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Location Date/Time of run Run   duration   (mm:ss) Run  distance  (miles) Average Speed (mph)      Average      Pace (m:ss/mile) Average Heart Rate Max  Heart  Rate   Fastest   Mile (m:ss)  Elevation  gain (m) Map Each Mile (m:ss) Shoes Comment
Road - Races - Triathlon - 20240428 The First Tri - run 28 Apr 24 10:06 39:55 5.747 8.64 6:57 179 189 6:39 90view on os maps 7:00  6:39  7:07  6:46  6:48  7:29 Nike Vaporfly 4pc
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 36view on os maps 6:19  6:20  6:17  5:53 Nike Vaporfly 4pc
Road - Races - 20240310 Chilly 10k 10 Mar 24 11:30 41:12 6.251 9.10 6:35 154 171 6:33 46view on os maps 6:37  6:33  6:38  6:38  6:36  6:36  6:18 Nike Alphafly
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 20view on os maps 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 28view on os maps 6:20  6:05  6:14  6:04 Nike Vaporfly 4pc
Road - Races - 20240303 Newport half marathon 03 Mar 24 09:00 1:27:22 13.131 9.02 6:39 142 161 6:32 164view on os maps 6:40  6:41  6:38  6:39  6:44  6:35  6:46  6:37  6:38  6:36  6:43  6:45  6:32  6:11 Nike Alphafly
Road - Races - 20231001 Cardiff half 01 Oct 23 10:02 1:29:33 13.178 8.83 6:48 169 190 6:43 118view on os maps 6:43  6:44  6:47  6:48  6:47  6:49  6:44  6:48  6:47  6:47  6:58  6:54  6:51  6:03 Nike Alphafly
Road - Races - 20230802 Run4All 5k 02 Aug 23 19:01 19:30 3.111 9.57 6:16 161 170 6:05 21view on os maps 6:05  6:28  6:17  6:04 Nike Alphafly
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 36view on os maps 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 48view on os maps 6:28  6:40  6:33  6:24 Nike Vaporfly 4pc
Road - Races - 20230712 Swansea Bay 5k series 12 Jul 23 18:58 19:57 3.118 9.38 6:24 168 188 5:47 33view on os maps 5:47  6:20  7:05  6:30 Nike Alphafly
Road - Races - 20230702 Porthcawl 10k 02 Jul 23 10:01 40:39 6.239 9.21 6:31 161 173 6:16 94view on os maps 6:16  6:21  6:39  6:39  6:46  6:29  6:11 Saucony Kinvara 2 (red)
Road - Races - Aquathlon - 2023029 PBB Aquathlon - run 29 Jun 23 19:18 20:16 3.109 9.20 6:31 150 161 6:25 62view on os maps 6:25  6:41  6:28  6:24 Nike Vaporfly 4pc
Road - Races - Triathlon - 20230624 Bowood House Tri - run 24 Jun 23 14:55 21:12 2.930 8.29 7:14 160 168 6:59 97view on os maps 6:59  7:11  7:33 Altra Escalante 2.5 Home
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 242view on os maps 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 56view on os maps 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 35view on os maps 6:27  6:36  6:27  6:26 Nike Vaporfly 4pc
Road - Races - Triathlon - 20230521 #51 Fiver Cotswold Tri - run 21 May 23 08:11 40:22 6.042 8.98 6:41 190 201 6:34 51view on os maps 6:48  6:43  6:39  6:34  6:34  6:45  7:25 Saucony Kinvara 2 (red)
Road - Races - Triathlon - 20230513 Lake 62 sprint tri - run 13 May 23 10:21 25:17 3.640 8.64 6:57 203 213 6:53 34view on os maps 6:59  6:58  6:53  6:55 Saucony Kinvara 2 (red) Off road, wore Salming? trail shoes
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 68view on os maps 6:49  6:46  6:39  5:58 Nike Vaporfly 4pc
Road - Races - 20230423 London marathon 23 Apr 23 10:02 3:12:40 26.417 8.23 7:18 159 199 6:40 209view on os maps 6:40  6:43  6:40  6:44  6:51  6:48  6:47  6:48  6:53  6:51  7:03  7:16  7:19  7:22  7:23  7:43  7:38  7:40  7:43  7:28  7:50  8:02  8:08  7:51  7:45  7:45  7:08 Nike Alphafly
Road - Races - Triathlon - 20230402 Amman Valley tri - run 02 Apr 23 11:10 20:43 3.304 9.57 6:16 192 209 6:10 68view on os maps 6:34  6:14  6:10  5:45 Altra One 25
Road - Races - 20230326 Cardiff Bay 10k 26 Mar 23 11:01 38:28 6.256 9.76 6:09 165 178 6:01 53view on os maps 6:03  6:01  6:06  6:06  6:14  6:26  6:02 Nike Alphafly
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 83view on os maps 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 81view on os maps 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 177view on os maps 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 107view on os maps 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 79view on os maps 6:51  6:31  6:52  6:37  6:39  7:13 Nike Vaporfly 4pc
Road - Races - 20221002 London Marathon 02 Oct 22 09:47 3:05:44 26.369 8.52 7:03 156 180 6:46 213view on os maps 7:04  7:00  7:04  7:00  7:11  7:12  7:09  7:10  7:10  7:04  7:03  7:04  7:05  7:11  6:56  7:09  7:03  7:00  7:14  6:51  6:57  7:04  7:04  6:46  6:57  6:54  6:25 Nike Alphafly
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 30view on os maps 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 37view on os maps 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 0view on os maps 6:31  6:24  6:29  6:23  6:27  6:26  6:07 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 42view on os maps 6:24  6:27  6:02 Nike Vaporfly 4pc
Road - Races - Triathlon - 20220717 Not the Gower sprint tri - run 17 Jul 22 10:02 20:20 2.666 7.87 7:38 156 166 7:48 52view on os maps 7:48  7:48  7:07 Other  Gower sprint was originally on Sunday so had entered it along with olympic on the Saturday but they moved it so the Saturday alongside the olypmic. I decided to do it on my own - and gave it a good go 'race effort'
Road - Races - Triathlon - 20220716 Gower olympic tri - run 16 Jul 22 09:45 40:01 5.269 7.90 7:36 158 176 7:21 106view on os maps 7:40  7:49  7:21  7:43  7:35  7:00 Other 50% beach run so wore green Merrel trainers
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 50view on os maps 6:22  6:28  6:06 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 45view on os maps 6:18  6:22  6:17 Nike Vaporfly 4pc
Road - Races - Triathlon - 20220626 Bowood House tri - run 26 Jun 22 13:46 21:38 2.937 8.15 7:22 196 207 7:09 104view on os maps 7:09  7:15  7:44 Other
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 413view on os maps 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 - 20220612 St Albans half marathon 12 Jun 22 10:00 1:27:28 13.086 8.98 6:41 158 178 6:16 304view on os maps 6:35  6:46  6:31  7:03  6:47  6:44  6:52  6:47  6:45  6:57  6:39  6:17  6:16  5:45 Nike Alphafly
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 68view on os maps 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 60view on os maps 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 160view on os maps 6:09  6:26  6:12  6:16 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 53view on os maps 6:30  6:20  6:12  6:10 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 65view on os maps 6:15  6:18  6:05 Nike Vaporfly 4pc
Road - Races - 20220424 Shepperdine marathon 24 Apr 22 09:04 1:34:01 13.516 8.63 6:57 155 164 6:20 181view on os maps 6:20  6:35  6:42  6:39  6:39  6:41  6:46  6:44  6:41  6:38  6:35  6:48  6:49  14:23 Nike Alphafly Felt tough after 5 miles, was thinking of quitting after 7 or 8 miles, ran to the half way distance, on target time to be fait (1:27, aiming for a 2:55), but knew I couldn't maintain that pace for another 1.5 hours, so stopped - DNF'd! for the first time ever. Walked 2 or 3 miles back to the start. Thought that if I can't pb its better to stop and not ruin myself, find another marathon in a month or so, rather than finishing in 3:15 or whatever it might have been, and being knackered for weeks.
Road - Races - 27032022 Cardiff half marthon 27 Mar 22 10:00 1:22:14 13.150 9.59 6:15 162 173 6:07 230view on os maps 6:07  6:09  6:13  6:13  6:17  6:27  6:10  6:17  6:13  6:24  6:32  6:11  6:10  5:40 Nike Alphafly
Road - Races - 20220313 Chippenham Spring 10 Miler 13 Mar 22 10:06 1:02:44 9.902 9.47 6:20 163 172 6:03 180view on os maps 6:22  6:03  6:10  6:12  6:18  6:20  6:26  6:45  6:32  6:11 Nike Alphafly
Road - Races - 20220212 Cardiff Winter Warmer 12 Feb 22 09:00 1:23:47 12.780 9.15 6:33 160 166 6:14 185view on os maps 6:14  6:40  6:31  6:20  6:39  6:35  6:30  6:41  6:36  6:32  6:39  6:41  6:36 Nike Alphafly
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 31view on os maps 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 0view on os maps 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 56view on os maps 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 14view on os maps 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 53view on os maps 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 87view on os maps 6:34  6:34  6:20  6:33  6:21  6:28  6:22 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 144view on os maps 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 63view on os maps 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 138view on os maps 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 8view on os maps 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 288view on os maps 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 63view on os maps 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 217view on os maps 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 105view on os maps 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 188view on os maps 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 64view on os maps 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 144view on os maps 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 413view on os maps 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 - Races - Duathlon - 20210421 Chilly duathlon - run 2 11 Apr 21 12:13 11:58 1.929 9.67 6:12 167 176 6:06 47view on os maps 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 44view on os maps 5:45  6:06 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 68view on os maps 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 62view on os maps 6:00  6:32 Nike Vaporfly 4pc
Road - Races - Triathlon - 20201004 The Last Tri - run 04 Oct 20 10:37 19:52 2.902 8.76 6:51 161 170 7:11 143view on os maps 7:12  7:11  6:05 Saucony Type A6 (Orange 1)
Road - Races - Triathlon - 20200816 UK Ultimate Tri - run 16 Aug 20 14:01 4:43:05 25.922 5.49 10:55 125 150 8:35 184view on os maps 8:35  8:47  9:04  13:19  15:04  9:38  8:56  9:10  13:03  9:42  10:43  10:31  11:01  10:29  10:12  10:26  10:26  11:01  10:37  10:29  12:59  15:21  11:43  11:38  10:54  10:01 Altra Solstice
Road - Races - 20200314 2020 Fission 14 Mar 20 09:09 2:09:56 19.989 9.23 6:30 159 175 6:25 0view on os maps 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 0view on os maps 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 100view on os maps 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 - 20191109_101109 09 Nov 19 10:11 57:49 6.137 6.37 9:25 167 186 9:04 87view on os maps 9:23  9:32  9:38  9:35  9:33  9:04  7:28 Altra One 25 Mo Run Cardiff - Paced Dan to his first sub 1 hour 10k (and only his 2nd 10k ever)
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 884view on os maps 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 171view on os maps 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 7view on os maps 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 241view on os maps 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 81view on os maps 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 245view on os maps 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 43view on os maps 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 415view on os maps 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 15view on os maps 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 156view on os maps 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 104view on os maps 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 66view on os maps 6:06  5:56  6:02  5:42 Nike Vaporfly 4pc Fantastic pace! The Nike's are virtually cheating
Road - Races - 20190505 Newport marathon 05 May 19 09:00 2:57:30 26.278 8.88 6:45 157 167 6:33 1071view on os maps 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 - Duathlon - 20190414 Cosmeston - run 2 14 Apr 19 08:23 09:54 1.506 9.13 6:34 157 162 6:41 0view on os maps 6:41  6:21 Trailroc 245
Road - Races - Duathlon - 20190414 Cosmeston - run 1 14 Apr 19 07:30 18:23 2.913 9.51 6:19 163 170 6:06 0view on os maps 6:06  6:28  6:23 Trailroc 245
Road - Races - Triathlon - 20190331 NEWTcracker - run 31 Mar 19 10:50 18:19 3.064 10.04 5:59 161 168 5:57 0view on os maps 6:02  5:59  5:57  5:25 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 437view on os maps 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 229view on os maps 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 - Races - Duathlon - 20190217 Chilly duathlon - run 2 17 Feb 19 12:30 12:09 1.953 9.64 6:13 161 166 6:13 25view on os maps 6:13  6:13 Saucony Type A6 (Orange 1)
Road - Races - Duathlon - 20190217 Chilly duathlon - run 1 17 Feb 19 11:53 11:34 1.949 10.11 5:56 162 169 5:49 26view on os maps 5:49  6:04 Saucony Type A6 (Orange 1)
Road - Races - Duathlon - 20181103 Ballbuster - run 2 03 Nov 18 10:25 57:51 7.626 7.91 7:35 153 168 6:52 219view on os maps 7:44  7:12  7:33  7:10  6:52  7:24  8:40  8:25 Altra One 25
Road - Races - Duathlon - 20181103 Ballbuster - run 1 03 Nov 18 08:05 57:09 7.875 8.27 7:15 151 161 6:32 0view on os maps 7:04  6:41  7:07  6:32  6:40  7:10  8:39  8:18 Altra One 25
Road - Races - 20181029 Long Course Weekend Mallorca - run 29 Oct 18 08:03 3:09:00 25.444 8.08 7:26 153 165 7:15 21view on os maps 7:15  7:26  7:22  7:27  7:23  7:19  7:22  7:19  7:18  7:23  7:27  7:18  7:21  7:20  7:23  7:29  7:22  7:21  7:23  7:25  7:30  7:40  7:30  7:54  7:52  7:15 Altra One 25
Road - Races - 20181007 Cardiff half marathon 2018 07 Oct 18 09:59 1:24:25 13.150 9.35 6:25 164 174 6:18 161view on os maps 6:21  6:22  6:26  6:30  6:27  6:28  6:24  6:27  6:24  6:32  6:29  6:25  6:18  5:40 Altra One 25
Road - Races - Triathlon - 20180923 Sandman tri - run 23 Sep 18 11:39 42:18 5.991 8.50 7:04 161 169 6:39 3779view on os maps 6:51  6:39  7:14  7:20  6:51  7:28 Trailroc 245
Road - Races - Triathlon - 20180908 Saundersfoot sprint tri - run 08 Sep 18 08:54 19:42 3.095 9.43 6:22 161 166 6:21 9view on os maps 6:21  6:24  6:21  6:16 Saucony Type A6 (Orange 1)
Road - Races - Triathlon - 20180901 NISV sprint tri - run 01 Sep 18 13:34 20:14 3.136 9.30 6:27 167 172 6:23 196view on os maps 6:23  6:31  6:30  6:12 Saucony Type A6 (Orange 1)
Road - Races - Triathlon - 20180826 Burry port tri - run 26 Aug 18 08:44 43:15 6.530 9.06 6:37 158 166 6:26 108view on os maps 6:52  6:41  6:26  6:46  6:43  6:28  6:15 Saucony Type A6 (Orange 1)
Road - Races - Triathlon - 20180811 Gower sprint tri - run 11 Aug 18 09:01 19:44 2.816 8.56 7:00 166 172 6:55 68view on os maps 7:03  6:55  7:05 Saucony Type A6 (Orange 1)
Road - Races - Triathlon - 20180805 Snowman full - run 05 Aug 18 10:59 1:10:25 5.418 4.62 13:00 161 182 7:38 699view on os maps 16:27  20:54  11:20  11:06  7:38  7:04 X-Talon 212
Road - Races - Triathlon - 20180718 K2 evening tri - run 18 Jul 18 19:42 15:01 2.393 9.56 6:17 167 173 6:21 50view on os maps 6:23  6:21  5:47 Saucony Type A6 (Orange 1)
Road - Races - Triathlon - 20180630 Gower Olympic tri - run 30 Jun 18 09:44 43:37 5.921 8.15 7:22 166 178 6:48 224view on os maps 7:46  6:48  6:56  8:20  7:15  7:05 Saucony Type A6 (Orange 1)
Road - Races - Triathlon - 20180617 Lakesman - run 17 Jun 18 12:52 3:50:11 25.547 6.66 9:01 135 154 8:02 247view on os maps 8:17  8:33  8:43  8:41  8:59  9:06  8:41  9:58  8:24  8:50  9:03  8:35  8:42  8:29  9:24  10:14  9:32  9:36  9:44  9:32  10:11  9:35  8:56  8:21  8:02  7:27 Altra One 25  Ran it all, apart from walking most aid stations for water/coke. FElt fine for first 10-15 miles, but really struggled for the next 5 or so. Charlote gave me some painkillers, and along with drinking coke from mile 13 I felt better nd better, smashing the last 3 miles for a sub 4 run!
Road - Races - Triathlon - 20180520 Slateman tri - run 20 May 18 11:47 59:47 7.191 7.22 8:19 157 170 7:25 384view on os maps 7:59  7:25  11:40  7:59  7:46  7:31  8:12  6:33 Saucony Type A6 (Orange 1)
Road - Races - Triathlon - 20180513 Llanelli sprint tri - run 13 May 18 08:31 19:58 3.073 9.24 6:30 160 168 6:20 406view on os maps 6:40  6:30  6:20  6:17 Saucony Type A6 (2)
Road - Races - 20180429 Newport marathon 29 Apr 18 09:29 3:10:55 26.219 8.24 7:17 0 0 7:14 1view on os maps 7:15  7:15  7:14  7:16  7:15  7:16  7:15  7:15  7:15  7:15  7:15  7:16  7:15  7:15  7:14  7:15  7:15  7:16  7:15  7:15  7:15  7:15  7:15  7:25  7:32  7:32  7:34 Altra One 25 Great run!  Due to illness in the Lakes at end of Feb I hadn't trained enough to go for sub 3, so was thinking 3:15 would be ok, anything better a bonus. I started out at 7:15 miles and held that or slighty better (average  was 7:13 at mile 20) all the way to mile 23, but the last 3 miles I lost 10 seconds on each previous mile. I didn't 'bonk' though. Felt fine at halfway, 1:35:10, and really noticed others slowing down then, but managed to keep my pace. Accorsing to the official timings I started around 220th and overtook several people every timng spot, and finished 138th. Had usual grapes + yog + porridge for brekky at 6am, then had a torq gel an hour before (was 30 mins but then the start was delayed by 30 mins). Had a sis electrolyte gek at about 7-8 miles, then grabbed a high 5 gel and had that at about between 11 and 12. Started sipping on a sis double caffiene at about mile 17-18 and the first one lasted to about mile 21. Popped another double caffiene at 22, and sipped on that the rest of the way (think I threw some away at mile 25). Took several slallows of water at each water stop (every 3 miles?) The day before ate fish and quinoa for lunch and then a decent sized lasagne and chips Shame the garmin 935 lost my run! Managed to download Ste's and alter the timings to be somewhat like mine.
Road - Races - 20180408 Kymin Dash 08 Apr 18 11:00 48:45 6.937 8.54 7:02 164 173 6:09 287view on os maps 9:22  7:11  6:46  6:26  6:09  6:49  6:25 Trailroc 245 Starts with a 1.5 mile tarmc climb, then mostly downhill or flat, on mud / forest roads, final bit is flat and fast. 20th out of 295. Hard but will do again
Road - Races - Triathlon - 20180325 Newtcracker 2018 25 Mar 18 11:06 19:52 3.061 9.24 6:29 165 171 6:29 886view on os maps 6:29  6:29  6:33  6:01 Saucony Type A6 (3)
Road - Races - 20180310 20-20 Fission 10 Mar 18 09:08 1:26:26 12.459 8.65 6:56 168 177 6:30 168view on os maps 6:30  6:43  6:45  6:45  6:52  6:56  6:56  6:59  7:16  7:05  7:09  7:09  7:18 Altra One 25 3rd! But to be honest most runners were doing the 20 miler. Had hoped for 3 hour marathin pace, but went off too quick and slowed significantly, so overall 6:55 is a little slow
Road - Races - Triathlon - 20180218 Chilly duathlon - run 2 18 Feb 18 13:36 12:17 1.942 9.49 6:19 166 171 6:26 31view on os maps 6:26  6:12 Saucony Type A6 (3)
Road - Races - Triathlon - 20180218 Chilly duathlon - run 1 18 Feb 18 12:59 12:06 1.955 9.69 6:11 161 168 6:11 30view on os maps 6:11  6:12 Saucony Type A6 (3)
Road - Races - Duathlon - 20171119 Chilly duathlon - run 2 19 Nov 17 12:49 12:46 1.951 9.17 6:33 163 166 6:32 27view on os maps 6:32  6:33 Saucony Type A6 (3)
Road - Races - Duathlon - 20171119 Chilly duathlon - run 1 19 Nov 17 12:11 12:11 1.959 9.65 6:13 159 169 6:07 27view on os maps 6:07  6:20 Saucony Type A6 (3)
Road - Races - 20171112 Cardiff Mo run 10k 12 Nov 17 12:00 40:15 6.251 9.32 6:24 169 178 6:24 87view on os maps 6:24  6:25  6:26  6:22  6:36  6:35  6:24 Saucony Type A6 (3) Couldn't quite break 40 mins, but the run was slightly long, and Endomondo reckons the best 10k was 39:58 - much better than I thought I'd do today
Road - Races - Triathlon - 20171008 the last tri 08 Oct 17 09:58 22:29 3.393 9.05 6:38 164 173 6:36 43view on os maps 6:37  6:42  6:36  6:34 Saucony Type A6 (3)
Road - Races - Cardiff half marathon 20171001 01 Oct 17 10:03 1:28:54 13.159 8.88 6:45 169 182 6:37 163view on os maps 6:47  6:46  6:44  6:48  6:43  6:43  6:41  6:46  6:37  6:50  6:54  6:43  6:48  6:38 Saucony Type A6 (3)
Road - Races - Triathlon - 20170813 Cotswold Classic - run 13 Aug 17 09:30 1:35:31 12.857 8.08 7:26 158 169 6:56 103view on os maps 8:08  6:56  7:14  7:11  7:14  7:19  7:14  7:07  7:36  7:39  7:34  7:54  7:31 Saucony Type A6 (3)
Road - Races - Triathlon - 20170730 Snowman Full - run 30 Jul 17 11:11 1:14:07 5.353 4.33 13:51 151 168 7:19 736view on os maps 18:02  22:53  12:08  11:10  7:19  7:20 X-Talon 212
Road - Races - Triathlon - 20170709 Roth - run 09 Jul 17 12:58 4:45:34 25.985 5.46 10:59 124 159 7:45 379view on os maps 7:45  9:36  9:07  9:06  9:05  9:16  10:07  12:55  16:17  13:42  9:42  14:03  14:26  14:32  14:33  12:03  10:14  9:05  12:36  10:28  10:41  10:16  9:06  8:32  9:29  8:56 Saucony Type A6 (3)
Road - Races - Triathlon - 20170625 Cardiff Sprint Tri - run 25 Jun 17 09:18 20:15 3.067 9.09 6:36 160 169 6:27 58view on os maps 6:43  6:36  6:27  7:19 Saucony Type A6 (3)
Road - Races - Triathlon - 20170621 K2 evening tri - run 21 Jun 17 19:43 16:10 2.349 8.72 6:53 165 171 6:50 50view on os maps 6:50  7:02  6:36 Saucony Type A6 (3)
Road - Races - 20170618 Caerphilly 10k 18 Jun 17 10:05 41:01 6.162 9.01 6:39 165 174 6:17 101view on os maps 6:20  6:17  6:33  6:59  6:55  6:55  6:13 Saucony Type A6 (3) Better than I expected, after cycling 33 miles quick yesterday morning then running a 19:33 park run too - very warm, and the hill at mile 4 broke me
Road - Races - Triathlon - 20170604 Cotswold 113 - run 04 Jun 17 09:29 1:41:07 12.756 7.57 7:56 151 163 7:26 108view on os maps 7:47  7:43  7:54  7:26  9:20  7:31  7:45  7:41  7:57  8:01  8:02  8:12  7:40 Saucony Type A6 (3)
Road - Races - Triathlon - 20170528 Swansea tri - run 28 May 17 18:05 19:28 2.986 9.20 6:31 165 171 6:26 37view on os maps 6:37  6:26  6:31 Saucony Type A6 (3)
Road - Races - Triathlon - 20170514 Llanelli Sprint Tri - run 14 May 17 08:43 19:50 3.081 9.32 6:26 162 169 6:22 57view on os maps 6:33  6:25  6:22  5:55 Saucony Type A6 (3)
Road - Races - 20170430 Cardiff 5k Race for Victory 30 Apr 17 18:59 18:50 3.091 9.85 6:05 166 175 5:51 32view on os maps 5:51  6:08  6:20  5:48 Saucony Type A6 (3) 11 seconds slower (chip time was 18:45) than yesterdays pb park run - the first two miles were similar but the last mile I struggled on
Road - Races - Triathlon - 20170423 The First Tri Lydney - run 23 Apr 17 10:23 22:12 3.362 9.09 6:36 163 169 6:36 39view on os maps 6:37  6:37  6:36  6:33 Saucony Type A6 (3)
Road - Races - Triathlon - 20170409 Newt cracker tri - run 09 Apr 17 10:33 19:37 3.090 9.45 6:21 164 168 6:10 23view on os maps 6:26  6:30  6:10  5:42 Saucony Type A6 (3)
Road - Races - 20170402 Cardiff and Vale College 10k 02 Apr 17 11:00 39:14 6.264 9.58 6:16 169 174 6:07 193view on os maps 6:07  6:07  6:10  6:18  6:26  6:29  6:04 Saucony Type A6 (3) Plan was 6:10 miles, so I was slightly ahead on the first 2, bang on on the 3rd, but just couldn't maintain pace, losing 30 seconds in the last 2 miles - Endo reckoned my 10k time was 38:42, which is exactly the same as my current 10k pb...
Road - Races - Duathlon - 20170325 Mumbles duathlon - run 2 25 Mar 17 09:19 20:08 3.166 9.44 6:22 161 167 6:17 20view on os maps 6:23  6:24  6:17  6:18 Saucony Type A6 (3)
Road - Races - Duathlon - 20170325 Mumbles duathlon - run 1 25 Mar 17 08:00 18:43 3.053 9.79 6:08 162 170 6:01 20view on os maps 6:01  6:11  6:11  6:39 Saucony Type A6 (3)
Road - Races - 20170305 Newport half 2017 05 Mar 17 09:00 1:26:45 13.088 9.05 6:38 160 169 6:28 251view on os maps 6:35  6:38  6:34  6:42  6:43  6:28  6:52  6:38  6:43  6:40  6:36  6:37  6:28  5:45 Saucony Type A6 (3) Great run! Very windy, help a lot going out for the first 6 miles, but was a bugger for the next 3 or so, before helping again for all but the final mile or so, which was very windy into my face. Really happy with the time, wanted to negative split but the wind and a few hills made consistent pacing tricky. I'd aimed for 1:28 with a hop for 1:27, so 1:26 is brilliant! Endo suggests I was just 8 seconds slower than my pb I set in Cardiff in 2014, so this is the second fastest half I've run. And look at the hr, 9 or 10 lower than all previous half runs! Could definately have gone faster, but its going to be tough to break 1:25. I ran 2 miles yesterday, and 2 the day before - is the mile a day helping my hr? No problems with feet or anything else. Had porridge 2 hours before, 1 normal sis cafiene gel half an hour before and a double caffiene between miles 6 and 8 ish. Took a couple of swigs of water at mile 3 but nothing else. Will do this run again - nice route and a good number of people without being mega busy - the sub 1:30 pen was easy to get to and nice and relaxed,  The fact that I did a 2:15 turbo session as a sson as we got back from the run suggests I had plenty of energy left!
Road - Races - Duathlon - 20170219 Chilly duathlon - run 2 19 Feb 17 13:01 12:51 1.928 9.00 6:40 163 167 6:40 32view on os maps 6:40  6:40 Saucony Type A6 (3)
Road - Races - Duathlon - 20170219 Chilly duathlon - run 1 19 Feb 17 12:22 12:01 1.956 9.76 6:09 161 170 6:00 27view on os maps 6:00  6:18 Saucony Type A6 (3)
Road - Races - Duathlon - 20161120 Chilly duathlon - run 2 20 Nov 16 12:57 13:33 1.928 8.54 7:02 163 167 7:02 26view on os maps 7:02  7:02 Saucony Type A6 (2)
Road - Races - Duathlon - 20161120 Chilly duathlon - run 1 20 Nov 16 12:16 13:34 1.978 8.75 6:51 162 170 6:26 25view on os maps 6:26  7:18 Saucony Type A6 (2)
Road - Races - 20161120 Chilly 10k 20 Nov 16 10:14 40:07 6.278 9.39 6:23 167 174 6:06 69view on os maps 6:06  6:22  6:15  6:32  6:26  6:41  6:21 Saucony Type A6 (2) Tough run, but one of my fastest 10k's - and am doing a duathlon 2 hours later
Road - Races - 20161113 Cardiff Mo run 10k 13 Nov 16 11:23 40:18 6.165 9.18 6:32 167 173 6:12 1322view on os maps 6:12  6:30  6:25  6:44  6:46  6:39  6:14 Saucony Type A6 (2) Had hoped to break 40 mins, but struggled in the second half. Not surprising considering how little running I've done recently due to dodgy hip/ares/leg
Road - Races - 20161002 Cardiff half marathon 16 02 Oct 16 10:01 1:27:46 13.140 8.98 6:41 169 178 6:35 141view on os maps 6:42  6:42  6:46  6:45  6:44  6:40  6:42  6:39  6:35  6:46  6:36  6:39  6:38  5:56 Saucony Type A6 (2) Very good run. Set off easy, targetted 45 mins for first half then planned to try to negative splty - and I did! Probably second best run (after manchester marathon) pacing and enjoyment wise, as I didn't go flat out until mybe the last mile. After Hever castle middle distance tri last Sunday very happy with today
Road - Races - Triathlon - 20160925 Hever Castle Gauntlet - run 25 Sep 16 11:53 1:46:02 12.866 7.28 8:14 155 168 7:31 384view on os maps 8:00  8:41  7:48  8:34  8:01  7:38  8:27  8:43  8:08  8:28  8:41  7:31  8:29 Saucony Kinvara 2 (green) More of a trail run than rd, but bone dry so hard underfoot. Undulcating course, happy with time
Road - Races - Triathlon - 20160903 - Gower olympic tri - run 03 Sep 16 09:47 43:28 5.799 8.00 7:30 157 164 6:59 319view on os maps 8:09  6:59  7:09  8:09  7:15  7:13 Saucony Type A6 (2) Sandy, hilly, very wet
Road - Races - Triathlon - 20160806 Gower Sprint Tri - run 06 Aug 16 09:01 20:15 2.817 8.35 7:11 158 163 7:07 41view on os maps 7:07  7:19  7:07 Saucony Type A6 (2) About half of the run was on sandy beach
Road - Races - Triathlon - 20160721 Cotswold 226 - run 17 Jul 16 12:05 4:09:10 23.830 5.74 10:27 142 163 8:27 266view on os maps 8:27  8:48  8:59  9:01  11:27  9:04  9:19  9:46  9:19  10:29  11:20  10:25  11:33  12:29  10:42  11:05  10:48  11:37  11:36  11:56  11:56  8:59  11:26  10:23 Saucony Type A6 (2) Slowest marathon ever! - was it just the heat (it was hot), or did I overcook the bike?
Road - Races - Triathlon - 20160626 Cardiff tri 2016 run 26 Jun 16 08:44 41:19 6.077 8.82 6:48 162 169 6:44 82view on os maps 6:49  6:46  6:44  6:47  6:51  6:52  6:25 Saucony Type A6 (2) Consistent pace!
Road - Races - Triathlon - Porthcawl Olympic Tri - Run 2016 22 May 16 09:10 40:27 6.001 8.90 6:44 161 168 6:35 85view on os maps 6:50  6:43  6:35  6:54  6:48  6:37  0:00 Saucony Type A6 (2) Not bad, was getting quicker all the way round
Road - Races - Triathlon - Llanelli Sprint Tri - run 2016 15 May 16 09:11 19:34 3.042 9.33 6:26 161 170 6:21 37view on os maps 6:30  6:28  6:21  6:08 Saucony Type A6 (2)
Road - Races - 20160502 Milton Keynes marathon 02 May 16 10:03 3:24:26 26.093 7.66 7:50 157 173 6:36 473view on os maps 6:46  6:51  6:45  6:36  6:48  6:47  6:44  6:54  6:53  6:53  6:47  6:59  7:15  7:26  7:49  7:49  12:18  8:59  8:53  8:54  9:07  9:02  9:03  8:57  8:43  8:01  4:29 Saucony Type A6 (2) Aimed for sub 3 - and failed! Possibly too quick to the half mark at 1:29, but by mile 15 was suffering. Walked mile 17? then ran the rest at 150 hr (9 min mile) - poor
Road - Races - Milton Keynes 5k Rocket 2016 01 May 16 09:00 18:58 3.114 9.85 6:05 164 174 5:52 32view on os maps 5:52  6:11  6:17  5:34 Saucony Type A6 (2) The day before a 3 hour marathon attempt, so weas going to take it easy but predictably smashed it on the day - 4th fastest 5k ever, hard!
Road - Races - 20160410 Manchester Marathon 10 Apr 16 09:01 3:06:47 26.220 8.42 7:07 157 185 6:53 267view on os maps 7:08  6:53  7:00  7:07  7:10  7:08  7:03  7:10  7:02  7:06  7:12  7:06  7:10  7:06  7:09  7:11  7:01  6:54  7:03  7:12  7:00  7:17  7:25  7:21  7:21  7:02  6:43 Saucony Type A6 (2) Perfect run, pretty sure can go sub 3 next time... The day before: Did a 5km run at 09:30, 7:37 min/mile but quite hilly and with several gates, so actual running pace was a bit faster. Had lasagne and chips with a bit of sald for both lunch and dinner. Had a bag of crips and some nut in the evening. Went to bed at may 10:30, but couldn't sleep for what felt like hours. Woke up at 06:30 feeling knackered. Had yogurt and fruit, followed by a bowl of porridge with some sugar, and a glass of oj for brekky, before 07:00. Dont remember drinking or eating anything else. It had frozen over night (frost on cars) and was cold before the start (wore an old t-shirt  which I threw away at the start). Wore ron-hill shorts and running vest, more mile 'London' socks and type a6 Saucony shoes. Lubed up with plenty of vaseline jelly on feet, nips and crotch (but forgot arm pits). Was carrying two SIS Go gels from the start but they had caffeine so I didn't want them until half way. The first water stop was at 6 miles ish so I had a good drink of water and two sis non-caffeine gels in the next mile. I had several good mouthfuls of water at each water station. Think I had a SIS go electolyte gel (possibly raspberry) at maybe mile 10 and it was nice. Then had a normal caffiene gel (cola) at mile 14, and another at maybe mile 18. I tired another electolyte gel at 20-21 miles but couldn't finish it. Then at maybe 23 miles had a double espresso 150mg caffeiene go gel and that was good. Wasn;t sure what pace to go at, decided sub 3 would be too hard, so instead decided 3:0x would be a good time, which is 7:14 or under. So I set off at 7:10's and see how it goes. Wasn't surprised when several miles were ~7:00 but felt good, low hr (after the initial high 180 readings went back to 152 ish) and could breath fine, drink fine, so thought I'd see how long I could do that. At half way my time was 1:32 something, so I thought brill, should be sub 3:10 if I can just maintain this pace. I expected it to get harder af amybe mile 15-18, but was still getting some good times just over 7:00. I think at mile 20ish I saw Ste's yellow calf socks in the distance and though I'd see if I could catch him up. It took maybe 2 more miles but I caught him and we ran together for a bit. but after a bit less than a mile he said he couldn't keep up and dropped back. I was still feeling good, no suggestion og walking nor struggling yet so I kept plugging away. One or two people were walking now and I was overtaking a lot of others. By mile 23 I was feeling tight calves, and I'd felt hot spots in my toes for miles, but nothing too bad. I was getting a little desperate for a caffeien gel which I'd read would be near the end, and finally at maybe mile 23 I got one, and more water. I took a mile to drink the gel and felt good, but my times were now ~7:15 ish, I was slowing a bit. I was still overtaking plenty of people who must have gone out too fast, and by now I had it in my head I'd achieve sub 3:10 as long as I could keep running, and even had thoughts of a negative split, but I was definately slowing down. I tried hard for the 25th mile, and thought I was running well, but the 25th mile was my slowest. The last mile I knew I'd finish string, and maybe  sped up a but, but it was a long last mile. Several mile markers had been 'late; compared to the watch, and the finish was too, maybe the whole run was a bit long. I heard Charlotte and the boys shouting near the finish and managed to give a good smile - I'd done it!  Didn't once think about London Good For Age of sub 3:05 untill the last half mile but realised it wasn't going to be - next time! So I'd ran it all fine, with a good low hr, no problems and just a popped blister on my big toe. Bit of chaffing under my arm pits, and my hr plaster was too high so have a red welt from that, but overall a very good run - brilliant! The next day my calves are very tight when walking, but cycling and swimming is fine. Milton Keynes in 3 weeks? Sub 3? Its got to be worth a try?
Road - Races - 20160403 Bournemouth Bay 10k 03 Apr 16 09:21 40:20 6.219 9.25 6:29 166 173 6:14 68view on os maps 6:14  6:25  6:31  7:08  6:18  6:22  6:08 Saucony Type A6 (2) Hard race - into the wind for the first 3k, then a steep zigzag up to the clifftop really ruined my sub 40min time.
Road - Races - Duathlon - 20160320 F3 Windsor Olympic Duathlon - run 2 20 Mar 16 10:46 20:23 3.140 9.24 6:30 156 165 6:24 26view on os maps 6:32  6:36  6:24  6:02 Saucony Type A6 (2)
Road - Races - Duathlon - 20160320 F3 Windsor Olympic Duathlon - run 1 20 Mar 16 09:01 39:56 6.264 9.41 6:23 162 169 6:16 65view on os maps 6:16  6:23  6:19  6:22  6:26  6:26  6:39 Saucony Type A6 (2)
Road - Races - 20160228 St Davids day 10k 28 Feb 16 12:01 38:42 6.106 9.47 6:20 167 173 6:14 72view on os maps 6:14  6:21  6:20  6:16  6:30  6:25  5:51 Saucony Type A6 (2) New 10k pb (at least it would have been had a bit the full 10k - felt good, worked very hard and 5 of the 6 miles were under 40min 10k pace - superb!
Road - Races - Duathlon - Chilly Duathlon 2016 - Run 2 21 Feb 16 13:15 12:52 1.913 8.92 6:44 164 170 6:49 34view on os maps 6:49  6:38 Saucony Type A6 (2)
Road - Races - Duathlon - Chilly Duathlon 2016 - Run 1 21 Feb 16 12:36 12:09 1.967 9.72 6:11 159 171 6:02 44view on os maps 6:02  6:20 Saucony Type A6 (2)
Road - Races - 20151115 Cardiff Mo Run 15 Nov 15 10:10 38:43 5.860 9.08 6:36 171 176 6:28 50view on os maps 6:28  6:30  6:31  6:46  6:47  6:37 Saucony Type A6 Hard! only 5.8 miles so well short, but pace was nowhere near sub 40 10k time.
Road - Races - 20151004 Cardiff half marathon 15 04 Oct 15 09:00 1:27:03 13.100 9.03 6:39 170 177 6:25 103view on os maps 6:32  6:25  6:32  6:34  6:30  6:36  6:44  6:45  6:39  6:51  6:55  6:46  6:37  6:24 Saucony Type A6
Road - Races - 20150920 Relish 2 Tunnels 10k Bath 20 Sep 15 10:14 40:17 5.461 8.13 7:23 164 176 5:22 69view on os maps 6:43  9:11  6:55  5:53  5:22  5:56 Saucony Type A6 Good but tough run through the two tunnels (hence the poor gps data). COuldn't quite break 40 mins.
Road - Races - 20150906 Cardiff 10k 06 Sep 15 10:01 39:26 6.177 9.40 6:23 171 178 6:15 37view on os maps 6:15  6:15  6:29  6:23  6:27  6:26  6:41 Saucony Endorphin I was hopinh gor 39:30 which would be a big pb by 20 seconds for the 10k. The first two miles were a bit faster really, I planned to run @ 6:20 min/miles, but then I had to work very hard to stay under 6:30. Very hard race, probably the 3rd hardest, after the two recent 1:26:30 halfs last year. Chuffed to bits with the time, and no problems during or gthe next day either.
Road - Races - Triathlon - Tuska Sprint Tri 2015 - run 16 Aug 15 08:28 19:05 2.989 9.40 6:23 164 173 6:29 40view on os maps 6:36  6:29  6:03 Saucony Type A6 Crap swim, great bike, good run
Road - Races - Triathlon - Outlaw - run 26 Jul 15 12:57 4:09:09 26.024 6.27 9:34 136 156 7:53 191view on os maps 8:55  9:02  8:35  8:37  8:57  8:58  8:53  9:11  8:48  9:24  9:26  9:42  8:59  9:25  8:55  8:40  9:02  9:34  8:42  10:58  11:35  10:54  11:24  13:27  10:59  7:53  9:40 Saucony Type A6
Road - Races - Triathlon - Cotswold 113 2015 - run 14 Jun 15 09:15 1:47:23 12.569 7.02 8:33 151 159 7:21 65view on os maps 7:34  7:21  8:05  7:35  8:34  7:45  8:26  7:56  9:41  8:48  10:52  9:47  8:49 Saucony Type A6 Rubbish run, felt so hard, can't even fully blame my sore foot. My ankles were very sore for the start and then I just had no oomph, walked quite a bit at the end
Road - Races - Triathlon - Llanelli Sprint tri - May 2015 17 May 15 09:07 19:34 3.070 9.41 6:22 159 166 6:12 124view on os maps 6:32  6:26  6:12  5:46 Saucony Type A6 Feet were cold when I started running, but pace was good and just got better abd better - great run after super fast bike ride
Road - Races - 20150504 Cardiff Bay 5 mile 04 May 15 11:01 31:17 4.993 9.58 6:16 172 177 5:58 31view on os maps 5:58  6:10  6:23  6:33  6:17 Saucony Type A6 Did the 2k fun run with Dan half an hour earlier and then lined up in good time. Goal time was 31 mins, 6:12 min/mile. I started off well, possibly too quick, but was on pac euntil the 4th mile. It was into the wind up the barrage and I struggled. Had the wind on the way back for the final mile abut 10+ people overtook me in the last half mile. I sprinted for the last 100m.   A hard race, but some new records, and if I can do another 6:25 mile I'd be on on for a new 10k record easily.
Road - Races - Triathlon - 20150425 Laguna Indoor Sprint Tri 25 Apr 15 08:06 19:28 3.107 9.58 6:16 169 174 6:16 0view on os maps 6:16  6:16  6:16  6:16 Saucony Type A6
Road - Races - Triathlon - 20150412 Carmarthen Sprint Triathlon - run 12 Apr 15 10:48 19:37 3.024 9.25 6:29 162 170 6:18 86view on os maps 6:18  6:28  6:42  5:59 Saucony Type A6
Road - Races - Duathlon - Chilly Duathlon 2015 ? Run 2 22 Feb 15 12:39 13:18 1.937 8.74 6:52 166 170 7:05 58view on os maps 7:05  6:37 Saucony Type A6
Road - Races - Duathlon - Chilly Duathlon 2015 ? Run 1 22 Feb 15 11:59 12:14 1.955 9.59 6:15 169 176 6:13 49view on os maps 6:13  6:18 Saucony Type A6
Road - Races - 20141116 Cardiff Mo?Run 10k 16 Nov 14 10:10 39:27 6.112 9.30 6:27 170 175 6:23 75view on os maps 6:23  6:25  6:24  6:38  6:28  6:31  5:43 Saucony Type A6
Road - Races - 20141005 Cardiff half marathon 05 Oct 14 09:00 1:26:45 13.149 9.09 6:36 168 174 6:27 145view on os maps 6:28  6:27  6:39  6:36  6:36  6:36  6:32  6:37  6:34  6:43  6:44  6:45  6:32  6:20 Saucony Type A6 This run was 3 weeks after the Ironman, and just 6 weeks after my previous half at the Severn Bridge. I didn't think I'd break the Severn Bridge record but was hoping I might beat my Cardiff half previous record of 1:29:30. Usual brekky at 7, drank a small glass of water, ate a banana at 8 then cycled down to work nice and easy. Got changed, faffed, had a gel and 2 ibuprofen at about 8:30, and left the office at 8:40. I thought I'd struggle through the crowds to get around the castle to the white pen but in the end got there with at least 10 mins to spare. Though the night had been cold (6c) standing in the crowd of sub 1:30 runners, about 15 rows back from the front, I wasn't at all cold in my vest and shorts. When the cannon went off we walked a few yards and pretty much started running as we crossed the timing mat. A lot of people were running a little bit faster than me, maybe I started too far up front, but I saw my pace and felt OK so stuck to it. It looks like I slowed down for the 3rd mile even though its flat. The 4th mile has the biggest hill of the run, for about a 3rd of a mile, but the other side is down all the way so the time is recovered. I took a gel at mile 4 and 8, and had a couple of swigs of water at each water stop, though I maintained full pace and didn't stop running at all. After about 6 miles I knew I was ahead of me previous time but it didnt even occue to me that I could beat my half marathon pb. Going up the hill of Roath lake wasn't too bad and I seem to have maintaned pace there, but for some reason struggled coming along the other side, even though some of that was downhill. The last hill up under the bridge got my hr up but I know its mostly down from there. I knew I'd break my cardiff pb now, but still hadn't considered beating the severn bridge time.  My watch had been going off earlier and earlier than the mile markers (and others had too) so it was only in the last mile or so it occurred to me that I might break my pb - but I was pretty tired. I sprinted the last stretch and if you trust endo I did take 13 seconds off it, though my official time was slower. Striaght after the race I was very tired, but not absolutely broken like at the Severn bridge and previous cardiff half's, and within minutes I was serioulsy thinking I could have gone quicker. My hr was also lower than previous runs. I think I set off without thinking I could do it, and feeling I was tired after a lot of races recently, so I didn't really try my very hardest. It does make me think that a sub 1:25 is possible, I just need to find the right race, and be on form. The next day my legs  were very sore when walking, and my calves mostly were equally sore on Tuesday, walking was awkward. On Wednesday I could walk almost normally but they were still sore.
Road - Races - Triathlon - Ironman Wales - Run 14 Sep 14 14:59 4:17:20 26.162 6.10 9:50 134 177 8:09 630view on os maps 8:41  9:48  8:19  8:11  8:09  8:26  8:34  9:26  8:43  8:50  8:43  8:47  8:39  12:02  12:19  10:23  10:20  8:56  9:16  10:37  14:14  11:58  10:52  9:41  12:02  9:48  9:45 Saucony Kinvara 2 (green)
Road - Races - 20140824 Severn Bridge Half marathon 24 Aug 14 09:08 1:26:38 13.070 9.05 6:38 169 180 6:13 296view on os maps 6:18  6:16  6:33  6:47  6:35  6:42  7:25  6:13  6:20  6:36  7:01  6:33  6:54  6:01 Saucony Type A6 With the Ironman in 3 weeks I wasn't sure whether to take it easy (aim for 1:45) or go for a pb, which I knew would be tough and might cause injury... in the end I decided to go for it. Had usual brekky at 6:45 am, and we left at 7:30 and arrived just after 8am. I had half a banana on the way, so maybe 7:45, and drank about 500ml of water on the way. I had a pee at the event village and took 2 Ibuprofen and had a gel at 8:30. Walked the long walk to the start and waited around for 10 mins or so until it started. I wore my new Ronhill superlight shorts, Sugoi piston top, white/grey Beluga? socks and Saucony Type A6 shoes (only worn them for up to 10ks until now, wasn't sure if it was a good idea to wear for a half, but they turned out great, no bliters or toe soreness at all. There was no wind, about 10 C - perfect. The '1:30' pen was literally the start line of the race, so I started maybe 3 people back from the very front line. Looking back down the hill of the bridge the whole carriageway was full of runners behind. From the start it was slightly uphill over the main bridge, but straight away my pace was fast - 6:20ish. After cresting the hill it was downhill for a mile or 2 and the pace was well up, easily sub 20min for the first 5 k. I felt good though, running well within my limits.The next 3 miles had the occasional short inclines but nothing major, though it certainly wasn't pancake flat. I knew a hard hill was coming up... I took a bottle of water at the 5k mark and swalled 2 or 3 mouthfuls but ouldn't manage more without breathing wrong. After 6 miles we finally came to 'the hill' - it wasn't long, but it was steep! A few people were walking up (and I was probably within the first 50 runners so none of these were slow) but I managed to 'run' all the way up, but my breathing was very heavy by the top. I did know that the next 2.5 miles were downhill after it though, so I figured I could relax a bit on that. And they were right. My fastest 5k was just after that hill so it surely was down all the way! By mile 10 I was feeling the pace but knew I only had a 5k to go, and at one point my average pace had been 6:33, well below my target of 6:40 for a new pb. We could see the bridge towers now, but I knew a mile or two would be uphill onto and over the middle of the bridge and I started to struggle. I'd opened the 1st of the 2 gels I was carrying at mile 3, and took 3 miles to sip away at it. I took a swig of water at the 10km mark, and then at mile 7 opened my second gel and again just took little swigs. At the 15km water station I took a bottle, drank a little and poured the rest over my head to 'refresh' me. The mile up to the middle of the hill was very hard and I knew I was slowing down. It wasn't steep but it was long, and I was at 7min/mile - was I going to lose my pb? I knew I should be able to pick up again down the other side of the bridge but in reality I only stopped slowing down. I got it back to 6:30 for that last downhill. It went flat for a while, and then we came off the motorway and downhill under neath it, nice - but then a nasty sting as we had to go uphill, only shjort but reasonably steep to just before the finish - I was knackered but knew I had a pb now. I ran over the finish line and had to lie down - what a great run! That night my legs were achey all night, so I went on the turbo for 20 mins the next morning which seemed to help  
Road - Races - Triathlon - 20140810 Liverpool tri - run 10 Aug 14 08:58 40:45 5.960 8.78 6:50 161 167 6:43 177view on os maps 6:52  6:43  6:45  6:55  6:43  7:04 Saucony Type A6 Another tough run, in the rain. Both big toes were numb from the cold wet bike ride for the first 2 miles, then slowly the right foot thawed out and felt OK, but my fractured left foot continued to feel odd the whole run. Very glad to run at sub 7 min pace, it was really windy in places, and there was a short section of cobblestones that were very uncomfortable to run on. was totally knackered at the end. The following day my toe is not too bad, but my right knee is very sore when cycling or walking up stairs.
Road - Races - 20140715 Long Course Weekend - Run 13 Jul 14 10:00 3:27:44 26.084 7.53 7:58 154 176 6:55 694view on os maps 7:37  7:35  7:54  9:08  7:56  8:34  7:46  7:53  7:45  7:49  7:31  8:00  7:45  7:48  7:48  8:49  8:00  7:40  8:10  8:36  8:11  8:56  8:01  7:27  6:55  7:44  5:33 Saucony Kinvara 2 (green) New marathon record! (And that was after my longest ever bike ride the day before). I'd been dreading this marathon for weeks, as I can still remember how hard the last one I did was. That one was just a 'training' run around home, not an official event, but I remember struggling so much to beat 3:30, the last two miles were brutal. I thought that after Friday's swim and a fast long bike yesterday I would really struggle today.  My plan was 8 min miles, for a 3:30 time, but I set off a little fast. I felt OK though, and even though I kept thinking 'I'm going to fast' I carried on at just sun 8 mins. The fourth mile (I think) was up a long reasonably steep hill and that slowed me down so my average pace was back to the plan. I ate gels every 4 miles or so, but taking a mile or two to eat each one. I think I walked the first water stop but ran the rest. I seem to remember most of the rest of the first half was mainly downhill or flat, and I was feeling pretty good by the halfway mark, and was a few minutes under my planned time. I
Road - Races - Triathlon - 20140629 Bristol Tri 29 Jun 14 13:12 43:39 6.073 8.35 7:11 162 168 7:05 96view on os maps 7:05  7:07  7:06  7:08  7:16  7:31  6:08 Saucony Type A6 A very tough run, think I overdid the bike so simply had nothing left. I knew I was slower than normal as my pace was over 7 mins, sometimes 7:30... A lot of the run was on unpaved gravel track which was a bit uncomfortable too. Very glad to finish this one.
Road - Races - Triathlon - 20140615 Porthcawl Olympic Tri 15 Jun 14 09:11 42:01 6.168 8.81 6:49 161 169 6:38 100view on os maps 6:38  6:46  6:52  6:51  6:56  6:55  6:16 Saucony Type A6 Tough run after fast bike. First time wearing the A6's barefoot, and only previously run 2 5kms in them - they ruined my feet! Right foot heel was covered in blood after a blister built up and burst during the run (I could feel it but didnt realise it was that bad), top of bony bits behind left foot big toe have had the skin rubbed off and are very sensitive; and both little toes have blisters on the outside, clearly the shoes are toe narrow in the toe box. Not sure if I'll go sockless at Bristol in 2 weeks. Otherwise it was a good run, started fast and maintained a decent pace. Second lap was only 2 seconds slower than first lap.
Road - Races - Aquathlon - 20140529 Parc Bryn Bach Aquathlon (NEWTs) Run 29 May 14 19:12 19:48 2.961 8.97 6:41 171 176 6:45 392view on os maps 6:45  6:46  6:33 Saucony Kinvara 2 (green) A hard run after a tough swim. I set off running at a cracking pace, but had pressed the wrong button on the 910xt so have had to estimate the start distance and time. After a mile or so I got quite a sore stitch and had to slow down, it went away after a few minutes. I was running without socks and initially the tongue in my left shoe was hurting for some reason but it sorted itself out, but after 2.5 miles ish I could feel a hot sport on my left heel, and have a sore blister there now.
Road - Races - Triathlon - Llanelli Sprint Triathlon May 2014 18 May 14 09:06 21:10 3.108 8.81 6:49 163 174 6:48 55view on os maps 6:56  6:50  6:48  5:27 Saucony Kinvara 2 (green) Not too bad of a run really after a very fast bike. Felt OK for most of it but one foot/ankle (I think left?) started hurting near the end. I did manage a fast sprint finish to get past another runner. Elevation appears to be 200m too high baseline, as the run was along the sea front!
Road - Races - Duathlon - Castle Combe Duathlon April 2014 run 2 06 Apr 14 12:35 23:00 3.138 8.19 7:20 163 172 7:12 55view on os maps 7:12  7:29  7:23  6:51 Saucony Kinvara 2 (green)
Road - Races - Duathlon - Castle Combe Duathlon April 2014 run 1 06 Apr 14 10:39 42:35 6.165 8.69 6:54 171 178 6:26 119view on os maps 6:26  6:36  6:55  6:58  7:09  7:19  7:23 Saucony Kinvara 2 (green)
Road - Races - Duathlon - Chilly Duathlon - Run 2 23 Feb 14 13:01 13:26 1.978 8.83 6:47 170 177 7:02 19view on os maps 7:02  6:32 Saucony Kinvara 2 (green)
Road - Races - Duathlon - Chilly Duathlon - Run 1 23 Feb 14 12:19 12:32 1.993 9.54 6:17 171 176 6:11 27view on os maps 6:11  6:24 Saucony Kinvara 2 (green)
Road - Races - 20131117 Cardiff Mo-Run 10k 17 Nov 13 10:16 40:13 6.221 9.28 6:28 171 179 6:23 39view on os maps 6:30  6:29  6:23  6:29  6:28  6:32  6:08 Bare Access (red) After hurtng my knee during a hilly 10k run last Sunday I wasn't too sure about even doing this run today. I'd already paid for it though, and for several weeks I'd been hoping/planning for this to be my first sub 40 minute 10k (previous best so far was 40:34 in February). That definately seemed unlikely now but I felt I should at least go along and see how my knee was. I did a short mile run on Friday night and my knee started to hurt then, so it wasn't looking good, but during that run my hr was nice and low and I felt great other than my knee and left foot being sore. I had usual brekky at 8am, then cycled into work for about 9:20, a bit later than I'd planned. I'd also planned to take some painkillers to see if I could finish the race but left them at home, so after getting changed at work I ran to the shop and got some Ibuprofen. I took 3 x 200mg tablets at about 9:35, and then headed to the park to register. I positioned myself in the front quarter of the lineup but well back from the front, as I wasnt sure how many fast runners there would be and didnt want to get in anyones way. The buzzer went off and I crossed the start line maybe 10 seconds later, but was held up quite a lot by some very slow runners. After half a mile the pace was 6:45 and I thought I'd blown my 40 minute target already After a mile was time was about 6:30 I think - maybe I was on target? I kept running, and it wasn't until have way through mile 2 that my knee started hurting. I ignored it and ran on. I was wearing Merrel Bare Access thinking that they'd encourage me to run differently to normal and perhaps help my knee, but I was just slapping my feet down about flat, not running on my toes. I could see there were about 10 people ahead - where were all rge fast runners? I kept running, and slowly overtook people.  Coming up to the end of the first lap I had to decide whether to continue and risk seriously hurting my knee, or call it a day - I carried on. My second mile was bang on pace, and so was my third/ My 5k split was just sub 20, so I actually had a chance. I was surprised really, as I wasn't finding the run too hard - perhaps the pain my left knee was distracting me from my effort? Or perhaps the week off had really worked for my overall fitness readyness? The fourth mile was tough, but I'd overtaken a few runners, I could see 2 quite close in front, and several quite far infront. I slowly overtook 1 (he spoke to me, congratulating my running and suggesting me were both on for well under 40 mins, but my watch distance suggested the race markers were a little short).  I kept plugging away, and realised my knee no longer hurt, but now the ball of my left foot was hurting every time I landed on it. Mile 4 was another good pace. Mile 5 and 6 were easier than I'd expected. I overtook the final runner I could see and kept running. It was hard, but nothing like when I've previously run with a 40 min target (in feb I was dry puking after I finished!). I was pretty sure now that the course was short - I would break 40 mins for the course, but I wanted a true 10k distance on my watch. The final part of the run was on grass, which was a bit wobbly, but I saw the boys at the finish line and smiled as I crossed it - I slowed down a little, not sure where to go, but I carried on running. I grabbed a medal as I ran past (I got a 5k one so swapped it later) and just carried on running, passed everyone and back onto the field, My watch finally said 6:25 miles so I stopped - the watch showed 40:13 - gutted! So close. Its a new pb but I could have gone harder if I'd known (I really could have!). I was annoyed all the way back to work, if only I'd gone a little harder, or started nearer the front. Then I realised, the start of the run was slow, and the end was fast, why hadn't I ra just another 10 seconds - I would surely have made it then. Hang on, 10k is 6.22 miles... was there a chance? I transferred the data to my work pc, and endomondo showed a 10k time of 39:50 !!!!!!! Wierd though as only 1 mile was sub 6:26 pace required for that, the oers on it or a second or two over. Whatever - I'd done it, a sub 40min 10K, and I hadn't felt terrible or puked etc, so all good. My left foot was sore but knee was fine. I cycled home, and cycled with Dan to Asda for the next two hours - still no sore knee. Monday morining cycling to work my knee was very sore! No more running for 2 weeks, than I'll do a 14 miler - 7 min pace?? We'll see
Road - Races - 20131006 Cardiff Half Marathon 06 Oct 13 09:00 1:29:34 13.203 8.84 6:47 171 179 6:38 182view on os maps 6:39  6:38  6:44  6:43  6:39  6:43  6:46  6:48  6:47  6:54  7:02  6:57  6:55  6:29 Saucony Kinvara 2 (green) I'd not been looking forward to this run for a long time - I can clearly remember how hard the 2012 one was and how sore and tired I was after it. My one goal this year was to be under 1 hour 30, which meant 6:51 pace all the way round. Had steak, chips, fried eggs and beans for tea saturday evening and slept pretty well from 11pm until about 4, when the kids woke me up and I couldnt get back to sleep but dozed off and on. I learnt from last year and intended to be sure I got to the correct pen early. I had usual brekky at 7, then cycled gently into work for about 8:25, got changed, toilet, faffed, toilet again, checked I had everything and left for the run about 8:35. Access to the white pen (the first pen at the front, just behind the elites, for those who siad they'd do sub 1:30?) was through the castle, so I headed that way. Inside the castle walls I saw a toilet queue, and thought I'd better have one last go, dont want to carry any extra weight around! I got into the queue at 8:40, and finally finished that job at 8:50, just as the wheelchair race started. From there it was a 30 second walk through the main castle entrance and onto the road, through the white pen entrance and I was in position. About 15 meters behind the start line, but lots of people in front. I couldnt see any of the elite runners. Just after 9 the cannon went off and we started. It was a walk for maybe 10 meters, but as we crossed the start line we started running, and was quickly up to race pace. Though there were lots of runners there was plenty of room so none of the doding and weaving from last year. I didnt have to jump up any kerbs etc. After half a mile or so my pace was 6:33 - a bit too quick really, but I felt good and kept running along. Just before the Penarth hill that starts at the Porsche garage I passed the 'sub 1:30' marker runner, who I'd seen at the start but then lost track of. I was happy to be ahead of him as that meant I should be well under 1:30 then... the Penarth hill was tough, and at the top my current mile pace was 7:14, but luckily it was downhill to Tescos the other size and I finished the mile in the 6:40's. Around the barrage was OK, still every mile well under target pace of 6:51, and I was starting to calculate my buffer, it must be 40 or 50 seconds by the half way point I though, which meant I could slow to 7:00 if I had too. I had a gel at mile 4 and had a few gulps of water at maybe mile 5. After the Bay I sometimes looked at my mile pace and it was in the 6:50's so I ran just a little faster, not wanting to lose my buffer yet. Through Albany road I was beginning to be confident that I'd break 1:30, every mile so far was under 6:50 and my overal pace was 6:42 ish I think. Worryingly my watch was buzzing of the miles earlier and earlier than the officail mile markers, and by mile 9 it was perhaps a 100m  early. About mile 9 as we went through Albany rd? I took a bottle of lucozade but could only drink a few mouthfuls before throwing it away. I was getting quite tired now and knew there was the Roath Lake hill soon. It was tough, but I managed to get up it at pace and the watch showed 7:05 ish for the current mile. Charlotte and the boys should be at the end of the Lake and I finally sore them and they shouted encouragement. That was the slowest mile, just 1 second under 7:00 and meant I was using up my buffer. The other side of the Lake would be half downhill but my pace barely improved - I wasnt running out of energy, I was just sore and tired. The short steep hill up to the cemetry from the bottom of the Lake was slow, not walking, but barely running really and I lost some time, but after that it was 90% downhll. At the end of the cemetry and cross the main road near the red brick school I was suddenly aware of lots of runners overtaking me - the 'sub 1:30' group had caught me! I tried to stay with them, slightly worried now that I might be under 1:30, but couldnt increase my pace. One of them stood on my heel and I stumbled but caught it and kept running. By the time I got to the right turn over the railway bridge they were gone and I was on my own again. That final hill hurt, and then down the other side there was a car with a race clock on it - 1:29:03 or something like that. I wasnt sure how far down the last street the finish line was, and really tried to pick it up but I was tired. Finally I could see the finish clock, 1:29:30 something and then I was under and finished. I think it was about 1:29:45 ish. I'd done it! I walked a few meters forwards and then sat done by the barrier, knackered. I had a minute there and then got up and collected my medal and t-shirt etc, It was a very hard race, but I dont think as hard as last year, even though this year I was quicker and had a higher average hr. No loss of vision, no sick feeling. During the run my right ankle had hurt occasionnally but aprt from that I was fine, no pains. I walked slowly back to work, got my stuff and went for a swim, but I'd left my goggles behind so alternated crawl and breaststoke for 10 lenghts total and had a shower. Charlotte had brought the boys into town on the bikes. Later that evening my legs were stiffening up. They were sore all night, and the next day I cycled to work OK but slower than normal, and every time I got up from my chair my legs were sore. The old pain in the ball of my left foot is back now as well, and my left hip hurts occasionally. Tuesday: Calves are still tight, left knee is occassionally sore. Went for a swim this morning and wasnt exactly full of energy, missed 2 of 5 100m sprints @ 1:30
Road - Races - Triathlon - EtonMan Half - Run 22 Sep 13 10:30 1:39:45 13.054 7.85 7:38 159 168 7:19 80view on os maps 7:19  7:30  7:35  7:42  7:23  7:30  7:36  7:38  7:52  7:48  7:50  7:48  7:48  8:01 Saucony Kinvara 2 (green) Hard! But I was surprised at my initial pace and after 3 or 4 miles couldnt belive I was hanging around 7:30 / mile. I didnt last and I started to struggle after 7 or 8 miles, but still a good time - only done Llanelli half and Cardiff half faster - 3rd fastest half to date! My feet hurt for the first 3 miles perhaps but then that went away. Knees were sore off the bike but that went away too.
Road - Races - Triathlon - Virgin London Tri 2013 28 Jul 13 14:51 40:19 5.831 8.68 6:55 163 170 6:38 90view on os maps 6:58  6:41  6:58  7:08  6:38  7:12 Bare Access (red) A good run after a hard bike. Very happy with the pace (though dont trust them or the distance as the run went inside 3 times for several 100m). Didnt feel anything like as hard as Bedford 3 weeks ago, but it still wasn't easy. Ball of left foot started to hurt about half way through, same pain as I used to get quite frequently. No socks, and my right little toe is a bit tender after the run.
Road - Races - Triathlon - Bedford Olympic Tri - Run 07 Jul 13 09:49 46:50 6.117 7.84 7:39 165 180 7:03 91view on os maps 7:03  7:43  7:39  8:03  8:09  7:28  6:24 Saucony Type A6
Road - Races - Triathlon - 20130622 Mumbles Tri - Run 22 Jun 13 08:21 21:25 3.188 8.93 6:43 157 161 6:36 59view on os maps 6:51  6:44  6:36  6:28 Bare Access (red) Into a strong wind for the first half mile, then not much wind until the last half mile where it blew me along. Fastest 'event' 5k so far, pretty chuffed with that. Only one person overtook me, and I overtook 1 other, so didnt lose any places on the run. No problems. Didnt feel sick at all during the run, unlike the previous 2 10ks I've run, so thats good.
Road - Races - Triathlon - 20130609 Cosmeston Tri 2013 09 Jun 13 08:06 19:48 2.893 8.77 6:51 161 166 6:53 55view on os maps 6:56  6:53  6:41 Bare Access (red) Hard packed (bone dry) mud / stoney trails. Uphill for the first mile which was hard. Managed to maintain the pace but still not sub 20 for the 5km. 1 person overtook me in the last mile and I just couldn't keep up with him.
Road - Races - Triathlon - Fishguard Go-Tri 2013 26 May 13 10:00 18:37 2.623 8.45 7:06 160 170 6:37 69view on os maps 6:37  6:50  8:19 Bare Access (red) Downhill for the first mile, followed by a flat mile, and then... steps! absolutr killer up the steps, and then still uphill almost all the way back to the leisure center - you can clearly see from the grpahs what happened. I was very nearly walking up the steps. Otherwise though quite a good time, the flat mile was at a reasonable pace, but still no where near sub 20 time for 5k. No pain or problems.
Road - Races - Triathlon - Llanelli Sprint Triathlon May 2013 19 May 13 09:32 21:33 3.088 8.60 6:59 158 164 6:54 33view on os maps 7:00  7:07  6:54  6:08 Saucony Kinvara 2 (red) A slow tough run after a fast 750m swim and very fast 17 mile bike ride. Just didnt have the legs to run any faster. Distinctly remember left ankle (on the top of the foot) acheing quite a bit. Think I overdid the bike and just had nothing left for the run. Too warm too, with my cycling jacket and gloves on.
Road - Races - Duathlon - Eton Dorney Sprint Duathlon April 2013 run 2 07 Apr 13 10:24 21:02 3.082 8.79 6:49 164 169 6:42 20view on os maps 6:56  6:50  6:42  6:42 Saucony Kinvara 2 (red)
Road - Races - Duathlon - Eton Dorney Sprint Duathlon April 2013 run 1 07 Apr 13 09:29 19:51 3.104 9.38 6:24 169 174 6:08 21view on os maps 6:08  6:28  6:33  6:36 Saucony Kinvara 2 (red)
Road - Races - Duathlon - Mumbles Duathlon 2013 Run 2 23 Mar 13 09:04 22:37 3.182 8.44 7:06 160 165 6:54 57view on os maps 6:54  7:00  7:19  7:41 Saucony Kinvara 2 (red)
Road - Races - Duathlon - Mumbles Duathlon 2013 Run 1 23 Mar 13 07:35 19:50 3.018 9.13 6:34 163 171 6:18 50view on os maps 6:18  6:37  6:44  13:20 Saucony Kinvara 2 (red)
Road - Races - 20121014 Cardiff half marathon 14 Oct 12 09:10 1:32:21 13.205 8.58 7:00 167 175 6:47 186view on os maps 7:45  6:49  6:47  6:58  7:08  7:01  6:55  6:54  6:54  7:00  7:02  6:54  6:53  6:29 Saucony Kinvara 2 (red) Great run, great time (my aim had been ideally 1:33, would have been happy with 1:35, so 1:32 is brill)! Could have been quicker though (congestion!). Perfect weather - though a bit cold to be standing around at the start (just wore usual t-shirt and shorts). Maybe 3 or 4 degrees at the start until the sun warmed the rest of the route up. No wind, clear blue skys. Annoyed with myself for sitting around at work for 10 minutes because it was 'a bit cold' outside. I thought I'd freeze while hanging around for the start, so didnt make a move to the start until after 8:50 - only to find the whole start area chocablock - I couldnt get to the correct starting pen, and was way back with the 2 hours + group. Several marshalls let me know I should be further forward (based on my yellow race number) but I just couldn't get through the mass of people. (and wasnt cold at all really in the starting lineup, so many people there and nerves etc, was fine). The race started at 9:00, we started shuffling forward a few minutes later, and slowly walked across the start line at 09:10. The first mile most people were barely running as there was no room; I dodged and weaved my way through, using the pavements and outer edges of the marked off sides as there were slightly less people there, but it was slow. The next 3 or 4 miles were completely blocked by people too but some more weaving and running from one side of the course to the other (usually the outer edges of corners) allowed me to up my pace, but I was covering more than the race distance - even the gps says I did 13.25 miles and has always under-measured the distance before, so I must have done maybe 0.2 miles more than the half marathon. Absolutley drenched in sweat at the finish, with salt beginning to cake on my face. Good job it was so cold. After the 2nd and 3rd mile pace I felt great, could have run quicker (was very happy with 6:45s, wasnt expecting them really), and then I think there was a bit of a hill for mile 4 and everyone slowed down and bunched up so getting around them was harder, hence the +7 there. The rest of the run was always busy, overtaking literally thousands of runners, all the way to the finish live, and I think only 1 person overtook me the entire run. Settled into a good sub 7 pace which felt maintainable so just plugged away. Sub 1:30 is definately achievable if I can start good and maintain todays pace. Ate Burger King bacon double cheeseburger XL Superlarge meal Friday lunch, ham egg and chips friday night, spag bol Sat lunch, and fish and chips from the chippy sat : 5:30pm. Had usual porridge, a few grapes, yourt and orange juice at about 7:10 this morning and that was it. Never felt at all any lack of energy so defiately dont need to bother with gels/ sweets etc for half marathons. I did swig a few mouthfuls of water at mile 6ish, and then tried again at mile 9 but coughed a lot and struglled to drink as my breathing was pretty maxed out.  Was quite late to bed last night (11:30) but fell to sleep pretty quick, the boys woke me up at some point but mostly slept, felt knackered whe the alarm went off a 7 though. Had breakky, cycled into town at 8am, very slowly, (0 degrees then) and got changed at work. At mile 11 I noticed the peripheral vision in my left eye was gone - I couldnt see people to my left! Right eye was fine, but at mile 12 I started noticing wierness in that eye too. As soon as I finished I stopped noticing the bad vision so it must have fixed, but then at home after the race it happened several times, in both eyes. Dehydration? Last run was 5 easyish miles last Wednesday, and today my legs felt great. Full of energy, no pains at all, didnt have single issue during the run. (did have biggish blood blister on side of left foot when I went for a shower, and the two usual toes hurt a bit, but nothing major at all) - good strategy for next time. Right calf is a bit sore after the run, but really just generally knackered from the exertion (really quite tired, have to lie down). One shoe lace came undone somewhere in mile 11, just left it and finished the race with it undone. Such great weather there were loads of people cheering, felt good. Quickest 10k during the race was 42:51, just 1 second slower than my fastest ever 10k! Need to work on sub 40 10k now... Tried a really fast sprint finish, as I could see a possiblt 1:31:59, but just couldnt do it, crossed the line with a gps time of 1:32:20; endomondo says my half marathon time was 1:31:14, and I belive it. Monday morning: Both calves are quite sore when I walk, but the soreness quickly goes away after a few delicate first steps. Feet/ankles are a little sore too. Tuesday: really quite sore calves when walking (no pain sat down, its just when getting up after sitting - hobbling along for a few paces) Wednesday: much better, still some tenderness when walking but no limping or walking strange. Went for a 3 mile run at lunch, not easy, quite sore, but OK Thursday: pretty much back to normal. Slight soreness occassioanlly but 95% healed I'd say.
Road - Races - 20120415 Llanelli marathon 15 Apr 12 09:01 3:38:31 25.980 7.13 8:25 161 192 8:04 287view on os maps 8:06  8:15  8:16  8:13  8:11  8:14  8:06  8:13  8:05  8:06  8:04  8:10  8:28  8:20  8:09  8:12  8:28  8:30  8:36  8:34  8:45  8:37  8:48  8:56  9:09  9:10 Nike Vomero+ 5 First marathon - tough, very tough! Was hoping to do 8min/mile so do a 3:30:00 but right from the start knew that wasnt going to happen. My hr was between 155and 160 and I knew that wasn't sustainable based on my previous 20 mile run, so slowed down a little, and targetted 3:45:00. Happy with my time of 3:38:30, and now 3:30 is a future target. Took two ibuprofen half an hour before the run, and two more just before the run, and even had one after 10 miles. No pain for the first 15 miles but then my left foot toes area started hurting, and continued hurting all the way. Knees were fine during the run. I'd eaten a fryup on Friday night, spag bol Saturday lunch, and fish and chips Saturday evening. Had porridge, grapes and yogurt as usual for brekky at 6:30am, had a banana about 7:30 and then did the run at 9. I ate my usual jelly baby per mile, with a mini chomp bar at 10 and 20 miles. Never ran out of energy, no stitch,, no 'wall' - the only thing that slowed me down was my sore aching legs and feet - I had plenty of energy. I took 2 litres of water in my rucsac and drank it all by 20 miles, so had a few swigs from the bottles available at water points during the last 6 miles. Weather was cold - frost on the ground on the drive up and air temp of 4 or 5 when we started. No wind glorious sun at the start so it soon warmed up, but for the last hour is clouded over and even hinted at rain. Due to the coldness I swapped my usual blue regatta running t-shirt and instead wore my HellyHansen 'Freeze' long sleeved half zip top, and usual shorts. I was warm for the first 10 miles or so, sweating quite a lot (salty drips into my eyes) but was comfortable after that. Even got cooled down for the last few miles as the wind picked up and had to unroll the long sleeves to keep warm, so it probably was the correct top (and no nipple soreness afterwards so bonus there).  Surprisingly when I got home after the run I could walk OK. The main soreness is in my right knee, so I'm going up and down stairs a step at a time, but other than being physically knackered and just sitting down all day my feet are OK - none of the usual internal pain causing limping. My 2 middle toes on my left foot are battered, bruised and blistered and very senstive but only notice that when I walk into something. The following day I can walk normally, no limping at all. One thing I notcied during the run was my hr was occasionally showing 180+, same as my half marathon, and I worked out that it was the saftey pins holding my number on my t-shirt - the two top ones are right over the hr strap. When I readjusted the reading looked much more correct (but during the course of the run things moved so the hr graph is occasionally wrong. Update: 4 days later I went for a run, 3 miles in my fourth quickest time ever, so I'd say fully receovered! (apart from my toes! huge blisters under three of my middle toes were causing lots of pain for several days until they were popped and squeezed out several times)   Update: 4 weeks later the toe nail on my second largest toe on my left foot has come off. There appears to be a new nail underneath. Didnt really hurt.
Road - Races - 20120304 Llanelli Half Marathon 04 Mar 12 09:09 1:38:48 13.044 7.92 7:34 193 228 7:26 144view on os maps 7:45  7:33  7:35  7:31  7:34  7:35  7:26  7:29  7:27  7:26  7:35  7:45  7:50  6:52 Nike Vomero+ 5 First official half marathon and very pleased with my time. Official chip time was 1:38:52, 328th out of 1545 timed finishers (supposedly there were 2500 runners, but I can believe 1000 didnt finish?). Was hoping to run @ 8 min/mile so do the run in 1:45, but after getting through the crowds for the first mile I setlled into a reasonably compfortable pace of about 7:30 and managed to maintain that all the way round. The final 2 miles were slower as they were heading back from a turn around point and directly into quite a headwind (which I hadnt felt so much at the start of the race and which must have help alot for the 5 or so miles heading east along the sea front). It was cold (about 5 or 6 C), windy and very occasionally rainy. I wore shorts and t-shirt, and took my running rucsac with water, 13 jelly babies, mini chomp bar, rain jacket and spare gps in (so similar to my long run two weeks ago). I carried 1.3 litres of water but only drank perhaps two thirds of it. I was never hot, didnt sweat a great deal, exposed flesh was chilly when running into the wind. Never got hungry, no stitches or cramps and never felt like I was running out of energy. I took 2 200mg ibuprofen half an hour before the run, and 2 more just before the start, and had no pain at all from my right knee (which had forced me to stop 1 mile into a 4 mile run 5 days earlier, hence the painkillers). My left leg and foot were find all the way round, but my right foot started to hurt after a few miles and hurt the rest of the way round. It hurts to walk properly on it now but otherwise apart from aching legs the following day I feel pretty good. Running with so many other runners made it easier and less tedious than running on my own. I did end up targetting runners ahead of me and tried to get past them, but really my mile times were pretty consistent. I could have gone a little quicker but not much, probably 95% effort. Unfortunately my heart rate strap went wrong. There's no way my hr was in the 200's, so the whole hr plot and stats are wrong, but perhaps the overall shape of the graph is indicative of effort, I really dont know. Its the second ime I've noticed crazy numbers (the other being my failed run a few days earlier, and both since I changed the battery in the strap just-in-case the battery was low... I'll try a new battery. Update: By the following Thursday all muscle aches have gone (I'd had a really quite sore left calf when walking on Tuesday/Wednesday, and even my shoulders were sore on Mon/Tue (must not have been running 'relaxed')) - Onlt thing thats hurting now is my right foot (as usual) - still cant step on it properly, very painful to do that, so I'm walking on the side of my foot but hardly noticeable really)
Totals (205 runs) 8 days, 3:50:38 1585.69 8.1 7:25 161       


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