spikeyrossco

Last on at 9pm, 19th Sep 2024

M45

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About Me
I have been running since i finished university in 2001. My aim was to get down to 1:30 for a half which i did at burnham on sea last year. i would have loved to have done 3:30 at london this year but only achieved 3:43 as hay fever was bad and i now have asthma. I am now in an unknown timezone with the asthma and will just see what happens. Show More...

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My parkrun
Burnham and Highbridge parkrun

Recent Training
4th Nov	General	2.7mi	2:16:12
2nd Nov	General	3.4mi	2:33:29
2nd Nov	General	4.4mi	33:01
31st Oct	General	10.5mi	1:24:30
30th Oct	General	3.2mi	26:09

12 Month Benchmarks	Run
Mile	6:06
5k	19:42
5mi	32:15
10k	39:59
10mi	1:06:15
Half	1:27:23
20mi	2:27:59
Mara	3:14:25
50k	6:11:46

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Buddies (6)

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2023	PB	WB
5km	4									20:26 63.29	20:12 64.30			19:44 70.66	19:44 6:21/mi	70.66
5mi	1					33:22 63.14									33:22 6:40/mi	63.14
10km	10			44:26 59.41				42:20 62.39	42:28 62.26	43:16 61.22	41:11 64.48	44:28 59.92	43:01 62.19	40:41 69.51	40:41 6:33/mi	69.51
10mi	1										1:17:03 57.00				1:17:03 7:42/mi	57.00
13.1mi	27	1:33:47 61.82	1:36:05 60.34	1:35:13 60.89	1:35:30 60.71	1:30:04 64.37	1:33:54 61.74	1:33:00 62.34	1:33:45 61.85	1:32:00 63.09	1:30:23 64.33	1:36:28 60.43	1:35:14 61.42		1:30:04 6:53/mi	64.37
13.2mi	1												1:45:41 55.80		1:45:41 8:00/mi	55.80
26.2mi	4	3:53:27 52.07			3:54:21 51.87		3:43:50 54.31			4:05:49 49.51					3:43:50 8:33/mi	54.31

2023		Result	WAVA	Distance
29 Sep	Taunton 10k PB	40:41	69.51	10km
20 May	Burnham and Highbridge parkrun PB	19:44	70.66	5km
2015		Result	WAVA	Distance
19 Apr	Bridgwater Bolt 10km SB	43:01	62.19	10km
12 Apr	Taunton Half Marathon SB	1:35:14	61.42	13.1mi
8 Feb	Humdinger Half PB	1:45:41	55.80	13.2mi
2014		Result	WAVA	Distance
24 Aug	Battle of Sedgemoor 10k SB	44:28	59.92	10km
27 Apr	Plymouth Half Marathon	1:39:30	58.59	13.1mi
2 Mar	Bath Half SB	1:36:28	60.43	13.1mi
2013		Result	WAVA	Distance
19 Oct	pethertong plod SB	20:12	64.30	5km
6 Oct	Cardiff Half Marathon	1:30:32	64.22	13.1mi
29 Sep	Taunton 10k	41:54	63.37	10km
15 Sep	Bristol Half Marathon	1:31:09	63.79	13.1mi
8 Sep	Bridgwater Half Marathon SB	1:30:23	64.33	13.1mi
25 Aug	Battle of Sedgemoor 10k SB	41:11	64.48	10km
21 Jul	Frome Half Marathon	1:36:11	60.45	13.1mi
14 Jul	Wellington Taunton Somerset 10k or 10 Mile PB	1:17:03	57.00	10mi
11 May	Pawlett plod	20:20	63.87	5km
7 Apr	Taunton Half Marathon	1:33:43	62.04	13.1mi
2012		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon	1:33:41	61.96	13.1mi
2 Sep	Bridgwater Half Marathon SB	1:32:00	63.09	13.1mi
1 Jul	The Pethy Run SB	20:26	63.29	5km
22 Apr	London Marathon SB	4:05:49	49.51	26.2mi
15 Apr	Bridgwater 10k SB	43:16	61.22	10km
2011		Result	WAVA	Distance
2 Oct	Burnham on Sea Half Marathon	1:38:02	59.15	13.1mi
11 Sep	Bristol Half Marathon	1:35:13	60.90	13.1mi
28 Aug	Battle of Sedgemoor 10k SB	42:28	62.26	10km
29 May	Plymouth Half Marathon	1:35:57	60.43	13.1mi
3 Apr	Taunton Half Marathon SB	1:33:45	61.85	13.1mi
2010		Result	WAVA	Distance
5 Sep	Bristol Half Marathon SB	1:33:00	62.34	13.1mi
29 Aug	Battle of Sedgemoor 10k SB	42:20	62.39	10km
2009		Result	WAVA	Distance
6 Sep	Bristol Half Marathon	1:39:04	58.52	13.1mi
24 May	Plymouth Half Marathon	1:39:19	58.37	13.1mi
26 Apr	London Marathon PB	3:43:50	54.31	26.2mi
5 Apr	Taunton Half Marathon SB	1:33:54	61.74	13.1mi
2008		Result	WAVA	Distance
5 Oct	Burnham on Sea Half Marathon PB	1:30:04	64.37	13.1mi
21 Sep	Exchange 5 mile multi terrain race PB	33:22	63.14	5mi
25 May	Plymouth Half Marathon	1:34:41	61.23	13.1mi
4 May	Great West Run			13.1mi
6 Apr	Taunton Half Marathon	1:36:16	60.22	13.1mi
2007		Result	WAVA	Distance
7 Oct	Burnham on Sea Half Marathon SB	1:35:30	60.71	13.1mi
22 Apr	London Marathon SB	3:54:21	51.87	26.2mi
2006		Result	WAVA	Distance
1 Oct	Burnham on Sea Half Marathon SB	1:35:13	60.89	13.1mi
24 Sep	Taunton 10k SB	44:26	59.41	10km
17 Sep	Bristol Half Marathon	1:40:09	57.89	13.1mi
27 Aug	Battle of Sedgemoor 10k	44:47	58.95	10km
2005		Result	WAVA	Distance
3 Apr	Taunton Half Marathon SB	1:36:05	60.34	13.1mi
2004		Result	WAVA	Distance
18 Apr	London Marathon SB	3:53:27	52.07	26.2mi
4 Apr	Taunton Half Marathon SB	1:33:47	61.82	13.1mi
7 Mar	Silverstone Half Marathon	1:41:13	57.28	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	0	0	0	0	3	0	6	0	0	0	6	0	15
2024	137	155	190	150	100	109	84	98	89	90	4	0	1208
2023	92	91	82	87	98	99	95	122	91	97	107	106	1166
2022	103	82	106	36	45	72	96	95	85	78	80	65	943
2021	5	0	0	0	0	0	0	0	0	0	0	0	5
2021	113	86	62	95	98	90	101	100	62	53	30	68	958
2020	0	0	0	3	3	0	0	0	0	0	0	0	6
2020	88	92	40	96	81	100	82	104	92	87	65	73	1000
2019	111	113	144	116	70	94	87	91	76	99	61	89	1151
2018	68	77	103	78	83	44	72	71	100	63	73	102	934
2017	91	74	45	63	22	58	76	71	73	49	76	45	744
2016	78	88	76	62	93	97	91	102	73	49	79	75	962
2015	84	89	126	79	99	83	89	95	92	38	68	65	1006
2014	80	82	100	70	60	81	52	87	38	72	65	73	860
2013	3	0	0	0	0	0	0	0	0	0	0	0	3
2013	63	62	94	85	71	114	88	113	78	76	60	72	976
2012	0	0	3	0	0	0	0	0	0	0	0	0	3
2012	100	121	142	81	60	94	90	102	109	75	62	70	1106
2011	60	78	92	101	93	81	103	100	88	77	83	90	1047
2010	45	49	86	78	94	102	111	93	91	65	50	39	902
2009	149	133	164	107	101	98	97	94	87	59	48	41	1178

Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15
0mi, 12:53 Cross - Strength Add a comment	3.5mi, 30:05 Run - General 1) 1mi - 8:43(8:43/mi) 115/121bpm [1002b/mi] 87cal 293/367W 2) 1mi - 8:37(8:37/mi) 126/135bpm [1087b/mi] 95cal 299/370W 3) 1mi - 8:40(8:40/mi) 124/127bpm [1074b/mi] 88cal 289/346W 4) 0.48mi - 4:05(8:30/mi) 125/130bpm [1062b/mi] 42cal 301/318W Add a comment	-	3.3mi, 29:17 Run - General 1) 1mi - 8:59(8:59/mi) 149/159bpm [1338b/mi] 109cal 283/317W 2) 1mi - 9:02(9:02/mi) 153/158bpm [1383b/mi] 109cal 284/331W 3) 1mi - 8:43(8:43/mi) 156/160bpm [1360b/mi] 108cal 291/309W 4) 0.3mi - 2:33(8:23/mi) 158/161bpm [1324b/mi] 33cal 305/325W Add a comment 3.1mi, 20:02 Run - General 1) 1mi - 6:19(6:19/mi) 128/138bpm [809b/mi] 68cal 395/485W 2) 1mi - 6:29(6:29/mi) 134/136bpm [868b/mi] 75cal 391/426W 3) 1mi - 6:32(6:32/mi) 135/137bpm [882b/mi] 76cal 379/406W 4) 0.12mi - 42(6:07/mi) 139/139bpm [850b/mi] 9cal 416/434W Add a comment 0.5mi, 4:11 Run - General 1) 0.5mi - 4:11(8:24/mi) 116/125bpm [975b/mi] 42cal 296/425W Add a comment	-	4.5mi, 37:57 Run - General 1) 1mi - 8:43(8:43/mi) 107/118bpm [932b/mi] 85cal 295/378W 2) 1mi - 8:35(8:35/mi) 114/119bpm [978b/mi] 87cal 300/333W 3) 1mi - 8:26(8:26/mi) 116/120bpm [979b/mi] 83cal 306/392W 4) 1mi - 8:09(8:09/mi) 135/158bpm [1100b/mi] 93cal 314/383W 5) 0.47mi - 4:04(8:35/mi) 154/159bpm [1323b/mi] 51cal 298/325W Add a comment	3.3mi, 26:16 Run - General 1) 1mi - 8:05(8:05/mi) 122/140bpm [985b/mi] 86cal 305/383W 2) 0.85mi - 6:55(8:07/mi) 143/147bpm [1162b/mi] 85cal 320/370W 3) 0.04mi - 15(6:36/mi) 145/145bpm [957b/mi] 3cal 338/370W 4) 0.37mi - 3:00(8:03/mi) 153/157bpm [1231b/mi] 39cal 338/412W 5) 0.04mi - 15(6:39/mi) 153/153bpm [1018b/mi] 3cal 347/379W 6) 0.37mi - 3:00(8:08/mi) 157/162bpm [1277b/mi] 39cal 328/377W 7) 0.04mi - 15(5:59/mi) 150/150bpm [897b/mi] 3cal 406/453W 8) 0.55mi - 4:31(8:16/mi) 154/160bpm [1274b/mi] 58cal 336/444W Add a comment
Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22
0mi, 9:08 Cross - Pilates Add a comment	5.8mi, 51:44 Run - General 1) 1mi - 9:07(9:07/mi) 121/127bpm [1103b/mi] 96cal 282/347W 2) 1mi - 8:40(8:40/mi) 127/131bpm [1100b/mi] 95cal 291/303W 3) 1mi - 9:15(9:15/mi) 126/133bpm [1166b/mi] 97cal 269/300W 4) 1mi - 8:47(8:47/mi) 136/140bpm [1195b/mi] 100cal 291/349W 5) 1mi - 8:47(8:47/mi) 134/138bpm [1177b/mi] 97cal 294/348W 6) 0.83mi - 7:08(8:35/mi) 136/138bpm [1168b/mi] 79cal 297/348W Add a comment 0.8mi, 6:34 Run - General 1) 0.78mi - 6:34(8:27/mi) 114/124bpm [963b/mi] 66cal 304/369W Add a comment	-	6.5mi, 57:05 Run - General 1) 1mi - 9:10(9:10/mi) 146/152bpm [1338b/mi] 111cal 278/324W 2) 1mi - 9:01(9:01/mi) 152/156bpm [1370b/mi] 111cal 281/296W 3) 1mi - 8:59(8:59/mi) 151/158bpm [1358b/mi] 112cal 294/316W 4) 1mi - 8:38(8:38/mi) 154/159bpm [1330b/mi] 110cal 293/315W 5) 1mi - 8:33(8:33/mi) 158/160bpm [1350b/mi] 112cal 298/319W 6) 1mi - 8:29(8:29/mi) 160/164bpm [1358b/mi] 111cal 299/343W 7) 0.5mi - 4:15(8:31/mi) 163/165bpm [1389b/mi] 58cal 301/349W Add a comment 3.1mi, 19:55 Run - General 1) 1mi - 6:12(6:12/mi) 141/150bpm [873b/mi] 77cal 404/486W 2) 1mi - 6:33(6:33/mi) 153/155bpm [1002b/mi] 88cal 385/406W 3) 1mi - 6:29(6:29/mi) 153/156bpm [992b/mi] 87cal 381/401W 4) 0.12mi - 41(5:52/mi) 156/156bpm [916b/mi] 10cal 416/446W Add a comment 0.6mi, 4:33 Run - General 1) 0.57mi - 4:33(7:57/mi) 125/140bpm [994b/mi] 50cal 297/387W Add a comment	-	3.1mi, 26:42 Run - General 1) 1mi - 8:48(8:48/mi) 119/126bpm [1048b/mi] 93cal 293/363W 2) 1mi - 8:34(8:34/mi) 121/125bpm [1036b/mi] 91cal 295/409W 3) 1mi - 8:20(8:20/mi) 141/149bpm [1176b/mi] 104cal 306/389W 4) 0.12mi - 1:00(8:12/mi) 147/152bpm [1205b/mi] 13cal 306/322W Add a comment	0mi, 17:39 Cross - Pilates Add a comment
Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29
-	5.5mi, 46:23 Run - General 1) 1mi - 8:22(8:22/mi) 120/126bpm [1004b/mi] 91cal 310/396W 2) 1mi - 8:38(8:38/mi) 125/128bpm [1079b/mi] 96cal 297/382W 3) 1mi - 8:33(8:33/mi) 146/164bpm [1249b/mi] 106cal 308/410W 4) 1mi - 8:06(8:06/mi) 158/163bpm [1280b/mi] 108cal 308/348W 5) 1mi - 8:19(8:19/mi) 164/171bpm [1364b/mi] 113cal 315/417W 6) 0.52mi - 4:24(8:26/mi) 165/171bpm [1391b/mi] 59cal 303/341W Add a comment	-	10.1mi, 1:21:34 Run - General 1) 1mi - 8:42(8:42/mi) 114/121bpm [991b/mi] 89cal 300/354W 2) 1mi - 8:16(8:16/mi) 122/128bpm [1009b/mi] 89cal 329/413W 3) 1mi - 8:01(8:01/mi) 126/128bpm [1009b/mi] 85cal 311/386W 4) 1mi - 7:59(7:59/mi) 125/130bpm [999b/mi] 83cal 317/374W 5) 1mi - 8:12(8:12/mi) 127/132bpm [1042b/mi] 86cal 329/406W 6) 1mi - 7:49(7:49/mi) 124/128bpm [969b/mi] 85cal 321/442W 7) 1mi - 8:08(8:08/mi) 120/126bpm [975b/mi] 105cal 337/434W 8) 1mi - 7:46(7:46/mi) 120/127bpm [931b/mi] 97cal 318/419W 9) 1mi - 7:57(7:57/mi) 117/121bpm [930b/mi] 104cal 326/398W 10) 1mi - 7:50(7:50/mi) 114/116bpm [893b/mi] 102cal 321/369W 11) 0.12mi - 54(7:34/mi) 110/111bpm [832b/mi] 12cal 335/349W Add a comment	0mi, 10:35 Cross - Pilates Add a comment	-	0mi, 10:39 Cross - Strength Add a comment
Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5
3.2mi, 26:09 Run - General 1) 1mi - 8:22(8:22/mi) 114/120bpm [954b/mi] 85cal 305/360W 2) 1mi - 8:13(8:13/mi) 124/126bpm [1020b/mi] 91cal 314/376W 3) 1mi - 7:57(7:57/mi) 129/133bpm [1026b/mi] 90cal 322/364W 4) 0.2mi - 1:37(8:01/mi) 129/132bpm [1033b/mi] 18cal 316/326W Add a comment	10.5mi, 1:24:30 Run - General 1) 1mi - 8:18(8:18/mi) 111/122bpm [921b/mi] 83cal 313/387W 2) 1mi - 8:25(8:25/mi) 125/131bpm [1053b/mi] 94cal 321/407W 3) 1mi - 8:03(8:03/mi) 124/126bpm [998b/mi] 85cal 312/366W 4) 1mi - 7:59(7:59/mi) 143/155bpm [1142b/mi] 97cal 310/346W 5) 1mi - 8:00(8:00/mi) 159/163bpm [1273b/mi] 106cal 313/344W 6) 1mi - 8:15(8:15/mi) 160/162bpm [1320b/mi] 109cal 317/396W 7) 1mi - 7:47(7:47/mi) 160/163bpm [1246b/mi] 104cal 324/355W 8) 1mi - 8:07(8:07/mi) 160/163bpm [1298b/mi] 107cal 316/330W 9) 1mi - 7:59(7:59/mi) 153/158bpm [1223b/mi] 101cal 319/329W 10) 1mi - 7:53(7:53/mi) 151/156bpm [1192b/mi] 98cal 325/377W 11) 0.47mi - 3:42(7:56/mi) 148/149bpm [1173b/mi] 47cal 320/342W Add a comment	-	3.4mi, 2:33:29 Walk - General 1) 1mi - 55:14(55:14/mi) 88/108bpm [4861b/mi] 232cal 12/79rpm 2) 1mi - 1:05:02(1:05:02/mi) 83/107bpm [5398b/mi] 233cal 9/79rpm 3) 1mi - 25:24(25:24/mi) 94/109bpm [2388b/mi] 125cal 35/65rpm 4) 0.37mi - 7:49(21:15/mi) 97/108bpm [2062b/mi] 39cal 42/61rpm Add a comment 4.4mi, 33:01 Run - General 1) 1mi - 7:52(7:52/mi) 130/137bpm [1024b/mi] 92cal 323/410W 2) 1mi - 7:48(7:48/mi) 138/142bpm [1076b/mi] 96cal 326/337W 3) 1mi - 7:35(7:35/mi) 143/151bpm [1083b/mi] 95cal 339/422W 4) 1mi - 6:45(6:45/mi) 147/151bpm [992b/mi] 88cal 379/445W 5) 0.4mi - 3:01(7:33/mi) 142/145bpm [1072b/mi] 37cal 323/372W Add a comment	-	2.7mi, 2:16:12 Walk - General 1) 1mi - 1:07:52(1:07:52/mi) 74/100bpm [5022b/mi] 205cal 10/78rpm 2) 1mi - 52:01(52:01/mi) 74/100bpm [3849b/mi] 158cal 13/77rpm 3) 0.74mi - 16:19(22:04/mi) 86/98bpm [1898b/mi] 81cal 38/68rpm Add a comment	-

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