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Oranj M55

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Training

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Oxford City AC

Races
98
Miles
19807
Miles
1142
Miles
121400
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

Quite an experience to live in fear, isn't it?

Current Status

Sleeping children in their blue soft rooms Still dream

Under Consideration
17th Jul 21	Haytor Heller

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This user has collected 260 badges.

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2021 Targets

BIKE
7500
RUN
1500
SWIM
50
WALK
200

Set your targets for 2021

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	162	0	0	0	0	0	0	0	0	0	0	0	162
2021	224	0	0	0	0	0	0	0	0	0	0	0	224
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	159	225	221	152	1992
2020	644	802	872	1232	1393	837	1024	933	791	450	265	401	9644
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
2005	0	0	0	0	0	0	0	1.2	14.7	12	2	2	31.9
2005	63	65	77	89	72	48	37	0	0	3	29	59	544
2005	820	819	932	814	937	1524	1776	565	71	321	385	675	9639

Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4
18.7mi, 1:05:19 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:44(2:15/km) 115/118bpm 75cal 84/103rpm 188/281W 26.75/28.58kmph 2) 3km - 6:30(2:10/km) 120/128bpm 72cal 86/92rpm 185/246W 27.69/30.64kmph 3) 3km - 6:29(2:10/km) 117/125bpm 70cal 86/92rpm 182/261W 27.73/31.17kmph 4) 3km - 6:34(2:11/km) 116/121bpm 70cal 85/91rpm 178/255W 27.42/30.97kmph 5) 3km - 6:32(2:11/km) 118/122bpm 70cal 85/92rpm 179/244W 27.53/30.64kmph 6) 3km - 6:28(2:09/km) 120/125bpm 70cal 86/92rpm 182/250W 27.81/31.31kmph 7) 3km - 6:28(2:09/km) 121/126bpm 70cal 86/93rpm 181/250W 27.8/31.07kmph 8) 3km - 6:27(2:09/km) 121/126bpm 70cal 86/93rpm 182/245W 27.87/31.64kmph 9) 3km - 6:24(2:08/km) 121/130bpm 70cal 87/96rpm 184/271W 28.11/32.62kmph 10) 3km - 6:27(2:09/km) 122/127bpm 70cal 87/93rpm 182/248W 27.89/31.64kmph 11) 0.12km - 14(2:04/km) 120/121bpm 2cal 87/92rpm 172/227W 29.13/28.85kmph Add a comment 1.3mi, 22:21 Cross-Training - Walking Split Summary === 1) 1km - 10:38(10:38/km) 104/120bpm 69cal 58/61rpm 5.64/6.15kmph 2) 1km - 10:13(10:13/km) 106/115bpm 60cal 60/62rpm 5.88/6.21kmph 3) 0.14km - 1:31(10:29/km) 103/106bpm 8cal 59/61rpm 5.72/5.68kmph Add a comment 5mi, 42:14 Running - Steady-State Split Summary === 1) 2km - 10:04(5:02/km) 139/146bpm 129cal 11.93/13.07kmph 2) 2km - 10:16(5:08/km) 147/151bpm 140cal 11.68/12.19kmph 3) 2km - 10:20(5:10/km) 148/151bpm 141cal 11.62/12.6kmph 4) 2km - 10:59(5:30/km) 150/154bpm 152cal 10.92/11.76kmph 5) 0.11km - 35(5:13/km) 148/149bpm 7cal 11.49/11.39kmph Add a comment	1.4mi, 24:28 Cross-Training - Walking Split Summary === 1) 1km - 10:46(10:46/km) 103/113bpm 68cal 58/63rpm 5.57/6.48kmph 2) 1km - 10:43(10:43/km) 94/106bpm 65cal 57/63rpm 5.6/6.69kmph 3) 0.25km - 2:59(11:49/km) 87/93bpm 15cal 55/58rpm 5.08/5.34kmph Add a comment 0mi, 38:38 Cross-Training - Yoga Split Summary === 1) 0km - 38:38(0/km) 59/96bpm 70cal Add a comment 6.1mi, 51:17 Running - Steady-State Split Summary === 1) 2km - 10:34(5:17/km) 140/149bpm 136cal 11.35/11.79kmph 2) 2km - 10:36(5:18/km) 146/149bpm 143cal 11.31/12.36kmph 3) 2km - 10:15(5:07/km) 146/151bpm 139cal 11.71/12.63kmph 4) 2km - 10:25(5:13/km) 146/152bpm 140cal 11.51/13.17kmph 5) 1.81km - 9:26(5:13/km) 146/150bpm 126cal 11.51/12.29kmph Add a comment	20mi, 1:06:56 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:44(2:15/km) 112/116bpm 72cal 84/92rpm 179/287W 26.7/28.95kmph 2) 3km - 6:26(2:09/km) 118/123bpm 69cal 85/94rpm 180/301W 27.96/31.07kmph 3) 3km - 6:15(2:05/km) 118/126bpm 69cal 85/94rpm 185/258W 28.83/32.99kmph 4) 3km - 6:15(2:05/km) 118/125bpm 68cal 84/92rpm 182/268W 28.79/32.62kmph 5) 3km - 6:12(2:04/km) 119/126bpm 68cal 85/90rpm 184/268W 29.05/32.85kmph 6) 3km - 6:11(2:04/km) 119/125bpm 68cal 85/92rpm 185/262W 29.1/33.12kmph 7) 3km - 6:11(2:04/km) 120/126bpm 68cal 85/92rpm 186/247W 29.08/33.39kmph 8) 3km - 6:08(2:03/km) 120/127bpm 69cal 86/93rpm 187/244W 29.31/33.89kmph 9) 3km - 6:08(2:03/km) 121/128bpm 68cal 86/95rpm 187/243W 29.34/34.03kmph 10) 3km - 6:07(2:02/km) 121/129bpm 68cal 86/97rpm 187/257W 29.39/35.17kmph 11) 2.11km - 4:17(2:02/km) 122/129bpm 48cal 86/92rpm 188/240W 29.6/33.76kmph Add a comment 1.8mi, 28:52 Cross-Training - Walking Split Summary === 1) 1km - 10:09(10:09/km) 113/119bpm 85cal 61/64rpm 5.91/6.82kmph 2) 1km - 10:01(10:01/km) 95/111bpm 68cal 62/65rpm 5.99/7.02kmph 3) 0.87km - 8:42(10:01/km) 94/100bpm 55cal 61/64rpm 5.99/6.35kmph Add a comment 6mi, 50:12 Running - Steady-State Split Summary === 1) 2km - 10:14(5:07/km) 136/145bpm 127cal 11.73/13.03kmph 2) 2km - 10:07(5:04/km) 142/145bpm 132cal 11.85/12.33kmph 3) 2km - 10:19(5:09/km) 144/148bpm 136cal 11.64/12.43kmph 4) 2km - 10:25(5:12/km) 143/148bpm 136cal 11.52/12.73kmph 5) 1.71km - 9:07(5:20/km) 143/149bpm 119cal 11.25/12.12kmph Add a comment	0mi, 26:22 Cross-Training - Pilates Pilates & Yoga with Katja, day 1 (7-day challenge) === 1) 0km - 26:22(0/km) 62/88bpm 57cal Add a comment 8.3mi, 1:10:32 Running - Steady-State Split Summary === 1) 2km - 10:13(5:07/km) 136/144bpm 130cal 11.74/12.7kmph 2) 2km - 10:20(5:10/km) 142/148bpm 136cal 11.61/12.73kmph 3) 2km - 10:17(5:09/km) 140/146bpm 134cal 11.66/12.39kmph 4) 2km - 10:23(5:11/km) 143/147bpm 138cal 11.57/13.23kmph 5) 2km - 10:56(5:28/km) 143/149bpm 146cal 10.97/12.12kmph 6) 2km - 10:53(5:27/km) 140/146bpm 139cal 11.02/12.63kmph 7) 1.4km - 7:30(5:20/km) 142/147bpm 93cal 11.24/12.09kmph Add a comment	1.5mi, 24:22 Cross-Training - Walking Split Summary === 1) 1km - 10:30(10:30/km) 103/108bpm 68cal 61/65rpm 5.72/6.21kmph 2) 1km - 10:04(10:04/km) 90/102bpm 61cal 62/64rpm 5.96/6.25kmph 3) 0.38km - 3:49(9:58/km) 85/89bpm 24cal 61/62rpm 6.02/6.62kmph Add a comment 0mi, 30:07 Cross-Training - Pilates Pilates & Yoga with Katja, day 2 (7-day challenge) === 1) 0km - 30:07(0/km) 66/89bpm 74cal Add a comment 5.4mi, 44:20 Running - Steady-State Split Summary === 1) 2km - 10:03(5:01/km) 135/143bpm 128cal 11.95/12.77kmph 2) 2km - 10:11(5:06/km) 139/147bpm 133cal 11.78/12.73kmph 3) 2km - 10:16(5:08/km) 143/147bpm 138cal 11.69/12.97kmph 4) 2km - 10:38(5:19/km) 145/149bpm 146cal 11.29/12.9kmph 5) 0.61km - 3:12(5:15/km) 140/143bpm 42cal 11.43/12.09kmph Add a comment	0mi, 30:18 Cross-Training - Pilates Pilates & Yoga with Katja, day 3 (7-day challenge) === 1) 0km - 30:18(0/km) 68/94bpm 81cal Add a comment 7.8mi, 37:29 Cycling - Maintenance Split Summary === 1) 10km - 29:56(3:00/km) 126/151bpm 345cal 20.04/37.05kmph 2) 2.58km - 7:33(2:56/km) 109/132bpm 48cal 20.46/28.25kmph Add a comment 10.6mi, 1:28:49 Running - Steady-State Split Summary === 1) 2km - 10:33(5:17/km) 140/149bpm 140cal 11.37/12.23kmph 2) 2km - 10:26(5:13/km) 145/149bpm 144cal 11.51/12.39kmph 3) 2km - 10:19(5:09/km) 143/148bpm 139cal 11.64/12.9kmph 4) 2km - 10:23(5:11/km) 141/148bpm 136cal 11.56/14.38kmph 5) 2km - 10:15(5:08/km) 143/148bpm 136cal 11.7/13.4kmph 6) 2km - 10:08(5:04/km) 143/148bpm 135cal 11.84/12.63kmph 7) 2km - 10:29(5:15/km) 144/148bpm 141cal 11.44/12.26kmph 8) 2km - 11:07(5:33/km) 146/151bpm 150cal 10.8/12.63kmph 9) 1.01km - 5:10(5:08/km) 143/148bpm 64cal 11.68/13kmph Add a comment	0mi, 18:03 Cross-Training - Pilates Pilates & Yoga with Katja, day 4 (7-day challenge) === 1) 0km - 18:03(0/km) 74/101bpm 65cal Add a comment 6.7mi, 56:52 Running - Steady-State Split Summary === 1) 2km - 10:31(5:16/km) 138/146bpm 136cal 11.41/12.8kmph 2) 2km - 11:17(5:38/km) 140/150bpm 148cal 10.64/13.5kmph 3) 2km - 10:17(5:08/km) 141/146bpm 136cal 11.67/12.66kmph 4) 2km - 10:27(5:14/km) 145/153bpm 143cal 11.48/12.23kmph 5) 2km - 10:46(5:23/km) 146/150bpm 150cal 11.14/12.26kmph 6) 0.71km - 3:34(5:03/km) 141/145bpm 47cal 11.89/12.53kmph Add a comment
Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11
20.6mi, 1:06:15 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:40(2:13/km) 115/119bpm 75cal 85/91rpm 187/230W 26.97/28.58kmph 2) 3km - 6:28(2:09/km) 120/126bpm 72cal 86/93rpm 186/264W 27.85/31.54kmph 3) 3km - 5:33(1:51/km) 129/133bpm 73cal 88/92rpm 220/262W 32.4/33.89kmph 4) 3km - 5:36(1:52/km) 128/130bpm 71cal 87/95rpm 214/266W 32.1/34.03kmph 5) 3km - 6:27(2:09/km) 119/126bpm 69cal 84/92rpm 180/249W 27.94/31.88kmph 6) 3km - 6:15(2:05/km) 121/126bpm 69cal 84/91rpm 187/242W 28.77/33.12kmph 7) 3km - 5:29(1:50/km) 129/135bpm 72cal 89/97rpm 220/329W 32.82/35.44kmph 8) 3km - 5:28(1:49/km) 134/136bpm 72cal 89/95rpm 220/282W 32.94/34.6kmph 9) 3km - 6:24(2:08/km) 125/134bpm 69cal 84/92rpm 180/253W 28.11/33.25kmph 10) 3km - 5:18(1:46/km) 135/138bpm 72cal 92/99rpm 228/307W 33.94/36.04kmph 11) 3km - 6:21(2:07/km) 126/137bpm 68cal 85/93rpm 181/243W 28.38/33.49kmph 12) 0.12km - 15(2:02/km) 125/126bpm 2cal 86/88rpm 185/201W 29.46/29.16kmph Add a comment 1.8mi, 29:33 Cross-Training - Walking Split Summary === 1) 1km - 10:19(10:19/km) 101/108bpm 62cal 58/63rpm 5.81/6.48kmph 2) 1km - 10:01(10:01/km) 92/110bpm 65cal 59/63rpm 5.99/6.92kmph 3) 0.92km - 9:12(9:57/km) 86/96bpm 60cal 61/63rpm 6.03/6.65kmph Add a comment 4.2mi, 35:38 Running - Steady-State L quad? === 1) 2km - 10:09(5:04/km) 139/148bpm 133cal 11.82/14.58kmph 2) 2km - 10:29(5:15/km) 147/151bpm 146cal 11.44/12.33kmph 3) 2km - 10:46(5:23/km) 149/153bpm 154cal 11.15/12.26kmph 4) 0.81km - 4:14(5:12/km) 146/151bpm 59cal 11.53/11.86kmph Add a comment	20.6mi, 1:05:40 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:34(2:11/km) 117/120bpm 73cal 82/89rpm 187/282W 27.42/32.11kmph 2) 3km - 6:15(2:05/km) 124/132bpm 70cal 84/93rpm 189/271W 28.79/33.62kmph 3) 3km - 6:11(2:04/km) 124/132bpm 70cal 85/96rpm 190/270W 29.12/33.89kmph 4) 3km - 6:12(2:04/km) 123/132bpm 68cal 85/93rpm 185/288W 29.01/34.46kmph 5) 3km - 5:29(1:50/km) 131/135bpm 71cal 89/95rpm 216/293W 32.81/34.73kmph 6) 3km - 5:41(1:54/km) 131/136bpm 70cal 89/96rpm 208/266W 31.67/35.04kmph 7) 3km - 5:21(1:47/km) 136/139bpm 71cal 91/96rpm 223/280W 33.61/35.17kmph 8) 3km - 6:02(2:01/km) 130/140bpm 69cal 86/96rpm 193/309W 29.8/35.61kmph 9) 3km - 5:56(1:59/km) 134/140bpm 70cal 88/95rpm 196/275W 30.3/34.6kmph 10) 3km - 5:37(1:52/km) 137/142bpm 71cal 90/97rpm 211/275W 32.07/35.61kmph 11) 3km - 6:05(2:02/km) 131/141bpm 69cal 87/101rpm 191/254W 29.58/34.73kmph 12) 0.12km - 15(2:07/km) 126/126bpm 2cal 87/88rpm 174/184W 28.26/27.75kmph Add a comment 0mi, 26:39 Cross-Training - Pilates Pilates & Yoga with Katja, day 5 (7-day challenge) === 1) 0km - 26:39(0/km) 63/101bpm 62cal Add a comment 4.4mi, 37:12 Running - Steady-State L thigh strapped. Seemed OK === 1) 2km - 10:27(5:14/km) 139/147bpm 136cal 11.48/12.29kmph 2) 2km - 10:02(5:01/km) 140/147bpm 133cal 11.95/12.63kmph 3) 2km - 10:51(5:26/km) 140/148bpm 142cal 11.06/12.09kmph 4) 1.11km - 5:51(5:16/km) 142/148bpm 77cal 11.38/11.89kmph Add a comment	1.5mi, 23:11 Cross-Training - Walking Some GPS weirdness! === 1) 1km - 10:04(10:04/km) 108/122bpm 74cal 61/65rpm 5.96/6.35kmph 2) 1km - 10:04(10:04/km) 85/102bpm 62cal 62/65rpm 5.96/6.31kmph 3) 0.43km - 3:02(7:08/km) 89/104bpm 18cal 60/64rpm 8.41/36.58kmph Add a comment 0mi, 28:04 Cross-Training - Pilates Pilates & Yoga with Katja, day 6 (7-day challenge) === 1) 0km - 28:04(0/km) 72/111bpm 91cal Add a comment 4.9mi, 41:10 Running - Steady-State Split Summary === 1) 2km - 10:08(5:04/km) 134/143bpm 127cal 11.84/12.9kmph 2) 2km - 10:13(5:06/km) 140/145bpm 134cal 11.75/12.26kmph 3) 2km - 10:52(5:26/km) 145/149bpm 147cal 11.04/11.89kmph 4) 1.9km - 9:57(5:13/km) 145/149bpm 135cal 11.49/12.26kmph Add a comment	0.8mi, 13:07 Cross-Training - Walking Split Summary === 1) 1km - 14:58(14:58/km) 87/98bpm 78cal 41/63rpm 4.01/6.28kmph 2) 0.25km - 2:39(10:37/km) 87/91bpm 15cal 57/60rpm 5.65/11.72kmph Add a comment 18.7mi, 1:02:04 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:43(2:14/km) 115/121bpm 75cal 82/91rpm 186/289W 26.77/31.78kmph 2) 3km - 6:19(2:06/km) 124/131bpm 73cal 84/91rpm 193/293W 28.48/32.75kmph 3) 3km - 6:07(2:02/km) 128/135bpm 72cal 86/98rpm 197/275W 29.39/34.8kmph 4) 3km - 6:07(2:02/km) 127/133bpm 72cal 86/94rpm 197/281W 29.43/33.96kmph 5) 3km - 6:06(2:02/km) 128/136bpm 71cal 86/95rpm 195/288W 29.49/34.73kmph 6) 3km - 6:05(2:02/km) 128/136bpm 71cal 87/93rpm 197/247W 29.58/34.2kmph 7) 3km - 6:06(2:02/km) 129/135bpm 71cal 87/95rpm 196/284W 29.52/33.89kmph 8) 3km - 6:07(2:02/km) 129/137bpm 71cal 86/94rpm 196/267W 29.44/34.2kmph 9) 3km - 6:05(2:02/km) 128/135bpm 71cal 87/93rpm 196/262W 29.57/34.2kmph 10) 3km - 6:04(2:01/km) 128/136bpm 71cal 87/94rpm 197/263W 29.69/34.6kmph 11) 0.11km - 14(2:07/km) 127/127bpm 2cal 87/100rpm 176/207W 28.37/30.13kmph Add a comment 5.1mi, 41:59 Running - Steady-State Waited for it to thaw out a bit === 1) 2km - 10:19(5:10/km) 136/145bpm 133cal 11.63/13.2kmph 2) 2km - 10:10(5:05/km) 146/149bpm 141cal 11.8/12.73kmph 3) 2km - 10:18(5:09/km) 148/151bpm 145cal 11.65/13.27kmph 4) 2km - 10:08(5:04/km) 147/151bpm 141cal 11.85/13.03kmph 5) 0.21km - 1:04(5:08/km) 147/149bpm 14cal 11.69/12.06kmph Add a comment	0.7mi, 12:29 Cross-Training - Walking Split Summary === 1) 1km - 10:38(10:38/km) 97/123bpm 71cal 60/64rpm 5.64/7.29kmph 2) 0.19km - 1:50(9:50/km) 105/112bpm 11cal 62/63rpm 6.1/6.15kmph Add a comment 0mi, 26:36 Cross-Training - Yoga Pilates & Yoga with Katja, day 7 (7-day challenge) === 1) 0km - 26:36(0/km) 68/106bpm 75cal Add a comment 10mi, 1:23:41 Running - Steady-State Split Summary === 1) 2km - 10:16(5:08/km) 139/147bpm 134cal 11.7/12.73kmph 2) 2km - 10:07(5:04/km) 144/150bpm 139cal 11.85/12.56kmph 3) 2km - 10:07(5:03/km) 142/149bpm 135cal 11.87/12.87kmph 4) 2km - 10:18(5:09/km) 146/150bpm 142cal 11.65/12.29kmph 5) 2km - 10:21(5:10/km) 148/151bpm 144cal 11.6/12.33kmph 6) 2km - 10:57(5:29/km) 148/153bpm 154cal 10.96/12.6kmph 7) 2km - 10:26(5:13/km) 147/151bpm 145cal 11.49/12.66kmph 8) 2km - 10:34(5:17/km) 147/151bpm 144cal 11.36/15.48kmph 9) 0.12km - 35(5:04/km) 146/146bpm 8cal 11.83/11.89kmph Add a comment	0.9mi, 15:59 Cross-Training - Walking Split Summary === 1) 1km - 10:40(10:40/km) 87/109bpm 67cal 61/65rpm 5.62/6.38kmph 2) 0.52km - 5:18(10:15/km) 88/102bpm 31cal 61/65rpm 5.85/6.31kmph Add a comment 11.1mi, 1:34:12 Running - Steady-State Hi to Tiny Chris, just heading out for a ride. Rather him than me. === 1) 2km - 10:30(5:15/km) 138/146bpm 135cal 11.43/12.29kmph 2) 2km - 10:11(5:06/km) 144/148bpm 136cal 11.78/12.83kmph 3) 2km - 10:24(5:12/km) 144/149bpm 139cal 11.53/12.56kmph 4) 2km - 10:14(5:07/km) 142/147bpm 132cal 11.73/12.93kmph 5) 2km - 10:37(5:19/km) 146/150bpm 144cal 11.3/12.33kmph 6) 2km - 10:53(5:27/km) 145/150bpm 145cal 11.02/12.36kmph 7) 2km - 10:32(5:16/km) 143/148bpm 134cal 11.39/12.46kmph 8) 2km - 10:39(5:19/km) 146/149bpm 140cal 11.27/12.02kmph 9) 1.91km - 10:10(5:20/km) 146/150bpm 136cal 11.25/12.33kmph Add a comment	1.9mi, 33:45 Cross-Training - Walking Split Summary === 1) 1km - 10:32(10:32/km) 88/99bpm 64cal 60/63rpm 5.7/6.42kmph 2) 1km - 10:56(10:56/km) 81/95bpm 60cal 56/63rpm 5.48/7.09kmph 3) 1km - 10:58(10:58/km) 80/87bpm 69cal 57/63rpm 5.47/6.82kmph 4) 0.12km - 1:18(10:52/km) 80/84bpm 8cal 55/58rpm 5.52/5.68kmph Add a comment 0mi, 39:10 Cross-Training - Yoga Split Summary === 1) 0km - 39:10(0/km) 66/90bpm 97cal Add a comment 4.1mi, 34:16 Running - Steady-State Split Summary === 1) 2km - 10:28(5:14/km) 131/139bpm 128cal 11.46/12.5kmph 2) 2km - 10:27(5:13/km) 138/144bpm 135cal 11.49/12.26kmph 3) 2km - 10:40(5:20/km) 140/145bpm 139cal 11.25/12.29kmph 4) 0.51km - 2:41(5:15/km) 136/139bpm 33cal 11.43/11.92kmph Add a comment
Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18
7mi, 58:52 Running - Steady-State Split Summary === 1) 2km - 10:23(5:11/km) 134/143bpm 132cal 11.57/12.26kmph 2) 2km - 10:23(5:12/km) 143/146bpm 140cal 11.55/12.36kmph 3) 2km - 10:42(5:21/km) 145/148bpm 144cal 11.21/12.9kmph 4) 2km - 10:41(5:20/km) 144/150bpm 145cal 11.24/12.87kmph 5) 2km - 10:16(5:08/km) 143/147bpm 137cal 11.69/12.97kmph 6) 1.21km - 6:27(5:20/km) 146/149bpm 87cal 11.23/11.86kmph Add a comment 1.3mi, 22:11 Cross-Training - Walking Split Summary === 1) 1km - 10:33(10:33/km) 93/98bpm 66cal 59/63rpm 5.69/6.21kmph 2) 1km - 10:35(10:35/km) 82/99bpm 59cal 60/63rpm 5.67/6.25kmph 3) 0.11km - 1:03(10:02/km) 74/77bpm 6cal 61/62rpm 5.98/6.18kmph Add a comment 4.5mi, 37:55 Running - Steady-State Split Summary === 1) 2km - 10:34(5:17/km) 137/145bpm 136cal 11.35/12.09kmph 2) 2km - 10:08(5:04/km) 141/147bpm 135cal 11.83/12.8kmph 3) 2km - 10:52(5:26/km) 146/150bpm 150cal 11.05/11.86kmph 4) 1.2km - 6:21(5:16/km) 145/151bpm 87cal 11.38/12.43kmph Add a comment	22.4mi, 1:15:43 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:50(2:17/km) 110/115bpm 75cal 83/92rpm 185/248W 26.35/28.95kmph 2) 3km - 6:23(2:08/km) 119/123bpm 72cal 83/91rpm 190/249W 28.18/32.25kmph 3) 3km - 6:16(2:05/km) 122/130bpm 72cal 84/91rpm 192/273W 28.74/33.89kmph 4) 3km - 6:14(2:05/km) 124/132bpm 71cal 85/91rpm 191/273W 28.89/32.99kmph 5) 3km - 6:14(2:05/km) 125/132bpm 70cal 85/92rpm 189/262W 28.88/33.76kmph 6) 3km - 6:14(2:05/km) 124/130bpm 70cal 85/91rpm 189/260W 28.92/32.85kmph 7) 3km - 6:14(2:05/km) 125/133bpm 70cal 85/94rpm 188/282W 28.88/34.03kmph 8) 3km - 6:14(2:05/km) 125/132bpm 70cal 85/92rpm 187/281W 28.85/34.46kmph 9) 3km - 6:12(2:04/km) 125/132bpm 70cal 85/94rpm 188/298W 29/35.04kmph 10) 3km - 6:11(2:04/km) 124/131bpm 70cal 85/92rpm 189/245W 29.07/33.62kmph 11) 3km - 6:13(2:04/km) 124/131bpm 69cal 85/91rpm 187/264W 28.94/33.76kmph 12) 3km - 6:12(2:04/km) 125/131bpm 70cal 85/91rpm 189/267W 29/33.76kmph 13) 0.12km - 15(2:05/km) 122/122bpm 2cal 86/87rpm 163/184W 28.88/27.81kmph Add a comment 0mi, 29:04 Cross-Training - Yoga Split Summary === 1) 0km - 29:04(0/km) 60/95bpm 58cal Add a comment 4.8mi, 40:08 Running - Steady-State Split Summary === 1) 2km - 10:30(5:15/km) 138/147bpm 135cal 11.43/12.66kmph 2) 2km - 10:33(5:16/km) 145/149bpm 143cal 11.38/12.46kmph 3) 2km - 10:21(5:10/km) 144/149bpm 139cal 11.6/12.8kmph 4) 1.71km - 8:45(5:08/km) 145/148bpm 119cal 11.7/12.63kmph Add a comment	0.8mi, 13:01 Cross-Training - Walking Split Summary === 1) 1km - 10:38(10:38/km) 98/106bpm 61cal 58/62rpm 5.64/6.28kmph 2) 0.22km - 2:23(10:47/km) 99/106bpm 13cal 58/60rpm 5.56/5.78kmph Add a comment 21.2mi, 1:08:34 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:43(2:14/km) 110/114bpm 74cal 83/113rpm 184/374W 26.78/34.2kmph 2) 3km - 6:22(2:07/km) 116/124bpm 71cal 83/88rpm 188/242W 28.25/32.38kmph 3) 3km - 6:16(2:05/km) 118/126bpm 71cal 84/94rpm 189/286W 28.69/34.73kmph 4) 3km - 5:36(1:52/km) 125/128bpm 72cal 87/91rpm 215/260W 32.16/33.62kmph 5) 3km - 6:10(2:03/km) 122/129bpm 69cal 85/92rpm 189/270W 29.19/34.2kmph 6) 3km - 5:34(1:51/km) 127/130bpm 71cal 88/93rpm 215/269W 32.32/34.46kmph 7) 3km - 6:09(2:03/km) 123/130bpm 69cal 85/93rpm 190/252W 29.23/33.39kmph 8) 3km - 5:34(1:51/km) 127/130bpm 72cal 88/93rpm 216/274W 32.32/34.33kmph 9) 3km - 6:09(2:03/km) 122/129bpm 70cal 85/92rpm 190/248W 29.25/33.76kmph 10) 3km - 5:29(1:50/km) 128/131bpm 72cal 89/94rpm 220/300W 32.82/34.73kmph 11) 3km - 6:09(2:03/km) 123/130bpm 70cal 85/91rpm 191/245W 29.3/33.62kmph 12) 1.11km - 2:22(2:08/km) 118/120bpm 25cal 84/89rpm 181/207W 28.11/29.16kmph Add a comment 0mi, 18:29 Cross-Training - Yoga Split Summary === 1) 0km - 18:29(0/km) 57/91bpm 31cal Add a comment 4.3mi, 36:20 Running - Steady-State Split Summary === 1) 2km - 10:38(5:19/km) 131/141bpm 129cal 11.29/12.26kmph 2) 2km - 10:06(5:03/km) 139/142bpm 130cal 11.88/12.43kmph 3) 2km - 10:41(5:20/km) 142/145bpm 142cal 11.24/12.5kmph 4) 0.91km - 4:56(5:26/km) 141/146bpm 64cal 11.05/11.92kmph Add a comment	1.2mi, 19:43 Cross-Training - Walking Split Summary === 1) 1km - 10:24(10:24/km) 104/110bpm 66cal 60/63rpm 5.76/6.42kmph 2) 0.87km - 11:23(13:05/km) 101/125bpm 73cal 46/64rpm 4.59/6.28kmph Add a comment 10.5mi, 1:28:30 Running - Steady-State Split Summary === 1) 2km - 10:17(5:09/km) 134/143bpm 129cal 11.66/13.23kmph 2) 2km - 10:24(5:12/km) 141/147bpm 137cal 11.54/12.19kmph 3) 2km - 10:16(5:08/km) 143/147bpm 137cal 11.69/12.53kmph 4) 2km - 10:32(5:16/km) 143/149bpm 140cal 11.4/12.36kmph 5) 2km - 10:21(5:11/km) 143/148bpm 140cal 11.59/12.26kmph 6) 2km - 10:35(5:18/km) 144/148bpm 141cal 11.34/12.19kmph 7) 2km - 10:35(5:17/km) 145/147bpm 140cal 11.34/11.92kmph 8) 2km - 11:10(5:35/km) 144/148bpm 145cal 10.75/12.02kmph 9) 0.81km - 4:21(5:23/km) 141/143bpm 51cal 11.13/11.69kmph Add a comment	0.7mi, 13:01 Cross-Training - Walking Split Summary === 1) 1km - 11:13(11:13/km) 100/106bpm 64cal 57/61rpm 5.35/6.28kmph 2) 0.17km - 1:49(10:27/km) 97/104bpm 9cal 59/60rpm 5.74/5.71kmph Add a comment 5mi, 42:18 Running - Steady-State Split Summary === 1) 2km - 10:18(5:09/km) 135/144bpm 130cal 11.65/13kmph 2) 2km - 10:26(5:13/km) 142/146bpm 139cal 11.49/12.5kmph 3) 2km - 10:32(5:16/km) 145/149bpm 142cal 11.39/12.46kmph 4) 2km - 10:25(5:13/km) 144/149bpm 140cal 11.52/12.12kmph 5) 0.11km - 37(5:21/km) 142/144bpm 8cal 11.2/11.82kmph Add a comment	1.6mi, 26:21 Cross-Training - Walking Something sore in my L foot this afternoon. Hope it's not terminal === 1) 1km - 10:16(10:16/km) 92/98bpm 63cal 58/62rpm 5.84/6.55kmph 2) 1km - 10:17(10:17/km) 89/99bpm 60cal 61/63rpm 5.84/6.42kmph 3) 0.57km - 5:48(10:10/km) 83/96bpm 41cal 59/63rpm 5.9/6.28kmph Add a comment 11.6mi, 50:23 Cycling - Maintenance Split Summary === 1) 10km - 26:22(2:38/km) 111/140bpm 238cal 22.76/37.18kmph 2) 8.65km - 24:01(2:47/km) 117/135bpm 225cal 21.61/32.18kmph Add a comment 7.2mi, 1:06:50 Running - Trail Run Split Summary === 1) 2km - 10:36(5:18/km) 138/147bpm 138cal 11.31/13.74kmph 2) 2km - 11:16(5:38/km) 148/151bpm 159cal 10.65/12.39kmph 3) 2km - 13:48(6:54/km) 146/153bpm 189cal 8.69/11.49kmph 4) 2km - 11:25(5:42/km) 144/150bpm 151cal 10.51/11.69kmph 5) 2km - 11:12(5:36/km) 145/150bpm 151cal 10.71/11.56kmph 6) 1.61km - 8:32(5:17/km) 142/145bpm 108cal 11.34/12.29kmph Add a comment	18.7mi, 1:03:24 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:48(2:16/km) 107/111bpm 72cal 81/100rpm 178/317W 26.44/31.78kmph 2) 3km - 6:29(2:10/km) 113/119bpm 70cal 81/87rpm 181/255W 27.73/31.78kmph 3) 3km - 6:21(2:07/km) 116/123bpm 69cal 83/89rpm 183/238W 28.35/31.64kmph 4) 3km - 6:16(2:05/km) 118/125bpm 69cal 84/91rpm 185/269W 28.75/32.75kmph 5) 3km - 6:16(2:05/km) 118/126bpm 69cal 84/91rpm 184/232W 28.74/32.62kmph 6) 3km - 6:14(2:05/km) 118/127bpm 68cal 85/91rpm 183/276W 28.85/33.49kmph 7) 3km - 6:13(2:04/km) 118/126bpm 68cal 85/92rpm 184/231W 28.94/33.12kmph 8) 3km - 6:12(2:04/km) 119/125bpm 68cal 85/90rpm 184/263W 29.06/32.99kmph 9) 3km - 6:12(2:04/km) 119/125bpm 68cal 85/93rpm 183/237W 29.06/32.85kmph 10) 3km - 6:08(2:03/km) 119/126bpm 68cal 86/93rpm 186/256W 29.32/33.76kmph 11) 0.11km - 15(2:11/km) 117/117bpm 2cal 82/87rpm 151/191W 27.42/28.68kmph Add a comment 0mi, 28:46 Cross-Training - Yoga Split Summary === 1) 0km - 28:46(0/km) 58/89bpm 53cal Add a comment 5.6mi, 46:48 Running - Steady-State Split Summary === 1) 2km - 10:27(5:13/km) 135/149bpm 133cal 11.48/12.77kmph 2) 2km - 10:15(5:07/km) 140/145bpm 135cal 11.71/12.53kmph 3) 2km - 10:04(5:02/km) 142/146bpm 135cal 11.91/13kmph 4) 2km - 10:45(5:22/km) 145/149bpm 148cal 11.17/12.39kmph 5) 1.02km - 5:17(5:13/km) 142/147bpm 70cal 11.52/12.39kmph Add a comment
Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25
20.6mi, 1:09:24 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:45(2:15/km) 109/113bpm 71cal 81/90rpm 177/277W 26.67/29.46kmph 2) 3km - 6:21(2:07/km) 116/122bpm 69cal 83/89rpm 182/246W 28.32/32.25kmph 3) 3km - 6:15(2:05/km) 117/126bpm 68cal 84/91rpm 183/260W 28.77/32.75kmph 4) 3km - 6:15(2:05/km) 117/126bpm 67cal 84/90rpm 181/260W 28.78/32.99kmph 5) 3km - 6:15(2:05/km) 118/125bpm 67cal 85/91rpm 180/254W 28.8/32.85kmph 6) 3km - 6:13(2:04/km) 118/126bpm 67cal 85/91rpm 180/269W 28.94/33.49kmph 7) 3km - 6:13(2:04/km) 118/125bpm 66cal 85/91rpm 178/263W 28.92/33.25kmph 8) 3km - 6:15(2:05/km) 119/125bpm 66cal 84/91rpm 178/266W 28.77/32.85kmph 9) 3km - 6:15(2:05/km) 119/125bpm 67cal 85/91rpm 179/244W 28.83/32.85kmph 10) 3km - 6:10(2:03/km) 120/129bpm 67cal 85/93rpm 181/294W 29.16/33.76kmph 11) 3km - 6:10(2:03/km) 120/128bpm 66cal 86/93rpm 181/279W 29.2/34.6kmph 12) 0.12km - 15(2:06/km) 119/120bpm 2cal 82/89rpm 158/216W 28.62/29.36kmph Add a comment 3mi, 14:51 Cycling - Commuting Split Summary === 1) 4.87km - 14:51(3:03/km) 115/129bpm 155cal 19.68/30.16kmph Add a comment 6.3mi, 53:07 Running - Steady-State Split Summary === 1) 2km - 10:40(5:20/km) 133/142bpm 134cal 11.25/12.02kmph 2) 2km - 10:11(5:05/km) 139/144bpm 132cal 11.79/12.6kmph 3) 2km - 10:15(5:08/km) 139/144bpm 132cal 11.71/13.1kmph 4) 2km - 10:35(5:18/km) 143/146bpm 142cal 11.33/12.53kmph 5) 2km - 10:53(5:26/km) 143/151bpm 144cal 11.03/12.29kmph 6) 0.1km - 33(5:16/km) 140/140bpm 7cal 11.4/11.46kmph Add a comment	18.7mi, 1:02:22 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:38(2:13/km) 111/115bpm 73cal 82/104rpm 183/361W 27.11/32.48kmph 2) 3km - 6:21(2:07/km) 118/123bpm 69cal 83/93rpm 184/262W 28.37/32.85kmph 3) 3km - 6:13(2:04/km) 122/130bpm 69cal 85/92rpm 186/276W 28.94/33.76kmph 4) 3km - 6:09(2:03/km) 124/132bpm 68cal 86/92rpm 187/257W 29.26/33.89kmph 5) 3km - 6:10(2:03/km) 125/132bpm 68cal 86/92rpm 185/291W 29.2/33.62kmph 6) 3km - 6:08(2:03/km) 124/132bpm 68cal 86/92rpm 185/248W 29.32/33.49kmph 7) 3km - 6:07(2:02/km) 125/133bpm 68cal 86/93rpm 186/247W 29.46/33.89kmph 8) 3km - 6:08(2:03/km) 125/133bpm 68cal 86/93rpm 186/247W 29.34/34.03kmph 9) 3km - 6:06(2:02/km) 126/134bpm 67cal 86/94rpm 186/284W 29.49/34.87kmph 10) 3km - 6:07(2:02/km) 126/132bpm 67cal 86/93rpm 185/237W 29.39/33.76kmph 11) 0.11km - 14(2:02/km) 125/125bpm 2cal 84/92rpm 188/225W 29.56/32.85kmph Add a comment 0mi, 22:33 Cross-Training - Yoga Split Summary === 1) 0km - 22:33(0/km) 58/95bpm 42cal Add a comment 4.5mi, 38:24 Running - Steady-State Split Summary === 1) 2km - 10:43(5:22/km) 134/142bpm 136cal 11.2/12.36kmph 2) 2km - 10:25(5:13/km) 140/145bpm 139cal 11.51/12.12kmph 3) 2km - 10:26(5:13/km) 143/147bpm 141cal 11.51/12.33kmph 4) 1.31km - 6:50(5:14/km) 144/147bpm 92cal 11.47/11.86kmph Add a comment	2mi, 33:05 Cross-Training - Walking Split Summary === 1) 1km - 10:16(10:16/km) 102/108bpm 64cal 60/63rpm 5.85/6.62kmph 2) 1km - 11:14(11:14/km) 96/106bpm 65cal 49/63rpm 5.34/7.73kmph 3) 1km - 10:42(10:42/km) 89/101bpm 71cal 52/60rpm 5.61/6.48kmph 4) 0.18km - 1:53(10:42/km) 89/94bpm 11cal 54/59rpm 5.61/5.61kmph Add a comment 0mi, 23:05 Cross-Training - Yoga Split Summary === 1) 0km - 23:05(0/km) 58/93bpm 41cal Add a comment 4.7mi, 39:53 Running - Steady-State Split Summary === 1) 2km - 10:35(5:18/km) 133/142bpm 132cal 2) 2km - 10:43(5:22/km) 142/148bpm 144cal 3) 2km - 10:15(5:08/km) 141/146bpm 136cal 4) 1.51km - 8:20(5:31/km) 145/148bpm 114cal Add a comment	20.6mi, 1:08:22 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:40(2:13/km) 111/119bpm 72cal 82/101rpm 181/357W 26.99/31.17kmph 2) 3km - 6:19(2:06/km) 117/123bpm 69cal 84/92rpm 182/282W 28.49/33.49kmph 3) 3km - 6:12(2:04/km) 120/128bpm 68cal 85/94rpm 184/266W 29.04/34.33kmph 4) 3km - 6:12(2:04/km) 119/125bpm 67cal 85/91rpm 182/257W 29.04/33.12kmph 5) 3km - 6:09(2:03/km) 120/128bpm 67cal 86/95rpm 184/251W 29.25/34.87kmph 6) 3km - 6:08(2:03/km) 120/127bpm 67cal 86/94rpm 184/288W 29.38/34.33kmph 7) 3km - 6:08(2:03/km) 120/127bpm 67cal 86/93rpm 185/260W 29.38/33.76kmph 8) 3km - 6:05(2:02/km) 121/129bpm 67cal 87/96rpm 186/264W 29.57/34.73kmph 9) 3km - 6:05(2:02/km) 122/132bpm 67cal 87/95rpm 186/275W 29.59/35.04kmph 10) 3km - 6:05(2:02/km) 122/130bpm 67cal 87/94rpm 186/278W 29.56/34.6kmph 11) 3km - 6:05(2:02/km) 122/131bpm 67cal 87/93rpm 186/238W 29.57/34.46kmph 12) 0.11km - 13(2:00/km) 122/122bpm 2cal 86/88rpm 179/188W 30.1/29.26kmph Add a comment 5mi, 40:53 Running - Steady-State Split Summary === 1) 2km - 10:06(5:03/km) 131/139bpm 126cal 11.88/12.93kmph 2) 2km - 10:18(5:09/km) 142/147bpm 138cal 11.65/12.8kmph 3) 2km - 9:49(4:54/km) 142/147bpm 132cal 12.23/13.1kmph 4) 2km - 10:09(5:05/km) 145/149bpm 139cal 11.82/12.66kmph 5) 0.11km - 30(4:46/km) 144/145bpm 6cal 12.58/12.39kmph Add a comment	1.1mi, 18:59 Cross-Training - Walking Split Summary === 1) 1km - 10:22(10:22/km) 98/105bpm 65cal 60/63rpm 5.79/7.56kmph 2) 0.82km - 8:36(10:31/km) 94/102bpm 50cal 61/63rpm 5.71/6.05kmph Add a comment 0mi, 42:27 Cross-Training - Yoga Split Summary === 1) 0km - 42:27(0/km) 61/96bpm 85cal Add a comment 11.2mi, 1:33:56 Running - Steady-State Split Summary === 1) 2km - 9:50(4:55/km) 134/143bpm 123cal 12.21/13.87kmph 2) 2km - 10:02(5:01/km) 140/145bpm 132cal 11.97/12.83kmph 3) 2km - 10:14(5:07/km) 142/146bpm 137cal 11.72/12.77kmph 4) 2km - 10:24(5:12/km) 144/148bpm 141cal 11.53/13kmph 5) 2km - 10:52(5:26/km) 145/150bpm 148cal 11.05/13.81kmph 6) 2km - 10:48(5:24/km) 146/151bpm 148cal 11.12/11.69kmph 7) 2km - 10:29(5:14/km) 142/146bpm 135cal 11.45/12.02kmph 8) 2km - 10:38(5:19/km) 142/146bpm 136cal 11.28/11.86kmph 9) 2km - 10:37(5:18/km) 140/144bpm 127cal 11.3/11.69kmph 10) 0.01km - 2(4:56/km) 138/138bpm 12.16/11.25kmph Add a comment	20mi, 1:06:43 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:38(2:13/km) 111/116bpm 73cal 82/88rpm 185/237W 27.14/31.17kmph 2) 3km - 6:19(2:06/km) 118/126bpm 71cal 83/90rpm 189/281W 28.46/33.12kmph 3) 3km - 6:10(2:03/km) 121/129bpm 71cal 86/93rpm 193/261W 29.21/33.62kmph 4) 3km - 6:12(2:04/km) 120/131bpm 70cal 85/93rpm 190/255W 29.04/33.89kmph 5) 3km - 6:11(2:04/km) 120/129bpm 70cal 85/93rpm 190/258W 29.1/34.03kmph 6) 3km - 6:11(2:04/km) 121/129bpm 70cal 85/92rpm 189/275W 29.12/34.33kmph 7) 3km - 6:11(2:04/km) 121/129bpm 70cal 85/92rpm 189/250W 29.09/33.76kmph 8) 3km - 6:11(2:04/km) 121/130bpm 70cal 85/94rpm 190/260W 29.09/33.89kmph 9) 3km - 6:12(2:04/km) 121/129bpm 69cal 85/92rpm 189/242W 29.06/33.39kmph 10) 3km - 6:11(2:04/km) 122/128bpm 70cal 85/92rpm 189/237W 29.09/33.12kmph 11) 2.12km - 4:16(2:01/km) 123/130bpm 49cal 86/96rpm 192/260W 29.71/35.17kmph Add a comment 6.2mi, 53:48 Running - Steady-State Split Summary === 1) 2km - 10:26(5:13/km) 136/143bpm 135cal 11.49/12.06kmph 2) 2km - 11:01(5:30/km) 142/148bpm 148cal 10.9/12.33kmph 3) 2km - 10:37(5:18/km) 140/144bpm 140cal 11.3/12.29kmph 4) 2km - 10:56(5:28/km) 146/149bpm 151cal 10.98/11.79kmph 5) 2km - 10:45(5:23/km) 143/147bpm 144cal 11.16/11.82kmph 6) 0.01km - 4(4:58/km) 141/141bpm 12.09/11.42kmph Add a comment	-

Dist	Races	PB	1984	1990	2004	2005	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	2	5:48 5:48/mi													6:18	5:48
3mi	1	17:59 6:00/mi														17:59
5km	10	19:24 6:15/mi													19:32	19:24			22:55
5.2km	1	20:05 6:13/mi														20:05
3.6mi	1	23:25 6:30/mi											23:25
4mi	4	25:50 6:28/mi			27:13				25:50			27:41				27:16
4.1mi	5	23:39 5:46/mi				23:39		24:58		24:42				26:34		26:30
4.3mi	1	25:52 6:04/mi				25:52
5mi	4	31:19 6:16/mi														31:19			40:10
6mi	2	40:49 6:48/mi														40:49		58:09
10km	16	36:48 5:55/mi		36:48		36:56	38:15				39:40	40:42	40:46		39:27	38:50		41:59	52:20
10mi	6	1:02:48 6:17/mi			1:02:48			1:06:17		1:05:42	1:05:21				1:05:39				1:21:21
12.1mi	1	1:25:55 7:06/mi													1:25:55
13.1mi	18	1:16:55 5:52/mi	1:16:55					1:26:21	1:31:40		1:29:08		1:31:26	1:31:00	1:28:19	1:27:15	1:28:01	1:30:56
20mi	5	2:20:39 7:02/mi											2:26:28	2:30:16	2:20:39			2:29:23
26.2mi	8	2:45:27 6:19/mi	2:45:27					3:10:41			3:14:22		3:16:00		3:03:50	2:58:19	3:05:20	3:06:38
43.5mi	1	6:58:08 9:37/mi										6:58:08
45mi	1	6:22:54 8:31/mi													6:22:54

2020	Distance	Date	Result	WAVA
The Doctor K Cup	5km	17 Oct	22:55	67.45%
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	1:12 / 0	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	74.22%
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	77.42%
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	73.67%
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	77.22%
Otmoor Challenge	13.1mi	3 Jun	1:31:35	72.39%
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	70.73%
Oxford Town and Gown 10k	10km	14 May	38:50	78.69%
Oxford Sri Chinmoy Self Transcendence Race 1	3mi	8 May	17:59	80.44%
Oxfordshire County Road Relays	5.2km	30 Apr	20:05	77.57%
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	78.30%
White Horse Half Marathon	13.1mi	9 Apr	1:27:15	75.99%
Abingdon parkrun	5km	1 Apr	20:13	74.10%
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	71.96%
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	74.51%
Woodstock 12	12.1mi	24 Sep	1:25:55	71.14%
Oxford parkrun	5km	30 Jul	19:43	75.98%
Great Team Relay	5km	14 Jul	19:32	76.10%
Oxford Town and Gown 10k	10km	15 May	39:27	76.80%
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	75.28%
Maidenhead Easter 10	10mi	25 Mar	1:05:39	75.65%
Gloucester 20	20mi	13 Mar	2:20:39	73.13%
Coventry Half Marathon	13.1mi	28 Feb	1:28:19	74.41%
Oxford parkrun	5km	27 Feb	20:51	71.30%
Chiltern XC League Senior & Veteran Men's Race	8.4km	13 Feb		0.00%
Country to Capital	45mi	16 Jan	6:22:54	70.91%
2015	Distance	Date	Result	WAVA
Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men	10km	7 Nov	44:52	67.53%
Oxford Half Marathon	13.1mi	11 Oct	1:31:00	72.22%
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	74.30%
Gloucester 20	20mi	8 Mar	2:30:16	67.86%
Portsmouth Coastal Half Marathon	13.1mi	22 Feb	1:35:46	68.03%
Bramley 20	20mi	15 Feb	2:33:36	66.39%
Chiltern League Milton Keynes	5mi	10 Jan	40:06	60.03%
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	72.45%
Oxford Mail League Round 5: Harwell (Men)	8500mi	2 Mar	38:55	64.82%
chiltern league campbell park	5mi	8 Feb	37:19	63.99%
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	67.58%
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	70.83%
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	64.39%
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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