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PAJ89

Last on at 3pm, 6th Jul 2025

M35 Glamorgan

Pronghorn Antelope (75)

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San Domenico RC

About Me
I like to run. Enjoyed a bit of climbing (mostly bouldering) in the early 2020s but mostly just running now. Non-running interests: video game history, anime and manga, good food. Show More...

Recent Blogs
Pre-race temptations and discipline	Sep 2022
Newport Marathon and the perils of chasing the pack	Oct 2021
VOGUM 2021	Aug 2021

My parkrun
No parkrun selected

Recent Training
6th Jul	General	1mi	8:16
6th Jul	General	6.2mi	35:33
6th Jul	General	2.5mi	19:01
6th Jul	General	0.5mi	4:43
6th Jul	Yoga	0mi	3:19

Planned Races	Show more
Porthcawl 10k	6th Jul
Cardiff Summer Series 3 Mile	16th Jul
SSAFA Cardiff 5k	23rd Jul
Cardiff Summer Series 4 Mile	30th Jul
Summer Sizzler 5K	6th Aug

12 Month Benchmarks	Run
Mile	5:04
5k	16:39
5mi	28:11
10k	35:03
10mi	58:03
Half	1:20:13

Recent Pictures	Show more

2025 Targets	Set your targets
Run 2500

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Buddies (14)

Followers (5)

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Best Times
Best WAVA

Dist	Races	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	2025	PB	WB
1mi	7				5:32 69.88	5:23 71.83			5:12 74.61	5:02 77.28	5:03 77.29	5:07 76.61	5:02 5:02/mi	77.29
2mi	6				11:40 69.55	11:23 71.29			11:27 71.23	11:06 73.75	10:58 74.99	11:09 74.17	10:58 5:29/mi	74.99
3mi	7				18:04 68.43	17:29 70.72			17:25 71.47	17:32 71.32	17:06 73.56		17:06 5:42/mi	73.56
5km	27				18:25 69.59	17:29 73.32		18:52 68.17	20:47 62.10	17:23 74.60	16:40 78.28	16:58 77.44	16:40 5:22/mi	78.28
4mi	4					24:13 68.83			23:26 71.53	23:27 71.75	22:38 74.72		22:38 5:39/mi	74.72
4.3mi	1				27:06 66.35								27:06 6:18/mi	66.35
5mi	4	36:02 58.46				34:11 61.63			28:21 74.65		28:48 74.02		28:21 5:40/mi	74.65
10km	12		46:02 57.35	44:46 58.97	38:59 67.72	39:19 67.15				36:44 72.29	36:27 73.09	35:14 75.92	35:14 5:40/mi	75.92
8mi	3					52:14 65.76			50:06 68.63			45:46 75.69	45:46 5:43/mi	75.69
9.1mi	1											54:55 72.38	54:55 6:02/mi	72.38
9.4mi	1				1:18:04 52.12								1:18:04 8:17/mi	52.12
10mi	5				1:25:51 50.38				1:02:48 68.92	1:02:18 69.58	1:00:06 72.30	58:31 74.80	58:31 5:51/mi	74.80
12.1mi	1					1:18:03 67.70							1:18:03 6:27/mi	67.70
12.3mi	1				1:28:06 61.01								1:28:06 7:10/mi	61.01
12.4mi	1									1:21:01 67.19			1:21:01 6:32/mi	67.19
12.8mi	1										1:14:22 75.95		1:14:22 5:49/mi	75.95
13.1mi	22	1:43:04 55.76	1:45:30 54.48	1:39:14 57.92	1:25:49 66.97	1:24:58 67.64	1:33:22 61.56	1:44:17 55.13	1:19:15 72.65	1:23:37 69.01	1:20:10 72.21		1:19:15 6:03/mi	72.65
13.3mi	1								1:37:49 59.56				1:37:49 7:23/mi	59.56
20mi	1					2:20:02 64.08							2:20:02 7:00/mi	64.08
26.2mi	3				3:57:04 50.83	5:04:18 39.60		3:25:26 58.65					3:25:26 7:50/mi	58.65
30mi	1				4:53:19 48.13								4:53:19 9:47/mi	48.13
32mi	1					5:31:45 46.10							5:31:45 10:22/mi	46.10
40mi	1							7:21:59 46.17					7:21:59 11:03/mi	46.17

Date	Planned Races			Distance
26 Oct	Valencia Half Marathon Confirmed			13.1mi
7 Sep	Cardiff 10k Confirmed			10km
24 Aug	Cardiff Pentath-Run CPR (Half)			13.1mi
6 Aug	Summer Sizzler 5K			5km
30 Jul	Cardiff Summer Series 4 Mile Confirmed			4mi
23 Jul	SSAFA Cardiff 5k			5km
16 Jul	Cardiff Summer Series 3 Mile Confirmed			3mi
6 Jul	Porthcawl 10k Confirmed			10km
2025		Result	WAVA	Distance
6 Jul	Porthcawl 10k	35:33	75.25	10km
8 Jun	Welsh Castles Relay Stage 20: Caerphilly to Cardiff PB	54:55	72.38	9.1mi
4 Jun	SSAFA Cardiff 5k	19:18	68.08	5km
28 May	Cardiff Summer Series 2 Mile SB	11:09	74.17	2mi
21 May	SSAFA Cardiff 5k SB	16:58	77.44	5km
14 May	Cardiff Summer Series 1 Mile SB	5:07	76.61	1mi
4 May	Cardiff 5k Race for Victory	17:05	76.91	5km
13 Apr	Newport 10k PB	35:14	75.92	10km
9 Mar	Cardiff 10 PB	58:31	74.80	10mi
19 Jan	Lliswerry 8 PB	45:46	75.69	8mi
2024		Result	WAVA	Distance
29 Dec	Old Father Time 5 Mile SB	28:48	74.02	5mi
15 Dec	Festive 10k SB	36:27	73.09	10km
6 Oct	Cardiff Half Marathon	1:20:47	71.66	13.1mi
1 Sep	CDF 10K	36:54	72.20	10km
24 Aug	Podium Home Nations 5K	16:50	77.50	5km
7 Aug	Summer Sizzler 5K	17:13	75.78	5km
24 Jul	SSAFA 5K Series Race 3	16:56	77.04	5km
12 Jul	Cardiff Summer Series 4 Mile PB	22:38	74.72	4mi
10 Jul	Cosmeston Relays PB	17:06	73.56	3mi
26 Jun	SSAFA 5K Series Race 2	17:52	73.02	5km
21 Jun	Cardiff Summer Series 3 Mile			3mi
9 Jun	Welsh Castles Relay Stage 15: Epynt Visitor Centre to Brecon PB	1:14:22	75.95	12.8mi
31 May	Cardiff Summer Series 2 Mile PB	10:58	74.99	2mi
22 May	SSAFA 5K Series Race 1	16:50	77.50	5km
5 May	Cardiff 5k Race for Victory PB	16:40	78.28	5km
26 Apr	Cardiff Summer Series 1 Mile SB	5:03	77.29	1mi
6 Apr	Cardiff parkrun	17:55	72.82	5km
31 Mar	Cardiff Taff Trail Half Marathon SB	1:20:10	72.21	13.1mi
18 Feb	Cardiff 20-10 (10 Miler) SB	1:00:06	72.30	10mi
2023		Result	WAVA	Distance
1 Oct	Cardiff Half Marathon	1:28:15	65.39	13.1mi
3 Sep	Cardiff 10k SB	36:44	72.29	10km
27 Aug	Cardiff Pentath-Run CPR (Half)	1:24:13	68.52	13.1mi
2 Aug	Summer Sizzler 5K	17:23	74.60	5km
26 Jul	SSAFA 5K Series Race 3	17:24	74.53	5km
12 Jul	Cosmeston Relays	17:48	70.26	3mi
7 Jul	Cardiff Summer Series 4 Mile SB	23:27	71.75	4mi
28 Jun	SSAFA 5K Series Race 2	17:32	73.96	5km
16 Jun	Cardiff Summer Series 3 Mile SB	17:32	71.32	3mi
10 Jun	Welsh Castles Relay Stage 10	1:26:18	66.86	13.1mi
4 Jun	Rack Raid Stage 6: Monmouth to Raglan PB	1:21:01	67.19	12.4mi
26 May	Cardiff Summer Series 2 Mile SB	11:06	73.75	2mi
24 May	SSAFA 5K Series Race 1 SB	17:23	74.60	5km
5 May	Bannister Anniversary Mile	5:05	76.52	1mi
28 Apr	Cardiff Summer Series 1 Mile PB	5:02	77.28	1mi
19 Mar	Cardiff Taff Trail Half Marathon SB	1:23:37	69.01	13.1mi
19 Feb	Cardiff 20-10 (10 Miler) SB	1:02:18	69.58	10mi
15 Jan	Lliswerry 8			8mi
2022		Result	WAVA	Distance
19 Nov	Welsh Inter-Regional Cross Country Championships (Senior Men)	39:22	64.03	9.53km
10 Nov	Night Sugar	46:13	50.54	5.5mi
16 Oct	Amsterdam Half Marathon	1:22:24	69.87	13.1mi
15 Oct	Amsterdamse Bos parkrun	21:39	59.62	5km
2 Oct	Cardiff Half Marathon PB	1:19:15	72.65	13.1mi
15 Sep	Weston Prom Run PB	28:21	74.65	5mi
15 Jul	Cardiff Summer Series 4 Mile SB	23:26	71.53	4mi
2 Jul	Llanishen Park parkrun SB	20:47	62.10	5km
17 Jun	Cardiff Summer Series 3 Mile SB	17:25	71.47	3mi
27 May	Cardiff Summer Series 2 Mile SB	11:27	71.23	2mi
22 May	Rack Raid Stage 8 - Usk to Tintern PB	1:37:49	59.56	13.25mi
29 Apr	Cardiff Summer Series 1 Mile SB	5:12	74.61	1mi
13 Feb	Cardiff 20-10 (10 Miler) SB	1:02:48	68.92	10mi
6 Feb	Lliswerry 8 SB	50:06	68.63	8mi
2021		Result	WAVA	Distance
13 Nov	Hoka Half Marathon SB	1:44:17	55.13	13.1mi
24 Oct	Newport Marathon PB	3:25:26	58.65	26.2mi
11 Sep	Cardiff parkrun SB	18:52	68.17	5km
28 Aug	The VOGUM PB	7:21:59	46.17	40mi
2020		Result	WAVA	Distance
19 Jan	Gloucester half marathon SB	1:33:22	61.56	13.1mi
2019		Result	WAVA	Distance
22 Nov	Severn Bridge 5 Night Race SB	34:11	61.63	5mi
6 Oct	Cardiff Half Marathon			13.1mi
21 Sep	Cardiff parkrun	18:00	71.21	5km
7 Sep	Cardiff parkrun SB	17:29	73.32	5km
11 Aug	Port Talbot Half Marathon	1:30:10	63.74	13.1mi
21 Jul	ASICS London 10K SB	39:19	67.15	10km
14 Jul	ON Snowdonia Trail Marathon SB	5:04:18	39.60	26.2mi
5 Jul	Cardiff Summer Series 4 Miles SB	24:13	68.83	4mi
14 Jun	Cardiff Summer Series 3 Miles SB	17:29	70.72	3mi
8 Jun	Welsh Castles Relay Stage 3 - Criccieth to Maentwrog PB	1:18:03	67.70	12.1mi
31 May	Cardiff Summer Series 2 Miles SB	11:23	71.29	2mi
22 May	SSAFA 5K Series Race 1	17:41	72.49	5km
3 May	Cardiff Summer Series 1 Mile SB	5:23	71.83	1mi
6 Apr	Vale of Glamorgan Coastal Ultra PB	5:31:45	46.10	32mi
3 Mar	Admiral City of Newport Half Marathon SB	1:24:58	67.64	13.1mi
17 Feb	Cardiff 20/10 PB	2:20:02	64.08	20mi
9 Feb	HOKA WINTER TRAIL HALF MARATHON	1:49:27	52.51	13.1mi
27 Jan	Lliswerry 8 SB	52:14	65.76	8mi
1 Jan	Cardiff parkrun	18:29	69.34	5km
2018		Result	WAVA	Distance
2 Dec	gwent league brynbach park senior men	54:24	46.52	9.6km
10 Nov	WINTER 10 MILES WALES SB	1:25:51	50.38	10mi
28 Oct	Gloucester 10K Run SB	38:59	67.72	10km
13 Oct	Gwent League Llandaff Fields Cardiff Senior Men	41:10	61.48	9.6km
7 Oct	Cardiff Half Marathon SB	1:25:49	66.97	13.1mi
29 Sep	Cardiff parkrun SB	18:25	69.59	5km
15 Sep	Cardiff parkrun	18:39	68.72	5km
1 Sep	Random Act of Kindness Ultra PB	4:53:19	48.13	30mi
26 Aug	Cardiff Pentath~Run Half Marathon	1:46:15	54.09	13.1mi
20 Jul	Cardiff Summer Series 4 Mile PB	27:06	66.35	4.3mi
11 Jul	Cosmeston Relays SB	18:04	68.43	3mi
20 Jun	SSAFA 5K Series Race 2	18:41	68.60	5km
15 Jun	Cardiff Summer Series 3 Miles	18:06	68.30	3mi
10 Jun	Welsh Castles Relay, Stage 11 PB	1:28:06	61.01	12.3mi
3 Jun	Rack Raid Stage 9 - Tintern to Chepstow PB	1:18:04	52.12	9.42mi
30 May	Merthyr Mawr Lane 5K	18:52	67.93	5km
11 May	Cardiff Summer Series 2 Miles SB	11:40	69.55	2mi
6 May	Cardiff 5K Race for Victory	18:51	67.99	5km
27 Apr	Cardiff Summer Series 1 Mile SB	5:32	69.88	1mi
22 Apr	London Marathon SB	3:57:04	50.83	26.2mi
1 Apr	Cardiff Taff Trail Half Marathon	1:29:42	64.07	13.1mi
18 Feb	Llanelli Waterside Half Marathon	1:29:12	64.43	13.1mi
11 Feb	gwent league senior men pontypool	48:51	54.04	10km
3 Feb	Cardiff parkrun	18:50	68.05	5km
2017		Result	WAVA	Distance
3 Dec	Gwent League Pembrey - Senior Men	39:36	64.30	6mi
11 Nov	Gwent League Brecon Senior Men	44:21	57.06	9.6km
14 Oct	CRUK Tough 10 South Wales	49:17	53.57	10km
1 Oct	Cardiff Half Marathon	1:41:54	56.40	13.1mi
3 Sep	Cardiff 10k SB	44:46	58.97	10km
27 Aug	Severn Bridge Half Marathon	1:49:16	52.60	13.1mi
5 Mar	Newport Half Marathon SB	1:39:14	57.92	13.1mi
2016		Result	WAVA	Distance
20 Nov	CRUK Tough 10 South Wales	52:07	50.66	10km
2 Oct	Cardiff Half Marathon SB	1:45:30	54.48	13.1mi
19 Jun	Caerphilly 10k SB	46:02	57.35	10km
2015		Result	WAVA	Distance
4 Oct	Cardiff Half Marathon SB	1:43:04	55.76	13.1mi
4 May	Cardiff Bay 5 SB	36:02	58.46	5mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	85	82	81	80	78	66	17	0	0	0	0	0	489
2025	227	259	259	245	248	259	54	0	0	0	0	0	1551
2025	0	0	0	2	0	0	0	0	0	0	0	0	2
2024	94	97	89	93	83	98	101	97	76	95	93	74	1090
2024	218	176	211	198	198	181	165	211	215	135	190	230	2328
2024	0	0	0	0	0	0	0	0	0	1	9	0	10
2023	4	0	0	0	0	0	0	0	0	7	73	68	152
2023	100	147	201	213	215	169	218	253	201	191	213	208	2329
2022	0	1	0	0	0	0	1	0	0	0	0	0	2
2022	230	165	181	220	196	236	216	240	213	190	206	184	2477
2021	11	8	10	0	0	5	12	6	0	0	0	0	51
2021	78	96	158	150	186	146	161	135	167	151	154	227	1810
2020	3	1	5	43	90	8	6	10	0	0	7	3	176
2020	83	103	106	109	66	128	134	149	159	139	92	86	1353
2019	1	3	7	0	3	1	6	7	2	15	5	5	55
2019	192	180	194	183	205	203	210	245	229	64	106	47	2059
2018	0	0	0	9	0	0	4	0	2	1	2	1	20
2018	0	0	0	51	112	169	202	145	115	85	139	190	1207

Mon 9th Jun Jun 9	Tue 10th Jun Jun 10	Wed 11th Jun Jun 11	Thu 12th Jun Jun 12	Fri 13th Jun Jun 13	Sat 14th Jun Jun 14	Sun 15th Jun Jun 15
5mi, 48:40 Run - General 0mi, 15:00 Cross - Meditation 0mi, 10:03 Cross - Yoga	2.9mi, 1:02:16 Walk - General 2.4mi, 40:39 Walk - General 8mi, 1:11:01 Run - General	0mi, 42:29 Cross - Strength 1.4mi, 24:53 Walk - General 0mi, 15:00 Cross - Meditation 8mi, 1:07:00 Run - General 2.4mi, 37:35 Walk - General 0mi, 10:00 Cross - Yoga	0mi, 10:35 Cross - Yoga 0mi, 15:00 Cross - Meditation 2mi, 21:01 Run - General 8mi, 1:04:43 Run - General	0mi, 12:50 Cross - Boxing 0mi, 10:04 Cross - Yoga 0mi, 15:00 Cross - Meditation 12mi, 1:31:28 Run - General	1.7mi, 39:47 Walk - General 0.8mi, 13:26 Walk - General 9mi, 1:11:41 Run - General 0mi, 10:01 Cross - Yoga	14mi, 1:48:55 Run - General
Mon 16th Jun Jun 16	Tue 17th Jun Jun 17	Wed 18th Jun Jun 18	Thu 19th Jun Jun 19	Fri 20th Jun Jun 20	Sat 21st Jun Jun 21	Sun 22nd Jun Jun 22
5mi, 45:17 Run - General 0mi, 10:00 Cross - Yoga 0mi, 15:00 Cross - Meditation	2.3mi, 39:37 Walk - General 12mi, 1:28:43 Run - General 2.5mi, 41:05 Walk - General	0mi, 53:52 Cross - Strength 2.3mi, 41:29 Walk - General 9mi, 1:11:04 Run - General 2.4mi, 39:11 Walk - General	0mi, 11:03 Cross - Yoga 2.8mi, 1:05:59 Walk - General 2.5mi, 22:48 Run - General 8mi, 1:02:34 Run - General 2.3mi, 38:45 Walk - General 0mi, 15:00 Cross - Meditation	0mi, 15:00 Cross - Meditation 0mi, 10:12 Cross - Yoga 9.5mi, 1:13:08 Run - General	1.6mi, 32:08 Walk - General 8mi, 1:04:21 Run - General 0mi, 15:00 Cross - Meditation	0mi, 25:18 Cross - Strength 0mi, 10:00 Cross - Yoga 0mi, 14:14 Cross - Boxing 15mi, 1:56:21 Run - General
Mon 23rd Jun Jun 23	Tue 24th Jun Jun 24	Wed 25th Jun Jun 25	Thu 26th Jun Jun 26	Fri 27th Jun Jun 27	Sat 28th Jun Jun 28	Sun 29th Jun Jun 29
2.6mi, 49:35 Walk - General 2.7mi, 45:57 Walk - General 0mi, 10:00 Cross - Yoga 0mi, 15:00 Cross - Meditation	11mi, 1:19:07 Run - General 2.4mi, 40:25 Walk - General 0mi, 10:00 Cross - Meditation 0mi, 15:00 Cross - Meditation	0mi, 42:30 Cross - Strength 2.3mi, 39:34 Walk - General 9mi, 1:09:47 Run - General 2.4mi, 40:51 Walk - General 0mi, 6:40 Cross - Yoga 0mi, 15:00 Cross - Meditation	2.3mi, 39:42 Walk - General 2.5mi, 23:14 Run - General 8mi, 1:00:43 Run - General 2.4mi, 38:02 Walk - General 0mi, 10:00 Cross - Yoga 0mi, 15:00 Cross - Meditation	0mi, 10:00 Cross - Yoga 0mi, 15:00 Cross - Meditation 1.4mi, 23:10 Walk - General 12mi, 1:29:56 Run - General	0mi, 10:53 Cross - Yoga 0mi, 15:00 Cross - Meditation 8mi, 1:01:46 Run - General	0mi, 12:38 Cross - Strength 0mi, 14:11 Cross - Boxing 14mi, 1:47:09 Run - General 0mi, 7:11 Cross - Yoga
Mon 30th Jun Jun 30	Tue 1st Jul Jul 1	Wed 2nd Jul Jul 2	Thu 3rd Jul Jul 3	Fri 4th Jul Jul 4	Sat 5th Jul Jul 5	Sun 6th Jul Jul 6
3.2mi, 58:45 Walk - General 2.4mi, 39:08 Walk - General 0mi, 30:01 Cross - Meditation	0mi, 10:00 Cross - Yoga 2.6mi, 53:20 Walk - General 2.5mi, 23:01 Run - General 8mi, 1:06:47 Run - General 2.4mi, 40:37 Walk - General 0mi, 15:00 Cross - Meditation	2.5mi, 47:28 Walk - General 10mi, 1:10:21 Run - General 2.4mi, 39:20 Walk - General 0mi, 4:58 Cross - Yoga	0mi, 10:00 Cross - Yoga 2.1mi, 50:21 Walk - General 9mi, 1:09:15 Run - General 2mi, 31:34 Walk - General 0mi, 6:24 Cross - Meditation	7mi, 58:51 Run - General 0mi, 10:00 Cross - Yoga	3.4mi, 1:18:48 Walk - General 0.5mi, 5:16 Run - General 4mi, 34:34 Run - General	1mi, 8:16 Run - General 6.2mi, 35:33 Run - General 2.5mi, 19:01 Run - General 0.5mi, 4:43 Run - General 0mi, 3:19 Cross - Yoga 3mi, 26:25 Run - General 0mi, 15:01 Cross - Meditation

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