Welcome To Fetcheveryone

Our awesome training log doesn't hide its best features behind a paywall. Search thousands of events, get advice, play games, measure routes, and more! Join our friendly community of runners, cyclists, and swimmers.

Click here to get started

Already a Fetchie? Sign in here

Richard-M M45

About

Race Times

All Races

Mileage

Training

Blog

Richard-M supports Fetcheveryone! Find out how here

Harpenden Arrows

Races
148
Miles
8725
Miles
660
Miles
16293
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)

Race Standard

Cake (25)

Current Status

pending... running and managing aches, niggles.

Planned Races

28 Aug 19	Affinity Water Hatfield 5k series 1
01 Sep 19	Dunstable Downs Challenge - 20 Mile
11 Sep 19	Affinity Water Hatfield 5k series 2
25 Sep 19	Affinity Water Hatfield 5k series 3
20 Oct 19	Abingdon Marathon

Best Badges

This user has collected 110 badges.

See available badges

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, Sub-20 5k, Swimmers, UTMOST

2019 Targets

BIKE
2000
RUN
1500
SWIM
93

Set your targets for 2019

Member of the Month

Is this person training well, or maybe making a great contribution to Fetch? Nominate them for our monthly award, and one lucky winner gets £70 of goodies from our lovely sponsor!

Visit our nominations page

Do You Know This User?

You can now collect virtual stickers for each Fetchie you've met in real life.

Add this Fetchie to your stickerbook

Buddies

Dist	Races	PB	WB	2012	2013	2014	2015	2016	2017	2018	2019
1mi	3	5:59 5:59/mi	68.68		6:12 64.76	6:42 59.93			5:59 68.68
5km	55	19:30 6:17/mi	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	21:23 67.88
5mi	15	38:21 7:40/mi	59.72		38:21 59.72
10km	31	41:11 6:38/mi	72.78	53:11 54.23	46:15 62.36	42:22 69.12	42:32 69.38	41:18 72.01	41:11 72.78	42:01 71.34	42:32 71.02
10mi	10	1:08:28 6:51/mi	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 6:54/mi	72.19			1:34:29 67.41	1:33:53 68.40	1:33:24 69.32	1:30:26 72.19	1:35:43 68.20
26km	2	2:13:51 8:17/mi	58.77		2:13:51 58.69	2:14:47 58.77
16.5mi	1	5:34:00 20:15/mi	25.26								5:34:00 25.26
17mi	3	2:07:30 7:30/mi	67.03				2:11:31 63.91		2:07:30 67.03	2:08:41 66.98
20mi	2	2:33:55 7:42/mi	65.32				2:39:10 62.12		2:33:55 65.32
20.8mi	1	3:05:44 8:56/mi	56.78						3:05:44 56.78
26.2mi	3	3:38:32 8:20/mi	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	4.1	10.7	8.3	0	0	0	0	111.3
2019	33	87	141	127	54	151	128	106	0	0	0	0	826
2019	85	209	168	233	187	139	319	119	0	0	0	0	1460
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

Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29	Tue 30th Jul Jul 30	Wed 31st Jul Jul 31
1.3mi, 50:35 Swimming - Open Water OW Swim -2 laps in reverse at Denham Water 26C - sooo warm - lovely - perfect on such a hot day... No wet suit obvs. Later start after Hillingdon Aquathon Split Summary === 1) 0.5km - 11:47(23:34/km) 131/153bpm 131cal 27/35rpm 2.55/3.43kmph 2) 0.5km - 11:49(23:37/km) 136/152bpm 141cal 31/42rpm 2.54/3.3kmph 3) 0.5km - 12:44(25:28/km) 131/148bpm 131cal 31/39rpm 2.35/3.32kmph 4) 0.5km - 12:48(25:36/km) 133/144bpm 136cal 30/35rpm 2.34/3.1kmph 5) 0.04km - 1:27(35:16/km) 129/133bpm 12cal 21/33rpm 1.7/2.18kmph Add a comment 8.1mi, 1:00:46 Running - Tempo Run: meant to be 8M steady, more like tempo - warm - blackberries almost ready but a bit tart legs died at 10k knackered after bad nights sleep Split Summary === 1) 1km - 5:09(5:09/km) 143/148bpm 67cal 11.66/13.27kmph 2) 1km - 4:40(4:40/km) 145/151bpm 62cal 12.87/13.33kmph 3) 1km - 4:35(4:35/km) 143/153bpm 59cal 13.1/14.28kmph 4) 1km - 4:34(4:34/km) 136/146bpm 55cal 13.11/14.64kmph 5) 1km - 4:14(4:14/km) 139/143bpm 53cal 14.15/15.52kmph 6) 1km - 4:43(4:43/km) 141/147bpm 60cal 12.74/14.99kmph 7) 1km - 4:29(4:29/km) 144/152bpm 58cal 13.36/14.28kmph 8) 1km - 4:35(4:35/km) 149/158bpm 62cal 13.08/14.28kmph 9) 1km - 4:40(4:40/km) 146/157bpm 61cal 12.86/13.81kmph 10) 1km - 4:45(4:45/km) 148/154bpm 63cal 12.64/13.07kmph 11) 1km - 4:39(4:39/km) 151/156bpm 63cal 12.92/13.81kmph 12) 1km - 4:54(4:54/km) 153/160bpm 68cal 12.24/12.97kmph 13) 1km - 4:42(4:42/km) 156/161bpm 67cal 12.77/13.54kmph 14) 0.03km - 7(4:14/km) 160/161bpm 1cal 14.16/13.54kmph Add a comment	10mi, 29:07 Cycling - Road Biking Bike: Chertsey loop - medium effort on not so tired legs Testing the new cadence sensor on my rest day - ahem... Humid Split Summary === 1) 5km - 8:54(1:47/km) 187cal 78/144rpm 33.72/39.64kmph 2) 5km - 9:29(1:54/km) 180cal 81/107rpm 31.65/39.47kmph 3) 5km - 8:38(1:44/km) 179cal 79/107rpm 34.75/43.3kmph 4) 1.04km - 2:07(2:02/km) 35cal 71/113rpm 29.46/40.91kmph Add a comment	-	13.1mi, 1:42:14 Running - Long Run Run: KImpton Hills in the rain - kinda enjoyed that - pushed a bit Average pace nearly @ MP is OK on those hills but legs are tight... but still able to push lots of wet bikes out plus a few runners Split Summary === 1) 1km - 5:16(5:16/km) 134/147bpm 64cal 11.38/12.84kmph 2) 1km - 4:55(4:55/km) 137/144bpm 62cal 12.21/12.62kmph 3) 1km - 5:05(5:05/km) 141/152bpm 64cal 11.82/13.99kmph 4) 1km - 4:44(4:44/km) 147/156bpm 64cal 12.66/15.54kmph 5) 1km - 4:34(4:34/km) 144/148bpm 59cal 13.16/15.27kmph 6) 1km - 4:38(4:38/km) 146/148bpm 61cal 12.95/13.33kmph 7) 1km - 4:34(4:34/km) 145/147bpm 60cal 13.11/13.98kmph 8) 1km - 4:59(4:59/km) 145/157bpm 62cal 12.04/12.97kmph 9) 1km - 5:01(5:01/km) 151/158bpm 68cal 11.97/12.73kmph 10) 1km - 4:45(4:45/km) 148/151bpm 62cal 12.62/13.14kmph 11) 1km - 4:44(4:44/km) 146/150bpm 60cal 12.7/13.38kmph 12) 1km - 4:48(4:48/km) 143/150bpm 56cal 12.49/13.47kmph 13) 1km - 4:37(4:37/km) 144/148bpm 57cal 13.01/14.55kmph 14) 1km - 5:31(5:31/km) 148/156bpm 68cal 10.89/13.86kmph 15) 1km - 4:42(4:42/km) 146/149bpm 59cal 12.74/15.02kmph 16) 1km - 4:33(4:33/km) 143/152bpm 48cal 13.17/14.32kmph 17) 1km - 5:02(5:02/km) 149/154bpm 64cal 11.9/13.55kmph 18) 1km - 4:38(4:38/km) 142/147bpm 46cal 12.93/13.91kmph 19) 1km - 5:11(5:11/km) 149/152bpm 66cal 11.58/12.9kmph 20) 1km - 4:40(4:40/km) 148/152bpm 55cal 12.84/14.01kmph 21) 1km - 4:36(4:36/km) 154/160bpm 62cal 13.05/13.81kmph 22) 0.14km - 40(4:48/km) 155/156bpm 9cal 12.5/12.97kmph Add a comment	-	-	0.3mi, 11:10 Swimming - Open Water OW Swim - Hotel Pool - GPS trace is rubbish - at least 500m,,, Split Summary === 1) 0.31km - 11:10(36:27/km) 83cal 28/35rpm 1.65/24.99kmph Add a comment
Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5	Tue 6th Aug Aug 6	Wed 7th Aug Aug 7
5.4mi, 56:35 Running - Hill Work Run: Madeira Hill work - Pica da Cruz - Humid - HILLY! Oh my quads... Could not do planned route due it being a military base,,,, Split Summary === 1) 1km - 6:02(6:02/km) 121/138bpm 63cal 9.95/12kmph 2) 1km - 6:06(6:06/km) 132/141bpm 73cal 9.82/12.1kmph 3) 1km - 7:41(7:41/km) 137/152bpm 93cal 7.81/12.16kmph 4) 1km - 6:52(6:52/km) 146/153bpm 92cal 8.73/11.35kmph 5) 1km - 5:35(5:35/km) 132/150bpm 56cal 10.76/13.31kmph 6) 1km - 6:08(6:08/km) 141/157bpm 70cal 9.77/14.18kmph 7) 1km - 6:14(6:14/km) 130/142bpm 56cal 9.62/12.29kmph 8) 1km - 7:03(7:03/km) 127/139bpm 57cal 8.52/12.06kmph 9) 0.76km - 4:54(6:29/km) 141/155bpm 56cal 9.26/13.74kmph Add a comment	5.5mi, 53:48 Running - Recovery Run Recovery Run to next village Camera dos Lobos Flat ish! Humid Bit tricky running over the stony beach where there was no path Split Summary === 1) 1km - 7:50(7:50/km) 124/138bpm 84cal 7.66/11.12kmph 2) 1km - 7:09(7:09/km) 145/159bpm 94cal 8.4/15.6kmph 3) 1km - 5:33(5:33/km) 148/156bpm 74cal 10.81/12.39kmph 4) 1km - 5:14(5:14/km) 138/149bpm 62cal 11.47/12.39kmph 5) 1km - 6:34(6:34/km) 131/146bpm 63cal 9.13/12.43kmph 6) 1km - 5:24(5:24/km) 125/141bpm 44cal 11.1/12.43kmph 7) 1km - 5:08(5:08/km) 137/141bpm 58cal 11.69/12.5kmph 8) 1km - 6:34(6:34/km) 133/143bpm 62cal 9.13/12.43kmph 9) 0.79km - 4:22(5:29/km) 139/152bpm 49cal 10.93/11.52kmph Add a comment	0.1mi, 6:59 Swimming - Open Water Hotel outdoor pool Split Summary === 1) 0.22km - 6:59(31:33/km) 41cal 24/38rpm 1.9/5.16kmph Add a comment 0.1mi, 14:46 Swimming - Open Water POrto MOniz rock pool - sea swimSplit Summary === 1) 0.23km - 14:46(1:04:40/km) 43cal 18/42rpm 0.93/8.68kmph Add a comment 6.9mi, 58:02 Running - Tempo Run: bit of tempo/few intervals... to Funchal out n back To see the FIA European Rally Cross cars humid... before the sun was up... Split Summary === 1) 1km - 5:36(5:36/km) 122/137bpm 59cal 10.71/12.42kmph 2) 1km - 5:51(5:51/km) 133/145bpm 70cal 10.27/12.6kmph 3) 1km - 5:08(5:08/km) 136/143bpm 62cal 11.7/13.04kmph 4) 1km - 5:01(5:01/km) 127/137bpm 51cal 11.94/12.77kmph 5) 1km - 4:40(4:40/km) 136/147bpm 53cal 12.87/14.21kmph 6) 1km - 4:56(4:56/km) 134/144bpm 54cal 12.18/13.67kmph 7) 1km - 4:55(4:55/km) 137/149bpm 55cal 12.2/15.12kmph 8) 1km - 5:44(5:44/km) 143/153bpm 72cal 10.46/13.1kmph 9) 1km - 5:10(5:10/km) 137/143bpm 57cal 11.62/12.87kmph 10) 1km - 5:05(5:05/km) 137/146bpm 56cal 11.8/13.94kmph 11) 1km - 5:23(5:23/km) 144/156bpm 66cal 11.14/13.81kmph 12) 0.11km - 34(4:57/km) 147/147bpm 7cal 12.12/13.6kmph Add a comment	0.4mi, 12:35 Swimming - Open Water Hotel pool Split Summary === 1) 0.5km - 11:09(22:18/km) 100cal 23/38rpm 2.69/9.44kmph 2) 0.07km - 1:26(20:23/km) 13cal 22/46rpm 2.94/5.47kmph Add a comment 0.2mi, 11:33 Swimming - Open Water Short sea Swim - off a caterman in the North Atlantic off Madeira Failed to spot any dolphins / whales, did see a turtle... But boat was great and swim good - no fish... Mix of swim and dive. Split Summary === 1) 0.29km - 11:33(40:01/km) 58cal 18/44rpm 1.5/16.06kmph Add a comment 6.9mi, 57:46 Running - Steady-State Run - Funchal again - slightly faster but ot much :/ Thousand reasons to not run but i went anyway... Split Summary === 1) 1km - 5:31(5:31/km) 125/139bpm 60cal 10.89/11.92kmph 2) 1km - 5:33(5:33/km) 131/148bpm 67cal 10.8/12.63kmph 3) 1km - 5:10(5:10/km) 134/148bpm 62cal 11.63/12.77kmph 4) 1km - 4:57(4:57/km) 131/139bpm 56cal 12.12/12.73kmph 5) 1km - 4:53(4:53/km) 134/143bpm 55cal 12.3/13.6kmph 6) 1km - 4:49(4:49/km) 140/144bpm 60cal 12.47/13.6kmph 7) 1km - 4:48(4:48/km) 144/147bpm 61cal 12.48/13.2kmph 8) 1km - 5:37(5:37/km) 149/156bpm 75cal 10.68/13.64kmph 9) 1km - 5:02(5:02/km) 143/149bpm 63cal 11.91/12.73kmph 10) 1km - 5:25(5:25/km) 142/151bpm 64cal 11.08/13.53kmph 11) 1km - 5:21(5:21/km) 146/161bpm 67cal 11.21/13.5kmph 12) 0.15km - 40(4:34/km) 150/152bpm 8cal 13.13/13.74kmph Add a comment	7.5mi, 18:53 Cycling - Turbo Trainer Hotel gym bike - indoor Split Summary === 1) 0km - 18:53(/km) 130/158bpm 147cal Add a comment 0.4mi, 3:32 Running - Treadmill Hotel treadmill - waiting for the bike Split Summary === 1) 0.69km - 3:32(5:07/km) 130/144bpm 42cal 11.71/13.27kmph Add a comment 0.1mi, 2:24 Swimming - Open Water Split Summary === 1) 0.09km - 2:24(26:34/km) 16cal 18/38rpm 2.26/5.54kmph Add a comment 6.9mi, 55:47 Running - Tempo Split Summary Funchal faster === 1) 1km - 5:32(5:32/km) 121/137bpm 59cal 10.84/12.16kmph 2) 1km - 5:28(5:28/km) 130/146bpm 64cal 10.99/12.6kmph 3) 1km - 5:10(5:10/km) 135/145bpm 63cal 11.6/12.36kmph 4) 1km - 4:53(4:53/km) 131/145bpm 55cal 12.3/13.2kmph 5) 1km - 4:26(4:26/km) 147/152bpm 60cal 13.51/14.08kmph 6) 1km - 4:46(4:46/km) 143/153bpm 61cal 12.58/14.31kmph 7) 1km - 4:24(4:24/km) 153/156bpm 61cal 13.63/13.94kmph 8) 1km - 5:40(5:40/km) 150/162bpm 77cal 10.58/13.94kmph 9) 1km - 4:46(4:46/km) 149/153bpm 64cal 12.59/13.51kmph 10) 1km - 4:58(4:58/km) 146/155bpm 63cal 12.09/13.94kmph 11) 1km - 5:04(5:04/km) 152/162bpm 69cal 11.85/14.14kmph 12) 0.15km - 40(4:27/km) 155/156bpm 9cal 13.49/14.41kmph Add a comment	1.2mi, 47:17 Swimming - Open Water Sea swim Platform to rock is 1.1km. Split Summary === 1) 0.5km - 9:58(19:56/km) 96cal 30/36rpm 3.01/14.37kmph 2) 0.5km - 18:34(37:07/km) 100cal 29/40rpm 1.62/38.96kmph 3) 0.08km - 18:46(3:45:22/km) 16cal 30/44rpm 0.27/9.12kmph Add a comment 5.7mi, 58:05 Running - Hill Work Run: Hill work: Pico da Buxo - NOT - another hill owned by the military... Quads survived... Split Summary === 1) 1km - 6:09(6:09/km) 123/139bpm 67cal 9.76/11.32kmph 2) 1km - 7:32(7:32/km) 136/145bpm 94cal 7.96/11.39kmph 3) 1km - 8:01(8:01/km) 140/155bpm 101cal 7.48/11.52kmph 4) 1km - 7:50(7:50/km) 119/132bpm 63cal 7.66/11.72kmph 5) 1km - 5:29(5:29/km) 121/126bpm 47cal 10.96/12.8kmph 6) 1km - 6:42(6:42/km) 112/118bpm 49cal 8.96/11.15kmph 7) 1km - 5:37(5:37/km) 119/135bpm 48cal 10.69/12.77kmph 8) 1km - 4:51(4:51/km) 140/146bpm 59cal 12.38/14.38kmph 9) 1km - 5:16(5:16/km) 142/158bpm 66cal 11.4/13.44kmph 10) 0.13km - 40(4:56/km) 146/146bpm 8cal 12.18/12.83kmph Add a comment	-
Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12	Tue 13th Aug Aug 13	Wed 14th Aug Aug 14
7.2mi, 1:02:33 Running - Cross Country Club trail run, one magic mile effort Split Summary === 1) 1km - 5:33(5:33/km) 119/128bpm 57cal 10.83/11.89kmph 2) 1km - 5:47(5:47/km) 132/149bpm 68cal 10.36/12.26kmph 3) 1km - 5:22(5:22/km) 140/150bpm 68cal 11.18/12.43kmph 4) 1km - 5:19(5:19/km) 134/144bpm 62cal 11.27/13.46kmph 5) 1km - 6:14(6:14/km) 134/152bpm 69cal 9.63/12.43kmph 6) 1km - 5:30(5:30/km) 135/144bpm 61cal 10.93/12.93kmph 7) 1km - 5:47(5:47/km) 133/146bpm 62cal 10.39/12.62kmph 8) 1km - 5:28(5:28/km) 128/136bpm 51cal 10.97/11.69kmph 9) 1km - 5:00(5:00/km) 135/158bpm 50cal 12/17.16kmph 10) 1km - 3:57(3:57/km) 164/168bpm 59cal 15.18/17.27kmph 11) 1km - 5:34(5:34/km) 146/167bpm 66cal 10.77/14.91kmph 12) 0.57km - 3:02(5:22/km) 152/158bpm 41cal 11.2/11.66kmph Add a comment 19.3mi, 56:59 Cycling - Road Biking Bike: Home to collect freshly serviced bike - feels good Bit breezy Harpenden Cycles did a good job Split Summary === 1) 5km - 9:23(1:53/km) 138/150bpm 91cal 85/98rpm 31.95/39.7kmph 2) 5km - 8:40(1:44/km) 141/155bpm 80cal 81/144rpm 34.64/65.17kmph 3) 5km - 8:57(1:47/km) 145/149bpm 85cal 86/109rpm 33.51/51.09kmph 4) 5km - 8:35(1:43/km) 148/153bpm 85cal 82/100rpm 34.95/41.75kmph 5) 5km - 10:53(2:11/km) 144/157bpm 90cal 82/105rpm 27.55/48.03kmph 6) 5km - 8:25(1:41/km) 143/152bpm 66cal 83/109rpm 35.64/52.57kmph 7) 1.08km - 2:05(1:56/km) 140/146bpm 14cal 81/102rpm 31.02/37.42kmph Add a comment	1.9mi, 57:31 Swimming - Pool Swim - 3k 60x50m @ Inspire 50m pool hardwork... 500m, 5x100m drills, 5x100 fins/float, 500m arms only, 10x50faster, 500m mixed easy ish pace Split Summary === 1) 0.5km - 9:57(19:54/km) 96cal 31/rpm 3.02/3.18kmph 2) 0.1km - 1:51(18:29/km) 20cal 31/rpm 3.25/3.34kmph 3) 0.1km - 1:58(19:41/km) 19cal 29/rpm 3.05/3.21kmph 4) 0.1km - 2:00(20:04/km) 19cal 32/rpm 2.99/3.12kmph 5) 0.1km - 2:01(20:11/km) 19cal 31/rpm 2.97/3.2kmph 6) 0.1km - 1:48(17:57/km) 20cal 32/rpm 3.34/3.48kmph 7) 0.1km - 1:56(19:24/km) 20cal 8) 0km - 2(/km) 9) 0km - 10(/km) 10) 0.1km - 2(20/km) 11) 0km - 1(/km) 12) 0.1km - 1(10/km) 13) 0km - 15(/km) 14) 0.1km - 1:40(16:43/km) 15) 0km - 1(/km) 16) 0km - 1(/km) 17) 0.1km - 1:34(15:45/km) 20cal 32/rpm 3.81/3.95kmph 18) 0km - 5(/km) 19) 0.1km - 1:56(19:16/km) 20) 0km - 2(/km) 21) 0.5km - 10:22(20:45/km) 91cal 32/rpm 2.89/3.03kmph 22) 0.05km - 50(16:49/km) 10cal 31/rpm 3.57/3.57kmph 23) 0.05km - 54(17:50/km) 10cal 31/rpm 3.36/3.36kmph 24) 0.05km - 53(17:49/km) 10cal 31/rpm 3.37/3.37kmph 25) 0.05km - 52(17:25/km) 10cal 32/rpm 3.45/3.45kmph 26) 0.05km - 54(18:02/km) 10cal 32/rpm 3.33/3.33kmph 27) 0.05km - 53(17:33/km) 10cal 33/rpm 3.42/3.42kmph 28) 0.05km - 53(17:42/km) 10cal 33/rpm 3.39/3.39kmph 29) 0.05km - 54(17:56/km) 10cal 33/rpm 3.34/3.34kmph 30) 0.05km - 51(17:02/km) 10cal 33/rpm 3.52/3.52kmph 31) 0.05km - 55(18:12/km) 10cal 33/rpm 3.3/3.3kmph 32) 0.5km - 10:57(21:55/km) 107cal 36/rpm 2.74/2.94kmph Add a comment	-	20.7mi, 2:49:16 Running - Long Run Long Run: Up the Downs n back headwind on way out, pushed a little on the return trying to keep MP or better... Split Summary === 1) 1km - 5:10(5:10/km) 133/145bpm 60cal 11.61/12.63kmph 2) 1km - 4:56(4:56/km) 143/145bpm 65cal 12.15/12.63kmph 3) 1km - 5:02(5:02/km) 142/146bpm 66cal 11.93/12.39kmph 4) 1km - 4:56(4:56/km) 144/147bpm 65cal 12.16/12.83kmph 5) 1km - 4:49(4:49/km) 140/145bpm 61cal 12.43/12.97kmph 6) 1km - 5:20(5:20/km) 139/149bpm 63cal 11.25/12.91kmph 7) 1km - 5:49(5:49/km) 145/155bpm 74cal 10.31/12.73kmph 8) 1km - 5:04(5:04/km) 142/148bpm 62cal 11.85/12.93kmph 9) 1km - 5:03(5:03/km) 144/149bpm 62cal 11.89/12.81kmph 10) 1km - 5:49(5:49/km) 144/149bpm 72cal 10.3/11.79kmph 11) 1km - 5:14(5:14/km) 137/147bpm 55cal 11.48/12.16kmph 12) 1km - 5:24(5:24/km) 145/149bpm 68cal 11.12/11.89kmph 13) 1km - 5:18(5:18/km) 147/152bpm 68cal 11.32/12.46kmph 14) 1km - 5:11(5:11/km) 148/150bpm 67cal 11.59/12.46kmph 15) 1km - 5:00(5:00/km) 143/151bpm 56cal 11.98/13.04kmph 16) 1km - 5:23(5:23/km) 143/147bpm 59cal 11.13/11.82kmph 17) 1km - 5:19(5:19/km) 148/153bpm 66cal 11.28/13.16kmph 18) 1km - 5:30(5:30/km) 148/152bpm 68cal 10.92/12.66kmph 19) 1km - 5:30(5:30/km) 146/154bpm 59cal 10.91/12.41kmph 20) 1km - 4:53(4:53/km) 140/144bpm 42cal 12.29/12.73kmph 21) 1km - 5:01(5:01/km) 144/148bpm 51cal 11.96/13.94kmph 22) 1km - 4:29(4:29/km) 150/152bpm 55cal 13.38/13.94kmph 23) 1km - 4:40(4:40/km) 152/155bpm 60cal 12.86/13.98kmph 24) 1km - 4:39(4:39/km) 154/156bpm 61cal 12.92/13.34kmph 25) 1km - 4:36(4:36/km) 156/158bpm 62cal 13.05/13.51kmph 26) 1km - 4:58(4:58/km) 150/157bpm 57cal 12.09/13.13kmph 27) 1km - 5:08(5:08/km) 150/154bpm 60cal 11.7/13.5kmph 28) 1km - 4:55(4:55/km) 153/157bpm 62cal 12.19/12.94kmph 29) 1km - 5:58(5:58/km) 147/157bpm 60cal 10.06/13.24kmph 30) 1km - 5:07(5:07/km) 150/157bpm 56cal 11.71/13.07kmph 31) 1km - 4:43(4:43/km) 155/159bpm 63cal 12.72/13.24kmph 32) 1km - 4:38(4:38/km) 155/159bpm 61cal 12.95/13.61kmph 33) 1km - 4:34(4:34/km) 161/164bpm 65cal 13.15/13.44kmph 34) 0.26km - 1:10(4:35/km) 165/166bpm 17cal 13.08/13.47kmph Add a comment	0mi, 21:02 Cross-Training - Gym Hips tums bums - gym class Split Summary === 1) 0km - 21:02(/km) 99/178bpm 83cal Add a comment 1.7mi, 50:13 Swimming - Pool Swim: 2.7k / 108x25m @ Egham - recovery for legs... late start 500m, 5x100m drills, 5x100 fins/float, 500m arms only, 5x100m 3*100m IM< 2x10m faster, 200m easy Split Summary === 1) 0.25km - 4:36(18:25/km) 130/140bpm 49cal 31/rpm 3.26/3.56kmph 2) 0.25km - 4:38(18:33/km) 137/143bpm 54cal 32/rpm 3.23/3.56kmph 3) 0.1km - 1:44(17:24/km) 121/128bpm 14cal 31/rpm 3.45/3.5kmph 4) 0.1km - 1:50(18:19/km) 133/138bpm 20cal 30/rpm 3.28/3.5kmph 5) 0.1km - 1:54(19:00/km) 120/124bpm 16cal 32/rpm 3.16/3.25kmph 6) 0.1km - 1:53(18:46/km) 130/141bpm 18cal 31/rpm 3.2/3.43kmph 7) 0.1km - 1:46(17:39/km) 122/125bpm 15cal 31/rpm 3.4/3.59kmph 8) 0.1km - 1:47(17:47/km) 129/135bpm 16cal 9) 0km - 1(/km) 129/135bpm 10) 0.1km - 1:30(15:01/km) 145/154bpm 17cal 33/rpm 3.99/4.2kmph 11) 0.1km - 1:50(18:18/km) 122/126bpm 14cal 12) 0km - 1(/km) 122/126bpm 13) 0.1km - 1:30(14:59/km) 140/153bpm 15cal 31/rpm 4/4.14kmph 14) 0.1km - 1:50(18:23/km) 121/126bpm 13cal 15) 0km - 4(/km) 85/85bpm 16) 0.5km - 9:37(19:14/km) 117/122bpm 60cal 31/rpm 3.12/3.29kmph 17) 0.1km - 2:03(20:27/km) 135/142bpm 20cal 33/rpm 2.93/3.93kmph 18) 0.1km - 1:52(18:37/km) 132/143bpm 17cal 31/rpm 3.22/3.39kmph 19) 0.1km - 2:01(20:09/km) 141/147bpm 23cal 35/rpm 2.98/3.87kmph 20) 0.1km - 1:50(18:16/km) 137/148bpm 18cal 32/rpm 3.28/3.95kmph 21) 0.1km - 1:56(19:20/km) 141/149bpm 21cal 35/rpm 3.1/4.25kmph 22) 0.2km - 4:00(20:00/km) 135/142bpm 41cal 34/rpm 3/3.31kmph 23) 0km - 1(/km) 135/142bpm Add a comment 4.3mi, 14:53 Cycling - Road Biking Split Summary === 1) 5km - 11:27(2:17/km) 124/131bpm 110cal 74/221rpm 26.2/37.15kmph Add a comment	21.3mi, 1:05:26 Cycling - Road Biking Ascot WGP Longcorss Split Summary === 1) 5km - 10:58(2:12/km) 139/160bpm 106cal 79/103rpm 27.37/34.77kmph 2) 5km - 9:15(1:51/km) 135/148bpm 81cal 80/103rpm 32.43/43.77kmph 3) 5km - 11:10(2:14/km) 143/157bpm 104cal 82/112rpm 26.87/44.78kmph 4) 5km - 9:07(1:49/km) 138/153bpm 71cal 81/107rpm 32.92/45.99kmph 5) 5km - 8:52(1:46/km) 146/154bpm 82cal 86/110rpm 33.85/48.03kmph 6) 5km - 8:19(1:40/km) 147/158bpm 76cal 84/106rpm 36.11/49.48kmph 7) 4.27km - 7:46(1:49/km) 146/156bpm 66cal 83/107rpm 33/38.76kmph Add a comment	8.2mi, 59:32 Running - Intervals Run: Damp Intervals: it rained - a bit... 4k WU while i decided what i fe;t like doing then 4x1k on/off progressively faster intervals - felt good - then 1k easier last k 2x1min strides Split Summary === 1) 1km - 5:00(5:00/km) 130/139bpm 61cal 12.01/13.27kmph 2) 1km - 4:44(4:44/km) 139/142bpm 62cal 12.68/13.47kmph 3) 1km - 4:44(4:44/km) 140/144bpm 62cal 12.68/13.5kmph 4) 1km - 4:42(4:42/km) 142/144bpm 62cal 12.78/13.4kmph 5) 1km - 4:12(4:12/km) 151/154bpm 59cal 14.27/14.98kmph 6) 1km - 4:48(4:48/km) 146/153bpm 65cal 12.48/14.54kmph 7) 1km - 4:10(4:10/km) 155/159bpm 61cal 14.39/14.99kmph 8) 1km - 4:43(4:43/km) 150/158bpm 66cal 12.72/14.18kmph 9) 1km - 4:06(4:06/km) 159/163bpm 61cal 14.62/14.91kmph 10) 1km - 4:37(4:37/km) 154/162bpm 66cal 12.98/14.81kmph 11) 1km - 4:03(4:03/km) 162/166bpm 62cal 14.83/15.35kmph 12) 1km - 4:40(4:40/km) 158/166bpm 69cal 12.84/14.98kmph 13) 1km - 4:20(4:20/km) 163/166bpm 67cal 13.85/16.09kmph 14) 0.19km - 42(3:45/km) 165/167bpm 11cal 15.99/15.92kmph Add a comment
Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19	Tue 20th Aug Aug 20	Wed 21st Aug Aug 21
10mi, 28:54 Cycling - Road Biking Bike: Chertsey loop - Thorpe again - Windy Split Summary === 1) 5km - 8:13(1:39/km) 141/149bpm 83cal 86/108rpm 36.52/42.46kmph 2) 5km - 9:44(1:57/km) 144/153bpm 100cal 84/113rpm 30.82/39.97kmph 3) 5km - 8:45(1:45/km) 150/156bpm 95cal 84/105rpm 34.27/41.72kmph 4) 1.13km - 2:12(1:57/km) 147/155bpm 21cal 77/117rpm 30.81/44.17kmph Add a comment 7.5mi, 1:05:05 Running - Steady-State Run: mostly trails - easy pace - hard terrain...steady pace on road legs stung n shredded, wet muddy feet - paths were more over grown than expected nice to see a heron Split Summary === 1) 1km - 5:07(5:07/km) 128/139bpm 60cal 11.72/12.7kmph 2) 1km - 5:13(5:13/km) 136/142bpm 67cal 11.49/13.37kmph 3) 1km - 7:15(7:15/km) 130/142bpm 77cal 8.27/13.4kmph 4) 1km - 5:21(5:21/km) 139/145bpm 68cal 11.21/12.43kmph 5) 1km - 4:49(4:49/km) 142/148bpm 63cal 12.45/13.67kmph 6) 1km - 4:55(4:55/km) 142/146bpm 65cal 12.2/12.66kmph 7) 1km - 7:02(7:02/km) 133/144bpm 73cal 8.53/12.46kmph 8) 1km - 6:08(6:08/km) 140/149bpm 74cal 9.77/13.71kmph 9) 1km - 4:56(4:56/km) 144/148bpm 64cal 12.15/12.73kmph 10) 1km - 4:46(4:46/km) 146/148bpm 65cal 12.59/13.13kmph 11) 1km - 4:48(4:48/km) 146/151bpm 64cal 12.5/13.33kmph 12) 1km - 4:39(4:39/km) 148/151bpm 63cal 12.92/13.64kmph 13) 0.02km - 5(4:22/km) 150/150bpm 1cal 13.73/12.5kmph Add a comment	11.2mi, 32:26 Cycling - Spinning Spin class!!! it was raining sweaty as fuck Split Summary === 1) 0km - 32:26(/km) 133/165bpm 258cal Add a comment 1.2mi, 37:24 Swimming - Pool Swim: 2k/80x25m @ Egham pool Short swim 2x250m, 5x100m arms drills, 5x100m legs, 500m arms Split Summary === 1) 0.25km - 4:49(19:17/km) 122/129bpm 49cal 31/rpm 3.11/3.4kmph 2) 0.25km - 4:47(19:06/km) 126/133bpm 51cal 31/rpm 3.14/3.66kmph 3) 0.1km - 1:46(17:36/km) 112/118bpm 13cal 30/rpm 3.41/3.58kmph 4) 0.1km - 1:47(17:55/km) 126/134bpm 18cal 30/rpm 3.35/3.55kmph 5) 0.1km - 1:56(19:24/km) 114/118bpm 15cal 32/rpm 3.09/3.26kmph 6) 0.1km - 1:57(19:28/km) 125/134bpm 19cal 31/rpm 3.08/3.37kmph 7) 0.1km - 1:50(18:18/km) 115/118bpm 14cal 31/rpm 3.28/3.56kmph 8) 0.1km - 1:57(19:33/km) 109/115bpm 10cal 9) 0km - 1(/km) 109/115bpm 10) 0.1km - 1:34(15:37/km) 129/144bpm 13cal 32/rpm 3.84/4.1kmph 11) 0.1km - 1:52(18:42/km) 116/122bpm 14cal 12) 0km - 2(/km) 88/88bpm 13) 0.1km - 1:36(16:03/km) 131/144bpm 16cal 32/rpm 3.74/4.05kmph 14) 0.1km - 1:56(19:18/km) 114/118bpm 12cal 15) 0km - 2(/km) 87/87bpm 16) 0.5km - 9:31(19:01/km) 113/120bpm 62cal 31/rpm 3.15/3.54kmph 17) 0km - 1(/km) 113/120bpm Add a comment 4.2mi, 14:06 Cycling - Road Biking Split Summary === 1) 5km - 10:55(2:11/km) 128/181bpm 128cal 79/109rpm 27.48/36.14kmph Add a comment	-	16.2mi, 2:02:37 Running - Long Run Run: Arrows Abingdon training team run Kimpton, Codicote & Wheato' w Terry, Rowland & Halks 15M, w 12 @ MP (or better - last 2-3 @HMP!) - nice in the rain [GArmin says 16M@ 7:34mm ave. - I would happily take that] Split Summary === 1) 1km - 5:36(5:36/km) 125/142bpm 63cal 10.71/12.06kmph 2) 1km - 5:05(5:05/km) 128/134bpm 61cal 11.79/12.81kmph 3) 1km - 5:27(5:27/km) 139/149bpm 71cal 10.99/12.5kmph 4) 1km - 4:43(4:43/km) 136/148bpm 59cal 12.72/13.4kmph 5) 1km - 4:37(4:37/km) 142/146bpm 60cal 12.99/13.71kmph 6) 1km - 4:31(4:31/km) 144/148bpm 60cal 13.27/13.64kmph 7) 1km - 4:37(4:37/km) 142/146bpm 60cal 12.99/13.37kmph 8) 1km - 4:29(4:29/km) 145/147bpm 61cal 13.37/13.67kmph 9) 1km - 4:36(4:36/km) 146/149bpm 63cal 13.03/13.4kmph 10) 1km - 4:34(4:34/km) 146/149bpm 62cal 13.12/14.48kmph 11) 1km - 4:36(4:36/km) 147/152bpm 63cal 13.05/13.5kmph 12) 1km - 4:44(4:44/km) 147/152bpm 65cal 12.68/13.91kmph 13) 1km - 4:51(4:51/km) 152/159bpm 68cal 12.36/13.37kmph 14) 1km - 4:27(4:27/km) 151/155bpm 62cal 13.48/14.31kmph 15) 1km - 4:42(4:42/km) 150/153bpm 64cal 12.75/14.39kmph 16) 1km - 4:51(4:51/km) 147/157bpm 60cal 12.39/14.69kmph 17) 1km - 5:15(5:15/km) 146/160bpm 62cal 11.43/13.18kmph 18) 1km - 4:34(4:34/km) 139/158bpm 41cal 13.15/15.32kmph 19) 1km - 4:37(4:37/km) 147/153bpm 59cal 12.99/14.71kmph 20) 1km - 4:41(4:41/km) 155/163bpm 67cal 12.82/13.57kmph 21) 1km - 4:47(4:47/km) 149/162bpm 58cal 12.56/13.78kmph 22) 1km - 4:29(4:29/km) 150/157bpm 55cal 13.38/14.09kmph 23) 1km - 4:48(4:48/km) 156/162bpm 68cal 12.51/13.37kmph 24) 1km - 4:13(4:13/km) 151/158bpm 52cal 14.2/14.99kmph 25) 1km - 4:20(4:20/km) 160/162bpm 64cal 13.87/15.15kmph 26) 1km - 4:16(4:16/km) 164/167bpm 66cal 14.04/14.44kmph 27) 0.04km - 9(4:09/km) 166/166bpm 2cal 14.45/14.38kmph Add a comment	0mi, 45:06 Cross-Training - Strengthening Gym class - core / glutes / quads Split Summary === 1) 0km - 45:06(/km) 101/139bpm 186cal Add a comment 1.4mi, 39:52 Swimming - Pool Swim: 2.2k / 88x25m @ Egham orbit - perfect leg recovery 250m, 250m, 5*100m arm drills, 5x100m legs/float/fins, 500m arms, 2x100m IM Split Summary === 1) 0.25km - 4:41(18:45/km) 127/135bpm 52cal 32/rpm 3.2/3.6kmph 2) 0.25km - 4:34(18:16/km) 134/143bpm 55cal 32/rpm 3.29/3.63kmph 3) 0.1km - 1:44(17:17/km) 118/124bpm 15cal 32/rpm 3.47/3.69kmph 4) 0.1km - 1:40(16:42/km) 135/147bpm 18cal 32/rpm 3.59/3.87kmph 5) 0.1km - 1:58(19:39/km) 119/123bpm 18cal 34/rpm 3.05/3.1kmph 6) 0.1km - 1:50(18:23/km) 131/140bpm 19cal 32/rpm 3.27/3.56kmph 7) 0.1km - 1:43(17:06/km) 121/126bpm 15cal 31/rpm 3.51/3.73kmph 8) 0.1km - 1:48(18:04/km) 113/124bpm 11cal 9) 0km - 3(/km) 94/95bpm 10) 0.1km - 1:34(15:35/km) 132/143bpm 16cal 31/rpm 3.85/4.01kmph 11) 0.1km - 1:53(18:48/km) 112/117bpm 11cal 12) 0km - 3(/km) 97/97bpm 13) 0.1km - 1:34(15:40/km) 130/143bpm 15cal 31/rpm 3.83/4.04kmph 14) 0.1km - 1:48(18:01/km) 115/121bpm 10cal 15) 0km - 1(/km) 85/86bpm 16) 0.5km - 9:10(18:21/km) 116/124bpm 63cal 32/rpm 3.27/3.63kmph 17) 0.1km - 1:56(19:19/km) 139/149bpm 21cal 34/rpm 3.11/4.3kmph 18) 0.1km - 1:50(18:23/km) 145/156bpm 22cal 34/rpm 3.26/4.83kmph 19) 0km - 1(/km) 145/156bpm Add a comment 4.2mi, 14:08 Cycling - Road Biking to/from pool Split Summary === 1) 5km - 10:54(2:11/km) 152/162bpm 135cal 77/113rpm 27.53/38.06kmph Add a comment	10.1mi, 29:24 Cycling - Road Biking Bike: Wraysbury loop - sun, wind and slow traffic Nice leg stretch Split Summary === 1) 5km - 9:20(1:52/km) 131/144bpm 82cal 78/99rpm 32.13/36.95kmph 2) 5km - 9:00(1:48/km) 142/154bpm 91cal 83/112rpm 33.35/42.43kmph 3) 5km - 8:41(1:44/km) 148/157bpm 91cal 83/107rpm 34.56/43.9kmph 4) 1.18km - 2:23(2:01/km) 140/158bpm 19cal 77/108rpm 29.72/42.53kmph Add a comment 8.2mi, 1:01:06 Running - Intervals Run: Intervals 6x3mins fast w/90s recovery + a bonus #7 for fun Felt fine but pace is miles off, meant to be at 5k pace but only one (#6) was... need to push harder legs ready for a massage tonight Split Summary === 1) 1km - 5:00(5:00/km) 126/132bpm 60cal 12.01/12.93kmph 2) 1km - 4:56(4:56/km) 135/141bpm 66cal 12.18/13.07kmph 3) 1km - 4:50(4:50/km) 135/139bpm 63cal 12.42/13.23kmph 4) 1km - 4:54(4:54/km) 136/141bpm 63cal 12.24/12.97kmph 5) 0.08km - 25(4:56/km) 138/141bpm 5cal 12.14/11.89kmph 6) 0.68km - 2:58(4:21/km) 146/149bpm 41cal 13.78/14.64kmph 7) 0.28km - 1:29(5:19/km) 139/149bpm 19cal 11.28/14.48kmph 8) 0.69km - 3:00(4:21/km) 146/151bpm 41cal 13.77/14.95kmph 9) 0.29km - 1:31(5:09/km) 142/151bpm 20cal 11.66/13.87kmph 10) 0.7km - 3:00(4:16/km) 151/155bpm 43cal 14.08/14.08kmph 11) 0.28km - 1:29(5:12/km) 145/153bpm 20cal 11.54/14.08kmph 12) 0.71km - 3:01(4:17/km) 151/155bpm 43cal 14.03/14.98kmph 13) 0.3km - 1:31(5:00/km) 148/155bpm 21cal 12.02/14.44kmph 14) 0.68km - 3:00(4:25/km) 153/158bpm 44cal 13.59/14.95kmph 15) 0.31km - 1:34(5:02/km) 145/152bpm 21cal 11.91/13.74kmph 16) 0.74km - 2:59(4:02/km) 156/159bpm 44cal 14.9/16.02kmph 17) 0.24km - 1:13(5:02/km) 151/157bpm 17cal 11.92/15.35kmph 18) 0.29km - 1:20(4:39/km) 148/150bpm 19cal 12.91/12.83kmph 19) 0.71km - 2:59(4:12/km) 156/158bpm 44cal 14.27/14.88kmph 20) 1km - 4:45(4:45/km) 150/157bpm 67cal 12.64/13.71kmph 21) 1km - 4:23(4:23/km) 154/158bpm 65cal 13.69/14.89kmph 22) 0.19km - 50(4:29/km) 154/155bpm 11cal 13.4/14.08kmph Add a comment	0mi, 42:49 Cross-Training - Other Split Summary === 1) 0km - 42:49(/km) 104/126bpm 156cal Add a comment 27mi, 1:22:48 Cycling - Road Biking Bike: Kingston Loop - easy on the quads Sunny but chilly start - meant to go to Esher but went wrong way... vever trust the Garmin route recalculation... Split Summary === 1) 5km - 9:33(1:55/km) 126/132bpm 78cal 79/97rpm 31.42/35.17kmph 2) 5km - 9:18(1:52/km) 130/142bpm 79cal 80/98rpm 32.26/39.87kmph 3) 5km - 9:08(1:50/km) 132/140bpm 75cal 83/100rpm 32.84/39.91kmph 4) 5km - 9:56(1:59/km) 127/142bpm 66cal 79/101rpm 30.23/37.49kmph 5) 5km - 10:36(2:07/km) 123/137bpm 58cal 75/100rpm 28.31/36.04kmph 6) 5km - 9:26(1:53/km) 136/140bpm 75cal 82/99rpm 31.78/36.58kmph 7) 5km - 9:18(1:52/km) 132/141bpm 62cal 80/110rpm 32.23/39.91kmph 8) 5km - 9:12(1:50/km) 130/144bpm 57cal 82/103rpm 32.58/46.45kmph 9) 3.44km - 6:21(1:51/km) 140/148bpm 51cal 80/108rpm 32.51/38.12kmph Add a comment

2019	Date	Result	WAVA
Jersey Farm parkrun	6 Jul	21:23	67.88%
Herts Hobble	30 Jun	5:34:00	25.26%
midweek Road Race League Division 2 & 3 Race 4	26 Jun	42:32	71.02%
Oval Run	22 Jun		0.00%
STF 24	15 Jun	48 / km	0.00%
HSV Sprint Tri	12 May	7:18 / 39:19 / 18:51	0.00%
Wheathampstead 10k	12 May	45:28	66.44%
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%
Luton Wardown parkrun	1 Jan	20:56	68.79%
St Albans Parkrun	1 Jan	20:07	71.59%
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 3	23 Jul	57:20	51.87%
Thunder Run 24 - Lap 4	23 Jul	57:15	51.95%
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%
Oval Run	17 Jun		0.00%
Luton Wardown parkrun	17 Jun	20:37	69.31%
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%

Welcome To Fetcheveryone

Richard-M M45

About Me

Race Standard

Current Status

Planned Races

Best Badges

Groups

2019 Targets

Member of the Month

Do You Know This User?

Buddies

2019

2018

2017

2016

2015

2014

2013

2012