RogerB

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 biggest challenge that awaits you? Keeping going as I keep getting older

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My parkrun
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Recent Training
19th Apr	General	3.6mi	34:44
16th Apr	Exercise Bike	21.8mi	1:00:01
14th Apr	Run-Walk	5.2mi	57:52
13th Apr	General	5.4mi	1:35:13
13th Apr	General	60.3mi	4:17:28

12 Month Benchmarks	Run	Bike
Mile	8:10	1:57
5k	27:11	7:58
5mi	53:00	13:38
10k	1:13:17	17:22

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2015	2017	2018	PB	WB
3.5mi	1							25:54 62.80		25:54 7:24/mi	62.80
13.1mi	9	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	1:35:07 7:16/mi	63.34
26.2mi	2				4:04:19 51.31	3:38:28 57.82				3:38:28 8:20/mi	57.82

2023		Result	WAVA	Distance
28 May	RideLondon-Essex	5:52:36	0.00	100mi
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	62.80	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	51.31	26.2mi
2008		Result	WAVA	Distance
6 Dec	The Grim Challenge	1:36:32	36.80	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
2024	52	30	41	19	0	0	0	0	0	0	0	0	142
2024	16	18	25	16	0	0	0	0	0	0	0	0	74
2024	0	21	80	139	0	0	0	0	0	0	0	0	240
2023	59	44	44	62	62	82	50	75	54	40	20	28	620
2023	0	0	0	0	0	0	0.2	0	0	0	0	0	0.2
2023	10	12	53	10	8	16	18	15	23	9	8	4	187
2023	20	9	56	204	393	117	60	96	86	0	11	27	1080
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	25	20	9	0	326
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

Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30
7mi, 2:12:43 Walk - General 1) 1mi - 18:15(18:15/mi) 113cal 3.29/7.28mph 2) 1mi - 19:59(19:59/mi) 105cal 3/6.68mph 3) 1mi - 23:44(23:44/mi) 103cal 2.53/3.76mph 4) 1mi - 18:28(18:28/mi) 103cal 3.25/3.76mph 5) 1mi - 17:27(17:27/mi) 102cal 3.44/3.78mph 6) 1mi - 18:10(18:10/mi) 105cal 3.3/6.12mph 7) 1mi - 16:37(16:37/mi) 107cal 3.61/18.54mph 8) 0.02mi - 4(3:01/mi) 1cal 19.9/15.67mph Add a comment	-	-	21.5mi, 1:00:00 Bike - Exercise Bike 1) 0mi - 1:00:01(0/mi) 141/160bpm [INFb/mi] 805cal Add a comment	3.4mi, 30:39 Run - General 1) 1mi - 8:54(8:54/mi) 131/158bpm [1166b/mi] 109cal 6.74/7.78mph 2) 1mi - 9:01(9:01/mi) 149/155bpm [1345b/mi] 129cal 6.65/7.62mph 3) 1mi - 9:06(9:06/mi) 152/157bpm [1382b/mi] 133cal 6.6/7.78mph 4) 0.44mi - 3:38(8:20/mi) 157/166bpm [1308b/mi] 55cal 7.2/9.41mph Add a comment	6.3mi, 1:14:05 Run - Run-Walk 1) 1mi - 13:36(13:36/mi) 135cal 4.41/6.89mph 2) 1mi - 10:57(10:57/mi) 148cal 5.48/6.93mph 3) 1mi - 12:13(12:13/mi) 143cal 4.91/7.1mph 4) 1mi - 10:33(10:33/mi) 148cal 5.69/6.78mph 5) 1mi - 11:32(11:32/mi) 150cal 5.2/7.24mph 6) 1mi - 12:46(12:46/mi) 143cal 4.7/7.14mph 7) 0.26mi - 2:29(9:29/mi) 39cal 6.33/7.2mph Add a comment	4mi, 1:38:45 Walk - General 1) 1mi - 21:48(21:48/mi) 106cal 2.75/3.84mph 2) 1mi - 27:39(27:39/mi) 110cal 2.17/4.51mph 3) 1mi - 27:15(27:15/mi) 106cal 2.2/3.7mph 4) 0.97mi - 22:03(22:38/mi) 103cal 2.65/3.47mph Add a comment
Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6
19.1mi, 1:13:20 Bike - General 1) 5mi - 18:27(3:41/mi) 300cal 16.25/22.4mph 2) 5mi - 19:19(3:52/mi) 291cal 15.53/22.71mph 3) 5mi - 19:53(3:59/mi) 297cal 15.09/18.05mph 4) 4.05mi - 15:40(3:52/mi) 269cal 15.51/19.66mph Add a comment 4.7mi, 1:34:08 Walk - General 1) 1mi - 22:47(22:47/mi) 105cal 2.64/4.7mph 2) 1mi - 20:01(20:01/mi) 106cal 3/5.13mph 3) 1mi - 19:17(19:17/mi) 105cal 3.11/6.28mph 4) 1mi - 18:17(18:17/mi) 102cal 3.28/4.74mph 5) 0.71mi - 13:46(19:17/mi) 77cal 3.11/5.01mph Add a comment	5.8mi, 2:09:52 Walk - General 1) 1mi - 28:59(28:59/mi) 109cal 2.07/3.63mph 2) 1mi - 22:34(22:34/mi) 104cal 2.66/3.65mph 3) 1mi - 21:01(21:01/mi) 106cal 2.85/3.49mph 4) 1mi - 18:50(18:50/mi) 104cal 3.19/3.95mph 5) 1mi - 21:03(21:03/mi) 106cal 2.85/3.88mph 6) 0.8mi - 17:25(21:41/mi) 85cal 2.77/3.84mph Add a comment 19.1mi, 1:18:57 Bike - General 1) 5mi - 22:29(4:30/mi) 113/126bpm [508b/mi] 201cal 13.35/18.95mph 2) 5mi - 21:11(4:14/mi) 123/140bpm [521b/mi] 212cal 14.16/21.64mph 3) 5mi - 20:25(4:05/mi) 116/129bpm [474b/mi] 143cal 14.69/17.41mph 4) 4.05mi - 14:52(3:40/mi) 126/154bpm [463b/mi] 139cal 16.33/23.65mph Add a comment	-	-	-	3.8mi, 51:03 Run - Run-Walk 1) 1mi - 13:28(13:28/mi) 129cal 4.46/7.14mph 2) 1mi - 15:29(15:29/mi) 112cal 3.87/7.76mph 3) 1mi - 12:15(12:15/mi) 136cal 4.9/9.75mph 4) 0.75mi - 9:51(13:04/mi) 93cal 4.59/8.83mph Add a comment	4.6mi, 1:39:14 Walk - General 1) 1mi - 21:19(21:19/mi) 105cal 2.81/3.49mph 2) 1mi - 21:23(21:23/mi) 104cal 2.81/3.84mph 3) 1mi - 22:14(22:14/mi) 106cal 2.7/3.97mph 4) 1mi - 23:33(23:33/mi) 107cal 2.55/6.66mph 5) 0.57mi - 10:46(19:02/mi) 59cal 3.15/3.74mph Add a comment 38mi, 2:44:07 Bike - Road Biking 1) 5mi - 21:02(4:12/mi) 111/133bpm [467b/mi] 187cal 14.27/34.15mph 2) 5mi - 25:04(5:01/mi) 128/144bpm [642b/mi] 276cal 11.97/24.75mph 3) 5mi - 25:23(5:05/mi) 117/161bpm [594b/mi] 178cal 11.82/24.46mph 4) 5mi - 19:34(3:55/mi) 122/147bpm [477b/mi] 155cal 15.34/33.92mph 5) 5mi - 19:12(3:50/mi) 114/127bpm [438b/mi] 94cal 15.63/22.04mph 6) 5mi - 24:28(4:54/mi) 119/147bpm [582b/mi] 179cal 12.26/19.22mph 7) 5mi - 17:52(3:34/mi) 119/137bpm [425b/mi] 131cal 16.79/23.79mph 8) 3.01mi - 11:32(3:50/mi) 125/154bpm [479b/mi] 100cal 15.66/22.54mph Add a comment
Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
-	3.4mi, 30:31 Run - General 1) 1mi - 9:31(9:31/mi) 123/140bpm [1170b/mi] 102cal 6.31/7.28mph 2) 1mi - 9:06(9:06/mi) 150/172bpm [1365b/mi] 133cal 6.59/7.2mph 3) 1mi - 8:49(8:49/mi) 156/170bpm [1376b/mi] 131cal 6.8/8.1mph 4) 0.38mi - 3:05(8:07/mi) 164/169bpm [1332b/mi] 49cal 7.38/9.02mph Add a comment	-	-	-	3.6mi, 1:08:16 Walk - General 1) 1mi - 17:43(17:43/mi) 99cal 3.39/5.16mph 2) 1mi - 18:44(18:44/mi) 103cal 3.2/3.84mph 3) 1mi - 18:19(18:19/mi) 102cal 3.27/3.84mph 4) 0.64mi - 13:30(20:56/mi) 68cal 2.87/3.84mph Add a comment	5.4mi, 1:35:13 Walk - General 1) 1mi - 18:17(18:17/mi) 101cal 3.28/4.03mph 2) 1mi - 17:18(17:18/mi) 100cal 3.47/4.05mph 3) 1mi - 16:56(16:56/mi) 101cal 3.54/3.84mph 4) 1mi - 16:53(16:53/mi) 99cal 3.55/5.7mph 5) 1mi - 18:33(18:33/mi) 102cal 3.23/7.12mph 6) 0.36mi - 7:16(20:06/mi) 37cal 2.98/3.86mph Add a comment 60.3mi, 4:17:28 Bike - General 1) 5mi - 21:25(4:17/mi) 125/141bpm [535b/mi] 243cal 14.01/20.08mph 2) 5mi - 22:06(4:25/mi) 132/152bpm [583b/mi] 262cal 13.57/22.23mph 3) 5mi - 22:59(4:36/mi) 134/152bpm [616b/mi] 250cal 13.05/25.74mph 4) 5mi - 23:21(4:40/mi) 124/143bpm [579b/mi] 167cal 12.85/18.66mph 5) 5mi - 20:33(4:07/mi) 125/141bpm [514b/mi] 152cal 14.6/30.43mph 6) 5mi - 22:05(4:25/mi) 120/141bpm [530b/mi] 125cal 13.59/21.06mph 7) 5mi - 23:10(4:38/mi) 124/156bpm [574b/mi] 173cal 12.95/30.6mph 8) 5mi - 20:36(4:07/mi) 135/152bpm [556b/mi] 233cal 14.57/23mph 9) 5mi - 20:01(4:00/mi) 120/150bpm [481b/mi] 103cal 14.98/24.86mph 10) 5mi - 20:17(4:03/mi) 122/138bpm [495b/mi] 127cal 14.8/23.15mph 11) 5mi - 20:28(4:06/mi) 121/139bpm [495b/mi] 115cal 14.66/19.39mph 12) 5mi - 19:16(3:51/mi) 128/138bpm [493b/mi] 163cal 15.58/21.81mph 13) 0.31mi - 1:12(3:50/mi) 123/126bpm [472b/mi] 6cal 15.65/20.71mph Add a comment
Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
5.2mi, 57:52 Run - Run-Walk 1) 1mi - 12:02(12:02/mi) 149cal 4.99/7.58mph 2) 1mi - 10:49(10:49/mi) 151cal 5.55/6.3mph 3) 1mi - 11:25(11:25/mi) 148cal 5.25/6.62mph 4) 1mi - 10:55(10:55/mi) 152cal 5.5/5.89mph 5) 1mi - 10:53(10:53/mi) 147cal 5.51/6.76mph 6) 0.19mi - 1:48(9:29/mi) 27cal 6.32/6.95mph Add a comment	-	21.8mi, 1:00:01 Bike - Exercise Bike 1) 0mi - 1:00:01(0/mi) 142/162bpm [INFb/mi] 823cal Add a comment	-	-	3.6mi, 34:44 Run - General 1) 1mi - 9:52(9:52/mi) 155/193bpm [1529b/mi] 131cal 6.08/7.81mph 2) 1mi - 11:31(11:31/mi) 135/154bpm [1555b/mi] 143cal 5.21/6.55mph 3) 1mi - 8:33(8:33/mi) 142/152bpm [1215b/mi] 115cal 7.01/8.12mph 4) 0.58mi - 4:48(8:20/mi) 150/166bpm [1249b/mi] 69cal 7.21/9.79mph Add a comment	-

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