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Yendislou F40

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Race Times

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Mileage

Training

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Lliswerry Runners

Races
16
Miles
6161
Miles
24
Miles
580
10k
47:09
Half
1:41:54
Mara
3:34:34

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Best Times
Best WAVA

Dist	Races	PB	2014	2015	2016	2017	2019
10km	4	47:09 7:35/mi	57:24:00	1:30:36	47:09
7.1mi	1	57:16 8:04/mi				57:16
13.1mi	3	1:41:54 7:47/mi			1:42:00	1:41:54	2:19:33
30km	1	2:45:20 8:52/mi					2:45:20
26.2mi	5	3:34:34 8:11/mi			3:34:34	3:38:34	3:39:27
69mi	1	20:03:00 17:26/mi					20:03:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	51	0	0	0	0	0	0	0	0	0	0	0	51
2021	13	0	0	0	0	0	0	0	0	0	0	0	13
2020	0.1	0.6	0	0	0	0	0	0	0	0	0	0	0.8
2020	104	69	118	117	164	107	81	145	113	68	74	37	1197
2020	0	0	27	16	0	0	52	21	0	10	0	10	135
2019	0.4	0	0.5	0.4	3.1	4.7	0	0	2.9	0.6	0	0.3	12.9
2019	125	120	117	98	19	79	77	102	103	81	39	73	1033
2019	51	8	0	0	43	5	20	38	6	0	0	16	187
2018	0	1.4	0	1.6	1.1	0.1	0	0	5	0	0	0	9.2
2018	132	125	89	105	149	157	62	109	128	96	60	75	1289
2018	0	2	0	15	0	0	0	0	0	0	0	20	37
2017	0	0	0	0	0	0	1.2	0	0	0	0	0	1.2
2017	83	148	137	134	132	115	62	66	55	100	73	105	1210
2017	0	0	0	0	11	21	47	10	0	5	0	0	95
2016	126	75	120	162	71	56	58	148	120	227	126	91	1381
2016	0	0	10	15	36	51	0	0	0	0	0	0	113

Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	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
9.8mi, 2:42:10 Cycling - General Split Summary === 1) 5m - 1:26:52(17:22/m) 112/152bpm 378cal 3.45/17.45mph 2) 4.79m - 1:15:19(15:44/m) 105/129bpm 248cal 3.81/20.1mph Add a comment	7.2mi, 1:25:10 Running - General Split Summary === 1) 1m - 11:31(11:31/m) 147/159bpm 101cal 5.21/6.55mph 2) 1m - 16:13(16:13/m) 147/166bpm 129cal 3.7/6.95mph 3) 1m - 10:17(10:17/m) 139/164bpm 72cal 5.84/6.87mph 4) 1m - 13:27(13:27/m) 130/148bpm 65cal 4.46/7.26mph 5) 1m - 11:09(11:09/m) 145/161bpm 83cal 5.38/7.58mph 6) 1m - 9:32(9:32/m) 150/157bpm 76cal 6.29/7.12mph 7) 1m - 11:20(11:20/m) 148/160bpm 85cal 5.29/6.43mph 8) 0.17m - 1:42(10:14/m) 148/154bpm 12cal 5.86/6.51mph Add a comment	2.1mi, 51:32 Cross-Training - Walking Split Summary === 1) 1m - 24:24(24:24/m) 103/119bpm 88cal 47/68rpm 2.46/3.78mph 2) 1m - 25:07(25:07/m) 105/148bpm 95cal 42/78rpm 2.39/3.82mph 3) 0.11m - 2:02(18:59/m) 108/139bpm 10cal 42/94rpm 3.16/7.93mph Add a comment	1mi, 10:17 Running - General Split Summary === 1) 1m - 10:16(10:16/m) 143/154bpm 88cal 5.84/7.12mph 2) 0m - 0(1:15:20/m) 143/154bpm 88cal 0.8/7.12mph Add a comment	3mi, 28:54 Running - General Split Summary === 1) 1m - 9:48(9:48/m) 150/168bpm 88cal 6.12/7.45mph 2) 1m - 9:37(9:37/m) 162/179bpm 94cal 6.24/7.51mph 3) 1m - 9:24(9:24/m) 161/174bpm 91cal 6.38/7.14mph 4) 0.01m - 4(9:26/m) 162/162bpm 6.36/6.43mph Add a comment	3.2mi, 29:20 Running - General Split Summary === 1) 1m - 9:34(9:34/m) 144/165bpm 83cal 6.27/7.37mph 2) 1m - 9:04(9:04/m) 151/162bpm 82cal 6.61/7.31mph 3) 1m - 9:28(9:28/m) 155/169bpm 87cal 6.34/8.2mph 4) 0.15m - 1:14(8:12/m) 161/164bpm 11cal 7.32/7.45mph Add a comment	3.1mi, 28:22 Running - General Split Summary === 1) 1m - 9:17(9:17/m) 140/155bpm 78cal 6.46/8.12mph 2) 1m - 9:16(9:16/m) 152/164bpm 86cal 6.47/8.16mph 3) 1m - 9:16(9:16/m) 158/163bpm 89cal 6.48/7.18mph 4) 0.05m - 33(12:00/m) 162/163bpm 5cal 5/6.49mph Add a comment
Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	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
-	3.1mi, 28:31 Running - General Split Summary === 1) 1m - 9:32(9:32/m) 147/162bpm 86cal 6.3/7.85mph 2) 1m - 9:17(9:17/m) 157/169bpm 89cal 6.46/8.43mph 3) 1m - 9:02(9:02/m) 163/176bpm 90cal 6.65/8.68mph 4) 0.08m - 40(7:50/m) 161/167bpm 5cal 7.65/7.37mph Add a comment	2.3mi, 21:14 Running - General Split Summary === 1) 1m - 9:26(9:26/m) 148/161bpm 86cal 6.36/8.1mph 2) 1m - 9:32(9:32/m) 151/166bpm 87cal 6.3/7.68mph 3) 0.25m - 2:16(9:07/m) 151/155bpm 20cal 6.59/7.49mph Add a comment	9.9mi, 1:59:37 Cycling - General Split Summary === 1) 5m - 58:48(11:46/m) 107/137bpm 242cal 5.1/20.96mph 2) 4.91m - 1:00:49(12:24/m) 107/132bpm 233cal 4.84/17.11mph Add a comment 0mi, 1:06:17 Cross-Training - Other Split Summary === 1) 0m - 1:06:17(0/m) 107/153bpm 270cal Add a comment	-	0mi, 41:06 Cross-Training - Other Split Summary === 1) 0m - 41:06(0/m) 105/143bpm 169cal Add a comment	3.6mi, 39:27 Running - General Split Summary === 1) 1m - 9:53(9:53/m) 146/159bpm 87cal 6.07/8.56mph 2) 1m - 10:52(10:52/m) 152/162bpm 98cal 5.52/6.99mph 3) 1m - 12:22(12:22/m) 152/164bpm 110cal 4.85/7.66mph 4) 0.6m - 6:21(10:36/m) 159/173bpm 59cal 5.66/7.7mph Add a comment 0mi, 31:09 Cross-Training - Other Split Summary === 1) 0m - 31:09(0/m) 113/161bpm 159cal Add a comment
Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	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
-	3.4mi, 33:53 Running - General Split Summary === 1) 1m - 9:30(9:30/m) 144/152bpm 82cal 6.31/7.33mph 2) 1m - 9:34(9:34/m) 155/164bpm 91cal 6.27/7.24mph 3) 1m - 9:38(9:38/m) 155/167bpm 88cal 6.23/8.93mph 4) 0.44m - 5:12(11:52/m) 153/159bpm 46cal 5.05/7.49mph Add a comment 0mi, 18:08 Cross-Training - Other Split Summary === 1) 0m - 18:08(0/m) 115/165bpm 100cal Add a comment	0mi, 39:29 Cross-Training - Other Split Summary === 1) 0m - 39:29(0/m) 118/148bpm 211cal Add a comment	3.1mi, 27:35 Cycling - General Split Summary === 1) 3.12m - 27:35(8:50/m) 125/158bpm 171cal 6.8/8.95mph Add a comment 0mi, 38:06 Cross-Training - Other Split Summary === 1) 0m - 38:06(0/m) 125/156bpm 231cal Add a comment	0.3mi, 3:04 Running - General Split Summary === 1) 0.31m - 3:04(9:55/m) 147/155bpm 27cal 6.05/7.35mph Add a comment 8mi, 1:12:43 Running - General Split Summary === 1) 1m - 9:02(9:02/m) 150/167bpm 81cal 6.64/7.39mph 2) 1m - 8:54(8:54/m) 156/169bpm 85cal 6.74/8.2mph 3) 1m - 8:46(8:46/m) 159/172bpm 84cal 6.85/8.62mph 4) 1m - 9:21(9:21/m) 148/173bpm 73cal 6.41/8.31mph 5) 1m - 10:06(10:06/m) 137/167bpm 56cal 5.94/8.01mph 6) 1m - 9:38(9:38/m) 151/169bpm 78cal 6.23/7.24mph 7) 1m - 8:59(8:59/m) 161/170bpm 84cal 6.68/7.66mph 8) 1m - 7:52(7:52/m) 160/177bpm 72cal 7.62/9.25mph 9) 0.01m - 3(5:58/m) 167/168bpm 10.06/6.99mph Add a comment 0.2mi, 2:21 Running - General Split Summary === 1) 0.24m - 2:21(9:40/m) 137/150bpm 19cal 6.21/14.76mph Add a comment	3.1mi, 29:20 Running - General Split Summary === 1) 1m - 10:04(10:04/m) 139/154bpm 83cal 5.96/7.35mph 2) 1m - 9:20(9:20/m) 155/166bpm 87cal 6.43/7.91mph 3) 1m - 9:03(9:03/m) 159/169bpm 88cal 6.63/7.62mph 4) 0.1m - 53(8:30/m) 161/165bpm 8cal 7.06/6.85mph Add a comment 0mi, 32:31 Cross-Training - Other Split Summary === 1) 0m - 32:31(0/m) 123/175bpm 191cal Add a comment	0mi, 17:26 Cross-Training - Other Split Summary === 1) 0m - 17:26(0/m) 112/142bpm 92cal Add a comment
Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25	Tue 26th Jan Jan 26
0mi, 30:20 Running - General Split Summary === 1) 0m - 30:20(0/m) 118/144bpm 177cal 37/123rpm Add a comment 0mi, 40:45 Cross-Training - Other Split Summary === 1) 0m - 40:45(0/m) 107/135bpm 176cal Add a comment	3.4mi, 31:40 Running - General Split Summary === 1) 1m - 9:49(9:49/m) 141/156bpm 83cal 6.12/7.35mph 2) 1m - 9:13(9:13/m) 153/161bpm 87cal 6.51/7.41mph 3) 1m - 8:57(8:57/m) 162/175bpm 88cal 6.7/7.66mph 4) 0.41m - 3:41(9:05/m) 160/169bpm 36cal 6.61/6.95mph Add a comment 0mi, 22:22 Cross-Training - Other Split Summary === 1) 0m - 22:22(0/m) 119/158bpm 132cal Add a comment	0mi, 57:13 Cross-Training - Other Split Summary === 1) 0m - 57:13(0/m) 110/150bpm 257cal Add a comment	6mi, 1:09:40 Running - General Split Summary === 1) 1m - 10:09(10:09/m) 136/156bpm 81cal 5.91/7.97mph 2) 1m - 13:21(13:21/m) 136/158bpm 96cal 4.49/7.66mph 3) 1m - 13:13(13:13/m) 137/160bpm 88cal 4.54/7.06mph 4) 1m - 10:56(10:56/m) 152/165bpm 96cal 5.48/7.45mph 5) 1m - 11:18(11:18/m) 132/153bpm 68cal 5.31/7.16mph 6) 1m - 10:39(10:39/m) 153/171bpm 96cal 5.63/7.45mph 7) 0.01m - 4(8:26/m) 159/160bpm 7.11/5.8mph Add a comment 0mi, 45:00 Cross-Training - Other Split Summary === 1) 0m - 45:00(0/m) 124/172bpm 268cal Add a comment	4mi, 41:57 Running - General Split Summary === 1) 1m - 9:56(9:56/m) 138/149bpm 79cal 6.04/8.08mph 2) 1m - 9:20(9:20/m) 152/163bpm 86cal 6.43/8.2mph 3) 1m - 10:17(10:17/m) 153/166bpm 93cal 5.84/7.49mph 4) 0.99m - 12:25(12:30/m) 157/173bpm 113cal 4.8/7.47mph Add a comment	0mi, 43:05 Cross-Training - Other Split Summary === 1) 0m - 43:05(0/m) 125/174bpm 255cal Add a comment	3.5mi, 33:51 Running - General Split Summary === 1) 1m - 10:36(10:36/m) 145/155bpm 93cal 5.66/7.2mph 2) 1m - 9:23(9:23/m) 158/172bpm 90cal 6.39/7.41mph 3) 1m - 9:06(9:06/m) 159/169bpm 85cal 6.6/7.58mph 4) 0.51m - 4:46(9:24/m) 157/166bpm 43cal 6.39/8.22mph Add a comment 0mi, 27:41 Cross-Training - Other Split Summary === 1) 0m - 27:41(0/m) 112/147bpm 140cal Add a comment

2019	Distance	Date	Result	WAVA
Snowdonia Marathon	26.2mi	26 Oct	4:17:03	55.52%
MBNA Chester Marathon	26.2mi	6 Oct		0.00%
ON Snowdonia Trail Marathon	26.2mi	14 Jul		0.00%
Rat Race The Wall	69mi	15 Jun	20:03:00	37.94%
London Marathon	26.2mi	28 Apr	3:39:27	64.51%
Larmer Tree Half	13.1mi	9 Mar	2:19:33	49.01%
Rhayader Round the Lakes	30km	2 Mar	2:45:20	59.59%
2018	Distance	Date	Result	WAVA
London Marathon	26.2mi	22 Apr		0.00%
2017	Distance	Date	Result	WAVA
Snowdonia Marathon	26.2mi	28 Oct		0.00%
SCOTT Snowdonia Trail Marathon	26.2mi	23 Jul		0.00%
Trail Marathon Wales	13.1mi	17 Jun		0.00%
Man v Horse	22mi	10 Jun		0.00%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	28 May	3:38:34	63.88%
Gilwern Grunt	7.6mi	17 Apr	1:23:05	46.18%
Kymin Dash	7.1mi	9 Apr	57:16	62.60%
Larmer Tree Marathon	26.2mi	12 Mar		0.00%
Newport Half Marathon	13.1mi	5 Mar	1:41:54	66.20%
2016	Distance	Date	Result	WAVA
Merthyr Mawr Christmas Pudding Run 10K	10km	11 Dec	1:02:36	49.89%
Richard Burton 10K	10km	6 Nov	47:09	66.23%
Snowdonia Marathon	26.2mi	29 Oct	4:08:50	56.11%
Cardiff Half Marathon	13.1mi	2 Oct	1:42:00	66.13%
Baxters Loch Ness Marathon	26.2mi	25 Sep	3:34:34	65.07%
IAAF World Half Marathon Championships	13.1mi	26 Mar		0.00%
City of Newport Half Marathon	13.1mi	6 Mar		0.00%
2015	Distance	Date	Result	WAVA
Merthyr Mawr Christmas Pudding Race	10km	13 Dec	1:30:36	34.28%
Snowdonia Marathon	26.2mi	24 Oct		0.00%
2014	Distance	Date	Result	WAVA
Merthyr Mawr Christmas Pudding Race	10km	14 Dec	57:24:00	0.90%

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