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 biggest challenge that awaits you? Keeping going as I keep getting older

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My parkrun
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Recent Training
19th Jan	General	4.8mi	1:20:13
18th Jan	Run-Walk	7.2mi	1:37:12
14th Jan	General	1.5mi	13:29
12th Jan	General	5.6mi	1:51:55
11th Jan	General	5.5mi	56:54

12 Month Benchmarks	Run	Bike
Mile	7:57	1:55
5k	25:38	7:39
5mi	43:53	13:01
10k	1:06:40	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			100mi
2023		Result	WAVA	Distance
28 May	RideLondon-Essex	5:52:36		100mi
2022		Result	WAVA	Distance
29 May	Ride London-Essex 100	6:03:33		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
2025	20	0	0	0	0	0	0	0	0	0	0	0	20
2025	36	0	0	0	0	0	0	0	0	0	0	0	36
2024	52	30	41	19	21	39	13	48	29	60	13	32	396
2024	16	18	25	24	28	26	12	16	33	41	56	26	320
2024	0	21	80	285	306	57	0	82	99	0	0	0	930
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

Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1
5.9mi, 2:15:09 Walk - General 1) 1mi - 23:03(23:03/mi) 108cal 2.6/5.16mph 2) 1mi - 24:33(24:33/mi) 105cal 2.44/4.3mph 3) 1mi - 23:52(23:52/mi) 109cal 2.51/3.44mph 4) 1mi - 21:32(21:32/mi) 105cal 2.79/3.55mph 5) 1mi - 22:40(22:40/mi) 105cal 2.65/4.3mph 6) 0.92mi - 19:28(21:11/mi) 97cal 2.83/3.63mph Add a comment	6mi, 2:20:10 Walk - General 1) 1mi - 22:20(22:20/mi) 105cal 2.69/3.72mph 2) 1mi - 25:35(25:35/mi) 109cal 2.34/3.32mph 3) 1mi - 24:06(24:06/mi) 106cal 2.49/3.99mph 4) 1mi - 22:37(22:37/mi) 111cal 2.65/6.47mph 5) 1mi - 21:04(21:04/mi) 109cal 2.85/5.24mph 6) 1mi - 24:25(24:25/mi) 106cal 2.46/7.64mph 7) 0mi - 4(13:35/mi) 4.42/2.94mph Add a comment	4.8mi, 1:31:51 Walk - General 1) 1mi - 18:47(18:47/mi) 107cal 3.19/6.76mph 2) 1mi - 19:34(19:34/mi) 106cal 3.07/3.86mph 3) 1mi - 18:40(18:40/mi) 106cal 3.21/5.63mph 4) 1mi - 17:39(17:39/mi) 103cal 3.4/3.92mph 5) 0.81mi - 17:11(21:20/mi) 84cal 2.81/4.63mph Add a comment	2.4mi, 1:00:33 Walk - General 1) 1mi - 23:28(23:28/mi) 105cal 2.56/3.8mph 2) 1mi - 27:08(27:08/mi) 109cal 2.21/3.28mph 3) 0.4mi - 9:57(24:40/mi) 42cal 2.43/3.4mph Add a comment	4mi, 1:25:14 Walk - General 1) 1mi - 19:45(19:45/mi) 106cal 3.04/6.7mph 2) 1mi - 24:44(24:44/mi) 105cal 2.43/7.12mph 3) 1mi - 19:01(19:01/mi) 115cal 3.16/8.08mph 4) 0.99mi - 21:45(22:04/mi) 103cal 2.72/3.72mph Add a comment	5.6mi, 1:04:35 Run - Run-Walk 1) 1mi - 11:48(11:48/mi) 147cal 5.08/7.31mph 2) 1mi - 10:37(10:37/mi) 148cal 5.65/6.26mph 3) 1mi - 11:27(11:27/mi) 146cal 5.24/6.72mph 4) 1mi - 14:17(14:17/mi) 148cal 4.2/6.57mph 5) 1mi - 10:25(10:25/mi) 150cal 5.76/7.01mph 6) 0.62mi - 6:00(9:36/mi) 94cal 6.25/6.85mph Add a comment	4.8mi, 1:45:39 Walk - General 1) 1mi - 21:35(21:35/mi) 107cal 2.78/6.59mph 2) 1mi - 22:07(22:07/mi) 108cal 2.71/3.84mph 3) 1mi - 21:17(21:17/mi) 105cal 2.82/3.44mph 4) 1mi - 22:26(22:26/mi) 108cal 2.68/6.05mph 5) 0.83mi - 18:13(21:53/mi) 89cal 2.74/3.88mph Add a comment
Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8
6.9mi, 1:25:34 Run - General 1) 1mi - 12:44(12:44/mi) 137cal 4.71/6.87mph 2) 1mi - 12:31(12:31/mi) 141cal 4.79/6.82mph 3) 1mi - 13:27(13:27/mi) 143cal 4.46/6.87mph 4) 1mi - 13:07(13:07/mi) 139cal 4.57/7.01mph 5) 1mi - 11:15(11:15/mi) 141cal 5.34/7.16mph 6) 1mi - 12:16(12:16/mi) 144cal 4.89/6.49mph 7) 0.9mi - 10:15(11:26/mi) 130cal 5.25/7.06mph Add a comment	5.5mi, 1:56:06 Walk - General 1) 1mi - 20:35(20:35/mi) 106cal 2.91/3.99mph 2) 1mi - 21:04(21:04/mi) 108cal 2.85/3.67mph 3) 1mi - 19:14(19:14/mi) 104cal 3.12/4.99mph 4) 1mi - 25:08(25:08/mi) 106cal 2.39/3.53mph 5) 1mi - 19:49(19:49/mi) 105cal 3.03/3.7mph 6) 0.47mi - 10:15(21:38/mi) 50cal 2.77/4.61mph Add a comment	5.6mi, 1:08:54 Run - Run-Walk 1) 1mi - 13:27(13:27/mi) 141cal 4.46/8.89mph 2) 1mi - 11:43(11:43/mi) 139cal 5.12/6.97mph 3) 1mi - 12:51(12:51/mi) 133cal 4.67/7.26mph 4) 1mi - 11:52(11:52/mi) 139cal 5.05/8.04mph 5) 1mi - 13:04(13:04/mi) 148cal 4.59/7.33mph 6) 0.56mi - 5:57(10:32/mi) 79cal 5.69/11.35mph Add a comment	3.7mi, 1:19:32 Walk - General 1) 1mi - 23:33(23:33/mi) 106cal 2.55/4.53mph 2) 1mi - 21:47(21:47/mi) 106cal 2.76/3.84mph 3) 1mi - 22:07(22:07/mi) 106cal 2.71/7.53mph 4) 0.65mi - 12:04(18:36/mi) 68cal 3.23/4.74mph Add a comment	-	-	-
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
3.8mi, 31:00 Run - Treadmill 1) 1mi - 10:28(10:28/mi) 143/156bpm [1498b/mi] 142cal 5.73/8.31mph 2) 1mi - 10:34(10:34/mi) 155/162bpm [1637b/mi] 158cal 5.68/6.55mph 3) 1mi - 9:41(9:41/mi) 162/166bpm [1568b/mi] 139cal 6.2/7.14mph 4) 0.08mi - 40(8:09/mi) 168/170bpm [1370b/mi] 11cal 7.36/8.14mph Add a comment 1.1mi, 12:00 Run - Warm Up 1) 0.94mi - 11:56(12:46/mi) 120/156bpm [1531b/mi] 95cal 4.7/6.97mph Add a comment	-	5.5mi, 56:54 Run - General 1) 1mi - 11:54(11:54/mi) 145cal 5.04/8.1mph 2) 1mi - 9:48(9:48/mi) 148cal 6.12/7.18mph 3) 1mi - 10:50(10:50/mi) 143cal 5.54/7.35mph 4) 1mi - 9:30(9:30/mi) 146cal 6.31/8.56mph 5) 1mi - 10:18(10:18/mi) 147cal 5.82/6.85mph 6) 0.49mi - 4:33(9:19/mi) 68cal 6.44/8.62mph Add a comment	5.6mi, 1:51:55 Walk - General 1) 1mi - 19:57(19:57/mi) 106cal 3.01/6.39mph 2) 1mi - 21:25(21:25/mi) 104cal 2.8/3.92mph 3) 1mi - 16:35(16:35/mi) 110cal 3.62/6.82mph 4) 1mi - 16:35(16:35/mi) 117cal 3.62/8.08mph 5) 1mi - 20:27(20:27/mi) 108cal 2.93/7.28mph 6) 0.56mi - 16:56(30:28/mi) 58cal 1.97/4.44mph Add a comment	-	1.5mi, 13:29 Run - General 1) 1mi - 8:42(8:42/mi) 146cal 6.89/7.78mph 2) 0.54mi - 4:46(8:47/mi) 79cal 6.84/8.41mph Add a comment	-
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
-	-	7.2mi, 1:37:12 Run - Run-Walk 1) 1mi - 17:11(17:11/mi) 131cal 3.49/11.77mph 2) 1mi - 12:27(12:27/mi) 144cal 4.82/6.95mph 3) 1mi - 12:01(12:01/mi) 140cal 4.99/7.08mph 4) 1mi - 12:58(12:58/mi) 137cal 4.63/7.26mph 5) 1mi - 12:48(12:48/mi) 147cal 4.69/6.95mph 6) 1mi - 15:52(15:52/mi) 135cal 3.78/6.7mph 7) 1mi - 11:51(11:51/mi) 149cal 5.06/7.51mph 8) 0.21mi - 2:04(9:51/mi) 29cal 6.09/10.18mph Add a comment	4.8mi, 1:20:13 Run - General 1) 1mi - 17:49(17:49/mi) 110cal 3.37/6.45mph 2) 1mi - 16:26(16:26/mi) 107cal 3.65/5.7mph 3) 1mi - 14:47(14:47/mi) 115cal 4.06/7.72mph 4) 1mi - 16:49(16:49/mi) 106cal 3.57/10.9mph 5) 0.78mi - 14:22(18:20/mi) 80cal 3.27/4.24mph Add a comment	-	-	-

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