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FrightenedMan M55

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Wahoo (68)

Achievements

Races
103
Miles
10283
Miles
2652
WAVA
72.50%
5k
21:24
5M
34:55
10k
44:28
10M
1:14:58
Half
1:34:04
Mara
3:44:13

Current Status

Groups

This user is a member of Conquercise Game, FE SHOP - NEW STOCK, FetchPoint Game, GPS Users

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Dist	Race	Best	Pace	WAVA	Races	2007	2008	2009	2011	2012	2013	2014	2015	2016	2017
2mi	Self Transcendence 2 mile race2mi	13:21	6:41	67.93	3	13:35		14:35	13:21
3mi	Cardiff Self Transcendence 3M3mi	20:49	6:56	66.80	2	20:49			20:58
5km	Nos Galan 5K Non-Elite5km	21:24	6:53	72.42	10		22:32	22:17	22:15	21:54		21:56	21:24	21:34
4mi	Cardiff Self Transcendence 4M4mi	28:20	7:05	65.95	2	28:20			34:00
5mi	Old Father Time 5 Mile5mi	34:55	6:59	68.71	7	34:55			35:30		35:24		37:08
6mi	Machen Mountain Run6mi	1:00:03	10:01	48.20	1
10km	Swansea Bay 10K10km	44:28	7:09	67.94	21	44:28		47:02		47:12	45:43	47:40	46:49	45:53	45:37
7mi	Cwmcarn Scenic 77mi	54:12	7:45	63.20	3	54:12	55:48
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	1:01:25		58:38	57:35		57:19				58:49
10mi	Brecon 1010mi	1:14:58	7:30	66.67	6	1:18:36	1:14:58
20km	Offa's Orror20km	1:57:41	9:28	52.48	3	1:57:41			1:58:56						2:07:09
12.7mi	City of Newport Half Marathon (short version)12.7mi	1:49:50	8:38	61.61	1								1:49:50
13.1mi	Tour of Torfaen13.1mi	1:34:04	7:11	69.99	21	1:34:04	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	61.64	1	2:29:20
26.2mi	Cardiff Marathon26.2mi	3:44:13	8:33	60.57	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
2017	64	74	79	81	94	45	0	0	0	0	0	0	436
2017	0	0	0	29	0	38	0	0	0	0	0	0	67
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 28th May May 28	Mon 29th May May 29	Tue 30th May May 30	Wed 31st May May 31	Thu 1st Jun Jun 1	Fri 2nd Jun Jun 2	Sat 3rd Jun Jun 3
8.1km, 40:36 Running - General Split Summary === 1) 1km - 5:31(5:31/km) 145/172bpm 60cal 10.88/11.82kmph 2) 1km - 4:54(4:54/km) 165/170bpm 61cal 12.25/13.4kmph 3) 1km - 5:00(5:00/km) 167/179bpm 63cal 12/13.5kmph 4) 1km - 5:01(5:01/km) 160/169bpm 62cal 11.98/13.37kmph 5) 1km - 5:02(5:02/km) 162/171bpm 63cal 11.93/13.44kmph 6) 1km - 5:00(5:00/km) 163/170bpm 59cal 12.02/12.7kmph 7) 1km - 5:00(5:00/km) 167/172bpm 63cal 12/17.9kmph 8) 1km - 4:43(4:43/km) 167/172bpm 60cal 12.73/13.67kmph 9) 0.09km - 27(4:47/km) 173/175bpm 5cal 12.53/13.2kmph Add a comment 0.6km, 3:32 Running - General Split Summary === 1) 0.6km - 3:32(5:52/km) 146/156bpm 39cal 10.21/13kmph Add a comment	5.3m, 44:42 Running - General Tesco Extra return via Ty Sign. Split Summary === 1) 0.62m - 5:18(8:32/m) 122/140bpm 45cal 7.03/8.41mph 2) 0.62m - 5:03(8:07/m) 139/142bpm 52cal 7.39/7.85mph 3) 0.62m - 5:10(8:18/m) 146/149bpm 55cal 7.22/7.62mph 4) 0.62m - 5:02(8:06/m) 143/150bpm 50cal 7.41/7.76mph 5) 0.62m - 5:48(9:20/m) 143/158bpm 58cal 6.42/7.43mph 6) 0.62m - 6:02(9:42/m) 145/158bpm 62cal 6.18/9.98mph 7) 0.62m - 5:39(9:05/m) 152/159bpm 65cal 6.61/7.41mph 8) 0.62m - 4:20(6:59/m) 147/163bpm 44cal 8.59/10.85mph 9) 0.34m - 2:20(6:58/m) 156/163bpm 27cal 8.62/10.65mph Add a comment	-	3.3m, 25:48 Running - General Split Summary === 1) 0.62m - 5:07(8:15/m) 128/141bpm 47cal 7.28/10.06mph 2) 0.62m - 4:55(7:54/m) 142/147bpm 52cal 7.59/8.06mph 3) 0.62m - 4:58(7:59/m) 149/157bpm 57cal 7.51/8.58mph 4) 0.62m - 4:36(7:25/m) 158/165bpm 56cal 8.1/10.4mph 5) 0.62m - 4:37(7:26/m) 160/169bpm 57cal 8.07/8.85mph 6) 0.22m - 1:34(7:15/m) 167/171bpm 20cal 8.27/8.37mph Add a comment	-	-	0.3m, 2:47 Running - Warm Up Split Summary === 1) 0.26m - 2:47(10:34/m) 121/166bpm 27cal 5.68/6.78mph Add a comment 3.2m, 27:16 Running - General Split Summary === 1) 0.62m - 5:26(8:44/m) 118/145bpm 59cal 6.87/7.85mph 2) 0.62m - 5:14(8:26/m) 142/150bpm 55cal 7.11/7.76mph 3) 0.62m - 5:54(9:29/m) 134/151bpm 55cal 6.32/8.39mph 4) 0.62m - 5:30(8:52/m) 148/167bpm 62cal 6.77/7.66mph 5) 0.62m - 4:37(7:25/m) 156/167bpm 56cal 8.08/9.29mph 6) 0.09m - 35(6:24/m) 166/168bpm 7cal 9.38/9.27mph Add a comment 0.3m, 2:46 Running - General Split Summary === 1) 0.34m - 2:46(8:03/m) 139/150bpm 30cal 7.46/14.26mph Add a comment
Sun 4th Jun Jun 4	Mon 5th Jun Jun 5	Tue 6th Jun Jun 6	Wed 7th Jun Jun 7	Thu 8th Jun Jun 8	Fri 9th Jun Jun 9	Sat 10th Jun Jun 10
4.4m, 36:02 Running - General Split Summary === 1) 0.62m - 6:13(10:00/m) 146/170bpm 65cal 6/7.6mph 2) 0.62m - 5:33(8:56/m) 142/153bpm 58cal 6.72/8.31mph 3) 0.62m - 4:54(7:53/m) 141/150bpm 51cal 7.62/8.35mph 4) 0.62m - 4:37(7:26/m) 149/159bpm 52cal 8.07/9.81mph 5) 0.62m - 4:53(7:51/m) 154/159bpm 58cal 7.64/8.41mph 6) 0.62m - 4:30(7:14/m) 155/158bpm 54cal 8.29/8.83mph 7) 0.62m - 4:31(7:17/m) 161/167bpm 56cal 8.24/9.18mph 8) 0.09m - 52(9:18/m) 167/170bpm 11cal 6.45/7.81mph Add a comment	-	-	0.3m, 3:28 Running - General Split Summary === 1) 0.33m - 3:28(10:27/m) 148/158bpm 40cal 5.75/7.08mph Add a comment 6.2m, 50:57 Running - General Split Summary === 1) 0.62m - 5:25(8:43/m) 142/168bpm 64cal 6.88/7.72mph 2) 0.62m - 5:28(8:48/m) 148/154bpm 64cal 6.82/7.22mph 3) 0.62m - 5:06(8:13/m) 143/148bpm 55cal 7.31/7.76mph 4) 0.62m - 5:30(8:51/m) 149/155bpm 63cal 6.78/7.58mph 5) 0.62m - 5:27(8:46/m) 151/158bpm 63cal 6.85/7.91mph 6) 0.62m - 4:28(7:11/m) 154/160bpm 53cal 8.35/9.08mph 7) 0.62m - 4:51(7:48/m) 156/161bpm 58cal 7.7/9.18mph 8) 0.62m - 4:51(7:48/m) 160/165bpm 61cal 7.69/8.29mph 9) 0.62m - 4:52(7:50/m) 163/168bpm 62cal 7.65/8.89mph 10) 0.62m - 4:45(7:38/m) 168/171bpm 62cal 7.86/9.41mph 11) 0.03m - 14(8:31/m) 171/171bpm 3cal 7.05/8.31mph Add a comment	-	-	-
Sun 11th Jun Jun 11	Mon 12th Jun Jun 12	Tue 13th Jun Jun 13	Wed 14th Jun Jun 14	Thu 15th Jun Jun 15	Fri 16th Jun Jun 16	Sat 17th Jun Jun 17
0.5m, 4:01 Running - General Split Summary === 1) 0.47m - 4:01(8:36/m) 146/164bpm 49cal 6.97/8.58mph Add a comment 6.2m, 54:29 Running - Race Magic Roundabout 10k Split Summary === 1) 0.62m - 4:45(7:38/m) 158/170bpm 57cal 7.86/10.65mph 2) 0.62m - 4:51(7:49/m) 165/170bpm 63cal 7.68/8.87mph 3) 0.62m - 4:48(7:44/m) 166/168bpm 63cal 7.76/9.6mph 4) 0.62m - 4:32(7:18/m) 166/169bpm 59cal 8.21/9.58mph 5) 0.62m - 6:34(10:34/m) 170/173bpm 87cal 5.67/7.08mph 6) 0.62m - 6:07(9:50/m) 168/172bpm 80cal 6.1/7.85mph 7) 0.62m - 5:21(8:37/m) 165/168bpm 68cal 6.97/8.83mph 8) 0.62m - 5:09(8:17/m) 166/172bpm 66cal 7.25/8.64mph 9) 0.62m - 6:18(10:09/m) 169/173bpm 83cal 5.91/7.35mph 10) 0.62m - 5:54(9:30/m) 170/179bpm 75cal 6.32/8.93mph 11) 0.03m - 10(5:58/m) 179/179bpm 2cal 10.06/8.95mph Add a comment 0.6m, 10:53 Running - General Split Summary === 1) 0.62m - 10:49(17:25/m) 131/147bpm 79cal 3.44/8.93mph 2) 0m - 3(48:41/m) 131/147bpm 1.23/0mph Add a comment	-	3.2m, 26:23 Running - General Split Summary === 1) 0.62m - 5:17(8:30/m) 105/141bpm 53cal 7.05/8.6mph 2) 0.62m - 4:56(7:57/m) 143/148bpm 53cal 7.55/8.01mph 3) 0.62m - 5:10(8:18/m) 145/149bpm 57cal 7.22/7.56mph 4) 0.62m - 5:26(8:45/m) 145/156bpm 58cal 6.85/9.35mph 5) 0.62m - 5:10(8:19/m) 158/168bpm 62cal 7.21/7.97mph 6) 0.05m - 23(7:05/m) 168/169bpm 4cal 8.47/7.26mph Add a comment	-	3.7m, 30:40 Running - General Split Summary === 1) 0.62m - 6:32(10:31/m) 139/154bpm 68cal 5.71/13.21mph 2) 0.62m - 6:30(10:27/m) 147/154bpm 73cal 5.74/8.41mph 3) 0.62m - 4:21(7:00/m) 147/153bpm 48cal 8.57/10.33mph 4) 0.62m - 4:26(7:08/m) 156/161bpm 52cal 8.42/8.83mph 5) 0.62m - 4:19(6:56/m) 163/166bpm 54cal 8.64/13.55mph 6) 0.62m - 4:27(7:09/m) 167/172bpm 57cal 8.39/10.31mph 7) 0.01m - 6(7:15/m) 173/173bpm 1cal 8.27/8.56mph Add a comment 0.1m, 1:34 Running - General Split Summary === 1) 0.14m - 1:34(11:24/m) 139/151bpm 15cal 5.26/29.39mph Add a comment	-	2.6m, 13:34 Cycling - General Split Summary === 1) 1m - 6:00(6:00/m) 116/133bpm 45cal 10.01/15.92mph 2) 1m - 4:21(4:21/m) 127/140bpm 41cal 13.81/18.37mph 3) 0.63m - 3:13(5:07/m) 119/133bpm 24cal 11.72/16.53mph Add a comment 14.3m, 1:03:21 Cycling - General Split Summary === 1) 1m - 3:58(3:58/m) 122/141bpm 34cal 15.12/19.66mph 2) 1m - 3:36(3:36/m) 137/143bpm 40cal 16.68/26.01mph 3) 1m - 5:10(5:10/m) 132/147bpm 50cal 11.61/17.74mph 4) 1m - 4:33(4:33/m) 130/135bpm 43cal 13.18/14.57mph 5) 1m - 5:04(5:04/m) 129/135bpm 44cal 11.84/12.94mph 6) 1m - 4:39(4:39/m) 137/149bpm 46cal 12.9/22.25mph 7) 1m - 6:48(6:48/m) 134/143bpm 61cal 8.82/24.82mph 8) 1m - 5:34(5:34/m) 137/151bpm 50cal 10.77/27.86mph 9) 1m - 3:07(3:07/m) 133/142bpm 26cal 19.22/22.73mph 10) 1m - 5:42(5:42/m) 136/148bpm 50cal 10.52/26.8mph 11) 1m - 2:32(2:32/m) 131/144bpm 17cal 23.62/35.38mph 12) 1m - 3:57(3:57/m) 131/140bpm 28cal 15.2/23.44mph 13) 1m - 3:37(3:37/m) 133/143bpm 27cal 16.57/28.32mph 14) 1m - 3:50(3:50/m) 133/145bpm 28cal 15.68/24.96mph 15) 0.31m - 1:13(3:56/m) 135/140bpm 10cal 15.24/19.14mph Add a comment 4.1m, 17:58 Cycling - General Split Summary === 1) 1m - 4:03(4:03/m) 131/140bpm 38cal 14.82/17.47mph 2) 1m - 4:29(4:29/m) 136/143bpm 46cal 13.39/17.13mph 3) 1m - 4:22(4:22/m) 134/141bpm 44cal 13.76/16.97mph 4) 1m - 4:38(4:38/m) 137/146bpm 48cal 12.93/16.28mph 5) 0.11m - 27(3:55/m) 140/142bpm 4cal 15.35/20.77mph Add a comment 9.6m, 3:00:27 Cycling - General Split Summary === 1) 1m - 8:07(8:07/m) 107/141bpm 42cal 7.39/11.71mph 2) 1m - 8:01(8:01/m) 106/116bpm 39cal 7.48/11.67mph 3) 1m - 8:25(8:25/m) 107/120bpm 40cal 7.13/10.54mph 4) 1m - 7:11(7:11/m) 108/126bpm 33cal 8.35/11.25mph 5) 1m - 7:28(7:28/m) 97/113bpm 22cal 8.04/10.58mph 6) 1m - 11:51(11:51/m) 94/118bpm 33cal 5.06/15.84mph 7) 1m - 8:21(8:21/m) 99/108bpm 27cal 7.19/11.73mph 8) 1m - 8:13(8:13/m) 99/107bpm 27cal 7.3/13.17mph 9) 1m - 1:08:42(1:08:42/m) 87/112bpm 51cal 0.87/17.57mph 10) 0.57m - 44:07(1:17:56/m) 87/112bpm 3cal 0.77/1.96mph Add a comment
Sun 18th Jun Jun 18	Mon 19th Jun Jun 19	Tue 20th Jun Jun 20	Wed 21st Jun Jun 21	Thu 22nd Jun Jun 22	Fri 23rd Jun Jun 23	Sat 24th Jun Jun 24
11.2m, 1:39:00 Running - General Fathers Day run to Newport and back. V hot. Split Summary === 1) 0.62m - 5:27(8:46/m) 127/141bpm 47cal 6.84/8.45mph 2) 0.62m - 5:21(8:36/m) 140/144bpm 56cal 6.98/7.18mph 3) 0.62m - 5:25(8:43/m) 142/148bpm 55cal 6.89/7.58mph 4) 0.62m - 5:35(9:00/m) 135/151bpm 58cal 6.67/7.56mph 5) 0.62m - 5:32(8:54/m) 149/154bpm 60cal 6.74/7.64mph 6) 0.62m - 5:09(8:18/m) 149/154bpm 56cal 7.23/7.91mph 7) 0.62m - 5:09(8:17/m) 159/165bpm 65cal 7.24/7.43mph 8) 0.62m - 5:29(8:49/m) 155/161bpm 63cal 6.8/7.97mph 9) 0.62m - 5:17(8:30/m) 155/157bpm 61cal 7.06/7.49mph 10) 0.62m - 5:13(8:23/m) 156/159bpm 61cal 7.15/7.53mph 11) 0.62m - 5:23(8:39/m) 152/162bpm 57cal 6.93/7.62mph 12) 0.62m - 5:19(8:34/m) 142/149bpm 53cal 7.01/7.56mph 13) 0.62m - 5:45(9:15/m) 150/154bpm 64cal 6.48/7.81mph 14) 0.62m - 7:11(11:34/m) 153/157bpm 83cal 5.19/6.72mph 15) 0.62m - 5:44(9:13/m) 151/158bpm 59cal 6.51/7.47mph 16) 0.62m - 5:14(8:26/m) 160/165bpm 64cal 7.12/8.91mph 17) 0.62m - 5:31(8:53/m) 162/165bpm 68cal 6.75/7.7mph 18) 0.6m - 5:16(8:51/m) 161/163bpm 63cal 6.78/7.14mph Add a comment 0.4m, 3:10 Running - General Split Summary === 1) 0.35m - 3:10(8:57/m) 154/158bpm 37cal 6.71/7.6mph Add a comment	7.5m, 59:55 Cycling - General Split Summary === 1) 1m - 8:42(8:42/m) 100/119bpm 44cal 6.9/17.76mph 2) 1m - 7:30(7:30/m) 101/112bpm 35cal 7.99/12.71mph 3) 1m - 7:18(7:18/m) 101/123bpm 34cal 8.23/16.43mph 4) 1m - 8:11(8:11/m) 92/102bpm 25cal 7.33/12.21mph 5) 1m - 7:15(7:15/m) 92/119bpm 24cal 8.27/18.26mph 6) 1m - 9:12(9:12/m) 93/114bpm 30cal 6.53/17.45mph 7) 1m - 6:50(6:50/m) 96/110bpm 23cal 8.77/11.86mph 8) 0.53m - 4:57(9:25/m) 91/98bpm 16cal 6.37/12.54mph Add a comment	1m, 9:28 Running - General Split Summary === 1) 0.62m - 6:34(10:34/m) 69cal 5.68/11.79mph 2) 0.32m - 2:54(8:59/m) 35cal 6.68/7.64mph Add a comment	3.1m, 25:38 Running - General Hottest day since 1976. Split Summary === 1) 0.62m - 5:10(8:19/m) 123/143bpm 42cal 7.22/8.91mph 2) 0.62m - 5:07(8:14/m) 144/149bpm 55cal 7.28/8.25mph 3) 0.62m - 5:32(8:55/m) 150/156bpm 63cal 6.73/7.31mph 4) 0.62m - 5:01(8:04/m) 156/161bpm 60cal 7.44/8.52mph 5) 0.62m - 4:45(7:38/m) 154/170bpm 53cal 7.85/8.87mph 6) 0.01m - 3(9:08/m) 169/169bpm 6.57/7.58mph Add a comment	-	-	-

2017	Date	Time	WAVA
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%
City of Newport Half Marathon	5 Mar	1:43:54	68.54%
Lliswerry 8	29 Jan	58:49	71.75%
2016	Date	Time	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%
Admiral 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	Time	WAVA
Nos Galan 5K Non-Elite	31 Dec	21:24	72.42%
Cardiff Half Marathon	4 Oct	1:40:20	70.33%
Swansea 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 Mile	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	Time	WAVA
Nos Galan 5K Fun	31 Dec	21:56	70.06%
Cardiff Half Marathon	5 Oct	1:45:25	66.34%
Admiral Swansea Bay 10k	21 Sep	47:40	67.10%
Severn Bridge Half Marathon	24 Aug	1:52:38	62.09%
2013	Date	Time	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	Time	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	Time	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	Time	WAVA
Nos Galan 5K Elite - Short Course	31 Dec	21:28	69.26%
2009	Date	Time	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	Time	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 Run 10K	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	Time	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 Run, BM	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	Time	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	1 May	38:05	62.02%
Lliswerry 8 Mile Road Race	29 Jan	1:03:19	60.85%
2005	Date	Time	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 Kruf 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	2 May	38:10	61.40%
2004	Date	Time	WAVA
Cardiff KRUF 10K	5 Sep	51:40	57.11%

FrightenedMan M55

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