Richard-M M45
Follow
-
Races
140 -
Miles
7847 -
Miles
510 -
Miles
14566 -
WAVA
73.53% -
Mile
5:59 -
5k
19:30 -
5M
38:21 -
10k
41:11 -
10M
1:08:28 -
Half
1:30:26 -
20M
2:33:55 -
Mara
3:38:32 -
20k
38:12 -
40k
1:19:07 -
400m
4:53 -
1500m
23:42
Thomson's Gazelle (71)Current Status
pending... running and managing aches, niggles.
Planned Races
| 18 Nov 18 | St Neots Riverside Half Marathon |
| 02 Dec 18 | Sunday League XC #2 Trent Park |
| 16 Dec 18 | Sunday League XC #3 Willian |
| 30 Dec 18 | Buntingford 10 |
| 13 Jan 19 | Sunday League XC #4 Watford |
| 20 Jan 19 | Fred Hughes 10 |
| 27 Jan 19 | Gade Valley Harriers VLM Training run #1 |
Groups
This user is a member of 1500 Funky Monkey Tour Group, 1500 in 2017, 1500 miles in 2018, Conquercise Game, FE Tri Kit, Fetch Social Runs, FetchPoint Game, GPS Users, Hertfordshire Runners, MK Marathon Fetchpoint, New Fetch Game, Project Joker, Sub-20 5k, Swimmers, UTMOSTMember of the Month
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Buddies
| Dist | Race | Best | Pace | WAVA | Races | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | Strava #mymile1mi | 5:59 | 5:59 | 68.68 | 3 | 6:12 | 6:42 | 5:59 | ||||
| 5km | Hatfield 5k Series Race 35km | 19:30 | 6:17 | 72.15 | 53 | 20:59 | 19:30 | 19:46 | 20:07 | 19:35 | 20:07 | |
| 5mi | luton AC summer road series5mi | 38:21 | 7:40 | 59.72 | 1 | 38:21 | ||||||
| 10km | Herts 10km10km | 41:11 | 6:38 | 72.78 | 29 | 53:11 | 46:15 | 42:22 | 42:32 | 41:18 | 41:11 | 42:01 |
| 10mi | Fred Hughes 1010mi | 1:08:28 | 6:51 | 71.81 | 10 | 1:18:33 | 1:09:46 | 1:08:37 | 1:10:31 | 1:09:38 | 1:08:28 | |
| 13.1mi | St Neots Riverside Half Marathon13.1mi | 1:30:26 | 6:54 | 72.19 | 6 | 1:34:29 | 1:33:53 | 1:33:24 | 1:30:26 | 1:35:43 | ||
| 26km | Great Curry Run - St. Georges School26km | 2:13:51 | 8:17 | 58.69 | 2 | 2:13:51 | 2:14:47 | |||||
| 17mi | Gade Valley Harriers VLM Training run #217mi | 2:07:30 | 7:30 | 67.03 | 3 | 2:11:31 | 2:07:30 | 2:08:41 | ||||
| 20mi | Gade Valley Harriers VLM Training run #320mi | 2:33:55 | 7:42 | 65.32 | 2 | 2:39:10 | 2:33:55 | |||||
| 20.8mi | Dunstable Downs Challenge 2020.8mi | 3:05:44 | 8:56 | 56.78 | 1 | 3:05:44 | ||||||
| 26.2mi | Milton Keynes Marathon26.2mi | 3:38:32 | 8:20 | 61.61 | 3 | 3:46:34 | 3:47:56 | 3:38:32 |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2018 | 147 | 123 | 30 | 51 | 115 | 108 | 35 | 6 | 60 | 97 | 47 | 0 | 817 |
| 2018 | 252 | 214 | 328 | 321 | 352 | 361 | 440 | 534 | 437 | 507 | 204 | 0 | 3950 |
| 2018 | 7.4 | 7.4 | 10.4 | 13.7 | 12.3 | 12.7 | 14.5 | 18.1 | 10.4 | 7.6 | 5 | 0 | 119.7 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 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 |
| 2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.1 | 3.8 | 6.8 | 6.2 | 18.8 |
| 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 | 4 | 0 | 0 | 6 | 10 | 8 | 28 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 5 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.5 | 0 | 0 | 2.5 |
| 2010 | 26 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 26 |
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Sat 20th Oct
Oct 20
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Sun 21st Oct
Oct 21
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Mon 22nd Oct
Oct 22
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Tue 23rd Oct
Oct 23
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Wed 24th Oct
Oct 24
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Thu 25th Oct
Oct 25
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Fri 26th Oct
Oct 26
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41mi,
2:09:27 Cycling - Road Biking
nice recovery ride
Split Summary === 1) 1km - 2:05(2:05/km) 115/135bpm 17cal 72/96rpm 28.72/44.04kmph 2) 1km - 1:48(1:48/km) 135/137bpm 21cal 78/86rpm 33.33/35.64kmph 3) 1km - 1:50(1:50/km) 138/140bpm 22cal 77/82rpm 32.71/33.93kmph 4) 1km - 1:52(1:52/km) 140/141bpm 22cal 76/83rpm 32.25/34.53kmph 5) 1km - 2:25(2:25/km) 147/152bpm 29cal 81/92rpm 24.9/32.58kmph 6) 1km - 2:00(2:00/km) 141/153bpm 23cal 84/101rpm 30.1/37.66kmph 7) 1km - 1:44(1:44/km) 153/157bpm 22cal 92/111rpm 34.64/57.96kmph 8) 1km - 2:04(2:04/km) 146/153bpm 25cal 89/103rpm 28.95/38.43kmph 9) 1km - 1:41(1:41/km) 128/136bpm 16cal 86/115rpm 35.69/62.66kmph 10) 1km - 3:05(3:05/km) 143/157bpm 34cal 84/127rpm 19.5/34.4kmph 11) 1km - 1:47(1:47/km) 128/133bpm 16cal 88/99rpm 33.64/39.54kmph 12) 1km - 1:52(1:52/km) 126/134bpm 15cal 83/97rpm 32.22/38.37kmph 13) 1km - 2:10(2:10/km) 112/126bpm 10cal 62/96rpm 27.76/37.43kmph 14) 1km - 2:50(2:50/km) 135/149bpm 27cal 77/93rpm 21.12/28.18kmph 15) 1km - 2:08(2:08/km) 134/144bpm 21cal 88/105rpm 28.09/38.19kmph 16) 1km - 2:12(2:12/km) 129/136bpm 18cal 75/103rpm 27.18/37.66kmph 17) 1km - 2:08(2:08/km) 134/136bpm 21cal 90/105rpm 28.14/32.38kmph 18) 1km - 1:56(1:56/km) 133/137bpm 19cal 82/100rpm 31.13/53.37kmph 19) 1km - 1:58(1:58/km) 137/144bpm 20cal 87/107rpm 30.54/44.85kmph 20) 1km - 2:00(2:00/km) 147/151bpm 24cal 86/104rpm 30/32.89kmph 21) 1km - 1:43(1:43/km) 134/149bpm 15cal 84/100rpm 34.79/53.63kmph 22) 1km - 2:03(2:03/km) 124/137bpm 12cal 71/103rpm 29.39/42.7kmph 23) 1km - 2:35(2:35/km) 131/141bpm 22cal 74/92rpm 23.17/29.8kmph 24) 1km - 2:02(2:02/km) 126/136bpm 14cal 86/102rpm 29.58/40.81kmph 25) 1km - 2:35(2:35/km) 145/151bpm 30cal 79/107rpm 23.19/36.32kmph 26) 1km - 1:14(1:14/km) 154/157bpm 15cal 98/116rpm 48.4/56.26kmph 27) 1km - 1:18(1:18/km) 150/158bpm 16cal 89/117rpm 45.95/64.64kmph 28) 1km - 1:26(1:26/km) 144/146bpm 16cal 95/105rpm 41.7/48.95kmph 29) 1km - 1:36(1:36/km) 146/153bpm 19cal 89/104rpm 37.65/50.05kmph 30) 1km - 1:48(1:48/km) 127/134bpm 11cal 81/111rpm 33.42/41.95kmph 31) 1km - 1:39(1:39/km) 115/124bpm 4cal 80/108rpm 36.26/44.75kmph 32) 1km - 2:26(2:26/km) 133/143bpm 18cal 80/101rpm 24.68/27.72kmph 33) 1km - 2:25(2:25/km) 138/142bpm 24cal 82/99rpm 24.8/32.25kmph 34) 1km - 2:00(2:00/km) 128/140bpm 12cal 81/99rpm 29.94/38.13kmph 35) 1km - 1:22(1:22/km) 108/128bpm 3cal 69/111rpm 43.66/49.97kmph 36) 1km - 1:58(1:58/km) 114/137bpm 6cal 76/93rpm 30.45/44.76kmph 37) 1km - 2:02(2:02/km) 128/140bpm 13cal 84/108rpm 29.47/43.01kmph 38) 1km - 2:02(2:02/km) 124/142bpm 10cal 80/104rpm 29.42/34.5kmph 39) 1km - 1:44(1:44/km) 145/148bpm 20cal 91/101rpm 34.66/36.98kmph 40) 1km - 1:45(1:45/km) 143/146bpm 20cal 90/100rpm 34.16/44.91kmph 41) 1km - 2:12(2:12/km) 131/142bpm 17cal 84/97rpm 27.36/37.63kmph 42) 1km - 3:01(3:01/km) 147/159bpm 32cal 81/100rpm 19.89/38.88kmph 43) 1km - 2:10(2:10/km) 137/155bpm 17cal 92/109rpm 27.76/38.7kmph 44) 1km - 2:02(2:02/km) 128/136bpm 12cal 89/105rpm 29.41/37.39kmph 45) 1km - 2:02(2:02/km) 137/140bpm 19cal 89/102rpm 29.61/40.44kmph 46) 1km - 1:55(1:55/km) 136/140bpm 18cal 89/113rpm 31.41/44.88kmph 47) 1km - 1:41(1:41/km) 132/138bpm 12cal 92/109rpm 35.62/39.24kmph 48) 1km - 1:38(1:38/km) 130/136bpm 9cal 92/107rpm 36.55/44.95kmph 49) 1km - 1:57(1:57/km) 132/136bpm 14cal 89/108rpm 30.65/41.01kmph 50) 1km - 1:09(1:09/km) 131/135bpm 7cal 96/111rpm 52.52/61.24kmph 51) 1km - 2:41(2:41/km) 140/149bpm 25cal 80/98rpm 22.29/28.49kmph 52) 1km - 2:40(2:40/km) 148/154bpm 32cal 87/108rpm 22.47/29.36kmph 53) 1km - 1:46(1:46/km) 133/144bpm 11cal 96/117rpm 34/57.64kmph 54) 1km - 2:08(2:08/km) 143/149bpm 22cal 86/114rpm 28.15/57.09kmph 55) 1km - 1:42(1:42/km) 132/142bpm 11cal 94/109rpm 35.43/48.51kmph 56) 1km - 1:32(1:32/km) 139/142bpm 15cal 91/99rpm 39.06/41.63kmph 57) 1km - 1:33(1:33/km) 139/142bpm 16cal 91/98rpm 38.5/40.65kmph 58) 1km - 1:53(1:53/km) 128/138bpm 9cal 93/107rpm 31.98/42.09kmph 59) 1km - 1:41(1:41/km) 133/142bpm 11cal 89/112rpm 35.76/42.16kmph 60) 1km - 1:34(1:34/km) 142/144bpm 17cal 91/100rpm 38.39/41.35kmph 61) 1km - 1:37(1:37/km) 138/143bpm 14cal 89/104rpm 37.11/42.66kmph 62) 1km - 2:28(2:28/km) 149/155bpm 28cal 86/110rpm 24.3/37.42kmph 63) 1km - 2:02(2:02/km) 140/146bpm 19cal 88/106rpm 29.4/35.24kmph 64) 1km - 1:38(1:38/km) 139/143bpm 14cal 98/113rpm 36.69/43.57kmph 65) 1km - 1:36(1:36/km) 133/144bpm 9cal 89/113rpm 37.62/52.96kmph 66) 1km - 1:47(1:47/km) 143/147bpm 19cal 89/102rpm 33.62/42.12kmph 67) 0.02km - 3(2:19/km) 141/141bpm 82/83rpm 25.93/28.01kmph  Add a comment |
0mi,
4:00:00 Cross-Training - Walking
Split Summary
=== 1) 0km - 4:00:00(/km) 925cal Add a comment |
24mi,
1:23:19 Cycling - Road Biking
Chobham fig 8 loop cold n dark, sunny later...
Split Summary === 1) 1km - 3:49(3:49/km) 106/122bpm 17cal 2) 1km - 1:46(1:46/km) 125/132bpm 16cal 3) 1km - 1:58(1:58/km) 125/132bpm 20cal 4) 1km - 1:49(1:49/km) 129/133bpm 19cal 5) 1km - 1:57(1:57/km) 133/139bpm 21cal 6) 1km - 2:19(2:19/km) 141/155bpm 26cal 7) 1km - 2:12(2:12/km) 138/148bpm 24cal 8) 1km - 2:30(2:30/km) 139/153bpm 26cal 9) 1km - 2:21(2:21/km) 121/130bpm 15cal 10) 1km - 3:21(3:21/km) 122/138bpm 19cal 11) 1km - 2:29(2:29/km) 135/142bpm 24cal 12) 1km - 1:41(1:41/km) 133/137bpm 16cal 13) 1km - 1:43(1:43/km) 137/139bpm 19cal 14) 1km - 2:15(2:15/km) 128/136bpm 20cal 15) 1km - 2:08(2:08/km) 127/139bpm 17cal 16) 1km - 2:19(2:19/km) 134/139bpm 21cal 17) 1km - 2:19(2:19/km) 132/141bpm 21cal 18) 1km - 2:05(2:05/km) 131/137bpm 19cal 19) 1km - 2:06(2:06/km) 130/137bpm 19cal 20) 1km - 2:13(2:13/km) 136/140bpm 24cal 21) 1km - 1:55(1:55/km) 132/134bpm 17cal 22) 1km - 2:03(2:03/km) 129/132bpm 17cal 23) 1km - 2:04(2:04/km) 140/144bpm 22cal 24) 1km - 2:21(2:21/km) 141/143bpm 27cal 25) 1km - 2:18(2:18/km) 144/151bpm 26cal 26) 1km - 1:43(1:43/km) 118/128bpm 6cal 27) 1km - 1:37(1:37/km) 135/143bpm 15cal 28) 1km - 2:09(2:09/km) 143/146bpm 25cal 29) 1km - 1:33(1:33/km) 128/135bpm 10cal 30) 1km - 2:31(2:31/km) 142/151bpm 26cal 31) 1km - 1:58(1:58/km) 148/157bpm 22cal 32) 1km - 1:56(1:56/km) 137/142bpm 19cal 33) 1km - 1:30(1:30/km) 131/136bpm 10cal 34) 1km - 2:14(2:14/km) 134/142bpm 17cal 35) 1km - 2:00(2:00/km) 135/142bpm 17cal 36) 1km - 2:09(2:09/km) 130/136bpm 15cal 37) 1km - 2:00(2:00/km) 135/142bpm 15cal 38) 1km - 2:01(2:01/km) 137/144bpm 19cal 39) 0.66km - 1:57(2:58/km) 123/136bpm 8cal Add a comment |
26.7mi,
1:29:53 Cycling - Road Biking
Bike: Bisley in the dark - overdressed n slow
re-testing an old Proviz bike jacket - great visibility in the dark, not sure about the light but it holds all sweat + heat so I got hot then cold... new jacket to test on its way.. HRV 6 Split Summary === 1) 1km - 2:43(2:43/km) 107/125bpm 19cal 77/96rpm 22.02/32.75kmph 2) 1km - 1:56(1:56/km) 123/126bpm 19cal 80/101rpm 31.09/32.68kmph 3) 1km - 2:01(2:01/km) 128/132bpm 21cal 80/94rpm 29.85/31.34kmph 4) 1km - 2:01(2:01/km) 128/133bpm 20cal 82/89rpm 29.7/32.58kmph 5) 1km - 2:13(2:13/km) 125/131bpm 22cal 80/93rpm 27.09/30.47kmph 6) 1km - 2:12(2:12/km) 125/133bpm 21cal 87/103rpm 27.21/30.54kmph 7) 1km - 2:13(2:13/km) 135/145bpm 24cal 84/95rpm 26.99/30.77kmph 8) 1km - 2:14(2:14/km) 128/143bpm 21cal 84/110rpm 26.91/45.39kmph 9) 1km - 2:39(2:39/km) 146/155bpm 32cal 75/100rpm 22.69/36.57kmph 10) 1km - 1:50(1:50/km) 138/149bpm 21cal 90/102rpm 32.59/39.37kmph 11) 1km - 2:16(2:16/km) 142/145bpm 26cal 84/93rpm 26.38/30.2kmph 12) 1km - 2:38(2:38/km) 139/146bpm 29cal 85/98rpm 22.84/31.14kmph 13) 1km - 1:46(1:46/km) 132/136bpm 17cal 86/103rpm 33.96/44.65kmph 14) 1km - 1:59(1:59/km) 129/137bpm 17cal 87/99rpm 30.26/35.64kmph 15) 1km - 1:52(1:52/km) 128/136bpm 16cal 86/100rpm 32.27/35.87kmph 16) 1km - 2:11(2:11/km) 129/136bpm 19cal 86/102rpm 27.47/32.31kmph 17) 1km - 2:03(2:03/km) 132/135bpm 20cal 86/100rpm 29.36/34.9kmph 18) 1km - 2:11(2:11/km) 134/139bpm 22cal 84/97rpm 27.57/30.87kmph 19) 1km - 2:40(2:40/km) 139/152bpm 28cal 82/103rpm 22.46/27.95kmph 20) 1km - 2:01(2:01/km) 122/129bpm 11cal 89/108rpm 29.87/42.02kmph 21) 1km - 2:02(2:02/km) 118/131bpm 10cal 88/102rpm 29.51/41.25kmph 22) 1km - 2:02(2:02/km) 130/136bpm 17cal 87/102rpm 29.56/40.41kmph 23) 1km - 3:08(3:08/km) 119/137bpm 16cal 76/92rpm 19.15/28.72kmph 24) 1km - 2:04(2:04/km) 118/123bpm 10cal 80/110rpm 29.09/39.23kmph 25) 1km - 2:27(2:27/km) 131/139bpm 20cal 78/98rpm 24.56/33.56kmph 26) 1km - 2:11(2:11/km) 132/144bpm 19cal 84/101rpm 27.39/30.3kmph 27) 1km - 2:14(2:14/km) 131/146bpm 18cal 83/99rpm 26.95/38.56kmph 28) 1km - 2:15(2:15/km) 137/145bpm 23cal 89/105rpm 26.72/37.15kmph 29) 1km - 1:51(1:51/km) 137/138bpm 19cal 94/105rpm 32.47/36.11kmph 30) 1km - 1:31(1:31/km) 137/140bpm 16cal 92/104rpm 39.78/43.27kmph 31) 1km - 1:55(1:55/km) 140/144bpm 21cal 82/96rpm 31.42/38.53kmph 32) 1km - 1:39(1:39/km) 141/146bpm 18cal 92/106rpm 36.24/43.64kmph 33) 1km - 2:18(2:18/km) 144/150bpm 26cal 85/97rpm 26.05/36.35kmph 34) 1km - 1:45(1:45/km) 139/147bpm 18cal 92/111rpm 34.15/44.34kmph 35) 1km - 1:51(1:51/km) 123/138bpm 9cal 91/109rpm 32.35/45.66kmph 36) 1km - 1:55(1:55/km) 140/142bpm 20cal 93/103rpm 31.29/37.99kmph 37) 1km - 1:44(1:44/km) 135/142bpm 16cal 88/108rpm 34.56/39.5kmph 38) 1km - 1:58(1:58/km) 137/145bpm 19cal 88/103rpm 30.51/49.8kmph 39) 1km - 1:44(1:44/km) 143/147bpm 19cal 83/94rpm 34.56/41.29kmph 40) 1km - 1:50(1:50/km) 145/147bpm 21cal 87/95rpm 32.85/35.04kmph 41) 1km - 1:56(1:56/km) 142/148bpm 20cal 85/100rpm 31.06/37.22kmph 42) 1km - 1:49(1:49/km) 145/149bpm 20cal 90/101rpm 33.05/35.37kmph 43) 1km - 2:00(2:00/km) 142/149bpm 21cal 85/115rpm 29.97/37.69kmph 44) 0.04km - 7(2:39/km) 132/135bpm 1cal 95/95rpm 22.59/30.67kmph Add a comment |
30.5mi,
1:37:57 Cycling - Road Biking
Bike: Leatherhead - nearly... somewhere new but quite a long way - new winter bike clothes - quite toasty...
Nice - but dark - burning calories for today's team meal... HRV 6 Split Summary === 1) 1km - 2:07(2:07/km) 117/133bpm 17cal 82/96rpm 28.25/32.79kmph 2) 1km - 1:56(1:56/km) 132/134bpm 22cal 82/97rpm 31.01/33.79kmph 3) 1km - 2:03(2:03/km) 129/132bpm 22cal 81/92rpm 29.31/32.55kmph 4) 1km - 1:55(1:55/km) 131/137bpm 21cal 87/93rpm 31.35/33.56kmph 5) 1km - 2:02(2:02/km) 130/137bpm 21cal 89/103rpm 29.6/33.99kmph 6) 1km - 2:13(2:13/km) 126/142bpm 21cal 84/104rpm 27.12/31.94kmph 7) 1km - 2:02(2:02/km) 127/140bpm 19cal 91/104rpm 29.4/40.45kmph 8) 1km - 2:02(2:02/km) 129/136bpm 20cal 83/115rpm 29.6/34.7kmph 9) 1km - 1:59(1:59/km) 135/140bpm 22cal 86/99rpm 30.17/37.32kmph 10) 1km - 1:59(1:59/km) 126/133bpm 18cal 88/107rpm 30.17/36.28kmph 11) 1km - 2:07(2:07/km) 119/133bpm 15cal 83/97rpm 28.27/37.02kmph 12) 1km - 2:02(2:02/km) 123/132bpm 16cal 91/106rpm 29.41/34.06kmph 13) 1km - 1:52(1:52/km) 131/134bpm 19cal 91/101rpm 32.19/37.08kmph 14) 1km - 2:08(2:08/km) 135/148bpm 23cal 88/104rpm 28.1/35.57kmph 15) 1km - 2:05(2:05/km) 145/153bpm 25cal 83/114rpm 28.69/36.38kmph 16) 1km - 1:55(1:55/km) 126/140bpm 15cal 89/106rpm 31.35/39.07kmph 17) 1km - 2:11(2:11/km) 139/144bpm 24cal 85/108rpm 27.44/36.58kmph 18) 1km - 2:25(2:25/km) 142/152bpm 27cal 87/97rpm 24.9/31.78kmph 19) 1km - 2:27(2:27/km) 142/154bpm 27cal 75/100rpm 24.48/37kmph 20) 1km - 1:53(1:53/km) 133/144bpm 17cal 87/102rpm 31.77/45.23kmph 21) 1km - 1:47(1:47/km) 130/136bpm 16cal 86/99rpm 33.56/36.48kmph 22) 1km - 1:37(1:37/km) 129/132bpm 13cal 90/104rpm 37.07/41.52kmph 23) 1km - 2:18(2:18/km) 127/132bpm 18cal 88/108rpm 26.06/37.32kmph 24) 1km - 1:51(1:51/km) 136/139bpm 18cal 88/99rpm 32.31/41.45kmph 25) 1km - 2:09(2:09/km) 133/145bpm 19cal 77/110rpm 27.8/39.3kmph 26) 1km - 1:46(1:46/km) 131/136bpm 15cal 88/106rpm 34.06/40.28kmph 27) 1km - 1:51(1:51/km) 133/135bpm 17cal 85/93rpm 32.4/35.14kmph 28) 1km - 1:54(1:54/km) 136/138bpm 19cal 87/97rpm 31.47/35.07kmph 29) 1km - 2:04(2:04/km) 128/146bpm 14cal 81/95rpm 29.03/37.35kmph 30) 1km - 2:23(2:23/km) 120/148bpm 10cal 83/106rpm 25.25/37.92kmph 31) 1km - 1:48(1:48/km) 132/137bpm 16cal 88/108rpm 33.29/39.91kmph 32) 1km - 1:50(1:50/km) 128/134bpm 14cal 85/100rpm 32.69/39.87kmph 33) 1km - 2:08(2:08/km) 136/141bpm 21cal 87/100rpm 28.1/32.08kmph 34) 1km - 2:28(2:28/km) 135/147bpm 22cal 77/97rpm 24.36/33.19kmph 35) 1km - 1:48(1:48/km) 119/130bpm 8cal 89/112rpm 33.36/46.51kmph 36) 1km - 1:52(1:52/km) 122/139bpm 9cal 82/99rpm 32.21/43.63kmph 37) 1km - 1:47(1:47/km) 135/138bpm 17cal 88/102rpm 33.8/37.05kmph 38) 1km - 2:05(2:05/km) 134/148bpm 18cal 74/106rpm 28.71/43.3kmph 39) 1km - 1:51(1:51/km) 129/135bpm 13cal 87/99rpm 32.44/35.51kmph 40) 1km - 2:03(2:03/km) 133/138bpm 17cal 89/98rpm 29.29/32.48kmph 41) 1km - 1:58(1:58/km) 136/139bpm 19cal 90/100rpm 30.57/33.22kmph 42) 1km - 2:00(2:00/km) 135/144bpm 17cal 92/101rpm 30.03/32.95kmph 43) 1km - 1:47(1:47/km) 139/148bpm 18cal 87/103rpm 33.5/39.34kmph 44) 1km - 1:45(1:45/km) 137/144bpm 16cal 86/100rpm 34.3/37.08kmph 45) 1km - 1:43(1:43/km) 144/146bpm 20cal 92/102rpm 35.06/37.25kmph 46) 1km - 1:54(1:54/km) 139/145bpm 20cal 87/98rpm 31.67/34.23kmph 47) 1km - 1:55(1:55/km) 135/138bpm 17cal 84/94rpm 31.22/34.8kmph 48) 1km - 2:02(2:02/km) 137/140bpm 19cal 89/101rpm 29.56/33.76kmph 49) 1km - 2:03(2:03/km) 137/142bpm 19cal 87/120rpm 29.38/36.92kmph 50) 0.06km - 6(1:34/km) 136/137bpm 97/97rpm 38.14/34.6kmph Add a comment |
3.3mi,
29:44 Running - Recovery Run
Split Summary
=== 1) 1km - 5:07(5:07/km) 127/134bpm 61cal 11.73/12.87kmph 2) 1km - 4:48(4:48/km) 132/140bpm 60cal 12.52/13.6kmph 3) 1km - 5:35(5:35/km) 127/138bpm 64cal 10.75/13.77kmph 4) 1km - 5:16(5:16/km) 132/140bpm 64cal 11.4/12.16kmph 5) 1km - 7:06(7:06/km) 113/132bpm 56cal 8.46/12.16kmph 6) 0.27km - 1:54(6:55/km) 112/127bpm 14cal 8.68/11.66kmph Add a comment
24.9mi,
1:20:04Cycling - Road Biking
Bike: Windsor - WGP - Ascot : bit cooler today -half term traffic
HRV 8 Split Summary === 1) 1km - 2:36(2:36/km) 105/122bpm 17cal 77/95rpm 23.01/33.93kmph 2) 1km - 1:48(1:48/km) 127/133bpm 18cal 82/93rpm 33.37/35.54kmph 3) 1km - 1:53(1:53/km) 126/132bpm 19cal 82/99rpm 31.99/36.91kmph 4) 1km - 1:53(1:53/km) 134/137bpm 22cal 86/90rpm 31.95/33.19kmph 5) 1km - 1:57(1:57/km) 136/139bpm 22cal 83/90rpm 30.83/32.35kmph 6) 1km - 2:01(2:01/km) 133/138bpm 22cal 84/95rpm 29.79/32.55kmph 7) 1km - 1:55(1:55/km) 131/136bpm 20cal 83/90rpm 31.32/33.09kmph 8) 1km - 1:57(1:57/km) 131/137bpm 21cal 83/89rpm 30.74/33.02kmph 9) 1km - 1:56(1:56/km) 131/137bpm 20cal 85/112rpm 30.93/35.58kmph 10) 1km - 1:59(1:59/km) 129/133bpm 20cal 85/94rpm 30.21/32.72kmph 11) 1km - 1:59(1:59/km) 135/138bpm 22cal 87/97rpm 30.35/35.31kmph 12) 1km - 2:15(2:15/km) 131/144bpm 23cal 82/94rpm 26.59/31.04kmph 13) 1km - 1:53(1:53/km) 128/145bpm 17cal 86/97rpm 31.73/39.54kmph 14) 1km - 2:06(2:06/km) 132/137bpm 21cal 85/101rpm 28.54/34.77kmph 15) 1km - 2:10(2:10/km) 138/142bpm 24cal 88/100rpm 27.78/32.01kmph 16) 1km - 2:13(2:13/km) 138/143bpm 25cal 86/103rpm 27.12/35.64kmph 17) 1km - 2:38(2:38/km) 142/150bpm 30cal 85/97rpm 22.72/27.01kmph 18) 1km - 2:29(2:29/km) 141/153bpm 28cal 89/101rpm 24.17/30.67kmph 19) 1km - 2:00(2:00/km) 130/137bpm 18cal 90/105rpm 30.06/37.15kmph 20) 1km - 1:34(1:34/km) 140/143bpm 17cal 89/103rpm 38.1/42.63kmph 21) 1km - 1:57(1:57/km) 140/144bpm 21cal 85/94rpm 30.9/35.84kmph 22) 1km - 2:28(2:28/km) 146/152bpm 29cal 89/99rpm 24.35/27.78kmph 23) 1km - 2:01(2:01/km) 133/149bpm 17cal 91/105rpm 29.87/38.29kmph 24) 1km - 2:20(2:20/km) 111/127bpm 7cal 80/109rpm 25.71/38.39kmph 25) 1km - 1:39(1:39/km) 130/141bpm 13cal 85/102rpm 36.48/49.34kmph 26) 1km - 2:05(2:05/km) 137/145bpm 22cal 82/104rpm 28.69/44.58kmph 27) 1km - 1:24(1:24/km) 127/136bpm 10cal 92/110rpm 42.65/52.07kmph 28) 1km - 1:58(1:58/km) 132/142bpm 16cal 85/101rpm 30.39/42.7kmph 29) 1km - 1:48(1:48/km) 138/145bpm 18cal 88/106rpm 33.35/44.47kmph 30) 1km - 1:59(1:59/km) 128/144bpm 14cal 93/111rpm 30.24/46.51kmph 31) 1km - 1:50(1:50/km) 130/137bpm 15cal 90/105rpm 32.65/36.95kmph 32) 1km - 1:53(1:53/km) 132/137bpm 16cal 88/102rpm 31.82/36.62kmph 33) 1km - 1:40(1:40/km) 131/134bpm 13cal 89/105rpm 35.9/45.52kmph 34) 1km - 1:47(1:47/km) 137/140bpm 18cal 84/101rpm 33.5/38.74kmph 35) 1km - 1:40(1:40/km) 141/143bpm 19cal 91/104rpm 36/38.49kmph 36) 1km - 1:49(1:49/km) 143/145bpm 21cal 83/95rpm 33.16/35.67kmph 37) 1km - 1:53(1:53/km) 138/145bpm 20cal 90/105rpm 31.87/35.51kmph 38) 1km - 1:55(1:55/km) 137/140bpm 18cal 85/97rpm 31.41/33.89kmph 39) 1km - 2:09(2:09/km) 132/141bpm 16cal 87/104rpm 27.88/33.02kmph 40) 1km - 2:18(2:18/km) 135/142bpm 20cal 89/111rpm 26.14/39.17kmph 41) 0.12km - 19(2:36/km) 125/130bpm 1cal 105/105rpm 23.01/38.97kmph Add a comment |
12.3mi,
38:20 Cycling - Road Biking
Bike: Windy but sunny - earning the EoM cake - Crispy Creme Donut this month
Tough in to the north wind Split Summary === 1) 1km - 2:13(2:13/km) 114/130bpm 18cal 81/97rpm 27.03/39.57kmph 2) 1km - 1:36(1:36/km) 131/136bpm 18cal 87/98rpm 37.35/40.41kmph 3) 1km - 1:38(1:38/km) 134/135bpm 19cal 86/97rpm 36.6/40.78kmph 4) 1km - 1:37(1:37/km) 136/139bpm 19cal 87/97rpm 37/40.54kmph 5) 1km - 1:49(1:49/km) 139/142bpm 21cal 84/104rpm 32.97/40.18kmph 6) 1km - 1:50(1:50/km) 133/140bpm 20cal 87/108rpm 32.86/43.43kmph 7) 1km - 1:58(1:58/km) 139/143bpm 23cal 88/112rpm 30.61/38kmph 8) 1km - 1:49(1:49/km) 137/139bpm 21cal 83/94rpm 33.02/37.05kmph 9) 1km - 1:51(1:51/km) 142/144bpm 22cal 87/94rpm 32.3/34.87kmph 10) 1km - 1:52(1:52/km) 140/142bpm 22cal 88/94rpm 32.16/33.96kmph 11) 1km - 2:00(2:00/km) 137/143bpm 22cal 89/103rpm 29.93/35.44kmph 12) 1km - 2:20(2:20/km) 133/142bpm 24cal 82/104rpm 25.8/33.39kmph 13) 1km - 2:13(2:13/km) 127/135bpm 19cal 85/107rpm 27.05/34.13kmph 14) 1km - 1:57(1:57/km) 132/141bpm 19cal 94/107rpm 30.73/40.01kmph 15) 1km - 2:03(2:03/km) 133/143bpm 20cal 89/107rpm 29.34/40.85kmph 16) 1km - 2:07(2:07/km) 134/145bpm 21cal 94/106rpm 28.25/33.96kmph 17) 1km - 1:57(1:57/km) 141/142bpm 22cal 92/101rpm 30.78/33.29kmph 18) 1km - 1:44(1:44/km) 140/144bpm 19cal 92/106rpm 34.61/42.56kmph 19) 1km - 1:57(1:57/km) 138/145bpm 21cal 82/100rpm 30.65/42.33kmph 20) 0.76km - 1:47(2:20/km) 125/139bpm 12cal 83/111rpm 25.68/36.45kmph Add a comment
1.9mi,
59:04Swimming - Pool
Swim 3k/60×50 @Inspire - ok - much better than recently
500, 5x100 drills, 2x500, 5x100 faster, 5x100 mixed WD No HRM on today - helped as it feels like it may fall off HRV 7 Split Summary === 1) 0.5km - 10:12(20:24/km) 100cal 32/rpm 2.94/3.03kmph 2) 0.1km - 1:49(18:10/km) 20cal 32/rpm 3.3/3.33kmph 3) 0.1km - 1:45(17:27/km) 20cal 30/rpm 3.44/3.55kmph 4) 0.1km - 2:00(19:59/km) 20cal 33/rpm 3/3.13kmph 5) 0.1km - 1:57(19:29/km) 20cal 31/rpm 3.08/3.11kmph 6) 0.1km - 1:46(17:44/km) 20cal 32/rpm 3.38/3.52kmph 7) 0.5km - 10:13(20:26/km) 100cal 33/rpm 2.94/3.35kmph 8) 0.5km - 10:18(20:37/km) 100cal 33/rpm 2.91/3.04kmph 9) 0.1km - 1:46(17:40/km) 20cal 33/rpm 3.39/3.62kmph 10) 0.1km - 1:44(17:18/km) 20cal 35/rpm 3.47/3.6kmph 11) 0.1km - 1:46(17:36/km) 20cal 35/rpm 3.41/3.65kmph 12) 0.05km - 52(17:17/km) 10cal 34/rpm 3.47/3.47kmph 13) 0.05km - 53(17:34/km) 10cal 33/rpm 3.41/3.41kmph 14) 0.1km - 1:44(17:19/km) 20cal 34/rpm 3.47/3.63kmph 15) 0.15km - 3:02(20:15/km) 34cal 34/rpm 2.96/3.04kmph 16) 0.25km - 5:18(21:11/km) 62cal 39/rpm 2.83/2.88kmph 17) 0.1km - 2:00(19:57/km) 20cal 34/rpm 3.01/3.24kmph Add a comment |
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Sat 27th Oct
Oct 27
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Sun 28th Oct
Oct 28
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Mon 29th Oct
Oct 29
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Tue 30th Oct
Oct 30
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Wed 31st Oct
Oct 31
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Thu 1st Nov
Nov 1
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Fri 2nd Nov
Nov 2
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48.2mi,
2:38:45 Cycling - Road Biking
Bike: To Cheshunt XC with Ammon and then solo to Hoddesdon & Ware return loop
Breezy, not as cold as expected a few drops of rain but also some sun. HRV 7 Split Summary === 1) 1km - 2:19(2:19/km) 100/116bpm 17cal 81/94rpm 25.81/37.76kmph 2) 1km - 2:13(2:13/km) 119/131bpm 19cal 84/105rpm 26.99/37.76kmph 3) 1km - 2:02(2:02/km) 125/137bpm 19cal 90/106rpm 29.59/36.24kmph 4) 1km - 1:43(1:43/km) 142/147bpm 18cal 91/101rpm 34.85/41.28kmph 5) 1km - 1:44(1:44/km) 145/151bpm 20cal 89/99rpm 34.56/39.78kmph 6) 1km - 2:00(2:00/km) 151/154bpm 25cal 88/98rpm 29.91/34.67kmph 7) 1km - 1:37(1:37/km) 140/150bpm 19cal 91/103rpm 37.23/42.29kmph 8) 1km - 1:51(1:51/km) 135/147bpm 19cal 87/97rpm 32.46/44.54kmph 9) 1km - 2:14(2:14/km) 147/158bpm 26cal 91/107rpm 26.78/33.86kmph 10) 1km - 1:36(1:36/km) 139/150bpm 18cal 92/100rpm 37.52/41.73kmph 11) 1km - 1:51(1:51/km) 140/149bpm 20cal 94/107rpm 32.51/40.44kmph 12) 1km - 1:51(1:51/km) 146/152bpm 22cal 91/111rpm 32.46/39.94kmph 13) 1km - 1:44(1:44/km) 141/147bpm 19cal 86/98rpm 34.54/38.97kmph 14) 1km - 1:58(1:58/km) 146/149bpm 23cal 82/101rpm 30.46/39.54kmph 15) 1km - 2:18(2:18/km) 142/152bpm 25cal 85/107rpm 26.02/35.1kmph 16) 1km - 2:03(2:03/km) 150/153bpm 25cal 91/105rpm 29.25/34.77kmph 17) 1km - 1:53(1:53/km) 151/156bpm 23cal 91/108rpm 31.76/43.65kmph 18) 1km - 2:14(2:14/km) 153/160bpm 28cal 85/97rpm 26.84/36.23kmph 19) 1km - 2:03(2:03/km) 152/160bpm 26cal 90/100rpm 29.15/31.47kmph 20) 1km - 2:07(2:07/km) 149/153bpm 25cal 89/108rpm 28.31/35.88kmph 21) 1km - 2:30(2:30/km) 152/158bpm 29cal 83/103rpm 24.02/28.15kmph 22) 1km - 2:08(2:08/km) 153/157bpm 26cal 96/104rpm 28.05/38.49kmph 23) 1km - 1:46(1:46/km) 138/152bpm 16cal 91/108rpm 34.09/44.36kmph 24) 1km - 2:23(2:23/km) 157/163bpm 30cal 89/108rpm 25.2/35.1kmph 25) 1km - 1:55(1:55/km) 148/158bpm 22cal 90/105rpm 31.34/45.73kmph 26) 1km - 1:43(1:43/km) 151/157bpm 21cal 95/108rpm 35/41.08kmph 27) 1km - 1:49(1:49/km) 151/153bpm 22cal 86/97rpm 32.99/40.31kmph 28) 1km - 1:36(1:36/km) 137/151bpm 14cal 89/105rpm 37.35/61.64kmph 29) 1km - 1:52(1:52/km) 134/164bpm 13cal 84/107rpm 32.15/44.38kmph 30) 1km - 2:39(2:39/km) 162/168bpm 35cal 92/105rpm 22.69/33.96kmph 31) 1km - 1:38(1:38/km) 140/152bpm 15cal 89/111rpm 36.92/41.22kmph 32) 1km - 1:31(1:31/km) 119/126bpm 3cal 83/100rpm 39.36/47.31kmph 33) 1km - 2:05(2:05/km) 141/149bpm 19cal 85/99rpm 28.74/39.15kmph 34) 1km - 2:18(2:18/km) 127/146bpm 15cal 81/100rpm 26.02/34.7kmph 35) 1km - 2:10(2:10/km) 128/136bpm 16cal 81/95rpm 27.71/38.8kmph 36) 1km - 2:11(2:11/km) 133/140bpm 17cal 82/95rpm 27.44/35.57kmph 37) 1km - 2:06(2:06/km) 143/147bpm 23cal 86/92rpm 28.57/30.33kmph 38) 1km - 2:10(2:10/km) 144/148bpm 25cal 82/94rpm 27.78/31.58kmph 39) 1km - 2:12(2:12/km) 141/147bpm 22cal 89/100rpm 27.24/38.22kmph 40) 1km - 2:08(2:08/km) 143/148bpm 23cal 87/96rpm 28.21/39.67kmph 41) 1km - 2:09(2:09/km) 131/141bpm 14cal 82/102rpm 27.99/32.25kmph 42) 1km - 2:06(2:06/km) 144/147bpm 24cal 85/93rpm 28.61/30.64kmph 43) 1km - 2:06(2:06/km) 147/151bpm 25cal 86/98rpm 28.61/34.23kmph 44) 1km - 2:18(2:18/km) 144/152bpm 25cal 90/110rpm 26.01/39.2kmph 45) 1km - 1:32(1:32/km) 141/145bpm 16cal 90/105rpm 38.99/45.62kmph 46) 1km - 1:58(1:58/km) 147/150bpm 23cal 83/98rpm 30.4/36.38kmph 47) 1km - 2:40(2:40/km) 128/145bpm 13cal 79/98rpm 22.51/31.81kmph 48) 1km - 2:36(2:36/km) 149/157bpm 29cal 88/97rpm 23.13/25.36kmph 49) 1km - 2:11(2:11/km) 144/146bpm 24cal 91/102rpm 27.38/32.58kmph 50) 1km - 1:41(1:41/km) 142/149bpm 17cal 87/105rpm 35.8/56.84kmph 51) 1km - 2:25(2:25/km) 151/156bpm 29cal 92/113rpm 24.87/32.21kmph 52) 1km - 2:01(2:01/km) 148/156bpm 23cal 90/108rpm 29.8/48.14kmph 53) 1km - 2:29(2:29/km) 149/158bpm 27cal 85/102rpm 24.11/40.74kmph 54) 1km - 1:38(1:38/km) 147/154bpm 18cal 95/119rpm 36.77/61.8kmph 55) 1km - 1:48(1:48/km) 129/138bpm 7cal 86/99rpm 33.26/44.55kmph 56) 1km - 2:22(2:22/km) 146/152bpm 25cal 87/99rpm 25.3/30.43kmph 57) 1km - 2:12(2:12/km) 151/155bpm 27cal 88/101rpm 27.31/30.47kmph 58) 1km - 2:12(2:12/km) 152/156bpm 27cal 90/109rpm 27.24/35.1kmph 59) 1km - 1:50(1:50/km) 144/146bpm 19cal 93/107rpm 32.59/37.52kmph 60) 1km - 1:49(1:49/km) 135/141bpm 10cal 84/96rpm 32.98/35.34kmph 61) 1km - 2:24(2:24/km) 147/158bpm 23cal 85/97rpm 24.96/38.1kmph 62) 1km - 1:18(1:18/km) 144/155bpm 13cal 89/105rpm 46.44/55.78kmph 63) 1km - 1:36(1:36/km) 135/139bpm 8cal 91/103rpm 37.46/42.66kmph 64) 1km - 2:08(2:08/km) 131/148bpm 11cal 77/96rpm 28.02/41.25kmph 65) 1km - 1:59(1:59/km) 144/149bpm 19cal 88/98rpm 30.31/35.37kmph 66) 1km - 2:34(2:34/km) 152/156bpm 31cal 87/101rpm 23.32/28.02kmph 67) 1km - 2:05(2:05/km) 142/154bpm 18cal 90/101rpm 28.86/51.39kmph 68) 1km - 1:49(1:49/km) 137/150bpm 11cal 84/97rpm 33.16/47.82kmph 69) 1km - 1:56(1:56/km) 147/149bpm 21cal 87/98rpm 31.02/33.93kmph 70) 1km - 1:57(1:57/km) 142/145bpm 18cal 92/101rpm 30.75/32.85kmph 71) 1km - 1:55(1:55/km) 145/149bpm 19cal 89/104rpm 31.29/34.6kmph 72) 1km - 2:00(2:00/km) 147/150bpm 21cal 88/99rpm 30.06/32.15kmph 73) 1km - 2:05(2:05/km) 148/150bpm 24cal 88/103rpm 28.75/31.07kmph 74) 1km - 2:10(2:10/km) 148/150bpm 25cal 91/99rpm 27.6/31.07kmph 75) 1km - 2:27(2:27/km) 144/158bpm 24cal 90/109rpm 24.42/51.51kmph 76) 1km - 2:14(2:14/km) 134/156bpm 14cal 79/98rpm 26.83/55.89kmph 77) 1km - 2:12(2:12/km) 143/156bpm 20cal 84/104rpm 27.35/42.46kmph 78) 0.61km - 1:38(2:39/km) 127/142bpm 5cal 82/105rpm 22.59/30.74kmph Add a comment |
21mi,
1:14:33 Cycling - Road Biking
Bike: Back from BBC - bit warmer but busy traffic in places...
Heavy ish rucksack Split Summary === 1) 1km - 3:14(3:14/km) 107/127bpm 22cal 64/100rpm 18.52/31.71kmph 2) 1km - 2:35(2:35/km) 116/131bpm 21cal 72/96rpm 23.18/33.56kmph 3) 1km - 2:28(2:28/km) 122/131bpm 23cal 80/101rpm 24.33/33.22kmph 4) 1km - 3:03(3:03/km) 114/126bpm 22cal 61/97rpm 19.67/30.7kmph 5) 1km - 2:03(2:03/km) 124/145bpm 18cal 81/104rpm 29.34/38.43kmph 6) 1km - 2:45(2:45/km) 123/145bpm 25cal 69/103rpm 21.77/37.56kmph 7) 1km - 2:25(2:25/km) 129/146bpm 24cal 86/102rpm 24.74/34.2kmph 8) 1km - 2:10(2:10/km) 134/143bpm 22cal 92/101rpm 27.66/32.89kmph 9) 1km - 2:15(2:15/km) 125/143bpm 20cal 89/107rpm 26.68/36.95kmph 10) 1km - 1:47(1:47/km) 141/146bpm 21cal 90/105rpm 33.6/38.29kmph 11) 1km - 1:55(1:55/km) 138/151bpm 21cal 89/118rpm 31.4/41.72kmph 12) 1km - 2:39(2:39/km) 154/163bpm 33cal 85/112rpm 22.67/41.35kmph 13) 1km - 1:43(1:43/km) 139/145bpm 19cal 91/110rpm 35.07/53.38kmph 14) 1km - 2:11(2:11/km) 113/134bpm 10cal 47/102rpm 27.58/54.83kmph 15) 1km - 2:17(2:17/km) 118/125bpm 12cal 79/111rpm 26.32/33.79kmph 16) 1km - 2:46(2:46/km) 118/135bpm 16cal 76/106rpm 21.64/35.41kmph 17) 1km - 1:44(1:44/km) 140/144bpm 19cal 91/102rpm 34.65/36.65kmph 18) 1km - 2:01(2:01/km) 132/139bpm 18cal 80/95rpm 29.84/34.46kmph 19) 1km - 2:12(2:12/km) 128/143bpm 17cal 80/111rpm 27.24/37.56kmph 20) 1km - 1:50(1:50/km) 140/143bpm 20cal 93/101rpm 32.72/36.98kmph 21) 1km - 1:56(1:56/km) 136/142bpm 20cal 93/105rpm 30.99/37.79kmph 22) 1km - 1:55(1:55/km) 140/142bpm 21cal 90/104rpm 31.24/33.72kmph 23) 1km - 1:51(1:51/km) 139/144bpm 20cal 90/103rpm 32.42/36.31kmph 24) 1km - 1:52(1:52/km) 135/142bpm 18cal 91/107rpm 32.18/36.45kmph 25) 1km - 1:47(1:47/km) 141/145bpm 20cal 91/104rpm 33.72/37.18kmph 26) 1km - 2:06(2:06/km) 136/142bpm 20cal 87/103rpm 28.65/34.9kmph 27) 1km - 2:11(2:11/km) 134/140bpm 20cal 93/110rpm 27.52/34.63kmph 28) 1km - 2:20(2:20/km) 130/150bpm 16cal 88/107rpm 25.74/39.87kmph 29) 1km - 2:09(2:09/km) 133/140bpm 19cal 86/108rpm 27.9/31.44kmph 30) 1km - 2:02(2:02/km) 138/144bpm 20cal 95/109rpm 29.54/35.1kmph 31) 1km - 2:03(2:03/km) 138/145bpm 21cal 90/105rpm 29.21/31.91kmph 32) 1km - 2:09(2:09/km) 134/139bpm 20cal 88/109rpm 27.98/31.78kmph 33) 1km - 2:02(2:02/km) 135/137bpm 19cal 89/101rpm 29.46/32.92kmph 34) 0.76km - 2:08(2:47/km) 127/140bpm 15cal 84/101rpm 21.59/33.29kmph Add a comment
24.6mi,
1:27:57Cycling - Road Biking
Staines to BBC
HRV 10 Split Summary === 1) 1km - 3:03(3:03/km) 120/136bpm 2) 1km - 1:50(1:50/km) 139/141bpm 3) 1km - 2:06(2:06/km) 135/147bpm 4) 1km - 2:00(2:00/km) 138/146bpm 5) 1km - 1:48(1:48/km) 139/143bpm 6) 1km - 1:50(1:50/km) 143/146bpm 7) 1km - 1:56(1:56/km) 141/148bpm 8) 1km - 1:55(1:55/km) 147/152bpm 9) 1km - 2:17(2:17/km) 130/140bpm 10) 1km - 1:58(1:58/km) 136/139bpm 11) 1km - 2:09(2:09/km) 136/141bpm 12) 1km - 1:49(1:49/km) 139/144bpm 13) 1km - 1:51(1:51/km) 144/147bpm 14) 1km - 1:52(1:52/km) 142/147bpm 15) 1km - 3:06(3:06/km) 129/143bpm 16) 1km - 1:50(1:50/km) 144/147bpm 17) 1km - 2:01(2:01/km) 144/147bpm 18) 1km - 2:01(2:01/km) 135/141bpm 19) 1km - 1:57(1:57/km) 141/144bpm 20) 1km - 1:59(1:59/km) 139/144bpm 21) 1km - 3:25(3:25/km) 124/134bpm 22) 1km - 1:44(1:44/km) 141/144bpm 23) 1km - 2:00(2:00/km) 139/144bpm 24) 1km - 1:47(1:47/km) 141/143bpm 25) 1km - 2:39(2:39/km) 128/140bpm 26) 1km - 2:59(2:59/km) 121/135bpm 27) 1km - 2:17(2:17/km) 133/139bpm 28) 1km - 3:09(3:09/km) 148/158bpm 29) 1km - 1:57(1:57/km) 138/150bpm 30) 1km - 1:32(1:32/km) 129/151bpm 31) 1km - 1:51(1:51/km) 130/142bpm 32) 1km - 1:56(1:56/km) 128/142bpm 33) 1km - 2:03(2:03/km) 141/152bpm 34) 1km - 2:12(2:12/km) 119/138bpm 35) 1km - 1:58(1:58/km) 138/143bpm 36) 1km - 2:08(2:08/km) 145/154bpm 37) 1km - 3:31(3:31/km) 132/152bpm 38) 1km - 3:40(3:40/km) 115/131bpm 39) 1km - 2:16(2:16/km) 132/141bpm 40) 0.58km - 1:35(2:45/km) 124/133bpm Add a comment |
2.1mi,
24:33 Running - Run-Walk
Split Summary
=== 1) 1km - 6:15(6:15/km) 118/141bpm 67cal 9.6/13.67kmph 2) 1km - 6:53(6:53/km) 118/138bpm 68cal 8.71/14.18kmph 3) 1km - 8:10(8:10/km) 102/108bpm 62cal 7.35/9.98kmph 4) 0.4km - 3:15(8:08/km) 101/106bpm 24cal 7.38/8.83kmph Add a comment
25.2mi,
1:23:09Cycling - Road Biking
Bike: Ascot - Windlesham - Chobham Common - cold North wind but dry ish
cold toes HRV 7 Split Summary === 1) 1km - 2:33(2:33/km) 114/130bpm 19cal 75/101rpm 23.58/33.49kmph 2) 1km - 1:58(1:58/km) 133/137bpm 22cal 84/94rpm 30.49/34.23kmph 3) 1km - 2:07(2:07/km) 132/139bpm 24cal 90/102rpm 28.28/32.82kmph 4) 1km - 2:22(2:22/km) 142/152bpm 28cal 81/98rpm 25.43/32.55kmph 5) 1km - 2:42(2:42/km) 145/151bpm 33cal 85/98rpm 22.25/26.84kmph 6) 1km - 1:54(1:54/km) 131/135bpm 19cal 93/105rpm 31.69/37.79kmph 7) 1km - 1:51(1:51/km) 140/146bpm 21cal 86/100rpm 32.35/40.52kmph 8) 1km - 1:59(1:59/km) 137/151bpm 21cal 84/100rpm 30.25/41.59kmph 9) 1km - 2:03(2:03/km) 143/150bpm 24cal 87/107rpm 29.27/39.14kmph 10) 1km - 1:59(1:59/km) 139/144bpm 22cal 89/108rpm 30.18/44.41kmph 11) 1km - 2:41(2:41/km) 148/154bpm 33cal 85/103rpm 22.34/27.51kmph 12) 1km - 2:02(2:02/km) 142/150bpm 24cal 84/107rpm 29.54/40.81kmph 13) 1km - 2:21(2:21/km) 150/159bpm 29cal 85/122rpm 25.5/41.44kmph 14) 1km - 2:08(2:08/km) 143/153bpm 25cal 91/106rpm 28.17/48.07kmph 15) 1km - 2:00(2:00/km) 126/138bpm 15cal 83/101rpm 29.99/48.07kmph 16) 1km - 2:21(2:21/km) 137/150bpm 23cal 84/105rpm 25.53/37.22kmph 17) 1km - 2:03(2:03/km) 137/149bpm 22cal 86/105rpm 29.29/38.84kmph 18) 1km - 1:55(1:55/km) 136/140bpm 19cal 87/105rpm 31.36/37.96kmph 19) 1km - 2:11(2:11/km) 134/146bpm 19cal 91/109rpm 27.55/46.42kmph 20) 1km - 1:46(1:46/km) 130/138bpm 13cal 81/100rpm 34.05/42.17kmph 21) 1km - 2:08(2:08/km) 131/142bpm 18cal 85/105rpm 28.09/36.95kmph 22) 1km - 1:56(1:56/km) 135/141bpm 18cal 89/105rpm 31.02/41.36kmph 23) 1km - 1:55(1:55/km) 126/134bpm 12cal 88/103rpm 31.18/42.26kmph 24) 1km - 1:48(1:48/km) 135/139bpm 17cal 89/100rpm 33.26/36.31kmph 25) 1km - 1:58(1:58/km) 135/140bpm 19cal 90/105rpm 30.43/39.03kmph 26) 1km - 2:17(2:17/km) 142/147bpm 26cal 88/97rpm 26.36/31.2kmph 27) 1km - 2:18(2:18/km) 149/154bpm 27cal 91/115rpm 26.16/35.91kmph 28) 1km - 1:44(1:44/km) 130/142bpm 12cal 93/106rpm 34.46/43.3kmph 29) 1km - 1:42(1:42/km) 135/139bpm 15cal 90/106rpm 35.42/40.75kmph 30) 1km - 1:52(1:52/km) 139/142bpm 19cal 88/106rpm 32.13/36.75kmph 31) 1km - 1:56(1:56/km) 146/153bpm 22cal 90/116rpm 30.96/51.17kmph 32) 1km - 1:29(1:29/km) 141/144bpm 16cal 85/105rpm 40.57/51kmph 33) 1km - 2:04(2:04/km) 134/146bpm 16cal 70/102rpm 28.99/47.51kmph 34) 1km - 1:51(1:51/km) 134/140bpm 15cal 89/105rpm 32.33/36.08kmph 35) 1km - 2:00(2:00/km) 141/145bpm 21cal 85/101rpm 30.01/37.7kmph 36) 1km - 1:50(1:50/km) 144/149bpm 20cal 94/106rpm 32.64/40.14kmph 37) 1km - 1:54(1:54/km) 148/149bpm 22cal 91/103rpm 31.71/35.11kmph 38) 1km - 1:57(1:57/km) 149/151bpm 23cal 90/99rpm 30.82/33.72kmph 39) 1km - 1:56(1:56/km) 147/149bpm 23cal 92/98rpm 31/33.35kmph 40) 1km - 2:10(2:10/km) 146/152bpm 25cal 86/115rpm 27.62/33.72kmph 41) 0.5km - 1:10(2:21/km) 126/139bpm 5cal 77/124rpm 25.52/36.45kmph 42) 0.03km - 18(11:15/km) 106/114bpm 4/4rpm 5.33/12.97kmph Add a comment |
0.5mi,
8:32 Cross-Training - Walking
Split Summary
=== 1) 0.85km - 8:32(10:01/km) 87/98bpm 52cal 5.99/6.85kmph Add a comment
0.5mi,
9:02Cross-Training - Walking
Split Summary
=== 1) 0.73km - 9:02(12:28/km) 94/105bpm 49cal 4.81/7.22kmph Add a comment
31.1mi,
1:42:22Cycling - Road Biking
Bike: Winkfield + Windlesham - cold and hard work - tired legs
Very cold - winter kit makes cycling a touch harder work HRV 6 Split Summary === 1) 1km - 2:34(2:34/km) 113/131bpm 19cal 79/98rpm 23.41/33.69kmph 2) 1km - 1:59(1:59/km) 132/136bpm 21cal 85/96rpm 30.22/33.06kmph 3) 1km - 2:01(2:01/km) 131/137bpm 22cal 85/102rpm 29.71/37.12kmph 4) 1km - 1:55(1:55/km) 135/138bpm 22cal 86/100rpm 31.41/33.79kmph 5) 1km - 1:57(1:57/km) 137/139bpm 22cal 82/93rpm 30.69/32.45kmph 6) 1km - 2:23(2:23/km) 141/154bpm 27cal 80/98rpm 25.21/33.05kmph 7) 1km - 1:59(1:59/km) 135/142bpm 21cal 88/102rpm 30.23/34.97kmph 8) 1km - 2:05(2:05/km) 137/142bpm 24cal 87/99rpm 28.85/32.38kmph 9) 1km - 2:29(2:29/km) 126/142bpm 21cal 84/105rpm 24.14/34.63kmph 10) 1km - 1:56(1:56/km) 138/144bpm 22cal 87/104rpm 31.05/39.44kmph 11) 1km - 2:05(2:05/km) 134/142bpm 22cal 87/102rpm 28.91/39.52kmph 12) 1km - 2:03(2:03/km) 140/143bpm 23cal 83/97rpm 29.31/38.13kmph 13) 1km - 2:15(2:15/km) 139/148bpm 25cal 79/103rpm 26.64/34.36kmph 14) 1km - 2:23(2:23/km) 144/151bpm 28cal 86/105rpm 25.15/31.47kmph 15) 1km - 2:24(2:24/km) 147/152bpm 29cal 81/100rpm 25.01/45.95kmph 16) 1km - 2:05(2:05/km) 135/144bpm 21cal 92/107rpm 28.8/50.36kmph 17) 1km - 1:46(1:46/km) 130/133bpm 15cal 84/106rpm 33.97/50.08kmph 18) 1km - 1:53(1:53/km) 131/138bpm 17cal 88/96rpm 31.72/34.63kmph 19) 1km - 2:06(2:06/km) 133/139bpm 19cal 84/100rpm 28.58/33.02kmph 20) 1km - 1:55(1:55/km) 135/137bpm 19cal 87/100rpm 31.29/34.9kmph 21) 1km - 1:59(1:59/km) 135/139bpm 21cal 83/94rpm 30.29/33.99kmph 22) 1km - 2:25(2:25/km) 124/134bpm 15cal 80/103rpm 24.8/32.75kmph 23) 1km - 2:13(2:13/km) 135/140bpm 21cal 86/99rpm 27.15/39.74kmph 24) 1km - 2:44(2:44/km) 141/146bpm 30cal 84/96rpm 21.9/25.33kmph 25) 1km - 2:00(2:00/km) 134/138bpm 18cal 88/104rpm 30.12/42.39kmph 26) 1km - 1:50(1:50/km) 131/142bpm 13cal 82/101rpm 32.85/39.47kmph 27) 1km - 2:17(2:17/km) 136/141bpm 22cal 87/98rpm 26.32/40.18kmph 28) 1km - 2:07(2:07/km) 142/146bpm 24cal 88/102rpm 28.32/35.71kmph 29) 1km - 1:38(1:38/km) 137/140bpm 16cal 85/101rpm 36.79/46.29kmph 30) 1km - 1:59(1:59/km) 138/148bpm 19cal 86/103rpm 30.32/47.53kmph 31) 1km - 2:02(2:02/km) 124/138bpm 11cal 69/108rpm 29.61/41.04kmph 32) 1km - 1:51(1:51/km) 121/128bpm 7cal 84/107rpm 32.35/44.11kmph 33) 1km - 2:03(2:03/km) 135/139bpm 18cal 83/98rpm 29.27/32.99kmph 34) 1km - 2:13(2:13/km) 134/143bpm 19cal 82/100rpm 27.14/38.23kmph 35) 1km - 2:28(2:28/km) 129/137bpm 15cal 80/103rpm 24.29/29.46kmph 36) 1km - 2:00(2:00/km) 139/143bpm 21cal 90/104rpm 30.12/36.45kmph 37) 1km - 1:53(1:53/km) 140/146bpm 19cal 89/106rpm 31.84/42.73kmph 38) 1km - 1:37(1:37/km) 139/145bpm 17cal 95/114rpm 36.96/49.53kmph 39) 1km - 1:52(1:52/km) 135/143bpm 16cal 87/104rpm 32.11/42.4kmph 40) 1km - 1:34(1:34/km) 130/141bpm 10cal 88/101rpm 38.2/42.53kmph 41) 1km - 1:57(1:57/km) 145/149bpm 22cal 86/94rpm 30.79/38.19kmph 42) 1km - 1:39(1:39/km) 140/150bpm 17cal 86/107rpm 36.35/48.18kmph 43) 1km - 1:59(1:59/km) 134/150bpm 14cal 77/105rpm 30.34/42.45kmph 44) 1km - 1:40(1:40/km) 136/140bpm 14cal 89/102rpm 35.93/42.39kmph 45) 1km - 1:58(1:58/km) 140/144bpm 20cal 87/98rpm 30.52/32.92kmph 46) 1km - 2:01(2:01/km) 137/142bpm 17cal 86/101rpm 29.73/34.03kmph 47) 1km - 2:01(2:01/km) 141/145bpm 22cal 89/103rpm 29.85/33.02kmph 48) 1km - 1:52(1:52/km) 142/144bpm 20cal 92/105rpm 32.27/35.71kmph 49) 1km - 1:42(1:42/km) 146/149bpm 20cal 94/101rpm 35.23/36.65kmph 50) 1km - 1:59(1:59/km) 143/149bpm 22cal 88/107rpm 30.34/38.4kmph 51) 0.12km - 39(5:40/km) 125/144bpm 3cal 57/93rpm 10.58/30.84kmph Add a comment |
0mi,
31:02 Cross-Training - Yoga
Split Summary
=== 1) 0km - 31:02(/km) 65/90bpm 69cal Add a comment
1.2mi,
17:56Cross-Training - Walking
Split Summary
=== 1) 0.15km - 1:29(10:11/km) 110/119bpm 13cal 5.89/6.72kmph 2) 0km - 1(6:03/km) 118/118bpm 9.93/5.58kmph 3) 1km - 9:38(9:38/km) 113/128bpm 85cal 6.23/7.02kmph 4) 0.74km - 6:48(9:08/km) 117/128bpm 62cal 6.57/7.86kmph Add a comment
1.9mi,
1:00:57Swimming - Pool
Split Summary
=== 1) 0.1km - 2:03(20:28/km) 112/123bpm 18cal 29/rpm 2.93/3.29kmph 2) 0.4km - 7:43(19:17/km) 123/132bpm 85cal 31/rpm 3.11/3.33kmph 3) 0.1km - 1:42(16:59/km) 110/119bpm 11cal 30/rpm 3.54/3.71kmph 4) 0.05km - 51(17:05/km) 123/134bpm 7cal 27/rpm 3.51/3.59kmph 5) 0.05km - 51(16:59/km) 121/126bpm 8cal 29/rpm 3.53/3.62kmph 6) 0.1km - 1:51(18:29/km) 115/121bpm 15cal 32/rpm 3.25/3.29kmph 7) 0.1km - 1:49(18:07/km) 126/132bpm 19cal 30/rpm 3.31/3.64kmph 8) 0.1km - 1:41(16:50/km) 118/125bpm 14cal 32/rpm 3.56/3.68kmph 9) 0.1km - 1:57(19:30/km) 120/129bpm 16cal 10) 0km - 1:48(/km) 120/129bpm 11) 0km - 1(/km) 120/129bpm 12) 0km - 2(/km) 120/129bpm 13) 0km - 2(/km) 120/129bpm 14) 0.05km - 1:00(19:50/km) 116/132bpm 6cal 29/rpm 3.02/3.14kmph 15) 0.35km - 7:15(20:43/km) 123/129bpm 69cal 30/rpm 2.9/3.12kmph 16) 0.5km - 10:06(20:13/km) 125/134bpm 100cal 31/rpm 2.97/3.21kmph 17) 0.5km - 10:15(20:30/km) 132/145bpm 112cal 33/rpm 2.93/3.41kmph 18) 0.5km - 10:00(20:00/km) 137/153bpm 118cal 31/rpm 3/3.62kmph Add a comment
0.6mi,
8:12Cross-Training - Walking
Split Summary
=== 1) 0.9km - 8:12(9:04/km) 89/94bpm 55cal 6.61/7.66kmph Add a comment |
11.1mi,
31:51 Cycling - Road Biking
Doubling up on the bike - a sunny speed injection - enjoyed that!
Could have gone faster with out slow cars Split Summary === 1) 1km - 2:07(2:07/km) 122/144bpm 19cal 81/97rpm 28.38/41.79kmph 2) 1km - 1:36(1:36/km) 145/148bpm 19cal 83/90rpm 37.57/40.38kmph 3) 1km - 1:38(1:38/km) 145/148bpm 19cal 80/86rpm 36.6/38.56kmph 4) 1km - 1:43(1:43/km) 143/146bpm 20cal 79/93rpm 34.92/38.36kmph 5) 1km - 1:48(1:48/km) 147/151bpm 22cal 83/97rpm 33.25/40.04kmph 6) 1km - 1:37(1:37/km) 145/150bpm 19cal 75/103rpm 37.16/45.79kmph 7) 1km - 1:51(1:51/km) 147/150bpm 22cal 86/102rpm 32.31/42.39kmph 8) 1km - 1:43(1:43/km) 147/152bpm 20cal 79/91rpm 34.91/37.72kmph 9) 1km - 1:41(1:41/km) 149/152bpm 21cal 84/93rpm 35.76/37.82kmph 10) 1km - 1:42(1:42/km) 149/151bpm 21cal 84/89rpm 35.31/36.55kmph 11) 1km - 1:48(1:48/km) 145/150bpm 21cal 84/96rpm 33.2/36.28kmph 12) 1km - 2:06(2:06/km) 139/150bpm 22cal 84/106rpm 28.65/36.61kmph 13) 1km - 1:32(1:32/km) 144/148bpm 18cal 92/100rpm 39.16/41.85kmph 14) 1km - 2:02(2:02/km) 137/148bpm 21cal 84/110rpm 29.41/39.77kmph 15) 1km - 1:47(1:47/km) 134/147bpm 16cal 85/105rpm 33.79/40.04kmph 16) 1km - 1:48(1:48/km) 144/148bpm 21cal 81/93rpm 33.43/37.32kmph 17) 1km - 1:45(1:45/km) 148/153bpm 21cal 88/103rpm 34.24/37.29kmph 18) 0.84km - 1:36(1:55/km) 150/153bpm 20cal 88/99rpm 31.38/37.12kmph Add a comment
25.2mi,
1:24:28Cycling - Road Biking
Bike round Egham & Old Windsor hills - Garmin said 0C again... but sunny morning
Cold toes Split Summary === 1) 1km - 2:22(2:22/km) 103/128bpm 14cal 80/95rpm 25.34/33.39kmph 2) 1km - 1:55(1:55/km) 129/132bpm 20cal 84/92rpm 31.32/33.96kmph 3) 1km - 2:01(2:01/km) 128/132bpm 22cal 83/94rpm 29.69/32.72kmph 4) 1km - 1:58(1:58/km) 132/133bpm 22cal 82/91rpm 30.47/31.81kmph 5) 1km - 2:11(2:11/km) 129/133bpm 23cal 82/92rpm 27.4/29.63kmph 6) 1km - 2:03(2:03/km) 131/135bpm 22cal 85/96rpm 29.28/32.41kmph 7) 1km - 2:02(2:02/km) 132/137bpm 23cal 83/98rpm 29.4/35.91kmph 8) 1km - 1:59(1:59/km) 134/141bpm 22cal 83/95rpm 30.24/31.71kmph 9) 1km - 1:57(1:57/km) 139/141bpm 23cal 86/97rpm 30.76/33.45kmph 10) 1km - 2:23(2:23/km) 125/138bpm 21cal 79/98rpm 25.15/31.98kmph 11) 1km - 2:01(2:01/km) 140/143bpm 23cal 86/95rpm 29.82/37.59kmph 12) 1km - 1:51(1:51/km) 136/140bpm 21cal 86/92rpm 32.3/37.52kmph 13) 1km - 1:53(1:53/km) 136/139bpm 21cal 88/100rpm 31.96/33.72kmph 14) 1km - 2:11(2:11/km) 133/148bpm 22cal 82/93rpm 27.48/34.36kmph 15) 1km - 3:11(3:11/km) 155/161bpm 40cal 87/106rpm 18.8/30.37kmph 16) 1km - 1:49(1:49/km) 130/147bpm 16cal 86/108rpm 32.95/38.03kmph 17) 1km - 1:30(1:30/km) 113/127bpm 6cal 76/99rpm 40/53.55kmph 18) 1km - 1:49(1:49/km) 134/140bpm 18cal 85/97rpm 33/37.15kmph 19) 1km - 1:58(1:58/km) 135/142bpm 19cal 87/105rpm 30.5/33.56kmph 20) 1km - 1:55(1:55/km) 143/145bpm 22cal 91/98rpm 31.33/32.99kmph 21) 1km - 1:52(1:52/km) 141/145bpm 21cal 90/104rpm 32.21/35.74kmph 22) 1km - 1:53(1:53/km) 137/141bpm 20cal 90/101rpm 31.8/34.3kmph 23) 1km - 2:00(2:00/km) 132/137bpm 18cal 84/95rpm 29.93/34.23kmph 24) 1km - 2:11(2:11/km) 138/143bpm 23cal 86/100rpm 27.46/30.64kmph 25) 1km - 2:33(2:33/km) 147/153bpm 30cal 84/100rpm 23.49/28.89kmph 26) 1km - 3:18(3:18/km) 146/160bpm 36cal 80/112rpm 18.15/33.52kmph 27) 1km - 1:57(1:57/km) 129/138bpm 13cal 84/99rpm 30.79/35.74kmph 28) 1km - 1:56(1:56/km) 126/137bpm 11cal 85/107rpm 30.95/54.51kmph 29) 1km - 1:48(1:48/km) 118/133bpm 6cal 62/96rpm 33.47/53.94kmph 30) 1km - 2:14(2:14/km) 124/131bpm 11cal 79/106rpm 26.92/34.23kmph 31) 1km - 1:58(1:58/km) 136/141bpm 19cal 83/101rpm 30.47/34.83kmph 32) 1km - 1:50(1:50/km) 138/141bpm 19cal 87/95rpm 32.61/34.16kmph 33) 1km - 1:48(1:48/km) 144/147bpm 21cal 89/101rpm 33.44/36.81kmph 34) 1km - 2:04(2:04/km) 133/143bpm 18cal 83/96rpm 28.97/31.71kmph 35) 1km - 2:05(2:05/km) 131/139bpm 15cal 89/101rpm 28.71/32.28kmph 36) 1km - 2:05(2:05/km) 135/143bpm 18cal 89/105rpm 28.84/35.57kmph 37) 1km - 2:20(2:20/km) 129/142bpm 16cal 81/104rpm 25.72/34.9kmph 38) 1km - 1:59(1:59/km) 135/141bpm 16cal 85/97rpm 30.12/32.89kmph 39) 1km - 2:10(2:10/km) 137/142bpm 22cal 86/95rpm 27.59/31.61kmph 40) 1km - 2:10(2:10/km) 136/147bpm 18cal 89/109rpm 27.63/34.23kmph 41) 0.51km - 1:14(2:25/km) 132/139bpm 10cal 85/104rpm 24.89/34.57kmph Add a comment |
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44.6mi,
2:31:59 Cycling - Road Biking
Bike: Stotfold - big head wind on the return sapped speed, energy
Some roads not great for fast cycling plus one off road track - oops map error. HRV 6 Split Summary === 1) 1km - 2:10(2:10/km) 112/134bpm 17cal 77/93rpm 27.8/34.39kmph 2) 1km - 1:56(1:56/km) 136/138bpm 22cal 77/105rpm 30.92/55.06kmph 3) 1km - 1:42(1:42/km) 115/130bpm 14cal 71/110rpm 35.29/57kmph 4) 1km - 2:07(2:07/km) 131/140bpm 22cal 80/97rpm 28.39/35.81kmph 5) 1km - 2:48(2:48/km) 145/150bpm 34cal 85/114rpm 21.48/33.12kmph 6) 1km - 2:00(2:00/km) 123/131bpm 18cal 82/104rpm 29.97/38.26kmph 7) 1km - 2:03(2:03/km) 133/135bpm 22cal 84/94rpm 29.26/33.99kmph 8) 1km - 2:00(2:00/km) 123/132bpm 17cal 84/103rpm 30.03/38.87kmph 9) 1km - 1:52(1:52/km) 126/139bpm 17cal 75/98rpm 32.05/47.52kmph 10) 1km - 2:21(2:21/km) 131/139bpm 24cal 80/100rpm 25.56/40.81kmph 11) 1km - 1:47(1:47/km) 127/135bpm 16cal 84/115rpm 33.64/55.87kmph 12) 1km - 1:32(1:32/km) 107/125bpm 6cal 82/100rpm 39.3/57.95kmph 13) 1km - 2:03(2:03/km) 127/135bpm 18cal 88/102rpm 29.19/35.94kmph 14) 1km - 1:55(1:55/km) 130/133bpm 19cal 94/108rpm 31.35/39.87kmph 15) 1km - 2:02(2:02/km) 134/140bpm 21cal 90/102rpm 29.55/37.59kmph 16) 1km - 2:06(2:06/km) 125/135bpm 17cal 87/105rpm 28.5/41.72kmph 17) 1km - 2:16(2:16/km) 135/141bpm 24cal 89/99rpm 26.44/34.57kmph 18) 1km - 1:53(1:53/km) 131/141bpm 19cal 90/107rpm 31.77/45.55kmph 19) 1km - 1:52(1:52/km) 130/143bpm 17cal 91/109rpm 32.27/41.83kmph 20) 1km - 1:30(1:30/km) 133/143bpm 15cal 98/115rpm 40.02/58.81kmph 21) 1km - 1:46(1:46/km) 110/118bpm 6cal 79/111rpm 33.9/59.85kmph 22) 1km - 1:33(1:33/km) 124/128bpm 10cal 94/104rpm 38.91/43.3kmph 23) 1km - 2:12(2:12/km) 130/144bpm 19cal 77/103rpm 27.33/39.37kmph 24) 1km - 1:34(1:34/km) 128/132bpm 13cal 95/115rpm 38.12/50.35kmph 25) 1km - 1:48(1:48/km) 130/133bpm 16cal 85/101rpm 33.27/39.33kmph 26) 1km - 1:55(1:55/km) 124/132bpm 14cal 86/99rpm 31.44/35.54kmph 27) 1km - 1:59(1:59/km) 129/135bpm 17cal 87/97rpm 30.32/35.34kmph 28) 1km - 2:15(2:15/km) 130/143bpm 19cal 81/105rpm 26.58/38.19kmph 29) 1km - 2:17(2:17/km) 130/142bpm 20cal 86/100rpm 26.19/36.38kmph 30) 1km - 2:01(2:01/km) 121/127bpm 11cal 87/102rpm 29.74/39.64kmph 31) 1km - 1:22(1:22/km) 125/130bpm 9cal 92/107rpm 44/48.34kmph 32) 1km - 1:43(1:43/km) 123/127bpm 11cal 84/97rpm 34.98/44.85kmph 33) 1km - 1:45(1:45/km) 124/137bpm 11cal 94/107rpm 34.13/40.78kmph 34) 1km - 1:40(1:40/km) 136/137bpm 18cal 89/97rpm 35.88/38.6kmph 35) 1km - 1:52(1:52/km) 131/136bpm 17cal 85/98rpm 32.17/36.21kmph 36) 1km - 2:40(2:40/km) 111/133bpm 10cal 72/101rpm 22.49/36.24kmph 37) 1km - 2:48(2:48/km) 108/131bpm 9cal 74/100rpm 21.41/30.97kmph 38) 1km - 2:01(2:01/km) 122/134bpm 13cal 88/105rpm 29.74/38.97kmph 39) 1km - 2:06(2:06/km) 131/135bpm 20cal 88/99rpm 28.67/31.64kmph 40) 1km - 2:03(2:03/km) 126/131bpm 16cal 82/93rpm 29.32/32.55kmph 41) 1km - 2:25(2:25/km) 129/136bpm 20cal 80/92rpm 24.81/32.39kmph 42) 1km - 2:38(2:38/km) 126/138bpm 19cal 81/98rpm 22.75/30.97kmph 43) 1km - 2:09(2:09/km) 134/141bpm 21cal 83/100rpm 27.98/37.69kmph 44) 1km - 2:25(2:25/km) 141/144bpm 27cal 82/95rpm 24.88/30.54kmph 45) 1km - 1:57(1:57/km) 134/139bpm 19cal 92/115rpm 30.86/55.27kmph 46) 1km - 2:17(2:17/km) 141/153bpm 25cal 85/102rpm 26.19/42.46kmph 47) 1km - 2:31(2:31/km) 134/154bpm 21cal 77/98rpm 23.9/37.77kmph 48) 1km - 2:22(2:22/km) 122/146bpm 14cal 81/105rpm 25.26/42.6kmph 49) 1km - 2:45(2:45/km) 126/144bpm 17cal 80/104rpm 21.76/27.01kmph 50) 1km - 2:18(2:18/km) 131/141bpm 19cal 84/99rpm 26.18/32.95kmph 51) 1km - 2:30(2:30/km) 126/147bpm 16cal 75/102rpm 23.93/37.67kmph 52) 1km - 2:18(2:18/km) 130/146bpm 18cal 86/96rpm 26.11/33.52kmph 53) 1km - 2:03(2:03/km) 114/124bpm 6cal 77/98rpm 29.17/37.96kmph 54) 1km - 2:16(2:16/km) 129/137bpm 16cal 89/98rpm 26.5/29.43kmph 55) 1km - 2:31(2:31/km) 140/147bpm 29cal 86/101rpm 23.86/28.96kmph 56) 1km - 1:54(1:54/km) 134/140bpm 18cal 88/102rpm 31.55/39kmph 57) 1km - 2:18(2:18/km) 141/145bpm 25cal 86/94rpm 26.14/29.83kmph 58) 1km - 2:07(2:07/km) 142/148bpm 23cal 88/110rpm 28.3/43.85kmph 59) 1km - 2:19(2:19/km) 143/152bpm 25cal 92/124rpm 25.86/42.64kmph 60) 1km - 2:22(2:22/km) 133/137bpm 20cal 87/99rpm 25.35/29.33kmph 61) 1km - 2:03(2:03/km) 122/132bpm 9cal 82/109rpm 29.3/34.46kmph 62) 1km - 2:04(2:04/km) 123/134bpm 9cal 84/107rpm 28.95/40.54kmph 63) 1km - 2:09(2:09/km) 121/136bpm 8cal 81/98rpm 27.99/50.16kmph 64) 1km - 2:00(2:00/km) 134/138bpm 17cal 91/99rpm 29.95/32.55kmph 65) 1km - 2:04(2:04/km) 137/139bpm 20cal 90/102rpm 29.12/31.41kmph 66) 1km - 2:13(2:13/km) 137/141bpm 22cal 88/98rpm 27.13/30.43kmph 67) 1km - 2:16(2:16/km) 139/143bpm 23cal 87/95rpm 26.47/28.05kmph 68) 1km - 2:08(2:08/km) 141/145bpm 23cal 88/99rpm 28.22/30.9kmph 69) 1km - 2:45(2:45/km) 145/152bpm 30cal 84/112rpm 21.81/34.2kmph 70) 1km - 2:13(2:13/km) 121/150bpm 11cal 79/113rpm 27.06/48.64kmph 71) 1km - 2:38(2:38/km) 146/151bpm 30cal 91/106rpm 22.85/38.91kmph 72) 0.81km - 1:47(2:12/km) 123/135bpm 7cal 91/108rpm 27.23/39.77kmph Add a comment |
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11.4mi,
34:10 Cycling - Road Biking
Bike: stretching out strangely tight quads...
bit breezy but no rain Split Summary === 1) 5km - 9:17(1:51/km) 134/147bpm 103cal 87/105rpm 32.29/41.95kmph 2) 5km - 8:40(1:44/km) 145/153bpm 104cal 87/104rpm 34.6/44kmph 3) 5km - 9:48(1:58/km) 141/152bpm 109cal 85/112rpm 30.62/39.67kmph 4) 3.37km - 6:24(1:54/km) 150/155bpm 78cal 91/108rpm 31.62/35.84kmph Add a comment
4.4mi,
38:01Running - Recovery Run
Recovery/Test run - calf OK ish just but quad sore
Nice morning for running -bit hazy for cycling - trying to hold good running form HRV 3... after two days off... Split Summary === 1) 1km - 5:56(5:56/km) 121/132bpm 65cal 10.1/11.25kmph 2) 1km - 5:22(5:22/km) 129/135bpm 67cal 11.18/11.96kmph 3) 1km - 5:18(5:18/km) 130/135bpm 66cal 11.31/12.16kmph 4) 1km - 5:14(5:14/km) 134/140bpm 66cal 11.47/12.33kmph 5) 1km - 5:16(5:16/km) 132/140bpm 62cal 11.4/12.46kmph 6) 1km - 5:24(5:24/km) 132/140bpm 64cal 11.1/12.46kmph 7) 1km - 5:25(5:25/km) 133/142bpm 64cal 11.06/11.99kmph 8) 0.01km - 5(6:22/km) 136/136bpm 1cal 9.41/11.22kmph Add a comment |
1.2mi,
9:52 Running - Carrying Weight
Split Summary
=== 1) 1km - 5:17(5:17/km) 128/143bpm 65cal 11.36/12.39kmph 2) 0.91km - 4:35(5:00/km) 142/151bpm 65cal 12/14.04kmph Add a comment
1.9mi,
58:42Swimming - Pool
Swim - 3k/120x25m @ Staines pool - slightly varied routine!
500m, 50mm drills, 500m, 500m drills, 2 x 25m IM, 300m, 500m mixed Split Summary === 1) 0.5km - 9:33(19:05/km) 121/127bpm 99cal 30/rpm 3.14/3.41kmph 2) 0.1km - 1:46(17:44/km) 109/118bpm 13cal 30/rpm 3.38/3.45kmph 3) 0.05km - 1:03(20:50/km) 118/125bpm 9cal 26/rpm 2.88/3.21kmph 4) 0.05km - 53(17:32/km) 111/119bpm 5cal 27/rpm 3.42/3.49kmph 5) 0.1km - 1:58(19:39/km) 112/117bpm 16cal 32/rpm 3.05/3.18kmph 6) 0.1km - 1:49(18:14/km) 128/137bpm 20cal 31/rpm 3.29/3.82kmph 7) 0.1km - 1:45(17:28/km) 114/122bpm 13cal 30/rpm 3.43/3.59kmph 8) 0.5km - 10:15(20:30/km) 122/133bpm 100cal 30/rpm 2.93/3.56kmph 9) 0.1km - 1:50(18:16/km) 111/120bpm 10cal 30/rpm 3.28/3.39kmph 10) 0.1km - 1:54(19:00/km) 123/127bpm 17cal 28/rpm 3.16/3.33kmph 11) 0.1km - 2:05(20:45/km) 111/115bpm 13cal 31/rpm 2.89/3.14kmph 12) 0.1km - 1:55(19:12/km) 123/135bpm 16cal 30/rpm 3.12/3.36kmph 13) 0.1km - 1:54(19:05/km) 116/119bpm 13cal 30/rpm 3.14/3.32kmph 14) 0.1km - 2:05(20:50/km) 129/138bpm 22cal 26/rpm 2.88/3.24kmph 15) 0.1km - 1:59(19:50/km) 136/145bpm 22cal 32/rpm 3.02/3.6kmph 16) 0.3km - 5:59(19:57/km) 127/142bpm 59cal 30/rpm 3.01/3.54kmph 17) 0.15km - 3:01(20:06/km) 126/137bpm 27cal 33/rpm 2.98/3.2kmph 18) 0.35km - 6:58(19:55/km) 137/149bpm 80cal 35/rpm 3.01/3.35kmph Add a comment
0.6mi,
5:11Running - Carrying Weight
jog back from pool - not raining - calf eased W/backpack.
Split Summary === 1) 0.93km - 5:11(5:36/km) 121/132bpm 60cal 10.72/11.49kmph Add a comment |
3.2mi,
24:19 Running - Tempo
Split Summary
=== 1) 1km - 5:05(5:05/km) 129/140bpm 64cal 11.81/13.6kmph 2) 1km - 4:39(4:39/km) 141/145bpm 65cal 12.91/14.34kmph 3) 1km - 4:47(4:47/km) 139/148bpm 64cal 12.56/13.6kmph 4) 1km - 4:43(4:43/km) 145/148bpm 68cal 12.73/13.27kmph 5) 1km - 4:30(4:30/km) 150/155bpm 66cal 13.33/14.21kmph 6) 0.13km - 36(4:46/km) 154/156bpm 9cal 12.61/13.98kmph Add a comment
28.6mi,
1:33:38Cycling - Road Biking
Bagshot & beyond + WSW route
HRV 9 Split Summary === 1) 1km - 2:14(2:14/km) 114/123bpm 19cal 77/93rpm 26.78/33.6kmph 2) 1km - 2:04(2:04/km) 123/130bpm 20cal 79/98rpm 29.11/33.86kmph 3) 1km - 2:00(2:00/km) 123/130bpm 20cal 84/97rpm 29.95/34.73kmph 4) 1km - 2:07(2:07/km) 128/132bpm 23cal 76/91rpm 28.38/33.69kmph 5) 1km - 2:08(2:08/km) 124/129bpm 21cal 81/96rpm 28.22/31.14kmph 6) 1km - 2:03(2:03/km) 129/138bpm 21cal 81/97rpm 29.37/31.54kmph 7) 1km - 2:29(2:29/km) 140/150bpm 29cal 83/101rpm 24.17/30.95kmph 8) 1km - 2:02(2:02/km) 128/134bpm 21cal 85/100rpm 29.43/31.74kmph 9) 1km - 2:12(2:12/km) 132/138bpm 24cal 81/97rpm 27.37/34.8kmph 10) 1km - 2:17(2:17/km) 122/138bpm 19cal 74/99rpm 26.33/39.84kmph 11) 1km - 2:22(2:22/km) 142/149bpm 28cal 88/103rpm 25.4/36.81kmph 12) 1km - 1:50(1:50/km) 130/138bpm 18cal 86/100rpm 32.87/41.39kmph 13) 1km - 2:09(2:09/km) 126/137bpm 17cal 84/99rpm 27.85/38.61kmph 14) 1km - 1:49(1:49/km) 137/140bpm 20cal 89/98rpm 33.15/36.51kmph 15) 1km - 2:06(2:06/km) 142/145bpm 25cal 83/90rpm 28.49/32.04kmph 16) 1km - 2:14(2:14/km) 136/145bpm 24cal 82/93rpm 26.85/33.15kmph 17) 1km - 1:56(1:56/km) 131/140bpm 18cal 88/101rpm 30.99/42.06kmph 18) 1km - 1:58(1:58/km) 136/141bpm 22cal 87/100rpm 30.51/38.09kmph 19) 1km - 2:14(2:14/km) 137/155bpm 22cal 88/103rpm 26.88/37.72kmph 20) 1km - 2:23(2:23/km) 148/154bpm 29cal 89/103rpm 25.16/32.76kmph 21) 1km - 2:40(2:40/km) 150/158bpm 33cal 86/103rpm 22.49/34.63kmph 22) 1km - 2:09(2:09/km) 135/142bpm 21cal 86/102rpm 27.93/35.04kmph 23) 1km - 1:20(1:20/km) 133/139bpm 11cal 91/112rpm 45.1/58.24kmph 24) 1km - 1:24(1:24/km) 140/143bpm 15cal 86/100rpm 42.92/50.9kmph 25) 1km - 1:41(1:41/km) 143/148bpm 19cal 80/90rpm 35.64/49.4kmph 26) 1km - 1:50(1:50/km) 140/150bpm 20cal 87/98rpm 32.64/42.02kmph 27) 1km - 1:30(1:30/km) 137/142bpm 15cal 86/97rpm 39.92/42.6kmph 28) 1km - 1:45(1:45/km) 137/144bpm 18cal 81/97rpm 34.35/37.92kmph 29) 1km - 2:12(2:12/km) 130/140bpm 17cal 84/100rpm 27.21/35.91kmph 30) 1km - 2:25(2:25/km) 125/140bpm 14cal 87/98rpm 24.89/32.82kmph 31) 1km - 1:51(1:51/km) 136/140bpm 19cal 88/101rpm 32.44/33.69kmph 32) 1km - 1:52(1:52/km) 141/145bpm 21cal 84/95rpm 32.25/34.93kmph 33) 1km - 1:56(1:56/km) 142/144bpm 22cal 84/97rpm 31.02/35.57kmph 34) 1km - 1:57(1:57/km) 147/154bpm 23cal 82/101rpm 30.78/43.48kmph 35) 1km - 2:12(2:12/km) 130/148bpm 17cal 81/98rpm 27.17/40.32kmph 36) 1km - 2:04(2:04/km) 117/131bpm 6cal 80/101rpm 29.11/38.93kmph 37) 1km - 1:56(1:56/km) 127/137bpm 11cal 82/92rpm 31.16/38.6kmph 38) 1km - 1:50(1:50/km) 126/137bpm 10cal 84/96rpm 32.81/37.86kmph 39) 1km - 2:27(2:27/km) 128/142bpm 14cal 81/106rpm 24.55/41.86kmph 40) 1km - 2:15(2:15/km) 127/134bpm 12cal 80/101rpm 26.74/34.03kmph 41) 1km - 2:06(2:06/km) 135/143bpm 18cal 87/103rpm 28.61/35.74kmph 42) 1km - 1:48(1:48/km) 139/141bpm 19cal 87/96rpm 33.42/34.97kmph 43) 1km - 2:02(2:02/km) 136/141bpm 20cal 81/94rpm 29.5/34.87kmph 44) 1km - 1:55(1:55/km) 135/148bpm 14cal 89/106rpm 31.44/38.76kmph 45) 1km - 1:50(1:50/km) 145/150bpm 21cal 93/105rpm 32.82/38.83kmph 46) 1km - 1:54(1:54/km) 144/150bpm 21cal 90/101rpm 31.45/37.42kmph 47) 0.09km - 14(2:41/km) 132/134bpm 1cal 95/97rpm 22.41/29.06kmph Add a comment |
10.8mi,
31:33 Cycling - Road Biking
Bike: Perfect timing if you like wind and rain...
At least it was mild... in shorts again... Split Summary === 1) 1km - 2:02(2:02/km) 121/132bpm 19cal 82/102rpm 29.57/38.73kmph 2) 1km - 1:44(1:44/km) 139/145bpm 20cal 81/91rpm 34.51/38.63kmph 3) 1km - 1:48(1:48/km) 144/146bpm 22cal 80/93rpm 33.43/35.31kmph 4) 1km - 1:48(1:48/km) 145/147bpm 22cal 82/90rpm 33.21/36.51kmph 5) 1km - 1:57(1:57/km) 148/151bpm 24cal 87/97rpm 30.76/39.91kmph 6) 1km - 1:43(1:43/km) 139/148bpm 20cal 84/103rpm 35.02/43kmph 7) 1km - 1:46(1:46/km) 147/152bpm 21cal 83/101rpm 33.85/42.63kmph 8) 1km - 1:39(1:39/km) 143/147bpm 19cal 86/96rpm 36.41/40.28kmph 9) 1km - 1:33(1:33/km) 152/155bpm 19cal 86/99rpm 38.85/43.7kmph 10) 1km - 1:39(1:39/km) 150/154bpm 20cal 86/94rpm 36.26/38.73kmph 11) 1km - 1:53(1:53/km) 139/143bpm 22cal 86/101rpm 31.86/37.45kmph 12) 1km - 1:50(1:50/km) 141/147bpm 21cal 86/99rpm 32.84/36.95kmph 13) 1km - 2:08(2:08/km) 141/150bpm 24cal 84/114rpm 28.22/38.7kmph 14) 1km - 1:51(1:51/km) 143/150bpm 21cal 85/102rpm 32.31/38.87kmph 15) 1km - 1:52(1:52/km) 138/146bpm 20cal 87/103rpm 32.13/37.25kmph 16) 1km - 1:49(1:49/km) 147/151bpm 22cal 86/101rpm 32.92/41.68kmph 17) 1km - 1:50(1:50/km) 147/152bpm 22cal 78/116rpm 32.64/41.32kmph 18) 0.32km - 40(2:08/km) 145/149bpm 8cal 72/87rpm 28.2/35.57kmph Add a comment
2.5mi,
21:01Running - Carrying Weight
Back from the pool
Split Summary === 1) 1km - 5:29(5:29/km) 132/141bpm 70cal 10.94/13.23kmph 2) 1km - 5:10(5:10/km) 140/145bpm 73cal 11.61/13.03kmph 3) 1km - 5:08(5:08/km) 143/147bpm 74cal 11.69/12.7kmph 4) 1km - 4:59(4:59/km) 145/151bpm 73cal 12.05/13.6kmph 5) 0.05km - 15(4:52/km) 146/146bpm 3cal 12.34/11.82kmph Add a comment
1.2mi,
37:44Swimming - Pool
Swim - 80x 25m @ Staines pool - enjoying the IMs
500m, 5x100m drills, 4x25m IM, 200m, 500m Split Summary === 1) 0.5km - 9:35(19:09/km) 126/135bpm 110cal 31/rpm 3.13/3.68kmph 2) 0.1km - 1:42(17:00/km) 121/130bpm 15cal 32/rpm 3.53/3.67kmph 3) 0.1km - 1:40(16:38/km) 136/145bpm 20cal 31/rpm 3.61/3.88kmph 4) 0.1km - 1:55(19:09/km) 122/127bpm 18cal 32/rpm 3.13/3.21kmph 5) 0.1km - 1:49(18:14/km) 133/140bpm 20cal 31/rpm 3.29/3.61kmph 6) 0.1km - 1:41(16:54/km) 128/136bpm 17cal 32/rpm 3.55/3.7kmph 7) 0.1km - 1:58(19:41/km) 139/146bpm 23cal 30/rpm 3.05/3.91kmph 8) 0.1km - 1:53(18:52/km) 142/150bpm 23cal 28/rpm 3.18/4.22kmph 9) 0.1km - 1:59(19:54/km) 143/150bpm 24cal 31/rpm 3.01/3.46kmph 10) 0.1km - 1:54(19:04/km) 143/151bpm 24cal 31/rpm 3.15/4.07kmph 11) 0.1km - 1:54(18:56/km) 135/147bpm 20cal 35/rpm 3.17/3.34kmph 12) 0.5km - 9:43(19:26/km) 137/148bpm 118cal 32/rpm 3.09/3.58kmph 13) 0km - 1(/km) 137/148bpm Add a comment
1.7mi,
14:39Running - General
Jog to the pool
Split Summary === 1) 1km - 5:24(5:24/km) 123/133bpm 63cal 11.12/12.23kmph 2) 1km - 5:11(5:11/km) 132/136bpm 68cal 11.57/12.39kmph 3) 0.78km - 4:04(5:14/km) 134/139bpm 53cal 11.45/12.19kmph Add a comment |
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Sat 10th Nov
Nov 10
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Sun 11th Nov
Nov 11
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Mon 12th Nov
Nov 12
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Tue 13th Nov
Nov 13
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Wed 14th Nov
Nov 14
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Thu 15th Nov
Nov 15
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Fri 16th Nov
Nov 16
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7.8mi,
1:05:22 Running - Long Run
Split Summary
=== 1) 1km - 5:27(5:27/km) 131/145bpm 69cal 11.01/12.7kmph 2) 1km - 5:07(5:07/km) 130/136bpm 65cal 11.72/12.9kmph 3) 1km - 5:25(5:25/km) 136/148bpm 72cal 11.08/13.3kmph 4) 1km - 5:07(5:07/km) 136/149bpm 67cal 11.71/12.83kmph 5) 1km - 4:59(4:59/km) 133/144bpm 61cal 12.04/12.8kmph 6) 1km - 4:58(4:58/km) 137/142bpm 64cal 12.09/12.53kmph 7) 1km - 5:33(5:33/km) 142/155bpm 76cal 10.82/12.39kmph 8) 1km - 5:18(5:18/km) 142/146bpm 74cal 11.33/11.89kmph 9) 1km - 5:09(5:09/km) 139/145bpm 66cal 11.67/12.06kmph 10) 1km - 5:29(5:29/km) 131/143bpm 56cal 10.93/13kmph 11) 1km - 5:22(5:22/km) 138/152bpm 63cal 11.2/13.3kmph 12) 1km - 5:04(5:04/km) 144/153bpm 67cal 11.83/16.89kmph 13) 0.52km - 2:25(4:39/km) 150/154bpm 35cal 12.9/17.67kmph Add a comment |
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0mi,
1:00:01 Cross-Training - Yoga
Split Summary
=== 1) 0km - 1:00:01(/km) 53/120bpm 92cal Add a comment
11mi,
33:53Cycling - Road Biking
Split Summary
=== 1) 1km - 1:53(1:53/km) 127/139bpm 2) 1km - 1:54(1:54/km) 137/139bpm 3) 1km - 2:00(2:00/km) 136/138bpm 4) 1km - 1:47(1:47/km) 137/141bpm 5) 1km - 1:53(1:53/km) 140/144bpm 6) 1km - 1:55(1:55/km) 145/151bpm 7) 1km - 1:57(1:57/km) 141/148bpm 8) 1km - 2:21(2:21/km) 134/141bpm 9) 1km - 1:46(1:46/km) 138/142bpm 10) 1km - 1:51(1:51/km) 141/146bpm 11) 1km - 1:44(1:44/km) 147/153bpm 12) 1km - 1:43(1:43/km) 144/150bpm 13) 1km - 1:40(1:40/km) 148/150bpm 14) 1km - 1:48(1:48/km) 141/147bpm 15) 1km - 1:51(1:51/km) 137/142bpm 16) 1km - 2:28(2:28/km) 136/146bpm 17) 1km - 2:01(2:01/km) 142/147bpm 18) 0.63km - 1:21(2:08/km) 142/146bpm Add a comment
8.2mi,
1:09:22Running - Steady-State
Split Summary
=== 1) 1km - 5:31(5:31/km) 137/154bpm 2) 1km - 5:09(5:09/km) 137/155bpm 3) 1km - 5:07(5:07/km) 132/139bpm 4) 1km - 5:13(5:13/km) 132/136bpm 5) 1km - 5:28(5:28/km) 133/138bpm 6) 1km - 5:23(5:23/km) 130/135bpm 7) 1km - 5:25(5:25/km) 135/139bpm 8) 1km - 5:33(5:33/km) 134/139bpm 9) 1km - 5:26(5:26/km) 131/136bpm 10) 1km - 5:36(5:36/km) 131/137bpm 11) 1km - 5:06(5:06/km) 136/143bpm 12) 1km - 4:36(4:36/km) 147/152bpm 13) 1km - 4:48(4:48/km) 148/154bpm 14) 0.19km - 1:01(5:29/km) 142/146bpm Add a comment |
4.2mi,
32:46 Running - Progressive
Almost a progression run.. its nice out.
Again calfs feel better with a little speed injection - but no way I can sustain it at the moment Split Summary === 1) 1km - 5:27(5:27/km) 131/144bpm 70cal 11.01/12.26kmph 2) 1km - 5:00(5:00/km) 147/153bpm 72cal 12.01/12.83kmph 3) 1km - 5:03(5:03/km) 152/160bpm 75cal 11.89/13.03kmph 4) 1km - 5:06(5:06/km) 154/162bpm 77cal 11.75/13.98kmph 5) 1km - 4:50(4:50/km) 147/153bpm 69cal 12.43/13.71kmph 6) 1km - 4:18(4:18/km) 151/163bpm 63cal 13.95/14.61kmph 7) 0.74km - 3:03(4:06/km) 151/162bpm 44cal 14.63/14.91kmph Add a comment
23.3mi,
1:13:40Cycling - Road Biking
Bike: Windsor, WGP, Ascot - breezy uphill - shaking out the legs after last nights yoga
Damp leafy roads but the sun came out, HRV 9 Split Summary === 1) 1km - 2:20(2:20/km) 110/122bpm 17cal 74/91rpm 25.76/34.9kmph 2) 1km - 1:48(1:48/km) 125/129bpm 19cal 73/83rpm 33.32/35.98kmph 3) 1km - 2:08(2:08/km) 122/135bpm 21cal 76/94rpm 28.07/35.81kmph 4) 1km - 1:53(1:53/km) 132/134bpm 21cal 79/91rpm 31.96/34.23kmph 5) 1km - 1:45(1:45/km) 136/140bpm 20cal 82/91rpm 34.15/36.38kmph 6) 1km - 2:01(2:01/km) 130/139bpm 22cal 79/89rpm 29.84/31.91kmph 7) 1km - 1:53(1:53/km) 129/132bpm 20cal 83/94rpm 31.96/35.57kmph 8) 1km - 1:51(1:51/km) 132/135bpm 20cal 81/95rpm 32.43/36.08kmph 9) 1km - 1:47(1:47/km) 129/133bpm 19cal 84/92rpm 33.71/39.57kmph 10) 1km - 1:52(1:52/km) 132/137bpm 20cal 79/91rpm 32.12/33.89kmph 11) 1km - 1:51(1:51/km) 137/142bpm 21cal 82/93rpm 32.33/38.6kmph 12) 1km - 2:19(2:19/km) 136/146bpm 26cal 77/93rpm 25.87/30.67kmph 13) 1km - 1:49(1:49/km) 128/144bpm 17cal 84/96rpm 32.92/38.67kmph 14) 1km - 2:10(2:10/km) 135/139bpm 24cal 84/96rpm 27.64/32.18kmph 15) 1km - 2:15(2:15/km) 142/145bpm 27cal 83/91rpm 26.69/29.96kmph 16) 1km - 2:13(2:13/km) 141/144bpm 27cal 85/102rpm 26.97/37.36kmph 17) 1km - 2:40(2:40/km) 148/155bpm 33cal 87/103rpm 22.45/25.83kmph 18) 1km - 2:23(2:23/km) 144/155bpm 28cal 90/115rpm 25.25/29.43kmph 19) 1km - 1:51(1:51/km) 134/140bpm 19cal 84/100rpm 32.35/40.34kmph 20) 1km - 1:27(1:27/km) 139/142bpm 16cal 86/107rpm 41.4/44.51kmph 21) 1km - 2:00(2:00/km) 137/142bpm 21cal 81/98rpm 29.89/38.87kmph 22) 1km - 2:21(2:21/km) 146/151bpm 28cal 87/97rpm 25.61/27.71kmph 23) 1km - 2:11(2:11/km) 132/147bpm 19cal 86/98rpm 27.49/39.5kmph 24) 1km - 2:05(2:05/km) 116/133bpm 8cal 78/105rpm 28.9/47.93kmph 25) 1km - 1:45(1:45/km) 137/144bpm 17cal 86/109rpm 34.26/51.9kmph 26) 1km - 1:51(1:51/km) 142/146bpm 21cal 87/105rpm 32.44/45.66kmph 27) 1km - 1:21(1:21/km) 133/141bpm 13cal 83/102rpm 44.69/52.75kmph 28) 1km - 1:54(1:54/km) 141/148bpm 21cal 83/99rpm 31.54/40.42kmph 29) 1km - 1:45(1:45/km) 138/143bpm 19cal 85/101rpm 34.39/44.91kmph 30) 1km - 1:51(1:51/km) 130/140bpm 13cal 88/103rpm 32.36/42.92kmph 31) 1km - 1:45(1:45/km) 134/141bpm 16cal 83/98rpm 34.4/40.85kmph 32) 1km - 2:03(2:03/km) 126/133bpm 13cal 75/98rpm 29.26/37.92kmph 33) 1km - 1:33(1:33/km) 134/139bpm 13cal 88/106rpm 38.81/51.47kmph 34) 1km - 1:44(1:44/km) 135/138bpm 17cal 88/97rpm 34.74/36.98kmph 35) 1km - 2:04(2:04/km) 136/141bpm 20cal 83/95rpm 29.14/36.85kmph 36) 1km - 1:50(1:50/km) 130/137bpm 13cal 83/97rpm 32.87/37.05kmph 37) 1km - 2:15(2:15/km) 123/140bpm 12cal 73/99rpm 26.59/38.22kmph 38) 0.57km - 1:07(1:57/km) 124/133bpm 5cal 91/101rpm 30.73/37.96kmph Add a comment |
10.9mi,
32:46 Cycling - Road Biking
Bike: stretching the legs in the sun + wind
Split Summary === 1) 1km - 2:06(2:06/km) 116/132bpm 18cal 77/97rpm 28.6/37.49kmph 2) 1km - 1:44(1:44/km) 135/137bpm 20cal 80/89rpm 34.54/35.71kmph 3) 1km - 1:51(1:51/km) 136/141bpm 22cal 80/89rpm 32.55/34.36kmph 4) 1km - 1:50(1:50/km) 137/141bpm 22cal 83/95rpm 32.62/34.33kmph 5) 1km - 1:52(1:52/km) 144/150bpm 23cal 81/96rpm 32.26/41.95kmph 6) 1km - 1:44(1:44/km) 137/148bpm 20cal 83/98rpm 34.73/42.63kmph 7) 1km - 1:48(1:48/km) 142/146bpm 22cal 82/94rpm 33.47/40.78kmph 8) 1km - 1:45(1:45/km) 139/144bpm 20cal 84/95rpm 34.25/37.15kmph 9) 1km - 1:38(1:38/km) 142/144bpm 19cal 88/92rpm 36.84/37.86kmph 10) 1km - 1:50(1:50/km) 139/144bpm 21cal 89/99rpm 32.83/38.22kmph 11) 1km - 1:47(1:47/km) 139/146bpm 21cal 91/101rpm 33.52/37.79kmph 12) 1km - 1:57(1:57/km) 136/147bpm 21cal 85/103rpm 30.68/38.97kmph 13) 1km - 1:46(1:46/km) 142/145bpm 21cal 89/100rpm 33.93/37.08kmph 14) 1km - 1:53(1:53/km) 135/138bpm 20cal 85/103rpm 31.93/36.88kmph 15) 1km - 2:05(2:05/km) 135/144bpm 22cal 84/102rpm 28.9/33.32kmph 16) 1km - 1:55(1:55/km) 140/146bpm 22cal 90/105rpm 31.39/36.78kmph 17) 1km - 2:13(2:13/km) 135/145bpm 22cal 88/113rpm 27.12/37.72kmph 18) 0.57km - 1:04(1:53/km) 139/143bpm 12cal 91/103rpm 31.78/37.72kmph Add a comment
8.7mi,
1:20:37Running - Steady-State
The impenetrable bramble path - apart form that - goof fun on some new paths
exploring in a few places.. HRV 7 Split Summary === 1) 1km - 5:36(5:36/km) 125/148bpm 53cal 10.7/40.56kmph 2) 1km - 5:00(5:00/km) 134/148bpm 62cal 11.99/12.39kmph 3) 1km - 5:15(5:15/km) 131/141bpm 67cal 11.44/13.17kmph 4) 1km - 5:23(5:23/km) 127/137bpm 61cal 11.14/14.74kmph 5) 1km - 5:04(5:04/km) 134/137bpm 64cal 11.83/13.03kmph 6) 1km - 5:26(5:26/km) 133/137bpm 65cal 11.03/12.63kmph 7) 0.29km - 1:56(6:38/km) 127/139bpm 18cal 9.04/11.82kmph 8) 0km - 3(10:15/km) 123/123bpm 5.85/10.58kmph 9) 1km - 9:32(9:32/km) 115/135bpm 66cal 6.29/11.29kmph 10) 1km - 7:30(7:30/km) 117/131bpm 52cal 8.01/12.53kmph 11) 1km - 5:15(5:15/km) 128/132bpm 57cal 11.41/12.96kmph 12) 1km - 5:28(5:28/km) 128/134bpm 56cal 10.96/12.63kmph 13) 1km - 5:23(5:23/km) 130/135bpm 57cal 11.13/12.63kmph 14) 1km - 5:05(5:05/km) 134/141bpm 58cal 11.82/12.97kmph 15) 1km - 4:54(4:54/km) 137/141bpm 59cal 12.25/13.84kmph 16) 0.73km - 3:46(5:08/km) 136/145bpm 43cal 11.7/12.33kmph Add a comment |
4.4mi,
35:14 Running - Progressive
Final run b4 St Neots half - toughening my legs up... 3x that on Sunday will be hard work
Split Summary === 1) 1km - 5:26(5:26/km) 122/128bpm 63cal 11.06/12.77kmph 2) 1km - 5:08(5:08/km) 131/137bpm 67cal 11.69/12.77kmph 3) 1km - 4:59(4:59/km) 136/139bpm 67cal 12.04/13.33kmph 4) 1km - 5:02(5:02/km) 137/142bpm 66cal 11.93/12.6kmph 5) 1km - 5:03(5:03/km) 141/145bpm 69cal 11.89/13.44kmph 6) 1km - 4:39(4:39/km) 143/150bpm 65cal 12.91/13.27kmph 7) 1km - 4:21(4:21/km) 153/158bpm 65cal 13.81/14.38kmph 8) 0.15km - 37(4:02/km) 159/160bpm 9cal 14.88/14.77kmph Add a comment
27mi,
1:24:04Cycling - Road Biking
Bike: Woking - Chobham - Windlesham - damp roads, light mist but quite nice out
Still in shorts HRV 7 Split Summary === 1) 1km - 2:12(2:12/km) 108/125bpm 16cal 77/98rpm 27.18/33.49kmph 2) 1km - 2:15(2:15/km) 115/125bpm 20cal 76/94rpm 26.65/34.23kmph 3) 1km - 2:11(2:11/km) 121/127bpm 21cal 81/99rpm 27.52/32.99kmph 4) 1km - 1:57(1:57/km) 129/132bpm 21cal 82/88rpm 30.79/32.14kmph 5) 1km - 1:53(1:53/km) 130/133bpm 21cal 86/95rpm 31.74/34.36kmph 6) 1km - 1:50(1:50/km) 130/137bpm 20cal 85/98rpm 32.69/41.27kmph 7) 1km - 2:04(2:04/km) 127/137bpm 21cal 79/92rpm 29.02/39.51kmph 8) 1km - 1:59(1:59/km) 128/133bpm 21cal 83/90rpm 30.33/32.48kmph 9) 1km - 2:11(2:11/km) 128/135bpm 22cal 85/97rpm 27.58/32.28kmph 10) 1km - 2:06(2:06/km) 134/141bpm 22cal 88/104rpm 28.46/32.05kmph 11) 1km - 1:50(1:50/km) 139/147bpm 21cal 80/97rpm 32.59/48.23kmph 12) 1km - 1:22(1:22/km) 138/141bpm 15cal 94/102rpm 44.14/47.89kmph 13) 1km - 1:59(1:59/km) 135/144bpm 21cal 80/92rpm 30.36/44.08kmph 14) 1km - 1:50(1:50/km) 135/144bpm 20cal 90/101rpm 32.61/38.09kmph 15) 1km - 1:54(1:54/km) 124/131bpm 15cal 81/100rpm 31.67/36.28kmph 16) 1km - 2:02(2:02/km) 121/136bpm 15cal 79/96rpm 29.55/34.77kmph 17) 1km - 1:57(1:57/km) 128/141bpm 17cal 87/102rpm 30.7/39.34kmph 18) 1km - 1:56(1:56/km) 126/134bpm 16cal 86/102rpm 31.15/36.51kmph 19) 1km - 2:02(2:02/km) 123/134bpm 15cal 85/101rpm 29.57/34.9kmph 20) 1km - 1:56(1:56/km) 134/137bpm 21cal 86/100rpm 31.17/33.56kmph 21) 1km - 2:03(2:03/km) 127/136bpm 17cal 89/101rpm 29.33/33.86kmph 22) 1km - 2:45(2:45/km) 113/130bpm 12cal 71/99rpm 21.81/32.38kmph 23) 1km - 1:57(1:57/km) 130/134bpm 18cal 88/101rpm 30.71/35.54kmph 24) 1km - 1:58(1:58/km) 131/135bpm 20cal 83/96rpm 30.52/34.56kmph 25) 1km - 1:58(1:58/km) 131/135bpm 19cal 87/99rpm 30.46/34.97kmph 26) 1km - 2:16(2:16/km) 141/149bpm 26cal 83/99rpm 26.46/29.77kmph 27) 1km - 2:01(2:01/km) 124/140bpm 14cal 82/97rpm 29.8/40.05kmph 28) 1km - 2:05(2:05/km) 134/143bpm 20cal 85/99rpm 28.8/40.65kmph 29) 1km - 2:03(2:03/km) 128/140bpm 16cal 86/105rpm 29.37/38.22kmph 30) 1km - 2:16(2:16/km) 131/146bpm 19cal 84/101rpm 26.42/34.56kmph 31) 1km - 1:35(1:35/km) 132/136bpm 15cal 96/102rpm 37.77/43.07kmph 32) 1km - 1:29(1:29/km) 137/144bpm 15cal 90/101rpm 40.39/42.73kmph 33) 1km - 1:51(1:51/km) 137/145bpm 19cal 88/103rpm 32.31/37.66kmph 34) 1km - 1:48(1:48/km) 138/145bpm 18cal 90/111rpm 33.33/45.04kmph 35) 1km - 1:51(1:51/km) 143/148bpm 21cal 88/107rpm 32.32/45.49kmph 36) 1km - 1:39(1:39/km) 126/140bpm 12cal 76/107rpm 36.54/48.74kmph 37) 1km - 1:59(1:59/km) 138/146bpm 19cal 84/99rpm 30.36/37.71kmph 38) 1km - 1:47(1:47/km) 138/144bpm 19cal 89/103rpm 33.49/41.89kmph 39) 1km - 1:53(1:53/km) 130/147bpm 14cal 84/107rpm 31.96/41.32kmph 40) 1km - 1:21(1:21/km) 130/135bpm 11cal 97/109rpm 44.53/55.05kmph 41) 1km - 1:33(1:33/km) 136/143bpm 15cal 90/96rpm 38.55/40.02kmph 42) 1km - 1:48(1:48/km) 137/147bpm 18cal 91/107rpm 33.34/38.36kmph 43) 1km - 1:55(1:55/km) 139/148bpm 20cal 81/111rpm 31.23/37.96kmph 44) 0.43km - 46(1:47/km) 132/137bpm 5cal 94/110rpm 33.49/37.39kmph Add a comment |
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