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FrightenedMan M60

About

Race Times

All Races

Mileage

Training

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FERC

Races
120
Miles
12220
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

Race Standard

Pewter (50)

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	85	73	89	65	81	89	87	59	0	0	0	0	627
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

Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29	Tue 30th Jul Jul 30	Wed 31st Jul Jul 31
3.4mi, 30:01 Running - General Split Summary === 1) 1m - 9:32(9:32/m) 131/140bpm 92cal 6.29/0mph 2) 1m - 8:50(8:50/m) 137/144bpm 91cal 6.79/0mph 3) 1m - 8:31(8:31/m) 145/154bpm 93cal 7.05/0mph 4) 0.35m - 3:07(9:02/m) 144/157bpm 32cal 6.64/0mph Add a comment 2.7mi, 44:23 Cross-Training - Walking Split Summary === 1) 1m - 16:41(16:41/m) 96/120bpm 108cal 60/83rpm 3.6/0mph 2) 1m - 16:12(16:12/m) 95/108bpm 104cal 61/65rpm 3.7/0mph 3) 0.72m - 11:30(15:59/m) 97/107bpm 71cal 63/68rpm 3.75/0mph Add a comment	1.1mi, 19:29 Cross-Training - Walking Split Summary === 1) 1m - 18:02(18:02/m) 98/120bpm 112cal 63/83rpm 3.33/0mph 2) 0.07m - 1:27(20:10/m) 87/93bpm 7cal 62/65rpm 2.98/0mph Add a comment	3.1mi, 27:08 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 146/182bpm 101cal 6.66/0mph 2) 1m - 8:53(8:53/m) 149/158bpm 102cal 6.75/0mph 3) 1m - 8:41(8:41/m) 153/170bpm 102cal 6.91/0mph 4) 0.08m - 34(6:52/m) 170/176bpm 7cal 8.73/0mph Add a comment 1mi, 9:15 Running - General Split Summary === 1) 1m - 9:11(9:11/m) 139/167bpm 98cal 6.53/0mph 2) 0.01m - 4(7:42/m) 153/153bpm 7.79/0mph Add a comment	4.1mi, 34:22 Running - General Split Summary === 1) 1m - 9:19(9:19/m) 140/159bpm 99cal 6.44/0mph 2) 1m - 8:10(8:10/m) 149/172bpm 94cal 7.35/0mph 3) 1m - 7:50(7:50/m) 152/163bpm 91cal 7.66/0mph 4) 1m - 8:37(8:37/m) 159/166bpm 105cal 6.96/0mph 5) 0.05m - 26(8:15/m) 165/166bpm 5cal 7.27/0mph Add a comment 2mi, 37:06 Cross-Training - Walking Split Summary === 1) 1m - 19:22(19:22/m) 89/120bpm 107cal 55/61rpm 3.1/0mph 2) 1m - 17:42(17:42/m) 90/105bpm 101cal 57/63rpm 3.39/0mph 3) 0m - 2(27:12/m) 82/82bpm 47/47rpm 2.21/0mph Add a comment	-	5mi, 43:23 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 136/156bpm 91cal 6.79/0mph 2) 1m - 8:36(8:37/m) 146/165bpm 95cal 6.97/0mph 3) 1m - 8:30(8:30/m) 152/158bpm 99cal 7.06/0mph 4) 1m - 8:27(8:27/m) 155/167bpm 97cal 7.1/0mph 5) 1m - 8:56(8:56/m) 159/168bpm 108cal 6.72/0mph 6) 0.01m - 4(9:37/m) 166/166bpm 6.24/0mph Add a comment	6.2mi, 56:29 Running - General Split Summary === 1) 1m - 9:19(9:19/m) 142/159bpm 99cal 6.44/0mph 2) 1m - 8:46(8:46/m) 142/148bpm 95cal 6.84/0mph 3) 1m - 9:03(9:03/m) 149/171bpm 100cal 6.63/0mph 4) 1m - 9:12(9:12/m) 145/160bpm 95cal 6.52/0mph 5) 1m - 9:50(9:50/m) 147/158bpm 102cal 6.1/0mph 6) 1m - 8:43(8:43/m) 145/152bpm 86cal 6.89/0mph 7) 0.22m - 1:37(7:24/m) 149/158bpm 17cal 8.1/0mph Add a comment 0.5mi, 11:14 Cross-Training - Other Split Summary === 1) 0.46m - 11:14(24:28/m) 116/159bpm 78cal 69/89rpm 2.45/0mph Add a comment
Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5	Tue 6th Aug Aug 6	Wed 7th Aug Aug 7
4.1mi, 37:49 Running - General Split Summary === 1) 1m - 9:53(9:53/m) 131/139bpm 95cal 6.08/0mph 2) 1m - 9:26(9:26/m) 136/141bpm 94cal 6.36/0mph 3) 1m - 8:30(8:30/m) 137/143bpm 83cal 7.06/0mph 4) 1m - 9:03(9:03/m) 145/151bpm 97cal 6.63/0mph 5) 0.1m - 57(9:31/m) 153/155bpm 11cal 6.31/0mph Add a comment 4.7mi, 2:13:41 Cross-Training - Walking Split Summary === 1) 1m - 36:20(36:20/m) 95/159bpm 162cal 50/79rpm 1.65/0mph 2) 1m - 34:52(34:52/m) 86/117bpm 132cal 59/79rpm 1.72/0mph 3) 1m - 26:12(26:12/m) 88/109bpm 117cal 53/76rpm 2.29/0mph 4) 1m - 21:52(21:52/m) 91/118bpm 109cal 54/65rpm 2.74/0mph 5) 0.7m - 14:24(20:29/m) 84/99bpm 71cal 55/61rpm 2.93/0mph Add a comment	1.7mi, 1:05:09 Cross-Training - Walking Split Summary === 1) 1m - 17:52(17:52/m) 112/180bpm 120cal 56/84rpm 3.36/0mph 2) 0.68m - 47:16(1:09:02/m) 76/117bpm 123cal 58/59rpm 0.87/0mph Add a comment	5mi, 43:34 Running - General Split Summary === 1) 1m - 9:02(9:02/m) 138/143bpm 97cal 6.64/0mph 2) 1m - 8:37(8:37/m) 140/146bpm 93cal 6.96/0mph 3) 1m - 8:51(8:51/m) 142/147bpm 94cal 6.78/0mph 4) 1m - 8:31(8:31/m) 144/148bpm 92cal 7.05/0mph 5) 1m - 8:28(8:28/m) 150/159bpm 96cal 7.09/0mph 6) 0.01m - 5(10:25/m) 157/157bpm 5.76/0mph Add a comment 0.3mi, 5:41 Running - General Split Summary === 1) 0.34m - 5:41(16:31/m) 98/120bpm 31cal 3.63/0mph Add a comment	-	-	0.2mi, 8:55 Cross-Training - Other Split Summary === 1) 0.15m - 8:55(1:00:25/m) 120/168bpm 66cal 52/82rpm 0.99/0mph Add a comment 5mi, 42:39 Running - General Split Summary === 1) 1m - 7:41(7:41/m) 138/161bpm 82cal 7.82/0mph 2) 1m - 8:42(8:42/m) 149/160bpm 102cal 6.89/0mph 3) 1m - 8:48(8:48/m) 154/168bpm 105cal 6.82/0mph 4) 1m - 9:27(9:27/m) 165/173bpm 121cal 6.34/0mph 5) 1m - 7:46(7:46/m) 167/176bpm 101cal 7.73/0mph 6) 0.03m - 16(7:28/m) 168/169bpm 3cal 8.04/0mph Add a comment	-
Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12	Tue 13th Aug Aug 13	Wed 14th Aug Aug 14
0.6mi, 5:38 Running - General Split Summary === 1) 0.57m - 5:38(9:58/m) 152/161bpm 65cal 6.02/0mph Add a comment 6.2mi, 55:06 Running - General Split Summary === 1) 1m - 9:07(9:07/m) 145/160bpm 102cal 6.59/0mph 2) 1m - 8:45(8:45/m) 151/154bpm 102cal 6.86/0mph 3) 1m - 10:04(10:04/m) 152/159bpm 116cal 5.96/0mph 4) 1m - 9:05(9:05/m) 157/163bpm 107cal 6.6/0mph 5) 1m - 8:28(8:28/m) 159/164bpm 102cal 7.09/0mph 6) 1m - 8:04(8:04/m) 163/168bpm 100cal 7.44/0mph 7) 0.21m - 1:35(7:23/m) 169/174bpm 20cal 8.12/0mph Add a comment 0.2mi, 2:02 Running - General Split Summary === 1) 0.21m - 2:02(9:37/m) 121/135bpm 16cal 6.24/0mph Add a comment	-	0.1mi, 4:21 Cross-Training - Other Split Summary === 1) 0.06m - 4:21(1:08:49/m) 116/165bpm 31cal 54/83rpm 0.87/0mph Add a comment 6.2mi, 55:19 Running - General Split Summary === 1) 1m - 9:28(9:28/m) 133/152bpm 92cal 6.34/0mph 2) 1m - 8:45(8:45/m) 139/151bpm 86cal 6.85/0mph 3) 1m - 9:03(9:03/m) 145/153bpm 96cal 6.63/0mph 4) 1m - 8:57(8:57/m) 149/156bpm 98cal 6.7/0mph 5) 1m - 8:46(8:46/m) 155/168bpm 99cal 6.85/0mph 6) 1m - 8:36(8:36/m) 159/168bpm 101cal 6.98/0mph 7) 0.22m - 1:44(7:56/m) 167/175bpm 21cal 7.56/0mph Add a comment	4mi, 35:36 Running - General Split Summary === 1) 1m - 9:27(9:27/m) 139/162bpm 97cal 6.35/0mph 2) 1m - 9:11(9:11/m) 146/169bpm 99cal 6.53/0mph 3) 1m - 8:42(8:42/m) 146/154bpm 92cal 6.89/0mph 4) 1m - 7:56(7:56/m) 151/165bpm 88cal 7.56/0mph 5) 0.04m - 19(7:47/m) 157/159bpm 3cal 7.7/0mph Add a comment	-	5.3mi, 45:29 Running - General Split Summary === 1) 1m - 10:02(10:02/m) 152/166bpm 114cal 5.97/0mph 2) 1m - 7:56(7:56/m) 157/171bpm 93cal 7.57/0mph 3) 1m - 8:45(8:45/m) 161/173bpm 105cal 6.86/0mph 4) 1m - 8:28(8:28/m) 164/173bpm 103cal 7.08/0mph 5) 1m - 8:24(8:24/m) 166/176bpm 104cal 7.14/0mph 6) 0.25m - 1:53(7:40/m) 169/174bpm 23cal 7.83/0mph Add a comment	-
Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19	Tue 20th Aug Aug 20	Wed 21st Aug Aug 21
6.8mi, 1:01:19 Running - General Split Summary === 1) 1m - 8:36(8:36/m) 143/150bpm 92cal 6.98/0mph 2) 1m - 8:50(8:50/m) 148/155bpm 97cal 6.79/0mph 3) 1m - 9:05(9:05/m) 148/158bpm 94cal 6.6/0mph 4) 1m - 10:25(10:25/m) 137/157bpm 85cal 5.76/0mph 5) 1m - 9:00(9:00/m) 136/156bpm 69cal 6.67/0mph 6) 1m - 7:49(7:49/m) 162/172bpm 92cal 7.67/0mph 7) 0.75m - 7:35(10:06/m) 149/170bpm 73cal 5.94/0mph Add a comment 0.2mi, 1:41 Running - General Split Summary === 1) 0.15m - 1:41(11:01/m) 128/151bpm 15cal 5.44/0mph Add a comment	-	0.5mi, 4:51 Running - General Split Summary === 1) 0.51m - 4:51(9:35/m) 135/146bpm 48cal 6.26/0mph Add a comment 0.6mi, 5:47 Running - General Split Summary === 1) 0.56m - 5:47(10:20/m) 134/153bpm 56cal 5.8/0mph Add a comment 2.8mi, 23:59 Running - General Split Summary === 1) 1m - 8:33(8:33/m) 157/160bpm 99cal 7.02/0mph 2) 1m - 8:27(8:27/m) 162/167bpm 101cal 7.1/0mph 3) 0.78m - 6:59(8:58/m) 166/174bpm 86cal 6.69/0mph Add a comment 0.5mi, 5:00 Running - General Split Summary === 1) 0.5m - 5:00(9:58/m) 131/147bpm 46cal 6.02/0mph Add a comment	5mi, 49:04 Running - General Split Summary === 1) 1m - 9:49(9:49/m) 129/140bpm 89cal 6.11/0mph 2) 1m - 11:06(11:06/m) 138/151bpm 107cal 5.4/0mph 3) 1m - 9:57(9:57/m) 136/145bpm 90cal 6.03/0mph 4) 1m - 9:10(9:10/m) 150/155bpm 101cal 6.55/0mph 5) 1m - 8:45(8:45/m) 156/161bpm 99cal 6.85/0mph 6) 0.04m - 17(7:51/m) 158/158bpm 3cal 7.64/0mph Add a comment	-	0.1mi, 4:44 Cross-Training - Other Split Summary === 1) 0.07m - 4:44(1:06:19/m) 111/141bpm 33cal 59/83rpm 0.91/0mph Add a comment 0.5mi, 4:55 Running - General Split Summary === 1) 0.51m - 4:55(9:42/m) 137/152bpm 51cal 6.19/0mph Add a comment 5mi, 42:08 Running - General Split Summary === 1) 1m - 8:32(8:32/m) 131/145bpm 79cal 7.03/0mph 2) 1m - 8:23(8:23/m) 143/153bpm 88cal 7.16/0mph 3) 1m - 8:28(8:28/m) 147/153bpm 90cal 7.09/0mph 4) 1m - 8:51(8:51/m) 150/156bpm 96cal 6.78/0mph 5) 1m - 7:47(7:47/m) 158/167bpm 89cal 7.72/0mph 6) 0.01m - 7(8:11/m) 167/167bpm 1cal 7.33/0mph Add a comment	-

Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2011	2012	2013	2014	2015	2016	2017	2018	2019
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	18	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
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

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

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