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Dave W
M60 North Yorkshire

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Races
48
Miles
1304
Miles
51815
Miles
3759
WAVA
68.05%
5k
20:53
5M
36:24
10k
44:25
10M
1:18:18

About Me
Retired now. It's great! Show More...

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Recent Blogs
2021 and into 2022...	Jan 2022
A Trip Away.	Nov 2021
Conquercise	Oct 2021
Conquercise as of 23rd Oct 2021	Oct 2021
New Tech	Oct 2021

Recent Training
4th Dec	General	5.4mi
4th Dec	wattbike	17.6mi	1:20:30
4th Dec	Weights	0mi	10:00
4th Dec	Core	0mi	8:00
4th Dec	Sets - Pressups	0mi	3:10

12 Month Benchmarks	Bike

Recent Pictures	Show more

2022 Targets	Set your targets
Bike 8000 Walk 2400

Recent Threads
Let's count to a million
Politics
5,001 press-ups in 2022
Energy Bills
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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2010	2011
4km	1	21:49 8:47/mi	50.03				21:49 50.03
5km	14	20:53 6:43/mi	68.05		20:53 68.05	21:38 66.18	23:08 62.35
5mi	1	36:24 7:17/mi	64.04			36:24 64.04
10km	21	44:25 7:09/mi	64.91	46:18 62.27	44:25 64.91	46:24 62.64	50:14 58.34	53:07 55.62
12km	2	58:47 7:53/mi	59.29		58:47 59.29
14km	2	1:20:07 9:13/mi	51.62		1:29:53 45.63	1:20:07 51.62
15km	1	1:30:32 9:43/mi	48.54		1:30:32 48.54
16km	1	1:41:23 10:12/mi	46.69			1:41:23 46.69
10mi	1	1:18:18 7:50/mi	60.30		1:18:18 60.30
14mi	1	1:55:00 8:13/mi	58.51			1:55:00 58.51

2015		Result	WAVA	Distance
6 Jun	Wharfedale Trail Half		0.00	13.1mi
25 May	Ilkley Harriers Trail Race		0.00	6.9mi
5 Apr	Guiseley Gallop		0.00	10km
2014		Result	WAVA	Distance
28 Dec	Jolly Holly Jog		0.00	10km
16 Nov	Leeds Abbey Dash		0.00	10km
2011		Result	WAVA	Distance
6 Nov	Ullswater Trail (Steamy Surprise)	1:24:59	45.54	13km
2 Oct	Great Edinburgh Run 10k SB	53:07	55.62	10km
2010		Result	WAVA	Distance
30 May	Raby Castle 10K SB	50:14	58.34	10km
12 May	John Carr 5K Series SB	23:08	62.35	5km
4 Apr	Guiseley Gallop	1:00:35	48.37	10km
21 Mar	Lightwater Valley Challenge	54:21	53.92	10km
9 Jan	Bupa Great Winter Run PB	21:49	50.03	4km
2009		Result	WAVA	Distance
22 Nov	Leeds Abbey Dash	54:01	54.25	10km
29 Aug	Lancaster 5km (4 of 5)	22:52	62.61	5km
16 Aug	Saltburn Sandblaster 10k	47:14	61.54	10km
26 Jul	James Herriot Country Trail Run PB	1:20:07	51.62	14km
25 Jul	Lancaster 5km (3 of 5)	24:23	58.71	5km
12 Jul	Northumberland Coastal Run PB	1:55:00	58.51	14mi
8 Jul	Darlington Pit Stop 10k SB	46:24	62.64	10km
27 Jun	Lancaster 5km (2 of 5)	21:41	66.02	5km
6 Jun	Garburn Trail Race	1:47:34	66.63	24km
30 May	Lancaster 5km (1 of 5)	21:41	66.02	5km
24 May	Raby Castle 10K	46:50	62.06	10km
20 May	John Carr 5K Series	21:38	66.18	5km
17 May	Yorkshire 10k Newby Hall	48:09	60.36	10km
13 May	John Carr 5K Series SB	21:38	66.18	5km
6 May	John Carr 5K Series	23:24	61.18	5km
5 Apr	Hartlepool Marina 5 PB	36:24	64.04	5mi
29 Mar	Arkendale 'April Fool' 10km Race	46:28	62.55	10km
21 Mar	Ultimate Trail Run - Cartmel PB	1:41:23	46.69	16km
10 Jan	BUPA Great Winter Run	23:45	60.28	5km
2008		Result	WAVA	Distance
28 Dec	Jolly Holly Jog	52:05	55.81	10km
2 Nov	Ullswater Trail Race (Steamy Surprise)	1:21:50	42.59	12km
19 Oct	Richmond Castle 10K	48:57	58.90	10km
12 Oct	Kirkby Overblow 10k Trail Race	54:01	53.37	10km
27 Sep	Lancaster 5k Race 5	21:33	65.95	5km
21 Sep	Harrogate Trail Race	50:47	56.77	10km
30 Aug	Lancaster 5k Race series No 4	22:58	61.88	5km
27 Jul	James Herriot Country Trail Run SB	1:29:53	45.63	14km
18 May	Yorkshire 10K Newby Hall	44:39	64.57	10km
14 May	John Carr 5K Series PB	20:53	68.05	5km
11 May	The Wild Races (Race 2)	1:42:27	51.55	18km
7 May	John Carr 5K Series	21:25	66.36	5km
27 Apr	Hamsterley Forest Wild Race PB	58:47	59.29	12km
19 Apr	Hawkshead Trail Race PB	1:30:32	48.54	15km
5 Apr	Dunbar 10K PB	44:25	64.91	10km
30 Mar	Arkendale 'April Fool' 10km Race	46:37	61.84	10km
15 Mar	Great Grizedale Trail Run 10m PB	1:18:18	60.30	10mi
24 Feb	St Wilfrids Muddy Boots 10K	49:30	58.24	10km
12 Jan	Bupa Great Winter Run	23:48	59.71	5km
2007		Result	WAVA	Distance
30 Dec	Jolly Holly Jog	48:15	59.75	10km
16 Dec	Great Langdale Christmas Pudding 10km (2nd race) SB	46:18	62.27	10km
25 Nov	Leeds Abbey Dash	49:02	58.80	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
2022	196	169	211	199	204	213	201	178	226	236	215	22	2270
2022	694	503	728	624	805	729	712	722	534	650	655	94	7451
2021	0	0	0	0	188	187	167	170	184	196	206	191	1489
2021	1	3	0	0	0	0	0	0	1	0	0	0	5
2021	486	459	523	642	547	525	575	739	566	714	577	651	7003
2020	0	0	0	0	0	0	0	0	3	3	0	0	6
2020	509	344	625	631	622	633	591	534	484	386	357	295	6011
2019	4	0	5	0	0	0	0	0	0	0	0	0	9
2019	93	146	488	577	486	442	503	501	505	496	386	406	5029
2018	0	0	0	0	0	0	0	0	0	0	0	15	15
2018	294	634	405	474	542	646	337	473	364	392	134	325	5021
2017	441	319	345	248	442	266	127	393	243	285	260	294	3663
2016	1	0	0	0	0	0	0	0	0	0	0	0	1
2016	345	229	329	220	102	528	249	216	191	327	249	73	3056
2015	14	21	11	11	6	17	4	14	0	0	0	0	99
2015	349	345	318	358	172	381	257	401	308	384	254	62	3588
2014	11	8	26	10	28	20	6	12	5	10	13	0	148
2014	462	383	349	335	334	321	331	375	177	259	308	374	4009
2013	17	4	0	0	0	0	0	0	0	0	1	0	21
2013	213	215	273	264	150	246	184	174	234	258	232	158	2602
2012	12	3	7	5	13	2	0	4	0	2	1	0	48
2012	246	183	101	69	134	71	154	326	176	227	34	31	1752
2011	8	5	0	0	11	6	9	6	6	20	11	8	88
2011	216	177	75	117	255	161	80	221	249	162	232	183	2128
2010	37	5	21	61	68	21	2	0	0	1	6	0	223
2010	0	0	11	0	0	0	0	0	26	113	198	155	502
2009	67	73	102	47	91	40	75	69	47	0	14	13	640

Tue 8th Nov Nov 8	Wed 9th Nov Nov 9	Thu 10th Nov Nov 10	Fri 11th Nov Nov 11	Sat 12th Nov Nov 12	Sun 13th Nov Nov 13	Mon 14th Nov Nov 14
7.5mi, Walk - General Add a comment 16.8mi, 1:15:30 Bike - wattbike Quick Ride. Avg Power: 106w. RPM: 73. Peak Power: 158w. Very Very Easy. Spinning in 8th. 48/52 natural. Add a comment	6.1mi, Walk - General Add a comment 21.4mi, 1:35:30 Bike - wattbike Quick Ride. Avg Power: 106w. RPM: 74. Peak Power: 150w. Very Very Easy. Spinning in 8th. 52/48 Forced. Add a comment	6.8mi, Walk - General Add a comment 2.5mi, 53:51 Walk - Dog Walking Bamburgh Split Summary === 1) 1m - 24:45(24:45/m) 76/94bpm [1881b/mi] 116cal 43/80rpm 2.42/3.72mph 2) 1m - 19:43(19:43/m) 83/95bpm [1636b/mi] 113cal 52/109rpm 3.04/3.63mph 3) 0.5m - 9:23(18:47/m) 83/91bpm [1559b/mi] 59cal 54/58rpm 3.19/3.49mph Add a comment	6mi, Walk - General Add a comment 2.5mi, 50:56 Walk - Dog Walking Bamburgh. Split Summary === 1) 1m - 20:40(20:40/m) 78/86bpm [1612b/mi] 109cal 50/60rpm 2.9/3.49mph 2) 1m - 21:03(21:03/m) 82/97bpm [1726b/mi] 115cal 49/58rpm 2.85/3.38mph 3) 0.51m - 9:14(18:09/m) 80/85bpm [1452b/mi] 55cal 55/59rpm 3.31/3.53mph Add a comment 4.5mi, 1:32:19 Walk - Dog Walking To Seahouses. Split Summary === 1) 1m - 21:39(21:39/m) 77/89bpm [1666b/mi] 105cal 48/103rpm 2.77/3.13mph 2) 1m - 20:17(20:17/m) 77/88bpm [1562b/mi] 107cal 49/57rpm 2.96/3.3mph 3) 1m - 20:02(20:02/m) 74/83bpm [1482b/mi] 108cal 51/56rpm 3/3.26mph 4) 1m - 21:12(21:12/m) 69/81bpm [1463b/mi] 111cal 49/77rpm 2.83/3.53mph 5) 0.5m - 9:09(18:15/m) 74/85bpm [1350b/mi] 52cal 55/60rpm 3.29/3.44mph Add a comment	4.4mi, Walk - General Add a comment 4.9mi, 1:33:50 Walk - Dog Walking Budle Bay. Split Summary === 1) 1m - 20:09(20:09/m) 73/89bpm [1470b/mi] 105cal 50/101rpm 2.98/3.78mph 2) 1m - 17:05(17:05/m) 84/95bpm [1435b/mi] 108cal 56/114rpm 3.51/4.17mph 3) 1m - 17:12(17:12/m) 84/95bpm [1444b/mi] 108cal 56/60rpm 3.49/3.8mph 4) 1m - 19:47(19:47/m) 82/95bpm [1622b/mi] 111cal 49/118rpm 3.03/3.74mph 5) 0.9m - 19:38(21:49/m) 74/83bpm [1614b/mi] 94cal 47/55rpm 2.75/3.17mph Add a comment	5.4mi, Walk - General Add a comment 2mi, 37:00 Walk - Dog Walking Alnmouth. Split Summary === 1) 1m - 20:22(20:22/m) 74/86bpm [1507b/mi] 108cal 50/63rpm 2.95/4.01mph 2) 1m - 16:36(16:36/m) 84/91bpm [1394b/mi] 108cal 59/62rpm 3.61/4.07mph 3) 0m - 3(21:14/m) 77/77bpm [1634b/mi] 35/57rpm 2.83/3.4mph Add a comment 2mi, 42:05 Walk - Dog Walking Bamburgh Beach. Split Summary === 1) 1m - 19:45(19:45/m) 86/121bpm [1699b/mi] 117cal 51/84rpm 3.04/5.45mph 2) 1m - 22:18(22:18/m) 79/89bpm [1762b/mi] 111cal 46/80rpm 2.69/3.13mph 3) 0m - 2(13:55/m) 87/87bpm [1210b/mi] 50/50rpm 4.32/2.71mph Add a comment 1.1mi, 19:29 Walk - Dog Walking Bamburgh. Split Summary === 1) 1m - 17:49(17:49/m) 78/98bpm [1389b/mi] 105cal 53/59rpm 3.37/3.55mph 2) 0.1m - 1:41(16:51/m) 77/85bpm [1298b/mi] 13cal 55/59rpm 3.56/3.51mph Add a comment	7.5mi, Walk - General Add a comment 31.4mi, 2:22:51 Bike - Road Biking Foxup via Kettlewell. Not a bad ride at all. Quite enjoyable, not too windy, weather pretty good. If anything, I was a bit too well wrapped up. Good. Split Summary === 1) 5m - 25:09(5:02/m) 324cal 11.93/29.72mph 2) 5m - 22:43(4:33/m) 295cal 13.21/27.84mph 3) 5m - 23:13(4:39/m) 288cal 12.93/24.38mph 4) 5m - 20:48(4:10/m) 265cal 14.42/23.9mph 5) 5m - 22:00(4:24/m) 268cal 13.64/24.8mph 6) 3m - 13:58(4:39/m) 169cal 12.9/22.87mph Add a comment
Tue 15th Nov Nov 15	Wed 16th Nov Nov 16	Thu 17th Nov Nov 17	Fri 18th Nov Nov 18	Sat 19th Nov Nov 19	Sun 20th Nov Nov 20	Mon 21st Nov Nov 21
4.7mi, Walk - General Add a comment 27.1mi, 2:00:30 Bike - wattbike Quick Ride. Avg Power: 111w. RPM: 74. Peak Power: ?w. Very Very Easy. Spinning in 8th. 50/50 natural. Good stuff. Add a comment 0mi, 3:00 Cross - Weights Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:20 Cross - Sets - Pressups Add a comment	6.5mi, Walk - General Add a comment 48.1mi, 3:36:38 Bike - Road Biking Cray, Beckermonds and Halton Gill. Set off in the dry, but got a bit damp by the end. Have to say that I was starting to flag a bit as well. Into the wind, rain, and the best part of fifty miles. I am 60 now, so I've got an excuse. Split Summary === 1) 5m - 21:37(4:19/m) 310cal 13.88/28.11mph 2) 5m - 21:51(4:22/m) 303cal 13.73/21.9mph 3) 5m - 23:55(4:47/m) 346cal 12.54/30.18mph 4) 5m - 23:22(4:40/m) 302cal 12.84/28.2mph 5) 5m - 22:26(4:29/m) 280cal 13.37/29.03mph 6) 5m - 23:32(4:42/m) 311cal 12.75/29.76mph 7) 5m - 23:14(4:39/m) 318cal 12.91/22.42mph 8) 5m - 20:58(4:12/m) 260cal 14.3/25.17mph 9) 5m - 21:38(4:20/m) 271cal 13.87/23.77mph 10) 3.07m - 14:05(4:35/m) 188cal 13.08/23.02mph Add a comment	4.6mi, Walk - General Add a comment 20mi, 1:30:30 Bike - wattbike Quick Ride. Avg Power: 105w. RPM: 73. Peak Power: 152w. Very Very Easy. Spinning in 8th. 50/50 natural. Good stuff. Add a comment 0mi, 3:00 Cross - Weights Add a comment 0mi, 8:00 Cross - Core Add a comment 0mi, 3:10 Cross - Sets - Pressups Add a comment	8.4mi, Walk - General Add a comment 0mi, 7:00 Cross - Weights +1kg. Changed tack on the x-training. Will do days about from now on. Just a holding number on one of the types, and push the other. And vice-versa the following time. Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:20 Cross - Sets - Pressups Add a comment 27.1mi, 1:59:24 Bike - Road Biking Kettlewell and Littondale. Just trying to dodge the rain, which I did. Not too bad a day for it, and pretty glad that I managed to get out. Was quite windy, and the clouds were very threatening. But good. Split Summary === 1) 5m - 22:54(4:35/m) 303cal 13.1/26.09mph 2) 5m - 23:12(4:38/m) 318cal 12.93/31.79mph 3) 5m - 22:15(4:27/m) 287cal 13.48/26.36mph 4) 5m - 19:52(3:58/m) 297cal 15.1/29.22mph 5) 5m - 21:00(4:12/m) 272cal 14.29/22.71mph 6) 2.14m - 10:11(4:46/m) 143cal 12.59/24.82mph Add a comment	6mi, Walk - General Add a comment 0mi, 3:00 Cross - Weights Add a comment 0mi, 10:00 Cross - Core Add a comment 0mi, 4:00 Cross - Sets - Pressups Add a comment 31.3mi, 2:14:33 Bike - Road Biking Littondale. Wet. Very wet. But not really cold, and strangely enjoyable. And probably one of my fastest rides in this 1X" format. But did I mention wet? Split Summary === 1) 5m - 22:27(4:29/m) 292cal 13.37/27.05mph 2) 5m - 20:49(4:10/m) 278cal 14.41/23.52mph 3) 5m - 22:53(4:35/m) 281cal 13.11/23mph 4) 5m - 25:38(5:08/m) 296cal 11.7/22.52mph 5) 5m - 16:53(3:23/m) 280cal 17.76/26.24mph 6) 5m - 19:49(3:58/m) 283cal 15.14/26.45mph 7) 1.25m - 6:04(4:50/m) 86cal 12.39/23.86mph Add a comment	5.8mi, Walk - General Add a comment 17.8mi, 1:20:30 Bike - wattbike Quick Ride. Avg Power: 105w. RPM: 73. Peak Power: 158w. Very Very Easy. Spinning in 8th. 49/51 natural. Add a comment 0mi, 8:00 Cross - Weights Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:20 Cross - Sets - Pressups Add a comment	7mi, Walk - General Add a comment 21.1mi, 1:35:30 Bike - wattbike Quick Ride. Avg Power: 104w. RPM: 73. Peak Power: 163w. Very Very Easy. Spinning in 8th. 50/50 natural. Good stuff. Add a comment 0mi, 3:00 Cross - Weights DB's Add a comment 0mi, 10:00 Cross - Core Add a comment 0mi, 4:00 Cross - Sets - Pressups Add a comment
Tue 22nd Nov Nov 22	Wed 23rd Nov Nov 23	Thu 24th Nov Nov 24	Fri 25th Nov Nov 25	Sat 26th Nov Nov 26	Sun 27th Nov Nov 27	Mon 28th Nov Nov 28
9.1mi, Walk - General Add a comment 18.6mi, 1:25:30 Bike - wattbike Quick Ride. Avg Power: 100w. RPM: 72. Peak Power: 168w. Very Very Easy. Spinning in 8th. 50/50 natural. Good stuff. Add a comment	7.4mi, Walk - General Add a comment 18.8mi, 1:25:28 Bike - wattbike Quick Ride. Avg Power: 102w. RPM: 72. Peak Power: 162w. Very Very Easy. Spinning in 8th. 50/50 natural. Add a comment	7.6mi, Walk - General Add a comment	4.7mi, Walk - General Add a comment 21mi, 1:30:30 Bike - wattbike Quick Ride. Avg Power: 117w. RPM: 72. Peak Power: 181w. Very Easy. Spinning in 9th. 50/50 natural. Good stuff. Add a comment 0mi, 4:00 Cross - Weights DB's Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:20 Cross - Sets - Pressups Add a comment	6.9mi, Walk - General Add a comment 0mi, 11:00 Cross - Weights Includes 3 mins DB's. Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:20 Cross - Sets - Pressups Add a comment 33.5mi, 2:20:13 Bike - Road Biking Littondale. Not a bad day for it. Wind was coming from a strange direction, and blowing up the dales. But wasn't too bad. Stopped for a brew and a piece of cake at Arncliffe. Not a bad day out. Split Summary === 1) 5m - 21:27(4:17/m) 352cal 13.99/28.26mph 2) 5m - 21:03(4:13/m) 309cal 14.26/24.65mph 3) 5m - 20:02(4:00/m) 282cal 14.97/24.53mph 4) 5m - 22:09(4:26/m) 295cal 13.55/28.64mph 5) 5m - 20:56(4:11/m) 288cal 14.34/27.8mph 6) 5m - 20:02(4:00/m) 276cal 14.98/25.09mph 7) 3.49m - 14:35(4:10/m) 195cal 14.37/25.36mph Add a comment	5.2mi, Walk - General Add a comment 0mi, 4:00 Cross - Weights DB's. Add a comment 0mi, 8:00 Cross - Core Add a comment 0mi, 3:10 Cross - Sets - Pressups Add a comment 38.1mi, 2:44:02 Bike - Road Biking Littondale. Again, not a bad day for it. Wind was lighter, but from the same direction. Managed a little further as well. Best part of 100 miles in three days. Not bad. Split Summary === 1) 5m - 22:32(4:30/m) 303cal 13.32/27.2mph 2) 5m - 22:26(4:29/m) 300cal 13.37/22.85mph 3) 5m - 20:27(4:05/m) 275cal 14.67/23.15mph 4) 5m - 22:14(4:27/m) 292cal 13.49/24.96mph 5) 5m - 20:18(4:04/m) 283cal 14.78/24.84mph 6) 5m - 21:27(4:17/m) 294cal 13.99/30.87mph 7) 5m - 20:24(4:05/m) 274cal 14.7/26.09mph 8) 3.13m - 14:15(4:33/m) 189cal 13.2/26.24mph Add a comment	6.5mi, Walk - General Add a comment 40.2mi, 2:50:34 Bike - Road Biking Littondale. Cold but good. Didn't think it would be a 40 miler when I set off, but a traffic jam set me off back up Littondale, and after that it was too close to not to. Good ride. Split Summary === 1) 5m - 22:00(4:24/m) 303cal 13.63/26.17mph 2) 5m - 21:46(4:21/m) 301cal 13.79/22.4mph 3) 5m - 21:22(4:16/m) 290cal 14.04/25.76mph 4) 5m - 21:00(4:12/m) 287cal 14.29/25.15mph 5) 5m - 20:15(4:03/m) 270cal 14.82/25.17mph 6) 5m - 21:22(4:16/m) 274cal 14.04/25.07mph 7) 5m - 20:01(4:00/m) 283cal 14.99/27.2mph 8) 5m - 22:01(4:24/m) 280cal 13.63/24.65mph 9) 0.15m - 49(5:20/m) 10cal 11.25/15.92mph Add a comment
Tue 29th Nov Nov 29	Wed 30th Nov Nov 30	Thu 1st Dec Dec 1	Fri 2nd Dec Dec 2	Sat 3rd Dec Dec 3	Sun 4th Dec Dec 4	Mon 5th Dec Dec 5
5.2mi, Walk - General Add a comment 16.4mi, 1:15:30 Bike - wattbike Quick Ride. Avg Power: 100w. RPM: 72. Peak Power: 145w. Very Very Easy. Spinning in 8th. 51/49 natural. Add a comment 2.6mi, 52:43 Walk - Dog Walking Grass Wood. Split Summary === 1) 1m - 20:51(20:51/m) 70/89bpm [1460b/mi] 114cal 47/76rpm 2.88/4.11mph 2) 1m - 21:22(21:22/m) 77/96bpm [1646b/mi] 120cal 47/69rpm 2.81/4.01mph 3) 0.6m - 10:30(17:33/m) 77/94bpm [1351b/mi] 61cal 56/61rpm 3.42/3.63mph Add a comment	6.3mi, Walk - General Add a comment 22mi, 1:35:30 Bike - wattbike Quick Ride. Avg Power: 115w. RPM: 72. Peak Power: 162w. Very Easy. Spinning in 9th. 51/49 natural. Add a comment 0mi, 10:00 Cross - Weights Includes 4 mins DB's Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:20 Cross - Sets - Pressups Add a comment	4mi, Walk - General Add a comment 2.5mi, 49:56 Walk - Dog Walking Farsley. Split Summary === 1) 1m - 21:15(21:15/m) 85/97bpm [1806b/mi] 131cal 46/58rpm 2.82/3.38mph 2) 1m - 18:54(18:54/m) 81/95bpm [1530b/mi] 105cal 53/58rpm 3.18/3.44mph 3) 0.5m - 9:47(19:28/m) 78/90bpm [1518b/mi] 54cal 53/60rpm 3.08/3.3mph Add a comment 20.8mi, 1:35:30 Bike - wattbike Quick Ride. Avg Power: 102w. RPM: 72. Peak Power: 159w. Very Very Easy. Spinning in 8th. 50/50 forced. Add a comment 0mi, 4:00 Cross - Weights DB's. Add a comment 0mi, 10:00 Cross - Core Add a comment 0mi, 4:00 Cross - Sets - Pressups Add a comment	2.1mi, Walk - General Add a comment 0mi, 4:00 Cross - Core Add a comment 15.4mi, 1:10:30 Bike - wattbike Quick Ride. Avg Power: 101w. RPM: 72. Peak Power: 165w. Very Very Easy. Spinning in 8th. 50/50 natural. Add a comment 3.5mi, 1:04:40 Walk - Dog Walking Roundhay Park. Split Summary === 1) 1m - 19:03(19:03/m) 86/98bpm [1638b/mi] 123cal 51/61rpm 3.15/3.72mph 2) 1m - 18:03(18:03/m) 97/123bpm [1750b/mi] 116cal 57/117rpm 3.32/4.61mph 3) 1m - 18:13(18:13/m) 92/103bpm [1676b/mi] 100cal 55/59rpm 3.29/3.57mph 4) 0.5m - 9:22(18:35/m) 84/95bpm [1561b/mi] 50cal 53/67rpm 3.23/3.47mph Add a comment	4.8mi, Walk - General Add a comment 0mi, 4:00 Cross - Weights DB's. Add a comment 0mi, 10:00 Cross - Core Add a comment 0mi, 4:00 Cross - Sets - Pressups Add a comment 40.6mi, 2:54:43 Bike - Road Biking Littondale. Cold. Very cold. Had to turn back at Conistone to put another coat on. But after that it was actually quite pleasant. Another 40+ miles done, and felt quite easy TBH. Good. Split Summary === 1) 0.27m - 1:09(4:11/m) 12cal 14.37/16.14mph 2) 5m - 21:03(4:13/m) 305cal 14.26/26.68mph 3) 5m - 22:59(4:36/m) 298cal 13.05/26.19mph 4) 5m - 21:55(4:23/m) 300cal 13.69/23.73mph 5) 5m - 22:14(4:27/m) 285cal 13.49/25.46mph 6) 5m - 22:00(4:24/m) 288cal 13.64/21.79mph 7) 5m - 19:38(3:56/m) 276cal 15.29/26.93mph 8) 5m - 20:28(4:06/m) 274cal 14.66/24.57mph 9) 5m - 21:44(4:21/m) 289cal 13.8/24.36mph 10) 0.36m - 1:34(4:17/m) 20cal 14.02/21.14mph Add a comment	5.4mi, Walk - General Add a comment 17.6mi, 1:20:30 Bike - wattbike Quick Ride. Avg Power: 101w. RPM: 72. Peak Power: 149w. Very Very Easy. Spinning in 8th. 51/49 natural. Add a comment 0mi, 10:00 Cross - Weights Includes 4 mins of DB's. Add a comment 0mi, 8:00 Cross - Core Add a comment 0mi, 3:10 Cross - Sets - Pressups Add a comment	-

Dave W M60 North Yorkshire

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Dave W
M60 North Yorkshire