Alan

Last on at 2pm, 2nd May 2024

M45

About
Bests
All Races
Mileage
Training

Races
44
Miles
6277
Miles
39
Miles
3932
Miles
167
WAVA
68.65%
5k
19:26
5M
40:03
10k
41:53
Half
1:26:00
Mara
3:18:25
56M
3:30:45

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Recent Training
27th May	General	4.2mi	42:49
23rd May	General	2.4mi	18:30
19th May	General	1.2mi	15:04
6th May	General	11.8mi	3:17:46
May 2024	General	3.1mi	21:21

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 59.81				20:11 64.70		19:26 68.62			19:26 6:15/mi	68.62
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
13mi	1					1:37:42 58.80							1:37:42 7:32/mi	58.80
13.1mi	11	2:01:35 47.68	1:52:43 51.43	1:45:59 54.70	1:58:43 48.83		1:45:31 54.95	1:30:19 64.55		1:29:23 65.72	1:26:00 68.65	1:28:55 66.79	1:26:00 6:34/mi	68.65
26.2mi	9		4:25:00 45.87	3:59:08 50.83					3:18:25 61.81	3:23:26 60.85	3:29:41 59.03		3:18:25 7:34/mi	61.81

2018		Result	WAVA	Distance
21 Jan	Farnborough Half Marathon SB	1:28:55	66.79	13.1mi
2017		Result	WAVA	Distance
21 May	Worcester Marathon	3:33:18	58.03	26.2mi
7 May	Shakespeare Marathon SB	3:29:41	59.03	26.2mi
19 Mar	Hastings Half Marathon	1:28:27	66.75	13.1mi
5 Mar	Newport Half Marathon PB	1:26:00	68.65	13.1mi
2016		Result	WAVA	Distance
10 Dec	Hastings parkrun	19:34	68.15	5km
22 Oct	Hastings parkrun PB	19:26	68.62	5km
1 Oct	Llyn Llech Owain parkrun	20:23	65.42	5km
11 Sep	New Forest Marathon SB	3:23:26	60.85	26.2mi
6 Aug	Cwmbran parkrun	19:55	66.96	5km
8 May	Race for Wildlife 10k SB	59:19	45.31	10km
26 Mar	IAAF World Half Marathon Championships SB	1:29:23	65.72	13.1mi
2015		Result	WAVA	Distance
26 Apr	Shakespeare Marathon PB	3:18:25	61.81	26.2mi
1 Mar	City of Newport Half Marathon	1:25:49	68.16	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	64.55	13.1mi
15 Mar	Cardiff Parkrun SB	20:11	64.70	5km
22 Feb	Cardiff Parkrun	20:39	63.23	5km
15 Feb	Cardiff Parkrun	21:31	60.69	5km
2011		Result	WAVA	Distance
20 Mar	Hastings Half Marathon SB	1:45:31	54.95	13.1mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon PB	1:37:42	58.80	12.98mi
2009		Result	WAVA	Distance
18 Oct	Cardiff Half Marathon SB	1:58:43	48.83	13.1mi
4 Oct	Men's Health Survival of the Fittest	2:02:00	21.65	10km
17 May	MarshMan	42:11 / 3:30:45 / 2:17:33	0.00	1900metres/56miles/13.1miles
2008		Result	WAVA	Distance
14 Dec	Hastings 100th Anniversary Marathon	4:04:06	49.80	26.2mi
28 Sep	Scotiabank Toronto Waterfront Marathon	4:01:33	50.32	26.2mi
20 Jul	Magor Marsh 10K SB	45:31	58.00	10km
18 May	Bunbury Marathon SB	3:59:08	50.83	26.2mi
10 May	Cardiff 5K Parkrun SB	21:29	59.81	5km
4 May	Cardiff Try a Tri	1:11:01	83.37	13.36mi
20 Apr	Caerleon Duathlon 4km/18km/4km	1:22:33	87.83	26km
22 Mar	Cardiff 5K Parkrun	21:52	58.77	5km
16 Mar	Hastings Half Marathon SB	1:45:59	54.70	13.1mi
9 Mar	Castle Combe Chilly Duathlon	1:05:00	95.74	14mi
2007		Result	WAVA	Distance
16 Sep	New Forest Marathon SB	4:25:00	45.87	26.2mi
9 Sep	Cardiff 10K	1:00:25	43.70	10km
6 May	Three Forts Marathon	5:14:48	38.61	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	51.43	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	47.68	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
2024	10	0	0	3	12	0	0	0	0	0	0	0	24
2024	15	13	11	25	14	0	0	0	0	0	0	0	78
2024	39	5	0	0	0	0	0	0	0	0	0	0	45
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	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	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	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	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
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 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14
-	-	-	-	-	-	-
Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21
-	-	-	-	1.2mi, 15:04 Run - General	-	-
Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28
-	2.4mi, 18:30 Run - General	-	-	-	4.2mi, 42:49 Run - General	-
Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4
-	-	-	-	-	-	-

Alan

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