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Races
176 -
Miles
13408 -
Miles
981 -
Miles
29186 -
Miles
176 -
WAVA
74.77% -
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 | |
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Continual improvements (hopefully)
Show More...
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Random Q&A | See your Q&A |
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Recent Blogs | |
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2019 Review: Why I am grateful | Dec 2019 |
one day | Dec 2017 |
Plans | Dec 2016 |
An Island In The Sun | Dec 2015 |
Sprouts - I really love sprouts :) | Dec 2015 |
Recent Training | |||
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24th Mar
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Tempo | 3.8mi | 27:06 |
24th Mar
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Zwift | 19.1mi | 1:02:09 |
23rd Mar
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Zwift | 9.6mi | 30:01 |
23rd Mar
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Hill Work | 9.5mi | 1:15:54 |
22nd Mar
|
Yoga | 0mi | 24:18 |
12 Month Benchmarks | Run | Bike |
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Mile | 6:01 | 1:32 |
5k | 20:05 | 6:31 |
5mi | 34:46 | 10:52 |
10k | 43:33 | 13:51 |
10mi | 1:10:28 | 23:24 |
Half | 1:33:41 | 31:51 |
20mi | 2:28:10 | 50:30 |
Mara | 3:28:15 | 1:05:34 |
Buddies (2) |
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Followers (1) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Date | Planned Races | Distance | ||
---|---|---|---|---|
16 Apr | Manchester Marathon | 26.2mi | ||
2023 | Result | WAVA | Distance | |
19 Feb | Gade Valley Harriers VLM Training run SB | 2:18:14 | 62.76 | 17mi |
22 Jan | Fred Hughes 10 SB | 1:14:40 | 66.93 | 10mi |
2022 | Result | WAVA | Distance | |
30 Dec | Buntingford Year End 10 SB | 1:13:41 | 67.82 | 10mi |
23 Oct | Abingdon Marathon SB | 3:22:41 | 68.41 | 26.2mi |
9 Oct | Royal Parks Half Marathon SB | 1:33:16 | 70.90 | 13.1mi |
1 Oct | Rickmansworth parkrun SB | 20:41 | 71.77 | 5km |
4 Sep | Dunstable Downs Challenge Event - Marathon | 3:52:00 | 59.77 | 26.2mi |
26 Jun | ATW Stewartby Triathlon | 27:31 / 1:00:06 / 43:38 | 0.00 | 1500metres/37km/10km |
4 Jun | Cassiobury parkrun | 20:53 | 70.52 | 5km |
22 May | Wheathampstead 10k SB | 44:53 | 66.76 | 10km |
8 May | HSV Sprint Tri | 7:45 / 38:51 / 21:50 | 0.00 | 400metres/20km/5km |
18 Apr | Boston Marathon UK | 3:44:25 | 61.24 | 26.2mi |
3 Apr | Manchester Marathon | 3:28:25 | 65.94 | 26.2mi |
2020 | Result | WAVA | Distance | |
1 Mar | Cambridge Boundary Run SB | 3:42:11 | 60.79 | 26.2mi |
23 Feb | Gade Valley Harriers VLM Training run #2 SB | 2:08:25 | 65.81 | 17mi |
19 Jan | Fred Hughes 10 SB | 1:09:33 | 70.01 | 10mi |
12 Jan | Sunday XC League Race 4 | 44:09 | 64.43 | 6mi |
1 Jan | Houghton Hall parkrun | 24:34 | 59.00 | 5km |
1 Jan | Luton Wardown parkrun SB | 22:48 | 63.57 | 5km |
2019 | Result | WAVA | Distance | |
29 Dec | Buntingford 10 SB | 1:09:33 | 70.01 | 10mi |
22 Dec | Sunday XC League Race 3 | 36:32 | 64.58 | 5mi |
15 Dec | Festive 5 PB | 32:59 | 71.53 | 5mi |
1 Dec | Sunday League Race #2 Trent Park | 34:40 | 68.06 | 5mi |
20 Oct | Abingdon Marathon PB | 3:19:27 | 67.72 | 26.2mi |
25 Sep | Affinity Water Hatfield 5k series 3 | 19:26 | 74.58 | 5km |
11 Sep | Affinity Water Hatfield 5k series 2 | 19:32 | 74.20 | 5km |
1 Sep | Dunstable Downs Challenge - Marathon | 3:54:35 | 57.58 | 26.2mi |
28 Aug | Affinity Water Hatfield 5k series 1 PB | 19:23 | 74.77 | 5km |
6 Jul | Jersey Farm parkrun | 21:23 | 67.25 | 5km |
30 Jun | Herts Hobble - Long PB | 5:35:00 | 40.43 | 26.5mi |
26 Jun | midweek Road Race League Division 2 & 3 Race 4 SB | 42:32 | 68.69 | 10km |
15 Jun | STF 24 | 48 / 0 | 0.00 | 24hr |
12 May | Wheathampstead 10k | 45:28 | 64.26 | 10km |
12 May | HSV Sprint Tri | 7:18 / 39:19 / 18:51 | 0.00 | 400metres/20km/5km |
5 Jan | St Albans parkrun | 23:02 | 62.43 | 5km |
2018 | Result | WAVA | Distance | |
18 Nov | St Neots Riverside Half Marathon | 1:37:26 | 65.55 | 13.1mi |
14 Oct | Herts 10km | 42:59 | 67.97 | 10km |
24 Jun | Herts Hobble | 0.00 | 26.5mi | |
10 Jun | St Albans Half Marathon SB | 1:35:43 | 66.15 | 13.1mi |
7 Jun | Midweek road race series Div2 [Royston] SB | 42:01 | 68.96 | 10km |
2 Jun | Letchworth parkrun | 20:41 | 68.98 | 5km |
23 May | 2018 Mid Week Race League (Div2) Hitchin | 42:03 | 68.91 | 10km |
20 May | Wheathampstead 10k | 43:12 | 67.07 | 10km |
13 May | HSV Sprint Tri | 7:34 / 38:28 / 20:28 | 0.00 | 400metres/20km/5km |
5 May | Ellenbrook Fields parkrun | 20:09 | 70.81 | 5km |
25 Feb | Gade Valley Harriers VLM Training run #2 SB | 2:08:41 | 64.55 | 17mi |
18 Feb | Sunday League XC #5 Royston | 42:37 | 58.82 | 5.4mi |
27 Jan | Luton Wardown parkrun | 20:33 | 69.43 | 5km |
21 Jan | Fred Hughes 10 PB | 1:08:28 | 69.92 | 10mi |
14 Jan | Sunday League XC #4 Watford | 42:39 | 66.70 | 6.1mi |
1 Jan | Luton Wardown parkrun | 20:56 | 68.16 | 5km |
1 Jan | St Albans Parkrun SB | 20:07 | 70.93 | 5km |
2017 | Result | WAVA | Distance | |
31 Dec | Buntingford 10 | 1:09:47 | 68.60 | 10mi |
23 Dec | St Albans parkrun SB | 19:35 | 72.86 | 5km |
17 Dec | Sunday League XC #3 Willian | 33:07 | 70.09 | 5mi |
19 Nov | St Neots Riverside Half Marathon PB | 1:30:26 | 70.02 | 13.1mi |
12 Nov | Sunday League XC #2 Trent Park | 34:05 | 68.10 | 5mi |
29 Oct | Sunday League XC #1 Cheshunt | 34:12 | 67.87 | 5mi |
8 Oct | Herts 10km PB | 41:11 | 70.36 | 10km |
7 Oct | Heartwood Forest parkrun | 20:13 | 70.58 | 5km |
27 Sep | Affinity Water Hatfield 5k series 3 | 20:31 | 69.54 | 5km |
13 Sep | Affinity Water Hatfield 5k series 2 | 20:13 | 70.58 | 5km |
3 Sep | Dunstable Downs Challenge 20 PB | 3:05:44 | 55.44 | 20.8mi |
30 Aug | Affinity Water Hatfield 5k series 1 | 19:49 | 72.00 | 5km |
20 Aug | Herts Tri - Olympic distance | 32:11 / 1:19:07 / 50:26 | 0.00 | 1500metres/40km/10km |
29 Jul | Heartwood Parkrun | 21:21 | 66.31 | 5km |
23 Jul | Thunder Run 24 - Lap 4 | 57:15 | 50.20 | 10km |
23 Jul | Thunder Run 24 - Lap 3 | 57:20 | 50.13 | 10km |
22 Jul | Thunder Run 24 - Lap 2 | 48:58 | 58.69 | 10km |
22 Jul | Thunder Run 24hr Relay Race | 44:59 | 63.89 | 10km |
13 Jul | Scott's Travel Midweek Road Race League Mob Match | 41:48 | 68.75 | 10km |
8 Jul | St Albans parkrun | 19:46 | 71.63 | 5km |
30 Jun | Strava #mymile PB | 5:59 | 69.57 | 1mi |
28 Jun | Midweek Road Race League | 41:38 | 69.03 | 10km |
17 Jun | Luton Wardown parkrun | 20:37 | 68.67 | 5km |
14 Jun | Mid Week Race League (Div2) Hitchin #3 | 43:54 | 65.47 | 10km |
24 May | Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture] | 46:49 | 61.39 | 10km |
21 May | Wheathampstead 10k | 44:20 | 64.83 | 10km |
1 May | Milton Keynes Marathon SB | 3:38:32 | 60.24 | 26.2mi |
29 Apr | St Albans parkrun | 20:52 | 67.85 | 5km |
26 Mar | Gade Valley Harriers VLM Training run #3 PB | 2:33:55 | 63.79 | 20mi |
18 Mar | Luton Wardown parkrun | 20:38 | 68.62 | 5km |
11 Mar | St Albans parkrun | 19:55 | 71.09 | 5km |
26 Feb | Gade Valley Harriers VLM Training run #2 PB | 2:07:30 | 64.60 | 17mi |
12 Feb | Sunday League XC #5 Royston | 43:16 | 57.48 | 5.4mi |
22 Jan | Fred Hughes 10 SB | 1:09:38 | 68.17 | 10mi |
15 Jan | Sunday League XC #4 Watford | 42:55 | 65.74 | 6.1mi |
1 Jan | St Albans parkrun | 21:01 | 67.37 | 5km |
1 Jan | Luton Wardown parkrun | 21:21 | 66.31 | 5km |
2016 | Result | WAVA | Distance | |
31 Dec | St Albans parkrun | 21:03 | 67.26 | 5km |
27 Dec | Buntingford 10 | 1:14:28 | 63.75 | 10mi |
18 Dec | Sunday League XC #3 Willian | 33:57 | 67.82 | 5mi |
27 Nov | Watford Autumn 10K PB | 41:18 | 64.72 | 9.3km |
20 Nov | St Neots Riverside Half Marathon SB | 1:33:24 | 67.22 | 13.1mi |
13 Nov | Sunday League XC #2 Grovelands | 35:46 | 64.38 | 5mi |
23 Oct | Sunday League XC #1 Cheshunt | 37:56 | 60.70 | 5mi |
9 Oct | Herts 10km | 42:50 | 67.10 | 10km |
21 Sep | Hatfield 5k inc Herts Vets Champs | 20:21 | 69.57 | 5km |
13 Aug | St Albans parkrun SB | 20:07 | 69.84 | 5km |
23 Jul | Thunder Run 24 - 110km RACE | 47:38 | 59.85 | 10km |
14 Jul | Scott's Travel Midweek Road Race League - Mob Match | 42:43 | 66.73 | 10km |
3 Jul | Stowe Triathlon - Olympic | 23:42 / 1:25:17 / 1:03:30 | 0.00 | 1500metres/47.8km/10.4km |
18 Jun | Oval Run | 0.00 | 5mi | |
15 Jun | Midweek league division 2 Harlow | 42:21 | 67.31 | 10km |
12 Jun | St Albans Half Marathon | 1:35:00 | 65.54 | 13.1mi |
25 May | Mid Week Race League (Div2) Hitchin #2 SB | 41:37 | 68.50 | 10km |
22 May | Wheathampstead 10k | 42:27 | 67.15 | 10km |
2 May | Milton Keynes Marathon SB | 3:47:56 | 57.28 | 26.2mi |
30 Apr | St Albans parkrun | 20:15 | 69.38 | 5km |
23 Apr | St Albans parkrun | 20:41 | 67.93 | 5km |
16 Apr | St Albans parkrun | 20:28 | 68.65 | 5km |
5 Mar | St Albans parkrun | 20:29 | 68.59 | 5km |
30 Jan | St Albans parkrun | 21:12 | 66.27 | 5km |
24 Jan | Fred Hughes 10 SB | 1:10:31 | 66.76 | 10mi |
17 Jan | Sunday League XC #4 Watford | 41:29 | 67.46 | 6.1mi |
1 Jan | Panshanger Parkrun | 20:40 | 67.98 | 5km |
1 Jan | St Albans parkrun | 20:28 | 68.65 | 5km |
2015 | Result | WAVA | Distance | |
28 Dec | Buntingford 10 | 1:11:59 | 65.40 | 10mi |
26 Dec | St Albans parkrun | 21:04 | 66.69 | 5km |
6 Dec | Sunday League XC #3 Willian | 34:33 | 66.11 | 5mi |
22 Nov | Sunday League XC #2 Trent Park | 33:45 | 67.68 | 5mi |
15 Nov | St Neots Riverside Half Marathon SB | 1:33:53 | 66.32 | 13.1mi |
31 Oct | St Albans parkrun | 20:01 | 70.19 | 5km |
18 Oct | Sunday League XC #1 Cheshunt | 34:14 | 66.72 | 5mi |
11 Oct | Herts 10K SB | 42:32 | 67.02 | 10km |
19 Sep | Aldenham parkrun | 21:24 | 65.65 | 5km |
25 Jul | Thunder Run 24 | 50:00 | 56.56 | 10km |
18 Jul | St Albans parkrun SB | 19:46 | 70.54 | 5km |
20 Jun | Panshanger parkrun | 20:31 | 67.96 | 5km |
4 May | Milton Keynes Marathon SB | 3:46:34 | 57.15 | 26.2mi |
2 May | St Albans parkrun | 21:20 | 65.36 | 5km |
18 Apr | Luton Wardown Parkrun | 21:12 | 65.77 | 5km |
22 Mar | Gade Valley Harriers VLM Training run #3 SB | 2:39:10 | 60.67 | 20mi |
14 Mar | St Albans parkrun | 19:57 | 69.89 | 5km |
28 Feb | St Albans parkrun | 20:54 | 66.71 | 5km |
22 Feb | Gade Valley Harriers VLM Training run #2 SB | 2:11:31 | 61.59 | 17mi |
15 Feb | Cross Country League Royston | 39:29 | 61.99 | 5.4mi |
7 Feb | St Albans parkrun | 21:04 | 66.19 | 5km |
24 Jan | St Albans parkrun | 20:41 | 67.41 | 5km |
18 Jan | Fred Hughes 10 SB | 1:08:37 | 68.05 | 10mi |
11 Jan | Cross Country League Trent Park | 34:49 | 65.09 | 5mi |
1 Jan | Panshanger parkrun | 21:43 | 64.20 | 5km |
2014 | Result | WAVA | Distance | |
28 Dec | Buntingford 10 SB | 1:09:46 | 66.93 | 10mi |
7 Dec | Cross Country League Watford | 41:40 | 66.62 | 6.1mi |
6 Dec | St Albans parkrun | 19:45 | 70.60 | 5km |
23 Nov | Cross Country League Grovelands | 36:25 | 62.23 | 5mi |
16 Nov | St Neots Riverside Half Marathon SB | 1:34:29 | 65.35 | 13.1mi |
26 Oct | Cross Country League Cheshunt | 33:50 | 66.98 | 5mi |
22 Oct | Hatfield 5k Series Race 3 SB | 19:30 | 71.50 | 5km |
18 Oct | St Albans parkrun | 20:00 | 69.72 | 5km |
12 Oct | Herts 10k SB | 42:22 | 66.75 | 10km |
8 Oct | Hatfield 5k Series Race 2 | 19:35 | 71.20 | 5km |
4 Oct | St Albans parkrun | 19:54 | 70.07 | 5km |
27 Sep | St Albans parkrun | 19:37 | 71.08 | 5km |
24 Sep | Hatfield 5K series race 1 | 19:52 | 70.18 | 5km |
20 Sep | St Albans parkrun | 20:06 | 69.37 | 5km |
13 Sep | St Albans parkrun | 20:30 | 68.02 | 5km |
7 Sep | HSV Autumn Triathlon | 4:53 / 38:12 / 21:22 | 0.00 | 400metres/20km/5km |
30 Aug | St Albans parkrun | 21:19 | 65.41 | 5km |
23 Aug | St Albans Parkrun | 21:17 | 65.51 | 5km |
9 Aug | Arrows Magic Mile (members only) SB | 6:42 | 60.74 | 1mi |
18 May | Wheathampstead 10K | 46:51 | 59.88 | 10km |
26 Apr | St. George's Great Curry Run (private event -sorry!) SB | 2:14:47 | 56.65 | 26km |
16 Feb | Cross Country League Watford | 46:28 | 59.27 | 6.1mi |
19 Jan | Fred Hughes 10 | 1:16:33 | 60.50 | 10mi |
2013 | Result | WAVA | Distance | |
29 Dec | Buntingford 10 SB | 1:18:33 | 58.96 | 10mi |
8 Dec | Cross Country League Trent Park | 35:15 | 63.79 | 5mi |
27 Oct | Cross Country League 1 Cheshunt | 38:48 | 57.95 | 5mi |
13 Oct | Herts 10k | 47:19 | 59.29 | 10km |
8 Sep | HSV Autumn Triathlon | 7:38 / 41:26 / 22:59 | 0.00 | 400metres/20km/5km |
7 Sep | st albans park run SB | 20:59 | 65.95 | 5km |
2 Sep | Arrows Magic Mile (members only) SB | 6:12 | 65.64 | 1mi |
21 Jul | Luton 10k SB | 46:15 | 60.17 | 10km |
14 Jul | luton AC summer road series | 21:43 | 63.24 | 5km |
28 Jun | luton AC summer road series SB | 38:21 | 58.17 | 5mi |
26 Apr | Great Curry Run - St. Georges School PB | 2:13:51 | 56.57 | 26km |
2012 | Result | WAVA | Distance | |
14 Oct | Herts 10k SB | 53:11 | 52.33 | 10km |
20 May | Wheathampstead 10K | 55:58 | 49.34 | 10km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2023 | 8 | 9.3 | 6.9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 24.1 |
2023 | 144 | 156 | 71 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 371 |
2023 | 257 | 245 | 252 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 754 |
2022 | 6 | 0 | 0 | 5 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 14 |
2022 | 7.9 | 5.2 | 10 | 8.1 | 10.2 | 8.3 | 7.8 | 10.3 | 7.1 | 10.5 | 4.9 | 12.4 | 102.7 |
2022 | 132 | 139 | 147 | 103 | 135 | 130 | 135 | 169 | 145 | 133 | 67 | 111 | 1547 |
2022 | 200 | 195 | 222 | 351 | 355 | 459 | 426 | 387 | 302 | 272 | 127 | 202 | 3496 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 30 | 0 | 0 | 8 | 5 | 55 |
2021 | 0 | 0 | 0 | 18.1 | 29.8 | 4.2 | 0 | 6.4 | 7.3 | 8 | 7.2 | 6.2 | 87.1 |
2021 | 183 | 164 | 179 | 13 | 6 | 6 | 3 | 6 | 54 | 56 | 52 | 97 | 820 |
2021 | 359 | 412 | 501 | 220 | 298 | 112 | 162 | 222 | 213 | 329 | 300 | 261 | 3388 |
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 | 30 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 32 |
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 | 134 | 235 | 261 | 2467 |
2018 | 0 | 0 | 0 | 0 | 0 | 2 | 11 | 1 | 0 | 1 | 3 | 13 | 31 |
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 | 507 | 313 | 158 | 4265 |
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 | 0 | 0 | 0 | 14 | 0 | 0 | 0 | 0 | 3 | 0 | 2 | 0 | 19 |
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 | 350 | 434 | 293 | 218 | 556 | 482 | 299 | 260 | 3549 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 | 6 | 0 | 0 | 0 | 25 |
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 | 164 | 274 | 190 | 206 | 208 | 2266 |
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 | 80 | 21 | 31 | 0 | 507 |
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 | 5 | 8 | 23 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 5 |
Sun 26th Feb
Feb 26
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Mon 27th Feb
Feb 27
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Tue 28th Feb
Feb 28
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Wed 1st Mar
Mar 1
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Thu 2nd Mar
Mar 2
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Fri 3rd Mar
Mar 3
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Sat 4th Mar
Mar 4
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Run: Long run with DTC Group run in the middle
7.5k steady to EA to meet up, chatty pace 13km with DTC, 8k a touch faster return, rounding up to 29k/18M which is close enough to target, felt good on the return - amazing what 10 mins rest and an espresso can do. Split Summary === 1) 1km - 4:59(4:59/km) 128/144bpm [637b/km] 60cal 12.06/13.67kmph 2) 1km - 4:51(4:51/km) 137/145bpm [665b/km] 64cal 12.37/14.14kmph 3) 1km - 5:06(5:06/km) 144/147bpm [734b/km] 73cal 11.77/12.29kmph 4) 1km - 4:47(4:47/km) 144/151bpm [688b/km] 67cal 12.55/13kmph 5) 1km - 5:00(5:00/km) 145/150bpm [726b/km] 70cal 11.99/13.47kmph 6) 1km - 4:59(4:59/km) 145/150bpm [722b/km] 70cal 12.06/12.77kmph 7) 1km - 4:56(4:56/km) 148/151bpm [730b/km] 70cal 12.16/12.53kmph 8) 1km - 5:31(5:31/km) 139/153bpm [766b/km] 65cal 10.89/13.1kmph 9) 1km - 6:18(6:18/km) 127/133bpm [801b/km] 60cal 9.51/10.45kmph 10) 1km - 5:51(5:51/km) 133/137bpm [777b/km] 62cal 10.27/11.29kmph 11) 1km - 6:13(6:13/km) 131/143bpm [814b/km] 60cal 9.66/11.69kmph 12) 1km - 6:06(6:06/km) 142/148bpm [867b/km] 80cal 9.82/10.81kmph 13) 1km - 6:15(6:15/km) 146/155bpm [913b/km] 83cal 9.59/10.41kmph 14) 1km - 5:49(5:49/km) 140/149bpm [815b/km] 67cal 10.3/11.66kmph 15) 1km - 5:35(5:35/km) 137/146bpm [765b/km] 59cal 10.75/11.35kmph 16) 1km - 5:39(5:39/km) 137/148bpm [773b/km] 58cal 10.63/11.29kmph 17) 1km - 5:27(5:27/km) 131/140bpm [714b/km] 46cal 11/11.89kmph 18) 1km - 5:42(5:42/km) 139/144bpm [793b/km] 63cal 10.51/11.29kmph 19) 1km - 5:40(5:40/km) 137/144bpm [777b/km] 54cal 10.58/11.56kmph 20) 1km - 5:43(5:43/km) 138/147bpm [788b/km] 57cal 10.51/11.79kmph 21) 1km - 5:28(5:28/km) 139/153bpm [761b/km] 58cal 10.96/12.8kmph 22) 1km - 4:53(4:53/km) 138/145bpm [673b/km] 57cal 12.3/12.93kmph 23) 1km - 4:59(4:59/km) 145/148bpm [722b/km] 69cal 12.04/12.73kmph 24) 1km - 4:45(4:45/km) 149/152bpm [707b/km] 68cal 12.64/13.33kmph 25) 1km - 4:53(4:53/km) 150/155bpm [732b/km] 69cal 12.3/13.27kmph 26) 1km - 5:05(5:05/km) 153/156bpm [777b/km] 74cal 11.81/12.73kmph 27) 1km - 4:49(4:49/km) 151/154bpm [727b/km] 69cal 12.46/13.47kmph 28) 1km - 5:43(5:43/km) 151/160bpm [863b/km] 81cal 10.49/12.66kmph 29) 1km - 5:27(5:27/km) 155/159bpm [844b/km] 80cal 11.02/12.7kmph 30) 0.02km - 5(4:20/km) 157/158bpm [679b/km] 1cal 13.87/11.15kmph ![]() |
Split Summary
=== 1) 0km - 6:36(0/km) 86/127bpm [INFb/km] 25cal 2) 0km - 33(0/km) 78/85bpm [INFb/km] 1cal 3) 0km - 59(0/km) 94/103bpm [INFb/km] 4cal 4) 0km - 12(0/km) 100/102bpm [INFb/km] 5) 0km - 59(0/km) 99/103bpm [INFb/km] 4cal 6) 0km - 13(0/km) 100/103bpm [INFb/km] 1cal 7) 0km - 1:01(0/km) 100/105bpm [INFb/km] 4cal 8) 0km - 10(0/km) 100/102bpm [INFb/km] 9) 0km - 1:07(0/km) 87/97bpm [INFb/km] 3cal 10) 0km - 4(0/km) 86/86bpm [INFb/km] 11) 0km - 1:09(0/km) 98/109bpm [INFb/km] 4cal 12) 0km - 1(0/km) 108/108bpm [INFb/km] 13) 0km - 59(0/km) 97/108bpm [INFb/km] 4cal 14) 0km - 28(0/km) 100/106bpm [INFb/km] 2cal 15) 0km - 1:05(0/km) 78/90bpm [INFb/km] 2cal 16) 0km - 1:09(0/km) 73/79bpm [INFb/km] 1cal 17) 0km - 1:16(0/km) 74/82bpm [INFb/km] 2cal 18) 0km - 59(0/km) 80/85bpm [INFb/km] 1cal 19) 0km - 1:21(0/km) 80/85bpm [INFb/km] 2cal 20) 0km - 1:01(0/km) 72/84bpm [INFb/km] 1cal 21) 0km - 1:16(0/km) 71/82bpm [INFb/km] 1cal 22) 0km - 1:11(0/km) 75/81bpm [INFb/km] 1cal 23) 0km - 1:23(0/km) 77/82bpm [INFb/km] 2cal 24) 0km - 58(0/km) 83/86bpm [INFb/km] 2cal 25) 0km - 1:19(0/km) 83/89bpm [INFb/km] 3cal 26) 0km - 1:16(0/km) 81/85bpm [INFb/km] 2cal 27) 0km - 57(0/km) 83/87bpm [INFb/km] 2cal 28) 0km - 25(0/km) 83/89bpm [INFb/km] 1cal 29) 0km - 48(0/km) 80/85bpm [INFb/km] 1cal 30) 0km - 1:19(0/km) 80/84bpm [INFb/km] 3cal 31) 0km - 1:10(0/km) 82/87bpm [INFb/km] 3cal 32) 0km - 1:00(0/km) 76/81bpm [INFb/km] 2cal 33) 0km - 20(0/km) 72/78bpm [INFb/km] 34) 0km - 56(0/km) 88/93bpm [INFb/km] 2cal 35) 0km - 1:19(0/km) 93/104bpm [INFb/km] 4cal 36) 0km - 1:02(0/km) 85/93bpm [INFb/km] 2cal 37) 0km - 7:42(0/km) 75/92bpm [INFb/km] 11cal 38) 0km - 1(0/km) 82/82bpm [INFb/km] ![]()
Swim3k/120x25m @ Orbit - leg recovery
500m mixed(100m float, 250m fc, 100m br, 50m bk) 5x100m arm drills 500m body posn drills 2x500m steady bi lat breathing 5x100 w/3 IM Slow... Split Summary === 1) 0.1km - 1:53(18:45/km) 101/113bpm [1895b/km] 12cal 2) 0km - 2(0/km) 101/113bpm [INFb/km] 3) 0.25km - 5:08(20:34/km) 113/122bpm [2324b/km] 45cal 30/rpm 2.92/3.03kmph 4) 0.1km - 2:15(22:31/km) 118/128bpm [2656b/km] 20cal 40/rpm 2.66/2.8kmph 5) 0.05km - 1:07(22:15/km) 115/128bpm [2558b/km] 9cal 22/rpm 2.7/2.71kmph 6) 0.1km - 1:49(18:08/km) 106/112bpm [1923b/km] 12cal 30/rpm 3.31/3.41kmph 7) 0.1km - 1:50(18:20/km) 114/123bpm [2090b/km] 15cal 28/rpm 3.27/3.3kmph 8) 0.1km - 1:58(19:37/km) 106/113bpm [2079b/km] 13cal 30/rpm 3.06/3.16kmph 9) 0.1km - 1:48(18:01/km) 105/112bpm [1892b/km] 11cal 30/rpm 3.33/3.59kmph 10) 0.1km - 1:04(10:42/km) 101/113bpm [1080b/km] 4cal 22/rpm 5.61/6.7kmph 11) 0.05km - 54(18:02/km) 100/112bpm [1803b/km] 4cal 26/rpm 3.33/3.42kmph 12) 0.05km - 1:00(20:00/km) 102/111bpm [2041b/km] 5cal 13) 0km - 2(0/km) 70/70bpm [INFb/km] 14) 0.05km - 57(19:04/km) 99/113bpm [1888b/km] 3cal 21/rpm 3.15/3.43kmph 15) 0.1km - 2:11(21:47/km) 114/119bpm [2483b/km] 18cal 16) 0km - 2(0/km) 114/119bpm [INFb/km] 17) 0.1km - 1:53(18:52/km) 109/119bpm [2056b/km] 13cal 27/rpm 3.18/3.45kmph 18) 0km - 5(0/km) 68/68bpm [INFb/km] 19) 0.05km - 1:11(23:34/km) 103/114bpm [2427b/km] 6cal 20) 0km - 2(0/km) 69/69bpm [INFb/km] 21) 0.05km - 56(18:43/km) 101/111bpm [1891b/km] 3cal 26/rpm 3.2/3.47kmph 22) 0.1km - 1:52(18:43/km) 100/108bpm [1872b/km] 8cal 28/rpm 3.2/3.27kmph 23) 0.5km - 10:43(21:25/km) 114/121bpm [2442b/km] 85cal 29/rpm 2.8/3.09kmph 24) 0.5km - 10:47(21:34/km) 116/129bpm [2501b/km] 85cal 29/rpm 2.78/3.12kmph 25) 0.1km - 2:02(20:20/km) 133/143bpm [2705b/km] 22cal 31/rpm 2.95/4.4kmph 26) 0.1km - 1:54(18:58/km) 109/116bpm [2068b/km] 9cal 28/rpm 3.16/3.34kmph 27) 0.1km - 2:01(20:07/km) 135/146bpm [2715b/km] 23cal 30/rpm 2.98/4.06kmph 28) 0.1km - 1:53(18:47/km) 111/118bpm [2085b/km] 11cal 29/rpm 3.19/3.26kmph 29) 0.1km - 1:57(19:30/km) 138/147bpm [2690b/km] 22cal 31/rpm 3.08/4.23kmph 30) 0km - 0(0/km) 138/147bpm [INFb/km] 22cal ![]() |
Bike: Wraysbury loop - strong cold north wind... not much traffic...
Usual traffic light delays... Split Summary === 1) 5km - 10:04(2:01/km) 127/140bpm [256b/km] 142cal 79/115rpm 234/594W 29.78/36.55kmph 2) 5km - 9:38(1:56/km) 136/144bpm [262b/km] 133cal 84/103rpm 222/497W 31.13/37.79kmph 3) 5km - 9:03(1:49/km) 141/146bpm [255b/km] 134cal 82/103rpm 233/494W 33.14/39.4kmph 4) 1.32km - 2:24(1:50/km) 143/151bpm [261b/km] 33cal 81/113rpm 252/620W 32.82/41.62kmph ![]()
Run: Intervals 🌙: Colder than expected
2k WU, 20x1min Off/on, 2k tempo return in to the wind. Tempo pace was better today - at last... Weint the 'right way round' getting lighter... summer on the way... Split Summary === 1) 1km - 5:06(5:06/km) 129/133bpm [659b/km] 62cal 11.75/12.73kmph 2) 1km - 5:03(5:03/km) 136/140bpm [687b/km] 67cal 11.88/12.8kmph 3) 0.17km - 53(5:18/km) 135/139bpm [714b/km] 11cal 11.34/11.99kmph 4) 0.23km - 1:01(4:21/km) 143/148bpm [623b/km] 14cal 13.78/13.87kmph 5) 0.18km - 59(5:22/km) 143/148bpm [768b/km] 14cal 11.17/13.91kmph 6) 0.25km - 1:01(4:08/km) 143/148bpm [591b/km] 14cal 14.51/14.58kmph 7) 0.18km - 1:00(5:35/km) 143/146bpm [798b/km] 13cal 10.76/14.58kmph 8) 0.23km - 1:01(4:21/km) 143/148bpm [621b/km] 14cal 13.82/13.71kmph 9) 0.18km - 59(5:22/km) 143/148bpm [767b/km] 13cal 11.19/13.64kmph 10) 0.23km - 1:00(4:20/km) 143/147bpm [620b/km] 13cal 13.84/14.08kmph 11) 0.17km - 59(5:47/km) 141/147bpm [815b/km] 13cal 10.38/14.08kmph 12) 0.24km - 1:01(4:18/km) 143/150bpm [615b/km] 13cal 13.95/14.11kmph 13) 0.19km - 59(5:19/km) 145/150bpm [770b/km] 14cal 11.3/13.94kmph 14) 0.23km - 1:00(4:25/km) 142/150bpm [628b/km] 13cal 13.56/13.84kmph 15) 0.19km - 1:00(5:22/km) 143/149bpm [766b/km] 13cal 11.2/13.87kmph 16) 0.24km - 1:01(4:10/km) 146/151bpm [609b/km] 14cal 14.38/15.35kmph 17) 0.17km - 59(5:39/km) 145/151bpm [820b/km] 14cal 10.61/15.22kmph 18) 0.23km - 1:01(4:28/km) 145/150bpm [649b/km] 13cal 13.41/13.47kmph 19) 0.18km - 59(5:25/km) 145/150bpm [786b/km] 13cal 11.07/13.47kmph 20) 0.25km - 1:01(4:05/km) 148/155bpm [604b/km] 14cal 14.7/15.12kmph 21) 0.19km - 59(5:12/km) 149/155bpm [775b/km] 14cal 11.53/15.12kmph 22) 0.22km - 1:00(4:26/km) 149/151bpm [660b/km] 14cal 13.54/14.61kmph 23) 0.18km - 1:00(5:30/km) 144/151bpm [791b/km] 13cal 10.92/14.58kmph 24) 0.22km - 1:01(4:35/km) 147/153bpm [674b/km] 14cal 13.09/12.8kmph 25) 0.18km - 1:00(5:26/km) 150/153bpm [815b/km] 14cal 11.04/12.83kmph 26) 0.23km - 1:00(4:18/km) 148/152bpm [636b/km] 14cal 13.96/14.41kmph 27) 0.18km - 59(5:25/km) 148/152bpm [801b/km] 14cal 11.09/14.38kmph 28) 0.22km - 1:01(4:32/km) 149/153bpm [676b/km] 14cal 13.22/13.47kmph 29) 0.19km - 59(5:15/km) 148/153bpm [777b/km] 14cal 11.43/13.47kmph 30) 0.23km - 1:01(4:31/km) 147/152bpm [665b/km] 14cal 13.27/13.6kmph 31) 0.18km - 59(5:25/km) 147/152bpm [797b/km] 13cal 11.06/13.6kmph 32) 0.22km - 1:00(4:33/km) 147/155bpm [669b/km] 13cal 13.18/13.54kmph 33) 0.17km - 1:00(5:59/km) 152/155bpm [911b/km] 14cal 10.02/13.44kmph 34) 0.22km - 1:00(4:32/km) 150/151bpm [680b/km] 14cal 13.23/13.77kmph 35) 0.2km - 1:00(5:04/km) 145/150bpm [735b/km] 13cal 11.83/13.81kmph 36) 0.23km - 1:01(4:27/km) 148/154bpm [659b/km] 13cal 13.48/13.47kmph 37) 0.19km - 59(5:17/km) 151/155bpm [799b/km] 14cal 11.34/13.47kmph 38) 0.23km - 1:01(4:27/km) 151/155bpm [672b/km] 14cal 13.49/13.77kmph 39) 0.18km - 1:00(5:26/km) 150/156bpm [815b/km] 14cal 11.05/13.77kmph 40) 0.23km - 1:00(4:20/km) 150/155bpm [650b/km] 14cal 13.84/14.11kmph 41) 0.18km - 1:00(5:32/km) 151/155bpm [837b/km] 14cal 10.83/14.04kmph 42) 0.23km - 1:01(4:21/km) 151/156bpm [657b/km] 14cal 13.8/14.08kmph 43) 0.18km - 1:00(5:28/km) 151/155bpm [826b/km] 14cal 10.97/14.08kmph 44) 0.57km - 2:58(5:10/km) 146/149bpm [754b/km] 40cal 11.62/12.06kmph 45) 1km - 4:35(4:35/km) 153/158bpm [700b/km] 67cal 13.11/13.54kmph 46) 1km - 4:35(4:35/km) 157/160bpm [720b/km] 69cal 13.08/14.18kmph 47) 0.19km - 45(4:04/km) 158/159bpm [643b/km] 11cal 14.74/14.34kmph ![]() |
Split Summary
=== 1) 0km - 40:52(0/km) 59/80bpm [INFb/km] 54cal ![]()
Zwift - Rolling Roads on Triple Flat Loops in Watopia
3x(3x5mins ramp + 10s sprint) 100%, 105% and 110% Split Summary === 1) 5km - 10:24(2:05/km) 103/120bpm [214b/km] 106cal 81/91rpm 148/258W 28.87/34.63kmph 2) 5km - 9:41(1:56/km) 117/123bpm [227b/km] 123cal 82/88rpm 191/243W 30.99/33.32kmph 3) 5km - 11:07(2:13/km) 114/135bpm [254b/km] 115cal 77/98rpm 157/442W 26.97/48.94kmph 4) 5km - 9:42(1:56/km) 123/130bpm [239b/km] 120cal 82/90rpm 184/248W 30.94/33.89kmph 5) 5km - 10:40(2:08/km) 119/132bpm [254b/km] 113cal 76/115rpm 155/489W 28.14/49.88kmph 6) 5km - 9:18(1:52/km) 129/135bpm [240b/km] 122cal 81/94rpm 198/312W 32.28/40.78kmph 7) 4.58km - 10:30(2:18/km) 124/140bpm [284b/km] 104cal 79/100rpm 157/423W 26.17/45.92kmph ![]() |
Bike: VW avoiding the blocked Lyne - strong cold wind - nice sun
nice tailwind to start, horrid headwind second half...but dry n sunny Split Summary === 1) 5km - 8:35(1:43/km) 132/147bpm [227b/km] 131cal 79/99rpm 246/414W 34.96/42.56kmph 2) 5km - 9:14(1:51/km) 141/153bpm [260b/km] 132cal 80/107rpm 236/524W 32.5/48.47kmph 3) 5km - 9:45(1:57/km) 146/154bpm [285b/km] 149cal 81/110rpm 249/410W 30.76/48.94kmph 4) 1.05km - 2:28(2:21/km) 142/152bpm [335b/km] 30cal 79/129rpm 282/857W 25.46/38.56kmph ![]()
Run: Thursday Hill work ... ⛅
felt good... ususal session 1, 5, 1 Split Summary === 1) 1km - 5:10(5:10/km) 126/135bpm [652b/km] 60cal 11.6/12.06kmph 2) 1km - 4:51(4:51/km) 133/137bpm [646b/km] 62cal 12.36/12.7kmph 3) 1km - 4:54(4:54/km) 138/141bpm [676b/km] 65cal 12.25/13.13kmph 4) 1km - 5:32(5:32/km) 140/147bpm [774b/km] 73cal 10.85/12.39kmph 5) 1km - 5:25(5:25/km) 142/154bpm [769b/km] 71cal 11.08/12.56kmph 6) 0.46km - 2:03(4:26/km) 142/149bpm [630b/km] 27cal 13.53/14.24kmph 7) 0.31km - 1:39(5:19/km) 149/162bpm [791b/km] 21cal 11.3/12.87kmph 8) 0.34km - 1:29(4:22/km) 134/159bpm [586b/km] 16cal 13.72/14.11kmph 9) 0.31km - 1:37(5:08/km) 146/163bpm [749b/km] 20cal 11.69/12.63kmph 10) 0.33km - 1:30(4:29/km) 133/161bpm [597b/km] 15cal 13.37/13.81kmph 11) 0.32km - 1:35(4:58/km) 147/164bpm [731b/km] 19cal 12.07/12.9kmph 12) 0.34km - 1:30(4:24/km) 137/162bpm [602b/km] 17cal 13.65/13.77kmph 13) 0.31km - 1:33(5:02/km) 148/165bpm [746b/km] 19cal 11.9/12.36kmph 14) 0.36km - 1:27(4:03/km) 140/164bpm [567b/km] 16cal 14.81/14.04kmph 15) 0.31km - 1:33(4:59/km) 149/166bpm [742b/km] 19cal 12.05/12.93kmph 16) 0.61km - 2:38(4:20/km) 139/165bpm [603b/km] 30cal 13.84/15.12kmph 17) 1km - 5:15(5:15/km) 152/158bpm [799b/km] 76cal 11.41/14.41kmph 18) 1km - 4:50(4:50/km) 153/162bpm [740b/km] 66cal 12.4/13.98kmph 19) 1km - 4:10(4:10/km) 150/155bpm [626b/km] 59cal 14.39/15.08kmph 20) 1km - 4:40(4:40/km) 153/156bpm [714b/km] 68cal 12.86/13.6kmph 21) 1km - 4:40(4:40/km) 154/158bpm [719b/km] 68cal 12.85/13.5kmph 22) 1km - 4:42(4:42/km) 156/159bpm [734b/km] 70cal 12.74/13.54kmph 23) 0.3km - 1:16(4:08/km) 157/160bpm [649b/km] 18cal 14.52/14.44kmph ![]() |
Run: Friday 5k practice - 21:13 - getting better
cold breeze; 3 mins stopped at rail crossing Split Summary === 1) 1km - 4:58(4:58/km) 125/135bpm [622b/km] 58cal 12.06/13kmph 2) 1km - 4:19(4:19/km) 143/151bpm [618b/km] 61cal 13.88/14.28kmph 3) 1km - 4:11(4:11/km) 154/158bpm [643b/km] 62cal 14.37/14.71kmph 4) 1km - 4:11(4:11/km) 153/162bpm [639b/km] 60cal 14.36/15.05kmph 5) 1km - 4:15(4:15/km) 160/163bpm [680b/km] 66cal 14.12/14.95kmph 6) 1km - 4:25(4:25/km) 163/166bpm [719b/km] 69cal 13.61/14.11kmph 7) 0.28km - 1:08(4:02/km) 163/167bpm [657b/km] 18cal 14.89/14.91kmph ![]()
Zwift - Super Peaks Pyramid on Turf N Surf in Makuri Islands
Lots of intervals, most OK, but painful 60s & 90s@385w 24/25@105% Split Summary === 1) 5km - 10:48(2:10/km) 102/111bpm [220b/km] 109cal 82/92rpm 147/210W 27.76/31.84kmph 2) 5km - 10:01(2:00/km) 118/128bpm [236b/km] 130cal 87/119rpm 195/295W 29.96/33.83kmph 3) 5km - 9:41(1:56/km) 126/137bpm [244b/km] 129cal 91/104rpm 200/283W 30.96/36.21kmph 4) 5km - 9:48(1:58/km) 129/143bpm [253b/km] 127cal 85/101rpm 195/324W 30.6/39kmph 5) 5km - 9:06(1:49/km) 136/162bpm [248b/km] 136cal 88/107rpm 227/438W 32.96/46.45kmph 6) 5km - 9:52(1:58/km) 140/162bpm [276b/km] 124cal 89/99rpm 188/370W 30.41/43.94kmph 7) 5km - 9:32(1:54/km) 143/150bpm [273b/km] 127cal 91/104rpm 200/298W 31.49/35.64kmph 8) 5km - 10:22(2:04/km) 137/142bpm [284b/km] 117cal 90/103rpm 168/220W 28.95/31.17kmph 9) 2.87km - 6:23(2:13/km) 129/136bpm [286b/km] 64cal 82/90rpm 147/215W 27.03/29.73kmph ![]() |
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Sun 5th Mar
Mar 5
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Mon 6th Mar
Mar 6
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Tue 7th Mar
Mar 7
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Wed 8th Mar
Mar 8
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Thu 9th Mar
Mar 9
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Fri 10th Mar
Mar 10
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Sat 11th Mar
Mar 11
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Run: To Berko Costa n back
Unexpectedly running at the pointy end of Berko Half - so really picked up the pace for a mile or so... great running Alex Smith my run was mostly slower then i wanted.. cold headwind out.. seemed to be here in part on the return apart from the race motivation i just slowed in last quarter Split Summary === 1) 1km - 4:53(4:53/km) 124/141bpm [605b/km] 55cal 12.29/13.54kmph 2) 1km - 4:46(4:46/km) 134/144bpm [638b/km] 62cal 12.61/13.94kmph 3) 1km - 4:57(4:57/km) 143/147bpm [707b/km] 71cal 12.14/12.53kmph 4) 1km - 4:48(4:48/km) 143/147bpm [687b/km] 68cal 12.48/12.6kmph 5) 1km - 4:56(4:56/km) 143/147bpm [706b/km] 69cal 12.15/13.13kmph 6) 1km - 4:59(4:59/km) 143/146bpm [714b/km] 69cal 12.02/12.53kmph 7) 1km - 5:06(5:06/km) 143/145bpm [729b/km] 70cal 11.76/12.12kmph 8) 1km - 5:09(5:09/km) 143/145bpm [737b/km] 70cal 11.65/12.53kmph 9) 1km - 5:03(5:03/km) 144/148bpm [728b/km] 71cal 11.87/12.12kmph 10) 1km - 5:04(5:04/km) 143/150bpm [724b/km] 65cal 11.85/12.56kmph 11) 1km - 5:02(5:02/km) 144/148bpm [724b/km] 66cal 11.94/12.8kmph 12) 1km - 5:00(5:00/km) 145/147bpm [725b/km] 69cal 11.99/12.97kmph 13) 1km - 5:11(5:11/km) 141/147bpm [731b/km] 61cal 11.57/12.02kmph 14) 1km - 5:05(5:05/km) 135/143bpm [687b/km] 50cal 11.79/13.47kmph 15) 1km - 4:25(4:25/km) 147/151bpm [648b/km] 61cal 13.6/14.08kmph 16) 1km - 4:32(4:32/km) 150/153bpm [679b/km] 64cal 13.26/13.98kmph 17) 1km - 4:46(4:46/km) 145/150bpm [691b/km] 65cal 12.6/13.27kmph 18) 1km - 4:54(4:54/km) 145/150bpm [711b/km] 62cal 12.24/12.77kmph 19) 1km - 4:55(4:55/km) 145/147bpm [714b/km] 64cal 12.19/12.9kmph 20) 1km - 4:58(4:58/km) 144/146bpm [715b/km] 59cal 12.09/12.23kmph 21) 1km - 5:05(5:05/km) 143/146bpm [727b/km] 53cal 11.81/12.46kmph 22) 1km - 5:08(5:08/km) 144/147bpm [739b/km] 55cal 11.7/12.53kmph 23) 1km - 5:12(5:12/km) 145/149bpm [755b/km] 59cal 11.52/12.9kmph 24) 1km - 5:15(5:15/km) 146/149bpm [767b/km] 62cal 11.42/11.96kmph 25) 1km - 5:01(5:01/km) 143/146bpm [717b/km] 50cal 11.97/12.43kmph 26) 1km - 5:44(5:44/km) 145/152bpm [832b/km] 61cal 10.45/12.53kmph 27) 0.7km - 3:47(5:27/km) 147/151bpm [801b/km] 45cal 11.02/12.33kmph ![]() |
Split Summary
=== 1) 0.1km - 1:45(17:35/km) 111/126bpm [1951b/km] 13cal 2) 0km - 2(0/km) 61/61bpm [INFb/km] 3) 0.25km - 4:52(19:29/km) 115/121bpm [2241b/km] 45cal 29/rpm 3.08/3.21kmph 4) 0.1km - 2:07(21:07/km) 122/137bpm [2575b/km] 22cal 40/rpm 2.84/3kmph 5) 0.05km - 1:11(23:41/km) 120/122bpm [2842b/km] 12cal 24/rpm 2.53/2.59kmph 6) 0.05km - 59(19:32/km) 105/115bpm [2052b/km] 6cal 7) 0km - 26(0/km) 87/88bpm [INFb/km] 8) 0.05km - 56(18:35/km) 106/116bpm [1971b/km] 5cal 18/rpm 3.23/3.5kmph 9) 0.1km - 2:04(20:42/km) 109/116bpm [2256b/km] 15cal 10) 0km - 2(0/km) 87/87bpm [INFb/km] 11) 0.1km - 1:47(17:47/km) 112/123bpm [1993b/km] 12cal 26/rpm 3.37/3.95kmph 12) 0.05km - 1:05(21:36/km) 106/117bpm [2289b/km] 6cal 13) 0.05km - 1:12(24:05/km) 100/114bpm [2408b/km] 6cal 14) 0km - 2(0/km) 71/71bpm [INFb/km] 15) 0.05km - 1:02(20:38/km) 100/114bpm [2063b/km] 4cal 24/rpm 2.91/2.98kmph 16) 0.05km - 49(16:16/km) 111/125bpm [1806b/km] 5cal 26/rpm 3.69/3.8kmph 17) 0.1km - 1:40(16:45/km) 108/120bpm [1808b/km] 11cal 29/rpm 3.58/3.67kmph 18) 0.1km - 1:37(16:13/km) 124/144bpm [2010b/km] 15cal 29/rpm 3.7/4.12kmph 19) 0.1km - 1:49(18:11/km) 115/121bpm [2091b/km] 15cal 31/rpm 3.3/3.44kmph 20) 0.1km - 1:48(18:03/km) 115/128bpm [2075b/km] 13cal 32/rpm 3.33/3.47kmph 21) 0.1km - 1:48(18:02/km) 110/118bpm [1985b/km] 13cal 28/rpm 3.33/3.45kmph 22) 0.1km - 1:46(17:39/km) 127/139bpm [2242b/km] 17cal 30/rpm 3.4/3.75kmph 23) 0.1km - 1:45(17:27/km) 128/142bpm [2233b/km] 16cal 30/rpm 3.44/3.79kmph 24) 0.1km - 1:45(17:25/km) 115/122bpm [2004b/km] 13cal 30/rpm 3.45/3.57kmph 25) 0.1km - 1:47(17:46/km) 126/138bpm [2240b/km] 16cal 30/rpm 3.38/3.54kmph 26) 0.1km - 1:46(17:40/km) 128/142bpm [2262b/km] 18cal 30/rpm 3.39/3.49kmph 27) 0.1km - 1:49(18:14/km) 114/121bpm [2078b/km] 13cal 29/rpm 3.29/3.43kmph ![]() |
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Zwift - SUPER Fast in Watopia - was super hard
4x10min@240w, 4x2min@285w creamed by the end Split Summary === 1) 5km - 12:48(2:34/km) 93/116bpm [238b/km] 101cal 80/109rpm 115/234W 23.45/33.22kmph 2) 5km - 9:47(1:57/km) 123/138bpm [241b/km] 129cal 91/108rpm 199/289W 30.66/35.54kmph 3) 5km - 9:32(1:54/km) 133/142bpm [253b/km] 129cal 89/96rpm 205/289W 31.49/36.21kmph 4) 5km - 8:57(1:47/km) 144/153bpm [258b/km] 132cal 90/98rpm 224/282W 33.52/36.75kmph 5) 5km - 8:57(1:47/km) 143/154bpm [256b/km] 130cal 86/97rpm 221/277W 33.5/37.08kmph 6) 5km - 9:28(1:54/km) 146/155bpm [276b/km] 126cal 88/98rpm 200/270W 31.68/36.04kmph 7) 5km - 11:18(2:16/km) 142/155bpm [321b/km] 129cal 89/106rpm 205/324W 26.53/38.6kmph 8) 5km - 9:08(1:50/km) 147/159bpm [269b/km] 130cal 87/102rpm 216/328W 32.82/39.81kmph 9) 5km - 10:22(2:04/km) 143/161bpm [296b/km] 119cal 85/109rpm 170/329W 28.96/40.88kmph 10) 1.57km - 4:20(2:46/km) 127/136bpm [352b/km] 30cal 73/86rpm 93/148W 21.68/25.12kmph ![]() |
Run: Aborted/cut-short KL Hills sesh as left calf was sore
![]() Started fine, pace was good then deep dull pain on both sides of left calf... hopefully ice will help... but annoying as i was deeply unmotivated to get out today (like Tuesday... ) Split Summary === 1) 1km - 4:46(4:46/km) 131/159bpm [625b/km] 39cal 12.58/13.6kmph 2) 1km - 4:37(4:37/km) 154/158bpm [711b/km] 43cal 13/14.34kmph 3) 1km - 5:19(5:19/km) 139/151bpm [739b/km] 73cal 11.28/12.53kmph 4) 1km - 4:56(4:56/km) 138/147bpm [681b/km] 66cal 12.15/14.44kmph 5) 1km - 4:28(4:28/km) 142/146bpm [635b/km] 62cal 13.41/15.35kmph 6) 1km - 5:35(5:35/km) 141/152bpm [787b/km] 73cal 10.75/11.76kmph 7) 1km - 4:48(4:48/km) 139/149bpm [668b/km] 62cal 12.48/13.2kmph 8) 1km - 5:30(5:30/km) 144/151bpm [793b/km] 76cal 10.9/12.43kmph 9) 0.86km - 4:36(5:21/km) 147/152bpm [787b/km] 66cal 11.21/12.83kmph ![]() |
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Sun 12th Mar
Mar 12
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Mon 13th Mar
Mar 13
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Tue 14th Mar
Mar 14
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Wed 15th Mar
Mar 15
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Thu 16th Mar
Mar 16
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Fri 17th Mar
Mar 17
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Sat 18th Mar
Mar 18
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DTC ride pt 2
Split Summary === 1) 5km - 12:53(2:35/km) 109/136bpm [281b/km] 92cal 63/95rpm 169/349W 23.29/47.33kmph 2) 5km - 12:07(2:25/km) 126/157bpm [305b/km] 128cal 68/122rpm 211/610W 24.76/48.1kmph 3) 5km - 12:13(2:27/km) 134/175bpm [327b/km] 134cal 71/133rpm 267/836W 24.56/59.29kmph 4) 5km - 11:55(2:23/km) 124/155bpm [296b/km] 98cal 70/116rpm 176/644W 25.17/51.93kmph 5) 5km - 12:07(2:25/km) 138/162bpm [334b/km] 157cal 73/133rpm 238/917W 24.77/57.94kmph 6) 5km - 11:05(2:13/km) 130/152bpm [288b/km] 93cal 73/130rpm 187/839W 27.06/53.41kmph 7) 5km - 10:18(2:04/km) 138/158bpm [284b/km] 125cal 79/111rpm 268/681W 29.15/41.68kmph 8) 3.68km - 8:26(2:17/km) 153/166bpm [350b/km] 131cal 81/109rpm 272/646W 26.2/43.97kmph ![]() |
Split Summary
=== 1) 0km - 5:27(0/km) 103/130bpm [INFb/km] 32cal 2) 0km - 36(0/km) 89/98bpm [INFb/km] 2cal 3) 0km - 59(0/km) 110/125bpm [INFb/km] 5cal 4) 0km - 13(0/km) 125/127bpm [INFb/km] 1cal 5) 0km - 59(0/km) 119/123bpm [INFb/km] 8cal 6) 0km - 11(0/km) 120/122bpm [INFb/km] 1cal 7) 0km - 59(0/km) 117/121bpm [INFb/km] 7cal 8) 0km - 11(0/km) 120/121bpm [INFb/km] 1cal 9) 0km - 57(0/km) 118/127bpm [INFb/km] 7cal 10) 0km - 16(0/km) 121/125bpm [INFb/km] 2cal 11) 0km - 1:00(0/km) 112/120bpm [INFb/km] 6cal 12) 0km - 1:11(0/km) 114/128bpm [INFb/km] 7cal 13) 0km - 23(0/km) 120/128bpm [INFb/km] 3cal 14) 0km - 53(0/km) 98/114bpm [INFb/km] 3cal 15) 0km - 13(0/km) 91/95bpm [INFb/km] 16) 0km - 59(0/km) 90/97bpm [INFb/km] 2cal 17) 0km - 1:14(0/km) 96/104bpm [INFb/km] 5cal 18) 0km - 1:25(0/km) 91/97bpm [INFb/km] 5cal 19) 0km - 1:03(0/km) 94/102bpm [INFb/km] 3cal 20) 0km - 1:20(0/km) 93/101bpm [INFb/km] 4cal 21) 0km - 56(0/km) 88/101bpm [INFb/km] 2cal 22) 0km - 1:08(0/km) 87/97bpm [INFb/km] 1cal 23) 0km - 1:08(0/km) 90/94bpm [INFb/km] 2cal 24) 0km - 1:25(0/km) 91/96bpm [INFb/km] 2cal 25) 0km - 57(0/km) 94/101bpm [INFb/km] 3cal 26) 0km - 1:10(0/km) 97/103bpm [INFb/km] 5cal 27) 0km - 1:20(0/km) 98/105bpm [INFb/km] 5cal 28) 0km - 1:01(0/km) 101/108bpm [INFb/km] 4cal 29) 0km - 1:20(0/km) 93/105bpm [INFb/km] 5cal 30) 0km - 1:11(0/km) 90/96bpm [INFb/km] 3cal 31) 0km - 57(0/km) 91/95bpm [INFb/km] 2cal 32) 0km - 1:22(0/km) 102/116bpm [INFb/km] 5cal 33) 0km - 57(0/km) 93/105bpm [INFb/km] 3cal 34) 0km - 18(0/km) 88/90bpm [INFb/km] 35) 0km - 54(0/km) 105/114bpm [INFb/km] 4cal 36) 0km - 12(0/km) 108/114bpm [INFb/km] 1cal 37) 0km - 57(0/km) 102/107bpm [INFb/km] 3cal 38) 0km - 1:24(0/km) 99/111bpm [INFb/km] 3cal 39) 0km - 5:55(0/km) 90/104bpm [INFb/km] 13cal ![]()
Swim:3k/120x25m @Orbit
500m mixed WU, 5x100m arm drills, 500m position drills, 5x100m faster, 500m, 5x100m w/3 IM Split Summary === 1) 0.1km - 1:45(17:30/km) 2) 0km - 2(0/km) 3) 0.25km - 5:06(20:25/km) 50cal 29/rpm 2.94/3.6kmph 4) 0.1km - 2:05(20:51/km) 28cal 40/rpm 2.88/2.99kmph 5) 0.05km - 1:07(22:19/km) 13cal 22/rpm 2.69/3.07kmph 6) 0.1km - 1:48(17:55/km) 20cal 29/rpm 3.35/3.41kmph 7) 0.1km - 1:47(17:46/km) 20cal 29/rpm 3.38/3.53kmph 8) 0.1km - 1:55(19:09/km) 20cal 31/rpm 3.13/3.3kmph 9) 0.1km - 1:48(17:57/km) 20cal 29/rpm 3.34/3.51kmph 10) 0.1km - 1:49(18:12/km) 20cal 29/rpm 3.29/3.49kmph 11) 0.05km - 1:03(21:08/km) 20cal 12) 0km - 5(0/km) 13) 0.05km - 59(19:47/km) 10cal 21/rpm 3.03/3.38kmph 14) 0.1km - 2:08(21:21/km) 10cal 15) 0km - 2(0/km) 16) 0.1km - 1:49(18:13/km) 20cal 27/rpm 3.29/3.5kmph 17) 0.05km - 1:10(23:23/km) 20cal 18) 0km - 2(0/km) 19) 0.05km - 1:01(20:17/km) 10cal 29/rpm 2.96/3.18kmph 20) 0.1km - 1:52(18:39/km) 20cal 27/rpm 3.22/3.37kmph 21) 0.1km - 1:46(17:40/km) 20cal 30/rpm 3.39/3.57kmph 22) 0.1km - 1:51(18:26/km) 20cal 29/rpm 3.25/3.32kmph 23) 0.1km - 1:47(17:49/km) 20cal 30/rpm 3.37/3.8kmph 24) 0.1km - 1:49(18:09/km) 20cal 29/rpm 3.3/3.59kmph 25) 0.1km - 1:45(17:34/km) 20cal 30/rpm 3.42/3.67kmph 26) 0.5km - 10:36(21:12/km) 100cal 29/rpm 2.83/3.56kmph 27) 0.1km - 1:58(19:38/km) 23cal 32/rpm 3.06/4.06kmph 28) 0.1km - 1:52(18:38/km) 20cal 29/rpm 3.22/3.33kmph 29) 0.1km - 1:54(18:55/km) 23cal 30/rpm 3.17/4.58kmph 30) 0.1km - 1:55(19:05/km) 20cal 29/rpm 3.14/3.24kmph 31) 0.1km - 1:54(18:56/km) 23cal 31/rpm 3.17/4.75kmph ![]() |
Split Summary
=== 1) 0.11km - 1:02(9:35/km) 90/94bpm [862b/km] 6cal 6.26/6.89kmph 2) 0.21km - 1:01(4:49/km) 111/133bpm [534b/km] 9cal 12.47/12.33kmph 3) 0.11km - 59(9:06/km) 117/133bpm [1065b/km] 9cal 6.59/12.39kmph 4) 0.22km - 1:01(4:38/km) 125/136bpm [580b/km] 11cal 12.94/13.3kmph 5) 0.11km - 59(8:52/km) 119/136bpm [1056b/km] 10cal 6.76/12.9kmph 6) 0.24km - 1:01(4:18/km) 127/139bpm [546b/km] 11cal 13.95/14.64kmph 7) 0.12km - 1:00(8:12/km) 123/141bpm [1008b/km] 10cal 7.32/14.48kmph 8) 0.23km - 1:00(4:26/km) 130/148bpm [576b/km] 11cal 13.53/14.21kmph 9) 0.12km - 59(8:31/km) 128/147bpm [1090b/km] 11cal 7.05/14.21kmph 10) 0.23km - 1:01(4:21/km) 132/144bpm [575b/km] 12cal 13.78/14.41kmph 11) 0.11km - 1:00(8:55/km) 128/144bpm [1141b/km] 11cal 6.73/14.24kmph 12) 0.24km - 1:00(4:13/km) 135/148bpm [569b/km] 12cal 14.23/14.64kmph 13) 0.11km - 59(8:52/km) 133/149bpm [1179b/km] 11cal 6.77/14.71kmph 14) 0.24km - 1:01(4:10/km) 137/149bpm [571b/km] 12cal 14.41/14.88kmph 15) 0.11km - 1:00(8:48/km) 136/150bpm [1196b/km] 11cal 6.82/14.81kmph 16) 0.44km - 2:01(4:32/km) 146/158bpm [662b/km] 28cal 13.23/13.84kmph 17) 0.1km - 1:00(9:30/km) 139/157bpm [1321b/km] 13cal 6.31/13.84kmph 18) 0.47km - 2:00(4:17/km) 147/162bpm [630b/km] 27cal 14/14.51kmph 19) 0.1km - 59(9:26/km) 143/162bpm [1349b/km] 13cal 6.36/14.51kmph 20) 0.68km - 3:00(4:24/km) 152/160bpm [669b/km] 43cal 13.63/14.21kmph 21) 0.11km - 1:00(9:06/km) 143/160bpm [1301b/km] 13cal 6.6/13.74kmph 22) 0.58km - 2:41(4:35/km) 152/161bpm [698b/km] 38cal 13.07/14.48kmph ![]()
Zwift Split Summary
=== 1) 5km - 9:53(1:59/km) 124/144bpm [245b/km] 123cal 82/131rpm 187/678W 30.36/55.59kmph 2) 4.35km - 8:27(1:57/km) 132/136bpm [257b/km] 108cal 75/103rpm 193/309W 30.83/35.2kmph ![]() |
Split Summary
=== 1) 0km - 40:32(0/km) 65/83bpm [INFb/km] 64cal ![]()
Zwift - Threshold and Vo2 Max! in Watopia
mostly an hour of cycling at 200/220w... Split Summary === 1) 5km - 10:17(2:03/km) 104/118bpm [214b/km] 105cal 88/104rpm 149/264W 29.19/34.56kmph 2) 5km - 9:05(1:49/km) 129/136bpm [234b/km] 129cal 94/108rpm 214/278W 33.04/35.84kmph 3) 5km - 9:50(1:58/km) 128/137bpm [252b/km] 122cal 88/106rpm 185/257W 30.51/35.1kmph 4) 5km - 9:11(1:50/km) 134/138bpm [246b/km] 126cal 88/98rpm 209/278W 32.68/36.35kmph 5) 5km - 9:31(1:54/km) 137/144bpm [261b/km] 126cal 90/103rpm 208/277W 31.51/35.34kmph 6) 5km - 9:04(1:49/km) 140/145bpm [254b/km] 126cal 90/101rpm 210/271W 33.11/37.25kmph 7) 5km - 10:26(2:05/km) 132/144bpm [275b/km] 112cal 86/96rpm 158/247W 28.76/35.34kmph 8) 0.14km - 20(2:22/km) 121/122bpm [287b/km] 2cal 80/90rpm 123/152W 25.27/27.41kmph ![]() |
Swim:3k/120x25m
felt good - best swim for a while - was faster as i left watch running for a minute... 500m mixed WU, 5x100m arms, 400m legs, 6x100m faster, 500m steady, 5x100m w 3 IM Split Summary === 1) 0.1km - 1:44(17:21/km) 2) 0km - 2(0/km) 3) 0.25km - 4:41(18:45/km) 50cal 29/rpm 3.2/3.6kmph 4) 0.1km - 1:57(19:33/km) 30cal 40/rpm 3.07/3.52kmph 5) 0.05km - 1:04(21:27/km) 13cal 21/rpm 2.8/3.19kmph 6) 0.1km - 1:42(17:03/km) 20cal 30/rpm 3.52/3.76kmph 7) 0.1km - 1:43(17:08/km) 20cal 29/rpm 3.5/3.59kmph 8) 0.1km - 1:50(18:23/km) 20cal 30/rpm 3.27/3.46kmph 9) 0.1km - 1:43(17:13/km) 20cal 30/rpm 3.48/3.73kmph 10) 0.1km - 1:42(17:04/km) 20cal 30/rpm 3.51/3.72kmph 11) 0km - 59(0/km) 12) 0.05km - 1:01(20:25/km) 13) 0km - 2(0/km) 14) 0.05km - 55(18:26/km) 10cal 22/rpm 3.25/3.5kmph 15) 0.1km - 2:03(20:27/km) 10cal 16) 0km - 2(0/km) 17) 0.1km - 1:48(17:57/km) 20cal 27/rpm 3.34/3.68kmph 18) 0.05km - 1:07(22:16/km) 20cal 19) 0km - 2(0/km) 20) 0.05km - 1:00(20:07/km) 10cal 27/rpm 2.98/3.14kmph 21) 0.1km - 1:49(18:07/km) 20cal 29/rpm 3.31/3.43kmph 22) 0.1km - 1:46(17:41/km) 20cal 31/rpm 3.39/3.63kmph 23) 0.1km - 1:47(17:48/km) 20cal 30/rpm 3.37/3.52kmph 24) 0.1km - 1:40(16:41/km) 20cal 31/rpm 3.6/3.84kmph 25) 0.1km - 1:40(16:40/km) 20cal 32/rpm 3.6/3.88kmph 26) 0.1km - 1:39(16:33/km) 20cal 31/rpm 3.63/3.89kmph 27) 0.5km - 10:52(21:43/km) 100cal 29/rpm 2.76/3.24kmph 28) 0.1km - 1:55(19:13/km) 23cal 31/rpm 3.12/4.67kmph 29) 0.1km - 1:48(17:55/km) 20cal 30/rpm 3.35/3.41kmph 30) 0.1km - 1:53(18:48/km) 23cal 32/rpm 3.19/4.32kmph 31) 0.1km - 1:49(18:13/km) 20cal 29/rpm 3.29/3.46kmph 32) 0.1km - 1:51(18:26/km) 22cal 29/rpm 3.25/4.72kmph ![]() |
Run: Friday 5k practice -non stop - in the rain
good - calf ok - one or two good km there but lost much fitness Split Summary === 1) 1km - 5:03(5:03/km) 130/138bpm [656b/km] 63cal 11.89/12.29kmph 2) 1km - 4:21(4:21/km) 148/156bpm [644b/km] 64cal 13.8/14.48kmph 3) 1km - 4:09(4:09/km) 160/168bpm [664b/km] 65cal 14.46/15.72kmph 4) 1km - 4:28(4:28/km) 163/171bpm [729b/km] 72cal 13.41/14.98kmph 5) 1km - 4:39(4:39/km) 165/168bpm [767b/km] 76cal 12.9/13.91kmph 6) 0.21km - 54(4:21/km) 166/168bpm [722b/km] 14cal 13.8/13.94kmph ![]()
Bike: Ascot loop - before the rain
![]() Really wanted to go out not Zwift... but forecast was not good but i was lucky ![]() Mostly quiet Friday AM traffic Problem with free hub again... better replace it ASAP... :/ Split Summary === 1) 5km - 10:30(2:06/km) 136/153bpm [286b/km] 155cal 82/105rpm 242/620W 28.58/38.33kmph 2) 5km - 9:13(1:51/km) 139/149bpm [256b/km] 124cal 84/133rpm 224/525W 32.52/46.56kmph 3) 5km - 10:22(2:04/km) 147/159bpm [305b/km] 156cal 78/114rpm 235/418W 28.93/45.14kmph 4) 5km - 9:48(1:58/km) 145/157bpm [284b/km] 138cal 80/104rpm 229/397W 30.64/53.01kmph 5) 5km - 8:56(1:47/km) 145/154bpm [259b/km] 123cal 83/111rpm 217/588W 33.56/50.35kmph 6) 5km - 8:47(1:45/km) 144/149bpm [253b/km] 120cal 84/101rpm 219/354W 34.18/46.99kmph 7) 2.29km - 4:34(2:00/km) 141/149bpm [282b/km] 56cal 82/125rpm 210/606W 30.03/37.05kmph ![]() |
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Sun 19th Mar
Mar 19
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Mon 20th Mar
Mar 20
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Tue 21st Mar
Mar 21
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Wed 22nd Mar
Mar 22
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Thu 23rd Mar
Mar 23
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Fri 24th Mar
Mar 24
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Sat 25th Mar
Mar 25
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Run: Building up again - definitely not Gade...
Headwind out Tailwind plus following someone faster than I realised on way back but calf held up OK ![]() Split Summary === 1) 1km - 4:51(4:51/km) 129/142bpm [625b/km] 59cal 12.39/13.54kmph 2) 1km - 4:37(4:37/km) 139/148bpm [642b/km] 63cal 12.99/14.18kmph 3) 1km - 4:47(4:47/km) 147/152bpm [704b/km] 70cal 12.53/13.23kmph 4) 1km - 4:49(4:49/km) 152/156bpm [731b/km] 71cal 12.48/13.33kmph 5) 1km - 5:00(5:00/km) 152/156bpm [759b/km] 73cal 12.01/12.73kmph 6) 1km - 4:58(4:58/km) 154/157bpm [766b/km] 74cal 12.06/12.8kmph 7) 1km - 4:58(4:58/km) 154/159bpm [765b/km] 74cal 12.09/13.4kmph 8) 1km - 4:39(4:39/km) 157/160bpm [730b/km] 70cal 12.91/13.57kmph 9) 1km - 4:36(4:36/km) 161/164bpm [741b/km] 71cal 13.05/13.84kmph 10) 1km - 4:29(4:29/km) 161/166bpm [721b/km] 70cal 13.39/14.54kmph 11) 1km - 4:57(4:57/km) 160/163bpm [791b/km] 77cal 12.14/14.48kmph 12) 1km - 5:18(5:18/km) 163/166bpm [864b/km] 84cal 11.32/13.67kmph 13) 0.08km - 21(4:32/km) 164/164bpm [742b/km] 5cal 13.26/11.72kmph ![]() |
Split Summary
=== 1) 0km - 2:54(0/km) 114/128bpm [INFb/km] 21cal 2) 0km - 2:14(0/km) 85/105bpm [INFb/km] 7cal 3) 0km - 56(0/km) 104/115bpm [INFb/km] 3cal 4) 0km - 1:01(0/km) 111/115bpm [INFb/km] 6cal 5) 0km - 1:15(0/km) 114/129bpm [INFb/km] 8cal 6) 0km - 1:08(0/km) 135/142bpm [INFb/km] 12cal 7) 0km - 40(0/km) 103/132bpm [INFb/km] 4cal 8) 0km - 1:03(0/km) 110/119bpm [INFb/km] 6cal 9) 0km - 1:15(0/km) 119/130bpm [INFb/km] 9cal 10) 0km - 1:00(0/km) 122/128bpm [INFb/km] 8cal 11) 0km - 46(0/km) 127/133bpm [INFb/km] 7cal 12) 0km - 1:42(0/km) 106/133bpm [INFb/km] 9cal 13) 0km - 53(0/km) 107/116bpm [INFb/km] 4cal 14) 0km - 40(0/km) 114/116bpm [INFb/km] 3cal 15) 0km - 46(0/km) 109/118bpm [INFb/km] 3cal 16) 0km - 39(0/km) 127/134bpm [INFb/km] 5cal 17) 0km - 13(0/km) 132/134bpm [INFb/km] 2cal 18) 0km - 40(0/km) 116/125bpm [INFb/km] 4cal 19) 0km - 48(0/km) 112/117bpm [INFb/km] 4cal 20) 0km - 51(0/km) 116/123bpm [INFb/km] 5cal 21) 0km - 28(0/km) 120/121bpm [INFb/km] 3cal 22) 0km - 46(0/km) 120/126bpm [INFb/km] 5cal 23) 0km - 1:01(0/km) 115/126bpm [INFb/km] 6cal 24) 0km - 36(0/km) 108/117bpm [INFb/km] 2cal 25) 0km - 37(0/km) 117/121bpm [INFb/km] 3cal 26) 0km - 40(0/km) 111/118bpm [INFb/km] 3cal 27) 0km - 47(0/km) 125/128bpm [INFb/km] 5cal 28) 0km - 33(0/km) 115/129bpm [INFb/km] 3cal 29) 0km - 11(0/km) 108/111bpm [INFb/km] 30) 0km - 26(0/km) 107/112bpm [INFb/km] 2cal 31) 0km - 44(0/km) 113/118bpm [INFb/km] 4cal 32) 0km - 37(0/km) 116/119bpm [INFb/km] 3cal 33) 0km - 38(0/km) 120/126bpm [INFb/km] 4cal 34) 0km - 1:51(0/km) 104/127bpm [INFb/km] 9cal 35) 0km - 29(0/km) 98/110bpm [INFb/km] 1cal 36) 0km - 24(0/km) 114/120bpm [INFb/km] 2cal 37) 0km - 24(0/km) 112/119bpm [INFb/km] 2cal 38) 0km - 25(0/km) 118/124bpm [INFb/km] 2cal 39) 0km - 28(0/km) 119/125bpm [INFb/km] 2cal 40) 0km - 28(0/km) 111/114bpm [INFb/km] 2cal 41) 0km - 20(0/km) 117/125bpm [INFb/km] 1cal 42) 0km - 25(0/km) 124/125bpm [INFb/km] 3cal 43) 0km - 22(0/km) 121/126bpm [INFb/km] 2cal 44) 0km - 1:22(0/km) 104/126bpm [INFb/km] 6cal 45) 0km - 5:45(0/km) 92/103bpm [INFb/km] 13cal ![]()
Swim:3k/120x25m @ Orbit
500m mixed WU, 5x100m arms, 400m legs, 6x100m faster, 2x250m, 5x100m w 3 IM Summary === 1) 0.1km - 1:51(18:30/km) 2) 0km - 2(0/km) 3) 0.25km - 4:59(19:55/km) 50cal 29/rpm 3.01/3.17kmph 4) 0.1km - 2:10(21:38/km) 28cal 40/rpm 2.77/3.07kmph 5) 0.05km - 1:08(22:39/km) 13cal 26/rpm 2.65/2.76kmph 6) 0.1km - 1:50(18:22/km) 20cal 29/rpm 3.27/3.34kmph 7) 0.1km - 1:53(18:46/km) 20cal 28/rpm 3.2/3.24kmph 8) 0.1km - 2:00(19:59/km) 20cal 31/rpm 3/3.1kmph 9) 0.1km - 1:54(19:00/km) 20cal 28/rpm 3.16/3.32kmph 10) 0.1km - 1:53(18:46/km) 20cal 29/rpm 3.2/3.37kmph 11) 0.05km - 1:04(21:27/km) 20cal 12) 0km - 2(0/km) 13) 0.05km - 1:04(21:27/km) 10cal 17/rpm 2.8/3.14kmph 14) 0.1km - 2:16(22:44/km) 10cal 15) 0km - 3(0/km) 16) 0.1km - 1:50(18:22/km) 20cal 25/rpm 3.27/3.45kmph 17) 0.05km - 1:10(23:28/km) 20cal 18) 0km - 2(0/km) 19) 0.05km - 1:01(20:27/km) 10cal 20/rpm 2.93/3.28kmph 20) 0.1km - 1:44(17:19/km) 20cal 29/rpm 3.47/3.63kmph 21) 0.1km - 1:49(18:07/km) 20cal 30/rpm 3.31/3.45kmph 22) 0.1km - 1:47(17:46/km) 20cal 30/rpm 3.38/3.66kmph 23) 0.1km - 1:46(17:44/km) 20cal 30/rpm 3.38/3.62kmph 24) 0.1km - 1:43(17:09/km) 20cal 31/rpm 3.5/3.79kmph 25) 0.1km - 1:44(17:22/km) 20cal 31/rpm 3.45/3.55kmph 26) 0.25km - 5:01(20:05/km) 50cal 31/rpm 2.99/3.22kmph 27) 0.25km - 5:16(21:04/km) 50cal 30/rpm 2.85/3.24kmph 28) 0.1km - 1:54(19:03/km) 23cal 30/rpm 3.15/4.23kmph 29) 0.1km - 1:48(18:00/km) 20cal 30/rpm 3.33/3.5kmph 30) 0.1km - 1:56(19:25/km) 24cal 31/rpm 3.09/3.66kmph 31) 0.1km - 1:53(18:55/km) 20cal 32/rpm 3.17/3.53kmph 32) 0.1km - 1:55(19:12/km) 23cal 30/rpm 3.12/4.16kmph ![]() |
Split Summary
=== 1) 5km - 10:51(2:10/km) 103/131bpm [223b/km] 101cal 85/104rpm 134/265W 27.67/36.18kmph 2) 5km - 8:26(1:41/km) 143/152bpm [241b/km] 131cal 96/108rpm 237/356W 35.59/41.89kmph 3) 2.79km - 5:29(1:58/km) 147/156bpm [289b/km] 65cal 91/107rpm 178/296W 30.48/39.94kmph ![]()
Run: Tuesday Intervals: 20x(1min on/off) + 2k tempo
sore glutes after yesterdays circuits head/crosswind for first 2/3 then blustery for rest Finding it so hard to tell how fast i'm running... but pleased with last 2k efforts at least Split Summary === 1) 1km - 5:07(5:07/km) 128/136bpm [654b/km] 62cal 11.74/13kmph 2) 1km - 4:56(4:56/km) 139/146bpm [685b/km] 66cal 12.17/12.9kmph 3) 0.19km - 1:00(5:18/km) 138/138bpm [732b/km] 12cal 11.31/11.69kmph 4) 0.23km - 1:01(4:22/km) 143/148bpm [625b/km] 14cal 13.73/13.47kmph 5) 0.19km - 1:00(5:21/km) 146/151bpm [781b/km] 14cal 11.22/13.47kmph 6) 0.23km - 1:00(4:23/km) 145/149bpm [635b/km] 14cal 13.69/13.98kmph 7) 0.19km - 59(5:13/km) 145/148bpm [757b/km] 14cal 11.49/13.98kmph 8) 0.23km - 1:00(4:27/km) 143/147bpm [637b/km] 14cal 13.47/13.47kmph 9) 0.18km - 1:00(5:25/km) 146/149bpm [792b/km] 14cal 11.06/13.37kmph 10) 0.22km - 1:00(4:37/km) 145/149bpm [670b/km] 14cal 12.99/12.87kmph 11) 0.18km - 1:01(5:38/km) 144/149bpm [811b/km] 14cal 10.65/12.87kmph 12) 0.23km - 59(4:18/km) 145/149bpm [623b/km] 13cal 13.97/13.94kmph 13) 0.18km - 1:00(5:30/km) 146/150bpm [804b/km] 14cal 10.89/13.84kmph 14) 0.22km - 1:00(4:27/km) 148/152bpm [660b/km] 14cal 13.46/12.9kmph 15) 0.19km - 59(5:15/km) 147/152bpm [773b/km] 14cal 11.42/12.9kmph 16) 0.24km - 1:01(4:19/km) 148/153bpm [639b/km] 14cal 13.9/14.14kmph 17) 0.18km - 1:00(5:31/km) 148/153bpm [816b/km] 14cal 10.88/14.14kmph 18) 0.22km - 1:00(4:34/km) 147/152bpm [672b/km] 14cal 13.13/12.77kmph 19) 0.19km - 1:00(5:07/km) 150/153bpm [768b/km] 14cal 11.72/12.83kmph 20) 0.23km - 1:00(4:21/km) 151/156bpm [656b/km] 14cal 13.81/13.67kmph 21) 0.2km - 1:00(5:07/km) 151/156bpm [773b/km] 14cal 11.71/13.37kmph 22) 0.22km - 59(4:30/km) 153/156bpm [689b/km] 14cal 13.32/13.74kmph 23) 0.19km - 1:00(5:18/km) 149/154bpm [789b/km] 14cal 11.34/13.67kmph 24) 0.22km - 1:00(4:34/km) 149/153bpm [679b/km] 14cal 13.16/12.9kmph 25) 0.18km - 59(5:21/km) 149/153bpm [797b/km] 14cal 11.21/12.9kmph 26) 0.22km - 1:01(4:31/km) 151/156bpm [682b/km] 14cal 13.29/13.47kmph 27) 0.2km - 1:00(5:05/km) 152/156bpm [774b/km] 14cal 11.79/13.47kmph 28) 0.21km - 59(4:44/km) 149/153bpm [706b/km] 13cal 12.66/12.53kmph 29) 0.19km - 1:01(5:18/km) 151/154bpm [800b/km] 14cal 11.33/12.53kmph 30) 0.22km - 1:00(4:37/km) 150/154bpm [693b/km] 14cal 12.98/13kmph 31) 0.19km - 1:00(5:22/km) 151/154bpm [810b/km] 14cal 11.19/13.03kmph 32) 0.23km - 1:00(4:28/km) 153/155bpm [684b/km] 14cal 13.42/13.3kmph 33) 0.16km - 59(6:05/km) 153/155bpm [930b/km] 14cal 9.87/13.27kmph 34) 0.23km - 1:01(4:26/km) 154/155bpm [682b/km] 14cal 13.55/13.37kmph 35) 0.19km - 58(5:04/km) 149/155bpm [756b/km] 13cal 11.83/13.33kmph 36) 0.22km - 1:01(4:34/km) 149/157bpm [680b/km] 14cal 13.14/13.13kmph 37) 0.19km - 59(5:13/km) 151/156bpm [788b/km] 14cal 11.49/13.1kmph 38) 0.23km - 1:01(4:32/km) 151/153bpm [684b/km] 14cal 13.25/13.44kmph 39) 0.18km - 59(5:28/km) 151/153bpm [826b/km] 14cal 10.97/13.44kmph 40) 0.22km - 1:00(4:26/km) 152/156bpm [674b/km] 14cal 13.53/13.6kmph 41) 0.19km - 1:00(5:15/km) 152/156bpm [799b/km] 14cal 11.42/13.6kmph 42) 0.23km - 1:01(4:24/km) 154/158bpm [677b/km] 14cal 13.64/13.77kmph 43) 0.18km - 59(5:26/km) 153/158bpm [832b/km] 14cal 11.04/13.77kmph 44) 0.6km - 3:07(5:12/km) 148/151bpm [770b/km] 42cal 11.54/11.89kmph 45) 1km - 4:39(4:39/km) 155/159bpm [720b/km] 68cal 12.92/13.3kmph 46) 1km - 4:34(4:34/km) 159/163bpm [726b/km] 70cal 13.14/13.47kmph 47) 0.24km - 1:02(4:21/km) 159/163bpm [692b/km] 15cal 13.79/13.71kmph ![]() |
Split Summary
=== 1) 0km - 24:18(0/km) 69/121bpm [INFb/km] 47cal ![]()
Zwift - Mat Hayman Paris-Roubaix in France
Sweaty work! 2x (6x2min@200w, 20s@320w) + various other intervals at high cadence Split Summary === 1) 5km - 10:45(2:09/km) 104/132bpm [224b/km] 108cal 86/127rpm 147/744W 27.9/58.04kmph 2) 5km - 9:22(1:52/km) 127/135bpm [238b/km] 124cal 80/98rpm 200/269W 32.04/35.67kmph 3) 5km - 9:35(1:55/km) 131/139bpm [251b/km] 121cal 78/99rpm 189/266W 31.29/36.88kmph 4) 5km - 10:23(2:05/km) 126/141bpm [261b/km] 116cal 86/125rpm 166/400W 28.92/44.04kmph 5) 5km - 9:04(1:49/km) 141/147bpm [256b/km] 125cal 97/117rpm 209/370W 33.09/43.94kmph 6) 5km - 10:12(2:02/km) 136/154bpm [278b/km] 116cal 90/114rpm 169/394W 29.4/43.2kmph 7) 5km - 9:01(1:48/km) 148/153bpm [267b/km] 125cal 98/115rpm 210/365W 33.29/42.36kmph 8) 3.39km - 7:12(2:08/km) 142/162bpm [302b/km] 76cal 90/110rpm 155/425W 28.21/49.11kmph ![]() |
Zwift - 2 by 2 in Watopia
5x2 min intervals - tough on tired legs 2min@230w/FTP, 4x 1min@250w/1min@300w, 2 min recovery between Split Summary === 1) 5km - 9:58(2:00/km) 115/136bpm [229b/km] 113cal 86/95rpm 167/276W 30.08/36.48kmph 2) 5km - 9:33(1:55/km) 137/153bpm [261b/km] 128cal 91/108rpm 203/407W 31.44/41.45kmph 3) 5km - 9:24(1:53/km) 145/159bpm [273b/km] 127cal 91/109rpm 204/364W 31.9/43.3kmph 4) 0.4km - 1:06(2:43/km) 124/128bpm [337b/km] 8cal 85/104rpm 103/136W 22.1/24.62kmph ![]()
Run: Thursday Hill work ... ⛅ breezy
Hard but OK after a couple of weeks off managed full set. 1 full hill, 5 progressive reps (nearly), 1 full hill, too tired to go faster on the return leg Split Summary === 1) 1km - 4:58(4:58/km) 128/134bpm [635b/km] 59cal 12.09/12.56kmph 2) 1km - 4:56(4:56/km) 136/138bpm [672b/km] 63cal 12.15/12.77kmph 3) 1km - 5:04(5:04/km) 140/143bpm [708b/km] 66cal 11.85/12.26kmph 4) 1km - 5:28(5:28/km) 144/152bpm [786b/km] 73cal 10.99/12.23kmph 5) 1km - 5:25(5:25/km) 146/157bpm [792b/km] 70cal 11.06/12.26kmph 6) 0.46km - 2:12(4:45/km) 143/147bpm [679b/km] 29cal 12.64/12.8kmph 7) 0.32km - 1:45(5:26/km) 149/162bpm [809b/km] 22cal 11.06/12.73kmph 8) 0.34km - 1:33(4:34/km) 136/159bpm [621b/km] 16cal 13.15/12.93kmph 9) 0.31km - 1:40(5:17/km) 148/165bpm [782b/km] 20cal 11.35/12.12kmph 10) 0.34km - 1:31(4:28/km) 138/163bpm [616b/km] 17cal 13.45/13.6kmph 11) 0.32km - 1:41(5:20/km) 150/166bpm [800b/km] 21cal 11.25/12.56kmph 12) 0.33km - 1:31(4:31/km) 138/164bpm [623b/km] 16cal 13.29/13.37kmph 13) 0.32km - 1:37(5:08/km) 150/167bpm [771b/km] 19cal 11.67/12.5kmph 14) 0.34km - 1:31(4:29/km) 144/167bpm [645b/km] 18cal 13.39/13.27kmph 15) 0.32km - 1:31(4:47/km) 152/170bpm [726b/km] 18cal 12.56/13.6kmph 16) 0.6km - 2:36(4:21/km) 143/168bpm [622b/km] 31cal 13.78/14.14kmph 17) 1km - 5:24(5:24/km) 156/163bpm [843b/km] 78cal 11.1/14.61kmph 18) 1km - 5:03(5:03/km) 157/168bpm [794b/km] 70cal 11.87/13.71kmph 19) 1km - 4:20(4:20/km) 154/158bpm [667b/km] 60cal 13.85/15.12kmph 20) 1km - 4:52(4:52/km) 156/158bpm [759b/km] 69cal 12.33/12.73kmph 21) 1km - 5:00(5:00/km) 158/161bpm [789b/km] 73cal 12.02/13kmph 22) 1km - 4:59(4:59/km) 159/161bpm [793b/km] 73cal 12.03/13.27kmph 23) 0.28km - 1:18(4:35/km) 161/164bpm [739b/km] 19cal 13.08/13.74kmph ![]() |
Run: Friday 5k practice wind, rain, some sun
heavy rain, into the wind - was cold and hurt like hail slippy in places Glad i wasnt doing the Saturn Running marathons tho! Split Summary === 1) 1km - 4:46(4:46/km) 134/144bpm [638b/km] 59cal 12.6/13.91kmph 2) 1km - 4:29(4:29/km) 147/151bpm [658b/km] 63cal 13.41/14.14kmph 3) 1km - 4:25(4:25/km) 153/156bpm [676b/km] 63cal 13.59/14.24kmph 4) 1km - 4:30(4:30/km) 157/160bpm [708b/km] 65cal 13.31/14.31kmph 5) 1km - 4:28(4:28/km) 158/161bpm [706b/km] 66cal 13.43/13.71kmph 6) 1km - 4:18(4:18/km) 162/167bpm [697b/km] 65cal 13.95/14.24kmph 7) 0.04km - 10(4:33/km) 162/164bpm [736b/km] 2cal 13.2/14.01kmph ![]()
Zwift - The McCarthy Special in France
That broke me.... had to rest during last interval - tired legs still 10min WU 3x (3min@230w/255w/285w), 9min recovery@145w Split Summary === 1) 5km - 11:59(2:24/km) 103/131bpm [247b/km] 109cal 91/110rpm 134/281W 25.02/35.37kmph 2) 5km - 8:47(1:45/km) 143/157bpm [251b/km] 140cal 93/107rpm 244/362W 34.16/40.58kmph 3) 5km - 10:43(2:09/km) 126/145bpm [270b/km] 122cal 89/103rpm 169/285W 27.99/35.2kmph 4) 5km - 9:08(1:50/km) 148/159bpm [270b/km] 135cal 90/104rpm 230/331W 32.86/39.54kmph 5) 5km - 10:18(2:04/km) 137/151bpm [282b/km] 125cal 84/97rpm 184/282W 29.12/36.18kmph 6) 5km - 9:23(1:53/km) 149/159bpm [280b/km] 131cal 87/102rpm 221/354W 31.98/40.78kmph 7) 0.67km - 1:50(2:44/km) 127/133bpm [348b/km] 13cal 84/104rpm 97/130W 21.91/24.15kmph ![]() |
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