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Marchog M45

About

Race Times

All Races

Mileage

Training

Pontypool & District Runners

Races
54
Miles
3942
Miles
381
WAVA
70.09%
Mile
6:27
5k
22:11
5M
40:34
10k
43:27
Half
1:46:05
20M
2:56:14
Mara
4:08:08

About Me

Fat man running!

Race Standard

Great blue shark (62)

Planned Races

30 Sep 18	Windsor Half Marathon
03 Nov 18	Big Fetch Mile - Cardiff
28 Dec 18	Seven Sins Run
24 Feb 19	Pontypool Home run 10k
03 Mar 19	City of Newport Half Marathon
28 Mar 19	Rogue Runs - Speech House night race

Groups

This user is a member of Conquercise Game, Fetchpoint 2016 runners, ONS Running Chums, parkrun, Supported VMLM runners

2018 Targets

BIKE
250
RUN
1000

Set your targets for 2018

Member of the Month

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2015	2016	2017	2018
1mi	Big Fetch Mile - Cardiff1mi	6:27	6:27	64.72	3			6:27	13:21
5km	Crissy Field parkrun5km	22:11	7:08	65.43	20	22:23		22:11	23:24
4mi	Rose Inn Series Race 44mi	31:17	7:49	58.81	1	31:17
5mi	Severn Bridge 55mi	40:34	8:07	58.68	1		40:34
6mi	GLCL Road Race 1: Parc Bryn Bach6mi	46:46	7:48	61.89	3	59:45		46:46	59:15
6.2mi	Pontypool 10k6.2mi	50:22	8:07	58.46	1	50:22
10km	Mic Morris 10k10km	43:27	7:00	70.09	8	48:29	51:12	44:26	43:27
7mi	Cwmcarn Scenic 77mi	59:35	8:31	57.49	3		1:19:42	59:35	1:10:17
7.1mi	Kymin Dash7.1mi	1:01:50	8:43	55.74	1			1:01:50
8mi	Lliswerry 88mi	1:05:53	8:14	58.48	1		1:05:53
11mi	Ponty Plod11mi	1:55:00	10:27	47.42	1			1:55:00
13.1mi	Severn Bridge Half Marathon13.1mi	1:46:05	8:06	62.58	8	1:59:22	1:51:49	1:46:22	1:46:05
20mi	20/20 Fission20mi	2:56:14	8:49	57.05	1		2:56:14
26.2mi	London Marathon26.2mi	4:08:08	9:28	54.26	1		4:08:08

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	70	95	87	126	110	93	96	123	75	0	0	0	874
2018	0	0	0	0	11	21	37	0	58	0	0	0	126
2017	94	88	85	88	76	54	91	112	94	92	95	42	1011
2017	0	0	33	30	38	0	10	30	9	0	0	0	150
2016	121	134	149	116	44	14	65	81	96	48	78	78	1024
2016	0	0	0	0	0	12	48	18	26	0	0	0	104
2015	73	71	73	68	76	72	86	78	78	98	109	96	977
2014	0	0	0	0	0	0	0	0	0	0	9	47	56

Wed 29th Aug Aug 29	Thu 30th Aug Aug 30	Fri 31st Aug Aug 31	Sat 1st Sep Sep 1	Sun 2nd Sep Sep 2	Mon 3rd Sep Sep 3	Tue 4th Sep Sep 4
-	6.5mi, 56:52 Running - General Split Summary === 1) 1m - 8:49(8:49/m) 145cal 6.81/7.43mph 2) 1m - 8:43(8:43/m) 148cal 6.88/7.33mph 3) 1m - 9:36(9:36/m) 150cal 6.25/7.2mph 4) 1m - 8:37(8:37/m) 144cal 6.97/7.53mph 5) 1m - 8:32(8:32/m) 148cal 7.04/7.47mph 6) 1m - 8:43(8:43/m) 145cal 6.89/7.28mph 7) 0.47m - 3:53(8:12/m) 69cal 7.31/8.5mph Add a comment	-	3.1mi, 22:36 Running - parkrun Split Summary === 1) 1m - 7:24(7:24/m) 149cal 8.1/9.41mph 2) 1m - 7:17(7:17/m) 151cal 8.25/9.29mph 3) 1m - 7:30(7:30/m) 149cal 8/9.25mph 4) 0.06m - 25(6:39/m) 8cal 9.01/8.95mph Add a comment	37.2mi, 3:09:37 Cycling - General Split Summary === 1) 5m - 22:42(4:32/m) 359cal 13.21/30.89mph 2) 1.29m - 7:45(6:00/m) 87cal 10.01/16.93mph 3) 5m - 25:52(5:10/m) 378cal 11.6/16.89mph 4) 5m - 29:42(5:56/m) 334cal 10.1/21.29mph 5) 5m - 22:32(4:30/m) 326cal 13.31/35.32mph 6) 5m - 25:58(5:12/m) 234cal 11.55/15.15mph 7) 5m - 24:53(4:59/m) 240cal 12.06/14.82mph 8) 4.96m - 30:13(6:05/m) 342cal 9.85/26.36mph Add a comment	2.1mi, 22:26 Running - Coaching Split Summary === 1) 1m - 11:23(11:23/m) 147cal 5.27/7.85mph 2) 0.66m - 11:03(16:52/m) 86cal 3.56/7.26mph Add a comment	6.3mi, 1:03:57 Running - Hill Work Split Summary === 1) 1m - 9:22(9:22/m) 150cal 6.41/7.28mph 2) 1m - 10:28(10:28/m) 148cal 5.73/7.33mph 3) 1m - 9:41(9:41/m) 151cal 6.19/7.12mph 4) 1m - 11:19(11:19/m) 142cal 5.3/6.76mph 5) 1m - 12:20(12:20/m) 132cal 4.86/6.97mph 6) 1m - 8:36(8:36/m) 148cal 6.97/8.33mph 7) 0.25m - 2:10(8:43/m) 36cal 6.88/7.01mph Add a comment
Wed 5th Sep Sep 5	Thu 6th Sep Sep 6	Fri 7th Sep Sep 7	Sat 8th Sep Sep 8	Sun 9th Sep Sep 9	Mon 10th Sep Sep 10	Tue 11th Sep Sep 11
-	7.5mi, 1:08:06 Running - General Split Summary === 1) 1m - 8:44(8:44/m) 149cal 6.87/7.87mph 2) 1m - 8:00(8:00/m) 151cal 7.5/8.1mph 3) 1m - 8:26(8:26/m) 147cal 7.11/7.43mph 4) 1m - 8:31(8:31/m) 151cal 7.04/7.56mph 5) 1m - 8:58(8:58/m) 148cal 6.7/7.06mph 6) 1m - 9:09(9:09/m) 148cal 6.56/6.91mph 7) 1m - 10:05(10:05/m) 151cal 5.95/6.76mph 8) 0.51m - 6:12(12:03/m) 67cal 4.98/6.35mph Add a comment	-	3.1mi, 22:40 Running - parkrun Split Summary === 1) 1m - 7:36(7:36/m) 149cal 7.9/9.77mph 2) 1m - 7:20(7:20/m) 147cal 8.18/8.7mph 3) 1m - 7:01(7:01/m) 150cal 8.56/9.04mph 4) 0.11m - 43(6:42/m) 15cal 8.95/8.72mph Add a comment 0.6mi, 5:21 Running - Warm Up Split Summary === 1) 0.55m - 5:21(9:47/m) 79cal 6.13/7.83mph Add a comment	-	5.3mi, 28:27 Cycling - General Split Summary === 1) 5m - 25:31(5:06/m) 369cal 11.76/24.61mph 2) 0.28m - 2:56(10:19/m) 48cal 5.82/14.26mph Add a comment 2mi, 22:43 Running - Coaching Split Summary === 1) 1m - 9:59(9:59/m) 144cal 6.01/7.99mph 2) 1m - 12:33(12:33/m) 136cal 4.78/8.87mph 3) 0.01m - 11(20:31/m) 1cal 2.92/4.24mph Add a comment 5.2mi, 24:43 Cycling - General Split Summary === 1) 5m - 20:49(4:10/m) 316cal 14.41/29.91mph 2) 0.23m - 3:54(17:12/m) 16cal 3.49/15.42mph Add a comment 3.8mi, 33:19 Running - General Split Summary === 1) 1m - 9:50(9:50/m) 149cal 6.1/7.01mph 2) 1m - 9:05(9:05/m) 147cal 6.6/7.08mph 3) 1m - 8:36(8:36/m) 146cal 6.98/7.47mph 4) 0.74m - 5:48(7:49/m) 109cal 7.67/9.14mph Add a comment	6.2mi, 54:36 Running - Pyramids Split Summary === 1) 0.97m - 8:32(8:49/m) 144cal 6.81/7.81mph 2) 0.43m - 3:00(6:58/m) 62cal 8.61/9.77mph 3) 0.31m - 3:00(9:34/m) 46cal 6.27/8.31mph 4) 0.29m - 2:00(6:56/m) 43cal 8.65/10.4mph 5) 0.21m - 2:00(9:41/m) 32cal 6.2/8.56mph 6) 0.15m - 1:00(6:47/m) 20cal 8.85/9.35mph 7) 0.09m - 1:00(11:17/m) 11cal 5.32/8.45mph 8) 0.14m - 1:00(7:10/m) 20cal 8.37/8.83mph 9) 0.08m - 1:00(12:27/m) 11cal 4.82/8.2mph 10) 0.28m - 2:00(7:11/m) 39cal 8.35/9.37mph 11) 0.15m - 2:00(12:57/m) 22cal 4.63/7.7mph 12) 0.41m - 3:00(7:19/m) 59cal 8.2/9.77mph 13) 0.28m - 3:00(10:38/m) 38cal 5.64/8.1mph 14) 0.41m - 3:00(7:24/m) 60cal 8.11/8.37mph 15) 0.3m - 3:00(10:04/m) 43cal 5.96/7.87mph 16) 0.27m - 2:00(7:29/m) 41cal 8.01/9.37mph 17) 0.2m - 2:00(10:00/m) 29cal 6/7.93mph 18) 0.15m - 1:00(6:33/m) 22cal 9.17/9.39mph 19) 0.07m - 1:00(13:52/m) 10cal 4.33/9.18mph 20) 1m - 9:32(9:32/m) 148cal 6.3/7.06mph 21) 0.05m - 32(10:37/m) 8cal 5.65/6.3mph Add a comment
Wed 12th Sep Sep 12	Thu 13th Sep Sep 13	Fri 14th Sep Sep 14	Sat 15th Sep Sep 15	Sun 16th Sep Sep 16	Mon 17th Sep Sep 17	Tue 18th Sep Sep 18
1.9mi, 31:06 Running - Coaching Split Summary === 1) 1m - 15:33(15:33/m) 99cal 3.86/4.82mph 2) 0.9m - 15:33(17:17/m) 90cal 3.47/4.11mph Add a comment	6.4mi, 55:47 Running - General Split Summary === 1) 1m - 9:01(9:01/m) 147cal 6.65/7.28mph 2) 1m - 9:27(9:27/m) 148cal 6.35/7.06mph 3) 1m - 8:38(8:38/m) 147cal 6.95/8.37mph 4) 1m - 9:00(9:00/m) 148cal 6.67/8.39mph 5) 1m - 8:34(8:34/m) 149cal 7/7.64mph 6) 1m - 8:04(8:04/m) 151cal 7.44/8.18mph 7) 0.39m - 3:04(7:51/m) 56cal 7.64/8.27mph Add a comment	-	-	6.2mi, 43:29 Running - Race Split Summary === 1) 1m - 6:40(6:40/m) 147cal 9.01/9.73mph 2) 1m - 7:02(7:02/m) 150cal 8.53/9.23mph 3) 1m - 7:04(7:04/m) 148cal 8.5/9.2mph 4) 1m - 6:55(6:55/m) 147cal 8.67/9.39mph 5) 1m - 7:07(7:07/m) 148cal 8.43/8.68mph 6) 1m - 7:16(7:16/m) 148cal 8.25/8.68mph 7) 0.23m - 1:24(6:05/m) 32cal 9.85/9.77mph Add a comment	2.3mi, 32:28 Running - Coaching Split Summary === 1) 1m - 11:30(11:30/m) 141cal 5.22/8.08mph 2) 1m - 16:41(16:41/m) 139cal 3.59/8.83mph 3) 0.33m - 4:17(12:49/m) 49cal 4.68/5.26mph Add a comment	4.5mi, 42:42 Running - Intervals Split Summary === 1) 0.88m - 7:51(8:55/m) 129cal 6.73/7.53mph 2) 0.52m - 3:44(7:09/m) 75cal 8.39/8.68mph 3) 0.03m - 1:35(1:00:29/m) 5cal 0.99/8.68mph 4) 0.52m - 3:41(7:05/m) 75cal 8.47/8.87mph 5) 0.01m - 2(7:29/m) 1cal 8.01/8.7mph 6) 0.02m - 1:31(1:04:15/m) 3cal 0.94/8.56mph 7) 0.51m - 3:42(7:13/m) 74cal 8.32/8.81mph 8) 0.01m - 9(12:18/m) 2cal 4.88/8.6mph 9) 0.01m - 1:27(1:43:01/m) 1cal 0.58/2.55mph 10) 0.52m - 3:54(7:33/m) 74cal 7.95/8.54mph 11) 0.02m - 1:33(1:14:58/m) 3cal 0.8/8.39mph 12) 0.52m - 3:59(7:41/m) 77cal 7.81/8.39mph 13) 0.03m - 1:39(58:45/m) 5cal 1.02/8.22mph 14) 0.52m - 3:51(7:22/m) 75cal 8.14/8.81mph 15) 0.33m - 4:03(12:10/m) 46cal 4.93/8.7mph Add a comment
Wed 19th Sep Sep 19	Thu 20th Sep Sep 20	Fri 21st Sep Sep 21	Sat 22nd Sep Sep 22	Sun 23rd Sep Sep 23	Mon 24th Sep Sep 24	Tue 25th Sep Sep 25
-	14.1mi, 2:15:39 Running - Long Run Split Summary === 1) 1m - 8:50(8:50/m) 148cal 6.79/7.7mph 2) 1m - 10:37(10:37/m) 129cal 5.65/7.64mph 3) 0.47m - 4:21(9:19/m) 63cal 6.44/6.91mph 4) 1m - 8:23(8:23/m) 147cal 7.16/8.68mph 5) 0.4m - 3:33(8:48/m) 60cal 6.82/7.47mph 6) 0.86m - 7:50(9:08/m) 130cal 6.57/7.72mph 7) 1m - 10:56(10:56/m) 137cal 5.48/6.93mph 8) 1m - 9:24(9:24/m) 144cal 6.38/7.58mph 9) 0.07m - 44(10:26/m) 10cal 5.75/6.53mph 10) 1m - 9:15(9:15/m) 148cal 6.49/7.53mph 11) 1m - 11:04(11:04/m) 136cal 5.42/7.16mph 12) 1m - 9:40(9:40/m) 148cal 6.2/6.89mph 13) 1m - 9:49(9:49/m) 147cal 6.11/7.03mph 14) 1m - 9:37(9:37/m) 150cal 6.24/6.91mph 15) 1m - 9:34(9:34/m) 151cal 6.27/7.22mph 16) 1m - 9:42(9:42/m) 149cal 6.19/6.57mph 17) 0.25m - 2:20(9:10/m) 38cal 6.54/7.08mph Add a comment	-	3.1mi, 23:28 Running - parkrun Split Summary === 1) 1m - 7:39(7:39/m) 148cal 7.84/8.6mph 2) 1m - 7:38(7:38/m) 151cal 7.87/8.56mph 3) 1m - 7:30(7:30/m) 151cal 8/8.64mph 4) 0.11m - 41(6:08/m) 13cal 9.78/9.62mph Add a comment	-	5mi, 27:00 Cycling - General Split Summary === 1) 4.96m - 27:00(5:27/m) 385cal 11.01/24.63mph Add a comment 2mi, 26:38 Running - Coaching Split Summary === 1) 1m - 13:29(13:29/m) 144cal 4.45/9.02mph 2) 1m - 12:52(12:52/m) 121cal 4.67/9.37mph 3) 0.02m - 17(14:24/m) 2cal 4.17/4.84mph Add a comment 5.2mi, 23:27 Cycling - General Split Summary === 1) 5m - 21:45(4:21/m) 321cal 13.79/28.2mph 2) 0.24m - 1:42(7:09/m) 19cal 8.4/14.71mph Add a comment	-

2018	Date	Result	WAVA
Mic Morris 10k	16 Sep	43:27	70.09%
Severn Bridge Half Marathon	26 Aug	1:46:05	62.58%
Murder Mile	3 Aug	13:21	31.52%
Sorbrook Slog	22 Jul	1:10:17	49.13%
Tintern Trot	5 Jul	59:15	49.63%
Two Tunnels Half Marathon	6 May	1:51:20	59.13%
Two Tunnels 10k (Race 1 of 4)	18 Feb	48:20	62.50%
Two Tunnels 5km (Race 1 of 4)	18 Feb	23:24	62.03%
2017	Date	Result	WAVA
Merthyr Mawr Christmas Pudding Race	10 Dec		0.00%
Big Fetch Mile - Cardiff	28 Oct	6:27	64.72%
Ponty Plod	15 Oct	1:55:00	47.42%
Cardiff Half Marathon	1 Oct	1:54:11	57.66%
Mic Morris 10k	17 Sep	44:26	67.99%
Cwmcarn Scenic 7	10 Sep	59:35	57.49%
Bath Two Tunnels 10km (Date 4 of 4)	20 Aug	49:20	61.24%
Murder Mile	4 Aug	13:16	31.46%
Utah Valley Half Marathon	10 Jun	1:46:22	61.89%
Crissy Field parkrun	27 May	22:11	65.43%
Sorbrook Duo (road)	7 May	51:49	57.84%
GLCL Road Race 1: Parc Bryn Bach	2 May	46:46	61.89%
Gilwern Grunt	17 Apr	1:24:36	43.61%
Kymin Dash	9 Apr	1:01:50	55.74%
Cambridge Half Marathon	5 Mar	1:49:13	59.77%
Pontypool Home Run 10k	26 Feb	50:13	59.69%
2016	Date	Result	WAVA
Seven Sins Run	27 Dec	1:19:42	42.64%
Severn Bridge 5	7 Dec	40:34	58.68%
Cardiff Half Marathon	2 Oct	2:07:54	51.04%
London Marathon	24 Apr	4:08:08	54.26%
20/20 Fission	19 Mar	2:56:14	57.05%
City of Newport Half Marathon	6 Mar	1:51:49	57.90%
Pontypool Home run 10k	28 Feb	51:12	58.09%
Lliswerry 8	31 Jan	1:05:53	58.48%
2015	Date	Result	WAVA
Cardiff Half Marathon	4 Oct	1:59:22	54.24%
Rose Inn Series Race 4	11 Aug	31:17	58.81%
Tintern Trot	2 Jul	59:45	48.06%
Caerphilly 10k	21 Jun	48:29	61.34%
Pontypool parkrun	6 Jun	22:23	63.84%
Pontypool parkrun	30 May	22:28	63.60%
Pontypool parkrun	16 May	23:05	61.42%
Pontypool parkrun	2 May	22:38	62.64%
Pontypool parkrun	25 Apr	22:56	61.82%
Edinburgh parkrun	18 Apr	22:48	62.18%
Pontypool parkrun	11 Apr	23:15	60.98%
Pontypool parkrun	4 Apr	24:05	58.87%
Pontypool parkrun	28 Mar	23:41	59.86%
Pontypool parkrun	21 Mar	25:41	55.20%
Pontypool parkrun	14 Mar	23:36	60.07%
Pontypool parkrun	7 Mar	24:08	58.75%
Pontypool parkrun	28 Feb	23:26	60.50%
Pontypool 10k	22 Feb	50:22	58.46%
Pontypool parkrun	14 Feb	23:36	60.07%
Pontypool parkrun	7 Feb	23:52	59.40%
Pontypool parkrun	31 Jan	24:14	58.50%
Pontypool parkrun	24 Jan	23:37	60.03%
Pontypool parkrun	10 Jan	25:27	55.71%

Marchog M45

About Me

Race Standard

Planned Races

Groups

2018 Targets

Member of the Month

Buddies

2018

2017

2016

2015