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Marchog M50

About

Race Times

All Races

Mileage

Training

Pontypool & District Runners

Races
75
Miles
6915
Miles
392
Mile
6:27
5k
22:11
5M
40:34
10k
43:27
Half
1:46:05
20M
2:54:25
Mara
4:08:08

About Me

Fat man running!

Planned Races
5th Jun 21	Race to the Tower

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2021 Targets

RUN
1250
WALK
400

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Buddies

Dist	Races	PB	2015	2016	2017	2018	2019	2020
1mi	3	6:27 6:27/mi			6:27		13:26
5km	20	22:11 7:08/mi	22:23		22:11	23:24
4mi	2	31:17 7:49/mi	31:17				48:52
8km	1	1:01:03 12:17/mi					1:01:03
5mi	2	40:34 8:07/mi		40:34
6mi	5	46:46 7:48/mi	59:45		46:46	59:15	57:33
6.2mi	1	50:22 8:07/mi	50:22
10km	9	43:27 7:00/mi	48:29	51:12	44:26	43:27	48:26
6.8mi	1	57:17 8:25/mi					57:17
7mi	6	59:35 8:31/mi		1:19:42	59:35	1:10:17	1:01:26
7.1mi	1	1:01:50 8:43/mi			1:01:50
8mi	3	1:02:46 7:51/mi		1:05:53			1:02:46
9mi	1	1:27:10 9:41/mi					1:27:10
11mi	1	1:55:00 10:27/mi			1:55:00
13.1mi	14	1:46:05 8:06/mi	1:59:22	1:51:49	1:46:22	1:46:05	1:48:07	1:48:40
14.8mi	1	2:52:33 11:40/mi					2:52:33
20mi	2	2:54:25 8:43/mi		2:56:14				2:54:25
26.2mi	1	4:08:08 9:28/mi		4:08:08

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	60	0	0	0	0	0	0	0	0	0	0	0	60
2020	134	136	151	136	106	88	118	103	79	101	127	122	1401
2020	11	0	0	0	0	0	0	0	0	0	0	0	11
2019	117	76	123	97	93	103	103	101	106	116	94	75	1204
2018	70	95	87	126	110	93	96	123	99	102	88	100	1190
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	91	109	96	970
2014	0	0	0	0	0	0	0	0	0	0	9	47	56

Fri 25th Dec Dec 25	Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31
1.1mi, 30:18 Cross-Training - Walking Split Summary === 1) 1.09m - 30:18(27:46/m) 110cal 47/76rpm 2.16/2.98mph Add a comment	8.3mi, 1:19:00 Running - General Split Summary === 1) 1m - 9:17(9:17/m) 159cal 6.46/7.35mph 2) 1m - 8:14(8:14/m) 161cal 7.29/8.12mph 3) 1m - 8:39(8:39/m) 156cal 6.93/7.64mph 4) 1m - 8:42(8:42/m) 161cal 6.9/7.58mph 5) 1m - 9:15(9:15/m) 159cal 6.48/7.47mph 6) 1m - 9:46(9:46/m) 155cal 6.14/7.33mph 7) 1m - 10:22(10:22/m) 162cal 5.79/7.26mph 8) 1m - 11:46(11:46/m) 135cal 5.1/6.62mph 9) 0.33m - 2:58(8:58/m) 50cal 6.69/7.51mph Add a comment	0.7mi, 21:41 Cross-Training - Walking Split Summary === 1) 0.71m - 21:41(30:43/m) 69cal 50/78rpm 1.95/3.74mph Add a comment	13.1mi, 2:10:50 Running - Medium Long Run Split Summary === 1) 1m - 10:16(10:16/m) 151cal 5.84/6.95mph 2) 1m - 13:15(13:15/m) 129cal 4.53/7.62mph 3) 1m - 8:38(8:38/m) 157cal 6.95/7.45mph 4) 1m - 9:02(9:02/m) 158cal 6.64/7.39mph 5) 1m - 10:04(10:04/m) 156cal 5.96/7.22mph 6) 1m - 9:47(9:47/m) 157cal 6.13/6.82mph 7) 1m - 9:28(9:28/m) 161cal 6.34/7.31mph 8) 1m - 9:49(9:49/m) 158cal 6.12/6.57mph 9) 1m - 9:53(9:53/m) 161cal 6.07/6.78mph 10) 1m - 9:33(9:33/m) 151cal 6.28/7.22mph 11) 1m - 8:36(8:36/m) 152cal 6.97/7.87mph 12) 1m - 8:14(8:14/m) 158cal 7.29/8.08mph 13) 1m - 13:05(13:05/m) 154cal 4.58/7.7mph 14) 0.12m - 1:09(9:15/m) 21cal 6.49/7.7mph Add a comment	2mi, 35:29 Cross-Training - Walking Split Summary === 1) 1.98m - 35:29(17:55/m) 194cal 56/65rpm 3.35/5.16mph Add a comment	2.9mi, 1:23:38 Cross-Training - Walking Split Summary === 1) 2.94m - 1:23:38(28:27/m) 288cal 48/79rpm 2.11/3.59mph Add a comment	1.4mi, 39:12 Cross-Training - Walking Split Summary === 1) 1m - 29:19(29:19/m) 115cal 2.05/3.28mph 2) 0.58m - 12:44(22:05/m) 63cal 2.72/24.25mph Add a comment 6.3mi, 55:42 Running - General Split Summary === 1) 1m - 9:11(9:11/m) 157cal 6.53/6.8mph 2) 1m - 8:55(8:55/m) 158cal 6.73/7.06mph 3) 1m - 8:56(8:56/m) 157cal 6.72/6.97mph 4) 1m - 9:08(9:08/m) 158cal 6.57/6.99mph 5) 1m - 9:01(9:01/m) 159cal 6.65/7.37mph 6) 1m - 8:26(8:26/m) 156cal 7.12/7.62mph 7) 0.27m - 2:06(7:49/m) 42cal 7.68/7.74mph Add a comment
Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7
4.5mi, 1:32:47 Cross-Training - Walking Split Summary === 1) 4.48m - 1:32:47(20:42/m) 402cal 55/114rpm 2.9/4.95mph Add a comment	2.1mi, 39:41 Cross-Training - Walking Split Summary === 1) 2.05m - 39:41(19:24/m) 195cal 56/62rpm 3.09/4.74mph Add a comment	1mi, 21:04 Cross-Training - Walking Split Summary === 1) 1.04m - 21:04(20:20/m) 101cal 55/62rpm 2.95/4.4mph Add a comment 8.4mi, 1:55:14 Running - General Split Summary === 1) 1m - 18:10(18:10/m) 123cal 3.3/5.53mph 2) 1m - 12:38(12:38/m) 152cal 4.75/6.28mph 3) 1m - 10:27(10:27/m) 161cal 5.74/6.72mph 4) 1m - 14:15(14:15/m) 137cal 4.21/7.06mph 5) 1m - 20:06(20:06/m) 124cal 2.99/8.1mph 6) 1m - 10:25(10:25/m) 159cal 5.76/6.47mph 7) 1m - 11:45(11:45/m) 152cal 5.1/6.22mph 8) 1m - 13:58(13:58/m) 144cal 4.29/6.51mph 9) 0.36m - 3:29(9:40/m) 56cal 6.21/7.99mph Add a comment	1.1mi, 22:50 Cross-Training - Walking Split Summary === 1) 1.09m - 22:50(20:52/m) 105cal 55/64rpm 2.88/4.63mph Add a comment 5.4mi, 47:17 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 159cal 6.79/7.56mph 2) 1m - 9:05(9:05/m) 154cal 6.61/7.26mph 3) 1m - 8:36(8:36/m) 157cal 6.98/7.51mph 4) 1m - 8:57(8:57/m) 158cal 6.7/7.12mph 5) 1m - 8:21(8:21/m) 160cal 7.18/7.89mph 6) 0.39m - 3:29(8:56/m) 59cal 6.72/7.7mph Add a comment	0.7mi, 15:40 Cross-Training - Walking Split Summary === 1) 0.68m - 15:40(22:55/m) 70cal 49/61rpm 2.62/3.9mph Add a comment	4.1mi, 35:55 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 156cal 6.67/7.18mph 2) 1m - 8:50(8:50/m) 160cal 6.79/7.33mph 3) 1m - 9:08(9:08/m) 157cal 6.56/7.08mph 4) 1m - 8:36(8:36/m) 157cal 6.97/7.64mph 5) 0.05m - 20(7:03/m) 6cal 8.51/7.58mph Add a comment	2.5mi, 49:19 Cross-Training - Walking Split Summary === 1) 2.47m - 49:19(19:56/m) 245cal 55/75rpm 3.01/4.91mph Add a comment
Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14
1.1mi, 22:01 Cross-Training - Walking Split Summary === 1) 1.06m - 22:01(20:48/m) 96cal 57/66rpm 2.88/4.47mph Add a comment	1.6mi, 42:01 Cross-Training - Walking Split Summary === 1) 1.64m - 42:01(25:38/m) 162cal 49/97rpm 2.34/6.32mph Add a comment 3.1mi, 28:05 Running - Dog Running Split Summary === 1) 1m - 8:57(8:57/m) 154cal 6.7/8.33mph 2) 1m - 8:30(8:30/m) 161cal 7.06/8.25mph 3) 1m - 9:36(9:36/m) 153cal 6.25/8.01mph 4) 0.13m - 1:02(7:57/m) 18cal 7.55/7.16mph Add a comment	2.2mi, 1:00:18 Cross-Training - Walking Split Summary === 1) 2.15m - 1:00:18(28:02/m) 214cal 50/62rpm 2.14/4.07mph Add a comment	6.2mi, 57:25 Running - General Split Summary === 1) 1m - 9:01(9:01/m) 159cal 6.65/7.66mph 2) 1m - 7:43(7:43/m) 161cal 7.78/8.66mph 3) 1m - 8:32(8:32/m) 158cal 7.03/7.78mph 4) 1m - 8:45(8:45/m) 158cal 6.86/7.99mph 5) 1m - 9:38(9:38/m) 159cal 6.23/7.41mph 6) 1m - 10:47(10:47/m) 160cal 5.57/6.89mph 7) 0.24m - 2:59(12:26/m) 33cal 4.83/6.62mph Add a comment	5.8mi, 1:06:07 Running - Hill Work Split Summary === 1) 1m - 10:10(10:10/m) 160cal 5.9/7.1mph 2) 0.02m - 11(8:40/m) 2cal 6.92/7.18mph 3) 0.03m - 20(11:41/m) 4cal 5.13/5.74mph 4) 0.04m - 23(10:17/m) 5cal 5.84/5.95mph 5) 0.06m - 40(10:46/m) 11cal 5.57/6.3mph 6) 0.06m - 38(10:07/m) 10cal 5.93/6.22mph 7) 0.1m - 1:00(10:05/m) 16cal 5.95/6.26mph 8) 0.11m - 56(8:49/m) 16cal 6.81/6.95mph 9) 0.09m - 1:00(10:32/m) 17cal 5.7/6.95mph 10) 0.1m - 52(8:46/m) 15cal 6.85/6.93mph 11) 0.06m - 40(10:31/m) 11cal 5.71/6.89mph 12) 0.07m - 37(9:10/m) 9cal 6.55/6.55mph 13) 0.03m - 20(10:34/m) 6cal 5.67/6.55mph 14) 0.04m - 22(8:56/m) 6cal 6.71/6.87mph 15) 0.05m - 2:00(42:48/m) 5cal 1.4/6.87mph 16) 0.03m - 20(10:14/m) 4cal 5.87/7.06mph 17) 0.04m - 21(9:07/m) 5cal 6.58/7.08mph 18) 0.06m - 40(10:31/m) 11cal 5.71/7.08mph 19) 0.07m - 34(8:30/m) 9cal 7.06/7.31mph 20) 0.1m - 1:00(10:03/m) 17cal 5.97/7.35mph 21) 0.1m - 55(9:03/m) 15cal 6.63/6.78mph 22) 0.09m - 1:00(11:36/m) 15cal 5.17/6.68mph 23) 0.1m - 51(8:48/m) 13cal 6.82/6.87mph 24) 0.06m - 40(11:05/m) 11cal 5.41/6.87mph 25) 0.07m - 37(9:24/m) 10cal 6.38/6.64mph 26) 0.03m - 20(11:15/m) 5cal 5.33/6.59mph 27) 0.04m - 21(9:45/m) 5cal 6.15/6.55mph 28) 0.04m - 2:00(54:18/m) 3cal 1.11/6.49mph 29) 0.03m - 20(11:15/m) 4cal 5.33/6.99mph 30) 0.04m - 22(9:24/m) 6cal 6.38/6.72mph 31) 0.06m - 40(10:29/m) 11cal 5.72/6.64mph 32) 0.07m - 36(8:44/m) 10cal 6.87/7.08mph 33) 0.09m - 1:00(10:39/m) 17cal 5.63/7.08mph 34) 0.1m - 52(8:25/m) 15cal 7.12/7.41mph 35) 0.1m - 1:00(10:29/m) 17cal 5.72/7.41mph 36) 0.1m - 52(8:28/m) 15cal 7.09/7.39mph 37) 0.06m - 40(11:12/m) 11cal 5.36/7.39mph 38) 0.06m - 36(9:15/m) 9cal 6.49/6.78mph 39) 0.03m - 20(11:41/m) 6cal 5.13/6.8mph 40) 0.04m - 22(10:00/m) 4cal 6/6.3mph 41) 0.05m - 2:00(41:14/m) 9cal 1.46/6.39mph 42) 0.03m - 20(12:10/m) 4cal 4.93/6.14mph 43) 0.03m - 21(9:58/m) 5cal 6.02/6.16mph 44) 0.06m - 40(11:44/m) 9cal 5.11/6.18mph 45) 0.06m - 36(9:29/m) 9cal 6.32/6.26mph 46) 0.09m - 1:00(11:22/m) 15cal 5.28/6.28mph 47) 0.09m - 52(9:06/m) 13cal 6.6/6.74mph 48) 0.09m - 1:00(11:16/m) 15cal 5.32/6.78mph 49) 0.09m - 49(8:53/m) 13cal 6.75/7.08mph 50) 0.05m - 40(12:27/m) 10cal 4.82/7.08mph 51) 0.06m - 35(9:29/m) 9cal 6.33/6.64mph 52) 0.02m - 20(14:33/m) 5cal 4.12/6.62mph 53) 0.03m - 20(11:30/m) 4cal 5.21/5.99mph 54) 0.04m - 2:00(46:36/m) 5cal 1.29/5.89mph 55) 0.02m - 20(13:33/m) 3cal 4.43/6.2mph 56) 0.03m - 21(10:56/m) 5cal 5.48/6.16mph 57) 0.06m - 40(11:57/m) 10cal 5.02/6.1mph 58) 0.06m - 35(10:08/m) 8cal 5.93/6.3mph 59) 0.08m - 1:00(11:56/m) 14cal 5.03/6.28mph 60) 0.09m - 48(9:07/m) 13cal 6.58/6.82mph 61) 0.09m - 1:00(11:24/m) 15cal 5.26/6.76mph 62) 0.1m - 51(8:59/m) 14cal 6.68/6.93mph 63) 0.05m - 40(13:13/m) 10cal 4.54/6.78mph 64) 0.06m - 35(9:42/m) 8cal 6.19/5.99mph 65) 0.03m - 20(13:05/m) 5cal 4.58/5.99mph 66) 0.03m - 19(9:47/m) 4cal 6.13/6.49mph 67) 0.04m - 2:00(52:26/m) 5cal 1.15/6.49mph 68) 0.03m - 20(10:45/m) 4cal 5.58/7.01mph 69) 0.04m - 21(9:33/m) 5cal 6.28/6.62mph 70) 0.06m - 40(10:57/m) 11cal 5.48/6.55mph 71) 0.06m - 35(9:05/m) 9cal 6.61/6.62mph 72) 0.09m - 1:00(11:19/m) 15cal 5.3/6.62mph 73) 0.1m - 49(8:33/m) 13cal 7.01/7.08mph 74) 0.09m - 1:00(10:51/m) 16cal 5.53/7.08mph 75) 0.1m - 50(8:25/m) 14cal 7.13/7.33mph 76) 0.06m - 40(10:53/m) 11cal 5.51/7.33mph 77) 0.06m - 35(9:05/m) 9cal 6.61/6.55mph 78) 0.03m - 20(12:11/m) 5cal 4.93/6.55mph 79) 0.04m - 26(10:31/m) 6cal 5.7/5.97mph 80) 0m - 1(7:57/m) 7.54/5.82mph Add a comment 1.1mi, 22:27 Cross-Training - Walking Split Summary === 1) 1.07m - 22:27(21:01/m) 101cal 56/65rpm 2.86/4.44mph Add a comment	-	1.1mi, 23:10 Cross-Training - Walking Split Summary === 1) 1.07m - 23:10(21:38/m) 103cal 54/62rpm 2.77/4.95mph Add a comment 7.1mi, 1:05:42 Running - General Split Summary === 1) 1m - 8:57(8:57/m) 159cal 6.71/7.56mph 2) 1m - 7:52(7:52/m) 165cal 7.63/8.12mph 3) 1m - 8:29(8:29/m) 163cal 7.07/7.56mph 4) 1m - 9:13(9:13/m) 159cal 6.51/7.2mph 5) 1m - 10:01(10:01/m) 161cal 5.99/7.2mph 6) 1m - 11:05(11:05/m) 162cal 5.41/7.28mph 7) 1m - 9:33(9:33/m) 161cal 6.29/7.87mph 8) 0.07m - 33(7:43/m) 11cal 7.78/7.89mph Add a comment
Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21
1.1mi, 20:42 Cross-Training - Walking Split Summary === 1) 1.09m - 20:42(19:04/m) 106cal 55/79rpm 3.15/4.44mph Add a comment	1.6mi, 33:08 Cross-Training - Walking Split Summary === 1) 1.64m - 33:08(20:14/m) 152cal 55/68rpm 2.97/4.47mph Add a comment 3.1mi, 28:26 Running - General Split Summary === 1) 1m - 8:33(8:33/m) 161cal 7.02/7.66mph 2) 1m - 9:43(9:43/m) 161cal 6.17/7.58mph 3) 1m - 9:14(9:14/m) 157cal 6.5/7.93mph 4) 0.11m - 55(8:11/m) 18cal 7.33/8.1mph Add a comment	2mi, 50:18 Cross-Training - Walking Split Summary === 1) 2.02m - 50:18(24:55/m) 203cal 49/62rpm 2.41/12.63mph Add a comment 12.1mi, 1:55:45 Running - General Split Summary === 1) 1m - 9:40(9:40/m) 159cal 6.2/7.89mph 2) 1m - 12:45(12:45/m) 127cal 4.71/7.58mph 3) 1m - 8:22(8:22/m) 161cal 7.18/7.89mph 4) 1m - 8:23(8:23/m) 165cal 7.16/8.35mph 5) 1m - 9:22(9:22/m) 159cal 6.41/7.2mph 6) 1m - 9:12(9:12/m) 157cal 6.53/7.41mph 7) 1m - 9:12(9:12/m) 159cal 6.53/7.45mph 8) 1m - 9:08(9:08/m) 165cal 6.57/7.43mph 9) 1m - 8:58(8:58/m) 159cal 6.7/7.49mph 10) 1m - 8:57(8:57/m) 158cal 6.7/7.47mph 11) 1m - 11:12(11:12/m) 164cal 5.36/7.35mph 12) 1m - 9:47(9:47/m) 160cal 6.13/7.53mph 13) 0.11m - 48(7:32/m) 16cal 7.97/7.76mph Add a comment	1.1mi, 19:56 Cross-Training - Walking Split Summary === 1) 1.07m - 19:56(18:42/m) 103cal 56/65rpm 3.21/4.84mph Add a comment	5.1mi, 46:31 Running - General Split Summary === 1) 1m - 9:34(9:34/m) 159cal 6.28/7.12mph 2) 1m - 9:01(9:01/m) 161cal 6.65/7.43mph 3) 1m - 9:02(9:02/m) 158cal 6.64/7.03mph 4) 1m - 9:34(9:34/m) 161cal 6.27/6.91mph 5) 1m - 8:51(8:51/m) 162cal 6.78/7.18mph 6) 0.06m - 30(8:51/m) 8cal 6.78/6.72mph Add a comment	1mi, 22:14 Cross-Training - Walking Split Summary === 1) 0.99m - 22:14(22:27/m) 96cal 53/68rpm 2.67/4.09mph Add a comment	-

2021	Distance	Date	Result	WAVA
Seven Sins Run	7mi	3 Jan		0.00%
2020	Distance	Date	Result	WAVA
San Domenico 20	20mi	15 Mar	2:54:25	58.46%
Admiral City of Newport Half Marathon	13.1mi	1 Mar	1:48:40	59.96%
2019	Distance	Date	Result	WAVA
Seven Sins Run	7mi	28 Dec	1:26:09	39.59%
Endurancelife Coastal Trail Series - Gower - Half Marathon	14.8mi	9 Nov	2:52:33	42.66%
Cardiff Half Marathon	13.1mi	6 Oct	1:51:38	58.36%
Double Gloucester	4mi	29 Sep	48:52	38.87%
Cwmcarn Scenic 7	7mi	15 Sep	1:01:26	55.52%
Murder Mile	1mi	2 Aug	13:26	31.57%
Tintern Trot	6mi	4 Jul	57:33	50.41%
Blade Runner	6.8mi	26 Jun	57:17	57.39%
Coity Fell Race	8km	15 Jun	1:01:03	39.20%
Snowdonia Half Marathon	13.1mi	19 May	2:03:03	52.49%
The Ciderthon	13.1mi	5 May	1:57:00	55.21%
Gilwern Grunt	8mi	22 Apr	1:32:00	42.01%
Rogue Runs - Chepstow Park woods night race	5mi	28 Mar	38:43	61.68%
Admiral City of Newport Half Marathon	13.1mi	3 Mar	1:48:07	59.74%
Pontypool Home run 10k	10km	24 Feb	48:26	61.51%
Lliswerry 8	8mi	27 Jan	1:02:46	61.58%
Riverbank Rollick	9mi	13 Jan	1:27:10	50.33%
2018	Distance	Date	Result	WAVA
Seven Sins Run	7mi	28 Dec	1:16:07	44.43%
Merthyr Mawr Christmas Pudding Race	6mi	9 Dec	1:06:32	43.24%
Windsor Half Marathon	13.1mi	30 Sep	1:49:36	58.93%
Mic Morris 10k	10km	16 Sep	43:27	68.56%
Severn Bridge Half Marathon	13.1mi	26 Aug	1:46:05	60.89%
Murder Mile	1mi	3 Aug		0.00%
Sorbrook Slog	7mi	22 Jul	1:10:17	48.12%
Tintern Trot	6mi	5 Jul	59:15	48.55%
Two Tunnels Half Marathon	13.1mi	6 May	1:51:20	57.52%
Two Tunnels 10k (Race 1 of 4)	10km	18 Feb	48:20	61.13%
Two Tunnels 5km (Race 1 of 4)	5km	18 Feb	23:24	62.10%
2017	Distance	Date	Result	WAVA
Big Fetch Mile - Cardiff	1mi	28 Oct	6:27	64.72%
Ponty Plod	11mi	15 Oct	1:55:00	46.31%
Cardiff Half Marathon	13.1mi	1 Oct	1:54:11	56.08%
Mic Morris 10k	10km	17 Sep	44:26	66.49%
Cwmcarn Scenic 7	7mi	10 Sep	59:35	56.29%
Bath Two Tunnels 10km (Date 4 of 4)	10km	20 Aug	49:20	59.89%
Murder Mile	1mi	4 Aug	13:16	31.46%
Utah Valley Half Marathon	13.1mi	10 Jun	1:46:22	60.20%
Crissy Field parkrun	5km	27 May	22:11	65.50%
Sorbrook Duo (road)	10km	7 May	51:49	56.55%
GLCL Road Race 1: Parc Bryn Bach	6mi	2 May	46:46	60.51%
Gilwern Grunt	7.6mi	17 Apr	1:24:36	42.68%
Kymin Dash	7.1mi	9 Apr	1:01:50	54.56%
Cambridge Half Marathon	13.1mi	5 Mar	1:49:13	58.14%
Pontypool Home Run 10k	10km	26 Feb	50:13	58.36%
2016	Distance	Date	Result	WAVA
Seven Sins Run	7mi	27 Dec	1:19:42	41.73%
Severn Bridge 5	5mi	7 Dec	40:34	57.92%
Cardiff Half Marathon	13.1mi	2 Oct	2:07:54	49.64%
London Marathon	26.2mi	24 Apr	4:08:08	53.43%
20/20 Fission	20mi	19 Mar	2:56:14	55.91%
City of Newport Half Marathon	13.1mi	6 Mar	1:51:49	56.31%
Pontypool Home run 10k	10km	28 Feb	51:12	56.77%
Lliswerry 8	8mi	31 Jan	1:05:53	57.22%
2015	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	4 Oct	1:59:22	52.75%
Rose Inn Series Race 4	4mi	11 Aug	31:17	58.92%
Tintern Trot	6mi	2 Jul	59:45	46.97%
Caerphilly 10k	10km	21 Jun	48:29	59.95%
Pontypool parkrun	5km	6 Jun	22:23	63.96%
Pontypool parkrun	5km	30 May	22:28	63.72%
Pontypool parkrun	5km	16 May	23:05	61.56%
Pontypool parkrun	5km	2 May	22:38	62.79%
Pontypool parkrun	5km	25 Apr	22:56	61.97%
Edinburgh parkrun	5km	18 Apr	22:48	62.33%
Pontypool parkrun	5km	11 Apr	23:15	61.12%
Pontypool parkrun	5km	4 Apr	24:05	59.01%
Pontypool parkrun	5km	28 Mar	23:41	60.00%
Pontypool parkrun	5km	21 Mar	25:41	55.33%
Pontypool parkrun	5km	14 Mar	23:36	60.22%
Pontypool parkrun	5km	7 Mar	24:08	58.89%
Pontypool parkrun	5km	28 Feb	23:26	60.65%
Pontypool 10k	6.2mi	22 Feb	50:22	57.11%
Pontypool parkrun	5km	14 Feb	23:36	60.22%
Pontypool parkrun	5km	7 Feb	23:52	59.54%
Pontypool parkrun	5km	31 Jan	24:14	58.64%
Pontypool parkrun	5km	24 Jan	23:37	60.17%
Pontypool parkrun	5km	10 Jan	25:27	55.84%

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