Spudly

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Recent Blogs
arrrgh the cyberpolice found me!!!!	Mar 2008
oooh that smarts.....	Mar 2008
this week's POSE efforts	Mar 2008
attempts to injury free running	Mar 2008

My parkrun
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Recent Training
14th Nov	General	1.3mi	28:49
7th Nov	General	1.6mi	38:17
6th Nov	General	1.3mi	22:56
4th Nov	General	2.9mi	1:09:54
2nd Nov	General	1.9mi	1:05:20

12 Month Benchmarks	Run
Mile	7:38
5k	26:17
5mi	42:17
10k	53:13
10mi	1:27:04
Half	1:55:32

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Best Times
Best WAVA

Dist	Races	2004	2008	2009	2010	2024	PB	WB
5km	8	21:52 58.77	21:33 59.69	19:33 65.93			19:33 6:18/mi	65.93
3.3mi	1			24:12 55.83			24:12 7:27/mi	55.83
6km	2		29:33 52.66				29:33 7:56/mi	52.66
4mi	1			25:23 66.01			25:23 6:21/mi	66.01
5mi	6		36:35 57.61	33:27 63.09			33:27 6:41/mi	63.09
9km	1			51:55 45.67			51:55 9:17/mi	45.67
10km	7		43:51 60.30	43:57 60.16			43:51 7:03/mi	60.30
11.5km	1				1:02:13 49.38		1:02:13 8:42/mi	49.38
13.1mi	1					1:58:28 53.45	1:58:28 9:03/mi	53.45

2024		Result	WAVA	Distance
7 Apr	London Landmarks Half Marathon PB	1:58:28	53.45	13.1mi
2016		Result	WAVA	Distance
15 Oct	Red Rose League Leigh XC	55:26	47.36	6mi
16 Jan	Mid Lancs League XC			9km
2015		Result	WAVA	Distance
21 Nov	Red Rose League Bolton XC			6mi
7 Nov	Red Rose League Hyndburn XC			6mi
10 Oct	Red Rose League Leigh XC	51:35	50.57	6mi
2010		Result	WAVA	Distance
27 Feb	English National Cross Country Championships (Senior Men)			12km
23 Jan	Northern Athletics Cross Country Championships PB	1:02:13	49.38	11.5km
2009		Result	WAVA	Distance
26 Dec	Boxing Day 10k Leyland			10km
28 Nov	Liverpool and District XC - Race 2: Sefton Park	43:34	56.51	5.8mi
21 Nov	Red Rose Cross Country League - Bolton	50:16	52.60	10km
7 Nov	Red Rose Cross Country League - Bury	49:04	53.89	10km
13 Sep	Bolton 5k	21:05	61.14	5km
19 Aug	Horwich Jubilee Series : Race 4 Final of the Series			5mi
15 Jul	Horwich Jubilee Series : Race 3			5mi
3 Jul	Sweatshop Chorley Park Series			5km
26 Jun	Sweatshop Chorley Park Series			5km
21 Jun	Georgia Pacific Horwich Carnival 5k - Race 5 of Tour of Horwich PB	19:33	65.93	5km
17 Jun	Horwich Jubilee Series : Race 2 also race 2 of Tour of Horwich	33:55	62.23	5mi
30 May	Wincle Trout Run PB	51:55	45.67	9km
20 May	Horwich 5 Mile Jubilee Series : Race 1 PB	33:27	63.09	5mi
15 May	Sweatshop Chorley Park Series	21:22	60.33	5km
26 Apr	Bolton 10K SB	43:57	60.16	10km
24 Apr	Sweatshop Chorley Park Series	21:20	60.42	5km
11 Apr	Rivington Pike Fell Race PB	24:12	55.83	3.25mi
8 Apr	Blackpool Interclub PB	25:23	66.01	4mi
15 Mar	Muddy March Hare 6K	26:34	58.68	6km
28 Feb	Standish Hall Trail Race	47:01	56.23	10km
2008		Result	WAVA	Distance
26 Dec	Boxing Day 10k PB	43:51	60.30	10km
16 Nov	Gill Pimblott Memorial 5k Trail Race			5km
28 Sep	Run Preston 5K	21:35	59.60	5km
20 Aug	Sweatshop / Mizuno Jubilee Road Race Series- Race 4 Final Race SB	36:35	57.61	5mi
16 Jul	Sweatshop / Mizuno Jubilee Road Race Series-Race 3	38:02	55.42	5mi
4 Jul	Astley Park Chorley 5k 4/4			5km
22 Jun	Nouvellesoft Horwich Carnival 5K SB	21:33	59.69	5km
18 Jun	Sweatshop / Mizuno Jubilee Road Race Series- Race 2	40:11	52.45	5mi
8 Jun	The Ryder Run	22:14	57.86	5km
21 May	Sweatshop / Mizuno Jubilee Road Race Series - Race 1	37:55	55.59	5mi
30 Apr	Leverpark 10K	48:12	54.79	10km
13 Apr	Bolton 10K	47:36	55.48	10km
30 Mar	Muddy March Hare PB	29:33	52.66	6km
2004		Result	WAVA	Distance
12 Sep	Ryder Run 5K – Race 3 SB	21:52	58.77	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	12	37	32	9	0	0	0	0	8	26	1	0	124
2024	0	0.3	0.7	0	0	0	0	0	0	0	0	0	1
2024	38	61	46	31	19	7	11	8	13	19	8	0	261
2020	25	9	0	12	26	0	0	0	0	0	0	0	73
2019	0	0	0	0	0	0	0	0	0	0	4	0	4
2018	0	0	0	0	0	0	0	0	0	16	9	4	28
2017	0	0	0	0	0	0	0	0	4	33	0	0	37
2016	10	2	6	0	0	0	0	0	4	19	18	3	62
2015	0	0	0	0	0	0	0	0	0	24	0	0	24
2013	0	0	0	0	0	0	0	1	0	0	0	0	1
2010	7	0	0	0	0	0	0	0	0	0	0	0	7
2009	20	43	53	42	44	30	35	33	28	27	62	25	441
2008	0	0	0.5	0.5	0	0.5	0.5	0	0	0	0	0	2
2008	29	5	25	45	40	24	15	19	26	21	12	53	313

Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2
-	0.6mi, 22:57 Run - General 1) 0.05mi - 4:06(1:30:30/mi) 84/98bpm [7602b/mi] 17cal 2) 0.06mi - 25(7:15/mi) 94/106bpm [681b/mi] 2cal 3) 0.07mi - 5:18(1:19:48/mi) 99/111bpm [7900b/mi] 33cal 4) 0.04mi - 12(4:45/mi) 106/108bpm [504b/mi] 1cal 5) 0.08mi - 4:08(51:11/mi) 104/110bpm [5324b/mi] 25cal 6) 0.05mi - 14(4:40/mi) 113/121bpm [527b/mi] 1cal 7) 0.08mi - 4:28(58:08/mi) 116/132bpm [6744b/mi] 36cal 8) 0.05mi - 14(4:48/mi) 108/114bpm [519b/mi] 1cal 9) 0.07mi - 3:36(48:22/mi) 115/124bpm [5562b/mi] 26cal 10) 0.04mi - 13(5:13/mi) 114/119bpm [594b/mi] 1cal 11) 0.01mi - 3(4:50/mi) 125/127bpm [605b/mi] Add a comment 1.3mi, 20:58 Walk - General 1) 0.62mi - 10:03(16:10/mi) 73/91bpm [1180b/mi] 67cal 60/64rpm 2) 0.62mi - 9:48(15:47/mi) 107/117bpm [1689b/mi] 64cal 62/87rpm 3) 0.06mi - 1:06(17:40/mi) 107/112bpm [1890b/mi] 7cal 61/63rpm Add a comment	1.3mi, 22:38 Walk - General 1) 0.62mi - 10:28(16:51/mi) 85/98bpm [1432b/mi] 64cal 58/65rpm 2) 0.62mi - 11:00(17:43/mi) 91/99bpm [1612b/mi] 64cal 57/64rpm 3) 0.06mi - 1:10(18:59/mi) 91/96bpm [1727b/mi] 11cal 57/59rpm Add a comment	-	1.2mi, 26:14 Run - General 1) 0.2mi - 4:16(20:55/mi) 81/101bpm [1694b/mi] 18cal 2) 0.05mi - 21(6:41/mi) 96/104bpm [641b/mi] 2cal 3) 0.62mi - 14:33(23:24/mi) 93/112bpm [2177b/mi] 68cal 4) 0.28mi - 7:04(25:25/mi) 96/113bpm [2440b/mi] 32cal Add a comment 1.3mi, 19:31 Walk - General 1) 0.62mi - 9:20(15:01/mi) 86/101bpm [1292b/mi] 61cal 61/66rpm 2) 0.62mi - 9:18(14:58/mi) 91/106bpm [1363b/mi] 69cal 62/94rpm 3) 0.05mi - 53(16:03/mi) 88/92bpm [1412b/mi] 7cal 61/63rpm Add a comment	-	1.9mi, 1:05:20 Run - General 1) 0.62mi - 14:10(22:48/mi) 107/136bpm [2440b/mi] 98cal 2) 0.62mi - 24:00(38:37/mi) 100/125bpm [3862b/mi] 116cal 3) 0.62mi - 27:05(43:35/mi) 96/114bpm [4183b/mi] 107cal 4) 0mi - 6(20:49/mi) 103/103bpm [2145b/mi] Add a comment
Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9
-	2.9mi, 1:09:54 Run - General 1) 0.62mi - 15:01(24:11/mi) 99/126bpm [2394b/mi] 91cal 2) 0.45mi - 15:20(34:18/mi) 90/118bpm [3086b/mi] 62cal 3) 0.19mi - 57(5:06/mi) 117/145bpm [598b/mi] 7cal 4) 0.13mi - 5:32(43:31/mi) 98/146bpm [4264b/mi] 30cal 5) 0.18mi - 54(4:56/mi) 108/133bpm [533b/mi] 5cal 6) 0.13mi - 6:06(45:34/mi) 96/140bpm [4375b/mi] 29cal 7) 0.19mi - 54(4:47/mi) 115/134bpm [550b/mi] 6cal 8) 0.13mi - 8:24(1:02:21/mi) 104/138bpm [6485b/mi] 42cal 9) 0.19mi - 53(4:35/mi) 125/147bpm [572b/mi] 8cal 10) 0.13mi - 5:27(41:18/mi) 111/151bpm [4584b/mi] 34cal 11) 0.19mi - 52(4:36/mi) 122/148bpm [562b/mi] 6cal 12) 0.13mi - 6:23(48:23/mi) 102/153bpm [4936b/mi] 31cal 13) 0.18mi - 53(4:47/mi) 110/137bpm [526b/mi] 5cal 14) 0.08mi - 2:17(28:37/mi) 118/138bpm [3377b/mi] 17cal Add a comment	-	1.3mi, 22:56 Walk - General 1) 0.62mi - 10:32(16:58/mi) 87/101bpm [1476b/mi] 72cal 57/67rpm 2) 0.62mi - 10:25(16:47/mi) 98/106bpm [1644b/mi] 70cal 60/94rpm 3) 0.08mi - 1:58(24:07/mi) 99/102bpm [2388b/mi] 10cal 47/59rpm Add a comment	1.6mi, 38:17 Run - General 1) 0.09mi - 27(4:45/mi) 102/123bpm [484b/mi] 3cal 2) 0.24mi - 5:26(22:51/mi) 96/129bpm [2194b/mi] 30cal 3) 0.16mi - 5:01(32:14/mi) 89/123bpm [2870b/mi] 23cal 4) 0.08mi - 23(4:34/mi) 85/105bpm [388b/mi] 1cal 5) 0.13mi - 4:37(35:13/mi) 93/117bpm [3276b/mi] 22cal 6) 0.09mi - 22(4:11/mi) 84/98bpm [351b/mi] 1cal 7) 0.13mi - 8:15(1:01:55/mi) 101/122bpm [6254b/mi] 44cal 8) 0.08mi - 22(4:18/mi) 108/124bpm [465b/mi] 2cal 9) 0.16mi - 5:21(32:32/mi) 114/132bpm [3709b/mi] 37cal 10) 0.08mi - 22(4:17/mi) 119/127bpm [509b/mi] 2cal 11) 0.18mi - 5:22(30:32/mi) 115/132bpm [3511b/mi] 33cal 12) 0.08mi - 21(4:26/mi) 118/129bpm [524b/mi] 2cal 13) 0.1mi - 1:58(20:44/mi) 124/131bpm [2571b/mi] 17cal Add a comment	-	-
Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16
-	-	-	-	1.3mi, 28:49 Run - General 1) 0.18mi - 1:17(6:55/mi) 107/125bpm [740b/mi] 9cal 2) 0.03mi - 5:58(3:02:26/mi) 88/104bpm [16054b/mi] 25cal 3) 0.2mi - 52(4:20/mi) 116/145bpm [503b/mi] 7cal 4) 0.11mi - 6:06(55:19/mi) 103/151bpm [5698b/mi] 36cal 5) 0.21mi - 57(4:38/mi) 124/150bpm [575b/mi] 9cal 6) 0.08mi - 5:59(1:15:55/mi) 99/152bpm [7516b/mi] 29cal 7) 0.19mi - 55(4:46/mi) 117/143bpm [557b/mi] 7cal 8) 0.1mi - 5:19(50:42/mi) 101/145bpm [5121b/mi] 28cal 9) 0.15mi - 45(4:58/mi) 106/135bpm [526b/mi] 4cal 10) 0.02mi - 38(32:29/mi) 134/138bpm [4353b/mi] 7cal 11) 0mi - 4(57:00/mi) 125/127bpm [7125b/mi] Add a comment	-	-
Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23
-	-	-	-	-	-	-

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