Ahote

About Me
A change of name from Grandpa Flump for the New Year after stumbling upon a perfect description of me in one word! Back running after a year of mainly cycling. Aiming to get my first marathon done in 2014 and move on to an ultra soon after that. Show More...

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Recent Blogs
Blah blah	Sep 2013
I have been a very poor blogger!	Aug 2013
Not planned but a nice change!	Feb 2013
Road tyres and snow = falling over	Jan 2013
New Year, New Blog	Jan 2013

My parkrun
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Recent Training
1st Feb	General	17mi	4:00:29
28th Jan	General	3.4mi	40:04
25th Jan	General	9.9mi	2:39:00
25th Jan	General	3.1mi	30:01
24th Jan	Strength	0mi	1:00:13

12 Month Benchmarks	Run	Bike
Mile	8:57	1:50
5k	29:32	6:38
5mi	1:02:00	10:53
10k	1:15:57	14:13
10mi	2:05:33	25:05
Half	2:54:07	37:16

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Buddies (10)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB

2022		Result	WAVA	Distance
9 Oct	Zafiro Palma Half Marathon			13.1mi
8 Oct	The Doctor K Cup			5km
3 Sep	Keswick Lakeland Trails			15km
2 Jul	Suffolk TrailFest 6hr			6hr
11 Jun	Nene valley trail races			10mi
10 Apr	Cambridge Cambourne 10k	48:13	60.10	10km
2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup			5km
26 Sep	Cambridge Cambourne 10k			10km
2013		Result	WAVA	Distance
4 Aug	Prudential Ride London-Surrey 100	5:36:28		100mi
2012		Result	WAVA	Distance
11 Feb	The Brooks HellRunner - Hell in the Middle (Saturday)	2:04:19	39.47	11mi

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	37	0	0	0	0	0	0	0	0	0	0	0	37
2025	45	17	0	0	0	0	0	0	0	0	0	0	62
2024	0	0	0	0	23	0	0	0	0	0	0	18	41
2024	2	0	0	0	18	24	11	25	5	17	4	38	143
2024	50	96	47	114	241	173	307	158	70	26	50	21	1354
2023	0	0	0	0	0	0	28	49	60	76	47	16	276
2023	0	0	0	262	280	288	94	16	16	0	0	0	956
2022	34	55	92	86	21	56	99	114	48	3	31	0	640
2022	57	0	48	305	164	396	0	19	92	90	36	0	1206
2021	0	0	3	20	36	52	47	45	40	0	37	45	323
2021	78	137	31	212	180	287	198	56	94	0	0	0	1272
2020	10	33	19	23	9	0	48	52	34	0	0	0	227
2020	0	25	0	22	141	84	44	75	55	52	35	13	546
2019	0	0	0	0	19	14	4	20	38	15	11	0	121
2019	0	0	102	263	127	280	85	29	0	0	0	0	886
2014	35	25	56	40	29	23	29	9	0	0	0	0	246
2014	0	0	0	0	0	0	54	128	0	0	0	0	182
2013	25	19	26	10	4	17	20	18	19	53	56	52	317
2013	326	309	367	413	297	327	579	163	200	72	0	0	3054
2012	0	0	0	0	0	3	13	0	7	43	15	31	111
2012	0	0	0	0	0	0	0	0	0	0	17	51	68

Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	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
7.7mi, 2:27:52 Walk - General 1) 1mi - 19:49(19:49/mi) 92/106bpm [1824b/mi] 95cal 45/60rpm 2) 1mi - 17:47(17:47/mi) 89/97bpm [1582b/mi] 91cal 53/57rpm 3) 1mi - 19:02(19:02/mi) 81/100bpm [1542b/mi] 89cal 52/57rpm 4) 1mi - 20:32(20:32/mi) 82/100bpm [1683b/mi] 95cal 48/65rpm 5) 1mi - 19:27(19:27/mi) 96/120bpm [1867b/mi] 98cal 52/65rpm 6) 1mi - 20:45(20:45/mi) 97/119bpm [2013b/mi] 105cal 44/61rpm 7) 1mi - 18:24(18:24/mi) 107/132bpm [1968b/mi] 104cal 54/112rpm 8) 0.71mi - 12:06(17:04/mi) 106/132bpm [1810b/mi] 65cal 55/111rpm Add a comment	-	4.5mi, 52:01 Run - General 1) 1mi - 11:55(11:55/mi) 128/158bpm [1524b/mi] 103cal 2) 1mi - 10:45(10:45/mi) 148/161bpm [1591b/mi] 116cal 3) 1mi - 11:20(11:20/mi) 151/160bpm [1713b/mi] 120cal 4) 1mi - 9:56(9:56/mi) 154/158bpm [1530b/mi] 117cal 5) 0.52mi - 8:05(15:29/mi) 118/158bpm [1827b/mi] 52cal Add a comment	-	4.3mi, 49:00 Run - General 1) 1mi - 11:57(11:57/mi) 132/163bpm [1577b/mi] 111cal 2) 1mi - 10:32(10:32/mi) 155/169bpm [1632b/mi] 122cal 3) 1mi - 11:15(11:15/mi) 154/168bpm [1733b/mi] 122cal 4) 1mi - 11:10(11:10/mi) 155/165bpm [1731b/mi] 120cal 5) 0.25mi - 4:07(16:30/mi) 114/121bpm [1881b/mi] 24cal Add a comment	-	3.1mi, 34:01 Run - General 1) 1mi - 11:37(11:37/mi) 132/161bpm [1534b/mi] 107cal 2) 1mi - 9:39(9:39/mi) 160/167bpm [1544b/mi] 119cal 3) 1mi - 11:28(11:28/mi) 151/167bpm [1730b/mi] 124cal 4) 0.07mi - 1:17(17:28/mi) 107/110bpm [1868b/mi] 7cal Add a comment
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	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
8.7mi, 2:50:17 Walk - General 1) 1mi - 18:04(18:04/mi) 97/106bpm [1752b/mi] 88cal 53/56rpm 2) 1mi - 19:36(19:36/mi) 93/110bpm [1822b/mi] 96cal 49/57rpm 3) 1mi - 20:14(20:14/mi) 96/112bpm [1943b/mi] 97cal 48/60rpm 4) 1mi - 21:50(21:50/mi) 95/108bpm [2074b/mi] 100cal 43/62rpm 5) 1mi - 20:46(20:46/mi) 93/113bpm [1932b/mi] 97cal 48/83rpm 6) 1mi - 19:48(19:48/mi) 95/109bpm [1882b/mi] 97cal 48/119rpm 7) 1mi - 18:57(18:57/mi) 95/106bpm [1799b/mi] 95cal 51/58rpm 8) 1mi - 19:00(19:00/mi) 95/106bpm [1805b/mi] 97cal 52/57rpm 9) 0.65mi - 12:02(18:37/mi) 92/100bpm [1713b/mi] 58cal 52/57rpm Add a comment	-	3.7mi, 44:01 Run - General 1) 1mi - 12:10(12:10/mi) 127/157bpm [1546b/mi] 106cal 2) 1mi - 10:46(10:46/mi) 149/161bpm [1605b/mi] 118cal 3) 1mi - 10:39(10:39/mi) 158/166bpm [1683b/mi] 123cal 4) 0.74mi - 10:25(14:03/mi) 131/163bpm [1841b/mi] 80cal Add a comment	-	3.9mi, 46:16 Run - General 1) 1mi - 11:53(11:53/mi) 129/167bpm [1534b/mi] 106cal 2) 1mi - 10:21(10:21/mi) 157/169bpm [1626b/mi] 121cal 3) 1mi - 10:27(10:27/mi) 158/166bpm [1650b/mi] 120cal 4) 0.9mi - 13:35(15:08/mi) 128/164bpm [1938b/mi] 93cal Add a comment	-	11.1mi, 3:04:45 Walk - General 1) 1mi - 17:10(17:10/mi) 97/108bpm [1665b/mi] 92cal 55/59rpm 2) 1mi - 20:12(20:12/mi) 96/104bpm [1940b/mi] 89cal 45/75rpm 3) 1mi - 18:12(18:12/mi) 101/115bpm [1838b/mi] 96cal 51/70rpm 4) 1mi - 19:07(19:07/mi) 103/117bpm [1969b/mi] 107cal 49/64rpm 5) 1mi - 16:31(16:31/mi) 103/121bpm [1701b/mi] 95cal 56/63rpm 6) 1mi - 14:51(14:51/mi) 116/132bpm [1723b/mi] 105cal 58/71rpm 7) 1mi - 16:14(16:14/mi) 109/136bpm [1769b/mi] 98cal 56/64rpm 8) 1mi - 15:24(15:24/mi) 114/125bpm [1756b/mi] 103cal 59/113rpm 9) 1mi - 15:22(15:22/mi) 108/122bpm [1659b/mi] 91cal 60/63rpm 10) 1mi - 15:17(15:17/mi) 109/129bpm [1667b/mi] 93cal 60/66rpm 11) 1mi - 15:23(15:23/mi) 119/146bpm [1831b/mi] 105cal 60/79rpm 12) 0.07mi - 1:02(15:05/mi) 110/116bpm [1659b/mi] 6cal 58/59rpm Add a comment
Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	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
3.7mi, 39:35 Run - General 1) 1mi - 11:37(11:37/mi) 127/162bpm [1475b/mi] 104cal 2) 1mi - 9:33(9:33/mi) 162/173bpm [1546b/mi] 116cal 3) 1mi - 9:52(9:52/mi) 165/172bpm [1628b/mi] 121cal 4) 0.7mi - 8:33(12:15/mi) 148/174bpm [1814b/mi] 81cal Add a comment	-	0mi, 36:29 Cross - Strength Add a comment 3.9mi, 43:32 Run - General 1) 1mi - 11:24(11:24/mi) 132/161bpm [1504b/mi] 107cal 2) 1mi - 10:18(10:18/mi) 155/172bpm [1597b/mi] 121cal 3) 1mi - 10:26(10:26/mi) 157/170bpm [1637b/mi] 125cal 4) 0.89mi - 11:24(12:45/mi) 141/173bpm [1798b/mi] 103cal Add a comment	-	4mi, 49:01 Run - General 1) 0.1mi - 2:00(19:13/mi) 96/110bpm [1845b/mi] 10cal 2) 0.19mi - 3:00(16:12/mi) 103/110bpm [1669b/mi] 18cal 3) 0.21mi - 3:00(14:11/mi) 116/122bpm [1646b/mi] 20cal 4) 0.32mi - 4:00(12:21/mi) 133/140bpm [1642b/mi] 35cal 5) 0.36mi - 4:00(11:10/mi) 143/148bpm [1597b/mi] 40cal 6) 0.42mi - 4:00(9:29/mi) 154/163bpm [1460b/mi] 48cal 7) 0.12mi - 1:00(8:34/mi) 161/163bpm [1379b/mi] 13cal 8) 0.15mi - 2:00(13:30/mi) 136/160bpm [1836b/mi] 17cal 9) 0.11mi - 1:00(8:55/mi) 131/142bpm [1168b/mi] 10cal 10) 0.14mi - 2:00(14:13/mi) 129/144bpm [1834b/mi] 16cal 11) 0.1mi - 1:00(9:32/mi) 143/155bpm [1362b/mi] 11cal 12) 0.15mi - 2:00(13:45/mi) 140/158bpm [1926b/mi] 18cal 13) 0.11mi - 1:00(9:16/mi) 144/160bpm [1335b/mi] 11cal 14) 0.14mi - 2:00(13:51/mi) 151/166bpm [2092b/mi] 20cal 15) 0.12mi - 1:00(8:38/mi) 142/151bpm [1225b/mi] 12cal 16) 0.14mi - 2:00(13:58/mi) 131/154bpm [1829b/mi] 16cal 17) 0.11mi - 1:00(9:13/mi) 138/153bpm [1271b/mi] 11cal 18) 0.14mi - 2:00(14:14/mi) 140/156bpm [1993b/mi] 17cal 19) 0.11mi - 1:00(9:25/mi) 149/168bpm [1404b/mi] 12cal 20) 0.15mi - 2:00(13:29/mi) 148/170bpm [1996b/mi] 19cal 21) 0.11mi - 1:00(8:50/mi) 151/169bpm [1335b/mi] 12cal 22) 0.15mi - 2:00(13:47/mi) 151/173bpm [2082b/mi] 20cal 23) 0.06mi - 1:00(16:54/mi) 117/124bpm [1977b/mi] 5cal 24) 0.25mi - 4:01(15:55/mi) 110/117bpm [1751b/mi] 23cal Add a comment	0mi, 1:00:13 Cross - Strength Add a comment	9.9mi, 2:39:00 Walk - General 1) 1mi - 15:13(15:13/mi) 129/141bpm [1963b/mi] 119cal 62/80rpm 2) 1mi - 15:07(15:07/mi) 123/146bpm [1859b/mi] 105cal 61/115rpm 3) 1mi - 14:47(14:47/mi) 125/143bpm [1847b/mi] 101cal 59/122rpm 4) 1mi - 17:09(17:09/mi) 123/140bpm [2110b/mi] 116cal 52/75rpm 5) 1mi - 14:17(14:17/mi) 129/140bpm [1842b/mi] 104cal 65/81rpm 6) 1mi - 16:04(16:04/mi) 116/138bpm [1864b/mi] 90cal 59/79rpm 7) 1mi - 17:41(17:41/mi) 117/142bpm [2068b/mi] 97cal 53/83rpm 8) 1mi - 17:04(17:04/mi) 116/148bpm [1980b/mi] 92cal 52/79rpm 9) 1mi - 15:46(15:46/mi) 124/149bpm [1955b/mi] 110cal 54/111rpm 10) 0.91mi - 15:52(17:32/mi) 116/149bpm [2033b/mi] 89cal 54/111rpm Add a comment 3.1mi, 30:01 Run - General 1) 1mi - 10:08(10:08/mi) 149/158bpm [1510b/mi] 115cal 2) 1mi - 9:51(9:51/mi) 158/162bpm [1556b/mi] 118cal 3) 1mi - 9:32(9:32/mi) 163/170bpm [1553b/mi] 116cal 4) 0.05mi - 30(9:54/mi) 159/160bpm [1575b/mi] 6cal Add a comment
Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1
-	-	3.4mi, 40:04 Run - General 1) 1mi - 12:26(12:26/mi) 129/160bpm [1603b/mi] 108cal 2) 1mi - 10:28(10:28/mi) 155/163bpm [1621b/mi] 120cal 3) 1mi - 10:53(10:53/mi) 158/164bpm [1720b/mi] 122cal 4) 0.43mi - 6:18(14:38/mi) 129/161bpm [1888b/mi] 46cal Add a comment	-	-	-	17mi, 4:00:29 Run - General 1) 17mi - 4:00:29(14:09/mi) 131/172bpm [1853b/mi] 1575cal 64/110rpm Add a comment

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