Oranj M50
Follow
Oranj supports Fetcheveryone! Find out how here-
Races
88 -
Miles
8851 -
Miles
301 -
Miles
32608 -
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
Slightly less fat and wheezy. A bit of PF in my right heel.
Planned Races
| 28 Apr 19 | London Marathon |
| 02 May 19 | Charlton-on-Otmoor (Mota-vation Series race 1) |
| 06 May 19 | Chalgrove Festival 10k |
| 30 May 19 | Bletchingdon (Mota-vation Series race 2) |
| 27 Jun 19 | Combe (Mota-vation Series race 3) |
| 13 Jul 19 | Haytor Heller |
| 25 Jul 19 | Combe II (Mota-vation Series race 4) |
| 29 Aug 19 | Stratfield Brake (Mota-vation series race 5) |
| 14 Sep 19 | Chiltern Wonderland 50 |
| 20 Oct 19 | Abingdon Marathon |
Groups
This user is a member of 1500 miles in 2019, Abingdon Marathon , Conquercise Game, Fetch Bikers ♠, Fetch Blood Donors, Fetch Orienteers, FetchPoint Game, GPS Users, IronFetchies, New Batch of Fetch Vests, New Fetch Game, Over 50s Club, Raynaud's Syndrome, 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
Is this person training well, or maybe making a great contribution to Fetch? Nominate them for our monthly award, and one lucky winner gets £70 of goodies from our lovely sponsor!Visit our nominations page
sponsored by
Use FETCH20 for a 20% discount!
Do You Know This User?
You can now collect virtual stickers for each Fetchie you've met in real life.Add this Fetchie to your stickerbook
Twitter Feed
-
@chewybabas @100Climbs Around 16.355:15pm, 16th Apr 2019
-
@broom_wagon @Doctor_Hutch Conversely, I knew someone who returned to their room for the spring term, thought 'it's… https://t.co/ClxjJL3ZDq8:27pm, 15th Apr 2019
Buddies
| Dist | Race | Best | Pace | WAVA | Races | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 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 | 24:42 | 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 | 1:05:42 | 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 | 1:31:40 | 1:29:08 | 1:31:26 | 1:31:00 | 1:28:19 | 1:27:15 | 1:28:01 | |||
| 21.1km | White Horse Half Marathon21.1km | 1:30:56 | 6:56 | 76.30 | 1 | 1:30:56 | |||||||||
| 20mi | Gloucester 2020mi | 2:20:39 | 7:02 | 74.64 | 5 | 2:26:28 | 2:30:16 | 2:20:39 | 2:29:23 | ||||||
| 26.2mi | Abingdon Marathon26.2mi | 2:45:27 | 6:19 | 77.40 | 7 | 3:14:22 | 3:16:00 | 3:03:50 | 2:58:19 | 3:05:20 | |||||
| 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 |
2019 |
Date | Result | WAVA |
| White Horse Half Marathon | 7 Apr | 1:30:56 | 76.30% |
| Gloucester 20 | 17 Mar | 2:29:23 | 72.19% |
2018 |
Date | Result | WAVA |
| Abingdon Marathon | 21 Oct | 3:05:20 | 78.04% |
| Cricklade Half Marathon | 7 Oct | 1:28:01 | 78.76% |
| 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 1 mile | 26 Dec | 6:18 | 68.43% |
| Aylesbury Boxing Day 5km | 26 Dec | 20:49 | 72.01% |
| 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2019 | 20 | 149 | 275 | 176 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 620 |
| 2019 | 657 | 428 | 501 | 266 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1853 |
| 2019 | 4.1 | 5.5 | 1.6 | 5.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16.7 |
| 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 |
| 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 |
| 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 |
|
Sun 24th Mar
Mar 24
|
Mon 25th Mar
Mar 25
|
Tue 26th Mar
Mar 26
|
Wed 27th Mar
Mar 27
|
Thu 28th Mar
Mar 28
|
Fri 29th Mar
Mar 29
|
Sat 30th Mar
Mar 30
|
|
19.9mi,
2:36:58 Running - Long Run
Tired, controlled effort. Some HRM weirdness. PF 1/10
=== 1) 2km - 9:57(4:58/km) 155/200bpm 145cal 12.07/12.77kmph 2) 2km - 9:36(4:48/km) 145/164bpm 140cal 12.49/14.61kmph 3) 2km - 9:21(4:40/km) 162/173bpm 141cal 12.84/13.4kmph 4) 2km - 9:32(4:46/km) 145/153bpm 141cal 12.58/13.44kmph 5) 2km - 9:50(4:55/km) 144/148bpm 142cal 12.21/14.41kmph 6) 2km - 9:50(4:55/km) 142/150bpm 138cal 12.2/13kmph 7) 2km - 9:44(4:52/km) 143/151bpm 134cal 12.32/13.94kmph 8) 2km - 9:46(4:53/km) 142/150bpm 131cal 12.29/13.07kmph 9) 2km - 9:50(4:55/km) 143/151bpm 127cal 12.2/16.39kmph 10) 2km - 9:47(4:53/km) 142/147bpm 120cal 12.27/12.87kmph 11) 2km - 9:47(4:53/km) 142/148bpm 115cal 12.27/13.27kmph 12) 2km - 9:52(4:56/km) 145/149bpm 129cal 12.15/23.28kmph 13) 2km - 9:52(4:56/km) 143/149bpm 113cal 12.17/13kmph 14) 2km - 9:51(4:55/km) 146/152bpm 129cal 12.19/13.07kmph 15) 2km - 9:58(4:59/km) 149/152bpm 139cal 12.05/12.93kmph 16) 2km - 10:22(5:11/km) 149/152bpm 144cal 11.57/14.38kmph 17) 0.02km - 4(4:32/km) 144/144bpm 1cal 13.23/11.92kmph  Add a comment |
20.6mi,
1:07:21 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:29(2:10/km) 113/135bpm 77cal 86/95rpm 199/252W 27.73/30.5kmph 2) 3km - 6:09(2:03/km) 118/144bpm 74cal 89/95rpm 202/235W 29.25/31.17kmph 3) 3km - 6:05(2:02/km) 118/123bpm 74cal 90/95rpm 205/252W 29.56/31.74kmph 4) 3km - 6:03(2:01/km) 123/158bpm 74cal 90/96rpm 206/239W 29.79/32.68kmph 5) 3km - 6:05(2:02/km) 121/129bpm 74cal 90/97rpm 204/272W 29.59/32.92kmph 6) 3km - 6:04(2:01/km) 121/133bpm 74cal 90/100rpm 206/288W 29.67/35.17kmph 7) 3km - 6:03(2:01/km) 123/130bpm 74cal 90/98rpm 207/247W 29.77/32.92kmph 8) 3km - 6:02(2:01/km) 123/128bpm 75cal 91/101rpm 208/278W 29.8/33.19kmph 9) 3km - 6:02(2:01/km) 123/128bpm 74cal 91/100rpm 207/248W 29.83/32.79kmph 10) 3km - 6:02(2:01/km) 124/137bpm 74cal 91/97rpm 207/291W 29.86/33.29kmph 11) 3km - 6:02(2:01/km) 124/137bpm 74cal 90/97rpm 206/275W 29.81/33.83kmph 12) 0.12km - 14(1:57/km) 121/122bpm 2cal 90/91rpm 201/209W 30.67/29.66kmph Add a comment
4.4mi,
35:51Running - Recovery Run
Split Summary
=== 1) 2km - 10:13(5:06/km) 128/140bpm 127cal 11.75/14.11kmph 2) 2km - 10:18(5:09/km) 132/137bpm 132cal 11.65/12.7kmph 3) 2km - 10:12(5:06/km) 136/162bpm 132cal 11.76/12.56kmph 4) 1.01km - 5:07(5:03/km) 131/142bpm 60cal 11.88/13.23kmph Add a comment |
33.3mi,
1:52:28 Cycling - Road Biking
Split Summary
=== 1) 10km - 20:19(2:02/km) 114/137bpm 181cal 73/108rpm 149/535W 29.52/45.01kmph 2) 10km - 20:14(2:01/km) 125/138bpm 220cal 80/101rpm 182/415W 29.65/45.99kmph 3) 10km - 20:41(2:04/km) 125/140bpm 224cal 82/138rpm 181/401W 29/46.05kmph 4) 10km - 20:14(2:01/km) 126/139bpm 223cal 82/111rpm 184/354W 29.66/40.81kmph 5) 10km - 22:00(2:12/km) 123/140bpm 227cal 78/117rpm 173/456W 27.28/60.66kmph 6) 3.61km - 8:59(2:29/km) 118/138bpm 71cal 70/126rpm 133/709W 24.09/34.63kmph Add a comment
5mi,
39:27Running - Steady-State
PF 2/10
=== 1) 2km - 9:40(4:50/km) 130/144bpm 135cal 12.41/14.98kmph 2) 2km - 10:04(5:02/km) 141/151bpm 146cal 11.92/15.08kmph 3) 2km - 9:31(4:46/km) 138/145bpm 129cal 12.6/15.15kmph 4) 2km - 10:01(5:01/km) 143/151bpm 145cal 11.97/13.54kmph 5) 0.03km - 9(4:42/km) 138/138bpm 2cal 12.77/12.46kmph Add a comment |
6.9mi,
31:40 Cycling - Commuting
Split Summary
=== 1) 10km - 28:52(2:53/km) 297cal 20.78/35.2kmph 2) 1.06km - 2:48(2:38/km) 32cal 22.8/27.64kmph Add a comment
14.9mi,
2:08:07Running - Trail Run
Some HRM weirdness. Tripped on a tree root, will have some bruises tomorrow. PF 2/10.
=== 1) 2km - 9:53(4:57/km) 139/181bpm 136cal 12.14/15.96kmph 2) 2km - 11:16(5:38/km) 146/153bpm 169cal 10.66/13.67kmph 3) 2km - 10:53(5:27/km) 142/155bpm 152cal 11.02/13.54kmph 4) 2km - 9:38(4:49/km) 141/206bpm 122cal 12.46/14.11kmph 5) 2km - 11:50(5:55/km) 157/200bpm 149cal 10.14/13.5kmph 6) 2km - 11:04(5:32/km) 150/200bpm 154cal 10.84/12.36kmph 7) 2km - 11:37(5:49/km) 141/153bpm 139cal 10.32/13.23kmph 8) 2km - 10:17(5:09/km) 132/142bpm 85cal 11.66/16.23kmph 9) 2km - 10:39(5:20/km) 139/155bpm 120cal 11.26/12.7kmph 10) 2km - 10:21(5:11/km) 140/171bpm 122cal 11.58/13.3kmph 11) 2km - 10:25(5:13/km) 147/162bpm 144cal 11.52/14.14kmph 12) 2km - 10:06(5:03/km) 141/154bpm 134cal 11.88/12.43kmph 13) 0.02km - 6(4:39/km) 138/138bpm 12.9/13.27kmph Add a comment |
5.1mi,
23:11 Cycling - Commuting
Popped out for milk
=== 1) 8.22km - 23:11(2:49/km) 231cal 21.27/31.84kmph Add a comment
6.2mi,
47:51Running - Steady-State
R knee a bit clunky. PF 3/10
=== 1) 2km - 9:46(4:53/km) 134/146bpm 139cal 12.29/13.71kmph 2) 2km - 9:39(4:49/km) 143/148bpm 141cal 12.44/14.14kmph 3) 2km - 9:42(4:51/km) 143/151bpm 141cal 12.38/15.72kmph 4) 2km - 9:19(4:39/km) 145/153bpm 136cal 12.88/15.22kmph 5) 2km - 9:22(4:41/km) 142/146bpm 131cal 12.82/13.64kmph 6) 0.02km - 4(4:47/km) 141/141bpm 12.56/12.46kmph Add a comment
5.3mi,
41:29Running - Steady-State
PF 5/10
=== 1) 2km - 9:34(4:47/km) 129/139bpm 121cal 12.54/15.05kmph 2) 2km - 9:39(4:49/km) 137/145bpm 128cal 12.44/13.5kmph 3) 2km - 9:41(4:50/km) 141/145bpm 133cal 12.4/13.33kmph 4) 2km - 10:05(5:02/km) 142/149bpm 138cal 11.91/12.83kmph 5) 0.52km - 2:31(4:50/km) 148/153bpm 37cal 12.42/12.63kmph Add a comment |
34.6mi,
1:59:33 Cycling - Road Biking
Split Summary
=== 1) 10km - 21:48(2:11/km) 114/133bpm 208cal 75/123rpm 159/548W 27.51/66.37kmph 2) 10km - 19:55(2:00/km) 119/136bpm 206cal 80/100rpm 173/546W 30.12/45.01kmph 3) 10km - 21:25(2:08/km) 122/143bpm 237cal 81/102rpm 185/350W 28.02/43.87kmph 4) 10km - 20:11(2:01/km) 120/130bpm 218cal 81/102rpm 180/339W 29.73/43.43kmph 5) 10km - 24:23(2:26/km) 122/141bpm 270cal 76/105rpm 185/369W 24.6/42.76kmph 6) 5.63km - 11:50(2:06/km) 114/129bpm 102cal 72/106rpm 144/425W 28.57/57.2kmph Add a comment
5.3mi,
41:04Running - Steady-State
A Woodpecker on Blackbird Leys, wow!
PF 4/10 === 1) 2km - 9:34(4:47/km) 149/185bpm 137cal 12.55/13.77kmph 2) 2km - 9:29(4:45/km) 140/147bpm 134cal 12.65/13.33kmph 3) 2km - 9:41(4:50/km) 144/150bpm 139cal 12.4/15.25kmph 4) 2km - 9:51(4:55/km) 144/150bpm 143cal 12.19/16.33kmph 5) 0.51km - 2:29(4:55/km) 142/149bpm 35cal 12.22/12.5kmph Add a comment |
26.6mi,
1:32:12 Cycling - Road Biking
Split Summary
=== 1) 10km - 21:14(2:07/km) 113/132bpm 176cal 74/101rpm 139/500W 28.26/43.97kmph 2) 10km - 20:53(2:05/km) 119/135bpm 208cal 78/106rpm 166/463W 28.72/45.18kmph 3) 10km - 20:33(2:03/km) 124/135bpm 227cal 81/99rpm 185/429W 29.19/40.11kmph 4) 10km - 22:34(2:15/km) 121/134bpm 231cal 78/105rpm 171/412W 26.58/55.76kmph 5) 2.75km - 6:57(2:32/km) 110/123bpm 47cal 67/92rpm 113/351W 23.75/29.83kmph Add a comment
0.8mi,
7:58Running - Warm Down
Split Summary
=== 1) 1km - 6:11(6:11/km) 147/156bpm 86cal 9.71/12.73kmph 2) 0.33km - 1:48(5:26/km) 141/144bpm 24cal 11.04/11.52kmph Add a comment
2.4mi,
27:41Running - Orienteering
TVOC Christmas Common, light green (2nd run). Ran to the wrong pit for #5 but corrected quickly, +35s. Stupid +70s error on the last ctrl, #10. Saw it, read the wrong control description so didn't immediately punch it.
=== 1) 1km - 7:07(7:07/km) 150/161bpm 104cal 8.43/12.23kmph 2) 1km - 7:34(7:34/km) 152/165bpm 114cal 7.93/11.52kmph 3) 1km - 6:36(6:36/km) 159/166bpm 105cal 9.09/11.52kmph 4) 0.85km - 6:24(7:31/km) 152/164bpm 95cal 7.98/12.36kmph Add a comment
0.9mi,
8:07Running - Warm Up
Split Summary
=== 1) 1km - 5:54(5:54/km) 141/152bpm 79cal 10.17/12.16kmph 2) 0.42km - 2:13(5:19/km) 130/135bpm 29cal 11.27/12.53kmph Add a comment
2.9mi,
33:02Running - Orienteering
TVOC Christmas Common, Green. A bit dithery to #5 (used the wrong indistinct path for attackpoint) but helped by catching Jon M who had blundered early on. Nice approach but a bit of a wander in the circle for #6, and the same for #8.
=== 1) 1km - 6:52(6:52/km) 150/162bpm 101cal 8.74/11.86kmph 2) 1km - 7:54(7:54/km) 150/165bpm 118cal 7.6/11.08kmph 3) 1km - 7:44(7:44/km) 155/166bpm 122cal 7.76/11.99kmph 4) 1km - 6:49(6:49/km) 155/163bpm 107cal 8.8/13.03kmph 5) 0.63km - 3:44(5:56/km) 155/161bpm 58cal 10.1/13.03kmph Add a comment
0.8mi,
7:16Running - Warm Up
Split Summary
=== 1) 1km - 5:44(5:44/km) 128/148bpm 69cal 10.46/12.29kmph 2) 0.25km - 1:32(6:02/km) 142/147bpm 22cal 9.95/11.08kmph Add a comment |
|
Sun 31st Mar
Mar 31
|
Mon 1st Apr
Apr 1
|
Tue 2nd Apr
Apr 2
|
Wed 3rd Apr
Apr 3
|
Thu 4th Apr
Apr 4
|
Fri 5th Apr
Apr 5
|
Sat 6th Apr
Apr 6
|
|
7.9mi,
36:16 Cycling - Recovery
Split Summary
=== 1) 10km - 27:17(2:44/km) 288cal 21.99/51.06kmph 2) 2.76km - 8:59(3:15/km) 87cal 18.43/27.44kmph Add a comment
19.9mi,
2:39:25Running - Long Run
A bit of a plod. Tired from yesterday's orienteering. PF 4/10
=== 1) 2km - 10:06(5:03/km) 138/147bpm 128cal 11.88/12.93kmph 2) 2km - 9:37(4:48/km) 143/147bpm 127cal 12.49/13.03kmph 3) 2km - 9:26(4:43/km) 136/141bpm 112cal 12.72/13.37kmph 4) 2km - 9:43(4:51/km) 141/145bpm 122cal 12.35/13.6kmph 5) 2km - 9:51(4:56/km) 144/151bpm 134cal 12.18/12.66kmph 6) 2km - 9:56(4:58/km) 143/150bpm 129cal 12.09/13.07kmph 7) 2km - 9:56(4:58/km) 140/145bpm 126cal 12.08/12.63kmph 8) 2km - 10:02(5:01/km) 142/153bpm 136cal 11.97/12.97kmph 9) 2km - 9:59(5:00/km) 142/150bpm 124cal 12.01/17.84kmph 10) 2km - 10:01(5:00/km) 141/149bpm 113cal 11.98/12.73kmph 11) 2km - 10:01(5:01/km) 141/147bpm 115cal 11.97/12.87kmph 12) 2km - 10:00(5:00/km) 141/147bpm 112cal 12/13.91kmph 13) 2km - 10:00(5:00/km) 142/154bpm 114cal 11.99/13.54kmph 14) 2km - 10:13(5:06/km) 142/146bpm 108cal 11.75/12.77kmph 15) 2km - 10:03(5:01/km) 143/146bpm 111cal 11.94/12.43kmph 16) 2km - 10:24(5:12/km) 144/149bpm 117cal 11.54/20.62kmph 17) 0.02km - 7(4:56/km) 142/142bpm 1cal 12.16/12.02kmph Add a comment |
27.7mi,
1:42:01 Cycling - Road Biking
Split Summary
=== 1) 10km - 24:12(2:25/km) 109/130bpm 213cal 69/139rpm 147/592W 24.8/43.6kmph 2) 10km - 22:12(2:13/km) 115/131bpm 223cal 76/114rpm 168/334W 27.02/39.57kmph 3) 10km - 20:10(2:01/km) 112/121bpm 199cal 80/93rpm 165/456W 29.75/43.7kmph 4) 10km - 23:58(2:24/km) 112/130bpm 227cal 73/113rpm 158/406W 25.03/64.26kmph 5) 4.63km - 11:28(2:29/km) 103/120bpm 86cal 68/90rpm 125/469W 24.22/39.33kmph Add a comment
5.4mi,
24:58Cycling - Commuting
Split Summary
=== 1) 8.69km - 24:58(2:52/km) 258cal 20.89/34.13kmph Add a comment |
21.8mi,
1:12:31 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:42(2:14/km) 111/116bpm 79cal 84/93rpm 198/273W 26.83/30.3kmph 2) 3km - 6:17(2:06/km) 118/123bpm 75cal 87/91rpm 201/241W 28.62/31.17kmph 3) 3km - 6:11(2:04/km) 118/123bpm 75cal 88/93rpm 203/239W 29.09/31.74kmph 4) 3km - 6:09(2:03/km) 118/125bpm 74cal 89/94rpm 203/258W 29.29/32.45kmph 5) 3km - 6:08(2:03/km) 121/126bpm 75cal 89/95rpm 204/251W 29.33/32.45kmph 6) 3km - 6:10(2:03/km) 121/127bpm 75cal 89/95rpm 203/258W 29.21/32.55kmph 7) 3km - 6:08(2:03/km) 120/125bpm 74cal 89/97rpm 204/255W 29.34/32.92kmph 8) 3km - 6:07(2:02/km) 122/126bpm 75cal 89/97rpm 204/244W 29.41/32.31kmph 9) 3km - 6:07(2:02/km) 122/129bpm 74cal 90/96rpm 205/255W 29.43/33.19kmph 10) 3km - 6:08(2:03/km) 122/128bpm 74cal 89/96rpm 203/254W 29.33/33.29kmph 11) 3km - 6:07(2:02/km) 122/129bpm 75cal 90/97rpm 205/262W 29.43/34.1kmph 12) 2.12km - 4:16(2:01/km) 123/130bpm 52cal 90/98rpm 208/265W 29.79/33.42kmph Add a comment
5.3mi,
41:58Running - Steady-State
PF 4/10
=== 1) 2km - 9:44(4:52/km) 128/138bpm 118cal 12.33/14.48kmph 2) 2km - 9:57(4:59/km) 135/143bpm 126cal 12.05/13.91kmph 3) 2km - 9:44(4:52/km) 139/146bpm 128cal 12.33/13.5kmph 4) 2km - 10:00(5:00/km) 144/147bpm 137cal 12/14.14kmph 5) 0.51km - 2:33(5:00/km) 143/146bpm 33cal 11.98/13.17kmph Add a comment |
16.8mi,
2:12:12 Running - Long Run
PF 3/10
=== 1) 2km - 9:41(4:51/km) 138/146bpm 133cal 12.39/13.1kmph 2) 2km - 9:44(4:52/km) 145/158bpm 141cal 12.33/13.6kmph 3) 2km - 9:25(4:42/km) 137/144bpm 125cal 12.75/13.5kmph 4) 2km - 9:36(4:48/km) 142/146bpm 134cal 12.51/14.64kmph 5) 2km - 9:47(4:54/km) 142/144bpm 137cal 12.26/12.8kmph 6) 2km - 9:51(4:55/km) 140/149bpm 131cal 12.19/13.67kmph 7) 2km - 9:47(4:53/km) 140/145bpm 124cal 12.27/12.8kmph 8) 2km - 9:56(4:58/km) 140/148bpm 122cal 12.08/12.87kmph 9) 2km - 9:49(4:55/km) 141/157bpm 116cal 12.21/16.73kmph 10) 2km - 9:50(4:55/km) 143/160bpm 129cal 12.21/13.13kmph 11) 2km - 9:53(4:56/km) 141/155bpm 117cal 12.14/13.33kmph 12) 2km - 10:00(5:00/km) 148/178bpm 138cal 12/15.05kmph 13) 2km - 9:53(4:57/km) 155/179bpm 148cal 12.14/13.03kmph 14) 1.01km - 5:00(4:58/km) 153/176bpm 73cal 12.1/13.3kmph Add a comment |
5.3mi,
34:46 Cross-Training - Rowing - Indoor
inc. c2ctc 1500m/5:44.4 (1:54.8) r25, HR144(154).
R hamstring still v odd. === 1) 2km - 8:07(4:04/km) 122/133bpm 21/27rpm 193/210W 14.76/15.18kmph 2) 0.22km - 1:00(4:38/km) 121/129bpm 21/21rpm 176/176W 12.93/14.31kmph 3) 0km - (2:05/km) 114/114bpm 21/21rpm 176/176W 4) 1.5km - 5:44(3:50/km) 144/154bpm 24/30rpm 231/246W 15.62/15.99kmph 5) 0.41km - 2:00(4:53/km) 128/151bpm 26/26rpm 237/237W 12.62/15.79kmph 6) 0km - (2:05/km) 119/119bpm 26/26rpm 237/237W 7) 0km - (2:05/km) 119/119bpm 26/26rpm 237/237W Add a comment
5.6mi,
43:46Running - Steady-State
R hamstring a bit odd.
PF 5/10 === 1) 2km - 9:32(4:46/km) 135/143bpm 129cal 12.6/15.48kmph 2) 2km - 9:38(4:49/km) 140/145bpm 132cal 12.45/13kmph 3) 2km - 10:18(5:09/km) 144/151bpm 148cal 11.65/13.6kmph 4) 2km - 9:33(4:47/km) 142/148bpm 133cal 12.56/13.77kmph 5) 1.02km - 4:45(4:40/km) 141/144bpm 63cal 12.85/16.33kmph Add a comment
2.2mi,
9:31Cycling - Commuting
Split Summary
=== 1) 3.54km - 9:31(2:41/km) 113cal 22.33/31.78kmph Add a comment
1.7mi,
7:17Cycling - Commuting
Split Summary
=== 1) 2.65km - 7:17(2:45/km) 74cal 21.81/32.99kmph Add a comment
1.9mi,
54:15Swimming - Pool
1:48.5
=== 1) 3km - 54:15(18:05/km) 600cal 22/26rpm 3.32/3.64kmph Add a comment |
20.6mi,
1:08:50 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:37(2:12/km) 113/120bpm 80cal 86/92rpm 203/282W 27.22/30.1kmph 2) 3km - 6:14(2:05/km) 119/124bpm 76cal 88/94rpm 205/247W 28.87/31.74kmph 3) 3km - 6:10(2:03/km) 122/126bpm 75cal 89/94rpm 204/240W 29.17/31.84kmph 4) 3km - 6:11(2:04/km) 122/127bpm 75cal 89/93rpm 203/241W 29.15/31.94kmph 5) 3km - 6:10(2:03/km) 122/131bpm 75cal 89/96rpm 203/250W 29.2/32.31kmph 6) 3km - 6:11(2:04/km) 123/129bpm 74cal 88/94rpm 202/248W 29.09/32.45kmph 7) 3km - 6:12(2:04/km) 121/130bpm 74cal 88/95rpm 201/264W 29.05/32.45kmph 8) 3km - 6:13(2:04/km) 122/129bpm 75cal 88/93rpm 201/254W 28.95/31.94kmph 9) 3km - 6:11(2:04/km) 122/128bpm 74cal 88/95rpm 201/241W 29.1/32.08kmph 10) 3km - 6:14(2:05/km) 122/126bpm 74cal 88/94rpm 199/240W 28.89/31.84kmph 11) 3km - 6:13(2:04/km) 123/131bpm 73cal 88/94rpm 199/247W 28.98/31.94kmph 12) 0.13km - 15(2:00/km) 120/120bpm 2cal 85/89rpm 185/203W 29.93/28.99kmph Add a comment
5mi,
39:09Running - Steady-State
HRM nonsense. PF 3/10
=== 1) 2km - 9:29(4:44/km) 132/142bpm 128cal 12.65/13.5kmph 2) 2km - 9:38(4:49/km) 142/147bpm 135cal 12.45/13.91kmph 3) 2km - 9:57(4:58/km) 148/161bpm 144cal 12.06/13.37kmph 4) 2km - 9:58(4:59/km) 185/205bpm 146cal 12.03/13.87kmph 5) 0.02km - 7(4:39/km) 198/198bpm 1cal 12.9/11.76kmph Add a comment |
0mi,
10 Cross-Training - Walking
Timekeeping the BUCS natl 10 mile TT
=== 1) 0km - 10(1:12:40/km) 0.82/0.1kmph Add a comment
7.8mi,
1:01:25Running - Steady-State
PF 3/10
=== 1) 2km - 9:51(4:56/km) 139/154bpm 142cal 12.18/15.79kmph 2) 2km - 9:41(4:50/km) 144/154bpm 141cal 12.4/12.87kmph 3) 2km - 9:44(4:52/km) 141/150bpm 133cal 12.32/13.94kmph 4) 2km - 9:42(4:51/km) 167/183bpm 145cal 12.37/13.57kmph 5) 2km - 9:52(4:56/km) 167/176bpm 149cal 12.16/16.16kmph 6) 2km - 9:50(4:55/km) 151/165bpm 144cal 12.2/13kmph 7) 0.53km - 2:45(5:13/km) 144/149bpm 39cal 11.51/12.5kmph Add a comment |
|
Sun 7th Apr
Apr 7
|
Mon 8th Apr
Apr 8
|
Tue 9th Apr
Apr 9
|
Wed 10th Apr
Apr 10
|
Thu 11th Apr
Apr 11
|
Fri 12th Apr
Apr 12
|
Sat 13th Apr
Apr 13
|
|
7.7mi,
36:47 Cycling - Recovery
Split Summary
=== 1) 10km - 29:44(2:58/km) 278cal 20.18/31.34kmph 2) 2.39km - 7:03(2:57/km) 73cal 20.35/32.48kmph Add a comment
0.8mi,
7:07Running - Warm Down
Split Summary
=== 1) 1km - 5:29(5:29/km) 129/136bpm 72cal 10.96/11.46kmph 2) 0.31km - 1:38(5:22/km) 133/136bpm 22cal 11.19/11.56kmph Add a comment
13.2mi,
1:30:59Running - Race
White Horse half marathon 1:30:56, 19th M50. Not too bad, but not brilliant.
=== 1) 1km - 4:10(4:10/km) 139/146bpm 56cal 14.39/15.05kmph 2) 1km - 4:13(4:13/km) 144/147bpm 60cal 14.22/14.51kmph 3) 1km - 4:20(4:20/km) 149/152bpm 64cal 13.83/14.21kmph 4) 1km - 4:06(4:06/km) 149/152bpm 61cal 14.63/14.81kmph 5) 1km - 4:18(4:18/km) 150/156bpm 65cal 13.94/14.68kmph 6) 1km - 4:18(4:18/km) 152/156bpm 65cal 13.95/14.34kmph 7) 1km - 4:21(4:21/km) 153/156bpm 66cal 13.79/14.21kmph 8) 1km - 4:15(4:15/km) 153/156bpm 64cal 14.13/15.12kmph 9) 1km - 4:15(4:15/km) 154/156bpm 65cal 14.1/14.34kmph 10) 1km - 4:18(4:18/km) 154/156bpm 65cal 13.96/14.41kmph 11) 1km - 4:16(4:16/km) 155/157bpm 66cal 14.08/14.24kmph 12) 1km - 4:17(4:17/km) 156/158bpm 66cal 14/14.28kmph 13) 1km - 4:12(4:12/km) 156/158bpm 65cal 14.26/14.64kmph 14) 1km - 4:16(4:16/km) 157/159bpm 66cal 14.06/14.78kmph 15) 1km - 4:09(4:09/km) 158/159bpm 65cal 14.47/14.81kmph 16) 1km - 4:16(4:16/km) 157/159bpm 66cal 14.04/14.18kmph 17) 1km - 4:22(4:22/km) 159/161bpm 69cal 13.76/14.21kmph 18) 1km - 4:25(4:25/km) 158/160bpm 68cal 13.6/14.38kmph 19) 1km - 4:20(4:20/km) 156/159bpm 65cal 13.84/14.85kmph 20) 1km - 4:33(4:33/km) 157/161bpm 69cal 13.19/14.44kmph 21) 1km - 4:21(4:21/km) 156/159bpm 65cal 13.82/14.28kmph 22) 0.22km - 58(4:19/km) 159/161bpm 15cal 13.89/13.94kmph Add a comment
1.3mi,
10:21Running - Warm Up
Split Summary
=== 1) 1km - 5:11(5:11/km) 126/134bpm 63cal 11.59/12.43kmph 2) 1km - 5:05(5:05/km) 125/138bpm 56cal 11.82/12.83kmph 3) 0.02km - 6(5:25/km) 132/132bpm 1cal 11.08/11.76kmph Add a comment |
18.7mi,
1:02:40 Cycling - Turbo Trainer
I was all for doing another run today but my legs stiffened up after 8h at work, not doing much.
=== 1) 3km - 6:34(2:11/km) 112/117bpm 80cal 86/96rpm 205/290W 27.42/30.94kmph 2) 3km - 6:17(2:06/km) 118/123bpm 76cal 87/94rpm 203/245W 28.68/31.17kmph 3) 3km - 6:13(2:04/km) 118/126bpm 75cal 88/93rpm 203/241W 28.95/31.74kmph 4) 3km - 6:11(2:04/km) 119/125bpm 75cal 88/93rpm 203/241W 29.09/32.08kmph 5) 3km - 6:10(2:03/km) 120/126bpm 74cal 88/103rpm 202/286W 29.17/32.08kmph 6) 3km - 6:13(2:04/km) 122/126bpm 74cal 88/94rpm 200/237W 28.95/32.08kmph 7) 3km - 6:09(2:03/km) 123/131bpm 74cal 89/96rpm 202/249W 29.26/33.05kmph 8) 3km - 6:13(2:04/km) 122/129bpm 74cal 88/97rpm 200/255W 28.96/34.1kmph 9) 3km - 6:11(2:04/km) 123/129bpm 74cal 88/95rpm 199/259W 29.08/32.45kmph 10) 3km - 6:13(2:04/km) 123/128bpm 73cal 88/96rpm 198/248W 28.97/31.84kmph 11) 0.13km - 16(2:02/km) 121/122bpm 2cal 88/90rpm 182/202W 29.47/28.99kmph Add a comment
5mi,
40:18Running - Recovery Run
Split Summary
=== 1) 2km - 10:03(5:01/km) 128/140bpm 128cal 11.94/14.88kmph 2) 2km - 10:04(5:02/km) 137/143bpm 139cal 11.91/14.88kmph 3) 2km - 9:51(4:56/km) 137/144bpm 131cal 12.18/14.78kmph 4) 2km - 10:16(5:08/km) 138/141bpm 137cal 11.7/13.54kmph 5) 0.02km - 4(4:20/km) 135/136bpm 13.83/11.22kmph Add a comment |
1.8mi,
8:56 Cycling - Commuting
Split Summary
=== 1) 2.91km - 8:56(3:04/km) 84cal 19.52/30.54kmph Add a comment
7.5mi,
57:55Running - Steady-State
L calf a bit twitchy. PF 4/10
=== 1) 2km - 9:35(4:47/km) 129/139bpm 124cal 12.53/13.13kmph 2) 2km - 9:31(4:46/km) 134/141bpm 126cal 12.6/13.44kmph 3) 2km - 9:43(4:52/km) 137/144bpm 133cal 12.34/14.34kmph 4) 2km - 9:45(4:52/km) 141/149bpm 136cal 12.31/14.64kmph 5) 2km - 9:40(4:50/km) 143/155bpm 139cal 12.41/15.22kmph 6) 2km - 9:36(4:48/km) 139/144bpm 129cal 12.5/14.04kmph 7) 0.02km - 5(4:31/km) 135/135bpm 1cal 13.29/12.46kmph Add a comment
3.7mi,
30:10Running - Steady-State
Insomnia. Marathon anxiety already?
=== 1) 2km - 9:46(4:53/km) 135/143bpm 134cal 12.29/13.23kmph 2) 2km - 10:13(5:06/km) 134/148bpm 136cal 11.75/14.01kmph 3) 2km - 10:06(5:03/km) 141/148bpm 144cal 11.88/13.87kmph 4) 0.02km - 6(5:02/km) 145/146bpm 1cal 11.91/11.25kmph Add a comment |
3.7mi,
16:51 Cycling - Commuting
Split Summary
=== 1) 5.98km - 16:51(2:49/km) 173cal 21.28/30.84kmph Add a comment
19.9mi,
2:38:24Running - Long Run
Struggled a bit with a cold headwind in the last few km. PF 4/10
=== 1) 2km - 9:51(4:55/km) 140/147bpm 141cal 12.19/13.23kmph 2) 2km - 9:38(4:49/km) 143/148bpm 141cal 12.46/12.97kmph 3) 2km - 9:27(4:44/km) 134/140bpm 124cal 12.69/13.5kmph 4) 2km - 9:40(4:50/km) 140/143bpm 133cal 12.42/12.77kmph 5) 2km - 9:51(4:55/km) 140/143bpm 134cal 12.19/12.63kmph 6) 2km - 9:52(4:56/km) 137/146bpm 125cal 12.17/13.23kmph 7) 2km - 9:49(4:55/km) 137/144bpm 122cal 12.22/13.03kmph 8) 2km - 10:05(5:03/km) 139/147bpm 125cal 11.9/13.81kmph 9) 2km - 9:52(4:56/km) 139/146bpm 115cal 12.16/20.19kmph 10) 2km - 9:58(4:59/km) 139/146bpm 116cal 12.05/12.9kmph 11) 2km - 9:55(4:57/km) 140/148bpm 118cal 12.1/12.87kmph 12) 2km - 10:04(5:02/km) 142/146bpm 122cal 11.92/13kmph 13) 2km - 9:57(4:59/km) 140/148bpm 106cal 12.05/16.93kmph 14) 2km - 10:00(5:00/km) 144/150bpm 124cal 11.99/14.61kmph 15) 2km - 9:53(4:56/km) 145/149bpm 123cal 12.14/12.53kmph 16) 2km - 10:26(5:13/km) 146/152bpm 133cal 11.49/14.48kmph 17) 0.02km - 6(5:03/km) 141/142bpm 11.89/12.5kmph Add a comment |
42.9mi,
2:27:54 Cycling - Road Biking
L quad starting to feel a bit dodgy today (dead leg), so bike.
=== 1) 10km - 22:47(2:17/km) 117/133bpm 223cal 72/125rpm 163/531W 26.33/63.82kmph 2) 10km - 20:54(2:05/km) 119/136bpm 218cal 78/97rpm 174/301W 28.71/47.3kmph 3) 10km - 19:45(1:59/km) 122/135bpm 214cal 81/100rpm 181/383W 30.37/34.46kmph 4) 10km - 21:20(2:08/km) 124/143bpm 241cal 80/104rpm 188/350W 28.13/38.9kmph 5) 10km - 19:47(1:59/km) 117/134bpm 188cal 80/97rpm 158/320W 30.33/44.27kmph 6) 10km - 22:06(2:13/km) 118/131bpm 218cal 78/97rpm 165/272W 27.16/43.03kmph 7) 9.05km - 21:15(2:21/km) 114/133bpm 180cal 72/95rpm 142/347W 25.55/60.09kmph Add a comment
2.2mi,
10:09Cycling - Commuting
Split Summary
=== 1) 3.54km - 10:09(2:52/km) 107cal 20.96/29.49kmph Add a comment
1.7mi,
49:32Swimming - Pool
1:48.0
=== 1) 2.75km - 49:32(18:01/km) 550cal 22/26rpm 3.33/3.93kmph Add a comment
2.4mi,
10:34Cycling - Commuting
Split Summary
=== 1) 3.93km - 10:34(2:41/km) 112cal 22.3/35kmph Add a comment |
18.7mi,
1:02:08 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:32(2:11/km) 114/119bpm 81cal 86/93rpm 206/301W 27.52/30.2kmph 2) 3km - 6:12(2:04/km) 120/126bpm 77cal 88/94rpm 207/261W 29.03/32.55kmph 3) 3km - 6:10(2:03/km) 121/125bpm 76cal 89/95rpm 207/252W 29.2/31.61kmph 4) 3km - 6:07(2:02/km) 121/131bpm 76cal 89/97rpm 207/264W 29.43/32.92kmph 5) 3km - 6:08(2:03/km) 123/129bpm 75cal 89/95rpm 206/253W 29.38/32.55kmph 6) 3km - 6:09(2:03/km) 123/129bpm 75cal 89/96rpm 206/249W 29.27/32.55kmph 7) 3km - 6:09(2:03/km) 124/130bpm 76cal 89/97rpm 206/257W 29.28/33.42kmph 8) 3km - 6:09(2:03/km) 123/131bpm 75cal 89/97rpm 205/260W 29.28/33.56kmph 9) 3km - 6:11(2:04/km) 123/129bpm 75cal 89/97rpm 204/262W 29.13/34.23kmph 10) 3km - 6:07(2:02/km) 124/132bpm 76cal 89/102rpm 208/280W 29.44/35.04kmph 11) 0.12km - 15(1:59/km) 121/122bpm 2cal 89/91rpm 189/214W 30.38/29.19kmph Add a comment
4.7mi,
36:34Running - Steady-State
PF 3/10
=== 1) 2km - 9:49(4:55/km) 132/141bpm 130cal 12.21/12.9kmph 2) 2km - 9:30(4:45/km) 139/143bpm 134cal 12.63/13.17kmph 3) 2km - 9:49(4:54/km) 141/147bpm 139cal 12.23/13.03kmph 4) 1.52km - 7:26(4:53/km) 144/148bpm 109cal 12.28/13.57kmph Add a comment |
30.3mi,
1:46:10 Cycling - Road Biking
Split Summary
=== 1) 10km - 21:50(2:11/km) 117/132bpm 227cal 77/97rpm 173/372W 27.48/41.35kmph 2) 10km - 21:53(2:11/km) 123/136bpm 245cal 79/116rpm 187/384W 27.41/48.14kmph 3) 10km - 21:37(2:10/km) 121/137bpm 223cal 79/106rpm 173/385W 27.75/42.06kmph 4) 10km - 21:04(2:06/km) 117/127bpm 205cal 79/98rpm 162/314W 28.47/39.5kmph 5) 8.68km - 19:44(2:16/km) 114/130bpm 179cal 74/102rpm 151/365W 26.38/55.09kmph Add a comment
6.1mi,
28:34Cycling - Commuting
Errands
=== 1) 9.83km - 28:34(2:54/km) 275cal 20.65/31.58kmph Add a comment
9.3mi,
1:12:53Running - Steady-State
L quad still iffy, PF 2/10
=== 1) 2km - 9:26(4:43/km) 134/146bpm 127cal 12.72/17.16kmph 2) 2km - 9:31(4:45/km) 138/146bpm 131cal 12.62/13.33kmph 3) 2km - 10:14(5:07/km) 145/152bpm 151cal 11.74/12.73kmph 4) 2km - 9:51(4:55/km) 147/154bpm 146cal 12.18/12.93kmph 5) 2km - 9:43(4:52/km) 145/150bpm 140cal 12.34/13.5kmph 6) 2km - 9:38(4:49/km) 142/147bpm 130cal 12.45/18.54kmph 7) 2km - 9:27(4:43/km) 145/148bpm 134cal 12.71/13.07kmph 8) 1.02km - 5:03(4:58/km) 140/145bpm 60cal 12.06/15.18kmph Add a comment |
|
Sun 14th Apr
Apr 14
|
Mon 15th Apr
Apr 15
|
Tue 16th Apr
Apr 16
|
Wed 17th Apr
Apr 17
|
Thu 18th Apr
Apr 18
|
Fri 19th Apr
Apr 19
|
Sat 20th Apr
Apr 20
|
|
5.5mi,
27:23 Cycling - Recovery
Split Summary
=== 1) 8.84km - 27:23(3:06/km) 241cal 19.36/25.26kmph Add a comment
20.8mi,
2:43:19Running - Long Run
Didn't feel too bad towards the end, for once. #TrustTheProcess PF 2/10
=== 1) 2km - 9:59(5:00/km) 138/148bpm 137cal 12.02/13.6kmph 2) 2km - 9:26(4:43/km) 142/147bpm 132cal 12.72/13.64kmph 3) 2km - 9:17(4:39/km) 135/140bpm 116cal 12.92/13.27kmph 4) 2km - 9:35(4:47/km) 140/143bpm 128cal 12.53/12.87kmph 5) 2km - 9:44(4:52/km) 141/146bpm 131cal 12.33/12.83kmph 6) 2km - 9:38(4:49/km) 140/143bpm 125cal 12.47/13.07kmph 7) 2km - 9:49(4:54/km) 140/144bpm 126cal 12.23/12.53kmph 8) 2km - 9:42(4:51/km) 140/144bpm 120cal 12.37/12.66kmph 9) 2km - 9:48(4:54/km) 139/144bpm 111cal 12.25/12.77kmph 10) 2km - 9:44(4:52/km) 138/147bpm 99cal 12.32/13.23kmph 11) 2km - 9:42(4:51/km) 140/145bpm 110cal 12.36/12.8kmph 12) 2km - 9:59(5:00/km) 141/150bpm 110cal 12.02/12.93kmph 13) 2km - 9:56(4:58/km) 141/146bpm 108cal 12.07/15.55kmph 14) 2km - 9:47(4:54/km) 141/145bpm 106cal 12.25/12.73kmph 15) 2km - 9:49(4:55/km) 141/146bpm 104cal 12.22/13.23kmph 16) 2km - 9:53(4:57/km) 145/148bpm 130cal 12.13/13.4kmph 17) 1.51km - 7:29(4:57/km) 144/149bpm 88cal 12.13/13.1kmph Add a comment |
20mi,
1:04:37 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:26(2:09/km) 113/120bpm 81cal 81/91rpm 211/320W 27.99/30.84kmph 2) 3km - 6:04(2:01/km) 119/124bpm 76cal 84/91rpm 211/260W 29.64/32.31kmph 3) 3km - 6:00(2:00/km) 121/126bpm 76cal 85/91rpm 212/285W 29.99/33.29kmph 4) 3km - 5:57(1:59/km) 124/130bpm 75cal 86/96rpm 213/285W 30.26/34.97kmph 5) 3km - 5:57(1:59/km) 123/131bpm 75cal 86/92rpm 212/299W 30.24/34.1kmph 6) 3km - 5:59(2:00/km) 123/129bpm 75cal 85/93rpm 211/301W 30.08/34.5kmph 7) 3km - 5:59(2:00/km) 122/128bpm 75cal 85/96rpm 211/263W 30.09/33.83kmph 8) 3km - 5:58(1:59/km) 123/130bpm 75cal 86/93rpm 211/278W 30.17/34.5kmph 9) 3km - 6:00(2:00/km) 124/131bpm 75cal 85/93rpm 209/260W 29.97/34.77kmph 10) 3km - 6:02(2:01/km) 124/131bpm 75cal 85/91rpm 208/258W 29.84/33.69kmph 11) 2.13km - 4:15(2:00/km) 125/128bpm 53cal 85/91rpm 210/263W 30.07/33.83kmph Add a comment
4.4mi,
36:24Running - Recovery Run
Split Summary
=== 1) 2km - 10:13(5:06/km) 125/138bpm 126cal 11.75/12.77kmph 2) 2km - 10:17(5:09/km) 131/139bpm 131cal 11.66/12.29kmph 3) 2km - 10:34(5:17/km) 134/140bpm 137cal 11.35/12.19kmph 4) 1.01km - 5:19(5:15/km) 134/139bpm 67cal 11.43/11.76kmph Add a comment |
6.8mi,
53:15 Running - Progressive
Progressive effort, not pace so much
PF 4/10 === 1) 2km - 9:50(4:55/km) 126/135bpm 122cal 12.21/14.71kmph 2) 2km - 9:46(4:53/km) 136/145bpm 134cal 12.28/22.31kmph 3) 2km - 9:29(4:45/km) 139/145bpm 133cal 12.64/16.02kmph 4) 2km - 9:52(4:56/km) 144/148bpm 146cal 12.16/14.61kmph 5) 2km - 9:32(4:46/km) 146/151bpm 144cal 12.59/14.08kmph 6) 1.01km - 4:45(4:43/km) 141/149bpm 65cal 12.72/14.98kmph Add a comment
5mi,
39:42Running - Steady-State
L knee a bit gimpy this morning. PF 3/10
=== 1) 2km - 9:45(4:52/km) 136/143bpm 135cal 12.31/14.64kmph 2) 2km - 10:15(5:08/km) 138/150bpm 143cal 11.7/13.74kmph 3) 2km - 9:39(4:50/km) 137/147bpm 129cal 12.43/16.53kmph 4) 2km - 9:56(4:58/km) 142/147bpm 141cal 12.09/14.88kmph 5) 0.02km - 6(4:54/km) 146/147bpm 1cal 12.26/13.23kmph Add a comment |
5mi,
38:25 Running - Steady-State
PF 3/10
=== 1) 2km - 9:55(4:57/km) 131/142bpm 127cal 12.1/14.38kmph 2) 2km - 9:33(4:46/km) 139/144bpm 132cal 12.57/14.51kmph 3) 2km - 9:25(4:42/km) 141/146bpm 129cal 12.75/13.71kmph 4) 2km - 9:27(4:44/km) 141/148bpm 131cal 12.69/13.77kmph 5) 0.02km - 5(4:21/km) 139/139bpm 1cal 13.82/13kmph Add a comment
2.2mi,
9:48Cycling - Commuting
Split Summary
=== 1) 3.54km - 9:48(2:46/km) 108cal 21.66/30.5kmph Add a comment
1.9mi,
54:42Swimming - Pool
1:45.8 Swimming well today. Pool busy, so I got a shift on.
=== 1) 3.1km - 54:42(17:39/km) 620cal 23/26rpm 3.4/3.79kmph Add a comment
1.6mi,
7:06Cycling - Commuting
Split Summary
=== 1) 2.64km - 7:06(2:41/km) 77cal 22.32/37.22kmph Add a comment |
18.4mi,
1:04:43 Cycling - Road Biking
Timekeeping for DPCC 5M TT (shortened due to temporary traffic lights)
=== 1) 10km - 22:07(2:13/km) 113/133bpm 192cal 73/96rpm 145/505W 27.13/42.22kmph 2) 10km - 20:39(2:04/km) 115/128bpm 201cal 74/96rpm 162/544W 29.06/35.77kmph 3) 9.61km - 21:57(2:17/km) 116/134bpm 217cal 74/101rpm 165/502W 26.26/44.24kmph Add a comment
5.6mi,
42:17Running - Steady-State
PF 3/10
=== 1) 2km - 9:13(4:36/km) 135/145bpm 126cal 13.02/13.84kmph 2) 2km - 9:23(4:42/km) 142/146bpm 135cal 12.78/13.81kmph 3) 2km - 9:19(4:39/km) 142/148bpm 133cal 12.88/17.3kmph 4) 2km - 9:34(4:47/km) 146/150bpm 142cal 12.55/13.1kmph 5) 1.02km - 4:49(4:44/km) 146/151bpm 71cal 12.67/14.51kmph Add a comment |
4.8mi,
24:02 Cycling - Recovery
Split Summary
=== 1) 7.78km - 24:02(3:05/km) 226cal 19.44/32.01kmph Add a comment
16.8mi,
2:10:57Running - Long Run
Taper? What's that? PF 3/10
=== 1) 2km - 9:47(4:54/km) 139/148bpm 137cal 12.26/14.14kmph 2) 2km - 9:26(4:43/km) 143/149bpm 138cal 12.72/13.47kmph 3) 2km - 9:16(4:38/km) 136/142bpm 123cal 12.96/13.44kmph 4) 2km - 9:28(4:44/km) 141/145bpm 132cal 12.67/13.13kmph 5) 2km - 9:35(4:47/km) 142/147bpm 133cal 12.52/13.44kmph 6) 2km - 9:39(4:50/km) 142/150bpm 131cal 12.43/14.28kmph 7) 2km - 9:46(4:53/km) 142/148bpm 130cal 12.29/13.4kmph 8) 2km - 9:54(4:57/km) 141/148bpm 127cal 12.12/13.54kmph 9) 2km - 9:48(4:54/km) 142/149bpm 122cal 12.24/15.62kmph 10) 2km - 9:45(4:52/km) 142/148bpm 120cal 12.31/13.03kmph 11) 2km - 9:44(4:52/km) 142/149bpm 113cal 12.32/14.44kmph 12) 2km - 9:47(4:54/km) 144/149bpm 121cal 12.26/13.5kmph 13) 2km - 10:03(5:02/km) 145/150bpm 126cal 11.93/15.42kmph 14) 1.01km - 4:58(4:54/km) 144/149bpm 57cal 12.24/12.83kmph Add a comment |
5.6mi,
46:35 Running - Trail Run
Split Summary
=== 1) 2km - 9:34(4:47/km) 134/145bpm 133cal 12.54/16.93kmph 2) 2km - 11:56(5:58/km) 145/154bpm 179cal 10.06/13.87kmph 3) 2km - 10:23(5:12/km) 135/146bpm 135cal 11.55/18.21kmph 4) 2km - 9:45(4:53/km) 138/144bpm 132cal 12.3/18.31kmph 5) 1.01km - 4:56(4:53/km) 135/140bpm 60cal 12.27/13.5kmph Add a comment |