Oranj M50
Follow
-
Races
85 -
Miles
7838 -
Miles
271 -
Miles
28855 -
WAVA
80.49% -
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
AKA Howard Waller. A good runner in my teens with a preference for the longer events, but shin splints blighted my 20s until I discovered cycling in my 30s. Have inevitably done the odd triathlon or two (I did my first one in 1985), and seem to be quite good at that. Have lately picked up orienteering again, after 25 years away. My favourite colour is orange.
Current Status
Deferred London M with injury. Much cycling over the summer but some running is happening again, steady away for Abingdon M.
Planned Races
| 21 Oct 18 | Abingdon Marathon |
| 28 Apr 19 | London Marathon |
Groups
This user is a member of 1500 miles in 2018, Abingdon 2018 Runners, Abingdon Marathon , Conquercise Game, Fetch Bikers ♠, Fetch Orienteers, FetchPoint Game, GPS Users, IronFetchies, New Batch of Fetch Vests, New Fetch Game, Over 50s Club, Run The Sum 2018, Single Fetchies, smiley codes, Sub-3 hour marathon, Swimmers, Swimming Hat of Awesomeness, Team Roughskin, UTMOST, VLM RunnersMember of the Month
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Twitter Feed
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@RobBully @Icarus_Velo @JamesMarkHayden @DougHart6 @24HourMaths @firsthippy I got within a couple of minutes of a c… https://t.co/vVGXoRAdOS7:53pm, 15th Oct 2018
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7:56pm, 14th Oct 2018
Buddies
| Dist | Race | Best | Pace | WAVA | Races | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | OUAC & BMC Iffley Festival of Miles1mi | 5:48 | 5:48 | 74.94 | 2 | 6:18 | 5:48 | ||||||||
| 3mi | Oxford Sri Chinmoy Self Transcendence Race 13mi | 17:59 | 6:00 | 80.49 | 1 | 17:59 | |||||||||
| 5km | Cumnor Royal British Legion 5k5km | 19:24 | 6:15 | 77.27 | 8 | 19:32 | 19:24 | ||||||||
| 5.2km | Oxfordshire County Road Relays5.2km | 20:05 | 6:13 | 77.62 | 1 | 20:05 | |||||||||
| 3.6mi | Teddy Hall Relays3.6mi | 23:25 | 6:30 | 72.40 | 1 | 23:25 | |||||||||
| 4mi | Charlton-on-Otmoor (Mota-Vation Series Race 1)4mi | 25:50 | 6:28 | 70.66 | 4 | 25:50 | 27:41 | 27:16 | |||||||
| 4.1mi | Charlton-on-Otmoor (Mota-Vation Series Race 1)4.1mi | 23:39 | 5:46 | 78.23 | 5 | 24:58 | 24:42 | 26:34 | 26:30 | ||||||
| 4.3mi | Bletchingdon (Mota-Vation Series Race 2)4.3mi | 25:52 | 6:04 | 74.32 | 1 | ||||||||||
| 5mi | Didcot 55mi | 31:19 | 6:16 | 79.12 | 1 | 31:19 | |||||||||
| 6mi | Hornton Classic 66mi | 40:49 | 6:48 | 73.81 | 1 | 40:49 | |||||||||
| 10km | Oxford Town & Gown 10k10km | 36:48 | 5:55 | 72.96 | 12 | 39:40 | 40:42 | 40:46 | 39:27 | 38:50 | |||||
| 10mi | Maidenhead Easter 1010mi | 1:02:48 | 6:17 | 73.50 | 5 | 1:06:17 | 1:05:42 | 1:05:21 | 1:05:39 | ||||||
| 12.1mi | Woodstock 1212.1mi | 1:25:55 | 7:06 | 73.02 | 1 | 1:25:55 | |||||||||
| 13.1mi | Milton Keynes Half Marathon13.1mi | 1:16:55 | 5:52 | 78.78 | 16 | 1:26:21 | 1:31:40 | 1:29:08 | 1:31:26 | 1:31:00 | 1:28:19 | 1:27:15 | 1:28:01 | ||
| 20mi | Gloucester 2020mi | 2:20:39 | 7:02 | 74.64 | 4 | 2:26:28 | 2:30:16 | 2:20:39 | |||||||
| 26.2mi | Abingdon Marathon26.2mi | 2:45:27 | 6:19 | 77.40 | 6 | 3:10:41 | 3:14:22 | 3:16:00 | 3:03:50 | 2:58:19 | |||||
| 43.5mi | Thames Trot43.5mi | 6:58:08 | 9:37 | 54.40 | 1 | 6:58:08 | |||||||||
| 45mi | Country to Capital45mi | 6:22:54 | 8:31 | 63.12 | 1 | 6:22:54 |
2018 |
Date | Result | WAVA |
| Cricklade Half Marathon | 7 Oct | 1:28:01 | 78.76% |
| Draycote Water 20 | 23 Sep | 0.00% | |
| Watford Half Marathon | 4 Feb | 1:32:34 | 74.23% |
2017 |
Date | Result | WAVA |
| Alchester 5k | 15 Aug | 19:30 | 77.50% |
| Bredon's Hardwick Triathlon | 13 Aug | 10:23 / 40:43 / 19:56 | 0.00% |
| Bearbrook 10k | 6 Aug | 41:28 | 75.86% |
| OUAC & BMC Iffley Festival of Miles | 29 Jul | 5:48 | 74.94% |
| Waddesdon Manor Summer 5K | 19 Jul | 20:20 | 73.72% |
| Hornton Classic 6 | 15 Jul | 40:49 | 73.81% |
| Bedfordshire Triathlon | 9 Jul | 28:35 / 59:05 / 46:56 | 0.00% |
| Didcot 5 | 2 Jul | 31:19 | 79.12% |
| Cumnor Royal British Legion 5k | 17 Jun | 19:24 | 77.27% |
| Otmoor Challenge | 3 Jun | 1:31:35 | 74.38% |
| Wantage Triathlon | 28 May | 13:33 / 58:32 / 50:30 | 0.00% |
| Bletchingdon (Mota-vation Series race 2) | 25 May | 27:16 | 70.78% |
| Oxford Town and Gown 10k | 14 May | 38:50 | 80.34% |
| Oxford Sri Chinmoy Self Transcendence Race 1 | 8 May | 17:59 | 80.49% |
| Oxfordshire County Road Relays | 30 Apr | 20:05 | 77.62% |
| Charlton-on-Otmoor (Mota-vation Series race 1) | 27 Apr | 26:30 | 76.67% |
| London Marathon | 23 Apr | 2:58:19 | 79.63% |
| White Horse Half Marathon | 9 Apr | 1:27:15 | 78.07% |
| Abingdon parkrun | 1 Apr | 20:13 | 74.14% |
| Fleet Half Marathon | 19 Mar | 1:28:00 | 77.41% |
2016 |
Date | Result | WAVA |
| Aylesbury Boxing Day 5km | 26 Dec | 20:49 | 72.01% |
| Aylesbury Boxing Day 1 mile | 26 Dec | 6:18 | 68.43% |
| Andy Reading Memorial 10k | 11 Dec | 41:18 | 75.54% |
| Watford Autumn 10K | 27 Nov | 42:08 | 74.05% |
| Abingdon Marathon | 23 Oct | 0.00% | |
| Chiltern Cross Country League Race 1 Senior Men | 15 Oct | 37:44 | 82.68% |
| Cricklade Half Marathon | 2 Oct | 1:28:59 | 76.55% |
| Woodstock 12 | 24 Sep | 1:25:55 | 73.02% |
| Oxford parkrun | 30 Jul | 19:43 | 76.02% |
| Great Team Relay | 14 Jul | 19:32 | 76.12% |
| Oxford Town and Gown 10k | 15 May | 39:27 | 78.45% |
| St Neots standard distance triathlon | 8 May | 24:59 / 59:53 / 45:00 | 0.00% |
| London Marathon | 24 Apr | 3:03:50 | 76.55% |
| Maidenhead Easter 10 | 25 Mar | 1:05:39 | 77.42% |
| Gloucester 20 | 13 Mar | 2:20:39 | 74.64% |
| Coventry Half Marathon | 28 Feb | 1:28:19 | 76.46% |
| Oxford parkrun | 27 Feb | 20:51 | 71.31% |
| Chiltern XC League Senior & Veteran Men's Race | 13 Feb | 0.00% | |
| Country to Capital | 16 Jan | 6:22:54 | 63.12% |
2015 |
Date | Result | WAVA |
| Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men | 7 Nov | 44:52 | 68.98% |
| Oxford Half Marathon | 11 Oct | 1:31:00 | 74.21% |
| OxfordTri Sprint Triathlon | 31 Aug | 7:04 / 37:58 / 22:42 | 0.00% |
| Grafman Middle Distance Triathlon | 28 Jun | 30:28 / 2:22:49 / 1:41:01 | 0.00% |
| Bala Middle Distance Triathlon | 7 Jun | / / | 0.00% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 30 Apr | 26:34 | 75.25% |
| Gloucester 20 | 8 Mar | 2:30:16 | 69.25% |
| Portsmouth Coastal Half Marathon | 22 Feb | 1:35:46 | 69.92% |
| Bramley 20 | 15 Feb | 2:33:36 | 67.75% |
| Chiltern League Milton Keynes | 10 Jan | 40:06 | 60.79% |
2014 |
Date | Result | WAVA |
| Oxford Town & Gown 10k | 11 May | 40:46 | 74.70% |
| London Marathon | 13 Apr | 3:16:00 | 70.52% |
| Gloucester 20 | 16 Mar | 2:26:28 | 70.43% |
| Teddy Hall Relays | 12 Mar | 23:25 | 72.40% |
| Oxford Mail League Round 5: Harwell (Men) | 2 Mar | 38:55 | 65.65% |
| chiltern league campbell park | 8 Feb | 37:19 | 64.81% |
| Watford Half Marathon | 2 Feb | 1:31:26 | 72.61% |
2013 |
Date | Result | WAVA |
| Eynsham 10k | 24 Nov | 41:17 | 73.76% |
| The Thame Triathlon | 14 Jul | 7:04 / 29:00 / 21:19 | 0.00% |
| Oxford Town and Gown | 12 May | 40:42 | 74.22% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 2 May | 27:41 | 67.50% |
| Thames Trot | 2 Feb | 6:58:08 | 54.40% |
2012 |
Date | Result | WAVA |
| Luton Marathon | 18 Nov | 3:14:22 | 70.49% |
| Oxford Half Marathon | 14 Oct | 1:29:08 | 73.86% |
| Challenge Roth | 8 Jul | 58:50 / 5:09:44 / 3:26:33 | 0.00% |
| Oxford Town & Gown 10k | 13 May | 39:40 | 75.56% |
| Maidenhead Easter 10 | 6 Apr | 1:05:21 | 75.24% |
2011 |
Date | Result | WAVA |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 5 May | 24:42 | 78.41% |
| Maidenhead Easter 10 | 22 Apr | 1:05:42 | 74.24% |
2010 |
Date | Result | WAVA |
| Chippenham Half Marathon | 12 Sep | 1:33:47 | 69.04% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 6 May | 25:50 | 70.66% |
| Watford Half Marathon | 7 Feb | 1:31:40 | 70.05% |
2009 |
Date | Result | WAVA |
| Luton Marathon | 6 Dec | 3:10:41 | 70.00% |
| Chippenham Half Marathon | 13 Sep | 1:26:21 | 74.36% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 7 May | 24:58 | 76.38% |
| Maidenhead Easter 10 | 10 Apr | 1:06:17 | 72.40% |
| Watford Half Marathon | 1 Feb | 1:27:52 | 72.49% |
2008 |
Date | Result | WAVA |
| Headington 10K | 31 Aug | 38:15 | 76.56% |
2005 |
Date | Result | WAVA |
| Bletchingdon (Mota-Vation Series Race 2) | 2 Jun | 25:52 | 74.32% |
| Oxford Town & Gown 10K | 15 May | 36:56 | 76.92% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 5 May | 23:39 | 78.23% |
2004 |
Date | Result | WAVA |
| Bletchingdon (Mota-vation Series race 2) | 3 Jun | 27:13 | 64.09% |
| Maidenhead Easter 10 | 9 Apr | 1:02:48 | 73.50% |
1990 |
Date | Result | WAVA |
| Oxford Town & Gown 10k | 13 May | 36:48 | 72.96% |
1984 |
Date | Result | WAVA |
| Abingdon Marathon | 6 May | 2:45:27 | 77.40% |
| Milton Keynes Half Marathon | 8 Apr | 1:16:55 | 78.78% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2018 | 238 | 266 | 86 | 11 | 57 | 37 | 89 | 125 | 196 | 106 | 0 | 0 | 1212 |
| 2018 | 229 | 130 | 600 | 1174 | 1176 | 1398 | 1581 | 1301 | 918 | 315 | 0 | 0 | 8821 |
| 2018 | 5.6 | 2 | 5.5 | 4.2 | 5.9 | 6.6 | 11.5 | 6.9 | 6.5 | 0 | 0 | 0 | 54.8 |
| 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 |
| 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 |
| 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 |
| 2016 | 5.4 | 3.5 | 5.8 | 5.6 | 9 | 5.8 | 5.2 | 4 | 3.2 | 3.3 | 0 | 0 | 50.8 |
| 2015 | 148 | 188 | 44 | 34 | 68 | 39 | 17 | 54 | 125 | 151 | 185 | 288 | 1341 |
| 2015 | 310 | 305 | 1058 | 953 | 1048 | 568 | 1382 | 1376 | 424 | 461 | 237 | 106 | 8227 |
| 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 |
| 2014 | 205 | 172 | 131 | 68 | 81 | 12 | 111 | 63 | 0 | 0 | 41 | 100 | 983 |
| 2014 | 0 | 80 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 409 | 331 | 820 |
| 2014 | 0 | 2.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.2 |
| 2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 7 | 17 |
| 2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 14 | 25 | 39 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 107 | 0 | 0 | 107 |
| 1990 | 1.9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.9 |
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Wed 19th Sep
Sep 19
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Thu 20th Sep
Sep 20
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Fri 21st Sep
Sep 21
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Sat 22nd Sep
Sep 22
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Sun 23rd Sep
Sep 23
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Mon 24th Sep
Sep 24
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Tue 25th Sep
Sep 25
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20.6mi,
1:06:59 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:46(2:15/km) 112/119bpm 74cal 86/91rpm 184/222W 26.59/27.98kmph 2) 3km - 5:50(1:57/km) 124/127bpm 75cal 89/100rpm 214/270W 30.83/34.63kmph 3) 3km - 6:23(2:08/km) 119/126bpm 72cal 90/98rpm 189/224W 28.23/31.51kmph 4) 3km - 5:38(1:53/km) 124/127bpm 72cal 92/99rpm 213/267W 31.95/34.33kmph 5) 3km - 6:20(2:07/km) 116/124bpm 68cal 91/103rpm 181/254W 28.41/31.78kmph 6) 3km - 5:38(1:53/km) 122/125bpm 72cal 92/97rpm 213/253W 31.99/32.99kmph 7) 3km - 6:16(2:05/km) 116/124bpm 69cal 92/98rpm 184/214W 28.73/32.45kmph 8) 3km - 5:37(1:52/km) 122/126bpm 72cal 93/99rpm 215/238W 32.05/33.59kmph 9) 3km - 6:20(2:07/km) 117/125bpm 69cal 91/98rpm 182/224W 28.45/31.91kmph 10) 3km - 5:36(1:52/km) 126/130bpm 72cal 93/97rpm 216/250W 32.16/32.99kmph 11) 3km - 6:20(2:07/km) 118/126bpm 69cal 91/97rpm 183/234W 28.41/32.31kmph 12) 0.12km - 16(2:09/km) 116/117bpm 2cal 82/94rpm 167/197W 27.94/29.36kmph  Add a comment
5mi,
38:42Running - Steady-State
Knee OK, Wrist rather sore :-/
=== 1) 2km - 9:35(4:48/km) 126/137bpm 118cal 12.52/14.08kmph 2) 2km - 9:43(4:52/km) 135/143bpm 130cal 12.35/14.64kmph 3) 2km - 9:33(4:46/km) 138/147bpm 129cal 12.57/13.37kmph 4) 2km - 9:47(4:53/km) 139/145bpm 131cal 12.27/13.3kmph 5) 0.02km - 4(4:12/km) 136/137bpm 1cal 14.26/12.23kmph Add a comment |
4.2mi,
21:06 Cycling - Recovery
A test of the wrist
=== 1) 6.76km - 21:06(3:07/km) 209cal 19.22/38.7kmph Add a comment
20.6mi,
1:07:18Cycling - Turbo Trainer
2x6x2min(2min) @ 280W (112%) brisk
=== 1) 4.19km - 10:01(2:23/km) 110/117bpm 110cal 88/93rpm 184/263W 25.11/29.12kmph 2) 1.18km - 2:00(1:41/km) 133/142bpm 33cal 96/100rpm 278/349W 35.48/36.78kmph 3) 0.86km - 2:00(2:20/km) 125/142bpm 21cal 89/99rpm 180/328W 25.74/34.93kmph 4) 1.2km - 2:00(1:40/km) 134/143bpm 33cal 98/103rpm 281/353W 35.87/37.12kmph 5) 0.86km - 2:00(2:20/km) 126/143bpm 21cal 89/102rpm 178/287W 25.66/34.46kmph 6) 1.2km - 2:00(1:40/km) 135/143bpm 33cal 98/105rpm 280/399W 35.97/39.2kmph 7) 0.87km - 2:00(2:17/km) 126/144bpm 21cal 91/102rpm 183/315W 26.25/33.42kmph 8) 1.2km - 2:00(1:40/km) 136/144bpm 33cal 98/104rpm 279/377W 35.93/38.06kmph 9) 0.87km - 2:00(2:17/km) 128/144bpm 21cal 91/98rpm 183/317W 26.2/35.61kmph 10) 1.2km - 2:00(1:40/km) 136/144bpm 33cal 98/105rpm 280/404W 35.89/37.69kmph 11) 0.88km - 2:00(2:17/km) 129/145bpm 21cal 91/99rpm 183/263W 26.37/33.86kmph 12) 1.2km - 2:00(1:40/km) 138/146bpm 33cal 99/106rpm 279/349W 36.13/38.43kmph 13) 0.88km - 2:00(2:17/km) 130/145bpm 21cal 91/100rpm 181/292W 26.28/34.8kmph 14) 1.73km - 4:00(2:19/km) 118/121bpm 44cal 91/97rpm 183/300W 25.98/35.91kmph 15) 1.2km - 2:00(1:40/km) 137/145bpm 33cal 98/104rpm 280/393W 35.99/38.22kmph 16) 0.88km - 2:00(2:17/km) 131/145bpm 21cal 91/101rpm 182/306W 26.29/36.45kmph 17) 1.2km - 2:00(1:40/km) 138/146bpm 33cal 99/101rpm 281/363W 36.07/36.95kmph 18) 0.87km - 2:00(2:17/km) 131/146bpm 21cal 91/104rpm 182/272W 26.24/33.42kmph 19) 1.21km - 2:00(1:39/km) 139/148bpm 33cal 99/103rpm 281/409W 36.21/37.39kmph 20) 0.88km - 2:00(2:17/km) 131/147bpm 21cal 91/101rpm 183/325W 26.32/37.12kmph 21) 1.21km - 2:00(1:39/km) 140/148bpm 33cal 99/108rpm 282/370W 36.37/39.2kmph 22) 0.87km - 2:00(2:17/km) 132/148bpm 21cal 91/107rpm 181/287W 26.18/35.61kmph 23) 1.21km - 2:00(1:39/km) 140/149bpm 33cal 99/106rpm 282/380W 36.36/38.06kmph 24) 0.88km - 2:00(2:17/km) 133/149bpm 21cal 91/98rpm 181/305W 26.25/35.91kmph 25) 1.21km - 2:00(1:39/km) 139/148bpm 33cal 99/103rpm 281/355W 36.2/37.69kmph 26) 0.88km - 2:00(2:17/km) 133/149bpm 21cal 91/99rpm 180/261W 26.32/35.61kmph Add a comment
3.7mi,
29:05Running - Steady-State
Steady easy
=== 1) 2km - 9:41(4:50/km) 126/135bpm 120cal 12.39/13.23kmph 2) 2km - 9:37(4:48/km) 138/145bpm 133cal 12.49/13.47kmph 3) 2km - 9:43(4:52/km) 137/144bpm 131cal 12.34/13.77kmph 4) 0.01km - 5(5:21/km) 135/135bpm 11.2/10.81kmph Add a comment |
1.9mi,
9:22 Cycling - Commuting
Split Summary
=== 1) 2.99km - 9:22(3:08/km) 81cal 19.17/27.21kmph Add a comment
32.9mi,
1:52:53Cycling - Road Biking
Split Summary
=== 1) 10km - 20:19(2:02/km) 107/134bpm 156cal 72/125rpm 128/404W 29.52/43.23kmph 2) 10km - 20:13(2:01/km) 121/138bpm 203cal 78/98rpm 168/471W 29.67/44.2kmph 3) 10km - 20:05(2:01/km) 120/140bpm 203cal 79/105rpm 169/449W 29.86/45.85kmph 4) 10km - 21:00(2:06/km) 124/136bpm 228cal 81/101rpm 181/409W 28.58/38.9kmph 5) 10km - 23:49(2:23/km) 119/136bpm 233cal 76/105rpm 163/516W 25.2/46.39kmph 6) 2.97km - 7:27(2:31/km) 111/124bpm 56cal 66/96rpm 126/526W 23.9/28.92kmph Add a comment
4.4mi,
33:34Running - Steady-State
Split Summary
=== 1) 2km - 9:34(4:47/km) 129/139bpm 124cal 12.55/13.27kmph 2) 2km - 9:34(4:47/km) 137/143bpm 132cal 12.54/15.12kmph 3) 2km - 9:30(4:45/km) 140/144bpm 133cal 12.63/16.86kmph 4) 1.01km - 4:56(4:53/km) 139/144bpm 68cal 12.28/13.84kmph Add a comment |
11.9mi,
42:14 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 7:24(2:28/km) 113/119bpm 82cal 86/92rpm 186/258W 24.35/30.16kmph 2) 3km - 6:26(2:09/km) 125/128bpm 82cal 89/94rpm 215/233W 27.99/29.12kmph 3) 3km - 6:55(2:18/km) 119/127bpm 78cal 91/100rpm 188/237W 26.02/28.58kmph 4) 3km - 6:08(2:03/km) 127/129bpm 80cal 94/97rpm 218/239W 29.36/30.06kmph 5) 3km - 6:45(2:15/km) 122/129bpm 77cal 93/98rpm 191/222W 26.65/29.36kmph 6) 3km - 6:05(2:02/km) 129/132bpm 80cal 94/99rpm 220/244W 29.59/30.77kmph 7) 1.13km - 2:31(2:14/km) 125/131bpm 28cal 93/98rpm 189/217W 26.81/28.72kmph Add a comment
48.6mi,
2:40:22Cycling - Road Biking
Split Summary
=== 1) 10km - 24:55(2:30/km) 123/143bpm 262cal 24.08/39.03kmph 2) 10km - 20:27(2:03/km) 131/144bpm 227cal 29.35/50.96kmph 3) 10km - 20:15(2:01/km) 130/141bpm 203cal 29.64/38.66kmph 4) 10km - 19:38(1:58/km) 127/136bpm 158cal 30.55/35.97kmph 5) 10km - 18:52(1:53/km) 124/131bpm 126cal 31.82/35.81kmph 6) 10km - 18:40(1:52/km) 126/134bpm 149cal 32.14/39.5kmph 7) 10km - 19:52(1:59/km) 126/136bpm 141cal 30.2/35.57kmph 8) 8.18km - 17:44(2:10/km) 121/131bpm 95cal 27.69/46.86kmph Add a comment |
4.8mi,
22:32 Cycling - Recovery
Split Summary
=== 1) 7.73km - 22:32(2:55/km) 206cal 20.58/31.68kmph Add a comment
19.9mi,
2:31:27Running - Long Run
Not the Draycote Water 20, far too cold + wet this morning for 4½ laps of a reservoir. L knee twinging a bit towards the end - clearly not 100% after Tuesday's fall.
=== 1) 2km - 9:36(4:48/km) 132/152bpm 127cal 12.49/13.2kmph 2) 2km - 9:23(4:42/km) 135/141bpm 124cal 12.79/13.87kmph 3) 2km - 9:08(4:34/km) 130/136bpm 113cal 13.14/13.81kmph 4) 2km - 9:18(4:39/km) 138/142bpm 127cal 12.89/13.4kmph 5) 2km - 9:32(4:46/km) 142/152bpm 132cal 12.58/13.27kmph 6) 2km - 9:26(4:43/km) 136/146bpm 122cal 12.71/13.13kmph 7) 2km - 9:26(4:43/km) 136/144bpm 121cal 12.71/13.37kmph 8) 2km - 9:30(4:45/km) 135/146bpm 115cal 12.64/13.71kmph 9) 2km - 9:34(4:47/km) 136/144bpm 113cal 12.55/17.06kmph 10) 2km - 9:24(4:42/km) 137/144bpm 114cal 12.76/13.6kmph 11) 2km - 9:19(4:40/km) 138/145bpm 112cal 12.87/17.84kmph 12) 2km - 9:23(4:41/km) 142/147bpm 122cal 12.79/17.33kmph 13) 2km - 9:26(4:43/km) 138/146bpm 102cal 12.72/16.23kmph 14) 2km - 9:29(4:44/km) 140/146bpm 111cal 12.66/13.5kmph 15) 2km - 9:31(4:45/km) 144/149bpm 122cal 12.61/14.95kmph 16) 2km - 9:54(4:57/km) 146/151bpm 126cal 12.12/14.64kmph 17) 0.02km - 6(5:38/km) 125/138bpm 10.64/12.83kmph Add a comment |
37.2mi,
2:09:13 Cycling - Road Biking
Split Summary
=== 1) 20km - 43:32(2:11/km) 111/134bpm 425cal 74/101rpm 163/389W 27.56/59.89kmph 2) 20km - 41:31(2:05/km) 116/134bpm 442cal 78/102rpm 177/386W 28.9/43.77kmph 3) 19.78km - 44:10(2:14/km) 112/140bpm 416cal 73/107rpm 157/551W 26.87/55.73kmph Add a comment
4.2mi,
19:10Cycling - Recovery
Split Summary
=== 1) 6.77km - 19:10(2:50/km) 201cal 21.2/35.2kmph Add a comment
3.7mi,
31:03Running - Easy
Split Summary
=== 1) 2km - 10:22(5:11/km) 122/129bpm 120cal 11.57/12.39kmph 2) 2km - 10:07(5:04/km) 121/127bpm 108cal 11.86/13.37kmph 3) 2km - 10:27(5:14/km) 125/132bpm 114cal 11.48/12.63kmph 4) 0.02km - 6(4:24/km) 120/121bpm 1cal 13.62/12.56kmph Add a comment |
6.7mi,
29:35 Cycling - Maintenance
Test ride of PT hub
=== 1) 10.79km - 29:35(2:44/km) 206cal 62/95rpm 116/620W 21.89/32.45kmph Add a comment
17.5mi,
55:40Cycling - Turbo Trainer
4x8min (2min) @ 266W
=== 1) 4.27km - 10:00(2:20/km) 114/126bpm 116cal 90/130rpm 195/389W 25.63/36.95kmph 2) 4.45km - 8:00(1:48/km) 136/140bpm 126cal 96/100rpm 264/344W 33.39/34.4kmph 3) 0.84km - 2:00(2:23/km) 126/140bpm 21cal 87/99rpm 179/344W 25.24/35.74kmph 4) 4.5km - 8:00(1:47/km) 139/143bpm 127cal 97/109rpm 266/402W 33.71/39.4kmph 5) 0.86km - 2:00(2:19/km) 127/142bpm 22cal 90/101rpm 186/289W 25.86/33.42kmph 6) 4.5km - 8:00(1:47/km) 142/145bpm 127cal 97/106rpm 267/389W 33.76/38.22kmph 7) 0.86km - 2:00(2:19/km) 131/143bpm 22cal 89/97rpm 185/278W 25.83/33.62kmph 8) 4.52km - 8:00(1:46/km) 143/147bpm 128cal 98/104rpm 267/369W 33.87/37.69kmph 9) 0.87km - 2:00(2:19/km) 133/147bpm 22cal 91/97rpm 186/223W 25.97/30.23kmph 10) 2.44km - 5:40(2:20/km) 122/124bpm 64cal 90/98rpm 189/241W 25.8/29.83kmph Add a comment
5.3mi,
41:14Running - Steady-State
Split Summary
=== 1) 2km - 9:42(4:51/km) 124/134bpm 128cal 12.37/13.03kmph 2) 2km - 9:32(4:46/km) 130/136bpm 119cal 12.59/13.17kmph 3) 2km - 9:21(4:41/km) 126/134bpm 106cal 12.83/14.38kmph 4) 2km - 9:51(4:55/km) 139/166bpm 127cal 12.19/13.13kmph 5) 0.5km - 2:48(5:36/km) 171/179bpm 38cal 10.71/61.84kmph Add a comment |
|
Wed 26th Sep
Sep 26
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Thu 27th Sep
Sep 27
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Fri 28th Sep
Sep 28
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Sat 29th Sep
Sep 29
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Sun 30th Sep
Sep 30
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Mon 1st Oct
Oct 1
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Tue 2nd Oct
Oct 2
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|
40.3mi,
2:19:51 Cycling - Road Biking
Split Summary
=== 1) 10km - 21:38(2:10/km) 109/138bpm 182cal 68/137rpm 141/450W 27.74/52.3kmph 2) 10km - 19:57(2:00/km) 122/137bpm 216cal 79/99rpm 181/325W 30.09/48.51kmph 3) 10km - 21:00(2:06/km) 120/138bpm 217cal 80/107rpm 173/357W 28.58/48.67kmph 4) 10km - 20:36(2:04/km) 118/136bpm 215cal 81/103rpm 174/337W 29.12/49.78kmph 5) 10km - 21:15(2:08/km) 114/131bpm 205cal 77/101rpm 161/378W 28.23/46.72kmph 6) 10km - 23:38(2:22/km) 113/134bpm 206cal 71/102rpm 146/681W 25.39/41.58kmph 7) 4.8km - 11:47(2:27/km) 105/125bpm 76cal 64/118rpm 109/650W 24.44/41.65kmph Add a comment
2.5mi,
12:29Cycling - Commuting
Split Summary
=== 1) 4.04km - 12:29(3:05/km) 114cal 19.41/30.33kmph Add a comment
5mi,
39:53Running - Steady-State
Split Summary
=== 1) 2km - 9:43(4:52/km) 133/155bpm 128cal 12.34/13.47kmph 2) 2km - 10:13(5:06/km) 138/150bpm 146cal 11.75/15.82kmph 3) 2km - 10:29(5:14/km) 136/151bpm 139cal 11.45/15.79kmph 4) 2km - 9:24(4:42/km) 135/143bpm 121cal 12.77/14.08kmph 5) 0.01km - 4(4:53/km) 130/130bpm 12.27/12.06kmph Add a comment |
71.1mi,
3:47:24 Cycling - Road Biking
Split Summary
=== 1) 10km - 23:30(2:21/km) 123/141bpm 235cal 74/104rpm 167/546W 25.53/40.44kmph 2) 10km - 19:27(1:57/km) 127/141bpm 212cal 82/104rpm 182/339W 30.86/52.77kmph 3) 10km - 20:01(2:00/km) 127/135bpm 228cal 83/105rpm 190/593W 29.97/37.32kmph 4) 10km - 20:31(2:03/km) 128/140bpm 237cal 83/104rpm 193/444W 29.24/42.43kmph 5) 10km - 19:57(2:00/km) 127/138bpm 221cal 83/110rpm 185/343W 30.09/39.5kmph 6) 10km - 19:52(1:59/km) 124/142bpm 199cal 79/124rpm 167/490W 30.19/54.99kmph 7) 10km - 18:22(1:50/km) 124/133bpm 183cal 83/101rpm 166/415W 32.66/39.64kmph 8) 10km - 17:44(1:46/km) 126/132bpm 179cal 82/104rpm 169/353W 33.83/40.88kmph 9) 10km - 18:09(1:49/km) 127/132bpm 186cal 83/101rpm 172/486W 33.06/42.06kmph 10) 10km - 19:30(1:57/km) 129/139bpm 207cal 79/105rpm 177/625W 30.77/36.35kmph 11) 10km - 20:19(2:02/km) 126/138bpm 199cal 77/103rpm 164/560W 29.54/49.98kmph 12) 4.36km - 10:01(2:18/km) 121/133bpm 81cal 70/95rpm 136/457W 26.08/32.21kmph Add a comment
6mi,
27:58Cycling - Commuting
Dentist
=== 1) 9.66km - 27:58(2:54/km) 265cal 20.73/35.91kmph Add a comment
4.7mi,
35:48Running - Steady-State
Split Summary
=== 1) 2km - 9:28(4:44/km) 127/138bpm 119cal 12.68/16.63kmph 2) 2km - 9:30(4:45/km) 135/143bpm 128cal 12.64/13.87kmph 3) 2km - 9:25(4:43/km) 136/143bpm 127cal 12.74/15.72kmph 4) 1.53km - 7:25(4:50/km) 137/144bpm 99cal 12.41/14.98kmph Add a comment |
23mi,
1:23:05 Cycling - Road Biking
Split Summary
=== 1) 10km - 23:27(2:21/km) 105/125bpm 208cal 70/97rpm 148/440W 25.58/52.2kmph 2) 10km - 21:54(2:11/km) 108/128bpm 197cal 73/104rpm 150/362W 27.4/38.53kmph 3) 10km - 21:43(2:10/km) 112/129bpm 211cal 78/105rpm 163/351W 27.64/42.73kmph 4) 7km - 16:01(2:17/km) 100/130bpm 108cal 68/96rpm 113/661W 26.22/44.1kmph Add a comment
3.7mi,
28:26Running - Steady-State
Split Summary
=== 1) 2km - 9:21(4:40/km) 121/135bpm 111cal 12.83/14.38kmph 2) 2km - 9:35(4:47/km) 129/136bpm 124cal 12.52/13.67kmph 3) 2km - 9:27(4:43/km) 131/139bpm 118cal 12.71/15.82kmph 4) 0.02km - 4(4:26/km) 125/126bpm 13.51/14.81kmph Add a comment |
2.1mi,
10:06 Cycling - Commuting
Split Summary
=== 1) 3.38km - 10:06(2:59/km) 98cal 20.1/28.45kmph Add a comment
1.9mi,
57:13Swimming - Pool
1:54.4 Slow swimming! Struggled to make a paddle with my left hand too.
=== 1) 3km - 57:13(19:04/km) 600cal 22/26rpm 3.15/3.69kmph Add a comment
1.9mi,
8:05Cycling - Commuting
Split Summary
=== 1) 3.02km - 8:05(2:41/km) 82cal 22.4/34.36kmph Add a comment
0mi,
45:00Cross-Training - Gardening Add a comment
15.9mi,
1:58:12Running - Medium Long Run
Felt great, lovely morning for it, cold and sunny. Left ITB a bit tight
=== 1) 2km - 9:28(4:44/km) 131/144bpm 131cal 12.68/13.5kmph 2) 2km - 9:15(4:38/km) 139/144bpm 131cal 12.97/13.54kmph 3) 2km - 9:04(4:32/km) 131/138bpm 114cal 13.24/14.28kmph 4) 2km - 9:08(4:34/km) 140/153bpm 128cal 13.14/13.6kmph 5) 2km - 9:22(4:41/km) 139/146bpm 124cal 12.82/13.84kmph 6) 2km - 9:20(4:40/km) 138/151bpm 116cal 12.86/13.54kmph 7) 2km - 9:21(4:41/km) 138/145bpm 118cal 12.83/15.18kmph 8) 2km - 9:34(4:47/km) 138/145bpm 110cal 12.54/14.14kmph 9) 2km - 9:18(4:39/km) 138/145bpm 124cal 12.91/16.79kmph 10) 2km - 9:14(4:37/km) 136/144bpm 135cal 13/13.5kmph 11) 2km - 9:07(4:34/km) 132/142bpm 134cal 13.16/14.51kmph 12) 2km - 9:08(4:34/km) 146/153bpm 134cal 13.13/13.84kmph 13) 1.51km - 6:53(4:33/km) 141/149bpm 100cal 13.18/14.11kmph Add a comment |
4mi,
18:18 Cycling - Maintenance
Split Summary
=== 1) 6.47km - 18:18(2:50/km) 125cal 63/87rpm 114/368W 21.22/37.56kmph Add a comment
72.6mi,
4:17:12Cycling - Road Biking
Split Summary
=== 1) 10km - 23:56(2:24/km) 115/136bpm 206cal 70/116rpm 144/529W 25.07/58.72kmph 2) 10km - 21:21(2:08/km) 121/139bpm 219cal 79/102rpm 171/390W 28.11/47.16kmph 3) 10km - 22:36(2:16/km) 123/132bpm 256cal 81/103rpm 189/428W 26.55/46.89kmph 4) 10km - 23:16(2:20/km) 119/133bpm 242cal 76/103rpm 173/341W 25.79/51.43kmph 5) 10km - 21:59(2:12/km) 115/135bpm 214cal 79/115rpm 163/409W 27.28/49.08kmph 6) 10km - 25:41(2:34/km) 116/135bpm 249cal 72/146rpm 162/334W 23.36/52.07kmph 7) 10km - 19:37(1:58/km) 107/129bpm 143cal 76/121rpm 122/328W 30.6/45.18kmph 8) 10km - 19:35(1:58/km) 114/123bpm 185cal 81/101rpm 158/311W 30.63/34.77kmph 9) 10km - 18:58(1:54/km) 116/125bpm 182cal 81/100rpm 161/311W 31.62/35.41kmph 10) 10km - 21:53(2:11/km) 116/130bpm 197cal 74/112rpm 150/442W 27.43/36.41kmph 11) 10km - 21:57(2:12/km) 116/136bpm 200cal 74/103rpm 153/599W 27.34/50.18kmph 12) 6.79km - 16:23(2:25/km) 113/131bpm 129cal 70/127rpm 132/565W 24.85/35.47kmph Add a comment |
40.3mi,
2:19:57 Cycling - Road Biking
Split Summary
=== 1) 10km - 21:37(2:10/km) 106/133bpm 178cal 69/135rpm 138/814W 27.75/51.02kmph 2) 10km - 19:27(1:57/km) 114/121bpm 194cal 79/98rpm 166/452W 30.84/36.95kmph 3) 10km - 20:38(2:04/km) 116/133bpm 208cal 79/105rpm 168/413W 29.08/43.43kmph 4) 10km - 20:53(2:05/km) 116/130bpm 212cal 80/106rpm 170/392W 28.74/37.45kmph 5) 10km - 20:21(2:02/km) 110/123bpm 185cal 78/101rpm 152/476W 29.47/45.31kmph 6) 10km - 24:55(2:30/km) 112/132bpm 222cal 71/142rpm 149/558W 24.08/59.59kmph 7) 4.86km - 12:05(2:29/km) 105/120bpm 77cal 64/95rpm 107/479W 24.15/42.22kmph Add a comment
5mi,
38:49Running - Steady-State
Split Summary
=== 1) 2km - 9:45(4:53/km) 173/198bpm 133cal 12.31/13.87kmph 2) 2km - 9:39(4:50/km) 158/198bpm 133cal 12.43/13.17kmph 3) 2km - 9:32(4:46/km) 148/171bpm 128cal 12.58/14.54kmph 4) 2km - 9:47(4:54/km) 132/143bpm 129cal 12.27/14.21kmph 5) 0.02km - 5(4:36/km) 132/133bpm 1cal 13.04/12.77kmph Add a comment |
21.2mi,
1:03:57 Cycling - Turbo Trainer
8x3min(3min) @ 285W
=== 1) 4.57km - 10:12(2:14/km) 112/125bpm 114cal 86/125rpm 187/439W 26.88/38.8kmph 2) 1.93km - 3:00(1:33/km) 137/147bpm 51cal 99/107rpm 284/379W 38.59/40.64kmph 3) 1.39km - 3:00(2:10/km) 124/147bpm 32cal 88/101rpm 183/367W 27.77/40.88kmph 4) 1.93km - 3:00(1:33/km) 140/148bpm 50cal 100/110rpm 282/395W 38.64/42.43kmph 5) 1.4km - 3:00(2:09/km) 127/148bpm 32cal 89/98rpm 183/247W 28/36.08kmph 6) 1.95km - 3:00(1:32/km) 142/150bpm 51cal 101/111rpm 285/463W 38.93/42.43kmph 7) 1.41km - 3:00(2:08/km) 128/150bpm 33cal 89/104rpm 186/346W 28.22/39.4kmph 8) 1.95km - 3:00(1:32/km) 145/152bpm 51cal 101/110rpm 285/411W 39.02/41.75kmph 9) 1.41km - 3:00(2:08/km) 131/152bpm 33cal 90/100rpm 185/252W 28.21/35.74kmph 10) 1.96km - 3:00(1:32/km) 146/154bpm 51cal 101/117rpm 285/554W 39.12/45.18kmph 11) 1.41km - 3:00(2:07/km) 132/154bpm 33cal 90/102rpm 186/295W 28.29/38.22kmph 12) 1.95km - 3:00(1:32/km) 148/154bpm 51cal 100/111rpm 284/461W 38.93/43.4kmph 13) 1.42km - 3:00(2:07/km) 132/154bpm 33cal 90/101rpm 186/288W 28.35/38.63kmph 14) 1.95km - 3:00(1:32/km) 149/156bpm 51cal 100/109rpm 284/439W 38.95/41.52kmph 15) 1.41km - 3:00(2:07/km) 134/155bpm 33cal 90/102rpm 186/327W 28.3/39kmph 16) 1.98km - 3:00(1:31/km) 151/159bpm 51cal 102/109rpm 287/401W 39.51/42.19kmph 17) 1.42km - 3:00(2:07/km) 135/158bpm 33cal 90/102rpm 184/252W 28.36/38.22kmph 18) 2.67km - 5:45(2:09/km) 125/130bpm 63cal 89/97rpm 184/218W 27.89/29.93kmph Add a comment
2.7mi,
13:12Cycling - Commuting
Split Summary
=== 1) 4.34km - 13:12(3:03/km) 129cal 19.72/29.39kmph Add a comment
4.7mi,
35:46Running - Steady-State
Split Summary
=== 1) 2km - 9:32(4:46/km) 135/157bpm 131cal 12.59/16.73kmph 2) 2km - 9:34(4:47/km) 136/147bpm 131cal 12.55/13.64kmph 3) 2km - 9:25(4:43/km) 137/143bpm 127cal 12.73/16.16kmph 4) 1.51km - 7:15(4:48/km) 137/143bpm 97cal 12.5/15.72kmph Add a comment |
|
Wed 3rd Oct
Oct 3
|
Thu 4th Oct
Oct 4
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Fri 5th Oct
Oct 5
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Sat 6th Oct
Oct 6
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Sun 7th Oct
Oct 7
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Mon 8th Oct
Oct 8
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Tue 9th Oct
Oct 9
|
|
7.7mi,
36:57 Cycling - Commuting
Dentist etc.
=== 1) 12.36km - 36:57(2:59/km) 330cal 20.08/34.46kmph Add a comment
19.9mi,
2:32:57Running - Long Run
A bit of a plod. Heavy legs from last night's turbo intervals
=== 1) 2km - 9:37(4:48/km) 132/141bpm 129cal 12.48/13.07kmph 2) 2km - 9:30(4:45/km) 135/142bpm 125cal 12.63/13.23kmph 3) 2km - 9:14(4:37/km) 130/136bpm 114cal 13/13.71kmph 4) 2km - 9:20(4:40/km) 136/139bpm 122cal 12.86/13.71kmph 5) 2km - 9:34(4:47/km) 137/142bpm 126cal 12.55/13.27kmph 6) 2km - 9:29(4:44/km) 135/146bpm 111cal 12.66/13.64kmph 7) 2km - 9:33(4:47/km) 135/143bpm 113cal 12.56/13.23kmph 8) 2km - 9:40(4:50/km) 135/145bpm 106cal 12.4/13.71kmph 9) 2km - 9:32(4:46/km) 135/144bpm 102cal 12.59/14.34kmph 10) 2km - 9:30(4:45/km) 137/145bpm 108cal 12.63/13.64kmph 11) 2km - 9:32(4:46/km) 138/147bpm 106cal 12.59/13.37kmph 12) 2km - 9:32(4:46/km) 140/146bpm 114cal 12.58/18.34kmph 13) 2km - 9:33(4:46/km) 138/146bpm 99cal 12.57/14.41kmph 14) 2km - 9:35(4:48/km) 141/146bpm 112cal 12.51/13.23kmph 15) 2km - 9:42(4:51/km) 142/147bpm 113cal 12.38/12.93kmph 16) 2km - 9:58(4:59/km) 144/149bpm 121cal 12.04/13.71kmph 17) 0.02km - 6(5:21/km) 137/138bpm 11.21/12.39kmph Add a comment |
38.3mi,
2:11:57 Cycling - Road Biking
Split Summary
=== 1) 10km - 21:03(2:06/km) 110/130bpm 201cal 75/91rpm 160/431W 28.5/44.84kmph 2) 10km - 20:19(2:02/km) 122/141bpm 236cal 81/102rpm 194/382W 29.53/51.09kmph 3) 10km - 20:53(2:05/km) 115/135bpm 208cal 74/99rpm 166/439W 28.73/45.68kmph 4) 10km - 20:26(2:03/km) 115/135bpm 214cal 73/106rpm 175/387W 29.35/45.99kmph 5) 10km - 22:13(2:13/km) 115/133bpm 217cal 71/133rpm 164/358W 27.01/51.26kmph 6) 10km - 23:08(2:19/km) 107/125bpm 181cal 69/106rpm 131/436W 25.93/51.97kmph 7) 1.61km - 3:54(2:25/km) 107/122bpm 25cal 70/102rpm 109/533W 24.85/28.22kmph Add a comment
4.4mi,
36:07Running - Easy
Split Summary
=== 1) 2km - 10:13(5:07/km) 125/134bpm 123cal 11.74/25.93kmph 2) 2km - 10:47(5:23/km) 128/136bpm 130cal 11.13/13.37kmph 3) 2km - 9:50(4:55/km) 126/133bpm 109cal 12.19/18.75kmph 4) 1.01km - 5:17(5:13/km) 127/134bpm 58cal 11.5/12.8kmph Add a comment |
1.9mi,
9:32 Cycling - Commuting
Split Summary
=== 1) 3.04km - 9:32(3:08/km) 74cal 19.12/28.62kmph Add a comment
34mi,
2:03:58Cycling - Road Biking
A slow hard ride until I noticed the back brake binding badly when I stopped to turn on lights, d'oh
=== 1) 10km - 23:56(2:24/km) 121/138bpm 254cal 71/98rpm 177/550W 25.07/59.25kmph 2) 10km - 20:38(2:04/km) 125/142bpm 232cal 79/95rpm 188/350W 29.08/46.83kmph 3) 10km - 22:42(2:16/km) 128/139bpm 271cal 79/98rpm 199/330W 26.43/34.1kmph 4) 10km - 20:34(2:03/km) 118/133bpm 206cal 81/98rpm 168/354W 29.18/38.33kmph 5) 10km - 23:21(2:20/km) 118/134bpm 237cal 78/93rpm 169/305W 25.69/44.37kmph 6) 4.7km - 12:47(2:43/km) 104/132bpm 91cal 68/163rpm 119/471W 22.08/28.99kmph Add a comment
5mi,
38:08Running - Steady-State
Split Summary
=== 1) 2km - 9:23(4:41/km) 126/138bpm 121cal 12.8/15.35kmph 2) 2km - 9:26(4:43/km) 134/139bpm 125cal 12.72/13.54kmph 3) 2km - 9:50(4:55/km) 135/147bpm 126cal 12.21/13.44kmph 4) 2km - 9:25(4:42/km) 137/142bpm 123cal 12.75/13.91kmph 5) 0.02km - 5(4:32/km) 136/136bpm 1cal 13.23/12.43kmph Add a comment |
20.6mi,
1:14:03 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 7:43(2:34/km) 107/113bpm 78cal 87/95rpm 168/211W 23.31/25.06kmph 2) 3km - 7:01(2:20/km) 115/119bpm 75cal 89/97rpm 178/241W 25.66/30.06kmph 3) 3km - 6:02(2:01/km) 125/128bpm 78cal 90/94rpm 218/251W 29.84/31.14kmph 4) 3km - 6:40(2:13/km) 120/128bpm 75cal 89/94rpm 188/233W 26.98/29.93kmph 5) 3km - 7:10(2:23/km) 116/120bpm 73cal 91/98rpm 171/222W 25.1/27.58kmph 6) 3km - 5:55(1:58/km) 129/133bpm 78cal 91/96rpm 221/276W 30.46/31.78kmph 7) 3km - 6:32(2:11/km) 124/133bpm 75cal 91/98rpm 192/237W 27.54/29.12kmph 8) 3km - 7:09(2:23/km) 118/124bpm 73cal 92/99rpm 171/228W 25.19/27.01kmph 9) 3km - 5:53(1:58/km) 129/133bpm 78cal 92/98rpm 223/276W 30.63/31.51kmph 10) 3km - 6:35(2:12/km) 124/133bpm 75cal 91/95rpm 190/223W 27.37/30.77kmph 11) 3km - 7:07(2:22/km) 119/124bpm 72cal 92/98rpm 171/221W 25.31/29.46kmph 12) 0.12km - 17(2:19/km) 119/120bpm 2cal 91/110rpm 159/274W 25.89/29.46kmph Add a comment
1.5mi,
7:28Cycling - Commuting
Split Summary
=== 1) 2.41km - 7:28(3:06/km) 63cal 19.32/27.38kmph Add a comment
4.1mi,
33:21Running - Easy
Split Summary
=== 1) 2km - 10:09(5:04/km) 131/143bpm 133cal 11.83/14.44kmph 2) 2km - 10:35(5:18/km) 131/140bpm 135cal 11.33/13.87kmph 3) 2km - 9:58(4:59/km) 126/133bpm 110cal 12.03/13.44kmph 4) 0.51km - 2:39(5:14/km) 125/129bpm 29cal 11.47/12.26kmph Add a comment |
6.6mi,
29:39 Cycling - Recovery
Split Summary
=== 1) 10km - 27:44(2:46/km) 101/123bpm 160cal 21.63/31.44kmph 2) 0.59km - 1:55(3:16/km) 104/113bpm 10cal 18.37/22.87kmph Add a comment
0.8mi,
6:32Running - Warm Down
Split Summary
=== 1) 1km - 5:25(5:25/km) 122/129bpm 66cal 11.07/12.23kmph 2) 0.23km - 1:07(4:56/km) 126/130bpm 15cal 12.17/12.19kmph Add a comment
13.2mi,
1:28:05Running - Race
Cricklade half-marathon 1:28:01. The abbreviated run-up (I've only been running well for the last 5 weeks) and a lack of much speed work/tempo running showed: I felt like I was flat out the whole way and although feeling good, couldn't turn my legs over faster. Pretty happy with my race though, 1min faster than 2016. First outing for the new Fetch vest.
=== 1) 1km - 4:03(4:03/km) 141/154bpm 57cal 14.84/20.39kmph 2) 1km - 4:14(4:14/km) 158/162bpm 67cal 14.2/14.51kmph 3) 1km - 4:05(4:05/km) 149/158bpm 60cal 14.69/15.08kmph 4) 1km - 4:09(4:09/km) 148/152bpm 61cal 14.44/15.12kmph 5) 1km - 4:00(4:00/km) 149/153bpm 59cal 15.01/15.69kmph 6) 1km - 4:04(4:04/km) 149/151bpm 60cal 14.77/14.98kmph 7) 1km - 4:10(4:10/km) 150/152bpm 62cal 14.41/14.78kmph 8) 1km - 4:10(4:10/km) 150/153bpm 62cal 14.41/14.71kmph 9) 1km - 4:08(4:08/km) 152/156bpm 62cal 14.5/15.79kmph 10) 1km - 4:12(4:12/km) 152/154bpm 63cal 14.31/14.78kmph 11) 1km - 4:03(4:03/km) 152/154bpm 60cal 14.84/17.9kmph 12) 1km - 4:09(4:09/km) 154/155bpm 63cal 14.46/15.45kmph 13) 1km - 4:08(4:08/km) 154/156bpm 63cal 14.51/14.95kmph 14) 1km - 4:09(4:09/km) 154/156bpm 63cal 14.48/14.71kmph 15) 1km - 4:10(4:10/km) 154/155bpm 63cal 14.39/14.68kmph 16) 1km - 4:10(4:10/km) 155/157bpm 64cal 14.38/14.78kmph 17) 1km - 4:13(4:13/km) 154/158bpm 64cal 14.24/14.64kmph 18) 1km - 4:13(4:13/km) 155/158bpm 64cal 14.21/14.78kmph 19) 1km - 4:04(4:04/km) 155/157bpm 62cal 14.75/15.15kmph 20) 1km - 4:08(4:08/km) 157/160bpm 64cal 14.52/15.08kmph 21) 1km - 4:11(4:11/km) 157/160bpm 63cal 14.35/14.75kmph 22) 0.3km - 1:13(4:04/km) 157/158bpm 18cal 14.76/14.85kmph Add a comment
0.9mi,
7:45Running - Warm Up
Split Summary
=== 1) 1km - 5:09(5:09/km) 143/164bpm 69cal 11.67/15.25kmph 2) 0.51km - 2:37(5:06/km) 159/162bpm 41cal 11.77/14.14kmph Add a comment |
20.6mi,
1:12:02 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 7:20(2:27/km) 107/113bpm 78cal 87/102rpm 178/272W 24.53/29.36kmph 2) 3km - 6:36(2:12/km) 115/120bpm 76cal 89/97rpm 194/247W 27.25/30.16kmph 3) 3km - 6:30(2:10/km) 118/124bpm 76cal 90/96rpm 196/243W 27.66/30.54kmph 4) 3km - 6:28(2:09/km) 119/127bpm 76cal 91/96rpm 197/269W 27.87/31.51kmph 5) 3km - 6:28(2:09/km) 120/128bpm 75cal 91/97rpm 196/263W 27.86/31.64kmph 6) 3km - 6:25(2:08/km) 121/129bpm 76cal 91/97rpm 198/262W 28.02/31.51kmph 7) 3km - 6:24(2:08/km) 122/129bpm 76cal 92/99rpm 198/269W 28.1/32.04kmph 8) 3km - 6:24(2:08/km) 122/129bpm 76cal 92/102rpm 199/276W 28.12/31.78kmph 9) 3km - 6:22(2:07/km) 123/132bpm 76cal 92/98rpm 200/268W 28.3/32.18kmph 10) 3km - 6:24(2:08/km) 123/130bpm 76cal 92/97rpm 199/262W 28.1/31.78kmph 11) 3km - 6:24(2:08/km) 123/132bpm 76cal 92/97rpm 198/252W 28.16/32.04kmph 12) 0.12km - 17(2:16/km) 122/123bpm 2cal 87/97rpm 182/218W 26.49/28.72kmph Add a comment
5.1mi,
24:09Cycling - Commuting
Split Summary
=== 1) 8.24km - 24:09(2:56/km) 232cal 20.47/37.96kmph Add a comment |
36.9mi,
2:09:04 Cycling - Road Biking
Split Summary
=== 1) 10km - 20:26(2:03/km) 113/131bpm 192cal 77/104rpm 157/419W 29.36/45.11kmph 2) 10km - 20:40(2:04/km) 119/136bpm 213cal 82/105rpm 172/472W 29.02/47.6kmph 3) 10km - 21:40(2:10/km) 116/136bpm 197cal 81/101rpm 151/330W 27.69/44.37kmph 4) 10km - 21:40(2:10/km) 111/133bpm 187cal 79/112rpm 144/378W 27.69/45.58kmph 5) 10km - 22:07(2:13/km) 110/129bpm 189cal 76/140rpm 142/348W 27.13/44.81kmph 6) 9.42km - 22:30(2:23/km) 106/126bpm 170cal 72/121rpm 126/647W 25.12/40.68kmph Add a comment
5.6mi,
42:09Running - Steady-State
Split Summary
=== 1) 2km - 9:22(4:41/km) 127/139bpm 120cal 12.82/36.28kmph 2) 2km - 9:13(4:37/km) 133/139bpm 124cal 13.02/14.75kmph 3) 2km - 9:24(4:42/km) 139/147bpm 130cal 12.76/13.54kmph 4) 2km - 9:23(4:41/km) 136/146bpm 122cal 12.8/13.94kmph 5) 1.01km - 4:47(4:45/km) 140/147bpm 64cal 12.65/13.23kmph Add a comment |
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Wed 10th Oct
Oct 10
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Thu 11th Oct
Oct 11
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Fri 12th Oct
Oct 12
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Sat 13th Oct
Oct 13
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Sun 14th Oct
Oct 14
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Mon 15th Oct
Oct 15
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Tue 16th Oct
Oct 16
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3.4mi,
15:09 Cycling - Commuting
Split Summary
=== 1) 5.53km - 15:09(2:44/km) 146cal 21.91/32.08kmph Add a comment
5.6mi,
41:51Running - Steady-State
Split Summary
=== 1) 2km - 9:15(4:38/km) 146/166bpm 129cal 12.97/17.64kmph 2) 2km - 9:14(4:37/km) 141/164bpm 126cal 13.01/13.64kmph 3) 2km - 9:15(4:37/km) 137/142bpm 128cal 12.98/14.95kmph 4) 2km - 9:09(4:34/km) 137/141bpm 123cal 13.12/13.91kmph 5) 1.02km - 4:58(4:53/km) 139/147bpm 68cal 12.29/16.49kmph Add a comment |
5.6mi,
23:50 Cycling - Commuting
Home from the station
=== 1) 8.98km - 23:50(2:39/km) 72/72bpm 241cal 22.6/30.94kmph Add a comment
6.5mi,
50:21Running - Steady-State
Split Summary
=== 1) 2km - 9:33(4:46/km) 149/162bpm 139cal 12.57/14.14kmph 2) 2km - 9:31(4:45/km) 138/160bpm 128cal 12.61/13.2kmph 3) 2km - 9:57(4:58/km) 142/154bpm 138cal 12.06/16.29kmph 4) 2km - 9:48(4:54/km) 149/158bpm 145cal 12.25/13.3kmph 5) 2km - 8:56(4:28/km) 136/149bpm 97cal 13.44/14.78kmph 6) 0.52km - 2:37(5:02/km) 147/153bpm 37cal 11.94/14.81kmph Add a comment |
18.7mi,
1:01:30 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:57(2:19/km) 109/115bpm 76cal 85/91rpm 184/233W 25.87/29.69kmph 2) 3km - 6:16(2:05/km) 118/122bpm 73cal 86/93rpm 195/243W 28.7/30.4kmph 3) 3km - 6:05(2:02/km) 123/131bpm 73cal 87/93rpm 200/248W 29.57/31.41kmph 4) 3km - 6:02(2:01/km) 123/127bpm 73cal 88/93rpm 203/247W 29.83/32.45kmph 5) 3km - 6:00(2:00/km) 125/129bpm 73cal 88/94rpm 203/251W 29.96/32.58kmph 6) 3km - 6:01(2:00/km) 125/130bpm 73cal 88/94rpm 203/280W 29.89/32.99kmph 7) 3km - 6:00(2:00/km) 125/139bpm 73cal 88/95rpm 204/273W 30/32.99kmph 8) 3km - 5:59(2:00/km) 126/133bpm 73cal 89/94rpm 204/258W 30.12/32.45kmph 9) 3km - 5:57(1:59/km) 126/132bpm 73cal 89/94rpm 206/282W 30.27/33.09kmph 10) 3km - 5:56(1:59/km) 127/133bpm 73cal 89/99rpm 206/267W 30.31/34.03kmph 11) 0.12km - 16(2:13/km) 125/126bpm 2cal 91/100rpm 166/220W 27.04/28.58kmph Add a comment
5.6mi,
42:51Running - Steady-State
Split Summary
=== 1) 2km - 9:35(4:47/km) 130/143bpm 125cal 12.53/41.22kmph 2) 2km - 9:23(4:41/km) 138/142bpm 128cal 12.79/14.85kmph 3) 2km - 9:28(4:44/km) 135/145bpm 119cal 12.66/13.57kmph 4) 2km - 9:26(4:43/km) 140/149bpm 124cal 12.72/14.34kmph 5) 1.01km - 4:58(4:55/km) 140/147bpm 65cal 12.2/12.6kmph Add a comment |
1.5mi,
8:54 Cycling - Commuting
Split Summary
=== 1) 2.33km - 8:54(3:49/km) 71cal 15.72/23.08kmph Add a comment
2mi,
11:35Cycling - Commuting
Split Summary
=== 1) 3.2km - 11:35(3:37/km) 110cal 16.57/25.5kmph Add a comment
16.8mi,
2:07:27Running - Long Run
Split Summary
=== 1) 2km - 9:29(4:45/km) 133/143bpm 124cal 12.65/13.2kmph 2) 2km - 9:22(4:41/km) 136/142bpm 126cal 12.81/14.88kmph 3) 2km - 9:03(4:31/km) 132/140bpm 110cal 13.27/13.77kmph 4) 2km - 9:13(4:36/km) 140/144bpm 126cal 13.02/13.71kmph 5) 2km - 9:24(4:42/km) 142/147bpm 128cal 12.77/13.37kmph 6) 2km - 9:24(4:42/km) 141/152bpm 123cal 12.75/13.27kmph 7) 2km - 9:24(4:42/km) 142/149bpm 125cal 12.76/14.61kmph 8) 2km - 9:38(4:49/km) 143/153bpm 129cal 12.45/13.17kmph 9) 2km - 9:35(4:47/km) 144/158bpm 122cal 12.53/15.69kmph 10) 2km - 9:32(4:46/km) 146/154bpm 130cal 12.6/13.98kmph 11) 2km - 9:27(4:43/km) 147/154bpm 123cal 12.71/13.54kmph 12) 2km - 9:28(4:44/km) 151/156bpm 134cal 12.68/13.6kmph 13) 2km - 9:21(4:40/km) 149/156bpm 123cal 12.84/16.56kmph 14) 1.02km - 5:08(5:03/km) 156/161bpm 78cal 11.86/13.44kmph Add a comment |
3.4mi,
27:31 Running - Easy
Split Summary
=== 1) 2km - 9:58(4:59/km) 123/134bpm 123cal 12.03/14.58kmph 2) 2km - 9:49(4:54/km) 129/134bpm 121cal 12.23/12.77kmph 3) 1.51km - 7:44(5:08/km) 130/144bpm 95cal 11.69/13.77kmph Add a comment
26.8mi,
1:30:23Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:54(2:18/km) 118/125bpm 75cal 89/95rpm 182/272W 26.09/28.48kmph 2) 3km - 6:30(2:10/km) 121/127bpm 72cal 92/96rpm 186/293W 27.67/28.82kmph 3) 3km - 6:25(2:08/km) 122/125bpm 71cal 93/99rpm 186/292W 28.04/29.36kmph 4) 3km - 6:20(2:07/km) 123/125bpm 68cal 94/100rpm 181/314W 28.41/31.91kmph 5) 3km - 6:18(2:06/km) 124/126bpm 70cal 95/100rpm 188/309W 28.56/29.86kmph 6) 3km - 6:06(2:02/km) 126/132bpm 72cal 95/98rpm 198/292W 29.48/32.31kmph 7) 3km - 6:08(2:03/km) 126/132bpm 72cal 94/103rpm 198/324W 29.38/32.25kmph 8) 3km - 6:10(2:03/km) 125/132bpm 72cal 94/99rpm 197/329W 29.19/32.62kmph 9) 3km - 6:11(2:04/km) 124/130bpm 71cal 93/98rpm 194/257W 29.09/32.04kmph 10) 3km - 6:24(2:08/km) 122/126bpm 71cal 93/100rpm 187/284W 28.14/29.63kmph 11) 3km - 6:11(2:04/km) 125/131bpm 72cal 93/100rpm 196/285W 29.08/32.25kmph 12) 3km - 6:12(2:04/km) 124/131bpm 73cal 93/99rpm 198/331W 29.04/31.91kmph 13) 3km - 6:10(2:03/km) 124/131bpm 72cal 94/100rpm 197/334W 29.21/32.45kmph 14) 3km - 6:08(2:03/km) 125/131bpm 71cal 94/100rpm 195/293W 29.34/32.45kmph 15) 1.12km - 2:15(2:01/km) 128/133bpm 27cal 96/102rpm 199/275W 29.78/32.58kmph Add a comment |
19.3mi,
1:04:03 Cycling - Turbo Trainer
Added a missing ~1km due to a speed sensor dropout
=== 1) 3km - 8:40(2:53/km) 107/113bpm 94cal 86/96rpm 181/290W 20.75/29.69kmph 2) 3km - 6:06(2:02/km) 119/124bpm 76cal 89/95rpm 208/250W 29.49/31.41kmph 3) 3km - 6:32(2:11/km) 114/123bpm 70cal 91/99rpm 180/273W 27.53/30.77kmph 4) 3km - 5:38(1:53/km) 125/127bpm 74cal 91/96rpm 220/304W 31.95/33.86kmph 5) 3km - 6:00(2:00/km) 124/132bpm 72cal 90/96rpm 202/244W 30.01/32.18kmph 6) 3km - 6:34(2:11/km) 117/123bpm 70cal 91/100rpm 180/219W 27.42/30.16kmph 7) 3km - 5:35(1:52/km) 127/130bpm 74cal 92/95rpm 224/265W 32.28/33.42kmph 8) 3km - 5:59(2:00/km) 124/128bpm 72cal 90/96rpm 202/264W 30.05/31.51kmph 9) 3km - 6:31(2:10/km) 118/126bpm 71cal 92/105rpm 183/283W 27.66/31.91kmph 10) 3km - 6:13(2:04/km) 121/127bpm 72cal 91/102rpm 194/267W 28.95/31.91kmph 11) 0.12km - 15(2:09/km) 117/117bpm 2cal 85/99rpm 167/208W 27.94/28.72kmph Add a comment
5mi,
38:11Running - Steady-State
Split Summary
=== 1) 2km - 9:22(4:41/km) 125/136bpm 118cal 12.81/14.95kmph 2) 2km - 9:43(4:52/km) 132/143bpm 129cal 12.34/13.4kmph 3) 2km - 9:26(4:43/km) 131/140bpm 119cal 12.72/14.98kmph 4) 2km - 9:36(4:48/km) 137/146bpm 128cal 12.49/15.62kmph 5) 0.01km - 3(3:32/km) 126/126bpm 17.02/12.7kmph Add a comment |
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