Free training log and race listings for runners, bikers and swimmers

About Me
Bests 1:18 HM 2013 VLM 2:55 2013 Berlin 2:46 2014 Brighton 1:15 2015 VLM 2:41 2015 DBR 2019 Now fat but... Show More...

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? Either/and Lakeland 100 or the Barkley Fall Classic in TN, USA.

Recent Blogs
(Mega) March Motivation	1st Apr
A weight off my shoulders (and belly)	18th Mar
Fab Feb Flab Off	Feb 2021
Feb 1st	Feb 2021
January 2021 - Wasn't that bad? Was it?	Jan 2021

Recent Training
11th Apr	General	8.0	1:07:25
10th Apr	General	1.6	15:23
10th Apr	General	5.0	33:55
10th Apr	General	1.8	15:44
9th Apr	General	6.6	57:10

12 Month Benchmarks	Run	Bike
Mile	6:22	45
5k	20:46	2:36
5mi	34:14	4:19
10k	42:47	5:24
10mi	1:16:51	8:55
Half	1:46:49	11:40
Mara	3:54:24	24:06

Recent Pictures	Show more

Recent Threads
Inbetweenies - not skinny, not a fat git, need to lose around a stone
The Retirement Thread
The benefits of giving up alcohol!
TriSport Fetch: The smell of 220
Doughnuts/Donuts
Children off school, check in here for support.

Followers (1)

Badges Collected	See available badges
+ 169 others

Best Times
Best WAVA

Dist	Races	PB	2013	2014	2015	2018	2019	2020
3km	1	9:55 5:19/mi			9:55
4.5km	1	16:31 5:54/mi		16:31
5km	9	17:02 5:29/mi	17:18	17:22	17:02
7.2km	1	26:05 5:50/mi		26:05
5mi	1	28:50 5:46/mi			28:50
10km	11	34:37 5:34/mi	36:03	35:23	34:37
10mi	1	1:01:07 6:07/mi		1:01:07
13.1mi	5	1:15:32 5:46/mi	1:18:26		1:15:32
26.2mi	7	2:41:36 6:10/mi	2:55:52	2:46:50	2:41:36	3:23:04		3:55:52
315km	1	60:04:00 18:25/mi					60:04:00

2020		Result	WAVA	Distance
4 Oct	Virtual London Marathon	3:55:52	52.75	26.2mi
26 Sep	Humanity Direct Tring Ultra		0.00	31mi
2019		Result	WAVA	Distance
27 Oct	OMM	0 / 0	0.00	6hr
26 Oct	OMM	0 / 0	0.00	7hr
20 May	Dragon’s Back	60:04:00	38.77	315km
2018		Result	WAVA	Distance
22 Apr	London Marathon	3:23:04	60.85	26.2mi
2015		Result	WAVA	Distance
26 Apr	London Marathon	2:41:36	76.10	26.2mi
11 Apr	Havant Open Mile		0.00	1mi
11 Apr	Havant Open Track & Field Meeting		0.00	3000mi
4 Apr	Southsea parkrun	17:02	76.85	5km
1 Apr	April Fool T&F Open	9:55	74.53	3km
22 Mar	Fleet Half Marathon	1:18:35	74.31	13.1mi
15 Mar	Meon Valley Plod		0.00	21mi
22 Feb	Brighton Half Marathon	1:15:32	77.31	13.1mi
7 Feb	Hampshire XC League - Bournemouth	34:28	77.64	10km
1 Feb	Alsager 5	28:50	74.06	5mi
24 Jan	Southern XC Championships		0.00	15km
18 Jan	Stubbington Green 10k	34:37	77.21	10km
10 Jan	Hampshire XC League - Prospect Park	31:56	83.70	10km
3 Jan	Hampshire XC Championships	45:53	68.13	7.2mi
2014		Result	WAVA	Distance
30 Dec	San Silvestre Motril	16:31	71.12	4.5km
28 Dec	2ª CARRERA POPULAR DEPORTES OLIMPO - CÚLLAR VEGA	26:05	73.25	7.2km
14 Dec	Telford 10K	37:50	70.64	10km
6 Dec	Hampshire XC League - Popham	36:22	73.49	10km
16 Nov	Leeds Abbey Dash	35:48	74.66	10km
2 Nov	Flying Fox 10	1:01:07	71.99	10mi
11 Oct	Hampshire XC League - Farley Mount	39:45	67.24	10km
28 Sep	Berlin Marathon	2:46:50	73.70	26.2mi
7 Sep	Cardiff 10K	35:23	75.54	10km
27 Aug	Lakeside 5K	17:22	75.16	5km
30 Jul	Lakeside 5K	17:36	74.16	5km
18 Jun	RN Athletic Champs - 5000m	17:35	74.23	5km
28 May	Lakeside 5K	17:53	72.99	5km
13 Apr	London Marathon	3:15:17	62.96	26.2mi
16 Mar	Fleet Half Marathon		0.00	13.1mi
19 Jan	Stubbington Green 10k	35:26	75.40	10km
2013		Result	WAVA	Distance
27 Dec	Wheaton Aston Roman 10K	36:38	72.93	10km
15 Dec	Telford 10K	36:03	74.11	10km
27 Oct	Washington Marine Corps Marathon	2:55:52	69.91	26.2mi
5 Oct	Southsea parkrun #1	17:40	73.71	5km
28 Sep	Havant parkrun	18:24	70.77	5km
15 Sep	Bristol Half Marathon	1:19:15	73.67	13.1mi
28 Aug	Lakeside 5K	17:18	75.27	5km
24 Jul	Lakeside 5K	17:56	72.62	5km
21 Apr	London Marathon	2:55:59	69.86	26.2mi
17 Mar	Stafford Half Marathon	1:18:26	74.44	13.1mi
17 Feb	Portsmouth Coastal Half Marathon	1:23:16	70.12	13.1mi

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	71	57	137	61	0	0	0	0	0	0	0	0	326
2021	90	198	449	152	0	0	0	0	0	0	0	0	890
2020	0	0	0	0	0	0	2.6	0.3	3.2	3.1	0.6	0	9.8
2020	57	63	22	42	86	4	64	25	127	73	75	79	718
2020	88	275	147	498	432	242	314	728	48	111	315	169	3366
2019	0	0	0	0	0	0	0	1.3	1.3	2.7	0	0.6	5.9
2019	108	156	160	160	276	81	49	53	88	126	12	41	1309
2019	0	0	0	0	0	34	57	161	87	50	0	71	461
2018	92	166	135	100	76	89	155	76	73	58	85	105	1209
2018	0	0	0	0	0	21	22	0	0	0	11	174	228
2017	4.5	3.2	0.3	0	1.3	0	0	0	0	0	0	0	9.2
2017	65	28	35	45	111	55	64	40	21	35	62	125	685
2017	383	122	208	513	112	0	13	0	0	0	0	31	1381
2016	0	8.8	7	1.2	2.6	0.4	0.1	0	0.5	2	0	1.3	23.9
2016	48	69	43	88	114	64	140	118	110	98	43	40	974
2016	213	250	97	17	309	0	0	0	0	0	96	293	1275
2015	0	0	0	0	0	0	1.5	0	0.5	0	0	0	2
2015	165	255	245	190	6	13	43	8	23	19	11	58	1034
2015	0	0	0	0	10	42	265	252	125	0	0	23	717
2014	0	0	0	0	0.6	4.9	1.9	0	0	0	0	0	7.4
2014	164	228	63	59	70	87	165	193	158	73	100	134	1496
2014	0	0	75	124	37	183	139	73	0	22	0	171	823
2013	4.9	6.8	2.8	1.7	7.8	7.8	3.9	0	0	0	0	0	35.8
2013	128	114	81	77	19	8	74	134	137	120	109	192	1192
2013	189	206	187	124	365	370	165	158	51	20	20	0	1855

Tue 16th Mar Mar 16	Wed 17th Mar Mar 17	Thu 18th Mar Mar 18	Fri 19th Mar Mar 19	Sat 20th Mar Mar 20	Sun 21st Mar Mar 21	Mon 22nd Mar Mar 22
26.1mi, 1:21:57 Cycling - General Split Summary === 1) 5km - 8:45(1:45/km) 143/155bpm 135cal 81/106rpm 258/454W 2) 5km - 8:36(1:43/km) 159/165bpm 137cal 75/107rpm 268/436W 3) 5km - 8:58(1:48/km) 155/162bpm 128cal 73/91rpm 240/308W 4) 5km - 9:09(1:50/km) 154/159bpm 125cal 71/83rpm 228/296W 5) 5km - 9:02(1:48/km) 159/163bpm 126cal 75/83rpm 234/326W 6) 5km - 10:00(2:00/km) 151/163bpm 114cal 70/85rpm 192/350W 7) 5km - 9:19(1:52/km) 154/162bpm 121cal 70/88rpm 217/301W 8) 5km - 10:30(2:06/km) 157/175bpm 125cal 73/131rpm 199/489W 9) 2.03km - 7:40(3:46/km) 115/129bpm 25cal 68/76rpm 55/119W Add a comment 4.6mi, 35:56 Cycling - General Split Summary === 1) 5km - 24:42(4:56/km) 93/105bpm 173cal 56/74rpm 117/192W 2) 2.43km - 11:14(4:37/km) 95/103bpm 75cal 53/71rpm 113/179W Add a comment 3.3mi, 30:00 Running - General Split Summary === 1) 1km - 6:47(6:47/km) 130/145bpm 69cal 2) 1km - 5:31(5:31/km) 127/132bpm 75cal 3) 1km - 5:35(5:35/km) 127/135bpm 73cal 4) 1km - 5:25(5:25/km) 130/135bpm 70cal 5) 1km - 5:18(5:18/km) 134/139bpm 73cal 6) 0.24km - 1:24(5:43/km) 129/133bpm 17cal Add a comment	5mi, 40:52 Running - General Split Summary === 1) 1km - 5:39(5:39/km) 121/133bpm 68cal 2) 1km - 5:09(5:09/km) 134/140bpm 75cal 3) 1km - 4:41(4:41/km) 136/139bpm 69cal 4) 1km - 5:16(5:16/km) 133/142bpm 73cal 5) 1km - 4:52(4:52/km) 138/144bpm 71cal 6) 1km - 5:09(5:09/km) 137/142bpm 71cal 7) 1km - 4:52(4:52/km) 136/141bpm 67cal 8) 1km - 4:52(4:52/km) 137/146bpm 66cal 9) 0.08km - 21(4:34/km) 142/143bpm 4cal Add a comment	26.3mi, 1:22:08 Cycling - General Split Summary === 1) 5km - 9:20(1:52/km) 131/145bpm 123cal 73/123rpm 221/367W 2) 5km - 9:22(1:52/km) 138/144bpm 121cal 68/80rpm 216/332W 3) 5km - 9:11(1:50/km) 143/151bpm 123cal 68/79rpm 224/337W 4) 5km - 9:20(1:52/km) 142/153bpm 120cal 68/80rpm 216/343W 5) 5km - 9:28(1:54/km) 141/148bpm 116cal 67/81rpm 206/301W 6) 5km - 10:12(2:02/km) 133/153bpm 111cal 63/76rpm 183/340W 7) 5km - 9:28(1:54/km) 146/165bpm 119cal 66/96rpm 210/408W 8) 5km - 10:02(2:00/km) 144/171bpm 115cal 60/92rpm 192/574W 9) 2.31km - 5:44(2:29/km) 116/130bpm 35cal 58/70rpm 104/171W Add a comment 3.8mi, 29:01 Cycling - General Split Summary === 1) 5km - 24:10(4:50/km) 92/103bpm 160cal 58/72rpm 110/171W 2) 1.05km - 4:51(4:37/km) 76/87bpm 13cal 61/72rpm 47/102W Add a comment	6.6mi, 57:26 Running - General Split Summary === 1) 1km - 5:42(5:42/km) 110/131bpm 61cal 2) 0.77km - 4:23(5:43/km) 113/121bpm 46cal 3) 0.66km - 3:02(4:37/km) 149/159bpm 48cal 4) 0.5km - 3:00(5:58/km) 121/159bpm 34cal 5) 0.44km - 2:01(4:33/km) 152/163bpm 32cal 6) 0.33km - 2:00(6:05/km) 129/163bpm 24cal 7) 0.21km - 1:01(4:55/km) 145/158bpm 14cal 8) 0.14km - 1:00(7:09/km) 138/159bpm 13cal 9) 0.65km - 3:00(4:38/km) 157/165bpm 49cal 10) 0.49km - 3:00(6:04/km) 125/165bpm 31cal 11) 0.45km - 2:00(4:28/km) 152/162bpm 30cal 12) 0.34km - 2:00(5:52/km) 129/163bpm 23cal 13) 0.22km - 1:00(4:32/km) 146/160bpm 13cal 14) 0.15km - 1:00(6:51/km) 142/161bpm 14cal 15) 0.64km - 3:03(4:46/km) 158/166bpm 51cal 16) 0.51km - 3:01(5:59/km) 127/160bpm 33cal 17) 0.44km - 2:00(4:30/km) 154/166bpm 31cal 18) 0.32km - 2:01(6:23/km) 132/164bpm 24cal 19) 0.2km - 59(4:52/km) 144/160bpm 13cal 20) 1km - 5:55(5:55/km) 122/160bpm 54cal 21) 1km - 5:36(5:36/km) 135/148bpm 63cal 22) 0.13km - 40(5:15/km) 123/127bpm 5cal Add a comment	72.6mi, 4:21:23 Cycling - General Split Summary === 1) 5km - 11:37(2:19/km) 115/147bpm 102cal 69/80rpm 147/235W 2) 5km - 9:58(2:00/km) 128/135bpm 107cal 73/86rpm 180/254W 3) 5km - 10:48(2:10/km) 123/138bpm 102cal 70/82rpm 158/302W 4) 5km - 10:31(2:06/km) 116/136bpm 98cal 69/78rpm 156/246W 5) 5km - 10:26(2:05/km) 118/128bpm 104cal 67/79rpm 167/243W 6) 5km - 10:56(2:11/km) 115/131bpm 99cal 68/84rpm 151/236W 7) 5km - 14:12(2:50/km) 100/125bpm 92cal 66/80rpm 109/224W 8) 5km - 10:30(2:06/km) 115/125bpm 98cal 69/79rpm 156/224W 9) 5km - 11:02(2:12/km) 114/130bpm 94cal 66/78rpm 142/239W 10) 5km - 10:23(2:05/km) 119/126bpm 100cal 71/120rpm 162/247W 11) 5km - 12:58(2:36/km) 106/127bpm 92cal 65/102rpm 119/237W 12) 5km - 10:40(2:08/km) 111/125bpm 96cal 67/81rpm 151/230W 13) 5km - 11:26(2:17/km) 105/116bpm 87cal 66/80rpm 127/207W 14) 5km - 11:05(2:13/km) 107/122bpm 90cal 68/115rpm 136/228W 15) 5km - 10:21(2:04/km) 123/135bpm 104cal 69/82rpm 168/281W 16) 5km - 10:55(2:11/km) 114/125bpm 93cal 62/84rpm 142/222W 17) 5km - 11:06(2:13/km) 113/126bpm 91cal 64/84rpm 137/250W 18) 5km - 14:09(2:50/km) 110/132bpm 101cal 67/88rpm 120/280W 19) 5km - 11:38(2:20/km) 114/131bpm 93cal 71/105rpm 133/240W 20) 5km - 10:44(2:09/km) 117/133bpm 95cal 71/105rpm 149/243W 21) 5km - 10:51(2:10/km) 123/140bpm 102cal 70/113rpm 157/288W 22) 5km - 10:31(2:06/km) 122/148bpm 103cal 67/82rpm 164/327W 23) 5km - 10:30(2:06/km) 130/153bpm 102cal 65/108rpm 164/337W 24) 1.79km - 4:07(2:18/km) 122/131bpm 33cal 67/84rpm 135/237W Add a comment	11.8mi, 1:39:35 Running - General Split Summary === 1) 1km - 5:38(5:38/km) 131/147bpm 66cal 2) 1km - 5:32(5:32/km) 130/138bpm 75cal 3) 1km - 6:00(6:00/km) 134/147bpm 82cal 4) 1km - 5:24(5:24/km) 131/141bpm 69cal 5) 1km - 5:17(5:17/km) 120/134bpm 56cal 6) 1km - 5:32(5:32/km) 127/136bpm 62cal 7) 1km - 5:08(5:08/km) 134/139bpm 68cal 8) 1km - 5:10(5:10/km) 138/143bpm 71cal 9) 1km - 5:06(5:06/km) 137/146bpm 67cal 10) 1km - 5:01(5:01/km) 133/142bpm 59cal 11) 1km - 5:18(5:18/km) 132/137bpm 60cal 12) 1km - 5:31(5:31/km) 137/142bpm 68cal 13) 1km - 5:04(5:04/km) 133/142bpm 58cal 14) 1km - 5:13(5:13/km) 134/145bpm 57cal 15) 1km - 4:29(4:29/km) 146/153bpm 64cal 16) 1km - 4:20(4:20/km) 153/158bpm 68cal 17) 1km - 4:42(4:42/km) 161/166bpm 79cal 18) 1km - 5:48(5:48/km) 141/168bpm 62cal 19) 1km - 5:20(5:20/km) 130/149bpm 45cal 20) 0km - 1(6:14/km) 141/141bpm Add a comment	6.7mi, 1:01:02 Running - General Split Summary === 1) 1km - 6:00(6:00/km) 130/151bpm 77cal 2) 1km - 5:13(5:13/km) 117/135bpm 57cal 3) 1km - 4:57(4:57/km) 126/142bpm 61cal 4) 1km - 5:03(5:03/km) 129/137bpm 67cal 5) 1km - 5:30(5:30/km) 140/148bpm 81cal 6) 1km - 5:18(5:18/km) 121/134bpm 56cal 7) 1km - 5:22(5:22/km) 129/138bpm 64cal 8) 0.51km - 2:47(5:25/km) 136/140bpm 37cal 9) 0.06km - 16(4:19/km) 145/151bpm 4cal 10) 0.3km - 2:01(6:42/km) 129/154bpm 22cal 11) 0.06km - 16(4:25/km) 127/140bpm 2cal 12) 0.25km - 1:59(8:00/km) 123/148bpm 20cal 13) 0.07km - 16(4:03/km) 128/139bpm 2cal 14) 0.3km - 2:02(6:42/km) 124/148bpm 21cal 15) 0.06km - 16(4:13/km) 136/146bpm 2cal 16) 0.26km - 1:54(7:10/km) 125/150bpm 20cal 17) 0.06km - 16(4:40/km) 134/142bpm 2cal 18) 0.25km - 1:50(7:22/km) 123/148bpm 19cal 19) 0.06km - 15(3:55/km) 130/142bpm 2cal 20) 0.25km - 1:55(7:34/km) 123/148bpm 20cal 21) 0.06km - 16(4:37/km) 128/139bpm 2cal 22) 0.28km - 1:58(7:06/km) 124/148bpm 21cal 23) 0.07km - 16(4:04/km) 136/146bpm 3cal 24) 0.28km - 1:58(6:58/km) 125/149bpm 21cal 25) 0.06km - 16(4:12/km) 134/144bpm 2cal 26) 0.3km - 1:57(6:36/km) 126/150bpm 21cal 27) 0.07km - 16(4:03/km) 135/144bpm 3cal 28) 0.09km - 39(7:15/km) 143/148bpm 9cal Add a comment
Tue 23rd Mar Mar 23	Wed 24th Mar Mar 24	Thu 25th Mar Mar 25	Fri 26th Mar Mar 26	Sat 27th Mar Mar 27	Sun 28th Mar Mar 28	Mon 29th Mar Mar 29
23.5mi, 1:48:31 Cycling - General Split Summary === 1) 5km - 24:17(4:51/km) 99/112bpm 204cal 57/71rpm 140/213W 2) 5km - 20:40(4:08/km) 101/114bpm 154cal 60/87rpm 126/194W 3) 5km - 11:58(2:24/km) 95/128bpm 87cal 66/106rpm 121/453W 4) 5km - 9:53(1:59/km) 122/141bpm 112cal 67/116rpm 189/837W 5) 5km - 13:59(2:48/km) 105/132bpm 101cal 67/101rpm 120/854W 6) 5km - 10:17(2:03/km) 121/143bpm 107cal 69/96rpm 174/502W 7) 5km - 10:35(2:07/km) 113/139bpm 102cal 66/121rpm 162/729W 8) 2.86km - 6:50(2:24/km) 108/136bpm 51cal 56/106rpm 125/720W Add a comment	16.5mi, 1:01:17 Cycling - General Split Summary === 1) 5km - 13:02(2:36/km) 97/116bpm 83cal 63/108rpm 106/334W 2) 5km - 10:51(2:10/km) 114/124bpm 93cal 71/79rpm 144/206W 3) 5km - 11:11(2:14/km) 107/116bpm 89cal 69/75rpm 133/188W 4) 5km - 11:23(2:17/km) 101/114bpm 87cal 64/73rpm 128/199W 5) 5km - 11:02(2:12/km) 107/122bpm 91cal 67/79rpm 138/191W 6) 1.55km - 3:49(2:28/km) 102/113bpm 24cal 65/72rpm 109/194W Add a comment 8.3mi, 1:00:00 Running - General Split Summary === 1) 1km - 4:32(4:32/km) 128/145bpm 63cal 2) 1km - 3:57(3:57/km) 148/155bpm 64cal 3) 1km - 4:12(4:12/km) 153/157bpm 69cal 4) 1km - 4:10(4:10/km) 153/158bpm 69cal 5) 1km - 4:35(4:35/km) 155/163bpm 77cal 6) 1km - 4:14(4:14/km) 152/156bpm 69cal 7) 1km - 4:10(4:10/km) 154/157bpm 68cal 8) 1km - 4:14(4:14/km) 155/158bpm 71cal 9) 1km - 4:12(4:12/km) 159/162bpm 72cal 10) 1km - 4:21(4:21/km) 158/162bpm 74cal 11) 1km - 4:40(4:40/km) 154/158bpm 76cal 12) 1km - 5:31(5:31/km) 149/157bpm 82cal 13) 1km - 5:15(5:15/km) 129/143bpm 37cal 14) 0.36km - 1:56(5:23/km) 145/154bpm 24cal Add a comment	14mi, 45:44 Cycling - General Split Summary === 1) 5km - 9:08(1:50/km) 143/152bpm 125cal 70/83rpm 228/312W 2) 5km - 9:15(1:51/km) 147/155bpm 123cal 71/122rpm 222/517W 3) 5km - 9:15(1:51/km) 150/154bpm 122cal 77/90rpm 220/349W 4) 5km - 11:43(2:21/km) 134/161bpm 115cal 73/152rpm 164/745W 5) 2.49km - 6:24(2:34/km) 122/167bpm 43cal 58/101rpm 113/574W Add a comment 8.6mi, 35:47 Cycling - General Split Summary === 1) 5km - 13:41(2:44/km) 90/103bpm 73cal 66/76rpm 90/163W 2) 5km - 12:19(2:28/km) 96/108bpm 77cal 64/75rpm 105/168W 3) 3.76km - 9:48(2:36/km) 92/103bpm 54cal 62/75rpm 92/158W Add a comment 17.1mi, 1:01:08 Cycling - General Split Summary === 1) 5km - 11:28(2:18/km) 97/116bpm 87cal 64/72rpm 127/205W 2) 5km - 10:52(2:10/km) 109/119bpm 95cal 70/81rpm 146/238W 3) 5km - 11:03(2:13/km) 105/115bpm 90cal 69/75rpm 137/199W 4) 5km - 11:21(2:16/km) 99/107bpm 87cal 67/77rpm 128/185W 5) 5km - 11:02(2:12/km) 103/117bpm 91cal 68/77rpm 137/216W 6) 2.53km - 5:21(2:07/km) 114/121bpm 49cal 68/74rpm 155/212W Add a comment	7.1mi, 57:31 Running - General Split Summary === 1) 1km - 5:01(5:01/km) 115/131bpm 56cal 2) 1km - 4:56(4:56/km) 129/136bpm 70cal 3) 1km - 4:59(4:59/km) 132/147bpm 70cal 4) 1km - 5:13(5:13/km) 140/153bpm 78cal 5) 1km - 5:21(5:21/km) 148/156bpm 85cal 6) 1km - 4:56(4:56/km) 136/144bpm 67cal 7) 1km - 4:52(4:52/km) 130/141bpm 57cal 8) 1km - 4:55(4:55/km) 143/152bpm 72cal 9) 1km - 4:53(4:53/km) 147/167bpm 72cal 10) 1km - 4:15(4:15/km) 172/175bpm 80cal 11) 1km - 5:28(5:28/km) 139/172bpm 64cal 12) 0.5km - 2:42(5:26/km) 134/151bpm 28cal Add a comment	21mi, 1:30:03 Cycling - General Split Summary === 1) 5km - 13:51(2:46/km) 104/124bpm 99cal 66/77rpm 119/188W 2) 5km - 12:54(2:35/km) 105/118bpm 96cal 66/77rpm 125/190W 3) 5km - 13:02(2:36/km) 102/112bpm 94cal 65/79rpm 121/193W 4) 5km - 14:19(2:52/km) 96/107bpm 93cal 64/77rpm 108/188W 5) 5km - 13:00(2:36/km) 100/108bpm 95cal 65/75rpm 122/188W 6) 5km - 13:01(2:36/km) 102/117bpm 94cal 66/78rpm 122/205W 7) 3.84km - 9:57(2:36/km) 101/111bpm 72cal 70/82rpm 122/185W Add a comment	2mi, 22:07 Running - General Split Summary === 1) 1km - 6:57(6:57/km) 127/135bpm 88cal 2) 1km - 6:48(6:48/km) 126/140bpm 82cal 3) 1km - 6:59(6:59/km) 122/132bpm 77cal 4) 0.23km - 1:23(6:05/km) 124/129bpm 15cal Add a comment 5mi, 34:31 Running - General Split Summary === 1) 1km - 4:12(4:12/km) 156/165bpm 69cal 2) 1km - 4:12(4:12/km) 164/169bpm 74cal 3) 1km - 4:19(4:19/km) 165/171bpm 76cal 4) 1km - 4:11(4:11/km) 169/172bpm 76cal 5) 1km - 4:26(4:26/km) 170/175bpm 81cal 6) 1km - 4:31(4:31/km) 169/174bpm 82cal 7) 1km - 4:14(4:14/km) 167/172bpm 76cal 8) 1km - 4:16(4:16/km) 170/174bpm 78cal 9) 0.05km - 10(3:45/km) 171/172bpm 3cal Add a comment 2mi, 17:19 Running - General Split Summary === 1) 1km - 5:33(5:33/km) 130/141bpm 75cal 2) 1km - 5:07(5:07/km) 135/146bpm 72cal 3) 1km - 5:34(5:34/km) 131/147bpm 74cal 4) 0.2km - 1:05(5:17/km) 132/139bpm 14cal Add a comment	7mi, 1:01:30 Running - General Split Summary === 1) 1km - 5:16(5:16/km) 122/137bpm 67cal 2) 1km - 5:34(5:34/km) 130/137bpm 77cal 3) 1km - 5:23(5:23/km) 125/133bpm 71cal 4) 1km - 5:28(5:28/km) 128/140bpm 69cal 5) 1km - 5:06(5:06/km) 139/146bpm 74cal 6) 1km - 5:09(5:09/km) 136/146bpm 69cal 7) 0.9km - 4:51(5:22/km) 132/141bpm 59cal 8) 0.11km - 30(4:34/km) 142/152bpm 7cal 9) 0.31km - 1:56(6:13/km) 132/154bpm 23cal 10) 0.11km - 30(4:26/km) 140/155bpm 6cal 11) 0.32km - 2:02(6:21/km) 132/155bpm 23cal 12) 0.1km - 30(4:49/km) 138/154bpm 5cal 13) 0.31km - 2:02(6:31/km) 132/156bpm 24cal 14) 0.11km - 30(4:33/km) 134/153bpm 5cal 15) 1km - 5:44(5:44/km) 129/154bpm 61cal 16) 1km - 5:31(5:31/km) 134/143bpm 66cal 17) 0.92km - 5:26(5:52/km) 131/144bpm 60cal Add a comment
Tue 30th Mar Mar 30	Wed 31st Mar Mar 31	Thu 1st Apr Apr 1	Fri 2nd Apr Apr 2	Sat 3rd Apr Apr 3	Sun 4th Apr Apr 4	Mon 5th Apr Apr 5
16.6mi, 1:16:22 Cycling - General Split Summary === 1) 5km - 17:32(3:30/km) 87/126bpm 96cal 60/107rpm 91/257W 2) 5km - 12:01(2:24/km) 111/152bpm 102cal 63/140rpm 141/312W 3) 5km - 10:41(2:08/km) 117/161bpm 111cal 68/174rpm 175/425W 4) 5km - 16:57(3:23/km) 104/165bpm 97cal 57/163rpm 96/684W 5) 4.51km - 11:22(2:31/km) 113/152bpm 88cal 62/200rpm 130/658W 6) 2.23km - 7:49(3:30/km) 96/130bpm 39cal 44/125rpm 84/792W Add a comment 13.9mi, 52:30 Cycling - General Split Summary === 1) 5km - 12:18(2:28/km) 104/127bpm 101cal 65/82rpm 137/241W 2) 5km - 10:48(2:10/km) 120/159bpm 102cal 70/150rpm 158/235W 3) 5km - 11:47(2:21/km) 105/132bpm 97cal 61/71rpm 137/191W 4) 5km - 11:57(2:23/km) 105/126bpm 97cal 63/71rpm 136/205W 5) 2.39km - 5:39(2:22/km) 108/121bpm 45cal 67/74rpm 134/185W Add a comment 19.1mi, 1:18:20 Cycling - General Split Summary === 1) 5km - 14:18(2:52/km) 92/118bpm 98cal 68/80rpm 114/173W 2) 5km - 13:16(2:39/km) 96/105bpm 96cal 69/79rpm 121/184W 3) 5km - 13:19(2:40/km) 99/115bpm 97cal 69/80rpm 122/196W 4) 5km - 11:37(2:19/km) 108/120bpm 98cal 70/80rpm 142/197W 5) 5km - 11:26(2:17/km) 111/121bpm 98cal 71/84rpm 144/241W 6) 5km - 12:47(2:33/km) 105/120bpm 97cal 68/83rpm 127/221W 7) 0.73km - 1:37(2:12/km) 112/116bpm 13cal 71/89rpm 143/265W Add a comment	5.1mi, 49:13 Running - General Split Summary === 1) 1km - 6:14(6:14/km) 115/135bpm 70cal 2) 1km - 6:54(6:54/km) 128/148bpm 88cal 3) 1km - 6:11(6:11/km) 127/139bpm 77cal 4) 1km - 6:01(6:01/km) 128/137bpm 76cal 5) 1km - 5:47(5:47/km) 128/142bpm 70cal 6) 1km - 5:33(5:33/km) 129/139bpm 66cal 7) 1km - 5:31(5:31/km) 128/140bpm 64cal 8) 1km - 5:47(5:47/km) 124/140bpm 58cal 9) 0.21km - 1:15(6:02/km) 124/139bpm 12cal Add a comment	19.1mi, 1:00:24 Cycling - General Split Summary === 1) 5km - 9:25(1:53/km) 127/147bpm 121cal 69/99rpm 215/679W 2) 5km - 9:16(1:51/km) 143/150bpm 121cal 77/90rpm 219/304W 3) 5km - 9:02(1:48/km) 147/157bpm 128cal 76/92rpm 236/439W 4) 5km - 8:59(1:48/km) 154/161bpm 128cal 75/91rpm 239/370W 5) 5km - 9:37(1:55/km) 153/170bpm 125cal 73/93rpm 218/691W 6) 5km - 12:15(2:27/km) 110/122bpm 76cal 64/83rpm 104/203W 7) 0.77km - 1:50(2:23/km) 113/117bpm 11cal 65/72rpm 107/171W Add a comment 8.2mi, 30:58 Cycling - General Split Summary === 1) 5km - 12:27(2:29/km) 90/104bpm 80cal 60/70rpm 108/174W 2) 5km - 10:56(2:11/km) 107/117bpm 92cal 66/74rpm 141/208W 3) 3.17km - 7:35(2:24/km) 97/111bpm 51cal 61/96rpm 113/173W Add a comment 21.5mi, 1:21:18 Cycling - General Split Summary === 1) 5km - 12:34(2:31/km) 86/107bpm 77cal 64/71rpm 103/157W 2) 5km - 14:37(2:55/km) 85/134bpm 80cal 60/87rpm 92/186W 3) 5km - 11:34(2:19/km) 91/108bpm 84cal 62/71rpm 122/210W 4) 5km - 11:33(2:19/km) 102/130bpm 96cal 66/120rpm 139/243W 5) 5km - 10:37(2:07/km) 109/121bpm 96cal 68/76rpm 152/207W 6) 5km - 10:25(2:05/km) 109/123bpm 100cal 69/89rpm 160/251W 7) 4.61km - 9:57(2:10/km) 111/129bpm 92cal 67/80rpm 155/270W Add a comment	8.1mi, 1:10:07 Running - General Split Summary === 1) 1km - 5:47(5:47/km) 123/144bpm 66cal 2) 1km - 5:30(5:30/km) 128/136bpm 70cal 3) 1km - 5:30(5:30/km) 128/133bpm 72cal 4) 1km - 5:20(5:20/km) 130/138bpm 70cal 5) 1km - 5:20(5:20/km) 133/136bpm 70cal 6) 1km - 5:17(5:17/km) 128/135bpm 62cal 7) 1km - 5:11(5:11/km) 126/137bpm 51cal 8) 1km - 5:07(5:07/km) 125/134bpm 50cal 9) 1km - 5:15(5:15/km) 133/139bpm 63cal 10) 1km - 5:07(5:07/km) 131/143bpm 57cal 11) 1km - 6:20(6:20/km) 128/147bpm 64cal 12) 1km - 4:59(4:59/km) 136/148bpm 62cal 13) 1km - 5:15(5:15/km) 136/147bpm 64cal 14) 0.03km - 9(4:35/km) 124/125bpm 1cal Add a comment	8.2mi, 58:06 Running - General Split Summary === 1) 1km - 5:23(5:23/km) 114/133bpm 59cal 2) 1km - 4:23(4:23/km) 140/143bpm 67cal 3) 1km - 4:28(4:28/km) 144/148bpm 69cal 4) 1km - 4:18(4:18/km) 148/151bpm 68cal 5) 1km - 4:10(4:10/km) 151/154bpm 66cal 6) 1km - 4:18(4:18/km) 150/154bpm 67cal 7) 1km - 4:20(4:20/km) 152/157bpm 68cal 8) 1km - 4:21(4:21/km) 153/157bpm 68cal 9) 1km - 4:11(4:11/km) 153/157bpm 66cal 10) 1km - 4:14(4:14/km) 156/160bpm 68cal 11) 1km - 4:15(4:15/km) 157/161bpm 69cal 12) 1km - 4:19(4:19/km) 155/159bpm 69cal 13) 1km - 4:28(4:28/km) 154/158bpm 71cal 14) 0.19km - 1:00(5:12/km) 150/152bpm 15cal Add a comment	8.9mi, 1:15:33 Running - General Split Summary === 1) 1km - 5:42(5:42/km) 119/131bpm 67cal 2) 1km - 5:38(5:38/km) 133/147bpm 80cal 3) 1km - 5:37(5:37/km) 138/146bpm 82cal 4) 1km - 5:11(5:11/km) 130/143bpm 64cal 5) 1km - 5:15(5:15/km) 133/142bpm 68cal 6) 1km - 5:35(5:35/km) 139/147bpm 77cal 7) 1km - 5:19(5:19/km) 139/150bpm 74cal 8) 1km - 5:34(5:34/km) 146/157bpm 83cal 9) 1km - 5:04(5:04/km) 127/132bpm 51cal 10) 1km - 5:20(5:20/km) 131/143bpm 57cal 11) 1km - 5:05(5:05/km) 131/140bpm 54cal 12) 1km - 5:07(5:07/km) 138/152bpm 65cal 13) 1km - 4:58(4:58/km) 140/153bpm 63cal 14) 1km - 4:49(4:49/km) 139/147bpm 60cal 15) 0.28km - 1:22(4:47/km) 138/142bpm 16cal Add a comment	6.9mi, 1:02:50 Running - General Split Summary === 1) 1km - 5:48(5:48/km) 109/127bpm 59cal 2) 1km - 5:40(5:40/km) 116/131bpm 63cal 3) 1km - 5:18(5:18/km) 119/129bpm 59cal 4) 1km - 5:24(5:24/km) 120/137bpm 58cal 5) 1km - 6:08(6:08/km) 121/128bpm 66cal 6) 1km - 5:49(5:49/km) 128/139bpm 71cal 7) 0.77km - 4:21(5:37/km) 122/128bpm 42cal 8) 0.12km - 30(4:20/km) 137/150bpm 6cal 9) 0.29km - 2:02(6:56/km) 125/152bpm 21cal 10) 0.12km - 30(4:03/km) 135/152bpm 6cal 11) 0.29km - 1:58(6:50/km) 124/152bpm 20cal 12) 0.12km - 30(4:10/km) 135/154bpm 5cal 13) 0.26km - 2:05(7:52/km) 122/155bpm 19cal 14) 0.12km - 31(4:07/km) 137/153bpm 5cal 15) 0.31km - 2:01(6:29/km) 127/155bpm 21cal 16) 0.12km - 30(4:02/km) 137/153bpm 5cal 17) 0.3km - 1:57(6:24/km) 130/155bpm 22cal 18) 0.13km - 30(3:59/km) 137/154bpm 5cal 19) 0.03km - 14(8:48/km) 154/156bpm 3cal 20) 1km - 5:28(5:28/km) 125/151bpm 52cal 21) 1km - 5:24(5:24/km) 132/144bpm 65cal 22) 0.03km - 10(5:56/km) 140/141bpm 2cal Add a comment
Tue 6th Apr Apr 6	Wed 7th Apr Apr 7	Thu 8th Apr Apr 8	Fri 9th Apr Apr 9	Sat 10th Apr Apr 10	Sun 11th Apr Apr 11	Mon 12th Apr Apr 12
18.4mi, 1:08:46 Cycling - General Split Summary === 1) 5km - 15:57(3:11/km) 94/137bpm 99cal 59/130rpm 104/560W 2) 5km - 10:04(2:01/km) 125/152bpm 106cal 68/176rpm 176/518W 3) 5km - 10:33(2:07/km) 126/153bpm 102cal 67/197rpm 161/842W 4) 5km - 11:12(2:14/km) 121/151bpm 103cal 63/167rpm 154/573W 5) 5km - 10:48(2:10/km) 125/151bpm 101cal 64/196rpm 157/567W 6) 4.62km - 10:12(2:12/km) 122/150bpm 92cal 67/177rpm 152/449W Add a comment 31mi, 1:44:42 Cycling - General Split Summary === 1) 5km - 12:37(2:31/km) 102/113bpm 102cal 62/71rpm 136/198W 2) 5km - 11:56(2:23/km) 105/115bpm 98cal 64/73rpm 138/214W 3) 5km - 10:50(2:10/km) 111/127bpm 100cal 67/80rpm 155/220W 4) 5km - 10:42(2:08/km) 111/130bpm 101cal 67/76rpm 157/206W 5) 5km - 9:53(1:59/km) 118/127bpm 103cal 71/81rpm 175/239W 6) 5km - 10:06(2:01/km) 117/130bpm 102cal 68/85rpm 170/253W 7) 5km - 8:59(1:48/km) 127/135bpm 107cal 73/103rpm 199/264W 8) 5km - 11:07(2:13/km) 115/154bpm 101cal 66/112rpm 152/841W 9) 5km - 9:37(1:55/km) 120/135bpm 104cal 70/91rpm 181/257W 10) 4.96km - 8:56(1:48/km) 131/156bpm 107cal 75/156rpm 200/342W Add a comment	6.2mi, 59:56 Running - General Split Summary === 1) 1km - 6:29(6:29/km) 114/135bpm 72cal 2) 1km - 6:11(6:11/km) 122/135bpm 75cal 3) 1km - 6:04(6:04/km) 122/135bpm 71cal 4) 1km - 5:48(5:48/km) 119/131bpm 63cal 5) 1km - 6:00(6:00/km) 126/138bpm 71cal 6) 1km - 6:11(6:11/km) 120/133bpm 67cal 7) 1km - 6:14(6:14/km) 114/126bpm 61cal 8) 1km - 5:33(5:33/km) 119/130bpm 50cal 9) 1km - 5:39(5:39/km) 125/135bpm 63cal 10) 1km - 5:45(5:45/km) 130/142bpm 71cal 11) 0.01km - 2(5:04/km) 116/116bpm Add a comment	20.2mi, 56:17 Cycling - General Split Summary === 1) 5km - 8:23(1:41/km) 129/144bpm 112cal 78/133rpm 222/314W 2) 5km - 8:26(1:41/km) 136/147bpm 109cal 72/123rpm 217/306W 3) 5km - 8:14(1:39/km) 144/152bpm 109cal 71/129rpm 222/322W 4) 5km - 8:31(1:42/km) 141/149bpm 108cal 72/155rpm 213/310W 5) 5km - 8:20(1:40/km) 147/166bpm 111cal 78/134rpm 224/594W 6) 5km - 7:54(1:35/km) 158/167bpm 109cal 77/148rpm 230/422W 7) 2.52km - 6:29(2:35/km) 127/162bpm 48cal 64/139rpm 124/496W Add a comment 12.4mi, 52:47 Cycling - General Split Summary === 1) 5km - 12:37(2:31/km) 100/109bpm 102cal 58/67rpm 134/187W 2) 5km - 12:20(2:28/km) 102/108bpm 98cal 62/69rpm 132/184W 3) 5km - 12:12(2:26/km) 103/112bpm 97cal 63/74rpm 133/189W 4) 4.94km - 15:37(3:10/km) 89/111bpm 91cal 60/95rpm 98/359W Add a comment 21.4mi, 1:25:49 Cycling - General Split Summary === 1) 5km - 13:18(2:40/km) 96/107bpm 102cal 60/68rpm 129/175W 2) 5km - 11:28(2:18/km) 107/113bpm 101cal 66/73rpm 148/206W 3) 5km - 11:13(2:15/km) 112/119bpm 100cal 68/76rpm 149/199W 4) 5km - 11:51(2:22/km) 105/114bpm 97cal 66/73rpm 138/192W 5) 5km - 14:39(2:56/km) 93/104bpm 96cal 64/72rpm 112/172W 6) 5km - 11:50(2:22/km) 105/113bpm 97cal 64/78rpm 137/198W 7) 4.5km - 11:31(2:34/km) 101/113bpm 86cal 64/75rpm 125/209W Add a comment	6.6mi, 57:10 Running - General Split Summary === 1) 1km - 5:45(5:45/km) 103/121bpm 57cal 2) 1km - 5:41(5:41/km) 117/126bpm 63cal 3) 1km - 5:31(5:31/km) 119/133bpm 61cal 4) 1km - 5:22(5:22/km) 128/136bpm 67cal 5) 1km - 5:14(5:14/km) 122/130bpm 61cal 6) 1km - 5:15(5:15/km) 125/136bpm 60cal 7) 1km - 5:15(5:15/km) 129/139bpm 64cal 8) 1km - 5:14(5:14/km) 126/139bpm 59cal 9) 1km - 5:06(5:06/km) 128/141bpm 57cal 10) 1km - 5:14(5:14/km) 132/139bpm 65cal 11) 0.65km - 3:33(5:27/km) 135/146bpm 45cal Add a comment	1.6mi, 15:23 Running - General Split Summary === 1) 1km - 5:40(5:40/km) 127/139bpm 77cal 2) 1km - 5:56(5:56/km) 134/144bpm 84cal 3) 0.61km - 3:46(6:10/km) 128/140bpm 48cal Add a comment 5mi, 33:55 Running - General Split Summary === 1) 1km - 4:19(4:19/km) 145/157bpm 67cal 2) 1km - 4:16(4:16/km) 156/161bpm 72cal 3) 1km - 4:23(4:23/km) 161/168bpm 77cal 4) 1km - 4:03(4:03/km) 162/166bpm 71cal 5) 1km - 4:14(4:14/km) 166/169bpm 76cal 6) 1km - 4:26(4:26/km) 167/172bpm 81cal 7) 1km - 3:59(3:59/km) 165/170bpm 71cal 8) 1km - 4:06(4:06/km) 169/173bpm 76cal 9) 0.04km - 10(3:55/km) 169/170bpm 3cal Add a comment 1.8mi, 15:44 Running - General Split Summary === 1) 1km - 5:21(5:21/km) 116/138bpm 61cal 2) 1km - 5:34(5:34/km) 123/140bpm 69cal 3) 0.84km - 4:49(5:42/km) 117/135bpm 50cal Add a comment	8mi, 1:07:25 Running - General Split Summary === 1) 1km - 5:08(5:08/km) 120/136bpm 62cal 2) 1km - 5:21(5:21/km) 132/140bpm 76cal 3) 1km - 5:49(5:49/km) 134/148bpm 82cal 4) 1km - 5:13(5:13/km) 130/139bpm 66cal 5) 1km - 5:17(5:17/km) 121/136bpm 56cal 6) 1km - 5:15(5:15/km) 133/137bpm 68cal 7) 1km - 4:59(4:59/km) 135/139bpm 68cal 8) 1km - 4:57(4:57/km) 137/142bpm 69cal 9) 1km - 4:56(4:56/km) 135/142bpm 64cal 10) 1km - 5:12(5:12/km) 129/141bpm 54cal 11) 1km - 4:51(4:51/km) 137/142bpm 64cal 12) 1km - 5:28(5:28/km) 138/143bpm 72cal 13) 0.88km - 5:00(5:39/km) 133/146bpm 55cal Add a comment	-

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