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Last on at 9am, 31st Jan 2025

F55

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About Me
Retired injured runner who now swims (and cycles when it’s warm enough) but always Welsh, and a Jack. Show More...

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Recent Training
29th Mar	General	4.7mi	2:14:12
26th Mar	General	4.6mi	1:17:42
24th Mar	General	5mi	1:23:22
19th Mar	General	3.8mi	59:38
15th Mar	General	2.4mi	52:07

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	PB	WB
1mi	6				7:39 56.02	7:34 56.88	7:26 57.90			7:34 58.21							7:26 7:26/mi	58.21
2.8mi	3		25:00 51.14	26:00 49.43	23:16 55.56												23:16 8:19/mi	55.56
5km	36	32:00 44.36	27:08 52.57			24:32 59.22		26:47 55.06	27:34 53.95	25:51 58.06	26:24 57.40	31:22 48.82	28:35 54.15	29:48 52.51	29:19 53.96	40:33 39.45	24:32 7:54/mi	59.22
4mi	13	43:23 42.54	36:07 51.34		35:54 52.20	31:56 59.05		35:50 53.36	36:45 52.43		34:02 57.62		35:30 56.34	36:52 54.81			31:56 7:59/mi	59.05
5mi	6				46:38 50.67	42:27 55.98				44:39 54.74			48:31 51.75				42:27 8:29/mi	55.98
10km	14	1:06:00 44.22	59:26 49.10		53:23 55.38	49:52 59.29		55:44 53.97		57:34 53.00			58:15 53.71				49:52 8:02/mi	59.29
8mi	3		1:14:00 51.26							1:12:28 54.37			1:18:49 51.20				1:12:28 9:04/mi	54.37
9.4mi	1							1:25:18 54.28									1:25:18 9:04/mi	54.28
9.6mi	1								1:34:21 50.54								1:34:21 9:50/mi	50.54
10mi	4	1:58:00 40.60	1:54:25 42.04			1:41:23 48.16											1:41:23 10:08/mi	48.16
10.4mi	1													1:54:57 47.41			1:54:57 11:00/mi	47.41
20km	2				2:15:00 45.20				2:34:26 40.54								2:15:00 10:52/mi	45.20
12.7mi	1												2:22:09 46.74				2:22:09 11:11/mi	46.74
12.8mi	1						1:56:44 54.64										1:56:44 9:07/mi	54.64
13.1mi	35		2:09:00 49.64		1:56:50 55.35	1:55:49 56.15	2:05:22 52.19		2:16:15 48.69	2:17:30 48.63	2:06:24 53.34					3:12:53 36.77	1:55:49 8:50/mi	56.15
14mi	1					2:34:00 45.23											2:34:00 11:00/mi	45.23
20mi	4			3:42:50 44.84		3:10:42 52.90	3:07:50 53.70										3:07:50 9:24/mi	53.70
26.2mi	7			4:59:04 44.25		4:30:26 49.36	4:27:49 49.84	5:29:36 40.91									4:27:49 10:13/mi	49.84

2018		Result	WAVA	Distance
3 Nov	Big Fetch Mile - Cardiff			1mi
14 Apr	Wepre parkrun			5km
7 Apr	Forest of Dean Spring Half Marathon SB	3:12:53	36.77	13.1mi
31 Mar	Bath Skyline parkrun			5km
24 Mar	Colby parkrun SB	40:33	39.45	5km
10 Feb	Eastville parkrun			5km
13 Jan	Haverfordwest parkrun	43:06	36.71	5km
2017		Result	WAVA	Distance
16 Dec	Rogiet parkrun	44:35	35.49	5km
7 Oct	Rogiet parkrun			5km
27 May	Riverfront parkrun SB	29:19	53.96	5km
6 May	Riverfront parkrun	30:08	52.50	5km
30 Apr	Cornfield Project 5k Fun Run	32:22	48.88	5km
2016		Result	WAVA	Distance
18 Dec	Forest of Dean Christmas Tree Race			5mi
9 Aug	Rose Inn Series Race 4 SB	36:52	54.81	4mi
28 Jun	Aztec West Fast 5K SB	29:48	52.51	5km
4 Jun	Welsh Castles Relay Stage 6 - Barmouth to Dolgellau PB	1:54:57	47.41	10.45mi
2 Jan	Lydney parkrun	30:04	51.48	5km
2015		Result	WAVA	Distance
26 Dec	Newport parkrun	30:57	50.01	5km
11 Aug	Rose Inn Series Race 4 SB	35:30	56.34	4mi
5 Jul	Self-Transcendence GO TRI Duathlon	50:00		0km/15km/4km
9 Jun	Rose Inn Series Race 2	35:59	55.58	4mi
17 May	Race for Wildlife 10k SB	58:15	53.71	10km
26 Apr	The First Tri	1:50:24		400m/22km/5km
11 Apr	Newport parkrun	29:25	52.62	5km
26 Mar	Weston Prom Run 7/9 SB	48:31	51.75	5mi
21 Mar	Aberystwyth parkrun SB	28:35	54.15	5km
1 Mar	City of Newport Half Marathon (short version) PB	2:22:09	46.74	12.714mi
25 Jan	Lliswerry 8 SB	1:18:49	51.20	8mi
2014		Result	WAVA	Distance
30 Aug	Parke parkrun SB	31:22	48.82	5km
2013		Result	WAVA	Distance
15 Dec	Weston Christmas Cracker			10km
31 Aug	Little Stoke Parkrun SB	26:24	57.40	5km
13 Aug	Rose Inn Series Race 4 SB	34:02	57.62	4mi
9 Jul	Rose Inn Series Race 3	35:00	56.03	4mi
4 Jul	Tintern Trot	1:05:47	46.74	10km
23 Jun	Acorns Triple Run - Malvern Half Marathon SB	2:06:24	53.34	13.1mi
9 Jun	Whitebrook Wind-Up Half Marathon	2:25:44	46.26	13.1mi
14 May	Rose Inn Series Race 1	37:44	51.97	4mi
2012		Result	WAVA	Distance
24 Nov	Cardiff Parkrun SB	25:51	58.06	5km
10 Nov	The BIG Fetch Mile SB	7:34	58.21	1mi
20 Oct	Cardiff Parkrun	27:20	54.91	5km
30 Sep	Dale 10K, Pembrokeshire SB	57:34	53.00	10km
22 Jul	Down Tow Up Flow Thames Towpath Half Marathon SB	2:17:30	48.63	13.1mi
5 Jul	Tintern Trot	1:10:29	43.29	10km
23 Jun	Cardiff Parkrun	26:24	56.85	5km
13 Jun	FODAC Mallards Pike run SB	44:39	54.74	5mi
15 Mar	Weston prom run 7/9	46:18	52.78	5mi
18 Feb	Cardiff Parkrun	28:58	51.34	5km
29 Jan	Lliswerry 8 PB	1:12:28	54.37	8mi
19 Jan	Weston Prom run 5/9	48:56	49.55	5mi
14 Jan	Cardiff Parkrun	27:37	53.85	5km
2011		Result	WAVA	Distance
24 Dec	Newport Parkrun	31:26	47.31	5km
26 Nov	Newport Parkrun	29:17	50.79	5km
19 Nov	Cardiff Parkrun	27:36	53.89	5km
13 Nov	Over The Hills 12k			12km
29 Oct	Newport Parkrun	29:38	50.19	5km
25 Sep	The Prostate Cancer Charity Challenge Tour Ride - Stoke-on-Trent	3:59:31		80km
26 Jul	Bridge Inn 5k	27:42	53.69	5km
12 Jul	Rose Inn Series Race 3 SB	36:45	52.43	4mi
30 Jun	Tintern Trot	1:13:28	39.78	6mi
28 Jun	Bridge Inn 5k SB	27:34	53.95	5km
18 Jun	Newport Parkrun	28:57	51.37	5km
11 Jun	Welsh Castles Relay Stage 5 - Harlech to Barmouth PB	1:34:21	50.54	9.6mi
4 Jun	Sheactive Every Womans Duathlon - Bristol Downs	2:03:02		0km/20km/10km
15 May	Hereford Half Marathon SB	2:16:15	48.69	13.1mi
17 Apr	Offas Orror 20k SB	2:34:26	40.54	20km
2010		Result	WAVA	Distance
28 Sep	Bridge Inn 5k (Winter Series) 1/5	29:26	50.11	5km
19 Sep	Castle 2 Castle Cycling Challenge	3:34:17		40mi
5 Sep	The Prostate Cancer Charity Challenge Tour Ride	3:57:58		70km
13 Jul	Swansea Bay 5K Series Race 3	29:24	50.16	5km
1 Jul	Tintern Trot	1:08:40	44.71	10.2km
29 Jun	Bridge Inn 5k (Summer Series)	27:55	52.83	5km
12 Jun	Welsh Castles Relay Stage 4 - Maentwrog to Harlech PB	1:25:18	54.28	9.4mi
4 Jun	GWR Towpath Series 2/5 SB	55:44	53.97	10km
25 May	Bridge Inn 5k (Summer Series) SB	26:47	55.06	5km
11 May	Rose Inn Series Race 1 SB	35:50	53.36	4mi
25 Apr	Shakespeare Marathon SB	5:29:36	40.91	26.2mi
28 Mar	The Forest of Dean Trails Half Marathon			13.1mi
20 Mar	Rhayader Round The Lakes			20mi
23 Feb	Bridge Inn 5k (Bristol) Winter Series	27:10	53.86	5km
26 Jan	Bridge Inn 5k (Bristol) Winter Series	27:11	53.83	5km
2009		Result	WAVA	Distance
7 Nov	Cheddar Half Marathon	2:19:37	46.86	13.1mi
26 Oct	Dublin Marathon	5:21:13	41.76	26.2mi
18 Oct	Cardiff Half Marathon	2:16:12	48.04	13.1mi
13 Sep	Chippenham Half Marathon	2:19:46	46.81	13.1mi
6 Sep	Bristol Half Marathon	2:25:07	45.09	13.1mi
30 Aug	Pewsey Vale Half-Marathon	2:24:03	45.42	13.1mi
25 Jul	Gloucester Half Marathon	2:18:55	47.10	13.1mi
5 Jul	Sun Walk	3:47:00	28.82	13.1mi
14 Jun	Welsh Castles Relay Stage 15 - Drovers Arms to Brecon PB	1:56:44	54.64	12.8mi
7 Jun	Acorns Triple Run - Malvern Half	2:12:15	49.47	13.1mi
24 May	Dymock Half-Marathon	2:09:57	50.35	13.1mi
26 Apr	London Marathon	4:45:00	47.06	26.2mi
5 Apr	White Horse Half Marathon	2:15:30	48.29	13.1mi
29 Mar	Reading Half Marathon SB	2:05:22	52.19	13.1mi
15 Mar	Forest of Dean Spring Half	2:18:45	47.16	13.1mi
8 Mar	The Friends of Mick'n'Phil Half Marathon	2:27:00	44.51	13.1mi
15 Feb	Bramley 20 PB	3:07:50	53.70	20mi
25 Jan	Gloucester Marathon PB	4:27:49	49.84	26.2mi
10 Jan	Welsh Fetch Mile PB	7:26	57.90	1mi
2008		Result	WAVA	Distance
23 Nov	Sospan 10 PB	1:41:23	48.16	10mi
25 Oct	Snowdonia Marathon	4:50:12	46.00	26.2mi
12 Oct	Swindon Half Marathon	2:09:59	50.03	13.1mi
30 Sep	Bridge Inn 5k Winter Series - Race 1	25:56	56.02	5km
21 Sep	Swansea Bay 10K	1:09:13	42.94	10km
14 Sep	Chippenham Half Marathon PB	1:55:49	56.15	13.1mi
5 Sep	Welsh Fetch Mile Challenge SB	7:34	56.88	1mi
16 Aug	Race the Train PB	2:34:00	45.23	14mi
8 Aug	Mynyddislwyn Murder Mile	14:48	29.08	1mi
5 Aug	Swansea Bay 5k PB	24:32	59.22	5km
3 Aug	Brecon 10	1:58:52	41.08	10mi
24 Jul	Tintern Trot	1:12:00	39.83	6mi
20 Jul	Magor Marsh 10K	57:27	51.73	10km
13 Jul	Sweatshop Wyre Forest Half Marathon	2:21:00	46.12	13.1mi
8 Jul	Rose Inn Series Race 3 PB	31:56	59.05	4mi
6 Jul	Sun Walk	3:04:00	35.34	13.1mi
28 Jun	The Humph's Hilly Half	2:11:00	49.64	13.1mi
22 Jun	Acorns Triple Run - Malvern Half	2:10:00	50.02	13.1mi
15 Jun	Miners Half-Marathon	1:56:52	55.64	13.1mi
10 Jun	Rose Inn Series Race 2	32:40	57.72	4mi
11 May	Tewkesbury Half Marathon	2:09:28	50.23	13.1mi
27 Apr	Shakespeare Marathon SB	4:30:26	49.36	26.2mi
10 Apr	Chepstow Harriers Club Handicap PB	42:27	55.98	5mi
16 Mar	Forest of Dean Spring Half	2:15:00	48.17	13.1mi
9 Mar	San Domenico 20 SB	3:10:42	52.90	20mi
2 Mar	Llanelli Waterside Half Marathon	2:05:00	52.02	13.1mi
17 Feb	Chepstow Harriers Club Championship 10k PB	49:52	59.29	10km
20 Jan	May Hill Massacre			8mi
2007		Result	WAVA	Distance
26 Dec	Boxing Day Fun Run PB	23:16	55.56	2.8mi
9 Dec	Keyworth Turkey Trot	2:25:00	44.60	13.1mi
1 Dec	Fetch Everyone December Mile SB	7:39	56.02	1mi
28 Oct	Tour of Torfaen SB	1:56:50	55.35	13.1mi
14 Oct	Leicester Half Marathon	1:57:33	55.01	13.1mi
30 Sep	Pembrokeshire Half Marathon			13.1mi
23 Sep	Swansea Bay 10K SB	53:23	55.38	10km
9 Sep	Bristol Half Marathon	2:05:20	51.60	13.1mi
19 Jul	Tintern Trot			6mi
8 Jul	Wyre Forest Half Marathon	2:27:00	43.99	13.1mi
18 Jun	Westonbirt National Arboretum 10K	56:43	52.13	10km
10 Jun	Puddletown Plod PB	2:15:00	45.20	20km
5 Jun	Chepstow Harriers 1 mile Club Championship Time Trial	8:31	50.32	1mi
24 May	Chepstow Harriers Club Handicap SB	46:38	50.67	5mi
13 May	Tewkesbury Half Marathon	2:08:14	50.43	13.1mi
8 May	Rose Inn Series Race 1 SB	35:54	52.20	4mi
25 Mar	Reading Half Marathon			13.1mi
2006		Result	WAVA	Distance
26 Dec	Boxing Day Fun Run SB	26:00	49.43	2.8mi
17 Dec	Merthyr Mawr Christmas Pudding Run 10K			10km
10 Dec	RNLI Reindeer Run (venue not known)			10km
26 Nov	Benidorm Half Marathon			13.1mi
15 Oct	Cardiff Half Marathon			13.1mi
24 Sep	Swansea Bay 10K			10km
8 Aug	Swansea Harriers 5k series			5km
21 Jun	Mallard's Pike 5 Mile			5mi
23 Apr	London Marathon SB	4:59:04	44.25	26.2mi
19 Mar	Forest of Dean Half Marathon			13.1mi
5 Mar	Gloucester 20 SB	3:42:50	44.84	20mi
19 Feb	Bramley 20	3:45:04	44.22	20mi
2005		Result	WAVA	Distance
26 Dec	Boxing Day Fun Run SB	25:00	51.14	2.8mi
18 Dec	Merthyr Mawr Christmas Pudding Race			10km
12 Nov	Cheddar half			13.1mi
30 Oct	Sospan 10 miler multi terrain SB	1:54:25	42.04	10mi
18 Sep	Great North Run			13.1mi
10 May	Rose Inn Series SB	36:07	51.34	4mi
5 May	Race for Life-Cwmbran SB	27:08	52.57	5km
2 May	Great Welsh Run 5			5mi
20 Mar	Bath Half SB	2:09:00	49.64	13.1mi
12 Feb	Cardiff Valentines 10K Love Run SB	59:26	49.10	10km
30 Jan	Lliswerry 8 SB	1:14:00	51.26	8mi
2004		Result	WAVA	Distance
5 Dec	RNLI Reindeer Run 10K	1:09:03	42.27	10km
24 Oct	Sospan Road Runners Multi-Terrain 10 SB	1:58:00	40.60	10mi
3 Oct	Swansea Bay 10K SB	1:06:00	44.22	10km
5 Sep	Cardiff 10K	1:11:00	41.10	10km
10 Aug	Swansea Harriers 5k	32:11	44.10	5km
13 Jul	Rose Inn SB	43:23	42.54	4mi
7 Jul	Race for Life-Cardiff SB	32:00	44.36	5km

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	41	41	38	0	0	0	0	0	0	0	0	0	120
2024	24	23	12	0	0	0	0	10	0	0	0	4	73
2024	1.2	0	0	0	0	0	0	0	0	0	0	0	1.2
2024	3	0	0	0	0	0	0	11	10	0	0	0	23
2023	2	13	5	3	12	0	19	0	0	23	16	18	111
2023	5.1	2.1	0.7	0	5.8	3.7	1.3	0	0	0	4.6	2	25.3
2023	0	3	0	0	2	0	0	39	37	4	0	0	86
2023	0	0	0	0	0	0	0	0	0	3	0	0	3
2023	0	0	0	15	133	90	7	0	0	0	0	0	245
2022	14	3	19	25	11	8	15	10	5	3	4	3	120
2022	12.4	13.7	13.4	14	11.6	14.7	8.8	7.9	8.2	4.3	6.4	5.1	120.4
2022	0	0	0	0	4	0	0	0	0	0	0	0	4
2022	0	0	80	136	70	121	21	0	0	0	0	0	428
2021	25	19	10	31	31	23	5	32	6	6	5	5	198
2021	0	0	0	6.8	13.9	14.8	8.8	9.4	16.9	13.6	14.9	14.9	113.9
2021	0	39	2	10	6	0	0	0	0	0	0	0	57
2021	11	0	0	37	27	0	0	0	0	6	0	0	81
2020	0	0	21	27	50	28	13	0	0	9	7	20	175
2020	15.2	14.8	9.9	0	0	0	4.7	15.5	12.5	12.2	10.5	7.5	102.8
2020	0	0	0	0	0	0	0	0	0	0	0	0	0
2020	0	0	57	194	140	150	0	9	0	0	0	0	549
2019	67	14	41	18	37	1	15	14	0	0	4	0	210
2019	0	0	0	0	0	0	11	15.7	14.6	12.4	13.7	8.7	76.2
2019	0	0	0	0	13	0	28	21	0	0	0	0	63
2018	78	76	85	94	30	34	65	43	5	3	8	24	545
2018	3	3	3	3	0	0	0	2	29	19	22	7	93
2018	0	0	0	0	0	0	0	0	0	21	4	0	25
2018	0	15	0	101	84	0	43	28	0	0	0	0	272
2017	15	26	45	30	19	5	17	93	26	0	0	25	299
2017	25	0	21	57	58	20	0	0	31	5	18	6	241
2017	0	16	0	191	191	245	90	141	126	25	0	0	1023
2016	12	17	1	0	9	15	42	24	6	11	0	5	142
2016	8	8	8	2	1.5	0	0	0	0	0	0	0	27.5
2016	52	62	61	28	80	48	50	46	21	49	40	75	612
2016	0	0	0	0	0	0	0	56	0	0	0	0	56
2016	0	0	0	0	13	102	167	160	99	230	16	0	786
2015	0	16	7	20	8	10	27	40	3	11	5	0	146
2015	5.3	6	8.7	7.1	7.2	8	10.3	8.8	9	8	4	10	92.3
2015	72	53	58	54	62	59	51	40	49	47	51	50	647
2015	0	42	52	221	263	262	146	260	65	86	0	0	1397
2014	0	0	0	14	5	14	8	19	0	0	0	0	60
2014	0	0	0	0	0	0	0	0	0.4	2.5	0	0	2.9
2014	56	28	57	72	65	68	21	63	0	22	67	73	590
2014	0	0	0	0	9	0	0	0	7	3	0	0	18
2014	10	0	65	219	262	320	158	205	105	185	53	0	1581
2013	0	0	0	0	4	22	6	16	0	0	0	0	48
2013	62	28	49	66	90	92	70	61	36	45	57	65	723
2013	11	0	12	162	191	136	311	213	90	0	0	3	1128
2012	6	6	16	8	15	0	0	13	0	4	1	0	69
2012	65	81	55	56	80	84	50	63	65	42	57	22	719
2012	0	4	27	125	148	203	85	118	131	50	27	0	917
2011	27	41	48	77	76	60	50	32	30	46	49	56	593
2011	0	0	166	217	183	195	152	121	223	50	0	0	1309
2010	5	5	0	0	0	0	0	0	0	0	0	0	11
2010	0	0.4	0	0	0	0	0	0	0	0	0	0	0.4
2010	76	105	117	71	79	62	32	46	52	22	13	22	698
2010	0	0	13	20	99	94	72	123	81	0	0	0	502
2009	0	0	0	0	0	0	21	0	0	0	0	0	21
2009	0	0	0.6	0	0.5	0	0	0	0	0	0	0	1.1
2009	151	150	127	113	132	127	129	107	103	82	30	55	1306
2009	0	0	0	0	0	0	5	0	0	0	0	0	5
2008	111	112	134	94	100	161	147	140	97	97	128	155	1477
2007	43	23	75	77	67	81	47	85	74	62	77	114	825

Tue 4th Mar Mar 4	Wed 5th Mar Mar 5	Thu 6th Mar Mar 6	Fri 7th Mar Mar 7	Sat 8th Mar Mar 8	Sun 9th Mar Mar 9	Mon 10th Mar Mar 10
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