Richard-M

M50 Hertfordshire

Bluefish tuna (63)

About
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Mileage
Training
Blog

Races
185
Miles
14674
Miles
1116
Miles
32600
Miles
188
WAVA
74.77%
Mile
5:59
5k
19:23
5M
32:59
10k
41:11
10M
1:08:28
Half
1:30:26
20M
2:33:55
Mara
3:19:27
20k
38:12
40k
1:19:07
400m
4:53
1500m
23:42

About Me
Continual improvements (hopefully) Show More...

Random Q&A	See your Q&A
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Recent Blogs
2019 Review: Why I am grateful	Dec 2019
one day	Dec 2017
Plans	Dec 2016
An Island In The Sun	Dec 2015
Sprouts - I really love sprouts :)	Dec 2015

My parkrun
No parkrun selected

Recent Training
30th Apr	Road Biking	11.8mi	33:15
30th Apr	Tempo	8.2mi	1:05:01
29th Apr	Yoga	0mi	56:05
29th Apr	Pool	1.9mi	57:54
26th Apr	Tempo	3.9mi	28:48

Planned Races
ATW Grafham Middle Distance Triathlon	2nd Jun

12 Month Benchmarks	Run	Bike
Mile	5:43	1:09
5k	20:38	3:50
5mi	34:56	6:12
10k	43:33	7:46
10mi	1:10:20	24:09
Half	1:32:35	32:42
20mi	2:40:54	52:27
Mara	3:39:47	1:12:54

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 3107 Run 1500 Swim 100

Recent Threads
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Buddies (2)

Followers (1)

Badges Collected	See available badges
+ 281 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023	2024	PB	WB
1mi	3		6:12 65.64	6:42 60.74			5:59 69.57							5:59 5:59/mi	69.57
5km	64		20:59 65.95	19:30 71.50	19:46 70.54	20:07 69.84	19:35 72.86	20:07 70.93	19:23 74.77	22:48 63.57	20:41 71.77	20:24 73.36		19:23 6:14/mi	74.77
5mi	18		38:21 58.17						32:59 71.53					32:59 6:36/mi	71.53
9.3km	1					41:18 64.64								41:18 7:09/mi	64.64
10km	31	53:11 52.33	46:15 60.17	42:22 66.74	42:32 67.02	41:37 68.50	41:11 70.36	42:01 68.96	42:32 68.69		44:53 66.76			41:11 6:38/mi	70.36
10mi	15		1:18:33 58.96	1:09:46 66.93	1:08:37 68.05	1:10:31 66.76	1:09:38 68.60	1:08:28 69.92	1:09:33 70.01	1:09:33 70.01	1:13:41 67.82	1:14:40 66.93	1:13:41 68.42	1:08:28 6:51/mi	70.01
13.1mi	10			1:34:29 65.35	1:33:53 66.32	1:33:24 67.22	1:30:26 70.02	1:35:43 66.15			1:33:16 70.90	1:32:42 71.98	1:34:37 70.52	1:30:26 6:54/mi	71.98
26km	2		2:13:51 56.75	2:14:47 56.82										2:13:51 8:17/mi	56.82
17mi	5				2:11:31 62.01		2:07:30 65.04	2:08:41 64.99		2:08:25 66.26		2:18:14 63.19		2:07:30 7:30/mi	66.26
20mi	2				2:39:10 61.00		2:33:55 64.14							2:33:55 7:42/mi	64.14
20.8mi	1						3:05:44 55.91							3:05:44 8:56/mi	55.91
26.2mi	11				3:46:34 57.14	3:47:56 57.28	3:38:32 60.24		3:19:27 67.72	3:42:11 60.79	3:22:41 68.41		3:41:19 63.21	3:19:27 7:37/mi	68.41
26.5mi	1								5:35:00 40.53					5:35:00 12:38/mi	40.53

Date	Planned Races			Distance
2 Jun	ATW Grafham Middle Distance Triathlon Confirmed			1.9km/90km/21km
2024		Result	WAVA	Distance
14 Apr	Manchester Marathon SB	3:41:19	63.21	26.2mi
25 Feb	Run London Victoria Park Half SB	1:34:37	70.52	13.1mi
21 Jan	Fred Hughes 10 SB	1:13:41	68.42	10mi
2023		Result	WAVA	Distance
16 Dec	Rickmansworth parkrun SB	20:24	73.36	5km
25 Nov	Rickmansworth parkrun	20:32	72.89	5km
19 Nov	St Neots Riverside Half Marathon SB	1:32:42	71.98	13.1mi
17 Sep	Hemal DTC Sprint Triathlon	7:57 / 29:43 / 20:54	0.00	400metres/17.2km/4.6km
23 Jul	Bedford Triathlon Team Relays	16:00 / 39:00 / 24:00	0.00	750metres/23km/5km
13 May	Eton Sprints Weekend Triathlon	15:46 / 33:58 / 23:53	0.00	750metres/22km/5km
19 Feb	Gade Valley Harriers VLM Training run SB	2:18:14	63.19	17mi
22 Jan	Fred Hughes 10 SB	1:14:40	66.93	10mi
2022		Result	WAVA	Distance
30 Dec	Buntingford Year End 10 SB	1:13:41	67.82	10mi
23 Oct	Abingdon Marathon SB	3:22:41	68.41	26.2mi
9 Oct	Royal Parks Half Marathon SB	1:33:16	70.90	13.1mi
1 Oct	Rickmansworth parkrun SB	20:41	71.77	5km
4 Sep	Dunstable Downs Marathon Challenge	3:52:00	59.76	26.2mi
26 Jun	ATW Stewartby Triathlon	27:31 / 1:00:06 / 43:38	0.00	1500metres/37km/10km
4 Jun	Cassiobury parkrun	20:53	70.52	5km
22 May	Wheathampstead 10k SB	44:53	66.76	10km
8 May	HSV Sprint Tri	7:45 / 38:51 / 21:50	0.00	400metres/20km/5km
18 Apr	Boston Marathon UK	3:44:25	61.24	26.2mi
3 Apr	Manchester Marathon	3:28:25	65.94	26.2mi
2020		Result	WAVA	Distance
1 Mar	Cambridge Boundary Run Marathon SB	3:42:11	60.79	26.2mi
23 Feb	Gade Valley Harriers VLM Training run #2 SB	2:08:25	66.26	17mi
19 Jan	Fred Hughes 10 SB	1:09:33	70.01	10mi
12 Jan	Sunday XC League Race 4	44:09	64.40	6mi
1 Jan	Luton Wardown parkrun SB	22:48	63.57	5km
1 Jan	Houghton Hall parkrun	24:34	59.00	5km
2019		Result	WAVA	Distance
29 Dec	Buntingford 10 SB	1:09:33	70.01	10mi
22 Dec	Sunday XC League Race 3	36:32	64.58	5mi
15 Dec	Festive 5 PB	32:59	71.53	5mi
1 Dec	Sunday League Race #2 Trent Park	34:40	68.06	5mi
20 Oct	Abingdon Marathon PB	3:19:27	67.72	26.2mi
25 Sep	Affinity Water Hatfield 5k series 3	19:26	74.58	5km
11 Sep	Affinity Water Hatfield 5k series 2	19:32	74.20	5km
1 Sep	Dunstable Downs Marathon Challenge	3:54:35	57.58	26.2mi
28 Aug	Affinity Water Hatfield 5k series 1 PB	19:23	74.77	5km
6 Jul	Jersey Farm parkrun	21:23	67.25	5km
30 Jun	Herts Hobble - Long PB	5:35:00	40.53	26.5mi
26 Jun	midweek Road Race League Division 2 & 3 Race 4 SB	42:32	68.69	10km
15 Jun	STF 24	48 / 0	0.00	24hr
12 May	HSV Sprint Tri	7:18 / 39:19 / 18:51	0.00	400metres/20km/5km
12 May	Wheathampstead 10k	45:28	64.26	10km
5 Jan	St Albans parkrun	23:02	62.43	5km
2018		Result	WAVA	Distance
18 Nov	St Neots Riverside Half Marathon	1:37:26	65.55	13.1mi
14 Oct	Herts 10km	42:59	67.97	10km
24 Jun	Herts Hobble		0.00	26.5mi
10 Jun	St Albans Half Marathon SB	1:35:43	66.15	13.1mi
7 Jun	Midweek road race series Div2 [Royston] SB	42:01	68.96	10km
2 Jun	Letchworth parkrun	20:41	68.98	5km
23 May	Mid Week Race League (Div2) Hitchin	42:03	68.91	10km
20 May	Wheathampstead 10k	43:12	67.07	10km
13 May	HSV Sprint Tri	7:34 / 38:28 / 20:28	0.00	400metres/20km/5km
5 May	Ellenbrook Fields parkrun	20:09	70.81	5km
25 Feb	Gade Valley Harriers VLM Training run #2 SB	2:08:41	64.99	17mi
18 Feb	Sunday League XC #5 Royston	42:37	58.93	5.4mi
27 Jan	Luton Wardown parkrun	20:33	69.43	5km
21 Jan	Fred Hughes 10 PB	1:08:28	69.92	10mi
14 Jan	Sunday League XC #4 Watford	42:39	66.68	6.1mi
1 Jan	St Albans Parkrun SB	20:07	70.93	5km
1 Jan	Luton Wardown parkrun	20:56	68.16	5km
2017		Result	WAVA	Distance
31 Dec	Buntingford 10	1:09:47	68.60	10mi
23 Dec	St Albans parkrun SB	19:35	72.86	5km
17 Dec	Sunday League XC #3 Willian	33:07	70.09	5mi
19 Nov	St Neots Riverside Half Marathon PB	1:30:26	70.02	13.1mi
12 Nov	Sunday League XC #2 Trent Park	34:05	68.10	5mi
29 Oct	Sunday League XC #1 Cheshunt	34:12	67.87	5mi
8 Oct	Herts 10km PB	41:11	70.36	10km
7 Oct	Heartwood Forest parkrun	20:13	70.58	5km
27 Sep	Affinity Water Hatfield 5k series 3	20:31	69.54	5km
13 Sep	Affinity Water Hatfield 5k series 2	20:13	70.58	5km
3 Sep	Dunstable Downs 20 PB	3:05:44	55.91	20.8mi
30 Aug	Affinity Water Hatfield 5k series 1	19:49	72.00	5km
20 Aug	Herts Tri - Olympic distance	32:11 / 1:19:07 / 50:26	0.00	1500metres/40km/10km
29 Jul	Heartwood Parkrun	21:21	66.31	5km
23 Jul	Thunder Run 24 - Lap 4	57:15	50.20	10km
23 Jul	Thunder Run 24 - Lap 3	57:20	50.13	10km
22 Jul	Thunder Run 24hr Relay Race	44:59	63.89	10km
22 Jul	Thunder Run 24 - Lap 2	48:58	58.69	10km
13 Jul	Scott's Travel Midweek Road Race League Mob Match	41:48	68.75	10km
8 Jul	St Albans parkrun	19:46	71.63	5km
30 Jun	Strava #mymile PB	5:59	69.57	1mi
28 Jun	Midweek Road Race League	41:38	69.03	10km
17 Jun	Luton Wardown parkrun	20:37	68.67	5km
14 Jun	Mid Week Race League (Div2) Hitchin #3	43:54	65.47	10km
24 May	Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture]	46:49	61.39	10km
21 May	Wheathampstead 10k	44:20	64.83	10km
1 May	Milton Keynes Marathon SB	3:38:32	60.24	26.2mi
29 Apr	St Albans parkrun	20:52	67.85	5km
26 Mar	Gade Valley Harriers VLM Training run #3 PB	2:33:55	64.14	20mi
18 Mar	Luton Wardown parkrun	20:38	68.62	5km
11 Mar	St Albans parkrun	19:55	71.09	5km
26 Feb	Gade Valley Harriers VLM Training run #2 PB	2:07:30	65.04	17mi
12 Feb	Sunday League XC #5 Royston	43:16	57.58	5.4mi
22 Jan	Fred Hughes 10 SB	1:09:38	68.17	10mi
15 Jan	Sunday League XC #4 Watford	42:55	65.72	6.1mi
1 Jan	St Albans parkrun	21:01	67.37	5km
1 Jan	Luton Wardown parkrun	21:21	66.31	5km
2016		Result	WAVA	Distance
31 Dec	St Albans parkrun	21:03	67.26	5km
27 Dec	Buntingford 10	1:14:28	63.75	10mi
18 Dec	Sunday League XC #3 Willian	33:57	67.82	5mi
27 Nov	Watford Autumn 10K PB	41:18	64.64	9.3km
20 Nov	St Neots Riverside Half Marathon SB	1:33:24	67.22	13.1mi
13 Nov	Sunday League XC #2 Grovelands	35:46	64.38	5mi
23 Oct	Sunday League XC #1 Cheshunt	37:56	60.70	5mi
9 Oct	Herts 10km	42:50	67.10	10km
21 Sep	Hatfield 5k inc Herts Vets Champs	20:21	69.57	5km
13 Aug	St Albans parkrun SB	20:07	69.84	5km
23 Jul	Thunder Run 24 - 110km RACE	47:38	59.85	10km
14 Jul	Scott's Travel Midweek Road Race League - Mob Match	42:43	66.73	10km
3 Jul	Stowe Triathlon - Olympic	23:42 / 1:25:17 / 1:03:30	0.00	1500metres/47.8km/10.4km
18 Jun	Oval Run		0.00	5mi
15 Jun	Midweek league division 2 Harlow	42:21	67.31	10km
12 Jun	St Albans Half Marathon	1:35:00	65.54	13.1mi
25 May	Mid Week Race League (Div2) Hitchin #2 SB	41:37	68.50	10km
22 May	Wheathampstead 10k	42:27	67.15	10km
2 May	Milton Keynes Marathon SB	3:47:56	57.28	26.2mi
30 Apr	St Albans parkrun	20:15	69.38	5km
23 Apr	St Albans parkrun	20:41	67.93	5km
16 Apr	St Albans parkrun	20:28	68.65	5km
5 Mar	St Albans parkrun	20:29	68.59	5km
30 Jan	St Albans parkrun	21:12	66.27	5km
24 Jan	Fred Hughes 10 SB	1:10:31	66.76	10mi
17 Jan	Sunday League XC #4 Watford	41:29	67.44	6.1mi
1 Jan	St Albans parkrun	20:28	68.65	5km
1 Jan	Panshanger Parkrun	20:40	67.98	5km
2015		Result	WAVA	Distance
28 Dec	Buntingford 10	1:11:59	65.40	10mi
26 Dec	St Albans parkrun	21:04	66.69	5km
6 Dec	Sunday League XC #3 Willian	34:33	66.11	5mi
22 Nov	Sunday League XC #2 Trent Park	33:45	67.68	5mi
15 Nov	St Neots Riverside Half Marathon SB	1:33:53	66.32	13.1mi
31 Oct	St Albans parkrun	20:01	70.19	5km
18 Oct	Sunday League XC #1 Cheshunt	34:14	66.72	5mi
11 Oct	Herts 10K SB	42:32	67.02	10km
19 Sep	Aldenham parkrun	21:24	65.65	5km
25 Jul	Thunder Run 24	50:00	56.56	10km
18 Jul	St Albans parkrun SB	19:46	70.54	5km
20 Jun	Panshanger parkrun	20:31	67.96	5km
4 May	Milton Keynes Marathon SB	3:46:34	57.14	26.2mi
2 May	St Albans parkrun	21:20	65.36	5km
18 Apr	Luton Wardown Parkrun	21:12	65.77	5km
22 Mar	Gade Valley Harriers VLM Training run #3 SB	2:39:10	61.00	20mi
14 Mar	St Albans parkrun	19:57	69.89	5km
28 Feb	St Albans parkrun	20:54	66.71	5km
22 Feb	Gade Valley Harriers VLM Training run #2 SB	2:11:31	62.01	17mi
15 Feb	Cross Country League Royston	39:29	62.10	5.4mi
7 Feb	St Albans parkrun	21:04	66.19	5km
24 Jan	St Albans parkrun	20:41	67.41	5km
18 Jan	Fred Hughes 10 SB	1:08:37	68.05	10mi
11 Jan	Cross Country League Trent Park	34:49	65.09	5mi
1 Jan	Panshanger parkrun	21:43	64.20	5km
2014		Result	WAVA	Distance
28 Dec	Buntingford 10 SB	1:09:46	66.93	10mi
7 Dec	Cross Country League Watford	41:40	66.61	6.1mi
6 Dec	St Albans parkrun	19:45	70.60	5km
23 Nov	Cross Country League Grovelands	36:25	62.23	5mi
16 Nov	St Neots Riverside Half Marathon SB	1:34:29	65.35	13.1mi
26 Oct	Cross Country League Cheshunt	33:50	66.98	5mi
22 Oct	Hatfield 5k Series Race 3 SB	19:30	71.50	5km
18 Oct	St Albans parkrun	20:00	69.72	5km
12 Oct	Herts 10k SB	42:22	66.75	10km
8 Oct	Hatfield 5k Series Race 2	19:35	71.20	5km
4 Oct	St Albans parkrun	19:54	70.07	5km
27 Sep	St Albans parkrun	19:37	71.08	5km
24 Sep	Hatfield 5K series race 1	19:52	70.18	5km
20 Sep	St Albans parkrun	20:06	69.37	5km
13 Sep	St Albans parkrun	20:30	68.02	5km
7 Sep	HSV Autumn Triathlon	4:53 / 38:12 / 21:22	0.00	400metres/20km/5km
30 Aug	St Albans parkrun	21:19	65.41	5km
23 Aug	St Albans Parkrun	21:17	65.51	5km
9 Aug	Arrows Magic Mile (members only) SB	6:42	60.74	1mi
18 May	Wheathampstead 10K	46:51	59.88	10km
26 Apr	St. George's Great Curry Run (private event -sorry!) SB	2:14:47	56.82	26km
16 Feb	Cross Country League Watford	46:28	59.25	6.1mi
19 Jan	Fred Hughes 10	1:16:33	60.50	10mi
2013		Result	WAVA	Distance
29 Dec	Buntingford 10 SB	1:18:33	58.96	10mi
8 Dec	Cross Country League Trent Park	35:15	63.79	5mi
27 Oct	Cross Country League 1 Cheshunt	38:48	57.95	5mi
13 Oct	Herts 10k	47:19	59.29	10km
8 Sep	HSV Autumn Triathlon	7:38 / 41:26 / 22:59	0.00	400metres/20km/5km
7 Sep	st albans park run SB	20:59	65.95	5km
2 Sep	Arrows Magic Mile (members only) SB	6:12	65.64	1mi
21 Jul	Luton 10k SB	46:15	60.17	10km
14 Jul	luton AC summer road series	21:43	63.24	5km
28 Jun	luton AC summer road series SB	38:21	58.17	5mi
26 Apr	Great Curry Run - St. Georges School PB	2:13:51	56.75	26km
2012		Result	WAVA	Distance
14 Oct	Herts 10k SB	53:11	52.33	10km
20 May	Wheathampstead 10K	55:58	49.34	10km

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	0	0	5	0	0	0	0	0	0	0	0	0	5
2024	11.2	8.1	9.7	11.7	0	0	0	0	0	0	0	0	40.7
2024	137	146	66	100	0	0	0	0	0	0	0	0	448
2024	218	269	225	284	0	0	0	0	0	0	0	0	995
2023	0	0	0	2	0	0	0	0	0	0	0	5	7
2023	8	9.3	8.7	14.8	18.5	8.8	9.9	8	9.3	9.3	7.1	7.1	118.8
2023	144	156	100	23	22	40	69	129	135	157	123	89	1188
2023	257	245	297	253	114	286	459	340	303	285	200	135	3173
2022	6	0	0	5	0	3	0	0	0	0	0	0	14
2022	7.9	5.2	10	8.1	10.2	8.3	7.8	10.3	7.1	10.5	4.9	12.4	102.7
2022	132	139	147	103	135	130	135	169	145	133	67	111	1547
2022	200	195	222	351	355	459	426	387	302	272	127	202	3496
2021	0	0	0	0	0	0	12	30	0	0	8	5	55
2021	0	0	0	18.1	29.8	4.2	0	6.4	7.3	8	7.2	6.2	87.1
2021	183	164	179	13	6	6	3	6	54	56	52	97	820
2021	359	412	501	220	298	112	162	222	213	329	300	261	3388
2020	9	11.2	5	0	1.9	4.6	4.2	6.6	8.2	7.1	4.4	5.3	67.4
2020	153	148	163	126	121	47	90	87	82	125	157	139	1439
2020	194	196	215	303	281	360	394	424	532	464	439	427	4228
2019	30	2	0	0	0	0	0	0	0	0	0	0	32
2019	29.5	14.6	17.5	15.3	11.4	4.1	10.7	12.1	8.2	9.3	11	5.7	149.2
2019	33	87	141	127	54	151	128	132	176	147	26	121	1324
2019	85	211	168	233	187	139	319	240	254	134	235	261	2467
2018	0	0	0	0	0	2	11	1	0	1	3	13	31
2018	7.4	7.4	10.4	13.7	12.3	12.7	14.5	19.8	10.4	7.6	12.5	29.5	158.2
2018	147	123	30	51	115	108	32	6	60	97	106	20	893
2018	252	214	328	321	352	361	440	534	485	507	313	158	4265
2017	7.4	9	8.6	10.1	12.8	9.4	11	7.8	6.9	4.4	6.6	8.7	102.6
2017	166	138	171	143	62	125	137	126	143	140	109	140	1599
2017	223	104	199	212	485	206	216	272	250	403	191	182	2944
2016	0	0	0	14	0	0	0	0	3	0	2	0	19
2016	9.3	7.6	11.4	12.1	8.2	10.7	8.9	5.2	9.7	7.5	7.1	7.4	105.1
2016	156	141	85	94	122	68	151	126	63	74	131	109	1320
2016	114	154	238	153	350	434	293	218	556	482	299	260	3549
2015	0	0	0	0	0	0	0	19	6	0	0	0	25
2015	9.8	4.8	7.9	4.3	6.6	7.3	7.1	8.6	5.1	8.4	7.2	6.8	83.8
2015	147	157	134	78	54	84	126	76	63	150	103	77	1249
2015	79	101	124	75	358	338	150	164	274	190	206	208	2266
2014	5.1	6.8	9	5.1	4.7	3.9	8.1	8.2	7.8	7	6.5	5.5	77.6
2014	111	118	144	97	85	40	118	142	142	136	143	169	1444
2014	34	64	98	75	117	110	203	129	141	159	60	63	1253
2013	0	0	0	0	0	0	0	0	2.1	3.8	6.8	6.2	18.8
2013	96	41	101	107	91	101	108	46	75	72	128	92	1059
2013	0	20	0	9	70	77	114	85	80	21	31	0	507
2012	0	0	0	1.4	0	0	0	0	0	0	0	0	1.4
2012	12	11	29	10	20	0	0	29	46	47	46	72	321
2012	25	0	0	0	0	0	25	15	0	0	0	0	65
2011	0	0	0	0	0	0	0	0	0	2.5	0	0	2.5
2011	0	0	0	0	0	0	4	0	0	6	5	8	23
2011	0	0	0	0	0	0	0	0	0	5	0	0	5

Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10
0mi, 31:53 Cross - Strength Add a comment 20.2mi, 58:58 Bike - Zwift 1Zwift - Macro to Micro in France 5 sets *30s@345w, 8x15s@275w or 300w, 15s@185w oe 160w, w 5min recovery between sets ) 3.9km - 7:59(2:03/km) 107/120bpm [219b/km] 68cal 85/96rpm 148/182W 29.34/46.45kmph 2) 0.31km - 30(1:36/km) 121/126bpm [194b/km] 7cal 98/99rpm 269/278W 37.41/43.26kmph 3) 0.29km - 30(1:44/km) 124/128bpm [214b/km] 3cal 82/99rpm 134/265W 34.69/40.79kmph 4) 0.3km - 30(1:41/km) 122/126bpm [206b/km] 7cal 96/101rpm 263/278W 35.53/41.94kmph 5) 0.27km - 30(1:52/km) 124/128bpm [231b/km] 3cal 83/99rpm 135/275W 32.24/40.38kmph 6) 0.34km - 30(1:28/km) 123/129bpm [181b/km] 7cal 101/104rpm 267/282W 40.87/47.93kmph 7) 0.3km - 30(1:39/km) 126/130bpm [207b/km] 3cal 85/103rpm 132/272W 36.52/42.79kmph 8) 1km - 2:00(2:00/km) 111/120bpm [223b/km] 14cal 86/104rpm 125/137W 29.88/38.71kmph 9) 0.33km - 30(1:30/km) 121/134bpm [181b/km] 9cal 107/112rpm 331/348W 40/47.35kmph 10) 0.18km - 15(1:24/km) 137/139bpm [191b/km] 4cal 102/107rpm 283/343W 43/45.95kmph 11) 0.16km - 15(1:32/km) 140/141bpm [215b/km] 2cal 91/103rpm 195/270W 39.12/43.34kmph 12) 0.16km - 15(1:35/km) 141/141bpm [224b/km] 3cal 103/109rpm 264/279W 37.79/41.43kmph 13) 0.16km - 15(1:36/km) 141/142bpm [226b/km] 2cal 92/107rpm 194/274W 37.49/40.7kmph 14) 0.17km - 15(1:28/km) 139/140bpm [204b/km] 3cal 104/110rpm 265/278W 40.78/43.64kmph 15) 0.17km - 15(1:27/km) 139/140bpm [202b/km] 2cal 86/110rpm 196/274W 41.31/43.68kmph 16) 0.16km - 15(1:31/km) 137/138bpm [208b/km] 3cal 101/108rpm 270/285W 39.56/40.16kmph 17) 0.16km - 15(1:33/km) 137/139bpm [213b/km] 2cal 89/107rpm 191/265W 38.65/40.19kmph 18) 0.16km - 15(1:34/km) 135/136bpm [211b/km] 3cal 100/107rpm 267/287W 38.38/39.48kmph 19) 0.16km - 15(1:34/km) 135/136bpm [212b/km] 2cal 83/106rpm 192/264W 38.29/39.55kmph 20) 0.16km - 15(1:34/km) 135/137bpm [212b/km] 3cal 100/106rpm 266/281W 38.25/39.42kmph 21) 0.16km - 15(1:34/km) 136/138bpm [213b/km] 2cal 87/105rpm 194/268W 38.3/39.52kmph 22) 0.16km - 15(1:34/km) 136/138bpm [214b/km] 3cal 106/111rpm 265/279W 38.22/39.37kmph 23) 0.16km - 15(1:34/km) 137/138bpm [215b/km] 2cal 88/107rpm 194/264W 38.29/39.45kmph 24) 0.16km - 15(1:34/km) 137/138bpm [216b/km] 3cal 102/107rpm 265/278W 38.13/39.36kmph 25) 0.16km - 15(1:34/km) 137/139bpm [214b/km] 2cal 89/104rpm 194/261W 38.35/39.45kmph 26) 1.99km - 5:00(2:31/km) 118/137bpm [297b/km] 35cal 83/96rpm 125/183W 23.87/40.08kmph 27) 0.42km - 30(1:11/km) 125/135bpm [149b/km] 9cal 109/113rpm 331/352W 50.39/54.89kmph 28) 0.22km - 15(1:09/km) 138/142bpm [158b/km] 4cal 96/109rpm 305/323W 52.43/54.15kmph 29) 0.2km - 15(1:15/km) 143/145bpm [178b/km] 2cal 89/103rpm 178/295W 48.14/52.68kmph 30) 0.17km - 15(1:27/km) 144/145bpm [208b/km] 4cal 107/111rpm 282/303W 41.54/41.8kmph 31) 0.17km - 15(1:31/km) 146/147bpm [221b/km] 2cal 93/110rpm 178/298W 39.63/41.81kmph 32) 0.16km - 15(1:34/km) 144/146bpm [225b/km] 4cal 102/107rpm 281/303W 38.36/39.94kmph 33) 0.16km - 15(1:35/km) 144/145bpm [228b/km] 2cal 101/110rpm 170/300W 37.94/40.07kmph 34) 0.16km - 15(1:36/km) 142/144bpm [227b/km] 4cal 102/107rpm 287/314W 37.5/39.38kmph 35) 0.16km - 15(1:36/km) 142/144bpm [227b/km] 2cal 95/109rpm 172/299W 37.61/39.62kmph 36) 0.16km - 15(1:36/km) 140/141bpm [224b/km] 4cal 103/108rpm 285/307W 37.42/39.51kmph 37) 0.16km - 15(1:32/km) 140/142bpm [215b/km] 2cal 93/107rpm 176/298W 39.15/40.76kmph 38) 0.16km - 15(1:33/km) 140/141bpm [218b/km] 4cal 110/116rpm 283/305W 38.5/40.18kmph 39) 0.16km - 15(1:33/km) 141/142bpm [219b/km] 2cal 90/109rpm 175/294W 38.55/40.37kmph 40) 0.14km - 15(1:48/km) 140/142bpm [252b/km] 4cal 105/111rpm 283/304W 33.37/37.98kmph 41) 0.16km - 15(1:34/km) 142/143bpm [222b/km] 2cal 90/109rpm 178/294W 38.4/39.67kmph 42) 0.17km - 15(1:28/km) 141/142bpm [207b/km] 4cal 109/115rpm 281/304W 40.77/41.29kmph 43) 0.16km - 15(1:32/km) 143/144bpm [218b/km] 2cal 95/111rpm 179/296W 39.32/41.37kmph 44) 2.55km - 5:00(1:57/km) 124/143bpm [243b/km] 35cal 81/96rpm 125/160W 30.65/37.68kmph 45) 0.3km - 30(1:39/km) 128/139bpm [211b/km] 9cal 105/108rpm 330/350W 36.42/42.23kmph 46) 0.18km - 15(1:22/km) 143/146bpm [195b/km] 4cal 107/109rpm 284/347W 43.9/45.05kmph 47) 0.17km - 15(1:30/km) 146/147bpm [218b/km] 2cal 89/107rpm 198/268W 40.17/42.56kmph 48) 0.16km - 15(1:34/km) 146/148bpm [229b/km] 3cal 106/111rpm 262/278W 38.25/39.3kmph 49) 0.17km - 15(1:30/km) 148/149bpm [222b/km] 2cal 94/109rpm 191/269W 39.99/41.99kmph 50) 0.14km - 15(1:44/km) 147/148bpm [255b/km] 3cal 104/110rpm 267/281W 34.62/37.03kmph 51) 0.16km - 15(1:33/km) 146/148bpm [225b/km] 2cal 95/110rpm 191/271W 38.86/39.29kmph 52) 0.14km - 15(1:48/km) 145/146bpm [261b/km] 3cal 104/108rpm 266/278W 33.29/36.82kmph 53) 0.16km - 15(1:31/km) 144/146bpm [219b/km] 2cal 91/107rpm 193/266W 39.43/40.44kmph 54) 0.17km - 15(1:28/km) 142/144bpm [207b/km] 3cal 104/110rpm 265/278W 41.14/41.58kmph 55) 0.16km - 15(1:31/km) 143/145bpm [217b/km] 2cal 94/109rpm 195/277W 39.56/41.32kmph 56) 0.16km - 15(1:32/km) 142/143bpm [219b/km] 3cal 103/108rpm 264/278W 38.99/40.24kmph 57) 0.15km - 15(1:40/km) 142/143bpm [236b/km] 2cal 92/109rpm 194/272W 36.07/38.81kmph 58) 0.15km - 15(1:39/km) 143/145bpm [235b/km] 3cal 101/109rpm 264/279W 36.49/38.14kmph 59) 0.16km - 15(1:36/km) 143/145bpm [229b/km] 2cal 92/108rpm 196/258W 37.51/38.26kmph 60) 0.17km - 15(1:29/km) 143/145bpm [213b/km] 3cal 106/111rpm 269/282W 40.29/41.7kmph 61) 0.16km - 15(1:31/km) 144/145bpm [219b/km] 2cal 92/109rpm 191/265W 39.51/41.41kmph 62) 2.56km - 5:00(1:57/km) 125/143bpm [244b/km] 35cal 81/100rpm 125/184W 30.78/37.61kmph 63) 0.32km - 30(1:35/km) 129/140bpm [204b/km] 9cal 103/107rpm 329/349W 37.99/42.81kmph 64) 0.18km - 15(1:24/km) 144/147bpm [202b/km] 4cal 107/109rpm 303/348W 42.69/43.01kmph 65) 0.17km - 15(1:31/km) 147/148bpm [222b/km] 2cal 93/106rpm 172/294W 39.75/42.31kmph 66) 0.16km - 15(1:33/km) 148/149bpm [230b/km] 4cal 106/109rpm 285/302W 38.66/40.29kmph 67) 0.16km - 15(1:33/km) 148/150bpm [231b/km] 2cal 94/109rpm 174/295W 38.51/40.49kmph 68) 0.16km - 15(1:34/km) 148/149bpm [233b/km] 4cal 103/107rpm 284/309W 38.15/40.04kmph 69) 0.16km - 15(1:34/km) 148/149bpm [231b/km] 2cal 99/112rpm 177/297W 38.42/40.3kmph 70) 0.16km - 15(1:34/km) 147/148bpm [231b/km] 4cal 108/113rpm 283/302W 38.1/39.97kmph 71) 0.16km - 15(1:33/km) 147/149bpm [229b/km] 2cal 93/110rpm 179/299W 38.51/40.24kmph 72) 0.16km - 15(1:35/km) 146/148bpm [230b/km] 4cal 107/113rpm 282/304W 38.03/39.96kmph 73) 0.16km - 15(1:34/km) 147/148bpm [229b/km] 2cal 90/112rpm 179/298W 38.5/40.22kmph 74) 0.16km - 15(1:35/km) 146/147bpm [230b/km] 4cal 105/111rpm 280/303W 38.03/39.8kmph 75) 0.14km - 15(1:44/km) 147/149bpm [255b/km] 2cal 93/111rpm 167/298W 34.58/39.46kmph 76) 0.13km - 15(1:58/km) 147/147bpm [290b/km] 4cal 103/109rpm 288/306W 30.39/31.76kmph 77) 0.12km - 15(2:01/km) 147/148bpm [298b/km] 2cal 95/109rpm 173/297W 29.64/31.85kmph 78) 0.12km - 15(2:02/km) 147/149bpm [299b/km] 4cal 109/113rpm 287/304W 29.55/31.2kmph 79) 0.13km - 15(1:59/km) 149/150bpm [296b/km] 2cal 93/112rpm 172/291W 30.25/33.44kmph 80) 2.51km - 5:00(2:00/km) 130/149bpm [259b/km] 35cal 83/99rpm 125/161W 30.07/45.22kmph 81) 0.28km - 30(1:46/km) 131/143bpm [231b/km] 9cal 107/111rpm 329/348W 33.98/45.56kmph 82) 0.17km - 15(1:26/km) 147/150bpm [211b/km] 3cal 108/110rpm 281/345W 41.8/46.59kmph 83) 0.15km - 15(1:37/km) 150/151bpm [242b/km] 2cal 92/108rpm 192/271W 37.19/43.04kmph 84) 0.16km - 15(1:33/km) 150/151bpm [232b/km] 3cal 103/109rpm 266/278W 38.81/41.54kmph 85) 0.16km - 15(1:34/km) 151/153bpm [235b/km] 2cal 97/109rpm 194/275W 38.48/43.89kmph 86) 0.15km - 15(1:41/km) 150/151bpm [252b/km] 3cal 109/115rpm 265/277W 35.7/39.11kmph 87) 0.14km - 15(1:48/km) 150/152bpm [269b/km] 2cal 96/113rpm 194/271W 33.43/38.9kmph 88) 0.16km - 15(1:32/km) 149/149bpm [229b/km] 3cal 103/108rpm 265/278W 39.06/43.77kmph 89) 0.18km - 15(1:21/km) 148/150bpm [201b/km] 2cal 94/109rpm 195/276W 44.29/46.05kmph 90) 0.18km - 15(1:25/km) 148/150bpm [210b/km] 3cal 108/115rpm 265/281W 42.38/44.43kmph 91) 0.16km - 15(1:35/km) 149/150bpm [237b/km] 2cal 96/113rpm 194/276W 37.74/42.03kmph 92) 0.14km - 15(1:44/km) 148/149bpm [256b/km] 3cal 105/110rpm 263/277W 34.73/39.77kmph 93) 0.16km - 15(1:34/km) 148/150bpm [232b/km] 2cal 96/112rpm 191/274W 38.27/42.53kmph 94) 0.15km - 15(1:42/km) 148/150bpm [251b/km] 3cal 107/113rpm 268/279W 35.34/37.88kmph 95) 0.16km - 15(1:35/km) 150/151bpm [237b/km] 2cal 95/113rpm 192/267W 37.95/40.61kmph 96) 0.17km - 15(1:27/km) 149/150bpm [215b/km] 3cal 106/111rpm 265/279W 41.49/44.69kmph 97) 0.17km - 15(1:30/km) 149/151bpm [224b/km] 2cal 95/110rpm 194/277W 39.98/42.93kmph 98) 1.52km - 3:00(1:58/km) 132/150bpm [261b/km] 18cal 89/98rpm 106/187W 30.39/39.68kmph 99) 0.16km - 29(3:05/km) 110/115bpm [339b/km] 9/89rpm 13/311W 19.46/27.75kmph Add a comment	10.5mi, 30:35 Bike - Zwift 1) 2.41km - 5:03(2:06/km) 97/109bpm [203b/km] 32cal 84/97rpm 111/174W 28.66/36.93kmph 2) 0.31km - 30(1:38/km) 117/125bpm [191b/km] 7cal 105/111rpm 272/281W 36.71/39.29kmph 3) 0.55km - 1:00(1:48/km) 123/127bpm [222b/km] 8cal 87/108rpm 152/248W 33.19/36.14kmph 4) 0.34km - 30(1:27/km) 122/128bpm [177b/km] 7cal 112/115rpm 269/278W 41.3/44.31kmph 5) 0.62km - 1:00(1:38/km) 123/130bpm [200b/km] 8cal 88/111rpm 152/262W 36.92/39.15kmph 6) 0.32km - 30(1:32/km) 123/130bpm [189b/km] 7cal 113/117rpm 271/280W 39/40.64kmph 7) 0.58km - 1:00(1:43/km) 124/130bpm [212b/km] 8cal 85/108rpm 152/249W 35.02/40.6kmph 8) 0.31km - 30(1:36/km) 122/128bpm [195b/km] 7cal 106/110rpm 268/278W 37.47/40.34kmph 9) 0.59km - 1:00(1:42/km) 125/131bpm [213b/km] 8cal 88/108rpm 151/235W 35.25/41.04kmph 10) 0.32km - 30(1:35/km) 124/130bpm [197b/km] 7cal 108/112rpm 270/278W 37.81/40.11kmph 11) 0.56km - 1:00(1:47/km) 125/131bpm [222b/km] 8cal 88/109rpm 152/260W 33.74/40.19kmph 12) 0.29km - 30(1:44/km) 125/133bpm [217b/km] 7cal 112/116rpm 271/279W 34.6/39.84kmph 13) 0.58km - 1:00(1:43/km) 128/135bpm [220b/km] 8cal 87/109rpm 151/253W 34.97/39.9kmph 14) 0.27km - 30(1:52/km) 126/131bpm [235b/km] 7cal 110/113rpm 270/278W 32.16/33.15kmph 15) 0.52km - 1:00(1:56/km) 128/133bpm [248b/km] 8cal 87/108rpm 151/248W 30.99/33.2kmph 16) 0.97km - 2:00(2:04/km) 111/121bpm [229b/km] 10cal 88/105rpm 90/140W 29.04/40.4kmph 17) 0.19km - 30(2:38/km) 117/126bpm [308b/km] 7cal 113/118rpm 264/280W 22.8/33.3kmph 18) 0.43km - 1:00(2:20/km) 127/130bpm [297b/km] 8cal 90/114rpm 151/233W 25.69/34.77kmph 19) 0.29km - 30(1:42/km) 125/131bpm [212b/km] 7cal 112/118rpm 270/280W 35.38/50.15kmph 20) 0.6km - 1:00(1:39/km) 128/134bpm [212b/km] 8cal 85/110rpm 152/247W 36.26/50.52kmph 21) 0.31km - 30(1:35/km) 128/136bpm [204b/km] 8cal 116/122rpm 282/293W 37.71/40.78kmph 22) 0.69km - 1:00(1:27/km) 132/138bpm [192b/km] 8cal 89/113rpm 156/242W 41.32/43.33kmph 23) 0.37km - 30(1:20/km) 130/137bpm [174b/km] 8cal 113/118rpm 285/295W 44.73/47.39kmph 24) 0.57km - 1:00(1:46/km) 135/139bpm [239b/km] 9cal 88/113rpm 157/259W 33.94/43.81kmph 25) 0.33km - 30(1:31/km) 132/137bpm [201b/km] 8cal 110/115rpm 282/294W 39.39/46.04kmph 26) 0.61km - 1:00(1:38/km) 133/140bpm [217b/km] 8cal 91/114rpm 156/252W 36.79/45.99kmph 27) 0.33km - 30(1:31/km) 131/138bpm [199b/km] 8cal 112/118rpm 285/294W 39.53/41.55kmph 28) 0.54km - 1:00(1:50/km) 136/140bpm [250b/km] 9cal 88/109rpm 158/268W 32.7/39.64kmph 29) 0.34km - 30(1:29/km) 132/137bpm [196b/km] 8cal 109/113rpm 286/294W 40.47/43.33kmph 30) 0.59km - 1:00(1:42/km) 135/141bpm [230b/km] 9cal 88/111rpm 156/241W 35.28/42.08kmph 31) 1km - 2:00(2:00/km) 118/128bpm [236b/km] 11cal 87/96rpm 96/148W 30/37.43kmph 32) 0.16km - 32(3:19/km) 107/111bpm [356b/km] 9/87rpm 16/298W 18.05/27.31kmph Add a comment 8.7mi, 1:13:56 Run - Hill Work Run: Friday WET 🌧 windy Hills Weather yuk, felt yuk, didn't like that at all. run to Tite Hill up once, 3/5 reps not max effort, full hill then back 1) 1km - 5:12(5:12/km) 121/133bpm [628b/km] 55cal 11.56/12.63kmph 2) 1km - 5:02(5:02/km) 136/141bpm [683b/km] 65cal 11.94/13.1kmph 3) 1km - 5:08(5:08/km) 139/146bpm [714b/km] 67cal 11.69/12.97kmph 4) 1km - 5:41(5:41/km) 145/152bpm [823b/km] 80cal 10.57/11.72kmph 5) 1km - 5:36(5:36/km) 146/158bpm [818b/km] 76cal 10.71/12.29kmph 6) 0.44km - 2:19(5:13/km) 139/144bpm [725b/km] 29cal 11.5/12.16kmph 7) 0.3km - 1:48(5:56/km) 146/160bpm [866b/km] 22cal 10.12/13.07kmph 8) 0.32km - 1:38(5:07/km) 133/156bpm [680b/km] 16cal 11.74/12.63kmph 9) 0.3km - 1:45(5:45/km) 147/162bpm [846b/km] 22cal 10.42/11.42kmph 10) 0.32km - 1:37(5:04/km) 134/159bpm [678b/km] 16cal 11.85/11.22kmph 11) 0.32km - 1:42(5:24/km) 147/163bpm [794b/km] 20cal 11.11/12.93kmph 12) 0.99km - 4:52(4:54/km) 135/161bpm [662b/km] 49cal 12.23/12.43kmph 13) 1km - 5:49(5:49/km) 155/163bpm [901b/km] 86cal 10.32/11.86kmph 14) 1km - 5:04(5:04/km) 142/150bpm [719b/km] 60cal 11.84/12.23kmph 15) 1km - 5:01(5:01/km) 142/148bpm [713b/km] 59cal 11.95/13.1kmph 16) 1km - 5:14(5:14/km) 147/149bpm [769b/km] 67cal 11.48/12.73kmph 17) 1km - 5:14(5:14/km) 148/152bpm [774b/km] 69cal 11.47/11.59kmph 18) 1km - 5:11(5:11/km) 149/153bpm [773b/km] 70cal 11.57/12.09kmph 19) 0.01km - 5(5:43/km) 150/150bpm [857b/km] 1cal 10.49/11.49kmph Add a comment	-	15.6mi, 2:08:37 Run - Long Run Run: Berko Old Mill out n back windy in places both ways, sun came out at times - that was the worst... plaster on foot helped so shoe ok to that distance, hopefully improved endurance fitness a bit.. 1) 1km - 4:58(4:58/km) 129/141bpm [640b/km] 58cal 12.09/13.2kmph 2) 1km - 4:51(4:51/km) 137/146bpm [665b/km] 62cal 12.37/13.57kmph 3) 1km - 5:04(5:04/km) 143/149bpm [724b/km] 70cal 11.84/12.12kmph 4) 1km - 4:54(4:54/km) 141/149bpm [692b/km] 63cal 12.23/12.77kmph 5) 1km - 5:01(5:01/km) 142/147bpm [713b/km] 66cal 11.95/13kmph 6) 1km - 5:06(5:06/km) 142/147bpm [724b/km] 67cal 11.76/12.33kmph 7) 1km - 5:11(5:11/km) 143/147bpm [740b/km] 66cal 11.59/12.19kmph 8) 1km - 5:15(5:15/km) 143/146bpm [751b/km] 68cal 11.43/12.19kmph 9) 1km - 5:07(5:07/km) 145/149bpm [741b/km] 66cal 11.74/12.09kmph 10) 1km - 5:12(5:12/km) 142/149bpm [738b/km] 62cal 11.54/12.02kmph 11) 1km - 5:15(5:15/km) 143/147bpm [750b/km] 65cal 11.43/12.12kmph 12) 1km - 5:11(5:11/km) 143/145bpm [741b/km] 62cal 11.57/12.5kmph 13) 1km - 5:09(5:09/km) 143/146bpm [736b/km] 61cal 11.66/12.53kmph 14) 1km - 5:03(5:03/km) 142/145bpm [717b/km] 58cal 11.88/12.23kmph 15) 1km - 5:10(5:10/km) 142/146bpm [733b/km] 55cal 11.63/12.16kmph 16) 1km - 5:17(5:17/km) 140/148bpm [739b/km] 52cal 11.36/12.06kmph 17) 1km - 4:59(4:59/km) 141/144bpm [703b/km] 52cal 12.04/12.19kmph 18) 1km - 5:05(5:05/km) 143/144bpm [726b/km] 55cal 11.81/12.5kmph 19) 1km - 5:11(5:11/km) 143/148bpm [742b/km] 54cal 11.57/12.16kmph 20) 1km - 5:14(5:14/km) 145/147bpm [760b/km] 59cal 11.45/12.7kmph 21) 1km - 5:10(5:10/km) 145/150bpm [750b/km] 54cal 11.61/12.83kmph 22) 1km - 5:11(5:11/km) 148/153bpm [766b/km] 62cal 11.59/11.72kmph 23) 1km - 5:08(5:08/km) 149/152bpm [764b/km] 62cal 11.7/12.23kmph 24) 1km - 5:17(5:17/km) 149/156bpm [788b/km] 60cal 11.35/12.6kmph 25) 1km - 5:20(5:20/km) 158/163bpm [842b/km] 77cal 11.26/12.97kmph 26) 0.07km - 19(4:29/km) 163/164bpm [730b/km] 4cal 13.4/11.52kmph Add a comment	0.6mi, 47:33 Cross - Exercise Class 1) 0.84km - 31:53(37:47/km) 99/125bpm [3741b/km] 137cal 27/91rpm 1.59/0kmph 2) 0.07km - 15:38(3:52:20/km) 89/104bpm [20678b/km] 39cal 18/50rpm 0.26/0kmph 3) 0km - 2(0/km) 91/92bpm [INFb/km] Add a comment 1.9mi, 57:57 Swim - Pool Swim3k/120x25m @ Orbit 500m mixed 5x100m arms 2x250m 5x100m, 2x250m 5x100m w/3IM Good for legs n feet 1) 0.1km - 1:57(19:27/km) 2) 0km - 2(0/km) 3) 0.25km - 4:58(19:51/km) 50cal 28/rpm 3.02/3.23kmph 4) 0.1km - 2:09(21:25/km) 28cal 38/rpm 2.8/3.02kmph 5) 0.05km - 1:13(24:12/km) 13cal 20/rpm 2.48/2.62kmph 6) 0.1km - 1:46(17:38/km) 20cal 27/rpm 3.4/3.69kmph 7) 0.1km - 1:44(17:19/km) 20cal 28/rpm 3.46/3.53kmph 8) 0.1km - 1:42(16:56/km) 20cal 28/rpm 3.54/3.72kmph 9) 0.1km - 1:42(17:02/km) 20cal 29/rpm 3.52/3.62kmph 10) 0.1km - 1:42(17:03/km) 20cal 28/rpm 3.52/3.63kmph 11) 0.25km - 5:08(20:32/km) 50cal 29/rpm 2.92/3.75kmph 12) 0.25km - 5:06(20:24/km) 50cal 29/rpm 2.94/3.12kmph 13) 0.1km - 1:57(19:34/km) 50cal 14) 0km - 2(0/km) 15) 0.1km - 1:46(17:43/km) 20cal 29/rpm 3.38/3.62kmph 16) 0.1km - 1:43(17:10/km) 20cal 27/rpm 3.5/3.58kmph 17) 0.1km - 1:46(17:43/km) 20cal 29/rpm 3.38/3.49kmph 18) 0.1km - 1:44(17:20/km) 20cal 29/rpm 3.46/3.59kmph 19) 0.25km - 5:07(20:27/km) 50cal 30/rpm 2.93/3.2kmph 20) 0.25km - 5:07(20:28/km) 50cal 30/rpm 2.93/3.08kmph 21) 0.1km - 2:00(20:05/km) 25cal 30/rpm 2.99/4.07kmph 22) 0.1km - 1:52(18:40/km) 20cal 31/rpm 3.21/3.26kmph 23) 0.1km - 2:00(19:58/km) 23cal 28/rpm 3.01/3.64kmph 24) 0.1km - 1:49(18:10/km) 20cal 30/rpm 3.3/3.43kmph 25) 0.1km - 1:56(19:24/km) 23cal 30/rpm 3.09/4.06kmph Add a comment	14mi, 40:44 Bike - Zwift Zwift - Grin And Bear It in Watopia 20x30s@240/245w/95rpm 5min@250w shorter/easier? efforts 1) 2.67km - 4:59(1:52/km) 105/115bpm [196b/km] 40cal 82/93rpm 142/172W 32.17/44.8kmph 2) 1.15km - 2:00(1:45/km) 116/122bpm [202b/km] 21cal 92/100rpm 186/202W 34.39/37.53kmph 3) 0.51km - 1:00(1:58/km) 126/129bpm [247b/km] 12cal 102/106rpm 214/226W 30.56/34.33kmph 4) 0.9km - 2:00(2:14/km) 112/129bpm [249b/km] 13cal 85/105rpm 116/216W 26.94/33.99kmph 5) 0.25km - 30(2:01/km) 109/118bpm [220b/km] 6cal 98/102rpm 230/242W 29.73/33.84kmph 6) 0.25km - 30(1:59/km) 117/120bpm [232b/km] 3cal 83/98rpm 120/233W 30.3/34.09kmph 7) 0.27km - 30(1:50/km) 114/117bpm [210b/km] 6cal 94/96rpm 233/243W 32.58/36.21kmph 8) 0.26km - 30(1:57/km) 118/121bpm [231b/km] 3cal 86/97rpm 122/238W 30.68/36.05kmph 9) 0.25km - 30(2:00/km) 118/123bpm [235b/km] 6cal 95/99rpm 232/243W 30.07/34.19kmph 10) 0.24km - 30(2:03/km) 119/123bpm [243b/km] 3cal 82/96rpm 123/236W 29.36/34.21kmph 11) 0.25km - 30(2:02/km) 121/124bpm [246b/km] 6cal 105/110rpm 232/243W 29.45/44.83kmph 12) 0.36km - 30(1:23/km) 123/126bpm [169b/km] 3cal 91/111rpm 122/240W 43.62/46.24kmph 13) 0.31km - 30(1:35/km) 120/126bpm [191b/km] 6cal 103/109rpm 234/243W 37.79/40.04kmph 14) 0.29km - 30(1:43/km) 125/128bpm [215b/km] 3cal 92/111rpm 121/240W 34.91/40.37kmph 15) 0.3km - 30(1:40/km) 121/124bpm [202b/km] 6cal 102/106rpm 232/243W 35.87/39.41kmph 16) 0.15km - 30(3:17/km) 121/125bpm [398b/km] 3cal 84/103rpm 122/229W 18.24/36.21kmph 17) 0.16km - 30(3:12/km) 120/126bpm [385b/km] 6cal 103/107rpm 231/243W 18.71/30.88kmph 18) 0.34km - 30(1:28/km) 124/127bpm [181b/km] 3cal 87/106rpm 123/235W 41.03/48.79kmph 19) 0.32km - 30(1:34/km) 121/125bpm [190b/km] 6cal 102/108rpm 233/245W 38.19/45.58kmph 20) 0.28km - 30(1:47/km) 125/127bpm [223b/km] 3cal 88/98rpm 121/232W 33.64/41.66kmph 21) 0.29km - 30(1:44/km) 123/126bpm [213b/km] 6cal 100/106rpm 232/243W 34.68/41.27kmph 22) 0.37km - 30(1:22/km) 122/126bpm [166b/km] 3cal 93/106rpm 122/235W 44.06/45.78kmph 23) 0.36km - 30(1:22/km) 120/125bpm [164b/km] 6cal 98/101rpm 231/242W 43.79/45.2kmph 24) 0.31km - 30(1:36/km) 124/127bpm [199b/km] 3cal 88/101rpm 119/236W 37.34/41.07kmph 25) 0.3km - 30(1:39/km) 122/126bpm [202b/km] 6cal 98/101rpm 237/248W 36.21/36.88kmph 26) 0.27km - 30(1:50/km) 127/130bpm [234b/km] 3cal 82/102rpm 122/245W 32.61/36.63kmph 27) 0.34km - 30(1:29/km) 127/131bpm [189b/km] 6cal 104/107rpm 237/246W 40.38/41.76kmph 28) 0.31km - 30(1:38/km) 129/133bpm [210b/km] 3cal 87/105rpm 122/239W 36.86/41.22kmph 29) 0.36km - 30(1:23/km) 125/127bpm [173b/km] 6cal 99/103rpm 235/247W 43.37/47.49kmph 30) 0.29km - 30(1:42/km) 125/128bpm [212b/km] 3cal 91/99rpm 124/248W 35.37/40.4kmph 31) 0.3km - 30(1:41/km) 123/126bpm [207b/km] 6cal 100/107rpm 238/249W 35.69/38.11kmph 32) 0.28km - 30(1:46/km) 123/128bpm [217b/km] 3cal 81/97rpm 121/243W 34.08/38.19kmph 33) 0.3km - 30(1:38/km) 124/128bpm [204b/km] 6cal 97/101rpm 237/248W 36.55/39.93kmph 34) 0.29km - 30(1:42/km) 130/133bpm [221b/km] 3cal 87/102rpm 123/236W 35.31/39.86kmph 35) 0.24km - 30(2:03/km) 127/131bpm [259b/km] 6cal 98/103rpm 236/248W 29.37/33.57kmph 36) 0.24km - 30(2:07/km) 129/132bpm [272b/km] 3cal 89/102rpm 124/239W 28.43/29.45kmph 37) 0.26km - 30(1:57/km) 125/129bpm [243b/km] 6cal 102/104rpm 238/249W 30.82/35.02kmph 38) 0.25km - 30(2:01/km) 129/131bpm [259b/km] 3cal 88/104rpm 121/236W 29.86/35.28kmph 39) 0.27km - 30(1:52/km) 125/129bpm [234b/km] 6cal 99/103rpm 237/248W 32.08/35.51kmph 40) 0.27km - 30(1:53/km) 129/130bpm [242b/km] 3cal 87/101rpm 122/242W 31.99/35.83kmph 41) 0.27km - 30(1:53/km) 128/132bpm [241b/km] 6cal 102/107rpm 237/248W 31.89/34.97kmph 42) 0.25km - 30(1:58/km) 131/134bpm [259b/km] 3cal 90/105rpm 123/239W 30.4/34.98kmph 43) 0.26km - 30(1:56/km) 126/129bpm [245b/km] 6cal 97/104rpm 238/255W 30.91/33.93kmph 44) 0.24km - 30(2:04/km) 131/133bpm [270b/km] 3cal 82/97rpm 122/238W 29.14/34.19kmph 45) 3.12km - 5:00(1:36/km) 143/150bpm [229b/km] 71cal 99/107rpm 249/254W 37.39/52.93kmph 46) 2.59km - 5:00(1:56/km) 117/149bpm [226b/km] 26cal 81/92rpm 93/249W 31.06/43.87kmph 47) 0.37km - 45(2:02/km) 101/106bpm [205b/km] 8/85rpm 11/225W 29.51/35.13kmph Add a comment	4.7mi, 38:41 Run - Intervals 1) Run: DTC track sesh -steady effort 5x1200m ~25s rest Windy ) 1km - 4:55(4:55/km) 120/141bpm [589b/km] 49cal 12.22/13.5kmph 2) 0.68km - 3:18(4:49/km) 137/141bpm [659b/km] 41cal 12.48/12.77kmph 3) 0.01km - 30(37:01/km) 121/139bpm [4479b/km] 5cal 1.62/12.66kmph 4) 1km - 4:48(4:48/km) 134/145bpm [644b/km] 57cal 12.48/13.37kmph 5) 0.23km - 1:08(4:52/km) 140/144bpm [681b/km] 14cal 12.33/12.7kmph 6) 0.02km - 28(23:49/km) 125/139bpm [2978b/km] 4cal 2.52/12.53kmph 7) 1km - 4:53(4:53/km) 136/143bpm [663b/km] 58cal 12.3/13kmph 8) 0.23km - 1:08(4:54/km) 141/142bpm [691b/km] 14cal 12.24/12.43kmph 9) 0.01km - 36(43:03/km) 122/141bpm [5252b/km] 5cal 1.39/12.33kmph 10) 1km - 5:00(5:00/km) 138/147bpm [690b/km] 60cal 12/12.56kmph 11) 0.23km - 1:06(4:51/km) 146/147bpm [709b/km] 14cal 12.36/12.39kmph 12) 0.02km - 38(33:32/km) 126/145bpm [4225b/km] 5cal 1.79/12.33kmph 13) 1km - 4:59(4:59/km) 140/146bpm [697b/km] 60cal 12.05/12.9kmph 14) 0.22km - 1:01(4:40/km) 148/151bpm [690b/km] 13cal 12.87/12.93kmph 15) 0.83km - 4:14(5:07/km) 138/150bpm [707b/km] 48cal 11.72/12.93kmph 16) 0.01km - 2(3:43/km) 143/143bpm [532b/km] 16.12/12.12kmph Add a comment 15.7mi, 44:38 Bike - Zwift Zwift - Hairpin Wizard in Watopia another easier, shorter effort 2 setx 3x(30s ramp to 250+w, 3:30 ramp 170-202w) 5 mins easy recovery 1) 4.24km - 8:05(1:54/km) 103/113bpm [196b/km] 65cal 78/89rpm 140/172W 31.51/37.8kmph 2) 1.03km - 2:00(1:56/km) 103/111bpm [199b/km] 13cal 84/94rpm 115/171W 31.02/34.56kmph 3) 0.25km - 30(1:59/km) 107/117bpm [211b/km] 6cal 95/103rpm 237/258W 30.37/36.22kmph 4) 2.21km - 3:30(1:35/km) 118/121bpm [187b/km] 37cal 91/103rpm 185/255W 37.92/42.78kmph 5) 0.33km - 30(1:31/km) 124/128bpm [188b/km] 6cal 101/104rpm 240/256W 39.63/41.52kmph 6) 2.13km - 3:30(1:39/km) 122/129bpm [201b/km] 37cal 92/109rpm 186/255W 36.49/42kmph 7) 0.31km - 30(1:36/km) 123/128bpm [196b/km] 6cal 99/102rpm 238/257W 37.64/39.2kmph 8) 2.09km - 3:30(1:41/km) 122/130bpm [205b/km] 37cal 91/101rpm 185/255W 35.79/39.45kmph 9) 2.5km - 5:00(2:00/km) 109/123bpm [218b/km] 33cal 82/93rpm 115/199W 30.03/36.61kmph 10) 0.31km - 30(1:37/km) 108/119bpm [175b/km] 6cal 95/102rpm 237/257W 37.02/38.78kmph 11) 2.1km - 3:30(1:40/km) 123/126bpm [205b/km] 37cal 92/109rpm 186/253W 35.93/38.83kmph 12) 0.3km - 30(1:39/km) 127/131bpm [210b/km] 6cal 100/103rpm 239/259W 36.25/39.62kmph 13) 2.09km - 3:30(1:41/km) 126/131bpm [212b/km] 37cal 92/103rpm 186/251W 35.74/39.84kmph 14) 0.33km - 30(1:30/km) 130/133bpm [195b/km] 6cal 102/106rpm 240/258W 40.01/41.66kmph 15) 2.16km - 3:30(1:37/km) 127/134bpm [206b/km] 37cal 90/103rpm 185/253W 36.98/40.9kmph 16) 2.75km - 5:00(1:49/km) 116/131bpm [211b/km] 37cal 83/95rpm 131/200W 32.96/39.16kmph 17) 0.18km - 33(3:07/km) 103/107bpm [321b/km] 6/84rpm 5/89W 19.25/29.52kmph Add a comment
Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
-	13.7mi, 37:12 Bike - Road Biking Bike: Windsor Castle TT Loop - Ooopsie... but itwas 🌞 nice but much windier than i expected... tried not to push very hard.. 1) 5km - 9:07(1:49/km) 129/147bpm [235b/km] 118cal 86/111rpm 221/513W 32.89/43.26kmph 2) 5km - 7:52(1:34/km) 144/152bpm [226b/km] 107cal 91/110rpm 210/450W 38.16/45.11kmph 3) 5km - 8:42(1:44/km) 146/157bpm [254b/km] 116cal 88/121rpm 223/571W 34.5/50.72kmph 4) 5km - 7:48(1:34/km) 149/154bpm [232b/km] 106cal 90/107rpm 215/342W 38.5/45.99kmph 5) 1.97km - 3:43(1:53/km) 141/152bpm [266b/km] 39cal 86/114rpm 222/605W 31.78/44.68kmph Add a comment 1.6mi, 46:43 Swim - Pool Swim: 2.5km 100x25m@Orbit Hopefully good of rlegs... they hurt... 500m mixed 5x100m 500m 5x100m - had to swim a couple of faster lengths as other people in my lane lol 5x100m w/3IM 1) 0.1km - 1:53(18:52/km) 2) 0km - 1(0/km) 3) 0.25km - 4:45(19:00/km) 50cal 29/rpm 3.16/3.25kmph 4) 0.1km - 2:06(20:56/km) 28cal 41/rpm 2.87/3.27kmph 5) 0.05km - 57(18:50/km) 12cal 23/rpm 3.19/3.25kmph 6) 0.1km - 1:42(17:04/km) 20cal 30/rpm 3.52/3.61kmph 7) 0.1km - 1:43(17:12/km) 20cal 29/rpm 3.49/3.54kmph 8) 0.1km - 1:46(17:38/km) 20cal 31/rpm 3.4/3.52kmph 9) 0.1km - 1:45(17:28/km) 20cal 29/rpm 3.43/3.51kmph 10) 0.1km - 1:46(17:44/km) 20cal 30/rpm 3.38/3.47kmph 11) 0.5km - 10:13(20:25/km) 100cal 30/rpm 2.94/3.17kmph 12) 0.1km - 1:49(18:08/km) 20cal 31/rpm 3.31/3.45kmph 13) 0.1km - 1:45(17:35/km) 20cal 30/rpm 3.41/3.56kmph 14) 0.1km - 1:38(16:22/km) 20cal 32/rpm 3.66/3.9kmph 15) 0.1km - 1:44(17:17/km) 20cal 30/rpm 3.47/3.66kmph 16) 0.1km - 1:43(17:13/km) 20cal 31/rpm 3.48/3.66kmph 17) 0.1km - 1:57(19:34/km) 23cal 29/rpm 3.07/4.65kmph 18) 0.1km - 1:45(17:28/km) 20cal 30/rpm 3.43/3.62kmph 19) 0.1km - 1:58(19:41/km) 24cal 28/rpm 3.05/4.16kmph 20) 0.1km - 1:48(18:03/km) 20cal 31/rpm 3.33/3.49kmph 21) 0.1km - 1:58(19:39/km) 23cal 27/rpm 3.05/3.75kmph Add a comment	0mi, 40:06 Cross - Yoga 1) 0km - 40:06(0/km) 70/98bpm [INFb/km] 67cal Add a comment	26.4mi, 3:41:24 Run - Race Run: Manchester Marathon Ok to 30k last 10-12k was tough, toenails are not good…but relieved to actually finish 1) 1km - 5:12(5:12/km) 130/139bpm [675b/km] 62cal 11.55/12.7kmph 2) 1km - 4:49(4:49/km) 139/143bpm [670b/km] 63cal 12.45/13.27kmph 3) 1km - 4:51(4:51/km) 141/145bpm [684b/km] 64cal 12.36/12.5kmph 4) 1km - 4:55(4:55/km) 142/147bpm [697b/km] 64cal 12.22/12.5kmph 5) 1km - 4:53(4:53/km) 144/147bpm [703b/km] 66cal 12.29/12.53kmph 6) 1km - 4:57(4:57/km) 146/149bpm [724b/km] 68cal 12.1/13.4kmph 7) 1km - 4:51(4:51/km) 147/149bpm [713b/km] 65cal 12.37/13.71kmph 8) 1km - 5:01(5:01/km) 147/152bpm [737b/km] 68cal 11.96/13.37kmph 9) 1km - 4:49(4:49/km) 145/148bpm [699b/km] 63cal 12.45/13kmph 10) 1km - 4:57(4:57/km) 146/150bpm [724b/km] 65cal 12.11/12.46kmph 11) 1km - 4:54(4:54/km) 147/150bpm [719b/km] 63cal 12.26/12.5kmph 12) 1km - 4:51(4:51/km) 147/152bpm [713b/km] 62cal 12.36/13.27kmph 13) 1km - 4:53(4:53/km) 149/152bpm [728b/km] 65cal 12.28/12.63kmph 14) 1km - 4:51(4:51/km) 148/152bpm [719b/km] 62cal 12.35/12.6kmph 15) 1km - 5:00(5:00/km) 148/153bpm [740b/km] 63cal 12/12.43kmph 16) 1km - 4:58(4:58/km) 148/151bpm [735b/km] 61cal 12.08/12.43kmph 17) 1km - 5:00(5:00/km) 148/151bpm [741b/km] 62cal 11.99/12.39kmph 18) 1km - 4:52(4:52/km) 151/155bpm [736b/km] 64cal 12.32/12.8kmph 19) 1km - 4:58(4:58/km) 150/154bpm [744b/km] 61cal 12.1/12.39kmph 20) 1km - 5:03(5:03/km) 149/151bpm [752b/km] 57cal 11.89/11.96kmph 21) 1km - 5:02(5:02/km) 151/154bpm [761b/km] 60cal 11.91/11.99kmph 22) 1km - 5:02(5:02/km) 151/155bpm [761b/km] 58cal 11.91/12.09kmph 23) 1km - 5:02(5:02/km) 151/154bpm [760b/km] 58cal 11.93/12.29kmph 24) 1km - 4:58(4:58/km) 152/154bpm [756b/km] 59cal 12.06/12.43kmph 25) 1km - 5:03(5:03/km) 151/155bpm [764b/km] 57cal 11.87/12.12kmph 26) 1km - 5:29(5:29/km) 151/157bpm [827b/km] 62cal 10.95/11.22kmph 27) 1km - 5:01(5:01/km) 150/155bpm [753b/km] 55cal 11.96/12.93kmph 28) 1km - 4:56(4:56/km) 153/157bpm [754b/km] 59cal 12.18/12.56kmph 29) 1km - 5:11(5:11/km) 154/156bpm [799b/km] 64cal 11.57/11.99kmph 30) 1km - 5:06(5:06/km) 153/159bpm [781b/km] 61cal 11.76/12.09kmph 31) 1km - 5:28(5:28/km) 150/159bpm [821b/km] 55cal 10.96/11.99kmph 32) 1km - 5:06(5:06/km) 155/163bpm [791b/km] 65cal 11.76/11.99kmph 33) 1km - 5:22(5:22/km) 155/167bpm [831b/km] 65cal 11.2/11.96kmph 34) 1km - 5:32(5:32/km) 149/155bpm [824b/km] 53cal 10.85/12.09kmph 35) 1km - 5:51(5:51/km) 150/155bpm [877b/km] 58cal 10.26/11.96kmph 36) 1km - 5:54(5:54/km) 144/153bpm [850b/km] 42cal 10.16/11.82kmph 37) 1km - 5:23(5:23/km) 152/156bpm [819b/km] 58cal 11.13/12.43kmph 38) 1km - 6:15(6:15/km) 145/155bpm [907b/km] 43cal 9.6/11.59kmph 39) 1km - 6:11(6:11/km) 146/154bpm [904b/km] 49cal 9.69/11.79kmph 40) 1km - 5:58(5:58/km) 146/153bpm [872b/km] 44cal 10.05/12.02kmph 41) 1km - 6:07(6:07/km) 145/153bpm [886b/km] 44cal 9.81/12.23kmph 42) 1km - 6:23(6:23/km) 145/156bpm [926b/km] 47cal 9.39/11.62kmph 43) 0.48km - 2:25(5:06/km) 157/164bpm [800b/km] 31cal 11.77/12.12kmph Add a comment	0mi, 1:02:41 Cross - Yoga 1) 0km - 1:02:41(0/km) 61/109bpm [INFb/km] 90cal Add a comment 1.6mi, 53:28 Swim - General Swim: 2.6k/104x25m @Orbit - legs/body recovery Many pre race aches seem to have gone but have new ones…plenty of hand paddle/pool bout/fins assistance.. 500m mixed 5x100m arms 2 x 250m 5x100m legs/body 2x250m 100mI M 1) 0.1km - 2:02(20:17/km) 2) 0km - 2(0/km) 3) 0.25km - 5:13(20:51/km) 50cal 27/rpm 2.88/3.1kmph 4) 0.1km - 2:12(22:02/km) 28cal 38/rpm 2.73/2.98kmph 5) 0.05km - 1:16(25:16/km) 14cal 21/rpm 2.38/2.41kmph 6) 0.1km - 1:50(18:19/km) 20cal 27/rpm 3.28/3.39kmph 7) 0.1km - 1:54(18:55/km) 20cal 26/rpm 3.17/3.38kmph 8) 0.1km - 1:50(18:19/km) 20cal 28/rpm 3.28/3.5kmph 9) 0.1km - 1:55(19:14/km) 20cal 26/rpm 3.12/3.21kmph 10) 0.1km - 1:52(18:43/km) 20cal 28/rpm 3.2/3.24kmph 11) 0.25km - 5:20(21:20/km) 50cal 27/rpm 2.81/3.01kmph 12) 0.25km - 4:59(19:55/km) 50cal 28/rpm 3.01/3.16kmph 13) 0.1km - 2:13(22:10/km) 50cal 14) 0.1km - 2:16(22:37/km) 50cal 15) 0.1km - 2:05(20:47/km) 50cal 16) 0.1km - 2:19(23:14/km) 50cal 17) 0km - 2(0/km) 18) 0.1km - 1:56(19:18/km) 20cal 25/rpm 3.11/3.24kmph 19) 0.25km - 5:12(20:48/km) 50cal 28/rpm 2.88/3.22kmph 20) 0.25km - 4:56(19:43/km) 50cal 28/rpm 3.04/3.12kmph 21) 0.13km - 2:06(16:48/km) 28cal 28/rpm 3.57/5.95kmph Add a comment	0mi, 35:21 Cross - Yoga 1) 0km - 35:21(0/km) 66/89bpm [INFb/km] 54cal Add a comment 18.3mi, 1:00:30 Bike - Zwift Zwift - Potpourri in Richmond A bit harder than i'd planned for but feeling a bit better again today... WU then 3 main set intervals 5x(1min@200w/100rpm, 1 min@200w/60rpm) 3x (2min@215w, 3 min @ 200w) 12mins gentle ramp 172w-205w 1) 3.21km - 9:59(3:07/km) 94/109bpm [293b/km] 65cal 81/88rpm 113/172W 19.28/68.48kmph 2) 0.39km - 30(1:16/km) 112/117bpm [142b/km] 6cal 92/96rpm 217/224W 47.22/63.14kmph 3) 0.49km - 30(1:01/km) 114/118bpm [117b/km] 3cal 85/100rpm 121/220W 58.63/64.56kmph 4) 0.33km - 30(1:32/km) 114/119bpm [175b/km] 6cal 101/106rpm 232/246W 39.17/44.91kmph 5) 0.32km - 30(1:34/km) 116/120bpm [181b/km] 3cal 87/103rpm 123/238W 38.37/42.58kmph 6) 0.3km - 30(1:40/km) 117/123bpm [194b/km] 7cal 106/112rpm 254/272W 36.15/39.26kmph 7) 0.29km - 30(1:42/km) 120/124bpm [205b/km] 3cal 88/109rpm 121/264W 35.16/39.41kmph 8) 0.91km - 2:00(2:12/km) 104/118bpm [229b/km] 13cal 84/92rpm 115/118W 27.2/39.45kmph 9) 0.53km - 1:00(1:53/km) 109/122bpm [205b/km] 11cal 98/103rpm 198/206W 31.91/34.87kmph 10) 0.3km - 1:00(3:21/km) 123/127bpm [412b/km] 11cal 66/101rpm 198/205W 17.92/27.75kmph 11) 0.39km - 1:00(2:34/km) 128/131bpm [329b/km] 11cal 97/105rpm 201/212W 23.33/29.36kmph 12) 0.28km - 1:00(3:34/km) 125/130bpm [446b/km] 11cal 65/103rpm 199/210W 16.8/20.69kmph 13) 0.4km - 1:00(2:29/km) 128/130bpm [318b/km] 11cal 95/104rpm 200/208W 24.16/34.16kmph 14) 0.61km - 1:00(1:39/km) 126/129bpm [207b/km] 11cal 65/99rpm 198/206W 36.48/38.61kmph 15) 0.63km - 1:00(1:36/km) 128/132bpm [204b/km] 11cal 93/102rpm 201/213W 37.68/39.57kmph 16) 0.51km - 1:00(1:57/km) 129/133bpm [253b/km] 11cal 65/102rpm 198/204W 30.65/37.81kmph 17) 0.57km - 1:00(1:45/km) 132/135bpm [232b/km] 11cal 94/103rpm 201/214W 34.2/38.52kmph 18) 0.55km - 1:00(1:48/km) 131/135bpm [237b/km] 11cal 66/101rpm 198/205W 33.21/34.28kmph 19) 1.47km - 3:00(2:02/km) 119/134bpm [242b/km] 21cal 84/89rpm 126/201W 29.46/34.97kmph 20) 1.24km - 2:00(1:37/km) 127/136bpm [205b/km] 24cal 94/100rpm 213/219W 37.23/41.88kmph 21) 1.88km - 3:00(1:36/km) 130/135bpm [207b/km] 33cal 88/95rpm 195/216W 37.65/45.28kmph 22) 1.56km - 2:00(1:17/km) 135/140bpm [173b/km] 24cal 96/99rpm 214/219W 46.75/64.57kmph 23) 1.04km - 3:00(2:54/km) 134/139bpm [388b/km] 33cal 89/98rpm 195/209W 20.72/52.99kmph 24) 0.85km - 2:00(2:20/km) 136/141bpm [318b/km] 24cal 94/98rpm 214/219W 25.65/70.85kmph 25) 2.06km - 3:00(1:27/km) 136/141bpm [198b/km] 33cal 93/97rpm 195/217W 41.24/65.45kmph 26) 1.47km - 3:00(2:02/km) 124/135bpm [253b/km] 21cal 85/100rpm 125/193W 29.4/40.06kmph 27) 5.68km - 12:00(2:07/km) 133/144bpm [281b/km] 129cal 94/103rpm 188/208W 28.41/38.79kmph 28) 1km - 2:00(2:00/km) 131/143bpm [262b/km] 13cal 82/100rpm 116/204W 29.96/34.39kmph 29) 0.15km - 31(3:25/km) 112/123bpm [384b/km] 14/86rpm 17/138W 17.52/26.35kmph Add a comment	1.5mi, 10:50 Run - Track Session 1) 1km - 5:04(5:04/km) 126/144bpm [638b/km] 57cal 11.84/17.94kmph 2) 1km - 4:07(4:07/km) 154/156bpm [635b/km] 61cal 14.56/16.79kmph 3) 0.39km - 1:37(4:08/km) 158/159bpm [652b/km] 24cal 14.54/14.71kmph 4) 0.01km - 2(5:45/km) 160/160bpm [919b/km] 10.44/14.58kmph Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
3.9mi, 28:58 Run - Tempo 5k tempo - sunny/warm 1) 1km - 4:58(4:58/km) 134/141bpm [666b/km] 62cal 12.08/12.8kmph 2) 1km - 4:40(4:40/km) 145/151bpm [678b/km] 66cal 12.84/13.03kmph 3) 1km - 4:33(4:33/km) 152/156bpm [691b/km] 66cal 13.2/13.71kmph 4) 1km - 4:33(4:33/km) 159/162bpm [723b/km] 69cal 13.2/13.67kmph 5) 1km - 4:33(4:33/km) 161/164bpm [732b/km] 70cal 13.2/13.81kmph 6) 1km - 4:31(4:31/km) 164/169bpm [740b/km] 70cal 13.29/14.34kmph 7) 0.27km - 1:11(4:18/km) 165/167bpm [710b/km] 18cal 13.94/14.64kmph Add a comment 20.1mi, 1:00:16 Bike - Zwift Zwift - Following The Efforts in Makuri Islands 10 min WU 6x20s@250w/40s@115w 9x3min (2:30@185w, 30s@250w) 60s recovery 7 m CD Spinning my legs out,.. 1) 4.88km - 9:59(2:03/km) 99/112bpm [202b/km] 72cal 81/100rpm 125/203W 29.34/37.58kmph 2) 0.19km - 20(1:45/km) 111/118bpm [193b/km] 4cal 103/105rpm 240/252W 34.44/36.54kmph 3) 0.29km - 40(2:18/km) 116/120bpm [267b/km] 4cal 85/102rpm 131/238W 26.04/35.75kmph 4) 0.16km - 20(2:02/km) 113/118bpm [230b/km] 4cal 103/108rpm 236/254W 29.45/42.94kmph 5) 0.42km - 40(1:36/km) 116/120bpm [185b/km] 4cal 84/103rpm 129/251W 37.68/43.92kmph 6) 0.17km - 20(2:01/km) 112/116bpm [226b/km] 4cal 99/104rpm 237/253W 29.8/38.78kmph 7) 0.4km - 40(1:41/km) 113/117bpm [191b/km] 4cal 83/97rpm 131/248W 35.58/42.83kmph 8) 0.19km - 20(1:48/km) 110/115bpm [198b/km] 4cal 98/101rpm 235/253W 33.39/35.32kmph 9) 0.38km - 40(1:47/km) 115/118bpm [204b/km] 4cal 85/100rpm 129/243W 33.77/35.62kmph 10) 0.14km - 20(2:18/km) 113/118bpm [260b/km] 4cal 103/110rpm 237/252W 26.06/31.14kmph 11) 0.17km - 40(4:01/km) 115/121bpm [462b/km] 4cal 82/103rpm 131/248W 14.92/22.64kmph 12) 0.15km - 20(2:11/km) 111/117bpm [242b/km] 4cal 97/99rpm 236/254W 27.57/33.11kmph 13) 0.33km - 40(2:02/km) 115/119bpm [234b/km] 4cal 82/99rpm 129/247W 29.54/37.77kmph 14) 0.33km - 30(1:30/km) 115/120bpm [173b/km] 7cal 97/101rpm 242/253W 39.8/42.25kmph 15) 1.47km - 2:30(1:42/km) 124/128bpm [211b/km] 26cal 95/102rpm 185/249W 35.24/44.21kmph 16) 0.55km - 1:00(1:50/km) 114/121bpm [209b/km] 6cal 85/97rpm 117/182W 32.74/45.9kmph 17) 0.39km - 30(1:17/km) 113/123bpm [145b/km] 7cal 100/106rpm 243/259W 46.78/51.42kmph 18) 1.47km - 2:30(1:42/km) 126/131bpm [214b/km] 26cal 96/104rpm 185/250W 35.34/42.78kmph 19) 0.53km - 1:00(1:52/km) 121/126bpm [226b/km] 6cal 92/100rpm 117/185W 32.08/35.1kmph 20) 0.29km - 30(1:42/km) 119/124bpm [202b/km] 6cal 100/103rpm 240/254W 35.29/39.52kmph 21) 1.49km - 2:30(1:41/km) 128/131bpm [215b/km] 26cal 97/104rpm 185/252W 35.68/42.03kmph 22) 0.54km - 1:00(1:51/km) 124/131bpm [228b/km] 6cal 87/101rpm 117/182W 32.58/38.07kmph 23) 0.55km - 1:00(1:50/km) 119/127bpm [218b/km] 10cal 99/102rpm 182/188W 32.78/35.58kmph 24) 0.29km - 30(1:43/km) 129/133bpm [221b/km] 7cal 102/105rpm 246/252W 34.97/38.93kmph 25) 0.88km - 1:30(1:42/km) 133/136bpm [226b/km] 15cal 95/102rpm 186/250W 35.33/40.64kmph 26) 0.54km - 1:00(1:52/km) 124/133bpm [231b/km] 6cal 85/99rpm 117/183W 32.14/37.81kmph 27) 0.5km - 1:00(2:00/km) 120/128bpm [240b/km] 10cal 100/104rpm 183/189W 30.04/33.47kmph 28) 0.29km - 30(1:45/km) 132/138bpm [230b/km] 7cal 102/104rpm 245/252W 34.42/45.78kmph 29) 0.94km - 1:30(1:36/km) 136/141bpm [218b/km] 15cal 97/103rpm 186/248W 37.43/46.51kmph 30) 0.52km - 1:00(1:55/km) 127/133bpm [244b/km] 6cal 86/102rpm 116/182W 31.21/35.32kmph 31) 0.32km - 1:00(3:05/km) 120/128bpm [370b/km] 10cal 99/103rpm 182/188W 19.44/30.2kmph 32) 0.24km - 30(2:03/km) 132/137bpm [270b/km] 7cal 103/106rpm 247/254W 29.33/33.76kmph 33) 0.94km - 1:30(1:35/km) 137/140bpm [218b/km] 15cal 97/103rpm 186/243W 37.76/41.14kmph 34) 0.47km - 1:00(2:06/km) 130/135bpm [274b/km] 6cal 87/99rpm 117/180W 28.48/30.25kmph 35) 1.56km - 2:30(1:36/km) 130/137bpm [209b/km] 26cal 100/104rpm 184/190W 37.39/52.28kmph 36) 0.32km - 30(1:34/km) 138/140bpm [216b/km] 7cal 103/107rpm 246/253W 38.31/40.28kmph 37) 0.53km - 1:00(1:52/km) 138/142bpm [258b/km] 6cal 87/103rpm 119/249W 32.1/41.18kmph 38) 1.42km - 2:30(1:45/km) 132/140bpm [232b/km] 26cal 100/107rpm 184/188W 34.13/37.85kmph 39) 0.31km - 30(1:38/km) 139/142bpm [226b/km] 7cal 102/104rpm 245/256W 36.91/40.06kmph 40) 0.57km - 1:00(1:46/km) 138/144bpm [243b/km] 6cal 90/106rpm 118/249W 34.09/38.04kmph 41) 1.39km - 2:30(1:48/km) 134/140bpm [240b/km] 26cal 102/107rpm 184/188W 33.45/39.44kmph 42) 0.31km - 30(1:36/km) 141/145bpm [226b/km] 7cal 104/107rpm 245/253W 37.5/39.27kmph 43) 0.47km - 1:00(2:07/km) 139/146bpm [294b/km] 6cal 86/105rpm 119/249W 28.39/39.42kmph 44) 3.2km - 6:40(2:05/km) 116/128bpm [241b/km] 43cal 87/95rpm 114/131W 28.83/37.57kmph 45) 0.8km - 1:37(2:01/km) 136/148bpm [275b/km] 63/98rpm 243/542W 29.63/44.63kmph Add a comment	11mi, 32:00 Bike - Zwift Zwift - Orange Unicorn Lite in Watopia 5min WU 3x30s increasing intervals 6x under overs (2min@185w, 30s@240w) varying cadence nice to spin the massage out of my legs 1) 2.43km - 5:10(2:07/km) 101/119bpm [215b/km] 31cal 75/93rpm 106/173W 28.32/44.53kmph 2) 0.6km - 1:00(1:39/km) 123/127bpm [203b/km] 10cal 93/97rpm 184/188W 36.3/38.6kmph 3) 0.32km - 30(1:34/km) 128/130bpm [201b/km] 6cal 93/96rpm 218/223W 38.23/39.99kmph 4) 0.3km - 30(1:39/km) 129/131bpm [212b/km] 3cal 81/95rpm 130/205W 36.42/38.98kmph 5) 0.5km - 1:00(1:59/km) 128/131bpm [254b/km] 10cal 104/110rpm 184/194W 30.19/38.3kmph 6) 0.29km - 30(1:45/km) 134/138bpm [234b/km] 6cal 105/107rpm 237/242W 34.31/37.19kmph 7) 0.27km - 30(1:51/km) 136/139bpm [252b/km] 3cal 79/104rpm 129/228W 32.39/37.18kmph 8) 0.54km - 1:00(1:52/km) 132/136bpm [246b/km] 10cal 108/113rpm 184/190W 32.16/34.1kmph 9) 0.29km - 30(1:45/km) 138/142bpm [241b/km] 7cal 112/114rpm 262/268W 34.34/36.12kmph 10) 0.26km - 30(1:56/km) 140/143bpm [271b/km] 3cal 87/110rpm 127/242W 31/36.11kmph 11) 1.07km - 2:30(2:21/km) 122/137bpm [286b/km] 17cal 86/91rpm 125/130W 25.6/28.31kmph 12) 1.25km - 2:00(1:36/km) 130/140bpm [207b/km] 22cal 98/102rpm 194/197W 37.64/49.59kmph 13) 0.31km - 30(1:35/km) 138/141bpm [219b/km] 6cal 65/96rpm 236/242W 37.73/38.6kmph 14) 1.2km - 2:00(1:40/km) 140/143bpm [233b/km] 22cal 93/102rpm 195/242W 36.09/38.62kmph 15) 0.24km - 30(2:05/km) 140/143bpm [291b/km] 6cal 71/96rpm 235/242W 28.88/36.7kmph 16) 1.22km - 2:00(1:38/km) 139/143bpm [228b/km] 22cal 72/82rpm 195/238W 36.59/42.21kmph 17) 0.32km - 30(1:35/km) 138/140bpm [219b/km] 6cal 98/104rpm 238/247W 37.83/38.83kmph 18) 1.3km - 2:00(1:32/km) 140/144bpm [216b/km] 22cal 90/104rpm 195/215W 38.95/48.07kmph 19) 0.32km - 30(1:32/km) 141/143bpm [217b/km] 6cal 93/96rpm 238/243W 38.95/39.17kmph 20) 1.26km - 2:00(1:35/km) 144/149bpm [228b/km] 22cal 91/101rpm 195/231W 37.86/45.6kmph 21) 0.36km - 30(1:22/km) 141/144bpm [194b/km] 6cal 66/89rpm 236/246W 43.69/47.8kmph 22) 1.26km - 2:00(1:35/km) 145/147bpm [230b/km] 22cal 91/100rpm 196/239W 37.9/40.9kmph 23) 0.31km - 30(1:35/km) 145/148bpm [231b/km] 6cal 100/103rpm 238/243W 37.7/39.78kmph 24) 1.33km - 3:00(2:15/km) 136/149bpm [307b/km] 20cal 87/103rpm 119/228W 26.6/32.43kmph 25) 0.07km - 20(4:35/km) 115/118bpm [526b/km] 18/93rpm 12/123W 13.11/24.06kmph Add a comment 6.5mi, 55:40 Run - Steady-State Run: M3 out n back - big head wind on the return felt like a head wind both ways but the return was much more breezy... achey hamstrings... but have a massage now 1) 1km - 5:16(5:16/km) 126/136bpm [664b/km] 60cal 11.39/11.69kmph 2) 1km - 5:11(5:11/km) 136/140bpm [706b/km] 66cal 11.56/11.92kmph 3) 1km - 5:10(5:10/km) 140/143bpm [723b/km] 66cal 11.61/12.33kmph 4) 1km - 5:11(5:11/km) 144/148bpm [746b/km] 71cal 11.58/11.96kmph 5) 1km - 5:13(5:13/km) 145/148bpm [757b/km] 72cal 11.49/12.02kmph 6) 1km - 5:32(5:32/km) 144/148bpm [796b/km] 72cal 10.86/11.59kmph 7) 1km - 5:20(5:20/km) 146/148bpm [778b/km] 70cal 11.26/12.43kmph 8) 1km - 5:30(5:30/km) 147/150bpm [809b/km] 73cal 10.9/11.35kmph 9) 1km - 5:32(5:32/km) 148/151bpm [818b/km] 75cal 10.85/11.35kmph 10) 1km - 5:14(5:14/km) 149/152bpm [780b/km] 71cal 11.47/11.66kmph 11) 0.47km - 2:32(5:20/km) 152/153bpm [812b/km] 35cal 11.24/11.72kmph Add a comment	-	44.1mi, 2:51:25 Bike - Road Biking Bike: DTC social ride in the sun and wind... Too much headwind, had to push it to get there just a few minutes late and then home again a few mins late..66 1) 5km - 10:33(2:07/km) 134/148bpm [283b/km] 105cal 82/117rpm 166/486W 28.42/48.94kmph 2) 5km - 11:48(2:22/km) 139/157bpm [328b/km] 104cal 80/110rpm 158/376W 25.43/35.14kmph 3) 5km - 12:23(2:29/km) 114/140bpm [282b/km] 54cal 68/118rpm 109/682W 24.23/48.1kmph 4) 5km - 15:07(3:01/km) 117/146bpm [354b/km] 112cal 65/117rpm 131/771W 19.84/35kmph 5) 5km - 14:59(3:00/km) 101/125bpm [303b/km] 70cal 59/178rpm 107/552W 20.01/34.06kmph 6) 5km - 12:19(2:28/km) 120/146bpm [296b/km] 104cal 71/113rpm 138/637W 24.35/56.7kmph 7) 5km - 13:02(2:36/km) 115/138bpm [300b/km] 95cal 67/130rpm 136/673W 23.01/41.12kmph 8) 5km - 13:16(2:39/km) 114/134bpm [302b/km] 90cal 69/112rpm 108/764W 22.62/32.79kmph 9) 5km - 12:09(2:26/km) 118/151bpm [287b/km] 94cal 70/127rpm 146/1022W 24.68/67.01kmph 10) 5km - 14:30(2:54/km) 120/152bpm [348b/km] 107cal 70/116rpm 125/675W 20.68/28.15kmph 11) 5km - 11:19(2:16/km) 115/140bpm [260b/km] 79cal 68/112rpm 143/687W 26.49/48.81kmph 12) 5km - 8:46(1:45/km) 142/152bpm [249b/km] 90cal 80/113rpm 177/509W 34.22/60.2kmph 13) 5km - 8:48(1:46/km) 146/152bpm [257b/km] 86cal 86/138rpm 173/592W 34.09/42.46kmph 14) 5km - 9:43(1:57/km) 147/160bpm [286b/km] 101cal 86/148rpm 185/707W 30.85/49.81kmph 15) 0.97km - 2:40(2:46/km) 154/161bpm [425b/km] 28cal 79/120rpm 174/291W 21.73/36.71kmph Add a comment	0mi, 1:00:30 Cross - Yoga 1) 0km - 1:00:30(0/km) 59/107bpm [INFb/km] 75cal Add a comment 0.6mi, 56:05 Cross - Other 1) 0.82km - 37:10(45:29/km) 100/133bpm [4549b/km] 156cal 26/102rpm 1.32/0kmph 2) 0.11km - 17:11(2:30:52/km) 96/121bpm [14483b/km] 54cal 18/54rpm 0.4/0kmph 3) 0.01km - 1:06(3:15:47/km) 95/106bpm [18599b/km] 3cal 20/20rpm 0.31/0kmph 4) 0.03km - 38(24:55/km) 97/108bpm [2416b/km] 2cal 23/49rpm 2.41/0kmph Add a comment 1.9mi, 56:35 Swim - Pool Swim:3k/220x25m @Orbit 500m mixed 5x100m arms 500m 5x100m arms 500m 5x100 w/3IM OK - bit faster without a long run in my body 1) 0.1km - 1:53(18:52/km) 2) 0km - 2(0/km) 3) 0.25km - 4:45(19:01/km) 50cal 29/rpm 3.16/3.34kmph 4) 0.1km - 2:04(20:44/km) 28cal 40/rpm 2.89/3.35kmph 5) 0.05km - 59(19:47/km) 12cal 20/rpm 3.03/3.23kmph 6) 0.1km - 1:43(17:06/km) 20cal 30/rpm 3.51/3.91kmph 7) 0.1km - 1:40(16:39/km) 20cal 29/rpm 3.6/3.78kmph 8) 0.1km - 1:44(17:24/km) 20cal 30/rpm 3.45/3.56kmph 9) 0.1km - 1:43(17:08/km) 20cal 29/rpm 3.5/3.68kmph 10) 0.1km - 1:44(17:18/km) 20cal 30/rpm 3.47/3.5kmph 11) 0.5km - 9:54(19:48/km) 100cal 29/rpm 3.03/3.19kmph 12) 0.1km - 1:46(17:36/km) 20cal 31/rpm 3.41/3.55kmph 13) 0.1km - 1:44(17:20/km) 20cal 29/rpm 3.46/3.57kmph 14) 0.1km - 1:42(17:04/km) 20cal 30/rpm 3.51/3.68kmph 15) 0.1km - 1:45(17:26/km) 20cal 29/rpm 3.44/3.67kmph 16) 0.1km - 1:45(17:30/km) 20cal 30/rpm 3.43/3.59kmph 17) 0.5km - 10:02(20:05/km) 100cal 30/rpm 2.99/3.88kmph 18) 0.1km - 2:01(20:09/km) 23cal 29/rpm 2.98/3.9kmph 19) 0.1km - 1:49(18:09/km) 20cal 30/rpm 3.31/3.36kmph 20) 0km - 0(0/km) 21) 0.08km - 1:36(21:18/km) 18cal 31/rpm 2.82/3.82kmph 22) 0.03km - 22(14:34/km) 18cal 23) 0km - 2(0/km) 24) 0.1km - 1:53(18:48/km) 20cal 30/rpm 3.19/3.27kmph 25) 0.1km - 1:57(19:32/km) 23cal 30/rpm 3.07/4.18kmph Add a comment	3.2mi, 25:45 Run - Steady-State Run: steady lunch loop Against the wishes of stiff muscles... 1) 1km - 5:14(5:14/km) 127/137bpm [664b/km] 60cal 11.48/11.89kmph 2) 1km - 4:58(4:58/km) 139/143bpm [691b/km] 65cal 12.07/12.43kmph 3) 1km - 5:05(5:05/km) 144/149bpm [733b/km] 69cal 11.79/12.16kmph 4) 1km - 5:07(5:07/km) 146/150bpm [747b/km] 70cal 11.73/12.29kmph 5) 1km - 5:03(5:03/km) 150/154bpm [757b/km] 71cal 11.89/12.66kmph 6) 0.07km - 18(4:41/km) 152/154bpm [711b/km] 4cal 12.83/11.99kmph Add a comment 20.8mi, 57:44 Bike - Zwift Zwift - Micro Into Threshold in Watopia dripping 7 min WU, 5x1min@205w/1min@160w, 3 min recovery 3min@200w, 5 min recovery 2x(5x30s@275w/15s rest (not) 7min@220w) 5min recovery 1) 3.65km - 7:07(1:57/km) 103/116bpm [201b/km] 56cal 78/95rpm 139/173W 30.75/37.25kmph 2) 0.55km - 1:00(1:49/km) 108/116bpm [196b/km] 6cal 83/95rpm 116/166W 33.04/37.48kmph 3) 0.6km - 1:00(1:40/km) 113/122bpm [189b/km] 11cal 97/102rpm 202/209W 35.83/39.48kmph 4) 0.6km - 1:00(1:41/km) 118/122bpm [198b/km] 9cal 86/98rpm 161/201W 35.76/39.1kmph 5) 0.59km - 1:00(1:41/km) 121/125bpm [204b/km] 11cal 99/101rpm 203/208W 35.65/42.83kmph 6) 0.6km - 1:00(1:41/km) 119/125bpm [199b/km] 9cal 90/98rpm 161/193W 35.8/39.86kmph 7) 0.62km - 1:00(1:37/km) 123/129bpm [199b/km] 11cal 100/103rpm 203/208W 37/39.06kmph 8) 0.59km - 1:00(1:41/km) 123/129bpm [207b/km] 9cal 89/99rpm 160/203W 35.69/38kmph 9) 0.61km - 1:00(1:39/km) 124/130bpm [204b/km] 11cal 98/100rpm 203/208W 36.46/38.47kmph 10) 0.61km - 1:00(1:39/km) 123/129bpm [202b/km] 9cal 86/101rpm 161/200W 36.47/39.38kmph 11) 0.6km - 1:00(1:39/km) 124/131bpm [205b/km] 11cal 99/102rpm 204/207W 36.24/39.6kmph 12) 0.59km - 1:00(1:42/km) 128/131bpm [217b/km] 9cal 85/99rpm 160/198W 35.46/38.13kmph 13) 0.51km - 1:00(1:58/km) 117/125bpm [230b/km] 6cal 83/92rpm 116/153W 30.53/32.9kmph 14) 1.8km - 3:00(1:40/km) 127/137bpm [212b/km] 34cal 97/101rpm 199/202W 35.92/40.04kmph 15) 1.06km - 2:00(1:54/km) 120/137bpm [227b/km] 13cal 84/99rpm 115/198W 31.65/36.24kmph 16) 0.13km - 15(1:56/km) 113/115bpm [219b/km] 1cal 92/100rpm 108/118W 30.96/31.4kmph 17) 0.3km - 30(1:40/km) 119/129bpm [199b/km] 7cal 103/108rpm 266/279W 35.9/39.15kmph 18) 0.15km - 15(1:38/km) 128/130bpm [210b/km] 1cal 85/100rpm 124/261W 36.57/39.19kmph 19) 0.31km - 30(1:36/km) 132/138bpm [211b/km] 7cal 104/110rpm 265/278W 37.62/41.53kmph 20) 0.15km - 15(1:41/km) 137/138bpm [230b/km] 1cal 84/101rpm 124/256W 35.81/41.39kmph 21) 0.27km - 30(1:51/km) 137/140bpm [252b/km] 7cal 100/103rpm 264/279W 32.57/38.46kmph 22) 0.17km - 15(1:29/km) 140/141bpm [208b/km] 1cal 95/137rpm 126/263W 40.33/41.31kmph 23) 0.35km - 30(1:26/km) 138/139bpm [198b/km] 7cal 100/104rpm 263/279W 41.73/42.29kmph 24) 0.16km - 15(1:32/km) 139/140bpm [213b/km] 1cal 81/101rpm 122/265W 39.16/41.51kmph 25) 0.32km - 30(1:33/km) 139/141bpm [216b/km] 7cal 100/102rpm 266/278W 38.63/40.26kmph 26) 0.16km - 15(1:36/km) 140/142bpm [225b/km] 1cal 78/99rpm 124/259W 37.38/40.27kmph 27) 0.31km - 30(1:35/km) 140/143bpm [223b/km] 7cal 99/103rpm 264/281W 37.73/39.91kmph 28) 4.46km - 7:00(1:34/km) 147/152bpm [231b/km] 88cal 100/106rpm 220/243W 38.19/42.71kmph 29) 2.58km - 5:00(1:56/km) 131/152bpm [254b/km] 33cal 85/103rpm 115/213W 30.97/39.92kmph 30) 0.13km - 15(1:54/km) 126/127bpm [239b/km] 1cal 97/105rpm 108/120W 31.68/32.57kmph 31) 0.31km - 30(1:37/km) 130/139bpm [211b/km] 7cal 107/110rpm 262/279W 37.03/41.49kmph 32) 0.17km - 15(1:30/km) 139/141bpm [209b/km] 1cal 80/106rpm 119/266W 39.85/41.61kmph 33) 0.33km - 30(1:32/km) 141/148bpm [216b/km] 7cal 103/108rpm 267/279W 39.21/41.03kmph 34) 0.16km - 15(1:34/km) 147/149bpm [231b/km] 1cal 87/106rpm 124/266W 38.15/41.28kmph 35) 0.31km - 30(1:36/km) 147/150bpm [235b/km] 7cal 106/110rpm 265/278W 37.58/39.81kmph 36) 0.16km - 15(1:34/km) 149/151bpm [235b/km] 1cal 86/107rpm 124/262W 38.1/40.21kmph 37) 0.34km - 30(1:29/km) 148/150bpm [219b/km] 7cal 106/110rpm 264/278W 40.62/42.68kmph 38) 0.16km - 15(1:31/km) 149/150bpm [226b/km] 1cal 82/109rpm 127/242W 39.56/43.28kmph 39) 0.32km - 30(1:35/km) 149/152bpm [235b/km] 7cal 105/108rpm 263/277W 38.07/40.03kmph 40) 0.15km - 15(1:37/km) 151/152bpm [244b/km] 1cal 91/106rpm 120/263W 37.11/40.06kmph 41) 0.32km - 30(1:33/km) 149/152bpm [231b/km] 7cal 99/103rpm 267/292W 38.63/42.35kmph 42) 4.47km - 7:00(1:34/km) 156/161bpm [245b/km] 88cal 104/111rpm 220/264W 38.28/42.68kmph 43) 2.57km - 5:00(1:57/km) 139/161bpm [271b/km] 32cal 85/106rpm 115/207W 30.79/37.55kmph 44) 0.25km - 37(2:29/km) 125/131bpm [311b/km] 8/84rpm 11/167W 24.09/32.09kmph Add a comment	3.8mi, 25:17 Run - Intervals Run:DTC track Oregon circuits 1) 1km - 4:42(4:42/km) 123/148bpm [579b/km] 48cal 12.75/13.71kmph 2) 0.61km - 2:40(4:23/km) 140/144bpm [613b/km] 36cal 13.7/14.48kmph 3) 0.42km - 1:33(3:43/km) 125/140bpm [464b/km] 15cal 16.17/16.96kmph 4) 0.4km - 1:33(3:56/km) 134/150bpm [527b/km] 19cal 15.25/17.3kmph 5) 0.8km - 3:11(3:57/km) 144/157bpm [569b/km] 42cal 15.18/16.83kmph 6) 0.41km - 1:38(4:02/km) 147/159bpm [593b/km] 22cal 14.87/16.43kmph 7) 0.39km - 1:35(4:07/km) 151/160bpm [622b/km] 22cal 14.57/15.52kmph 8) 0.4km - 1:36(3:59/km) 147/164bpm [587b/km] 20cal 15.03/16.26kmph 9) 0.4km - 1:34(3:56/km) 148/161bpm [582b/km] 19cal 15.25/17.2kmph 10) 0.41km - 1:37(3:57/km) 143/161bpm [564b/km] 19cal 15.2/16.26kmph 11) 0.4km - 1:31(3:50/km) 151/163bpm [578b/km] 20cal 15.69/17.43kmph 12) 0.02km - 6(5:18/km) 131/162bpm [694b/km] 1cal 11.32/16.12kmph 13) 0.39km - 2:00(5:05/km) 136/144bpm [692b/km] 20cal 11.79/12.83kmph Add a comment 22.3mi, 1:01:47 Bike - Zwift Zwift - Lactate Shuttle #1 in Watopia Very tough but much less DOMS today WU, 1min x4 increasing efforts 135/150/185/250w 4 mins @ 185w, 3 mins easy 2x (3mins@ 250w, 1min easy 6x(90s@235w/45s@150w) 5min easy) 5 mn CD 1) 1.35km - 3:05(2:17/km) 97/107bpm [221b/km] 19cal 69/86rpm 112/134W 26.35/32.64kmph 2) 0.56km - 1:00(1:48/km) 103/105bpm [185b/km] 7cal 86/89rpm 134/141W 33.47/34.9kmph 3) 0.58km - 1:00(1:44/km) 109/112bpm [189b/km] 8cal 86/90rpm 149/158W 34.65/35.73kmph 4) 0.63km - 1:00(1:35/km) 116/121bpm [185b/km] 10cal 89/96rpm 184/188W 37.71/40.68kmph 5) 0.69km - 1:00(1:27/km) 127/135bpm [184b/km] 13cal 97/100rpm 243/247W 41.37/43.16kmph 6) 1.09km - 2:00(1:50/km) 119/135bpm [217b/km] 13cal 84/94rpm 116/230W 32.84/42.08kmph 7) 2.43km - 4:00(1:39/km) 126/135bpm [207b/km] 44cal 97/103rpm 194/198W 36.47/42.2kmph 8) 1.57km - 3:00(1:54/km) 118/134bpm [225b/km] 19cal 84/100rpm 115/187W 31.49/37.99kmph 9) 1.81km - 3:00(1:39/km) 137/147bpm [227b/km] 42cal 99/104rpm 248/253W 36.23/44.26kmph 10) 0.51km - 1:00(1:58/km) 139/147bpm [272b/km] 6cal 85/100rpm 119/234W 30.61/41.38kmph 11) 1.12km - 1:30(1:20/km) 136/144bpm [182b/km] 20cal 98/102rpm 233/240W 44.89/47.76kmph 12) 0.51km - 45(1:28/km) 141/145bpm [207b/km] 6cal 86/99rpm 148/224W 40.94/54.14kmph 13) 1km - 1:30(1:30/km) 141/146bpm [212b/km] 20cal 101/105rpm 233/238W 39.98/45.96kmph 14) 0.45km - 45(1:39/km) 143/147bpm [237b/km] 6cal 87/101rpm 147/233W 36.23/40.53kmph 15) 0.88km - 1:30(1:42/km) 143/149bpm [243b/km] 20cal 102/107rpm 233/240W 35.34/39.68kmph 16) 0.42km - 45(1:47/km) 143/148bpm [256b/km] 6cal 85/100rpm 147/219W 33.52/37.41kmph 17) 0.78km - 1:30(1:56/km) 144/151bpm [278b/km] 20cal 101/105rpm 233/237W 31.09/34.6kmph 18) 0.41km - 45(1:50/km) 146/151bpm [267b/km] 6cal 84/103rpm 146/219W 32.79/34.1kmph 19) 0.91km - 1:30(1:39/km) 146/152bpm [242b/km] 20cal 105/108rpm 234/238W 36.21/38.89kmph 20) 0.42km - 45(1:46/km) 148/152bpm [261b/km] 6cal 82/107rpm 148/225W 33.99/35.9kmph 21) 0.99km - 1:30(1:31/km) 147/152bpm [223b/km] 20cal 102/107rpm 234/238W 39.46/43.15kmph 22) 0.43km - 45(1:44/km) 149/153bpm [257b/km] 6cal 86/106rpm 147/225W 34.72/42.82kmph 23) 2.66km - 5:00(1:53/km) 130/144bpm [244b/km] 33cal 85/103rpm 115/139W 31.93/35.44kmph 24) 2km - 3:00(1:30/km) 149/157bpm [224b/km] 42cal 104/108rpm 248/253W 40/46.56kmph 25) 0.57km - 1:00(1:46/km) 149/157bpm [263b/km] 6cal 87/103rpm 119/223W 34.03/40.05kmph 26) 0.97km - 1:30(1:33/km) 145/152bpm [225b/km] 20cal 101/105rpm 233/241W 38.62/41.55kmph 27) 0.43km - 45(1:45/km) 151/153bpm [265b/km] 6cal 85/102rpm 152/217W 34.23/38.37kmph 28) 0.99km - 1:30(1:31/km) 151/156bpm [228b/km] 20cal 104/108rpm 233/239W 39.74/44.48kmph 29) 0.3km - 45(2:32/km) 153/157bpm [387b/km] 6cal 87/106rpm 151/209W 23.75/30.9kmph 30) 0.91km - 1:30(1:39/km) 152/158bpm [251b/km] 20cal 104/109rpm 233/238W 36.4/49.86kmph 31) 0.61km - 45(1:14/km) 154/158bpm [189b/km] 6cal 87/106rpm 151/219W 48.81/51.83kmph 32) 1.17km - 1:30(1:17/km) 154/158bpm [198b/km] 20cal 103/108rpm 233/238W 46.75/58.28kmph 33) 0.49km - 45(1:32/km) 155/159bpm [238b/km] 6cal 87/107rpm 151/231W 39.11/45.25kmph 34) 1.01km - 1:30(1:29/km) 155/159bpm [230b/km] 20cal 104/109rpm 234/240W 40.52/43.63kmph 35) 0.37km - 45(2:01/km) 153/160bpm [308b/km] 6cal 87/107rpm 151/212W 29.84/40.26kmph 36) 0.82km - 1:30(1:50/km) 156/161bpm [286b/km] 20cal 104/109rpm 234/242W 32.75/37.52kmph 37) 0.37km - 45(2:01/km) 156/160bpm [315b/km] 6cal 86/107rpm 152/216W 29.67/32.79kmph 38) 2.39km - 5:00(2:06/km) 140/154bpm [293b/km] 32cal 92/111rpm 115/148W 28.66/34.6kmph 39) 0.24km - 42(2:53/km) 127/137bpm [366b/km] 6/89rpm 5/114W 20.82/30.5kmph Add a comment
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
1.1mi, 33:05 Swim - Pool Swim -outdoor pool with wetsuit +++ Cold water 300m wu Wonky pyramid 100/150/200/250m then fast 100 n back down kind of 1) 0.05km - 54(18:03/km) 79/95bpm [1425b/km] 5cal 25/rpm 3.33/3.6kmph 2) 0.05km - 48(16:01/km) 123/133bpm [1970b/km] 9cal 30/rpm 3.75/3.76kmph 3) 0.05km - 51(16:55/km) 123/133bpm [2082b/km] 9cal 30/rpm 3.55/3.58kmph 4) 0.1km - 1:46(17:40/km) 124/134bpm [2190b/km] 19cal 30/rpm 3.4/3.46kmph 5) 0.05km - 52(17:25/km) 116/125bpm [2020b/km] 8cal 29/rpm 3.45/3.45kmph 6) 0.1km - 1:41(16:46/km) 131/142bpm [2196b/km] 19cal 32/rpm 3.58/3.86kmph 7) 0.15km - 2:42(18:02/km) 137/145bpm [2471b/km] 33cal 32/rpm 3.33/3.56kmph 8) 0.2km - 3:52(19:21/km) 134/141bpm [2593b/km] 48cal 30/rpm 3.1/3.26kmph 9) 0.25km - 4:48(19:14/km) 128/140bpm [2461b/km] 54cal 30/rpm 3.12/3.49kmph 10) 0.15km - 2:46(18:23/km) 127/136bpm [2335b/km] 29cal 29/rpm 3.26/3.41kmph 11) 0.05km - 53(17:34/km) 119/129bpm [2091b/km] 7cal 28/rpm 3.41/3.43kmph 12) 0.15km - 2:45(18:22/km) 129/135bpm [2370b/km] 30cal 30/rpm 3.27/3.46kmph 13) 0.1km - 1:40(16:37/km) 134/145bpm [2227b/km] 18cal 31/rpm 3.61/3.87kmph 14) 0.25km - 4:53(19:33/km) 127/136bpm [2483b/km] 53cal 31/rpm 3.07/3.29kmph 15) 0.1km - 1:54(18:59/km) 126/136bpm [2392b/km] 18cal 30/rpm 3.16/3.24kmph Add a comment 13.3mi, 46:49 Bike - Zwift Easy 1) 2.32km - 5:10(2:14/km) 88/98bpm [196b/km] 24cal 70/80rpm 82/115W 26.99/42.1kmph 2) 2.29km - 5:00(2:11/km) 98/108bpm [214b/km] 32cal 78/106rpm 115/126W 27.48/35.43kmph 3) 0.47km - 1:00(2:08/km) 102/106bpm [218b/km] 7cal 79/84rpm 134/139W 28.08/30.63kmph 4) 0.25km - 30(2:01/km) 108/111bpm [217b/km] 4cal 80/82rpm 144/152W 29.82/30.72kmph 5) 2.13km - 5:00(2:21/km) 104/110bpm [245b/km] 33cal 79/93rpm 115/148W 25.51/39.65kmph 6) 0.59km - 1:00(1:41/km) 106/110bpm [178b/km] 7cal 80/82rpm 134/141W 35.64/43.55kmph 7) 0.28km - 30(1:47/km) 109/111bpm [194b/km] 4cal 78/81rpm 144/154W 33.64/35.05kmph 8) 1.67km - 4:00(2:24/km) 107/112bpm [257b/km] 26cal 80/102rpm 115/153W 25/46.96kmph 9) 0.67km - 1:00(1:30/km) 109/112bpm [163b/km] 7cal 78/80rpm 134/137W 40.15/44.91kmph 10) 0.29km - 30(1:42/km) 112/114bpm [190b/km] 4cal 77/92rpm 144/159W 35.33/38.67kmph 11) 1.57km - 3:00(1:54/km) 109/113bpm [208b/km] 19cal 83/94rpm 115/150W 31.49/42.54kmph 12) 0.55km - 1:00(1:48/km) 111/115bpm [201b/km] 7cal 82/88rpm 134/138W 33.19/37.08kmph 13) 0.27km - 30(1:52/km) 115/118bpm [214b/km] 4cal 84/87rpm 143/152W 32.25/32.5kmph 14) 0.96km - 2:00(2:05/km) 106/117bpm [221b/km] 10cal 74/95rpm 88/146W 28.8/32.32kmph 15) 7.16km - 16:39(2:20/km) 112/142bpm [260b/km] 74/129rpm 107/574W 25.81/45.94kmph Add a comment	3.9mi, 28:48 Run - Tempo Run: tempo - Friday 5k practice ~22:30 Cool, breezy second part, but sun warm ish.... too easily tired... level crossing hold up 2:19 1) 1km - 5:05(5:05/km) 137/149bpm [697b/km] 61cal 11.8/12.83kmph 2) 1km - 4:35(4:35/km) 146/151bpm [669b/km] 65cal 13.1/13.71kmph 3) 1km - 4:28(4:28/km) 155/159bpm [692b/km] 66cal 13.44/14.81kmph 4) 1km - 4:25(4:25/km) 152/162bpm [670b/km] 61cal 13.6/15.18kmph 5) 1km - 4:33(4:33/km) 160/164bpm [729b/km] 69cal 13.18/14.04kmph 6) 1km - 4:41(4:41/km) 162/164bpm [759b/km] 71cal 12.8/13.47kmph 7) 0.25km - 1:01(4:02/km) 163/165bpm [658b/km] 15cal 14.85/14.88kmph Add a comment 19mi, 54:15 Bike - Zwift Zwift - Zwift Academy 2019 Semi-Finals Workout #1: Anaerobic Capacity Into VO2 in France That broke me! No energy in legs... 4x1min step up intervals to 250w 4x1min@205w 5x (2min ramp 278w-320w, 2 min @150w) 5 min recovery... 6 min ramp 248-270w - but i had to keep stopping... 5 mn CD 1) 1.39km - 2:59(2:09/km) 104/113bpm [223b/km] 20cal 80/96rpm 115/124W 27.94/31.75kmph 2) 0.55km - 1:00(1:49/km) 111/116bpm [201b/km] 8cal 90/93rpm 148/152W 33.13/35.23kmph 3) 0.58km - 1:00(1:44/km) 116/119bpm [201b/km] 9cal 91/94rpm 169/173W 34.62/35.82kmph 4) 0.59km - 1:00(1:41/km) 122/129bpm [206b/km] 11cal 96/101rpm 194/198W 35.55/36.67kmph 5) 0.65km - 1:00(1:33/km) 134/141bpm [207b/km] 14cal 101/104rpm 248/253W 38.88/39.84kmph 6) 1.04km - 2:00(1:56/km) 125/141bpm [241b/km] 13cal 88/105rpm 117/248W 31.17/39.81kmph 7) 2.4km - 4:00(1:40/km) 133/140bpm [222b/km] 46cal 100/105rpm 204/208W 36/42.97kmph 8) 1.52km - 3:00(1:59/km) 125/140bpm [247b/km] 19cal 86/102rpm 116/200W 30.34/36.02kmph 9) 1.33km - 2:00(1:30/km) 143/158bpm [215b/km] 33cal 107/111rpm 294/318W 39.98/45.77kmph 10) 1.1km - 2:00(1:49/km) 144/158bpm [261b/km] 17cal 87/106rpm 152/302W 33.1/42.96kmph 11) 1.39km - 2:00(1:26/km) 149/163bpm [215b/km] 33cal 103/110rpm 295/316W 41.63/44.17kmph 12) 0.92km - 2:00(2:11/km) 149/163bpm [325b/km] 17cal 80/108rpm 152/302W 27.47/42.45kmph 13) 1.25km - 2:00(1:36/km) 153/167bpm [244b/km] 33cal 100/111rpm 294/330W 37.56/55.03kmph 14) 1.27km - 2:00(1:34/km) 153/165bpm [240b/km] 17cal 83/110rpm 152/284W 38.21/53.09kmph 15) 1.37km - 2:00(1:27/km) 156/167bpm [227b/km] 33cal 104/115rpm 294/317W 41.18/43.12kmph 16) 1.18km - 2:29(2:06/km) 149/167bpm [313b/km] 18cal 73/104rpm 128/271W 28.54/41.84kmph 17) 1.34km - 2:00(1:30/km) 154/166bpm [230b/km] 33cal 93/105rpm 295/317W 40.22/47.89kmph 18) 1.08km - 2:00(1:51/km) 154/166bpm [285b/km] 17cal 91/102rpm 151/278W 32.37/45.18kmph 19) 2.21km - 5:00(2:16/km) 134/142bpm [303b/km] 33cal 87/122rpm 115/147W 26.5/40.18kmph 20) 4.67km - 7:16(1:33/km) 155/161bpm [241b/km] 97cal 100/115rpm 234/277W 38.55/49.44kmph 21) 2.51km - 5:00(2:00/km) 141/161bpm [281b/km] 33cal 89/110rpm 115/252W 30.06/40.53kmph 22) 0.16km - 31(3:11/km) 135/140bpm [429b/km] 7/89rpm 4/107W 18.88/29.42kmph Add a comment	-	-	0mi, 56:05 Cross - Yoga 1) 0km - 56:05(0/km) 63/89bpm [INFb/km] 77cal Add a comment 1.9mi, 57:54 Swim - Pool Swim:3k/120x25m @orbit 500m mixed 5x100m arms 1k fc 5x100m arms 5x100m w/3 IM 1) 0.1km - 1:50(18:23/km) 2) 0km - 2(0/km) 3) 0.25km - 4:54(19:38/km) 50cal 28/rpm 3.06/3.27kmph 4) 0.1km - 2:04(20:39/km) 28cal 34/rpm 2.91/3.12kmph 5) 0.05km - 1:00(20:05/km) 12cal 18/rpm 2.99/3.05kmph 6) 0.1km - 1:45(17:27/km) 20cal 29/rpm 3.44/3.55kmph 7) 0.1km - 1:46(17:37/km) 20cal 27/rpm 3.41/3.48kmph 8) 0.1km - 1:45(17:26/km) 20cal 28/rpm 3.44/3.6kmph 9) 0.1km - 1:44(17:19/km) 20cal 27/rpm 3.46/3.66kmph 10) 0.1km - 1:46(17:44/km) 20cal 28/rpm 3.38/3.54kmph 11) 1km - 20:51(20:51/km) 200cal 29/rpm 2.88/3.14kmph 12) 0.1km - 1:51(18:25/km) 20cal 28/rpm 3.26/3.33kmph 13) 0.1km - 1:46(17:44/km) 20cal 28/rpm 3.38/3.62kmph 14) 0.1km - 1:48(17:56/km) 20cal 28/rpm 3.34/3.48kmph 15) 0.1km - 1:46(17:44/km) 20cal 28/rpm 3.38/3.63kmph 16) 0.1km - 1:49(18:10/km) 20cal 29/rpm 3.3/3.42kmph 17) 0.13km - 1:59(15:56/km) 28cal 27/rpm 3.77/6.99kmph 18) 0.1km - 1:46(17:38/km) 20cal 28/rpm 3.4/3.47kmph 19) 0.1km - 1:58(19:42/km) 23cal 25/rpm 3.05/4.23kmph 20) 0.1km - 1:47(17:53/km) 20cal 29/rpm 3.36/3.39kmph 21) 0.1km - 1:56(19:23/km) 23cal 27/rpm 3.1/4.54kmph Add a comment	11.8mi, 33:15 Bike - Road Biking Bike: Shepperton + Chertsey loop - breezy but nice ⛅ - stung on me head by a bee/wasp very breezy - bit unstable on TT but at least dry n not cold 1) 5km - 9:18(1:52/km) 131/147bpm [244b/km] 121cal 91/119rpm 215/462W 32.27/40.88kmph 2) 5km - 8:49(1:46/km) 145/154bpm [255b/km] 117cal 92/112rpm 223/500W 34.05/43.13kmph 3) 5km - 8:02(1:36/km) 148/156bpm [238b/km] 107cal 91/116rpm 224/462W 37.38/45.65kmph 4) 4.04km - 7:07(1:46/km) 149/156bpm [263b/km] 87cal 90/114rpm 216/464W 34.05/41.42kmph Add a comment 8.2mi, 1:05:01 Run - Tempo Run: Tempo run ... not 2k WU, 10k tempo - not.. 1 k steady - 3 mons slower than October... damn nice n sunny but cold n breezy in both directions 1 month to get fitter, hamstrings so tight ... maybe over did it at yoga... all a bit sh1t... 1) 1km - 5:13(5:13/km) 144/158bpm [750b/km] 50cal 11.51/11.99kmph 2) 1km - 5:04(5:04/km) 136/149bpm [688b/km] 63cal 11.85/12.19kmph 3) 1km - 4:48(4:48/km) 141/147bpm [678b/km] 63cal 12.48/13.84kmph 4) 1km - 4:51(4:51/km) 145/149bpm [702b/km] 67cal 12.39/13.1kmph 5) 1km - 4:47(4:47/km) 148/152bpm [709b/km] 67cal 12.53/13.03kmph 6) 1km - 4:54(4:54/km) 150/153bpm [735b/km] 70cal 12.24/13.17kmph 7) 1km - 4:51(4:51/km) 150/153bpm [727b/km] 67cal 12.37/12.6kmph 8) 1km - 4:56(4:56/km) 150/153bpm [740b/km] 70cal 12.16/12.63kmph 9) 1km - 4:57(4:57/km) 153/158bpm [759b/km] 71cal 12.1/13kmph 10) 1km - 4:56(4:56/km) 153/159bpm [755b/km] 70cal 12.17/13.13kmph 11) 1km - 4:56(4:56/km) 152/154bpm [750b/km] 68cal 12.16/11.79kmph 12) 1km - 4:48(4:48/km) 154/157bpm [739b/km] 69cal 12.5/13.3kmph 13) 1km - 5:09(5:09/km) 151/156bpm [777b/km] 70cal 11.67/13.33kmph 14) 0.17km - 51(5:02/km) 151/153bpm [761b/km] 11cal 11.9/12.83kmph Add a comment	-

Richard-M

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