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RogMonty

Last on at 9am, 24th Apr 2025

M55

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Harpenden Arrows

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Recent Blogs
Montane Cheviot Goat..Incredible experience	Dec 2017

My parkrun
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Recent Training
14th Jul	General	6.1mi	50:49
13th Jul	General	20.3mi	1:26:23
13th Jul	General	5mi	1:42:07
11th Jul	General	1.4mi	1:12:55
11th Jul	General	2.1mi	51:39

12 Month Benchmarks	Run	Bike
Mile	7:01	2:46
5k	22:47	10:59
5mi	39:01	18:12
10k	49:53	23:15
10mi	1:25:46	38:53
Half	1:56:29	52:00
20mi	3:43:35	1:22:48
Mara	6:31:52	1:54:26
50k	7:31:30	2:22:52
40mi	10:32:50	0
75k	13:34:28	0
50mi	14:19:53	0

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	PB	WB
5km	15			18:45 76.67	18:49 77.01	19:49 73.71		19:41 75.41	18:45 6:02/mi	77.01
5mi	7			31:32 74.25					31:32 6:18/mi	74.25
9.3km	1				38:58 70.23				38:58 6:45/mi	70.23
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 69.65	1:06:59 72.18	1:05:18 74.04			1:05:18 6:32/mi	74.04
13.1mi	7	1:26:27 71.88	1:27:57 71.25	1:27:54 71.90	1:27:03 73.87			1:29:28 73.15	1:26:27 6:36/mi	73.87
20mi	11	2:15:09 71.22	2:21:55 68.42	2:17:32 71.22	2:20:01 70.57	2:19:26 71.50			2:15:09 6:45/mi	71.50
26.2mi	6	2:58:15 72.12	2:59:17 72.34	2:59:38 72.84	3:03:43 71.86			3:09:05 71.75	2:58:15 6:48/mi	72.84
27.4mi	1			3:50:02 60.50					3:50:02 8:24/mi	60.50
100km	3			10:52:57 59.74	8:56:53 72.65				8:56:53 8:38/mi	72.65
100mi	1					21:34:11 57.17			21:34:11 12:57/mi	57.17
105.6mi	1			22:59:20 56.65					22:59:20 13:04/mi	56.65
215mi	1						70:04:57 23.56		70:04:57 19:33/mi	23.56

2019		Result	WAVA	Distance
7 Dec	Montane Cheviot Goat	14:45:00	39.07	55mi
22 Jun	St Albans parkrun SB	19:41	75.41	5km
20 Apr	St Albans parkrun	20:22	72.29	5km
14 Apr	Brighton Marathon SB	3:09:05	71.75	26.2mi
6 Apr	Allendale Challenge	4:23:00	51.17	26mi
2 Mar	Portobello parkrun, Edinburgh	20:32	71.70	5km
17 Feb	The Quicksilver Hampton Court Half Marathon SB	1:29:28	73.15	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	23.56	215mi
2017		Result	WAVA	Distance
2 Dec	Montane Cheviot Goat	13:57:13	40.55	55mi
25 Nov	Heartwood Forest parkrun	19:50	73.64	5km
18 Nov	Torquay parkrun	25:24	57.50	5km
11 Nov	St Peters parkrun	20:15	72.13	5km
14 Oct	Heartwood Forest parkrun SB	19:49	73.71	5km
7 Oct	Heartwood Forest parkrun	20:07	72.61	5km
5 Aug	North Downs Way 100 PB	21:34:11	57.17	100mi
1 Jul	The 61st Chevy Chase	3:49:40	43.80	20mi
2 Apr	Oakley 20	2:20:47	70.81	20mi
12 Mar	Finchley 20 SB	2:19:26	71.50	20mi
22 Jan	Fred Hughes 10 PB	1:05:18	74.04	10mi
2016		Result	WAVA	Distance
27 Dec	Buntingford 10 SB	1:06:59	72.18	10mi
18 Dec	Sunday League XC #3 Willian	32:26	72.78	5mi
27 Nov	Watford Autumn 10K PB	38:58	70.23	9.3km
20 Nov	St Neots Riverside Half Marathon SB	1:27:03	73.87	13.1mi
13 Nov	Sunday League XC #2 Grovelands	33:54	69.63	5mi
23 Oct	Sunday League XC #1 Cheshunt	31:38	74.62	5mi
6 Aug	Druridge Bay parkrun	20:22	71.15	5km
18 Jun	St Albans parkrun SB	18:49	77.01	5km
28 May	St Albans parkrun	19:08	75.73	5km
22 May	Wheathampstead 10k SB	40:27	72.83	10km
15 May	Beerlovers' Marathon	4:43:58	46.91	26.2mi
24 Apr	London Marathon SB	3:03:43	71.86	26.2mi
27 Mar	Canalathon 100km PB	8:56:53	72.65	100km
20 Mar	Gade Valley Harriers VLM Training run #3	2:24:25	68.42	20mi
13 Mar	Finchley 20 SB	2:20:01	70.57	20mi
14 Feb	Sunday League XC #5 Royston	41:13	61.46	5.4mi
17 Jan	Sunday League XC #4 Watford			6.1mi
2015		Result	WAVA	Distance
19 Dec	St Albans parkrun PB	18:45	76.67	5km
6 Dec	Sunday League XC #3 Willian	33:09	70.63	5mi
29 Nov	Hatfield 5 PB	31:32	74.25	5mi
22 Nov	Sunday League XC #2 Trent Park	31:52	73.47	5mi
15 Nov	Autumn Challenge 10K	40:00	73.04	10km
18 Oct	Sunday League XC #1 Cheshunt	31:46	73.70	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	76.20	5km
13 Sep	Dunstable Downs Marathon Challenge PB	3:50:02	60.50	27.4mi
6 Sep	Maidenhead Half Marathon	1:30:23	70.53	13.1mi
15 Aug	Stour Valley Path 100km	11:56:35	54.43	100km
25 Jul	Adidas Thunder Run 24 PB	22:59:20	56.65	105.6mi
11 Jul	Race to the Stones 100k SB	10:52:57	59.74	100km
4 Jul	Chevy Chase	3:54:16	42.18	20mi
27 Jun	St Albans parkrun	19:08	75.14	5km
14 Jun	St Albans Half Marathon	1:32:53	68.63	13.1mi
7 Jun	Whipsnade 10k Stampede	40:33	72.05	10km
26 Apr	London Marathon SB	2:59:38	72.84	26.2mi
11 Apr	St Albans parkrun	19:43	72.35	5km
5 Apr	Marathon Prep Race	2:23:00	68.49	20mi
29 Mar	Oakley 20	2:21:00	69.46	20mi
8 Mar	Finchley 20 SB	2:17:32	71.22	20mi
8 Feb	Wokingham Half Marathon SB	1:27:54	71.90	13.1mi
18 Jan	Fred Hughes 10 SB	1:08:14	69.65	10mi
2014		Result	WAVA	Distance
12 Oct	Herts 10k SB	39:27	73.45	10km
13 Apr	London Marathon SB	2:59:17	72.34	26.2mi
9 Mar	Finchley 20 SB	2:21:55	68.42	20mi
15 Feb	Garmin Race Your Pace Half Marathon, Dorney Lake SB	1:27:57	71.25	13.1mi
2013		Result	WAVA	Distance
21 Apr	London Marathon PB	2:58:15	72.12	26.2mi
17 Mar	Finchley 20 PB	2:15:09	71.22	20mi
16 Feb	Race Your Pace Half Marathon PB	1:26:27	71.88	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	128	122	74	198	129	177	57	0	0	0	0	0	886
2025	2	41	95	0	0	15	21	0	0	0	0	0	173
2024	192	122	89	158	142	204	222	174	136	125	163	29	1758
2024	0	0	0	0	0	0	0	0	0	0	0	0	0
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	0	0	0	0	0	0	105	0	0	0	0	0	105
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

Wed 18th Jun Jun 18	Thu 19th Jun Jun 19	Fri 20th Jun Jun 20	Sat 21st Jun Jun 21	Sun 22nd Jun Jun 22	Mon 23rd Jun Jun 23	Tue 24th Jun Jun 24
6.1mi, 50:38 Run - General	-	-	53.4mi, 15:05:57 Run - General	-	-	-
Wed 25th Jun Jun 25	Thu 26th Jun Jun 26	Fri 27th Jun Jun 27	Sat 28th Jun Jun 28	Sun 29th Jun Jun 29	Mon 30th Jun Jun 30	Tue 1st Jul Jul 1
-	3.2mi, 28:09 Run - General	11.6mi, 3:41:31 Run - General	5.5mi, 48:37 Run - General	15.2mi, 1:13:57 Bike - General	6.1mi, 50:26 Run - General	0mi, 48:10 Bike - General 0.6mi, 5:27 Run - General
Wed 2nd Jul Jul 2	Thu 3rd Jul Jul 3	Fri 4th Jul Jul 4	Sat 5th Jul Jul 5	Sun 6th Jul Jul 6	Mon 7th Jul Jul 7	Tue 8th Jul Jul 8
0.6mi, 3:35 Bike - General	-	3.1mi, 26:03 Run - General	-	7.4mi, 2:16:35 Run - General 5.7mi, 1:46:42 Run - General	8.1mi, 1:09:24 Run - General	9.4mi, 2:39:35 Run - General
Wed 9th Jul Jul 9	Thu 10th Jul Jul 10	Fri 11th Jul Jul 11	Sat 12th Jul Jul 12	Sun 13th Jul Jul 13	Mon 14th Jul Jul 14	Tue 15th Jul Jul 15
0mi, 50:03 Bike - General	8mi, 1:08:47 Run - General	1.4mi, 1:12:55 Run - General 2.1mi, 51:39 Run - General	-	20.3mi, 1:26:23 Bike - General 5mi, 1:42:07 Run - General	6.1mi, 50:49 Run - General	-

RogMonty

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