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Races
124 -
Miles
13838 -
Miles
0 -
Miles
54 -
Miles
579 -
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 | |
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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 |
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This user has not completed any responses. |
Recent Blogs | |
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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 |
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Llanishen Park parkrun |
Recent Training | |||
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27th May
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Easy | 4.3mi | 36:04 |
26th May
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Race | 6.2mi | 44:01 |
24th May
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General | 2.5mi | 1:05:15 |
22nd May
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General | 1.7mi | 45:59 |
19th May
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General | 2.9mi | 1:07:49 |
Planned Races | |
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Cardiff Summer Series 2 Mile | 31st May |
Magor 10K | 27th Jul |
12 Month Benchmarks | Run | Bike |
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Mile | 5:55 | 6:39 |
5k | 20:06 | 25:32 |
5mi | 34:41 | 1:22:53 |
10k | 43:53 | 0 |
10mi | 1:18:51 | 0 |
Half | 1:43:32 | 0 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Threshold Improvement Plan - Anyone Fancy (Virtually) Joining Me |
Buddies (12) |
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Followers (3) |
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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
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68.05 | ||||||||||||
2mi | 4 | 12:22 66.48 | 11:25 72.96 | 11:31 73.92 | 11:25
5:43/mi
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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
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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
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73.39 | |||||||
5mi | 4 | 34:11 62.29 | 39:48 53.50 | 34:11
6:50/mi
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62.29 | ||||||||||||
5.5mi | 1 | 39:38 59.29 | 39:38
7:12/mi
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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 | 18 | 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 | 43:58 66.45 | 38:20
6:10/mi
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70.12 | |||||
6.4mi | 1 | 47:26 60.07 | 47:26
7:25/mi
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60.07 | |||||||||||||
10.3km | 1 | 45:47 60.29 | 45:47
7:09/mi
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60.29 | |||||||||||||
7mi | 2 | 49:05 62.13 | 49:05
7:01/mi
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62.13 | |||||||||||||
7.3mi | 1 | 1:12:12 47.59 | 1:12:12
9:53/mi
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47.59 | |||||||||||||
8.3mi | 1 | 1:03:59 61.50 | 1:03:59
7:43/mi
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61.50 | |||||||||||||
10mi | 3 | 1:21:49 53.57 | 1:08:27 67.66 | 1:08:27
6:51/mi
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67.66 | ||||||||||||
10.8mi | 1 | 1:15:04 66.87 | 1:15:04
6:57/mi
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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
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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
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70.96 | ||||||||
13.3mi | 1 | 1:32:31 64.26 | 1:32:31
6:59/mi
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64.26 | |||||||||||||
16mi | 1 | 2:14:18 53.90 | 2:14:18
8:24/mi
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53.90 | |||||||||||||
26.2mi | 2 | 3:26:14 59.47 | 3:55:58 53.97 | 3:26:14
7:52/mi
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59.47 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
27 Jul | Magor 10K Confirmed | 10km | ||
31 May | Cardiff Summer Series 2 Mile Confirmed | 2mi | ||
2024 | Result | WAVA | Distance | |
26 May | Treforest 10k SB | 43:58 | 66.45 | 10km |
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 | 22 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 55 |
2024 | 42 | 60 | 92 | 93 | 73 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 360 |
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 |
Wed 1st May
May 1
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Thu 2nd May
May 2
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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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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
1) 0.25mi - 2:38(10:33/mi) 103/112bpm [1086b/mi] 30cal 366/440W
Add a comment
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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
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
1) 0.49mi - 4:02(8:15/mi) 121/135bpm [999b/mi] 57cal 485/643W
Add a comment
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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
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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
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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
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Wed 8th May
May 8
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Thu 9th May
May 9
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Fri 10th May
May 10
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Sat 11th May
May 11
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Sun 12th May
May 12
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Mon 13th May
May 13
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Tue 14th May
May 14
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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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1) 0.93mi - 33:44(36:13/mi) 74/96bpm [2681b/mi] 141cal 29/78rpm
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1) 0.81mi - 14:39(18:03/mi) 106/122bpm [1912b/mi] 110cal 52/59rpm
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6x1k@T off 1min
Managed intervals ok but struggled to finish cool down. Intervals were too fast. 1) 1mi - 8:32(8:32/mi) 124/140bpm [1058b/mi] 120cal 403/581W 2) 0.19mi - 1:28(7:37/mi) 122/126bpm [929b/mi] 21cal 454/510W 3) 0.62mi - 4:14(6:49/mi) 132/138bpm [900b/mi] 68cal 501/585W 4) 0.07mi - 1:00(13:50/mi) 143/155bpm [1979b/mi] 14cal 192/520W 5) 0.62mi - 4:13(6:47/mi) 155/164bpm [1051b/mi] 75cal 482/550W 6) 0.06mi - 1:00(16:17/mi) 152/163bpm [2476b/mi] 15cal 130/428W 7) 0.62mi - 4:05(6:34/mi) 158/167bpm [1039b/mi] 74cal 507/669W 8) 0.07mi - 1:00(13:43/mi) 167/173bpm [2292b/mi] 17cal 220/589W 9) 0.62mi - 4:11(6:43/mi) 162/170bpm [1089b/mi] 78cal 480/676W 10) 0.07mi - 1:00(13:51/mi) 155/167bpm [2147b/mi] 15cal 150/456W 11) 0.62mi - 4:12(6:46/mi) 162/169bpm [1095b/mi] 79cal 530/645W 12) 0.1mi - 1:00(10:26/mi) 155/167bpm [1618b/mi] 17cal 234/522W 13) 0.62mi - 4:09(6:41/mi) 163/169bpm [1090b/mi] 78cal 476/539W 14) 0.06mi - 1:00(16:21/mi) 159/167bpm [2600b/mi] 16cal 144/463W 15) 0.58mi - 4:27(7:43/mi) 154/160bpm [1188b/mi] 75cal 421/566W Add a comment
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1) 1mi - 7:03(7:03/mi) 119/127bpm [839b/mi] 100cal 483/638W
2) 1mi - 7:18(7:18/mi) 126/132bpm [921b/mi] 111cal 472/603W 3) 1mi - 7:10(7:10/mi) 128/133bpm [918b/mi] 108cal 441/631W 4) 0.16mi - 1:08(7:14/mi) 134/134bpm [970b/mi] 18cal 521/582W Add a comment
1) 1mi - 20:49(20:49/mi) 72/82bpm [1498b/mi] 113cal 50/56rpm
2) 0.18mi - 4:03(22:44/mi) 78/85bpm [1773b/mi] 22cal 48/55rpm Add a comment
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1) 1mi - 8:46(8:46/mi) 122/134bpm [1069b/mi] 124cal 396/558W
2) 1mi - 8:10(8:10/mi) 137/140bpm [1118b/mi] 124cal 393/483W 3) 1mi - 8:06(8:06/mi) 139/143bpm [1126b/mi] 126cal 401/488W 4) 1mi - 8:36(8:36/mi) 143/147bpm [1231b/mi] 132cal 403/527W 5) 1mi - 8:23(8:23/mi) 145/149bpm [1215b/mi] 131cal 410/482W 6) 0.02mi - 12(8:11/mi) 147/147bpm [1203b/mi] 3cal 443/472W Add a comment
1) 1mi - 27:00(27:00/mi) 72/88bpm [1944b/mi] 122cal 39/76rpm
2) 0.23mi - 4:40(20:38/mi) 77/85bpm [1589b/mi] 26cal 50/55rpm Add a comment
1) 1mi - 32:45(32:45/mi) 72/88bpm [2357b/mi] 132cal 33/74rpm
2) 0.99mi - 21:12(21:20/mi) 80/105bpm [1707b/mi] 107cal 50/55rpm Add a comment
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1) 1mi - 8:38(8:38/mi) 127/140bpm [1096b/mi] 125cal 429/610W
2) 1mi - 8:10(8:10/mi) 145/149bpm [1185b/mi] 135cal 406/575W 3) 1mi - 8:15(8:15/mi) 148/151bpm [1220b/mi] 132cal 392/474W 4) 1mi - 8:02(8:02/mi) 145/150bpm [1166b/mi] 128cal 400/463W 5) 0.28mi - 2:13(7:57/mi) 142/148bpm [1129b/mi] 34cal 382/448W Add a comment
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Wed 15th May
May 15
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Thu 16th May
May 16
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Fri 17th May
May 17
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Sat 18th May
May 18
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Sun 19th May
May 19
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Mon 20th May
May 20
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Tue 21st May
May 21
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3 x 1 @ T off 1 min
1) 1mi - 8:04(8:04/mi) 109/120bpm [879b/mi] 101cal 443/588W 2) 0.25mi - 1:56(7:49/mi) 124/130bpm [970b/mi] 28cal 438/462W 3) 1mi - 6:49(6:49/mi) 135/142bpm [920b/mi] 110cal 496/549W 4) 0.08mi - 1:00(13:14/mi) 135/141bpm [1786b/mi] 13cal 169/443W 5) 1mi - 6:47(6:47/mi) 135/142bpm [916b/mi] 107cal 482/548W 6) 0.07mi - 1:00(14:18/mi) 140/148bpm [2001b/mi] 14cal 114/475W 7) 1mi - 6:45(6:45/mi) 156/164bpm [1054b/mi] 120cal 484/630W 8) 0.07mi - 1:00(14:35/mi) 154/162bpm [2247b/mi] 15cal 127/414W 9) 1mi - 7:38(7:38/mi) 149/154bpm [1138b/mi] 126cal 415/580W 10) 0.3mi - 2:22(7:47/mi) 152/153bpm [1184b/mi] 39cal 413/477W 11) 0.01mi - 4(6:43/mi) 153/153bpm [1027b/mi] 1cal 454/460W Add a comment
1) 1mi - 23:06(23:06/mi) 73/91bpm [1686b/mi] 112cal 46/103rpm
2) 0.45mi - 9:59(21:57/mi) 73/81bpm [1603b/mi] 53cal 49/57rpm Add a comment
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1) 1mi - 21:30(21:30/mi) 80/104bpm [1720b/mi] 109cal 50/57rpm
2) 0.97mi - 20:12(20:52/mi) 76/94bpm [1586b/mi] 105cal 50/66rpm Add a comment
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6 x 1km @ T off 1
1) 1mi - 8:34(8:34/mi) 127/139bpm [1088b/mi] 125cal 392/508W 2) 0.18mi - 1:26(7:45/mi) 140/140bpm [1086b/mi] 23cal 402/409W 3) 0.62mi - 4:17(6:53/mi) 149/159bpm [1027b/mi] 75cal 482/533W 4) 0.08mi - 1:00(12:05/mi) 149/159bpm [1801b/mi] 15cal 231/506W 5) 0.62mi - 4:11(6:44/mi) 152/159bpm [1024b/mi] 74cal 488/562W 6) 0.07mi - 1:00(13:43/mi) 147/158bpm [2016b/mi] 14cal 146/439W 7) 0.62mi - 4:13(6:47/mi) 151/162bpm [1024b/mi] 73cal 472/519W 8) 0.08mi - 1:00(12:13/mi) 150/162bpm [1833b/mi] 15cal 218/468W 9) 0.62mi - 4:12(6:45/mi) 155/161bpm [1046b/mi] 74cal 472/542W 10) 0.09mi - 1:00(11:28/mi) 151/161bpm [1730b/mi] 15cal 223/514W 11) 0.62mi - 4:11(6:43/mi) 157/164bpm [1056b/mi] 75cal 496/590W 12) 0.08mi - 1:00(11:58/mi) 154/163bpm [1842b/mi] 15cal 216/592W 13) 0.62mi - 4:08(6:40/mi) 158/164bpm [1053b/mi] 74cal 471/589W 14) 0.08mi - 1:00(12:10/mi) 155/164bpm [1887b/mi] 15cal 170/467W 15) 1mi - 7:51(7:51/mi) 151/155bpm [1186b/mi] 128cal 418/485W 16) 0.26mi - 2:09(8:17/mi) 151/153bpm [1250b/mi] 35cal 401/454W 17) 0.01mi - 3(7:37/mi) 150/150bpm [1142b/mi] 1cal 413/414W Add a comment
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Scanned Derek the weather.
1) 1mi - 7:18(7:18/mi) 130/141bpm [949b/mi] 112cal 463/556W 2) 1mi - 6:58(6:58/mi) 143/147bpm [996b/mi] 118cal 471/566W 3) 1mi - 6:46(6:46/mi) 145/148bpm [982b/mi] 115cal 461/555W 4) 0.15mi - 1:00(6:45/mi) 146/147bpm [987b/mi] 17cal 504/547W Add a comment
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1) 1mi - 22:52(22:52/mi) 73/86bpm [1669b/mi] 111cal 47/55rpm
2) 1mi - 24:57(24:57/mi) 68/85bpm [1697b/mi] 112cal 41/55rpm 3) 0.88mi - 20:00(22:50/mi) 67/83bpm [1530b/mi] 96cal 46/68rpm Add a comment
1) 1mi - 8:59(8:59/mi) 126/142bpm [1131b/mi] 113cal 486/567W
2) 1mi - 7:55(7:55/mi) 137/142bpm [1085b/mi] 119cal 454/546W 3) 1mi - 8:01(8:01/mi) 140/145bpm [1122b/mi] 120cal 429/539W 4) 1mi - 8:06(8:06/mi) 143/150bpm [1158b/mi] 124cal 420/600W 5) 1mi - 8:15(8:15/mi) 145/151bpm [1197b/mi] 132cal 425/549W 6) 0.02mi - 10(7:13/mi) 145/145bpm [1046b/mi] 2cal 402/408W Add a comment
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Wed 22nd May
May 22
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Thu 23rd May
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Fri 24th May
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Sat 25th May
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Sun 26th May
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Mon 27th May
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Tue 28th May
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1) 1mi - 29:49(29:49/mi) 69/83bpm [2057b/mi] 127cal 35/54rpm
2) 0.7mi - 16:11(23:00/mi) 67/78bpm [1541b/mi] 72cal 47/53rpm Add a comment
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1) 1mi - 27:40(27:40/mi) 71/107bpm [1965b/mi] 122cal 40/80rpm
2) 1mi - 26:07(26:07/mi) 69/89bpm [1802b/mi] 107cal 43/79rpm 3) 0.46mi - 11:29(24:47/mi) 86/104bpm [2132b/mi] 69cal 46/79rpm Add a comment
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Gentle start
1) 1mi - 7:43(7:43/mi) 129/150bpm [995b/mi] 117cal 472/623W 2) 1mi - 7:05(7:05/mi) 150/154bpm [1063b/mi] 123cal 488/622W 3) 1mi - 7:26(7:26/mi) 150/156bpm [1114b/mi] 127cal 458/592W 4) 1mi - 6:39(6:39/mi) 142/147bpm [944b/mi] 109cal 470/532W 5) 1mi - 6:56(6:56/mi) 137/143bpm [949b/mi] 109cal 452/587W 6) 1mi - 6:46(6:46/mi) 138/143bpm [934b/mi] 104cal 458/501W 7) 0.23mi - 1:27(6:23/mi) 142/143bpm [906b/mi] 23cal 502/571W Add a comment
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1) 1mi - 8:45(8:45/mi) 120/143bpm [1050b/mi] 122cal 397/551W
2) 1mi - 8:10(8:10/mi) 142/146bpm [1160b/mi] 132cal 396/577W 3) 1mi - 8:22(8:22/mi) 140/144bpm [1171b/mi] 130cal 407/568W 4) 1mi - 8:22(8:22/mi) 140/143bpm [1172b/mi] 126cal 419/493W 5) 0.29mi - 2:25(8:12/mi) 140/142bpm [1148b/mi] 37cal 434/467W Add a comment
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