RogMonty

Last on at 9am, 24th Aug 2024

M55

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Recent Blogs
Montane Cheviot Goat..Incredible experience	Dec 2017

My parkrun
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Recent Training
26th Dec	General	5.8mi	1:52:09
26th Dec	General	5.8mi	1:46:32
22nd Dec	General	0mi	30:04
17th Dec	General	0mi	1:00:11
15th Dec	General	0mi	45:06

12 Month Benchmarks	Run	Bike
Mile	6:50	1:16
5k	21:53	4:54
5mi	38:27	11:26
10k	50:52	13:39
10mi	1:24:52	39:07
Half	2:15:03	52:02
20mi	3:29:28	1:23:39
Mara	4:47:31	0
50k	12:47:52	0

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	PB	WB
5km	15			18:45 76.69	18:49 77.03	19:49 73.72		19:41 75.42	18:45 6:02/mi	77.03
5mi	7			31:32 74.21					31:32 6:18/mi	74.21
9.3km	1				38:58 70.22				38:58 6:45/mi	70.22
10km	6		39:27 73.45	38:48 75.30	40:27 72.83				38:48 6:15/mi	75.30
10mi	3			1:08:14 70.16	1:06:59 72.69	1:05:18 74.57			1:05:18 6:32/mi	74.57
13.1mi	7	1:26:27 72.02	1:27:57 71.39	1:27:54 72.04	1:27:03 74.00			1:29:28 73.26	1:26:27 6:36/mi	74.00
20mi	11	2:15:09 72.44	2:21:55 69.56	2:17:32 72.39	2:20:01 71.72	2:19:26 72.64			2:15:09 6:45/mi	72.64
26.2mi	6	2:58:15 73.24	2:59:17 73.43	2:59:38 73.91	3:03:43 72.89			3:09:05 72.68	2:58:15 6:48/mi	73.91
27.4mi	1			3:50:02 61.50					3:50:02 8:24/mi	61.50
100km	3			10:52:57 60.06	8:56:53 73.04				8:56:53 8:38/mi	73.04
100mi	1					21:34:11 57.52			21:34:11 12:57/mi	57.52
105.6mi	1			22:59:20 57.02					22:59:20 13:04/mi	57.02
215mi	1						70:04:57 23.66		70:04:57 19:33/mi	23.66

2019		Result	WAVA	Distance
7 Dec	Montane Cheviot Goat	14:45:00	39.21	55mi
22 Jun	St Albans parkrun SB	19:41	75.42	5km
20 Apr	St Albans parkrun	20:22	72.30	5km
14 Apr	Brighton Marathon SB	3:09:05	72.68	26.2mi
6 Apr	Allendale Challenge	4:23:00	51.83	26mi
2 Mar	Portobello parkrun, Edinburgh	20:32	71.72	5km
17 Feb	The Quicksilver Hampton Court Half Marathon SB	1:29:28	73.26	13.1mi
13 Jan	Sunday League XC #4 Watford	43:01	68.36	6.1mi
2018		Result	WAVA	Distance
18 Aug	GB Ultras Race across Scotland PB	70:04:57	23.66	215mi
2017		Result	WAVA	Distance
2 Dec	Montane Cheviot Goat	13:57:13	40.73	55mi
25 Nov	Heartwood Forest parkrun	19:50	73.66	5km
18 Nov	Torquay parkrun	25:24	57.52	5km
11 Nov	St Peters parkrun	20:15	72.14	5km
14 Oct	Heartwood Forest parkrun SB	19:49	73.72	5km
7 Oct	Heartwood Forest parkrun	20:07	72.62	5km
5 Aug	North Downs Way 100 PB	21:34:11	57.52	100mi
1 Jul	The 61st Chevy Chase	3:49:40	44.49	20mi
2 Apr	Oakley 20	2:20:47	71.95	20mi
12 Mar	Finchley 20 SB	2:19:26	72.64	20mi
22 Jan	Fred Hughes 10 PB	1:05:18	74.57	10mi
2016		Result	WAVA	Distance
27 Dec	Buntingford 10 SB	1:06:59	72.69	10mi
18 Dec	Sunday League XC #3 Willian	32:26	72.74	5mi
27 Nov	Watford Autumn 10K PB	38:58	70.22	9.3km
20 Nov	St Neots Riverside Half Marathon SB	1:27:03	74.00	13.1mi
13 Nov	Sunday League XC #2 Grovelands	33:54	69.60	5mi
23 Oct	Sunday League XC #1 Cheshunt	31:38	74.58	5mi
6 Aug	Druridge Bay parkrun	20:22	71.16	5km
18 Jun	St Albans parkrun SB	18:49	77.03	5km
28 May	St Albans parkrun	19:08	75.75	5km
22 May	Wheathampstead 10k SB	40:27	72.83	10km
15 May	Beerlovers' Marathon	4:43:58	47.56	26.2mi
24 Apr	London Marathon SB	3:03:43	72.89	26.2mi
27 Mar	Canalathon 100km PB	8:56:53	73.04	100km
20 Mar	Gade Valley Harriers VLM Training run #3	2:24:25	69.54	20mi
13 Mar	Finchley 20 SB	2:20:01	71.72	20mi
14 Feb	Sunday League XC #5 Royston	41:13	61.44	5.4mi
17 Jan	Sunday League XC #4 Watford			6.1mi
2015		Result	WAVA	Distance
19 Dec	St Albans parkrun PB	18:45	76.69	5km
6 Dec	Sunday League XC #3 Willian	33:09	70.59	5mi
29 Nov	Hatfield 5 PB	31:32	74.21	5mi
22 Nov	Sunday League XC #2 Trent Park	31:52	73.44	5mi
15 Nov	Autumn Challenge 10K	40:00	73.04	10km
18 Oct	Sunday League XC #1 Cheshunt	31:46	73.67	5mi
11 Oct	Herts 10K	39:31	73.93	10km
4 Oct	Standalone 10K PB	38:48	75.30	10km
26 Sep	St Albans parkrun	18:52	76.22	5km
13 Sep	Dunstable Downs Marathon Challenge PB	3:50:02	61.50	27.4mi
6 Sep	Maidenhead Half Marathon	1:30:23	70.66	13.1mi
15 Aug	Stour Valley Path 100km	11:56:35	54.73	100km
25 Jul	Adidas Thunder Run 24 PB	22:59:20	57.02	105.6mi
11 Jul	Race to the Stones 100k SB	10:52:57	60.06	100km
4 Jul	Chevy Chase	3:54:16	42.87	20mi
27 Jun	St Albans parkrun	19:08	75.16	5km
14 Jun	St Albans Half Marathon	1:32:53	68.76	13.1mi
7 Jun	Whipsnade 10k Stampede	40:33	72.05	10km
26 Apr	London Marathon SB	2:59:38	73.91	26.2mi
11 Apr	St Albans parkrun	19:43	72.37	5km
5 Apr	Marathon Prep Race	2:23:00	69.63	20mi
29 Mar	Oakley 20	2:21:00	70.61	20mi
8 Mar	Finchley 20 SB	2:17:32	72.39	20mi
8 Feb	Wokingham Half Marathon SB	1:27:54	72.04	13.1mi
18 Jan	Fred Hughes 10 SB	1:08:14	70.16	10mi
2014		Result	WAVA	Distance
12 Oct	Herts 10k SB	39:27	73.45	10km
13 Apr	London Marathon SB	2:59:17	73.43	26.2mi
9 Mar	Finchley 20 SB	2:21:55	69.56	20mi
15 Feb	Garmin Race Your Pace Half Marathon, Dorney Lake SB	1:27:57	71.39	13.1mi
2013		Result	WAVA	Distance
21 Apr	London Marathon PB	2:58:15	73.24	26.2mi
17 Mar	Finchley 20 PB	2:15:09	72.44	20mi
16 Feb	Race Your Pace Half Marathon PB	1:26:27	72.02	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	192	122	89	158	142	204	222	174	136	125	163	28	1757
2024	0	18	20	0	13	0	0	22	0	0	0	0	73
2023	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2023	90	65	121	163	116	157	94	175	111	159	152	153	1555
2023	0	0	6	18	47	39	28	15	11	0	0	0	163
2022	0	0	0	0.3	0	0	0.9	1.6	0	0	0	0	2.7
2022	134	143	116	111	138	141	183	159	202	193	191	185	1896
2022	0	41	20	0	6	108	23	0	0	13	0	0	210
2021	303	142	136	322	166	160	184	102	158	152	145	221	2191
2021	0	247	121	0	0	92	4	142	43	0	7	0	657
2020	20	70	99	91	180	169	82	50	106	156	201	170	1394
2020	0	61	113	281	1643	197	290	110	258	131	29	0	3114
2019	0	0	0	0	0	0	0	65	0	0	0	0	65
2019	20	20	0	78	0	44	77	40	39	90	77	0	486
2018	0	0	0	0	0	0	0	0	48	0	0	0	48
2018	115	32	0	63	137	20	19	73	166	0	0	40	666
2017	290	162	234	59	61	11	0	6	0	0	0	0	823
2017	0	39	24	183	310	107	253	40	206	40	20	60	1282
2016	176	144	239	148	143	234	225	131	188	145	180	199	2152
2016	57	91	73	24	183	31	89	70	36	21	2	25	703
2015	334	296	234	168	126	195	182	166	203	201	157	169	2432
2015	6	37	102	116	155	44	100	143	32	20	78	65	898
2014	0	0	0	0	0	0	0	0	0	0	65	180	246
2014	0	0	0	0	0	0	0	0	0	0	142	0	142
2013	0	0	0	0	0	0	20	0	0	0	0	0	20
2010	281	0	0	0	0	0	19	0	0	0	0	0	301
2010	214	0	0	0	0	0	0	0	0	0	0	0	214

Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5
10.5mi, 2:12:57 Run - General 1) 1mi - 11:55(11:55/mi) 118cal 61/99rpm 5.03/8.08mph 2) 1mi - 12:31(12:31/mi) 121cal 68/104rpm 4.79/8.41mph 3) 1mi - 11:54(11:54/mi) 115cal 62/98rpm 5.04/8.25mph 4) 1mi - 12:38(12:38/mi) 118cal 68/103rpm 4.75/8.72mph 5) 1mi - 10:14(10:14/mi) 122cal 78/106rpm 5.86/9.22mph 6) 1mi - 11:39(11:39/mi) 117cal 70/101rpm 5.15/7.23mph 7) 1mi - 18:27(18:27/mi) 113cal 51/100rpm 3.25/7.56mph 8) 1mi - 11:54(11:54/mi) 125cal 72/104rpm 5.05/7.56mph 9) 1mi - 13:17(13:17/mi) 121cal 60/99rpm 4.51/7.2mph 10) 1mi - 13:45(13:45/mi) 123cal 65/102rpm 4.36/7.47mph 11) 0.52mi - 4:43(9:07/mi) 65cal 91/94rpm 6.58/7.45mph Add a comment	-	4.2mi, 38:11 Run - General 1) 1mi - 9:00(9:00/mi) 136cal 91/94rpm 6.66/7.34mph 2) 1mi - 8:56(8:56/mi) 121cal 92/94rpm 6.72/7.43mph 3) 1mi - 8:39(8:39/mi) 129cal 92/95rpm 6.94/7.76mph 4) 1mi - 8:55(8:55/mi) 124cal 91/94rpm 6.73/7.14mph 5) 0.24mi - 2:41(10:57/mi) 51cal 84/91rpm 5.48/6.96mph Add a comment	-	-	-	-
Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	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	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19
11.8mi, 4:06:59 Run - General 1) 1mi - 19:32(19:32/mi) 79cal 60/101rpm 3.07/5.5mph 2) 1mi - 18:50(18:50/mi) 80cal 60/75rpm 3.19/4.43mph 3) 1mi - 18:02(18:02/mi) 79cal 60/77rpm 3.33/4.03mph 4) 1mi - 18:26(18:26/mi) 78cal 61/77rpm 3.25/3.51mph 5) 1mi - 18:47(18:47/mi) 78cal 58/74rpm 3.2/3.47mph 6) 1mi - 37:29(37:29/mi) 162cal 58/78rpm 1.6/6.85mph 7) 1mi - 22:34(22:34/mi) 89cal 57/80rpm 2.66/8.43mph 8) 1mi - 18:51(18:51/mi) 78cal 59/77rpm 3.18/4.05mph 9) 1mi - 20:03(20:03/mi) 85cal 59/174rpm 2.99/4.41mph 10) 1mi - 19:42(19:42/mi) 80cal 58/75rpm 3.05/3.87mph 11) 1mi - 19:16(19:16/mi) 79cal 59/76rpm 3.12/4.34mph 12) 0.76mi - 15:29(20:30/mi) 62cal 57/76rpm 2.93/3.96mph Add a comment	-	0mi, 45:06 Bike - General 1) 0mi - 10:00(0/mi) 91/111bpm [INFb/mi] 54cal 2) 0mi - 10:00(0/mi) 84/107bpm [INFb/mi] 42cal 3) 0mi - 10:00(0/mi) 113/135bpm [INFb/mi] 81cal 4) 0mi - 10:00(0/mi) 102/113bpm [INFb/mi] 54cal 5) 0mi - 5:06(0/mi) 96/105bpm [INFb/mi] 23cal Add a comment	-	0mi, 1:00:11 Bike - General 1) 0mi - 10:00(0/mi) 83/103bpm [INFb/mi] 55cal 2) 0mi - 10:00(0/mi) 164/198bpm [INFb/mi] 161cal 3) 0mi - 10:00(0/mi) 120/150bpm [INFb/mi] 53cal 4) 0mi - 10:00(0/mi) 111/124bpm [INFb/mi] 33cal 5) 0mi - 10:00(0/mi) 96/114bpm [INFb/mi] 32cal 6) 0mi - 10:00(0/mi) 98/113bpm [INFb/mi] 25cal 7) 0mi - 11(0/mi) 100/100bpm [INFb/mi] 25cal Add a comment	-	-
Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26
-	-	0mi, 30:04 Bike - General 1) 0mi - 10:00(0/mi) 100/132bpm [INFb/mi] 63cal 2) 0mi - 10:00(0/mi) 126/146bpm [INFb/mi] 101cal 3) 0mi - 10:00(0/mi) 105/134bpm [INFb/mi] 67cal 4) 0mi - 4(0/mi) 55/55bpm [INFb/mi] 67cal Add a comment	-	-	-	5.8mi, 1:52:09 Run - General 1) 1mi - 20:27(20:27/mi) 32cal 59/82rpm 2.93/4.72mph 2) 1mi - 18:56(18:56/mi) 23cal 59/77rpm 3.17/4.43mph 3) 1mi - 18:46(18:46/mi) 22cal 60/91rpm 3.2/5.28mph 4) 1mi - 19:37(19:37/mi) 20cal 58/170rpm 3.06/4mph 5) 1mi - 19:11(19:11/mi) 23cal 59/75rpm 3.13/4.36mph 6) 0.77mi - 15:13(19:39/mi) 18cal 57/74rpm 3.05/4.18mph Add a comment 5.8mi, 1:46:32 Run - General 1) 1mi - 17:12(17:12/mi) 96/138bpm [1651b/mi] 104cal 61/77rpm 3.49/4.09mph 2) 1mi - 17:47(17:47/mi) 129/144bpm [2294b/mi] 190cal 62/79rpm 3.37/3.89mph 3) 1mi - 17:36(17:36/mi) 139/161bpm [2447b/mi] 201cal 61/91rpm 3.41/5.57mph 4) 1mi - 18:35(18:35/mi) 132/159bpm [2454b/mi] 173cal 61/186rpm 3.23/5.68mph 5) 1mi - 17:29(17:29/mi) 141/174bpm [2466b/mi] 200cal 61/77rpm 3.43/4.47mph 6) 0.76mi - 17:53(23:35/mi) 147/176bpm [3466b/mi] 218cal 60/78rpm 2.55/7.05mph Add a comment

RogMonty

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