panad

F45 Caernarvonshire

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STATUS Enjoying plodding away on the roads and trails

Races
43
Miles
23064
Miles
171
Miles
21263
Miles
1942
WAVA
64.62%
5k
25:01
10k
49:05
10M
1:16:41
Half
1:43:13
Mara
3:47:27

About Me
Morning pre-work runs are where it’s at at the moment...started in the first lockdown to get some daily exercise/fresh air and to clear my head but became a definite lifesaver and habit as the year went on. Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Go slow, don’t get carried away with trying to do what others are doing - a basic couch-to-5k type plan will get you going safely and ASK, ASK, ASK away in the forum

Recent Blogs
12 Days of Christmas Treasure Hunt	Jan 2023
September - October (combined) Treasure Hunt	Oct 2021
August Treasure Hunt	Aug 2021
July Treasure Hunt	Jul 2021

My parkrun
No parkrun selected

Recent Training
17th Apr	Strength	0mi	1:00
17th Apr	General	4.1mi	32:29
17th Apr	General	2mi	39:49
17th Apr	General	4mi	24:38
17th Apr	General	5mi	53:57

12 Month Benchmarks	Run	Bike
This user has chosen not to share training detail.

Recent Pictures	Show more

2024 Targets	Set your targets
Run 2024

Recent Threads
Dinner tonight shall be...
Do you duo? LINGO that is.
Welsh Speakers

Buddies (11)

Followers (7)

Badges Collected	See available badges
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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2020	2021	2022	2023	2024	PB	WB
5km	16								26:49 56.15	25:01 60.50		25:01 62.15	28:31 54.98	27:31 57.49	26:51 59.48	28:10 57.29	25:01 8:03/mi	62.15
10km	2		53:22 56.13	49:05 61.21													49:05 7:54/mi	61.21
9.5mi	3						2:04:30 38.07	1:28:00 54.12	2:11:53 36.30								1:28:00 9:16/mi	54.12
10mi	2				1:16:41 64.62	1:55:15 43.15											1:16:41 7:40/mi	64.62
13.1mi	3	1:54:57 56.22			1:43:13 63.07										2:11:00 53.85		1:43:13 7:53/mi	63.07
26.2mi	11		4:31:16 49.42	4:08:18 54.06	3:53:13 57.67	3:47:27 59.29	4:14:02 53.26	4:28:00 50.69	4:45:00 47.89		3:48:13 60.51			4:33:22 52.69	4:34:08 53.12		3:47:27 8:41/mi	60.51

2024		Result	WAVA	Distance
20 Jan	Cyclopark parkrun SB	28:10	57.29	5km
2023		Result	WAVA	Distance
28 Oct	Snowdonia Marathon SB	4:34:08	53.12	26.2mi
7 Oct	The Doctor K Cup SB	26:51	59.48	5km
14 May	Snowdonia half marathon SB	2:11:00	53.85	13.1mi
2022		Result	WAVA	Distance
29 Oct	Snowdonia Marathon SB	4:33:22	52.69	26.2mi
8 Oct	The Doctor K Cup SB	27:31	57.49	5km
2021		Result	WAVA	Distance
4 Dec	Virtual Jingle Mile		0.00	1mi
2 Oct	The Doctor K Cup SB	28:31	54.98	5km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	25:01	62.15	5km
2017		Result	WAVA	Distance
28 Oct	Snowdonia Marathon SB	3:48:13	60.51	26.2mi
2016		Result	WAVA	Distance
5 Nov	Conwy parkrun PB	25:01	60.50	5km
2015		Result	WAVA	Distance
5 Dec	Conwy parkrun	30:50	48.83	5km
24 Oct	Snowdonia Marathon SB	4:45:00	47.89	26.2mi
19 Sep	Full Brutal	/ /	0.00	2.4miles/116miles/25.1miles
18 Jul	International Snowdon Race SB	2:11:53	36.30	9.5mi
27 Jun	Penrhyn parkrun	28:29	52.86	5km
17 May	Slateman	15:01 / 2:20:43 / 1:27:20	0.00	1km/51km/11km
18 Apr	Conwy parkrun	28:48	52.28	5km
11 Apr	Penrhyn parkrun	30:54	48.73	5km
4 Apr	Conwy parkrun SB	26:49	56.15	5km
7 Mar	Conwy parkrun	28:23	53.05	5km
7 Feb	Conwy parkrun	27:02	55.70	5km
31 Jan	Penrhyn parkrun	33:07	45.47	5km
24 Jan	Conwy parkrun	32:38	46.14	5km
17 Jan	Conwy parkrun	32:32	46.28	5km
2014		Result	WAVA	Distance
25 Oct	Snowdonia Marathon SB	4:28:00	50.69	26.2mi
20 Sep	Half Brutal	49:28 / 4:22:27 / 3:30:12	0.00	1.2miles/58miles/14.7miles
19 Jul	International Snowdon Race PB	1:28:00	54.12	9.5mi
18 May	Slateman Triathlon	30:57 / 2:07:43 / 1:10:49	0.00	1000metres/51km/11km
2013		Result	WAVA	Distance
26 Oct	Snowdonia Marathon SB	4:14:02	53.26	26.2mi
20 Jul	International Snowdon Race SB	2:04:30	38.07	9.5mi
23 Mar	Excalibur Marathon (Moel Famau)		0.00	26.2mi
2012		Result	WAVA	Distance
27 Oct	Snowdonia Marathon PB	3:47:27	59.29	26.2mi
21 Jul	International Snowdon Race SB	1:55:15	43.15	10mi
31 Mar	Excalibur Marathon (Moel Famau)	5:30:00	40.86	26.2mi
2011		Result	WAVA	Distance
20 Nov	Conwy Half Marathon PB	1:43:13	63.07	13.1mi
29 Oct	Snowdonia Marathon SB	3:53:13	57.67	26.2mi
12 Aug	Marathon Talk Magic Mile	6:35	64.47	1mi
22 May	Llandudno 10 mile race PB	1:16:41	64.62	10mi
2010		Result	WAVA	Distance
30 Oct	Snowdonia Marathon SB	4:08:18	54.06	26.2mi
7 Mar	Farndon 10k PB	49:05	61.21	10km
2009		Result	WAVA	Distance
24 Oct	Snowdonia Marathon SB	4:31:16	49.42	26.2mi
27 Jun	Sefton Triathlon	4:31 / 17:03 / 14:21	0.00	150metres/5km/2.5km
19 Apr	Darent Valley 10K SB	53:22	56.13	10km
2008		Result	WAVA	Distance
5 Oct	Great North Run SB	1:54:57	56.22	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	18	19	21	10	0	0	0	0	0	0	0	0	68
2024	101	132	184	75	0	0	0	0	0	0	0	0	492
2024	95	134	134	50	0	0	0	0	0	0	0	0	412
2023	17	31	25	23	35	28	27	19	29	13	22	12	280
2023	137	148	152	172	131	121	159	132	167	137	124	119	1701
2023	113	151	121	50	108	108	132	100	135	121	152	108	1397
2022	18	17	21	30	35	47	159	54	36	25	23	24	488
2022	211	191	222	218	219	153	54	117	178	160	147	175	2046
2022	165	143	174	143	149	119	56	131	135	98	100	90	1502
2021	24	13	20	62	36	184	98	42	49	39	67	15	649
2021	249	217	240	210	189	13	51	135	131	159	144	224	1962
2021	148	135	156	124	105	151	100	209	238	224	195	125	1912
2020	0	0	7	0	30	58	76	86	70	56	32	30	446
2020	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2020	81	71	121	177	219	190	219	225	240	251	238	253	2283
2020	137	127	89	33	111	114	208	148	177	192	108	118	1561
2019	98	0	0	0	0	0	0	0	0	13	47	65	223
2019	101	0	0	0	0	25	64	117	139	117	141	123	827
2018	117	127	125	131	151	133	139	105	144	121	108	125	1527
2018	82	73	72	72	68	64	96	52	85	93	91	72	923
2017	130	116	136	115	150	161	155	123	203	150	126	104	1668
2017	69	48	92	68	96	80	60	98	88	117	96	63	977
2016	114	87	89	68	58	58	108	21	96	63	130	112	1004
2016	77	71	79	48	72	88	61	49	92	125	92	56	911
2015	3.2	1	4.7	6.1	4.7	5.1	1.2	6.2	6.8	0	0	0	38.8
2015	149	109	106	105	58	77	100	101	101	118	71	83	1178
2015	290	253	273	224	257	226	40	80	201	88	73	66	2072
2014	3.5	3.7	3.7	4.5	4.9	7.7	1.3	2	3.2	0	0	0	34.4
2014	76	67	85	86	69	91	87	128	85	119	92	61	1045
2014	327	275	391	251	219	302	281	138	376	17	154	200	2933
2013	87	122	55	62	76	81	87	69	113	122	68	77	1019
2013	234	193	167	3	95	320	154	25	283	213	325	245	2257
2012	3.7	0	0	1.2	4	3.1	1.2	0	0	0	0	0	13.3
2012	173	167	177	103	146	110	118	155	139	117	103	101	1610
2012	17	41	60	56	98	70	46	27	307	210	283	220	1435
2011	0	2.5	5.6	2.8	4.7	3.2	1.6	0	3.7	3.7	4.7	2.8	35.2
2011	184	120	138	143	117	120	154	151	203	155	99	102	1686
2011	77	94	153	249	129	140	95	48	53	51	24	0	1113
2010	0	0	0	0	11	0	0	0	0	0	0	0	11
2010	2.5	2.5	4.6	0	4.7	4.7	1.9	0	1.2	0	0	0	21.9
2010	85	99	62	86	124	132	129	175	215	145	109	87	1446
2010	152	81	40	22	0	0	30	0	34	58	83	0	499
2009	1.1	2	3.8	3.7	1.8	4.7	2	0	2.8	2	3.6	0	27.4
2009	119	101	89	69	85	73	105	124	161	100	122	90	1238
2009	19	16	51	25	32	117	46	36	66	10	42	60	518
2008	41	42	47	70	47	52	96	111	80	77	79	91	833
2008	0	0	0	0	0	0	0	0	0	0	0	15	15
2007	0	0	0	0	0	0	0	0	0	4	41	57	103

Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28
4.3mi, 33:45 Bike - General 2mi, 40:20 Walk - General 4.1mi, 26:35 Bike - General 6.1mi, 1:08:10 Run - General 0mi, 24:01 Cross - Yoga	0mi, 22:02 Cross - Yoga 4.5mi, 54:08 Run - Recovery Run 1.1mi, 10:37 Run - Intervals 1.4mi, 14:54 Run - Recovery Run 0mi, 20:01 Cross - Strength	0mi, 27:02 Cross - Yoga 14mi, 2:37:42 Run - General	0mi, 1:00 Cross - Strength 4.3mi, 32:58 Bike - General 1.8mi, 36:04 Walk - General 4.1mi, 25:08 Bike - General 5.1mi, 57:25 Run - General 0mi, 20:01 Cross - Yoga	0mi, 12:01 Cross - Strength 4.2mi, 29:49 Bike - General 4.1mi, 25:59 Bike - General 5.4mi, 56:10 Run - Intervals 0mi, 28:01 Cross - Yoga	0mi, 35:01 Cross - Pilates 0mi, 1:00 Cross - Strength 6.1mi, 1:00:08 Run - Tempo 0mi, 27:02 Cross - Pilates	4.3mi, 29:59 Bike - General 2mi, 39:23 Walk - General 3.8mi, 24:49 Bike - General 0mi, 31:00 Cross - Pilates 3.7mi, 41:11 Run - General
Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4
0mi, 1:00 Cross - Strength 1.7mi, 40:34 Walk - General 6.3mi, 1:08:22 Run - General 0mi, 30:00 Cross - Pilates	7mi, 1:14:32 Run - General 0mi, 22:03 Cross - Pilates	0mi, 25:01 Cross - Pilates 0mi, 1:00 Cross - Strength 10.4mi, 1:54:36 Run - General	0mi, 22:31 Cross - Pilates 7mi, 1:17:39 Run - General	5.1mi, 55:27 Run - General	2.1mi, 59:09 Walk - General	-
Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11
-	0mi, 31:01 Cross - Pilates 4.2mi, 46:49 Run - General	2.8mi, 54:46 Walk - General 0mi, 24:00 Cross - Yoga 13.3mi, 2:26:12 Run - Long Run 0mi, 20:01 Cross - Pilates	4.3mi, 30:16 Bike - General 1.8mi, 35:24 Walk - General 4.1mi, 25:28 Bike - General 5.2mi, 54:27 Run - General 0mi, 34:01 Cross - Pilates	0mi, 11:01 Cross - Pilates 0mi, 1:00 Cross - Strength 4.2mi, 28:44 Bike - General 3.9mi, 27:03 Bike - General 0mi, 19:01 Cross - Pilates 0mi, 30:00 Cross - Strength	0mi, 32:01 Cross - Pilates 0mi, 18:01 Cross - Pilates 5.2mi, 56:51 Run - General	0mi, 1:00 Cross - Strength 5.1mi, 57:19 Run - General 0mi, 28:01 Cross - Pilates
Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
4.3mi, 29:31 Bike - General 1.8mi, 36:00 Walk - General 4.1mi, 24:22 Bike - General 5.1mi, 55:23 Run - General 0mi, 18:07 Cross - Pilates	0mi, 1:00 Cross - Strength 4.3mi, 27:50 Bike - General 4.1mi, 24:40 Bike - General 0mi, 26:00 Cross - Core 0mi, 36:05 Cross - Pilates	0mi, 31:03 Cross - Pilates 13.6mi, 2:28:35 Run - General	0mi, 1:00 Cross - Strength 6.3mi, 1:04:55 Run - General 0mi, 20:00 Cross - Pilates	4.2mi, 26:04 Bike - General 4.1mi, 26:19 Bike - General 0mi, 18:00 Cross - Pilates 0mi, 31:01 Cross - Strength	0mi, 1:00 Cross - Strength 4.1mi, 32:29 Bike - General 2mi, 39:49 Walk - General 4mi, 24:38 Bike - General 5mi, 53:57 Run - General 0mi, 35:01 Cross - Pilates	-

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panad

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