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Oranj M55
-
Races
97 -
Miles
18040 -
Miles
1104 -
Miles
107733 -
WAVA
79.92% -
Mile
5:48 -
5k
19:24 -
5M
31:19 -
10k
36:48 -
10M
1:02:48 -
Half
1:16:55 -
20M
2:20:39 -
Mara
2:45:27 -
20k
29:00 -
40k
59:05 -
400m
7:04 -
750m
10:23
Great blue shark (62)Current Status
Water on the R knee. Creaky R achilles/peroneal, L hip flexor
Groups
This user is a member of 1500 miles in 2020, Abingdon Marathon , Conquercise Game, Fetch Bikers ♠, Fetch Blood Donors, Fetch Orienteers, FetchPoint Game, GPS Users, IronFetchies, New Fetch Game, New Fetch Game 2020, Over 50s Club, Project Joker, Raynaud's Syndrome, Run The Sum 2018, Run Until You Drop, Single Fetchies, smiley codes, Sub-3 hour marathon, Swimmers, Swimming Hat of Awesomeness, Team Roughskin, UTMOST, VLM RunnersMember of the Month
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Buddies
- Best Times
- Best WAVA
| Dist | Races | PB | WB | 1984 | 1990 | 2004 | 2005 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | 2 | 5:48
5:48/mi
|
74.94 | 6:18 68.43 | 5:48 74.94 | |||||||||||||||
| 3mi | 1 | 17:59
6:00/mi
|
79.92 | 17:59 79.92 | ||||||||||||||||
| 5km | 9 | 19:24
6:15/mi
|
76.92 | 19:32 76.12 | 19:24 76.92 | 23:29 65.31 | ||||||||||||||
| 5.2km | 1 | 20:05
6:13/mi
|
77.08 | 20:05 77.08 | ||||||||||||||||
| 3.6mi | 1 | 23:25
6:30/mi
|
71.98 | 23:25 71.98 | ||||||||||||||||
| 4mi | 4 | 25:50
6:28/mi
|
70.37 | 27:13 63.98 | 25:50 70.37 | 27:41 67.15 | 27:16 70.28 | |||||||||||||
| 4.1mi | 5 | 23:39
5:46/mi
|
77.39 | 23:39 77.17 | 24:58 75.37 | 24:42 77.39 | 26:34 75.25 | 26:30 75.72 | ||||||||||||
| 4.3mi | 1 | 25:52
6:04/mi
|
73.31 | 25:52 73.31 | ||||||||||||||||
| 5mi | 4 | 31:19
6:16/mi
|
78.14 | 31:19 78.14 | 40:10 62.48 | |||||||||||||||
| 6mi | 2 | 40:49
6:48/mi
|
72.29 | 40:49 72.29 | 58:09 51.62 | |||||||||||||||
| 10km | 16 | 36:48
5:55/mi
|
78.69 | 36:48 72.60 | 36:56 75.04 | 38:15 74.77 | 39:40 73.88 | 40:42 72.59 | 40:46 73.08 | 39:27 78.45 | 38:50 78.69 | 41:59 74.05 | 52:20 59.93 | |||||||
| 10mi | 6 | 1:02:48
6:17/mi
|
77.42 | 1:02:48 71.80 | 1:06:17 70.65 | 1:05:42 72.46 | 1:05:21 73.46 | 1:05:39 77.42 | 1:21:21 63.25 | |||||||||||
| 12.1mi | 1 | 1:25:55
7:06/mi
|
73.02 | 1:25:55 73.02 | ||||||||||||||||
| 13.1mi | 17 | 1:16:55
5:52/mi
|
78.07 | 1:16:55 75.90 | 1:26:21 72.31 | 1:31:40 68.12 | 1:29:08 71.85 | 1:31:26 70.64 | 1:31:00 74.21 | 1:28:19 76.55 | 1:27:15 78.07 | 1:28:01 76.68 | 1:33:59 71.82 | |||||||
| 21.1km | 1 | 1:30:56
6:56/mi
|
74.29 | 1:30:56 74.29 | ||||||||||||||||
| 20mi | 5 | 2:20:39
7:02/mi
|
74.64 | 2:26:28 69.02 | 2:30:16 69.25 | 2:20:39 74.64 | 2:29:23 70.71 | |||||||||||||
| 26.2mi | 8 | 2:45:27
6:19/mi
|
79.63 | 2:45:27 74.31 | 3:10:41 68.96 | 3:14:22 69.38 | 3:16:00 69.40 | 3:03:50 76.55 | 2:58:19 79.63 | 3:05:20 76.69 | 3:06:38 76.16 | |||||||||
| 43.5mi | 1 | 6:58:08
9:37/mi
|
61.16 | 6:58:08 61.16 | ||||||||||||||||
| 45mi | 1 | 6:22:54
8:31/mi
|
63.12 | 6:22:54 63.12 |
2020 |
Distance | Date | Result | WAVA |
| Fake parkrun | 5km | 20 Jun | 23:29 | 65.31% |
| Fetch Virtual Weekend 10 Mile | 10mi | 23 May | 1:21:21 | 63.25% |
| Fetch Virtual Weekend 10k | 10km | 16 May | 52:20 | 59.93% |
| White Horse Half Marathon | 21.1km | 5 Apr | 0.00% | |
| The Fetch Five | 5mi | 31 Mar | 40:10 | 62.48% |
2019 |
Distance | Date | Result | WAVA |
| Abingdon Marathon | 26.2mi | 20 Oct | 0.00% | |
| Stratfield Brake (Mota-vation series race 5) | 4mi | 29 Aug | 0.00% | |
| Combe II (Mota-vation Series race 4) | 4.2mi | 25 Jul | 0.00% | |
| Haytor Heller | 6mi | 13 Jul | 58:09 | 51.62% |
| Combe (Mota-vation Series race 3) | 3.9mi | 27 Jun | 0.00% | |
| Dorney Lake 6 Hour Challenge | 6hr | 13 Jun | 72.2 / km | 0.00% |
| Otmoor Challenge | 13.1mi | 8 Jun | 1:33:59 | 71.82% |
| Bletchingdon (Mota-vation Series race 2) | 4mi | 30 May | 0.00% | |
| British Masters Road Relays | 5.08km | 18 May | 0.00% | |
| Chalgrove Festival 10k | 10km | 6 May | 41:59 | 74.05% |
| Charlton-on-Otmoor (Mota-vation Series race 1) | 5.2mi | 2 May | 0.00% | |
| London Marathon | 26.2mi | 28 Apr | 3:06:38 | 76.16% |
| White Horse Half Marathon | 21.1km | 5 Apr | 1:30:56 | 74.29% |
| Gloucester 20 | 20mi | 17 Mar | 2:29:23 | 70.71% |
2018 |
Distance | Date | Result | WAVA |
| Abingdon Marathon | 26.2mi | 21 Oct | 3:05:20 | 76.69% |
| Cricklade Half Marathon | 13.1mi | 7 Oct | 1:28:01 | 76.68% |
| Watford Half Marathon | 13.1mi | 4 Feb | 1:32:34 | 72.26% |
2017 |
Distance | Date | Result | WAVA |
| Alchester 5k | 5km | 15 Aug | 19:30 | 76.92% |
| Bredon's Hardwick Triathlon | 750metres/24km/5km | 13 Aug | 10:23 / 40:43 / 19:56 | 0.00% |
| Bearbrook 10k | 10km | 6 Aug | 41:28 | 74.32% |
| OUAC & BMC Iffley Festival of Miles | 1mi | 29 Jul | 5:48 | 74.94% |
| Waddesdon Manor Summer 5K | 5km | 19 Jul | 20:20 | 73.20% |
| Hornton Classic 6 | 6mi | 15 Jul | 40:49 | 72.29% |
| Bedfordshire Triathlon | 1.5km/40km/10km | 9 Jul | 28:35 / 59:05 / 46:56 | 0.00% |
| Didcot 5 | 5mi | 2 Jul | 31:19 | 78.14% |
| Cumnor Royal British Legion 5k | 5km | 17 Jun | 19:24 | 76.72% |
| Otmoor Challenge | 13.1mi | 3 Jun | 1:31:35 | 74.38% |
| Wantage Triathlon | 800metres/35km/12km | 28 May | 13:33 / 58:32 / 50:30 | 0.00% |
| Bletchingdon (Mota-vation Series race 2) | 4mi | 25 May | 27:16 | 70.28% |
| Oxford Town and Gown 10k | 10km | 14 May | 38:50 | 78.69% |
| Oxford Sri Chinmoy Self Transcendence Race 1 | 3mi | 8 May | 17:59 | 79.92% |
| Oxfordshire County Road Relays | 5.2km | 30 Apr | 20:05 | 77.08% |
| Charlton-on-Otmoor (Mota-vation Series race 1) | 4.1mi | 27 Apr | 26:30 | 75.72% |
| London Marathon | 26.2mi | 23 Apr | 2:58:19 | 79.63% |
| White Horse Half Marathon | 13.1mi | 9 Apr | 1:27:15 | 78.07% |
| Abingdon parkrun | 5km | 1 Apr | 20:13 | 73.62% |
| Fleet Half Marathon | 13.1mi | 19 Mar | 1:28:00 | 75.34% |
2016 |
Distance | Date | Result | WAVA |
| Aylesbury Boxing Day 5km | 5km | 26 Dec | 20:49 | 71.50% |
| Aylesbury Boxing Day 1 mile | 1mi | 26 Dec | 6:18 | 68.43% |
| Andy Reading Memorial 10k | 10km | 11 Dec | 41:18 | 73.99% |
| Watford Autumn 10K | 10km | 27 Nov | 42:08 | 72.53% |
| Abingdon Marathon | 26.2mi | 23 Oct | 0.00% | |
| Chiltern Cross Country League Race 1 Senior Men | 10km | 15 Oct | 37:44 | 80.98% |
| Cricklade Half Marathon | 13.1mi | 2 Oct | 1:28:59 | 76.55% |
| Woodstock 12 | 12.1mi | 24 Sep | 1:25:55 | 73.02% |
| Oxford parkrun | 5km | 30 Jul | 19:43 | 75.49% |
| Great Team Relay | 5km | 14 Jul | 19:32 | 76.12% |
| Oxford Town and Gown 10k | 10km | 15 May | 39:27 | 78.45% |
| St Neots standard distance triathlon | 1.5km/45km/10km | 8 May | 24:59 / 59:53 / 45:00 | 0.00% |
| London Marathon | 26.2mi | 24 Apr | 3:03:50 | 76.55% |
| Maidenhead Easter 10 | 10mi | 25 Mar | 1:05:39 | 77.42% |
| Gloucester 20 | 20mi | 13 Mar | 2:20:39 | 74.64% |
| Coventry Half Marathon | 13.1mi | 28 Feb | 1:28:19 | 76.46% |
| Oxford parkrun | 5km | 27 Feb | 20:51 | 71.31% |
| Chiltern XC League Senior & Veteran Men's Race | 8.4km | 13 Feb | 0.00% | |
| Country to Capital | 45mi | 16 Jan | 6:22:54 | 63.12% |
2015 |
Distance | Date | Result | WAVA |
| Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men | 10km | 7 Nov | 44:52 | 68.98% |
| Oxford Half Marathon | 13.1mi | 11 Oct | 1:31:00 | 74.21% |
| OxfordTri Sprint Triathlon | 400metres/22.8km/5.6km | 31 Aug | 7:04 / 37:58 / 22:42 | 0.00% |
| Grafman Middle Distance Triathlon | 1.9km/90km/21km | 28 Jun | 30:28 / 2:22:49 / 1:41:01 | 0.00% |
| Bala Middle Distance Triathlon | 2km/78.5km/20km | 7 Jun | / / | 0.00% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 4.1mi | 30 Apr | 26:34 | 75.25% |
| Gloucester 20 | 20mi | 8 Mar | 2:30:16 | 69.25% |
| Portsmouth Coastal Half Marathon | 13.1mi | 22 Feb | 1:35:46 | 69.92% |
| Bramley 20 | 20mi | 15 Feb | 2:33:36 | 67.75% |
| Chiltern League Milton Keynes | 5mi | 10 Jan | 40:06 | 60.79% |
2014 |
Distance | Date | Result | WAVA |
| Oxford Town & Gown 10k | 10km | 11 May | 40:46 | 73.08% |
| London Marathon | 26.2mi | 13 Apr | 3:16:00 | 69.40% |
| Gloucester 20 | 20mi | 16 Mar | 2:26:28 | 69.02% |
| Teddy Hall Relays | 3.6mi | 12 Mar | 23:25 | 71.98% |
| Oxford Mail League Round 5: Harwell (Men) | 8500mi | 2 Mar | 38:55 | 64.82% |
| chiltern league campbell park | 5mi | 8 Feb | 37:19 | 64.81% |
| Watford Half Marathon | 13.1mi | 2 Feb | 1:31:26 | 70.64% |
2013 |
Distance | Date | Result | WAVA |
| Eynsham 10k | 10km | 24 Nov | 41:17 | 72.16% |
| The Thame Triathlon | 400metres/20km/5km | 14 Jul | 7:04 / 29:00 / 21:19 | 0.00% |
| Oxford Town and Gown | 10km | 12 May | 40:42 | 72.59% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 4mi | 2 May | 27:41 | 67.15% |
| Thames Trot | 43.5mi | 2 Feb | 6:58:08 | 61.16% |
2012 |
Distance | Date | Result | WAVA |
| Luton Marathon | 26.2mi | 18 Nov | 3:14:22 | 69.38% |
| Oxford Half Marathon | 13.1mi | 14 Oct | 1:29:08 | 71.85% |
| Challenge Roth | 4km/180km/42km | 8 Jul | 58:50 / 5:09:44 / 3:26:33 | 0.00% |
| Oxford Town & Gown 10k | 10km | 13 May | 39:40 | 73.88% |
| Maidenhead Easter 10 | 10mi | 6 Apr | 1:05:21 | 73.46% |
2011 |
Distance | Date | Result | WAVA |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 4.1mi | 5 May | 24:42 | 77.39% |
| Maidenhead Easter 10 | 10mi | 22 Apr | 1:05:42 | 72.46% |
2010 |
Distance | Date | Result | WAVA |
| Chippenham Half Marathon | 13.1mi | 12 Sep | 1:33:47 | 67.13% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 4mi | 6 May | 25:50 | 70.37% |
| Watford Half Marathon | 13.1mi | 7 Feb | 1:31:40 | 68.12% |
2009 |
Distance | Date | Result | WAVA |
| Luton Marathon | 26.2mi | 6 Dec | 3:10:41 | 68.96% |
| Chippenham Half Marathon | 13.1mi | 13 Sep | 1:26:21 | 72.31% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 4.1mi | 7 May | 24:58 | 75.37% |
| Maidenhead Easter 10 | 10mi | 10 Apr | 1:06:17 | 70.65% |
| Watford Half Marathon | 13.1mi | 1 Feb | 1:27:52 | 70.48% |
2008 |
Distance | Date | Result | WAVA |
| Headington 10K | 10km | 31 Aug | 38:15 | 74.77% |
2005 |
Distance | Date | Result | WAVA |
| Bletchingdon (Mota-Vation Series Race 2) | 4.26mi | 2 Jun | 25:52 | 73.31% |
| Oxford Town & Gown 10K | 10km | 15 May | 36:56 | 75.04% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 4.1mi | 5 May | 23:39 | 77.17% |
2004 |
Distance | Date | Result | WAVA |
| Bletchingdon (Mota-vation Series race 2) | 4mi | 3 Jun | 27:13 | 63.98% |
| Maidenhead Easter 10 | 10mi | 9 Apr | 1:02:48 | 71.80% |
1990 |
Distance | Date | Result | WAVA |
| Oxford Town & Gown 10k | 10km | 13 May | 36:48 | 72.60% |
1984 |
Distance | Date | Result | WAVA |
| Abingdon Marathon | 26.2mi | 6 May | 2:45:27 | 74.31% |
| Milton Keynes Half Marathon | 13.1mi | 8 Apr | 1:16:55 | 75.90% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2020 | 5.6 | 5.6 | 6.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 17.5 |
| 2020 | 174 | 117 | 165 | 111 | 162 | 173 | 27 | 0 | 0 | 0 | 0 | 0 | 930 |
| 2020 | 644 | 802 | 872 | 1232 | 1393 | 837 | 61 | 0 | 0 | 0 | 0 | 0 | 5841 |
| 2019 | 4.1 | 5.5 | 1.6 | 5.5 | 6 | 4 | 9.2 | 7.7 | 4 | 5.5 | 11.6 | 8.2 | 72.9 |
| 2019 | 20 | 149 | 275 | 233 | 224 | 266 | 99 | 3 | 0 | 14 | 42 | 116 | 1442 |
| 2019 | 657 | 428 | 501 | 638 | 883 | 687 | 1127 | 1417 | 1327 | 1057 | 945 | 786 | 10452 |
| 2018 | 5.6 | 2 | 5.5 | 4.2 | 5.9 | 6.6 | 11.5 | 6.9 | 6.5 | 3.6 | 6 | 5.9 | 70.2 |
| 2018 | 238 | 266 | 86 | 11 | 57 | 37 | 89 | 125 | 196 | 172 | 193 | 134 | 1604 |
| 2018 | 229 | 130 | 600 | 1174 | 1176 | 1398 | 1581 | 1301 | 918 | 802 | 611 | 802 | 10721 |
| 2017 | 5.7 | 1.9 | 7 | 1.7 | 9.6 | 9.6 | 10.1 | 8.1 | 0 | 4.9 | 1.9 | 5.4 | 65.9 |
| 2017 | 33 | 104 | 315 | 232 | 235 | 125 | 250 | 159 | 27 | 99 | 221 | 210 | 2009 |
| 2017 | 546 | 553 | 296 | 288 | 526 | 690 | 514 | 504 | 401 | 472 | 108 | 325 | 5224 |
| 2016 | 5.4 | 3.5 | 5.8 | 5.6 | 9 | 5.8 | 5.2 | 4 | 3.2 | 3.3 | 0 | 0 | 50.8 |
| 2016 | 271 | 188 | 245 | 136 | 153 | 131 | 125 | 145 | 218 | 183 | 155 | 289 | 2238 |
| 2016 | 112 | 212 | 414 | 668 | 576 | 850 | 903 | 1084 | 238 | 225 | 260 | 114 | 5656 |
| 2015 | 9.5 | 8 | 8 | 9.9 | 11.1 | 13.3 | 7.6 | 6.6 | 8.2 | 5.3 | 3.9 | 3.9 | 95.2 |
| 2015 | 148 | 188 | 44 | 34 | 68 | 39 | 17 | 54 | 125 | 151 | 185 | 288 | 1341 |
| 2015 | 310 | 305 | 1058 | 953 | 1048 | 568 | 1382 | 1373 | 424 | 461 | 237 | 106 | 8224 |
| 2014 | 9.9 | 7.7 | 7.8 | 8 | 13.4 | 6 | 20 | 14.7 | 2.9 | 0 | 0 | 4.8 | 94.9 |
| 2014 | 205 | 172 | 131 | 68 | 81 | 12 | 111 | 63 | 0 | 0 | 41 | 100 | 983 |
| 2014 | 211 | 165 | 480 | 744 | 850 | 1112 | 833 | 557 | 1240 | 673 | 585 | 331 | 7781 |
| 2013 | 3.5 | 2 | 7.8 | 2 | 5.5 | 7.3 | 6.7 | 7.2 | 3.9 | 3.5 | 3.7 | 5.5 | 58.6 |
| 2013 | 188 | 71 | 72 | 91 | 44 | 59 | 47 | 0 | 15 | 77 | 108 | 154 | 924 |
| 2013 | 28 | 128 | 250 | 327 | 411 | 584 | 788 | 708 | 749 | 483 | 229 | 199 | 4884 |
| 2012 | 15 | 10.1 | 10.3 | 12.8 | 15.2 | 16.4 | 13.5 | 8.2 | 6.5 | 5.1 | 5.6 | 6 | 124.6 |
| 2012 | 103 | 92 | 126 | 133 | 122 | 159 | 87 | 63 | 40 | 95 | 116 | 228 | 1364 |
| 2012 | 480 | 473 | 805 | 626 | 899 | 603 | 874 | 665 | 421 | 414 | 94 | 44 | 6397 |
| 2011 | 7.2 | 10.1 | 6.9 | 8.7 | 9.4 | 12.3 | 4.8 | 12.5 | 16 | 0 | 0 | 1.6 | 89.4 |
| 2011 | 70 | 94 | 130 | 117 | 102 | 121 | 79 | 88 | 99 | 125 | 39 | 57 | 1120 |
| 2011 | 623 | 732 | 761 | 1101 | 929 | 701 | 1207 | 1053 | 429 | 548 | 373 | 374 | 8832 |
| 2010 | 10.8 | 8.3 | 10.6 | 13.4 | 14.2 | 15 | 13.1 | 11.5 | 7.6 | 5.2 | 4 | 5.1 | 118.8 |
| 2010 | 62 | 88 | 101 | 74 | 119 | 168 | 37 | 32 | 91 | 95 | 77 | 66 | 1011 |
| 2010 | 470 | 542 | 726 | 877 | 820 | 889 | 531 | 818 | 420 | 438 | 227 | 390 | 7149 |
| 2009 | 5.8 | 5.7 | 8.5 | 10.4 | 15.4 | 14.1 | 9.3 | 17.4 | 8.1 | 3.2 | 8 | 6 | 111.9 |
| 2009 | 93 | 44 | 37 | 91 | 119 | 115 | 68 | 129 | 74 | 36 | 136 | 93 | 1036 |
| 2009 | 441 | 674 | 744 | 624 | 761 | 829 | 1215 | 434 | 387 | 290 | 293 | 339 | 7033 |
| 2008 | 8.1 | 2 | 9 | 1.9 | 3.2 | 2.8 | 10.8 | 16.6 | 7.9 | 12.9 | 8.3 | 8.1 | 91.6 |
| 2008 | 29 | 5 | 46 | 36 | 57 | 62 | 72 | 84 | 38 | 84 | 119 | 76 | 708 |
| 2008 | 177 | 0 | 266 | 690 | 613 | 782 | 921 | 526 | 592 | 278 | 185 | 474 | 5504 |
| 2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5.1 | 5.1 |
| 2007 | 67 | 51 | 12 | 4 | 67 | 61 | 41 | 47 | 30 | 76 | 98 | 79 | 634 |
| 2007 | 454 | 0 | 64 | 136 | 150 | 533 | 848 | 414 | 364 | 447 | 286 | 517 | 4214 |
| 2006 | 2 | 4 | 2 | 5 | 1.7 | 7.8 | 0 | 6.9 | 6.2 | 1.6 | 0 | 0 | 37.2 |
| 2006 | 90 | 93 | 66 | 41 | 18 | 3 | 3 | 58 | 56 | 126 | 71 | 71 | 697 |
| 2006 | 802 | 846 | 774 | 807 | 1495 | 1145 | 1563 | 293 | 613 | 450 | 400 | 631 | 9821 |
|
Sun 7th Jun
Jun 7
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Mon 8th Jun
Jun 8
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Tue 9th Jun
Jun 9
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Wed 10th Jun
Jun 10
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Thu 11th Jun
Jun 11
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Fri 12th Jun
Jun 12
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Sat 13th Jun
Jun 13
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|
1.6mi,
12:46 Running - Mimbling
The sweet smell of spring on every street this evening, a new shipment must've arrived in Cowley
=== 1) 2km - 10:16(5:08/km) 133/157bpm 132cal 11.69/14.51kmph 2) 0.51km - 2:30(4:57/km) 132/135bpm 32cal 12.13/12.46kmph  Add a comment
48.7mi,
2:46:22Cycling - Road Biking
Split Summary
=== 1) 0.79km - 2:08(2:42/km) 108/125bpm 14cal 66/92rpm 114/342W 22.21/29.02kmph 2) 10km - 24:01(2:24/km) 125/143bpm 223cal 74/104rpm 155/390W 24.98/37.82kmph 3) 10km - 21:36(2:10/km) 128/144bpm 220cal 81/101rpm 170/343W 27.77/54.65kmph 4) 10km - 20:33(2:03/km) 129/140bpm 209cal 84/106rpm 170/482W 29.19/39.3kmph 5) 10km - 20:18(2:02/km) 123/136bpm 190cal 83/105rpm 156/349W 29.56/36.85kmph 6) 10km - 19:59(2:00/km) 121/133bpm 186cal 83/102rpm 156/369W 30.03/37.52kmph 7) 10km - 19:06(1:55/km) 125/136bpm 187cal 84/99rpm 164/423W 31.42/34.8kmph 8) 10km - 21:57(2:12/km) 130/139bpm 232cal 83/105rpm 177/386W 27.33/39kmph 9) 7.05km - 15:31(2:12/km) 118/133bpm 122cal 74/171rpm 132/360W 27.27/48.1kmph Add a comment |
45mi,
2:36:02 Cycling - Road Biking
Split Summary
=== 1) 10km - 22:49(2:17/km) 113/134bpm 211cal 74/117rpm 155/461W 26.3/62.91kmph 2) 10km - 21:10(2:07/km) 119/136bpm 215cal 81/105rpm 169/424W 28.34/43.77kmph 3) 10km - 19:57(2:00/km) 121/134bpm 208cal 83/104rpm 174/301W 30.08/34.8kmph 4) 10km - 21:21(2:08/km) 119/139bpm 217cal 79/107rpm 170/339W 28.11/41.65kmph 5) 10km - 21:22(2:08/km) 114/132bpm 192cal 78/104rpm 150/447W 28.09/39.57kmph 6) 10km - 20:06(2:01/km) 112/124bpm 172cal 80/98rpm 143/296W 29.86/42.66kmph 7) 10km - 23:56(2:24/km) 117/133bpm 216cal 75/100rpm 151/413W 25.08/57.78kmph 8) 2.36km - 5:23(2:17/km) 108/121bpm 37cal 72/101rpm 115/334W 26.27/35.47kmph Add a comment
5.2mi,
42:51Running - Steady-State
Split Summary
=== 1) 2km - 10:17(5:09/km) 133/141bpm 134cal 11.67/14.95kmph 2) 2km - 10:04(5:02/km) 137/141bpm 134cal 11.91/12.7kmph 3) 2km - 9:38(4:49/km) 133/142bpm 121cal 12.46/13.84kmph 4) 2km - 10:40(5:20/km) 140/146bpm 147cal 11.25/14.11kmph 5) 0.41km - 2:12(5:20/km) 134/139bpm 27cal 11.25/12.26kmph Add a comment |
35mi,
1:58:52 Cycling - Road Biking
Another visit from the faerie deflatus
=== 1) 10km - 20:42(2:04/km) 107/129bpm 192cal 75/132rpm 155/378W 28.99/43.77kmph 2) 10km - 20:51(2:05/km) 116/132bpm 211cal 78/101rpm 169/567W 28.77/42.83kmph 3) 10km - 20:01(2:00/km) 116/132bpm 202cal 81/104rpm 168/379W 29.97/40.64kmph 4) 10km - 21:21(2:08/km) 117/134bpm 214cal 78/103rpm 168/380W 28.11/43.97kmph 5) 10km - 21:23(2:08/km) 116/138bpm 206cal 78/117rpm 161/420W 28.05/46.12kmph 6) 6.36km - 14:33(2:17/km) 113/131bpm 117cal 71/104rpm 134/539W 26.21/42.43kmph Add a comment
5.8mi,
46:27Running - Steady-State
Split Summary
=== 1) 2km - 9:38(4:49/km) 130/138bpm 125cal 12.46/13.71kmph 2) 2km - 10:00(5:00/km) 138/143bpm 137cal 11.99/12.73kmph 3) 2km - 10:09(5:04/km) 140/148bpm 141cal 11.83/12.56kmph 4) 2km - 10:02(5:01/km) 141/145bpm 139cal 11.95/13.54kmph 5) 1.3km - 6:37(5:05/km) 141/146bpm 92cal 11.81/13.64kmph Add a comment |
1.1mi,
18:23 Cross-Training - Walking
Split Summary
=== 1) 1km - 10:30(10:30/km) 78/90bpm 60cal 56/64rpm 5.72/6.48kmph 2) 0.75km - 7:53(10:29/km) 76/88bpm 43cal 60/62rpm 5.72/6.38kmph Add a comment
0mi,
44:56Cross-Training - Pilates
A bit crampy after this morning's effort
=== 1) 0km - 44:56(/km) 64/88bpm 98cal Add a comment
13.2mi,
1:51:26Running - Medium Long Run
All a bit flat footed after cresting Headington Hill
=== 1) 2km - 10:08(5:04/km) 133/143bpm 132cal 11.85/12.87kmph 2) 2km - 10:05(5:02/km) 141/146bpm 139cal 11.91/12.43kmph 3) 2km - 10:00(5:00/km) 141/146bpm 137cal 12/12.9kmph 4) 2km - 10:34(5:17/km) 142/150bpm 145cal 11.37/12.63kmph 5) 2km - 10:23(5:12/km) 141/150bpm 139cal 11.55/12.7kmph 6) 2km - 10:29(5:15/km) 142/148bpm 142cal 11.44/12.33kmph 7) 2km - 11:09(5:34/km) 144/152bpm 153cal 10.76/12.93kmph 8) 2km - 10:38(5:19/km) 142/148bpm 142cal 11.29/11.82kmph 9) 2km - 10:41(5:21/km) 143/148bpm 145cal 11.22/11.62kmph 10) 2km - 10:48(5:24/km) 140/144bpm 129cal 11.12/12.26kmph 11) 1.21km - 6:32(5:25/km) 139/142bpm 75cal 11.09/11.66kmph Add a comment |
0.9mi,
15:22 Cross-Training - Walking
Split Summary
=== 1) 1km - 10:31(10:31/km) 102/119bpm 83cal 56/62rpm 5.71/6.89kmph 2) 0.48km - 5:55(12:24/km) 72/80bpm 33cal 48/61rpm 4.84/12.09kmph Add a comment
18.7mi,
1:01:15Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:34(2:11/km) 109/114bpm 69cal 82/89rpm 177/239W 27.42/29.66kmph 2) 3km - 6:13(2:04/km) 114/119bpm 67cal 85/93rpm 182/255W 28.92/32.01kmph 3) 3km - 6:06(2:02/km) 116/123bpm 66cal 86/92rpm 183/230W 29.52/33.49kmph 4) 3km - 6:02(2:01/km) 118/127bpm 66cal 87/96rpm 183/288W 29.86/35.31kmph 5) 3km - 6:02(2:01/km) 119/126bpm 66cal 87/92rpm 183/232W 29.81/33.76kmph 6) 3km - 6:01(2:00/km) 119/128bpm 65cal 87/96rpm 183/279W 29.89/34.6kmph 7) 3km - 6:04(2:01/km) 119/125bpm 65cal 87/92rpm 180/248W 29.65/33.89kmph 8) 3km - 6:02(2:01/km) 119/126bpm 66cal 87/96rpm 182/251W 29.86/35.04kmph 9) 3km - 6:00(2:00/km) 118/126bpm 65cal 88/95rpm 183/254W 30/34.46kmph 10) 3km - 5:57(1:59/km) 120/130bpm 66cal 89/97rpm 185/243W 30.27/35.91kmph 11) 0.12km - 14(2:01/km) 118/118bpm 2cal 87/89rpm 162/184W 29.74/29.26kmph Add a comment
3.8mi,
32:27Running - Recovery Run
Split Summary
=== 1) 2km - 10:25(5:13/km) 125/138bpm 126cal 11.51/11.96kmph 2) 2km - 10:39(5:19/km) 131/136bpm 133cal 11.28/11.89kmph 3) 2km - 10:51(5:25/km) 134/142bpm 135cal 11.07/11.69kmph 4) 0.11km - 33(5:04/km) 127/130bpm 6cal 11.84/11.46kmph Add a comment |
1.4mi,
23:05 Cross-Training - Walking
Split Summary
=== 1) 1km - 10:40(10:40/km) 76/88bpm 59cal 59/63rpm 5.63/6.38kmph 2) 1km - 10:33(10:33/km) 74/81bpm 59cal 59/62rpm 5.69/7.05kmph 3) 0.17km - 1:52(10:58/km) 59/71bpm 9cal 58/60rpm 5.47/5.64kmph Add a comment
20.6mi,
1:06:30Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:26(2:09/km) 114/117bpm 69cal 84/92rpm 180/224W 27.97/30.3kmph 2) 3km - 6:08(2:03/km) 117/124bpm 67cal 86/93rpm 185/250W 29.38/33.25kmph 3) 3km - 6:02(2:01/km) 121/128bpm 67cal 87/94rpm 186/278W 29.81/34.73kmph 4) 3km - 6:01(2:00/km) 120/126bpm 67cal 88/92rpm 186/240W 29.95/34.2kmph 5) 3km - 6:00(2:00/km) 121/129bpm 66cal 88/94rpm 186/237W 30.01/34.2kmph 6) 3km - 6:00(2:00/km) 120/128bpm 66cal 88/93rpm 186/275W 30/34.33kmph 7) 3km - 5:57(1:59/km) 121/130bpm 67cal 88/96rpm 188/274W 30.27/34.6kmph 8) 3km - 5:56(1:59/km) 121/129bpm 67cal 89/98rpm 189/299W 30.37/35.17kmph 9) 3km - 5:59(2:00/km) 120/128bpm 66cal 88/94rpm 186/236W 30.11/34.53kmph 10) 3km - 5:55(1:58/km) 121/128bpm 67cal 89/97rpm 190/292W 30.44/35.37kmph 11) 3km - 5:54(1:58/km) 122/131bpm 67cal 89/97rpm 190/242W 30.5/35.04kmph 12) 0.11km - 13(1:59/km) 120/121bpm 2cal 87/89rpm 152/188W 30.36/29.56kmph Add a comment
4.7mi,
39:10Running - Steady-State
Split Summary
=== 1) 2km - 10:45(5:22/km) 132/142bpm 139cal 11.16/12.26kmph 2) 2km - 10:35(5:17/km) 140/144bpm 146cal 11.34/13.17kmph 3) 2km - 10:20(5:10/km) 139/146bpm 139cal 11.62/12.66kmph 4) 1.5km - 7:30(5:00/km) 138/141bpm 99cal 12.02/13.47kmph Add a comment |
11.7mi,
54:16 Cycling - Maintenance
Split Summary
=== 1) 10km - 27:11(2:43/km) 113/142bpm 276cal 22.08/39.3kmph 2) 8.77km - 27:05(3:05/km) 109/132bpm 197cal 19.43/36.08kmph Add a comment
0.6mi,
5:27Running - Warm Down
Split Summary
=== 1) 1km - 5:24(5:24/km) 129/135bpm 67cal 11.12/12.33kmph 2) 0.01km - 3(4:38/km) 132/132bpm 12.94/11.42kmph Add a comment
1.3mi,
10:45Running - Orienteering
Split Summary
=== 1) 1km - 5:06(5:06/km) 142/150bpm 69cal 11.76/15.85kmph 2) 1km - 5:27(5:27/km) 147/158bpm 77cal 11.01/14.41kmph 3) 0.04km - 12(4:35/km) 151/151bpm 2cal 13.11/13.33kmph Add a comment
1.6mi,
12:42Running - Orienteering
Split Summary
=== 1) 1km - 5:08(5:08/km) 146/152bpm 71cal 11.68/14.91kmph 2) 1km - 4:59(4:59/km) 150/154bpm 73cal 12.02/14.24kmph 3) 0.55km - 2:34(4:41/km) 154/156bpm 38cal 12.83/14.18kmph Add a comment
2.2mi,
17:24Running - Orienteering
Split Summary
=== 1) 1km - 4:50(4:50/km) 146/152bpm 67cal 12.42/14.58kmph 2) 1km - 5:01(5:01/km) 151/157bpm 73cal 11.97/14.44kmph 3) 1km - 5:14(5:14/km) 153/158bpm 78cal 11.48/15.79kmph 4) 0.46km - 2:20(5:02/km) 152/155bpm 34cal 11.92/12.7kmph Add a comment
0.9mi,
8:08Running - Warm Up
Split Summary
=== 1) 1.52km - 8:08(5:21/km) 133/145bpm 105cal 11.2/12.8kmph Add a comment |
|
Sun 14th Jun
Jun 14
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Mon 15th Jun
Jun 15
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Tue 16th Jun
Jun 16
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Wed 17th Jun
Jun 17
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Thu 18th Jun
Jun 18
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Fri 19th Jun
Jun 19
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Sat 20th Jun
Jun 20
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1.4mi,
11:36 Running - Mimbling
Split Summary
=== 1) 2km - 10:33(5:16/km) 128/139bpm 131cal 11.38/12.19kmph 2) 0.21km - 1:04(5:03/km) 132/133bpm 13cal 11.88/12.36kmph Add a comment
82.4mi,
4:52:25Cycling - Road Biking
Split Summary
=== 1) 20km - 42:42(2:08/km) 126/142bpm 408cal 83/101rpm 160/364W 28.11/44.1kmph 2) 20km - 49:22(2:28/km) 123/147bpm 443cal 77/137rpm 150/410W 24.3/46.99kmph 3) 20km - 43:05(2:09/km) 117/137bpm 335cal 77/127rpm 130/322W 27.85/53.21kmph 4) 20km - 43:39(2:11/km) 125/148bpm 365cal 79/108rpm 139/367W 27.49/54.28kmph 5) 20km - 43:03(2:09/km) 123/144bpm 345cal 76/121rpm 134/406W 27.88/59.93kmph 6) 20km - 40:41(2:02/km) 123/140bpm 331cal 80/104rpm 136/320W 29.49/47.5kmph 7) 12.36km - 29:23(2:23/km) 122/139bpm 225cal 72/131rpm 128/416W 25.24/49.51kmph Add a comment |
45.1mi,
2:26:10 Cycling - Road Biking
Rather wet finish
=== 1) 10km - 23:17(2:20/km) 117/144bpm 196cal 73/104rpm 140/641W 25.77/51.22kmph 2) 10km - 18:38(1:52/km) 122/134bpm 168cal 84/103rpm 151/531W 32.21/45.24kmph 3) 10km - 20:20(2:02/km) 125/138bpm 192cal 81/105rpm 158/308W 29.5/46.22kmph 4) 10km - 18:59(1:54/km) 123/135bpm 175cal 82/101rpm 154/394W 31.61/65.03kmph 5) 10km - 18:10(1:49/km) 129/141bpm 190cal 85/112rpm 174/501W 33.03/44.17kmph 6) 10km - 19:26(1:57/km) 129/140bpm 197cal 87/117rpm 169/432W 30.86/35kmph 7) 10km - 21:57(2:12/km) 131/150bpm 216cal 79/135rpm 165/455W 27.35/52.43kmph 8) 2.53km - 5:23(2:08/km) 116/131bpm 35cal 68/99rpm 110/540W 28.17/36.38kmph Add a comment
4.9mi,
38:56Running - Steady-State
Split Summary
=== 1) 2km - 9:54(4:57/km) 133/141bpm 129cal 12.13/13kmph 2) 2km - 10:09(5:04/km) 142/146bpm 142cal 11.82/13.27kmph 3) 2km - 10:07(5:04/km) 143/148bpm 142cal 11.85/14.41kmph 4) 1.81km - 8:46(4:51/km) 142/145bpm 121cal 12.38/13.27kmph Add a comment |
24.9mi,
1:15:51 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:33(2:11/km) 111/116bpm 68cal 82/89rpm 175/259W 27.45/29.96kmph 2) 3km - 6:11(2:04/km) 115/121bpm 67cal 84/91rpm 180/251W 29.07/32.85kmph 3) 3km - 5:30(1:50/km) 122/130bpm 68cal 86/90rpm 207/262W 32.73/37.15kmph 4) 3km - 5:11(1:44/km) 125/134bpm 68cal 88/96rpm 222/307W 34.73/37.82kmph 5) 3km - 6:06(2:02/km) 120/134bpm 65cal 86/94rpm 180/275W 29.51/34.87kmph 6) 3km - 5:23(1:48/km) 126/138bpm 67cal 87/95rpm 208/303W 33.4/38.33kmph 7) 3km - 5:06(1:42/km) 131/138bpm 68cal 89/95rpm 224/317W 35.31/38.49kmph 8) 3km - 5:34(1:51/km) 130/139bpm 65cal 88/95rpm 198/324W 32.37/38.66kmph 9) 3km - 5:30(1:50/km) 126/137bpm 66cal 89/96rpm 202/292W 32.69/38.49kmph 10) 3km - 5:22(1:47/km) 131/140bpm 66cal 88/96rpm 207/264W 33.55/39.03kmph 11) 3km - 5:43(1:54/km) 126/139bpm 65cal 88/95rpm 191/344W 31.5/39.2kmph 12) 3km - 5:12(1:44/km) 129/140bpm 67cal 91/98rpm 217/300W 34.61/39.94kmph 13) 3km - 6:12(2:04/km) 121/139bpm 63cal 87/96rpm 171/247W 29.04/39.2kmph 14) 1.11km - 2:17(2:03/km) 118/120bpm 23cal 86/98rpm 174/214W 29.29/31.88kmph Add a comment
0.9mi,
15:47Cross-Training - Walking
Split Summary
=== 1) 1km - 10:38(10:38/km) 90/103bpm 59cal 48/64rpm 5.64/6.38kmph 2) 0.49km - 5:09(10:30/km) 75/86bpm 28cal 59/63rpm 5.72/6.52kmph Add a comment
4.9mi,
38:54Running - Steady-State
Split Summary
=== 1) 2km - 9:48(4:54/km) 131/142bpm 126cal 12.25/13.23kmph 2) 2km - 9:57(4:58/km) 143/146bpm 139cal 12.07/14.08kmph 3) 2km - 10:11(5:05/km) 146/152bpm 146cal 11.79/12.93kmph 4) 1.81km - 8:59(4:57/km) 146/152bpm 129cal 12.12/13.2kmph Add a comment |
0.7mi,
11:44 Cross-Training - Walking
Split Summary
=== 1) 1km - 11:15(11:15/km) 79/92bpm 59cal 56/60rpm 5.34/6.52kmph 2) 0.05km - 29(9:31/km) 78/82bpm 2cal 58/58rpm 6.3/5.85kmph Add a comment
0mi,
45:04Cross-Training - Pilates
Split Summary
=== 1) 0km - 45:04(/km) 67/85bpm 115cal Add a comment
13.5mi,
1:50:54Running - Medium Long Run
Humid! R achilles didn't like the camber on Woodstock rd pavement
=== 1) 2km - 10:02(5:01/km) 140/147bpm 137cal 11.96/12.87kmph 2) 2km - 10:12(5:06/km) 147/152bpm 147cal 11.77/13.3kmph 3) 2km - 9:45(4:52/km) 142/148bpm 134cal 12.31/13kmph 4) 2km - 9:59(4:59/km) 147/153bpm 143cal 12.03/12.8kmph 5) 2km - 10:01(5:01/km) 150/155bpm 147cal 11.98/12.29kmph 6) 2km - 10:04(5:02/km) 152/155bpm 149cal 11.92/12.53kmph 7) 2km - 10:10(5:05/km) 153/156bpm 153cal 11.8/12.43kmph 8) 2km - 10:15(5:07/km) 154/157bpm 153cal 11.71/12.73kmph 9) 2km - 10:30(5:15/km) 154/157bpm 157cal 11.42/12.39kmph 10) 2km - 10:44(5:22/km) 156/159bpm 162cal 11.18/12.26kmph 11) 1.71km - 9:12(5:23/km) 155/160bpm 138cal 11.15/12.26kmph Add a comment |
0.7mi,
11:44 Cross-Training - Walking
Split Summary
=== 1) 1km - 10:38(10:38/km) 102/113bpm 68cal 56/61rpm 5.64/9.27kmph 2) 0.1km - 1:06(10:37/km) 97/101bpm 5cal 57/58rpm 5.65/5.58kmph Add a comment
20.6mi,
1:07:38Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:31(2:10/km) 114/117bpm 70cal 83/90rpm 181/211W 27.66/29.66kmph 2) 3km - 6:15(2:05/km) 118/125bpm 68cal 84/90rpm 183/257W 28.8/32.99kmph 3) 3km - 6:09(2:03/km) 120/129bpm 68cal 86/91rpm 185/276W 29.23/33.39kmph 4) 3km - 6:08(2:03/km) 121/132bpm 67cal 86/96rpm 184/251W 29.38/33.49kmph 5) 3km - 6:05(2:02/km) 122/130bpm 67cal 86/94rpm 185/275W 29.56/34.6kmph 6) 3km - 6:04(2:01/km) 122/130bpm 67cal 87/94rpm 186/246W 29.68/34.2kmph 7) 3km - 6:03(2:01/km) 121/128bpm 67cal 87/94rpm 185/244W 29.78/34.03kmph 8) 3km - 6:02(2:01/km) 121/129bpm 67cal 87/95rpm 186/256W 29.86/34.5kmph 9) 3km - 6:03(2:01/km) 121/131bpm 67cal 87/95rpm 185/267W 29.75/35.04kmph 10) 3km - 6:03(2:01/km) 122/132bpm 67cal 87/95rpm 185/260W 29.73/34.87kmph 11) 3km - 6:02(2:01/km) 121/131bpm 67cal 87/95rpm 187/251W 29.87/34.73kmph 12) 0.11km - 14(2:04/km) 119/119bpm 2cal 85/89rpm 164/191W 29.06/29.56kmph Add a comment
3.1mi,
26:14Running - Recovery Run
Split Summary
=== 1) 2km - 10:44(5:22/km) 136/143bpm 139cal 11.18/12.12kmph 2) 2km - 10:10(5:05/km) 137/141bpm 133cal 11.8/13.3kmph 3) 1.01km - 5:20(5:17/km) 138/142bpm 69cal 11.34/12.33kmph Add a comment |
20.6mi,
1:06:15 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:29(2:10/km) 111/114bpm 70cal 83/91rpm 182/247W 27.77/30.2kmph 2) 3km - 6:08(2:03/km) 117/122bpm 68cal 85/92rpm 186/236W 29.35/32.75kmph 3) 3km - 5:59(2:00/km) 120/126bpm 68cal 87/94rpm 189/261W 30.07/34.46kmph 4) 3km - 5:57(1:59/km) 122/129bpm 67cal 88/99rpm 191/310W 30.27/34.33kmph 5) 3km - 5:58(1:59/km) 121/129bpm 67cal 87/94rpm 188/279W 30.14/34.6kmph 6) 3km - 5:56(1:59/km) 122/130bpm 67cal 88/95rpm 190/250W 30.37/34.46kmph 7) 3km - 5:56(1:59/km) 122/130bpm 67cal 88/96rpm 189/256W 30.34/34.46kmph 8) 3km - 5:56(1:59/km) 123/131bpm 66cal 88/95rpm 188/256W 30.37/35.04kmph 9) 3km - 5:55(1:58/km) 122/131bpm 67cal 88/95rpm 189/267W 30.39/35.04kmph 10) 3km - 5:55(1:58/km) 122/130bpm 67cal 88/99rpm 190/238W 30.43/34.46kmph 11) 3km - 5:53(1:58/km) 123/131bpm 67cal 89/98rpm 190/255W 30.61/34.87kmph 12) 0.11km - 13(2:05/km) 121/122bpm 2cal 85/87rpm 172/180W 28.74/28.68kmph Add a comment
1.3mi,
21:50Cross-Training - Walking
Split Summary
=== 1) 1km - 10:58(10:58/km) 96/103bpm 61cal 58/63rpm 5.48/7.46kmph 2) 1km - 10:01(10:01/km) 87/105bpm 59cal 57/124rpm 5.99/7.35kmph 3) 0.09km - 51(9:40/km) 81/84bpm 5cal 60/61rpm 6.2/6.31kmph Add a comment
5.8mi,
47:07Running - Steady-State
Split Summary
=== 1) 2km - 9:56(4:58/km) 133/140bpm 127cal 12.09/13.27kmph 2) 2km - 10:09(5:04/km) 141/146bpm 137cal 11.83/12.7kmph 3) 2km - 10:29(5:15/km) 144/149bpm 145cal 11.44/12.5kmph 4) 2km - 10:07(5:04/km) 145/148bpm 141cal 11.85/12.93kmph 5) 1.31km - 6:26(4:55/km) 144/148bpm 89cal 12.2/13.2kmph Add a comment |
0.7mi,
11:21 Cross-Training - Walking
Split Summary
=== 1) 1km - 10:27(10:27/km) 90/99bpm 60cal 55/63rpm 5.74/7.66kmph 2) 0.09km - 54(9:52/km) 85/87bpm 5cal 61/62rpm 6.08/6.18kmph Add a comment
32.6mi,
1:53:21Cycling - Road Biking
Split Summary
=== 1) 10km - 22:11(2:13/km) 117/142bpm 194cal 75/124rpm 146/511W 27.04/49.18kmph 2) 10km - 20:20(2:02/km) 123/136bpm 200cal 81/110rpm 164/577W 29.51/35.51kmph 3) 10km - 19:49(1:59/km) 127/145bpm 213cal 82/132rpm 180/475W 30.28/50.15kmph 4) 10km - 21:22(2:08/km) 127/146bpm 222cal 81/106rpm 174/383W 28.08/59.49kmph 5) 10km - 23:53(2:23/km) 126/145bpm 246cal 76/111rpm 172/522W 25.13/45.35kmph 6) 2.48km - 5:46(2:20/km) 113/131bpm 39cal 70/124rpm 113/557W 25.78/32.28kmph Add a comment
6.9mi,
55:24Running - Tempo
inc. 5k TT for the BMAF virtual relay 23:29.0
Too fat, too creaky, too slow. Note to self: peanut butter sandwiches are not a good WFH snack === 1) 1km - 5:14(5:14/km) 130/137bpm 66cal 11.47/13.03kmph 2) 1km - 4:58(4:58/km) 140/146bpm 68cal 12.06/12.56kmph 3) 1km - 4:35(4:35/km) 152/156bpm 67cal 13.1/14.81kmph 4) 1km - 4:48(4:48/km) 155/158bpm 73cal 12.52/13.64kmph 5) 1km - 4:44(4:44/km) 156/159bpm 73cal 12.7/14.18kmph 6) 1km - 4:41(4:41/km) 158/161bpm 73cal 12.8/13.6kmph 7) 1km - 4:42(4:42/km) 158/160bpm 73cal 12.78/13.44kmph 8) 1km - 5:17(5:17/km) 142/160bpm 71cal 11.35/12.93kmph 9) 1km - 5:15(5:15/km) 148/153bpm 74cal 11.43/12.36kmph 10) 1km - 5:11(5:11/km) 145/149bpm 71cal 11.57/12.09kmph 11) 1km - 5:24(5:24/km) 146/150bpm 75cal 11.12/11.46kmph 12) 0.11km - 35(5:19/km) 141/142bpm 7cal 11.29/11.49kmph Add a comment |
|
Sun 21st Jun
Jun 21
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Mon 22nd Jun
Jun 22
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Tue 23rd Jun
Jun 23
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Wed 24th Jun
Jun 24
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Thu 25th Jun
Jun 25
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Fri 26th Jun
Jun 26
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Sat 27th Jun
Jun 27
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|
0.7mi,
11:31 Cross-Training - Walking
Split Summary
=== 1) 1km - 10:38(10:38/km) 105/123bpm 74cal 56/63rpm 5.64/6.28kmph 2) 0.09km - 53(10:12/km) 103/107bpm 5cal 58/59rpm 5.88/6.08kmph Add a comment
55.1mi,
3:02:39Cycling - Road Biking
Split Summary
=== 1) 20km - 43:16(2:10/km) 127/145bpm 432cal 78/109rpm 167/611W 27.73/41.32kmph 2) 20km - 41:03(2:03/km) 125/141bpm 408cal 83/125rpm 166/536W 29.24/43.84kmph 3) 20km - 38:08(1:54/km) 124/136bpm 392cal 84/104rpm 171/484W 31.46/44.14kmph 4) 20km - 41:20(2:04/km) 122/139bpm 384cal 77/110rpm 155/504W 29.04/41.05kmph 5) 8.71km - 18:52(2:10/km) 117/133bpm 151cal 74/102rpm 133/386W 27.7/52.07kmph Add a comment
3.7mi,
30:21Running - Steady-State
Split Summary
=== 1) 1km - 5:11(5:11/km) 133/140bpm 65cal 11.59/11.96kmph 2) 1km - 4:49(4:49/km) 135/143bpm 63cal 12.47/13.27kmph 3) 1km - 5:04(5:04/km) 144/146bpm 70cal 11.85/12.77kmph 4) 1km - 5:08(5:08/km) 148/153bpm 73cal 11.69/12.66kmph 5) 1km - 4:52(4:52/km) 146/151bpm 68cal 12.35/13.03kmph 6) 1km - 5:17(5:17/km) 150/153bpm 76cal 11.36/12.36kmph 7) 0.01km - 2(4:33/km) 151/151bpm 13.21/11.12kmph Add a comment |
37.6mi,
2:11:46 Cycling - Road Biking
Split Summary
=== 1) 20km - 46:30(2:19/km) 115/139bpm 389cal 72/110rpm 140/490W 25.81/49.95kmph 2) 20km - 41:52(2:06/km) 119/135bpm 405cal 79/103rpm 161/460W 28.66/46.86kmph 3) 20km - 42:22(2:07/km) 116/130bpm 377cal 77/103rpm 148/448W 28.32/49.61kmph 4) 0.43km - 1:02(2:24/km) 109/114bpm 5cal 66/89rpm 87/331W 24.94/28.45kmph Add a comment
1.4mi,
22:38Cross-Training - Walking
Split Summary
=== 1) 1km - 10:24(10:24/km) 99/105bpm 62cal 50/62rpm 5.77/6.35kmph 2) 1km - 10:17(10:17/km) 100/104bpm 59cal 48/61rpm 5.84/6.72kmph 3) 0.19km - 1:58(10:04/km) 99/102bpm 11cal 53/61rpm 5.97/5.85kmph Add a comment
6.2mi,
50:19Running - Steady-State
Split Summary
=== 1) 2km - 10:04(5:02/km) 135/145bpm 130cal 11.92/13.47kmph 2) 2km - 10:03(5:01/km) 145/150bpm 140cal 11.94/12.9kmph 3) 2km - 10:03(5:01/km) 146/151bpm 140cal 11.94/12.73kmph 4) 2km - 10:18(5:09/km) 149/153bpm 147cal 11.65/12.5kmph 5) 2km - 9:45(4:53/km) 148/152bpm 138cal 12.3/13.17kmph 6) 0.02km - 6(4:43/km) 144/144bpm 1cal 12.73/12.19kmph Add a comment |
44mi,
2:25:11 Cycling - Road Biking
Split Summary
=== 1) 10km - 20:53(2:05/km) 123/142bpm 197cal 78/100rpm 157/350W 28.74/44.27kmph 2) 10km - 19:56(2:00/km) 130/144bpm 216cal 83/105rpm 181/378W 30.09/49.91kmph 3) 10km - 19:58(2:00/km) 128/145bpm 189cal 82/109rpm 158/390W 30.06/48.87kmph 4) 10km - 20:37(2:04/km) 130/145bpm 199cal 81/162rpm 162/583W 29.11/56.16kmph 5) 10km - 20:07(2:01/km) 130/149bpm 189cal 82/135rpm 157/361W 29.84/49.24kmph 6) 10km - 19:13(1:55/km) 129/148bpm 164cal 80/109rpm 143/381W 31.22/47.2kmph 7) 10km - 22:42(2:16/km) 130/150bpm 203cal 77/101rpm 149/456W 26.43/63.39kmph 8) 0.75km - 1:46(2:22/km) 114/123bpm 9cal 68/95rpm 85/279W 25.3/28.62kmph Add a comment
5.7mi,
45:55Running - Steady-State
Split Summary
=== 1) 2km - 10:02(5:01/km) 135/144bpm 128cal 11.96/12.8kmph 2) 2km - 9:55(4:58/km) 142/146bpm 134cal 12.1/12.7kmph 3) 2km - 9:53(4:56/km) 141/149bpm 130cal 12.15/13.77kmph 4) 2km - 10:29(5:14/km) 146/153bpm 143cal 11.46/12.63kmph 5) 1.11km - 5:37(5:03/km) 147/153bpm 78cal 11.88/13.44kmph Add a comment |
38.5mi,
2:11:56 Cycling - Road Biking
Split Summary
=== 1) 10km - 23:55(2:23/km) 114/138bpm 196cal 70/101rpm 137/396W 25.09/52.67kmph 2) 10km - 20:08(2:01/km) 124/141bpm 209cal 84/117rpm 173/710W 29.8/39.47kmph 3) 10km - 24:06(2:25/km) 124/144bpm 239cal 76/112rpm 166/428W 24.89/56.94kmph 4) 10km - 18:02(1:48/km) 112/140bpm 138cal 79/102rpm 128/475W 33.28/75.68kmph 5) 10km - 19:47(1:59/km) 116/133bpm 175cal 81/98rpm 148/551W 30.33/52.97kmph 6) 10km - 21:38(2:10/km) 118/145bpm 191cal 75/113rpm 148/487W 27.73/52.67kmph 7) 1.88km - 4:20(2:18/km) 105/114bpm 24cal 68/101rpm 93/471W 26.09/32.55kmph Add a comment
1.4mi,
22:59Cross-Training - Walking
Split Summary
=== 1) 1km - 10:34(10:34/km) 95/107bpm 62cal 22/63rpm 5.67/6.75kmph 2) 1km - 10:12(10:12/km) 74/90bpm 58cal 41/63rpm 5.88/6.52kmph 3) 0.22km - 2:13(10:02/km) 82/85bpm 13cal 42/62rpm 5.98/6.11kmph Add a comment
5.7mi,
48:09Running - Hill Work
6 × Barracks Lane. R achilles a bit grumbly after. Ice.
=== 1) 2km - 10:04(5:02/km) 134/145bpm 129cal 11.92/13.71kmph 2) 2km - 10:10(5:05/km) 139/151bpm 133cal 11.79/12.9kmph 3) 2km - 10:55(5:28/km) 143/158bpm 147cal 10.99/13kmph 4) 2km - 10:38(5:19/km) 146/163bpm 143cal 11.29/15.02kmph 5) 1.2km - 6:22(5:19/km) 149/163bpm 89cal 11.29/11.96kmph Add a comment |
0.7mi,
11:59 Cross-Training - Walking
A friendly visitor in the garden when I got home
=== 1) 1km - 10:52(10:52/km) 83/94bpm 69cal 54/60rpm 5.52/6.52kmph 2) 0.11km - 1:07(10:07/km) 82/86bpm 5cal 53/60rpm 5.94/5.81kmph Add a comment
32.4mi,
1:50:41Cycling - Road Biking
Split Summary
=== 1) 10km - 22:09(2:13/km) 119/146bpm 190cal 74/164rpm 143/513W 27.09/50.82kmph 2) 10km - 22:23(2:14/km) 128/145bpm 208cal 78/101rpm 156/467W 26.82/56.23kmph 3) 10km - 19:22(1:56/km) 125/137bpm 183cal 84/111rpm 158/376W 30.99/44.51kmph 4) 10km - 19:13(1:55/km) 126/141bpm 174cal 81/101rpm 152/462W 31.21/47.46kmph 5) 10km - 22:42(2:16/km) 123/144bpm 185cal 75/110rpm 136/494W 26.43/48.03kmph 6) 2.11km - 4:52(2:19/km) 113/127bpm 28cal 67/93rpm 97/557W 25.98/32.01kmph Add a comment
6.2mi,
49:50Running - Steady-State
Split Summary
=== 1) 2km - 9:45(4:53/km) 132/142bpm 120cal 12.3/13.67kmph 2) 2km - 9:58(4:59/km) 142/145bpm 132cal 12.03/12.93kmph 3) 2km - 10:09(5:05/km) 143/151bpm 136cal 11.81/13.23kmph 4) 2km - 9:58(4:59/km) 148/152bpm 139cal 12.04/12.9kmph 5) 2km - 9:48(4:54/km) 149/152bpm 137cal 12.25/13.4kmph 6) 0.04km - 11(4:38/km) 151/151bpm 2cal 12.93/13.4kmph Add a comment |
0.7mi,
11:28 Cross-Training - Walking
Split Summary
=== 1) 1km - 10:35(10:35/km) 83/90bpm 67cal 56/63rpm 5.67/6.38kmph 2) 0.09km - 53(10:16/km) 84/86bpm 5cal 59/60rpm 5.84/5.85kmph Add a comment
30.3mi,
1:44:21Cycling - Road Biking
Split Summary
=== 1) 10km - 23:27(2:21/km) 122/141bpm 221cal 72/134rpm 158/570W 25.59/41.79kmph 2) 10km - 20:20(2:02/km) 123/142bpm 195cal 81/105rpm 160/373W 29.5/55.73kmph 3) 10km - 20:38(2:04/km) 120/133bpm 188cal 79/107rpm 152/389W 29.08/38.12kmph 4) 10km - 20:51(2:05/km) 113/131bpm 171cal 78/110rpm 137/489W 28.77/40.11kmph 5) 8.47km - 18:34(2:12/km) 110/130bpm 142cal 70/126rpm 128/601W 27.37/40.85kmph Add a comment
4.9mi,
38:03Running - Fartleks
10 × strides once I'd got 'warmed' up
=== 1) 2km - 9:44(4:52/km) 130/141bpm 119cal 12.34/13.13kmph 2) 2km - 9:34(4:47/km) 142/153bpm 127cal 12.54/16.23kmph 3) 2km - 9:38(4:49/km) 154/162bpm 141cal 12.46/14.61kmph 4) 1.91km - 9:07(4:46/km) 149/159bpm 129cal 12.57/16.96kmph Add a comment |
0.7mi,
11:23 Cross-Training - Walking
Split Summary
=== 1) 1km - 10:42(10:42/km) 77/91bpm 68cal 44/61rpm 5.61/6.79kmph 2) 0.07km - 41(10:02/km) 77/80bpm 3cal 59/60rpm 5.98/5.91kmph Add a comment
0mi,
46:38Cross-Training - Pilates
Split Summary
=== 1) 0km - 46:38(/km) 68/88bpm 122cal Add a comment
7.8mi,
35:26Cycling - Maintenance
Split Summary
=== 1) 10km - 28:14(2:49/km) 112/129bpm 264cal 21.26/32.52kmph 2) 2.6km - 7:13(2:46/km) 126/140bpm 82cal 21.63/25.33kmph Add a comment
1mi,
8:25Running - Warm Down
Split Summary
=== 1) 1km - 5:30(5:30/km) 133/141bpm 68cal 10.91/12.23kmph 2) 0.54km - 2:55(5:22/km) 140/143bpm 39cal 11.16/11.25kmph Add a comment
6.1mi,
46:23Running - Orienteering
Mispunch error early on. Fairly conservative with the 50-minute time limit
=== 1) 1km - 4:53(4:53/km) 147/153bpm 46cal 12.29/15.25kmph 2) 1km - 4:32(4:32/km) 151/153bpm 66cal 13.22/14.11kmph 3) 1km - 4:48(4:48/km) 153/156bpm 71cal 12.48/13.64kmph 4) 1km - 4:50(4:50/km) 156/158bpm 73cal 12.41/13.37kmph 5) 1km - 4:38(4:38/km) 156/158bpm 70cal 12.97/13.37kmph 6) 1km - 4:55(4:55/km) 156/159bpm 74cal 12.2/13.77kmph 7) 1km - 4:53(4:53/km) 157/160bpm 74cal 12.27/13.67kmph 8) 1km - 4:55(4:55/km) 157/163bpm 74cal 12.21/13.74kmph 9) 1km - 4:49(4:49/km) 158/161bpm 73cal 12.46/13.4kmph 10) 0.66km - 3:09(4:46/km) 158/161bpm 48cal 12.59/13.91kmph Add a comment
1.3mi,
10:35Running - Warm Up
Split Summary
=== 1) 1km - 5:28(5:28/km) 132/141bpm 68cal 10.97/12.12kmph 2) 1km - 5:04(5:04/km) 143/147bpm 70cal 11.85/12.26kmph 3) 0.01km - 3(4:21/km) 140/141bpm 13.8/12.29kmph Add a comment |
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Sun 28th Jun
Jun 28
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Mon 29th Jun
Jun 29
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Tue 30th Jun
Jun 30
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Wed 1st Jul
Jul 1
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Thu 2nd Jul
Jul 2
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Fri 3rd Jul
Jul 3
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Sat 4th Jul
Jul 4
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2.4mi,
40:50 Cross-Training - Walking
Split Summary
=== 1) 1km - 10:23(10:23/km) 101/109bpm 65cal 56/60rpm 5.78/7.09kmph 2) 1km - 10:27(10:27/km) 106/119bpm 67cal 53/60rpm 5.74/7.69kmph 3) 1km - 10:27(10:27/km) 100/111bpm 59cal 56/117rpm 5.74/7.19kmph 4) 0.9km - 9:32(10:37/km) 100/107bpm 53cal 56/60rpm 5.65/10.14kmph Add a comment
4mi,
33:48Running - Recovery Run
Split Summary
=== 1) 1km - 5:10(5:10/km) 125/135bpm 60cal 11.62/12.66kmph 2) 1km - 5:13(5:13/km) 137/140bpm 68cal 11.51/11.89kmph 3) 1km - 5:12(5:12/km) 141/144bpm 69cal 11.55/11.96kmph 4) 1km - 5:13(5:13/km) 136/142bpm 67cal 11.51/12.26kmph 5) 1km - 5:33(5:33/km) 144/148bpm 75cal 10.83/11.12kmph 6) 1km - 5:13(5:13/km) 142/147bpm 70cal 11.49/12.06kmph 7) 0.42km - 2:15(5:21/km) 139/144bpm 29cal 11.22/11.39kmph Add a comment |
1.4mi,
23:10 Cross-Training - Walking
Split Summary
=== 1) 1km - 10:20(10:20/km) 101/111bpm 70cal 55/61rpm 5.81/6.52kmph 2) 1km - 10:19(10:19/km) 98/108bpm 65cal 56/61rpm 5.82/10.65kmph 3) 0.23km - 2:31(11:03/km) 103/108bpm 15cal 56/59rpm 5.43/5.71kmph Add a comment
18.7mi,
1:01:52Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:30(2:10/km) 112/115bpm 67cal 83/88rpm 174/206W 27.72/30.5kmph 2) 3km - 6:13(2:04/km) 117/122bpm 65cal 85/92rpm 176/235W 28.94/32.25kmph 3) 3km - 6:09(2:03/km) 118/127bpm 65cal 86/93rpm 179/253W 29.3/34.46kmph 4) 3km - 6:09(2:03/km) 118/127bpm 65cal 86/92rpm 178/225W 29.3/33.76kmph 5) 3km - 6:11(2:04/km) 119/126bpm 65cal 85/92rpm 176/261W 29.13/32.99kmph 6) 3km - 6:07(2:02/km) 120/127bpm 65cal 86/93rpm 179/246W 29.46/34.2kmph 7) 3km - 6:06(2:02/km) 120/128bpm 65cal 86/94rpm 179/243W 29.49/34.13kmph 8) 3km - 6:06(2:02/km) 119/127bpm 65cal 86/94rpm 180/239W 29.53/34.33kmph 9) 3km - 6:05(2:02/km) 121/127bpm 65cal 87/93rpm 180/249W 29.56/34.46kmph 10) 3km - 6:04(2:01/km) 121/129bpm 65cal 87/93rpm 181/252W 29.66/34.03kmph 11) 0.11km - 14(2:02/km) 119/119bpm 2cal 87/88rpm 177/197W 29.61/29.46kmph Add a comment
5mi,
41:36Running - Steady-State
Split Summary
=== 1) 1km - 5:22(5:22/km) 128/137bpm 65cal 11.17/12.26kmph 2) 1km - 5:17(5:17/km) 141/146bpm 72cal 11.35/12.83kmph 3) 1km - 5:01(5:01/km) 145/148bpm 70cal 11.98/12.8kmph 4) 1km - 4:59(4:59/km) 145/147bpm 70cal 12.03/12.5kmph 5) 1km - 4:58(4:58/km) 146/149bpm 70cal 12.09/12.9kmph 6) 1km - 5:09(5:09/km) 147/152bpm 73cal 11.65/12.6kmph 7) 1km - 5:08(5:08/km) 145/148bpm 71cal 11.69/12.77kmph 8) 1km - 5:08(5:08/km) 140/147bpm 66cal 11.68/12.87kmph 9) 0.11km - 33(5:09/km) 142/143bpm 7cal 11.64/11.56kmph Add a comment |
0.7mi,
12:11 Cross-Training - Walking
Split Summary
=== 1) 1km - 11:16(11:16/km) 87/108bpm 61cal 56/61rpm 5.33/11.96kmph 2) 0.08km - 55(10:52/km) 87/91bpm 4cal 58/60rpm 5.52/5.54kmph Add a comment
23.7mi,
1:07:56Cycling - Turbo Trainer
8x3min (3min) @ 278W (113%), hard
=== 1) 5.79km - 12:01(2:04/km) 118/136bpm 129cal 87/133rpm 180/447W 28.93/44.27kmph 2) 2.09km - 3:00(1:26/km) 142/151bpm 50cal 95/99rpm 277/320W 41.81/43.16kmph 3) 1.41km - 3:00(2:08/km) 127/153bpm 29cal 84/97rpm 165/315W 28.16/40.88kmph 4) 2.11km - 3:00(1:25/km) 144/153bpm 49cal 96/99rpm 277/407W 42.13/43.16kmph 5) 1.43km - 3:00(2:06/km) 128/152bpm 29cal 85/98rpm 166/268W 28.57/40.68kmph 6) 2.11km - 3:00(1:25/km) 145/157bpm 49cal 97/102rpm 277/455W 42.21/44.27kmph 7) 1.44km - 3:00(2:05/km) 131/155bpm 30cal 86/96rpm 167/320W 28.81/39.2kmph 8) 2.13km - 3:00(1:25/km) 147/155bpm 50cal 97/102rpm 278/413W 42.57/44.51kmph 9) 1.44km - 3:00(2:05/km) 132/155bpm 29cal 85/97rpm 166/279W 28.73/41.08kmph 10) 2.14km - 3:00(1:24/km) 148/158bpm 50cal 98/106rpm 279/444W 42.74/45.95kmph 11) 1.45km - 3:00(2:04/km) 135/158bpm 30cal 86/100rpm 168/295W 29.1/41.18kmph 12) 2.14km - 3:00(1:24/km) 149/158bpm 50cal 98/101rpm 278/432W 42.74/43.84kmph 13) 1.44km - 3:00(2:05/km) 130/158bpm 29cal 85/100rpm 163/259W 28.77/35.17kmph 14) 2.14km - 3:00(1:24/km) 149/159bpm 49cal 98/103rpm 277/410W 42.8/44.84kmph 15) 1.45km - 3:00(2:04/km) 137/159bpm 30cal 87/96rpm 168/309W 29.08/41.68kmph 16) 2.15km - 3:00(1:24/km) 152/162bpm 50cal 98/104rpm 279/376W 43.08/45.38kmph 17) 1.46km - 3:00(2:03/km) 137/161bpm 30cal 86/95rpm 168/201W 29.16/40.31kmph Add a comment
5.5mi,
45:58Running - Steady-State
Split Summary
=== 1) 2km - 10:22(5:11/km) 137/145bpm 138cal 11.58/12.77kmph 2) 2km - 10:11(5:05/km) 142/147bpm 141cal 11.79/12.33kmph 3) 2km - 10:04(5:02/km) 139/146bpm 133cal 11.92/13.03kmph 4) 2km - 10:37(5:18/km) 145/151bpm 149cal 11.31/12.97kmph 5) 0.91km - 4:44(5:11/km) 143/146bpm 65cal 11.58/12.56kmph Add a comment |
38.8mi,
2:13:18 Cycling - Road Biking
Split Summary
=== 1) 10km - 20:13(2:01/km) 110/135bpm 170cal 75/107rpm 141/363W 29.69/45.62kmph 2) 10km - 20:37(2:04/km) 124/139bpm 220cal 82/102rpm 178/520W 29.11/49.31kmph 3) 10km - 20:45(2:04/km) 117/137bpm 185cal 81/100rpm 149/354W 28.93/48.07kmph 4) 10km - 21:26(2:09/km) 115/133bpm 189cal 81/147rpm 147/375W 27.99/49.91kmph 5) 10km - 20:33(2:03/km) 114/134bpm 175cal 79/113rpm 142/359W 29.21/45.58kmph 6) 10km - 23:50(2:23/km) 121/140bpm 235cal 79/100rpm 165/511W 25.17/57.2kmph 7) 2.45km - 5:56(2:25/km) 106/121bpm 34cal 68/106rpm 98/384W 24.81/29.26kmph Add a comment
4.7mi,
37:37Running - Steady-State
R calf stiff from yesterday's turbo cramp.
=== 1) 2km - 9:36(4:48/km) 136/144bpm 125cal 12.5/13.5kmph 2) 2km - 9:51(4:55/km) 146/150bpm 139cal 12.19/13.13kmph 3) 2km - 10:05(5:03/km) 145/152bpm 142cal 11.89/13.23kmph 4) 1.61km - 8:05(5:02/km) 147/154bpm 115cal 11.93/12.9kmph Add a comment |
1.4mi,
22:57 Cross-Training - Walking
Split Summary
=== 1) 1km - 10:09(10:09/km) 90/107bpm 59cal 58/63rpm 5.91/6.42kmph 2) 1km - 10:54(10:54/km) 96/128bpm 68cal 56/60rpm 5.5/6.08kmph 3) 0.17km - 1:54(11:01/km) 90/95bpm 10cal 56/57rpm 5.45/5.54kmph Add a comment
0mi,
44:57Cross-Training - Pilates
Split Summary
=== 1) 0km - 44:57(/km) 65/81bpm 102cal Add a comment
11mi,
1:29:52Running - Steady-State
Split Summary
=== 1) 2km - 9:54(4:57/km) 140/148bpm 132cal 12.12/13.07kmph 2) 2km - 10:01(5:00/km) 147/151bpm 141cal 11.98/13.64kmph 3) 2km - 10:02(5:01/km) 147/154bpm 142cal 11.95/12.56kmph 4) 2km - 9:49(4:54/km) 144/152bpm 133cal 12.23/13.07kmph 5) 2km - 10:04(5:02/km) 149/152bpm 144cal 11.92/13.07kmph 6) 2km - 10:19(5:09/km) 147/153bpm 145cal 11.64/12.77kmph 7) 2km - 10:34(5:17/km) 149/153bpm 150cal 11.36/12.43kmph 8) 2km - 10:08(5:04/km) 147/152bpm 137cal 11.85/12.63kmph 9) 1.73km - 9:02(5:13/km) 148/153bpm 124cal 11.49/13.5kmph Add a comment |
22.4mi,
1:13:47 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:33(2:11/km) 111/115bpm 69cal 82/87rpm 175/230W 27.5/30.84kmph 2) 3km - 6:15(2:05/km) 116/122bpm 66cal 84/88rpm 178/235W 28.83/32.62kmph 3) 3km - 6:12(2:04/km) 117/122bpm 66cal 85/92rpm 178/235W 29/33.12kmph 4) 3km - 6:09(2:03/km) 118/127bpm 66cal 86/93rpm 179/256W 29.27/34.46kmph 5) 3km - 6:06(2:02/km) 120/127bpm 66cal 86/93rpm 181/256W 29.51/34.33kmph 6) 3km - 6:04(2:01/km) 121/127bpm 66cal 87/94rpm 182/255W 29.64/34.73kmph 7) 3km - 6:06(2:02/km) 121/127bpm 66cal 87/96rpm 182/248W 29.55/33.76kmph 8) 3km - 6:05(2:02/km) 120/127bpm 66cal 87/96rpm 182/243W 29.59/34.87kmph 9) 3km - 6:05(2:02/km) 120/129bpm 66cal 87/94rpm 183/251W 29.62/34.46kmph 10) 3km - 6:02(2:01/km) 121/129bpm 66cal 87/93rpm 185/237W 29.83/34.33kmph 11) 3km - 6:00(2:00/km) 120/129bpm 66cal 88/99rpm 186/257W 29.99/35.91kmph 12) 3km - 5:58(1:59/km) 120/129bpm 67cal 88/98rpm 188/293W 30.19/35.74kmph 13) 0.11km - 13(2:00/km) 119/119bpm 2cal 88/89rpm 167/186W 29.95/29.66kmph Add a comment
1.3mi,
21:56Cross-Training - Walking
Split Summary
=== 1) 1km - 10:12(10:12/km) 89/100bpm 61cal 52/66rpm 5.88/6.82kmph 2) 1km - 10:10(10:10/km) 76/86bpm 59cal 52/62rpm 5.9/11.96kmph 3) 0.16km - 1:34(9:54/km) 76/82bpm 10cal 53/61rpm 6.06/6.48kmph Add a comment
6.2mi,
52:22Running - Trail Run
Split Summary
=== 1) 2km - 10:13(5:06/km) 135/143bpm 128cal 11.75/13.2kmph 2) 2km - 11:00(5:30/km) 145/156bpm 150cal 10.9/13.5kmph 3) 2km - 10:48(5:24/km) 140/149bpm 139cal 11.11/12.63kmph 4) 2km - 10:04(5:02/km) 144/151bpm 135cal 11.91/12.87kmph 5) 2km - 10:14(5:07/km) 145/149bpm 137cal 11.73/12.39kmph 6) 0.01km - 2(4:31/km) 142/142bpm 13.27/11.02kmph Add a comment |
5.5mi,
45:30 Running - Steady-State
L hip flexor sore + stiff again
=== 1) 2km - 10:15(5:07/km) 134/144bpm 128cal 11.71/12.8kmph 2) 2km - 10:24(5:12/km) 143/149bpm 140cal 11.54/12.5kmph 3) 2km - 10:39(5:20/km) 148/152bpm 148cal 11.26/12.39kmph 4) 2km - 10:07(5:03/km) 150/156bpm 143cal 11.86/12.93kmph 5) 0.81km - 4:05(5:03/km) 149/152bpm 57cal 11.87/12.6kmph Add a comment |