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Oranj M55

About

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Mileage

Training

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Oxford City AC

Races
93
Miles
17015
Miles
1051
Miles
92478
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. My favourite colour is orange.

Current Status

Recovering from another 'dead leg' episode last summer. Trying my best at WSW, hampered by a sore hamstring

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This user has collected 175 badges.

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2020 Targets

BIKE
10000
RUN
1500
SWIM
50
WALK
100

Set your targets for 2020

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Twitter Feed

#luft https://t.co/Kc0TNshaY1

7:34pm, 17th Jan 2020
@DougieLawson @LMcUnderwood Like this? https://t.co/KzWYi4I6Lr

7:49pm, 13th Jan 2020

Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	1.7	0	0	0	0	0	0	0	0	0	0	0	1.7
2020	129	0	0	0	0	0	0	0	0	0	0	0	129
2020	404	0	0	0	0	0	0	0	0	0	0	0	404
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	115	1441
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	1376	424	461	237	106	8227
2014	9.9	7.7	7.8	8	13.4	6	20	14.7	2.9	0	0	4.8	94.9
2014	205	257	131	68	81	12	111	63	0	0	41	100	1068
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	199	322	91	44	59	47	0	15	77	108	154	1302
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	102	126	133	122	159	87	63	40	95	116	228	1374
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

Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
23.1mi, 1:17:35 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:41(2:14/km) 117/122bpm 77cal 85/89rpm 193/245W 26.94/28.02kmph 2) 3km - 6:25(2:08/km) 120/127bpm 74cal 87/93rpm 193/284W 28.04/31.54kmph 3) 3km - 6:22(2:07/km) 119/128bpm 73cal 88/95rpm 193/275W 28.3/32.38kmph 4) 3km - 6:18(2:06/km) 119/126bpm 73cal 89/97rpm 194/280W 28.59/32.85kmph 5) 3km - 6:15(2:05/km) 122/129bpm 72cal 89/101rpm 194/301W 28.81/34.2kmph 6) 3km - 6:14(2:05/km) 125/133bpm 72cal 90/101rpm 194/300W 28.88/33.76kmph 7) 3km - 6:14(2:05/km) 126/134bpm 72cal 90/101rpm 194/306W 28.9/33.62kmph 8) 3km - 6:10(2:03/km) 127/137bpm 72cal 91/101rpm 196/282W 29.21/34.03kmph 9) 3km - 6:10(2:03/km) 127/136bpm 72cal 91/101rpm 195/264W 29.22/34.2kmph 10) 3km - 6:11(2:04/km) 129/137bpm 72cal 90/104rpm 194/301W 29.09/34.73kmph 11) 3km - 6:12(2:04/km) 128/140bpm 72cal 90/102rpm 194/305W 29.07/34.46kmph 12) 3km - 6:14(2:05/km) 128/138bpm 71cal 90/99rpm 192/289W 28.89/33.76kmph 13) 1.12km - 2:11(1:57/km) 135/142bpm 26cal 93/105rpm 205/274W 30.79/35.31kmph Add a comment 4.5mi, 21:10 Cycling - Commuting Split Summary === 1) 7.18km - 21:10(2:57/km) 230cal 20.36/29.39kmph Add a comment 1.1mi, 5:34 Cycling - Commuting Split Summary === 1) 1.71km - 5:34(3:15/km) 44cal 18.45/26.1kmph Add a comment 4.4mi, 36:50 Running - Steady-State Split Summary === 1) 2km - 10:09(5:04/km) 133/143bpm 134cal 11.83/13.47kmph 2) 2km - 10:26(5:13/km) 137/143bpm 140cal 11.49/12.12kmph 3) 2km - 10:46(5:23/km) 139/145bpm 148cal 11.15/11.89kmph 4) 1.02km - 5:30(5:24/km) 137/141bpm 74cal 11.12/11.89kmph Add a comment	0.9mi, 22:07 Cross-Training - Walking Split Summary === 1) 1.5km - 22:07(14:45/km) 79cal 47/64rpm 4.06/6.31kmph Add a comment 6.2mi, 27:06 Cycling - Maintenance Split Summary === 1) 9.95km - 27:06(2:43/km) 112/133bpm 254cal 22.03/36.71kmph Add a comment 4.4mi, 36:52 Running - Steady-State Split Summary === 1) 2km - 10:11(5:06/km) 132/144bpm 134cal 11.78/13.47kmph 2) 2km - 10:26(5:13/km) 137/143bpm 140cal 11.5/13.3kmph 3) 2km - 10:46(5:23/km) 140/145bpm 149cal 11.15/14.71kmph 4) 1.01km - 5:29(5:26/km) 136/140bpm 72cal 11.06/11.66kmph Add a comment	20.6mi, 1:10:06 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:42(2:14/km) 118/124bpm 78cal 84/88rpm 195/236W 26.86/27.81kmph 2) 3km - 6:28(2:09/km) 122/133bpm 76cal 87/96rpm 196/299W 27.84/32.75kmph 3) 3km - 6:23(2:08/km) 123/137bpm 75cal 88/99rpm 196/309W 28.21/33.39kmph 4) 3km - 6:21(2:07/km) 125/135bpm 74cal 88/99rpm 195/286W 28.34/33.49kmph 5) 3km - 6:18(2:06/km) 125/134bpm 73cal 89/102rpm 195/285W 28.54/34.2kmph 6) 3km - 6:19(2:06/km) 124/132bpm 73cal 88/97rpm 194/275W 28.51/32.99kmph 7) 3km - 6:17(2:06/km) 124/133bpm 73cal 89/98rpm 194/294W 28.65/32.99kmph 8) 3km - 6:16(2:05/km) 125/134bpm 73cal 89/102rpm 195/336W 28.71/34.2kmph 9) 3km - 6:18(2:06/km) 124/132bpm 72cal 89/98rpm 192/260W 28.56/33.39kmph 10) 3km - 6:16(2:05/km) 123/133bpm 72cal 89/99rpm 193/294W 28.76/33.76kmph 11) 3km - 6:13(2:04/km) 124/133bpm 72cal 90/99rpm 195/305W 28.98/34.03kmph 12) 0.12km - 15(2:01/km) 124/125bpm 2cal 89/90rpm 177/195W 29.78/28.68kmph Add a comment 8.4mi, 39:58 Cycling - Maintenance Split Summary === 1) 10km - 29:19(2:56/km) 292cal 20.47/34.06kmph 2) 3.49km - 10:39(3:03/km) 102cal 19.67/30.87kmph Add a comment 6.8mi, 56:38 Running - Steady-State L hamstring a bit iffy towards the end, but improving. 5½ hours in a car yesterday probably didn't help === 1) 2km - 9:48(4:54/km) 135/144bpm 130cal 12.24/17.23kmph 2) 2km - 10:06(5:03/km) 141/146bpm 139cal 11.89/13.03kmph 3) 2km - 10:14(5:07/km) 142/150bpm 142cal 11.72/12.97kmph 4) 2km - 10:42(5:21/km) 146/153bpm 152cal 11.22/13.94kmph 5) 2km - 10:31(5:15/km) 146/152bpm 149cal 11.42/13.03kmph 6) 1.01km - 5:17(5:13/km) 141/146bpm 71cal 11.48/13.5kmph Add a comment	21.2mi, 1:11:22 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:38(2:13/km) 115/119bpm 77cal 85/105rpm 195/310W 27.16/33.12kmph 2) 3km - 6:24(2:08/km) 119/128bpm 74cal 87/100rpm 194/324W 28.12/33.25kmph 3) 3km - 6:19(2:06/km) 121/131bpm 73cal 89/98rpm 195/327W 28.51/33.25kmph 4) 3km - 6:13(2:04/km) 123/132bpm 73cal 90/103rpm 197/348W 28.92/35.17kmph 5) 3km - 6:13(2:04/km) 124/133bpm 72cal 90/100rpm 196/266W 28.98/33.89kmph 6) 3km - 6:16(2:05/km) 124/132bpm 72cal 89/99rpm 194/296W 28.73/33.49kmph 7) 3km - 6:14(2:05/km) 125/134bpm 73cal 90/101rpm 195/311W 28.91/34.33kmph 8) 3km - 6:13(2:04/km) 123/132bpm 72cal 90/101rpm 196/305W 28.99/35.04kmph 9) 3km - 6:15(2:05/km) 123/132bpm 72cal 90/102rpm 194/288W 28.83/33.89kmph 10) 3km - 6:14(2:05/km) 124/133bpm 72cal 90/102rpm 195/310W 28.85/34.73kmph 11) 3km - 6:13(2:04/km) 124/133bpm 72cal 90/104rpm 195/279W 28.98/34.6kmph 12) 1.12km - 2:12(1:58/km) 128/134bpm 27cal 92/101rpm 207/292W 30.52/34.2kmph Add a comment 9.5mi, 42:19 Cycling - Maintenance Split Summary === 1) 10km - 27:24(2:44/km) 282cal 21.9/37.42kmph 2) 5.28km - 14:55(2:49/km) 159cal 21.25/26.3kmph Add a comment 5.6mi, 47:14 Running - Steady-State Split Summary === 1) 2km - 10:02(5:01/km) 128/139bpm 128cal 11.96/14.38kmph 2) 2km - 10:23(5:11/km) 135/141bpm 137cal 11.57/13.98kmph 3) 2km - 10:32(5:16/km) 136/144bpm 141cal 11.39/14.38kmph 4) 2km - 10:56(5:28/km) 140/146bpm 150cal 10.98/12.26kmph 5) 1.02km - 5:21(5:16/km) 133/137bpm 67cal 11.39/12.9kmph Add a comment	6.4mi, 34:00 Cycling - Maintenance Feeling dreadful, but keen not to lose my lead in WSW. No Saturday swim for me === 1) 10km - 32:59(3:18/km) 262cal 18.19/26.87kmph 2) 0.25km - 1:00(4:05/km) 5cal 14.67/18.21kmph Add a comment 5mi, 44:55 Running - Easy Split Summary === 1) 2km - 10:55(5:27/km) 132/142bpm 143cal 11/13.98kmph 2) 2km - 11:07(5:33/km) 138/144bpm 150cal 10.8/13.44kmph 3) 2km - 11:33(5:47/km) 140/144bpm 158cal 10.38/11.39kmph 4) 2km - 11:17(5:39/km) 139/144bpm 153cal 10.63/13.13kmph 5) 0.01km - 3(4:20/km) 138/139bpm 13.86/12.29kmph Add a comment	6.4mi, 32:43 Cycling - Maintenance Split Summary === 1) 10km - 31:31(3:09/km) 276cal 19.04/29.19kmph 2) 0.3km - 1:12(3:56/km) 9cal 15.24/19.28kmph Add a comment	0.7mi, 12:14 Cross-Training - Walking Split Summary === 1) 1.15km - 12:14(10:39/km) 62cal 58/62rpm 5.64/7.12kmph Add a comment 6.5mi, 55:09 Running - Steady-State Stomach still gurgling a bit Some GPS weirdness at the start === 1) 2km - 10:33(5:17/km) 136/143bpm 139cal 11.37/14.71kmph 2) 2km - 10:21(5:10/km) 135/144bpm 138cal 11.6/12.19kmph 3) 2km - 10:47(5:24/km) 139/147bpm 148cal 11.12/11.72kmph 4) 2km - 10:28(5:14/km) 139/144bpm 143cal 11.46/12.6kmph 5) 2km - 10:18(5:09/km) 142/149bpm 143cal 11.64/12.8kmph 6) 0.51km - 2:41(5:15/km) 145/148bpm 38cal 11.44/11.82kmph Add a comment 11.9mi, 55:20 Cycling - Commuting Split Summary === 1) 10km - 28:26(2:51/km) 278cal 21.1/32.82kmph 2) 9.09km - 26:54(2:58/km) 268cal 20.28/28.52kmph Add a comment 20.6mi, 1:10:00 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:39(2:13/km) 126/130bpm 77cal 85/91rpm 194/258W 27.04/28.58kmph 2) 3km - 6:23(2:08/km) 130/138bpm 75cal 88/95rpm 197/255W 28.2/32.21kmph 3) 3km - 6:18(2:06/km) 131/143bpm 74cal 89/98rpm 197/270W 28.57/32.99kmph 4) 3km - 6:18(2:06/km) 131/141bpm 73cal 89/100rpm 195/308W 28.6/33.62kmph 5) 3km - 6:15(2:05/km) 131/141bpm 73cal 90/101rpm 196/292W 28.8/34.2kmph 6) 3km - 6:19(2:06/km) 130/141bpm 73cal 89/98rpm 194/272W 28.48/33.25kmph 7) 3km - 6:19(2:06/km) 130/137bpm 73cal 88/97rpm 193/274W 28.46/32.85kmph 8) 3km - 6:20(2:07/km) 129/138bpm 73cal 88/99rpm 192/288W 28.43/32.75kmph 9) 3km - 6:19(2:06/km) 127/137bpm 72cal 89/98rpm 193/265W 28.52/32.85kmph 10) 3km - 6:18(2:06/km) 128/135bpm 72cal 89/97rpm 193/294W 28.55/32.85kmph 11) 3km - 6:17(2:06/km) 129/138bpm 72cal 89/98rpm 193/250W 28.67/33.12kmph 12) 0.12km - 15(2:04/km) 126/127bpm 2cal 89/90rpm 189/198W 28.99/28.58kmph Add a comment
Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
0.7mi, 12:47 Cross-Training - Walking Split Summary === 1) 1.16km - 12:47(11:02/km) 63cal 57/62rpm 5.44/8.23kmph Add a comment 6.2mi, 52:50 Running - Steady-State Split Summary === 1) 2km - 10:17(5:09/km) 132/144bpm 131cal 11.67/16.19kmph 2) 2km - 10:24(5:12/km) 140/145bpm 142cal 11.55/12.19kmph 3) 2km - 10:31(5:15/km) 143/151bpm 146cal 11.42/12.36kmph 4) 2km - 10:53(5:27/km) 146/150bpm 155cal 11.02/11.79kmph 5) 2km - 10:39(5:19/km) 144/150bpm 148cal 11.28/13.13kmph 6) 0.02km - 7(5:24/km) 143/143bpm 1cal 11.1/11.62kmph Add a comment 2.1mi, 9:51 Cycling - Commuting Split Summary === 1) 3.31km - 9:51(2:58/km) 95cal 20.18/27.01kmph Add a comment 6.9mi, 31:44 Cycling - Commuting From the pool === 1) 10km - 28:40(2:52/km) 312cal 20.93/39kmph 2) 1.13km - 3:05(2:43/km) 28cal 22.04/25.12kmph Add a comment 2mi, 58:41 Swimming - Pool 1:48.3. Pool busy ('cos it was the only session of the day), got a shift on. Clouted the lane ropes a couple of times :-/ === 1) 3.25km - 58:41(18:03/km) 650cal 22/26rpm 3.32/3.77kmph Add a comment 4mi, 17:55 Cycling - Commuting To the pool === 1) 6.43km - 17:55(2:47/km) 182cal 21.54/34.16kmph Add a comment	1.4mi, 23:13 Cross-Training - Walking Split Summary === 1) 2.25km - 23:13(10:19/km) 118cal 59/62rpm 5.81/6.15kmph Add a comment 10mi, 45:19 Cycling - Maintenance Split Summary === 1) 10km - 28:20(2:50/km) 291cal 21.17/31.64kmph 2) 6.02km - 16:59(2:49/km) 179cal 21.28/27.21kmph Add a comment 9.3mi, 1:17:22 Running - Steady-State Split Summary === 1) 2km - 9:47(4:53/km) 139/147bpm 132cal 12.28/17.5kmph 2) 2km - 10:08(5:04/km) 147/152bpm 146cal 11.84/15.45kmph 3) 2km - 10:20(5:10/km) 150/158bpm 152cal 11.61/17.6kmph 4) 2km - 10:30(5:15/km) 150/159bpm 154cal 11.43/12.66kmph 5) 2km - 10:29(5:14/km) 154/157bpm 158cal 11.46/12.16kmph 6) 2km - 10:26(5:13/km) 151/156bpm 154cal 11.5/13.6kmph 7) 2km - 10:24(5:12/km) 151/155bpm 152cal 11.55/13.44kmph 8) 1.01km - 5:20(5:17/km) 148/151bpm 75cal 11.35/14.11kmph Add a comment	0.7mi, 11:46 Cross-Training - Walking Split Summary === 1) 1.13km - 11:46(10:25/km) 61cal 59/62rpm 5.76/7.29kmph Add a comment 21.8mi, 1:13:22 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:37(2:12/km) 124/129bpm 77cal 86/92rpm 194/263W 27.22/28.95kmph 2) 3km - 6:22(2:07/km) 132/139bpm 74cal 88/96rpm 195/281W 28.26/32.62kmph 3) 3km - 6:16(2:05/km) 130/141bpm 73cal 89/99rpm 196/268W 28.7/33.76kmph 4) 3km - 6:18(2:06/km) 127/139bpm 72cal 89/103rpm 193/362W 28.6/35.31kmph 5) 3km - 6:15(2:05/km) 127/139bpm 72cal 90/101rpm 193/269W 28.82/34.13kmph 6) 3km - 6:15(2:05/km) 126/136bpm 72cal 89/98rpm 193/278W 28.77/32.99kmph 7) 3km - 6:14(2:05/km) 124/135bpm 72cal 89/99rpm 192/265W 28.86/33.25kmph 8) 3km - 6:14(2:05/km) 126/134bpm 72cal 90/99rpm 194/281W 28.89/33.49kmph 9) 3km - 6:12(2:04/km) 127/135bpm 72cal 90/100rpm 194/329W 29/33.89kmph 10) 3km - 6:11(2:04/km) 127/137bpm 72cal 90/102rpm 194/276W 29.09/34.33kmph 11) 3km - 6:11(2:04/km) 128/138bpm 72cal 90/104rpm 194/288W 29.13/34.33kmph 12) 2.12km - 4:16(2:01/km) 130/139bpm 51cal 92/102rpm 200/312W 29.76/34.2kmph Add a comment 5.9mi, 27:35 Cycling - Maintenance Split Summary === 1) 9.41km - 27:35(2:56/km) 287cal 20.46/29.36kmph Add a comment 4.4mi, 37:28 Running - Steady-State Split Summary === 1) 2km - 10:24(5:12/km) 136/145bpm 137cal 11.53/12.6kmph 2) 2km - 10:34(5:17/km) 143/149bpm 147cal 11.36/12.16kmph 3) 2km - 10:56(5:28/km) 147/153bpm 156cal 10.98/11.92kmph 4) 1.01km - 5:34(5:30/km) 144/146bpm 77cal 10.93/12.77kmph Add a comment	0.7mi, 11:59 Cross-Training - Walking Split Summary === 1) 1.11km - 11:59(10:45/km) 59cal 59/64rpm 5.58/8.53kmph Add a comment 22.4mi, 1:15:31 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:37(2:12/km) 121/125bpm 76cal 86/91rpm 193/281W 27.22/28.58kmph 2) 3km - 6:21(2:07/km) 127/134bpm 73cal 88/98rpm 194/287W 28.38/33.12kmph 3) 3km - 6:16(2:05/km) 126/136bpm 73cal 89/101rpm 195/272W 28.73/33.12kmph 4) 3km - 6:13(2:04/km) 128/136bpm 72cal 90/101rpm 194/311W 28.92/34.03kmph 5) 3km - 6:14(2:05/km) 130/139bpm 72cal 90/100rpm 193/289W 28.85/33.76kmph 6) 3km - 6:14(2:05/km) 133/141bpm 72cal 90/98rpm 194/251W 28.87/32.85kmph 7) 3km - 6:14(2:05/km) 133/143bpm 73cal 90/99rpm 195/287W 28.88/34.03kmph 8) 3km - 6:12(2:04/km) 134/142bpm 72cal 90/99rpm 196/269W 29.01/33.49kmph 9) 3km - 6:13(2:04/km) 133/142bpm 72cal 90/99rpm 195/277W 28.93/33.49kmph 10) 3km - 6:14(2:05/km) 133/142bpm 72cal 90/99rpm 195/262W 28.89/33.39kmph 11) 3km - 6:15(2:05/km) 132/142bpm 72cal 89/97rpm 194/270W 28.79/32.62kmph 12) 3km - 6:12(2:04/km) 133/143bpm 72cal 90/100rpm 196/292W 29.02/33.62kmph 13) 0.12km - 15(2:05/km) 131/131bpm 2cal 90/91rpm 179/199W 28.81/28.85kmph Add a comment 3.7mi, 17:20 Cycling - Maintenance Split Summary === 1) 6.02km - 17:20(2:53/km) 177cal 20.83/32.28kmph Add a comment 5mi, 42:38 Running - Steady-State Split Summary === 1) 2km - 10:19(5:09/km) 139/149bpm 137cal 11.64/13.07kmph 2) 2km - 10:41(5:21/km) 149/155bpm 155cal 11.23/13.2kmph 3) 2km - 10:30(5:15/km) 147/156bpm 149cal 11.43/13.27kmph 4) 2km - 10:59(5:30/km) 150/154bpm 159cal 10.92/12.23kmph 5) 0.02km - 9(6:51/km) 144/145bpm 2cal 8.75/11.05kmph Add a comment	2.9mi, 14:49 Cycling - Commuting Split Summary === 1) 4.71km - 14:49(3:09/km) 130cal 19.08/24.82kmph Add a comment 1.7mi, 50:15 Swimming - Pool 1:51.7. Cramp stopped play === 1) 2.7km - 50:15(18:37/km) 540cal 22/25rpm 3.23/3.79kmph Add a comment 1.8mi, 8:14 Cycling - Commuting Split Summary === 1) 2.84km - 8:14(2:54/km) 75cal 20.69/32.82kmph Add a comment 4.1mi, 21:12 Cycling - Commuting Split Summary === 1) 6.58km - 21:12(3:13/km) 174cal 18.61/27.61kmph Add a comment 9.6mi, 1:21:16 Running - Steady-State Split Summary === 1) 2km - 10:05(5:03/km) 143/151bpm 135cal 11.9/13.33kmph 2) 2km - 10:17(5:08/km) 148/153bpm 146cal 11.67/12.19kmph 3) 2km - 10:19(5:10/km) 144/152bpm 140cal 11.62/12.33kmph 4) 2km - 10:27(5:13/km) 148/152bpm 147cal 11.49/11.92kmph 5) 2km - 10:32(5:16/km) 148/152bpm 147cal 11.39/13.37kmph 6) 2km - 10:46(5:23/km) 149/155bpm 150cal 11.15/13.67kmph 7) 2km - 10:39(5:20/km) 147/151bpm 145cal 11.27/12.33kmph 8) 1.51km - 8:11(5:25/km) 146/150bpm 108cal 11.08/13.54kmph Add a comment	0.7mi, 12:05 Cross-Training - Walking Split Summary === 1) 1.13km - 12:05(10:43/km) 60cal 57/62rpm 5.6/6.75kmph Add a comment 44.3mi, 2:41:27 Cycling - Road Biking Split Summary === 1) 10km - 25:28(2:33/km) 127/144bpm 244cal 73/161rpm 160/386W 23.56/37.35kmph 2) 10km - 23:11(2:19/km) 130/142bpm 235cal 79/110rpm 169/349W 25.87/51.12kmph 3) 10km - 22:44(2:16/km) 130/140bpm 240cal 80/93rpm 176/403W 26.39/36.45kmph 4) 10km - 20:43(2:04/km) 125/136bpm 203cal 81/92rpm 164/371W 28.97/33.66kmph 5) 10km - 19:44(1:58/km) 129/140bpm 205cal 82/101rpm 173/586W 30.4/37.22kmph 6) 10km - 22:01(2:12/km) 125/138bpm 207cal 75/98rpm 157/353W 27.26/39.43kmph 7) 10km - 24:13(2:25/km) 125/139bpm 220cal 72/96rpm 152/393W 24.79/36.58kmph 8) 1.26km - 3:24(2:41/km) 115/123bpm 20cal 61/85rpm 99/287W 22.35/29.36kmph Add a comment	1.4mi, 23:20 Cross-Training - Walking Split Summary === 1) 2.25km - 23:20(10:23/km) 121cal 60/63rpm 5.78/6.89kmph Add a comment 6.5mi, 55:00 Running - Steady-State Split Summary === 1) 2km - 10:09(5:05/km) 133/142bpm 125cal 11.82/14.38kmph 2) 2km - 10:21(5:10/km) 141/146bpm 137cal 11.6/14.01kmph 3) 2km - 10:34(5:17/km) 142/152bpm 141cal 11.37/13.98kmph 4) 2km - 10:54(5:27/km) 146/154bpm 149cal 11.01/12.8kmph 5) 2km - 10:23(5:12/km) 145/150bpm 141cal 11.55/13.27kmph 6) 0.51km - 2:39(5:11/km) 142/144bpm 34cal 11.58/13.77kmph Add a comment 11.8mi, 54:53 Cycling - Commuting Errands in town and then an extended ride home. Forgot all about squishing today's bug, d'oh. Will have to go back for it later :-/ === 1) 10km - 27:52(2:47/km) 285cal 21.53/33.96kmph 2) 9.06km - 27:01(2:59/km) 272cal 20.12/28.28kmph Add a comment
Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
1.7mi, 27:15 Cross-Training - Walking Split Summary === 1) 2.74km - 27:15(9:57/km) 145cal 60/81rpm 6.03/6.62kmph Add a comment 22.5mi, 1:15:17 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:37(2:12/km) 121/127bpm 76cal 85/92rpm 192/287W 27.22/28.95kmph 2) 3km - 6:20(2:07/km) 126/135bpm 73cal 88/95rpm 193/252W 28.4/32.38kmph 3) 3km - 6:17(2:06/km) 126/133bpm 72cal 89/98rpm 193/301W 28.68/33.12kmph 4) 3km - 6:18(2:06/km) 125/132bpm 72cal 89/97rpm 191/286W 28.59/32.85kmph 5) 3km - 6:14(2:05/km) 125/132bpm 72cal 90/97rpm 193/272W 28.87/32.62kmph 6) 3km - 6:13(2:04/km) 124/131bpm 71cal 90/100rpm 193/254W 28.99/33.25kmph 7) 3km - 6:08(2:03/km) 126/133bpm 71cal 91/101rpm 195/265W 29.35/34.2kmph 8) 3km - 6:09(2:03/km) 126/135bpm 71cal 91/100rpm 194/265W 29.27/34.2kmph 9) 3km - 6:10(2:03/km) 126/133bpm 71cal 91/99rpm 193/251W 29.2/34.46kmph 10) 3km - 6:10(2:03/km) 124/133bpm 71cal 91/103rpm 192/265W 29.2/34.46kmph 11) 3km - 6:12(2:04/km) 124/134bpm 70cal 90/100rpm 190/255W 29.04/34.03kmph 12) 3km - 6:14(2:05/km) 124/132bpm 70cal 90/98rpm 189/256W 28.89/33.12kmph 13) 0.13km - 16(2:04/km) 124/124bpm 2cal 89/93rpm 184/202W 28.95/29.46kmph Add a comment 5.2mi, 24:01 Cycling - Maintenance Split Summary === 1) 8.4km - 24:01(2:51/km) 252cal 20.99/27.54kmph Add a comment 4.4mi, 36:38 Running - Steady-State L hamstring a bit iffy === 1) 2km - 10:27(5:13/km) 134/142bpm 131cal 11.49/16.16kmph 2) 2km - 10:23(5:12/km) 139/147bpm 138cal 11.56/12.33kmph 3) 2km - 10:20(5:10/km) 140/144bpm 137cal 11.61/12.53kmph 4) 1.01km - 5:29(5:25/km) 137/144bpm 70cal 11.07/13.07kmph Add a comment	1.7mi, 27:04 Cross-Training - Walking Split Summary === 1) 2.73km - 27:04(9:55/km) 144cal 60/64rpm 6.06/7.32kmph Add a comment 19.3mi, 1:03:47 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:33(2:11/km) 118/124bpm 75cal 86/92rpm 191/254W 27.49/28.68kmph 2) 3km - 6:14(2:05/km) 123/131bpm 72cal 90/97rpm 193/253W 28.86/32.48kmph 3) 3km - 6:09(2:03/km) 124/135bpm 71cal 91/101rpm 194/328W 29.29/33.49kmph 4) 3km - 6:08(2:03/km) 125/135bpm 71cal 91/101rpm 193/305W 29.39/34.46kmph 5) 3km - 6:04(2:01/km) 125/135bpm 70cal 92/101rpm 194/347W 29.67/34.03kmph 6) 3km - 6:05(2:02/km) 129/134bpm 70cal 92/98rpm 192/280W 29.63/32.99kmph 7) 3km - 6:04(2:01/km) 127/134bpm 69cal 92/104rpm 192/340W 29.69/33.62kmph 8) 3km - 6:06(2:02/km) 125/132bpm 69cal 92/98rpm 190/247W 29.53/33.39kmph 9) 3km - 6:06(2:02/km) 125/132bpm 69cal 91/97rpm 190/232W 29.48/33.12kmph 10) 3km - 6:04(2:01/km) 125/132bpm 69cal 92/102rpm 192/247W 29.64/34.33kmph 11) 1.12km - 2:15(2:01/km) 124/126bpm 25cal 93/99rpm 191/224W 29.87/31.41kmph Add a comment 4.2mi, 21:13 Cycling - Commuting Split Summary === 1) 6.76km - 21:13(3:08/km) 191cal 19.11/26kmph Add a comment 4.9mi, 22:03 Cycling - Maintenance Split Summary === 1) 7.86km - 22:03(2:48/km) 241cal 21.38/32.31kmph Add a comment 4.7mi, 38:56 Running - Steady-State Split Summary === 1) 2km - 10:14(5:07/km) 134/146bpm 133cal 11.73/13.71kmph 2) 2km - 10:17(5:08/km) 142/148bpm 143cal 11.67/12.93kmph 3) 2km - 10:28(5:14/km) 144/149bpm 148cal 11.46/12.53kmph 4) 1.53km - 7:57(5:12/km) 146/151bpm 114cal 11.53/14.11kmph Add a comment	6.9mi, 32:50 Cycling - Commuting Split Summary === 1) 10km - 29:39(2:58/km) 281cal 20.24/29.86kmph 2) 1.03km - 3:11(3:05/km) 33cal 19.43/23.71kmph Add a comment 4.7mi, 38:40 Running - Steady-State Split Summary === 1) 2km - 10:11(5:06/km) 134/142bpm 133cal 11.78/13.2kmph 2) 2km - 10:15(5:07/km) 141/147bpm 142cal 11.71/12.43kmph 3) 2km - 10:30(5:15/km) 143/149bpm 148cal 11.42/14.95kmph 4) 1.52km - 7:44(5:06/km) 143/148bpm 108cal 11.78/14.88kmph Add a comment	4.4mi, 37:44 Running - Trail Run Split Summary === 1) 2km - 10:28(5:14/km) 139/149bpm 140cal 11.47/13.64kmph 2) 2km - 11:42(5:51/km) 150/155bpm 172cal 10.25/12.46kmph 3) 2km - 10:15(5:08/km) 145/152bpm 146cal 11.7/14.51kmph 4) 1.03km - 5:18(5:10/km) 142/146bpm 73cal 11.61/12.63kmph Add a comment 3.6mi, 17:34 Cycling - Commuting Split Summary === 1) 5.74km - 17:34(3:04/km) 164cal 19.61/31kmph Add a comment 4mi, 18:02 Cycling - Maintenance Split Summary === 1) 6.39km - 18:02(2:49/km) 188cal 21.25/30.64kmph Add a comment 4.4mi, 36:35 Running - Steady-State Split Summary === 1) 2km - 10:05(5:02/km) 136/146bpm 136cal 11.9/14.41kmph 2) 2km - 10:19(5:09/km) 142/152bpm 146cal 11.64/12.8kmph 3) 2km - 10:48(5:24/km) 145/155bpm 157cal 11.11/12.87kmph 4) 1.02km - 5:24(5:19/km) 142/146bpm 75cal 11.3/12.97kmph Add a comment	5.2mi, 25:37 Cycling - Maintenance Split Summary === 1) 8.31km - 25:37(3:05/km) 256cal 19.47/32.08kmph Add a comment 6mi, 28:24 Cycling - Maintenance Split Summary === 1) 9.58km - 28:24(2:58/km) 316cal 20.24/30.4kmph Add a comment 7.8mi, 1:04:47 Running - Steady-State Split Summary === 1) 2km - 10:05(5:02/km) 139/148bpm 133cal 11.91/14.38kmph 2) 2km - 9:54(4:57/km) 147/151bpm 140cal 12.13/15.08kmph 3) 2km - 10:22(5:11/km) 152/156bpm 152cal 11.57/12.73kmph 4) 2km - 10:18(5:09/km) 149/155bpm 146cal 11.65/12.26kmph 5) 2km - 10:32(5:16/km) 152/156bpm 153cal 11.4/12.16kmph 6) 2km - 10:53(5:27/km) 153/158bpm 159cal 11.02/13.54kmph 7) 0.51km - 2:43(5:22/km) 150/155bpm 38cal 11.16/11.56kmph Add a comment	5mi, 32:13 Cross-Training - Rowing - Indoor 2:00.6, steady r22. L hamstring so-so === 1) 1.24km - 5:00(4:02/km) 120/132bpm 21/28rpm 199/224W 14.85/15.5kmph 2) 1.25km - 5:00(4:01/km) 137/142bpm 21/22rpm 200/206W 14.95/15.08kmph 3) 0km - (1:23/km) 142/142bpm 21/22rpm 200/206W 15/15kmph 4) 0km - (1:23/km) 142/142bpm 22/22rpm 204/204W 15/15kmph 5) 1.24km - 4:59(4:01/km) 141/143bpm 21/22rpm 200/204W 14.94/15.04kmph 6) 1.24km - 5:00(4:01/km) 145/147bpm 21/22rpm 200/205W 14.95/15.07kmph 7) 1.25km - 5:00(4:01/km) 148/150bpm 21/23rpm 200/205W 14.95/15.06kmph 8) 1.25km - 5:00(4:01/km) 150/153bpm 22/23rpm 200/206W 14.94/15.08kmph 9) 0km - (1:03/km) 152/152bpm 22/23rpm 200/206W 14.84/14.84kmph 10) 0km - 1(2:05/km) 152/152bpm 22/22rpm 196/196W 14.84/14.84kmph 11) 0.54km - 2:14(4:07/km) 151/153bpm 22/23rpm 197/203W 14.88/15.01kmph Add a comment 7.5mi, 33:33 Cycling - Maintenance Split Summary === 1) 10km - 28:11(2:49/km) 300cal 21.29/36.88kmph 2) 2.01km - 5:22(2:40/km) 58cal 22.44/28.85kmph Add a comment 23.1mi, 1:15:28 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:30(2:10/km) 121/126bpm 74cal 87/92rpm 192/262W 27.67/28.85kmph 2) 3km - 6:12(2:04/km) 126/132bpm 72cal 90/97rpm 194/280W 29/33.12kmph 3) 3km - 6:03(2:01/km) 126/136bpm 70cal 92/101rpm 195/289W 29.75/34.2kmph 4) 3km - 6:04(2:01/km) 129/140bpm 70cal 92/100rpm 193/253W 29.69/33.76kmph 5) 3km - 6:02(2:01/km) 128/137bpm 70cal 93/101rpm 194/345W 29.83/33.89kmph 6) 3km - 6:02(2:01/km) 127/135bpm 70cal 93/101rpm 194/305W 29.8/34.33kmph 7) 3km - 6:04(2:01/km) 126/134bpm 70cal 92/101rpm 193/257W 29.66/34.33kmph 8) 3km - 6:05(2:02/km) 126/134bpm 70cal 92/98rpm 193/276W 29.57/33.39kmph 9) 3km - 6:05(2:02/km) 127/134bpm 70cal 92/101rpm 193/293W 29.59/33.62kmph 10) 3km - 6:04(2:01/km) 127/134bpm 70cal 92/98rpm 192/256W 29.64/32.99kmph 11) 3km - 6:05(2:02/km) 126/134bpm 70cal 92/100rpm 193/251W 29.62/34.03kmph 12) 3km - 6:04(2:01/km) 127/134bpm 70cal 92/100rpm 193/282W 29.64/34.33kmph 13) 1.12km - 2:06(1:53/km) 133/138bpm 26cal 96/102rpm 210/275W 31.78/34.73kmph Add a comment	1.7mi, 26:24 Cross-Training - Walking Split Summary === 1) 2.73km - 26:24(9:40/km) 143cal 61/83rpm 6.21/8.87kmph Add a comment 20.6mi, 1:09:01 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:35(2:12/km) 122/129bpm 75cal 86/95rpm 191/235W 27.35/29.46kmph 2) 3km - 6:19(2:06/km) 124/132bpm 72cal 89/96rpm 193/273W 28.51/32.85kmph 3) 3km - 6:14(2:05/km) 126/135bpm 72cal 90/100rpm 194/296W 28.89/33.62kmph 4) 3km - 6:13(2:04/km) 126/135bpm 72cal 90/98rpm 193/296W 28.95/33.25kmph 5) 3km - 6:12(2:04/km) 123/134bpm 71cal 90/102rpm 191/257W 29.01/32.85kmph 6) 3km - 6:12(2:04/km) 126/136bpm 71cal 90/98rpm 191/250W 29.07/32.99kmph 7) 3km - 6:11(2:04/km) 126/135bpm 71cal 90/99rpm 192/258W 29.1/33.25kmph 8) 3km - 6:13(2:04/km) 127/135bpm 71cal 90/98rpm 191/266W 28.95/33.49kmph 9) 3km - 6:12(2:04/km) 127/135bpm 71cal 90/98rpm 191/279W 29/33.25kmph 10) 3km - 6:12(2:04/km) 127/135bpm 71cal 90/98rpm 192/246W 29.04/33.25kmph 11) 3km - 6:13(2:04/km) 126/134bpm 70cal 90/97rpm 190/238W 28.97/32.62kmph 12) 0.12km - 15(2:05/km) 123/124bpm 2cal 89/91rpm 186/193W 28.9/28.68kmph Add a comment 3.5mi, 18:51 Cycling - Commuting Split Summary === 1) 5.7km - 18:51(3:19/km) 184cal 18.13/23.38kmph Add a comment 6.9mi, 33:32 Cycling - Commuting Split Summary === 1) 10km - 30:18(3:02/km) 318cal 19.8/34.4kmph 2) 1.03km - 3:14(3:09/km) 32cal 19.09/25.53kmph Add a comment
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
1.7mi, 26:05 Cross-Training - Walking Split Summary === 1) 2.72km - 26:05(9:35/km) 141cal 59/81rpm 6.26/6.82kmph Add a comment 14.4mi, 48:01 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:34(2:11/km) 120/127bpm 76cal 86/93rpm 192/296W 27.42/29.46kmph 2) 3km - 6:17(2:06/km) 124/133bpm 72cal 89/95rpm 193/263W 28.68/32.25kmph 3) 3km - 6:14(2:05/km) 125/133bpm 72cal 90/98rpm 193/293W 28.86/33.12kmph 4) 3km - 6:11(2:04/km) 126/134bpm 71cal 90/98rpm 194/280W 29.12/33.12kmph 5) 3km - 6:08(2:03/km) 127/136bpm 71cal 91/99rpm 194/288W 29.35/33.39kmph 6) 3km - 6:11(2:04/km) 127/135bpm 70cal 90/98rpm 191/243W 29.09/32.99kmph 7) 3km - 6:10(2:03/km) 127/135bpm 71cal 91/99rpm 193/306W 29.22/33.39kmph 8) 2.12km - 4:16(2:01/km) 128/136bpm 50cal 92/100rpm 197/256W 29.84/33.62kmph Add a comment 6.7mi, 33:49 Cycling - Commuting Split Summary === 1) 10km - 31:12(3:07/km) 363cal 19.23/38.16kmph 2) 0.8km - 2:37(3:16/km) 26cal 18.4/22.54kmph Add a comment 5.5mi, 26:55 Cycling - Maintenance Split Summary === 1) 8.87km - 26:55(3:02/km) 221cal 19.77/38.26kmph Add a comment 5.3mi, 45:03 Running - Steady-State L hamstring 7/10 === 1) 2km - 10:10(5:05/km) 129/136bpm 125cal 11.8/13.84kmph 2) 2km - 10:39(5:20/km) 137/143bpm 140cal 11.26/13.84kmph 3) 2km - 10:44(5:22/km) 137/150bpm 139cal 11.18/15.72kmph 4) 2km - 10:41(5:20/km) 141/146bpm 143cal 11.24/12.39kmph 5) 0.51km - 2:48(5:32/km) 137/142bpm 36cal 10.85/13.54kmph Add a comment	0.7mi, 11:23 Cross-Training - Walking Split Summary === 1) 1.11km - 11:23(10:13/km) 58cal 61/64rpm 5.88/39.03kmph Add a comment 4.7mi, 42:07 Running - Mimbling Split Summary === 1) 2km - 10:17(5:08/km) 139/147bpm 137cal 11.67/12.33kmph 2) 2km - 11:20(5:40/km) 146/157bpm 162cal 10.59/12.7kmph 3) 2km - 11:55(5:58/km) 146/155bpm 170cal 10.07/14.04kmph 4) 1.52km - 8:35(5:40/km) 146/155bpm 122cal 10.59/13.3kmph Add a comment 7.8mi, 35:25 Cycling - Commuting Split Summary === 1) 10km - 28:14(2:49/km) 290cal 21.25/39.3kmph 2) 2.49km - 7:10(2:53/km) 73cal 20.83/24.69kmph Add a comment 6.7mi, 28:50 Cycling - Maintenance Split Summary === 1) 10km - 26:34(2:39/km) 305cal 22.59/35.27kmph 2) 0.85km - 2:16(2:40/km) 28cal 22.54/27.01kmph Add a comment 0.8mi, 3:48 Cycling - Commuting Split Summary === 1) 1.25km - 3:48(3:02/km) 31cal 19.73/26kmph Add a comment 5.3mi, 43:45 Running - Steady-State Split Summary === 1) 2km - 10:04(5:02/km) 135/145bpm 133cal 11.92/13.64kmph 2) 2km - 10:06(5:03/km) 143/149bpm 143cal 11.88/13.6kmph 3) 2km - 10:30(5:15/km) 149/152bpm 156cal 11.43/12.6kmph 4) 2km - 10:17(5:09/km) 146/152bpm 148cal 11.66/12.7kmph 5) 0.53km - 2:47(5:19/km) 149/153bpm 41cal 11.3/11.66kmph Add a comment	1.7mi, 26:43 Cross-Training - Walking Split Summary === 1) 2.74km - 26:43(9:46/km) 141cal 60/66rpm 6.15/9kmph Add a comment 3.7mi, 31:46 Running - Steady-State L hamstring/glute/quad 7/10 === 1) 2km - 10:19(5:10/km) 138/146bpm 130cal 11.63/12.39kmph 2) 2km - 10:44(5:22/km) 147/156bpm 147cal 11.18/12.83kmph 3) 2km - 10:37(5:19/km) 147/152bpm 145cal 11.3/12.87kmph 4) 0.01km - 5(5:44/km) 146/146bpm 1cal 10.48/10.75kmph Add a comment 5.2mi, 25:37 Cycling - Commuting Split Summary === 1) 8.33km - 25:37(3:05/km) 248cal 19.49/24.69kmph Add a comment 11mi, 51:06 Cycling - Maintenance Split Summary === 1) 10km - 29:31(2:57/km) 317cal 20.33/31.2kmph 2) 7.63km - 21:36(2:50/km) 250cal 21.19/39.74kmph Add a comment 6.2mi, 56:16 Running - Trail Run Split Summary === 1) 2km - 10:30(5:15/km) 144/154bpm 145cal 11.43/12.7kmph 2) 2km - 11:44(5:52/km) 153/160bpm 175cal 10.22/11.92kmph 3) 2km - 12:11(6:06/km) 150/160bpm 175cal 9.85/12.19kmph 4) 2km - 11:00(5:30/km) 148/153bpm 155cal 10.91/11.56kmph 5) 2km - 10:41(5:21/km) 145/149bpm 145cal 11.22/12.09kmph 6) 0.03km - 9(5:06/km) 142/143bpm 1cal 11.76/11.39kmph Add a comment	3.4mi, 57:01 Cross-Training - Walking Split Summary === 1) 5.52km - 57:01(10:20/km) 290cal 61/124rpm 5.81/7.52kmph Add a comment 10.6mi, 49:56 Cycling - Commuting Split Summary === 1) 10km - 29:52(2:59/km) 290cal 20.09/28.58kmph 2) 7.06km - 20:04(2:51/km) 207cal 21.11/33.62kmph Add a comment 8.5mi, 38:52 Cycling - Maintenance Split Summary === 1) 10km - 28:44(2:52/km) 334cal 20.88/27.51kmph 2) 3.62km - 10:07(2:48/km) 119cal 21.46/34.26kmph Add a comment 5.3mi, 45:03 Running - Steady-State Stiff legs. Achilles tendons a bit grumbly === 1) 2km - 10:06(5:03/km) 137/144bpm 127cal 11.89/14.34kmph 2) 2km - 10:28(5:14/km) 145/150bpm 141cal 11.46/15.22kmph 3) 2km - 10:39(5:20/km) 146/152bpm 145cal 11.26/13.6kmph 4) 2km - 10:50(5:25/km) 145/152bpm 146cal 11.08/14.58kmph 5) 0.54km - 3:00(5:32/km) 146/149bpm 40cal 10.84/14.38kmph Add a comment	0.2mi, 3:29 Cross-Training - Walking Quick lap of the car park, like you do === 1) 0.33km - 3:29(10:40/km) 16cal 62/64rpm 5.62/5.88kmph Add a comment 3mi, 15:31 Cycling - Commuting Round and about to Tesco === 1) 4.86km - 15:31(3:12/km) 126cal 18.78/27.98kmph Add a comment 5.6mi, 48:28 Running - Steady-State Looks like a frost is coming === 1) 2km - 10:40(5:20/km) 140/149bpm 137cal 11.25/11.99kmph 2) 2km - 10:39(5:20/km) 145/151bpm 142cal 11.26/13.5kmph 3) 2km - 10:44(5:22/km) 141/148bpm 140cal 11.17/12.26kmph 4) 2km - 10:39(5:20/km) 141/146bpm 137cal 11.26/17.27kmph 5) 1.03km - 5:45(5:36/km) 140/144bpm 73cal 10.7/12.09kmph Add a comment 0.5mi, 7:39 Cross-Training - Walking Split Summary === 1) 0.82km - 7:39(9:23/km) 100/119bpm 54cal 56/64rpm 6.4/7.42kmph Add a comment 0.5mi, 8:12 Cross-Training - Walking Split Summary === 1) 0.83km - 8:12(9:49/km) 97/107bpm 47cal 58/64rpm 6.11/6.45kmph Add a comment 1.6mi, 24:54 Cross-Training - Walking Split Summary === 1) 1km - 9:40(9:40/km) 98/113bpm 57cal 61/64rpm 6.21/7.49kmph 2) 1km - 9:45(9:45/km) 96/103bpm 45cal 61/64rpm 6.15/7.02kmph 3) 0.52km - 5:29(10:36/km) 100/108bpm 31cal 59/64rpm 5.66/7.42kmph Add a comment 0.7mi, 10:39 Cross-Training - Walking Split Summary === 1) 1km - 9:44(9:44/km) 106/118bpm 74cal 60/123rpm 6.17/6.89kmph 2) 0.1km - 55(9:41/km) 103/105bpm 6cal 62/63rpm 6.2/6.28kmph Add a comment 0.2mi, 3:09 Cross-Training - Walking Split Summary === 1) 0.32km - 3:09(9:58/km) 117/138bpm 30cal 56/66rpm 6.02/6.18kmph Add a comment 0.4mi, 5:20 Cross-Training - Walking Split Summary === 1) 0.56km - 5:20(9:30/km) 111/122bpm 47cal 59/65rpm 6.31/6.79kmph Add a comment 20.2mi, 1:30:54 Cycling - Maintenance Split Summary === 1) 10km - 28:01(2:48/km) 122/141bpm 295cal 21.41/29.73kmph 2) 10km - 28:58(2:54/km) 116/138bpm 225cal 20.71/32.14kmph 3) 10km - 27:09(2:43/km) 115/131bpm 211cal 22.1/32.35kmph 4) 2.44km - 6:45(2:46/km) 115/130bpm 52cal 21.68/30.37kmph Add a comment 5.6mi, 50:21 Running - Trail Run Split Summary === 1) 2km - 10:10(5:05/km) 141/149bpm 133cal 11.81/12.87kmph 2) 2km - 11:37(5:48/km) 149/156bpm 165cal 10.33/11.69kmph 3) 2km - 12:05(6:03/km) 148/158bpm 168cal 9.93/13.64kmph 4) 2km - 10:54(5:27/km) 146/152bpm 149cal 11.01/13.13kmph 5) 1.02km - 5:34(5:28/km) 141/144bpm 71cal 10.97/13.13kmph Add a comment	5mi, 43:11 Running - Steady-State L hamstring rather sore. Were it not for WSW I'd have rested it. A bit slippy with frost in places already === 1) 2km - 10:28(5:14/km) 135/142bpm 126cal 11.47/12.5kmph 2) 2km - 10:52(5:26/km) 142/149bpm 140cal 11.04/12.93kmph 3) 2km - 10:45(5:22/km) 142/151bpm 137cal 11.17/12.39kmph 4) 2km - 11:00(5:30/km) 142/146bpm 141cal 10.9/13.3kmph 5) 0.02km - 7(6:12/km) 143/144bpm 1cal 9.68/10.35kmph Add a comment 3.6mi, 59:57 Cross-Training - Walking Split Summary === 1) 1km - 10:06(10:06/km) 106/119bpm 71cal 60/62rpm 5.94/6.92kmph 2) 1km - 11:08(11:08/km) 111/121bpm 88cal 60/125rpm 5.39/6.25kmph 3) 1km - 11:00(11:00/km) 104/115bpm 63cal 59/121rpm 5.46/6.18kmph 4) 1km - 10:37(10:37/km) 98/106bpm 41cal 59/120rpm 5.66/6.31kmph 5) 1km - 9:52(9:52/km) 99/121bpm 42cal 61/83rpm 6.08/6.58kmph 6) 0.72km - 7:14(10:01/km) 92/98bpm 20cal 61/62rpm 5.99/6.55kmph Add a comment 0.2mi, 3:29 Cross-Training - Walking Split Summary === 1) 0.34km - 3:29(10:22/km) 95/99bpm 22cal 55/63rpm 5.79/7.62kmph Add a comment 0.5mi, 7:45 Cross-Training - Walking Split Summary === 1) 0.82km - 7:45(9:24/km) 99/111bpm 52cal 52/64rpm 6.38/7.29kmph Add a comment 1mi, 15:07 Cross-Training - Walking Split Summary === 1) 1km - 9:35(9:35/km) 98/118bpm 64cal 58/64rpm 6.26/8.56kmph 2) 0.57km - 5:32(9:42/km) 98/104bpm 32cal 61/64rpm 6.19/6.55kmph Add a comment 1.6mi, 24:41 Cross-Training - Walking Split Summary === 1) 1km - 9:42(9:42/km) 97/109bpm 56cal 58/69rpm 6.19/7.42kmph 2) 1km - 9:43(9:43/km) 94/101bpm 45cal 61/63rpm 6.17/6.65kmph 3) 0.52km - 5:16(10:12/km) 97/104bpm 25cal 60/62rpm 5.88/6.58kmph Add a comment 0.7mi, 11:00 Cross-Training - Walking Split Summary === 1) 1km - 9:19(9:19/km) 104/123bpm 70cal 53/65rpm 6.44/7.62kmph 2) 0.17km - 1:41(9:51/km) 102/106bpm 11cal 49/63rpm 6.09/6.58kmph Add a comment 0.2mi, 3:09 Cross-Training - Walking Split Summary === 1) 0.32km - 3:09(9:59/km) 117/136bpm 29cal 51/65rpm 6.01/7.49kmph Add a comment 0.4mi, 5:23 Cross-Training - Walking Split Summary === 1) 0.57km - 5:23(9:30/km) 109/125bpm 46cal 58/67rpm 6.31/7.35kmph Add a comment 21.7mi, 1:36:24 Cycling - Maintenance Split Summary === 1) 10km - 28:08(2:49/km) 122/140bpm 301cal 21.33/31.84kmph 2) 10km - 27:47(2:47/km) 116/138bpm 228cal 21.6/31.17kmph 3) 10km - 26:38(2:40/km) 114/131bpm 206cal 22.53/29.39kmph 4) 4.97km - 13:51(2:47/km) 114/129bpm 107cal 21.52/33.62kmph Add a comment 7.5mi, 1:07:38 Running - Trail Run Split Summary === 1) 2km - 10:06(5:03/km) 140/147bpm 130cal 11.88/13.64kmph 2) 2km - 10:38(5:19/km) 149/155bpm 148cal 11.28/12.43kmph 3) 2km - 12:12(6:06/km) 148/157bpm 169cal 9.84/12.29kmph 4) 2km - 10:50(5:25/km) 149/153bpm 149cal 11.07/11.76kmph 5) 2km - 12:01(6:00/km) 146/154bpm 160cal 9.99/13.4kmph 6) 2km - 11:36(5:48/km) 145/152bpm 150cal 10.34/13.33kmph 7) 0.05km - 15(5:13/km) 142/143bpm 3cal 11.48/11.46kmph Add a comment	9.9mi, 43:48 Cycling - Maintenance Split Summary === 1) 10km - 27:06(2:43/km) 116/129bpm 287cal 22.14/36.04kmph 2) 5.88km - 16:42(2:51/km) 114/134bpm 143cal 21.11/34.8kmph Add a comment 10mi, 1:27:28 Running - Steady-State Split Summary === 1) 2km - 10:37(5:19/km) 141/151bpm 137cal 11.3/13.07kmph 2) 2km - 11:44(5:52/km) 149/155bpm 162cal 10.23/11.92kmph 3) 2km - 10:55(5:27/km) 148/154bpm 150cal 11/14.64kmph 4) 2km - 11:03(5:32/km) 145/154bpm 145cal 10.85/12.53kmph 5) 2km - 11:04(5:32/km) 147/152bpm 147cal 10.85/13.33kmph 6) 2km - 10:30(5:15/km) 144/149bpm 133cal 11.43/13.5kmph 7) 2km - 10:39(5:20/km) 144/147bpm 133cal 11.26/11.76kmph 8) 2km - 10:49(5:25/km) 143/148bpm 126cal 11.09/12.8kmph 9) 0.02km - 7(5:26/km) 139/139bpm 1cal 11.05/11.05kmph Add a comment

Dist	Races	PB	WB	1984	1990	2004	2005	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	2	5:48 5:48/mi	74.94													6:18 68.43	5:48 74.94
3mi	1	17:59 6:00/mi	80.49														17:59 80.49
5km	8	19:24 6:15/mi	77.50													19:32 76.12	19:24 77.50
5.2km	1	20:05 6:13/mi	77.62														20:05 77.62
3.6mi	1	23:25 6:30/mi	72.40											23:25 72.40
4mi	4	25:50 6:28/mi	70.78			27:13 64.09				25:50 70.66			27:41 67.50				27:16 70.78
4.1mi	5	23:39 5:46/mi	78.41				23:39 78.23		24:58 76.38		24:42 78.41				26:34 75.25		26:30 76.67
4.3mi	1	25:52 6:04/mi	74.32				25:52 74.32
5mi	3	31:19 6:16/mi	79.12														31:19 79.12
6mi	2	40:49 6:48/mi	73.81														40:49 73.81		58:09 52.67
10km	15	36:48 5:55/mi	80.34		36:48 72.96		36:56 76.92	38:15 76.56				39:40 75.56	40:42 74.22	40:46 74.70		39:27 78.45	38:50 80.34		41:59 75.55
10mi	5	1:02:48 6:17/mi	77.42			1:02:48 73.50			1:06:17 72.40		1:05:42 74.24	1:05:21 75.24				1:05:39 77.42
12.1mi	1	1:25:55 7:06/mi	73.02													1:25:55 73.02
13.1mi	17	1:16:55 5:52/mi	78.78	1:16:55 78.78					1:26:21 74.36	1:31:40 70.05		1:29:08 73.86		1:31:26 72.61	1:31:00 74.21	1:28:19 76.55	1:27:15 78.07	1:28:01 78.76	1:33:59 73.76
21.1km	1	1:30:56 6:56/mi	76.30																1:30:56 76.30
20mi	5	2:20:39 7:02/mi	74.64											2:26:28 70.43	2:30:16 69.25	2:20:39 74.64			2:29:23 72.19
26.2mi	8	2:45:27 6:19/mi	79.63	2:45:27 77.40					3:10:41 70.00			3:14:22 70.49		3:16:00 70.52		3:03:50 76.55	2:58:19 79.63	3:05:20 78.04	3:06:38 77.49
43.5mi	1	6:58:08 9:37/mi	54.40										6:58:08 54.40
45mi	1	6:22:54 8:31/mi	63.12													6:22:54 63.12

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	52.67%
Combe (Mota-vation Series race 3)	3.9mi	27 Jun		0.00%
Dorney Lake 6 Hour Challenge	6hr	13 Jun	72 / km	0.00%
Otmoor Challenge	13.1mi	8 Jun	1:33:59	73.76%
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	75.55%
Charlton-on-Otmoor (Mota-vation Series race 1)	5.2mi	2 May		0.00%
London Marathon	26.2mi	28 Apr	3:06:38	77.49%
White Horse Half Marathon	21.1km	5 Apr	1:30:56	76.30%
Gloucester 20	20mi	17 Mar	2:29:23	72.19%
2018	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	21 Oct	3:05:20	78.04%
Cricklade Half Marathon	13.1mi	7 Oct	1:28:01	78.76%
Watford Half Marathon	13.1mi	4 Feb	1:32:34	74.23%
2017	Distance	Date	Result	WAVA
Alchester 5k	5km	15 Aug	19:30	77.50%
Bredon's Hardwick Triathlon	750metres/24km/5km	13 Aug	10:23 / 40:43 / 19:56	0.00%
Bearbrook 10k	10km	6 Aug	41:28	75.86%
OUAC & BMC Iffley Festival of Miles	1mi	29 Jul	5:48	74.94%
Waddesdon Manor Summer 5K	5km	19 Jul	20:20	73.72%
Hornton Classic 6	6mi	15 Jul	40:49	73.81%
Bedfordshire Triathlon	1.5km/40km/10km	9 Jul	28:35 / 59:05 / 46:56	0.00%
Didcot 5	5mi	2 Jul	31:19	79.12%
Cumnor Royal British Legion 5k	5km	17 Jun	19:24	77.27%
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	70.78%
Oxford Town and Gown 10k	10km	14 May	38:50	80.34%
Oxford Sri Chinmoy Self Transcendence Race 1	3mi	8 May	17:59	80.49%
Oxfordshire County Road Relays	5.2km	30 Apr	20:05	77.62%
Charlton-on-Otmoor (Mota-vation Series race 1)	4.1mi	27 Apr	26:30	76.67%
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	74.14%
Fleet Half Marathon	13.1mi	19 Mar	1:28:00	77.41%
2016	Distance	Date	Result	WAVA
Aylesbury Boxing Day 5km	5km	26 Dec	20:49	72.01%
Aylesbury Boxing Day 1 mile	1mi	26 Dec	6:18	68.43%
Andy Reading Memorial 10k	10km	11 Dec	41:18	75.54%
Watford Autumn 10K	10km	27 Nov	42:08	74.05%
Abingdon Marathon	26.2mi	23 Oct		0.00%
Chiltern Cross Country League Race 1 Senior Men	10km	15 Oct	37:44	82.68%
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	76.02%
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	74.70%
London Marathon	26.2mi	13 Apr	3:16:00	70.52%
Gloucester 20	20mi	16 Mar	2:26:28	70.43%
Teddy Hall Relays	3.6mi	12 Mar	23:25	72.40%
Oxford Mail League Round 5: Harwell (Men)	8500mi	2 Mar	38:55	65.65%
chiltern league campbell park	5mi	8 Feb	37:19	64.81%
Watford Half Marathon	13.1mi	2 Feb	1:31:26	72.61%
2013	Distance	Date	Result	WAVA
Eynsham 10k	10km	24 Nov	41:17	73.76%
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	74.22%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4mi	2 May	27:41	67.50%
Thames Trot	43.5mi	2 Feb	6:58:08	54.40%
2012	Distance	Date	Result	WAVA
Luton Marathon	26.2mi	18 Nov	3:14:22	70.49%
Oxford Half Marathon	13.1mi	14 Oct	1:29:08	73.86%
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	75.56%
Maidenhead Easter 10	10mi	6 Apr	1:05:21	75.24%
2011	Distance	Date	Result	WAVA
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	5 May	24:42	78.41%
Maidenhead Easter 10	10mi	22 Apr	1:05:42	74.24%
2010	Distance	Date	Result	WAVA
Chippenham Half Marathon	13.1mi	12 Sep	1:33:47	69.04%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4mi	6 May	25:50	70.66%
Watford Half Marathon	13.1mi	7 Feb	1:31:40	70.05%
2009	Distance	Date	Result	WAVA
Luton Marathon	26.2mi	6 Dec	3:10:41	70.00%
Chippenham Half Marathon	13.1mi	13 Sep	1:26:21	74.36%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	7 May	24:58	76.38%
Maidenhead Easter 10	10mi	10 Apr	1:06:17	72.40%
Watford Half Marathon	13.1mi	1 Feb	1:27:52	72.49%
2008	Distance	Date	Result	WAVA
Headington 10K	10km	31 Aug	38:15	76.56%
2005	Distance	Date	Result	WAVA
Bletchingdon (Mota-Vation Series Race 2)	4.26mi	2 Jun	25:52	74.32%
Oxford Town & Gown 10K	10km	15 May	36:56	76.92%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	5 May	23:39	78.23%
2004	Distance	Date	Result	WAVA
Bletchingdon (Mota-vation Series race 2)	4mi	3 Jun	27:13	64.09%
Maidenhead Easter 10	10mi	9 Apr	1:02:48	73.50%
1990	Distance	Date	Result	WAVA
Oxford Town & Gown 10k	10km	13 May	36:48	72.96%
1984	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	6 May	2:45:27	77.40%
Milton Keynes Half Marathon	13.1mi	8 Apr	1:16:55	78.78%

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