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Alan

Last on at 10am, 17th Jun 2025

M45

About
Bests
All Races
Mileage
Training

Races
44
Miles
6460
Miles
39
Miles
3997
Miles
167
WAVA
68.59%
56M
3:30:45
5k
19:26
5M
40:03
10k
41:53
Half
1:26:00
Mara
3:18:25

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Recent Training
1st Jun	General	1.6mi	18:08
1st Jun	General	1.9mi	20:30
30th May	Yoga	0mi	1:01
30th May	Yoga	0mi	18
30th May	Other	0mi	18

12 Month Benchmarks	Run	Bike
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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2014	2015	2016	2017	2018	PB	WB
5km	9			21:29 59.66				20:11 64.64		19:26 68.59			19:26 6:15/mi	68.59
5mi	1		40:03 52.60										40:03 8:01/mi	52.60
10km	9	48:50 54.06	46:06 57.27	45:31 58.00				41:53 63.87		59:19 45.31			41:53 6:44/mi	63.87
13.1mi	12	2:01:35 47.27	1:52:43 50.99	1:45:59 54.23	1:58:43 48.41	1:37:42 58.85	1:45:31 54.49	1:30:19 64.10		1:29:23 65.35	1:26:00 68.33	1:28:55 66.54	1:26:00 6:34/mi	68.33
26.2mi	9		4:25:00 45.47	3:59:08 50.39					3:18:25 60.73	3:23:26 59.62	3:29:41 57.85		3:18:25 7:34/mi	60.73

2018		Result	WAVA	Distance
21 Jan	Farnborough Half Marathon SB	1:28:55	66.54	13.1mi
2017		Result	WAVA	Distance
21 May	Worcester Marathon	3:33:18	56.87	26.2mi
7 May	Shakespeare Marathon SB	3:29:41	57.85	26.2mi
19 Mar	Hastings Half Marathon	1:28:27	66.43	13.1mi
5 Mar	Newport Half Marathon PB	1:26:00	68.33	13.1mi
2016		Result	WAVA	Distance
10 Dec	Hastings parkrun	19:34	68.13	5km
22 Oct	Hastings parkrun PB	19:26	68.59	5km
1 Oct	Llyn Llech Owain parkrun	20:23	65.40	5km
11 Sep	New Forest Marathon SB	3:23:26	59.62	26.2mi
6 Aug	Cwmbran parkrun	19:55	66.93	5km
8 May	Race for Wildlife 10k SB	59:19	45.31	10km
26 Mar	IAAF World Half Marathon Championships SB	1:29:23	65.35	13.1mi
2015		Result	WAVA	Distance
26 Apr	Shakespeare Marathon PB	3:18:25	60.73	26.2mi
1 Mar	City of Newport Half Marathon	1:25:49	67.73	13.1mi
2014		Result	WAVA	Distance
27 Jul	Magor Marsh 10k PB	41:53	63.87	10km
30 Mar	yeovil half marathon SB	1:30:19	64.10	13.1mi
15 Mar	Cardiff Parkrun SB	20:11	64.64	5km
22 Feb	Cardiff Parkrun	20:39	63.18	5km
15 Feb	Cardiff Parkrun	21:31	60.63	5km
2011		Result	WAVA	Distance
20 Mar	Hastings Half Marathon SB	1:45:31	54.49	13.1mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon SB	1:37:42	58.85	13.1mi
2009		Result	WAVA	Distance
18 Oct	Cardiff Half Marathon SB	1:58:43	48.41	13.1mi
4 Oct	Men's Health Survival of the Fittest	2:02:00	21.65	10km
17 May	MarshMan	6:30:29		1900m/56mi/13.1mi
2008		Result	WAVA	Distance
14 Dec	Hastings 100th Anniversary Marathon	4:04:06	49.36	26.2mi
28 Sep	Scotiabank Toronto Waterfront Marathon	4:01:33	49.88	26.2mi
20 Jul	Magor Marsh 10K SB	45:31	58.00	10km
18 May	Bunbury Marathon SB	3:59:08	50.39	26.2mi
10 May	Cardiff 5K Parkrun SB	21:29	59.66	5km
4 May	Cardiff Try a Tri	1:11:01	82.59	13.36mi
20 Apr	Caerleon Duathlon 4km/18km/4km	1:22:33	86.49	26km
22 Mar	Cardiff 5K Parkrun	21:52	58.61	5km
16 Mar	Hastings Half Marathon SB	1:45:59	54.23	13.1mi
9 Mar	Castle Combe Chilly Duathlon	1:05:00	94.69	14mi
2007		Result	WAVA	Distance
16 Sep	New Forest Marathon SB	4:25:00	45.47	26.2mi
9 Sep	Cardiff 10K	1:00:25	43.70	10km
6 May	Three Forts Marathon	5:14:48	38.28	26.2mi
29 Apr	Porthkerry Plod PB	40:03	52.60	5mi
25 Mar	Atlantic College 10km SB	46:06	57.27	10km
11 Mar	Hastings Half Marathon SB	1:52:43	50.99	13.1mi
2006		Result	WAVA	Distance
19 Nov	Brighton Reebok 10K SB	48:50	54.06	10km
22 Oct	The Celtic Manor Resort Cancer Research UK 10k	55:57	47.18	10km
15 Oct	Cardiff Half Marathon SB	2:01:35	47.27	13.1mi
3 Sep	HSBC KRUF Cardiff 10K	57:57	45.56	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
2025	6	8	20	35	33	3	0	0	0	0	0	0	106
2024	10	0	0	3	12	1	0	0	0	0	0	0	25
2024	15	13	11	25	14	12	4	12	13	16	12	8	155
2024	39	5	0	0	0	0	33	32	0	0	0	0	109
2023	0	0	0	0	0	0	0	0	0	0	2	0	2
2023	0	0	0	0	0	0	0	0	0	0	12	12	24
2023	0	0	0	0	0	0	0	0	0	0	19	20	39
2020	27	0	0	0	0	0	0	0	0	0	0	0	27
2019	6	3	8	8	0	0	0	0	0	0	0	0	25
2019	157	200	236	157	0	0	0	0	0	0	0	0	751
2018	64	29	18	63	40	4	0	7	14	2	0	0	241
2018	0	11	0	0	0	0	0	0	0	0	0	0	11
2018	16	0	0	0	0	365	434	317	158	79	0	0	1367
2017	169	199	187	149	96	61	59	57	28	41	119	91	1256
2017	15	0	0	0	6	0	0	32	3	0	0	0	55
2017	28	0	0	0	0	0	4	23	0	0	0	0	55
2016	0	0	0	0	15	0	3	0	0	0	0	0	18
2016	84	75	68	63	41	57	147	178	109	116	76	56	1071
2016	0	0	3	0	3	12	0	1	0	0	0	10	29
2016	0	0	0	0	20	0	0	0	0	5	0	0	25
2015	15	0	30	0	0	0	3	0	0	0	0	0	48
2015	113	132	129	91	14	73	45	45	44	66	57	58	868
2015	0	0	0	0	3	0	0	0	0	0	0	0	3
2015	0	0	0	0	0	0	0	0	0	0	0	16	16
2014	7	0	0	0	0	0	0	0	4	0	0	2	13
2014	1.1	0.3	0	0	0	0.3	0	0	0	0	0	0	1.7
2014	42	70	61	13	53	44	33	19	21	0	0	15	371
2014	0	0	0	0	0	0	0	3	13	0	0	0	16
2013	0	0	0	0	0	0	0	0	0	0	0	30	30
2013	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2013	0	0	0	0	0	0	0	0	0	0	0	8	8
2009	12	0	0	0	0	0	0	0	0	0	0	0	12
2009	47	0	0	0	0	0	0	0	0	0	0	0	47
2008	2.7	5.2	3.5	4.2	2.3	1.6	2.4	0.3	0	5.3	4.3	3.6	35.3
2008	64	59	126	112	76	33	118	108	119	46	63	50	975
2008	119	168	53	119	45	134	169	100	19	143	93	68	1228
2007	0	0	0	0	0	0	0	0	0	0	10	6	16
2007	56	73	126	128	56	91	47	133	50	51	45	53	909
2007	8	0	0	11	30	38	0	79	0	70	0	26	262
2006	0	0	0	0	0	0	10	0	0	0	5	0	15
2006	0	0	0	0	0	0	0	0	0	0	0.2	0.8	1
2006	0	0	0	32	20	21	46	56	67	74	51	46	413
2006	0	0	0	0	0	0	16	0	39	21	21	0	97

Wed 21st May May 21	Thu 22nd May May 22	Fri 23rd May May 23	Sat 24th May May 24	Sun 25th May May 25	Mon 26th May May 26	Tue 27th May May 27
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Wed 28th May May 28	Thu 29th May May 29	Fri 30th May May 30	Sat 31st May May 31	Sun 1st Jun Jun 1	Mon 2nd Jun Jun 2	Tue 3rd Jun Jun 3
-			-		-	-
Wed 4th Jun Jun 4	Thu 5th Jun Jun 5	Fri 6th Jun Jun 6	Sat 7th Jun Jun 7	Sun 8th Jun Jun 8	Mon 9th Jun Jun 9	Tue 10th Jun Jun 10
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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	Mon 16th Jun Jun 16	Tue 17th Jun Jun 17
-	-	-	-	-	-	-

Alan

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