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FrightenedMan M55

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Mileage

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FERC

Races
118
Miles
11974
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

Groups

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

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	85	73	89	65	70	0	0	0	0	0	0	0	381
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

Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6
-	3mi, 28:35 Running - General Split Summary === 1) 1m - 9:12(9:12/m) 125/138bpm 79cal 6.52/7.39mph 2) 1m - 10:11(10:11/m) 141/158bpm 104cal 5.89/7.41mph 3) 1m - 9:07(9:07/m) 144/161bpm 94cal 6.58/11.04mph 4) 0.01m - 5(8:13/m) 155/155bpm 7.31/6.32mph Add a comment 2.7mi, 31:44 Cross-Training - Other Split Summary === 1) 1m - 10:35(10:35/m) 133/168bpm 96cal 85/94rpm 5.67/0mph 2) 1m - 10:41(10:41/m) 140/162bpm 102cal 85/90rpm 5.62/0mph 3) 0.74m - 10:28(14:09/m) 134/165bpm 83cal 83/88rpm 4.24/0mph Add a comment 1.3mi, 35:31 Cross-Training - Walking Split Summary === 1) 1m - 29:26(29:26/m) 90/128bpm 121cal 62/70rpm 2.04/0mph 2) 0.33m - 6:06(18:30/m) 106/135bpm 38cal 66/88rpm 3.24/0mph Add a comment	2.6mi, 26:51 Cross-Training - Other Split Summary === 1) 1m - 10:10(10:10/m) 139/165bpm 99cal 87/91rpm 5.9/0mph 2) 1m - 9:53(9:53/m) 162/176bpm 114cal 86/89rpm 6.07/0mph 3) 0.59m - 6:48(11:29/m) 165/172bpm 79cal 84/92rpm 5.23/0mph Add a comment 3mi, 25:16 Running - General Split Summary === 1) 1m - 8:32(8:32/m) 134/155bpm 82cal 7.03/9.96mph 2) 1m - 7:54(7:54/m) 159/167bpm 94cal 7.6/8.45mph 3) 1m - 8:31(8:31/m) 163/172bpm 104cal 7.04/9mph 4) 0.03m - 19(10:14/m) 168/171bpm 4cal 5.87/7.08mph Add a comment 3mi, 1:43:36 Cross-Training - Walking Split Summary === 1) 1m - 17:01(17:01/m) 105/116bpm 101cal 63/83rpm 3.53/0mph 2) 1m - 35:13(35:13/m) 100/136bpm 160cal 64/124rpm 1.7/0mph 3) 1m - 51:19(51:19/m) 72/128bpm 141cal 61/76rpm 1.17/0mph 4) 0m - 3(48:54/m) 54/54bpm 61/76rpm 1.23/0mph Add a comment	1mi, 11:19 Running - Treadmill Split Summary === 1) 1m - 11:13(11:13/m) 162/184bpm 127cal 5.35/0mph 2) 0.01m - 6(10:57/m) 173/175bpm 1cal 5.48/0mph Add a comment 2.2mi, 34:17 Cross-Training - Walking Split Summary === 1) 1m - 15:42(15:42/m) 110/130bpm 99cal 64/93rpm 3.82/0mph 2) 1m - 15:59(15:59/m) 111/125bpm 105cal 63/66rpm 3.75/0mph 3) 0.17m - 2:36(15:32/m) 119/126bpm 15cal 63/65rpm 3.86/0mph Add a comment 1mi, 11:27 Running - Treadmill Split Summary === 1) 1m - 11:24(11:24/m) 111/165bpm 70cal 5.26/0mph 2) 0m - 3(10:50/m) 110/110bpm 5.54/0mph Add a comment 0.1mi, 1:48 Running - Treadmill Split Summary === 1) 0.13m - 1:48(13:32/m) 143/166bpm 17cal 4.43/0mph Add a comment	2mi, 46:34 Cross-Training - Walking Split Summary === 1) 1m - 21:48(21:48/m) 100/122bpm 112cal 57/84rpm 2.75/0mph 2) 1m - 22:14(22:14/m) 99/122bpm 111cal 57/65rpm 2.7/0mph 3) 0.04m - 2:32(1:01:25/m) 108/119bpm 11cal 57/60rpm 0.98/0mph Add a comment 0.5mi, 5:35 Running - Treadmill Split Summary === 1) 0.53m - 5:35(10:32/m) 95/102bpm 25cal 5.7/0mph Add a comment 5mi, 47:11 Running - General Split Summary === 1) 1m - 8:59(8:59/m) 131/141bpm 85cal 6.68/10.33mph 2) 1m - 9:24(9:24/m) 143/148bpm 100cal 6.38/7.87mph 3) 1m - 9:49(9:49/m) 147/158bpm 106cal 6.11/7.14mph 4) 1m - 9:20(9:20/m) 153/164bpm 107cal 6.43/9.87mph 5) 1m - 9:30(9:30/m) 147/153bpm 99cal 6.31/7.08mph 6) 0.01m - 8(9:25/m) 138/139bpm 6.37/7.08mph Add a comment	0.5mi, 5:49 Running - Treadmill Split Summary === 1) 0.51m - 5:49(11:29/m) 101/170bpm 29cal 5.23/0mph Add a comment 3.2mi, 30:23 Running - General Split Summary === 1) 1m - 10:22(10:22/m) 127/154bpm 91cal 5.78/11.42mph 2) 1m - 9:47(9:47/m) 139/161bpm 95cal 6.13/9.46mph 3) 1m - 8:53(8:53/m) 148/165bpm 95cal 6.76/9.73mph 4) 0.16m - 1:21(8:42/m) 138/147bpm 11cal 6.9/8.97mph Add a comment	0.5mi, 7:22 Running - Treadmill Split Summary === 1) 0.52m - 7:22(14:08/m) 148/173bpm 77cal 4.25/0mph Add a comment
Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13
1mi, 10:13 Running - Treadmill Split Summary === 1) 1m - 9:56(9:56/m) 115/138bpm 69cal 6.04/0mph 2) 0.03m - 17(9:36/m) 137/140bpm 2cal 6.25/0mph Add a comment 1mi, 10:43 Running - Treadmill Split Summary === 1) 1m - 10:35(10:35/m) 150/186bpm 112cal 5.67/0mph 2) 0.01m - 8(10:21/m) 168/169bpm 1cal 5.8/0mph Add a comment 2mi, 20:35 Running - Treadmill Split Summary === 1) 1m - 10:21(10:21/m) 100/105bpm 50cal 5.8/0mph 2) 1m - 10:08(10:08/m) 101/107bpm 45cal 5.92/0mph 3) 0.01m - 6(9:50/m) 103/103bpm 6.1/0mph Add a comment	1.1mi, 10:15 Running - General Split Summary === 1) 1m - 9:45(9:45/m) 149/158bpm 110cal 6.16/7.78mph 2) 0.05m - 30(10:00/m) 156/158bpm 5cal 5.99/5.59mph Add a comment 5mi, 39:53 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 147/176bpm 90cal 7.31/9.81mph 2) 1m - 7:59(7:59/m) 159/178bpm 95cal 7.52/8.77mph 3) 1m - 7:47(7:47/m) 160/167bpm 92cal 7.7/8.58mph 4) 1m - 7:56(7:56/m) 160/167bpm 92cal 7.56/11.84mph 5) 1m - 7:48(7:48/m) 165/171bpm 96cal 7.69/10.44mph 6) 0.02m - 10(7:27/m) 171/171bpm 2cal 8.06/8.43mph Add a comment	1mi, 11:14 Running - Treadmill Split Summary === 1) 1m - 11:06(11:06/m) 96/137bpm 49cal 5.4/0mph 2) 0.01m - 7(11:22/m) 94/96bpm 5.28/0mph Add a comment 2.6mi, 50:49 Cross-Training - Walking Split Summary === 1) 1m - 17:45(17:45/m) 102/129bpm 107cal 63/89rpm 3.38/0mph 2) 1m - 22:08(22:08/m) 108/128bpm 118cal 61/121rpm 2.71/0mph 3) 0.58m - 10:56(18:43/m) 109/125bpm 60cal 60/65rpm 3.21/0mph Add a comment	6.2mi, 56:57 Running - General Split Summary === 1) 1m - 8:52(8:52/m) 134/154bpm 88cal 6.77/8.04mph 2) 1m - 9:10(9:10/m) 142/147bpm 96cal 6.54/7.37mph 3) 1m - 9:59(9:59/m) 145/155bpm 105cal 6.01/7.6mph 4) 1m - 9:13(9:13/m) 149/153bpm 101cal 6.51/7.89mph 5) 1m - 9:14(9:14/m) 155/164bpm 105cal 6.49/8.45mph 6) 1m - 8:21(8:21/m) 163/170bpm 101cal 7.19/7.76mph 7) 0.24m - 2:06(8:46/m) 157/171bpm 23cal 6.85/8.85mph Add a comment	3.1mi, 23:56 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 155/169bpm 94cal 7.28/9.2mph 2) 1m - 7:50(7:50/m) 173/180bpm 103cal 7.66/8.97mph 3) 1m - 7:31(7:31/m) 182/187bpm 108cal 7.98/8.85mph 4) 0.06m - 20(5:49/m) 188/188bpm 5cal 10.32/12.67mph Add a comment	5.1mi, 43:42 Running - General Split Summary === 1) 1m - 9:08(9:08/m) 139/174bpm 92cal 6.57/7.39mph 2) 1m - 8:43(8:43/m) 146/153bpm 90cal 6.88/7.99mph 3) 1m - 8:40(8:40/m) 147/151bpm 89cal 6.93/7.53mph 4) 1m - 8:00(8:00/m) 147/153bpm 80cal 7.49/8.54mph 5) 1m - 8:26(8:26/m) 150/159bpm 85cal 7.12/8.1mph 6) 0.09m - 45(8:27/m) 161/161bpm 8cal 7.1/7.87mph Add a comment 5.3mi, 56:06 Cross-Training - Other Split Summary === 1) 1m - 9:16(9:16/m) 139/174bpm 90cal 86/92rpm 6.48/0mph 2) 1m - 8:42(8:42/m) 147/153bpm 91cal 85/87rpm 6.9/0mph 3) 1m - 8:43(8:43/m) 147/151bpm 90cal 85/89rpm 6.88/0mph 4) 1m - 8:26(8:26/m) 147/153bpm 86cal 86/90rpm 7.12/0mph 5) 1m - 10:51(10:51/m) 144/156bpm 95cal 86/91rpm 5.53/0mph 6) 0.33m - 10:08(30:26/m) 115/161bpm 34cal 66/93rpm 1.97/0mph Add a comment	1mi, 10:45 Running - Treadmill Split Summary === 1) 1m - 10:37(10:37/m) 105/137bpm 56cal 5.65/0mph 2) 0.01m - 8(10:40/m) 110/111bpm 5.63/0mph Add a comment
Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20
1mi, 10:28 Running - Treadmill Split Summary === 1) 1m - 10:22(10:22/m) 128/146bpm 88cal 5.79/0mph 2) 0.01m - 6(11:07/m) 117/117bpm 5.4/0mph Add a comment 1.9mi, 30:57 Cross-Training - Walking Split Summary === 1) 1m - 16:13(16:13/m) 115/144bpm 105cal 63/88rpm 3.7/0mph 2) 0.9m - 14:44(16:22/m) 107/130bpm 93cal 63/79rpm 3.67/0mph Add a comment	9.1mi, 1:12:07 Cycling - General Split Summary === 1) 1m - 9:10(9:10/m) 99/128bpm 39cal 6.54/11.29mph 2) 1m - 6:56(6:56/m) 95/105bpm 24cal 8.66/13.4mph 3) 1m - 7:37(7:37/m) 90/104bpm 20cal 7.87/10.87mph 4) 1m - 5:45(5:45/m) 92/102bpm 17cal 10.42/13.3mph 5) 1m - 10:21(10:21/m) 90/115bpm 28cal 5.8/12.54mph 6) 1m - 5:31(5:31/m) 101/109bpm 21cal 10.86/12.67mph 7) 1m - 11:34(11:34/m) 88/118bpm 26cal 5.19/13.11mph 8) 1m - 7:13(7:13/m) 91/101bpm 20cal 8.31/12.17mph 9) 1m - 7:11(7:11/m) 90/110bpm 19cal 8.34/11.54mph 10) 0.09m - 47(8:36/m) 77/81bpm 1cal 6.97/12.06mph Add a comment 9.6mi, 49:19 Cycling - General Split Summary === 1) 1m - 6:30(6:30/m) 105/137bpm 34cal 9.24/13.67mph 2) 1m - 5:07(5:07/m) 105/118bpm 26cal 11.72/14.3mph 3) 1m - 5:00(5:00/m) 108/124bpm 27cal 11.99/17.49mph 4) 1m - 4:04(4:04/m) 121/134bpm 30cal 14.75/16.39mph 5) 1m - 4:34(4:34/m) 117/135bpm 27cal 13.15/19.41mph 6) 1m - 4:14(4:14/m) 113/133bpm 22cal 14.19/21.44mph 7) 1m - 6:46(6:46/m) 125/142bpm 50cal 8.88/14.51mph 8) 1m - 5:15(5:15/m) 118/129bpm 28cal 11.42/14.76mph 9) 1m - 4:37(4:37/m) 124/134bpm 31cal 12.99/15.86mph 10) 0.59m - 3:12(5:26/m) 129/144bpm 24cal 11.03/19.18mph Add a comment	3mi, 27:02 Running - General Split Summary === 1) 1m - 8:42(8:42/m) 110cal 6.89/8.7mph 2) 1m - 8:56(8:56/m) 110cal 6.72/8.79mph 3) 1m - 9:14(9:14/m) 109cal 6.5/9.56mph 4) 0.02m - 10(10:09/m) 1cal 5.91/6.93mph Add a comment 3mi, 31:44 Cross-Training - Other Split Summary === 1) 1m - 10:40(10:40/m) 128/146bpm 92cal 84/88rpm 5.62/0mph 2) 1m - 9:23(9:23/m) 144/149bpm 97cal 84/87rpm 6.39/0mph 3) 1m - 10:50(10:50/m) 147/159bpm 107cal 79/89rpm 5.54/0mph 4) 0.01m - 51(2:04:12/m) 108/112bpm 1cal 59/60rpm 0.48/0mph Add a comment	2.8mi, 58:38 Cross-Training - Walking Split Summary === 1) 1m - 16:47(16:47/m) 106/150bpm 111cal 62/99rpm 3.57/0mph 2) 1m - 26:18(26:18/m) 93/121bpm 120cal 58/87rpm 2.28/0mph 3) 0.79m - 15:33(19:36/m) 100/125bpm 84cal 59/63rpm 3.06/0mph Add a comment	4mi, 35:57 Running - General Welfare loop, river bank, lane to Canal, extra bit past Tesco Express, lane finish. Neck pain. Right ankle strain pain at times. Split Summary === 1) 1m - 8:46(8:46/m) 129/147bpm 92cal 6.85/9.77mph 2) 1m - 8:56(8:56/m) 150/154bpm 100cal 6.72/7.12mph 3) 1m - 10:18(10:18/m) 154/164bpm 117cal 5.83/8.01mph 4) 1m - 7:46(7:46/m) 162/165bpm 92cal 7.73/8.66mph 5) 0.03m - 12(7:24/m) 166/167bpm 2cal 8.1/8.39mph Add a comment 4.3mi, 49:50 Cross-Training - Other Split Summary === 1) 1m - 12:57(12:57/m) 121/146bpm 79cal 83/93rpm 4.63/0mph 2) 1m - 8:54(8:54/m) 150/154bpm 96cal 86/91rpm 6.74/0mph 3) 1m - 10:07(10:07/m) 154/164bpm 110cal 82/91rpm 5.93/0mph 4) 1m - 8:40(8:40/m) 161/165bpm 98cal 86/93rpm 6.92/0mph 5) 0.3m - 9:12(30:27/m) 118/167bpm 38cal 59/90rpm 1.97/0mph Add a comment	3mi, 24:22 Running - General Texaco Garage and back. Please with reasonably well controlled HR. Felt like a bit of my mojo was back at last. Split Summary === 1) 1m - 8:34(8:34/m) 139/158bpm 88cal 7/8.52mph 2) 1m - 8:12(8:12/m) 156/161bpm 95cal 7.32/7.78mph 3) 1m - 7:31(7:31/m) 159/164bpm 88cal 7.97/8.37mph 4) 0.01m - 5(7:05/m) 163/164bpm 1cal 8.47/8.37mph Add a comment 3.1mi, 36:47 Cross-Training - Other Split Summary === 1) 1m - 9:41(9:41/m) 136/160bpm 90cal 86/91rpm 6.19/0mph 2) 1m - 8:28(8:28/m) 156/161bpm 94cal 86/90rpm 7.09/0mph 3) 1m - 9:22(9:22/m) 153/164bpm 95cal 79/89rpm 6.41/0mph 4) 0.08m - 9:16(2:02:52/m) 95/119bpm 14cal 55/59rpm 0.49/0mph Add a comment	2.5mi, 58:05 Cross-Training - Walking Split Summary === 1) 1m - 23:35(23:35/m) 121/165bpm 146cal 55/61rpm 2.54/0mph 2) 1m - 21:50(21:50/m) 112/130bpm 116cal 54/62rpm 2.75/0mph 3) 0.53m - 12:40(24:03/m) 88/114bpm 56cal 56/60rpm 2.49/0mph Add a comment
Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27
-	1.1mi, 10:51 Running - General Split Summary === 1) 1m - 10:17(10:17/m) 146/161bpm 110cal 5.83/7.6mph 2) 0.06m - 34(9:34/m) 151/154bpm 6cal 6.27/7.08mph Add a comment 6mi, 55:29 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 126/146bpm 82cal 6.79/42.62mph 2) 1m - 9:12(9:12/m) 138/142bpm 91cal 6.53/7.16mph 3) 1m - 9:11(9:11/m) 141/147bpm 92cal 6.54/8.01mph 4) 1m - 9:16(9:16/m) 146/150bpm 98cal 6.48/6.76mph 5) 1m - 9:25(9:25/m) 149/154bpm 102cal 6.37/6.74mph 6) 1m - 9:22(9:22/m) 152/155bpm 102cal 6.4/6.87mph 7) 0.02m - 13(10:13/m) 154/155bpm 2cal 5.87/6.87mph Add a comment 1mi, 11:04 Running - Treadmill Split Summary === 1) 1m - 10:57(10:57/m) 104/161bpm 57cal 5.48/0mph 2) 0.01m - 7(11:06/m) 164/166bpm 1cal 5.4/0mph Add a comment	2mi, 34:30 Cross-Training - Walking Split Summary === 1) 1m - 16:06(16:06/m) 103/133bpm 101cal 66/88rpm 3.73/0mph 2) 1m - 16:30(16:30/m) 113/134bpm 110cal 63/87rpm 3.64/0mph 3) 0.02m - 1:54(1:21:44/m) 108/141bpm 8cal 57/62rpm 0.73/0mph Add a comment	0.5mi, 6:05 Running - Treadmill Split Summary === 1) 0.52m - 6:05(11:44/m) 102/107bpm 31cal 5.12/0mph Add a comment	1mi, 11:19 Running - Treadmill Split Summary === 1) 1m - 11:13(11:13/m) 107/135bpm 64cal 5.35/0mph 2) 0.01m - 7(10:30/m) 97/97bpm 5.71/0mph Add a comment	3.6mi, 1:06:04 Cross-Training - Other Split Summary === 1) 1m - 10:01(10:01/m) 128/146bpm 86cal 87/91rpm 5.99/0mph 2) 1m - 14:31(14:31/m) 121/155bpm 94cal 78/92rpm 4.13/0mph 3) 1m - 12:06(12:06/m) 135/152bpm 102cal 81/91rpm 4.96/0mph 4) 0.64m - 29:25(45:58/m) 95/153bpm 86cal 70/108rpm 1.3/0mph Add a comment 3.1mi, 30:39 Running - General Split Summary === 1) 1m - 9:13(9:13/m) 127/146bpm 85cal 6.51/13.07mph 2) 1m - 10:11(10:11/m) 134/155bpm 90cal 5.89/9mph 3) 1m - 10:20(10:20/m) 140/152bpm 100cal 5.8/7.7mph 4) 0.07m - 55(12:35/m) 149/153bpm 9cal 4.77/5.05mph Add a comment 1mi, 11:24 Running - Treadmill Split Summary === 1) 1m - 11:18(11:18/m) 96/140bpm 49cal 5.31/0mph 2) 0.01m - 6(10:56/m) 97/97bpm 5.49/0mph Add a comment 1mi, 11:32 Running - Treadmill Split Summary === 1) 1m - 11:27(11:27/m) 165/185bpm 135cal 5.24/0mph 2) 0.01m - 6(10:45/m) 176/177bpm 5.58/0mph 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	73.51													6:10 73.51	6:52 66.60
2mi	3	13:21	67.93				13:35 64.69		14:35 61.19	13:21 67.93
3mi	2	20:49	68.48				20:49 66.83			20:58 68.48
5km	17	21:24	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	65.98				28:20 65.98			34:00 56.76
5mi	7	34:55	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	1	1:00:03	48.20			1:00:03 48.20
10km	22	43:26	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	50.05															1:08:06 50.05
7mi	4	54:12	63.77				54:12 63.23	55:48 61.91									58:25 63.77
7.1mi	3	55:37	66.77											56:47 64.84	55:37 66.77	57:45 64.85
8mi	6	57:19	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	6	1:14:58	66.71		1:26:00 56.71	1:19:37 61.79	1:18:36 63.11	1:14:58 66.71
20km	4	1:57:41	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	61.59											1:49:50 61.59
13.1mi	22	1:34:04	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	61.66				2:29:20 61.66
26.2mi	3	3:44:13	61.34			3:44:13 60.60			3:51:41 59.66			3:53:37 61.34

2019	Date	Result	WAVA
Offa's MT 10K	7 Apr	1:08:06	50.05%
Riverfront parkrun	23 Mar	24:57	63.73%
Grangemoor parkrun	9 Mar	24:51	63.99%
Penallta parkrun	2 Mar	25:14	63.01%
Newport parkrun	23 Feb	24:32	64.81%
Riverfront parkrun	9 Feb	23:01	69.08%
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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