tipsku

Ride home #39070
Found the same bike in the same location after the run. Uneventful ride home

1) 2.6mi - 15:56(6:08/mi) 117/140bpm [718b/mi] 94cal

Chasing ghost bikes again...

I had to rely on my eyes instead of the app because it was showing me ghost bikes again - icon on the map but no bike there where it indicated

1) 0.26mi - 5:00(19:09/mi) 90/101bpm [1723b/mi] 20cal 47/62rpm

Stretches with the group after the run

Beginners plus week 2
Running with 8 runners down south via Klingerweg and Nonnenweg, a nice loop in Auewald and then back around Rennbahn. I had some trouble with my HRM so I restarted the session at the first traffic lights which solved the issue. The group started together but then the different levels became apparent and it got stretched over the distance. I had to run a bit between the different parts to make sure everyone was on the same page until we got to the forest. Then I could take care of the new runners in the back and let the rest of the group run ahead. Enjoyable plod in the back and a nice chat. My hip feels almost back to normal. The TFL and glute med strengthening seems to work.

1) 0.62mi - 6:49(10:58/mi) 133/140bpm [1459b/mi] 52cal
2) 0.62mi - 6:30(10:27/mi) 137/154bpm [1432b/mi] 51cal
3) 0.62mi - 6:55(11:08/mi) 132/138bpm [1469b/mi] 51cal
4) 0.62mi - 6:57(11:11/mi) 128/135bpm [1432b/mi] 47cal
5) 0.62mi - 6:59(11:15/mi) 129/134bpm [1451b/mi] 48cal
6) 0.62mi - 7:03(11:21/mi) 128/134bpm [1453b/mi] 49cal
7) 0.33mi - 3:56(11:46/mi) 127/133bpm [1495b/mi] 26cal

Quick dash to the sports centre

Warming up, meeting the group and then heading out again via the weir. I noticed that my HR was way too high. I checked the settings and found that it hadn't found my HRM yet. I wet the contacts and tried again but it still didn't resolve. At the first traffic lights, I restarted the session.

1) 0.62mi - 6:32(10:31/mi) 149/166bpm [1567b/mi] 55cal
2) 0.23mi - 2:34(11:14/mi) 154/158bpm [1730b/mi] 21cal

Ride to GSZ from Liebig #39070
The app liked to play hide and seek with me tonight. The bike in Nürnberger wasn't there so I had to go looking for another one on visuals alone. Found it in Liebig.

1) 1.54mi - 9:18(6:02/mi) 113/138bpm [681b/mi] 53cal

Walk to copyshop and bike hunting

1) 0.62mi - 9:22(15:05/mi) 101/121bpm [1523b/mi] 47cal 57/87rpm
2) 0.47mi - 11:02(23:31/mi) 102/120bpm [2398b/mi] 49cal 39/83rpm

TFL and glute med prehab

3x 15 lateral leg raises per leg

Neutral, upwards and downwards pointing toes
3x 15 hip thrusts
3x 6-8 side planks with leg raises
Left side is weaker so I did ascending 6-7-8 reps while doing 3x 8 on the right side.

5k easy run with 6x 100 m Strides

2 km warm up, then 6x 100 m strides on the roads within the next 2 km, 1.2 km cool down. It felt nice and smooth to run these strides and the cold didn't bother me at all. Enjoyable run with the added bonus of flushing three hidden fetchies out of their hiding spots. 5 more to go

1) 0.62mi - 6:28(10:25/mi) 127/139bpm [1322b/mi] 50cal
2) 0.62mi - 6:17(10:06/mi) 138/146bpm [1395b/mi] 51cal
3) 0.62mi - 5:32(8:54/mi) 148/163bpm [1318b/mi] 49cal
4) 0.62mi - 5:55(9:31/mi) 142/161bpm [1351b/mi] 49cal
5) 0.62mi - 5:54(9:30/mi) 141/147bpm [1338b/mi] 49cal
6) 0.13mi - 1:16(10:03/mi) 143/145bpm [1437b/mi] 11cal

Ride home from Karli #20464
After a lovely evening out, I took a nextbike to ride home. Feeling a bit tired but really good. Hoping that the hip recovers well over the weekend.

1) 1.61mi - 10:29(6:29/mi) 96/116bpm [623b/mi] 40cal

Ride to Karli #39070

1) 1.88mi - 12:52(6:50/mi) 109/126bpm [745b/mi] 66cal

1) 0.62mi - 27:35(44:23/mi) 83/95bpm [3684b/mi] 77cal 25/64rpm
2) 0.07mi - 1:43(24:15/mi) 90/94bpm [2182b/mi] 5cal 50/60rpm

Ride home from Connewitz #39070

slow ride home. My legs were quite heavy after the fast race today

1) 3.11mi - 21:23(6:53/mi) 128/149bpm [881b/mi] 147cal
2) 0.01mi - 7(18:16/mi) 121/122bpm [2210b/mi] 1cal

Walking to find a bike
The bike I saw in the app was taken while I walked up the road. So I had to walk a little further to get another one

1) 0.62mi - 19:04(30:41/mi) 96/114bpm [2946b/mi] 71cal 32/93rpm
2) 0.06mi - 1:43(28:52/mi) 117/120bpm [3377b/mi] 8cal 41/64rpm

44th Auewaldlauf 10 km - back in 45 min territory
Final race of the city champs. I tried to end the season with a good performance, hopefully sub-46 min. I had steep competition, both An(n)etts were there and then there was also Julia Heier and several others I knew from previous races. At the start, I stayed behind the An(n)etts and gauged how I felt. After about 2 km on the tarmac stretch, I decided that I was strong enough to give it a go and leave the pack I was running with. I stayed in front for about 6 km, trying to hunt down Julia who I caught up with at 7 km. My legs were slowly getting heavier and I had to dig deep. Then Annett came up from behind while I had to let Julia go as well. So I encouraged my team mate to go for it and she nailed it! I had a front row seat for the sprint finish in front of me.

I'm really happy with my race though, 45:34 official, 4:34 min/km average pace. My splits were very consistent, all between 4:32 and 4:37 (bar the first and the third) and HR settled on 171 avg. I just couldn't find another gear on the home stretch. Something to work on during the winter.

1) 0.62mi - 4:45(7:39/mi) 156/164bpm [1193b/mi] 44cal
2) 0.62mi - 4:38(7:27/mi) 164/168bpm [1221b/mi] 45cal
3) 0.62mi - 4:26(7:08/mi) 169/172bpm [1206b/mi] 45cal
4) 0.62mi - 4:32(7:18/mi) 171/174bpm [1248b/mi] 46cal
5) 0.62mi - 4:32(7:19/mi) 171/173bpm [1250b/mi] 47cal
6) 0.62mi - 4:32(7:17/mi) 171/172bpm [1246b/mi] 46cal
7) 0.62mi - 4:36(7:24/mi) 171/173bpm [1265b/mi] 46cal
8) 0.62mi - 4:33(7:19/mi) 171/173bpm [1252b/mi] 46cal
9) 0.62mi - 4:37(7:26/mi) 171/173bpm [1271b/mi] 47cal
10) 0.6mi - 4:24(7:18/mi) 171/173bpm [1247b/mi] 45cal

Activation drills before the race

Warm up run with rucksack to race HQ

HRM malfunctioned. I have to fix this before the race

1) 0.62mi - 6:23(10:16/mi) 173/188bpm [1776b/mi] 60cal
2) 0.12mi - 1:29(12:29/mi) 185/190bpm [2309b/mi] 14cal

Ride to Connewitz via Voba #20401
I went to withdraw some money to buy a ticket to the runners gala in January

1) 3.11mi - 20:44(6:40/mi) 127/150bpm [848b/mi] 141cal
2) 0.01mi - 16(19:06/mi) 129/133bpm [2465b/mi] 2cal

Quick bike hunting

1) 0.15mi - 2:11(15:04/mi) 97/109bpm [1461b/mi] 11cal 48/64rpm

Ride home #300074
Wet and damp ride. I am glad that I remembered to take my saddle cover to keep my butt dry

1) 2.66mi - 21:51(8:13/mi) 110/137bpm [904b/mi] 114cal

Stretches with the group after the run

Beginners week 4
My hip still felt a bit stiff when I started the run so I did run/walk for the first 500 m. It gradually eased into the run and I could maintain about 11:30 min/mi for the run. about 2 km in, I noticed that my HR was sky high - the HRM hadn't connected properly so I had to faff with the setting for a bit to make it connect. It dropped from 175 to 135 in a few seconds - optical on the wrist was totally wrong again! Cool down walk with one of the runners who had had dinner a bit too close to the run and felt a bit nauseous at the end.

1) 0.62mi - 8:15(13:17/mi) 150/174bpm [1992b/mi] 63cal
2) 0.62mi - 7:07(11:28/mi) 171/182bpm [1961b/mi] 63cal
3) 0.62mi - 7:15(11:40/mi) 153/177bpm [1785b/mi] 59cal
4) 0.62mi - 7:04(11:22/mi) 135/141bpm [1534b/mi] 47cal
5) 0.62mi - 7:12(11:35/mi) 134/141bpm [1551b/mi] 49cal
6) 0.37mi - 5:17(14:07/mi) 125/141bpm [1765b/mi] 29cal

Swift ride to KK #23109
The app spazzed out a bit when I tried to book a bike. A restart sorted out the issue but then I was running a bit late. Made it with 2 min to spare.

1) 2.34mi - 12:19(5:16/mi) 115/138bpm [605b/mi] 71cal

Ride home from Clara-Zetkin #21714

1) 1.98mi - 12:05(6:07/mi) 124/141bpm [758b/mi] 81cal

5 miles easy with Olivia
After a rest day and a recovery day, my hip felt good enough to give it a go. We started pretty easy, around 10 m/m pace and gradually got back to 9:40 or 6 min/km, my normal easy pace. The hip feels fine, albeit a bit stiff in hip extension. This limits my stride length somewhat so I'm compensating with a higher cadence. I definitely have to look into hip mobility and strength during the off-season.

1) 1m - 10:01(10:01/m) 136/142bpm [1365b/mi] 176/184rpm
2) 1m - 9:50(9:50/m) 140/145bpm [1373b/mi] 177/180rpm
3) 1m - 9:37(9:37/m) 138/147bpm [1336b/mi] 177/184rpm
4) 1m - 9:32(9:32/m) 144/148bpm [1374b/mi] 177/184rpm
5) 1m - 9:50(9:50/m) 142/148bpm [1398b/mi] 176/180rpm
6) 0.07m - 41(10:11/m) 139/140bpm [1411b/mi] 175/178rpm

Ride to Clara-Zetkin #21714

1) 1.99mi - 12:49(6:27/mi) 123/145bpm [793b/mi] 83cal

Bike hunting

1) 0.06mi - 1:49(28:41/mi) 96/109bpm [2754b/mi] 7cal 37/68rpm

Pre-run activation sequence
Downward dog to pigeon, superman rotations, hip flexor and hamstring rockers, 90/90 hip switches, QL stretches and some calf pumps before I went out for a run.

1) 0.62mi - 12:44(20:29/mi) 85/101bpm [1741b/mi] 37cal 4/71rpm
2) 0.62mi - 13:29(21:42/mi) 92/106bpm [1996b/mi] 46cal 49/74rpm
3) 0.5mi - 13:13(26:19/mi) 93/126bpm [2447b/mi] 46cal 39/79rpm

1) 2.34mi - 14:46(6:19/mi) 117/143bpm [740b/mi] 87cal

1) 0.11mi - 2:37(24:24/mi) 87/100bpm [2123b/mi] 9cal 42/64rpm

1) 0.62mi - 7:09(11:31/mi) 131/144bpm [1509b/mi] 53cal
2) 0.62mi - 7:05(11:24/mi) 134/140bpm [1528b/mi] 53cal
3) 0.62mi - 6:39(10:42/mi) 136/143bpm [1456b/mi] 51cal
4) 0.62mi - 6:56(11:10/mi) 130/142bpm [1451b/mi] 47cal
5) 0.62mi - 6:57(11:11/mi) 132/137bpm [1476b/mi] 50cal
6) 0.62mi - 7:05(11:24/mi) 131/138bpm [1493b/mi] 48cal
7) 0.62mi - 7:16(11:42/mi) 128/134bpm [1497b/mi] 48cal
8) 0.01mi - 5(11:34/mi) 130/132bpm [1503b/mi] 1cal

1) 0.3mi - 3:51(12:55/mi) 141/153bpm [1820b/mi] 27cal

1) 2.39mi - 14:53(6:13/mi) 116/152bpm [722b/mi] 88cal

1) 2.63mi - 14:16(5:25/mi) 174/192bpm [942b/mi] 29cal

1) 0.1mi - 2:50(26:58/mi) 119/126bpm [3209b/mi] 11cal 38/60rpm

Recovery run with Olivia

1) 0.62mi - 6:17(10:07/mi) 127/138bpm [1286b/mi] 44cal
2) 0.62mi - 6:17(10:06/mi) 136/139bpm [1375b/mi] 51cal
3) 0.62mi - 6:19(10:10/mi) 137/141bpm [1393b/mi] 51cal
4) 0.62mi - 6:05(9:48/mi) 139/143bpm [1362b/mi] 50cal
5) 0.62mi - 6:03(9:44/mi) 138/145bpm [1343b/mi] 49cal
6) 0.62mi - 6:08(9:52/mi) 140/145bpm [1381b/mi] 49cal
7) 0.62mi - 6:03(9:44/mi) 139/147bpm [1353b/mi] 48cal
8) 0.17mi - 1:43(9:49/mi) 133/136bpm [1307b/mi] 12cal

1) 3.09mi - 19:30(6:18/mi) 121/138bpm [763b/mi] 121cal

1) 0.19mi - 4:51(26:04/mi) 91/107bpm [2372b/mi] 19cal 39/66rpm

1) 0.62mi - 18:51(30:20/mi) 85/108bpm [2578b/mi] 56cal 5/65rpm
2) 0.62mi - 12:40(20:22/mi) 95/107bpm [1935b/mi] 46cal 42/79rpm
3) 0.49mi - 11:49(23:58/mi) 97/127bpm [2325b/mi] 44cal 45/80rpm

1) 1.93mi - 12:31(6:29/mi) 120/139bpm [779b/mi] 79cal

1) 0.26mi - 5:16(20:00/mi) 97/106bpm [1939b/mi] 21cal 51/63rpm

1) 0.62mi - 7:17(11:44/mi) 133/146bpm [1560b/mi] 52cal
2) 0.62mi - 7:35(12:12/mi) 136/144bpm [1660b/mi] 53cal
3) 0.62mi - 7:25(11:56/mi) 134/140bpm [1599b/mi] 48cal
4) 0.62mi - 6:41(10:46/mi) 136/145bpm [1463b/mi] 51cal
5) 0.62mi - 7:00(11:16/mi) 136/140bpm [1533b/mi] 51cal
6) 0.38mi - 4:30(11:42/mi) 130/140bpm [1522b/mi] 30cal

1) 2.28mi - 13:30(5:55/mi) 136/152bpm [805b/mi] 104cal

1) 0.13mi - 3:15(25:46/mi) 99/111bpm [2551b/mi] 13cal 35/64rpm

5k easy w/ 8 hill sprints
Easy run to Güntzstraße, then 4 passes on the hill, incorporating 2 hill sprints there between 10 and 15 seconds in length. Gentle run home after that. It started to rain during the run, briefly stopped but then returned with a vengeance. I got completely soaked. The temperature also dropped from over 11°C to 5 while I was out there. Brrrrr

1) 0.62mi - 6:12(9:59/mi) 132/144bpm [1318b/mi] 48cal
2) 0.46mi - 4:40(10:02/mi) 143/148bpm [1435b/mi] 39cal
3) 0.03mi - 16(8:21/mi) 145/151bpm [1212b/mi] 2cal
4) 0.04mi - 34(14:23/mi) 149/154bpm [2143b/mi] 5cal
5) 0.02mi - 10(8:21/mi) 147/149bpm [1227b/mi] 1cal
6) 0.12mi - 1:30(11:57/mi) 139/151bpm [1661b/mi] 11cal
7) 0.03mi - 14(7:13/mi) 141/150bpm [1018b/mi] 2cal
8) 0.04mi - 33(13:17/mi) 153/157bpm [2033b/mi] 5cal
9) 0.02mi - 10(7:01/mi) 149/151bpm [1046b/mi] 1cal
10) 0.14mi - 1:34(11:34/mi) 142/156bpm [1642b/mi] 12cal
11) 0.03mi - 13(7:10/mi) 145/153bpm [1039b/mi] 2cal
12) 0.04mi - 35(13:17/mi) 154/158bpm [2045b/mi] 5cal
13) 0.02mi - 10(7:51/mi) 150/152bpm [1177b/mi] 1cal
14) 0.14mi - 1:35(11:03/mi) 143/155bpm [1580b/mi] 13cal
15) 0.03mi - 13(6:41/mi) 145/153bpm [968b/mi] 2cal
16) 0.04mi - 35(14:42/mi) 155/160bpm [2279b/mi] 5cal
17) 0.02mi - 9(7:38/mi) 149/151bpm [1138b/mi] 1cal
18) 0.62mi - 6:16(10:06/mi) 140/156bpm [1414b/mi] 49cal
19) 0.62mi - 6:32(10:31/mi) 137/146bpm [1440b/mi] 47cal
20) 0.01mi - 11(14:36/mi) 131/133bpm [1912b/mi] 1cal

1) 0.44mi - 11:03(25:03/mi) 102/136bpm [2556b/mi] 47cal 37/79rpm

1) 2.97mi - 17:21(5:51/mi) 127/141bpm [743b/mi] 119cal

1) 0.17mi - 4:20(25:52/mi) 92/109bpm [2380b/mi] 16cal 35/63rpm

1) 0.62mi - 7:04(11:23/mi) 141/152bpm [1604b/mi] 55cal
2) 0.62mi - 6:46(10:53/mi) 142/149bpm [1546b/mi] 54cal
3) 0.62mi - 6:54(11:06/mi) 141/146bpm [1566b/mi] 54cal
4) 0.62mi - 7:51(12:39/mi) 147/154bpm [1859b/mi] 64cal
5) 0.62mi - 7:00(11:17/mi) 129/139bpm [1455b/mi] 43cal
6) 0.62mi - 6:40(10:43/mi) 135/143bpm [1447b/mi] 47cal
7) 0.62mi - 6:40(10:44/mi) 139/146bpm [1491b/mi] 50cal
8) 0.6mi - 6:34(10:58/mi) 137/144bpm [1501b/mi] 46cal

1) 2.31mi - 13:11(5:43/mi) 134/153bpm [766b/mi] 100cal

1) 0.12mi - 2:15(18:25/mi) 98/105bpm [1805b/mi] 9cal 43/65rpm

Easy 10k run in the sun 🌞
Easy run to Völki with a loop in the park, down Arno Nitzsche past the old Aeroflot plane to Connewitz, a loop around Wiedebachplatz and back to MDR via the gardens at Frohburger. Brief stop at Wendl for some treats and then a nice jog home through the park. The first 3 km, I felt a bit stiff but then the legs loosened up and I could increase the cadence. I felt better after the run than before. Good signs! Forgot my HRM so the HR data is sketchy

1) 0.62mi - 6:17(10:07/mi) 133/148bpm [1346b/mi] 55cal
2) 0.62mi - 6:33(10:32/mi) 145/152bpm [1527b/mi] 58cal
3) 0.62mi - 6:55(11:08/mi) 141/150bpm [1571b/mi] 56cal
4) 0.62mi - 6:28(10:25/mi) 147/152bpm [1531b/mi] 52cal
5) 0.62mi - 6:17(10:07/mi) 148/153bpm [1497b/mi] 54cal
6) 0.62mi - 6:33(10:32/mi) 153/160bpm [1612b/mi] 53cal
7) 0.62mi - 6:24(10:18/mi) 148/157bpm [1525b/mi] 54cal
8) 0.62mi - 6:13(10:00/mi) 152/161bpm [1519b/mi] 54cal
9) 0.62mi - 6:06(9:49/mi) 133/150bpm [1305b/mi] 45cal
10) 0.62mi - 6:19(10:09/mi) 140/151bpm [1421b/mi] 55cal
11) 0.12mi - 1:09(9:20/mi) 144/147bpm [1343b/mi] 11cal

Recovery Run in the park

Surprisingly warm today, I was sweating a lot. Legs felt pretty heavy

1) 0.62mi - 6:28(10:25/mi) 126/140bpm [1312b/mi] 47cal
2) 0.62mi - 6:18(10:08/mi) 141/148bpm [1429b/mi] 53cal
3) 0.62mi - 6:19(10:09/mi) 145/151bpm [1472b/mi] 54cal
4) 0.42mi - 4:14(10:05/mi) 143/147bpm [1441b/mi] 35cal

Pre-run activation drills
squats, split squats, hurdle movement
downward dog to pigeon
spiderman stretch with torso rotations, arm up
90°/90° hip switches
rainbow stretch lying on side, one leg across to the side
clam shells
heel and toe walks

leg swings

Evening Walk to the recycling container
Taking out glass

1) 0.62mi - 11:31(18:32/mi) 97/109bpm [1798b/mi] 48cal 53/62rpm
2) 0.24mi - 9:49(40:25/mi) 95/126bpm [3840b/mi] 29cal 19/79rpm

Ride home #21975

1) 2.36mi - 12:47(5:26/mi) 124/138bpm [673b/mi] 87cal

Quick Bike hunting

1) 0.09mi - 1:56(21:13/mi) 93/102bpm [1973b/mi] 7cal 41/62rpm

Stretches with the group plus deadhang

Beginners week 6
Extended stadium loop with 8 runners. Very warm today, was a bit overdressed. I stayed in the back since the front runners went off really fast. That was good because one runner really struggled with breathing about a mile in. We stopped and made sure she was okay. She walked back while we continued on our planned route. The fast 4 runners were nowhere to be seen but we finally reunited at the sports centre.

1) 0.62mi - 6:38(10:40/mi) 128/139bpm [1366b/mi] 51cal
2) 0.62mi - 6:49(10:58/mi) 134/146bpm [1469b/mi] 52cal
3) 0.62mi - 6:40(10:44/mi) 137/143bpm [1470b/mi] 53cal
4) 0.62mi - 6:50(11:00/mi) 135/140bpm [1486b/mi] 51cal
5) 0.62mi - 6:55(11:08/mi) 140/156bpm [1558b/mi] 53cal
6) 0.34mi - 3:51(11:19/mi) 141/150bpm [1595b/mi] 30cal

Evening Walk to GSZ

Making it in time

1) 0.29mi - 5:09(17:30/mi) 105/116bpm [1837b/mi] 22cal 58/64rpm

Evening Ride to KK #21587

Battling against the wind but pretty warm today

1) 2.29mi - 12:52(5:37/mi) 122/144bpm [685b/mi] 83cal

Quick Bike hunting

1) 0.11mi - 2:05(19:32/mi) 88/96bpm [1719b/mi] 8cal 49/64rpm

15k MLR with Olivia

I tested my hip on the run to Clara Zetkin Park and it felt fine. Not cycling there and doing my activation drills before the run really helped with my hip mobility. I suspect that cycling shortens the hip flexors which means that I feel pretty stiff in the hip in the first 10-15 min of the run. So the recipe seems to be running it all. Next week, I'll try to do the same, run there and then run 5 miles with Olivia for at least 7 mi. I'm happy with the pace, around 9 m/m at the top end of zone 2. Great run, I can see some progress.

1) 0.62mi - 5:30(8:51/mi) 139/151bpm [1229b/mi] 47cal
2) 0.62mi - 5:39(9:05/mi) 144/150bpm [1309b/mi] 50cal
3) 0.62mi - 5:19(8:33/mi) 143/153bpm [1223b/mi] 45cal
4) 0.62mi - 5:40(9:07/mi) 148/153bpm [1350b/mi] 51cal
5) 0.62mi - 5:35(9:00/mi) 145/150bpm [1304b/mi] 48cal
6) 0.62mi - 5:49(9:22/mi) 147/152bpm [1377b/mi] 50cal
7) 0.62mi - 5:35(8:58/mi) 150/153bpm [1346b/mi] 50cal
8) 0.62mi - 5:32(8:54/mi) 150/155bpm [1334b/mi] 49cal
9) 0.62mi - 5:33(8:56/mi) 149/154bpm [1331b/mi] 48cal
10) 0.62mi - 5:39(9:05/mi) 151/154bpm [1371b/mi] 49cal
11) 0.62mi - 5:33(8:56/mi) 152/156bpm [1358b/mi] 49cal
12) 0.62mi - 5:37(9:02/mi) 150/155bpm [1355b/mi] 48cal
13) 0.62mi - 5:44(9:13/mi) 151/157bpm [1392b/mi] 49cal
14) 0.62mi - 5:27(8:46/mi) 152/161bpm [1332b/mi] 47cal
15) 0.62mi - 5:28(8:48/mi) 157/160bpm [1382b/mi] 50cal
16) 0.17mi - 1:31(8:39/mi) 147/151bpm [1271b/mi] 12cal

1) 2.47mi - 21:29(8:43/mi) 114/166bpm [993b/mi] 120cal

Walking to the city centre
Including about a mile on a rental nextbike because I forgot to switch from walking to cycling on Garmin 🤦🏽‍♀️ I stocked up on protein and collagen powder, ready for the next block of higher volume 10k to marathon training

1) 0.62mi - 11:03(17:48/mi) 96/116bpm [1708b/mi] 46cal 56/65rpm
2) 0.62mi - 11:19(18:12/mi) 95/114bpm [1729b/mi] 45cal 54/65rpm
3) 0.62mi - 7:10(11:31/mi) 91/128bpm [1049b/mi] 34cal 16/94rpm
4) 0.62mi - 3:41(5:55/mi) 121/132bpm [716b/mi] 24cal
5) 0.49mi - 28:07(57:53/mi) 85/127bpm [4920b/mi] 70cal 14/88rpm

Ride home #23030
Swift ride home so that I wouldn't get too cold

1) 2.68mi - 19:25(7:14/mi) 124/152bpm [898b/mi] 124cal