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RowlandH M45

About

Race Times

All Races

Mileage

Training

Harpenden Arrows

Races
78
Miles
5832
Miles
3983
Mile
5:20
5000m
18:28
5k
18:43
5M
31:45
10k
39:58
10M
1:04:41
Half
1:28:28
Mara
3:26:22

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Dist	Races	PB	2015	2016	2017	2018	2019	2020
1mi	1	5:20 5:20/mi					5:20
5km	29	18:43 6:01/mi	21:25	18:53	18:57	18:43	18:48
5mi	3	31:45 6:21/mi				31:55	31:45
10km	17	39:58 6:26/mi	47:57	39:58	41:19	43:11
10mi	7	1:04:41 6:28/mi		1:16:00	1:08:34	1:09:43	1:04:45	1:04:41
13.1mi	13	1:28:28 6:45/mi	1:49:38	1:32:00	1:34:46	1:29:44	1:28:28
20.8mi	1	2:57:54 8:33/mi			2:57:54
26.2mi	6	3:26:22 7:53/mi			3:42:44	3:26:22	3:43:37

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	32	0	0	0	0	0	0	0	0	0	0	0	32
2020	154	113	6	44	58	91	35	46	123	47	75	32	823
2019	134	74	71	34	68	115	139	142	167	77	70	112	1204
2019	143	152	183	55	0	0	0	0	0	0	0	0	532
2018	136	130	119	86	91	132	65	159	225	115	99	69	1425
2018	99	51	164	57	71	73	19	0	147	165	201	117	1163
2017	164	56	30	89	106	141	166	145	200	130	72	105	1404
2017	159	158	127	85	52	130	53	0	0	0	0	0	764
2016	0	48	97	89	93	84	77	75	107	94	86	94	944
2016	0	125	192	201	162	86	134	19	130	192	210	73	1524

Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4
-	-	6.3mi, 50:51 Running - General Split Summary === 1) 1m - 8:52(8:52/m) 129cal 6.76/10.67mph 2) 1m - 8:29(8:29/m) 131cal 7.08/7.47mph 3) 1m - 8:49(8:49/m) 126cal 6.81/8.27mph 4) 1m - 8:18(8:18/m) 130cal 7.23/8.72mph 5) 1m - 7:11(7:11/m) 133cal 8.35/10.67mph 6) 1m - 7:02(7:02/m) 131cal 8.53/9.5mph 7) 0.27m - 2:11(8:08/m) 36cal 7.37/9.18mph Add a comment	-	-	-	-
Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11
-	6mi, 47:50 Running - General Split Summary === 1) 1m - 9:08(9:08/m) 128cal 6.57/8.12mph 2) 1m - 7:23(7:23/m) 133cal 8.14/9.81mph 3) 1m - 7:35(7:35/m) 133cal 7.92/9.33mph 4) 1m - 7:43(7:43/m) 132cal 7.77/10.02mph 5) 1m - 8:00(8:00/m) 134cal 7.49/10.77mph 6) 1m - 7:45(7:45/m) 130cal 7.74/9.54mph 7) 0.04m - 16(7:13/m) 4cal 8.31/8.12mph Add a comment	-	-	-	12.7mi, 1:58:10 Running - General Split Summary === 1) 1m - 9:05(9:05/m) 132cal 6.6/7.6mph 2) 1m - 9:05(9:05/m) 130cal 6.61/7.66mph 3) 1m - 8:39(8:39/m) 133cal 6.94/7.66mph 4) 1m - 9:05(9:05/m) 132cal 6.61/9.18mph 5) 1m - 13:30(13:30/m) 127cal 4.44/7.72mph 6) 1m - 10:48(10:48/m) 131cal 5.56/8.2mph 7) 1m - 8:32(8:32/m) 129cal 7.03/7.89mph 8) 1m - 8:47(8:47/m) 136cal 6.83/9.25mph 9) 1m - 9:25(9:25/m) 126cal 6.37/8.58mph 10) 1m - 8:48(8:48/m) 128cal 6.82/8.2mph 11) 1m - 8:12(8:12/m) 132cal 7.32/8.64mph 12) 1m - 8:38(8:38/m) 128cal 6.95/8.08mph 13) 0.7m - 5:36(8:02/m) 90cal 7.46/8.12mph Add a comment	-
Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18
-	-	-	-	3.1mi, 21:19 Running - General Split Summary === 1) 1m - 7:07(7:07/m) 188/201bpm 114cal 8.42/9.12mph 2) 1m - 7:04(7:04/m) 179/184bpm 106cal 8.49/9.98mph 3) 1m - 6:29(6:29/m) 187/192bpm 103cal 9.25/9.5mph 4) 0.11m - 39(6:04/m) 193/196bpm 10cal 9.89/9.52mph Add a comment 0.5mi, 4:05 Running - General Split Summary === 1) 0.47m - 4:05(8:36/m) 176/187bpm 57cal 6.97/21.56mph Add a comment	-	-
Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25
-	-	-	-	-	10mi, 1:25:46 Running - General Split Summary === 1) 1m - 10:04(10:04/m) 125cal 5.96/9.71mph 2) 1m - 8:07(8:07/m) 132cal 7.39/7.97mph 3) 1m - 8:36(8:36/m) 132cal 6.97/7.74mph 4) 1m - 8:25(8:25/m) 128cal 7.12/8.04mph 5) 1m - 8:56(8:56/m) 132cal 6.71/8.37mph 6) 1m - 8:21(8:21/m) 131cal 7.19/7.76mph 7) 1m - 8:24(8:24/m) 131cal 7.15/7.99mph 8) 1m - 8:25(8:25/m) 126cal 7.13/9.96mph 9) 1m - 8:19(8:19/m) 133cal 7.21/8.39mph 10) 1m - 8:08(8:08/m) 133cal 7.37/8.18mph Add a comment	-

2020	Distance	Date	Result	WAVA
Fred Hughes 10	10mi	19 Jan	1:04:41	72.99%
2019	Distance	Date	Result	WAVA
Buntingford 10	10mi	29 Dec	1:04:45	72.92%
Hatfield 5	5mi	24 Nov	31:45	72.84%
St Neots Riverside Half Marathon	13.1mi	17 Nov	1:33:55	66.49%
Abingdon Marathon	26.2mi	20 Oct	3:43:37	58.80%
Harpenden Arrows Track Mile	1mi	3 Oct	5:20	76.45%
Affinity Water Hatfield 5k series 3	5km	25 Sep	18:54	74.64%
Ridlins 5000 challenge	5000mi	18 Sep	18:28	76.40%
Affinity Water Hatfield 5k series 2	5km	11 Sep	18:49	74.97%
Dunstable Downs Challenge - Marathon	26.2mi	1 Sep	4:14:57	51.15%
Affinity Water Hatfield 5k series 1	5km	28 Aug	18:48	75.04%
Barcelona Marathon	26.2mi	10 Mar	4:39:17	46.69%
The Quicksilver Hampton Court Half Marathon	13.1mi	17 Feb	1:28:28	70.00%
Fred Hughes 10	10mi	20 Jan	1:07:08	69.75%
2018	Distance	Date	Result	WAVA
Hatfield 5	5mi	25 Nov	31:55	71.90%
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:29:44	69.01%
Abingdon Marathon	26.2mi	21 Oct	3:26:22	63.19%
Affinity Water Hatfield 5k series 3	5km	3 Oct	18:43	75.38%
Affinity Water Hatfield 5k series 2	5km	19 Sep	19:08	73.20%
Luton Wardown parkrun	5km	15 Sep	19:27	72.01%
Affinity Water Hatfield 5k series 1	5km	5 Sep	18:50	74.37%
Ellenbrook Fields parkrun	5km	25 Aug	19:15	72.76%
St Albans 10k	10km	12 Aug	43:11	65.70%
Brighton Marathon	26.2mi	15 Apr	4:11:46	51.37%
The Original Hampton Court half marathon	13.1mi	18 Feb	1:29:44	68.44%
Fred Hughes 10	10mi	21 Jan	1:09:43	66.63%
2017	Distance	Date	Result	WAVA
Buntingford 10	10mi	31 Dec	1:10:45	65.66%
Thames Meander Winter Marathon	26.2mi	4 Nov	3:42:44	58.07%
Sunday League XC #1 Cheshunt	5mi	29 Oct	33:59	67.01%
Affinity Water Hatfield 5k series 3	5km	27 Sep	19:10	73.07%
NSPCC Milton Keynes Half Marathon	13.1mi	24 Sep	1:34:46	64.28%
Affinity Water Hatfield 5k series 2	5km	13 Sep	19:18	72.05%
Dunstable Downs Challenge 20	20.8mi	3 Sep	2:57:54	55.74%
Affinity Water Hatfield 5k series 1	5km	30 Aug	18:57	73.38%
Ellenbrook Fields parkrun	5km	15 Jul	19:17	72.11%
Scott's Travel Midweek Road Race League Mob Match	10km	13 Jul	41:19	68.13%
Chase the Sun Clapham Common 10km	10km	5 Jul	41:44	67.45%
Midweek Road Race League	10km	28 Jun	42:26	66.34%
Mid Week Race League (Div2) Hitchin #3	10km	14 Jun	42:20	66.49%
St Albans Half Marathon	13.1mi	11 Jun	1:36:05	63.40%
Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture]	10km	24 May	42:03	66.94%
Wheathampstead 10k	10km	21 May	43:04	65.36%
Mid Week Road Race League - Div 2 - Bishops Stortford	10km	10 May	42:03	66.94%
Ellenbrook Fields parkrun	5km	6 May	19:36	70.95%
St Albans parkrun	5km	8 Apr	20:02	69.41%
Ellenbrook Fields parkrun	5km	1 Apr	20:06	69.18%
Fred Hughes 10	10mi	22 Jan	1:08:34	67.20%
Sunday League XC #4 Watford	6.1mi	15 Jan	41:02	67.35%
2016	Distance	Date	Result	WAVA
St Albans parkrun	5km	17 Dec	19:08	72.68%
Watford Autumn 10K	10km	27 Nov	39:58	70.43%
St Neots Riverside Half Marathon	13.1mi	20 Nov	1:32:00	66.21%
Sunday League XC #2 Grovelands	5mi	13 Nov		0.00%
St Albans parkrun	5km	5 Nov	19:28	71.43%
Sunday League XC #1 Cheshunt	5mi	23 Oct		0.00%
Herts 10km	10km	9 Oct	40:10	70.08%
Hatfield 5k Race three	5km	5 Oct	19:00	73.19%
The Royal Borough of Kingston Half Marathon	13.1mi	25 Sep	1:32:46	65.16%
Hatfield 5k inc Herts Vets Champs	5km	21 Sep	18:53	73.11%
Hatfield 5k inc Herts Senior Champs	5km	7 Sep	19:41	70.14%
Moors Valley parkrun	5km	20 Aug	19:52	69.49%
St Albans parkrun	5km	13 Aug	19:01	72.60%
Ellenbrook Fields Park run	5km	30 Jul	19:25	71.10%
Scott's Travel Midweek Road Race League - Mob Match	10km	14 Jul	41:55	66.63%
St Albans parkrun	5km	2 Jul	19:31	70.74%
Mid Week Road Race Series Div 2 [Royston]	10km	30 Jun	42:48	65.25%
St Albans parkrun	5km	25 Jun	19:51	69.55%
Midweek league division 2 Harlow	10km	15 Jun	41:47	66.84%
St Albans Half Marathon	13.1mi	12 Jun	1:36:17	62.78%
Mid Week Race League (Div2) Hitchin #2	10km	25 May	41:27	67.38%
Wheathampstead 10k	10km	22 May	43:24	64.35%
Milton Keynes Half Marathon	13.1mi	2 May	1:38:37	61.30%
St Albans parkrun	5km	9 Apr	19:41	70.14%
Berkhamsted Half Marathon	13.1mi	6 Mar	1:39:10	60.96%
Hampton Court Half Marathon	13.1mi	21 Feb	1:42:57	58.72%
St Albans parkrun	5km	30 Jan	20:52	66.16%
Fred Hughes 10	10mi	24 Jan	1:16:00	60.15%
2015	Distance	Date	Result	WAVA
St Albans parkrun	5km	21 Nov	21:25	64.46%
Thames Meander Winter Half	13.1mi	7 Nov	1:49:38	55.14%
Herts 10K	10km	11 Oct	47:57	58.25%
Whipsnade 10k Stampede	10km	7 Jun	47:58	57.78%

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RowlandH M45

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