95	101	85	100	79	1028
2019	0	0	0	18	19	0	0	0	0	0	0	0	37
2018	100	61	86	80	82	51	35	40	45	70	69	67	786
2018	0	0	0	18	34	21	17	9	9	0	0	0	107
2017	64	74	79	81	94	59	53	62	97	104	78	116	960
2017	0	0	0	29	0	38	0	34	0	0	0	0	100
2016	75	76	81	92	82	95	105	81	107	100	85	69	1048
2016	0	0	0	24	65	18	67	29	0	33	0	0	235
2015	92	57	57	89	100	96	120	93	78	85	85	81	1032
2015	0	0	25	49	31	0	0	13	74	32	0	0	225
2014	7	21	59	63	26	35	75	67	77	36	30	47	542
2014	114	77	82	30	92	31	98	73	79	85	19	21	799
2013	112	27	116	90	127	120	120	113	95	100	62	16	1099
2013	0	0	0	13	24	0	0	0	33	0	0	9	79
2012	14	36	53	61	45	10	62	79	85	86	86	135	751
2012	68	0	49	0	33	0	46	33	0	0	0	0	229
2011	73	100	90	110	91	87	28	62	69	23	12	19	764
2011	0	0	32	52	0	0	133	70	40	83	121	51	582
2010	24	50	71	51	87	5	43	44	75	105	115	92	762
2010	16	18	0	31	0	0	23	73	29	0	0	0	191
2009	126	111	52	45	120	120	55	67	65	86	34	38	917
2009	0	0	0	10	80	0	0	51	33	0	0	0	174
2008	90	96	151	150	120	160	160	126	100	101	146	112	1511
2008	0	0	0	43	0	0	0	0	0	0	0	0	43
2007	79	49	71	88	128	124	133	130	134	145	124	121	1326
2007	0	0	0	0	0	0	0	28	0	0	0	0	28
2006	0	0	0	0	0	0	0	0	0	26	10	8	44
2005	0	0	0	0	5	6	0	0	12	26	0	0	50

Sat 7th Mar Mar 7	Sun 8th Mar Mar 8	Mon 9th Mar Mar 9	Tue 10th Mar Mar 10	Wed 11th Mar Mar 11	Thu 12th Mar Mar 12	Fri 13th Mar Mar 13
0.4mi, 4:01 Running - General Split Summary === 1) 0.35m - 4:01(11:26/m) 127/137bpm 34cal 5.24/0mph Add a comment 1.4mi, 15:06 Running - General Split Summary === 1) 1m - 10:10(10:10/m) 150/162bpm 110cal 5.9/0mph 2) 0.36m - 4:56(13:41/m) 133/142bpm 42cal 4.38/0mph Add a comment 3.1mi, 24:08 Running - General Split Summary === 1) 1m - 7:50(7:50/m) 156/162bpm 89cal 7.65/0mph 2) 1m - 7:49(7:49/m) 164/168bpm 94cal 7.67/0mph 3) 1m - 7:34(7:34/m) 168/171bpm 93cal 7.93/0mph 4) 0.13m - 54(6:40/m) 171/174bpm 11cal 9/0mph Add a comment 0.3mi, 2:56 Running - General Split Summary === 1) 0.31m - 2:56(9:33/m) 134/147bpm 28cal 6.28/0mph Add a comment	-	6.1mi, 54:25 Running - General Split Summary === 1) 1m - 9:24(9:24/m) 136/146bpm 91cal 6.38/0mph 2) 1m - 8:55(8:55/m) 144/147bpm 93cal 6.73/0mph 3) 1m - 8:43(8:43/m) 148/153bpm 94cal 6.88/0mph 4) 1m - 8:28(8:28/m) 145/152bpm 83cal 7.09/0mph 5) 1m - 8:35(8:35/m) 144/152bpm 82cal 6.99/0mph 6) 1m - 9:00(9:00/m) 154/162bpm 99cal 6.67/0mph 7) 0.14m - 1:21(9:58/m) 162/164bpm 16cal 6.02/0mph Add a comment 0.5mi, 6:59 Running - Treadmill Split Summary === 1) 0.52m - 6:59(13:24/m) 89/102bpm 27cal 4.48/0mph Add a comment	-	3.2mi, 37:40 Running - General Split Summary === 1) 1m - 13:45(13:45/m) 123/177bpm 105cal 4.36/0mph 2) 1m - 11:51(11:51/m) 106/119bpm 66cal 5.06/0mph 3) 1m - 10:20(10:20/m) 124/145bpm 79cal 5.81/0mph 4) 0.19m - 1:45(8:57/m) 137/141bpm 16cal 6.7/0mph Add a comment	0.6mi, 6:34 Running - General Split Summary === 1) 0.62m - 6:34(10:35/m) 144/155bpm 70cal 5.67/0mph Add a comment 4mi, 41:12 Running - General Split Summary === 1) 1m - 9:36(9:36/m) 141/170bpm 98cal 6.25/0mph 2) 1m - 10:15(10:15/m) 141/148bpm 103cal 5.85/0mph 3) 1m - 11:23(11:23/m) 136/145bpm 100cal 5.27/0mph 4) 1m - 9:44(9:44/m) 141/156bpm 91cal 6.17/0mph 5) 0.03m - 14(9:18/m) 156/157bpm 2cal 6.45/0mph Add a comment 0.6mi, 5:51 Running - General Split Summary === 1) 0.62m - 5:51(9:27/m) 127/147bpm 52cal 6.35/0mph Add a comment	4.4mi, 1:38:02 Cross-Training - Walking Split Summary === 1) 1m - 18:41(18:41/m) 93/117bpm 108cal 57/63rpm 3.21/0mph 2) 1m - 22:15(22:15/m) 89/117bpm 111cal 55/63rpm 2.7/0mph 3) 1m - 23:05(23:05/m) 96/123bpm 118cal 55/61rpm 2.6/0mph 4) 1m - 20:09(20:09/m) 95/117bpm 108cal 55/63rpm 2.98/0mph 5) 0.39m - 13:52(35:13/m) 90/112bpm 51cal 58/63rpm 1.7/0mph Add a comment 2.6mi, 55:06 Cross-Training - Walking Split Summary === 1) 1m - 18:34(18:34/m) 103/131bpm 113cal 58/84rpm 3.23/0mph 2) 1m - 19:58(19:58/m) 88/95bpm 104cal 59/67rpm 3.01/0mph 3) 0.62m - 16:35(26:47/m) 93/125bpm 79cal 53/78rpm 2.24/0mph Add a comment
Sat 14th Mar Mar 14	Sun 15th Mar Mar 15	Mon 16th Mar Mar 16	Tue 17th Mar Mar 17	Wed 18th Mar Mar 18	Thu 19th Mar Mar 19	Fri 20th Mar Mar 20
1.2mi, 13:29 Running - General Split Summary === 1) 1m - 10:36(10:36/m) 146/158bpm 105cal 5.66/0mph 2) 0.16m - 2:53(18:22/m) 130/137bpm 25cal 3.27/0mph Add a comment 3.1mi, 23:57 Running - General Aberbeeg Parkrun. GPS problems. Distance ant time manually altered. Achilles felt ok. Tolerated higher HRthe reasonably well. With Jayne, Rhys and Amy. Rhys 19:37!!!. Jayne 36:51!! Split Summary === 1) 1m - 7:54(7:54/m) 167/185bpm 98cal 7.59/0mph 2) 1m - 8:22(8:22/m) 163/167bpm 101cal 7.17/0mph 3) 0.92m - 8:05(8:47/m) 166/171bpm 99cal 6.83/0mph Add a comment 0.2mi, 2:05 Running - General Split Summary === 1) 0.24m - 2:05(8:30/m) 167/177bpm 25cal 7.06/0mph Add a comment	0.5mi, 6:44 Running - Treadmill Split Summary === 1) 0.52m - 6:44(13:01/m) 92/116bpm 28cal 4.61/0mph Add a comment 3.1mi, 28:03 Running - General Split Summary === 1) 1m - 9:14(9:14/m) 172/184bpm 117cal 6.5/0mph 2) 1m - 8:22(8:22/m) 165/181bpm 101cal 7.18/0mph 3) 1m - 9:10(9:10/m) 152/162bpm 99cal 6.55/0mph 4) 0.14m - 1:17(8:57/m) 159/163bpm 14cal 6.71/0mph Add a comment	0.5mi, 6:03 Running - Treadmill Split Summary === 1) 0.52m - 6:03(11:41/m) 182/196bpm 83cal 5.14/0mph Add a comment 0.6mi, 7:10 Running - Treadmill Split Summary === 1) 0.58m - 7:10(12:17/m) 153/182bpm 77cal 4.88/0mph Add a comment 2mi, 35:13 Cross-Training - Walking Split Summary === 1) 1m - 19:02(19:02/m) 108/126bpm 110cal 57/65rpm 3.15/0mph 2) 1m - 16:11(16:13/m) 118/168bpm 111cal 63/85rpm 3.7/0mph Add a comment	2.1mi, 27:49 Running - General Split Summary === 1) 1m - 13:03(13:03/m) 104/122bpm 63cal 4.59/11.65mph 2) 1m - 13:55(13:55/m) 109/121bpm 72cal 4.31/5.38mph 3) 0.03m - 26(13:35/m) 119/121bpm 2cal 4.42/4.3mph 4) 0.03m - 24(13:59/m) 110/116bpm 2cal 4.29/4.32mph Add a comment 2.1mi, 27:56 Running - General Split Summary === 1) 1m - 12:52(12:52/m) 105/124bpm 83cal 4.66/0mph 2) 1m - 14:06(14:06/m) 109/120bpm 99cal 4.26/0mph 3) 0.07m - 59(14:50/m) 118/123bpm 6cal 4.04/0mph Add a comment	5.3mi, 46:42 Running - General Split Summary === 1) 1m - 9:04(9:04/m) 126/142bpm 76cal 6.62/9.87mph 2) 1m - 8:55(8:55/m) 142/152bpm 90cal 6.73/8.27mph 3) 1m - 8:38(8:38/m) 148/153bpm 93cal 6.95/7.83mph 4) 1m - 8:35(8:35/m) 147/155bpm 87cal 6.99/9.48mph 5) 1m - 9:06(9:06/m) 153/161bpm 97cal 6.6/9.37mph 6) 0.31m - 2:25(7:54/m) 165/170bpm 28cal 7.6/8.66mph Add a comment 0.5mi, 6:33 Running - General Split Summary === 1) 0.45m - 6:33(14:42/m) 82/91bpm 16cal 4.08/4.84mph Add a comment 5.3mi, 46:49 Running - General Split Summary === 1) 1m - 9:03(9:03/m) 159/185bpm 103cal 6.63/0mph 2) 1m - 8:54(8:54/m) 142/153bpm 88cal 6.74/0mph 3) 1m - 8:41(8:41/m) 149/155bpm 91cal 6.91/0mph 4) 1m - 8:56(8:56/m) 149/163bpm 92cal 6.71/0mph 5) 1m - 9:03(9:03/m) 153/161bpm 96cal 6.63/0mph 6) 0.25m - 2:12(8:57/m) 171/184bpm 27cal 6.71/0mph Add a comment 0.5mi, 6:34 Running - Treadmill Split Summary === 1) 0.51m - 6:34(12:59/m) 155/173bpm 72cal 4.62/0mph Add a comment	1mi, 13:38 Running - General Split Summary === 1) 1m - 13:33(13:33/m) 95/106bpm 53cal 4.43/5.41mph 2) 0.01m - 5(12:42/m) 98/99bpm 4.73/4.51mph Add a comment 1.1mi, 16:08 Running - General Split Summary === 1) 1m - 14:37(14:37/m) 114/132bpm 98cal 4.1/35.27mph 2) 0.11m - 1:31(14:04/m) 126/139bpm 12cal 4.27/6.89mph Add a comment 1mi, 12:26 Running - General Split Summary === 1) 1m - 12:23(12:23/m) 97/107bpm 51cal 4.85/5.16mph 2) 0m - 3(11:31/m) 98/99bpm 5.21/5.03mph Add a comment 0.1mi, 1:43 Running - Treadmill Split Summary === 1) 0.09m - 1:43(19:33/m) 118/142bpm 13cal 3.07/0mph Add a comment	1mi, 12:11 Running - General Split Summary === 1) 1m - 12:07(12:07/m) 111cal 4.95/6.55mph 2) 0.01m - 4(11:13/m) 5.35/5.24mph Add a comment
Sat 21st Mar Mar 21	Sun 22nd Mar Mar 22	Mon 23rd Mar Mar 23	Tue 24th Mar Mar 24	Wed 25th Mar Mar 25	Thu 26th Mar Mar 26	Fri 27th Mar Mar 27
3.1mi, 39:57 Running - General Split Summary === 1) 1m - 13:25(13:25/m) 118/137bpm 92cal 4.47/9.14mph 2) 1m - 12:34(12:34/m) 118/146bpm 81cal 4.77/7.12mph 3) 1m - 12:27(12:27/m) 123/153bpm 84cal 4.82/7.1mph 4) 0.13m - 1:31(11:59/m) 125/129bpm 10cal 5/5.26mph Add a comment	3mi, 26:37 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 145/155bpm 84cal 7.59/9.75mph 2) 1m - 9:36(9:36/m) 152/159bpm 107cal 6.25/7.74mph 3) 1m - 9:00(9:00/m) 156/169bpm 103cal 6.66/7.39mph 4) 0.01m - 7(8:55/m) 161/162bpm 1cal 6.73/6.91mph Add a comment 2.5mi, 24:26 Running - General Split Summary === 1) 1m - 9:33(9:33/m) 128/148bpm 90cal 6.28/12.13mph 2) 1m - 9:47(9:47/m) 147/152bpm 106cal 6.13/7.95mph 3) 0.5m - 5:06(10:11/m) 148/152bpm 55cal 5.89/7.06mph Add a comment	-	-	2.4mi, 21:40 Running - General Split Summary === 1) 1m - 9:07(9:07/m) 140/152bpm 91cal 6.58/8.27mph 2) 1m - 9:14(9:14/m) 156/164bpm 107cal 6.5/8.33mph 3) 0.35m - 3:19(9:27/m) 161/166bpm 39cal 6.36/7.47mph Add a comment 1.7mi, 14:43 Running - General Split Summary === 1) 0.31m - 2:46(9:03/m) 130/142bpm 24cal 6.63/7.76mph 2) 0.23m - 2:01(8:42/m) 143/150bpm 21cal 6.9/7.64mph 3) 1m - 8:51(8:51/m) 148/153bpm 98cal 6.78/8.52mph 4) 0.12m - 1:05(9:17/m) 150/152bpm 12cal 6.47/6.66mph Add a comment 2.9mi, 40:03 Running - General Split Summary === 1) 1m - 12:18(12:18/m) 113/131bpm 80cal 4.88/8.08mph 2) 1m - 13:11(13:11/m) 115/126bpm 78cal 4.55/5.59mph 3) 0.93m - 14:34(15:38/m) 111/136bpm 71cal 3.84/6.72mph Add a comment	-	5mi, 44:55 Running - General Split Summary === 1) 1m - 8:55(8:55/m) 151/180bpm 99cal 6.72/9.48mph 2) 1m - 9:11(9:11/m) 146/153bpm 96cal 6.54/8.58mph 3) 1m - 8:54(8:54/m) 148/153bpm 96cal 6.75/9.77mph 4) 1m - 9:09(9:09/m) 153/165bpm 101cal 6.55/11.61mph 5) 1m - 8:42(8:42/m) 155/159bpm 97cal 6.89/7.68mph 6) 0.01m - 4(10:54/m) 157/157bpm 5.5/6.99mph Add a comment
Sat 28th Mar Mar 28	Sun 29th Mar Mar 29	Mon 30th Mar Mar 30	Tue 31st Mar Mar 31	Wed 1st Apr Apr 1	Thu 2nd Apr Apr 2	Fri 3rd Apr Apr 3
3.2mi, 41:39 Running - General Split Summary === 1) 1m - 14:09(14:09/m) 109/121bpm 86cal 4.24/5.28mph 2) 1m - 13:17(13:17/m) 113/126bpm 77cal 4.52/8.83mph 3) 1m - 12:24(12:24/m) 115/135bpm 69cal 4.84/8.35mph 4) 0.16m - 1:49(11:31/m) 119/125bpm 11cal 5.21/8.6mph Add a comment	-	0.5mi, 11:41 Running - General Split Summary === 1) 0.5m - 11:41(23:09/m) 88/120bpm 34cal 2.59/8.75mph Add a comment 5.1mi, 44:02 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 134/142bpm 84cal 6.8/7.41mph 2) 1m - 8:42(8:42/m) 146/160bpm 94cal 6.9/9.68mph 3) 1m - 8:36(8:36/m) 150/158bpm 92cal 6.97/8.83mph 4) 1m - 8:49(8:49/m) 159/166bpm 103cal 6.8/8.68mph 5) 1m - 8:32(8:32/m) 165/178bpm 103cal 7.04/8.64mph 6) 0.06m - 33(8:38/m) 164/166bpm 6cal 6.95/7.08mph Add a comment 1mi, 12:51 Running - General Split Summary === 1) 1m - 12:38(12:38/m) 94/122bpm 46cal 4.75/5.2mph 2) 0.02m - 13(11:05/m) 95/95bpm 5.42/5.05mph Add a comment	1mi, 17:09 Running - General Split Summary === 1) 1m - 17:01(17:01/m) 100/105bpm 83cal 3.53/7.53mph 2) 0.01m - 8(12:51/m) 102/102bpm 4.67/5.43mph Add a comment	-	-	-

Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	2	6:10 6:10/mi	73.51													6:10 73.51	6:52 66.60
2mi	3	13:21 6:41/mi	67.93				13:35 64.69		14:35 61.19	13:21 67.93
3mi	2	20:49 6:56/mi	68.48				20:49 66.83			20:58 68.48
5km	22	21:24 6:53/mi	72.75					22:32 64.93	22:17 66.18	22:15 66.83	21:54 69.01		21:56 70.06	21:24 72.42	21:34 72.47	21:40 72.75	23:46 66.90	23:01 69.08	23:27 68.40
4mi	2	28:20 7:05/mi	65.98				28:20 65.98			34:00 56.76
5mi	7	34:55 6:59/mi	70.57		38:10 61.40	36:44 64.83	34:55 68.71			35:30 69.23		35:24 70.57		37:08 68.40
6mi	4	1:00:03 10:01/mi	50.07			1:00:03 48.20												1:04:23 50.07
10km	23	43:26 6:59/mi	75.54	51:40 57.11	47:45 62.28	47:42 62.35	44:28 67.94		47:02 64.75		47:12 66.64	45:43 69.38	47:40 67.10	46:49 68.90	45:53 70.90	43:26 75.54
6.4mi	1	1:08:06 10:38/mi	50.05															1:08:06 50.05
7mi	4	54:12 7:45/mi	63.77				54:12 63.23	55:48 61.91									58:25 63.77
7.1mi	3	55:37 7:50/mi	66.77											56:47 64.84	55:37 66.77	57:45 64.85
8mi	6	57:19 7:10/mi	71.75			1:03:19 60.85	1:01:25 63.26		58:38 67.31	57:35 69.66		57:19 71.16				58:49 71.75
10mi	10	1:14:58 7:30/mi	68.77		1:26:00 56.71	1:19:37 61.79	1:18:36 63.11	1:14:58 66.71							1:17:51 68.77
20km	4	1:57:41 9:28/mi	53.71				1:57:41 52.48			1:58:56 53.71						2:07:09 52.96	2:08:25 52.92
12.7mi	1	1:49:50 8:38/mi	61.59											1:49:50 61.59
13.1mi	23	1:34:04 7:11/mi	72.50		1:46:57 60.57		1:34:04 69.99	1:36:28 68.83			1:43:23 66.46	1:42:12 67.23	1:45:25 66.34	1:40:20 70.33	1:38:13 72.50	1:43:54 68.54
18mi	1	2:29:20 8:18/mi	61.66				2:29:20 61.66
26.2mi	3	3:44:13 8:33/mi	61.34			3:44:13 60.60			3:51:41 59.66			3:53:37 61.34

2020	Distance	Date	Result	WAVA
Aberbeeg parkrun	5km	22 Feb	23:27	68.40%
Cardiff parkrun	5km	15 Feb	24:19	65.96%
Riverfront parkrun	5km	8 Feb	23:36	67.96%
2019	Distance	Date	Result	WAVA
Penallta parkrun	5km	31 Aug	23:30	68.25%
Tintern Trot	6mi	4 Jul	1:04:23	50.07%
Offa's MT 10K	6.4mi	7 Apr	1:08:06	50.05%
Riverfront parkrun	5km	23 Mar	24:57	63.73%
Grangemoor parkrun	5km	9 Mar	24:51	63.99%
Penallta parkrun	5km	2 Mar	25:14	63.01%
Newport parkrun	5km	23 Feb	24:32	64.81%
Riverfront parkrun	5km	9 Feb	23:01	69.08%
2018	Distance	Date	Result	WAVA
Nos Galan 5K Non Elite	5km	31 Dec	23:46	66.90%
Big Fetch Mile - Cardiff	1mi	3 Nov	6:52	66.60%
Offa's Orror	20km	15 Apr	2:08:25	52.92%
Kymin Dash	7mi	8 Apr	58:25	63.77%
2017	Distance	Date	Result	WAVA
Nos Galan 5K Non Elite	5km	31 Dec	21:40	72.75%
Caer-Hilly Trail Race	6.2mi	12 Nov	52:54	61.88%
Big Fetch Mile - Cardiff	1mi	28 Oct	6:10	73.51%
Mic Morris 10k	10km	17 Sep	43:26	75.54%
Swansea Half Marathon	13.1mi	25 Jun	1:47:30	66.24%
Royal Welsh Trail	13.1mi	21 May	1:56:08	61.32%
Offa's Orror	20km	23 Apr	2:07:09	52.96%
Kymin Dash	7.1mi	9 Apr	57:45	64.85%
Cardiff Bay Run	10km	2 Apr	45:37	71.31%
Newport Half Marathon	13.1mi	5 Mar	1:43:54	68.54%
Lliswerry 8	8mi	29 Jan	58:49	71.75%
2016	Distance	Date	Result	WAVA
Nos Galan 5K Non-Elite	5km	31 Dec	21:56	71.26%
Cardiff parkrun	5km	17 Dec	21:34	72.47%
Cardiff Half Marathon	13.1mi	2 Oct	1:40:58	70.53%
Swansea Bay 10k	10km	18 Sep	45:53	70.90%
Brecon 10 Mile	10mi	7 Aug	1:17:51	68.77%
Swansea Half Marathon	13.1mi	26 Jun	1:38:13	72.50%
Magic Roundabout 10k	10km	12 Jun	52:41	61.23%
Kymin Dash	7.1mi	17 Apr	55:37	66.77%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:45:27	66.92%
City of Newport Half Marathon	13.1mi	6 Mar	1:42:43	68.70%
2015	Distance	Date	Result	WAVA
Nos Galan 5K Non-Elite	5km	31 Dec	21:24	72.42%
Cardiff Half Marathon	13.1mi	4 Oct	1:40:20	70.33%
Swansea Bay 10k	10km	20 Sep	46:49	68.90%
Severn Bridge Half Marathon	13.1mi	30 Aug	1:46:11	66.45%
Magic Roundabout10k,Hay on Wye	10km	7 Jun	53:41	59.58%
Cardiff Bay 5	5mi	4 May	37:08	68.40%
kymin dash	7.1mi	19 Apr	56:47	64.84%
City of Newport Half Marathon (short version)	12.71mi	1 Mar	1:49:50	61.59%
2014	Distance	Date	Result	WAVA
Nos Galan 5K Fun	5km	31 Dec	21:56	70.06%
Cardiff Half Marathon	13.1mi	5 Oct	1:45:25	66.34%
Swansea Bay 10k	10km	21 Sep	47:40	67.10%
Severn Bridge Half Marathon	13.1mi	24 Aug	1:52:38	62.09%
2013	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	6 Oct	1:45:19	65.82%
Swansea Bay 10K	10km	22 Sep	45:54	69.10%
Guto Nyth Bran (BM)	6mi	6 Jul	1:03:50	47.98%
Llanelli's John Hartson Foundation 10K	10km	30 Jun	45:43	69.38%
Caerphilly 10k	10km	23 Jun	45:59	68.41%
Magic Roundabout10k,Hay on Wye	10km	2 Jun	53:11	59.14%
Cardiff Bay 5	5mi	6 May	35:24	70.57%
Great Welsh Marathon	26.2mi	21 Apr	3:53:37	61.34%
Llanelli Waterside Half Marathon	13.1mi	3 Mar	1:42:12	67.23%
Lliswerry 8	8mi	27 Jan	57:19	71.16%
2012	Distance	Date	Result	WAVA
Nos Galan 5K Fun	5km	31 Dec	21:54	69.01%
Cardiff Half Marathon	13.1mi	14 Oct	1:43:23	66.46%
Swansea Bay 10k	10km	23 Sep	47:12	66.64%
2011	Distance	Date	Result	WAVA
Nos Galan 5K Fun	5km	31 Dec	23:40	63.34%
Self Transcendence 4 mile race	4mi	8 Jul	34:00	56.76%
Self Transcendence 3 mile race	3mi	3 Jun	20:58	68.48%
Sirhowy Challenge	10mi	15 May	1:26:45	58.59%
Self Transcendence 2 mile race	2mi	13 May	13:21	67.93%
Cardiff Bay 5	5mi	2 May	35:30	69.23%
Offas Orror 20k	20km	17 Apr	1:58:56	53.71%
Newport Parkrun	5km	26 Mar	22:35	65.84%
Reverse 10	10mi	20 Feb	1:18:44	64.56%
Cardiff 5K parkrun	5km	19 Feb	22:15	66.83%
Lliswerry 8	8mi	30 Jan	57:35	69.66%
2010	Distance	Date	Result	WAVA
Nos Galan 5K Elite	5km	31 Dec	21:28	69.26%
2009	Distance	Date	Result	WAVA
Cardiff 5K Parkrun	5km	27 Jun	22:17	66.18%
Llanelli Waterside 10k	10km	21 Jun	47:02	64.75%
Self Transcendence 2 Miles	2mi	15 May	14:35	61.19%
Draycote Water Marathon	26.2mi	22 Feb	3:51:41	59.66%
Lliswerry 8	8mi	25 Jan	58:38	67.31%
2008	Distance	Date	Result	WAVA
Nos Galan 5K Elite	5km	31 Dec	22:32	64.93%
Tour of Torfaen	13.1mi	26 Oct	1:36:28	68.83%
Cardiff Half Marathon	13.1mi	19 Oct	1:37:46	67.91%
Campus2Campus 7	7mi	31 Aug	1:01:42	55.97%
Machen Mountain (BM) 6 Miles/1450 Feet	10km	25 Aug		0.00%
Brecon 10	10mi	3 Aug	1:14:58	66.71%
Tintern Trot	6mi	24 Jul	58:23	50.39%
Cwmcarn Scenic 7	7mi	23 Jul	55:48	61.91%
Royal Gwent Tredegar Park Fun Run	2.7mi	26 May	20:12	62.44%
Magic Roundabout 10k	10km	25 May	53:22	56.61%
Sirhowy Challenge	10mi	18 May	1:40:23	49.39%
2007	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	30 Dec	34:55	68.71%
Sospan Road Runners MT10	10mi	25 Nov	1:18:36	63.11%
Tour of Torfaen	13.1mi	28 Oct	1:34:04	69.99%
Cardiff Half Marathon	13.1mi	14 Oct	1:35:18	69.12%
Swansea Bay 10K	10km	23 Sep	44:28	67.94%
Tydfillians' Roman Run	18mi	8 Sep	2:29:20	61.66%
Machen Mountain (BM) 6 Miles/1450 Feet	6.2mi	27 Aug	57:25	52.50%
Brecon 10	10mi	5 Aug	1:19:38	62.29%
Cwmcarn Scenic 7	7mi	18 Jul	54:12	63.23%
Cardiff Self Transcendence 4M	4mi	13 Jul	28:20	65.98%
Llanelli Waterfront 10k	10km	24 Jun	45:49	65.42%
Cardiff Self Transcendence 3M	3mi	15 Jun	20:49	66.83%
The Magic Roundabout 10k	10km	27 May	52:10	57.46%
St Michael's Hereford Half Marathon	13.1mi	20 May	1:46:57	61.07%
Cardiff Self Transcendence 2M	2mi	11 May	13:35	64.69%
Offa's Orror	20km	29 Apr	1:57:41	52.48%
Islwyn Half Marathon	13.1mi	1 Apr	1:47:45	60.62%
Llanelli Waterside Half Marathon	13.1mi	11 Mar	1:44:06	62.74%
Lliswerry 8	8mi	28 Jan	1:01:25	63.26%
2006	Distance	Date	Result	WAVA
Old Father Time	5mi	31 Dec	36:44	64.83%
Sospan multi terrain	10mi	19 Nov	1:22:52	59.37%
Cardiff Marathon	26.2mi	15 Oct	3:44:13	60.60%
Machen Mountain Run	6mi	28 Aug	1:00:03	48.20%
Brecon 10	10mi	6 Aug	1:19:37	61.79%
Llanelli Millennium Coast 10k	10km	25 Jun	48:47	60.97%
Abertillery 10k	10km	11 Jun	47:42	62.35%
Great Welsh Run 5	5mi	1 May	38:05	62.02%
Lliswerry 8 Mile Road Race	8mi	29 Jan	1:03:19	60.85%
2005	Distance	Date	Result	WAVA
Tour of Torfaen (non PB version)	13.1mi	23 Oct	1:41:39	63.70%
Cardiff Half Marathon	13.1mi	9 Oct	1:46:57	60.57%
Swansea Bay 10K	10km	25 Sep	47:45	62.28%
Cardiff 10K	10km	4 Sep	49:46	59.76%
Brecon 10	10mi	7 Aug	1:26:00	56.71%
Llanelli Millennium Coast 10K	10km	26 Jun	50:13	59.22%
Great Welsh Run 5	5mi	2 May	38:10	61.40%
2004	Distance	Date	Result	WAVA
Cardiff 10K	10km	5 Sep	51:40	57.11%

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