Richard-M M45
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Races
144 -
Miles
8322 -
Miles
637 -
Miles
15672 -
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
About Me
Continual improvements (hopefully)
Current Status
pending... running and managing aches, niggles.
Planned Races
| 15 Jun 19 | STF 24 |
| 22 Jun 19 | Oval Run |
| 30 Jun 19 | Herts Hobble |
| 20 Oct 19 | Abingdon Marathon |
Groups
This user is a member of 1500 Funky Monkey Tour Group, 1500 in 2017, 1500 miles in 2018, 1500 miles in 2019, Beginners, 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
- Best Times
- Best WAVA
| Dist | Races | PB | WB | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | 3 | 5:59 | 68.68 | 6:12 64.76 | 6:42 59.93 | 5:59 68.68 | |||||
| 5km | 54 | 19:30 | 73.53 | 20:59 66.53 | 19:30 72.15 | 19:46 71.18 | 20:07 70.48 | 19:35 73.53 | 20:07 71.59 | 23:02 63.01 | |
| 5mi | 1 | 38:21 | 59.72 | 38:21 59.72 | |||||||
| 10km | 30 | 41:11 | 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 | 45:28 66.44 |
| 10mi | 10 | 1:08:28 | 71.81 | 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 | ||
| 13.1mi | 7 | 1:30:26 | 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 | 58.77 | 2:13:51 58.69 | 2:14:47 58.77 | ||||||
| 17mi | 3 | 2:07:30 | 67.03 | 2:11:31 63.91 | 2:07:30 67.03 | 2:08:41 66.98 | |||||
| 20mi | 2 | 2:33:55 | 65.32 | 2:39:10 62.12 | 2:33:55 65.32 | ||||||
| 20.8mi | 1 | 3:05:44 | 56.78 | 3:05:44 56.78 | |||||||
| 26.2mi | 3 | 3:38:32 | 61.61 | 3:46:34 58.41 | 3:47:56 58.56 | 3:38:32 61.61 |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2019 | 29.5 | 14.6 | 17.5 | 15.3 | 11.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 88.2 |
| 2019 | 33 | 87 | 141 | 127 | 35 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 423 |
| 2019 | 85 | 209 | 168 | 233 | 144 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 839 |
| 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 | 437 | 507 | 313 | 158 | 4217 |
| 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 |
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Mon 29th Apr
Apr 29
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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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Thu 2nd May
May 2
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Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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0mi,
1:03:11 Cross-Training - Yoga
Split Summary
=== 1) 0km - 1:03:11(/km) 58/132bpm 117cal  Add a comment
27.1mi,
1:29:16Cycling - Road Biking
Bike: Bisley - Cold but no mist here... lost following Garmin...
Winter gear again. Leg test... - still needs more running rest... Heavy traffic in VW Split Summary === 1) 5km - 9:52(1:58/km) 127/135bpm 85cal 81/99rpm 30.42/36.41kmph 2) 5km - 10:23(2:05/km) 139/156bpm 99cal 83/110rpm 28.91/47.56kmph 3) 5km - 9:47(1:57/km) 138/147bpm 85cal 83/105rpm 30.66/46.66kmph 4) 5km - 11:03(2:13/km) 138/156bpm 90cal 83/123rpm 27.13/37.56kmph 5) 5km - 10:13(2:03/km) 133/146bpm 66cal 85/107rpm 29.36/46.12kmph 6) 5km - 11:14(2:15/km) 129/146bpm 66cal 83/129rpm 26.71/42.19kmph 7) 5km - 9:08(1:50/km) 140/148bpm 76cal 86/105rpm 32.86/48.1kmph 8) 5km - 10:47(2:09/km) 132/148bpm 70cal 84/110rpm 27.82/50.82kmph 9) 3.61km - 6:49(1:53/km) 138/151bpm 50cal 87/114rpm 31.75/51.12kmph Add a comment |
32.4mi,
1:46:51 Cycling - Road Biking
Split Summary
=== 1) 5km - 11:22(2:16/km) 134/158bpm 110cal 82/102rpm 26.39/35.87kmph 2) 5km - 10:03(2:01/km) 136/146bpm 95cal 87/105rpm 29.84/51.56kmph 3) 5km - 10:54(2:11/km) 133/149bpm 89cal 84/105rpm 27.54/39.77kmph 4) 5km - 9:51(1:58/km) 136/146bpm 79cal 86/100rpm 30.43/41.32kmph 5) 5km - 10:31(2:06/km) 141/157bpm 93cal 84/110rpm 28.54/55.63kmph 6) 5km - 9:13(1:51/km) 139/148bpm 75cal 85/110rpm 32.55/51.46kmph 7) 5km - 10:18(2:04/km) 142/151bpm 90cal 88/106rpm 29.13/44.98kmph 8) 5km - 10:10(2:02/km) 136/146bpm 67cal 88/106rpm 29.49/41.68kmph 9) 5km - 10:17(2:03/km) 140/150bpm 74cal 85/104rpm 29.18/36.88kmph 10) 5km - 9:33(1:55/km) 147/156bpm 89cal 86/102rpm 31.39/35.84kmph 11) 2.21km - 4:38(2:06/km) 147/156bpm 41cal 87/119rpm 28.67/34.43kmph Add a comment |
1.9mi,
57:41 Swimming - Pool
Split Summary
=== 1) 0.5km - 9:53(19:46/km) 126/134bpm 111cal 31/rpm 3.03/3.17kmph 2) 0.1km - 1:51(18:27/km) 111/116bpm 14cal 31/rpm 3.25/3.3kmph 3) 0.1km - 1:51(18:27/km) 126/134bpm 18cal 29/rpm 3.25/3.32kmph 4) 0.1km - 1:58(19:44/km) 114/117bpm 16cal 32/rpm 3.04/3.11kmph 5) 0.1km - 1:59(19:48/km) 127/133bpm 20cal 31/rpm 3.03/3.11kmph 6) 0.1km - 1:52(18:38/km) 113/117bpm 13cal 31/rpm 3.22/3.24kmph 7) 0km - 6(/km) 85/85bpm 8) 0.1km - 2:01(20:14/km) 108/116bpm 11cal 9) 0km - 2(/km) 78/78bpm 10) 0.1km - 1:35(15:48/km) 129/142bpm 15cal 30/rpm 3.8/3.93kmph 11) 0km - 4(/km) 81/81bpm 12) 0.1km - 1:56(19:19/km) 114/121bpm 12cal 13) 0km - 3(/km) 88/88bpm 14) 0.1km - 1:37(16:10/km) 136/150bpm 16cal 33/rpm 3.71/3.86kmph 15) 0.1km - 1:51(18:31/km) 120/126bpm 14cal 16) 0km - 4(/km) 120/126bpm 17) 0km - 2(/km) 84/84bpm 18) 0.5km - 9:56(19:53/km) 118/130bpm 81cal 33/rpm 3.02/3.34kmph 19) 0.1km - 1:46(17:39/km) 140/153bpm 20cal 33/rpm 3.4/3.51kmph 20) 0.1km - 1:42(16:58/km) 144/157bpm 19cal 33/rpm 3.54/3.61kmph 21) 0.1km - 1:44(17:16/km) 145/159bpm 20cal 33/rpm 3.48/3.6kmph 22) 0.1km - 1:42(17:04/km) 147/160bpm 20cal 33/rpm 3.52/3.56kmph 23) 0.1km - 1:43(17:14/km) 145/160bpm 19cal 33/rpm 3.48/3.63kmph 24) 0.5km - 10:22(23:02/km) 143/154bpm 132cal 37/rpm 2.6/3.22kmph Add a comment |
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2.4mi,
1:07:08 Swimming - Pool
Swim 152x25m @ HSV - nice Iron distance swim - felt good
500m, 5x100m arm drills, 5x100m legs, 500m arms, 5x100m alt 100m IM & 100m faster, 500m, 500m arms, 300m Split Summary === 1) 0.5km - 8:55(17:51/km) 133/143bpm 105cal 29/rpm 3.36/3.47kmph 2) 0.1km - 1:40(16:45/km) 120/129bpm 14cal 30/rpm 3.58/3.69kmph 3) 0.1km - 1:39(16:26/km) 141/150bpm 19cal 29/rpm 3.65/3.82kmph 4) 0.1km - 1:48(18:00/km) 125/130bpm 17cal 30/rpm 3.33/3.53kmph 5) 0.1km - 1:46(17:44/km) 141/150bpm 20cal 29/rpm 3.38/3.59kmph 6) 0km - 2(/km) 112/112bpm 7) 0.1km - 1:40(16:40/km) 126/132bpm 15cal 29/rpm 3.6/3.82kmph 8) 0km - 10(/km) 79/82bpm 9) 0.1km - 1:41(16:46/km) 125/138bpm 13cal 10) 0km - 2(/km) 103/103bpm 11) 0.1km - 1:27(14:33/km) 144/155bpm 15cal 31/rpm 4.13/4.51kmph 12) 0.1km - 1:40(16:42/km) 129/139bpm 15cal 13) 0km - 1(/km) 129/139bpm 14) 0.1km - 1:24(14:00/km) 146/160bpm 14cal 31/rpm 4.29/4.75kmph 15) 0.1km - 1:47(17:54/km) 142/153bpm 20cal 16) 0km - 2(/km) 142/153bpm 17) 0.5km - 8:48(17:36/km) 138/144bpm 100cal 31/rpm 3.41/3.8kmph 18) 0km - 2(/km) 101/101bpm 19) 0.1km - 2:01(20:07/km) 147/155bpm 24cal 33/rpm 2.98/3.94kmph 20) 0.1km - 1:36(15:58/km) 153/164bpm 19cal 33/rpm 3.75/3.99kmph 21) 0.1km - 1:54(19:01/km) 149/158bpm 24cal 35/rpm 3.15/4.38kmph 22) 0.1km - 1:35(15:49/km) 151/163bpm 18cal 32/rpm 3.79/4.19kmph 23) 0.1km - 1:53(18:46/km) 152/162bpm 23cal 35/rpm 3.2/4.32kmph 24) 0.5km - 9:06(18:12/km) 156/165bpm 124cal 33/rpm 3.3/4.1kmph 25) 0.5km - 8:56(17:53/km) 143/150bpm 101cal 31/rpm 3.36/3.83kmph 26) 0.3km - 5:32(18:27/km) 151/160bpm 69cal 33/rpm 3.25/3.92kmph Add a comment |
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Mon 6th May
May 6
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Tue 7th May
May 7
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Wed 8th May
May 8
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Thu 9th May
May 9
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Fri 10th May
May 10
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Sat 11th May
May 11
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Sun 12th May
May 12
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3.1mi,
21:57 Running - Brick
Split Summary
=== 1) 1km - 4:30(4:30/km) 151/157bpm 65cal 13.33/14.24kmph 2) 1km - 4:27(4:27/km) 158/162bpm 68cal 13.5/14.38kmph 3) 1km - 4:19(4:19/km) 159/163bpm 67cal 13.89/15.08kmph 4) 1km - 4:18(4:18/km) 164/168bpm 69cal 13.93/14.41kmph 5) 1km - 4:20(4:20/km) 167/170bpm 72cal 13.84/14.31kmph 6) 0.01km - 3(2:56/km) 169/170bpm 20.49/14.38kmph Add a comment
12.8mi,
38:06Cycling - Road Biking
Split Summary
=== 1) 5km - 9:15(1:51/km) 139/148bpm 98cal 84/104rpm 32.44/36.61kmph 2) 5km - 9:16(1:51/km) 150/157bpm 106cal 85/104rpm 32.39/42.43kmph 3) 5km - 9:19(1:52/km) 150/163bpm 103cal 86/109rpm 32.2/40.04kmph 4) 5km - 8:51(1:46/km) 154/163bpm 100cal 87/111rpm 33.88/40.58kmph 5) 0.65km - 1:25(2:11/km) 147/157bpm 13cal 91/118rpm 27.5/36.95kmph Add a comment |
1.9mi,
56:41 Swimming - General
Split Summary
=== 1) 0.5km - 9:30(19:00/km) 138/153bpm 119cal 32/rpm 3.16/3.45kmph 2) 0.1km - 1:45(17:34/km) 128/135bpm 17cal 32/rpm 3.42/3.46kmph 3) 0.1km - 1:44(17:19/km) 142/150bpm 21cal 30/rpm 3.46/3.51kmph 4) 0.1km - 1:58(19:36/km) 130/133bpm 21cal 33/rpm 3.06/3.07kmph 5) 0.1km - 1:56(19:21/km) 142/149bpm 23cal 32/rpm 3.1/3.18kmph 6) 0.1km - 1:50(18:23/km) 128/134bpm 19cal 32/rpm 3.27/3.33kmph 7) 0km - 4(/km) 100/100bpm 8) 0.1km - 1:58(19:42/km) 122/129bpm 15cal 9) 0km - 12(/km) 122/129bpm 10) 0.1km - 1:29(14:49/km) 145/157bpm 16cal 32/rpm 4.05/4.2kmph 11) 0.1km - 2:03(20:33/km) 119/127bpm 13cal 12) 0km - 1(/km) 119/127bpm 13) 0.1km - 1:36(16:02/km) 136/148bpm 16cal 31/rpm 3.74/3.84kmph 14) 0km - 3(/km) 90/90bpm 15) 0.1km - 1:52(18:38/km) 122/129bpm 12cal 16) 0km - 2(/km) 103/103bpm 17) 0.5km - 9:45(19:30/km) 125/133bpm 84cal 33/rpm 3.08/3.29kmph 18) 0.1km - 1:46(17:38/km) 145/155bpm 20cal 33/rpm 3.4/3.52kmph 19) 0.1km - 1:43(17:14/km) 149/161bpm 20cal 33/rpm 3.48/3.58kmph 20) 0.1km - 1:42(17:05/km) 151/163bpm 21cal 33/rpm 3.51/3.63kmph 21) 0.1km - 1:45(17:33/km) 151/164bpm 21cal 33/rpm 3.42/3.53kmph 22) 0.1km - 1:44(17:20/km) 153/166bpm 21cal 33/rpm 3.46/3.69kmph 23) 0.5km - 10:12(20:23/km) 150/158bpm 136cal 37/rpm 2.94/3.44kmph Add a comment |
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11.9mi,
34:19 Cycling - Road Biking
Bike: sunny - lovely quick spin plus got a draft from a fast train bike till I lost contact
fresh legs? Split Summary === 1) 5km - 8:49(1:46/km) 144/158bpm 95cal 80/105rpm 34.02/40.14kmph 2) 5km - 9:05(1:49/km) 152/163bpm 103cal 82/108rpm 33/45.41kmph 3) 5km - 8:32(1:42/km) 160/167bpm 102cal 92/111rpm 35.14/43.84kmph 4) 4.11km - 7:52(1:55/km) 157/164bpm 89cal 87/115rpm 31.31/38.39kmph Add a comment |
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6.2mi,
45:29 Running - Race
Wheato 10k - sunny
Split Summary === 1) 1km - 4:43(4:43/km) 138/147bpm 61cal 12.74/14.51kmph 2) 1km - 4:34(4:34/km) 149/157bpm 64cal 13.16/14.45kmph 3) 1km - 4:26(4:26/km) 156/163bpm 65cal 13.53/14.48kmph 4) 1km - 4:35(4:35/km) 166/172bpm 75cal 13.11/14.71kmph 5) 1km - 4:31(4:31/km) 168/174bpm 75cal 13.27/15.05kmph 6) 1km - 4:36(4:36/km) 171/178bpm 79cal 13.06/14.54kmph 7) 1km - 4:06(4:06/km) 170/175bpm 70cal 14.62/16.96kmph 8) 1km - 4:29(4:29/km) 170/174bpm 77cal 13.41/14.46kmph 9) 1km - 4:40(4:40/km) 173/176bpm 83cal 12.86/15.02kmph 10) 1km - 4:38(4:38/km) 174/181bpm 83cal 12.94/14.11kmph 11) 0.05km - 12(4:27/km) 182/183bpm 3cal 13.47/13.84kmph Add a comment
9.2mi,
31:36Cycling - Road Biking
to/from Wheato
Split Summary === 1) 5km - 10:12(2:02/km) 197cal 86/107rpm 29.42/38.66kmph 2) 5km - 10:52(2:10/km) 189cal 85/111rpm 27.62/55.19kmph Add a comment
12.9mi,
37:19Cycling - Race
HSV Tri - Bike
Split Summary === 1) 5km - 8:55(1:47/km) 161/166bpm 109cal 87/116rpm 33.64/39.27kmph 2) 5km - 9:40(1:56/km) 161/167bpm 117cal 88/110rpm 31.04/49.48kmph 3) 5km - 8:22(1:40/km) 159/164bpm 99cal 86/107rpm 35.85/51.29kmph 4) 5km - 8:52(1:46/km) 161/162bpm 177cal 88/111rpm 33.85/39.84kmph 5) 0.82km - 1:30(1:50/km) 161/162bpm 30cal 92/115rpm 32.67/39.33kmph Add a comment
2.7mi,
18:54Running - Race
HSV Tri - short run section
Split Summary === 1) 1km - 4:24(4:24/km) 163/169bpm 69cal 83/87rpm 13.65/15.25kmph 2) 1km - 4:24(4:24/km) 172/180bpm 76cal 83/87rpm 13.65/14.04kmph 3) 1km - 4:11(4:11/km) 172/178bpm 74cal 83/87rpm 14.33/15.25kmph 4) 1km - 4:22(4:22/km) 170/182bpm 73cal 83/87rpm 13.73/15.22kmph 5) 0.36km - 1:33(4:17/km) 168/171bpm 26cal 83/87rpm 14.03/15.18kmph Add a comment
0.1mi,
1:22Cross-Training - General
T2
Split Summary === 1) 0.16km - 1:22(8:35/km) 152/163bpm 11cal 83/87rpm 6.99/14.51kmph Add a comment
0.1mi,
2:03Cross-Training - General
Split Summary
=== 1) 0.21km - 2:03(9:38/km) 146/159bpm 15cal 35/88rpm 6.23/14.31kmph Add a comment
0.3mi,
7:18Swimming - Race
Split Summary
=== 1) 0km - 7:18(715:47:51/km) 158/159bpm 32/37rpm 2) 0.21km - 2:03(9:38/km) 146/159bpm 15cal 35/88rpm 6.23/14.31kmph Add a comment |
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Mon 13th May
May 13
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Tue 14th May
May 14
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Wed 15th May
May 15
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Thu 16th May
May 16
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Fri 17th May
May 17
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Sat 18th May
May 18
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Sun 19th May
May 19
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0.7mi,
17:15 Swimming - Pool
Split Summary
=== 1) 0.16km - 2:27(15:21/km) 32cal 27/rpm 3.91/4.11kmph 2) 0.16km - 2:26(15:15/km) 32cal 27/rpm 3.93/4.63kmph 3) 0.08km - 1:09(14:27/km) 16cal 25/rpm 4.15/5.19kmph 4) 0.4km - 6:08(15:21/km) 80cal 28/rpm 3.91/4.51kmph 5) 0.2km - 3:30(17:31/km) 40cal 26/rpm 3.43/3.79kmph 6) 0.08km - 1:17(16:05/km) 19cal 28/rpm 3.73/5.49kmph 7) 0.02km - 16(13:34/km) 4cal 22/rpm 4.42/4.42kmph Add a comment |
0.7mi,
16:27 Swimming - Pool
Hotel pool
Split Summary === 1) 0.5km - 7:24(14:47/km) 100cal 29/rpm 4.06/4.45kmph 2) 0.5km - 7:32(15:05/km) 100cal 29/rpm 3.98/4.45kmph 3) 0.1km - 1:31(15:10/km) 23cal 31/rpm 3.96/5.46kmph Add a comment
1.8mi,
20:04Running - Recovery Run
Split Summary
=== 1) 1km - 6:08(6:08/km) 125/135bpm 69cal 9.77/12.19kmph 2) 1km - 7:36(7:36/km) 137/158bpm 92cal 7.89/10.52kmph 3) 0.93km - 6:20(6:48/km) 134/155bpm 70cal 8.83/11.56kmph Add a comment |
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10.1mi,
29:32 Cycling - General
Split Summary
=== 1) 5km - 9:13(1:51/km) 188cal 83/102rpm 32.57/40.64kmph 2) 5km - 9:17(1:51/km) 191cal 86/110rpm 32.33/44.37kmph 3) 5km - 8:47(1:45/km) 194cal 85/102rpm 34.16/40.24kmph 4) 1.25km - 2:15(1:48/km) 46cal 85/108rpm 33.31/37.18kmph Add a comment |
12mi,
35:40 Cycling - Road Biking
Bike: Lunch recovery for legs - cloudy and a bit breezy but nice
Found a better position on the aero bars, but need to work on it. Split Summary === 1) 5km - 9:21(1:52/km) 179cal 83/106rpm 32.07/41.89kmph 2) 5km - 9:34(1:55/km) 187cal 85/110rpm 31.36/45.14kmph 3) 5km - 9:16(1:51/km) 190cal 87/113rpm 32.4/44.54kmph 4) 4.38km - 7:29(1:42/km) 169cal 87/109rpm 35.13/40.98kmph Add a comment
5.9mi,
47:09Running - Steady-State
Steady run
Split Summary === 1) 1km - 5:10(5:10/km) 135/147bpm 64cal 11.62/12.73kmph 2) 1km - 5:00(5:00/km) 145/152bpm 67cal 12/12.8kmph 3) 1km - 4:55(4:55/km) 145/151bpm 66cal 12.22/12.8kmph 4) 1km - 4:58(4:58/km) 145/155bpm 66cal 12.07/13.14kmph 5) 1km - 4:57(4:57/km) 145/150bpm 65cal 12.14/13.1kmph 6) 1km - 4:52(4:52/km) 146/149bpm 65cal 12.31/12.66kmph 7) 1km - 5:18(5:18/km) 142/150bpm 67cal 11.33/12.12kmph 8) 1km - 4:54(4:54/km) 147/152bpm 65cal 12.25/13.14kmph 9) 1km - 4:57(4:57/km) 151/157bpm 67cal 12.13/14.58kmph 10) 0.44km - 2:09(4:55/km) 157/161bpm 30cal 12.21/14.24kmph Add a comment |
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1.9mi,
54:25 Swimming - Pool
Swim - 3k 60x50m @ Inspire - surprisingly good given how I felt
500m, 5x100m drills, 5x100m fins/float, 500m paddles, 5x100m, 500m mixed Split Summary === 1) 0.5km - 9:29(18:58/km) 141/149bpm 122cal 32/rpm 3.16/3.38kmph 2) 0.1km - 1:45(17:32/km) 128/133bpm 18cal 31/rpm 3.42/3.45kmph 3) 0.1km - 1:43(17:12/km) 141/152bpm 20cal 31/rpm 3.49/3.61kmph 4) 0.1km - 1:49(18:10/km) 127/134bpm 18cal 33/rpm 3.3/3.32kmph 5) 0.1km - 1:43(17:06/km) 142/155bpm 19cal 32/rpm 3.51/3.57kmph 6) 0.1km - 1:46(17:43/km) 135/137bpm 21cal 33/rpm 3.38/3.41kmph 7) 0km - 4(/km) 98/98bpm 8) 0.1km - 1:47(17:51/km) 124/133bpm 14cal 9) 0km - 4(/km) 100/100bpm 10) 0.05km - 43(14:29/km) 132/147bpm 6cal 30/rpm 4.14/4.14kmph 11) 0.05km - 42(13:51/km) 143/156bpm 8cal 33/rpm 4.33/4.33kmph 12) 0.1km - 1:44(17:24/km) 131/138bpm 17cal 13) 0km - 8(/km) 104/105bpm 14) 0.1km - 1:31(15:07/km) 146/160bpm 17cal 33/rpm 3.97/4.05kmph 15) 0km - 3(/km) 93/96bpm 16) 0.1km - 1:43(17:05/km) 126/131bpm 14cal 17) 0km - 2(/km) 102/102bpm 18) 0.5km - 9:25(18:49/km) 132/141bpm 102cal 33/rpm 3.19/3.39kmph 19) 0.05km - 50(16:46/km) 141/157bpm 8cal 32/rpm 3.58/3.58kmph 20) 0.05km - 48(15:57/km) 151/158bpm 11cal 33/rpm 3.76/3.76kmph 21) 0.1km - 1:40(16:42/km) 147/161bpm 18cal 34/rpm 3.59/3.69kmph 22) 0.1km - 1:42(16:56/km) 151/162bpm 22cal 32/rpm 3.54/3.62kmph 23) 0.1km - 1:39(16:34/km) 146/164bpm 19cal 32/rpm 3.62/3.74kmph 24) 0.1km - 1:40(16:44/km) 147/163bpm 18cal 32/rpm 3.59/3.78kmph 25) 0.5km - 9:55(19:49/km) 149/161bpm 132cal 36/rpm 3.03/3.5kmph Add a comment |
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Mon 20th May
May 20
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Tue 21st May
May 21
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Wed 22nd May
May 22
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Thu 23rd May
May 23
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Fri 24th May
May 24
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Sat 25th May
May 25
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Sun 26th May
May 26
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0mi,
1:00:00 Cross-Training - Yoga
Split Summary
=== 1) 0km - 1:00:00(/km) 68/116bpm 149cal Add a comment
9.5mi,
27:31Cycling - Road Biking
Bike: in the sun - worked hard - pleased with PRs as they were not wind assisted
slotting in to the new aero position Split Summary === 1) 5km - 8:10(1:38/km) 125/151bpm 69cal 84/106rpm 36.74/45.45kmph 2) 5km - 9:23(1:53/km) 149/158bpm 107cal 87/105rpm 31.99/54.72kmph 3) 5km - 9:17(1:51/km) 152/161bpm 106cal 84/115rpm 32.31/42.09kmph 4) 0.32km - 41(2:09/km) 148/151bpm 7cal 61/102rpm 27.9/38.12kmph Add a comment
6.2mi,
51:27Running - Steady-State
Run: medium - but harder work than it should be
nettles, brambles n overgrowth...some paths will be un-passable soon Split Summary === 1) 1km - 5:21(5:21/km) 141/148bpm 72cal 11.21/14.09kmph 2) 1km - 5:11(5:11/km) 148/155bpm 72cal 11.58/14.01kmph 3) 1km - 6:06(6:06/km) 156/171bpm 90cal 9.83/14.01kmph 4) 1km - 5:06(5:06/km) 161/166bpm 78cal 11.75/13kmph 5) 1km - 4:56(4:56/km) 150/160bpm 69cal 12.15/13.03kmph 6) 1km - 4:58(4:58/km) 155/160bpm 72cal 12.08/12.97kmph 7) 1km - 5:06(5:06/km) 147/154bpm 69cal 11.78/12.7kmph 8) 1km - 4:50(4:50/km) 148/153bpm 66cal 12.42/12.87kmph 9) 1km - 4:56(4:56/km) 149/161bpm 68cal 12.15/13.6kmph 10) 1km - 4:51(4:51/km) 152/157bpm 68cal 12.35/13.6kmph 11) 0.02km - 5(4:40/km) 148/148bpm 12.84/13.37kmph Add a comment |
5.1mi,
45:42 Running - Steady-State
Split Summary
=== 1) 1km - 5:27(5:27/km) 134/142bpm 64cal 11/12.56kmph 2) 1km - 5:13(5:13/km) 144/151bpm 71cal 11.49/13.71kmph 3) 1km - 5:26(5:26/km) 153/160bpm 77cal 11.06/12.19kmph 4) 1km - 5:49(5:49/km) 152/160bpm 83cal 10.31/18.85kmph 5) 1km - 5:08(5:08/km) 147/158bpm 67cal 11.7/14.91kmph 6) 1km - 6:09(6:09/km) 140/149bpm 74cal 9.76/12.9kmph 7) 1km - 5:36(5:36/km) 148/157bpm 75cal 10.72/12.83kmph 8) 1km - 5:30(5:30/km) 143/151bpm 68cal 10.91/12.39kmph 9) 0.26km - 1:25(5:27/km) 143/149bpm 17cal 11.01/10.98kmph Add a comment
29.8mi,
1:30:10Cycling - Road Biking
Bike: Leatherhead - nearly - sunny but chilly to start
Cold toes Split Summary === 1) 5km - 9:00(1:48/km) 120/144bpm 68cal 82/100rpm 33.34/36.88kmph 2) 5km - 8:57(1:47/km) 142/152bpm 92cal 86/111rpm 33.53/44.81kmph 3) 5km - 9:51(1:58/km) 145/159bpm 101cal 87/108rpm 30.47/40.14kmph 4) 5km - 10:03(2:01/km) 149/157bpm 105cal 88/106rpm 29.85/49.08kmph 5) 5km - 9:20(1:52/km) 147/156bpm 90cal 86/108rpm 32.16/44.71kmph 6) 5km - 9:35(1:55/km) 146/160bpm 86cal 84/122rpm 31.29/44.47kmph 7) 5km - 9:13(1:51/km) 145/155bpm 75cal 88/110rpm 32.55/46.76kmph 8) 5km - 9:53(1:59/km) 144/164bpm 74cal 82/112rpm 30.34/45.08kmph 9) 5km - 8:49(1:46/km) 147/158bpm 74cal 87/104rpm 34.01/40.98kmph 10) 2.95km - 5:29(1:51/km) 151/166bpm 49cal 86/115rpm 32.34/39.5kmph Add a comment |
23.8mi,
1:12:05 Cycling - Road Biking
Bike: Windsor Castle + Park & Ascot
Late start so short route due to puncture before i started... Busy traffic in Ascot... bit of a breeze up the hill Split Summary === 1) 5km - 8:32(1:42/km) 132/153bpm 80cal 84/101rpm 35.17/41.38kmph 2) 5km - 9:32(1:54/km) 138/166bpm 91cal 87/102rpm 31.49/39.54kmph 3) 5km - 9:36(1:55/km) 140/154bpm 88cal 85/114rpm 31.27/41.65kmph 4) 5km - 10:12(2:02/km) 147/163bpm 105cal 88/110rpm 29.41/44.81kmph 5) 5km - 10:21(2:04/km) 146/162bpm 96cal 85/106rpm 29.01/53.24kmph 6) 5km - 8:57(1:47/km) 140/153bpm 68cal 87/113rpm 33.55/54.78kmph 7) 5km - 8:37(1:43/km) 140/152bpm 63cal 85/105rpm 34.82/45.41kmph 8) 3.32km - 6:20(1:55/km) 142/154bpm 48cal 85/119rpm 31.43/40.27kmph Add a comment |
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11.8mi,
33:39 Cycling - Road Biking
Split Summary
=== 1) 5km - 8:09(1:38/km) 187cal 82/100rpm 36.79/42.93kmph 2) 5km - 9:10(1:50/km) 192cal 83/103rpm 32.74/46.83kmph 3) 5km - 9:15(1:51/km) 196cal 81/103rpm 32.4/41.52kmph 4) 4.05km - 7:04(1:45/km) 158cal 83/114rpm 34.37/45.21kmph Add a comment
4.4mi,
33:09Running - Easy
Run: further and faster than planned... set out for an easy 5k but felt good so pushed on
lovely in the sun! Split Summary === 1) 1km - 5:16(5:16/km) 133/143bpm 65cal 11.4/12.66kmph 2) 1km - 4:52(4:52/km) 142/149bpm 65cal 12.32/13.67kmph 3) 1km - 4:47(4:47/km) 146/150bpm 65cal 12.56/13.47kmph 4) 1km - 4:48(4:48/km) 150/153bpm 66cal 12.52/13.44kmph 5) 1km - 4:29(4:29/km) 153/157bpm 64cal 13.37/14.34kmph 6) 1km - 4:17(4:17/km) 156/161bpm 62cal 14.01/14.95kmph 7) 1km - 4:36(4:36/km) 158/166bpm 67cal 13.04/14.68kmph 8) 0.02km - 5(4:53/km) 161/162bpm 1cal 12.29/13.13kmph Add a comment |
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1.9mi,
55:39 Swimming - Pool
Split Summary
=== 1) 0.5km - 9:20(18:41/km) 137/151bpm 117cal 32/rpm 3.21/3.56kmph 2) 0.1km - 1:46(17:35/km) 125/129bpm 17cal 33/rpm 3.41/3.45kmph 3) 0.1km - 1:46(17:41/km) 141/151bpm 21cal 31/rpm 3.39/3.53kmph 4) 0.1km - 1:59(19:48/km) 130/136bpm 22cal 33/rpm 3.03/3.18kmph 5) 0.1km - 1:56(19:18/km) 138/145bpm 23cal 32/rpm 3.11/3.19kmph 6) 0.1km - 1:48(18:03/km) 127/133bpm 18cal 32/rpm 3.33/3.39kmph 7) 0km - 5(/km) 127/133bpm 8) 0.1km - 1:47(17:51/km) 121/130bpm 13cal 9) 0km - 3(/km) 105/105bpm 10) 0.1km - 1:25(14:14/km) 144/158bpm 17cal 32/rpm 4.21/4.34kmph 11) 0km - 4(/km) 105/105bpm 12) 0.1km - 1:47(17:46/km) 122/131bpm 13cal 13) 0km - 3(/km) 105/105bpm 14) 0.1km - 1:27(14:29/km) 145/161bpm 16cal 34/rpm 4.14/4.32kmph 15) 0.1km - 1:48(18:02/km) 122/132bpm 14cal 16) 0km - 3(/km) 122/132bpm 17) 0.5km - 9:44(19:27/km) 128/135bpm 94cal 33/rpm 3.09/3.26kmph 18) 0.1km - 1:44(17:15/km) 141/158bpm 18cal 32/rpm 3.48/3.65kmph 19) 0.1km - 1:44(17:18/km) 145/160bpm 19cal 33/rpm 3.47/3.64kmph 20) 0.1km - 1:44(17:22/km) 147/163bpm 20cal 35/rpm 3.45/3.67kmph 21) 0.1km - 1:41(16:51/km) 147/164bpm 19cal 34/rpm 3.56/3.7kmph 22) 0.1km - 1:42(17:03/km) 149/165bpm 20cal 34/rpm 3.52/3.64kmph 23) 0.3km - 6:13(20:44/km) 144/153bpm 78cal 36/rpm 2.89/3kmph 24) 0.15km - 4:00(26:37/km) 150/159bpm 53cal 39/rpm 2.25/3.28kmph Add a comment |