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FrightenedMan M55

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Mileage

Training

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Races
111
Miles
11565
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

Race Standard

Whippet (52)

Planned Races

31 Dec 18

Nos Galan 5K Non Elite

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	11	22:32	22:17	22:15	21:54		21:56	21:24	21:34	21:40
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
2018	100	61	86	80	82	51	35	40	45	74	73	32	758
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

Wed 21st Nov Nov 21	Thu 22nd Nov Nov 22	Fri 23rd Nov Nov 23	Sat 24th Nov Nov 24	Sun 25th Nov Nov 25	Mon 26th Nov Nov 26	Tue 27th Nov Nov 27
-	0.4mi, 17:55 Running - General Split Summary === 1) 0.35m - 17:55(50:59/m) 111/132bpm 94cal 1.18/8.01mph Add a comment 3.2mi, 26:34 Running - General Split Summary === 1) 1m - 8:17(8:17/m) 140/150bpm 87cal 7.24/10.75mph 2) 1m - 8:32(8:32/m) 147/158bpm 92cal 7.04/8.35mph 3) 1m - 8:19(8:19/m) 155/163bpm 94cal 7.22/7.6mph 4) 0.2m - 1:26(7:07/m) 162/166bpm 17cal 8.42/8.56mph Add a comment 0.1mi, 1:13 Running - General Split Summary === 1) 0.12m - 1:13(9:55/m) 135/159bpm 14cal 6.05/13.23mph Add a comment	-	2.2mi, 38:32 Cross-Training - Walking Split Summary === 1) 0.62m - 10:32(16:57/m) 122/126bpm 81cal 61/68rpm 3.54/0mph 2) 0.62m - 10:41(17:12/m) 125/126bpm 74cal 59/66rpm 3.49/0mph 3) 0.62m - 11:12(18:01/m) 125/126bpm 72cal 59/85rpm 3.33/0mph 4) 0.35m - 6:06(17:24/m) 126/126bpm 39cal 59/66rpm 3.45/0mph Add a comment 6.4mi, 54:19 Running - General Split Summary === 1) 1m - 9:12(9:12/m) 146/165bpm 99cal 6.53/7.41mph 2) 1m - 7:45(7:45/m) 148/156bpm 87cal 7.75/7.97mph 3) 1m - 8:54(8:54/m) 152/161bpm 103cal 6.74/8.14mph 4) 1m - 8:46(8:46/m) 153/160bpm 99cal 6.85/8.06mph 5) 1m - 8:35(8:35/m) 162/184bpm 102cal 6.99/8.18mph 6) 1m - 8:19(8:19/m) 163/188bpm 95cal 7.21/7.56mph 7) 0.36m - 2:49(7:47/m) 164/167bpm 35cal 7.71/8.54mph Add a comment 0.3mi, 5:02 Running - General Split Summary === 1) 0.27m - 5:02(18:35/m) 104/120bpm 23cal 3.23/7.14mph Add a comment	3mi, 24:35 Running - General Split Summary === 1) 0.62m - 5:20(8:35/m) 140/157bpm 55cal 6.99/0mph 2) 0.62m - 4:57(7:58/m) 152/156bpm 57cal 7.52/0mph 3) 0.62m - 5:30(8:51/m) 161/175bpm 67cal 6.78/0mph 4) 0.62m - 4:45(7:38/m) 165/177bpm 60cal 7.85/0mph 5) 0.5m - 4:03(8:04/m) 169/175bpm 53cal 7.43/0mph Add a comment 3.2mi, 26:22 Running - General Split Summary === 1) 1m - 8:20(8:20/m) 142/153bpm 94cal 7.2/8.75mph 2) 1m - 8:20(8:20/m) 155/164bpm 100cal 7.21/7.72mph 3) 1m - 8:00(8:00/m) 163/167bpm 98cal 7.5/9.08mph 4) 0.19m - 1:43(8:49/m) 168/171bpm 22cal 6.81/7.16mph Add a comment 0.5mi, 6:52 Running - General Split Summary === 1) 0.54m - 6:52(12:42/m) 116/131bpm 40cal 4.72/28.89mph Add a comment	2.5mi, 52:01 Cross-Training - Walking Split Summary === 1) 0.62m - 12:10(19:35/m) 112/134bpm 72cal 56/84rpm 3.06/0mph 2) 0.62m - 11:14(18:04/m) 117/133bpm 71cal 58/62rpm 3.32/0mph 3) 0.62m - 10:56(17:36/m) 113/121bpm 67cal 58/63rpm 3.41/0mph 4) 0.62m - 17:38(28:23/m) 113/176bpm 111cal 57/65rpm 2.11/0mph 5) 0m - 4(1:01:54/m) 69/70bpm 57/65rpm 0.97/0mph Add a comment	2.1mi, 19:01 Running - General Split Summary === 1) 0.62m - 5:43(9:11/m) 133/149bpm 56cal 6.53/0mph 2) 0.62m - 5:44(9:13/m) 141/145bpm 61cal 6.51/0mph 3) 0.62m - 5:28(8:49/m) 143/149bpm 59cal 6.81/0mph 4) 0.28m - 2:06(7:29/m) 144/150bpm 22cal 8.01/0mph Add a comment 2mi, 18:58 Running - General Split Summary === 1) 1m - 10:18(10:18/m) 159/178bpm 106cal 5.83/7.01mph 2) 1m - 8:38(8:38/m) 155/175bpm 97cal 6.95/14.11mph 3) 0.01m - 3(7:29/m) 144/144bpm 8.03/7.1mph Add a comment
Wed 28th Nov Nov 28	Thu 29th Nov Nov 29	Fri 30th Nov Nov 30	Sat 1st Dec Dec 1	Sun 2nd Dec Dec 2	Mon 3rd Dec Dec 3	Tue 4th Dec Dec 4
-	0.1mi, 1:32 Running - Treadmill Split Summary === 1) 0.12m - 1:32(12:39/m) 103/115bpm 9cal 4.74/0mph Add a comment 1.1mi, 12:08 Running - Treadmill Split Summary === 1) 0.62m - 7:11(11:34/m) 156/177bpm 85cal 5.19/0mph 2) 0.43m - 4:56(11:28/m) 164/175bpm 62cal 5.23/0mph Add a comment	3.3mi, 29:30 Running - General Split Summary === 1) 0.62m - 5:38(9:04/m) 136/144bpm 58cal 6.62/0mph 2) 0.62m - 5:21(8:36/m) 140/147bpm 57cal 6.97/0mph 3) 0.62m - 5:32(8:54/m) 137/143bpm 56cal 6.74/0mph 4) 0.62m - 5:41(9:08/m) 149/155bpm 64cal 6.57/0mph 5) 0.62m - 5:26(8:44/m) 150/160bpm 61cal 6.87/0mph 6) 0.21m - 1:53(8:52/m) 157/168bpm 22cal 6.76/0mph Add a comment 3.1mi, 29:56 Running - General Split Summary === 1) 1m - 9:49(9:49/m) 137/160bpm 94cal 6.12/8.25mph 2) 1m - 10:17(10:17/m) 141/153bpm 102cal 5.83/7.68mph 3) 1m - 8:49(8:49/m) 150/153bpm 100cal 6.8/8.62mph 4) 0.13m - 1:01(7:52/m) 149/155bpm 10cal 7.63/7.66mph Add a comment 1.6mi, 17:06 Running - Treadmill Split Summary === 1) 0.62m - 6:37(10:39/m) 101/113bpm 39cal 5.63/0mph 2) 0.62m - 6:32(10:31/m) 101/122bpm 35cal 5.71/0mph 3) 0.39m - 3:57(10:14/m) 102/121bpm 21cal 5.86/0mph Add a comment 1mi, 19:29 Running - General Split Summary === 1) 0.88m - 16:34(18:55/m) 101/124bpm 77cal 3.17/13.48mph 2) 0.15m - 2:54(19:33/m) 101/112bpm 11cal 3.07/6.97mph Add a comment	-	3.1mi, 25:01 Running - General Split Summary === 1) 1m - 8:22(8:22/m) 159/172bpm 100cal 7.17/7.85mph 2) 1m - 8:04(8:04/m) 162/166bpm 99cal 7.43/7.99mph 3) 1m - 7:42(7:42/m) 170/177bpm 98cal 7.8/8.2mph 4) 0.12m - 53(7:32/m) 176/178bpm 11cal 7.96/8.08mph Add a comment	-	4.2mi, 39:28 Running - General Split Summary === 1) 1m - 10:17(10:17/m) 143/156bpm 109cal 5.84/11.59mph 2) 1m - 9:25(9:25/m) 153/161bpm 109cal 6.37/7.28mph 3) 1m - 9:04(9:04/m) 154/162bpm 104cal 6.61/9.54mph 4) 1m - 8:42(8:42/m) 159/164bpm 103cal 6.89/10.12mph 5) 0.21m - 2:00(9:40/m) 164/170bpm 24cal 6.2/9.81mph Add a comment
Wed 5th Dec Dec 5	Thu 6th Dec Dec 6	Fri 7th Dec Dec 7	Sat 8th Dec Dec 8	Sun 9th Dec Dec 9	Mon 10th Dec Dec 10	Tue 11th Dec Dec 11
-	-	4.2mi, 33:12 Running - General Split Summary === 1) 1m - 8:03(8:03/m) 157/163bpm 97cal 7.46/12.82mph 2) 1m - 8:09(8:09/m) 163/172bpm 99cal 7.36/9.29mph 3) 1m - 8:06(8:06/m) 166/171bpm 100cal 7.4/7.93mph 4) 1m - 7:35(7:35/m) 171/176bpm 96cal 7.92/12.63mph 5) 0.18m - 1:19(7:22/m) 166/174bpm 16cal 8.15/10.5mph Add a comment	-	5.2mi, 45:15 Running - General Split Summary === 1) 1m - 8:46(8:46/m) 138/155bpm 86cal 6.84/31.39mph 2) 1m - 9:03(9:03/m) 151/159bpm 102cal 6.63/9.14mph 3) 1m - 8:31(8:31/m) 156/161bpm 98cal 7.05/9.5mph 4) 1m - 8:50(8:50/m) 161/166bpm 104cal 6.79/10.52mph 5) 1m - 8:39(8:39/m) 162/171bpm 90cal 6.94/8.85mph 6) 0.18m - 1:26(7:49/m) 171/173bpm 15cal 7.67/8.58mph Add a comment	-	5mi, 40:17 Running - General Split Summary === 1) 1m - 8:25(8:25/m) 147/160bpm 90cal 7.12/18.87mph 2) 1m - 7:36(7:36/m) 161/170bpm 91cal 7.89/8.87mph 3) 0.85m - 6:40(7:52/m) 146/165bpm 65cal 7.63/18.1mph 4) 1m - 8:07(8:07/m) 153/167bpm 86cal 7.39/8.72mph 5) 1m - 7:57(7:57/m) 169/177bpm 100cal 7.55/8.41mph 6) 0.19m - 1:31(7:52/m) 171/176bpm 19cal 7.63/8.27mph Add a comment
Wed 12th Dec Dec 12	Thu 13th Dec Dec 13	Fri 14th Dec Dec 14	Sat 15th Dec Dec 15	Sun 16th Dec Dec 16	Mon 17th Dec Dec 17	Tue 18th Dec Dec 18
-	4mi, 35:54 Running - General Split Summary === 1) 0.62m - 5:52(9:26/m) 142/158bpm 60cal 6.36/0mph 2) 0.62m - 5:13(8:23/m) 153/172bpm 58cal 7.16/0mph 3) 0.62m - 5:49(9:22/m) 162/176bpm 69cal 6.4/0mph 4) 0.62m - 5:29(8:49/m) 155/168bpm 62cal 6.8/0mph 5) 0.62m - 5:15(8:28/m) 157/166bpm 60cal 7.09/0mph 6) 0.62m - 6:03(9:43/m) 154/175bpm 66cal 6.17/0mph 7) 0.26m - 2:13(8:25/m) 156/161bpm 25cal 7.12/0mph Add a comment	-	2.1mi, 18:14 Running - General Split Summary === 1) 1m - 8:52(8:52/m) 147/156bpm 97cal 6.77/13.11mph 2) 1m - 8:34(8:34/m) 159/163bpm 102cal 7.01/8.12mph 3) 0.11m - 48(7:15/m) 162/163bpm 10cal 8.27/8.37mph Add a comment 3.2mi, 24:55 Running - General Split Summary === 1) 1m - 8:24(8:24/m) 137/149bpm 98cal 7.15/10.52mph 2) 1m - 7:55(7:55/m) 153/161bpm 91cal 7.59/8.33mph 3) 1m - 7:52(7:52/m) 163/167bpm 96cal 7.63/8.93mph 4) 0.18m - 2:06(11:53/m) 153/168bpm 21cal 5.05/10.85mph Add a comment 0.9mi, 18:08 Running - General Split Summary === 1) 0.9m - 18:08(20:14/m) 98/159bpm 62cal 2.97/12.73mph Add a comment	-	-	-

2018	Date	Result	WAVA
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%

FrightenedMan M55

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