neufalabonk

Last on at 10pm, 8th Jun 2024

M50

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STATUS Not waving

Framlingham Flyers

Races
62
Miles
12643
Miles
0
Miles
3863
Miles
404
WAVA
69.77%
5k
19:59
5M
36:47
10k
42:42
10M
1:15:11
Half
1:36:15
20M
2:52:20
Mara
3:55:36

About Me
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Recent Blogs
Highlights of 2020	Dec 2020

My parkrun
No parkrun selected

Recent Training
28th May	General	4.6mi	1:13:27
Apr 2024	General	3.2mi	48:39
Mar 2024	General	3.4mi	55:15
Mar 2024	General	3.8mi	1:01:38
Mar 2024	General	4.2mi	1:00:16

12 Month Benchmarks	Run
Mile	9:02
5k	29:32

Recent Pictures	Show more

Recent Threads
Swittle Sound System
The Music Game
What are you listening to?
What Are You Listening To?
The Film Game

Buddies (4)

Followers (1)

Badges Collected	See available badges
+ 198 others

Read Everyone!

This is a little side project! See my recent reads:

Mr Vertigo

Paul Auster
The American

Martin Booth
In Morocco

Edith Wharton
The Hound of The Baskervilles

Arthur Conan Doyle
The Belly of Paris

Emile Zola
Independence Day

Richard Ford
Blitzed

Norman Ohler tr. Shaun Whiteside
The Rum Diary

Hunter S. Thompson
The Devil and Other Stories

Leo Tolstoy
Diamonds are Forever

Ian Fleming

View My Full List (454) | Build Your Own List

Best Times
Best WAVA

Dist	Races	2004	2005	2006	2010	2011	2012	2013	2014	PB	WB
5km	17					23:18 58.51	21:16 64.58	22:13 62.29	19:59 69.77	19:59 6:26/mi	69.77
5mi	3					40:29 54.68	36:47 60.65			36:47 7:21/mi	60.65
10km	27	54:37 48.62	52:11 51.06	56:33 47.30	1:03:15 43.32	50:25 54.77	46:19 60.09	44:05 63.63	42:42 66.22	42:42 6:52/mi	66.22
10mi	4					1:21:55 55.63	1:15:11 61.11			1:15:11 7:31/mi	61.11
20km	1					1:48:11 52.83				1:48:11 8:42/mi	52.83
13.1mi	7					1:57:44 51.17	1:42:38 59.18	1:41:24 60.39	1:36:15 63.63	1:36:15 7:21/mi	63.63
20mi	1						2:52:20 54.97			2:52:20 8:37/mi	54.97
26.2mi	2						3:55:36 54.05			3:55:36 9:00/mi	54.05

2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup		0.00	5km
2018		Result	WAVA	Distance
29 Sep	The Doctor K Cup		0.00	5km
2015		Result	WAVA	Distance
30 May	Kent Roadrunner Marathon		0.00	26.2mi
12 Apr	Pyongyang		0.00	26.2mi
22 Mar	Stowmarket Half Marathon		0.00	13.1mi
1 Jan	Chard Flyer		0.00	10km
2014		Result	WAVA	Distance
31 Aug	Framlingham 10k	44:26	63.64	10km
24 Aug	Battle of Sedgemoor 10k PB	42:42	66.22	10km
26 Jul	Bognor Regis Parkrun	21:45	64.11	5km
21 Jul	Framlingham Flyers 5k Handicap (Race 3)	20:03	69.54	5km
23 Jun	Framlingham Flyers 5k Handicap (Race 2) PB	19:59	69.77	5km
19 May	Framlingham Flyers 5k Handicap (Race 1)	20:57	66.55	5km
26 Apr	Ipswich Parkrun	21:43	64.20	5km
16 Mar	Colchester Half Marathon PB	1:36:15	63.63	13.1mi
1 Jan	Chard Flyer	49:02	57.21	10km
2013		Result	WAVA	Distance
20 Oct	Great Yarmouth East Coast Run 10k SB	44:05	63.63	10km
20 Oct	Cabbage Patch 10		0.00	10mi
22 Sep	Larking Gowen Ipswich Half Marathon SB	1:41:24	60.39	13.1mi
1 Sep	Framlingham 10k	45:16	61.97	10km
25 Aug	Battle of Sedgemoor 10k	44:13	63.44	10km
22 Jul	Framlingham Flyers 5k Handicap (Race 3)		0.00	5km
14 Jul	Ipswich Ekiden Relay (10K Leg)	45:22	61.83	10km
7 Jul	Newmarket 10k	47:07	59.54	10km
24 Jun	Framlingham Flyers 5k Handicap (Race 2)		0.00	5km
16 Jun	Ashill Fathers day 5K		0.00	5km
27 May	Vitality London 10,000	44:42	62.76	10km
25 May	London to Brighton 100k		0.00	100km
20 May	Framlingham Flyers 5k Handicap (Race 1) SB	22:13	62.29	5km
5 May	Bespak Grand East Anglia Run	47:27	59.12	10km
29 Mar	Roger Wing Charity 10k		0.00	10km
1 Jan	Chard Flyer	50:30	55.11	10km
2012		Result	WAVA	Distance
25 Nov	Hadleigh 10	1:17:43	59.11	10mi
4 Nov	The Adnams Great East Run 20K		0.00	20km
21 Oct	Great Yarmouth Marathon PB	3:55:36	54.05	26.2mi
14 Oct	Marriotts Way 10K		0.00	10km
13 Oct	AdventureHub Norfolk Coastal Ultra		0.00	100km
13 Oct	Harwich Discovery Run		0.00	10km
7 Oct	Royal Parks Half Marathon		0.00	13.1mi
7 Oct	Kielder Marathon		0.00	26.2mi
30 Sep	London to Brighton		0.00	56mi
29 Sep	Thames Path Challenge		0.00	100km
23 Sep	Larking Gowen Ipswich Half Marathon SB	1:42:38	59.18	13.1mi
17 Sep	Stowmarket Striders 5k Challenge	21:39	63.44	5km
8 Sep	Ipswich Parkrun	22:58	59.80	5km
2 Sep	Framlingham 10k	46:20	60.07	10km
2 Sep	Wissey Half Marathon		0.00	13.1mi
26 Aug	Battle of Sedgemoor 10k	47:06	59.09	10km
30 Jul	Framlingham Flyers 5k Handicap (Race 3)	21:44	63.20	5km
15 Jul	Ipswich Ekiden Relay (5K Leg)	22:27	61.18	5km
1 Jul	Newmarket 10k SB	46:19	60.09	10km
1 Jul	Humpty Dumpty 10K (RCGP 5)		0.00	10km
25 Jun	Framlingham Flyers 5k Handicap (Race 2)	21:42	63.29	5km
17 Jun	Ashill Fathers day 5K SB	21:16	64.58	5km
10 Jun	Wymondham Midsummer 10 mile PB	1:15:11	61.11	10mi
1 Jun	Kirton Friday 5 PB	36:47	60.65	5mi
28 May	Framlingham Flyers 5k Handicap (Race 1)	22:05	62.19	5km
27 May	Vitality London 10,000	47:46	58.26	10km
25 May	Ipswich Friday 5	38:47	57.52	5mi
20 May	Woodbridge 10k	48:00	57.98	10km
13 May	Dereham 10m - RCGP 4 & CC		0.00	10mi
7 May	Breckland 10k		0.00	10km
6 May	Suffolk Heritage Coast Run (Half)	1:59:21	50.89	13.1mi
22 Apr	London Marathon		0.00	26.2mi
15 Apr	Bungay Marathon	4:19:54	49.00	26.2mi
25 Mar	Stowmarket Half Marathon	1:45:41	57.47	13.1mi
18 Mar	Great Bentley Half Marathon		0.00	13.1mi
11 Mar	Cambridge Half Marathon		0.00	13.1mi
4 Mar	haughley park xc		0.00	5mi
4 Mar	Wymondham 20 PB	2:52:20	54.97	20mi
26 Feb	Tarpley 20		0.00	20mi
19 Feb	Suffolk Winter League XC - Ditchingham		0.00	6mi
22 Jan	Brass Monkey Half Marathon		0.00	13.1mi
8 Jan	Cold Christmas to Good Easter Marathon		0.00	26.2mi
1 Jan	Chard Flyer	54:45	50.43	10km
2011		Result	WAVA	Distance
4 Dec	Suffolk Winter League XC - Woodbridge (Sutton)		0.00	5.3mi
20 Nov	Hadleigh 10 SB	1:21:55	55.63	10mi
13 Nov	Stowmarket Striders Scenic 7		0.00	7mi
6 Nov	Marriotts Way Ultra		0.00	36mi
6 Nov	Great East Run PB	1:48:11	52.83	20km
30 Oct	Suffolk winter League XC - Framlingham		0.00	7km
23 Oct	East Coast Run		0.00	10km
16 Oct	Saxons 5 Mile Race SB	40:29	54.68	5mi
8 Oct	Norfolk Coastal Ultra (60 and 30 miles)		0.00	100km
2 Oct	Martlesham 10K	52:20	52.76	10km
25 Sep	Larking Gowen Ipswich half marathon SB	1:57:44	51.17	13.1mi
12 Sep	Stowmarket Striders 5k Challenge	23:38	57.68	5km
10 Sep	Shotley Peninsula 50 (Essex LDWA)		0.00	53mi
4 Sep	Framlingham 10k SB	50:25	54.77	10km
28 Aug	Battle of Sedgemoor 10k	50:45	54.41	10km
18 Jul	Framlingham Flyers 5k Handicap Series (Race 3)		0.00	5km
3 Jul	Newmarket 10k		0.00	10km
20 Jun	Framlingham Flyers 5k Handicap Series (Race 2)	23:57	56.92	5km
12 Jun	Wymondham Midsummer 10 Mile	1:24:46	53.76	10mi
6 Jun	Suffolk County 5k Track Championships SB	23:18	58.51	5km
23 May	Framlingham Flyers 5k Handicap Series (Race 1)	23:42	57.52	5km
15 May	Woodbridge 10k	51:49	53.29	10km
6 Mar	Bath Half	2:10:48	45.71	13.1mi
1 Jan	Chard Flyer	59:15	46.24	10km
2010		Result	WAVA	Distance
29 Aug	Battle of Sedgemoor 10k SB	1:03:15	43.32	10km
2006		Result	WAVA	Distance
8 Oct	Nike Run London 10K SB	56:33	47.30	10km
2005		Result	WAVA	Distance
16 Oct	Nike Run London SB	52:11	51.06	10km
6 Feb	Dewsbury 10K	53:24	49.73	10km
2004		Result	WAVA	Distance
28 Nov	Nike Run London 10K SB	54:37	48.62	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
2024	3	3	11	3	5	0	0	0	0	0	0	0	25
2023	6	0	27	18	26	93	142	39	3	0	4	0	356
2023	0	0	0	0	3	5	0	3	0	0	0	0	11
2023	0	0	9	0	0	0	0	0	0	0	0	0	9
2022	115	94	90	26	0	0	0	0	0	0	0	0	324
2021	7	34	144	235	214	171	146	184	151	160	128	104	1678
2020	44	23	26	72	98	4	0	9	2	4	26	3	310
2020	0	0	0	0	0	0	11	0	0	0	0	0	11
2019	0	10	10	51	48	73	45	63	32	20	28	21	400
2018	76	79	125	87	152	109	54	53	36	29	1	0	802
2018	0	0	6	0	0	0	0	0	0	8	0	0	14
2017	34	42	65	113	149	77	34	68	70	24	15	9	701
2017	0	7	0	0	0	0	0	0	0	0	0	0	7
2016	18	16	11	0	12	26	21	4	40	15	11	17	190
2016	0	0	0	11	226	219	147	24	52	0	0	0	680
2015	0	0	0	0	0	0	0	4	8	0	5	0	17
2015	43	91	71	52	50	41	69	63	116	93	43	18	751
2015	98	101	69	50	42	214	117	70	118	0	0	0	879
2014	0	0	2	0	0	0	0	0	0	4	0	0	6
2014	0.3	0	0	0	0	0	0	0	0	0	0	0	0.3
2014	305	205	242	300	221	322	248	220	70	68	59	19	2279
2014	0	0	0	18	34	7	9	17	469	247	43	45	889
2013	178	32	157	210	192	231	190	200	263	222	270	302	2447
2013	10	10	5	0	39	17	30	0	10	0	0	0	121
2012	177	201	139	130	179	175	108	148	160	130	144	210	1900
2012	97	125	88	36	70	30	45	41	20	0	0	10	562
2011	20	17	34	99	126	58	22	51	71	52	59	64	674
2011	0	0	0	0	0	0	148	203	94	98	149	0	692
2010	0	0	0	0	0	0	0	6	0	4	19	146	175

Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18
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Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25
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Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1
-	-	4.6mi, 1:13:27 Walk - General 1) 1m - 14:26(14:26/m) 108/131bpm [1559b/mi] 144cal 2) 1m - 15:54(15:54/m) 103/115bpm [1638b/mi] 128cal 3) 1m - 15:59(15:59/m) 112/145bpm [1791b/mi] 136cal 4) 1m - 16:14(16:14/m) 104/109bpm [1689b/mi] 124cal 5) 0.63m - 10:54(17:12/m) 98/109bpm [1685b/mi] 81cal Add a comment	-	-	-	-
Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8
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neufalabonk

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.