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FrightenedMan M60

About

Race Times

All Races

Mileage

Training

FERC

Races
124
Miles
13181
Miles
2865
WAVA
74.16%
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	100	111	122	50	5	0	0	0	0	0	560
2020	0	0	0	0	0	15	21	0	0	0	0	0	36
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 6th Jun Jun 6	Sun 7th Jun Jun 7	Mon 8th Jun Jun 8	Tue 9th Jun Jun 9	Wed 10th Jun Jun 10	Thu 11th Jun Jun 11	Fri 12th Jun Jun 12
-	2.1mi, 20:23 Running - General Split Summary === 1) 1m - 9:35(9:35/m) 137/169bpm 94cal 6.26/0mph 2) 1m - 9:41(9:41/m) 143/153bpm 100cal 6.19/0mph 3) 0.11m - 1:07(9:48/m) 141/150bpm 11cal 6.12/0mph Add a comment 0.2mi, 1:49 Running - General Split Summary === 1) 0.18m - 1:49(10:12/m) 146/164bpm 18cal 5.89/0mph Add a comment	5mi, 1:52:57 Cross-Training - Walking Split Summary === 1) 1m - 18:20(18:20/m) 97/123bpm 98cal 55/81rpm 3.27/0mph 2) 1m - 21:17(21:17/m) 88/113bpm 108cal 54/62rpm 2.82/0mph 3) 1m - 24:25(24:25/m) 94/114bpm 110cal 52/63rpm 2.46/0mph 4) 1m - 25:53(25:53/m) 89/128bpm 118cal 51/79rpm 2.32/0mph 5) 1m - 22:49(22:49/m) 86/108bpm 107cal 51/79rpm 2.63/0mph 6) 0m - 12(1:52:56/m) 83/85bpm 59/59rpm 0.53/0mph Add a comment 0.5mi, 6:24 Running - Treadmill Split Summary === 1) 0.5m - 6:24(12:43/m) 162/183bpm 76cal 4.72/0mph Add a comment	4mi, 2:25:02 Cross-Training - Walking Split Summary === 1) 1m - 21:47(21:47/m) 102/147bpm 112cal 52/102rpm 2.75/0mph 2) 1m - 22:31(22:31/m) 95/124bpm 115cal 51/59rpm 2.66/0mph 3) 1m - 23:53(23:53/m) 101/115bpm 111cal 52/78rpm 2.51/0mph 4) 1m - 1:16:47(1:16:47/m) 71/127bpm 173cal 54/72rpm 0.78/0mph 5) 0m - 3(1:21:22/m) 74/74bpm 54/72rpm 0.74/0mph Add a comment	3.1mi, 39:00 Running - General Split Summary === 1) 1m - 11:02(11:02/m) 117/128bpm 85cal 5.44/0mph 2) 1m - 13:06(13:06/m) 116/129bpm 94cal 4.58/0mph 3) 1m - 14:08(14:08/m) 116/124bpm 98cal 4.25/0mph 4) 0.06m - 44(13:05/m) 117/121bpm 5cal 4.59/0mph Add a comment	8.2mi, 2:53:58 Cross-Training - Walking Split Summary === 1) 1m - 19:55(19:55/m) 95/121bpm 112cal 54/83rpm 3.01/0mph 2) 1m - 20:05(20:05/m) 96/158bpm 107cal 55/60rpm 2.99/0mph 3) 1m - 21:46(21:46/m) 91/117bpm 103cal 55/60rpm 2.76/0mph 4) 1m - 19:50(19:50/m) 92/113bpm 104cal 55/66rpm 3.03/0mph 5) 1m - 23:05(23:05/m) 92/119bpm 118cal 55/62rpm 2.6/0mph 6) 1m - 25:09(25:09/m) 97/117bpm 125cal 50/81rpm 2.39/0mph 7) 1m - 20:02(20:02/m) 106/117bpm 106cal 52/80rpm 3/0mph 8) 1m - 20:09(20:09/m) 101/114bpm 108cal 55/63rpm 2.98/0mph 9) 0.21m - 3:58(19:08/m) 102/113bpm 20cal 57/61rpm 3.14/0mph Add a comment	5.7mi, 2:37:08 Cross-Training - Walking Split Summary === 1) 1m - 21:23(21:23/m) 105/144bpm 125cal 52/66rpm 2.81/0mph 2) 1m - 31:56(31:56/m) 96/122bpm 139cal 50/79rpm 1.88/0mph 3) 1m - 28:38(28:38/m) 103/116bpm 125cal 53/65rpm 2.1/0mph 4) 1m - 34:12(34:12/m) 94/122bpm 138cal 53/61rpm 1.75/0mph 5) 1m - 22:09(22:09/m) 109/121bpm 112cal 54/60rpm 2.71/0mph 6) 0.68m - 18:50(27:43/m) 103/118bpm 76cal 57/66rpm 2.17/0mph Add a comment
Sat 13th Jun Jun 13	Sun 14th Jun Jun 14	Mon 15th Jun Jun 15	Tue 16th Jun Jun 16	Wed 17th Jun Jun 17	Thu 18th Jun Jun 18	Fri 19th Jun Jun 19
0.2mi, 2:24 Running - General Split Summary === 1) 0.22m - 2:24(10:41/m) 118/130bpm 19cal 5.61/0mph Add a comment 0.8mi, 5:54 Running - General Split Summary === 1) 0.77m - 5:54(7:40/m) 139/161bpm 61cal 7.82/0mph Add a comment 0.8mi, 10:12 Running - General Split Summary === 1) 0.83m - 10:12(12:13/m) 121/145bpm 83cal 4.91/0mph Add a comment	3.3mi, 1:12:47 Running - Treadmill Split Summary === 1) 1m - 21:25(21:25/m) 113/129bpm 138cal 2.8/0mph 2) 1m - 22:05(22:05/m) 97/120bpm 79cal 2.72/0mph 3) 1m - 22:12(22:12/m) 92/126bpm 72cal 2.7/0mph 4) 0.28m - 7:05(24:51/m) 93/114bpm 23cal 2.42/0mph Add a comment 1mi, 12:32 Running - Treadmill Split Summary === 1) 1m - 12:28(12:28/m) 155/180bpm 141cal 4.81/0mph 2) 0.01m - 4(12:05/m) 157/158bpm 4.97/0mph Add a comment	3.8mi, 1:57:32 Cross-Training - Walking Split Summary === 1) 1m - 20:12(20:12/m) 99/130bpm 113cal 58/95rpm 2.97/0mph 2) 1m - 18:26(18:26/m) 98/114bpm 104cal 57/61rpm 3.26/0mph 3) 1m - 19:18(19:18/m) 103/192bpm 117cal 56/61rpm 3.11/0mph 4) 0.76m - 59:36(1:18:45/m) 80/129bpm 152cal 55/91rpm 0.76/0mph Add a comment 0.5mi, 7:01 Running - Treadmill Split Summary === 1) 0.51m - 7:01(13:39/m) 156/176bpm 78cal 4.4/0mph Add a comment	4.9mi, 1:51:54 Cross-Training - Walking Split Summary === 1) 1m - 22:40(22:40/m) 101/149bpm 123cal 48/87rpm 2.65/0mph 2) 1m - 22:04(22:04/m) 93/113bpm 104cal 52/79rpm 2.72/0mph 3) 1m - 24:54(24:54/m) 92/110bpm 108cal 53/60rpm 2.41/0mph 4) 1m - 23:11(23:11/m) 91/119bpm 106cal 52/59rpm 2.59/0mph 5) 0.86m - 19:05(22:10/m) 91/122bpm 95cal 52/76rpm 2.71/0mph Add a comment 0.5mi, 6:27 Running - Treadmill Split Summary === 1) 0.52m - 6:27(12:30/m) 99/126bpm 33cal 4.8/0mph Add a comment	3.2mi, 41:39 Running - General Split Summary === 1) 1m - 12:05(12:05/m) 113/135bpm 77cal 4.97/8.01mph 2) 1m - 12:55(12:55/m) 112/128bpm 71cal 4.64/5.72mph 3) 1m - 14:14(14:14/m) 111/135bpm 68cal 4.21/7.39mph 4) 0.2m - 2:25(12:20/m) 117/129bpm 13cal 4.86/6.24mph Add a comment 3.3mi, 43:02 Running - General Split Summary === 1) 1m - 12:06(12:06/m) 123/172bpm 99cal 4.96/0mph 2) 1m - 12:53(12:53/m) 129/151bpm 104cal 4.66/0mph 3) 1m - 14:14(14:14/m) 126/174bpm 107cal 4.22/0mph 4) 0.27m - 3:49(14:01/m) 114/131bpm 22cal 4.28/0mph Add a comment	3.3mi, 1:15:12 Cross-Training - Walking Split Summary === 1) 1m - 21:03(21:03/m) 100/122bpm 109cal 55/89rpm 2.85/0mph 2) 1m - 20:42(20:42/m) 96/107bpm 106cal 53/78rpm 2.9/0mph 3) 1m - 23:36(23:36/m) 96/120bpm 113cal 50/59rpm 2.54/0mph 4) 0.33m - 9:50(29:46/m) 94/106bpm 43cal 49/79rpm 2.02/0mph Add a comment 1mi, 12:57 Running - Treadmill Split Summary === 1) 1m - 12:54(12:54/m) 96/106bpm 56cal 4.65/0mph 2) 0m - 2(11:44/m) 96/96bpm 5.11/0mph Add a comment	1mi, 12:45 Running - Treadmill Split Summary === 1) 1m - 12:41(12:41/m) 168/182bpm 155cal 4.73/0mph 2) 0.01m - 4(11:30/m) 167/168bpm 5.22/0mph Add a comment 0.5mi, 7:10 Running - Treadmill Split Summary === 1) 0.51m - 7:10(14:02/m) 144/177bpm 72cal 4.27/0mph Add a comment
Sat 20th Jun Jun 20	Sun 21st Jun Jun 21	Mon 22nd Jun Jun 22	Tue 23rd Jun Jun 23	Wed 24th Jun Jun 24	Thu 25th Jun Jun 25	Fri 26th Jun Jun 26
3.2mi, 1:15:43 Cross-Training - Walking Split Summary === 1) 1m - 19:45(19:45/m) 94/141bpm 110cal 57/84rpm 3.04/0mph 2) 1m - 29:38(29:38/m) 85/112bpm 121cal 55/61rpm 2.02/0mph 3) 1m - 20:30(20:30/m) 89/110bpm 107cal 55/64rpm 2.93/0mph 4) 0.22m - 5:50(26:14/m) 93/108bpm 26cal 54/59rpm 2.29/0mph Add a comment 4mi, 39:36 Running - General Left groin still hurts Split Summary === 1) 1m - 11:14(11:14/m) 120/145bpm 81cal 5.34/6.51mph 2) 1m - 9:41(9:41/m) 147/154bpm 104cal 6.2/7.37mph 3) 1m - 9:05(9:05/m) 154/161bpm 102cal 6.6/7.22mph 4) 1m - 9:19(9:19/m) 156/161bpm 102cal 6.44/7.78mph 5) 0.03m - 18(9:42/m) 158/158bpm 3cal 6.19/6.12mph Add a comment	1mi, 12:45 Running - Treadmill Split Summary === 1) 1m - 12:36(12:36/m) 105/119bpm 69cal 4.76/0mph 2) 0.01m - 10(11:58/m) 117/118bpm 1cal 5.01/0mph Add a comment 4mi, 1:57:36 Cross-Training - Walking Split Summary === 1) 1m - 23:55(23:55/m) 93/130bpm 117cal 50/79rpm 2.51/0mph 2) 1m - 29:09(29:09/m) 86/118bpm 115cal 56/64rpm 2.06/0mph 3) 1m - 24:33(24:33/m) 94/125bpm 113cal 56/86rpm 2.44/0mph 4) 1m - 39:56(39:56/m) 76/118bpm 118cal 56/71rpm 1.5/0mph 5) 0.01m - 3(7:30/m) 55/55bpm 56/71rpm 7.99/0mph Add a comment	0.5mi, 6:45 Running - Treadmill Split Summary === 1) 0.51m - 6:45(13:19/m) 115/146bpm 46cal 4.5/0mph Add a comment 0.6mi, 7:49 Running - Treadmill Split Summary === 1) 0.59m - 7:49(13:11/m) 163/181bpm 91cal 4.55/0mph Add a comment	2.7mi, 55:31 Cross-Training - Walking Split Summary === 1) 1m - 22:04(22:04/m) 102/134bpm 117cal 56/117rpm 2.72/0mph 2) 1m - 19:12(19:12/m) 93/118bpm 105cal 55/61rpm 3.13/0mph 3) 0.7m - 14:16(20:18/m) 98/113bpm 76cal 53/80rpm 2.95/0mph Add a comment 0.5mi, 7:09 Running - Treadmill Split Summary === 1) 0.52m - 7:09(13:52/m) 149/177bpm 75cal 4.33/0mph Add a comment 0.5mi, 6:22 Running - Treadmill Split Summary === 1) 0.52m - 6:22(12:20/m) 167/183bpm 76cal 4.87/0mph Add a comment	2.8mi, 23:21 Cycling - General Split Summary === 1) 2.79m - 23:21(8:22/m) 129/148bpm 199cal 7.18/0mph Add a comment 6.4mi, 39:05 Cycling - General Split Summary === 1) 1m - 4:46(4:46/m) 136/148bpm 45cal 12.61/15.97mph 2) 1m - 3:51(3:51/m) 140/146bpm 39cal 15.58/24.21mph 3) 1m - 4:33(4:33/m) 136/144bpm 42cal 13.2/19.2mph 4) 1m - 5:25(5:25/m) 135/146bpm 48cal 11.07/16.93mph 5) 1m - 7:04(7:04/m) 130/150bpm 53cal 8.49/14.34mph 6) 1m - 5:36(5:36/m) 129/144bpm 39cal 10.72/17.43mph 7) 0.4m - 7:51(19:48/m) 120/155bpm 40cal 3.03/13.25mph Add a comment 5.6mi, 27:50 Cycling - General Split Summary === 1) 5m - 25:11(5:02/m) 131/152bpm 223cal 11.91/0mph 2) 0.61m - 2:39(4:21/m) 143/154bpm 26cal 13.78/0mph Add a comment 3.2mi, 40:52 Running - General Split Summary === 1) 1m - 11:49(11:49/m) 115/124bpm 81cal 5.08/6.03mph 2) 1m - 12:49(12:49/m) 115/126bpm 74cal 4.68/6.66mph 3) 1m - 13:52(13:52/m) 115/133bpm 73cal 4.33/6.35mph 4) 0.19m - 2:23(12:51/m) 114/118bpm 12cal 4.67/5.07mph Add a comment	4.6mi, 1:27:51 Cross-Training - Walking Split Summary === 1) 1m - 18:46(18:46/m) 85/95bpm 103cal 57/79rpm 3.2/0mph 2) 1m - 19:33(19:33/m) 89/124bpm 106cal 57/83rpm 3.07/0mph 3) 1m - 16:59(16:59/m) 92/153bpm 104cal 60/87rpm 3.53/0mph 4) 1m - 20:24(20:24/m) 88/120bpm 105cal 54/83rpm 2.94/0mph 5) 0.55m - 12:09(22:11/m) 88/103bpm 61cal 52/78rpm 2.7/0mph Add a comment	2.1mi, 20:03 Running - General Split Summary === 1) 1m - 9:45(9:45/m) 129/143bpm 85cal 6.15/7.39mph 2) 1m - 9:44(9:44/m) 145/157bpm 100cal 6.16/7.66mph 3) 0.06m - 33(9:33/m) 158/161bpm 6cal 6.28/6.62mph Add a comment
Sat 27th Jun Jun 27	Sun 28th Jun Jun 28	Mon 29th Jun Jun 29	Tue 30th Jun Jun 30	Wed 1st Jul Jul 1	Thu 2nd Jul Jul 2	Fri 3rd Jul Jul 3
3.1mi, 26:33 Running - General Split Summary === 1) 1m - 8:51(8:51/m) 141/156bpm 90cal 6.78/7.31mph 2) 1m - 8:25(8:25/m) 158/163bpm 97cal 7.13/7.99mph 3) 1m - 8:10(8:10/m) 164/167bpm 97cal 7.35/8.01mph 4) 0.14m - 1:07(8:13/m) 167/170bpm 13cal 7.3/7.37mph Add a comment 0.5mi, 6:44 Running - Treadmill Split Summary === 1) 0.51m - 6:44(13:12/m) 156/181bpm 75cal 4.55/0mph Add a comment	4.2mi, 2:03:22 Cross-Training - Walking Split Summary === 1) 1m - 22:16(22:16/m) 89/109bpm 107cal 52/64rpm 2.7/0mph 2) 1m - 41:02(41:02/m) 90/134bpm 151cal 53/79rpm 1.46/0mph 3) 1m - 24:41(24:41/m) 88/118bpm 107cal 52/62rpm 2.43/0mph 4) 1m - 27:40(27:40/m) 92/115bpm 119cal 51/78rpm 2.17/0mph 5) 0.2m - 7:43(38:15/m) 137/159bpm 73cal 51/59rpm 1.57/0mph Add a comment	3.1mi, 28:02 Running - General Split Summary === 1) 1m - 9:06(9:06/m) 134/149bpm 86cal 6.59/7.83mph 2) 1m - 9:03(9:03/m) 151/160bpm 102cal 6.63/8.16mph 3) 1m - 8:47(8:47/m) 157/166bpm 101cal 6.83/7.74mph 4) 0.13m - 1:06(8:35/m) 158/163bpm 12cal 6.99/7.01mph Add a comment	4mi, 1:35:19 Cross-Training - Walking Split Summary === 1) 1m - 19:49(19:49/m) 88/116bpm 103cal 54/80rpm 3.03/0mph 2) 1m - 21:42(21:42/m) 85/109bpm 104cal 52/78rpm 2.76/0mph 3) 1m - 22:10(22:10/m) 91/113bpm 107cal 51/63rpm 2.71/0mph 4) 1m - 31:35(31:35/m) 72/103bpm 101cal 51/66rpm 1.9/0mph 5) 0m - 3(36:28/m) 56/56bpm 51/66rpm 1.65/0mph Add a comment 0.5mi, 6:41 Running - Treadmill Split Summary === 1) 0.51m - 6:41(13:11/m) 158/184bpm 77cal 4.55/0mph Add a comment	12.2mi, 1:05:10 Cycling - General Split Summary === 1) 1m - 6:16(6:16/m) 123/140bpm 51cal 9.58/14.49mph 2) 1m - 4:44(4:44/m) 128/137bpm 40cal 12.69/16.03mph 3) 1m - 5:13(5:13/m) 123/139bpm 37cal 11.48/15.45mph 4) 1m - 4:42(4:42/m) 122/136bpm 31cal 12.76/16.57mph 5) 1m - 6:12(6:12/m) 128/142bpm 47cal 9.68/15.36mph 6) 1m - 8:19(8:19/m) 140/152bpm 81cal 7.21/14.05mph 7) 1m - 5:38(5:38/m) 111/138bpm 20cal 10.64/24.69mph 8) 1m - 5:12(5:12/m) 117/134bpm 25cal 11.54/24.5mph 9) 1m - 4:07(4:07/m) 139/160bpm 36cal 14.57/19.87mph 10) 1m - 4:53(4:53/m) 140/157bpm 44cal 12.3/17.53mph 11) 1m - 5:04(5:04/m) 136/150bpm 42cal 11.84/15.95mph 12) 1m - 3:51(3:51/m) 154/161bpm 44cal 15.6/19.22mph 13) 0.23m - 59(4:11/m) 139/152bpm 8cal 14.35/31.77mph Add a comment 3.1mi, 38:42 Running - General Split Summary === 1) 1m - 12:00(12:00/m) 109/125bpm 67cal 5/9.71mph 2) 1m - 13:01(13:01/m) 113/127bpm 73cal 4.61/6.59mph 3) 1m - 13:03(13:03/m) 116/131bpm 72cal 4.59/6.47mph 4) 0.05m - 38(11:39/m) 113/129bpm 3cal 5.15/6.14mph Add a comment	9mi, 1:05:38 Cycling - General Split Summary === 1) 5m - 36:30(7:18/m) 100/138bpm 174cal 8.22/0mph 2) 3.97m - 29:08(7:20/m) 91/121bpm 107cal 8.18/0mph Add a comment 1mi, 12:34 Running - Treadmill Split Summary === 1) 1m - 12:32(12:32/m) 106/134bpm 71cal 4.78/0mph 2) 0m - 2(11:29/m) 106/106bpm 5.23/0mph Add a comment	1mi, 12:31 Running - Treadmill Split Summary === 1) 1m - 12:21(12:21/m) 101/134bpm 64cal 4.86/0mph 2) 0.01m - 10(11:48/m) 104/105bpm 5.09/0mph 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 64.66		14:35 61.19	13:21 67.93
3mi	2	20:49 6:56/mi	68.02				20:49 66.47			20:58 68.02
5km	22	21:24 6:53/mi	72.42					22:32 64.56	22:17 65.78	22:15 66.38	21:54 68.49		21:56 70.06	21:24 72.42	21:34 71.79	21:40 72.04	23:46 66.21	23:01 68.37	23:27 67.66
4mi	2	28:20 7:05/mi	65.60				28:20 65.60			34:00 56.36
5mi	7	34:55 6:59/mi	69.71		38:10 60.60	36:44 63.97	34:55 67.83			35:30 68.37		35:24 69.71		37:08 68.40
6mi	4	1:00:03 10:01/mi	49.19			1:00:03 47.12												1:04:23 49.19
10km	23	43:26 6:59/mi	74.16	51:40 55.80	47:45 60.87	47:42 60.93	44:28 66.44		47:02 63.34		47:12 65.29	45:43 68.00	47:40 67.10	46:49 68.90	45:53 70.90	43:26 74.16
6.4mi	1	1:08:06 10:38/mi	49.16															1:08:06 49.16
7mi	4	54:12 7:45/mi	62.63				54:12 61.88	55:48 60.61									58:25 62.63
7.1mi	3	55:37 7:50/mi	66.77											56:47 64.84	55:37 66.77	57:45 63.68
8mi	6	57:19 7:10/mi	70.46			1:03:19 59.54	1:01:25 61.89		58:38 65.92	57:35 68.27		57:19 69.78				58:49 70.46
10mi	10	1:14:58 7:30/mi	68.77		1:26:00 55.36	1:19:37 60.29	1:18:36 61.59	1:14:58 65.13							1:17:51 68.77
20km	4	1:57:41 9:28/mi	52.33				1:57:41 51.09			1:58:56 52.33						2:07:09 51.65	2:08:25 51.62
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 58.87		1:34:04 68.08	1:36:28 66.96			1:43:23 64.70	1:42:12 65.45	1:45:25 64.61	1:40:20 70.33	1:38:13 72.50	1:43:54 66.76
18mi	1	2:29:20 8:18/mi	60.40				2:29:20 60.40
26.2mi	3	3:44:13 8:33/mi	60.30			3:44:13 59.64			3:51:41 58.71			3:53:37 60.30

2020	Distance	Date	Result	WAVA
Aberbeeg parkrun	5km	22 Feb	23:27	67.66%
Cardiff parkrun	5km	15 Feb	24:19	65.24%
Riverfront parkrun	5km	8 Feb	23:36	67.23%
2019	Distance	Date	Result	WAVA
Penallta parkrun	5km	31 Aug	23:30	67.51%
Tintern Trot	6mi	4 Jul	1:04:23	49.19%
Offa's MT 10K	6.4mi	7 Apr	1:08:06	49.16%
Riverfront parkrun	5km	23 Mar	24:57	63.07%
Grangemoor parkrun	5km	9 Mar	24:51	63.32%
Penallta parkrun	5km	2 Mar	25:14	62.36%
Newport parkrun	5km	23 Feb	24:32	64.14%
Riverfront parkrun	5km	9 Feb	23:01	68.37%
2018	Distance	Date	Result	WAVA
Nos Galan 5K Non Elite	5km	31 Dec	23:46	66.21%
Big Fetch Mile - Cardiff	1mi	3 Nov	6:52	66.60%
Offa's Orror	20km	15 Apr	2:08:25	51.62%
Kymin Dash	7mi	8 Apr	58:25	62.63%
2017	Distance	Date	Result	WAVA
Nos Galan 5K Non Elite	5km	31 Dec	21:40	72.04%
Caer-Hilly Trail Race	6.2mi	12 Nov	52:54	60.75%
Big Fetch Mile - Cardiff	1mi	28 Oct	6:10	73.51%
Mic Morris 10k	10km	17 Sep	43:26	74.16%
Swansea Half Marathon	13.1mi	25 Jun	1:47:30	64.52%
Royal Welsh Trail	13.1mi	21 May	1:56:08	59.73%
Offa's Orror	20km	23 Apr	2:07:09	51.65%
Kymin Dash	7.1mi	9 Apr	57:45	63.68%
Cardiff Bay Run	10km	2 Apr	45:37	69.98%
Newport Half Marathon	13.1mi	5 Mar	1:43:54	66.76%
Lliswerry 8	8mi	29 Jan	58:49	70.46%
2016	Distance	Date	Result	WAVA
Nos Galan 5K Non-Elite	5km	31 Dec	21:56	70.59%
Cardiff parkrun	5km	17 Dec	21:34	71.79%
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	64.61%
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	64.09%
Swansea Bay 10K	10km	22 Sep	45:54	67.73%
Guto Nyth Bran (BM)	6mi	6 Jul	1:03:50	47.03%
Llanelli's John Hartson Foundation 10K	10km	30 Jun	45:43	68.00%
Caerphilly 10k	10km	23 Jun	45:59	67.02%
Magic Roundabout10k,Hay on Wye	10km	2 Jun	53:11	57.95%
Cardiff Bay 5	5mi	6 May	35:24	69.71%
Great Welsh Marathon	26.2mi	21 Apr	3:53:37	60.30%
Llanelli Waterside Half Marathon	13.1mi	3 Mar	1:42:12	65.45%
Lliswerry 8	8mi	27 Jan	57:19	69.78%
2012	Distance	Date	Result	WAVA
Nos Galan 5K Fun	5km	31 Dec	21:54	68.49%
Cardiff Half Marathon	13.1mi	14 Oct	1:43:23	64.70%
Swansea Bay 10k	10km	23 Sep	47:12	65.29%
2011	Distance	Date	Result	WAVA
Nos Galan 5K Fun	5km	31 Dec	23:40	62.89%
Self Transcendence 4 mile race	4mi	8 Jul	34:00	56.36%
Self Transcendence 3 mile race	3mi	3 Jun	20:58	68.02%
Sirhowy Challenge	10mi	15 May	1:26:45	57.25%
Self Transcendence 2 mile race	2mi	13 May	13:21	67.93%
Cardiff Bay 5	5mi	2 May	35:30	68.37%
Offas Orror 20k	20km	17 Apr	1:58:56	52.33%
Newport Parkrun	5km	26 Mar	22:35	65.40%
Reverse 10	10mi	20 Feb	1:18:44	63.08%
Cardiff 5K parkrun	5km	19 Feb	22:15	66.38%
Lliswerry 8	8mi	30 Jan	57:35	68.27%
2010	Distance	Date	Result	WAVA
Nos Galan 5K Elite	5km	31 Dec	21:28	68.80%
2009	Distance	Date	Result	WAVA
Cardiff 5K Parkrun	5km	27 Jun	22:17	65.78%
Llanelli Waterside 10k	10km	21 Jun	47:02	63.34%
Self Transcendence 2 Miles	2mi	15 May	14:35	61.19%
Draycote Water Marathon	26.2mi	22 Feb	3:51:41	58.71%
Lliswerry 8	8mi	25 Jan	58:38	65.92%
2008	Distance	Date	Result	WAVA
Nos Galan 5K Elite	5km	31 Dec	22:32	64.56%
Tour of Torfaen	13.1mi	26 Oct	1:36:28	66.96%
Cardiff Half Marathon	13.1mi	19 Oct	1:37:46	66.07%
Campus2Campus 7	7mi	31 Aug	1:01:42	54.82%
Machen Mountain (BM) 6 Miles/1450 Feet	10km	25 Aug		0.00%
Brecon 10	10mi	3 Aug	1:14:58	65.13%
Tintern Trot	6mi	24 Jul	58:23	49.27%
Cwmcarn Scenic 7	7mi	23 Jul	55:48	60.61%
Royal Gwent Tredegar Park Fun Run	2.7mi	26 May	20:12	62.11%
Magic Roundabout 10k	10km	25 May	53:22	55.36%
Sirhowy Challenge	10mi	18 May	1:40:23	48.23%
2007	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	30 Dec	34:55	67.83%
Sospan Road Runners MT10	10mi	25 Nov	1:18:36	61.59%
Tour of Torfaen	13.1mi	28 Oct	1:34:04	68.08%
Cardiff Half Marathon	13.1mi	14 Oct	1:35:18	67.20%
Swansea Bay 10K	10km	23 Sep	44:28	66.44%
Tydfillians' Roman Run	18mi	8 Sep	2:29:20	60.40%
Machen Mountain (BM) 6 Miles/1450 Feet	6.2mi	27 Aug	57:25	51.34%
Brecon 10	10mi	5 Aug	1:19:38	60.79%
Cwmcarn Scenic 7	7mi	18 Jul	54:12	61.88%
Cardiff Self Transcendence 4M	4mi	13 Jul	28:20	65.60%
Llanelli Waterfront 10k	10km	24 Jun	45:49	63.96%
Cardiff Self Transcendence 3M	3mi	15 Jun	20:49	66.47%
The Magic Roundabout 10k	10km	27 May	52:10	56.17%
St Michael's Hereford Half Marathon	13.1mi	20 May	1:46:57	59.37%
Cardiff Self Transcendence 2M	2mi	11 May	13:35	64.66%
Offa's Orror	20km	29 Apr	1:57:41	51.09%
Islwyn Half Marathon	13.1mi	1 Apr	1:47:45	58.93%
Llanelli Waterside Half Marathon	13.1mi	11 Mar	1:44:06	60.99%
Lliswerry 8	8mi	28 Jan	1:01:25	61.89%
2006	Distance	Date	Result	WAVA
Old Father Time	5mi	31 Dec	36:44	63.97%
Sospan multi terrain	10mi	19 Nov	1:22:52	57.93%
Cardiff Marathon	26.2mi	15 Oct	3:44:13	59.64%
Machen Mountain Run	6mi	28 Aug	1:00:03	47.12%
Brecon 10	10mi	6 Aug	1:19:37	60.29%
Llanelli Millennium Coast 10k	10km	25 Jun	48:47	59.58%
Abertillery 10k	10km	11 Jun	47:42	60.93%
Great Welsh Run 5	5mi	1 May	38:05	61.21%
Lliswerry 8 Mile Road Race	8mi	29 Jan	1:03:19	59.54%
2005	Distance	Date	Result	WAVA
Tour of Torfaen (non PB version)	13.1mi	23 Oct	1:41:39	61.94%
Cardiff Half Marathon	13.1mi	9 Oct	1:46:57	58.87%
Swansea Bay 10K	10km	25 Sep	47:45	60.87%
Cardiff 10K	10km	4 Sep	49:46	58.40%
Brecon 10	10mi	7 Aug	1:26:00	55.36%
Llanelli Millennium Coast 10K	10km	26 Jun	50:13	57.88%
Great Welsh Run 5	5mi	2 May	38:10	60.60%
2004	Distance	Date	Result	WAVA
Cardiff 10K	10km	5 Sep	51:40	55.80%

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