Alan

Last on at 2pm, 2nd May 2024

M45

About
Bests
All Races
Mileage
Training

Races
44
Miles
6334
Miles
39
Miles
3997
Miles
167
WAVA
68.65%
56M
3:30:45
5k
19:26
5M
40:03
10k
41:53
Half
1:26:00
Mara
3:18:25

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Recent Training
19th Oct	General	3.1mi	22:46
14th Oct	General	6.3mi	58:18
12th Oct	General	3.1mi	21:29
Oct 2024	General	3.1mi	21:45
Sep 2024	General	3.1mi	22:22

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
13.1mi	12	2:01:35 47.68	1:52:43 51.43	1:45:59 54.70	1:58:43 48.83	1:37:42 59.35	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 SB	1:37:42	59.35	13.1mi
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	6:30:29		1900m/56mi/13.1mi
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	95.75	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	1	0	0	0	0	0	0	25
2024	15	13	11	25	14	12	4	12	13	16	0	0	135
2024	39	5	0	0	0	0	33	32	0	0	0	0	109
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 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15
-	-	-	3.1mi, 21:29 Run - General	-	6.3mi, 58:18 Run - General	-
Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22
-	-	-	3.1mi, 22:46 Run - General	-	-	-
Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29
-	-	-	-	-	-	-
Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5
-	-	-	-	-	-	-

Alan

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