Welcome To Fetcheveryone

Split Summary
===
1) 0km - 15:02(/km) 67/93bpm 48cal

Bike: usual loop b4 b'fast & work - fight a headwind 3/4 way round ⛅
dry roads, some sun, plenty wind
Mostly Cloudy, 14°C, Feels like 14°C, Humidity 92%, Wind 12mph from NE
Split Summary
===
1) 5km - 9:41(1:56/km) 139/152bpm 120cal 80/95rpm 30.96/34.5kmph
2) 5km - 8:49(1:46/km) 144/155bpm 112cal 76/108rpm 34.03/55.89kmph
3) 5km - 8:36(1:43/km) 143/148bpm 109cal 83/110rpm 34.86/52.17kmph
4) 5km - 9:53(1:59/km) 148/163bpm 128cal 77/106rpm 30.36/53.37kmph
5) 5km - 9:12(1:50/km) 150/159bpm 121cal 83/106rpm 32.62/49.65kmph
6) 5km - 10:01(2:00/km) 145/156bpm 121cal 77/102rpm 29.96/58.62kmph
7) 5km - 9:16(1:51/km) 150/158bpm 121cal 81/103rpm 32.35/51.06kmph
8) 1.14km - 2:19(2:01/km) 150/154bpm 30cal 79/90rpm 29.67/32.82kmph

Bike: Ivinghoe loop - gorgeous out ⛅
Mostly Cloudy, 19°C, Feels like 19°C, Humidity 68%, Wind 10mph from SE

Split Summary
===
1) 5km - 9:09(1:50/km) 142/156bpm 114cal 82/106rpm 32.79/38.22kmph
2) 5km - 9:11(1:50/km) 139/154bpm 110cal 81/113rpm 32.7/64.26kmph
3) 5km - 10:57(2:11/km) 147/154bpm 143cal 86/106rpm 27.39/33.05kmph
4) 5km - 7:48(1:34/km) 151/162bpm 104cal 79/151rpm 38.49/66.51kmph
5) 5km - 10:20(2:04/km) 146/153bpm 130cal 80/106rpm 29.01/48.27kmph
6) 5km - 10:41(2:08/km) 153/165bpm 135cal 79/112rpm 28.09/51.02kmph
7) 5km - 8:29(1:42/km) 142/158bpm 86cal 74/105rpm 35.35/54.55kmph
8) 5km - 11:35(2:19/km) 146/164bpm 127cal 76/108rpm 25.91/48.84kmph
9) 5km - 8:04(1:37/km) 150/156bpm 103cal 80/109rpm 37.2/49.65kmph
10) 5km - 10:29(2:06/km) 150/164bpm 131cal 78/105rpm 28.6/48.37kmph
11) 2.38km - 4:06(1:43/km) 152/157bpm 52cal 76/102rpm 34.84/52kmph

Bike: Chenies and Latimer - a few hills soon slowed ne down☀️
Looks like lockdown is definitely over for some...
Head wind out tail wind back...
Clear, 18°C, Feels like 18°C, Humidity 73%, Wind 7mph from SSE

Split Summary
===
1) 5km - 9:33(1:55/km) 139/150bpm 118cal 80/100rpm 31.44/42.39kmph
2) 5km - 9:30(1:54/km) 141/157bpm 119cal 80/105rpm 31.6/48.51kmph
3) 5km - 9:46(1:57/km) 141/154bpm 119cal 84/106rpm 30.72/40.14kmph
4) 5km - 11:04(2:13/km) 139/152bpm 130cal 77/107rpm 27.1/56.06kmph
5) 5km - 10:35(2:07/km) 136/148bpm 112cal 79/101rpm 28.32/42.99kmph
6) 5km - 10:10(2:02/km) 127/137bpm 76cal 73/104rpm 29.49/53.14kmph
7) 5km - 13:00(2:36/km) 135/158bpm 118cal 71/110rpm 23.08/53.61kmph
8) 5km - 11:18(2:16/km) 130/150bpm 81cal 74/111rpm 26.54/56.13kmph
9) 5km - 11:43(2:21/km) 136/157bpm 108cal 78/107rpm 25.62/63.89kmph
10) 5km - 9:33(1:55/km) 141/158bpm 103cal 82/118rpm 31.41/45.51kmph
11) 5km - 10:38(2:08/km) 147/163bpm 124cal 76/118rpm 28.2/62.28kmph
12) 5km - 9:17(1:51/km) 140/156bpm 89cal 83/115rpm 32.32/50.22kmph
13) 5km - 8:39(1:44/km) 139/150bpm 81cal 76/103rpm 34.71/46.76kmph
14) 5km - 10:10(2:02/km) 143/162bpm 99cal 76/107rpm 29.53/50.35kmph
15) 1.43km - 2:52(2:00/km) 140/150bpm 26cal 81/103rpm 29.92/33.99kmph

OW Swim -1.5 laps at Marlow Lake - great place 🌧
It rains- a lot - we swam once the thunder passed
1 mefium lap, 750m, 1 small lap 400m
Rain, 21°C, Feels like 21°C, Humidity 58%, Wind 5mph from SSW

Split Summary
===
1) 1km - 22:09(22:09/km) 137/140bpm
2) 0.13km - 3:39(27:46/km) 136/137bpm

Bike: more miles in the sun - may try n run soon... ☀️
Clear, 13°C, Feels like 13°C, Humidity 88%, Wind 3mph from WSW

Split Summary
===
1) 5km - 9:43(1:57/km) 178cal 83/99rpm 30.87/34.53kmph
2) 5km - 8:19(1:40/km) 171cal 84/109rpm 36.05/62.48kmph
3) 5km - 8:04(1:37/km) 191cal 84/105rpm 37.21/44.61kmph
4) 5km - 9:43(1:57/km) 203cal 77/111rpm 30.86/53.98kmph
5) 5km - 9:39(1:56/km) 184cal 82/103rpm 31.11/47.87kmph
6) 5km - 9:50(1:58/km) 175cal 80/109rpm 30.5/59.76kmph
7) 5km - 8:37(1:43/km) 181cal 82/132rpm 34.79/50.45kmph
8) 1.03km - 2:04(2:00/km) 38cal 80/113rpm 29.98/34.9kmph

Run: leg test - mostly ok - warm out ⛅
1 min run, 1 min walk, some non use issue with my ankle but it resolved itself during the run
Partly Cloudy, 21°C, Feels like 21°C, Humidity 58%, Wind 6mph from S

Split Summary
===
1) 0.28km - 2:01(7:18/km) 113/128bpm 18cal 8.21/12.26kmph
2) 0.22km - 1:02(4:49/km) 119/128bpm 10cal 12.46/13.47kmph
3) 0.11km - 59(8:42/km) 114/129bpm 9cal 6.89/12.7kmph
4) 0.21km - 1:01(4:57/km) 124/134bpm 11cal 12.1/13.54kmph
5) 0.1km - 59(9:32/km) 116/133bpm 9cal 6.29/12.5kmph
6) 0.19km - 1:01(5:16/km) 125/135bpm 11cal 11.39/12.33kmph
7) 0.11km - 58(9:01/km) 117/135bpm 9cal 6.66/11.22kmph
8) 0.21km - 1:02(4:54/km) 127/138bpm 11cal 12.26/12.83kmph
9) 0.1km - 57(9:17/km) 122/138bpm 9cal 6.47/12.23kmph
10) 0.21km - 1:03(4:59/km) 128/139bpm 12cal 12.03/12.93kmph
11) 0.11km - 59(9:17/km) 121/138bpm 10cal 6.47/11.99kmph
12) 0.21km - 1:01(4:54/km) 125/136bpm 11cal 12.25/12.43kmph
13) 0.1km - 59(9:27/km) 121/137bpm 9cal 6.35/12.16kmph
14) 0.21km - 1:01(4:50/km) 126/137bpm 10cal 12.43/13kmph
15) 0.11km - 59(8:32/km) 122/138bpm 10cal 7.02/12.5kmph
16) 0.21km - 1:01(4:50/km) 130/140bpm 11cal 12.41/12.97kmph
17) 0.1km - 59(9:43/km) 123/140bpm 9cal 6.18/12.7kmph
18) 0.2km - 1:02(5:05/km) 130/145bpm 11cal 11.81/12.8kmph
19) 0.09km - 59(10:19/km) 127/145bpm 10cal 5.81/11.69kmph
20) 0.24km - 1:02(4:19/km) 133/143bpm 12cal 13.89/13.77kmph
21) 0.01km - 5(13:27/km) 142/143bpm 1cal 4.46/13.47kmph

Bike: Bendish - Whitwell - Codicote loop ☀️
tired - loving the sun
Clear, 14°C, Feels like 14°C, Humidity 92%, Wind 4mph from S

Split Summary
===
1) 5km - 9:46(1:57/km) 133/152bpm 116cal 75/114rpm 30.69/66.71kmph
2) 5km - 10:29(2:06/km) 143/160bpm 133cal 80/115rpm 28.6/47.1kmph
3) 5km - 9:19(1:52/km) 133/149bpm 99cal 75/109rpm 32.19/52.5kmph
4) 5km - 10:10(2:02/km) 137/147bpm 118cal 81/110rpm 29.51/49.45kmph
5) 5km - 9:43(1:57/km) 137/149bpm 109cal 81/108rpm 30.88/55.59kmph
6) 5km - 10:35(2:07/km) 139/155bpm 116cal 75/110rpm 28.35/52.2kmph
7) 4.05km - 8:00(1:58/km) 135/145bpm 81cal 81/106rpm 30.39/39.97kmph

Split Summary
===
1) 0km - 21:01(/km) 66/88bpm 61cal

Run: run-walk - building up a little - humid out... ⛅
mostly 1 min run/1 min walk with 3 x 2 min run sections - think i lost any running fitness 1 min was ok 2 mins getting harder - trying to keep cadence at 180 spm
Mostly Cloudy, 14°C, Feels like 14°C, Humidity 91%, Wind 2mph from SE

Split Summary
===
1) 0.2km - 1:04(5:15/km) 114/133bpm 9cal 11.42/12.33kmph
2) 0.11km - 58(9:00/km) 113/133bpm 9cal 6.67/11.52kmph
3) 0.22km - 1:02(4:40/km) 121/135bpm 11cal 12.87/12.66kmph
4) 0.11km - 59(9:08/km) 115/136bpm 9cal 6.57/12.66kmph
5) 0.23km - 1:02(4:29/km) 123/136bpm 11cal 13.36/14.21kmph
6) 0.1km - 56(9:02/km) 117/136bpm 9cal 6.65/13.77kmph
7) 0.23km - 1:04(4:33/km) 123/138bpm 11cal 13.2/14.08kmph
8) 0.1km - 1:00(10:01/km) 115/138bpm 9cal 5.99/13.67kmph
9) 0.21km - 1:00(4:54/km) 124/134bpm 10cal 12.25/14.01kmph
10) 0.11km - 59(8:55/km) 111/135bpm 8cal 6.72/14.01kmph
11) 0.23km - 1:01(4:25/km) 126/140bpm 11cal 13.57/14.21kmph
12) 0.1km - 57(9:40/km) 120/139bpm 9cal 6.21/13.94kmph
13) 0.24km - 1:03(4:17/km) 128/140bpm 11cal 14.03/15.25kmph
14) 0.09km - 58(10:17/km) 120/141bpm 9cal 5.84/14.51kmph
15) 0.24km - 1:02(4:23/km) 126/141bpm 11cal 13.69/15.12kmph
16) 0.1km - 58(9:53/km) 120/141bpm 9cal 6.07/13.74kmph
17) 0.42km - 2:01(4:49/km) 136/148bpm 25cal 12.46/13.57kmph
18) 0.1km - 59(9:29/km) 124/147bpm 10cal 6.33/12.87kmph
19) 0.22km - 1:00(4:29/km) 131/144bpm 11cal 13.4/14.38kmph
20) 0.11km - 59(9:09/km) 110/143bpm 7cal 6.56/13.98kmph
21) 0.41km - 2:01(4:53/km) 136/147bpm 25cal 12.28/13.6kmph
22) 0.1km - 58(9:19/km) 126/146bpm 9cal 6.44/11.39kmph
23) 0.24km - 1:02(4:22/km) 132/145bpm 11cal 13.74/14.04kmph
24) 0.1km - 58(9:22/km) 127/146bpm 10cal 6.4/13.74kmph
25) 0.43km - 2:02(4:42/km) 140/152bpm 26cal 12.77/14.11kmph
26) 0.09km - 59(10:30/km) 129/150bpm 10cal 5.72/13.44kmph
27) 0.23km - 1:01(4:32/km) 133/148bpm 11cal 13.25/13.17kmph
28) 0.1km - 57(9:15/km) 127/146bpm 9cal 6.49/12.83kmph
29) 0.23km - 1:02(4:33/km) 133/147bpm 11cal 13.18/13.81kmph
30) 0km - 2(8:10/km) 147/147bpm 7.35/13.13kmph

Run: Building back up & tipping the balance ☁️
on off pyramid: : 1 min, x 3, 2 min x2 3 min 4 min x 2, 3 min, 2min, 1 min
leg good but tightened up at the end
Overcast, 13°C, Feels like 13°C, Humidity 100%, Wind 14mph from SSW

Split Summary
===
1) 0.2km - 1:04(5:17/km) 122/131bpm 11cal 11.35/12.6kmph
2) 0.1km - 58(9:20/km) 113/132bpm 9cal 6.43/11.89kmph
3) 0.21km - 1:02(4:53/km) 120/132bpm 11cal 12.3/13.57kmph
4) 0.12km - 58(8:20/km) 118/135bpm 10cal 7.19/12.16kmph
5) 0.23km - 1:02(4:35/km) 125/137bpm 12cal 13.1/13.81kmph
6) 0.11km - 59(8:47/km) 119/137bpm 10cal 6.83/13.17kmph
7) 0.44km - 2:01(4:37/km) 135/145bpm 26cal 12.99/14.08kmph
8) 0.11km - 59(8:40/km) 124/145bpm 11cal 6.92/11.72kmph
9) 0.47km - 2:04(4:22/km) 136/150bpm 27cal 13.74/14.41kmph
10) 0.12km - 1:05(9:21/km) 125/149bpm 11cal 6.41/14.14kmph
11) 0.65km - 2:53(4:26/km) 142/150bpm 40cal 13.55/14.81kmph
12) 0.11km - 58(9:10/km) 130/149bpm 10cal 6.54/12.9kmph
13) 0.66km - 3:01(4:35/km) 144/153bpm 42cal 13.1/14.24kmph
14) 0.1km - 59(9:46/km) 133/152bpm 12cal 6.15/13.37kmph
15) 0.88km - 4:02(4:35/km) 143/156bpm 54cal 13.08/14.28kmph
16) 0.1km - 57(9:27/km) 134/149bpm 11cal 6.35/13.3kmph
17) 0.89km - 4:02(4:33/km) 151/157bpm 59cal 13.18/14.24kmph
18) 0.11km - 1:02(9:12/km) 138/155bpm 12cal 6.53/13.17kmph
19) 0.63km - 3:00(4:46/km) 149/156bpm 43cal 12.61/13.27kmph
20) 0.1km - 56(9:02/km) 140/155bpm 11cal 6.65/12.87kmph
21) 0.42km - 2:03(4:50/km) 147/156bpm 28cal 12.39/13.71kmph
22) 0.12km - 58(8:02/km) 136/154bpm 11cal 7.47/11.49kmph
23) 0.22km - 1:02(4:48/km) 138/152bpm 11cal 12.51/13.3kmph
24) 0.1km - 58(9:57/km) 136/152bpm 11cal 6.03/13kmph

Bike: hill work: Stocks, Toms and Bison - nice⛅
Bike needs a service
Mostly Cloudy, 17°C, Feels like 17°C, Humidity 84%, Wind 10mph from SSW

Split Summary
===
1) 5km - 9:55(1:59/km) 136/152bpm 120cal 78/92rpm 30.25/36.55kmph
2) 5km - 10:12(2:02/km) 133/154bpm 112cal 75/110rpm 29.41/62.61kmph
3) 5km - 11:46(2:21/km) 140/147bpm 144cal 81/100rpm 25.5/30.77kmph
4) 5km - 8:12(1:38/km) 147/157bpm 106cal 83/118rpm 36.6/64.43kmph
5) 5km - 10:53(2:11/km) 140/147bpm 130cal 83/116rpm 27.57/44.27kmph
6) 5km - 10:10(2:02/km) 136/162bpm 92cal 71/103rpm 29.53/52.8kmph
7) 5km - 11:45(2:21/km) 139/159bpm 119cal 78/107rpm 25.52/47.23kmph
8) 5km - 8:36(1:43/km) 133/145bpm 70cal 78/110rpm 34.87/55.83kmph
9) 5km - 11:14(2:15/km) 141/164bpm 103cal 72/110rpm 26.71/58.38kmph
10) 5km - 9:53(1:59/km) 140/151bpm 98cal 78/111rpm 30.36/52kmph
11) 5km - 7:55(1:35/km) 140/152bpm 77cal 80/101rpm 37.88/47.13kmph
12) 5km - 10:07(2:01/km) 132/152bpm 65cal 75/100rpm 29.64/42.59kmph
13) 5km - 9:31(1:54/km) 142/156bpm 97cal 80/112rpm 31.53/54.18kmph
14) 0.04km - 4(1:43/km) 139/139bpm 86/91rpm 34.85/29.16kmph

Run: a little bit more but better 🌧
More run/walk pyramid but more running some fitness returning bur slowly
Breezy in all directions
Drizzle, 16°C, Feels like 17°C, Humidity 91%, Wind 12mph from SW

Split Summary
===
1) 0.21km - 1:04(5:08/km) 121/136bpm 11cal 11.7/12.97kmph
2) 0.11km - 57(9:03/km) 118/135bpm 10cal 6.63/12.39kmph
3) 0.22km - 1:02(4:45/km) 125/138bpm 11cal 12.65/13.3kmph
4) 0.11km - 58(9:06/km) 119/138bpm 9cal 6.6/12.77kmph
5) 0.24km - 1:02(4:22/km) 129/146bpm 12cal 13.72/14.04kmph
6) 0.11km - 59(8:53/km) 124/146bpm 10cal 6.75/14.04kmph
7) 0.41km - 2:01(4:55/km) 136/146bpm 26cal 12.21/13kmph
8) 0.11km - 58(8:42/km) 128/146bpm 11cal 6.89/11.39kmph
9) 0.42km - 2:01(4:52/km) 140/153bpm 27cal 12.34/13.27kmph
10) 0.11km - 58(8:45/km) 126/153bpm 10cal 6.86/11.69kmph
11) 0.4km - 2:01(5:02/km) 143/156bpm 27cal 11.93/13.2kmph
12) 0.12km - 58(8:10/km) 139/155bpm 13cal 7.34/11.02kmph
13) 0.65km - 3:02(4:39/km) 145/152bpm 43cal 12.91/13.27kmph
14) 0.1km - 59(9:43/km) 132/152bpm 11cal 6.17/13.3kmph
15) 0.67km - 3:01(4:31/km) 141/151bpm 40cal 13.27/14.21kmph
16) 0.1km - 58(9:53/km) 133/151bpm 11cal 6.07/14.18kmph
17) 0.65km - 3:01(4:39/km) 144/155bpm 41cal 12.91/14.11kmph
18) 0.11km - 1:00(9:21/km) 129/155bpm 10cal 6.42/12.73kmph
19) 0.86km - 4:05(4:46/km) 148/154bpm 58cal 12.6/13.33kmph
20) 0.11km - 55(8:35/km) 138/153bpm 11cal 6.99/12.26kmph
21) 0.63km - 3:03(4:51/km) 144/151bpm 40cal 12.37/14.04kmph
22) 0.22km - 58(4:29/km) 149/150bpm 14cal 13.4/11.99kmph
23) 0.11km - 59(8:47/km) 133/151bpm 10cal 6.84/12.29kmph
24) 0.85km - 4:01(4:44/km) 149/156bpm 56cal 12.67/13.27kmph
25) 0.11km - 58(9:09/km) 141/155bpm 11cal 6.55/12.12kmph
26) 0.83km - 4:02(4:50/km) 151/159bpm 58cal 12.42/12.9kmph
27) 0.09km - 59(10:29/km) 141/158bpm 11cal 5.72/12.87kmph
28) 0.81km - 4:00(4:57/km) 152/159bpm 57cal 12.11/12.7kmph
29) 0.01km - 5(6:28/km) 158/158bpm 1cal 9.28/11.59kmph
30) 0.19km - 59(5:05/km) 156/158bpm 15cal 11.8/12.36kmph
31) 0.09km - 55(10:17/km) 138/157bpm 10cal 5.84/11.35kmph
32) 0.61km - 3:00(4:58/km) 150/158bpm 41cal 12.09/12.83kmph
33) 0.12km - 1:01(8:21/km) 142/156bpm 11cal 7.19/11.42kmph
34) 0.39km - 1:59(5:06/km) 146/156bpm 24cal 11.78/12.87kmph
35) 0.1km - 59(10:10/km) 146/156bpm 12cal 5.9/11.92kmph
36) 0.05km - 20(6:30/km) 136/141bpm 2cal 9.24/10.81kmph
37) 0.01km - 5(12:27/km) 142/142bpm 1cal 4.82/9.21kmph

Three laps at Willen Lake
Split Summary
===
1) 0.5km - 11:17(22:34/km) 136/143bpm 156cal 33/36rpm 2.66/7.65kmph
2) 0.5km - 10:51(21:41/km) 134/140bpm 143cal 32/44rpm 2.77/12.6kmph
3) 0.5km - 10:28(20:57/km) 135/143bpm 135cal 32/35rpm 2.86/10kmph
4) 0.17km - 3:39(21:30/km) 136/139bpm 22cal 32/35rpm 2.79/10kmph

Bike: Hatfield loop - something new b4 its back to the office ☀️
quiet roads...felt more breezy..
Clear, 14°C, Feels like 14°C, Humidity 85%, Wind 7mph from SSW

Split Summary
===
1) 5km - 9:47(1:57/km) 133/145bpm 115cal 79/103rpm 30.68/42.99kmph
2) 5km - 9:29(1:54/km) 134/150bpm 108cal 78/106rpm 31.62/46.39kmph
3) 5km - 8:35(1:43/km) 137/145bpm 103cal 78/101rpm 34.96/44.14kmph
4) 5km - 9:13(1:51/km) 136/147bpm 104cal 78/102rpm 32.57/41.38kmph
5) 5km - 8:46(1:45/km) 141/155bpm 104cal 79/105rpm 34.2/49.08kmph
6) 5km - 9:03(1:49/km) 143/152bpm 112cal 80/108rpm 33.14/43.9kmph
7) 5km - 10:18(2:04/km) 148/159bpm 133cal 74/104rpm 29.11/50.72kmph
8) 1.08km - 1:38(1:30/km) 151/153bpm 21cal 80/96rpm 39.97/43.77kmph

Split Summary
===
1) 0km - 25:07(/km) 76/94bpm 101cal

Run: Progressively increasing time Intervals very humid! 🌞
1 min rin, 1 mn walk, 2 mn run 1 min walk, 3, 4, 5, 6, 7, 8, 10 (as I can't count), 3 Hard work but heading in the right direction
Overcast, 17°C, Feels like 17°C, Humidity 82%, Wind 7mph from ESE

Split Summary
===
1) 0.2km - 1:01(5:08/km) 121/136bpm 10cal 11.7/12.63kmph
2) 0.12km - 1:01(8:17/km) 114/136bpm 9cal 7.24/7.35kmph
3) 0.43km - 2:01(4:45/km) 126/140bpm 23cal 12.65/13.4kmph
4) 0.1km - 1:00(10:07/km) 123/140bpm 10cal 5.93/12.9kmph
5) 0.63km - 3:01(4:46/km) 132/145bpm 37cal 12.57/13.54kmph
6) 0.11km - 58(8:33/km) 131/144bpm 11cal 7.02/11.82kmph
7) 0.8km - 4:01(5:01/km) 140/149bpm 54cal 11.97/13.33kmph
8) 0.1km - 1:00(10:16/km) 137/148bpm 12cal 5.84/11.39kmph
9) 1km - 4:56(4:56/km) 141/147bpm 68cal 12.15/13kmph
10) 0.05km - 17(5:24/km) 144/145bpm 3cal 11.11/11.89kmph
11) 0.08km - 46(9:40/km) 132/142bpm 8cal 6.21/11.05kmph
12) 1km - 4:45(4:45/km) 142/150bpm 64cal 12.63/14.51kmph
13) 0.26km - 1:21(5:15/km) 152/153bpm 20cal 11.42/12.02kmph
14) 0.1km - 59(9:36/km) 139/153bpm 11cal 6.25/11.59kmph
15) 1km - 4:40(4:40/km) 147/153bpm 65cal 12.85/13.77kmph
16) 0.5km - 2:15(4:30/km) 152/155bpm 33cal 13.35/13.94kmph
17) 0.09km - 1:00(11:01/km) 145/155bpm 13cal 5.45/13.4kmph
18) 1km - 5:19(5:19/km) 150/158bpm 76cal 11.28/13.6kmph
19) 0.56km - 2:41(4:46/km) 155/158bpm 40cal 12.57/13.23kmph
20) 0.1km - 1:00(10:24/km) 141/152bpm 11cal 5.77/12.36kmph
21) 1km - 4:38(4:38/km) 148/156bpm 62cal 12.94/14.11kmph
22) 1km - 5:09(5:09/km) 155/157bpm 77cal 11.65/12.39kmph
23) 0.05km - 17(5:39/km) 156/157bpm 4cal 10.62/12.06kmph
24) 0.1km - 56(9:24/km) 148/158bpm 11cal 6.38/11.39kmph
25) 0.63km - 3:15(5:10/km) 149/155bpm 43cal 11.63/12.6kmph

OW Swim - 4 laps at Willen Lake - lovely ☀️
33c out, 25C in the water
Clear, 30°C, Feels like 30°C, Humidity 45%, Wind 10mph from ESE

Split Summary
===
1) 0.5km - 11:26(22:52/km) 138/144bpm 158cal 31/35rpm 2.62/9.4kmph
2) 0.5km - 12:44(25:27/km) 141/146bpm 180cal 32/41rpm 2.36/10.3kmph
3) 0.5km - 13:10(26:19/km) 140/144bpm 179cal 32/42rpm 2.28/5.8kmph
4) 0.5km - 14:20(28:40/km) 140/145bpm 189cal 32/42rpm 2.09/8.7kmph
5) 0.14km - 3:43(27:17/km) 140/143bpm 46cal 29/42rpm 2.2/3.91kmph

Bike: Hafield, Hertford, Welwyn: Scorchio + breezy ☀️
Clear, 24°C, Feels like 24°C, Humidity 67%, Wind 9mph from E

Split Summary
===
1) 5km - 9:45(1:57/km) 133/147bpm 116cal 77/101rpm 30.75/58.72kmph
2) 5km - 9:18(1:52/km) 138/153bpm 111cal 76/101rpm 32.26/54.48kmph
3) 5km - 9:19(1:52/km) 136/144bpm 109cal 80/101rpm 32.18/44.91kmph
4) 5km - 9:49(1:58/km) 139/149bpm 118cal 79/108rpm 30.58/59.22kmph
5) 5km - 9:16(1:51/km) 141/155bpm 112cal 71/132rpm 32.36/60.93kmph
6) 5km - 9:27(1:53/km) 139/149bpm 108cal 78/110rpm 31.77/40.98kmph
7) 5km - 9:50(1:58/km) 134/145bpm 93cal 78/101rpm 30.48/42.29kmph
8) 5km - 10:11(2:02/km) 139/148bpm 108cal 76/104rpm 29.48/45.11kmph
9) 5km - 10:50(2:10/km) 138/148bpm 107cal 76/101rpm 27.7/40.88kmph
10) 5km - 9:11(1:50/km) 129/140bpm 58cal 73/128rpm 32.64/56.77kmph
11) 5km - 11:19(2:16/km) 129/156bpm 71cal 68/104rpm 26.53/41.32kmph
12) 5km - 10:12(2:02/km) 144/160bpm 114cal 75/105rpm 29.39/49.45kmph
13) 5km - 9:46(1:57/km) 139/150bpm 94cal 76/216rpm 30.73/46.66kmph
14) 0.04km - 6(2:32/km) 144/144bpm 76/78rpm 23.66/23.11kmph

Run- more running less walking - a bit toasty in tbe sun ⛅
1 min run, 1 min walk, 3mins run, 5 mins, 10 mins, 2x 5 mins, 10 mins, 2 mins, 1 min.
Mostly Cloudy, 26°C, Feels like 26°C, Humidity 61%, Wind 9mph from SSW

Split Summary
===
1) 0.21km - 1:03(5:02/km) 113/128bpm 8cal 11.94/17.1kmph
2) 0.1km - 58(9:29/km) 114/130bpm 8cal 6.32/12.09kmph
3) 0.66km - 3:03(4:39/km) 132/140bpm 38cal 12.9/13.5kmph
4) 0.1km - 58(9:57/km) 121/139bpm 9cal 6.03/12.97kmph
5) 1km - 4:59(4:59/km) 140/149bpm 67cal 12.03/13.17kmph
6) 0.01km - 3(5:31/km) 148/148bpm 10.87/11.52kmph
7) 0.09km - 57(10:11/km) 132/148bpm 11cal 5.9/11.52kmph
8) 1km - 5:05(5:05/km) 145/151bpm 70cal 11.8/12.93kmph
9) 1km - 4:35(4:35/km) 149/154bpm 67cal 13.07/13.84kmph
10) 0.08km - 22(4:46/km) 153/154bpm 5cal 12.59/13.37kmph
11) 0.12km - 59(8:19/km) 140/154bpm 12cal 7.22/13.3kmph
12) 1km - 4:53(4:53/km) 151/157bpm 69cal 12.3/13.03kmph
13) 0.03km - 8(5:08/km) 156/157bpm 1cal 11.68/12.73kmph
14) 0.09km - 1:00(10:42/km) 141/157bpm 12cal 5.61/12.73kmph
15) 1km - 4:50(4:50/km) 149/154bpm 67cal 12.43/13.47kmph
16) 0.03km - 11(5:07/km) 153/153bpm 2cal 11.73/11.92kmph
17) 0.11km - 59(9:26/km) 138/153bpm 11cal 6.36/11.62kmph
18) 1km - 4:53(4:53/km) 146/156bpm 63cal 12.29/13.2kmph
19) 1km - 5:03(5:03/km) 157/160bpm 77cal 11.87/13kmph
20) 0.03km - 10(5:18/km) 158/158bpm 2cal 11.34/12.26kmph
21) 0.09km - 54(10:13/km) 148/158bpm 12cal 5.88/12.06kmph
22) 1km - 5:10(5:10/km) 154/159bpm 75cal 11.61/12.53kmph
23) 0.01km - 4(6:57/km) 157/157bpm 8.63/11.69kmph
24) 0.08km - 47(9:44/km) 149/157bpm 11cal 6.16/11.69kmph
25) 0.38km - 1:59(5:09/km) 149/157bpm 26cal 11.63/12.29kmph
26) 0.1km - 59(9:38/km) 145/157bpm 11cal 6.23/11.62kmph
27) 0.19km - 1:01(5:14/km) 141/151bpm 10cal 11.47/12.19kmph
28) 0.1km - 59(9:49/km) 141/151bpm 10cal 6.12/12.06kmph

Run: A bit further and more running off road - felt good despite the breeze ⛅
progressive build up but 15+ mins non stop a the end
attacked by a flailing bramble which left nice blood trail down my forehead
Partly Cloudy, 14°C, Feels like 14°C, Humidity 75%, Wind 19mph from SW

Split Summary
===
1) 0.2km - 1:04(5:28/km) 124/129bpm 11cal 10.97/12.43kmph
2) 0.1km - 59(10:06/km) 105/125bpm 7cal 5.94/7.66kmph
3) 0.41km - 2:02(4:58/km) 129/140bpm 24cal 12.07/12.33kmph
4) 0.11km - 58(8:28/km) 115/139bpm 9cal 7.08/12.16kmph
5) 0.62km - 3:02(4:54/km) 135/143bpm 38cal 12.23/13kmph
6) 0.11km - 58(8:42/km) 117/138bpm 8cal 6.89/11.59kmph
7) 0.85km - 4:01(4:44/km) 131/139bpm 48cal 12.65/14.21kmph
8) 0.11km - 59(9:04/km) 115/136bpm 8cal 6.62/11.69kmph
9) 0.89km - 5:00(5:38/km) 136/148bpm 62cal 10.65/13.67kmph
10) 0.09km - 59(10:45/km) 136/148bpm 12cal 5.58/9.61kmph
11) 1km - 5:05(5:05/km) 137/141bpm 63cal 11.79/13.13kmph
12) 0.19km - 57(4:53/km) 138/140bpm 11cal 12.3/12.87kmph
13) 0.09km - 58(10:19/km) 118/135bpm 6cal 5.81/12.8kmph
14) 1km - 5:41(5:41/km) 135/150bpm 66cal 10.56/14.44kmph
15) 0.23km - 1:20(5:49/km) 146/150bpm 18cal 10.32/11.42kmph
16) 0.1km - 59(9:50/km) 124/143bpm 8cal 6.1/11.42kmph
17) 1km - 5:12(5:12/km) 135/140bpm 59cal 11.54/12.26kmph
18) 0.56km - 2:48(4:58/km) 139/142bpm 33cal 12.06/12.5kmph
19) 0.11km - 1:11(10:58/km) 122/135bpm 8cal 5.48/12.5kmph
20) 1km - 5:33(5:33/km) 139/144bpm 66cal 10.81/11.66kmph
21) 0.57km - 3:16(5:43/km) 139/143bpm 38cal 10.5/11.86kmph
22) 0.1km - 1:01(10:02/km) 119/131bpm 6cal 5.98/10.75kmph
23) 1km - 5:02(5:02/km) 134/144bpm 51cal 11.9/14.44kmph
24) 1km - 5:27(5:27/km) 142/146bpm 67cal 10.99/12.8kmph
25) 1km - 5:19(5:19/km) 142/145bpm 65cal 11.3/11.86kmph
26) 0.02km - 10(7:44/km) 142/144bpm 1cal 7.75/11.19kmph
27) 0.1km - 1:00(10:25/km) 124/140bpm 7cal 5.76/6.08kmph
28) 0.86km - 4:53(5:38/km) 143/150bpm 60cal 10.64/12.02kmph

Split Summary
===
1) 0km - 30:00(/km) 69/97bpm 92cal

Run: attempted tempo run... legs felt OK🌧
Marathon training run #1 (day 2) - 12 wks to Manchester (maybe)
Short warm up then a decent run - some rain
Drizzle, 13°C, Feels like 13°C, Humidity 87%, Wind 13mph from SWSplit Summary
===
1) 0.41km - 2:04(5:00/km) 119/133bpm 20cal 11.99/13.23kmph
2) 0.11km - 1:00(9:23/km) 110/132bpm 8cal 6.39/12.43kmph
3) 1km - 4:57(4:57/km) 130/137bpm 61cal 12.11/13.4kmph
4) 0.02km - 6(5:33/km) 134/135bpm 1cal 10.8/11.76kmph
5) 0.1km - 56(9:15/km) 112/135bpm 8cal 6.49/11.76kmph
6) 1km - 5:18(5:18/km) 135/146bpm 66cal 11.31/11.89kmph
7) 0.74km - 3:43(5:00/km) 139/142bpm 49cal 12.01/12.56kmph
8) 0.1km - 59(9:54/km) 117/138bpm 8cal 6.06/12.39kmph
9) 1km - 4:41(4:41/km) 135/144bpm 56cal 12.79/15.22kmph
10) 0.52km - 2:36(4:59/km) 143/145bpm 35cal 12.03/12.36kmph
11) 1km - 4:51(4:51/km) 140/144bpm 62cal 12.37/12.87kmph
12) 1km - 4:53(4:53/km) 137/141bpm 58cal 12.29/13.57kmph
13) 1km - 4:57(4:57/km) 144/147bpm 66cal 12.12/13.3kmph
14) 1km - 4:47(4:47/km) 148/152bpm 67cal 12.53/12.93kmph
15) 0.21km - 1:00(4:52/km) 152/153bpm 14cal 12.32/13.17kmph
16) 0.12km - 1:13(10:33/km) 128/150bpm 10cal 5.69/11.92kmph
17) 0.4km - 2:02(5:01/km) 140/147bpm 23cal 11.97/13.57kmph
18) 0.23km - 59(4:21/km) 148/152bpm 13cal 13.82/14.28kmph
19) 0.18km - 1:00(5:38/km) 147/152bpm 13cal 10.65/14.24kmph
20) 0.23km - 1:00(4:20/km) 151/155bpm 14cal 13.83/15.28kmph
21) 0.64km - 3:30(5:26/km) 145/155bpm 44cal 11.04/14.01kmph
22) 0.28km - 1:31(5:31/km) 148/151bpm 21cal 10.89/11.79kmph

Bike: LTN-Wheato loop ⛅
Mara training day #3 - Rec Run (or x-train...)
Bit breezy
Mostly Cloudy, 14°C, Feels like 14°C, Humidity 96%, Wind 11mph from SW

Split Summary
===
1) 5km - 9:31(1:54/km) 132/146bpm 113cal 81/99rpm 31.5/34.33kmph
2) 5km - 7:59(1:36/km) 140/146bpm 99cal 79/130rpm 37.57/66.78kmph
3) 5km - 8:15(1:39/km) 142/147bpm 104cal 83/107rpm 36.39/50.52kmph
4) 5km - 9:27(1:53/km) 144/160bpm 120cal 78/106rpm 31.74/55.12kmph
5) 5km - 9:58(2:00/km) 146/157bpm 128cal 82/102rpm 30.1/44.27kmph
6) 5km - 9:54(1:59/km) 139/152bpm 108cal 78/102rpm 30.28/56.97kmph
7) 5km - 8:30(1:42/km) 144/153bpm 104cal 83/105rpm 35.29/53.14kmph
8) 1.11km - 2:14(2:01/km) 144/149bpm 27cal 84/103rpm 29.82/35.64kmph

Split Summary
===
1) 0km - 30:01(/km) 65/87bpm 75cal

Run: steady 8 - lots of arrows out this morning ☁️
Marathon training day#4:
only a little bit of walking as a precaution
Overcast, 13°C, Feels like 13°C, Humidity 97%, Wind 9mph from WSW

Split Summary
===
1) 0.93km - 5:03(5:28/km) 123/136bpm 56cal 10.98/12.77kmph
2) 0.08km - 25(5:09/km) 110/119bpm 3cal 11.64/11.46kmph
3) 1km - 4:55(4:55/km) 136/145bpm 64cal 12.2/12.97kmph
4) 1km - 5:00(5:00/km) 144/149bpm 70cal 12/13.4kmph
5) 1km - 4:35(4:35/km) 145/148bpm 64cal 13.11/15.28kmph
6) 1km - 4:58(4:58/km) 150/152bpm 71cal 12.1/13.74kmph
7) 0.12km - 1:07(9:39/km) 135/151bpm 12cal 6.21/11.52kmph
8) 0.88km - 4:13(4:49/km) 142/149bpm 54cal 12.47/13.27kmph
9) 1km - 5:02(5:02/km) 146/150bpm 70cal 11.9/13.3kmph
10) 1km - 4:54(4:54/km) 146/151bpm 67cal 12.25/13.27kmph
11) 0.87km - 4:10(4:47/km) 146/150bpm 56cal 12.54/13.23kmph
12) 0.08km - 39(8:39/km) 132/143bpm 6cal 6.94/12.09kmph
13) 0.06km - 18(5:21/km) 125/129bpm 2cal 11.22/12.39kmph
14) 1km - 4:59(4:59/km) 147/152bpm 67cal 12.03/12.73kmph
15) 1km - 5:04(5:04/km) 150/154bpm 71cal 11.86/12.43kmph
16) 1km - 5:06(5:06/km) 152/155bpm 72cal 11.77/12.33kmph
17) 1km - 5:11(5:11/km) 153/157bpm 74cal 11.57/12.66kmph
18) 0.31km - 1:43(5:30/km) 153/158bpm 24cal 10.93/12.19kmph

Bike: Hatfield loop ⛅
MTP D#5 x-train held up by the bus 🚌 to hatfield
Partly Cloudy, 12°C, Feels like 12°C, Humidity 100%, Wind 9mph from WSW

Split Summary
===
1) 5km - 8:56(1:47/km) 134/149bpm 105cal 82/105rpm 33.58/46.52kmph
2) 5km - 9:29(1:54/km) 139/151bpm 115cal 78/104rpm 31.66/48.2kmph
3) 5km - 8:38(1:44/km) 142/153bpm 107cal 79/112rpm 34.75/48.27kmph
4) 5km - 9:13(1:51/km) 140/150bpm 108cal 79/110rpm 32.58/42.26kmph
5) 5km - 8:55(1:47/km) 146/159bpm 113cal 80/108rpm 33.63/49.95kmph
6) 5km - 9:20(1:52/km) 146/149bpm 119cal 80/101rpm 32.14/42.16kmph
7) 5km - 10:27(2:05/km) 145/159bpm 126cal 78/106rpm 28.73/47.66kmph
8) 1.34km - 2:08(1:35/km) 148/150bpm 27cal 83/89rpm 37.74/40.01kmph

Run: longest run for a while... slow ⛅
MTPD#7 - long run
Mostly Cloudy, 16°C, Feels like 16°C, Humidity 77%, Wind 20mph from WSW

Split Summary
===
1) 1km - 5:33(5:33/km) 132/145bpm 68cal 10.8/12.09kmph
2) 1km - 5:12(5:12/km) 132/141bpm 63cal 11.52/13.13kmph
3) 1km - 5:29(5:29/km) 139/144bpm 72cal 10.95/13.27kmph
4) 1km - 4:58(4:58/km) 144/146bpm 69cal 12.09/12.46kmph
5) 1km - 5:50(5:50/km) 148/155bpm 82cal 10.29/12.83kmph
6) 1km - 5:39(5:39/km) 137/146bpm 65cal 10.62/12.36kmph
7) 1km - 5:28(5:28/km) 142/149bpm 70cal 10.97/11.66kmph
8) 1km - 5:48(5:48/km) 141/147bpm 72cal 10.33/11.82kmph
9) 1km - 5:13(5:13/km) 144/149bpm 68cal 11.49/11.92kmph
10) 1km - 5:36(5:36/km) 145/149bpm 74cal 10.72/11.92kmph
11) 1km - 6:35(6:35/km) 138/147bpm 69cal 9.11/10.85kmph
12) 1km - 6:03(6:03/km) 145/149bpm 79cal 9.9/10.92kmph
13) 1km - 5:55(5:55/km) 141/149bpm 63cal 10.15/13.13kmph
14) 1km - 5:14(5:14/km) 145/150bpm 64cal 11.47/12.33kmph
15) 1km - 5:21(5:21/km) 150/155bpm 74cal 11.23/12.26kmph
16) 1km - 5:57(5:57/km) 142/152bpm 61cal 10.08/12.12kmph
17) 1km - 5:40(5:40/km) 146/152bpm 64cal 10.58/11.89kmph
18) 1km - 5:52(5:52/km) 148/154bpm 70cal 10.23/11.59kmph
19) 1km - 5:57(5:57/km) 151/155bpm 79cal 10.08/12.23kmph
20) 1km - 5:27(5:27/km) 151/156bpm 72cal 11.02/12.77kmph
21) 1km - 5:54(5:54/km) 146/157bpm 63cal 10.17/12.97kmph
22) 0.3km - 1:31(5:09/km) 157/158bpm 21cal 11.67/12.46kmph

Bike: Windy + bit short due to work ☀️
Clear, 12°C, Feels like 12°C, Humidity 75%, Wind 16mph from W

Split Summary
===
1) 5km - 10:59(2:12/km) 133/145bpm 131cal 77/92rpm 27.33/32.75kmph
2) 5km - 9:06(1:49/km) 137/153bpm 106cal 81/112rpm 32.98/62.45kmph
3) 5km - 7:29(1:30/km) 141/147bpm 93cal 81/100rpm 40.06/51.9kmph
4) 5km - 8:09(1:38/km) 136/143bpm 95cal 75/96rpm 36.78/45.11kmph
5) 5km - 10:23(2:05/km) 139/155bpm 120cal 79/105rpm 28.91/47.26kmph
6) 5km - 9:05(1:49/km) 141/155bpm 106cal 79/99rpm 33.05/50.49kmph
7) 1.31km - 2:33(1:58/km) 135/140bpm 26cal 82/98rpm 30.61/35.14kmph

Split Summary
===
1) 0km - 30:27(/km) 73/105bpm 108cal

Run: Tempo run ☀️
15 W/U, 30 mins tempo, 10 WD w/ 3x30 strides
MTP Wk#2 D#1 - no walk breaks, plenty of scope for improvement - strides were interesting...
Clear, 11°C, Feels like 11°C, Humidity 87%, Wind 5mph from WSW

Split Summary
===
1) 1km - 5:33(5:33/km) 126/136bpm 65cal 10.83/12.29kmph
2) 1km - 5:20(5:20/km) 135/140bpm 68cal 11.27/12.06kmph
3) 1km - 5:33(5:33/km) 136/144bpm 68cal 10.81/12.16kmph
4) 1km - 4:43(4:43/km) 140/144bpm 61cal 12.72/13.91kmph
5) 1km - 4:55(4:55/km) 145/150bpm 66cal 12.21/13.81kmph
6) 1km - 4:44(4:44/km) 146/149bpm 66cal 12.66/13.33kmph
7) 1km - 4:40(4:40/km) 145/150bpm 63cal 12.84/14.75kmph
8) 1km - 4:45(4:45/km) 152/154bpm 67cal 12.62/14.31kmph
9) 1km - 4:57(4:57/km) 154/160bpm 71cal 12.11/12.87kmph
10) 1km - 5:08(5:08/km) 147/157bpm 68cal 11.7/13.67kmph
11) 1km - 4:54(4:54/km) 152/158bpm 68cal 12.26/13.84kmph
12) 0.33km - 1:39(4:59/km) 152/155bpm 23cal 12.03/12.46kmph

Split Summary
===
1) 0km - 28:22(/km) 78/104bpm 119cal

Run: Intervals - lots of Arrows out on wet roads☁️
3k WU, 8x2min on, 1 min walk/jog recovery, + 2k tempo ish 2k easy w/3x30 strides - i'm so slow...
Afew twinges in left leg - rest till sunday
MTP wk#2, day #3 + RTTS VR part 2/42k
Overcast, 15°C, Feels like 15°C, Humidity 99%, Wind 14mph from SW

Split Summary
===
1) 1km - 5:18(5:18/km) 127/134bpm 63cal 11.32/13.1kmph
2) 1km - 5:18(5:18/km) 138/145bpm 69cal 11.31/11.79kmph
3) 1km - 5:17(5:17/km) 146/151bpm 73cal 11.37/12.33kmph
4) 0.04km - 9(4:24/km) 150/151bpm 2cal 13.64/11.96kmph
5) 0.45km - 2:00(4:25/km) 154/157bpm 29cal 13.56/15.85kmph
6) 0.15km - 1:00(6:41/km) 139/150bpm 12cal 8.98/12.83kmph
7) 0.47km - 2:00(4:16/km) 150/156bpm 28cal 14.08/15.45kmph
8) 0.17km - 1:02(6:09/km) 135/156bpm 11cal 9.77/12.8kmph
9) 0.42km - 2:00(4:48/km) 149/155bpm 27cal 12.5/14.28kmph
10) 0.17km - 1:02(6:01/km) 146/155bpm 14cal 9.96/12.39kmph
11) 0.43km - 1:58(4:32/km) 155/161bpm 28cal 13.24/13.17kmph
12) 0.14km - 59(6:48/km) 147/160bpm 13cal 8.82/13.2kmph
13) 0.46km - 2:01(4:20/km) 154/158bpm 29cal 13.85/17.37kmph
14) 0.13km - 59(7:39/km) 141/158bpm 11cal 7.85/13.13kmph
15) 0.44km - 2:00(4:34/km) 150/155bpm 27cal 13.12/13.98kmph
16) 0.15km - 59(6:32/km) 146/156bpm 13cal 9.19/11.76kmph
17) 0.43km - 2:01(4:40/km) 154/159bpm 28cal 12.85/13.27kmph
18) 0.1km - 59(9:45/km) 140/159bpm 10cal 6.15/13.23kmph
19) 0.42km - 2:01(4:48/km) 148/157bpm 25cal 12.5/13.37kmph
20) 0.16km - 59(6:17/km) 140/156bpm 10cal 9.56/12.23kmph
21) 0.27km - 1:18(4:51/km) 143/147bpm 15cal 12.37/12.09kmph
22) 1km - 5:02(5:02/km) 143/150bpm 61cal 11.91/12.6kmph
23) 1km - 4:51(4:51/km) 152/157bpm 67cal 12.36/13kmph
24) 1km - 4:45(4:45/km) 158/162bpm 70cal 12.64/13.1kmph
25) 1km - 5:10(5:10/km) 156/162bpm 75cal 11.61/13.1kmph
26) 1km - 5:07(5:07/km) 159/162bpm 75cal 11.74/13.54kmph
27) 0.28km - 1:27(5:08/km) 157/162bpm 20cal 11.68/11.22kmph