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Richard-M M50

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Shoulders

Harpenden Arrows

Races
163
Miles
11405
Miles
848
Miles
24777
Miles
159
WAVA
75.53%
Mile
5:59
5k
19:23
5M
32:59
10k
41:11
10M
1:08:28
Half
1:30:26
20M
2:33:55
Mara
3:19:27
20k
38:12
40k
1:19:07
400m
4:53
1500m
23:42

About Me
Continual improvements (hopefully) Show More...

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Recent Blogs
2019 Review: Why I am grateful	Dec 2019
one day	Dec 2017
Plans	Dec 2016
An Island In The Sun	Dec 2015
Sprouts - I really love sprouts :)	Dec 2015

Recent Training
2nd Dec	General	2.3mi	35:05
2nd Dec	Steady-State	7mi	1:01:52
1st Dec	Zwift	15.1mi	46:46
30th Nov	Run-Walk	7mi	1:04:28
29th Nov	Zwift	16mi	50:51

Planned Races
Manchester Marathon	3rd Apr

12 Month Benchmarks	Run	Bike
Mile	6:33	1:59
5k	20:44	7:21
5mi	35:04	12:22
10k	43:37	15:33
10mi	1:13:49	25:32
Half	1:38:35	33:50
20mi	2:42:37	52:30

Recent Pictures	Show more

2021 Targets	Set your targets
Bike 3000 Run 1500 Swim 62

Recent Threads
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Buddies (2)

Followers (2)

Badges Collected	See available badges
+ 208 others

Best Times
Best WAVA

Dist	Races	PB	WB	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	3	5:59 5:59/mi	68.68		6:12 64.76	6:42 59.93			5:59 68.68
5km	60	19:23 6:14/mi	75.53		20:59 66.75	19:30 72.35	19:46 71.37	20:07 70.64	19:35 73.65	20:07 71.70	19:23 75.53	22:48 64.21
5mi	18	32:59 6:36/mi	72.40		38:21 58.93						32:59 72.40
10km	31	41:11 6:38/mi	71.16	53:11 52.93	46:15 60.86	42:22 67.50	42:32 67.78	41:18 70.38	41:11 71.16	42:01 69.74	42:32 69.46
10mi	12	1:08:28 6:51/mi	70.20		1:18:33 59.14	1:09:46 67.12	1:08:37 68.25	1:10:31 66.96	1:09:38 68.79	1:08:28 70.11	1:09:33 70.20	1:09:33 70.20
13.1mi	7	1:30:26 6:54/mi	70.21			1:34:29 65.54	1:33:53 66.51	1:33:24 67.41	1:30:26 70.21	1:35:43 66.34
26km	2	2:13:51 8:17/mi	57.61		2:13:51 57.54	2:14:47 57.61
16.5mi	1	5:34:00 20:15/mi	24.76								5:34:00 24.76
17mi	4	2:07:30 7:30/mi	66.91				2:11:31 62.64		2:07:30 65.69	2:08:41 65.64		2:08:25 66.91
20mi	2	2:33:55 7:42/mi	64.02				2:39:10 60.89		2:33:55 64.02
20.8mi	1	3:05:44 8:56/mi	55.64						3:05:44 55.64
26.2mi	6	3:19:27 7:37/mi	68.20				3:46:34 57.56	3:47:56 57.69	3:38:32 60.67		3:19:27 68.20	3:42:11 61.22

Date	Planned Races			Distance
3 Apr	Manchester Marathon Confirmed			26.2mi
2020		Result	WAVA	Distance
1 Mar	Cambridge Boundary Run SB	3:42:11	61.22	26.2mi
23 Feb	Gade Valley Harriers VLM Training run #2 SB	2:08:25	66.91	17mi
19 Jan	Fred Hughes 10 SB	1:09:33	70.20	10mi
12 Jan	Sunday XC League Race 4	44:09	65.16	6mi
1 Jan	Luton Wardown parkrun SB	22:48	64.21	5km
1 Jan	Houghton Hall parkrun	24:34	59.60	5km
2019		Result	WAVA	Distance
29 Dec	Buntingford 10 SB	1:09:33	70.20	10mi
22 Dec	Sunday XC League Race 3	36:32	65.36	5mi
15 Dec	Festive 5 PB	32:59	72.40	5mi
1 Dec	Sunday League Race #2 Trent Park	34:40	68.88	5mi
20 Oct	Abingdon Marathon PB	3:19:27	68.20	26.2mi
25 Sep	Affinity Water Hatfield 5k series 3	19:26	75.34	5km
11 Sep	Affinity Water Hatfield 5k series 2	19:32	74.95	5km
1 Sep	Dunstable Downs Challenge - Marathon	3:54:35	57.98	26.2mi
28 Aug	Affinity Water Hatfield 5k series 1 PB	19:23	75.53	5km
6 Jul	Jersey Farm parkrun	21:23	67.95	5km
30 Jun	Herts Hobble PB	5:34:00	24.76	16.5mi
26 Jun	midweek Road Race League Division 2 & 3 Race 4 SB	42:32	69.46	10km
15 Jun	STF 24	48 / 0	0.00	24hr
12 May	HSV Sprint Tri	7:18 / 39:19 / 18:51	0.00	400metres/20km/5km
12 May	Wheathampstead 10k	45:28	64.98	10km
5 Jan	St Albans parkrun	23:02	63.09	5km
2018		Result	WAVA	Distance
18 Nov	St Neots Riverside Half Marathon	1:37:26	65.72	13.1mi
14 Oct	Herts 10km	42:59	68.73	10km
24 Jun	Herts Hobble		0.00	26.5mi
16 Jun	Oval Run		0.00	5mi
10 Jun	St Albans Half Marathon SB	1:35:43	66.34	13.1mi
7 Jun	Midweek road race series Div2 [Royston] SB	42:01	69.74	10km
2 Jun	Letchworth parkrun	20:41	69.73	5km
23 May	2018 Mid Week Race League (Div2) Hitchin	42:03	69.69	10km
20 May	Wheathampstead 10k	43:12	67.83	10km
13 May	HSV Sprint Tri	7:34 / 38:28 / 20:28	0.00	400metres/20km/5km
5 May	Ellenbrook Fields parkrun	20:09	71.58	5km
25 Feb	Gade Valley Harriers VLM Training run #2 SB	2:08:41	65.64	17mi
18 Feb	Sunday League XC #5 Royston	42:37	59.55	5.4mi
27 Jan	Luton Wardown parkrun	20:33	70.18	5km
21 Jan	Fred Hughes 10 PB	1:08:28	70.11	10mi
14 Jan	Sunday League XC #4 Watford	42:39	67.45	6.1mi
1 Jan	St Albans Parkrun SB	20:07	71.70	5km
1 Jan	Luton Wardown parkrun	20:56	68.90	5km
2017		Result	WAVA	Distance
31 Dec	Buntingford 10	1:09:47	68.79	10mi
23 Dec	St Albans parkrun SB	19:35	73.65	5km
17 Dec	Sunday League XC #3 Willian	33:07	70.95	5mi
19 Nov	St Neots Riverside Half Marathon PB	1:30:26	70.21	13.1mi
12 Nov	Sunday League XC #2 Trent Park	34:05	68.94	5mi
29 Oct	Sunday League XC #1 Cheshunt	34:12	68.71	5mi
8 Oct	Herts 10km PB	41:11	71.16	10km
7 Oct	Heartwood Forest parkrun	20:13	71.34	5km
27 Sep	Affinity Water Hatfield 5k series 3	20:31	70.30	5km
13 Sep	Affinity Water Hatfield 5k series 2	20:13	71.34	5km
3 Sep	Dunstable Downs Challenge 20 PB	3:05:44	55.64	20.8mi
30 Aug	Affinity Water Hatfield 5k series 1	19:49	72.78	5km
20 Aug	Herts Tri - Olympic distance	32:11 / 1:19:07 / 50:26	0.00	1500metres/40km/10km
29 Jul	Heartwood Parkrun	21:21	67.05	5km
23 Jul	Thunder Run 24 - Lap 4	57:15	50.77	10km
23 Jul	Thunder Run 24 - Lap 3	57:20	50.69	10km
22 Jul	Thunder Run 24hr Relay Race	44:59	64.61	10km
22 Jul	Thunder Run 24 - Lap 2	48:58	59.36	10km
13 Jul	Scott's Travel Midweek Road Race League Mob Match	41:48	69.53	10km
8 Jul	St Albans parkrun	19:46	72.43	5km
30 Jun	Strava #mymile PB	5:59	68.68	1mi
28 Jun	Midweek Road Race League	41:38	69.81	10km
17 Jun	Luton Wardown parkrun	20:37	69.44	5km
17 Jun	Oval Run		0.00	5mi
14 Jun	Mid Week Race League (Div2) Hitchin #3	43:54	66.21	10km
24 May	Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture]	46:49	62.08	10km
21 May	Wheathampstead 10k	44:20	65.56	10km
1 May	Milton Keynes Marathon SB	3:38:32	60.67	26.2mi
29 Apr	St Albans parkrun	20:52	68.61	5km
26 Mar	Gade Valley Harriers VLM Training run #3 PB	2:33:55	64.02	20mi
18 Mar	Luton Wardown parkrun	20:38	69.38	5km
11 Mar	St Albans parkrun	19:55	71.88	5km
26 Feb	Gade Valley Harriers VLM Training run #2 PB	2:07:30	65.69	17mi
12 Feb	Sunday League XC #5 Royston	43:16	58.19	5.4mi
22 Jan	Fred Hughes 10 SB	1:09:38	68.37	10mi
15 Jan	Sunday League XC #4 Watford	42:55	66.49	6.1mi
1 Jan	St Albans parkrun	21:01	68.12	5km
1 Jan	Luton Wardown parkrun	21:21	67.05	5km
2016		Result	WAVA	Distance
31 Dec	St Albans parkrun	21:03	68.01	5km
27 Dec	Buntingford 10	1:14:28	63.93	10mi
18 Dec	Sunday League XC #3 Willian	33:57	68.67	5mi
27 Nov	Watford Autumn 10K SB	41:18	70.38	10km
20 Nov	St Neots Riverside Half Marathon SB	1:33:24	67.41	13.1mi
13 Nov	Sunday League XC #2 Grovelands	35:46	65.18	5mi
23 Oct	Sunday League XC #1 Cheshunt	37:56	61.46	5mi
9 Oct	Herts 10km	42:50	67.86	10km
21 Sep	Hatfield 5k inc Herts Vets Champs	20:21	70.35	5km
13 Aug	St Albans parkrun SB	20:07	70.64	5km
23 Jul	Thunder Run 24 - 110km RACE	47:38	60.52	10km
14 Jul	Scott's Travel Midweek Road Race League - Mob Match	42:43	67.49	10km
3 Jul	Stowe Triathlon - Olympic	23:42 / 1:25:17 / 1:03:30	0.00	1500metres/47.8km/10.4km
18 Jun	Oval Run		0.00	5mi
15 Jun	Midweek league division 2 Harlow	42:21	68.08	10km
12 Jun	St Albans Half Marathon	1:35:00	65.73	13.1mi
25 May	Mid Week Race League (Div2) Hitchin #2	41:37	69.27	10km
22 May	Wheathampstead 10k	42:27	67.91	10km
2 May	Milton Keynes Marathon SB	3:47:56	57.69	26.2mi
30 Apr	St Albans parkrun	20:15	70.18	5km
23 Apr	St Albans parkrun	20:41	68.71	5km
16 Apr	St Albans parkrun	20:28	69.44	5km
5 Mar	St Albans parkrun	20:29	69.38	5km
30 Jan	St Albans parkrun	21:12	67.03	5km
24 Jan	Fred Hughes 10 SB	1:10:31	66.96	10mi
17 Jan	Sunday League XC #4 Watford	41:29	68.23	6.1mi
1 Jan	Panshanger Parkrun	20:40	68.76	5km
1 Jan	St Albans parkrun	20:28	69.44	5km
2015		Result	WAVA	Distance
28 Dec	Buntingford 10	1:11:59	65.59	10mi
26 Dec	St Albans parkrun	21:04	67.46	5km
6 Dec	Sunday League XC #3 Willian	34:33	66.94	5mi
22 Nov	Sunday League XC #2 Trent Park	33:45	68.53	5mi
15 Nov	St Neots Riverside Half Marathon SB	1:33:53	66.51	13.1mi
31 Oct	St Albans parkrun	20:01	71.00	5km
18 Oct	Sunday League XC #1 Cheshunt	34:14	67.56	5mi
11 Oct	Herts 10K SB	42:32	67.78	10km
19 Sep	Aldenham parkrun	21:24	66.41	5km
25 Jul	Thunder Run 24	50:00	57.20	10km
18 Jul	St Albans parkrun SB	19:46	71.37	5km
20 Jun	Panshanger parkrun	20:31	68.76	5km
4 May	Milton Keynes Marathon SB	3:46:34	57.56	26.2mi
2 May	St Albans parkrun	21:20	66.13	5km
18 Apr	Luton Wardown Parkrun	21:12	66.55	5km
22 Mar	Gade Valley Harriers VLM Training run #3 SB	2:39:10	60.89	20mi
14 Mar	St Albans parkrun	19:57	70.72	5km
28 Feb	St Albans parkrun	20:54	67.50	5km
22 Feb	Gade Valley Harriers VLM Training run #2 SB	2:11:31	62.64	17mi
15 Feb	Cross Country League Royston	39:29	62.77	5.4mi
7 Feb	St Albans parkrun	21:04	66.97	5km
24 Jan	St Albans parkrun	20:41	68.21	5km
18 Jan	Fred Hughes 10 SB	1:08:37	68.25	10mi
11 Jan	Cross Country League Trent Park	34:49	65.91	5mi
1 Jan	St Albans parkrun		0.00	5km
1 Jan	Panshanger parkrun	21:43	64.96	5km
2014		Result	WAVA	Distance
28 Dec	Buntingford 10 SB	1:09:46	67.12	10mi
7 Dec	Cross Country League Watford	41:40	67.38	6.1mi
6 Dec	St Albans parkrun	19:45	71.43	5km
23 Nov	Cross Country League Grovelands	36:25	63.02	5mi
16 Nov	St Neots Riverside Half Marathon SB	1:34:29	65.54	13.1mi
26 Oct	Cross Country League Cheshunt	33:50	67.83	5mi
22 Oct	Hatfield 5k Series Race 3 SB	19:30	72.35	5km
18 Oct	St Albans parkrun	20:00	70.54	5km
12 Oct	Herts 10k SB	42:22	67.50	10km
8 Oct	Hatfield 5k Series Race 2	19:35	72.04	5km
4 Oct	St Albans parkrun	19:54	70.89	5km
27 Sep	St Albans parkrun	19:37	71.92	5km
24 Sep	Hatfield 5K series race 1	19:52	71.01	5km
20 Sep	St Albans parkrun	20:06	70.19	5km
13 Sep	St Albans parkrun	20:30	68.82	5km
7 Sep	HSV Autumn Triathlon	4:53 / 38:12 / 21:22	0.00	400metres/20km/5km
30 Aug	St Albans parkrun	21:19	66.18	5km
23 Aug	St Albans Parkrun	21:17	66.29	5km
9 Aug	Arrows Magic Mile (members only) SB	6:42	59.93	1mi
18 May	Wheathampstead 10K	46:51	60.56	10km
26 Apr	St. George's Great Curry Run (private event -sorry!) SB	2:14:47	57.61	26km
16 Feb	Cross Country League Watford	46:28	59.94	6.1mi
19 Jan	Fred Hughes 10	1:16:33	60.68	10mi
2013		Result	WAVA	Distance
29 Dec	Buntingford 10 SB	1:18:33	59.14	10mi
8 Dec	Cross Country League Trent Park	35:15	64.60	5mi
27 Oct	Cross Country League 1 Cheshunt	38:48	58.69	5mi
13 Oct	Herts 10k	47:19	59.96	10km
8 Sep	HSV Autumn Triathlon	7:38 / 41:26 / 22:59	0.00	400metres/20km/5km
7 Sep	st albans park run SB	20:59	66.75	5km
2 Sep	Arrows Magic Mile (members only) SB	6:12	64.76	1mi
21 Jul	Luton 10k SB	46:15	60.86	10km
14 Jul	luton AC summer road series	21:43	64.03	5km
28 Jun	luton AC summer road series SB	38:21	58.93	5mi
26 Apr	Great Curry Run - St. Georges School PB	2:13:51	57.54	26km
2012		Result	WAVA	Distance
14 Oct	Herts 10k SB	53:11	52.93	10km
20 May	Wheathampstead 10K	55:58	49.90	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	0	0	0	0	0	0	12	30	0	0	8	2	52
2021	0	0	0	18.1	29.8	4.2	0	6.4	7.3	8	7.2	0	80.9
2021	183	164	179	13	6	6	3	6	54	56	52	7	730
2021	359	412	501	220	298	112	162	222	213	329	300	15	3142
2020	9	11.2	5	0	1.9	4.6	4.2	6.6	8.2	7.1	4.4	5.3	67.4
2020	153	148	163	126	121	47	90	87	82	125	157	139	1439
2020	194	196	215	303	281	360	394	424	532	464	439	427	4228
2019	30	2	0	0	0	0	0	0	0	0	0	0	32
2019	29.5	14.6	17.5	15.3	11.4	4.1	10.7	12.1	8.2	9.3	11	5.7	149.2
2019	33	87	141	127	54	151	128	132	176	147	26	121	1324
2019	85	211	168	233	187	139	319	240	254	164	235	261	2496
2018	0	0	0	0	0	2	11	1	0	1	3	13	31
2018	7.4	7.4	10.4	13.7	12.3	12.7	14.5	19.8	10.4	7.6	12.5	29.5	158.2
2018	147	123	30	51	115	108	32	6	60	97	106	20	893
2018	252	214	328	321	352	361	440	534	485	538	313	158	4296
2017	7.4	9	8.6	10.1	12.8	9.4	11	7.8	6.9	4.4	6.6	8.7	102.6
2017	166	138	171	143	62	125	137	126	143	140	109	140	1599
2017	223	104	199	212	485	206	216	272	250	403	191	182	2944
2016	0	0	0	14	0	0	0	0	3	0	2	0	19
2016	9.3	7.6	11.4	12.1	8.2	10.7	8.9	5.2	9.7	7.5	7.1	7.4	105.1
2016	156	141	85	94	122	68	151	126	63	74	131	109	1320
2016	114	154	238	153	360	434	293	218	556	482	299	260	3559
2015	0	0	0	0	0	0	0	19	6	0	0	0	25
2015	9.8	4.8	7.9	4.3	6.6	7.3	7.1	8.6	5.1	8.4	7.2	6.8	83.8
2015	147	157	134	78	54	84	126	76	63	150	103	77	1249
2015	79	101	124	75	358	338	150	168	274	190	206	208	2271
2014	5.1	6.8	9	5.1	4.7	3.9	8.1	8.2	7.8	7	6.5	5.5	77.6
2014	111	118	144	97	85	40	118	142	142	136	143	169	1444
2014	34	64	98	75	117	110	203	129	141	159	60	63	1253
2013	0	0	0	0	0	0	0	0	2.1	3.8	6.8	6.2	18.8
2013	96	41	101	107	91	101	108	46	75	72	128	92	1059
2013	0	20	0	9	70	77	114	85	93	21	31	0	519
2012	0	0	0	1.4	0	0	0	0	0	0	0	0	1.4
2012	12	11	29	10	20	0	0	29	46	47	46	72	321
2012	25	0	0	0	0	0	25	15	0	0	0	0	65
2011	0	0	0	0	0	0	0	0	0	2.5	0	0	2.5
2011	0	0	0	0	0	0	4	0	0	6	10	8	28
2011	0	0	0	0	0	0	0	0	0	5	0	0	5

Fri 5th Nov Nov 5	Sat 6th Nov Nov 6	Sun 7th Nov Nov 7	Mon 8th Nov Nov 8	Tue 9th Nov Nov 9	Wed 10th Nov Nov 10	Thu 11th Nov Nov 11
18.7mi, 1:05:10 Bike - Zwift Zwift: Jon's Mix on Ven-Top 6 min WU, 3x(1min@395w, 1min@140w), 5x10s@695w, w/decreasing recovery, 2x10mins@235w. 5min@165w, 5minCD, 10+mins free ride Split Summary === 1) 5km - 12:03(2:25/km) 99/149bpm [239b/km] 151cal 79/110rpm 191/463W 24.89/47.1kmph 2) 5km - 11:34(2:19/km) 126/152bpm [292b/km] 151cal 73/112rpm 196/859W 25.93/58.51kmph 3) 5km - 10:08(2:02/km) 131/141bpm [266b/km] 157cal 84/94rpm 237/313W 29.6/34.16kmph 4) 5km - 11:00(2:12/km) 128/141bpm [282b/km] 150cal 85/95rpm 206/292W 27.28/32.04kmph 5) 5km - 10:59(2:12/km) 129/141bpm [283b/km] 149cal 82/97rpm 205/359W 27.31/38.22kmph 6) 5km - 9:08(1:50/km) 141/149bpm [258b/km] 158cal 93/112rpm 268/336W 32.83/36.95kmph 7) 0.16km - 17(1:46/km) 149/150bpm [263b/km] 4cal 93/98rpm 251/321W 34.04/36.95kmph Add a comment	1.2mi, 42:46 Swim - Pool Swim:2k/80x25m @HSV more improvements:) 2x500m - first time to 500m for a while…. 2x 100m float/fins, 500m fc, 100m bs, 100m br 250m fc, 150m hand paddles/ pool buoy No fins (except with float) both arms for whole session Split Summary === 1) 0.1km - 1:52(18:41/km) 2) 0km - 2(0/km) 3) 0.5km - 10:18(20:35/km) 100cal 31/rpm 2.92/3.16kmph 4) 0.1km - 2:29(24:51/km) 22cal 23/rpm 2.42/2.68kmph 5) 0.1km - 2:06(20:56/km) 28cal 37/rpm 2.87/2.92kmph 6) 0.1km - 1:50(18:18/km) 28cal 7) 0km - 2(0/km) 8) 0.5km - 10:37(21:14/km) 100cal 30/rpm 2.83/3.1kmph 9) 0.1km - 2:35(25:48/km) 28cal 24/rpm 2.33/2.51kmph 10) 0.1km - 2:08(21:17/km) 28cal 40/rpm 2.82/2.98kmph 11) 0.25km - 5:36(22:25/km) 50cal 30/rpm 2.67/2.97kmph 12) 0.15km - 3:12(21:17/km) 30cal 30/rpm 2.82/3.06kmph 13) 0km - 1(0/km) Add a comment	31.1mi, 1:37:19 Bike - Zwift Zwift: Innsbruck/Lutscher: Mat Hayman Paris-Roubaix@100% 5min WU, 3x10s@790w 15min@245w w/variable cadence 3min@95rpm,2min@65rpm, 5min easy 2x (6x2min@255w, 20s@405w, 1min @230w, and 1min ramp to 435w, 5 min easy), 20min free ride new Vo2Max 68 Split Summary === 1) 5km - 11:37(2:19/km) 114/146bpm [265b/km] 146cal 84/136rpm 200/876W 25.83/61.8kmph 2) 5km - 9:21(1:52/km) 136/141bpm [254b/km] 154cal 81/99rpm 253/301W 32.08/36.45kmph 3) 5km - 9:17(1:51/km) 138/141bpm [256b/km] 152cal 84/101rpm 250/295W 32.31/35.44kmph 4) 5km - 10:37(2:07/km) 131/149bpm [278b/km] 148cal 90/124rpm 212/428W 28.28/44.14kmph 5) 5km - 8:52(1:46/km) 148/154bpm [263b/km] 155cal 100/123rpm 270/460W 33.81/45.18kmph 6) 5km - 10:19(2:04/km) 141/160bpm [291b/km] 147cal 93/121rpm 215/473W 29.09/45.45kmph 7) 5km - 8:45(1:45/km) 157/162bpm [275b/km] 155cal 101/123rpm 274/479W 34.28/45.72kmph 8) 5km - 10:37(2:07/km) 145/169bpm [308b/km] 145cal 88/119rpm 207/525W 28.26/48.87kmph 9) 5km - 9:05(1:49/km) 154/158bpm [280b/km] 151cal 94/111rpm 256/329W 33.01/38.43kmph 10) 5km - 8:44(1:45/km) 161/171bpm [281b/km] 156cal 96/114rpm 275/471W 34.33/47.4kmph 11) 0.03km - 4(2:43/km) 143/144bpm [389b/km] 88/89rpm 143/170W 22.04/24.62kmph Add a comment	0mi, 20:02 Cross - Yoga Split Summary === 1) 0km - 20:02(0/km) 67/98bpm [INFb/km] 33cal Add a comment 8.2mi, 1:08:55 Run - Intervals Run: Intervals.... a little more improvement sunny but chilly🌫️ 1k walk/run WU, 3x 1k slow/1k faster, 1k slow, 4x1min fast/1min slow, 3x2min faster / 1 min slow, 1k slow, 1 k faster. Fog, 4°C, Feels like 4°C, Humidity 86%, Wind 2km/h from N Split Summary === 1) 0.11km - 1:02(9:05/km) 104/120bpm [945b/km] 7cal 6.6/7.19kmph 2) 0.2km - 1:03(5:16/km) 134/143bpm [706b/km] 12cal 11.39/12.12kmph 3) 0.11km - 57(8:25/km) 142/144bpm [1196b/km] 12cal 7.12/12.12kmph 4) 0.41km - 2:03(4:57/km) 148/151bpm [732b/km] 30cal 12.14/12.46kmph 5) 0.16km - 1:20(8:23/km) 129/147bpm [1081b/km] 13cal 7.16/12.26kmph 6) 1km - 5:02(5:02/km) 136/141bpm [685b/km] 64cal 11.91/12.66kmph 7) 1km - 4:49(4:49/km) 144/148bpm [693b/km] 65cal 12.47/12.9kmph 8) 1km - 5:25(5:25/km) 141/150bpm [765b/km] 72cal 11.06/12.53kmph 9) 1km - 4:52(4:52/km) 150/155bpm [731b/km] 68cal 12.32/13.6kmph 10) 1km - 5:29(5:29/km) 144/155bpm [789b/km] 74cal 10.95/13.67kmph 11) 1km - 4:51(4:51/km) 151/154bpm [731b/km] 68cal 12.39/12.87kmph 12) 1km - 5:35(5:35/km) 146/155bpm [815b/km] 76cal 10.75/12.46kmph 13) 0.1km - 35(5:48/km) 143/144bpm [828b/km] 7cal 10.36/10.41kmph 14) 0.22km - 1:00(4:29/km) 150/154bpm [672b/km] 14cal 13.39/13.07kmph 15) 0.17km - 1:00(5:58/km) 148/154bpm [883b/km] 13cal 10.05/13.07kmph 16) 0.39km - 2:00(5:12/km) 150/154bpm [779b/km] 28cal 11.55/11.46kmph 17) 0.18km - 59(5:25/km) 148/154bpm [802b/km] 13cal 11.07/11.29kmph 18) 0.22km - 1:01(4:38/km) 148/153bpm [686b/km] 14cal 12.95/13.2kmph 19) 0.16km - 59(6:11/km) 148/154bpm [914b/km] 13cal 9.71/13.17kmph 20) 0.41km - 2:00(4:52/km) 151/156bpm [736b/km] 28cal 12.32/12.39kmph 21) 0.18km - 1:00(5:28/km) 150/153bpm [820b/km] 14cal 10.97/12.33kmph 22) 0.21km - 1:00(4:45/km) 151/156bpm [718b/km] 13cal 12.63/12.43kmph 23) 0.17km - 1:00(5:47/km) 151/155bpm [874b/km] 14cal 10.36/12.43kmph 24) 0.41km - 2:00(4:56/km) 153/156bpm [755b/km] 29cal 12.16/11.96kmph 25) 0.18km - 1:04(5:59/km) 151/157bpm [904b/km] 15cal 10.02/12.02kmph 26) 0.22km - 58(4:30/km) 154/158bpm [692b/km] 14cal 13.35/13.13kmph 27) 0.78km - 4:23(5:37/km) 149/158bpm [838b/km] 61cal 10.67/12.93kmph 28) 1km - 4:49(4:49/km) 156/163bpm [751b/km] 71cal 12.46/12.97kmph 29) 0.12km - 38(5:22/km) 158/162bpm [848b/km] 9cal 11.17/12.83kmph Add a comment	1.3mi, 48:34 Swim - Pool Swim: 2.1k/84x25m @ Inspire 3x500m fc plus various mixed br, bk, float Split Summary === 1) 0.1km - 1:57(19:34/km) 111/120bpm [2171b/km] 15cal 2) 0km - 2(0/km) 111/120bpm [INFb/km] 3) 0.5km - 10:49(21:38/km) 126/134bpm [2725b/km] 110cal 31/rpm 2.78/3.01kmph 4) 0.1km - 2:14(22:19/km) 127/138bpm [2834b/km] 19cal 39/rpm 2.69/3.06kmph 5) 0.1km - 2:42(27:01/km) 125/131bpm [3378b/km] 25cal 26/rpm 2.22/2.31kmph 6) 0.1km - 2:04(20:43/km) 114/120bpm [2362b/km] 13cal 7) 0km - 3(0/km) 88/88bpm [INFb/km] 8) 0.5km - 11:44(23:29/km) 128/134bpm [3006b/km] 112cal 31/rpm 2.56/2.72kmph 9) 0.1km - 2:17(22:51/km) 131/139bpm [2993b/km] 20cal 40/rpm 2.62/2.98kmph 10) 0.1km - 2:50(28:19/km) 128/132bpm [3625b/km] 26cal 27/rpm 2.12/2.65kmph 11) 0.5km - 11:50(23:41/km) 128/134bpm [3031b/km] 103cal 31/rpm 2.53/2.9kmph 12) 0km - 1(0/km) 128/134bpm [INFb/km] Add a comment	20.1mi, 1:04:08 Bike - Road Biking Bike: Outside again - first morning ride for a while: Ascot loop ☁️ mild... not too dark,,, light wind, slightly damp, drizzle at the end... but nice Sooo different from on the turbo Overcast clouds, 11°C, Feels like 10°C, Humidity 91%, Wind 9km/h from S Split Summary === 1) 5km - 10:44(2:09/km) 134/151bpm [288b/km] 177cal 82/103rpm 272/433W 27.95/36.95kmph 2) 5km - 9:47(1:57/km) 137/149bpm [268b/km] 150cal 86/114rpm 261/537W 30.65/46.83kmph 3) 5km - 10:46(2:09/km) 144/159bpm [310b/km] 181cal 79/102rpm 272/425W 27.87/44.91kmph 4) 5km - 10:14(2:03/km) 141/156bpm [289b/km] 159cal 80/113rpm 273/467W 29.3/54.38kmph 5) 5km - 9:09(1:50/km) 144/154bpm [263b/km] 143cal 80/109rpm 269/509W 32.81/51.49kmph 6) 5km - 8:40(1:44/km) 148/156bpm [257b/km] 148cal 82/110rpm 285/475W 34.59/46.52kmph 7) 2.42km - 4:47(1:59/km) 141/149bpm [279b/km] 71cal 84/103rpm 281/587W 30.38/39.1kmph Add a comment	8.1mi, 1:07:35 Run - Intervals Run: Misty long intervals: 3 1/2 x 2k ☁️ 1k run/walk WU, 1k fater than planned, 1k easy, 2k a bit faster, 1 k easy uphill , 2k faster, 1k easy, 2k faster, 1k easy, 1k faster ish,,, Overcast clouds, 9°C, Feels like 8°C, Humidity 92%, Wind 7km/h from SW Split Summary === 1) 0.11km - 1:02(9:03/km) 96/105bpm [869b/km] 7cal 6.63/6.99kmph 2) 0.2km - 1:01(5:11/km) 117/131bpm [607b/km] 10cal 11.57/12.09kmph 3) 0.11km - 59(8:41/km) 113/132bpm [982b/km] 9cal 6.9/12.09kmph 4) 0.41km - 2:03(4:59/km) 126/138bpm [627b/km] 24cal 12.06/13.13kmph 5) 0.16km - 1:24(8:57/km) 115/136bpm [1028b/km] 12cal 6.71/12.29kmph 6) 1km - 5:06(5:06/km) 133/140bpm [678b/km] 64cal 11.77/12.77kmph 7) 1km - 5:29(5:29/km) 136/145bpm [747b/km] 70cal 10.93/11.66kmph 8) 1km - 4:45(4:45/km) 147/153bpm [699b/km] 65cal 12.61/13.03kmph 9) 1km - 4:47(4:47/km) 153/157bpm [732b/km] 68cal 12.54/12.97kmph 10) 1km - 5:39(5:39/km) 148/158bpm [837b/km] 77cal 10.61/12.66kmph 11) 1km - 4:35(4:35/km) 153/158bpm [702b/km] 66cal 13.07/14.04kmph 12) 1km - 4:52(4:52/km) 156/159bpm [759b/km] 72cal 12.33/13.13kmph 13) 1km - 5:38(5:38/km) 145/159bpm [817b/km] 74cal 10.66/13.13kmph 14) 1km - 4:52(4:52/km) 155/158bpm [754b/km] 71cal 12.34/12.66kmph 15) 1km - 4:50(4:50/km) 159/162bpm [767b/km] 73cal 12.43/12.93kmph 16) 1km - 5:28(5:28/km) 151/162bpm [825b/km] 77cal 10.98/12.93kmph 17) 1km - 4:59(4:59/km) 156/160bpm [778b/km] 73cal 12.03/13.23kmph 18) 0.01km - 3(4:34/km) 160/160bpm [731b/km] 13.14/12.93kmph Add a comment
Fri 12th Nov Nov 12	Sat 13th Nov Nov 13	Sun 14th Nov Nov 14	Mon 15th Nov Nov 15	Tue 16th Nov Nov 16	Wed 17th Nov Nov 17	Thu 18th Nov Nov 18
21.8mi, 1:09:54 Bike - Road Biking Bike: Woking (drizzle) Chobham (more drizzle), Sunningdale(heavy drizzle) + wind ☁️ Did not expect rain or so much wind but nice to be out and go a little bit further... elbow felt better today... now waiting to have pins removed... Overcast clouds, 12°C, Feels like 11°C, Humidity 87%, Wind 19km/h from SSW Split Summary === 1) 5km - 10:06(2:01/km) 134/153bpm [271b/km] 173cal 83/96rpm 269/419W 29.71/35.91kmph 2) 5km - 11:04(2:13/km) 138/153bpm [305b/km] 176cal 82/108rpm 268/430W 27.13/43.16kmph 3) 5km - 9:58(2:00/km) 139/155bpm [277b/km] 155cal 82/105rpm 261/480W 30.09/46.52kmph 4) 5km - 9:52(1:58/km) 138/148bpm [272b/km] 153cal 85/103rpm 259/365W 30.39/37.39kmph 5) 5km - 9:56(1:59/km) 143/158bpm [284b/km] 164cal 84/115rpm 269/471W 30.19/52.2kmph 6) 5km - 9:56(1:59/km) 142/154bpm [282b/km] 160cal 84/106rpm 267/500W 30.21/47.1kmph 7) 5km - 8:49(1:46/km) 141/154bpm [248b/km] 137cal 89/114rpm 280/615W 34.05/48.14kmph 8) 0.1km - 13(2:03/km) 149/152bpm [304b/km] 1cal 79/112rpm 154/291W 29.37/33.15kmph Add a comment	3.9mi, 1:09:05 Walk - General Split Summary === 1) 1km - 10:43(10:43/km) 91/108bpm [976b/km] 70cal 54/60rpm 5.59/6.42kmph 2) 1km - 9:47(9:47/km) 89/107bpm [870b/km] 63cal 57/60rpm 6.13/6.35kmph 3) 1km - 10:22(10:22/km) 86/97bpm [892b/km] 59cal 54/60rpm 5.79/6.72kmph 4) 1km - 10:43(10:43/km) 83/93bpm [889b/km] 58cal 55/60rpm 5.6/6.52kmph 5) 1km - 13:15(13:15/km) 91/111bpm [1206b/km] 73cal 46/58rpm 4.53/7.79kmph 6) 1km - 10:35(10:35/km) 84/96bpm [889b/km] 64cal 55/61rpm 5.67/6.52kmph 7) 0.33km - 3:40(11:07/km) 78/87bpm [868b/km] 18cal 53/59rpm 5.39/6.31kmph Add a comment	28mi, 1:29:16 Bike - Zwift Split Summary === 1) 5km - 11:48(2:22/km) 100/118bpm [236b/km] 128cal 87/111rpm 159/268W 25.44/34.63kmph 2) 5km - 9:12(1:50/km) 132/151bpm [243b/km] 155cal 93/106rpm 259/427W 32.61/43.87kmph 3) 5km - 9:10(1:50/km) 137/149bpm [251b/km] 150cal 95/106rpm 252/341W 32.73/37.86kmph 4) 5km - 9:20(1:52/km) 140/156bpm [261b/km] 150cal 93/105rpm 246/348W 32.15/39.6kmph 5) 5km - 9:47(1:57/km) 140/160bpm [274b/km] 149cal 92/108rpm 231/429W 30.65/45.99kmph 6) 5km - 8:44(1:45/km) 148/163bpm [258b/km] 156cal 95/111rpm 276/404W 34.38/42.66kmph 7) 5km - 11:39(2:20/km) 131/164bpm [305b/km] 139cal 82/108rpm 177/408W 25.74/43.4kmph 8) 5km - 9:36(1:55/km) 141/145bpm [270b/km] 148cal 89/104rpm 239/314W 31.28/35.74kmph 9) 5km - 9:57(1:59/km) 137/157bpm [272b/km] 146cal 87/108rpm 226/434W 30.17/43.87kmph 10) 0.03km - 5(2:11/km) 136/136bpm [296b/km] 96/98rpm 243/283W 27.55/35.57kmph Add a comment	6.6mi, 1:01:06 Run - Intervals Run: Childwickbury loop - somewhat slow intervals…☁️ 3k WU 1,2,4,3,4 mins run, 1min walk, 1k more/less effort 1k intervals Overcast clouds, 9°C, Feels like 9°C, Humidity 95%, Wind 4km/h from NE Split Summary === 1) 0.19km - 1:03(5:34/km) 111/130bpm [618b/km] 8cal 10.77/11.46kmph 2) 0.11km - 59(9:14/km) 118/132bpm [1090b/km] 8cal 6.5/11.35kmph 3) 0.39km - 2:01(5:08/km) 125/141bpm [642b/km] 23cal 11.69/12.09kmph 4) 0.11km - 59(8:57/km) 115/138bpm [1029b/km] 9cal 6.7/12.09kmph 5) 0.76km - 4:02(5:19/km) 131/140bpm [697b/km] 49cal 11.28/12.06kmph 6) 0.1km - 58(9:16/km) 118/139bpm [1093b/km] 8cal 6.48/11.52kmph 7) 0.54km - 3:02(5:38/km) 134/142bpm [754b/km] 37cal 10.66/11.39kmph 8) 0.1km - 59(9:24/km) 117/139bpm [1099b/km] 8cal 6.39/10.58kmph 9) 0.54km - 3:03(5:36/km) 135/144bpm [756b/km] 38cal 10.71/11.29kmph 10) 0.15km - 1:25(9:33/km) 114/139bpm [1088b/km] 11cal 6.29/11.08kmph 11) 1km - 5:30(5:30/km) 131/136bpm [720b/km] 66cal 10.92/11.89kmph 12) 1km - 5:23(5:23/km) 142/149bpm [765b/km] 72cal 11.13/12.16kmph 13) 1km - 5:48(5:48/km) 134/145bpm [777b/km] 69cal 10.35/10.98kmph 14) 1km - 5:12(5:12/km) 142/146bpm [738b/km] 69cal 11.55/12.39kmph 15) 1km - 6:02(6:02/km) 141/150bpm [852b/km] 78cal 9.93/11.69kmph 16) 1km - 5:09(5:09/km) 140/145bpm [721b/km] 66cal 11.65/12.56kmph 17) 1km - 5:55(5:55/km) 138/144bpm [816b/km] 72cal 10.15/11.99kmph 18) 0.67km - 3:36(5:21/km) 143/149bpm [766b/km] 48cal 11.2/12.26kmph Add a comment	1.6mi, 55:18 Swim - Pool Swim: 2.5k/100x25m @ Orbit 3 extended sets: 3x( 500m fc, 100m Float, 100m bk, 100m br) + 100m hand paddles to round up Arm/elbow still a bit sore... Split Summary === 1) 0.1km - 1:52(18:43/km) 93/122bpm [1740b/km] 5cal 2) 0km - 1(0/km) 93/122bpm [INFb/km] 3) 0.5km - 10:26(20:51/km) 123/139bpm [2565b/km] 91cal 31/rpm 2.88/3.14kmph 4) 0.13km - 2:34(20:32/km) 126/133bpm [2588b/km] 25cal 26/rpm 2.92/5.43kmph 5) 0.03km - 1:10(46:57/km) 121/131bpm [5681b/km] 10cal 40/rpm 1.28/1.28kmph 6) 0.05km - 1:05(21:33/km) 125/133bpm [2694b/km] 9cal 40/rpm 2.78/2.96kmph 7) 0.1km - 1:53(18:53/km) 117/123bpm [2210b/km] 14cal 8) 0km - 1(0/km) 117/123bpm [INFb/km] 9) 0.5km - 10:53(21:46/km) 129/134bpm [2808b/km] 103cal 31/rpm 2.76/2.92kmph 10) 0.1km - 2:51(28:34/km) 123/130bpm [3514b/km] 24cal 28/rpm 2.1/2.27kmph 11) 0.1km - 2:15(22:34/km) 129/138bpm [2912b/km] 19cal 39/rpm 2.66/2.79kmph 12) 0.1km - 1:57(19:29/km) 114/121bpm [2221b/km] 9cal 13) 0km - 2(0/km) 92/92bpm [INFb/km] 14) 0.5km - 11:07(22:14/km) 128/140bpm [2847b/km] 100cal 31/rpm 2.7/3.01kmph 15) 0.1km - 2:50(28:17/km) 124/134bpm [3507b/km] 21cal 27/rpm 2.12/2.23kmph 16) 0.08km - 2:15(29:57/km) 134/143bpm [4012b/km] 22cal 41/rpm 2.01/2.96kmph 17) 0.03km - 2(1:31/km) 134/143bpm [202b/km] 22cal 18) 0km - 2(0/km) 100/100bpm [INFb/km] 19) 0.1km - 2:00(20:01/km) 123/130bpm [2462b/km] 13cal 31/rpm 3/3.14kmph 20) 0km - 1(0/km) 123/130bpm [INFb/km] Add a comment	20.3mi, 1:08:17 Bike - Zwift Zwift: New York: Hill Sprints 10min WU, 3x(1min@200w, 1min@135w), 11x(3min@235w, 20 ramp 351-495w) 7min CD, ~7min free rise with a last '30-min' KoM & Sprint crown... Split Summary === 1) 5km - 13:17(2:39/km) 90/110bpm [239b/km] 129cal 77/109rpm 140/256W 22.58/33.86kmph 2) 5km - 10:20(2:04/km) 116/136bpm [240b/km] 150cal 90/115rpm 220/578W 29.01/48.57kmph 3) 5km - 9:39(1:56/km) 132/141bpm [255b/km] 153cal 91/121rpm 242/606W 31.09/51.49kmph 4) 5km - 9:25(1:53/km) 138/145bpm [260b/km] 155cal 93/116rpm 252/607W 31.87/52.91kmph 5) 5km - 9:30(1:54/km) 143/149bpm [272b/km] 152cal 93/131rpm 246/621W 31.58/52.37kmph 6) 5km - 11:03(2:13/km) 132/158bpm [292b/km] 146cal 87/105rpm 199/403W 27.15/41.99kmph 7) 2.66km - 5:03(1:54/km) 150/165bpm [285b/km] 83cal 91/125rpm 262/751W 31.6/60.36kmph Add a comment	8.2mi, 1:10:04 Run - Intervals Run: Intervals 🌙 2k WU, 13x1min on/off intervals, 4x1k slower/faster, 3x1 min fast to finish still so slow... Clear sky, 6°C, Feels like 4°C, Humidity 89%, Wind 11km/h from SSW Split Summary === 1) 0.11km - 1:02(9:05/km) 112/122bpm [1017b/km] 7cal 6.61/7.19kmph 2) 0.21km - 1:03(5:07/km) 130/141bpm [665b/km] 8cal 11.74/11.82kmph 3) 0.1km - 57(9:17/km) 141/143bpm [1310b/km] 8cal 6.46/11.76kmph 4) 0.4km - 2:02(5:03/km) 141/145bpm [713b/km] 21cal 11.87/12.36kmph 5) 0.11km - 59(8:54/km) 132/141bpm [1176b/km] 9cal 6.74/12.19kmph 6) 0.6km - 3:01(5:03/km) 133/141bpm [672b/km] 36cal 11.87/12.93kmph 7) 0.1km - 58(9:22/km) 119/138bpm [1116b/km] 9cal 6.4/11.82kmph 8) 0.36km - 1:52(5:07/km) 129/139bpm [660b/km] 21cal 11.72/12.56kmph 9) 1km - 5:12(5:12/km) 136/139bpm [708b/km] 67cal 11.52/11.92kmph 10) 0.16km - 56(5:45/km) 136/139bpm [783b/km] 11cal 10.42/11.49kmph 11) 0.22km - 1:01(4:31/km) 141/147bpm [636b/km] 13cal 13.3/13.17kmph 12) 0.17km - 1:00(5:55/km) 142/147bpm [840b/km] 13cal 10.14/13.1kmph 13) 0.23km - 1:00(4:27/km) 144/150bpm [641b/km] 13cal 13.49/13.67kmph 14) 0.16km - 59(6:06/km) 143/150bpm [872b/km] 13cal 9.84/13.6kmph 15) 0.22km - 1:01(4:36/km) 145/150bpm [666b/km] 13cal 13.06/13.2kmph 16) 0.18km - 1:00(5:38/km) 146/151bpm [822b/km] 13cal 10.66/12.97kmph 17) 0.22km - 1:01(4:40/km) 147/151bpm [686b/km] 14cal 12.86/13.17kmph 18) 0.15km - 59(6:24/km) 148/151bpm [947b/km] 13cal 9.38/13.13kmph 19) 0.21km - 1:01(4:51/km) 151/153bpm [732b/km] 14cal 12.37/12.66kmph 20) 0.18km - 1:00(5:27/km) 145/152bpm [790b/km] 13cal 11.01/12.36kmph 21) 0.23km - 1:00(4:26/km) 146/154bpm [648b/km] 14cal 13.51/13.67kmph 22) 0.17km - 1:01(5:58/km) 148/154bpm [883b/km] 14cal 10.06/13.67kmph 23) 0.22km - 59(4:30/km) 149/153bpm [671b/km] 14cal 13.31/13.6kmph 24) 0.18km - 1:01(5:42/km) 149/153bpm [850b/km] 14cal 10.52/13.64kmph 25) 0.21km - 59(4:37/km) 151/153bpm [697b/km] 14cal 13/13.47kmph 26) 0.18km - 1:00(5:38/km) 149/153bpm [840b/km] 14cal 10.64/13.47kmph 27) 0.22km - 1:01(4:34/km) 149/153bpm [682b/km] 14cal 13.11/13.3kmph 28) 0.17km - 1:00(5:41/km) 149/153bpm [847b/km] 13cal 10.56/13.17kmph 29) 0.22km - 1:00(4:40/km) 150/153bpm [700b/km] 14cal 12.86/12.93kmph 30) 0.17km - 59(5:41/km) 149/153bpm [847b/km] 13cal 10.55/12.87kmph 31) 0.2km - 1:01(4:57/km) 150/156bpm [741b/km] 14cal 12.14/12.02kmph 32) 0.18km - 1:01(5:39/km) 150/157bpm [849b/km] 14cal 10.61/12.06kmph 33) 0.21km - 1:00(4:48/km) 151/154bpm [725b/km] 14cal 12.49/12.8kmph 34) 0.15km - 59(6:37/km) 148/152bpm [980b/km] 13cal 9.06/12.63kmph 35) 0.22km - 1:01(4:29/km) 149/155bpm [669b/km] 14cal 13.37/12.83kmph 36) 0.97km - 5:31(5:40/km) 145/156bpm [823b/km] 75cal 10.58/12.8kmph 37) 1km - 4:53(4:53/km) 150/154bpm [733b/km] 69cal 12.28/12.73kmph 38) 1km - 5:43(5:43/km) 145/154bpm [830b/km] 77cal 10.48/12.36kmph 39) 1km - 4:50(4:50/km) 154/161bpm [743b/km] 70cal 12.43/12.8kmph 40) 0.16km - 1:02(6:22/km) 152/158bpm [967b/km] 14cal 9.43/12.77kmph 41) 0.23km - 1:01(4:21/km) 153/157bpm [664b/km] 14cal 13.82/14.24kmph 42) 0.16km - 59(6:21/km) 156/159bpm [991b/km] 13cal 9.44/13.67kmph 43) 0.24km - 1:01(4:18/km) 155/160bpm [667b/km] 14cal 13.94/14.31kmph 44) 0.16km - 58(5:57/km) 153/159bpm [909b/km] 13cal 10.09/14.11kmph 45) 0.22km - 1:02(4:40/km) 156/161bpm [728b/km] 15cal 12.86/12.66kmph 46) 0.01km - 1(3:16/km) 162/162bpm [530b/km] 18.32/12.63kmph Add a comment
Fri 19th Nov Nov 19	Sat 20th Nov Nov 20	Sun 21st Nov Nov 21	Mon 22nd Nov Nov 22	Tue 23rd Nov Nov 23	Wed 24th Nov Nov 24	Thu 25th Nov Nov 25
23.9mi, 1:15:27 Bike - Road Biking Split Summary === 1) 5km - 9:44(1:57/km) 134/143bpm [261b/km] 168cal 81/104rpm 278/477W 30.83/37.59kmph 2) 5km - 9:32(1:54/km) 136/141bpm [259b/km] 151cal 83/101rpm 255/406W 31.46/38.06kmph 3) 5km - 10:44(2:09/km) 137/148bpm [294b/km] 169cal 80/131rpm 269/489W 27.96/37.86kmph 4) 5km - 10:37(2:07/km) 143/157bpm [304b/km] 181cal 81/111rpm 271/405W 28.25/44.91kmph 5) 5km - 10:05(2:01/km) 140/155bpm [283b/km] 158cal 81/110rpm 269/483W 29.73/53.27kmph 6) 5km - 9:19(1:52/km) 143/155bpm [267b/km] 151cal 82/129rpm 270/388W 32.18/50.49kmph 7) 5km - 8:52(1:46/km) 142/149bpm [252b/km] 142cal 83/121rpm 267/429W 33.84/46.12kmph 8) 3.43km - 6:33(1:55/km) 143/148bpm [273b/km] 105cal 84/120rpm 283/608W 31.41/39.4kmph Add a comment	1.6mi, 58:44 Swim - Pool Swim: 2.5k/50x50m @Inspire 3long mixed sets - hard work…. Slow - arm got tired… 3 x500m, 3x100 ( float, bk, br) Arrows hogging the pool - Adrian & Nathan there too but much faster than me Probably last swim for 2-4weeks Split Summary === 1) 0.1km - 1:50(18:22/km) 114/125bpm [2093b/km] 15cal 2) 0km - 2(0/km) 94/94bpm [INFb/km] 3) 0.5km - 11:10(22:19/km) 132/143bpm [2947b/km] 128cal 33/rpm 2.69/3.14kmph 4) 0.1km - 2:13(22:12/km) 131/143bpm [2909b/km] 23cal 42/rpm 2.7/2.83kmph 5) 0.1km - 2:39(26:26/km) 130/138bpm [3437b/km] 28cal 29/rpm 2.27/2.3kmph 6) 0km - 7(0/km) 92/92bpm [INFb/km] 7) 0.1km - 1:58(19:41/km) 117/124bpm [2302b/km] 13cal 8) 0km - 2(0/km) 117/124bpm [INFb/km] 9) 0.2km - 4:37(23:06/km) 130/136bpm [3003b/km] 48cal 33/rpm 2.6/2.64kmph 10) 0.3km - 7:04(23:34/km) 136/144bpm [3206b/km] 80cal 33/rpm 2.55/2.63kmph 11) 0.1km - 2:14(22:23/km) 136/145bpm [3045b/km] 23cal 42/rpm 2.68/2.76kmph 12) 0.1km - 2:44(27:16/km) 129/138bpm [3517b/km] 25cal 29/rpm 2.2/2.26kmph 13) 0.1km - 1:58(19:36/km) 122/128bpm [2391b/km] 13cal 14) 0km - 2(0/km) 91/91bpm [INFb/km] 15) 0.5km - 12:34(25:08/km) 134/144bpm [3367b/km] 134cal 33/rpm 2.39/2.6kmph 16) 0.05km - 2:16(45:19/km) 139/150bpm [6298b/km] 24cal 42/rpm 1.32/1.32kmph 17) 0.05km - 1(29/km) 139/150bpm [68b/km] 24cal 18) 0km - 2(0/km) 98/98bpm [INFb/km] 19) 0.1km - 2:56(29:19/km) 131/137bpm [3841b/km] 25cal 29/rpm 2.04/2.12kmph 20) 0.1km - 2:15(22:25/km) 129/138bpm [2893b/km] 18cal 33/rpm 2.67/2.7kmph 21) 0km - 1(0/km) 129/138bpm [INFb/km] Add a comment	27.5mi, 1:35:01 Bike - Zwift Split Summary === 1) 5km - 11:20(2:16/km) 105/121bpm [238b/km] 133cal 85/100rpm 175/251W 26.48/33.42kmph 2) 5km - 10:45(2:09/km) 115/126bpm [247b/km] 142cal 81/100rpm 199/292W 27.92/33.72kmph 3) 5km - 11:22(2:16/km) 115/126bpm [262b/km] 145cal 80/99rpm 190/289W 26.38/33.29kmph 4) 5km - 10:44(2:09/km) 119/133bpm [255b/km] 148cal 82/97rpm 208/319W 27.95/36.61kmph 5) 5km - 10:28(2:06/km) 123/137bpm [257b/km] 148cal 82/100rpm 214/353W 28.68/38.43kmph 6) 5km - 11:37(2:19/km) 116/137bpm [270b/km] 142cal 74/100rpm 183/485W 25.82/43.16kmph 7) 5km - 11:55(2:23/km) 109/135bpm [260b/km] 137cal 74/96rpm 171/317W 25.19/35.91kmph 8) 5km - 9:01(1:48/km) 134/149bpm [242b/km] 153cal 87/108rpm 263/440W 33.28/45.45kmph 9) 4.23km - 7:50(1:51/km) 139/157bpm [257b/km] 129cal 86/114rpm 259/490W 32.44/49.21kmph Add a comment	20.1mi, 1:06:02 Bike - Zwift Zwift: Makuri Islands: Temples & Towers: The McCarthy Special - always tough Pre-op self-isolation day 2 10 min WU, 3x(3mins@265w,3min@295w,3min@330w), 9 mins@165w between sets, 5min CDSplit Summary === 1) 5km - 12:15(2:27/km) 94/128bpm [230b/km] 128cal 75/98rpm 155/311W 24.48/37.32kmph 2) 5km - 8:55(1:47/km) 139/156bpm [248b/km] 157cal 92/105rpm 272/359W 33.64/40.01kmph 3) 5km - 10:50(2:10/km) 119/143bpm [258b/km] 145cal 88/103rpm 201/324W 27.68/36.95kmph 4) 5km - 9:29(1:54/km) 139/157bpm [264b/km] 151cal 90/110rpm 244/374W 31.64/40.44kmph 5) 5km - 10:04(2:01/km) 130/150bpm [262b/km] 148cal 90/102rpm 224/335W 29.8/37.86kmph 6) 5km - 10:11(2:02/km) 134/160bpm [273b/km] 148cal 86/112rpm 221/368W 29.48/40.88kmph 7) 2.28km - 4:18(1:53/km) 138/152bpm [260b/km] 69cal 87/100rpm 251/403W 31.81/41.22kmph Add a comment	22.1mi, 1:07:05 Bike - Zwift Zwift: 3 lap race sim based on Watopia Flat Forward but on Mountain 8@ 110% 8 mins WU, 3x(4min@245w, 30s@345w, 3min@245w, 3min@275w, 30s@160w, 3min@245w, 30s@345 4x(10s@320,10s@190), 1min@160) final sprint 20s@290w, 10s@590w 39/39 Split Summary === 1) 5km - 10:26(2:05/km) 108/134bpm [225b/km] 135cal 85/115rpm 196/508W 28.75/47.97kmph 2) 5km - 9:07(1:49/km) 133/140bpm [243b/km] 153cal 86/102rpm 259/416W 32.88/42.66kmph 3) 5km - 9:19(1:52/km) 137/147bpm [255b/km] 151cal 85/115rpm 249/431W 32.19/42.43kmph 4) 5km - 9:09(1:50/km) 141/147bpm [258b/km] 152cal 93/111rpm 256/436W 32.79/41.32kmph 5) 5km - 9:22(1:52/km) 139/150bpm [260b/km] 152cal 86/116rpm 249/482W 32.04/44.14kmph 6) 5km - 8:56(1:47/km) 145/151bpm [259b/km] 154cal 84/99rpm 265/441W 33.61/45.72kmph 7) 5km - 9:58(2:00/km) 138/159bpm [275b/km] 148cal 80/114rpm 226/671W 30.12/54.78kmph 8) 0.48km - 49(1:41/km) 152/155bpm [255b/km] 15cal 89/99rpm 311/379W 35.71/42.19kmph Add a comment	-	1.9mi, 30:59 Walk - General Walking again after elbow op to remove metal... Split Summary === 1) 1km - 10:17(10:17/km) 89/106bpm [915b/km] 65cal 57/60rpm 5.83/6.38kmph 2) 1km - 9:55(9:55/km) 89/98bpm [882b/km] 64cal 57/60rpm 6.05/6.79kmph 3) 1km - 10:03(10:03/km) 88/98bpm [885b/km] 60cal 56/59rpm 5.97/6.38kmph 4) 0.07km - 44(10:29/km) 80/85bpm [839b/km] 3cal 57/59rpm 5.72/5.88kmph Add a comment
Fri 26th Nov Nov 26	Sat 27th Nov Nov 27	Sun 28th Nov Nov 28	Mon 29th Nov Nov 29	Tue 30th Nov Nov 30	Wed 1st Dec Dec 1	Thu 2nd Dec Dec 2
-	2.2mi, 35:23 Walk - General Split Summary === 1) 1km - 10:23(10:23/km) 94/112bpm [976b/km] 67cal 57/63rpm 5.78/6.92kmph 2) 1km - 10:09(10:09/km) 96/110bpm [975b/km] 62cal 57/61rpm 5.91/6.48kmph 3) 1km - 9:52(9:52/km) 96/104bpm [947b/km] 61cal 58/60rpm 6.08/6.42kmph 4) 0.51km - 4:59(9:45/km) 97/105bpm [945b/km] 31cal 58/60rpm 6.16/6.48kmph Add a comment	31.5mi, 1:40:07 Bike - Zwift Zwift: Ven-top (finally) 2x20 FTP Intervals 10minWUm 5min @170w, 20min@102%FTP/270w, 15min@150w, 20min@110%FTP/290w, 10minCD, 10 min to top Fresh legs after 4 days 'off': new FTP 279w Split Summary === 1) 5km - 12:26(2:29/km) 89/116bpm [221b/km] 129cal 80/93rpm 153/240W 24.12/33.29kmph 2) 5km - 9:34(1:55/km) 127/143bpm [243b/km] 150cal 87/94rpm 239/316W 31.35/34.93kmph 3) 5km - 8:58(1:48/km) 145/151bpm [260b/km] 157cal 90/95rpm 272/332W 33.46/35.57kmph 4) 5km - 10:59(2:12/km) 134/154bpm [295b/km] 146cal 79/101rpm 199/350W 27.3/37.49kmph 5) 5km - 9:36(1:55/km) 139/154bpm [267b/km] 153cal 85/104rpm 244/337W 31.27/37.12kmph 6) 5km - 8:25(1:41/km) 156/159bpm [263b/km] 159cal 96/101rpm 293/351W 35.62/37.66kmph 7) 5km - 8:57(1:47/km) 157/164bpm [281b/km] 153cal 93/101rpm 263/385W 33.5/40.44kmph 8) 5km - 11:17(2:15/km) 140/149bpm [316b/km] 139cal 82/92rpm 183/252W 26.6/30.27kmph 9) 5km - 9:12(1:50/km) 147/153bpm [271b/km] 152cal 87/96rpm 254/314W 32.59/37.32kmph 10) 5km - 9:18(1:52/km) 149/167bpm [277b/km] 153cal 87/104rpm 253/406W 32.27/43.87kmph 11) 0.69km - 1:24(2:01/km) 138/143bpm [278b/km] 19cal 72/87rpm 230/283W 29.79/34.63kmph Add a comment	16mi, 50:51 Bike - Zwift Zwift Academy Road: Workout 3 Lactate Tolerance: France 10min WU, 1min ramp 4 min@160w, 3x (4x30s@380w, 1min@280w, 5 min @160w) @105% FTP Cold in conservatory with door open... Split Summary === 1) 5km - 10:30(2:06/km) 110/129bpm [231b/km] 133cal 90/102rpm 191/286W 28.59/35.91kmph 2) 5km - 9:13(1:51/km) 132/152bpm [243b/km] 151cal 89/99rpm 252/420W 32.57/41.75kmph 3) 5km - 9:56(1:59/km) 136/158bpm [270b/km] 153cal 88/111rpm 235/435W 30.19/43.87kmph 4) 5km - 9:54(1:59/km) 143/161bpm [283b/km] 152cal 87/103rpm 234/420W 30.28/44.14kmph 5) 5km - 10:03(2:01/km) 143/163bpm [288b/km] 150cal 85/120rpm 229/453W 29.83/44.64kmph 6) 0.76km - 1:15(1:39/km) 158/160bpm [260b/km] 24cal 94/102rpm 303/413W 36.5/42.66kmph Add a comment	7mi, 1:04:28 Run - Run-Walk Run: getting back to it, fairly easy run/walk/run thing - nice to be out... ☁️ ~5k w/1min walk recovery each km then 5.5k steady return No reaction from elbow so far Broken clouds, 8°C, Feels like 4°C, Humidity 91%, Wind 32km/h from W Split Summary === 1) 1km - 5:25(5:25/km) 133/144bpm [721b/km] 68cal 11.07/11.52kmph 2) 0.09km - 46(8:51/km) 132/145bpm [1168b/km] 9cal 6.78/11.42kmph 3) 1km - 5:18(5:18/km) 145/152bpm [767b/km] 73cal 11.34/11.66kmph 4) 0.09km - 54(9:29/km) 141/152bpm [1338b/km] 11cal 6.33/11.52kmph 5) 1km - 5:37(5:37/km) 151/158bpm [847b/km] 81cal 10.7/11.82kmph 6) 0.11km - 1:04(9:52/km) 136/153bpm [1341b/km] 13cal 6.08/11.15kmph 7) 1km - 5:24(5:24/km) 147/154bpm [794b/km] 74cal 11.11/13kmph 8) 0.11km - 1:00(9:30/km) 141/153bpm [1340b/km] 12cal 6.31/11.92kmph 9) 1km - 5:34(5:34/km) 152/159bpm [847b/km] 80cal 10.77/12.26kmph 10) 0.11km - 1:02(9:33/km) 146/158bpm [1394b/km] 14cal 6.28/10.04kmph 11) 0.5km - 2:49(5:39/km) 148/155bpm [836b/km] 39cal 10.62/11.05kmph 12) 1km - 5:17(5:17/km) 154/158bpm [814b/km] 78cal 11.34/12.36kmph 13) 1km - 6:03(6:03/km) 158/161bpm [957b/km] 91cal 9.91/10.75kmph 14) 1km - 5:29(5:29/km) 156/159bpm [854b/km] 81cal 10.95/11.89kmph 15) 1km - 5:25(5:25/km) 158/162bpm [856b/km] 82cal 11.07/12.23kmph 16) 1km - 5:36(5:36/km) 160/163bpm [896b/km] 87cal 10.72/10.98kmph 17) 0.29km - 1:45(6:08/km) 160/161bpm [982b/km] 27cal 9.77/10.85kmph Add a comment	15.1mi, 46:46 Bike - Zwift Zwift: Makuri Islands: Neokyo Badge Hunt - Stage 1 3 laps - fast, slow, medium (or not it seems) Split Summary === 1) 5km - 8:58(1:48/km) 131/146bpm [235b/km] 146cal 82/124rpm 255/395W 33.48/41.42kmph 2) 5km - 9:44(1:57/km) 145/163bpm [282b/km] 155cal 82/108rpm 247/538W 30.81/48.57kmph 3) 5km - 10:16(2:03/km) 141/148bpm [289b/km] 149cal 78/130rpm 224/694W 29.24/54.38kmph 4) 5km - 9:39(1:56/km) 148/165bpm [286b/km] 153cal 83/121rpm 246/629W 31.07/54.58kmph 5) 4.24km - 8:09(1:55/km) 153/159bpm [294b/km] 128cal 83/96rpm 247/329W 31.18/37.66kmph Add a comment	2.3mi, 35:05 Walk - General Split Summary === 1) 1km - 9:17(9:17/km) 99/111bpm [919b/km] 67cal 59/65rpm 6.46/7.02kmph 2) 1km - 9:34(9:34/km) 102/132bpm [976b/km] 64cal 59/65rpm 6.27/7.05kmph 3) 1km - 9:35(9:35/km) 95/128bpm [910b/km] 63cal 59/92rpm 6.27/6.92kmph 4) 0.7km - 6:39(9:33/km) 91/100bpm [870b/km] 47cal 59/62rpm 6.28/6.95kmph Add a comment 7mi, 1:01:52 Run - Steady-State Run: AEL - Southdown loop: Steady - too cold for any walk segments... ⛅ just 1x1min walk...busy with people on way back and into cold headwind Broken clouds, 0°C, Feels like -5°C, Humidity 90%, Wind 22km/h from WNW Split Summary === 1) 1km - 5:18(5:18/km) 137/146bpm [727b/km] 68cal 11.31/11.72kmph 2) 1km - 5:25(5:25/km) 146/148bpm [791b/km] 74cal 11.07/12.6kmph 3) 0.9km - 5:13(5:48/km) 150/154bpm [870b/km] 74cal 10.34/11.32kmph 4) 0.1km - 57(9:30/km) 135/151bpm [1282b/km] 12cal 6.32/10.31kmph 5) 1km - 5:23(5:23/km) 145/150bpm [781b/km] 73cal 11.15/13kmph 6) 1km - 5:14(5:14/km) 151/157bpm [789b/km] 75cal 11.48/13.23kmph 7) 1km - 5:30(5:30/km) 153/159bpm [843b/km] 80cal 10.89/11.32kmph 8) 1km - 5:22(5:22/km) 151/154bpm [810b/km] 76cal 11.19/11.96kmph 9) 1km - 5:25(5:25/km) 153/158bpm [829b/km] 78cal 11.07/12.09kmph 10) 1km - 5:38(5:38/km) 155/161bpm [873b/km] 83cal 10.66/11.49kmph 11) 1km - 5:46(5:46/km) 156/158bpm [899b/km] 85cal 10.41/11.19kmph 12) 1km - 5:28(5:28/km) 157/159bpm [858b/km] 82cal 10.98/11.35kmph 13) 0.2km - 1:13(6:06/km) 157/159bpm [959b/km] 18cal 9.82/10.95kmph Add a comment