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spikeyrossco

Last on at 12pm, 29th Dec 2024

M45

About
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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
2nd Feb	Strength	0mi	10:16
1st Feb	General	21.1mi	2:47:50
31st Jan	Pilates	0mi	10:49
30th Jan	General	6.5mi	48:56
28th Jan	General	3.4mi	28:30

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
2025	5	0	0	0	0	0	0	0	0	0	0	0	5
2025	82	21	0	0	0	0	0	0	0	0	0	0	104
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	107	1401
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

Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12
0mi, 11:26 Cross - Pilates Add a comment	3.2mi, 27:41 Run - General 1) 1mi - 8:24(8:24/mi) 126/137bpm [1059b/mi] 95cal 304/394W 2) 1mi - 8:41(8:41/mi) 133/137bpm [1155b/mi] 101cal 303/377W 3) 1mi - 8:29(8:29/mi) 128/136bpm [1087b/mi] 94cal 303/341W 4) 0.24mi - 2:07(8:45/mi) 121/122bpm [1059b/mi] 22cal 301/335W Add a comment	-	5.3mi, 41:36 Run - General 1) 1mi - 8:25(8:25/mi) 116/124bpm [976b/mi] 89cal 310/376W 2) 1mi - 7:38(7:38/mi) 114/123bpm [870b/mi] 79cal 344/400W 3) 1mi - 7:45(7:45/mi) 115/120bpm [892b/mi] 77cal 333/402W 4) 1mi - 7:45(7:45/mi) 116/120bpm [898b/mi] 77cal 324/335W 5) 1mi - 7:48(7:48/mi) 125/145bpm [975b/mi] 85cal 327/381W 6) 0.29mi - 2:15(7:46/mi) 146/148bpm [1135b/mi] 30cal 321/340W Add a comment	-	13.1mi, 1:43:17 Run - General 1) 1mi - 8:21(8:21/mi) 124/138bpm [1035b/mi] 96cal 303/342W 2) 1mi - 7:49(7:49/mi) 122/135bpm [954b/mi] 86cal 327/365W 3) 1mi - 7:51(7:51/mi) 122/127bpm [958b/mi] 85cal 322/333W 4) 1mi - 7:55(7:55/mi) 119/123bpm [942b/mi] 81cal 320/357W 5) 1mi - 7:50(7:50/mi) 127/131bpm [994b/mi] 86cal 327/402W 6) 1mi - 7:54(7:54/mi) 163/170bpm [1288b/mi] 109cal 319/330W 7) 1mi - 7:55(7:55/mi) 167/170bpm [1322b/mi] 112cal 321/343W 8) 1mi - 7:54(7:54/mi) 168/170bpm [1326b/mi] 111cal 319/359W 9) 1mi - 7:57(7:57/mi) 168/170bpm [1334b/mi] 112cal 324/365W 10) 1mi - 7:41(7:41/mi) 171/174bpm [1314b/mi] 112cal 328/355W 11) 1mi - 7:51(7:51/mi) 172/175bpm [1350b/mi] 114cal 324/361W 12) 1mi - 7:42(7:42/mi) 174/176bpm [1339b/mi] 114cal 332/424W 13) 1mi - 7:38(7:38/mi) 173/176bpm [1321b/mi] 113cal 333/427W 14) 0.13mi - 1:00(7:34/mi) 177/178bpm [1339b/mi] 15cal 330/352W Add a comment	-
Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19
3.2mi, 27:10 Run - General 1) 1mi - 8:31(8:31/mi) 115/127bpm [979b/mi] 89cal 303/355W 2) 1mi - 8:26(8:26/mi) 114/119bpm [961b/mi] 85cal 305/373W 3) 1mi - 8:28(8:28/mi) 116/122bpm [982b/mi] 86cal 302/318W 4) 0.2mi - 1:46(8:58/mi) 116/118bpm [1041b/mi] 17cal 286/313W Add a comment	6.3mi, 47:17 Run - General 1) 1mi - 8:00(8:00/mi) 124/137bpm [992b/mi] 91cal 315/372W 2) 1mi - 7:20(7:20/mi) 137/143bpm [1006b/mi] 91cal 346/404W 3) 1mi - 7:09(7:09/mi) 140/148bpm [1000b/mi] 90cal 358/440W 4) 1mi - 7:10(7:10/mi) 140/144bpm [1004b/mi] 89cal 357/390W 5) 1mi - 7:33(7:33/mi) 141/150bpm [1064b/mi] 92cal 340/455W 6) 1mi - 7:32(7:32/mi) 167/179bpm [1258b/mi] 107cal 335/452W 7) 0.32mi - 2:33(7:52/mi) 167/169bpm [1314b/mi] 35cal 317/325W Add a comment	0mi, 9:01 Cross - Pilates Add a comment	0mi, 11:59 Cross - Strength Add a comment	-	13.1mi, 1:41:51 Run - General 1) 1mi - 7:59(7:59/mi) 123/131bpm [982b/mi] 89cal 319/376W 2) 1mi - 7:45(7:45/mi) 130/134bpm [1007b/mi] 91cal 329/354W 3) 1mi - 7:47(7:47/mi) 131/135bpm [1020b/mi] 90cal 326/340W 4) 1mi - 7:41(7:41/mi) 127/132bpm [975b/mi] 83cal 332/368W 5) 1mi - 7:40(7:40/mi) 127/133bpm [973b/mi] 87cal 335/446W 6) 1mi - 7:42(7:42/mi) 125/129bpm [962b/mi] 90cal 328/382W 7) 1mi - 7:42(7:42/mi) 126/130bpm [970b/mi] 94cal 330/399W 8) 1mi - 7:46(7:46/mi) 121/126bpm [941b/mi] 103cal 325/392W 9) 1mi - 7:42(7:42/mi) 122/127bpm [939b/mi] 103cal 330/389W 10) 1mi - 7:38(7:38/mi) 126/130bpm [961b/mi] 101cal 333/382W 11) 1mi - 7:50(7:50/mi) 123/125bpm [963b/mi] 103cal 330/342W 12) 1mi - 8:00(8:00/mi) 121/125bpm [969b/mi] 104cal 323/417W 13) 1mi - 7:39(7:39/mi) 123/129bpm [942b/mi] 102cal 333/424W 14) 0.13mi - 1:01(7:32/mi) 128/129bpm [964b/mi] 14cal 353/360W Add a comment	5.3mi, 1:48:19 Walk - General 1) 1mi - 20:17(20:17/mi) 69/83bpm [1400b/mi] 86cal 48/58rpm 2) 1mi - 21:29(21:29/mi) 71/88bpm [1526b/mi] 88cal 43/78rpm 3) 1mi - 21:37(21:37/mi) 79/106bpm [1708b/mi] 95cal 42/57rpm 4) 1mi - 20:42(20:42/mi) 80/106bpm [1656b/mi] 89cal 45/118rpm 5) 1mi - 18:37(18:37/mi) 75/91bpm [1397b/mi] 84cal 48/65rpm 6) 0.3mi - 5:35(18:53/mi) 76/92bpm [1435b/mi] 26cal 47/59rpm Add a comment
Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26
3.2mi, 27:46 Run - General 1) 1mi - 8:48(8:48/mi) 120/128bpm [1056b/mi] 96cal 302/373W 2) 1mi - 8:35(8:35/mi) 120/124bpm [1031b/mi] 93cal 294/323W 3) 1mi - 8:37(8:37/mi) 114/122bpm [982b/mi] 84cal 299/367W 4) 0.21mi - 1:46(8:37/mi) 113/115bpm [973b/mi] 17cal 295/308W Add a comment	6.2mi, 47:04 Run - General 1) 1mi - 8:16(8:16/mi) 122/133bpm [1008b/mi] 93cal 308/357W 2) 1mi - 7:24(7:24/mi) 138/142bpm [1022b/mi] 94cal 347/426W 3) 1mi - 7:16(7:16/mi) 140/142bpm [1017b/mi] 93cal 355/424W 4) 1mi - 7:13(7:13/mi) 140/144bpm [1010b/mi] 91cal 353/383W 5) 1mi - 7:26(7:26/mi) 141/145bpm [1048b/mi] 93cal 351/407W 6) 1mi - 7:49(7:49/mi) 141/143bpm [1101b/mi] 95cal 325/393W 7) 0.23mi - 1:41(7:14/mi) 140/142bpm [1012b/mi] 21cal 351/371W Add a comment	0mi, 10:41 Cross - Pilates Add a comment	5.3mi, 46:24 Run - General 1) 1mi - 9:13(9:13/mi) 114/122bpm [1050b/mi] 97cal 297/379W 2) 1mi - 8:51(8:51/mi) 118/122bpm [1044b/mi] 95cal 298/378W 3) 1mi - 8:40(8:40/mi) 115/121bpm [996b/mi] 85cal 279/333W 4) 1mi - 8:32(8:32/mi) 115/119bpm [982b/mi] 84cal 301/357W 5) 1mi - 8:39(8:39/mi) 114/117bpm [986b/mi] 84cal 298/366W 6) 0.31mi - 2:29(8:07/mi) 123/132bpm [998b/mi] 27cal 333/433W Add a comment	10.3mi, 1:23:14 Run - General 1) 1mi - 8:35(8:35/mi) 123/133bpm [1056b/mi] 98cal 297/381W 2) 1mi - 8:18(8:18/mi) 126/134bpm [1046b/mi] 95cal 305/381W 3) 1mi - 8:13(8:13/mi) 123/134bpm [1012b/mi] 90cal 343/440W 4) 1mi - 7:47(7:47/mi) 126/135bpm [980b/mi] 85cal 317/377W 5) 1mi - 8:05(8:05/mi) 127/130bpm [1027b/mi] 89cal 324/386W 6) 1mi - 8:14(8:14/mi) 123/130bpm [1012b/mi] 100cal 326/423W 7) 1mi - 8:10(8:10/mi) 124/130bpm [1013b/mi] 98cal 306/387W 8) 1mi - 8:02(8:02/mi) 122/126bpm [980b/mi] 102cal 314/401W 9) 1mi - 8:09(8:09/mi) 125/127bpm [1018b/mi] 105cal 315/360W 10) 1mi - 7:49(7:49/mi) 123/128bpm [962b/mi] 102cal 325/371W 11) 0.25mi - 1:52(7:29/mi) 124/126bpm [928b/mi] 26cal 343/358W Add a comment	0mi, 14:09 Cross - Strength Add a comment	-
Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2
3.3mi, 27:50 Run - General 1) 1mi - 8:41(8:41/mi) 116/123bpm [1008b/mi] 94cal 332/450W 2) 1mi - 8:32(8:32/mi) 116/119bpm [990b/mi] 90cal 301/354W 3) 1mi - 8:18(8:18/mi) 115/119bpm [954b/mi] 84cal 309/407W 4) 0.28mi - 2:19(8:24/mi) 119/120bpm [1000b/mi] 25cal 315/368W Add a comment	3.4mi, 28:30 Run - General 1) 1mi - 8:38(8:38/mi) 117/137bpm [1010b/mi] 92cal 298/405W 2) 1mi - 8:39(8:39/mi) 136/144bpm [1177b/mi] 105cal 302/397W 3) 1mi - 8:24(8:24/mi) 123/126bpm [1032b/mi] 89cal 295/372W 4) 0.38mi - 2:49(7:22/mi) 125/128bpm [921b/mi] 31cal 336/423W Add a comment	-	6.5mi, 48:56 Run - General 1) 1mi - 8:20(8:20/mi) 129/144bpm [1076b/mi] 99cal 313/397W 2) 0.21mi - 1:40(7:59/mi) 144/145bpm [1149b/mi] 22cal 345/380W 3) 0.59mi - 4:01(6:48/mi) 145/147bpm [986b/mi] 55cal 388/414W 4) 0.19mi - 1:30(7:59/mi) 144/146bpm [1149b/mi] 20cal 331/373W 5) 0.58mi - 4:06(7:00/mi) 144/149bpm [1008b/mi] 55cal 387/458W 6) 0.19mi - 1:32(7:56/mi) 145/149bpm [1151b/mi] 20cal 321/352W 7) 0.59mi - 4:01(6:50/mi) 142/145bpm [970b/mi] 53cal 360/377W 8) 0.19mi - 1:35(8:18/mi) 142/144bpm [1178b/mi] 20cal 312/373W 9) 0.58mi - 4:01(6:59/mi) 143/150bpm [999b/mi] 53cal 359/397W 10) 0.23mi - 1:48(8:02/mi) 148/150bpm [1188b/mi] 23cal 313/389W 11) 0.79mi - 5:24(6:51/mi) 147/149bpm [1006b/mi] 73cal 368/407W 12) 1mi - 7:56(7:56/mi) 143/151bpm [1134b/mi] 99cal 321/369W 13) 0.38mi - 3:01(7:51/mi) 153/170bpm [1201b/mi] 40cal 320/373W Add a comment	0mi, 10:49 Cross - Pilates Add a comment	21.1mi, 2:47:50 Run - General 1) 1mi - 8:06(8:06/mi) 116/123bpm [940b/mi] 89cal 314/380W 2) 1mi - 7:52(7:52/mi) 120/127bpm [944b/mi] 88cal 324/341W 3) 1mi - 7:46(7:46/mi) 121/125bpm [940b/mi] 86cal 327/339W 4) 1mi - 7:54(7:54/mi) 118/129bpm [932b/mi] 81cal 325/384W 5) 1mi - 7:36(7:36/mi) 119/126bpm [904b/mi] 88cal 336/432W 6) 1mi - 7:36(7:36/mi) 120/124bpm [912b/mi] 86cal 334/383W 7) 1mi - 7:30(7:30/mi) 120/125bpm [901b/mi] 90cal 340/405W 8) 1mi - 7:38(7:38/mi) 122/128bpm [932b/mi] 93cal 332/372W 9) 1mi - 7:39(7:39/mi) 118/121bpm [903b/mi] 103cal 330/420W 10) 1mi - 7:57(7:57/mi) 147/166bpm [1168b/mi] 105cal 320/334W 11) 1mi - 8:00(8:00/mi) 165/167bpm [1321b/mi] 112cal 317/353W 12) 1mi - 8:00(8:00/mi) 157/164bpm [1257b/mi] 108cal 317/348W 13) 1mi - 7:57(7:57/mi) 155/162bpm [1231b/mi] 106cal 320/335W 14) 1mi - 8:04(8:04/mi) 159/163bpm [1281b/mi] 109cal 314/328W 15) 1mi - 7:57(7:57/mi) 150/159bpm [1192b/mi] 101cal 318/404W 16) 1mi - 8:04(8:04/mi) 156/160bpm [1259b/mi] 107cal 316/375W 17) 1mi - 8:35(8:35/mi) 153/169bpm [1313b/mi] 104cal 291/395W 18) 1mi - 8:17(8:17/mi) 149/163bpm [1235b/mi] 105cal 302/383W 19) 1mi - 8:29(8:29/mi) 164/175bpm [1391b/mi] 118cal 310/409W 20) 1mi - 8:23(8:23/mi) 162/169bpm [1357b/mi] 114cal 304/355W 21) 1mi - 7:54(7:54/mi) 170/175bpm [1344b/mi] 114cal 318/354W 22) 0.08mi - 35(7:30/mi) 169/170bpm [1267b/mi] 9cal 333/344W Add a comment	0mi, 10:16 Cross - Strength Add a comment

spikeyrossco

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