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mr d
M50 Suffolk

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Recent Blogs
Highlights	Dec 2021
Dog run	Nov 2021
River paths are now in the river	Dec 2020
Since June	Feb 2015
Shocker	Jun 2014

My parkrun
No parkrun selected

Recent Training
25th Sep	General	5.2mi	48:28
24th Sep	General	4.2mi	1:35:46
23rd Sep	General	4.2mi	38:44
21st Sep	General	3.6mi	35:00
16th Sep	General	5.1mi	51:08

Planned Races
The Doctor K Cup	7th Oct

12 Month Benchmarks	Run	Bike
Mile	6:52	2:49
5k	23:19	9:55
5mi	39:45	16:59
10k	51:24	21:19
10mi	1:39:30	34:31

Recent Pictures	Show more

2023 Targets	Set your targets
Run 700

Recent Threads
DraftEveryone: a US sports wire
Joke of the day........
The Music Game
New Fetch Game: Hide and Seek
5k - the no-man's land between 20min and 25min...
Autism

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Best Times
Best WAVA

Dist	Races	2005	2009	2010	2011	2012	2013	2015	2016	2017	2018	2019	2021	PB	WB
5km	16						20:28 66.61			22:42 62.37	20:42 68.93	20:21 70.11	22:05 66.05	20:21 6:33/mi	70.11
5mi	9		39:07 54.98	37:02 58.45	35:19 61.73				33:26 67.78		35:37 64.65	35:39 65.11		33:26 6:41/mi	67.78
10km	3						42:52 64.41					50:18 58.08		42:52 6:54/mi	64.41
7mi	1					47:09 66.43								47:09 6:44/mi	66.43
13.1mi	11	1:43:34 56.14			1:39:46 59.93	1:34:22 63.84	1:32:51 65.42	1:42:37 60.17	1:38:53 62.97		1:37:24 65.01		1:48:30 59.89	1:32:51 7:05/mi	65.42
14.2mi	1										2:03:47 55.28			2:03:47 8:43/mi	55.28
20mi	1							2:53:29 55.97						2:53:29 8:40/mi	55.97
26.2mi	2	4:18:06 47.15						3:56:24 54.77						3:56:24 9:01/mi	54.77
50km	1								5:27:47 48.98					5:27:47 10:33/mi	48.98

Date	Planned Races			Distance
7 Oct	The Doctor K Cup Confirmed			5km
2023		Result	WAVA	Distance
23 Jul	Ekiden	23:40	62.22	5km
2022		Result	WAVA	Distance
8 Oct	The Doctor K Cup		0.00	5km
14 May	Ipswich Twilight 5k		0.00	5km
2021		Result	WAVA	Distance
26 Dec	Whinberry Naze Dash	43:30	43.54	4mi
5 Dec	St Edmunds Trail Half	1:57:28	55.32	13.1mi
31 Oct	St Eds' Runs - the Ensors Running Festival 2021 - half marathon SB	1:48:30	59.89	13.1mi
2 Oct	The Doctor K Cup	23:58	60.96	5km
24 Aug	Ipswich 5k Summer Series – Race 4	22:07	66.05	5km
17 Aug	Beater Clough Fell Race	1:35:00	34.41	6.8mi
27 Jul	Ipswich 5k Summer Series – Race 3 SB	22:05	65.63	5km
29 Jun	Ipswich 5k Summer Series – Race 2	23:18	62.20	5km
25 May	Ipswich 5k Summer Series – Race 1	23:18	62.20	5km
2019		Result	WAVA	Distance
1 Sep	Framlingham 10k SB	50:18	58.08	10km
26 Jul	Twilight 10k		0.00	10km
2 Jul	Ipswich 5k Summer Series – Race 3	22:26	63.60	5km
21 Jun	Bury Friday 5	37:38	61.68	5mi
16 Jun	Capel 5 SB	35:39	65.11	5mi
7 Jun	Friday 5 Series – Framlingham	35:40	65.08	5mi
31 May	Mike Todd Kirton Five Mile	37:01	62.71	5mi
11 May	Ipswich Twilight 5k PB	20:21	70.11	5km
2018		Result	WAVA	Distance
26 Dec	Whinberry Naze Dash	38:09	48.46	4mi
18 Nov	Snetterton Race Track Half Marathon SB	1:37:24	65.01	13.1mi
19 Oct	Felixstowe Road Runners vs Framlingham Flyers 5k Track Race SB	20:42	68.93	5km
16 Sep	Great East Run	1:40:45	62.85	13.1mi
29 Jun	Stowmarket Friday 5 SB	35:37	64.65	5mi
17 Jun	Orwell Challenge 14.2 Miles PB	2:03:47	55.28	14.2mi
14 Apr	Ipswich parkrun	21:39	65.40	5km
24 Mar	Ipswich parkrun	21:57	64.50	5km
10 Mar	Ipswich parkrun	22:15	63.63	5km
2017		Result	WAVA	Distance
18 Nov	Ipswich parkrun SB	22:42	62.37	5km
23 Sep	Ipswich parkrun	22:58	61.65	5km
2 Sep	Ipswich parkrun	23:22	60.59	5km
2016		Result	WAVA	Distance
5 Nov	Kings Forest 50k PB	5:27:47	48.98	50km
18 Sep	Ipswich half marathon SB	1:38:53	62.97	13.1mi
3 Jun	Kirton Friday 5 PB	33:26	67.78	5mi
3 Apr	Darwen Heritage Half Marathon	1:40:28	61.46	13.1mi
2015		Result	WAVA	Distance
31 Dec	Flitch Way Marathon New Years Eve PB	3:56:24	54.77	26.2mi
28 Nov	Festive Forest Challenge 20 mile PB	2:53:29	55.97	20mi
20 Sep	Larking Gowen Ipswich Half Marathon SB	1:42:37	60.17	13.1mi
2014		Result	WAVA	Distance
15 Jun	Stour Valley Marathon		0.00	26.5mi
2013		Result	WAVA	Distance
2 Nov	Shepherds Skyline Fell Race	1:05:34	42.45	10km
22 Sep	Larking Gowen Ipswich Half Marathon PB	1:32:51	65.42	13.1mi
16 Jun	Comercrawley Diss 10KM & Fun Run PB	42:52	64.41	10km
27 Apr	Ipswich parkrun SB	20:28	66.61	5km
2012		Result	WAVA	Distance
11 Nov	Stowmarket Striders Scenic 7 PB	47:09	66.43	7mi
23 Sep	Larking Gowen Ipswich Half Marathon SB	1:34:22	63.84	13.1mi
2011		Result	WAVA	Distance
25 Sep	Larking Gowen Ipswich half marathon SB	1:39:46	59.93	13.1mi
3 Jun	Kirton Friday 5 SB	35:19	61.73	5mi
2010		Result	WAVA	Distance
4 Jun	Kirton Friday 5 SB	37:02	58.45	5mi
2009		Result	WAVA	Distance
29 May	Ipswich Jaffa 5 SB	39:07	54.98	5mi
2005		Result	WAVA	Distance
2 Oct	Felixstowe half SB	1:43:34	56.14	13.1mi
3 Apr	Bungay Black Dog Marathon SB	4:18:06	47.15	26.2mi

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	0	0	0	0	0	0	0	9	4	0	0	0	13
2023	57	29	81	80	35	41	54	46	40	0	0	0	462
2023	0	0	0	0	60	132	106	27	0	0	0	0	325
2022	0	7	9	30	0	0	0	4	0	4	0	2	55
2022	126	90	119	133	30	59	111	45	83	80	22	63	960
2022	0	0	0	0	8	4	0	0	0	0	0	0	12
2021	0	0	0	2	3	4	35	24	46	0	0	3	115
2021	126	136	130	157	139	162	170	122	42	125	99	94	1501
2021	0	0	0	5	3	17	9	0	24	0	0	0	57
2020	0	0	0	0	0	0	0	0	0	0	0	5	5
2020	45	86	73	83	91	95	84	116	96	141	117	137	1164
2020	107	167	64	88	107	29	9	0	30	8	12	4	625
2019	4	2	0	0	2	3	0	0	0	0	0	0	11
2019	75	14	79	105	95	88	39	97	129	12	104	125	961
2019	51	54	71	70	101	88	102	142	139	36	120	95	1068
2018	0	0	0	0	0	0	2	8	5	3	7	2	28
2018	54	82	100	102	108	87	113	119	92	115	82	59	1113
2018	23	67	113	77	145	166	134	9	125	86	51	79	1074
2017	27	0	0	0	0	23	43	56	62	66	93	26	396
2017	95	169	133	116	321	343	179	111	106	44	61	33	1713
2016	121	129	106	81	150	104	144	123	103	116	111	114	1403
2016	24	13	0	0	8	4	7	27	0	0	0	0	83
2015	106	4	16	40	89	96	112	124	100	107	133	128	1055
2015	0	47	19	0	0	0	0	0	0	9	8	9	93
2014	44	75	54	129	156	100	103	112	45	92	120	114	1144
2014	0	0	19	0	0	15	0	23	0	0	0	0	57
2013	86	72	68	86	111	80	103	111	108	143	71	94	1135
2013	0	0	0	0	0	0	43	108	29	11	0	0	191
2012	55	0	0	7	0	16	68	102	80	81	53	80	541
2012	13	34	16	12	37	139	0	27	0	10	0	0	287
2011	0	0	0	0	3	0	0	0	0	0	0	0	3
2011	41	37	57	54	73	53	74	98	70	76	33	63	729
2011	0	0	0	0	47	0	0	0	0	0	0	0	47
2010	0	0	0	0	0	0	0	0	0	21	23	21	65

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	Wed 6th Sep Sep 6
-	-	3.1mi, 27:45 Run - parkrun Split Summary === 1) 1mi - 8:47(8:47/mi) 159/168bpm [1397b/mi] 114cal 6.83/0mph 2) 1mi - 8:40(8:40/mi) 165/178bpm [1430b/mi] 120cal 6.92/0mph 3) 1mi - 9:09(9:09/mi) 170/182bpm [1556b/mi] 133cal 6.56/0mph 4) 0.14mi - 1:08(8:01/mi) 178/183bpm [1427b/mi] 17cal 7.48/0mph Add a comment 0.2mi, 1:55 Run - General Split Summary === 1) 0.21mi - 1:55(9:04/mi) 149/165bpm [1350b/mi] 23cal 6.62/0mph Add a comment	-	3mi, 28:15 Run - General Split Summary === 1) 1mi - 9:17(9:17/mi) 150/161bpm [1392b/mi] 110cal 6.46/0mph 2) 1mi - 9:53(9:53/mi) 157/170bpm [1552b/mi] 124cal 6.07/0mph 3) 0.95mi - 9:05(9:34/mi) 162/177bpm [1550b/mi] 121cal 6.27/0mph Add a comment	-	-
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
3mi, 27:15 Run - General Split Summary === 1) 1mi - 9:12(9:12/mi) 150/169bpm [1381b/mi] 109cal 6.52/0mph 2) 1mi - 9:03(9:03/mi) 165/175bpm [1494b/mi] 121cal 6.63/0mph 3) 0.95mi - 8:59(9:26/mi) 165/171bpm [1555b/mi] 121cal 6.37/0mph Add a comment	-	3.2mi, 27:02 Run - parkrun Split Summary === 1) 1mi - 8:44(8:44/mi) 154/170bpm [1346b/mi] 107cal 6.87/0mph 2) 1mi - 8:19(8:19/mi) 167/176bpm [1388b/mi] 114cal 7.22/0mph 3) 1mi - 8:54(8:54/mi) 173/183bpm [1540b/mi] 130cal 6.74/0mph 4) 0.15mi - 1:04(7:00/mi) 180/184bpm [1259b/mi] 15cal 8.58/0mph Add a comment 0.5mi, 4:14 Run - General Split Summary === 1) 0.48mi - 4:14(8:49/mi) 139/150bpm [1225b/mi] 45cal 6.81/0mph Add a comment	-	4.1mi, 38:07 Run - General Split Summary === 1) 1mi - 9:11(9:11/mi) 149/164bpm [1368b/mi] 109cal 6.54/0mph 2) 1mi - 9:12(9:12/mi) 163/172bpm [1500b/mi] 122cal 6.52/0mph 3) 1mi - 9:21(9:21/mi) 171/177bpm [1598b/mi] 136cal 6.42/0mph 4) 1mi - 9:12(9:12/mi) 171/179bpm [1572b/mi] 133cal 6.53/0mph 5) 0.11mi - 1:12(10:36/mi) 172/175bpm [1825b/mi] 17cal 5.66/0mph 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
4.6mi, 43:28 Run - General Split Summary === 1) 1mi - 9:11(9:11/mi) 134/146bpm [1231b/mi] 97cal 6.53/0mph 2) 1mi - 9:08(9:08/mi) 141/166bpm [1287b/mi] 100cal 6.57/0mph 3) 1mi - 9:21(9:21/mi) 149/164bpm [1394b/mi] 108cal 6.41/0mph 4) 1mi - 9:42(9:42/mi) 157/169bpm [1523b/mi] 119cal 6.19/0mph 5) 0.61mi - 6:06(10:02/mi) 158/180bpm [1586b/mi] 75cal 5.98/0mph Add a comment	-	5.1mi, 51:08 Run - General Split Summary === 1) 1mi - 9:24(9:24/mi) 145/165bpm [1363b/mi] 107cal 6.38/0mph 2) 1mi - 9:54(9:54/mi) 164/179bpm [1625b/mi] 131cal 6.06/0mph 3) 1mi - 10:00(10:00/mi) 164/174bpm [1641b/mi] 133cal 6/0mph 4) 1mi - 10:42(10:42/mi) 166/174bpm [1777b/mi] 146cal 5.61/0mph 5) 1mi - 9:56(9:56/mi) 160/172bpm [1589b/mi] 126cal 6.04/0mph 6) 0.12mi - 1:11(9:38/mi) 154/157bpm [1483b/mi] 14cal 6.23/0mph 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
3.6mi, 35:00 Run - General Split Summary === 1) 1mi - 9:43(9:43/mi) 145/165bpm [1408b/mi] 108cal 6.18/0mph 2) 1mi - 9:35(9:35/mi) 159/175bpm [1523b/mi] 119cal 6.27/0mph 3) 1mi - 9:57(9:57/mi) 162/173bpm [1612b/mi] 126cal 6.03/0mph 4) 0.59mi - 5:46(9:48/mi) 164/170bpm [1607b/mi] 73cal 6.12/0mph Add a comment	-	4.2mi, 38:44 Run - General Split Summary === 1) 1mi - 9:18(9:18/mi) 150/158bpm [1395b/mi] 104cal 6.45/0mph 2) 1mi - 9:16(9:16/mi) 160/170bpm [1483b/mi] 114cal 6.47/0mph 3) 1mi - 9:17(9:17/mi) 168/175bpm [1559b/mi] 124cal 6.47/0mph 4) 1mi - 9:09(9:09/mi) 171/180bpm [1566b/mi] 126cal 6.55/0mph 5) 0.17mi - 1:44(10:07/mi) 164/170bpm [1660b/mi] 22cal 5.93/0mph Add a comment	4.2mi, 1:35:46 Walk - General Split Summary === 1) 1mi - 28:22(28:22/mi) 113/153bpm [3206b/mi] 183cal 54/113rpm 2.11/0mph 2) 1mi - 21:09(21:09/mi) 106/125bpm [2242b/mi] 121cal 53/60rpm 2.84/0mph 3) 1mi - 20:21(20:21/mi) 105/117bpm [2136b/mi] 124cal 53/60rpm 2.95/0mph 4) 1mi - 21:47(21:47/mi) 105/129bpm [2287b/mi] 121cal 52/60rpm 2.76/0mph 5) 0.2mi - 4:08(20:34/mi) 99/116bpm [2036b/mi] 22cal 56/60rpm 2.92/0mph Add a comment	5.2mi, 48:28 Run - General Split Summary === 1) 1mi - 8:52(8:52/mi) 147/160bpm [1303b/mi] 99cal 6.77/0mph 2) 1mi - 9:30(9:30/mi) 159/181bpm [1511b/mi] 116cal 6.31/0mph 3) 1mi - 9:23(9:23/mi) 166/175bpm [1559b/mi] 122cal 6.39/0mph 4) 1mi - 9:18(9:18/mi) 166/175bpm [1544b/mi] 122cal 6.45/0mph 5) 1mi - 9:20(9:20/mi) 158/174bpm [1474b/mi] 112cal 6.43/0mph 6) 0.2mi - 2:05(10:41/mi) 155/158bpm [1657b/mi] 24cal 5.61/0mph Add a comment	-	-

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mr d M50 Suffolk

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mr d
M50 Suffolk