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sparky paul

Last on at 12am, 26th Dec 2024

M65 Suffolk

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About Me
5' 10" 11st 7lb Got back into running after watching my son run in the 2006 Great North Run, since then have competed in the 2007,2008, 2009,2013 Show More...

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Recent Blogs
My first fetch blog 🥱	Apr 2024

My parkrun
Ipswich parkrun

Recent Training
25th Jan	General	2.5mi	1:00:11
25th Jan	General	3.2mi	28:16
22nd Jan	General	5.1mi	45:30
19th Jan	General	2.5mi	48:52
18th Jan	General	3.1mi	26:45

12 Month Benchmarks	Run	Bike
Mile	7:14	57
5k	23:58	3:22
5mi	41:10	20:58
10k	50:58	56:40
10mi	1:43:49	1:16:51

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Buddies (2)

Followers (3)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	PB	WB
1mi	1												6:44 69.17					6:44 6:44/mi	69.17
5km	24						23:53 63.18	23:26 64.93	23:15 65.98	23:09 66.83		23:07 68.07	23:01 68.96	22:23 71.53		23:54 68.79	27:58 59.32	22:23 7:12/mi	71.53
3.1mi	1										24:23 64.05							24:23 7:50/mi	64.05
5mi	14						40:45 60.38	38:03 65.23	40:04 62.48			38:27 66.86	37:54 68.45	37:09 70.46				37:09 7:26/mi	70.46
10km	17			51:10 58.56	51:02 59.22		53:08 57.87	53:15 58.25	48:08 65.02	50:32 62.48		49:50 64.52	48:21 67.11				1:05:38 51.83	48:08 7:45/mi	67.11
10.7km	1		54:00 59.12															54:00 8:07/mi	59.12
7mi	6		56:21 59.82					55:49 63.07	53:41 66.17						1:00:25 62.71	57:10 66.92		53:41 7:40/mi	66.92
10mi	9		1:25:20 57.55	1:24:05 58.91	1:26:22 57.86			1:24:26 60.78	1:21:29 63.56									1:21:29 8:09/mi	63.56
13.1mi	23	2:14:43 47.82	2:08:27 50.59	1:56:45 56.64	2:02:28 54.00	2:04:01 53.80	1:52:06 60.06	1:56:56 58.10	1:58:34 57.82	2:03:26 56.06	2:03:32 56.54		1:55:16 61.76	1:56:02 61.94				1:52:06 8:33/mi	61.94
26.2mi	1									4:57:46 48.73								4:57:46 11:22/mi	48.73

2024		Result	WAVA	Distance
10 Nov	Stowmarket Scenic Seven			7mi
30 Jun	Kesgrave Kruisers 10k			10km
2023		Result	WAVA	Distance
23 May	Harwich 5k Handicap			5km
7 May	Thurston 10k			10km
2 May	Harwich 5k Handicap SB	27:58	59.32	5km
12 Mar	Great Yarmouth Seafront 10k SB	1:05:38	51.83	10km
2022		Result	WAVA	Distance
13 Nov	Stowmarket scenic 7 SB	57:10	66.92	7mi
9 Oct	Martlesham 7 mile	1:00:08	63.62	7mi
14 May	Ipswich Twilight 5k SB	23:54	68.79	5km
2021		Result	WAVA	Distance
14 Nov	Scenic 7 SB	1:00:25	62.71	7mi
2019		Result	WAVA	Distance
26 Jul	Ipswich Building Society Twilight 10k			10km
7 Jun	Friday 5 Series – Framlingham PB	37:09	70.46	5mi
26 May	Edinburgh Half Marathon SB	1:56:02	61.94	13.1mi
19 May	adidas TERREX 10K Race			10km
11 May	Ipswich Twilight 5k PB	22:23	71.53	5km
14 Apr	Bungay Black Dog Half Marathon	1:57:16	61.28	13.1mi
2018		Result	WAVA	Distance
4 Dec	Suffolk Winter League XC			5mi
14 Oct	Saxons 5 mile race	40:03	64.77	5mi
16 Sep	Great East Run	2:01:44	58.48	13.1mi
2 Sep	Stowmarket golden mile PB	6:44	69.17	1mi
3 Aug	Twilight 10k SB	48:21	67.11	10km
6 Jul	Great Bentley Friday 5 SB	37:54	68.45	5mi
22 Jun	Bury Friday 5	38:38	67.15	5mi
10 Jun	Keswick Mountain Festival trail 10k	1:04:44	50.13	10km
12 May	Ipswich Twilight 5k SB	23:01	68.96	5km
8 Apr	Bungay Black Dog Half Marathon	1:59:22	59.64	13.1mi
25 Mar	Colchester Half Marathon	2:09:25	55.01	13.1mi
4 Mar	Cambridge Half Marathon SB	1:55:16	61.76	13.1mi
2017		Result	WAVA	Distance
5 Sep	Ipswich Summer 5k Series	23:41	66.44	5km
3 Sep	Framlingham 10k SB	49:50	64.52	10km
18 Aug	Twilight 10k	50:54	63.17	10km
12 Aug	Ipswich parkrun SB	23:07	68.07	5km
1 Aug	Ipswich Summer 5k Series	23:50	66.03	5km
16 Jul	Ekiden Relays	50:59	63.06	10km
23 Jun	Bury Friday 5	38:27	66.86	5mi
16 Jun	Framlingham Friday 5 SB	38:27	66.86	5mi
10 Jun	Stowmarket Friday 5	39:25	65.22	5mi
6 Jun	Ipswich summer 5k series	24:12	65.02	5km
2 Jun	Kirton Friday 5	40:10	64.00	5mi
7 May	Alton Water Run	51:10	62.84	10km
2016		Result	WAVA	Distance
16 Oct	Amsterdam Half Marathon	2:14:35	51.90	13.1mi
11 Sep	Langham 5k PB	24:23	64.05	3.11mi
20 Mar	Hampton Court Palace Half Marathon SB	2:03:32	56.54	13.1mi
2015		Result	WAVA	Distance
8 Nov	Stowmarket Striders Scenic 7			7mi
11 Oct	Martlesham 10k	50:47	62.18	10km
20 Sep	Larking Gowen Ipswich Half Marathon	2:04:36	55.54	13.1mi
13 Sep	Great North Run	2:12:51	52.09	13.1mi
14 Aug	Ipswich Twilight 10k			10km
19 Jul	Great Newham London Run	52:49	59.78	10km
3 May	Thurston Fun Run SB	50:32	62.48	10km
12 Apr	Brighton Marathon PB	4:57:46	48.73	26.2mi
15 Mar	Vitality North London Half Marathon SB	2:03:26	56.06	13.1mi
24 Jan	Ipswich parkrun SB	23:09	66.83	5km
2014		Result	WAVA	Distance
16 Nov	Adnams Southwold 10k PB	48:08	65.02	10km
9 Nov	Stowmarket Striders Scenic 7 PB	53:41	66.17	7mi
12 Oct	Martlesham 10k	48:14	64.88	10km
28 Sep	Felixstowe Coastal 10 PB	1:21:29	63.56	10mi
21 Sep	Larking Gowen Ipswich Half Marathon SB	1:58:34	57.82	13.1mi
20 Jun	Bury Friday 5 SB	40:04	62.48	5mi
4 May	Thurston Fun Run	49:02	63.82	10km
19 Apr	Ipswich Parkrun SB	23:15	65.98	5km
2013		Result	WAVA	Distance
10 Nov	Stowmarket Scenic 7 SB	55:49	63.07	7mi
12 Oct	Ipswich parkrun	24:25	62.31	5km
5 Oct	Ipswich Parkrun SB	23:26	64.93	5km
29 Sep	Coastal 10 SB	1:24:26	60.78	10mi
22 Sep	Larking Gowen Ipswich Half Marathon SB	1:56:56	58.10	13.1mi
15 Sep	Great North Run	1:58:18	57.43	13.1mi
7 Sep	Ipswich parkrun	25:10	60.45	5km
31 Aug	Ipswich parkrun	23:58	63.48	5km
3 Aug	Ipswich parkrun	23:38	64.38	5km
5 Jul	Great Bentley Friday 5 SB	38:03	65.23	5mi
14 Jun	Stowmarket Striders Friday 5	42:09	58.88	5mi
8 Jun	Ipswich parkrun	24:33	61.97	5km
7 Jun	Kirton Friday 5	39:20	63.10	5mi
31 May	Ipswich Jaffa Friday 5	41:25	59.93	5mi
25 May	Ipswich parkrun			5km
18 May	Ipswich Parkrun	25:02	60.78	5km
12 May	Alton Water Run SB	53:15	58.25	10km
4 May	Ipswich parkrun			5km
9 Mar	Ipswich Parkrun	25:21	60.02	5km
9 Feb	Ipswich parkrun	26:40	57.05	5km
2 Feb	Ipswich parkrun	27:21	55.63	5km
2012		Result	WAVA	Distance
25 Dec	Ipswich Parkrun	27:26	55.46	5km
10 Nov	Ipswich Parkrun	26:02	57.96	5km
6 Oct	Ipswich Parkrun SB	23:53	63.18	5km
23 Sep	Larking Gowen Ipswich Half Marathon PB	1:52:06	60.06	13.1mi
16 Sep	Great North Run Half Marathon	1:58:33	56.79	13.1mi
8 Sep	Ipswich Parkrun	24:32	61.51	5km
20 Jul	Brantham 5 mile SB	40:45	60.38	5mi
13 May	Alton Water SB	53:08	57.87	10km
2011		Result	WAVA	Distance
13 Mar	Larking Gowen City of Norwich Half Marathon SB	2:04:01	53.80	13.1mi
2010		Result	WAVA	Distance
14 Nov	Stebbing 10 SB	1:26:22	57.86	10mi
10 Oct	Tiptree 10	1:27:43	56.97	10mi
19 Sep	Great North Run	2:08:27	51.48	13.1mi
9 May	Alton Water 10K SB	51:02	59.22	10km
7 Feb	Great Bentley Half Marathon SB	2:02:28	54.00	13.1mi
2009		Result	WAVA	Distance
29 Nov	Larking Gowen City of Norwich Half Marathon SB	1:56:45	56.64	13.1mi
22 Nov	Hadleigh 10	1:25:33	57.90	10mi
8 Nov	Stebbing 10	1:25:52	57.69	10mi
11 Oct	Tiptree 10 SB	1:24:05	58.91	10mi
20 Sep	Great North Run	1:56:53	56.08	13.1mi
10 May	Alton Water 10k SB	51:10	58.56	10km
2008		Result	WAVA	Distance
23 Nov	Hadleigh 10 SB	1:25:20	57.55	10mi
9 Nov	Stowmarket Striders Scenic 7 SB	56:21	59.82	7mi
12 Oct	Tiptree 10	1:26:39	56.67	10mi
5 Oct	Great North Run SB	2:08:27	50.59	13.1mi
27 Apr	Alton Water 10k PB	54:00	59.12	10.7km
2007		Result	WAVA	Distance
30 Sep	Great North Run SB	2:14:43	47.82	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	24	0	0	0	0	0	0	0	0	0	0	0	24
2025	29	0	0	0	0	0	0	0	0	0	0	0	29
2024	19	20	38	40	54	33	36	22	9	22	13	28	335
2024	31	17	35	43	26	37	24	26	18	36	22	16	332
2024	0	0	7	0	0	16	0	0	0	0	8	0	31
2023	39	40	30	26	23	14	11	34	36	21	11	35	320
2023	13	39	27	8	37	24	19	33	15	18	20	22	275
2022	12	24	46	61	52	22	14	6	30	26	29	24	345
2022	20	21	21	28	19	23	31	31	26	39	34	11	303
2022	0	0	0	0	0	0	2	0	0	0	0	0	2
2021	0	18	33	10	6	19	0	0	24	1	8	14	132
2021	24	15	33	24	23	18	24	22	21	31	38	25	298
2021	0	0	0	19	0	0	0	0	78	0	0	0	97
2020	0	0	5	17	20	0	0	11	0	4	0	17	75
2020	39	32	22	24	28	21	25	19	14	9	6	3	244
2020	0	0	0	0	0	0	10	10	0	0	0	0	20
2019	44	24	52	51	57	64	35	12	22	33	29	29	454
2018	53	52	43	35	34	43	30	41	28	22	32	25	439
2017	7	16	18	33	23	42	29	40	12	20	27	18	284
2016	32	42	37	14	8	7	9	26	41	45	15	14	290
2015	71	57	91	54	9	35	18	28	49	33	34	14	491
2014	22	14	23	26	8	35	24	53	50	27	54	58	393
2013	29	15	17	20	36	21	29	38	58	15	33	12	323
2012	9	26	15	22	19	21	37	37	79	13	3	5	288
2011	20	29	21	20	0	0	0	0	0	0	7	0	98
2010	0	0	0	0	0	0	0	0	0	8	28	5	41

Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
-	3.1mi, 27:04 Run - General 1) 1mi - 8:34(8:34/mi) 139/165bpm [1190b/mi] 103cal 7.01/8.12mph 2) 1mi - 8:06(8:06/mi) 162/172bpm [1312b/mi] 109cal 7.41/7.81mph 3) 1mi - 9:26(9:26/mi) 162/172bpm [1529b/mi] 111cal 6.36/7.72mph 4) 0.12mi - 58(7:52/mi) 166/169bpm [1306b/mi] 13cal 7.63/8.45mph Add a comment	3mi, 1:05:00 Walk - General 1) 1mi - 19:36(19:36/mi) 83/94bpm [1626b/mi] 101cal 55/72rpm 3.06/3.53mph 2) 1mi - 26:44(26:44/mi) 81/95bpm [2165b/mi] 117cal 39/60rpm 2.24/3.86mph 3) 0.96mi - 18:40(19:21/mi) 83/93bpm [1607b/mi] 130cal 56/60rpm 3.1/3.59mph Add a comment	-	1.6mi, 29:50 Walk - General 1) 1mi - 18:32(18:32/mi) 103/118bpm [1909b/mi] 104cal 57/60rpm 3.24/3.76mph 2) 0.63mi - 11:18(17:55/mi) 108/112bpm [1936b/mi] 64cal 57/60rpm 3.35/3.72mph Add a comment 3.1mi, 25:41 Run - General 1) 1mi - 8:06(8:06/mi) 150/163bpm [1215b/mi] 101cal 7.41/11.25mph 2) 1mi - 8:20(8:20/mi) 164/175bpm [1368b/mi] 111cal 7.19/7.62mph 3) 1mi - 8:19(8:19/mi) 174/182bpm [1446b/mi] 112cal 7.22/7.85mph 4) 0.12mi - 56(7:48/mi) 178/181bpm [1387b/mi] 13cal 7.7/7.74mph Add a comment	-	-
Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
5.6mi, 1:57:13 Walk - General 1) 1mi - 19:32(19:32/mi) 95/106bpm [1855b/mi] 91cal 54/59rpm 3.07/3.4mph 2) 1mi - 21:26(21:27/mi) 93/101bpm [1994b/mi] 105cal 51/58rpm 2.8/3.4mph 3) 1mi - 22:03(22:03/mi) 95/107bpm [2095b/mi] 111cal 48/60rpm 2.72/3.36mph 4) 1mi - 21:17(21:17/mi) 89/109bpm [1894b/mi] 99cal 50/59rpm 2.82/3.34mph 5) 1mi - 19:51(19:51/mi) 93/99bpm [1846b/mi] 108cal 53/60rpm 3.02/3.38mph 6) 0.6mi - 13:03(21:46/mi) 94/101bpm [2046b/mi] 69cal 44/58rpm 2.76/3.51mph Add a comment	-	5.5mi, 2:06:41 Walk - General 1) 1mi - 19:13(19:13/mi) 78/89bpm [1499b/mi] 134cal 56/60rpm 3.12/3.74mph 2) 1mi - 19:43(19:43/mi) 81/87bpm [1597b/mi] 101cal 55/60rpm 3.04/3.74mph 3) 1mi - 34:50(34:50/mi) 76/104bpm [2647b/mi] 122cal 25/58rpm 1.72/4.38mph 4) 1mi - 17:25(17:25/mi) 80/94bpm [1394b/mi] 82cal 47/58rpm 3.44/3.74mph 5) 1mi - 24:54(24:54/mi) 85/99bpm [2116b/mi] 112cal 42/60rpm 2.41/3.47mph 6) 0.49mi - 10:36(21:47/mi) 93/99bpm [2027b/mi] 56cal 50/60rpm 2.75/3.07mph Add a comment	-	3.1mi, 28:58 Run - General 1) 1mi - 9:12(9:12/mi) 149/158bpm [1371b/mi] 106cal 6.52/7.41mph 2) 1mi - 9:17(9:17/mi) 178/185bpm [1652b/mi] 122cal 6.46/7.06mph 3) 1mi - 9:57(9:57/mi) 176/185bpm [1750b/mi] 128cal 6.03/7.37mph 4) 0.07mi - 32(7:22/mi) 183/184bpm [1349b/mi] 7cal 8.14/8.08mph Add a comment	-	0mi, 27:12 Run - General 1) 0mi - 27:12(0/mi) 121/144bpm [INFb/mi] 211cal Add a comment
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
2mi, 24:00 Run - General 1) 1mi - 11:08(11:08/mi) 139/153bpm [1547b/mi] 118cal 5.39/6.07mph 2) 0.98mi - 12:52(13:08/mi) 136/146bpm [1786b/mi] 120cal 4.57/6.35mph Add a comment 1.7mi, 21:32 Run - General 1) 1mi - 12:21(12:21/mi) 132/143bpm [1630b/mi] 104cal 4.86/5.59mph 2) 0.69mi - 9:11(13:14/mi) 137/148bpm [1814b/mi] 85cal 4.53/5.26mph Add a comment	4.2mi, 38:40 Run - General 1) 1mi - 9:01(9:01/mi) 137/150bpm [1234b/mi] 103cal 6.66/7.18mph 2) 1mi - 9:07(9:07/mi) 148/162bpm [1350b/mi] 105cal 6.57/7.28mph 3) 1mi - 8:59(8:59/mi) 158/165bpm [1419b/mi] 113cal 6.68/7.24mph 4) 1mi - 9:22(9:22/mi) 166/181bpm [1554b/mi] 118cal 6.41/7.58mph 5) 0.24mi - 2:12(9:04/mi) 176/178bpm [1596b/mi] 29cal 6.62/6.95mph Add a comment	3.4mi, 1:15:58 Walk - General 1) 1mi - 23:12(23:12/mi) 88/102bpm [2041b/mi] 116cal 50/74rpm 2.59/3.36mph 2) 1mi - 23:21(23:21/mi) 91/101bpm [2125b/mi] 109cal 50/59rpm 2.57/2.82mph 3) 1mi - 21:16(21:16/mi) 88/95bpm [1871b/mi] 105cal 52/58rpm 2.82/3.09mph 4) 0.39mi - 8:10(21:02/mi) 85/91bpm [1788b/mi] 39cal 54/57rpm 2.85/3.03mph Add a comment	-	3.1mi, 26:45 Run - General 1) 1mi - 8:21(8:21/mi) 137/149bpm [1144b/mi] 105cal 7.19/7.95mph 2) 1mi - 8:24(8:24/mi) 149/155bpm [1253b/mi] 109cal 7.14/8.06mph 3) 1mi - 8:25(8:25/mi) 152/160bpm [1279b/mi] 104cal 7.13/7.7mph 4) 0.12mi - 1:35(13:05/mi) 150/155bpm [1962b/mi] 18cal 4.59/9.39mph Add a comment	2.5mi, 48:52 Walk - General 1) 1mi - 19:43(19:43/mi) 95/110bpm [1873b/mi] 105cal 53/59rpm 3.04/3.99mph 2) 1mi - 19:14(19:14/mi) 87/102bpm [1674b/mi] 90cal 56/59rpm 3.12/3.4mph 3) 0.51mi - 9:55(19:17/mi) 103/107bpm [1987b/mi] 53cal 54/58rpm 3.11/3.42mph Add a comment	-
Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27
-	5.1mi, 45:30 Run - General 1) 1mi - 9:08(9:08/mi) 137/153bpm [1251b/mi] 108cal 6.57/7.24mph 2) 1mi - 8:53(8:53/mi) 149/160bpm [1323b/mi] 112cal 6.76/7.37mph 3) 1mi - 8:53(8:53/mi) 151/160bpm [1341b/mi] 107cal 6.76/7.08mph 4) 1mi - 8:43(8:43/mi) 160/174bpm [1394b/mi] 97cal 6.89/7.68mph 5) 1mi - 9:09(9:09/mi) 165/178bpm [1510b/mi] 113cal 6.56/6.97mph 6) 0.09mi - 44(8:04/mi) 165/168bpm [1331b/mi] 8cal 7.44/6.53mph Add a comment	-	-	2.5mi, 1:00:11 Walk - General 1) 1mi - 19:19(19:19/mi) 92/107bpm [1777b/mi] 95cal 54/64rpm 3.1/4.34mph 2) 1mi - 30:43(30:43/mi) 92/109bpm [2826b/mi] 144cal 35/80rpm 1.95/4.07mph 3) 0.5mi - 10:09(20:14/mi) 100/106bpm [2023b/mi] 52cal 54/58rpm 2.97/3.11mph Add a comment 3.2mi, 28:16 Run - General 1) 1mi - 9:23(9:23/mi) 136/151bpm [1277b/mi] 107cal 6.39/7.14mph 2) 1mi - 8:49(8:49/mi) 160/171bpm [1412b/mi] 114cal 6.8/7.31mph 3) 1mi - 8:41(8:41/mi) 172/177bpm [1494b/mi] 110cal 6.91/8.27mph 4) 0.18mi - 1:22(7:50/mi) 178/182bpm [1394b/mi] 19cal 7.66/8.18mph Add a comment	-	-

sparky paul

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