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Goughy is a Fetch Supporter!

Goughy M45

About

Race Times

All Races

Mileage

Training

Blog

Islwyn RC

Races
30
Miles
2862
Miles
131
5k
26:02
5M
39:31
10k
49:07
10M
1:50:20
Half
1:57:42
Mara
5:17:39

About Me

Running since Jan 2017. Ex-rugby player. Member of Islwyn Running Club. Plant Powered. Owner of dodgy knees. South Wales.󠁧󠁢󠁷󠁬󠁳󠁿

Planned Races
3rd Oct 21	Cardiff Half Marathon

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2021 Targets

RUN
870

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Best Times
Best WAVA

Dist	Races	PB	2015	2016	2017	2018	2019	2020
3mi	1	24:22 8:07/mi					24:22
5km	3	26:02 8:23/mi	27:49			29:31	26:02
4.8mi	1	42:40 8:59/mi					42:40
5mi	1	39:31 7:54/mi						39:31
5.5mi	2	46:52 8:31/mi					46:52
6mi	1	1:43:32 17:15/mi					1:43:32
10km	4	49:07 7:54/mi		54:27			53:11	49:07
6.5mi	1	1:00:55 9:20/mi					1:00:55
6.8mi	1	1:02:14 9:09/mi					1:02:14
10mi	1	1:50:20 11:02/mi					1:50:20
13.1mi	9	1:57:42 8:59/mi			2:31:57		2:01:06	1:57:42
16mi	2	2:58:27 11:09/mi				3:13:58	2:58:27
26.2mi	3	5:17:39 12:07/mi			5:47:18	5:44:44	5:17:39

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	83	0	0	0	0	0	0	0	0	0	0	0	83
2020	61	100	86	90	98	100	81	76	82	105	50	78	1008
2020	0	0	0	0	1	36	0	0	0	0	23	0	60
2019	47	58	61	74	70	82	73	75	70	100	26	23	759
2019	0	0	0	8	0	0	0	0	0	0	0	0	8
2018	20	26	35	42	52	66	45	66	77	46	31	44	550
2018	40	0	11	0	12	0	0	0	0	0	0	0	63
2017	0	6	43	24	46	27	36	73	70	85	13	17	440
2016	0	0	0	0	0	0	21	0	0	0	0	0	21

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	Wed 6th Jan Jan 6
-	9mi, 1:35:02 Running - General Split Summary === 1) 1m - 9:49(9:49/m) 136/160bpm 130cal 6.11/7.1mph 2) 1m - 9:44(9:44/m) 152/163bpm 145cal 6.17/6.76mph 3) 1m - 10:12(10:12/m) 154/162bpm 153cal 5.89/6.72mph 4) 1m - 10:18(10:18/m) 150/165bpm 147cal 5.82/6.68mph 5) 1m - 10:22(10:22/m) 150/166bpm 144cal 5.78/6.53mph 6) 1m - 10:08(10:08/m) 141/158bpm 117cal 5.92/6.51mph 7) 1m - 14:18(14:18/m) 132/146bpm 119cal 4.19/6.39mph 8) 1m - 9:42(9:42/m) 143/159bpm 114cal 6.19/7.37mph 9) 1m - 10:16(10:16/m) 148/168bpm 135cal 5.85/6.57mph 10) 0.02m - 13(12:45/m) 157/159bpm 3cal 4.71/5.87mph Add a comment	4mi, 38:13 Running - General Split Summary === 1) 1m - 9:51(9:51/m) 133/145bpm 124cal 6.09/6.72mph 2) 1m - 9:23(9:23/m) 140/154bpm 122cal 6.39/7.14mph 3) 1m - 9:30(9:30/m) 150/164bpm 136cal 6.32/6.91mph 4) 1m - 9:28(9:28/m) 155/163bpm 139cal 6.34/7.41mph 5) 0m - 2(7:55/m) 153/153bpm 7.58/5.93mph Add a comment	-	0mi, 54:00 Cross-Training - Other Split Summary === 1) 0m - 54:00(0/m) 91/132bpm 277cal Add a comment	5mi, 43:55 Running - General Split Summary === 1) 1m - 9:37(9:37/m) 145/162bpm 135cal 6.24/7.1mph 2) 1m - 9:19(9:19/m) 149/177bpm 135cal 6.44/7.53mph 3) 1m - 8:24(8:24/m) 155/164bpm 125cal 7.14/8.33mph 4) 1m - 7:54(7:54/m) 157/166bpm 121cal 7.6/8.52mph 5) 1m - 8:36(8:36/m) 157/164bpm 132cal 6.97/7.31mph 6) 0.01m - 5(8:59/m) 160/160bpm 1cal 6.68/6.82mph Add a comment	-
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	Wed 13th Jan Jan 13
0mi, 1:30:11 Cross-Training - Other Split Summary === 1) 0m - 1:30:11(0/m) 97/151bpm 503cal Add a comment	4.8mi, 45:55 Running - General Split Summary === 1) 1m - 9:55(9:55/m) 134/146bpm 132cal 6.05/6.59mph 2) 1m - 9:35(9:35/m) 144/162bpm 137cal 6.26/6.66mph 3) 1m - 9:38(9:38/m) 150/162bpm 142cal 6.23/6.89mph 4) 1m - 10:04(10:04/m) 158/163bpm 157cal 5.96/6.47mph 5) 0.75m - 6:43(8:57/m) 154/162bpm 98cal 6.7/8.04mph Add a comment	-	-	0.2mi, 1:58 Running - General Split Summary === 1) 0.22m - 1:58(8:57/m) 146/161bpm 27cal 6.71/7.41mph Add a comment 4mi, 39:32 Running - General Split Summary === 1) 1m - 9:48(9:48/m) 139/151bpm 135cal 6.12/6.8mph 2) 1m - 9:47(9:47/m) 146/157bpm 141cal 6.13/6.57mph 3) 1m - 10:16(10:16/m) 152/161bpm 155cal 5.84/6.28mph 4) 1m - 9:38(9:38/m) 158/162bpm 151cal 6.23/6.82mph 5) 0.01m - 3(9:49/m) 157/157bpm 6.12/6.55mph Add a comment 0mi, 28:32 Cross-Training - Other Split Summary === 1) 0m - 28:32(0/m) 72/98bpm 90cal Add a comment	6mi, 58:16 Running - General Split Summary === 1) 1m - 9:43(9:43/m) 136/152bpm 129cal 6.17/7.26mph 2) 1m - 10:07(10:07/m) 148/160bpm 148cal 5.93/6.89mph 3) 1m - 9:11(9:11/m) 143/159bpm 125cal 6.53/7.28mph 4) 1m - 9:33(9:33/m) 146/162bpm 132cal 6.28/6.95mph 5) 1m - 9:54(9:54/m) 150/161bpm 144cal 6.06/6.59mph 6) 1m - 9:42(9:42/m) 150/156bpm 141cal 6.19/6.66mph 7) 0.01m - 5(15:26/m) 152/152bpm 1cal 3.89/6.26mph Add a comment 4.5mi, 1:37:35 Cross-Training - Walking Split Summary === 1) 1m - 24:43(24:43/m) 87/109bpm 135cal 37/109rpm 2.43/4.63mph 2) 1m - 18:27(18:27/m) 90/120bpm 111cal 51/86rpm 3.25/6.7mph 3) 1m - 21:10(21:10/m) 89/124bpm 124cal 45/114rpm 2.84/3.78mph 4) 1m - 19:26(19:26/m) 90/118bpm 108cal 50/56rpm 3.09/3.76mph 5) 0.51m - 13:50(26:54/m) 93/112bpm 77cal 31/57rpm 2.23/4.05mph Add a comment	-
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	Wed 20th Jan Jan 20
0.2mi, 1:39 Running - General Split Summary === 1) 0.22m - 1:39(7:37/m) 146/163bpm 23cal 7.88/7.93mph Add a comment 4mi, 39:30 Running - General Split Summary === 1) 1m - 10:05(10:05/m) 138/144bpm 139cal 5.95/6.59mph 2) 1m - 9:51(9:51/m) 141/153bpm 136cal 6.09/6.49mph 3) 1m - 9:57(9:57/m) 147/155bpm 144cal 6.03/6.93mph 4) 1m - 9:30(9:30/m) 150/167bpm 139cal 6.31/6.93mph 5) 0.01m - 7(8:37/m) 151/152bpm 1cal 6.96/6.82mph Add a comment 0mi, 44:39 Cross-Training - Other Split Summary === 1) 0m - 44:39(0/m) 89/133bpm 229cal Add a comment	4mi, 36:50 Running - General Split Summary === 1) 1m - 9:07(9:07/m) 133/165bpm 120cal 6.58/6.91mph 2) 1m - 9:34(9:34/m) 142/164bpm 136cal 6.27/7.03mph 3) 1m - 9:40(9:40/m) 156/174bpm 150cal 6.21/6.8mph 4) 1m - 8:09(8:09/m) 155/167bpm 123cal 7.36/7.91mph 5) 0.04m - 20(8:15/m) 162/164bpm 5cal 7.27/7.83mph Add a comment 0mi, 58:16 Cross-Training - Other Split Summary === 1) 0m - 58:16(0/m) 83/128bpm 253cal Add a comment	10mi, 1:36:04 Running - General Split Summary === 1) 1m - 9:53(9:53/m) 134/155bpm 132cal 6.07/7.06mph 2) 1m - 9:37(9:37/m) 147/159bpm 142cal 6.24/6.95mph 3) 1m - 9:56(9:56/m) 147/153bpm 146cal 6.04/6.57mph 4) 1m - 9:58(9:58/m) 145/160bpm 138cal 6.02/6.72mph 5) 1m - 9:40(9:40/m) 144/161bpm 123cal 6.21/6.68mph 6) 1m - 9:42(9:42/m) 141/158bpm 117cal 6.18/8.27mph 7) 1m - 9:30(9:30/m) 140/147bpm 109cal 6.32/7.01mph 8) 1m - 9:14(9:14/m) 142/150bpm 114cal 6.5/7.47mph 9) 1m - 9:29(9:29/m) 144/156bpm 119cal 6.32/6.99mph 10) 1m - 9:02(9:02/m) 147/154bpm 119cal 6.64/7.49mph 11) 0.01m - 3(8:14/m) 154/154bpm 7.28/5.97mph Add a comment	3.1mi, 1:08:15 Cross-Training - Walking Split Summary === 1) 1m - 18:25(18:25/m) 95/118bpm 135cal 47/57rpm 3.26/3.9mph 2) 1m - 18:52(18:52/m) 110/131bpm 132cal 46/56rpm 3.18/3.78mph 3) 1m - 28:49(28:49/m) 86/121bpm 143cal 29/110rpm 2.08/6.28mph 4) 0.07m - 2:08(29:51/m) 97/110bpm 10cal 28/65rpm 2.01/3.63mph Add a comment	7.6mi, 1:09:06 Running - General Split Summary === 1) 0.64m - 6:48(10:43/m) 128/143bpm 85cal 5.6/6.62mph 2) 1m - 7:31(7:31/m) 159/171bpm 119cal 7.97/8.5mph 3) 0.09m - 2:00(22:36/m) 146/170bpm 28cal 2.66/7.53mph 4) 1m - 7:30(7:30/m) 158/167bpm 117cal 8.01/8.39mph 5) 0.08m - 2:00(24:33/m) 146/164bpm 27cal 2.44/7.78mph 6) 1m - 7:52(7:52/m) 161/175bpm 124cal 7.63/8.91mph 7) 0.1m - 2:00(20:20/m) 147/167bpm 25cal 2.95/7.43mph 8) 1m - 7:33(7:33/m) 158/168bpm 114cal 7.94/8.29mph 9) 0.11m - 2:00(18:22/m) 141/161bpm 22cal 3.27/7.74mph 10) 1m - 7:45(7:45/m) 158/168bpm 117cal 7.74/8.31mph 11) 0.1m - 2:00(19:26/m) 137/164bpm 19cal 3.09/7.58mph 12) 1m - 7:32(7:32/m) 150/159bpm 102cal 7.96/8.52mph 13) 0.06m - 2:00(31:08/m) 138/154bpm 18cal 1.93/7.62mph 14) 0.44m - 4:34(10:21/m) 147/155bpm 56cal 5.8/6.51mph Add a comment	-	-
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	Wed 27th Jan Jan 27
2.8mi, 23:27 Running - General Split Summary === 1) 1m - 8:34(8:34/m) 156/167bpm 132cal 7/7.51mph 2) 1m - 8:31(8:31/m) 159/164bpm 135cal 7.05/7.62mph 3) 0.77m - 6:22(8:17/m) 162/170bpm 103cal 7.24/8.04mph Add a comment 4mi, 39:22 Running - General Split Summary === 1) 1m - 9:48(9:48/m) 143/164bpm 139cal 6.12/6.7mph 2) 1m - 9:49(9:49/m) 143/157bpm 137cal 6.11/6.64mph 3) 1m - 10:04(10:04/m) 144/153bpm 140cal 5.96/6.35mph 4) 1m - 9:39(9:39/m) 150/160bpm 142cal 6.22/6.68mph 5) 0.01m - 3(7:34/m) 148/149bpm 7.93/6.37mph Add a comment 0mi, Running - General Split Summary === 1) 0m - 0(NAN:00:00/m) Add a comment 3.3mi, 1:28:58 Cross-Training - Walking Split Summary === 1) 1m - 15:02(15:02/m) 101/110bpm 117cal 55/63rpm 3.99/4.42mph 2) 1m - 32:40(32:40/m) 98/112bpm 187cal 23/62rpm 1.84/4.36mph 3) 1m - 31:35(31:35/m) 104/146bpm 184cal 30/79rpm 1.9/3.67mph 4) 0.31m - 9:41(30:51/m) 103/118bpm 52cal 26/72rpm 1.95/8.97mph Add a comment	-	2.8mi, 23:09 Running - General Split Summary === 1) 1m - 8:32(8:32/m) 154/166bpm 132cal 7.03/7.51mph 2) 1m - 8:23(8:23/m) 161/167bpm 136cal 7.16/7.68mph 3) 0.75m - 6:13(8:15/m) 162/167bpm 102cal 7.27/7.87mph Add a comment 4mi, 39:11 Running - General Split Summary === 1) 1m - 9:44(9:44/m) 131/145bpm 126cal 6.16/6.66mph 2) 1m - 9:31(9:31/m) 137/150bpm 126cal 6.31/6.93mph 3) 1m - 10:17(10:17/m) 142/150bpm 142cal 5.83/6.32mph 4) 1m - 9:34(9:34/m) 144/149bpm 134cal 6.27/6.62mph 5) 0.01m - 5(10:49/m) 146/146bpm 1cal 5.55/6.39mph Add a comment 4.6mi, 2:12:45 Cross-Training - Walking Split Summary === 1) 1m - 32:53(32:53/m) 83/112bpm 150cal 26/102rpm 1.83/4.26mph 2) 1m - 26:16(26:16/m) 87/117bpm 126cal 36/92rpm 2.28/3.63mph 3) 1m - 28:45(28:45/m) 87/124bpm 130cal 33/80rpm 2.09/3.32mph 4) 1m - 27:30(27:30/m) 93/130bpm 134cal 34/79rpm 2.18/3.34mph 5) 0.55m - 17:22(31:35/m) 91/126bpm 92cal 27/75rpm 1.9/8.25mph Add a comment	4.4mi, 2:43:12 Cross-Training - Walking Split Summary === 1) 1m - 30:08(30:08/m) 86/118bpm 152cal 29/80rpm 1.99/6.74mph 2) 1m - 34:02(34:02/m) 88/121bpm 171cal 23/98rpm 1.76/6.18mph 3) 1m - 50:34(50:34/m) 85/131bpm 230cal 16/96rpm 1.19/3.55mph 4) 1m - 36:16(36:16/m) 88/119bpm 172cal 23/76rpm 1.66/5.78mph 5) 0.43m - 12:12(28:18/m) 88/97bpm 58cal 29/56rpm 2.12/3.57mph Add a comment	4.4mi, 37:42 Running - Treadmill Split Summary === 1) 1m - 8:28(8:28/m) 130/142bpm 110cal 7.09/8.56mph 2) 1m - 7:17(7:17/m) 144/151bpm 107cal 8.25/8.77mph 3) 1m - 7:10(7:10/m) 151/157bpm 109cal 8.38/8.87mph 4) 1m - 8:22(8:22/m) 154/158bpm 129cal 7.18/8.75mph 5) 0.91m - 6:27(7:06/m) 158/164bpm 103cal 8.45/9.08mph Add a comment 0mi, 1:20:18 Cross-Training - Other Split Summary === 1) 0m - 1:20:18(0/m) 83/138bpm 359cal Add a comment	6mi, 54:10 Running - Treadmill Split Summary === 1) 1m - 9:52(9:52/m) 135/151bpm 132cal 6.08/7.53mph 2) 1m - 8:40(8:40/m) 150/158bpm 131cal 6.92/7.78mph 3) 1m - 9:12(9:12/m) 151/161bpm 139cal 6.52/7.51mph 4) 1m - 9:03(9:03/m) 158/166bpm 144cal 6.62/7.56mph 5) 1m - 9:16(9:16/m) 158/161bpm 147cal 6.47/7.41mph 6) 0.92m - 8:06(8:48/m) 161/166bpm 132cal 6.82/7.78mph Add a comment 0mi, 1:00:23 Cross-Training - Other Split Summary === 1) 0m - 1:00:23(0/m) 99/125bpm 373cal Add a comment	-

2020	Distance	Date	Result	WAVA
Virtual Snowdonia Marathon Eryri	26.2mi	24 Oct		0.00%
The Doctor K Cup	5km	17 Oct		0.00%
GLCL Virtual Race 5 (10km)	10km	13 Oct	49:07	58.70%
Fetch Virtual Weekend 10k	10km	15 Aug	49:35	58.14%
Fetch Virtual Weekend Half Marathon	13.1mi	11 Jul	1:57:42	53.05%
Fetch Virtual Weekend Half Marathon	13.1mi	4 Jul	2:03:08	50.29%
Fetch Virtual Weekend 5 Mile	5mi	4 Jul	39:31	58.07%
The Fetch Five	5mi	31 Mar		0.00%
San Domenico 20	20mi	15 Mar		0.00%
2019	Distance	Date	Result	WAVA
Merthyr Mawr Christmas Pudding Race	6mi	8 Dec	1:43:32	26.67%
OTT Ultra 2019	30mi	9 Nov		0.00%
Snowdonia Marathon	26.2mi	26 Oct	5:17:39	41.05%
Cardiff Half Marathon	13.1mi	6 Oct	2:13:31	46.38%
Tydfilians Roman Run Brecon to Merthyr Tydfil	16mi	7 Sep	2:58:27	43.45%
Severn Bridge Half Marathon	13.1mi	25 Aug	2:17:07	45.16%
Rock 'N' Roll Dublin 10k	13.1mi	11 Aug	2:01:06	51.14%
Gwent Leisure Centre League - Griffithstown Harriers & Fairwater Runners	5.5mi	6 Aug	46:52	53.86%
Off The Tarmac - Pen Y Fan Trail Challenge	13.1mi	21 Jul	3:48:49	27.06%
Cosmeston Relays	3mi	10 Jul	24:22	55.50%
Gwent Leisure Centre League - Lliswerry Runners	5.5mi	2 Jul	52:10	48.02%
The Blade Runner	6.8mi	26 Jun	1:02:14	49.89%
Gwent Leisure Centre League - Pont-y-pwl & District Runners	6.53mi	4 Jun	1:00:55	48.94%
Garwnant Epic Trail 10K	10km	2 Jun		0.00%
Gwent Leisure Centre League - Islwyn Running Club	4.75mi	21 May	42:40	50.70%
The Sirhowy Challenge	10mi	12 May	1:50:20	42.10%
Gwent Leisure Centre League - Parc Bryn Bach	10km	7 May	53:11	53.35%
Penallta parkrun	5km	4 May	26:02	53.80%
Weston Super Half	13.1mi	24 Mar	2:09:53	47.29%
HOKA WINTER TRAIL HALF MARATHON	13.1mi	9 Feb	2:41:41	37.99%
2018	Distance	Date	Result	WAVA
Bryn Bach parkrun	5km	24 Nov	29:31	47.45%
Snowdonia Marathon	26.2mi	27 Oct	5:44:44	37.52%
Tydfilians Roman Run Brecon to Merthyr Tydfil	16mi	1 Sep	3:13:58	39.65%
2017	Distance	Date	Result	WAVA
Snowdonia Marathon	26.2mi	28 Oct	5:47:18	36.94%
Cardiff Half Marathon	13.1mi	1 Oct	2:31:57	40.09%
2016	Distance	Date	Result	WAVA
Mic Morris 10k	10km	16 Jul	54:27	51.29%
2015	Distance	Date	Result	WAVA
Penallta parkrun	5km	19 Sep	27:49	49.28%

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Goughy M45

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