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aberfordian
M65 West Yorkshire

Springbok (69)

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Lonely Goat RC

Races
58
Miles
8479
Miles
43
Miles
22
WAVA
72.63%
5k
23:48
10k
47:48
10M
1:18:08
Half
1:47:43

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Recent Training
1st Aug	General	6.5mi	59:31
28th Jul	General	5mi	46:16
26th Jul	General	9mi	1:18:49
25th Jul	General	6.5mi	57:59
24th Jul	General	6.2mi	55:39

Planned Races
Gilberdyke 10	28th Aug
Great North Run	11th Sep

12 Month Benchmarks	Run
Mile	6:49
5k	23:11
5mi	38:10
10k	47:24
10mi	1:23:44
Half	1:54:57

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Best Times
Best WAVA

Dist	Races	PB	WB	2015	2016	2017	2018	2019	2020	2021	2022
5km	7	23:48 7:40/mi	69.38				23:48 68.79	23:48 69.38			24:16 69.22
8km	1	44:10 8:53/mi	62.32							44:10 62.32
10km	23	47:48 7:42/mi	72.63	53:24 61.43	49:00 67.56	51:01 65.50	50:04 67.37	48:38 70.02	54:41 62.87	49:19 70.39	47:48 72.63
6.7mi	1	57:32 8:38/mi	64.67								57:32 64.67
7mi	1	57:28 8:13/mi	66.70				57:28 66.70
9mi	1	1:14:05 8:14/mi	69.90								1:14:05 69.90
10mi	11	1:18:08 7:49/mi	71.63		1:18:38 69.15	1:24:17 65.13	1:24:00 65.99	1:18:08 71.63	1:36:20 58.10	1:23:54 68.04	1:32:42 61.58
20km	2	1:50:44 8:55/mi	65.33							1:50:44 64.67	1:50:44 65.33
13.1mi	10	1:47:43 8:13/mi	68.85		1:49:33 65.75		2:01:31 60.43	1:47:43 68.85	1:59:05 62.90	1:52:22 67.33	1:53:39 67.25

Date	Planned Races			Distance
11 Sep	Great North Run Confirmed			13.1mi
28 Aug	Gilberdyke 10 Confirmed			10mi
2022		Result	WAVA	Distance
10 Jul	Bramham 10k	53:29	65.55	10km
3 Jul	Run for All Leeds 10k	51:14	68.43	10km
26 Jun	Round Sheffield Run SB	1:50:44	65.33	20km
12 Jun	Burton Leonard 10k	55:11	63.53	10km
15 May	Pontefract 10k	50:40	69.19	10km
10 Apr	Big Flat Runway Races	49:22	71.01	10km
27 Mar	Sheffield Half Marathon SB	1:53:39	67.25	13.1mi
6 Mar	Norton 9 PB	1:14:05	69.90	9mi
6 Feb	Dewsbury 10K PB	47:48	72.63	10km
30 Jan	St Aidan’s Winter Beast PB	57:32	64.67	6.66mi
15 Jan	Temple Newsam parkrun SB	24:16	69.22	5km
9 Jan	Temple Newsam 10 (the TNT) SB	1:32:42	61.58	10mi
2021		Result	WAVA	Distance
21 Nov	Tadcaster 10 mile SB	1:23:54	68.04	10mi
7 Nov	Guy Fawkes 10	1:29:17	63.94	10mi
26 Sep	Great Manchester Run, Half Marathon SB	1:52:22	67.33	13.1mi
19 Sep	Bramham 10k	50:54	68.20	10km
12 Sep	Great North Run	1:55:44	65.37	13.1mi
5 Sep	Leeds 10k SB	49:19	70.39	10km
15 Aug	Gilberdyke 10	1:24:08	67.85	10mi
6 Aug	Lotherton Hall Trail Race PB	44:10	62.32	8km
1 Aug	York 10k	50:05	69.31	10km
27 Jun	Round Sheffield Run PB	1:50:44	64.67	20km
2020		Result	WAVA	Distance
8 Mar	NN CPC Loop Den Haag SB	1:59:05	62.90	13.1mi
23 Feb	Huddersfield 10k SB	54:41	62.87	10km
12 Jan	Temple Newsam 10 (the TNT) SB	1:36:20	58.10	10mi
2019		Result	WAVA	Distance
27 Oct	Leeds Abbey Dash	55:22	61.50	10km
7 Jul	Asda Foundation Leeds 10k	54:21	62.65	10km
2 Jun	Asda Foundation Hull Half Marathon	1:59:42	61.96	13.1mi
5 May	North Lincolnshire Half Marathon PB	1:47:43	68.85	13.1mi
14 Apr	Vale of York 10 PB	1:18:08	71.63	10mi
30 Mar	Armley parkrun SB	23:48	69.38	5km
24 Mar	Dishforth Dash 10k SB	48:38	70.02	10km
17 Mar	Thirsk 10	1:22:16	68.03	10mi
17 Feb	Bloodaxe Challenge	14 / 0	0.00	2hr
2018		Result	WAVA	Distance
23 Sep	Kirkstall Abbey 7 PB	57:28	66.70	7mi
16 Sep	Tadcaster 10	1:26:08	64.35	10mi
5 Aug	York 10k	51:14	65.83	10km
15 Jul	Bramham 10k	53:30	63.04	10km
23 Jun	Selby parkrun PB	23:48	68.79	5km
17 Jun	Pontefract 10k	50:20	67.01	10km
3 Jun	Ramathon SB	2:01:31	60.43	13.1mi
26 May	New Earswick parkrun	25:09	65.10	5km
15 Apr	Vale of York 10 SB	1:24:00	65.99	10mi
25 Mar	Dishforth Dash 10k SB	50:04	67.37	10km
10 Mar	Roundhay parkrun	25:38	63.87	5km
24 Feb	Heslington parkrun #6	24:01	68.17	5km
17 Feb	Cross Flatts parkrun	25:11	64.47	5km
2017		Result	WAVA	Distance
17 Sep	Tadcaster 10 - The Tad 10 SB	1:24:17	65.13	10mi
6 Aug	York 10k SB	51:01	65.50	10km
2 Jul	Harrogate Town Centre 10K	52:15	63.96	10km
18 Jun	Hull 10k - Jane Tomlinson Run for All	52:54	63.17	10km
2016		Result	WAVA	Distance
16 Oct	Manchester Half Marathon	1:50:15	65.33	13.1mi
11 Sep	Vale of York Half Marathon SB	1:49:33	65.75	13.1mi
24 Jul	Great Yorkshire Run Harrogate	50:52	65.08	10km
22 May	Great Manchester Run SB	49:00	67.56	10km
17 Apr	Vale of York 10 SB	1:18:38	69.15	10mi
10 Apr	Sheffield Half Marathon	1:54:16	63.03	13.1mi
2015		Result	WAVA	Distance
15 Nov	Leeds Abbey Dash SB	53:24	61.43	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	0	0	0	0	14	9	0	0	0	0	0	0	22
2022	160	77	162	142	83	132	132	6	0	0	0	0	894
2021	83	66	168	162	179	178	178	172	121	147	134	144	1733
2020	0.9	1.6	0.6	0	0	0	0	0	0	0	0	0	3.1
2020	110	88	143	172	185	179	189	173	161	173	173	164	1912
2019	1	0.6	1.6	1.2	1.5	2.1	2.5	0	2.7	2.1	1.3	0.6	17.2
2019	151	94	121	138	118	64	10	0	29	17	52	98	890
2018	0.7	0.3	1.1	2.4	1.2	1.1	1.1	1.5	1	0.6	1.1	0.4	12.5
2018	75	92	91	105	100	88	105	108	98	146	122	123	1254
2017	0	0	0.3	0.8	1.4	0.9	0.2	0.7	1.6	1.8	1.6	1.2	10.5
2017	9	5	46	62	25	52	74	83	91	22	49	99	616
2016	80	123	124	131	117	132	85	64	89	30	0	60	1035
2015	0	0	0	0	0	0	0	21	21	9	36	54	140
2014	0	0	0	0	0	0	0	0	6	0	0	0	6

Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26	Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30
6.2mi, 55:39 Run - General Split Summary === 1) 1m - 9:25(9:25/m) 126/139bpm [1186b/mi] 93cal 6.37/7.12mph 2) 1m - 9:15(9:15/m) 131/138bpm [1212b/mi] 95cal 6.48/7.66mph 3) 1m - 9:04(9:04/m) 139/147bpm [1261b/mi] 100cal 6.61/7.39mph 4) 1m - 9:00(9:00/m) 142/147bpm [1279b/mi] 103cal 6.66/7.2mph 5) 1m - 8:56(8:56/m) 143/146bpm [1277b/mi] 100cal 6.72/7.12mph 6) 1m - 8:29(8:29/m) 142/146bpm [1203b/mi] 89cal 7.08/7.68mph 7) 0.19m - 1:30(7:48/m) 140/142bpm [1092b/mi] 14cal 7.69/7.76mph	6.5mi, 57:59 Run - General Split Summary === 1) 1m - 8:55(8:55/m) 130/143bpm [1158b/mi] 94cal 6.74/7.51mph 2) 1m - 9:08(9:08/m) 137/143bpm [1251b/mi] 101cal 6.57/7.1mph 3) 1m - 8:59(8:59/m) 131/143bpm [1178b/mi] 85cal 6.67/7.06mph 4) 1m - 8:56(8:56/m) 140/146bpm [1252b/mi] 97cal 6.71/7.01mph 5) 1m - 8:39(8:39/m) 140/149bpm [1210b/mi] 92cal 6.94/7.83mph 6) 1m - 8:51(8:51/m) 143/153bpm [1265b/mi] 97cal 6.78/10.04mph 7) 0.53m - 4:31(8:37/m) 140/150bpm [1205b/mi] 45cal 6.97/7.93mph	9mi, 1:18:49 Run - General Split Summary === 1) 1m - 8:29(8:29/m) 125/135bpm [1061b/mi] 83cal 7.07/7.7mph 2) 1m - 8:31(8:31/m) 132/140bpm [1125b/mi] 88cal 7.04/7.49mph 3) 1m - 8:56(8:56/m) 139/148bpm [1241b/mi] 98cal 6.72/7.43mph 4) 1m - 8:28(8:28/m) 140/146bpm [1186b/mi] 93cal 7.08/8.58mph 5) 1m - 8:45(8:45/m) 140/146bpm [1226b/mi] 91cal 6.85/7.31mph 6) 1m - 8:53(8:53/m) 137/141bpm [1216b/mi] 81cal 6.76/7.56mph 7) 1m - 9:08(9:08/m) 137/145bpm [1251b/mi] 81cal 6.57/8.31mph 8) 1m - 8:53(8:53/m) 138/143bpm [1226b/mi] 77cal 6.76/7.37mph 9) 1m - 8:39(8:39/m) 139/149bpm [1201b/mi] 78cal 6.94/7.22mph 10) 0.01m - 7(8:33/m) 145/145bpm [1239b/mi] 1cal 7.02/7.1mph	-	5mi, 46:16 Run - General Split Summary === 1) 1m - 8:58(8:58/m) 122/138bpm [1093b/mi] 85cal 6.7/7.49mph 2) 1m - 9:39(9:39/m) 134/144bpm [1292b/mi] 102cal 6.22/7.26mph 3) 1m - 8:57(8:57/m) 132/144bpm [1182b/mi] 87cal 6.7/7.12mph 4) 1m - 9:16(9:16/m) 133/144bpm [1232b/mi] 88cal 6.48/8.79mph 5) 1m - 9:23(9:23/m) 132/145bpm [1238b/mi] 84cal 6.4/8.1mph 6) 0.01m - 4(7:02/m) 131/131bpm [922b/mi] 8.52/7.24mph	-	-
Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2	Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6
-	6.5mi, 59:31 Run - General Split Summary === 1) 1m - 9:03(9:03/m) 133/153bpm [1205b/mi] 100cal 6.62/7.06mph 2) 1m - 9:31(9:31/m) 138/152bpm [1313b/mi] 106cal 6.31/7.03mph 3) 1m - 9:20(9:20/m) 140/148bpm [1307b/mi] 104cal 6.43/7.08mph 4) 1m - 9:16(9:16/m) 140/147bpm [1297b/mi] 98cal 6.48/6.66mph 5) 1m - 9:15(9:15/m) 144/151bpm [1331b/mi] 104cal 6.49/7.22mph 6) 1m - 9:05(9:05/m) 141/150bpm [1281b/mi] 92cal 6.61/7.49mph 7) 0.46m - 4:01(8:45/m) 138/145bpm [1208b/mi] 36cal 6.85/6.99mph	-	-	-	-	-
Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9	Wed 10th Aug Aug 10	Thu 11th Aug Aug 11	Fri 12th Aug Aug 12	Sat 13th Aug Aug 13
-	-	-	-	-	-	-
Sun 14th Aug Aug 14	Mon 15th Aug Aug 15	Tue 16th Aug Aug 16	Wed 17th Aug Aug 17	Thu 18th Aug Aug 18	Fri 19th Aug Aug 19	Sat 20th Aug Aug 20
-	-	-	-	-	-	-

aberfordian M65 West Yorkshire

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aberfordian
M65 West Yorkshire