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FrightenedMan M60

About

Race Times

All Races

Mileage

Training

FERC

Races
121
Miles
12662
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

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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	41	0	0	0	0	0	0	0	0	0	0	0	41
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

Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29
4.1mi, 34:36 Running - General Split Summary === 1) 1m - 9:18(9:18/m) 139/155bpm 97cal 6.45/0mph 2) 1m - 8:32(8:32/m) 146/155bpm 93cal 7.03/0mph 3) 1m - 7:54(7:54/m) 152/157bpm 91cal 7.59/0mph 4) 1m - 7:57(7:57/m) 153/165bpm 90cal 7.55/0mph 5) 0.11m - 54(8:32/m) 158/165bpm 11cal 7.02/0mph Add a comment	3mi, 1:24:25 Cross-Training - Walking Split Summary === 1) 1m - 18:09(18:09/m) 101/151bpm 116cal 64/87rpm 3.31/0mph 2) 1m - 23:21(23:21/m) 110/127bpm 134cal 59/70rpm 2.57/0mph 3) 1m - 42:52(42:52/m) 85/117bpm 151cal 56/90rpm 1.4/0mph 4) 0m - 3(48:14/m) 99/100bpm 59/59rpm 1.24/0mph Add a comment	3.1mi, 25:31 Running - General Split Summary === 1) 1m - 8:31(8:31/m) 150/164bpm 96cal 7.05/0mph 2) 1m - 8:28(8:28/m) 153/159bpm 99cal 7.08/0mph 3) 1m - 7:49(7:49/m) 166/170bpm 101cal 7.67/0mph 4) 0.11m - 43(6:32/m) 170/177bpm 9cal 9.17/0mph Add a comment 0.3mi, 2:39 Running - General Split Summary === 1) 0.26m - 2:39(10:08/m) 152/170bpm 30cal 5.93/0mph Add a comment	3.1mi, 28:05 Running - General Split Summary === 1) 1m - 9:18(9:18/m) 128/149bpm 88cal 6.45/0mph 2) 1m - 9:28(9:28/m) 139/144bpm 99cal 6.34/0mph 3) 1m - 8:41(8:41/m) 142/153bpm 93cal 6.91/0mph 4) 0.08m - 38(8:00/m) 148/153bpm 7cal 7.49/0mph Add a comment	-	3.1mi, 25:06 Running - General Split Summary === 1) 1m - 8:03(8:03/m) 143/154bpm 89cal 7.46/0mph 2) 1m - 8:03(8:03/m) 154/160bpm 95cal 7.46/0mph 3) 1m - 8:11(8:11/m) 154/166bpm 97cal 7.33/0mph 4) 0.13m - 49(6:23/m) 172/177bpm 11cal 9.39/0mph Add a comment 0.5mi, 5:02 Running - General Split Summary === 1) 0.51m - 5:02(9:58/m) 131/143bpm 59cal 6.02/0mph Add a comment	5.6mi, 50:02 Running - General Split Summary === 1) 1m - 9:06(9:06/m) 128/141bpm 89cal 6.59/0mph 2) 1m - 8:44(8:44/m) 138/142bpm 94cal 6.87/0mph 3) 1m - 8:58(8:58/m) 137/147bpm 92cal 6.69/0mph 4) 1m - 9:48(9:48/m) 145/152bpm 109cal 6.12/0mph 5) 1m - 8:39(8:39/m) 146/151bpm 96cal 6.93/0mph 6) 0.58m - 4:46(8:14/m) 144/154bpm 50cal 7.29/0mph Add a comment 0.1mi, 1:55:01 Cross-Training - Other Split Summary === 1) 0.11m - 1:55:01(17:54:54/m) 67/107bpm 208cal 59/62rpm 0.06/0mph Add a comment
Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5
-	0.1mi, 55 Running - General Split Summary === 1) 0.11m - 55(8:22/m) 151/159bpm 10cal 7.17/0mph Add a comment 3.1mi, 23:52 Running - General Split Summary === 1) 1m - 7:34(7:34/m) 158/168bpm 93cal 7.93/0mph 2) 1m - 7:54(7:54/m) 165/169bpm 104cal 7.59/0mph 3) 1m - 7:57(7:57/m) 169/175bpm 109cal 7.55/0mph 4) 0.07m - 27(6:14/m) 177/179bpm 6cal 9.62/0mph Add a comment 2mi, 17:18 Running - General Split Summary === 1) 1m - 8:52(8:52/m) 139/153bpm 96cal 6.76/0mph 2) 1m - 8:22(8:22/m) 149/165bpm 97cal 7.17/0mph 3) 0.01m - 3(9:29/m) 153/153bpm 6.33/0mph Add a comment 0.2mi, 1:33 Running - General Split Summary === 1) 0.16m - 1:33(9:26/m) 131/144bpm 15cal 6.36/0mph Add a comment	3.1mi, 29:04 Running - General Split Summary === 1) 1m - 9:56(9:56/m) 137/147bpm 101cal 6.04/0mph 2) 1m - 9:18(9:18/m) 149/155bpm 103cal 6.45/0mph 3) 1m - 9:13(9:13/m) 150/156bpm 102cal 6.51/0mph 4) 0.07m - 37(8:30/m) 158/159bpm 7cal 7.06/0mph Add a comment 0.1mi, 1:19 Running - General Split Summary === 1) 0.12m - 1:19(11:02/m) 129/132bpm 12cal 5.44/0mph Add a comment 3.1mi, 27:14 Running - General Split Summary === 1) 1m - 8:46(8:46/m) 135/145bpm 86cal 6.85/0mph 2) 1m - 8:47(8:47/m) 143/149bpm 91cal 6.83/0mph 3) 1m - 8:37(8:37/m) 150/156bpm 94cal 6.97/0mph 4) 0.12m - 1:05(8:56/m) 154/155bpm 12cal 6.71/0mph Add a comment 0.4mi, 4:47 Running - General Split Summary === 1) 0.4m - 4:47(11:53/m) 124/137bpm 40cal 5.05/0mph Add a comment	2.8mi, 1:11:21 Cross-Training - Walking Split Summary === 1) 1m - 20:54(20:54/m) 99/119bpm 112cal 60/93rpm 2.87/0mph 2) 1m - 27:31(27:31/m) 102/134bpm 140cal 56/66rpm 2.18/0mph 3) 0.75m - 22:56(30:34/m) 87/113bpm 89cal 57/65rpm 1.96/0mph Add a comment	-	7mi, 1:04:25 Running - General Split Summary === 1) 1m - 9:15(9:15/m) 148/176bpm 98cal 6.48/0mph 2) 1m - 10:39(10:39/m) 137/151bpm 100cal 5.64/0mph 3) 1m - 9:21(9:21/m) 140/149bpm 90cal 6.41/0mph 4) 1m - 8:35(8:35/m) 138/144bpm 76cal 6.99/0mph 5) 1m - 8:57(8:57/m) 140/145bpm 81cal 6.71/0mph 6) 1m - 8:37(8:37/m) 146/149bpm 87cal 6.96/0mph 7) 1m - 8:57(8:57/m) 152/163bpm 97cal 6.71/0mph 8) 0.01m - 5(10:48/m) 162/163bpm 1cal 5.56/0mph Add a comment	-
Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12
3.1mi, 26:37 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 138/152bpm 91cal 6.79/0mph 2) 1m - 8:31(8:31/m) 150/153bpm 97cal 7.04/0mph 3) 1m - 8:15(8:15/m) 156/166bpm 97cal 7.27/0mph 4) 0.12m - 1:01(8:43/m) 166/167bpm 12cal 6.88/0mph Add a comment	6mi, 2:47:08 Cross-Training - Walking Split Summary === 1) 1m - 18:20(18:20/m) 99/125bpm 109cal 59/115rpm 3.27/0mph 2) 1m - 21:29(21:29/m) 91/127bpm 111cal 57/68rpm 2.79/0mph 3) 1m - 19:45(19:45/m) 93/119bpm 106cal 55/62rpm 3.04/0mph 4) 1m - 19:44(19:44/m) 93/123bpm 111cal 54/78rpm 3.04/0mph 5) 1m - 22:48(22:48/m) 86/121bpm 95cal 59/80rpm 2.63/0mph 6) 1m - 1:04:58(1:04:58/m) 68/104bpm 134cal 60/78rpm 0.92/0mph 7) 0m - 3(51:16/m) 104/106bpm 59/59rpm 1.17/0mph Add a comment	5.3mi, 43:56 Running - General Split Summary === 1) 1m - 8:35(8:35/m) 137/145bpm 90cal 6.99/0mph 2) 1m - 8:32(8:32/m) 146/154bpm 95cal 7.03/0mph 3) 1m - 8:30(8:30/m) 152/157bpm 97cal 7.06/0mph 4) 1m - 7:50(7:50/m) 157/161bpm 92cal 7.66/0mph 5) 1m - 8:17(8:17/m) 163/166bpm 102cal 7.25/0mph 6) 0.29m - 2:12(7:38/m) 167/169bpm 27cal 7.87/0mph Add a comment 0.5mi, 4:43 Running - General Split Summary === 1) 0.5m - 4:43(9:25/m) 118/137bpm 37cal 6.37/0mph Add a comment	-	-	3mi, 22:59 Running - General Split Summary === 1) 1m - 7:43(7:43/m) 159/185bpm 93cal 7.77/0mph 2) 1m - 7:53(7:53/m) 164/169bpm 98cal 7.62/0mph 3) 0.99m - 7:23(7:28/m) 170/177bpm 96cal 8.04/0mph Add a comment 0.2mi, 2:11 Running - General Split Summary === 1) 0.2m - 2:11(11:05/m) 124/154bpm 19cal 5.41/0mph Add a comment	3mi, 1:49:26 Cross-Training - Walking Split Summary === 1) 1m - 20:57(20:57/m) 108/136bpm 115cal 55/99rpm 2.86/0mph 2) 1m - 22:07(22:07/m) 107/129bpm 116cal 54/61rpm 2.71/0mph 3) 1m - 1:06:18(1:06:18/m) 68/129bpm 141cal 55/59rpm 0.91/0mph 4) 0.01m - 4(14:11/m) 61/61bpm 55/59rpm 4.23/0mph Add a comment 0.9mi, 15:03 Cross-Training - Walking Split Summary === 1) 0.92m - 15:03(16:23/m) 102/130bpm 97cal 61/66rpm 3.66/0mph Add a comment 2mi, 32:22 Cross-Training - Walking Split Summary === 1) 1m - 17:12(17:12/m) 107/129bpm 109cal 60/117rpm 3.49/0mph 2) 1m - 15:04(15:04/m) 115/135bpm 102cal 63/81rpm 3.98/0mph 3) 0.01m - 6(14:09/m) 126/127bpm 66/67rpm 4.24/0mph Add a comment
Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19
7.1mi, 1:01:04 Running - General Split Summary === 1) 1m - 8:42(8:42/m) 142/148bpm 96cal 6.9/0mph 2) 1m - 8:36(8:36/m) 145/149bpm 96cal 6.97/0mph 3) 1m - 8:56(8:56/m) 151/159bpm 102cal 6.72/0mph 4) 1m - 7:56(7:56/m) 155/159bpm 93cal 7.57/0mph 5) 1m - 8:37(8:37/m) 152/159bpm 98cal 6.96/0mph 6) 1m - 9:09(9:09/m) 157/164bpm 108cal 6.55/0mph 7) 1m - 8:35(8:35/m) 157/165bpm 100cal 6.99/0mph 8) 0.07m - 32(7:56/m) 161/162bpm 6cal 7.56/0mph Add a comment 0.4mi, 3:50 Running - General Split Summary === 1) 0.39m - 3:50(9:47/m) 125/148bpm 34cal 6.13/0mph Add a comment 0.3mi, 3:40 Running - Treadmill Split Summary === 1) 0.32m - 3:40(11:19/m) 93/103bpm 16cal 5.31/0mph Add a comment	3.1mi, 53:48 Cross-Training - Walking Split Summary === 1) 1m - 18:02(18:02/m) 110/127bpm 111cal 59/65rpm 3.33/0mph 2) 1m - 16:19(16:19/m) 111/122bpm 103cal 60/65rpm 3.68/0mph 3) 1m - 16:57(16:57/m) 116/130bpm 109cal 58/65rpm 3.54/0mph 4) 0.12m - 2:30(21:06/m) 122/147bpm 17cal 59/74rpm 2.84/0mph Add a comment	4mi, 34:16 Running - General Split Summary === 1) 1m - 9:23(9:23/m) 135/153bpm 95cal 6.39/0mph 2) 1m - 8:49(8:49/m) 145/152bpm 97cal 6.81/0mph 3) 1m - 7:55(7:55/m) 148/158bpm 87cal 7.58/0mph 4) 1m - 7:59(7:59/m) 163/176bpm 98cal 7.52/0mph 5) 0.02m - 10(7:16/m) 175/176bpm 2cal 8.26/0mph Add a comment 0.5mi, 5:16 Running - Treadmill Split Summary === 1) 0.5m - 5:16(10:28/m) 94/110bpm 24cal 5.73/0mph Add a comment	6mi, 3:03:20 Cross-Training - Walking Split Summary === 1) 1m - 20:15(20:15/m) 101/130bpm 117cal 58/64rpm 2.96/0mph 2) 1m - 17:30(17:30/m) 96/118bpm 103cal 58/83rpm 3.43/0mph 3) 1m - 25:20(25:20/m) 93/125bpm 119cal 58/75rpm 2.37/0mph 4) 1m - 18:50(18:50/m) 107/131bpm 112cal 56/65rpm 3.19/0mph 5) 1m - 17:24(17:24/m) 101/128bpm 103cal 59/65rpm 3.45/0mph 6) 1m - 1:23:59(1:23:59/m) 77/126bpm 222cal 59/63rpm 0.71/0mph 7) 0.01m - 3(4:05/m) 76/77bpm 59/63rpm 14.68/0mph Add a comment	4.1mi, 1:47:58 Cross-Training - Walking Split Summary === 1) 1m - 22:04(22:04/m) 95/122bpm 109cal 58/66rpm 2.72/0mph 2) 1m - 30:45(30:45/m) 93/128bpm 132cal 54/63rpm 1.95/0mph 3) 1m - 24:00(24:00/m) 97/122bpm 121cal 53/80rpm 2.5/0mph 4) 1m - 29:04(29:04/m) 88/116bpm 119cal 55/63rpm 2.06/0mph 5) 0.1m - 2:06(20:46/m) 96/100bpm 12cal 54/59rpm 2.89/0mph Add a comment	3.3mi, 1:02:19 Cross-Training - Walking Split Summary === 1) 1m - 18:29(18:29/m) 103/127bpm 110cal 58/89rpm 3.25/0mph 2) 1m - 17:13(17:13/m) 100/119bpm 99cal 59/63rpm 3.49/0mph 3) 1m - 21:15(21:15/m) 101/117bpm 114cal 55/61rpm 2.82/0mph 4) 0.31m - 5:22(17:13/m) 104/121bpm 30cal 58/61rpm 3.49/0mph Add a comment 3.1mi, 26:54 Running - General Split Summary === 1) 1m - 10:08(10:08/m) 151/160bpm 116cal 5.92/0mph 2) 1m - 8:54(8:54/m) 158/165bpm 107cal 6.74/0mph 3) 1m - 7:31(7:31/m) 161/168bpm 93cal 7.99/0mph 4) 0.06m - 22(5:51/m) 171/175bpm 4cal 10.27/0mph Add a comment 0.2mi, 3:08 Running - General Split Summary === 1) 0.19m - 3:08(16:48/m) 143/153bpm 34cal 3.57/0mph 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	19	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	Distance	Date	Result	WAVA
Penallta parkrun	5km	31 Aug	23:30	68.25%
Tintern Trot	6mi	4 Jul	1:04:23	50.07%
Offa's MT 10K	6.4mi	7 Apr	1:08:06	50.05%
Riverfront parkrun	5km	23 Mar	24:57	63.73%
Grangemoor parkrun	5km	9 Mar	24:51	63.99%
Penallta parkrun	5km	2 Mar	25:14	63.01%
Newport parkrun	5km	23 Feb	24:32	64.81%
Riverfront parkrun	5km	9 Feb	23:01	69.08%
2018	Distance	Date	Result	WAVA
Nos Galan 5K Non Elite	5km	31 Dec	23:46	66.90%
Big Fetch Mile - Cardiff	1mi	3 Nov	6:52	66.60%
Offa's Orror	20km	15 Apr	2:08:25	52.92%
Kymin Dash	7mi	8 Apr	58:25	63.77%
2017	Distance	Date	Result	WAVA
Nos Galan 5K Non Elite	5km	31 Dec	21:40	72.75%
Caer-Hilly Trail Race	6.2mi	12 Nov	52:54	61.88%
Big Fetch Mile - Cardiff	1mi	28 Oct	6:10	73.51%
Mic Morris 10k	10km	17 Sep	43:26	75.54%
Swansea Half Marathon	13.1mi	25 Jun	1:47:30	66.24%
Royal Welsh Trail	13.1mi	21 May	1:56:08	61.32%
Offa's Orror	20km	23 Apr	2:07:09	52.96%
Kymin Dash	7.1mi	9 Apr	57:45	64.85%
Cardiff Bay Run	10km	2 Apr	45:37	71.31%
Newport Half Marathon	13.1mi	5 Mar	1:43:54	68.54%
Lliswerry 8	8mi	29 Jan	58:49	71.75%
2016	Distance	Date	Result	WAVA
Nos Galan 5K Non-Elite	5km	31 Dec	21:56	71.26%
Cardiff parkrun	5km	17 Dec	21:34	72.47%
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	66.34%
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	65.82%
Swansea Bay 10K	10km	22 Sep	45:54	69.10%
Guto Nyth Bran (BM)	6mi	6 Jul	1:03:50	47.98%
Llanelli's John Hartson Foundation 10K	10km	30 Jun	45:43	69.38%
Caerphilly 10k	10km	23 Jun	45:59	68.41%
Magic Roundabout10k,Hay on Wye	10km	2 Jun	53:11	59.14%
Cardiff Bay 5	5mi	6 May	35:24	70.57%
Great Welsh Marathon	26.2mi	21 Apr	3:53:37	61.34%
Llanelli Waterside Half Marathon	13.1mi	3 Mar	1:42:12	67.23%
Lliswerry 8	8mi	27 Jan	57:19	71.16%
2012	Distance	Date	Result	WAVA
Nos Galan 5K Fun	5km	31 Dec	21:54	69.01%
Cardiff Half Marathon	13.1mi	14 Oct	1:43:23	66.46%
Swansea Bay 10k	10km	23 Sep	47:12	66.64%
2011	Distance	Date	Result	WAVA
Nos Galan 5K Fun	5km	31 Dec	23:40	63.34%
Self Transcendence 4 mile race	4mi	8 Jul	34:00	56.76%
Self Transcendence 3 mile race	3mi	3 Jun	20:58	68.48%
Sirhowy Challenge	10mi	15 May	1:26:45	58.59%
Self Transcendence 2 mile race	2mi	13 May	13:21	67.93%
Cardiff Bay 5	5mi	2 May	35:30	69.23%
Offas Orror 20k	20km	17 Apr	1:58:56	53.71%
Newport Parkrun	5km	26 Mar	22:35	65.84%
Reverse 10	10mi	20 Feb	1:18:44	64.56%
Cardiff 5K parkrun	5km	19 Feb	22:15	66.83%
Lliswerry 8	8mi	30 Jan	57:35	69.66%
2010	Distance	Date	Result	WAVA
Nos Galan 5K Elite	5km	31 Dec	21:28	69.26%
2009	Distance	Date	Result	WAVA
Cardiff 5K Parkrun	5km	27 Jun	22:17	66.18%
Llanelli Waterside 10k	10km	21 Jun	47:02	64.75%
Self Transcendence 2 Miles	2mi	15 May	14:35	61.19%
Draycote Water Marathon	26.2mi	22 Feb	3:51:41	59.66%
Lliswerry 8	8mi	25 Jan	58:38	67.31%
2008	Distance	Date	Result	WAVA
Nos Galan 5K Elite	5km	31 Dec	22:32	64.93%
Tour of Torfaen	13.1mi	26 Oct	1:36:28	68.83%
Cardiff Half Marathon	13.1mi	19 Oct	1:37:46	67.91%
Campus2Campus 7	7mi	31 Aug	1:01:42	55.97%
Machen Mountain (BM) 6 Miles/1450 Feet	10km	25 Aug		0.00%
Brecon 10	10mi	3 Aug	1:14:58	66.71%
Tintern Trot	6mi	24 Jul	58:23	50.39%
Cwmcarn Scenic 7	7mi	23 Jul	55:48	61.91%
Royal Gwent Tredegar Park Fun Run	2.7mi	26 May	20:12	62.44%
Magic Roundabout 10k	10km	25 May	53:22	56.61%
Sirhowy Challenge	10mi	18 May	1:40:23	49.39%
2007	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	30 Dec	34:55	68.71%
Sospan Road Runners MT10	10mi	25 Nov	1:18:36	63.11%
Tour of Torfaen	13.1mi	28 Oct	1:34:04	69.99%
Cardiff Half Marathon	13.1mi	14 Oct	1:35:18	69.12%
Swansea Bay 10K	10km	23 Sep	44:28	67.94%
Tydfillians' Roman Run	18mi	8 Sep	2:29:20	61.66%
Machen Mountain (BM) 6 Miles/1450 Feet	6.2mi	27 Aug	57:25	52.50%
Brecon 10	10mi	5 Aug	1:19:38	62.29%
Cwmcarn Scenic 7	7mi	18 Jul	54:12	63.23%
Cardiff Self Transcendence 4M	4mi	13 Jul	28:20	65.98%
Llanelli Waterfront 10k	10km	24 Jun	45:49	65.42%
Cardiff Self Transcendence 3M	3mi	15 Jun	20:49	66.83%
The Magic Roundabout 10k	10km	27 May	52:10	57.46%
St Michael's Hereford Half Marathon	13.1mi	20 May	1:46:57	61.07%
Cardiff Self Transcendence 2M	2mi	11 May	13:35	64.69%
Offa's Orror	20km	29 Apr	1:57:41	52.48%
Islwyn Half Marathon	13.1mi	1 Apr	1:47:45	60.62%
Llanelli Waterside Half Marathon	13.1mi	11 Mar	1:44:06	62.74%
Lliswerry 8	8mi	28 Jan	1:01:25	63.26%
2006	Distance	Date	Result	WAVA
Old Father Time	5mi	31 Dec	36:44	64.83%
Sospan multi terrain	10mi	19 Nov	1:22:52	59.37%
Cardiff Marathon	26.2mi	15 Oct	3:44:13	60.60%
Machen Mountain Run	6mi	28 Aug	1:00:03	48.20%
Brecon 10	10mi	6 Aug	1:19:37	61.79%
Llanelli Millennium Coast 10k	10km	25 Jun	48:47	60.97%
Abertillery 10k	10km	11 Jun	47:42	62.35%
Great Welsh Run 5	5mi	1 May	38:05	62.02%
Lliswerry 8 Mile Road Race	8mi	29 Jan	1:03:19	60.85%
2005	Distance	Date	Result	WAVA
Tour of Torfaen (non PB version)	13.1mi	23 Oct	1:41:39	63.70%
Cardiff Half Marathon	13.1mi	9 Oct	1:46:57	60.57%
Swansea Bay 10K	10km	25 Sep	47:45	62.28%
Cardiff 10K	10km	4 Sep	49:46	59.76%
Brecon 10	10mi	7 Aug	1:26:00	56.71%
Llanelli Millennium Coast 10K	10km	26 Jun	50:13	59.22%
Great Welsh Run 5	5mi	2 May	38:10	61.40%
2004	Distance	Date	Result	WAVA
Cardiff 10K	10km	5 Sep	51:40	57.11%

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