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RowlandH M40

About

Race Times

All Races

Mileage

Training

Harpenden Arrows

Races
68
Miles
4658
Miles
3983
WAVA
75.17%
5k
18:43
5M
31:55
10k
39:58
10M
1:07:08
Half
1:28:28
Mara
3:26:22

Race Standard

Thomson's Gazelle (71)

Planned Races
22nd Sep 19	Welwyn Half Marathon
25th Sep 19	Affinity Water Hatfield 5k series 3

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Dist	Races	PB	WB	2015	2016	2017	2018	2019
5km	27	18:43 6:01/mi	75.17	21:25 64.21	18:53 72.93	18:57 73.12	18:43 75.17	18:48 74.84
5mi	2	31:55 6:23/mi	72.87				31:55 72.87
10km	17	39:58 6:26/mi	72.16	47:57 59.70	39:58 72.16	41:19 69.80	43:11 67.29
10mi	5	1:07:08 6:43/mi	71.49		1:16:00 61.67	1:08:34 68.90	1:09:43 68.30	1:07:08 71.49
13.1mi	12	1:28:28 6:45/mi	72.00	1:49:38 56.71	1:32:00 68.13	1:34:46 66.14	1:29:44 70.98	1:28:28 72.00
20.8mi	1	2:57:54 8:33/mi	56.86			2:57:54 56.86
26.2mi	3	3:26:22 7:53/mi	64.13			3:42:44 58.92	3:26:22 64.13

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	134	74	71	34	68	115	139	142	107	0	0	0	885
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

Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27
-	9.2mi, 1:21:30 Running - General Split Summary === 1) 1m - 9:22(9:22/m) 131cal 6.41/7.47mph 2) 1m - 9:07(9:07/m) 129cal 6.58/7.58mph 3) 1m - 8:24(8:24/m) 131cal 7.14/7.49mph 4) 1m - 8:41(8:41/m) 130cal 6.91/7.87mph 5) 1m - 8:31(8:31/m) 132cal 7.04/7.78mph 6) 1m - 9:06(9:06/m) 130cal 6.59/7.45mph 7) 1m - 8:45(8:45/m) 129cal 6.86/7.35mph 8) 1m - 8:51(8:51/m) 129cal 6.78/7.39mph 9) 1m - 8:58(8:58/m) 130cal 6.7/9.56mph 10) 0.2m - 1:45(8:36/m) 25cal 6.97/7.08mph Add a comment	-	14.5mi, 1:58:39 Running - General Split Summary === 1) 1m - 9:18(9:18/m) 130cal 6.45/7.24mph 2) 1m - 8:42(8:42/m) 131cal 6.9/7.66mph 3) 1m - 8:16(8:16/m) 131cal 7.25/7.85mph 4) 1m - 8:42(8:42/m) 132cal 6.89/7.39mph 5) 1m - 8:35(8:35/m) 132cal 6.99/8.08mph 6) 0.91m - 7:40(8:24/m) 120cal 7.14/8.87mph 7) 1m - 6:48(6:48/m) 132cal 8.82/9.93mph 8) 1m - 7:00(7:00/m) 131cal 8.57/9.08mph 9) 1m - 6:43(6:43/m) 130cal 8.94/9.62mph 10) 0.05m - 19(5:45/m) 6cal 10.45/10.12mph 11) 1m - 9:22(9:22/m) 129cal 6.41/10.18mph 12) 1m - 8:45(8:45/m) 132cal 6.85/7.76mph 13) 1m - 7:55(7:55/m) 132cal 7.57/8.04mph 14) 1m - 8:31(8:31/m) 130cal 7.05/7.83mph 15) 1m - 7:56(7:56/m) 131cal 7.56/9.54mph 16) 0.54m - 4:07(7:39/m) 72cal 7.84/8.5mph Add a comment	8.9mi, 1:10:40 Running - General Split Summary === 1) 1m - 8:38(8:38/m) 132cal 6.95/8.37mph 2) 1m - 7:58(7:58/m) 133cal 7.53/7.87mph 3) 1m - 7:44(7:44/m) 131cal 7.76/8.62mph 4) 1m - 7:16(7:16/m) 132cal 8.26/8.87mph 5) 1m - 8:19(8:19/m) 125cal 7.21/8.27mph 6) 1m - 7:40(7:40/m) 132cal 7.83/8.81mph 7) 1m - 8:03(8:02/m) 134cal 7.46/8.6mph 8) 1m - 8:12(8:12/m) 131cal 7.32/8.22mph 9) 0.9m - 6:50(7:38/m) 118cal 7.87/8.75mph Add a comment	-	-
Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3
3.1mi, 18:49 Running - General Split Summary === 1) 1m - 6:11(6:11/m) 129cal 9.71/10.6mph 2) 1m - 6:11(6:11/m) 129cal 9.7/10.04mph 3) 1m - 6:10(6:10/m) 128cal 9.74/10.04mph 4) 0.06m - 17(4:39/m) 6cal 12.91/13.15mph Add a comment 1.2mi, 9:55 Running - General Split Summary === 1) 1m - 8:24(8:24/m) 135cal 7.14/42.39mph 2) 0.18m - 1:30(8:28/m) 24cal 7.09/7.45mph Add a comment	-	-	-	26.2mi, 4:14:52 Running - General Split Summary === 1) 1m - 8:53(8:53/m) 133cal 6.75/7.72mph 2) 1m - 9:20(9:20/m) 134cal 6.43/7.89mph 3) 1m - 8:34(8:34/m) 131cal 7/7.62mph 4) 1m - 8:12(8:12/m) 129cal 7.31/7.91mph 5) 1m - 8:52(8:52/m) 130cal 6.77/7.6mph 6) 1m - 8:35(8:35/m) 132cal 6.99/9.91mph 7) 1m - 10:53(10:53/m) 124cal 5.51/7.78mph 8) 1m - 8:33(8:33/m) 133cal 7.02/7.93mph 9) 1m - 8:45(8:45/m) 128cal 6.86/7.39mph 10) 1m - 10:28(10:28/m) 118cal 5.74/7.33mph 11) 1m - 10:15(10:15/m) 129cal 5.85/10.27mph 12) 1m - 10:12(10:12/m) 123cal 5.89/7.89mph 13) 1m - 8:25(8:25/m) 131cal 7.12/8.01mph 14) 1m - 9:31(9:31/m) 127cal 6.31/8.1mph 15) 1m - 8:46(8:46/m) 131cal 6.85/7.37mph 16) 1m - 9:15(9:15/m) 131cal 6.49/7.28mph 17) 1m - 9:34(9:34/m) 129cal 6.27/7.53mph 18) 1m - 9:44(9:44/m) 135cal 6.16/7.85mph 19) 1m - 8:41(8:41/m) 130cal 6.91/9.54mph 20) 1m - 9:00(9:00/m) 132cal 6.67/8.01mph 21) 1m - 10:14(10:14/m) 122cal 5.87/7.1mph 22) 1m - 11:40(11:40/m) 117cal 5.15/6.93mph 23) 1m - 12:34(12:34/m) 122cal 4.78/6.39mph 24) 1m - 10:54(10:54/m) 132cal 5.51/6.14mph 25) 1m - 12:16(12:16/m) 128cal 4.89/5.95mph 26) 1m - 11:37(11:37/m) 119cal 5.17/7.68mph 27) 0.16m - 1:10(7:16/m) 20cal 8.26/8.04mph Add a comment	-	6mi, 52:41 Running - General Split Summary === 1) 1m - 9:39(9:39/m) 134cal 6.21/13.02mph 2) 1m - 8:50(8:50/m) 130cal 6.79/11.61mph 3) 1m - 7:57(7:57/m) 129cal 7.54/13.4mph 4) 1m - 8:43(8:43/m) 126cal 6.88/13.44mph 5) 1m - 8:24(8:24/m) 125cal 7.14/14.03mph 6) 0.98m - 9:07(9:17/m) 128cal 6.46/7.81mph Add a comment
Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10
-	10mi, 1:17:10 Running - General Split Summary === 1) 1m - 9:15(9:15/m) 133cal 6.49/32.71mph 2) 1m - 8:58(8:58/m) 130cal 6.69/7.26mph 3) 0.41m - 3:42(9:02/m) 53cal 6.64/6.95mph 4) 1m - 6:40(6:39/m) 130cal 9.01/10.02mph 5) 1m - 6:45(6:45/m) 134cal 8.88/12.73mph 6) 1m - 6:40(6:40/m) 131cal 9.01/9.71mph 7) 1m - 7:00(7:00/m) 132cal 8.57/8.95mph 8) 1m - 7:22(7:22/m) 131cal 8.14/9.12mph 9) 0.84m - 5:37(6:39/m) 110cal 9.02/9.31mph 10) 0m - 2(9:21/m) 6.42/10.25mph 11) 0.08m - 33(6:51/m) 9cal 8.75/9.46mph 12) 1m - 8:47(8:47/m) 131cal 6.83/13.73mph 13) 0.71m - 5:50(8:14/m) 92cal 7.28/9.31mph Add a comment	-	9.1mi, 1:10:00 Running - General Split Summary === 1) 1m - 8:43(8:43/m) 130cal 6.89/7.68mph 2) 1m - 8:23(8:23/m) 132cal 7.16/8.43mph 3) 1m - 7:37(7:37/m) 130cal 7.87/8.39mph 4) 1m - 7:38(7:38/m) 134cal 7.86/8.47mph 5) 1m - 7:26(7:26/m) 133cal 8.07/8.64mph 6) 1m - 7:23(7:23/m) 132cal 8.13/8.66mph 7) 1m - 7:28(7:28/m) 132cal 8.04/9.12mph 8) 1m - 7:27(7:27/m) 131cal 8.06/8.83mph 9) 1m - 7:19(7:19/m) 130cal 8.2/8.6mph 10) 0.09m - 37(6:55/m) 12cal 8.67/10.46mph Add a comment	18.5mi, 2:33:26 Running - General Split Summary === 1) 1m - 8:56(8:56/m) 129cal 6.72/7.24mph 2) 1m - 8:18(8:18/m) 133cal 7.23/7.6mph 3) 1m - 8:23(8:23/m) 130cal 7.15/7.53mph 4) 1m - 8:07(8:07/m) 134cal 7.4/8.06mph 5) 1m - 9:06(9:06/m) 131cal 6.59/8.16mph 6) 1m - 8:09(8:09/m) 133cal 7.36/8.22mph 7) 1m - 8:28(8:28/m) 130cal 7.08/7.51mph 8) 1m - 8:33(8:33/m) 130cal 7.02/7.95mph 9) 1m - 8:23(8:23/m) 133cal 7.15/8.72mph 10) 1m - 8:31(8:31/m) 132cal 7.05/8.06mph 11) 1m - 8:32(8:32/m) 130cal 7.04/8.45mph 12) 1m - 7:48(7:48/m) 136cal 7.7/8.06mph 13) 1m - 7:42(7:42/m) 134cal 7.79/8.68mph 14) 1m - 8:44(8:44/m) 131cal 6.87/8.31mph 15) 1m - 8:32(8:32/m) 129cal 7.03/8.7mph 16) 1m - 8:08(8:08/m) 133cal 7.38/8.37mph 17) 1m - 7:51(7:51/m) 133cal 7.64/8.45mph 18) 1m - 7:45(7:45/m) 132cal 7.75/8.43mph 19) 0.48m - 3:31(7:22/m) 62cal 8.14/8.66mph Add a comment	-	-
Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17
3.1mi, 18:49 Running - General Split Summary === 1) 1m - 6:07(6:07/m) 175/185bpm 98cal 9.81/12.21mph 2) 1m - 6:11(6:11/m) 186/190bpm 110cal 9.71/12.13mph 3) 1m - 6:19(6:19/m) 190/193bpm 117cal 9.5/11.9mph 4) 0.05m - 12(3:52/m) 194/196bpm 4cal 15.53/16.45mph Add a comment 1.6mi, 14:40 Running - General Split Summary === 1) 1m - 8:44(8:44/m) 164/186bpm 128cal 6.87/7.76mph 2) 0.58m - 5:56(10:09/m) 141/160bpm 68cal 5.91/7.76mph Add a comment	9.5mi, 1:21:08 Running - General Split Summary === 1) 1m - 9:26(9:26/m) 132/148bpm 115cal 6.36/10.12mph 2) 1m - 8:15(8:15/m) 136/154bpm 97cal 7.27/8.93mph 3) 1m - 8:12(8:12/m) 158/166bpm 121cal 7.32/8.29mph 4) 1m - 8:25(8:25/m) 151/157bpm 115cal 7.13/8.93mph 5) 1m - 7:55(7:55/m) 163/173bpm 119cal 7.58/8.83mph 6) 1m - 7:39(7:39/m) 165/178bpm 114cal 7.84/8.68mph 7) 1m - 7:10(7:10/m) 168/176bpm 112cal 8.37/9.39mph 8) 1m - 8:39(8:39/m) 178/182bpm 143cal 6.93/8.35mph 9) 1m - 8:03(8:03/m) 171/185bpm 117cal 7.46/8.25mph 10) 0.47m - 7:24(15:36/m) 149/169bpm 68cal 3.85/7.31mph Add a comment	-	-	17mi, 2:16:03 Running - General Split Summary === 1) 1m - 9:02(9:02/m) 142/164bpm 120cal 6.65/8.85mph 2) 1m - 8:40(8:40/m) 141/161bpm 112cal 6.93/7.85mph 3) 1m - 7:58(7:58/m) 146/158bpm 105cal 7.53/8.37mph 4) 1m - 7:47(7:47/m) 150/155bpm 107cal 7.7/8.04mph 5) 1m - 7:49(7:49/m) 151/155bpm 107cal 7.67/7.91mph 6) 1m - 7:56(7:56/m) 153/156bpm 107cal 7.56/7.66mph 7) 1m - 7:55(7:55/m) 156/166bpm 109cal 7.59/7.81mph 8) 1m - 8:19(8:19/m) 156/165bpm 110cal 7.21/8.27mph 9) 1m - 8:11(8:11/m) 159/168bpm 110cal 7.33/7.87mph 10) 1m - 7:59(7:59/m) 149/167bpm 77cal 7.51/8.58mph 11) 1m - 8:13(8:13/m) 155/171bpm 91cal 7.31/8.01mph 12) 1m - 8:05(8:05/m) 164/172bpm 117cal 7.43/8.04mph 13) 1m - 7:16(7:16/m) 164/171bpm 106cal 8.26/8.56mph 14) 1m - 7:36(7:36/m) 175/180bpm 121cal 7.9/8.18mph 15) 1m - 7:37(7:37/m) 176/182bpm 123cal 7.87/8.35mph 16) 1m - 7:50(7:50/m) 181/184bpm 132cal 7.67/8.1mph 17) 1m - 7:39(7:39/m) 184/191bpm 133cal 7.84/9.08mph 18) 0.03m - 11(5:38/m) 191/194bpm 3cal 10.64/9.73mph Add a comment	6.5mi, 53:08 Running - General Split Summary === 1) 1m - 9:06(9:06/m) 129cal 6.59/7.41mph 2) 1m - 8:05(8:05/m) 133cal 7.43/8.2mph 3) 1m - 7:51(7:51/m) 132cal 7.64/8.33mph 4) 1m - 8:16(8:16/m) 136cal 7.25/8.1mph 5) 1m - 7:58(7:58/m) 130cal 7.53/9mph 6) 1m - 8:17(8:17/m) 132cal 7.25/7.87mph 7) 0.47m - 3:34(7:39/m) 60cal 7.84/8.31mph Add a comment	-

2019	Distance	Date	Result	WAVA
Affinity Water Hatfield 5k series 2	5km	11 Sep	18:49	74.77%
Affinity Water Hatfield 5k series 1	5km	28 Aug	18:48	74.84%
The Quicksilver Hampton Court Half Marathon	13.1mi	17 Feb	1:28:28	72.00%
Fred Hughes 10	10mi	20 Jan	1:07:08	71.49%
2018	Distance	Date	Result	WAVA
Hatfield 5	5mi	25 Nov	31:55	72.87%
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:29:44	70.98%
Abingdon Marathon	26.2mi	21 Oct	3:26:22	64.13%
Affinity Water Hatfield 5k series 3	5km	3 Oct	18:43	75.17%
Affinity Water Hatfield 5k series 2	5km	19 Sep	19:08	72.97%
Luton Wardown parkrun	5km	15 Sep	19:27	71.78%
Affinity Water Hatfield 5k series 1	5km	5 Sep	18:50	74.13%
Ellenbrook Fields parkrun	5km	25 Aug	19:15	72.52%
St Albans 10k	10km	12 Aug	43:11	67.29%
Brighton Marathon	26.2mi	15 Apr	4:11:46	52.12%
The Original Hampton Court half marathon	13.1mi	18 Feb	1:29:44	70.41%
Fred Hughes 10	10mi	21 Jan	1:09:43	68.30%
2017	Distance	Date	Result	WAVA
Buntingford 10	10mi	31 Dec	1:10:45	67.30%
Thames Meander Winter Marathon	26.2mi	4 Nov	3:42:44	58.92%
Sunday League XC #1 Cheshunt	5mi	29 Oct	33:59	67.91%
Affinity Water Hatfield 5k series 3	5km	27 Sep	19:10	72.84%
NSPCC Milton Keynes Half Marathon	13.1mi	24 Sep	1:34:46	66.14%
Affinity Water Hatfield 5k series 2	5km	13 Sep	19:18	71.79%
Dunstable Downs Challenge 20	20.8mi	3 Sep	2:57:54	56.86%
Affinity Water Hatfield 5k series 1	5km	30 Aug	18:57	73.12%
Ellenbrook Fields parkrun	5km	15 Jul	19:17	71.86%
Scott's Travel Midweek Road Race League Mob Match	10km	13 Jul	41:19	69.80%
Chase the Sun Clapham Common 10km	10km	5 Jul	41:44	69.11%
Midweek Road Race League	10km	28 Jun	42:26	67.97%
Mid Week Race League (Div2) Hitchin #3	10km	14 Jun	42:20	68.13%
St Albans Half Marathon	13.1mi	11 Jun	1:36:05	65.23%
Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture]	10km	24 May	42:03	68.58%
Wheathampstead 10k	10km	21 May	43:04	66.97%
Mid Week Road Race League - Div 2 - Bishops Stortford	10km	10 May	42:03	68.58%
Ellenbrook Fields parkrun	5km	6 May	19:36	70.69%
St Albans parkrun	5km	8 Apr	20:02	69.17%
Ellenbrook Fields parkrun	5km	1 Apr	20:06	68.94%
Fred Hughes 10	10mi	22 Jan	1:08:34	68.90%
Sunday League XC #4 Watford	6.1mi	15 Jan	41:02	69.00%
2016	Distance	Date	Result	WAVA
St Albans parkrun	5km	17 Dec	19:08	72.42%
Watford Autumn 10K	10km	27 Nov	39:58	72.16%
St Neots Riverside Half Marathon	13.1mi	20 Nov	1:32:00	68.13%
Sunday League XC #2 Grovelands	5mi	13 Nov		0.00%
St Albans parkrun	5km	5 Nov	19:28	71.18%
Sunday League XC #1 Cheshunt	5mi	23 Oct		0.00%
Herts 10km	10km	9 Oct	40:10	71.80%
Hatfield 5k Race three	5km	5 Oct	19:00	72.93%
The Royal Borough of Kingston Half Marathon	13.1mi	25 Sep	1:32:46	67.02%
Hatfield 5k inc Herts Vets Champs	5km	21 Sep	18:53	72.83%
Hatfield 5k inc Herts Senior Champs	5km	7 Sep	19:41	69.87%
Moors Valley parkrun	5km	20 Aug	19:52	69.22%
St Albans parkrun	5km	13 Aug	19:01	72.32%
Ellenbrook Fields Park run	5km	30 Jul	19:25	70.83%
Scott's Travel Midweek Road Race League - Mob Match	10km	14 Jul	41:55	68.29%
St Albans parkrun	5km	2 Jul	19:31	70.47%
Mid Week Road Race Series Div 2 [Royston]	10km	30 Jun	42:48	66.88%
St Albans parkrun	5km	25 Jun	19:51	69.28%
Midweek league division 2 Harlow	10km	15 Jun	41:47	68.51%
St Albans Half Marathon	13.1mi	12 Jun	1:36:17	64.58%
Mid Week Race League (Div2) Hitchin #2	10km	25 May	41:27	69.06%
Wheathampstead 10k	10km	22 May	43:24	65.96%
Milton Keynes Half Marathon	13.1mi	2 May	1:38:37	63.05%
St Albans parkrun	5km	9 Apr	19:41	69.87%
Berkhamsted Half Marathon	13.1mi	6 Mar	1:39:10	62.70%
Hampton Court Half Marathon	13.1mi	21 Feb	1:42:57	60.39%
St Albans parkrun	5km	30 Jan	20:52	65.91%
Fred Hughes 10	10mi	24 Jan	1:16:00	61.67%
2015	Distance	Date	Result	WAVA
St Albans parkrun	5km	21 Nov	21:25	64.21%
Thames Meander Winter Half	13.1mi	7 Nov	1:49:38	56.71%
Herts 10K	10km	11 Oct	47:57	59.70%
Whipsnade 10k Stampede	10km	7 Jun	47:58	59.23%

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