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Richard-M M45

About

Race Times

All Races

Mileage

Training

Blog

Harpenden Arrows

Races
139
Miles
7677
Miles
496
Miles
13749
WAVA
73.53%
Mile
5:59
5k
19:30
5M
38:21
10k
41:11
10M
1:08:28
Half
1:30:26
20M
2:33:55
Mara
3:38:32
20k
38:12
40k
1:19:07
400m
4:53
1500m
23:42

About Me

Continual improvements (hopefully)

Race Standard

Thomson's Gazelle (71)

Current Status

pending... running and managing aches, niggles.

Planned Races

03 Oct 18	Affinity Water Hatfield 5k series 3
14 Oct 18	Herts 10km
28 Oct 18	Sunday League XC #1 Cheshunt
02 Dec 18	Sunday League XC #2 Trent Park
30 Dec 18	Buntingford 10
20 Jan 19	Fred Hughes 10

Groups

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

2018 Targets

SWIM
62
BIKE
2000
RUN
1500

Set your targets for 2018

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2012	2013	2014	2015	2016	2017	2018
1mi	Strava #mymile1mi	5:59	5:59	68.68	3		6:12	6:42			5:59
5km	Hatfield 5k Series Race 35km	19:30	6:17	72.15	53		20:59	19:30	19:46	20:07	19:35	20:07
5mi	luton AC summer road series5mi	38:21	7:40	59.72	1		38:21
10km	Herts 10km10km	41:11	6:38	72.78	28	53:11	46:15	42:22	42:32	41:18	41:11	42:01
10mi	Fred Hughes 1010mi	1:08:28	6:51	71.81	10		1:18:33	1:09:46	1:08:37	1:10:31	1:09:38	1:08:28
13.1mi	St Neots Riverside Half Marathon13.1mi	1:30:26	6:54	72.19	6			1:34:29	1:33:53	1:33:24	1:30:26	1:35:43
26km	Great Curry Run - St. Georges School26km	2:13:51	8:17	58.69	2		2:13:51	2:14:47
17mi	Gade Valley Harriers VLM Training run #217mi	2:07:30	7:30	67.03	3				2:11:31		2:07:30	2:08:41
20mi	Gade Valley Harriers VLM Training run #320mi	2:33:55	7:42	65.32	2				2:39:10		2:33:55
20.8mi	Dunstable Downs Challenge 2020.8mi	3:05:44	8:56	56.78	1						3:05:44
26.2mi	Milton Keynes Marathon26.2mi	3:38:32	8:20	61.61	3				3:46:34	3:47:56	3:38:32

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	147	123	30	51	115	108	35	6	34	0	0	0	647
2018	252	214	328	321	352	361	440	534	331	0	0	0	3133
2018	7.4	7.4	10.4	13.7	12.3	12.7	14.5	18.1	8.5	0	0	0	105.2
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
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
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
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
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
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
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
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
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
2013	0	0	0	0	0	0	0	0	2.1	3.8	6.8	6.2	18.8
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	4	0	0	6	10	8	28
2011	0	0	0	0	0	0	0	0	0	5	0	0	5
2011	0	0	0	0	0	0	0	0	0	2.5	0	0	2.5
2010	26	0	0	0	0	0	0	0	0	0	0	0	26

Mon 27th Aug Aug 27	Tue 28th Aug Aug 28	Wed 29th Aug Aug 29	Thu 30th Aug Aug 30	Fri 31st Aug Aug 31	Sat 1st Sep Sep 1	Sun 2nd Sep Sep 2
-	0mi, 33:15 Cross-Training - Yoga Split Summary === 1) 0km - 33:15(/km) 59/106bpm 44cal Add a comment 19.9mi, 59:55 Cycling - Road Biking Ascot loop - quiet traffic & mostly good light - easy out, pushed it a bit back. HRV 9 Split Summary === 1) 5km - 10:58(2:12/km) 130/154bpm 112cal 90/117rpm 27.37/36.08kmph 2) 5km - 8:58(1:48/km) 135/149bpm 96cal 88/110rpm 33.48/45.35kmph 3) 5km - 10:21(2:04/km) 140/155bpm 114cal 91/117rpm 28.99/45.92kmph 4) 5km - 8:53(1:47/km) 141/159bpm 95cal 90/117rpm 33.79/57.68kmph 5) 5km - 8:52(1:46/km) 139/152bpm 90cal 87/112rpm 33.85/51.73kmph 6) 5km - 8:34(1:43/km) 144/153bpm 96cal 89/133rpm 35.01/47.36kmph 7) 1.97km - 3:21(1:42/km) 150/156bpm 39cal 91/113rpm 35.37/40.08kmph Add a comment	0mi, 30:09 Cross-Training - Strengthening Split Summary === 1) 0km - 30:09(/km) 80/120bpm 83cal Add a comment 1.3mi, 51:27 Swimming - Pool 2.1k 84 x25m@ Spelthorne pool 500m, 500m drills, 100 float, 500m, 100m float, 500m HRV 7 Split Summary === 1) 0.25km - 4:51(19:25/km) 122/131bpm 41cal 28/rpm 3.09/3.33kmph 2) 0km - 11(/km) 106/107bpm 3) 0.25km - 4:50(19:21/km) 127/134bpm 45cal 29/rpm 3.1/3.61kmph 4) 0km - 1:29(/km) 82/83bpm 5) 0.1km - 1:45(17:27/km) 114/125bpm 10cal 28/rpm 3.44/3.49kmph 6) 0km - 7(/km) 110/110bpm 7) 0.1km - 1:43(17:06/km) 130/139bpm 15cal 27/rpm 3.51/3.68kmph 8) 0km - 20(/km) 107/107bpm 9) 0.1km - 2:04(20:36/km) 116/120bpm 16cal 29/rpm 2.91/3.09kmph 10) 0km - 7(/km) 106/106bpm 11) 0.1km - 1:54(18:59/km) 129/137bpm 17cal 27/rpm 3.16/3.23kmph 12) 0km - 18(/km) 108/108bpm 13) 0.1km - 1:48(17:57/km) 120/124bpm 12cal 29/rpm 3.34/3.45kmph 14) 0km - 1:02(/km) 81/81bpm 15) 0.05km - 39(12:51/km) 103/119bpm 1cal 16) 0km - 2:27(/km) 103/119bpm 17) 0.4km - 7:57(19:52/km) 129/137bpm 70cal 29/rpm 3.02/3.45kmph 18) 0km - 9(/km) 121/121bpm 19) 0.1km - 2:00(20:00/km) 127/131bpm 15cal 29/rpm 3/3.04kmph 20) 0km - 3:30(/km) 82/82bpm 21) 0.05km - 1:07(22:23/km) 119/138bpm 6cal 22) 0km - 25(/km) 119/138bpm 23) 0.5km - 10:16(20:33/km) 131/142bpm 92cal 28/rpm 2.92/3.23kmph 24) 0km - 29(/km) 131/142bpm Add a comment	1.7mi, 1:08:39 Swimming - Pool Morning Swim2.7k/ 108 x 25m@ Spelthorne - more leg recovery... 500m, float 50m, 500m drills, float 50m, 500m, float 50m, 500m, 500m mixed HRV 10 Split Summary === 1) 0.5km - 9:24(18:48/km) 123/139bpm 83cal 28/rpm 3.19/3.63kmph 2) 0km - 1:11(/km) 123/139bpm 3) 0km - 8(/km) 123/139bpm 4) 0.05km - 40(13:24/km) 85/93bpm 1cal 5) 0km - 57(/km) 85/93bpm 6) 0.05km - 1:42(34:07/km) 108/119bpm 9cal 7) 0km - 1:16(/km) 108/119bpm 8) 0.1km - 1:41(16:48/km) 132/143bpm 13cal 27/rpm 3.57/3.66kmph 9) 0km - 46(/km) 90/90bpm 10) 0.1km - 1:52(18:41/km) 117/122bpm 12cal 31/rpm 3.21/3.28kmph 11) 0km - 6(/km) 119/121bpm 12) 0.1km - 1:51(18:33/km) 130/140bpm 16cal 29/rpm 3.23/3.37kmph 13) 0km - 28(/km) 100/100bpm 14) 0.1km - 1:43(17:07/km) 120/125bpm 11cal 29/rpm 3.51/3.59kmph 15) 0km - 1:12(/km) 80/81bpm 16) 0.05km - 1:05(21:40/km) 120/135bpm 7cal 17) 0km - 1:11(/km) 120/135bpm 18) 0.5km - 9:51(19:42/km) 128/139bpm 81cal 29/rpm 3.05/3.22kmph 19) 0km - 4:01(/km) 128/139bpm 20) 0.05km - 1:10(23:12/km) 119/135bpm 7cal 21) 0km - 54(/km) 119/135bpm 22) 0.5km - 10:13(20:26/km) 128/137bpm 80cal 29/rpm 2.94/3.12kmph 23) 0km - 54(/km) 128/137bpm 24) 0.05km - 1:14(24:45/km) 126/138bpm 8cal 25) 0km - 1:19(/km) 126/138bpm 26) 0.53km - 11:09(21:14/km) 132/156bpm 92cal 30/rpm 2.83/7.06kmph 27) 0km - 41(/km) 132/156bpm Add a comment	10mi, 28:40 Cycling - Road Biking Bike: Chertsey loop - sunny with a little wind 2 minute wait at roadworks.... :/ No bad reaction on calf so far... Split Summary === 1) 5km - 8:51(1:46/km) 134/144bpm 98cal 82/104rpm 33.9/37.86kmph 2) 5km - 8:56(1:47/km) 146/157bpm 108cal 86/106rpm 33.57/43.61kmph 3) 5km - 8:29(1:42/km) 152/159bpm 103cal 87/115rpm 35.39/41.62kmph 4) 1.13km - 2:24(2:07/km) 153/161bpm 30cal 72/124rpm 28.26/40.81kmph Add a comment 1.9mi, 1:03:35 Swimming - Pool Swim - 3.1k/62x50m @ Inspire Bit slow but felt OK - good for my leg 500m WU, 100m float/drill, 500m drills (2.35), 1000m, 5x100m faster (except pool was busy...) 500m mixed CD HRV 10 Split Summary === 1) 0.5km - 9:41(19:23/km) 125/138bpm 93cal 31/rpm 3.1/3.38kmph 2) 0km - 1:16(/km) 83/83bpm 3) 0.1km - 2:37(26:10/km) 124/132bpm 22cal 4) 0km - 59(/km) 124/132bpm 5) 0.1km - 1:52(18:43/km) 114/122bpm 12cal 30/rpm 3.2/3.27kmph 6) 0km - 9(/km) 114/122bpm 7) 0.1km - 1:52(18:35/km) 130/137bpm 18cal 29/rpm 3.23/3.25kmph 8) 0km - 19(/km) 130/137bpm 9) 0.1km - 2:03(20:35/km) 114/117bpm 14cal 32/rpm 2.92/2.93kmph 10) 0km - 9(/km) 114/117bpm 11) 0.1km - 2:04(20:37/km) 128/134bpm 19cal 31/rpm 2.91/2.93kmph 12) 0km - 22(/km) 128/134bpm 13) 0.1km - 1:56(19:23/km) 116/122bpm 12cal 31/rpm 3.1/3.15kmph 14) 0km - 1:28(/km) 116/122bpm 15) 1km - 21:24(21:24/km) 133/145bpm 206cal 32/rpm 2.8/3.24kmph 16) 0km - 1:26(/km) 90/91bpm 17) 0.05km - 53(17:36/km) 133/151bpm 6cal 32/rpm 3.41/3.41kmph 18) 0km - 13(/km) 133/151bpm 19) 0.05km - 54(17:57/km) 143/153bpm 9cal 32/rpm 3.34/3.34kmph 20) 0km - 45(/km) 98/98bpm 21) 0.1km - 1:51(18:33/km) 147/158bpm 19cal 33/rpm 3.23/3.25kmph 22) 0km - 46(/km) 147/158bpm 23) 0.05km - 56(18:42/km) 138/154bpm 8cal 33/rpm 3.21/3.21kmph 24) 0km - 15(/km) 134/134bpm 25) 0.05km - 55(18:23/km) 145/155bpm 10cal 33/rpm 3.27/3.27kmph 26) 0km - 55(/km) 105/105bpm 27) 0.05km - 55(18:11/km) 133/153bpm 7cal 32/rpm 3.3/3.3kmph 28) 0km - 18(/km) 127/128bpm 29) 0.05km - 50(16:39/km) 145/160bpm 8cal 32/rpm 3.6/3.6kmph 30) 0km - 1:20(/km) 145/160bpm 31) 0.05km - 54(18:07/km) 135/154bpm 7cal 32/rpm 3.31/3.31kmph 32) 0km - 16(/km) 135/154bpm 33) 0.05km - 52(17:18/km) 146/158bpm 9cal 32/rpm 3.47/3.47kmph 34) 0km - 1:00(/km) 146/158bpm 35) 0.5km - 11:06(22:12/km) 145/155bpm 120cal 36/rpm 2.7/2.97kmph 36) 0km - 1:25(/km) 145/155bpm Add a comment	-	-
Mon 3rd Sep Sep 3	Tue 4th Sep Sep 4	Wed 5th Sep Sep 5	Thu 6th Sep Sep 6	Fri 7th Sep Sep 7	Sat 8th Sep Sep 8	Sun 9th Sep Sep 9
0mi, 1:03:47 Cross-Training - Yoga Split Summary === 1) 0km - 1:03:47(/km) 67/102bpm 137cal Add a comment 10mi, 28:37 Cycling - Road Biking Wraysbury loop - nice - steady effort - light breeze calf sore but imporving... Split Summary === 1) 5km - 9:10(1:50/km) 134/146bpm 101cal 86/101rpm 32.73/39.7kmph 2) 5km - 8:53(1:47/km) 148/154bpm 108cal 88/116rpm 33.8/43.03kmph 3) 5km - 8:23(1:41/km) 153/158bpm 104cal 87/108rpm 35.79/39.43kmph 4) 1.12km - 2:12(1:57/km) 152/160bpm 27cal 92/119rpm 30.64/41.12kmph Add a comment 1.7mi, 1:06:20 Swimming - Pool Swim: 2.7k/108x25m @ Spelthorne pool - busy at the start 500m, 50m float, 500m drills, 50m float, 2x500m 50m float, 500m mixed, 50m float Sauna - easing a sore calf HRV 6 Split Summary === 1) 0.5km - 9:16(18:31/km) 126/136bpm 80cal 29/rpm 3.24/3.59kmph 2) 0km - 1:55(/km) 89/89bpm 3) 0.05km - 1:08(22:40/km) 119/137bpm 7cal 4) 0km - 1:01(/km) 86/87bpm 5) 0.1km - 1:43(17:13/km) 117/125bpm 11cal 28/rpm 3.48/3.6kmph 6) 0km - 9(/km) 114/114bpm 7) 0.1km - 1:40(16:35/km) 133/141bpm 15cal 28/rpm 3.62/3.7kmph 8) 0km - 14(/km) 126/127bpm 9) 0.1km - 1:51(18:35/km) 121/126bpm 15cal 30/rpm 3.23/3.52kmph 10) 0km - 10(/km) 111/112bpm 11) 0.1km - 1:49(18:09/km) 133/143bpm 17cal 29/rpm 3.3/3.61kmph 12) 0km - 28(/km) 108/108bpm 13) 0.1km - 1:40(16:42/km) 127/135bpm 14cal 29/rpm 3.59/3.78kmph 14) 0km - 1:55(/km) 93/93bpm 15) 0.05km - 1:06(22:03/km) 125/143bpm 7cal 16) 0km - 1:24(/km) 90/90bpm 17) 0.5km - 9:25(18:50/km) 136/143bpm 93cal 29/rpm 3.19/3.39kmph 18) 0km - 2:09(/km) 82/82bpm 19) 0.05km - 1:08(22:34/km) 126/145bpm 6cal 20) 0km - 1:09(/km) 94/94bpm 21) 0.5km - 9:43(19:26/km) 134/143bpm 88cal 29/rpm 3.09/3.82kmph 22) 0km - 2:03(/km) 80/80bpm 23) 0.5km - 10:31(21:02/km) 138/156bpm 97cal 30/rpm 2.85/3.51kmph 24) 0km - 57(/km) 105/105bpm 25) 0.05km - 1:10(23:17/km) 124/142bpm 5cal 26) 0km - 36(/km) 124/142bpm Add a comment	0mi, 21:02 Cross-Training - Strengthening Split Summary === 1) 0km - 21:02(/km) 93/126bpm 98cal Add a comment 20mi, 1:00:26 Cycling - Road Biking Bike: Ascot loop - only had time for that... bit cooler now... Traffic OK HRV 6 Split Summary === 1) 5km - 10:08(2:02/km) 136/153bpm 112cal 85/109rpm 29.63/40.68kmph 2) 5km - 9:27(1:53/km) 139/149bpm 105cal 89/119rpm 31.73/45.05kmph 3) 5km - 10:14(2:03/km) 148/160bpm 123cal 87/114rpm 29.33/46.5kmph 4) 5km - 9:11(1:50/km) 147/159bpm 105cal 87/111rpm 32.68/55.31kmph 5) 5km - 8:33(1:43/km) 144/154bpm 94cal 91/112rpm 35.07/52.19kmph 6) 5km - 8:43(1:45/km) 148/158bpm 100cal 85/114rpm 34.44/47.24kmph 7) 2.24km - 4:11(1:52/km) 146/158bpm 44cal 89/129rpm 32.09/38.87kmph Add a comment	0mi, 26 Running - General Split Summary === 1) 0.03km - 26(13:50/km) 79/87bpm 1cal 4.34/4.5kmph Add a comment 0mi, 33:02 Cross-Training - Yoga Split Summary === 1) 0km - 33:02(/km) 75/122bpm 70cal Add a comment 28.3mi, 1:28:31 Cycling - Road Biking Bike: To Send - exploring Surrey using Garmin route planner - mostly OK Slight breeze but milder than yesterday, too many red lights... HRV 10 Split Summary === 1) 5km - 9:24(1:53/km) 121/132bpm 87cal 83/111rpm 31.9/38.33kmph 2) 5km - 9:32(1:54/km) 129/139bpm 97cal 85/105rpm 31.47/42.06kmph 3) 5km - 9:06(1:49/km) 134/144bpm 98cal 87/120rpm 32.96/51.8kmph 4) 5km - 9:21(1:52/km) 133/148bpm 90cal 88/117rpm 32.09/50.49kmph 5) 5km - 9:41(1:56/km) 133/146bpm 91cal 86/113rpm 30.96/46.64kmph 6) 5km - 10:13(2:03/km) 136/154bpm 99cal 89/119rpm 29.38/39.91kmph 7) 5km - 10:02(2:00/km) 133/144bpm 86cal 88/108rpm 29.91/36.35kmph 8) 5km - 10:55(2:11/km) 127/141bpm 70cal 83/124rpm 27.49/37.92kmph 9) 5km - 9:07(1:49/km) 143/154bpm 103cal 91/112rpm 32.91/42.43kmph 10) 0.59km - 1:10(1:59/km) 145/151bpm 13cal 93/120rpm 30.33/38.56kmph Add a comment	1.3mi, 17:49 Running - Run-Walk Split Summary === 1) 1km - 7:57(7:57/km) 101/127bpm 53cal 7.54/11.79kmph 2) 1km - 9:42(9:42/km) 90/95bpm 59cal 6.18/9.34kmph 3) 0.02km - 10(7:36/km) 92/92bpm 1cal 7.89/10.11kmph Add a comment 23.1mi, 1:10:17 Cycling - Road Biking Bike: WGP. Tite Hill Ascot, Longcross, Chertsey - cololer but sunny & more traffic.. long sleeves..., HRV 8 Split Summary === 1) 5km - 11:12(2:14/km) 135/160bpm 123cal 85/108rpm 26.79/74.95kmph 2) 5km - 8:56(1:47/km) 134/143bpm 97cal 88/103rpm 33.56/50.71kmph 3) 5km - 10:43(2:09/km) 142/158bpm 122cal 89/126rpm 28.01/49.71kmph 4) 5km - 9:16(1:51/km) 139/150bpm 97cal 88/130rpm 32.36/51.45kmph 5) 5km - 9:02(1:48/km) 138/153bpm 90cal 87/108rpm 33.18/48.88kmph 6) 5km - 8:20(1:40/km) 141/158bpm 87cal 88/113rpm 35.97/56.57kmph 7) 5km - 8:48(1:46/km) 144/155bpm 98cal 88/109rpm 34.07/43.41kmph 8) 2.17km - 3:59(1:50/km) 141/150bpm 39cal 87/114rpm 32.74/39.3kmph Add a comment	1.9mi, 1:19:42 Swimming - Pool Swim - 3k/60x50m @ Inspire - good but aided by new fins for 200m - busy pool - lots of pauses for gaps. 500m wu, 500m drills (HP+F, HP + PB, HP, PB, HP + F), 100m F+F, 400m, 500m, 5x100m, 500m mixed CD HRV 8 Split Summary === 1) 0.5km - 9:52(19:45/km) 132/145bpm 102cal 31/rpm 3.04/3.37kmph 2) 0km - 3:09(/km) 90/90bpm 3) 0.05km - 45(15:01/km) 117/132bpm 4cal 28/rpm 4/4kmph 4) 0km - 18(/km) 123/123bpm 5) 0.05km - 44(14:39/km) 128/142bpm 6cal 30/rpm 4.1/4.1kmph 6) 0km - 1:09(/km) 98/98bpm 7) 0.1km - 1:45(17:28/km) 119/124bpm 13cal 31/rpm 3.43/3.63kmph 8) 0km - 45(/km) 92/92bpm 9) 0.1km - 1:56(19:19/km) 128/135bpm 15cal 30/rpm 3.41/3.56kmph 10) 0km - 34(/km) 94/96bpm 11) 0.1km - 1:56(19:16/km) 120/126bpm 13cal 34/rpm 3.11/3.25kmph 12) 0km - 2:55(/km) 88/89bpm 13) 0.05km - 47(15:49/km) 116/129bpm 4cal 29/rpm 3.79/3.79kmph 14) 0km - 14(/km) 115/117bpm 15) 0.05km - 46(15:30/km) 128/138bpm 7cal 30/rpm 3.87/3.87kmph 16) 0km - 1:23(/km) 91/91bpm 17) 0.1km - 52(8:42/km) 121/132bpm 4cal 18) 0km - 2:40(/km) 93/94bpm 19) 0.4km - 8:20(20:49/km) 132/138bpm 79cal 31/rpm 2.88/3.11kmph 20) 0km - 1:36(/km) 89/91bpm 21) 0.5km - 10:32(21:03/km) 134/140bpm 101cal 32/rpm 2.85/3.05kmph 22) 0km - 45(/km) 97/99bpm 23) 0.1km - 1:53(18:55/km) 138/146bpm 17cal 32/rpm 3.17/3.32kmph 24) 0km - 1:03(/km) 91/92bpm 25) 0.1km - 1:44(17:18/km) 142/157bpm 16cal 33/rpm 3.47/3.59kmph 26) 0km - 1:40(/km) 85/85bpm 27) 0.05km - 51(17:10/km) 132/151bpm 6cal 33/rpm 3.5/3.5kmph 28) 0km - 18(/km) 129/130bpm 29) 0.05km - 51(16:51/km) 142/153bpm 9cal 33/rpm 3.56/3.56kmph 30) 0km - 59(/km) 93/93bpm 31) 0.1km - 1:47(17:50/km) 145/160bpm 18cal 34/rpm 3.37/3.38kmph 32) 0km - 1:02(/km) 86/88bpm 33) 0.1km - 1:49(18:07/km) 146/161bpm 18cal 34/rpm 3.31/3.42kmph 34) 0km - 1:09(/km) 78/79bpm 35) 0.5km - 10:51(21:42/km) 143/153bpm 116cal 36/rpm 2.76/2.96kmph 36) 0km - 3(/km) 143/153bpm Add a comment	-	44.2mi, 2:16:57 Cycling - Road Biking Bike: Hatfield, Hertford + Watton Strong South Westerly wind... but mild out. HRV 8 Split Summary === 1) 5km - 9:19(1:52/km) 137/152bpm 105cal 87/103rpm 32.21/49.67kmph 2) 5km - 9:43(1:57/km) 145/159bpm 115cal 84/104rpm 30.88/48.25kmph 3) 5km - 9:15(1:51/km) 136/151bpm 95cal 87/109rpm 32.42/43.89kmph 4) 5km - 10:16(2:03/km) 144/162bpm 115cal 88/126rpm 29.22/45.73kmph 5) 5km - 10:04(2:01/km) 144/154bpm 113cal 88/108rpm 29.8/45.62kmph 6) 5km - 8:14(1:39/km) 143/158bpm 87cal 87/118rpm 36.45/61.72kmph 7) 5km - 9:05(1:49/km) 143/161bpm 101cal 87/109rpm 33/44.44kmph 8) 5km - 8:59(1:48/km) 140/152bpm 82cal 88/103rpm 33.38/51.39kmph 9) 5km - 10:08(2:02/km) 143/155bpm 97cal 85/107rpm 29.59/44.64kmph 10) 5km - 10:31(2:06/km) 145/155bpm 107cal 88/112rpm 28.51/53.92kmph 11) 5km - 10:36(2:07/km) 151/160bpm 121cal 90/116rpm 28.32/54.56kmph 12) 5km - 8:56(1:47/km) 148/159bpm 93cal 96/121rpm 33.6/49.42kmph 13) 5km - 9:28(1:54/km) 147/161bpm 92cal 90/116rpm 31.7/47.07kmph 14) 5km - 10:26(2:05/km) 154/167bpm 124cal 89/109rpm 28.73/43.79kmph 15) 1.15km - 1:56(1:41/km) 142/155bpm 14cal 91/111rpm 35.7/103.95kmph Add a comment
Mon 10th Sep Sep 10	Tue 11th Sep Sep 11	Wed 12th Sep Sep 12	Thu 13th Sep Sep 13	Fri 14th Sep Sep 14	Sat 15th Sep Sep 15	Sun 16th Sep Sep 16
0mi, 50:02 Cross-Training - Yoga Split Summary === 1) 0km - 50:02(/km) 58/116bpm 77cal Add a comment 3.1mi, 29:21 Running - Recovery Run A Run! - pain free, discomfort free! Yay! Run/Walk pyramid out slow run all the way back. warm n sunny Split Summary === 1) 1km - 6:26(6:26/km) 109/136bpm 50cal 9.32/13.13kmph 2) 1km - 5:07(5:07/km) 132/143bpm 54cal 11.73/13.6kmph 3) 1km - 5:29(5:29/km) 137/148bpm 60cal 10.95/13.64kmph 4) 1km - 6:12(6:12/km) 130/134bpm 62cal 9.68/10.25kmph 5) 1km - 6:03(6:03/km) 130/137bpm 59cal 9.91/11.02kmph 6) 0.01km - 4(4:55/km) 136/137bpm 12.2/10.61kmph Add a comment 26.3mi, 1:20:25 Cycling - Road Biking Bike: Bagshot and beyond...Monday morning traffic - chocca in Chobham + Chertsey Mild BIKE LIGHTS ON AGAIN... HRV 8 Split Summary === 1) 5km - 10:27(2:05/km) 132/154bpm 111cal 84/109rpm 28.72/35.17kmph 2) 5km - 9:42(1:56/km) 135/153bpm 103cal 87/107rpm 30.91/43.4kmph 3) 5km - 9:40(1:56/km) 141/150bpm 111cal 88/108rpm 31.05/44.04kmph 4) 5km - 10:28(2:06/km) 148/159bpm 124cal 88/108rpm 28.68/44.99kmph 5) 5km - 7:02(1:24/km) 145/152bpm 81cal 91/121rpm 42.69/62.64kmph 6) 5km - 10:34(2:07/km) 133/148bpm 89cal 79/113rpm 28.37/39.57kmph 7) 5km - 9:43(1:57/km) 139/157bpm 88cal 87/110rpm 30.87/44.42kmph 8) 5km - 8:53(1:47/km) 141/151bpm 86cal 88/108rpm 33.74/45.22kmph 9) 2.29km - 3:56(1:43/km) 150/155bpm 48cal 87/111rpm 34.83/81.85kmph Add a comment	4.3mi, 48:41 Running - Recovery Run Club run with 4M group - easy pace - no pain on run Split Summary === 1) 1km - 6:58(6:58/km) 103/116bpm 56cal 8.62/10.41kmph 2) 1km - 6:49(6:49/km) 113/126bpm 59cal 8.81/10.52kmph 3) 1km - 7:19(7:19/km) 126/139bpm 74cal 8.19/10.35kmph 4) 1km - 7:01(7:01/km) 115/124bpm 60cal 8.55/9.77kmph 5) 1km - 6:55(6:55/km) 114/129bpm 56cal 8.67/10.14kmph 6) 1km - 7:18(7:18/km) 122/129bpm 64cal 8.22/10.48kmph 7) 0.86km - 6:21(7:21/km) 125/132bpm 58cal 8.17/9.61kmph Add a comment 23.6mi, 1:14:22 Cycling - Road Biking Bike: Chobham figure eight - new route/direction Very mild and very windy out, + some dodgy navigation... HRV 8 Split Summary === 1) 5km - 10:21(2:04/km) 131/143bpm 110cal 81/105rpm 28.99/38.53kmph 2) 5km - 10:56(2:11/km) 138/156bpm 117cal 82/117rpm 27.44/50.12kmph 3) 5km - 9:50(1:58/km) 131/149bpm 91cal 84/112rpm 30.51/52.01kmph 4) 5km - 9:58(2:00/km) 134/140bpm 101cal 87/102rpm 30.08/34.87kmph 5) 5km - 10:23(2:05/km) 135/147bpm 100cal 86/105rpm 28.9/38.46kmph 6) 5km - 8:14(1:39/km) 139/151bpm 81cal 86/111rpm 36.47/51.44kmph 7) 5km - 9:30(1:54/km) 144/161bpm 105cal 86/116rpm 31.59/63.15kmph 8) 2.94km - 5:10(1:46/km) 150/160bpm 61cal 89/115rpm 34.03/42.63kmph Add a comment	-	0mi, 30:02 Cross-Training - Strengthening Split Summary === 1) 0km - 30:02(/km) 87/124bpm 137cal Add a comment 29.7mi, 1:33:06 Cycling - Road Biking Bike: Cobham + Chobham: sunny but a bit chilly for short fingered gloves busy traffic + roadworks at end of ride.. HRV 5 Split Summary === 1) 5km - 9:51(1:58/km) 126/135bpm 101cal 83/105rpm 30.44/105.55kmph 2) 5km - 10:06(2:01/km) 133/149bpm 107cal 85/108rpm 29.72/41.27kmph 3) 5km - 10:00(2:00/km) 139/153bpm 111cal 85/109rpm 30.01/50.27kmph 4) 5km - 8:41(1:44/km) 138/149bpm 92cal 88/108rpm 34.56/44.85kmph 5) 5km - 10:03(2:01/km) 136/145bpm 99cal 91/120rpm 29.88/43.74kmph 6) 5km - 10:24(2:05/km) 136/146bpm 101cal 89/108rpm 28.85/36.68kmph 7) 5km - 10:14(2:03/km) 142/156bpm 107cal 88/113rpm 29.29/48.88kmph 8) 5km - 8:54(1:47/km) 140/153bpm 87cal 89/117rpm 33.72/52.14kmph 9) 5km - 8:51(1:46/km) 141/156bpm 85cal 86/118rpm 33.88/48.78kmph 10) 2.83km - 6:02(2:08/km) 134/147bpm 46cal 85/115rpm 28.08/39.3kmph Add a comment	11mi, 33:30 Cycling - Road Biking Bike - Shepperton loop in the wind Busy in Shepperton : Traffic lights n buses Split Summary === 1) 5km - 9:00(1:48/km) 128/142bpm 93cal 84/103rpm 33.35/38.76kmph 2) 5km - 10:17(2:03/km) 136/150bpm 108cal 85/110rpm 29.17/45.58kmph 3) 5km - 9:16(1:51/km) 142/151bpm 107cal 87/108rpm 32.35/46.86kmph 4) 2.72km - 4:57(1:49/km) 145/152bpm 56cal 87/122rpm 32.95/44.5kmph Add a comment 1.9mi, 58:50 Swimming - Pool Swim - 3k/60x50m @ Inspire - hard work but OK - tired... I seems to have messed up the drills recording... 500m, 500m drills (F+HP, HP+PB, HP, PB, F+HP), 200m fins+ float, 300m, 500m, 5x100m, 500m mixed HRV 8 Split Summary === 1) 0.5km - 9:53(19:46/km) 132/141bpm 105cal 31/rpm 3.03/3.38kmph 2) 0km - 2:56(/km) 132/141bpm 3) 0.1km - 1:38(16:21/km) 125/139bpm 12cal 30/rpm 4.13/4.36kmph 4) 0km - 1:44(/km) 88/88bpm 5) 0.1km - 1:48(18:02/km) 115/124bpm 12cal 32/rpm 3.33/3.59kmph 6) 0km - 13(/km) 115/124bpm 7) 0.1km - 2:03(20:33/km) 114/117bpm 14cal 32/rpm 2.92/3.02kmph 8) 0km - 1:38(/km) 91/91bpm 9) 0.05km - 48(15:53/km) 116/128bpm 5cal 31/rpm 3.78/3.78kmph 10) 0km - 18(/km) 116/116bpm 11) 0.05km - 47(15:48/km) 126/135bpm 7cal 32/rpm 3.8/3.8kmph 12) 0km - 32(/km) 103/104bpm 13) 0.1km - 1:41(16:46/km) 133/141bpm 16cal 30/rpm 3.58/3.88kmph 14) 0km - 54(/km) 95/96bpm 15) 0.2km - 1:46(8:49/km) 134/145bpm 16cal 16) 0km - 39(/km) 134/145bpm 17) 0km - 4(/km) 118/118bpm 18) 0.2km - 1:21(6:45/km) 100/113bpm 3cal 19) 0km - 20(/km) 91/91bpm 20) 0.3km - 6:20(21:05/km) 131/139bpm 60cal 31/rpm 2.84/3.32kmph 21) 0km - 1:04(/km) 86/88bpm 22) 0.5km - 10:49(21:37/km) 131/139bpm 103cal 32/rpm 2.8/3.09kmph 23) 0km - 57(/km) 131/139bpm 24) 0.1km - 1:45(17:32/km) 146/159bpm 18cal 34/rpm 3.42/3.47kmph 25) 0km - 1:06(/km) 87/87bpm 26) 0.1km - 1:49(18:13/km) 144/156bpm 19cal 33/rpm 3.29/3.45kmph 27) 0km - 1:08(/km) 98/98bpm 28) 0.1km - 1:51(18:34/km) 143/159bpm 18cal 33/rpm 3.23/3.25kmph 29) 0km - 1:57(/km) 107/107bpm 30) 0.1km - 1:53(18:50/km) 140/155bpm 18cal 33/rpm 3.19/3.27kmph 31) 0km - 1:02(/km) 86/86bpm 32) 0.1km - 1:57(19:28/km) 143/156bpm 19cal 33/rpm 3.08/3.2kmph 33) 0km - 1:03(/km) 86/86bpm 34) 0.5km - 10:42(21:23/km) 144/156bpm 120cal 36/rpm 2.8/2.91kmph 35) 0km - 11(/km) 144/156bpm Add a comment	6.3mi, 53:05 Running - Long Run Run - distance PB nice n sunny - leg survived the hills I think but was hard work - running unfit again... now to rebuild carefully heavy shoes! A bit breezy over Thrales... Split Summary === 1) 1km - 5:16(5:16/km) 132/144bpm 59cal 11.39/13.27kmph 2) 1km - 4:50(4:50/km) 134/141bpm 55cal 12.42/12.8kmph 3) 1km - 5:07(5:07/km) 136/142bpm 60cal 11.71/12.36kmph 4) 1km - 5:26(5:26/km) 141/149bpm 66cal 11.04/12.12kmph 5) 1km - 5:32(5:32/km) 145/152bpm 68cal 10.85/13.07kmph 6) 1km - 5:17(5:17/km) 139/146bpm 61cal 11.36/12.87kmph 7) 1km - 5:34(5:34/km) 147/151bpm 70cal 10.79/11.59kmph 8) 1km - 5:09(5:09/km) 145/151bpm 62cal 11.65/12.46kmph 9) 1km - 5:03(5:03/km) 145/149bpm 61cal 11.88/12.43kmph 10) 1km - 5:29(5:29/km) 144/152bpm 64cal 10.93/12.43kmph 11) 0.08km - 22(4:47/km) 146/147bpm 4cal 12.55/12.9kmph Add a comment	21.3mi, 1:02:27 Cycling - Road Biking Back from Denham Tailwind HRV 10 Split Summary === 1) 5km - 9:18(1:52/km) 141/150bpm 107cal 86/104rpm 32.28/40.54kmph 2) 5km - 9:23(1:53/km) 149/163bpm 114cal 88/113rpm 31.99/46.35kmph 3) 5km - 9:17(1:51/km) 145/156bpm 106cal 88/119rpm 32.32/51.16kmph 4) 5km - 8:31(1:42/km) 145/155bpm 97cal 92/113rpm 35.2/45.15kmph 5) 5km - 9:01(1:48/km) 150/157bpm 109cal 90/115rpm 33.29/57.99kmph 6) 5km - 9:26(1:53/km) 151/158bpm 115cal 92/112rpm 31.8/45.28kmph 7) 4.21km - 7:31(1:47/km) 152/161bpm 89cal 90/116rpm 33.58/59.01kmph Add a comment 1.3mi, 49:10 Swimming - Open Water 2 laps of Denham -- water 17C - bit cold Split Summary === 1) 0.5km - 12:35(25:09/km) 126/137bpm 126cal 27/37rpm 2.39/4.05kmph 2) 0.5km - 11:34(23:07/km) 131/135bpm 128cal 34/43rpm 2.6/3.55kmph 3) 0.5km - 11:47(23:34/km) 133/139bpm 129cal 33/43rpm 2.55/3.31kmph 4) 0.5km - 11:57(23:54/km) 136/144bpm 133cal 34/43rpm 2.51/3.16kmph 5) 0.04km - 1:18(35:04/km) 131/133bpm 12cal 29/44rpm 1.71/2.39kmph Add a comment 20.6mi, 1:05:40 Cycling - Road Biking to Denham Split Summary === 1) 5km - 10:36(2:07/km) 141/150bpm 124cal 84/108rpm 28.32/40.26kmph 2) 5km - 9:27(1:53/km) 141/157bpm 106cal 87/122rpm 31.72/63.8kmph 3) 5km - 9:38(1:56/km) 142/157bpm 110cal 88/110rpm 31.13/42.35kmph 4) 5km - 10:47(2:09/km) 140/149bpm 116cal 88/113rpm 27.83/35.97kmph 5) 5km - 10:00(2:00/km) 141/153bpm 106cal 86/111rpm 30.01/38.46kmph 6) 5km - 9:17(1:51/km) 140/149bpm 93cal 86/111rpm 32.34/63.26kmph 7) 3.12km - 5:56(1:54/km) 144/148bpm 68cal 90/111rpm 31.55/37.19kmph Add a comment
Mon 17th Sep Sep 17	Tue 18th Sep Sep 18	Wed 19th Sep Sep 19	Thu 20th Sep Sep 20	Fri 21st Sep Sep 21	Sat 22nd Sep Sep 22	Sun 23rd Sep Sep 23
0mi, 1:00:03 Cross-Training - Yoga Split Summary === 1) 0km - 1:00:03(/km) 58/87bpm 94cal Add a comment 0.8mi, 15:07 Running - Run-Walk Split Summary === 1) 1km - 11:55(11:55/km) 86/97bpm 58cal 5.04/7.29kmph 2) 0.33km - 3:12(9:46/km) 97/103bpm 18cal 6.15/8.26kmph Add a comment 25.2mi, 1:19:38 Cycling - Road Biking Addlestone, Woking Chobham - so mild but breezy - Monday morning roadworks + 1 irate driver HRV 6 Split Summary === 1) 5km - 10:06(2:01/km) 127/141bpm 105cal 87/105rpm 29.69/42.9kmph 2) 5km - 11:00(2:12/km) 132/155bpm 110cal 82/110rpm 27.28/46kmph 3) 5km - 9:24(1:53/km) 127/143bpm 83cal 88/112rpm 31.9/43.94kmph 4) 5km - 9:53(1:59/km) 142/163bpm 109cal 92/110rpm 30.37/40.18kmph 5) 5km - 9:17(1:51/km) 138/148bpm 97cal 94/126rpm 32.3/39.5kmph 6) 5km - 10:04(2:01/km) 136/157bpm 92cal 86/107rpm 29.81/43.94kmph 7) 5km - 9:14(1:51/km) 134/150bpm 79cal 86/113rpm 32.51/56.62kmph 8) 5km - 9:31(1:54/km) 135/147bpm 81cal 84/110rpm 31.53/41.97kmph 9) 0.55km - 1:09(2:05/km) 136/138bpm 10cal 94/108rpm 28.71/37.32kmph Add a comment	10.2mi, 29:44 Cycling - Road Biking Split Summary === 1) 5km - 9:30(1:54/km) 133/146bpm 103cal 82/103rpm 31.6/41.05kmph 2) 5km - 8:49(1:46/km) 143/151bpm 103cal 86/104rpm 34.05/41.72kmph 3) 5km - 8:54(1:47/km) 138/147bpm 96cal 89/110rpm 33.73/41.55kmph 4) 1.38km - 2:32(1:50/km) 146/150bpm 29cal 92/113rpm 32.74/36.45kmph Add a comment 5.9mi, 51:32 Running - Recovery Run Breezy Run - Thorpe loop - new running route - not as pretty as the Thames Very mild out ~18C - bit further than intended but legs ok! HRV 3 Split Summary === 1) 0.99km - 5:10(5:12/km) 127/134bpm 56cal 11.53/12.19kmph 2) 0.01km - 1:45(3:11:24/km) 88/129bpm 8cal 0.31/10.21kmph 3) 1km - 5:06(5:06/km) 129/137bpm 55cal 11.76/13.2kmph 4) 1km - 5:14(5:14/km) 134/139bpm 60cal 11.47/11.82kmph 5) 1km - 5:15(5:15/km) 138/141bpm 62cal 11.43/11.82kmph 6) 1km - 5:15(5:15/km) 136/141bpm 60cal 11.44/11.99kmph 7) 1km - 5:20(5:20/km) 136/139bpm 59cal 11.25/12.12kmph 8) 1km - 5:14(5:14/km) 138/142bpm 59cal 11.48/11.92kmph 9) 1km - 5:21(5:21/km) 139/141bpm 61cal 11.22/11.56kmph 10) 1km - 5:26(5:26/km) 139/143bpm 60cal 11.05/11.72kmph 11) 0.46km - 2:27(5:18/km) 138/140bpm 26cal 11.32/12.56kmph Add a comment	26.4mi, 1:23:28 Cycling - Road Biking Bike: Fulmer & Eton Damp roads, breezy in places, some sun & drizzle too. HRV 8 Split Summary === 1) 5km - 10:06(2:01/km) 118/129bpm 89cal 82/103rpm 29.73/34.3kmph 2) 5km - 9:27(1:53/km) 123/133bpm 88cal 83/104rpm 31.76/38.46kmph 3) 5km - 9:59(2:00/km) 126/137bpm 90cal 89/108rpm 30.06/40.68kmph 4) 5km - 10:14(2:03/km) 129/142bpm 92cal 87/104rpm 29.33/44.83kmph 5) 5km - 9:33(1:55/km) 133/152bpm 91cal 87/107rpm 31.4/48.65kmph 6) 5km - 10:33(2:07/km) 124/139bpm 73cal 85/109rpm 28.43/42.66kmph 7) 5km - 9:52(1:58/km) 126/137bpm 77cal 85/111rpm 30.41/38.7kmph 8) 5km - 8:55(1:47/km) 136/144bpm 93cal 89/101rpm 33.63/38.49kmph 9) 2.47km - 4:49(1:57/km) 136/144bpm 47cal 88/122rpm 30.71/37.69kmph Add a comment	0mi, 34:03 Cross-Training - Yoga 25 mins flow Split Summary === 1) 0km - 34:03(/km) 75/120bpm 86cal Add a comment 5.7mi, 47:10 Running - Recovery Run Run: not doing 10k as that is too far for recovery... not raining here, bit windy HRV 8 Split Summary === 1) 1km - 5:26(5:26/km) 120/136bpm 55cal 11.05/12.53kmph 2) 1km - 5:04(5:04/km) 135/140bpm 61cal 11.85/12.73kmph 3) 1km - 5:10(5:10/km) 137/144bpm 63cal 11.6/12.8kmph 4) 1km - 4:56(4:56/km) 140/147bpm 61cal 12.16/13.37kmph 5) 1km - 5:09(5:09/km) 141/146bpm 64cal 11.67/12.6kmph 6) 1km - 5:05(5:05/km) 138/143bpm 58cal 11.79/12.7kmph 7) 1km - 5:10(5:10/km) 137/142bpm 58cal 11.62/12.26kmph 8) 1km - 5:17(5:17/km) 140/145bpm 61cal 11.37/11.96kmph 9) 1km - 5:16(5:16/km) 139/146bpm 59cal 11.4/12.23kmph 10) 0.11km - 38(5:50/km) 138/141bpm 7cal 10.29/11.46kmph Add a comment	10.7mi, 32:00 Cycling - Road Biking Bike: Windy Friday 10M Windy Split Summary === 1) 5km - 9:10(1:50/km) 138/150bpm 104cal 84/104rpm 32.7/42.89kmph 2) 5km - 9:10(1:50/km) 145/150bpm 109cal 84/105rpm 32.74/38.07kmph 3) 5km - 9:33(1:55/km) 139/151bpm 100cal 86/114rpm 31.42/44.58kmph 4) 2.15km - 4:07(1:55/km) 137/144bpm 42cal 88/122rpm 31.32/42.6kmph Add a comment 1.9mi, 59:07 Swimming - Pool Split Summary === 1) 0.55km - 9:49(17:50/km) 128/135bpm 106cal 32/rpm 3.37/13.78kmph 2) 0km - 58(/km) 128/135bpm 3) 0.1km - 1:48(18:05/km) 117/122bpm 14cal 31/rpm 3.32/3.36kmph 4) 0km - 6(/km) 112/112bpm 5) 0.1km - 1:52(18:41/km) 130/136bpm 20cal 29/rpm 3.21/3.29kmph 6) 0km - 14(/km) 119/119bpm 7) 0.1km - 2:03(20:33/km) 117/120bpm 17cal 33/rpm 2.92/3.03kmph 8) 0km - 53(/km) 104/104bpm 9) 0.1km - 1:38(16:23/km) 131/138bpm 16cal 31/rpm 3.66/4.03kmph 10) 0km - 34(/km) 104/104bpm 11) 0.1km - 1:38(16:24/km) 130/141bpm 16cal 30/rpm 3.66/3.68kmph 12) 0km - 35(/km) 96/96bpm 13) 0.1km - 1:54(19:01/km) 132/140bpm 19cal 14) 0km - 27(/km) 132/140bpm 15) 0.1km - 2:06(20:56/km) 92/108bpm 5cal 16) 0km - 26(/km) 92/108bpm 17) 0.4km - 8:06(20:15/km) 128/135bpm 81cal 31/rpm 2.96/3.09kmph 18) 0km - 2:23(/km) 89/89bpm 19) 0.5km - 10:35(21:10/km) 129/140bpm 102cal 31/rpm 2.83/3.24kmph 20) 0km - 1:10(/km) 129/140bpm 21) 0.1km - 1:48(17:57/km) 136/148bpm 18cal 31/rpm 3.34/3.43kmph 22) 0km - 1:05(/km) 136/148bpm 23) 0.1km - 1:45(17:26/km) 139/155bpm 18cal 32/rpm 3.44/3.62kmph 24) 0km - 1:12(/km) 84/85bpm 25) 0.1km - 1:48(17:57/km) 141/156bpm 18cal 33/rpm 3.34/3.47kmph 26) 0km - 1:16(/km) 89/89bpm 27) 0.1km - 1:47(17:50/km) 142/156bpm 19cal 33/rpm 3.36/3.42kmph 28) 0km - 1:12(/km) 90/90bpm 29) 0.1km - 1:48(17:58/km) 143/156bpm 20cal 32/rpm 3.34/3.45kmph 30) 0km - 54(/km) 86/86bpm 31) 0.5km - 10:48(21:36/km) 137/152bpm 117cal 35/rpm 2.78/3.13kmph 32) 0km - 29(/km) 137/152bpm Add a comment	7mi, 58:07 Running - Long Run I ran, it rained, i got wet, it rained some more, I tried to run faster, I got very wet but enjoyed it - rain keeps you cool 10% more than last weeks 'long' run distance... HRV10 Split Summary === 1) 1km - 5:02(5:02/km) 125/134bpm 56cal 11.9/12.63kmph 2) 1km - 4:51(4:51/km) 130/135bpm 56cal 12.37/13.3kmph 3) 1km - 5:08(5:08/km) 130/138bpm 59cal 11.68/12.73kmph 4) 1km - 5:53(5:53/km) 138/150bpm 71cal 10.2/12.87kmph 5) 1km - 4:56(4:56/km) 132/140bpm 55cal 12.18/13.03kmph 6) 1km - 5:49(5:49/km) 137/149bpm 67cal 10.31/13.81kmph 7) 1km - 5:13(5:13/km) 136/140bpm 59cal 11.51/12.56kmph 8) 1km - 5:30(5:30/km) 137/144bpm 64cal 10.91/12.16kmph 9) 1km - 4:53(4:53/km) 138/143bpm 57cal 12.3/13.74kmph 10) 1km - 4:56(4:56/km) 144/150bpm 62cal 12.17/13.2kmph 11) 1km - 4:50(4:50/km) 151/154bpm 65cal 12.42/13.67kmph 12) 0.24km - 1:07(4:36/km) 154/157bpm 15cal 13.04/13.2kmph Add a comment	-

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

Richard-M M45

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