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Richard-M
M50 Hertfordshire

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Calves

Harpenden Arrows, Dacorum Tri Club

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
Continual improvements (hopefully) Show More...

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Recent Blogs
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
24th Mar	Tempo	3.8mi	27:06
24th Mar	Zwift	19.1mi	1:02:09
23rd Mar	Zwift	9.6mi	30:01
23rd Mar	Hill Work	9.5mi	1:15:54
22nd Mar	Yoga	0mi	24:18

12 Month Benchmarks	Run	Bike
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

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 3107 Run 1500 Swim 100

Recent Threads
1,500 miles in 2023....

Buddies (2)

Followers (1)

Badges Collected	See available badges
+ 235 others

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

Dist	Races	PB	WB	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023
1mi	3	5:59 5:59/mi	69.57		6:12 65.64	6:42 60.74			5:59 69.57
5km	62	19:23 6:14/mi	74.77		20:59 65.95	19:30 71.50	19:46 70.54	20:07 69.84	19:35 72.86	20:07 70.93	19:23 74.77	22:48 63.57	20:41 71.77
5mi	18	32:59 6:36/mi	71.53		38:21 58.17						32:59 71.53
9.3km	1	41:18 7:09/mi	64.72					41:18 64.72
10km	31	41:11 6:38/mi	70.36	53:11 52.33	46:15 60.17	42:22 66.74	42:32 67.02	41:37 68.50	41:11 70.36	42:01 68.96	42:32 68.69		44:53 66.76
10mi	14	1:08:28 6:51/mi	70.01		1:18:33 58.96	1:09:46 66.93	1:08:37 68.05	1:10:31 66.76	1:09:38 68.60	1:08:28 69.92	1:09:33 70.01	1:09:33 70.01	1:13:41 67.82	1:14:40 66.93
13.1mi	8	1:30:26 6:54/mi	70.90			1:34:29 65.35	1:33:53 66.32	1:33:24 67.22	1:30:26 70.02	1:35:43 66.15			1:33:16 70.90
26km	2	2:13:51 8:17/mi	56.65		2:13:51 56.58	2:14:47 56.65
17mi	5	2:07:30 7:30/mi	65.81				2:11:31 61.59		2:07:30 64.60	2:08:41 64.55		2:08:25 65.81		2:18:14 62.76
20mi	2	2:33:55 7:42/mi	63.79				2:39:10 60.67		2:33:55 63.79
20.8mi	1	3:05:44 8:56/mi	55.44						3:05:44 55.44
26.2mi	10	3:19:27 7:37/mi	68.41				3:46:34 57.15	3:47:56 57.28	3:38:32 60.24		3:19:27 67.72	3:42:11 60.79	3:22:41 68.41
26.5mi	1	5:35:00 12:38/mi	40.43								5:35:00 40.43

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	Mon 27th Feb Feb 27	Tue 28th Feb Feb 28	Wed 1st Mar Mar 1	Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4
18mi, 2:36:33 Run - Long Run 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 Add a comment	0mi, 45:47 Cross - Exercise Class 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] Add a comment 1.9mi, 1:01:15 Swim - Pool 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 Add a comment	10.1mi, 31:10 Bike - Road Biking 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 Add a comment 8.2mi, 1:03:56 Run - Intervals 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 Add a comment	0mi, 40:52 Cross - Yoga Split Summary === 1) 0km - 40:52(0/km) 59/80bpm [INFb/km] 54cal Add a comment 21.5mi, 1:11:21 Bike - Zwift 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 Add a comment	10mi, 30:02 Bike - Road Biking 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 Add a comment 9.5mi, 1:14:00 Run - Hill Work 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 Add a comment	3.9mi, 27:26 Run - Tempo 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 Add a comment 26.6mi, 1:25:33 Bike - Zwift 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 Add a comment	-
Sun 5th Mar Mar 5	Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11
16.6mi, 2:13:41 Run - Long Run 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 Add a comment	1.3mi, 39:41 Swim - Pool 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 Add a comment	-	28.9mi, 1:34:37 Bike - Zwift 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 Add a comment	5.5mi, 44:37 Run - Hill Work 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 Add a comment	-	-
Sun 12th Mar Mar 12	Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18
21.8mi, 1:32:00 Bike - Road Biking Add a comment 24mi, 1:31:03 Bike - Road Biking 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 Add a comment	0mi, 45:01 Cross - Exercise Class 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 Add a comment 1.9mi, 58:28 Swim - Pool 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 Add a comment	3.1mi, 27:43 Run - Run-Walk 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 Add a comment 16.8mi, 48:20 Bike - Zwift 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 Add a comment	0mi, 40:32 Cross - Yoga Split Summary === 1) 0km - 40:32(0/km) 65/83bpm [INFb/km] 64cal Add a comment 21.8mi, 1:07:43 Bike - Zwift 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 Add a comment	1.9mi, 56:36 Swim - Pool 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 Add a comment	3.2mi, 23:34 Run - Tempo 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 Add a comment 20.1mi, 1:02:10 Bike - Road Biking Bike: Ascot loop - before the rain mild, not too buch breeze 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 Add a comment	-
Sun 19th Mar Mar 19	Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25
7.5mi, 58:19 Run - Tempo 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 Add a comment	0mi, 42:10 Cross - Exercise Class 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 Add a comment 1.9mi, 58:29 Swim - Pool 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 Add a comment	8mi, 24:45 Bike - Zwift 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 Add a comment 8.2mi, 1:04:24 Run - Intervals 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 Add a comment	0mi, 24:18 Cross - Yoga Split Summary === 1) 0km - 24:18(0/km) 69/121bpm [INFb/km] 47cal Add a comment 23.9mi, 1:15:34 Bike - Zwift 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 Add a comment	9.6mi, 30:01 Bike - Zwift 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 Add a comment 9.5mi, 1:15:54 Run - Hill Work 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 Add a comment	3.8mi, 27:06 Run - Tempo 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 Add a comment 19.1mi, 1:02:09 Bike - Zwift 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 Add a comment	-

Richard-M M50 Hertfordshire

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Richard-M
M50 Hertfordshire