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Oranj M55

About

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Mileage

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Oxford City AC

Races
93
Miles
9498
Miles
326
Miles
36479
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

29 Aug 19	Stratfield Brake (Mota-vation series race 5)
20 Oct 19	Abingdon Marathon

Best Badges

This user has collected 130 badges.

See available badges

2019 Targets

BIKE
6214
RUN
1500
SWIM
52

Set your targets for 2019

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Twitter Feed

@100Climbs 'Original music by Brian Eno'

9:33pm, 20th Aug 2019
@Chrs_H @Dr_AAY Ride safe both. Yep, those opening few hours can be a bit crazy.

2:59pm, 19th Aug 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	6.3	0	0	0	0	42.2
2019	20	149	275	233	224	266	99	0	0	0	0	0	1267
2019	657	428	501	638	883	687	1127	803	0	0	0	0	5723
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	0	2.2	0	0	0	0	0	0	0	0	0	0	2.2
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
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

Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29	Tue 30th Jul Jul 30
49.5mi, 2:45:15 Cycling - Road Biking Split Summary === 1) 10km - 23:46(2:23/km) 210cal 72/106rpm 148/384W 25.25/41.72kmph 2) 10km - 19:47(1:59/km) 189cal 79/107rpm 160/378W 30.34/56.7kmph 3) 10km - 20:31(2:03/km) 200cal 82/98rpm 163/341W 29.25/41.08kmph 4) 10km - 19:07(1:55/km) 187cal 83/100rpm 163/510W 31.37/38.06kmph 5) 10km - 18:45(1:53/km) 175cal 85/102rpm 156/348W 32/38.16kmph 6) 10km - 19:01(1:54/km) 187cal 81/102rpm 164/480W 31.55/40.11kmph 7) 10km - 20:53(2:05/km) 187cal 76/108rpm 150/555W 28.72/42.86kmph 8) 9.65km - 23:25(2:26/km) 174cal 67/181rpm 124/583W 24.72/50.22kmph Add a comment 4.4mi, 20:47 Cycling - Road Biking Split Summary === 1) 7km - 20:47(2:58/km) 209cal 20.21/28.79kmph Add a comment	17.5mi, 1:04:53 Cycling - Road Biking TT timekeeping === 1) 10km - 22:20(2:14/km) 105/130bpm 193cal 73/164rpm 145/374W 26.87/43.37kmph 2) 10km - 23:42(2:22/km) 105/130bpm 210cal 70/100rpm 148/439W 25.33/51.7kmph 3) 8.15km - 18:52(2:19/km) 112/132bpm 166cal 76/146rpm 147/593W 25.91/54.68kmph Add a comment 4.4mi, 35:51 Running - Steady-State R hip flexor 4/10 not good === 1) 2km - 9:53(4:56/km) 128/135bpm 125cal 12.15/12.7kmph 2) 2km - 10:31(5:15/km) 128/140bpm 129cal 11.41/13.71kmph 3) 2km - 10:20(5:10/km) 130/142bpm 127cal 11.62/13.67kmph 4) 1.02km - 5:08(5:04/km) 132/141bpm 64cal 11.85/12.19kmph Add a comment	42.5mi, 2:20:37 Cycling - Road Biking Split Summary === 1) 10km - 23:29(2:21/km) 108/132bpm 205cal 70/110rpm 146/684W 25.54/49.75kmph 2) 10km - 18:38(1:52/km) 110/124bpm 176cal 82/137rpm 158/528W 32.21/48.51kmph 3) 10km - 20:39(2:04/km) 113/130bpm 196cal 80/111rpm 159/521W 29.06/65.43kmph 4) 10km - 19:20(1:56/km) 111/123bpm 190cal 84/101rpm 164/336W 31.02/42.29kmph 5) 10km - 19:15(1:56/km) 115/124bpm 195cal 84/102rpm 170/383W 31.15/36.81kmph 6) 10km - 20:10(2:01/km) 118/134bpm 207cal 82/101rpm 171/451W 29.75/48kmph 7) 8.32km - 19:05(2:18/km) 113/135bpm 166cal 72/120rpm 146/854W 26.16/38.12kmph Add a comment 1.7mi, 8:00 Cycling - Commuting Split Summary === 1) 2.79km - 8:00(2:52/km) 86cal 20.94/26.13kmph Add a comment 1.6mi, 7:20 Cycling - Commuting Split Summary === 1) 2.64km - 7:20(2:47/km) 76cal 21.6/32.48kmph Add a comment 1.3mi, 37:42 Swimming - Pool Cut short due to pool at bathtub temperature :-/ They'd opened the fire escape so I sat on that to cool off afterwards. 1:47.7 === 1) 2.1km - 37:42(17:57/km) 420cal 22/23rpm 3.34/3.76kmph Add a comment	3.6mi, 15:28 Cycling - Road Biking Split Summary === 1) 5.82km - 15:28(2:39/km) 164cal 22.58/32.89kmph Add a comment	32.9mi, 1:54:50 Cycling - Road Biking After driving home. R hip/quad not good. === 1) 10km - 24:39(2:28/km) 103/129bpm 200cal 67/101rpm 135/516W 24.35/37.59kmph 2) 10km - 21:36(2:10/km) 111/129bpm 218cal 78/108rpm 169/316W 27.78/55.19kmph 3) 10km - 19:59(2:00/km) 105/124bpm 171cal 78/100rpm 143/414W 30.03/40.91kmph 4) 10km - 20:06(2:01/km) 104/117bpm 171cal 80/99rpm 142/323W 29.84/38.87kmph 5) 10km - 21:42(2:10/km) 102/124bpm 169cal 72/140rpm 130/447W 27.66/50.52kmph 6) 2.93km - 6:48(2:19/km) 101/118bpm 49cal 71/101rpm 120/453W 25.86/30.77kmph Add a comment	41.7mi, 2:17:59 Cycling - Road Biking Split Summary === 1) 10km - 21:08(2:07/km) 115/203bpm 199cal 77/95rpm 157/357W 28.39/44.34kmph 2) 10km - 20:35(2:03/km) 117/134bpm 220cal 81/100rpm 179/355W 29.16/50.08kmph 3) 10km - 20:21(2:02/km) 113/136bpm 187cal 79/144rpm 153/413W 29.48/44.61kmph 4) 10km - 19:50(1:59/km) 111/135bpm 178cal 79/99rpm 149/413W 30.25/53.07kmph 5) 10km - 18:48(1:53/km) 113/136bpm 169cal 80/131rpm 151/438W 31.9/48.27kmph 6) 10km - 19:52(1:59/km) 113/128bpm 185cal 81/101rpm 156/460W 30.2/45.14kmph 7) 7.05km - 17:24(2:28/km) 110/136bpm 137cal 68/105rpm 131/519W 24.29/45.48kmph Add a comment 4mi, 19:02 Cycling - Road Biking Split Summary === 1) 6.38km - 19:02(2:59/km) 185cal 20.11/29.19kmph Add a comment 5mi, 32:24 Cross-Training - Rowing - Indoor r22, 2:01.4 === 1) 1.24km - 5:00(4:03/km) 123/135bpm 22/26rpm 196/211W 14.84/15.21kmph 2) 1.24km - 5:00(4:03/km) 136/139bpm 21/22rpm 197/202W 14.86/14.98kmph 3) 1.24km - 5:00(4:02/km) 138/142bpm 21/22rpm 196/201W 14.85/14.97kmph 4) 1.24km - 1(/km) 138/142bpm 22/22rpm 197/197W 14.85/14.97kmph 5) 1.24km - 4:59(4:02/km) 142/145bpm 21/22rpm 197/202W 14.87/14.98kmph 6) 0km - (1:23/km) 144/144bpm 21/22rpm 197/202W 14.83/14.83kmph 7) 1.24km - 5:00(4:03/km) 148/150bpm 22/23rpm 197/202W 14.87/14.98kmph 8) 0.58km - 2:24(4:08/km) 149/151bpm 22/23rpm 194/202W 14.81/15kmph Add a comment	20.6mi, 1:05:44 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:31(2:10/km) 112/118bpm 75cal 86/95rpm 191/236W 27.61/30kmph 2) 3km - 6:01(2:00/km) 118/124bpm 72cal 86/90rpm 200/247W 29.89/32.92kmph 3) 3km - 5:58(1:59/km) 122/130bpm 71cal 87/96rpm 201/253W 30.15/34.5kmph 4) 3km - 5:57(1:59/km) 122/129bpm 72cal 87/96rpm 202/270W 30.27/34.9kmph 5) 3km - 5:55(1:58/km) 123/130bpm 72cal 88/95rpm 204/279W 30.45/34.63kmph 6) 3km - 5:50(1:57/km) 125/134bpm 72cal 89/99rpm 207/274W 30.87/36.65kmph 7) 3km - 5:51(1:57/km) 105/134bpm 72cal 88/99rpm 207/270W 30.77/35.47kmph 8) 3km - 5:52(1:57/km) 54/67bpm 72cal 88/93rpm 206/255W 30.66/34.23kmph 9) 3km - 5:53(1:58/km) 35/36bpm 72cal 88/96rpm 205/260W 30.6/35.04kmph 10) 3km - 5:52(1:57/km) 35/36bpm 72cal 88/98rpm 206/273W 30.71/36.04kmph 11) 3km - 5:49(1:56/km) 122/127bpm 72cal 89/96rpm 208/254W 30.98/35.04kmph 12) 0.12km - 15(2:04/km) 127/127bpm 2cal 89/91rpm 179/213W 29.1/31.51kmph Add a comment 3.5mi, 15:53 Cycling - Commuting Split Summary === 1) 5.59km - 15:53(2:51/km) 155cal 21.1/30.03kmph Add a comment 5mi, 32:24 Cross-Training - Rowing - Indoor Steady r22, 2:01.2 === 1) 1.24km - 5:00(4:02/km) 122/151bpm 21/25rpm 197/213W 14.82/15.25kmph 2) 1.24km - 1(/km) 122/151bpm 22/22rpm 198/198W 14.82/15.25kmph 3) 1.24km - (/km) 131/131bpm 22/22rpm 198/198W 14.9/14.9kmph 4) 1.24km - 5:00(4:03/km) 136/140bpm 21/22rpm 197/202W 14.87/14.98kmph 5) 1.24km - 5:00(4:02/km) 142/156bpm 21/22rpm 197/202W 14.88/14.98kmph 6) 1.24km - 5:00(4:02/km) 145/152bpm 22/23rpm 198/203W 14.88/15.01kmph 7) 1.24km - 4:59(4:02/km) 148/166bpm 22/23rpm 196/202W 14.84/14.98kmph 8) 0.58km - 2:24(4:09/km) 150/162bpm 22/35rpm 194/199W 14.79/14.91kmph Add a comment
Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5	Tue 6th Aug Aug 6
21.6mi, 1:19:43 Cycling - Road Biking TT timekeeping === 1) 10km - 24:03(2:24/km) 124/141bpm 233cal 73/152rpm 162/471W 24.95/36.61kmph 2) 10km - 22:54(2:17/km) 117/132bpm 215cal 77/101rpm 157/473W 26.21/39.7kmph 3) 10km - 21:09(2:07/km) 112/134bpm 191cal 72/111rpm 151/551W 28.37/48.61kmph 4) 4.8km - 11:38(2:25/km) 113/129bpm 101cal 74/101rpm 145/546W 24.76/34.2kmph Add a comment 51.1mi, 2:49:09 Cycling - Road Biking Split Summary === 1) 10km - 21:37(2:10/km) 106/137bpm 167cal 70/113rpm 129/488W 27.76/49.24kmph 2) 10km - 20:15(2:01/km) 124/135bpm 221cal 84/103rpm 183/314W 29.63/41.15kmph 3) 10km - 19:00(1:54/km) 120/134bpm 193cal 84/197rpm 170/340W 31.58/40.34kmph 4) 10km - 20:22(2:02/km) 123/140bpm 209cal 81/141rpm 172/399W 29.47/45.41kmph 5) 10km - 20:02(2:00/km) 122/134bpm 209cal 84/100rpm 175/326W 29.96/66.04kmph 6) 10km - 19:24(1:56/km) 123/137bpm 203cal 85/109rpm 175/425W 30.93/37.99kmph 7) 10km - 21:51(2:11/km) 129/139bpm 246cal 85/100rpm 188/615W 27.47/33.05kmph 8) 10km - 21:41(2:10/km) 126/140bpm 216cal 80/131rpm 166/484W 27.67/48kmph 9) 2.28km - 4:58(2:11/km) 115/128bpm 35cal 71/97rpm 121/511W 27.51/37.86kmph Add a comment	9.6mi, 36:47 Cycling - Road Biking From the lake === 1) 10km - 23:22(2:20/km) 110/129bpm 220cal 73/104rpm 157/310W 25.69/42.33kmph 2) 5.37km - 13:25(2:30/km) 110/126bpm 113cal 71/169rpm 141/394W 23.99/30.84kmph Add a comment 2.2mi, 1:00:26 Swimming - Open Water Took it marginally steadier, cramp free swim resulted. Struggled with a bit of a cough on the 2nd lap. 1:43.6. 21.0°C === 1) 0.5km - 8:07(16:13/km) 99cal 27/31rpm 3.7/6.1kmph 2) 0.5km - 9:03(18:06/km) 98cal 27/34rpm 3.32/5.29kmph 3) 0.5km - 8:44(17:27/km) 98cal 27/33rpm 3.44/5.18kmph 4) 0.5km - 8:59(17:59/km) 98cal 27/34rpm 3.34/5.41kmph 5) 0.5km - 8:28(16:56/km) 98cal 27/32rpm 3.54/5.16kmph 6) 0.5km - 8:47(17:34/km) 98cal 27/33rpm 3.41/5.53kmph 7) 0.5km - 8:19(16:39/km) 98cal 27/34rpm 3.6/5.92kmph Add a comment 8.3mi, 28:12 Cycling - Road Biking To the lake === 1) 10km - 20:46(2:05/km) 101/126bpm 153cal 74/167rpm 123/354W 28.9/44.98kmph 2) 3.37km - 7:26(2:12/km) 104/112bpm 57cal 78/88rpm 130/274W 27.19/31.1kmph Add a comment 6.4mi, 29:13 Cycling - Road Biking Split Summary === 1) 10km - 28:05(2:48/km) 267cal 21.37/32.14kmph 2) 0.32km - 1:08(3:33/km) 8cal 16.89/21.5kmph Add a comment	7.4mi, 26:00 Cycling - Road Biking Missing section from today's ride after the Garmin crashed Add a comment 30.1mi, 1:37:44 Cycling - Road Biking Before the Garmin crashed === 1) 10km - 21:50(2:11/km) 108/128bpm 169cal 73/140rpm 130/644W 27.48/44.07kmph 2) 10km - 20:33(2:03/km) 113/134bpm 193cal 79/114rpm 157/405W 29.2/49.28kmph 3) 10km - 19:05(1:54/km) 118/130bpm 199cal 82/102rpm 174/467W 31.45/39.17kmph 4) 10km - 19:05(1:54/km) 118/124bpm 191cal 83/102rpm 167/270W 31.45/41.25kmph 5) 8.45km - 17:12(2:02/km) 116/140bpm 159cal 78/113rpm 155/440W 29.48/41.28kmph Add a comment 4mi, 18:36 Cycling - Commuting Split Summary === 1) 6.38km - 18:36(2:55/km) 189cal 20.57/29.49kmph Add a comment 5.3mi, 34:23 Cross-Training - Rowing - Indoor 2:01.1, steady r22 === 1) 1.24km - 5:00(4:03/km) 124/135bpm 21/28rpm 198/216W 14.82/15.33kmph 2) 1.24km - 4:59(4:01/km) 135/138bpm 21/22rpm 198/203W 14.89/15.02kmph 3) 1.24km - 5:00(4:02/km) 138/140bpm 21/22rpm 198/202W 14.89/14.98kmph 4) 1.24km - 5:00(4:02/km) 140/142bpm 21/22rpm 197/201W 14.87/14.97kmph 5) 1.24km - 5:00(4:02/km) 142/146bpm 21/22rpm 197/201W 14.87/14.97kmph 6) 1.24km - 5:00(4:02/km) 145/147bpm 22/23rpm 197/204W 14.88/15.03kmph 7) 1.07km - 4:23(4:05/km) 148/150bpm 22/23rpm 196/201W 14.84/14.95kmph Add a comment	4.8mi, 19:49 Cycling - Road Biking Split Summary === 1) 7.79km - 19:49(2:33/km) 151cal 67/86rpm 127/398W 23.59/49.91kmph Add a comment	6.1mi, 23:28 Cycling - Recovery Quick spin after the M5 === 1) 9.79km - 23:28(2:24/km) 197cal 70/92rpm 140/475W 25.04/34.77kmph Add a comment 47.8mi, 2:53:46 Cycling - Road Biking Split Summary === 1) 20km - 41:26(2:04/km) 124/145bpm 357cal 77/109rpm 144/453W 28.97/57.94kmph 2) 20km - 46:08(2:18/km) 132/153bpm 491cal 80/117rpm 177/533W 26.02/69.4kmph 3) 20km - 44:09(2:12/km) 126/141bpm 434cal 78/145rpm 164/396W 27.18/55.16kmph 4) 16.9km - 42:03(2:29/km) 130/154bpm 462cal 73/114rpm 183/505W 24.11/56.13kmph Add a comment	44.3mi, 2:26:42 Cycling - Road Biking Split Summary === 1) 10km - 20:17(2:02/km) 104/127bpm 172cal 75/127rpm 142/428W 29.57/44.2kmph 2) 10km - 19:37(1:58/km) 116/133bpm 202cal 81/109rpm 172/335W 30.57/47.4kmph 3) 10km - 19:41(1:58/km) 113/132bpm 191cal 81/103rpm 162/463W 30.49/48.37kmph 4) 10km - 20:23(2:02/km) 113/133bpm 194cal 81/157rpm 159/553W 29.43/51.66kmph 5) 10km - 19:55(2:00/km) 114/133bpm 192cal 80/104rpm 161/512W 30.11/50.92kmph 6) 10km - 20:31(2:03/km) 115/133bpm 194cal 81/143rpm 158/489W 29.24/48.97kmph 7) 10km - 23:14(2:19/km) 120/145bpm 232cal 78/118rpm 167/549W 25.82/52.6kmph 8) 1.3km - 3:02(2:21/km) 114/127bpm 21cal 71/96rpm 119/374W 25.56/30.8kmph Add a comment 3.1mi, 14:22 Cycling - Road Biking Split Summary === 1) 4.99km - 14:22(2:53/km) 147cal 20.83/32.55kmph Add a comment	20.6mi, 1:03:54 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:34(2:11/km) 117/123bpm 75cal 87/95rpm 190/300W 27.43/35.77kmph 2) 3km - 6:04(2:01/km) 122/135bpm 73cal 89/97rpm 201/263W 29.66/35.34kmph 3) 3km - 6:01(2:00/km) 122/137bpm 73cal 90/99rpm 203/315W 29.9/36.51kmph 4) 3km - 5:59(2:00/km) 123/135bpm 73cal 90/100rpm 205/305W 30.1/36.98kmph 5) 3km - 5:52(1:57/km) 124/136bpm 74cal 92/109rpm 210/360W 30.65/39.3kmph 6) 3km - 5:08(1:43/km) 136/139bpm 77cal 95/102rpm 251/285W 35.07/36.98kmph 7) 3km - 5:07(1:42/km) 138/141bpm 77cal 96/100rpm 251/294W 35.18/36.65kmph 8) 3km - 6:13(2:04/km) 125/141bpm 72cal 90/98rpm 193/261W 28.96/35.34kmph 9) 3km - 5:08(1:43/km) 139/143bpm 77cal 95/102rpm 251/302W 35.07/36.81kmph 10) 3km - 5:47(1:56/km) 133/144bpm 73cal 92/101rpm 213/279W 31.1/36.81kmph 11) 3km - 5:46(1:55/km) 132/146bpm 74cal 93/101rpm 215/281W 31.21/36.75kmph 12) 0.12km - 14(2:02/km) 127/128bpm 2cal 91/94rpm 199/221W 29.48/29.69kmph Add a comment 5.8mi, 25:26 Cycling - Road Biking Split Summary === 1) 9.36km - 25:26(2:43/km) 304cal 22.08/41.62kmph Add a comment 5.6mi, 36:14 Cross-Training - Rowing - Indoor Steady r22. 2:00.5 === 1) 1.24km - 5:00(4:02/km) 122/132bpm 21/25rpm 199/219W 14.84/15.39kmph 2) 1.24km - 5:00(4:01/km) 135/138bpm 21/22rpm 199/206W 14.93/15.08kmph 3) 1.25km - 4:59(4:01/km) 137/141bpm 21/22rpm 199/205W 14.91/15.06kmph 4) 1.24km - 5:00(4:02/km) 140/143bpm 21/23rpm 200/205W 14.94/15.06kmph 5) 1.25km - 5:00(4:01/km) 143/145bpm 22/23rpm 199/205W 14.93/15.06kmph 6) 0km - 1(3:08/km) 145/145bpm 22/22rpm 199/199W 14.91/14.91kmph 7) 0km - (1:03/km) 145/145bpm 22/22rpm 199/199W 14.91/14.91kmph 8) 1.24km - 5:00(4:01/km) 149/152bpm 22/23rpm 200/205W 14.94/15.05kmph 9) 0.31km - 1:17(4:07/km) 151/152bpm 22/23rpm 201/203W 14.96/15.01kmph Add a comment
Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12	Tue 13th Aug Aug 13
0mi, 10 Cross-Training - Walking TT timekeeping === 1) 0.02km - 10(11:09/km) 5.38/6.28kmph Add a comment 46.8mi, 2:34:18 Cycling - Road Biking Hobbit house. Windy, and the odd shower about === 1) 10km - 24:59(2:30/km) 119/141bpm 245cal 72/102rpm 163/519W 24.02/40.47kmph 2) 10km - 20:34(2:03/km) 128/140bpm 226cal 83/112rpm 184/457W 29.17/52.07kmph 3) 10km - 21:01(2:06/km) 129/137bpm 226cal 85/102rpm 180/478W 28.56/38.33kmph 4) 10km - 19:15(1:55/km) 124/140bpm 193cal 83/106rpm 168/656W 31.18/40.61kmph 5) 10km - 18:27(1:51/km) 122/139bpm 182cal 84/110rpm 165/457W 32.52/41.35kmph 6) 10km - 17:49(1:47/km) 132/142bpm 196cal 86/105rpm 184/556W 33.69/45.92kmph 7) 10km - 19:45(1:58/km) 128/142bpm 201cal 80/110rpm 170/551W 30.39/51.22kmph 8) 5.33km - 12:30(2:21/km) 118/132bpm 95cal 70/95rpm 127/494W 25.6/36.28kmph Add a comment	0mi, 10 Cross-Training - Walking TT timekeeping === 1) 0km - 10(35:32/km) 1.69/0.17kmph Add a comment 46.3mi, 2:31:22 Cycling - Road Biking Split Summary === 1) 10km - 22:37(2:16/km) 118/141bpm 199cal 73/109rpm 147/520W 26.53/48.44kmph 2) 10km - 18:37(1:52/km) 127/138bpm 183cal 86/104rpm 164/359W 32.23/49.01kmph 3) 10km - 20:04(2:00/km) 129/141bpm 200cal 83/103rpm 167/403W 29.91/45.68kmph 4) 10km - 18:49(1:53/km) 126/136bpm 184cal 85/110rpm 163/931W 31.88/65.03kmph 5) 10km - 19:04(1:54/km) 125/135bpm 183cal 87/104rpm 160/466W 31.47/43.16kmph 6) 10km - 19:54(1:59/km) 128/144bpm 204cal 88/111rpm 171/457W 30.14/35.07kmph 7) 10km - 22:33(2:15/km) 128/141bpm 218cal 81/107rpm 161/503W 26.6/50.01kmph 8) 4.47km - 9:44(2:11/km) 118/133bpm 73cal 76/106rpm 126/442W 27.57/35.41kmph Add a comment	23.1mi, 1:06:48 Cycling - Turbo Trainer 5x8min(2min) @ 267W (109%) === 1) 4.65km - 10:01(2:09/km) 117/123bpm 114cal 89/98rpm 190/255W 27.87/35.61kmph 2) 4.89km - 8:00(1:38/km) 139/144bpm 127cal 93/103rpm 265/310W 36.68/38.09kmph 3) 0.91km - 2:00(2:11/km) 127/144bpm 21cal 89/99rpm 176/305W 27.41/37.12kmph 4) 4.93km - 8:00(1:37/km) 143/148bpm 127cal 94/101rpm 266/290W 36.99/38.26kmph 5) 0.95km - 2:00(2:07/km) 132/147bpm 22cal 88/96rpm 185/290W 28.45/38.97kmph 6) 4.95km - 8:00(1:37/km) 146/149bpm 127cal 94/102rpm 266/376W 37.13/40.41kmph 7) 0.93km - 2:00(2:09/km) 134/149bpm 21cal 91/99rpm 180/272W 27.84/34.1kmph 8) 4.93km - 8:00(1:37/km) 148/152bpm 127cal 93/100rpm 266/346W 36.94/40.78kmph 9) 0.91km - 2:00(2:12/km) 137/150bpm 21cal 90/103rpm 176/292W 27.26/34.5kmph 10) 8.06km - 14:39(1:49/km) 142/157bpm 202cal 92/104rpm 231/402W 32.98/40.78kmph 11) 1.02km - 2:08(2:06/km) 130/132bpm 24cal 88/94rpm 189/218W 28.59/30kmph Add a comment 4.5mi, 19:57 Cycling - Road Biking Split Summary === 1) 7.27km - 19:57(2:45/km) 226cal 21.87/30.67kmph Add a comment 5mi, 32:15 Cross-Training - Rowing - Indoor 2:00.6. Humid, sweaty morning. === 1) 1.24km - 5:00(4:02/km) 122/135bpm 21/23rpm 199/213W 14.86/15.25kmph 2) 1.25km - 5:00(4:01/km) 137/140bpm 21/22rpm 201/205W 14.97/15.05kmph 3) 1.25km - 4:59(4:00/km) 140/143bpm 21/22rpm 200/206W 14.95/15.08kmph 4) 1.24km - 4:59(4:01/km) 144/147bpm 22/23rpm 199/204W 14.93/15.03kmph 5) 0.01km - 1(1:40/km) 146/146bpm 22/23rpm 199/204W 14.91/14.91kmph 6) 0.01km - 1(1:40/km) 146/146bpm 22/22rpm 199/199W 14.91/14.91kmph 7) 1.25km - 5:00(4:01/km) 151/154bpm 22/23rpm 199/204W 14.91/15.03kmph 8) 0.55km - 2:14(4:07/km) 153/155bpm 22/25rpm 199/209W 14.92/15.15kmph Add a comment	21.8mi, 1:15:27 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:53(2:18/km) 122/126bpm 82cal 87/93rpm 200/285W 26.18/29.46kmph 2) 3km - 6:31(2:10/km) 128/133bpm 80cal 90/99rpm 206/249W 27.62/30.1kmph 3) 3km - 6:28(2:09/km) 128/134bpm 80cal 91/99rpm 207/245W 27.85/30.1kmph 4) 3km - 6:27(2:09/km) 129/135bpm 80cal 91/97rpm 208/238W 27.92/30.3kmph 5) 3km - 6:26(2:09/km) 131/136bpm 80cal 91/99rpm 209/259W 28/31.74kmph 6) 3km - 6:23(2:08/km) 131/139bpm 80cal 92/102rpm 211/279W 28.18/32.55kmph 7) 3km - 6:24(2:08/km) 131/138bpm 81cal 91/97rpm 211/262W 28.13/30.94kmph 8) 3km - 6:24(2:08/km) 132/138bpm 81cal 91/101rpm 211/266W 28.14/31.27kmph 9) 3km - 6:24(2:08/km) 132/138bpm 80cal 91/101rpm 210/258W 28.09/32.55kmph 10) 3km - 6:21(2:07/km) 133/139bpm 80cal 92/99rpm 213/259W 28.38/31.27kmph 11) 3km - 6:21(2:07/km) 133/140bpm 81cal 92/104rpm 213/297W 28.37/32.79kmph 12) 2.12km - 4:26(2:06/km) 135/140bpm 57cal 92/99rpm 215/259W 28.62/31.17kmph Add a comment 8.2mi, 36:48 Cycling - Road Biking Split Summary === 1) 10km - 27:41(2:46/km) 345cal 21.68/39.7kmph 2) 3.22km - 9:07(2:50/km) 106cal 21.21/32.95kmph Add a comment 5.6mi, 36:12 Cross-Training - Rowing - Indoor 2:00.4, Steady r22 === 1) 1.24km - 5:00(4:01/km) 127/139bpm 21/27rpm 201/211W 14.89/15.2kmph 2) 1.25km - 5:00(4:00/km) 140/144bpm 21/22rpm 201/205W 14.96/15.06kmph 3) 1.24km - 5:00(4:01/km) 144/147bpm 21/22rpm 201/205W 14.97/15.06kmph 4) 1.25km - 5:00(4:00/km) 147/150bpm 22/23rpm 202/206W 14.98/15.08kmph 5) 1.25km - 5:00(4:00/km) 149/152bpm 22/23rpm 201/205W 14.96/15.06kmph 6) 1.24km - 4:59(4:01/km) 152/154bpm 22/23rpm 199/204W 14.93/15.04kmph 7) 1.25km - 5:00(4:01/km) 153/156bpm 22/23rpm 199/205W 14.92/15.05kmph 8) 0.3km - 1:14(4:11/km) 156/157bpm 23/23rpm 199/203W 14.92/15.01kmph Add a comment	131mi, 7:42:30 Cycling - Audax DIY. "The Poor Student" reversed === 1) 25km - 53:58(2:10/km) 128/145bpm 513cal 81/107rpm 159/499W 27.79/42.83kmph 2) 25km - 55:20(2:13/km) 123/144bpm 531cal 79/112rpm 160/394W 27.11/53.31kmph 3) 25km - 1:01:09(2:27/km) 131/148bpm 661cal 77/106rpm 180/406W 24.53/62.04kmph 4) 25km - 1:00:42(2:26/km) 127/147bpm 587cal 74/135rpm 161/384W 24.71/62.14kmph 5) 25km - 56:33(2:16/km) 130/152bpm 540cal 78/103rpm 159/514W 26.52/43.4kmph 6) 25km - 53:57(2:09/km) 128/149bpm 522cal 78/122rpm 162/436W 27.81/49.48kmph 7) 25km - 48:26(1:56/km) 125/141bpm 440cal 79/125rpm 152/673W 30.97/55.73kmph 8) 25km - 48:16(1:56/km) 121/134bpm 414cal 79/102rpm 143/450W 31.08/45.68kmph 9) 10.54km - 23:09(2:12/km) 118/140bpm 195cal 73/102rpm 141/420W 27.3/51.36kmph Add a comment	9.7mi, 36:40 Cycling - Road Biking From the lake === 1) 10km - 22:34(2:15/km) 105/120bpm 215cal 73/152rpm 160/363W 26.59/42.39kmph 2) 5.64km - 14:06(2:30/km) 107/122bpm 121cal 68/89rpm 143/449W 23.98/30.1kmph Add a comment 2.2mi, 1:01:33 Swimming - Open Water 1:43.1 steady (20.2°C) === 1) 0.5km - 8:03(16:06/km) 101cal 26/31rpm 3.73/8.05kmph 2) 0.5km - 8:26(16:53/km) 100cal 27/34rpm 3.55/7.34kmph 3) 0.5km - 8:18(16:37/km) 101cal 27/31rpm 3.61/7.56kmph 4) 0.5km - 8:34(17:08/km) 100cal 26/33rpm 3.5/6.2kmph 5) 0.5km - 8:52(17:45/km) 100cal 26/31rpm 3.38/5.93kmph 6) 0.5km - 9:07(18:13/km) 100cal 26/32rpm 3.29/5.21kmph 7) 0.5km - 8:53(17:46/km) 100cal 27/32rpm 3.38/5.74kmph 8) 0.08km - 1:20(15:59/km) 16cal 27/31rpm 3.75/5.51kmph Add a comment 8.3mi, 29:15 Cycling - Road Biking To the lake === 1) 10km - 21:39(2:10/km) 99/121bpm 164cal 69/94rpm 126/577W 27.71/45.11kmph 2) 3.39km - 7:36(2:14/km) 102/111bpm 58cal 73/85rpm 128/248W 26.82/31.27kmph Add a comment 4.8mi, 21:44 Cycling - Recovery Split Summary === 1) 7.72km - 21:44(2:49/km) 243cal 21.33/40.31kmph Add a comment	45mi, 2:25:56 Cycling - Road Biking Split Summary === 1) 10km - 23:42(2:22/km) 114/133bpm 216cal 72/120rpm 152/616W 25.32/40.01kmph 2) 10km - 20:25(2:02/km) 119/132bpm 210cal 80/101rpm 172/398W 29.4/56.1kmph 3) 10km - 20:11(2:01/km) 116/128bpm 200cal 81/98rpm 166/592W 29.72/40.18kmph 4) 10km - 19:00(1:54/km) 117/132bpm 191cal 83/98rpm 168/532W 31.57/38.09kmph 5) 10km - 17:52(1:47/km) 117/126bpm 179cal 83/103rpm 168/419W 33.58/40.85kmph 6) 10km - 18:46(1:53/km) 120/132bpm 195cal 82/98rpm 173/498W 31.96/38.73kmph 7) 10km - 20:26(2:03/km) 120/138bpm 204cal 77/116rpm 167/568W 29.37/52.4kmph 8) 2.44km - 5:34(2:16/km) 114/137bpm 37cal 66/108rpm 114/540W 26.37/33.83kmph Add a comment 6.2mi, 27:02 Cycling - Road Biking Split Summary === 1) 10km - 26:51(2:41/km) 316cal 22.35/39.77kmph 2) 0.04km - 11(4:11/km) 1cal 14.33/19.72kmph Add a comment 4.7mi, 30:44 Cross-Training - Rowing - Indoor c2ctc intervals 831m(2:00) 318m(2:00), 831m(2:00), 318m = 8:39.3, av 1:53.0. === 1) 1.5km - 6:01(4:01/km) 125/134bpm 21/27rpm 199/220W 14.86/15.42kmph 2) 0.2km - 1:00(5:00/km) 121/132bpm 22/22rpm 201/201W 12.34/14.95kmph 3) 0.83km - 3:10(3:48/km) 140/150bpm 24/32rpm 236/260W 15.71/16.29kmph 4) 0km - (1:23/km) 149/149bpm 24/32rpm 236/260W 15.13/15.13kmph 5) 0.43km - 1:59(4:40/km) 124/150bpm 25/25rpm 237/237W 12.97/15.13kmph 6) 0km - 1(2:47/km) 112/112bpm 25/25rpm 237/237W 7) 0.31km - 1:11(3:50/km) 132/146bpm 26/32rpm 249/268W 15.96/16.47kmph 8) 0.46km - 2:00(4:23/km) 128/148bpm 26/26rpm 248/248W 13.63/16.04kmph 9) 0.83km - 3:10(3:48/km) 144/153bpm 24/30rpm 238/244W 15.75/15.97kmph 10) 0.45km - 1:59(4:29/km) 129/152bpm 27/27rpm 226/226W 13.42/15.55kmph 11) 0.31km - 1:12(3:49/km) 137/151bpm 27/28rpm 258/273W 16.02/16.57kmph 12) 0.22km - 1:00(4:34/km) 140/152bpm 28/28rpm 251/251W 13.21/16.11kmph 13) 1.98km - 8:03(4:04/km) 137/141bpm 22/23rpm 196/205W 14.83/15.06kmph Add a comment
Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19	Tue 20th Aug Aug 20
0mi, 10 Cross-Training - Walking TT timekeeping Add a comment 20mi, 1:05:06 Cycling - Turbo Trainer 8x3min(3min) === 1) 4.37km - 10:01(2:18/km) 125/154bpm 123cal 86/116rpm 205/431W 26.16/39.47kmph 2) 1.75km - 3:00(1:43/km) 146/152bpm 51cal 95/99rpm 286/350W 35.02/37.76kmph 3) 1.34km - 3:00(2:15/km) 131/152bpm 35cal 85/105rpm 197/483W 26.72/35.91kmph 4) 1.72km - 3:00(1:45/km) 146/152bpm 49cal 97/101rpm 277/320W 34.35/36.21kmph 5) 1.35km - 3:00(2:13/km) 132/151bpm 35cal 86/96rpm 196/341W 27.08/38.26kmph 6) 1.73km - 3:00(1:44/km) 146/155bpm 50cal 97/100rpm 278/317W 34.5/36.21kmph 7) 1.36km - 3:00(2:13/km) 134/153bpm 35cal 87/101rpm 197/369W 27.14/34.63kmph 8) 1.73km - 3:00(1:44/km) 148/161bpm 49cal 98/101rpm 278/384W 34.64/37.62kmph 9) 1.35km - 3:00(2:14/km) 140/160bpm 35cal 87/100rpm 195/443W 26.91/38.43kmph 10) 1.74km - 3:00(1:44/km) 150/161bpm 50cal 98/102rpm 278/369W 34.72/38.26kmph 11) 1.33km - 3:00(2:15/km) 137/156bpm 34cal 87/106rpm 192/282W 26.66/37.45kmph 12) 1.74km - 3:00(1:44/km) 151/160bpm 50cal 98/102rpm 278/386W 34.73/40.04kmph 13) 1.32km - 3:00(2:16/km) 137/156bpm 34cal 86/97rpm 190/323W 26.45/38.97kmph 14) 1.74km - 3:00(1:44/km) 150/157bpm 50cal 98/105rpm 278/364W 34.77/38.97kmph 15) 1.32km - 3:00(2:16/km) 147/160bpm 34cal 86/114rpm 191/363W 26.45/38.43kmph 16) 1.74km - 3:00(1:43/km) 154/161bpm 50cal 98/102rpm 279/357W 34.82/38.26kmph 17) 1.34km - 3:00(2:15/km) 139/158bpm 34cal 88/100rpm 193/278W 26.76/34.77kmph 18) 3.17km - 7:06(2:14/km) 133/136bpm 83cal 89/94rpm 197/235W 26.82/28.62kmph Add a comment 5.4mi, 24:43 Cycling - Commuting Split Summary === 1) 8.72km - 24:43(2:50/km) 259cal 21.17/33.79kmph Add a comment 5.6mi, 36:15 Cross-Training - Rowing - Indoor 2:00.6, steady r22 === 1) 1.24km - 4:59(4:02/km) 123/134bpm 22/30rpm 197/210W 14.82/15.17kmph 2) 1.24km - 5:00(4:01/km) 137/140bpm 21/22rpm 200/205W 14.94/15.05kmph 3) 0km - (1:23/km) 138/138bpm 21/22rpm 200/205W 14.92/14.92kmph 4) 1.24km - 5:00(4:02/km) 139/142bpm 21/22rpm 199/205W 14.91/15.06kmph 5) 1.24km - 4:59(4:01/km) 142/144bpm 22/22rpm 199/205W 14.93/15.07kmph 6) 1.25km - 5:00(4:00/km) 145/147bpm 22/23rpm 199/206W 14.93/15.08kmph 7) 1.24km - 5:00(4:02/km) 146/149bpm 22/23rpm 198/203W 14.9/15.01kmph 8) 1.24km - 5:00(4:02/km) 149/151bpm 22/23rpm 199/205W 14.93/15.06kmph 9) 0.32km - 1:18(4:08/km) 149/151bpm 23/24rpm 198/201W 14.89/14.97kmph Add a comment	0mi, 10 Cross-Training - Walking TT timekeeping Add a comment 52.5mi, 2:57:24 Cycling - Road Biking Split Summary === 1) 10km - 19:45(1:59/km) 107/131bpm 153cal 76/108rpm 129/549W 30.37/44.04kmph 2) 10km - 20:02(2:00/km) 117/136bpm 196cal 82/115rpm 163/411W 29.96/44.51kmph 3) 10km - 20:14(2:01/km) 118/135bpm 194cal 82/105rpm 160/351W 29.66/48.94kmph 4) 10km - 21:03(2:06/km) 121/137bpm 209cal 82/101rpm 166/405W 28.51/52.87kmph 5) 10km - 21:59(2:12/km) 121/138bpm 226cal 82/145rpm 172/378W 27.28/47.06kmph 6) 10km - 20:11(2:01/km) 118/135bpm 183cal 82/103rpm 152/413W 29.73/47.76kmph 7) 10km - 20:23(2:02/km) 124/135bpm 201cal 84/105rpm 165/344W 29.45/44.27kmph 8) 10km - 23:49(2:23/km) 126/146bpm 232cal 78/145rpm 163/542W 25.2/46.22kmph 9) 4.49km - 10:00(2:14/km) 116/133bpm 74cal 68/103rpm 125/619W 26.96/37.99kmph Add a comment	20.6mi, 1:07:31 Cycling - Turbo Trainer 5x6min (4min) === 1) 4.23km - 10:00(2:22/km) 114/120bpm 115cal 85/100rpm 193/297W 25.37/30kmph 2) 3.25km - 6:00(1:51/km) 137/142bpm 91cal 94/100rpm 253/270W 32.49/34.23kmph 3) 1.79km - 4:00(2:14/km) 125/143bpm 46cal 89/97rpm 192/272W 26.84/32.92kmph 4) 3.29km - 6:00(1:50/km) 142/145bpm 91cal 96/108rpm 254/333W 32.86/36.21kmph 5) 1.8km - 4:00(2:13/km) 129/146bpm 46cal 89/103rpm 194/298W 27.02/37.62kmph 6) 3.29km - 6:00(1:49/km) 144/147bpm 91cal 96/108rpm 255/309W 32.91/35.91kmph 7) 1.79km - 4:00(2:14/km) 130/147bpm 46cal 88/97rpm 193/287W 26.86/35.04kmph 8) 3.29km - 6:00(1:49/km) 146/149bpm 92cal 96/104rpm 256/315W 32.9/35.17kmph 9) 1.81km - 4:00(2:13/km) 134/149bpm 46cal 89/113rpm 196/297W 27.15/33.83kmph 10) 3.36km - 6:00(1:47/km) 149/155bpm 94cal 98/105rpm 262/305W 33.57/36.21kmph 11) 1.81km - 4:00(2:12/km) 137/155bpm 46cal 90/106rpm 195/291W 27.18/35.34kmph Add a comment 2.9mi, 13:17 Cycling - Commuting Split Summary === 1) 4.72km - 13:17(2:49/km) 131cal 21.32/25.83kmph Add a comment 6.2mi, 40:16 Cross-Training - Rowing - Indoor 2:00.6, Steady r22 === 1) 1.24km - 5:00(4:03/km) 121/132bpm 21/27rpm 199/206W 14.91/15.09kmph 2) 1.25km - 5:00(4:00/km) 134/137bpm 21/22rpm 201/205W 14.96/15.06kmph 3) 0km - (1:23/km) 136/136bpm 21/22rpm 201/205W 14.95/14.95kmph 4) 0km - (1:23/km) 136/136bpm 22/22rpm 201/201W 14.95/14.95kmph 5) 1.24km - 5:00(4:02/km) 139/141bpm 21/22rpm 199/204W 14.93/15.03kmph 6) 1.25km - 4:59(4:00/km) 143/145bpm 22/23rpm 200/204W 14.94/15.03kmph 7) 1.24km - 5:00(4:02/km) 145/148bpm 21/22rpm 199/204W 14.93/15.04kmph 8) 0km - (1:23/km) 148/148bpm 21/22rpm 199/204W 14.86/14.86kmph 9) 1.24km - 5:00(4:02/km) 148/150bpm 22/23rpm 199/203W 14.91/15.01kmph 10) 1.25km - 5:00(4:01/km) 151/153bpm 22/23rpm 199/204W 14.92/15.03kmph 11) 0.06km - 18(4:52/km) 150/151bpm 22/22rpm 196/198W 14.85/14.89kmph Add a comment	6.2mi, 25:54 Cycling - Recovery Split Summary === 1) 9.95km - 25:54(2:36/km) 207cal 70/96rpm 133/444W 23.07/39.03kmph Add a comment	68.3mi, 3:38:31 Cycling - Road Biking Split Summary === 1) 10km - 23:34(2:21/km) 120/140bpm 229cal 76/109rpm 162/524W 25.45/39.94kmph 2) 10km - 20:34(2:03/km) 127/141bpm 223cal 83/112rpm 181/460W 29.17/50.89kmph 3) 10km - 21:22(2:08/km) 125/146bpm 219cal 83/133rpm 171/489W 28.09/40.71kmph 4) 10km - 20:12(2:01/km) 127/155bpm 220cal 87/109rpm 182/346W 29.69/41.55kmph 5) 10km - 21:56(2:12/km) 133/144bpm 262cal 87/109rpm 199/632W 27.36/41.72kmph 6) 10km - 21:31(2:09/km) 129/143bpm 230cal 85/119rpm 178/461W 27.88/41.92kmph 7) 10km - 16:42(1:40/km) 121/138bpm 149cal 83/131rpm 150/511W 35.94/59.22kmph 8) 10km - 16:07(1:37/km) 135/141bpm 178cal 88/106rpm 185/593W 37.22/48.07kmph 9) 10km - 16:27(1:39/km) 141/146bpm 190cal 90/109rpm 193/573W 36.49/42.73kmph 10) 10km - 19:27(1:57/km) 142/152bpm 211cal 84/112rpm 181/554W 30.84/50.05kmph 11) 9.9km - 20:39(2:05/km) 133/149bpm 189cal 76/113rpm 153/698W 28.77/51.97kmph Add a comment	10mi, 37:53 Cycling - Road Biking From the lake === 1) 10km - 22:32(2:15/km) 105/125bpm 204cal 72/95rpm 151/406W 26.63/45.58kmph 2) 6.05km - 15:21(2:32/km) 108/122bpm 129cal 70/86rpm 140/526W 23.65/30.47kmph Add a comment 1.9mi, 54:56 Swimming - Open Water 1:47.2, A bit of cramp, cooler water (19.5°C) === 1) 0.5km - 8:34(17:09/km) 98cal 27/46rpm 3.5/5.3kmph 2) 0.5km - 8:55(17:50/km) 97cal 27/35rpm 3.37/4.93kmph 3) 0.5km - 9:10(18:19/km) 97cal 27/32rpm 3.28/5.33kmph 4) 0.5km - 9:13(18:25/km) 97cal 27/33rpm 3.26/5.16kmph 5) 0.5km - 8:55(17:50/km) 97cal 27/35rpm 3.37/5.72kmph 6) 0.5km - 8:48(17:36/km) 97cal 27/35rpm 3.41/5.67kmph 7) 0.07km - 1:22(18:27/km) 14cal 27/33rpm 3.25/4.71kmph Add a comment 8.3mi, 29:20 Cycling - Road Biking To the lake === 1) 10km - 21:14(2:07/km) 102/127bpm 166cal 73/96rpm 130/458W 28.26/41.62kmph 2) 3.4km - 8:06(2:23/km) 112/122bpm 76cal 79/95rpm 158/310W 25.19/29.06kmph Add a comment 5.2mi, 23:31 Cycling - Road Biking Split Summary === 1) 8.38km - 23:31(2:48/km) 249cal 21.38/30.94kmph Add a comment	45.3mi, 2:27:29 Cycling - Road Biking Split Summary === 1) 10km - 22:44(2:16/km) 113/143bpm 206cal 72/124rpm 151/498W 26.4/51.46kmph 2) 10km - 18:17(1:50/km) 115/128bpm 184cal 84/111rpm 168/409W 32.8/49.45kmph 3) 10km - 20:21(2:02/km) 118/131bpm 216cal 81/103rpm 177/343W 29.48/47.13kmph 4) 10km - 19:06(1:55/km) 119/174bpm 202cal 82/100rpm 177/327W 31.4/64.76kmph 5) 10km - 18:48(1:53/km) 119/130bpm 196cal 83/97rpm 174/328W 31.91/42.69kmph 6) 10km - 20:04(2:00/km) 124/132bpm 224cal 84/101rpm 187/408W 29.9/34.83kmph 7) 10km - 21:03(2:06/km) 122/139bpm 215cal 78/99rpm 170/559W 28.5/47.1kmph 8) 2.96km - 7:05(2:24/km) 111/134bpm 49cal 65/106rpm 116/479W 25.08/46.56kmph Add a comment 4.4mi, 19:54 Cycling - Road Biking Split Summary === 1) 7.11km - 19:54(2:48/km) 217cal 21.43/35.91kmph Add a comment 6.2mi, 40:06 Cross-Training - Rowing - Indoor As 4min/1min. av 2:00.0 === 1) 1.24km - 4:59(4:02/km) 123/136bpm 21/31rpm 200/226W 14.89/15.54kmph 2) 1.25km - 5:01(4:00/km) 135/141bpm 22/25rpm 204/233W 15.01/15.71kmph 3) 1.25km - 5:00(4:00/km) 138/145bpm 22/26rpm 203/243W 14.99/15.93kmph 4) 1.25km - 5:00(4:00/km) 141/148bpm 22/26rpm 204/236W 15/15.78kmph 5) 1.25km - 1(/km) 141/148bpm 24/24rpm 179/179W 15/15.78kmph 6) 1.25km - 5:00(4:00/km) 145/152bpm 22/29rpm 203/244W 14.99/15.96kmph 7) 1.25km - 5:00(4:00/km) 148/154bpm 22/27rpm 204/244W 15.01/15.96kmph 8) 1.26km - 5:00(3:58/km) 150/158bpm 22/27rpm 206/235W 15.07/15.76kmph 9) 0km - (1:23/km) 141/141bpm 22/27rpm 206/235W 13.97/13.97kmph 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	Date	Result	WAVA
Combe II (Mota-vation Series race 4)	25 Jul		0.00%
Haytor Heller	13 Jul	58:09	52.67%
Combe (Mota-vation Series race 3)	27 Jun		0.00%
Dorney Lake 6 Hour Challenge	13 Jun	72 / km	0.00%
Otmoor Challenge	8 Jun	1:33:59	73.76%
Bletchingdon (Mota-vation Series race 2)	30 May		0.00%
British Masters Road Relays	18 May		0.00%
Chalgrove Festival 10k	6 May	41:59	75.55%
Charlton-on-Otmoor (Mota-vation Series race 1)	2 May		0.00%
London Marathon	28 Apr	3:06:38	77.49%
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 5km	26 Dec	20:49	72.01%
Aylesbury Boxing Day 1 mile	26 Dec	6:18	68.43%
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%

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