rosec2

About Me
New runner! Doing Couch to 5k with first 5k fun run booked for Feb 14th Show More...

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Recent Training
20th Apr	General	94.1mi	6:52:56
19th Apr	General	34.8mi	2:42:23
16th Apr	Strength	0mi	46:14
16th Apr	Treadmill	0.6mi	10:56
14th Apr	General	13.2mi	3:23:45

12 Month Benchmarks	Run	Bike
Mile	10:25	2:00
5k	36:03	8:17
5mi	1:06:35	14:01
10k	1:25:55	17:51
10mi	2:37:55	32:01
Half	3:21:48	42:48

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Best Times
Best WAVA

Dist	Races	2010	2011	2015	PB	WB
3.5mi	1	31:54 53.05			31:54 9:07/mi	53.05
4mi	1	36:55 52.54			36:55 9:14/mi	52.54
6mi	1			1:34:00 32.34	1:34:00 15:40/mi	32.34
10km	1		56:45 54.10		56:45 9:08/mi	54.10
6.5mi	1			1:09:03 47.85	1:09:03 10:37/mi	47.85
12km	1			1:17:56 49.31	1:17:56 10:27/mi	49.31
10mi	1	1:35:02 53.08			1:35:02 9:30/mi	53.08
13mi	1	2:47:00 39.39			2:47:00 12:51/mi	39.39
13.1mi	1	2:20:17 46.97			2:20:17 10:43/mi	46.97
26.2mi	2			4:51:25 48.08	4:51:25 11:07/mi	48.08

2016		Result	WAVA	Distance
28 Feb	Heartbreaker Half Marathon		0.00	13.1mi
2015		Result	WAVA	Distance
25 Oct	The Stickler		0.00	10.1mi
11 Oct	Studland Stampede PB	1:17:56	49.31	12km
4 Oct	The Great Clarendon Marathon	5:22:33	43.80	26.2mi
18 Jul	Haytor Heller PB	1:34:00	32.34	6mi
11 Jul	Maiden Castle Loop PB	1:09:03	47.85	6.5mi
24 Jun	Poole Runners Summer Series		0.00	3.5mi
26 Apr	London Marathon PB	4:51:25	48.08	26.2mi
2014		Result	WAVA	Distance
9 Mar	The Cub		0.00	9mi
2011		Result	WAVA	Distance
5 Jun	Poole Festival of Running 10k PB	56:45	54.10	10km
2010		Result	WAVA	Distance
21 Nov	Wimborne 10 PB	1:35:02	53.08	10mi
5 Sep	The Beast PB	2:47:00	39.39	13mi
20 Aug	Poole Summer Time Trials (5) PB	31:54	53.05	3.5mi
4 Aug	Swanage Carnival PB	36:55	52.54	4mi
17 Jul	Swanage Half Marathon PB	2:20:17	46.97	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	8	0	2	0	0	0	0	0	0	0	0	0	11
2024	0.2	0.2	0.1	0	0	0	0	0	0	0	0	0	0.5
2024	29	46	49	29	0	0	0	0	0	0	0	0	153
2024	0	0	242	166	0	0	0	0	0	0	0	0	408
2023	13	20	3	6	8	19	4	0	0	7	4	12	94
2023	0.1	0	0.3	0	0.6	1.4	0	0	0.7	0.4	0.2	0.2	4
2023	10	44	27	27	12	8	18	22	37	6	11	0	222
2023	10	57	215	377	297	87	148	300	338	90	33	0	1951
2022	19	1	16	7	5	0	3	2	0	2	0	0	55
2022	0.2	0.2	0	0	0	0.2	1.3	1	0.2	0.1	0	0	3.2
2022	70	38	53	59	54	11	29	38	13	24	27	3	420
2022	0	0	30	224	69	97	172	194	125	95	18	0	1024
2021	5	6	13	7	8	6	3	4	2	6	0	4	62
2021	0	0	0	0	0	0.2	0	0	0.8	0	0	0.2	1.3
2021	149	133	150	158	200	110	101	76	61	113	45	29	1324
2021	2	20	23	58	14	28	35	56	11	18	2	28	295
2020	16	14	14	17	3	0	0	7	0	3	0	5	79
2020	0	0	0	0	0	0	0	1.5	0.4	0	0	0	2
2020	69	81	68	109	112	74	107	113	83	84	105	78	1084
2020	26	0	0	16	88	129	207	26	131	90	120	56	890
2019	0	0	0	0	0	0	0	0	0	0	0.5	0	0.5
2019	52	36	102	39	98	55	105	87	108	85	42	47	857
2019	0	0	0	21	4	56	35	12	40	0	0	0	168
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2018	65	56	7	72	63	26	41	0	3	16	10	16	374
2018	0	0	0	0	0	24	127	17	112	70	76	8	435
2017	112	135	66	18	45	73	96	67	47	91	75	69	893
2017	16	0	18	122	50	74	9	46	3	36	18	29	422
2016	116	102	126	127	104	121	103	122	105	108	101	114	1348
2016	0	0	0	0	4	0	5	1	0	0	0	0	10
2015	77	76	100	90	68	68	92	100	80	100	75	86	1012
2014	0	0	0	0	0	0	0	0	0	0	42	37	79
2010	7	0	0	0	0	0	0	0	0	0	0	0	7

Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2
-	-	-	51.1mi, 3:54:47 Bike - General 1) 5mi - 30:24(6:05/mi) 110/145bpm [669b/mi] 170cal 76/104rpm 73/407W 9.87/22.25mph 2) 5mi - 20:12(4:02/mi) 122/150bpm [493b/mi] 152cal 74/99rpm 105/362W 14.85/26.11mph 3) 5mi - 24:01(4:48/mi) 124/157bpm [595b/mi] 177cal 68/105rpm 103/375W 12.49/24.67mph 4) 5mi - 21:47(4:21/mi) 125/158bpm [544b/mi] 169cal 70/103rpm 109/481W 13.78/21.54mph 5) 5mi - 25:10(5:02/mi) 131/170bpm [659b/mi] 204cal 67/94rpm 115/428W 11.92/27.95mph 6) 5mi - 24:48(4:58/mi) 139/165bpm [689b/mi] 239cal 72/95rpm 140/328W 12.1/33.12mph 7) 5mi - 23:18(4:40/mi) 138/171bpm [643b/mi] 186cal 64/106rpm 113/386W 12.87/34mph 8) 5mi - 21:48(4:22/mi) 139/169bpm [606b/mi] 163cal 68/93rpm 104/397W 13.76/30.2mph 9) 5mi - 21:05(4:13/mi) 135/163bpm [569b/mi] 163cal 74/103rpm 109/463W 14.22/24.61mph 10) 5mi - 17:22(3:28/mi) 137/168bpm [476b/mi] 144cal 76/95rpm 118/409W 17.27/25.55mph 11) 1.05mi - 4:52(4:39/mi) 141/158bpm [655b/mi] 44cal 73/93rpm 131/397W 12.92/18.41mph Add a comment	6.3mi, 1:52:18 Run - General 1) 1mi - 18:41(18:41/mi) 106/132bpm [1980b/mi] 127cal 129/427W 2) 1mi - 21:53(21:53/mi) 117/139bpm [2561b/mi] 152cal 135/411W 3) 1mi - 17:36(17:36/mi) 116/149bpm [2042b/mi] 135cal 179/409W 4) 1mi - 17:56(17:56/mi) 113/147bpm [2026b/mi] 112cal 143/314W 5) 1mi - 14:53(14:53/mi) 121/142bpm [1800b/mi] 109cal 153/314W 6) 1mi - 15:27(15:27/mi) 119/144bpm [1839b/mi] 117cal 159/367W 7) 0.31mi - 5:53(18:48/mi) 115/128bpm [2162b/mi] 35cal 137/350W Add a comment	-	-
Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9
0mi, 42:09 Cross - Strength Add a comment 0.7mi, 9:49 Run - Treadmill 1) 0.72mi - 9:49(13:39/mi) 97/123bpm [1324b/mi] 52cal 222/243W Add a comment	-	-	10mi, 2:38:24 Run - General 1) 1mi - 13:34(13:34/mi) 125/155bpm [1696b/mi] 130cal 219/362W 2) 1mi - 14:34(14:34/mi) 133/155bpm [1938b/mi] 132cal 172/362W 3) 1mi - 16:54(16:54/mi) 134/153bpm [2264b/mi] 144cal 156/367W 4) 1mi - 30:46(30:47/mi) 117/149bpm [3601b/mi] 146cal 60/295W 5) 1mi - 15:53(15:53/mi) 135/149bpm [2144b/mi] 129cal 171/339W 6) 1mi - 12:17(12:17/mi) 152/165bpm [1867b/mi] 132cal 254/366W 7) 0.66mi - 9:06(13:43/mi) 159/167bpm [2180b/mi] 101cal 240/365W 8) 1mi - 15:31(15:31/mi) 149/166bpm [2311b/mi] 143cal 180/365W 9) 1mi - 12:43(12:43/mi) 148/166bpm [1881b/mi] 122cal 211/339W 10) 1mi - 13:04(13:04/mi) 153/165bpm [1999b/mi] 124cal 214/358W 11) 0.34mi - 4:02(11:43/mi) 160/163bpm [1875b/mi] 46cal 285/390W Add a comment 0.4mi, 5:04 Run - General 1) 0.39mi - 5:04(12:52/mi) 120/132bpm [1544b/mi] 45cal 213/309W Add a comment	-	-	0mi, 57:41 Cross - Strength Add a comment
Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
3.2mi, 40:13 Run - General 1) 0.44mi - 5:00(11:15/mi) 112/118bpm [1261b/mi] 48cal 260/334W 2) 1mi - 12:25(12:25/mi) 137/146bpm [1700b/mi] 125cal 248/322W 3) 1mi - 12:06(12:06/mi) 145/158bpm [1754b/mi] 128cal 269/379W 4) 0.04mi - 30(13:21/mi) 161/163bpm [2151b/mi] 5cal 257/264W 5) 0.75mi - 10:13(13:34/mi) 136/160bpm [1845b/mi] 94cal 209/351W Add a comment	0mi, 54:06 Cross - Strength Add a comment 0.7mi, 10:04 Run - Treadmill 1) 0.71mi - 10:04(14:10/mi) 93/101bpm [1317b/mi] 46cal 213/245W Add a comment	-	37.1mi, 2:46:07 Bike - General 1) 5mi - 21:56(4:23/mi) 126/159bpm [553b/mi] 206cal 75/93rpm 136/337W 13.68/17.72mph 2) 5mi - 22:12(4:26/mi) 123/163bpm [546b/mi] 178cal 67/96rpm 114/411W 13.51/28.45mph 3) 5mi - 25:41(5:08/mi) 128/161bpm [658b/mi] 224cal 73/97rpm 125/382W 11.68/27.05mph 4) 5mi - 26:49(5:22/mi) 123/166bpm [660b/mi] 186cal 63/98rpm 95/371W 11.19/28.64mph 5) 5mi - 19:46(3:57/mi) 123/154bpm [486b/mi] 151cal 71/96rpm 107/341W 15.18/27.86mph 6) 5mi - 19:20(3:52/mi) 122/166bpm [472b/mi] 134cal 69/90rpm 96/397W 15.52/32.69mph 7) 5mi - 20:35(4:07/mi) 126/159bpm [519b/mi] 151cal 74/94rpm 102/407W 14.57/21.71mph 8) 2.13mi - 9:47(4:36/mi) 132/159bpm [607b/mi] 71cal 73/90rpm 102/355W 13.05/20.22mph Add a comment	13.2mi, 3:23:45 Run - General 1) 1mi - 11:43(11:43/mi) 125/156bpm [1464b/mi] 113cal 248/357W 2) 1mi - 12:43(12:43/mi) 149/158bpm [1895b/mi] 129cal 231/363W 3) 1mi - 14:55(14:55/mi) 145/156bpm [2164b/mi] 142cal 186/371W 4) 1mi - 17:10(17:10/mi) 140/155bpm [2402b/mi] 137cal 167/353W 5) 1mi - 18:02(18:02/mi) 143/155bpm [2578b/mi] 143cal 175/332W 6) 1mi - 14:43(14:43/mi) 134/148bpm [1972b/mi] 110cal 171/324W 7) 1mi - 16:55(16:55/mi) 138/153bpm [2334b/mi] 134cal 173/359W 8) 1mi - 20:04(20:04/mi) 137/151bpm [2749b/mi] 143cal 138/304W 9) 1mi - 14:55(14:55/mi) 140/159bpm [2088b/mi] 112cal 159/350W 10) 1mi - 16:46(16:46/mi) 141/160bpm [2364b/mi] 128cal 139/297W 11) 1mi - 13:19(13:19/mi) 146/163bpm [1944b/mi] 125cal 191/308W 12) 1mi - 15:31(15:31/mi) 143/156bpm [2219b/mi] 127cal 178/319W 13) 1mi - 13:39(13:39/mi) 144/155bpm [1966b/mi] 115cal 198/310W 14) 0.22mi - 3:20(15:16/mi) 138/148bpm [2106b/mi] 25cal 164/360W Add a comment	-	0mi, 46:14 Cross - Strength Add a comment 0.6mi, 10:56 Run - Treadmill 1) 0.6mi - 10:56(18:05/mi) 108/123bpm [1952b/mi] 73cal 163/326W Add a comment
Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23
-	-	34.8mi, 2:42:23 Bike - General 1) 3.95mi - 20:00(5:04/mi) 132/163bpm [669b/mi] 193cal 76/97rpm 141/388W 11.84/24.55mph 2) 2.14mi - 10:00(4:40/mi) 133/160bpm [622b/mi] 85cal 69/91rpm 122/398W 12.84/27.34mph 3) 5mi - 22:52(4:34/mi) 125/154bpm [572b/mi] 175cal 72/91rpm 107/331W 13.12/29.37mph 4) 5mi - 27:44(5:33/mi) 124/156bpm [688b/mi] 195cal 72/97rpm 97/356W 10.82/30.04mph 5) 2.12mi - 9:24(4:26/mi) 130/163bpm [577b/mi] 81cal 68/92rpm 124/432W 13.52/24.15mph 6) 1.52mi - 10:00(6:36/mi) 155/168bpm [1023b/mi] 117cal 74/90rpm 176/356W 9.1/14.46mph 7) 5mi - 22:26(4:29/mi) 132/163bpm [592b/mi] 156cal 68/94rpm 96/438W 13.37/32.06mph 8) 5mi - 20:39(4:08/mi) 125/160bpm [516b/mi] 136cal 71/92rpm 90/413W 14.53/21.52mph 9) 4.41mi - 16:55(3:50/mi) 129/159bpm [495b/mi] 117cal 67/104rpm 95/354W 15.65/31.66mph 10) 0.66mi - 2:23(3:37/mi) 143/148bpm [518b/mi] 24cal 79/95rpm 148/318W 16.55/23.77mph Add a comment	94.1mi, 6:52:56 Bike - General 1) 5mi - 20:12(4:02/mi) 125/151bpm [505b/mi] 170cal 73/98rpm 120/381W 14.85/22.73mph 2) 5mi - 22:38(4:32/mi) 132/160bpm [597b/mi] 196cal 77/102rpm 125/373W 13.26/24.98mph 3) 5mi - 22:59(4:36/mi) 131/166bpm [602b/mi] 192cal 73/102rpm 119/434W 13.05/29.68mph 4) 5mi - 21:59(4:24/mi) 125/158bpm [549b/mi] 168cal 71/97rpm 108/419W 13.65/26.68mph 5) 5mi - 21:33(4:19/mi) 133/161bpm [573b/mi] 184cal 73/105rpm 122/413W 13.92/29.39mph 6) 5mi - 25:39(5:08/mi) 136/162bpm [698b/mi] 224cal 72/101rpm 126/388W 11.7/24.55mph 7) 5mi - 17:45(3:33/mi) 125/156bpm [444b/mi] 113cal 71/99rpm 86/413W 16.9/27.57mph 8) 5mi - 20:34(4:07/mi) 128/153bpm [527b/mi] 149cal 68/98rpm 101/384W 14.58/29.58mph 9) 5mi - 21:42(4:20/mi) 142/161bpm [616b/mi] 205cal 71/100rpm 138/417W 13.82/28.16mph 10) 5mi - 20:32(4:06/mi) 134/160bpm [550b/mi] 162cal 72/98rpm 112/288W 14.61/29.58mph 11) 5mi - 23:04(4:37/mi) 135/154bpm [623b/mi] 205cal 73/97rpm 128/325W 13/29.18mph 12) 5mi - 23:39(4:44/mi) 136/154bpm [643b/mi] 207cal 73/92rpm 126/279W 12.69/27.47mph 13) 5mi - 24:41(4:56/mi) 140/159bpm [691b/mi] 208cal 69/100rpm 121/362W 12.16/27.34mph 14) 5mi - 20:58(4:12/mi) 137/157bpm [575b/mi] 157cal 74/95rpm 105/397W 14.3/26.78mph 15) 5mi - 20:58(4:12/mi) 136/155bpm [570b/mi] 175cal 72/100rpm 119/370W 14.31/30.87mph 16) 5mi - 22:40(4:32/mi) 134/158bpm [608b/mi] 190cal 71/96rpm 120/388W 13.23/26.82mph 17) 5mi - 22:40(4:32/mi) 129/150bpm [585b/mi] 158cal 70/93rpm 96/293W 13.23/25.55mph 18) 5mi - 19:51(3:58/mi) 131/141bpm [520b/mi] 148cal 77/95rpm 104/279W 15.11/29.51mph 19) 4.05mi - 18:52(4:39/mi) 124/140bpm [578b/mi] 115cal 71/95rpm 81/354W 12.88/22.13mph Add a comment	-	-	-

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