| Road - Races - Triathlon - 20240324 Newtcracker sprint tri - run |
24 Mar 24 11:35 |
19:21 |
3.072 |
9.52 |
6:18 |
194 |
203 |
6:17 |
36 |  |
6:19 6:20 6:17 5:53 |
Nike Vaporfly 4pc |
|
| Road - Races - Duathlon - 20240310 Chilly duathlon - run 2 |
10 Mar 24 08:51 |
13:08 |
1.948 |
8.90 |
6:45 |
202 |
208 |
6:50 |
20 | |
6:50 6:39 |
Nike Vaporfly 4pc |
|
| Road - Races - Duathlon - 20240310 Chilly duathlon - run 1 |
10 Mar 24 07:58 |
19:23 |
3.121 |
9.66 |
6:13 |
153 |
167 |
6:05 |
28 | |
6:20 6:05 6:14 6:04 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20230723 Dorney Sprint tri - run |
23 Jul 23 08:47 |
19:44 |
3.052 |
9.28 |
6:28 |
196 |
206 |
6:24 |
36 | |
6:32 6:29 6:24 6:05 |
Nike Vaporfly 4pc |
|
| Road - Races - Aquathlon - PBB Aquathlon - run |
22 Jul 23 09:18 |
20:25 |
3.116 |
9.16 |
6:33 |
158 |
172 |
6:28 |
48 | |
6:28 6:40 6:33 6:24 |
Nike Vaporfly 4pc |
|
| Road - Races - Aquathlon - 2023029 PBB Aquathlon - run |
29 Jun 23 19:18 |
20:16 |
3.109 |
9.20 |
6:31 |
150 |
161 |
6:25 |
62 | |
6:25 6:41 6:28 6:24 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20230618 Wild Boar Middle - run |
18 Jun 23 11:49 |
1:33:31 |
11.396 |
7.31 |
8:12 |
153 |
172 |
7:28 |
242 | |
7:47 7:40 7:49 8:54 7:51 8:51 7:40 9:21 7:56 9:22 7:28 7:13 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20230614 Cromhall Quarry evening series - round 2 - run |
14 Jun 23 19:56 |
19:28 |
2.894 |
8.92 |
6:44 |
160 |
205 |
6:43 |
56 | |
6:43 6:49 6:38 |
Nike Vaporfly 4pc |
|
| Road - Races - Aquathlon - 20230525 PBB Aquathlon - run |
25 May 23 19:15 |
20:12 |
3.109 |
9.23 |
6:30 |
153 |
177 |
6:27 |
35 | |
6:27 6:36 6:27 6:26 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20230511 Cromhall Quarry evening series - round 1 - run |
10 May 23 20:00 |
21:00 |
3.125 |
8.93 |
6:43 |
211 |
222 |
6:39 |
68 | |
6:49 6:46 6:39 5:58 |
Nike Vaporfly 4pc |
|
| Road - Races - Duathlon - 20230312 Taurus Beast duathlon - run 2 |
12 Mar 23 12:04 |
18:39 |
2.790 |
8.98 |
6:41 |
162 |
181 |
6:32 |
83 | |
7:19 6:32 6:04 |
Nike Vaporfly 4pc |
|
| Road - Races - Duathlon - 20230312 Taurus Beast duathlon - run 1 |
12 Mar 23 10:30 |
18:47 |
2.825 |
9.02 |
6:39 |
150 |
166 |
6:30 |
81 | |
7:05 6:30 6:18 |
Nike Vaporfly 4pc |
|
| Road - Races - 20230305 Newport half marathon |
05 Mar 23 09:01 |
1:25:04 |
13.138 |
9.27 |
6:28 |
168 |
190 |
6:19 |
177 | |
6:33 6:32 6:31 6:34 6:38 6:22 6:35 6:22 6:24 6:28 6:27 6:31 6:19 5:53 |
Nike Vaporfly 4pc |
|
| Road - Races - 20230211 Cardiff winter warmer half marathon |
11 Feb 23 09:00 |
1:27:50 |
13.227 |
9.04 |
6:38 |
166 |
185 |
6:31 |
107 | |
6:31 6:39 6:36 6:36 6:39 6:42 6:38 6:37 6:43 6:41 6:37 6:44 6:40 6:26 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20221009 The Last Tri - run |
09 Oct 22 10:38 |
37:58 |
5.619 |
8.88 |
6:45 |
179 |
202 |
6:31 |
79 | |
6:51 6:31 6:52 6:37 6:39 7:13 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20220918 Newport Olympic tri - run |
18 Sep 22 15:20 |
39:56 |
6.175 |
9.28 |
6:28 |
160 |
180 |
6:25 |
30 | |
6:33 6:31 6:25 6:27 6:28 6:28 6:05 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20220914 Cromhall quarry evening tri - run |
14 Sep 22 19:30 |
18:14 |
2.848 |
9.37 |
6:24 |
165 |
182 |
6:26 |
37 | |
6:28 6:26 6:17 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - Dorney standard tri - run |
28 Aug 22 08:44 |
39:50 |
6.189 |
9.32 |
6:26 |
161 |
179 |
6:23 |
0 | |
6:31 6:24 6:29 6:23 6:27 6:26 6:07 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - activity_9485667526 |
27 Aug 22 09:02 |
18:55 |
3.121 |
9.90 |
6:04 |
158 |
180 |
5:58 |
20 | |
6:08 6:11 5:58 5:11 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - activity_9393793529 |
13 Aug 22 09:00 |
19:04 |
3.119 |
9.81 |
6:07 |
165 |
186 |
5:54 |
21 | |
5:54 6:07 6:21 5:57 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20220810 Cromhall quarry evening series round 4 - run |
10 Aug 22 19:56 |
17:57 |
2.847 |
9.52 |
6:18 |
166 |
173 |
6:24 |
42 | |
6:24 6:27 6:02 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20220714 Cromhall quarry evening series round 3 ? run |
13 Jul 22 19:50 |
18:07 |
2.864 |
9.49 |
6:20 |
157 |
165 |
6:22 |
50 | |
6:22 6:28 6:06 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - activity_9124693100 |
02 Jul 22 09:01 |
19:16 |
3.114 |
9.70 |
6:11 |
160 |
175 |
6:07 |
21 | |
6:07 6:08 6:20 5:59 |
Nike Vaporfly 4pc |
|
| Road - Races - Aquathlon - 20220630 PBB Aquathlon - run |
30 Jun 22 19:24 |
18:41 |
2.958 |
9.50 |
6:19 |
172 |
193 |
6:18 |
45 | |
6:18 6:22 6:17 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20220618 Titan middle distance tri - run |
18 Jun 22 11:54 |
1:36:10 |
13.330 |
8.32 |
7:13 |
150 |
165 |
6:53 |
413 | |
7:05 7:41 7:16 7:37 7:04 7:22 6:53 7:42 6:59 6:55 7:24 7:04 7:07 6:09 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20220608 Cromhall quarry evening series round 2 ? run |
08 Jun 22 19:49 |
17:47 |
2.868 |
9.68 |
6:12 |
161 |
169 |
6:16 |
68 | |
6:16 6:16 6:04 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20220529 Swansea sprint tri - run |
29 May 22 08:50 |
20:22 |
3.275 |
9.65 |
6:13 |
159 |
167 |
6:11 |
60 | |
6:15 6:11 6:19 5:52 |
Nike Vaporfly 4pc |
|
| Road - Races - Aquathlon - 20220526 PBB Aquathlon - run |
26 May 22 19:16 |
19:27 |
3.107 |
9.58 |
6:16 |
158 |
166 |
6:09 |
160 | |
6:09 6:26 6:12 6:16 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - activity_8865437271 |
21 May 22 09:00 |
18:50 |
3.086 |
9.83 |
6:06 |
150 |
166 |
5:55 |
31 | |
5:55 6:11 6:16 5:35 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20220515 Llanelli sprint tri - run |
15 May 22 08:02 |
20:04 |
3.168 |
9.47 |
6:20 |
159 |
169 |
6:12 |
53 | |
6:30 6:20 6:12 6:10 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - activity_8819308229 |
14 May 22 09:06 |
12:49 |
2.023 |
9.47 |
6:20 |
146 |
169 |
6:14 |
75 | |
6:14 6:26 6:06 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20220511 Cromhall quarry evening series round 1 ? run |
11 May 22 19:51 |
17:52 |
2.875 |
9.66 |
6:13 |
160 |
166 |
6:15 |
65 | |
6:15 6:18 6:05 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - activity_8775283553 |
07 May 22 09:11 |
07:17 |
1.191 |
9.81 |
6:07 |
170 |
171 |
6:14 |
8 | |
6:14 5:29 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - activity_8732012360 |
30 Apr 22 09:02 |
18:55 |
3.067 |
9.73 |
6:10 |
144 |
156 |
5:57 |
35 | |
5:57 6:11 6:24 5:43 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - activity_8605646195 |
09 Apr 22 09:02 |
18:18 |
3.084 |
10.11 |
5:56 |
163 |
171 |
5:38 |
37 | |
5:38 6:09 6:04 5:27 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - activity_8566521243 |
02 Apr 22 09:01 |
18:27 |
3.099 |
10.08 |
5:57 |
164 |
172 |
5:51 |
37 | |
5:51 5:57 6:04 5:58 |
Nike Vaporfly 4pc |
3rd fastest 5k ever |
| Road - Park Runs - Cardiff - activity_8483579536 |
19 Mar 22 09:02 |
18:30 |
3.087 |
10.01 |
6:00 |
151 |
167 |
5:50 |
46 | |
5:50 6:11 6:02 4:59 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - activity_8401327658 |
05 Mar 22 09:00 |
18:38 |
3.086 |
9.94 |
6:02 |
160 |
168 |
5:53 |
29 | |
5:53 6:07 6:09 5:29 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - activity_8006505097 |
25 Dec 21 09:04 |
19:05 |
3.087 |
9.71 |
6:11 |
160 |
167 |
5:48 |
10 | |
5:48 6:27 6:22 5:32 |
Nike Vaporfly 4pc |
Tried for a km pb but missed it by 2 seconds |
| Road - Park Runs - Cardiff - activity_7975779945 |
18 Dec 21 09:02 |
19:13 |
3.099 |
9.68 |
6:12 |
161 |
169 |
5:32 |
35 | |
5:32 6:54 6:14 5:34 |
Nike Vaporfly 4pc |
Smashed the first mile for a new 5:28 pb, had to take a mile to recover |
| Road - Races - Duathlon - 20211121 Chilly duathlon - run 2 |
21 Nov 21 12:51 |
12:02 |
1.933 |
9.64 |
6:14 |
161 |
166 |
6:13 |
31 | |
6:13 6:14 |
Nike Vaporfly 4pc |
|
| Road - Races - Duathlon - 20211121 Chilly duathlon - run 1 |
21 Nov 21 12:12 |
11:59 |
1.985 |
9.94 |
6:02 |
159 |
168 |
5:51 |
0 | |
5:51 6:14 |
Nike Vaporfly 4pc |
|
| Road - Races - 20211003 London Marathon |
03 Oct 21 09:35 |
3:04:49 |
26.490 |
8.60 |
6:59 |
158 |
172 |
6:24 |
56 | |
6:50 6:44 6:40 6:49 6:51 6:55 6:50 6:46 6:47 6:53 6:52 6:50 6:48 6:49 6:49 7:01 6:56 7:07 6:24 6:46 7:12 7:25 7:34 7:23 7:50 7:38 6:57 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20210919 Newport std tri - run |
19 Sep 21 14:45 |
40:00 |
6.151 |
9.23 |
6:30 |
163 |
171 |
6:24 |
14 | |
6:28 6:36 6:24 6:28 6:37 6:31 6:15 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20210908 Cromhall quarry evening series round 5 - run |
08 Sep 21 19:21 |
18:23 |
2.886 |
9.42 |
6:22 |
163 |
169 |
6:25 |
53 | |
6:25 6:29 6:11 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20210905 Bala standard tri - run |
05 Sep 21 10:22 |
39:18 |
6.073 |
9.27 |
6:28 |
160 |
168 |
6:20 |
87 | |
6:34 6:34 6:20 6:33 6:21 6:28 6:22 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Builth Wells - activity_7426234950 |
04 Sep 21 09:00 |
18:55 |
3.072 |
9.74 |
6:09 |
164 |
169 |
5:57 |
53 | |
5:57 6:12 6:20 6:07 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20210815 Midnight Man - run |
15 Aug 21 00:47 |
4:39:05 |
24.951 |
5.36 |
11:11 |
111 |
140 |
8:03 |
144 | |
8:31 8:03 8:13 8:43 8:18 8:18 8:45 8:30 8:20 8:55 8:41 8:34 12:37 16:06 13:30 14:17 9:43 14:17 14:14 14:04 13:43 13:41 13:24 13:57 14:26 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20210811 Cromhall Quarry evening series round 4 - run |
11 Aug 21 19:48 |
18:21 |
2.921 |
9.55 |
6:17 |
161 |
166 |
6:18 |
63 | |
6:20 6:18 6:13 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20210808 Porthcawl olympic tri - run |
08 Aug 21 08:36 |
40:59 |
6.259 |
9.16 |
6:33 |
160 |
165 |
6:07 |
138 | |
6:44 6:38 6:07 6:50 6:35 6:24 6:33 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20210725 Dorney sprint tri - run |
25 Jul 21 08:20 |
19:28 |
3.160 |
9.74 |
6:10 |
160 |
166 |
6:03 |
8 | |
6:03 6:12 6:13 6:15 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20210718 Ironbourne Tri - run |
18 Jul 21 12:58 |
4:08:13 |
26.109 |
6.31 |
9:30 |
139 |
156 |
8:46 |
288 | |
9:24 9:02 8:54 8:53 9:48 8:50 8:46 9:01 9:17 9:26 9:13 9:18 9:30 9:37 9:33 9:39 9:35 10:14 9:46 10:17 10:36 9:42 9:39 9:59 10:23 8:59 8:03 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20210614 Cromhall quarry evening series round 3 - run |
14 Jul 21 19:47 |
18:05 |
2.911 |
9.66 |
6:13 |
165 |
171 |
6:18 |
63 | |
6:18 6:19 6:00 |
Nike Vaporfly 4pc |
|
| Road - Races - 20210604 Conquer Cardiff half |
04 Jul 21 09:30 |
1:27:22 |
12.819 |
8.80 |
6:49 |
165 |
177 |
6:27 |
217 | |
6:27 6:48 6:41 6:32 7:00 6:39 6:48 7:02 6:55 6:54 7:05 6:58 6:47 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 2021-06-27 Bowwod House Tri - run |
26 Jun 21 15:55 |
19:29 |
2.811 |
8.66 |
6:56 |
162 |
172 |
6:43 |
105 | |
6:46 6:43 7:25 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20210620 Wild Boar tri - run |
20 Jun 21 11:38 |
1:32:55 |
12.575 |
8.12 |
7:23 |
159 |
168 |
6:40 |
188 | |
6:40 7:12 7:01 6:45 7:10 7:05 6:48 7:21 7:51 7:34 8:01 8:47 7:30 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20210609 Cromhall quarry evening series round 2 ? run |
09 Jun 21 20:03 |
18:38 |
2.909 |
9.37 |
6:24 |
160 |
166 |
6:22 |
64 | |
6:22 6:27 6:24 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20210512 Cromhall quarry evening series round 1 - run |
12 May 21 19:48 |
18:36 |
2.922 |
9.43 |
6:22 |
155 |
161 |
6:27 |
144 | |
6:27 6:27 6:12 |
Nike Vaporfly 4pc |
|
| Road - Races - 20210425 Shepperdine Marathon |
25 Apr 21 09:24 |
2:58:33 |
26.323 |
8.85 |
6:47 |
157 |
167 |
6:28 |
413 | |
6:28 6:36 6:35 6:38 6:40 6:39 6:34 6:35 6:40 6:44 6:51 6:37 6:36 6:38 6:48 6:58 6:39 6:44 6:45 6:51 7:00 7:07 7:11 7:00 7:12 7:14 6:44 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - activity_6620546194 |
17 Apr 21 10:25 |
18:39 |
3.119 |
10.03 |
5:59 |
164 |
170 |
5:51 |
40 | |
5:51 6:03 6:07 5:21 |
Nike Vaporfly 4pc |
Not a park run |
| Road - Races - Duathlon - 20210421 Chilly duathlon - run 2 |
11 Apr 21 12:13 |
11:58 |
1.929 |
9.67 |
6:12 |
167 |
176 |
6:06 |
47 | |
6:06 6:19 |
Nike Vaporfly 4pc |
|
| Road - Races - Duathlon - 20210421 Chilly duathlon - run 1 |
11 Apr 21 11:36 |
11:31 |
1.946 |
10.14 |
5:55 |
162 |
170 |
5:45 |
44 | |
5:45 6:06 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Swansea Bay - activity_6580640289 |
10 Apr 21 09:47 |
18:49 |
3.130 |
9.98 |
6:01 |
164 |
171 |
5:52 |
56 | |
5:52 6:01 6:10 5:53 |
Nike Vaporfly 4pc |
Not a parkrun parkrun course (though messed the loop up, turned too early |
| Road - Bute Park - 5k - activity_6499609802 |
27 Mar 21 10:48 |
18:56 |
3.129 |
9.92 |
6:03 |
162 |
168 |
5:44 |
47 | |
5:44 6:06 6:20 5:52 |
Nike Vaporfly 4pc |
|
| Road - Cardiff Bay - activity_6387724496 |
07 Mar 21 08:12 |
1:24:42 |
13.080 |
9.27 |
6:29 |
156 |
163 |
6:22 |
276 | |
6:22 6:34 6:28 6:26 6:29 6:28 6:27 6:28 6:27 6:40 6:33 6:27 6:23 6:24 |
Nike Vaporfly 4pc |
|
| Road - Cardiff Bay - activity_6306667983 |
21 Feb 21 08:02 |
1:26:35 |
13.083 |
9.07 |
6:37 |
152 |
163 |
6:16 |
243 | |
6:35 6:38 6:35 6:41 6:40 6:40 6:44 6:43 6:39 6:42 6:40 6:30 6:16 6:02 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20201206 Chilly duathlon run 2 |
06 Dec 20 12:44 |
12:47 |
1.964 |
9.22 |
6:30 |
164 |
171 |
6:33 |
68 | |
6:33 6:28 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20201206 Chilly duathlon run 1 |
06 Dec 20 12:04 |
12:22 |
1.976 |
9.59 |
6:15 |
162 |
169 |
6:00 |
62 | |
6:00 6:32 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Cardiff - 20200926_074920 |
26 Sep 20 08:49 |
19:46 |
3.126 |
9.49 |
6:19 |
159 |
187 |
6:13 |
37 | |
6:13 6:29 6:20 5:51 |
Nike Vaporfly 4pc |
Parkrun course on my own, but no parkrun due to covid |
| Road - Races - 20200314 2020 Fission |
14 Mar 20 09:09 |
2:09:56 |
19.989 |
9.23 |
6:30 |
159 |
175 |
6:25 |
0 | |
6:27 6:31 6:30 6:29 6:28 6:28 6:31 6:25 6:30 6:28 6:31 6:36 6:32 6:32 6:34 6:33 6:26 6:36 6:29 6:25 |
Nike Vaporfly 4pc |
A very good run. I'd hoped to beat least years time of 2:12, but hadn't run for a week with a bad leg so wasn't sure how this would go. As London Marathan has been postponed to October and coronovirus playing havoc with scheduled events thought this might be my last attempt for a while so might as well go for it and see if I could run 6:30's, which would give me a 2:10 and is on for 2:50 marathon.
Started fine, one pace and feeling good. Into the wind for the first half of the loop, but with the wind for the second half. First 10 miles were find and was at 6:28 pace, but wasn't sure it could last. MIles 10-1 5ish were again into the wind and I had to run hard to just barely maintain 6:30's but amanged it. At mile 14-15 ish had abiout 12 seconds spare to break 2:10, but most miles were hard to manage 6:30 now. By 18 miles had several seconds spare, and managed to gain a couple more, but even running the 20th mile I wasn't convinced I could go sub 2:10 - but mamaged it, just!
Had lasagne and chips at 6pm night before, and a whole tub of Aldi Cheeky Monkey (same as before Newport half 2 weeks again where I barely pb'd). Had usual brekky (grapes, greek yogurt, porride, orange juice) at 7am, drove there stopping twice for shits. Had a sis gel 30 mins before, along with 2 ibuprofen and 2 paracetamol. Had torq gel at 5 miles, sis electrolyte gel at 10, and a double espresso sis 150mg caffiene at 15 miles. Seemed to work, especially the caffiene as my hr climbs significantly for the final few miles, and it was bloody hard, but I managed it. |
| Road - Races - 20200301 Newport Half Marathon |
01 Mar 20 09:00 |
1:22:39 |
13.103 |
9.51 |
6:18 |
162 |
169 |
6:07 |
0 | |
6:11 6:13 6:07 6:18 6:20 6:07 6:32 6:17 6:32 6:28 6:18 6:27 6:14 5:56 |
Nike Vaporfly 4pc |
|
| Road - Races - 20200202 Cardiff Winter Warmer |
02 Feb 20 10:00 |
38:37 |
6.230 |
9.68 |
6:12 |
168 |
172 |
5:57 |
100 | |
5:58 6:20 5:57 6:12 6:28 6:18 6:09 |
Nike Vaporfly 4pc |
3rd overall, 1st male vet. No trophy :( |
| Road - Races - 20191028 Long Course Weekend Mallorca - run |
28 Oct 19 08:00 |
3:02:54 |
25.656 |
8.42 |
7:08 |
157 |
172 |
6:35 |
884 | |
6:35 6:55 7:03 7:02 7:00 6:59 6:57 7:00 7:04 7:05 7:04 7:00 6:59 7:07 7:14 7:20 7:14 7:18 7:26 7:16 7:23 7:12 7:13 7:17 7:23 7:19 |
Nike Vaporfly 4pc |
|
| Road - Races - 20191006 Cardiff half marathon |
06 Oct 19 10:00 |
1:22:54 |
13.152 |
9.52 |
6:18 |
165 |
172 |
6:11 |
171 | |
6:11 6:12 6:12 6:18 6:15 6:14 6:17 6:16 6:17 6:31 6:29 6:22 6:24 6:06 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20190908 Newport sprint tri - run |
08 Sep 19 13:34 |
19:36 |
3.150 |
9.64 |
6:13 |
163 |
167 |
6:06 |
7 | |
6:06 6:22 6:16 5:49 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20190831 Gower olympic tri - run |
31 Aug 19 09:41 |
41:55 |
5.881 |
8.42 |
7:08 |
156 |
166 |
6:45 |
241 | |
7:31 6:45 6:54 7:48 6:53 6:52 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20190817 Portishead tri - run |
17 Aug 19 08:03 |
20:02 |
2.985 |
8.94 |
6:43 |
157 |
165 |
6:46 |
81 | |
6:46 7:09 6:12 |
Nike Vaporfly 4pc |
|
| Road - Races - 20190811 Isle of Man half marathon |
11 Aug 19 09:30 |
1:25:16 |
13.078 |
9.20 |
6:31 |
159 |
174 |
6:15 |
245 | |
6:31 6:30 6:39 7:06 6:27 6:38 6:38 6:31 6:29 6:18 6:18 6:15 6:26 6:05 |
Nike Vaporfly 4pc |
|
| Road - Races - Aquathlon - 20190725 PBB Aquathlon - run |
25 Jul 19 19:13 |
19:55 |
3.075 |
9.26 |
6:29 |
169 |
173 |
6:21 |
43 | |
6:21 6:41 6:26 6:04 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20190714 Ironman Bolton - run |
14 Jul 19 14:23 |
4:04:03 |
26.223 |
6.45 |
9:18 |
129 |
158 |
7:21 |
415 | |
8:41 9:27 9:34 8:42 8:44 7:59 8:39 8:36 9:44 9:17 9:33 8:42 9:08 10:04 10:56 13:11 10:49 9:00 10:10 9:51 10:40 9:36 8:32 7:47 7:21 7:39 7:13 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20190623 Cardiff tri |
23 Jun 19 08:17 |
35:10 |
5.522 |
9.42 |
6:22 |
165 |
173 |
6:18 |
15 | |
6:19 6:28 6:27 6:18 6:26 6:08 |
Nike Vaporfly 4pc |
|
| Road - Races - 20190608 Fishguard sprint tri - run |
08 Jun 19 12:40 |
20:11 |
3.121 |
9.28 |
6:28 |
167 |
172 |
6:18 |
156 | |
6:18 6:48 6:21 5:58 |
Nike Vaporfly 4pc |
|
| Road - Races - 20190519 Caerphilly 10k |
19 May 19 10:03 |
37:51 |
6.183 |
9.80 |
6:07 |
168 |
174 |
5:50 |
104 | |
5:50 5:59 5:54 6:23 6:19 6:23 5:39 |
Nike Vaporfly 4pc |
|
| Road - Races - Triathlon - 20190512 Llanelli sprint tri - run |
12 May 19 08:22 |
18:54 |
3.144 |
9.98 |
6:01 |
159 |
166 |
5:56 |
66 | |
6:06 5:56 6:02 5:42 |
Nike Vaporfly 4pc |
Fantastic pace! The Nike's are virtually cheating |
| Road - Other - 20190511_191929 |
11 May 19 20:19 |
14:10 |
2.198 |
9.31 |
6:27 |
144 |
156 |
6:16 |
169 | |
6:28 6:16 7:12 |
Nike Vaporfly 4pc |
|
| Road - Races - 20190505 Newport marathon |
05 May 19 09:00 |
2:57:30 |
26.278 |
8.88 |
6:45 |
157 |
167 |
6:33 |
1071 | |
6:34 6:39 6:39 6:42 6:40 6:46 6:41 6:43 6:46 6:33 6:45 6:43 6:37 6:40 6:42 6:41 6:48 6:39 6:42 6:40 6:45 6:45 6:55 7:01 7:10 7:22 6:44 |
Nike Vaporfly 4pc |
Sub 3! My target was 6:45 min/mile giving a 2:56:59. Set off a little fast and managed to go through exactly 9 miles in exactly1 hour, and was within 1 second of 18 miles for 2 hours (approx 6:40 pace I think). I maintained that pace for 2 more miles but at 22 it all started getting hard!
I tried, but each mile after was losing 10-20 seconds, so I crossed the line in 2:57:23 (by this point my watch was ticking off miles about 1 min before I crossed their mile markers, so my watch marathon time is 2:56 something.
The last few miles were brutal! All I could think was to keep running, and hope not to have to stop. I thought I could feel cramp in my calves but it never happened. I t was just fatigue. I did overtake 20 people n the second half of the race though, including 2nd lady in the last 2 miles, so others were suffering just as bad, or worse. Think only 2/3 person overtook me in that second half.
I had my usual brekky at 6am, and then a torq gel 20 mins before, an sis normal gel at 5 miles, sis electrolyte gel at 10 miles, a torq gel at 15, started on another sis electrolyte gel at 20 but didn't finish it. At ~22 miles I had my sis double caffiene gel but if it helped I couldn't feel it. No probs with guts or anything - no GI distress. I drank several mouthfuls of water at each water point.
For some reason not as elated as I thought I would be - it was just so hard at the end |
| Road - Races - Triathlon - 20190331 NEWTcracker - run |
31 Mar 19 10:50 |
18:19 |
3.064 |
10.04 |
5:59 |
161 |
168 |
5:57 |
0 | |
6:02 5:59 5:57 5:25 |
Nike Vaporfly 4pc |
|
| Road - Park Runs - Swansea Bay - 20190323_090118 |
23 Mar 19 09:01 |
18:09 |
3.112 |
10.29 |
5:50 |
161 |
172 |
5:41 |
34 | |
5:41 5:55 5:56 5:24 |
Nike Vaporfly 4pc |
|
| Road - Races - 20190316 RogueRuns 20 mile |
16 Mar 19 09:09 |
2:12:23 |
20.051 |
9.09 |
6:36 |
155 |
167 |
6:12 |
437 | |
6:32 6:40 6:44 6:48 6:59 6:49 6:39 6:27 6:28 6:27 6:42 6:56 6:53 6:41 6:30 6:26 6:21 6:27 6:12 6:21 6:11 |
Nike Vaporfly 4pc |
Was hoping for 2:15ish, so did better than I expected. Very windy on the outbound half of the loop, really struggled to maintain target pace of 6:30-40 so just tried to maintain effort there, but the payback on the inbound half was superb, really fast running.
Had usual brekky 2.5 hours before, sis gel 30 mins before, torq gel @ 5 miles, sis electolyte gel @10, and then a double caffiene sis @ 15 - didn't feel immediate benefit from that, but the last 2 miles I was flying, managing to pull away from 1st lady who I'd been glued to for 11 odd miles, so maybe the caffiene really does help?
Had a couple of quite painful stomach cramps throughout the race, up until maybe the last 6 miles when they stopped, felt like I needed to shite myself but squeeked out some farts and was ok. Had the shits as soon as I finished, not sure what caused that.
Had a couple of good mouthfuls of water every 3 miles or so. |
| Road - Races - 20190303 Newport half marathon |
03 Mar 19 09:00 |
1:23:23 |
13.168 |
9.48 |
6:20 |
158 |
167 |
6:09 |
229 | |
6:09 6:21 6:18 6:26 6:30 6:12 6:24 6:15 6:24 6:26 6:19 6:23 6:16 6:09 |
Nike Vaporfly 4pc |
Brilliant! Took another 1:20 off my half pb (vaporflys?). Was raining but not windy the whole way round. Didn't run to a target pace, ust ran quickly but comfortably. Reckon I can go quicker still! Should have easily got 1:22 official time...
Had usual brekky 2.5 hours before, torq gel 30 mins before, and a double caffiene gel at 6.5 miles. One swig of water at 3 miles. (and yesterday ran a park run (2nd place at fell foot!), cycled Follow the Dog at Cannock with the boys, had kfc for lunch, bacon double xl burger king meal for tea, and went to bed at midnight) |
| Road - Park Runs - Newport riverfront - 20190223 Newport riverfront park run |
23 Feb 19 09:03 |
18:50 |
3.108 |
9.90 |
6:04 |
156 |
163 |
5:49 |
36 | |
5:49 6:06 6:15 6:15 |
Nike Vaporfly 4pc |
Was hoping for a new km & mile pb after last weekend, but set off far too fast and suffered |
| Road - Park Runs - Cardiff - 20190216 Cardiff park run |
16 Feb 19 09:07 |
18:07 |
3.109 |
10.30 |
5:50 |
167 |
174 |
5:38 |
28 | |
5:38 5:47 6:04 5:42 |
Nike Vaporfly 4pc |
2nd run in Nikes - new 5k PB by 19! seconds, and was only 1 second slower than my mile pb.
Got up at 8:15, no breakfast, had a double caffiene sis gel at 8:45, ran an easy mile at 8:50ish, and smashed it. |
| Road - Park Runs - Cardiff - 20190105 Cardiff park run |
05 Jan 19 09:01 |
18:46 |
3.104 |
9.93 |
6:03 |
164 |
172 |
5:58 |
24 | |
5:58 6:05 6:09 5:29 |
Nike Vaporfly 4pc |
1st run in Nike vaporflys |
