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Richard-M is a Fetch Supporter!

Richard-M M45

About

Race Times

All Races

Mileage

Training

Blog

Harpenden Arrows

Races
161
Miles
9319
Miles
703
Miles
17538
WAVA
75.48%
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)

Current Status

pending... running and managing aches, niggles.

Planned Races
9th Feb 20	Sunday League XC #5 Royston
23rd Feb 20	Gade Valley Harriers VLM Training run #2
Under Consideration
1st Mar 20	Cambridge Boundary Run
8th Mar 20	Cambridge Half Marathon
8th Mar 20	Hillingdon 20
14th Mar 20	Ashridge Boundary Run
22nd Mar 20	Gade Valley Harriers VLM Training run #3
5th Apr 20	Greater Manchester Marathon
4th Jul 20	Race to the Stones

Best Badges

This user has collected 125 badges.

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Groups

This user is a member of 1500 miles in 2019, 1500 miles in 2020, Conquercise Game, FE Tri Kit, Fetch Social Runs, FetchPoint Game, GPS Users, New Fetch Game, Swimmers, UTMOST

2020 Targets

BIKE
3000
RUN
1500
SWIM
100

Set your targets for 2020

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Buddies

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	75.48		20:59 66.53	19:30 72.15	19:46 71.18	20:07 70.48	19:35 73.53	20:07 71.59	19:23 75.48	22:48 64.17
5mi	18	32:59 6:36/mi	73.32		38:21 59.72						32:59 73.32
10km	31	41:11 6:38/mi	72.78	53:11 54.23	46:15 62.36	42:22 69.12	42:32 69.38	41:18 72.01	41:11 72.78	42:01 71.34	42:32 71.02
10mi	12	1:08:28 6:51/mi	71.86		1:18:33 60.62	1:09:46 68.79	1:08:37 69.94	1:10:31 68.61	1:09:38 70.46	1:08:28 71.81	1:09:33 71.86	1:09:33 71.86
13.1mi	7	1:30:26 6:54/mi	72.19			1:34:29 67.41	1:33:53 68.40	1:33:24 69.32	1:30:26 72.19	1:35:43 68.20
26km	2	2:13:51 8:17/mi	58.77		2:13:51 58.69	2:14:47 58.77
16.5mi	1	5:34:00 20:15/mi	25.26								5:34:00 25.26
17mi	3	2:07:30 7:30/mi	67.03				2:11:31 63.91		2:07:30 67.03	2:08:41 66.98
20mi	2	2:33:55 7:42/mi	65.32				2:39:10 62.12		2:33:55 65.32
20.8mi	1	3:05:44 8:56/mi	56.78						3:05:44 56.78
26.2mi	5	3:19:27 7:37/mi	69.30				3:46:34 58.41	3:47:56 58.56	3:38:32 61.61		3:19:27 69.30

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	5.6	0	0	0	0	0	0	0	0	0	0	0	5.6
2020	104	0	0	0	0	0	0	0	0	0	0	0	104
2020	131	0	0	0	0	0	0	0	0	0	0	0	131
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	113	1316
2019	85	209	168	233	187	139	319	240	254	164	235	261	2495
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	35	6	60	97	106	20	895
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	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	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	153	103	77	1252
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	10	9	29	10	6	0	0	29	46	47	46	72	302
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

Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31
-	21.4mi, 1:03:22 Cycling - Zwift Zwift: 2. Half-Distance Power Development: London 37/37 @ 110% FTP 10m WU, intervals 6min, 8min, 30s on/off, 6 mins, 8min, 7min WDSplit Summary === 1) 1km - 2:37(2:37/km) 91/99bpm 2) 1km - 1:28(1:28/km) 88/93bpm 3) 1km - 2:41(2:41/km) 87/95bpm 4) 1km - 2:15(2:15/km) 95/99bpm 5) 1km - 1:30(1:30/km) 99/103bpm 6) 1km - 1:31(1:31/km) 111/118bpm 7) 1km - 1:32(1:32/km) 119/123bpm 8) 1km - 1:46(1:46/km) 111/124bpm 9) 1km - 1:35(1:35/km) 116/137bpm 10) 1km - 1:44(1:44/km) 136/139bpm 11) 1km - 1:33(1:33/km) 135/142bpm 12) 1km - 1:37(1:37/km) 144/149bpm 13) 1km - 2:45(2:45/km) 122/143bpm 14) 1km - 1:31(1:31/km) 123/135bpm 15) 1km - 1:23(1:23/km) 141/144bpm 16) 1km - 2:15(2:15/km) 143/150bpm 17) 1km - 4:03(4:03/km) 141/150bpm 18) 1km - 3:24(3:24/km) 145/151bpm 19) 1km - 1:46(1:46/km) 143/147bpm 20) 1km - 1:29(1:29/km) 149/151bpm 21) 1km - 53(53/km) 142/149bpm 22) 1km - 1:00(1:00/km) 142/146bpm 23) 1km - 1:56(1:56/km) 147/150bpm 24) 1km - 1:33(1:33/km) 149/152bpm 25) 1km - 1:42(1:42/km) 148/152bpm 26) 1km - 1:31(1:31/km) 137/145bpm 27) 1km - 1:27(1:27/km) 149/154bpm 28) 1km - 1:53(1:53/km) 151/154bpm 29) 1km - 1:26(1:26/km) 151/153bpm 30) 1km - 1:26(1:26/km) 154/156bpm 31) 1km - 1:35(1:35/km) 151/155bpm 32) 1km - 1:49(1:49/km) 138/147bpm 33) 1km - 1:55(1:55/km) 131/139bpm 34) 1km - 2:05(2:05/km) 132/139bpm 35) 0.44km - 46(1:46/km) 122/125bpm Add a comment	-	-	10mi, 1:09:35 Running - Race Buntingford 10M - 15s course PB Chip time 1:09:33 71.86% WAVA Feet hurt - blisters... Split Summary === 1) 1km - 4:08(4:08/km) 137/154bpm 52cal 14.54/15.35kmph 2) 1km - 4:22(4:22/km) 144/150bpm 40cal 13.76/15.28kmph 3) 1km - 4:10(4:10/km) 155/159bpm 59cal 14.41/16.02kmph 4) 1km - 4:14(4:14/km) 157/163bpm 61cal 14.19/15.52kmph 5) 1km - 4:24(4:24/km) 159/163bpm 63cal 13.63/14.95kmph 6) 1km - 4:37(4:37/km) 160/166bpm 68cal 13.01/14.51kmph 7) 1km - 4:23(4:23/km) 164/167bpm 66cal 13.69/14.24kmph 8) 1km - 4:22(4:22/km) 162/166bpm 65cal 13.73/15.82kmph 9) 1km - 4:25(4:25/km) 163/166bpm 66cal 13.57/15.35kmph 10) 1km - 4:17(4:17/km) 163/166bpm 64cal 13.99/14.71kmph 11) 1km - 4:03(4:03/km) 160/165bpm 59cal 14.79/15.22kmph 12) 1km - 4:14(4:14/km) 161/164bpm 62cal 14.15/15.15kmph 13) 1km - 4:31(4:31/km) 160/165bpm 65cal 13.27/14.68kmph 14) 1km - 4:32(4:32/km) 161/164bpm 66cal 13.22/14.18kmph 15) 1km - 4:35(4:35/km) 162/164bpm 67cal 13.08/13.87kmph 16) 1km - 4:14(4:14/km) 163/168bpm 63cal 14.15/15.82kmph 17) 0.02km - 3(3:13/km) 168/168bpm 18.67/15.92kmph Add a comment	-	14.3mi, 35:34 Cycling - Zwift ZA Tri 2020 TT Race - Open B P21/111 - ok Hard work, non stop effort above ftp, nice sprint finish to grab one more place. Takes me just over 4000km for the year. Split Summary === 1) 22.99km - 35:34(1:33/km) 148/171bpm 90/118rpm 251/550W 38.78/62.73kmph Add a comment 3.6mi, 12:29 Cycling - Zwift Warm up Split Summary === 1) 5.71km - 12:29(2:11/km) 101/114bpm 67/111rpm 155/212W 27.44/63.65kmph Add a comment
Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7
17.6mi, 2:24:09 Running - Long Run NYD double park run with run there + between Split Summary === 1) 1km - 5:20(5:20/km) 137/145bpm 67cal 11.26/12.5kmph 2) 1km - 5:16(5:16/km) 148/154bpm 73cal 11.4/12.06kmph 3) 1km - 5:09(5:09/km) 139/150bpm 65cal 11.66/12.53kmph 4) 1km - 5:06(5:06/km) 148/151bpm 69cal 11.78/12.63kmph 5) 1km - 5:18(5:18/km) 149/158bpm 72cal 11.31/14.48kmph 6) 1km - 5:41(5:41/km) 145/157bpm 71cal 10.57/13.1kmph 7) 1km - 4:54(4:54/km) 149/155bpm 66cal 12.25/13.07kmph 8) 1km - 5:02(5:02/km) 150/155bpm 68cal 11.91/12.77kmph 9) 1km - 5:10(5:10/km) 151/156bpm 71cal 11.61/13.23kmph 10) 1km - 5:17(5:17/km) 148/159bpm 65cal 11.34/13.54kmph 11) 1km - 4:49(4:49/km) 144/152bpm 57cal 12.47/13.27kmph 12) 1km - 4:33(4:33/km) 153/159bpm 63cal 13.17/13.87kmph 13) 1km - 4:42(4:42/km) 155/160bpm 66cal 12.78/13.91kmph 14) 1km - 4:40(4:40/km) 159/163bpm 68cal 12.85/14.38kmph 15) 1km - 4:37(4:37/km) 156/169bpm 61cal 13/14.34kmph 16) 1km - 5:06(5:06/km) 144/149bpm 58cal 11.78/12.29kmph 17) 1km - 6:22(6:22/km) 147/158bpm 74cal 9.42/13.03kmph 18) 1km - 4:52(4:52/km) 154/158bpm 67cal 12.31/12.93kmph 19) 1km - 4:54(4:54/km) 158/161bpm 70cal 12.25/12.39kmph 20) 1km - 4:58(4:58/km) 159/161bpm 72cal 12.1/12.46kmph 21) 1km - 5:26(5:26/km) 156/163bpm 71cal 11.05/12.87kmph 22) 1km - 4:48(4:48/km) 154/162bpm 62cal 12.49/13.13kmph 23) 1km - 5:30(5:30/km) 153/159bpm 68cal 10.93/12.83kmph 24) 1km - 5:37(5:37/km) 138/156bpm 55cal 10.69/13.81kmph 25) 1km - 5:03(5:03/km) 149/155bpm 66cal 11.88/13.6kmph 26) 1km - 4:48(4:48/km) 157/160bpm 69cal 12.48/14.14kmph 27) 1km - 4:52(4:52/km) 160/163bpm 71cal 12.33/13.54kmph 28) 1km - 4:56(4:56/km) 162/165bpm 74cal 12.18/13.57kmph 29) 0.31km - 1:25(4:37/km) 166/169bpm 21cal 13.01/14.71kmph Add a comment	5.5mi, 50:53 Running - Recovery Run Run: Arrows evening headtorch trails Lydon's route Split Summary === 1) 1km - 5:37(5:37/km) 126/134bpm 63cal 10.69/12.56kmph 2) 1km - 5:30(5:30/km) 142/152bpm 72cal 10.9/12.09kmph 3) 1km - 6:13(6:13/km) 137/147bpm 76cal 9.66/12.63kmph 4) 1km - 5:47(5:47/km) 134/143bpm 65cal 10.37/12.02kmph 5) 1km - 5:27(5:27/km) 139/150bpm 64cal 11.01/13kmph 6) 1km - 6:26(6:26/km) 138/152bpm 71cal 9.32/11.59kmph 7) 1km - 5:19(5:19/km) 145/152bpm 69cal 11.29/12.87kmph 8) 1km - 5:16(5:16/km) 138/143bpm 57cal 11.38/11.92kmph 9) 0.92km - 5:18(5:46/km) 140/144bpm 59cal 10.4/12.39kmph Add a comment 14.8mi, 46:03 Cycling - Zwift Zwift: NYC: FTP Test (shorter) 261W (+8W) 110% 30s bursts to 360W, then 3min@305W, 2mins@330W 20min ftp test: Zwift reported an average 274W / 20 mins...? dripping Split Summary === 1) 2.12km - 5:31(2:37/km) 99/109bpm 40cal 72/89rpm 127/780W 23/50.64kmph 2) 0.23km - 20(1:27/km) 112/115bpm 4cal 82/85rpm 255/270W 41.31/45.07kmph 3) 0.22km - 20(1:30/km) 118/122bpm 5cal 83/84rpm 299/324W 39.9/46.32kmph 4) 0.33km - 20(1:00/km) 127/131bpm 6cal 88/91rpm 345/385W 59.87/68.9kmph 5) 1.02km - 3:00(2:57/km) 115/132bpm 29cal 84/92rpm 170/367W 20.35/66.42kmph 6) 1.58km - 3:00(1:54/km) 138/151bpm 51cal 89/100rpm 297/335W 31.67/55.83kmph 7) 1.31km - 2:00(1:32/km) 154/158bpm 36cal 92/103rpm 318/367W 39.19/58.27kmph 8) 2.5km - 6:00(2:24/km) 122/159bpm 51cal 89/98rpm 151/269W 24.96/53.89kmph 9) 12.56km - 20:22(1:37/km) 150/165bpm 319cal 96/113rpm 273/378W 37/82.7kmph 10) 2.02km - 5:00(2:29/km) 128/164bpm 33cal 95/107rpm 118/328W 24.2/62.25kmph 11) 0.01km - 10(11:55/km) 114/118bpm 40/102rpm 25/90W 5.04/9.48kmph Add a comment	1.9mi, 1:00:53 Swimming - Pool Swim - 3k/60×50 @ Inspire - slow and hard work Out of practice.... Leg recovery and clearing my lungs (after) Split Summary === 1) 0.5km - 10:04(20:08/km) 131/140bpm 119cal 33/rpm 2.98/3.18kmph 2) 0.1km - 1:49(18:09/km) 114/120bpm 13cal 32/rpm 3.31/3.32kmph 3) 0.1km - 1:53(18:51/km) 128/136bpm 20cal 31/rpm 3.18/3.23kmph 4) 0.1km - 1:59(19:54/km) 120/124bpm 17cal 33/rpm 3.01/3.09kmph 5) 0.05km - 1:01(20:12/km) 126/133bpm 10cal 30/rpm 2.97/2.97kmph 6) 0.05km - 56(18:48/km) 126/133bpm 9cal 30/rpm 3.19/3.19kmph 7) 0.1km - 1:53(18:46/km) 120/126bpm 16cal 31/rpm 3.2/3.27kmph 8) 0.1km - 2:00(20:02/km) 115/122bpm 13cal 9) 0km - 4(/km) 115/122bpm 10) 0km - 1(/km) 115/122bpm 11) 0km - 3(/km) 104/104bpm 12) 0.1km - 1:37(16:10/km) 128/139bpm 15cal 33/rpm 3.71/3.77kmph 13) 0.1km - 1:59(19:48/km) 118/121bpm 15cal 14) 0km - 8(/km) 118/121bpm 15) 0km - 3(/km) 93/93bpm 16) 0km - 7(/km) 83/83bpm 17) 0.1km - 1:38(16:15/km) 130/147bpm 14cal 34/rpm 3.69/3.97kmph 18) 0km - 5(/km) 130/147bpm 19) 0km - 4(/km) 108/108bpm 20) 0.1km - 1:49(18:06/km) 115/120bpm 11cal 21) 0km - 1(/km) 115/120bpm 22) 0.5km - 9:58(19:56/km) 118/126bpm 77cal 33/rpm 3.01/3.15kmph 23) 0.5km - 11:02(22:04/km) 139/147bpm 133cal 33/rpm 2.72/2.92kmph 24) 0.5km - 10:39(21:19/km) 136/146bpm 117cal 34/rpm 2.82/2.92kmph 25) 0km - 1(/km) 136/146bpm Add a comment	-	11.2mi, 1:29:20 Running - Long Run Run: Kimpton hills breezy and drzzle Split Summary === 1) 1km - 5:24(5:24/km) 141/156bpm 53cal 11.1/12.29kmph 2) 1km - 4:51(4:51/km) 138/145bpm 61cal 12.38/12.97kmph 3) 1km - 5:26(5:26/km) 141/152bpm 69cal 11.03/13.33kmph 4) 1km - 4:56(4:56/km) 142/152bpm 62cal 12.16/14.38kmph 5) 1km - 4:44(4:44/km) 144/147bpm 61cal 12.69/13.81kmph 6) 1km - 4:41(4:41/km) 146/149bpm 61cal 12.8/13.03kmph 7) 1km - 4:44(4:44/km) 147/149bpm 62cal 12.69/12.97kmph 8) 1km - 5:12(5:12/km) 149/160bpm 69cal 11.55/12.87kmph 9) 1km - 5:05(5:05/km) 153/160bpm 70cal 11.81/12.53kmph 10) 1km - 4:54(4:54/km) 151/155bpm 66cal 12.25/12.9kmph 11) 1km - 4:51(4:51/km) 147/151bpm 60cal 12.36/13.07kmph 12) 1km - 4:54(4:54/km) 149/152bpm 63cal 12.27/12.66kmph 13) 1km - 4:52(4:52/km) 146/150bpm 59cal 12.34/13.71kmph 14) 1km - 4:51(4:51/km) 143/153bpm 51cal 12.35/12.83kmph 15) 1km - 5:22(5:22/km) 151/160bpm 68cal 11.19/13.27kmph 16) 1km - 4:55(4:55/km) 153/158bpm 65cal 12.21/13.13kmph 17) 1km - 4:51(4:51/km) 149/155bpm 57cal 12.37/13.1kmph 18) 1km - 4:46(4:46/km) 156/159bpm 65cal 12.61/13.4kmph 19) 0.01km - 2(4:41/km) 158/158bpm 12.81/11.66kmph Add a comment	0mi, 1:02:49 Cross-Training - Yoga Split Summary === 1) 0km - 1:02:49(/km) 64/96bpm 139cal Add a comment 0mi, 30:03 Cross-Training - Circuits Split Summary === 1) 0km - 30:03(/km) 115/149bpm 269cal Add a comment 5.2mi, 43:42 Running - Recovery Run Run: Recovery run + back to it☁️ Steady run to HR <140 + 5x30S STRIDES FOR LAST KM Mostly Cloudy, 5°C, Feels like 1°C, Humidity 91%, Wind 12mph from SSW - by Klimat.app Split Summary === 1) 1km - 5:19(5:19/km) 135/144bpm 49cal 11.29/11.82kmph 2) 1km - 5:11(5:11/km) 134/137bpm 63cal 11.57/11.99kmph 3) 1km - 5:14(5:14/km) 135/138bpm 64cal 11.48/12.16kmph 4) 1km - 5:14(5:14/km) 137/140bpm 62cal 11.46/11.62kmph 5) 1km - 5:17(5:17/km) 136/140bpm 61cal 11.35/11.69kmph 6) 1km - 5:20(5:20/km) 137/140bpm 61cal 11.25/11.59kmph 7) 1km - 5:24(5:24/km) 137/141bpm 60cal 11.12/11.32kmph 8) 1km - 4:52(4:52/km) 144/154bpm 60cal 12.33/16.06kmph 9) 0.43km - 1:52(4:19/km) 152/159bpm 26cal 13.91/16.86kmph Add a comment	5.4mi, 50:01 Running - Easy Chatty breezy club run on a slightly different route ☁️ Overcast, 12°C, Feels like 12°C, Humidity 90%, Wind 18mph from SW - by Klimat.app Split Summary === 1) 1km - 6:17(6:17/km) 121/133bpm 68cal 9.55/10.52kmph 2) 1km - 5:50(5:50/km) 129/150bpm 68cal 10.28/11.39kmph 3) 1km - 5:40(5:40/km) 136/145bpm 71cal 10.59/13.3kmph 4) 1km - 4:55(4:55/km) 149/159bpm 69cal 12.22/14.21kmph 5) 1km - 4:56(4:56/km) 145/160bpm 66cal 12.18/14.91kmph 6) 1km - 6:05(6:05/km) 138/148bpm 72cal 9.86/12.5kmph 7) 1km - 6:18(6:18/km) 143/152bpm 82cal 9.51/11.59kmph 8) 1km - 5:38(5:38/km) 142/147bpm 71cal 10.63/12.43kmph 9) 0.75km - 4:21(5:46/km) 139/147bpm 49cal 10.4/12.33kmph Add a comment 0mi, 52:23 Cross-Training - Other Split Summary === 1) 0km - 52:23(/km) 90/151bpm 265cal Add a comment 20.4mi, 1:02:11 Cycling - Zwift ZwiftL: London: The Gorby 10min WU, 5x (5min@285W+5min@145W) Split Summary === 1) 4.69km - 11:52(2:32/km) 91/111bpm 82cal 74/91rpm 127/219W 23.75/51.49kmph 2) 3.48km - 5:00(1:26/km) 130/137bpm 79cal 87/97rpm 279/314W 41.71/45.63kmph 3) 2.65km - 5:00(1:53/km) 114/137bpm 41cal 87/93rpm 146/266W 31.77/44.76kmph 4) 3.35km - 5:00(1:30/km) 135/142bpm 82cal 87/94rpm 287/314W 40.2/56.78kmph 5) 1.92km - 5:00(2:36/km) 120/143bpm 41cal 87/93rpm 145/286W 23.03/57.48kmph 6) 1.69km - 5:00(2:57/km) 140/148bpm 83cal 88/95rpm 292/324W 20.33/24.92kmph 7) 1.67km - 5:00(3:00/km) 126/148bpm 41cal 88/98rpm 146/280W 19.99/50.57kmph 8) 4.27km - 5:00(1:10/km) 143/151bpm 83cal 88/95rpm 290/324W 51.24/83.09kmph 9) 2.62km - 5:00(1:55/km) 130/150bpm 40cal 88/96rpm 142/286W 31.42/48.44kmph 10) 3.45km - 5:00(1:27/km) 146/153bpm 84cal 88/97rpm 293/324W 41.37/55.9kmph 11) 2.87km - 5:00(1:45/km) 134/152bpm 47cal 85/95rpm 165/274W 34.42/43.36kmph 12) 0.1km - 19(3:02/km) 124/128bpm 23/83rpm 24/158W 19.83/35.95kmph Add a comment
Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14
9.5mi, 30:10 Cycling - Zwift Split Summary === 1) 1.57km - 2:59(1:54/km) 110/123bpm 26cal 74/88rpm 151/219W 31.65/44.07kmph 2) 2km - 3:00(1:30/km) 126/129bpm 37cal 86/90rpm 216/231W 39.93/49.05kmph 3) 0.63km - 1:00(1:35/km) 132/137bpm 15cal 83/86rpm 263/280W 37.79/42.26kmph 4) 0.6km - 1:00(1:41/km) 139/143bpm 16cal 88/92rpm 294/324W 35.73/38.69kmph 5) 0.67km - 1:30(2:14/km) 135/142bpm 16cal 90/95rpm 190/295W 26.91/36.42kmph 6) 0.61km - 3:00(4:55/km) 132/136bpm 36cal 96/100rpm 211/225W 12.18/18.71kmph 7) 0.79km - 2:00(2:32/km) 139/143bpm 29cal 93/99rpm 256/284W 23.67/30.87kmph 8) 1.12km - 2:00(1:47/km) 147/151bpm 34cal 89/96rpm 301/324W 33.64/51.07kmph 9) 1.24km - 1:30(1:12/km) 143/151bpm 16cal 90/94rpm 191/292W 49.69/56.66kmph 10) 1.6km - 3:00(1:52/km) 139/146bpm 37cal 95/101rpm 216/240W 32.04/44.17kmph 11) 2.07km - 3:00(1:27/km) 148/152bpm 44cal 94/105rpm 261/286W 41.48/46.5kmph 12) 1.59km - 3:00(1:53/km) 155/159bpm 53cal 91/105rpm 313/336W 31.81/43.07kmph 13) 0.74km - 3:00(4:03/km) 144/160bpm 27cal 96/108rpm 158/290W 14.8/26.77kmph 14) 0.02km - 11(10:29/km) 128/130bpm 40/90rpm 33/109W 5.72/10.66kmph Add a comment 7.3mi, 21:07 Cycling - Zwift Split Summary === 1) 11.81km - 21:07(1:47/km) 126/141bpm 84/104rpm 241/436W 33.55/81.81kmph Add a comment	0mi, 31:50 Cross-Training - Strengthening Split Summary === 1) 0km - 31:50(/km) 84/104bpm 138cal Add a comment 8mi, 1:02:32 Running - Intervals Run: Slow Windy Intervals ☁️ - hard work 2km WU 6(5.8) x 1km on/off with walk slow jog recovery... very windy out gusty on return Overcast, 12°C, Feels like 12°C, Humidity 96%, Wind 19mph from SW - by Klimat.app Split Summary === 1) 1km - 5:01(5:01/km) 128/137bpm 58cal 11.94/12.5kmph 2) 1km - 4:53(4:53/km) 141/145bpm 64cal 12.28/12.66kmph 3) 1km - 4:23(4:23/km) 150/156bpm 61cal 13.68/13.98kmph 4) 1km - 5:14(5:14/km) 143/155bpm 68cal 11.47/13.91kmph 5) 1km - 4:15(4:15/km) 158/164bpm 62cal 14.11/14.88kmph 6) 1km - 5:30(5:30/km) 146/163bpm 70cal 10.89/14.88kmph 7) 1km - 4:13(4:13/km) 159/164bpm 62cal 14.22/15.25kmph 8) 1km - 5:36(5:36/km) 147/162bpm 72cal 10.72/14.91kmph 9) 1km - 4:18(4:18/km) 158/162bpm 62cal 13.96/14.24kmph 10) 1km - 5:42(5:42/km) 149/162bpm 72cal 10.51/14.31kmph 11) 1km - 4:23(4:23/km) 159/163bpm 63cal 13.7/14.68kmph 12) 1km - 5:30(5:30/km) 150/162bpm 69cal 10.92/13.81kmph 13) 0.8km - 3:33(4:26/km) 158/163bpm 50cal 13.54/14.31kmph Add a comment	10.1mi, 32:13 Cycling - Road Biking Split Summary === 1) 5km - 10:17(2:03/km) 134/144bpm 99cal 81/106rpm 29.19/33.93kmph 2) 5km - 10:11(2:02/km) 138/148bpm 99cal 83/111rpm 29.45/37.12kmph 3) 5km - 9:08(1:50/km) 143/152bpm 92cal 87/106rpm 32.87/40.81kmph 4) 1.23km - 2:37(2:08/km) 138/154bpm 20cal 78/125rpm 28.2/37.39kmph Add a comment 4.4mi, 16:44 Cycling - Road Biking Split Summary === 1) 5km - 12:23(2:29/km) 128/141bpm 105cal 71/110rpm 24.22/34.3kmph Add a comment 1.9mi, 58:20 Swimming - Pool Split Summary Swim: 3k 120x25m @ Egham orbit 400m/200m CSS test - crap... 500m WU, 400m CSS, 500m drills, 100m easy, 200m CSS, 300m fins, 500m arms 100m IM, 400 FS, 100m IM, 400m FS === 1) 0.5km - 9:42(19:23/km) 130/138bpm 112cal 32/rpm 3.1/3.33kmph 2) 0.4km - 7:26(18:34/km) 143/151bpm 91cal 33/rpm 3.23/3.65kmph 3) 0.1km - 1:50(18:23/km) 119/126bpm 13cal 32/rpm 3.27/3.42kmph 4) 0.1km - 1:52(18:45/km) 132/138bpm 20cal 30/rpm 3.2/3.21kmph 5) 0.1km - 1:58(19:38/km) 122/127bpm 15cal 33/rpm 3.06/3.31kmph 6) 0.1km - 1:58(19:37/km) 130/137bpm 19cal 31/rpm 3.06/3.28kmph 7) 0.1km - 1:52(18:43/km) 121/125bpm 13cal 32/rpm 3.2/3.29kmph 8) 0.1km - 2:01(20:08/km) 124/134bpm 16cal 31/rpm 2.98/3.15kmph 9) 0.2km - 3:37(18:03/km) 142/154bpm 41cal 34/rpm 3.33/3.83kmph 10) 0.1km - 1:57(19:32/km) 117/124bpm 10cal 11) 0km - 3(/km) 93/93bpm 12) 0.1km - 1:39(16:35/km) 134/145bpm 16cal 32/rpm 3.62/3.76kmph 13) 0km - 7(/km) 103/108bpm 14) 0.1km - 1:51(18:26/km) 120/128bpm 11cal 15) 0km - 1(/km) 120/128bpm 16) 0.5km - 10:17(20:34/km) 119/124bpm 67cal 33/rpm 2.92/3.33kmph 17) 0.1km - 2:09(21:32/km) 135/146bpm 21cal 35/rpm 2.79/4.29kmph 18) 0.15km - 3:00(20:02/km) 136/145bpm 33cal 32/rpm 3/3.12kmph 19) 0.1km - 2:03(20:26/km) 141/152bpm 23cal 35/rpm 2.94/3.67kmph 20) 0.15km - 2:58(19:48/km) 139/147bpm 35cal 33/rpm 3.03/3.27kmph Add a comment	-	14.9mi, 2:18:31 Running - Long Run Run back from Watford XC w Ed, Rowland, Hannah & Andy⛅ Nice stop at Cafe Nero About as hard as expected... Partly Cloudy, 9°C, Feels like 5°C, Humidity 89%, Wind 19mph from WSW - by Klimat.app Split Summary === 1) 1km - 5:46(5:46/km) 127/136bpm 65cal 10.4/11.39kmph 2) 1km - 5:46(5:46/km) 137/141bpm 72cal 10.39/11.05kmph 3) 1km - 5:31(5:31/km) 142/146bpm 73cal 10.89/11.69kmph 4) 1km - 5:30(5:30/km) 140/147bpm 68cal 10.92/11.96kmph 5) 1km - 5:15(5:15/km) 148/150bpm 71cal 11.42/14.24kmph 6) 1km - 5:10(5:10/km) 150/153bpm 71cal 11.61/12.93kmph 7) 1km - 5:04(5:04/km) 150/152bpm 69cal 11.85/12.19kmph 8) 1km - 5:32(5:32/km) 147/153bpm 72cal 10.85/11.92kmph 9) 1km - 5:14(5:14/km) 151/153bpm 71cal 11.48/11.96kmph 10) 1km - 6:35(6:35/km) 140/151bpm 70cal 9.12/13.2kmph 11) 1km - 5:35(5:35/km) 150/155bpm 74cal 10.76/12.33kmph 12) 1km - 6:07(6:07/km) 143/152bpm 66cal 9.8/12.29kmph 13) 1km - 6:27(6:27/km) 134/148bpm 60cal 9.31/11.46kmph 14) 1km - 6:22(6:22/km) 143/153bpm 77cal 9.42/12.77kmph 15) 1km - 5:40(5:40/km) 153/158bpm 78cal 10.58/13.3kmph 16) 1km - 5:30(5:30/km) 148/154bpm 69cal 10.91/12.8kmph 17) 1km - 4:48(4:48/km) 152/154bpm 66cal 12.48/12.97kmph 18) 1km - 5:12(5:12/km) 156/158bpm 73cal 11.53/12.26kmph 19) 1km - 6:38(6:38/km) 139/160bpm 63cal 9.04/13.07kmph 20) 1km - 5:43(5:43/km) 142/151bpm 60cal 10.48/12.46kmph 21) 1km - 6:18(6:18/km) 143/153bpm 66cal 9.52/11.96kmph 22) 1km - 6:47(6:47/km) 141/155bpm 67cal 8.83/11.56kmph 23) 1km - 6:24(6:24/km) 136/150bpm 61cal 9.38/12.23kmph 24) 1km - 5:31(5:31/km) 147/155bpm 64cal 10.88/11.99kmph 25) 0.01km - 5(9:58/km) 141/143bpm 6.02/5.04kmph Add a comment 5.9mi, 44:10 Running - Race Watford XC ⛅ Tough, muddy, PW on this course Partly Cloudy, 9°C, Feels like 5°C, Humidity 89%, Wind 18mph from WSW - by Klimat.appSplit Summary === 1) 1km - 4:18(4:18/km) 134/153bpm 55cal 13.97/15.32kmph 2) 1km - 4:32(4:32/km) 157/164bpm 67cal 13.24/14.11kmph 3) 1km - 4:48(4:48/km) 156/165bpm 70cal 12.52/14.58kmph 4) 1km - 4:55(4:55/km) 159/164bpm 72cal 12.18/14.24kmph 5) 1km - 4:39(4:39/km) 157/166bpm 67cal 12.88/14.81kmph 6) 1km - 4:44(4:44/km) 160/166bpm 70cal 12.69/14.41kmph 7) 1km - 4:47(4:47/km) 161/165bpm 71cal 12.52/14.98kmph 8) 1km - 4:56(4:56/km) 158/163bpm 72cal 12.14/14.85kmph 9) 1km - 4:17(4:17/km) 161/165bpm 63cal 14.02/15.42kmph 10) 0.5km - 2:13(4:27/km) 167/172bpm 34cal 13.5/15.22kmph Add a comment	0mi, 1:05:18 Cross-Training - Yoga Split Summary === 1) 0km - 1:05:18(/km) 63/90bpm 131cal Add a comment 0mi, 31:02 Cross-Training - Strengthening Gym class Split Summary === 1) 0km - 31:02(/km) 116/146bpm 275cal Add a comment 21.1mi, 1:00:19 Cycling - Zwift Tour of Yorkshire - 2.x laps leg recovery? Split Summary === 1) 33.95km - 1:00:19(1:47/km) 132/162bpm 90/127rpm 237/773W 33.77/88.53kmph Add a comment	0mi, 45:35 Cross-Training - Strengthening Split Summary === 1) 0km - 45:35(/km) 100/134bpm 281cal Add a comment 5.5mi, 44:44 Running - Recovery Run Recovery Run - legs needed that ☁️ Didn't really feel like it but went any way - glad i did but colder than i expected Overcast, 7°C, Feels like 4°C, Humidity 85%, Wind 11mph from SSW Split Summary === 1) 1km - 5:06(5:06/km) 127/141bpm 57cal 11.77/12.5kmph 2) 1km - 5:06(5:06/km) 137/140bpm 64cal 11.76/12.12kmph 3) 1km - 5:09(5:09/km) 138/140bpm 64cal 11.66/12.63kmph 4) 1km - 5:09(5:09/km) 137/143bpm 60cal 11.64/12.09kmph 5) 1km - 5:01(5:01/km) 137/141bpm 58cal 11.96/12.33kmph 6) 1km - 5:12(5:12/km) 139/142bpm 61cal 11.55/12.63kmph 7) 1km - 5:12(5:12/km) 141/145bpm 64cal 11.55/12.36kmph 8) 1km - 4:58(4:58/km) 141/153bpm 60cal 12.07/14.91kmph 9) 0.8km - 3:50(4:49/km) 143/153bpm 48cal 12.48/14.71kmph Add a comment
Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21
-	6.8mi, 54:16 Running - Tempo Geneva loop - cold Split Summary === 1) 1km - 5:03(5:03/km) 134/141bpm 63cal 11.87/13.54kmph 2) 1km - 4:51(4:51/km) 140/148bpm 65cal 12.36/13.2kmph 3) 1km - 4:48(4:48/km) 144/151bpm 65cal 12.48/14.24kmph 4) 1km - 4:30(4:30/km) 142/150bpm 60cal 13.33/14.51kmph 5) 1km - 4:51(4:51/km) 140/150bpm 59cal 12.36/13.81kmph 6) 1km - 4:35(4:35/km) 144/153bpm 59cal 13.11/13.98kmph 7) 1km - 5:03(5:03/km) 147/155bpm 64cal 11.9/12.83kmph 8) 1km - 5:12(5:12/km) 141/157bpm 60cal 11.53/13.84kmph 9) 1km - 5:51(5:51/km) 154/161bpm 81cal 10.25/12.26kmph 10) 1km - 5:09(5:09/km) 149/156bpm 67cal 11.66/12.87kmph 11) 0.87km - 4:22(5:00/km) 143/151bpm 52cal 12.01/14.28kmph Add a comment	10mi, 32:45 Cycling - Road Biking Split Summary === 1) 5km - 9:34(1:55/km) 130/137bpm 87cal 82/116rpm 31.38/38.16kmph 2) 5km - 11:05(2:13/km) 137/146bpm 106cal 82/105rpm 27.08/36.71kmph 3) 5km - 9:38(1:56/km) 143/151bpm 97cal 87/107rpm 31.17/37.86kmph 4) 1.12km - 2:29(2:12/km) 134/146bpm 18cal 74/153rpm 27.18/39.87kmph Add a comment 4.3mi, 17:17 Cycling - Road Biking Split Summary === 1) 5km - 13:08(2:38/km) 117/137bpm 88cal 67/102rpm 22.83/35.34kmph Add a comment 1.9mi, 56:57 Swimming - Pool Split Summary === 1) 0.5km - 9:32(19:04/km) 129/143bpm 110cal 32/rpm 3.15/3.49kmph 2) 0.1km - 1:45(17:33/km) 119/129bpm 13cal 31/rpm 3.42/3.7kmph 3) 0.1km - 1:47(17:52/km) 134/144bpm 21cal 30/rpm 3.36/3.64kmph 4) 0.1km - 1:57(19:34/km) 125/128bpm 20cal 33/rpm 3.07/3.27kmph 5) 0.1km - 1:55(19:06/km) 129/138bpm 19cal 31/rpm 3.14/3.33kmph 6) 0.1km - 1:48(18:04/km) 119/124bpm 13cal 30/rpm 3.32/3.45kmph 7) 0.1km - 1:51(18:30/km) 116/124bpm 12cal 8) 0km - 2(/km) 95/95bpm 9) 0.1km - 1:36(15:57/km) 132/146bpm 16cal 31/rpm 3.76/4kmph 10) 0.1km - 1:48(17:55/km) 121/127bpm 14cal 11) 0km - 2(/km) 91/92bpm 12) 0.1km - 1:33(15:30/km) 135/151bpm 14cal 32/rpm 3.87/4.14kmph 13) 0.1km - 1:50(18:16/km) 118/125bpm 11cal 14) 0km - 2(/km) 83/83bpm 15) 0.25km - 4:49(19:14/km) 116/122bpm 33cal 32/rpm 3.12/3.24kmph 16) 0.25km - 4:54(19:36/km) 118/122bpm 35cal 31/rpm 3.06/3.21kmph 17) 0.1km - 2:05(20:51/km) 136/147bpm 22cal 36/rpm 2.88/4.15kmph 18) 0.1km - 1:42(16:58/km) 141/155bpm 18cal 33/rpm 3.54/3.81kmph 19) 0.1km - 1:58(19:39/km) 143/154bpm 23cal 35/rpm 3.05/3.89kmph 20) 0.1km - 1:43(17:09/km) 142/156bpm 18cal 33/rpm 3.5/3.79kmph 21) 0.1km - 1:55(19:14/km) 147/158bpm 24cal 35/rpm 3.12/4kmph 22) 0.5km - 10:25(20:50/km) 139/144bpm 125cal 32/rpm 2.88/3.21kmph Add a comment	-	10mi, 1:09:37 Running - Race Fred Hughes 10M☀️ 1:09:33 chip time - identical to Buntingford! Should have been faster went out fairly fast but could not hold on...slippy in places Clear, 1°C, Feels like -2°C, Humidity 84%, Wind 5mph from NNW Split Summary === 1) 1km - 4:14(4:14/km) 144/154bpm 57cal 14.15/15.96kmph 2) 1km - 4:06(4:06/km) 156/160bpm 61cal 14.62/15.85kmph 3) 1km - 4:12(4:12/km) 160/165bpm 63cal 14.31/15.28kmph 4) 1km - 3:56(3:56/km) 159/163bpm 59cal 15.25/15.89kmph 5) 1km - 4:04(4:04/km) 165/170bpm 64cal 14.77/15.69kmph 6) 1km - 4:26(4:26/km) 164/167bpm 69cal 13.51/15.38kmph 7) 1km - 4:21(4:21/km) 164/167bpm 68cal 13.78/14.41kmph 8) 1km - 4:33(4:33/km) 164/166bpm 70cal 13.21/14.41kmph 9) 1km - 4:14(4:14/km) 161/166bpm 64cal 14.17/15.48kmph 10) 1km - 4:19(4:19/km) 163/167bpm 67cal 13.9/15.85kmph 11) 1km - 4:29(4:29/km) 163/165bpm 69cal 13.37/15.12kmph 12) 1km - 4:43(4:43/km) 161/164bpm 71cal 12.72/13.91kmph 13) 1km - 4:40(4:40/km) 161/164bpm 70cal 12.84/14.24kmph 14) 1km - 4:34(4:34/km) 160/164bpm 67cal 13.15/15.52kmph 15) 1km - 4:23(4:23/km) 164/168bpm 68cal 13.7/15.18kmph 16) 1km - 4:04(4:04/km) 167/170bpm 64cal 14.77/16.83kmph 17) 0.1km - 19(3:21/km) 170/172bpm 5cal 17.9/18.21kmph Add a comment 12.3mi, 45:12 Cycling - Road Biking To/from Fred Split Summary === 1) 5km - 10:26(2:05/km) 139/152bpm 107cal 81/104rpm 28.75/39.74kmph 2) 5km - 11:36(2:19/km) 130/155bpm 89cal 70/103rpm 25.86/46.86kmph Add a comment	0mi, 1:05:04 Cross-Training - Yoga Split Summary === 1) 0km - 1:05:04(/km) 58/86bpm 105cal Add a comment 0mi, 30:05 Cross-Training - Other Split Summary === 1) 0km - 30:05(/km) 109/143bpm 234cal Add a comment 16.9mi, 56:21 Cycling - Zwift Innsbruck Split Summary === 1) 1km - 2:31(2:31/km) 93/104bpm 2) 1km - 1:38(1:38/km) 109/113bpm 3) 1km - 1:47(1:47/km) 112/116bpm 4) 1km - 2:01(2:01/km) 116/121bpm 5) 1km - 3:45(3:45/km) 126/129bpm 6) 1km - 4:03(4:03/km) 132/135bpm 7) 1km - 3:14(3:14/km) 133/137bpm 8) 1km - 4:28(4:28/km) 136/139bpm 9) 1km - 3:44(3:44/km) 138/142bpm 10) 1km - 3:34(3:34/km) 144/149bpm 11) 1km - 2:09(2:09/km) 151/158bpm 12) 1km - 1:17(1:17/km) 144/157bpm 13) 1km - 50(50/km) 128/133bpm 14) 1km - 53(53/km) 131/134bpm 15) 1km - 50(50/km) 130/131bpm 16) 1km - 45(45/km) 128/132bpm 17) 1km - 52(52/km) 134/136bpm 18) 1km - 1:23(1:23/km) 135/137bpm 19) 1km - 1:35(1:35/km) 137/140bpm 20) 1km - 1:47(1:47/km) 137/139bpm 21) 1km - 2:42(2:42/km) 138/141bpm 22) 1km - 1:16(1:16/km) 141/150bpm 23) 1km - 1:28(1:28/km) 146/157bpm 24) 1km - 1:32(1:32/km) 144/152bpm 25) 1km - 1:41(1:41/km) 137/152bpm 26) 1km - 1:51(1:51/km) 128/132bpm 27) 1km - 2:22(2:22/km) 128/133bpm 28) 0.15km - 23(2:31/km) 127/133bpm Add a comment	0mi, 43:31 Cross-Training - Other Split Summary === 1) 0km - 43:31(/km) 107/138bpm 323cal Add a comment 7.9mi, 1:00:08 Running - Intervals Run: Freezing Intervals 🌙 Interval pyramid - HARD & COLD but in shorts :D 1,2,3,4,5,4,3,2,1 min hard, 1 min walk/jog recovery Clear, -2°C, Feels like -2°C, Humidity 92%, Wind 2mph from SW Split Summary === 1) 1km - 5:09(5:09/km) 132/143bpm 64cal 11.64/12.36kmph 2) 1km - 5:07(5:07/km) 136/141bpm 66cal 11.74/12.36kmph 3) 0.15km - 47(5:09/km) 137/141bpm 9cal 11.64/12.02kmph 4) 0.25km - 1:00(4:02/km) 145/152bpm 13cal 14.9/15.22kmph 5) 0.19km - 1:01(5:21/km) 145/150bpm 14cal 11.2/15.18kmph 6) 0.46km - 1:59(4:21/km) 149/155bpm 28cal 13.8/15.15kmph 7) 0.18km - 1:00(5:30/km) 146/153bpm 13cal 10.91/13.57kmph 8) 0.7km - 3:00(4:18/km) 151/157bpm 43cal 13.96/14.68kmph 9) 0.17km - 1:00(5:46/km) 146/156bpm 13cal 10.4/13.37kmph 10) 0.95km - 4:01(4:13/km) 154/160bpm 57cal 14.25/14.98kmph 11) 0.16km - 1:00(6:18/km) 147/160bpm 13cal 9.53/13.77kmph 12) 1km - 4:18(4:18/km) 155/160bpm 63cal 13.93/14.75kmph 13) 0.16km - 42(4:13/km) 160/161bpm 10cal 14.22/14.58kmph 14) 0.15km - 1:00(6:35/km) 149/160bpm 14cal 9.1/14.54kmph 15) 0.7km - 2:59(4:16/km) 157/164bpm 43cal 14.05/14.71kmph 16) 0.24km - 1:01(4:16/km) 160/162bpm 15cal 14.05/15.22kmph 17) 0.16km - 1:01(6:30/km) 151/162bpm 14cal 9.23/14.85kmph 18) 0.69km - 2:58(4:19/km) 159/163bpm 44cal 13.89/14.78kmph 19) 0.15km - 1:00(6:31/km) 147/160bpm 12cal 9.2/14.58kmph 20) 0.49km - 2:01(4:07/km) 156/164bpm 29cal 14.55/15.15kmph 21) 0.15km - 59(6:46/km) 152/163bpm 13cal 8.86/14.95kmph 22) 0.26km - 1:01(3:55/km) 155/162bpm 14cal 15.34/15.82kmph 23) 0.15km - 58(6:25/km) 153/161bpm 13cal 9.34/15.79kmph 24) 0.5km - 2:21(4:44/km) 153/158bpm 33cal 12.66/13kmph 25) 1km - 4:47(4:47/km) 155/158bpm 69cal 12.55/12.9kmph 26) 1km - 4:39(4:39/km) 156/159bpm 67cal 12.92/13.23kmph 27) 0.73km - 3:19(4:32/km) 156/162bpm 48cal 13.22/14.54kmph Add a comment

2020	Distance	Date	Result	WAVA
Fred Hughes 10	10mi	19 Jan	1:09:33	71.86%
Sunday XC League Race 4	6mi	12 Jan	44:09	66.60%
Luton Wardown parkrun	5km	1 Jan	22:48	64.17%
Houghton Hall parkrun	5km	1 Jan	24:34	59.56%
2019	Distance	Date	Result	WAVA
Buntingford 10	10mi	29 Dec	1:09:33	71.86%
Sunday XC League Race 3	5mi	22 Dec	36:32	66.20%
Festive 5	5mi	15 Dec	32:59	73.32%
Sunday League Race #2 Trent Park	5mi	1 Dec	34:40	69.76%
Abingdon Marathon	26.2mi	20 Oct	3:19:27	69.30%
Affinity Water Hatfield 5k series 3	5km	25 Sep	19:26	75.29%
Affinity Water Hatfield 5k series 2	5km	11 Sep	19:32	74.90%
Dunstable Downs Challenge - Marathon	26.2mi	1 Sep	3:54:35	58.92%
Affinity Water Hatfield 5k series 1	5km	28 Aug	19:23	75.48%
Jersey Farm parkrun	5km	6 Jul	21:23	67.88%
Herts Hobble	16.5mi	30 Jun	5:34:00	25.26%
midweek Road Race League Division 2 & 3 Race 4	10km	26 Jun	42:32	71.02%
STF 24	24hr	15 Jun	48 / km	0.00%
Wheathampstead 10k	10km	12 May	45:28	66.44%
HSV Sprint Tri	400metres/20km/5km	12 May	7:18 / 39:19 / 18:51	0.00%
St Albans parkrun	5km	5 Jan	23:02	63.01%
2018	Distance	Date	Result	WAVA
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:37:26	67.57%
Herts 10km	10km	14 Oct	42:59	70.28%
Herts Hobble	26.5mi	24 Jun		0.00%
Oval Run	5mi	16 Jun		0.00%
St Albans Half Marathon	13.1mi	10 Jun	1:35:43	68.20%
Midweek road race series Div2 [Royston]	10km	7 Jun	42:01	71.34%
Letchworth parkrun	5km	2 Jun	20:41	69.62%
2018 Mid Week Race League (Div2) Hitchin	10km	23 May	42:03	71.28%
Wheathampstead 10k	10km	20 May	43:12	69.38%
HSV Sprint Tri	400metres/20km/5km	13 May	7:34 / 38:28 / 20:28	0.00%
Ellenbrook Fields parkrun	5km	5 May	20:09	71.47%
Gade Valley Harriers VLM Training run #2	17mi	25 Feb	2:08:41	66.98%
Sunday League XC #5 Royston	5.4mi	18 Feb	42:37	60.33%
Luton Wardown parkrun	5km	27 Jan	20:33	70.08%
Fred Hughes 10	10mi	21 Jan	1:08:28	71.81%
Sunday League XC #4 Watford	6.1mi	14 Jan	42:39	68.99%
Luton Wardown parkrun	5km	1 Jan	20:56	68.79%
St Albans Parkrun	5km	1 Jan	20:07	71.59%
2017	Distance	Date	Result	WAVA
Buntingford 10	10mi	31 Dec	1:09:47	70.46%
St Albans parkrun	5km	23 Dec	19:35	73.53%
Sunday League XC #3 Willian	5mi	17 Dec	33:07	71.88%
St Neots Riverside Half Marathon	13.1mi	19 Nov	1:30:26	72.19%
Sunday League XC #2 Trent Park	5mi	12 Nov	34:05	69.84%
Sunday League XC #1 Cheshunt	5mi	29 Oct	34:12	69.60%
Herts 10km	10km	8 Oct	41:11	72.78%
Heartwood Forest parkrun	5km	7 Oct	20:13	71.23%
Affinity Water Hatfield 5k series 3	5km	27 Sep	20:31	70.19%
Affinity Water Hatfield 5k series 2	5km	13 Sep	20:13	71.23%
Dunstable Downs Challenge 20	20.8mi	3 Sep	3:05:44	56.78%
Affinity Water Hatfield 5k series 1	5km	30 Aug	19:49	72.67%
Herts Tri - Olympic distance	1500metres/40km/10km	20 Aug	32:11 / 1:19:07 / 50:26	0.00%
Heartwood Parkrun	5km	29 Jul	21:21	66.93%
Thunder Run 24 - Lap 3	10km	23 Jul	57:20	51.87%
Thunder Run 24 - Lap 4	10km	23 Jul	57:15	51.95%
Thunder Run 24hr Relay Race	10km	22 Jul	44:59	66.12%
Thunder Run 24 - Lap 2	10km	22 Jul	48:58	60.74%
Scott's Travel Midweek Road Race League Mob Match	10km	13 Jul	41:48	71.15%
St Albans parkrun	5km	8 Jul	19:46	72.29%
Strava #mymile	1mi	30 Jun	5:59	68.68%
Midweek Road Race League	10km	28 Jun	41:38	71.44%
Luton Wardown parkrun	5km	17 Jun	20:37	69.31%
Oval Run	5mi	17 Jun		0.00%
Mid Week Race League (Div2) Hitchin #3	10km	14 Jun	43:54	67.75%
Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture]	10km	24 May	46:49	63.53%
Wheathampstead 10k	10km	21 May	44:20	67.08%
Milton Keynes Marathon	26.2mi	1 May	3:38:32	61.61%
St Albans parkrun	5km	29 Apr	20:52	68.48%
Gade Valley Harriers VLM Training run #3	20mi	26 Mar	2:33:55	65.32%
Luton Wardown parkrun	5km	18 Mar	20:38	69.25%
St Albans parkrun	5km	11 Mar	19:55	71.74%
Gade Valley Harriers VLM Training run #2	17mi	26 Feb	2:07:30	67.03%
Sunday League XC #5 Royston	5.4mi	12 Feb	43:16	58.96%
Fred Hughes 10	10mi	22 Jan	1:09:38	70.04%
Sunday League XC #4 Watford	6.1mi	15 Jan	42:55	68.03%
Luton Wardown parkrun	5km	1 Jan	21:21	66.93%
St Albans parkrun	5km	1 Jan	21:01	67.99%
2016	Distance	Date	Result	WAVA
St Albans parkrun	5km	31 Dec	21:03	67.88%
Buntingford 10	10mi	27 Dec	1:14:28	65.50%
Sunday League XC #3 Willian	5mi	18 Dec	33:57	69.57%
Watford Autumn 10K	10km	27 Nov	41:18	72.01%
St Neots Riverside Half Marathon	13.1mi	20 Nov	1:33:24	69.32%
Sunday League XC #2 Grovelands	5mi	13 Nov	35:46	66.04%
Sunday League XC #1 Cheshunt	5mi	23 Oct	37:56	62.27%
Herts 10km	10km	9 Oct	42:50	69.43%
Hatfield 5k inc Herts Vets Champs	5km	21 Sep	20:21	70.22%
St Albans parkrun	5km	13 Aug	20:07	70.48%
Thunder Run 24 - 110km RACE	10km	23 Jul	47:38	61.95%
Scott's Travel Midweek Road Race League - Mob Match	10km	14 Jul	42:43	69.08%
Stowe Triathlon - Olympic	1500metres/47.8km/10.4km	3 Jul	23:42 / 1:25:17 / 1:03:30	0.00%
Oval Run	5mi	18 Jun		0.00%
Midweek league division 2 Harlow	10km	15 Jun	42:21	69.68%
St Albans Half Marathon	13.1mi	12 Jun	1:35:00	67.59%
Mid Week Race League (Div2) Hitchin #2	10km	25 May	41:37	70.91%
Wheathampstead 10k	10km	22 May	42:27	69.51%
Milton Keynes Marathon	26.2mi	2 May	3:47:56	58.56%
St Albans parkrun	5km	30 Apr	20:15	70.01%
St Albans parkrun	5km	23 Apr	20:41	68.54%
St Albans parkrun	5km	16 Apr	20:28	69.27%
St Albans parkrun	5km	5 Mar	20:29	69.21%
St Albans parkrun	5km	30 Jan	21:12	66.87%
Fred Hughes 10	10mi	24 Jan	1:10:31	68.61%
Sunday League XC #4 Watford	6.1mi	17 Jan	41:29	69.83%
St Albans parkrun	5km	1 Jan	20:28	69.27%
Panshanger Parkrun	5km	1 Jan	20:40	68.60%
2015	Distance	Date	Result	WAVA
Buntingford 10	10mi	28 Dec	1:11:59	67.21%
St Albans parkrun	5km	26 Dec	21:04	67.30%
Sunday League XC #3 Willian	5mi	6 Dec	34:33	67.83%
Sunday League XC #2 Trent Park	5mi	22 Nov	33:45	69.44%
St Neots Riverside Half Marathon	13.1mi	15 Nov	1:33:53	68.40%
St Albans parkrun	5km	31 Oct	20:01	70.83%
Sunday League XC #1 Cheshunt	5mi	18 Oct	34:14	68.46%
Herts 10K	10km	11 Oct	42:32	69.38%
Aldenham parkrun	5km	19 Sep	21:24	66.25%
Thunder Run 24	10km	25 Jul	50:00	58.57%
St Albans parkrun	5km	18 Jul	19:46	71.18%
Panshanger parkrun	5km	20 Jun	20:31	68.57%
Milton Keynes Marathon	26.2mi	4 May	3:46:34	58.41%
St Albans parkrun	5km	2 May	21:20	65.95%
Luton Wardown Parkrun	5km	18 Apr	21:12	66.36%
Gade Valley Harriers VLM Training run #3	20mi	22 Mar	2:39:10	62.12%
St Albans parkrun	5km	14 Mar	19:57	70.52%
St Albans parkrun	5km	28 Feb	20:54	67.32%
Gade Valley Harriers VLM Training run #2	17mi	22 Feb	2:11:31	63.91%
Cross Country League Royston	5.4mi	15 Feb	39:29	63.61%
St Albans parkrun	5km	7 Feb	21:04	66.78%
St Albans parkrun	5km	24 Jan	20:41	68.02%
Fred Hughes 10	10mi	18 Jan	1:08:37	69.94%
Cross Country League Trent Park	5mi	11 Jan	34:49	66.80%
Panshanger parkrun	5km	1 Jan	21:43	64.79%
St Albans parkrun	5km	1 Jan		0.00%
2014	Distance	Date	Result	WAVA
Buntingford 10	10mi	28 Dec	1:09:46	68.79%
Cross Country League Watford	6.1mi	7 Dec	41:40	68.99%
St Albans parkrun	5km	6 Dec	19:45	71.24%
Cross Country League Grovelands	5mi	23 Nov	36:25	63.86%
St Neots Riverside Half Marathon	13.1mi	16 Nov	1:34:29	67.41%
Cross Country League Cheshunt	5mi	26 Oct	33:50	68.74%
Hatfield 5k Series Race 3	5km	22 Oct	19:30	72.15%
St Albans parkrun	5km	18 Oct	20:00	70.35%
Herts 10k	10km	12 Oct	42:22	69.12%
Hatfield 5k Series Race 2	5km	8 Oct	19:35	71.84%
St Albans parkrun	5km	4 Oct	19:54	70.70%
St Albans parkrun	5km	27 Sep	19:37	71.72%
Hatfield 5K series race 1	5km	24 Sep	19:52	70.82%
St Albans parkrun	5km	20 Sep	20:06	70.00%
St Albans parkrun	5km	13 Sep	20:30	68.63%
HSV Autumn Triathlon	400metres/20km/5km	7 Sep	4:53 / 38:12 / 21:22	0.00%
St Albans parkrun	5km	30 Aug	21:19	66.00%
St Albans Parkrun	5km	23 Aug	21:17	66.10%
Arrows Magic Mile (members only)	1mi	9 Aug	6:42	59.93%
Wheathampstead 10K	10km	18 May	46:51	62.02%
St. George's Great Curry Run (private event -sorry!)	26km	26 Apr	2:14:47	58.77%
Cross Country League Watford	6.1mi	16 Feb	46:28	61.39%
Fred Hughes 10	10mi	19 Jan	1:16:33	62.20%
2013	Distance	Date	Result	WAVA
Buntingford 10	10mi	29 Dec	1:18:33	60.62%
Cross Country League Trent Park	5mi	8 Dec	35:15	65.47%
Cross Country League 1 Cheshunt	5mi	27 Oct	38:48	59.48%
Herts 10k	10km	13 Oct	47:19	61.41%
HSV Autumn Triathlon	400metres/20km/5km	8 Sep	7:38 / 41:26 / 22:59	0.00%
st albans park run	5km	7 Sep	20:59	66.53%
Arrows Magic Mile (members only)	1mi	2 Sep	6:12	64.76%
Luton 10k	10km	21 Jul	46:15	62.36%
luton AC summer road series	5km	14 Jul	21:43	63.80%
luton AC summer road series	5mi	28 Jun	38:21	59.72%
Great Curry Run - St. Georges School	26km	26 Apr	2:13:51	58.69%
2012	Distance	Date	Result	WAVA
Herts 10k	10km	14 Oct	53:11	54.23%
Wheathampstead 10K	10km	20 May	55:58	51.15%

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