Sime

Last on at 10pm, 13th Dec 2024

M50

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About Me
Joined San Domenico RC earlier this year and it's really improved my running, new PB in Cardiff half of 1.24 and now looking for sub 3.20 in Snowdonia Marathon. Qualified for Team GB age group for European Duathlon Championships in Germany in 2016. Show More...

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Recent Training
31st Dec	General	35.3mi	2:05:05
29th Dec	General	19.7mi	1:14:44
28th Dec	General	31.9mi	1:55:58
27th Dec	General	3.1mi	30:23
26th Dec	General	25.7mi	1:31:32

12 Month Benchmarks	Run	Bike
Mile	8:19	1:26
5k	26:48	5:45
5mi	52:54	11:03
10k	1:05:26	13:52

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Best Times
Best WAVA

Dist	Races	2001	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	PB	WB
3mi	2			19:54 62.66									18:28 71.71			18:28 6:09/mi	71.71
5km	10										19:04 70.97		18:50 72.93	18:51 72.86		18:50 6:04/mi	72.93
4mi	1														26:20 68.05	26:20 6:35/mi	68.05
5mi	3			35:44 59.06						30:46 70.86			31:15 71.39			30:46 6:09/mi	71.39
10km	34		49:55 52.97	43:57 60.27	42:56 61.85	42:35 62.57	42:51 62.43	44:43 60.11	40:27 66.82	38:59 69.78	38:45 70.70		39:08 71.12	40:23 69.46		38:45 6:14/mi	71.12
7mi	4								1:05:05 47.12							1:05:05 9:18/mi	47.12
7.8mi	1							1:08:00 49.93								1:08:00 8:46/mi	49.93
8mi	3				56:14 61.58	55:46 62.24								50:02 72.64		50:02 6:15/mi	72.64
10mi	3		1:47:45 40.62	1:30:36 48.38												1:30:36 9:04/mi	48.38
11mi	1													1:18:20 64.80		1:18:20 7:07/mi	64.80
13.1mi	17			1:39:48 58.16	1:33:18 62.21	1:32:05 63.14	1:38:35 59.13		1:31:09 64.77	1:26:04 69.00	1:27:03 68.69	1:30:45 66.39	1:24:15 72.09	1:20:11 75.75	1:36:30 63.99	1:20:11 6:07/mi	75.75
20mi	2				2:50:52 53.42	2:42:51 56.14										2:42:51 8:09/mi	56.14
22mi	2					3:48:00 44.53				3:28:18 49.36						3:28:18 9:28/mi	49.36
26.2mi	10	4:32:47 44.56			4:02:12 50.25	3:32:45 57.30	3:42:26 54.95			3:22:03 61.63	3:28:26 60.15	3:36:50 57.82	3:23:14 62.66	3:34:51 59.76		3:22:03 7:43/mi	62.66
32mi	1														6:33:40 41.68	6:33:40 12:18/mi	41.68
50mi	1									9:04:56 50.08						9:04:56 10:54/mi	50.08

2017		Result	WAVA	Distance
1 Oct	Cardiff Half Marathon SB	1:36:30	63.99	13.1mi
25 Apr	Pentyrch Hill Race	55:38	57.20	7mi
20 Apr	San Domenico Handicap - Sophia Gardens PB	26:20	68.05	4mi
1 Apr	Vale of Glamorgan Coastal Ultra PB	6:33:40	41.68	32mi
18 Feb	HOKA One One Winter Trail Wales Half Marathon	1:48:16	56.56	13.1mi
2016		Result	WAVA	Distance
31 Dec	Colby parkrun	19:50	69.77	5km
17 Dec	Colby parkrun	19:18	71.70	5km
11 Dec	Merthyr Mawr Christmas Pudding Run 10K	43:50	64.00	10km
26 Nov	Colby parkrun	19:10	72.20	5km
12 Nov	Gwent League Brecon Senior Men	41:50	67.06	10km
29 Oct	Snowdonia Marathon	3:44:41	57.15	26.2mi
22 Oct	Colby parkrun	19:21	71.51	5km
16 Oct	Bedford Autodrome duathlon race 2 ( ETU sprint qualifier)	57:05		0km/20km/7.5km
2 Oct	Cardiff Half Marathon	1:25:44	71.43	13.1mi
18 Sep	London Duathlon	2:15:10		0km/44km/15km
11 Sep	Cardiff 10K SB	40:23	69.46	10km
10 Jul	The Wales Marathon SB	3:34:51	59.76	26.2mi
22 Jun	SSAFA 5K Series Race 2	19:04	72.58	5km
5 Jun	Welsh Castles Relay Stage 14 - Builth Wells to Drovers Arms PB	1:18:20	64.80	11mi
22 May	Velothon Wales	4:08:32		140km
21 May	Cardiff parkrun	19:36	70.07	5km
18 May	SSAFA 5K Series Race 1	19:24	70.80	5km
26 Apr	Pentyrch Hill Race	53:58	58.50	7mi
26 Mar	IAAF World Half Marathon Championships	1:25:32	71.01	13.1mi
21 Feb	Hoka One One Trail Half marathon PB	1:20:11	75.75	13.1mi
31 Jan	Lliswerry 8 PB	50:02	72.64	8mi
24 Jan	British Athletics Cross Challenge - Cardiff - Senior Men	48:50	56.99	10km
16 Jan	Cardiff parkrun SB	18:51	72.86	5km
2015		Result	WAVA	Distance
26 Dec	Glynneath Boxing Day 5 SB	31:15	71.39	5mi
13 Dec	Merthyr Mawr Christmas Pudding Race	43:11	64.45	10km
12 Dec	welsh inter regional cross country	40:37	64.36	9.4km
5 Dec	Gwent League XC - Blaise Castle, Bristol - Senior Men	40:49	70.36	6.4mi
8 Nov	Gwent League Llandaff Fields Cardiff Senior Men	42:01	66.24	10km
24 Oct	Snowdonia Marathon SB	3:23:14	62.66	26.2mi
4 Oct	Cardiff Half Marathon SB	1:24:15	72.09	13.1mi
6 Sep	Cardiff 10K SB	39:08	71.12	10km
22 Jul	SSAFA 5K Series Race 3 PB	18:50	72.93	5km
8 Jul	Cosmeston Relays PB	18:28	71.71	3mi
2014		Result	WAVA	Distance
5 Oct	Cardiff Half Marathon SB	1:30:45	66.39	13.1mi
13 Apr	London Marathon SB	3:36:50	57.82	26.2mi
22 Mar	Mumbles Duathlon	1:43:14		0km/32km/10km
2013		Result	WAVA	Distance
15 Dec	Merthyr Mawr Christmas Pudding Race	44:11	62.01	10km
7 Dec	Cardiff Parkrun SB	19:04	70.97	5km
26 Oct	Snowdonia Marathon SB	3:28:26	60.15	26.2mi
6 Oct	Cardiff Half Marathon SB	1:27:03	68.69	13.1mi
22 Sep	Swansea Bay 10K	38:48	70.61	10km
8 Sep	Cardiff 10K PB	38:45	70.70	10km
2012		Result	WAVA	Distance
26 Dec	Glynneath Boxing Day 5 miles PB	30:46	70.86	5mi
16 Dec	Merthyr Mawr Christmas Pudding Race	45:42	59.52	10km
14 Oct	Cardiff Half Marathon SB	1:26:04	69.00	13.1mi
30 Sep	Berlin Marathon PB	3:22:03	61.63	26.2mi
23 Sep	Swansea Bay 10k SB	38:59	69.78	10km
17 Jun	Llanelli 10K	39:21	69.13	10km
9 Jun	Man Versus Horse PB	3:28:18	49.36	22mi
20 May	City Ultra Cardiff PB	9:04:56	50.08	50mi
25 Apr	Pentyrch Hill Race	57:34	53.27	7mi
4 Mar	Llanelli Waterside Half Marathon	1:26:55	67.92	13.1mi
2011		Result	WAVA	Distance
18 Dec	Merthyr Mawr Christmas Pudding Race	47:25	57.00	10km
16 Oct	Cardiff Half Marathon SB	1:31:09	64.77	13.1mi
25 Sep	Swansea Bay 10k SB	40:27	66.82	10km
11 Sep	Cardiff 10k	40:37	66.55	10km
19 Jun	Llanelli Waterside 10k	51:57	52.03	10km
11 Jun	Man Vs Horse (3rd Relay leg) PB	1:05:05	47.12	7mi
2010		Result	WAVA	Distance
26 Sep	Swansea Bay 10k SB	44:43	60.11	10km
14 Jun	Man V Horse (1st Relay leg) PB	1:08:00	49.93	7.75mi
2009		Result	WAVA	Distance
4 Oct	Men's Health Survival of the Fittest	1:17:25	34.55	10km
27 Sep	Swansea Bay 10K SB	42:51	62.43	10km
6 Sep	Cardiff 10K	43:39	61.28	10km
26 Apr	London Marathon SB	3:42:26	54.95	26.2mi
8 Mar	Llanelli Waterside Half Marathon SB	1:38:35	59.13	13.1mi
2008		Result	WAVA	Distance
19 Oct	Cardiff Half Marathon	1:33:10	62.57	13.1mi
21 Sep	Swansea Bay 10K SB	42:35	62.57	10km
7 Sep	HSBC Cardiff 10km	43:13	61.65	10km
22 Jun	Llanelli Waterside 10K	43:44	60.92	10km
14 Jun	Man Versus Horse SB	3:48:00	44.53	22mi
25 May	Edinburgh Marathon SB	3:32:45	57.30	26.2mi
9 Mar	San Domenico 20 PB	2:42:51	56.14	20mi
2 Mar	Llanelli Waterside Half Marathon SB	1:32:05	63.14	13.1mi
27 Jan	Lliswerry 8 SB	55:46	62.24	8mi
2007		Result	WAVA	Distance
16 Dec	Merthyr Mawr Christmas Pudding Race	49:30	53.64	10km
4 Nov	SaabSalomon Hellrunner South	1:33:43	46.87	10mi
14 Oct	Cardiff Half Marathon	1:35:15	61.04	13.1mi
23 Sep	Swansea Bay 10K	43:25	61.16	10km
9 Sep	Cardiff 10K SB	42:56	61.85	10km
29 Jul	Great Wales Run	43:09	61.54	10km
22 Apr	London Marathon SB	4:02:12	50.25	26.2mi
1 Apr	San Domenico 20 SB	2:50:52	53.42	20mi
11 Mar	Llanelli Waterside Half Marathon SB	1:33:18	62.21	13.1mi
28 Jan	Lliswerry 8 SB	56:14	61.58	8mi
2006		Result	WAVA	Distance
10 Dec	RNLI Reindeer Run (venue not known)	44:18	59.79	10km
12 Nov	Hellrunner PB	1:30:36	48.38	10mi
15 Oct	Cardiff Half Marathon SB	1:39:48	58.16	13.1mi
24 Sep	Swansea Bay 10K SB	43:57	60.27	10km
3 Sep	HSBC KRUF Cardiff 10K	44:49	59.10	10km
12 Jul	Cosmeston Relays SB	19:54	62.66	3mi
25 Jun	Llanelli Millennium Coast 10k	45:26	58.30	10km
1 May	Great Welsh Run 5 SB	35:44	59.06	5mi
2005		Result	WAVA	Distance
4 Dec	The Reindeer Run	51:46	51.07	10km
23 Oct	Hellrunner 10 SB	1:47:45	40.62	10mi
25 Sep	Swansea Bay 10K SB	49:55	52.97	10km
2001		Result	WAVA	Distance
22 Apr	London Marathon SB	4:32:47	44.56	26.2mi

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	34	25	18	19	19	17	3	3	14	6	8	6	173
2024	199	62	220	311	333	348	305	295	298	307	113	236	3028
2023	39	27	16	40	34	21	28	25	13	11	20	24	298
2023	8	0	42	60	197	462	81	116	258	78	210	102	1614
2022	34	38	78	47	36	39	38	42	23	52	32	31	490
2022	59	74	170	185	472	246	378	336	200	179	68	62	2428
2021	0	0	0	0	0	0	0	0	0	3	0	0	3
2021	81	59	90	62	44	72	85	96	64	60	109	182	1003
2021	51	17	13	129	142	450	298	38	320	0	19	0	1477
2020	0	0.4	0	0	0	0	0	0	0	0	0	0	0.4
2020	123	118	82	101	113	57	84	59	66	90	49	69	1010
2020	0	0	0	241	266	325	215	198	334	227	123	0	1928
2019	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	28	31	56	23	50	79	66	45	62	21	41	60	562
2019	0	0	63	132	228	284	127	15	0	0	0	0	848
2018	0	0	0	0	0	0	0	0	0.4	0.4	0	0	0.7
2018	55	25	23	58	48	4	19	25	19	0	8	19	303
2018	0	18	0	0	308	332	507	116	35	0	0	0	1316
2017	0.4	0	0	0	0	0	0.4	0	0	0	0	0	0.8
2017	149	126	119	106	102	108	109	103	117	108	69	74	1287
2017	0	0	130	190	342	228	192	12	9	22	0	0	1124
2016	0.6	0	0	0	0.8	0.5	0	0	0	0	0	0	1.9
2016	111	85	103	69	126	135	101	100	134	163	155	130	1412
2016	125	46	131	344	476	204	269	217	367	261	277	171	2889
2015	101	76	61	93	59	86	116	139	121	140	115	105	1213
2015	202	70	154	366	524	404	329	162	192	73	44	107	2628
2014	0	0	0	0	1.8	0	0	0	0	0	0.5	0.5	2.8
2014	111	107	155	67	8	42	19	28	67	54	38	106	800
2014	0	0	0	0	136	57	318	368	118	30	111	149	1286
2013	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2013	21	13	69	72	143	109	146	180	152	185	115	117	1322
2013	0	0	0	65	51	81	0	15	0	0	0	0	212
2012	145	152	166	214	202	135	116	75	162	150	173	121	1810
2012	37	0	33	0	56	101	0	0	59	0	0	0	286
2011	67	32	23	28	91	94	60	89	87	90	107	110	877
2011	0	0	0	17	38	43	67	87	97	108	16	0	472
2010	33	57	34	42	48	60	31	67	76	17	34	8	506
2010	0	0	0	0	0	0	0	9	0	0	3	0	12
2009	102	72	165	157	42	55	64	56	71	61	76	32	953
2009	0	0	0	0	0	0	75	86	0	0	3	0	164
2008	118	145	164	168	164	88	78	59	89	98	65	45	1282
2008	0	0	0	0	0	0	0	29	0	0	0	0	29
2007	156	106	186	139	87	62	92	115	101	134	112	86	1376
2007	0	0	0	0	0	0	0	9	10	0	0	0	19
2006	0	0	0	0	0	101	67	32	84	103	105	74	566
2006	0	0	0	0	0	0	72	94	9	19	0	0	195

Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15
-	14.5mi, 51:44 Bike - General 1) 5mi - 18:18(3:40/mi) 115/149bpm [421b/mi] 197cal 67/97rpm 16.39/27.43mph 2) 5mi - 17:23(3:29/mi) 127/152bpm [442b/mi] 205cal 71/96rpm 17.26/30.81mph 3) 4.5mi - 16:03(3:34/mi) 118/142bpm [421b/mi] 134cal 66/99rpm 16.83/29.53mph Add a comment	-	-	-	25.5mi, 1:28:12 Bike - General 1) 5mi - 18:49(3:46/mi) 119/141bpm [448b/mi] 215cal 68/89rpm 15.94/25.55mph 2) 5mi - 17:50(3:34/mi) 133/149bpm [474b/mi] 249cal 73/84rpm 16.83/22.29mph 3) 5mi - 16:47(3:21/mi) 129/157bpm [433b/mi] 180cal 71/87rpm 17.87/28.83mph 4) 5mi - 16:10(3:14/mi) 128/155bpm [414b/mi] 160cal 71/92rpm 18.55/30.29mph 5) 5mi - 16:15(3:15/mi) 134/149bpm [435b/mi] 194cal 72/91rpm 18.47/27.95mph 6) 0.54mi - 2:21(4:20/mi) 111/127bpm [481b/mi] 9cal 56/97rpm 13.85/24.4mph Add a comment	-
Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22
-	-	-	-	-	-	25.5mi, 1:32:36 Bike - General 1) 5mi - 19:40(3:56/mi) 125/144bpm [491b/mi] 258cal 70/90rpm 15.26/23.61mph 2) 5mi - 20:09(4:02/mi) 139/150bpm [560b/mi] 312cal 72/95rpm 14.89/22.79mph 3) 5mi - 18:47(3:45/mi) 133/150bpm [500b/mi] 214cal 69/88rpm 15.97/26.88mph 4) 5mi - 16:18(3:16/mi) 126/155bpm [411b/mi] 133cal 65/91rpm 18.41/27.78mph 5) 5mi - 15:51(3:10/mi) 129/145bpm [409b/mi] 144cal 70/91rpm 18.94/27.55mph 6) 0.52mi - 1:52(3:34/mi) 106/115bpm [379b/mi] 4cal 65/106rpm 16.78/22.67mph Add a comment
Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29
-	15.6mi, 1:20:34 Bike - General 1) 5mi - 24:52(4:58/mi) 102/149bpm [507b/mi] 181cal 54/98rpm 12.06/25.23mph 2) 5mi - 25:22(5:04/mi) 91/128bpm [462b/mi] 111cal 54/80rpm 11.83/21.19mph 3) 5mi - 27:46(5:33/mi) 97/134bpm [539b/mi] 173cal 50/79rpm 10.8/17.66mph 4) 0.55mi - 2:33(4:39/mi) 116/121bpm [540b/mi] 25cal 70/75rpm 12.89/16.59mph Add a comment	-	25.7mi, 1:31:32 Bike - General 1) 5mi - 19:48(3:58/mi) 116/154bpm [459b/mi] 216cal 65/85rpm 15.16/24.69mph 2) 5mi - 18:13(3:39/mi) 135/153bpm [492b/mi] 264cal 71/84rpm 16.47/22.9mph 3) 5mi - 17:53(3:35/mi) 126/153bpm [451b/mi] 175cal 66/86rpm 16.77/27.3mph 4) 5mi - 16:20(3:16/mi) 130/156bpm [425b/mi] 171cal 67/88rpm 18.37/28.83mph 5) 5mi - 17:07(3:25/mi) 129/147bpm [442b/mi] 166cal 70/87rpm 17.53/25.84mph 6) 0.67mi - 2:11(3:17/mi) 123/138bpm [404b/mi] 16cal 63/88rpm 18.26/23.77mph Add a comment	3.1mi, 30:23 Run - General 1) 0.62mi - 5:40(9:07/mi) 113/127bpm [1031b/mi] 81cal 401/475W 2) 0.62mi - 6:25(10:19/mi) 122/130bpm [1259b/mi] 91cal 362/479W 3) 0.62mi - 5:26(8:45/mi) 128/134bpm [1120b/mi] 85cal 409/458W 4) 0.62mi - 7:00(11:17/mi) 128/135bpm [1443b/mi] 99cal 359/539W 5) 0.62mi - 5:34(8:57/mi) 129/140bpm [1155b/mi] 86cal 412/448W 6) 0.04mi - 17(8:07/mi) 140/140bpm [1135b/mi] 5cal 442/446W Add a comment	31.9mi, 1:55:58 Bike - General 1) 5mi - 19:48(3:58/mi) 119/145bpm [471b/mi] 224cal 73/96rpm 15.15/25.09mph 2) 5mi - 21:22(4:16/mi) 134/157bpm [573b/mi] 271cal 65/93rpm 14.04/38.97mph 3) 5mi - 21:11(4:14/mi) 131/158bpm [555b/mi] 245cal 65/88rpm 14.16/24.82mph 4) 5mi - 15:23(3:05/mi) 113/137bpm [348b/mi] 73cal 56/91rpm 19.49/26.97mph 5) 5mi - 16:02(3:12/mi) 120/140bpm [385b/mi] 117cal 65/92rpm 18.71/26.57mph 6) 5mi - 15:49(3:10/mi) 118/145bpm [373b/mi] 116cal 66/98rpm 18.96/28.99mph 7) 1.85mi - 6:22(3:27/mi) 116/144bpm [400b/mi] 46cal 70/95rpm 17.41/27.4mph Add a comment	19.7mi, 1:14:44 Bike - General 1) 5mi - 18:29(3:42/mi) 121/146bpm [447b/mi] 222cal 65/85rpm 16.24/27.3mph 2) 5mi - 22:12(4:26/mi) 123/147bpm [546b/mi] 241cal 65/85rpm 13.52/23.92mph 3) 5mi - 16:31(3:18/mi) 126/144bpm [416b/mi] 175cal 69/87rpm 18.16/29.78mph 4) 4.68mi - 17:32(3:45/mi) 126/147bpm [472b/mi] 174cal 64/97rpm 16.01/30.97mph Add a comment
Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5
-	35.3mi, 2:05:05 Bike - General 1) 5mi - 18:53(3:47/mi) 120/144bpm [453b/mi] 222cal 65/95rpm 15.89/25.51mph 2) 5mi - 17:06(3:25/mi) 120/142bpm [410b/mi] 173cal 65/88rpm 17.54/23.63mph 3) 5mi - 19:10(3:50/mi) 126/151bpm [483b/mi] 210cal 68/88rpm 15.65/20.77mph 4) 5mi - 18:25(3:41/mi) 120/149bpm [442b/mi] 153cal 63/90rpm 16.28/28.78mph 5) 5mi - 18:14(3:39/mi) 125/169bpm [456b/mi] 171cal 69/94rpm 16.45/35.25mph 6) 5mi - 15:34(3:07/mi) 124/154bpm [386b/mi] 136cal 68/95rpm 19.28/31.91mph 7) 5mi - 16:30(3:18/mi) 130/156bpm [429b/mi] 163cal 67/93rpm 18.18/32.39mph 8) 0.26mi - 1:13(4:43/mi) 113/122bpm [532b/mi] 5cal 57/71rpm 12.73/21.81mph Add a comment	-	-	-	-	-

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