travelling man

Last on at 11am, 25th Jul 2024

M60

About
Bests
All Races
Mileage
Training

Races
727
Miles
13792
Miles
6
Miles
968
Miles
1139
WAVA
104.91%
5k
18:26
5M
25:11
10k
37:02
10M
1:01:48
Half
1:22:47
20M
2:17:54
Mara
3:02:45

About Me
started running 1993 been running ever since,started out as something to do then it took over my life Show More...

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Recent Training
25th Jul	Hill Work	4.4mi	42:18
24th Jul	General	2.5mi	1:01:25
23rd Jul	Steady-State	4mi	37:12
20th Jul	Warm Down	2mi	21:35
20th Jul	parkrun	3.1mi	26:05

Planned Races
three brooks parkrun	27th Jul
Gloucester City parkrun	14th Sep

12 Month Benchmarks	Run	Bike
Mile	7:23	5:12
5k	23:24	17:19
5mi	43:24	28:15
10k	54:27	35:50
10mi	1:32:23	58:25
Half	2:14:10	2:06:04

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Buddies (14)

Followers (1)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	1994	1995	1996	1997	1998	1999	2000	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
3mi	6																			18:41 75.39	19:21 73.37	17:51 80.18	18:41 77.23	19:50 73.35									17:51 5:57/mi	80.18
3.1mi	1																							24:29 61.49									24:29 7:54/mi	61.49
5km	374								20:01 67.11		19:47 68.91	19:56 68.90	19:29 71.03	18:58 73.51	18:39 75.33	18:45 75.51	18:47 75.96	18:26 78.01		19:47 73.84	19:21 76.10	19:07 78.29	19:48 75.59	20:19 74.27	19:48 76.84	20:40 74.23	21:24 72.29	22:25 69.60	21:51 72.64	22:27 70.70	23:42 67.55	24:17 66.51	18:26 5:56/mi	78.29
5.4km	2																									24:40 67.38	26:13 63.93						24:40 7:21/mi	67.38
4mi	17											27:36 64.43	25:33 70.13		26:35 68.46	26:22 69.57	25:47 71.70	24:36 75.76	25:47 72.86	25:42 73.70	26:09 73.02	25:11 76.45		26:57 72.64									24:36 6:09/mi	76.45
4.1mi	1																						29:07 68.39										29:07 7:06/mi	68.39
5mi	23								31:05 70.67	32:31 68.08	32:39 67.80		31:00 73.10	30:57 73.22	31:36 72.87	31:33 73.57	30:59 74.92	31:12 75.01	33:30 71.02	32:54 72.31	32:59 72.73	31:44 76.23	32:39 74.72	33:39 73.12								25:11 104.91	25:11 5:02/mi	104.91
5.5mi	3																			39:15 66.84													39:15 7:08/mi	66.84
9.3km	2																		37:41 73.22														37:41 6:31/mi	73.22
6mi	14										37:16 71.52	37:47 71.09	36:40 73.84	39:55 68.37	37:18 73.76		36:37 76.37	36:55 76.38		46:11 62.61	1:00:07 48.10		47:26 62.01										36:37 6:06/mi	76.38
9.8km	1																			46:24 62.93													46:24 7:40/mi	62.93
9.9km	1																		44:06 66.68														44:06 7:10/mi	66.68
10km	54								39:21 69.13	39:52 68.72	40:09 68.77	40:38 69.04	38:23 73.67	39:05 72.94	38:48 73.47	37:56 75.76	37:02 78.24	38:42 75.49	39:41 74.24	39:24 75.41	40:37 73.77	38:44 78.02	40:41 74.92	42:41 72.04	41:40 74.44								37:02 5:58/mi	78.24
6.4mi	2																									56:35 57.08							56:35 8:50/mi	57.08
10.3km	1																			46:14 66.88													46:14 7:13/mi	66.88
6.5mi	12								51:58 55.30	51:28 56.28	49:55 58.48	51:14 57.44	52:14 56.79	50:20 59.41	49:34 60.82	49:07 61.89	50:13 61.03		50:05 62.23	56:31 55.62	51:02 62.12												49:07 7:33/mi	62.23
6.6mi	2																			46:34 68.02	50:49 62.87												46:34 7:03/mi	68.02
6.8mi	1																						52:28 63.94										52:28 7:43/mi	63.94
7mi	2																				1:11:14 48.14												1:11:14 10:11/mi	48.14
8mi	13		53:47 64.39	52:36 65.99	52:36 66.19	52:51 66.13		52:48 66.86	53:31 66.38	52:24 68.27	2:08:11 28.13	52:25 69.33		1:04:02 57.67		50:33 74.27	51:54 72.93																50:33 6:19/mi	74.27
9mi	2																				1:10:36 63.34							1:21:50 57.66					1:10:36 7:51/mi	63.34
9.1mi	2																					1:04:00 70.69	1:01:36 74.08										1:01:36 6:46/mi	74.08
9.5mi	2																								1:03:39 76.37								1:03:39 6:42/mi	76.37
9.6mi	1																									1:10:47 70.07							1:10:47 7:22/mi	70.07
9.8mi	1																								1:21:23 61.73								1:21:23 8:18/mi	61.73
10mi	32	1:05:33 66.78	1:01:48 70.92						1:07:25 66.61	1:05:09 69.95	1:07:22 67.65	1:09:11 66.41	1:03:27 73.60	1:04:28 72.44	1:05:40 71.69	1:08:55 68.88	1:02:20 76.80	1:03:05 76.53	1:07:30 72.14	1:04:47 75.80	1:06:03 75.00	1:04:38 77.32	1:10:55 71.09	1:13:43 68.99	1:09:36 73.74		1:16:11 68.60						1:01:48 6:11/mi	77.32
10.5mi	2																						1:11:18 74.05	1:14:09 71.84									1:11:18 6:49/mi	74.05
10.5mi	2																										1:30:51 60.56						1:30:51 8:39/mi	60.56
10.7mi	2																			1:24:01 62.75	1:12:52 72.98												1:12:52 6:49/mi	72.98
11mi	1																				1:22:38 66.25												1:22:38 7:31/mi	66.25
12mi	1																				2:06:53 47.24												2:06:53 10:34/mi	47.24
20km	1																										2:17:19 48.23						2:17:19 11:03/mi	48.23
13mi	1																				2:01:00 54.23												2:01:00 9:18/mi	54.23
13.1mi	31	1:22:47 70.12							1:25:23 69.56	1:28:16 67.74	1:26:25 69.72	1:28:21 68.75	1:26:18 71.55	1:29:28 69.02	1:30:07 69.09	1:26:28 72.61	1:25:51 73.76	1:25:18 74.87	1:35:20 67.57	1:30:50 72.16	1:28:33 74.68	1:25:56 77.64	1:30:46 73.51	1:34:42 71.09	1:32:59 73.07	1:35:33 72.42							1:22:47 6:19/mi	77.64
14mi	3																	1:44:01 65.91					1:46:53 67.01			2:03:31 59.59							1:44:01 7:26/mi	67.01
15mi	4																				1:53:49 66.52	1:50:58 68.84	2:09:57 59.31										1:50:58 7:24/mi	68.84
16mi	10	1:59:31 60.04										2:05:49 59.74				2:03:17 63.03			2:04:30 64.03			2:35:38 53.06	2:08:03 64.49	2:22:50 58.34		2:22:12 59.67					2:43:31 54.39		1:59:31 7:28/mi	64.49
16.5mi	12									2:17:52 55.48	2:13:17 57.82	2:20:38 55.25		2:09:32 60.98	2:08:48 61.84	2:09:19 62.11	2:11:54 61.41			2:11:16 63.32	2:15:42 61.79	2:13:48 63.22		2:23:11 60.15			2:24:50 61.12						2:08:48 7:48/mi	63.32
30km	1																					2:17:43 69.99											2:17:43 7:23/mi	69.99
20mi	16								2:49:22 55.51			2:25:42 65.55	2:29:33 64.39	2:58:14 54.48	2:25:29 67.30		2:17:54 72.20	2:19:45 71.86	2:24:45 69.98	2:22:13 71.85		3:16:14 52.99	2:30:01 69.94	2:40:09 66.10			3:30:37 51.66						2:17:54 6:54/mi	72.20
23.6mi	3											3:03:08 62.25	3:04:39 62.25											3:50:37 54.79									3:03:08 7:46/mi	62.25
26mi	1										3:19:30 62.81																						3:19:30 7:40/mi	62.81
26.2mi	42				3:28:16 58.89		3:23:23 60.86	3:23:11 60.92	3:14:52 63.90	3:11:14 65.56	3:23:13 62.16		3:18:14 65.31	3:02:45 70.84	3:11:24 68.21	3:05:43 70.88	3:06:00 71.38	3:03:21 73.66	3:11:24 71.18	3:10:01 71.70	3:10:40 72.08	3:12:55 71.87	3:12:08 72.81	3:15:06 72.36	3:19:30 71.41	4:13:41 57.19	3:37:36 66.68						3:02:45 6:59/mi	73.66

Date	Planned Races			Distance
14 Sep	Gloucester City parkrun Confirmed			5km
27 Jul	three brooks parkrun Confirmed			5km
2024		Result	WAVA	Distance
27 Jul	three brooks parkrun		0.00	5km
20 Jul	swansea parkrun	26:05	61.92	5km
13 Jul	Merthyr parkrun	26:08	61.80	5km
6 Jul	waterworks parkrun	26:05	61.92	5km
29 Jun	Merthyr parkrun	26:30	60.95	5km
22 Jun	Merthyr parkrun	25:46	62.68	5km
15 Jun	y promenad parkrun	25:35	63.13	5km
25 May	swansea parkrun	24:26	66.10	5km
18 May	Wotton parkrun	25:48	62.60	5km
11 May	cycle route 43 parkrun	24:59	64.65	5km
4 May	tramore valley parkrun	24:34	65.74	5km
27 Apr	Merthyr parkrun	25:17	63.88	5km
20 Apr	Merthyr parkrun SB	24:17	66.51	5km
13 Apr	Merthyr parkrun	24:33	65.79	5km
6 Apr	Merthyr parkrun	25:02	64.52	5km
30 Mar	Merthyr parkrun	24:45	65.26	5km
23 Mar	Merthyr parkrun	25:27	63.46	5km
16 Mar	Merthyr parkrun	25:25	63.55	5km
9 Mar	gloucester north parkrun	25:55	62.32	5km
2 Mar	Zuiderpark parkrun	25:33	63.21	5km
24 Feb	Merthyr parkrun	26:15	61.53	5km
17 Feb	Merthyr parkrun	24:50	65.04	5km
10 Feb	Merthyr parkrun	45:55	35.18	5km
3 Feb	berkeley green parkrun PB	25:11	104.91	5mi
27 Jan	Merthyr parkrun	25:24	63.59	5km
20 Jan	newent parkrun	25:43	62.80	5km
13 Jan	Shrewsbury parkrun	25:36	63.09	5km
6 Jan	Merthyr parkrun	26:36	60.72	5km
2023		Result	WAVA	Distance
30 Dec	Merthyr parkrun	26:24	61.18	5km
23 Dec	Merthyr parkrun	24:39	65.52	5km
16 Dec	Riverside Walk parkrun	25:29	63.38	5km
9 Dec	Merthyr parkrun	25:45	62.72	5km
2 Dec	Pontypridd parkrun	25:13	64.05	5km
25 Nov	Aberfields parkrun	25:40	62.93	5km
18 Nov	Merthyr parkrun	24:53	64.91	5km
11 Nov	Merthyr parkrun	26:04	61.96	5km
11 Nov	Gwent League Llandaff Fields Cardiff Senior Men	51:13	61.89	9.6km
4 Nov	Merthyr parkrun	26:14	61.57	5km
28 Oct	Merthyr parkrun	25:20	63.76	5km
21 Oct	Teifi Marshes Nature Reserve parkrun	25:00	64.61	5km
14 Oct	old railway trail parkrun	24:13	66.70	5km
7 Oct	Weymouth parkrun	24:10	66.83	5km
30 Sep	Torbay Velopark parkrun	24:17	65.93	5km
23 Sep	Torbay Velopark parkrun SB	23:42	67.55	5km
16 Sep	Burnham and Highbridge parkrun	26:01	61.54	5km
9 Sep	Merthyr parkrun	25:47	62.10	5km
2 Sep	Tydfilians Roman Run SB	2:43:31	54.39	16mi
26 Aug	Merthyr parkrun	25:02	63.96	5km
19 Aug	Merthyr parkrun	25:06	63.79	5km
12 Aug	blaise castle parkrun	24:17	65.93	5km
5 Aug	Seaton parkrun	25:41	62.34	5km
29 Jul	Merthyr parkrun	24:18	65.89	5km
22 Jul	Merthyr parkrun	24:49	64.51	5km
15 Jul	Merthyr parkrun	25:24	63.03	5km
8 Jul	Merthyr parkrun	25:43	62.26	5km
1 Jul	Lanhydrock parkrun	27:46	57.66	5km
24 Jun	Mount Edgcumbe parkrun	27:59	57.21	5km
17 Jun	Eden Project parkrun	24:20	65.80	5km
10 Jun	Merthyr parkrun	26:09	61.23	5km
3 Jun	Merthyr parkrun	38:17	41.82	5km
27 May	Bath Skyline parkrun	26:33	60.30	5km
20 May	Merthyr parkrun	26:09	61.23	5km
13 May	Plymvalley parkrun	26:18	60.88	5km
6 May	Central parkrun, Plymouth	24:59	64.08	5km
29 Apr	Sharpham Estate parkrun	25:21	63.16	5km
22 Apr	Cranbrook Country Park parkrun	24:37	65.04	5km
15 Apr	Exeter Riverside parkrun	24:47	64.60	5km
8 Apr	Merthyr parkrun	24:47	64.60	5km
1 Apr	Haldon Forest parkrun	25:38	62.46	5km
25 Mar	Exmouth parkrun	24:21	65.75	5km
18 Mar	Merthyr parkrun	23:51	67.13	5km
11 Mar	Parke parkrun	26:27	60.53	5km
4 Mar	Teignmouth Promenade parkrun	24:17	65.93	5km
25 Feb	Merthyr parkrun	24:30	65.35	5km
18 Feb	Merthyr parkrun	24:02	66.62	5km
11 Feb	Merthyr parkrun	24:46	64.65	5km
4 Feb	Merthyr parkrun	24:35	65.13	5km
28 Jan	Merthyr parkrun	24:37	65.04	5km
21 Jan	Llanishen Park parkrun	24:53	64.34	5km
14 Jan	Merthyr parkrun	25:37	62.50	5km
7 Jan	Merthyr parkrun	25:26	62.95	5km
2022		Result	WAVA	Distance
31 Dec	Merthyr parkrun	25:40	62.38	5km
24 Dec	Merthyr parkrun	48:01	33.34	5km
17 Dec	Llanishen Park parkrun	23:18	68.71	5km
3 Dec	Merthyr parkrun	26:01	61.54	5km
3 Dec	gwent league pembrey - senior men	45:09	71.05	9.8km
26 Nov	Merthyr parkrun	24:54	64.30	5km
19 Nov	Merthyr parkrun	24:04	66.53	5km
12 Nov	Merthyr parkrun	25:13	63.49	5km
5 Nov	Merthyr parkrun	23:55	66.94	5km
29 Oct	Merthyr parkrun	24:34	65.17	5km
22 Oct	Merthyr parkrun	25:32	62.70	5km
15 Oct	Bolberry Down parkrun	25:01	64.00	5km
8 Oct	The Great Field parkrun	24:18	65.89	5km
1 Oct	Durlston Country Park parkrun	27:32	57.65	5km
24 Sep	Marine Parade parkrun	25:43	61.72	5km
17 Sep	Street parkrun	24:34	64.61	5km
10 Sep	Torbay Velopark parkrun	24:12	65.59	5km
3 Sep	Merthyr parkrun	24:57	63.62	5km
27 Aug	Merthyr parkrun	24:34	64.61	5km
20 Aug	Frogmary Green Farm parkrun	24:50	63.91	5km
13 Aug	Killerton parkrun	23:56	66.32	5km
6 Aug	chippenham playing fields parkrun #04 (Monmouth)	23:47	66.74	5km
30 Jul	Longrun Meadow parkrun	24:11	65.63	5km
23 Jul	Llanishen Park parkrun	23:55	66.36	5km
16 Jul	Shepton Mallet parkrun	24:00	66.13	5km
9 Jul	Sharpham Road Playing Fields parkrun	24:18	65.32	5km
2 Jul	Mount Edgcumbe parkrun	26:52	59.08	5km
25 Jun	st mary's parkrun	24:26	64.96	5km
18 Jun	Woolacombe Dunes parkrun	29:05	54.57	5km
11 Jun	Bideford parkrun	23:20	68.02	5km
4 Jun	Ruthin Memorial Playing Fields parkrun	23:56	66.32	5km
28 May	Eden Project parkrun	23:34	67.35	5km
21 May	Penryn Campus parkrun	24:49	63.96	5km
14 May	Penrose parkrun	23:37	67.21	5km
7 May	Trelissick parkrun	23:59	66.18	5km
30 Apr	Heartlands parkrun	23:22	67.93	5km
23 Apr	Merthyr parkrun	23:30	67.54	5km
16 Apr	Merthyr parkrun	23:35	67.30	5km
9 Apr	Merthyr parkrun	23:57	66.27	5km
2 Apr	Merthyr parkrun	23:34	67.35	5km
26 Mar	Seaton parkrun	24:16	65.41	5km
19 Mar	Somerdale Pavilion parkrun	22:55	69.26	5km
12 Mar	Merthyr parkrun	23:55	66.36	5km
5 Mar	Merthyr parkrun	24:11	65.63	5km
26 Feb	Chipping Sodbury parkrun SB	22:27	70.70	5km
19 Feb	pomphrey hill parkrun	23:34	67.35	5km
12 Feb	Merthyr parkrun	23:28	67.64	5km
5 Feb	Merthyr parkrun	23:27	67.68	5km
29 Jan	Merthyr parkrun	23:44	66.88	5km
22 Jan	Merthyr parkrun	23:36	67.25	5km
15 Jan	Jersey Farm parkrun	23:28	67.64	5km
8 Jan	lydney parkrun	23:29	67.59	5km
1 Jan	Ashton Court parkrun	24:00	66.13	5km
2021		Result	WAVA	Distance
25 Dec	brynbach parkrun	23:48	66.69	5km
18 Dec	Merthyr parkrun	23:22	67.93	5km
11 Dec	Merthyr parkrun	23:07	68.66	5km
4 Dec	Merthyr parkrun	23:13	68.36	5km
27 Nov	Milford Waterfront parkrun	23:17	68.17	5km
20 Nov	Merthyr parkrun	22:02	72.04	5km
14 Nov	gwent league brecon - senior men	47:35	71.55	10.46km
13 Nov	The Old Showfield parkrun SB	21:51	72.64	5km
6 Nov	Greenfield Valley parkrun	22:47	69.67	5km
30 Oct	stratford park parkrun	25:03	63.36	5km
23 Oct	King George V Playing Field parkrun	22:14	71.39	5km
16 Oct	Mallards Pike parkrun	22:26	70.75	5km
9 Oct	Merthyr parkrun	23:18	68.12	5km
2 Oct	Llanerchaeron parkrun	22:09	71.66	5km
25 Sep	Tamar Lakes parkrun	22:59	68.47	5km
18 Sep	lands end parkrun	23:22	67.34	5km
11 Sep	Tamar Trails parkrun	22:40	69.42	5km
4 Sep	Thornbury parkrun	22:38	69.53	5km
28 Aug	Sandy Water parkrun	22:17	70.62	5km
21 Aug	Trelai Park parkrun	23:12	67.83	5km
7 Aug	Ross on Wye Parkrun #21	22:16	70.67	5km
31 Jul	oaklands parkrun	22:21	70.41	5km
24 Jul	clevedon salthouse parkrun	22:38	69.53	5km
2020		Result	WAVA	Distance
14 Mar	Queen Elizabeth parkrun	24:26	63.86	5km
7 Mar	Isabel Trail parkrun	22:31	69.29	5km
29 Feb	Merthyr parkrun	23:30	66.39	5km
22 Feb	welsh cross country championships	48:35	68.03	10.35km
22 Feb	Merthyr parkrun	23:38	66.02	5km
15 Feb	Groe parkrun	23:51	65.42	5km
8 Feb	gwent league chepstow senior men	41:07	71.14	9.2km
8 Feb	Merthyr parkrun	23:53	65.33	5km
1 Feb	Upton House parkrun	22:43	68.68	5km
26 Jan	slaughterford 9 SB	1:21:50	57.66	9mi
25 Jan	coed cefn -pwll-du parkrun	24:06	64.74	5km
11 Jan	Merthyr parkrun	22:31	69.29	5km
4 Jan	nova prestatyn SB	22:25	69.60	5km
1 Jan	valentines parkrun	22:47	68.48	5km
2019		Result	WAVA	Distance
28 Dec	King George V Playing Field parkrun	22:36	69.04	5km
25 Dec	brynbach parkrun	22:50	68.33	5km
21 Dec	Cosmeston Lakes parkrun	22:12	70.28	5km
14 Dec	Bushy parkrun	22:22	69.76	5km
7 Dec	Eastville parkrun	23:36	66.11	5km
7 Dec	Gwent League Blaise Castle Senior Men	44:50	65.97	9.3km
30 Nov	Merthyr parkrun	22:43	68.68	5km
24 Nov	the howling bull run	56:49	54.10	6mi
23 Nov	Merthyr parkrun	22:48	68.43	5km
16 Nov	Merthyr parkrun	22:52	68.23	5km
9 Nov	York parkrun	22:07	70.55	5km
2 Nov	Pontefract parkrun	22:32	69.24	5km
26 Oct	tremorfa parkrun	23:01	67.79	5km
19 Oct	Merthyr parkrun	22:55	68.08	5km
13 Oct	Mendip Muddle PB	2:17:19	48.23	20km
12 Oct	Merthyr parkrun	24:02	64.92	5km
12 Oct	Gwent League Llandaff Fields Cardiff Senior Men	45:46	66.77	9.6km
5 Oct	Fan Fawr (AS)	28:15	34.70	2mi
5 Oct	Merthyr parkrun	24:22	64.03	5km
28 Sep	southwick country parkrun	22:30	68.76	5km
21 Sep	brynaman parkrun	22:55	67.51	5km
15 Sep	Welsh Road Relay Championship SB	26:13	63.93	5.4km
14 Sep	Merthyr parkrun	22:57	67.41	5km
7 Sep	milford waterfront parkrun	22:49	67.80	5km
31 Aug	Merthyr parkrun	23:18	66.40	5km
24 Aug	Minehead parkrun	23:10	66.78	5km
17 Aug	Merthyr parkrun	23:45	65.14	5km
10 Aug	Ross on Wye Parkrun #02	23:55	64.69	5km
3 Aug	Minehead parkrun	23:04	67.07	5km
27 Jul	Pontypridd parkrun	23:42	65.28	5km
20 Jul	Merthyr parkrun	24:48	62.38	5km
13 Jul	Pontypridd parkrun	24:31	63.10	5km
6 Jul	Merthyr parkrun	25:54	59.73	5km
8 Jun	welsh castles relay leg 7 dolgellau to dinas mawddwy PB	1:30:51	60.56	10.5mi
25 May	Merthyr parkrun	22:23	69.12	5km
19 May	Sarn Helen Hill Race SB	2:24:50	61.12	16.5mi
18 May	Groe parkrun SB	21:24	72.29	5km
4 May	Merthyr parkrun	21:43	71.24	5km
28 Apr	London Marathon SB	3:37:36	66.68	26.2mi
21 Apr	Teifi 10m SB	1:16:11	68.60	10mi
20 Apr	Merthyr parkrun	22:43	68.10	5km
13 Apr	pont y bala parkrun	22:28	68.86	5km
13 Apr	longtown Llanthony loop fell race	1:36:47	45.48	8.5mi
7 Apr	REVERSE 10	1:16:18	68.50	10mi
6 Apr	Merthyr parkrun	22:52	67.66	5km
30 Mar	Merthyr parkrun	22:17	69.43	5km
23 Mar	Hafan Pwllheli parkrun	23:01	67.22	5km
16 Mar	Aberbeeg parkrun	22:07	69.95	5km
10 Mar	The Grizzly SB	3:30:37	51.66	20mi
9 Mar	Groe parkrun	22:47	67.90	5km
2 Mar	Gwent League Blaise Castle Senior Men	44:46	70.53	10km
23 Feb	welsh cross country championships	49:15	66.51	10.35km
16 Feb	Conwy parkrun	21:40	71.40	5km
9 Feb	Merthyr parkrun	37:52	40.86	5km
9 Feb	gwent league senior men pontypool park	51:58	58.28	9.6km
26 Jan	Aberbeeg parkrun	21:40	71.40	5km
19 Jan	Merthyr parkrun	22:20	69.27	5km
12 Jan	bodelwyddan parkrun	22:47	67.90	5km
5 Jan	Erddig parkrun	22:52	67.66	5km
1 Jan	newborough forest parkrun	23:10	66.78	5km
1 Jan	nant y pandy parkrun	23:33	65.69	5km
2018		Result	WAVA	Distance
29 Dec	Aberbeeg parkrun	22:30	68.76	5km
8 Dec	welsh inter regional cross country	50:37	62.00	9.94km
8 Dec	Wepre parkrun	23:34	65.65	5km
2 Dec	gwent league brynbach park senior men	58:07	52.11	9.6km
24 Nov	Aberbeeg parkrun	21:05	73.38	5km
18 Nov	Caer-Hilly Trail Race	51:08	61.61	6.2mi
17 Nov	Merthyr parkrun	36:09	42.80	5km
10 Nov	Gwent League Pembrey - Senior Men	41:06	74.12	6mi
3 Nov	Merthyr parkrun	21:49	70.91	5km
27 Oct	Beachy Head Marathon SB	4:13:41	57.19	26.2mi
20 Oct	Merthyr parkrun	21:23	72.35	5km
13 Oct	Gwent League Llandaff Fields Cardiff Senior Men	43:09	70.18	9.6km
7 Oct	Cardiff Half Marathon SB	1:35:33	72.42	13.1mi
30 Sep	severn bridge parkrun	21:21	71.86	5km
22 Sep	Merthyr parkrun	48:39	31.53	5km
22 Sep	welsh road relay championship PB	24:40	67.38	5.4km
15 Sep	aberystwyth parkrun	21:48	70.37	5km
8 Sep	llanerchaeron parkrun	21:26	71.58	5km
1 Sep	Tydfilians Roman Run Brecon to Merthyr Tydfil SB	2:22:12	59.67	16mi
25 Aug	Chippenham parkrun	22:04	69.52	5km
18 Aug	Race the Train SB	2:03:31	59.59	14mi
11 Aug	rogiet parkrun	21:51	70.21	5km
4 Aug	Aberdare parkrun	22:04	69.52	5km
28 Jul	aberdare parkrun	22:39	67.73	5km
21 Jul	llanelli coast parkrun	21:36	71.03	5km
15 Jul	haverfordwest parkrun	22:20	68.69	5km
7 Jul	newtown parkrun	22:26	68.39	5km
9 Jun	welsh castles relay stage 5 harlech to barmouth PB	1:10:47	70.07	9.6mi
2 Jun	dolgellau parkrun	22:47	67.34	5km
26 May	Colby parkrun	22:31	68.13	5km
19 May	ras y gader	2:16:45	39.86	10.5mi
12 May	Merthyr parkrun	23:08	66.32	5km
5 May	Merthyr parkrun	23:25	65.52	5km
28 Apr	Merthyr parkrun	24:20	63.05	5km
22 Apr	London Marathon	4:14:27	56.50	26.2mi
17 Feb	Merthyr parkrun	23:38	64.91	5km
3 Feb	Merthyr parkrun	35:11	43.60	5km
21 Jan	CF64 winter race PB	56:35	57.08	6.4mi
20 Jan	Cardiff parkrun SB	20:40	74.23	5km
13 Jan	Merthyr parkrun	20:56	73.29	5km
1 Jan	swansea parkrun	21:38	70.92	5km
2017		Result	WAVA	Distance
30 Dec	Merthyr parkrun	22:38	67.78	5km
23 Dec	Merthyr parkrun	21:33	71.19	5km
3 Dec	Gwent League Pembrey - Senior Men	40:36	74.37	6mi
2 Dec	Merthyr parkrun	21:06	72.71	5km
18 Nov	Cambridge parkrun	20:55	73.35	5km
11 Nov	Gwent League Brecon Senior Men	45:54	65.39	9.6km
4 Nov	Merthyr parkrun	21:34	71.14	5km
28 Oct	Snowdonia Marathon	3:34:18	67.08	26.2mi
21 Oct	Merthyr parkrun	21:08	72.59	5km
14 Oct	Gwent League Llandaff Fields Cardiff Senior Men	37:56	82.50	10km
8 Oct	merthyr marathon	3:26:54	69.48	26.2mi
30 Sep	Merthyr parkrun	20:59	72.51	5km
23 Sep	Merthyr parkrun	21:31	70.71	5km
16 Sep	Merthyr parkrun	38:27	39.57	5km
16 Sep	welsh road relay championship SB	19:48	76.84	5km
26 Aug	Merthyr parkrun	20:30	74.22	5km
19 Aug	Merthyr parkrun	20:16	75.07	5km
12 Aug	Weymouth parkrun	20:24	74.58	5km
5 Aug	Maesteg parkrun	20:44	73.38	5km
29 Jul	Merthyr parkrun	21:13	71.71	5km
22 Jul	Gnoll parkrun	20:48	73.15	5km
15 Jul	Penrhyn parkrun	20:43	73.44	5km
15 Jul	International Snowdon Race	1:46:39	45.58	9.5mi
8 Jul	Merthyr parkrun	20:37	73.80	5km
24 Jun	Lanhydrock parkrun	21:34	70.55	5km
18 Jun	Caerphilly 10K	42:33	72.90	10km
17 Jun	merthyr parkrun	20:26	74.46	5km
10 Jun	Welsh Castles Relay leg 4 Maentwrog to Harlech PB	1:03:39	76.37	9.5mi
3 Jun	Cambridge parkrun	20:24	74.58	5km
27 May	Merthyr parkrun	21:08	71.99	5km
20 May	Merthyr parkrun	20:52	72.91	5km
14 May	Sirhowy Challenge PB	1:21:23	61.73	9.8mi
13 May	Merthyr parkrun	20:57	72.62	5km
6 May	merthyr parkrun	20:31	74.16	5km
30 Apr	Cardiff 5K - Race For Victory	20:44	73.38	5km
29 Apr	minehead parkrun	20:40	73.62	5km
23 Apr	London Marathon SB	3:19:30	71.41	26.2mi
15 Apr	riverfront parkrun	20:50	73.03	5km
8 Apr	Lanhydrock parkrun	22:56	66.34	5km
2 Apr	Cardiff Bay Run SB	41:40	74.44	10km
1 Apr	porthcawl parkrun	20:27	74.40	5km
26 Mar	Merthyr Half Marathon SB	1:32:59	73.07	13.1mi
25 Mar	riverfront parkrun	20:36	73.86	5km
18 Mar	Riverfront parkrun	20:22	74.70	5km
12 Mar	Neath10 SB	1:09:36	73.73	10mi
11 Mar	Riverfront parkrun	22:58	66.25	5km
4 Mar	Gwent League Pembrey - Senior Men	41:35	71.97	6mi
25 Feb	welsh cross country championships senior/masters men	48:35	66.50	10.39km
18 Feb	newport parkrun	20:42	73.50	5km
12 Feb	Gwent League Newport - Senior Men	50:50	61.02	10km
28 Jan	Pontypridd parkrun	21:43	70.06	5km
21 Jan	Pontypridd parkrun	21:09	71.94	5km
7 Jan	Pontypridd parkrun	21:08	71.99	5km
1 Jan	swansea parkrun	22:35	67.37	5km
2016		Result	WAVA	Distance
31 Dec	Pontypridd parkrun	21:20	71.32	5km
26 Dec	Glynneath 5	35:27	70.01	5mi
17 Dec	Walsall Arboretum parkrun	20:56	72.68	5km
11 Dec	Weston Christmas Cracker	45:25	68.30	10km
10 Dec	welsh inter regional cross country	40:03	72.70	9.4km
3 Dec	Gwent League Blaise Castle Senior Men	45:34	68.07	10km
26 Nov	pontypool parkrun	21:12	71.77	5km
19 Nov	Cwmbran parkrun	22:55	66.39	5km
12 Nov	forest of dean parkrun	22:35	67.37	5km
12 Nov	Gwent League Brecon Senior Men	46:19	66.97	10km
5 Nov	pontypool parkrun	21:10	71.88	5km
29 Oct	Snowdonia Marathon	3:32:08	67.15	26.2mi
23 Oct	Exmoor Stagger	2:31:31	55.49	16mi
22 Oct	forest of dean parkrun	22:35	67.37	5km
16 Oct	Gwent League XC - Bridgend - Senior Men	46:29	66.73	10km
15 Oct	forest of dean parkrun	21:38	70.33	5km
8 Oct	Cwmbran parkrun	21:44	70.00	5km
1 Oct	pontypool parkrun	21:59	68.64	5km
25 Sep	Forest of Dean Autumn Half	1:38:25	68.41	13.1mi
24 Sep	Cwmbran parkrun	20:48	72.54	5km
17 Sep	porthcawl parkrun	22:11	68.02	5km
10 Sep	forest of dean parkrun	22:47	66.23	5km
3 Sep	Roman Run Brecon to Merthyr Tydfil SB	2:22:50	58.34	16mi
27 Aug	Burnham and Highbridge parkrun	21:29	70.24	5km
21 Aug	Port Talbot Half Marathon	1:36:47	69.56	13.1mi
13 Aug	grangemoor parkrun	21:51	69.06	5km
6 Aug	porthcawl parkrun	21:51	69.06	5km
30 Jul	barry island parkrun	22:09	68.12	5km
23 Jul	barry island parkrun	23:11	65.09	5km
16 Jul	Cwmbran parkrun	21:32	70.07	5km
2 Jul	Barnstaple parkrun	21:39	69.70	5km
25 Jun	barry island parkrun	21:50	69.11	5km
18 Jun	hereford parkrun	21:36	69.86	5km
11 Jun	Man v Horse SB	3:50:37	54.79	23.6mi
7 Jun	brecon ac road race series SB	33:39	73.12	5mi
4 Jun	Welsh Castles Relay Stage 6 - Barmouth to Dolgellau SB	1:14:09	71.84	10.45mi
29 May	Treforest 10k SB	42:41	72.04	10km
28 May	swansea parkrun	20:28	73.73	5km
24 May	brecon ac road race series SB	26:57	72.64	4mi
21 May	grangemoor parkrun	20:24	73.97	5km
15 May	Sarn Helen Hill Race SB	2:23:11	60.15	16.5mi
14 May	grangemoor parkrun	20:36	73.25	5km
10 May	brecon ac road race series SB	19:50	73.35	3mi
7 May	Pontypool Parkrun	21:43	69.48	5km
30 Apr	grangemoor parkrun SB	20:19	74.27	5km
24 Apr	London Marathon SB	3:15:06	72.36	26.2mi
16 Apr	porthcawl parkrun	20:55	72.14	5km
10 Apr	welsh road relays championship	23:23	64.53	5km
9 Apr	porthcawl parkrun	21:29	70.24	5km
2 Apr	Penallta parkrun	22:38	66.67	5km
26 Mar	IAAF World Half Marathon Championships SB	1:34:42	71.09	13.1mi
20 Mar	San Domenico 20 SB	2:40:09	66.10	20mi
19 Mar	barry island parkrun	21:10	71.29	5km
12 Mar	Penallta parkrun	21:41	69.59	5km
6 Mar	Merthyr Half Marathon	1:36:18	69.91	13.1mi
5 Mar	Penallta parkrun	21:29	70.24	5km
27 Feb	swansea parkrun	21:58	68.69	5km
27 Feb	welsh cross country championships senior/masters men	54:12	59.09	10.39km
21 Feb	NEATH 10 MILE ELITE ROAD RACE SB	1:13:43	68.99	10mi
13 Feb	Gwent League XC Senior Mens - Monmouth	54:58	55.94	10km
30 Jan	swansea parkrun	22:33	66.91	5km
23 Jan	Gnoll Parkrun	23:10	65.13	5km
16 Jan	Gnoll Parkrun	23:55	63.09	5km
9 Jan	A run to remember Dan Tomlinson (as part of Gnoll Parkrun) PB	24:29	61.49	3.1mi
2015		Result	WAVA	Distance
12 Dec	welsh inter regional cross country	47:11	61.18	9.4km
5 Dec	Gwent League XC - Blaise Castle, Bristol - Senior Men	47:11	67.25	6.4mi
28 Nov	swansea parkrun	20:54	72.20	5km
22 Nov	welsh cross country relays	17:55	66.65	4km
21 Nov	Gnoll Parkrun	22:35	66.82	5km
8 Nov	Gwent League Llandaff Fields Cardiff Senior Men	43:53	70.07	10km
7 Nov	swansea parkrun	20:24	73.97	5km
31 Oct	Penallta parkrun	20:07	75.01	5km
10 Oct	Bryn Bach parkrun #43	20:28	73.73	5km
3 Oct	Bryn Bach parkrun #43	20:27	73.79	5km
26 Sep	Bryn Bach parkrun #43	20:11	74.15	5km
20 Sep	pumsaint trail half marathon	1:42:51	64.87	13.1mi
19 Sep	Bryn Bach parkrun #43	20:02	74.71	5km
13 Sep	Will Burrows Memorial 5 km	20:39	72.48	5km
12 Sep	Bryn Bach parkrun #43	20:16	73.85	5km
8 Sep	hilly 4 PB	29:07	68.39	4.1mi
5 Sep	Roman Run Brecon to Merthyr Tydfil SB	2:08:03	64.49	16mi
30 Aug	offa's dyke 15 SB	2:09:57	59.31	15mi
29 Aug	Llyn Llech Owain parkrun	20:18	73.73	5km
22 Aug	Bryn Bach parkrun #43	20:42	72.30	5km
15 Aug	Tywyn Race The Train Rotary Challenge SB	1:46:53	67.01	14mi
9 Aug	Merthyr 10K	41:29	73.48	10km
8 Aug	Llyn Llech Owain parkrun	20:09	74.27	5km
1 Aug	Newport parkrun	21:03	71.10	5km
1 Aug	welsh 5k championships	20:04	74.58	5km
25 Jul	Llyn Llech Owain parkrun	20:07	74.40	5km
18 Jul	Newport parkrun	20:03	74.64	5km
12 Jul	The Loop 6 mile m/t race SB	47:26	62.01	6mi
11 Jul	Bryn Bach parkrun #43	20:39	72.48	5km
8 Jul	Cosmeston Relays SB	18:41	77.23	3mi
4 Jul	Penallta parkrun	19:54	75.21	5km
27 Jun	Penallta parkrun	19:59	74.89	5km
21 Jun	Caerphilly 10k SB	40:41	74.92	10km
20 Jun	Pontypridd parkrun	20:29	73.07	5km
13 Jun	Newport parkrun	21:16	70.37	5km
7 Jun	welsh castles relay leg 18 merthyr tydfil to abercynon PB	1:01:36	74.08	9.1mi
6 Jun	Welsh Castles Relay Stage 6 - Barmouth to Dolgellau PB	1:11:18	74.05	10.45mi
30 May	bwystfil y bryn 6.8miles PB	52:28	63.94	6.8mi
24 May	Treforest 10K	42:21	71.98	10km
23 May	Newport parkrun	19:48	75.59	5km
16 May	Newport parkrun	20:32	72.89	5km
9 May	Pontypridd parkrun SB	19:48	75.59	5km
4 May	Cardiff Bay 5 SB	32:39	74.72	5mi
2 May	Pontypridd parkrun	20:26	73.24	5km
26 Apr	London Marathon SB	3:12:08	72.81	26.2mi
18 Apr	Pontypridd parkrun	20:02	74.71	5km
11 Apr	Pontypridd parkrun	20:41	72.36	5km
4 Apr	Cardiff parkrun	19:56	75.08	5km
28 Mar	Cardiff parkrun	20:42	72.30	5km
22 Mar	merthyr half marathon SB	1:30:46	73.51	13.1mi
15 Mar	San Domenico 20 SB	2:30:01	69.94	20mi
1 Mar	The Grizzly	3:29:29	50.08	20mi
22 Feb	NEATH 10 MILE ELITE ROAD RACE SB	1:10:55	71.09	10mi
14 Feb	Cardiff parkrun	21:24	69.94	5km
8 Feb	gwent league bristol	47:31	64.15	10km
3 Jan	Pontypridd parkrun	20:11	74.15	5km
1 Jan	Cardiff parkrun	20:37	72.59	5km
2014		Result	WAVA	Distance
14 Dec	Merthyr Mawr Christmas Pudding Race	45:27	67.07	10km
6 Dec	Gwent League Brecon Senior Men	45:46	66.60	10km
2 Nov	Richard Burton 10k	39:32	77.10	10km
26 Oct	Stroud Half Marathon SB	1:25:56	77.64	13.1mi
19 Oct	Exmoor Stagger SB	2:35:38	53.06	16mi
12 Oct	Gwent League Bridgend - Senior Men	43:38	69.86	10km
11 Oct	Cardiff parkrun SB	19:07	78.29	5km
5 Oct	Cardiff Half Marathon	1:27:12	76.52	13.1mi
21 Sep	Swansea Bay 10k SB	38:44	78.02	10km
7 Sep	Breinton 10 SB	1:04:38	77.32	10mi
30 Aug	Cardiff parkrun (Pontcanna)	19:16	77.05	5km
24 Aug	Severn Bridge Half Marathon	1:27:05	75.94	13.1mi
12 Aug	Rose Inn Series Race 4 SB	25:11	76.45	4mi
10 Aug	Merthyr 10K	40:20	74.93	10km
6 Aug	Summer Sizzler 5K	19:08	77.59	5km
1 Aug	Cardiff Summer Series 4 Mile	25:52	74.43	4mi
27 Jul	Magor Marsh 10k	39:35	76.34	10km
20 Jul	Swansea Half Marathon	1:28:33	74.68	13.1mi
19 Jul	Cardiff Parkrun	19:18	76.92	5km
16 Jul	Cosmeston Relays PB	17:51	80.18	3mi
11 Jul	Cardiff Summer Series 3 Miles	19:16	74.29	3mi
8 Jul	Rose Inn Series Race 3	25:17	76.15	4mi
5 Jul	Cardiff Parkrun	19:15	77.12	5km
3 Jul	Tintern Trot	46:13	65.39	10km
29 Jun	Will Burrows Memorial 5 miles SB	31:44	76.23	5mi
22 Jun	Caerphilly 10k	40:42	74.25	10km
7 Jun	welsh castles relay leg 1 caernavon to penygroes SB	1:04:00	70.69	9.1mi
31 May	bwystfil y bryn PB	1:50:58	68.84	15mi
25 May	Treforest 10k	40:55	73.86	10km
18 May	Sarn Helen Hill Race SB	2:13:48	63.22	16.5mi
11 May	Porthkerry 5	38:12	63.32	5mi
5 May	Cwrtnewydd 4	26:24	72.92	4mi
29 Apr	Pentyrch Hill Race	59:24	57.73	7mi
26 Apr	Bryn Bach parkrun #43	19:59	74.29	5km
20 Apr	Teifi 10	1:07:02	74.55	10mi
13 Apr	London Marathon SB	3:12:55	71.87	26.2mi
23 Mar	San Domenico 30K PB	2:17:43	69.99	30km
15 Mar	Bryn Bach parkrun #43	19:58	74.35	5km
9 Mar	The Grizzly SB	3:16:14	52.99	20mi
1 Feb	Bryn Bach parkrun #43	21:34	68.83	5km
2013		Result	WAVA	Distance
29 Dec	THE SEVEN SINS CHALLENGE RUN PB	1:11:14	48.14	7mi
21 Dec	Bryn Bach parkrun #43	20:11	73.55	5km
15 Dec	Merthyr Mawr Christmas Pudding Race	49:01	61.65	10km
24 Nov	Ras y mast SB	51:02	62.12	6.5mi
17 Nov	Cornish Marathon	3:28:49	66.40	26.2mi
10 Nov	Sodbury Slog PB	1:10:36	63.34	9mi
9 Nov	Bryn Bach parkrun #43	20:13	73.43	5km
3 Nov	Bog and Bryn Challenge PB	2:01:00	54.23	13mi
27 Oct	Stroud Half Marathon SB	1:28:33	74.68	13.1mi
20 Oct	Exmoor Stagger	2:27:10	51.91	15mi
28 Sep	northampton park run SB	19:21	76.10	5km
22 Sep	Swansea Bay 10K SB	40:37	73.77	10km
8 Sep	Breinton (Hereford) 10 Mile Road Race	1:06:58	73.97	10mi
1 Sep	the hay hill raiser 11 PB	1:22:38	66.25	11mi
18 Aug	REVERSE 10	1:07:31	73.37	10mi
11 Aug	Fusion 5km (Welsh 5km Championship)	19:41	74.82	5km
4 Aug	Brecon 10	1:08:23	72.44	10mi
22 Jun	Bryn Bach parkrun #45	20:28	71.95	5km
12 Jun	Hereford Couriers 5k Series Race 3	19:51	74.19	5km
9 Jun	Welsh Castles Relay Stage 20 - Caerphilly castle to cardiff castle PB	1:12:52	72.98	10.7mi
8 Jun	Bryn Bach parkrun #43	20:20	72.42	5km
4 Jun	brecon ac road race series SB	32:59	72.73	5mi
1 Jun	bwystfil y bryn SB	1:53:49	66.52	15mi
27 May	cwmann carnival 5 miles	34:15	70.04	5mi
24 May	Ras y Llychau	19:45	74.56	5km
19 May	Sarn Helen Hill Race SB	2:15:42	61.79	16.5mi
14 May	brecon ac road race series SB	26:09	73.03	4mi
12 May	Porthkerry 5	35:17	67.99	5mi
8 May	hereford 5k	19:36	75.13	5km
6 May	Cwrtnewydd 4	26:59	70.77	4mi
30 Apr	brecon ac road race series SB	19:21	73.37	3mi
27 Apr	bryn bach park park run	21:10	69.57	5km
21 Apr	London Marathon SB	3:10:40	72.08	26.2mi
10 Apr	hereford 5k	20:12	72.90	5km
31 Mar	Teifi 10 SB	1:06:03	75.00	10mi
24 Mar	San Domenico 20 - *CANCELLED*		0.00	20mi
24 Feb	Pontypool 10K	43:05	69.55	10km
17 Feb	Muddy woody SB	1:00:07	48.10	6mi
10 Feb	Dursley Dozen PB	2:06:53	47.24	12mi
27 Jan	Team Pursuits SB	50:49	62.87	6.6mi
1 Jan	Hereford New Year 10k	42:21	70.75	10km
2012		Result	WAVA	Distance
30 Dec	Old Father Time 5 Mile	33:26	71.75	5mi
25 Nov	Ras y mast SB	56:31	55.62	6.5mi
18 Nov	Drovers Run SB	46:11	62.61	6mi
11 Nov	A Dam Good Race PB	46:24	62.93	9.75km
10 Nov	gwent league brecon PB	46:14	66.88	10.3km
27 Oct	Snowdonia Marathon	3:32:37	64.64	26.2mi
14 Oct	Cardiff Half Marathon SB	1:30:50	72.16	13.1mi
30 Sep	Pontypridd Roadents Bedlinog 10 Mile	1:08:27	71.74	10mi
9 Sep	Lake Vyrnwy Half Marathon	1:32:53	69.96	13.1mi
12 Jun	Swansea Bay 5k Series- Race 2	19:55	73.35	5km
9 Jun	Welsh Castles Relay Stage 3 - Criccieth to Maentwrog SB	1:24:01	62.75	10.7mi
3 Jun	TROTS Llys y Fran Dambusters Race PB	39:15	66.84	5.5mi
29 May	Brecon 3,4 & 5 Road Race Series - 5 Miles SB	32:54	72.31	5mi
27 May	Newcastle Emlyn 10k	44:17	67.09	10km
25 May	Ras y Llychau	20:38	70.80	5km
20 May	Sarn Helen Hill Race SB	2:11:16	63.32	16.5mi
15 May	Brecon 3,4 & 5 Road Race Series - 4 Miles SB	25:42	73.70	4mi
13 May	Jan Younger Memorial 10k	40:44	72.94	10km
8 May	Swansea Bay 5k Series - Race1 SB	19:47	73.84	5km
7 May	Cwrtnewydd 4	26:48	70.67	4mi
1 May	Brecon 3,4 & 5 Road Race Series - 3 Miles SB	18:41	75.39	3mi
22 Apr	London Marathon SB	3:10:01	71.70	26.2mi
15 Apr	Fishguard Sea Cadets 10k	39:38	74.96	10km
8 Apr	Teifi 10 SB	1:04:47	75.80	10mi
25 Mar	San Domenico 20 SB	2:22:13	71.85	20mi
18 Mar	Atlantic College 10k SB	39:24	75.41	10km
19 Feb	Weston Tough Ten	1:14:20	66.06	10mi
29 Jan	Team Pursuits PB	46:34	68.02	6.6mi
2 Jan	Old Father Time 5 Mile	33:41	70.63	5mi
1 Jan	Hereford New Year 10k	40:34	73.24	10km
2011		Result	WAVA	Distance
26 Dec	Glynneath 5 SB	33:30	71.02	5mi
18 Dec	Merthyr Mawr Christmas Pudding Race	46:23	64.05	10km
4 Dec	Gwent Cross Country League - Swansea - Senior Men PB	37:41	73.22	9.3km
27 Nov	Ras y mast SB	50:05	62.23	6.5mi
6 Nov	West Glamorgan League - Fairwood Common, Gower PB	44:06	66.68	9.9km
2 Oct	Baxters Loch Ness Marathon SB	3:11:24	71.18	26.2mi
25 Sep	Swansea Bay 10km SB	39:41	74.24	10km
3 Sep	Tydfilian Roman Run SB	2:04:30	64.03	16mi
7 Aug	brecon 10	1:10:36	68.97	10mi
31 Jul	Tenby 10k	42:34	69.21	10km
10 Jul	Ammanford 10k	43:09	68.28	10km
3 May	Cwrtnewydd 4 SB	25:47	72.86	4mi
24 Apr	Teifi 10 SB	1:07:30	72.14	10mi
10 Apr	Lochaber Marathon	3:21:04	67.17	26.2mi
20 Mar	San Domenico 20 SB	2:24:45	69.98	20mi
13 Feb	Ras Cors Caron/Tregaron Half Marathon SB	1:35:20	67.57	13.1mi
2010		Result	WAVA	Distance
3 Oct	Baxters Loch Ness Marathon SB	3:03:21	73.66	26.2mi
26 Sep	Swansea Bay 10k SB	38:42	75.49	10km
21 Aug	Race the Train PB	1:44:01	65.91	14mi
24 Jul	Snowdon International Race	1:39:17	48.63	10mi
13 Jul	Swansea Bay 5K Series Race 3 PB	18:26	78.01	5km
25 Jun	Felinfach 6 SB	36:55	76.38	6mi
8 Jun	brecon 3-4-5 series SB	31:12	75.01	5mi
6 Jun	TROTS Llys y Fran Dambusters Race	36:29	70.72	5.5mi
23 May	Edinburgh Marathon	3:10:50	70.17	26.2mi
18 May	brecon 4miles PB	24:36	75.76	4mi
3 May	Cwrtnewydd 4	25:48	72.23	4mi
25 Apr	London Marathon	3:07:10	71.54	26.2mi
4 Apr	Teifi 10 SB	1:03:05	76.53	10mi
28 Mar	San Domenico 20 SB	2:19:45	71.86	20mi
7 Mar	Llanelli Waterside Half Marathon SB	1:25:18	74.87	13.1mi
2009		Result	WAVA	Distance
26 Dec	Glynneath 5	31:58	73.21	5mi
29 Nov	Ras y mast SB	50:13	61.03	6.5mi
24 Oct	Snowdonia Marathon	3:21:12	66.55	26.2mi
18 Oct	Abingdon Marathon	3:13:21	69.25	26.2mi
27 Sep	Pembrokeshire Half Marathon SB	1:25:51	73.76	13.1mi
26 Jul	Cardiff Bay 5 SB	30:59	74.92	5mi
26 Jun	Felinfach 6 PB	36:37	76.37	6mi
9 Jun	Swansea Bay 5K Series Race 3 SB	18:47	75.96	5km
7 Jun	TROTS Llys y Fran Dambusters Race	36:47	69.57	5.5mi
17 May	Sarn Helen Hill Race SB	2:11:54	61.41	16.5mi
4 May	Cwrtnewydd 4 SB	25:47	71.70	4mi
26 Apr	London Marathon SB	3:06:00	71.38	26.2mi
12 Apr	Teifi 10 SB	1:02:20	76.80	10mi
22 Mar	San Domenico 20 PB	2:17:54	72.20	20mi
22 Feb	bourton on the water 10k PB	37:02	78.24	10km
25 Jan	Lliswerry 8 SB	51:54	72.93	8mi
2008		Result	WAVA	Distance
28 Dec	Old Father Time 5 SB	31:33	73.57	5mi
30 Nov	Ras y mast PB	49:07	61.89	6.5mi
16 Nov	Cornish Marathon	3:13:35	68.58	26.2mi
25 Oct	Snowdonia Marathon	3:22:24	65.59	26.2mi
28 Sep	Pembrokeshire Half Marathon SB	1:26:28	72.61	13.1mi
21 Sep	Swansea Bay 10km SB	37:56	75.76	10km
21 Sep	Swansea Bay 10K	38:42	74.26	10km
6 Sep	Tydfilians' Roman Run SB	2:03:17	63.03	16mi
26 Jul	Snowdon International Mountain Race	1:39:16	47.82	10mi
8 Jul	Swansea Bay 5K Series Race 3 SB	18:45	75.51	5km
18 May	Sarn Helen Hill Race SB	2:09:19	62.11	16.5mi
5 May	Cwrtnewydd 4 SB	26:22	69.57	4mi
13 Apr	London Marathon SB	3:05:43	70.88	26.2mi
23 Mar	Teifi 10 SB	1:08:55	68.88	10mi
27 Jan	Lliswerry 8 PB	50:33	74.27	8mi
2007		Result	WAVA	Distance
30 Dec	Old Father Time 5 Mile SB	31:36	72.87	5mi
9 Dec	Wyvern Christmas Cracker 10k	42:09	68.18	10km
25 Nov	Ras y mast SB	49:34	60.82	6.5mi
18 Nov	Cornish Marathon	3:21:12	65.43	26.2mi
28 Oct	Snowdonia Marathon	3:25:26	64.08	26.2mi
30 Sep	Pembrokeshire Half Marathon SB	1:30:07	69.09	13.1mi
23 Sep	Anglesey Marathon	3:17:52	65.98	26.2mi
23 Sep	Swansea Bay 10K SB	38:48	73.47	10km
9 Sep	The Grizzly	3:12:16	50.92	20mi
5 Aug	brecon 10	1:10:36	66.68	10mi
10 Jul	Swansea Bay 5K series SB	18:39	75.33	5km
29 Jun	Felinfach 6 SB	37:18	73.76	6mi
27 May	Edinburgh Marathon SB	3:11:24	68.21	26.2mi
20 May	Sarn Helen Hill Race PB	2:08:48	61.84	16.5mi
7 May	Cwrtnewydd 4 SB	26:35	68.46	4mi
22 Apr	London Marathon	3:14:10	67.24	26.2mi
8 Apr	Teifi 10 SB	1:05:40	71.69	10mi
1 Apr	San Domenico 20 SB	2:25:29	67.30	20mi
2006		Result	WAVA	Distance
17 Dec	Wyvern Christmas Cracker 10k SB	39:05	72.94	10km
26 Nov	Ras y mast SB	50:20	59.41	6.5mi
28 Oct	Beachy Head Marathon	3:54:12	55.74	26.2mi
1 Oct	North Worcestershire Multi Terrain 8 Mile Race SB	1:04:02	57.68	8mi
24 Sep	Pembrokeshire Half Marathon	1:35:27	64.69	13.1mi
30 Jun	Felinfach 6 SB	39:55	68.37	6mi
14 May	Sarn Helen Hill Race SB	2:09:32	60.98	16.5mi
1 May	Belfast City Marathon	3:15:31	66.22	26.2mi
1 May	Great Welsh Run 5 SB	30:57	73.22	5mi
23 Apr	London Marathon PB	3:02:45	70.84	26.2mi
17 Apr	Carmarthen Mayor's Race SB	18:58	73.51	5km
16 Apr	Teifi 10 SB	1:04:28	72.44	10mi
26 Mar	Islwyn Half Marathon SB	1:29:28	69.02	13.1mi
12 Mar	The Grizzly SB	2:58:14	54.48	20mi
1 Jan	Hereford New Year's Day 10K	39:23	71.80	10km
2005		Result	WAVA	Distance
31 Dec	Old Father Time 5 SB	31:00	73.10	5mi
11 Dec	Wyvern Christmas Cracker 10k SB	38:23	73.67	10km
27 Nov	Ras y mast SB	52:14	56.79	6.5mi
13 Nov	Llandudno 10 mile Road Race SB	1:03:27	73.60	10mi
31 Oct	Dublin Marathon SB	3:18:14	65.31	26.2mi
9 Oct	Cardiff Half Marathon SB	1:26:18	71.55	13.1mi
25 Sep	Swansea Bay 10km	39:23	71.23	10km
11 Sep	Lake Vrynwy	1:27:41	69.84	13.1mi
24 Jun	Felinfach 6 SB	36:40	73.84	6mi
11 Jun	Man v Horse SB	3:04:39	62.25	23.6mi
28 May	Carmarthen Mayor's Race SB	19:29	71.02	5km
15 May	Sarn Helen hill race -16m	2:05:25	0.00	0mi
2 May	Cwrtnewydd 4 SB	25:33	70.13	4mi
19 Mar	Rhayader Round the Lakes SB	2:29:33	64.39	20mi
2004		Result	WAVA	Distance
28 Nov	Ras y mast SB	51:14	57.43	6.5mi
3 Oct	Swansea Bay 10km SB	40:38	69.04	10km
4 Sep	Tydfilians' Roman Run SB	2:05:49	59.74	16mi
1 Aug	Brecon 10 miles SB	1:09:11	66.41	10mi
25 Jun	Felinfach 6 SB	37:47	71.09	6mi
12 Jun	Man v Horse PB	3:03:08	62.25	23.6mi
28 May	Ras y Llychau SB	19:56	68.90	5km
2 May	Cwrtnewydd 4 SB	27:36	64.43	4mi
25 Apr	Sarn Helen Hill Race SB	2:20:38	55.25	16.5mi
28 Mar	presteigne i/2 m SB	1:28:21	68.75	13.1mi
20 Mar	Rhayader Round the Lakes SB	2:25:42	65.55	20mi
25 Jan	Lliswerry 8 SB	52:25	69.33	8mi
25 Jan	Tough Guy	1:54:48	31.66	8mi
2003		Result	WAVA	Distance
23 Nov	Ras y mast SB	49:55	58.48	6.5mi
26 Oct	Snowdonia Marathon	3:28:30	61.08	26.2mi
28 Sep	power house Cardiff Marathon & Half Marathon PB	3:19:30	62.81	26mi
21 Sep	Swansea Bay 10km SB	40:09	68.77	10km
14 Sep	Lake Vyrnwy Half Marathon	1:28:21	68.19	13.1mi
7 Sep	Bristol half	1:30:55	66.27	13.1mi
27 Jun	Felinfach 6 SB	37:16	71.52	6mi
23 May	Ras y Llychau SB	19:47	68.91	5km
5 May	Great Welsh Run SB	32:39	67.80	5mi
27 Apr	Sarn Helen Hill Race SB	2:13:17	57.82	16.5mi
20 Apr	Teifi 10 SB	1:07:22	67.65	10mi
13 Apr	London Marathon SB	3:23:13	62.16	26.2mi
26 Jan	Tough Guy SB	2:08:11	28.13	8mi
19 Jan	Four Villages Half Marathon SB	1:26:25	69.72	13.1mi
2002		Result	WAVA	Distance
26 Dec	Glynneath 5 SB	32:31	68.08	5mi
8 Dec	Sneyd Striders Xmas Pudding Run SB	1:05:09	69.95	10mi
24 Nov	Ras y mast SB	51:28	56.28	6.5mi
22 Sep	Swansea Bay 10K SB	39:52	68.72	10km
15 Sep	Lake Vrynwy Half SB	1:28:16	67.74	13.1mi
28 Apr	Sarn Helen Hill Race SB	2:17:52	55.48	16.5mi
14 Apr	London Marathon SB	3:11:14	65.56	26.2mi
31 Mar	Teifi 10	1:08:16	66.25	10mi
10 Mar	Grizzly	2:49:27	0.00	0mi
27 Jan	Lliswerry 8 SB	52:24	68.27	8mi
2001		Result	WAVA	Distance
26 Dec	Glynneath 5 SB	31:05	70.67	5mi
9 Dec	Wyvern Christmas Cracker 10k	40:24	67.82	10km
25 Nov	Ras y mast SB	51:58	55.30	6.5mi
21 Oct	The Grizzly SB	2:49:22	55.51	20mi
16 Sep	Lake Vyrnwy Half Marathon SB	1:25:23	69.56	13.1mi
19 Aug	Fishguard Sea Cadets 10k SB	39:21	69.13	10km
5 Aug	Brecon 10 miles SB	1:07:25	66.61	10mi
22 Apr	London Marathan SB	3:14:52	63.90	26.2mi
16 Apr	Carmarthen Mayors 5k SB	20:01	67.11	5km
28 Jan	Lliswerry 8 SB	53:31	66.38	8mi
2000		Result	WAVA	Distance
18 Jun	Potteries Marathon SB	3:23:11	60.92	26.2mi
12 Mar	The Grizzly	3:18:51	46.68	20mi
30 Jan	Lliswerry 8 SB	52:48	66.86	8mi
1999		Result	WAVA	Distance
24 Oct	Abingdon Marathon SB	3:23:23	60.86	26.2mi
20 Jun	Potteries Marathon	3:40:58	55.74	26.2mi
1998		Result	WAVA	Distance
25 Jan	Lliswerry 8 SB	52:51	66.13	8mi
1997		Result	WAVA	Distance
26 Oct	Snowdonia marathon SB	3:28:16	58.89	26.2mi
27 Jan	Lliswerry 8 SB	52:36	66.19	8mi
1996		Result	WAVA	Distance
28 Jan	Lliswerry 8 SB	52:36	65.99	8mi
1995		Result	WAVA	Distance
12 Jul	rhondda 10 mile PB	1:01:48	70.92	10mi
29 Jan	Lliswerry 8 SB	53:47	64.39	8mi
1994		Result	WAVA	Distance
27 Nov	Islywn half marathon PB	1:22:47	70.12	13.1mi
30 Sep	Tydfilians' Roman Run PB	1:59:31	60.04	16mi
7 Aug	Brecon 10 miles SB	1:05:33	66.78	10mi

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	19	26	29	26	63	44	50	0	0	0	0	0	257
2024	61	58	69	62	42	40	43	0	0	0	0	0	375
2024	0	0	0	0	0	0	11	0	0	0	0	0	11
2023	6	5	32	48	48	42	10	2	43	44	0	6	284
2023	0.7	0.2	0	0	0	0	0	0	0	0	0	0	0.9
2023	66	79	67	71	63	62	69	78	64	41	63	63	786
2023	0	0	0	12	0	38	13	0	28	0	0	0	91
2022	5	0	47	14	35	39	7	6	18	39	0	0	210
2022	0	0	0	0	0	0	0	0	0	0.2	2.1	0.9	3.2
2022	77	76	69	79	70	70	51	32	41	60	85	67	777
2022	22	10	10	44	0	5	10	118	85	0	10	0	315
2021	22	4	56	31	0	16	0	11	15	6	0	9	170
2021	150	130	142	105	100	78	90	85	78	80	100	70	1208
2021	0	0	0	38	165	56	48	38	48	16	10	0	418
2020	0	0	0	0	29	5	0	0	0	0	0	0	33
2020	104	109	101	42	109	101	122	100	110	102	106	116	1223
2019	0	0	0	17	0	14	0	9	8	0	0	0	48
2019	67	95	78	149	61	10	45	88	120	127	91	81	1010
2018	0	0	19	16	7	9	0	0	0	0	0	0	51
2018	0	0	1.4	0	0	0	0	0	0	0	0	0	1.5
2018	95	31	24	97	105	39	73	113	162	133	105	28	1005
2018	0	0	15	0	0	0	0	0	0	0	0	0	15
2017	0	29	0	26	7	0	0	0	0	12	0	0	74
2017	130	147	172	122	134	117	155	119	129	106	105	110	1545
2016	0	0	0	0	0	0	0	0	0	10	0	0	10
2016	64	135	140	130	101	64	55	118	162	167	86	133	1355
2015	17	105	166	154	100	114	117	151	123	72	59	38	1217
2014	35	135	139	94	145	116	146	153	142	139	31	60	1334
2013	41	107	134	107	74	67	45	128	151	114	76	35	1080
2012	115	67	134	102	70	29	3	36	104	104	72	41	877
2012	0	0	0	0	0	39	23	40	16	0	0	0	118

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
-	3.1mi, 29:31 Run - Trail Run 1) 1mi - 9:43(9:43/mi) 147/188bpm [1429b/mi] 94cal 6.17/6.8mph 2) 1mi - 9:17(9:17/mi) 138/146bpm [1282b/mi] 87cal 6.46/6.99mph 3) 1mi - 9:11(9:11/mi) 137/151bpm [1258b/mi] 85cal 6.53/7.08mph 4) 0.14mi - 1:20(9:25/mi) 138/147bpm [1299b/mi] 12cal 6.38/7.01mph 1.2mi, 26:03 Walk - General 1) 1.16mi - 26:03(22:22/mi) 101/127bpm [2259b/mi] 145cal 57/63rpm 2.68/4.8mph	1.9mi, 40:35 Cross - General 1) 1.9mi - 40:35(21:19/mi) 119/134bpm [2537b/mi] 323cal 56/65rpm 2.81/4.84mph 1.3mi, 34:07 Walk - General 1) 1.29mi - 34:07(26:27/mi) 102/135bpm [2698b/mi] 207cal 53/59rpm 2.27/3.92mph	0.8mi, 13:45 Walk - General 1) 0.75mi - 13:45(18:25/mi) 84/124bpm [1547b/mi] 56cal 62/82rpm 3.26/5.41mphbelfast 1mi, 19:18 Walk - General 1) 1mi - 19:18(19:19/mi) 100/119bpm [1932b/mi] 110cal 60/65rpm 3.1/3.9mph	1.4mi, 28:39 Walk - General 1) 1.37mi - 28:39(20:58/mi) 80/104bpm [1678b/mi] 93cal 56/61rpm 2.86/3.36mph 7.6mi, 2:35:42 Walk - General 1) 7.63mi - 2:35:42(20:24/mi) 76/102bpm [1550b/mi] 445cal 58/82rpm 2.94/5.85mph around Belfast	1.4mi, 26:28 Walk - General 1) 1.37mi - 26:28(19:22/mi) 118/140bpm [2285b/mi] 210cal 58/79rpm 3.1/4.32mph 5.8mi, 2:21:03 Walk - General 1) 5.84mi - 2:21:03(24:08/mi) 85/132bpm [2052b/mi] 501cal 54/66rpm 2.49/3.49mph Belfast	1.4mi, 29:41 Walk - General 1) 1.37mi - 29:41(21:41/mi) 80/107bpm [1734b/mi] 97cal 56/62rpm 2.77/4.13mph 4.9mi, 1:56:56 Walk - General 1) 4.88mi - 1:56:56(23:59/mi) 97/140bpm [2327b/mi] 626cal 55/123rpm 2.5/5.99mph 0.9mi, 19:49 Walk - General 1) 0.91mi - 19:49(21:40/mi) 107/125bpm [2319b/mi] 134cal 58/64rpm 2.77/3.11mph 1mi, 11:01 Run - Warm Down 1) 1mi - 10:57(10:57/mi) 154/171bpm [1687b/mi] 125cal 5.48/6.37mph 2) 0.01mi - 3(9:15/mi) 158/158bpm [1461b/mi] 6.49/5.51mph 3.1mi, 26:06 Run - parkrun 1) 1mi - 8:43(8:43/mi) 129/141bpm [1125b/mi] 77cal 6.88/8.75mph 2) 1mi - 8:19(8:19/mi) 143/152bpm [1190b/mi] 82cal 7.21/7.91mph 3) 1mi - 8:12(8:12/mi) 146/152bpm [1197b/mi] 83cal 7.31/7.97mph 4) 0.11mi - 52(7:35/mi) 149/152bpm [1131b/mi] 9cal 7.91/8.16mphwaterworks parkrun 1mi, 10:53 Run - Warm Up 1) 1mi - 10:47(10:47/mi) 126/137bpm [1358b/mi] 93cal 5.57/6.37mph 2) 0.01mi - 6(9:11/mi) 129/129bpm [1185b/mi] 6.53/5.3mph
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
1.3mi, 21:48 Walk - General 1) 1.28mi - 21:48(17:02/mi) 101/141bpm [1720b/mi] 117cal 64/85rpm 3.52/6.37mphbirkenhead	0.8mi, 11:39 Walk - General 1) 0.78mi - 11:39(14:53/mi) 128/150bpm [1905b/mi] 101cal 69/85rpm 4.03/5.34mph 0.8mi, 16:55 Walk - General 1) 0.8mi - 16:55(21:09/mi) 86/102bpm [1819b/mi] 70cal 61/69rpm 2.84/4.11mph 1.1mi, 21:55 Walk - General 1) 1.05mi - 21:55(20:54/mi) 100/127bpm [2090b/mi] 131cal 56/62rpm 2.87/3.67mph Birkenhead to Liverpool coach station via Mersey tunnel	3.2mi, 29:13 Run - General 1) 1mi - 9:18(9:18/mi) 119/137bpm [1106b/mi] 75cal 6.46/6.87mph 2) 1mi - 9:04(9:04/mi) 138/149bpm [1251b/mi] 86cal 6.62/6.99mph 3) 1mi - 9:21(9:21/mi) 145/155bpm [1356b/mi] 94cal 6.42/6.89mph 4) 0.15mi - 1:30(9:44/mi) 150/154bpm [1459b/mi] 15cal 6.17/6.59mph	-	3.8mi, 36:24 Run - General 1) 1mi - 9:42(9:42/mi) 138/169bpm [1338b/mi] 93cal 6.19/6.8mph 2) 1mi - 9:44(9:44/mi) 133/148bpm [1294b/mi] 88cal 6.17/6.59mph 3) 1mi - 9:40(9:40/mi) 132/142bpm [1276b/mi] 86cal 6.21/6.74mph 4) 0.75mi - 7:18(9:43/mi) 144/153bpm [1399b/mi] 73cal 6.18/6.85mph	-	1mi, 10:42 Run - Warm Down 1) 1mi - 10:22(10:22/mi) 139/153bpm [1441b/mi] 99cal 5.79/6.99mph 2) 0.02mi - 20(18:30/mi) 140/141bpm [2589b/mi] 3cal 3.24/5.57mph 3.1mi, 26:08 Run - parkrun 1) 1mi - 8:26(8:26/mi) 147/155bpm [1241b/mi] 86cal 7.11/8.43mph 2) 1mi - 8:40(8:40/mi) 155/162bpm [1343b/mi] 97cal 6.93/7.49mph 3) 1mi - 8:14(8:14/mi) 162/170bpm [1335b/mi] 98cal 7.28/8.25mph 4) 0.11mi - 47(7:24/mi) 164/169bpm [1213b/mi] 9cal 8.11/8.29mph 1mi, 10:34 Run - Warm Up 1) 1mi - 10:29(10:29/mi) 130/142bpm [1362b/mi] 94cal 5.72/6.76mph 2) 0.01mi - 5(11:35/mi) 138/138bpm [1599b/mi] 5.18/5.36mph
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
4.3mi, 1:42:39 Walk - General 1) 4.32mi - 1:42:39(23:47/mi) 91/121bpm [2164b/mi] 426cal 52/61rpm 2.52/3.23mph	3.3mi, 32:27 Run - Recovery Run 1) 1mi - 9:51(9:51/mi) 122/138bpm [1201b/mi] 81cal 6.1/6.62mph 2) 1mi - 9:47(9:47/mi) 131/150bpm [1281b/mi] 86cal 6.14/6.57mph 3) 1mi - 9:41(9:41/mi) 133/146bpm [1288b/mi] 86cal 6.2/6.64mph 4) 0.3mi - 3:09(10:20/mi) 143/173bpm [1478b/mi] 30cal 5.8/6.2mph	7mi, 2:25:02 Walk - General 1) 7mi - 2:25:02(20:44/mi) 94/155bpm [1948b/mi] 720cal 57/80rpm 2.89/6.55mph	3.1mi, 1:11:25 Walk - General 1) 3.08mi - 1:11:25(23:12/mi) 89/126bpm [2065b/mi] 281cal 54/119rpm 2.59/3.59mph 4mi, 37:48 Run - Steady-State 1) 1mi - 9:51(9:51/mi) 123/135bpm [1211b/mi] 82cal 6.1/6.82mph 2) 1mi - 9:12(9:12/mi) 134/146bpm [1233b/mi] 84cal 6.52/6.74mph 3) 1mi - 9:11(9:11/mi) 139/148bpm [1276b/mi] 86cal 6.53/6.97mph 4) 1mi - 9:30(9:30/mi) 145/157bpm [1378b/mi] 95cal 6.31/6.89mph 5) 0.01mi - 4(9:27/mi) 150/150bpm [1417b/mi] 6.35/6.7mph	11.4mi, 1:06:35 Bike - General 1) 5mi - 30:49(6:10/mi) 92/124bpm [567b/mi] 139cal 9.74/19.33mph 2) 5mi - 27:08(5:26/mi) 97/145bpm [526b/mi] 117cal 11.06/16.26mph 3) 1.4mi - 8:39(6:12/mi) 108/133bpm [669b/mi] 47cal 9.69/19.93mph	1.4mi, 30:37 Walk - General 1) 1.3mi - 28:07(21:36/mi) 93/118bpm [2009b/mi] 132cal 55/63rpm 2.78/3.42mph 2) 0.1mi - 2:30(25:17/mi) 84/99bpm [2124b/mi] 7cal 55/59rpm 2.37/3.05mph	2mi, 21:35 Run - Warm Down 1) 1mi - 10:37(10:37/mi) 128/140bpm [1359b/mi] 93cal 5.65/6.18mph 2) 1mi - 10:30(10:30/mi) 133/148bpm [1397b/mi] 95cal 5.71/6.49mph 3) 0.04mi - 28(10:56/mi) 131/133bpm [1432b/mi] 3cal 5.49/5.68mph 3.1mi, 26:05 Run - parkrun 1) 1mi - 8:31(8:31/mi) 146/156bpm [1244b/mi] 86cal 7.04/7.83mph 2) 1mi - 8:24(8:24/mi) 155/159bpm [1301b/mi] 94cal 7.15/7.56mph 3) 1mi - 8:19(8:19/mi) 160/166bpm [1332b/mi] 99cal 7.21/7.68mph 4) 0.11mi - 51(7:34/mi) 164/167bpm [1240b/mi] 10cal 7.93/7.74mph Swansea parkrun 2mi, 20:07 Run - Warm Up 1) 1mi - 10:20(10:20/mi) 129/166bpm [1334b/mi] 92cal 5.8/7.06mph 2) 1mi - 9:43(9:43/mi) 134/139bpm [1301b/mi] 90cal 6.18/6.57mph 3) 0.01mi - 4(6:57/mi) 136/136bpm [944b/mi] 8.64/6.16mph
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
-	-	4mi, 37:12 Run - Steady-State 1) 1mi - 9:48(9:48/mi) 125/137bpm [1226b/mi] 82cal 6.12/6.72mph 2) 1mi - 8:57(8:57/mi) 132/143bpm [1181b/mi] 78cal 6.71/6.99mph 3) 1mi - 9:01(9:01/mi) 137/151bpm [1235b/mi] 81cal 6.66/7.35mph 4) 1mi - 9:22(9:22/mi) 142/156bpm [1329b/mi] 89cal 6.41/7.16mph 5) 0.01mi - 5(8:04/mi) 154/155bpm [1242b/mi] 7.44/5.55mph	2.5mi, 1:01:25 Walk - General 1) 2.47mi - 1:01:25(24:54/mi) 79/115bpm [1967b/mi] 184cal 51/61rpm 2.41/3.4mph	4.4mi, 42:18 Run - Hill Work 1) 1mi - 10:19(10:19/mi) 130/160bpm [1340b/mi] 91cal 5.82/8.7mph 2) 1mi - 9:48(9:48/mi) 149/160bpm [1461b/mi] 102cal 6.12/6.76mph 3) 1mi - 9:54(9:54/mi) 148/161bpm [1464b/mi] 102cal 6.06/7.1mph 4) 1mi - 9:09(9:09/mi) 158/164bpm [1446b/mi] 106cal 6.55/7.16mph 5) 0.35mi - 3:08(9:03/mi) 160/171bpm [1448b/mi] 37cal 6.63/7.28mph	-	-

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