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shaddow

Last on at 11am, 8th Nov 2024

F70

About
Bests
All Races
Mileage
Training

Races
9
Miles
8853
Miles
6
Miles
307
WAVA
72.51%
5k
28:33
5M
47:07
10k
55:54
Half
2:04:18
Mara
4:31:15

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My parkrun
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Recent Training
4th Feb	General	1.2mi	28:12
3rd Feb	General	2.5mi	45:43
3rd Feb	General	2.5mi	25:11
3rd Feb	General	1.3mi	21:47
3rd Feb	General	0.9mi	13:49

12 Month Benchmarks	Run
Mile	4:39
5k	35:23
5mi	57:13
10k	1:11:43
10mi	2:08:19
Half	2:54:41

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Best Times
Best WAVA

Dist	Races	2016	2017	PB	WB
5km	3	28:42 67.75	28:33 68.99	28:33 9:11/mi	68.99
5mi	1		47:07 68.56	47:07 9:25/mi	68.56
10km	2	55:54 72.51	1:01:20 66.09	55:54 9:00/mi	72.51
13.1mi	1	2:04:18 71.30		2:04:18 9:29/mi	71.30
26.2mi	2	4:48:44 64.33	4:31:15 68.47	4:31:15 10:21/mi	68.47

2017		Result	WAVA	Distance
21 May	Great Stirling Run Marathon PB	4:31:15	68.47	26.2mi
4 Mar	Pollok parkrun, Glasgow PB	28:33	68.99	5km
5 Feb	Renfrewshire AAA Road Race Championships PB	47:07	68.56	5mi
28 Jan	Pollok parkrun, Glasgow	30:06	65.44	5km
22 Jan	Nigel Barge Memorial 10k SB	1:01:20	66.09	10km
2016		Result	WAVA	Distance
20 Nov	Valencia Marathon SB	4:48:44	64.33	26.2mi
2 Oct	Great Scottish Run Half Marathon PB	2:04:18	71.30	13.1mi
11 Sep	City of Stirling 10k PB	55:54	72.51	10km
21 May	Victoria Parkrun SB	28:42	67.75	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
2025	124	19	0	0	0	0	0	0	0	0	0	0	144
2024	92	111	61	71	87	82	55	57	150	167	153	115	1199
2023	33	11	18	11	0	12	0	0	0	7	20	0	113
2023	142	140	141	72	114	77	145	220	181	93	25	62	1413
2023	0	0	0	0	0	0	0	0	0	6	0	0	6
2022	0	0	0	0	6	0	5	10	19	40	29	61	170
2022	21	0	24	38	10	52	88	90	98	77	121	70	688
2021	0	0	0	0	0	0	0	0	0	0	13	0	13
2021	25	36	98	81	93	91	71	107	55	55	99	4	814
2021	0	0	0	0	0	3	0	0	0	0	0	0	3
2020	0	0	0	12	0	0	0	0	0	0	0	0	12
2020	36	11	18	70	122	127	111	75	48	0	70	59	747
2019	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	32	99	107	29	79	79	105	91	65	76	62	0	824
2018	84	99	40	114	81	107	137	163	142	141	59	7	1175
2017	113	105	158	119	117	49	108	97	107	86	122	64	1245
2016	0	0	2	0	0	18	33	75	124	231	113	8	604
2000	1	0	0	0	0	0	0	0	0	0	0	0	1
2000	0	0	0	0	0	0	0	0	0	0	0	0	0

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	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15
2.2mi, 1:05:10 Run - General	2.4mi, 40:57 Run - General 3.4mi, 40:12 Run - General 1.2mi, 19:56 Run - General	-	5.3mi, 1:17:16 Run - General 2.3mi, 34:17 Run - General	-	1.2mi, 25:04 Run - General	2.3mi, 25:47 Run - General 1.6mi, 28:05 Run - General
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	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22
11.5mi, 2:52:59 Run - General	2mi, 44:03 Run - General 2mi, 39:41 Run - General	3.5mi, 1:29:05 Run - General	2.6mi, 39:48 Run - General 2.7mi, 30:03 Run - General 1.3mi, 17:55 Run - General	2.5mi, 44:22 Run - General 1.9mi, 41:26 Run - General	-	9.1mi, 2:27:14 Run - General
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	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29
3mi, 1:02:16 Run - General 1.6mi, 18:01 Run - General 1.3mi, 18:47 Run - General	-	2mi, 49:10 Run - General 1.4mi, 28:56 Run - General	1.9mi, 34:25 Run - General 1.9mi, 25:03 Run - General 1.3mi, 19:26 Run - General	2.2mi, 58:13 Run - General	2.3mi, 48:59 Run - General 2.6mi, 27:36 Run - General 1.3mi, 20:18 Run - General	-
Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3	Tue 4th Feb Feb 4	Wed 5th Feb Feb 5
10.8mi, 2:55:03 Run - General	-	3.1mi, 59:21 Run - General 2.8mi, 41:11 Run - General 2.3mi, 37:55 Run - General	2.7mi, 58:10 Run - General	2.5mi, 45:43 Run - General 2.5mi, 25:11 Run - General 1.3mi, 21:47 Run - General 0.9mi, 13:49 Run - General	1.2mi, 28:12 Run - General	-

shaddow

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