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Paul N M40

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STATUS Fuck it Dude. Let's go running.

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Recent Blogs
Chewie, we're home?	Dec 2020
Fetch Treasure Hunt - April	Apr 2020
March Treasure Hunt	Mar 2020

Recent Training
8th Aug	General	6.5mi	1:00:17
7th Aug	General	7.8mi	1:04:25
7th Aug	General	6.5mi	54:35
6th Aug	General	10.1mi	1:34:20
5th Aug	General	7.9mi	1:08:10

12 Month Benchmarks	Run	Bike
Mile	6:05	3:58
5k	20:55	15:59
5mi	34:08	26:55
10k	44:59	32:49
10mi	1:19:23	0
Half	1:46:09	0
20mi	2:45:16	0
Mara	3:44:58	0
50k	11:11:04	0
40mi	14:23:44	0
75k	17:08:51	0
50mi	18:55:36	0

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2022 Targets	Set your targets
Run 3107

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Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2017	2018	2019	2020	2021
1mi	2	6:00 6:00/mi	64.94				7:44 49.31			6:00 64.94
5km	45	18:53 6:05/mi	72.09	20:28 63.52	21:08 61.52		20:31 65.01	19:47 67.85	20:24 65.80	19:19 70.47	18:53 72.09
5mi	5	34:23 6:53/mi	64.25	35:50 59.51		35:22 60.32				34:23 64.25
5.5mi	3	45:01 8:11/mi	53.61			48:50 48.05				45:01 53.61
10km	12	40:13 6:28/mi	68.43	42:34 62.76	42:53 62.30	43:55 60.86		43:54 61.96		40:13 68.43
8mi	1	58:02 7:15/mi	60.82					58:02 60.82
8.5mi	1	1:24:05 9:54/mi	45.03					1:24:05 45.03
10mi	3	1:15:45 7:35/mi	58.09	1:15:45 58.09
13.1mi	9	1:29:12 6:49/mi	66.90	1:58:02 49.46	1:36:37 60.43			1:34:35 62.46	1:35:32 61.84	1:29:12 66.90
26.2mi	3	3:20:25 7:39/mi	63.08							3:41:54 56.63	3:20:25 63.08
54mi	1	8:59:35 10:00/mi	54.83							8:59:35 54.83

2021		Result	WAVA	Distance
29 Aug	Antrim Coast Half Marathon		0.00	13.1mi
14 Aug	Seven Sevens		0.00	19mi
5 Aug	Loughahannagh Horseshow	1:08:27	29.26	4.5mi
31 Jul	The Fallows	1:43:17	40.15	9.15mi
17 Jul	Spelga Skyline	4:12:00	23.82	13.1mi
26 Jun	Midnight Marathon		0.00	26.2mi
12 Jun	Cairncastle Classic Fell Race	1:33:15	48.67	10mi
29 May	Whitespace NIURA 100k Championships		0.00	100km
16 May	ChampionChip Ireland - Lisburn Festival of Running Marathon PB	3:20:25	63.08	26.2mi
20 Feb	Fake parkrun PB	18:53	72.09	5km
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	35:42	38.13	5km
26 Sep	Slieve Donard Race	1:16:07	30.47	5.25mi
30 Aug	Loop the Lough PB	8:59:35	54.83	54mi
22 Aug	ChampionChip Ireland Running Series- Event 4 (Down Royal) PB	40:13	68.43	10km
15 Aug	Fetch Virtual Weekend Mile PB	6:00	64.94	1mi
1 Aug	Championchip Ireland Running Series - EIKON 5k SB	19:19	70.47	5km
18 Jul	ChampionChip Ireland Running Series Half Marathon PB	1:29:12	66.90	13.1mi
11 Jul	Fetch Virtual Weekend 5 Mile PB	34:23	64.25	5mi
4 Jul	Fake parkrun	19:39	69.27	5km
20 Jun	Fake parkrun	19:55	68.35	5km
11 Jun	Virtual West Highland Way Race	14:15:36	73.66	95mi
6 Jun	Fake parkrun	20:02	67.95	5km
6 Jun	Fetch Virtual Weekend Half Marathon	1:43:52	57.45	13.1mi
30 May	Fetch Virtual Weekend Half Marathon	1:47:11	55.67	13.1mi
30 May	Fetch Virtual Weekend Marathon SB	3:41:54	56.63	26.2mi
23 May	Fetch Virtual Weekend 10k	42:25	64.88	10km
16 May	Fake parkrun	20:08	67.61	5km
2 May	Fake parkrun	20:20	66.95	5km
8 Mar	Castle Trilogy - Part 1	5:54:48	42.83	50km
29 Feb	Belfast Victoria parkrun	19:48	68.27	5km
15 Feb	Belfast Victoria parkrun	20:01	67.53	5km
8 Feb	Ormeau parkrun	20:14	66.81	5km
1 Feb	Carrickfergus Midnight Marathon	4:36:00	45.29	26.2mi
25 Jan	Belfast Victoria parkrun	20:05	67.31	5km
18 Jan	Orangefield Parkrun	21:05	64.11	5km
10 Jan	Castlewellan 10k Night Edition	47:33	57.52	10km
4 Jan	Belfast Victoria parkrun	20:01	67.53	5km
1 Jan	Race Over The Glens PB	45:01	53.61	5.5mi
2019		Result	WAVA	Distance
5 May	Deep RiverRock Belfast City Marathon		0.00	26.2mi
6 Apr	Queen’s parkrun, Belfast	20:52	64.33	5km
30 Mar	Stranmillis College parkrun	21:24	62.73	5km
23 Mar	Larne Half Marathon SB	1:35:32	61.84	13.1mi
16 Mar	Castlewellan parkrun	21:03	63.77	5km
2 Mar	Ormeau parkrun	20:32	65.37	5km
16 Feb	Ormeau parkrun SB	20:24	65.80	5km
2 Feb	Ormeau parkrun	20:28	65.59	5km
26 Jan	Ormeau parkrun	21:21	62.87	5km
12 Jan	Ormeau parkrun	20:43	64.80	5km
1 Jan	Race Over The Glens	44:04	59.60	6mi
2018		Result	WAVA	Distance
29 Dec	Castlewellan Christmas Cracker PB	1:24:05	45.03	8.5mi
8 Dec	Castlewellan parkrun	20:18	66.13	5km
1 Dec	Belfast Victoria parkrun SB	19:47	67.85	5km
24 Nov	Ormeau parkrun	20:00	67.12	5km
17 Nov	Belfast Victoria parkrun	20:03	66.95	5km
10 Nov	Ormeau parkrun	20:13	66.40	5km
27 Oct	Ormeau parkrun	20:33	65.32	5km
20 Oct	GR8 Dundrum Run PB	58:02	60.82	8mi
13 Oct	Ormeau parkrun	20:52	64.33	5km
23 Sep	Belfast Half Marathon SB	1:34:35	62.46	13.1mi
8 Sep	Ormeau parkrun	20:34	65.27	5km
2 Sep	Laganside 10k SB	43:54	61.96	10km
25 Aug	Ormeau parkrun	20:57	64.07	5km
18 Aug	Ormeau parkrun	21:16	63.12	5km
28 Jul	Ormeau parkrun	21:45	61.72	5km
21 Jul	Ormeau parkrun	22:02	60.92	5km
30 Jun	Castlewellan parkrun	22:41	59.18	5km
23 Jun	Stormont parkrun	22:23	59.97	5km
2017		Result	WAVA	Distance
12 Dec	Mill Hill Mile SB	7:44	49.31	1mi
30 Sep	Castlewellan parkrun	21:05	63.26	5km
19 Aug	Ormeau parkrun	20:37	64.70	5km
12 Aug	Ormeau parkrun	21:08	63.11	5km
29 Jul	Belfast Victoria parkrun SB	20:31	65.01	5km
2012		Result	WAVA	Distance
22 Apr	Titanic Quarter 10km SB	43:55	60.86	10km
19 Apr	Hill and Dale Race 2	50:24	42.37	5mi
12 Apr	Hill and Dale Race 1 SB	48:50	48.05	5.5mi
9 Apr	Whitehead 5 Mile Road Race SB	35:22	60.32	5mi
31 Mar	Leitrim 5 Mile Road Race	37:10	57.40	5mi
25 Mar	Spring Lake 10k	49:58	53.47	10km
2011		Result	WAVA	Distance
24 Jun	Ards Half Marathon SB	1:36:37	60.43	13.1mi
13 May	Les Jones 10k	43:58	60.77	10km
16 Apr	Ballynahinch 10k Road Race SB	42:53	62.30	10km
14 Apr	Hill & Dale Race 1 - Castlewellan	46:25	50.55	5.5mi
10 Apr	Titanic Quarter 10km	43:27	61.49	10km
19 Mar	Larne Half Marathon	1:37:30	59.88	13.1mi
29 Jan	Waterworks Parkrun 12 SB	21:08	61.52	5km
15 Jan	Waterworks Parkrun 11	21:54	59.36	5km
8 Jan	Belfast Parkrun (week 10)	21:49	59.59	5km
2010		Result	WAVA	Distance
20 Nov	Waterworks Park Run 3 SB	20:28	63.52	5km
13 Nov	Waterworks Park Run 2	21:21	60.89	5km
25 Sep	Bangor 10km Road Race SB	42:34	62.76	10km
5 Sep	Spar Laganside 10K	44:21	60.24	10km
14 Aug	Scott & Gault Memorial 10 mile Road Race PB	1:15:45	58.09	10mi
6 Aug	Ards 5-Mile Charity Challange SB	35:50	59.51	5mi
20 Jul	Portaferry 10 Mile Road Race	1:22:59	53.02	10mi
2 Jul	Ards Half Marathon SB	1:58:02	49.46	13.1mi
6 Jun	Carrickfergus 10k	55:00	48.58	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	6	3	17	4	3	3	32	0	0	0	0	0	68
2022	361	245	198	281	219	186	92	51	0	0	0	0	1633
2022	0	16	5	2	0	10	0	0	0	0	0	0	32
2021	9	19	7	18	11	0	10	0	0	51	13	16	154
2021	308	269	315	261	251	258	198	132	243	303	214	324	3074
2020	11	32	7	0	32	60	39	10	0	0	0	0	191
2020	208	202	111	273	305	304	304	319	242	244	200	294	3006
2019	0	0	0	11	2	0	0	0	24	0	0	0	37
2019	57	129	122	143	18	0	4	9	127	135	48	169	962
2019	0	6	0	0	0	0	0	0	0	0	0	0	6
2018	0	0	0	0	0	0	0	0	0	0	0	3	3
2018	0	0	0	0	0	0	0	26	136	131	96	78	468
2018	0	0	0	0	0	0	0	1	12	4	0	0	17
2014	40	15	0	0	0	0	0	0	0	0	0	0	55
2012	61	0	56	162	118	0	0	0	0	0	0	0	397
2011	157	38	0	0	0	0	0	0	0	0	0	0	195
2010	0	0	0	0	0	0	0	170	157	114	152	0	593

Wed 13th Jul Jul 13	Thu 14th Jul Jul 14	Fri 15th Jul Jul 15	Sat 16th Jul Jul 16	Sun 17th Jul Jul 17	Mon 18th Jul Jul 18	Tue 19th Jul Jul 19
16.2mi, 5:34:31 Walk - General Split Summary === 1) 1m - 19:17(19:17/m) 92/102bpm [1774b/mi] 93cal 51/70rpm 3.11/14.3mph 2) 1m - 15:12(15:12/m) 94/106bpm [1428b/mi] 79cal 50/62rpm 3.95/34.96mph 3) 1m - 19:49(19:49/m) 88/113bpm [1743b/mi] 85cal 38/59rpm 3.03/6.32mph 4) 0.73m - 14:30(20:00/m) 92/103bpm [1840b/mi] 69cal 49/60rpm 3/4.28mph 5) 1m - 18:33(18:33/m) 91/103bpm [1687b/mi] 91cal 54/61rpm 3.23/4.05mph 6) 1m - 47:26(47:26/m) 81/120bpm [3842b/mi] 141cal 19/73rpm 1.27/3.88mph 7) 1m - 26:24(26:24/m) 88/115bpm [2324b/mi] 111cal 36/66rpm 2.27/3.72mph 8) 1m - 18:08(18:08/m) 103/122bpm [1867b/mi] 95cal 52/61rpm 3.31/4.17mph 9) 1m - 17:31(17:31/m) 98/107bpm [1717b/mi] 89cal 56/62rpm 3.42/3.78mph 10) 1m - 19:13(19:13/m) 97/107bpm [1864b/mi] 96cal 51/62rpm 3.12/9.25mph 11) 1m - 18:18(18:18/m) 96/105bpm [1757b/mi] 92cal 55/63rpm 3.28/3.97mph 12) 1m - 16:29(16:29/m) 96/119bpm [1583b/mi] 67cal 43/66rpm 3.64/15.45mph 13) 1m - 12:23(12:23/m) 92/103bpm [1140b/mi] 43cal 42/64rpm 4.84/41.01mph 14) 1m - 24:18(24:18/m) 77/108bpm [1872b/mi] 56cal 11/57rpm 2.47/44.06mph 15) 1m - 18:23(18:23/m) 93/117bpm [1709b/mi] 71cal 26/60rpm 3.27/11.44mph 16) 1m - 19:38(19:38/m) 83/115bpm [1629b/mi] 54cal 14/69rpm 3.06/9.14mph 17) 0.42m - 8:59(21:24/m) 74/92bpm [1583b/mi] 16cal 2.81/2.82mph Add a comment	8.4mi, 1:15:45 Run - General Split Summary === 1) 8.35m - 1:15:45(9:04/m) 153/166bpm [1388b/mi] 901cal 6.61/7.68mph Add a comment 8.9mi, 2:26:20 Walk - General Split Summary === 1) 1m - 18:16(18:16/m) 95/106bpm [1736b/mi] 90cal 52/69rpm 3.28/6.39mph 2) 1m - 14:34(14:34/m) 97/133bpm [1413b/mi] 73cal 50/64rpm 4.12/8.2mph 3) 1m - 17:50(17:50/m) 94/105bpm [1677b/mi] 90cal 53/61rpm 3.36/3.95mph 4) 1m - 19:47(19:47/m) 87/111bpm [1721b/mi] 88cal 45/66rpm 3.03/5.13mph 5) 1m - 19:31(19:31/m) 87/126bpm [1697b/mi] 88cal 31/77rpm 3.08/11.4mph 6) 1m - 16:03(16:03/m) 84/136bpm [1348b/mi] 72cal 29/61rpm 3.74/4.7mph 7) 1m - 18:19(18:19/m) 74/104bpm [1356b/mi] 62cal 4/56rpm 3.27/4.07mph 8) 1m - 13:31(13:31/m) 62/87bpm [839b/mi] 31cal 49/62rpm 4.44/6.47mph 9) 0.85m - 8:28(9:59/m) 73/90bpm [729b/mi] 16cal 27/62rpm 6.01/5.24mph Add a comment	5.7mi, 49:00 Run - General Split Summary === 1) 5.72m - 49:00(8:34/m) 156/172bpm [1336b/mi] 605cal 7/9.23mph Add a comment	-	-	-	-
Wed 20th Jul Jul 20	Thu 21st Jul Jul 21	Fri 22nd Jul Jul 22	Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26
-	-	-	6mi, 48:22 Run - General Split Summary === 1) 6m - 48:22(8:04/m) 160/181bpm [1290b/mi] 621cal 7.44/9.35mph Add a comment	-	7mi, 53:20 Run - General Split Summary === 1) 7m - 53:20(7:37/m) 168/185bpm [1279b/mi] 723cal 7.88/8.54mph Add a comment	10mi, 1:27:31 Run - General Split Summary === 1) 10.03m - 1:27:31(8:44/m) 152/173bpm [1327b/mi] 1018cal 6.87/8.6mph Add a comment
Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2
5.6mi, 49:34 Run - General Split Summary === 1) 5.61m - 49:34(8:50/m) 151/167bpm [1334b/mi] 586cal 6.79/7.81mph Add a comment	-	-	-	-	6.3mi, 53:36 Run - General Split Summary === 1) 6.29m - 53:36(8:31/m) 151/167bpm [1286b/mi] 629cal 7.04/8.43mph Add a comment	-
Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9
-	6.2mi, 53:59 Run - General Split Summary === 1) 6.17m - 53:59(8:45/m) 156/173bpm [1366b/mi] 666cal 6.85/7.64mph Add a comment	7.9mi, 1:08:10 Run - General Split Summary === 1) 7.86m - 1:08:10(8:40/m) 153/162bpm [1326b/mi] 807cal 6.92/7.58mph Add a comment	10.1mi, 1:34:20 Run - General Split Summary === 1) 10.11m - 1:34:20(9:20/m) 163/191bpm [1521b/mi] 1202cal 6.43/7.39mph Add a comment	7.8mi, 1:04:25 Run - General Split Summary === 1) 7.78m - 1:04:25(8:17/m) 164/178bpm [1358b/mi] 842cal 7.25/7.91mph Add a comment 6.5mi, 54:35 Run - General Split Summary === 1) 6.48m - 54:35(8:26/m) 154/169bpm [1298b/mi] 655cal 7.12/7.95mph Add a comment	6.5mi, 1:00:17 Run - General Split Summary === 1) 6.46m - 1:00:17(9:20/m) 153/166bpm [1428b/mi] 717cal 6.43/7.16mph Add a comment	-

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Paul N M40

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