spikeyrossco

Last on at 12pm, 2nd Dec 2024

M45

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Quantock Harriers

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
23rd Dec	General	3.2mi	25:51
21st Dec	General	3.1mi	26:51
20th Dec	General	13.1mi	1:40:57
19th Dec	Strength	0mi	10:04
18th Dec	Pilates	0mi	10:03

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)

Followers (2)

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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	11	1	21
2024	137	155	190	150	100	109	84	98	89	90	90	74	1367
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

Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2
0mi, 8:28 Cross - Pilates Add a comment	6.3mi, 46:13 Run - General 1) 1mi - 7:57(7:57/mi) 119/127bpm [946b/mi] 86cal 321/367W 2) 1mi - 7:09(7:09/mi) 127/132bpm [908b/mi] 81cal 349/411W 3) 1mi - 7:18(7:18/mi) 129/133bpm [941b/mi] 83cal 360/440W 4) 1mi - 7:05(7:05/mi) 130/135bpm [920b/mi] 79cal 355/388W 5) 1mi - 7:24(7:24/mi) 128/130bpm [947b/mi] 78cal 345/378W 6) 1mi - 7:28(7:28/mi) 124/128bpm [925b/mi] 91cal 341/363W 7) 0.25mi - 1:54(7:28/mi) 122/122bpm [911b/mi] 26cal 339/345W Add a comment	10.3mi, 1:22:48 Run - General 1) 1mi - 8:28(8:28/mi) 112/123bpm [949b/mi] 87cal 307/389W 2) 1mi - 8:07(8:07/mi) 122/126bpm [990b/mi] 88cal 319/382W 3) 1mi - 7:56(7:56/mi) 121/126bpm [959b/mi] 83cal 324/428W 4) 1mi - 7:51(7:51/mi) 125/131bpm [980b/mi] 84cal 329/428W 5) 1mi - 7:52(7:52/mi) 121/127bpm [951b/mi] 78cal 333/406W 6) 1mi - 8:00(8:00/mi) 123/128bpm [984b/mi] 81cal 335/395W 7) 1mi - 7:41(7:41/mi) 120/126bpm [923b/mi] 98cal 329/416W 8) 1mi - 8:01(8:01/mi) 141/147bpm [1131b/mi] 100cal 312/378W 9) 1mi - 8:03(8:03/mi) 146/150bpm [1176b/mi] 101cal 320/348W 10) 1mi - 8:01(8:01/mi) 145/150bpm [1162b/mi] 99cal 321/341W 11) 0.34mi - 2:48(8:11/mi) 150/151bpm [1227b/mi] 36cal 312/370W Add a comment	-	-	-	7.3mi, 56:28 Run - General 1) 1mi - 8:17(8:17/mi) 118/131bpm [978b/mi] 89cal 312/389W 2) 1mi - 8:11(8:11/mi) 129/134bpm [1056b/mi] 95cal 308/386W 3) 1mi - 7:32(7:32/mi) 136/142bpm [1024b/mi] 92cal 336/375W 4) 1mi - 7:47(7:47/mi) 134/139bpm [1043b/mi] 91cal 342/447W 5) 1mi - 7:45(7:45/mi) 145/150bpm [1124b/mi] 99cal 351/410W 6) 1mi - 6:57(6:57/mi) 148/151bpm [1030b/mi] 91cal 348/390W 7) 1mi - 7:51(7:51/mi) 144/147bpm [1129b/mi] 97cal 328/414W 8) 0.28mi - 2:08(7:34/mi) 144/145bpm [1090b/mi] 26cal 334/352W Add a comment
Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9
0mi, 8:39 Cross - Strength Add a comment	-	0mi, 9:17 Cross - Pilates Add a comment 3.2mi, 26:28 Run - General 1) 1mi - 8:17(8:17/mi) 133/146bpm [1101b/mi] 100cal 303/479W 2) 1mi - 8:11(8:11/mi) 155/163bpm [1269b/mi] 108cal 320/410W 3) 1mi - 8:04(8:04/mi) 163/165bpm [1314b/mi] 111cal 317/392W 4) 0.23mi - 1:56(8:21/mi) 163/166bpm [1362b/mi] 27cal 286/331W Add a comment	-	0.9mi, 12:43 Walk - General 1) 0.88mi - 12:43(14:28/mi) 82/111bpm [1187b/mi] 83cal 61/70rpm Add a comment	12mi, 1:33:18 Run - General 1) 1mi - 8:20(8:20/mi) 122/130bpm [1017b/mi] 92cal 304/396W 2) 1mi - 8:06(8:06/mi) 130/133bpm [1053b/mi] 95cal 317/377W 3) 1mi - 8:03(8:03/mi) 124/126bpm [999b/mi] 86cal 318/384W 4) 1mi - 8:02(8:02/mi) 123/130bpm [989b/mi] 83cal 322/429W 5) 1mi - 7:26(7:26/mi) 132/136bpm [980b/mi] 85cal 349/490W 6) 1mi - 7:26(7:26/mi) 137/159bpm [1017b/mi] 86cal 351/489W 7) 1mi - 7:45(7:45/mi) 167/172bpm [1293b/mi] 111cal 364/464W 8) 1mi - 7:17(7:17/mi) 164/168bpm [1196b/mi] 102cal 334/405W 9) 1mi - 7:36(7:36/mi) 163/165bpm [1238b/mi] 104cal 329/399W 10) 1mi - 7:57(7:57/mi) 159/165bpm [1264b/mi] 105cal 331/429W 11) 1mi - 7:41(7:41/mi) 152/160bpm [1167b/mi] 99cal 328/420W 12) 1mi - 7:39(7:38/mi) 158/170bpm [1207b/mi] 103cal 331/447W Add a comment	3.1mi, 26:17 Run - General 1) 1mi - 8:36(8:36/mi) 115/122bpm [988b/mi] 89cal 299/390W 2) 1mi - 8:25(8:25/mi) 117/121bpm [984b/mi] 87cal 306/379W 3) 1mi - 8:17(8:17/mi) 117/121bpm [970b/mi] 83cal 309/340W 4) 0.12mi - 59(8:14/mi) 114/115bpm [938b/mi] 9cal 313/328W Add a comment
Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16
0mi, 7:51 Cross - Pilates Add a comment	-	13.1mi, 1:41:15 Run - General 1) 1mi - 8:07(8:07/mi) 119/127bpm [966b/mi] 88cal 314/367W 2) 1mi - 7:53(7:53/mi) 125/131bpm [986b/mi] 88cal 326/385W 3) 1mi - 7:48(7:48/mi) 131/134bpm [1022b/mi] 90cal 327/342W 4) 1mi - 7:40(7:40/mi) 128/132bpm [982b/mi] 84cal 347/471W 5) 1mi - 7:55(7:55/mi) 127/134bpm [1005b/mi] 87cal 359/473W 6) 1mi - 7:19(7:19/mi) 126/131bpm [922b/mi] 82cal 331/422W 7) 1mi - 7:22(7:22/mi) 128/133bpm [943b/mi] 90cal 346/419W 8) 1mi - 7:30(7:30/mi) 126/131bpm [944b/mi] 96cal 341/421W 9) 1mi - 7:33(7:33/mi) 124/130bpm [937b/mi] 102cal 333/393W 10) 1mi - 8:00(8:00/mi) 120/122bpm [960b/mi] 104cal 319/335W 11) 1mi - 7:57(7:57/mi) 120/125bpm [954b/mi] 104cal 318/367W 12) 1mi - 7:52(7:52/mi) 121/124bpm [952b/mi] 101cal 320/364W 13) 1mi - 7:32(7:32/mi) 122/128bpm [919b/mi] 100cal 333/395W 14) 0.11mi - 46(7:07/mi) 127/129bpm [904b/mi] 11cal 358/365W Add a comment	-	6.4mi, 51:32 Run - General 1) 1mi - 8:28(8:28/mi) 119/123bpm [1007b/mi] 92cal 304/384W 2) 1mi - 8:29(8:29/mi) 120/129bpm [1018b/mi] 90cal 303/388W 3) 1mi - 8:17(8:17/mi) 116/119bpm [961b/mi] 83cal 304/321W 4) 1mi - 8:09(8:09/mi) 116/122bpm [946b/mi] 79cal 320/378W 5) 1mi - 7:42(7:42/mi) 115/119bpm [885b/mi] 73cal 327/351W 6) 1mi - 7:32(7:32/mi) 120/126bpm [903b/mi] 74cal 336/380W 7) 0.39mi - 2:55(7:26/mi) 124/126bpm [922b/mi] 30cal 336/358W Add a comment	0mi, 13:46 Cross - Strength Add a comment	6.2mi, 47:06 Run - General 1) 1mi - 8:06(8:06/mi) 120/132bpm [972b/mi] 88cal 316/373W 2) 1mi - 7:26(7:26/mi) 130/134bpm [965b/mi] 88cal 346/383W 3) 1mi - 7:09(7:09/mi) 132/138bpm [943b/mi] 84cal 364/442W 4) 1mi - 7:12(7:12/mi) 157/173bpm [1129b/mi] 99cal 354/380W 5) 1mi - 7:53(7:53/mi) 162/174bpm [1277b/mi] 109cal 322/412W 6) 1mi - 7:38(7:38/mi) 164/169bpm [1252b/mi] 106cal 334/399W 7) 0.24mi - 1:43(7:18/mi) 168/171bpm [1226b/mi] 25cal 344/368W Add a comment
Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23
3.1mi, 26:23 Run - General 1) 1mi - 8:26(8:26/mi) 118/126bpm [996b/mi] 89cal 305/363W 2) 1mi - 8:29(8:29/mi) 117/121bpm [992b/mi] 88cal 303/351W 3) 1mi - 8:30(8:30/mi) 117/121bpm [994b/mi] 84cal 302/349W 4) 0.11mi - 58(8:35/mi) 114/115bpm [978b/mi] 9cal 305/334W Add a comment	0mi, 10:03 Cross - Pilates Add a comment	0mi, 10:04 Cross - Strength Add a comment	13.1mi, 1:40:57 Run - General 1) 1mi - 7:58(7:58/mi) 125/140bpm [995b/mi] 89cal 316/400W 2) 1mi - 7:48(7:48/mi) 140/145bpm [1093b/mi] 98cal 337/362W 3) 1mi - 7:47(7:47/mi) 140/146bpm [1089b/mi] 96cal 332/418W 4) 1mi - 7:22(7:22/mi) 144/148bpm [1062b/mi] 93cal 344/436W 5) 1mi - 7:36(7:36/mi) 147/152bpm [1117b/mi] 97cal 348/421W 6) 1mi - 7:23(7:23/mi) 140/146bpm [1033b/mi] 87cal 341/400W 7) 1mi - 7:32(7:32/mi) 141/147bpm [1062b/mi] 90cal 342/432W 8) 1mi - 7:45(7:45/mi) 140/146bpm [1085b/mi] 94cal 336/402W 9) 1mi - 7:44(7:44/mi) 139/143bpm [1075b/mi] 93cal 338/447W 10) 1mi - 7:45(7:45/mi) 136/141bpm [1053b/mi] 101cal 331/381W 11) 1mi - 8:11(8:11/mi) 129/133bpm [1056b/mi] 106cal 334/401W 12) 1mi - 7:39(7:39/mi) 125/129bpm [955b/mi] 99cal 322/412W 13) 1mi - 7:31(7:31/mi) 124/129bpm [932b/mi] 95cal 327/427W 14) 0.12mi - 57(7:44/mi) 128/129bpm [989b/mi] 13cal 346/359W Add a comment	3.1mi, 26:51 Run - General 1) 1mi - 8:47(8:47/mi) 117/125bpm [1027b/mi] 94cal 325/460W 2) 1mi - 8:24(8:24/mi) 117/120bpm [982b/mi] 87cal 311/400W 3) 1mi - 8:35(8:35/mi) 116/119bpm [996b/mi] 87cal 296/346W 4) 0.13mi - 1:05(8:38/mi) 113/115bpm [976b/mi] 11cal 309/349W Add a comment	-	3.2mi, 25:51 Run - General 1) 1mi - 8:13(8:13/mi) 115/124bpm [945b/mi] 86cal 308/351W 2) 1mi - 8:14(8:14/mi) 118/124bpm [972b/mi] 88cal 312/378W 3) 1mi - 7:57(7:57/mi) 120/124bpm [953b/mi] 83cal 317/377W 4) 0.18mi - 1:27(7:59/mi) 120/121bpm [957b/mi] 15cal 317/334W Add a comment

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