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tino2510 M40

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Islwyn RC

Races
41
Miles
14011
Miles
63
Miles
6167
Miles
239
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
17th Jun	General	4mi	29:43
15th Jun	General	8mi	1:07:05
15th Jun	General	8mi	1:07:05
12th Jun	General	5mi	39:00
9th Jun	General	5mi	41:04

12 Month Benchmarks	Run	Bike
Mile	6:06	1:14
5k	21:03	8:32
5mi	35:07	14:52
10k	44:43	18:50
10mi	1:19:10	33:06
Half	1:46:18	1:02:28

Recent Pictures

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Badges Collected	See available badges
+ 110 others

Best Times
Best WAVA

Dist	Races	PB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
3.1mi	1	18:52 6:05/mi								18:52
5km	1	18:46 6:02/mi								18:46
5mi	1	34:00 6:48/mi									34:00
6mi	2	42:59 7:10/mi									42:59			59:14
10km	10	36:34 5:53/mi	49:59	42:00		42:08			39:22	41:52	36:34	50:40
8mi	2	51:40 6:28/mi								51:40			52:27
10mi	1	1:08:36 6:52/mi									1:08:36
13.1mi	11	1:25:00 6:29/mi	1:49:00	1:44:49	1:39:45	1:37:14	1:32:56	1:40:00		1:25:00		1:41:00	1:30:44
16mi	2	2:07:42 7:59/mi							2:07:42					2:13:38
26.2mi	7	3:20:00 7:38/mi		3:49:59		3:33:00	3:45:00	3:58:00	3:24:50		3:20:00

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
2021	17	0	22	46	3	0	0	0	0	0	0	0	87
2021	129	104	143	97	119	77	0	0	0	0	0	0	669
2021	11	0	40	26	0	0	0	0	0	0	0	0	77
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	197	154	1840
2015	0	0	26	13	5	87	149	118	141	162	285	58	1045
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	175	174	92	3	78	36	1239
2008	0	0	0	0	0	0	0	0	0	0	5	0	5
2007	0	0	0	0	0	0	0	0	0	0	0	20	20

Wed 26th May May 26	Thu 27th May May 27	Fri 28th May May 28	Sat 29th May May 29	Sun 30th May May 30	Mon 31st May May 31	Tue 1st Jun Jun 1
5mi, 42:07 Run - General Split Summary === 1) 1m - 8:27(8:27/m) 136/153bpm [1148b/mi] 104cal 2) 1m - 8:13(8:13/m) 143/152bpm [1176b/mi] 108cal 3) 1m - 8:38(8:38/m) 144/151bpm [1243b/mi] 107cal 4) 1m - 8:28(8:28/m) 147/153bpm [1243b/mi] 108cal 5) 1m - 8:20(8:20/m) 153/161bpm [1275b/mi] 113cal 6) 0m - 2(6:29/m) 147/147bpm [954b/mi]	1.3mi, 9:59 Run - General Split Summary === 1) 1m - 8:24(8:24/m) 143/150bpm [1202b/mi] 113cal 2) 0.25m - 1:35(6:23/m) 137/148bpm [875b/mi] 18cal 2mi, 12:36 Run - General Split Summary === 1) 0.5m - 3:14(6:29/m) 153/163bpm [992b/mi] 46cal 2) 0.5m - 3:12(6:26/m) 154/164bpm [992b/mi] 46cal 3) 0.5m - 3:08(6:12/m) 158/168bpm [981b/mi] 45cal 4) 0.5m - 3:01(6:04/m) 159/170bpm [965b/mi] 44cal 5) 0m - 1(2:50/m) 169/169bpm [479b/mi] 1.2mi, 9:30 Run - General Split Summary === 1) 1m - 7:55(7:55/m) 140/152bpm [1108b/mi] 102cal 2) 0.24m - 1:36(6:30/m) 137/149bpm [891b/mi] 19cal	3mi, 26:17 Run - General Split Summary === 1) 1m - 8:44(8:44/m) 127/146bpm [1108b/mi] 97cal 2) 1m - 8:48(8:48/m) 138/145bpm [1214b/mi] 107cal 3) 1m - 8:43(8:43/m) 136/142bpm [1186b/mi] 96cal 4) 0.01m - 3(7:10/m) 136/136bpm [975b/mi]	5mi, 40:28 Run - General Split Summary === 1) 1m - 8:30(8:30/m) 133/145bpm [1131b/mi] 100cal 2) 1m - 8:05(8:05/m) 140/145bpm [1132b/mi] 101cal 3) 1m - 8:14(8:14/m) 141/148bpm [1162b/mi] 98cal 4) 1m - 7:54(7:54/m) 147/153bpm [1161b/mi] 101cal 5) 1m - 7:43(7:43/m) 150/158bpm [1157b/mi] 102cal 6) 0m - 2(6:18/m) 146/146bpm [920b/mi]	12.1mi, 1:37:14 Run - General Split Summary === 1) 1m - 8:11(8:11/m) 124/136bpm [1015b/mi] 87cal 2) 1m - 7:58(7:58/m) 136/145bpm [1084b/mi] 96cal 3) 1m - 8:08(8:08/m) 142/150bpm [1155b/mi] 102cal 4) 1m - 7:52(7:52/m) 141/145bpm [1109b/mi] 91cal 5) 1m - 7:51(7:51/m) 144/150bpm [1131b/mi] 93cal 6) 1m - 8:03(8:03/m) 140/151bpm [1128b/mi] 87cal 7) 1m - 8:14(8:14/m) 140/151bpm [1152b/mi] 84cal 8) 1m - 8:01(8:01/m) 151/155bpm [1211b/mi] 107cal 9) 1m - 8:16(8:16/m) 151/158bpm [1249b/mi] 106cal 10) 1m - 7:49(7:49/m) 146/155bpm [1141b/mi] 81cal 11) 1m - 8:05(8:05/m) 150/155bpm [1214b/mi] 95cal 12) 1m - 8:06(8:06/m) 156/166bpm [1265b/mi] 111cal 13) 0.09m - 38(7:19/m) 164/166bpm [1199b/mi] 9cal	3.2mi, 1:04:52 Walk - General Split Summary === 1) 1m - 22:05(22:05/m) 95/113bpm [2097b/mi] 113cal 51/79rpm 2) 1m - 19:17(19:17/m) 89/107bpm [1717b/mi] 105cal 56/61rpm 3) 1m - 19:59(19:59/m) 89/101bpm [1779b/mi] 108cal 55/63rpm 4) 0.15m - 3:31(23:09/m) 92/95bpm [2130b/mi] 17cal 45/59rpm	9.7mi, 1:16:48 Run - General Split Summary === 1) 1m - 7:40(7:40/m) 143/161bpm [1097b/mi] 102cal 2) 1m - 8:30(8:30/m) 157/161bpm [1335b/mi] 129cal 3) 1m - 7:37(7:37/m) 152/157bpm [1158b/mi] 106cal 4) 1m - 9:26(9:26/m) 150/159bpm [1415b/mi] 123cal 5) 1m - 8:02(8:02/m) 153/159bpm [1228b/mi] 105cal 6) 1m - 7:41(7:41/m) 153/158bpm [1176b/mi] 104cal 7) 1m - 7:13(7:13/m) 148/157bpm [1068b/mi] 79cal 8) 1m - 8:17(8:17/m) 154/160bpm [1276b/mi] 107cal 9) 1m - 6:53(6:53/m) 153/157bpm [1052b/mi] 83cal 10) 0.66m - 5:28(8:15/m) 161/166bpm [1328b/mi] 79cal
Wed 2nd Jun Jun 2	Thu 3rd Jun Jun 3	Fri 4th Jun Jun 4	Sat 5th Jun Jun 5	Sun 6th Jun Jun 6	Mon 7th Jun Jun 7	Tue 8th Jun Jun 8
5mi, 44:12 Run - General Split Summary === 1) 1m - 8:54(8:54/m) 125/141bpm [1112b/mi] 94cal 2) 1m - 8:46(8:46/m) 132/140bpm [1158b/mi] 99cal 3) 1m - 8:49(8:49/m) 135/142bpm [1191b/mi] 95cal 4) 1m - 8:57(8:57/m) 137/145bpm [1227b/mi] 95cal 5) 1m - 8:44(8:44/m) 138/145bpm [1204b/mi] 89cal 6) 0.01m - 2(7:46/m) 140/140bpm [1088b/mi]	1.2mi, 9:58 Run - General Split Summary === 1) 1m - 8:28(8:28/m) 141/149bpm [1193b/mi] 111cal 2) 0.24m - 1:30(6:23/m) 134/148bpm [856b/mi] 16cal 3.3mi, 20:45 Run - General Split Summary === 1) 0.13m - 44(5:48/m) 132/153bpm [766b/mi] 7cal 2) 0.27m - 1:39(6:00/m) 149/163bpm [895b/mi] 22cal 3) 0.4m - 2:33(6:24/m) 154/164bpm [985b/mi] 36cal 4) 0.5m - 3:10(6:18/m) 156/166bpm [982b/mi] 45cal 5) 0.75m - 4:52(6:29/m) 160/168bpm [1036b/mi] 73cal 6) 0.5m - 3:14(6:31/m) 156/165bpm [1017b/mi] 45cal 7) 0.38m - 2:22(6:14/m) 156/167bpm [971b/mi] 32cal 8) 0.25m - 1:31(6:01/m) 152/170bpm [915b/mi] 19cal 9) 0.11m - 41(5:53/m) 144/169bpm [846b/mi] 6cal 10) 0.01m - 1(2:03/m) 163/163bpm [335b/mi] 1.2mi, 9:25 Run - General Split Summary === 1) 1m - 7:46(7:46/m) 138/147bpm [1071b/mi] 96cal 2) 0.24m - 1:40(6:53/m) 126/145bpm [868b/mi] 15cal	-	5mi, 40:42 Run - General Split Summary === 1) 1m - 8:42(8:42/m) 134/142bpm [1165b/mi] 112cal 2) 1m - 8:09(8:09/m) 140/147bpm [1141b/mi] 112cal 3) 1m - 8:17(8:17/m) 139/143bpm [1152b/mi] 109cal 4) 1m - 8:00(8:00/m) 144/153bpm [1151b/mi] 108cal 5) 1m - 7:32(7:32/m) 146/153bpm [1101b/mi] 104cal 6) 0.01m - 2(5:17/m) 141/141bpm [746b/mi]	13.1mi, 1:52:27 Run - General Split Summary === 1) 1m - 8:44(8:44/m) 133/150bpm [1161b/mi] 113cal 2) 1m - 8:35(8:35/m) 138/146bpm [1184b/mi] 111cal 3) 1m - 8:35(8:35/m) 138/145bpm [1183b/mi] 112cal 4) 1m - 8:22(8:22/m) 140/146bpm [1172b/mi] 111cal 5) 1m - 8:11(8:11/m) 142/150bpm [1161b/mi] 107cal 6) 1m - 8:21(8:21/m) 144/151bpm [1203b/mi] 107cal 7) 1m - 8:16(8:16/m) 143/150bpm [1183b/mi] 114cal 8) 1m - 8:47(8:47/m) 143/158bpm [1256b/mi] 122cal 9) 1m - 8:14(8:14/m) 142/148bpm [1170b/mi] 109cal 10) 1m - 8:17(8:17/m) 141/151bpm [1167b/mi] 122cal 11) 1m - 8:30(8:30/m) 145/154bpm [1233b/mi] 113cal 12) 1m - 9:15(9:15/m) 146/154bpm [1350b/mi] 114cal 13) 1m - 9:28(9:28/m) 146/153bpm [1382b/mi] 121cal 14) 0.11m - 53(8:05/m) 152/154bpm [1227b/mi] 12cal	-	8mi, 1:04:58 Run - General Split Summary === 1) 1m - 7:50(7:50/m) 141/162bpm [1104b/mi] 108cal 2) 1m - 7:39(7:39/m) 146/160bpm [1117b/mi] 106cal 3) 1m - 8:43(8:43/m) 148/167bpm [1289b/mi] 114cal 4) 1m - 10:20(10:20/m) 161/168bpm [1663b/mi] 156cal 5) 1m - 9:15(9:15/m) 158/171bpm [1462b/mi] 136cal 6) 1m - 7:22(7:22/m) 148/167bpm [1090b/mi] 113cal 7) 1m - 7:26(7:26/m) 144/154bpm [1070b/mi] 110cal 8) 1m - 6:20(6:20/m) 164/174bpm [1039b/mi] 101cal 9) 0.01m - 3(5:53/m) 169/170bpm [994b/mi]
Wed 9th Jun Jun 9	Thu 10th Jun Jun 10	Fri 11th Jun Jun 11	Sat 12th Jun Jun 12	Sun 13th Jun Jun 13	Mon 14th Jun Jun 14	Tue 15th Jun Jun 15
5mi, 41:04 Run - General Split Summary === 1) 1m - 8:29(8:29/m) 130/152bpm [1103b/mi] 109cal 2) 1m - 7:55(7:55/m) 144/150bpm [1141b/mi] 111cal 3) 1m - 8:18(8:18/m) 147/153bpm [1220b/mi] 117cal 4) 1m - 8:03(8:03/m) 148/155bpm [1193b/mi] 113cal 5) 1m - 8:16(8:16/m) 147/154bpm [1216b/mi] 112cal 6) 0m - 2(6:27/m) 146/146bpm [942b/mi]	-	-	5mi, 39:00 Run - General Split Summary === 1) 1m - 8:21(8:21/m) 135/156bpm [1126b/mi] 112cal 2) 1m - 7:44(7:44/m) 148/156bpm [1144b/mi] 111cal 3) 1m - 7:49(7:49/m) 151/158bpm [1180b/mi] 114cal 4) 1m - 7:34(7:34/m) 156/166bpm [1179b/mi] 117cal 5) 1m - 7:32(7:32/m) 159/165bpm [1199b/mi] 115cal 6) 0m - 1(8:57/m) 160/160bpm [1432b/mi]	-	-	8mi, 1:07:05 Run - General Split Summary === 1) 1m - 8:27(8:27/m) 127/142bpm [1074b/mi] 105cal 2) 1m - 8:27(8:27/m) 140/146bpm [1182b/mi] 114cal 3) 1m - 8:16(8:16/m) 144/149bpm [1189b/mi] 112cal 4) 1m - 8:26(8:26/m) 146/150bpm [1230b/mi] 116cal 5) 1m - 8:17(8:17/m) 138/145bpm [1144b/mi] 103cal 6) 1m - 8:21(8:21/m) 140/146bpm [1170b/mi] 106cal 7) 1m - 8:17(8:17/m) 143/149bpm [1184b/mi] 109cal 8) 1m - 8:29(8:29/m) 147/153bpm [1247b/mi] 114cal 9) 0.01m - 6(7:48/m) 149/150bpm [1162b/mi] 1cal 8mi, 1:07:05 Run - General Split Summary === 1) 1m - 8:27(8:27/m) 127/142bpm [1074b/mi] 105cal 2) 1m - 8:27(8:27/m) 140/146bpm [1182b/mi] 114cal 3) 1m - 8:16(8:16/m) 144/149bpm [1189b/mi] 112cal 4) 1m - 8:26(8:26/m) 146/150bpm [1230b/mi] 116cal 5) 1m - 8:17(8:17/m) 138/145bpm [1144b/mi] 103cal 6) 1m - 8:21(8:21/m) 140/146bpm [1170b/mi] 106cal 7) 1m - 8:17(8:17/m) 143/149bpm [1184b/mi] 109cal 8) 1m - 8:29(8:29/m) 147/153bpm [1247b/mi] 114cal 9) 0.01m - 6(7:48/m) 149/150bpm [1162b/mi] 1cal
Wed 16th Jun Jun 16	Thu 17th Jun Jun 17	Fri 18th Jun Jun 18	Sat 19th Jun Jun 19	Sun 20th Jun Jun 20	Mon 21st Jun Jun 21	Tue 22nd Jun Jun 22
-	4mi, 29:43 Run - General Split Summary === 1) 1m - 7:51(7:51/m) 137/156bpm [1076b/mi] 103cal 2) 1m - 7:01(7:01/m) 155/160bpm [1088b/mi] 110cal 3) 1m - 7:14(7:14/m) 155/159bpm [1122b/mi] 113cal 4) 1m - 7:35(7:35/m) 147/155bpm [1115b/mi] 108cal 5) 0m - 1(11:09/m) 150/150bpm [1671b/mi]	-	-	-	-	-

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