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Oranj M55

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Mileage

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Oxford City AC

Races
93
Miles
13322
Miles
485
Miles
51380
WAVA
80.49%
Mile
5:48
5k
19:24
5M
31:19
10k
36:48
10M
1:02:48
Half
1:16:55
20M
2:20:39
Mara
2:45:27
20k
29:00
40k
59:05
400m
7:04
750m
10:23

About Me

AKA Howard Waller. My favourite colour is orange.

Race Standard

Pronghorn Antelope (75)

Current Status

'Dead leg', in the right leg this time, ugh.

Planned Races
20th Oct 19	Abingdon Marathon

Best Badges

This user has collected 152 badges.

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2019 Targets

BIKE
7456
RUN
1500
SWIM
52

Set your targets for 2019

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Twitter Feed

@cyclingtips @BritishCycling figured this out 20 years ago: my GF of the time was on the road team, they ignored WS… https://t.co/pcXfECgsPf

8:32pm, 10th Oct 2019
@100Climbs He's aged a bit https://t.co/51CLAYjrxH

8:45pm, 9th Oct 2019

Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	4.1	5.5	1.6	5.5	6	4	9.2	7.7	4	1.6	0	0	49.1
2019	20	149	275	233	224	266	99	3	0	14	0	0	1284
2019	657	428	981	638	883	687	1127	1417	1327	634	0	0	8779
2018	5.6	2	5.5	4.2	5.9	6.6	11.5	6.9	6.5	3.6	6	5.9	70.2
2018	238	266	86	11	57	37	89	125	196	172	193	134	1604
2018	229	130	600	1174	1176	1398	1581	1301	918	802	611	802	10721
2017	5.7	1.9	7	1.7	9.6	9.6	10.1	8.1	0	4.9	1.9	5.4	65.9
2017	33	104	315	232	235	125	250	159	27	99	221	210	2009
2017	546	553	296	288	526	690	514	504	401	472	108	325	5224
2016	5.4	3.5	5.8	5.6	9	5.8	5.2	4	3.2	3.3	0	0	50.8
2016	271	188	245	136	153	131	125	145	218	183	155	289	2238
2016	112	212	414	668	576	850	903	1084	238	225	260	114	5656
2015	9.5	8	8	9.9	11.1	13.3	7.6	6.6	8.2	5.3	3.9	3.9	95.2
2015	148	188	44	34	68	39	17	54	125	151	185	288	1341
2015	310	305	1058	953	1048	568	1382	1376	424	461	237	106	8227
2014	9.9	7.7	7.8	8	13.4	6	20	14.7	2.9	0	0	4.8	94.9
2014	205	257	131	68	81	1123	111	63	0	0	41	100	2180
2014	211	165	480	744	850	1112	833	557	1240	673	585	331	7781
2013	3.5	2	7.8	2	5.5	7.3	6.7	7.2	3.9	3.5	3.7	5.5	58.6
2013	188	199	322	91	44	59	47	0	15	77	108	154	1302
2013	28	128	250	327	411	584	788	708	749	483	229	199	4884
2012	103	92	126	133	122	159	87	63	40	95	116	228	1364
2011	0	0	0	0	0	0	0	0	0	107	0	0	107

Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27
2.7mi, 13:08 Cycling - Commuting Split Summary === 1) 4.28km - 13:08(3:04/km) 113cal 19.56/26.37kmph Add a comment 1.5mi, 7:59 Cycling - Commuting Split Summary === 1) 2.34km - 7:59(3:25/km) 65cal 17.57/23.38kmph Add a comment 48.4mi, 2:41:17 Cycling - Road Biking Split Summary === 1) 10km - 21:18(2:08/km) 116/135bpm 198cal 78/99rpm 155/395W 28.18/42.36kmph 2) 10km - 20:28(2:03/km) 118/135bpm 215cal 84/108rpm 176/499W 29.31/50.99kmph 3) 10km - 21:45(2:10/km) 119/138bpm 229cal 82/129rpm 176/394W 27.59/43.03kmph 4) 10km - 21:09(2:07/km) 115/136bpm 200cal 82/137rpm 158/482W 28.37/50.99kmph 5) 10km - 19:54(1:59/km) 116/136bpm 191cal 81/126rpm 161/464W 30.14/46.93kmph 6) 10km - 19:32(1:57/km) 118/136bpm 188cal 79/105rpm 161/482W 30.7/48.03kmph 7) 10km - 20:39(2:04/km) 121/136bpm 204cal 81/154rpm 165/580W 29.05/48.74kmph 8) 7.82km - 16:32(2:07/km) 115/140bpm 132cal 74/111rpm 134/489W 28.38/46.83kmph Add a comment	3.7mi, 16:32 Cycling - Road Biking Split Summary === 1) 5.96km - 16:32(2:46/km) 189cal 21.62/32.28kmph Add a comment 22.4mi, 59:43 Cycling - Turbo Trainer Brisk === 1) 5.08km - 10:01(1:58/km) 109/117bpm 103cal 86/95rpm 172/263W 30.45/37.72kmph 2) 4.67km - 6:45(1:27/km) 130/136bpm 97cal 91/96rpm 240/269W 41.48/45.35kmph 3) 2.65km - 5:00(1:53/km) 114/135bpm 50cal 86/98rpm 169/242W 31.85/42.69kmph 4) 4.07km - 5:45(1:25/km) 133/137bpm 84cal 93/97rpm 245/307W 42.42/46.69kmph 5) 2.67km - 5:00(1:52/km) 118/137bpm 50cal 87/98rpm 168/255W 32.02/43.87kmph 6) 3.39km - 4:45(1:24/km) 136/141bpm 70cal 94/97rpm 248/333W 42.83/46.45kmph 7) 2.65km - 5:00(1:53/km) 119/141bpm 49cal 86/98rpm 167/306W 31.82/43.06kmph 8) 2.73km - 3:45(1:23/km) 138/145bpm 56cal 96/101rpm 252/305W 43.62/47.9kmph 9) 1.06km - 2:00(1:53/km) 129/145bpm 19cal 87/100rpm 166/254W 31.92/44.07kmph 10) 0.54km - 1:00(1:52/km) 118/120bpm 10cal 86/89rpm 172/218W 32.11/39.47kmph 11) 3km - 4:24(1:28/km) 136/148bpm 61cal 94/103rpm 232/376W 40.95/51.83kmph 12) 3km - 5:12(1:44/km) 128/148bpm 57cal 90/105rpm 183/305W 34.66/52.13kmph 13) 0.6km - 1:07(1:51/km) 120/121bpm 11cal 88/94rpm 171/185W 32.47/36.28kmph Add a comment 4.5mi, 21:40 Cycling - Road Biking Split Summary === 1) 7.27km - 21:40(2:59/km) 211cal 20.14/30.03kmph Add a comment 0.5mi, 1:44 Cycling - Turbo Trainer Turbo calibration === 1) 0.76km - 1:31(1:59/km) 15cal 86/88rpm 174/197W 30.22/30.7kmph 2) 0.08km - 13(2:44/km) 1cal 72/90rpm 93/195W 22.01/31.1kmph Add a comment 1.5mi, 5:03 Cycling - Turbo Trainer Turbo calibration === 1) 0.92km - 2:01(2:12/km) 18cal 85/91rpm 149/224W 27.33/28.22kmph 2) 0.55km - 1:04(1:57/km) 10cal 85/88rpm 166/191W 30.66/31.31kmph 3) 0.49km - 58(1:58/km) 9cal 83/86rpm 162/183W 30.45/31kmph 4) 0.51km - 59(1:57/km) 7cal 84/90rpm 118/138W 30.79/32.25kmph Add a comment 2mi, 6:43 Cycling - Turbo Trainer Turbo calibration === 1) 0.96km - 2:00(2:05/km) 18cal 84/89rpm 153/200W 28.9/31.54kmph 2) 1.05km - 2:00(1:55/km) 19cal 86/89rpm 163/174W 31.4/31.91kmph 3) 1.24km - 2:42(2:11/km) 19cal 80/90rpm 120/160W 27.42/31.34kmph Add a comment 0mi, 10 Cross-Training - Walking Hillclimb timekeeping === 1) 0.01km - 10(18:25/km) 3.26/6.28kmph Add a comment	25.6mi, 1:16:34 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:14(2:05/km) 107/112bpm 65cal 87/93rpm 174/233W 28.88/31.78kmph 2) 3km - 5:44(1:55/km) 110/116bpm 63cal 86/92rpm 185/233W 31.38/35.54kmph 3) 3km - 5:38(1:53/km) 112/118bpm 63cal 88/100rpm 187/239W 31.94/36.28kmph 4) 3km - 5:37(1:52/km) 113/118bpm 63cal 88/93rpm 188/244W 32.06/36.11kmph 5) 3km - 5:35(1:52/km) 113/121bpm 62cal 88/96rpm 186/288W 32.22/36.71kmph 6) 3km - 5:31(1:50/km) 115/120bpm 63cal 90/94rpm 191/265W 32.66/36.85kmph 7) 3km - 5:29(1:50/km) 116/122bpm 62cal 90/102rpm 190/244W 32.8/37.32kmph 8) 3km - 5:30(1:50/km) 116/123bpm 62cal 90/100rpm 190/246W 32.73/37.02kmph 9) 3km - 5:29(1:50/km) 117/122bpm 62cal 90/96rpm 191/245W 32.78/37.32kmph 10) 3km - 5:29(1:50/km) 117/123bpm 62cal 90/98rpm 191/269W 32.83/37.62kmph 11) 3km - 5:29(1:50/km) 118/122bpm 62cal 90/96rpm 191/289W 32.83/37.32kmph 12) 3km - 5:30(1:50/km) 118/123bpm 62cal 90/96rpm 190/242W 32.75/37.15kmph 13) 3km - 5:29(1:50/km) 119/129bpm 62cal 90/96rpm 190/235W 32.82/37.32kmph 14) 2.12km - 3:49(1:48/km) 120/126bpm 44cal 91/97rpm 196/259W 33.35/38.12kmph Add a comment 3.5mi, 15:24 Cycling - Road Biking Split Summary === 1) 5.62km - 15:24(2:45/km) 183cal 21.88/33.66kmph Add a comment	24.3mi, 1:16:42 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:31(2:10/km) 106/113bpm 67cal 86/95rpm 174/279W 27.64/30.74kmph 2) 3km - 5:57(1:59/km) 112/118bpm 66cal 87/95rpm 184/242W 30.24/34.33kmph 3) 3km - 5:50(1:57/km) 114/119bpm 64cal 89/96rpm 186/245W 30.82/35.74kmph 4) 3km - 5:50(1:57/km) 115/120bpm 64cal 89/95rpm 186/228W 30.87/35.17kmph 5) 3km - 5:49(1:56/km) 116/122bpm 65cal 89/97rpm 187/233W 30.95/35.17kmph 6) 3km - 5:48(1:56/km) 116/126bpm 64cal 90/105rpm 187/267W 31.03/36.51kmph 7) 3km - 5:48(1:56/km) 116/122bpm 64cal 89/97rpm 187/255W 31/35.31kmph 8) 3km - 5:50(1:57/km) 116/122bpm 64cal 89/95rpm 185/239W 30.82/35.17kmph 9) 3km - 5:50(1:57/km) 117/122bpm 65cal 89/97rpm 186/240W 30.87/35.17kmph 10) 3km - 5:47(1:56/km) 117/124bpm 65cal 90/96rpm 188/232W 31.15/35.91kmph 11) 3km - 5:49(1:56/km) 118/124bpm 65cal 89/95rpm 187/239W 30.91/35.31kmph 12) 3km - 5:48(1:56/km) 118/124bpm 65cal 90/98rpm 188/266W 31.07/36.35kmph 13) 3km - 5:50(1:57/km) 118/124bpm 65cal 89/94rpm 186/240W 30.89/35.31kmph 14) 0.13km - 15(1:53/km) 115/115bpm 2cal 90/92rpm 173/193W 31.73/31.78kmph Add a comment 4.6mi, 20:39 Cycling - Road Biking Split Summary === 1) 7.42km - 20:39(2:47/km) 205cal 21.55/29.59kmph Add a comment	24.3mi, 1:16:38 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:25(2:08/km) 111/118bpm 68cal 88/95rpm 177/235W 28.02/31.54kmph 2) 3km - 5:58(1:59/km) 115/121bpm 66cal 87/93rpm 186/225W 30.18/34.46kmph 3) 3km - 5:51(1:57/km) 118/122bpm 66cal 89/97rpm 188/262W 30.79/35.61kmph 4) 3km - 5:52(1:57/km) 118/124bpm 66cal 89/99rpm 188/299W 30.72/35.04kmph 5) 3km - 5:48(1:56/km) 119/125bpm 65cal 89/97rpm 189/229W 31.01/35.04kmph 6) 3km - 5:49(1:56/km) 121/125bpm 65cal 89/95rpm 189/230W 30.92/35.44kmph 7) 3km - 5:48(1:56/km) 120/127bpm 65cal 89/96rpm 189/247W 31.02/35.74kmph 8) 3km - 5:49(1:56/km) 120/127bpm 66cal 89/97rpm 190/247W 30.97/35.61kmph 9) 3km - 5:48(1:56/km) 120/126bpm 65cal 90/98rpm 189/262W 31.02/34.87kmph 10) 3km - 5:48(1:56/km) 121/126bpm 65cal 89/96rpm 189/278W 31.01/35.61kmph 11) 3km - 5:50(1:57/km) 120/125bpm 65cal 89/95rpm 188/252W 30.89/34.87kmph 12) 3km - 5:50(1:57/km) 121/127bpm 66cal 89/97rpm 189/241W 30.88/35.74kmph 13) 3km - 5:50(1:57/km) 121/127bpm 65cal 89/96rpm 189/269W 30.9/35.44kmph 14) 0.12km - 13(1:53/km) 118/119bpm 2cal 90/98rpm 189/227W 31.81/31.07kmph Add a comment 4.4mi, 22:14 Cycling - Road Biking Split Summary === 1) 5km - 17:07(3:25/km) 145cal 17.52/42.66kmph 2) 2.07km - 5:07(2:28/km) 56cal 24.27/30.03kmph Add a comment	30.7mi, 1:52:15 Cycling - Road Biking Split Summary === 1) 10km - 24:45(2:28/km) 113/132bpm 230cal 73/138rpm 155/424W 24.25/38.36kmph 2) 10km - 21:24(2:08/km) 115/131bpm 196cal 80/99rpm 153/490W 28.04/49.91kmph 3) 10km - 21:42(2:10/km) 112/128bpm 184cal 78/99rpm 142/474W 27.64/37.76kmph 4) 10km - 21:44(2:10/km) 106/125bpm 167cal 75/111rpm 128/334W 27.61/38.26kmph 5) 9.47km - 22:40(2:24/km) 106/128bpm 162cal 70/107rpm 119/686W 25.06/38.97kmph Add a comment	24.3mi, 1:17:46 Cycling - Turbo Trainer Watching a brutal U23 world RR. Oh Tom === 1) 3km - 6:39(2:13/km) 108/115bpm 69cal 86/92rpm 173/236W 27.04/31.54kmph 2) 3km - 6:03(2:01/km) 114/119bpm 67cal 86/92rpm 185/250W 29.76/33.39kmph 3) 3km - 6:01(2:00/km) 115/120bpm 66cal 86/93rpm 185/284W 29.92/34.46kmph 4) 3km - 5:56(1:59/km) 117/121bpm 66cal 88/94rpm 187/227W 30.34/34.2kmph 5) 3km - 5:52(1:57/km) 119/125bpm 66cal 88/96rpm 189/248W 30.65/35.17kmph 6) 3km - 5:51(1:57/km) 120/125bpm 66cal 89/102rpm 190/276W 30.78/36.85kmph 7) 3km - 5:53(1:58/km) 121/126bpm 66cal 88/95rpm 189/262W 30.63/35.44kmph 8) 3km - 5:53(1:58/km) 122/127bpm 66cal 88/99rpm 189/281W 30.59/35.91kmph 9) 3km - 5:51(1:57/km) 121/130bpm 67cal 89/96rpm 191/243W 30.79/35.44kmph 10) 3km - 5:53(1:58/km) 122/127bpm 66cal 88/94rpm 190/271W 30.63/35.31kmph 11) 3km - 5:53(1:58/km) 123/129bpm 66cal 88/96rpm 189/263W 30.6/34.73kmph 12) 3km - 5:53(1:58/km) 122/129bpm 66cal 88/100rpm 189/285W 30.55/35.31kmph 13) 3km - 5:54(1:58/km) 122/128bpm 66cal 88/96rpm 189/261W 30.47/35.61kmph 14) 0.12km - 14(1:59/km) 119/119bpm 2cal 86/87rpm 176/190W 30.23/29.96kmph Add a comment 3.1mi, 14:15 Cycling - Commuting Split Summary === 1) 5.03km - 14:15(2:50/km) 158cal 21.19/34.66kmph Add a comment
Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4
33.1mi, 1:58:06 Cycling - Road Biking Split Summary === 1) 10km - 20:47(2:05/km) 112/136bpm 176cal 76/172rpm 141/379W 28.87/44kmph 2) 10km - 21:05(2:06/km) 115/135bpm 203cal 80/115rpm 161/333W 28.47/44.68kmph 3) 10km - 21:55(2:11/km) 111/129bpm 183cal 79/102rpm 140/395W 27.39/47.7kmph 4) 10km - 23:06(2:19/km) 115/135bpm 209cal 79/139rpm 152/316W 25.98/45.95kmph 5) 10km - 23:18(2:20/km) 118/136bpm 221cal 65/122rpm 159/569W 25.74/50.72kmph 6) 3.28km - 7:56(2:25/km) 111/127bpm 59cal 66/127rpm 125/522W 24.82/32.62kmph Add a comment 5.4mi, 26:27 Cycling - Commuting Split Summary === 1) 8.71km - 26:27(3:02/km) 296cal 19.76/31.37kmph Add a comment 18.7mi, 1:00:26 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:28(2:09/km) 125/130bpm 71cal 88/96rpm 183/240W 27.83/32.11kmph 2) 3km - 6:07(2:02/km) 130/136bpm 69cal 91/98rpm 189/229W 29.47/33.12kmph 3) 3km - 6:01(2:00/km) 129/136bpm 68cal 93/99rpm 190/258W 29.95/33.62kmph 4) 3km - 5:58(1:59/km) 129/136bpm 68cal 93/102rpm 191/233W 30.16/34.46kmph 5) 3km - 5:57(1:59/km) 129/133bpm 68cal 94/102rpm 192/254W 30.28/35.17kmph 6) 3km - 5:55(1:58/km) 126/134bpm 66cal 94/98rpm 188/243W 30.42/34.2kmph 7) 3km - 5:59(2:00/km) 128/133bpm 68cal 93/101rpm 190/248W 30.09/34.33kmph 8) 3km - 5:56(1:59/km) 128/134bpm 68cal 94/99rpm 192/228W 30.36/34.6kmph 9) 3km - 5:56(1:59/km) 129/136bpm 68cal 94/101rpm 192/288W 30.38/35.04kmph 10) 3km - 5:56(1:59/km) 128/137bpm 68cal 94/101rpm 192/244W 30.32/35.17kmph 11) 0.12km - 15(2:00/km) 126/127bpm 2cal 88/95rpm 172/195W 30.02/30.1kmph Add a comment	13.1mi, 38:55 Cycling - Turbo Trainer 6x2min(2min) === 1) 4.61km - 10:01(2:10/km) 109/115bpm 106cal 84/108rpm 177/331W 27.6/34.46kmph 2) 1.35km - 2:00(1:29/km) 131/141bpm 32cal 91/96rpm 272/304W 40.37/42.93kmph 3) 0.95km - 2:00(2:06/km) 123/141bpm 20cal 85/94rpm 172/275W 28.62/39.74kmph 4) 1.37km - 2:00(1:28/km) 133/145bpm 33cal 94/97rpm 279/327W 41.05/43.84kmph 5) 0.97km - 2:00(2:04/km) 127/145bpm 21cal 87/102rpm 177/274W 29.08/41.28kmph 6) 1.37km - 2:00(1:27/km) 135/145bpm 33cal 94/98rpm 279/393W 41.24/44.74kmph 7) 0.98km - 2:00(2:02/km) 127/146bpm 21cal 87/97rpm 177/289W 29.42/42.09kmph 8) 1.39km - 2:00(1:27/km) 138/148bpm 33cal 95/97rpm 283/406W 41.56/44.27kmph 9) 0.98km - 2:00(2:02/km) 129/148bpm 21cal 87/100rpm 179/296W 29.45/40.88kmph 10) 1.39km - 2:00(1:26/km) 138/150bpm 33cal 95/99rpm 283/359W 41.78/44.74kmph 11) 0.99km - 2:00(2:01/km) 131/150bpm 21cal 88/97rpm 180/318W 29.64/41.89kmph 12) 1.39km - 2:00(1:26/km) 139/149bpm 33cal 96/99rpm 283/363W 41.84/45.45kmph 13) 0.99km - 2:00(2:02/km) 132/150bpm 21cal 89/103rpm 180/278W 29.61/42.53kmph 14) 1.95km - 4:00(2:03/km) 118/121bpm 43cal 87/118rpm 181/288W 29.24/35.61kmph Add a comment 4mi, 23:34 Cycling - Commuting Split Summary === 1) 5km - 19:10(3:50/km) 143cal 15.65/35.51kmph 2) 1.38km - 4:23(3:11/km) 38cal 18.87/24.66kmph Add a comment 20.6mi, 1:04:54 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:33(2:11/km) 116/122bpm 67cal 88/103rpm 172/223W 27.51/31.64kmph 2) 3km - 6:00(2:00/km) 123/129bpm 65cal 89/96rpm 182/212W 30.01/31.64kmph 3) 3km - 5:48(1:56/km) 125/132bpm 65cal 89/95rpm 188/231W 31.05/34.6kmph 4) 3km - 5:51(1:57/km) 125/130bpm 64cal 89/95rpm 184/247W 30.76/33.89kmph 5) 3km - 5:48(1:56/km) 127/134bpm 64cal 90/111rpm 186/250W 31.07/34.87kmph 6) 3km - 5:46(1:55/km) 125/131bpm 64cal 90/102rpm 188/265W 31.22/34.2kmph 7) 3km - 5:47(1:56/km) 125/132bpm 64cal 90/98rpm 187/245W 31.11/34.03kmph 8) 3km - 5:49(1:56/km) 125/131bpm 65cal 89/96rpm 187/238W 30.99/33.89kmph 9) 3km - 5:45(1:55/km) 126/134bpm 65cal 90/97rpm 189/255W 31.29/35.31kmph 10) 3km - 5:48(1:56/km) 125/131bpm 64cal 90/103rpm 186/232W 31.07/34.2kmph 11) 3km - 5:47(1:56/km) 125/131bpm 64cal 90/97rpm 186/256W 31.14/34.2kmph 12) 0.12km - 14(1:56/km) 122/123bpm 2cal 90/91rpm 168/187W 31.08/30.84kmph Add a comment	24.3mi, 1:17:45 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:31(2:10/km) 107/114bpm 70cal 84/90rpm 181/237W 27.62/32.25kmph 2) 3km - 6:03(2:01/km) 111/118bpm 68cal 86/93rpm 188/252W 29.79/33.62kmph 3) 3km - 5:59(2:00/km) 113/117bpm 67cal 87/94rpm 188/237W 30.05/34.33kmph 4) 3km - 5:56(1:59/km) 114/120bpm 67cal 87/95rpm 189/239W 30.34/34.33kmph 5) 3km - 5:54(1:58/km) 116/123bpm 67cal 88/97rpm 190/251W 30.54/34.87kmph 6) 3km - 5:52(1:57/km) 116/123bpm 67cal 88/95rpm 192/241W 30.69/35.17kmph 7) 3km - 5:54(1:58/km) 116/123bpm 67cal 88/94rpm 190/247W 30.5/35.04kmph 8) 3km - 5:54(1:58/km) 116/123bpm 67cal 88/93rpm 190/284W 30.5/35.44kmph 9) 3km - 5:54(1:58/km) 116/123bpm 66cal 88/95rpm 189/239W 30.51/35.04kmph 10) 3km - 5:54(1:58/km) 117/123bpm 67cal 88/94rpm 190/280W 30.54/35.17kmph 11) 3km - 5:55(1:58/km) 117/121bpm 67cal 88/105rpm 189/289W 30.41/34.6kmph 12) 3km - 5:52(1:57/km) 118/126bpm 66cal 88/105rpm 189/247W 30.69/36.04kmph 13) 3km - 5:53(1:58/km) 118/125bpm 66cal 88/95rpm 190/256W 30.63/35.61kmph 14) 0.12km - 14(1:57/km) 116/116bpm 2cal 88/90rpm 171/193W 30.78/31.88kmph Add a comment 4.9mi, 23:36 Cycling - Commuting Split Summary === 1) 7.91km - 23:36(2:59/km) 216cal 20.11/29.96kmph Add a comment	3.2mi, 16:18 Cycling - Recovery Split Summary === 1) 5.16km - 16:18(3:09/km) 168cal 19.02/28.99kmph Add a comment 26.2mi, 1:22:05 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:15(2:05/km) 113/118bpm 69cal 85/91rpm 184/216W 28.83/31.64kmph 2) 3km - 5:55(1:58/km) 114/121bpm 66cal 88/99rpm 187/233W 30.45/35.04kmph 3) 3km - 5:52(1:57/km) 115/120bpm 65cal 89/94rpm 187/299W 30.7/34.2kmph 4) 3km - 5:48(1:56/km) 117/126bpm 65cal 89/96rpm 188/290W 31/35.31kmph 5) 3km - 5:48(1:56/km) 117/123bpm 65cal 90/96rpm 189/232W 31.04/35.31kmph 6) 3km - 5:45(1:55/km) 118/128bpm 66cal 90/97rpm 191/368W 31.32/35.91kmph 7) 3km - 5:46(1:55/km) 118/123bpm 65cal 90/97rpm 189/236W 31.22/35.44kmph 8) 3km - 5:46(1:55/km) 119/125bpm 65cal 90/105rpm 191/254W 31.23/36.04kmph 9) 3km - 5:49(1:56/km) 118/124bpm 65cal 89/97rpm 188/256W 30.97/35.74kmph 10) 3km - 5:48(1:56/km) 118/126bpm 65cal 89/100rpm 188/267W 31.04/35.04kmph 11) 3km - 5:49(1:56/km) 118/125bpm 65cal 89/95rpm 187/251W 30.95/35.31kmph 12) 3km - 5:50(1:57/km) 118/124bpm 65cal 89/96rpm 187/268W 30.82/35.04kmph 13) 3km - 5:49(1:56/km) 118/124bpm 65cal 89/97rpm 189/255W 30.91/35.44kmph 14) 3km - 5:51(1:57/km) 118/124bpm 65cal 89/98rpm 188/298W 30.78/35.91kmph 15) 0.12km - 14(1:55/km) 114/115bpm 2cal 88/90rpm 169/197W 31.38/31.07kmph Add a comment	38.7mi, 2:16:09 Cycling - Road Biking Split Summary === 1) 10km - 22:52(2:17/km) 115/134bpm 216cal 73/145rpm 158/404W 26.24/61.44kmph 2) 10km - 20:54(2:05/km) 118/136bpm 209cal 79/100rpm 167/353W 28.72/47.4kmph 3) 10km - 20:53(2:05/km) 121/139bpm 217cal 79/99rpm 174/360W 28.74/40.81kmph 4) 10km - 21:25(2:09/km) 115/132bpm 199cal 77/104rpm 155/411W 28/40.71kmph 5) 10km - 20:18(2:02/km) 116/130bpm 192cal 81/115rpm 158/362W 29.55/42.36kmph 6) 10km - 24:17(2:26/km) 117/133bpm 232cal 74/103rpm 160/453W 24.71/55.76kmph 7) 2.34km - 5:30(2:21/km) 110/121bpm 42cal 70/103rpm 129/354W 25.6/34.63kmph Add a comment 3.3mi, 15:41 Cycling - Commuting Split Summary === 1) 5.35km - 15:41(2:56/km) 166cal 20.47/33.05kmph Add a comment	24.3mi, 1:17:25 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:17(2:06/km) 108/118bpm 72cal 84/94rpm 191/279W 28.62/32.25kmph 2) 3km - 6:02(2:01/km) 111/119bpm 68cal 86/93rpm 191/249W 29.87/34.87kmph 3) 3km - 5:57(1:59/km) 112/120bpm 68cal 87/92rpm 192/249W 30.21/34.6kmph 4) 3km - 5:54(1:58/km) 115/122bpm 67cal 88/94rpm 192/245W 30.54/35.04kmph 5) 3km - 5:54(1:58/km) 115/120bpm 68cal 88/94rpm 192/252W 30.54/35.61kmph 6) 3km - 5:53(1:58/km) 116/125bpm 68cal 88/97rpm 194/281W 30.61/34.87kmph 7) 3km - 5:54(1:58/km) 116/125bpm 67cal 88/97rpm 192/254W 30.47/35.91kmph 8) 3km - 5:53(1:58/km) 116/124bpm 67cal 88/97rpm 193/277W 30.6/35.04kmph 9) 3km - 5:54(1:58/km) 115/121bpm 67cal 88/97rpm 192/256W 30.53/35.04kmph 10) 3km - 5:54(1:58/km) 116/123bpm 67cal 88/99rpm 192/255W 30.51/35.31kmph 11) 3km - 5:53(1:58/km) 116/124bpm 67cal 88/97rpm 193/255W 30.6/35.44kmph 12) 3km - 5:52(1:57/km) 117/126bpm 68cal 88/96rpm 193/280W 30.64/36.51kmph 13) 3km - 5:54(1:58/km) 117/125bpm 68cal 88/97rpm 193/241W 30.54/35.91kmph 14) 0.12km - 14(1:59/km) 115/115bpm 2cal 87/89rpm 187/199W 30.24/31.07kmph Add a comment 3.8mi, 18:27 Cycling - Commuting Split Summary === 1) 6.17km - 18:27(2:59/km) 176cal 20.06/36.45kmph Add a comment	28.7mi, 1:41:39 Cycling - Road Biking Split Summary === 1) 10km - 24:56(2:30/km) 112/133bpm 252cal 71/100rpm 168/445W 24.06/36.68kmph 2) 10km - 20:36(2:04/km) 114/132bpm 211cal 78/102rpm 171/364W 29.13/54.85kmph 3) 10km - 20:43(2:04/km) 113/126bpm 204cal 79/101rpm 164/452W 28.96/37.22kmph 4) 10km - 21:49(2:11/km) 117/131bpm 224cal 79/105rpm 172/374W 27.51/47.63kmph 5) 6.19km - 13:35(2:12/km) 113/126bpm 118cal 71/133rpm 146/682W 27.37/50.55kmph Add a comment
Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11
3.8mi, 18:03 Cycling - Commuting Split Summary === 1) 6.1km - 18:03(2:57/km) 164cal 20.3/28.25kmph Add a comment 71.3mi, 4:09:43 Cycling - Road Biking Split Summary === 1) 10km - 24:04(2:24/km) 121/139bpm 206cal 72/106rpm 143/433W 24.93/35.34kmph 2) 10km - 20:50(2:05/km) 127/145bpm 224cal 81/101rpm 180/635W 28.81/47.87kmph 3) 10km - 22:39(2:16/km) 129/143bpm 263cal 85/109rpm 194/411W 26.48/41.58kmph 4) 10km - 21:18(2:08/km) 122/142bpm 212cal 80/102rpm 166/351W 28.18/52.3kmph 5) 10km - 21:51(2:11/km) 126/143bpm 241cal 81/100rpm 184/467W 27.47/39.4kmph 6) 10km - 20:21(2:02/km) 123/139bpm 208cal 81/137rpm 171/353W 29.48/46.29kmph 7) 10km - 22:56(2:18/km) 126/140bpm 236cal 78/111rpm 172/427W 26.15/51.73kmph 8) 10km - 20:49(2:05/km) 126/139bpm 206cal 81/100rpm 166/410W 28.82/54.85kmph 9) 10km - 20:26(2:03/km) 127/142bpm 210cal 82/146rpm 173/349W 29.38/61.94kmph 10) 10km - 20:01(2:00/km) 130/142bpm 220cal 86/110rpm 183/388W 29.98/34.16kmph 11) 10km - 23:29(2:21/km) 130/144bpm 248cal 79/139rpm 177/546W 25.55/46.42kmph 12) 4.73km - 11:00(2:19/km) 122/137bpm 85cal 70/120rpm 130/425W 25.81/41.35kmph Add a comment	2.1mi, 11:03 Cycling - Commuting Split Summary === 1) 3.3km - 11:03(3:21/km) 95cal 17.92/27.01kmph Add a comment 73.1mi, 4:17:13 Cycling - Road Biking Split Summary === 1) 10km - 24:52(2:29/km) 126/147bpm 226cal 72/104rpm 152/636W 24.12/37.12kmph 2) 10km - 23:10(2:19/km) 132/146bpm 248cal 82/113rpm 179/328W 25.91/52.53kmph 3) 10km - 21:38(2:10/km) 128/140bpm 226cal 85/101rpm 175/326W 27.73/35.31kmph 4) 10km - 21:34(2:09/km) 124/139bpm 209cal 81/103rpm 162/428W 27.82/39.2kmph 5) 10km - 22:18(2:14/km) 127/138bpm 247cal 84/102rpm 185/381W 26.91/39.07kmph 6) 10km - 21:49(2:11/km) 129/137bpm 245cal 85/104rpm 188/493W 27.5/39.13kmph 7) 10km - 21:41(2:10/km) 128/147bpm 215cal 80/124rpm 166/445W 27.66/44.84kmph 8) 10km - 18:32(1:51/km) 122/135bpm 167cal 84/131rpm 151/345W 32.38/53.51kmph 9) 10km - 18:54(1:53/km) 122/136bpm 172cal 82/105rpm 152/479W 31.75/39.17kmph 10) 10km - 21:25(2:09/km) 126/142bpm 195cal 77/112rpm 152/569W 28/34.83kmph 11) 10km - 22:30(2:15/km) 130/143bpm 212cal 76/105rpm 158/458W 26.66/50.08kmph 12) 7.7km - 18:49(2:27/km) 124/138bpm 159cal 72/97rpm 141/437W 24.54/34.8kmph Add a comment	22.4mi, 1:15:27 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:45(2:15/km) 104/114bpm 75cal 84/91rpm 185/233W 26.64/30.5kmph 2) 3km - 6:23(2:08/km) 109/115bpm 72cal 87/99rpm 189/261W 28.22/32.75kmph 3) 3km - 6:23(2:08/km) 111/117bpm 72cal 87/95rpm 188/244W 28.17/31.64kmph 4) 3km - 6:17(2:06/km) 113/120bpm 71cal 88/95rpm 191/242W 28.63/33.76kmph 5) 3km - 6:12(2:04/km) 116/123bpm 72cal 90/98rpm 193/264W 29.03/33.49kmph 6) 3km - 6:12(2:04/km) 117/123bpm 71cal 90/97rpm 194/268W 29.05/33.49kmph 7) 3km - 6:14(2:05/km) 117/126bpm 71cal 90/96rpm 192/255W 28.92/33.49kmph 8) 3km - 6:14(2:05/km) 118/122bpm 71cal 89/95rpm 192/239W 28.9/32.62kmph 9) 3km - 6:12(2:04/km) 118/125bpm 71cal 90/100rpm 192/239W 29/33.76kmph 10) 3km - 6:10(2:03/km) 119/127bpm 71cal 90/99rpm 193/256W 29.2/34.33kmph 11) 3km - 6:08(2:03/km) 119/127bpm 71cal 91/98rpm 195/268W 29.36/34.2kmph 12) 3km - 6:03(2:01/km) 121/129bpm 71cal 92/100rpm 197/277W 29.74/34.73kmph 13) 0.12km - 14(2:02/km) 120/120bpm 2cal 92/98rpm 194/235W 29.55/30.1kmph Add a comment 3.4mi, 15:41 Cycling - Commuting Split Summary === 1) 5.46km - 15:41(2:52/km) 154cal 20.87/33.72kmph Add a comment	24.3mi, 1:20:49 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:33(2:11/km) 114/120bpm 75cal 86/91rpm 193/256W 27.49/29.96kmph 2) 3km - 6:15(2:05/km) 119/127bpm 72cal 89/98rpm 193/266W 28.81/33.49kmph 3) 3km - 6:11(2:04/km) 120/129bpm 71cal 90/100rpm 193/281W 29.12/34.6kmph 4) 3km - 6:11(2:04/km) 120/129bpm 71cal 90/97rpm 192/266W 29.07/33.62kmph 5) 3km - 6:07(2:02/km) 122/131bpm 71cal 91/99rpm 194/256W 29.4/34.33kmph 6) 3km - 6:09(2:03/km) 122/131bpm 71cal 90/99rpm 193/244W 29.25/33.89kmph 7) 3km - 6:09(2:03/km) 121/133bpm 71cal 91/98rpm 194/254W 29.27/34.33kmph 8) 3km - 6:10(2:03/km) 121/132bpm 70cal 90/100rpm 192/265W 29.21/34.6kmph 9) 3km - 6:09(2:03/km) 122/130bpm 71cal 91/100rpm 194/265W 29.3/35.04kmph 10) 3km - 6:09(2:03/km) 123/130bpm 71cal 90/97rpm 193/251W 29.25/33.89kmph 11) 3km - 6:12(2:04/km) 122/129bpm 71cal 90/99rpm 191/246W 29.06/33.89kmph 12) 3km - 6:10(2:03/km) 122/131bpm 71cal 90/98rpm 192/254W 29.16/34.2kmph 13) 3km - 6:09(2:03/km) 124/132bpm 70cal 91/101rpm 193/263W 29.29/35.74kmph 14) 0.12km - 15(2:04/km) 120/121bpm 2cal 89/92rpm 186/206W 29.15/29.86kmph Add a comment 4.4mi, 25:22 Cycling - Commuting Split Summary === 1) 5km - 17:10(3:26/km) 150cal 17.47/40.37kmph 2) 2.07km - 8:12(3:58/km) 62cal 15.12/26.37kmph Add a comment	9.3mi, 40:05 Cycling - Road Biking Split Summary === 1) 14.97km - 40:05(2:41/km) 309cal 65/159rpm 129/593W 22.41/35.64kmph Add a comment 3.7mi, 31:19 Running - Easy R hip flexor still feels a bit 'different' === 1) 2km - 10:13(5:07/km) 128/140bpm 132cal 11.74/16.02kmph 2) 2km - 10:21(5:11/km) 131/140bpm 136cal 11.59/12.53kmph 3) 2km - 10:41(5:20/km) 133/139bpm 142cal 11.24/13.54kmph 4) 0.01km - 4(4:52/km) 127/127bpm 12.34/11.42kmph Add a comment	44.3mi, 2:31:58 Cycling - Road Biking Split Summary === 1) 10km - 21:28(2:09/km) 118/139bpm 211cal 76/105rpm 165/514W 27.95/45.92kmph 2) 10km - 21:14(2:07/km) 126/145bpm 246cal 82/108rpm 193/450W 28.27/50.28kmph 3) 10km - 20:29(2:03/km) 123/144bpm 217cal 84/130rpm 177/501W 29.29/52.6kmph 4) 10km - 20:57(2:06/km) 120/138bpm 216cal 82/106rpm 172/363W 28.63/52.64kmph 5) 10km - 19:36(1:58/km) 118/136bpm 194cal 82/104rpm 165/464W 30.6/50.35kmph 6) 10km - 21:39(2:10/km) 124/140bpm 228cal 81/108rpm 176/397W 27.72/41.45kmph 7) 10km - 23:10(2:19/km) 121/140bpm 226cal 77/132rpm 163/556W 25.89/54.82kmph 8) 1.28km - 3:24(2:40/km) 112/124bpm 20cal 63/96rpm 102/368W 22.52/27.91kmph Add a comment	24.3mi, 1:17:00 Cycling - Turbo Trainer Brisk-ish === 1) 3km - 6:29(2:10/km) 114/120bpm 74cal 87/92rpm 192/266W 27.78/29.76kmph 2) 3km - 6:00(2:00/km) 118/124bpm 73cal 87/95rpm 204/258W 30.03/34.6kmph 3) 3km - 5:57(1:59/km) 119/126bpm 73cal 87/92rpm 204/266W 30.24/34.87kmph 4) 3km - 5:56(1:59/km) 120/126bpm 72cal 87/97rpm 205/288W 30.33/34.33kmph 5) 3km - 5:52(1:57/km) 122/130bpm 72cal 88/103rpm 205/265W 30.7/35.61kmph 6) 3km - 5:50(1:57/km) 123/129bpm 72cal 89/96rpm 208/271W 30.86/35.91kmph 7) 3km - 5:48(1:56/km) 123/128bpm 72cal 89/102rpm 209/316W 30.99/35.04kmph 8) 3km - 5:49(1:56/km) 124/129bpm 72cal 90/98rpm 207/278W 30.96/35.31kmph 9) 3km - 5:49(1:56/km) 125/130bpm 72cal 90/99rpm 208/292W 30.9/35.61kmph 10) 3km - 5:48(1:56/km) 126/131bpm 72cal 90/95rpm 207/267W 31.01/35.61kmph 11) 3km - 5:49(1:56/km) 127/132bpm 72cal 89/95rpm 207/254W 30.93/35.61kmph 12) 3km - 5:49(1:56/km) 128/134bpm 72cal 90/96rpm 208/259W 30.99/35.44kmph 13) 3km - 5:49(1:56/km) 128/134bpm 72cal 90/96rpm 208/267W 30.93/36.51kmph 14) 0.13km - 15(1:56/km) 126/127bpm 2cal 90/93rpm 194/212W 31.06/32.11kmph Add a comment 5.4mi, 27:16 Cycling - Commuting Split Summary === 1) 8.65km - 27:16(3:09/km) 250cal 19.02/29.22kmph Add a comment 3.4mi, 29:42 Running - Easy A bit limpy again today :-/ === 1) 2km - 10:32(5:16/km) 135/147bpm 144cal 11.4/12.36kmph 2) 2km - 10:43(5:21/km) 134/141bpm 146cal 11.2/11.89kmph 3) 1.51km - 8:28(5:35/km) 130/134bpm 109cal 10.74/11.79kmph Add a comment
Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18
49.4mi, 2:52:36 Cycling - Road Biking Split Summary === 1) 10km - 23:55(2:23/km) 120/144bpm 234cal 73/105rpm 163/546W 25.09/49.41kmph 2) 10km - 19:46(1:59/km) 125/139bpm 214cal 84/104rpm 181/365W 30.35/46.39kmph 3) 10km - 20:58(2:06/km) 127/139bpm 229cal 82/100rpm 182/438W 28.61/45.01kmph 4) 10km - 19:35(1:58/km) 125/145bpm 206cal 82/120rpm 175/336W 30.63/61.87kmph 5) 10km - 20:02(2:00/km) 126/137bpm 220cal 84/116rpm 184/364W 29.96/39.97kmph 6) 10km - 19:58(2:00/km) 128/139bpm 218cal 86/109rpm 182/422W 30.06/34.97kmph 7) 10km - 22:38(2:16/km) 131/152bpm 245cal 80/113rpm 181/468W 26.51/47.43kmph 8) 9.54km - 25:44(2:42/km) 121/147bpm 201cal 66/110rpm 131/601W 22.24/44.81kmph Add a comment 5.6mi, 36:06 Cross-Training - Rowing - Indoor 2:00.1 Steady r22 === 1) 1.24km - 5:00(4:02/km) 121/134bpm 21/25rpm 200/222W 14.9/15.47kmph 2) 1.25km - 5:00(4:01/km) 136/141bpm 21/22rpm 202/207W 14.99/15.1kmph 3) 1.25km - 5:00(4:00/km) 143/146bpm 21/23rpm 203/208W 15.03/15.14kmph 4) 1.25km - 5:00(4:00/km) 146/150bpm 21/22rpm 203/209W 15.02/15.15kmph 5) 1.25km - 5:00(3:59/km) 151/154bpm 22/23rpm 203/209W 15.03/15.17kmph 6) 1.25km - 5:00(4:01/km) 153/156bpm 22/23rpm 201/207W 14.96/15.1kmph 7) 1.24km - 5:00(4:01/km) 155/157bpm 22/23rpm 199/206W 14.93/15.08kmph 8) 0.27km - 1:08(4:10/km) 157/158bpm 22/23rpm 199/205W 14.9/15.06kmph Add a comment	45.5mi, 2:37:27 Cycling - Road Biking Split Summary === 1) 10km - 24:53(2:29/km) 254cal 71/104rpm 170/486W 24.11/39.23kmph 2) 10km - 21:17(2:08/km) 236cal 82/101rpm 185/364W 28.2/49.88kmph 3) 10km - 22:38(2:16/km) 256cal 80/101rpm 189/462W 26.51/38.36kmph 4) 10km - 20:57(2:06/km) 222cal 82/238rpm 177/399W 28.63/34.83kmph 5) 10km - 18:50(1:53/km) 185cal 82/100rpm 164/469W 31.86/37.56kmph 6) 10km - 19:39(1:58/km) 206cal 80/100rpm 175/600W 30.54/36.51kmph 7) 10km - 21:41(2:10/km) 206cal 76/133rpm 159/548W 27.66/46.89kmph 8) 3.27km - 7:32(2:18/km) 78cal 74/157rpm 174/525W 26/38.8kmph Add a comment 5mi, 32:24 Cross-Training - Rowing - Indoor Steady r22, 90s easy at 5k then paddled it home === 1) 1.25km - 5:00(4:01/km) 125/138bpm 22/26rpm 202/217W 14.93/15.34kmph 2) 0km - (1:03/km) 138/138bpm 22/26rpm 202/217W 14.97/14.97kmph 3) 1.25km - 4:59(4:00/km) 139/143bpm 22/23rpm 202/207W 14.99/15.1kmph 4) 1.25km - 5:00(4:00/km) 144/148bpm 22/23rpm 202/206W 15/15.08kmph 5) 1.25km - 4:59(4:00/km) 148/151bpm 22/23rpm 200/205W 14.95/15.06kmph 6) 1.25km - 1(/km) 148/151bpm 23/23rpm 201/201W 14.95/15.06kmph 7) 1.25km - (/km) 148/151bpm 23/23rpm 201/201W 14.95/15.06kmph 8) 1.23km - 5:00(4:03/km) 150/152bpm 22/23rpm 193/200W 14.78/14.93kmph 9) 0km - (1:03/km) 150/150bpm 22/23rpm 193/200W 14.78/14.78kmph 10) 0km - (1:03/km) 150/150bpm 22/22rpm 191/191W 14.78/14.78kmph Add a comment	23.1mi, 1:17:05 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:50(2:17/km) 113/120bpm 75cal 88/94rpm 184/268W 26.33/30.74kmph 2) 3km - 6:21(2:07/km) 118/124bpm 73cal 88/93rpm 193/252W 28.38/31.88kmph 3) 3km - 6:11(2:04/km) 119/126bpm 73cal 90/95rpm 198/242W 29.1/33.39kmph 4) 3km - 6:11(2:04/km) 120/127bpm 72cal 90/98rpm 196/257W 29.08/32.85kmph 5) 3km - 6:11(2:04/km) 119/126bpm 72cal 90/97rpm 196/250W 29.09/32.99kmph 6) 3km - 6:10(2:03/km) 119/126bpm 72cal 90/97rpm 196/246W 29.17/33.49kmph 7) 3km - 6:09(2:03/km) 120/127bpm 72cal 91/97rpm 198/256W 29.29/33.49kmph 8) 3km - 6:09(2:03/km) 119/128bpm 72cal 90/98rpm 196/275W 29.25/33.39kmph 9) 3km - 6:10(2:03/km) 119/126bpm 72cal 90/98rpm 196/245W 29.23/33.76kmph 10) 3km - 6:09(2:03/km) 118/126bpm 72cal 91/99rpm 197/250W 29.3/33.76kmph 11) 3km - 6:05(2:02/km) 120/127bpm 72cal 91/101rpm 198/257W 29.55/34.87kmph 12) 3km - 6:07(2:02/km) 120/127bpm 72cal 91/100rpm 198/246W 29.45/34.2kmph 13) 1.13km - 2:22(2:05/km) 119/124bpm 27cal 90/93rpm 191/213W 28.69/30.5kmph Add a comment 2.4mi, 12:03 Cycling - Commuting Split Summary === 1) 3.92km - 12:03(3:04/km) 104cal 19.53/30.57kmph Add a comment 3.1mi, 26:34 Running - Easy Split Summary === 1) 2km - 10:36(5:18/km) 130/137bpm 138cal 11.31/12.26kmph 2) 2km - 10:26(5:13/km) 131/137bpm 136cal 11.49/12.09kmph 3) 1.01km - 5:31(5:27/km) 129/134bpm 69cal 11.02/11.62kmph Add a comment	2.4mi, 7:50 Cycling - Road Biking The last bit after the Garmin had a wobbly === 1) 2.52km - 7:50(3:07/km) 117/129bpm 58cal 68/90rpm 124/517W 19.29/31.71kmph Add a comment 79.3mi, 4:31:43 Cycling - Road Biking Split Summary === 1) 20km - 42:56(2:09/km) 130/148bpm 469cal 78/104rpm 182/535W 27.95/50.12kmph 2) 20km - 42:41(2:08/km) 126/143bpm 436cal 81/101rpm 170/357W 28.12/52.27kmph 3) 20km - 42:01(2:06/km) 127/144bpm 434cal 80/113rpm 172/365W 28.56/48.37kmph 4) 20km - 42:42(2:08/km) 131/145bpm 446cal 79/115rpm 174/449W 28.11/60.53kmph 5) 20km - 40:43(2:02/km) 133/146bpm 438cal 81/105rpm 179/436W 29.47/60.93kmph 6) 20km - 41:40(2:05/km) 137/148bpm 460cal 83/108rpm 184/645W 28.8/41.52kmph 7) 7.68km - 19:01(2:29/km) 134/153bpm 188cal 75/110rpm 165/384W 24.24/49.98kmph Add a comment 2.3mi, 10:25 Cycling - Commuting Split Summary === 1) 3.62km - 10:25(2:53/km) 104cal 20.83/29.39kmph Add a comment 1.6mi, 46:11 Swimming - Pool Split Summary === 1) 2.6km - 46:11(17:46/km) 520cal 3.38/0kmph Add a comment 1.6mi, 7:22 Cycling - Commuting Split Summary === 1) 2.63km - 7:22(2:48/km) 73cal 21.43/33.05kmph Add a comment	3.4mi, 17:29 Cycling - Commuting Split Summary === 1) 5.54km - 17:29(3:09/km) 135cal 19.02/32.38kmph Add a comment 3.7mi, 32:17 Running - Easy R hip flexor so-so === 1) 2km - 10:38(5:19/km) 132/139bpm 138cal 11.29/12.7kmph 2) 2km - 10:37(5:18/km) 135/139bpm 142cal 11.31/12.12kmph 3) 2km - 10:58(5:29/km) 135/138bpm 144cal 10.94/12.6kmph 4) 0.01km - 5(7:53/km) 130/131bpm 7.61/9.64kmph Add a comment	6.2mi, 40:26 Cross-Training - Rowing - Indoor 2:01.1. Stuffy hotel gym === 1) 0km - 40:26(/km) 143/155bpm 571cal 24/67rpm Add a comment	4mi, 22:21 Cycling - Maintenance Split Summary === 1) 5km - 18:30(3:42/km) 142cal 16.22/35.24kmph 2) 1.4km - 3:51(2:46/km) 39cal 21.75/24.99kmph Add a comment 4.1mi, 20:05 Cycling - Commuting Split Summary === 1) 6.6km - 20:05(3:03/km) 198cal 19.7/30.3kmph Add a comment 5mi, 32:24 Cross-Training - Rowing - Indoor 2:01.2. Hotel gym, struggling a bit today with interrupted sleep away from home === 1) 0km - 32:24(/km) 149/162bpm 477cal 24/64rpm Add a comment

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

2019	Distance	Date	Result	WAVA
Stratfield Brake (Mota-vation series race 5)	4mi	29 Aug		0.00%
Combe II (Mota-vation Series race 4)	4.2mi	25 Jul		0.00%
Haytor Heller	6mi	13 Jul	58:09	52.67%
Combe (Mota-vation Series race 3)	3.9mi	27 Jun		0.00%
Dorney Lake 6 Hour Challenge	6hr	13 Jun	72 / km	0.00%
Otmoor Challenge	13.1mi	8 Jun	1:33:59	73.76%
Bletchingdon (Mota-vation Series race 2)	4mi	30 May		0.00%
British Masters Road Relays	5.08km	18 May		0.00%
Chalgrove Festival 10k	10km	6 May	41:59	75.55%
Charlton-on-Otmoor (Mota-vation Series race 1)	5.2mi	2 May		0.00%
London Marathon	26.2mi	28 Apr	3:06:38	77.49%
White Horse Half Marathon	21.1km	7 Apr	1:30:56	76.30%
Gloucester 20	20mi	17 Mar	2:29:23	72.19%
2018	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	21 Oct	3:05:20	78.04%
Cricklade Half Marathon	13.1mi	7 Oct	1:28:01	78.76%
Watford Half Marathon	13.1mi	4 Feb	1:32:34	74.23%
2017	Distance	Date	Result	WAVA
Alchester 5k	5km	15 Aug	19:30	77.50%
Bredon's Hardwick Triathlon	750metres/24km/5km	13 Aug	10:23 / 40:43 / 19:56	0.00%
Bearbrook 10k	10km	6 Aug	41:28	75.86%
OUAC & BMC Iffley Festival of Miles	1mi	29 Jul	5:48	74.94%
Waddesdon Manor Summer 5K	5km	19 Jul	20:20	73.72%
Hornton Classic 6	6mi	15 Jul	40:49	73.81%
Bedfordshire Triathlon	1.5km/40km/10km	9 Jul	28:35 / 59:05 / 46:56	0.00%
Didcot 5	5mi	2 Jul	31:19	79.12%
Cumnor Royal British Legion 5k	5km	17 Jun	19:24	77.27%
Otmoor Challenge	13.1mi	3 Jun	1:31:35	74.38%
Wantage Triathlon	800metres/35km/12km	28 May	13:33 / 58:32 / 50:30	0.00%
Bletchingdon (Mota-vation Series race 2)	4mi	25 May	27:16	70.78%
Oxford Town and Gown 10k	10km	14 May	38:50	80.34%
Oxford Sri Chinmoy Self Transcendence Race 1	3mi	8 May	17:59	80.49%
Oxfordshire County Road Relays	5.2km	30 Apr	20:05	77.62%
Charlton-on-Otmoor (Mota-vation Series race 1)	4.1mi	27 Apr	26:30	76.67%
London Marathon	26.2mi	23 Apr	2:58:19	79.63%
White Horse Half Marathon	13.1mi	9 Apr	1:27:15	78.07%
Abingdon parkrun	5km	1 Apr	20:13	74.14%
Fleet Half Marathon	13.1mi	19 Mar	1:28:00	77.41%
2016	Distance	Date	Result	WAVA
Aylesbury Boxing Day 5km	5km	26 Dec	20:49	72.01%
Aylesbury Boxing Day 1 mile	1mi	26 Dec	6:18	68.43%
Andy Reading Memorial 10k	10km	11 Dec	41:18	75.54%
Watford Autumn 10K	10km	27 Nov	42:08	74.05%
Abingdon Marathon	26.2mi	23 Oct		0.00%
Chiltern Cross Country League Race 1 Senior Men	10km	15 Oct	37:44	82.68%
Cricklade Half Marathon	13.1mi	2 Oct	1:28:59	76.55%
Woodstock 12	12.1mi	24 Sep	1:25:55	73.02%
Oxford parkrun	5km	30 Jul	19:43	76.02%
Great Team Relay	5km	14 Jul	19:32	76.12%
Oxford Town and Gown 10k	10km	15 May	39:27	78.45%
St Neots standard distance triathlon	1.5km/45km/10km	8 May	24:59 / 59:53 / 45:00	0.00%
London Marathon	26.2mi	24 Apr	3:03:50	76.55%
Maidenhead Easter 10	10mi	25 Mar	1:05:39	77.42%
Gloucester 20	20mi	13 Mar	2:20:39	74.64%
Coventry Half Marathon	13.1mi	28 Feb	1:28:19	76.46%
Oxford parkrun	5km	27 Feb	20:51	71.31%
Chiltern XC League Senior & Veteran Men's Race	8.4km	13 Feb		0.00%
Country to Capital	45mi	16 Jan	6:22:54	63.12%
2015	Distance	Date	Result	WAVA
Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men	10km	7 Nov	44:52	68.98%
Oxford Half Marathon	13.1mi	11 Oct	1:31:00	74.21%
OxfordTri Sprint Triathlon	400metres/22.8km/5.6km	31 Aug	7:04 / 37:58 / 22:42	0.00%
Grafman Middle Distance Triathlon	1.9km/90km/21km	28 Jun	30:28 / 2:22:49 / 1:41:01	0.00%
Bala Middle Distance Triathlon	2km/78.5km/20km	7 Jun	/ /	0.00%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	30 Apr	26:34	75.25%
Gloucester 20	20mi	8 Mar	2:30:16	69.25%
Portsmouth Coastal Half Marathon	13.1mi	22 Feb	1:35:46	69.92%
Bramley 20	20mi	15 Feb	2:33:36	67.75%
Chiltern League Milton Keynes	5mi	10 Jan	40:06	60.79%
2014	Distance	Date	Result	WAVA
Oxford Town & Gown 10k	10km	11 May	40:46	74.70%
London Marathon	26.2mi	13 Apr	3:16:00	70.52%
Gloucester 20	20mi	16 Mar	2:26:28	70.43%
Teddy Hall Relays	3.6mi	12 Mar	23:25	72.40%
Oxford Mail League Round 5: Harwell (Men)	8500mi	2 Mar	38:55	65.65%
chiltern league campbell park	5mi	8 Feb	37:19	64.81%
Watford Half Marathon	13.1mi	2 Feb	1:31:26	72.61%
2013	Distance	Date	Result	WAVA
Eynsham 10k	10km	24 Nov	41:17	73.76%
The Thame Triathlon	400metres/20km/5km	14 Jul	7:04 / 29:00 / 21:19	0.00%
Oxford Town and Gown	10km	12 May	40:42	74.22%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4mi	2 May	27:41	67.50%
Thames Trot	43.5mi	2 Feb	6:58:08	54.40%
2012	Distance	Date	Result	WAVA
Luton Marathon	26.2mi	18 Nov	3:14:22	70.49%
Oxford Half Marathon	13.1mi	14 Oct	1:29:08	73.86%
Challenge Roth	4km/180km/42km	8 Jul	58:50 / 5:09:44 / 3:26:33	0.00%
Oxford Town & Gown 10k	10km	13 May	39:40	75.56%
Maidenhead Easter 10	10mi	6 Apr	1:05:21	75.24%
2011	Distance	Date	Result	WAVA
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	5 May	24:42	78.41%
Maidenhead Easter 10	10mi	22 Apr	1:05:42	74.24%
2010	Distance	Date	Result	WAVA
Chippenham Half Marathon	13.1mi	12 Sep	1:33:47	69.04%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4mi	6 May	25:50	70.66%
Watford Half Marathon	13.1mi	7 Feb	1:31:40	70.05%
2009	Distance	Date	Result	WAVA
Luton Marathon	26.2mi	6 Dec	3:10:41	70.00%
Chippenham Half Marathon	13.1mi	13 Sep	1:26:21	74.36%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	7 May	24:58	76.38%
Maidenhead Easter 10	10mi	10 Apr	1:06:17	72.40%
Watford Half Marathon	13.1mi	1 Feb	1:27:52	72.49%
2008	Distance	Date	Result	WAVA
Headington 10K	10km	31 Aug	38:15	76.56%
2005	Distance	Date	Result	WAVA
Bletchingdon (Mota-Vation Series Race 2)	4.26mi	2 Jun	25:52	74.32%
Oxford Town & Gown 10K	10km	15 May	36:56	76.92%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	5 May	23:39	78.23%
2004	Distance	Date	Result	WAVA
Bletchingdon (Mota-vation Series race 2)	4mi	3 Jun	27:13	64.09%
Maidenhead Easter 10	10mi	9 Apr	1:02:48	73.50%
1990	Distance	Date	Result	WAVA
Oxford Town & Gown 10k	10km	13 May	36:48	72.96%
1984	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	6 May	2:45:27	77.40%
Milton Keynes Half Marathon	13.1mi	8 Apr	1:16:55	78.78%

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