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Richard-M M45

About

Race Times

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Mileage

Training

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Harpenden Arrows

Races
153
Miles
9052
Miles
679
Miles
16751
WAVA
75.48%
Mile
5:59
5k
19:23
5M
38:21
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)

Race Standard

Springbok (69)

Current Status

pending... running and managing aches, niggles.

Planned Races
17th Nov 19	St Neots Riverside Half Marathon
29th Dec 19	Buntingford 10
Under Consideration
1st Dec 19	Sunday League Race #2 Trent Park
22nd Dec 19	Sunday XC League Race 3
19th Jan 20	Fred Hughes 10

Best Badges

This user has collected 114 badges.

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Groups

This user is a member of 1500 Funky Monkey Tour Group, 1500 in 2017, 1500 miles in 2018, 1500 miles in 2019, Beginners, Conquercise Game, FE Tri Kit, Fetch Social Runs, FetchPoint Game, GPS Users, Hertfordshire Runners, MK Marathon Fetchpoint, New Fetch Game, Sub-20 5k, Swimmers, UTMOST

2019 Targets

BIKE
2000
RUN
1500
SWIM
93

Set your targets for 2019

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Buddies

Dist	Races	PB	WB	2012	2013	2014	2015	2016	2017	2018	2019
1mi	3	5:59 5:59/mi	68.68		6:12 64.76	6:42 59.93			5:59 68.68
5km	58	19:23 6:14/mi	75.48		20:59 66.53	19:30 72.15	19:46 71.18	20:07 70.48	19:35 73.53	20:07 71.59	19:23 75.48
5mi	15	38:21 7:40/mi	59.72		38:21 59.72
10km	31	41:11 6:38/mi	72.78	53:11 54.23	46:15 62.36	42:22 69.12	42:32 69.38	41:18 72.01	41:11 72.78	42:01 71.34	42:32 71.02
10mi	10	1:08:28 6:51/mi	71.81		1:18:33 60.62	1:09:46 68.79	1:08:37 69.94	1:10:31 68.61	1:09:38 70.46	1:08:28 71.81
13.1mi	7	1:30:26 6:54/mi	72.19			1:34:29 67.41	1:33:53 68.40	1:33:24 69.32	1:30:26 72.19	1:35:43 68.20
26km	2	2:13:51 8:17/mi	58.77		2:13:51 58.69	2:14:47 58.77
16.5mi	1	5:34:00 20:15/mi	25.26								5:34:00 25.26
17mi	3	2:07:30 7:30/mi	67.03				2:11:31 63.91		2:07:30 67.03	2:08:41 66.98
20mi	2	2:33:55 7:42/mi	65.32				2:39:10 62.12		2:33:55 65.32
20.8mi	1	3:05:44 8:56/mi	56.78						3:05:44 56.78
26.2mi	5	3:19:27 7:37/mi	69.30				3:46:34 58.41	3:47:56 58.56	3:38:32 61.61		3:19:27 69.30

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	29.5	14.6	17.5	15.3	11.4	4.1	10.7	12.1	8.2	7.4	0	0	130.7
2019	33	87	141	127	54	151	128	132	176	124	0	0	1153
2019	85	209	168	233	187	139	319	240	218	120	0	0	1918
2018	7.4	7.4	10.4	13.7	12.3	12.7	14.5	19.8	10.4	7.6	12.5	29.5	158.2
2018	147	123	30	51	115	108	35	6	60	97	106	20	895
2018	252	214	328	321	352	361	440	534	437	507	313	158	4217
2017	7.4	9	8.6	10.1	12.8	9.4	11	7.8	6.9	4.4	6.6	8.7	102.6
2017	166	138	171	143	62	125	137	126	143	140	109	140	1599
2017	223	104	199	212	485	206	216	272	250	403	191	182	2944
2016	9.3	7.6	11.4	12.1	8.2	10.7	8.9	5.2	9.7	7.5	7.1	7.4	105.1
2016	156	141	85	94	122	68	151	126	63	74	131	109	1320
2016	114	154	238	153	360	434	293	218	556	482	299	260	3559
2015	9.8	4.8	7.9	4.3	6.6	7.3	7.1	8.6	5.1	8.4	7.2	6.8	83.8
2015	147	157	134	78	54	84	126	76	63	153	103	77	1252
2015	79	101	124	75	358	338	150	168	274	190	206	208	2271
2014	5.1	6.8	9	5.1	4.7	3.9	8.1	8.2	7.8	7	6.5	5.5	77.6
2014	111	118	144	97	85	40	118	142	142	136	143	169	1444
2014	34	64	98	75	117	110	203	129	141	159	60	63	1253
2013	0	0	0	0	0	0	0	0	2.1	3.8	6.8	6.2	18.8
2013	96	41	101	107	91	101	108	46	75	72	128	92	1059
2013	0	20	0	9	70	77	114	85	93	21	31	0	519
2012	10	9	29	10	6	0	0	29	46	47	46	72	302
2012	25	0	0	0	0	0	25	15	0	0	0	0	65
2011	0	0	0	0	0	0	0	0	0	2.5	0	0	2.5
2011	0	0	0	0	0	0	4	0	0	6	10	8	28
2011	0	0	0	0	0	0	0	0	0	5	0	0	5

Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2
10.5mi, 33:02 Cycling - Road Biking Bike: new loop drying roads but windy Good to stretch tired 🦵 legs Split Summary === 1) 5km - 10:01(2:00/km) 133/140bpm 74cal 79/97rpm 29.96/34.2kmph 2) 5km - 9:53(1:59/km) 138/147bpm 87cal 83/192rpm 30.36/38.22kmph 3) 5km - 9:12(1:50/km) 139/147bpm 77cal 83/116rpm 32.59/42.93kmph 4) 1.82km - 3:57(2:10/km) 135/146bpm 28cal 77/115rpm 27.63/35.71kmph Add a comment 10.4mi, 1:23:17 Running - Steady-State Run: Staines Bridge to Albert Bridge n back Steady pace out, a bit faster return - a bit tired for some reason... it rained, i got wet n muddy - slippy on the mud... Split Summary === 1) 1km - 5:38(5:38/km) 125/133bpm 66cal 10.65/14.54kmph 2) 1km - 4:58(4:58/km) 133/137bpm 65cal 12.1/12.93kmph 3) 1km - 5:03(5:03/km) 136/139bpm 68cal 11.87/12.7kmph 4) 1km - 4:56(4:56/km) 138/143bpm 67cal 12.15/12.6kmph 5) 1km - 4:58(4:58/km) 141/144bpm 69cal 12.09/12.7kmph 6) 1km - 5:12(5:12/km) 141/145bpm 71cal 11.55/12.06kmph 7) 1km - 5:02(5:02/km) 143/145bpm 69cal 11.94/12.7kmph 8) 1km - 4:51(4:51/km) 144/147bpm 67cal 12.38/13.17kmph 9) 1km - 5:09(5:09/km) 139/146bpm 63cal 11.64/12.73kmph 10) 1km - 5:00(5:00/km) 143/147bpm 67cal 11.98/12.9kmph 11) 1km - 4:47(4:47/km) 146/149bpm 67cal 12.52/13.91kmph 12) 1km - 4:51(4:51/km) 147/150bpm 68cal 12.38/13.64kmph 13) 1km - 4:41(4:41/km) 149/151bpm 67cal 12.79/13.2kmph 14) 1km - 4:39(4:39/km) 151/153bpm 67cal 12.91/13.44kmph 15) 1km - 4:53(4:53/km) 151/153bpm 71cal 12.29/13.71kmph 16) 1km - 4:48(4:48/km) 152/155bpm 70cal 12.48/12.83kmph 17) 0.76km - 3:50(5:01/km) 152/155bpm 56cal 11.98/12.8kmph Add a comment	0mi, 33:13 Cross-Training - Yoga Split Summary === 1) 0km - 33:13(/km) 72/142bpm 67cal Add a comment 27mi, 1:26:34 Cycling - Road Biking Bike: Ascot & Windlesham: Finally a good morning for cycling bit slow for no reason but good to be out wasn't quite the route I had in mind when I left... Split Summary === 1) 5km - 10:59(2:12/km) 125/150bpm 88cal 78/145rpm 27.32/36.81kmph 2) 5km - 9:19(1:52/km) 133/151bpm 81cal 83/109rpm 32.18/45.01kmph 3) 5km - 10:34(2:07/km) 137/159bpm 89cal 79/106rpm 28.37/46.35kmph 4) 5km - 10:08(2:02/km) 133/151bpm 74cal 79/112rpm 29.59/46.62kmph 5) 5km - 10:12(2:02/km) 128/142bpm 59cal 77/162rpm 29.42/44.91kmph 6) 5km - 10:07(2:01/km) 130/149bpm 66cal 82/109rpm 29.64/42.16kmph 7) 5km - 9:07(1:49/km) 129/154bpm 54cal 83/106rpm 32.89/46.76kmph 8) 5km - 9:10(1:50/km) 130/140bpm 57cal 83/102rpm 32.73/44.2kmph 9) 3.41km - 6:56(2:02/km) 135/147bpm 52cal 82/108rpm 29.52/36.48kmph Add a comment	21.8mi, 2:51:48 Running - Long Run Split Summary === 1) 1km - 5:42(5:42/km) 122/137bpm 65cal 10.54/12.13kmph 2) 1km - 5:03(5:03/km) 136/139bpm 68cal 11.89/12.39kmph 3) 1km - 5:05(5:05/km) 135/140bpm 66cal 11.8/12.54kmph 4) 1km - 5:05(5:05/km) 135/148bpm 64cal 11.82/13.8kmph 5) 1km - 5:04(5:04/km) 137/143bpm 65cal 11.84/12.9kmph 6) 1km - 4:54(4:54/km) 139/147bpm 64cal 12.23/12.57kmph 7) 1km - 4:58(4:58/km) 139/144bpm 65cal 12.08/12.53kmph 8) 1km - 4:49(4:49/km) 145/149bpm 67cal 12.45/13.13kmph 9) 1km - 4:50(4:50/km) 147/152bpm 68cal 12.43/13.51kmph 10) 1km - 5:11(5:11/km) 146/152bpm 72cal 11.56/12.63kmph 11) 1km - 4:52(4:52/km) 141/149bpm 59cal 12.33/13.07kmph 12) 1km - 4:47(4:47/km) 145/147bpm 64cal 12.54/12.83kmph 13) 1km - 4:49(4:49/km) 143/147bpm 63cal 12.44/13.23kmph 14) 1km - 5:00(5:00/km) 143/147bpm 63cal 11.98/13.5kmph 15) 1km - 4:55(4:55/km) 145/154bpm 62cal 12.19/13.13kmph 16) 1km - 5:00(5:00/km) 146/149bpm 67cal 12/13.07kmph 17) 1km - 4:47(4:47/km) 141/149bpm 52cal 12.56/13.71kmph 18) 1km - 4:59(4:59/km) 142/147bpm 54cal 12.06/12.6kmph 19) 1km - 5:08(5:08/km) 148/153bpm 68cal 11.69/12.29kmph 20) 1km - 5:03(5:03/km) 147/154bpm 65cal 11.87/13.33kmph 21) 1km - 5:00(5:00/km) 148/158bpm 62cal 11.99/12.88kmph 22) 1km - 4:45(4:45/km) 132/139bpm 29cal 12.65/13.14kmph 23) 1km - 4:34(4:34/km) 140/151bpm 43cal 13.15/14.98kmph 24) 1km - 4:03(4:03/km) 151/155bpm 57cal 14.83/15.93kmph 25) 1km - 4:14(4:14/km) 153/157bpm 62cal 14.17/15.15kmph 26) 1km - 4:20(4:20/km) 153/156bpm 63cal 13.85/14.04kmph 27) 1km - 4:21(4:21/km) 153/156bpm 61cal 13.79/13.94kmph 28) 1km - 5:07(5:07/km) 140/155bpm 50cal 11.71/13.98kmph 29) 1km - 5:01(5:01/km) 145/151bpm 56cal 11.97/13.47kmph 30) 1km - 4:43(4:43/km) 147/152bpm 57cal 12.72/13.64kmph 31) 1km - 6:02(6:02/km) 143/154bpm 59cal 9.95/13.54kmph 32) 1km - 5:27(5:27/km) 148/156bpm 65cal 11.01/13.94kmph 33) 1km - 4:44(4:44/km) 145/154bpm 50cal 12.66/13.6kmph 34) 1km - 4:23(4:23/km) 153/156bpm 61cal 13.67/14.17kmph 35) 1km - 4:25(4:25/km) 154/161bpm 63cal 13.57/14.79kmph 36) 0.14km - 37(4:28/km) 158/158bpm 9cal 13.42/13.81kmph Add a comment	-	0mi, 1:00:01 Cross-Training - Yoga Split Summary === 1) 0km - 1:00:01(/km) 56/93bpm 72cal Add a comment 22.8mi, 1:10:12 Cycling - Road Biking Bike: Ascot & WGP cool n dark out at the start but not too bad... best morning of the week Not quite as far as i thought.. Split Summary === 1) 5km - 11:01(2:12/km) 122/144bpm 84cal 75/98rpm 27.22/36.85kmph 2) 5km - 9:39(1:56/km) 126/146bpm 71cal 80/106rpm 31.06/45.08kmph 3) 5km - 11:16(2:15/km) 135/152bpm 92cal 78/106rpm 26.64/44.37kmph 4) 5km - 8:29(1:42/km) 134/144bpm 65cal 83/103rpm 35.39/57.47kmph 5) 5km - 8:06(1:37/km) 132/145bpm 54cal 77/103rpm 37.03/58.38kmph 6) 5km - 9:32(1:54/km) 129/142bpm 55cal 81/106rpm 31.5/37.86kmph 7) 5km - 8:55(1:47/km) 135/147bpm 62cal 85/108rpm 33.62/40.11kmph 8) 1.65km - 3:14(1:58/km) 127/147bpm 15cal 81/112rpm 30.63/36.95kmph Add a comment	5.6mi, 50:12 Running - Recovery Run Arrows run 2nd today Split Summary === 1) 1km - 6:01(6:01/km) 124/132bpm 67cal 9.97/11kmph 2) 1km - 5:24(5:24/km) 138/146bpm 73cal 11.12/12.53kmph 3) 1km - 5:39(5:39/km) 147/155bpm 80cal 10.61/11.59kmph 4) 1km - 5:28(5:28/km) 146/151bpm 78cal 10.99/11.46kmph 5) 1km - 5:18(5:18/km) 150/157bpm 76cal 11.33/11.79kmph 6) 1km - 5:19(5:19/km) 150/156bpm 76cal 11.27/12.2kmph 7) 1km - 5:19(5:19/km) 150/156bpm 76cal 11.29/12.19kmph 8) 1km - 5:30(5:30/km) 147/152bpm 77cal 10.92/11.66kmph 9) 1km - 5:58(5:58/km) 150/156bpm 85cal 10.06/10.92kmph 10) 0.05km - 17(6:04/km) 153/154bpm 4cal 9.89/9.94kmph Add a comment 0mi, 37:08 Cross-Training - Strengthening Split Summary === 1) 0km - 37:08(/km) 100/140bpm 178cal Add a comment 7.9mi, 1:00:46 Running - Intervals Run: Intervals 19 min WU 6x3 @ ~5k pace (well almost..) 90sec walk/jog recovery 2k tempo return sunny felt sluggish had to push but too slow on intervals.... testing additional insole in trainers... OK so far... Split Summary === 1) 1km - 5:14(5:14/km) 140/145bpm 72cal 11.48/12.6kmph 2) 1km - 4:55(4:55/km) 134/141bpm 64cal 12.2/13.03kmph 3) 1km - 5:05(5:05/km) 135/137bpm 66cal 11.82/12.93kmph 4) 0.72km - 3:49(5:18/km) 133/137bpm 47cal 11.33/11.69kmph 5) 0.7km - 3:00(4:16/km) 145/154bpm 42cal 14.04/14.88kmph 6) 0.15km - 1:01(6:44/km) 136/151bpm 12cal 8.92/14.51kmph 7) 0.71km - 3:00(4:12/km) 147/158bpm 41cal 14.27/15.62kmph 8) 0.22km - 1:29(6:40/km) 138/157bpm 17cal 8.99/15.65kmph 9) 0.72km - 3:01(4:12/km) 150/156bpm 43cal 14.31/14.58kmph 10) 0.26km - 1:30(5:46/km) 144/159bpm 20cal 10.41/14.61kmph 11) 0.72km - 2:59(4:10/km) 152/157bpm 43cal 14.41/14.95kmph 12) 0.24km - 1:29(6:06/km) 138/155bpm 17cal 9.84/14.58kmph 13) 0.7km - 3:02(4:20/km) 154/161bpm 44cal 13.83/14.75kmph 14) 0.25km - 1:29(5:58/km) 139/157bpm 16cal 10.05/14.68kmph 15) 0.73km - 3:01(4:06/km) 154/161bpm 44cal 14.63/15.42kmph 16) 0.23km - 1:30(6:37/km) 140/159bpm 15cal 9.06/14.95kmph 17) 0.65km - 3:08(4:48/km) 147/150bpm 43cal 12.52/12.93kmph 18) 1km - 4:30(4:30/km) 151/154bpm 65cal 13.33/13.64kmph 19) 1km - 4:25(4:25/km) 155/157bpm 66cal 13.58/14.31kmph 20) 0.7km - 3:10(4:32/km) 154/158bpm 46cal 13.23/14.78kmph Add a comment	26.7mi, 1:28:54 Cycling - Road Biking Bisley by bike: sunny eventually but slow n chilly 5C still in shorts but long sleeves + jacket + lots of lights for the start... slippy side roads - lots of tree debris... Long wait for 3 trains at level crossing... Split Summary === 1) 5km - 10:05(2:01/km) 109/145bpm 115cal 77/101rpm 29.75/35.61kmph 2) 5km - 10:57(2:11/km) 132/149bpm 96cal 79/123rpm 27.39/45.18kmph 3) 5km - 9:56(1:59/km) 134/146bpm 81cal 81/105rpm 30.2/46.05kmph 4) 5km - 11:12(2:14/km) 133/151bpm 83cal 82/105rpm 26.77/36.24kmph 5) 5km - 10:53(2:11/km) 129/146bpm 68cal 79/105rpm 27.55/40.54kmph 6) 5km - 10:24(2:05/km) 133/146bpm 70cal 83/102rpm 28.84/41.28kmph 7) 5km - 9:30(1:54/km) 134/150bpm 64cal 81/111rpm 31.56/48.17kmph 8) 5km - 9:26(1:53/km) 137/145bpm 69cal 83/101rpm 31.79/49.71kmph 9) 3.02km - 6:30(2:09/km) 135/146bpm 43cal 80/111rpm 27.86/38.49kmph Add a comment
Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9
10mi, 30:43 Cycling - Road Biking Bike: Chertsey loop : long sleeves at lunchtime That was 16.1km on computer why must ~~strava~~ shave it... Breezy most of way round HRM dodgy...good leg stretch- bit tired from this am... Split Summary === 1) 5km - 9:53(1:59/km) 118/131bpm 15cal 85/101rpm 30.37/34.77kmph 2) 5km - 9:37(1:55/km) 132/146bpm 79cal 82/139rpm 31.22/39.54kmph 3) 5km - 8:52(1:46/km) 122/149bpm 43cal 86/107rpm 33.81/40.47kmph 4) 1.11km - 2:21(2:07/km) 140/150bpm 19cal 75/106rpm 28.43/37.99kmph Add a comment 9.4mi, 1:16:44 Running - Hill Work Run: Chilly Hill sesh - maybe last full one b4 Abingdon? Cold - bit slow getting started - must be the extra layers Managed a better tempo effort on the way back Split Summary === 1) 1km - 5:40(5:40/km) 134/145bpm 74cal 10.6/11.66kmph 2) 1km - 5:17(5:17/km) 131/143bpm 65cal 11.35/12.73kmph 3) 1km - 5:10(5:10/km) 143/149bpm 73cal 11.61/12.43kmph 4) 1km - 5:25(5:25/km) 136/149bpm 69cal 11.08/12.77kmph 5) 1km - 5:28(5:28/km) 138/149bpm 70cal 10.98/12.39kmph 6) 1km - 5:10(5:10/km) 125/135bpm 48cal 11.62/14.18kmph 7) 0.38km - 1:53(5:00/km) 109/121bpm 8cal 12/13.5kmph 8) 0.31km - 1:35(5:02/km) 117/125bpm 10cal 11.93/12.07kmph 9) 0.01km - 4(7:13/km) 109/119bpm 8.31/12.07kmph 10) 0.32km - 1:33(4:54/km) 112/120bpm 7cal 12.25/12.37kmph 11) 0.31km - 1:39(5:16/km) 117/122bpm 12cal 11.38/12.36kmph 12) 0.32km - 1:33(4:52/km) 126/134bpm 14cal 12.34/12.61kmph 13) 0.31km - 1:40(5:18/km) 129/136bpm 16cal 11.32/12.45kmph 14) 0.31km - 1:32(4:53/km) 119/126bpm 10cal 12.28/12.82kmph 15) 1km - 5:02(5:02/km) 126/142bpm 47cal 11.92/13.28kmph 16) 1km - 5:18(5:18/km) 153/159bpm 78cal 11.32/13.47kmph 17) 0.73km - 3:46(5:11/km) 142/154bpm 49cal 11.59/13.54kmph 18) 1km - 4:50(4:50/km) 131/140bpm 48cal 12.41/13.18kmph 19) 1km - 4:39(4:39/km) 146/149bpm 64cal 12.92/13.4kmph 20) 1km - 4:29(4:29/km) 150/155bpm 64cal 13.37/14.31kmph 21) 1km - 4:36(4:36/km) 148/156bpm 62cal 13.05/14.34kmph 22) 0.11km - 28(4:12/km) 151/151bpm 6cal 14.3/14.24kmph Add a comment	10.1mi, 31:22 Cycling - Road Biking Bike:Wraysbury loop Windy! You can dodge the rain (mostly) if you are lucky but not the wind... Split Summary === 1) 5km - 10:00(2:00/km) 101/118bpm 40cal 80/101rpm 29.98/36.55kmph 2) 5km - 9:18(1:52/km) 134/148bpm 81cal 82/110rpm 32.28/39.94kmph 3) 5km - 9:14(1:51/km) 137/147bpm 82cal 85/102rpm 32.48/40.27kmph 4) 1.31km - 2:50(2:09/km) 131/150bpm 18cal 73/108rpm 27.81/37.82kmph Add a comment 1.9mi, 58:53 Swimming - Pool Swim: 3k/120x25m@ Orbit: Hard work 500m, 5x100m drills, 5x100m fins/legs, 500m arms, 5x100m alt IM/FS, 500m Split Summary === 1) 0.5km - 9:39(19:19/km) 127/137bpm 105cal 32/rpm 3.11/3.52kmph 2) 0.1km - 1:47(17:52/km) 114/128bpm 12cal 30/rpm 3.36/3.4kmph 3) 0.1km - 1:46(17:37/km) 128/144bpm 17cal 30/rpm 3.41/3.57kmph 4) 0.1km - 1:54(18:59/km) 114/117bpm 14cal 32/rpm 3.16/3.24kmph 5) 0.1km - 1:56(19:20/km) 125/134bpm 18cal 31/rpm 3.1/3.36kmph 6) 0.1km - 1:47(17:51/km) 116/121bpm 13cal 31/rpm 3.36/3.62kmph 7) 0.1km - 2:02(20:24/km) 111/123bpm 12cal 8) 0km - 4(/km) 79/79bpm 9) 0.1km - 1:37(16:15/km) 128/141bpm 16cal 31/rpm 3.69/3.74kmph 10) 0.1km - 1:58(19:43/km) 112/115bpm 12cal 11) 0km - 3(/km) 91/91bpm 12) 0.1km - 1:44(17:21/km) 124/133bpm 14cal 31/rpm 3.46/3.64kmph 13) 0.1km - 2:00(19:56/km) 110/127bpm 10cal 14) 0km - 5(/km) 89/89bpm 15) 0.5km - 9:46(19:31/km) 111/123bpm 55cal 31/rpm 3.07/3.28kmph 16) 0.1km - 2:13(22:06/km) 130/147bpm 23cal 33/rpm 2.71/3.69kmph 17) 0.1km - 1:54(18:56/km) 126/137bpm 16cal 32/rpm 3.17/3.43kmph 18) 0.1km - 2:08(21:20/km) 133/140bpm 23cal 35/rpm 2.81/3.73kmph 19) 0.1km - 1:45(17:34/km) 134/150bpm 16cal 32/rpm 3.42/3.79kmph 20) 0.1km - 1:59(19:47/km) 140/161bpm 23cal 34/rpm 3.03/3.85kmph 21) 0.5km - 10:46(21:32/km) 129/139bpm 101cal 32/rpm 2.79/3.12kmph 22) 0km - 1(/km) 129/139bpm Add a comment 4.4mi, 15:51 Cycling - Road Biking to/from pool Split Summary === 1) 5km - 12:04(2:25/km) 115/128bpm 73cal 70/104rpm 24.88/35.31kmph Add a comment	16.2mi, 1:59:30 Running - Long Run Last long Run - more an accidental tempo run - felt good, pushed, tried to hold on Race shoes, no nutrition/water for this distance during run but will need something for last 10k. Can’t do that for 26miles! Someone wants to run a marathon in the same time I did 26km... Split Summary === 1) 1km - 5:31(5:31/km) 131/138bpm 69cal 10.87/13.11kmph 2) 1km - 4:55(4:55/km) 127/139bpm 57cal 12.2/13.67kmph 3) 1km - 5:41(5:41/km) 138/144bpm 74cal 10.57/12.77kmph 4) 1km - 4:20(4:20/km) 131/141bpm 51cal 13.85/14.58kmph 5) 1km - 4:31(4:31/km) 142/145bpm 61cal 13.29/13.91kmph 6) 1km - 4:19(4:19/km) 144/148bpm 59cal 13.91/14.38kmph 7) 1km - 4:16(4:16/km) 148/150bpm 60cal 14.08/14.34kmph 8) 1km - 4:20(4:20/km) 148/151bpm 61cal 13.85/13.91kmph 9) 1km - 4:25(4:25/km) 148/150bpm 62cal 13.56/13.81kmph 10) 1km - 4:21(4:21/km) 147/149bpm 60cal 13.8/13.98kmph 11) 1km - 4:35(4:35/km) 147/150bpm 63cal 13.08/13.98kmph 12) 1km - 4:48(4:48/km) 147/153bpm 65cal 12.5/14.08kmph 13) 1km - 4:36(4:36/km) 148/152bpm 63cal 13.05/13.91kmph 14) 1km - 4:16(4:16/km) 148/151bpm 59cal 14.07/14.45kmph 15) 1km - 4:37(4:37/km) 149/152bpm 63cal 13.01/14.48kmph 16) 1km - 4:26(4:26/km) 146/150bpm 57cal 13.51/14.19kmph 17) 1km - 5:10(5:10/km) 150/156bpm 70cal 11.61/13.61kmph 18) 1km - 4:18(4:18/km) 143/151bpm 45cal 13.94/16.06kmph 19) 1km - 4:28(4:28/km) 148/152bpm 58cal 13.45/15.32kmph 20) 1km - 4:50(4:50/km) 151/154bpm 65cal 12.43/13.71kmph 21) 1km - 4:33(4:33/km) 150/153bpm 60cal 13.2/14.04kmph 22) 1km - 4:27(4:27/km) 148/152bpm 55cal 13.5/14.01kmph 23) 1km - 4:40(4:40/km) 153/156bpm 64cal 12.84/14.51kmph 24) 1km - 4:17(4:17/km) 151/154bpm 57cal 14.03/14.56kmph 25) 1km - 4:27(4:27/km) 152/154bpm 60cal 13.49/14.15kmph 26) 1km - 4:19(4:19/km) 156/159bpm 62cal 13.89/14.28kmph 27) 0.01km - 5(6:30/km) 157/157bpm 1cal 9.23/14.28kmph Add a comment	-	0mi, 1:02:00 Cross-Training - Yoga Split Summary === 1) 0km - 1:02:00(/km) 56/89bpm 71cal Add a comment 7.9mi, 58:20 Running - Intervals Run: Intervals - breezy + drizzle on return 4k WU, 3x1600m/1M @ ~5k pace ish, 400m walk/jog recovery, 3.5k tempo to finish shoulder was stiff at first but overall felt good although not sure how i managed x2 that distance at same pace on Saturday.. Split Summary === 1) 1km - 5:07(5:07/km) 129/140bpm 63cal 11.72/13.43kmph 2) 1km - 4:53(4:53/km) 130/135bpm 61cal 12.29/12.83kmph 3) 1km - 4:47(4:47/km) 135/138bpm 62cal 12.53/13.03kmph 4) 1km - 4:57(4:57/km) 134/138bpm 62cal 12.12/12.6kmph 5) 1km - 4:15(4:15/km) 145/152bpm 59cal 14.1/14.78kmph 6) 0.61km - 2:34(4:14/km) 153/159bpm 37cal 14.17/15.05kmph 7) 0.4km - 2:05(5:15/km) 141/157bpm 28cal 11.42/13.95kmph 8) 1km - 4:04(4:04/km) 152/160bpm 60cal 14.73/15.42kmph 9) 0.61km - 2:33(4:10/km) 156/162bpm 38cal 14.41/15.65kmph 10) 0.39km - 2:14(5:45/km) 148/160bpm 31cal 10.43/14.41kmph 11) 1km - 3:59(3:59/km) 153/160bpm 58cal 15.07/15.49kmph 12) 0.62km - 2:29(4:02/km) 155/160bpm 36cal 14.89/16.12kmph 13) 0.38km - 2:02(5:25/km) 147/155bpm 28cal 11.08/15.38kmph 14) 1km - 4:42(4:42/km) 150/154bpm 67cal 12.78/13.57kmph 15) 1km - 4:31(4:31/km) 154/156bpm 66cal 13.3/14.51kmph 16) 0.73km - 3:07(4:15/km) 158/163bpm 47cal 14.12/15.69kmph Add a comment	5.1mi, 43:39 Running - Recovery Run Arrows Run - chatty, easy pace/recovery then leg massage... Split Summary === 1) 1km - 5:39(5:39/km) 126/136bpm 66cal 10.62/15.09kmph 2) 1km - 5:33(5:33/km) 129/136bpm 68cal 10.83/12.53kmph 3) 1km - 5:19(5:19/km) 125/131bpm 59cal 11.28/11.83kmph 4) 1km - 5:10(5:10/km) 129/137bpm 59cal 11.62/12.04kmph 5) 1km - 5:18(5:18/km) 122/132bpm 50cal 11.31/12.5kmph 6) 1km - 5:14(5:14/km) 131/134bpm 61cal 11.48/11.92kmph 7) 1km - 5:27(5:27/km) 130/135bpm 60cal 11.01/11.72kmph 8) 1km - 5:22(5:22/km) 136/146bpm 65cal 11.18/11.69kmph 9) 0.13km - 38(4:53/km) 135/136bpm 7cal 12.28/12.06kmph Add a comment 0mi, 32:41 Cross-Training - Yoga Split Summary === 1) 0km - 32:41(/km) 92/127bpm 129cal Add a comment	10mi, 29:09 Cycling - Road Biking Bike: leg stretch sunny but windy 🌬 Bike felt good unusually more tail wind Split Summary === 1) 5km - 8:37(1:43/km) 131/142bpm 76cal 85/100rpm 34.85/39.43kmph 2) 5km - 9:48(1:58/km) 139/152bpm 94cal 81/105rpm 30.59/39kmph 3) 5km - 8:37(1:43/km) 149/155bpm 91cal 85/107rpm 34.83/43.06kmph 4) 1.1km - 2:07(1:56/km) 144/153bpm 20cal 73/110rpm 31.13/41.68kmph Add a comment
Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16
8.2mi, 58:36 Running - Tempo Run: Yay a runny morning meant to be Steady w/10x 100m strides but was tempo+ w/11x30s strides felt nice so pushed on... with a fast final k just because... mmm fresh legs? Making MP feel easy?... running off the weight gained from running less but still eating... Split Summary === 1) 1km - 4:50(4:50/km) 126/132bpm 58cal 12.4/13.5kmph 2) 1km - 4:37(4:37/km) 137/143bpm 62cal 13.01/13.91kmph 3) 1km - 4:39(4:39/km) 140/143bpm 64cal 12.89/13.94kmph 4) 1km - 4:27(4:27/km) 143/148bpm 62cal 13.5/16.39kmph 5) 1km - 4:33(4:33/km) 146/155bpm 64cal 13.17/16.29kmph 6) 1km - 4:24(4:24/km) 146/150bpm 62cal 13.63/15.83kmph 7) 1km - 4:29(4:29/km) 147/151bpm 63cal 13.4/16.29kmph 8) 1km - 4:30(4:30/km) 151/156bpm 65cal 13.32/17.64kmph 9) 1km - 4:27(4:27/km) 150/152bpm 64cal 13.51/13.91kmph 10) 1km - 4:24(4:24/km) 150/152bpm 63cal 13.64/14.08kmph 11) 1km - 4:23(4:23/km) 153/156bpm 64cal 13.67/13.94kmph 12) 1km - 4:25(4:25/km) 154/156bpm 65cal 13.6/14.48kmph 13) 1km - 4:01(4:01/km) 158/162bpm 61cal 14.94/15.58kmph 14) 0.11km - 27(4:02/km) 161/161bpm 7cal 14.87/15.32kmph Add a comment	13.1mi, 42:01 Cycling - Spinning Spin class - avoiding the wind and rain Split Summary === 1) 0km - 42:01(/km) 128/163bpm 311cal Add a comment 1.9mi, 57:41 Swimming - Pool Swim 3k/60x50m @Inspire 50m pool is hard work! 500m, 5x100m drills, 5x100m legs/fins, 500 m arms only, 5x100m faster, 500m mixed medium effort Split Summary === 1) 0.5km - 9:38(19:15/km) 130/141bpm 115cal 32/rpm 3.12/3.29kmph 2) 0.1km - 1:51(18:26/km) 116/121bpm 16cal 31/rpm 3.25/3.32kmph 3) 0.1km - 1:51(18:28/km) 128/139bpm 20cal 31/rpm 3.25/3.37kmph 4) 0.1km - 1:58(19:38/km) 118/120bpm 18cal 33/rpm 3.06/3.22kmph 5) 0.1km - 1:56(19:17/km) 131/137bpm 22cal 31/rpm 3.11/3.22kmph 6) 0.1km - 1:53(18:48/km) 119/123bpm 16cal 32/rpm 3.19/3.21kmph 7) 0.2km - 2:00(10:00/km) 115/124bpm 12cal 8) 0km - 1(/km) 100/100bpm 9) 0.1km - 1:38(16:23/km) 132/143bpm 17cal 32/rpm 3.66/3.81kmph 10) 0.1km - 1:57(19:28/km) 116/119bpm 14cal 11) 0km - 3(/km) 90/90bpm 12) 0.1km - 1:40(16:37/km) 128/141bpm 16cal 32/rpm 3.61/3.79kmph 13) 0.1km - 1:59(19:51/km) 111/116bpm 11cal 14) 0km - 3(/km) 84/84bpm 15) 0.5km - 9:37(19:14/km) 118/131bpm 76cal 32/rpm 3.12/3.56kmph 16) 0.1km - 1:51(18:26/km) 133/147bpm 19cal 33/rpm 3.25/3.36kmph 17) 0.1km - 1:46(17:39/km) 139/152bpm 20cal 33/rpm 3.4/3.45kmph 18) 0.1km - 1:46(17:44/km) 140/153bpm 20cal 34/rpm 3.38/3.43kmph 19) 0.1km - 1:47(17:50/km) 143/157bpm 20cal 34/rpm 3.37/3.52kmph 20) 0.1km - 1:49(18:11/km) 143/155bpm 21cal 34/rpm 3.3/3.34kmph 21) 0.45km - 10:39(23:39/km) 139/150bpm 133cal 37/rpm 2.54/2.94kmph Add a comment	13.2mi, 1:37:37 Running - Long Run Run - last long ish run over Kimpton hills. Rainy and a bit breezy but nice temperature Good pace, the die is cast now more boring as f@*# tapering... how much tempo pace can I manage next week...? Split Summary === 1) 1km - 4:47(4:47/km) 131/140bpm 51cal 12.55/15.08kmph 2) 1km - 4:41(4:41/km) 133/142bpm 47cal 12.8/14.71kmph 3) 1km - 5:10(5:10/km) 146/151bpm 58cal 11.62/14.24kmph 4) 1km - 4:10(4:10/km) 142/150bpm 44cal 14.39/15.55kmph 5) 1km - 4:17(4:17/km) 148/151bpm 49cal 13.99/14.41kmph 6) 1km - 4:12(4:12/km) 151/153bpm 52cal 14.26/14.78kmph 7) 1km - 4:12(4:12/km) 152/154bpm 51cal 14.28/14.48kmph 8) 1km - 5:15(5:15/km) 154/159bpm 62cal 11.44/14.04kmph 9) 1km - 4:34(4:34/km) 152/155bpm 53cal 13.13/13.87kmph 10) 1km - 4:24(4:24/km) 150/153bpm 47cal 13.64/14.54kmph 11) 1km - 4:27(4:27/km) 149/153bpm 42cal 13.48/14.58kmph 12) 1km - 4:30(4:30/km) 148/151bpm 40cal 13.33/14.78kmph 13) 1km - 4:55(4:55/km) 148/155bpm 47cal 12.21/14.81kmph 14) 1km - 4:57(4:57/km) 149/156bpm 48cal 12.11/13.3kmph 15) 1km - 4:20(4:20/km) 143/147bpm 32cal 13.87/15.12kmph 16) 1km - 4:33(4:33/km) 148/151bpm 40cal 13.18/13.94kmph 17) 1km - 4:32(4:32/km) 150/153bpm 43cal 13.25/13.33kmph 18) 1km - 5:07(5:07/km) 150/153bpm 48cal 11.71/13.33kmph 19) 1km - 4:39(4:39/km) 150/153bpm 49cal 12.92/13.87kmph 20) 1km - 4:24(4:24/km) 151/155bpm 48cal 13.65/13.98kmph 21) 1km - 4:34(4:34/km) 153/156bpm 47cal 13.12/14.31kmph 22) 0.25km - 57(3:45/km) 150/151bpm 8cal 16/15.65kmph Add a comment	-	0mi, 1:01:18 Cross-Training - Yoga Split Summary === 1) 0km - 39:52(/km) 64/122bpm 61cal 2) 0km - 21:26(/km) 60/90bpm 26cal Add a comment 7.9mi, 1:00:56 Running - Steady-State Run: Steady a tad better than target pace Dark, wet, windy, feeling a bit bloated... Split Summary === 1) 1km - 5:13(5:13/km) 126/133bpm 63cal 11.5/11.86kmph 2) 1km - 4:57(4:57/km) 134/140bpm 65cal 12.11/12.9kmph 3) 1km - 4:51(4:51/km) 137/143bpm 65cal 12.39/12.93kmph 4) 1km - 4:50(4:50/km) 139/142bpm 65cal 12.43/12.56kmph 5) 1km - 4:41(4:41/km) 141/143bpm 64cal 12.81/13.81kmph 6) 1km - 4:51(4:51/km) 141/144bpm 66cal 12.39/13.23kmph 7) 1km - 4:44(4:44/km) 142/147bpm 64cal 12.67/13.13kmph 8) 1km - 4:58(4:58/km) 145/150bpm 69cal 12.07/13.13kmph 9) 1km - 4:39(4:39/km) 142/146bpm 62cal 12.88/13.81kmph 10) 1km - 4:48(4:48/km) 143/146bpm 64cal 12.49/12.8kmph 11) 1km - 4:51(4:51/km) 142/146bpm 63cal 12.39/12.73kmph 12) 1km - 4:26(4:26/km) 150/153bpm 63cal 13.55/14.04kmph 13) 0.69km - 3:08(4:32/km) 151/154bpm 45cal 13.23/13.57kmph Add a comment	0mi, 33:42 Cross-Training - Strengthening Gym class - hips etc... Split Summary === 1) 0km - 33:42(/km) 99/152bpm 161cal Add a comment 21.4mi, 1:08:34 Cycling - Road Biking Bike: Windlesham + Stonehills Light drizzle at first, some very wet roads, dark but good lights Legs felt quite fresh for most of the ride... Split Summary === 1) 5km - 10:58(2:12/km) 126/150bpm 82cal 75/100rpm 27.36/35.04kmph 2) 5km - 10:01(2:00/km) 127/148bpm 78cal 78/103rpm 29.97/41.01kmph 3) 5km - 10:17(2:03/km) 132/148bpm 80cal 79/107rpm 29.15/40.74kmph 4) 5km - 10:19(2:04/km) 122/138bpm 55cal 79/102rpm 29.06/39.3kmph 5) 5km - 10:02(2:00/km) 128/143bpm 64cal 78/106rpm 29.91/42.43kmph 6) 5km - 9:22(1:52/km) 125/143bpm 51cal 76/111rpm 32.04/45.01kmph 7) 4.4km - 7:36(1:44/km) 141/147bpm 65cal 83/115rpm 34.77/41.35kmph Add a comment	5.4mi, 43:58 Running - Recovery Run Recovery Run - it didn't rain (much) until I got back Low HR effort + a few strides to finish Finally remembering to take the park footpath on Kingston road... Split Summary === 1) 1km - 5:15(5:15/km) 125/131bpm 63cal 11.44/12.23kmph 2) 1km - 5:04(5:04/km) 131/134bpm 65cal 11.83/12.46kmph 3) 1km - 5:05(5:05/km) 131/133bpm 63cal 11.82/12.33kmph 4) 1km - 5:00(5:00/km) 133/136bpm 63cal 11.99/13.37kmph 5) 1km - 4:56(4:56/km) 134/138bpm 62cal 12.16/12.6kmph 6) 1km - 5:12(5:12/km) 131/138bpm 59cal 11.56/12.36kmph 7) 1km - 4:56(4:56/km) 136/143bpm 61cal 12.15/12.66kmph 8) 1km - 5:22(5:22/km) 134/141bpm 62cal 11.19/16.02kmph 9) 0.63km - 3:08(4:57/km) 140/146bpm 41cal 12.12/15.42kmph Add a comment
Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23
5.8mi, 45:08 Running - Recovery Run Recovery Run w 7x30s strides Probably done running till Sunday... swim tomorrow Nice out today but cold fingers... Split Summary === 1) 1km - 5:14(5:14/km) 133/150bpm 53cal 11.46/11.96kmph 2) 1km - 5:01(5:01/km) 132/147bpm 64cal 11.95/12.33kmph 3) 1km - 4:43(4:43/km) 134/144bpm 63cal 12.74/15.35kmph 4) 1km - 4:52(4:52/km) 136/146bpm 66cal 12.33/14.98kmph 5) 1km - 4:52(4:52/km) 135/141bpm 64cal 12.32/12.53kmph 6) 1km - 4:45(4:45/km) 139/149bpm 65cal 12.63/17.37kmph 7) 1km - 4:49(4:49/km) 142/148bpm 67cal 12.45/15.12kmph 8) 1km - 4:45(4:45/km) 142/151bpm 65cal 12.63/16.53kmph 9) 1km - 4:46(4:46/km) 144/152bpm 67cal 12.57/14.01kmph 10) 0.3km - 1:20(4:22/km) 146/151bpm 18cal 13.74/16.33kmph Add a comment	1.9mi, 57:13 Swimming - Pool Split Summary === 1) 0.5km - 9:54(19:48/km) 123/129bpm 109cal 32/rpm 3.03/3.3kmph 2) 0.1km - 1:49(18:10/km) 106/115bpm 10cal 31/rpm 3.3/3.55kmph 3) 0.1km - 1:56(19:18/km) 118/122bpm 17cal 29/rpm 3.11/3.39kmph 4) 0.1km - 1:56(19:19/km) 111/118bpm 14cal 32/rpm 3.11/3.24kmph 5) 0.1km - 1:57(19:32/km) 120/129bpm 19cal 31/rpm 3.07/3.28kmph 6) 0.1km - 1:47(17:55/km) 112/117bpm 12cal 31/rpm 3.35/3.52kmph 7) 0.1km - 1:59(19:54/km) 105/111bpm 10cal 8) 0km - 1(/km) 105/111bpm 9) 0.1km - 1:43(17:05/km) 122/133bpm 15cal 32/rpm 3.51/3.66kmph 10) 0.1km - 1:58(19:37/km) 107/113bpm 11cal 11) 0km - 3(/km) 80/80bpm 12) 0.1km - 1:36(16:04/km) 127/139bpm 16cal 31/rpm 3.73/3.93kmph 13) 0.1km - 1:49(18:15/km) 112/120bpm 11cal 14) 0km - 2(/km) 78/78bpm 15) 0.5km - 9:30(19:01/km) 110/116bpm 57cal 31/rpm 3.16/3.49kmph 16) 0.1km - 2:03(20:26/km) 133/140bpm 22cal 33/rpm 2.94/4.41kmph 17) 0.1km - 1:39(16:32/km) 135/150bpm 17cal 33/rpm 3.63/3.74kmph 18) 0.1km - 2:00(19:58/km) 138/146bpm 25cal 34/rpm 3.01/4.11kmph 19) 0.1km - 1:41(16:47/km) 138/151bpm 19cal 32/rpm 3.57/3.89kmph 20) 0.1km - 1:56(19:24/km) 140/148bpm 22cal 34/rpm 3.09/4.13kmph 21) 0.5km - 9:52(19:45/km) 136/144bpm 115cal 32/rpm 3.04/3.41kmph 22) 0km - 1(/km) 136/144bpm Add a comment 4.3mi, 15:25 Cycling - Road Biking Split Summary === 1) 5km - 11:48(2:22/km) 118/139bpm 78cal 71/110rpm 25.41/37.42kmph Add a comment	-	26.2mi, 3:19:30 Running - Race Abingdon Marathon: 19 min PB Chip time 3:19:27 Perfect running conditions, felt good most of the way round. Spot the loo stop! At least 1.5 minutes could be improve don from that Split Summary === 1) 1km - 4:43(4:43/km) 132/140bpm 62cal 12.72/14.4kmph 2) 1km - 4:38(4:38/km) 140/144bpm 65cal 12.95/13.61kmph 3) 1km - 4:40(4:40/km) 138/142bpm 66cal 12.86/13.2kmph 4) 1km - 4:40(4:40/km) 140/145bpm 67cal 12.87/13.3kmph 5) 1km - 4:51(4:51/km) 140/143bpm 68cal 12.38/13.47kmph 6) 1km - 4:39(4:39/km) 143/146bpm 67cal 12.91/13.44kmph 7) 1km - 4:40(4:40/km) 143/147bpm 66cal 12.86/13.4kmph 8) 1km - 4:40(4:40/km) 146/149bpm 67cal 12.83/13.47kmph 9) 1km - 4:43(4:43/km) 144/148bpm 66cal 12.72/13.5kmph 10) 1km - 4:35(4:35/km) 143/146bpm 63cal 13.09/13.44kmph 11) 1km - 4:44(4:44/km) 146/153bpm 67cal 12.68/13.17kmph 12) 1km - 4:40(4:40/km) 145/149bpm 65cal 12.86/13.67kmph 13) 1km - 4:44(4:44/km) 142/146bpm 63cal 12.66/13.94kmph 14) 1km - 4:34(4:34/km) 145/148bpm 62cal 13.13/13.64kmph 15) 1km - 4:37(4:37/km) 148/151bpm 66cal 13/13.71kmph 16) 1km - 4:34(4:34/km) 147/149bpm 63cal 13.15/13.94kmph 17) 1km - 6:09(6:09/km) 139/152bpm 65cal 9.75/14.11kmph 18) 1km - 4:28(4:28/km) 149/153bpm 63cal 13.42/14.71kmph 19) 1km - 4:38(4:38/km) 148/151bpm 63cal 12.96/13.94kmph 20) 1km - 4:36(4:36/km) 146/151bpm 58cal 13.05/13.47kmph 21) 1km - 4:47(4:47/km) 144/148bpm 55cal 12.55/13.1kmph 22) 1km - 4:44(4:44/km) 145/149bpm 57cal 12.69/13.6kmph 23) 1km - 4:41(4:41/km) 148/151bpm 62cal 12.81/13.17kmph 24) 1km - 4:42(4:42/km) 148/151bpm 59cal 12.75/13.81kmph 25) 1km - 4:52(4:52/km) 150/154bpm 65cal 12.35/13.4kmph 26) 1km - 4:43(4:43/km) 150/152bpm 64cal 12.73/14.71kmph 27) 1km - 4:42(4:42/km) 148/152bpm 60cal 12.76/14.88kmph 28) 1km - 4:33(4:33/km) 151/155bpm 62cal 13.17/13.77kmph 29) 1km - 4:47(4:47/km) 151/155bpm 65cal 12.54/13.37kmph 30) 1km - 4:36(4:36/km) 152/154bpm 64cal 13.05/13.47kmph 31) 1km - 4:41(4:41/km) 153/156bpm 67cal 12.82/13.23kmph 32) 1km - 4:42(4:42/km) 154/158bpm 68cal 12.77/13.57kmph 33) 1km - 4:43(4:43/km) 156/160bpm 70cal 12.74/13.91kmph 34) 1km - 4:38(4:38/km) 157/160bpm 70cal 12.95/13.47kmph 35) 1km - 4:46(4:46/km) 155/158bpm 69cal 12.6/12.93kmph 36) 1km - 4:54(4:54/km) 152/157bpm 62cal 12.24/13.4kmph 37) 1km - 4:47(4:47/km) 155/158bpm 69cal 12.55/13kmph 38) 1km - 5:03(5:03/km) 150/158bpm 59cal 11.87/13.23kmph 39) 1km - 4:50(4:50/km) 157/160bpm 73cal 12.42/13.2kmph 40) 1km - 5:05(5:05/km) 157/161bpm 75cal 11.8/13.64kmph 41) 1km - 4:44(4:44/km) 160/165bpm 74cal 12.66/13.13kmph 42) 1km - 4:31(4:31/km) 163/167bpm 73cal 13.29/14.14kmph 43) 0.12km - 26(3:44/km) 165/167bpm 7cal 16.06/15.69kmph 20th Oct 2019, 5:37pm DocMoye wrote: brilliant. very very pleased for you Add a comment	0mi, 1:04:17 Cross-Training - Yoga Yoga class good stretching where it was needed plus some early inversion practice + crow Split Summary === 1) 0km - 1:04:17(/km) 62/95bpm 94cal Add a comment 1.2mi, 39:45 Swimming - Pool Swim: 2k/80x25m Recovery - easy pace Hamstrings and calfs a touch sore but sure this helped 250m, 250m. 500m arms, 5x100m mixed, 250m arms only, 250m + 25/50 m to correct watch count... Split Summary === 1) 0.25km - 4:49(19:17/km) 118/126bpm 47cal 30/rpm 3.11/3.51kmph 2) 0.25km - 4:47(19:07/km) 124/138bpm 50cal 31/rpm 3.14/3.46kmph 3) 0.5km - 9:30(19:00/km) 117/122bpm 86cal 31/rpm 3.16/3.61kmph 4) 0.1km - 2:05(20:54/km) 121/130bpm 19cal 35/rpm 2.87/3.34kmph 5) 0.08km - 2:00(26:46/km) 125/134bpm 19cal 35/rpm 2.24/3.37kmph 6) 0.1km - 2:03(20:28/km) 125/134bpm 19cal 35/rpm 2.93/3.32kmph 7) 0.1km - 2:00(19:57/km) 127/135bpm 20cal 35/rpm 3.01/3.41kmph 8) 0.1km - 1:59(19:54/km) 128/136bpm 20cal 35/rpm 3.01/3.38kmph 9) 0.25km - 4:58(19:51/km) 113/118bpm 32cal 31/rpm 3.02/3.27kmph 10) 0.03km - 31(20:48/km) 113/123bpm 2cal 38/rpm 2.88/2.88kmph 11) 0.25km - 5:02(20:08/km) 127/133bpm 52cal 31/rpm 2.98/3.14kmph Add a comment	5mi, 45:19 Running - Recovery Run Split Summary === 1) 1km - 5:50(5:50/km) 116/125bpm 62cal 10.29/11.29kmph 2) 1km - 5:37(5:37/km) 119/128bpm 63cal 10.7/11.22kmph 3) 1km - 5:42(5:42/km) 127/142bpm 69cal 10.53/12.64kmph 4) 1km - 5:40(5:40/km) 133/140bpm 73cal 10.57/11.59kmph 5) 1km - 5:30(5:30/km) 123/132bpm 57cal 10.92/11.76kmph 6) 1km - 5:25(5:25/km) 127/132bpm 60cal 11.08/11.53kmph 7) 1km - 5:37(5:37/km) 130/136bpm 66cal 10.69/11.89kmph 8) 1km - 5:36(5:36/km) 136/143bpm 71cal 10.72/12.43kmph 9) 0.07km - 24(5:17/km) 135/136bpm 4cal 11.36/11.89kmph Add a comment 19.7mi, 1:02:05 Cycling - Road Biking Bike: Hampton Court/Bushey Park Loop Flat - no hills - COLD 4C! Calfs improving... Split Summary === 1) 5km - 9:47(1:57/km) 172cal 77/94rpm 30.65/36.35kmph 2) 5km - 9:54(1:59/km) 187cal 81/104rpm 30.33/38.6kmph 3) 5km - 9:39(1:56/km) 188cal 82/107rpm 31.06/42.66kmph 4) 5km - 9:45(1:57/km) 179cal 86/110rpm 30.79/37.76kmph 5) 5km - 9:54(1:59/km) 179cal 83/105rpm 30.28/38.7kmph 6) 5km - 9:50(1:58/km) 188cal 82/104rpm 30.49/42.66kmph 7) 1.65km - 3:16(1:58/km) 58cal 77/97rpm 30.39/36.08kmph Add a comment	0.6mi, 18:52 Swimming - Pool Quick Swim: 50x20m @ Hotel pool b4 meeting Legs almost 100% recovered Split Summary === 1) 0.2km - 3:43(18:37/km) 124/131bpm 38cal 31/rpm 3.22/3.4kmph 2) 0.2km - 3:49(19:06/km) 127/133bpm 39cal 31/rpm 3.14/3.29kmph 3) 0.2km - 3:42(18:31/km) 131/138bpm 42cal 31/rpm 3.24/3.47kmph 4) 0.4km - 7:37(19:03/km) 133/144bpm 89cal 31/rpm 3.15/3.69kmph Add a comment

2019	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	20 Oct	3:19:27	69.30%
Affinity Water Hatfield 5k series 3	5km	25 Sep	19:26	75.29%
Affinity Water Hatfield 5k series 2	5km	11 Sep	19:32	74.90%
Dunstable Downs Challenge - Marathon	26.2mi	1 Sep	3:54:35	58.92%
Affinity Water Hatfield 5k series 1	5km	28 Aug	19:23	75.48%
Jersey Farm parkrun	5km	6 Jul	21:23	67.88%
Herts Hobble	16.5mi	30 Jun	5:34:00	25.26%
midweek Road Race League Division 2 & 3 Race 4	10km	26 Jun	42:32	71.02%
STF 24	24hr	15 Jun	48 / km	0.00%
Wheathampstead 10k	10km	12 May	45:28	66.44%
HSV Sprint Tri	400metres/20km/5km	12 May	7:18 / 39:19 / 18:51	0.00%
St Albans parkrun	5km	5 Jan	23:02	63.01%
2018	Distance	Date	Result	WAVA
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:37:26	67.57%
Herts 10km	10km	14 Oct	42:59	70.28%
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	68.20%
Midweek road race series Div2 [Royston]	10km	7 Jun	42:01	71.34%
Letchworth parkrun	5km	2 Jun	20:41	69.62%
2018 Mid Week Race League (Div2) Hitchin	10km	23 May	42:03	71.28%
Wheathampstead 10k	10km	20 May	43:12	69.38%
HSV Sprint Tri	400metres/20km/5km	13 May	7:34 / 38:28 / 20:28	0.00%
Ellenbrook Fields parkrun	5km	5 May	20:09	71.47%
Gade Valley Harriers VLM Training run #2	17mi	25 Feb	2:08:41	66.98%
Sunday League XC #5 Royston	5.4mi	18 Feb	42:37	60.33%
Luton Wardown parkrun	5km	27 Jan	20:33	70.08%
Fred Hughes 10	10mi	21 Jan	1:08:28	71.81%
Sunday League XC #4 Watford	6.1mi	14 Jan	42:39	68.99%
St Albans Parkrun	5km	1 Jan	20:07	71.59%
Luton Wardown parkrun	5km	1 Jan	20:56	68.79%
2017	Distance	Date	Result	WAVA
Buntingford 10	10mi	31 Dec	1:09:47	70.46%
St Albans parkrun	5km	23 Dec	19:35	73.53%
Sunday League XC #3 Willian	5mi	17 Dec	33:07	71.88%
St Neots Riverside Half Marathon	13.1mi	19 Nov	1:30:26	72.19%
Sunday League XC #2 Trent Park	5mi	12 Nov	34:05	69.84%
Sunday League XC #1 Cheshunt	5mi	29 Oct	34:12	69.60%
Herts 10km	10km	8 Oct	41:11	72.78%
Heartwood Forest parkrun	5km	7 Oct	20:13	71.23%
Affinity Water Hatfield 5k series 3	5km	27 Sep	20:31	70.19%
Affinity Water Hatfield 5k series 2	5km	13 Sep	20:13	71.23%
Dunstable Downs Challenge 20	20.8mi	3 Sep	3:05:44	56.78%
Affinity Water Hatfield 5k series 1	5km	30 Aug	19:49	72.67%
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	66.93%
Thunder Run 24 - Lap 3	10km	23 Jul	57:20	51.87%
Thunder Run 24 - Lap 4	10km	23 Jul	57:15	51.95%
Thunder Run 24 - Lap 2	10km	22 Jul	48:58	60.74%
Thunder Run 24hr Relay Race	10km	22 Jul	44:59	66.12%
Scott's Travel Midweek Road Race League Mob Match	10km	13 Jul	41:48	71.15%
St Albans parkrun	5km	8 Jul	19:46	72.29%
Strava #mymile	1mi	30 Jun	5:59	68.68%
Midweek Road Race League	10km	28 Jun	41:38	71.44%
Luton Wardown parkrun	5km	17 Jun	20:37	69.31%
Oval Run	5mi	17 Jun		0.00%
Mid Week Race League (Div2) Hitchin #3	10km	14 Jun	43:54	67.75%
Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture]	10km	24 May	46:49	63.53%
Wheathampstead 10k	10km	21 May	44:20	67.08%
Milton Keynes Marathon	26.2mi	1 May	3:38:32	61.61%
St Albans parkrun	5km	29 Apr	20:52	68.48%
Gade Valley Harriers VLM Training run #3	20mi	26 Mar	2:33:55	65.32%
Luton Wardown parkrun	5km	18 Mar	20:38	69.25%
St Albans parkrun	5km	11 Mar	19:55	71.74%
Gade Valley Harriers VLM Training run #2	17mi	26 Feb	2:07:30	67.03%
Sunday League XC #5 Royston	5.4mi	12 Feb	43:16	58.96%
Fred Hughes 10	10mi	22 Jan	1:09:38	70.04%
Sunday League XC #4 Watford	6.1mi	15 Jan	42:55	68.03%
St Albans parkrun	5km	1 Jan	21:01	67.99%
Luton Wardown parkrun	5km	1 Jan	21:21	66.93%
2016	Distance	Date	Result	WAVA
St Albans parkrun	5km	31 Dec	21:03	67.88%
Buntingford 10	10mi	27 Dec	1:14:28	65.50%
Sunday League XC #3 Willian	5mi	18 Dec	33:57	69.57%
Watford Autumn 10K	10km	27 Nov	41:18	72.01%
St Neots Riverside Half Marathon	13.1mi	20 Nov	1:33:24	69.32%
Sunday League XC #2 Grovelands	5mi	13 Nov	35:46	66.04%
Sunday League XC #1 Cheshunt	5mi	23 Oct	37:56	62.27%
Herts 10km	10km	9 Oct	42:50	69.43%
Hatfield 5k inc Herts Vets Champs	5km	21 Sep	20:21	70.22%
St Albans parkrun	5km	13 Aug	20:07	70.48%
Thunder Run 24 - 110km RACE	10km	23 Jul	47:38	61.95%
Scott's Travel Midweek Road Race League - Mob Match	10km	14 Jul	42:43	69.08%
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	69.68%
St Albans Half Marathon	13.1mi	12 Jun	1:35:00	67.59%
Mid Week Race League (Div2) Hitchin #2	10km	25 May	41:37	70.91%
Wheathampstead 10k	10km	22 May	42:27	69.51%
Milton Keynes Marathon	26.2mi	2 May	3:47:56	58.56%
St Albans parkrun	5km	30 Apr	20:15	70.01%
St Albans parkrun	5km	23 Apr	20:41	68.54%
St Albans parkrun	5km	16 Apr	20:28	69.27%
St Albans parkrun	5km	5 Mar	20:29	69.21%
St Albans parkrun	5km	30 Jan	21:12	66.87%
Fred Hughes 10	10mi	24 Jan	1:10:31	68.61%
Sunday League XC #4 Watford	6.1mi	17 Jan	41:29	69.83%
St Albans parkrun	5km	1 Jan	20:28	69.27%
Panshanger Parkrun	5km	1 Jan	20:40	68.60%
2015	Distance	Date	Result	WAVA
Buntingford 10	10mi	28 Dec	1:11:59	67.21%
St Albans parkrun	5km	26 Dec	21:04	67.30%
Sunday League XC #3 Willian	5mi	6 Dec	34:33	67.83%
Sunday League XC #2 Trent Park	5mi	22 Nov	33:45	69.44%
St Neots Riverside Half Marathon	13.1mi	15 Nov	1:33:53	68.40%
St Albans parkrun	5km	31 Oct	20:01	70.83%
Sunday League XC #1 Cheshunt	5mi	18 Oct	34:14	68.46%
Herts 10K	10km	11 Oct	42:32	69.38%
Aldenham parkrun	5km	19 Sep	21:24	66.25%
Thunder Run 24	10km	25 Jul	50:00	58.57%
St Albans parkrun	5km	18 Jul	19:46	71.18%
Panshanger parkrun	5km	20 Jun	20:31	68.57%
Milton Keynes Marathon	26.2mi	4 May	3:46:34	58.41%
St Albans parkrun	5km	2 May	21:20	65.95%
Luton Wardown Parkrun	5km	18 Apr	21:12	66.36%
Gade Valley Harriers VLM Training run #3	20mi	22 Mar	2:39:10	62.12%
St Albans parkrun	5km	14 Mar	19:57	70.52%
St Albans parkrun	5km	28 Feb	20:54	67.32%
Gade Valley Harriers VLM Training run #2	17mi	22 Feb	2:11:31	63.91%
Cross Country League Royston	5.4mi	15 Feb	39:29	63.61%
St Albans parkrun	5km	7 Feb	21:04	66.78%
St Albans parkrun	5km	24 Jan	20:41	68.02%
Fred Hughes 10	10mi	18 Jan	1:08:37	69.94%
Cross Country League Trent Park	5mi	11 Jan	34:49	66.80%
Panshanger parkrun	5km	1 Jan	21:43	64.79%
St Albans parkrun	5km	1 Jan		0.00%
2014	Distance	Date	Result	WAVA
Buntingford 10	10mi	28 Dec	1:09:46	68.79%
Cross Country League Watford	6.1mi	7 Dec	41:40	68.99%
St Albans parkrun	5km	6 Dec	19:45	71.24%
Cross Country League Grovelands	5mi	23 Nov	36:25	63.86%
St Neots Riverside Half Marathon	13.1mi	16 Nov	1:34:29	67.41%
Cross Country League Cheshunt	5mi	26 Oct	33:50	68.74%
Hatfield 5k Series Race 3	5km	22 Oct	19:30	72.15%
St Albans parkrun	5km	18 Oct	20:00	70.35%
Herts 10k	10km	12 Oct	42:22	69.12%
Hatfield 5k Series Race 2	5km	8 Oct	19:35	71.84%
St Albans parkrun	5km	4 Oct	19:54	70.70%
St Albans parkrun	5km	27 Sep	19:37	71.72%
Hatfield 5K series race 1	5km	24 Sep	19:52	70.82%
St Albans parkrun	5km	20 Sep	20:06	70.00%
St Albans parkrun	5km	13 Sep	20:30	68.63%
HSV Autumn Triathlon	400metres/20km/5km	7 Sep	4:53 / 38:12 / 21:22	0.00%
St Albans parkrun	5km	30 Aug	21:19	66.00%
St Albans Parkrun	5km	23 Aug	21:17	66.10%
Arrows Magic Mile (members only)	1mi	9 Aug	6:42	59.93%
Wheathampstead 10K	10km	18 May	46:51	62.02%
St. George's Great Curry Run (private event -sorry!)	26km	26 Apr	2:14:47	58.77%
Cross Country League Watford	6.1mi	16 Feb	46:28	61.39%
Fred Hughes 10	10mi	19 Jan	1:16:33	62.20%
2013	Distance	Date	Result	WAVA
Buntingford 10	10mi	29 Dec	1:18:33	60.62%
Cross Country League Trent Park	5mi	8 Dec	35:15	65.47%
Cross Country League 1 Cheshunt	5mi	27 Oct	38:48	59.48%
Herts 10k	10km	13 Oct	47:19	61.41%
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	66.53%
Arrows Magic Mile (members only)	1mi	2 Sep	6:12	64.76%
Luton 10k	10km	21 Jul	46:15	62.36%
luton AC summer road series	5km	14 Jul	21:43	63.80%
luton AC summer road series	5mi	28 Jun	38:21	59.72%
Great Curry Run - St. Georges School	26km	26 Apr	2:13:51	58.69%
2012	Distance	Date	Result	WAVA
Herts 10k	10km	14 Oct	53:11	54.23%
Wheathampstead 10K	10km	20 May	55:58	51.15%

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