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Dave W M55

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Races
48
Miles
1304
Miles
49346
Miles
2932
WAVA
68.05%
5k
20:53
5M
36:24
10k
44:25
10M
1:18:18

About Me
Retired now. It's great! Show More...

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Recent Blogs
2021 and into 2022...	Jan 2022
A Trip Away.	Nov 2021
Conquercise	Oct 2021
Conquercise as of 23rd Oct 2021	Oct 2021
New Tech	Oct 2021

Recent Training
8th Aug	General	6.4mi
8th Aug	Road Biking	16.3mi	1:05:37
8th Aug	Weights	0mi	9:00
8th Aug	Core	0mi	15:00
8th Aug	Sets - Pressups	0mi	5:00

12 Month Benchmarks	Bike

Recent Pictures	Show more

2022 Targets	Set your targets
Bike 8000 Walk 2400

Recent Threads
Let's count to a million
Politics
Pro cycling thread
5,001 press-ups in 2022
Carbon plate rebound shoes ?
The fat-tyre thread

Followers (1)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2010	2011
4km	1	21:49 8:47/mi	50.03				21:49 50.03
5km	14	20:53 6:43/mi	68.05		20:53 68.05	21:38 66.18	23:08 62.35
5mi	1	36:24 7:17/mi	64.04			36:24 64.04
10km	21	44:25 7:09/mi	64.91	46:18 62.27	44:25 64.91	46:24 62.64	50:14 58.34	53:07 55.62
12km	2	58:47 7:53/mi	59.29		58:47 59.29
14km	2	1:20:07 9:13/mi	51.62		1:29:53 45.63	1:20:07 51.62
15km	1	1:30:32 9:43/mi	48.54		1:30:32 48.54
16km	1	1:41:23 10:12/mi	46.69			1:41:23 46.69
10mi	1	1:18:18 7:50/mi	60.30		1:18:18 60.30
14mi	1	1:55:00 8:13/mi	58.51			1:55:00 58.51

2015		Result	WAVA	Distance
6 Jun	Wharfedale Trail Half		0.00	13.1mi
25 May	Ilkley Harriers Trail Race		0.00	6.9mi
5 Apr	Guiseley Gallop		0.00	10km
2014		Result	WAVA	Distance
28 Dec	Jolly Holly Jog		0.00	10km
16 Nov	Leeds Abbey Dash		0.00	10km
2011		Result	WAVA	Distance
6 Nov	Ullswater Trail (Steamy Surprise)	1:24:59	45.54	13km
2 Oct	Great Edinburgh Run 10k SB	53:07	55.62	10km
2010		Result	WAVA	Distance
30 May	Raby Castle 10K SB	50:14	58.34	10km
12 May	John Carr 5K Series SB	23:08	62.35	5km
4 Apr	Guiseley Gallop	1:00:35	48.37	10km
21 Mar	Lightwater Valley Challenge	54:21	53.92	10km
9 Jan	Bupa Great Winter Run PB	21:49	50.03	4km
2009		Result	WAVA	Distance
22 Nov	Leeds Abbey Dash	54:01	54.25	10km
29 Aug	Lancaster 5km (4 of 5)	22:52	62.61	5km
16 Aug	Saltburn Sandblaster 10k	47:14	61.54	10km
26 Jul	James Herriot Country Trail Run PB	1:20:07	51.62	14km
25 Jul	Lancaster 5km (3 of 5)	24:23	58.71	5km
12 Jul	Northumberland Coastal Run PB	1:55:00	58.51	14mi
8 Jul	Darlington Pit Stop 10k SB	46:24	62.64	10km
27 Jun	Lancaster 5km (2 of 5)	21:41	66.02	5km
6 Jun	Garburn Trail Race	1:47:34	66.63	24km
30 May	Lancaster 5km (1 of 5)	21:41	66.02	5km
24 May	Raby Castle 10K	46:50	62.06	10km
20 May	John Carr 5K Series	21:38	66.18	5km
17 May	Yorkshire 10k Newby Hall	48:09	60.36	10km
13 May	John Carr 5K Series SB	21:38	66.18	5km
6 May	John Carr 5K Series	23:24	61.18	5km
5 Apr	Hartlepool Marina 5 PB	36:24	64.04	5mi
29 Mar	Arkendale 'April Fool' 10km Race	46:28	62.55	10km
21 Mar	Ultimate Trail Run - Cartmel PB	1:41:23	46.69	16km
10 Jan	BUPA Great Winter Run	23:45	60.28	5km
2008		Result	WAVA	Distance
28 Dec	Jolly Holly Jog	52:05	55.81	10km
2 Nov	Ullswater Trail Race (Steamy Surprise)	1:21:50	42.59	12km
19 Oct	Richmond Castle 10K	48:57	58.90	10km
12 Oct	Kirkby Overblow 10k Trail Race	54:01	53.37	10km
27 Sep	Lancaster 5k Race 5	21:33	65.95	5km
21 Sep	Harrogate Trail Race	50:47	56.77	10km
30 Aug	Lancaster 5k Race series No 4	22:58	61.88	5km
27 Jul	James Herriot Country Trail Run SB	1:29:53	45.63	14km
18 May	Yorkshire 10K Newby Hall	44:39	64.57	10km
14 May	John Carr 5K Series PB	20:53	68.05	5km
11 May	The Wild Races (Race 2)	1:42:27	51.55	18km
7 May	John Carr 5K Series	21:25	66.36	5km
27 Apr	Hamsterley Forest Wild Race PB	58:47	59.29	12km
19 Apr	Hawkshead Trail Race PB	1:30:32	48.54	15km
5 Apr	Dunbar 10K PB	44:25	64.91	10km
30 Mar	Arkendale 'April Fool' 10km Race	46:37	61.84	10km
15 Mar	Great Grizedale Trail Run 10m PB	1:18:18	60.30	10mi
24 Feb	St Wilfrids Muddy Boots 10K	49:30	58.24	10km
12 Jan	Bupa Great Winter Run	23:48	59.71	5km
2007		Result	WAVA	Distance
30 Dec	Jolly Holly Jog	48:15	59.75	10km
16 Dec	Great Langdale Christmas Pudding 10km (2nd race) SB	46:18	62.27	10km
25 Nov	Leeds Abbey Dash	49:02	58.80	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
2022	196	169	211	199	204	213	201	50	0	0	0	0	1443
2022	694	503	728	624	805	729	712	186	0	0	0	0	4982
2021	0	0	0	0	188	187	167	170	184	196	206	191	1489
2021	1	3	0	0	0	0	0	0	1	0	0	0	5
2021	486	459	523	642	547	525	575	739	566	714	577	651	7003
2020	0	0	0	0	0	0	0	0	3	3	0	0	6
2020	509	344	625	631	622	633	591	534	484	386	357	295	6011
2019	4	0	5	0	0	0	0	0	0	0	0	0	9
2019	93	146	488	577	486	442	503	501	505	496	386	406	5029
2018	0	0	0	0	0	0	0	0	0	0	0	15	15
2018	294	634	405	474	542	646	337	473	364	392	134	325	5021
2017	441	319	345	248	442	266	127	393	243	285	260	294	3663
2016	1	0	0	0	0	0	0	0	0	0	0	0	1
2016	345	229	329	220	102	528	249	216	191	327	249	73	3056
2015	14	21	11	11	6	17	4	14	0	0	0	0	99
2015	349	345	318	358	172	381	257	401	308	384	254	62	3588
2014	11	8	26	10	28	20	6	12	5	10	13	0	148
2014	462	383	349	335	334	321	331	375	177	259	308	374	4009
2013	17	4	0	0	0	0	0	0	0	0	1	0	21
2013	213	215	273	264	150	246	184	174	234	258	232	158	2602
2012	12	3	7	5	13	2	0	4	0	2	1	0	48
2012	246	183	101	69	134	71	154	326	176	227	34	31	1752
2011	8	5	0	0	11	6	9	6	6	20	11	8	88
2011	216	177	75	117	255	161	80	221	249	162	232	183	2128
2010	37	5	21	61	68	21	2	0	0	1	6	0	223
2010	0	0	11	0	0	0	0	0	26	113	198	155	502
2009	67	73	102	47	91	40	75	69	47	0	14	13	640

Wed 13th Jul Jul 13	Thu 14th Jul Jul 14	Fri 15th Jul Jul 15	Sat 16th Jul Jul 16	Sun 17th Jul Jul 17	Mon 18th Jul Jul 18	Tue 19th Jul Jul 19
6.6mi, Walk - General Add a comment 22.2mi, 1:40:10 Bike - wattbike Quick Ride. Avg Power: 106w. RPM: 73. Peak Power: 152w. Very Easy. Spinning in 8th. Add a comment 0mi, 8:00 Cross - Weights Add a comment 0mi, 12:00 Cross - Core 3X MB Add a comment 0mi, 4:00 Cross - Sets - Pressups Add a comment 1.6mi, 32:21 Walk - Dog Walking Grassington. Litter picking. Split Summary === 1) 1m - 20:33(20:33/m) 70/96bpm [1439b/mi] 105cal 48/63rpm 2.92/3.61mph 2) 0.61m - 11:48(19:29/m) 69/85bpm [1344b/mi] 66cal 50/56rpm 3.08/3.38mph Add a comment	3.1mi, Walk - General Add a comment 20.8mi, 1:35:10 Bike - wattbike Quick Ride. Avg Power: 101w. RPM: 72. Peak Power: 157w. Very Easy. Spinning in 8th. Add a comment 2.7mi, 50:24 Walk - Dog Walking Knaresborough Split Summary === 1) 1m - 18:55(18:55/m) 73/90bpm [1381b/mi] 119cal 50/63rpm 3.17/4.74mph 2) 1m - 18:38(18:38/m) 77/92bpm [1434b/mi] 109cal 52/59rpm 3.22/3.51mph 3) 0.7m - 12:51(18:27/m) 77/88bpm [1421b/mi] 75cal 53/57rpm 3.25/3.49mph Add a comment 5mi, 1:39:00 Walk - Dog Walking Knaresborough Split Summary === 1) 1m - 20:30(20:30/m) 72/80bpm [1476b/mi] 109cal 48/57rpm 2.93/3.26mph 2) 1m - 19:45(19:45/m) 75/94bpm [1481b/mi] 118cal 50/57rpm 3.04/3.51mph 3) 1m - 19:28(19:28/m) 72/83bpm [1401b/mi] 116cal 53/75rpm 3.08/3.47mph 4) 1m - 19:40(19:40/m) 73/92bpm [1436b/mi] 113cal 50/62rpm 3.05/3.55mph 5) 1m - 19:37(19:41/m) 72/84bpm [1417b/mi] 119cal 50/72rpm 3.05/3.47mph Add a comment	6.2mi, Walk - General Add a comment 20mi, 1:30:10 Bike - wattbike Quick Ride. Avg Power: 104w. RPM: 73. Peak Power: 286w. Very Easy. Spinning in 8th. Add a comment 0mi, 10:00 Cross - Weights Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment	4.6mi, Walk - General Add a comment 0mi, 7:00 Cross - Weights All Dumbbells. Add a comment 0mi, 15:00 Cross - Core Add a comment 0mi, 5:00 Cross - Sets - Pressups 4X MB Add a comment 35.3mi, 2:17:07 Bike - Road Biking Littondale. Nice day for a ride. A bit breezy, but nice. Quite a few folk about, and they were cutting the grass up Littondale, so a few tractors as well. But okay, and glad I went. Split Summary === 1) 5m - 20:15(4:03/m) 322cal 14.81/27.05mph 2) 5m - 20:36(4:07/m) 312cal 14.56/24mph 3) 5m - 18:40(3:44/m) 318cal 16.08/27.68mph 4) 5m - 21:03(4:13/m) 321cal 14.25/26.95mph 5) 5m - 17:52(3:34/m) 325cal 16.79/30.56mph 6) 5m - 20:05(4:01/m) 315cal 14.94/26.63mph 7) 5m - 17:26(3:29/m) 318cal 17.21/30.43mph 8) 0.33m - 1:10(3:30/m) 22cal 17.17/24.9mph Add a comment	5.5mi, Walk - General Add a comment 16.8mi, 1:10:10 Bike - wattbike Quick Ride. Avg Power: 125w. RPM: 75. Peak Power: 198w. Moderate/Easy. Spinning in 9th but 4X 7minute efforts at over 80RPM. Add a comment 0mi, 7:00 Cross - Weights All barbell Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment	4.8mi, Walk - General Hottest day of the year. Add a comment 0mi, 7:00 Cross - Weights All dumbbells. Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment 40.1mi, 2:36:41 Bike - Road Biking Halton Gill and Hubberholme. One of the hottest days of the year forecast, but this wasn't too bad. Was deffo warm, but a little bit of a cooling wind. Seemed to be going okay as well, so a good ride. Split Summary === 1) 5m - 20:52(4:10/m) 316cal 14.38/27.72mph 2) 5m - 21:25(4:17/m) 303cal 14.01/23.19mph 3) 5m - 18:07(3:37/m) 304cal 16.56/26.34mph 4) 5m - 17:21(3:28/m) 326cal 17.3/30.89mph 5) 5m - 20:43(4:09/m) 320cal 14.48/26.57mph 6) 5m - 19:09(3:50/m) 299cal 15.67/26.7mph 7) 5m - 18:22(3:40/m) 289cal 16.34/25.65mph 8) 5m - 20:02(4:00/m) 304cal 14.98/29.95mph 9) 0.13m - 42(5:14/m) 8cal 11.45/15.17mph Add a comment	4.7mi, Walk - General Hottest day of the year. Add a comment 26.2mi, 1:46:09 Bike - Road Biking Foxup. Even warmer today, as yesterdays slightly cooling breeze has turned and is now coming from the south, and it was a warm breeze. But it still wasn't too bad. Deliberately went a little slower today, and a nice ride. Split Summary === 1) 5m - 21:53(4:23/m) 304cal 13.71/27.61mph 2) 5m - 20:10(4:02/m) 310cal 14.87/25.69mph 3) 5m - 20:44(4:09/m) 312cal 14.47/26.82mph 4) 5m - 18:41(3:44/m) 299cal 16.05/30.58mph 5) 5m - 19:01(3:48/m) 291cal 15.78/24.88mph 6) 1.24m - 5:41(4:35/m) 87cal 13.1/24.4mph Add a comment
Wed 20th Jul Jul 20	Thu 21st Jul Jul 21	Fri 22nd Jul Jul 22	Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26
5.4mi, Walk - General Add a comment 22.1mi, 1:40:10 Bike - wattbike Quick Ride. Avg Power: 106w. RPM: 73. Peak Power: 149w. Very Easy. Spinning in 8th Add a comment 0mi, 7:00 Cross - Weights All barbell. Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment	6.3mi, Walk - General Add a comment 0mi, 7:00 Cross - Weights All dumbbells. Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment 27.5mi, 1:48:06 Bike - Road Biking Foxup. A lot cooler today, and chucked in a couple of easy climbs. But a good ride, and enjoyable. Split Summary === 1) 5m - 19:56(3:59/m) 313cal 15.05/27.82mph 2) 5m - 20:38(4:08/m) 334cal 14.54/29.47mph 3) 5m - 22:28(4:30/m) 353cal 13.35/26.38mph 4) 5m - 18:08(3:38/m) 303cal 16.54/26.59mph 5) 5m - 17:51(3:34/m) 298cal 16.81/30.33mph 6) 2.45m - 9:05(3:42/m) 161cal 16.2/25.59mph Add a comment	6.7mi, Walk - General Add a comment 18.6mi, 1:20:11 Bike - wattbike Quick Ride. Avg Power: 115w. RPM: 72. Peak Power: 164w. Easy. Spinning in 9th Add a comment 0mi, 6:00 Cross - Weights All barbell. Add a comment 0mi, 12:00 Cross - Core Add a comment 0mi, 4:00 Cross - Sets - Pressups Add a comment	5.5mi, Walk - General Add a comment 25.5mi, 1:37:35 Bike - Road Biking Foxup. Bit of a cooler breeze up the valleys, and a drop of rain in the ai on the way back. Was a pretty good ride, and quite enjoyable. Split Summary === 1) 5m - 20:21(4:04/m) 321cal 14.75/27.91mph 2) 5m - 19:08(3:50/m) 322cal 15.67/25.17mph 3) 5m - 19:19(3:52/m) 320cal 15.54/27.01mph 4) 5m - 18:29(3:42/m) 316cal 16.23/29.7mph 5) 5m - 18:39(3:44/m) 314cal 16.08/28.78mph 6) 0.51m - 1:39(3:14/m) 32cal 18.56/26.32mph Add a comment	7.9mi, Walk - General Add a comment 22.6mi, 1:40:10 Bike - wattbike Quick Ride. Avg Power: 109w. RPM: 74. Peak Power: 163w. Very Easy. Spinning in 8th Add a comment 0mi, 5:00 Cross - Weights DB Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment	7mi, Walk - General Add a comment 18.7mi, 1:20:11 Bike - wattbike Quick Ride. Avg Power: 116w. RPM: 73. Peak Power: 170w. Easy. Spinning in 9th. Add a comment 0mi, 5:00 Cross - Weights BB Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment	6.6mi, Walk - General Add a comment 23.2mi, 1:50:10 Bike - wattbike Quick Ride. Avg Power: 94w. RPM: 69. Peak Power: 138w. Very Very Easy. Spinning in 8th. Tight left calf. Add a comment 0mi, 6:00 Cross - Weights DB Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment
Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2
6.4mi, Walk - General Add a comment	7.2mi, Walk - General Add a comment 18.2mi, 1:25:10 Bike - wattbike Quick Ride. Avg Power: 95w. RPM: 71. Peak Power: 148w. Very Very Easy. Spinning in 8th. Tight left calf. Add a comment 0mi, 7:00 Cross - Weights BB Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment	4.5mi, Walk - General Add a comment 18.1mi, 1:20:10 Bike - wattbike Quick Ride. Avg Power: 107w. RPM: 71. Peak Power: 183w. Very Easy. Spinning in 9th. Tight left calf Add a comment 0mi, 7:00 Cross - Weights DB Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment	5.1mi, Walk - General Add a comment 22.3mi, 1:40:10 Bike - wattbike Quick Ride. Avg Power: 110w. RPM: 69. Peak Power: 160w. Very Easy. Spinning in 8th Add a comment 0mi, 7:00 Cross - Weights BB Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment	7.1mi, Walk - General Add a comment 17.5mi, 1:20:10 Bike - wattbike Quick Ride. Avg Power: 100w. RPM: 72. Peak Power: 139w. Very Easy. Spinning in 8th Add a comment	4.7mi, Walk - General Add a comment 42.3mi, 2:44:43 Bike - Road Biking Halton Gill, Skirfare Bridge, Foxup. Nice day for a ride, and the first time that I've been out for a while. Enjoyed it. Didn't push, but a reasonable speed as well. Good stuff. Split Summary === 1) 5m - 20:55(4:11/m) 321cal 14.35/27.13mph 2) 5m - 21:20(4:16/m) 301cal 14.06/21.9mph 3) 5m - 18:40(3:44/m) 326cal 16.07/27.7mph 4) 5m - 17:37(3:31/m) 316cal 17.03/28.11mph 5) 5m - 20:45(4:09/m) 327cal 14.46/28.45mph 6) 5m - 21:40(4:20/m) 331cal 13.84/26.4mph 7) 5m - 18:04(3:37/m) 337cal 16.6/28.87mph 8) 5m - 16:49(3:22/m) 318cal 17.83/30.27mph 9) 2.34m - 8:52(3:48/m) 151cal 15.81/26.42mph Add a comment	8.5mi, Walk - General Add a comment 17.7mi, 1:20:10 Bike - wattbike Quick Ride. Avg Power: 109w. RPM: 69. Peak Power: 156w. Easy. Spinning in 9th Add a comment 0mi, 7:00 Cross - Weights BB Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment
Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9
7.3mi, Walk - General Add a comment 25.7mi, 1:50:12 Bike - wattbike Quick Ride. Avg Power: 117w. RPM: 72. Peak Power: 170w. Easy. Spinning in 9th Add a comment	5.6mi, Walk - General Add a comment 0mi, 9:00 Cross - Weights BB Add a comment 0mi, 18:00 Cross - Core 5X MB Add a comment 0mi, 6:00 Cross - Sets - Pressups Add a comment 26.3mi, 1:41:29 Bike - Road Biking Foxup. Quite windy down the valley, but enjoyable anyway. Not a lot of traffic about either, so this was a good ride. Chucked a little bit extra climbing in. Good. Split Summary === 1) 5m - 21:41(4:20/m) 316cal 13.84/27.45mph 2) 5m - 21:39(4:20/m) 294cal 13.86/20.08mph 3) 5m - 20:50(4:10/m) 323cal 14.39/29.3mph 4) 5m - 16:19(3:16/m) 337cal 18.39/31.06mph 5) 5m - 15:48(3:10/m) 335cal 18.98/28.78mph 6) 1.33m - 5:11(3:55/m) 97cal 15.34/27.53mph Add a comment	4.6mi, Walk - General Add a comment 28.3mi, 1:51:16 Bike - Road Biking Kettlewell and Foxup. Pretty windy today, but otherwise fine. In fact, despite the wind, or maybe because of it, I really enjoyed this ride. Can't beat Littondale on a day like today. Glorious. Split Summary === 1) 5m - 21:20(4:16/m) 313cal 14.06/26.42mph 2) 5m - 21:44(4:21/m) 334cal 13.8/31.58mph 3) 5m - 23:44(4:45/m) 321cal 12.64/22.42mph 4) 5m - 17:21(3:28/m) 325cal 17.29/28.11mph 5) 5m - 14:35(2:55/m) 331cal 20.56/34.04mph 6) 3.25m - 12:31(3:51/m) 210cal 15.61/27.38mph Add a comment 0mi, 3:00 Cross - Weights DB Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment	5.7mi, Walk - General Add a comment 0mi, 9:00 Cross - Weights BB Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment 29.7mi, 1:54:29 Bike - Road Biking Foxup, Litton, Halton Gill. Another windy day, but still nice though. Saturday, so a lot more traffic about. Might have to start doing MTB on a weekend to get away from the idiots on the road. But a nice ride, enjoyed it. Split Summary === 1) 5m - 21:12(4:14/m) 326cal 14.15/27.2mph 2) 5m - 21:51(4:22/m) 307cal 13.73/22.06mph 3) 5m - 19:43(3:57/m) 325cal 15.21/28.24mph 4) 5m - 18:04(3:37/m) 327cal 16.6/27.76mph 5) 5m - 17:30(3:30/m) 343cal 17.14/28.74mph 6) 4.74m - 16:08(3:24/m) 308cal 17.63/32.29mph Add a comment	7.1mi, Walk - General Add a comment	6.4mi, Walk - General Add a comment 16.3mi, 1:05:37 Bike - Road Biking Arncliffe and Big House. Really not on it today. Lucky to do anything at all. Felt a bit dicky, but must remember to not eat two big sandwiches just before going out on the bike. Dead loss of a day, really. Split Summary === 1) 5m - 21:59(4:24/m) 311cal 13.65/27.8mph 2) 5m - 19:03(3:49/m) 301cal 15.75/30.99mph 3) 5m - 19:13(3:51/m) 286cal 15.61/30.74mph 4) 1.27m - 5:23(4:14/m) 88cal 14.16/26.63mph Add a comment 0mi, 9:00 Cross - Weights BB Add a comment 0mi, 15:00 Cross - Core 4X MB Add a comment 0mi, 5:00 Cross - Sets - Pressups Add a comment	-

Dave W M55

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