Rowell

About Me
I am 57 years old and took up running 5 years ago for health reasons. I had a stroke after a race in 2016 which has left with me with a number of disabilities. I have cognitive problems, aphasia (speaking problems), partially sighted and I have memory problems. I am still running and have continued to run and race. I ran the London Marathon in 2019 in a very slow time. I am not a fast runner as I need to keep my heart rate low. Show More...

About Me

I am 57 years old and took up running 5 years ago for health reasons. I had a stroke after a race in 2016 which has left with me with a number of disabilities. I have cognitive problems, aphasia (speaking problems), partially sighted and I have memory problems. I am still running and have continued to run and race. I ran the London Marathon in 2019 in a very slow time. I am not a fast runner as I need to keep my heart rate low.

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Recent Training
19th Apr	General	4.2mi	40:10
16th Apr	General	5.2mi	47:39
15th Apr	General	5.5mi	50:04
13th Apr	General	3.1mi	26:08
12th Apr	General	2.5mi	51:48

12 Month Benchmarks	Run	Bike
Mile	5:21	1:03
5k	25:14	3:25
5mi	41:09	5:56
10k	51:26	7:27
10mi	1:23:53	12:45
Half	1:50:18	18:31

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2024 Targets	Set your targets
Run 1000

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Dist	Races	PB	WB

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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	11	17	5	5	0	0	0	0	0	0	0	0	37
2024	66	68	53	70	0	0	0	0	0	0	0	0	258
2023	0	6	0	2	15	5	3	0	7	0	0	0	37
2023	0	0	0	0	0	0	0	2.2	0	0	0	0	2.2
2023	83	68	29	11	35	37	12	34	108	73	80	54	624
2023	0	0	0	0	0	0	0	0	0	0	0	38	38
2022	4	5	0	0	0	0	0	0	0	8	0	0	17
2022	90	57	37	71	109	85	103	79	79	109	28	38	885
2021	0	58	26	7	0	0	4	2	7	0	0	0	105
2021	89	108	109	96	105	82	44	89	17	87	91	94	1010
2020	0	0	0	0	0	0	0	0	0	4	0	2	5
2020	0	0	0	0	0	0	90	136	102	110	111	116	665
2019	0	0	0	0	0	5	0	0	0	0	0	0	5
2017	0	0	0	0	0	5	0	0	0	0	0	0	5

Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30
2.9mi, 58:59 Walk - General 1) 1km - 13:13(13:13/km) 101/116bpm [1336b/km] 52cal 60/65rpm 4.54/6.31kmph 2) 1km - 12:30(12:30/km) 96/105bpm [1200b/km] 50cal 60/65rpm 4.8/6.85kmph 3) 1km - 12:37(12:37/km) 94/107bpm [1186b/km] 51cal 59/65rpm 4.76/7.29kmph 4) 1km - 12:38(12:38/km) 101/111bpm [1277b/km] 52cal 60/65rpm 4.75/6.01kmph 5) 0.61km - 8:00(13:06/km) 97/104bpm [1270b/km] 32cal 59/64rpm 4.58/5.51kmph Add a comment 2.4mi, 25:05 Run - General 1) 2.85km - 19:00(6:40/km) 128/139bpm [854b/km] 161cal 8.99/11.76kmph 2) 0.04km - 10(4:18/km) 142/144bpm [611b/km] 1cal 13.94/14.71kmph 3) 0.3km - 1:50(6:12/km) 145/147bpm [900b/km] 19cal 9.67/14.71kmph 4) 0.04km - 10(4:09/km) 146/147bpm [605b/km] 1cal 14.48/14.85kmph 5) 0.29km - 1:50(6:18/km) 147/151bpm [926b/km] 19cal 9.53/14.71kmph 6) 0.3km - 2:00(6:44/km) 140/145bpm [942b/km] 19cal 8.91/9.24kmph 7) 0.01km - 5(5:37/km) 138/138bpm [776b/km] 10.67/8.87kmph Add a comment	1.7mi, 45:02 Walk - General 1) 1km - 16:40(16:40/km) 86/98bpm [1434b/km] 59cal 40/77rpm 3.6/5.91kmph 2) 0.98km - 16:06(16:27/km) 85/101bpm [1398b/km] 58cal 40/108rpm 3.65/9.27kmph 3) 0.75km - 12:16(16:19/km) 85/110bpm [1387b/km] 44cal 41/74rpm 3.68/5.27kmph Add a comment 0.6mi, 6:32 Run - General 1) 1km - 6:29(6:29/km) 129/140bpm [837b/km] 55cal 9.24/12.43kmph 2) 0km - 2(11:05/km) 139/139bpm [1540b/km] 5.41/9.67kmph Add a comment 11.4mi, 2:00:05 Run - General 1) 16.03km - 1:45:01(6:33/km) 129/136bpm [845b/km] 800cal 9.15/12.66kmph 2) 2.31km - 15:04(6:31/km) 136/142bpm [887b/km] 116cal 9.2/10.48kmph Add a comment	6.2mi, 58:19 Run - General 1) 1km - 6:26(6:26/km) 118/131bpm [759b/km] 48cal 9.33/10.85kmph 2) 1km - 5:32(5:32/km) 135/141bpm [748b/km] 52cal 10.83/11.02kmph 3) 1km - 5:31(5:31/km) 141/147bpm [779b/km] 54cal 10.86/11.22kmph 4) 1km - 5:25(5:25/km) 146/149bpm [792b/km] 57cal 11.07/11.79kmph 5) 1km - 5:37(5:37/km) 145/148bpm [814b/km] 57cal 10.7/11.19kmph 6) 1km - 5:39(5:39/km) 145/147bpm [819b/km] 56cal 10.62/10.98kmph 7) 1km - 5:48(5:48/km) 149/152bpm [864b/km] 59cal 10.35/11.46kmph 8) 1km - 5:41(5:41/km) 149/152bpm [848b/km] 57cal 10.54/11.12kmph 9) 1km - 6:10(6:10/km) 142/149bpm [876b/km] 54cal 9.72/10.71kmph 10) 1km - 6:26(6:26/km) 134/142bpm [862b/km] 43cal 9.32/11.15kmph 11) 0.01km - 3(6:24/km) 142/142bpm [909b/km] 9.37/10.81kmph Add a comment	-	-	3mi, 30:42 Run - General 1) 1.75km - 12:00(6:51/km) 135/152bpm [924b/km] 68cal 8.77/10.71kmph 2) 0.2km - 1:00(5:02/km) 140/145bpm [705b/km] 10cal 11.91/12.29kmph 3) 0.29km - 2:00(6:53/km) 140/145bpm [964b/km] 20cal 8.72/12.29kmph 4) 0.19km - 1:00(5:08/km) 143/147bpm [734b/km] 10cal 11.69/12.19kmph 5) 0.3km - 2:00(6:47/km) 142/147bpm [962b/km] 20cal 8.86/11.69kmph 6) 0.29km - 2:00(6:55/km) 135/136bpm [933b/km] 18cal 8.68/9kmph 7) 0.86km - 4:30(5:14/km) 151/159bpm [791b/km] 49cal 11.46/12.06kmph 8) 0.36km - 2:45(7:38/km) 145/160bpm [1107b/km] 28cal 7.86/11.76kmph 9) 0.44km - 2:54(6:37/km) 142/147bpm [939b/km] 28cal 9.07/11.69kmph 10) 0.01km - 3(7:23/km) 138/138bpm [1020b/km] 8.11/8.3kmph 11) 0.01km - 3(6:09/km) 139/139bpm [855b/km] 9.76/8.4kmph 12) 0.01km - 3(7:04/km) 139/139bpm [982b/km] 8.49/8.63kmph 13) 0.01km - 4(6:50/km) 139/139bpm [950b/km] 8.78/8.77kmph 14) 0.01km - 4(7:22/km) 139/139bpm [1023b/km] 8.15/8.73kmph 15) 0.02km - 10(7:18/km) 139/140bpm [1015b/km] 1cal 8.22/8.46kmph 16) 0.02km - 6(6:32/km) 139/139bpm [908b/km] 1cal 9.18/8.53kmph Add a comment	3.1mi, 27:52 Run - General 1) 1km - 5:14(5:14/km) 131/141bpm [685b/km] 47cal 11.48/14.84kmph 2) 1km - 5:47(5:47/km) 144/149bpm [833b/km] 61cal 10.38/12.36kmph 3) 1km - 5:25(5:25/km) 150/153bpm [813b/km] 59cal 11.07/12.36kmph 4) 1km - 5:43(5:43/km) 152/155bpm [869b/km] 62cal 10.49/12.78kmph 5) 0.93km - 5:44(6:09/km) 155/159bpm [952b/km] 63cal 9.77/12.1kmph Add a comment
Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6
-	14.7mi, 2:35:05 Run - General 1) 16.92km - 1:50:01(6:30/km) 133/140bpm [865b/km] 888cal 9.23/12.23kmph 2) 5.39km - 35:00(6:29/km) 139/146bpm [902b/km] 272cal 9.24/11.66kmph 3) 1.33km - 10:00(7:32/km) 136/141bpm [1025b/km] 69cal 7.96/10.25kmph 4) 0.01km - 4(5:27/km) 134/135bpm [731b/km] 10.99/8.53kmph Add a comment	5.3mi, 49:25 Run - General 1) 1km - 6:13(6:13/km) 118/129bpm [733b/km] 45cal 9.65/11.49kmph 2) 1km - 5:48(5:48/km) 131/135bpm [759b/km] 51cal 10.35/10.85kmph 3) 1km - 5:44(5:44/km) 137/140bpm [785b/km] 53cal 10.48/10.95kmph 4) 1km - 5:45(5:45/km) 139/143bpm [798b/km] 56cal 10.44/11.12kmph 5) 1km - 5:50(5:50/km) 142/144bpm [829b/km] 57cal 10.28/10.78kmph 6) 1km - 5:31(5:31/km) 145/150bpm [801b/km] 54cal 10.86/11.46kmph 7) 1km - 5:39(5:39/km) 146/151bpm [825b/km] 55cal 10.61/11.29kmph 8) 1km - 6:00(6:00/km) 147/150bpm [882b/km] 59cal 10/10.98kmph 9) 0.51km - 2:55(5:41/km) 146/149bpm [829b/km] 27cal 10.57/12.09kmph Add a comment	-	2.1mi, 56:36 Walk - General 1) 1km - 12:20(12:20/km) 98/115bpm [1208b/km] 56cal 12/68rpm 4.87/6.48kmph 2) 1km - 19:37(19:37/km) 87/108bpm [1707b/km] 76cal 20/69rpm 3.06/6.52kmph 3) 1km - 16:44(16:44/km) 82/111bpm [1372b/km] 60cal 36/76rpm 3.59/5.68kmph 4) 0.45km - 7:55(17:32/km) 75/84bpm [1316b/km] 26cal 38/64rpm 3.42/5.41kmph Add a comment	5.1mi, 50:12 Run - General 1) 1.95km - 12:01(6:10/km) 129/139bpm [796b/km] 103cal 9.72/11.86kmph 2) 0.17km - 1:00(5:52/km) 142/146bpm [834b/km] 10cal 10.22/10.35kmph 3) 0.29km - 2:00(7:01/km) 144/147bpm [1010b/km] 21cal 8.55/10.25kmph 4) 0.19km - 1:00(5:19/km) 145/148bpm [772b/km] 10cal 11.28/12.66kmph 5) 0.39km - 2:00(5:11/km) 143/148bpm [742b/km] 21cal 11.57/12.46kmph 6) 0.28km - 2:00(7:14/km) 140/144bpm [1013b/km] 18cal 8.29/11.42kmph 7) 0.39km - 2:20(5:58/km) 148/151bpm [884b/km] 24cal 10.05/11.66kmph 8) 0.45km - 2:30(5:30/km) 145/151bpm [798b/km] 25cal 10.9/11.59kmph 9) 0.39km - 2:20(5:59/km) 152/158bpm [908b/km] 25cal 10.04/10.88kmph 10) 0.43km - 2:30(5:49/km) 152/157bpm [884b/km] 26cal 10.32/11.62kmph 11) 0.41km - 2:20(5:40/km) 149/154bpm [844b/km] 24cal 10.59/11.92kmph 12) 0.35km - 2:30(7:05/km) 151/153bpm [1069b/km] 26cal 8.47/9.24kmph 13) 0.46km - 2:20(5:06/km) 152/155bpm [775b/km] 25cal 11.76/12.7kmph 14) 0.35km - 2:30(7:05/km) 147/153bpm [1042b/km] 24cal 8.47/12.33kmph 15) 1.65km - 10:40(6:28/km) 147/150bpm [952b/km] 101cal 9.27/11.35kmph 16) 0.04km - 12(5:04/km) 150/151bpm [761b/km] 2cal 11.83/11.32kmph Add a comment	-
Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
-	15.8mi, 2:45:06 Run - General 1) 18.65km - 2:00:01(6:26/km) 154/170bpm [991b/km] 1182cal 9.32/13.47kmph 2) 5.34km - 35:00(6:33/km) 158/176bpm [1036b/km] 300cal 9.15/10.98kmph 3) 1.38km - 10:00(7:16/km) 155/170bpm [1125b/km] 75cal 8.27/9.77kmph 4) 0.01km - 6(8:34/km) 144/147bpm [1233b/km] 7.01/9kmph Add a comment	5.2mi, 48:09 Run - General 1) 1km - 6:43(6:43/km) 124/134bpm [833b/km] 52cal 8.93/11.52kmph 2) 1km - 5:41(5:41/km) 123/133bpm [699b/km] 40cal 10.56/10.92kmph 3) 1km - 5:22(5:22/km) 135/142bpm [725b/km] 47cal 11.17/11.96kmph 4) 1km - 5:29(5:29/km) 138/142bpm [756b/km] 49cal 10.96/11.79kmph 5) 1km - 5:51(5:51/km) 140/147bpm [820b/km] 53cal 10.24/11.29kmph 6) 1km - 5:36(5:36/km) 143/151bpm [801b/km] 54cal 10.72/11.86kmph 7) 1km - 5:50(5:50/km) 146/154bpm [851b/km] 56cal 10.3/11.52kmph 8) 1km - 6:04(6:04/km) 147/150bpm [891b/km] 58cal 9.9/11.29kmph 9) 0.3km - 1:34(5:14/km) 145/147bpm [759b/km] 14cal 11.46/12.09kmph Add a comment	-	-	2.5mi, 51:48 Walk - General 1) 1km - 13:30(13:30/km) 80/85bpm [1080b/km] 49cal 59/65rpm 4.45/6.08kmph 2) 1km - 12:25(12:25/km) 84/94bpm [1043b/km] 53cal 61/65rpm 4.83/9.67kmph 3) 1km - 12:42(12:42/km) 89/96bpm [1130b/km] 59cal 59/64rpm 4.73/5.61kmph 4) 0.95km - 13:12(13:52/km) 83/90bpm [1151b/km] 51cal 57/62rpm 4.33/5.81kmph Add a comment 0.6mi, 7:37 Run - General 1) 1km - 7:35(7:35/km) 127/131bpm [964b/km] 56cal 7.91/10.81kmph 2) 0.01km - 2(5:33/km) 127/127bpm [705b/km] 10.81/8.63kmph Add a comment 5.7mi, 55:53 Run - General 1) 1.86km - 12:01(6:28/km) 121/132bpm [782b/km] 93cal 9.28/12.7kmph 2) 0.19km - 1:00(5:12/km) 133/136bpm [693b/km] 9cal 11.52/12.29kmph 3) 0.31km - 2:00(6:25/km) 132/136bpm [847b/km] 17cal 9.35/10.92kmph 4) 0.19km - 1:00(5:10/km) 137/141bpm [709b/km] 9cal 11.6/11.69kmph 5) 0.33km - 2:00(6:00/km) 136/141bpm [816b/km] 18cal 10/12.09kmph 6) 0.3km - 2:00(6:41/km) 137/141bpm [916b/km] 17cal 8.97/10.04kmph 7) 2km - 11:59(5:59/km) 146/150bpm [874b/km] 122cal 10.03/12.39kmph 8) 0.49km - 3:00(6:05/km) 141/146bpm [859b/km] 27cal 9.85/11.76kmph 9) 2.02km - 12:00(5:56/km) 144/149bpm [854b/km] 109cal 10.12/12.5kmph 10) 0.46km - 3:00(6:27/km) 138/143bpm [891b/km] 24cal 9.3/12.36kmph 11) 0.79km - 5:00(6:22/km) 141/146bpm [897b/km] 41cal 9.43/11.12kmph 12) 0.13km - 52(6:37/km) 144/145bpm [952b/km] 7cal 9.07/10.78kmph Add a comment	3.1mi, 26:08 Run - General 1) 1km - 4:57(4:57/km) 136/144bpm [674b/km] 45cal 12.11/14.18kmph 2) 1km - 5:20(5:20/km) 145/149bpm [774b/km] 56cal 11.24/12.46kmph 3) 1km - 5:25(5:25/km) 149/153bpm [807b/km] 58cal 11.08/12.66kmph 4) 1km - 5:09(5:09/km) 151/154bpm [778b/km] 55cal 11.65/13.07kmph 5) 1km - 5:08(5:08/km) 155/159bpm [796b/km] 55cal 11.69/13.55kmph 6) 0.04km - 8(3:38/km) 160/160bpm [581b/km] 1cal 16.52/13.88kmph Add a comment
Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
-	5.5mi, 50:04 Run - General 1) 4.72km - 27:00(5:43/km) 126/139bpm [721b/km] 211cal 10.48/12.06kmph 2) 0.21km - 1:00(4:51/km) 145/151bpm [704b/km] 10cal 12.36/12.7kmph 3) 0.35km - 2:00(5:41/km) 146/152bpm [830b/km] 20cal 10.55/12.63kmph 4) 0.21km - 1:00(4:51/km) 149/154bpm [722b/km] 10cal 12.38/12.56kmph 5) 0.35km - 2:00(5:42/km) 149/154bpm [849b/km] 21cal 10.53/12.43kmph 6) 0.2km - 1:00(5:01/km) 151/154bpm [757b/km] 10cal 11.97/12.23kmph 7) 0.34km - 2:00(5:48/km) 149/155bpm [865b/km] 21cal 10.34/11.79kmph 8) 0.2km - 1:00(4:58/km) 151/155bpm [750b/km] 10cal 12.09/12.39kmph 9) 0.35km - 2:00(5:44/km) 149/155bpm [854b/km] 21cal 10.47/12.19kmph 10) 0.2km - 1:00(4:59/km) 150/154bpm [748b/km] 10cal 12.03/12.23kmph 11) 0.34km - 2:00(5:49/km) 149/155bpm [867b/km] 20cal 10.31/11.96kmph 12) 0.2km - 1:00(5:03/km) 150/154bpm [758b/km] 10cal 11.88/12.09kmph 13) 0.35km - 2:00(5:45/km) 149/155bpm [856b/km] 20cal 10.45/12.02kmph 14) 0.87km - 5:00(5:46/km) 143/146bpm [824b/km] 43cal 10.41/10.98kmph 15) 0.01km - 4(4:27/km) 143/143bpm [635b/km] 13.5/10.61kmph Add a comment	5.2mi, 47:39 Run - General 1) 1km - 6:56(6:56/km) 118/127bpm [817b/km] 50cal 8.67/11.32kmph 2) 1km - 5:40(5:40/km) 131/137bpm [742b/km] 51cal 10.6/11.32kmph 3) 1km - 5:32(5:32/km) 134/139bpm [741b/km] 51cal 10.85/12.39kmph 4) 1km - 5:28(5:28/km) 140/145bpm [766b/km] 51cal 10.97/12.16kmph 5) 1km - 5:38(5:38/km) 143/145bpm [806b/km] 55cal 10.65/11.35kmph 6) 1km - 5:29(5:29/km) 144/147bpm [789b/km] 54cal 10.95/11.69kmph 7) 1km - 5:27(5:27/km) 144/148bpm [784b/km] 54cal 11.02/12.02kmph 8) 1km - 5:27(5:27/km) 147/150bpm [801b/km] 55cal 11.01/11.72kmph 9) 0.4km - 2:04(5:09/km) 135/147bpm [695b/km] 14cal 11.65/12.46kmph Add a comment	-	-	4.2mi, 40:10 Run - General 1) 1.73km - 10:01(5:47/km) 129/138bpm [746b/km] 90cal 10.38/13.03kmph 2) 0.04km - 10(4:35/km) 136/138bpm [624b/km] 1cal 13.07/12.12kmph 3) 0.32km - 1:50(5:43/km) 140/142bpm [800b/km] 18cal 10.5/12.66kmph 4) 0.05km - 10(3:18/km) 144/147bpm [476b/km] 1cal 18.16/18.1kmph 5) 0.3km - 1:50(6:12/km) 146/149bpm [906b/km] 19cal 9.67/15.85kmph 6) 0.17km - 1:00(5:50/km) 140/144bpm [817b/km] 10cal 10.28/10.21kmph 7) 0.49km - 3:00(6:05/km) 135/139bpm [822b/km] 27cal 9.86/10.45kmph 8) 1.67km - 9:00(5:22/km) 147/155bpm [790b/km] 94cal 11.16/14.14kmph 9) 0.76km - 5:00(6:35/km) 137/142bpm [902b/km] 43cal 9.12/11.02kmph 10) 1.23km - 8:00(6:32/km) 133/137bpm [868b/km] 61cal 9.19/10.75kmph 11) 0.02km - 9(6:21/km) 131/132bpm [831b/km] 1cal 9.46/9.04kmph Add a comment	-

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