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Marchog M45

About

Race Times

All Races

Mileage

Training

Pontypool & District Runners

Races
61
Miles
4553
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

Coyote (61)

Planned Races

28 Mar 19	Rogue Runs - Chepstow Park woods night race
14 Apr 19	Kymin Dash
05 May 19	The Ciderthon
19 May 19	Snowdonia Half Marathon
04 Jul 19	Tintern Trot
06 Oct 19	Cardiff Half Marathon
26 Oct 19	Snowdonia Marathon

Groups

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

2019 Targets

BIKE
250
RUN
1000

Set your targets for 2019

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2015	2016	2017	2018	2019
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	4	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	9	48:29	51:12	44:26	43:27	48:26
7mi	Cwmcarn Scenic 77mi	59:35	8:31	57.49	4		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	1:02:46	7:51	62.88	2		1:05:53			1:02:46
9mi	Riverbank Rollick9mi	1:27:10	9:41	51.39	1					1:27:10
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	10	1:59:22	1:51:49	1:46:22	1:46:05	1:48:07
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
2019	117	76	102	0	0	0	0	0	0	0	0	0	295
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	98	109	96	977
2014	0	0	0	0	0	0	0	0	0	0	9	47	56

Thu 28th Feb Feb 28	Fri 1st Mar Mar 1	Sat 2nd Mar Mar 2	Sun 3rd Mar Mar 3	Mon 4th Mar Mar 4	Tue 5th Mar Mar 5	Wed 6th Mar Mar 6
4.5mi, 40:49 Running - Recovery Run Split Summary === 1) 1m - 8:49(8:49/m) 154cal 6.81/7.08mph 2) 1m - 9:01(9:01/m) 153cal 6.65/7.06mph 3) 1m - 8:50(8:50/m) 157cal 6.79/7.81mph 4) 1m - 9:37(9:37/m) 158cal 6.24/7.14mph 5) 0.5m - 4:33(9:08/m) 74cal 6.57/7.45mph Add a comment	-	-	13.2mi, 1:48:15 Running - Race Split Summary === 1) 1m - 7:54(7:54/m) 156cal 7.6/8.01mph 2) 1m - 8:10(8:10/m) 156cal 7.36/7.56mph 3) 1m - 8:04(8:04/m) 156cal 7.44/7.68mph 4) 1m - 8:25(8:25/m) 156cal 7.13/8.08mph 5) 1m - 8:22(8:22/m) 156cal 7.16/8.06mph 6) 1m - 8:00(8:00/m) 156cal 7.5/7.99mph 7) 1m - 8:37(8:37/m) 155cal 6.96/7.51mph 8) 1m - 8:07(8:07/m) 158cal 7.39/8.01mph 9) 1m - 8:25(8:25/m) 153cal 7.12/8.1mph 10) 1m - 8:34(8:34/m) 155cal 7.01/7.53mph 11) 1m - 8:21(8:21/m) 157cal 7.19/7.68mph 12) 1m - 8:19(8:19/m) 156cal 7.22/7.62mph 13) 1m - 7:51(7:51/m) 154cal 7.64/8.08mph 14) 0.18m - 1:07(6:15/m) 26cal 9.59/13.09mph Add a comment	3mi, 35:03 Running - Coaching Split Summary === 1) 1m - 11:53(11:53/m) 151cal 5.05/6.66mph 2) 1m - 11:39(11:39/m) 147cal 5.15/6.2mph 3) 1m - 11:22(11:22/m) 157cal 5.28/5.93mph 4) 0.01m - 10(13:39/m) 2cal 4.4/5.26mph Add a comment 3.8mi, 31:53 Running - Recovery Run Split Summary === 1) 1m - 9:01(9:01/m) 158cal 6.65/7.41mph 2) 1m - 8:33(8:33/m) 156cal 7.02/7.45mph 3) 1m - 8:11(8:11/m) 159cal 7.33/7.83mph 4) 0.75m - 6:08(8:12/m) 117cal 7.31/7.66mph Add a comment	-	-
Thu 7th Mar Mar 7	Fri 8th Mar Mar 8	Sat 9th Mar Mar 9	Sun 10th Mar Mar 10	Mon 11th Mar Mar 11	Tue 12th Mar Mar 12	Wed 13th Mar Mar 13
3.2mi, 28:55 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 153cal 6.67/7.2mph 2) 1m - 8:38(8:38/m) 154cal 6.96/7.2mph 3) 1m - 9:19(9:19/m) 156cal 6.44/7.1mph 4) 0.22m - 1:59(8:58/m) 34cal 6.69/7.06mph Add a comment	-	3mi, 25:55 Running - parkrun Split Summary === 1) 1m - 8:17(8:17/m) 152cal 7.25/8.12mph 2) 1m - 8:36(8:36/m) 158cal 6.98/7.66mph 3) 0.98m - 9:02(9:14/m) 153cal 6.5/7.43mph Add a comment	-	6.3mi, 58:00 Running - General Split Summary === 1) 1m - 9:09(9:09/m) 155cal 6.56/7.43mph 2) 1m - 8:51(8:51/m) 155cal 6.78/7.66mph 3) 1m - 10:42(10:42/m) 138cal 5.61/7.08mph 4) 1m - 9:09(9:09/m) 154cal 6.56/8.14mph 5) 1m - 9:04(9:04/m) 159cal 6.62/8.16mph 6) 1m - 8:35(8:35/m) 155cal 6.99/7.56mph 7) 0.31m - 2:31(8:11/m) 46cal 7.33/7.91mph Add a comment	-	5mi, 43:59 Running - Intervals Split Summary === 1) 0.12m - 1:09(9:18/m) 19cal 6.45/7.22mph 2) 0.89m - 8:41(9:44/m) 138cal 6.17/6.8mph 3) 0.51m - 3:45(7:22/m) 80cal 8.15/9.77mph 4) 0.03m - 1:01(29:15/m) 5cal 2.05/8.16mph 5) 0.51m - 3:37(7:07/m) 78cal 8.44/8.91mph 6) 0.04m - 1:00(27:17/m) 6cal 2.2/7.99mph 7) 0.52m - 3:54(7:34/m) 79cal 7.93/10.37mph 8) 0.04m - 1:08(28:47/m) 6cal 2.08/7.87mph 9) 0.51m - 3:33(6:56/m) 78cal 8.65/9.35mph 10) 0.04m - 1:01(26:46/m) 5cal 2.24/8.62mph 11) 0.5m - 3:44(7:23/m) 78cal 8.12/9.52mph 12) 0.04m - 1:01(28:46/m) 5cal 2.08/7.62mph 13) 0.5m - 3:29(6:55/m) 78cal 8.67/10.25mph 14) 0.79m - 6:57(8:46/m) 120cal 6.84/8.85mph Add a comment
Thu 14th Mar Mar 14	Fri 15th Mar Mar 15	Sat 16th Mar Mar 16	Sun 17th Mar Mar 17	Mon 18th Mar Mar 18	Tue 19th Mar Mar 19	Wed 20th Mar Mar 20
8mi, 1:14:42 Running - General Split Summary === 1) 1m - 7:46(7:46/m) 154cal 7.73/8.64mph 2) 1m - 8:12(8:12/m) 157cal 7.31/7.97mph 3) 1m - 8:24(8:24/m) 156cal 7.14/7.62mph 4) 1m - 8:56(8:56/m) 155cal 6.72/7.33mph 5) 1m - 9:06(9:06/m) 157cal 6.59/7.78mph 6) 1m - 9:44(9:44/m) 157cal 6.16/6.87mph 7) 1m - 11:25(11:25/m) 143cal 5.26/6.51mph 8) 1m - 10:53(10:53/m) 149cal 5.52/7.51mph 9) 0.03m - 16(9:04/m) 4cal 6.62/6.28mph Add a comment	-	3.1mi, 24:17 Running - parkrun Split Summary === 1) 1m - 7:47(7:47/m) 157cal 7.72/8.29mph 2) 1m - 7:50(7:50/m) 158cal 7.66/7.85mph 3) 1m - 7:49(7:49/m) 157cal 7.67/8.25mph 4) 0.13m - 51(6:49/m) 18cal 8.81/8.72mph Add a comment	12.3mi, 2:00:01 Running - Long Run Split Summary === 1) 1m - 8:33(8:33/m) 153cal 7.02/7.76mph 2) 1m - 11:20(11:20/m) 133cal 5.29/9.31mph 3) 1m - 9:02(9:02/m) 156cal 6.65/7.64mph 4) 1m - 10:55(10:55/m) 143cal 5.49/7.58mph 5) 1m - 9:29(9:29/m) 156cal 6.32/6.91mph 6) 1m - 9:45(9:45/m) 156cal 6.16/6.91mph 7) 1m - 9:00(9:00/m) 153cal 6.67/7.18mph 8) 1m - 11:47(11:47/m) 135cal 5.09/7.26mph 9) 1m - 8:49(8:49/m) 157cal 6.8/7.85mph 10) 1m - 10:28(10:28/m) 137cal 5.73/8.27mph 11) 1m - 9:05(9:05/m) 154cal 6.61/7.45mph 12) 1m - 9:22(9:22/m) 157cal 6.41/7.45mph 13) 0.26m - 2:27(9:19/m) 39cal 6.44/6.82mph Add a comment	3.5mi, 29:26 Running - General Split Summary === 1) 1m - 8:56(8:56/m) 154cal 6.72/7.68mph 2) 1m - 8:25(8:25/m) 152cal 7.13/7.62mph 3) 1m - 8:02(8:02/m) 157cal 7.47/7.89mph 4) 0.5m - 4:03(8:05/m) 76cal 7.42/7.66mph Add a comment	5.2mi, 49:13 Running - Intervals Split Summary === 1) 1m - 9:33(9:33/m) 152cal 6.29/7.18mph 2) 0m - 4(14:15/m) 4.21/5.53mph 3) 0.12m - 44(5:58/m) 18cal 10.06/11.42mph 4) 0.01m - 30(43:26/m) 2cal 1.38/9.93mph 5) 0.25m - 1:38(6:35/m) 38cal 9.1/9.66mph 6) 0.02m - 30(32:00/m) 3cal 1.87/9.2mph 7) 0.37m - 2:37(7:01/m) 57cal 8.55/9mph 8) 0.02m - 30(21:35/m) 3cal 2.78/8.68mph 9) 0.37m - 2:36(6:58/m) 57cal 8.61/9.33mph 10) 0.02m - 30(26:42/m) 3cal 2.25/8.22mph 11) 0.25m - 1:46(7:05/m) 38cal 8.46/9.08mph 12) 0.02m - 30(22:42/m) 4cal 2.64/8.58mph 13) 0.12m - 50(6:40/m) 17cal 9.01/9.71mph 14) 0.05m - 2:00(36:57/m) 7cal 1.62/9.1mph 15) 0.12m - 50(6:45/m) 18cal 8.9/10.02mph 16) 0.01m - 30(36:23/m) 3cal 1.65/9.14mph 17) 0.25m - 1:45(7:03/m) 37cal 8.51/9.25mph 18) 0.02m - 30(28:07/m) 2cal 2.13/8.2mph 19) 0.37m - 2:35(6:56/m) 58cal 8.65/9.39mph 20) 0.02m - 30(22:19/m) 3cal 2.69/8.64mph 21) 0.37m - 2:41(7:12/m) 58cal 8.34/9.25mph 22) 0.01m - 30(37:18/m) 2cal 1.61/8.39mph 23) 0.25m - 1:46(7:07/m) 38cal 8.44/9.52mph 24) 0.02m - 30(28:12/m) 3cal 2.13/8.41mph 25) 0.12m - 49(6:33/m) 18cal 9.17/9.6mph 26) 0.05m - 2:00(41:58/m) 7cal 1.43/9.04mph 27) 0.92m - 10:00(10:50/m) 140cal 5.54/6.87mph Add a comment	-
Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27
6.4mi, 1:00:53 Running - General Split Summary === 1) 1m - 9:42(9:42/m) 156cal 6.18/8.18mph 2) 1m - 9:31(9:31/m) 155cal 6.3/8.35mph 3) 1m - 9:23(9:23/m) 154cal 6.39/7.76mph 4) 1m - 9:45(9:45/m) 156cal 6.16/8.01mph 5) 1m - 9:58(9:58/m) 153cal 6.02/7.1mph 6) 1m - 9:09(9:09/m) 155cal 6.56/6.91mph 7) 0.37m - 3:25(9:09/m) 55cal 6.56/7.14mph Add a comment	-	3mi, 23:41 Running - parkrun Split Summary === 1) 1m - 7:47(7:47/m) 156cal 7.72/9.27mph 2) 1m - 7:55(7:55/m) 156cal 7.58/8.22mph 3) 1m - 7:45(7:45/m) 153cal 7.74/8.56mph 4) 0.04m - 15(5:41/m) 5cal 10.56/9.71mph Add a comment 0.3mi, 2:56 Running - Warm Up Split Summary === 1) 0.33m - 2:56(8:50/m) 49cal 6.79/8.83mph Add a comment	14.6mi, 2:10:02 Running - Long Run Split Summary === 1) 1m - 8:48(8:48/m) 152cal 6.82/7.08mph 2) 1m - 8:59(8:59/m) 155cal 6.68/6.87mph 3) 1m - 9:04(9:04/m) 152cal 6.62/6.97mph 4) 1m - 9:15(9:15/m) 156cal 6.48/6.89mph 5) 1m - 9:13(9:13/m) 154cal 6.51/6.85mph 6) 1m - 9:01(9:01/m) 156cal 6.65/7.24mph 7) 1m - 8:57(8:57/m) 155cal 6.71/7.03mph 8) 1m - 9:02(9:02/m) 154cal 6.64/10.48mph 9) 1m - 8:52(8:52/m) 154cal 6.76/7.53mph 10) 1m - 8:54(8:54/m) 154cal 6.74/7.28mph 11) 1m - 8:50(8:50/m) 156cal 6.79/7.22mph 12) 1m - 8:49(8:49/m) 154cal 6.81/8.04mph 13) 1m - 8:47(8:47/m) 156cal 6.82/7.37mph 14) 1m - 8:35(8:35/m) 153cal 6.99/7.62mph 15) 0.55m - 4:55(8:57/m) 84cal 6.71/7.08mph Add a comment	3.5mi, 29:37 Running - General Split Summary === 1) 1m - 9:21(9:21/m) 156cal 6.42/7.53mph 2) 1m - 8:25(8:25/m) 151cal 7.12/7.74mph 3) 1m - 7:59(7:59/m) 154cal 7.52/7.83mph 4) 0.5m - 3:52(7:43/m) 80cal 7.78/7.97mph Add a comment	4.6mi, 40:56 Running - General Split Summary === 1) 1m - 8:38(8:38/m) 156cal 6.95/8.64mph 2) 1m - 9:21(9:21/m) 155cal 6.42/7.85mph 3) 1m - 9:20(9:20/m) 153cal 6.43/8.12mph 4) 1m - 8:48(8:48/m) 151cal 6.82/7.39mph 5) 0.57m - 4:50(8:30/m) 89cal 7.06/7.6mph Add a comment	-

2019	Date	Result	WAVA
Admiral City of Newport Half Marathon	3 Mar	1:48:07	61.40%
Pontypool Home run 10k	24 Feb	48:26	62.88%
Lliswerry 8	27 Jan	1:02:46	62.88%
Riverbank Rollick	13 Jan	1:27:10	51.39%
2018	Date	Result	WAVA
Seven Sins Run	28 Dec	1:16:07	45.37%
Merthyr Mawr Christmas Pudding Race	9 Dec	1:06:32	44.20%
Windsor Half Marathon	30 Sep	1:49:36	60.57%
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
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

2019 Targets

Member of the Month

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Buddies

2019

2018

2017

2016

2015