Han

Last on at 3pm, 7th Dec 2021

F50

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San Domenico RC

Races
59
Miles
11843
Miles
98
Miles
1251
Miles
270
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
23rd Dec	General	0.5mi	21:09
23rd Dec	General	3.4mi	35:02
22nd Dec	General	0.4mi	7:48
22nd Dec	General	4.9mi	49:23
21st Dec	General	3.1mi	28:34

12 Month Benchmarks	Run	Bike
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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
2024	1	0	2	2	13	2	1	11	2	4	2	3	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	71	799
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
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	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

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	Mon 2nd Dec Dec 2
0mi, 26:53 Cross - Strength	5.6mi, 56:06 Run - Treadmill	4mi, 42:00 Run - Treadmill	-	4.3mi, 45:01 Run - General	0.6mi, 13:23 Walk - General 5mi, 53:17 Run - General 0.8mi, 14:42 Walk - General	-
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	Mon 9th Dec Dec 9
4.4mi, 46:49 Run - General	4.4mi, 46:25 Run - General	1mi, 10:08 Run - Treadmill 0.1mi, 8:20 Run - General	-	-	0.7mi, 12:48 Walk - General 8.5mi, 1:31:32 Run - General	-
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	Mon 16th Dec Dec 16
4.3mi, 42:13 Run - Treadmill	0mi, 6:52 Cross - Pilates 3.6mi, 35:01 Run - Treadmill	0mi, 25:51 Cross - Pilates	5.7mi, 1:00:48 Run - General	9.1mi, 1:35:57 Run - General	-	4.9mi, 47:59 Run - General
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	Mon 23rd Dec Dec 23
-	4.9mi, 48:01 Run - Treadmill	3.1mi, 32:47 Run - General	0mi, 26:30 Cross - Strength	3.1mi, 28:34 Run - General 1mi, 10:37 Run - General	0.4mi, 7:48 Walk - General 4.9mi, 49:23 Run - General	0.5mi, 21:09 Walk - General 3.4mi, 35:02 Run - General

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