Goughy

M45 Glamorgan

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STATUS Looking forward to some PB’s in 2023

Races
56
Miles
4593
Miles
16
Miles
737
Miles
363
WAVA
58.06%
5k
26:02
5M
39:31
10k
49:07
10M
1:22:24
Half
1:52:47
Mara
4:33:40

About Me
Running since 2017. Hengoed Harriers Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? Get a nature fix by going for a trail run.

Recent Blogs
It's OK to stop at mile 24 for a cuppa!	Oct 2019
Mountain Madness	Jul 2019
GLCL Summer Race 4	Jul 2019
Champions League Hangover Ruins 2 races	Jun 2019
Summer Series League Race 2	May 2019

My parkrun
No parkrun selected

Recent Training
9th May	Other	0mi	1:07:51
8th May	Other	0mi	47:29
7th May	Other	0mi	52:10
6th May	General	0mi	45:00
3rd May	Other	0mi	1:06:46

Planned Races
Tydfilians Roman Run	7th Sep
Valencia Half Marathon	27th Oct

12 Month Benchmarks	Run	Bike
Mile	7:29	1:42
5k	25:56	8:19
5mi	42:38	59:36
10k	53:37	1:38:00
10mi	1:29:54	0
Half	2:02:55	0

Recent Pictures	Show more

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Best Times
Best WAVA

Dist	Races	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
3mi	1					24:22 54.76					24:22 8:07/mi	54.76
5km	3	27:49 48.65			29:31 46.88	26:02 53.16					26:02 8:23/mi	53.16
4.8mi	1					42:40 50.05					42:40 8:59/mi	50.05
5mi	3						39:31 57.35	49:36 46.42	40:28 56.90		39:31 7:54/mi	57.35
5.5mi	2					46:52 53.30					46:52 8:31/mi	53.30
6mi	2					1:43:32 26.36		1:24:16 32.92			1:24:16 14:03/mi	32.92
10km	12		54:27 50.71			53:11 52.75	49:07 58.04	59:09 48.59	49:30 58.06	55:34 52.58	49:07 7:54/mi	58.06
6.5mi	1					1:00:55 48.54					1:00:55 9:20/mi	48.54
6.8mi	1					1:02:14 49.59					1:02:14 9:09/mi	49.59
10mi	3					1:50:20 41.98			1:22:24 57.61	1:28:36 54.03	1:22:24 8:14/mi	57.61
13.1mi	16			2:31:57 39.97		2:01:06 50.99	1:57:42 52.90	2:03:50 50.70	1:52:47 56.14	2:06:54 50.33	1:52:47 8:37/mi	56.14
16mi	4				3:13:58 39.07	2:58:27 42.82			3:17:58 39.58	3:19:35 39.60	2:58:27 11:09/mi	42.82
26.2mi	5			5:47:18 36.67	5:44:44 37.25	5:17:39 40.76			5:11:44 42.59	4:33:40 48.51	4:33:40 10:27/mi	48.51

Date	Planned Races			Distance
27 Oct	Valencia Half Marathon Confirmed			13.1mi
7 Sep	Tydfilians Roman Run Confirmed			16mi
2024		Result	WAVA	Distance
6 Apr	Prague half marathon		0.00	13.1mi
4 Feb	Reverse 10		0.00	10mi
2023		Result	WAVA	Distance
1 Oct	Cardiff Half Marathon SB	2:06:54	50.33	13.1mi
2 Sep	Tydfilians Roman Run SB	3:19:35	39.60	16mi
27 Aug	Severn Bridge half marathon	2:23:04	44.64	13.1mi
6 Aug	ABP Barry Island 10K SB	55:34	52.58	10km
2 Jul	Porthcawl 10K	1:03:14	45.82	10km
14 May	Weston Super Half	2:12:09	47.91	13.1mi
16 Apr	Newport Marathon PB	4:33:40	48.51	26.2mi
12 Mar	XXX Meia Maratona Lisboa	2:17:52	45.93	13.1mi
5 Feb	Reverse 10 SB	1:28:36	54.03	10mi
2022		Result	WAVA	Distance
29 Oct	Snowdonia Marathon SB	5:11:44	42.59	26.2mi
9 Oct	Infinity Lucky Dip	23 / 0	0.00	7hr
2 Oct	Cardiff Half Marathon	2:01:40	52.04	13.1mi
11 Sep	Velindre Castle To Castle		0.00	9.4mi
3 Sep	Tydfilians Roman Run SB	3:17:58	39.58	16mi
28 Aug	Severn Bridge half marathon PB	1:52:47	56.14	13.1mi
7 Aug	ABP Barry Island 10K	1:00:00	48.29	10km
9 Jul	The Loop	57:24	50.07	10km
3 Jul	Porthcawl 10K SB	49:30	58.06	10km
1 Jul	R4W Virtual 10K	50:51	56.52	10km
22 May	Cardiff Bay Run	54:08	53.09	10km
13 May	Lady Windsor Run SB	40:28	56.90	5mi
27 Mar	Cardiff Half Marathon		0.00	13.1mi
30 Jan	Reverse 10 PB	1:22:24	57.61	10mi
2021		Result	WAVA	Distance
5 Dec	Merthyr Mawr Christmas Pudding Race PB	1:24:16	32.92	6mi
17 Oct	Weston Super Half SB	2:03:50	50.70	13.1mi
10 Oct	Top Gear 6HR	27 / 0	0.00	7hr
19 Sep	Guinness World Records™ Official Attempt Run (10 km / 6.2 mi) SB	59:09	48.59	10km
3 Sep	Lady Windsor Run SB	49:36	46.42	5mi
2020		Result	WAVA	Distance
24 Oct	Virtual Snowdonia Marathon Eryri		0.00	26.2mi
17 Oct	The Doctor K Cup		0.00	5km
13 Oct	GLCL Virtual Race 5 (10km) PB	49:07	58.04	10km
15 Aug	Fetch Virtual Weekend 10k	49:35	57.49	10km
11 Jul	Fetch Virtual Weekend Half Marathon SB	1:57:42	52.90	13.1mi
4 Jul	Fetch Virtual Weekend Half Marathon	2:03:08	50.15	13.1mi
4 Jul	Fetch Virtual Weekend 5 Mile PB	39:31	57.35	5mi
31 Mar	The Fetch Five		0.00	5mi
15 Mar	San Domenico 20		0.00	20mi
2019		Result	WAVA	Distance
8 Dec	Merthyr Mawr Christmas Pudding Race SB	1:43:32	26.36	6mi
9 Nov	OTT Ultra		0.00	30mi
26 Oct	Snowdonia Marathon SB	5:17:39	40.76	26.2mi
6 Oct	Cardiff Half Marathon	2:13:31	46.25	13.1mi
7 Sep	Tydfilians Roman Run Brecon to Merthyr Tydfil PB	2:58:27	42.82	16mi
25 Aug	Severn Bridge Half Marathon	2:17:07	45.03	13.1mi
11 Aug	Rock 'N' Roll Dublin 10k SB	2:01:06	50.99	13.1mi
6 Aug	Gwent Leisure Centre League - Griffithstown Harriers & Fairwater Runners PB	46:52	53.30	5.5mi
21 Jul	Off The Tarmac - Pen Y Fan Trail Challenge	3:48:49	26.99	13.1mi
10 Jul	Cosmeston Relays PB	24:22	54.76	3mi
2 Jul	Gwent Leisure Centre League - Lliswerry Runners	52:10	47.51	5.5mi
26 Jun	The Blade Runner PB	1:02:14	49.59	6.8mi
4 Jun	Gwent Leisure Centre League - Pont-y-pwl & District Runners PB	1:00:55	48.54	6.53mi
2 Jun	Garwnant Epic Trail 10K		0.00	10km
21 May	Gwent Leisure Centre League - Islwyn Running Club PB	42:40	50.05	4.75mi
12 May	The Sirhowy Challenge SB	1:50:20	41.98	10mi
7 May	Gwent Leisure Centre League - Parc Bryn Bach SB	53:11	52.75	10km
4 May	Penallta parkrun PB	26:02	53.16	5km
24 Mar	Weston Super Half	2:09:53	47.15	13.1mi
9 Feb	HOKA WINTER TRAIL HALF MARATHON	2:41:41	37.88	13.1mi
2018		Result	WAVA	Distance
24 Nov	Bryn Bach parkrun SB	29:31	46.88	5km
27 Oct	Snowdonia Marathon SB	5:44:44	37.25	26.2mi
1 Sep	Tydfilians Roman Run Brecon to Merthyr Tydfil SB	3:13:58	39.07	16mi
2017		Result	WAVA	Distance
28 Oct	Snowdonia Marathon SB	5:47:18	36.67	26.2mi
1 Oct	Cardiff Half Marathon SB	2:31:57	39.97	13.1mi
2016		Result	WAVA	Distance
16 Jul	Mic Morris 10k SB	54:27	50.71	10km
2015		Result	WAVA	Distance
19 Sep	Penallta parkrun SB	27:49	48.65	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	28	7	0	0	0	0	0	0	0	0	0	0	35
2024	28	23	34	23	0	0	0	0	0	0	0	0	108
2024	23	7	0	0	0	0	0	0	0	0	0	0	30
2023	0	0	0	0	0	0	0	6	0	0	0	21	27
2023	30	43	77	60	36	33	24	53	57	14	1	9	438
2023	58	0	0	0	0	0	0	0	0	0	0	3	62
2022	5	0	11	19	0	4	4	0	0	0	0	0	44
2022	0	0	0	0	0	2.8	2.3	0	0	0	0	0	5.1
2022	69	44	29	34	42	24	48	58	73	82	15	5	523
2022	6	0	16	22	0	3	0	0	0	0	0	0	48
2021	42	58	8	18	5	23	12	7	16	5	3	4	201
2021	0	0	0	0	3.6	5.4	1.8	0	0	0	0	0	10.8
2021	93	100	70	65	14	34	56	69	112	62	34	36	746
2021	23	33	90	21	76	136	44	42	0	0	0	0	466
2020	0	0	0	0	11	0	0	10	18	0	4	6	49
2020	61	100	86	90	98	100	81	76	82	105	50	78	1008
2020	0	0	0	0	1	36	0	0	0	0	23	0	60
2019	0	0	0	7	0	0	0	0	0	0	0	0	7
2019	47	58	61	74	70	82	73	75	70	100	26	23	759
2019	0	0	0	8	0	0	0	0	0	0	0	0	8
2018	20	26	35	42	52	66	45	66	77	46	31	44	550
2018	40	0	11	0	12	0	0	0	0	0	0	0	63
2017	0	6	43	24	46	27	36	73	70	85	13	17	440
2016	0	0	0	0	0	0	21	0	0	0	0	0	21

Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
0mi, 1:20:55 Cross - Other 1) 0mi - 1:20:55(0/mi) 83/143bpm [INFb/mi] 380cal Add a comment 0mi, 49:32 Cross - Other 1) 0mi - 49:32(0/mi) 129/167bpm [INFb/mi] 522cal Add a comment	0mi, 1:13:35 Cross - Other 1) 0mi - 1:13:35(0/mi) 105/141bpm [INFb/mi] 471cal Add a comment	-	0mi, 1:03:14 Cross - Other 1) 0mi - 1:03:14(0/mi) 113/157bpm [INFb/mi] 465cal Add a comment	-	0mi, 45:00 Cross - Other 1) 0mi - 45:00(0/mi) 338cal Add a comment	0mi, 48:35 Cross - Other 1) 0mi - 48:35(0/mi) 72/116bpm [INFb/mi] 153cal Add a comment
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
0mi, 1:03:23 Cross - Other 1) 0mi - 1:03:23(0/mi) 103/157bpm [INFb/mi] 420cal Add a comment	3.9mi, 32:09 Run - General 1) 1mi - 8:34(8:34/mi) 145/159bpm [1243b/mi] 116cal 7/7.97mph 2) 1mi - 8:46(8:46/mi) 159/170bpm [1393b/mi] 133cal 6.85/7.39mph 3) 1mi - 7:52(7:52/mi) 156/162bpm [1227b/mi] 116cal 7.63/8.75mph 4) 0.86mi - 6:57(8:06/mi) 159/167bpm [1287b/mi] 105cal 7.42/8.01mph Add a comment	6mi, 1:06:56 Run - General 1) 1mi - 10:27(10:27/mi) 129/140bpm [1348b/mi] 129cal 5.74/6.49mph 2) 1mi - 14:01(14:01/mi) 131/156bpm [1836b/mi] 160cal 4.28/14.51mph 3) 1mi - 10:36(10:36/mi) 145/158bpm [1538b/mi] 147cal 5.66/6.3mph 4) 1mi - 10:46(10:46/mi) 139/145bpm [1496b/mi] 134cal 5.57/6.26mph 5) 1mi - 10:33(10:33/mi) 140/158bpm [1477b/mi] 129cal 5.69/6.41mph 6) 1mi - 10:28(10:28/mi) 140/145bpm [1466b/mi] 126cal 5.73/7.18mph 7) 0.01mi - 4(9:52/mi) 143/143bpm [1412b/mi] 1cal 6.08/5.93mph Add a comment	0mi, 49:04 Cross - Other 1) 0mi - 49:04(0/mi) 113/144bpm [INFb/mi] 386cal Add a comment	-	0mi, 48:23 Cross - Other 1) 0mi - 48:23(0/mi) 98/140bpm [INFb/mi] 288cal Add a comment	-
Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2
0mi, 1:12:35 Cross - Other 1) 0mi - 1:12:35(0/mi) 77/158bpm [INFb/mi] 289cal Add a comment	0mi, 59:01 Cross - Other 1) 0mi - 59:01(0/mi) 122/164bpm [INFb/mi] 509cal Add a comment	-	0mi, 54:22 Cross - Other 1) 0mi - 54:22(0/mi) 116/151bpm [INFb/mi] 455cal Add a comment	-	0mi, 46:30 Cross - Other 1) 0mi - 46:30(0/mi) 107/137bpm [INFb/mi] 339cal Add a comment	0mi, 44:35 Cross - Other 1) 0mi - 44:35(0/mi) 101/149bpm [INFb/mi] 279cal Add a comment
Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9
0mi, 1:06:46 Cross - Other 1) 0mi - 1:06:46(0/mi) 107/168bpm [INFb/mi] 503cal Add a comment	-	-	0mi, 45:00 Run - General 1) 0mi - 45:00(0/mi) 338cal Add a comment	0mi, 52:10 Cross - Other 1) 0mi - 52:10(0/mi) 109/149bpm [INFb/mi] 377cal Add a comment	0mi, 47:29 Cross - Other 1) 0mi - 47:29(0/mi) 111/147bpm [INFb/mi] 351cal Add a comment	0mi, 1:07:51 Cross - Other 1) 0mi - 1:07:51(0/mi) 121/145bpm [INFb/mi] 638cal Add a comment

Goughy

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