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Croeso nol!! 🙌🏻 Rhaglen cyntaf cyfres 4. Ffredi Arthur, beth sydd wedi bod mlaen ‘da ni a paratoi am Finland a Nice!! YPod.cymru 🏴󠁧󠁢󠁷󠁬󠁳󠁿 podcasts.apple.com/gb/podcast/naw…

Pob lwc i ein athletwyr sy’n rasio 70.3 Cork, Ironman Cork a Ironman Copenhagen penwythnos yma. Good luck to all of our coached athletes and friends racing 70.3 Cork, Ironman Cork and Ironman Copenhagen this weekend. Nawr Ywr Awr!! 🇮🇪 🇩🇰

Rhaglen 2 o cyfres 4! 🎧 Adlewyrchu ar y taper week fwya unigryw! Gwrandewch ar sut dath Dai mlan yn Hanner Ironman Abertawe ar ol enedigaeth Ffredi yn ystod yr un wythnos. #swansea703 podcasts.apple.com/gb/podcast/naw…

🇫🇮CYFRES NEWYDD 🇫🇮 “Co ni off i’r Ffindir” 🇫🇮 Rhaglen 1. Fe fydd yna rhaglen fyr BOB DYDD ar ein taith i Pencampwriaethau 70.3 y byd yn y Ffindir. 👌🏼David Cole Nia Cole podcasts.apple.com/gb/podcast/naw…

Co ni off i’r Ffindir - Diwrnod 4 Pencampwriaeth y Byd Ironman 70.3, râs y menywod. Clywch hanes râs Carys 🏊🏼‍♂️🚴🏽‍♂️🏃🏼‍♀️💨 open.spotify.com/episode/1mVERv…

Joio 🍾😄

New podcast now available. Interviews on the finish line with the incredible male and female Ironman Wales champions Nikki Bartlett and Alex Milne as well as the first Welshman Gruffudd Lewis Ironman Wales is a very special race 🏴󠁧󠁢󠁷󠁬󠁳󠁿 #triathlon #ironmanwales open.spotify.com/episode/4xdBRF…

Pennod newydd yn cynnwys cyfweliadau ar y llinell derfyn gyda ennillwyr Ironman Cymru Nikki Bartlett Alex Milne a’r Cymro gyntaf Gruffudd Lewis Ma Ironman Cymru yn râs special iawn #ironmanwales open.spotify.com/episode/4xdBRF…

Ironman World Championships 2023 Time - 10.07.23 23rd AG . It still hasn’t sunk in. I haven’t slept a wink! 23rd AG in the Ironman World Champs. I rolled the dice and finished with a 3.06 marathon after a brutal bike course. #IMWC2023

One hell of a Welsh contingent at the Ironman WORLD champs yesterday.. the biggest age group triathlon in the world. Not a peep from Triathlon Cymru 🙄🥴 Nawr Yw’r Awr

Dim smic wrth Triathlon Cymru am rheini oedd yn cynrhychioli Cymru fach ym mhencampwriaethau Ironman y BYD ddoe.. gamp enfawr i ennill lle yn hwn, y triathlon fwyaf yn y byd i’r “amateurs”.

Rhaglen 5 o’r cyfres “Co Ni Off i Nice” Nawr Yw’r Awr Clywch am hanes y râs a shwt des i ymlaen. Cwrs annodd a sialens enfawr. Profiad bythgofiadwy 🇫🇷☀️⛰️🚴🏻‍♂️🌎 podcasts.apple.com/gb/podcast/naw…

What a morning for a parkrun Cymru . Cardigan and the wildlife park at its best this morning ❄️☀️ Great outing for our dctriathlon coaching team and a big thank you to all the volunteers once again. #running #parkrun

Diwrnod bendigedig ✨ #swanseapanto

Nofio a Nando’s. Swim followed by a Nando’s 🏊‍♂️🍗 Superb last day of our little Xmas Break. Water was a bit cold but that didn’t bother Hari or Ffredi one bit #nadolig Nia Cole

Serious politics aside, my toddler would be absolutely buzzing to see a row of tractors like this

Very sad news and a huge blow. Let’s hope sensible decisions can be made imminently to ensure that Cardigan has a pool. It’s essential for the children and adults of the area that’s there is such a facility. Ceredigion Council Clive Davies Ceredigion Actif

Steak, red wine and Romesh stand up comedy in Cardiff. Our first night away from the boys in over a year and since Ffredi was born. Great night out, Diolch am drefnu Nia Cole The things we took for granted previously are now a real treat.

Gwarndewch ar ein podlais ddiweddaraf. Mae David yn cael ei holi gan Nia am y Mallorca 312 OK Mobility - sef râs seiclo 312km o amgylch Mallorca! Epic ⛰️ 🚴 Nia Cole Nawr Yw’r Awr

Y blwyddyn gore erioed. Penblwydd Hapus Ffredi. 🩵 Nia Cole #teulu