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RowlandH M40

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Harpenden Arrows

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Races
64
Miles
3724
Miles
3371
WAVA
75.17%
5k
18:43
5M
31:55
10k
39:58
10M
1:08:34
Half
1:29:44
Mara
3:26:22

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Dist	Race	Best	Pace	WAVA	Races	2015	2016	2017	2018
5km	Affinity Water Hatfield 5k series 35km	18:43	6:01	75.17	25	21:25	18:53	18:57	18:43
5mi	Hatfield 55mi	31:55	6:23	72.87	1				31:55
10km	Watford Autumn 10K10km	39:58	6:26	72.16	17	47:57	39:58	41:19	43:11
10mi	Fred Hughes 1010mi	1:08:34	6:51	68.90	4		1:16:00	1:08:34	1:09:43
13.1mi	The Original Hampton Court half marathon13.1mi	1:29:44	6:51	70.41	11	1:49:38	1:32:00	1:34:46	1:29:44
20.8mi	Dunstable Downs Challenge 2020.8mi	2:57:54	8:33	56.86	1			2:57:54
26.2mi	Abingdon Marathon26.2mi	3:26:22	7:53	64.13	3			3:42:44	3:26:22

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	136	130	119	86	91	132	65	159	225	115	99	20	1376
2018	99	51	164	57	71	73	19	0	147	165	201	37	1083
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 13th Nov Nov 13	Wed 14th Nov Nov 14	Thu 15th Nov Nov 15	Fri 16th Nov Nov 16	Sat 17th Nov Nov 17	Sun 18th Nov Nov 18	Mon 19th Nov Nov 19
6mi, 49:35 Running - General Split Summary === 1) 1m - 9:08(9:08/m) 159/176bpm 126cal 6.57/7.22mph 2) 1m - 9:35(9:35/m) 149/191bpm 105cal 6.26/13.96mph 3) 1m - 4:51(4:51/m) 175/192bpm 51cal 12.35/14.11mph 4) 1m - 5:05(5:05/m) 187/200bpm 67cal 11.8/13.96mph 5) 1m - 10:45(10:45/m) 174/187bpm 132cal 5.58/7.45mph 6) 1m - 10:11(10:12/m) 151/172bpm 127cal 5.88/8.01mph Add a comment	-	9.2mi, 37:17 Cycling - General Split Summary === 1) 5m - 19:32(3:54/m) 235cal 15.35/0mph 2) 4.24m - 17:44(4:11/m) 193cal 14.33/0mph Add a comment 9.1mi, 36:24 Cycling - General Split Summary === 1) 5m - 20:15(4:03/m) 238cal 14.82/0mph 2) 4.11m - 16:09(3:56/m) 188cal 15.26/0mph Add a comment	-	8mi, 32:57 Cycling - General Split Summary === 1) 5m - 19:27(3:53/m) 227cal 15.42/0mph 2) 3.01m - 13:30(4:29/m) 135cal 13.39/0mph Add a comment 9.3mi, 37:09 Cycling - General Split Summary === 1) 5m - 20:24(4:05/m) 240cal 14.7/0mph 2) 4.32m - 16:44(3:52/m) 200cal 15.5/0mph Add a comment	13.1mi, 1:29:45 Running - General Split Summary === 1) 1m - 6:48(6:48/m) 175/199bpm 111cal 8.82/10.06mph 2) 1m - 6:40(6:39/m) 167/173bpm 102cal 9.01/9.25mph 3) 1m - 6:52(6:52/m) 172/174bpm 109cal 8.73/8.95mph 4) 1m - 7:12(7:12/m) 174/179bpm 114cal 8.34/8.77mph 5) 1m - 6:59(6:59/m) 171/177bpm 109cal 8.58/9.33mph 6) 1m - 6:55(6:55/m) 176/181bpm 111cal 8.67/9.5mph 7) 1m - 6:44(6:44/m) 176/180bpm 107cal 8.91/9.2mph 8) 1m - 6:51(6:51/m) 177/182bpm 115cal 8.76/9.06mph 9) 1m - 7:07(7:07/m) 183/187bpm 125cal 8.43/8.89mph 10) 1m - 7:08(7:08/m) 190/198bpm 122cal 8.41/8.75mph 11) 1m - 6:45(6:45/m) 196/201bpm 122cal 8.89/9.1mph 12) 1m - 6:45(6:45/m) 195/198bpm 119cal 8.9/9.12mph 13) 1m - 6:27(6:27/m) 198/205bpm 117cal 9.31/10.08mph 14) 0.11m - 31(4:45/m) 205/208bpm 9cal 12.61/14.44mph Add a comment	9.2mi, 39:05 Cycling - General Split Summary === 1) 5m - 20:46(4:09/m) 219cal 14.45/0mph 2) 4.22m - 18:19(4:20/m) 189cal 13.82/0mph Add a comment 9.3mi, 40:30 Cycling - General Split Summary === 1) 5m - 23:01(4:36/m) 231cal 13.04/0mph 2) 4.33m - 17:30(4:02/m) 202cal 14.86/0mph Add a comment
Tue 20th Nov Nov 20	Wed 21st Nov Nov 21	Thu 22nd Nov Nov 22	Fri 23rd Nov Nov 23	Sat 24th Nov Nov 24	Sun 25th Nov Nov 25	Mon 26th Nov Nov 26
9.2mi, 41:11 Cycling - General Split Summary === 1) 5m - 21:32(4:18/m) 220cal 13.94/0mph 2) 4.18m - 19:39(4:42/m) 177cal 12.77/0mph Add a comment 9.1mi, 35:40 Cycling - General Split Summary === 1) 5m - 19:37(3:55/m) 235cal 15.29/0mph 2) 4.11m - 16:03(3:54/m) 187cal 15.37/0mph Add a comment	9.2mi, 38:23 Cycling - General Split Summary === 1) 5m - 20:12(4:02/m) 230cal 14.85/0mph 2) 4.24m - 18:11(4:18/m) 191cal 13.98/0mph Add a comment 9.3mi, 38:21 Cycling - General Split Summary === 1) 5m - 21:02(4:12/m) 233cal 14.26/0mph 2) 4.33m - 17:19(4:00/m) 194cal 15.02/0mph Add a comment	9.2mi, 39:13 Cycling - General Split Summary === 1) 5m - 20:29(4:06/m) 222cal 14.64/0mph 2) 4.24m - 18:43(4:25/m) 187cal 13.58/0mph Add a comment 9.1mi, 33:50 Cycling - General Split Summary === 1) 5m - 18:51(3:46/m) 244cal 15.92/0mph 2) 4.11m - 14:59(3:39/m) 201cal 16.45/0mph Add a comment	9.2mi, 38:41 Cycling - General Split Summary === 1) 5m - 19:33(3:55/m) 232cal 15.35/0mph 2) 4.19m - 19:08(4:34/m) 186cal 13.14/0mph Add a comment 9.2mi, 39:48 Cycling - General Split Summary === 1) 5m - 23:25(4:41/m) 230cal 12.82/0mph 2) 4.22m - 16:23(3:53/m) 193cal 15.47/0mph Add a comment	4.9mi, 38:25 Running - General Split Summary === 1) 1m - 8:28(8:28/m) 174/183bpm 126cal 7.09/7.78mph 2) 1m - 7:57(7:57/m) 174/187bpm 124cal 7.54/8.22mph 3) 1m - 7:19(7:19/m) 155/180bpm 100cal 8.2/14.88mph 4) 1m - 7:49(7:49/m) 146/158bpm 91cal 7.67/9.87mph 5) 0.9m - 6:52(7:39/m) 157/168bpm 106cal 7.84/8.68mph Add a comment	5mi, 31:58 Running - General Split Summary === 1) 1m - 6:17(6:17/m) 173/187bpm 114cal 9.56/11.44mph 2) 1m - 6:23(6:23/m) 187/193bpm 122cal 9.4/10.02mph 3) 1m - 6:34(6:34/m) 185/189bpm 120cal 9.14/9.64mph 4) 1m - 6:39(6:39/m) 180/183bpm 114cal 9.02/9.43mph 5) 0.98m - 6:06(6:14/m) 184/191bpm 107cal 9.62/15.63mph Add a comment	-
Tue 27th Nov Nov 27	Wed 28th Nov Nov 28	Thu 29th Nov Nov 29	Fri 30th Nov Nov 30	Sat 1st Dec Dec 1	Sun 2nd Dec Dec 2	Mon 3rd Dec Dec 3
8.9mi, 1:13:56 Running - General Split Summary === 1) 1m - 9:26(9:26/m) 133/150bpm 118cal 6.36/7.93mph 2) 1m - 9:21(9:21/m) 135/148bpm 109cal 6.41/7.56mph 3) 1m - 7:44(7:44/m) 150/179bpm 102cal 7.75/11.23mph 4) 1m - 6:38(6:38/m) 175/185bpm 107cal 9.05/10.04mph 5) 1m - 6:28(6:28/m) 180/190bpm 110cal 9.29/9.91mph 6) 1m - 6:37(6:37/m) 177/188bpm 108cal 9.06/10.08mph 7) 1m - 7:49(7:49/m) 171/192bpm 111cal 7.68/9.75mph 8) 1m - 9:20(9:20/m) 155/166bpm 108cal 6.43/7.51mph 9) 0.87m - 10:33(12:10/m) 135/157bpm 88cal 4.93/9.79mph Add a comment 9.4mi, 43:02 Cycling - General Split Summary === 1) 5m - 21:51(4:22/m) 228cal 13.73/0mph 2) 4.41m - 21:12(4:49/m) 188cal 12.48/0mph Add a comment 9.3mi, 39:19 Cycling - General Split Summary === 1) 5m - 22:26(4:29/m) 230cal 13.38/0mph 2) 4.31m - 16:53(3:55/m) 200cal 15.3/0mph Add a comment	9.4mi, 48:24 Cycling - General Split Summary === 1) 5m - 25:53(5:11/m) 213cal 11.59/0mph 2) 4.39m - 22:30(5:07/m) 174cal 11.71/0mph Add a comment 9.1mi, 38:22 Cycling - General Split Summary === 1) 5m - 21:30(4:18/m) 227cal 13.95/0mph 2) 4.12m - 16:52(4:05/m) 189cal 14.66/0mph Add a comment	-	6.5mi, 52:27 Running - General Split Summary === 1) 1m - 8:36(8:36/m) 174/185bpm 136cal 6.97/7.89mph 2) 1m - 7:42(7:42/m) 182/196bpm 122cal 7.8/8.81mph 3) 1m - 7:38(7:38/m) 167/176bpm 124cal 7.87/8.7mph 4) 1m - 7:52(7:52/m) 175/191bpm 123cal 7.63/8.31mph 5) 1m - 8:08(8:08/m) 189/199bpm 127cal 7.38/8.58mph 6) 1m - 8:09(8:09/m) 193/206bpm 128cal 7.36/8.25mph 7) 0.54m - 4:22(8:05/m) 175/185bpm 69cal 7.43/8.35mph Add a comment	-	-	0mi, 1 Running - General Split Summary === 1) 0m - 1(47:19/m) 1.27/6.14mph Add a comment
Tue 4th Dec Dec 4	Wed 5th Dec Dec 5	Thu 6th Dec Dec 6	Fri 7th Dec Dec 7	Sat 8th Dec Dec 8	Sun 9th Dec Dec 9	Mon 10th Dec Dec 10
5.4mi, 40:42 Running - General Split Summary === 1) 1m - 9:08(9:08/m) 127cal 6.57/11.35mph 2) 1m - 9:42(9:42/m) 128cal 6.19/12.36mph 3) 1m - 5:44(5:44/m) 128cal 10.46/11.63mph 4) 1m - 5:52(5:52/m) 130cal 10.23/11.31mph 5) 1m - 7:11(7:11/m) 128cal 8.35/14.94mph 6) 0.38m - 3:06(8:06/m) 48cal 7.41/7.6mph Add a comment 9.2mi, 44:07 Cycling - General Split Summary === 1) 5m - 22:02(4:24/m) 224cal 13.61/0mph 2) 4.23m - 22:04(5:13/m) 178cal 11.51/0mph Add a comment 9.2mi, 38:58 Cycling - General Split Summary === 1) 5m - 22:46(4:33/m) 227cal 13.18/0mph 2) 4.16m - 16:12(3:54/m) 190cal 15.4/0mph Add a comment	9.2mi, 42:53 Cycling - General Split Summary === 1) 5m - 22:13(4:27/m) 221cal 13.5/0mph 2) 4.23m - 20:40(4:53/m) 177cal 12.29/0mph Add a comment	6mi, 55:54 Running - General Split Summary === 1) 1m - 9:09(9:09/m) 129cal 6.56/7.53mph 2) 1m - 9:16(9:16/m) 129cal 6.47/7.56mph 3) 1m - 9:51(9:51/m) 125cal 6.1/7.31mph 4) 1m - 9:36(9:36/m) 129cal 6.25/9.14mph 5) 1m - 9:24(9:24/m) 130cal 6.39/7.56mph 6) 1m - 8:35(8:35/m) 129cal 6.99/7.58mph 7) 0.01m - 3(7:01/m) 8.56/7.62mph Add a comment 9.3mi, 38:12 Cycling - General Split Summary === 1) 5m - 20:09(4:02/m) 232cal 14.88/0mph 2) 4.33m - 18:03(4:10/m) 189cal 14.38/0mph Add a comment	-	-	8.9mi, 1:08:00 Running - General Split Summary === 1) 1m - 8:19(8:19/m) 131cal 7.22/8.35mph 2) 1m - 8:08(8:08/m) 133cal 7.38/8.47mph 3) 1m - 7:24(7:24/m) 131cal 8.11/8.81mph 4) 1m - 7:38(7:38/m) 132cal 7.85/8.66mph 5) 1m - 7:23(7:23/m) 133cal 8.12/9.16mph 6) 1m - 7:04(7:04/m) 131cal 8.49/9.35mph 7) 1m - 7:42(7:42/m) 134cal 7.78/9.41mph 8) 1m - 7:36(7:36/m) 131cal 7.89/8.64mph 9) 0.88m - 6:46(7:41/m) 117cal 7.81/10.85mph Add a comment	-

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

RowlandH M40

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