-
Races
123 -
Miles
13788 -
Miles
0 -
Miles
54 -
Miles
563 -
WAVA
74.83% -
Mile
5:46 -
5k
18:00 -
5M
34:11 -
10k
38:20 -
10M
1:08:27 -
Half
1:24:16 -
Mara
3:26:14
| About Me | |
|---|---|
|
Used to be not bad, now a bit heavier and less motivated.
"There are three things that happen when you go out too fast, and they are all bad." Â Â Â -- Jake Moe Show More...
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| Random Q&A | See your Q&A |
|---|---|
| This user has not completed any responses. | |
| Recent Blogs | |
|---|---|
| Arbitrary | Jan 2023 |
| Well, if you put it like that | Mar 2021 |
| Need a plan | Feb 2021 |
| Actually I was cool all along | Feb 2021 |
| My parkrun |
|---|
| Llanishen Park parkrun |
| Recent Training | |||
|---|---|---|---|
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8th May
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Intervals | 5.6mi | 43:42 |
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7th May
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General | 3.6mi | 1:45:56 |
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6th May
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Easy | 4.6mi | 38:40 |
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5th May
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Race | 3.1mi | 20:48 |
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4th May
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General | 1.7mi | 41:57 |
| Planned Races | |
|---|---|
| Treforest 10k | 26th May |
| Cardiff Summer Series 2 Mile | 31st May |
| Magor 10K | 27th Jul |
| 12 Month Benchmarks | Run | Bike |
|---|---|---|
| Mile | 5:55 | 6:39 |
| 5k | 19:59 | 25:32 |
| 5mi | 36:30 | 1:22:53 |
| 10k | 46:01 | 0 |
| 10mi | 1:18:51 | 0 |
| Half | 1:43:32 | 0 |
| Recent Pictures | Show more |
|---|---|
| 2024 Targets | Set your targets |
|---|---|
| Recent Threads |
|---|
| Threshold Improvement Plan - Anyone Fancy (Virtually) Joining Me |
| Buddies (12) |
|---|
| Followers (3) |
|---|
| Badges Collected | See available badges |
|---|---|
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|
Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
| Dist | Races | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2021 | 2022 | 2023 | 2024 | PB | WB |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | 2 | 5:46 66.73 | 6:07 68.05 | 5:46
5:46/mi
|
68.05 | ||||||||||||
| 2mi | 4 | 12:22 66.48 | 11:25 72.96 | 11:31 73.92 | 11:25
5:43/mi
|
73.92 | |||||||||||
| 3mi | 1 | 17:47 71.78 | 17:47
5:56/mi
|
71.78 | |||||||||||||
| 5km | 40 | 20:07 64.56 | 19:36 66.62 | 19:01 69.12 | 18:00 73.55 | 18:05 74.83 | 20:04 67.94 | 21:40 64.85 | 20:50 67.96 | 20:14 70.52 | 20:48 69.13 | 18:00
5:48/mi
|
74.83 | ||||
| 4mi | 21 | 27:09 62.09 | 26:03 65.00 | 25:17 67.33 | 24:37 69.59 | 24:56 69.20 | 23:52 73.39 | 27:28 66.79 | 23:52
5:58/mi
|
73.39 | |||||||
| 5mi | 4 | 34:11 62.29 | 39:48 53.50 | 34:11
6:50/mi
|
62.29 | ||||||||||||
| 5.5mi | 1 | 39:38 59.29 | 39:38
7:12/mi
|
59.29 | |||||||||||||
| 9.3km | 1 | 40:23 61.23 | 40:23
6:59/mi
|
61.23 | |||||||||||||
| 6mi | 2 | 44:02 59.62 | 44:02
7:20/mi
|
59.62 | |||||||||||||
| 10km | 17 | 43:38 60.86 | 41:57 63.51 | 43:14 61.87 | 38:20 70.12 | 40:29 66.77 | 45:38 59.61 | 43:38 65.87 | 50:01 57.93 | 38:20
6:10/mi
|
70.12 | ||||||
| 6.4mi | 1 | 47:26 60.07 | 47:26
7:25/mi
|
60.07 | |||||||||||||
| 10.3km | 1 | 45:47 60.29 | 45:47
7:09/mi
|
60.29 | |||||||||||||
| 7mi | 2 | 49:05 62.13 | 49:05
7:01/mi
|
62.13 | |||||||||||||
| 7.3mi | 1 | 1:12:12 47.59 | 1:12:12
9:53/mi
|
47.59 | |||||||||||||
| 8.3mi | 1 | 1:03:59 61.50 | 1:03:59
7:43/mi
|
61.50 | |||||||||||||
| 10mi | 3 | 1:21:49 53.57 | 1:08:27 67.66 | 1:08:27
6:51/mi
|
67.66 | ||||||||||||
| 10.8mi | 1 | 1:15:04 66.87 | 1:15:04
6:57/mi
|
66.87 | |||||||||||||
| 20km | 1 | 1:41:55 55.27 | 1:41:55
8:12/mi
|
55.27 | |||||||||||||
| 13mi | 1 | 1:40:52 57.11 | 1:40:52
7:46/mi
|
57.11 | |||||||||||||
| 13.1mi | 10 | 1:41:31 57.27 | 1:34:58 61.39 | 1:25:12 68.66 | 1:25:32 69.02 | 1:24:16 70.96 | 1:44:36 60.53 | 1:24:16
6:26/mi
|
70.96 | ||||||||
| 13.3mi | 1 | 1:32:31 64.26 | 1:32:31
6:59/mi
|
64.26 | |||||||||||||
| 16mi | 1 | 2:14:18 53.90 | 2:14:18
8:24/mi
|
53.90 | |||||||||||||
| 26.2mi | 2 | 3:26:14 59.47 | 3:55:58 53.97 | 3:26:14
7:52/mi
|
59.47 |
| Date | Planned Races | Distance | ||
|---|---|---|---|---|
| 27 Jul | Magor 10K Confirmed | 10km | ||
| 31 May | Cardiff Summer Series 2 Mile Confirmed | 2mi | ||
| 26 May | Treforest 10k Confirmed | 10km | ||
| 2024 | Result | WAVA | Distance | |
| 5 May | Cardiff 5k Race for Victory SB | 20:48 | 69.13 | 5km |
| 2023 | Result | WAVA | Distance | |
| 5 Nov | Twmbarlwm Terror PB | 1:12:12 | 47.59 | 7.3mi |
| 1 Oct | Cardiff Half Marathon SB | 1:44:36 | 60.53 | 13.1mi |
| 10 Sep | Llantwit Major 10k SB | 50:01 | 57.93 | 10km |
| 4 Jun | Rack Raid stage 11: Caldicot to Penhow PB | 1:03:59 | 61.50 | 8.3mi |
| 9 May | Rose Inn Series Race 1 | 0.00 | 4mi | |
| 30 Apr | Cardiff Race for Victory 5k SB | 20:14 | 70.52 | 5km |
| 2022 | Result | WAVA | Distance | |
| 8 Oct | The Doctor K Cup | 0.00 | 5km | |
| 15 Jul | Cardiff Summer Series 4 Mile | 0.00 | 4mi | |
| 12 Jul | Rose Inn Series Race 3 | 0.00 | 4mi | |
| 3 Jul | Porthcawl 10K | 0.00 | 10km | |
| 14 Jun | Rose Inn Series Race 2 | 0.00 | 4mi | |
| 4 Jun | Llanishen Park parkrun trial SB | 20:50 | 67.96 | 5km |
| 29 May | Treforest 10k SB | 43:38 | 65.87 | 10km |
| 10 May | Rose Inn Series Race 1 SB | 27:28 | 66.79 | 4mi |
| 6 May | Bannister Anniversary Mile SB | 6:07 | 68.05 | 1mi |
| 2021 | Result | WAVA | Distance | |
| 29 Aug | Cardiff Race for Victory 5k SB | 21:40 | 64.85 | 5km |
| 2019 | Result | WAVA | Distance | |
| 9 Jun | Welsh Castles Relay - Stage 12 Llanbadarn Fynydd to Crossgates PB | 1:15:04 | 66.87 | 10.8mi |
| 14 Apr | Les Croupiers Castles 10 PB | 1:08:27 | 67.66 | 10mi |
| 20 Jan | Les Croupiers Handicap 10 | 1:10:19 | 65.33 | 10mi |
| 2018 | Result | WAVA | Distance | |
| 22 Apr | London Marathon SB | 3:55:58 | 53.97 | 26.2mi |
| 3 Mar | Rhayader Round the Lakes | 0.00 | 30km | |
| 21 Jan | CF64 winter race PB | 47:26 | 60.07 | 6.4mi |
| 2017 | Result | WAVA | Distance | |
| 9 Dec | Haverfordwest parkrun SB | 20:04 | 67.94 | 5km |
| 2016 | Result | WAVA | Distance | |
| 2 Oct | Cardiff Half Marathon | 0.00 | 13.1mi | |
| 18 Sep | Swansea Bay 10k | 0.00 | 10km | |
| 9 Aug | Rose Inn Series Race 4 | 24:07 | 72.63 | 4mi |
| 20 Jul | SSAFA 5K Series Race 3 SB | 18:05 | 74.83 | 5km |
| 13 Jul | Cosmeston Relays | 0.00 | 3mi | |
| 26 Jun | Swansea Half Marathon PB | 1:24:16 | 70.96 | 13.1mi |
| 14 Jun | Rose Inn Series Race 2 PB | 23:52 | 73.39 | 4mi |
| 27 May | Cardiff Summer Series 2 Miles SB | 11:31 | 73.92 | 2mi |
| 10 May | Rose Inn Series Race 1 | 23:56 | 73.18 | 4mi |
| 7 May | Penallta parkrun | 18:08 | 74.63 | 5km |
| 26 Mar | IAAF World Half Marathon Championships | 1:28:51 | 66.84 | 13.1mi |
| 2015 | Result | WAVA | Distance | |
| 13 Dec | Merthyr Mawr Christmas Pudding Race SB | 45:38 | 59.61 | 10km |
| 24 Oct | Sugar Loaf (AS) | 57:39 | 37.82 | 5mi |
| 12 Jul | The Loop 6 mile m/t race PB | 44:02 | 59.62 | 6mi |
| 9 May | Preseli Beast | 4:31:39 | 41.77 | 24mi |
| 26 Apr | Offa's Orror PB | 1:41:55 | 55.27 | 20km |
| 28 Mar | Llanbedr-Blaenafon AL (15m/4500ft) | 3:14:05 | 35.14 | 15mi |
| 24 Jan | Craig Yr Allt (AS) | 35:43 | 45.27 | 3.75mi |
| 2014 | Result | WAVA | Distance | |
| 21 Sep | Swansea Bay 10k | 0.00 | 10km | |
| 7 Sep | Chippenham Half Marathon | 0.00 | 13.1mi | |
| 6 Sep | Tydfilians Roman Run | 0.00 | 16mi | |
| 4 Sep | San Domenico Running Club: Handicap Race 6 - Atlantic Wharf, Cardiff Bay | 0.00 | 4mi | |
| 24 Aug | Severn Bridge Half Marathon | 0.00 | 13.1mi | |
| 12 Aug | Rose Inn Series Race 4 | 0.00 | 4mi | |
| 8 Aug | Murder Mile | 0.00 | 1mi | |
| 7 Aug | San Domenico Handicap - Port O' Call | 0.00 | 4mi | |
| 20 Jul | Swansea Half Marathon SB | 1:25:32 | 69.02 | 13.1mi |
| 8 Jul | Rose Inn Series Race 3 SB | 24:56 | 69.20 | 4mi |
| 3 Jul | Tintern Trot | 46:26 | 58.21 | 10km |
| 10 Jun | Rose Inn Series Race 2 | 25:22 | 68.02 | 4mi |
| 25 May | Treforest 10k SB | 40:29 | 66.77 | 10km |
| 13 May | Rose Inn Series Race 1 | 25:23 | 67.98 | 4mi |
| 29 Apr | Pentyrch Hill Race | 0.00 | 7mi | |
| 2013 | Result | WAVA | Distance | |
| 15 Dec | Merthyr Mawr Christmas Pudding Race | 43:53 | 61.25 | 10km |
| 30 Nov | The Blorenge (AS) | 35:58 | 29.33 | 2.5mi |
| 19 Oct | Gwent League XC - Pontypool - Senior Men | 0.00 | 9.2km | |
| 12 Oct | Pontypridd parkrun #1 | 18:45 | 70.61 | 5km |
| 6 Oct | Cardiff Half Marathon | 1:29:04 | 65.95 | 13.1mi |
| 5 Oct | Fan Fawr (AS) | 23:02 | 36.16 | 2mi |
| 22 Sep | Swansea Bay 10K PB | 38:20 | 70.12 | 10km |
| 24 Jul | SSAFA 5K Series Race 3 | 19:09 | 69.13 | 5km |
| 17 Jul | Cosmeston Relays PB | 17:47 | 71.78 | 3mi |
| 9 Jul | Rose Inn Series Race 3 SB | 24:37 | 69.59 | 4mi |
| 3 Jul | Cwmcarn Scenic 7 PB | 49:05 | 62.13 | 7mi |
| 26 Jun | SSAFA 5K Series Race 2 PB | 18:00 | 73.55 | 5km |
| 21 Jun | Cardiff Summer Series 2 Miles PB | 11:25 | 72.96 | 2mi |
| 8 Jun | Cardiff Parkrun | 18:34 | 71.31 | 5km |
| 2 Jun | Rack Raid Stage 8 - Usk to Tintern PB | 1:32:31 | 64.26 | 13.25mi |
| 26 May | Treforest 10k | 39:44 | 67.65 | 10km |
| 22 May | SAAFA 5K Series Race 1 | 18:11 | 72.81 | 5km |
| 9 May | San Domenico Handicap - Sophia Gardens | 25:11 | 68.03 | 4mi |
| 30 Apr | Pentyrch Hill Race | 56:42 | 53.78 | 7mi |
| 7 Apr | White Horse Half Marathon SB | 1:25:12 | 68.66 | 13.1mi |
| 3 Mar | Llanelli Waterside Half Marathon | 1:29:14 | 65.55 | 13.1mi |
| 2012 | Result | WAVA | Distance | |
| 31 Dec | Nos Galan 5K Elite SB | 19:01 | 69.12 | 5km |
| 16 Dec | Merthyr Mawr Christmas Pudding Race | 48:08 | 55.58 | 10km |
| 8 Dec | Cardiff Parkrun | 19:11 | 68.52 | 5km |
| 1 Dec | Cardiff parkrun | 19:23 | 67.81 | 5km |
| 10 Nov | Gwent League Brecon (Parc de Pugh) Senior Men PB | 45:47 | 60.29 | 10.3km |
| 3 Nov | Newcastle parkrun | 21:18 | 61.71 | 5km |
| 21 Oct | Gwent League XC - Bridgend - Senior Men SB | 43:14 | 61.87 | 10km |
| 25 Aug | Tydfilians Roman Run PB | 2:14:18 | 53.90 | 16mi |
| 14 Aug | Rose Inn Series Race 4 SB | 25:17 | 67.33 | 4mi |
| 16 Jun | Cardiff Parkrun | 19:28 | 67.52 | 5km |
| 12 Jun | Rose Inn Series Race 2 | 25:37 | 66.45 | 4mi |
| 17 May | San Domenico Handicap - Sophia Gardens | 25:37 | 66.45 | 4mi |
| 8 May | Rose Inn Series Race 1 | 25:55 | 65.68 | 4mi |
| 22 Apr | London Marathon PB | 3:26:14 | 59.47 | 26.2mi |
| 12 Apr | San Domenico Handicap - Port O' Call | 30:27 | 55.91 | 4mi |
| 1 Apr | White Horse Half Marathon SB | 1:34:58 | 61.39 | 13.1mi |
| 3 Mar | Gwent Cross Country League - Bristol - Senior Men | 43:56 | 60.64 | 10km |
| 2 Jan | Old Father Time 5 Mile SB | 39:48 | 53.50 | 5mi |
| 2011 | Result | WAVA | Distance | |
| 31 Dec | Cardiff 5K Parkrun | 24:41 | 52.90 | 5km |
| 31 Dec | Nos Galan 5K Elite | 20:36 | 63.39 | 5km |
| 27 Dec | San Domenico Handicap - Port O' Call | 27:05 | 62.52 | 4mi |
| 4 Dec | Gwent Cross Country League - Swansea - Senior Men PB | 40:23 | 61.23 | 9.3km |
| 9 Oct | Gwent Cross Country League - Bridgend - Senior Men | 46:35 | 57.19 | 10km |
| 10 Sep | Cardiff 5K Parkrun | 20:49 | 62.73 | 5km |
| 6 Sep | Rose Inn Relays | 0.00 | 2mi | |
| 3 Sep | Cardiff 5K Parkrun | 21:22 | 61.11 | 5km |
| 27 Aug | Ras Beca (BS) 5 Miles/1050 Feet | 50:28 | 42.19 | 5mi |
| 20 Aug | Cardiff 5K Parkrun | 22:21 | 58.42 | 5km |
| 13 Aug | Newport Parkrun | 22:10 | 58.91 | 5km |
| 23 Jul | Cardiff 5K Parkrun | 22:05 | 59.13 | 5km |
| 22 Jul | Self Transcendence Cardiff 3 x 1 mile relay PB | 5:46 | 66.73 | 1mi |
| 30 Jun | Tintern Trot | 49:17 | 52.15 | 6mi |
| 25 Jun | Cardiff 5K Parkrun | 23:36 | 55.33 | 5km |
| 22 Jun | SSAFA 5K Series Race 2 SB | 19:36 | 66.62 | 5km |
| 19 Jun | Llanelli Waterside 10k SB | 41:57 | 63.51 | 10km |
| 14 Jun | Rose Inn Series Race 2 | 26:16 | 64.46 | 4mi |
| 11 Jun | Cardiff 5K Parkrun | 22:08 | 59.00 | 5km |
| 4 Jun | Cardiff 5K Parkrun | 19:48 | 65.95 | 5km |
| 25 May | San Domenico Handicap - Atlantic Wharf | 26:32 | 63.81 | 4mi |
| 22 May | Rack Raid Stage 7 - Raglan to Usk PB | 39:38 | 59.29 | 5.5mi |
| 13 May | Self Transcendence 2 mile race SB | 12:22 | 66.48 | 2mi |
| 10 May | Rose Inn Series Race 1 SB | 26:03 | 65.00 | 4mi |
| 2 May | Cardiff Bay 5 PB | 34:11 | 62.29 | 5mi |
| 30 Apr | Cardiff 5K Parkrun | 21:09 | 61.74 | 5km |
| 23 Apr | Cardiff 5K Parkrun | 23:18 | 56.04 | 5km |
| 19 Apr | San Domenico Handicap - Sophia Gardens | 27:11 | 62.29 | 4mi |
| 27 Mar | Richard Burton 10k | 45:20 | 58.58 | 10km |
| 26 Feb | Cardiff 5K Parkrun | 20:09 | 64.45 | 5km |
| 19 Feb | Cardiff 5K parkrun | 22:03 | 58.90 | 5km |
| 12 Feb | Gwent League Brecon Senior Men | 45:46 | 58.02 | 10km |
| 29 Jan | Cardiff 5K Parkrun | 22:28 | 57.81 | 5km |
| 22 Jan | Cardiff 5K Parkrun | 22:45 | 57.09 | 5km |
| 2010 | Result | WAVA | Distance | |
| 17 Oct | Cardiff Half Marathon PB | 1:40:52 | 57.11 | 12.98mi |
| 10 Oct | Gwent XC League Senior Men - Bridgend | 44:38 | 59.49 | 10km |
| 3 Oct | Cricklade Half Marathon SB | 1:41:31 | 57.27 | 13.1mi |
| 21 Sep | San Domenico Handicap - Pound Hill | 29:09 | 57.83 | 4mi |
| 18 Sep | Cardiff 5K Parkrun SB | 20:07 | 64.56 | 5km |
| 4 Sep | Cardiff 5K Parkrun | 20:42 | 62.74 | 5km |
| 26 Aug | San Domenico Handicap - Atlantic Wharf SB | 27:09 | 62.09 | 4mi |
| 15 Aug | Merthyr Police 10K SB | 43:38 | 60.86 | 10km |
| 3 Jul | Cardiff 5K Parkrun | 21:25 | 60.64 | 5km |
| 7 Mar | Bath Half | 1:59:19 | 48.65 | 13.1mi |
| 21 Feb | Pontypridd Reverse 10 SB | 1:21:49 | 53.57 | 10mi |
| 13 Feb | Cardiff parkrun | 23:30 | 55.03 | 5km |
| 30 Jan | Cardiff parkrun | 24:00 | 53.88 | 5km |
| 23 Jan | Cardiff 5K Parkrun | 25:18 | 51.11 | 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2024 | 3 | 3 | 9 | 18 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 39 |
| 2024 | 42 | 60 | 92 | 93 | 23 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 311 |
| 2023 | 10 | 0 | 3 | 22 | 15 | 9 | 26 | 20 | 2 | 10 | 10 | 4 | 131 |
| 2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0.2 | 0 | 0 | 0 | 0 | 0 | 0.2 |
| 2023 | 69 | 91 | 75 | 88 | 95 | 67 | 28 | 57 | 71 | 96 | 98 | 47 | 881 |
| 2023 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 9 | 0 | 0 | 0 | 0 | 19 |
| 2022 | 29 | 14 | 4 | 20 | 5 | 14 | 24 | 44 | 11 | 10 | 0 | 0 | 174 |
| 2022 | 84 | 41 | 33 | 55 | 70 | 46 | 59 | 64 | 46 | 38 | 7 | 28 | 571 |
| 2022 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 9 |
| 2021 | 16 | 17 | 9 | 4 | 4 | 5 | 10 | 2 | 7 | 2 | 1 | 2 | 79 |
| 2021 | 69 | 72 | 44 | 73 | 53 | 48 | 53 | 77 | 43 | 47 | 31 | 32 | 643 |
| 2021 | 0 | 0 | 0 | 0 | 0 | 4 | 6 | 0 | 0 | 0 | 0 | 0 | 10 |
| 2020 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 46 | 7 | 15 | 16 | 24 | 123 |
| 2020 | 53 | 12 | 51 | 67 | 56 | 71 | 79 | 84 | 78 | 100 | 90 | 52 | 793 |
| 2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 5 | 4 | 3 | 0 | 15 |
| 2019 | 0 | 0 | 0 | 0 | 9 | 0 | 0 | 1 | 0 | 0 | 0 | 6 | 16 |
| 2019 | 69 | 39 | 73 | 67 | 60 | 68 | 28 | 63 | 31 | 37 | 24 | 36 | 595 |
| 2018 | 103 | 78 | 66 | 88 | 76 | 57 | 42 | 89 | 40 | 41 | 32 | 61 | 771 |
| 2017 | 74 | 78 | 88 | 83 | 81 | 58 | 53 | 94 | 84 | 73 | 93 | 80 | 939 |
| 2017 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 2 |
| 2016 | 119 | 129 | 88 | 85 | 94 | 137 | 135 | 81 | 67 | 81 | 60 | 54 | 1130 |
| 2015 | 131 | 112 | 98 | 86 | 138 | 107 | 114 | 122 | 96 | 104 | 86 | 93 | 1288 |
| 2014 | 183 | 153 | 56 | 56 | 116 | 125 | 146 | 57 | 23 | 129 | 127 | 157 | 1329 |
| 2013 | 126 | 174 | 161 | 150 | 161 | 134 | 147 | 89 | 117 | 103 | 113 | 129 | 1605 |
| 2012 | 112 | 157 | 146 | 139 | 91 | 79 | 123 | 138 | 116 | 34 | 102 | 122 | 1358 |
| 2011 | 55 | 61 | 56 | 50 | 105 | 133 | 41 | 51 | 90 | 78 | 92 | 43 | 856 |
| 2010 | 51 | 39 | 17 | 15 | 60 | 62 | 91 | 69 | 51 | 38 | 0 | 17 | 509 |
| 2009 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 22 | 33 | 53 | 52 | 47 | 210 |
|
Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
|
5.3mi,
42:02Run - General
1) 1mi - 8:23(8:23/mi) 127/140bpm [1064b/mi] 123cal 415/530W
2) 1mi - 7:45(7:45/mi) 141/147bpm [1093b/mi] 124cal 403/456W 3) 1mi - 8:04(8:04/mi) 139/150bpm [1122b/mi] 128cal 418/574W 4) 1mi - 8:03(8:03/mi) 146/148bpm [1175b/mi] 130cal 445/541W 5) 1mi - 7:51(7:51/mi) 148/152bpm [1161b/mi] 127cal 446/525W 6) 0.25mi - 1:57(7:41/mi) 148/151bpm [1136b/mi] 32cal 459/516W  Add a comment |
3.1mi,
21:07 Run - parkrun
1) 1mi - 6:50(6:50/mi) 143/159bpm [977b/mi] 111cal 502/670W
2) 1mi - 6:54(6:54/mi) 158/162bpm [1091b/mi] 124cal 480/537W 3) 1mi - 6:37(6:37/mi) 165/168bpm [1093b/mi] 123cal 488/577W 4) 0.12mi - 45(6:05/mi) 162/163bpm [986b/mi] 14cal 539/562W Add a comment
0.3mi,
2:26Run - Warm Up
1) 0.29mi - 2:26(8:25/mi) 120/134bpm [1010b/mi] 33cal 428/499W
Add a comment |
7.5mi,
1:01:23 Run - General
1) 1mi - 8:36(8:36/mi) 120/128bpm [1032b/mi] 120cal 400/607W
2) 1mi - 8:03(8:03/mi) 132/138bpm [1064b/mi] 122cal 422/604W 3) 1mi - 7:46(7:46/mi) 138/142bpm [1073b/mi] 120cal 397/494W 4) 1mi - 7:54(7:54/mi) 144/147bpm [1139b/mi] 127cal 415/456W 5) 1mi - 7:59(7:59/mi) 146/150bpm [1164b/mi] 127cal 415/513W 6) 1mi - 8:17(8:17/mi) 148/153bpm [1227b/mi] 134cal 444/564W 7) 1mi - 8:22(8:22/mi) 144/147bpm [1206b/mi] 126cal 444/569W 8) 0.52mi - 4:24(8:24/mi) 144/147bpm [1210b/mi] 65cal 429/505W Add a comment
3.7mi,
1:33:13Walk - General
1) 1mi - 23:47(23:47/mi) 92/114bpm [2188b/mi] 146cal 46/78rpm
2) 1mi - 28:21(28:21/mi) 90/113bpm [2552b/mi] 155cal 40/79rpm 3) 1mi - 25:47(25:47/mi) 72/100bpm [1856b/mi] 107cal 44/78rpm 4) 0.71mi - 15:18(21:34/mi) 74/89bpm [1596b/mi] 74cal 50/57rpm Add a comment |
-
|
0.4mi,
8:08 Walk - General
1) 0.41mi - 8:08(19:48/mi) 92/112bpm [1821b/mi] 54cal 51/114rpm
Add a comment |
5.3mi,
47:30 Run - General
1) 1mi - 9:14(9:14/mi) 107/122bpm [989b/mi] 115cal 374/491W
2) 1mi - 9:03(9:03/mi) 123/126bpm [1113b/mi] 124cal 362/427W 3) 1mi - 9:14(9:14/mi) 127/135bpm [1172b/mi] 127cal 389/550W 4) 1mi - 9:07(9:07/mi) 135/148bpm [1230b/mi] 132cal 371/512W 5) 1mi - 8:35(8:35/mi) 138/149bpm [1185b/mi] 132cal 392/526W 6) 0.28mi - 2:17(8:05/mi) 141/144bpm [1141b/mi] 36cal 387/451W Add a comment |
6.8mi,
52:58 Run - General
1) 1mi - 8:41(8:41/mi) 120/130bpm [1043b/mi] 122cal 475/709W
2) 1mi - 7:36(7:36/mi) 129/137bpm [981b/mi] 111cal 395/475W 3) 1mi - 7:42(7:42/mi) 138/144bpm [1061b/mi] 122cal 420/509W 4) 1mi - 7:32(7:32/mi) 144/146bpm [1084b/mi] 123cal 409/474W 5) 1mi - 7:38(7:38/mi) 148/153bpm [1130b/mi] 128cal 443/528W 6) 1mi - 7:55(7:55/mi) 148/152bpm [1171b/mi] 130cal 433/545W 7) 0.76mi - 5:54(7:47/mi) 146/151bpm [1136b/mi] 96cal 440/567W Add a comment |
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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0.2mi,
5:19 Walk - General
1) 0.21mi - 5:19(25:48/mi) 80/93bpm [2064b/mi] 27cal 36/59rpm
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2.5mi,
1:15:38 Walk - General
1) 1mi - 34:05(34:05/mi) 83/111bpm [2829b/mi] 162cal 29/80rpm
2) 1mi - 26:45(26:45/mi) 84/118bpm [2247b/mi] 141cal 44/80rpm 3) 0.54mi - 14:48(27:14/mi) 79/103bpm [2152b/mi] 67cal 42/79rpm Add a comment
3.1mi,
23:12Run - parkrun
1) 1mi - 7:05(7:05/mi) 119/129bpm [843b/mi] 98cal 496/708W
2) 1mi - 7:14(7:14/mi) 128/131bpm [926b/mi] 108cal 459/590W 3) 1mi - 7:55(7:55/mi) 126/131bpm [997b/mi] 114cal 429/531W 4) 0.12mi - 59(8:13/mi) 132/133bpm [1084b/mi] 15cal 505/586W Add a comment |
2.4mi,
1:01:05 Walk - General
1) 1mi - 25:36(25:36/mi) 79/93bpm [2023b/mi] 131cal 41/78rpm
2) 1mi - 27:54(27:54/mi) 78/119bpm [2176b/mi] 132cal 41/79rpm 3) 0.38mi - 7:35(19:45/mi) 69/79bpm [1362b/mi] 39cal 52/55rpm Add a comment
3.9mi,
1:54:38Walk - General
1) 1mi - 25:55(25:55/mi) 70/87bpm [1814b/mi] 113cal 41/79rpm
2) 1mi - 25:41(25:41/mi) 66/85bpm [1695b/mi] 108cal 40/80rpm 3) 1mi - 37:32(37:32/mi) 61/76bpm [2290b/mi] 115cal 26/80rpm 4) 0.88mi - 25:30(29:01/mi) 63/77bpm [1828b/mi] 97cal 35/78rpm Add a comment |
3.4mi,
1:51:53 Walk - General
1) 1mi - 37:02(37:02/mi) 79/115bpm [2925b/mi] 163cal 32/79rpm
2) 1mi - 37:41(37:41/mi) 72/99bpm [2713b/mi] 138cal 28/80rpm 3) 1mi - 25:06(25:06/mi) 78/103bpm [1958b/mi] 126cal 43/79rpm 4) 0.35mi - 12:04(34:33/mi) 100/113bpm [3455b/mi] 79cal 42/80rpm Add a comment
9mi,
1:12:25Run - General
1) 1mi - 8:34(8:34/mi) 126/140bpm [1079b/mi] 124cal 416/511W
2) 1mi - 8:01(8:01/mi) 135/140bpm [1082b/mi] 123cal 403/419W 3) 1mi - 7:54(7:54/mi) 138/143bpm [1090b/mi] 125cal 416/445W 4) 1mi - 7:59(7:59/mi) 138/141bpm [1101b/mi] 123cal 407/430W 5) 1mi - 8:09(8:09/mi) 132/140bpm [1075b/mi] 118cal 384/449W 6) 1mi - 8:07(8:07/mi) 135/141bpm [1097b/mi] 117cal 413/487W 7) 1mi - 8:02(8:02/mi) 137/141bpm [1100b/mi] 119cal 409/496W 8) 1mi - 7:54(7:54/mi) 140/144bpm [1106b/mi] 119cal 415/457W 9) 1mi - 7:33(7:33/mi) 144/151bpm [1087b/mi] 119cal 423/547W 10) 0.03mi - 12(6:48/mi) 152/153bpm [1033b/mi] 3cal 455/472W Add a comment |
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5.2mi,
38:19 Run - General
1) 1mi - 7:33(7:33/mi) 139/148bpm [1050b/mi] 123cal 508/670W
2) 1mi - 7:17(7:17/mi) 140/149bpm [1021b/mi] 120cal 488/603W 3) 1mi - 7:58(7:58/mi) 153/164bpm [1218b/mi] 136cal 443/618W 4) 1mi - 7:38(7:38/mi) 157/164bpm [1199b/mi] 134cal 447/536W 5) 1mi - 6:39(6:39/mi) 160/167bpm [1065b/mi] 122cal 459/521W 6) 0.19mi - 1:13(6:22/mi) 167/168bpm [1064b/mi] 23cal 495/528W Add a comment
0.2mi,
2:00Run - General
1) 0.19mi - 2:00(10:38/mi) 108/116bpm [1149b/mi] 24cal 378/432W
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Fri 26th Apr
Apr 26
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Sat 27th Apr
Apr 27
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Sun 28th Apr
Apr 28
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Mon 29th Apr
Apr 29
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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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Thu 2nd May
May 2
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3.1mi,
23:05 Run - parkrun
1) 1mi - 7:46(7:46/mi) 123/133bpm [956b/mi] 114cal 505/684W
2) 1mi - 7:15(7:15/mi) 131/136bpm [951b/mi] 113cal 474/635W 3) 1mi - 7:14(7:14/mi) 133/138bpm [962b/mi] 112cal 468/639W 4) 0.12mi - 49(6:46/mi) 135/137bpm [913b/mi] 13cal 536/556W Add a comment |
5mi,
41:39 Run - Easy
1) 1mi - 8:37(8:37/mi) 118/136bpm [1016b/mi] 119cal 415/575W
2) 1mi - 7:58(7:58/mi) 134/138bpm [1069b/mi] 122cal 391/537W 3) 1mi - 8:14(8:14/mi) 138/142bpm [1136b/mi] 127cal 406/486W 4) 1mi - 8:21(8:21/mi) 140/144bpm [1168b/mi] 128cal 415/525W 5) 1mi - 8:18(8:18/mi) 141/145bpm [1170b/mi] 127cal 435/505W 6) 0.02mi - 12(8:23/mi) 140/140bpm [1173b/mi] 3cal 425/430W Add a comment
1.6mi,
33:23Walk - General
1) 1mi - 21:12(21:12/mi) 74/87bpm [1569b/mi] 112cal 48/55rpm
2) 0.58mi - 12:11(20:55/mi) 73/82bpm [1526b/mi] 62cal 49/54rpm Add a comment |
4mi,
32:58 Run - Easy
1) 1mi - 8:50(8:50/mi) 123/135bpm [1087b/mi] 124cal 408/598W
2) 1mi - 7:32(7:32/mi) 143/151bpm [1077b/mi] 126cal 430/542W 3) 1mi - 8:13(8:13/mi) 140/152bpm [1150b/mi] 129cal 395/530W 4) 1mi - 8:11(8:11/mi) 141/144bpm [1155b/mi] 127cal 423/570W 5) 0.02mi - 11(7:38/mi) 138/139bpm [1053b/mi] 3cal 355/374W Add a comment |
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6.1mi,
44:34 Run - General
1) 1mi - 8:02(8:02/mi) 119/124bpm [955b/mi] 113cal 461/569W
2) 1mi - 7:18(7:18/mi) 146/159bpm [1065b/mi] 123cal 470/563W 3) 1mi - 7:20(7:20/mi) 157/164bpm [1151b/mi] 129cal 464/562W 4) 1mi - 7:19(7:19/mi) 153/164bpm [1120b/mi] 127cal 443/576W 5) 1mi - 7:16(7:16/mi) 157/162bpm [1140b/mi] 126cal 442/549W 6) 1mi - 6:49(6:49/mi) 159/164bpm [1085b/mi] 121cal 442/504W 7) 0.08mi - 30(6:27/mi) 164/165bpm [1057b/mi] 10cal 469/485W Add a comment
0.3mi,
2:38Run - General
1) 0.25mi - 2:38(10:33/mi) 103/112bpm [1086b/mi] 30cal 366/440W
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Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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Mon 6th May
May 6
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Tue 7th May
May 7
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Wed 8th May
May 8
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Thu 9th May
May 9
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1.7mi,
41:57 Walk - General
1) 1mi - 28:04(28:04/mi) 75/91bpm [2105b/mi] 124cal 36/55rpm
2) 0.65mi - 13:52(21:16/mi) 81/92bpm [1722b/mi] 74cal 50/57rpm Add a comment
3.1mi,
20:58Run - parkrun
Huzzah, under 21 minutes for first time in six months.
1) 1mi - 6:43(6:43/mi) 138/149bpm [926b/mi] 108cal 529/821W 2) 1mi - 6:45(6:45/mi) 139/147bpm [939b/mi] 112cal 498/609W 3) 1mi - 6:36(6:36/mi) 140/151bpm [924b/mi] 108cal 484/563W 4) 0.14mi - 54(6:23/mi) 147/148bpm [938b/mi] 16cal 544/580W Add a comment
0.5mi,
4:02Run - Warm Up
1) 0.49mi - 4:02(8:15/mi) 121/135bpm [999b/mi] 57cal 485/643W
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3.1mi,
20:48 Run - Race
1) 1mi - 6:46(6:46/mi) 133/141bpm [899b/mi] 108cal 490/585W
2) 1mi - 6:43(6:43/mi) 140/143bpm [941b/mi] 113cal 497/571W 3) 1mi - 6:39(6:39/mi) 139/146bpm [924b/mi] 110cal 486/556W 4) 0.12mi - 43(5:46/mi) 145/147bpm [835b/mi] 12cal 512/553W Add a comment |
4.6mi,
38:40 Run - Easy
1) 1mi - 8:39(8:39/mi) 125/136bpm [1081b/mi] 127cal 422/521W
2) 1mi - 8:02(8:02/mi) 138/143bpm [1109b/mi] 130cal 390/514W 3) 1mi - 8:20(8:20/mi) 133/139bpm [1109b/mi] 124cal 387/420W 4) 1mi - 8:36(8:36/mi) 135/140bpm [1160b/mi] 126cal 399/499W 5) 0.61mi - 5:02(8:19/mi) 136/138bpm [1130b/mi] 74cal 380/417W Add a comment |
3.6mi,
1:45:56 Walk - General
1) 1mi - 29:19(29:19/mi) 90/112bpm [2638b/mi] 174cal 41/80rpm
2) 1mi - 33:18(33:18/mi) 88/114bpm [2931b/mi] 180cal 34/80rpm 3) 1mi - 25:23(25:23/mi) 75/98bpm [1904b/mi] 103cal 42/79rpm 4) 0.61mi - 17:56(29:31/mi) 64/72bpm [1889b/mi] 60cal 37/79rpm Add a comment |
5.6mi,
43:42 Run - Intervals
3 x 1 off 1 min
1) 1mi - 8:42(8:42/mi) 121/138bpm [1052b/mi] 119cal 395/560W 2) 0.17mi - 1:18(7:41/mi) 112/114bpm [861b/mi] 17cal 436/460W 3) 1mi - 6:59(6:59/mi) 123/127bpm [858b/mi] 102cal 464/543W 4) 0.08mi - 1:00(13:09/mi) 132/140bpm [1735b/mi] 13cal 197/491W 5) 1mi - 6:49(6:49/mi) 136/142bpm [928b/mi] 111cal 476/560W 6) 0.07mi - 1:00(15:02/mi) 135/146bpm [2028b/mi] 13cal 149/474W 7) 1mi - 6:48(6:48/mi) 156/165bpm [1060b/mi] 122cal 486/605W 8) 0.06mi - 1:00(16:32/mi) 155/165bpm [2562b/mi] 15cal 143/486W 9) 1mi - 8:21(8:21/mi) 139/148bpm [1161b/mi] 126cal 411/592W 10) 0.19mi - 1:39(8:31/mi) 143/144bpm [1219b/mi] 26cal 407/430W 11) 0.01mi - 7(8:24/mi) 144/145bpm [1210b/mi] 2cal 404/409W Add a comment |
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