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. Show More...

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What's the biggest challenge that awaits you? Keeping going as I keep getting older

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My parkrun
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Recent Training
11th May	General	81.6mi	5:43:29
9th May	Treadmill	3.1mi	24:00
9th May	Warm Up	1.1mi	11:59
6th May	General	4.3mi	1:42:08
5th May	Road Biking	72.6mi	5:00:11

12 Month Benchmarks	Run	Bike
Mile	8:03	1:57
5k	25:38	8:02
5mi	43:53	13:38
10k	1:13:17	17:22

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Read Everyone!

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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

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	4	0	0	0	0	0	0	0	146
2024	16	18	25	24	4	0	0	0	0	0	0	0	87
2024	0	21	80	285	154	0	0	0	0	0	0	0	540
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

Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
5.2mi, 57:52 Run - Run-Walk 1) 1mi - 12:02(12:02/mi) 149cal 4.99/7.58mph 2) 1mi - 10:49(10:49/mi) 151cal 5.55/6.3mph 3) 1mi - 11:25(11:25/mi) 148cal 5.25/6.62mph 4) 1mi - 10:55(10:55/mi) 152cal 5.5/5.89mph 5) 1mi - 10:53(10:53/mi) 147cal 5.51/6.76mph 6) 0.19mi - 1:48(9:29/mi) 27cal 6.32/6.95mph Add a comment	-	21.8mi, 1:00:01 Bike - Exercise Bike 1) 0mi - 1:00:01(0/mi) 142/162bpm [INFb/mi] 823cal Add a comment	-	-	3.6mi, 34:44 Run - General 1) 1mi - 9:52(9:52/mi) 155/193bpm [1529b/mi] 131cal 6.08/7.81mph 2) 1mi - 11:31(11:31/mi) 135/154bpm [1555b/mi] 143cal 5.21/6.55mph 3) 1mi - 8:33(8:33/mi) 142/152bpm [1215b/mi] 115cal 7.01/8.12mph 4) 0.58mi - 4:48(8:20/mi) 150/166bpm [1249b/mi] 69cal 7.21/9.79mph Add a comment	66.7mi, 4:52:56 Bike - General 1) 5mi - 20:28(4:06/mi) 109/130bpm [446b/mi] 175cal 14.66/22.44mph 2) 5mi - 20:32(4:06/mi) 118/138bpm [484b/mi] 186cal 14.62/26.53mph 3) 5mi - 22:07(4:25/mi) 121/141bpm [535b/mi] 193cal 13.57/26.9mph 4) 5mi - 21:02(4:12/mi) 116/130bpm [488b/mi] 140cal 14.26/22.67mph 5) 5mi - 20:23(4:05/mi) 114/132bpm [465b/mi] 120cal 14.71/31.43mph 6) 5mi - 21:58(4:24/mi) 117/129bpm [514b/mi] 146cal 13.66/25.99mph 7) 5mi - 24:03(4:49/mi) 118/147bpm [567b/mi] 181cal 12.48/27.59mph 8) 5mi - 21:02(4:12/mi) 125/142bpm [526b/mi] 186cal 14.26/24.06mph 9) 5mi - 22:01(4:24/mi) 118/131bpm [519b/mi] 134cal 13.63/22.46mph 10) 5mi - 28:28(5:42/mi) 117/142bpm [666b/mi] 173cal 10.54/24.88mph 11) 5mi - 21:21(4:16/mi) 130/149bpm [555b/mi] 214cal 14.05/23.44mph 12) 5mi - 20:24(4:05/mi) 131/145bpm [534b/mi] 194cal 14.71/23.5mph 13) 5mi - 20:43(4:09/mi) 128/140bpm [530b/mi] 164cal 14.48/19.64mph 14) 1.7mi - 8:26(4:58/mi) 129/139bpm [641b/mi] 70cal 12.07/17.28mph Add a comment
Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27
-	5.1mi, 45:20 Run - General 1) 1mi - 9:12(9:12/mi) 135/151bpm [1241b/mi] 117cal 6.53/7.49mph 2) 1mi - 8:57(8:57/mi) 146/154bpm [1306b/mi] 126cal 6.71/7.7mph 3) 1mi - 9:00(9:00/mi) 151/159bpm [1359b/mi] 130cal 6.67/7.64mph 4) 1mi - 8:42(8:42/mi) 152/161bpm [1321b/mi] 125cal 6.9/7.83mph 5) 1mi - 8:39(8:39/mi) 154/165bpm [1332b/mi] 127cal 6.94/8.62mph 6) 0.12mi - 51(6:59/mi) 165/167bpm [1153b/mi] 8cal 8.59/9.12mph Add a comment	-	-	-	26.5mi, 1:58:55 Bike - General 1) 5mi - 21:56(4:23/mi) 114/158bpm [500b/mi] 203cal 13.68/38.68mph 2) 5mi - 27:08(5:26/mi) 120/142bpm [651b/mi] 248cal 11.06/21.31mph 3) 5mi - 18:12(3:38/mi) 106/132bpm [386b/mi] 90cal 16.49/24.69mph 4) 5mi - 28:22(5:40/mi) 111/137bpm [630b/mi] 194cal 10.58/24.3mph 5) 5mi - 17:30(3:30/mi) 124/142bpm [434b/mi] 165cal 17.14/25.71mph 6) 1.54mi - 5:48(3:45/mi) 140/155bpm [525b/mi] 76cal 15.99/23.19mph Add a comment	53mi, 3:49:49 Bike - General 1) 5mi - 20:56(4:11/mi) 113/134bpm [473b/mi] 194cal 14.34/20.64mph 2) 5mi - 19:53(3:59/mi) 124/146bpm [493b/mi] 217cal 15.09/25.92mph 3) 5mi - 20:40(4:08/mi) 126/141bpm [521b/mi] 207cal 14.51/28.36mph 4) 5mi - 21:35(4:19/mi) 120/134bpm [518b/mi] 165cal 13.9/20.12mph 5) 5mi - 21:21(4:16/mi) 118/133bpm [504b/mi] 147cal 14.06/32.75mph 6) 5mi - 22:29(4:30/mi) 121/135bpm [544b/mi] 174cal 13.34/19.39mph 7) 5mi - 24:20(4:52/mi) 122/143bpm [594b/mi] 196cal 12.33/21.46mph 8) 5mi - 21:23(4:17/mi) 119/144bpm [509b/mi] 142cal 14.03/23.71mph 9) 5mi - 21:38(4:20/mi) 114/137bpm [493b/mi] 123cal 13.87/25.38mph 10) 5mi - 22:29(4:30/mi) 120/134bpm [539b/mi] 168cal 13.35/16.74mph 11) 3.01mi - 13:06(4:21/mi) 124/134bpm [539b/mi] 113cal 13.81/19.75mph Add a comment
Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4
-	-	3.4mi, 28:27 Run - General 1) 1mi - 8:33(8:33/mi) 153/175bpm [1309b/mi] 113cal 7.01/7.83mph 2) 1mi - 8:38(8:38/mi) 150/157bpm [1295b/mi] 129cal 6.95/7.81mph 3) 1mi - 8:06(8:06/mi) 157/162bpm [1273b/mi] 125cal 7.4/8.1mph 4) 0.4mi - 3:09(7:53/mi) 163/166bpm [1285b/mi] 52cal 7.61/9.27mph Add a comment	-	-	-	-
Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11
72.6mi, 5:00:11 Bike - Road Biking 1) 5mi - 20:46(4:09/mi) 107/128bpm [444b/mi] 162cal 14.45/20.62mph 2) 5mi - 20:14(4:03/mi) 123/142bpm [498b/mi] 213cal 14.82/26.9mph 3) 5mi - 20:41(4:08/mi) 127/145bpm [525b/mi] 209cal 14.5/27.45mph 4) 5mi - 20:57(4:11/mi) 120/137bpm [503b/mi] 156cal 14.32/27.72mph 5) 5mi - 20:26(4:05/mi) 120/137bpm [490b/mi] 151cal 14.68/21.77mph 6) 5mi - 20:39(4:08/mi) 121/139bpm [500b/mi] 156cal 14.53/22.69mph 7) 5mi - 22:25(4:29/mi) 120/142bpm [538b/mi] 165cal 13.38/27.3mph 8) 5mi - 22:26(4:29/mi) 130/149bpm [583b/mi] 221cal 13.37/25.49mph 9) 5mi - 20:50(4:10/mi) 125/150bpm [521b/mi] 158cal 14.4/25.34mph 10) 5mi - 18:35(3:43/mi) 126/149bpm [468b/mi] 149cal 16.14/22.65mph 11) 5mi - 19:58(4:00/mi) 122/146bpm [487b/mi] 127cal 15.02/28.66mph 12) 5mi - 22:48(4:34/mi) 123/137bpm [561b/mi] 171cal 13.16/22.17mph 13) 5mi - 21:19(4:16/mi) 124/145bpm [529b/mi] 162cal 14.07/23.56mph 14) 5mi - 18:01(3:36/mi) 135/148bpm [487b/mi] 210cal 16.65/28.59mph 15) 2.6mi - 10:05(3:52/mi) 131/141bpm [508b/mi] 91cal 15.49/23.61mph Add a comment	4.3mi, 1:42:08 Walk - General 1) 1mi - 25:38(25:38/mi) 107cal 2.34/6.99mph 2) 1mi - 21:23(21:23/mi) 103cal 2.81/6.74mph 3) 1mi - 22:43(22:43/mi) 106cal 2.64/3.38mph 4) 1mi - 24:05(24:05/mi) 106cal 2.49/3.28mph 5) 0.29mi - 8:19(29:04/mi) 31cal 2.06/2.82mph Add a comment	-	-	3.1mi, 24:00 Run - Treadmill 1) 1mi - 9:25(9:25/mi) 141/154bpm [1328b/mi] 128cal 6.37/7.16mph 2) 1mi - 8:41(8:41/mi) 159/165bpm [1381b/mi] 139cal 6.91/7.43mph 3) 0.7mi - 5:53(8:25/mi) 167/172bpm [1407b/mi] 103cal 7.12/7.49mph Add a comment 1.1mi, 11:59 Run - Warm Up 1) 0.98mi - 11:59(12:14/mi) 112/147bpm [1370b/mi] 102cal 4.9/7.45mph Add a comment	-	81.6mi, 5:43:29 Bike - General 1) 5mi - 20:59(4:12/mi) 114/135bpm [479b/mi] 196cal 14.29/22.1mph 2) 5mi - 19:14(3:51/mi) 123/141bpm [473b/mi] 198cal 15.6/19.75mph 3) 5mi - 22:44(4:33/mi) 120/146bpm [546b/mi] 186cal 13.2/24.25mph 4) 5mi - 19:37(3:55/mi) 124/143bpm [487b/mi] 170cal 15.29/28.11mph 5) 5mi - 19:38(3:56/mi) 120/137bpm [471b/mi] 141cal 15.28/25.49mph 6) 5mi - 19:53(3:59/mi) 122/140bpm [485b/mi] 150cal 15.08/24.71mph 7) 5mi - 21:50(4:22/mi) 122/139bpm [533b/mi] 162cal 13.74/22.92mph 8) 5mi - 20:31(4:06/mi) 133/158bpm [546b/mi] 223cal 14.62/29.16mph 9) 5mi - 24:48(4:58/mi) 133/160bpm [660b/mi] 240cal 12.1/24.59mph 10) 5mi - 20:47(4:09/mi) 131/156bpm [544b/mi] 186cal 14.44/28.09mph 11) 5mi - 21:32(4:18/mi) 128/150bpm [551b/mi] 153cal 13.93/28.07mph 12) 5mi - 21:28(4:18/mi) 123/139bpm [528b/mi] 134cal 13.97/22.9mph 13) 5mi - 19:53(3:59/mi) 129/146bpm [513b/mi] 178cal 15.08/24.4mph 14) 5mi - 21:15(4:15/mi) 130/143bpm [553b/mi] 188cal 14.12/24.02mph 15) 5mi - 22:06(4:25/mi) 126/140bpm [557b/mi] 154cal 13.57/22.87mph 16) 5mi - 20:35(4:07/mi) 123/143bpm [507b/mi] 140cal 14.57/27.18mph 17) 1.59mi - 6:36(4:09/mi) 138/144bpm [573b/mi] 82cal 14.45/20.27mph Add a comment

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