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Vambo76

M60 Aberdeenshire

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Training

Newburgh Dunes RC

Races
16
Miles
2672
Miles
9
Miles
37
Miles
2323
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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Recent Training
23rd Apr	General	5.6mi	1:09:01
22nd Apr	General	2.6mi	52:37
22nd Apr	General	5mi	56:17
21st Apr	General	2.4mi	44:23
20th Apr	General	3.5mi	1:09:20

12 Month Benchmarks	Run
Mile	8:14
5k	27:04
5mi	50:57
10k	1:04:24
10mi	2:03:50

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2024 Targets	Set your targets
Run 1000

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+ 154 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
2024	24	29	44	34	0	0	0	0	0	0	0	0	132
2024	61	69	78	56	0	0	0	0	0	0	0	0	264
2023	40	31	39	35	68	61	33	75	64	61	21	20	548
2023	1.3	0	0	0	0	0	0	0	0	0.9	0	0	2.3
2023	55	76	0	51	30	77	76	55	92	53	53	106	725
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

Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3
2.8mi, 58:47 Walk - General 1) 1mi - 21:34(21:34/mi) 92/112bpm [1984b/mi] 127cal 48/64rpm 2) 1mi - 20:31(20:31/mi) 92/106bpm [1887b/mi] 129cal 53/62rpm 3) 0.84mi - 16:42(19:57/mi) 100/107bpm [1996b/mi] 112cal 54/65rpm Add a comment 4.2mi, 47:01 Run - General 1) 1mi - 10:58(10:58/mi) 134/149bpm [1469b/mi] 147cal 2) 1mi - 11:10(11:10/mi) 141/153bpm [1575b/mi] 144cal 3) 1mi - 10:24(10:24/mi) 138/147bpm [1436b/mi] 140cal 4) 1mi - 11:40(11:40/mi) 139/147bpm [1623b/mi] 143cal 5) 0.15mi - 1:48(12:19/mi) 141/148bpm [1737b/mi] 23cal 6) 0.09mi - 1:01(11:41/mi) 149/151bpm [1742b/mi] 15cal Add a comment	7.6mi, 1:28:15 Run - General 1) 1mi - 11:14(11:14/mi) 124/137bpm [1394b/mi] 139cal 2) 1mi - 11:16(11:16/mi) 139/148bpm [1566b/mi] 150cal 3) 1mi - 11:21(11:21/mi) 139/146bpm [1578b/mi] 148cal 4) 1mi - 11:34(11:34/mi) 135/146bpm [1561b/mi] 144cal 5) 0.05mi - 34(11:13/mi) 135/136bpm [1515b/mi] 7cal 6) 1mi - 11:47(11:47/mi) 133/146bpm [1568b/mi] 140cal 7) 1mi - 11:19(11:19/mi) 133/142bpm [1505b/mi] 135cal 8) 1mi - 11:34(11:34/mi) 134/144bpm [1550b/mi] 138cal 9) 0.59mi - 7:34(12:52/mi) 126/147bpm [1622b/mi] 70cal Add a comment	1.5mi, 26:21 Walk - General 1) 1mi - 17:17(17:17/mi) 96/105bpm [1660b/mi] 118cal 59/66rpm 2) 0.52mi - 9:03(17:21/mi) 100/109bpm [1735b/mi] 63cal 59/63rpm Add a comment 3mi, 54:34 Walk - General 1) 1mi - 18:45(18:45/mi) 79/96bpm [1481b/mi] 120cal 53/63rpm 2) 1mi - 17:40(17:40/mi) 78/93bpm [1378b/mi] 115cal 59/63rpm 3) 1mi - 17:25(17:25/mi) 79/90bpm [1376b/mi] 114cal 59/63rpm 4) 0.04mi - 44(19:02/mi) 79/81bpm [1504b/mi] 4cal 58/59rpm Add a comment	3.3mi, 1:17:04 Walk - General 1) 1mi - 22:02(22:02/mi) 77/88bpm [1697b/mi] 124cal 48/62rpm 2) 1mi - 28:38(28:38/mi) 73/95bpm [2090b/mi] 131cal 37/79rpm 3) 1mi - 20:28(20:28/mi) 80/91bpm [1638b/mi] 116cal 53/62rpm 4) 0.31mi - 5:56(19:14/mi) 81/91bpm [1557b/mi] 35cal 56/58rpm Add a comment 0mi, 14:02 Cross - Strength Add a comment	4mi, 1:37:12 Walk - General 1) 1mi - 21:06(21:06/mi) 81/101bpm [1709b/mi] 108cal 44/71rpm 2) 1mi - 25:19(25:19/mi) 73/90bpm [1848b/mi] 111cal 29/73rpm 3) 1mi - 32:04(32:04/mi) 78/98bpm [2501b/mi] 141cal 24/65rpm 4) 1mi - 18:40(18:40/mi) 86/101bpm [1605b/mi] 113cal 50/64rpm 5) 0.02mi - 4(3:01/mi) 79/80bpm [239b/mi] Add a comment 5.2mi, 58:35 Run - General 1) 1mi - 11:27(11:27/mi) 120/139bpm [1374b/mi] 127cal 2) 1mi - 11:12(11:12/mi) 136/150bpm [1523b/mi] 148cal 3) 1mi - 10:40(10:40/mi) 136/143bpm [1451b/mi] 141cal 4) 1mi - 11:18(11:18/mi) 137/149bpm [1548b/mi] 144cal 5) 1mi - 11:35(11:35/mi) 137/143bpm [1586b/mi] 143cal 6) 0.07mi - 48(11:25/mi) 141/145bpm [1610b/mi] 11cal 7) 0.15mi - 1:35(10:13/mi) 151/155bpm [1542b/mi] 22cal Add a comment	5.8mi, 1:02:56 Run - General 1) 1mi - 10:50(10:50/mi) 128/146bpm [1386b/mi] 132cal 2) 1mi - 12:07(12:07/mi) 136/150bpm [1647b/mi] 152cal 3) 1mi - 9:48(9:48/mi) 150/155bpm [1469b/mi] 145cal 4) 1mi - 10:05(10:05/mi) 153/155bpm [1543b/mi] 151cal 5) 1mi - 10:25(10:25/mi) 143/158bpm [1489b/mi] 139cal 6) 0.81mi - 9:42(11:56/mi) 148/159bpm [1765b/mi] 131cal Add a comment 2.1mi, 44:39 Walk - General 1) 1mi - 18:38(18:38/mi) 77/85bpm [1435b/mi] 119cal 55/66rpm 2) 1mi - 24:35(24:35/mi) 77/100bpm [1893b/mi] 149cal 41/73rpm 3) 0.07mi - 1:27(20:56/mi) 79/83bpm [1653b/mi] 8cal 53/59rpm Add a comment	2.3mi, 47:29 Walk - General 1) 1mi - 21:46(21:46/mi) 73/86bpm [1589b/mi] 134cal 46/62rpm 2) 1mi - 20:36(20:36/mi) 75/90bpm [1545b/mi] 121cal 49/77rpm 3) 0.28mi - 5:08(18:38/mi) 80/91bpm [1491b/mi] 26cal 39/62rpm Add a comment
Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10
2mi, 36:38 Run - General 1) 1mi - 26:18(26:18/mi) 74/89bpm [1947b/mi] 126cal 38/64rpm 2) 1mi - 10:17(10:17/mi) 80/97bpm [823b/mi] 52cal 35/97rpm 3) 0.03mi - 2(1:16/mi) 67/67bpm [85b/mi] Add a comment 4mi, 44:04 Run - General 1) 1mi - 11:00(11:00/mi) 131/147bpm [1441b/mi] 144cal 2) 1mi - 10:59(10:59/mi) 140/149bpm [1537b/mi] 146cal 3) 1mi - 10:49(10:49/mi) 138/144bpm [1494b/mi] 144cal 4) 0.99mi - 11:15(11:23/mi) 138/150bpm [1570b/mi] 139cal Add a comment	-	-	2mi, 57:59 Walk - General 1) 1mi - 24:28(24:28/mi) 87/107bpm [2128b/mi] 143cal 41/84rpm 2) 1mi - 33:29(33:29/mi) 76/92bpm [2544b/mi] 171cal 32/79rpm 3) 0.01mi - 2(5:14/mi) 70/70bpm [367b/mi] Add a comment 3.4mi, 36:55 Run - General 1) 1mi - 10:39(10:39/mi) 129/146bpm [1374b/mi] 138cal 2) 1mi - 10:38(10:38/mi) 140/150bpm [1488b/mi] 144cal 3) 1mi - 11:00(11:00/mi) 139/148bpm [1530b/mi] 147cal 4) 0.42mi - 4:37(10:59/mi) 139/148bpm [1527b/mi] 61cal Add a comment	5.1mi, 56:07 Run - General 1) 1mi - 11:29(11:29/mi) 124/137bpm [1423b/mi] 142cal 2) 1mi - 10:52(10:52/mi) 138/149bpm [1500b/mi] 146cal 3) 1mi - 10:32(10:32/mi) 140/146bpm [1475b/mi] 143cal 4) 1mi - 11:12(11:12/mi) 135/142bpm [1512b/mi] 138cal 5) 1mi - 10:57(10:57/mi) 141/149bpm [1545b/mi] 146cal 6) 0.1mi - 1:05(11:00/mi) 149/149bpm [1639b/mi] 15cal Add a comment	-	0.3mi, 10:49 Walk - General 1) 0.3mi - 10:49(35:53/mi) 81/102bpm [2906b/mi] 62cal 29/73rpm Add a comment
Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
9.3mi, 4:19:58 Walk - General 1) 1mi - 20:23(20:23/mi) 77/86bpm [1569b/mi] 114cal 52/60rpm 2) 1mi - 33:39(33:39/mi) 72/88bpm [2422b/mi] 141cal 25/58rpm 3) 1mi - 24:27(24:27/mi) 81/90bpm [1980b/mi] 136cal 41/60rpm 4) 1mi - 23:45(23:45/mi) 82/93bpm [1947b/mi] 124cal 44/79rpm 5) 1mi - 23:31(23:31/mi) 83/93bpm [1952b/mi] 125cal 40/72rpm 6) 1mi - 23:12(23:12/mi) 88/98bpm [2041b/mi] 124cal 46/62rpm 7) 1mi - 24:42(24:42/mi) 89/107bpm [2199b/mi] 126cal 42/68rpm 8) 1mi - 26:21(26:21/mi) 84/102bpm [2213b/mi] 128cal 38/80rpm 9) 1mi - 52:33(52:33/mi) 76/97bpm [3993b/mi] 198cal 20/79rpm 10) 0.27mi - 7:26(27:21/mi) 86/97bpm [2352b/mi] 37cal 41/58rpm Add a comment	-	-	-	4.1mi, 45:10 Run - General 1) 1mi - 10:47(10:47/mi) 131/145bpm [1413b/mi] 142cal 2) 1mi - 11:15(11:15/mi) 142/151bpm [1597b/mi] 149cal 3) 1mi - 11:05(11:05/mi) 138/146bpm [1529b/mi] 142cal 4) 0.86mi - 9:53(11:28/mi) 139/145bpm [1594b/mi] 125cal 5) 0.2mi - 2:10(11:04/mi) 151/155bpm [1671b/mi] 31cal Add a comment	6.4mi, 1:08:01 Run - General 1) 1mi - 10:47(10:47/mi) 132/148bpm [1423b/mi] 129cal 2) 1mi - 10:19(10:19/mi) 144/161bpm [1486b/mi] 142cal 3) 1mi - 8:55(8:55/mi) 156/167bpm [1390b/mi] 135cal 4) 1mi - 10:11(10:11/mi) 153/166bpm [1558b/mi] 152cal 5) 1mi - 10:26(10:26/mi) 152/164bpm [1587b/mi] 153cal 6) 1mi - 12:45(12:45/mi) 144/158bpm [1837b/mi] 153cal 7) 0.37mi - 4:38(12:26/mi) 142/151bpm [1765b/mi] 56cal Add a comment 2.2mi, 44:59 Walk - General 1) 1mi - 20:21(20:21/mi) 85/95bpm [1730b/mi] 137cal 50/64rpm 2) 1mi - 20:59(20:59/mi) 81/94bpm [1699b/mi] 131cal 49/61rpm 3) 0.19mi - 3:39(19:11/mi) 80/86bpm [1534b/mi] 25cal 56/60rpm Add a comment	3.7mi, 1:12:12 Walk - General 1) 1mi - 18:46(18:46/mi) 82/91bpm [1538b/mi] 123cal 55/63rpm 2) 1mi - 19:41(19:41/mi) 81/91bpm [1594b/mi] 118cal 53/59rpm 3) 1mi - 18:25(18:25/mi) 79/87bpm [1455b/mi] 116cal 56/61rpm 4) 0.72mi - 15:20(21:15/mi) 79/87bpm [1679b/mi] 87cal 50/61rpm Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
3.2mi, 34:09 Run - General 1) 1mi - 11:12(11:12/mi) 125/143bpm [1400b/mi] 140cal 2) 1mi - 10:36(10:36/mi) 142/151bpm [1506b/mi] 146cal 3) 1mi - 10:16(10:16/mi) 146/152bpm [1498b/mi] 145cal 4) 0.22mi - 2:05(9:33/mi) 153/161bpm [1462b/mi] 31cal Add a comment	6.3mi, 1:10:06 Run - General 1) 1mi - 11:01(11:01/mi) 128/137bpm [1409b/mi] 139cal 2) 1mi - 11:40(11:40/mi) 137/146bpm [1599b/mi] 147cal 3) 1mi - 11:33(11:33/mi) 129/138bpm [1491b/mi] 137cal 4) 1mi - 11:22(11:22/mi) 135/140bpm [1534b/mi] 141cal 5) 0.04mi - 24(10:36/mi) 142/144bpm [1505b/mi] 5cal 6) 1mi - 10:58(10:58/mi) 140/146bpm [1534b/mi] 145cal 7) 1mi - 10:56(10:56/mi) 140/146bpm [1531b/mi] 142cal 8) 0.23mi - 2:13(9:28/mi) 150/155bpm [1420b/mi] 32cal Add a comment	3.5mi, 1:09:20 Walk - General 1) 1mi - 19:12(19:12/mi) 67/82bpm [1286b/mi] 134cal 54/66rpm 2) 1mi - 20:10(20:10/mi) 79/88bpm [1594b/mi] 116cal 52/60rpm 3) 1mi - 18:40(18:40/mi) 78/92bpm [1457b/mi] 114cal 56/78rpm 4) 0.5mi - 11:17(22:25/mi) 80/91bpm [1794b/mi] 57cal 46/62rpm Add a comment	2.4mi, 44:23 Walk - General 1) 1mi - 17:32(17:32/mi) 82/93bpm [1438b/mi] 109cal 59/80rpm 2) 1mi - 19:00(19:00/mi) 90/100bpm [1710b/mi] 124cal 54/62rpm 3) 0.41mi - 7:51(19:04/mi) 95/103bpm [1812b/mi] 54cal 52/59rpm Add a comment	2.6mi, 52:37 Walk - General 1) 1mi - 20:57(20:57/mi) 82/101bpm [1717b/mi] 120cal 48/69rpm 2) 1mi - 20:29(20:29/mi) 64/91bpm [1311b/mi] 125cal 51/60rpm 3) 0.55mi - 11:11(20:14/mi) 91/107bpm [1841b/mi] 84cal 52/60rpm Add a comment 5mi, 56:17 Run - General 1) 1mi - 10:58(10:58/mi) 127/143bpm [1393b/mi] 145cal 2) 1mi - 11:06(11:06/mi) 140/151bpm [1554b/mi] 147cal 3) 1mi - 10:51(10:51/mi) 140/146bpm [1520b/mi] 144cal 4) 1mi - 11:39(11:39/mi) 142/157bpm [1654b/mi] 152cal 5) 0.98mi - 11:43(11:56/mi) 142/151bpm [1695b/mi] 148cal Add a comment	5.6mi, 1:09:01 Run - General 1) 1mi - 11:25(11:25/mi) 123/134bpm [1404b/mi] 131cal 2) 1mi - 10:30(10:30/mi) 138/147bpm [1448b/mi] 140cal 3) 1mi - 12:16(12:16/mi) 140/164bpm [1718b/mi] 155cal 4) 1mi - 13:52(13:52/mi) 139/161bpm [1928b/mi] 166cal 5) 1mi - 13:32(13:32/mi) 140/156bpm [1894b/mi] 168cal 6) 0.59mi - 7:26(12:39/mi) 143/152bpm [1808b/mi] 95cal Add a comment	-

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