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Planning 2017 running, hope to get injury free and run/bike/swim loads.probably should do more strength training.
Race Standard
Silver (70)
Achievements
Races
112
Miles
6419
Miles
362
Miles
9506
WAVA
72.29%
Mile
5:59
5k
19:30
5M
33:45
10k
41:18
10M
1:08:37
Half
1:33:24
20M
2:33:55
Mara
3:38:32
20k
38:12
400m
4:53
1500m
23:42
Current Status
pending... running and managing aches, niggles.
Planned Races
| 30 Aug 17 | Affinity Water Hatfield 5k series 1 |
| 03 Sep 17 | Dunstable Downs Challenge 20 |
Groups
This user is a member of 1500 in 2017, Conquercise Game, FE Tri Kit, Fetch Social Runs, FetchPoint Game, GPS Users, Hertfordshire Runners, MK Marathon, MK Marathon Fetchpoint, Project Joker, Sub-20 5k, UTMOSTMember of the Month
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| Dist | Race | Best | Pace | WAVA | Races | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 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 | 42 | 20:59 | 19:30 | 19:46 | 20:07 | 19:46 | |
| 5mi | luton AC summer road series5mi | 38:21 | 7:40 | 59.72 | 1 | 38:21 | |||||
| 10km | Watford Autumn 10K10km | 41:18 | 6:39 | 72.01 | 24 | 53:11 | 46:15 | 42:22 | 42:32 | 41:18 | 41:38 |
| 10mi | Fred Hughes 1010mi | 1:08:37 | 6:52 | 69.94 | 8 | 1:18:33 | 1:09:46 | 1:08:37 | 1:10:31 | 1:09:38 | |
| 13.1mi | St Neots Riverside Half Marathon13.1mi | 1:33:24 | 7:08 | 69.32 | 4 | 1:34:29 | 1:33:53 | 1:33:24 | |||
| 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 | 2 | 2:11:31 | 2:07:30 | ||||
| 20mi | Gade Valley Harriers VLM Training run #320mi | 2:33:55 | 7:42 | 65.32 | 2 | 2:39:10 | 2:33:55 | ||||
| 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2017 | 166 | 138 | 171 | 143 | 62 | 125 | 137 | 73 | 0 | 0 | 0 | 0 | 1014 |
| 2017 | 223 | 104 | 199 | 212 | 485 | 206 | 216 | 170 | 0 | 0 | 0 | 0 | 1816 |
| 2017 | 7.4 | 9 | 8.6 | 10.1 | 12.8 | 9.4 | 11 | 5.9 | 0 | 0 | 0 | 0 | 74.1 |
| 2016 | 156 | 141 | 85 | 94 | 122 | 68 | 151 | 126 | 63 | 74 | 131 | 109 | 1320 |
| 2016 | 114 | 154 | 238 | 153 | 360 | 434 | 293 | 218 | 574 | 482 | 299 | 260 | 3577 |
| 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 |
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Wed 26th Jul
Jul 26
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Thu 27th Jul
Jul 27
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Fri 28th Jul
Jul 28
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Sat 29th Jul
Jul 29
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Sun 30th Jul
Jul 30
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Mon 31st Jul
Jul 31
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Tue 1st Aug
Aug 1
|
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10km,
51:57 Running - Trail Run
Split Summary
=== 1) 1km - 5:15(5:15/km) 120/130bpm 53cal 11.45/16.42kmph 2) 1km - 4:55(4:55/km) 133/136bpm 58cal 12.22/13.89kmph 3) 1km - 4:52(4:52/km) 134/137bpm 56cal 12.32/16.89kmph 4) 1km - 5:07(5:07/km) 138/146bpm 58cal 11.73/13.87kmph 5) 1km - 6:34(6:34/km) 142/158bpm 75cal 9.13/12.95kmph 6) 1km - 5:50(5:50/km) 130/147bpm 53cal 10.28/14.36kmph 7) 1km - 5:12(5:12/km) 139/143bpm 60cal 11.55/14.01kmph 8) 1km - 4:40(4:40/km) 140/159bpm 48cal 12.84/16.64kmph 9) 1km - 4:29(4:29/km) 148/155bpm 56cal 13.37/15.12kmph 10) 1km - 4:56(4:56/km) 146/157bpm 57cal 12.18/16.29kmph 11) 0.03km - 7(4:42/km) 148/149bpm 1cal 12.77/13.27kmph  Add a comment |
38.2km,
1:12:57 Cycling - Road Biking
Brooklands & McLaren - nice tailwind on way back pushed it along Thorpe Lea Road
Split Summary === 1) 1km - 1:55(1:55/km) 116/123bpm 18cal 77/90rpm 31.21/35.28kmph 2) 1km - 1:46(1:46/km) 122/126bpm 21cal 74/82rpm 33.86/36.28kmph 3) 1km - 1:53(1:53/km) 129/131bpm 24cal 76/81rpm 31.96/34.34kmph 4) 1km - 1:49(1:49/km) 130/131bpm 24cal 78/89rpm 32.9/35.01kmph 5) 1km - 2:00(2:00/km) 135/141bpm 26cal 81/97rpm 29.98/39.52kmph 6) 1km - 1:49(1:49/km) 126/134bpm 21cal 79/90rpm 33.13/39.02kmph 7) 1km - 1:54(1:54/km) 125/129bpm 21cal 75/92rpm 31.6/36.28kmph 8) 1km - 2:09(2:09/km) 125/131bpm 23cal 76/100rpm 27.91/36.97kmph 9) 1km - 1:51(1:51/km) 136/146bpm 24cal 83/105rpm 32.53/45.32kmph 10) 1km - 1:45(1:45/km) 130/132bpm 21cal 82/93rpm 34.35/38.44kmph 11) 1km - 2:04(2:04/km) 127/145bpm 23cal 72/92rpm 29.02/38.44kmph 12) 1km - 2:04(2:04/km) 144/149bpm 28cal 84/96rpm 28.92/41.54kmph 13) 1km - 1:41(1:41/km) 129/138bpm 19cal 71/93rpm 35.81/45.72kmph 14) 1km - 1:50(1:50/km) 131/133bpm 22cal 73/97rpm 32.81/43.17kmph 15) 1km - 1:53(1:53/km) 128/131bpm 20cal 86/102rpm 31.76/41.77kmph 16) 1km - 1:56(1:56/km) 134/142bpm 23cal 78/105rpm 31.14/40.45kmph 17) 1km - 2:13(2:13/km) 129/137bpm 23cal 66/100rpm 27.15/35.61kmph 18) 1km - 2:02(2:02/km) 127/135bpm 19cal 79/99rpm 29.42/38.83kmph 19) 1km - 2:02(2:02/km) 135/140bpm 25cal 80/102rpm 29.57/50.83kmph 20) 1km - 1:41(1:41/km) 135/140bpm 21cal 79/102rpm 35.78/48.9kmph 21) 1km - 2:17(2:17/km) 131/144bpm 25cal 75/109rpm 26.36/38.73kmph 22) 1km - 2:07(2:07/km) 125/145bpm 16cal 61/95rpm 28.46/37.33kmph 23) 1km - 1:56(1:56/km) 134/137bpm 23cal 75/96rpm 31.04/36.45kmph 24) 1km - 1:33(1:33/km) 133/137bpm 17cal 79/99rpm 38.74/53.1kmph 25) 1km - 1:53(1:53/km) 144/152bpm 25cal 82/91rpm 31.72/39.02kmph 26) 1km - 1:53(1:53/km) 145/151bpm 25cal 75/104rpm 31.72/59.28kmph 27) 1km - 2:14(2:14/km) 120/141bpm 12cal 59/105rpm 26.95/43.29kmph 28) 1km - 1:36(1:36/km) 124/132bpm 12cal 73/95rpm 37.38/44.41kmph 29) 1km - 2:15(2:15/km) 131/146bpm 21cal 68/92rpm 26.64/41.65kmph 30) 1km - 2:01(2:01/km) 137/148bpm 25cal 76/95rpm 29.77/35.28kmph 31) 1km - 1:54(1:54/km) 126/136bpm 15cal 74/95rpm 31.67/38.64kmph 32) 1km - 1:52(1:52/km) 127/130bpm 15cal 74/98rpm 32/42.93kmph 33) 1km - 1:43(1:43/km) 133/138bpm 18cal 82/103rpm 34.97/47.7kmph 34) 1km - 2:11(2:11/km) 123/151bpm 13cal 58/97rpm 27.42/46.83kmph 35) 1km - 1:25(1:25/km) 156/157bpm 21cal 87/93rpm 42.11/45.72kmph 36) 1km - 1:42(1:42/km) 156/159bpm 25cal 72/89rpm 35.41/40.45kmph 37) 1km - 1:37(1:37/km) 147/159bpm 21cal 84/98rpm 37.09/44.15kmph 38) 1km - 2:13(2:13/km) 139/158bpm 21cal 66/126rpm 27.06/44.54kmph 39) 0.19km - 19(1:38/km) 146/148bpm 3cal 56/108rpm 36.71/46.83kmph Add a comment
0km,
1:00:00Cross-Training - Yoga
Split Summary
=== 1) 0km - 1:00:00(/km) 179cal Add a comment |
3km,
57:24 Swimming - Pool
3k/60x50m swim @ Inspire Good time - one of my best
usual set 500m, 500m drills, 2x500m, 5x100m 500m mixed CD Split Summary === 1) 0.5km - 9:36(19:13/km) 108cal 30/31rpm 3.13/3.46kmph 2) 0.5km - 9:11(18:22/km) 108cal 31/33rpm 3.28/3.51kmph 3) 0.5km - 9:44(19:27/km) 108cal 32/33rpm 3.09/3.39kmph 4) 0.5km - 10:04(20:07/km) 108cal 32/33rpm 2.99/3.24kmph 5) 0.1km - 1:40(16:41/km) 21cal 34/34rpm 3.61/3.66kmph 6) 0.1km - 1:38(16:22/km) 21cal 34/35rpm 3.68/3.69kmph 7) 0.1km - 1:40(16:42/km) 21cal 34/35rpm 3.6/3.68kmph 8) 0.1km - 1:42(17:02/km) 21cal 35/36rpm 3.54/3.68kmph 9) 0.1km - 1:43(17:10/km) 21cal 34/35rpm 3.58/3.64kmph 10) 0.5km - 10:26(20:51/km) 108cal 36/42rpm 2.89/3.03kmph Add a comment
14.6km,
26:12Cycling - Road Biking
sun, rain, wind, burning legs
Split Summary === 1) 1km - 1:50(1:50/km) 120/134bpm 18cal 83/93rpm 32.77/38.44kmph 2) 1km - 1:46(1:46/km) 135/137bpm 23cal 79/96rpm 33.9/41.54kmph 3) 1km - 2:00(2:00/km) 135/138bpm 27cal 71/89rpm 29.92/42.34kmph 4) 1km - 1:44(1:44/km) 141/143bpm 24cal 84/94rpm 34.46/37.33kmph 5) 1km - 1:51(1:51/km) 139/144bpm 24cal 75/95rpm 32.55/36.97kmph 6) 1km - 1:52(1:52/km) 144/150bpm 26cal 79/95rpm 32.22/41.99kmph 7) 1km - 1:48(1:48/km) 144/151bpm 24cal 76/98rpm 33.19/40.88kmph 8) 1km - 1:50(1:50/km) 147/149bpm 25cal 75/91rpm 32.74/38.44kmph 9) 1km - 1:48(1:48/km) 146/151bpm 25cal 81/99rpm 33.29/37.88kmph 10) 1km - 1:48(1:48/km) 144/152bpm 24cal 82/100rpm 33.19/43.17kmph 11) 1km - 1:32(1:32/km) 153/155bpm 21cal 82/92rpm 39.3/49.22kmph 12) 1km - 1:40(1:40/km) 153/157bpm 23cal 90/102rpm 36.13/42.45kmph 13) 1km - 1:29(1:29/km) 159/160bpm 22cal 89/95rpm 40.24/42.69kmph 14) 1km - 1:38(1:38/km) 161/165bpm 25cal 81/105rpm 36.67/44.41kmph 15) 0.64km - 1:35(2:28/km) 143/155bpm 19cal 66/122rpm 24.37/40.24kmph Add a comment |
21.5km,
1:53:34 Running - Long Run
Heartwood park run sandwich w Arrows Split Summary
=== 1) 1km - 5:07(5:07/km) 128/136bpm 63cal 11.74/16.96kmph 2) 1km - 4:54(4:54/km) 135/139bpm 64cal 12.25/14.44kmph 3) 1km - 5:08(5:08/km) 136/147bpm 63cal 11.69/14.58kmph 4) 1km - 4:50(4:50/km) 142/149bpm 63cal 12.41/15.34kmph 5) 1km - 5:22(5:22/km) 131/146bpm 59cal 11.19/15.15kmph 6) 1km - 5:45(5:45/km) 134/143bpm 69cal 10.43/12kmph 7) 1km - 5:55(5:55/km) 133/143bpm 67cal 10.13/13.05kmph 8) 1km - 6:00(6:00/km) 131/144bpm 62cal 10/12.31kmph 9) 1km - 5:45(5:45/km) 131/140bpm 60cal 10.42/16.02kmph 10) 1km - 5:02(5:02/km) 133/150bpm 54cal 11.92/16.18kmph 11) 1km - 4:18(4:18/km) 151/154bpm 61cal 13.96/17.5kmph 12) 1km - 4:12(4:12/km) 154/159bpm 61cal 14.31/18.77kmph 13) 1km - 4:45(4:45/km) 161/164bpm 72cal 12.62/14.21kmph 14) 1km - 4:06(4:06/km) 161/163bpm 62cal 14.63/17.11kmph 15) 1km - 5:42(5:42/km) 139/165bpm 67cal 10.51/17.2kmph 16) 1km - 5:51(5:51/km) 132/139bpm 63cal 10.25/12.98kmph 17) 1km - 6:01(6:01/km) 134/149bpm 63cal 9.97/12.24kmph 18) 1km - 5:55(5:55/km) 132/145bpm 60cal 10.13/12.41kmph 19) 1km - 5:28(5:28/km) 139/142bpm 67cal 10.97/12.97kmph 20) 1km - 5:37(5:37/km) 137/143bpm 63cal 10.68/15.77kmph 21) 1km - 5:18(5:18/km) 145/151bpm 69cal 11.33/13.49kmph 22) 0.54km - 2:32(4:43/km) 152/157bpm 36cal 12.72/17.61kmph Add a comment |
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|
11.6km,
57:11 Running - Intervals
Split Summary
=== 1) 1km - 5:28(5:28/km) 120/128bpm 58cal 10.98/40.68kmph 2) 1km - 5:04(5:04/km) 134/145bpm 60cal 11.84/13.71kmph 3) 1km - 4:51(4:51/km) 135/149bpm 60cal 12.37/17.6kmph 4) 1km - 4:33(4:33/km) 141/155bpm 57cal 13.19/18.57kmph 5) 1km - 5:04(5:04/km) 143/156bpm 65cal 11.85/19.47kmph 6) 1km - 4:38(4:38/km) 139/156bpm 53cal 12.93/18.09kmph 7) 1km - 4:58(4:58/km) 145/157bpm 64cal 12.08/18.86kmph 8) 1km - 4:50(4:50/km) 141/155bpm 55cal 12.41/16.81kmph 9) 1km - 5:07(5:07/km) 144/159bpm 61cal 11.72/18.25kmph 10) 1km - 4:42(4:42/km) 143/160bpm 60cal 12.76/17.23kmph 11) 1km - 4:56(4:56/km) 146/163bpm 65cal 12.18/17.42kmph 12) 0.59km - 3:00(5:05/km) 142/158bpm 33cal 11.8/19.47kmph Add a comment
0km,
1:03:04Cross-Training - Yoga
Split Summary
=== 1) 0.38km - 1:03:04(2:45:01/km) 60/81bpm 64cal 0.36/4.1kmph Add a comment |
52.3km,
1:43:46 Cycling - Road Biking
Long ride (for a work morning) - Ripley & Send
used some of the ride London 100 roads - would be nice when the roads were closed Split Summary === 1) 1km - 1:57(1:57/km) 112/121bpm 18cal 78/89rpm 30.78/33.23kmph 2) 1km - 1:54(1:54/km) 122/124bpm 23cal 75/81rpm 31.64/34.19kmph 3) 1km - 1:55(1:55/km) 123/126bpm 25cal 70/83rpm 31.28/34.65kmph 4) 1km - 1:49(1:49/km) 128/134bpm 23cal 77/87rpm 33.15/36.97kmph 5) 1km - 1:53(1:53/km) 132/136bpm 26cal 80/95rpm 31.89/37.33kmph 6) 1km - 1:48(1:48/km) 127/142bpm 22cal 83/95rpm 33.34/37.51kmph 7) 1km - 1:44(1:44/km) 134/146bpm 22cal 69/95rpm 34.59/43.17kmph 8) 1km - 1:50(1:50/km) 125/126bpm 22cal 77/93rpm 32.66/37.69kmph 9) 1km - 1:50(1:50/km) 128/133bpm 23cal 79/92rpm 32.86/38.44kmph 10) 1km - 2:02(2:02/km) 137/142bpm 28cal 80/97rpm 29.39/35.77kmph 11) 1km - 1:55(1:55/km) 137/141bpm 27cal 82/96rpm 31.38/37.69kmph 12) 1km - 2:14(2:14/km) 125/138bpm 23cal 73/102rpm 26.77/42.45kmph 13) 1km - 2:25(2:25/km) 127/141bpm 24cal 66/101rpm 24.86/34.65kmph 14) 1km - 1:54(1:54/km) 124/129bpm 19cal 74/97rpm 31.71/50.01kmph 15) 1km - 1:37(1:37/km) 122/130bpm 16cal 73/91rpm 37.24/57.24kmph 16) 1km - 2:02(2:02/km) 122/127bpm 18cal 71/105rpm 29.51/36.97kmph 17) 1km - 1:53(1:53/km) 128/147bpm 21cal 75/92rpm 31.75/38.64kmph 18) 1km - 1:43(1:43/km) 139/147bpm 24cal 82/97rpm 34.79/44.92kmph 19) 1km - 2:04(2:04/km) 129/133bpm 24cal 76/90rpm 29.15/33.45kmph 20) 1km - 2:18(2:18/km) 124/133bpm 22cal 63/97rpm 26.08/40.88kmph 21) 1km - 2:02(2:02/km) 118/125bpm 13cal 73/98rpm 29.58/38.83kmph 22) 1km - 2:46(2:46/km) 114/124bpm 16cal 57/97rpm 21.64/34.34kmph 23) 1km - 2:06(2:06/km) 126/128bpm 22cal 82/93rpm 28.66/35.28kmph 24) 1km - 1:56(1:56/km) 123/132bpm 17cal 73/104rpm 31.09/42.22kmph 25) 1km - 2:05(2:05/km) 119/125bpm 15cal 69/110rpm 28.81/35.44kmph 26) 1km - 1:59(1:59/km) 122/124bpm 17cal 78/90rpm 30.21/37.15kmph 27) 1km - 2:29(2:29/km) 116/126bpm 16cal 64/91rpm 24.2/31.67kmph 28) 1km - 2:06(2:06/km) 129/138bpm 23cal 77/106rpm 28.57/40.67kmph 29) 1km - 2:40(2:40/km) 129/134bpm 30cal 74/88rpm 22.55/30.78kmph 30) 1km - 1:51(1:51/km) 118/126bpm 12cal 75/95rpm 32.58/43.17kmph 31) 1km - 2:02(2:02/km) 127/133bpm 20cal 76/96rpm 29.47/39.02kmph 32) 1km - 2:43(2:43/km) 114/133bpm 14cal 54/103rpm 22.15/36.79kmph 33) 1km - 1:30(1:30/km) 119/126bpm 10cal 82/106rpm 40.06/52.38kmph 34) 1km - 1:58(1:58/km) 117/126bpm 12cal 80/97rpm 30.41/36.97kmph 35) 1km - 1:50(1:50/km) 123/127bpm 16cal 82/91rpm 32.78/37.51kmph 36) 1km - 1:59(1:59/km) 123/128bpm 16cal 73/94rpm 30.38/35.44kmph 37) 1km - 2:17(2:17/km) 133/141bpm 27cal 71/91rpm 26.35/34.34kmph 38) 1km - 2:07(2:07/km) 125/139bpm 17cal 67/100rpm 28.44/47.4kmph 39) 1km - 2:08(2:08/km) 114/129bpm 12cal 66/98rpm 28.05/45.32kmph 40) 1km - 1:49(1:49/km) 126/133bpm 16cal 83/101rpm 33.01/42.77kmph 41) 1km - 1:33(1:33/km) 128/145bpm 14cal 73/93rpm 38.53/42.57kmph 42) 1km - 2:03(2:03/km) 147/151bpm 30cal 79/95rpm 29.32/37.88kmph 43) 1km - 2:25(2:25/km) 124/146bpm 20cal 55/113rpm 24.77/39.63kmph 44) 1km - 1:52(1:52/km) 117/127bpm 10cal 70/101rpm 32.18/49.06kmph 45) 1km - 2:03(2:03/km) 116/127bpm 10cal 72/100rpm 29.3/39.42kmph 46) 1km - 1:51(1:51/km) 125/134bpm 16cal 82/101rpm 32.37/42.93kmph 47) 1km - 1:44(1:44/km) 130/134bpm 20cal 76/103rpm 34.52/44.03kmph 48) 1km - 1:38(1:38/km) 135/138bpm 20cal 89/103rpm 36.79/47.4kmph 49) 1km - 1:41(1:41/km) 135/139bpm 21cal 83/91rpm 35.7/39.83kmph 50) 1km - 1:34(1:34/km) 146/151bpm 22cal 85/92rpm 38.28/41.99kmph 51) 1km - 1:30(1:30/km) 153/155bpm 22cal 89/95rpm 40/43.9kmph 52) 1km - 2:17(2:17/km) 138/153bpm 23cal 66/118rpm 26.24/40.45kmph 53) 0.25km - 28(1:49/km) 130/131bpm 4cal 71/130rpm 32.91/47.99kmph Add a comment
10.4km,
58:36Running - Recovery Run
Split Summary
=== 1) 1km - 5:37(5:37/km) 140/151bpm 41cal 10.69/13.9kmph 2) 1km - 5:32(5:32/km) 129/152bpm 69cal 10.85/13.05kmph 3) 1km - 5:08(5:08/km) 124/131bpm 59cal 11.68/13.53kmph 4) 1km - 5:47(5:47/km) 120/132bpm 58cal 10.38/13.04kmph 5) 1km - 7:15(7:15/km) 128/150bpm 76cal 8.28/14.9kmph 6) 1km - 6:05(6:05/km) 125/135bpm 61cal 9.87/15.89kmph 7) 1km - 5:40(5:40/km) 131/148bpm 64cal 10.6/20.67kmph 8) 1km - 5:04(5:04/km) 137/141bpm 67cal 11.84/13.29kmph 9) 1km - 5:16(5:16/km) 133/139bpm 60cal 11.38/13.62kmph 10) 1km - 5:05(5:05/km) 136/140bpm 62cal 11.81/15.35kmph 11) 0.39km - 2:08(5:31/km) 127/137bpm 18cal 10.88/13.38kmph Add a comment |
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Wed 2nd Aug
Aug 2
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Thu 3rd Aug
Aug 3
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Fri 4th Aug
Aug 4
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Sat 5th Aug
Aug 5
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Sun 6th Aug
Aug 6
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Mon 7th Aug
Aug 7
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Tue 8th Aug
Aug 8
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36.5km,
1:13:14 Cycling - Road Biking
Bike: The morning after the leg massage the night before - featuring more red lights than Amsterdam & headwind
>9mins waiting at lights!!! WTF Split Summary === 1) 1km - 2:01(2:01/km) 116/124bpm 21cal 78/108rpm 29.73/33.02kmph 2) 1km - 2:00(2:00/km) 124/126bpm 26cal 76/84rpm 29.93/32.74kmph 3) 1km - 2:04(2:04/km) 128/131bpm 28cal 71/84rpm 29.03/34.34kmph 4) 1km - 1:59(1:59/km) 121/141bpm 22cal 77/97rpm 30.32/38.06kmph 5) 1km - 1:54(1:54/km) 139/149bpm 27cal 74/97rpm 31.51/38.73kmph 6) 1km - 2:06(2:06/km) 125/134bpm 25cal 71/109rpm 28.56/38.25kmph 7) 1km - 2:21(2:21/km) 122/131bpm 25cal 71/105rpm 25.57/41.32kmph 8) 1km - 2:20(2:20/km) 124/139bpm 24cal 74/101rpm 25.79/34.5kmph 9) 1km - 2:17(2:17/km) 121/132bpm 21cal 73/100rpm 26.22/34.65kmph 10) 1km - 1:53(1:53/km) 129/136bpm 21cal 87/101rpm 31.96/41.77kmph 11) 1km - 1:52(1:52/km) 134/137bpm 25cal 81/95rpm 32.26/35.44kmph 12) 1km - 2:02(2:02/km) 132/137bpm 26cal 70/99rpm 29.45/34.96kmph 13) 1km - 2:12(2:12/km) 123/133bpm 21cal 68/104rpm 27.25/37.21kmph 14) 1km - 1:42(1:42/km) 143/149bpm 23cal 86/104rpm 35.43/45.99kmph 15) 1km - 2:09(2:09/km) 136/148bpm 25cal 67/97rpm 27.9/37.51kmph 16) 1km - 2:02(2:02/km) 130/134bpm 24cal 80/88rpm 29.57/32.53kmph 17) 1km - 1:52(1:52/km) 137/139bpm 25cal 83/107rpm 32.05/52.21kmph 18) 1km - 1:41(1:41/km) 135/137bpm 22cal 78/97rpm 35.57/47.11kmph 19) 1km - 2:07(2:07/km) 138/149bpm 27cal 75/99rpm 28.31/38.25kmph 20) 1km - 2:04(2:04/km) 126/148bpm 17cal 63/100rpm 29.09/45.18kmph 21) 1km - 1:52(1:52/km) 136/139bpm 25cal 78/90rpm 32/35.77kmph 22) 1km - 1:31(1:31/km) 143/149bpm 21cal 87/104rpm 39.72/47.84kmph 23) 1km - 1:53(1:53/km) 153/154bpm 28cal 84/96rpm 31.8/45.99kmph 24) 1km - 2:02(2:02/km) 140/152bpm 26cal 62/99rpm 29.55/42.57kmph 25) 1km - 1:57(1:57/km) 116/126bpm 11cal 72/101rpm 30.73/42.34kmph 26) 1km - 2:03(2:03/km) 119/132bpm 13cal 68/106rpm 29.2/44.03kmph 27) 1km - 2:23(2:23/km) 135/149bpm 26cal 70/97rpm 25.24/35.28kmph 28) 1km - 2:01(2:01/km) 130/134bpm 22cal 83/97rpm 29.73/37.69kmph 29) 1km - 1:49(1:49/km) 128/132bpm 19cal 83/102rpm 33.15/43.41kmph 30) 1km - 2:07(2:07/km) 130/134bpm 24cal 77/95rpm 28.4/43.17kmph 31) 1km - 2:18(2:18/km) 130/143bpm 23cal 71/103rpm 26.12/38.25kmph 32) 1km - 1:23(1:23/km) 138/141bpm 18cal 85/110rpm 43.22/60.36kmph 33) 1km - 1:43(1:43/km) 141/146bpm 23cal 79/88rpm 35.11/39.02kmph 34) 1km - 2:05(2:05/km) 143/148bpm 28cal 74/92rpm 28.89/40.24kmph 35) 1km - 2:17(2:17/km) 124/140bpm 17cal 69/98rpm 26.33/34.8kmph 36) 1km - 2:18(2:18/km) 127/142bpm 21cal 67/102rpm 26.08/36.79kmph 37) 0.45km - 56(2:05/km) 124/135bpm 6cal 86/116rpm 28.77/42.45kmph Add a comment |
13km,
1:04:49 Running - Hill Work
Hill work: sun! + wind - 3.5k WU, 1 full + 5 half Tite Hills, 3.5 k return, bit faster with the wind
HArd work to get going! Seem to be slightly out on my turn around points on the segments.. Split Summary === 1) 1km - 5:13(5:13/km) 120/131bpm 61cal 11.49/14.37kmph 2) 1km - 5:07(5:07/km) 131/133bpm 69cal 11.74/14.11kmph 3) 1km - 4:49(4:49/km) 134/140bpm 66cal 12.45/34.94kmph 4) 1km - 5:12(5:12/km) 139/149bpm 69cal 11.53/15.47kmph 5) 1km - 5:13(5:13/km) 146/156bpm 76cal 11.52/15kmph 6) 1km - 4:56(4:56/km) 137/159bpm 62cal 12.16/16.13kmph 7) 1km - 5:12(5:12/km) 139/163bpm 61cal 11.56/16.82kmph 8) 1km - 5:12(5:12/km) 143/165bpm 64cal 11.55/14.77kmph 9) 1km - 4:51(4:51/km) 138/165bpm 55cal 12.37/16.74kmph 10) 1km - 4:54(4:54/km) 134/147bpm 50cal 12.26/15.57kmph 11) 1km - 4:47(4:47/km) 148/150bpm 69cal 12.56/19.44kmph 12) 1km - 4:21(4:21/km) 156/160bpm 66cal 13.78/16.72kmph 13) 1km - 4:56(4:56/km) 154/161bpm 74cal 12.14/14.37kmph 14) 0.02km - 7(6:31/km) 153/154bpm 1cal 9.2/11.9kmph Add a comment
0km,
59:05Cross-Training - Yoga
Split Summary
=== 1) 0.29km - 59:05(3:22:22/km) 69/99bpm 89cal 0.3/4.28kmph Add a comment |
3km,
58:40 Swimming - Pool
3k 60x50m Swim @ inspire - OK
500m, 500m drills, 1k, 5x100 (last one was 2x50m), 500m mixed Split Summary === 1) 0.5km - 9:42(19:24/km) 108cal 30/32rpm 3.1/3.38kmph 2) 0.5km - 9:17(18:35/km) 108cal 31/34rpm 3.24/3.56kmph 3) 1km - 21:04(21:04/km) 217cal 31/33rpm 2.85/3.26kmph 4) 0.1km - 1:42(17:00/km) 21cal 33/34rpm 3.54/3.6kmph 5) 0.1km - 1:39(16:35/km) 21cal 33/34rpm 3.63/3.66kmph 6) 0.1km - 1:44(17:16/km) 21cal 33/34rpm 3.49/3.56kmph 7) 0.1km - 1:42(16:56/km) 21cal 34/34rpm 3.56/3.61kmph 8) 0.1km - 1:36(15:59/km) 21cal 33/33rpm 3.77/3.82kmph 9) 0.5km - 10:13(20:27/km) 108cal 36/44rpm 2.94/3.21kmph Add a comment
16.2km,
28:31Cycling - Road Biking
Split Summary
=== 1) 1km - 2:15(2:15/km) 116/133bpm 23cal 65/99rpm 26.74/38.16kmph 2) 1km - 1:41(1:41/km) 139/143bpm 24cal 79/84rpm 35.65/37.69kmph 3) 1km - 1:44(1:44/km) 143/145bpm 24cal 77/81rpm 34.76/37.33kmph 4) 1km - 1:39(1:39/km) 145/147bpm 24cal 80/86rpm 36.47/39.22kmph 5) 1km - 1:40(1:40/km) 144/146bpm 24cal 78/97rpm 36.14/42.69kmph 6) 1km - 1:36(1:36/km) 148/150bpm 23cal 84/99rpm 37.32/44.92kmph 7) 1km - 1:33(1:33/km) 151/154bpm 22cal 85/92rpm 38.91/41.77kmph 8) 1km - 1:48(1:48/km) 149/154bpm 26cal 79/97rpm 33.42/44.66kmph 9) 1km - 1:46(1:46/km) 150/151bpm 26cal 79/92rpm 33.94/36.28kmph 10) 1km - 1:58(1:58/km) 143/151bpm 26cal 73/105rpm 30.54/43.41kmph 11) 1km - 1:43(1:43/km) 149/151bpm 25cal 76/83rpm 35/37.88kmph 12) 1km - 1:56(1:56/km) 147/151bpm 28cal 74/97rpm 31.1/37.51kmph 13) 1km - 1:37(1:37/km) 154/155bpm 24cal 83/94rpm 37.23/39.02kmph 14) 1km - 1:39(1:39/km) 153/154bpm 24cal 79/88rpm 36.41/40.24kmph 15) 1km - 1:33(1:33/km) 157/160bpm 23cal 85/93rpm 38.71/42.45kmph 16) 1km - 2:06(2:06/km) 153/161bpm 31cal 63/112rpm 28.59/38.83kmph 17) 0.19km - 20(1:43/km) 145/145bpm 4cal 87/97rpm 34.86/33.3kmph Add a comment |
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32.3km,
1:04:50 Cycling - Road Biking
Flanders cobble
Split Summary === 1) 1km - 2:28(2:28/km) 105/120bpm 19cal 65/95rpm 24.29/35.77kmph 2) 1km - 2:18(2:18/km) 115/127bpm 22cal 64/102rpm 26.02/34.65kmph 3) 1km - 1:56(1:56/km) 126/131bpm 24cal 68/94rpm 31.02/36.45kmph 4) 1km - 1:58(1:58/km) 128/139bpm 23cal 73/91rpm 30.52/39.63kmph 5) 1km - 1:41(1:41/km) 141/143bpm 24cal 85/91rpm 35.47/37.51kmph 6) 1km - 1:48(1:48/km) 138/143bpm 25cal 77/86rpm 33.31/36.36kmph 7) 1km - 1:55(1:55/km) 127/129bpm 23cal 82/97rpm 31.26/33.3kmph 8) 1km - 1:51(1:51/km) 132/134bpm 25cal 81/89rpm 32.29/34.5kmph 9) 1km - 1:56(1:56/km) 135/137bpm 27cal 83/87rpm 30.91/32.46kmph 10) 1km - 2:04(2:04/km) 129/136bpm 24cal 69/99rpm 29.1/35.28kmph 11) 1km - 1:45(1:45/km) 137/140bpm 24cal 86/93rpm 34.2/36.97kmph 12) 1km - 1:47(1:47/km) 134/137bpm 23cal 85/88rpm 33.58/35.2kmph 13) 1km - 1:46(1:46/km) 139/141bpm 25cal 83/94rpm 33.81/36.62kmph 14) 1km - 2:06(2:06/km) 131/138bpm 25cal 74/89rpm 28.61/35.44kmph 15) 1km - 1:57(1:57/km) 124/128bpm 19cal 80/95rpm 30.83/34.34kmph 16) 1km - 2:09(2:09/km) 118/129bpm 16cal 69/94rpm 28.01/37.88kmph 17) 1km - 2:15(2:15/km) 123/131bpm 21cal 61/98rpm 26.65/41.99kmph 18) 1km - 2:19(2:19/km) 122/134bpm 18cal 66/102rpm 25.87/36.1kmph 19) 1km - 1:47(1:47/km) 136/139bpm 23cal 89/104rpm 33.64/38.16kmph 20) 1km - 1:43(1:43/km) 139/143bpm 23cal 84/97rpm 35.1/42.45kmph 21) 1km - 1:44(1:44/km) 136/137bpm 23cal 81/90rpm 34.61/38.44kmph 22) 1km - 1:51(1:51/km) 135/137bpm 24cal 79/85rpm 32.43/40.67kmph 23) 1km - 2:23(2:23/km) 122/132bpm 18cal 73/102rpm 25.15/40.67kmph 24) 1km - 1:55(1:55/km) 135/138bpm 24cal 82/90rpm 31.34/41.21kmph 25) 1km - 1:50(1:50/km) 140/144bpm 24cal 76/88rpm 32.83/37.51kmph 26) 1km - 2:10(2:10/km) 128/138bpm 20cal 73/95rpm 27.76/35.28kmph 27) 1km - 1:55(1:55/km) 136/138bpm 24cal 77/91rpm 31.32/34.19kmph 28) 1km - 1:57(1:57/km) 131/134bpm 20cal 81/95rpm 30.85/33.74kmph 29) 1km - 1:49(1:49/km) 138/141bpm 23cal 82/94rpm 33.01/36.53kmph 30) 1km - 2:00(2:00/km) 132/135bpm 21cal 74/85rpm 30.07/33.6kmph 31) 1km - 2:25(2:25/km) 122/135bpm 17cal 59/98rpm 24.82/33.81kmph 32) 1km - 2:28(2:28/km) 124/131bpm 18cal 76/106rpm 24.33/30.54kmph 33) 0.29km - 53(3:04/km) 115/125bpm 3cal 53/89rpm 19.55/26.46kmph Add a comment
5.5km,
24:54Running - Brick
Brick run
Split Summary === 1) 1km - 5:21(5:21/km) 115/137bpm 50cal 11.23/26.07kmph 2) 1km - 4:22(4:22/km) 141/147bpm 63cal 13.73/17.47kmph 3) 1km - 4:28(4:28/km) 145/151bpm 64cal 13.44/44.3kmph 4) 1km - 4:19(4:19/km) 148/152bpm 63cal 13.9/26.91kmph 5) 1km - 4:20(4:20/km) 153/156bpm 65cal 13.83/16.66kmph 6) 0.49km - 2:04(4:14/km) 156/159bpm 31cal 14.16/16.07kmph Add a comment |
9.6km,
1:06:25 Running - Hill Work
found hills, hard to find the path...
Split Summary === 1) 1km - 6:02(6:02/km) 123/138bpm 69cal 9.95/13.92kmph 2) 1km - 6:37(6:37/km) 131/141bpm 81cal 9.07/12.56kmph 3) 1km - 5:46(5:46/km) 127/144bpm 58cal 10.41/14.62kmph 4) 1km - 5:47(5:47/km) 129/142bpm 66cal 10.39/13.6kmph 5) 1km - 8:27(8:27/km) 115/142bpm 68cal 7.1/13.51kmph 6) 1km - 8:45(8:45/km) 127/146bpm 91cal 6.86/13.04kmph 7) 1km - 7:14(7:14/km) 119/136bpm 57cal 8.29/14.76kmph 8) 1km - 6:57(6:57/km) 129/147bpm 75cal 8.63/12.79kmph 9) 1km - 6:59(6:59/km) 141/151bpm 93cal 8.59/11.9kmph 10) 0.61km - 3:52(6:18/km) 143/150bpm 53cal 9.53/12.01kmph Add a comment
0.6km,
10:05Swimming - Pool
Hotel pool
Split Summary === 1) 0.64km - 10:05(15:45/km) 138cal 25/33rpm 3.82/5.59kmph Add a comment |
27.6km,
1:00:58 Cycling - Road Biking
Two hills - up hard - down fast quads done.
Perfect road surfaces Split Summary === 1) 1km - 1:28(1:28/km) 111/131bpm 12cal 82/108rpm 40.78/61.81kmph 2) 1km - 1:41(1:41/km) 125/131bpm 20cal 68/93rpm 35.63/53.29kmph 3) 1km - 1:36(1:36/km) 117/121bpm 17cal 57/91rpm 37.43/53.91kmph 4) 1km - 1:05(1:05/km) 113/134bpm 8cal 66/123rpm 55.3/70.89kmph 5) 1km - 1:44(1:44/km) 122/133bpm 18cal 57/107rpm 34.57/60.6kmph 6) 1km - 1:36(1:36/km) 136/138bpm 21cal 87/100rpm 37.32/42.22kmph 7) 1km - 1:44(1:44/km) 133/138bpm 22cal 80/90rpm 34.77/39.83kmph 8) 1km - 2:13(2:13/km) 132/137bpm 28cal 74/87rpm 27.09/35.61kmph 9) 1km - 3:08(3:08/km) 140/146bpm 42cal 72/89rpm 19.13/26.64kmph 10) 1km - 3:43(3:43/km) 146/152bpm 51cal 77/96rpm 16.17/25.84kmph 11) 1km - 4:08(4:08/km) 146/153bpm 56cal 78/88rpm 14.49/22.14kmph 12) 1km - 3:14(3:14/km) 141/148bpm 43cal 85/99rpm 18.53/30.48kmph 13) 1km - 2:24(2:24/km) 134/140bpm 26cal 80/112rpm 24.94/36.97kmph 14) 1km - 2:42(2:42/km) 128/145bpm 24cal 63/103rpm 22.23/47.11kmph 15) 1km - 2:10(2:10/km) 134/148bpm 23cal 70/104rpm 27.79/41.32kmph 16) 1km - 1:49(1:49/km) 122/138bpm 11cal 74/104rpm 33.07/49.22kmph 17) 1km - 1:05(1:05/km) 139/142bpm 13cal 88/116rpm 55.36/67.58kmph 18) 1km - 1:02(1:02/km) 145/150bpm 13cal 95/128rpm 58/71.22kmph 19) 1km - 1:05(1:05/km) 135/142bpm 12cal 76/113rpm 55.45/65.7kmph 20) 1km - 1:39(1:39/km) 122/134bpm 10cal 64/107rpm 36.37/52.21kmph 21) 1km - 1:43(1:43/km) 128/134bpm 15cal 64/95rpm 34.9/43.53kmph 22) 1km - 1:51(1:51/km) 134/136bpm 22cal 78/87rpm 32.53/34.96kmph 23) 1km - 2:00(2:00/km) 129/134bpm 19cal 75/102rpm 30.1/32.46kmph 24) 1km - 2:28(2:28/km) 140/150bpm 29cal 80/96rpm 24.37/31.67kmph 25) 1km - 4:54(4:54/km) 153/158bpm 67cal 71/85rpm 12.26/16.13kmph 26) 1km - 2:28(2:28/km) 135/151bpm 23cal 80/102rpm 24.29/39.02kmph 27) 1km - 2:18(2:18/km) 141/153bpm 28cal 79/108rpm 26.1/48.9kmph 28) 0.64km - 2:00(3:09/km) 147/155bpm 26cal 74/121rpm 19.08/36.28kmph Add a comment |
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Wed 9th Aug
Aug 9
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Thu 10th Aug
Aug 10
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Fri 11th Aug
Aug 11
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Sat 12th Aug
Aug 12
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Sun 13th Aug
Aug 13
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Mon 14th Aug
Aug 14
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Tue 15th Aug
Aug 15
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11.9km,
1:20:02 Running - Trail Run
Split Summary
=== 1) 1km - 5:22(5:22/km) 2) 1km - 5:24(5:24/km) 3) 1km - 5:58(5:58/km) 4) 1km - 7:43(7:43/km) 5) 1km - 6:21(6:21/km) 6) 1km - 9:39(9:39/km) 7) 1km - 8:27(8:27/km) 8) 1km - 7:15(7:15/km) 9) 1km - 5:57(5:57/km) 10) 1km - 5:45(5:45/km) 11) 1km - 6:08(6:08/km) 12) 0.91km - 6:03(6:41/km) Add a comment |
1.5km,
23:56 Swimming - Pool
Split Summary
=== 1) 0.5km - 7:55(15:50/km) 108cal 26/29rpm 3.8/4.45kmph 2) 0.5km - 7:52(15:45/km) 108cal 26/28rpm 3.82/4.5kmph 3) 0.5km - 7:51(15:41/km) 108cal 27/31rpm 3.84/4.61kmph 4) 0.02km - 18(15:22/km) 4cal 26/27rpm 4.04/4.04kmph Add a comment |
10.8km,
1:24:38 Running - Trail Run
Split Summary
=== 1) 1km - 7:31(7:31/km) 104/125bpm 48cal 7.98/19.13kmph 2) 1km - 5:07(5:07/km) 119/131bpm 48cal 11.74/18.6kmph 3) 1km - 5:04(5:04/km) 122/138bpm 48cal 11.85/14.55kmph 4) 1km - 4:55(4:55/km) 137/142bpm 60cal 12.22/14.66kmph 5) 1km - 11:31(11:31/km) 140/149bpm 140cal 5.21/14.14kmph 6) 1km - 8:52(8:52/km) 136/153bpm 92cal 6.77/12.56kmph 7) 1km - 12:40(12:40/km) 125/153bpm 91cal 4.73/14.31kmph 8) 1km - 15:17(15:17/km) 146/158bpm 184cal 3.92/10.63kmph 9) 1km - 5:49(5:49/km) 153/158bpm 78cal 10.31/16.72kmph 10) 1km - 4:00(4:00/km) 153/157bpm 54cal 14.99/17.58kmph 11) 0.83km - 3:52(4:39/km) 153/158bpm 50cal 12.9/16.95kmph Add a comment |
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25.5km,
2:11:53 Running - Long Run
Split Summary
=== 1) 1km - 4:59(4:59/km) 128/138bpm 57cal 12.02/13.9kmph 2) 1km - 5:08(5:08/km) 137/143bpm 63cal 11.71/13.47kmph 3) 1km - 5:19(5:19/km) 134/150bpm 61cal 11.3/16.44kmph 4) 1km - 5:00(5:00/km) 147/152bpm 64cal 11.98/17.67kmph 5) 1km - 5:04(5:04/km) 145/150bpm 64cal 11.85/17.53kmph 6) 1km - 4:46(4:46/km) 143/146bpm 58cal 12.59/16.23kmph 7) 1km - 4:50(4:50/km) 141/145bpm 57cal 12.41/14.06kmph 8) 1km - 4:49(4:49/km) 143/145bpm 58cal 12.46/18.37kmph 9) 1km - 4:53(4:53/km) 143/146bpm 58cal 12.3/14.73kmph 10) 1km - 4:51(4:51/km) 145/147bpm 58cal 12.38/14.49kmph 11) 1km - 5:26(5:26/km) 148/157bpm 69cal 11.04/15.44kmph 12) 1km - 5:16(5:16/km) 149/157bpm 65cal 11.39/13.39kmph 13) 1km - 5:02(5:02/km) 148/151bpm 63cal 11.91/13.95kmph 14) 1km - 5:23(5:23/km) 147/150bpm 65cal 11.16/13.85kmph 15) 1km - 4:59(4:59/km) 144/148bpm 54cal 12.05/45.19kmph 16) 1km - 4:52(4:52/km) 143/148bpm 46cal 12.32/14.34kmph 17) 1km - 5:29(5:29/km) 139/147bpm 49cal 10.95/15.05kmph 18) 1km - 5:28(5:28/km) 139/147bpm 41cal 10.98/13.19kmph 19) 1km - 5:23(5:23/km) 144/150bpm 52cal 11.15/14.1kmph 20) 1km - 5:42(5:42/km) 147/152bpm 63cal 10.54/13.6kmph 21) 1km - 5:16(5:16/km) 142/153bpm 47cal 11.41/14.52kmph 22) 1km - 5:12(5:12/km) 143/151bpm 46cal 11.55/13.68kmph 23) 1km - 5:09(5:09/km) 152/154bpm 63cal 11.64/13.72kmph 24) 1km - 5:27(5:27/km) 148/156bpm 58cal 11.01/14.14kmph 25) 1km - 5:39(5:39/km) 151/160bpm 61cal 10.62/13.18kmph 26) 0.53km - 2:33(4:50/km) 149/154bpm 27cal 12.41/14.57kmph Add a comment |
40.1km,
1:20:59 Cycling - Road Biking
Morning Ride - at home for a change
nice day for it.Lots of Gold - don't get round here often! Split Summary === 1) 1km - 1:42(1:42/km) 118/126bpm 17cal 84/103rpm 35.31/48.29kmph 2) 1km - 2:21(2:21/km) 133/143bpm 28cal 64/98rpm 25.47/45.99kmph 3) 1km - 1:45(1:45/km) 120/142bpm 15cal 63/99rpm 34.41/52.21kmph 4) 1km - 2:48(2:48/km) 146/152bpm 37cal 69/98rpm 21.46/36.62kmph 5) 1km - 1:40(1:40/km) 124/131bpm 15cal 67/96rpm 36.03/42.69kmph 6) 1km - 1:48(1:48/km) 126/130bpm 19cal 79/92rpm 33.25/43.78kmph 7) 1km - 1:47(1:47/km) 128/131bpm 20cal 83/96rpm 33.8/37.51kmph 8) 1km - 2:01(2:01/km) 125/135bpm 20cal 70/91rpm 29.79/34.96kmph 9) 1km - 2:41(2:41/km) 143/146bpm 35cal 77/88rpm 22.33/26.83kmph 10) 1km - 2:11(2:11/km) 136/142bpm 26cal 74/100rpm 27.58/46.97kmph 11) 1km - 1:48(1:48/km) 132/139bpm 19cal 51/95rpm 33.46/54.41kmph 12) 1km - 2:10(2:10/km) 122/134bpm 16cal 62/99rpm 27.68/40.04kmph 13) 1km - 2:26(2:26/km) 146/149bpm 31cal 78/88rpm 24.68/30.66kmph 14) 1km - 2:36(2:36/km) 146/152bpm 34cal 74/100rpm 23.05/42.93kmph 15) 1km - 1:19(1:19/km) 124/133bpm 9cal 87/109rpm 45.85/56.4kmph 16) 1km - 1:35(1:35/km) 128/131bpm 15cal 82/91rpm 37.97/44.41kmph 17) 1km - 2:14(2:14/km) 131/140bpm 22cal 74/102rpm 26.89/40.67kmph 18) 1km - 1:44(1:44/km) 135/140bpm 20cal 84/105rpm 34.65/42.22kmph 19) 1km - 2:12(2:12/km) 144/147bpm 28cal 78/88rpm 27.18/32.33kmph 20) 1km - 1:56(1:56/km) 144/152bpm 24cal 77/100rpm 31.01/48.19kmph 21) 1km - 1:54(1:54/km) 137/150bpm 21cal 76/106rpm 31.71/47.11kmph 22) 1km - 2:08(2:08/km) 133/136bpm 23cal 80/92rpm 28.16/34.8kmph 23) 1km - 1:50(1:50/km) 127/132bpm 15cal 76/92rpm 32.79/43.17kmph 24) 1km - 2:05(2:05/km) 132/149bpm 18cal 66/118rpm 28.7/51.17kmph 25) 1km - 1:57(1:57/km) 126/148bpm 14cal 55/106rpm 30.85/44.41kmph 26) 1km - 1:55(1:55/km) 126/138bpm 12cal 64/101rpm 31.43/45.18kmph 27) 1km - 1:57(1:57/km) 136/137bpm 22cal 78/84rpm 30.77/34.19kmph 28) 1km - 1:55(1:55/km) 136/138bpm 21cal 79/83rpm 31.24/33.3kmph 29) 1km - 2:54(2:54/km) 142/156bpm 33cal 73/101rpm 20.69/32.6kmph 30) 1km - 2:14(2:14/km) 137/149bpm 24cal 81/95rpm 26.84/31.93kmph 31) 1km - 2:10(2:10/km) 128/133bpm 17cal 78/97rpm 27.63/32.67kmph 32) 1km - 1:29(1:29/km) 122/129bpm 6cal 73/111rpm 40.64/60.6kmph 33) 1km - 1:40(1:40/km) 130/136bpm 13cal 70/100rpm 35.93/45.99kmph 34) 1km - 2:50(2:50/km) 141/151bpm 30cal 78/106rpm 21.24/38.93kmph 35) 1km - 2:00(2:00/km) 139/146bpm 22cal 89/96rpm 30.03/34.34kmph 36) 1km - 1:52(1:52/km) 138/140bpm 21cal 84/97rpm 32.03/37.51kmph 37) 1km - 1:44(1:44/km) 133/138bpm 15cal 79/105rpm 34.67/45.05kmph 38) 1km - 1:51(1:51/km) 127/140bpm 12cal 71/101rpm 32.56/46.41kmph 39) 1km - 1:53(1:53/km) 143/146bpm 23cal 89/100rpm 31.81/36.97kmph 40) 1km - 1:54(1:54/km) 146/148bpm 25cal 85/91rpm 31.48/34.19kmph 41) 0.05km - 6(1:58/km) 142/143bpm 1cal 82/86rpm 30.47/30.3kmph Add a comment |
12km,
56:05 Running - Intervals
Intervals 6x1k ~90/100s walk jog recovery 2k we /2k we
Split Summary === 1) 1km - 5:14(5:14/km) 127/137bpm 60cal 11.47/13.63kmph 2) 1km - 4:46(4:46/km) 127/132bpm 55cal 12.59/14.3kmph 3) 1km - 4:04(4:04/km) 144/153bpm 53cal 14.77/18.48kmph 4) 1km - 4:46(4:46/km) 144/158bpm 61cal 12.59/17.25kmph 5) 1km - 4:38(4:38/km) 147/158bpm 59cal 12.95/16.89kmph 6) 1km - 4:51(4:51/km) 151/161bpm 63cal 12.36/16.22kmph 7) 1km - 4:04(4:04/km) 154/164bpm 55cal 14.77/17.4kmph 8) 1km - 4:31(4:31/km) 149/160bpm 56cal 13.29/17.45kmph 9) 1km - 4:26(4:26/km) 153/161bpm 56cal 13.52/18.75kmph 10) 1km - 4:44(4:44/km) 152/164bpm 62cal 12.66/18.1kmph 11) 1km - 5:12(5:12/km) 154/158bpm 71cal 11.53/13.57kmph 12) 1km - 4:44(4:44/km) 150/154bpm 61cal 12.7/14.19kmph 13) 0.01km - 5(5:56/km) 145/145bpm 10.11/13.28kmph Add a comment |
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Wed 16th Aug
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Thu 17th Aug
Aug 17
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Fri 18th Aug
Aug 18
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Sat 19th Aug
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Sun 20th Aug
Aug 20
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Mon 21st Aug
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Tue 22nd Aug
Aug 22
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2.7km,
57:38 Swimming - Pool
2.7km 2k non stop, 500m, 200 m Br Str
Split Summary === 1) 0.5km - 9:53(19:46/km) 108cal 31/31rpm 3.05/3.56kmph 2) 1.5km - 31:48(21:12/km) 326cal 31/32rpm 2.84/3.69kmph 3) 0.5km - 11:34(23:07/km) 108cal 31/32rpm 2.6/2.97kmph 4) 0.2km - 4:23(21:53/km) 73cal 41/42rpm 2.75/2.86kmph Add a comment |
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1.6km,
31:08 Swimming - Open Water
Split Summary
=== 1) 0.5km - 7:35(15:11/km) 124cal 35/75rpm 3.95/9.04kmph 2) 0.5km - 9:59(19:58/km) 200cal 34/47rpm 3.01/10.05kmph 3) 0.5km - 8:45(17:29/km) 149cal 34/45rpm 3.43/7.44kmph 4) 0.13km - 4:49(35:53/km) 80cal 34/47rpm 1.67/7.03kmph 5) 0.19km - 4:00(21:27/km) 9cal 34/0rpm 2.8/13.57kmph Add a comment
0.2km,
4:00Cross-Training - General
Split Summary
=== 1) 0.19km - 4:00(21:27/km) 9cal 34/0rpm 2.8/13.57kmph Add a comment
41.4km,
1:18:36Cycling - Race
Split Summary
=== 1) 1km - 2:47(2:47/km) 148/159bpm 39cal 87/118rpm 21.51/36.97kmph 2) 1km - 1:56(1:56/km) 157/159bpm 29cal 82/99rpm 31/35.77kmph 3) 1km - 1:47(1:47/km) 155/157bpm 27cal 85/98rpm 33.74/39.42kmph 4) 1km - 1:47(1:47/km) 154/156bpm 26cal 81/97rpm 33.76/40.24kmph 5) 1km - 2:18(2:18/km) 158/161bpm 35cal 82/109rpm 26.03/52.68kmph 6) 1km - 1:29(1:29/km) 157/160bpm 22cal 84/113rpm 40.32/50.26kmph 7) 1km - 2:03(2:03/km) 153/156bpm 30cal 80/107rpm 29.37/45.54kmph 8) 1km - 2:02(2:02/km) 155/157bpm 30cal 85/94rpm 29.43/34.8kmph 9) 1km - 2:35(2:35/km) 157/162bpm 39cal 81/104rpm 23.16/30.66kmph 10) 1km - 1:49(1:49/km) 153/156bpm 27cal 86/111rpm 32.89/47.99kmph 11) 1km - 1:33(1:33/km) 154/156bpm 23cal 84/107rpm 38.61/48.29kmph 12) 1km - 1:43(1:43/km) 153/158bpm 25cal 72/111rpm 34.99/57.02kmph 13) 1km - 1:37(1:37/km) 155/159bpm 24cal 94/111rpm 36.94/41.32kmph 14) 1km - 1:55(1:55/km) 154/159bpm 28cal 84/110rpm 31.43/54.22kmph 15) 1km - 1:43(1:43/km) 158/160bpm 26cal 89/108rpm 35.1/47.55kmph 16) 1km - 2:09(2:09/km) 157/159bpm 32cal 87/111rpm 27.95/50.83kmph 17) 1km - 1:25(1:25/km) 156/159bpm 21cal 86/100rpm 42.2/55.99kmph 18) 1km - 1:43(1:43/km) 152/154bpm 24cal 88/101rpm 34.82/42.69kmph 19) 1km - 1:40(1:40/km) 153/155bpm 24cal 82/101rpm 36.18/42.22kmph 20) 1km - 1:44(1:44/km) 152/155bpm 25cal 73/101rpm 34.62/44.15kmph 21) 1km - 2:07(2:07/km) 152/154bpm 31cal 86/100rpm 28.26/35.44kmph 22) 1km - 1:50(1:50/km) 152/154bpm 26cal 86/101rpm 32.68/39.73kmph 23) 1km - 1:42(1:42/km) 155/157bpm 25cal 87/101rpm 35.17/41.32kmph 24) 1km - 2:20(2:20/km) 154/156bpm 34cal 83/97rpm 25.66/39.22kmph 25) 1km - 1:47(1:47/km) 150/156bpm 25cal 83/111rpm 33.72/50.83kmph 26) 1km - 2:00(2:00/km) 151/154bpm 28cal 78/106rpm 29.9/50.34kmph 27) 1km - 2:06(2:06/km) 151/153bpm 30cal 88/122rpm 28.49/49.53kmph 28) 1km - 2:34(2:34/km) 154/157bpm 37cal 88/102rpm 23.44/34.04kmph 29) 1km - 2:10(2:10/km) 146/156bpm 26cal 71/104rpm 27.64/41.1kmph 30) 1km - 2:00(2:00/km) 140/149bpm 17cal 77/113rpm 29.88/59.32kmph 31) 1km - 1:40(1:40/km) 139/143bpm 14cal 88/113rpm 36.06/53.1kmph 32) 1km - 1:51(1:51/km) 142/145bpm 19cal 82/106rpm 32.44/46.27kmph 33) 1km - 1:52(1:52/km) 147/149bpm 24cal 86/100rpm 32.23/38.54kmph 34) 1km - 1:44(1:44/km) 152/154bpm 25cal 95/111rpm 34.52/52.21kmph 35) 1km - 2:28(2:28/km) 152/155bpm 35cal 84/99rpm 24.41/43.08kmph 36) 1km - 1:24(1:24/km) 153/156bpm 19cal 93/111rpm 42.94/52.56kmph 37) 1km - 1:40(1:40/km) 154/156bpm 23cal 85/98rpm 36.16/44.03kmph 38) 1km - 1:45(1:45/km) 154/156bpm 25cal 90/101rpm 34.37/40.35kmph 39) 1km - 1:34(1:34/km) 154/156bpm 23cal 88/106rpm 38.38/43.78kmph 40) 1km - 1:46(1:46/km) 149/159bpm 21cal 75/116rpm 33.98/52.56kmph 41) 1km - 1:55(1:55/km) 157/159bpm 28cal 91/116rpm 31.33/47.4kmph 42) 0.35km - 35(1:40/km) 154/157bpm 8cal 42/121rpm 35.92/46.55kmph 43) 0.22km - 1:52(8:30/km) 138/149bpm 20cal 7.06/20.88kmph Add a comment
0.2km,
1:52Cross-Training - General
Split Summary
=== 1) 0.22km - 1:52(8:30/km) 138/149bpm 20cal 7.06/20.88kmph 2) 1km - 4:42(4:42/km) 149/153bpm 58cal 12.75/15.75kmph Add a comment
9.9km,
50:26Running - Race
Split Summary
=== 1) 1km - 4:42(4:42/km) 149/153bpm 58cal 12.75/15.75kmph 2) 1km - 4:57(4:57/km) 152/156bpm 67cal 12.12/14.44kmph 3) 1km - 5:12(5:12/km) 152/157bpm 69cal 11.52/15.5kmph 4) 1km - 5:01(5:01/km) 153/156bpm 68cal 11.95/15.13kmph 5) 1km - 5:31(5:31/km) 153/159bpm 73cal 10.87/14.22kmph 6) 1km - 5:00(5:00/km) 153/157bpm 67cal 12.01/15.71kmph 7) 1km - 5:33(5:33/km) 152/157bpm 71cal 10.8/14.18kmph 8) 1km - 5:04(5:04/km) 154/162bpm 67cal 11.84/16.06kmph 9) 1km - 5:28(5:28/km) 152/158bpm 70cal 10.98/15.65kmph 10) 0.78km - 3:57(5:05/km) 158/165bpm 56cal 11.81/17.35kmph 11) 0.11km - 2:46(24:51/km) 135/163bpm 15cal 2.42/14.96kmph Add a comment |
8.1km,
41:43 Running - Recovery Run
Back to work: Damp/misty rec run - 3 strides to finish
- felt heavy going but went faster than I should have out Feels like autumn... Split Summary === 1) 1km - 5:03(5:03/km) 132/137bpm 66cal 11.88/13.94kmph 2) 1km - 5:02(5:02/km) 138/142bpm 66cal 11.92/15.6kmph 3) 1km - 5:08(5:08/km) 140/142bpm 68cal 11.7/12.94kmph 4) 1km - 5:02(5:02/km) 140/144bpm 65cal 11.91/13.5kmph 5) 1km - 5:18(5:18/km) 141/144bpm 70cal 11.31/12.79kmph 6) 1km - 5:17(5:17/km) 142/145bpm 71cal 11.37/13.48kmph 7) 1km - 5:15(5:15/km) 142/145bpm 71cal 11.42/13.29kmph 8) 1km - 5:05(5:05/km) 145/154bpm 68cal 11.8/15.72kmph 9) 0.12km - 33(4:36/km) 155/156bpm 8cal 13.03/16.63kmph Add a comment
0km,
55:01Cross-Training - Yoga
Split Summary
=== 1) 0.39km - 55:01(2:22:39/km) 63/99bpm 74cal 0.42/6.23kmph Add a comment |
27.7km,
53:14 Cycling - Road Biking
Bike to Woking - mild + humid - waiting for three trains..
Saving my running legs for tonight... Watch problem - missed off ~3km :/ Split Summary === 1) 1km - 1:57(1:57/km) 112/124bpm 17cal 82/98rpm 30.79/35.94kmph 2) 1km - 1:46(1:46/km) 126/129bpm 22cal 80/84rpm 33.9/35.36kmph 3) 1km - 1:43(1:43/km) 132/135bpm 22cal 83/90rpm 34.94/36.79kmph 4) 1km - 1:46(1:46/km) 133/135bpm 24cal 80/94rpm 34.12/36.62kmph 5) 1km - 1:55(1:55/km) 135/137bpm 26cal 82/103rpm 31.39/43.41kmph 6) 1km - 1:45(1:45/km) 129/134bpm 21cal 79/104rpm 34.3/43.57kmph 7) 1km - 2:11(2:11/km) 136/145bpm 28cal 63/105rpm 27.57/38.83kmph 8) 1km - 1:28(1:28/km) 127/137bpm 15cal 83/109rpm 41.01/50.5kmph 9) 1km - 2:02(2:02/km) 130/140bpm 23cal 76/87rpm 29.53/39.42kmph 10) 1km - 2:01(2:01/km) 133/140bpm 24cal 80/106rpm 29.73/38.06kmph 11) 1km - 1:52(1:52/km) 133/136bpm 23cal 81/97rpm 32.09/35.77kmph 12) 1km - 1:52(1:52/km) 132/134bpm 21cal 85/104rpm 32.11/36.28kmph 13) 1km - 2:06(2:06/km) 127/132bpm 21cal 71/105rpm 28.6/40.67kmph 14) 1km - 1:55(1:55/km) 131/134bpm 22cal 75/94rpm 31.28/36.62kmph 15) 1km - 2:01(2:01/km) 124/132bpm 18cal 76/95rpm 29.64/34.5kmph 16) 1km - 2:06(2:06/km) 136/139bpm 26cal 86/102rpm 28.55/36.1kmph 17) 1km - 2:14(2:14/km) 137/143bpm 29cal 81/119rpm 26.83/37.15kmph 18) 1km - 1:40(1:40/km) 136/139bpm 21cal 93/109rpm 36.1/46.83kmph 19) 1km - 1:50(1:50/km) 135/145bpm 21cal 73/109rpm 32.68/50.17kmph 20) 1km - 2:03(2:03/km) 133/140bpm 21cal 83/104rpm 29.36/38.25kmph 21) 1km - 1:49(1:49/km) 128/134bpm 17cal 81/104rpm 32.9/44.66kmph 22) 1km - 2:12(2:12/km) 125/136bpm 17cal 73/103rpm 27.28/40.88kmph 23) 1km - 1:57(1:57/km) 128/133bpm 18cal 71/98rpm 30.75/52.92kmph 24) 1km - 1:42(1:42/km) 138/145bpm 21cal 91/100rpm 35.38/40.24kmph 25) 1km - 1:39(1:39/km) 147/149bpm 23cal 89/108rpm 36.36/41.54kmph 26) 1km - 1:54(1:54/km) 132/149bpm 18cal 79/103rpm 31.45/38.48kmph 27) 1km - 2:00(2:00/km) 138/148bpm 23cal 83/105rpm 30.1/35.61kmph 28) 0.71km - 1:48(2:33/km) 123/133bpm 11cal 63/114rpm 23.52/36.71kmph Add a comment |