Free training log and race listings for runners, bikers and swimmers

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. Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Slow down!

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Recent Training
22nd Mar	General	4.9mi	1:20:04
21st Mar	General	3.1mi	51:02
21st Mar	General	15.7mi	45:00
21st Mar	Commute	1.3mi	22:27
20th Mar	General	0.8mi	6:58

12 Month Benchmarks	Run	Bike
Mile	8:11	2:02
5k	27:19	8:14
5mi	51:21	14:13
10k	1:16:34	18:05

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2015	2017	2018
3.5mi	1	25:54 7:24/mi	62.91							25:54 62.91
13.1mi	9	1:35:07 7:16/mi	63.34	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
26.2mi	2	3:38:28 8:20/mi	57.82				4:04:19 51.32	3:38:28 57.82

2022		Result	WAVA	Distance
29 May	Ride London-Essex 100	6:03:33	0.00	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	62.91	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	51.32	26.2mi
2008		Result	WAVA	Distance
6 Dec	The Grim Challenge	1:36:32	36.65	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
2023	59	44	31	0	0	0	0	0	0	0	0	0	135
2023	10	12	48	0	0	0	0	0	0	0	0	0	70
2023	20	9	16	0	0	0	0	0	0	0	0	0	45
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	8	20	9	0	309
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 23rd Feb Feb 23	Fri 24th Feb Feb 24	Sat 25th Feb Feb 25	Sun 26th Feb Feb 26	Mon 27th Feb Feb 27	Tue 28th Feb Feb 28	Wed 1st Mar Mar 1
-	-	1.9mi, 20:19 Run - Run-Walk Split Summary === 1) 1m - 10:33(10:33/m) 150cal 5.69/7.08mph 2) 0.86m - 9:46(11:22/m) 129cal 5.28/7.08mph Add a comment 5.1mi, 1:13:27 Run - Run-Walk Split Summary === 1) 1m - 15:36(15:36/m) 123cal 3.85/6.64mph 2) 1m - 17:11(17:11/m) 131cal 3.49/8.1mph 3) 1m - 12:56(12:56/m) 134cal 4.64/8.06mph 4) 1m - 11:38(11:38/m) 143cal 5.15/7.33mph 5) 1m - 14:53(14:53/m) 131cal 4.03/8.08mph 6) 0.11m - 1:13(10:50/m) 16cal 5.54/8.6mph Add a comment	5.8mi, 1:50:41 Walk - General Split Summary === 1) 1m - 18:25(18:25/m) 110cal 3.26/3.8mph 2) 1m - 19:05(19:05/m) 109cal 3.15/3.74mph 3) 1m - 18:57(18:57/m) 110cal 3.17/3.78mph 4) 1m - 19:20(19:20/m) 110cal 3.1/3.9mph 5) 1m - 20:20(20:20/m) 110cal 2.95/3.86mph 6) 0.8m - 14:35(18:08/m) 87cal 3.31/3.95mph Add a comment	-	5.1mi, 56:20 Run - Run-Walk Split Summary === 1) 1m - 12:27(12:27/m) 130cal 4.82/7.58mph 2) 1m - 10:29(10:29/m) 147cal 5.72/7.12mph 3) 1m - 10:58(10:58/m) 143cal 5.47/7.01mph 4) 1m - 10:53(10:53/m) 144cal 5.51/7.35mph 5) 1m - 10:31(10:31/m) 146cal 5.71/7.47mph 6) 0.13m - 1:02(7:53/m) 20cal 7.61/7.78mph Add a comment	4.6mi, 1:22:57 Walk - General Split Summary === 1) 1m - 17:49(17:49/m) 109cal 3.37/6.68mph 2) 1m - 18:02(18:02/m) 109cal 3.33/3.76mph 3) 1m - 17:17(17:17/m) 110cal 3.47/6.14mph 4) 1m - 17:56(17:56/m) 109cal 3.35/5.61mph 5) 0.62m - 11:53(19:08/m) 68cal 3.14/3.82mph Add a comment
Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8
5.2mi, 1:29:41 Walk - General Split Summary === 1) 1m - 16:47(16:47/m) 107cal 3.58/4.05mph 2) 1m - 16:37(16:37/m) 106cal 3.61/3.84mph 3) 1m - 18:23(18:23/m) 113cal 3.26/3.74mph 4) 1m - 17:14(17:14/m) 108cal 3.48/3.95mph 5) 1m - 16:58(16:58/m) 106cal 3.54/4.22mph 6) 0.22m - 3:43(16:42/m) 23cal 3.59/3.9mph Add a comment	5.1mi, 55:08 Run - Run-Walk Split Summary === 1) 1m - 11:53(11:53/m) 141cal 5.05/7.72mph 2) 1m - 10:49(10:49/m) 148cal 5.54/6.64mph 3) 1m - 10:57(10:57/m) 142cal 5.48/7.03mph 4) 1m - 10:30(10:30/m) 144cal 5.72/8.39mph 5) 1m - 9:45(9:45/m) 150cal 6.15/7.64mph 6) 0.12m - 1:13(10:26/m) 16cal 5.75/7.72mph Add a comment	0.5mi, 10:21 Walk - General Split Summary === 1) 0.49m - 10:21(20:59/m) 56cal 2.86/3.63mph Add a comment 5.6mi, 1:17:04 Run - Run-Walk Split Summary === 1) 1m - 14:01(14:01/m) 138cal 4.28/7.56mph 2) 1m - 14:05(14:05/m) 133cal 4.26/6.89mph 3) 1m - 13:25(13:25/m) 145cal 4.47/7.66mph 4) 1m - 14:03(14:03/m) 132cal 4.27/7.7mph 5) 1m - 13:55(13:55/m) 138cal 4.31/7.58mph 6) 0.56m - 7:35(13:29/m) 80cal 4.45/7.22mph Add a comment	4.8mi, 1:00:33 Run - Run-Walk Split Summary === 1) 1m - 11:53(11:53/m) 135cal 5.05/7.83mph 2) 1m - 11:45(11:45/m) 143cal 5.1/7.97mph 3) 1m - 13:43(13:43/m) 142cal 4.38/7.47mph 4) 1m - 14:41(14:41/m) 132cal 4.08/8.14mph 5) 0.77m - 8:31(11:07/m) 108cal 5.4/9.31mph Add a comment	-	2.9mi, 25:00 Run - General Split Summary === 1) 1m - 9:40(9:40/m) 160cal 6.2/6.97mph 2) 1m - 9:22(9:22/m) 160cal 6.4/6.99mph 3) 0.66m - 6:00(9:02/m) 106cal 6.65/7.45mph Add a comment 1.1mi, 12:00 Run - Warm Up Split Summary === 1) 1m - 11:45(11:45/m) 143cal 5.11/8.16mph 2) 0.03m - 14(7:19/m) 5cal 8.2/7.93mph Add a comment 2.3mi, 38:20 Walk - Commute Split Summary === 1) 1m - 16:49(16:49/m) 109cal 3.57/7.12mph 2) 1m - 16:14(16:14/m) 106cal 3.7/4.51mph 3) 0.34m - 5:17(15:21/m) 35cal 3.91/6.14mph Add a comment	-
Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15
3.5mi, 30:00 Run - Treadmill Split Summary === 1) 1m - 9:22(9:22/m) 160cal 6.41/6.89mph 2) 1m - 9:02(9:02/m) 160cal 6.65/7.2mph 3) 1m - 8:42(8:42/m) 160cal 6.89/7.66mph 4) 0.38m - 2:58(7:43/m) 62cal 7.77/9.46mph Add a comment 1.1mi, 12:00 Run - Treadmill Split Summary === 1) 1m - 11:54(11:54/m) 143cal 5.04/7.64mph 2) 0.02m - 7(6:36/m) 2cal 9.1/7.72mph Add a comment	5mi, 1:34:16 Walk - Commute Split Summary === 1) 1mi - 17:17(17:17/mi) 100cal 3.47/4.68mph 2) 1mi - 16:43(16:43/mi) 108cal 3.59/4.47mph 3) 1mi - 17:48(17:48/mi) 111cal 3.37/3.88mph 4) 1mi - 22:52(22:52/mi) 108cal 2.62/5.63mph 5) 1mi - 19:22(19:22/mi) 113cal 3.1/4.05mph 6) 0.01mi - 14(25:10/mi) 1cal 2.38/3.3mph Add a comment	4.9mi, 1:52:17 Walk - General Split Summary === 1) 0.04mi - 59(23:44/mi) 4cal 2.53/3.19mph 2) 1mi - 20:23(20:23/mi) 114cal 2.94/8.81mph 3) 1mi - 22:48(22:48/mi) 115cal 2.63/3.44mph 4) 1mi - 27:56(27:56/mi) 113cal 2.15/3.74mph 5) 1mi - 22:04(22:04/mi) 112cal 2.72/3.78mph 6) 0.88mi - 18:07(20:39/mi) 98cal 2.91/3.59mph Add a comment 3mi, 34:28 Run - Run-Walk Split Summary === 1) 1mi - 11:47(11:47/mi) 145cal 5.09/6.91mph 2) 1mi - 11:48(11:48/mi) 148cal 5.08/6.78mph 3) 1mi - 10:39(10:39/mi) 147cal 5.64/7.33mph 4) 0.03mi - 15(8:31/mi) 4cal 7.04/6.74mph Add a comment 3mi, 36:00 Run - Run-Walk Split Summary === 1) 1mi - 11:41(11:41/mi) 144cal 5.13/7.62mph 2) 1mi - 12:57(12:57/mi) 144cal 4.63/13.86mph 3) 1mi - 11:07(11:07/mi) 146cal 5.4/7.43mph 4) 0.03mi - 15(7:43/mi) 4cal 7.78/6.7mph Add a comment	-	-	-	5.1mi, 1:20:28 Walk - Commute Split Summary === 1) 1mi - 16:38(16:38/mi) 107cal 3.61/8.52mph 2) 1mi - 15:15(15:15/mi) 102cal 3.93/4.61mph 3) 1mi - 16:08(16:08/mi) 106cal 3.72/5.01mph 4) 1mi - 15:21(15:21/mi) 101cal 3.91/4.49mph 5) 1mi - 15:30(15:30/mi) 107cal 3.87/5.85mph 6) 0.12mi - 1:36(13:26/mi) 9cal 4.47/4.76mph Add a comment
Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22
5.1mi, 55:39 Run - Run-Walk Split Summary === 1) 1mi - 10:21(10:21/mi) 150cal 5.8/7.03mph 2) 1mi - 11:51(11:51/mi) 143cal 5.06/7.26mph 3) 1mi - 11:42(11:42/mi) 142cal 5.13/7.08mph 4) 1mi - 11:02(11:02/mi) 148cal 5.44/11.98mph 5) 1mi - 10:10(10:10/mi) 153cal 5.9/12.36mph 6) 0.06mi - 33(8:53/mi) 9cal 6.75/6.68mph Add a comment	-	2.2mi, 56:32 Walk - General Split Summary === 1) 1mi - 23:21(23:21/mi) 117cal 2.57/3.59mph 2) 1mi - 25:19(25:19/mi) 116cal 2.37/3.23mph 3) 0.18mi - 7:53(43:36/mi) 20cal 1.38/3.23mph Add a comment	-	0.8mi, 6:58 Run - General Split Summary === 1) 0.82mi - 6:58(8:32/mi) 125cal 7.03/8.2mph Add a comment 4mi, 41:55 Run - Run-Walk Split Summary === 1) 1mi - 10:01(10:01/mi) 161cal 5.99/6.66mph 2) 1mi - 10:26(10:26/mi) 158cal 5.75/6.47mph 3) 1mi - 11:14(11:14/mi) 149cal 5.34/6.99mph 4) 1mi - 10:11(10:11/mi) 150cal 5.89/8.25mph 5) 0.01mi - 2(5:53/mi) 10.2/7.91mph Add a comment	3.1mi, 51:02 Run - General Split Summary === 1) 1mi - 16:05(16:05/mi) 95cal 3.73/5.3mph 2) 1mi - 16:34(16:34/mi) 105cal 3.62/4.8mph 3) 0.01mi - 8(18:40/mi) 3.21/3.01mph 4) 1mi - 17:10(17:10/mi) 109cal 3.5/4.32mph 5) 0.05mi - 1:05(20:20/mi) 6cal 2.95/3.67mph Add a comment 15.7mi, 45:00 Bike - General Split Summary === 1) 15.69mi - 45:00(2:52/mi) 826cal 20.92/0mph Add a comment 1.3mi, 22:27 Walk - Commute Split Summary === 1) 1mi - 16:40(16:40/mi) 107cal 3.6/3.99mph 2) 0.34mi - 5:47(16:54/mi) 34cal 3.55/3.86mph Add a comment	4.9mi, 1:20:04 Run - General Split Summary === 1) 1mi - 15:32(15:32/mi) 93cal 3.86/4.95mph 2) 1mi - 15:25(15:25/mi) 103cal 3.89/6.43mph 3) 1mi - 16:18(16:18/mi) 107cal 3.68/4.36mph 4) 1mi - 16:59(16:59/mi) 109cal 3.53/3.99mph 5) 0.93mi - 15:51(17:05/mi) 101cal 3.51/3.86mph Add a comment

RogerB
M50 Berkshire

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

RogerB M50 Berkshire

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

RogerB
M50 Berkshire