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Superjools F40

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i read i run i repeat Show More...

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Recent Training
24th May	General	0.7mi	15:37
20th May	General	0mi	20:20
19th May	General	0mi	19:05
18th May	General	1.5mi	15:30
18th May	General	0.9mi	9:04

12 Month Benchmarks	Run	Bike
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Best Times
Best WAVA

Dist	Races	PB	WB	2012	2013	2014	2015	2016	2017	2018	2019	2022
1mi	2	15:41 15:41/mi	27.36			16:45 25.35		15:41 27.36
3mi	1	31:59 10:40/mi	44.77			31:59 44.77
5km	51	25:01 8:03/mi	59.80		27:12 54.41	26:08 56.74	31:46 46.79	26:44 55.96	25:01 59.80	30:40 48.98	33:19 45.53	34:00 45.17
4mi	1	36:00 9:00/mi	53.50						36:00 53.50
5mi	4	45:10 9:02/mi	54.26					45:10 54.26	56:00 43.81	57:59 42.45
5.1mi	1	51:07 10:01/mi	48.45			51:07 48.45
5.8mi	1	1:00:06 10:22/mi	47.99							1:00:06 47.99
6.2mi	1	1:13:00 11:46/mi	42.69								1:13:00 42.69
10km	7	1:05:38 10:34/mi	47.08	1:06:00 46.01	1:17:30 39.32		1:10:00 43.78		1:06:12 46.67	1:05:38 47.08	1:11:00 43.74
7mi	1	1:32:32 13:13/mi	37.62						1:32:32 37.62
10mi	3	1:46:05 10:37/mi	46.99			1:46:05 46.84		1:46:27 46.99				1:58:20 43.75
13.1mi	7	2:20:14 10:42/mi	47.29				2:20:14 46.96	2:26:39 45.07	2:20:21 47.29
20mi	1	3:57:02 11:51/mi	43.15					3:57:02 43.15
26.2mi	1	5:40:00 12:59/mi	40.26					5:40:00 40.26

2022		Result	WAVA	Distance
15 May	Caerphilly 10k		0.00	10km
27 Mar	Cardiff Half Marathon		0.00	13.1mi
26 Feb	Gnoll parkrun	34:39	44.32	5km
19 Feb	Swansea Bay parkrun	34:38	44.34	5km
12 Feb	Porthcawl parkrun	34:00	45.17	5km
30 Jan	Reverse 10 SB	1:58:20	43.75	10mi
22 Jan	Swansea Bay parkrun SB	34:00	45.17	5km
2019		Result	WAVA	Distance
28 Dec	Newport parkrun SB	33:19	45.53	5km
21 Dec	Swansea Bay parkrun	34:33	43.91	5km
3 Nov	Richard Burton 10k PB	1:13:00	42.69	6.2mi
19 May	Caerphilly 10k SB	1:11:00	43.74	10km
2018		Result	WAVA	Distance
20 May	Caerphilly 10k PB	1:05:38	47.08	10km
6 May	Tonmawr Hilly 5 SB	57:59	42.45	5mi
3 Feb	Colby parkrun SB	30:40	48.98	5km
27 Jan	Gnoll parkrun	33:36	44.70	5km
20 Jan	Porthcawl parkrun	33:56	44.26	5km
14 Jan	West Glam XC League - Margam Reservoir PB	1:00:06	47.99	5.8mi
6 Jan	Porthcawl parkrun	31:16	48.04	5km
2017		Result	WAVA	Distance
30 Dec	Porthcawl parkrun	30:51	48.69	5km
26 Dec	Glynneath 5	56:11	43.81	5mi
5 Nov	Richard Burton 10K SB	1:06:12	46.67	10km
1 Oct	Cardiff Half Marathon	2:44:00	40.47	13.1mi
16 Sep	welsh road relay championship	31:19	47.77	5km
26 Aug	Llanelli Coast parkrun	27:30	54.40	5km
23 Aug	Aberafan Aquathlon Series - Race 2	22:37 / 29:38	0.00	750metres/5km
13 Aug	Port Talbot Half Marathon SB	2:20:21	47.29	13.1mi
12 Aug	Maesteg parkrun	31:30	47.49	5km
5 Aug	Gnoll parkrun	32:12	46.46	5km
15 Jul	The Great Celtic Trail Half Marathon	2:59:47	36.92	13.1mi
4 Jul	Port Talbot Harriers 5km Club TT	30:29	49.07	5km
10 Jun	Porthcawl parkrun	32:44	45.70	5km
6 Jun	Kilvey Hill 7mi Trail Run PB	1:32:32	37.62	7mi
3 Jun	Porthcawl parkrun	33:24	44.79	5km
14 May	Cwm Ogwr 5 mile SB	56:00	43.76	5mi
7 Mar	Port Talbot Harriers 5km Club TT PB	25:01	59.80	5km
18 Feb	HOKA One One Winter Trail Wales Half Marathon	3:00:00	36.87	13.1mi
21 Jan	Gnoll parkrun	28:43	52.09	5km
15 Jan	West Glam XC - Fourth Fixture - Margam Park	57:32	40.89	4.8mi
1 Jan	The Prince of Wales Kenfig - New Year's Day Fun Run PB	36:00	53.50	4mi
2016		Result	WAVA	Distance
31 Dec	Nos Galan 5K Non-Elite	26:56	55.54	5km
26 Dec	Glynneath 5 PB	45:10	54.26	5mi
24 Dec	Swansea Bay parkrun	29:48	50.20	5km
3 Dec	Porthcawl parkrun SB	26:44	55.96	5km
27 Nov	West Glam XC - Third Fixture - Kenfig	45:37	45.13	4.2mi
12 Nov	Gnoll parkrun	31:36	47.34	5km
5 Nov	Swansea Bay parkrun	26:52	55.68	5km
22 Oct	Swansea Bay parkrun	28:04	53.30	5km
15 Oct	Swansea Bay parkrun	31:45	46.95	5km
2 Oct	Cardiff Half Marathon	2:27:57	44.67	13.1mi
4 Sep	Reverse 10 SB	1:46:27	46.99	10mi
21 Aug	Port Talbot Half Marathon SB	2:26:39	45.07	13.1mi
5 Aug	Murder Mile PB	15:41	27.36	1mi
24 Apr	London Marathon PB	5:40:00	40.26	26.2mi
20 Mar	San Domenico 20 PB	3:57:02	43.15	20mi
2015		Result	WAVA	Distance
13 Dec	Merthyr Mawr Christmas Pudding Race	1:30:00	34.05	10km
1 Nov	Richard Burton 10K SB	1:10:00	43.78	10km
25 Oct	WEST GLAM XC LEAGUE - LADIES - Gnoll Park (2)		0.00	4.93km
18 Oct	Garnswllt Trail Run - 8km		0.00	8km
17 Oct	invncbl - Parc Penallta, Caerphilly		0.00	10km
4 Oct	Cardiff Half Marathon PB	2:20:14	46.96	13.1mi
26 Sep	Porthcawl parkrun SB	31:46	46.79	5km
15 Aug	Porthcawl parkrun	36:52	40.32	5km
18 Jul	Porthcawl parkrun	34:52	42.63	5km
5 Jul	Kilvey Hill Multi-terrain Race		0.00	7mi
2014		Result	WAVA	Distance
31 Dec	Nos Galan 5K Fun	32:00	46.45	5km
20 Dec	Porthcawl parkrun #90	36:17:00	0.68	5km
8 Nov	Porthcawl parkrun #84	33:02	44.99	5km
1 Nov	Porthcawl parkrun #83	34:45	42.77	5km
31 Aug	Reverse 10 PB	1:46:05	46.84	10mi
16 Aug	Porthcawl Parkrun #72	27:36	53.72	5km
8 Aug	Murder Mile SB	16:45	25.35	1mi
19 Apr	Porthcawl parkrun	32:00	46.34	5km
30 Mar	West Glamorgan League - Gnoll Park - Women	37:46	47.39	3.75mi
22 Mar	Porthcawl parkrun	28:46	51.54	5km
16 Mar	West Glamorgan League - Margam Park - Women PB	31:59	44.77	3mi
15 Mar	360 Marina 5km (Swansea Trotters)	26:30	55.95	5km
8 Mar	Porthcawl parkrun #49 SB	26:08	56.74	5km
1 Mar	Porthcawl parkrun #48	28:17	52.42	5km
22 Feb	Porthcawl parkrun #47	29:31	50.23	5km
15 Feb	Porthcawl parkrun #46	29:51	49.67	5km
8 Feb	Porthcawl parkrun #45	27:15	54.41	5km
18 Jan	Porthcawl parkrun #42	28:02	52.89	5km
12 Jan	West Glamorgan League - Corus Lake PB	51:07	48.45	5.1mi
4 Jan	Porthcawl parkrun #40	28:28	52.09	5km
2013		Result	WAVA	Distance
15 Dec	Merthyr Mawr Christmas Pudding Race SB	1:17:30	39.32	10km
1 Dec	West Glamorgan League - Singleton Park - Women	37:23	47.87	3.75mi
16 Nov	Porthcawl parkrun #33	27:53	53.18	5km
19 Oct	Porthcawl parkrun #29	29:03	51.04	5km
11 Jun	Swansea Bay 5k Series- Race 2	27:51	53.14	5km
25 May	Porthcawl parkrun #8	27:44	53.37	5km
18 May	Porthcawl parkrun #7	28:47	51.42	5km
20 Apr	Porthcawl parkrun #3 SB	27:12	54.41	5km
2012		Result	WAVA	Distance
17 Jun	Llanelli 10K SB	1:06:00	46.01	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
2022	36	7	0	0	19	0	0	0	0	0	0	0	63
2022	60	45	14	24	30	0	0	0	0	0	0	0	173
2022	0	0	0	12	0	0	0	0	0	0	0	0	12
2021	17	2	0	0	0	0	0	0	0	0	5	5	28
2021	23	12	33	27	30	15	9	10	23	31	30	29	273
2020	0	28	4	0	2	0	0	0	0	0	0	5	40
2020	49	46	4	13	59	36	16	26	46	32	20	24	371
2020	0	0	0	0	0	0	0	22	0	0	0	9	31
2019	29	0	4	28	45	22	19	19	0	7	27	20	220
2019	0	0	0	0	52	97	25	24	17	0	0	0	215
2018	0	6	12	7	18	0	0	0	0	0	0	0	42
2018	52	35	34	35	39	0	6	0	0	0	0	16	218
2018	0	0	0	0	19	52	62	17	0	0	0	0	151
2017	0	0	0	0	1.9	4.2	0.5	2	0	0	0	0	8.5
2017	72	88	69	38	32	55	67	60	38	27	32	35	612
2016	0	0	0	0	4	0	0	0	0	0	0	0	4
2016	54	91	108	89	20	27	56	50	77	40	42	50	704
2015	0	0	0	0	0	6	0	0	0	0	0	0	6
2015	0	1.2	0.5	0	0	1	1.3	2.5	0.6	0	0	0	7
2015	42	46	22	3	18	57	65	67	27	28	46	33	452
2015	11	0	0	0	0	22	0	0	0	0	0	0	33
2014	6	45	55	46	8	0	40	70	6	0	7	32	315
2014	0	0	0	0	0	0	0	0	0	10	0	0	10
2013	26	0	0	25	14	9	0	8	3	0	0	0	83
2012	0	0	0	0	0	0	0	13	17	0	0	15	44

Wed 27th Apr Apr 27	Thu 28th Apr Apr 28	Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2	Tue 3rd May May 3
1mi, 20:41 Cross - General	1mi, 17:45 Cross - General	3.1mi, 35:25 Run - General 1mi, 20:16 Cross - General	-	7mi, 1:17:01 Run - General	2mi, 41:19 Cross - General	0.8mi, 30:01 Cross - General 1mi, 17:38 Cross - General
Wed 4th May May 4	Thu 5th May May 5	Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9	Tue 10th May May 10
4.1mi, 49:05 Run - General 1.2mi, 21:55 Cross - General	1.7mi, 31:38 Walk - General 0mi, 15:38 Cross - Other 1.2mi, 21:47 Walk - General	2.9mi, 48:00 Walk - General 0mi, 17:40 Cross - Strength 1.2mi, 20:46 Walk - General	3mi, 32:57 Run - General	1.2mi, 23:26 Walk - General 1.3mi, 23:26 Walk - General	0mi, 11:03 Cross - Other 1.2mi, 20:03 Walk - General	0mi, 13 Cross - General 0mi, 28:50 Cross - Strength 1.2mi, 20:17 Walk - General
Wed 11th May May 11	Thu 12th May May 12	Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16	Tue 17th May May 17
0mi, 34:20 Cross - General 1.2mi, 24:00 Walk - General	1.3mi, 26:40 Walk - General 4mi, 46:09 Run - General	1.2mi, 23:44 Walk - General	0mi, 5:22 Cross - Other 3.1mi, 34:01 Run - General	6.2mi, 1:08:16 Run - General	1mi, 21:49 Walk - General	0mi, 18:17 Cross - General 1mi, 21:48 Walk - General
Wed 18th May May 18	Thu 19th May May 19	Fri 20th May May 20	Sat 21st May May 21	Sun 22nd May May 22	Mon 23rd May May 23	Tue 24th May May 24
1.5mi, 15:30 Run - General 0.9mi, 9:04 Run - General 1mi, 21:30 Walk - General	0mi, 19:05 Cross - General	0mi, 20:20 Cross - General	-	-	-	0.7mi, 15:37 Walk - General

Superjools F40

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