PR5

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Dist	Races	2009	2010	2011	2012	PB	WB
5km	3	20:59 66.43	19:03 73.73	18:32 76.37		18:32 5:58/mi	76.37
4.1mi	1			24:51 74.98		24:51 6:04/mi	74.98
5mi	3		31:02 73.64	30:07 75.88		30:07 6:01/mi	75.88
10km	4		38:32 73.98	38:24 74.84		38:24 6:11/mi	74.84
10mi	2		1:05:57 70.87	1:05:52 71.56		1:05:52 6:35/mi	71.56
13.1mi	5		1:28:18 70.37	1:25:26 73.35	1:23:47 75.43	1:23:47 6:24/mi	75.43
26.2mi	3		3:10:22 67.53	2:58:47 72.54	2:59:22 72.95	2:58:47 6:49/mi	72.95

2013		Result	WAVA	Distance
21 Apr	London Marathon			26.2mi
2012		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon PB	1:23:47	75.43	13.1mi
22 Apr	London Marathon SB	2:59:22	72.95	26.2mi
4 Mar	Llanelli Waterside Half Marathon	1:24:02	75.21	13.1mi
2011		Result	WAVA	Distance
16 Oct	Abingdon Marathon PB	2:58:47	72.54	26.2mi
11 Sep	Chippenham Half Marathon	1:25:35	73.22	13.1mi
7 Aug	Port Talbot Harriers (Unofficial) Afan Half SB	1:25:26	73.35	13.1mi
25 Jun	Cardiff 5K Parkrun PB	18:32	76.37	5km
24 Apr	Teifi 10 PB	1:05:52	71.56	10mi
20 Mar	Atlantic College 10k PB	38:24	74.84	10km
23 Jan	West Glam XC Corus Lake 5m PB	30:07	75.88	5mi
1 Jan	kenfig 4.1m PB	24:51	74.98	4.1mi
2010		Result	WAVA	Distance
26 Dec	Glynneath 5 SB	31:02	73.64	5mi
17 Oct	Abingdon Marathon SB	3:10:22	67.53	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	73.73	5km
11 Apr	Lap the Lake 10k	41:04	69.42	10km
21 Mar	Reading Half Marathon SB	1:28:18	70.37	13.1mi
21 Feb	Pontypridd Reverse 10 SB	1:05:57	70.87	10mi
24 Jan	West Glamorgan League - Corus Lake	32:02	70.78	5mi
2009		Result	WAVA	Distance
13 Apr	Carmarthen Mayor's Race SB	20:59	66.43	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	54	56	5	0	0	0	0	0	0	0	0	199
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	0	0	0	2	0	0	0	0	2
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	0	18	0	0	0	0	0	0	0	0	0	0	18
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
2014	0	0	0	0	0	0	0	0	0	0	0	0	0
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

Sat 8th Mar Mar 8	Sun 9th Mar Mar 9	Mon 10th Mar Mar 10	Tue 11th Mar Mar 11	Wed 12th Mar Mar 12	Thu 13th Mar Mar 13	Fri 14th Mar Mar 14
-	0mi, 24:14 Cross - Strength 5mi, 36:53 Run - Treadmill	3mi, 25:12 Run - General	3mi, 25:43 Run - General	-	-	-
Sat 15th Mar Mar 15	Sun 16th Mar Mar 16	Mon 17th Mar Mar 17	Tue 18th Mar Mar 18	Wed 19th Mar Mar 19	Thu 20th Mar Mar 20	Fri 21st Mar Mar 21
-	3.1mi, 25:41 Run - General	-	3mi, 25:31 Run - General	3.1mi, 25:13 Run - General	-	-
Sat 22nd Mar Mar 22	Sun 23rd Mar Mar 23	Mon 24th Mar Mar 24	Tue 25th Mar Mar 25	Wed 26th Mar Mar 26	Thu 27th Mar Mar 27	Fri 28th Mar Mar 28
0mi, 33:51 Cross - Strength 3mi, 23:51 Run - Treadmill	3.1mi, 26:39 Run - General	3.3mi, 27:28 Run - General	0mi, 20:02 Cross - Elliptical 0mi, 25:22 Cross - Strength	-	4.1mi, 34:54 Run - General	3.3mi, 26:42 Run - General
Sat 29th Mar Mar 29	Sun 30th Mar Mar 30	Mon 31st Mar Mar 31	Tue 1st Apr Apr 1	Wed 2nd Apr Apr 2	Thu 3rd Apr Apr 3	Fri 4th Apr Apr 4
3.1mi, 22:43 Run - Treadmill 0mi, 24:31 Cross - Strength	0mi, 26:11 Cross - Strength 5mi, 39:09 Run - Treadmill	-	4.6mi, 39:17 Run - General	-	-	-