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FrightenedMan M55

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Race Times

All Races

Mileage

Training

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FERC

Races
112
Miles
11734
Miles
2792
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

Groups

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Dist	Race	Best	Pace	WAVA	Races	2008	2009	2011	2012	2013	2014	2015	2016	2017	2018
1mi	Big Fetch Mile - Cardiff1mi	6:10	6:10	73.51	2									6:10	6:52
2mi	Self Transcendence 2 mile race2mi	13:21	6:41	67.93	3		14:35	13:21
3mi	Cardiff Self Transcendence 3M3mi	20:49	6:56	66.83	2			20:58
5km	Nos Galan 5K Non-Elite5km	21:24	6:53	72.42	12	22:32	22:17	22:15	21:54		21:56	21:24	21:34	21:40	23:46
4mi	Cardiff Self Transcendence 4M4mi	28:20	7:05	65.98	2			34:00
5mi	Old Father Time 5 Mile5mi	34:55	6:59	68.71	7			35:30		35:24		37:08
6mi	Machen Mountain Run6mi	1:00:03	10:01	48.20	1
10km	Mic Morris 10k10km	43:26	6:59	75.54	22		47:02		47:12	45:43	47:40	46:49	45:53	43:26
7mi	Cwmcarn Scenic 77mi	54:12	7:45	63.23	4	55:48									58:25
7.1mi	Kymin Dash7.1mi	55:37	7:50	66.77	3							56:47	55:37	57:45
8mi	Lliswerry 88mi	57:19	7:10	71.16	6		58:38	57:35		57:19				58:49
10mi	Brecon 1010mi	1:14:58	7:30	66.71	6	1:14:58
20km	Offa's Orror20km	1:57:41	9:28	52.48	4			1:58:56						2:07:09	2:08:25
12.7mi	City of Newport Half Marathon (short version)12.7mi	1:49:50	8:38	61.59	1							1:49:50
13.1mi	Tour of Torfaen13.1mi	1:34:04	7:11	69.99	22	1:36:28			1:43:23	1:42:12	1:45:25	1:40:20	1:38:13	1:43:54
18mi	Tydfillians' Roman Run18mi	2:29:20	8:18	61.66	1
26.2mi	Cardiff Marathon26.2mi	3:44:13	8:33	60.60	3		3:51:41			3:53:37

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	85	40	0	0	0	0	0	0	0	0	0	0	125
2018	100	61	86	80	82	51	35	40	45	74	75	74	802
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

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
1mi, 10:34 Running - General Split Summary === 1) 0.62m - 6:47(10:55/m) 125/144bpm 59cal 5.49/0mph 2) 0.38m - 3:46(9:51/m) 142/151bpm 39cal 6.09/0mph Add a comment	0.1mi, 1:07 Running - General Split Summary === 1) 0.13m - 1:07(8:46/m) 136/141bpm 10cal 6.85/7.7mph Add a comment 8.5mi, 1:26:10 Cross-Training - Other Split Summary === 1) 0.62m - 8:09(13:07/m) 118/149bpm 65cal 78/86rpm 4.58/0mph 2) 0.62m - 5:46(9:17/m) 137/144bpm 59cal 84/88rpm 6.46/0mph 3) 0.62m - 5:51(9:24/m) 142/149bpm 61cal 83/86rpm 6.38/0mph 4) 0.62m - 6:04(9:45/m) 150/168bpm 67cal 84/86rpm 6.15/0mph 5) 0.62m - 5:45(9:15/m) 151/161bpm 64cal 84/86rpm 6.48/0mph 6) 0.62m - 5:39(9:06/m) 149/158bpm 61cal 84/87rpm 6.6/0mph 7) 0.62m - 5:41(9:09/m) 148/154bpm 61cal 84/86rpm 6.56/0mph 8) 0.62m - 5:38(9:04/m) 151/156bpm 62cal 84/88rpm 6.62/0mph 9) 0.62m - 5:35(9:00/m) 153/161bpm 62cal 84/88rpm 6.67/0mph 10) 0.62m - 5:31(8:52/m) 154/168bpm 62cal 85/88rpm 6.76/0mph 11) 0.62m - 5:38(9:04/m) 153/162bpm 62cal 85/90rpm 6.61/0mph 12) 0.62m - 5:38(9:04/m) 156/168bpm 64cal 86/89rpm 6.62/0mph 13) 0.62m - 5:33(8:55/m) 155/174bpm 62cal 85/87rpm 6.72/0mph 14) 0.42m - 9:43(23:16/m) 129/168bpm 52cal 72/89rpm 2.58/0mph Add a comment 8mi, 1:12:13 Running - General Split Summary === 1) 1m - 9:25(9:25/m) 129/141bpm 98cal 6.37/7.03mph 2) 1m - 9:12(9:12/m) 141/147bpm 93cal 6.53/6.91mph 3) 1m - 9:02(9:02/m) 144/149bpm 94cal 6.64/8.01mph 4) 1m - 8:44(8:44/m) 146/149bpm 92cal 6.87/8.06mph 5) 1m - 8:44(8:44/m) 150/152bpm 97cal 6.87/8.66mph 6) 1m - 8:49(8:49/m) 151/155bpm 95cal 6.81/8.91mph 7) 1m - 8:51(8:51/m) 151/156bpm 94cal 6.78/7.89mph 8) 1m - 9:04(9:04/m) 150/156bpm 92cal 6.62/8.56mph 9) 0.04m - 23(8:31/m) 154/155bpm 4cal 7.04/7.83mph Add a comment 0.3mi, 3:11 Running - General Split Summary === 1) 0.25m - 3:11(12:44/m) 115/132bpm 28cal 4.72/6.76mph Add a comment	-	4.7mi, 58:06 Cross-Training - Other Split Summary === 1) 0.62m - 6:52(11:03/m) 118/147bpm 55cal 83/92rpm 5.43/0mph 2) 0.62m - 5:40(9:07/m) 136/150bpm 57cal 85/92rpm 6.58/0mph 3) 0.62m - 5:43(9:11/m) 136/146bpm 57cal 84/87rpm 6.53/0mph 4) 0.62m - 5:57(9:34/m) 139/151bpm 60cal 85/87rpm 6.27/0mph 5) 0.62m - 8:26(13:34/m) 144/171bpm 85cal 82/89rpm 4.42/0mph 6) 0.62m - 6:43(10:49/m) 139/151bpm 64cal 84/90rpm 5.55/0mph 7) 0.62m - 5:34(8:58/m) 141/156bpm 54cal 86/90rpm 6.69/0mph 8) 0.39m - 13:11(33:55/m) 107/156bpm 56cal 83/87rpm 1.77/0mph Add a comment 4.3mi, 41:47 Running - General Split Summary === 1) 1m - 8:59(8:59/m) 129/139bpm 84cal 6.68/7.45mph 2) 1m - 10:05(10:05/m) 135/140bpm 96cal 5.95/8.25mph 3) 1m - 10:39(10:39/m) 142/153bpm 105cal 5.63/7.35mph 4) 1m - 8:47(8:47/m) 139/150bpm 76cal 6.84/8.04mph 5) 0.33m - 3:17(9:49/m) 146/154bpm 33cal 6.11/6.87mph Add a comment 0.5mi, 5:43 Running - Treadmill Split Summary === 1) 0.51m - 5:43(11:06/m) 161/187bpm 68cal 5.4/0mph Add a comment 0.5mi, 5:50 Running - Treadmill Split Summary === 1) 0.53m - 5:50(11:02/m) 156/198bpm 67cal 5.44/0mph Add a comment	0.5mi, 5:35 Running - Treadmill Split Summary === 1) 0.52m - 5:35(10:45/m) 165/182bpm 70cal 5.59/0mph Add a comment	-	3.1mi, 36:31 Running - General Split Summary === 1) 0.62m - 5:08(8:16/m) 154/173bpm 58cal 7.26/0mph 2) 0.62m - 5:05(8:11/m) 161/170bpm 61cal 7.33/0mph 3) 0.62m - 5:14(8:26/m) 164/182bpm 64cal 7.12/0mph 4) 0.62m - 5:07(8:14/m) 165/177bpm 63cal 7.29/0mph 5) 0.62m - 15:53(25:34/m) 117/183bpm 69cal 2.35/0mph 6) 0.02m - 3(3:14/m) 99/99bpm 18.53/0mph Add a comment 2.9mi, 23:53 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 159/168bpm 95cal 7.48/10.73mph 2) 1m - 8:25(8:25/m) 157/163bpm 96cal 7.13/9.35mph 3) 0.9m - 7:27(8:15/m) 156/166bpm 80cal 7.28/8.33mph 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
3.7mi, 38:29 Cross-Training - Other Split Summary === 1) 0.62m - 7:10(11:32/m) 141/155bpm 74cal 81/104rpm 5.2/0mph 2) 0.62m - 5:41(9:09/m) 145/153bpm 60cal 85/90rpm 6.56/0mph 3) 0.62m - 5:29(8:49/m) 149/160bpm 60cal 84/91rpm 6.8/0mph 4) 0.62m - 5:35(8:59/m) 155/171bpm 64cal 85/88rpm 6.67/0mph 5) 0.62m - 5:17(8:29/m) 157/170bpm 61cal 86/90rpm 7.07/0mph 6) 0.59m - 9:17(15:39/m) 135/176bpm 68cal 75/88rpm 3.84/0mph Add a comment 0.3mi, 2:22 Running - General Split Summary === 1) 0.25m - 2:22(9:18/m) 145/152bpm 25cal 6.45/7.85mph Add a comment 3.1mi, 26:57 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 142/172bpm 92cal 6.67/8.79mph 2) 1m - 9:11(9:11/m) 150/162bpm 105cal 6.54/10.56mph 3) 1m - 8:07(8:07/m) 156/165bpm 96cal 7.4/9.23mph 4) 0.09m - 39(7:00/m) 165/166bpm 8cal 8.57/8.79mph Add a comment 0.3mi, 3:08 Running - General Split Summary === 1) 0.26m - 3:08(11:53/m) 131/143bpm 29cal 5.05/8.95mph Add a comment	-	5.1mi, 1:27:34 Cross-Training - Other Split Summary === 1) 0.62m - 6:03(9:45/m) 129/151bpm 55cal 86/91rpm 6.15/0mph 2) 0.62m - 5:30(8:52/m) 142/150bpm 58cal 86/88rpm 6.77/0mph 3) 0.62m - 13:11(21:14/m) 115/154bpm 72cal 72/89rpm 2.83/0mph 4) 0.62m - 5:33(8:56/m) 143/156bpm 58cal 87/90rpm 6.72/0mph 5) 0.62m - 5:38(9:05/m) 148/156bpm 61cal 85/88rpm 6.61/0mph 6) 0.62m - 5:39(9:05/m) 151/159bpm 62cal 85/87rpm 6.61/0mph 7) 0.62m - 5:36(9:00/m) 154/170bpm 63cal 85/87rpm 6.66/0mph 8) 0.62m - 34:24(55:22/m) 105/168bpm 124cal 76/89rpm 1.08/0mph 9) 0.08m - 5:59(1:16:08/m) 99/122bpm 17cal 59/62rpm 0.79/0mph Add a comment 3.1mi, 27:21 Running - General Split Summary === 1) 1m - 8:34(8:34/m) 140/149bpm 88cal 7.01/25.15mph 2) 1m - 9:11(9:11/m) 148/156bpm 101cal 6.54/11.79mph 3) 1m - 8:38(8:38/m) 154/164bpm 98cal 6.95/7.89mph 4) 0.12m - 58(8:21/m) 165/167bpm 11cal 7.19/7.66mph Add a comment 1.5mi, 13:26 Running - General Split Summary === 1) 1m - 8:41(8:41/m) 158/180bpm 102cal 6.91/7.66mph 2) 0.51m - 4:45(9:16/m) 148/155bpm 52cal 6.47/6.95mph Add a comment 0.3mi, 2:45 Running - General Split Summary === 1) 0.25m - 2:45(10:57/m) 121/157bpm 9cal 5.48/6.59mph Add a comment	-	6.3mi, 1:06:22 Cross-Training - Other Split Summary === 1) 1m - 15:04(15:04/m) 116/149bpm 103cal 79/91rpm 3.98/0mph 2) 1m - 9:06(9:06/m) 148/172bpm 94cal 86/91rpm 6.59/0mph 3) 1m - 10:07(10:07/m) 150/180bpm 101cal 84/90rpm 5.93/0mph 4) 1m - 8:55(8:55/m) 156/163bpm 96cal 86/89rpm 6.72/0mph 5) 1m - 9:01(9:01/m) 161/173bpm 100cal 85/91rpm 6.66/0mph 6) 1m - 9:38(9:38/m) 162/173bpm 104cal 85/89rpm 6.23/0mph 7) 0.26m - 4:30(17:34/m) 141/167bpm 30cal 79/91rpm 3.42/0mph Add a comment 5.8mi, 50:27 Running - General Split Summary === 1) 1m - 9:35(9:35/m) 145/172bpm 107cal 6.26/7.93mph 2) 1m - 8:38(8:38/m) 155/172bpm 94cal 6.95/7.91mph 3) 1m - 8:32(8:32/m) 151/168bpm 93cal 7.04/8.14mph 4) 1m - 8:17(8:17/m) 158/165bpm 98cal 7.25/8.04mph 5) 1m - 8:30(8:30/m) 161/167bpm 102cal 7.06/7.74mph 6) 0.78m - 6:55(8:50/m) 158/167bpm 76cal 6.79/8.5mph Add a comment 1.1mi, 12:40 Running - Treadmill Split Summary === 1) 0.62m - 7:20(11:48/m) 147/179bpm 79cal 5.09/0mph 2) 0.49m - 5:21(10:55/m) 165/178bpm 66cal 5.5/0mph Add a comment	1mi, 11:00 Running - Treadmill Split Summary === 1) 1m - 10:51(10:51/m) 153/174bpm 115cal 5.53/0mph 2) 0.01m - 9(10:55/m) 160/161bpm 1cal 5.5/0mph Add a comment	0.5mi, 5:59 Running - General Split Summary === 1) 0.54m - 5:59(11:09/m) 151/159bpm 68cal 5.38/6.64mph Add a comment 7.1mi, 1:18:23 Cross-Training - Other Split Summary === 1) 1m - 8:53(8:53/m) 142/159bpm 86cal 85/91rpm 6.76/0mph 2) 1m - 8:46(8:46/m) 152/161bpm 93cal 86/90rpm 6.84/0mph 3) 1m - 8:36(8:36/m) 150/160bpm 88cal 85/92rpm 6.97/0mph 4) 1m - 8:17(8:17/m) 154/159bpm 87cal 86/90rpm 7.25/0mph 5) 1m - 8:18(8:18/m) 157/174bpm 89cal 86/89rpm 7.23/0mph 6) 1m - 8:00(8:00/m) 164/174bpm 90cal 87/92rpm 7.5/0mph 7) 1m - 19:34(19:34/m) 125/169bpm 105cal 82/89rpm 3.07/0mph 8) 0.12m - 7:59(1:05:16/m) 101/147bpm 15cal 60/69rpm 0.92/0mph Add a comment 6mi, 51:26 Running - General Split Summary === 1) 1m - 10:34(10:34/m) 145/156bpm 113cal 5.68/6.68mph 2) 1m - 8:12(8:12/m) 154/169bpm 95cal 7.31/8.37mph 3) 1m - 8:31(8:31/m) 150/157bpm 94cal 7.05/8.2mph 4) 1m - 8:16(8:16/m) 154/157bpm 95cal 7.25/7.76mph 5) 1m - 7:48(7:48/m) 161/174bpm 93cal 7.7/8.1mph 6) 1m - 7:54(7:54/m) 168/176bpm 101cal 7.6/8.14mph 7) 0.02m - 12(8:12/m) 166/167bpm 2cal 7.31/7.47mph Add a comment 0.5mi, 6:35 Running - General Split Summary === 1) 0.51m - 6:35(12:54/m) 105/119bpm 33cal 4.65/6.47mph 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
0.5mi, 6:18 Running - General Split Summary === 1) 0.51m - 6:18(12:22/m) 122/144bpm 49cal 4.85/0mph Add a comment 0.5mi, 12:55 Running - General Split Summary === 1) 0.51m - 12:55(25:29/m) 109/127bpm 71cal 2.35/8.91mph Add a comment	5mi, 52:43 Cross-Training - Other Split Summary === 1) 1m - 8:35(8:35/m) 145/165bpm 88cal 85/89rpm 6.98/0mph 2) 1m - 8:24(8:24/m) 145/162bpm 84cal 84/88rpm 7.15/0mph 3) 1m - 8:18(8:18/m) 151/158bpm 87cal 85/89rpm 7.23/0mph 4) 1m - 8:11(8:11/m) 151/159bpm 84cal 85/89rpm 7.33/0mph 5) 1m - 14:00(14:00/m) 134/171bpm 92cal 75/89rpm 4.29/0mph 6) 0.04m - 5:15(2:28:09/m) 102/112bpm 8cal 59/61rpm 0.4/0mph Add a comment 5mi, 43:31 Running - General Split Summary === 1) 1m - 9:03(9:03/m) 140/151bpm 93cal 6.63/7.81mph 2) 1m - 9:22(9:22/m) 143/157bpm 97cal 6.41/8.58mph 3) 1m - 8:48(8:48/m) 151/156bpm 98cal 6.81/7.78mph 4) 1m - 7:51(7:51/m) 149/154bpm 84cal 7.64/8.39mph 5) 1m - 8:12(8:12/m) 157/166bpm 96cal 7.31/7.76mph 6) 0.03m - 14(7:46/m) 167/167bpm 2cal 7.73/7.53mph Add a comment 0.5mi, 5:42 Running - Treadmill Split Summary === 1) 0.51m - 5:42(11:14/m) 156/174bpm 61cal 5.34/0mph Add a comment	0.4mi, 6:53 Cross-Training - Other Split Summary === 1) 0.43m - 6:53(15:59/m) 119/153bpm 50cal 72/91rpm 3.76/0mph Add a comment	-	1mi, 11:12 Running - Treadmill Split Summary === 1) 1m - 11:02(11:02/m) 129/169bpm 91cal 5.44/0mph 2) 0.01m - 9(10:41/m) 122/123bpm 1cal 5.62/0mph Add a comment 0.1mi, 11:08 Running - General Split Summary === 1) 0.12m - 11:08(1:30:59/m) 112/138bpm 59cal 0.66/5.28mph Add a comment 0.5mi, 5:29 Running - Treadmill Split Summary === 1) 0.52m - 5:29(10:28/m) 100/106bpm 26cal 5.73/0mph Add a comment 6mi, 55:37 Running - General Split Summary === 1) 1m - 10:16(10:16/m) 134/150bpm 98cal 5.85/7.2mph 2) 1m - 8:35(8:35/m) 145/151bpm 90cal 6.99/7.81mph 3) 1m - 9:14(9:14/m) 145/157bpm 94cal 6.5/7.64mph 4) 1m - 9:52(9:52/m) 150/159bpm 109cal 6.08/7.41mph 5) 1m - 8:34(8:34/m) 157/163bpm 100cal 7/8.37mph 6) 1m - 8:44(8:44/m) 162/166bpm 106cal 6.87/7.64mph 7) 0.04m - 22(9:35/m) 167/167bpm 4cal 6.26/5.87mph Add a comment 1.1mi, 28:40 Running - Treadmill Split Summary === 1) 1m - 10:55(10:55/m) 107/160bpm 61cal 5.5/0mph 2) 0.12m - 17:45(2:28:42/m) 75/158bpm 38cal 0.4/0mph Add a comment	0.6mi, 6:03 Running - Treadmill Split Summary === 1) 0.56m - 6:03(10:46/m) 113/152bpm 39cal 5.57/0mph Add a comment	3.1mi, 23:02 Running - General Split Summary === 1) 1m - 7:27(7:27/m) 156/166bpm 87cal 8.05/9.64mph 2) 1m - 7:19(7:19/m) 168/172bpm 93cal 8.2/8.58mph 3) 1m - 7:20(7:20/m) 171/177bpm 94cal 8.18/9.58mph 4) 0.14m - 55(6:24/m) 178/180bpm 12cal 9.38/9.87mph Add a comment 0.5mi, 4:27 Running - General Split Summary === 1) 0.51m - 4:27(8:39/m) 141/171bpm 45cal 6.94/21.94mph Add a comment 4.9mi, 3:08:13 Cross-Training - Other Split Summary === 1) 1m - 12:49(12:49/m) 138/181bpm 114cal 84/107rpm 4.68/0mph 2) 1m - 8:00(8:00/m) 166/177bpm 95cal 87/90rpm 7.5/0mph 3) 1m - 8:00(8:00/m) 174/182bpm 101cal 86/92rpm 7.5/0mph 4) 1m - 27:16(27:16/m) 123/182bpm 115cal 69/95rpm 2.2/0mph 5) 0.92m - 2:12:08(2:24:15/m) 88/151bpm 344cal 61/91rpm 0.42/0mph Add a comment 0.4mi, 8:46 Cross-Training - Other Split Summary === 1) 0.41m - 8:46(21:33/m) 131/169bpm 72cal 75/87rpm 2.78/0mph 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
2mi, 1:11:32 Cross-Training - Walking Split Summary === 1) 1m - 22:18(22:18/m) 89/125bpm 109cal 60/89rpm 2.69/0mph 2) 1m - 49:07(49:07/m) 76/109bpm 158cal 59/74rpm 1.22/0mph 3) 0m - 7(2:31:49/m) 73/73bpm 59/59rpm 0.4/0mph Add a comment 1mi, 10:54 Running - Treadmill Split Summary === 1) 1m - 10:44(10:44/m) 145/159bpm 110cal 5.59/0mph 2) 0.02m - 10(10:32/m) 156/157bpm 1cal 5.7/0mph Add a comment 2.3mi, 37:33 Cross-Training - Walking Split Summary === 1) 1m - 16:08(16:08/m) 94/105bpm 102cal 63/65rpm 3.72/0mph 2) 1m - 16:43(16:43/m) 99/113bpm 106cal 61/123rpm 3.59/0mph 3) 0.26m - 4:42(18:24/m) 99/103bpm 27cal 61/65rpm 3.26/0mph Add a comment	4.1mi, 36:07 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 128/141bpm 81cal 6.79/8.39mph 2) 1m - 9:33(9:33/m) 138/143bpm 95cal 6.29/7.89mph 3) 1m - 8:47(8:47/m) 149/161bpm 97cal 6.83/7.39mph 4) 1m - 8:36(8:36/m) 154/164bpm 100cal 6.98/7.53mph 5) 0.05m - 21(7:28/m) 165/166bpm 4cal 8.04/7.24mph Add a comment 4.3mi, 1:18:25 Cross-Training - Other Split Summary === 1) 1m - 9:32(9:32/m) 140/177bpm 92cal 86/91rpm 6.29/0mph 2) 1m - 9:02(9:02/m) 138/153bpm 86cal 85/90rpm 6.64/0mph 3) 1m - 9:01(9:01/m) 149/162bpm 94cal 85/88rpm 6.65/0mph 4) 1m - 8:49(8:49/m) 155/166bpm 96cal 85/90rpm 6.8/0mph 5) 0.34m - 42:00(2:02:43/m) 99/168bpm 62cal 58/85rpm 0.49/0mph Add a comment 0.6mi, 6:05 Running - Treadmill Split Summary === 1) 0.55m - 6:05(11:01/m) 142/180bpm 60cal 5.45/0mph Add a comment 1mi, 10:59 Running - Treadmill Split Summary === 1) 1m - 10:50(10:50/m) 127/177bpm 84cal 5.54/0mph 2) 0.01m - 9(10:53/m) 161/163bpm 1cal 5.52/0mph Add a comment	1mi, 10:47 Running - Treadmill Split Summary === 1) 1m - 10:33(10:33/m) 118/148bpm 72cal 5.68/0mph 2) 0.02m - 13(10:53/m) 96/99bpm 5.51/0mph Add a comment 0.5mi, 5:39 Running - Treadmill Split Summary === 1) 0.51m - 5:39(11:04/m) 151/172bpm 59cal 5.42/0mph Add a comment	1mi, 11:07 Running - Treadmill Split Summary === 1) 1m - 10:57(10:57/m) 99/112bpm 53cal 5.48/0mph 2) 0.02m - 10(10:40/m) 105/105bpm 5.62/0mph Add a comment	0.7mi, 8:33 Running - Treadmill Split Summary === 1) 0.65m - 8:33(13:07/m) 101/140bpm 43cal 4.57/0mph Add a comment 0.3mi, 3:19 Running - General Split Summary === 1) 0.29m - 3:19(11:29/m) 130/147bpm 29cal 5.23/0mph Add a comment 1mi, 10:52 Running - Treadmill Split Summary === 1) 1m - 10:42(10:42/m) 102/150bpm 53cal 5.61/0mph 2) 0.02m - 10(10:20/m) 98/99bpm 5.8/0mph Add a comment 0.5mi, 5:50 Running - Treadmill Split Summary === 1) 0.52m - 5:50(11:09/m) 152/178bpm 61cal 5.38/0mph Add a comment	1mi, 10:28 Running - General Split Summary === 1) 1m - 10:22(10:22/m) 125/177bpm 64cal 5.79/6.66mph 2) 0.01m - 6(8:47/m) 109/110bpm 6.83/6.55mph Add a comment	-

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%
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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