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smash F40

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Pegasus RC

Races
119
Miles
7058
Miles
82
Miles
11985
Miles
503
WAVA
55.17%
Mile
7:08
5k
24:20
5M
39:28
10k
53:05
10M
1:37:14
Half
2:04:53
20M
3:45:00
Mara
4:50:27

About Me
I like food Show More...

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? Aging

Recent Blogs
Triathloning	20th Sep
Not winning	Jul 2021
Postponed	Jul 2021
Tired	Jun 2021
Accidental race entry	Jun 2021

Recent Training
22nd Sep	General	3.2mi	35:17
22nd Sep	General	2mi	38:00
20th Sep	General	1.5mi	30:00
20th Sep	General	4.1mi	47:10
19th Sep	Race	3.2mi	32:20

Planned Races
The Doctor K Cup	2nd Oct
ABP Newport Wales 10K	24th Oct
Cardiff Half Marathon	27th Mar

12 Month Benchmarks	Run	Bike
Mile	8:35	2:57
5k	29:14	10:43
5mi	56:18	17:25

Recent Pictures	Show more

Recent Threads
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Followers (1)

Badges Collected	See available badges
+ 151 others

Best Times
Best WAVA

Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	4	7:08 7:08/mi	52.06	8:01 46.28				7:08 52.06		7:33 49.38							7:39 50.94
2mi	2	15:10 7:35/mi	51.88			15:33 50.60	15:10 51.88
3mi	1	23:52 7:57/mi	52.54				23:52 52.54
5km	24	24:20 7:50/mi	55.17	28:13 46.01		24:53 52.18	25:04 51.81	24:30 53.06	27:20 47.64	26:13 49.79	26:10 50.21	26:09 50.24	27:33 47.90			24:20 55.17
4mi	1	34:11 8:33/mi	48.91				34:11 48.91
5mi	8	39:28 7:54/mi	54.03	46:35 45.78		42:17 50.43	39:28 54.03	51:42 41.25		45:26 47.00
10km	35	53:05 8:33/mi	50.42	1:01:15 43.62		53:36 49.84	53:05 50.33	58:01 46.05	1:03:59 41.76	58:25 45.75	1:00:40 44.19	58:25 46.01	1:09:59 38.53	56:00 48.34	1:00:41 44.82	53:57 50.42	57:48 47.32	59:51 45.98	1:11:19 38.86
8mi	3	1:17:31 9:41/mi	44.92							1:19:32 43.67	1:20:59 42.93	1:17:31 44.92
10mi	5	1:37:14 9:43/mi	45.25				1:44:14 42.21	1:43:49 42.38	1:37:14 45.25	1:39:11 44.36
10.6mi	1	1:35:43 9:02/mi	48.75								1:35:43 48.75
20km	1	2:45:00 13:17/mi	34.06														2:45:00 34.06
13mi	1	2:22:28 10:59/mi	40.61							2:22:28 40.61
13.1mi	25	2:04:53 9:32/mi	47.13		2:25:30 40.13	2:12:28 44.07	2:04:57 46.73	2:11:43 44.32	2:13:11 43.84	2:16:40 42.72	2:24:24 40.48	2:20:59 41.52	3:01:32 32.32	2:04:53 47.13	2:10:07 45.41	2:09:57 45.46	2:20:57 42.34			2:45:35 36.51
20mi	1	3:45:00 11:15/mi	40.61						3:45:00 40.61
26.2mi	2	4:50:27 11:05/mi	42.67						5:29:53 37.27						4:50:27 42.67

Date	Planned Races			Distance
27 Mar	Cardiff Half Marathon Confirmed			13.1mi
24 Oct	ABP Newport Wales 10K Confirmed			10km
2 Oct	The Doctor K Cup Confirmed			5km
2021		Result	WAVA	Distance
19 Sep	Dorney Lake Season Finale Tri	18:17 / 48:12 / 32:16	0.00	0.75km/20km/5km
2020		Result	WAVA	Distance
1 Mar	Admiral City of Newport Half Marathon SB	2:45:35	41.01	13.1mi
2019		Result	WAVA	Distance
7 Jul	The Wales 10k	1:14:00	42.20	10km
6 Jul	The Wales Sportive (42 miles)	3:19:00	0.00	42mi
5 May	ABP Newport Wales 10K SB	1:11:19	43.79	10km
24 Feb	Pontypool Home run 10k	1:15:00	41.64	10km
2018		Result	WAVA	Distance
29 Apr	Newport 10k SB	59:51	51.89	10km
2017		Result	WAVA	Distance
28 Oct	Big Fetch Mile - Cardiff SB	7:39	57.36	1mi
1 Oct	Cardiff Half Marathon SB	2:20:57	47.57	13.1mi
23 Apr	Offa's Orror PB	2:45:00	38.23	20km
5 Mar	St David's Day Run SB	57:48	53.46	10km
2016		Result	WAVA	Distance
2 Oct	Cardiff Half Marathon	2:11:17	50.80	13.1mi
25 Sep	Bristol Half Marathon	2:19:37	47.77	13.1mi
18 Sep	Swansea Bay 10k	55:22	55.81	10km
11 Sep	Cardiff 10K	57:49	53.44	10km
10 Sep	Cardiff Pretty Muddy 5k	45:00	33.38	5km
18 May	SSAFA 5K Series Race 1 PB	24:20	61.48	5km
15 May	Great Bristol 10k SB	53:57	57.02	10km
14 May	Cardiff parkrun	27:09	55.10	5km
23 Apr	Corby parkrun	28:28	52.55	5km
6 Mar	City of Newport Half Marathon SB	2:09:57	51.08	13.1mi
2015		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot SB	2:10:07	51.01	13.1mi
6 Sep	Cardiff 10K SB	1:00:41	50.70	10km
19 Apr	Great Welsh Marathon PB	4:50:27	47.13	26.2mi
2014		Result	WAVA	Distance
14 Dec	Keyworth Turkey Trot	2:12:34	49.86	13.1mi
5 Oct	Cardiff Half Marathon PB	2:04:53	52.92	13.1mi
21 Sep	Bristol Half Marathon	2:06:43	52.16	13.1mi
7 Sep	Cardiff 10K SB	56:00	54.72	10km
24 Aug	Severn Bridge Half Marathon	2:14:14	49.24	13.1mi
15 Feb	Love Run	59:58	50.94	10km
2013		Result	WAVA	Distance
26 Oct	Ashton Court RUN10K SB	1:09:59	43.65	10km
14 Jul	The Wales Half Marathon SB	3:01:32	36.28	13.1mi
16 Jun	BHF London to Brighton Bike Ride	8:00:00	0.00	54mi
27 Apr	Cardiff Parkrun SB	27:33	53.82	5km
2012		Result	WAVA	Distance
9 Dec	Keyworth Turkey Trot	2:22:49	45.97	13.1mi
14 Oct	Cardiff Half Marathon SB	2:20:59	46.57	13.1mi
9 Sep	Cardiff 10k SB	58:25	52.16	10km
25 Jul	SSAFA 5K Series Race 3	26:25	56.13	5km
14 Jul	Race for Life Cardiff 10K	58:39	51.95	10km
20 Jun	SSAFA 5K Series Race 2	27:47	53.27	5km
16 May	SSAFA 5K Series Race 1 SB	26:09	56.60	5km
21 Apr	Cardiff Parkrun	26:59	54.85	5km
29 Jan	Lliswerry 8 PB	1:17:31	50.74	8mi
2011		Result	WAVA	Distance
16 Oct	Cardiff Half Marathon SB	2:24:24	45.35	13.1mi
11 Sep	Cardiff 10k SB	1:00:40	50.13	10km
27 Jul	SSAFA 5K Series Race 3 SB	26:10	56.56	5km
19 Jun	Llanelli Waterside 10k	1:01:11	49.63	10km
12 Jun	Welsh Castles Relay Stage 13 - Crossgates to Builth Wells PB	1:35:43	54.79	10.6mi
12 Feb	The Action Duchenne Love Run (formely Cardiff Valentines Love Run) 10K	1:01:31	49.36	10km
30 Jan	Lliswerry 8 SB	1:20:59	48.50	8mi
2010		Result	WAVA	Distance
12 Dec	Keyworth Turkey Trot	2:17:40	47.48	13.1mi
5 Dec	Cardiff Santa Jog - POSTPONED to 23rd Jan	31:37	46.75	5km
5 Dec	Torfaen 10k - POSTPONED to 13th March	55:48	54.42	10km
17 Oct	Cardiff Half Marathon PB	2:22:28	45.46	12.98mi
10 Oct	Gwent League XC Senior Ladies - Event 1 Bridgend	35:00	50.68	6km
12 Sep	Cardiff 10km	59:09	51.34	10km
1 Aug	Magor Marsh 10k	1:09:10	43.90	10km
4 Jul	Aberdare 10k	1:00:25	50.22	10km
20 Jun	Llanelli Waterside 10k SB	58:25	51.94	10km
18 Jun	Wales Fetch 1 Mile: Number (1 more than the last one) SB	7:33	55.70	1mi
12 Jun	Cardiff 5K Parkrun	27:11	54.33	5km
3 May	Cardiff Bay 5 SB	45:26	53.22	5mi
10 Apr	Cardiff 5K Parkrun SB	26:13	56.34	5km
7 Mar	Llanelli Waterside Half Marathon SB	2:16:40	47.76	13.1mi
21 Feb	Pontypridd Reverse 10 SB	1:39:11	49.81	10mi
31 Jan	Lliswerry 8 SB	1:19:32	49.34	8mi
10 Jan	Corus - Richard Burton 10k	1:01:27	49.37	10km
2009		Result	WAVA	Distance
22 Nov	Sospan MT10	1:55:40	42.71	10mi
14 Jul	Swansea Bay 5k Series 2	29:15	50.49	5km
21 Jun	Llanelli Waterside 10k SB	1:03:59	47.41	10km
9 Jun	Swansea Bay 5k Series 1 SB	27:20	54.02	5km
26 Apr	London Marathon SB	5:29:53	41.05	26.2mi
22 Mar	San Domenico 20 PB	3:45:00	44.98	20mi
8 Mar	Llanelli Waterside Half Marathon SB	2:13:11	48.97	13.1mi
22 Feb	Pontypridd Reverse 10 PB	1:37:14	50.77	10mi
2008		Result	WAVA	Distance
14 Dec	Keyworth Turkey Trot	2:22:51	45.66	13.1mi
23 Nov	Sospan 10 SB	1:43:49	47.55	10mi
1 Nov	Fetch Five - Big Feck	49:23	48.95	5mi
26 Oct	Tour of Torfaen SB	2:11:43	49.52	13.1mi
21 Sep	Swansea Bay 10K	59:28	51.01	10km
14 Sep	Bristol Half Marathon	2:26:35	44.49	13.1mi
16 Aug	Cardiff 5K Parkrun	26:17	56.18	5km
1 Jun	Race for Life Cardiff	26:33	55.62	5km
23 May	Welsh Fetch One Mile Challenge PB	7:08	58.80	1mi
3 May	Cardiff 5K Parkrun	26:22	56.01	5km
27 Apr	Porthkerry Plod SB	51:42	46.76	5mi
9 Feb	Cardiff Valentines 10K Love Run	1:01:00	49.73	10km
12 Jan	Cardiff Blackweir Time Trial Pilot SB	24:30	60.27	5km
6 Jan	Richard Burton 10k SB	58:01	52.28	10km
2007		Result	WAVA	Distance
25 Nov	Sospan Road Runners MT10 SB	1:44:14	47.35	10mi
4 Nov	Ladies Fireworks 5 PB	39:28	61.25	5mi
28 Oct	Tour of Torfaen - Unofficial version (non-pb)	1:58:45	54.91	13.1mi
14 Oct	Cardiff Half Marathon SB	2:04:57	52.18	13.1mi
23 Sep	Swansea Bay 10K	56:25	53.77	10km
9 Sep	Emily Prosser Sprint Triathlon	/ /	0.00	0miles/0miles/25.4km
13 Jul	Cardiff Self Transcendence 4M PB	34:11	55.62	4mi
24 Jun	Llanelli Waterfront 10k	53:57	56.22	10km
15 Jun	Cardiff Self Transcendence 3M PB	23:52	59.74	3mi
11 May	Cardiff Self Transcendence 2M PB	15:10	59.12	2mi
29 Apr	Porthkerry Plod	47:36	50.79	5mi
18 Mar	Cardiff St Davids 5k SB	25:04	58.91	5km
11 Mar	Llanelli Waterside Half Marathon	2:07:54	50.98	13.1mi
10 Feb	Cardiff Valentines 10k Love Run PB	53:05	57.14	10km
2006		Result	WAVA	Distance
10 Dec	RNLI reindeer run	56:57	53.26	10km
5 Nov	Fireworks 5 SB	42:17	57.17	5mi
15 Oct	Cardiff Half Marathon SB	2:12:28	49.22	13.1mi
24 Sep	Swansea Bay 10K	54:36	55.56	10km
3 Sep	HSBC KRUF Cardiff 10K SB	53:36	56.59	10km
28 Jun	Race for Life	28:02	52.68	5km
24 May	SSAFA 5K Series - Race 1 SB	24:53	59.34	5km
12 May	Cardiff Self Transcendence 2M () SB	15:33	57.66	2mi
1 May	Great Welsh Run 5	43:59	54.96	5mi
2005		Result	WAVA	Distance
11 Sep	Sydney Running Festival Half-Marathon SB	2:25:30	44.81	13.1mi
2004		Result	WAVA	Distance
21 Nov	Brighton 10K SB	1:01:15	49.52	10km
3 Oct	Swansea Bay 10K	1:02:36	48.46	10km
25 Sep	Running for Women 8km Windsor SB	46:35	51.89	5mi
10 Aug	Swansea Harriers 5k SB	28:13	52.33	5km
13 Jul	Swansea Harriers 5k	28:51	51.18	5km
10 Jul	Sport Relief Mile SB	8:01	52.31	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
2021	24	30	43	45	39	29	21	10	8	0	0	0	251
2021	0	0	0	0	1.6	4.2	4.9	1.2	0.5	0	0	0	12.4
2021	34	24	19	28	29	29	27	24	26	0	0	0	240
2021	14	0	16	52	35	144	55	3	25	0	0	0	344
2020	7	20	9	1	4	0	24	25	2	6	0	11	110
2020	0.8	0	0	0	0	0	0	2.3	2	1	0.3	0.1	6.4
2020	20	27	40	22	72	18	17	14	7	25	32	17	311
2020	56	38	23	0	0	76	40	21	28	12	6	19	320
2019	3	4	0	5	5	0	0	17	0	0	0	0	33
2019	0.5	0	0.5	1	0.5	0.5	1	0	1	0	0	0	5
2019	19	20	3	16	19	18	11	14	22	20	0	25	186
2019	25	58	30	74	81	52	112	44	60	36	14	28	615
2018	0	0	0	0	0	0	0	0	9	0	0	0	9
2018	0	0	0.8	0	0	1	0.5	1.2	0	0	0	0	3.5
2018	16	13	2	25	24	29	20	15	2	6	11	12	174
2018	64	44	18	69	22	23	25	66	23	28	31	12	425
2017	0	0	0	13	0	0	15	0	0	6	0	0	35
2017	39	27	44	44	3	10	30	14	20	22	8	31	291
2017	157	166	150	130	189	184	169	188	177	144	69	13	1736
2016	3	0	0	0	0	0	3	0	5	0	0	0	10
2016	3.2	1	0	0	0	0	0	0	0	0	0.4	0	4.6
2016	61	42	66	60	56	41	49	59	61	36	26	96	654
2016	80	99	184	137	149	176	137	123	155	196	101	115	1652
2015	0	5	0	6	6	11	0	0	0	0	0	0	28
2015	0	0	0	1	0	0	0	0	0	0	0	0	1
2015	91	99	102	54	0	1	26	14	33	57	46	27	550
2015	91	53	74	45	0	129	86	84	266	111	75	60	1072
2014	2	2	0	0	0	0	0	0	0	0	0	0	4
2014	0	0	0	0	0	0	0	3	4.3	0.5	0	0	7.8
2014	57	55	68	62	53	43	39	50	57	43	36	39	602
2014	70	44	256	350	286	90	75	83	161	110	23	23	1570
2013	0	0	0	0	0	0	0	0	0.5	0	0	0	0.5
2013	37	29	24	38	43	29	28	36	0	10	11	31	316
2013	90	127	76	152	213	117	116	34	0	39	54	0	1018
2012	0.2	0	0	0	0	0	0	0	0	0	0	0	0.2
2012	40	32	26	52	51	47	50	44	67	61	25	31	524
2012	0	53	60	113	135	73	152	90	105	105	53	68	1005
2011	0	0.6	0.6	0.6	1.3	1.6	0	0.6	4	3	12.1	3.1	27.6
2011	41	25	22	28	29	50	21	17	22	39	34	13	341
2011	3	37	143	90	128	91	133	80	82	21	0	0	806
2010	0	1.4	2.5	0.5	0	0	0	0	0.5	0	0	0	4.9
2010	63	68	73	50	48	29	35	100	50	35	24	22	596
2010	0	5	13	60	45	72	92	100	59	56	30	0	532
2009	0	0	0	0	0	0	0	0	0	0.3	0	0	0.3
2009	88	85	85	70	25	30	30	60	19	30	35	17	574
2009	0	0	0	0	20	40	0	0	24	18	22	0	124
2008	0.5	0	0	0	0	0.2	0	0.1	0	0	0	0	0.8
2008	67	59	49	74	50	47	33	48	54	38	55	43	618
2008	8	28	16	8	64	122	66	51	29	8	0	0	400
2007	0	0	3	0	0	0	0	15	0	0	0	0	18
2007	0	0	0	0	0.6	1.9	1.2	0	0.2	0	0	0	3.9
2007	76	56	56	56	51	52	41	47	58	72	55	27	649
2007	0	0	0	0	0	63	52	79	108	33	17	0	353
2006	0	0	0	0	0	0	0	0	0	0	0	4	4
2006	0.5	0	0	0	0	2.2	0	0	0	0.6	0	0	3.3
2006	10	0	14	33	44	55	35	55	55	32	66	33	432
2006	15	0	0	0	0	0	0	0	0	0	0	0	15

Fri 27th Aug Aug 27	Sat 28th Aug Aug 28	Sun 29th Aug Aug 29	Mon 30th Aug Aug 30	Tue 31st Aug Aug 31	Wed 1st Sep Sep 1	Thu 2nd Sep Sep 2
-	-	-	3mi, 32:00 Bike - General Various Centre Parcs Add a comment	2.5mi, 30:01 Run - General Longleat is hilly Add a comment	-	-
Fri 3rd Sep Sep 3	Sat 4th Sep Sep 4	Sun 5th Sep Sep 5	Mon 6th Sep Sep 6	Tue 7th Sep Sep 7	Wed 8th Sep Sep 8	Thu 9th Sep Sep 9
-	3mi, 32:50 Run - General Centre parcs Add a comment	-	-	-	-	-
Fri 10th Sep Sep 10	Sat 11th Sep Sep 11	Sun 12th Sep Sep 12	Mon 13th Sep Sep 13	Tue 14th Sep Sep 14	Wed 15th Sep Sep 15	Thu 16th Sep Sep 16
-	-	3.4mi, 1:04:11 Walk - General To town to meet Sam Add a comment 4.5mi, 49:18 Run - General Club 5 miles. Bit of a struggle due to poor preparation Add a comment 0.5mi, 5:00 Run - General The bit where I forgot to restart my watch Add a comment 5mi, 25:00 Bike - General To and from run Add a comment	1.5mi, 29:00 Walk - General To and from club Add a comment 4.3mi, 47:19 Run - General Monday club run. Add a comment	6.6mi, 36:38 Bike - General Tri kit test with Sam Add a comment	-	-
Fri 17th Sep Sep 17	Sat 18th Sep Sep 18	Sun 19th Sep Sep 19	Mon 20th Sep Sep 20	Tue 21st Sep Sep 21	Wed 22nd Sep Sep 22	Thu 23rd Sep Sep 23
-	3.1mi, 31:38 Run - parkrun Parkrun, taking it easy as tri tomorrow. Add a comment	3.2mi, 32:20 Run - Race Eton Dorney end of season tri run leg Add a comment 13.2mi, 48:14 Bike - Race Eton Dorney end of season tri bike leg Add a comment 0.5mi, 18:17 Swim - Open Water Eton Dorney end of season tri swim leg Add a comment	1.5mi, 30:00 Walk - General To and from club Add a comment 4.1mi, 47:10 Run - General Split Summary === 1) 0.62m - 7:21(11:49/m) 150/158bpm [1773b/mi] 72cal 77/84rpm 5.08/0mph 2) 0.62m - 6:47(10:55/m) 155/160bpm [1692b/mi] 68cal 79/81rpm 5.5/0mph 3) 0.62m - 7:00(11:16/m) 162/164bpm [1826b/mi] 74cal 79/82rpm 5.32/0mph 4) 0.62m - 7:31(12:05/m) 164/168bpm [1982b/mi] 78cal 75/81rpm 4.96/0mph 5) 0.62m - 7:24(11:55/m) 168/172bpm [2002b/mi] 81cal 77/112rpm 5.03/0mph 6) 0.62m - 7:27(11:59/m) 173/174bpm [2073b/mi] 85cal 78/82rpm 5.01/0mph 7) 0.34m - 3:40(10:56/m) 174/174bpm [1904b/mi] 42cal 79/82rpm 5.48/0mph Add a comment	-	3.2mi, 35:17 Run - General Club run Add a comment 2mi, 38:00 Walk - General To and from club Add a comment	-