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Richard-M is a Fetch Supporter!

Richard-M M50

About

Race Times

All Races

Mileage

Training

Blog

Harpenden Arrows

Races
163
Miles
10787
Miles
767
Miles
21861
Mile
5:59
5k
19:23
5M
32:59
10k
41:11
10M
1:08:28
Half
1:30:26
20M
2:33:55
Mara
3:19:27
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
18th Apr 21	Boston Marathon UK

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This user has collected 167 badges.

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2021 Targets

BIKE
3000
RUN
1500
SWIM
31

Set your targets for 2021

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Buddies

Dist	Races	PB	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	3	5:59 5:59/mi		6:12	6:42			5:59
5km	60	19:23 6:14/mi		20:59	19:30	19:46	20:07	19:35	20:07	19:23	22:48
5mi	18	32:59 6:36/mi		38:21						32:59
10km	31	41:11 6:38/mi	53:11	46:15	42:22	42:32	41:18	41:11	42:01	42:32
10mi	12	1:08:28 6:51/mi		1:18:33	1:09:46	1:08:37	1:10:31	1:09:38	1:08:28	1:09:33	1:09:33
13.1mi	7	1:30:26 6:54/mi			1:34:29	1:33:53	1:33:24	1:30:26	1:35:43
26km	2	2:13:51 8:17/mi		2:13:51	2:14:47
16.5mi	1	5:34:00 20:15/mi								5:34:00
17mi	4	2:07:30 7:30/mi				2:11:31		2:07:30	2:08:41		2:08:25
20mi	2	2:33:55 7:42/mi				2:39:10		2:33:55
20.8mi	1	3:05:44 8:56/mi						3:05:44
26.2mi	6	3:19:27 7:37/mi				3:46:34	3:47:56	3:38:32		3:19:27	3:42:11

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	112	0	0	0	0	0	0	0	0	0	0	0	112
2021	225	0	0	0	0	0	0	0	0	0	0	0	225
2020	9	11.2	5	0	1.9	4.6	4.2	6.6	8.2	7.1	4.4	5.3	67.4
2020	153	148	163	126	121	47	90	87	82	125	157	139	1439
2020	194	196	215	303	281	360	394	424	532	464	439	427	4228
2019	29.5	14.6	17.5	15.3	11.4	4.1	10.7	12.1	8.2	9.3	11	5.7	149.2
2019	33	87	141	127	54	151	128	132	176	147	26	121	1324
2019	85	211	168	233	187	139	319	240	254	164	235	261	2496
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	32	6	60	97	106	20	893
2018	252	214	328	321	352	361	440	534	485	538	313	158	4296
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	150	103	77	1249
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	0	0	0	1.4	0	0	0	0	0	0	0	0	1.4
2012	12	11	29	10	20	0	0	29	46	47	46	72	321
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

Fri 25th Dec Dec 25	Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31
5.1mi, 37:07 Running - Tempo Run; Friday 5k 20:48 a bit chilly⛅ Partly Cloudy, 0°C, Feels like -3°C, Humidity 81%, Wind 17km/h from NW Split Summary === 1) 1km - 5:19(5:19/km) 138/148bpm 31cal 11.27/13.64kmph 2) 1km - 4:12(4:12/km) 143/147bpm 40cal 14.28/14.95kmph 3) 1km - 4:12(4:12/km) 148/153bpm 49cal 14.3/14.98kmph 4) 1km - 4:07(4:07/km) 151/152bpm 62cal 14.57/15.45kmph 5) 1km - 4:09(4:09/km) 152/155bpm 62cal 14.45/15.05kmph 6) 1km - 4:07(4:07/km) 155/158bpm 62cal 14.59/15.08kmph 7) 1km - 4:41(4:41/km) 146/156bpm 67cal 12.83/14.78kmph 8) 1km - 5:05(5:05/km) 144/149bpm 71cal 11.79/13.5kmph 9) 0.19km - 1:14(6:35/km) 128/132bpm 10cal 9.11/10.78kmph Add a comment	-	37.3mi, 1:50:27 Cycling - Zwift Bike: Zwift Greater London: SST [Sweet Spot Training] (Med) 10 WU, 3x [5min@230W, 5min@205W], 3min@130W, 1min@265W, 1min@130W 3x [5min@230W, 5min@205W], 10 CD, 25mn free ride Split Summary === 1) 5km - 10:47(2:09/km) 99/117bpm 91cal 74/91rpm 142/267W 27.81/35.77kmph 2) 5km - 9:04(1:49/km) 128/138bpm 119cal 81/91rpm 219/286W 33.09/35.94kmph 3) 5km - 8:54(1:47/km) 135/139bpm 120cal 82/93rpm 224/290W 33.69/36.28kmph 4) 5km - 8:55(1:47/km) 138/142bpm 118cal 84/95rpm 221/289W 33.65/37.15kmph 5) 5km - 9:56(1:59/km) 130/140bpm 108cal 87/101rpm 182/309W 30.2/38.83kmph 6) 5km - 8:59(1:48/km) 138/141bpm 117cal 85/95rpm 217/307W 33.39/37.15kmph 7) 5km - 8:58(1:48/km) 139/143bpm 114cal 91/101rpm 214/315W 33.45/37.15kmph 8) 5km - 8:51(1:46/km) 141/146bpm 116cal 92/106rpm 220/295W 33.89/37.52kmph 9) 5km - 10:06(2:01/km) 130/144bpm 100cal 88/95rpm 166/231W 29.72/34.63kmph 10) 5km - 8:45(1:45/km) 137/146bpm 118cal 89/105rpm 228/374W 34.28/42.56kmph 11) 5km - 8:32(1:42/km) 147/151bpm 117cal 94/109rpm 232/349W 35.17/39.03kmph 12) 5km - 8:34(1:43/km) 152/156bpm 115cal 95/104rpm 229/302W 35.01/38.43kmph 13) 0.04km - 5(2:01/km) 156/156bpm 103/107rpm 224/242W 29.67/37.52kmph Add a comment	32.4mi, 1:38:46 Cycling - Zwift Bike: Swift: Greater London: Anaerobic Capacity into VO2 3min WU, 5x2min ramp tests 290W-330W + 1 6min ramp test 260-290W w 1 min @ 155W recovery 5 mins recovery 120W Very cold in my conservatory with door and windows open... glad I was not outside! Split Summary === 1) 5km - 9:44(1:57/km) 115/134bpm 102cal 77/90rpm 175/304W 30.82/41.55kmph 2) 5km - 9:39(1:56/km) 131/154bpm 116cal 85/104rpm 200/359W 31.06/41.75kmph 3) 5km - 8:48(1:46/km) 145/159bpm 123cal 89/105rpm 234/361W 34.08/44.17kmph 4) 5km - 10:16(2:03/km) 140/163bpm 104cal 89/105rpm 172/380W 29.23/44.41kmph 5) 5km - 9:03(1:49/km) 147/161bpm 118cal 86/104rpm 219/333W 33.13/41.12kmph 6) 5km - 10:07(2:01/km) 136/150bpm 105cal 82/117rpm 175/486W 29.67/51.53kmph 7) 5km - 9:29(1:54/km) 140/145bpm 110cal 85/92rpm 194/263W 31.62/34.43kmph 8) 5km - 9:22(1:52/km) 141/153bpm 112cal 88/111rpm 206/394W 32.01/46.56kmph 9) 5km - 9:23(1:53/km) 138/147bpm 111cal 84/112rpm 202/278W 31.98/36.11kmph 10) 5km - 9:07(1:49/km) 142/156bpm 112cal 90/113rpm 206/466W 32.88/52.2kmph 11) 2.09km - 3:46(1:48/km) 146/154bpm 44cal 93/101rpm 198/249W 33.23/36.98kmph Add a comment	10.2mi, 1:19:07 Running - Tempo Run: Childwickbury and Southdown ☁️ Still Ayres End Lane - the water is cold....Knee still sore :/ Cloudy, 1°C, Feels like -1°C, Humidity 96%, Wind 11km/h from WNW Split Summary === 1) 1km - 4:53(4:53/km) 141/149bpm 35cal 12.3/12.77kmph 2) 1km - 4:55(4:55/km) 139/149bpm 52cal 12.22/12.7kmph 3) 1km - 5:05(5:05/km) 138/142bpm 74cal 11.82/12.66kmph 4) 1km - 4:42(4:42/km) 138/141bpm 68cal 12.75/13.74kmph 5) 1km - 4:35(4:35/km) 141/146bpm 67cal 13.08/14.24kmph 6) 1km - 4:56(4:56/km) 143/147bpm 74cal 12.16/12.77kmph 7) 1km - 4:42(4:42/km) 142/144bpm 70cal 12.77/13.23kmph 8) 1km - 4:43(4:43/km) 144/146bpm 70cal 12.71/13kmph 9) 1km - 4:35(4:35/km) 142/145bpm 67cal 13.08/13.67kmph 10) 1km - 4:49(4:49/km) 142/146bpm 71cal 12.43/13.81kmph 11) 1km - 4:48(4:48/km) 144/152bpm 70cal 12.51/13.03kmph 12) 1km - 4:42(4:42/km) 140/146bpm 63cal 12.77/13.71kmph 13) 1km - 4:52(4:52/km) 142/145bpm 71cal 12.33/13.5kmph 14) 1km - 4:48(4:48/km) 146/149bpm 71cal 12.5/12.7kmph 15) 1km - 4:52(4:52/km) 146/149bpm 71cal 12.31/12.93kmph 16) 1km - 4:56(4:56/km) 145/148bpm 72cal 12.16/12.66kmph 17) 0.43km - 2:14(5:09/km) 146/151bpm 32cal 11.64/12.6kmph Add a comment	58.2mi, 2:50:53 Cycling - Zwift Bike: Swift: Flanders Endurance Series (E) Sand & Sequoias 5 laps 104km Fairly hard work more in my mind than my legs - minimal nutrition taken but time/distanxe was enough for me Update on Swift seemed to break the 'nearby' riders so chat was limited to group chat only... Split Summary === 1) 3.11m - 8:54(2:52/m) 121/130bpm 109cal 77/84rpm 205/287W 20.93/23.65mph 2) 3.11m - 9:16(2:59/m) 132/139bpm 119cal 81/92rpm 214/311W 20.13/22.48mph 3) 3.11m - 9:06(2:56/m) 137/143bpm 116cal 87/102rpm 216/311W 20.48/22.75mph 4) 3.11m - 9:25(3:02/m) 135/140bpm 114cal 85/106rpm 211/362W 19.81/27.05mph 5) 3.11m - 9:26(3:02/m) 133/140bpm 113cal 85/96rpm 202/263W 19.77/21.83mph 6) 3.11m - 9:04(2:55/m) 134/143bpm 114cal 88/101rpm 213/325W 20.55/24.88mph 7) 3.11m - 9:02(2:54/m) 136/144bpm 113cal 85/102rpm 211/274W 20.65/23.31mph 8) 3.11m - 9:22(3:01/m) 130/136bpm 107cal 89/104rpm 193/374W 19.91/25.67mph 9) 3.11m - 9:11(2:57/m) 129/136bpm 109cal 85/94rpm 200/262W 20.28/22.23mph 10) 3.11m - 9:03(2:55/m) 130/136bpm 111cal 89/103rpm 211/322W 20.61/24.88mph 11) 3.11m - 9:05(2:55/m) 132/140bpm 109cal 85/98rpm 208/312W 20.53/23.65mph 12) 3.11m - 9:10(2:57/m) 133/144bpm 109cal 88/112rpm 202/388W 20.35/28.41mph 13) 3.11m - 8:54(2:52/m) 134/141bpm 110cal 83/97rpm 210/277W 20.96/23.73mph 14) 3.11m - 9:04(2:55/m) 133/141bpm 111cal 86/100rpm 215/306W 20.55/23.88mph 15) 3.11m - 9:17(2:59/m) 132/143bpm 110cal 84/103rpm 212/330W 20.1/26.17mph 16) 3.11m - 9:05(2:55/m) 138/143bpm 109cal 86/107rpm 208/321W 20.53/25.07mph 17) 3.11m - 9:02(2:55/m) 138/144bpm 109cal 85/104rpm 212/378W 20.63/29.83mph 18) 3.11m - 9:02(2:55/m) 142/149bpm 112cal 85/100rpm 216/349W 20.62/26.76mph 19) 2.3m - 6:27(2:48/m) 146/155bpm 86cal 86/106rpm 236/342W 21.45/27.28mph Add a comment	0mi, 25:01 Cross-Training - Yoga Split Summary === 1) 0km - 25:01(0/km) 71/106bpm 79cal Add a comment
Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7
10.1mi, 1:17:59 Running - Tempo Run: Childwickbury plus pipers lane🌫️ Not quite as cold as I thought, was a bit overdressed Freezing Fog, 0°C, Feels like -4°C, Humidity 99%, Wind 11km/h from WNW Split Summary === 1) 1km - 5:05(5:05/km) 142/149bpm 57cal 11.8/12.23kmph 2) 1km - 4:56(4:56/km) 141/149bpm 67cal 12.18/13.2kmph 3) 1km - 5:06(5:06/km) 139/145bpm 74cal 11.76/12.53kmph 4) 1km - 4:44(4:44/km) 140/143bpm 68cal 12.67/13.2kmph 5) 1km - 4:36(4:36/km) 141/146bpm 66cal 13.02/14.61kmph 6) 1km - 4:46(4:46/km) 145/148bpm 71cal 12.59/13.33kmph 7) 1km - 4:41(4:41/km) 140/144bpm 65cal 12.83/13.4kmph 8) 1km - 4:57(4:57/km) 145/148bpm 73cal 12.14/12.7kmph 9) 1km - 4:34(4:34/km) 139/145bpm 61cal 13.15/13.4kmph 10) 1km - 5:07(5:07/km) 142/146bpm 71cal 11.71/13.3kmph 11) 1km - 4:51(4:51/km) 143/148bpm 69cal 12.37/12.63kmph 12) 1km - 4:49(4:49/km) 142/145bpm 66cal 12.45/13.37kmph 13) 1km - 4:32(4:32/km) 141/145bpm 60cal 13.22/14.21kmph 14) 1km - 4:40(4:40/km) 145/149bpm 66cal 12.88/13.74kmph 15) 1km - 4:42(4:42/km) 148/149bpm 70cal 12.77/13.44kmph 16) 1km - 4:49(4:49/km) 149/153bpm 72cal 12.47/13.23kmph 17) 0.23km - 1:05(4:41/km) 151/155bpm 16cal 12.8/12.83kmph Add a comment	10.4mi, 30:01 Cycling - Zwift Bike: Zwift: Yorkshire: Emily's Short Mix 3min WU, 3min@180W, 3min@205W, 1min@240W, 1min@ 275W 90s@180W 3min@205W, 2min@240W, 2min@ 275W 90s@180W 3min@205W, 3min@240W, 3min@ 275W 3Min CD Split Summary === 1) 5km - 9:15(1:51/km) 122/144bpm 106cal 84/94rpm 192/346W 32.44/40.88kmph 2) 5km - 8:57(1:47/km) 138/149bpm 120cal 85/96rpm 224/336W 33.55/39.23kmph 3) 5km - 8:30(1:42/km) 141/154bpm 122cal 88/98rpm 241/329W 35.28/40.44kmph 4) 1.69km - 3:20(1:58/km) 140/154bpm 34cal 91/97rpm 172/299W 30.4/40.24kmph Add a comment 4.8mi, 35:34 Running - Tempo Split Summary === 1) 1km - 5:25(5:25/km) 125/137bpm 66cal 11.08/13.37kmph 2) 1km - 4:27(4:27/km) 142/147bpm 65cal 13.47/14.24kmph 3) 1km - 4:15(4:15/km) 148/153bpm 64cal 14.13/14.61kmph 4) 1km - 4:18(4:18/km) 151/154bpm 66cal 13.95/14.41kmph 5) 1km - 4:17(4:17/km) 154/157bpm 66cal 14/14.51kmph 6) 1km - 4:10(4:10/km) 157/161bpm 65cal 14.4/15.02kmph 7) 1km - 5:04(5:04/km) 145/160bpm 70cal 11.85/14.78kmph 8) 0.76km - 3:38(4:48/km) 142/148bpm 50cal 12.51/13.03kmph Add a comment	14.1mi, 1:49:58 Running - Long Run Run: Kimpton - Codicote - Wheato ☁️ Cold...sore body towards the end... Cloudy, 2°C, Feels like -2°C, Humidity 99%, Wind 13km/h from N - Split Summary === 1) 1km - 5:33(5:33/km) 140/146bpm 55cal 10.82/12.53kmph 2) 1km - 4:57(4:57/km) 142/149bpm 54cal 12.11/12.77kmph 3) 1km - 5:21(5:21/km) 137/144bpm 70cal 11.22/12.66kmph 4) 1km - 4:59(4:59/km) 136/144bpm 68cal 12.04/13.57kmph 5) 1km - 4:36(4:36/km) 138/141bpm 63cal 13.03/13.71kmph 6) 1km - 4:32(4:32/km) 140/143bpm 62cal 13.26/13.37kmph 7) 1km - 4:33(4:33/km) 143/146bpm 64cal 13.19/13.6kmph 8) 1km - 4:36(4:36/km) 144/147bpm 66cal 13.03/13.23kmph 9) 1km - 4:36(4:36/km) 144/147bpm 66cal 13.04/13.07kmph 10) 1km - 4:36(4:36/km) 145/147bpm 66cal 13.03/13.2kmph 11) 1km - 4:43(4:43/km) 144/146bpm 67cal 12.71/13.57kmph 12) 1km - 4:47(4:47/km) 142/146bpm 65cal 12.54/13.44kmph 13) 1km - 5:12(5:12/km) 144/149bpm 74cal 11.53/12.9kmph 14) 1km - 4:46(4:46/km) 141/144bpm 63cal 12.61/13.2kmph 15) 1km - 4:53(4:53/km) 142/147bpm 64cal 12.27/13.27kmph 16) 1km - 4:49(4:49/km) 142/145bpm 62cal 12.48/13.2kmph 17) 1km - 4:41(4:41/km) 140/144bpm 52cal 12.79/13.44kmph 18) 1km - 4:48(4:48/km) 144/146bpm 65cal 12.52/12.97kmph 19) 1km - 4:51(4:51/km) 146/149bpm 66cal 12.35/12.6kmph 20) 1km - 5:01(5:01/km) 147/151bpm 68cal 11.95/13.03kmph 21) 1km - 5:03(5:03/km) 147/151bpm 68cal 11.88/12.46kmph 22) 1km - 4:53(4:53/km) 145/150bpm 62cal 12.27/13.13kmph 23) 0.67km - 3:11(4:45/km) 148/150bpm 44cal 12.62/13.4kmph Add a comment	0mi, 25:33 Cross-Training - Yoga Split Summary === 1) 0km - 25:33(0/km) 70/97bpm 77cal Add a comment 23mi, 1:13:10 Cycling - Zwift Bike: Zwift Tour - Paris: FTP Test248W 10min WU, 3x 30s@ 205W/250W/295W, 5min@150W, 5min@250W 10min @150W, 20 Max - 262W, 5 min CD 15/15@100% Why is my 20min average 262W but FTP only 248W? Split Summary === 1) 5km - 12:44(2:33/km) 91/100bpm 70cal 85/105rpm 93/149W 23.57/29.06kmph 2) 5km - 10:10(2:02/km) 109/133bpm 103cal 83/92rpm 169/368W 29.53/41.75kmph 3) 5km - 9:34(1:55/km) 118/135bpm 108cal 87/103rpm 189/326W 31.37/40.68kmph 4) 5km - 10:50(2:10/km) 113/136bpm 91cal 88/106rpm 142/295W 27.7/39.84kmph 5) 5km - 7:54(1:35/km) 140/147bpm 124cal 88/102rpm 263/324W 37.96/40.24kmph 6) 5km - 8:00(1:36/km) 148/153bpm 122cal 90/107rpm 256/340W 37.51/41.99kmph 7) 5km - 9:01(1:48/km) 141/161bpm 108cal 91/107rpm 203/369W 33.27/44.37kmph 8) 2.05km - 4:58(2:25/km) 118/126bpm 30cal 91/106rpm 104/176W 24.78/28.52kmph Add a comment	0mi, 22:11 Cross-Training - Yoga Split Summary === 1) 0km - 22:11(0/km) 68/96bpm 60cal Add a comment 10.7mi, 33:10 Cycling - Zwift Bike: Zwift: ZHQ FutureWorks Crit City Race - Anti-sandbagging (B) 21st... Think I was in the wrong group - was dropped from the a small group stayed together - the only ones in the right power band IMHO... Split Summary === 1) 5km - 13:06(2:37/km) 100/138bpm 98cal 72/94rpm 164/330W 22.91/42.46kmph 2) 5km - 8:20(1:40/km) 142/149bpm 123cal 87/99rpm 252/356W 36.02/44.68kmph 3) 5km - 8:15(1:39/km) 149/154bpm 123cal 87/104rpm 257/373W 36.35/43.9kmph 4) 2.19km - 3:30(1:36/km) 154/162bpm 55cal 89/118rpm 273/425W 37.54/49.55kmph Add a comment 8.1mi, 1:00:41 Running - Intervals Run: Chilly Interval pyramid ☁️ 2k/10min WU, 1,2,3,4,5,5,4.5!3,2,1 min faster min min recovery, 10 min easier to finish. Strong headwind on return was hard to motivate myself to go out.... Partly Cloudy, 1°C, Feels like 0°C, Humidity 87%, Wind 13km/h from N Split Summary === 1) 1km - 4:56(4:56/km) 130/139bpm 66cal 12.15/13.3kmph 2) 1km - 4:49(4:49/km) 137/142bpm 69cal 12.45/13.2kmph 3) 0.06km - 17(4:52/km) 138/139bpm 4cal 12.35/12.5kmph 4) 0.24km - 1:00(4:10/km) 141/146bpm 14cal 14.37/14.41kmph 5) 0.19km - 1:00(5:07/km) 143/147bpm 14cal 11.73/14.41kmph 6) 0.44km - 2:00(4:32/km) 144/154bpm 30cal 13.21/13.98kmph 7) 0.19km - 1:01(5:19/km) 145/150bpm 15cal 11.3/14.01kmph 8) 0.66km - 2:59(4:30/km) 145/150bpm 44cal 13.34/14.01kmph 9) 0.19km - 1:00(5:13/km) 145/149bpm 14cal 11.51/12.83kmph 10) 0.89km - 4:00(4:29/km) 147/150bpm 60cal 13.4/14.31kmph 11) 0.2km - 1:02(5:02/km) 143/148bpm 15cal 11.91/12.8kmph 12) 1km - 4:23(4:23/km) 151/158bpm 68cal 13.71/14.71kmph 13) 0.14km - 36(4:21/km) 154/156bpm 9cal 13.77/13.6kmph 14) 0.18km - 1:00(5:29/km) 152/160bpm 15cal 10.94/13.5kmph 15) 1km - 4:25(4:25/km) 152/156bpm 69cal 13.59/13.91kmph 16) 0.14km - 35(4:17/km) 156/157bpm 9cal 13.99/14.08kmph 17) 0.19km - 1:00(5:13/km) 153/157bpm 15cal 11.52/14.08kmph 18) 1km - 4:30(4:30/km) 154/157bpm 71cal 13.34/14.04kmph 19) 0.02km - 5(5:00/km) 156/156bpm 1cal 11.99/13.47kmph 20) 0.08km - 26(5:33/km) 155/157bpm 7cal 10.81/13.47kmph 21) 0.68km - 2:59(4:24/km) 155/157bpm 47cal 13.66/14.51kmph 22) 0.19km - 1:00(5:17/km) 156/162bpm 16cal 11.37/14.24kmph 23) 0.47km - 2:00(4:15/km) 154/158bpm 31cal 14.1/14.28kmph 24) 0.19km - 1:00(5:14/km) 157/160bpm 16cal 11.46/14.28kmph 25) 0.23km - 1:01(4:23/km) 154/157bpm 16cal 13.69/13.64kmph 26) 0.18km - 59(5:29/km) 156/159bpm 15cal 10.95/13.64kmph 27) 0.23km - 1:07(4:47/km) 150/153bpm 16cal 12.56/12.23kmph 28) 1km - 4:49(4:49/km) 151/154bpm 74cal 12.44/13.27kmph 29) 1km - 4:36(4:36/km) 153/156bpm 71cal 13.04/15.32kmph 30) 0.02km - 6(5:06/km) 153/153bpm 1cal 11.77/12.73kmph Add a comment	0mi, 25:01 Cross-Training - Yoga Split Summary === 1) 0km - 25:01(0/km) 67/114bpm 66cal Add a comment 28mi, 1:21:13 Cycling - Zwift Bike: Zwift: TDZ Stage 1: Shorter Ride 80th/280, was a slow start in 157th but made up a load of places, - ride was only 17km so I rode on for longer Split Summary === 1) 5km - 9:31(1:54/km) 110/126bpm 103cal 82/91rpm 183/254W 31.54/38.26kmph 2) 5km - 9:07(1:49/km) 127/138bpm 115cal 85/106rpm 217/451W 32.93/47.7kmph 3) 5km - 8:41(1:44/km) 129/143bpm 115cal 86/105rpm 225/321W 34.53/41.75kmph 4) 5km - 8:22(1:40/km) 143/148bpm 119cal 89/104rpm 242/331W 35.88/41.75kmph 5) 5km - 8:38(1:44/km) 147/159bpm 115cal 89/108rpm 229/322W 34.73/40.68kmph 6) 5km - 8:43(1:45/km) 151/163bpm 115cal 88/114rpm 228/445W 34.44/50.66kmph 7) 5km - 9:29(1:54/km) 141/151bpm 107cal 84/101rpm 197/288W 31.64/37.52kmph 8) 5km - 9:24(1:53/km) 142/154bpm 108cal 82/110rpm 199/445W 31.9/49.65kmph 9) 5km - 9:15(1:51/km) 141/149bpm 109cal 79/103rpm 207/292W 32.43/40.04kmph 10) 0.03km - 3(2:02/km) 144/144bpm 64/86rpm 189/233W 29.51/34.97kmph Add a comment	0mi, 29:01 Cross-Training - Yoga Split Summary === 1) 0km - 29:01(0/km) 56/79bpm 44cal Add a comment 9.5mi, 31:14 Cycling - Zwift Bike: Zwift - Watopia: AEO Fun Ride (D) - 30 mins easy Split Summary === 1) 5km - 9:55(1:59/km) 110/119bpm 97cal 75/82rpm 164/221W 30.24/33.45kmph 2) 5km - 10:23(2:05/km) 116/121bpm 101cal 78/85rpm 164/251W 28.91/31.61kmph 3) 4.66km - 9:42(2:05/km) 116/122bpm 93cal 77/84rpm 160/220W 28.82/32.75kmph 4) 0.58km - 1:14(2:08/km) 114/120bpm 11cal 76/80rpm 158/186W 28.19/30.06kmph Add a comment 10.6mi, 1:23:13 Running - Trail Run Run: Hitting the Trails: Thames Path - Staines Bridge - Albert Bridge n back ☁️ Bit dark n chilly, very quiet, frozen ground in places but maybe easier on my knee than the road...not as muddy as expected Mostly Cloudy, -1°C, Feels like -4°C, Humidity 95%, Wind 9km/h from NW Split Summary === 1) 1km - 5:07(5:07/km) 131/139bpm 67cal 11.71/13.3kmph 2) 1km - 4:53(4:53/km) 140/142bpm 69cal 12.3/12.66kmph 3) 1km - 4:54(4:54/km) 141/144bpm 68cal 12.23/12.66kmph 4) 1km - 4:52(4:52/km) 143/146bpm 69cal 12.32/12.77kmph 5) 1km - 4:54(4:54/km) 146/149bpm 70cal 12.26/12.56kmph 6) 1km - 4:59(4:59/km) 146/148bpm 71cal 12.04/12.39kmph 7) 1km - 5:01(5:01/km) 147/151bpm 72cal 11.97/12.33kmph 8) 1km - 4:50(4:50/km) 147/151bpm 69cal 12.41/12.77kmph 9) 1km - 5:05(5:05/km) 145/151bpm 69cal 11.81/13.13kmph 10) 1km - 4:57(4:57/km) 145/148bpm 69cal 12.12/12.77kmph 11) 1km - 4:54(4:54/km) 148/151bpm 70cal 12.24/13.13kmph 12) 1km - 4:57(4:57/km) 147/150bpm 70cal 12.1/13.13kmph 13) 1km - 4:48(4:48/km) 149/151bpm 69cal 12.49/13.5kmph 14) 1km - 4:44(4:44/km) 150/152bpm 68cal 12.66/13.5kmph 15) 1km - 4:50(4:50/km) 151/153bpm 70cal 12.42/13.74kmph 16) 1km - 4:42(4:42/km) 152/154bpm 69cal 12.78/13.54kmph 17) 1km - 4:42(4:42/km) 153/156bpm 68cal 12.76/13.84kmph 18) 0.01km - 4(5:00/km) 154/154bpm 12.02/13.23kmph Add a comment
Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14
0mi, 31:06 Cross-Training - Yoga Split Summary === 1) 0km - 31:06(0/km) 53/79bpm 42cal Add a comment 3.8mi, 26:55 Running - Tempo Run: tempo 5k attempt 21:18 ☁️ that cleared my lungs - finally ran the planned rout - no bridge no level crossing... Cloudy, Split Summary === 1) 1km - 4:59(4:59/km) 140/153bpm 57cal 12.04/14.34kmph 2) 1km - 4:13(4:13/km) 150/154bpm 61cal 14.23/14.75kmph 3) 1km - 4:12(4:12/km) 154/157bpm 63cal 14.26/15.25kmph 4) 1km - 4:17(4:17/km) 157/159bpm 66cal 13.99/14.38kmph 5) 1km - 4:11(4:11/km) 160/163bpm 65cal 14.32/15.22kmph 6) 1km - 4:25(4:25/km) 161/163bpm 70cal 13.58/14.58kmph 7) 0.15km - 37(4:13/km) 163/164bpm 9cal 14.23/14.34kmph Add a comment 31.4mi, 1:30:20 Cycling - Zwift Bike: Zwift: Richmond UCI 3 laps: SST (Med) Sweat fest 10min WU, 3x [5min@235W, 5min@210W], 3min@135W, 1min@275W, 1min@135 W 3x [5min@235W, 5min@210W] 10min CD 6.5/7... Split Summary === 1) 5km - 10:08(2:02/km) 102/120bpm 93cal 80/89rpm 153/253W 29.62/35.61kmph 2) 5km - 8:56(1:47/km) 128/134bpm 115cal 88/129rpm 220/300W 33.56/37.89kmph 3) 5km - 8:34(1:43/km) 135/140bpm 116cal 89/99rpm 227/289W 35.04/38.43kmph 4) 5km - 8:29(1:42/km) 139/145bpm 117cal 87/98rpm 231/295W 35.35/38.83kmph 5) 5km - 9:28(1:54/km) 135/145bpm 103cal 89/110rpm 182/325W 31.67/39.97kmph 6) 5km - 8:43(1:45/km) 140/144bpm 117cal 86/95rpm 224/296W 34.41/39.03kmph 7) 5km - 8:33(1:43/km) 144/150bpm 117cal 84/94rpm 229/300W 35.08/38.43kmph 8) 5km - 8:29(1:42/km) 145/152bpm 118cal 84/100rpm 232/290W 35.33/39.84kmph 9) 5km - 9:10(1:50/km) 144/152bpm 106cal 87/103rpm 194/273W 32.73/35.94kmph 10) 5km - 8:58(1:48/km) 142/155bpm 112cal 88/107rpm 209/368W 33.44/44.41kmph 11) 0.45km - 51(1:53/km) 148/152bpm 8cal 85/102rpm 175/276W 31.76/40.24kmph Add a comment	-	14.3mi, 2:04:15 Running - Long Run Run: Cold muddy trails-Wheato + Kimpton🌫️ Cold and tough work on trails- some frozen mud some quite soft. So out of practice off road - been like 3years since i ran round there off road! Mist and Fog, -1°C, Feels like -3°C, Humidity 99%, Wind 6km/h from W Split Summary === 1) 1km - 5:12(5:12/km) 135/140bpm 64cal 11.55/13kmph 2) 1km - 5:20(5:20/km) 136/141bpm 72cal 11.24/12.09kmph 3) 1km - 5:08(5:08/km) 135/141bpm 67cal 11.7/12.8kmph 4) 1km - 5:14(5:14/km) 133/144bpm 66cal 11.45/12.29kmph 5) 1km - 5:35(5:35/km) 138/144bpm 73cal 10.75/12.09kmph 6) 1km - 4:59(4:59/km) 134/142bpm 60cal 12.04/13.44kmph 7) 1km - 5:25(5:25/km) 137/145bpm 69cal 11.07/13.6kmph 8) 1km - 5:25(5:25/km) 134/144bpm 64cal 11.08/12.09kmph 9) 1km - 5:32(5:32/km) 142/145bpm 76cal 10.83/11.39kmph 10) 1km - 5:07(5:07/km) 136/143bpm 61cal 11.73/12.73kmph 11) 1km - 5:53(5:53/km) 137/144bpm 68cal 10.2/11.69kmph 12) 1km - 6:14(6:14/km) 135/142bpm 67cal 9.62/11.62kmph 13) 1km - 5:47(5:47/km) 127/137bpm 44cal 10.38/12.6kmph 14) 1km - 5:45(5:45/km) 134/144bpm 63cal 10.44/12.09kmph 15) 1km - 5:54(5:54/km) 134/145bpm 62cal 10.17/12.06kmph 16) 1km - 5:06(5:06/km) 130/135bpm 43cal 11.76/12.97kmph 17) 1km - 5:49(5:49/km) 138/142bpm 70cal 10.32/11.66kmph 18) 1km - 5:18(5:18/km) 140/146bpm 66cal 11.33/13.03kmph 19) 1km - 5:24(5:24/km) 140/146bpm 65cal 11.1/12.73kmph 20) 1km - 4:51(4:51/km) 136/143bpm 48cal 12.36/13.6kmph 21) 1km - 5:16(5:16/km) 140/148bpm 58cal 11.4/13.23kmph 22) 1km - 5:14(5:14/km) 147/150bpm 72cal 11.46/12.19kmph 23) 1km - 4:44(4:44/km) 142/147bpm 56cal 12.67/14.48kmph 24) 0km - 2(8:03/km) 142/143bpm 7.46/5.31kmph Add a comment	21.8mi, 1:00:22 Cycling - Zwift Bike: Zwift: TDZ Stage 2: Longer Ride: Richmond - 2 laps Fast...138th?/407 not really a rest/easy day!!! Split Summary === 1) 5km - 10:14(2:03/km) 95/125bpm 93cal 76/91rpm 153/330W 29.32/41.12kmph 2) 5km - 8:19(1:40/km) 131/158bpm 122cal 87/104rpm 249/393W 36.09/45.18kmph 3) 5km - 8:08(1:38/km) 140/157bpm 121cal 89/106rpm 253/374W 36.89/45.72kmph 4) 5km - 8:18(1:40/km) 144/157bpm 119cal 87/120rpm 246/416W 36.13/48kmph 5) 5km - 8:30(1:42/km) 142/155bpm 117cal 86/112rpm 238/543W 35.27/54.55kmph 6) 5km - 8:26(1:41/km) 143/159bpm 118cal 85/105rpm 241/479W 35.59/51.53kmph 7) 5km - 8:23(1:41/km) 148/156bpm 119cal 86/103rpm 249/353W 35.82/44.41kmph 8) 0.03km - 4(2:20/km) 147/148bpm 82/83rpm 108/128W 25.65/27.54kmph Add a comment	10.5mi, 32:52 Cycling - Zwift Bike: Zwift Watopia: RCC Global Club Ride 3 Nov - just first 30 mins 2x 3 interval bocks - nice - 17 km on bike computer Split Summary === 1) 5km - 9:54(1:59/km) 104/122bpm 98cal 79/102rpm 166/308W 30.29/38.63kmph 2) 5km - 9:37(1:55/km) 123/145bpm 106cal 89/104rpm 184/382W 31.2/44.91kmph 3) 5km - 9:07(1:49/km) 128/137bpm 107cal 91/101rpm 196/318W 32.88/42.69kmph 4) 1.93km - 4:14(2:11/km) 129/146bpm 38cal 91/103rpm 167/369W 27.41/43.4kmph Add a comment 8.1mi, 1:00:52 Running - Intervals Run: 3 1/2 x 2k tempo in wind and rain (again)🌧 ☁️ 3kWU, 3 1/2 x2k tempo with 1k recovery + level crossing delay in WU faded in last 2k effort partly induced my headwind, rain and big puddles on the uneven dark pavement, was too rainy at times for a headtorch! Isolated Showers, 9°C, Feels like 8°C, Humidity 89%, Wind 18km/h from W Split Summary === 1) 1km - 5:10(5:10/km) 127/138bpm 61cal 11.63/15.08kmph 2) 1km - 4:51(4:51/km) 135/139bpm 63cal 12.37/12.8kmph 3) 1km - 5:00(5:00/km) 140/146bpm 68cal 12/13.1kmph 4) 1km - 4:21(4:21/km) 148/154bpm 62cal 13.81/15.15kmph 5) 1km - 4:28(4:28/km) 152/156bpm 65cal 13.44/14.38kmph 6) 1km - 5:11(5:11/km) 148/156bpm 73cal 11.59/12.8kmph 7) 1km - 4:22(4:22/km) 149/155bpm 62cal 13.73/14.38kmph 8) 1km - 4:17(4:17/km) 156/158bpm 64cal 14/14.24kmph 9) 1km - 4:55(4:55/km) 150/158bpm 70cal 12.19/13.81kmph 10) 1km - 4:24(4:24/km) 154/157bpm 65cal 13.62/14.21kmph 11) 1km - 4:36(4:36/km) 157/160bpm 69cal 13.02/13.5kmph 12) 1km - 4:53(4:53/km) 151/156bpm 70cal 12.28/12.93kmph 13) 1km - 4:20(4:20/km) 157/163bpm 65cal 13.87/14.91kmph 14) 0.02km - 4(3:44/km) 159/159bpm 16.09/14.61kmph Add a comment	3.6mi, 31:48 Running - Trail Run Run: Off road - wet n muddy 🌧 Re-testing new Innov8s - i have become an off road wimp... far harder work than the pace would suggest Rain, 7°C, Feels like 7°C, Humidity 100%, Wind 8km/h from W Split Summary === 1) 1km - 5:19(5:19/km) 127/137bpm 64cal 11.29/13.4kmph 2) 1km - 5:22(5:22/km) 136/140bpm 71cal 11.19/13kmph 3) 1km - 5:52(5:52/km) 138/142bpm 77cal 10.22/12.87kmph 4) 1km - 5:28(5:28/km) 143/148bpm 75cal 10.97/12.7kmph 5) 1km - 5:26(5:26/km) 144/147bpm 75cal 11.04/12.73kmph 6) 0.82km - 4:21(5:18/km) 146/151bpm 60cal 11.34/12.87kmph Add a comment 26.4mi, 1:18:15 Cycling - Zwift Bike: Zwift: Innsbruck: The McCarthy Special - Epic fail 10min WU 3s [3min@250W, 3min@280W,3min@310W, 9Min @155W] 10/13 no endurance.... maybe i need a rest.... nice sprints in free ride at the end Split Summary === 1) 5km - 10:58(2:12/km) 95/124bpm 82cal 82/98rpm 126/267W 27.37/36.98kmph 2) 5km - 7:57(1:35/km) 140/151bpm 125cal 92/107rpm 268/356W 37.77/42.69kmph 3) 5km - 10:01(2:00/km) 126/152bpm 98cal 88/100rpm 165/319W 29.96/42.22kmph 4) 5km - 7:45(1:33/km) 149/157bpm 123cal 93/110rpm 267/345W 38.74/42.69kmph 5) 5km - 9:57(1:59/km) 136/159bpm 97cal 84/95rpm 163/354W 30.15/43.16kmph 6) 5km - 8:01(1:36/km) 149/155bpm 121cal 88/103rpm 256/317W 37.39/41.12kmph 7) 5km - 9:58(2:00/km) 136/158bpm 100cal 84/101rpm 169/521W 30.08/52.57kmph 8) 5km - 9:18(1:52/km) 137/144bpm 105cal 84/95rpm 192/255W 32.27/36.98kmph 9) 2.51km - 4:21(1:44/km) 143/160bpm 58cal 84/104rpm 237/438W 34.65/50.18kmph Add a comment	28.3mi, 1:30:26 Cycling - Zwift Bike: Zwift: Haute Route: Base Builder MR Zone 2/3 cadence control 10m WU, 7x2.5min@160W/z2 with cadence pyramid, 10m@205Wz3, 5m@160W, 10m@205Wz3, 5m@150W, 5x5min easy ramp with 2min@160w, 5min WD - don't like cadence controlled efforts, but very sweaty Split Summary === 1) 5km - 10:25(2:05/km) 103/126bpm 89cal 83/94rpm 147/197W 28.81/34.8kmph 2) 5km - 10:30(2:06/km) 113/129bpm 96cal 92/105rpm 158/201W 28.57/31.27kmph 3) 5km - 9:42(1:56/km) 119/135bpm 100cal 91/99rpm 173/245W 30.93/36.28kmph 4) 5km - 9:03(1:49/km) 135/159bpm 106cal 90/96rpm 195/257W 33.15/36.28kmph 5) 5km - 9:20(1:52/km) 134/157bpm 103cal 93/103rpm 185/246W 32.17/35.27kmph 6) 5km - 9:22(1:52/km) 138/158bpm 101cal 91/108rpm 180/240W 32.02/35.27kmph 7) 5km - 9:32(1:54/km) 136/157bpm 99cal 86/99rpm 173/237W 31.46/34.97kmph 8) 5km - 9:36(1:55/km) 136/154bpm 99cal 88/99rpm 173/253W 31.24/34.5kmph 9) 5km - 10:01(2:00/km) 133/145bpm 95cal 87/96rpm 158/241W 29.94/35.14kmph 10) 0.49km - 2:55(5:59/km) 117/136bpm 7cal 89/93rpm 110/152W 10.03/27.78kmph Add a comment
Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21
8.1mi, 59:54 Running - Tempo Run: cold tempo run ☁️ 5k:22:19, 10k 45:09 felt pretty good, nice on the road Mostly Cloudy, 1°C, Feels like 0°C, Humidity 93%, Wind 5km/h from N Split Summary === 1) 1km - 5:04(5:04/km) 125/131bpm 59cal 11.85/12.43kmph 2) 1km - 4:45(4:45/km) 133/137bpm 62cal 12.65/13.1kmph 3) 1km - 4:37(4:37/km) 139/141bpm 61cal 13.01/13.57kmph 4) 1km - 4:36(4:36/km) 142/146bpm 62cal 13.06/13.3kmph 5) 1km - 4:31(4:31/km) 145/157bpm 62cal 13.28/13.87kmph 6) 1km - 4:28(4:28/km) 147/153bpm 62cal 13.43/14.08kmph 7) 1km - 4:36(4:36/km) 148/155bpm 65cal 13.02/13.47kmph 8) 1km - 4:40(4:40/km) 149/153bpm 65cal 12.85/13.67kmph 9) 1km - 4:26(4:26/km) 150/153bpm 62cal 13.55/13.98kmph 10) 1km - 4:29(4:29/km) 152/155bpm 63cal 13.38/13.74kmph 11) 1km - 4:31(4:31/km) 153/156bpm 64cal 13.29/13.71kmph 12) 1km - 4:27(4:27/km) 156/157bpm 64cal 13.47/13.84kmph 13) 1km - 4:28(4:28/km) 156/159bpm 65cal 13.45/15.25kmph 14) 0.07km - 17(4:09/km) 157/158bpm 4cal 14.48/15.25kmph Add a comment	-	11.5mi, 1:28:55 Running - Long Run Run: Kimpton Hills sunny ⛅ Sunny but cold MTP - long run 11miles - Boston- Lincs marathon wk 1/14? maybe wk 5/18... anyway plan says 11 miles. Partly Cloudy, 4°C, Feels like -1°C, Humidity 87%, Wind 22km/h from WNW Split Summary === 1) 1km - 5:25(5:25/km) 138/150bpm 51cal 11.09/14.24kmph 2) 1km - 5:02(5:02/km) 145/152bpm 60cal 11.92/12.66kmph 3) 1km - 5:18(5:18/km) 134/145bpm 67cal 11.3/13.13kmph 4) 1km - 4:59(4:59/km) 137/146bpm 64cal 12.05/13.5kmph 5) 1km - 4:27(4:27/km) 141/145bpm 59cal 13.47/14.24kmph 6) 1km - 4:26(4:26/km) 144/147bpm 61cal 13.53/13.74kmph 7) 1km - 4:25(4:25/km) 146/150bpm 61cal 13.59/13.84kmph 8) 1km - 4:59(4:59/km) 148/155bpm 70cal 12.06/13.81kmph 9) 1km - 4:59(4:59/km) 148/156bpm 69cal 12.03/12.97kmph 10) 1km - 4:51(4:51/km) 145/148bpm 66cal 12.38/13.1kmph 11) 1km - 4:34(4:34/km) 145/148bpm 61cal 13.12/14.01kmph 12) 1km - 4:37(4:37/km) 143/149bpm 58cal 12.98/13.77kmph 13) 1km - 4:33(4:33/km) 145/148bpm 60cal 13.2/14.18kmph 14) 1km - 5:23(5:23/km) 150/156bpm 74cal 11.13/14.14kmph 15) 1km - 4:42(4:42/km) 146/150bpm 62cal 12.76/13.37kmph 16) 1km - 4:39(4:39/km) 144/151bpm 55cal 12.92/13.47kmph 17) 1km - 4:45(4:45/km) 149/151bpm 66cal 12.64/13.37kmph 18) 1km - 4:43(4:43/km) 149/151bpm 65cal 12.71/13.03kmph 19) 0.45km - 2:08(4:48/km) 147/151bpm 27cal 12.5/12.83kmph Add a comment	25.1mi, 1:08:00 Cycling - Zwift Bike: Zwift: TDZ Stage 3: Longer Ride Tough - arrived late but in time for one long hill - non-stop effort 40km on Garmin... Split Summary === 1) 5km - 8:24(1:41/km) 121/131bpm 110cal 83/91rpm 218/276W 35.73/39.64kmph 2) 5km - 8:25(1:41/km) 131/148bpm 113cal 87/99rpm 225/323W 35.62/41.99kmph 3) 5km - 8:27(1:41/km) 136/145bpm 112cal 89/101rpm 222/320W 35.51/40.34kmph 4) 5km - 8:15(1:39/km) 141/147bpm 113cal 87/100rpm 229/303W 36.35/42.22kmph 5) 5km - 8:30(1:42/km) 140/146bpm 110cal 91/100rpm 218/296W 35.28/40.68kmph 6) 5km - 8:30(1:42/km) 143/148bpm 110cal 88/102rpm 217/293W 35.27/41.75kmph 7) 5km - 8:32(1:42/km) 143/147bpm 110cal 86/101rpm 217/286W 35.14/39.03kmph 8) 5km - 8:16(1:39/km) 145/151bpm 112cal 83/98rpm 231/324W 36.26/40.68kmph 9) 0.38km - 40(1:45/km) 151/152bpm 7cal 89/96rpm 209/277W 34.16/40.24kmph Add a comment	8.1mi, 1:00:22 Running - Intervals Run: Windy Intervals ☁️ Interval pyramid with a double top 2k WU, 1,2,3,4,5,5,4,3,2,1, min faster - strong head/cross wind out bound, tail/cross wind mostly for the return. Needed the loo from half way... Cloudy, 11°C, Feels like 12°C, Humidity 85%, Wind 27km/h from WSW Split Summary === 1) 1km - 5:00(5:00/km) 130/136bpm 62cal 12.02/12.7kmph 2) 1km - 4:52(4:52/km) 137/141bpm 65cal 12.31/12.5kmph 3) 0.04km - 12(5:06/km) 139/140bpm 2cal 11.78/12.23kmph 4) 0.23km - 58(4:13/km) 145/149bpm 13cal 14.24/14.54kmph 5) 0.21km - 1:00(4:50/km) 145/149bpm 14cal 12.41/14.48kmph 6) 0.46km - 2:01(4:24/km) 149/152bpm 28cal 13.63/14.08kmph 7) 0.2km - 1:00(4:57/km) 149/154bpm 14cal 12.11/13.77kmph 8) 0.67km - 3:00(4:29/km) 152/155bpm 43cal 13.39/14.08kmph 9) 0.41km - 1:59(4:54/km) 149/154bpm 28cal 12.23/13.3kmph 10) 0.9km - 4:01(4:28/km) 152/157bpm 58cal 13.43/13.91kmph 11) 0.2km - 1:00(4:55/km) 152/154bpm 14cal 12.2/13.87kmph 12) 1km - 4:36(4:36/km) 154/159bpm 67cal 13.05/13.67kmph 13) 0.09km - 25(4:20/km) 157/158bpm 5cal 13.82/13.67kmph 14) 0.19km - 1:00(5:08/km) 153/156bpm 14cal 11.68/13.64kmph 15) 1km - 4:30(4:30/km) 156/160bpm 67cal 13.32/14.41kmph 16) 0.1km - 29(4:58/km) 159/160bpm 7cal 12.09/13.13kmph 17) 0.19km - 1:00(5:18/km) 158/160bpm 15cal 11.32/12.8kmph 18) 0.95km - 4:00(4:12/km) 159/164bpm 60cal 14.26/15.25kmph 19) 0.21km - 1:01(4:55/km) 158/161bpm 15cal 12.19/14.78kmph 20) 0.69km - 2:59(4:19/km) 160/164bpm 45cal 13.92/14.24kmph 21) 0.2km - 1:00(5:08/km) 158/162bpm 15cal 11.67/14.11kmph 22) 0.46km - 2:00(4:19/km) 159/162bpm 30cal 13.9/14.21kmph 23) 0.18km - 1:00(5:23/km) 158/161bpm 14cal 11.15/14.18kmph 24) 0.25km - 1:01(4:05/km) 159/161bpm 15cal 14.69/14.18kmph 25) 0.17km - 51(4:56/km) 158/160bpm 12cal 12.14/14.08kmph 26) 1km - 4:47(4:47/km) 156/161bpm 71cal 12.55/13.17kmph 27) 1km - 4:35(4:35/km) 161/163bpm 70cal 13.07/14.31kmph 28) 0.02km - 5(5:11/km) 162/162bpm 1cal 11.59/12.56kmph Add a comment	7mi, 59:24 Running - Recovery Run Run: Easyish but windy and light drizzle ☁️ Headwind out, crosswind back :/ Cloudy, 10°C, Feels like 11°C, Humidity 94%, Wind 30km/h from SSW - by Klimat.app --- -- myWindsock Report -- Weather Impact: 6.5% Headwind: 51% @ 9.4-17.5m/s Longest Headwind: 28m 42s Air Speed: 14km/h Temp: 9.7-10.1°C Precip: 100% @ 0.42 Inch/hr Split Summary === 1) 1km - 5:24(5:24/km) 124/133bpm 64cal 11.11/13.07kmph 2) 1km - 5:15(5:15/km) 133/136bpm 70cal 11.44/11.99kmph 3) 1km - 5:34(5:34/km) 139/143bpm 75cal 10.77/12.33kmph 4) 1km - 5:21(5:21/km) 137/140bpm 70cal 11.2/12.7kmph 5) 1km - 5:06(5:06/km) 139/144bpm 67cal 11.76/13.03kmph 6) 1km - 5:23(5:23/km) 142/147bpm 73cal 11.15/11.46kmph 7) 1km - 5:02(5:02/km) 138/141bpm 63cal 11.91/12.7kmph 8) 1km - 5:29(5:29/km) 142/148bpm 72cal 10.95/12.12kmph 9) 1km - 4:59(4:59/km) 140/144bpm 63cal 12.04/12.87kmph 10) 1km - 5:11(5:11/km) 142/150bpm 67cal 11.56/12.29kmph 11) 1km - 5:17(5:17/km) 142/145bpm 69cal 11.37/11.89kmph 12) 0.26km - 1:22(5:21/km) 143/146bpm 17cal 11.21/11.86kmph Add a comment	-

2020	Distance	Date	Result	WAVA
Cambridge Boundary Run	26.2mi	1 Mar	3:42:11	61.22%
Gade Valley Harriers VLM Training run #2	17mi	23 Feb	2:08:25	66.91%
Fred Hughes 10	10mi	19 Jan	1:09:33	70.20%
Sunday XC League Race 4	6mi	12 Jan	44:09	65.16%
Luton Wardown parkrun	5km	1 Jan	22:48	64.21%
Houghton Hall parkrun	5km	1 Jan	24:34	59.60%
2019	Distance	Date	Result	WAVA
Buntingford 10	10mi	29 Dec	1:09:33	70.20%
Sunday XC League Race 3	5mi	22 Dec	36:32	65.36%
Festive 5	5mi	15 Dec	32:59	72.40%
Sunday League Race #2 Trent Park	5mi	1 Dec	34:40	68.88%
Abingdon Marathon	26.2mi	20 Oct	3:19:27	68.20%
Affinity Water Hatfield 5k series 3	5km	25 Sep	19:26	75.34%
Affinity Water Hatfield 5k series 2	5km	11 Sep	19:32	74.95%
Dunstable Downs Challenge - Marathon	26.2mi	1 Sep	3:54:35	57.98%
Affinity Water Hatfield 5k series 1	5km	28 Aug	19:23	75.53%
Jersey Farm parkrun	5km	6 Jul	21:23	67.95%
Herts Hobble	16.5mi	30 Jun	5:34:00	24.76%
midweek Road Race League Division 2 & 3 Race 4	10km	26 Jun	42:32	69.46%
STF 24	24hr	15 Jun	48 / 0	0.00%
HSV Sprint Tri	400metres/20km/5km	12 May	7:18 / 39:19 / 18:51	0.00%
Wheathampstead 10k	10km	12 May	45:28	64.98%
St Albans parkrun	5km	5 Jan	23:02	63.09%
2018	Distance	Date	Result	WAVA
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:37:26	65.72%
Herts 10km	10km	14 Oct	42:59	68.73%
Herts Hobble	26.5mi	24 Jun		0.00%
Oval Run	5mi	16 Jun		0.00%
St Albans Half Marathon	13.1mi	10 Jun	1:35:43	66.34%
Midweek road race series Div2 [Royston]	10km	7 Jun	42:01	69.74%
Letchworth parkrun	5km	2 Jun	20:41	69.73%
2018 Mid Week Race League (Div2) Hitchin	10km	23 May	42:03	69.69%
Wheathampstead 10k	10km	20 May	43:12	67.83%
HSV Sprint Tri	400metres/20km/5km	13 May	7:34 / 38:28 / 20:28	0.00%
Ellenbrook Fields parkrun	5km	5 May	20:09	71.58%
Gade Valley Harriers VLM Training run #2	17mi	25 Feb	2:08:41	65.64%
Sunday League XC #5 Royston	5.4mi	18 Feb	42:37	59.55%
Luton Wardown parkrun	5km	27 Jan	20:33	70.18%
Fred Hughes 10	10mi	21 Jan	1:08:28	70.11%
Sunday League XC #4 Watford	6.1mi	14 Jan	42:39	67.45%
St Albans Parkrun	5km	1 Jan	20:07	71.70%
Luton Wardown parkrun	5km	1 Jan	20:56	68.90%
2017	Distance	Date	Result	WAVA
Buntingford 10	10mi	31 Dec	1:09:47	68.79%
St Albans parkrun	5km	23 Dec	19:35	73.65%
Sunday League XC #3 Willian	5mi	17 Dec	33:07	70.95%
St Neots Riverside Half Marathon	13.1mi	19 Nov	1:30:26	70.21%
Sunday League XC #2 Trent Park	5mi	12 Nov	34:05	68.94%
Sunday League XC #1 Cheshunt	5mi	29 Oct	34:12	68.71%
Herts 10km	10km	8 Oct	41:11	71.16%
Heartwood Forest parkrun	5km	7 Oct	20:13	71.34%
Affinity Water Hatfield 5k series 3	5km	27 Sep	20:31	70.30%
Affinity Water Hatfield 5k series 2	5km	13 Sep	20:13	71.34%
Dunstable Downs Challenge 20	20.8mi	3 Sep	3:05:44	55.64%
Affinity Water Hatfield 5k series 1	5km	30 Aug	19:49	72.78%
Herts Tri - Olympic distance	1500metres/40km/10km	20 Aug	32:11 / 1:19:07 / 50:26	0.00%
Heartwood Parkrun	5km	29 Jul	21:21	67.05%
Thunder Run 24 - Lap 4	10km	23 Jul	57:15	50.77%
Thunder Run 24 - Lap 3	10km	23 Jul	57:20	50.69%
Thunder Run 24hr Relay Race	10km	22 Jul	44:59	64.61%
Thunder Run 24 - Lap 2	10km	22 Jul	48:58	59.36%
Scott's Travel Midweek Road Race League Mob Match	10km	13 Jul	41:48	69.53%
St Albans parkrun	5km	8 Jul	19:46	72.43%
Strava #mymile	1mi	30 Jun	5:59	68.68%
Midweek Road Race League	10km	28 Jun	41:38	69.81%
Luton Wardown parkrun	5km	17 Jun	20:37	69.44%
Oval Run	5mi	17 Jun		0.00%
Mid Week Race League (Div2) Hitchin #3	10km	14 Jun	43:54	66.21%
Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture]	10km	24 May	46:49	62.08%
Wheathampstead 10k	10km	21 May	44:20	65.56%
Milton Keynes Marathon	26.2mi	1 May	3:38:32	60.67%
St Albans parkrun	5km	29 Apr	20:52	68.61%
Gade Valley Harriers VLM Training run #3	20mi	26 Mar	2:33:55	64.02%
Luton Wardown parkrun	5km	18 Mar	20:38	69.38%
St Albans parkrun	5km	11 Mar	19:55	71.88%
Gade Valley Harriers VLM Training run #2	17mi	26 Feb	2:07:30	65.69%
Sunday League XC #5 Royston	5.4mi	12 Feb	43:16	58.19%
Fred Hughes 10	10mi	22 Jan	1:09:38	68.37%
Sunday League XC #4 Watford	6.1mi	15 Jan	42:55	66.49%
St Albans parkrun	5km	1 Jan	21:01	68.12%
Luton Wardown parkrun	5km	1 Jan	21:21	67.05%
2016	Distance	Date	Result	WAVA
St Albans parkrun	5km	31 Dec	21:03	68.01%
Buntingford 10	10mi	27 Dec	1:14:28	63.93%
Sunday League XC #3 Willian	5mi	18 Dec	33:57	68.67%
Watford Autumn 10K	10km	27 Nov	41:18	70.38%
St Neots Riverside Half Marathon	13.1mi	20 Nov	1:33:24	67.41%
Sunday League XC #2 Grovelands	5mi	13 Nov	35:46	65.18%
Sunday League XC #1 Cheshunt	5mi	23 Oct	37:56	61.46%
Herts 10km	10km	9 Oct	42:50	67.86%
Hatfield 5k inc Herts Vets Champs	5km	21 Sep	20:21	70.35%
St Albans parkrun	5km	13 Aug	20:07	70.64%
Thunder Run 24 - 110km RACE	10km	23 Jul	47:38	60.52%
Scott's Travel Midweek Road Race League - Mob Match	10km	14 Jul	42:43	67.49%
Stowe Triathlon - Olympic	1500metres/47.8km/10.4km	3 Jul	23:42 / 1:25:17 / 1:03:30	0.00%
Oval Run	5mi	18 Jun		0.00%
Midweek league division 2 Harlow	10km	15 Jun	42:21	68.08%
St Albans Half Marathon	13.1mi	12 Jun	1:35:00	65.73%
Mid Week Race League (Div2) Hitchin #2	10km	25 May	41:37	69.27%
Wheathampstead 10k	10km	22 May	42:27	67.91%
Milton Keynes Marathon	26.2mi	2 May	3:47:56	57.69%
St Albans parkrun	5km	30 Apr	20:15	70.18%
St Albans parkrun	5km	23 Apr	20:41	68.71%
St Albans parkrun	5km	16 Apr	20:28	69.44%
St Albans parkrun	5km	5 Mar	20:29	69.38%
St Albans parkrun	5km	30 Jan	21:12	67.03%
Fred Hughes 10	10mi	24 Jan	1:10:31	66.96%
Sunday League XC #4 Watford	6.1mi	17 Jan	41:29	68.23%
Panshanger Parkrun	5km	1 Jan	20:40	68.76%
St Albans parkrun	5km	1 Jan	20:28	69.44%
2015	Distance	Date	Result	WAVA
Buntingford 10	10mi	28 Dec	1:11:59	65.59%
St Albans parkrun	5km	26 Dec	21:04	67.46%
Sunday League XC #3 Willian	5mi	6 Dec	34:33	66.94%
Sunday League XC #2 Trent Park	5mi	22 Nov	33:45	68.53%
St Neots Riverside Half Marathon	13.1mi	15 Nov	1:33:53	66.51%
St Albans parkrun	5km	31 Oct	20:01	71.00%
Sunday League XC #1 Cheshunt	5mi	18 Oct	34:14	67.56%
Herts 10K	10km	11 Oct	42:32	67.78%
Aldenham parkrun	5km	19 Sep	21:24	66.41%
Thunder Run 24	10km	25 Jul	50:00	57.20%
St Albans parkrun	5km	18 Jul	19:46	71.37%
Panshanger parkrun	5km	20 Jun	20:31	68.76%
Milton Keynes Marathon	26.2mi	4 May	3:46:34	57.56%
St Albans parkrun	5km	2 May	21:20	66.13%
Luton Wardown Parkrun	5km	18 Apr	21:12	66.55%
Gade Valley Harriers VLM Training run #3	20mi	22 Mar	2:39:10	60.89%
St Albans parkrun	5km	14 Mar	19:57	70.72%
St Albans parkrun	5km	28 Feb	20:54	67.50%
Gade Valley Harriers VLM Training run #2	17mi	22 Feb	2:11:31	62.64%
Cross Country League Royston	5.4mi	15 Feb	39:29	62.77%
St Albans parkrun	5km	7 Feb	21:04	66.97%
St Albans parkrun	5km	24 Jan	20:41	68.21%
Fred Hughes 10	10mi	18 Jan	1:08:37	68.25%
Cross Country League Trent Park	5mi	11 Jan	34:49	65.91%
St Albans parkrun	5km	1 Jan		0.00%
Panshanger parkrun	5km	1 Jan	21:43	64.96%
2014	Distance	Date	Result	WAVA
Buntingford 10	10mi	28 Dec	1:09:46	67.12%
Cross Country League Watford	6.1mi	7 Dec	41:40	67.38%
St Albans parkrun	5km	6 Dec	19:45	71.43%
Cross Country League Grovelands	5mi	23 Nov	36:25	63.02%
St Neots Riverside Half Marathon	13.1mi	16 Nov	1:34:29	65.54%
Cross Country League Cheshunt	5mi	26 Oct	33:50	67.83%
Hatfield 5k Series Race 3	5km	22 Oct	19:30	72.35%
St Albans parkrun	5km	18 Oct	20:00	70.54%
Herts 10k	10km	12 Oct	42:22	67.50%
Hatfield 5k Series Race 2	5km	8 Oct	19:35	72.04%
St Albans parkrun	5km	4 Oct	19:54	70.89%
St Albans parkrun	5km	27 Sep	19:37	71.92%
Hatfield 5K series race 1	5km	24 Sep	19:52	71.01%
St Albans parkrun	5km	20 Sep	20:06	70.19%
St Albans parkrun	5km	13 Sep	20:30	68.82%
HSV Autumn Triathlon	400metres/20km/5km	7 Sep	4:53 / 38:12 / 21:22	0.00%
St Albans parkrun	5km	30 Aug	21:19	66.18%
St Albans Parkrun	5km	23 Aug	21:17	66.29%
Arrows Magic Mile (members only)	1mi	9 Aug	6:42	59.93%
Wheathampstead 10K	10km	18 May	46:51	60.56%
St. George's Great Curry Run (private event -sorry!)	26km	26 Apr	2:14:47	57.61%
Cross Country League Watford	6.1mi	16 Feb	46:28	59.94%
Fred Hughes 10	10mi	19 Jan	1:16:33	60.68%
2013	Distance	Date	Result	WAVA
Buntingford 10	10mi	29 Dec	1:18:33	59.14%
Cross Country League Trent Park	5mi	8 Dec	35:15	64.60%
Cross Country League 1 Cheshunt	5mi	27 Oct	38:48	58.69%
Herts 10k	10km	13 Oct	47:19	59.96%
HSV Autumn Triathlon	400metres/20km/5km	8 Sep	7:38 / 41:26 / 22:59	0.00%
st albans park run	5km	7 Sep	20:59	66.75%
Arrows Magic Mile (members only)	1mi	2 Sep	6:12	64.76%
Luton 10k	10km	21 Jul	46:15	60.86%
luton AC summer road series	5km	14 Jul	21:43	64.03%
luton AC summer road series	5mi	28 Jun	38:21	58.93%
Great Curry Run - St. Georges School	26km	26 Apr	2:13:51	57.54%
2012	Distance	Date	Result	WAVA
Herts 10k	10km	14 Oct	53:11	52.93%
Wheathampstead 10K	10km	20 May	55:58	49.90%

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