sianwad76

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Recent Training
9th Mar	General	24.2mi	6:55:39
8th Mar	General	3.2mi	26:39
7th Mar	General	1.8mi	39:42
7th Mar	Strength	0mi	1:13:13
4th Mar	Strength	0mi	33:38

12 Month Benchmarks	Run	Bike
Mile	7:53	5:44
5k	25:18	21:04
5mi	42:23	39:05
10k	53:09	54:33
10mi	1:40:36	0
Half	2:18:17	0
20mi	3:34:14	0
Mara	4:51:22	0

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Best Times
Best WAVA

Dist	Races	2012	2013	PB	WB
10km	1	56:10 51.96		56:10 9:02/mi	51.96
13.1mi	1		2:00:33 53.12	2:00:33 9:12/mi	53.12

2014		Result	WAVA	Distance
5 Oct	Cardiff Half Marathon			13.1mi
16 Mar	West Glamorgan League - Margam Park - Men			5.6mi
2 Mar	Llanelli Waterside Half Marathon			13.1mi
12 Jan	West Glamorgan League - Corus Lake			5.1mi
2013		Result	WAVA	Distance
31 Dec	Nos Galan 5K Fun			5km
6 Oct	Cardiff Half Marathon			13.1mi
22 Sep	Swansea Bay 10K			10km
7 Sep	Porthcawl Parkrun			5km
3 Mar	Llanelli Waterside Half Marathon PB	2:00:33	53.12	13.1mi
2012		Result	WAVA	Distance
23 Sep	Swansea Bay 10k PB	56:10	51.96	10km

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	28	17	10	0	0	0	0	0	0	0	0	0	56
2025	0.1	0	0	0	0	0	0	0	0	0	0	0	0.1
2025	52	80	33	0	0	0	0	0	0	0	0	0	165
2024	12	10	15	14	3	28	33	22	10	13	21	15	197
2024	0.1	0.3	0.1	0	0	1.1	0	0	0.2	0	0	0	1.8
2024	55	77	78	52	63	73	77	98	100	106	22	32	833
2024	0	0	0	0	3	0	0	0	0	0	0	0	3
2024	0	0	0	0	0	0	0	0	18	0	0	0	18
2023	5	2	14	11	37	10	34	8	12	16	4	14	167
2023	0	0	0	0.5	0	1.7	0.2	0.3	0.2	0	0	0.1	3
2023	68	127	68	69	64	20	47	47	45	38	38	34	664
2023	0	0	0	0	0	7	0	0	0	0	0	0	7
2022	12	0	4	0	0	5	0	4	4	0	6	7	42
2022	0.2	0.1	0.2	0.1	0.3	0.8	0.5	0	0	0.2	0.2	0	2.7
2022	50	65	60	47	48	8	67	113	92	82	67	48	747
2022	3	3	2	1	0	0	0	0	0	0	0	0	8
2022	0	0	0	0	0	0	0	0	0	8	0	0	8
2021	27	15	21	15	7	5	11	12	12	7	5	4	141
2021	0.1	0	0.7	0.6	0.8	0.5	0.8	0.1	0.6	0.5	0.5	0.2	5.4
2021	28	11	16	24	24	10	7	11	24	29	28	3	213
2021	0	0	0	0	0	0	1	2	1	1	1	1	7
2021	0	0	0	22	0	0	13	0	0	0	0	0	35
2020	21	17	0	4	36	21	35	9	11	14	15	18	203
2020	0	0	0	0	0	0	0	0.8	1	1.2	1.8	0.4	5.2
2020	0	0	6	13	36	17	20	35	16	15	17	0	175
2020	0	0	0	0	0	0	0	0	15	0	2	0	17
2019	0	0	0	11	11	6	6	3	0	5	0	16	59
2019	0	0	0	0	0.2	0	0	0	0	0	0	0	0.2
2019	48	64	0	12	12	6	3	0	0	2	0	0	148
2018	0	0	0	0	0	0	0	0	0.6	0	0	0	0.6
2018	56	75	80	68	32	7	18	26	21	16	12	3	413
2018	0	0	0	0	30	0	0	0	0	0	0	0	30
2017	0.8	0	0	0	0	1	0.9	2.2	1.9	0	0	0	6.8
2017	41	28	33	9	9	23	50	122	91	55	52	13	523
2017	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	0	17	0	0	19	0	26	0	14	0	0	25	100
2016	0	0	0	0	0	0	2	0	0	2	0	0	4
2016	68	82	78	49	68	56	63	111	43	33	25	18	695
2016	0	0	0	0	0	0	17	19	0	0	0	0	37
2015	41	33	44	62	88	38	56	110	97	69	27	13	679
2014	113	119	121	61	90	71	59	67	120	91	58	38	1007
2014	0	0	0	0	2	0	0	0	0	0	0	0	2
2013	0	0	0	0	25	0	0	0	0	0	0	4	29
2013	51	70	36	9	43	36	65	45	84	52	43	64	598
2012	0	0	5	28	28	31	65	58	59	45	20	8	348

Wed 12th Feb Feb 12	Thu 13th Feb Feb 13	Fri 14th Feb Feb 14	Sat 15th Feb Feb 15	Sun 16th Feb Feb 16	Mon 17th Feb Feb 17	Tue 18th Feb Feb 18
6.1mi, 1:02:11 Run - General 0mi, 33:12 Cross - Strength 1.9mi, 45:10 Walk - General	0mi, 28:34 Cross - Other 2.5mi, 1:01:14 Walk - General	-	-	6.2mi, 1:48:18 Run - General	-	2.5mi, 1:18:08 Walk - General 0mi, 4:08 Swim - Open Water 3.2mi, 31:02 Run - General 0mi, 37:05 Cross - Strength 1mi, 9:21 Run - General
Wed 19th Feb Feb 19	Thu 20th Feb Feb 20	Fri 21st Feb Feb 21	Sat 22nd Feb Feb 22	Sun 23rd Feb Feb 23	Mon 24th Feb Feb 24	Tue 25th Feb Feb 25
0mi, 33:04 Cross - Strength 6.3mi, 1:04:11 Run - General	-	0mi, 34:37 Cross - Other	-	-	1.6mi, 35:00 Walk - General 0mi, 2:02 Swim - Open Water 16.5mi, 3:17:11 Run - General	0.8mi, 32:07 Walk - General 0mi, 36:10 Cross - Strength
Wed 26th Feb Feb 26	Thu 27th Feb Feb 27	Fri 28th Feb Feb 28	Sat 1st Mar Mar 1	Sun 2nd Mar Mar 2	Mon 3rd Mar Mar 3	Tue 4th Mar Mar 4
-	1mi, 9:20 Run - General 0mi, 33:46 Cross - Strength 2.2mi, 19:45 Run - General	-	1.9mi, 42:56 Walk - General 3.2mi, 1:32:29 Walk - General 3.2mi, 29:06 Run - General 0mi, 40:12 Cross - Strength	0mi, 22 Run - General	2.8mi, 1:02:50 Walk - General	0mi, 33:38 Cross - Strength 0.5mi, 4:23 Run - General 2.1mi, 20:18 Run - General
Wed 5th Mar Mar 5	Thu 6th Mar Mar 6	Fri 7th Mar Mar 7	Sat 8th Mar Mar 8	Sun 9th Mar Mar 9	Mon 10th Mar Mar 10	Tue 11th Mar Mar 11
-	-	1.8mi, 39:42 Walk - General 0mi, 1:13:13 Cross - Strength	3.2mi, 26:39 Run - General	24.2mi, 6:55:39 Run - General	-	-

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