RogerB

About Me
Getting older, slowing down, and now cycling more than running. Still want to get back out running longer distances but need to readjust expectations. Stop press - started restricting eating to an 8 hour window and cut out alcohol. Persistent Achilles tendonitis disappeared after three weeks and lost a stone over next three months. Now back running pain free and getting faster and stronger. Maybe there's another half in me... Show More...

About Me

Getting older, slowing down, and now cycling more than running. Still want to get back out running longer distances but need to readjust expectations.
Stop press - started restricting eating to an 8 hour window and cut out alcohol. Persistent Achilles tendonitis disappeared after three weeks and lost a stone over next three months. Now back running pain free and getting faster and stronger. Maybe there's another half in me...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Slow down!

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Recent Training
9th Jun	General	19.1mi	1:03:20
8th Jun	General	4.6mi	1:34:36
8th Jun	General	5.4mi	49:46
6th Jun	General	4mi	1:23:46
6th Jun	General	4.9mi	1:19:17

12 Month Benchmarks	Run	Bike
Mile	7:57	1:55
5k	25:38	7:39
5mi	43:53	13:01
10k	1:13:17	16:34

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2015	2017	2018	PB	WB
3.5mi	1							25:54 62.80		25:54 7:24/mi	62.80
13.1mi	9	1:39:38 58.95	1:41:58 57.90	1:38:56 60.02	1:35:17 62.75	1:35:07 63.34	1:45:40 59.42		1:48:00 59.65	1:35:07 7:16/mi	63.34
26.2mi	2				4:04:19 51.31	3:38:28 57.82				3:38:28 8:20/mi	57.82

2024		Result	WAVA	Distance
26 May	Ford RideLondon-Essex 100		0.00	100mi
2023		Result	WAVA	Distance
28 May	RideLondon-Essex	5:52:36	0.00	100mi
2022		Result	WAVA	Distance
29 May	Ride London-Essex 100	6:03:33	0.00	102mi
2018		Result	WAVA	Distance
3 Jun	Royal Windsor - Half Marathon River Trail Run SB	1:48:00	59.65	13.1mi
2017		Result	WAVA	Distance
5 Jul	JP Morgan Corporate Challenge PB	25:54	62.80	3.5mi
2015		Result	WAVA	Distance
11 Oct	Henley Half Marathon SB	1:45:40	59.42	13.1mi
2010		Result	WAVA	Distance
26 Sep	Windsor Half Marathon	1:39:03	60.82	13.1mi
25 Apr	London Marathon PB	3:38:28	57.82	26.2mi
21 Mar	Fleet Half Marathon PB	1:35:07	63.34	13.1mi
2009		Result	WAVA	Distance
11 Oct	Royal Parks Half Marathon SB	1:35:17	62.75	13.1mi
26 Apr	London Marathon SB	4:04:19	51.31	26.2mi
2008		Result	WAVA	Distance
6 Dec	The Grim Challenge	1:36:32	36.80	8mi
12 Oct	Royal Parks Half Marathon	1:38:57	60.02	13.1mi
2 Mar	Reading Half Marathon SB	1:38:56	59.67	13.1mi
2007		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon SB	1:41:58	57.90	13.1mi
2006		Result	WAVA	Distance
15 Oct	Cardiff Half Marathon SB	1:39:38	58.95	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
2024	52	30	41	19	21	22	0	0	0	0	0	0	184
2024	16	18	25	24	28	5	0	0	0	0	0	0	116
2024	0	21	80	285	306	57	0	0	0	0	0	0	749
2023	59	44	44	62	62	82	50	75	54	40	20	28	620
2023	0	0	0	0	0	0	0.2	0	0	0	0	0	0.2
2023	10	12	53	10	8	16	18	15	23	9	8	4	187
2023	20	9	56	204	393	117	60	96	86	0	11	27	1080
2022	0	0	0	24	84	76	41	77	70	55	40	44	511
2022	6	1	4	13	7	6	10	1	40	11	2	5	106
2022	75	17	85	332	421	103	55	19	61	0	0	0	1167
2021	6	3	3	3	3	7	0	3	18	13	6	0	66
2021	18	19	19	18	10	133	19	84	150	0	19	0	490
2020	27	27	26	11	25	11	0	0	18	36	0	0	181
2020	32	0	19	226	259	232	100	67	56	43	0	0	1035
2019	0	13	4	16	49	44	43	14	0	25	27	12	247
2019	0	0	30	0	29	109	100	38	40	0	11	32	390
2018	50	53	40	5	41	27	37	20	25	20	9	0	326
2018	58	54	53	16	66	35	48	36	15	22	34	33	471
2018	0	0	0	0	124	87	0	26	93	163	0	0	493
2017	86	57	47	0	75	46	31	30	21	25	22	0	439
2017	0	21	10	10	32	43	32	17	7	19	42	11	245
2017	16	50	17	0	161	127	52	54	223	0	0	0	699
2016	25	0	24	50	32	49	10	2	0	23	0	0	216
2016	0	0	0	0	40	0	0	166	259	35	0	0	500
2015	0	0	0	0	0	0	5	0	0	0	0	0	5
2015	32	10	0	28	15	33	41	39	69	13	13	5	298
2015	0	17	0	49	155	170	0	148	51	0	7	0	597
2014	0	0	0	0	0	28	0	21	10	5	0	0	64
2014	0	0	11	4	27	15	2	20	8	32	3	22	144
2014	0	0	86	12	189	248	323	144	166	79	31	0	1278
2013	0	0	23	16	6	20	29	30	27	7	4	5	166
2013	0	0	0	0	49	106	144	67	82	48	0	0	496
2012	0	0	0	0	0	0	0	0	0	0	6	2.2	8.2
2012	0	0	0	0	0	10	23	19	57	35	5	0	149
2011	3	0	0	0	0	21	18	0	0	0	0	0	42
2010	0	0	0	0	24	0	0	0	0	0	0	0	24
2010	114	120	129	101	50	27	30	78	48	0	0	0	699
2009	95	102	124	83	18	0	69	58	93	58	48	6	752
2009	4	0	0	0	7	0	0	0	0	0	0	0	12
2008	0	0	0	0	0	0	0.6	0	0	0	3.7	0	4.3
2008	41	0	38	13	37	4	58	35	21	50	61	36	392

Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20
5.2mi, 46:52 Run - General 1) 1mi - 9:16(9:16/mi) 134/155bpm [1242b/mi] 90cal 6.47/6.78mph 2) 1mi - 9:27(9:27/mi) 137/142bpm [1295b/mi] 126cal 6.35/6.89mph 3) 1mi - 9:27(9:27/mi) 140/144bpm [1323b/mi] 127cal 6.35/7.12mph 4) 1mi - 9:04(9:04/mi) 146/152bpm [1324b/mi] 129cal 6.62/7.43mph 5) 1mi - 8:09(8:09/mi) 153/158bpm [1248b/mi] 122cal 7.36/9.12mph 6) 0.21mi - 1:28(7:08/mi) 158/161bpm [1127b/mi] 23cal 8.41/8.43mph Add a comment	-	-	-	6.1mi, 1:11:49 Run - Run-Walk 1) 1mi - 10:30(10:30/mi) 147cal 5.71/9.5mph 2) 1mi - 12:26(12:26/mi) 148cal 4.82/6.35mph 3) 1mi - 12:02(12:02/mi) 145cal 4.99/7.7mph 4) 1mi - 11:37(11:37/mi) 146cal 5.17/7.43mph 5) 1mi - 12:25(12:25/mi) 143cal 4.83/7.85mph 6) 1mi - 11:29(11:29/mi) 141cal 5.22/6.1mph 7) 0.14mi - 1:20(9:17/mi) 19cal 6.46/6.24mph Add a comment	4.9mi, 1:47:17 Walk - General 1) 1mi - 20:41(20:41/mi) 104cal 2.9/3.74mph 2) 1mi - 23:08(23:08/mi) 105cal 2.59/3.74mph 3) 1mi - 26:23(26:23/mi) 106cal 2.27/3.72mph 4) 1mi - 20:39(20:39/mi) 105cal 2.91/7.06mph 5) 0.94mi - 16:27(17:34/mi) 94cal 3.42/4.07mph Add a comment 37.9mi, 2:20:06 Bike - General 1) 5mi - 19:21(3:52/mi) 134/150bpm [519b/mi] 258cal 15.5/37.57mph 2) 5mi - 22:15(4:27/mi) 145/155bpm [645b/mi] 319cal 13.49/22.94mph 3) 5mi - 20:17(4:03/mi) 143/164bpm [580b/mi] 269cal 14.79/25.53mph 4) 5mi - 16:41(3:20/mi) 145/150bpm [484b/mi] 231cal 17.99/34.46mph 5) 5mi - 14:21(2:52/mi) 140/146bpm [402b/mi] 172cal 20.91/23.65mph 6) 5mi - 20:43(4:09/mi) 140/154bpm [580b/mi] 227cal 14.48/21.73mph 7) 5mi - 16:20(3:16/mi) 138/154bpm [451b/mi] 146cal 18.37/28.47mph 8) 2.94mi - 10:09(3:27/mi) 147/160bpm [507b/mi] 135cal 17.41/22.46mph Add a comment	-
Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27
-	2.7mi, 20:00 Run - Treadmill 1) 1mi - 9:46(9:46/mi) 140/153bpm [1368b/mi] 126cal 6.14/7.14mph 2) 1mi - 8:38(8:38/mi) 155/162bpm [1339b/mi] 127cal 6.95/7.47mph 3) 0.23mi - 1:41(7:30/mi) 164/167bpm [1230b/mi] 26cal 8/9.66mph Add a comment 1.1mi, 11:32 Run - Warm Up 1) 0.93mi - 11:32(12:21/mi) 112/147bpm [1383b/mi] 106cal 4.86/7.56mph Add a comment	-	-	11mi, 43:29 Bike - General 1) 5mi - 20:34(4:07/mi) 347cal 14.59/21.58mph 2) 5mi - 19:15(3:51/mi) 344cal 15.59/21.35mph 3) 0.97mi - 3:40(3:47/mi) 66cal 15.85/21.37mph Add a comment 2.8mi, 57:33 Walk - General 1) 1mi - 22:36(22:36/mi) 102cal 2.66/3.74mph 2) 1mi - 19:36(19:36/mi) 103cal 3.06/3.76mph 3) 0.78mi - 15:21(19:46/mi) 81cal 3.03/3.8mph Add a comment	102.8mi, 6:56:51 Bike - General 1) 5mi - 19:06(3:49/mi) 113/138bpm [432b/mi] 174cal 15.71/24.19mph 2) 5mi - 18:33(3:43/mi) 119/141bpm [441b/mi] 170cal 16.17/25mph 3) 5mi - 17:55(3:35/mi) 121/141bpm [434b/mi] 162cal 16.74/26.84mph 4) 5mi - 18:15(3:39/mi) 121/134bpm [441b/mi] 148cal 16.45/21.37mph 5) 5mi - 19:47(3:57/mi) 128/143bpm [507b/mi] 194cal 15.16/21.69mph 6) 5mi - 18:45(3:45/mi) 116/138bpm [435b/mi] 112cal 15.99/24.65mph 7) 5mi - 17:30(3:30/mi) 127/144bpm [444b/mi] 158cal 17.14/24.65mph 8) 5mi - 22:50(4:34/mi) 124/143bpm [566b/mi] 173cal 13.14/26.17mph 9) 5mi - 28:43(5:45/mi) 119/144bpm [683b/mi] 187cal 10.45/25.51mph 10) 5mi - 18:13(3:39/mi) 131/147bpm [477b/mi] 184cal 16.46/32.37mph 11) 5mi - 17:48(3:34/mi) 125/141bpm [445b/mi] 137cal 16.85/29.58mph 12) 5mi - 18:24(3:41/mi) 132/145bpm [486b/mi] 194cal 16.31/31.48mph 13) 5mi - 18:10(3:38/mi) 134/146bpm [487b/mi] 196cal 16.52/23.84mph 14) 5mi - 21:15(4:15/mi) 125/135bpm [531b/mi] 127cal 14.12/25.84mph 15) 5mi - 19:47(3:57/mi) 115/135bpm [455b/mi] 87cal 15.17/27.11mph 16) 5mi - 23:27(4:41/mi) 125/137bpm [586b/mi] 190cal 12.79/27.07mph 17) 5mi - 20:08(4:02/mi) 116/134bpm [467b/mi] 97cal 14.9/29.78mph 18) 5mi - 22:21(4:28/mi) 121/138bpm [541b/mi] 152cal 13.42/21.88mph 19) 5mi - 20:59(4:12/mi) 121/133bpm [508b/mi] 138cal 14.29/26.57mph 20) 5mi - 22:10(4:26/mi) 124/141bpm [550b/mi] 163cal 13.53/23.75mph 21) 2.81mi - 12:45(4:32/mi) 128/143bpm [581b/mi] 113cal 13.21/24.88mph Add a comment	3.9mi, 1:26:19 Walk - General 1) 1mi - 19:48(19:48/mi) 103cal 3.03/4.01mph 2) 1mi - 21:10(21:10/mi) 105cal 2.83/3.61mph 3) 1mi - 25:41(25:41/mi) 106cal 2.34/3.76mph 4) 0.86mi - 19:40(22:52/mi) 93cal 2.62/4.28mph Add a comment
Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3
-	-	-	3.2mi, 34:10 Run - General 1) 1mi - 10:58(10:58/mi) 150cal 5.47/6.14mph 2) 1mi - 11:02(11:02/mi) 148cal 5.44/6.37mph 3) 1mi - 10:37(10:37/mi) 149cal 5.65/6.45mph 4) 0.16mi - 1:33(9:39/mi) 23cal 6.21/6.26mph Add a comment	2.6mi, 57:03 Walk - General 1) 1mi - 25:08(25:08/mi) 101cal 2.39/3.49mph 2) 1mi - 19:55(19:55/mi) 103cal 3.01/3.36mph 3) 0.57mi - 12:00(21:11/mi) 59cal 2.83/3.38mph Add a comment	5.8mi, 1:55:03 Walk - General 1) 1mi - 18:45(18:45/mi) 103cal 3.2/3.84mph 2) 1mi - 20:20(20:20/mi) 102cal 2.95/3.72mph 3) 1mi - 18:56(18:56/mi) 104cal 3.17/3.9mph 4) 1mi - 22:30(22:30/mi) 103cal 2.67/3.88mph 5) 1mi - 20:59(20:59/mi) 104cal 2.86/3.7mph 6) 0.84mi - 13:33(16:09/mi) 80cal 3.71/23.38mph Add a comment 38mi, 2:28:50 Bike - General 1) 5mi - 20:57(4:11/mi) 117/148bpm [490b/mi] 211cal 14.33/35.11mph 2) 5mi - 24:14(4:51/mi) 138/159bpm [669b/mi] 311cal 12.38/23.86mph 3) 5mi - 23:21(4:40/mi) 134/170bpm [626b/mi] 239cal 12.85/24.46mph 4) 5mi - 16:58(3:24/mi) 146/159bpm [495b/mi] 239cal 17.69/35.36mph 5) 5mi - 14:50(2:58/mi) 136/150bpm [403b/mi] 151cal 20.23/24.65mph 6) 5mi - 21:03(4:13/mi) 144/163bpm [606b/mi] 266cal 14.26/23.69mph 7) 5mi - 16:39(3:20/mi) 139/155bpm [463b/mi] 159cal 18.01/25.13mph 8) 2.96mi - 10:49(3:39/mi) 150/161bpm [548b/mi] 154cal 16.41/25.26mph Add a comment	-
Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10
-	-	4mi, 1:23:46 Walk - General 1) 1mi - 28:03(28:03/mi) 104cal 2.14/3.88mph 2) 1mi - 18:02(18:02/mi) 103cal 3.33/4.3mph 3) 1mi - 18:51(18:51/mi) 102cal 3.18/3.82mph 4) 1mi - 18:48(18:48/mi) 103cal 3.19/3.74mph 5) 0mi - 3(15:29/mi) 3.87/3.3mph Add a comment 4.9mi, 1:19:17 Walk - General 1) 1mi - 17:15(17:15/mi) 98cal 3.48/4.61mph 2) 1mi - 10:03(10:03/mi) 82cal 5.97/6.93mph 3) 1mi - 14:43(14:43/mi) 84cal 4.08/5.24mph 4) 1mi - 19:57(19:57/mi) 104cal 3.01/5.13mph 5) 0.87mi - 17:19(19:56/mi) 90cal 3.01/6.1mph Add a comment	-	4.6mi, 1:34:36 Walk - General 1) 1mi - 21:48(21:48/mi) 106cal 2.75/3.47mph 2) 1mi - 20:35(20:35/mi) 103cal 2.91/3.61mph 3) 1mi - 21:18(21:18/mi) 104cal 2.82/3.7mph 4) 1mi - 20:11(20:11/mi) 103cal 2.97/3.51mph 5) 0.55mi - 10:43(19:37/mi) 58cal 3.06/4.51mph Add a comment 5.4mi, 49:46 Run - General 1) 1mi - 9:52(9:52/mi) 129/144bpm [1272b/mi] 123cal 6.09/7.87mph 2) 1mi - 9:17(9:17/mi) 140/148bpm [1300b/mi] 129cal 6.46/6.99mph 3) 1mi - 9:25(9:25/mi) 145/151bpm [1365b/mi] 134cal 6.37/6.99mph 4) 1mi - 9:11(9:11/mi) 145/153bpm [1332b/mi] 130cal 6.53/7.81mph 5) 1mi - 8:46(8:46/mi) 149/155bpm [1306b/mi] 128cal 6.85/7.95mph 6) 0.36mi - 3:15(9:03/mi) 153/161bpm [1384b/mi] 47cal 6.63/8.33mph Add a comment	19.1mi, 1:03:20 Bike - General 1) 5mi - 16:32(3:18/mi) 174/241bpm [575b/mi] 171cal 18.15/26.3mph 2) 5mi - 17:14(3:27/mi) 150/159bpm [517b/mi] 261cal 17.41/24.32mph 3) 5mi - 16:03(3:13/mi) 156/165bpm [501b/mi] 256cal 18.69/24.65mph 4) 4.06mi - 13:31(3:20/mi) 158/166bpm [526b/mi] 221cal 18.01/24.78mph Add a comment	-

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