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Vambo76
M60 Aberdeenshire

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Newburgh Dunes RC

Races
16
Miles
2176
Miles
8
Miles
37
Miles
2083
WAVA
62.56%
5k
25:49
10k
58:34

About Me
Old man with 1 1/2 legs trying to hold back the tide of ageing... Started running via C25K during lockdown in 2019. Show More...

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My parkrun
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Recent Training
25th Sep	General	4.6mi	55:13
24th Sep	General	2.2mi	1:19:48
24th Sep	General	3.2mi	58:26
23rd Sep	Warm Down	1.2mi	14:30
23rd Sep	parkrun	3.1mi	31:11

12 Month Benchmarks	Run	Bike
Mile	8:14	6:34
5k	27:04	22:54
5mi	50:58	39:38
10k	1:04:20	56:46
10mi	2:03:50	1:31:18

Recent Pictures

2023 Targets	Set your targets
Run 1000

Recent Threads
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Badges Collected	See available badges
+ 147 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2022	2023	PB	WB
5km	12	25:49 62.56		25:49 8:19/mi	62.56
10km	4	58:34 56.44	1:06:41 50.04	58:34 9:26/mi	56.44

2023		Result	WAVA	Distance
2 Jul	Collieston Multi Terrain 10k SB	1:06:41	50.04	10km
2022		Result	WAVA	Distance
22 Oct	Cluny Castle 10k		0.00	10km
16 Oct	Middleton Trust 10k		0.00	10km
26 Jun	Collieston Multi Terrain 10k	1:09:09	47.81	10km
21 May	Ellon parkrun	27:01	59.78	5km
15 May	Run Garioch 10k PB	58:34	56.44	10km
7 May	Ellon parkrun	27:25	58.91	5km
16 Apr	Ellon parkrun	26:15	61.53	5km
9 Apr	Ellon parkrun	26:20	61.33	5km
2 Apr	Ellon parkrun PB	25:49	62.56	5km
26 Mar	Newburgh Beach Bash 10K	59:35	55.48	10km
19 Mar	Ellon parkrun	27:07	59.56	5km
5 Mar	Ellon parkrun	26:13	61.61	5km
12 Feb	Ellon parkrun	26:04	61.96	5km
5 Feb	Ellon parkrun	26:02	62.04	5km
22 Jan	Ellon parkrun	26:19	60.84	5km
15 Jan	Ellon parkrun	26:27	60.53	5km
1 Jan	Ellon parkrun	26:26	60.57	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
2023	40	31	39	35	68	61	33	75	59	0	0	0	441
2023	1.3	0	0	0	0	0	0	0	0	0	0	0	1.3
2023	55	76	0	51	30	77	76	55	73	0	0	0	493
2023	0	0	0	12	0	0	0	0	0	0	0	0	12
2022	43	18	15	28	11	48	69	57	20	39	43	24	414
2022	0	0	0	0	0	0	0	0	5	1.5	0	0	6.5
2022	86	58	55	67	59	65	73	56	9	38	35	47	650
2022	0	0	0	0	0	0	0	0	14	12	0	0	26
2021	107	109	150	57	65	49	70	39	31	25	20	32	755
2021	44	35	82	81	84	70	57	70	74	70	62	76	805
2020	0	0	0	0	0	0	0	47	116	81	131	99	474
2020	0	0	0	0	0	0	4	36	49	58	71	10	228

Wed 30th Aug Aug 30	Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5
4.3mi, 46:44 Run - General Split Summary === 1) 1m - 11:10(11:10/m) 125/144bpm [1396b/mi] 2) 1m - 11:03(11:03/m) 139/149bpm [1536b/mi] 3) 1m - 11:00(11:00/m) 140/148bpm [1540b/mi] 4) 1m - 10:51(10:51/m) 145/152bpm [1573b/mi] 5) 0.18m - 1:53(10:44/m) 158/160bpm [1697b/mi] 6) 0.07m - 47(11:05/m) 156/159bpm [1730b/mi] Add a comment	5.5mi, 1:13:05 Run - Trail Run Split Summary === 1) 1m - 11:09(11:09/m) 129/146bpm [1438b/mi] 2) 1m - 12:27(12:27/m) 140/148bpm [1743b/mi] 3) 1m - 12:26(12:26/m) 144/152bpm [1790b/mi] 4) 0.67m - 10:56(16:23/m) 140/150bpm [2293b/mi] 5) 1m - 14:37(14:37/m) 140/146bpm [2046b/mi] 6) 0.87m - 11:30(13:13/m) 140/148bpm [1850b/mi] Add a comment	2.2mi, 40:00 Walk - General Split Summary === 1) 1m - 18:10(18:10/m) 80/88bpm [1453b/mi] 2) 1m - 18:20(18:20/m) 90/102bpm [1650b/mi] 3) 0.18m - 3:30(19:26/m) 85/91bpm [1652b/mi] Add a comment	1.1mi, 11:24 Run - Trail Run Split Summary === 1) 1m - 10:43(10:43/m) 134/148bpm [1436b/mi] 2) 0.07m - 41(9:50/m) 146/147bpm [1436b/mi] Add a comment 1.2mi, 16:05 Run - Warm Down Split Summary === 1) 1m - 14:19(14:19/m) 139/156bpm [1990b/mi] 2) 0.15m - 1:46(11:53/m) 148/149bpm [1758b/mi] Add a comment 3.1mi, 28:52 Run - parkrun Split Summary === 1) 0.63m - 5:45(9:05/m) 141/152bpm [1280b/mi] 2) 0.63m - 5:43(9:08/m) 154/158bpm [1406b/mi] 3) 1.24m - 11:35(9:19/m) 158/163bpm [1472b/mi] 4) 0.63m - 5:49(9:11/m) 165/172bpm [1515b/mi] Add a comment 1.3mi, 13:31 Run - Warm Up Split Summary === 1) 1m - 10:14(10:14/m) 130/145bpm [1330b/mi] 2) 0.31m - 3:17(10:26/m) 147/151bpm [1534b/mi] Add a comment	1.1mi, 43:14 Walk - General Split Summary === 1) 1m - 41:29(41:29/m) 74/91bpm [3070b/mi] 2) 0.08m - 1:45(21:52/m) 78/85bpm [1705b/mi] Add a comment 3.2mi, 56:47 Walk - General Split Summary === 1) 1m - 17:40(17:40/m) 79/98bpm [1396b/mi] 2) 1m - 17:59(17:59/m) 80/95bpm [1439b/mi] 3) 1m - 17:07(17:07/m) 78/87bpm [1335b/mi] 4) 0.22m - 4:01(18:18/m) 79/86bpm [1446b/mi] Add a comment	2.3mi, 45:53 Walk - General Split Summary === 1) 1m - 21:34(21:34/m) 73/87bpm [1574b/mi] 2) 1m - 18:15(18:15/m) 82/91bpm [1497b/mi] 3) 0.32m - 6:04(19:15/m) 81/91bpm [1559b/mi] Add a comment 3.3mi, 1:04:18 Walk - General Split Summary === 1) 1m - 16:15(16:15/m) 86/95bpm [1398b/mi] 2) 1m - 16:51(16:51/m) 86/93bpm [1449b/mi] 3) 1m - 16:56(16:56/m) 89/107bpm [1507b/mi] 4) 0.25m - 14:16(57:39/m) 88/107bpm [5073b/mi] Add a comment	1.2mi, 22:01 Walk - General Split Summary === 1) 1m - 18:33(18:33/m) 88/105bpm [1632b/mi] 2) 0.18m - 3:28(18:54/m) 93/99bpm [1758b/mi] Add a comment 3.2mi, 32:59 Run - General Split Summary === 1) 1m - 10:54(10:54/m) 123/142bpm [1341b/mi] 2) 1m - 10:31(10:31/m) 138/148bpm [1451b/mi] 3) 1m - 9:38(9:38/m) 144/151bpm [1387b/mi] 4) 0.22m - 1:56(8:59/m) 153/162bpm [1374b/mi] Add a comment
Wed 6th Sep Sep 6	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
2.3mi, 41:30 Walk - General Split Summary === 1) 1m - 18:29(18:29/m) 76/89bpm [1405b/mi] 2) 1m - 18:17(18:17/m) 85/97bpm [1554b/mi] 3) 0.25m - 4:44(18:59/m) 88/93bpm [1670b/mi] Add a comment	5.1mi, 56:38 Run - General Split Summary === 1) 1m - 11:14(11:14/m) 124/142bpm [1393b/mi] 2) 1m - 11:31(11:31/m) 137/149bpm [1578b/mi] 3) 1m - 10:56(10:56/m) 142/148bpm [1553b/mi] 4) 1m - 11:13(11:13/m) 147/155bpm [1649b/mi] 5) 0.4m - 4:30(11:17/m) 146/152bpm [1647b/mi] 6) 0.68m - 7:14(10:39/m) 153/161bpm [1631b/mi] Add a comment	2mi, 38:38 Walk - General Split Summary === 1) 1m - 19:38(19:38/m) 80/98bpm [1571b/mi] 2) 1m - 18:49(18:49/m) 87/100bpm [1637b/mi] 3) 0.01m - 11(18:31/m) 83/83bpm [1536b/mi] Add a comment 7.2mi, 1:26:09 Run - Long Run Split Summary === 1) 1m - 10:54(10:54/m) 125/138bpm [1363b/mi] 2) 1m - 11:18(11:18/m) 136/140bpm [1537b/mi] 3) 1m - 11:29(11:29/m) 136/143bpm [1562b/mi] 4) 1m - 12:21(12:21/m) 143/150bpm [1766b/mi] 5) 0.25m - 2:55(11:30/m) 143/149bpm [1643b/mi] 6) 1m - 11:06(11:06/m) 143/152bpm [1587b/mi] 7) 1m - 14:57(14:57/m) 125/149bpm [1869b/mi] 8) 0.9m - 11:09(12:22/m) 131/142bpm [1619b/mi] Add a comment	2.1mi, 38:18 Walk - General Split Summary === 1) 1m - 18:17(18:17/m) 83/92bpm [1518b/mi] 2) 1m - 18:42(18:42/m) 91/106bpm [1702b/mi] 3) 0.07m - 1:19(19:36/m) 85/92bpm [1666b/mi] Add a comment 0.8mi, 15:50 Walk - General Split Summary === 1) 0.83m - 15:50(18:59/m) 102/118bpm [1937b/mi] Add a comment 0.9mi, 16:58 Walk - General Split Summary === 1) 0.9m - 16:58(18:46/m) 94/104bpm [1764b/mi] Add a comment 1.2mi, 17:03 Run - General Split Summary === 1) 1m - 14:31(14:31/m) 129/141bpm [1873b/mi] 2) 0.19m - 2:32(13:37/m) 129/139bpm [1757b/mi] Add a comment 3.1mi, 29:17 Run - parkrun Split Summary === 1) 3.12m - 29:17(9:22/m) 148/165bpm [1387b/mi] Add a comment 1.2mi, 13:21 Run - Warm Up Split Summary === 1) 1m - 10:48(10:48/m) 120/131bpm [1296b/mi] 2) 0.23m - 2:33(10:54/m) 136/142bpm [1482b/mi] Add a comment	2.3mi, 54:47 Walk - General Split Summary === 1) 1m - 30:32(30:32/m) 70/84bpm [2137b/mi] 2) 1m - 17:58(17:58/m) 82/96bpm [1473b/mi] 3) 0.3m - 6:17(20:58/m) 85/92bpm [1783b/mi] Add a comment 3.1mi, 2:11:36 Walk - General Split Summary === 1) 1m - 25:38(25:37/m) 76/88bpm [1947b/mi] 2) 1m - 26:58(27:04/m) 72/103bpm [1949b/mi] 3) 1m - 1:16:55(1:17:04/m) 71/80bpm [5472b/mi] 4) 0.1m - 2:05(20:18/m) 73/77bpm [1482b/mi] Add a comment	2.1mi, 37:23 Walk - General Split Summary === 1) 1m - 17:58(17:58/m) 74/84bpm [1330b/mi] 2) 1m - 18:09(18:09/m) 86/108bpm [1561b/mi] 3) 0.07m - 1:16(17:24/m) 88/93bpm [1530b/mi] Add a comment	7.3mi, 1:40:22 Run - General Split Summary === 1) 1m - 10:20(10:20/m) 129/143bpm [1333b/mi] 2) 1m - 9:52(9:52/m) 145/151bpm [1431b/mi] 3) 1m - 22:16(22:16/m) 142/152bpm [3162b/mi] 4) 1m - 19:05(19:05/m) 143/157bpm [2729b/mi] 5) 1m - 10:55(10:55/m) 144/161bpm [1572b/mi] 6) 1m - 10:59(10:59/m) 142/162bpm [1560b/mi] 7) 1m - 13:36(13:36/m) 142/155bpm [1931b/mi] 8) 0.29m - 3:19(11:29/m) 141/148bpm [1620b/mi] Add a comment
Wed 13th Sep Sep 13	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
2.9mi, 51:51 Walk - General Split Summary === 1) 1m - 17:43(17:43/m) 84/101bpm [1488b/mi] 2) 1m - 18:17(18:17/m) 93/106bpm [1700b/mi] 3) 0.85m - 15:51(18:41/m) 87/102bpm [1626b/mi] Add a comment	4.5mi, 49:11 Run - General Split Summary === 1) 1m - 11:04(11:04/m) 126/140bpm [1394b/mi] 2) 1m - 10:43(10:43/m) 137/148bpm [1468b/mi] 3) 1m - 10:45(10:45/m) 138/145bpm [1484b/mi] 4) 1m - 10:44(10:44/m) 140/145bpm [1503b/mi] 5) 0.52m - 5:42(11:00/m) 148/152bpm [1629b/mi] 6) 0.02m - 13(11:21/m) 152/152bpm [1725b/mi] Add a comment	2.1mi, 37:28 Walk - General Split Summary === 1) 1m - 17:30(17:30/m) 80/89bpm [1400b/mi] 2) 1m - 17:51(17:51/m) 89/109bpm [1589b/mi] 3) 0.07m - 2:07(28:33/m) 85/94bpm [2426b/mi] Add a comment 8.1mi, 1:31:56 Run - Long Run Split Summary === 1) 1m - 11:22(11:22/m) 125/142bpm [1421b/mi] 2) 1m - 11:38(11:38/m) 134/144bpm [1559b/mi] 3) 1m - 11:34(11:34/m) 131/140bpm [1515b/mi] 4) 1m - 11:43(11:43/m) 137/147bpm [1605b/mi] 5) 0.24m - 2:40(10:59/m) 135/142bpm [1483b/mi] 6) 1m - 11:37(11:37/m) 134/147bpm [1557b/mi] 7) 1m - 11:19(11:19/m) 138/148bpm [1562b/mi] 8) 1m - 11:02(11:02/m) 138/143bpm [1523b/mi] 9) 0.87m - 9:01(10:23/m) 146/155bpm [1517b/mi] Add a comment	3.9mi, 1:48:47 Walk - General Split Summary === 1) 1m - 20:48(20:46/m) 79/93bpm [1641b/mi] 2) 0.99m - 47:37(48:08/m) 77/95bpm [3706b/mi] 3) 0.99m - 20:40(20:48/m) 85/100bpm [1768b/mi] 4) 0.9m - 19:42(21:50/m) 84/100bpm [1834b/mi] Add a comment 1.1mi, 21:02 Walk - General Split Summary === 1) 1m - 18:58(18:58/m) 109/122bpm [2067b/mi] 2) 0.1m - 2:04(19:45/m) 96/105bpm [1896b/mi] Add a comment 3.1mi, 27:20 Run - parkrun Split Summary === 1) 0.64m - 5:14(8:14/m) 140/155bpm [1152b/mi] 2) 0.62m - 5:18(8:30/m) 156/159bpm [1326b/mi] 3) 1.87m - 16:48(8:58/m) 158/168bpm [1416b/mi] Add a comment 1.4mi, 14:35 Run - Warm Up Split Summary === 1) 1m - 10:36(10:36/m) 124/136bpm [1314b/mi] 2) 0.37m - 3:59(10:49/m) 139/144bpm [1504b/mi] Add a comment	3mi, 57:59 Walk - General Split Summary === 1) 1m - 18:17(18:17/m) 81/96bpm [1481b/mi] 2) 1m - 17:56(17:56/m) 80/91bpm [1435b/mi] 3) 1m - 19:40(19:40/m) 76/90bpm [1495b/mi] 4) 0.03m - 2:06(1:12:34/m) 66/84bpm [4790b/mi] Add a comment	2.6mi, 51:03 Walk - General Split Summary === 1) 1m - 19:40(19:40/m) 75/92bpm [1475b/mi] 2) 1m - 18:45(18:45/m) 81/89bpm [1519b/mi] 3) 0.63m - 12:38(19:57/m) 90/106bpm [1795b/mi] Add a comment 1.8mi, 31:53 Walk - General Split Summary === 1) 1m - 16:14(16:14/m) 85/99bpm [1380b/mi] 2) 0.79m - 15:39(19:45/m) 85/106bpm [1679b/mi] Add a comment	2.2mi, 27:06 Run - General Split Summary === 1) 1m - 12:03(12:03/m) 123/140bpm [1482b/mi] 2) 1m - 12:21(12:21/m) 134/143bpm [1655b/mi] 3) 0.22m - 2:42(12:33/m) 139/141bpm [1745b/mi] Add a comment
Wed 20th Sep Sep 20	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
3.1mi, 1:05:36 Walk - General Split Summary === 1) 1m - 19:16(19:16/m) 89/101bpm [1715b/mi] 2) 1m - 24:44(24:44/m) 82/89bpm [2028b/mi] 3) 1m - 19:57(19:57/m) 86/99bpm [1716b/mi] 4) 0.1m - 1:39(17:22/m) 89/97bpm [1545b/mi] Add a comment	2.8mi, 51:16 Walk - General Split Summary === 1) 1m - 18:27(18:27/m) 85/98bpm [1568b/mi] 2) 1m - 18:03(18:03/m) 88/98bpm [1588b/mi] 3) 0.76m - 14:46(19:32/m) 93/113bpm [1817b/mi] Add a comment 3.2mi, 39:28 Run - General Split Summary === 1) 1m - 11:50(11:50/m) 121/137bpm [1432b/mi] 2) 1m - 12:11(12:11/m) 132/141bpm [1608b/mi] 3) 1m - 12:34(12:34/m) 134/139bpm [1684b/mi] 4) 0.22m - 2:53(13:21/m) 139/143bpm [1855b/mi] Add a comment	1.2mi, 21:27 Walk - General Split Summary === 1) 1m - 18:18(18:18/m) 102/114bpm [1867b/mi] 2) 0.16m - 3:09(20:14/m) 101/111bpm [2044b/mi] Add a comment 5.2mi, 1:00:12 Run - General Split Summary === 1) 1m - 11:30(11:30/m) 127/142bpm [1461b/mi] 2) 1m - 11:36(11:36/m) 134/141bpm [1554b/mi] 3) 1m - 11:29(11:29/m) 139/145bpm [1596b/mi] 4) 1m - 11:45(11:45/m) 135/142bpm [1586b/mi] 5) 0.65m - 7:37(11:48/m) 138/141bpm [1629b/mi] 6) 0.52m - 6:15(12:06/m) 140/145bpm [1693b/mi] Add a comment	1.2mi, 14:30 Run - Warm Down Split Summary === 1) 1m - 12:38(12:38/m) 135/146bpm [1706b/mi] 2) 0.15m - 1:52(12:41/m) 142/145bpm [1802b/mi] Add a comment 3.1mi, 31:11 Run - parkrun Split Summary === 1) 1m - 9:54(9:54/m) 137/145bpm [1356b/mi] 2) 1m - 10:01(10:01/m) 144/148bpm [1442b/mi] 3) 1m - 9:58(9:58/m) 146/151bpm [1455b/mi] 4) 0.14m - 1:18(9:25/m) 154/157bpm [1450b/mi] Add a comment 1.4mi, 16:25 Run - Warm Up Split Summary === 1) 1m - 11:31(11:31/m) 121/132bpm [1394b/mi] 2) 0.42m - 4:54(11:41/m) 136/144bpm [1590b/mi] Add a comment	2.2mi, 1:19:48 Walk - General Split Summary === 1) 1m - 18:59(18:59/m) 80/95bpm [1518b/mi] 2) 1m - 55:34(55:44/m) 78/87bpm [4347b/mi] 3) 0.21m - 5:15(24:32/m) 78/92bpm [1914b/mi] Add a comment 3.2mi, 58:26 Walk - General Split Summary === 1) 1m - 17:18(17:18/m) 82/97bpm [1419b/mi] 2) 1m - 18:53(18:53/m) 83/98bpm [1567b/mi] 3) 1m - 18:08(18:08/m) 77/93bpm [1396b/mi] 4) 0.22m - 4:07(18:52/m) 84/89bpm [1585b/mi] Add a comment	4.6mi, 55:13 Run - General Split Summary === 1) 1m - 13:18(13:18/m) 128/139bpm [1702b/mi] 2) 1m - 10:38(10:38/m) 140/145bpm [1489b/mi] 3) 1m - 12:19(12:19/m) 140/155bpm [1724b/mi] 4) 1m - 11:42(11:42/m) 137/148bpm [1603b/mi] 5) 0.6m - 7:16(12:02/m) 139/149bpm [1672b/mi] Add a comment	-

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