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Han

Last on at 3pm, 7th Dec 2021

F50

About
Bests
All Races
Mileage
Training

Races
59
Miles
11920
Miles
98
Miles
1251
Miles
272
WAVA
68.22%
Mile
7:08
5k
22:19
5M
38:17
10k
46:45
10M
1:22:07
Half
1:46:48
Mara
4:03:00

About Me
Targets for 2014 1m - Sub 7min 4m - Sub 30min 5km - Sub 22.30min 10km - Get a new PB - Completed Bourton 10k 10m - Do a flat one Half - Still aiming for a Sub 1.45!!! Show More...

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Recent Training
30th Jan	Pilates	0mi	8:05
30th Jan	Treadmill	2mi	20:27
28th Jan	Pilates	0mi	25:05
24th Jan	Treadmill	4.1mi	41:01
23rd Jan	Treadmill	4.6mi	44:58

12 Month Benchmarks	Run	Bike
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Buddies (3)

Followers (2)

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2014	2015	2016	2017	PB	WB
1mi	1			7:08 60.41					7:08 7:08/mi	60.41
2mi	1					14:28 65.77			14:28 7:14/mi	65.77
4.2km	1			18:56 66.13					18:56 7:15/mi	66.13
3mi	1				22:13 65.66				22:13 7:24/mi	65.66
5km	18		23:12 64.90	22:41 66.73	22:37 66.92	22:19 68.22			22:19 7:11/mi	68.22
5.6km	1				24:57 68.11				24:57 7:10/mi	68.11
4mi	2		30:52 62.84			29:15 67.40			29:15 7:19/mi	67.40
5mi	3			38:17 64.45	38:56 63.77				38:17 7:39/mi	64.45
6mi	1					56:48 52.77			56:48 9:28/mi	52.77
10km	7		49:33 61.64	47:28 64.68	47:11 65.45	46:45 66.47			46:45 7:31/mi	66.47
8mi	1			1:02:12 64.32					1:02:12 7:47/mi	64.32
8.1mi	2				1:10:25 57.90	1:05:11 62.94			1:05:11 8:03/mi	62.94
10mi	5		1:24:11 59.92	1:22:07 61.78	1:22:27 61.93	1:22:54 61.59			1:22:07 8:13/mi	61.93
13.1mi	9	2:08:00 51.48	1:46:52 61.98	1:46:48 62.37	1:50:54 60.07	1:46:49 63.19			1:46:48 8:09/mi	63.19
16mi	1							2:53:19 48.85	2:53:19 10:50/mi	48.85
26.2mi	3					4:03:00 56.82	4:43:02 49.50	4:35:54 51.21	4:03:00 9:16/mi	56.82

2017		Result	WAVA	Distance
28 Oct	Snowdonia Marathon SB	4:35:54	51.21	26.2mi
2 Sep	Roman Run Brecon to Merthyr Tydfil PB	2:53:19	48.85	16mi
2016		Result	WAVA	Distance
29 Oct	Snowdonia Marathon SB	4:43:02	49.50	26.2mi
2015		Result	WAVA	Distance
4 Oct	Cardiff Half Marathon SB	1:46:49	63.19	13.1mi
5 Aug	Summer Sizzler 5K	22:21	68.11	5km
2 Aug	Brecon 10 Mile SB	1:22:54	61.59	10mi
1 Aug	Penallta parkrun PB	22:19	68.22	5km
14 Jul	Rose Inn Series Race 3 PB	29:15	67.40	4mi
12 Jul	The Loop 6 mile m/t race PB	56:48	52.77	6mi
7 Jul	2 mile TT PB	14:28	65.77	2mi
24 Jun	SSAFA 5K Series Race 2	22:32	67.56	5km
13 Jun	The Humph's Hilly Half	1:50:01	60.93	13.1mi
31 May	Rack Raid stage 5. Most to Monmouth PB	1:05:11	62.94	8.1mi
27 May	Merthyr Mawr Lane 5K	22:42	67.06	5km
17 May	Race for Wildlife 10k PB	46:45	66.47	10km
9 May	Cardiff parkrun	23:09	65.76	5km
26 Apr	London Marathon PB	4:03:00	56.82	26.2mi
1 Mar	City of Newport Half Marathon	1:45:34	63.50	13.1mi
2014		Result	WAVA	Distance
28 Dec	Old Father Time 5 Mile SB	38:56	63.77	5mi
26 Oct	Ascott-under-Wychwood 10k			10km
5 Oct	Cardiff Half Marathon			13.1mi
21 Sep	Cotswold Classic SB	1:22:27	61.93	10mi
6 Aug	Summer Sizzler 5K	22:40	66.78	5km
23 Jul	SSAFA 5K Series Race 3	24:14	62.46	5km
16 Jul	Cosmeston Relays PB	22:13	65.66	3mi
5 Jul	Cardiff Parkrun	24:23	62.07	5km
29 Jun	Will Burrows Memorial 5 miles	40:16	61.28	5mi
14 Jun	The Humph's Hilly Half	1:57:10	56.85	13.1mi
1 Jun	Rack Raid. Stage 5 Moat-Monmouth SB	1:10:25	57.90	8.1mi
29 Apr	Pentyrch Hill Race	1:16:23	45.80	7mi
26 Apr	Cardiff Parkrun SB	22:37	66.92	5km
12 Apr	Cardiff Parkrun	23:39	64.00	5km
30 Mar	Forest of Dean Spring Half SB	1:50:54	60.07	13.1mi
16 Mar	Welsh Road Relays - Pontypridd PB	24:57	68.11	5.6km
23 Feb	Bourton 10k SB	47:11	65.45	10km
15 Feb	Cardiff Parkrun	23:12	65.24	5km
19 Jan	Cardiffxchallenge. master/snr women	37:58	55.46	6.9km
2013		Result	WAVA	Distance
26 Dec	Glynneath 5 mile PB	38:17	64.45	5mi
2 Nov	Cardiff Parkrun	23:17	65.01	5km
27 Oct	Ascott-u-Wychwood 10k multi terrain	53:48	57.40	10km
6 Oct	Cardiff Half Marathon PB	1:46:48	62.37	13.1mi
21 Sep	Cardiff parkrun SB	22:41	66.73	5km
8 Sep	Cotswold Classic Festival of Running PB	1:22:07	61.78	10mi
28 Jul	Magor Marsh 10k			10km
24 Jul	SSAFA 5K Series Race 3			5km
26 Jun	SSAFA 5K Series Race 2	22:56	65.66	5km
29 May	Merthyr Mawr Lane 5K	22:47	66.09	5km
12 May	Race for Wildlife 10K	48:53	62.81	10km
7 Apr	White Horse Half Marathon	1:50:38	59.87	13.1mi
17 Mar	Welsh Road Relays Llandow (Ladies) PB	18:56	66.13	4.2km
24 Feb	Bourton 10k SB	47:28	64.68	10km
5 Feb	time trial PB	7:08	60.41	1mi
27 Jan	Lliswerry 8 PB	1:02:12	64.32	8mi
2012		Result	WAVA	Distance
17 Nov	Elan Valley 10 SB	1:24:11	59.92	10mi
28 Oct	Ascot-under-Wychwood 10k	54:53	55.94	10km
14 Oct	Cardiff Half Marathon SB	1:46:52	61.98	13.1mi
29 Sep	Cardiff Parkrun SB	23:12	64.90	5km
9 Sep	cotswold classic 10	1:27:51	57.42	10mi
1 Sep	Cardiff Parkrun	23:23	64.39	5km
14 Aug	Rose Inn Series Race 4 SB	30:52	62.84	4mi
11 Aug	Cardiff Parkrun	24:28	61.25	5km
4 Mar	Cardiff St David's Day Run (10K) SB	49:33	61.64	10km
2011		Result	WAVA	Distance
16 Oct	Cardiff Half Marathon SB	2:08:00	51.48	13.1mi

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	1	0	0	0	0	0	0	0	0	0	0	0	1
2025	63	0	0	0	0	0	0	0	0	0	0	0	63
2024	1	0	2	2	13	2	1	11	2	4	2	4	45
2024	0	0	0	0	0	0	0	0	0	0.1	0	0	0.1
2024	26	83	102	77	79	65	17	53	64	74	88	85	814
2024	0	0	0	0	3	0	0	0	0	0	0	0	3
2023	0	0	16	20	20	14	19	24	10	1	14	0	139
2023	104	90	66	88	87	86	76	70	77	64	62	50	920
2023	0	0	0	0	0	13	0	0	0	3	0	0	16
2022	0	2	10	4	2	0	0	7	6	0	0	8	39
2022	92	83	71	73	25	50	50	48	19	41	69	53	673
2022	0	0	0	0	0	0	0	1	0	0	0	0	1
2021	2	0	0	0	4	0	0	0	0	0	0	0	6
2021	100	57	68	100	74	35	72	44	51	84	61	50	796
2021	0	0	0	0	0	0	0	0	0	2	0	0	2
2020	0	0	0	0	0	0	0	2	6	11	0	0	19
2020	0	0	0	0	0	0	0	0	20	83	88	74	265
2019	121	142	117	92	63	54	0	0	0	0	0	0	589
2019	0	1	0	0	0	0	0	0	0	0	0	0	1
2019	0	0	12	5	0	0	0	0	0	0	0	0	17
2018	0	0	0	0	3	0	0	0	0	0	0	0	3
2018	0	0	0	0	1.7	0.6	0	3	0	0	0	0	5.3
2018	93	90	89	102	113	115	118	52	55	79	109	101	1117
2018	11	29	11	0	0	53	21	0	0	0	0	0	125
2017	0	0	0	7	0	0	4	4	0	0	0	0	15
2017	3.2	4.9	7.5	4.1	6.5	2.9	0.5	0	0	0	0	0	29.6
2017	79	80	93	74	76	50	115	108	144	110	49	62	1040
2017	25	0	68	79	83	83	0	0	0	0	0	13	352
2016	0	0	0	0	0	0	6	0	0	0	0	0	6
2016	5.5	5.5	5.4	7.8	6.7	6.6	1.4	1.9	2.3	0.9	3.4	1.6	49
2016	18	68	44	37	59	83	86	135	145	112	34	36	858
2016	62	34	89	133	95	69	18	19	0	0	0	0	519
2015	0	0	0	0	0	0	0	0	0.9	3	3.7	2.5	10.1
2015	157	130	187	110	102	117	123	104	116	51	52	38	1287
2015	0	0	0	0	0	0	0	0	0	10	21	0	31
2014	0	0	0	0	0.9	0	0	0	0	0	0	0	0.9
2014	110	95	105	97	56	103	108	113	110	107	122	119	1245
2014	0	0	0	0	21	34	22	0	0	0	0	0	77
2013	0	0	0	0.3	1	1.3	0	0	0.5	0	0	0	3.2
2013	105	111	128	57	106	87	82	111	115	100	115	113	1230
2013	0	0	0	0	0	12	42	34	21	0	0	0	109
2012	24	46	42	76	84	95	112	114	105	110	106	111	1024

Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14
3.1mi, 32:23 Run - Treadmill	0mi, 43:53 Cross - Strength	-	3.1mi, 28:44 Run - General	0.6mi, 11:58 Walk - General 6.2mi, 1:05:16 Run - General	0mi, 42:42 Cross - Strength	4.4mi, 41:59 Run - Treadmill 1mi, 10:50 Run - Treadmill
Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21
3.2mi, 31:04 Run - Treadmill	0mi, 44:24 Cross - Strength	1mi, 11:21 Run - General 1.6mi, 18:07 Run - General 0.9mi, 9:46 Run - General	-	8.1mi, 1:10:04 Run - General 0.6mi, 5:32 Run - General	-	0mi, 7:30 Cross - Pilates 4.2mi, 39:58 Run - Treadmill
Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28
0mi, 34:40 Cross - Strength	4.6mi, 44:58 Run - Treadmill	4.1mi, 41:01 Run - Treadmill	-	-	-	0mi, 25:05 Cross - Pilates
Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3	Tue 4th Feb Feb 4
-	0mi, 8:05 Cross - Pilates 2mi, 20:27 Run - Treadmill	-	-	-	-	-

Han

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