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Vambo76

M60 Aberdeenshire

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Training

Newburgh Dunes RC

Races
16
Miles
2715
Miles
9
Miles
37
Miles
2335
WAVA
62.56%
5k
25:49
10k
58:34

About Me
Old man with 1 1/2 legs trying to hold back the tide of ageing... Started running via C25K during lockdown in 2019. Show More...

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Recent Training
8th May	General	5.5mi	1:00:27
7th May	General	3.5mi	1:09:14
6th May	General	6.4mi	1:06:20
5th May	General	3.2mi	56:58
3rd May	General	7.5mi	1:27:54

12 Month Benchmarks	Run
Mile	8:14
5k	27:04
5mi	50:57
10k	1:04:24
10mi	2:03:50

Recent Pictures

2024 Targets	Set your targets
Run 1000

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+ 157 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2022	2023	PB	WB
5km	12	25:49 62.56		25:49 8:19/mi	62.56
10km	4	58:34 56.44	1:06:41 50.04	58:34 9:26/mi	56.44

2023		Result	WAVA	Distance
2 Jul	Collieston Multi Terrain 10k SB	1:06:41	50.04	10km
2022		Result	WAVA	Distance
22 Oct	Cluny Castle 10k		0.00	10km
16 Oct	Middleton Trust 10k		0.00	10km
26 Jun	Collieston Multi Terrain 10k	1:09:09	47.81	10km
21 May	Ellon parkrun	27:01	59.78	5km
15 May	Run Garioch 10k PB	58:34	56.44	10km
7 May	Ellon parkrun	27:25	58.91	5km
16 Apr	Ellon parkrun	26:15	61.53	5km
9 Apr	Ellon parkrun	26:20	61.33	5km
2 Apr	Ellon parkrun PB	25:49	62.56	5km
26 Mar	Newburgh Beach Bash 10K	59:35	55.48	10km
19 Mar	Ellon parkrun	27:07	59.56	5km
5 Mar	Ellon parkrun	26:13	61.61	5km
12 Feb	Ellon parkrun	26:04	61.96	5km
5 Feb	Ellon parkrun	26:02	62.04	5km
22 Jan	Ellon parkrun	26:19	60.84	5km
15 Jan	Ellon parkrun	26:27	60.53	5km
1 Jan	Ellon parkrun	26:26	60.57	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	24	29	44	39	8	0	0	0	0	0	0	0	144
2024	61	69	78	76	24	0	0	0	0	0	0	0	307
2023	40	31	39	35	68	61	33	75	64	61	21	20	548
2023	1.3	0	0	0	0	0	0	0	0	0.9	0	0	2.3
2023	55	76	0	51	30	77	76	55	92	53	53	106	725
2023	0	0	0	12	0	0	0	0	0	0	0	0	12
2022	43	18	15	28	11	48	69	57	20	39	43	24	414
2022	0	0	0	0	0	0	0	0	5	1.5	0	0	6.5
2022	86	58	55	67	59	65	73	56	9	38	35	47	650
2022	0	0	0	0	0	0	0	0	14	12	0	0	26
2021	107	109	150	57	65	49	70	39	31	25	20	32	755
2021	44	35	82	81	84	70	57	70	74	70	62	76	805
2020	0	0	0	0	0	0	0	47	116	81	131	99	474
2020	0	0	0	0	0	0	4	36	49	58	71	10	228

Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
9.3mi, 4:19:58 Walk - General 1) 1mi - 20:23(20:23/mi) 77/86bpm [1569b/mi] 114cal 52/60rpm 2) 1mi - 33:39(33:39/mi) 72/88bpm [2422b/mi] 141cal 25/58rpm 3) 1mi - 24:27(24:27/mi) 81/90bpm [1980b/mi] 136cal 41/60rpm 4) 1mi - 23:45(23:45/mi) 82/93bpm [1947b/mi] 124cal 44/79rpm 5) 1mi - 23:31(23:31/mi) 83/93bpm [1952b/mi] 125cal 40/72rpm 6) 1mi - 23:12(23:12/mi) 88/98bpm [2041b/mi] 124cal 46/62rpm 7) 1mi - 24:42(24:42/mi) 89/107bpm [2199b/mi] 126cal 42/68rpm 8) 1mi - 26:21(26:21/mi) 84/102bpm [2213b/mi] 128cal 38/80rpm 9) 1mi - 52:33(52:33/mi) 76/97bpm [3993b/mi] 198cal 20/79rpm 10) 0.27mi - 7:26(27:21/mi) 86/97bpm [2352b/mi] 37cal 41/58rpm Add a comment	-	-	-	4.1mi, 45:10 Run - General 1) 1mi - 10:47(10:47/mi) 131/145bpm [1413b/mi] 142cal 2) 1mi - 11:15(11:15/mi) 142/151bpm [1597b/mi] 149cal 3) 1mi - 11:05(11:05/mi) 138/146bpm [1529b/mi] 142cal 4) 0.86mi - 9:53(11:28/mi) 139/145bpm [1594b/mi] 125cal 5) 0.2mi - 2:10(11:04/mi) 151/155bpm [1671b/mi] 31cal Add a comment	6.4mi, 1:08:01 Run - General 1) 1mi - 10:47(10:47/mi) 132/148bpm [1423b/mi] 129cal 2) 1mi - 10:19(10:19/mi) 144/161bpm [1486b/mi] 142cal 3) 1mi - 8:55(8:55/mi) 156/167bpm [1390b/mi] 135cal 4) 1mi - 10:11(10:11/mi) 153/166bpm [1558b/mi] 152cal 5) 1mi - 10:26(10:26/mi) 152/164bpm [1587b/mi] 153cal 6) 1mi - 12:45(12:45/mi) 144/158bpm [1837b/mi] 153cal 7) 0.37mi - 4:38(12:26/mi) 142/151bpm [1765b/mi] 56cal Add a comment 2.2mi, 44:59 Walk - General 1) 1mi - 20:21(20:21/mi) 85/95bpm [1730b/mi] 137cal 50/64rpm 2) 1mi - 20:59(20:59/mi) 81/94bpm [1699b/mi] 131cal 49/61rpm 3) 0.19mi - 3:39(19:11/mi) 80/86bpm [1534b/mi] 25cal 56/60rpm Add a comment	3.7mi, 1:12:12 Walk - General 1) 1mi - 18:46(18:46/mi) 82/91bpm [1538b/mi] 123cal 55/63rpm 2) 1mi - 19:41(19:41/mi) 81/91bpm [1594b/mi] 118cal 53/59rpm 3) 1mi - 18:25(18:25/mi) 79/87bpm [1455b/mi] 116cal 56/61rpm 4) 0.72mi - 15:20(21:15/mi) 79/87bpm [1679b/mi] 87cal 50/61rpm Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
3.2mi, 34:09 Run - General 1) 1mi - 11:12(11:12/mi) 125/143bpm [1400b/mi] 140cal 2) 1mi - 10:36(10:36/mi) 142/151bpm [1506b/mi] 146cal 3) 1mi - 10:16(10:16/mi) 146/152bpm [1498b/mi] 145cal 4) 0.22mi - 2:05(9:33/mi) 153/161bpm [1462b/mi] 31cal Add a comment	6.3mi, 1:10:06 Run - General 1) 1mi - 11:01(11:01/mi) 128/137bpm [1409b/mi] 139cal 2) 1mi - 11:40(11:40/mi) 137/146bpm [1599b/mi] 147cal 3) 1mi - 11:33(11:33/mi) 129/138bpm [1491b/mi] 137cal 4) 1mi - 11:22(11:22/mi) 135/140bpm [1534b/mi] 141cal 5) 0.04mi - 24(10:36/mi) 142/144bpm [1505b/mi] 5cal 6) 1mi - 10:58(10:58/mi) 140/146bpm [1534b/mi] 145cal 7) 1mi - 10:56(10:56/mi) 140/146bpm [1531b/mi] 142cal 8) 0.23mi - 2:13(9:28/mi) 150/155bpm [1420b/mi] 32cal Add a comment	3.5mi, 1:09:20 Walk - General 1) 1mi - 19:12(19:12/mi) 67/82bpm [1286b/mi] 134cal 54/66rpm 2) 1mi - 20:10(20:10/mi) 79/88bpm [1594b/mi] 116cal 52/60rpm 3) 1mi - 18:40(18:40/mi) 78/92bpm [1457b/mi] 114cal 56/78rpm 4) 0.5mi - 11:17(22:25/mi) 80/91bpm [1794b/mi] 57cal 46/62rpm Add a comment	2.4mi, 44:23 Walk - General 1) 1mi - 17:32(17:32/mi) 82/93bpm [1438b/mi] 109cal 59/80rpm 2) 1mi - 19:00(19:00/mi) 90/100bpm [1710b/mi] 124cal 54/62rpm 3) 0.41mi - 7:51(19:04/mi) 95/103bpm [1812b/mi] 54cal 52/59rpm Add a comment	2.6mi, 52:37 Walk - General 1) 1mi - 20:57(20:57/mi) 82/101bpm [1717b/mi] 120cal 48/69rpm 2) 1mi - 20:29(20:29/mi) 64/91bpm [1311b/mi] 125cal 51/60rpm 3) 0.55mi - 11:11(20:14/mi) 91/107bpm [1841b/mi] 84cal 52/60rpm Add a comment 5mi, 56:17 Run - General 1) 1mi - 10:58(10:58/mi) 127/143bpm [1393b/mi] 145cal 2) 1mi - 11:06(11:06/mi) 140/151bpm [1554b/mi] 147cal 3) 1mi - 10:51(10:51/mi) 140/146bpm [1520b/mi] 144cal 4) 1mi - 11:39(11:39/mi) 142/157bpm [1654b/mi] 152cal 5) 0.98mi - 11:43(11:56/mi) 142/151bpm [1695b/mi] 148cal Add a comment	5.6mi, 1:09:01 Run - General 1) 1mi - 11:25(11:25/mi) 123/134bpm [1404b/mi] 131cal 2) 1mi - 10:30(10:30/mi) 138/147bpm [1448b/mi] 140cal 3) 1mi - 12:16(12:16/mi) 140/164bpm [1718b/mi] 155cal 4) 1mi - 13:52(13:52/mi) 139/161bpm [1928b/mi] 166cal 5) 1mi - 13:32(13:32/mi) 140/156bpm [1894b/mi] 168cal 6) 0.59mi - 7:26(12:39/mi) 143/152bpm [1808b/mi] 95cal Add a comment	2.4mi, 51:34 Walk - General 1) 1mi - 16:05(16:05/mi) 95/108bpm [1528b/mi] 122cal 62/66rpm 2) 1mi - 26:33(26:33/mi) 84/103bpm [2230b/mi] 139cal 41/66rpm 3) 0.43mi - 8:56(20:44/mi) 95/107bpm [1969b/mi] 58cal 53/59rpm Add a comment
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
3.2mi, 35:05 Run - General 1) 1mi - 11:11(11:11/mi) 127/143bpm [1421b/mi] 147cal 2) 1mi - 11:04(11:04/mi) 136/145bpm [1505b/mi] 147cal 3) 1mi - 10:43(10:43/mi) 136/145bpm [1456b/mi] 142cal 4) 0.21mi - 2:07(10:18/mi) 143/154bpm [1472b/mi] 29cal Add a comment	-	0.7mi, 16:23 Walk - General 1) 0.71mi - 16:23(23:13/mi) 99/131bpm [2299b/mi] 117cal 45/82rpm Add a comment 1.3mi, 21:11 Walk - General 1) 1mi - 17:14(17:14/mi) 114/142bpm [1964b/mi] 145cal 56/87rpm 2) 0.29mi - 3:57(13:42/mi) 126/138bpm [1726b/mi] 45cal 67/88rpm Add a comment 3.1mi, 28:20 Run - General 1) 0.62mi - 5:19(8:32/mi) 145/157bpm [1238b/mi] 77cal 2) 0.01mi - 4(8:52/mi) 157/157bpm [1393b/mi] 1cal 3) 0.62mi - 5:28(8:49/mi) 158/160bpm [1392b/mi] 87cal 4) 0.62mi - 5:48(9:20/mi) 160/162bpm [1493b/mi] 91cal 5) 0.01mi - 3(9:30/mi) 157/157bpm [1492b/mi] 1cal 6) 0.62mi - 5:37(9:02/mi) 161/164bpm [1454b/mi] 90cal 7) 0mi - 2(7:01/mi) 164/164bpm [1150b/mi] 1cal 8) 0.62mi - 5:53(9:29/mi) 162/169bpm [1538b/mi] 94cal 9) 0.01mi - 3(7:49/mi) 169/169bpm [1320b/mi] 1cal 10) 0mi - 4(19:17/mi) 167/168bpm [3220b/mi] 1cal Add a comment 1.3mi, 13:15 Run - General 1) 1mi - 10:20(10:20/mi) 130/146bpm [1344b/mi] 135cal 2) 0.28mi - 2:54(10:28/mi) 143/149bpm [1497b/mi] 40cal Add a comment	-	6.3mi, 1:07:25 Run - General 1) 1mi - 10:42(10:42/mi) 128/146bpm [1370b/mi] 143cal 2) 1mi - 10:53(10:53/mi) 139/150bpm [1512b/mi] 146cal 3) 1mi - 10:46(10:46/mi) 139/145bpm [1496b/mi] 144cal 4) 1mi - 10:59(10:59/mi) 136/140bpm [1494b/mi] 138cal 5) 0.24mi - 2:40(11:12/mi) 137/143bpm [1535b/mi] 35cal 6) 1mi - 10:42(10:42/mi) 146/156bpm [1562b/mi] 149cal 7) 1mi - 10:24(10:24/mi) 150/160bpm [1559b/mi] 147cal 8) 0.03mi - 19(11:11/mi) 160/160bpm [1789b/mi] 5cal Add a comment	5.7mi, 1:19:22 Run - General 1) 1mi - 11:46(11:46/mi) 123/137bpm [1447b/mi] 136cal 2) 1mi - 17:17(17:17/mi) 129/147bpm [2229b/mi] 196cal 3) 1mi - 17:39(17:39/mi) 126/148bpm [2225b/mi] 178cal 4) 1mi - 13:30(13:30/mi) 137/153bpm [1850b/mi] 161cal 5) 1mi - 10:39(10:39/mi) 137/144bpm [1458b/mi] 138cal 6) 0.65mi - 8:31(13:04/mi) 137/146bpm [1791b/mi] 102cal Add a comment	1.3mi, 35:31 Walk - General 1) 1mi - 28:22(28:22/mi) 73/95bpm [2071b/mi] 153cal 36/121rpm 2) 0.33mi - 7:09(21:51/mi) 74/90bpm [1617b/mi] 39cal 23/65rpm Add a comment
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
4.1mi, 46:14 Run - General 1) 1mi - 11:10(11:10/mi) 125/145bpm [1396b/mi] 142cal 2) 1mi - 10:57(10:57/mi) 140/149bpm [1533b/mi] 147cal 3) 1mi - 10:57(10:57/mi) 138/145bpm [1510b/mi] 144cal 4) 1mi - 11:37(11:37/mi) 138/145bpm [1602b/mi] 145cal 5) 0.11mi - 1:20(11:37/mi) 142/149bpm [1650b/mi] 17cal 6) 0.03mi - 14(8:55/mi) 150/151bpm [1337b/mi] 3cal Add a comment	7.5mi, 1:27:54 Run - General 1) 1mi - 11:41(11:41/mi) 118/137bpm [1378b/mi] 138cal 2) 1mi - 12:03(12:03/mi) 125/140bpm [1506b/mi] 141cal 3) 1mi - 12:06(12:06/mi) 130/145bpm [1574b/mi] 146cal 4) 0.87mi - 10:10(11:37/mi) 129/144bpm [1499b/mi] 118cal 5) 1mi - 11:03(11:03/mi) 136/149bpm [1504b/mi] 140cal 6) 1mi - 11:29(11:29/mi) 132/142bpm [1515b/mi] 135cal 7) 1mi - 11:19(11:19/mi) 134/140bpm [1516b/mi] 134cal 8) 0.66mi - 8:03(12:18/mi) 132/139bpm [1623b/mi] 90cal Add a comment	-	3.2mi, 56:58 Walk - General 1) 1mi - 17:26(17:26/mi) 79/93bpm [1377b/mi] 119cal 59/65rpm 2) 1mi - 17:50(17:50/mi) 81/97bpm [1444b/mi] 115cal 58/62rpm 3) 1mi - 17:33(17:33/mi) 78/93bpm [1369b/mi] 114cal 58/65rpm 4) 0.18mi - 4:09(23:29/mi) 87/96bpm [2043b/mi] 26cal 42/76rpm Add a comment	6.4mi, 1:06:20 Run - General 1) 1mi - 10:23(10:23/mi) 123/139bpm [1278b/mi] 136cal 2) 1mi - 10:23(10:23/mi) 131/149bpm [1360b/mi] 137cal 3) 1mi - 10:07(10:07/mi) 144/151bpm [1456b/mi] 143cal 4) 1mi - 10:22(10:22/mi) 147/154bpm [1523b/mi] 147cal 5) 0.41mi - 4:46(11:39/mi) 144/149bpm [1678b/mi] 60cal 6) 1mi - 10:45(10:45/mi) 149/154bpm [1603b/mi] 153cal 7) 0.96mi - 9:34(9:56/mi) 151/160bpm [1500b/mi] 139cal Add a comment	3.5mi, 1:09:14 Walk - General 1) 1mi - 18:26(18:26/mi) 83/100bpm [1530b/mi] 115cal 57/63rpm 2) 1mi - 19:24(19:24/mi) 81/89bpm [1572b/mi] 113cal 55/62rpm 3) 1mi - 19:01(19:01/mi) 85/98bpm [1616b/mi] 115cal 55/61rpm 4) 0.53mi - 12:22(23:21/mi) 86/99bpm [2007b/mi] 69cal 45/58rpm Add a comment	5.5mi, 1:00:27 Run - General 1) 1mi - 11:19(11:19/mi) 124/143bpm [1404b/mi] 139cal 2) 1mi - 10:51(10:51/mi) 137/148bpm [1487b/mi] 145cal 3) 1mi - 10:46(10:46/mi) 137/143bpm [1476b/mi] 143cal 4) 1mi - 11:09(11:09/mi) 144/154bpm [1606b/mi] 152cal 5) 0.18mi - 1:54(10:38/mi) 145/145bpm [1541b/mi] 26cal 6) 1mi - 10:48(10:48/mi) 142/148bpm [1533b/mi] 144cal 7) 0.33mi - 3:40(11:13/mi) 139/156bpm [1559b/mi] 45cal Add a comment

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