nutnut

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Recent Training
20th Dec	General	6.2mi	53:26
18th Dec	General	5.4mi	39:02
17th Dec	General	7mi	55:26
16th Dec	General	5.5mi	42:10
15th Dec	General	11.7mi	1:56:27

12 Month Benchmarks	Run	Bike
Mile	5:27	3:03
5k	18:36	10:53
5mi	30:06	18:46
10k	38:08	23:23
10mi	1:07:06	0
Half	1:28:57	0
20mi	2:15:56	0
Mara	2:58:06	0

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Best Times
Best WAVA

Dist	Races	2014	2015	2016	2017	2018	2019	2022	2023	2024	PB	WB
3mi	2								17:26 80.15	17:36 80.03	17:26 5:49/mi	80.15
5km	1								17:51 81.20		17:51 5:45/mi	81.20
4mi	2								23:38 79.49	24:22 77.73	23:38 5:54/mi	79.49
5mi	2								29:23 80.30	30:15 78.65	29:23 5:53/mi	80.30
8.4km	1								35:43 68.48		35:43 6:51/mi	68.48
9600m	1							37:05 75.58			37:05 6:13/mi	75.58
10km	3	44:29 61.59	41:02 67.29								41:02 6:36/mi	67.29
10mi	8	1:08:16 66.25	1:03:05 72.24		1:06:40 69.47	1:15:46 61.63					1:03:05 6:19/mi	72.24
13.1mi	2			1:22:00 74.07	1:25:37 71.53						1:22:00 6:16/mi	74.07
14mi	1			1:43:02 63.28							1:43:02 7:22/mi	63.28
14.5mi	1						1:59:45 57.94				1:59:45 8:16/mi	57.94
15mi	1					1:58:27 60.22					1:58:27 7:54/mi	60.22
26.2mi	1									3:00:28 75.50	3:00:28 6:53/mi	75.50

2024		Result	WAVA	Distance
4 Jun	Llanfrynach 5 SB	30:15	78.65	5mi
21 May	Llanfrynach 4 SB	24:22	77.73	4mi
7 May	Llanfrynach 3 SB	17:36	80.03	3mi
28 Apr	Newport Marathon PB	3:00:28	75.50	26.2mi
2023		Result	WAVA	Distance
9 Sep	Groe parkrun PB	17:51	81.20	5km
18 Jun	Magic Roundabout 10k			10km
6 Jun	Llanfrynach 5 PB	29:23	80.30	5mi
16 May	Llanfrynach 4 PB	23:38	79.49	4mi
2 May	Llanfrynach 3 PB	17:26	80.15	3mi
11 Feb	Gwent XC League - Senior Men & Masters PB	35:43	68.48	8.4km
2022		Result	WAVA	Distance
15 Oct	Gwent League - Senior Men & Masters PB	37:05	75.58	9600m
19 Jun	Magic Roundabout 10k			10km
2019		Result	WAVA	Distance
6 Oct	Fan Fawr (AS)	21:37	40.87	2mi
19 Jun	Magic Roundabout 10k			10km
15 Jun	Offa's Dyke 15 PB	1:59:45	57.94	14.5mi
2018		Result	WAVA	Distance
16 Jun	offa's dyke 15 PB	1:58:27	60.22	15mi
6 May	The Mill Race - The Talgarth Ten SB	1:15:46	61.63	10mi
2017		Result	WAVA	Distance
1 Oct	Cardiff Half Marathon SB	1:25:37	71.53	13.1mi
6 Aug	Brecon 10 Mile SB	1:06:40	69.47	10mi
12 Mar	Bath Half			13.1mi
2016		Result	WAVA	Distance
24 Sep	Might Contain Nuts 10m Black Mountains trail			10mi
20 Aug	Tywyn Race The Train Rotary Challenge PB	1:43:02	63.28	14mi
12 Jun	Magic Roundabout 10k	40:20	69.00	10km
20 Mar	Forest of Dean Spring Half Marathon PB	1:22:00	74.07	13.1mi
2015		Result	WAVA	Distance
5 Dec	Might Contain Nuts 10 mile trail	1:17:40	58.68	10mi
3 Oct	Fan Fawr (AS)	19:25	44.17	2mi
2 Aug	Brecon 10 Mile PB	1:03:05	72.24	10mi
7 Jun	Magic Roundabout 10k PB	41:02	67.29	10km
30 May	Might contain nuts, round 2, Brecon Beacons	1:15:34	60.31	10mi
3 May	The Mill Race - The Talgarth Ten	1:07:28	67.55	10mi
2014		Result	WAVA	Distance
6 Dec	Might Contain Nuts 10 mile trail SB	1:08:16	66.25	10mi
31 Aug	Hay Hill Raiser	1:22:44	62.28	11.33mi
1 Jun	Magic Roundabout 10k SB	44:29	61.59	10km
4 May	Talgarth Mill Race	1:12:45	62.16	10mi

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	3	3	6	0	0	0	0	0	0	0	0	0	12
2024	133	123	194	114	96	110	52	57	114	103	77	71	1244
2024	0	0	0	0	14	33	0	6	0	6	10	0	69
2023	0	5	0	0	0	0	0	0	0	0	0	0	5
2023	106	88	97	82	112	96	87	87	122	107	55	97	1136
2023	0	0	0	11	40	0	0	3	23	0	0	0	77
2022	0	0	5	0	0	0	0	0	0	0	0	0	5
2022	85	69	90	32	90	108	86	113	104	118	105	61	1061
2022	0	0	39	0	19	10	16	9	0	0	0	0	93
2021	74	64	66	95	75	74	55	90	69	45	50	103	859
2021	0	0	0	0	0	0	0	0	17	0	0	0	17
2020	56	59	80	83	82	99	75	76	65	57	53	50	833
2020	0	0	0	0	11	0	0	0	0	0	0	0	11
2019	59	29	64	76	83	96	91	70	66	110	69	8	821
2019	0	0	18	7	28	0	61	17	0	0	6	0	137
2018	52	41	54	70	61	78	64	0	0	12	32	42	507
2017	0	0	5	27	64	74	93	96	104	53	34	25	575
2017	32	0	0	0	9	0	0	0	0	0	0	0	42
2016	0	0	0	0	0	0	0	0	1	0	0	0	1
2016	107	91	76	88	104	100	108	57	110	87	55	79	1059
2015	58	59	59	37	89	87	71	87	48	75	100	61	832
2015	0	0	0	0	14	0	0	19	0	0	0	0	34
2014	12	3	32	41	47	37	41	65	61	30	51	64	483
2014	0	0	0	0	0	20	6	0	0	15	0	8	49
2013	10	3	0	3	3	2	0	7	14	6	10	15	73
2012	0	0.2	0	0	0	0	0	0	0	0	0	0	0.2
2012	34	35	18	24	21	29	33	34	12	20	37	4	300
2012	0	12	0	6	37	15	38	8	0	0	0	0	117
2011	0	0	0	0	0	0	0	0	0	0.1	0	0	0.1
2011	16	28	24	29	20	26	34	36	37	25	39	13	327
2011	0	0	0	0	0	0	13	0	0	0	0	0	13
2010	23	11	22	0	6	13	24	24	12	3	22	4	164
2009	11	14	4	5	6	11	12	14	19	20	25	20	161
2008	10	24	23	2	11	14	23	7	13	0	9	16	152
2007	23	28	20	12	21	26	31	53	27	24	0	8	273
2006	20	10	0	16	0	3	12	0	0	0	5	5	71
2005	0	0	0	0	0	0	0	22	25	38	20	20	125

Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1
6.6mi, 51:56 Run - General 1) 1km - 4:56(4:56/km) 116/130bpm [572b/km] 62cal 2) 1km - 5:04(5:04/km) 133/142bpm [674b/km] 70cal 3) 1km - 4:51(4:51/km) 126/131bpm [611b/km] 65cal 4) 1km - 5:21(5:21/km) 134/140bpm [716b/km] 70cal 5) 1km - 4:28(4:28/km) 136/148bpm [607b/km] 55cal 6) 1km - 5:01(5:01/km) 139/151bpm [697b/km] 71cal 7) 1km - 5:20(5:20/km) 135/146bpm [721b/km] 72cal 8) 1km - 4:24(4:24/km) 144/153bpm [633b/km] 52cal 9) 1km - 4:42(4:42/km) 145/155bpm [681b/km] 63cal 10) 1km - 4:41(4:41/km) 143/149bpm [670b/km] 63cal 11) 0.65km - 3:08(4:51/km) 137/148bpm [664b/km] 46cal Add a comment	-	-	-	-	-	-
Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8
-	-	-	4.4mi, 37:33 Run - General 1) 1km - 5:12(5:12/km) 113/121bpm [587b/km] 58cal 2) 1km - 5:37(5:37/km) 124/135bpm [696b/km] 71cal 3) 1km - 5:12(5:12/km) 132/141bpm [687b/km] 67cal 4) 1km - 6:45(6:45/km) 132/143bpm [892b/km] 76cal 5) 1km - 4:54(4:54/km) 147/157bpm [721b/km] 61cal 6) 1km - 4:52(4:52/km) 150/159bpm [731b/km] 63cal 7) 0.68km - 3:27(5:02/km) 145/159bpm [731b/km] 48cal 8) 0.33km - 1:33(4:42/km) 148/151bpm [696b/km] 20cal Add a comment	-	6.7mi, 53:21 Run - General 1) 1km - 4:56(4:56/km) 124/136bpm [612b/km] 64cal 2) 1km - 5:12(5:12/km) 134/143bpm [696b/km] 68cal 3) 1km - 5:02(5:02/km) 138/145bpm [695b/km] 69cal 4) 1km - 5:25(5:25/km) 145/150bpm [786b/km] 82cal 5) 1km - 4:42(4:42/km) 138/145bpm [650b/km] 55cal 6) 1km - 5:04(5:04/km) 138/142bpm [698b/km] 69cal 7) 1km - 5:16(5:16/km) 141/150bpm [742b/km] 74cal 8) 1km - 4:46(4:46/km) 133/148bpm [634b/km] 52cal 9) 1km - 4:43(4:43/km) 139/143bpm [656b/km] 63cal 10) 1km - 4:33(4:33/km) 142/148bpm [646b/km] 60cal 11) 0.8km - 3:42(4:36/km) 148/154bpm [681b/km] 55cal Add a comment	-
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
5.4mi, 41:28 Run - General 1) 1km - 5:03(5:03/km) 142/159bpm [716b/km] 62cal 2) 1km - 5:06(5:06/km) 149/165bpm [759b/km] 71cal 3) 1km - 4:55(4:55/km) 144/147bpm [707b/km] 68cal 4) 1km - 4:36(4:36/km) 155/170bpm [713b/km] 64cal 5) 1km - 4:44(4:44/km) 160/167bpm [758b/km] 62cal 6) 1km - 4:40(4:40/km) 161/170bpm [751b/km] 71cal 7) 1km - 4:45(4:45/km) 161/165bpm [764b/km] 69cal 8) 1km - 4:32(4:32/km) 164/173bpm [744b/km] 62cal 9) 0.14km - 40(4:40/km) 166/169bpm [774b/km] 10cal 10) 0.52km - 2:28(4:46/km) 164/169bpm [782b/km] 35cal Add a comment	3.3mi, 28:52 Run - General 1) 1km - 5:24(5:24/km) 154/167bpm [832b/km] 73cal 2) 1km - 5:23(5:23/km) 129/134bpm [694b/km] 65cal 3) 1km - 5:51(5:51/km) 126/134bpm [737b/km] 69cal 4) 1km - 5:50(5:50/km) 130/138bpm [757b/km] 69cal 5) 1km - 5:18(5:18/km) 131/143bpm [695b/km] 66cal 6) 0.23km - 1:06(4:54/km) 141/145bpm [690b/km] 17cal Add a comment	6.4mi, 49:58 Run - General 1) 1km - 5:09(5:09/km) 125/138bpm [644b/km] 64cal 2) 1km - 5:05(5:05/km) 133/139bpm [677b/km] 67cal 3) 1km - 4:38(4:38/km) 130/136bpm [603b/km] 58cal 4) 1km - 4:33(4:33/km) 131/140bpm [596b/km] 58cal 5) 1km - 4:38(4:38/km) 136/144bpm [629b/km] 61cal 6) 1km - 4:53(4:53/km) 137/142bpm [670b/km] 63cal 7) 1km - 5:09(5:09/km) 137/147bpm [705b/km] 68cal 8) 1km - 4:50(4:50/km) 144/147bpm [697b/km] 66cal 9) 0.64km - 3:04(4:48/km) 140/150bpm [671b/km] 40cal 10) 1km - 4:30(4:30/km) 136/146bpm [612b/km] 56cal 11) 0.73km - 3:28(4:45/km) 137/144bpm [651b/km] 45cal Add a comment	-	9.1mi, 1:05:10 Run - General 1) 1km - 4:51(4:51/km) 127/141bpm [616b/km] 62cal 2) 1km - 4:52(4:52/km) 136/141bpm [661b/km] 66cal 3) 1km - 4:55(4:55/km) 138/145bpm [679b/km] 67cal 4) 1km - 5:15(5:15/km) 140/151bpm [736b/km] 79cal 5) 1km - 6:16(6:16/km) 143/157bpm [897b/km] 87cal 6) 1km - 4:00(4:00/km) 142/151bpm [569b/km] 52cal 7) 1km - 4:03(4:03/km) 151/157bpm [612b/km] 62cal 8) 1km - 3:34(3:34/km) 153/158bpm [546b/km] 54cal 9) 1km - 3:59(3:59/km) 156/161bpm [622b/km] 63cal 10) 1km - 3:54(3:54/km) 156/162bpm [607b/km] 59cal 11) 1km - 3:42(3:42/km) 158/166bpm [584b/km] 60cal 12) 1km - 3:54(3:54/km) 161/166bpm [628b/km] 66cal 13) 1km - 4:36(4:36/km) 157/164bpm [722b/km] 65cal 14) 1km - 4:15(4:15/km) 163/172bpm [693b/km] 59cal 15) 0.66km - 3:03(4:36/km) 168/172bpm [774b/km] 45cal Add a comment	-	11.7mi, 1:56:27 Run - General 1) 1km - 5:35(5:35/km) 127/143bpm [709b/km] 74cal 2) 1km - 7:16(7:16/km) 139/154bpm [1009b/km] 95cal 3) 1km - 5:39(5:39/km) 139/149bpm [785b/km] 75cal 4) 1km - 5:57(5:57/km) 142/151bpm [845b/km] 79cal 5) 1km - 6:24(6:24/km) 149/159bpm [953b/km] 88cal 6) 1km - 5:29(5:29/km) 141/152bpm [773b/km] 71cal 7) 1km - 5:54(5:54/km) 149/155bpm [878b/km] 81cal 8) 1km - 6:43(6:43/km) 139/150bpm [933b/km] 82cal 9) 1km - 6:29(6:29/km) 140/149bpm [908b/km] 77cal 10) 1km - 9:25(9:25/km) 138/158bpm [1299b/km] 98cal 11) 1km - 6:49(6:49/km) 147/161bpm [1003b/km] 76cal 12) 1km - 6:25(6:25/km) 142/155bpm [910b/km] 65cal 13) 1km - 7:30(7:30/km) 137/150bpm [1027b/km] 81cal 14) 1km - 5:50(5:50/km) 149/164bpm [870b/km] 68cal 15) 1km - 5:13(5:13/km) 156/166bpm [815b/km] 71cal 16) 1km - 6:29(6:29/km) 143/160bpm [927b/km] 67cal 17) 1km - 5:02(5:02/km) 138/150bpm [695b/km] 46cal 18) 1km - 4:42(4:42/km) 153/161bpm [719b/km] 63cal 19) 0.76km - 3:37(4:48/km) 154/161bpm [739b/km] 48cal 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
5.5mi, 42:10 Run - General 1) 1km - 4:59(4:59/km) 130/146bpm [648b/km] 65cal 2) 1km - 4:55(4:55/km) 132/138bpm [648b/km] 66cal 3) 1km - 4:36(4:36/km) 129/137bpm [593b/km] 57cal 4) 1km - 4:35(4:35/km) 131/135bpm [601b/km] 60cal 5) 1km - 5:04(5:04/km) 142/150bpm [719b/km] 74cal 6) 1km - 4:50(4:50/km) 143/151bpm [692b/km] 68cal 7) 1km - 4:41(4:41/km) 142/147bpm [666b/km] 61cal 8) 0.51km - 2:20(4:32/km) 143/148bpm [648b/km] 29cal 9) 1km - 4:46(4:46/km) 144/151bpm [688b/km] 64cal 10) 0.29km - 1:23(4:46/km) 144/149bpm [688b/km] 20cal Add a comment	7mi, 55:26 Run - General 1) 1km - 5:22(5:22/km) 134/147bpm [719b/km] 73cal 2) 1km - 5:30(5:30/km) 141/151bpm [775b/km] 78cal 3) 1km - 4:54(4:54/km) 139/147bpm [682b/km] 68cal 4) 1km - 5:15(5:15/km) 146/152bpm [766b/km] 75cal 5) 1km - 5:35(5:35/km) 151/156bpm [844b/km] 81cal 6) 1km - 5:03(5:03/km) 139/148bpm [702b/km] 69cal 7) 1km - 4:41(4:41/km) 132/147bpm [619b/km] 51cal 8) 1km - 4:27(4:27/km) 129/141bpm [573b/km] 47cal 9) 1km - 4:26(4:26/km) 135/144bpm [600b/km] 54cal 10) 1km - 4:31(4:31/km) 136/147bpm [615b/km] 62cal 11) 1km - 4:26(4:26/km) 131/138bpm [580b/km] 55cal 12) 0.28km - 1:16(4:36/km) 135/140bpm [620b/km] 16cal Add a comment	5.4mi, 39:02 Run - General 1) 1km - 4:45(4:45/km) 121/133bpm [576b/km] 58cal 2) 1km - 4:44(4:44/km) 137/149bpm [648b/km] 65cal 3) 1km - 4:18(4:18/km) 148/158bpm [635b/km] 64cal 4) 1km - 4:06(4:06/km) 158/167bpm [648b/km] 63cal 5) 1km - 4:28(4:28/km) 140/166bpm [625b/km] 57cal 6) 1km - 4:37(4:37/km) 147/153bpm [679b/km] 66cal 7) 1km - 4:42(4:42/km) 147/152bpm [691b/km] 68cal 8) 1km - 4:16(4:16/km) 150/158bpm [639b/km] 59cal 9) 0.66km - 3:07(4:43/km) 144/151bpm [679b/km] 43cal Add a comment	-	6.2mi, 53:26 Run - General 1) 1km - 5:33(5:33/km) 127/139bpm [704b/km] 72cal 2) 1km - 5:30(5:30/km) 128/139bpm [703b/km] 68cal 3) 1km - 5:38(5:38/km) 128/139bpm [721b/km] 69cal 4) 1km - 5:22(5:22/km) 128/143bpm [687b/km] 65cal 5) 1km - 5:31(5:31/km) 133/147bpm [733b/km] 69cal 6) 1km - 4:49(4:49/km) 135/144bpm [650b/km] 63cal 7) 0.78km - 3:38(4:38/km) 139/146bpm [645b/km] 43cal 8) 1km - 5:38(5:38/km) 137/149bpm [772b/km] 69cal 9) 1km - 5:53(5:53/km) 137/155bpm [805b/km] 77cal 10) 1km - 4:30(4:30/km) 144/154bpm [649b/km] 64cal 11) 0.26km - 1:25(5:28/km) 146/150bpm [798b/km] 19cal Add a comment	-	-

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