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Richard-M M45

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Harpenden Arrows

Races
142
Miles
8143
Miles
604
Miles
15228
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

06 May 19	Milton Keynes Marathon
12 May 19	HSV Sprint Tri
12 May 19	Wheathampstead 10k
15 Jun 19	STF 24
22 Jun 19	Oval Run

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, UTMOST

2019 Targets

BIKE
2000
RUN
1500
SWIM
93.21

Set your targets for 2019

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2012	2013	2014	2015	2016	2017	2018	2019
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	54		20:59	19:30	19:46	20:07	19:35	20:07	23:02
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	7			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
2019	33	87	98	0	0	0	0	0	0	0	0	0	217
2019	85	209	101	0	0	0	0	0	0	0	0	0	395
2019	29.5	14.6	11.1	0	0	0	0	0	0	0	0	0	55.1
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
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
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

Sat 23rd Feb Feb 23	Sun 24th Feb Feb 24	Mon 25th Feb Feb 25	Tue 26th Feb Feb 26	Wed 27th Feb Feb 27	Thu 28th Feb Feb 28	Fri 1st Mar Mar 1
-	1.9mi, 55:46 Swimming - Pool Swim: 3k 60x50m @ Inspire 500m, 5x100m drills, 5x100m fins / float, 500m w hp/pb, 5x100m , 500m mixed cool down Split Summary === 1) 0.5km - 9:21(18:42/km) 137/146bpm 119cal 32/rpm 3.21/3.35kmph 2) 0.1km - 1:39(16:31/km) 115/125bpm 13cal 30/rpm 3.64/3.67kmph 3) 0.1km - 1:43(17:10/km) 133/145bpm 20cal 30/rpm 3.5/3.57kmph 4) 0.1km - 1:55(19:05/km) 119/123bpm 17cal 32/rpm 3.14/3.23kmph 5) 0.1km - 1:51(18:27/km) 137/145bpm 22cal 31/rpm 3.25/3.29kmph 6) 0.1km - 1:43(17:15/km) 123/127bpm 16cal 32/rpm 3.48/3.5kmph 7) 0.1km - 1:50(18:22/km) 119/129bpm 14cal 8) 0km - 1(/km) 105/105bpm 9) 0.1km - 1:40(16:40/km) 134/147bpm 18cal 32/rpm 3.6/3.68kmph 10) 0km - 10(/km) 134/147bpm 11) 0.1km - 1:51(18:26/km) 121/129bpm 14cal 12) 0km - 1(/km) 104/104bpm 13) 0.1km - 1:33(15:30/km) 139/154bpm 17cal 32/rpm 3.87/4.05kmph 14) 0.1km - 1:38(16:19/km) 135/151bpm 17cal 31/rpm 3.68/3.96kmph 15) 0.5km - 9:25(18:50/km) 121/129bpm 79cal 32/rpm 3.19/3.33kmph 16) 0.1km - 1:45(17:33/km) 143/157bpm 20cal 33/rpm 3.42/3.53kmph 17) 0.1km - 1:44(17:19/km) 145/158bpm 20cal 32/rpm 3.46/3.55kmph 18) 0.1km - 1:49(18:06/km) 141/160bpm 20cal 33/rpm 3.32/3.54kmph 19) 0.1km - 1:50(18:20/km) 143/159bpm 21cal 32/rpm 3.27/3.37kmph 20) 0.1km - 1:48(17:59/km) 145/162bpm 21cal 33/rpm 3.34/3.46kmph 21) 0.5km - 10:24(20:48/km) 143/157bpm 135cal 36/rpm 2.88/3.36kmph 22) 0km - 4(/km) 143/157bpm Add a comment	0mi, 55:45 Cross-Training - Yoga Split Summary === 1) 0km - 55:45(/km) 66/109bpm 103cal Add a comment 10mi, 29:47 Cycling - Road Biking Bike: Sunny Chertsey loop - was overdressed... legs felt good Split Summary === 1) 5km - 9:05(1:49/km) 136/149bpm 91cal 84/103rpm 33.02/37.22kmph 2) 5km - 9:42(1:56/km) 145/154bpm 105cal 88/109rpm 30.9/42.96kmph 3) 5km - 8:45(1:45/km) 151/157bpm 101cal 87/104rpm 34.28/41.99kmph 4) 1.12km - 2:14(2:00/km) 151/158bpm 24cal 83/109rpm 30.06/40.61kmph Add a comment 8.6mi, 1:13:44 Running - Medium Long Run Split Summary === 1) 1km - 5:23(5:23/km) 124/135bpm 2) 1km - 4:54(4:54/km) 136/139bpm 3) 1km - 4:55(4:55/km) 137/141bpm 4) 1km - 5:23(5:23/km) 139/148bpm 5) 1km - 6:54(6:54/km) 147/157bpm 6) 1km - 6:19(6:19/km) 132/143bpm 7) 1km - 5:18(5:18/km) 139/144bpm 8) 1km - 4:55(4:55/km) 142/145bpm 9) 1km - 4:49(4:49/km) 146/152bpm 10) 1km - 5:40(5:40/km) 140/148bpm 11) 1km - 5:15(5:15/km) 142/148bpm 12) 1km - 5:07(5:07/km) 143/151bpm 13) 1km - 5:21(5:21/km) 147/153bpm 14) 0.79km - 3:31(4:27/km) 155/159bpm Add a comment	4.8mi, 40:02 Running - General Run: Arrows nearly 5M, a bit faster than planned, easy for some not me... but good to get back into it. Couldn't decide if it was warm or not... Split Summary === 1) 1km - 5:38(5:38/km) 120/133bpm 65cal 10.66/13.23kmph 2) 1km - 5:06(5:06/km) 128/136bpm 66cal 11.77/15.61kmph 3) 1km - 5:16(5:16/km) 138/147bpm 74cal 11.4/13.26kmph 4) 1km - 5:07(5:07/km) 142/148bpm 73cal 11.71/15.27kmph 5) 1km - 5:04(5:04/km) 141/147bpm 73cal 11.83/15.03kmph 6) 1km - 5:09(5:09/km) 137/141bpm 72cal 11.65/13.38kmph 7) 1km - 5:07(5:07/km) 134/147bpm 66cal 11.75/15.65kmph 8) 0.66km - 3:35(5:27/km) 146/153bpm 52cal 10.99/14.96kmph Add a comment 25.1mi, 1:22:33 Cycling - Road Biking Split Summary === 1) 5km - 9:54(1:59/km) 131/143bpm 93cal 83/99rpm 30.32/35.14kmph 2) 5km - 10:08(2:02/km) 132/149bpm 88cal 84/103rpm 29.61/43.4kmph 3) 5km - 10:12(2:02/km) 136/149bpm 89cal 85/111rpm 29.4/44.61kmph 4) 5km - 9:55(1:59/km) 137/146bpm 85cal 86/100rpm 30.27/45.11kmph 5) 5km - 10:57(2:11/km) 136/152bpm 85cal 86/109rpm 27.38/36.68kmph 6) 5km - 10:24(2:05/km) 137/155bpm 77cal 86/117rpm 28.84/42.26kmph 7) 5km - 10:17(2:03/km) 134/153bpm 67cal 87/107rpm 29.15/48.97kmph 8) 5km - 10:02(2:00/km) 140/151bpm 77cal 83/113rpm 29.89/39.7kmph 9) 0.43km - 44(1:42/km) 145/148bpm 6cal 95/102rpm 35.41/38.8kmph Add a comment	3.1mi, 23:24 Running - Tempo Run in the sun - not quite sure what type of run - earning my lunch one really... Planned to do a couple of km on/off intervals then changed the sequence then the slow km was too fast- tempo run? - hr is more like threshold/vo2max... but at least last km was almost ok - bit hot afterwards - need to stretch and Ice my legs - first full 5k in zero drop-shoes Split Summary === 1) 1km - 4:55(4:55/km) 130/140bpm 63cal 12.22/14.82kmph 2) 1km - 4:26(4:26/km) 147/155bpm 66cal 13.54/14.7kmph 3) 1km - 4:58(4:58/km) 147/155bpm 72cal 12.08/16.03kmph 4) 1km - 4:43(4:43/km) 152/156bpm 71cal 12.7/14.77kmph 5) 1km - 4:09(4:09/km) 162/167bpm 68cal 14.48/15.48kmph 6) 0.04km - 13(4:57/km) 164/165bpm 3cal 12.13/15.64kmph Add a comment 1.9mi, 57:27 Swimming - Pool Swim: 3k 120x25m - @ Orbit - bit slow but not much rest between sets 500m, 5x100m drills, 500m mixed fins (no float), 500m arms only, 3x100 IM< 2x100m =, 500m mixed easy ish Split Summary === 1) 0.5km - 9:43(19:26/km) 109cal 28/30rpm 3.1/3.41kmph 2) 0.1km - 1:47(17:49/km) 21cal 27/29rpm 3.43/3.54kmph 3) 0km - 1(/km) 4) 0.1km - 1:54(19:01/km) 21cal 26/27rpm 3.22/3.33kmph 5) 0.1km - 1:58(19:42/km) 21cal 28/30rpm 3.09/3.26kmph 6) 0.1km - 1:51(18:30/km) 21cal 28/29rpm 3.3/3.46kmph 7) 0.2km - 3:36(18:02/km) 43cal 27/29rpm 3.36/3.56kmph 8) 0.1km - 2:05(20:46/km) 13cal 26/30rpm 2.94/3.17kmph 9) 0.05km - 47(15:38/km) 17cal 37/39rpm 3.9/4.13kmph 10) 0.15km - 2:41(17:52/km) 32cal 27/29rpm 3.41/3.76kmph 11) 0.5km - 9:23(18:46/km) 109cal 27/29rpm 3.21/3.47kmph 12) 0.1km - 2:00(19:59/km) 21cal 30/38rpm 3.03/3.88kmph 13) 0.1km - 1:57(19:30/km) 21cal 28/32rpm 3.15/3.41kmph 14) 0.1km - 1:57(19:32/km) 28cal 30/37rpm 3.12/3.76kmph 15) 0.1km - 1:48(17:57/km) 21cal 29/31rpm 3.4/3.59kmph 16) 0.1km - 1:57(19:28/km) 28cal 31/37rpm 3.12/4.07kmph 17) 0.5km - 10:09(20:18/km) 109cal 32/39rpm 2.97/3.65kmph 18) 0km - 1(/km) Add a comment 4.4mi, 16:12 Cycling - Road Biking to / from Egham pool - easy Split Summary === 1) 5km - 12:04(2:25/km) 155/176bpm 114cal 74/106rpm 24.87/35.71kmph Add a comment	0mi, 30:18 Cross-Training - Yoga Split Summary === 1) 0km - 30:18(/km) 66/89bpm 46cal Add a comment 28.3mi, 1:31:49 Cycling - Road Biking Bike: Cobham and Chobham - bit breezy - rain on the way Cool and a bit breezy at least it is mostly light now... Split Summary === 1) 5km - 10:10(2:02/km) 125/133bpm 85cal 82/101rpm 29.52/33.42kmph 2) 5km - 10:38(2:08/km) 131/147bpm 89cal 83/110rpm 28.22/46.02kmph 3) 5km - 10:36(2:07/km) 136/156bpm 92cal 85/107rpm 28.32/49.24kmph 4) 5km - 9:16(1:51/km) 134/151bpm 71cal 86/108rpm 32.4/42.46kmph 5) 5km - 10:41(2:08/km) 135/142bpm 79cal 87/103rpm 28.07/36.88kmph 6) 5km - 10:02(2:00/km) 134/142bpm 69cal 88/105rpm 29.91/34.43kmph 7) 5km - 10:21(2:04/km) 139/154bpm 80cal 89/119rpm 29/49.88kmph 8) 5km - 10:03(2:01/km) 135/150bpm 67cal 89/111rpm 29.83/46.83kmph 9) 5km - 9:06(1:49/km) 138/151bpm 66cal 90/111rpm 32.97/51.09kmph 10) 0.49km - 57(1:57/km) 131/147bpm 4cal 98/111rpm 30.87/36.21kmph Add a comment	10mi, 30:12 Cycling - Road Biking Bike: Wraybury loop - breezy, cooler than I expected had to work hard - revisiting an old route... - lights were OK... Split Summary === 1) 5km - 9:24(1:53/km) 136/145bpm 90cal 84/107rpm 31.92/38.12kmph 2) 5km - 9:24(1:53/km) 141/146bpm 94cal 88/107rpm 31.9/40.44kmph 3) 5km - 9:02(1:48/km) 148/155bpm 97cal 90/110rpm 33.22/38.73kmph 4) 1.14km - 2:22(2:05/km) 141/155bpm 19cal 88/120rpm 28.75/37.15kmph Add a comment 7.7mi, 1:08:33 Running - Steady-State Split Summary === 1) 1km - 6:28(6:28/km) 2) 1km - 4:53(4:53/km) 3) 1km - 4:56(4:56/km) 4) 1km - 4:58(4:58/km) 5) 1km - 5:59(5:59/km) 6) 1km - 5:02(5:02/km) 7) 1km - 6:18(6:18/km) 8) 1km - 6:26(6:26/km) 9) 1km - 5:36(5:36/km) 10) 1km - 5:29(5:29/km) 11) 1km - 4:54(4:54/km) 12) 1km - 5:43(5:43/km) 13) 0.43km - 1:51(4:20/km) Add a comment
Sat 2nd Mar Mar 2	Sun 3rd Mar Mar 3	Mon 4th Mar Mar 4	Tue 5th Mar Mar 5	Wed 6th Mar Mar 6	Thu 7th Mar Mar 7	Fri 8th Mar Mar 8
-	1.9mi, 56:06 Swimming - Pool Swim 3k 60x50m @ Inspire - busy pool. 500m, 5x100m arm drills, 5x100m legs/fins, 500m arm endurance, 5x100m faster where possible, 500m mixed cool down Good to have Garmin 935 back. Split Summary === 1) 0.5km - 9:48(19:36/km) 130/143bpm 117cal 32/rpm 3.06/3.32kmph 2) 0.1km - 1:46(17:44/km) 114/119bpm 13cal 32/rpm 3.38/3.42kmph 3) 0.1km - 1:48(17:59/km) 131/141bpm 20cal 31/rpm 3.34/3.44kmph 4) 0.1km - 2:02(20:23/km) 120/125bpm 19cal 33/rpm 2.94/3.07kmph 5) 0.1km - 1:55(19:07/km) 133/141bpm 22cal 31/rpm 3.14/3.36kmph 6) 0.1km - 1:46(17:36/km) 123/125bpm 16cal 31/rpm 3.41/3.46kmph 7) 0km - 3(/km) 80/80bpm 8) 0.1km - 1:49(18:11/km) 117/133bpm 13cal 9) 0km - 3(/km) 117/133bpm 10) 0.1km - 1:33(15:31/km) 137/149bpm 16cal 32/rpm 3.87/3.91kmph 11) 0.1km - 1:52(18:42/km) 120/129bpm 14cal 12) 0km - 1(/km) 120/129bpm 13) 0.1km - 1:32(15:19/km) 139/154bpm 16cal 33/rpm 3.92/4.05kmph 14) 0km - 2(/km) 87/89bpm 15) 0.1km - 2:02(20:19/km) 126/135bpm 19cal 16) 0km - 2(/km) 92/92bpm 17) 0.5km - 9:00(17:59/km) 122/134bpm 79cal 33/rpm 3.34/3.57kmph 18) 0.1km - 1:48(18:04/km) 136/149bpm 19cal 32/rpm 3.32/3.43kmph 19) 0.1km - 1:42(16:55/km) 142/158bpm 20cal 34/rpm 3.55/3.63kmph 20) 0.05km - 50(16:32/km) 132/149bpm 7cal 31/rpm 3.63/3.63kmph 21) 0.05km - 48(16:00/km) 142/153bpm 10cal 33/rpm 3.75/3.75kmph 22) 0.1km - 1:51(18:34/km) 141/152bpm 21cal 32/rpm 3.23/3.31kmph 23) 0.05km - 53(17:48/km) 131/148bpm 8cal 31/rpm 3.37/3.37kmph 24) 0.05km - 48(15:55/km) 141/155bpm 9cal 33/rpm 3.77/3.77kmph 25) 0.15km - 3:04(20:29/km) 131/140bpm 33cal 34/rpm 2.93/3.06kmph 26) 0.35km - 7:16(20:46/km) 138/151bpm 88cal 36/rpm 2.89/3.28kmph 27) 0km - 2(/km) 138/151bpm Add a comment	0mi, 1:00:06 Cross-Training - Yoga Yoga Class Split Summary === 1) 0km - 1:00:06(/km) 61/113bpm 116cal Add a comment 10mi, 29:43 Cycling - Road Biking Split Summary === 1) 5km - 8:56(1:47/km) 136/149bpm 84cal 84/105rpm 33.6/40.68kmph 2) 5km - 10:02(2:00/km) 139/150bpm 95cal 83/106rpm 29.91/41.22kmph 3) 5km - 8:32(1:42/km) 148/157bpm 89cal 86/105rpm 35.16/46.89kmph 4) 1.06km - 2:13(2:06/km) 140/155bpm 18cal 92/118rpm 28.59/41.92kmph Add a comment 8.2mi, 1:08:36 Running - Tempo MHR test - badly executed Split Summary === 1) 1km - 5:22(5:22/km) 126/138bpm 2) 1km - 5:14(5:14/km) 131/133bpm 3) 1km - 5:03(5:03/km) 133/136bpm 4) 1km - 7:43(7:43/km) 119/134bpm 5) 1km - 5:45(5:45/km) 125/130bpm 6) 1km - 5:44(5:44/km) 132/142bpm 7) 1km - 4:25(4:25/km) 147/155bpm 8) 1km - 4:37(4:37/km) 152/163bpm 9) 1km - 4:54(4:54/km) 141/147bpm 10) 1km - 4:44(4:44/km) 145/149bpm 11) 1km - 4:54(4:54/km) 143/146bpm 12) 1km - 4:43(4:43/km) 146/149bpm 13) 1km - 4:43(4:43/km) 150/153bpm 14) 0.17km - 45(4:18/km) 150/150bpm Add a comment	5.5mi, 46:39 Running - Tempo Arrows club Run - nice - enjoyed that - missed the rain too Split Summary === 1) 1km - 5:48(5:48/km) 123/140bpm 56cal 10.34/12.29kmph 2) 1km - 5:22(5:22/km) 130/140bpm 65cal 11.2/11.86kmph 3) 1km - 5:08(5:08/km) 129/137bpm 67cal 11.7/12.26kmph 4) 1km - 5:26(5:26/km) 142/151bpm 76cal 11.03/12.6kmph 5) 1km - 5:08(5:08/km) 139/147bpm 71cal 11.67/12.43kmph 6) 1km - 5:07(5:07/km) 134/144bpm 64cal 11.71/12.97kmph 7) 1km - 5:06(5:06/km) 136/147bpm 66cal 11.77/13.27kmph 8) 1km - 5:00(5:00/km) 147/157bpm 73cal 12/12.7kmph 9) 0.88km - 4:33(5:11/km) 153/160bpm 69cal 11.57/13kmph Add a comment 26.3mi, 1:25:37 Cycling - Road Biking Bike: Bagshot and beyond: cold 2c - but sun came out eventually Traffic in Chobham and roadworks before red road held me up... Split Summary === 1) 5km - 11:06(2:13/km) 131/149bpm 101cal 80/99rpm 27.03/36.14kmph 2) 5km - 9:54(1:59/km) 138/151bpm 96cal 87/105rpm 30.28/43.3kmph 3) 5km - 10:46(2:09/km) 137/145bpm 93cal 87/111rpm 27.88/41.52kmph 4) 5km - 12:03(2:25/km) 142/155bpm 111cal 85/108rpm 24.9/38.02kmph 5) 5km - 8:03(1:37/km) 137/145bpm 61cal 88/112rpm 37.3/61kmph 6) 5km - 10:15(2:03/km) 129/141bpm 64cal 86/101rpm 29.29/38.49kmph 7) 5km - 9:41(1:56/km) 133/151bpm 63cal 83/104rpm 30.96/46.09kmph 8) 5km - 9:15(1:51/km) 136/146bpm 66cal 86/109rpm 32.45/44.68kmph 9) 2.37km - 4:35(1:56/km) 140/148bpm 36cal 88/127rpm 31.03/38.33kmph Add a comment	3.8mi, 30:33 Running - Recovery Run IN to the wind and dodging the rain No compression & flat shoes (with hole...) should have been a rec run but... Split Summary === 1) 1km - 5:36(5:36/km) 127/136bpm 70cal 10.72/12.8kmph 2) 1km - 5:17(5:17/km) 138/143bpm 72cal 11.35/12.8kmph 3) 1km - 5:03(5:03/km) 142/148bpm 72cal 11.89/13.71kmph 4) 1km - 5:04(5:04/km) 145/151bpm 72cal 11.84/12.83kmph 5) 1km - 5:04(5:04/km) 145/150bpm 73cal 11.84/12.83kmph 6) 1km - 4:19(4:19/km) 156/162bpm 67cal 13.9/19.31kmph 7) 0.03km - 10(4:54/km) 161/163bpm 2cal 12.25/19.31kmph Add a comment 1.9mi, 56:49 Swimming - Pool Swim/; 3k/120x25m @Orbit - hard work - tired... 500m, 5x100m drills, 5x100m fins/leg work, 500m arms only, 3x100m IM, 2x100m faster, 500m mixed Split Summary === 1) 0.45km - 8:57(19:54/km) 126/133bpm 97cal 30/rpm 3.01/3.29kmph 2) 0.05km - 58(19:27/km) 123/127bpm 10cal 30/rpm 3.09/3.36kmph 3) 0.1km - 1:43(17:14/km) 113/121bpm 13cal 30/rpm 3.48/3.71kmph 4) 0.1km - 1:49(18:10/km) 124/130bpm 17cal 29/rpm 3.3/3.57kmph 5) 0.1km - 1:55(19:08/km) 115/119bpm 15cal 30/rpm 3.14/3.4kmph 6) 0.1km - 1:59(19:55/km) 123/130bpm 19cal 29/rpm 3.01/3.23kmph 7) 0.1km - 1:47(17:54/km) 116/122bpm 14cal 29/rpm 3.35/3.61kmph 8) 0km - 2(/km) 88/88bpm 9) 0.1km - 1:55(19:12/km) 112/119bpm 11cal 10) 0km - 1(/km) 112/119bpm 11) 0.1km - 1:39(16:27/km) 127/141bpm 14cal 30/rpm 3.65/4.11kmph 12) 0.1km - 1:51(18:26/km) 114/122bpm 13cal 13) 0km - 3(/km) 93/93bpm 14) 0.1km - 1:32(15:22/km) 132/147bpm 15cal 29/rpm 3.9/4.51kmph 15) 0.1km - 2:06(21:03/km) 118/126bpm 15cal 16) 0km - 1(/km) 118/126bpm 17) 0.5km - 9:18(18:36/km) 112/119bpm 56cal 29/rpm 3.23/3.6kmph 18) 0.1km - 2:03(20:33/km) 130/139bpm 21cal 32/rpm 2.92/4.04kmph 19) 0.1km - 1:41(16:48/km) 137/153bpm 16cal 31/rpm 3.57/4.12kmph 20) 0.1km - 1:51(18:34/km) 142/151bpm 22cal 32/rpm 3.23/4.42kmph 21) 0.1km - 1:41(16:52/km) 143/159bpm 19cal 31/rpm 3.56/3.91kmph 22) 0.1km - 1:52(18:40/km) 146/157bpm 22cal 33/rpm 3.21/4.65kmph 23) 0.5km - 10:01(20:03/km) 139/152bpm 118cal 34/rpm 3/3.73kmph 24) 0km - 1(/km) 139/152bpm Add a comment 4.3mi, 16:35 Cycling - General Split Summary === 1) 5km - 12:11(2:26/km) 153cal 76/111rpm 24.62/36.65kmph Add a comment	0mi, 35:37 Cross-Training - Yoga Yin + roller Split Summary === 1) 0km - 35:37(/km) 59/105bpm 61cal Add a comment 8.5mi, 1:11:57 Running - Hill Work Run: Half a hill session with an extended return route as compensation Cold wind. By the end of the third hill rep i was getting the hang of it but decided not to push it. Split Summary === 1) 1km - 5:42(5:42/km) 122/132bpm 67cal 10.52/12kmph 2) 1km - 5:22(5:22/km) 129/134bpm 69cal 11.17/12.09kmph 3) 1km - 5:26(5:26/km) 133/136bpm 70cal 11.06/12.56kmph 4) 1km - 5:12(5:12/km) 133/139bpm 65cal 11.55/12.03kmph 5) 1km - 5:58(5:58/km) 144/155bpm 84cal 10.04/11.86kmph 6) 1km - 5:29(5:29/km) 139/153bpm 73cal 10.93/11.56kmph 7) 1km - 5:19(5:19/km) 138/162bpm 63cal 11.28/14.88kmph 8) 0.02km - 6(5:55/km) 154/161bpm 1cal 10.13/12.18kmph 9) 0km - 1(31:07/km) 136/136bpm 1.93/0kmph 10) 0km - 5(3:21:05/km) 126/135bpm 1cal 0.3/0kmph 11) 0km - 1(/km) 122/122bpm 12) 1km - 5:19(5:19/km) 129/165bpm 52cal 11.3/13.87kmph 13) 1km - 5:03(5:03/km) 131/143bpm 58cal 11.86/13.08kmph 14) 1km - 5:22(5:22/km) 142/146bpm 75cal 11.18/11.42kmph 15) 1km - 5:13(5:13/km) 140/148bpm 69cal 11.51/12.8kmph 16) 1km - 4:27(4:27/km) 152/156bpm 66cal 13.49/14.21kmph 17) 1km - 5:31(5:31/km) 144/157bpm 76cal 10.89/14.04kmph 18) 0.58km - 2:21(4:03/km) 155/157bpm 35cal 14.8/14.81kmph Add a comment	9.4mi, 29:07 Cycling - Road Biking Bike - short spin in the wind Split Summary === 1) 5km - 9:52(1:58/km) 121/134bpm 68cal 82/109rpm 30.43/39.6kmph 2) 5km - 9:57(1:59/km) 137/148bpm 94cal 82/105rpm 30.14/55.22kmph 3) 5km - 9:10(1:50/km) 137/147bpm 79cal 81/117rpm 32.7/41.92kmph 4) 0.06km - 8(2:03/km) 128/130bpm 61/88rpm 29.18/29.29kmph Add a comment 6.3mi, 56:36 Running - Easy Split Summary === 1) 1km - 5:23(5:23/km) 123/133bpm 63cal 11.16/11.62kmph 2) 1km - 5:34(5:34/km) 130/136bpm 71cal 10.77/12.8kmph 3) 1km - 7:08(7:08/km) 131/137bpm 86cal 8.41/12.73kmph 4) 1km - 7:46(7:46/km) 126/137bpm 81cal 7.72/11.33kmph 5) 1km - 5:28(5:28/km) 132/137bpm 68cal 10.97/12.09kmph 6) 1km - 5:13(5:13/km) 134/137bpm 65cal 11.51/12.26kmph 7) 1km - 5:07(5:07/km) 131/138bpm 58cal 11.72/12.06kmph 8) 1km - 5:25(5:25/km) 133/137bpm 64cal 11.08/12.12kmph 9) 1km - 4:34(4:34/km) 144/151bpm 63cal 13.16/14.08kmph 10) 1km - 4:43(4:43/km) 147/154bpm 67cal 12.72/14.55kmph 11) 0.06km - 15(4:32/km) 151/152bpm 3cal 13.23/13.2kmph Add a comment
Sat 9th Mar Mar 9	Sun 10th Mar Mar 10	Mon 11th Mar Mar 11	Tue 12th Mar Mar 12	Wed 13th Mar Mar 13	Thu 14th Mar Mar 14	Fri 15th Mar Mar 15
-	1.9mi, 56:40 Swimming - Pool Swim - 3.1k 62/x50m @ Inspire - very busy pool - not nice 500m, 5x100 drills, 5x100m fins, 500m arms, 5x100m faster, 500m mixed, + 100m extra as watch was wrong Split Summary === 1) 0.1km - 1:52(18:44/km) 116/128bpm 16cal 29/rpm 3.2/3.31kmph 2) 0.4km - 7:34(18:54/km) 135/153bpm 92cal 32/rpm 3.17/3.53kmph 3) 0.1km - 1:36(15:58/km) 131/140bpm 17cal 34/rpm 3.76/3.79kmph 4) 0.1km - 1:43(17:08/km) 140/151bpm 20cal 31/rpm 3.5/3.54kmph 5) 0.05km - 50(16:49/km) 124/134bpm 7cal 34/rpm 3.57/3.57kmph 6) 0.05km - 50(16:48/km) 123/131bpm 7cal 32/rpm 3.57/3.57kmph 7) 0.1km - 1:48(17:58/km) 142/150bpm 22cal 34/rpm 3.34/3.41kmph 8) 0.05km - 48(15:56/km) 122/130bpm 6cal 33/rpm 3.77/3.77kmph 9) 0.05km - 48(15:58/km) 124/134bpm 6cal 33/rpm 3.75/3.75kmph 10) 0km - 2(/km) 90/90bpm 11) 0.1km - 1:50(18:23/km) 125/138bpm 15cal 12) 0km - 1(/km) 125/138bpm 13) 0.1km - 1:29(14:54/km) 142/154bpm 17cal 33/rpm 4.02/4.13kmph 14) 0.1km - 1:45(17:31/km) 132/140bpm 16cal 15) 0km - 3(/km) 101/103bpm 16) 0.1km - 1:27(14:35/km) 143/159bpm 16cal 34/rpm 4.11/4.2kmph 17) 0km - 3(/km) 89/89bpm 18) 0.1km - 1:59(19:51/km) 127/140bpm 17cal 19) 0km - 11(/km) 127/140bpm 20) 0km - 1(/km) 127/140bpm 21) 0.5km - 8:52(17:43/km) 129/137bpm 87cal 34/rpm 3.38/3.65kmph 22) 0.05km - 53(17:36/km) 134/148bpm 8cal 31/rpm 3.41/3.41kmph 23) 0.05km - 48(16:05/km) 139/151bpm 9cal 32/rpm 3.73/3.73kmph 24) 0.1km - 1:48(17:56/km) 142/155bpm 19cal 33/rpm 3.34/3.51kmph 25) 0.1km - 1:41(16:50/km) 146/161bpm 19cal 33/rpm 3.56/3.73kmph 26) 0.1km - 1:49(18:06/km) 145/158bpm 20cal 34/rpm 3.32/3.51kmph 27) 0.1km - 1:41(16:51/km) 146/162bpm 18cal 33/rpm 3.56/3.76kmph 28) 0.1km - 2:02(20:19/km) 127/138bpm 8cal 31/rpm 2.96/3.08kmph 29) 0.35km - 8:19(23:45/km) 137/146bpm 97cal 37/rpm 2.53/3.01kmph 30) 0.1km - 2:04(20:40/km) 129/143bpm 17cal 32/rpm 2.91/2.92kmph 31) 0km - 1(/km) 129/143bpm Add a comment	0.2mi, 5:34 Swimming - Pool Hotel pool 6 x 18m Split Summary === 1) 0.03km - 39(19:02/km) 6cal 26/rpm 3.15/3.62kmph 2) 0.07km - 1:20(19:37/km) 15cal 31/rpm 3.06/4.53kmph 3) 0.03km - 46(22:35/km) 10cal 25/rpm 2.66/2.7kmph 4) 0.03km - 45(21:58/km) 6cal 23/rpm 2.73/3.16kmph 5) 0.03km - 40(19:36/km) 6cal 24/rpm 3.06/3.58kmph 6) 0.03km - 45(21:57/km) 6cal 24/rpm 2.73/3.03kmph 7) 0.03km - 40(19:23/km) 6cal 24/rpm 3.1/3.53kmph Add a comment 0mi, 4:55 Cross-Training - Strengthening Add a comment 3.7mi, 10:08 Cycling - Spinning Hotel bike Split Summary === 1) 0km - 10:08(/km) 132/146bpm 126cal Add a comment 6.4mi, 59:12 Running - Cross Country Split Summary === 1) 1km - 5:17(5:17/km) 124/139bpm 59cal 11.36/12.66kmph 2) 1km - 5:04(5:04/km) 132/138bpm 66cal 11.83/13.07kmph 3) 1km - 5:21(5:21/km) 137/142bpm 71cal 11.21/11.69kmph 4) 1km - 6:14(6:14/km) 134/149bpm 79cal 9.64/12.09kmph 5) 1km - 6:30(6:30/km) 133/151bpm 77cal 9.23/12.52kmph 6) 1km - 6:38(6:38/km) 127/149bpm 67cal 9.04/11.76kmph 7) 1km - 5:44(5:44/km) 130/142bpm 64cal 10.47/12.64kmph 8) 1km - 6:04(6:04/km) 126/140bpm 59cal 9.89/13.85kmph 9) 1km - 5:39(5:39/km) 130/141bpm 60cal 10.61/14.81kmph 10) 1km - 5:02(5:02/km) 136/142bpm 62cal 11.93/13.37kmph 11) 0.37km - 1:38(4:28/km) 148/163bpm 23cal 13.42/15.75kmph Add a comment	6.5mi, 53:51 Running - Steady-State Run - River Avon into the wind, across via Anne Hathaways Cottage to Stratford Canal and back Windy but not raining Split Summary === 1) 1km - 5:28(5:28/km) 123/134bpm 63cal 10.96/11.86kmph 2) 1km - 5:19(5:19/km) 131/138bpm 67cal 11.28/12.36kmph 3) 1km - 5:16(5:16/km) 137/140bpm 69cal 11.41/12.12kmph 4) 1km - 5:22(5:22/km) 131/141bpm 64cal 11.17/12.66kmph 5) 1km - 5:15(5:15/km) 132/139bpm 62cal 11.44/12.56kmph 6) 1km - 5:14(5:14/km) 131/140bpm 59cal 11.48/12.7kmph 7) 1km - 5:00(5:00/km) 133/140bpm 59cal 11.99/13.33kmph 8) 1km - 5:06(5:06/km) 134/140bpm 59cal 11.77/13.17kmph 9) 1km - 4:44(4:44/km) 140/145bpm 61cal 12.69/13.64kmph 10) 1km - 5:05(5:05/km) 140/146bpm 64cal 11.81/13.57kmph 11) 0.43km - 2:03(4:46/km) 143/147bpm 27cal 12.6/16.63kmph Add a comment	1.9mi, 55:34 Swimming - Pool Swim 120x25m @ Harpenden - bit busy at times 500m, 5x100m drills, 5x100m fins, 500m arms, 5x100m IM, 500m mixed easy. Split Summary === 1) 0.25km - 4:36(18:25/km) 123/134bpm 48cal 31/rpm 3.26/3.39kmph 2) 0.25km - 4:30(17:59/km) 129/135bpm 51cal 30/rpm 3.34/3.79kmph 3) 0.1km - 1:38(16:22/km) 117/126bpm 12cal 31/rpm 3.67/3.92kmph 4) 0km - (/km) 117/126bpm 5) 0.1km - 1:40(16:39/km) 128/137bpm 17cal 30/rpm 3.6/3.85kmph 6) 0.1km - 1:51(18:26/km) 114/118bpm 14cal 30/rpm 3.25/3.43kmph 7) 0.1km - 1:50(18:16/km) 126/137bpm 17cal 30/rpm 3.29/3.7kmph 8) 0.1km - 1:43(17:12/km) 117/124bpm 13cal 30/rpm 3.49/3.56kmph 9) 0km - 3(/km) 117/124bpm 10) 0.1km - 1:54(18:56/km) 114/122bpm 12cal 11) 0km - 2(/km) 89/89bpm 12) 0.1km - 1:34(15:43/km) 131/142bpm 15cal 30/rpm 3.82/3.93kmph 13) 0km - 4(/km) 102/103bpm 14) 0.1km - 1:50(18:25/km) 116/126bpm 13cal 15) 0km - 2(/km) 83/83bpm 16) 0.1km - 1:36(15:59/km) 128/141bpm 14cal 30/rpm 3.75/4.06kmph 17) 0.05km - 1:00(20:05/km) 114/123bpm 5cal 24/rpm 2.99/3.23kmph 18) 0.05km - 52(17:11/km) 112/124bpm 4cal 24/rpm 3.49/3.95kmph 19) 0.5km - 9:08(18:15/km) 114/122bpm 60cal 31/rpm 3.29/3.74kmph 20) 0.1km - 2:05(20:53/km) 130/140bpm 20cal 30/rpm 2.87/3.79kmph 21) 0.1km - 1:56(19:19/km) 135/144bpm 20cal 34/rpm 3.11/3.99kmph 22) 0.1km - 1:58(19:40/km) 135/142bpm 20cal 32/rpm 3.05/3.98kmph 23) 0.1km - 1:58(19:35/km) 138/145bpm 21cal 31/rpm 3.06/4.03kmph 24) 0.05km - 1:02(20:33/km) 138/149bpm 11cal 29/rpm 2.92/3.65kmph 25) 0.05km - 53(17:40/km) 136/148bpm 9cal 34/rpm 3.39/4.03kmph 26) 0.25km - 4:49(19:16/km) 138/145bpm 55cal 35/rpm 3.11/3.56kmph 27) 0.25km - 5:02(20:07/km) 134/141bpm 54cal 35/rpm 2.98/3.42kmph Add a comment	9.4mi, 1:18:10 Running - Hill Work Run: Hill work - wet n windy - but pleased i have done it 2x full Tite Hill + 5x short steep bit Lots of road spray from cars - Lots of clothes on to protect form the cold wind/rain - jacket + leggings - all wet n heavy by the end... good training - first full set since May 18! Split Summary === 1) 1km - 5:11(5:11/km) 124/131bpm 61cal 11.57/12.34kmph 2) 1km - 5:18(5:18/km) 134/138bpm 69cal 11.31/11.96kmph 3) 1km - 5:04(5:04/km) 135/140bpm 66cal 11.83/12.5kmph 4) 1km - 5:30(5:30/km) 141/149bpm 74cal 10.92/12.46kmph 5) 1km - 5:44(5:44/km) 144/154bpm 79cal 10.48/12.09kmph 6) 1km - 5:03(5:03/km) 139/161bpm 64cal 11.89/14.81kmph 7) 1km - 5:06(5:06/km) 139/164bpm 60cal 11.76/13.87kmph 8) 1km - 5:25(5:25/km) 137/164bpm 61cal 11.08/11.94kmph 9) 1km - 5:11(5:11/km) 139/166bpm 60cal 11.57/14.03kmph 10) 1km - 5:35(5:35/km) 148/160bpm 76cal 10.75/13.51kmph 11) 1km - 5:22(5:22/km) 147/161bpm 74cal 11.2/11.89kmph 12) 1km - 4:54(4:54/km) 135/143bpm 49cal 12.24/13.28kmph 13) 1km - 4:41(4:41/km) 149/153bpm 66cal 12.8/13.2kmph 14) 1km - 4:34(4:34/km) 153/157bpm 66cal 13.14/14.54kmph 15) 1km - 4:42(4:42/km) 154/158bpm 69cal 12.77/14.08kmph 16) 0.19km - 50(4:19/km) 156/158bpm 12cal 13.88/14.11kmph Add a comment	10mi, 31:37 Cycling - Road Biking Split Summary === 1) 1km - 1:48(1:48/km) 129/138bpm 2) 1km - 1:39(1:39/km) 136/139bpm 3) 1km - 1:45(1:45/km) 138/141bpm 4) 1km - 1:41(1:41/km) 138/141bpm 5) 1km - 1:48(1:48/km) 139/146bpm 6) 1km - 2:03(2:03/km) 146/151bpm 7) 1km - 2:15(2:15/km) 146/154bpm 8) 1km - 2:18(2:18/km) 141/147bpm 9) 1km - 2:08(2:08/km) 141/146bpm 10) 1km - 2:05(2:05/km) 145/147bpm 11) 1km - 2:01(2:01/km) 148/152bpm 12) 1km - 2:00(2:00/km) 146/155bpm 13) 1km - 1:40(1:40/km) 154/157bpm 14) 1km - 1:51(1:51/km) 148/152bpm 15) 1km - 1:32(1:32/km) 152/160bpm 16) 1km - 2:58(2:58/km) 143/154bpm 17) 0.05km - 5(1:44/km) 126/127bpm Add a comment 10.6mi, 1:26:37 Running - Medium Long Run Split Summary === 1) 1km - 5:10(5:10/km) 126/132bpm 2) 1km - 5:08(5:08/km) 134/138bpm 3) 1km - 4:56(4:56/km) 136/141bpm 4) 1km - 5:00(5:00/km) 141/147bpm 5) 1km - 5:08(5:08/km) 143/145bpm 6) 1km - 5:07(5:07/km) 142/147bpm 7) 1km - 5:25(5:25/km) 142/147bpm 8) 1km - 5:13(5:13/km) 141/144bpm 9) 1km - 4:59(4:59/km) 143/146bpm 10) 1km - 5:08(5:08/km) 147/149bpm 11) 1km - 5:01(5:01/km) 147/151bpm 12) 1km - 5:16(5:16/km) 147/149bpm 13) 1km - 5:11(5:11/km) 149/152bpm 14) 1km - 5:08(5:08/km) 149/152bpm 15) 1km - 5:07(5:07/km) 150/152bpm 16) 1km - 4:42(4:42/km) 154/158bpm 17) 1km - 4:54(4:54/km) 159/161bpm 18) 0.02km - 4(3:48/km) 159/159bpm Add a comment
Sat 16th Mar Mar 16	Sun 17th Mar Mar 17	Mon 18th Mar Mar 18	Tue 19th Mar Mar 19	Wed 20th Mar Mar 20	Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22
-	1.9mi, 56:49 Swimming - Pool Swim 3k @ Inspire - good - endurance building 1k, 500m arm drills, 500m leg work, 1k w/paddles Split Summary === 1) 1km - 19:55(19:55/km) 129/141bpm 228cal 32/rpm 3.01/3.84kmph 2) 0.1km - 1:45(17:26/km) 115/122bpm 12cal 32/rpm 3.44/3.51kmph 3) 0.1km - 1:49(18:15/km) 133/142bpm 20cal 30/rpm 3.29/3.46kmph 4) 0.1km - 1:56(19:20/km) 120/126bpm 16cal 33/rpm 3.1/3.21kmph 5) 0.1km - 1:55(19:15/km) 133/142bpm 20cal 31/rpm 3.12/3.29kmph 6) 0.1km - 1:49(18:08/km) 114/118bpm 10cal 31/rpm 3.31/3.43kmph 7) 0km - 2(/km) 86/86bpm 8) 0.1km - 1:56(19:15/km) 115/123bpm 11cal 9) 0km - 2(/km) 115/123bpm 10) 0km - 2(/km) 115/123bpm 11) 0.1km - 1:35(15:50/km) 135/147bpm 16cal 31/rpm 3.79/3.9kmph 12) 0.1km - 1:52(18:42/km) 119/128bpm 13cal 13) 0km - 2(/km) 119/128bpm 14) 0.1km - 1:34(15:44/km) 138/150bpm 17cal 32/rpm 3.81/3.99kmph 15) 0.05km - 1:49(36:15/km) 131/134bpm 11cal 19/rpm 2.87/2.87kmph 16) 0.05km - 3(59/km) 110/111bpm 11cal 17) 0km - 2(/km) 79/79bpm 18) 1km - 18:41(18:41/km) 132/151bpm 195cal 32/rpm 3.21/3.52kmph 19) 0km - 1(/km) 132/151bpm Add a comment	10mi, 30:00 Cycling - Road Biking Add a comment 5mi, 45:00 Running - General Add a comment	6.3mi, 46:39 Running - Intervals Split Summary === 1) 1km - 5:26(5:26/km) 126/132bpm 2) 1km - 4:26(4:26/km) 141/151bpm 3) 1km - 4:35(4:35/km) 146/154bpm 4) 1km - 4:24(4:24/km) 150/156bpm 5) 1km - 4:25(4:25/km) 151/157bpm 6) 1km - 4:29(4:29/km) 152/157bpm 7) 1km - 4:38(4:38/km) 154/159bpm 8) 1km - 4:19(4:19/km) 157/161bpm 9) 1km - 4:38(4:38/km) 153/160bpm 10) 1km - 4:38(4:38/km) 155/160bpm 11) 0.19km - 41(3:41/km) 158/159bpm Add a comment	3.7mi, 30:35 Running - Recovery Run 5k rec run last 1k faster Via the Post Office to post some my new shoes back... Split Summary === 1) 1km - 5:11(5:11/km) 127/145bpm 58cal 11.56/13.81kmph 2) 1km - 5:24(5:24/km) 138/147bpm 71cal 11.12/12.8kmph 3) 1km - 5:12(5:12/km) 136/139bpm 69cal 11.53/12.16kmph 4) 1km - 5:18(5:18/km) 136/142bpm 68cal 11.3/12.19kmph 5) 1km - 5:10(5:10/km) 139/142bpm 68cal 11.61/12.36kmph 6) 1km - 4:14(4:14/km) 153/159bpm 62cal 14.19/15.28kmph 7) 0.02km - 6(4:04/km) 158/159bpm 1cal 14.75/14.11kmph Add a comment 2.7mi, 9:47 Cycling - Road Biking Split Summary === 1) 4.31km - 9:47(2:16/km) 157/182bpm 97cal 81/115rpm 26.46/39.84kmph Add a comment 1.6mi, 47:27 Swimming - Pool Split Summary === 1) 0.5km - 9:34(19:08/km) 129/137bpm 108cal 30/rpm 3.14/3.46kmph 2) 0.1km - 1:47(17:49/km) 115/121bpm 13cal 29/rpm 3.37/3.66kmph 3) 0.1km - 1:49(18:14/km) 125/133bpm 18cal 28/rpm 3.29/3.55kmph 4) 0.1km - 1:58(19:45/km) 114/119bpm 14cal 31/rpm 3.04/3.26kmph 5) 0.1km - 2:00(19:56/km) 128/134bpm 21cal 30/rpm 3.01/3.49kmph 6) 0.1km - 1:44(17:18/km) 117/123bpm 13cal 30/rpm 3.47/3.55kmph 7) 0km - 5(/km) 85/86bpm 8) 0.1km - 1:52(18:39/km) 112/119bpm 10cal 9) 0km - 5(/km) 87/87bpm 10) 0.05km - 48(16:05/km) 115/124bpm 5cal 29/rpm 3.73/3.97kmph 11) 0.05km - 48(15:59/km) 121/132bpm 6cal 29/rpm 3.75/4.16kmph 12) 0km - 5(/km) 76/76bpm 13) 0.1km - 1:51(18:30/km) 113/124bpm 10cal 14) 0km - 3(/km) 95/95bpm 15) 0.1km - 1:39(16:27/km) 126/139bpm 14cal 30/rpm 3.65/4.09kmph 16) 0.1km - 2:04(20:36/km) 113/121bpm 12cal 17) 0km - 5(/km) 82/82bpm 18) 0.5km - 9:26(18:52/km) 111/119bpm 55cal 30/rpm 3.18/3.37kmph 19) 0.1km - 2:13(22:11/km) 128/137bpm 22cal 32/rpm 2.7/3.91kmph 20) 0.1km - 1:47(17:48/km) 131/144bpm 17cal 31/rpm 3.37/3.76kmph 21) 0.1km - 2:02(20:20/km) 135/143bpm 22cal 32/rpm 2.95/4.63kmph 22) 0.1km - 1:47(17:49/km) 135/146bpm 19cal 30/rpm 3.37/3.81kmph 23) 0.1km - 1:55(19:11/km) 140/150bpm 21cal 32/rpm 3.13/4.34kmph 24) 0km - 1(/km) 140/150bpm Add a comment 5.4mi, 19:55 Cycling - Road Biking to and from and too the pool Split Summary === 1) 5km - 11:32(2:18/km) 121/143bpm 87cal 78/105rpm 26.03/34.33kmph 2) 3.72km - 8:23(2:15/km) 120/143bpm 56cal 77/105rpm 26.63/36.55kmph Add a comment	9.4mi, 28:01 Cycling - General Bike - short lunch loop - more breezy than I expected Split Summary === 1) 5km - 9:11(1:50/km) 139/150bpm 92cal 82/108rpm 32.64/41.58kmph 2) 5km - 9:42(1:56/km) 147/155bpm 104cal 83/106rpm 30.92/54.55kmph 3) 5km - 8:58(1:48/km) 150/157bpm 97cal 84/104rpm 33.45/44.17kmph 4) 0.1km - 10(1:38/km) 147/149bpm 1cal 98/100rpm 36.65/36.21kmph Add a comment 9.7mi, 1:19:42 Running - Hill Work Run: Hill work - nice out today - easing tight calf muscles... 2x full Tite Hill for endurance + 5x short steep bit for strength - the hill was busy with runners today... Split Summary === 1) 1km - 5:25(5:25/km) 126/133bpm 66cal 11.07/11.99kmph 2) 1km - 5:09(5:09/km) 133/136bpm 67cal 11.67/12.63kmph 3) 1km - 5:01(5:01/km) 135/141bpm 66cal 11.97/12.83kmph 4) 1km - 5:12(5:12/km) 139/149bpm 70cal 11.53/12.29kmph 5) 1km - 5:33(5:33/km) 148/157bpm 80cal 10.82/11.83kmph 6) 1km - 5:36(5:36/km) 139/163bpm 71cal 10.71/14.31kmph 7) 1km - 4:58(4:58/km) 137/165bpm 57cal 12.06/15.59kmph 8) 0.19km - 56(4:57/km) 162/165bpm 14cal 12.11/12.46kmph 9) 1km - 5:07(5:07/km) 137/165bpm 56cal 11.74/12.6kmph 10) 1km - 4:52(4:52/km) 138/166bpm 56cal 12.31/13.17kmph 11) 1km - 5:41(5:41/km) 151/161bpm 81cal 10.57/13.53kmph 12) 0.81km - 4:18(5:20/km) 148/159bpm 60cal 11.26/11.99kmph 13) 1km - 4:48(4:48/km) 138/148bpm 55cal 12.51/13.86kmph 14) 1km - 4:58(4:58/km) 145/150bpm 67cal 12.07/12.77kmph 15) 1km - 4:40(4:40/km) 149/160bpm 66cal 12.84/15.05kmph 16) 1km - 5:12(5:12/km) 149/161bpm 73cal 11.54/15.38kmph 17) 0.53km - 2:15(4:15/km) 155/157bpm 33cal 14.14/14.61kmph Add a comment	-

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

Richard-M M45

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