rossduff

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Recent Training
3rd May	General	27.6mi	1:28:07
1st May	General	4.9mi	1:00:31
27th Apr	General	3.1mi	23:47
26th Apr	General	1.6mi	46:16
24th Apr	General	7.7mi	2:44:13

12 Month Benchmarks	Run	Bike
Mile	5:42	1:15
5k	26:19	4:39

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Best Times
Best WAVA

Dist	Races	2003	2008	2009	2010	2011	PB	WB
5km	1					23:07 55.64	23:07 7:26/mi	55.64
5mi	1				37:43 55.89		37:43 7:33/mi	55.89
10km	12		54:52 48.12	1:04:51 40.73	59:26 44.44		54:52 8:50/mi	48.12
13.1mi	3	2:06:27 45.45		1:48:24 53.02	2:33:36 37.43		1:48:24 8:16/mi	53.02

2011		Result	WAVA	Distance
30 Apr	Newport parkrun PB	23:07	55.64	5km
16 Apr	Endurancelife Coastal trail Series 10km Exmoor			10km
26 Mar	Endurancelife coastal Trail Series 10km Sussex			10km
12 Mar	Endurancelife coastal Trail Series 10km Pembrokeshire			10km
19 Feb	Endurancelife coastal Trail Series 10km South Devon			10km
22 Jan	Endurancelife coastal Trail Series 10km Anglesey	1:08:50	38.41	10km
2010		Result	WAVA	Distance
4 Dec	Endurancelife Coastal Trail Series Portland - 10k	1:19:51	33.11	10km
13 Nov	Endurance Life Coastal Series Half Marathon Gower SB	2:33:36	37.43	13.1mi
16 Oct	endurance life cts 10km dorset	1:06:19	39.82	10km
25 Sep	endurance life cts 10km IOW SB	59:26	44.44	10km
22 May	EnduranceLife Coastal Trail Series Exmoor (10km)	1:09:15	38.14	10km
3 May	Cardiff Bay 5 PB	37:43	55.89	5mi
24 Apr	Endurance Life Coastal Trail Series - Cornwall (10km)	1:01:18	43.08	10km
27 Mar	Endurance Life Coastal Trail Series - pembrokeshire (10km)	56:16	46.94	10km
27 Feb	Endurance Life Coastal Trail Series - South Devon (10km)	1:17:20	34.15	10km
23 Jan	Endurance Life Coastal Trail Series - Portland (10km)	1:19:38	33.17	10km
2009		Result	WAVA	Distance
5 Dec	Endurance Life Coastal Trail Series - Gower (10km) SB	1:04:51	40.73	10km
7 Nov	Endurance Life Coastal Trail Series - Dorset (10km)	1:14:23	35.49	10km
18 Oct	Cardiff Half Marathon PB	1:48:24	53.02	13.1mi
2008		Result	WAVA	Distance
27 Aug	BUPA Great Wales Run PB	54:52	48.12	10km
2003		Result	WAVA	Distance
28 Sep	Cardiff Half Marathon SB	2:06:27	45.45	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
2025	3	4	6	6	0	0	0	0	0	0	0	0	20
2025	0	133	0	0	0	0	0	0	0	0	0	0	133
2025	39	189	318	143	33	0	0	0	0	0	0	0	722
2024	0	0	0	0	0	4	4	2	0	0	0	0	10
2024	40	40	20	9	0	0	3	2	4	1	6	2	127
2024	0	0	128	0	0	0	0	0	0	0	0	6	133
2024	38	139	72	301	235	128	484	413	40	94	85	88	2118
2023	0	1	0	0	3	11	3	2	0	0	0	0	21
2023	3	8	3	0	0	0	0	1	0	4	4	5	28
2023	0	0	133	32	0	0	24	0	0	0	0	0	189
2023	78	71	107	387	47	267	225	481	55	72	99	59	1950
2022	0	0	0	0	0	0	5	0	0	0	0	0	5
2022	1.7	1.8	0.5	0	0	0	0	0	0	0	0	0	4
2022	8	4	5	8	7	0	8	0	12	11	8	4	76
2022	0	0	155	0	0	0	0	3	0	0	0	0	158
2022	69	82	69	384	688	380	132	681	250	183	95	93	3106
2021	0	0	0	0.3	5.8	5.5	0	0.2	0.7	0	0	0	12.5
2021	9	0	0	0	0	0	0	0	0	0	0	0	9
2021	3	0	10	30	4	95	76	159	66	58	63	100	664
2020	13	0	0	0	0	0	0	0	0	0	0	0	13
2020	31	21	62	20	0	0	0	49	0	0	13	10	206
2019	2.1	0	0	0	0.1	0	0	0	0	0	0.6	2.5	5.3
2019	3	0	2	2	6	4	0	16	9	0	0	3	43
2019	22	36	23	110	112	101	261	121	53	40	22	47	949
2018	0	0	0	0	0	0	0	0.1	0	0	0	0	0.1
2018	106	116	72	91	102	87	90	108	170	152	82	17	1193
2018	45	25	18	163	99	110	66	156	127	48	47	69	974
2017	9	4	0	8	0	0	0	0	0	3	0	0	25
2017	0.7	0	0	0	0	0	0	0	0	1.3	0.6	0	2.5
2017	56	25	29	21	53	50	22	8	22	27	4	34	350
2017	0	0	3	0	0	0	0	0	3	1	0	0	7
2017	195	180	81	235	193	54	70	216	236	131	27	45	1663
2016	0	0	0	0	0	0	0	0	0	13	0	15	28
2016	0	0	0	0	0	0	0	0	0	0	0	2.3	2.3
2016	71	110	93	132	83	94	129	114	116	144	105	28	1218
2016	0	0	0	1	0	0	0	0	0	0	0	0	1
2016	143	98	109	209	288	136	221	254	141	226	59	211	2094
2015	0	0	0	0	0	0	0	0	0	0	0.7	0.6	1.4
2015	0	0	0	0	0	0	0	0	0	0	32	19	52
2015	0	0	0	0	0	0	0	0	12	23	78	99	211
2012	51	42	14	3	0	0	0	0	0	0	0	0	110
2012	0	10	17	17	0	0	0	0	0	0	0	0	43
2011	20	3	0	4	0	15	23	8	0	0	0	0	73
2011	79	82	55	31	26	4	21	18	12	65	41	15	448
2011	24	26	19	37	9	5	63	92	55	4	0	0	333
2010	0	0	0	0	0	0	0	0	0	0	25	49	74
2010	0	0	0	0	0	0	0	0	0	0	15	19	34

Sun 6th Apr Apr 6	Mon 7th Apr Apr 7	Tue 8th Apr Apr 8	Wed 9th Apr Apr 9	Thu 10th Apr Apr 10	Fri 11th Apr Apr 11	Sat 12th Apr Apr 12
3mi, 24:13 Bike - General	-	-	-	5.5mi, 1:26:13 Bike - General	3.1mi, 26:30 Run - General	31.4mi, 1:40:20 Bike - General
Sun 13th Apr Apr 13	Mon 14th Apr Apr 14	Tue 15th Apr Apr 15	Wed 16th Apr Apr 16	Thu 17th Apr Apr 17	Fri 18th Apr Apr 18	Sat 19th Apr Apr 19
45.8mi, 4:28:19 Bike - General	3.6mi, 45:52 Bike - General	-	-	5.1mi, 1:30:53 Bike - General	7.5mi, 46:18 Bike - General	-
Sun 20th Apr Apr 20	Mon 21st Apr Apr 21	Tue 22nd Apr Apr 22	Wed 23rd Apr Apr 23	Thu 24th Apr Apr 24	Fri 25th Apr Apr 25	Sat 26th Apr Apr 26
-	-	1.8mi, 19:31 Bike - General 4.8mi, 38:22 Bike - General 2.2mi, 25:06 Bike - General	-	7.7mi, 2:44:13 Bike - General	-	1.6mi, 46:16 Bike - General
Sun 27th Apr Apr 27	Mon 28th Apr Apr 28	Tue 29th Apr Apr 29	Wed 30th Apr Apr 30	Thu 1st May May 1	Fri 2nd May May 2	Sat 3rd May May 3
3.1mi, 23:47 Bike - General	-	-	-	4.9mi, 1:00:31 Bike - General	-	27.6mi, 1:28:07 Bike - General

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