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Races
184 -
Miles
14547 -
Miles
1102 -
Miles
32248 -
Miles
188 -
WAVA
74.77% -
Mile
5:59 -
5k
19:23 -
5M
32:59 -
10k
41:11 -
10M
1:08:28 -
Half
1:30:26 -
20M
2:33:55 -
Mara
3:19:27 -
20k
38:12 -
40k
1:19:07 -
400m
4:53 -
1500m
23:42
About Me | |
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Continual improvements (hopefully)
Show More...
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Random Q&A | See your Q&A |
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Recent Blogs | |
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2019 Review: Why I am grateful | Dec 2019 |
one day | Dec 2017 |
Plans | Dec 2016 |
An Island In The Sun | Dec 2015 |
Sprouts - I really love sprouts :) | Dec 2015 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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18th Mar
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Pool | 1.3mi | 41:53 |
17th Mar
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Road Biking | 33.4mi | 1:58:11 |
16th Mar
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Hiking | 4.5mi | 1:35:34 |
14th Mar
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Pool | 1.1mi | 30:25 |
13th Mar
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Intervals | 5.6mi | 39:11 |
Planned Races | |
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Grade Valley Harriers 20M | 24th Mar |
Manchester Marathon | 14th Apr |
ATW Grafham Middle Distance Triathlon | 2nd Jun |
12 Month Benchmarks | Run | Bike |
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Mile | 5:43 | 1:09 |
5k | 20:38 | 3:50 |
5mi | 34:56 | 6:12 |
10k | 43:33 | 7:46 |
10mi | 1:10:20 | 24:09 |
Half | 1:32:35 | 32:42 |
20mi | 3:04:22 | 52:27 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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This user has not joined in with any threads recently |
Buddies (2) |
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Followers (1) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Date | Planned Races | Distance | ||
---|---|---|---|---|
2 Jun | ATW Grafham Middle Distance Triathlon Confirmed | 1.9km/90km/21km | ||
14 Apr | Manchester Marathon Confirmed | 26.2mi | ||
24 Mar | Grade Valley Harriers 20M Confirmed | 20mi | ||
2024 | Result | WAVA | Distance | |
25 Feb | Run London Victoria Park Half SB | 1:34:37 | 70.52 | 13.1mi |
21 Jan | Fred Hughes 10 SB | 1:13:41 | 68.42 | 10mi |
2023 | Result | WAVA | Distance | |
16 Dec | Rickmansworth parkrun SB | 20:24 | 73.36 | 5km |
25 Nov | Rickmansworth parkrun | 20:32 | 72.89 | 5km |
19 Nov | St Neots Riverside Half Marathon SB | 1:32:42 | 71.98 | 13.1mi |
17 Sep | Hemal DTC Sprint Triathlon | 7:57 / 29:43 / 20:54 | 0.00 | 400metres/17.2km/4.6km |
23 Jul | Bedford Triathlon Team Relays | 16:00 / 39:00 / 24:00 | 0.00 | 750metres/23km/5km |
13 May | Eton Sprints Weekend Triathlon | 15:46 / 33:58 / 23:53 | 0.00 | 750metres/22km/5km |
19 Feb | Gade Valley Harriers VLM Training run SB | 2:18:14 | 63.19 | 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 Marathon Challenge | 3:52:00 | 59.76 | 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 Marathon SB | 3:42:11 | 60.79 | 26.2mi |
23 Feb | Gade Valley Harriers VLM Training run #2 SB | 2:08:25 | 66.26 | 17mi |
19 Jan | Fred Hughes 10 SB | 1:09:33 | 70.01 | 10mi |
12 Jan | Sunday XC League Race 4 | 44:09 | 64.40 | 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 Marathon Challenge | 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 | 40.53 | 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 | HSV Sprint Tri | 7:18 / 39:19 / 18:51 | 0.00 | 400metres/20km/5km |
12 May | Wheathampstead 10k | 45:28 | 64.26 | 10km |
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 | 64.99 | 17mi |
18 Feb | Sunday League XC #5 Royston | 42:37 | 58.93 | 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 | 66.68 | 6.1mi |
1 Jan | St Albans Parkrun SB | 20:07 | 70.93 | 5km |
1 Jan | Luton Wardown parkrun | 20:56 | 68.16 | 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 20 PB | 3:05:44 | 55.91 | 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 24hr Relay Race | 44:59 | 63.89 | 10km |
22 Jul | Thunder Run 24 - Lap 2 | 48:58 | 58.69 | 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 | 64.14 | 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 | 65.04 | 17mi |
12 Feb | Sunday League XC #5 Royston | 43:16 | 57.58 | 5.4mi |
22 Jan | Fred Hughes 10 SB | 1:09:38 | 68.17 | 10mi |
15 Jan | Sunday League XC #4 Watford | 42:55 | 65.72 | 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 | 64.64 | 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 | 67.44 | 6.1mi |
1 Jan | St Albans parkrun | 20:28 | 68.65 | 5km |
1 Jan | Panshanger Parkrun | 20:40 | 67.98 | 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 | 57.14 | 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 | 61.00 | 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 | 62.01 | 17mi |
15 Feb | Cross Country League Royston | 39:29 | 62.10 | 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 | 66.61 | 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 | 56.82 | 26km |
16 Feb | Cross Country League Watford | 46:28 | 59.25 | 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 | 56.75 | 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 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
2024 | 11.2 | 8.1 | 7.9 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 27.1 |
2024 | 137 | 146 | 40 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 322 |
2024 | 218 | 269 | 157 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 643 |
2023 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 7 |
2023 | 8 | 9.3 | 8.7 | 14.8 | 18.5 | 8.8 | 9.9 | 8 | 9.3 | 9.3 | 7.1 | 7.1 | 118.8 |
2023 | 144 | 156 | 100 | 23 | 22 | 40 | 69 | 129 | 135 | 157 | 123 | 89 | 1188 |
2023 | 257 | 245 | 297 | 253 | 114 | 286 | 459 | 340 | 303 | 285 | 200 | 135 | 3173 |
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 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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Run: DTC Track sesh: interval ladder
5~6 laps WU then 5,4,3,2,1 min @<5k pace w/1min walk recovery, ~6 laps WD Felt OK - plus second outing for new shoes - very comfortable Split Summary === 1) 1km - 5:07(5:07/km) 120/133bpm [615b/km] 54cal 11.71/12.83kmph 2) 1km - 4:49(4:49/km) 133/138bpm [640b/km] 62cal 12.47/12.77kmph 3) 0.84km - 3:51(4:36/km) 140/147bpm [644b/km] 51cal 13.05/14.21kmph 4) 1km - 4:18(4:18/km) 140/149bpm [601b/km] 55cal 13.98/14.51kmph 5) 0.19km - 50(4:25/km) 150/151bpm [663b/km] 11cal 13.58/14.41kmph 6) 0.1km - 1:09(11:25/km) 120/148bpm [1370b/km] 9cal 5.26/13.4kmph 7) 0.99km - 4:03(4:07/km) 149/157bpm [612b/km] 56cal 14.6/15.08kmph 8) 0.1km - 1:01(10:23/km) 132/157bpm [1371b/km] 10cal 5.78/14.48kmph 9) 0.79km - 3:06(3:57/km) 154/166bpm [608b/km] 44cal 15.2/16.29kmph 10) 0.14km - 1:04(7:39/km) 142/161bpm [1085b/km] 13cal 7.85/15.08kmph 11) 0.5km - 2:01(4:01/km) 154/164bpm [619b/km] 29cal 14.92/15.48kmph 12) 0.14km - 1:02(7:12/km) 142/161bpm [1022b/km] 13cal 8.34/14.71kmph 13) 0.3km - 1:04(3:35/km) 155/164bpm [555b/km] 15cal 16.75/17.5kmph 14) 1km - 5:38(5:38/km) 138/164bpm [777b/km] 66cal 10.66/16.79kmph 15) 1km - 5:22(5:22/km) 140/143bpm [751b/km] 68cal 11.19/11.35kmph 16) 0.24km - 1:20(5:29/km) 140/142bpm [768b/km] 17cal 10.94/11.32kmph 17) 0km - 1(4:56/km) 139/139bpm [685b/km] 12.17/10.98kmph Add a comment
Split Summary
=== 1) 0km - 32:02(0/km) 59/88bpm [INFb/km] 60cal Add a comment
Zwift - Following The Efforts on Alpe du Zwift - very productive but easy effort
Unlocked two bikes including finally the Zwift Tron/ concept bike plus some new shoes 🤣 WU, 6x20s@250w, 40s easy 9x3min efforts : (2:30@185w, 30s@250) CD then 5-6 mins free ride to PR next sector Split Summary === 1) 5.17km - 9:59(1:56/km) 93/104bpm [180b/km] 72cal 77/90rpm 125/152W 31.07/53.27kmph 2) 0.21km - 20(1:36/km) 104/110bpm [166b/km] 4cal 93/95rpm 239/252W 37.64/39.89kmph 3) 0.3km - 40(2:13/km) 109/112bpm [241b/km] 4cal 77/92rpm 131/246W 27.12/38.1kmph 4) 0.06km - 20(5:09/km) 109/114bpm [562b/km] 4cal 95/99rpm 236/252W 11.64/12.95kmph 5) 0.07km - 40(10:01/km) 106/114bpm [1062b/km] 4cal 76/97rpm 129/249W 5.99/11.04kmph 6) 0.05km - 20(6:26/km) 106/112bpm [681b/km] 4cal 99/104rpm 239/257W 9.33/10.26kmph 7) 0.06km - 40(10:44/km) 110/113bpm [1181b/km] 4cal 74/98rpm 130/250W 5.58/10.21kmph 8) 0.05km - 20(6:33/km) 114/118bpm [746b/km] 4cal 102/106rpm 238/253W 9.17/10.22kmph 9) 0.07km - 40(10:11/km) 113/119bpm [1151b/km] 4cal 77/106rpm 130/238W 5.89/9.71kmph 10) 0.06km - 20(5:57/km) 108/114bpm [643b/km] 4cal 94/99rpm 242/252W 10.08/11.22kmph 11) 0.06km - 40(10:54/km) 109/113bpm [1188b/km] 4cal 82/98rpm 129/243W 5.5/10.49kmph 12) 0.05km - 20(6:37/km) 109/114bpm [720b/km] 4cal 105/110rpm 239/257W 9.08/10.39kmph 13) 0.06km - 40(10:41/km) 111/117bpm [1186b/km] 4cal 81/109rpm 129/244W 5.62/10.48kmph 14) 0.08km - 30(6:22/km) 110/118bpm [701b/km] 6cal 92/97rpm 242/254W 9.42/11.37kmph 15) 0.36km - 2:30(6:57/km) 118/125bpm [820b/km] 26cal 92/98rpm 185/249W 8.63/12.41kmph 16) 0.08km - 1:00(12:14/km) 109/115bpm [1334b/km] 6cal 86/101rpm 117/183W 4.9/7.78kmph 17) 0.09km - 30(5:53/km) 108/116bpm [635b/km] 7cal 99/101rpm 242/257W 10.21/11.57kmph 18) 0.38km - 2:30(6:35/km) 116/121bpm [763b/km] 26cal 94/100rpm 185/248W 9.12/19.87kmph 19) 0.08km - 1:00(11:47/km) 107/116bpm [1260b/km] 6cal 86/97rpm 117/178W 5.09/8.1kmph 20) 0.08km - 30(6:18/km) 111/120bpm [699b/km] 6cal 104/110rpm 237/253W 9.52/11.24kmph 21) 0.39km - 2:30(6:20/km) 122/125bpm [773b/km] 26cal 95/108rpm 185/249W 9.47/21.07kmph 22) 0.07km - 1:00(13:49/km) 113/123bpm [1561b/km] 6cal 84/97rpm 116/182W 4.34/7.97kmph 23) 0.15km - 1:00(6:33/km) 113/117bpm [741b/km] 10cal 96/99rpm 182/190W 9.15/14.01kmph 24) 0.09km - 30(5:19/km) 122/126bpm [649b/km] 7cal 98/101rpm 247/252W 11.28/16.64kmph 25) 0.33km - 1:30(4:34/km) 124/128bpm [567b/km] 15cal 92/100rpm 186/251W 13.13/16.98kmph 26) 0.11km - 1:00(9:28/km) 114/121bpm [1080b/km] 6cal 79/94rpm 117/181W 6.33/9.19kmph 27) 0.14km - 1:00(7:01/km) 116/122bpm [814b/km] 10cal 94/98rpm 183/187W 8.55/10.41kmph 28) 0.11km - 30(4:28/km) 125/130bpm [559b/km] 7cal 100/102rpm 245/252W 13.41/21.02kmph 29) 0.31km - 1:30(4:52/km) 127/131bpm [619b/km] 15cal 93/102rpm 186/251W 12.31/23.87kmph 30) 0.14km - 1:00(7:18/km) 115/122bpm [839b/km] 6cal 74/97rpm 117/185W 8.22/10.88kmph 31) 0.16km - 1:00(6:20/km) 115/121bpm [727b/km] 10cal 93/98rpm 182/188W 9.48/10.78kmph 32) 0.1km - 30(4:59/km) 126/132bpm [627b/km] 7cal 101/104rpm 246/252W 12.06/13.51kmph 33) 0.25km - 1:30(6:07/km) 128/133bpm [783b/km] 15cal 93/101rpm 186/249W 9.81/14kmph 34) 0.1km - 1:00(10:14/km) 115/126bpm [1177b/km] 6cal 79/97rpm 116/183W 5.86/9.66kmph 35) 0.37km - 2:30(6:49/km) 120/124bpm [819b/km] 26cal 92/98rpm 184/189W 8.79/13.31kmph 36) 0.1km - 30(5:04/km) 128/133bpm [649b/km] 7cal 103/107rpm 246/254W 11.83/15.85kmph 37) 0.11km - 1:00(9:07/km) 126/134bpm [1148b/km] 6cal 75/106rpm 118/252W 6.58/13.28kmph 38) 0.4km - 2:30(6:16/km) 121/126bpm [757b/km] 26cal 94/99rpm 184/189W 9.58/11.77kmph 39) 0.15km - 30(3:22/km) 127/131bpm [428b/km] 7cal 101/105rpm 245/252W 17.78/21.69kmph 40) 0.12km - 1:00(8:18/km) 125/131bpm [1038b/km] 6cal 74/104rpm 119/236W 7.23/15.33kmph 41) 0.41km - 2:30(6:08/km) 120/125bpm [736b/km] 26cal 93/98rpm 184/187W 9.78/14.35kmph 42) 0.09km - 30(5:34/km) 127/131bpm [707b/km] 7cal 98/100rpm 246/252W 10.77/14.41kmph 43) 0.1km - 1:00(9:50/km) 124/132bpm [1219b/km] 6cal 71/99rpm 117/245W 6.1/12.24kmph 44) 0.65km - 6:40(10:16/km) 104/117bpm [1068b/km] 43cal 73/86rpm 114/129W 5.84/13.03kmph 45) 0.8km - 5:01(6:15/km) 121/143bpm [756b/km] 88/116rpm 193/357W 9.61/19.99kmph Add a comment
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Out door pool 15C
Split Summary === 1) 0.05km - 1:05(21:48/km) 111/123bpm [2420b/km] 9cal 21/rpm 2.75/3.69kmph 2) 0.05km - 50(16:49/km) 102/122bpm [1716b/km] 6cal 26/rpm 3.57/3.7kmph 3) 0.05km - 49(16:16/km) 110/124bpm [1790b/km] 7cal 29/rpm 3.69/4.09kmph 4) 0.05km - 49(16:16/km) 109/125bpm [1774b/km] 7cal 29/rpm 3.69/3.99kmph 5) 0.4km - 8:02(20:06/km) 127/133bpm [2553b/km] 92cal 30/rpm 2.98/3.59kmph 6) 0.2km - 3:52(19:20/km) 127/140bpm [2456b/km] 43cal 31/rpm 3.1/3.55kmph 7) 0.15km - 2:58(19:48/km) 123/131bpm [2436b/km] 32cal 31/rpm 3.03/3.39kmph 8) 0.05km - 55(18:10/km) 103/120bpm [1872b/km] 4cal 30/rpm 3.3/3.45kmph Add a comment
Split Summary
=== 1) 0km - 42:07(0/km) 64/100bpm [INFb/km] 97cal Add a comment
Zwift - The McCarthy Special on Tick Tock in Watopia - Rinsed
3sets 3x3mins 230w/255w/285w, 9 min recovery @155w between sets last set broke me - had to stop and recover a bit 9 mins like that is intense Zwift Concept bike is fast Split Summary === 1) 4.85km - 9:59(2:03/km) 96/110bpm [197b/km] 64cal 78/89rpm 113/163W 29.16/36kmph 2) 2.03km - 3:00(1:29/km) 126/132bpm [186b/km] 39cal 92/96rpm 229/233W 40.59/48.88kmph 3) 2.13km - 3:00(1:25/km) 137/141bpm [193b/km] 43cal 94/98rpm 254/258W 42.58/45.21kmph 4) 1.94km - 3:00(1:33/km) 147/152bpm [227b/km] 48cal 99/103rpm 284/289W 38.82/47.74kmph 5) 4.98km - 9:00(1:48/km) 122/152bpm [220b/km] 75cal 80/100rpm 145/280W 33.21/53.79kmph 6) 1.78km - 3:00(1:41/km) 136/142bpm [229b/km] 39cal 92/96rpm 229/235W 35.66/39.72kmph 7) 2.08km - 3:00(1:26/km) 146/150bpm [210b/km] 43cal 97/102rpm 254/258W 41.64/45.76kmph 8) 2.15km - 3:00(1:24/km) 154/158bpm [215b/km] 48cal 101/108rpm 284/289W 42.9/44.95kmph 9) 5.15km - 9:00(1:45/km) 130/157bpm [227b/km] 75cal 76/103rpm 145/272W 34.35/42.81kmph 10) 1.83km - 3:00(1:38/km) 142/149bpm [233b/km] 39cal 92/99rpm 229/233W 36.64/50.99kmph 11) 2.13km - 3:00(1:24/km) 152/155bpm [214b/km] 43cal 98/104rpm 254/258W 42.62/58.58kmph 12) 2.18km - 3:42(1:42/km) 154/161bpm [261b/km] 54cal 96/112rpm 256/288W 35.37/42.43kmph 13) 2.57km - 5:00(1:57/km) 130/161bpm [253b/km] 33cal 82/109rpm 117/250W 30.83/36.89kmph 14) 0.16km - 26(2:43/km) 108/111bpm [293b/km] 2/73rpm 22.1/27.99kmph Add a comment
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Zwift - Le Col - Training With Legends - Fabian Cancellara - Weekend Tune Up in Paris
spinning legs out with easy ish effort 2 9 min blocks: 170w, 45s@275w 3min @160w, 3min@195w, 3min@230w Split Summary === 1) 0.94km - 1:59(2:07/km) 97/107bpm [205b/km] 15cal 64/80rpm 135/144W 28.4/35.57kmph 2) 1.33km - 2:30(1:52/km) 109/114bpm [204b/km] 22cal 88/96rpm 159/162W 32.03/47.62kmph 3) 1.63km - 3:00(1:50/km) 118/123bpm [217b/km] 31cal 95/98rpm 184/191W 32.68/38.14kmph 4) 1.77km - 3:30(1:59/km) 125/129bpm [247b/km] 41cal 98/102rpm 204/209W 30.37/47.49kmph 5) 0.61km - 45(1:13/km) 132/136bpm [161b/km] 11cal 101/105rpm 271/278W 49.12/51.93kmph 6) 1.95km - 4:00(2:03/km) 110/137bpm [225b/km] 24cal 79/103rpm 106/272W 29.28/50.63kmph 7) 0.98km - 2:00(2:02/km) 106/112bpm [215b/km] 15cal 84/93rpm 134/142W 29.55/44.86kmph 8) 1.29km - 2:30(1:56/km) 116/121bpm [225b/km] 24cal 90/96rpm 169/178W 30.93/35.67kmph 9) 1.37km - 3:00(2:12/km) 125/130bpm [274b/km] 33cal 96/101rpm 194/198W 27.33/36.13kmph 10) 2.4km - 3:30(1:28/km) 134/138bpm [196b/km] 44cal 102/107rpm 219/224W 41.08/49.71kmph 11) 0.51km - 1:00(1:58/km) 127/136bpm [250b/km] 6cal 79/103rpm 111/213W 30.47/35.75kmph 12) 2.07km - 3:47(1:50/km) 130/151bpm [237b/km] 81/111rpm 180/489W 32.87/44.51kmph Add a comment
Run: Friday Hills - cold, but 🌞 by the end
Steady session - tired and wanted to save my legs a bit Missing coffee... cold breeze 3k WU (so slow...)1 full hill, 3/5 efforts (better than exepected) 1 full heill then steady return Split Summary === 1) 1km - 5:27(5:27/km) 125/132bpm [681b/km] 64cal 11.02/11.46kmph 2) 1km - 5:10(5:10/km) 132/135bpm [682b/km] 66cal 11.62/12.09kmph 3) 1km - 5:14(5:14/km) 133/138bpm [696b/km] 66cal 11.47/12.12kmph 4) 1km - 5:36(5:36/km) 137/143bpm [768b/km] 71cal 10.71/11.82kmph 5) 1km - 5:37(5:37/km) 137/151bpm [770b/km] 69cal 10.67/12.06kmph 6) 0.45km - 2:14(4:54/km) 132/136bpm [648b/km] 25cal 12.23/13.47kmph 7) 0.3km - 1:41(5:32/km) 141/155bpm [781b/km] 20cal 10.83/13.74kmph 8) 0.33km - 1:35(4:45/km) 126/153bpm [599b/km] 14cal 12.61/13.07kmph 9) 0.31km - 1:39(5:13/km) 143/160bpm [747b/km] 20cal 11.49/12.53kmph 10) 0.34km - 1:30(4:28/km) 132/156bpm [590b/km] 16cal 13.42/13.27kmph 11) 0.31km - 1:36(5:08/km) 141/159bpm [724b/km] 19cal 11.68/12.36kmph 12) 0.95km - 4:24(4:38/km) 132/157bpm [612b/km] 46cal 12.95/14.28kmph 13) 1km - 5:47(5:47/km) 146/154bpm [845b/km] 80cal 10.36/11.56kmph 14) 1km - 4:52(4:52/km) 136/143bpm [661b/km] 55cal 12.34/13.77kmph 15) 1km - 4:49(4:49/km) 137/140bpm [661b/km] 54cal 12.44/13.5kmph 16) 1km - 5:08(5:08/km) 139/142bpm [713b/km] 62cal 11.69/12.36kmph 17) 1km - 5:01(5:01/km) 142/145bpm [712b/km] 65cal 11.96/12.36kmph 18) 1km - 4:54(4:54/km) 144/147bpm [705b/km] 66cal 12.25/13.67kmph 19) 0.01km - 3(4:27/km) 146/146bpm [651b/km] 13.46/12.56kmph Add a comment
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Run: Victoria Park Half
Nice - cold start - but perfect temp once underway - cool breeze Good steady pace - maybe could have gone vey slightly faster but nice casual race - parking tricky... Split Summary === 1) 1km - 4:34(4:34/km) 132/140bpm [603b/km] 57cal 13.13/13.98kmph 2) 1km - 4:30(4:30/km) 141/142bpm [634b/km] 61cal 13.34/14.38kmph 3) 1km - 4:30(4:30/km) 144/147bpm [647b/km] 63cal 13.35/13.81kmph 4) 1km - 4:29(4:29/km) 148/151bpm [663b/km] 64cal 13.39/13.98kmph 5) 1km - 4:24(4:24/km) 149/152bpm [654b/km] 62cal 13.66/14.18kmph 6) 1km - 4:27(4:27/km) 150/153bpm [668b/km] 63cal 13.47/14.01kmph 7) 1km - 4:22(4:22/km) 153/156bpm [669b/km] 63cal 13.73/14.11kmph 8) 1km - 4:26(4:26/km) 152/157bpm [675b/km] 63cal 13.52/14.78kmph 9) 1km - 4:29(4:29/km) 153/155bpm [685b/km] 64cal 13.4/13.84kmph 10) 1km - 4:25(4:25/km) 154/157bpm [679b/km] 63cal 13.61/14.18kmph 11) 1km - 4:33(4:33/km) 153/156bpm [697b/km] 65cal 13.17/14.28kmph 12) 1km - 4:25(4:25/km) 153/155bpm [676b/km] 63cal 13.59/14.08kmph 13) 1km - 4:28(4:28/km) 153/156bpm [683b/km] 63cal 13.44/13.94kmph 14) 1km - 4:29(4:29/km) 152/156bpm [681b/km] 62cal 13.4/13.81kmph 15) 1km - 4:30(4:30/km) 154/161bpm [693b/km] 64cal 13.34/13.6kmph 16) 1km - 4:35(4:35/km) 152/156bpm [696b/km] 63cal 13.1/13.33kmph 17) 1km - 4:35(4:35/km) 151/159bpm [691b/km] 61cal 13.11/14.18kmph 18) 1km - 4:28(4:28/km) 154/156bpm [689b/km] 60cal 13.42/13.47kmph 19) 1km - 4:28(4:28/km) 156/160bpm [698b/km] 64cal 13.41/14.11kmph 20) 1km - 4:19(4:19/km) 157/161bpm [678b/km] 62cal 13.9/14.71kmph 21) 1km - 4:26(4:26/km) 159/166bpm [705b/km] 65cal 13.53/14.64kmph 22) 0.2km - 49(4:12/km) 162/164bpm [681b/km] 12cal 14.27/13.64kmph Add a comment
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Split Summary
=== 1) 0km - 1:00:12(0/km) 62/111bpm [INFb/km] 98cal Add a comment
Add a comment
Swim: 3k/120x25m @ Orbit - some leg recovery...
500m mixed, 5x100 arms drills, 500m, 5x100m drills, 500m, 5x100m w/3IM No nose clip for most os session except for last bit Split Summary === 1) 0.1km - 1:57(19:31/km) 2) 0km - 2(0/km) 3) 0.25km - 4:49(19:17/km) 50cal 28/rpm 3.11/3.32kmph 4) 0.1km - 2:01(20:10/km) 28cal 39/rpm 2.97/3.34kmph 5) 0.05km - 1:14(24:40/km) 14cal 20/rpm 2.43/2.48kmph 6) 0.1km - 1:44(17:24/km) 20cal 29/rpm 3.45/3.62kmph 7) 0.1km - 1:46(17:37/km) 20cal 28/rpm 3.41/3.9kmph 8) 0.1km - 1:44(17:24/km) 20cal 30/rpm 3.45/3.67kmph 9) 0.1km - 1:45(17:27/km) 20cal 29/rpm 3.44/3.58kmph 10) 0.1km - 1:49(18:08/km) 20cal 30/rpm 3.31/3.52kmph 11) 0.5km - 10:17(20:35/km) 100cal 29/rpm 2.92/3.46kmph 12) 0.1km - 2:02(20:23/km) 100cal 13) 0km - 2(0/km) 14) 0.1km - 1:53(18:49/km) 20cal 27/rpm 3.19/3.5kmph 15) 0.1km - 1:52(18:42/km) 20cal 29/rpm 3.21/3.26kmph 16) 0.1km - 1:53(18:45/km) 20cal 28/rpm 3.2/3.46kmph 17) 0.1km - 1:48(17:58/km) 20cal 29/rpm 3.34/3.52kmph 18) 0.5km - 10:23(20:46/km) 100cal 29/rpm 2.89/3.38kmph 19) 0.1km - 2:06(21:03/km) 24cal 27/rpm 2.85/3.94kmph 20) 0.1km - 1:46(17:39/km) 20cal 29/rpm 3.4/3.56kmph 21) 0.1km - 2:00(20:05/km) 23cal 28/rpm 2.99/4.09kmph 22) 0.1km - 1:43(17:12/km) 20cal 31/rpm 3.49/3.77kmph 23) 0.1km - 1:58(19:38/km) 24cal 29/rpm 3.06/4.47kmph Add a comment
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Zwift - Expand in Watopia
WU then all at 170w/95rpm with 15s/30s/45s/60s/75s @ 275w/100+rpm Nice to spin legs out... Split Summary === 1) 4.5km - 7:59(1:46/km) 102/112bpm [181b/km] 65cal 80/93rpm 142/172W 33.81/43.23kmph 2) 1.85km - 3:00(1:37/km) 113/117bpm [184b/km] 29cal 96/103rpm 170/176W 36.94/38.75kmph 3) 0.15km - 15(1:39/km) 116/119bpm [192b/km] 3cal 108/112rpm 260/279W 36.19/39.22kmph 4) 1.81km - 3:00(1:39/km) 116/123bpm [192b/km] 29cal 93/107rpm 171/273W 36.24/44.7kmph 5) 0.37km - 30(1:21/km) 120/127bpm [161b/km] 7cal 105/112rpm 268/296W 44.63/47.13kmph 6) 1.6km - 3:00(1:53/km) 121/130bpm [227b/km] 29cal 95/108rpm 171/274W 31.95/42.66kmph 7) 0.52km - 45(1:27/km) 126/136bpm [183b/km] 11cal 109/112rpm 271/280W 41.3/47.89kmph 8) 1.61km - 3:00(1:52/km) 124/137bpm [231b/km] 29cal 95/108rpm 171/276W 32.26/48.01kmph 9) 0.64km - 1:00(1:34/km) 130/141bpm [204b/km] 15cal 107/111rpm 271/280W 38.21/43.39kmph 10) 1.74km - 3:00(1:43/km) 128/141bpm [221b/km] 29cal 92/109rpm 170/273W 34.78/42.94kmph 11) 0.89km - 1:15(1:25/km) 134/144bpm [189b/km] 19cal 104/109rpm 272/280W 42.58/49.79kmph 12) 1.56km - 3:15(2:05/km) 119/145bpm [248b/km] 21cal 83/106rpm 113/272W 28.81/41.26kmph 13) 0.04km - 33(12:33/km) 93/103bpm [1168b/km] 36/80rpm 38/126W 4.82/14.63kmph Add a comment
Run: Long Intervals - getting light in the morning - cold - no pleasing some...
Body tired/sore a bit from Sunday & yesterdays S&C/Gym 3 1/2 x 2k 3k WU, 2k tempo, 1k steady, 2k tempo, 1 k steady, 2 k tempo, 1 k steady 1k tempo Cold breeze on last section Split Summary === 1) 1km - 5:16(5:16/km) 122/142bpm [643b/km] 56cal 11.39/13.27kmph 2) 1km - 5:00(5:00/km) 134/145bpm [670b/km] 65cal 12/12.39kmph 3) 1km - 5:17(5:17/km) 133/138bpm [703b/km] 66cal 11.35/12.23kmph 4) 1km - 4:39(4:39/km) 142/146bpm [661b/km] 64cal 12.89/13.67kmph 5) 1km - 4:38(4:38/km) 146/149bpm [677b/km] 66cal 12.95/13.5kmph 6) 1km - 5:30(5:30/km) 141/149bpm [775b/km] 72cal 10.92/12.5kmph 7) 1km - 4:33(4:33/km) 144/148bpm [655b/km] 63cal 13.19/14.11kmph 8) 1km - 4:38(4:38/km) 149/153bpm [690b/km] 67cal 12.95/13.57kmph 9) 1km - 5:13(5:13/km) 141/151bpm [736b/km] 65cal 11.5/13.03kmph 10) 1km - 4:43(4:43/km) 147/149bpm [693b/km] 66cal 12.73/13.77kmph 11) 1km - 4:42(4:42/km) 150/153bpm [705b/km] 67cal 12.78/12.93kmph 12) 1km - 5:15(5:15/km) 144/152bpm [757b/km] 69cal 11.41/12.87kmph 13) 1km - 4:37(4:37/km) 149/154bpm [688b/km] 65cal 12.99/13.57kmph 14) 0.02km - 5(4:22/km) 149/150bpm [651b/km] 1cal 13.72/14.01kmph Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Run: DTC track sesh w/1600m time trial
WU 2k/5laps, 1600m/4lap TT, cool down plus a few stretches n stuff, forgot to stop watch after TT but pleased with time, sure I can go faster! Split Summary === 1) 1km - 4:31(4:31/km) 128/139bpm [577b/km] 54cal 13.31/13.67kmph 2) 1km - 4:16(4:16/km) 140/143bpm [597b/km] 58cal 14.07/14.48kmph 3) 0.58km - 2:28(4:14/km) 143/146bpm [606b/km] 34cal 14.15/14.68kmph 4) 1km - 3:30(3:30/km) 147/157bpm [513b/km] 48cal 17.18/20.49kmph 5) 0.77km - 2:49(3:40/km) 157/160bpm [576b/km] 42cal 16.36/16.66kmph 6) 1km - 7:11(7:11/km) 124/159bpm [891b/km] 70cal 8.35/16.36kmph 7) 0.34km - 1:38(4:51/km) 137/140bpm [665b/km] 20cal 12.36/13kmph 8) 0.01km - 1:50(2:29:11/km) 97/136bpm [14471b/km] 5cal 0.4/12.33kmph Add a comment
YT Yoga
Hips - nice - body recovering from Sunday now ... looking to do Cambridge Boundary Run now as practice... Split Summary === 1) 0km - 30:03(0/km) 55/88bpm [INFb/km] 35cal Add a comment
Zwift - The Egyptian in France RGV
8min WU 3x30@250w 2 pyramids: 4min 175w/65rpm - slow, 4min@185w/110rpm - fast, 3 min @220w, 1 min@250w/70rpm, 3min@220w, 4 min @185w, 4 min@175w 5Min CD All too easy.. Split Summary === 1) 3.43km - 8:48(2:34/km) 85/104bpm [218b/km] 52cal 57/95rpm 108/176W 23.36/34.26kmph 2) 0.31km - 30(1:38/km) 111/118bpm [181b/km] 7cal 96/98rpm 244/258W 36.77/38.64kmph 3) 1.53km - 3:00(1:57/km) 96/119bpm [188b/km] 19cal 80/96rpm 116/245W 30.66/38.68kmph 4) 0.28km - 30(1:46/km) 104/115bpm [184b/km] 6cal 101/106rpm 241/254W 33.85/35.87kmph 5) 1.99km - 4:00(2:00/km) 96/118bpm [193b/km] 26cal 80/104rpm 116/247W 29.89/36.22kmph 6) 2.25km - 4:00(1:47/km) 102/108bpm [181b/km] 40cal 66/93rpm 174/182W 33.78/39.17kmph 7) 2.34km - 4:00(1:42/km) 119/123bpm [203b/km] 42cal 108/115rpm 185/199W 35.13/40.27kmph 8) 1.57km - 3:00(1:54/km) 123/129bpm [235b/km] 37cal 96/111rpm 219/223W 31.44/38.01kmph 9) 0.59km - 1:00(1:42/km) 127/132bpm [216b/km] 14cal 77/104rpm 247/263W 35.23/48.53kmph 10) 2.09km - 3:00(1:26/km) 128/133bpm [184b/km] 37cal 91/99rpm 216/252W 41.76/52.29kmph 11) 2.3km - 4:00(1:45/km) 117/125bpm [204b/km] 42cal 85/90rpm 185/216W 34.43/40.39kmph 12) 2.23km - 4:00(1:48/km) 111/117bpm [199b/km] 39cal 87/91rpm 170/185W 33.42/42.31kmph 13) 1.95km - 4:00(2:03/km) 102/112bpm [209b/km] 26cal 73/89rpm 115/169W 29.22/40.01kmph 14) 2.14km - 4:00(1:52/km) 107/114bpm [200b/km] 38cal 68/91rpm 169/176W 32.11/45.93kmph 15) 2.36km - 4:00(1:42/km) 121/125bpm [205b/km] 42cal 106/113rpm 185/197W 35.36/37.37kmph 16) 1.87km - 3:00(1:36/km) 125/129bpm [201b/km] 36cal 92/108rpm 214/221W 37.36/39.57kmph 17) 0.63km - 1:00(1:35/km) 130/135bpm [206b/km] 14cal 71/96rpm 248/263W 37.94/39.23kmph 18) 1.88km - 3:00(1:36/km) 131/137bpm [209b/km] 37cal 87/96rpm 215/248W 37.59/42.41kmph 19) 2.34km - 4:00(1:42/km) 122/135bpm [208b/km] 42cal 84/92rpm 185/215W 35.15/39.82kmph 20) 2.26km - 4:00(1:46/km) 115/120bpm [203b/km] 38cal 85/91rpm 170/185W 33.97/39.29kmph 21) 1.86km - 5:00(2:42/km) 102/116bpm [275b/km] 32cal 74/90rpm 115/169W 22.28/33.4kmph 22) 0.26km - 30(1:54/km) 91/98bpm [173b/km] 20/79rpm 13/115W 31.64/37.57kmph Add a comment
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LBT WTF
Split Summary === 1) 1.69km - 45:24(26:56/km) 93/115bpm [2505b/km] 151cal 37/97rpm 2.23/0kmph Add a comment
Zwift - Volcano Climb Forward in Watopia - Volcano Climb route
Even though the workout is for the route i was ot of sync - too slow by several minutes :/ tough two lapper 2 laps/two sets 7 mins WU, 2x30s@250w, 20s@345w, 10s@300w 4 min@195w, 30s@275w, 3 min@195w, 3min@220w/75rpm, 30s@115w, 3min@195w, 3min@220w, 3min@265w, 1min@230w, 4min@265w, 30s@345w, 4min @150w 8 min@195w, Repeat above bt with a fast finish 30s@465w... Split Summary === 1) 3.34km - 6:59(2:05/km) 88/98bpm [184b/km] 41cal 77/100rpm 102/129W 28.71/42.54kmph 2) 0.3km - 30(1:40/km) 107/118bpm [178b/km] 7cal 116/127rpm 243/265W 35.99/39.33kmph 3) 0.2km - 30(2:27/km) 117/121bpm [287b/km] 3cal 84/114rpm 131/248W 24.42/33.02kmph 4) 0.28km - 30(1:47/km) 116/120bpm [208b/km] 7cal 109/114rpm 243/258W 33.49/35.79kmph 5) 0.26km - 30(1:56/km) 118/122bpm [228b/km] 3cal 86/112rpm 131/247W 31.07/34.62kmph 6) 0.45km - 1:00(2:14/km) 101/106bpm [226b/km] 7cal 76/81rpm 125/129W 26.85/27.9kmph 7) 0.19km - 20(1:45/km) 106/117bpm [185b/km] 6cal 104/111rpm 325/350W 34.44/38.61kmph 8) 0.11km - 10(1:34/km) 119/121bpm [186b/km] 2cal 100/111rpm 309/344W 38.29/38.67kmph 9) 0.19km - 20(1:46/km) 122/124bpm [216b/km] 2cal 96/111rpm 141/302W 33.91/37.81kmph 10) 2.28km - 4:00(1:45/km) 118/122bpm [207b/km] 44cal 101/110rpm 194/199W 34.14/47.49kmph 11) 0.34km - 30(1:27/km) 121/126bpm [176b/km] 7cal 109/113rpm 271/278W 41.35/44.54kmph 12) 1.6km - 3:00(1:53/km) 121/128bpm [227b/km] 33cal 88/109rpm 195/272W 31.95/39.37kmph 13) 1.94km - 3:00(1:33/km) 121/127bpm [187b/km] 37cal 78/100rpm 219/231W 38.84/44.81kmph 14) 0.28km - 30(1:48/km) 118/122bpm [213b/km] 3cal 75/79rpm 131/220W 33.26/39.29kmph 15) 0.88km - 2:00(2:17/km) 116/121bpm [265b/km] 22cal 89/94rpm 193/198W 26.25/38.15kmph 16) 1.43km - 3:00(2:06/km) 133/139bpm [278b/km] 45cal 97/102rpm 264/269W 28.67/44.03kmph 17) 0.4km - 1:00(2:31/km) 136/139bpm [342b/km] 13cal 91/101rpm 231/263W 23.89/32.64kmph 18) 1.57km - 4:00(2:33/km) 141/146bpm [360b/km] 60cal 104/111rpm 264/269W 23.48/37.17kmph 19) 0.35km - 30(1:27/km) 147/149bpm [213b/km] 9cal 108/111rpm 339/350W 41.48/46kmph 20) 3.25km - 4:00(1:14/km) 125/150bpm [154b/km] 34cal 89/108rpm 151/342W 48.81/60.28kmph 21) 5.18km - 8:00(1:33/km) 125/133bpm [193b/km] 89cal 96/104rpm 194/201W 38.83/58.47kmph 22) 0.34km - 30(1:27/km) 130/134bpm [189b/km] 7cal 110/114rpm 271/278W 41.33/42.28kmph 23) 1.77km - 3:00(1:42/km) 129/135bpm [219b/km] 33cal 95/110rpm 195/274W 35.38/41.3kmph 24) 1.74km - 3:00(1:43/km) 131/139bpm [226b/km] 37cal 78/96rpm 219/226W 34.79/36.86kmph 25) 0.25km - 30(2:01/km) 128/131bpm [258b/km] 3cal 82/88rpm 131/220W 29.79/33.48kmph 26) 1.1km - 2:00(1:49/km) 122/127bpm [223b/km] 22cal 92/96rpm 193/199W 32.88/45.11kmph 27) 1.95km - 3:00(1:32/km) 139/144bpm [214b/km] 45cal 102/105rpm 264/270W 38.93/48.36kmph 28) 0.59km - 1:00(1:42/km) 140/143bpm [238b/km] 13cal 87/104rpm 230/261W 35.31/40.33kmph 29) 2.7km - 4:00(1:29/km) 145/151bpm [215b/km] 60cal 103/108rpm 264/271W 40.43/47.31kmph 30) 0.23km - 30(2:09/km) 150/153bpm [323b/km] 9cal 108/111rpm 339/352W 27.83/31.94kmph 31) 1.37km - 4:00(2:55/km) 128/153bpm [374b/km] 34cal 91/109rpm 151/326W 20.53/39.69kmph 32) 1km - 3:00(3:00/km) 127/133bpm [382b/km] 33cal 100/115rpm 194/211W 19.94/32.3kmph 33) 0.16km - 20(2:03/km) 137/145bpm [281b/km] 8cal 125/131rpm 434/464W 29.25/32.08kmph 34) 1.13km - 5:00(4:25/km) 119/147bpm [525b/km] 30cal 89/121rpm 107/460W 13.59/32.03kmph 35) 7.31km - 9:43(1:20/km) 139/157bpm [185b/km] 91/122rpm 230/565W 45.11/62.94kmph Add a comment
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Zwift - 2 by 2 in Watopia
8 MIn WU 2min@230w/2min@150w 4x (1min@250w, 1 min@ 300w, 2 min@150w) 2min CD Split Summary === 1) 4.34km - 7:59(1:50/km) 107/116bpm [197b/km] 65cal 86/102rpm 142/175W 32.61/44.41kmph 2) 1.17km - 2:00(1:43/km) 127/134bpm [217b/km] 26cal 96/101rpm 228/233W 35.11/37.99kmph 3) 0.97km - 2:00(2:03/km) 120/133bpm [247b/km] 17cal 87/99rpm 151/230W 29.2/35.22kmph 4) 0.54km - 1:00(1:51/km) 124/132bpm [229b/km] 14cal 99/106rpm 247/253W 32.51/38.7kmph 5) 0.76km - 1:00(1:19/km) 140/146bpm [184b/km] 17cal 97/100rpm 298/302W 45.59/52.83kmph 6) 0.91km - 2:00(2:12/km) 129/145bpm [284b/km] 17cal 86/99rpm 152/296W 27.26/44kmph 7) 0.64km - 1:00(1:34/km) 126/135bpm [197b/km] 14cal 99/103rpm 246/254W 38.47/52.69kmph 8) 0.72km - 1:00(1:24/km) 142/147bpm [198b/km] 17cal 103/105rpm 298/303W 42.94/49.35kmph 9) 1.32km - 2:00(1:31/km) 132/148bpm [199b/km] 17cal 85/102rpm 151/288W 39.73/51.56kmph 10) 0.67km - 1:00(1:30/km) 126/134bpm [189b/km] 14cal 95/104rpm 245/254W 40.05/45.7kmph 11) 0.79km - 1:00(1:16/km) 142/149bpm [180b/km] 17cal 98/106rpm 298/303W 47.28/54.57kmph 12) 1.21km - 2:00(1:39/km) 134/149bpm [222b/km] 17cal 86/104rpm 152/293W 36.28/43.75kmph 13) 0.57km - 1:00(1:46/km) 128/137bpm [226b/km] 14cal 97/102rpm 247/252W 34.03/39.3kmph 14) 0.65km - 1:00(1:32/km) 144/151bpm [222b/km] 17cal 102/104rpm 298/303W 38.97/41.81kmph 15) 1.03km - 2:00(1:57/km) 134/152bpm [261b/km] 17cal 88/105rpm 152/299W 30.83/40.99kmph 16) 0.77km - 2:00(2:35/km) 112/122bpm [289b/km] 10cal 87/95rpm 96/150W 23.21/27.44kmph 17) 0.09km - 17(3:10/km) 102/105bpm [324b/km] 13/86rpm 19/254W 18.91/22.02kmph Add a comment
Run: Friday Hill sesh - Wet 🌧 n windy n cold 🥶 but done
Usual set but 3/5 reps at slightly easy effort to minimise recovery time in the rain 3k to Egham 1 full title hill 3/5 short reps 1 full hill return 4.4 k from top of hill Some drivers very considerate others are complete to$$ers Split Summary === 1) 1km - 5:09(5:09/km) 128/133bpm [660b/km] 65cal 11.64/12.19kmph 2) 1km - 5:08(5:08/km) 134/138bpm [688b/km] 69cal 11.69/12.36kmph 3) 1km - 5:08(5:08/km) 137/140bpm [704b/km] 70cal 11.68/12.46kmph 4) 1km - 5:42(5:42/km) 142/150bpm [810b/km] 81cal 10.52/12.83kmph 5) 1km - 5:34(5:34/km) 143/154bpm [797b/km] 76cal 10.77/12.39kmph 6) 0.46km - 2:14(4:51/km) 137/143bpm [665b/km] 27cal 12.36/12.9kmph 7) 0.31km - 1:48(5:49/km) 144/156bpm [838b/km] 23cal 10.31/12.93kmph 8) 0.35km - 1:37(4:41/km) 136/153bpm [637b/km] 19cal 12.82/13.67kmph 9) 0.32km - 1:46(5:38/km) 145/158bpm [816b/km] 23cal 10.67/13.23kmph 10) 0.34km - 1:32(4:32/km) 129/154bpm [585b/km] 14cal 13.23/14.14kmph 11) 0.31km - 1:44(5:37/km) 143/158bpm [804b/km] 22cal 10.67/12.53kmph 12) 0.92km - 4:17(4:38/km) 135/155bpm [627b/km] 49cal 12.93/14.58kmph 13) 1km - 6:00(6:00/km) 148/155bpm [889b/km] 87cal 9.99/12.43kmph 14) 1km - 5:02(5:02/km) 138/147bpm [695b/km] 59cal 11.92/13.91kmph 15) 1km - 4:44(4:44/km) 137/144bpm [649b/km] 54cal 12.67/13.91kmph 16) 1km - 5:05(5:05/km) 135/144bpm [687b/km] 54cal 11.79/12.87kmph 17) 1km - 5:06(5:06/km) 141/145bpm [718b/km] 66cal 11.78/11.99kmph 18) 1km - 5:03(5:03/km) 143/147bpm [723b/km] 68cal 11.87/12.53kmph 19) 0.02km - 5(5:43/km) 145/145bpm [829b/km] 1cal 10.49/12.29kmph Add a comment
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Run: Northchurch out n back
Bit slow plus long wait for coffee in Berko due to the half., Split Summary === 1) 1km - 4:59(4:59/km) 125/134bpm [622b/km] 57cal 12.06/12.77kmph 2) 1km - 4:59(4:59/km) 130/138bpm [647b/km] 62cal 12.06/13.37kmph 3) 1km - 5:16(5:16/km) 136/141bpm [716b/km] 70cal 11.39/11.76kmph 4) 1km - 4:59(4:59/km) 135/140bpm [672b/km] 64cal 12.05/12.63kmph 5) 1km - 5:06(5:06/km) 136/140bpm [694b/km] 65cal 11.75/13kmph 6) 1km - 5:07(5:07/km) 134/139bpm [686b/km] 61cal 11.72/12.46kmph 7) 1km - 5:18(5:18/km) 137/141bpm [725b/km] 66cal 11.33/12.19kmph 8) 1km - 5:16(5:16/km) 137/141bpm [721b/km] 66cal 11.4/11.79kmph 9) 1km - 5:16(5:16/km) 139/144bpm [733b/km] 66cal 11.38/12.06kmph 10) 1km - 5:15(5:15/km) 136/146bpm [714b/km] 60cal 11.43/11.72kmph 11) 1km - 5:18(5:18/km) 137/143bpm [726b/km] 60cal 11.32/11.99kmph 12) 1km - 5:19(5:19/km) 136/140bpm [722b/km] 58cal 11.3/12.06kmph 13) 1km - 5:24(5:24/km) 137/141bpm [739b/km] 60cal 11.12/11.56kmph 14) 1km - 5:23(5:23/km) 132/141bpm [711b/km] 52cal 11.14/11.46kmph 15) 1km - 5:17(5:17/km) 136/145bpm [718b/km] 56cal 11.37/11.89kmph 16) 1km - 5:17(5:17/km) 139/142bpm [735b/km] 62cal 11.35/11.76kmph 17) 1km - 5:18(5:18/km) 137/141bpm [725b/km] 56cal 11.34/12.36kmph 18) 1km - 5:11(5:11/km) 138/141bpm [715b/km] 57cal 11.57/11.96kmph 19) 1km - 5:25(5:25/km) 138/145bpm [748b/km] 58cal 11.07/11.96kmph 20) 1km - 5:03(5:03/km) 133/144bpm [671b/km] 49cal 11.9/12.9kmph 21) 1km - 5:03(5:03/km) 139/143bpm [702b/km] 61cal 11.88/12.56kmph 22) 1km - 5:07(5:07/km) 142/148bpm [727b/km] 66cal 11.72/12.66kmph 23) 1km - 5:11(5:11/km) 143/146bpm [741b/km] 66cal 11.58/11.96kmph 24) 1km - 5:06(5:06/km) 144/148bpm [734b/km] 68cal 11.78/12.19kmph 25) 1km - 5:08(5:08/km) 145/148bpm [745b/km] 69cal 11.67/12.77kmph 26) 1km - 5:16(5:16/km) 144/151bpm [759b/km] 67cal 11.39/12.06kmph 27) 1km - 5:27(5:27/km) 144/154bpm [784b/km] 66cal 11.02/12.87kmph 28) 1km - 5:28(5:28/km) 146/149bpm [797b/km] 72cal 10.99/12.46kmph 29) 1km - 5:29(5:29/km) 149/152bpm [818b/km] 75cal 10.93/11.49kmph 30) 1km - 5:28(5:28/km) 149/152bpm [814b/km] 74cal 10.99/12.43kmph 31) 1km - 5:26(5:26/km) 144/152bpm [783b/km] 58cal 11.03/12.19kmph 32) 1km - 5:57(5:57/km) 153/157bpm [911b/km] 84cal 10.07/11.08kmph 33) 0.25km - 1:22(5:26/km) 156/157bpm [849b/km] 20cal 11.03/10.78kmph Add a comment
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Split Summary
=== 1) 0km - 55:01(0/km) 58/99bpm [INFb/km] 69cal Add a comment
Pump & Abs
Split Summary === 1) 0.33km - 3:31(10:33/km) 107/126bpm [1128b/km] 20cal 59/90rpm 5.69/0kmph 2) 0.32km - 23:15(1:12:14/km) 98/117bpm [7078b/km] 82cal 20/63rpm 0.83/0kmph 3) 0.02km - 3:17(3:31:20/km) 87/98bpm [18386b/km] 5cal 16/45rpm 0.28/0kmph 4) 0.06km - 14:09(3:48:33/km) 88/108bpm [20112b/km] 35cal 21/54rpm 0.26/0kmph 5) 0.18km - 5:30(30:55/km) 79/89bpm [2443b/km] 7cal 37/73rpm 1.94/0kmph Add a comment
Swim: 2.8/112x25m @ Orbit - leg recovery
Late start as pool didnt open till 7AM.... 500m mixed, 5x100m drils, 500m, 5x100m drills, 500m, 3x100m w/2 IM second 500m was slow... Split Summary === 1) 0.1km - 2:03(20:29/km) 2) 0km - 2(0/km) 3) 0.25km - 5:11(20:44/km) 50cal 28/rpm 2.89/3.1kmph 4) 0.08km - 2:06(27:57/km) 19cal 40/rpm 2.15/2.74kmph 5) 0.05km - 1:14(24:37/km) 13cal 20/rpm 2.44/2.6kmph 6) 0.03km - 1(37/km) 13cal 7) 0km - 3(0/km) 8) 0.1km - 1:41(16:50/km) 20cal 31/rpm 3.56/3.76kmph 9) 0.1km - 1:41(16:52/km) 20cal 28/rpm 3.56/3.8kmph 10) 0.1km - 1:43(17:15/km) 20cal 30/rpm 3.48/3.84kmph 11) 0.1km - 1:46(17:40/km) 20cal 29/rpm 3.4/3.81kmph 12) 0.1km - 1:49(18:12/km) 20cal 29/rpm 3.3/3.42kmph 13) 0.5km - 10:13(20:27/km) 100cal 29/rpm 2.93/3.48kmph 14) 0.1km - 2:02(20:20/km) 100cal 15) 0km - 2(0/km) 16) 0.1km - 2:03(20:25/km) 20cal 22/rpm 2.94/4.93kmph 17) 0.1km - 1:53(18:52/km) 20cal 29/rpm 3.18/3.39kmph 18) 0.1km - 1:57(19:26/km) 20cal 28/rpm 3.09/3.37kmph 19) 0.1km - 1:52(18:45/km) 20cal 29/rpm 3.2/3.43kmph 20) 0.5km - 10:53(21:47/km) 100cal 28/rpm 2.75/3.37kmph 21) 0.1km - 2:05(20:45/km) 23cal 28/rpm 2.89/4.02kmph 22) 0.1km - 1:52(18:36/km) 20cal 28/rpm 3.23/3.54kmph 23) 0.1km - 2:04(20:38/km) 24cal 29/rpm 2.91/4.37kmph Add a comment
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Zwift - Calorie Crush in Watopia
WU 5 x(9x20s variable up/down effort) CD resting sore left leg ..:/ Split Summary === 1) 1.62km - 2:59(1:51/km) 105/114bpm [194b/km] 27cal 83/101rpm 158/175W 32.53/41.73kmph 2) 0.25km - 20(1:18/km) 112/114bpm [147b/km] 3cal 105/109rpm 201/210W 45.86/49.95kmph 3) 0.25km - 20(1:20/km) 117/120bpm [156b/km] 4cal 105/107rpm 228/234W 45.09/47.19kmph 4) 0.23km - 20(1:25/km) 120/122bpm [171b/km] 3cal 97/106rpm 173/226W 42.16/44.51kmph 5) 0.23km - 20(1:27/km) 120/123bpm [174b/km] 4cal 99/103rpm 216/227W 41.35/42.36kmph 6) 0.23km - 20(1:25/km) 122/123bpm [173b/km] 4cal 97/99rpm 237/243W 42.27/43.16kmph 7) 0.22km - 20(1:29/km) 120/123bpm [178b/km] 3cal 87/96rpm 189/241W 40.37/41.1kmph 8) 0.23km - 20(1:29/km) 120/121bpm [178b/km] 4cal 94/97rpm 222/228W 40.55/42.73kmph 9) 0.24km - 20(1:23/km) 123/127bpm [170b/km] 4cal 101/107rpm 248/253W 43.49/45.37kmph 10) 0.22km - 20(1:32/km) 126/128bpm [193b/km] 3cal 97/107rpm 199/250W 39.16/45.49kmph 11) 0.47km - 1:00(2:07/km) 115/125bpm [244b/km] 7cal 83/97rpm 137/193W 28.29/31.51kmph 12) 0.18km - 20(1:52/km) 110/112bpm [205b/km] 3cal 98/101rpm 198/207W 32.12/34.62kmph 13) 0.2km - 20(1:42/km) 113/117bpm [192b/km] 4cal 97/100rpm 228/233W 35.27/36.72kmph 14) 0.2km - 20(1:42/km) 117/119bpm [200b/km] 3cal 90/101rpm 174/231W 35.18/37kmph 15) 0.2km - 20(1:39/km) 118/122bpm [195b/km] 4cal 100/104rpm 216/223W 36.33/39.1kmph 16) 0.2km - 20(1:38/km) 123/126bpm [201b/km] 4cal 102/104rpm 238/242W 36.78/38.48kmph 17) 0.19km - 20(1:47/km) 124/127bpm [221b/km] 3cal 87/103rpm 189/236W 33.67/35.34kmph 18) 0.19km - 20(1:47/km) 123/125bpm [220b/km] 4cal 95/99rpm 221/229W 33.56/35.21kmph 19) 0.2km - 20(1:42/km) 128/131bpm [219b/km] 4cal 102/105rpm 247/252W 35.14/35.28kmph 20) 0.19km - 20(1:45/km) 130/131bpm [227b/km] 3cal 88/106rpm 196/252W 34.37/35.66kmph 21) 0.46km - 1:00(2:10/km) 118/131bpm [257b/km] 7cal 80/93rpm 137/195W 27.59/33.34kmph 22) 0.16km - 20(2:05/km) 113/116bpm [235b/km] 3cal 99/101rpm 198/207W 28.8/32.36kmph 23) 0.16km - 20(2:03/km) 118/120bpm [241b/km] 4cal 100/102rpm 227/232W 29.34/33.72kmph 24) 0.18km - 20(1:49/km) 120/121bpm [218b/km] 3cal 97/101rpm 175/231W 32.98/41.49kmph 25) 0.24km - 20(1:23/km) 122/125bpm [168b/km] 4cal 98/103rpm 215/222W 43.53/45.76kmph 26) 0.24km - 20(1:22/km) 126/127bpm [172b/km] 4cal 104/106rpm 238/242W 43.96/48.47kmph 27) 0.22km - 20(1:31/km) 126/128bpm [191b/km] 3cal 94/105rpm 187/239W 39.53/40.38kmph 28) 0.22km - 20(1:30/km) 126/127bpm [190b/km] 4cal 99/105rpm 223/231W 39.87/40.95kmph 29) 0.22km - 20(1:32/km) 129/131bpm [198b/km] 4cal 105/107rpm 247/252W 39.05/39.72kmph 30) 0.2km - 20(1:40/km) 130/131bpm [216b/km] 3cal 92/108rpm 198/250W 36.06/39.32kmph 31) 0.26km - 1:00(3:50/km) 123/130bpm [472b/km] 7cal 82/94rpm 137/195W 15.63/27.99kmph 32) 0.24km - 20(1:25/km) 113/116bpm [160b/km] 3cal 101/104rpm 197/207W 42.39/50.51kmph 33) 0.22km - 20(1:30/km) 116/120bpm [174b/km] 4cal 98/101rpm 228/232W 40/45.85kmph 34) 0.23km - 20(1:27/km) 120/122bpm [174b/km] 3cal 89/100rpm 173/229W 41.32/47.18kmph 35) 0.22km - 20(1:31/km) 123/125bpm [186b/km] 4cal 98/104rpm 217/227W 39.64/47.96kmph 36) 0.21km - 20(1:37/km) 126/130bpm [203b/km] 4cal 102/104rpm 238/241W 37.22/42.29kmph 37) 0.24km - 20(1:24/km) 129/131bpm [181b/km] 3cal 90/104rpm 189/239W 42.67/47.21kmph 38) 0.27km - 20(1:13/km) 128/130bpm [155b/km] 4cal 99/103rpm 222/230W 49.44/50.2kmph 39) 0.26km - 20(1:18/km) 129/131bpm [169b/km] 4cal 104/106rpm 247/253W 45.9/49.33kmph 40) 0.23km - 20(1:28/km) 132/133bpm [193b/km] 3cal 89/104rpm 198/251W 41.09/42.07kmph 41) 0.57km - 1:00(1:46/km) 122/132bpm [216b/km] 7cal 81/91rpm 137/197W 33.96/41.31kmph 42) 0.2km - 20(1:40/km) 115/117bpm [191b/km] 3cal 96/99rpm 199/207W 36.1/43.88kmph 43) 0.25km - 20(1:21/km) 118/121bpm [159b/km] 4cal 100/101rpm 227/232W 44.43/45.93kmph 44) 0.22km - 20(1:31/km) 123/125bpm [187b/km] 3cal 91/111rpm 174/229W 39.52/42.51kmph 45) 0.25km - 20(1:21/km) 124/127bpm [167b/km] 4cal 96/103rpm 216/224W 44.49/49.15kmph 46) 0.24km - 20(1:24/km) 128/131bpm [179b/km] 4cal 99/101rpm 238/242W 42.89/47.16kmph 47) 0.22km - 20(1:31/km) 130/132bpm [198b/km] 3cal 86/100rpm 188/240W 39.48/40.29kmph 48) 0.22km - 20(1:33/km) 131/134bpm [203b/km] 4cal 93/100rpm 222/229W 38.74/39.06kmph 49) 0.23km - 20(1:28/km) 131/133bpm [193b/km] 4cal 101/104rpm 247/252W 40.73/42.25kmph 50) 0.22km - 20(1:31/km) 132/134bpm [199b/km] 3cal 89/101rpm 196/249W 39.7/40.85kmph 51) 1.63km - 3:00(1:51/km) 123/133bpm [227b/km] 27cal 88/94rpm 161/195W 32.51/40.04kmph 52) 1.45km - 2:29(1:42/km) 131/147bpm [224b/km] 92/116rpm 203/434W 35.15/41.99kmph Add a comment
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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Fri 8th Mar
Mar 8
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Sat 9th Mar
Mar 9
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Sun 10th Mar
Mar 10
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Mon 11th Mar
Mar 11
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Tue 12th Mar
Mar 12
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Run: DTC track 800s
1600m WU 4/5 x 800m - watch lost 200m… I stopped early as left calf sore 400m CD Split Summary === 1) 1km - 4:24(4:24/km) 116/132bpm [511b/km] 44cal 13.62/16.06kmph 2) 1km - 3:39(3:39/km) 116/131bpm [424b/km] 34cal 16.43/18.04kmph 3) 0.59km - 2:12(3:43/km) 134/147bpm [497b/km] 28cal 16.17/16.79kmph 4) 0.88km - 3:15(3:43/km) 146/155bpm [542b/km] 46cal 16.16/17.8kmph 5) 0.87km - 3:18(3:48/km) 143/157bpm [543b/km] 44cal 15.8/17.94kmph 6) 0.89km - 3:24(3:49/km) 143/157bpm [546b/km] 44cal 15.7/16.46kmph 7) 0.45km - 1:55(4:19/km) 113/152bpm [487b/km] 11cal 13.92/15.99kmph 8) 0km - 3(10:20/km) 119/120bpm [1229b/km] 5.81/13.54kmph Add a comment
Split Summary
=== 1) 0km - 30:01(0/km) 79/137bpm [INFb/km] 75cal Add a comment
Zwift - Mat Hayman Paris-Roubaix in Watopia - Sand & Sequoias - rinsed at the end
5min WU, 3x( 10s@635w), 1 min recovery), 3 min@170w, 20min@195w (varying cadence 3mns@95rpm, 2 mins@65rpm x4), 5 mins recovery, 6x(2min@200w, 20s@320w) 1 min @250w, 5 min recovery, 6x(2min@200w, 20s@320w), 30s@250w, 20s2@275, 10s@345w, 5 min recovery Last nights sports massage helped but may have taken it out of my legs - left calf mildly sore... Split Summary === 1) 2.38km - 4:59(2:06/km) 99/111bpm [208b/km] 33cal 84/111rpm 115/149W 28.59/35.87kmph 2) 0.11km - 10(1:31/km) 115/120bpm [175b/km] 5cal 121/131rpm 531/630W 39.47/46.8kmph 3) 0.7km - 1:00(1:26/km) 129/137bpm [184b/km] 9cal 81/112rpm 161/624W 42.1/49.05kmph 4) 0.12km - 10(1:24/km) 124/128bpm [173b/km] 5cal 104/109rpm 566/646W 43.08/49.11kmph 5) 0.66km - 1:00(1:31/km) 130/139bpm [198b/km] 8cal 79/102rpm 158/624W 39.47/50.69kmph 6) 0.11km - 10(1:32/km) 127/133bpm [194b/km] 5cal 114/119rpm 537/641W 39.31/46.47kmph 7) 1.82km - 3:00(1:39/km) 124/143bpm [204b/km] 29cal 80/115rpm 174/620W 36.48/48.94kmph 8) 1.98km - 3:00(1:31/km) 128/135bpm [194b/km] 33cal 94/98rpm 194/201W 39.56/43.36kmph 9) 1.21km - 2:00(1:39/km) 131/134bpm [216b/km] 22cal 67/92rpm 194/203W 36.42/37.99kmph 10) 1.64km - 3:00(1:50/km) 136/141bpm [249b/km] 33cal 90/95rpm 195/207W 32.73/42.06kmph 11) 0.91km - 2:00(2:12/km) 135/138bpm [296b/km] 22cal 74/92rpm 194/203W 27.32/35.75kmph 12) 1.85km - 3:00(1:37/km) 138/144bpm [224b/km] 33cal 94/103rpm 195/200W 36.96/49.55kmph 13) 0.83km - 2:00(2:25/km) 136/141bpm [328b/km] 22cal 71/94rpm 194/202W 24.9/34.05kmph 14) 1.18km - 3:00(2:33/km) 139/145bpm [355b/km] 33cal 95/104rpm 195/201W 23.52/33.71kmph 15) 1.55km - 2:00(1:17/km) 139/143bpm [179b/km] 22cal 71/91rpm 194/206W 46.52/61.06kmph 16) 2.93km - 5:00(1:42/km) 124/141bpm [212b/km] 33cal 86/98rpm 115/198W 35.16/52.53kmph 17) 1.14km - 2:00(1:45/km) 134/142bpm [235b/km] 22cal 97/104rpm 198/208W 34.25/37.12kmph 18) 0.23km - 20(1:27/km) 142/146bpm [205b/km] 5cal 110/113rpm 310/327W 41.53/42.87kmph 19) 1.29km - 2:00(1:33/km) 143/147bpm [222b/km] 23cal 94/109rpm 201/313W 38.6/42.54kmph 20) 0.22km - 20(1:30/km) 141/145bpm [213b/km] 6cal 107/109rpm 313/327W 39.79/42.96kmph 21) 1.32km - 2:00(1:31/km) 145/148bpm [220b/km] 23cal 96/108rpm 201/312W 39.6/43.7kmph 22) 0.23km - 20(1:27/km) 145/148bpm [211b/km] 5cal 107/111rpm 307/325W 41.2/43.79kmph 23) 1.32km - 2:00(1:31/km) 146/149bpm [221b/km] 23cal 91/107rpm 202/319W 39.69/44.29kmph 24) 0.21km - 20(1:33/km) 147/150bpm [228b/km] 5cal 115/120rpm 307/324W 38.65/45.45kmph 25) 1.38km - 2:00(1:27/km) 148/152bpm [214b/km] 23cal 94/115rpm 202/311W 41.47/48.4kmph 26) 0.24km - 20(1:24/km) 147/150bpm [206b/km] 5cal 108/112rpm 308/324W 42.83/45.26kmph 27) 1.35km - 2:00(1:29/km) 150/153bpm [223b/km] 23cal 96/109rpm 202/312W 40.4/45.58kmph 28) 0.23km - 20(1:28/km) 150/153bpm [220b/km] 5cal 107/109rpm 309/322W 40.84/43.44kmph 29) 0.7km - 1:00(1:25/km) 155/157bpm [220b/km] 14cal 101/109rpm 252/320W 42.29/45.72kmph 30) 1.84km - 5:00(2:43/km) 134/157bpm [364b/km] 33cal 85/100rpm 115/232W 22.09/44.32kmph 31) 1.24km - 2:00(1:37/km) 142/149bpm [229b/km] 22cal 100/106rpm 198/205W 37.22/49.82kmph 32) 0.24km - 20(1:23/km) 150/153bpm [207b/km] 5cal 107/109rpm 312/324W 43.54/47.87kmph 33) 1.03km - 2:00(1:56/km) 151/154bpm [292b/km] 22cal 99/110rpm 201/320W 31.03/38.39kmph 34) 0.14km - 20(2:23/km) 150/154bpm [357b/km] 5cal 111/115rpm 307/323W 25.21/28.22kmph 35) 0.8km - 2:00(2:30/km) 152/156bpm [381b/km] 22cal 97/118rpm 201/319W 23.92/27.71kmph 36) 0.14km - 20(2:20/km) 152/155bpm [355b/km] 5cal 113/117rpm 307/322W 25.68/30.84kmph 37) 1.34km - 2:00(1:30/km) 154/157bpm [230b/km] 23cal 96/113rpm 202/314W 40.18/57.91kmph 38) 0.27km - 20(1:14/km) 155/157bpm [190b/km] 5cal 110/112rpm 308/323W 48.82/53.46kmph 39) 1.16km - 2:00(1:44/km) 156/159bpm [269b/km] 23cal 96/110rpm 202/313W 34.78/51.41kmph 40) 0.3km - 20(1:07/km) 156/160bpm [173b/km] 5cal 113/115rpm 309/325W 54.06/59.52kmph 41) 1.46km - 2:00(1:22/km) 157/162bpm [215b/km] 22cal 97/113rpm 201/316W 43.86/59.3kmph 42) 0.23km - 20(1:27/km) 157/160bpm [228b/km] 5cal 113/115rpm 310/323W 41.32/44.24kmph 43) 0.34km - 30(1:29/km) 162/164bpm [239b/km] 7cal 111/114rpm 254/316W 40.62/43kmph 44) 0.22km - 20(1:31/km) 163/165bpm [246b/km] 5cal 114/116rpm 272/277W 39.69/40.74kmph 45) 0.12km - 10(1:26/km) 165/165bpm [237b/km] 3cal 119/122rpm 332/348W 41.71/42.94kmph 46) 2.51km - 5:00(2:00/km) 139/166bpm [277b/km] 30cal 84/120rpm 105/332W 30.06/43.17kmph 47) 0.2km - 28(2:18/km) 118/125bpm [271b/km] 5/81rpm 11/277W 26.17/29.42kmph Add a comment
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Zwift - Sevens in Watopia
2x (7x30s@275w/1min@150w) easy 1) 2.37km - 4:59(2:06/km) 100/114bpm [210b/km] 32cal 85/94rpm 111/169W 28.55/43.91kmph 2) 0.33km - 30(1:32/km) 119/127bpm [181b/km] 7cal 100/108rpm 269/283W 39.34/40.87kmph 3) 0.61km - 1:00(1:39/km) 126/129bpm [208b/km] 8cal 95/108rpm 154/276W 36.31/40.81kmph 4) 0.31km - 30(1:36/km) 128/134bpm [204b/km] 7cal 107/111rpm 266/280W 37.66/42.29kmph 5) 0.47km - 1:00(2:08/km) 125/134bpm [267b/km] 8cal 89/108rpm 152/272W 28.11/33.47kmph 6) 0.28km - 30(1:48/km) 125/133bpm [226b/km] 7cal 107/111rpm 266/278W 33.2/36.32kmph 7) 0.53km - 1:00(1:54/km) 127/133bpm [241b/km] 8cal 88/108rpm 153/272W 31.62/35.75kmph 8) 0.28km - 30(1:46/km) 126/132bpm [222b/km] 7cal 106/110rpm 269/281W 34.11/36.79kmph 9) 0.53km - 1:00(1:53/km) 127/133bpm [240b/km] 8cal 89/107rpm 153/275W 31.72/37.08kmph 10) 0.28km - 30(1:48/km) 129/136bpm [233b/km] 7cal 112/115rpm 267/277W 33.29/36.79kmph 11) 0.53km - 1:00(1:54/km) 130/138bpm [247b/km] 8cal 88/113rpm 153/270W 31.56/37.24kmph 12) 0.26km - 30(1:54/km) 130/137bpm [247b/km] 7cal 110/114rpm 269/281W 31.55/40.63kmph 13) 0.68km - 1:00(1:28/km) 135/139bpm [198b/km] 8cal 95/113rpm 153/275W 40.84/46.61kmph 14) 0.32km - 30(1:33/km) 130/138bpm [202b/km] 7cal 113/122rpm 265/281W 38.62/40.76kmph 15) 0.48km - 1:00(2:06/km) 134/140bpm [282b/km] 8cal 91/110rpm 153/270W 28.5/39.27kmph 16) 0.76km - 2:00(2:37/km) 113/126bpm [296b/km] 10cal 88/99rpm 90/148W 22.9/46.03kmph 17) 0.32km - 30(1:34/km) 118/132bpm [186b/km] 7cal 110/116rpm 261/278W 38.12/46.25kmph 18) 0.67km - 1:00(1:30/km) 130/136bpm [194b/km] 8cal 91/112rpm 154/277W 40.14/47.76kmph 19) 0.4km - 30(1:15/km) 130/138bpm [163b/km] 7cal 110/112rpm 268/279W 47.8/49.65kmph 20) 0.61km - 1:00(1:38/km) 135/142bpm [220b/km] 8cal 92/114rpm 153/274W 36.78/44.27kmph 21) 0.3km - 30(1:40/km) 134/140bpm [223b/km] 7cal 111/116rpm 267/282W 36.03/46.26kmph 22) 0.68km - 1:00(1:29/km) 137/141bpm [203b/km] 8cal 93/112rpm 154/271W 40.53/47.79kmph 23) 0.36km - 30(1:23/km) 131/137bpm [182b/km] 7cal 111/116rpm 269/285W 43.26/45.44kmph 24) 0.6km - 1:00(1:41/km) 135/140bpm [227b/km] 8cal 91/112rpm 153/274W 35.7/42.56kmph 25) 0.31km - 30(1:37/km) 134/142bpm [216b/km] 7cal 108/112rpm 266/278W 37.2/40.13kmph 26) 0.6km - 1:00(1:40/km) 137/145bpm [229b/km] 8cal 92/110rpm 154/275W 35.95/40.95kmph 27) 0.24km - 30(2:06/km) 133/139bpm [279b/km] 7cal 110/115rpm 269/280W 28.59/35.41kmph 28) 0.53km - 1:00(1:54/km) 137/142bpm [260b/km] 8cal 91/114rpm 153/272W 31.58/36.15kmph 29) 0.28km - 30(1:47/km) 134/140bpm [238b/km] 7cal 111/117rpm 267/279W 33.74/36.79kmph 30) 0.53km - 1:00(1:54/km) 141/144bpm [268b/km] 8cal 93/111rpm 153/268W 31.54/36.65kmph 31) 0.76km - 2:00(2:39/km) 120/138bpm [317b/km] 10cal 86/96rpm 90/150W 22.71/27.72kmph 32) 0.03km - 13(6:19/km) 108/113bpm [681b/km] 13/92rpm 9/64W 9.51/18.93kmph Add a comment
Swim: 3k/120x25m@Orbit
Leg rest... 😞 most 100's trying to keep good form... drills 500m mixed WU, 5x100m arm drills, 5x100m w fins, body position/rottaion, 5x100m arm drills, 2x250m, 5x100m w 3IM 1) 0.1km - 1:54(18:58/km) 2) 0km - 2(0/km) 3) 0km - 1(0/km) 4) 0km - 5(0/km) 5) 0km - 3(0/km) 6) 0.25km - 4:59(19:55/km) 50cal 29/rpm 3.01/3.3kmph 7) 0.1km - 2:05(20:53/km) 28cal 40/rpm 2.87/3.13kmph 8) 0.05km - 1:12(24:08/km) 13cal 22/rpm 2.49/2.49kmph 9) 0.1km - 1:48(17:59/km) 20cal 28/rpm 3.34/3.47kmph 10) 0.1km - 1:45(17:34/km) 20cal 28/rpm 3.42/3.62kmph 11) 0.1km - 1:51(18:35/km) 20cal 27/rpm 3.23/3.43kmph 12) 0.1km - 1:46(17:36/km) 20cal 27/rpm 3.41/3.71kmph 13) 0.1km - 1:49(18:10/km) 20cal 28/rpm 3.3/3.56kmph 14) 0.1km - 1:55(19:15/km) 20cal 15) 0km - 1(0/km) 16) 0.1km - 1:52(18:37/km) 20cal 23/rpm 3.22/3.5kmph 17) 0km - 7(0/km) 18) 0.1km - 1:59(19:49/km) 19) 0.1km - 2:11(21:47/km) 20) 0.1km - 2:11(21:47/km) 21) 0km - 2(0/km) 22) 0.1km - 2:00(19:59/km) 20cal 27/rpm 3/3.23kmph 23) 0.1km - 1:50(18:24/km) 20cal 28/rpm 3.26/3.64kmph 24) 0.1km - 1:54(19:04/km) 20cal 27/rpm 3.15/3.3kmph 25) 0.1km - 1:47(17:48/km) 20cal 28/rpm 3.37/3.51kmph 26) 0.1km - 1:48(18:00/km) 20cal 28/rpm 3.33/3.55kmph 27) 0.25km - 5:03(20:11/km) 50cal 29/rpm 2.97/3.36kmph 28) 0.25km - 4:50(19:21/km) 50cal 29/rpm 3.1/3.32kmph 29) 0.1km - 2:00(19:55/km) 24cal 29/rpm 3.01/4.17kmph 30) 0.1km - 1:46(17:38/km) 20cal 30/rpm 3.41/3.62kmph 31) 0.1km - 1:59(19:47/km) 24cal 26/rpm 3.03/4.29kmph 32) 0.1km - 1:47(17:51/km) 20cal 29/rpm 3.36/3.51kmph 33) 0.1km - 1:58(19:45/km) 24cal 26/rpm 3.04/3.97kmph Add a comment
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London 12 km
2 bits in Makuri islands... 1) 5km - 8:55(1:47/km) 121/141bpm [216b/km] 97cal 77/94rpm 165/264W 33.65/39.7kmph 2) 5km - 10:14(2:03/km) 128/150bpm [262b/km] 94cal 87/106rpm 142/305W 29.32/42.46kmph 3) 5km - 11:37(2:19/km) 125/143bpm [290b/km] 94cal 83/102rpm 139/277W 25.82/37.59kmph 4) 5km - 13:02(2:36/km) 118/144bpm [308b/km] 90cal 84/110rpm 125/318W 23.01/46.52kmph 5) 5km - 10:42(2:08/km) 120/131bpm [257b/km] 79cal 82/91rpm 102/185W 28.03/33.22kmph 6) 5km - 9:47(1:57/km) 127/141bpm [248b/km] 91cal 81/91rpm 135/273W 30.68/40.78kmph 7) 5km - 9:38(1:56/km) 134/144bpm [258b/km] 92cal 78/99rpm 140/232W 31.12/37.25kmph 8) 5km - 9:12(1:50/km) 138/149bpm [254b/km] 95cal 78/104rpm 153/265W 32.62/42.56kmph 9) 0.03km - 4(1:58/km) 149/149bpm [293b/km] 81/82rpm 162/194W 30.48/36.31kmph Add a comment
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1) 0km - 50:55(0/km) 62/89bpm [INFb/km] 70cal
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1) 0.1km - 11:27(1:56:49/km) 82/178bpm [9579b/km] 30cal 25/84rpm 0.51/0kmph
2) 0.3km - 3:27(11:31/km) 105/116bpm [1209b/km] 18cal 48/103rpm 5.21/0kmph 3) 0.6km - 25:49(42:52/km) 108/138bpm [4630b/km] 124cal 20/105rpm 1.4/0kmph 4) 0.06km - 4:18(1:08:08/km) 90/106bpm [6132b/km] 7cal 22/54rpm 0.88/0kmph 5) 0.02km - 11:32(8:45:48/km) 87/107bpm [45745b/km] 24cal 15/22rpm 0.12/0kmph 6) 0km - 2(9:16/km) 85/89bpm [788b/km] 14/14rpm 6.48/0kmph Add a comment
Swim:3k/120x25m @Orbit
500m mixed, 5x100m arm drills, 5x100m legs/body drills w/fins, 500m, 5x100m arms, 5x100m w/3IM Pushed in the last laps as another swimmer eas there, 1) 0.1km - 1:53(18:52/km) 2) 0km - 2(0/km) 3) 0.28km - 5:07(18:35/km) 55cal 28/rpm 3.23/6.34kmph 4) 0km - 1(0/km) 55cal 5) 0km - 3(0/km) 6) 0.1km - 2:08(21:25/km) 28cal 39/rpm 2.8/3.12kmph 7) 0.05km - 1:10(23:27/km) 13cal 17/rpm 2.56/2.84kmph 8) 0.1km - 1:50(18:19/km) 20cal 28/rpm 3.28/3.46kmph 9) 0.1km - 1:54(19:02/km) 20cal 27/rpm 3.15/3.34kmph 10) 0.1km - 1:53(18:54/km) 20cal 28/rpm 3.18/3.29kmph 11) 0.1km - 1:50(18:15/km) 20cal 27/rpm 3.29/3.66kmph 12) 0.1km - 1:50(18:19/km) 20cal 28/rpm 3.28/3.75kmph 13) 0.1km - 1:58(19:38/km) 20cal 14) 0.1km - 2:04(20:36/km) 20cal 15) 0.1km - 2:08(21:24/km) 20cal 16) 0km - 3(0/km) 17) 0.1km - 2:00(19:55/km) 28cal 20/rpm 3.01/3.15kmph 18) 0.1km - 2:16(22:39/km) 28cal 19) 0km - 2(0/km) 20) 0.5km - 10:24(20:48/km) 100cal 28/rpm 2.88/3.21kmph 21) 0.1km - 1:47(17:47/km) 20cal 29/rpm 3.37/3.64kmph 22) 0.1km - 1:47(17:50/km) 20cal 28/rpm 3.36/3.64kmph 23) 0.1km - 1:45(17:34/km) 20cal 29/rpm 3.41/3.79kmph 24) 0.1km - 1:42(17:03/km) 20cal 29/rpm 3.52/3.82kmph 25) 0.1km - 1:41(16:52/km) 20cal 30/rpm 3.56/3.65kmph 26) 0.1km - 1:58(19:41/km) 22cal 26/rpm 3.05/3.86kmph 27) 0.1km - 1:42(17:00/km) 20cal 31/rpm 3.53/3.7kmph 28) 0.1km - 1:54(18:57/km) 23cal 27/rpm 3.17/4.56kmph 29) 0.1km - 1:42(16:59/km) 20cal 31/rpm 3.53/3.65kmph 30) 0.1km - 1:54(18:58/km) 22cal 29/rpm 3.16/4.44kmph Add a comment
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Run: Treadmill - calf test - OK so far
Interval ladder 1,2,3,4 mins increasing pace, 1 min walk between Felt OK 1) 1km - 7:24(7:24/km) 107/135bpm [792b/km] 62cal 8.11/12.12kmph 2) 1km - 5:45(5:45/km) 127/140bpm [731b/km] 68cal 10.42/12.29kmph 3) 0.63km - 3:27(5:28/km) 142/150bpm [776b/km] 49cal 10.97/12.77kmph Add a comment
1) 5.4km - 9:59(1:51/km) 105/116bpm [194b/km] 82cal 82/95rpm 143/172W 32.43/36.02kmph
2) 6.36km - 10:00(1:34/km) 131/138bpm [206b/km] 117cal 96/103rpm 204/209W 38.13/45.27kmph 3) 2.66km - 5:00(1:53/km) 121/137bpm [227b/km] 35cal 85/99rpm 125/203W 31.98/39.78kmph 4) 3.73km - 6:00(1:36/km) 137/144bpm [220b/km] 70cal 94/99rpm 204/210W 37.32/44.03kmph 5) 1.95km - 3:00(1:32/km) 146/151bpm [225b/km] 41cal 93/97rpm 239/244W 38.96/42.68kmph 6) 0.72km - 1:00(1:24/km) 152/155bpm [212b/km] 15cal 95/97rpm 274/278W 42.95/45.21kmph 7) 2.78km - 5:00(1:48/km) 132/155bpm [237b/km] 36cal 81/94rpm 125/268W 33.4/43.52kmph 8) 3.76km - 6:00(1:36/km) 143/150bpm [228b/km] 70cal 96/101rpm 204/208W 37.58/41.18kmph 9) 2.02km - 3:00(1:29/km) 154/157bpm [229b/km] 41cal 98/101rpm 239/243W 40.32/43.49kmph 10) 0.71km - 1:00(1:25/km) 158/161bpm [223b/km] 15cal 103/107rpm 274/279W 42.45/43.37kmph 11) 2.78km - 5:00(1:48/km) 143/162bpm [258b/km] 41cal 87/105rpm 146/267W 33.3/42.52kmph 12) 0.45km - 52(1:55/km) 132/136bpm [253b/km] 59/107rpm 96/230W 31.33/34.67kmph Add a comment
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Run: DTC track sesh - 1200’s
3k WU 4x1200m 800m CD Breezy track, calf sore on last bit : 1) 1km - 4:59(4:59/km) 122/133bpm [608b/km] 58cal 12.05/12.46kmph 2) 1km - 4:39(4:39/km) 137/143bpm [636b/km] 63cal 12.92/13.33kmph 3) 1km - 4:33(4:33/km) 143/149bpm [651b/km] 64cal 13.18/13.77kmph 4) 0.22km - 56(4:13/km) 152/158bpm [642b/km] 13cal 14.21/15.05kmph 5) 1km - 3:58(3:58/km) 145/158bpm [574b/km] 54cal 15.16/16.29kmph 6) 0.22km - 53(3:59/km) 157/159bpm [625b/km] 13cal 15.07/15.38kmph 7) 1km - 4:01(4:01/km) 155/165bpm [621b/km] 59cal 14.97/17kmph 8) 0.23km - 54(3:59/km) 164/166bpm [653b/km] 14cal 15.07/15.22kmph 9) 1km - 3:53(3:53/km) 159/171bpm [617b/km] 58cal 15.46/16.63kmph 10) 0.23km - 55(3:58/km) 167/169bpm [664b/km] 15cal 15.1/15.22kmph 11) 1km - 4:08(4:08/km) 157/168bpm [648b/km] 60cal 14.53/15.12kmph 12) 0.25km - 1:00(3:58/km) 166/168bpm [660b/km] 16cal 15.1/15.99kmph 13) 0.86km - 4:21(5:04/km) 144/167bpm [730b/km] 55cal 11.84/15.25kmph 14) 0.01km - 2(6:05/km) 145/146bpm [881b/km] 9.87/11.69kmph Add a comment
1) 0km - 30:23(0/km) 59/91bpm [INFb/km] 39cal
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Zwift - Zwift Academy: Workout 4
Fast Twitch HIIT in London 2min WU 2min@160w, 2min@180w, 2 min@205w 10x30s@305w - 30s recovery, 10 min easy 8x40s@280w - 40s recovery, 10 min easy 4x602@260w - 60s recovery 5min CD 1) 0.72km - 1:59(2:45/km) 103/115bpm [283b/km] 15cal 64/80rpm 132/140W 21.84/32.93kmph 2) 1.28km - 2:00(1:34/km) 114/117bpm [178b/km] 18cal 91/97rpm 159/163W 38.41/47.93kmph 3) 1.19km - 2:00(1:41/km) 121/125bpm [204b/km] 21cal 94/98rpm 184/187W 35.55/43.79kmph 4) 0.34km - 1:00(2:56/km) 127/130bpm [371b/km] 11cal 94/96rpm 204/207W 20.51/33.82kmph 5) 0.99km - 2:00(2:01/km) 116/127bpm [234b/km] 14cal 81/96rpm 125/205W 29.69/35.64kmph 6) 1.55km - 3:00(1:56/km) 116/121bpm [224b/km] 25cal 84/93rpm 149/154W 31.06/47.36kmph 7) 0.28km - 30(1:48/km) 123/132bpm [222b/km] 8cal 99/103rpm 293/309W 33.3/38.79kmph 8) 0.29km - 30(1:43/km) 131/134bpm [224b/km] 3cal 84/99rpm 141/301W 35.12/39.33kmph 9) 0.35km - 30(1:26/km) 131/138bpm [188b/km] 8cal 98/103rpm 296/313W 41.86/48.14kmph 10) 0.36km - 30(1:24/km) 135/139bpm [189b/km] 4cal 85/102rpm 144/295W 42.79/48.31kmph 11) 0.32km - 30(1:33/km) 133/139bpm [206b/km] 8cal 103/107rpm 294/307W 38.8/39.38kmph 12) 0.3km - 30(1:42/km) 136/139bpm [230b/km] 4cal 84/107rpm 146/303W 35.46/39.25kmph 13) 0.34km - 30(1:27/km) 134/140bpm [194b/km] 8cal 106/110rpm 293/308W 41.38/44.07kmph 14) 0.32km - 30(1:35/km) 137/141bpm [217b/km] 3cal 88/110rpm 141/300W 37.95/43.53kmph 15) 0.32km - 30(1:34/km) 134/140bpm [210b/km] 8cal 100/104rpm 296/308W 38.24/41.2kmph 16) 0.3km - 30(1:39/km) 140/142bpm [231b/km] 4cal 83/103rpm 144/300W 36.43/41.28kmph 17) 0.32km - 30(1:34/km) 137/141bpm [214b/km] 8cal 101/105rpm 295/309W 38.4/43.24kmph 18) 0.31km - 30(1:36/km) 141/143bpm [227b/km] 4cal 83/105rpm 146/300W 37.31/43.01kmph 19) 0.32km - 30(1:35/km) 140/144bpm [221b/km] 8cal 106/113rpm 292/310W 38.03/41.09kmph 20) 0.3km - 30(1:39/km) 142/145bpm [235b/km] 3cal 86/108rpm 142/297W 36.2/41.14kmph 21) 0.32km - 30(1:35/km) 139/144bpm [220b/km] 8cal 105/111rpm 296/310W 37.89/40.12kmph 22) 0.27km - 30(1:50/km) 144/146bpm [265b/km] 4cal 87/110rpm 144/299W 32.64/39.04kmph 23) 0.27km - 30(1:49/km) 143/147bpm [261b/km] 8cal 106/113rpm 294/310W 32.9/47.13kmph 24) 0.38km - 30(1:20/km) 146/148bpm [194b/km] 4cal 82/105rpm 145/300W 45.05/57.18kmph 25) 0.38km - 30(1:20/km) 144/148bpm [192b/km] 8cal 106/113rpm 293/309W 45.1/50.82kmph 26) 0.3km - 30(1:39/km) 146/149bpm [240b/km] 4cal 90/111rpm 141/299W 36.54/42.07kmph 27) 1.91km - 10:00(5:14/km) 125/141bpm [655b/km] 77cal 81/95rpm 135/140W 11.45/34.22kmph 28) 0.21km - 40(3:12/km) 130/142bpm [416b/km] 10cal 100/105rpm 273/283W 18.74/21.76kmph 29) 0.16km - 40(4:10/km) 142/144bpm [591b/km] 5cal 87/103rpm 142/269W 14.41/21.77kmph 30) 0.21km - 40(3:09/km) 138/144bpm [434b/km] 10cal 101/105rpm 271/285W 19.06/21.78kmph 31) 0.15km - 40(4:21/km) 144/145bpm [625b/km] 5cal 84/101rpm 140/279W 13.81/21.31kmph 32) 0.27km - 40(2:26/km) 140/147bpm [341b/km] 10cal 104/109rpm 273/284W 24.65/34.83kmph 33) 0.41km - 40(1:38/km) 143/148bpm [234b/km] 5cal 87/108rpm 141/270W 36.74/38.22kmph 34) 0.43km - 40(1:32/km) 139/146bpm [214b/km] 10cal 103/109rpm 272/284W 39.02/47.86kmph 35) 0.12km - 40(5:31/km) 145/147bpm [801b/km] 5cal 92/109rpm 140/273W 10.86/32.91kmph 36) 0.45km - 40(1:29/km) 141/148bpm [208b/km] 10cal 107/111rpm 273/286W 40.65/69.21kmph 37) 0.71km - 40(56/km) 147/149bpm [138b/km] 5cal 88/109rpm 141/274W 63.89/71.6kmph 38) 0.78km - 40(51/km) 145/151bpm [124b/km] 10cal 108/113rpm 275/287W 69.96/79.56kmph 39) 0.63km - 40(1:03/km) 148/152bpm [156b/km] 5cal 90/109rpm 140/267W 57.07/65.57kmph 40) 0.46km - 40(1:27/km) 144/150bpm [209b/km] 10cal 110/115rpm 273/288W 41.37/44.58kmph 41) 0.24km - 40(2:45/km) 149/152bpm [409b/km] 5cal 89/108rpm 142/270W 21.86/40.06kmph 42) 0.29km - 40(2:16/km) 146/151bpm [332b/km] 10cal 110/116rpm 274/285W 26.42/39.11kmph 43) 0.39km - 40(1:44/km) 149/153bpm [258b/km] 5cal 85/110rpm 140/273W 34.67/39.32kmph 44) 4.71km - 10:00(2:08/km) 132/143bpm [281b/km] 77cal 79/89rpm 135/142W 28.23/46.95kmph 45) 0.62km - 1:00(1:36/km) 139/149bpm [223b/km] 14cal 96/101rpm 257/265W 37.37/43.51kmph 46) 0.53km - 1:00(1:52/km) 143/150bpm [267b/km] 7cal 84/99rpm 139/256W 32.09/41.87kmph 47) 0.73km - 1:00(1:22/km) 141/151bpm [192b/km] 14cal 103/105rpm 255/262W 44.09/51.97kmph 48) 0.44km - 1:00(2:17/km) 144/152bpm [329b/km] 7cal 83/104rpm 138/252W 26.28/34.27kmph 49) 0.63km - 1:00(1:35/km) 143/151bpm [227b/km] 14cal 100/103rpm 255/265W 37.78/45.79kmph 50) 0.65km - 1:00(1:32/km) 145/153bpm [223b/km] 7cal 78/102rpm 139/254W 39.02/45.99kmph 51) 0.63km - 1:00(1:35/km) 146/153bpm [232b/km] 14cal 103/109rpm 256/265W 37.7/44.46kmph 52) 0.59km - 1:00(1:42/km) 147/154bpm [249b/km] 7cal 85/103rpm 138/255W 35.47/44.1kmph 53) 2.4km - 5:00(2:05/km) 128/140bpm [267b/km] 34cal 82/118rpm 120/141W 28.74/31.81kmph 54) 0.11km - 23(3:22/km) 124/126bpm [417b/km] 57/91rpm 96/463W 17.85/23.62kmph Add a comment
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Swim: outdoor pool
300m WU 10x100m 10x50m 16.4C 1) 0.05km - 48(16:02/km) 109/126bpm [1748b/km] 6cal 27/rpm 3.74/3.91kmph 2) 0.05km - 47(15:31/km) 103/126bpm [1599b/km] 6cal 28/rpm 3.87/4.11kmph 3) 0.05km - 46(15:12/km) 103/129bpm [1565b/km] 6cal 29/rpm 3.95/4.04kmph 4) 0.05km - 45(15:10/km) 112/131bpm [1698b/km] 6cal 29/rpm 3.96/4.04kmph 5) 0.1km - 1:40(16:36/km) 119/135bpm [1974b/km] 15cal 30/rpm 3.62/3.69kmph 6) 0.1km - 1:33(15:31/km) 122/139bpm [1893b/km] 15cal 32/rpm 3.87/4.02kmph 7) 0.1km - 1:41(16:49/km) 127/134bpm [2137b/km] 20cal 32/rpm 3.57/3.73kmph 8) 0.1km - 1:44(17:25/km) 127/132bpm [2211b/km] 20cal 30/rpm 3.45/3.56kmph 9) 0.1km - 1:38(16:19/km) 129/138bpm [2104b/km] 18cal 31/rpm 3.68/3.77kmph 10) 0.1km - 1:42(17:04/km) 129/134bpm [2202b/km] 20cal 31/rpm 3.51/3.93kmph 11) 0.1km - 1:44(17:15/km) 127/134bpm [2191b/km] 20cal 31/rpm 3.48/3.71kmph 12) 0.1km - 1:47(17:48/km) 129/137bpm [2296b/km] 21cal 30/rpm 3.37/3.57kmph 13) 0.1km - 1:42(16:59/km) 130/143bpm [2207b/km] 18cal 31/rpm 3.54/3.65kmph 14) 0.1km - 1:46(17:42/km) 135/140bpm [2389b/km] 23cal 31/rpm 3.39/3.56kmph 15) 0.05km - 46(15:17/km) 114/129bpm [1742b/km] 4cal 30/rpm 3.93/3.93kmph 16) 0.05km - 49(16:20/km) 130/137bpm [2124b/km] 9cal 31/rpm 3.67/3.76kmph 17) 0.05km - 49(16:28/km) 133/137bpm [2191b/km] 10cal 30/rpm 3.64/3.7kmph 18) 0.05km - 52(17:13/km) 131/134bpm [2255b/km] 10cal 30/rpm 3.48/3.66kmph 19) 0.05km - 52(17:25/km) 132/136bpm [2299b/km] 11cal 30/rpm 3.45/3.53kmph 20) 0.05km - 51(17:04/km) 130/137bpm [2219b/km] 10cal 30/rpm 3.51/3.79kmph 21) 0.05km - 51(17:00/km) 130/135bpm [2211b/km] 10cal 31/rpm 3.53/3.61kmph 22) 0.05km - 55(18:19/km) 126/132bpm [2308b/km] 9cal 28/rpm 3.28/3.41kmph 23) 0.05km - 52(17:17/km) 127/135bpm [2196b/km] 9cal 30/rpm 3.47/3.65kmph 24) 0.05km - 52(17:12/km) 128/135bpm [2201b/km] 10cal 30/rpm 3.49/3.69kmph 25) 0.1km - 1:54(19:01/km) 119/132bpm [2263b/km] 13cal 28/rpm 3.15/3.5kmph Add a comment
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To Cricketers
1) 0.43km - 5:54(13:38/km) 94/113bpm [1281b/km] 28cal 4.4/5.41kmph 2) 1km - 12:31(12:31/km) 94/104bpm [1176b/km] 81cal 4.8/6.25kmph 3) 1km - 11:56(11:56/km) 83/97bpm [990b/km] 59cal 5.03/6.35kmph 4) 1km - 14:57(14:57/km) 93/110bpm [1390b/km] 73cal 4.01/5.75kmph 5) 1km - 13:25(13:25/km) 96/130bpm [1288b/km] 69cal 4.47/6.35kmph 6) 1km - 11:59(11:59/km) 92/129bpm [1103b/km] 79cal 5/6.05kmph 7) 1km - 12:11(12:11/km) 89/100bpm [1085b/km] 58cal 4.92/6.08kmph 8) 0.87km - 12:42(14:40/km) 96/124bpm [1407b/km] 69cal 4.09/5.78kmph Add a comment
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Bike: Wendover - not the advertised route... bit dampn breezy
Despite shitty weather etc it was nice to get out - at least not cold Bit of an undulating route - that made me work... rim brakes are crap in the wet... 1) 5km - 12:17(2:27/km) 135/152bpm [332b/km] 149cal 79/115rpm 203/434W 24.41/40.18kmph 2) 5km - 11:36(2:19/km) 133/145bpm [309b/km] 115cal 77/138rpm 188/519W 25.87/64.39kmph 3) 5km - 13:30(2:42/km) 130/158bpm [351b/km] 136cal 74/102rpm 190/415W 22.23/34.16kmph 4) 5km - 10:52(2:10/km) 136/156bpm [295b/km] 114cal 79/110rpm 178/402W 27.62/55.83kmph 5) 5km - 10:42(2:08/km) 136/147bpm [291b/km] 111cal 83/122rpm 165/307W 28.03/43.5kmph 6) 5km - 10:15(2:03/km) 130/153bpm [267b/km] 87cal 80/117rpm 164/385W 29.25/46.19kmph 7) 5km - 10:38(2:08/km) 130/154bpm [277b/km] 108cal 74/109rpm 200/450W 28.21/53.17kmph 8) 5km - 11:49(2:22/km) 128/150bpm [303b/km] 116cal 75/150rpm 195/567W 25.38/53.31kmph 9) 5km - 8:53(1:47/km) 139/145bpm [247b/km] 100cal 83/108rpm 173/354W 33.75/49.78kmph 10) 5km - 10:14(2:03/km) 136/149bpm [278b/km] 101cal 83/103rpm 178/472W 29.32/36.71kmph 11) 3.75km - 7:24(1:59/km) 140/151bpm [277b/km] 78cal 81/107rpm 192/504W 30.36/45.31kmph Add a comment
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Swim:2.1k/42x50m@ Inspire
500m mixed, 5x100m, 500m, 500m, 100m 1) 0.1km - 1:47(17:53/km) 2) 0km - 1(0/km) 3) 0.2km - 3:55(19:33/km) 40cal 31/rpm 3.07/3.23kmph 4) 0.05km - 2:04(41:29/km) 10cal 39/rpm 1.45/1.45kmph 5) 0.15km - 2:00(13:22/km) 30cal 23/rpm 4.49/5.94kmph 6) 0.1km - 1:46(17:44/km) 20cal 30/rpm 3.38/3.51kmph 7) 0.1km - 1:47(17:49/km) 20cal 29/rpm 3.37/3.4kmph 8) 0.1km - 1:45(17:33/km) 20cal 30/rpm 3.42/3.43kmph 9) 0.1km - 1:51(18:26/km) 20cal 28/rpm 3.25/3.39kmph 10) 0.1km - 1:51(18:27/km) 20cal 29/rpm 3.25/3.38kmph 11) 0.5km - 10:48(21:36/km) 100cal 30/rpm 2.78/2.98kmph 12) 0.5km - 10:34(21:08/km) 100cal 30/rpm 2.84/3.01kmph 13) 0.1km - 1:44(17:18/km) 20cal 29/rpm 3.47/3.54kmph Add a comment
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