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sparky paul
M65 Suffolk

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About Me
5' 10" 11st 7lb Got back into running after watching my son run in the 2006 Great North Run, since then have competed in the 2007,2008, 2009,2013 Show More...

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Recent Training
30th Sep	General	3.1mi	28:30
22nd Sep	General	2mi	53:15
21st Sep	General	1.5mi	36:28
21st Sep	General	2mi	52:49
21st Sep	General	2.1mi	53:26

12 Month Benchmarks	Run
Mile	7:34
5k	24:53
5mi	40:49
10k	50:53

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	PB	WB
1mi	1												6:44 69.17					6:44 6:44/mi	69.17
5km	24						23:53 63.18	23:26 64.93	23:15 65.98	23:09 66.83		23:07 68.07	23:01 68.96	22:23 71.53		23:54 68.79	27:58 59.32	22:23 7:12/mi	71.53
3.1mi	1										24:23 64.05							24:23 7:50/mi	64.05
5mi	14						40:45 60.38	38:03 65.23	40:04 62.48			38:27 66.86	37:54 68.45	37:09 70.46				37:09 7:26/mi	70.46
10km	17			51:10 58.56	51:02 59.22		53:08 57.87	53:15 58.25	48:08 65.02	50:32 62.48		49:50 64.52	48:21 67.11				1:05:38 51.83	48:08 7:45/mi	67.11
10.7km	1		54:00 59.12															54:00 8:07/mi	59.12
7mi	6		56:21 59.82					55:49 63.07	53:41 66.17						1:00:25 62.71	57:10 66.92		53:41 7:40/mi	66.92
10mi	9		1:25:20 57.55	1:24:05 58.91	1:26:22 57.86			1:24:26 60.78	1:21:29 63.56									1:21:29 8:09/mi	63.56
13.1mi	23	2:14:43 47.82	2:08:27 50.59	1:56:45 56.64	2:02:28 54.00	2:04:01 53.80	1:52:06 60.06	1:56:56 58.10	1:58:34 57.82	2:03:26 56.06	2:03:32 56.54		1:55:16 61.76	1:56:02 61.94				1:52:06 8:33/mi	61.94
26.2mi	1									4:57:46 48.73								4:57:46 11:22/mi	48.73

2023		Result	WAVA	Distance
23 May	Harwich 5k Handicap		0.00	5km
7 May	Thurston 10k		0.00	10km
2 May	Harwich 5k Handicap SB	27:58	59.32	5km
12 Mar	Great Yarmouth Seafront 10k SB	1:05:38	51.83	10km
2022		Result	WAVA	Distance
13 Nov	Stowmarket scenic 7 SB	57:10	66.92	7mi
9 Oct	Martlesham 7 mile	1:00:08	63.62	7mi
14 May	Ipswich Twilight 5k SB	23:54	68.79	5km
2021		Result	WAVA	Distance
14 Nov	Scenic 7 SB	1:00:25	62.71	7mi
2019		Result	WAVA	Distance
26 Jul	Ipswich Building Society Twilight 10k		0.00	10km
7 Jun	Friday 5 Series – Framlingham PB	37:09	70.46	5mi
26 May	Edinburgh Half Marathon SB	1:56:02	61.94	13.1mi
19 May	adidas TERREX 10K Race		0.00	10km
11 May	Ipswich Twilight 5k PB	22:23	71.53	5km
14 Apr	Bungay Black Dog Half Marathon	1:57:16	61.28	13.1mi
2018		Result	WAVA	Distance
4 Dec	Suffolk Winter League XC		0.00	5mi
14 Oct	Saxons 5 mile race	40:03	64.77	5mi
16 Sep	Great East Run	2:01:44	58.48	13.1mi
2 Sep	Stowmarket golden mile PB	6:44	69.17	1mi
3 Aug	Twilight 10k SB	48:21	67.11	10km
6 Jul	Great Bentley Friday 5 SB	37:54	68.45	5mi
22 Jun	Bury Friday 5	38:38	67.15	5mi
10 Jun	Keswick Mountain Festival trail 10k	1:04:44	50.13	10km
12 May	Ipswich Twilight 5k SB	23:01	68.96	5km
8 Apr	Bungay Black Dog Half Marathon	1:59:22	59.64	13.1mi
25 Mar	Colchester Half Marathon	2:09:25	55.01	13.1mi
4 Mar	Cambridge Half Marathon SB	1:55:16	61.76	13.1mi
2017		Result	WAVA	Distance
5 Sep	Ipswich Summer 5k Series	23:41	66.44	5km
3 Sep	Framlingham 10k SB	49:50	64.52	10km
18 Aug	Twilight 10k	50:54	63.17	10km
12 Aug	Ipswich parkrun SB	23:07	68.07	5km
1 Aug	Ipswich Summer 5k Series	23:50	66.03	5km
16 Jul	Ekiden Relays	50:59	63.06	10km
23 Jun	Bury Friday 5	38:27	66.86	5mi
16 Jun	Framlingham Friday 5 SB	38:27	66.86	5mi
10 Jun	Stowmarket Friday 5	39:25	65.22	5mi
6 Jun	Ipswich summer 5k series	24:12	65.02	5km
2 Jun	Kirton Friday 5	40:10	64.00	5mi
7 May	Alton Water Run	51:10	62.84	10km
2016		Result	WAVA	Distance
16 Oct	Amsterdam Half Marathon	2:14:35	51.90	13.1mi
11 Sep	Langham 5k PB	24:23	64.05	3.11mi
20 Mar	Hampton Court Palace Half Marathon SB	2:03:32	56.54	13.1mi
2015		Result	WAVA	Distance
8 Nov	Stowmarket Striders Scenic 7		0.00	7mi
11 Oct	Martlesham 10k	50:47	62.18	10km
20 Sep	Larking Gowen Ipswich Half Marathon	2:04:36	55.54	13.1mi
13 Sep	Great North Run	2:12:51	52.09	13.1mi
14 Aug	Ipswich Twilight 10k		0.00	10km
19 Jul	Great Newham London Run	52:49	59.78	10km
3 May	Thurston Fun Run SB	50:32	62.48	10km
12 Apr	Brighton Marathon PB	4:57:46	48.73	26.2mi
15 Mar	Vitality North London Half Marathon SB	2:03:26	56.06	13.1mi
24 Jan	Ipswich parkrun SB	23:09	66.83	5km
2014		Result	WAVA	Distance
16 Nov	Adnams Southwold 10k PB	48:08	65.02	10km
9 Nov	Stowmarket Striders Scenic 7 PB	53:41	66.17	7mi
12 Oct	Martlesham 10k	48:14	64.88	10km
28 Sep	Felixstowe Coastal 10 PB	1:21:29	63.56	10mi
21 Sep	Larking Gowen Ipswich Half Marathon SB	1:58:34	57.82	13.1mi
20 Jun	Bury Friday 5 SB	40:04	62.48	5mi
4 May	Thurston Fun Run	49:02	63.82	10km
19 Apr	Ipswich Parkrun SB	23:15	65.98	5km
2013		Result	WAVA	Distance
10 Nov	Stowmarket Scenic 7 SB	55:49	63.07	7mi
12 Oct	Ipswich parkrun	24:25	62.31	5km
5 Oct	Ipswich Parkrun SB	23:26	64.93	5km
29 Sep	Coastal 10 SB	1:24:26	60.78	10mi
22 Sep	Larking Gowen Ipswich Half Marathon SB	1:56:56	58.10	13.1mi
15 Sep	Great North Run	1:58:18	57.43	13.1mi
7 Sep	Ipswich parkrun	25:10	60.45	5km
31 Aug	Ipswich parkrun	23:58	63.48	5km
3 Aug	Ipswich parkrun	23:38	64.38	5km
5 Jul	Great Bentley Friday 5 SB	38:03	65.23	5mi
14 Jun	Stowmarket Striders Friday 5	42:09	58.88	5mi
8 Jun	Ipswich parkrun	24:33	61.97	5km
7 Jun	Kirton Friday 5	39:20	63.10	5mi
31 May	Ipswich Jaffa Friday 5	41:25	59.93	5mi
25 May	Ipswich parkrun		0.00	5km
18 May	Ipswich Parkrun	25:02	60.78	5km
12 May	Alton Water Run SB	53:15	58.25	10km
4 May	Ipswich parkrun		0.00	5km
9 Mar	Ipswich Parkrun	25:21	60.02	5km
9 Feb	Ipswich parkrun	26:40	57.05	5km
2 Feb	Ipswich parkrun	27:21	55.63	5km
2012		Result	WAVA	Distance
25 Dec	Ipswich Parkrun	27:26	55.46	5km
10 Nov	Ipswich Parkrun	26:02	57.96	5km
6 Oct	Ipswich Parkrun SB	23:53	63.18	5km
23 Sep	Larking Gowen Ipswich Half Marathon PB	1:52:06	60.06	13.1mi
16 Sep	Great North Run Half Marathon	1:58:33	56.79	13.1mi
8 Sep	Ipswich Parkrun	24:32	61.51	5km
20 Jul	Brantham 5 mile SB	40:45	60.38	5mi
13 May	Alton Water SB	53:08	57.87	10km
2011		Result	WAVA	Distance
13 Mar	Larking Gowen City of Norwich Half Marathon SB	2:04:01	53.80	13.1mi
2010		Result	WAVA	Distance
14 Nov	Stebbing 10 SB	1:26:22	57.86	10mi
10 Oct	Tiptree 10	1:27:43	56.97	10mi
19 Sep	Great North Run	2:08:27	51.48	13.1mi
9 May	Alton Water 10K SB	51:02	59.22	10km
7 Feb	Great Bentley Half Marathon SB	2:02:28	54.00	13.1mi
2009		Result	WAVA	Distance
29 Nov	Larking Gowen City of Norwich Half Marathon SB	1:56:45	56.64	13.1mi
22 Nov	Hadleigh 10	1:25:33	57.90	10mi
8 Nov	Stebbing 10	1:25:52	57.69	10mi
11 Oct	Tiptree 10 SB	1:24:05	58.91	10mi
20 Sep	Great North Run	1:56:53	56.08	13.1mi
10 May	Alton Water 10k SB	51:10	58.56	10km
2008		Result	WAVA	Distance
23 Nov	Hadleigh 10 SB	1:25:20	57.55	10mi
9 Nov	Stowmarket Striders Scenic 7 SB	56:21	59.82	7mi
12 Oct	Tiptree 10	1:26:39	56.67	10mi
5 Oct	Great North Run SB	2:08:27	50.59	13.1mi
27 Apr	Alton Water 10k PB	54:00	59.12	10.7km
2007		Result	WAVA	Distance
30 Sep	Great North Run SB	2:14:43	47.82	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	39	40	30	26	23	14	11	34	36	0	0	0	253
2023	13	39	27	8	37	24	19	33	15	0	0	0	216
2022	12	24	46	61	52	22	14	6	30	26	29	24	345
2022	20	21	21	28	19	23	31	31	26	39	34	11	303
2022	0	0	0	0	0	0	2	0	0	0	0	0	2
2021	0	18	33	10	6	19	0	0	24	1	8	14	132
2021	24	15	33	24	23	18	24	22	21	31	38	25	298
2021	0	0	0	19	0	0	0	0	78	0	0	0	97
2020	0	0	5	17	20	0	0	11	0	4	0	17	75
2020	39	32	22	24	28	21	25	19	14	9	6	3	244
2020	0	0	0	0	0	0	10	10	0	0	0	0	20
2019	44	24	52	51	57	64	35	12	22	33	29	29	454
2018	53	52	43	35	34	43	30	41	28	22	32	25	439
2017	7	16	18	33	23	42	29	40	12	20	27	18	284
2016	32	42	37	14	8	7	9	26	41	45	15	14	290
2015	71	57	91	54	9	35	18	28	49	33	34	14	491
2014	22	14	23	26	8	35	24	53	50	27	54	58	393
2013	29	15	17	20	36	21	29	38	58	15	33	12	323
2012	9	26	15	22	19	21	37	37	79	13	3	5	288
2011	20	29	21	20	0	0	0	0	0	0	7	0	98
2010	0	0	0	0	0	0	0	0	0	8	28	5	41

Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13
-	2.4mi, 54:23 Walk - General Split Summary === 1) 1mi - 18:57(18:57/mi) 105/119bpm [1989b/mi] 121cal 56/81rpm 3.17/0mph 2) 1mi - 26:57(26:57/mi) 84/133bpm [2264b/mi] 138cal 56/62rpm 2.23/0mph 3) 0.39mi - 8:29(21:36/mi) 100/113bpm [2161b/mi] 47cal 54/60rpm 2.78/0mph Add a comment	-	1.3mi, 30:13 Walk - General Split Summary === 1) 1mi - 22:41(22:41/mi) 112/123bpm [2540b/mi] 162cal 54/64rpm 2.65/0mph 2) 0.29mi - 7:32(25:33/mi) 106/117bpm [2708b/mi] 37cal 54/61rpm 2.35/0mph Add a comment 3mi, 1:15:09 Walk - General Split Summary === 1) 1mi - 22:47(22:47/mi) 85/95bpm [1936b/mi] 118cal 54/62rpm 2.64/0mph 2) 1mi - 21:26(21:26/mi) 90/110bpm [1929b/mi] 121cal 54/62rpm 2.8/0mph 3) 0.95mi - 30:56(32:35/mi) 85/108bpm [2770b/mi] 130cal 56/61rpm 1.84/0mph Add a comment	2.1mi, 49:26 Walk - General Split Summary === 1) 1mi - 24:58(24:58/mi) 103/119bpm [2571b/mi] 146cal 55/75rpm 2.4/0mph 2) 1mi - 21:03(21:03/mi) 108/118bpm [2274b/mi] 124cal 55/60rpm 2.85/0mph 3) 0.08mi - 3:25(42:45/mi) 103/114bpm [4403b/mi] 15cal 54/60rpm 1.4/0mph Add a comment	1.3mi, 27:52 Walk - General Split Summary === 1) 1mi - 20:57(20:57/mi) 90/115bpm [1885b/mi] 117cal 55/60rpm 2.87/0mph 2) 0.29mi - 6:55(23:47/mi) 90/112bpm [2141b/mi] 32cal 51/60rpm 2.52/0mph Add a comment	1.9mi, 40:00 Walk - General Split Summary === 1) 1mi - 21:30(21:30/mi) 109/119bpm [2344b/mi] 131cal 54/60rpm 2.79/0mph 2) 0.89mi - 18:30(20:50/mi) 116/165bpm [2417b/mi] 125cal 54/60rpm 2.88/0mph Add a comment
Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20
4.5mi, 1:38:30 Walk - General Split Summary === 1) 1mi - 21:33(21:33/mi) 95/114bpm [2047b/mi] 119cal 55/62rpm 2.78/0mph 2) 1mi - 23:12(23:12/mi) 76/80bpm [1763b/mi] 114cal 55/62rpm 2.59/0mph 3) 1mi - 23:06(23:06/mi) 77/93bpm [1779b/mi] 117cal 55/62rpm 2.6/0mph 4) 1mi - 20:39(20:39/mi) 79/101bpm [1631b/mi] 112cal 56/60rpm 2.91/0mph 5) 0.47mi - 10:00(21:28/mi) 78/82bpm [1674b/mi] 50cal 55/61rpm 2.8/0mph Add a comment	2.1mi, 53:08 Walk - General Split Summary === 1) 1mi - 28:48(28:48/mi) 108/126bpm [3111b/mi] 182cal 54/75rpm 2.08/0mph 2) 1mi - 21:31(21:31/mi) 115/123bpm [2475b/mi] 129cal 54/60rpm 2.79/0mph 3) 0.07mi - 2:49(37:37/mi) 107/122bpm [4025b/mi] 15cal 55/60rpm 1.59/0mph Add a comment	1.3mi, 31:20 Walk - General Split Summary === 1) 1mi - 23:37(23:37/mi) 112/143bpm [2645b/mi] 151cal 54/61rpm 2.54/0mph 2) 0.28mi - 7:43(27:59/mi) 115/122bpm [3217b/mi] 52cal 52/60rpm 2.15/0mph Add a comment 1.5mi, 41:11 Walk - General Split Summary === 1) 1mi - 21:11(21:11/mi) 105/112bpm [2224b/mi] 125cal 54/83rpm 2.83/0mph 2) 0.5mi - 20:00(40:11/mi) 94/117bpm [3777b/mi] 82cal 55/60rpm 1.49/0mph Add a comment 3.1mi, 25:43 Run - General Split Summary === 1) 1mi - 8:18(8:18/mi) 147/165bpm [1221b/mi] 92cal 85/89rpm 7.23/0mph 2) 1mi - 8:06(8:06/mi) 151/160bpm [1222b/mi] 93cal 85/89rpm 7.41/0mph 3) 1mi - 8:42(8:42/mi) 146/164bpm [1271b/mi] 96cal 82/85rpm 6.89/0mph 4) 0.07mi - 37(9:11/mi) 157/158bpm [1442b/mi] 7cal 82/84rpm 6.53/0mph Add a comment	2.1mi, 53:07 Walk - General Split Summary === 1) 1mi - 28:20(28:20/mi) 91/106bpm [2578b/mi] 137cal 54/61rpm 2.12/0mph 2) 1mi - 21:34(21:34/mi) 90/113bpm [1941b/mi] 113cal 53/61rpm 2.78/0mph 3) 0.07mi - 3:14(49:36/mi) 97/110bpm [4812b/mi] 14cal 55/60rpm 1.21/0mph Add a comment	3.3mi, 2:18:00 Cross - Other Split Summary === 1) 1mi - 21:04(21:04/mi) 106/116bpm [2233b/mi] 126cal 54/60rpm 2.85/0mph 2) 1mi - 1:29:25(1:29:25/mi) 82/129bpm [7333b/mi] 300cal 55/60rpm 0.67/0mph 3) 1mi - 21:39(21:39/mi) 108/135bpm [2338b/mi] 157cal 53/60rpm 2.77/0mph 4) 0.25mi - 5:52(23:53/mi) 84/92bpm [2007b/mi] 28cal 54/60rpm 2.51/0mph Add a comment 1.8mi, 40:08 Walk - General Split Summary === 1) 1mi - 23:34(23:34/mi) 104/113bpm [2451b/mi] 125cal 52/75rpm 2.55/0mph 2) 0.77mi - 16:34(21:28/mi) 107/114bpm [2296b/mi] 89cal 53/60rpm 2.8/0mph Add a comment	1.8mi, 44:00 Walk - General Split Summary === 1) 1mi - 25:48(25:48/mi) 106/115bpm [2736b/mi] 152cal 53/62rpm 2.32/0mph 2) 0.84mi - 18:12(21:43/mi) 106/117bpm [2302b/mi] 96cal 53/60rpm 2.76/0mph Add a comment 2mi, 1:13:04 Cross - Other Split Summary === 1) 1mi - 20:55(20:55/mi) 97/110bpm [2028b/mi] 116cal 54/60rpm 2.87/0mph 2) 1mi - 25:01(25:01/mi) 98/124bpm [2452b/mi] 128cal 53/62rpm 2.4/0mph 3) 0.01mi - 27:08(38:26:39/mi) 88/108bpm [202985b/mi] 9cal 60/60rpm 0.03/0mph Add a comment	2.1mi, 57:15 Walk - General Split Summary === 1) 1mi - 30:30(30:30/mi) 107/134bpm [3263b/mi] 177cal 53/69rpm 1.97/0mph 2) 1mi - 24:40(24:40/mi) 107/123bpm [2639b/mi] 128cal 53/62rpm 2.43/0mph 3) 0.08mi - 2:06(26:00/mi) 110/139bpm [2861b/mi] 10cal 54/61rpm 2.31/0mph Add a comment
Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27
1.5mi, 36:28 Walk - General Split Summary === 1) 1mi - 24:27(24:27/mi) 110/147bpm [2690b/mi] 141cal 54/71rpm 2.45/0mph 2) 0.52mi - 12:01(22:58/mi) 88/104bpm [2022b/mi] 58cal 55/60rpm 2.61/0mph Add a comment 2mi, 52:49 Walk - General Split Summary === 1) 1mi - 21:28(21:28/mi) 130/169bpm [2790b/mi] 159cal 56/62rpm 2.8/0mph 2) 0.97mi - 31:21(32:16/mi) 112/154bpm [3614b/mi] 185cal 56/60rpm 1.86/0mph Add a comment 2.1mi, 53:26 Walk - General Split Summary === 1) 1mi - 30:08(30:08/mi) 112/154bpm [3375b/mi] 195cal 55/65rpm 1.99/0mph 2) 1mi - 22:07(22:07/mi) 112/119bpm [2478b/mi] 118cal 52/62rpm 2.71/0mph 3) 0.05mi - 1:10(21:22/mi) 111/114bpm [2371b/mi] 5cal 51/53rpm 2.81/0mph Add a comment	2mi, 53:15 Walk - General Split Summary === 1) 1mi - 29:52(29:52/mi) 91/118bpm [2718b/mi] 134cal 54/63rpm 2.01/0mph 2) 0.97mi - 23:23(24:09/mi) 105/113bpm [2536b/mi] 119cal 53/60rpm 2.48/0mph Add a comment	-	-	-	-	-
Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30	Sun 1st Oct Oct 1	Mon 2nd Oct Oct 2	Tue 3rd Oct Oct 3	Wed 4th Oct Oct 4
-	-	3.1mi, 28:30 Run - General Split Summary === 1) 1mi - 9:39(9:39/mi) 164/174bpm [1582b/mi] 111cal 82/87rpm 6.22/0mph 2) 1mi - 9:15(9:15/mi) 172/178bpm [1591b/mi] 108cal 81/84rpm 6.48/0mph 3) 1mi - 8:55(8:55/mi) 180/187bpm [1604b/mi] 105cal 81/83rpm 6.74/0mph 4) 0.09mi - 42(7:40/mi) 183/186bpm [1403b/mi] 8cal 83/86rpm 7.82/0mph Add a comment	-	-	-	-

sparky paul M65 Suffolk

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sparky paul
M65 Suffolk