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tino2510 M45

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Islwyn RC

Races
41
Miles
14883
Miles
63
Miles
6457
Miles
272
WAVA
74.79%
5k
18:46
5M
34:00
10k
36:34
10M
1:08:36
Half
1:25:00
Mara
3:20:00

About Me
training for London Marathon and a triathlon Show More...

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Recent Blogs
The Road Back - a bit hamstrung	Aug 2013

Recent Training
25th May	Treadmill	3mi	26:09
24th May	General	7.3mi	1:04:21
22nd May	General	13.3mi	1:54:04
16th May	General	0mi
15th May	General	3.4mi	31:31

12 Month Benchmarks	Run	Bike
Mile	6:14	4:11
5k	20:12	13:32
5mi	32:36	22:20
10k	40:40	28:46
10mi	1:15:02	0
Half	1:39:42	0

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Badges Collected	See available badges
+ 135 others

Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
3.1mi	1	18:52 6:05/mi	70.99								18:52 70.99
5km	1	18:46 6:02/mi	72.03								18:46 72.03
5mi	1	34:00 6:48/mi	64.53									34:00 64.53
6mi	2	42:59 7:10/mi	61.44									42:59 61.44			59:14 45.89
10km	10	36:34 5:53/mi	74.79	49:59 53.45	42:00 63.64		42:08 63.63			39:22 68.77	41:52 64.97	36:34 74.79	50:40 54.70
8mi	2	51:40 6:28/mi	68.52								51:40 68.32			52:27 68.52
10mi	1	1:08:36 6:52/mi	65.36									1:08:36 65.36
13.1mi	11	1:25:00 6:29/mi	69.51	1:49:00 53.56	1:44:49 55.70	1:39:45 58.54	1:37:14 60.11	1:32:56 62.99	1:40:00 58.68		1:25:00 69.51		1:41:00 59.08	1:30:44 66.17
16mi	2	2:07:42 7:59/mi	57.71							2:07:42 57.71					2:13:38 56.64
26.2mi	7	3:20:00 7:38/mi	62.49		3:49:59 53.46		3:33:00 57.79	3:45:00 54.79	3:58:00 52.08	3:24:50 60.51		3:20:00 62.49

2020		Result	WAVA	Distance
24 Oct	Snowdonia Marathon		0.00	26.2mi
5 Apr	Great Welsh Marathon & half Marathon		0.00	13mi
15 Mar	San Domenico 10		0.00	10mi
2019		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon		0.00	13.1mi
7 Sep	Tydfilians Roman Run Brecon to Merthyr Tydfil		0.00	16mi
17 Mar	San Domenico 10		0.00	10mi
9 Feb	gwent league senior men pontypool park		0.00	9.6km
2018		Result	WAVA	Distance
9 Dec	Merthyr Mawr Christmas Pudding Race SB	59:14	45.89	6mi
2 Dec	gwent league brynbach park senior men	59:00	45.80	9.6km
1 Sep	Tydfilians Roman Run Brecon to Merthyr Tydfil SB	2:13:38	56.64	16mi
2017		Result	WAVA	Distance
1 Oct	Cardiff Half Marathon		0.00	13.1mi
25 Jun	Swansea Half Marathon SB	1:30:44	66.17	13.1mi
19 Mar	Forest of Dean Spring Half Marathon	1:34:00	63.87	13.1mi
29 Jan	Lliswerry 8 SB	52:27	68.52	8mi
2016		Result	WAVA	Distance
31 Dec	Nos Galan 5K Elite		0.00	5km
17 Dec	Cottrell Park Christmas Cracker 10K & 5K		0.00	10km
11 Dec	Merthyr Mawr Christmas Pudding Run 10K SB	50:40	54.70	10km
2 Oct	Cardiff Half Marathon SB	1:41:00	59.08	13.1mi
2015		Result	WAVA	Distance
5 Dec	Gwent League XC - Blaise Castle, Bristol - Senior Men	42:04	67.38	6.4mi
8 Nov	Gwent League Llandaff Fields Cardiff Senior Men	40:36	67.78	10km
2 Aug	Brecon 10 Mile PB	1:08:36	65.36	10mi
19 Jul	Mic Morris Torfaen 10k PB	36:34	74.79	10km
12 Jul	The Loop 6 mile m/t race PB	42:59	61.44	6mi
21 Jun	Caerphilly 10k	38:12	71.59	10km
12 Jun	Endure 24 PB	34:00	64.53	5mi
19 Apr	Great Welsh Marathon PB	3:20:00	62.49	26.2mi
2014		Result	WAVA	Distance
31 Dec	Nos Galan Elite 5k PB	18:46	72.03	5km
5 Oct	Cardiff Half Marathon PB	1:25:00	69.51	13.1mi
11 May	Sorbrook Challenge 10k SB	41:52	64.97	10km
19 Apr	Pontypridd park run		0.00	3.1mi
12 Apr	Pontypridd park run PB	18:52	70.99	3.1mi
26 Jan	Lliswerry 8 PB	51:40	68.32	8mi
2013		Result	WAVA	Distance
8 Dec	Gwent League XC - Bath - Senior Men	40:00	68.00	10km
26 Oct	Snowdonia Marathon	3:58:00	52.28	26.2mi
31 Aug	Roman Run PB	2:07:42	57.71	16mi
23 Jun	Caerphilly 10k SB	39:22	68.77	10km
21 Apr	Great Welsh Marathon SB	3:24:50	60.51	26.2mi
2012		Result	WAVA	Distance
27 Oct	Snowdonia Marathon SB	3:58:00	52.08	26.2mi
10 Jun	Pembroke Half Marathon SB	1:40:00	58.68	13.1mi
2011		Result	WAVA	Distance
16 Oct	Cardiff Half Marathon SB	1:32:56	62.99	13.1mi
31 Jul	Tuska Triathlon	20:58 / 47:53 / 19:50	0.00	0.75km/22km/5km
17 Apr	London Marathon SB	3:45:00	54.79	26.2mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon		0.00	12.98mi
25 Apr	London Marathon SB	3:33:00	57.79	26.2mi
7 Mar	Llanelli Waterside Half Marathon SB	1:37:14	60.11	13.1mi
28 Feb	Cardiff St Davids 10k SB	42:08	63.63	10km
2009		Result	WAVA	Distance
21 Jun	Torbay Half Marathon SB	1:39:45	58.54	13.1mi
8 Mar	Llanelli Waterside Half Marathon	1:40:40	58.01	13.1mi
2008		Result	WAVA	Distance
27 Jul	BUPA Great Wales Run SB	42:00	63.64	10km
13 Apr	London Marathon SB	3:49:59	53.46	26.2mi
16 Mar	Bath Half SB	1:44:49	55.70	13.1mi
2007		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon SB	1:49:00	53.56	13.1mi
29 Jul	Great Wales Run SB	49:59	53.45	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	8	0	0	9	0	0	0	0	0	0	0	0	17
2022	121	105	129	99	107	0	0	0	0	0	0	0	560
2022	16	25	3	0	0	0	0	0	0	0	0	0	45
2021	17	0	22	46	3	0	0	13	0	3	0	0	103
2021	129	104	143	97	119	77	64	80	134	127	103	52	1228
2021	11	0	40	26	0	14	14	0	4	0	8	0	118
2020	7	0	0	26	26	0	16	14	4	0	0	17	109
2020	63	124	84	78	146	155	129	150	62	92	75	97	1255
2020	15	0	13	46	0	17	0	0	4	0	0	5	101
2019	0	0	0	0	0	3	0	0	0	0	0	0	3
2019	114	0	0	0	0	61	72	91	121	106	70	96	730
2019	0	0	0	0	0	7	13	0	0	0	34	0	53
2018	154	84	133	40	23	0	10	70	0	49	34	69	664
2018	0	0	5	0	0	0	0	0	0	0	0	0	5
2017	0	0	0	0	4	0	0	0	0	0	0	0	4
2017	114	85	115	138	119	100	125	137	20	5	75	89	1121
2017	70	0	31	0	0	0	10	0	30	63	0	0	204
2016	0	3	6	0	0	0	0	0	0	7	0	0	16
2016	52	1	16	53	86	109	103	137	114	90	85	154	1000
2016	11	0	0	31	0	53	195	143	0	20	34	0	488
2015	0	0	0	0	0	0.5	0	0	0	0	0	0	0.5
2015	151	220	199	77	114	179	117	104	108	221	183	154	1826
2015	0	0	26	13	5	87	149	118	141	162	257	58	1017
2014	0	0	0	0	0	0	2	0	0	0	0	0	2
2014	0	0	0	0	0	0	0.5	0	0	0	0	0	0.5
2014	31	89	77	106	98	92	124	112	145	53	102	60	1088
2014	17	56	115	112	47	56	47	0	0	0	0	14	463
2013	154	152	202	97	127	69	23	132	204	67	60	105	1391
2013	0	15	0	43	86	28	45	174	84	0	135	28	638
2012	0	0	0	0	0	0	0	9	0	0	0	0	9
2012	8.1	7.7	8	2.5	0	0	0	0	0	0	1.1	0.3	27.7
2012	37	33	72	17	60	94	128	98	56	100	50	82	828
2012	120	134	212	150	0	29	0	122	0	0	138	14	919
2011	0	1.3	1.5	1.7	7.4	2.3	5.4	5.1	2.3	1.9	0.6	2.7	32.3
2011	121	108	114	88	66	37	64	73	68	47	24	12	821
2011	26	98	15	38	157	50	152	97	88	68	19	62	870
2010	6	3	0	0	0	0	0	0	0	0	0	0	9
2010	113	94	148	88	24	54	72	63	48	20	55	45	823
2010	24	39	14	39	67	65	101	146	76	0	51	0	621
2009	0	0	0	0	2	0	0	0	0	0	0	0	2
2009	42	72	73	39	47	115	52	0	19	19	44	0	522
2009	0	10	6	0	106	64	36	451	0	7	0	0	680
2008	115	102	154	75	74	160	146	44	18	3	78	36	1007
2008	0	0	0	0	0	0	29	130	73	0	5	0	237
2007	0	0	0	0	0	0	0	0	0	0	0	20	20

Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2	Tue 3rd May May 3	Wed 4th May May 4	Thu 5th May May 5	Fri 6th May May 6
1mi, 9:56 Run - General Split Summary === 1) 1m - 9:55(9:55/m) 144/157bpm [1429b/mi] 124cal 2) 0m - 1(9:39/m) 140/140bpm [1352b/mi] 3.1mi, 20:59 Run - General Split Summary === 1) 1m - 7:20(7:20/m) 143/159bpm [1050b/mi] 115cal 2) 1m - 6:32(6:32/m) 161/168bpm [1052b/mi] 110cal 3) 1m - 6:30(6:30/m) 166/172bpm [1080b/mi] 112cal 4) 0.11m - 36(5:41/m) 169/173bpm [962b/mi] 9cal 1mi, 9:49 Run - General Split Summary === 1) 1m - 9:34(9:34/m) 135/152bpm [1290b/mi] 117cal 2) 0.02m - 16(13:50/m) 144/145bpm [1992b/mi] 3cal	13.2mi, 1:53:08 Run - General Split Summary === 1) 1m - 8:53(8:53/m) 133/148bpm [1181b/mi] 111cal 2) 1m - 8:32(8:32/m) 142/154bpm [1212b/mi] 112cal 3) 1m - 8:31(8:31/m) 141/149bpm [1202b/mi] 123cal 4) 1m - 10:07(10:07/m) 135/146bpm [1365b/mi] 123cal 5) 1m - 9:39(9:39/m) 147/156bpm [1419b/mi] 142cal 6) 1m - 7:43(7:43/m) 151/161bpm [1166b/mi] 102cal 7) 1m - 8:49(8:49/m) 133/152bpm [1174b/mi] 110cal 8) 1m - 8:17(8:17/m) 132/146bpm [1093b/mi] 104cal 9) 1m - 8:12(8:12/m) 135/138bpm [1107b/mi] 112cal 10) 1m - 8:01(8:01/m) 135/142bpm [1081b/mi] 118cal 11) 1m - 7:47(7:47/m) 139/144bpm [1082b/mi] 110cal 12) 1m - 8:32(8:32/m) 139/150bpm [1186b/mi] 114cal 13) 1m - 8:12(8:12/m) 141/146bpm [1157b/mi] 115cal 14) 0.23m - 1:52(8:17/m) 144/147bpm [1193b/mi] 27cal	-	8.1mi, 1:05:56 Run - General Split Summary === 1) 1m - 7:53(7:53/m) 135/147bpm [1063b/mi] 106cal 2) 1m - 7:44(7:44/m) 149/159bpm [1152b/mi] 114cal 3) 1m - 7:53(7:53/m) 145/162bpm [1142b/mi] 110cal 4) 1m - 10:04(10:04/m) 159/166bpm [1600b/mi] 152cal 5) 1m - 9:27(9:27/m) 156/169bpm [1473b/mi] 138cal 6) 1m - 7:29(7:29/m) 143/160bpm [1071b/mi] 103cal 7) 1m - 6:32(6:32/m) 143/151bpm [934b/mi] 81cal 8) 1m - 7:52(7:52/m) 147/157bpm [1157b/mi] 118cal 9) 0.13m - 1:03(7:49/m) 151/155bpm [1181b/mi] 15cal	3mi, 26:37 Run - Treadmill Split Summary === 1) 3m - 26:37(8:52/m) 376cal 6.76/0mph	9mi, 1:10:14 Run - General Split Summary === 1) 1m - 8:21(8:21/m) 131/147bpm [1093b/mi] 109cal 2) 0.99m - 7:40(7:43/m) 144/157bpm [1112b/mi] 111cal 3) 0.25m - 2:01(8:07/m) 148/156bpm [1202b/mi] 29cal 4) 0.31m - 1:59(6:28/m) 154/163bpm [997b/mi] 33cal 5) 0.24m - 2:00(8:32/m) 147/161bpm [1255b/mi] 29cal 6) 0.46m - 3:00(6:33/m) 158/167bpm [1035b/mi] 52cal 7) 0.24m - 2:00(8:23/m) 155/165bpm [1300b/mi] 29cal 8) 0.62m - 4:00(6:29/m) 162/167bpm [1050b/mi] 66cal 9) 0.23m - 2:00(8:42/m) 158/167bpm [1375b/mi] 29cal 10) 0.75m - 5:00(6:40/m) 162/169bpm [1081b/mi] 84cal 11) 0.22m - 2:00(9:03/m) 158/171bpm [1430b/mi] 27cal 12) 0.6m - 3:59(6:39/m) 164/170bpm [1091b/mi] 66cal 13) 0.23m - 2:03(8:58/m) 158/169bpm [1417b/mi] 30cal 14) 0.47m - 3:00(6:24/m) 165/173bpm [1057b/mi] 51cal 15) 0.2m - 1:57(9:34/m) 160/172bpm [1532b/mi] 26cal 16) 0.34m - 2:02(5:58/m) 166/178bpm [991b/mi] 35cal 17) 0.2m - 1:58(9:55/m) 176/183bpm [1747b/mi] 31cal 18) 0.17m - 1:00(5:47/m) 166/172bpm [959b/mi] 16cal 19) 0.19m - 2:01(10:45/m) 168/176bpm [1805b/mi] 28cal 20) 1m - 8:59(8:59/m) 145/154bpm [1304b/mi] 119cal 21) 0.31m - 3:14(10:22/m) 140/144bpm [1452b/mi] 35cal	-
Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9	Tue 10th May May 10	Wed 11th May May 11	Thu 12th May May 12	Fri 13th May May 13
1mi, 9:07 Run - General Split Summary === 1) 1m - 9:07(9:07/m) 141/155bpm [1286b/mi] 118cal 3.1mi, 24:36 Run - General Split Summary === 1) 1m - 8:14(8:14/m) 145/156bpm [1194b/mi] 119cal 2) 1m - 7:48(7:48/m) 149/157bpm [1163b/mi] 117cal 3) 1m - 7:50(7:50/m) 151/158bpm [1184b/mi] 116cal 4) 0.09m - 44(7:46/m) 150/153bpm [1166b/mi] 10cal 1mi, 9:19 Run - General Split Summary === 1) 1m - 9:17(9:17/m) 136/157bpm [1262b/mi] 119cal 2) 0m - 2(8:27/m) 145/146bpm [1225b/mi]	9.8mi, 1:21:25 Run - General Split Summary === 1) 1m - 8:20(8:20/m) 152/171bpm [1268b/mi] 126cal 2) 1m - 10:06(10:06/m) 170/176bpm [1718b/mi] 162cal 3) 1m - 8:31(8:31/m) 171/180bpm [1456b/mi] 139cal 4) 1m - 7:14(7:14/m) 177/185bpm [1280b/mi] 126cal 5) 1m - 10:43(10:43/m) 155/182bpm [1661b/mi] 141cal 6) 1m - 8:57(8:57/m) 168/173bpm [1504b/mi] 141cal 7) 1m - 6:49(6:49/m) 179/184bpm [1221b/mi] 119cal 8) 1m - 7:26(7:26/m) 176/182bpm [1309b/mi] 127cal 9) 1m - 7:39(7:39/m) 177/183bpm [1353b/mi] 130cal 10) 0.84m - 5:39(6:46/m) 184/194bpm [1245b/mi] 102cal	-	7.4mi, 59:00 Run - General Split Summary === 1) 1m - 7:51(7:51/m) 139/151bpm [1091b/mi] 107cal 2) 1m - 8:29(8:29/m) 153/162bpm [1299b/mi] 129cal 3) 1m - 7:38(7:38/m) 146/154bpm [1115b/mi] 105cal 4) 1m - 8:29(8:29/m) 151/163bpm [1281b/mi] 123cal 5) 1m - 7:46(7:46/m) 151/161bpm [1174b/mi] 110cal 6) 1m - 7:57(7:57/m) 142/159bpm [1128b/mi] 97cal 7) 1m - 7:50(7:50/m) 139/146bpm [1089b/mi] 107cal 8) 0.36m - 3:00(8:22/m) 141/148bpm [1179b/mi] 42cal	-	-	5mi, 39:30 Run - Treadmill Split Summary === 1) 5m - 39:30(7:54/m) 634cal 7.59/0mph
Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16	Tue 17th May May 17	Wed 18th May May 18	Thu 19th May May 19	Fri 20th May May 20
10mi, 1:19:47 Run - Treadmill Split Summary === 1) 10m - 1:19:47(7:59/m) 1282cal 7.52/0mph	3.4mi, 31:31 Run - General Split Summary === 1) 1m - 9:17(9:17/m) 132/141bpm [1226b/mi] 115cal 2) 1m - 9:22(9:22/m) 140/149bpm [1311b/mi] 122cal 3) 1m - 9:06(9:06/m) 142/150bpm [1292b/mi] 118cal 4) 0.42m - 3:46(9:01/m) 143/148bpm [1290b/mi] 48cal 6.2mi, 43:11 Run - General Split Summary === 1) 1m - 6:50(6:50/m) 152/163bpm [1039b/mi] 105cal 2) 1m - 6:53(6:53/m) 160/164bpm [1103b/mi] 112cal 3) 1m - 6:55(6:55/m) 157/162bpm [1087b/mi] 110cal 4) 1m - 7:19(7:19/m) 163/167bpm [1192b/mi] 118cal 5) 1m - 7:06(7:06/m) 165/169bpm [1173b/mi] 115cal 6) 1m - 6:58(6:58/m) 169/176bpm [1177b/mi] 114cal 7) 0.19m - 1:08(5:59/m) 173/179bpm [1034b/mi] 19cal 3.4mi, 29:24 Run - General Split Summary === 1) 1m - 8:34(8:34/m) 138/154bpm [1181b/mi] 114cal 2) 1m - 8:15(8:15/m) 146/155bpm [1205b/mi] 117cal 3) 1m - 8:52(8:52/m) 144/153bpm [1276b/mi] 122cal 4) 0.42m - 3:44(8:48/m) 149/158bpm [1312b/mi] 53cal	0mi, Cross - General Split Summary === 1) 0m - 0(NAN:00:00/m)	-	-	-	-
Sat 21st May May 21	Sun 22nd May May 22	Mon 23rd May May 23	Tue 24th May May 24	Wed 25th May May 25	Thu 26th May May 26	Fri 27th May May 27
-	13.3mi, 1:54:04 Run - General Split Summary === 1) 1m - 7:18(7:18/m) 152/162bpm [1110b/mi] 110cal 2) 1m - 7:20(7:20/m) 161/168bpm [1180b/mi] 117cal 3) 1m - 8:05(8:05/m) 165/173bpm [1333b/mi] 130cal 4) 1m - 9:49(9:49/m) 168/175bpm [1648b/mi] 154cal 5) 1m - 7:36(7:36/m) 164/175bpm [1248b/mi] 119cal 6) 1m - 9:24(9:24/m) 168/175bpm [1579b/mi] 146cal 7) 1m - 7:47(7:47/m) 166/174bpm [1293b/mi] 120cal 8) 1m - 10:06(10:06/m) 162/174bpm [1636b/mi] 136cal 9) 1m - 12:21(12:21/m) 164/174bpm [2026b/mi] 161cal 10) 1m - 8:37(8:37/m) 163/178bpm [1404b/mi] 115cal 11) 1m - 8:39(8:39/m) 166/178bpm [1437b/mi] 121cal 12) 1m - 7:17(7:17/m) 169/177bpm [1230b/mi] 112cal 13) 1m - 7:59(7:59/m) 172/184bpm [1374b/mi] 124cal 14) 0.25m - 1:46(7:07/m) 182/187bpm [1294b/mi] 30cal	-	7.3mi, 1:04:21 Run - General Split Summary === 1) 1m - 8:07(8:07/m) 136/153bpm [1104b/mi] 110cal 2) 1m - 8:00(8:00/m) 145/154bpm [1160b/mi] 114cal 3) 1m - 8:47(8:47/m) 135/152bpm [1186b/mi] 107cal 4) 1m - 9:24(9:24/m) 137/149bpm [1287b/mi] 116cal 5) 1m - 9:32(9:32/m) 137/147bpm [1305b/mi] 113cal 6) 1m - 9:11(9:11/m) 139/145bpm [1276b/mi] 112cal 7) 1m - 9:06(9:06/m) 132/145bpm [1202b/mi] 102cal 8) 0.26m - 2:14(8:41/m) 143/151bpm [1241b/mi] 30cal	3mi, 26:09 Run - Treadmill Split Summary === 1) 1m - 8:46(8:46/m) 125/136bpm [1095b/mi] 92cal 2) 1m - 8:42(8:42/m) 128/133bpm [1113b/mi] 89cal 3) 1m - 8:26(8:26/m) 129/133bpm [1088b/mi] 81cal 4) 0.03m - 15(8:36/m) 132/132bpm [1136b/mi] 2cal	-	-

tino2510 M45

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