Spanker_68

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My parkrun
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Recent Training
10th Oct	General	1.1mi	9:00
10th Oct	General	0.7mi	6:12
8th Oct	General	3.4mi	33:43
6th Oct	General	1.5mi	36:18
4th Oct	General	1.9mi	14:38

12 Month Benchmarks	Run
Mile	7:28
5k	24:26
5mi	44:23
10k	55:09

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Buddies (1)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2014	2015	2018	PB	WB
5km	3	30:15 46.80	27:55 51.11	25:43 56.81	25:43 8:17/mi	56.81
10km	2	57:13 50.23	58:00 49.55		57:13 9:12/mi	50.23

2023		Result	WAVA	Distance
3 Feb	Metro Aberdeen Proms 3k Winter Series #4			3km
2018		Result	WAVA	Distance
21 Jul	Stonehaven parkrun PB	25:43	56.81	5km
2015		Result	WAVA	Distance
31 Oct	Dandara 5k SB	27:55	51.11	5km
17 May	City of Aberdeen Baker Hughes 10K SB	58:00	49.55	10km
2014		Result	WAVA	Distance
9 Nov	Peterhead 10k PB	57:13	50.23	10km
30 Aug	Dandara 5K SB	30:15	46.80	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	1	8	1	0	13	14	12	3	0	2	0	0	53
2024	42	43	54	52	47	28	30	31	23	9	0	0	358
2023	13	24	20	9	3	0	2	11	5	6	1	15	109
2023	36	39	51	47	54	43	35	77	50	50	44	32	557
2023	0	0	0	0	0	16	9	26	6	0	0	6	62
2022	25	50	32	9	18	1	25	29	11	2	1	0	202
2022	80	215	99	70	66	36	52	87	86	53	48	26	919
2021	19	4	12	3	23	10	11	3	4	1	6	4	99
2021	45	63	103	111	81	62	106	145	78	64	41	33	933
2020	16	6	1	14	26	12	2	4	0	3	10	34	129
2020	65	67	46	52	70	53	52	49	50	50	44	42	640
2020	0	0	0	20	10	16	0	4	0	0	0	0	51
2019	6	3	5	5	3	48	0	13	7	0	2	4	96
2019	113	125	141	54	53	75	53	64	78	69	59	47	930
2018	0	7	0	0	0	1	0	11	8	0	0	0	26
2018	64	62	59	75	91	74	71	62	73	88	73	113	904
2018	0	0	0	0	0	0	0	4	0	0	0	0	4
2017	0	0	0	0	0	0	0	0	0	4	0	3	7
2017	68	74	89	37	27	87	73	95	35	47	49	21	703
2016	0	0	0	3	0	0	0	0	0	0	0	0	3
2016	27	28	37	45	82	99	41	45	30	12	19	6	472
2016	0	0	0	0	0	0	0	0	0	10	0	0	10
2015	0	0	0	0	6	3	5	0	0	0	3	0	17
2014	0	0	0	0	0	0	0	0	0	0	6	0	6

Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20
3.1mi, 28:18 Run - General 1) 0.35km - 2:00(5:41/km) 134/147bpm [761b/km] 20cal 10.56/11.46kmph 2) 1.41km - 7:59(5:40/km) 156/172bpm [884b/km] 101cal 10.59/13.47kmph 3) 2.82km - 16:01(5:41/km) 175/183bpm [995b/km] 227cal 10.55/14.51kmph 4) 0.44km - 2:18(5:15/km) 179/181bpm [941b/km] 33cal 11.42/17.74kmph	-	-	-	-	-	-
Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27
3.2mi, 28:53 Run - General 1) 0.4km - 2:00(4:58/km) 127/137bpm [630b/km] 18cal 12.09/13.3kmph 2) 2.28km - 13:00(5:42/km) 160/178bpm [911b/km] 166cal 10.54/12.77kmph 3) 2.03km - 12:00(5:55/km) 174/182bpm [1030b/km] 164cal 10.14/11.69kmph 4) 0.35km - 1:53(5:20/km) 180/185bpm [959b/km] 27cal 11.26/13.81kmph	-	-	2mi, 19:19 Run - General 1) 0.33km - 2:00(6:01/km) 126/141bpm [759b/km] 19cal 9.96/11.79kmph 2) 2.72km - 16:24(6:02/km) 154/171bpm [929b/km] 205cal 9.95/11.05kmph 3) 0.21km - 54(4:14/km) 172/176bpm [729b/km] 12cal 14.15/14.98kmph	2.1mi, 19:06 Run - General 1) 0.37km - 2:11(5:51/km) 136/146bpm [796b/km] 21cal 10.26/13.71kmph 2) 2.94km - 16:56(5:45/km) 157/169bpm [902b/km] 212cal 10.44/11.79kmph	-	-
Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4
3.1mi, 28:00 Run - General 1) 0.37km - 2:00(5:22/km) 136/148bpm [731b/km] 21cal 11.16/12.97kmph 2) 4.68km - 26:00(5:33/km) 164/186bpm [912b/km] 339cal 10.8/16.06kmph	-	-	1.9mi, 17:02 Run - General 1) 1km - 5:53(5:53/km) 125/141bpm [735b/km] 54cal 10.21/12.63kmph 2) 0.67km - 4:00(5:59/km) 135/142bpm [809b/km] 41cal 10.02/11.46kmph 3) 1km - 4:55(4:55/km) 144/154bpm [709b/km] 55cal 12.19/14.01kmph 4) 0.35km - 2:15(6:28/km) 159/168bpm [1028b/km] 28cal 9.28/12.56kmph	-	-	1.9mi, 14:38 Run - General 1) 0.4km - 1:54(4:45/km) 131/140bpm [621b/km] 18cal 12.65/14.24kmph 2) 0.4km - 2:01(5:03/km) 136/141bpm [686b/km] 21cal 11.9/12.56kmph 3) 0.4km - 2:03(5:08/km) 144/150bpm [740b/km] 23cal 11.68/12.53kmph 4) 0.4km - 2:00(5:00/km) 147/150bpm [736b/km] 23cal 11.98/12.83kmph 5) 0.4km - 1:57(4:52/km) 159/165bpm [775b/km] 25cal 12.31/13.03kmph 6) 0.4km - 1:56(4:50/km) 165/170bpm [797b/km] 25cal 12.42/13.1kmph 7) 0.4km - 1:56(4:51/km) 176/181bpm [853b/km] 27cal 12.37/13.1kmph 8) 0.21km - 50(3:57/km) 182/183bpm [719b/km] 12cal 15.2/17.5kmph
Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11
-	1.5mi, 36:18 Walk - General 1) 1km - 16:33(16:33/km) 99/115bpm [1639b/km] 79cal 30/60rpm 3.63/6.95kmph 2) 1km - 14:49(14:49/km) 103/115bpm [1526b/km] 71cal 35/59rpm 4.05/7.35kmph 3) 0.42km - 4:56(11:52/km) 106/113bpm [1258b/km] 28cal 46/59rpm 5.05/6.42kmph	-	3.4mi, 33:43 Run - General 1) 5.52km - 33:43(6:07/km) 153/170bpm [935b/km] 403cal 9.82/11.08kmph	-	1.1mi, 9:00 Run - General 1) 0.31km - 2:00(6:24/km) 136/143bpm [869b/km] 21cal 9.39/11.49kmph 2) 1.07km - 5:00(4:40/km) 149/155bpm [695b/km] 61cal 12.87/15.85kmph 3) 0.31km - 2:00(6:25/km) 163/168bpm [1045b/km] 26cal 9.36/15.52kmph 0.7mi, 6:12 Run - General 1) 1.06km - 6:12(5:52/km) 137/147bpm [803b/km] 67cal 10.24/11.72kmph	-

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