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Richard-M M45

About

Race Times

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Mileage

Training

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Harpenden Arrows

Races
142
Miles
7944
Miles
563
Miles
14899
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)

Current Status

pending... running and managing aches, niggles.

Planned Races

20 Jan 19	Fred Hughes 10
27 Jan 19	Gade Valley Harriers VLM Training run #1
10 Feb 19	Sunday League XC #5 Royston
24 Feb 19	Gade Valley Harriers VLM Training run #2
24 Mar 19	Gade Valley Harriers VLM Training run #3
06 May 19	Milton Keynes Marathon
22 Jun 19	Oval Run

Groups

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

2019 Targets

SWIM
93.21
BIKE
2000
RUN
1500

Set your targets for 2019

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2012	2013	2014	2015	2016	2017	2018	2019
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	54		20:59	19:30	19:46	20:07	19:35	20:07	23:02
5mi	luton AC summer road series5mi	38:21	7:40	59.72	1		38:21
10km	Herts 10km10km	41:11	6:38	72.78	29	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	7			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
2019	19	0	0	0	0	0	0	0	0	0	0	0	19
2019	66	0	0	0	0	0	0	0	0	0	0	0	66
2019	14.6	0	0	0	0	0	0	0	0	0	0	0	14.6
2018	147	123	30	51	115	108	35	6	60	97	106	20	895
2018	252	214	328	321	352	361	440	534	437	507	313	158	4217
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
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

Fri 21st Dec Dec 21	Sat 22nd Dec Dec 22	Sun 23rd Dec Dec 23	Mon 24th Dec Dec 24	Tue 25th Dec Dec 25	Wed 26th Dec Dec 26	Thu 27th Dec Dec 27
1.8mi, 56:29 Swimming - Pool Swim - 2.9k/58x50m @ Inspire -OK - ran out of time for last two lengths! 500m, 800m drills, 200m FC+ fins, 500m, 5x100m, 400m mixed Split Summary === 1) 0.5km - 9:36(19:13/km) 130/138bpm 116cal 32/rpm 3.12/3.34kmph 2) 0.1km - 1:41(16:50/km) 121/129bpm 15cal 32/rpm 3.56/3.63kmph 3) 0.1km - 1:45(17:33/km) 138/145bpm 22cal 31/rpm 3.42/3.52kmph 4) 0.1km - 1:56(19:22/km) 124/129bpm 19cal 34/rpm 3.1/3.24kmph 5) 0.1km - 1:58(19:38/km) 136/142bpm 23cal 31/rpm 3.06/3.12kmph 6) 0.1km - 1:45(17:35/km) 127/132bpm 18cal 33/rpm 3.41/3.42kmph 7) 0km - 4(/km) 91/92bpm 8) 0.2km - 3:45(18:46/km) 126/133bpm 37cal 9) 0km - 1(/km) 126/133bpm 10) 0.1km - 1:34(15:42/km) 136/151bpm 18cal 34/rpm 3.82/4.09kmph 11) 0km - 6(/km) 106/107bpm 12) 0.1km - 2:08(21:17/km) 127/133bpm 20cal 13) 0km - 1:35(/km) 127/133bpm 14) 0km - 2(/km) 99/99bpm 15) 0.1km - 2(16/km) 99/99bpm 16) 0km - 7(/km) 99/99bpm 17) 0km - 2(/km) 99/104bpm 18) 0km - 1:27(/km) 96/97bpm 19) 0.5km - 9:54(19:49/km) 141/149bpm 126cal 32/rpm 3.03/3.17kmph 20) 0.1km - 1:40(16:40/km) 151/162bpm 21cal 35/rpm 3.6/3.74kmph 21) 0.1km - 1:41(16:50/km) 151/164bpm 22cal 35/rpm 3.56/3.71kmph 22) 0.1km - 1:44(17:17/km) 153/164bpm 22cal 35/rpm 3.47/3.58kmph 23) 0.1km - 1:49(18:13/km) 150/161bpm 24cal 34/rpm 3.29/3.35kmph 24) 0.1km - 1:44(17:18/km) 155/167bpm 23cal 35/rpm 3.47/3.51kmph 25) 0.35km - 8:23(23:58/km) 151/160bpm 118cal 38/rpm 2.5/3.32kmph Add a comment	-	2mi, 1:07:21 Swimming - Pool Swim ~ 3k ~ trying to follow MySwimCoach on my watch... not so easy 300m, 4x50 kick, 4x25m IM, 3x50m IM (tough), 4x50m drill, 4x50m free, 2x200 pull, 2x100free, 6x50m moderate. Split Summary === 1) 3.05km - 1:24:21(27:39/km) 643cal 31/rpm 3.14/7.46kmph Add a comment	0.1mi, 1:50 Cross-Training - Walking Split Summary === 1) 0.13km - 1:50(13:43/km) 117/132bpm 13cal 37/57rpm 4.37/5.41kmph Add a comment 0.1mi, 1:50 Cross-Training - Walking Split Summary === 1) 0.13km - 1:50(13:43/km) 117/132bpm 13cal 37/57rpm 4.37/5.41kmph Add a comment 0.5mi, 5:58 Running - Run-Walk Run walk to shops Split Summary === 1) 0.81km - 5:58(7:23/km) 106/139bpm 49cal 8.13/13.03kmph Add a comment 1.9mi, 54:37 Swimming - Pool Swim - 3k 60x50m @ Inspire - very good but very busy 500m, 700m drills, 200m w/fins, 100m, 100m +snorkel, 300m, 100m + snorkel, 5x100m, 500m mixed. Split Summary === 1) 0.5km - 9:10(18:19/km) 135/154bpm 117cal 32/rpm 3.28/3.57kmph 2) 0.1km - 1:38(16:25/km) 127/136bpm 16cal 32/rpm 3.66/3.82kmph 3) 0.1km - 1:45(17:30/km) 141/148bpm 22cal 24/rpm 3.43/3.48kmph 4) 0.1km - 1:47(17:51/km) 133/136bpm 21cal 34/rpm 3.36/3.57kmph 5) 0.1km - 1:45(17:27/km) 139/149bpm 21cal 33/rpm 3.44/3.7kmph 6) 0.1km - 1:43(17:13/km) 130/139bpm 19cal 31/rpm 3.48/3.65kmph 7) 0km - 3(/km) 99/99bpm 8) 0.1km - 1:43(17:06/km) 130/137bpm 17cal 9) 0km - 1(/km) 104/104bpm 10) 0.1km - 1:49(18:10/km) 128/137bpm 17cal 11) 0km - 1(/km) 128/137bpm 12) 0.15km - 1:32(10:14/km) 149/161bpm 19cal 31/rpm 5.86/9.14kmph 13) 0.1km - 1:32(15:21/km) 146/157bpm 19cal 32/rpm 3.91/4.02kmph 14) 0.1km - 1:48(18:05/km) 141/152bpm 21cal 33/rpm 3.32/3.42kmph 15) 0.1km - 1:52(18:36/km) 137/148bpm 20cal 30/rpm 3.23/3.38kmph 16) 0.3km - 5:52(19:34/km) 141/148bpm 73cal 32/rpm 3.06/3.27kmph 17) 0.1km - 1:53(18:48/km) 135/144bpm 19cal 31/rpm 3.19/3.23kmph 18) 0.1km - 1:46(17:42/km) 137/154bpm 17cal 33/rpm 3.39/3.67kmph 19) 0.1km - 1:38(16:16/km) 150/162bpm 20cal 34/rpm 3.69/3.82kmph 20) 0.1km - 1:42(16:58/km) 151/163bpm 22cal 35/rpm 3.54/3.6kmph 21) 0.1km - 1:45(17:27/km) 152/163bpm 22cal 35/rpm 3.44/3.5kmph 22) 0.1km - 1:41(16:54/km) 151/165bpm 22cal 35/rpm 3.55/3.64kmph 23) 0.5km - 10:10(20:21/km) 149/159bpm 139cal 36/rpm 2.95/3.55kmph Add a comment	3.6mi, 1:17:07 Cross-Training - Walking Split Summary === 1) 1.61km - 20:01(12:26/km) 100/112bpm 109cal 48/62rpm 4.82/6.31kmph 2) 1.61km - 22:59(14:17/km) 99/112bpm 109cal 43/106rpm 4.2/6.89kmph 3) 1.61km - 22:08(13:45/km) 98/107bpm 111cal 42/76rpm 4.36/6.21kmph 4) 1.01km - 11:59(11:50/km) 100/109bpm 62cal 54/62rpm 5.07/5.88kmph Add a comment	1.9mi, 28:11 Cross-Training - Walking Split Summary === 1) 1.61km - 15:45(9:47/km) 100/116bpm 103cal 57/63rpm 6.13/7.19kmph 2) 1.4km - 12:27(8:54/km) 99/124bpm 84cal 61/109rpm 6.75/9.74kmph Add a comment	5.2mi, 48:02 Running - Recovery Run Split Summary === 1) 1km - 5:48(5:48/km) 125/139bpm 69cal 10.36/11.19kmph 2) 1km - 5:34(5:34/km) 127/138bpm 68cal 10.77/11.12kmph 3) 1km - 5:47(5:47/km) 138/150bpm 77cal 10.37/12.46kmph 4) 1km - 5:45(5:45/km) 146/154bpm 81cal 10.44/11.02kmph 5) 1km - 5:31(5:31/km) 141/151bpm 75cal 10.86/11.79kmph 6) 1km - 5:31(5:31/km) 136/150bpm 67cal 10.87/11.39kmph 7) 1km - 5:49(5:49/km) 139/147bpm 73cal 10.3/11.39kmph 8) 1km - 6:10(6:10/km) 144/154bpm 83cal 9.73/11.19kmph 9) 0.37km - 2:07(5:39/km) 148/154bpm 29cal 10.61/11.39kmph Add a comment 1.9mi, 52:45 Swimming - Pool Swim 3k 120x25m @ Harpenden inc four hypoxic - nice but a bit busy 500m, 700m drills, 2x100 w/fins, 100m w/snorkel 4x 25m hypoxic - 0 /1 breath in a length, 400, 5x100 faster, 500m mixed easy distance PB Split Summary === 1) 0.5km - 9:04(18:08/km) 139/148bpm 116cal 30/rpm 3.31/3.63kmph 2) 0.1km - 1:36(15:55/km) 135/143bpm 18cal 31/rpm 3.77/3.9kmph 3) 0.1km - 1:37(16:12/km) 143/153bpm 20cal 30/rpm 3.7/3.98kmph 4) 0.1km - 1:43(17:07/km) 133/144bpm 18cal 33/rpm 3.51/3.76kmph 5) 0.1km - 1:49(18:05/km) 147/151bpm 24cal 31/rpm 3.32/3.65kmph 6) 0.1km - 1:36(15:58/km) 141/150bpm 20cal 32/rpm 3.76/4.11kmph 7) 0km - 4(/km) 108/108bpm 8) 0.1km - 1:45(17:34/km) 134/143bpm 17cal 9) 0km - 2(/km) 124/124bpm 10) 0.1km - 1:43(17:11/km) 135/143bpm 18cal 11) 0km - 2(/km) 120/120bpm 12) 0.1km - 1:27(14:29/km) 153/165bpm 18cal 32/rpm 4.14/4.51kmph 13) 0.1km - 1:32(15:17/km) 154/163bpm 21cal 31/rpm 3.93/4.03kmph 14) 0.03km - 27(17:41/km) 125/133bpm 3cal 25/rpm 3.39/3.39kmph 15) 0.03km - 23(15:33/km) 128/132bpm 3cal 28/rpm 3.86/3.86kmph 16) 0.05km - 49(16:29/km) 130/145bpm 6cal 28/rpm 3.64/3.77kmph 17) 0.05km - 50(16:35/km) 132/145bpm 6cal 29/rpm 3.62/3.63kmph 18) 0.05km - 48(15:51/km) 133/146bpm 7cal 29/rpm 3.79/3.81kmph 19) 0.4km - 7:24(18:31/km) 147/153bpm 95cal 31/rpm 3.24/3.46kmph 20) 0.1km - 1:37(16:08/km) 153/163bpm 19cal 32/rpm 3.72/4.19kmph 21) 0.1km - 1:36(16:00/km) 153/167bpm 19cal 32/rpm 3.75/4.17kmph 22) 0.1km - 1:38(16:18/km) 155/165bpm 20cal 33/rpm 3.68/4.18kmph 23) 0.1km - 1:37(16:10/km) 154/166bpm 20cal 32/rpm 3.71/4.24kmph 24) 0.1km - 1:37(16:11/km) 157/169bpm 21cal 33/rpm 3.7/4.09kmph 25) 0.3km - 6:07(20:25/km) 150/159bpm 80cal 32/rpm 2.94/3.24kmph 26) 0.2km - 3:54(19:28/km) 155/163bpm 54cal 35/rpm 3.08/4.05kmph Add a comment
Fri 28th Dec Dec 28	Sat 29th Dec Dec 29	Sun 30th Dec Dec 30	Mon 31st Dec Dec 31	Tue 1st Jan Jan 1	Wed 2nd Jan Jan 2	Thu 3rd Jan Jan 3
1.1mi, 18:21 Cross-Training - Walking Split Summary === 1) 1km - 10:54(10:54/km) 93/127bpm 64cal 53/58rpm 5.5/6.11kmph 2) 0.77km - 7:27(9:43/km) 96/114bpm 50cal 56/61rpm 6.17/6.85kmph Add a comment 1mi, 14:50 Cross-Training - Walking Split Summary === 1) 1km - 9:24(9:24/km) 98/110bpm 61cal 58/63rpm 6.39/7.09kmph 2) 0.59km - 5:27(9:12/km) 105/111bpm 36cal 57/60rpm 6.52/7.02kmph Add a comment 1.9mi, 53:40 Swimming - Pool 08:11 on Friday, 28 December 2018 Swim 3k 120x25m@ Harpenden - actual time 53:40 - pool was very busy 500m, 700m drills, 2x100m fins, 100m, 500m, 5x100m, 2x100m IM, 300m mixed Tired! Swimming off a cold... Split Summary === 1) 0.5km - 8:55(17:49/km) 100cal 32/rpm 3.37/3.71kmph 2) 0.1km - 1:35(15:53/km) 20cal 31/rpm 3.78/3.93kmph 3) 0.1km - 1:38(16:17/km) 20cal 30/rpm 3.69/3.92kmph 4) 0.1km - 1:44(17:21/km) 20cal 33/rpm 3.46/3.65kmph 5) 0.1km - 1:45(17:27/km) 20cal 31/rpm 3.44/3.57kmph 6) 0.1km - 1:36(15:57/km) 20cal 33/rpm 3.76/4kmph 7) 0.1km - 1:49(18:06/km) 20cal 8) 0km - 1(/km) 9) 0.1km - 1:41(16:49/km) 10) 0km - 1:35(/km) 11) 0km - 1(/km) 12) 0km - 4(/km) 13) 0km - 5(/km) 14) 0.1km - 3(26/km) 15) 0km - 1(/km) 16) 0.1km - 1:33(15:31/km) 20cal 32/rpm 3.87/4.31kmph 17) 0.1km - 1:52(18:41/km) 20cal 30/rpm 3.21/3.31kmph 18) 0.5km - 9:16(18:32/km) 100cal 32/rpm 3.24/3.9kmph 19) 0.1km - 1:42(16:59/km) 20cal 34/rpm 3.53/3.93kmph 20) 0.1km - 1:40(16:44/km) 20cal 32/rpm 3.59/3.79kmph 21) 0.1km - 1:43(17:15/km) 20cal 33/rpm 3.48/3.76kmph 22) 0.05km - 51(17:01/km) 10cal 33/rpm 3.53/3.54kmph 23) 0.05km - 51(17:03/km) 10cal 33/rpm 3.52/3.71kmph 24) 0.1km - 1:47(17:48/km) 20cal 31/rpm 3.37/3.67kmph 25) 0.1km - 1:58(19:36/km) 23cal 32/rpm 3.06/3.74kmph 26) 0.2km - 4:00(19:58/km) 48cal 36/rpm 3.01/3.28kmph 27) 0.1km - 1:57(19:30/km) 20cal 31/rpm 3.07/3.28kmph 28) 0.1km - 1:58(19:38/km) 24cal 32/rpm 3.06/4.2kmph Add a comment	19.4mi, 1:00:44 Cycling - Zwift The McCarthy Special 13/13 @ 100% 10 min WU, 3x: 3m @ 245, 3m@275, 3m@310; 2x9 min @155 between efforts HR up to 173!!! Split Summary === 1) 1km - 3:33(3:33/km) 97/103bpm 2) 1km - 1:47(1:47/km) 99/101bpm 3) 1km - 1:33(1:33/km) 103/109bpm 4) 1km - 3:22(3:22/km) 106/113bpm 5) 1km - 1:38(1:38/km) 125/130bpm 6) 1km - 1:40(1:40/km) 134/140bpm 7) 1km - 1:11(1:11/km) 141/146bpm 8) 1km - 1:30(1:30/km) 147/150bpm 9) 1km - 2:22(2:22/km) 154/157bpm 10) 1km - 5:58(5:58/km) 133/157bpm 11) 1km - 1:30(1:30/km) 132/135bpm 12) 1km - 1:01(1:01/km) 128/131bpm 13) 1km - 1:33(1:33/km) 129/134bpm 14) 1km - 1:32(1:32/km) 139/147bpm 15) 1km - 1:35(1:35/km) 147/149bpm 16) 1km - 1:43(1:43/km) 152/154bpm 17) 1km - 1:11(1:11/km) 154/155bpm 18) 1km - 1:23(1:23/km) 158/162bpm 19) 1km - 1:45(1:45/km) 163/165bpm 20) 1km - 2:26(2:26/km) 146/161bpm 21) 1km - 1:34(1:34/km) 144/148bpm 22) 1km - 1:25(1:25/km) 138/139bpm 23) 1km - 2:27(2:27/km) 136/138bpm 24) 1km - 1:49(1:49/km) 140/149bpm 25) 1km - 1:16(1:16/km) 152/154bpm 26) 1km - 1:14(1:14/km) 154/155bpm 27) 1km - 2:04(2:04/km) 159/161bpm 28) 1km - 1:40(1:40/km) 162/166bpm 29) 1km - 1:19(1:19/km) 167/168bpm 30) 1km - 1:33(1:33/km) 163/173bpm 31) 1km - 2:15(2:15/km) 139/155bpm 32) 0.27km - 1:55(6:59/km) 124/129bpm Add a comment	1.5mi, 14:48 Running - General Calf pain after 1.5 km Split Summary === 1) 1km - 5:07(5:07/km) 133/145bpm 65cal 11.72/12.8kmph 2) 1km - 5:56(5:56/km) 122/141bpm 65cal 10.11/13.13kmph 3) 0.44km - 3:45(8:26/km) 97/101bpm 27cal 7.11/7.42kmph Add a comment	1.4mi, 42:13 Swimming - Pool 08:03 on Monday, 31 December 2018 Swim 2.3k 46x50m @ Inspire - leg massage - short due to visiting relatives... 500m, 700m drills, 200m fins, 100m, 500m, 3x100m Split Summary === 1) 0.5km - 9:24(18:47/km) 134/144bpm 118cal 32/rpm 3.19/3.45kmph 2) 0.1km - 1:43(17:14/km) 117/122bpm 14cal 31/rpm 3.48/3.49kmph 3) 0.1km - 1:51(18:26/km) 132/139bpm 21cal 29/rpm 3.25/3.27kmph 4) 0.1km - 1:54(18:55/km) 118/122bpm 16cal 33/rpm 3.17/3.23kmph 5) 0.1km - 1:54(18:55/km) 132/141bpm 22cal 31/rpm 3.17/3.27kmph 6) 0.1km - 1:48(18:03/km) 121/126bpm 15cal 29/rpm 3.32/3.37kmph 7) 0km - 4(/km) 79/79bpm 8) 0.1km - 1:50(18:20/km) 119/130bpm 14cal 9) 0km - 1(/km) 119/130bpm 10) 0.1km - 1:52(18:36/km) 123/130bpm 16cal 11) 0km - 1(/km) 123/130bpm 12) 0.1km - 1:34(15:42/km) 134/147bpm 16cal 29/rpm 3.82/3.92kmph 13) 0.1km - 1:35(15:50/km) 135/147bpm 17cal 30/rpm 3.79/3.92kmph 14) 0.05km - 50(16:34/km) 127/139bpm 7cal 29/rpm 3.62/3.62kmph 15) 0.05km - 52(17:15/km) 130/139bpm 9cal 30/rpm 3.48/3.48kmph 16) 0.5km - 9:46(19:31/km) 142/152bpm 129cal 32/rpm 3.07/3.35kmph 17) 0.1km - 1:44(17:21/km) 148/158bpm 21cal 33/rpm 3.46/3.58kmph 18) 0.1km - 1:48(18:01/km) 145/158bpm 21cal 33/rpm 3.33/3.42kmph 19) 0.1km - 1:44(17:20/km) 149/159bpm 22cal 33/rpm 3.46/3.6kmph Add a comment	0.8mi, 20:15 Cross-Training - Walking Split Summary === 1) 1km - 15:01(15:01/km) 84/108bpm 66cal 4/12.7kmph 2) 0.31km - 5:14(17:03/km) 83/110bpm 26cal 3.52/11.19kmph Add a comment	10.1mi, 31:09 Cycling - Road Biking Bike - Chertsey loop - first time out for over 3 weeks Bit chilly, slight breeze, hard work Split Summary === 1) 5km - 8:58(1:48/km) 136/147bpm 93cal 85/128rpm 33.49/39kmph 2) 5km - 9:59(2:00/km) 146/157bpm 113cal 85/99rpm 30.03/40.81kmph 3) 5km - 9:35(1:55/km) 153/158bpm 115cal 84/101rpm 31.31/38.26kmph 4) 1.19km - 2:37(2:12/km) 151/159bpm 29cal 91/119rpm 27.33/37.15kmph Add a comment 1.8mi, 18:54 Running - Run-Walk Run/walk - 1 min walk - 1 min run - calf tight after earlier warm up but was ok - certainly no worse - high cadence - need to lose about 5kg - xmas food weight... ! Split Summary === 1) 1km - 6:37(6:37/km) 117/137bpm 66cal 9.06/12.06kmph 2) 1km - 6:20(6:20/km) 121/138bpm 66cal 9.47/12.73kmph 3) 0.95km - 5:57(6:17/km) 125/144bpm 63cal 9.54/13.47kmph Add a comment 0.9mi, 11:19 Cross-Training - Walking warm up calf Split Summary === 1) 1km - 8:14(8:14/km) 97/111bpm 65cal 63/70rpm 7.29/8.03kmph 2) 0.4km - 3:05(7:43/km) 103/116bpm 24cal 65/121rpm 7.77/10.55kmph Add a comment 0.1mi, 1:26 Running - Warm Up calf hurt... Split Summary === 1) 0.15km - 1:26(9:32/km) 105/119bpm 11cal 6.3/8.67kmph Add a comment	10.8mi, 33:09 Cycling - Road Biking Bike: Thorpe/Egham loop - making up some miles... bit chilly bike computer said 2c brrrr Split Summary === 1) 5km - 9:10(1:50/km) 145/158bpm 98cal 82/102rpm 32.71/38.83kmph 2) 5km - 9:37(1:55/km) 154/162bpm 119cal 83/102rpm 31.17/40.81kmph 3) 5km - 9:48(1:58/km) 152/159bpm 115cal 82/109rpm 30.64/38.29kmph 4) 2.33km - 4:34(1:58/km) 154/160bpm 54cal 85/108rpm 30.59/38.7kmph Add a comment 4.5mi, 47:03 Running - Run-Walk Run: Walk then run walk 1min on/off, increasing to 4mins run - no problems Less aggressive warm up - just massage, skipping and 1km walk - then all OK Dark n chilly out. Split Summary === 1) 1km - 9:00(9:00/km) 96/115bpm 68cal 6.66/8.2kmph 2) 1km - 6:29(6:29/km) 118/142bpm 68cal 9.24/12.5kmph 3) 1km - 6:59(6:59/km) 123/144bpm 73cal 8.6/12.77kmph 4) 1km - 6:15(6:15/km) 133/147bpm 77cal 9.6/13.37kmph 5) 1km - 6:15(6:15/km) 135/151bpm 77cal 9.6/12.53kmph 6) 1km - 5:23(5:23/km) 140/154bpm 69cal 11.16/13.23kmph 7) 1km - 5:27(5:27/km) 148/157bpm 78cal 10.99/13.17kmph 8) 0.25km - 1:15(4:59/km) 153/155bpm 19cal 12.03/12.46kmph Add a comment
Fri 4th Jan Jan 4	Sat 5th Jan Jan 5	Sun 6th Jan Jan 6	Mon 7th Jan Jan 7	Tue 8th Jan Jan 8	Wed 9th Jan Jan 9	Thu 10th Jan Jan 10
9.7mi, 31:31 Cycling - Road Biking Bike: happy landings - drifted into and clipped a kerb but landed on some grass! Just mud n embarrassment... Rather cold 2c but sunny Split Summary === 1) 5km - 10:09(2:02/km) 136/149bpm 103cal 73/104rpm 29.53/36.95kmph 2) 5km - 10:03(2:01/km) 144/155bpm 109cal 85/125rpm 29.87/36.78kmph 3) 5km - 10:06(2:01/km) 149/155bpm 116cal 86/103rpm 29.73/33.56kmph 4) 0.54km - 1:14(2:17/km) 145/156bpm 11cal 91/113rpm 26.32/36.21kmph Add a comment 1.9mi, 56:24 Swimming - Pool Swim - 3k / 60x50m@Inspire - good - back to usual routine... 500m, 700m drills, 2x100m fins, 100m, 500m, 5x100m, 500m mixed Split Summary === 1) 0.5km - 9:21(18:41/km) 133/146bpm 112cal 32/rpm 3.21/3.37kmph 2) 0.1km - 1:42(16:57/km) 120/126bpm 15cal 31/rpm 3.54/3.62kmph 3) 0.1km - 1:46(17:43/km) 136/141bpm 21cal 29/rpm 3.39/3.5kmph 4) 0.1km - 1:52(18:38/km) 125/128bpm 19cal 32/rpm 3.22/3.36kmph 5) 0.1km - 1:51(18:25/km) 136/145bpm 22cal 30/rpm 3.26/3.38kmph 6) 0.1km - 1:45(17:30/km) 126/129bpm 18cal 31/rpm 3.43/3.46kmph 7) 0km - 3(/km) 92/93bpm 8) 0.1km - 1:58(19:41/km) 121/130bpm 16cal 9) 0km - 1(/km) 96/96bpm 10) 0.1km - 1:54(18:56/km) 121/130bpm 16cal 11) 0km - 1(/km) 121/130bpm 12) 0.1km - 1:41(16:52/km) 133/143bpm 18cal 30/rpm 3.56/3.7kmph 13) 0.1km - 1:38(16:21/km) 139/146bpm 20cal 31/rpm 3.67/3.83kmph 14) 0.1km - 1:51(18:29/km) 134/143bpm 20cal 31/rpm 3.24/3.27kmph 15) 0.5km - 10:14(20:28/km) 136/142bpm 122cal 32/rpm 2.93/3.12kmph 16) 0.1km - 1:43(17:07/km) 142/156bpm 19cal 33/rpm 3.5/3.71kmph 17) 0.1km - 1:43(17:10/km) 146/161bpm 21cal 34/rpm 3.5/3.66kmph 18) 0.1km - 1:41(16:48/km) 149/161bpm 21cal 34/rpm 3.57/3.66kmph 19) 0.1km - 1:44(17:24/km) 147/161bpm 20cal 33/rpm 3.45/3.59kmph 20) 0.1km - 1:40(16:41/km) 149/164bpm 20cal 34/rpm 3.6/3.74kmph 21) 0.5km - 10:15(20:31/km) 147/159bpm 139cal 37/rpm 2.93/3.42kmph Add a comment	3.1mi, 23:03 Running - parkrun Park run - new course - PW - calf sore after Split Summary === 1) 1km - 4:37(4:37/km) 144/156bpm 64cal 12.99/15.55kmph 2) 1km - 4:41(4:41/km) 155/164bpm 71cal 12.8/16.56kmph 3) 1km - 4:41(4:41/km) 154/156bpm 70cal 12.8/14.28kmph 4) 1km - 4:38(4:38/km) 155/157bpm 70cal 12.93/13.84kmph 5) 1km - 4:25(4:25/km) 162/173bpm 70cal 13.6/16.73kmph 6) 0km - 1(10:29/km) 167/167bpm 5.72/4.97kmph Add a comment 11.8mi, 38:23 Cycling - Road Biking To/from Parkrun Split Summary === 1) 5km - 10:00(2:00/km) 141/153bpm 107cal 82/105rpm 30.02/44.44kmph 2) 5km - 9:48(1:58/km) 139/153bpm 94cal 85/106rpm 30.64/44.34kmph Add a comment 0.9mi, 9:50 Cross-Training - Walking Split Summary === 1) 1km - 7:26(7:26/km) 112/145bpm 62cal 66/94rpm 8.07/13.2kmph 2) 0.37km - 2:24(6:29/km) 135/152bpm 26cal 75/94rpm 9.26/13.77kmph Add a comment	-	1.5mi, 22:33 Cross-Training - Walking Split Summary === 1) 1km - 9:01(9:01/km) 95/106bpm 66cal 60/68rpm 6.66/8.3kmph 2) 1km - 9:43(9:43/km) 91/102bpm 62cal 56/66rpm 6.17/8.6kmph 3) 0.36km - 3:49(10:42/km) 94/99bpm 24cal 58/64rpm 5.61/7.39kmph Add a comment 4.5mi, 48:07 Running - Run-Walk Split Summary === 1) 1km - 8:41(8:41/km) 91/99bpm 2) 1km - 7:23(7:23/km) 106/138bpm 3) 1km - 6:19(6:19/km) 120/140bpm 4) 1km - 6:09(6:09/km) 124/142bpm 5) 1km - 5:50(5:50/km) 130/148bpm 6) 1km - 5:50(5:50/km) 134/150bpm 7) 1km - 5:23(5:23/km) 140/151bpm 8) 0.31km - 2:32(8:06/km) 121/148bpm Add a comment	4.7mi, 46:51 Running - Run-Walk Split Summary === 1) 1km - 8:20(8:20/km) 91/103bpm 67cal 7.2/7.83kmph 2) 1km - 6:00(6:00/km) 128/149bpm 70cal 9.99/17.67kmph 3) 1km - 5:54(5:54/km) 133/151bpm 70cal 10.17/16.43kmph 4) 1km - 5:16(5:16/km) 135/155bpm 64cal 11.38/15.92kmph 5) 1km - 6:08(6:08/km) 139/154bpm 79cal 9.79/14.34kmph 6) 1km - 5:53(5:53/km) 139/148bpm 75cal 10.2/11.86kmph 7) 1km - 5:52(5:52/km) 139/156bpm 72cal 10.23/15.08kmph 8) 0.53km - 3:27(6:31/km) 134/150bpm 39cal 9.21/14.51kmph Add a comment 0mi, 34:01 Cross-Training - Yoga Split Summary === 1) 0km - 34:01(/km) 77/147bpm 95cal Add a comment 23.6mi, 1:16:35 Cycling - Road Biking Bike: Ascot & WGP loop - breezy & slow out, bit faster back Felt like I lost my outdoor cycling fitness... HRV 6 Split Summary === 1) 5km - 10:06(2:01/km) 131/140bpm 96cal 78/96rpm 29.68/33.96kmph 2) 5km - 11:32(2:18/km) 139/153bpm 115cal 80/103rpm 26.02/37.59kmph 3) 5km - 11:39(2:20/km) 145/159bpm 120cal 81/105rpm 25.75/41.12kmph 4) 5km - 10:13(2:03/km) 147/157bpm 107cal 84/104rpm 29.36/46.25kmph 5) 5km - 8:12(1:38/km) 145/155bpm 78cal 85/102rpm 36.58/55.93kmph 6) 5km - 10:04(2:01/km) 140/155bpm 76cal 83/103rpm 29.83/37.29kmph 7) 5km - 9:33(1:55/km) 144/156bpm 83cal 84/102rpm 31.44/38.56kmph 8) 3.02km - 5:16(1:45/km) 146/154bpm 46cal 89/108rpm 34.43/39.94kmph Add a comment	1.4mi, 20:54 Cross-Training - Walking Split Summary === 1) 1km - 9:05(9:05/km) 93/110bpm 65cal 60/65rpm 6.61/7.42kmph 2) 1km - 9:35(9:35/km) 92/103bpm 66cal 58/64rpm 6.26/8kmph 3) 0.2km - 2:15(11:30/km) 92/97bpm 12cal 57/61rpm 5.22/6.35kmph Add a comment 0mi, 38:31 Cross-Training - Strengthening Yoga / S+C: Core + upper body only Core = Swiss Ball work - very hard to balance... Upper body = handstand practice.. also hard work + roller Split Summary === 1) 0km - 38:31(/km) 81/132bpm 123cal Add a comment	0mi, 30:02 Cross-Training - Yoga hand/head stand practice Split Summary === 1) 0km - 30:02(/km) 67/121bpm 60cal Add a comment 1.1mi, 17:05 Cross-Training - Walking Split Summary === 1) 1km - 9:38(9:38/km) 132/145bpm 78cal 59/63rpm 6.22/8.4kmph 2) 0.83km - 7:27(9:01/km) 131/136bpm 54cal 61/64rpm 6.66/9.17kmph Add a comment 1.6mi, 48:05 Swimming - Pool Swim 2.5k 100x25m 100% pull bouy- no kicking, 50% hand paddle 10 mins sauna +walk to/from pool Split Summary === 1) 0.5km - 9:39(19:17/km) 113/120bpm 92cal 33/rpm 3.11/3.49kmph 2) 0.5km - 9:00(18:01/km) 120/127bpm 86cal 31/rpm 3.33/3.65kmph 3) 0.5km - 9:44(19:28/km) 121/128bpm 89cal 31/rpm 3.08/3.33kmph 4) 0.5km - 9:10(18:19/km) 122/129bpm 84cal 31/rpm 3.28/3.61kmph 5) 0.05km - 1:13(24:18/km) 104/109bpm 4cal 28/rpm 2.47/2.52kmph 6) 0.05km - 1:14(24:34/km) 105/110bpm 5cal 28/rpm 2.44/3.41kmph 7) 0.1km - 1:51(18:27/km) 114/123bpm 12cal 30/rpm 3.25/3.65kmph 8) 0.1km - 2:25(24:12/km) 108/114bpm 12cal 29/rpm 2.48/2.64kmph 9) 0.1km - 1:49(18:10/km) 113/121bpm 11cal 30/rpm 3.3/3.52kmph 10) 0.13km - 2:00(16:04/km) 112/121bpm 12cal 30/rpm 3.73/6.61kmph Add a comment 0.7mi, 9:07 Cross-Training - Walking Split Summary === 1) 1km - 8:47(8:47/km) 83/106bpm 66cal 62/65rpm 6.83/7.35kmph 2) 0.04km - 20(8:27/km) 74/76bpm 63/64rpm 7.1/7.02kmph Add a comment
Fri 11th Jan Jan 11	Sat 12th Jan Jan 12	Sun 13th Jan Jan 13	Mon 14th Jan Jan 14	Tue 15th Jan Jan 15	Wed 16th Jan Jan 16	Thu 17th Jan Jan 17
0mi, 30:19 Cross-Training - Yoga Split Summary === 1) 0km - 30:19(/km) 67/96bpm 58cal Add a comment 1.1mi, 16:01 Cross-Training - Walking Split Summary === 1) 1km - 9:25(9:25/km) 103/130bpm 64cal 60/64rpm 6.37/7.42kmph 2) 0.76km - 6:36(8:43/km) 102/132bpm 31cal 62/69rpm 6.88/7.49kmph Add a comment 1.9mi, 54:57 Swimming - Pool Swim 3k/120x25m 100% pull buoy 50% hand paddles Arms shoulders tired by the end! Free swim Split Summary === 1) 0.25km - 4:32(18:08/km) 118/135bpm 44cal 32/rpm 3.31/3.46kmph 2) 0.25km - 4:24(17:34/km) 127/135bpm 49cal 33/rpm 3.42/3.73kmph 3) 0.5km - 8:30(16:59/km) 137/154bpm 104cal 33/rpm 3.53/3.85kmph 4) 0.25km - 4:40(18:41/km) 130/136bpm 50cal 33/rpm 3.21/3.58kmph 5) 0.25km - 4:38(18:34/km) 130/136bpm 49cal 33/rpm 3.23/3.57kmph 6) 0.5km - 9:05(18:10/km) 130/142bpm 93cal 32/rpm 3.3/3.56kmph 7) 0.5km - 9:57(19:55/km) 126/135bpm 91cal 33/rpm 3.01/3.49kmph 8) 0.25km - 4:38(18:30/km) 123/132bpm 35cal 31/rpm 3.24/3.58kmph 9) 0.25km - 4:34(18:15/km) 124/134bpm 36cal 31/rpm 3.29/3.61kmph Add a comment 0.7mi, 9:25 Cross-Training - Walking Split Summary === 1) 1km - 8:52(8:52/km) 89/96bpm 66cal 61/65rpm 6.77/7.25kmph 2) 0.06km - 33(8:42/km) 92/94bpm 3cal 61/64rpm 6.9/6.79kmph Add a comment	-	1.9mi, 57:40 Swimming - Pool Swim - not XC - 3k/60x50m @ Inspire - only pull buoy/no kick, 50% paddles 6x500m alternating with hand paddles Split Summary === 1) 0.5km - 9:42(19:24/km) 130/145bpm 119cal 34/rpm 3.09/3.25kmph 2) 0.5km - 9:03(18:07/km) 133/143bpm 110cal 33/rpm 3.31/3.46kmph 3) 0.5km - 10:08(20:16/km) 131/138bpm 116cal 33/rpm 2.96/3.11kmph 4) 0.5km - 9:20(18:39/km) 133/145bpm 103cal 32/rpm 3.22/3.52kmph 5) 0.5km - 9:51(19:42/km) 131/146bpm 104cal 34/rpm 3.05/3.3kmph 6) 0.5km - 9:37(19:13/km) 131/145bpm 97cal 32/rpm 3.12/3.69kmph Add a comment	0mi, 1:00:36 Cross-Training - Yoga Split Summary === 1) 0km - 1:00:36(/km) 62/109bpm 92cal Add a comment 0mi, 30:16 Cross-Training - Strengthening Core & roller Split Summary === 1) 0km - 30:16(/km) 66/102bpm 51cal Add a comment 1mi, 14:17 Cross-Training - Walking Split Summary === 1) 1km - 9:28(9:28/km) 117/126bpm 2) 0.53km - 4:49(9:07/km) 118/126bpm Add a comment 1.9mi, 54:48 Swimming - Pool 3k all with pull buoy Split Summary === 1) 0.5km - 9:18(18:35/km) 116/129bpm 92cal 33/rpm 3.23/3.45kmph 2) 0.5km - 8:44(17:28/km) 130/147bpm 101cal 31/rpm 3.43/3.73kmph 3) 0.5km - 9:12(18:23/km) 132/141bpm 105cal 33/rpm 3.27/3.66kmph 4) 0.5km - 8:52(17:45/km) 134/144bpm 100cal 32/rpm 3.38/3.87kmph 5) 0.5km - 9:30(19:00/km) 130/142bpm 92cal 32/rpm 3.16/3.45kmph 6) 0.5km - 9:12(18:24/km) 130/139bpm 91cal 31/rpm 3.26/3.59kmph Add a comment 0.6mi, 8:26 Cross-Training - Walking Split Summary === 1) 0.97km - 8:26(8:42/km) 87/99bpm Add a comment	0.7mi, 10:23 Cross-Training - Walking Split Summary === 1) 1km - 9:06(9:06/km) 122/138bpm 67cal 60/65rpm 6.6/8.9kmph 2) 0.14km - 1:17(9:05/km) 137/142bpm 10cal 62/64rpm 6.61/7.52kmph Add a comment 1.9mi, 54:21 Swimming - Pool Swim - 3k/120x25m no kick all pull buoy half w/ paddles 6x500m all good bar one set 250 m w/snorkel - fast but water ingress problem and rotation is all wrong... Split Summary === 1) 0.5km - 9:09(18:18/km) 120/135bpm 95cal 32/rpm 3.28/3.76kmph 2) 0.5km - 8:36(17:11/km) 132/143bpm 101cal 32/rpm 3.49/3.9kmph 3) 0.25km - 4:27(17:49/km) 132/142bpm 50cal 32/rpm 3.37/3.56kmph 4) 0.25km - 4:37(18:27/km) 131/141bpm 51cal 32/rpm 3.25/3.5kmph 5) 0.5km - 9:05(18:09/km) 131/142bpm 98cal 31/rpm 3.3/3.62kmph 6) 0.5km - 9:44(19:29/km) 129/137bpm 96cal 32/rpm 3.08/3.35kmph 7) 0.5km - 8:44(17:28/km) 134/147bpm 92cal 31/rpm 3.43/3.96kmph Add a comment 0.6mi, 8:49 Cross-Training - Walking Split Summary === 1) 0.97km - 8:49(9:04/km) 87/95bpm 65cal 61/64rpm 6.61/7.22kmph Add a comment	0mi, 30:15 Cross-Training - Yoga Split Summary === 1) 0km - 30:15(/km) 70/97bpm 62cal Add a comment 1.2mi, 18:43 Cross-Training - Walking Split Summary === 1) 1km - 9:45(9:45/km) 126/141bpm 46cal 59/66rpm 6.15/8.3kmph 2) 0.97km - 8:57(9:12/km) 123/136bpm 53cal 60/65rpm 6.53/7.76kmph Add a comment 1.9mi, 51:31 Swimming - Pool Swim- 3k/120x25m with kicking - fast and free! 500m, 1000m drills, 500m, 5x100m, 10m IM, 400im mixed - time pb for 3kbut inc 200m fins Split Summary === 1) 0.5km - 8:52(17:44/km) 138/151bpm 110cal 32/rpm 3.38/3.78kmph 2) 0.05km - 50(16:37/km) 123/130bpm 7cal 28/rpm 3.61/3.69kmph 3) 0.05km - 50(16:46/km) 130/135bpm 9cal 31/rpm 3.58/3.63kmph 4) 0.1km - 1:38(16:19/km) 140/149bpm 20cal 31/rpm 3.68/3.92kmph 5) 0.1km - 1:44(17:17/km) 126/134bpm 16cal 32/rpm 3.47/3.65kmph 6) 0.1km - 1:41(16:53/km) 144/153bpm 21cal 31/rpm 3.56/3.83kmph 7) 0.1km - 1:39(16:31/km) 133/141bpm 18cal 31/rpm 3.63/3.86kmph 8) 0.1km - 1:48(17:56/km) 125/134bpm 14cal 9) 0.1km - 1:53(18:51/km) 123/131bpm 14cal 10) 0km - 2(/km) 99/99bpm 11) 0.05km - 52(17:14/km) 125/136bpm 6cal 12) 0.05km - 58(19:24/km) 126/143bpm 7cal 13) 0km - 1(/km) 126/143bpm 14) 0.1km - 1:33(15:25/km) 143/154bpm 18cal 30/rpm 3.89/4.2kmph 15) 0.1km - 1:32(15:19/km) 147/157bpm 18cal 31/rpm 3.92/4.42kmph 16) 0.5km - 9:08(18:16/km) 149/162bpm 124cal 32/rpm 3.28/3.76kmph 17) 0.1km - 1:36(16:02/km) 154/167bpm 20cal 33/rpm 3.74/4.2kmph 18) 0.1km - 1:36(15:56/km) 154/165bpm 20cal 33/rpm 3.77/4.27kmph 19) 0.1km - 1:34(15:45/km) 153/166bpm 19cal 32/rpm 3.81/4.21kmph 20) 0.1km - 1:36(16:04/km) 150/165bpm 19cal 32/rpm 3.73/4.31kmph 21) 0.1km - 1:35(15:51/km) 153/167bpm 19cal 32/rpm 3.78/3.95kmph 22) 0.13km - 1:52(15:00/km) 155/162bpm 25cal 29/rpm 4/5.9kmph 23) 0.28km - 4:46(17:21/km) 152/159bpm 64cal 35/rpm 3.46/5.54kmph 24) 0.1km - 1:54(19:02/km) 150/162bpm 23cal 37/rpm 3.15/3.25kmph Add a comment 0.6mi, 8:46 Cross-Training - Walking Split Summary === 1) 0.95km - 8:46(9:11/km) 89/104bpm 61cal 61/65rpm 6.54/7.32kmph Add a comment	1.9mi, 54:12 Swimming - Pool Swim - 3k / 120x25 good but not as fast as ~~strava~~ says: 54:12/1:45 500m, 500m drills, 500m drills, 500m pull buoy, 5x100m IM, 500 m mixed Split Summary === 1) 0.5km - 8:55(17:49/km) 133/143bpm 104cal 31/rpm 3.37/3.81kmph 2) 0.1km - 1:34(15:44/km) 121/132bpm 12cal 32/rpm 3.81/3.98kmph 3) 0.1km - 1:32(15:15/km) 140/152bpm 18cal 30/rpm 3.93/4.26kmph 4) 0.1km - 1:39(16:29/km) 130/136bpm 17cal 32/rpm 3.64/3.84kmph 5) 0.1km - 1:36(16:02/km) 141/154bpm 19cal 31/rpm 3.74/4.08kmph 6) 0.1km - 1:35(15:51/km) 131/136bpm 16cal 30/rpm 3.78/4.03kmph 7) 0km - 4(/km) 87/88bpm 8) 0.1km - 1:39(16:35/km) 123/138bpm 13cal 9) 0km - 1(/km) 123/138bpm 10) 0.1km - 1:38(16:20/km) 130/144bpm 15cal 11) 0km - 1(/km) 130/144bpm 12) 0.1km - 1:28(14:44/km) 143/155bpm 16cal 31/rpm 4.07/4.26kmph 13) 0.1km - 1:26(14:22/km) 146/158bpm 17cal 31/rpm 4.18/4.62kmph 14) 0km - 51(/km) 146/158bpm 15) 0km - 4(/km) 130/131bpm 16) 0.05km - 2(48/km) 129/129bpm 17) 0km - 39(/km) 129/129bpm 18) 0km - 2(/km) 129/129bpm 19) 0km - 1(/km) 108/108bpm 20) 0.03km - 49(32:53/km) 130/144bpm 7cal 16/rpm 1.83/1.83kmph 21) 0.03km - 2(1:32/km) 130/144bpm 7cal 22) 0km - 1:26(/km) 95/96bpm 23) 0.5km - 9:02(18:04/km) 134/142bpm 100cal 33/rpm 3.32/3.88kmph 24) 0.1km - 1:52(18:36/km) 146/159bpm 21cal 29/rpm 3.23/5.06kmph 25) 0.1km - 1:47(17:50/km) 153/164bpm 23cal 32/rpm 3.37/5.22kmph 26) 0.1km - 1:48(18:02/km) 154/164bpm 23cal 32/rpm 3.33/5.03kmph 27) 0.1km - 1:49(18:06/km) 154/162bpm 23cal 33/rpm 3.32/3.9kmph 28) 0.1km - 1:46(17:39/km) 155/166bpm 23cal 34/rpm 3.4/5.18kmph 29) 0.05km - 47(15:38/km) 153/166bpm 9cal 35/rpm 3.84/3.87kmph 30) 0.2km - 3:43(18:33/km) 153/159bpm 50cal 36/rpm 3.23/3.77kmph 31) 0.25km - 4:34(18:14/km) 152/159bpm 61cal 31/rpm 3.29/3.52kmph Add a comment

2019	Date	Result	WAVA
Sunday League XC #4 Watford	13 Jan		0.00%
St Albans parkrun	5 Jan	23:02	63.01%
2018	Date	Result	WAVA
St Neots Riverside Half Marathon	18 Nov	1:37:26	67.57%
Herts 10km	14 Oct	42:59	70.28%
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%
St Albans Parkrun	1 Jan	20:07	71.59%
Luton Wardown parkrun	1 Jan	20:56	68.79%
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 4	23 Jul	57:15	51.95%
Thunder Run 24 - Lap 3	23 Jul	57:20	51.87%
Thunder Run 24hr Relay Race	22 Jul	44:59	66.12%
Thunder Run 24 - Lap 2	22 Jul	48:58	60.74%
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%
St Albans parkrun	1 Jan		0.00%
Panshanger parkrun	1 Jan	21:43	64.79%
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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