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Jo P
F55 Monmouthshire

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Recent Training
19th Aug	General	6.1mi	57:59
17th Aug	General	3.4mi	32:55
16th Aug	General	6.1mi	1:00:07
13th Aug	General	3.4mi	33:10
11th Aug	General	4.4mi	42:22

12 Month Benchmarks	Run
Mile	8:35
5k	27:31
5mi	45:20
10k	56:51
10mi	1:37:58

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2020	2021
5km	3	24:26 7:52/mi	67.63										24:26 67.63	25:25 65.72
4mi	4	30:11 7:33/mi	65.08	30:11 65.08
5mi	2	39:30 7:54/mi	67.57	39:30 63.35								39:50 67.57
5.6mi	1	45:56 8:12/mi	67.25										45:56 67.25
10km	3	49:58 8:02/mi	70.26										50:51 68.21		49:58 70.26		56:52 64.89
7mi	1	57:24 8:12/mi	63.40			57:24 63.40
8mi	3	1:04:42 8:05/mi	69.09	1:04:42 62.43										1:04:56 69.09		1:10:41 65.84
10mi	1	1:20:50 8:05/mi	63.16	1:20:50 63.16
13mi	1	1:50:54 8:33/mi	62.68				1:50:54 62.68
13.1mi	12	1:45:36 8:04/mi	67.81	1:57:52 57.23	1:53:26 60.77	1:50:50 62.20	1:48:54 63.84			1:45:36 67.81	1:50:47 65.37	1:49:49 67.52	1:52:29 66.67	1:54:18 65.66
26.2mi	9	3:45:46 8:37/mi	65.75	3:55:40 59.64	4:03:17 58.66	3:53:41 61.61	4:00:20 59.90	4:00:52 60.96	3:54:46 63.23	3:45:46 65.75	3:48:54 65.62

Date	Planned Races			Distance
16 Apr	ABP Newport 10K			10km
2021		Result	WAVA	Distance
24 Oct	ABP Newport Wales 10K SB	56:52	64.89	10km
2020		Result	WAVA	Distance
26 Jan	Lliswerry 8 SB	1:10:41	65.84	8mi
2018		Result	WAVA	Distance
29 Apr	Newport 10k PB	49:58	70.26	10km
2017		Result	WAVA	Distance
27 May	Riverfront parkrun SB	25:25	65.72	5km
30 Apr	Cardiff 5K - Race For Victory	26:13	63.72	5km
5 Mar	Newport Half Marathon SB	1:54:18	65.66	13.1mi
29 Jan	Lliswerry 8 SB	1:04:56	69.09	8mi
2016		Result	WAVA	Distance
6 Nov	Richard Burton 10K SB	50:51	68.21	10km
2 Oct	Cardiff Half Marathon	1:52:34	66.67	13.1mi
17 May	GLCL - Road Race 1 (Olive Tree) PB	45:56	67.25	5.6mi
1 May	Cardiff 5K - Race For Victory PB	24:26	67.63	5km
6 Mar	City of Newport Half Marathon SB	1:52:29	65.92	13.1mi
2015		Result	WAVA	Distance
4 Oct	Cardiff Half Marathon SB	1:49:49	67.52	13.1mi
17 May	cwm ogwr 5 mile SB	39:50	67.57	5mi
2014		Result	WAVA	Distance
25 May	Tewkesbury Half Marathon SB	1:50:47	65.37	13.1mi
6 Apr	Greater Manchester Marathon SB	3:48:54	65.62	26.2mi
2013		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon	1:50:24	65.60	13.1mi
28 Apr	Greater Manchester Marathon PB	3:45:46	65.75	26.2mi
3 Mar	City of Newport Half Marathon PB	1:45:36	67.81	13.1mi
2012		Result	WAVA	Distance
21 Oct	Abingdon Marathon SB	3:54:46	63.23	26.2mi
2011		Result	WAVA	Distance
31 Oct	Dublin Marathon SB	4:00:52	60.96	26.2mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon PB	1:50:54	62.69	12.98mi
9 May	Tewkesbury Half-Marathon SB	1:48:54	63.84	13.1mi
18 Apr	Great Welsh Marathon SB	4:00:20	59.90	26.2mi
2009		Result	WAVA	Distance
18 Oct	Abingdon Marathon SB	3:53:41	61.61	26.2mi
23 Aug	Campus 2 Campus Challenge PB	57:24	63.40	7mi
10 May	Tewkesbury Half Marathon SB	1:50:50	62.20	13.1mi
15 Mar	Forest of Dean Spring Half	1:55:05	59.90	13.1mi
2008		Result	WAVA	Distance
19 Oct	Abingdon Marathon SB	4:03:17	58.66	26.2mi
14 Sep	Bristol Half Marathon SB	1:53:26	60.77	13.1mi
13 Apr	London Marathon	4:11:11	56.36	26.2mi
2006		Result	WAVA	Distance
5 Nov	Fireworks 5 PB	39:30	63.35	5mi
15 Oct	Cardiff Marathon SB	3:55:40	59.64	26.2mi
8 Aug	Rose Inn 4 Series - Race 4 PB	30:11	65.08	4mi
11 Jul	Rose Inn 4 Series - Race 3	30:57	63.11	4mi
25 Jun	Torbay Half Marathon SB	1:57:52	57.23	13.1mi
13 Jun	Rose Inn 4 Series - Race 2	30:30	64.04	4mi
9 May	Rose Inn 4 Series - Race 1	30:20	64.39	4mi
5 Feb	Pontypridd Reverse 10 PB	1:20:50	63.16	10mi
29 Jan	Lliswerry 8 Mile Road Race PB	1:04:42	62.43	8mi

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	43	25	23	58	70	54	92	53	0	0	0	0	419
2021	3	7	0	0	0	0	0	0	0	0	0	7	16
2021	0	33	41	58	51	70	81	80	51	77	79	55	675
2020	65	55	50	81	95	89	44	50	4	0	0	0	533
2019	71	33	10	24	35	74	94	35	7	57	42	52	534
2019	0	0	11	0	0	0	0	0	0	0	0	0	11
2018	0	0	0	0	0	0	0	0	0	0	0	4	4
2018	102	50	81	118	40	64	44	4	26	69	70	45	713
2018	0	0	0	39	0	0	0	0	0	0	0	0	39
2017	105	100	103	25	102	81	91	64	46	70	60	71	919
2017	0	0	0	0	0	13	0	0	0	0	0	0	13
2016	126	75	104	92	122	59	99	124	114	108	96	54	1175
2016	0	0	0	0	7	0	0	0	0	0	0	0	7
2015	8	9	70	103	100	59	91	97	111	97	95	92	931
2015	16	0	0	0	31	25	30	48	66	60	48	18	342
2014	109	151	139	94	100	60	75	69	80	79	110	96	1162
2014	0	0	0	57	51	28	65	53	22	20	0	0	296
2013	119	169	156	96	55	81	81	123	112	23	57	116	1188
2013	0	0	0	0	0	0	30	86	160	189	50	5	520
2012	111	42	52	5	93	107	138	168	188	109	127	128	1266
2011	104	128	117	119	10	101	81	163	171	151	87	121	1353
2010	65	156	159	91	101	127	120	93	130	103	71	64	1279

Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26	Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30
8.2mi, 1:22:17 Run - General Split Summary === 1) 1m - 9:42(9:42/m) 128/148bpm [1241b/mi] 94cal 2) 1m - 10:02(10:02/m) 141/153bpm [1415b/mi] 98cal 3) 1m - 10:02(10:02/m) 139/148bpm [1394b/mi] 91cal 4) 1m - 10:00(10:00/m) 141/153bpm [1410b/mi] 94cal 5) 1m - 9:55(9:55/m) 141/147bpm [1398b/mi] 91cal 6) 1m - 10:06(10:06/m) 142/150bpm [1433b/mi] 93cal 7) 1m - 10:10(10:10/m) 141/153bpm [1433b/mi] 91cal 8) 1m - 10:21(10:21/m) 145/152bpm [1501b/mi] 95cal 9) 0.21m - 2:00(9:25/m) 141/148bpm [1328b/mi] 17cal Add a comment	-	5mi, 49:00 Run - General Split Summary === 1) 1m - 9:46(9:46/m) 132/142bpm [1289b/mi] 89cal 2) 1m - 9:50(9:50/m) 134/144bpm [1319b/mi] 90cal 3) 1m - 9:42(9:42/m) 141/146bpm [1367b/mi] 92cal 4) 1m - 10:03(10:03/m) 144/152bpm [1447b/mi] 96cal 5) 1m - 9:37(9:37/m) 144/152bpm [1385b/mi] 90cal 6) 0m - 2(6:19/m) 141/141bpm [890b/mi] Add a comment	3.4mi, 32:27 Run - General Split Summary === 1) 1m - 9:31(9:31/m) 125/138bpm [1189b/mi] 90cal 2) 1m - 9:34(9:34/m) 132/137bpm [1263b/mi] 87cal 3) 1m - 9:46(9:46/m) 139/146bpm [1358b/mi] 92cal 4) 0.4m - 3:36(8:55/m) 143/148bpm [1276b/mi] 35cal Add a comment	-	6.1mi, 58:36 Run - General Split Summary === 1) 1m - 9:33(9:33/m) 125/134bpm [1193b/mi] 84cal 2) 1m - 9:41(9:41/m) 131/139bpm [1269b/mi] 88cal 3) 1m - 9:26(9:26/m) 134/138bpm [1265b/mi] 83cal 4) 1m - 9:36(9:36/m) 138/146bpm [1325b/mi] 89cal 5) 1m - 9:49(9:49/m) 139/142bpm [1365b/mi] 89cal 6) 1m - 9:36(9:36/m) 144/149bpm [1382b/mi] 91cal 7) 0.1m - 54(8:53/m) 146/148bpm [1298b/mi] 8cal Add a comment	-
Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2	Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6
8.3mi, 1:21:07 Run - General Split Summary === 1) 1m - 9:39(9:39/m) 125/144bpm [1206b/mi] 96cal 2) 1m - 9:42(9:42/m) 133/139bpm [1290b/mi] 88cal 3) 1m - 9:34(9:34/m) 138/149bpm [1320b/mi] 89cal 4) 1m - 9:41(9:41/m) 140/145bpm [1357b/mi] 91cal 5) 1m - 9:39(9:39/m) 143/148bpm [1381b/mi] 92cal 6) 1m - 10:04(10:04/m) 146/152bpm [1469b/mi] 96cal 7) 1m - 10:07(10:07/m) 144/150bpm [1456b/mi] 90cal 8) 1m - 10:10(10:10/m) 147/155bpm [1494b/mi] 93cal 9) 0.28m - 2:31(9:08/m) 149/157bpm [1362b/mi] 24cal Add a comment	-	5.1mi, 50:46 Run - General Split Summary === 1) 1m - 9:41(9:41/m) 129/141bpm [1248b/mi] 90cal 2) 1m - 9:50(9:50/m) 136/144bpm [1337b/mi] 89cal 3) 1m - 9:47(9:47/m) 142/152bpm [1389b/mi] 91cal 4) 1m - 10:12(10:12/m) 142/150bpm [1450b/mi] 94cal 5) 1m - 10:10(10:10/m) 146/156bpm [1484b/mi] 98cal 6) 0.12m - 1:07(9:09/m) 147/149bpm [1344b/mi] 10cal Add a comment	3.4mi, 33:22 Run - General Split Summary === 1) 1m - 9:45(9:45/m) 128/137bpm [1248b/mi] 88cal 2) 1m - 10:03(10:03/m) 133/136bpm [1337b/mi] 91cal 3) 1m - 9:56(9:56/m) 140/149bpm [1390b/mi] 94cal 4) 0.4m - 3:38(9:10/m) 143/146bpm [1312b/mi] 35cal Add a comment	-	6.1mi, 59:14 Run - General Split Summary === 1) 1m - 9:36(9:36/m) 125/137bpm [1199b/mi] 90cal 2) 1m - 9:51(9:51/m) 129/133bpm [1270b/mi] 86cal 3) 1m - 9:39(9:39/m) 135/143bpm [1302b/mi] 88cal 4) 1m - 9:31(9:31/m) 135/139bpm [1285b/mi] 86cal 5) 1m - 9:28(9:28/m) 137/142bpm [1297b/mi] 86cal 6) 1m - 10:01(10:01/m) 140/146bpm [1403b/mi] 89cal 7) 0.13m - 1:09(9:05/m) 141/143bpm [1280b/mi] 10cal Add a comment	-
Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9	Wed 10th Aug Aug 10	Thu 11th Aug Aug 11	Fri 12th Aug Aug 12	Sat 13th Aug Aug 13
8.6mi, 1:23:20 Run - General Split Summary === 1) 1m - 9:47(9:47/m) 129/149bpm [1262b/mi] 88cal 2) 1m - 9:41(9:41/m) 136/158bpm [1316b/mi] 92cal 3) 1m - 9:39(9:39/m) 136/142bpm [1313b/mi] 91cal 4) 1m - 9:38(9:38/m) 138/145bpm [1329b/mi] 89cal 5) 1m - 9:38(9:38/m) 139/149bpm [1339b/mi] 92cal 6) 1m - 9:41(9:41/m) 140/147bpm [1356b/mi] 87cal 7) 1m - 9:43(9:43/m) 139/147bpm [1350b/mi] 89cal 8) 1m - 9:39(9:39/m) 140/148bpm [1350b/mi] 89cal 9) 0.6m - 5:55(9:50/m) 140/146bpm [1377b/mi] 54cal Add a comment	-	6.1mi, 59:44 Run - General Split Summary === 1) 1m - 9:36(9:36/m) 127/137bpm [1219b/mi] 87cal 2) 1m - 9:25(9:25/m) 133/139bpm [1252b/mi] 86cal 3) 1m - 9:36(9:36/m) 137/139bpm [1314b/mi] 87cal 4) 1m - 9:38(9:38/m) 140/146bpm [1349b/mi] 91cal 5) 1m - 10:22(10:22/m) 141/144bpm [1463b/mi] 92cal 6) 1m - 10:01(10:01/m) 142/148bpm [1423b/mi] 90cal 7) 0.13m - 1:06(8:51/m) 144/146bpm [1275b/mi] 10cal Add a comment	-	4.4mi, 42:22 Run - General Split Summary === 1) 1m - 9:33(9:33/m) 125/136bpm [1193b/mi] 85cal 2) 1m - 9:52(9:52/m) 127/134bpm [1253b/mi] 86cal 3) 1m - 9:35(9:35/m) 133/141bpm [1274b/mi] 84cal 4) 1m - 10:08(10:08/m) 139/144bpm [1407b/mi] 93cal 5) 0.37m - 3:15(8:54/m) 142/146bpm [1263b/mi] 31cal Add a comment	-	3.4mi, 33:10 Run - General Split Summary === 1) 1m - 9:37(9:37/m) 123/135bpm [1183b/mi] 82cal 2) 1m - 9:45(9:45/m) 124/128bpm [1209b/mi] 82cal 3) 1m - 9:59(9:59/m) 132/140bpm [1319b/mi] 87cal 4) 0.42m - 3:48(9:01/m) 135/139bpm [1218b/mi] 35cal Add a comment
Sun 14th Aug Aug 14	Mon 15th Aug Aug 15	Tue 16th Aug Aug 16	Wed 17th Aug Aug 17	Thu 18th Aug Aug 18	Fri 19th Aug Aug 19	Sat 20th Aug Aug 20
-	-	6.1mi, 1:00:07 Run - General Split Summary === 1) 1m - 9:38(9:38/m) 126/134bpm [1215b/mi] 87cal 2) 1m - 10:15(10:15/m) 131/134bpm [1344b/mi] 90cal 3) 1m - 9:49(9:49/m) 137/144bpm [1346b/mi] 91cal 4) 1m - 9:44(9:44/m) 139/142bpm [1354b/mi] 90cal 5) 1m - 9:47(9:47/m) 142/145bpm [1390b/mi] 91cal 6) 1m - 10:03(10:03/m) 145/149bpm [1456b/mi] 92cal 7) 0.09m - 50(9:15/m) 146/146bpm [1350b/mi] 8cal Add a comment	3.4mi, 32:55 Run - General Split Summary === 1) 1m - 9:33(9:33/m) 128/139bpm [1222b/mi] 88cal 2) 1m - 9:38(9:38/m) 130/134bpm [1252b/mi] 86cal 3) 1m - 9:58(9:58/m) 137/145bpm [1366b/mi] 91cal 4) 0.42m - 3:46(8:55/m) 141/144bpm [1257b/mi] 36cal Add a comment	-	6.1mi, 57:59 Run - General Split Summary === 1) 1m - 9:27(9:27/m) 119/134bpm [1125b/mi] 90cal 2) 1m - 9:33(9:33/m) 129/138bpm [1232b/mi] 86cal 3) 1m - 9:20(9:20/m) 134/138bpm [1250b/mi] 85cal 4) 1m - 9:25(9:25/m) 139/146bpm [1308b/mi] 87cal 5) 1m - 9:44(9:44/m) 139/142bpm [1353b/mi] 89cal 6) 1m - 9:37(9:37/m) 142/150bpm [1365b/mi] 92cal 7) 0.1m - 53(8:59/m) 144/145bpm [1295b/mi] 8cal Add a comment	-

Jo P F55 Monmouthshire

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Jo P
F55 Monmouthshire