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Oranj is a Fetch Supporter!

Oranj M55

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Oxford City AC

Races
97
Miles
18439
Miles
1110
Miles
110103
WAVA
79.92%
Mile
5:48
5k
19:24
5M
31:19
10k
36:48
10M
1:02:48
Half
1:16:55
20M
2:20:39
Mara
2:45:27
20k
29:00
40k
59:05
400m
7:04
750m
10:23

About Me

My favourite colour is orange

Race Standard

Great blue shark (62)

Current Status

Sore L hipflexor

Best Badges

This user has collected 228 badges.

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2020 Targets

BIKE
9321
RUN
1500
SWIM
50
WALK
200

Set your targets for 2020

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Tweets by oranjh

Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	5.6	5.6	6.3	0	0	0	2.9	2.7	0	0	0	0	23.1
2020	174	117	165	111	162	173	155	177	94	0	0	0	1329
2020	644	802	872	1232	1393	837	1024	933	473	0	0	0	8211
2019	4.1	5.5	1.6	5.5	6	4	9.2	7.7	4	5.5	11.6	8.2	72.9
2019	20	149	275	233	224	266	99	3	0	14	42	116	1442
2019	657	428	501	638	883	687	1127	1417	1327	1057	945	786	10452
2018	5.6	2	5.5	4.2	5.9	6.6	11.5	6.9	6.5	3.6	6	5.9	70.2
2018	238	266	86	11	57	37	89	125	196	172	193	134	1604
2018	229	130	600	1174	1176	1398	1581	1301	918	802	611	802	10721
2017	5.7	1.9	7	1.7	9.6	9.6	10.1	8.1	0	4.9	1.9	5.4	65.9
2017	33	104	315	232	235	125	250	159	27	99	221	210	2009
2017	546	553	296	288	526	690	514	504	401	472	108	325	5224
2016	5.4	3.5	5.8	5.6	9	5.8	5.2	4	3.2	3.3	0	0	50.8
2016	271	188	245	136	153	131	125	145	218	183	155	289	2238
2016	112	212	414	668	576	850	903	1084	238	225	260	114	5656
2015	9.5	8	8	9.9	11.1	13.3	7.6	6.6	8.2	5.3	3.9	3.9	95.2
2015	148	188	44	34	68	39	17	54	125	151	185	288	1341
2015	310	305	1058	953	1048	568	1382	1373	424	461	237	106	8224
2014	9.9	7.7	7.8	8	13.4	6	20	14.7	2.9	0	0	4.8	94.9
2014	205	172	131	68	81	12	111	63	0	0	41	100	983
2014	211	165	480	744	850	1112	833	557	1240	673	585	331	7781
2013	3.5	2	7.8	2	5.5	7.3	6.7	7.2	3.9	3.5	3.7	5.5	58.6
2013	188	71	72	91	44	59	47	0	15	77	108	154	924
2013	28	128	250	327	411	584	788	708	749	483	229	199	4884
2012	15	10.1	10.3	12.8	15.2	16.4	13.5	8.2	6.5	5.1	5.6	6	124.6
2012	103	92	126	133	122	159	87	63	40	95	116	228	1364
2012	480	473	805	626	899	603	874	665	421	414	94	44	6397
2011	7.2	10.1	6.9	8.7	9.4	12.3	4.8	12.5	16	0	0	1.6	89.4
2011	70	94	130	117	102	121	79	88	99	125	39	57	1120
2011	623	732	761	1101	929	701	1207	1053	429	548	373	374	8832
2010	10.8	8.3	10.6	13.4	14.2	15	13.1	11.5	7.6	5.2	4	5.1	118.8
2010	62	88	101	74	119	168	37	32	91	95	77	66	1011
2010	470	542	726	877	820	889	531	818	420	438	227	390	7149
2009	5.8	5.7	8.5	10.4	15.4	14.1	9.3	17.4	8.1	3.2	8	6	111.9
2009	93	44	37	91	119	115	68	129	74	36	136	93	1036
2009	441	674	744	624	761	829	1215	434	387	290	293	339	7033
2008	8.1	2	9	1.9	3.2	2.8	10.8	16.6	7.9	12.9	8.3	8.1	91.6
2008	29	5	46	36	57	62	72	84	38	84	119	76	708
2008	177	0	266	690	613	782	921	526	592	278	185	474	5504
2007	0	0	0	0	0	0	0	0	0	0	0	5.1	5.1
2007	67	51	12	4	67	61	41	47	30	76	98	79	634
2007	454	0	64	136	150	533	848	414	364	447	286	517	4214
2006	2	4	2	5	1.7	7.8	0	6.9	6.2	1.6	0	0	37.2
2006	90	93	66	41	18	3	3	58	56	126	71	71	697
2006	802	846	774	807	1495	1145	1563	293	613	450	400	631	9821

Sun 23rd Aug Aug 23	Mon 24th Aug Aug 24	Tue 25th Aug Aug 25	Wed 26th Aug Aug 26	Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29
1.3mi, 10:52 Running - Mimbling Split Summary === 1) 2km - 10:17(5:08/km) 129/139bpm 129cal 11.67/12.97kmph 2) 0.12km - 36(4:52/km) 131/132bpm 7cal 12.33/11.99kmph Add a comment 85.1mi, 4:43:38 Cycling - Road Biking Split Summary === 1) 10km - 23:22(2:20/km) 121/137bpm 213cal 74/102rpm 152/473W 25.68/39.43kmph 2) 10km - 22:40(2:16/km) 128/140bpm 249cal 82/105rpm 184/350W 26.46/53.27kmph 3) 10km - 20:17(2:02/km) 125/135bpm 213cal 85/104rpm 175/308W 29.57/38.49kmph 4) 10km - 20:34(2:03/km) 125/135bpm 213cal 84/104rpm 173/535W 29.18/39.33kmph 5) 10km - 21:35(2:09/km) 128/136bpm 245cal 86/132rpm 189/371W 27.81/42.02kmph 6) 10km - 22:08(2:13/km) 124/139bpm 231cal 83/116rpm 175/483W 27.11/39.97kmph 7) 10km - 17:51(1:47/km) 115/131bpm 143cal 80/145rpm 134/416W 33.62/58.21kmph 8) 10km - 18:26(1:51/km) 120/129bpm 169cal 82/104rpm 154/429W 32.56/37.62kmph 9) 10km - 18:07(1:49/km) 121/129bpm 169cal 82/100rpm 156/405W 33.11/40.34kmph 10) 10km - 19:04(1:54/km) 120/128bpm 185cal 83/140rpm 162/321W 31.48/38.19kmph 11) 10km - 19:40(1:58/km) 124/134bpm 187cal 81/101rpm 159/547W 30.51/43.4kmph 12) 10km - 20:34(2:03/km) 125/139bpm 198cal 80/106rpm 161/287W 29.18/40.74kmph 13) 10km - 23:40(2:22/km) 127/139bpm 248cal 80/114rpm 175/362W 25.35/48.91kmph 14) 6.99km - 15:40(2:14/km) 119/133bpm 122cal 70/108rpm 131/595W 26.77/57.64kmph Add a comment	46.1mi, 2:34:50 Cycling - Road Biking Split Summary === 1) 10km - 22:03(2:12/km) 111/131bpm 194cal 72/107rpm 147/504W 27.22/64.76kmph 2) 10km - 19:06(1:55/km) 115/134bpm 186cal 80/103rpm 163/404W 31.41/44.27kmph 3) 10km - 19:23(1:56/km) 118/130bpm 200cal 83/100rpm 172/350W 30.97/38.36kmph 4) 10km - 21:00(2:06/km) 119/139bpm 221cal 81/105rpm 176/358W 28.58/39.1kmph 5) 10km - 20:19(2:02/km) 114/131bpm 187cal 78/106rpm 153/399W 29.53/44.17kmph 6) 10km - 19:37(1:58/km) 117/129bpm 196cal 83/107rpm 166/333W 30.57/43.06kmph 7) 10km - 23:57(2:24/km) 120/133bpm 234cal 77/102rpm 163/354W 25.06/56.26kmph 8) 4.13km - 9:25(2:17/km) 110/121bpm 71cal 73/101rpm 127/454W 26.3/63.92kmph Add a comment 4.1mi, 19:31 Cycling - Commuting Split Summary === 1) 6.58km - 19:31(2:58/km) 114/132bpm 191cal 20.21/31.81kmph Add a comment 3.7mi, 30:15 Running - Steady-State Split Summary === 1) 2km - 10:08(5:04/km) 123/134bpm 124cal 11.84/12.66kmph 2) 2km - 9:44(4:52/km) 131/135bpm 129cal 12.33/13.47kmph 3) 2km - 10:20(5:10/km) 137/141bpm 140cal 11.62/12.53kmph 4) 0.01km - 3(4:30/km) 134/134bpm 13.33/12.16kmph Add a comment	24.9mi, 1:10:05 Cycling - Turbo Trainer 5x8min (2min) brisk === 1) 5.18km - 11:00(2:07/km) 112/118bpm 119cal 85/89rpm 182/246W 28.26/35.04kmph 2) 5.07km - 8:00(1:35/km) 132/135bpm 121cal 92/96rpm 253/302W 38.06/39.57kmph 3) 0.94km - 2:00(2:07/km) 120/134bpm 20cal 85/92rpm 171/321W 28.33/36.51kmph 4) 5.14km - 8:00(1:33/km) 135/138bpm 122cal 93/99rpm 254/321W 38.55/40.51kmph 5) 0.97km - 2:00(2:03/km) 125/138bpm 21cal 87/98rpm 176/308W 29.17/36.35kmph 6) 5.15km - 8:00(1:33/km) 139/143bpm 122cal 94/99rpm 254/375W 38.62/40.51kmph 7) 0.96km - 2:00(2:05/km) 131/142bpm 21cal 86/100rpm 175/268W 28.83/36.85kmph 8) 5.18km - 8:00(1:33/km) 143/147bpm 123cal 94/107rpm 257/423W 38.86/42.93kmph 9) 0.96km - 2:00(2:05/km) 135/147bpm 20cal 85/99rpm 174/339W 28.76/39.64kmph 10) 5.23km - 8:01(1:32/km) 147/151bpm 123cal 95/103rpm 258/311W 39.12/42.19kmph 11) 3km - 6:14(2:05/km) 130/152bpm 65cal 86/94rpm 175/227W 28.88/30.5kmph 12) 2.33km - 4:50(2:05/km) 125/127bpm 51cal 86/92rpm 177/250W 28.87/30.3kmph Add a comment 0mi, 29:49 Cross-Training - Pilates Split Summary === 1) 0km - 29:49(/km) 62/86bpm 65cal Add a comment 4mi, 32:25 Running - Steady-State Split Summary === 1) 2km - 10:13(5:06/km) 130/138bpm 135cal 11.75/13.03kmph 2) 2km - 10:05(5:03/km) 137/144bpm 139cal 11.9/12.83kmph 3) 2km - 10:09(5:05/km) 140/145bpm 143cal 11.82/12.7kmph 4) 0.41km - 1:57(4:49/km) 140/142bpm 27cal 12.44/12.77kmph Add a comment	0mi, 10 Cross-Training - Walking Split Summary === 1) 0km - 10(40:39:31/km) 98/100bpm 0.03/0kmph Add a comment 6.3mi, 49:26 Running - Tempo Split Summary === 1) 2km - 9:41(4:51/km) 137/147bpm 129cal 12.39/13.64kmph 2) 2km - 9:32(4:46/km) 140/147bpm 131cal 12.59/14.68kmph 3) 2km - 9:52(4:56/km) 142/146bpm 136cal 12.17/12.7kmph 4) 2km - 9:51(4:55/km) 147/151bpm 142cal 12.18/12.83kmph 5) 2km - 9:30(4:45/km) 150/157bpm 140cal 12.64/14.44kmph 6) 0.21km - 1:01(4:55/km) 155/157bpm 15cal 12.21/12.43kmph Add a comment 1.3mi, 21:10 Cross-Training - Walking Split Summary === 1) 1km - 9:56(9:56/km) 95/112bpm 72cal 51/121rpm 6.04/6.89kmph 2) 1km - 9:38(9:38/km) 82/97bpm 58cal 53/63rpm 6.23/15.58kmph 3) 0.16km - 1:36(10:03/km) 88/91bpm 10cal 52/60rpm 5.97/6.31kmph Add a comment 4.6mi, 37:05 Running - Steady-State Split Summary === 1) 2km - 9:53(4:56/km) 130/139bpm 128cal 12.15/12.97kmph 2) 2km - 9:54(4:57/km) 136/143bpm 134cal 12.13/13kmph 3) 2km - 10:20(5:10/km) 142/148bpm 146cal 11.62/12.39kmph 4) 1.42km - 6:59(4:56/km) 142/147bpm 99cal 12.18/13.3kmph Add a comment	24.9mi, 1:20:44 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:31(2:10/km) 112/116bpm 70cal 83/87rpm 181/238W 27.64/28.85kmph 2) 3km - 6:09(2:03/km) 117/125bpm 68cal 86/97rpm 186/323W 29.24/35.74kmph 3) 3km - 6:05(2:02/km) 117/131bpm 67cal 87/98rpm 186/287W 29.62/35.91kmph 4) 3km - 6:00(2:00/km) 117/129bpm 67cal 88/102rpm 188/308W 30/37.32kmph 5) 3km - 6:00(2:00/km) 117/128bpm 67cal 88/103rpm 187/294W 29.99/36.21kmph 6) 3km - 5:59(2:00/km) 116/128bpm 67cal 88/104rpm 188/313W 30.05/37.66kmph 7) 3km - 6:00(2:00/km) 116/125bpm 67cal 88/99rpm 187/284W 29.97/36.04kmph 8) 3km - 5:59(2:00/km) 117/129bpm 66cal 88/100rpm 186/260W 30.09/36.21kmph 9) 3km - 6:01(2:00/km) 118/129bpm 66cal 88/100rpm 185/307W 29.91/36.68kmph 10) 3km - 6:00(2:00/km) 118/128bpm 67cal 88/98rpm 186/293W 30.03/35.74kmph 11) 3km - 5:59(2:00/km) 119/129bpm 67cal 88/97rpm 187/286W 30.08/35.31kmph 12) 3km - 5:59(2:00/km) 120/130bpm 66cal 88/99rpm 186/271W 30.09/36.21kmph 13) 3km - 5:58(1:59/km) 120/129bpm 67cal 88/97rpm 189/262W 30.18/35.44kmph 14) 1.12km - 2:04(1:51/km) 124/131bpm 25cal 92/100rpm 204/328W 32.33/36.68kmph Add a comment 0mi, 27:14 Cross-Training - Yoga Split Summary === 1) 0km - 27:14(/km) 56/87bpm 45cal Add a comment 5.6mi, 46:19 Running - Steady-State Split Summary === 1) 2km - 10:10(5:05/km) 135/144bpm 133cal 11.81/12.73kmph 2) 2km - 10:00(5:00/km) 141/145bpm 139cal 11.99/12.36kmph 3) 2km - 9:55(4:58/km) 137/143bpm 132cal 12.1/12.9kmph 4) 2km - 10:44(5:22/km) 144/149bpm 152cal 11.17/12.26kmph 5) 1.02km - 5:30(5:24/km) 145/150bpm 78cal 11.12/11.46kmph Add a comment	22.4mi, 1:12:23 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:27(2:09/km) 111/114bpm 69cal 83/89rpm 180/238W 27.9/32.99kmph 2) 3km - 6:04(2:01/km) 117/125bpm 67cal 87/99rpm 186/281W 29.63/36.04kmph 3) 3km - 5:59(2:00/km) 118/130bpm 67cal 88/99rpm 187/314W 30.05/36.51kmph 4) 3km - 5:59(2:00/km) 117/129bpm 67cal 88/97rpm 187/263W 30.1/35.44kmph 5) 3km - 5:58(1:59/km) 119/129bpm 67cal 88/98rpm 187/288W 30.14/35.91kmph 6) 3km - 5:58(1:59/km) 120/131bpm 66cal 89/98rpm 187/282W 30.19/36.04kmph 7) 3km - 5:58(1:59/km) 121/130bpm 66cal 89/97rpm 186/244W 30.19/35.74kmph 8) 3km - 5:57(1:59/km) 120/131bpm 66cal 89/99rpm 186/275W 30.23/35.44kmph 9) 3km - 5:56(1:59/km) 120/131bpm 66cal 89/101rpm 188/290W 30.36/36.98kmph 10) 3km - 5:58(1:59/km) 121/132bpm 66cal 89/101rpm 186/329W 30.18/36.98kmph 11) 3km - 5:57(1:59/km) 120/130bpm 66cal 89/98rpm 187/254W 30.24/35.91kmph 12) 3km - 5:57(1:59/km) 119/130bpm 66cal 89/100rpm 187/273W 30.24/36.21kmph 13) 0.12km - 14(1:57/km) 116/117bpm 2cal 87/88rpm 176/184W 30.89/29.26kmph Add a comment 1.3mi, 21:32 Cross-Training - Walking Split Summary === 1) 1km - 10:12(10:12/km) 97/106bpm 60cal 52/63rpm 5.88/6.15kmph 2) 1km - 10:03(10:03/km) 94/104bpm 59cal 55/62rpm 5.97/6.48kmph 3) 0.12km - 1:17(10:14/km) 93/98bpm 7cal 57/60rpm 5.87/6.25kmph Add a comment 5.8mi, 49:20 Running - Hill Work Took a tumble on some greasy mud in the Lye Valley, but managed 4 x Crescent road === 1) 2km - 10:30(5:15/km) 135/144bpm 138cal 11.43/12.46kmph 2) 2km - 11:00(5:30/km) 138/148bpm 146cal 10.9/13.03kmph 3) 2km - 10:22(5:11/km) 141/156bpm 141cal 11.57/12.7kmph 4) 2km - 10:30(5:15/km) 142/156bpm 143cal 11.43/14.11kmph 5) 1.31km - 6:58(5:19/km) 146/156bpm 99cal 11.3/14.88kmph Add a comment	21.2mi, 1:08:38 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:27(2:09/km) 115/121bpm 71cal 84/88rpm 185/237W 27.91/30.1kmph 2) 3km - 6:05(2:02/km) 120/128bpm 69cal 87/95rpm 189/280W 29.56/34.03kmph 3) 3km - 6:05(2:02/km) 120/129bpm 68cal 87/100rpm 187/261W 29.56/34.87kmph 4) 3km - 6:02(2:01/km) 120/129bpm 68cal 88/95rpm 189/257W 29.83/34.73kmph 5) 3km - 6:02(2:01/km) 120/130bpm 67cal 88/99rpm 188/313W 29.87/35.84kmph 6) 3km - 6:02(2:01/km) 121/130bpm 68cal 88/97rpm 188/282W 29.87/35.54kmph 7) 3km - 5:58(1:59/km) 121/131bpm 68cal 89/99rpm 190/263W 30.16/35.31kmph 8) 3km - 5:59(2:00/km) 122/130bpm 68cal 88/96rpm 190/252W 30.1/35.17kmph 9) 3km - 5:57(1:59/km) 123/131bpm 68cal 89/97rpm 191/296W 30.24/35.44kmph 10) 3km - 5:57(1:59/km) 123/132bpm 68cal 89/98rpm 192/284W 30.26/36.04kmph 11) 3km - 5:56(1:59/km) 124/132bpm 68cal 89/99rpm 192/273W 30.37/35.91kmph 12) 1.12km - 2:08(1:54/km) 127/132bpm 25cal 90/98rpm 201/248W 31.52/35.74kmph Add a comment 9mi, 1:14:12 Running - Steady-State A bit clunky after yesterday's fall === 1) 2km - 9:54(4:57/km) 133/144bpm 130cal 12.12/13.87kmph 2) 2km - 10:10(5:05/km) 143/148bpm 142cal 11.8/12.9kmph 3) 2km - 10:13(5:06/km) 145/150bpm 144cal 11.75/12.43kmph 4) 2km - 10:13(5:06/km) 148/151bpm 148cal 11.75/12.66kmph 5) 2km - 11:01(5:31/km) 150/156bpm 161cal 10.89/12.53kmph 6) 2km - 10:18(5:09/km) 147/152bpm 147cal 11.66/12.66kmph 7) 2km - 10:12(5:06/km) 144/150bpm 138cal 11.76/12.73kmph 8) 0.41km - 2:11(5:16/km) 143/146bpm 29cal 11.39/12.06kmph Add a comment
Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5
0mi, 11 Cross-Training - Walking Split Summary === 1) 0.02km - 11(10:45/km) 101/102bpm 58/59rpm 5.58/5.51kmph Add a comment 9.4mi, 1:16:48 Running - Steady-State Split Summary === 1) 2km - 10:00(5:00/km) 131/141bpm 125cal 12/13.44kmph 2) 2km - 9:48(4:54/km) 138/142bpm 130cal 12.25/13.3kmph 3) 2km - 10:44(5:22/km) 144/148bpm 149cal 11.17/12.23kmph 4) 2km - 10:12(5:06/km) 143/150bpm 139cal 11.78/12.77kmph 5) 2km - 10:04(5:02/km) 140/146bpm 134cal 11.92/12.7kmph 6) 2km - 10:05(5:02/km) 142/146bpm 136cal 11.9/12.36kmph 7) 2km - 10:14(5:07/km) 143/147bpm 135cal 11.72/12.23kmph 8) 1.1km - 5:41(5:09/km) 141/145bpm 72cal 11.64/12.36kmph Add a comment	0mi, 39:11 Cross-Training - Yoga Split Summary === 1) 0km - 39:11(/km) 62/87bpm 80cal Add a comment 9.2mi, 39:05 Cycling - Maintenance Split Summary === 1) 10km - 25:33(2:33/km) 125/153bpm 168cal 68/91rpm 110/554W 23.49/40.47kmph 2) 4.74km - 13:32(2:51/km) 123/145bpm 88cal 66/91rpm 108/391W 21.01/28.02kmph Add a comment 1mi, 8:14 Running - Warm Down Split Summary === 1) 1.53km - 8:14(5:23/km) 134/141bpm 107cal 11.14/11.76kmph Add a comment 7.4mi, 58:55 Running - Orienteering Split Summary === 1) 0.03km - 18(10:35/km) 96/101bpm 1cal 5.67/7.15kmph 2) 0.52km - 2:33(4:55/km) 139/147bpm 34cal 12.19/14.31kmph 3) 0.42km - 1:59(4:44/km) 140/145bpm 27cal 12.66/13.57kmph 4) 0.39km - 1:54(4:54/km) 145/148bpm 26cal 12.24/13.23kmph 5) 0.28km - 1:35(5:37/km) 144/148bpm 22cal 10.68/12.97kmph 6) 0.35km - 1:39(4:43/km) 145/148bpm 23cal 12.7/14.08kmph 7) 0.18km - 50(4:46/km) 148/149bpm 12cal 12.6/12.97kmph 8) 0.31km - 1:23(4:25/km) 144/148bpm 19cal 13.56/14.48kmph 9) 0.46km - 2:12(4:46/km) 150/153bpm 32cal 12.6/14.44kmph 10) 0.32km - 1:41(5:20/km) 148/152bpm 24cal 11.26/12.23kmph 11) 0.76km - 4:04(5:19/km) 149/152bpm 59cal 11.27/12.39kmph 12) 0.24km - 1:11(4:55/km) 142/144bpm 16cal 12.2/12.97kmph 13) 0.4km - 1:56(4:51/km) 147/151bpm 27cal 12.37/12.7kmph 14) 0.62km - 3:04(4:56/km) 146/149bpm 43cal 12.16/13.03kmph 15) 0.39km - 1:53(4:48/km) 142/147bpm 25cal 12.51/12.66kmph 16) 0.31km - 1:39(5:17/km) 146/152bpm 23cal 11.34/12.19kmph 17) 0.59km - 2:55(4:54/km) 148/152bpm 42cal 12.23/12.83kmph 18) 0.34km - 1:37(4:48/km) 146/147bpm 22cal 12.48/13.33kmph 19) 0.43km - 2:08(5:00/km) 149/151bpm 30cal 12/12.6kmph 20) 0.57km - 2:45(4:50/km) 148/150bpm 39cal 12.43/13.6kmph 21) 0.47km - 2:23(5:02/km) 149/150bpm 34cal 11.91/13.74kmph 22) 0.3km - 1:27(4:55/km) 148/150bpm 20cal 12.21/13.33kmph 23) 0.46km - 2:14(4:54/km) 150/153bpm 32cal 12.23/12.77kmph 24) 0.67km - 3:17(4:53/km) 151/152bpm 48cal 12.3/12.56kmph 25) 0.86km - 4:11(4:50/km) 150/155bpm 60cal 12.4/12.93kmph 26) 0.52km - 2:30(4:51/km) 153/156bpm 37cal 12.37/13.4kmph 27) 0.7km - 3:32(5:03/km) 153/159bpm 52cal 11.88/13.37kmph 28) 0.7km - (/km) 153/159bpm 52cal 11.88/13.37kmph Add a comment 0.8mi, 7:01 Running - Warm Up Split Summary === 1) 1.3km - 7:01(5:23/km) 129/138bpm 88cal 11.15/11.99kmph Add a comment	45mi, 2:32:34 Cycling - Road Biking Split Summary === 1) 10km - 22:24(2:14/km) 113/130bpm 203cal 74/112rpm 151/749W 26.79/65.57kmph 2) 10km - 19:59(2:00/km) 119/136bpm 203cal 81/100rpm 170/414W 30.02/48.91kmph 3) 10km - 19:22(1:56/km) 122/131bpm 208cal 84/97rpm 179/376W 30.97/36.08kmph 4) 10km - 21:03(2:06/km) 122/140bpm 221cal 81/98rpm 175/419W 28.5/42.46kmph 5) 10km - 20:40(2:04/km) 117/131bpm 192cal 79/111rpm 156/452W 29.04/43.97kmph 6) 10km - 19:38(1:58/km) 117/126bpm 183cal 82/99rpm 155/410W 30.56/41.62kmph 7) 10km - 23:58(2:24/km) 119/133bpm 224cal 76/101rpm 156/515W 25.03/63.82kmph 8) 2.36km - 5:30(2:20/km) 109/117bpm 36cal 71/96rpm 112/326W 25.71/33.99kmph Add a comment 1.3mi, 22:25 Cross-Training - Walking Split Summary === 1) 1km - 10:10(10:10/km) 89/98bpm 59cal 55/63rpm 5.9/6.42kmph 2) 1km - 10:33(10:33/km) 73/83bpm 63cal 41/62rpm 5.69/6.99kmph 3) 0.16km - 1:41(10:35/km) 78/85bpm 9cal 44/59rpm 5.67/5.58kmph Add a comment 4.7mi, 37:51 Running - Steady-State Split Summary === 1) 2km - 9:58(4:59/km) 131/140bpm 127cal 12.03/12.56kmph 2) 2km - 10:18(5:09/km) 137/143bpm 136cal 11.65/12.56kmph 3) 2km - 10:12(5:06/km) 142/147bpm 140cal 11.77/12.23kmph 4) 1.51km - 7:23(4:54/km) 140/143bpm 99cal 12.27/15.22kmph Add a comment	25.6mi, 1:22:35 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:30(2:10/km) 111/116bpm 69cal 83/89rpm 178/241W 27.66/29.46kmph 2) 3km - 6:06(2:02/km) 118/126bpm 67cal 87/94rpm 184/266W 29.52/35.04kmph 3) 3km - 6:01(2:00/km) 119/131bpm 66cal 88/98rpm 184/285W 29.88/36.21kmph 4) 3km - 5:59(2:00/km) 120/130bpm 66cal 88/98rpm 185/286W 30.09/36.35kmph 5) 3km - 5:58(1:59/km) 123/134bpm 65cal 88/99rpm 184/257W 30.13/36.21kmph 6) 3km - 5:59(2:00/km) 123/133bpm 65cal 88/98rpm 182/273W 30.04/35.91kmph 7) 3km - 6:01(2:00/km) 121/130bpm 65cal 88/99rpm 181/273W 29.94/36.21kmph 8) 3km - 5:58(1:59/km) 122/132bpm 65cal 89/101rpm 183/284W 30.17/37.32kmph 9) 3km - 5:58(1:59/km) 122/131bpm 65cal 89/98rpm 183/283W 30.2/35.74kmph 10) 3km - 5:59(2:00/km) 122/132bpm 65cal 88/99rpm 182/266W 30.11/35.61kmph 11) 3km - 5:55(1:58/km) 124/134bpm 65cal 89/102rpm 184/271W 30.39/37.08kmph 12) 3km - 5:58(1:59/km) 124/133bpm 65cal 89/100rpm 182/287W 30.21/36.21kmph 13) 3km - 6:00(2:00/km) 122/131bpm 65cal 88/96rpm 182/267W 30.01/35.44kmph 14) 2.12km - 4:13(1:59/km) 123/131bpm 46cal 88/99rpm 182/265W 30.24/36.45kmph Add a comment 0mi, 33:39 Cross-Training - Pilates Split Summary === 1) 0km - 33:39(/km) 60/79bpm 63cal Add a comment 4.1mi, 34:07 Running - Steady-State Split Summary === 1) 2km - 10:15(5:07/km) 136/143bpm 134cal 11.71/12.73kmph 2) 2km - 10:23(5:12/km) 139/148bpm 139cal 11.55/13.1kmph 3) 2km - 10:23(5:12/km) 144/149bpm 145cal 11.55/12.83kmph 4) 0.61km - 3:05(5:06/km) 145/149bpm 43cal 11.75/11.72kmph Add a comment	21.2mi, 1:08:29 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:29(2:10/km) 108/116bpm 70cal 83/92rpm 182/262W 27.78/33.59kmph 2) 3km - 6:05(2:02/km) 115/123bpm 68cal 87/97rpm 187/300W 29.62/34.63kmph 3) 3km - 5:58(1:59/km) 117/128bpm 67cal 89/100rpm 189/286W 30.18/36.21kmph 4) 3km - 5:58(1:59/km) 118/130bpm 67cal 89/97rpm 188/279W 30.17/35.74kmph 5) 3km - 5:58(1:59/km) 120/130bpm 66cal 88/99rpm 187/289W 30.13/36.21kmph 6) 3km - 5:58(1:59/km) 119/131bpm 66cal 89/105rpm 187/245W 30.19/36.04kmph 7) 3km - 5:57(1:59/km) 119/131bpm 66cal 89/99rpm 187/332W 30.25/36.35kmph 8) 3km - 5:58(1:59/km) 120/131bpm 67cal 89/98rpm 187/279W 30.19/36.04kmph 9) 3km - 5:58(1:59/km) 121/131bpm 66cal 88/97rpm 187/278W 30.16/35.61kmph 10) 3km - 5:58(1:59/km) 122/131bpm 66cal 88/98rpm 187/296W 30.15/36.04kmph 11) 3km - 5:58(1:59/km) 122/133bpm 66cal 89/100rpm 186/251W 30.17/36.35kmph 12) 1.11km - 2:15(2:02/km) 119/120bpm 24cal 88/97rpm 181/233W 29.57/31.78kmph Add a comment 4.9mi, 39:46 Running - Steady-State Humid! === 1) 2km - 9:49(4:54/km) 135/145bpm 128cal 12.23/13.91kmph 2) 2km - 9:55(4:58/km) 142/146bpm 137cal 12.1/12.33kmph 3) 2km - 10:39(5:20/km) 148/154bpm 152cal 11.27/12.66kmph 4) 1.81km - 9:23(5:11/km) 150/155bpm 136cal 11.59/13.84kmph Add a comment	8mi, 34:39 Cycling - Maintenance Split Summary === 1) 10km - 27:13(2:43/km) 97/117bpm 175cal 66/89rpm 107/391W 22.05/31.61kmph 2) 2.83km - 7:26(2:38/km) 100/121bpm 55cal 67/88rpm 123/424W 22.8/27.34kmph Add a comment 1.3mi, 21:15 Cross-Training - Walking Split Summary === 1) 1km - 10:15(10:15/km) 99/114bpm 71cal 49/65rpm 5.86/6.79kmph 2) 1km - 10:01(10:01/km) 80/97bpm 58cal 55/120rpm 5.99/6.45kmph 3) 0.11km - 1:00(9:33/km) 64/67bpm 6cal 61/62rpm 6.29/6.48kmph Add a comment 5.1mi, 41:36 Running - Steady-State Split Summary === 1) 2km - 10:01(5:00/km) 131/142bpm 126cal 11.98/12.97kmph 2) 2km - 10:02(5:01/km) 140/145bpm 134cal 11.97/12.5kmph 3) 2km - 10:09(5:04/km) 142/148bpm 137cal 11.83/13.13kmph 4) 2km - 10:20(5:10/km) 144/150bpm 141cal 11.61/14.31kmph 5) 0.21km - 1:05(5:09/km) 142/143bpm 14cal 11.65/13.44kmph Add a comment	8.6mi, 36:37 Cycling - Maintenance Split Summary === 1) 10km - 26:43(2:40/km) 95/121bpm 166cal 64/89rpm 104/447W 22.45/32.21kmph 2) 3.76km - 9:53(2:38/km) 104/118bpm 78cal 72/163rpm 132/363W 22.79/33.52kmph Add a comment 1.5mi, 7:41 Cycling - Commuting Split Summary === 1) 2.34km - 7:41(3:17/km) 110/130bpm 71cal 18.32/30.43kmph Add a comment 0.7mi, 11:53 Cross-Training - Walking Split Summary === 1) 1km - 10:56(10:56/km) 105/111bpm 80cal 51/77rpm 5.49/5.98kmph 2) 0.09km - 57(10:40/km) 104/112bpm 5cal 58/59rpm 5.62/5.44kmph Add a comment 6.5mi, 52:48 Running - Steady-State Think I may've been fighting a cold this week === 1) 2km - 10:03(5:02/km) 136/146bpm 132cal 11.93/12.8kmph 2) 2km - 10:10(5:05/km) 143/147bpm 141cal 11.8/12.83kmph 3) 2km - 10:02(5:01/km) 141/149bpm 134cal 11.97/12.7kmph 4) 2km - 10:16(5:08/km) 144/151bpm 143cal 11.69/12.8kmph 5) 2km - 10:06(5:03/km) 146/151bpm 143cal 11.88/12.66kmph 6) 0.41km - 2:11(5:23/km) 148/150bpm 31cal 11.13/11.86kmph Add a comment
Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12
40.6mi, 2:16:56 Cycling - Road Biking Split Summary === 1) 10km - 19:51(1:59/km) 115/135bpm 181cal 77/100rpm 153/378W 30.23/44.84kmph 2) 10km - 20:11(2:01/km) 120/136bpm 205cal 82/103rpm 170/395W 29.72/50.18kmph 3) 10km - 20:30(2:03/km) 118/135bpm 201cal 83/103rpm 163/404W 29.26/48.97kmph 4) 10km - 20:25(2:02/km) 118/136bpm 203cal 82/98rpm 166/352W 29.4/48.07kmph 5) 10km - 20:39(2:04/km) 120/136bpm 209cal 81/106rpm 169/386W 29.05/49.04kmph 6) 10km - 22:08(2:13/km) 121/139bpm 219cal 78/105rpm 165/659W 27.1/60.97kmph 7) 5.3km - 13:11(2:29/km) 114/129bpm 100cal 69/105rpm 127/669W 24.11/33.62kmph Add a comment 0mi, 5 Cross-Training - Walking Split Summary === 1) 0km - 5(6:01:40/km) 90/95bpm 0.17/0kmph Add a comment 4.5mi, 36:51 Running - Steady-State Split Summary === 1) 2km - 10:31(5:16/km) 136/145bpm 138cal 11.4/12.16kmph 2) 2km - 9:59(5:00/km) 141/146bpm 136cal 12.01/13.37kmph 3) 2km - 10:01(5:01/km) 140/145bpm 135cal 11.98/13.6kmph 4) 1.31km - 6:19(4:50/km) 140/144bpm 84cal 12.41/13.33kmph Add a comment	18.7mi, 1:00:31 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:27(2:09/km) 104/112bpm 68cal 83/96rpm 177/261W 27.93/32.38kmph 2) 3km - 6:04(2:01/km) 113/120bpm 66cal 87/96rpm 184/242W 29.7/34.03kmph 3) 3km - 6:00(2:00/km) 115/125bpm 66cal 88/98rpm 184/256W 29.98/35.17kmph 4) 3km - 5:56(1:59/km) 115/125bpm 66cal 89/96rpm 186/266W 30.3/35.44kmph 5) 3km - 5:56(1:59/km) 117/127bpm 65cal 89/97rpm 185/276W 30.32/35.74kmph 6) 3km - 6:00(2:00/km) 117/126bpm 65cal 88/97rpm 182/244W 30.04/34.87kmph 7) 3km - 6:00(2:00/km) 117/126bpm 65cal 88/96rpm 182/253W 30/34.46kmph 8) 3km - 6:02(2:01/km) 118/126bpm 65cal 88/95rpm 181/248W 29.83/34.33kmph 9) 3km - 5:56(1:59/km) 118/127bpm 65cal 89/98rpm 185/249W 30.36/35.91kmph 10) 3km - 5:57(1:59/km) 118/128bpm 65cal 89/98rpm 184/240W 30.22/35.61kmph 11) 0.12km - 14(1:57/km) 117/117bpm 2cal 88/90rpm 176/182W 30.88/29.46kmph Add a comment 0mi, 29:43 Cross-Training - Pilates Split Summary === 1) 0km - 29:43(/km) 66/107bpm 74cal Add a comment 4.8mi, 38:49 Running - Steady-State Split Summary === 1) 2km - 9:58(4:59/km) 133/144bpm 126cal 12.04/13.3kmph 2) 2km - 10:02(5:01/km) 140/146bpm 135cal 11.96/12.83kmph 3) 2km - 10:18(5:09/km) 145/149bpm 144cal 11.65/12.43kmph 4) 1.71km - 8:31(4:59/km) 143/148bpm 116cal 12.05/13.2kmph Add a comment	45.4mi, 2:30:28 Cycling - Road Biking Split Summary === 1) 10km - 21:23(2:08/km) 116/134bpm 191cal 77/110rpm 149/597W 28.05/69.06kmph 2) 10km - 18:42(1:52/km) 117/140bpm 173cal 82/98rpm 155/443W 32.07/50.79kmph 3) 10km - 19:23(1:56/km) 125/138bpm 209cal 85/102rpm 180/318W 30.96/39.67kmph 4) 10km - 20:11(2:01/km) 128/143bpm 222cal 84/119rpm 184/448W 29.74/44.68kmph 5) 10km - 20:10(2:01/km) 124/139bpm 204cal 81/114rpm 169/386W 29.75/46.29kmph 6) 10km - 19:09(1:55/km) 126/135bpm 193cal 86/109rpm 168/467W 31.32/44.84kmph 7) 10km - 24:14(2:25/km) 126/140bpm 235cal 78/112rpm 162/456W 24.76/42.83kmph 8) 3.09km - 7:15(2:21/km) 116/132bpm 51cal 72/102rpm 118/401W 25.53/36.45kmph Add a comment 1.3mi, 22:08 Cross-Training - Walking Split Summary === 1) 1km - 10:24(10:24/km) 102/108bpm 66cal 53/121rpm 5.77/12.97kmph 2) 1km - 10:10(10:10/km) 102/107bpm 58cal 49/120rpm 5.9/6.52kmph 3) 0.16km - 1:33(9:49/km) 109/114bpm 9cal 59/60rpm 6.11/6.38kmph Add a comment 5.5mi, 44:35 Running - Steady-State Split Summary === 1) 2km - 9:54(4:57/km) 133/143bpm 126cal 12.12/12.93kmph 2) 2km - 10:01(5:00/km) 141/147bpm 134cal 11.98/12.9kmph 3) 2km - 10:39(5:20/km) 146/151bpm 149cal 11.26/12.39kmph 4) 2km - 10:00(5:00/km) 148/152bpm 140cal 12/12.6kmph 5) 0.8km - 4:01(5:00/km) 147/148bpm 56cal 11.99/12.39kmph Add a comment	40.3mi, 2:20:26 Cycling - Road Biking Split Summary === 1) 10km - 20:09(2:01/km) 108/128bpm 163cal 75/102rpm 135/398W 29.77/45.62kmph 2) 10km - 20:37(2:04/km) 115/130bpm 202cal 79/100rpm 164/439W 29.1/45.62kmph 3) 10km - 20:32(2:03/km) 121/133bpm 213cal 82/107rpm 173/539W 29.22/41.25kmph 4) 10km - 20:22(2:02/km) 118/134bpm 192cal 80/110rpm 158/486W 29.46/50.12kmph 5) 10km - 22:54(2:17/km) 121/135bpm 235cal 79/106rpm 171/382W 26.19/44.54kmph 6) 10km - 24:02(2:24/km) 115/133bpm 180cal 69/102rpm 125/527W 24.96/57kmph 7) 4.77km - 11:48(2:29/km) 116/133bpm 94cal 68/105rpm 133/721W 24.23/38.83kmph Add a comment 0mi, 28:58 Cross-Training - Yoga Split Summary === 1) 0km - 28:58(/km) 62/100bpm 60cal Add a comment 5.9mi, 48:02 Running - Steady-State Split Summary === 1) 2km - 10:11(5:05/km) 135/144bpm 131cal 11.79/12.6kmph 2) 2km - 10:04(5:02/km) 142/146bpm 138cal 11.92/12.8kmph 3) 2km - 9:54(4:57/km) 141/148bpm 133cal 12.12/13.33kmph 4) 2km - 10:06(5:03/km) 145/150bpm 141cal 11.89/12.66kmph 5) 1.51km - 7:48(5:10/km) 147/151bpm 110cal 11.6/12.6kmph Add a comment	3.7mi, 1:01:22 Cross-Training - Walking Split Summary === 1) 1km - 10:26(10:26/km) 86/106bpm 63cal 55/60rpm 5.75/6.69kmph 2) 1km - 10:32(10:32/km) 83/92bpm 62cal 54/116rpm 5.7/6.62kmph 3) 1km - 10:14(10:14/km) 87/103bpm 62cal 55/60rpm 5.87/6.31kmph 4) 1km - 10:24(10:24/km) 88/107bpm 57cal 56/61rpm 5.77/6.35kmph 5) 1km - 10:30(10:30/km) 82/101bpm 61cal 52/120rpm 5.72/7.02kmph 6) 0.92km - 9:17(10:04/km) 63/78bpm 55cal 59/60rpm 5.97/6.28kmph Add a comment 4.7mi, 38:41 Running - Steady-State Split Summary === 1) 2km - 10:03(5:01/km) 131/141bpm 125cal 11.94/13.03kmph 2) 2km - 10:03(5:02/km) 138/143bpm 131cal 11.93/12.93kmph 3) 2km - 10:17(5:08/km) 141/145bpm 136cal 11.67/12.56kmph 4) 1.61km - 8:18(5:09/km) 142/147bpm 111cal 11.64/12.97kmph Add a comment	8.4mi, 39:25 Cycling - Maintenance Split Summary === 1) 10km - 29:06(2:55/km) 118/145bpm 303cal 20.62/29.06kmph 2) 3.44km - 10:19(3:00/km) 121/134bpm 111cal 19.98/33.19kmph Add a comment 0mi, 41:02 Cross-Training - Pilates Split Summary === 1) 0km - 41:02(/km) 70/97bpm 122cal Add a comment 0.6mi, 5:28 Running - Warm Down Split Summary === 1) 1.01km - 5:28(5:26/km) 134/140bpm 71cal 11.04/11.69kmph Add a comment 0.8mi, 7:08 Running - Warm Up Split Summary === 1) 1.31km - 7:08(5:26/km) 132/141bpm 91cal 11.04/12.12kmph Add a comment 7.2mi, 59:52 Running - Orienteering TVOC street-O with MapRun === 1) 0km - (/km) 2) 0.26km - 1:15(4:49/km) 128/146bpm 14cal 3) 0.35km - 1:39(4:45/km) 145/148bpm 23cal 4) 0.37km - 1:40(4:31/km) 143/145bpm 23cal 5) 0.35km - 1:42(4:52/km) 147/148bpm 24cal 6) 0.29km - 1:23(4:47/km) 146/149bpm 19cal 7) 0.28km - 1:18(4:39/km) 148/150bpm 18cal 8) 0.44km - 2:12(5:00/km) 147/149bpm 31cal 9) 0.5km - 2:24(4:48/km) 149/152bpm 34cal 10) 0.47km - 2:27(5:15/km) 151/153bpm 36cal 11) 0.43km - 2:07(4:55/km) 151/153bpm 31cal 12) 0.58km - 2:54(4:58/km) 150/153bpm 42cal 13) 0.66km - 3:20(5:02/km) 151/155bpm 48cal 14) 0.43km - 2:11(5:04/km) 152/155bpm 32cal 15) 0.42km - 2:00(4:47/km) 151/153bpm 29cal 16) 0.37km - 1:49(4:57/km) 152/155bpm 26cal 17) 0.41km - 2:08(5:11/km) 150/155bpm 31cal 18) 0.33km - 1:39(5:03/km) 148/152bpm 23cal 19) 0.46km - 3:09(6:53/km) 152/157bpm 46cal 20) 0.51km - 3:03(6:02/km) 145/157bpm 42cal 21) 0.42km - 2:45(6:30/km) 145/148bpm 38cal 22) 0.41km - 1:57(4:47/km) 144/150bpm 26cal 23) 0.4km - 2:02(5:05/km) 147/150bpm 29cal 24) 0.38km - 2:03(5:21/km) 151/156bpm 30cal 25) 0.38km - 1:50(4:53/km) 149/153bpm 26cal 26) 0.22km - 1:06(5:04/km) 150/153bpm 16cal 27) 0.24km - 1:09(4:45/km) 151/155bpm 17cal 28) 0.27km - 1:23(5:08/km) 143/146bpm 18cal 29) 0.43km - 2:20(5:22/km) 148/151bpm 33cal 30) 0.18km - 1:00(5:36/km) 150/152bpm 14cal 31) 0.17km - 52(4:58/km) 152/153bpm 12cal 32) 0.18km - 1:04(5:53/km) 153/154bpm 12cal 33) 0km - 1(3:58:06/km) 151/151bpm Add a comment	0mi, 5 Cross-Training - Walking Split Summary === 1) 0km - 5(5:11:10/km) 78/82bpm 0.19/0kmph Add a comment 8.4mi, 1:09:48 Running - Steady-State Split Summary === 1) 2km - 10:11(5:06/km) 137/146bpm 135cal 11.78/12.66kmph 2) 2km - 10:09(5:05/km) 144/148bpm 142cal 11.82/12.8kmph 3) 2km - 10:13(5:06/km) 146/150bpm 144cal 11.75/13kmph 4) 2km - 10:05(5:02/km) 143/149bpm 138cal 11.91/13.54kmph 5) 2km - 10:27(5:13/km) 145/152bpm 147cal 11.48/12.9kmph 6) 2km - 10:54(5:27/km) 146/151bpm 152cal 11.01/12.46kmph 7) 1.51km - 7:49(5:11/km) 144/149bpm 105cal 11.58/13.1kmph Add a comment
Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19
2.7mi, 21:10 Running - Mimbling Split Summary === 1) 2km - 9:55(4:57/km) 123/134bpm 115cal 12.11/12.97kmph 2) 2km - 9:52(4:56/km) 134/139bpm 126cal 12.16/12.87kmph 3) 0.3km - 1:24(4:37/km) 130/132bpm 16cal 12.99/13kmph Add a comment 70.6mi, 3:55:05 Cycling - Road Biking Split Summary === 1) 10km - 23:50(2:23/km) 118/135bpm 227cal 76/100rpm 159/365W 25.17/39.97kmph 2) 10km - 21:02(2:06/km) 122/138bpm 209cal 82/105rpm 166/329W 28.52/52.5kmph 3) 10km - 21:01(2:06/km) 123/133bpm 211cal 83/138rpm 168/435W 28.54/39.67kmph 4) 10km - 19:57(2:00/km) 121/134bpm 197cal 83/105rpm 165/342W 30.08/37.99kmph 5) 10km - 21:39(2:10/km) 127/136bpm 236cal 86/107rpm 182/296W 27.71/40.31kmph 6) 10km - 21:19(2:08/km) 129/138bpm 225cal 85/105rpm 177/393W 28.15/39.64kmph 7) 10km - 20:19(2:02/km) 127/142bpm 188cal 80/115rpm 155/504W 29.54/59.79kmph 8) 10km - 18:04(1:48/km) 123/132bpm 165cal 85/107rpm 153/332W 33.21/39.6kmph 9) 10km - 18:26(1:51/km) 124/131bpm 169cal 84/114rpm 154/317W 32.54/38.6kmph 10) 10km - 19:26(1:57/km) 128/137bpm 191cal 83/111rpm 164/374W 30.88/41.99kmph 11) 10km - 21:20(2:08/km) 124/138bpm 172cal 75/126rpm 135/476W 28.12/41.89kmph 12) 3.58km - 8:41(2:26/km) 122/135bpm 66cal 70/99rpm 127/372W 24.7/40.47kmph Add a comment	36.5mi, 2:05:21 Cycling - Road Biking Split Summary === 1) 10km - 20:37(2:04/km) 110/131bpm 183cal 76/101rpm 148/430W 29.11/46.32kmph 2) 10km - 20:29(2:03/km) 117/134bpm 217cal 83/104rpm 177/417W 29.29/52.27kmph 3) 10km - 21:09(2:07/km) 114/134bpm 201cal 79/121rpm 159/366W 28.37/47.7kmph 4) 10km - 21:34(2:09/km) 116/132bpm 210cal 80/129rpm 162/308W 27.82/46.72kmph 5) 10km - 20:00(2:00/km) 110/128bpm 172cal 78/129rpm 144/326W 30/49.11kmph 6) 8.79km - 21:32(2:27/km) 111/128bpm 187cal 75/101rpm 145/501W 24.48/63.55kmph Add a comment 0mi, 20:48 Cross-Training - Yoga ITB pretty tight on the left. I guess that's the root of my problem === 1) 0km - 20:48(/km) 71/95bpm 67cal Add a comment 4.9mi, 40:04 Running - Steady-State L hip really sore today === 1) 2km - 10:11(5:06/km) 132/141bpm 131cal 11.78/12.9kmph 2) 2km - 10:06(5:03/km) 138/144bpm 138cal 11.88/13.13kmph 3) 2km - 10:00(5:00/km) 135/141bpm 130cal 12/12.53kmph 4) 1.81km - 9:47(5:24/km) 141/145bpm 135cal 11.11/11.72kmph Add a comment	11.2mi, 52:02 Cycling - Maintenance Split Summary === 1) 10km - 28:01(2:48/km) 104/132bpm 224cal 21.41/33.35kmph 2) 7.99km - 24:01(3:00/km) 97/120bpm 124cal 19.96/31.98kmph Add a comment 0mi, 28:51 Cross-Training - Yoga Split Summary === 1) 0km - 28:51(/km) 65/100bpm 74cal Add a comment 3.8mi, 33:35 Running - Easy Quite surprised I could run at all. ITB stretches and foam roller have worked (a bit) === 1) 2km - 11:05(5:33/km) 123/131bpm 132cal 10.83/11.35kmph 2) 2km - 11:02(5:31/km) 132/137bpm 142cal 10.87/11.69kmph 3) 2km - 10:54(5:27/km) 134/140bpm 141cal 11.02/11.86kmph 4) 0.1km - 34(5:26/km) 133/133bpm 7cal 11.03/11.12kmph Add a comment	45mi, 2:35:13 Cycling - Road Biking Split Summary === 1) 10km - 22:59(2:18/km) 120/136bpm 227cal 76/102rpm 165/508W 26.1/66.51kmph 2) 10km - 21:04(2:06/km) 126/139bpm 235cal 81/101rpm 186/504W 28.49/47.7kmph 3) 10km - 19:55(1:59/km) 123/137bpm 210cal 84/99rpm 176/296W 30.14/38.09kmph 4) 10km - 20:56(2:06/km) 120/138bpm 215cal 80/102rpm 171/350W 28.66/45.51kmph 5) 10km - 20:53(2:05/km) 115/131bpm 189cal 78/104rpm 151/332W 28.74/42.63kmph 6) 10km - 19:42(1:58/km) 115/127bpm 176cal 81/130rpm 149/324W 30.46/43.77kmph 7) 10km - 24:18(2:26/km) 118/131bpm 217cal 74/105rpm 150/476W 24.7/61.14kmph 8) 2.36km - 5:27(2:19/km) 106/120bpm 33cal 67/96rpm 103/462W 25.97/36.28kmph Add a comment 1.3mi, 21:42 Cross-Training - Walking Split Summary === 1) 1km - 10:15(10:15/km) 96/103bpm 62cal 52/64rpm 5.86/6.48kmph 2) 1km - 10:06(10:06/km) 91/109bpm 61cal 53/120rpm 5.94/6.72kmph 3) 0.35km - 14:36(42:10/km) 77/99bpm 49cal 6/79rpm 1.42/8.2kmph 4) 0km - 6(36:39/km) 90/90bpm 1.64/0kmph Add a comment 4.4mi, 37:45 Running - Easy Split Summary === 1) 2km - 10:45(5:22/km) 131/141bpm 140cal 11.17/12.02kmph 2) 2km - 10:23(5:11/km) 132/138bpm 135cal 11.57/12.39kmph 3) 2km - 10:34(5:17/km) 133/140bpm 135cal 11.35/12.06kmph 4) 1.1km - 6:03(5:29/km) 138/143bpm 82cal 10.94/11.25kmph Add a comment	34mi, 1:58:20 Cycling - Road Biking Split Summary === 1) 10km - 20:19(2:02/km) 112/132bpm 183cal 77/99rpm 151/397W 29.53/46.93kmph 2) 10km - 21:15(2:07/km) 118/132bpm 207cal 80/116rpm 163/359W 28.25/44.78kmph 3) 10km - 21:07(2:07/km) 118/130bpm 212cal 82/109rpm 167/345W 28.41/43.2kmph 4) 10km - 21:14(2:07/km) 114/131bpm 192cal 78/110rpm 151/508W 28.27/46.76kmph 5) 10km - 23:12(2:19/km) 117/138bpm 216cal 77/106rpm 155/372W 25.87/65.2kmph 6) 4.77km - 11:14(2:21/km) 113/135bpm 91cal 72/103rpm 135/464W 25.46/68.63kmph Add a comment 0mi, 29:57 Cross-Training - Yoga Split Summary === 1) 0km - 29:57(/km) 64/88bpm 71cal Add a comment 5.1mi, 42:56 Running - Steady-State Split Summary === 1) 2km - 10:18(5:09/km) 128/137bpm 130cal 11.65/12.9kmph 2) 2km - 10:17(5:09/km) 132/139bpm 133cal 11.67/12.39kmph 3) 2km - 10:47(5:24/km) 138/145bpm 146cal 11.12/12.16kmph 4) 2km - 10:27(5:14/km) 139/145bpm 142cal 11.48/12.63kmph 5) 0.21km - 1:06(5:14/km) 134/135bpm 13cal 11.48/11.76kmph Add a comment	13.1mi, 42:03 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:23(2:08/km) 110/115bpm 63cal 85/90rpm 166/210W 28.23/29.76kmph 2) 3km - 6:00(2:00/km) 118/126bpm 60cal 88/97rpm 169/262W 29.97/35.31kmph 3) 3km - 5:56(1:59/km) 120/129bpm 59cal 89/99rpm 166/258W 30.3/36.51kmph 4) 3km - 5:51(1:57/km) 121/130bpm 58cal 90/98rpm 168/254W 30.73/36.04kmph 5) 3km - 5:53(1:58/km) 121/130bpm 58cal 90/96rpm 165/254W 30.59/35.37kmph 6) 3km - 5:54(1:58/km) 122/130bpm 57cal 90/99rpm 163/244W 30.51/36.04kmph 7) 3km - 5:52(1:57/km) 122/131bpm 57cal 90/100rpm 164/227W 30.71/36.35kmph 8) 0.12km - 13(1:55/km) 119/120bpm 2cal 89/91rpm 155/168W 31.29/30.3kmph Add a comment 5.8mi, 47:42 Running - Steady-State Split Summary === 1) 2km - 10:17(5:08/km) 132/142bpm 132cal 11.67/13.03kmph 2) 2km - 10:02(5:01/km) 137/141bpm 134cal 11.96/12.56kmph 3) 2km - 10:15(5:07/km) 141/144bpm 141cal 11.71/12.73kmph 4) 2km - 10:17(5:09/km) 143/146bpm 144cal 11.67/12.39kmph 5) 1.31km - 6:52(5:15/km) 144/147bpm 96cal 11.44/12.12kmph Add a comment	-

Dist	Races	PB	WB	1984	1990	2004	2005	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	2	5:48 5:48/mi	74.94													6:18 68.43	5:48 74.94
3mi	1	17:59 6:00/mi	79.92														17:59 79.92
5km	9	19:24 6:15/mi	76.92													19:32 76.12	19:24 76.92			23:29 65.31
5.2km	1	20:05 6:13/mi	77.08														20:05 77.08
3.6mi	1	23:25 6:30/mi	71.98											23:25 71.98
4mi	4	25:50 6:28/mi	70.37			27:13 63.98				25:50 70.37			27:41 67.15				27:16 70.28
4.1mi	5	23:39 5:46/mi	77.39				23:39 77.17		24:58 75.37		24:42 77.39				26:34 75.25		26:30 75.72
4.3mi	1	25:52 6:04/mi	73.31				25:52 73.31
5mi	4	31:19 6:16/mi	78.14														31:19 78.14			40:10 62.48
6mi	2	40:49 6:48/mi	72.29														40:49 72.29		58:09 51.62
10km	16	36:48 5:55/mi	78.69		36:48 72.60		36:56 75.04	38:15 74.77				39:40 73.88	40:42 72.59	40:46 73.08		39:27 78.45	38:50 78.69		41:59 74.05	52:20 59.93
10mi	6	1:02:48 6:17/mi	77.42			1:02:48 71.80			1:06:17 70.65		1:05:42 72.46	1:05:21 73.46				1:05:39 77.42				1:21:21 63.25
12.1mi	1	1:25:55 7:06/mi	73.02													1:25:55 73.02
13.1mi	18	1:16:55 5:52/mi	78.07	1:16:55 75.90					1:26:21 72.31	1:31:40 68.12		1:29:08 71.85		1:31:26 70.64	1:31:00 74.21	1:28:19 76.55	1:27:15 78.07	1:28:01 76.68	1:30:56 74.29
20mi	5	2:20:39 7:02/mi	74.64											2:26:28 69.02	2:30:16 69.25	2:20:39 74.64			2:29:23 70.71
26.2mi	8	2:45:27 6:19/mi	79.63	2:45:27 74.31					3:10:41 68.96			3:14:22 69.38		3:16:00 69.40		3:03:50 76.55	2:58:19 79.63	3:05:20 76.69	3:06:38 76.16
43.5mi	1	6:58:08 9:37/mi	61.16										6:58:08 61.16
45mi	1	6:22:54 8:31/mi	63.12													6:22:54 63.12

2020	Distance	Date	Result	WAVA
Fake parkrun	5km	20 Jun	23:29	65.31%
Fetch Virtual Weekend 10 Mile	10mi	23 May	1:21:21	63.25%
Fetch Virtual Weekend 10k	10km	16 May	52:20	59.93%
White Horse Half Marathon	13.1mi	5 Apr		0.00%
The Fetch Five	5mi	31 Mar	40:10	62.48%
2019	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	20 Oct		0.00%
Stratfield Brake (Mota-vation series race 5)	4mi	29 Aug		0.00%
Combe II (Mota-vation Series race 4)	4.2mi	25 Jul		0.00%
Haytor Heller	6mi	13 Jul	58:09	51.62%
Combe (Mota-vation Series race 3)	3.9mi	27 Jun		0.00%
Dorney Lake 6 Hour Challenge	6hr	13 Jun	72.2 / km	0.00%
Otmoor Challenge	13.1mi	8 Jun	1:33:59	71.82%
Bletchingdon (Mota-vation Series race 2)	4mi	30 May		0.00%
British Masters Road Relays	5.08km	18 May		0.00%
Chalgrove Festival 10k	10km	6 May	41:59	74.05%
Charlton-on-Otmoor (Mota-vation Series race 1)	5.2mi	2 May		0.00%
London Marathon	26.2mi	28 Apr	3:06:38	76.16%
White Horse Half Marathon	13.1mi	5 Apr	1:30:56	74.29%
Gloucester 20	20mi	17 Mar	2:29:23	70.71%
2018	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	21 Oct	3:05:20	76.69%
Cricklade Half Marathon	13.1mi	7 Oct	1:28:01	76.68%
Watford Half Marathon	13.1mi	4 Feb	1:32:34	72.26%
2017	Distance	Date	Result	WAVA
Alchester 5k	5km	15 Aug	19:30	76.92%
Bredon's Hardwick Triathlon	750metres/24km/5km	13 Aug	10:23 / 40:43 / 19:56	0.00%
Bearbrook 10k	10km	6 Aug	41:28	74.32%
OUAC & BMC Iffley Festival of Miles	1mi	29 Jul	5:48	74.94%
Waddesdon Manor Summer 5K	5km	19 Jul	20:20	73.20%
Hornton Classic 6	6mi	15 Jul	40:49	72.29%
Bedfordshire Triathlon	1.5km/40km/10km	9 Jul	28:35 / 59:05 / 46:56	0.00%
Didcot 5	5mi	2 Jul	31:19	78.14%
Cumnor Royal British Legion 5k	5km	17 Jun	19:24	76.72%
Otmoor Challenge	13.1mi	3 Jun	1:31:35	74.38%
Wantage Triathlon	800metres/35km/12km	28 May	13:33 / 58:32 / 50:30	0.00%
Bletchingdon (Mota-vation Series race 2)	4mi	25 May	27:16	70.28%
Oxford Town and Gown 10k	10km	14 May	38:50	78.69%
Oxford Sri Chinmoy Self Transcendence Race 1	3mi	8 May	17:59	79.92%
Oxfordshire County Road Relays	5.2km	30 Apr	20:05	77.08%
Charlton-on-Otmoor (Mota-vation Series race 1)	4.1mi	27 Apr	26:30	75.72%
London Marathon	26.2mi	23 Apr	2:58:19	79.63%
White Horse Half Marathon	13.1mi	9 Apr	1:27:15	78.07%
Abingdon parkrun	5km	1 Apr	20:13	73.62%
Fleet Half Marathon	13.1mi	19 Mar	1:28:00	75.34%
2016	Distance	Date	Result	WAVA
Aylesbury Boxing Day 5km	5km	26 Dec	20:49	71.50%
Aylesbury Boxing Day 1 mile	1mi	26 Dec	6:18	68.43%
Andy Reading Memorial 10k	10km	11 Dec	41:18	73.99%
Watford Autumn 10K	10km	27 Nov	42:08	72.53%
Abingdon Marathon	26.2mi	23 Oct		0.00%
Chiltern Cross Country League Race 1 Senior Men	10km	15 Oct	37:44	80.98%
Cricklade Half Marathon	13.1mi	2 Oct	1:28:59	76.55%
Woodstock 12	12.1mi	24 Sep	1:25:55	73.02%
Oxford parkrun	5km	30 Jul	19:43	75.49%
Great Team Relay	5km	14 Jul	19:32	76.12%
Oxford Town and Gown 10k	10km	15 May	39:27	78.45%
St Neots standard distance triathlon	1.5km/45km/10km	8 May	24:59 / 59:53 / 45:00	0.00%
London Marathon	26.2mi	24 Apr	3:03:50	76.55%
Maidenhead Easter 10	10mi	25 Mar	1:05:39	77.42%
Gloucester 20	20mi	13 Mar	2:20:39	74.64%
Coventry Half Marathon	13.1mi	28 Feb	1:28:19	76.46%
Oxford parkrun	5km	27 Feb	20:51	71.31%
Chiltern XC League Senior & Veteran Men's Race	8.4km	13 Feb		0.00%
Country to Capital	45mi	16 Jan	6:22:54	63.12%
2015	Distance	Date	Result	WAVA
Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men	10km	7 Nov	44:52	68.98%
Oxford Half Marathon	13.1mi	11 Oct	1:31:00	74.21%
OxfordTri Sprint Triathlon	400metres/22.8km/5.6km	31 Aug	7:04 / 37:58 / 22:42	0.00%
Grafman Middle Distance Triathlon	1.9km/90km/21km	28 Jun	30:28 / 2:22:49 / 1:41:01	0.00%
Bala Middle Distance Triathlon	2km/78.5km/20km	7 Jun	/ /	0.00%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	30 Apr	26:34	75.25%
Gloucester 20	20mi	8 Mar	2:30:16	69.25%
Portsmouth Coastal Half Marathon	13.1mi	22 Feb	1:35:46	69.92%
Bramley 20	20mi	15 Feb	2:33:36	67.75%
Chiltern League Milton Keynes	5mi	10 Jan	40:06	60.79%
2014	Distance	Date	Result	WAVA
Oxford Town & Gown 10k	10km	11 May	40:46	73.08%
London Marathon	26.2mi	13 Apr	3:16:00	69.40%
Gloucester 20	20mi	16 Mar	2:26:28	69.02%
Teddy Hall Relays	3.6mi	12 Mar	23:25	71.98%
Oxford Mail League Round 5: Harwell (Men)	8500mi	2 Mar	38:55	64.82%
chiltern league campbell park	5mi	8 Feb	37:19	64.81%
Watford Half Marathon	13.1mi	2 Feb	1:31:26	70.64%
2013	Distance	Date	Result	WAVA
Eynsham 10k	10km	24 Nov	41:17	72.16%
The Thame Triathlon	400metres/20km/5km	14 Jul	7:04 / 29:00 / 21:19	0.00%
Oxford Town and Gown	10km	12 May	40:42	72.59%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4mi	2 May	27:41	67.15%
Thames Trot	43.5mi	2 Feb	6:58:08	61.16%
2012	Distance	Date	Result	WAVA
Luton Marathon	26.2mi	18 Nov	3:14:22	69.38%
Oxford Half Marathon	13.1mi	14 Oct	1:29:08	71.85%
Challenge Roth	4km/180km/42km	8 Jul	58:50 / 5:09:44 / 3:26:33	0.00%
Oxford Town & Gown 10k	10km	13 May	39:40	73.88%
Maidenhead Easter 10	10mi	6 Apr	1:05:21	73.46%
2011	Distance	Date	Result	WAVA
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	5 May	24:42	77.39%
Maidenhead Easter 10	10mi	22 Apr	1:05:42	72.46%
2010	Distance	Date	Result	WAVA
Chippenham Half Marathon	13.1mi	12 Sep	1:33:47	67.13%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4mi	6 May	25:50	70.37%
Watford Half Marathon	13.1mi	7 Feb	1:31:40	68.12%
2009	Distance	Date	Result	WAVA
Luton Marathon	26.2mi	6 Dec	3:10:41	68.96%
Chippenham Half Marathon	13.1mi	13 Sep	1:26:21	72.31%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	7 May	24:58	75.37%
Maidenhead Easter 10	10mi	10 Apr	1:06:17	70.65%
Watford Half Marathon	13.1mi	1 Feb	1:27:52	70.48%
2008	Distance	Date	Result	WAVA
Headington 10K	10km	31 Aug	38:15	74.77%
2005	Distance	Date	Result	WAVA
Bletchingdon (Mota-Vation Series Race 2)	4.26mi	2 Jun	25:52	73.31%
Oxford Town & Gown 10K	10km	15 May	36:56	75.04%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	5 May	23:39	77.17%
2004	Distance	Date	Result	WAVA
Bletchingdon (Mota-vation Series race 2)	4mi	3 Jun	27:13	63.98%
Maidenhead Easter 10	10mi	9 Apr	1:02:48	71.80%
1990	Distance	Date	Result	WAVA
Oxford Town & Gown 10k	10km	13 May	36:48	72.60%
1984	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	6 May	2:45:27	74.31%
Milton Keynes Half Marathon	13.1mi	8 Apr	1:16:55	75.90%

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