Oranj M50
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Races
86 -
Miles
8321 -
Miles
292 -
Miles
31658 -
WAVA
80.49% -
Mile
5:48 -
5k
19:24 -
5M
31:19 -
10k
36:48 -
10M
1:02:48 -
Half
1:16:55 -
20M
2:20:39 -
Mara
2:45:27 -
20k
29:00 -
40k
59:05 -
400m
7:04 -
750m
10:23
About Me
AKA Howard Waller. A good runner in my teens with a preference for the longer events, but shin splints blighted my 20s until I discovered cycling in my 30s. Have inevitably done the odd triathlon or two (I did my first one in 1985), and seem to be quite good at that. Have lately picked up orienteering again, after 25 years away. My favourite colour is orange.
Current Status
Fat. Wheezy.
Planned Races
| 17 Mar 19 | Gloucester 20 |
| 07 Apr 19 | White Horse Half Marathon |
| 28 Apr 19 | London Marathon |
| 14 Sep 19 | Chiltern Wonderland 50 |
Groups
This user is a member of 1500 miles in 2018, 1500 miles in 2019, Abingdon 2018 Runners, Abingdon Marathon , Conquercise Game, Fetch Bikers ♠, Fetch Orienteers, FetchPoint Game, GPS Users, IronFetchies, New Batch of Fetch Vests, New Fetch Game, Over 50s Club, Raynaud's Syndrome, Run The Sum 2018, Single Fetchies, smiley codes, Sub-3 hour marathon, Swimmers, Swimming Hat of Awesomeness, Team Roughskin, UTMOST, VLM RunnersMember of the Month
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Twitter Feed
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RT @camillemcmillan: this was tweeted by the ever great tweeter @davidguenel the other day. It is a goal, I see my self as that man..... ht…8:33pm, 15th Feb 2019
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@Plastic_Peloton Decent bikes but they rotted around the lugs. Looks like that one's got the same disease4:31pm, 10th Feb 2019
Buddies
| Dist | Race | Best | Pace | WAVA | Races | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | OUAC & BMC Iffley Festival of Miles1mi | 5:48 | 5:48 | 74.94 | 2 | 6:18 | 5:48 | ||||||||
| 3mi | Oxford Sri Chinmoy Self Transcendence Race 13mi | 17:59 | 6:00 | 80.49 | 1 | 17:59 | |||||||||
| 5km | Cumnor Royal British Legion 5k5km | 19:24 | 6:15 | 77.27 | 8 | 19:32 | 19:24 | ||||||||
| 5.2km | Oxfordshire County Road Relays5.2km | 20:05 | 6:13 | 77.62 | 1 | 20:05 | |||||||||
| 3.6mi | Teddy Hall Relays3.6mi | 23:25 | 6:30 | 72.40 | 1 | 23:25 | |||||||||
| 4mi | Charlton-on-Otmoor (Mota-Vation Series Race 1)4mi | 25:50 | 6:28 | 70.66 | 4 | 25:50 | 27:41 | 27:16 | |||||||
| 4.1mi | Charlton-on-Otmoor (Mota-Vation Series Race 1)4.1mi | 23:39 | 5:46 | 78.23 | 5 | 24:58 | 24:42 | 26:34 | 26:30 | ||||||
| 4.3mi | Bletchingdon (Mota-Vation Series Race 2)4.3mi | 25:52 | 6:04 | 74.32 | 1 | ||||||||||
| 5mi | Didcot 55mi | 31:19 | 6:16 | 79.12 | 1 | 31:19 | |||||||||
| 6mi | Hornton Classic 66mi | 40:49 | 6:48 | 73.81 | 1 | 40:49 | |||||||||
| 10km | Oxford Town & Gown 10k10km | 36:48 | 5:55 | 72.96 | 12 | 39:40 | 40:42 | 40:46 | 39:27 | 38:50 | |||||
| 10mi | Maidenhead Easter 1010mi | 1:02:48 | 6:17 | 73.50 | 5 | 1:06:17 | 1:05:42 | 1:05:21 | 1:05:39 | ||||||
| 12.1mi | Woodstock 1212.1mi | 1:25:55 | 7:06 | 73.02 | 1 | 1:25:55 | |||||||||
| 13.1mi | Milton Keynes Half Marathon13.1mi | 1:16:55 | 5:52 | 78.78 | 16 | 1:26:21 | 1:31:40 | 1:29:08 | 1:31:26 | 1:31:00 | 1:28:19 | 1:27:15 | 1:28:01 | ||
| 20mi | Gloucester 2020mi | 2:20:39 | 7:02 | 74.64 | 4 | 2:26:28 | 2:30:16 | 2:20:39 | |||||||
| 26.2mi | Abingdon Marathon26.2mi | 2:45:27 | 6:19 | 77.40 | 7 | 3:10:41 | 3:14:22 | 3:16:00 | 3:03:50 | 2:58:19 | 3:05:20 | ||||
| 43.5mi | Thames Trot43.5mi | 6:58:08 | 9:37 | 54.40 | 1 | 6:58:08 | |||||||||
| 45mi | Country to Capital45mi | 6:22:54 | 8:31 | 63.12 | 1 | 6:22:54 |
2019 |
Date | Result | WAVA |
| Fred Hughes 10 | 20 Jan | 0.00% | |
2018 |
Date | Result | WAVA |
| Abingdon Marathon | 21 Oct | 3:05:20 | 78.04% |
| Cricklade Half Marathon | 7 Oct | 1:28:01 | 78.76% |
| Watford Half Marathon | 4 Feb | 1:32:34 | 74.23% |
2017 |
Date | Result | WAVA |
| Alchester 5k | 15 Aug | 19:30 | 77.50% |
| Bredon's Hardwick Triathlon | 13 Aug | 10:23 / 40:43 / 19:56 | 0.00% |
| Bearbrook 10k | 6 Aug | 41:28 | 75.86% |
| OUAC & BMC Iffley Festival of Miles | 29 Jul | 5:48 | 74.94% |
| Waddesdon Manor Summer 5K | 19 Jul | 20:20 | 73.72% |
| Hornton Classic 6 | 15 Jul | 40:49 | 73.81% |
| Bedfordshire Triathlon | 9 Jul | 28:35 / 59:05 / 46:56 | 0.00% |
| Didcot 5 | 2 Jul | 31:19 | 79.12% |
| Cumnor Royal British Legion 5k | 17 Jun | 19:24 | 77.27% |
| Otmoor Challenge | 3 Jun | 1:31:35 | 74.38% |
| Wantage Triathlon | 28 May | 13:33 / 58:32 / 50:30 | 0.00% |
| Bletchingdon (Mota-vation Series race 2) | 25 May | 27:16 | 70.78% |
| Oxford Town and Gown 10k | 14 May | 38:50 | 80.34% |
| Oxford Sri Chinmoy Self Transcendence Race 1 | 8 May | 17:59 | 80.49% |
| Oxfordshire County Road Relays | 30 Apr | 20:05 | 77.62% |
| Charlton-on-Otmoor (Mota-vation Series race 1) | 27 Apr | 26:30 | 76.67% |
| London Marathon | 23 Apr | 2:58:19 | 79.63% |
| White Horse Half Marathon | 9 Apr | 1:27:15 | 78.07% |
| Abingdon parkrun | 1 Apr | 20:13 | 74.14% |
| Fleet Half Marathon | 19 Mar | 1:28:00 | 77.41% |
2016 |
Date | Result | WAVA |
| Aylesbury Boxing Day 1 mile | 26 Dec | 6:18 | 68.43% |
| Aylesbury Boxing Day 5km | 26 Dec | 20:49 | 72.01% |
| Andy Reading Memorial 10k | 11 Dec | 41:18 | 75.54% |
| Watford Autumn 10K | 27 Nov | 42:08 | 74.05% |
| Abingdon Marathon | 23 Oct | 0.00% | |
| Chiltern Cross Country League Race 1 Senior Men | 15 Oct | 37:44 | 82.68% |
| Cricklade Half Marathon | 2 Oct | 1:28:59 | 76.55% |
| Woodstock 12 | 24 Sep | 1:25:55 | 73.02% |
| Oxford parkrun | 30 Jul | 19:43 | 76.02% |
| Great Team Relay | 14 Jul | 19:32 | 76.12% |
| Oxford Town and Gown 10k | 15 May | 39:27 | 78.45% |
| St Neots standard distance triathlon | 8 May | 24:59 / 59:53 / 45:00 | 0.00% |
| London Marathon | 24 Apr | 3:03:50 | 76.55% |
| Maidenhead Easter 10 | 25 Mar | 1:05:39 | 77.42% |
| Gloucester 20 | 13 Mar | 2:20:39 | 74.64% |
| Coventry Half Marathon | 28 Feb | 1:28:19 | 76.46% |
| Oxford parkrun | 27 Feb | 20:51 | 71.31% |
| Chiltern XC League Senior & Veteran Men's Race | 13 Feb | 0.00% | |
| Country to Capital | 16 Jan | 6:22:54 | 63.12% |
2015 |
Date | Result | WAVA |
| Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men | 7 Nov | 44:52 | 68.98% |
| Oxford Half Marathon | 11 Oct | 1:31:00 | 74.21% |
| OxfordTri Sprint Triathlon | 31 Aug | 7:04 / 37:58 / 22:42 | 0.00% |
| Grafman Middle Distance Triathlon | 28 Jun | 30:28 / 2:22:49 / 1:41:01 | 0.00% |
| Bala Middle Distance Triathlon | 7 Jun | / / | 0.00% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 30 Apr | 26:34 | 75.25% |
| Gloucester 20 | 8 Mar | 2:30:16 | 69.25% |
| Portsmouth Coastal Half Marathon | 22 Feb | 1:35:46 | 69.92% |
| Bramley 20 | 15 Feb | 2:33:36 | 67.75% |
| Chiltern League Milton Keynes | 10 Jan | 40:06 | 60.79% |
2014 |
Date | Result | WAVA |
| Oxford Town & Gown 10k | 11 May | 40:46 | 74.70% |
| London Marathon | 13 Apr | 3:16:00 | 70.52% |
| Gloucester 20 | 16 Mar | 2:26:28 | 70.43% |
| Teddy Hall Relays | 12 Mar | 23:25 | 72.40% |
| Oxford Mail League Round 5: Harwell (Men) | 2 Mar | 38:55 | 65.65% |
| chiltern league campbell park | 8 Feb | 37:19 | 64.81% |
| Watford Half Marathon | 2 Feb | 1:31:26 | 72.61% |
2013 |
Date | Result | WAVA |
| Eynsham 10k | 24 Nov | 41:17 | 73.76% |
| The Thame Triathlon | 14 Jul | 7:04 / 29:00 / 21:19 | 0.00% |
| Oxford Town and Gown | 12 May | 40:42 | 74.22% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 2 May | 27:41 | 67.50% |
| Thames Trot | 2 Feb | 6:58:08 | 54.40% |
2012 |
Date | Result | WAVA |
| Luton Marathon | 18 Nov | 3:14:22 | 70.49% |
| Oxford Half Marathon | 14 Oct | 1:29:08 | 73.86% |
| Challenge Roth | 8 Jul | 58:50 / 5:09:44 / 3:26:33 | 0.00% |
| Oxford Town & Gown 10k | 13 May | 39:40 | 75.56% |
| Maidenhead Easter 10 | 6 Apr | 1:05:21 | 75.24% |
2011 |
Date | Result | WAVA |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 5 May | 24:42 | 78.41% |
| Maidenhead Easter 10 | 22 Apr | 1:05:42 | 74.24% |
2010 |
Date | Result | WAVA |
| Chippenham Half Marathon | 12 Sep | 1:33:47 | 69.04% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 6 May | 25:50 | 70.66% |
| Watford Half Marathon | 7 Feb | 1:31:40 | 70.05% |
2009 |
Date | Result | WAVA |
| Luton Marathon | 6 Dec | 3:10:41 | 70.00% |
| Chippenham Half Marathon | 13 Sep | 1:26:21 | 74.36% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 7 May | 24:58 | 76.38% |
| Maidenhead Easter 10 | 10 Apr | 1:06:17 | 72.40% |
| Watford Half Marathon | 1 Feb | 1:27:52 | 72.49% |
2008 |
Date | Result | WAVA |
| Headington 10K | 31 Aug | 38:15 | 76.56% |
2005 |
Date | Result | WAVA |
| Bletchingdon (Mota-Vation Series Race 2) | 2 Jun | 25:52 | 74.32% |
| Oxford Town & Gown 10K | 15 May | 36:56 | 76.92% |
| Charlton-on-Otmoor (Mota-Vation Series Race 1) | 5 May | 23:39 | 78.23% |
2004 |
Date | Result | WAVA |
| Bletchingdon (Mota-vation Series race 2) | 3 Jun | 27:13 | 64.09% |
| Maidenhead Easter 10 | 9 Apr | 1:02:48 | 73.50% |
1990 |
Date | Result | WAVA |
| Oxford Town & Gown 10k | 13 May | 36:48 | 72.96% |
1984 |
Date | Result | WAVA |
| Abingdon Marathon | 6 May | 2:45:27 | 77.40% |
| Milton Keynes Half Marathon | 8 Apr | 1:16:55 | 78.78% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2019 | 20 | 70 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 90 |
| 2019 | 657 | 245 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 903 |
| 2019 | 4.1 | 1.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5.7 |
| 2018 | 238 | 266 | 86 | 11 | 57 | 37 | 89 | 125 | 196 | 172 | 193 | 134 | 1604 |
| 2018 | 229 | 130 | 600 | 1174 | 1176 | 1398 | 1581 | 1301 | 918 | 802 | 611 | 802 | 10721 |
| 2018 | 5.6 | 2 | 5.5 | 4.2 | 5.9 | 6.6 | 11.5 | 6.9 | 6.5 | 3.6 | 6 | 5.9 | 70.2 |
| 2017 | 33 | 104 | 315 | 232 | 235 | 125 | 250 | 159 | 27 | 99 | 221 | 210 | 2009 |
| 2017 | 546 | 553 | 296 | 288 | 526 | 690 | 514 | 504 | 401 | 472 | 108 | 325 | 5224 |
| 2017 | 5.7 | 1.9 | 7 | 1.7 | 9.6 | 9.6 | 10.1 | 8.1 | 0 | 4.9 | 1.9 | 5.4 | 65.9 |
| 2016 | 271 | 188 | 245 | 136 | 153 | 131 | 125 | 145 | 218 | 183 | 155 | 289 | 2238 |
| 2016 | 112 | 212 | 414 | 668 | 576 | 850 | 903 | 1084 | 238 | 225 | 260 | 114 | 5656 |
| 2016 | 5.4 | 3.5 | 5.8 | 5.6 | 9 | 5.8 | 5.2 | 4 | 3.2 | 3.3 | 0 | 0 | 50.8 |
| 2015 | 148 | 188 | 44 | 34 | 68 | 39 | 17 | 54 | 125 | 151 | 185 | 288 | 1341 |
| 2015 | 310 | 305 | 1058 | 953 | 1048 | 568 | 1382 | 1376 | 424 | 461 | 237 | 106 | 8227 |
| 2015 | 9.5 | 8 | 8 | 9.9 | 11.1 | 13.3 | 7.6 | 6.6 | 8.2 | 5.3 | 3.9 | 3.9 | 95.2 |
| 2014 | 205 | 172 | 131 | 68 | 81 | 12 | 111 | 63 | 0 | 0 | 41 | 100 | 983 |
| 2014 | 0 | 80 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 409 | 331 | 820 |
| 2014 | 0 | 2.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.2 |
| 2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 7 | 17 |
| 2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 14 | 25 | 39 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 107 | 0 | 0 | 107 |
| 1990 | 1.9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.9 |
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Sun 20th Jan
Jan 20
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Mon 21st Jan
Jan 21
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Tue 22nd Jan
Jan 22
|
Wed 23rd Jan
Jan 23
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Thu 24th Jan
Jan 24
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Fri 25th Jan
Jan 25
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Sat 26th Jan
Jan 26
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|
3.1mi,
25:15 Running - Easy
Split Summary
=== 1) 2km - 10:12(5:06/km) 131/138bpm 137cal 11.76/12.46kmph 2) 2km - 9:51(4:55/km) 135/143bpm 135cal 12.19/13.3kmph 3) 1.02km - 5:12(5:07/km) 140/145bpm 76cal 11.74/12.87kmph  Add a comment
8.5mi,
37:42Cycling - Road Biking
Split Summary
=== 1) 10km - 26:25(2:38/km) 299cal 22.72/33.89kmph 2) 3.62km - 11:18(3:07/km) 107cal 19.23/37.72kmph Add a comment
24.9mi,
1:24:30Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:42(2:14/km) 79/125bpm 78cal 89/96rpm 195/278W 26.86/28.89kmph 2) 3km - 6:22(2:07/km) 125/128bpm 74cal 92/97rpm 194/239W 28.31/30.5kmph 3) 3km - 6:21(2:07/km) 124/131bpm 73cal 92/97rpm 192/222W 28.31/30.43kmph 4) 3km - 6:17(2:06/km) 126/133bpm 73cal 93/102rpm 195/252W 28.65/32.55kmph 5) 3km - 6:16(2:05/km) 128/133bpm 73cal 93/101rpm 195/259W 28.72/31.74kmph 6) 3km - 6:15(2:05/km) 129/133bpm 73cal 94/100rpm 195/234W 28.81/31.27kmph 7) 3km - 6:12(2:04/km) 129/133bpm 73cal 94/99rpm 196/249W 29.01/31.84kmph 8) 3km - 6:14(2:05/km) 130/135bpm 72cal 94/98rpm 195/227W 28.89/31.84kmph 9) 3km - 6:18(2:06/km) 129/135bpm 72cal 93/103rpm 192/258W 28.61/33.83kmph 10) 3km - 6:16(2:05/km) 130/135bpm 72cal 93/102rpm 194/253W 28.69/31.94kmph 11) 3km - 6:16(2:05/km) 130/138bpm 73cal 93/103rpm 194/261W 28.7/32.68kmph 12) 3km - 6:20(2:07/km) 129/135bpm 72cal 93/101rpm 192/237W 28.43/32.45kmph 13) 3km - 6:19(2:06/km) 131/137bpm 72cal 93/99rpm 192/245W 28.52/32.18kmph 14) 1.12km - 2:22(2:07/km) 132/137bpm 27cal 93/102rpm 191/246W 28.42/30.74kmph Add a comment |
18.7mi,
1:02:30 Cycling - Turbo Trainer
Great, completely lost my voice and can only speak in a whisper
=== 1) 3km - 6:38(2:13/km) 115/122bpm 79cal 85/101rpm 198/309W 27.14/30.74kmph 2) 3km - 6:18(2:06/km) 120/124bpm 75cal 87/93rpm 201/245W 28.58/30.74kmph 3) 3km - 6:15(2:05/km) 122/125bpm 75cal 88/95rpm 202/255W 28.78/31.27kmph 4) 3km - 6:16(2:05/km) 123/129bpm 74cal 88/97rpm 200/294W 28.76/33.56kmph 5) 3km - 6:09(2:03/km) 124/130bpm 74cal 89/93rpm 203/239W 29.24/31.74kmph 6) 3km - 6:08(2:03/km) 125/130bpm 74cal 89/96rpm 202/239W 29.38/32.18kmph 7) 3km - 6:05(2:02/km) 126/131bpm 74cal 90/97rpm 203/250W 29.55/32.55kmph 8) 3km - 6:06(2:02/km) 127/131bpm 73cal 90/98rpm 201/261W 29.49/32.92kmph 9) 3km - 6:10(2:03/km) 127/134bpm 72cal 89/96rpm 197/278W 29.2/32.79kmph 10) 3km - 6:10(2:03/km) 127/133bpm 72cal 89/95rpm 196/275W 29.15/31.84kmph 11) 0.12km - 15(1:58/km) 126/126bpm 2cal 90/93rpm 182/207W 30.48/29.56kmph Add a comment
4.7mi,
21:06Cycling - Road Biking
Split Summary
=== 1) 7.51km - 21:06(2:49/km) 224cal 21.36/28.22kmph Add a comment |
4.8mi,
22:25 Cycling - Commuting
Split Summary
=== 1) 7.71km - 22:25(2:54/km) 244cal 20.64/34.53kmph Add a comment |
4.2mi,
19:39 Cycling - Commuting
Free Solo at the UPP
=== 1) 6.38km - 19:39(3:05/km) 187cal 19.46/30.4kmph Add a comment |
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|
18.7mi,
1:02:50 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:39(2:13/km) 111/117bpm 77cal 85/90rpm 193/261W 27.06/29.66kmph 2) 3km - 6:19(2:06/km) 117/120bpm 73cal 87/92rpm 194/233W 28.46/30.84kmph 3) 3km - 6:16(2:05/km) 120/125bpm 73cal 88/94rpm 196/237W 28.75/32.45kmph 4) 3km - 6:15(2:05/km) 122/129bpm 73cal 88/93rpm 194/258W 28.78/31.17kmph 5) 3km - 6:13(2:04/km) 124/128bpm 72cal 88/95rpm 195/271W 28.93/31.37kmph 6) 3km - 6:12(2:04/km) 126/132bpm 72cal 88/93rpm 195/317W 29.01/31.61kmph 7) 3km - 6:11(2:04/km) 127/133bpm 72cal 89/95rpm 195/242W 29.13/32.31kmph 8) 3km - 6:12(2:04/km) 127/134bpm 72cal 88/95rpm 195/239W 29.03/32.31kmph 9) 3km - 6:08(2:03/km) 128/135bpm 72cal 89/96rpm 197/252W 29.33/33.05kmph 10) 3km - 6:08(2:03/km) 127/131bpm 72cal 89/97rpm 198/236W 29.34/31.84kmph 11) 0.13km - 15(2:03/km) 127/127bpm 2cal 89/91rpm 193/205W 29.23/29.29kmph Add a comment
4.1mi,
20:12Cycling - Commuting
Split Summary
=== 1) 6.59km - 20:12(3:04/km) 197cal 19.57/29.83kmph Add a comment |
4.7mi,
30:07 Cross-Training - Rowing - Indoor
2:00.2. Steady r22
=== 1) 1.25km - 5:00(4:00/km) 123/135bpm 21/26rpm 202/228W 14.96/15.6kmph 2) 1.24km - 5:00(4:01/km) 137/141bpm 21/22rpm 200/207W 14.95/15.11kmph 3) 1.25km - 5:00(4:00/km) 141/144bpm 21/22rpm 202/207W 15/15.11kmph 4) 1.25km - 5:00(4:00/km) 144/146bpm 21/22rpm 203/209W 15.01/15.16kmph 5) 1.25km - 5:00(4:00/km) 147/149bpm 22/23rpm 202/224W 15/15.51kmph 6) 1.25km - 5:00(4:00/km) 149/151bpm 22/23rpm 202/207W 14.99/15.11kmph 7) 0.02km - 9(6:20/km) 149/150bpm 30/32rpm 180/194W 14.45/14.78kmph Add a comment
45.4mi,
2:39:35Cycling - Road Biking
Edited +1km to 73km for the missing Garmin freeze bit.
=== 1) 10km - 25:25(2:33/km) 127/142bpm 244cal 72/101rpm 160/408W 23.6/37.72kmph 2) 10km - 22:04(2:12/km) 131/141bpm 238cal 79/106rpm 180/337W 27.18/50.28kmph 3) 10km - 21:53(2:11/km) 131/139bpm 238cal 81/100rpm 181/334W 27.42/35.44kmph 4) 10km - 20:36(2:04/km) 126/141bpm 219cal 81/178rpm 177/353W 29.13/35.51kmph 5) 10km - 19:34(1:57/km) 124/132bpm 195cal 82/100rpm 167/318W 30.65/38.33kmph 6) 10km - 21:17(2:08/km) 123/134bpm 204cal 78/101rpm 160/669W 28.2/40.74kmph 7) 10km - 23:19(2:20/km) 118/135bpm 190cal 72/100rpm 136/455W 25.73/46.12kmph 8) 2.08km - 5:26(2:37/km) 123/134bpm 47cal 69/94rpm 145/634W 22.94/37.02kmph Add a comment |
|
Sun 27th Jan
Jan 27
|
Mon 28th Jan
Jan 28
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Tue 29th Jan
Jan 29
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Wed 30th Jan
Jan 30
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Thu 31st Jan
Jan 31
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Fri 1st Feb
Feb 1
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Sat 2nd Feb
Feb 2
|
|
25.8mi,
1:33:52 Cycling - Road Biking
Split Summary
=== 1) 10km - 22:21(2:14/km) 119/140bpm 195cal 73/137rpm 146/540W 26.86/38.97kmph 2) 10km - 19:47(1:59/km) 125/135bpm 188cal 78/152rpm 159/484W 30.33/37.99kmph 3) 10km - 22:25(2:15/km) 128/141bpm 228cal 77/101rpm 170/354W 26.77/44.78kmph 4) 10km - 24:41(2:28/km) 134/142bpm 289cal 81/100rpm 196/385W 24.31/40.91kmph 5) 1.56km - 4:40(2:59/km) 131/140bpm 45cal 70/95rpm 162/386W 20.15/32.99kmph Add a comment
4.7mi,
37:21Running - Easy
Wheezy
=== 1) 2km - 9:47(4:53/km) 137/144bpm 143cal 12.27/13.74kmph 2) 2km - 9:58(4:59/km) 142/147bpm 154cal 12.05/12.87kmph 3) 2km - 9:46(4:53/km) 138/146bpm 142cal 12.28/14.21kmph 4) 1.52km - 7:50(5:10/km) 148/152bpm 124cal 11.61/12.16kmph Add a comment |
7.8mi,
50:30 Cross-Training - Rowing - Indoor
2x90s easy and the odd coughing fit or two.
=== 1) 1.24km - 5:01(4:03/km) 120/131bpm 22/68rpm 201/223W 14.91/15.49kmph 2) 0km - (1:03/km) 131/131bpm 22/68rpm 201/223W 15.01/15.01kmph 3) 1.26km - 5:00(3:59/km) 140/143bpm 21/22rpm 204/208W 15.03/15.14kmph 4) 1.25km - 4:59(4:00/km) 142/145bpm 21/22rpm 202/209W 14.99/15.16kmph 5) 1.22km - 5:00(4:07/km) 143/147bpm 21/22rpm 187/208W 14.59/15.12kmph 6) 1.25km - 5:00(3:59/km) 144/148bpm 21/28rpm 203/238W 15.01/15.83kmph 7) 0km - (1:03/km) 147/147bpm 21/28rpm 203/238W 15.03/15.03kmph 8) 1.25km - 5:00(4:01/km) 151/152bpm 22/23rpm 201/207W 14.97/15.1kmph 9) 1.21km - 5:00(4:08/km) 145/153bpm 21/27rpm 184/240W 14.49/15.88kmph 10) 1.25km - 5:00(4:01/km) 152/154bpm 22/23rpm 201/206W 14.96/15.07kmph 11) 0.11km - 28(4:24/km) 152/153bpm 25/33rpm 199/204W 14.93/15.04kmph Add a comment
3.8mi,
17:29Cycling - Road Biking
Split Summary
=== 1) 6.09km - 17:29(2:52/km) 181cal 20.89/31.98kmph Add a comment |
18.7mi,
1:01:20 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:27(2:09/km) 119/125bpm 77cal 88/97rpm 199/289W 27.88/30.94kmph 2) 3km - 6:04(2:01/km) 127/132bpm 73cal 90/96rpm 202/258W 29.66/33.29kmph 3) 3km - 6:00(2:00/km) 130/134bpm 73cal 91/114rpm 203/302W 30.01/36.35kmph 4) 3km - 6:03(2:01/km) 131/136bpm 72cal 91/98rpm 199/266W 29.73/32.45kmph 5) 3km - 6:03(2:01/km) 131/136bpm 72cal 90/96rpm 199/234W 29.71/32.45kmph 6) 3km - 6:03(2:01/km) 132/140bpm 71cal 91/104rpm 197/264W 29.75/36.04kmph 7) 3km - 6:03(2:01/km) 132/137bpm 71cal 91/98rpm 196/234W 29.73/32.68kmph 8) 3km - 6:05(2:02/km) 132/138bpm 70cal 90/98rpm 194/252W 29.6/33.96kmph 9) 3km - 6:09(2:03/km) 131/138bpm 70cal 89/99rpm 190/246W 29.26/34.9kmph 10) 3km - 6:07(2:02/km) 132/137bpm 70cal 90/101rpm 192/257W 29.42/35.04kmph 11) 0.11km - 14(2:02/km) 133/134bpm 2cal 90/92rpm 175/194W 29.53/29.29kmph Add a comment
5mi,
39:00Running - Steady-State
Split Summary
=== 1) 2km - 9:37(4:49/km) 139/148bpm 139cal 12.47/15.35kmph 2) 2km - 9:41(4:51/km) 146/152bpm 147cal 12.39/13.67kmph 3) 2km - 9:39(4:49/km) 149/155bpm 148cal 12.45/15.72kmph 4) 2km - 9:58(4:59/km) 153/157bpm 156cal 12.05/14.28kmph 5) 0.02km - 5(4:07/km) 147/148bpm 1cal 14.59/14.21kmph Add a comment |
20.6mi,
1:08:11 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:24(2:08/km) 72cal 88/101rpm 187/282W 28.09/30.94kmph 2) 3km - 6:12(2:04/km) 73cal 88/95rpm 196/245W 29/31.37kmph 3) 3km - 6:09(2:03/km) 72cal 89/94rpm 196/231W 29.25/31.74kmph 4) 3km - 6:06(2:02/km) 71cal 90/94rpm 196/254W 29.49/32.18kmph 5) 3km - 6:08(2:03/km) 71cal 89/96rpm 195/258W 29.37/31.84kmph 6) 3km - 6:10(2:03/km) 72/72bpm 71cal 89/93rpm 194/232W 29.2/31.84kmph 7) 3km - 6:09(2:03/km) 72/72bpm 71cal 89/96rpm 194/238W 29.27/32.18kmph 8) 3km - 6:09(2:03/km) 72/72bpm 71cal 89/100rpm 194/266W 29.28/34.5kmph 9) 3km - 6:10(2:03/km) 72/72bpm 71cal 89/98rpm 192/280W 29.16/33.19kmph 10) 3km - 6:11(2:04/km) 72/72bpm 71cal 89/96rpm 192/252W 29.13/33.05kmph 11) 3km - 6:07(2:02/km) 72/72bpm 71cal 90/96rpm 194/236W 29.42/32.55kmph 12) 0.13km - 15(2:00/km) 72/72bpm 2cal 89/91rpm 177/195W 30.01/29.19kmph Add a comment
4.5mi,
19:20Cycling - Commuting
Extended ride to the sorting office
=== 1) 7.26km - 19:20(2:40/km) 230cal 22.53/37.86kmph Add a comment |
8.7mi,
56:27 Cross-Training - Rowing - Indoor
As 4min r23/24 (1min r19), av. 2:00.8.
=== 1) 1.24km - 5:00(4:01/km) 123/135bpm 21/28rpm 200/234W 14.89/15.74kmph 2) 1.25km - 5:00(4:01/km) 137/146bpm 21/26rpm 201/233W 14.94/15.71kmph 3) 1.24km - 5:00(4:02/km) 141/146bpm 22/109rpm 200/239W 14.89/15.84kmph 4) 0km - 1(8:20/km) 132/132bpm 20/20rpm 162/162W 13.94/13.94kmph 5) 1.25km - 4:59(4:00/km) 143/149bpm 22/26rpm 203/241W 15/15.88kmph 6) 1.25km - (/km) 143/149bpm 22/26rpm 203/241W 15/15.88kmph 7) 0.01km - (42/km) 135/135bpm 22/26rpm 203/241W 14.67/14.67kmph 8) 0km - (1:23/km) 134/134bpm 22/25rpm 200/236W 13.55/13.55kmph 9) 1.25km - 4:59(4:00/km) 146/152bpm 22/29rpm 203/243W 14.98/15.94kmph 10) 1.25km - (/km) 146/152bpm 22/29rpm 203/243W 14.98/15.94kmph 11) 0km - (1:03/km) 138/138bpm 21/21rpm 159/159W 13.83/13.83kmph 12) 1.23km - 5:00(4:03/km) 148/154bpm 22/28rpm 197/248W 14.83/16.03kmph 13) 1.24km - 5:00(4:02/km) 149/156bpm 22/28rpm 197/243W 14.83/15.93kmph 14) 1.24km - 5:00(4:03/km) 151/157bpm 24/134rpm 199/239W 14.86/15.85kmph 15) 1.24km - 1(/km) 151/157bpm 24/24rpm 162/162W 14.86/15.85kmph 16) 1.24km - 1(/km) 139/139bpm 24/24rpm 162/162W 13.92/13.92kmph 17) 0.36km - 1:31(4:11/km) 146/154bpm 37/191rpm 201/243W 14.87/15.94kmph Add a comment
3.7mi,
29:20Running - Steady-State
Split Summary
=== 1) 2km - 9:57(4:58/km) 141/150bpm 145cal 12.07/20.05kmph 2) 2km - 9:30(4:45/km) 143/149bpm 142cal 12.63/13.98kmph 3) 2km - 9:47(4:53/km) 144/150bpm 145cal 12.27/13.27kmph 4) 0.02km - 6(4:45/km) 146/146bpm 1cal 12.62/13.71kmph Add a comment |
24.3mi,
1:22:53 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:32(2:11/km) 122/127bpm 80cal 87/93rpm 205/311W 27.57/30.74kmph 2) 3km - 6:13(2:04/km) 126/131bpm 75cal 88/98rpm 203/242W 28.99/31.61kmph 3) 3km - 6:18(2:06/km) 124/129bpm 74cal 87/97rpm 198/246W 28.59/31.61kmph 4) 3km - 6:26(2:09/km) 121/126bpm 74cal 85/93rpm 192/242W 27.98/31.17kmph 5) 3km - 6:24(2:08/km) 122/130bpm 74cal 86/95rpm 193/241W 28.11/31.84kmph 6) 3km - 6:26(2:09/km) 120/124bpm 73cal 85/92rpm 192/225W 27.95/30.3kmph 7) 3km - 6:20(2:07/km) 123/126bpm 74cal 87/96rpm 195/288W 28.39/30.6kmph 8) 3km - 6:21(2:07/km) 123/129bpm 73cal 86/93rpm 194/231W 28.38/31.04kmph 9) 3km - 6:19(2:06/km) 124/129bpm 73cal 87/94rpm 195/240W 28.53/31.74kmph 10) 3km - 6:21(2:07/km) 123/126bpm 73cal 86/94rpm 194/238W 28.38/31.27kmph 11) 3km - 6:22(2:07/km) 124/130bpm 73cal 86/95rpm 192/252W 28.29/31.61kmph 12) 3km - 6:19(2:06/km) 124/130bpm 73cal 87/95rpm 194/249W 28.5/31.37kmph 13) 3km - 6:18(2:06/km) 125/130bpm 73cal 87/96rpm 194/250W 28.55/31.74kmph 14) 0.13km - 16(2:04/km) 126/127bpm 2cal 89/90rpm 184/202W 29.1/29.29kmph Add a comment |
24.9mi,
1:20:50 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:23(2:08/km) 123/128bpm 77cal 88/96rpm 202/267W 28.2/31.61kmph 2) 3km - 6:05(2:02/km) 130/134bpm 73cal 90/96rpm 201/243W 29.62/32.45kmph 3) 3km - 6:03(2:01/km) 130/136bpm 72cal 91/95rpm 199/236W 29.73/32.31kmph 4) 3km - 5:59(2:00/km) 131/138bpm 72cal 91/98rpm 201/325W 30.09/33.05kmph 5) 3km - 6:01(2:00/km) 134/138bpm 71cal 91/96rpm 198/260W 29.88/32.79kmph 6) 3km - 6:02(2:01/km) 134/139bpm 71cal 91/101rpm 196/244W 29.86/33.29kmph 7) 3km - 6:02(2:01/km) 135/141bpm 71cal 91/98rpm 197/239W 29.86/32.31kmph 8) 3km - 6:03(2:01/km) 135/140bpm 71cal 91/98rpm 196/244W 29.75/35.17kmph 9) 3km - 5:58(1:59/km) 138/146bpm 71cal 90/96rpm 200/335W 30.2/42.56kmph 10) 3km - 6:01(2:00/km) 137/143bpm 71cal 91/96rpm 199/279W 29.91/35.17kmph 11) 3km - 6:01(2:00/km) 139/144bpm 71cal 91/107rpm 199/262W 29.94/35.34kmph 12) 3km - 6:01(2:00/km) 138/145bpm 71cal 91/100rpm 199/280W 29.96/36.81kmph 13) 3km - 5:55(1:58/km) 141/146bpm 71cal 90/97rpm 203/281W 30.43/35.91kmph 14) 1.12km - 2:17(2:03/km) 141/143bpm 26cal 91/95rpm 193/223W 29.36/30.84kmph Add a comment
5.9mi,
48:48Running - Steady-State
Nervous high heart rate. Took a tumble on wet ice near the end. Jogged home. I'll have some nice bruises.
=== 1) 2km - 10:06(5:03/km) 145/154bpm 150cal 11.87/15.79kmph 2) 2km - 10:26(5:13/km) 148/159bpm 158cal 11.5/13.33kmph 3) 2km - 10:06(5:03/km) 152/160bpm 156cal 11.89/15.32kmph 4) 2km - 9:48(4:54/km) 153/158bpm 153cal 12.24/14.34kmph 5) 1.51km - 8:22(5:33/km) 151/162bpm 123cal 10.82/13.98kmph Add a comment |
|
Sun 3rd Feb
Feb 3
|
Mon 4th Feb
Feb 4
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Tue 5th Feb
Feb 5
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Wed 6th Feb
Feb 6
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Thu 7th Feb
Feb 7
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Fri 8th Feb
Feb 8
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Sat 9th Feb
Feb 9
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|
3.7mi,
30:02 Running - Easy
Bimble
=== 1) 2km - 9:46(4:53/km) 133/141bpm 128cal 12.28/14.31kmph 2) 2km - 10:09(5:05/km) 142/149bpm 144cal 11.82/12.43kmph 3) 2km - 10:03(5:02/km) 143/148bpm 142cal 11.94/12.77kmph 4) 0.01km - 3(4:28/km) 139/139bpm 13.45/12.7kmph Add a comment
26.2mi,
1:25:21Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:31(2:10/km) 126/131bpm 79cal 86/91rpm 203/290W 27.61/30kmph 2) 3km - 6:09(2:03/km) 132/136bpm 75cal 89/97rpm 204/242W 29.27/31.94kmph 3) 3km - 6:08(2:03/km) 132/141bpm 74cal 89/96rpm 203/253W 29.39/32.68kmph 4) 3km - 6:03(2:01/km) 132/139bpm 74cal 91/97rpm 205/245W 29.79/32.92kmph 5) 3km - 6:03(2:01/km) 132/138bpm 73cal 90/97rpm 204/265W 29.73/32.79kmph 6) 3km - 6:03(2:01/km) 134/138bpm 73cal 91/99rpm 204/286W 29.75/33.96kmph 7) 3km - 6:01(2:00/km) 134/140bpm 73cal 90/99rpm 203/251W 29.89/33.19kmph 8) 3km - 6:03(2:01/km) 135/139bpm 73cal 91/96rpm 202/248W 29.75/32.68kmph 9) 3km - 6:04(2:01/km) 136/142bpm 71cal 90/97rpm 198/257W 29.68/33.69kmph 10) 3km - 6:01(2:00/km) 138/141bpm 72cal 91/99rpm 201/246W 29.92/33.29kmph 11) 3km - 6:02(2:01/km) 139/144bpm 72cal 91/97rpm 200/254W 29.81/32.79kmph 12) 3km - 6:02(2:01/km) 140/144bpm 72cal 91/102rpm 201/255W 29.86/33.19kmph 13) 3km - 6:00(2:00/km) 142/146bpm 72cal 91/99rpm 201/264W 29.98/33.42kmph 14) 3km - 5:57(1:59/km) 146/149bpm 72cal 92/101rpm 203/260W 30.22/34.23kmph 15) 0.12km - 14(1:55/km) 145/145bpm 2cal 91/95rpm 183/207W 31.18/30.2kmph Add a comment |
6.8mi,
44:38 Cross-Training - Rowing - Indoor
with 2x90s easy. Had 15km planned, but wheezing like a good 'un today (and sore ribs from Saturday's fall).
=== 1) 1.24km - 4:59(4:01/km) 122/133bpm 21/27rpm 201/230W 14.94/15.64kmph 2) 1.25km - 5:00(4:01/km) 136/140bpm 21/22rpm 200/205W 14.94/15.05kmph 3) 1.24km - 5:00(4:01/km) 141/144bpm 21/22rpm 201/206W 14.96/15.08kmph 4) 1.25km - 5:00(4:00/km) 144/147bpm 21/22rpm 201/206W 14.97/15.08kmph 5) 1.22km - 5:00(4:07/km) 145/148bpm 21/22rpm 187/205W 14.59/15.07kmph 6) 1.23km - 4:59(4:03/km) 142/149bpm 21/25rpm 195/232W 14.8/15.69kmph 7) 1.24km - 5:00(4:01/km) 148/150bpm 21/22rpm 198/206W 14.9/15.08kmph 8) 1.24km - 5:00(4:01/km) 151/153bpm 22/23rpm 199/204W 14.91/15.04kmph 9) 0km - (1:23/km) 152/152bpm 22/23rpm 199/204W 14.64/14.64kmph Add a comment
3mi,
14:01Cycling - Commuting
Split Summary
=== 1) 4.84km - 14:01(2:54/km) 135cal 20.74/28.62kmph Add a comment |
18.7mi,
1:02:58 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:36(2:12/km) 117/123bpm 78cal 85/100rpm 197/343W 27.26/33.05kmph 2) 3km - 6:19(2:06/km) 125/129bpm 74cal 87/95rpm 197/268W 28.5/30.74kmph 3) 3km - 6:17(2:06/km) 126/133bpm 74cal 87/94rpm 197/247W 28.68/31.51kmph 4) 3km - 6:10(2:03/km) 127/135bpm 73cal 88/94rpm 199/262W 29.17/32.18kmph 5) 3km - 6:11(2:04/km) 128/132bpm 73cal 89/97rpm 198/242W 29.1/31.94kmph 6) 3km - 6:12(2:04/km) 129/133bpm 73cal 88/98rpm 197/283W 29/31.84kmph 7) 3km - 6:15(2:05/km) 129/133bpm 72cal 88/95rpm 194/242W 28.83/32.31kmph 8) 3km - 6:15(2:05/km) 129/135bpm 72cal 88/95rpm 194/248W 28.8/32.68kmph 9) 3km - 6:13(2:04/km) 129/135bpm 73cal 88/99rpm 196/299W 28.94/34.36kmph 10) 3km - 6:15(2:05/km) 129/134bpm 73cal 88/95rpm 195/270W 28.79/32.18kmph 11) 0.12km - 15(2:01/km) 129/130bpm 2cal 90/92rpm 184/208W 29.84/29.36kmph Add a comment
5mi,
39:21Running - Steady-State
cough cough cough cough cough
=== 1) 2km - 9:51(4:55/km) 138/146bpm 136cal 12.19/12.66kmph 2) 2km - 9:37(4:49/km) 140/145bpm 136cal 12.47/13.17kmph 3) 2km - 10:00(5:00/km) 147/155bpm 149cal 12/13.07kmph 4) 2km - 9:49(4:54/km) 148/153bpm 146cal 12.23/13.94kmph 5) 0.01km - 4(5:00/km) 148/148bpm 11.98/11.99kmph Add a comment |
6.9mi,
53:58 Running - Steady-State
Fat, wheezy trundle. Fuck this shit. Copped a load of random sweary abuse from a chav waiting at a bus stop, but also got a cheery wave from Julian R, cycling home from work.
=== 1) 2km - 9:33(4:46/km) 136/145bpm 131cal 12.57/13.87kmph 2) 2km - 9:45(4:52/km) 146/151bpm 145cal 12.31/13.33kmph 3) 2km - 9:48(4:54/km) 147/154bpm 147cal 12.25/13.07kmph 4) 2km - 10:04(5:02/km) 151/154bpm 154cal 11.92/13.1kmph 5) 2km - 9:49(4:55/km) 152/156bpm 151cal 12.22/14.64kmph 6) 1.02km - 4:59(4:55/km) 152/157bpm 76cal 12.22/13.4kmph Add a comment |
24.9mi,
1:21:45 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:32(2:11/km) 124/130bpm 78cal 86/97rpm 200/307W 27.57/31.74kmph 2) 3km - 6:10(2:03/km) 132/137bpm 74cal 89/94rpm 203/250W 29.2/31.94kmph 3) 3km - 6:07(2:02/km) 133/140bpm 74cal 90/96rpm 202/251W 29.46/32.79kmph 4) 3km - 6:04(2:01/km) 132/141bpm 72cal 90/98rpm 199/285W 29.64/33.56kmph 5) 3km - 6:06(2:02/km) 131/138bpm 72cal 90/97rpm 197/262W 29.52/33.05kmph 6) 3km - 6:05(2:02/km) 131/136bpm 71cal 90/98rpm 197/242W 29.58/33.69kmph 7) 3km - 6:04(2:01/km) 131/135bpm 71cal 90/98rpm 197/245W 29.7/33.42kmph 8) 3km - 6:04(2:01/km) 132/139bpm 71cal 90/96rpm 197/248W 29.67/33.42kmph 9) 3km - 6:05(2:02/km) 132/136bpm 72cal 90/95rpm 197/251W 29.58/32.79kmph 10) 3km - 6:02(2:01/km) 134/140bpm 72cal 90/100rpm 199/248W 29.82/34.63kmph 11) 3km - 6:02(2:01/km) 133/139bpm 72cal 91/102rpm 200/275W 29.87/33.56kmph 12) 3km - 6:02(2:01/km) 133/138bpm 72cal 91/99rpm 200/260W 29.84/33.96kmph 13) 3km - 6:06(2:02/km) 133/138bpm 71cal 89/97rpm 197/282W 29.51/33.83kmph 14) 1.12km - 2:17(2:03/km) 133/134bpm 26cal 90/101rpm 193/262W 29.38/31.04kmph Add a comment
9mi,
41:30Cycling - Commuting
Errands
=== 1) 10km - 28:12(2:49/km) 316cal 21.27/33.96kmph 2) 4.45km - 13:17(2:59/km) 145cal 20.08/33.22kmph Add a comment |
19.3mi,
1:04:19 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:23(2:08/km) 122/128bpm 78cal 86/94rpm 205/346W 28.19/31.17kmph 2) 3km - 6:10(2:03/km) 128/134bpm 74cal 89/97rpm 202/257W 29.17/33.42kmph 3) 3km - 6:07(2:02/km) 130/135bpm 74cal 90/96rpm 202/263W 29.45/32.92kmph 4) 3km - 6:06(2:02/km) 129/138bpm 74cal 90/96rpm 201/280W 29.47/33.19kmph 5) 3km - 6:09(2:03/km) 131/137bpm 73cal 89/96rpm 199/235W 29.3/32.18kmph 6) 3km - 6:10(2:03/km) 130/137bpm 73cal 89/99rpm 197/242W 29.19/32.92kmph 7) 3km - 6:11(2:04/km) 131/135bpm 73cal 88/95rpm 197/244W 29.1/31.74kmph 8) 3km - 6:11(2:04/km) 129/135bpm 73cal 88/97rpm 198/261W 29.09/32.08kmph 9) 3km - 6:15(2:05/km) 128/132bpm 73cal 88/95rpm 195/229W 28.77/30.94kmph 10) 3km - 6:14(2:05/km) 129/135bpm 73cal 88/93rpm 197/287W 28.86/31.74kmph 11) 1.13km - 2:22(2:06/km) 130/131bpm 27cal 88/95rpm 192/247W 28.66/30.5kmph Add a comment
4.4mi,
34:10Running - Steady-State
Wheezy
=== 1) 2km - 9:35(4:47/km) 138/148bpm 132cal 12.53/13.94kmph 2) 2km - 9:48(4:54/km) 149/153bpm 147cal 12.25/14.61kmph 3) 2km - 9:47(4:53/km) 149/153bpm 146cal 12.27/13.91kmph 4) 1.01km - 5:00(4:58/km) 151/155bpm 76cal 12.09/14.44kmph Add a comment |
6.2mi,
40:24 Cross-Training - Rowing - Indoor
Inc. 2801m/10:52.2 (1:56.4), for this month's c2ctc.com
=== 1) 2km - 8:04(4:02/km) 129/139bpm 21/27rpm 197/238W 14.84/15.83kmph 2) 0.2km - 1:00(4:59/km) 130/139bpm 21/21rpm 192/192W 12.12/14.74kmph 3) 2.8km - 10:52(3:53/km) 148/155bpm 23/30rpm 221/260W 15.43/16.3kmph 4) 0km - 1(2:47/km) 155/155bpm 23/30rpm 221/260W 15.59/15.59kmph 5) 0.19km - 59(5:06/km) 145/156bpm 24/24rpm 227/227W 11.92/15.59kmph 6) 4.84km - 19:38(4:03/km) 148/152bpm 21/24rpm 200/207W 14.92/15.11kmph Add a comment
7.5mi,
58:32Running - Steady-State
Wheezy. Wanted to clear my throat but couldn't, quite.
=== 1) 2km - 9:41(4:51/km) 143/154bpm 140cal 12.39/13.94kmph 2) 2km - 9:34(4:47/km) 151/155bpm 147cal 12.53/13.94kmph 3) 2km - 9:46(4:53/km) 152/158bpm 150cal 12.29/13.74kmph 4) 2km - 9:58(4:59/km) 155/165bpm 155cal 12.04/15.15kmph 5) 2km - 9:42(4:51/km) 153/160bpm 148cal 12.36/13.64kmph 6) 2km - 9:46(4:53/km) 156/160bpm 153cal 12.28/13.33kmph 7) 0.01km - 4(4:41/km) 157/157bpm 1cal 12.79/11.66kmph Add a comment |
|
Sun 10th Feb
Feb 10
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Mon 11th Feb
Feb 11
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Tue 12th Feb
Feb 12
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Wed 13th Feb
Feb 13
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Thu 14th Feb
Feb 14
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Fri 15th Feb
Feb 15
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Sat 16th Feb
Feb 16
|
|
25.6mi,
1:22:41 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:25(2:08/km) 121/126bpm 75cal 87/96rpm 195/308W 28.07/30.94kmph 2) 3km - 6:08(2:03/km) 126/130bpm 71cal 89/102rpm 194/233W 29.37/31.74kmph 3) 3km - 6:03(2:01/km) 127/131bpm 71cal 90/98rpm 195/260W 29.73/32.31kmph 4) 3km - 5:59(2:00/km) 129/136bpm 70cal 91/98rpm 196/242W 30.07/33.83kmph 5) 3km - 6:00(2:00/km) 129/133bpm 70cal 91/99rpm 195/252W 29.98/32.92kmph 6) 3km - 5:58(1:59/km) 129/134bpm 70cal 92/99rpm 196/243W 30.15/33.69kmph 7) 3km - 5:57(1:59/km) 130/135bpm 70cal 92/102rpm 197/279W 30.25/34.5kmph 8) 3km - 5:59(2:00/km) 130/135bpm 70cal 92/98rpm 195/263W 30.1/33.62kmph 9) 3km - 5:59(2:00/km) 130/135bpm 69cal 91/101rpm 195/270W 30.05/34.9kmph 10) 3km - 5:58(1:59/km) 130/136bpm 70cal 92/101rpm 196/265W 30.16/35.1kmph 11) 3km - 6:02(2:01/km) 130/135bpm 70cal 91/98rpm 194/238W 29.85/33.05kmph 12) 3km - 6:02(2:01/km) 130/133bpm 70cal 91/98rpm 195/254W 29.85/33.29kmph 13) 3km - 5:59(2:00/km) 132/136bpm 70cal 92/101rpm 197/276W 30.09/34.1kmph 14) 2.13km - 4:12(1:58/km) 132/135bpm 50cal 92/97rpm 199/233W 30.41/32.68kmph Add a comment
6.2mi,
48:30Running - Steady-State
Wheezy. The other achilles (R) a bit stiff today
=== 1) 2km - 9:29(4:45/km) 138/149bpm 132cal 12.64/19.95kmph 2) 2km - 9:32(4:46/km) 146/154bpm 140cal 12.58/13.47kmph 3) 2km - 9:29(4:44/km) 149/152bpm 141cal 12.65/17.74kmph 4) 2km - 9:55(4:57/km) 152/161bpm 149cal 12.11/16.49kmph 5) 2km - 9:59(4:59/km) 151/156bpm 149cal 12.02/17.97kmph 6) 0.02km - 6(5:19/km) 147/148bpm 1cal 11.28/12.26kmph Add a comment |
2.8mi,
14:06 Cycling - Recovery
Split Summary
=== 1) 4.49km - 14:06(3:08/km) 134cal 19.12/33.99kmph Add a comment
9.3mi,
1:00:39Cross-Training - Rowing - Indoor
2x90s easy
=== 1) 1.25km - 5:00(4:00/km) 120/132bpm 21/27rpm 202/230W 14.97/15.64kmph 2) 1.25km - 5:00(4:00/km) 134/141bpm 21/22rpm 201/205W 14.97/15.07kmph 3) 1.25km - 4:59(3:59/km) 139/143bpm 21/22rpm 204/212W 15.04/15.24kmph 4) 1.25km - 5:00(4:00/km) 143/145bpm 22/24rpm 203/211W 15.03/15.21kmph 5) 1.25km - 4:59(3:59/km) 146/149bpm 22/23rpm 204/209W 15.04/15.15kmph 6) 1.19km - 5:00(4:11/km) 139/149bpm 21/26rpm 179/232W 14.32/15.7kmph 7) 1.25km - 5:00(4:00/km) 149/151bpm 22/23rpm 202/209W 14.99/15.17kmph 8) 1.24km - 5:00(4:02/km) 151/154bpm 22/23rpm 200/205W 14.94/15.06kmph 9) 1.25km - 5:00(4:00/km) 154/156bpm 22/24rpm 200/207W 14.95/15.11kmph 10) 1.18km - 5:00(4:14/km) 145/156bpm 21/25rpm 174/224W 14.18/15.51kmph 11) 1.24km - 5:00(4:02/km) 154/156bpm 22/24rpm 199/204W 14.91/15.03kmph 12) 1.25km - 5:00(4:00/km) 156/158bpm 23/24rpm 200/207W 14.94/15.12kmph 13) 0.16km - 41(4:19/km) 157/158bpm 28/50rpm 201/211W 14.97/15.2kmph Add a comment |
18.7mi,
1:01:12 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:27(2:09/km) 117/123bpm 74cal 87/99rpm 192/327W 27.9/31.84kmph 2) 3km - 6:09(2:03/km) 122/127bpm 70cal 89/99rpm 192/253W 29.28/31.61kmph 3) 3km - 6:05(2:02/km) 125/131bpm 71cal 90/96rpm 195/234W 29.6/32.68kmph 4) 3km - 6:02(2:01/km) 125/129bpm 70cal 91/95rpm 194/236W 29.83/32.79kmph 5) 3km - 6:02(2:01/km) 126/129bpm 69cal 91/96rpm 191/239W 29.81/32.55kmph 6) 3km - 6:02(2:01/km) 127/133bpm 69cal 91/100rpm 192/280W 29.87/34.1kmph 7) 3km - 6:02(2:01/km) 125/132bpm 69cal 91/100rpm 190/281W 29.83/33.96kmph 8) 3km - 6:01(2:00/km) 126/130bpm 68cal 91/102rpm 191/227W 29.88/32.68kmph 9) 3km - 6:03(2:01/km) 126/130bpm 69cal 90/98rpm 191/244W 29.76/32.31kmph 10) 3km - 6:03(2:01/km) 126/131bpm 69cal 90/97rpm 190/245W 29.71/32.55kmph 11) 0.13km - 15(1:59/km) 126/127bpm 2cal 90/92rpm 186/192W 30.23/29.76kmph Add a comment
5.6mi,
43:37Running - Steady-State
Split Summary
=== 1) 2km - 9:45(4:52/km) 142/156bpm 137cal 12.32/13.67kmph 2) 2km - 9:29(4:44/km) 147/159bpm 139cal 12.66/13.33kmph 3) 2km - 9:27(4:44/km) 145/152bpm 136cal 12.69/14.21kmph 4) 2km - 9:57(4:58/km) 152/156bpm 151cal 12.06/13.98kmph 5) 1.01km - 4:59(4:56/km) 151/155bpm 74cal 12.15/13.54kmph Add a comment |
4.1mi,
19:03 Cycling - Commuting
Stan + Ollie
=== 1) 3.16km - 9:17(2:56/km) 103/114bpm 70cal 20.46/29.09kmph 2) 3.09km - 8:47(2:51/km) 120/138bpm 99cal 21.09/28.32kmph 3) 0.28km - 1:00(3:36/km) 101/110bpm 5cal 16.66/22.34kmph Add a comment
11.2mi,
1:37:32Running - Trail Run
Still wheezy. Had to walk the steeps.
=== 1) 2km - 9:35(4:48/km) 138/147bpm 130cal 12.51/14.11kmph 2) 2km - 12:17(6:08/km) 150/158bpm 186cal 9.77/12.8kmph 3) 2km - 11:18(5:39/km) 149/159bpm 167cal 10.62/13.47kmph 4) 2km - 9:51(4:55/km) 149/157bpm 145cal 12.18/15.12kmph 5) 2km - 11:50(5:55/km) 151/160bpm 175cal 10.14/13.1kmph 6) 2km - 11:31(5:46/km) 156/159bpm 178cal 10.41/11.89kmph 7) 2km - 10:15(5:08/km) 147/158bpm 127cal 11.7/12.87kmph 8) 2km - 9:50(4:55/km) 152/156bpm 142cal 12.2/15.22kmph 9) 2km - 10:55(5:27/km) 150/159bpm 145cal 11/12.83kmph 10) 0.03km - 9(4:50/km) 150/150bpm 2cal 12.41/12.26kmph Add a comment |
20mi,
1:06:45 Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:38(2:13/km) 118/126bpm 80cal 86/94rpm 202/308W 27.14/30.3kmph 2) 3km - 6:17(2:06/km) 128/132bpm 76cal 87/93rpm 203/244W 28.68/31.37kmph 3) 3km - 6:12(2:04/km) 130/134bpm 75cal 88/95rpm 203/247W 29.04/32.79kmph 4) 3km - 6:09(2:03/km) 130/137bpm 75cal 89/97rpm 203/255W 29.24/32.68kmph 5) 3km - 6:10(2:03/km) 132/138bpm 74cal 89/95rpm 202/237W 29.17/31.94kmph 6) 3km - 6:06(2:02/km) 134/138bpm 75cal 90/97rpm 205/270W 29.48/32.48kmph 7) 3km - 6:11(2:04/km) 130/136bpm 74cal 89/95rpm 201/252W 29.09/33.05kmph 8) 3km - 6:12(2:04/km) 131/136bpm 74cal 88/95rpm 201/259W 29.03/32.92kmph 9) 3km - 6:13(2:04/km) 130/135bpm 74cal 88/97rpm 200/257W 28.95/32.92kmph 10) 3km - 6:13(2:04/km) 130/135bpm 74cal 88/93rpm 200/241W 28.92/31.74kmph 11) 2.12km - 4:23(2:04/km) 131/136bpm 52cal 88/95rpm 201/253W 29.01/32.79kmph Add a comment
1.6mi,
46:35Swimming - Pool
1:47.5
=== 1) 2.6km - 46:35(17:55/km) 520cal 24/26rpm 3.35/3.79kmph Add a comment
2mi,
9:12Cycling - Commuting
Split Summary
=== 1) 3.14km - 9:12(2:56/km) 98cal 20.48/26.47kmph Add a comment
1.6mi,
7:26Cycling - Commuting
Split Summary
=== 1) 2.64km - 7:26(2:49/km) 75cal 21.32/33.02kmph Add a comment |
1.5mi,
7:51 Cycling - Commuting
Split Summary
=== 1) 2.37km - 7:51(3:19/km) 63cal 18.09/27.44kmph Add a comment
18.7mi,
1:02:31Cycling - Turbo Trainer
Split Summary
=== 1) 3km - 6:32(2:11/km) 120/127bpm 80cal 87/93rpm 205/287W 27.57/29.46kmph 2) 3km - 6:14(2:05/km) 128/132bpm 76cal 88/92rpm 205/244W 28.88/30.94kmph 3) 3km - 6:11(2:04/km) 128/132bpm 75cal 88/98rpm 203/248W 29.15/31.37kmph 4) 3km - 6:11(2:04/km) 130/134bpm 74cal 88/93rpm 202/243W 29.09/31.74kmph 5) 3km - 6:12(2:04/km) 130/135bpm 75cal 88/94rpm 202/272W 29.04/31.84kmph 6) 3km - 6:13(2:04/km) 130/135bpm 74cal 88/100rpm 200/302W 28.92/33.69kmph 7) 3km - 6:15(2:05/km) 129/134bpm 74cal 88/94rpm 199/249W 28.77/32.31kmph 8) 3km - 6:07(2:02/km) 131/136bpm 75cal 88/96rpm 205/257W 29.43/32.92kmph 9) 3km - 6:08(2:03/km) 131/135bpm 74cal 88/95rpm 203/260W 29.32/32.31kmph 10) 3km - 6:14(2:05/km) 131/134bpm 74cal 88/93rpm 200/235W 28.89/31.51kmph 11) 0.12km - 14(1:59/km) 130/130bpm 2cal 88/90rpm 183/206W 30.29/29.29kmph Add a comment
5.6mi,
43:02Running - Steady-State
Split Summary
=== 1) 2km - 9:46(4:53/km) 140/151bpm 136cal 12.29/14.61kmph 2) 2km - 9:39(4:50/km) 149/153bpm 145cal 12.43/13.44kmph 3) 2km - 9:21(4:41/km) 150/154bpm 141cal 12.83/16.49kmph 4) 2km - 9:13(4:37/km) 150/153bpm 139cal 13.01/13.33kmph 5) 1.03km - 5:02(4:54/km) 151/156bpm 76cal 12.24/13.13kmph Add a comment |
8.4mi,
1:05:34 Running - Steady-State
Split Summary
=== 1) 2km - 9:35(4:47/km) 141/150bpm 135cal 12.52/14.04kmph 2) 2km - 9:37(4:48/km) 150/153bpm 145cal 12.48/13.37kmph 3) 2km - 9:33(4:46/km) 150/156bpm 144cal 12.57/13.27kmph 4) 2km - 9:40(4:50/km) 148/156bpm 142cal 12.42/13.84kmph 5) 2km - 9:37(4:48/km) 152/156bpm 145cal 12.48/14.38kmph 6) 2km - 9:50(4:55/km) 152/159bpm 148cal 12.2/14.64kmph 7) 1.53km - 7:43(5:02/km) 152/155bpm 116cal 11.91/19.48kmph Add a comment |