PR5

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Recent Training
31st Jan	Treadmill	6mi	45:37
29th Jan	General	4mi	42:20
29th Jan	General	2mi	16:47
27th Jan	Treadmill	5mi	36:51
26th Jan	Treadmill	8mi	1:01:53

12 Month Benchmarks	Run	Bike
Mile	7:07	3:35
5k	22:34	11:18
5mi	36:34	19:12
10k	47:38	24:12
10mi	1:23:41	0

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Followers (1)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	PB	WB
5km	3	20:59 66.45	19:03 73.75	18:32 76.39		18:32 5:58/mi	76.39
4.1mi	1			24:51 75.12		24:51 6:04/mi	75.12
5mi	3		31:02 73.60	30:07 75.84		30:07 6:01/mi	75.84
10km	4		38:32 73.98	38:24 74.84		38:24 6:11/mi	74.84
10mi	2		1:05:57 71.39	1:05:52 72.07		1:05:52 6:35/mi	72.07
13.1mi	5		1:28:18 70.52	1:25:26 73.49	1:23:47 75.57	1:23:47 6:24/mi	75.57
26.2mi	3		3:10:22 68.58	2:58:47 73.63	2:59:22 74.02	2:58:47 6:49/mi	74.02

2013		Result	WAVA	Distance
21 Apr	London Marathon			26.2mi
2012		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon PB	1:23:47	75.57	13.1mi
22 Apr	London Marathon SB	2:59:22	74.02	26.2mi
4 Mar	Llanelli Waterside Half Marathon	1:24:02	75.35	13.1mi
2011		Result	WAVA	Distance
16 Oct	Abingdon Marathon PB	2:58:47	73.63	26.2mi
11 Sep	Chippenham Half Marathon	1:25:35	73.36	13.1mi
7 Aug	Port Talbot Harriers (Unofficial) Afan Half SB	1:25:26	73.49	13.1mi
25 Jun	Cardiff 5K Parkrun PB	18:32	76.39	5km
24 Apr	Teifi 10 PB	1:05:52	72.07	10mi
20 Mar	Atlantic College 10k PB	38:24	74.84	10km
23 Jan	West Glam XC Corus Lake 5m PB	30:07	75.84	5mi
1 Jan	kenfig 4.1m PB	24:51	75.12	4.1mi
2010		Result	WAVA	Distance
26 Dec	Glynneath 5 SB	31:02	73.60	5mi
17 Oct	Abingdon Marathon SB	3:10:22	68.58	26.2mi
4 Jul	Aberdare 10k SB	38:32	73.98	10km
20 Jun	Llanelli Waterside 10k	40:17	70.77	10km
8 Jun	Swansea Bay 5K Series Race 2 SB	19:03	73.75	5km
11 Apr	Lap the Lake 10k	41:04	69.42	10km
21 Mar	Reading Half Marathon SB	1:28:18	70.52	13.1mi
21 Feb	Pontypridd Reverse 10 SB	1:05:57	71.39	10mi
24 Jan	West Glamorgan League - Corus Lake	32:02	70.75	5mi
2009		Result	WAVA	Distance
13 Apr	Carmarthen Mayor's Race SB	20:59	66.45	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	84	0	0	0	0	0	0	0	0	0	0	0	84
2024	0	0	5	0	0	0	0	9	8	0	3	2	26
2024	54	49	50	45	32	27	39	50	31	42	57	29	504
2024	0	0	0	0	0	0	0	0	8	4	0	0	12
2023	0	0	2	3	0	3	0	3	0	0	0	0	10
2023	157	168	59	32	51	57	115	116	118	157	91	66	1185
2023	0	0	0	29	0	50	12	0	0	0	0	0	91
2022	0	0	0	0	0	0	0	1	0	0	0	0	1
2022	131	30	58	82	69	78	81	27	20	65	87	76	806
2022	0	0	0	0	20	17	65	158	92	21	0	0	373
2021	10	3	5	0	3	0	1	3	0	0	0	0	25
2021	0	0	0	0	3	1.5	0	0	0	0	0	0	4.5
2021	132	82	86	92	60	89	94	93	64	103	51	57	1003
2021	10	65	43	0	0	0	0	0	0	0	10	5	133
2020	22	12	28	28	13	5	2	6	5	24	2	3	151
2020	168	188	99	69	80	42	71	122	131	131	98	87	1287
2020	33	0	0	0	0	0	0	0	0	5	0	0	38
2019	0	0	0	16	28	29	18	18	3	6	9	10	135
2019	2.7	6.2	4.8	0	0	0	0	0	0	0	0	0	13.7
2019	101	17	48	96	119	109	184	165	170	113	71	59	1252
2019	0	37	0	0	0	0	0	0	0	0	0	0	37
2018	0	0	0	0	0	0	1.4	5.7	3.6	0.7	0	0	11.4
2018	151	134	178	170	106	116	115	119	119	154	144	193	1700
2018	0	0	0	0	0	4	0	0	0	0	0	0	4
2017	0	0	0	0	0	0	0	1.9	2.7	1.3	1.2	0	7
2017	124	143	76	124	115	136	102	32	24	55	99	89	1118
2017	15	0	0	0	0	0	0	17	0	11	0	0	43
2016	221	185	189	126	120	56	83	141	112	109	81	72	1496
2016	0	0	0	0	0	125	78	0	0	0	0	0	202
2015	216	118	170	129	117	126	136	164	144	119	122	140	1703
2015	0	0	0	0	10	42	34	0	0	0	0	0	86
2014	183	186	209	117	135	132	119	144	125	123	173	202	1847
2013	54	146	128	146	160	155	100	81	110	120	51	106	1357
2013	0	0	0	0	0	0	73	69	0	0	36	0	178
2012	245	217	231	143	201	145	187	201	145	163	150	26	2052
2012	0	0	0	0	0	0	0	37	0	0	0	0	37
2011	181	181	183	162	196	160	259	238	218	158	168	141	2246
2010	214	170	169	175	166	186	203	232	202	153	175	154	2200

Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
0mi, 37:24 Cross - Strength Add a comment 5mi, 37:21 Run - Treadmill 1) 1mi - 7:34(7:34/mi) 131/144bpm [992b/mi] 87cal 2) 1mi - 7:12(7:12/mi) 148/153bpm [1067b/mi] 95cal 3) 1mi - 7:15(7:15/mi) 155/160bpm [1123b/mi] 99cal 4) 1mi - 7:20(7:20/mi) 161/165bpm [1181b/mi] 105cal 5) 1mi - 7:31(7:31/mi) 166/169bpm [1249b/mi] 111cal 6) 0.01mi - 27(39:11/mi) 166/167bpm [6505b/mi] 7cal Add a comment	-	-	3.3mi, 30:52 Run - General 1) 0.38mi - 3:16(8:41/mi) 136/150bpm [1181b/mi] 42cal 2) 0.05mi - 1:20(24:45/mi) 126/146bpm [3119b/mi] 11cal 3) 0.38mi - 2:58(7:55/mi) 143/156bpm [1131b/mi] 42cal 4) 0.07mi - 1:30(20:15/mi) 131/148bpm [2653b/mi] 13cal 5) 0.37mi - 2:58(7:56/mi) 142/160bpm [1127b/mi] 43cal 6) 0.38mi - 2:52(7:38/mi) 140/160bpm [1068b/mi] 40cal 7) 0.07mi - 1:42(23:34/mi) 134/153bpm [3157b/mi] 17cal 8) 0.38mi - 2:50(7:32/mi) 138/150bpm [1040b/mi] 41cal 9) 0.07mi - 1:37(24:13/mi) 132/148bpm [3196b/mi] 13cal 10) 0.37mi - 2:47(7:31/mi) 137/157bpm [1031b/mi] 40cal 11) 0.09mi - 1:40(17:57/mi) 132/152bpm [2369b/mi] 13cal 12) 0.33mi - 2:32(7:40/mi) 136/152bpm [1042b/mi] 38cal 13) 0mi - 3(10:50/mi) 139/152bpm [1506b/mi] 1cal 14) 0.38mi - 2:44(7:17/mi) 136/151bpm [990b/mi] 39cal 15) 0.01mi - 3(8:00/mi) 148/149bpm [1184b/mi] 1cal Add a comment	3.4mi, 34:39 Run - General 1) 1mi - 10:13(10:13/mi) 123/146bpm [1257b/mi] 120cal 2) 1mi - 10:02(10:02/mi) 144/156bpm [1445b/mi] 131cal 3) 1mi - 10:11(10:11/mi) 145/153bpm [1478b/mi] 127cal 4) 0.44mi - 4:12(9:32/mi) 145/152bpm [1383b/mi] 55cal Add a comment 2.3mi, 20:06 Run - General 1) 1mi - 8:49(8:49/mi) 135/154bpm [1191b/mi] 109cal 2) 1mi - 8:38(8:38/mi) 148/155bpm [1279b/mi] 122cal 3) 0.31mi - 2:38(8:31/mi) 152/155bpm [1294b/mi] 37cal Add a comment	-	0mi, 32:53 Cross - Strength Add a comment
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
0mi, 23:49 Cross - Strength Add a comment 5mi, 41:16 Run - General 1) 1mi - 8:27(8:27/mi) 122/141bpm [1030b/mi] 109cal 2) 1mi - 8:11(8:11/mi) 138/157bpm [1128b/mi] 110cal 3) 1mi - 8:20(8:20/mi) 144/163bpm [1199b/mi] 110cal 4) 1mi - 8:09(8:09/mi) 147/160bpm [1197b/mi] 111cal 5) 1mi - 8:02(8:02/mi) 150/166bpm [1205b/mi] 114cal 6) 0.02mi - 9(6:25/mi) 160/160bpm [1026b/mi] 2cal Add a comment	-	4mi, 32:45 Run - General 1) 1mi - 8:31(8:31/mi) 152/164bpm [1294b/mi] 113cal 2) 1mi - 8:18(8:18/mi) 163/168bpm [1354b/mi] 117cal 3) 1mi - 8:01(8:01/mi) 165/171bpm [1324b/mi] 114cal 4) 1mi - 7:48(7:48/mi) 169/177bpm [1320b/mi] 112cal 5) 0.01mi - 6(6:37/mi) 173/174bpm [1146b/mi] 1cal Add a comment	1mi, 8:30 Run - General 1) 1mi - 8:22(8:22/mi) 144/165bpm [1204b/mi] 113cal 2) 0.01mi - 9(10:28/mi) 159/160bpm [1664b/mi] 2cal Add a comment 2.6mi, 20:24 Run - General 1) 0.07mi - 31(7:46/mi) 95/113bpm [739b/mi] 3cal 2) 0.13mi - 1:23(10:24/mi) 117/131bpm [1217b/mi] 16cal 3) 0.2mi - 2:24(11:53/mi) 114/133bpm [1355b/mi] 23cal 4) 0mi - 5(20:20/mi) 120/129bpm [2440b/mi] 1cal 5) 0.25mi - 1:57(7:40/mi) 121/138bpm [927b/mi] 26cal 6) 0.26mi - 2:00(7:38/mi) 120/141bpm [917b/mi] 26cal 7) 0.2mi - 1:26(7:20/mi) 109/141bpm [800b/mi] 19cal 8) 0.13mi - 54(6:54/mi) 115/133bpm [793b/mi] 11cal 9) 0.13mi - 52(6:51/mi) 101/134bpm [691b/mi] 4cal 10) 0.01mi - 3(9:14/mi) 106/111bpm [980b/mi] 11) 0.13mi - 51(6:46/mi) 113/134bpm [765b/mi] 7cal 12) 0.2mi - 1:21(6:50/mi) 126/142bpm [861b/mi] 17cal 13) 0.26mi - 2:00(7:46/mi) 131/147bpm [1018b/mi] 25cal 14) 0.26mi - 1:51(7:12/mi) 129/149bpm [929b/mi] 25cal 15) 0.2mi - 1:24(7:02/mi) 119/148bpm [837b/mi] 16cal 16) 0.13mi - 55(6:58/mi) 119/141bpm [829b/mi] 9cal 17) 0.07mi - 28(6:25/mi) 116/136bpm [745b/mi] 3cal Add a comment	4.5mi, 37:10 Run - General 1) 1mi - 8:24(8:24/mi) 118/138bpm [991b/mi] 103cal 2) 1mi - 8:29(8:29/mi) 158/166bpm [1340b/mi] 117cal 3) 1mi - 8:16(8:16/mi) 162/170bpm [1340b/mi] 115cal 4) 1mi - 8:05(8:05/mi) 167/170bpm [1351b/mi] 119cal 5) 0.51mi - 3:56(7:39/mi) 173/175bpm [1324b/mi] 60cal Add a comment	0mi, 28:37 Cross - Strength Add a comment 3mi, 23:13 Run - Treadmill 1) 1mi - 7:43(7:43/mi) 128/150bpm [987b/mi] 84cal 2) 1mi - 7:18(7:18/mi) 147/152bpm [1072b/mi] 95cal 3) 1mi - 7:46(7:46/mi) 151/155bpm [1174b/mi] 104cal 4) 0.02mi - 27(26:40/mi) 150/152bpm [4000b/mi] 6cal Add a comment	-
Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25
0mi, 29:24 Cross - Strength Add a comment 6mi, 50:09 Run - General 1) 1mi - 8:59(8:59/mi) 132/150bpm [1186b/mi] 115cal 2) 1mi - 8:44(8:44/mi) 146/155bpm [1276b/mi] 108cal 3) 1mi - 8:23(8:23/mi) 144/151bpm [1207b/mi] 107cal 4) 1mi - 8:03(8:03/mi) 151/157bpm [1216b/mi] 110cal 5) 1mi - 8:01(8:01/mi) 156/161bpm [1251b/mi] 111cal 6) 1mi - 7:50(7:50/mi) 163/169bpm [1277b/mi] 112cal 7) 0.02mi - 9(9:01/mi) 169/169bpm [1525b/mi] 2cal Add a comment	-	4.5mi, 39:29 Run - General 1) 0.75mi - 8:36(11:27/mi) 115/130bpm [1316b/mi] 85cal 2) 0.48mi - 3:58(8:19/mi) 126/136bpm [1047b/mi] 45cal 3) 0mi - 2(11:30/mi) 123/135bpm [1415b/mi] 4) 0.48mi - 3:59(8:20/mi) 127/139bpm [1059b/mi] 46cal 5) 0.49mi - 4:01(8:14/mi) 127/139bpm [1046b/mi] 48cal 6) 0mi - 3(14:20/mi) 119/139bpm [1706b/mi] 1cal 7) 0.49mi - 3:59(8:12/mi) 127/139bpm [1042b/mi] 48cal 8) 0mi - 2(12:15/mi) 118/137bpm [1445b/mi] 1cal 9) 0.49mi - 4:00(8:09/mi) 125/144bpm [1018b/mi] 52cal 10) 0mi - 2(8:11/mi) 131/142bpm [1072b/mi] 1cal 11) 0.51mi - 3:45(7:24/mi) 122/136bpm [903b/mi] 48cal 12) 0mi - 4(13:17/mi) 103/104bpm [1368b/mi] 13) 0.31mi - 2:01(6:30/mi) 120/129bpm [780b/mi] 21cal 14) 0.52mi - 4:57(9:28/mi) 108/120bpm [1022b/mi] 58cal Add a comment 2.3mi, 19:48 Run - General 1) 1mi - 8:49(8:49/mi) 120/135bpm [1057b/mi] 111cal 2) 1mi - 8:23(8:23/mi) 144/156bpm [1208b/mi] 117cal 3) 0.3mi - 2:36(8:40/mi) 156/166bpm [1351b/mi] 36cal Add a comment	0mi, 40:00 Run - Track Session 1) 0mi - 40:00(214:34:45/mi) 395cal 0/0mph Add a comment 1mi, 8:25 Run - General 1) 1mi - 8:16(8:16/mi) 128/148bpm [1058b/mi] 108cal 2) 0.02mi - 9(8:15/mi) 142/143bpm [1172b/mi] 2cal Add a comment	4.2mi, 45:13 Run - General 1) 1mi - 10:24(10:24/mi) 126/149bpm [1310b/mi] 120cal 2) 1mi - 10:43(10:43/mi) 150/160bpm [1607b/mi] 122cal 3) 1mi - 11:16(11:16/mi) 154/165bpm [1736b/mi] 125cal 4) 0.58mi - 6:30(11:07/mi) 153/164bpm [1700b/mi] 73cal 5) 0.6mi - 6:20(10:31/mi) 157/169bpm [1650b/mi] 74cal Add a comment	0mi, 24:45 Cross - Strength Add a comment 4mi, 30:53 Run - Treadmill 1) 1mi - 7:43(7:43/mi) 132/149bpm [1018b/mi] 88cal 2) 1mi - 7:31(7:31/mi) 139/144bpm [1044b/mi] 92cal 3) 1mi - 7:33(7:33/mi) 142/146bpm [1072b/mi] 94cal 4) 1mi - 7:55(7:55/mi) 144/149bpm [1140b/mi] 100cal 5) 0.03mi - 11(7:01/mi) 139/140bpm [976b/mi] 2cal Add a comment	-
Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1
8mi, 1:01:53 Run - Treadmill 1) 1mi - 7:41(7:41/mi) 124/137bpm [952b/mi] 80cal 2) 1mi - 7:28(7:28/mi) 142/152bpm [1059b/mi] 94cal 3) 1mi - 7:34(7:34/mi) 143/147bpm [1081b/mi] 95cal 4) 1mi - 7:55(7:55/mi) 146/149bpm [1156b/mi] 101cal 5) 1mi - 7:55(7:55/mi) 150/152bpm [1188b/mi] 103cal 6) 1mi - 7:42(7:42/mi) 152/155bpm [1170b/mi] 102cal 7) 1mi - 7:47(7:47/mi) 155/157bpm [1206b/mi] 105cal 8) 1mi - 7:44(7:44/mi) 158/161bpm [1221b/mi] 107cal 9) 0.02mi - 9(7:19/mi) 159/160bpm [1164b/mi] 2cal Add a comment	5mi, 36:51 Run - Treadmill 1) 1mi - 7:25(7:25/mi) 130/147bpm [964b/mi] 83cal 2) 1mi - 7:17(7:17/mi) 137/142bpm [999b/mi] 87cal 3) 1mi - 7:23(7:23/mi) 140/149bpm [1035b/mi] 90cal 4) 1mi - 7:23(7:23/mi) 143/145bpm [1055b/mi] 91cal 5) 1mi - 7:09(7:09/mi) 151/162bpm [1079b/mi] 94cal 6) 0.03mi - 14(6:36/mi) 161/162bpm [1062b/mi] 3cal Add a comment	-	4mi, 42:20 Run - General 1) 0.49mi - 3:50(7:47/mi) 146/166bpm [1135b/mi] 53cal 2) 0.07mi - 1:10(17:23/mi) 139/159bpm [2416b/mi] 11cal 3) 0.5mi - 3:43(7:27/mi) 144/160bpm [1073b/mi] 53cal 4) 0.16mi - 3:20(20:34/mi) 137/163bpm [2818b/mi] 37cal 5) 0.5mi - 3:38(7:17/mi) 139/159bpm [1013b/mi] 49cal 6) 0.01mi - 54(1:19:04/mi) 150/160bpm [11860b/mi] 12cal 7) 0.49mi - 3:38(7:20/mi) 147/158bpm [1078b/mi] 53cal 8) 0.01mi - 1:57(3:13:16/mi) 131/153bpm [25319b/mi] 19cal 9) 0.59mi - 4:38(7:54/mi) 145/154bpm [1146b/mi] 66cal 10) 0.18mi - 1:20(7:34/mi) 153/160bpm [1158b/mi] 20cal 11) 1mi - 14:05(14:05/mi) 140/174bpm [1971b/mi] 140cal 12) 0.01mi - 7(7:51/mi) 165/166bpm [1295b/mi] 2cal Add a comment 2mi, 16:47 Run - General 1) 1mi - 8:22(8:22/mi) 139/158bpm [1163b/mi] 115cal 2) 1mi - 8:23(8:23/mi) 154/163bpm [1290b/mi] 115cal 3) 0mi - 3(11:07/mi) 151/152bpm [1678b/mi] 1cal Add a comment	-	6mi, 45:37 Run - Treadmill 1) 1mi - 7:47(7:47/mi) 125/141bpm [972b/mi] 83cal 2) 1mi - 7:38(7:38/mi) 132/136bpm [1009b/mi] 86cal 3) 1mi - 7:40(7:40/mi) 135/139bpm [1034b/mi] 88cal 4) 1mi - 7:27(7:27/mi) 139/143bpm [1035b/mi] 88cal 5) 1mi - 7:31(7:31/mi) 143/147bpm [1074b/mi] 93cal 6) 1mi - 7:35(7:36/mi) 148/158bpm [1124b/mi] 98cal Add a comment	-

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