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Oranj Last on at 7pm, 10th Dec 2023
M55 Oxfordshire

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STATUS INZO - Overthinker

Knees

FERC

Races
148
Miles
25597
Miles
1459
Miles
151932
Miles
1142
WAVA
79.59%
Mile
5:48
5k
19:24
5M
31:19
10k
36:48
10M
1:02:48
Half
1:16:55
20M
2:20:39
Mara
2:45:27
10M
20:48
20k
29:00
40k
59:05
400m
7:04
750m
10:23
1500m
24:57

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Recent Blogs
Out of Thin Air	Mar 2023
Aftersun	Mar 2023
Treasure hunt day 12. A dozen Christmas cards	Jan 2023
Treasure hunt day 11. Easter Egg hunt	Jan 2023

My parkrun
Horspath parkrun

Recent Training
10th Dec	Zwift	22.4mi	1:00:22
10th Dec	General	1.4mi	28:20
10th Dec	Rowing - Indoor	10mi	1:09:03
9th Dec	Commuting	4.4mi	20:57
9th Dec	Zwift	31.1mi	1:24:35

12 Month Benchmarks	Run	Bike
Mile	7:03	1:13
5k	22:07	3:54
5mi	36:39	6:18
10k	47:12	8:10
10mi	1:17:46	18:15
Half	1:41:55	27:01
20mi	2:39:33	43:37

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 9321 Cross 250 Run 621 Swim 100 Walk 250

Recent Threads
Zwifters
Cricket Thread
Ultra Marathons
Hello to Jason Isaacs
Indoor Rowing
Meaningless product descriptions

Buddies (19)

Followers (15)

Badges Collected	See available badges
+ 479 others

Read Everyone!

This is a little side project! See my recent reads:

Crickonomics. The anatomy of modern cricket

Stefan Szymanski Tim Wigmore
A Liar's Autobiography: Volume VI

Graham Chapman
The Hour: Sporting immortality the hard way

Michael Hutchinson
The way of the runner

Adharanand Finn
Out of Thin Air

Michael Crawley
Hello World. How to be human in the age of the machine

Hannah Fry
The Diet Myth

Tim Spector
Helgoland

Carlo Rovelli
The Decade in Tory

Russell Jones
White Noise

Don DeLillo

View My Full List (14) | Build Your Own List

Best Times
Best WAVA

Dist	Races	1984	1990	2004	2005	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	2													6:18 69.23	5:48 75.80							5:48 5:48/mi	75.80
3mi	1														17:59 79.59							17:59 6:00/mi	79.59
5km	25													19:32 75.39	19:24 76.75			22:55 66.94	29:26 52.56	20:10 77.37	22:36 69.04	19:24 6:15/mi	77.37
5.2km	1														20:05 76.99							20:05 6:13/mi	76.99
3.6mi	1											23:25 72.07										23:25 6:30/mi	72.07
4mi	4			27:13 63.87				25:50 70.45			27:41 67.32				27:16 70.61							25:50 6:28/mi	70.61
4.1mi	5				23:39 75.96		24:58 74.19		24:42 76.17				26:34 73.13		26:30 74.52							23:39 5:46/mi	76.17
4.3mi	1				25:52 72.21																	25:52 6:04/mi	72.21
5mi	4														31:19 77.24			40:10 61.79				31:19 6:16/mi	77.24
8.8km	2																			1:01:10 45.68		1:01:10 11:11/mi	45.68
9.3km	1													42:08 66.61								42:08 7:17/mi	66.61
6mi	2														40:49 71.44		58:09 51.02					40:49 6:48/mi	71.44
10km	17		36:48 71.74		36:56 74.18	38:15 73.93				39:40 73.05	40:42 71.78	40:46 72.27		39:27 75.95	38:50 77.82		41:59 73.24	52:20 59.27	54:53 57.53	40:57 77.80		36:48 5:55/mi	77.82
10.2km	1																			46:51 69.46		46:51 7:24/mi	69.46
6.8mi	1																			1:32:34 37.55		1:32:34 13:37/mi	37.55
11.5km	1																			1:04:24 56.88		1:04:24 9:01/mi	56.88
12.5km	1																			1:10:07 57.07		1:10:07 9:02/mi	57.07
12.7km	1																			1:07:19 61.01		1:07:19 8:32/mi	61.01
10mi	6			1:02:48 71.51			1:06:17 70.45		1:05:42 72.26	1:05:21 73.25				1:05:39 75.45				1:21:21 63.09				1:02:48 6:17/mi	75.45
12.1mi	1													1:25:55 71.00								1:25:55 7:06/mi	71.00
13.1mi	19	1:16:55 75.37					1:26:21 72.11	1:31:40 67.93		1:29:08 71.65		1:31:26 70.45	1:31:00 72.03	1:28:19 74.32	1:27:15 75.79	1:28:01 76.49	1:30:56 74.04			1:30:37 77.08		1:16:55 5:52/mi	77.08
20mi	5											2:26:28 69.16	2:30:16 68.00	2:20:39 73.28			2:29:23 70.87					2:20:39 7:02/mi	73.28
26.2mi	9	2:45:27 73.47					3:10:41 68.47			3:14:22 68.89		3:16:00 68.91		3:03:50 74.76	2:58:19 77.76	3:05:20 76.17	3:06:38 75.64			3:11:47 76.37		2:45:27 6:19/mi	77.76
43.5mi	1										6:58:08 59.89											6:58:08 9:37/mi	59.89
45mi	1													6:22:54 69.89								6:22:54 8:31/mi	69.89

2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup	23:24	67.25	5km
7 Oct	Horspath parkrun	23:53	65.89	5km
16 Sep	Icknield RC (Charity Event) 10M TT	20:48	0.00	10mi
10 Sep	Cambridge CC 25M TT		0.00	25mi
7 Sep	VTTA L&HC 10M TT	22:24	0.00	10mi
20 Aug	Newbury Velo 15M TT	32:48	0.00	15mi
16 Aug	VTTA - London & Home Counties Group 10M TT	22:33	0.00	10mi
9 Jul	Reading CC 25M TT	56:26	0.00	25mi
1 Jul	Finsbury Park CC 50M TT	1:56:28	0.00	50mi
25 Jun	Oxonian CC 25M TT	57:45	0.00	25mi
17 Jun	Hemel Hempstead CC 10M TT	21:01	0.00	10mi
15 Jun	VTTA L&HC 10M TT		0.00	10mi
28 May	FTP Racing 25M TT	55:42	0.00	25mi
14 May	Staines 10K		0.00	10km
16 Apr	Manchester Marathon		0.00	26.2mi
26 Mar	Oakley 20		0.00	20mi
26 Feb	Wokingham Half Marathon		0.00	13.1mi
11 Feb	Horspath parkrun SB	22:36	69.04	5km
22 Jan	Fred Hughes 10		0.00	10mi
2022		Result	WAVA	Distance
3 Dec	Horspath parkrun	22:36	69.04	5km
27 Nov	Eynsham 10k SB	40:57	77.80	10km
20 Nov	Watford Autumn 10K PB	46:51	69.46	10.2km
13 Nov	SN Long Valley, blue	1:34:30	23.72	7.1km
6 Nov	SOC November Classic. New Park. Short brown	1:29:00	35.07	9.8km
30 Oct	SLOW Esher Common. Short Brown	1:32:19	30.27	8.8km
23 Oct	Abingdon Marathon SB	3:11:47	76.37	26.2mi
22 Oct	Horspath parkrun	23:33	66.25	5km
8 Oct	The Doctor K Cup	22:04	70.70	5km
2 Oct	Cricklade Half Marathon SB	1:30:37	77.08	13.1mi
10 Sep	Woodstock 12 Cancelled		0.00	12.1mi
4 Sep	Tetbury Velos 10M TT	22:23	0.00	10mi
29 Aug	NGOC Nailsworth urban O, course 1 PB	1:01:10	45.68	8.8km
28 Aug	MV Horsell Urban O, course 1 PB	1:07:19	61.01	12.7km
27 Aug	Horspath parkrun	21:55	71.19	5km
24 Aug	Chase The Sun Coventry 10k	42:12	75.50	10km
21 Aug	Newbury Velo 15M TT	33:25	0.00	15mi
20 Aug	University Parks parkrun	21:59	70.97	5km
10 Aug	Alchester 5k SB	20:10	77.37	5km
31 Jul	Cowman Triathlon	/ /	0.00	1.9km/90km/21.1km
27 Jul	Oxonian CC club 10m TT	22:46	0.00	10mi
21 Jul	Didcot Phoenix CC club 10M TT	23:14	0.00	10mi
16 Jul	SN Cove Brook Urban O, course 1 PB	1:10:07	57.07	12.5km
10 Jul	Oxfordshire Triathlon Series 2	16:35 / 51:14 / 34:21	0.00	1km/35km/7.5km
9 Jul	TVOC Saturday series - University Parks	30:05	51.43	5km
3 Jul	Reading CC 25M TT	57:33	0.00	25mi
26 Jun	ATW Stewartby Triathlon	24:57 / 59:45 / 48:23	0.00	1500metres/37km/10km
16 Jun	VTTA L&HC 10M TT	22:45	0.00	10mi
3 Jun	Cambridge CC 'Viking' 50M TT	1:56:57	0.00	50mi
28 May	Thames Bridges Challenge (Oxford Edition) PB	1:32:34	37.55	6.8mi
21 May	Horspath parkrun	22:21	69.22	5km
18 May	Cotswolds Lake 62 Evening Triathlon 1 of 4	8:34 / 25:57 / 21:47	0.00	0.45km/16km/4.3km
8 May	Hertfordshire Orienteering Club. Welwyn Garden City Race PB	1:04:24	56.88	11.5km
16 Apr	University Parks parkrun	23:36	65.55	5km
15 Apr	High Wycombe CC 10M TT	23:12	0.00	10mi
2 Apr	Cassiobury parkrun	24:06	64.19	5km
27 Mar	Fetcheveryone Virtual Swim Challenge		0.00	42mi
27 Mar	Fetcheveryone Virtual LEJOG		0.00	1089mi
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
26 Mar	Horspath parkrun	23:01	67.22	5km
2021		Result	WAVA	Distance
10 Oct	Run Wytham Woods 10k SB	54:53	57.53	10km
2 Oct	The Doctor K Cup SB	29:26	52.56	5km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	22:55	66.94	5km
20 Jun	Fake parkrun	23:29	64.79	5km
23 May	Fetch Virtual Weekend 10 Mile SB	1:21:21	63.08	10mi
16 May	Fetch Virtual Weekend 10k SB	52:20	59.27	10km
31 Mar	The Fetch Five SB	40:10	61.79	5mi
2019		Result	WAVA	Distance
29 Aug	Stratfield Brake (Mota-vation series race 5)		0.00	4mi
25 Jul	Combe II (Mota-vation Series race 4)		0.00	4.2mi
13 Jul	Haytor Heller SB	58:09	51.02	6mi
27 Jun	Combe (Mota-vation Series race 3)		0.00	3.9mi
13 Jun	Dorney Lake 6 Hour Challenge	1:12 / 0	0.00	6hr
8 Jun	Otmoor Challenge	1:33:59	71.64	13.1mi
30 May	Bletchingdon (Mota-vation Series race 2)		0.00	4mi
18 May	British Masters Road Relays		0.00	5.08km
6 May	Chalgrove Festival 10k SB	41:59	73.24	10km
2 May	Charlton-on-Otmoor (Mota-vation Series race 1)		0.00	5.2mi
28 Apr	London Marathon SB	3:06:38	75.64	26.2mi
5 Apr	White Horse Half Marathon SB	1:30:56	74.04	13.1mi
17 Mar	Gloucester 20 SB	2:29:23	70.87	20mi
2018		Result	WAVA	Distance
21 Oct	Abingdon Marathon SB	3:05:20	76.17	26.2mi
7 Oct	Cricklade Half Marathon SB	1:28:01	76.49	13.1mi
4 Feb	Watford Half Marathon	1:32:34	72.08	13.1mi
2017		Result	WAVA	Distance
15 Aug	Alchester 5k	19:30	76.75	5km
13 Aug	Bredon's Hardwick Triathlon	10:23 / 40:43 / 19:56	0.00	750metres/24km/5km
6 Aug	Bearbrook 10k	41:28	73.51	10km
29 Jul	OUAC & BMC Iffley Festival of Miles PB	5:48	75.80	1mi
19 Jul	Waddesdon Manor Summer 5K	20:20	73.01	5km
15 Jul	Hornton Classic 6 PB	40:49	71.44	6mi
9 Jul	Bedfordshire Triathlon	28:35 / 59:05 / 46:56	0.00	1.5km/40km/10km
2 Jul	Didcot 5 PB	31:19	77.24	5mi
17 Jun	Cumnor Royal British Legion 5k PB	19:24	76.52	5km
3 Jun	Otmoor Challenge	1:31:35	72.21	13.1mi
28 May	Wantage Triathlon	13:33 / 58:32 / 50:30	0.00	800metres/35km/12km
25 May	Bletchingdon (Mota-vation Series race 2) SB	27:16	70.61	4mi
14 May	Oxford Town and Gown 10k SB	38:50	77.82	10km
8 May	Oxford Sri Chinmoy Self Transcendence Race 1 PB	17:59	79.59	3mi
30 Apr	Oxfordshire County Road Relays PB	20:05	76.99	5.2km
27 Apr	Charlton-on-Otmoor (Mota-vation Series race 1) SB	26:30	74.52	4.1mi
23 Apr	London Marathon SB	2:58:19	77.76	26.2mi
9 Apr	White Horse Half Marathon SB	1:27:15	75.79	13.1mi
1 Apr	Abingdon parkrun	20:13	73.43	5km
19 Mar	Fleet Half Marathon	1:28:00	75.15	13.1mi
2016		Result	WAVA	Distance
26 Dec	Aylesbury Boxing Day 5km	20:49	71.31	5km
26 Dec	Aylesbury Boxing Day 1 mile SB	6:18	69.23	1mi
11 Dec	Andy Reading Memorial 10k	41:18	73.17	10km
27 Nov	Watford Autumn 10K PB	42:08	66.61	9.3km
23 Oct	Abingdon Marathon		0.00	26.2mi
15 Oct	Chiltern Cross Country League Race 1 Senior Men	37:44	80.09	10km
2 Oct	Cricklade Half Marathon	1:28:59	74.32	13.1mi
24 Sep	Woodstock 12 PB	1:25:55	71.00	12.1mi
30 Jul	Oxford parkrun	19:43	75.29	5km
14 Jul	Great Team Relay SB	19:32	75.39	5km
15 May	Oxford Town and Gown 10k SB	39:27	75.95	10km
8 May	St Neots standard distance triathlon	24:59 / 59:53 / 45:00	0.00	1.5km/45km/10km
24 Apr	London Marathon SB	3:03:50	74.76	26.2mi
25 Mar	Maidenhead Easter 10 SB	1:05:39	75.45	10mi
13 Mar	Gloucester 20 PB	2:20:39	73.28	20mi
28 Feb	Coventry Half Marathon SB	1:28:19	74.22	13.1mi
27 Feb	Oxford parkrun	20:51	70.63	5km
13 Feb	Chiltern XC League Senior & Veteran Men's Race		0.00	8.4km
16 Jan	Country to Capital PB	6:22:54	69.89	45mi
2015		Result	WAVA	Distance
7 Nov	Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men	44:52	62.70	9.4km
11 Oct	Oxford Half Marathon SB	1:31:00	72.03	13.1mi
31 Aug	OxfordTri Sprint Triathlon	7:04 / 37:58 / 22:42	0.00	400metres/22.8km/5.6km
28 Jun	Grafman Middle Distance Triathlon	30:28 / 2:22:49 / 1:41:01	0.00	1.9km/90km/21km
7 Jun	Bala Middle Distance Triathlon	/ /	0.00	2km/78.5km/20km
30 Apr	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	26:34	73.13	4.1mi
8 Mar	Gloucester 20 SB	2:30:16	68.00	20mi
22 Feb	Portsmouth Coastal Half Marathon	1:35:46	67.85	13.1mi
15 Feb	Bramley 20	2:33:36	66.52	20mi
10 Jan	Chiltern League Milton Keynes	40:06	59.33	5mi
2014		Result	WAVA	Distance
11 May	Oxford Town & Gown 10k SB	40:46	72.27	10km
13 Apr	London Marathon SB	3:16:00	68.91	26.2mi
16 Mar	Gloucester 20 SB	2:26:28	69.16	20mi
12 Mar	Teddy Hall Relays PB	23:25	72.07	3.6mi
2 Mar	Oxford Mail League Round 5: Harwell (Men)	38:55	64.13	8500m
8 Feb	chiltern league campbell park	37:19	63.23	5mi
2 Feb	Watford Half Marathon SB	1:31:26	70.45	13.1mi
2013		Result	WAVA	Distance
24 Nov	Eynsham 10k	41:17	71.36	10km
14 Jul	The Thame Triathlon	7:04 / 29:00 / 21:19	0.00	400metres/20km/5km
12 May	Oxford Town and Gown SB	40:42	71.78	10km
2 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	27:41	67.32	4mi
2 Feb	Thames Trot PB	6:58:08	59.89	43.5mi
2012		Result	WAVA	Distance
18 Nov	Luton Marathon SB	3:14:22	68.89	26.2mi
14 Oct	Oxford Half Marathon SB	1:29:08	71.65	13.1mi
8 Jul	Challenge Roth	58:50 / 5:09:44 / 3:26:33	0.00	4km/180km/42km
13 May	Oxford Town & Gown 10k SB	39:40	73.05	10km
6 Apr	Maidenhead Easter 10 SB	1:05:21	73.25	10mi
2011		Result	WAVA	Distance
5 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	24:42	76.17	4.1mi
22 Apr	Maidenhead Easter 10 SB	1:05:42	72.26	10mi
2010		Result	WAVA	Distance
12 Sep	Chippenham Half Marathon	1:33:47	66.95	13.1mi
6 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) PB	25:50	70.45	4mi
7 Feb	Watford Half Marathon SB	1:31:40	67.93	13.1mi
2009		Result	WAVA	Distance
6 Dec	Luton Marathon SB	3:10:41	68.47	26.2mi
13 Sep	Chippenham Half Marathon SB	1:26:21	72.11	13.1mi
7 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	24:58	74.19	4.1mi
10 Apr	Maidenhead Easter 10 SB	1:06:17	70.45	10mi
1 Feb	Watford Half Marathon	1:27:52	70.27	13.1mi
2008		Result	WAVA	Distance
31 Aug	Headington 10K SB	38:15	73.93	10km
2005		Result	WAVA	Distance
2 Jun	Bletchingdon (Mota-Vation Series Race 2) PB	25:52	72.21	4.26mi
15 May	Oxford Town & Gown 10K SB	36:56	74.18	10km
5 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) PB	23:39	75.96	4.1mi
2004		Result	WAVA	Distance
3 Jun	Bletchingdon (Mota-vation Series race 2) SB	27:13	63.87	4mi
9 Apr	Maidenhead Easter 10 PB	1:02:48	71.51	10mi
1990		Result	WAVA	Distance
13 May	Oxford Town & Gown 10k PB	36:48	71.74	10km
1984		Result	WAVA	Distance
6 May	Abingdon Marathon PB	2:45:27	73.47	26.2mi
8 Apr	Milton Keynes Half Marathon PB	1:16:55	75.37	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	27	16	19	27	30	40	28	32	30	41	47	13	350
2023	5.9	7.7	12.2	14.4	13.9	15.8	12.2	12.5	11.6	6.8	6.4	4.4	123.9
2023	221	156	41	7	88	18	5	15	37	33	5	0	627
2023	630	698	803	887	814	1064	1179	1200	1180	966	871	286	10577
2022	17	15	24	36	31	24	18	28	25	21	28	22	290
2022	8.4	8.3	11.3	20.6	18.8	12.1	15	11.6	5.9	10	6.3	8	136.2
2022	81	85	145	208	227	180	163	194	299	235	244	301	2363
2022	872	736	797	810	614	749	758	743	391	520	574	481	8046
2021	22	20	20	28	38	30	20	11	11	18	19	19	256
2021	0	0	0	5.3	3.4	5.8	9.8	6	8.4	8.4	4	6.2	57.2
2021	214	219	257	275	281	157	181	174	161	171	79	47	2216
2021	285	340	334	219	296	767	660	551	688	443	429	748	5760
2020	41	30	25	6	3	18	20	16	18	25	14	17	233
2020	5.6	5.6	6.3	0	0	0	2.9	2.7	0	0	0	0	23.1
2020	174	117	165	111	162	173	155	177	159	225	221	152	1992
2020	644	802	872	1232	1393	837	1024	933	791	450	265	401	9644
2019	0	0	0	0	0	0	0	0	2	0	0	2	4
2019	4.1	5.5	1.6	5.5	6	4	9.2	7.7	4	5.5	11.6	8.2	72.9
2019	20	149	275	233	224	266	99	3	0	14	42	116	1442
2019	657	428	501	638	883	687	1127	1417	1327	1057	945	786	10452
2018	5	0	0	0	0	0	0	0	0	0	0	0	5
2018	5.6	2	5.5	4.2	5.9	6.6	11.5	6.9	6.5	3.6	6	5.9	70.2
2018	238	266	86	11	57	37	89	125	196	172	193	134	1604
2018	229	130	600	1174	1176	1398	1581	1301	918	802	611	802	10721
2017	0	0	0	1	0	0	0	0	0	0	0	2	3
2017	5.7	1.9	7	1.7	9.6	9.6	10.1	8.1	0	4.9	1.9	5.4	65.9
2017	33	104	315	232	235	125	250	159	27	99	221	210	2009
2017	546	553	296	288	526	690	514	504	401	472	108	325	5224
2016	5.4	3.5	5.8	5.6	9	5.8	5.2	4	3.2	3.3	0	0	50.8
2016	271	188	245	136	153	131	125	145	218	183	155	289	2238
2016	110	212	414	668	576	845	903	1084	238	225	260	114	5649
2015	9.5	8	8	9.9	11.1	13.3	7.6	6.6	8.2	5.3	3.9	3.9	95.2
2015	148	188	44	34	68	39	17	54	125	151	185	288	1341
2015	310	305	1058	953	1048	568	1382	1373	424	461	237	106	8224
2014	9.9	7.7	7.8	8	13.4	6	20	14.7	2.9	0	0	4.8	94.9
2014	205	172	131	68	81	12	111	63	0	0	41	100	983
2014	211	165	480	744	850	1112	833	557	1240	673	585	331	7781
2013	3.5	2	7.8	2	5.5	7.3	6.7	7.2	3.9	3.5	3.7	5.5	58.6
2013	188	71	72	91	44	59	47	0	15	77	108	154	924
2013	28	128	250	327	411	584	788	708	749	483	229	199	4884
2012	15	10.1	10.3	12.8	15.2	16.4	13.5	8.2	6.5	5.1	5.6	6	124.6
2012	103	92	126	133	122	159	87	63	40	95	116	228	1364
2012	480	473	805	626	899	603	874	665	421	414	94	44	6397
2011	7.2	10.1	6.9	8.7	9.4	12.3	4.8	12.5	16	0	0	1.6	89.4
2011	70	94	130	117	102	121	79	76	99	125	39	57	1108
2011	623	732	761	1101	929	701	1207	1053	429	548	373	374	8832
2010	10.8	8.3	10.6	13.4	14.2	15	13.1	11.5	7.6	5.2	4	5.1	118.8
2010	62	88	101	74	119	168	37	32	84	95	77	66	1003
2010	470	542	726	877	820	889	531	818	420	438	227	390	7149
2009	5.8	5.7	8.5	10.4	15.4	14.1	9.3	17.4	8.1	3.2	8	6	111.9
2009	93	44	37	91	119	115	68	129	74	36	136	93	1036
2009	441	674	744	624	761	829	1215	434	387	290	293	339	7033
2008	8.1	2	9	1.9	3.2	2.8	10.8	16.6	7.9	12.9	8.3	8.1	91.6
2008	29	5	46	36	57	62	72	84	38	84	119	76	708
2008	177	0	266	690	613	782	921	526	592	278	185	474	5504
2007	0	0	0	0	0	0	0	0	0	0	0	5.1	5.1
2007	67	51	12	4	67	61	41	47	30	76	98	79	634
2007	454	0	64	136	150	533	848	414	364	447	286	517	4214
2006	2	4	2	5	1.7	7.8	0	6.9	6.2	1.6	0	0	37.2
2006	90	93	66	41	18	3	3	58	56	126	71	71	697
2006	802	846	774	807	748	1145	1563	293	613	450	400	631	9073
2005	0	0	0	0	0	0	0	1.2	14.7	12	2	2	31.9
2005	63	65	77	89	72	48	37	0	0	3	29	59	544
2005	820	819	932	814	937	1524	1776	565	71	321	385	675	9639
2004	135	68	170	205	25	21	0	0	13	43	62	24	766
2004	332	353	495	196	454	789	1168	1094	327	431	661	830	7129

Mon 13th Nov Nov 13	Tue 14th Nov Nov 14	Wed 15th Nov Nov 15	Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19
30.5mi, 1:26:58 Bike - Zwift Split Summary === 1) 1.43km - 1:59(1:23/km) 100/112bpm [138b/km] 16cal 85/99rpm 146/242W 43.34/57.21kmph 2) 1.1km - 2:00(1:49/km) 111/114bpm [202b/km] 19cal 85/89rpm 169/187W 33.02/43.43kmph 3) 1.51km - 2:00(1:20/km) 118/122bpm [157b/km] 21cal 87/91rpm 189/218W 45.19/51.09kmph 4) 0.74km - 1:00(1:22/km) 122/126bpm [166b/km] 12cal 88/91rpm 213/231W 44.16/47.62kmph 5) 0.92km - 2:00(2:11/km) 114/127bpm [249b/km] 14cal 84/92rpm 127/215W 27.48/39.2kmph 6) 1.27km - 2:00(1:34/km) 125/133bpm [196b/km] 26cal 91/99rpm 227/262W 38.2/42.75kmph 7) 0.8km - 2:00(2:30/km) 114/133bpm [285b/km] 14cal 86/91rpm 127/229W 24.03/39.82kmph 8) 1.24km - 2:00(1:37/km) 126/136bpm [203b/km] 26cal 94/108rpm 227/249W 37.28/42.99kmph 9) 1.11km - 2:00(1:49/km) 116/136bpm [210b/km] 14cal 87/94rpm 126/243W 33.17/40.08kmph 10) 1.23km - 2:00(1:37/km) 127/136bpm [206b/km] 26cal 94/102rpm 227/247W 37/44.43kmph 11) 1.59km - 3:00(1:53/km) 115/137bpm [217b/km] 21cal 89/100rpm 127/239W 31.8/41.36kmph 12) 1.1km - 2:00(1:49/km) 113/117bpm [205b/km] 17cal 91/99rpm 149/164W 33.06/36.57kmph 13) 1.2km - 2:00(1:40/km) 125/131bpm [208b/km] 23cal 92/96rpm 203/220W 35.97/45.23kmph 14) 1.35km - 2:00(1:29/km) 133/137bpm [198b/km] 24cal 95/100rpm 215/231W 40.4/47.46kmph 15) 1.31km - 2:00(1:31/km) 139/143bpm [212b/km] 28cal 95/98rpm 244/258W 39.39/44.19kmph 16) 1.49km - 3:00(2:01/km) 119/143bpm [239b/km] 21cal 89/99rpm 127/250W 29.82/34.77kmph 17) 1.2km - 2:00(1:40/km) 126/132bpm [209b/km] 23cal 93/98rpm 204/222W 36.12/40.23kmph 18) 1.21km - 2:00(1:39/km) 133/135bpm [220b/km] 24cal 95/100rpm 214/234W 36.35/53.7kmph 19) 1.26km - 2:00(1:35/km) 141/144bpm [224b/km] 28cal 96/99rpm 244/265W 37.84/50.16kmph 20) 1.59km - 3:00(1:54/km) 121/144bpm [229b/km] 21cal 89/96rpm 126/235W 31.71/47.54kmph 21) 1.06km - 2:00(1:53/km) 125/132bpm [236b/km] 23cal 93/98rpm 203/218W 31.83/40.37kmph 22) 1.14km - 2:00(1:46/km) 134/136bpm [236b/km] 24cal 95/98rpm 214/229W 34.06/47.56kmph 23) 1.28km - 2:00(1:34/km) 141/144bpm [220b/km] 27cal 96/100rpm 243/272W 38.42/50.59kmph 24) 0.41km - 3:00(7:20/km) 122/144bpm [894b/km] 21cal 90/98rpm 127/244W 8.19/16.06kmph 25) 1.41km - 4:00(2:51/km) 135/141bpm [384b/km] 52cal 95/102rpm 228/242W 21.1/26.76kmph 26) 0.59km - 1:00(1:41/km) 134/141bpm [225b/km] 7cal 85/95rpm 130/236W 35.67/39.1kmph 27) 2.54km - 4:00(1:34/km) 137/143bpm [215b/km] 52cal 96/103rpm 228/248W 38.17/46.33kmph 28) 0.33km - 1:00(3:01/km) 133/142bpm [402b/km] 7cal 87/93rpm 129/217W 19.85/27.03kmph 29) 2.75km - 4:00(1:27/km) 138/148bpm [201b/km] 52cal 96/101rpm 228/243W 41.24/57.3kmph 30) 0.69km - 1:00(1:27/km) 134/143bpm [193b/km] 7cal 87/99rpm 131/239W 41.58/43.78kmph 31) 2.65km - 4:00(1:30/km) 139/144bpm [210b/km] 52cal 95/103rpm 228/251W 39.79/49.02kmph 32) 0.54km - 1:00(1:50/km) 136/144bpm [250b/km] 7cal 89/100rpm 129/230W 32.59/38.2kmph 33) 0.98km - 2:00(2:02/km) 119/125bpm [243b/km] 14cal 88/97rpm 124/147W 29.42/33.86kmph 34) 4.88km - 8:00(1:38/km) 139/147bpm [228b/km] 104cal 88/97rpm 228/277W 36.6/46.85kmph 35) 2.64km - 5:00(1:54/km) 122/147bpm [231b/km] 36cal 90/99rpm 127/227W 31.65/40.89kmph 36) 0.52km - 59(1:53/km) 114/121bpm [215b/km] 84/93rpm 141/183W 31.8/36.34kmph Add a comment 0.7mi, 12:08 Walk - Commute Split Summary === 1) 1km - 11:04(11:04/km) 105/126bpm [1162b/km] 73cal 56/112rpm 2) 0.1km - 1:04(11:04/km) 108/111bpm [1195b/km] 6cal 51/61rpm Add a comment 1.1mi, 19:31 Walk - General Split Summary === 1) 1km - 10:59(10:59/km) 75/98bpm [824b/km] 62cal 58/63rpm 2) 0.8km - 8:32(10:43/km) 76/84bpm [815b/km] 47cal 58/62rpm Add a comment 0.5mi, 8:18 Walk - Commute Split Summary === 1) 0.74km - 8:18(11:16/km) 84/101bpm [947b/km] 44cal 56/59rpm Add a comment 0mi, 25:12 Cross - Strength S+C Add a comment	6.2mi, 29:38 Bike - Commuting Split Summary === 1) 9.89km - 29:38(3:00/km) 89/112bpm [267b/km] 157cal Add a comment 0.6mi, 10:49 Walk - Commute Split Summary === 1) 1km - 10:42(10:42/km) 87/117bpm [931b/km] 68cal 59/61rpm 2) 0.01km - 7(9:49/km) 80/82bpm [785b/km] 1cal 59/59rpm Add a comment 0.5mi, 8:32 Walk - General Split Summary === 1) 0.74km - 8:32(11:28/km) 76/87bpm [871b/km] 43cal 57/58rpm Add a comment 5mi, 32:57 Cross - Rowing - Indoor Hmm, no stats. Tried a re-upload but got the same result Add a comment	28.6mi, 1:16:10 Bike - Zwift Split Summary === 1) 46.07km - 1:16:10(1:39/km) 127/148bpm [210b/km] 88/104rpm 174/357W 36.29/53.83kmph Add a comment 0.1mi, 1:08 Walk - Commute Split Summary === 1) 0.1km - 1:08(11:27/km) 80/93bpm [916b/km] 5cal 43/57rpm Add a comment 1.3mi, 22:35 Walk - General Split Summary === 1) 1km - 10:37(10:37/km) 90/102bpm [956b/km] 65cal 58/62rpm 2) 1km - 10:25(10:25/km) 87/103bpm [907b/km] 59cal 60/62rpm 3) 0.14km - 1:33(11:13/km) 81/89bpm [909b/km] 8cal 59/60rpm Add a comment 5.6mi, 37:03 Cross - Rowing - Indoor Uploaded the TCX today, that seems to have splits OK === 1) 1.22km - 5:00(4:07/km) 129/bpm [530b/km] 78cal 2) 1.22km - 5:00(4:06/km) 132/bpm [542b/km] 78cal 3) 1.22km - 5:00(4:07/km) 134/bpm [551b/km] 78cal 4) 1.22km - 5:00(4:06/km) 134/bpm [550b/km] 78cal 5) 1.22km - 5:00(4:07/km) 137/bpm [563b/km] 78cal 6) 1.22km - 5:00(4:07/km) 138/bpm [567b/km] 78cal 7) 1.22km - 5:00(4:07/km) 139/bpm [571b/km] 78cal 8) 0.49km - 2:03(4:08/km) 141/bpm [583b/km] 31cal Add a comment	5.2mi, 23:33 Bike - General Split Summary === 1) 8.38km - 23:33(2:49/km) 102/129bpm [287b/km] 164cal Add a comment 0mi, 1:03:04 Cross - Strength S+C Add a comment 1.7mi, 7:36 Bike - Commuting Split Summary === 1) 2.66km - 7:36(2:52/km) 83/109bpm [237b/km] 35cal Add a comment 0.6mi, 11:05 Walk - Commute Split Summary === 1) 1km - 11:05(11:08/km) 102/113bpm [1136b/km] 71cal 58/60rpm Add a comment 1.3mi, 22:38 Walk - General Split Summary === 1) 1km - 10:53(10:53/km) 93/104bpm [1013b/km] 62cal 57/61rpm 2) 1km - 10:45(10:45/km) 102/115bpm [1097b/km] 62cal 60/62rpm 3) 0.1km - 59(10:12/km) 105/115bpm [1070b/km] 6cal 52/62rpm Add a comment 0.5mi, 7:59 Walk - Commute Split Summary === 1) 0.73km - 7:59(10:53/km) 99/107bpm [1077b/km] 45cal 57/60rpm Add a comment 21.8mi, 1:00:49 Bike - Zwift Split Summary === 1) 35.1km - 1:00:49(1:44/km) 124/134bpm [215b/km] 89/98rpm 169/297W 34.63/53.42kmph Add a comment	16.8mi, 43:31 Bike - Zwift Split Summary === 1) 27.1km - 43:31(1:36/km) 125/137bpm [201b/km] 90/99rpm 184/365W 37.36/60.49kmph Add a comment 17.5mi, 48:36 Bike - Zwift Split Summary === 1) 28.12km - 48:36(1:44/km) 122/134bpm [211b/km] 89/96rpm 190/316W 34.72/52.67kmph Add a comment 1.9mi, 33:36 Walk - General Split Summary === 1) 1km - 10:38(10:38/km) 84/107bpm [893b/km] 63cal 59/63rpm 2) 1km - 10:38(10:38/km) 75/90bpm [798b/km] 58cal 60/63rpm 3) 1km - 11:09(11:09/km) 77/88bpm [858b/km] 65cal 59/62rpm 4) 0.11km - 1:11(10:29/km) 77/78bpm [807b/km] 7cal 60/62rpm Add a comment	33.3mi, 1:27:30 Bike - Zwift Split Summary === 1) 53.6km - 1:27:30(1:38/km) 116/130bpm [189b/km] 87/98rpm 168/286W 36.75/60.49kmph Add a comment 2.1mi, 1:00:41 Swim - Pool Reuploaded a TCX for the stats === 1) 3.4km - 1:00:41(17:51/km) 680cal Add a comment 3.3mi, 15:38 Bike - Commuting Split Summary === 1) 5.36km - 15:38(2:55/km) 102/122bpm [298b/km] 115cal Add a comment	6.3mi, 29:35 Bike - Commuting Split Summary === 1) 10km - 29:10(2:55/km) 99/129bpm [289b/km] 202cal 2) 0.12km - 25(3:36/km) 109/114bpm [392b/km] 3cal Add a comment 24.9mi, 1:06:27 Bike - Zwift Split Summary === 1) 40.08km - 1:06:27(1:39/km) 127/137bpm [211b/km] 89/102rpm 179/283W 36.18/60.63kmph Add a comment 1.3mi, 23:29 Walk - General Split Summary === 1) 1km - 11:12(11:12/km) 96/116bpm [1075b/km] 62cal 57/60rpm Add a comment 6.5mi, 44:50 Cross - Row Indoor Ints 8x500m (1min) @ 1:54.5, HR139(159) === 1) 2.66km - 11:00(4:08/km) 135/bpm [558b/km] 2) 0.19km - 1:00(5:11/km) 3) 0.5km - 1:55(3:49/km) 149/bpm [570b/km] 4) 0.19km - 1:00(5:17/km) 5) 0.5km - 1:54(3:49/km) 151/bpm [576b/km] 6) 0.17km - 1:00(5:47/km) 7) 0.5km - 1:55(3:49/km) 153/bpm [584b/km] 8) 0.19km - 1:00(5:17/km) 9) 0.5km - 1:55(3:49/km) 154/bpm [588b/km] 10) 0.17km - 1:00(6:04/km) 11) 0.5km - 1:54(3:49/km) 156/bpm [594b/km] 12) 0.18km - 1:00(5:41/km) 13) 0.5km - 1:55(3:49/km) 156/bpm [596b/km] 14) 0.18km - 1:00(5:33/km) 15) 0.5km - 1:55(3:49/km) 157/bpm [599b/km] 16) 0.15km - 1:00(6:30/km) 17) 0.5km - 1:54(3:48/km) 159/bpm [605b/km] 18) 0.17km - 1:00(5:51/km) 19) 2.27km - 9:34(4:13/km) 142/bpm [599b/km] Add a comment
Mon 20th Nov Nov 20	Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22	Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26
35.5mi, 1:31:48 Bike - Zwift Split Summary === 1) 1.05km - 1:59(1:54/km) 100/111bpm [189b/km] 17cal 84/100rpm 144/208W 31.69/36.11kmph 2) 1.25km - 2:00(1:36/km) 108/111bpm [172b/km] 19cal 84/88rpm 167/190W 37.6/40.77kmph 3) 1.31km - 2:00(1:32/km) 113/117bpm [173b/km] 21cal 85/88rpm 184/205W 39.16/41.58kmph 4) 0.66km - 1:00(1:31/km) 117/121bpm [177b/km] 11cal 86/89rpm 203/214W 39.72/41.3kmph 5) 1.82km - 3:00(1:39/km) 111/122bpm [183b/km] 25cal 88/93rpm 151/215W 36.46/44.95kmph 6) 12.66km - 20:00(1:35/km) 125/130bpm [197b/km] 229cal 90/96rpm 199/222W 37.99/45.31kmph 7) 1.77km - 3:00(1:42/km) 118/130bpm [200b/km] 25cal 91/97rpm 150/245W 35.46/38.39kmph 8) 5.4km - 8:00(1:29/km) 134/138bpm [199b/km] 105cal 93/109rpm 229/246W 40.47/45.27kmph 9) 1.81km - 3:00(1:39/km) 120/135bpm [198b/km] 25cal 87/95rpm 151/224W 36.28/42.35kmph 10) 5.33km - 8:00(1:30/km) 135/140bpm [203b/km] 105cal 93/102rpm 229/250W 39.97/47.28kmph 11) 2.79km - 5:00(1:48/km) 119/138bpm [214b/km] 43cal 86/95rpm 150/234W 33.44/40.43kmph 12) 1.24km - 2:00(1:37/km) 128/134bpm [207b/km] 24cal 91/95rpm 213/234W 37.14/41.03kmph 13) 2.09km - 3:00(1:26/km) 138/141bpm [198b/km] 40cal 93/96rpm 234/251W 41.88/45.23kmph 14) 1.36km - 2:00(1:28/km) 144/148bpm [211b/km] 29cal 95/108rpm 254/289W 40.91/46.79kmph 15) 2.97km - 5:00(1:41/km) 122/147bpm [206b/km] 43cal 88/111rpm 151/273W 35.58/44.3kmph 16) 0.31km - 30(1:36/km) 122/132bpm [195b/km] 8cal 100/102rpm 288/335W 37.54/41.1kmph 17) 1.15km - 2:00(1:45/km) 122/137bpm [213b/km] 14cal 87/100rpm 127/293W 34.41/41.83kmph 18) 0.32km - 30(1:34/km) 120/131bpm [189b/km] 8cal 103/110rpm 299/384W 38.17/40.35kmph 19) 1.17km - 2:00(1:42/km) 121/136bpm [207b/km] 14cal 88/100rpm 127/278W 35.15/42.06kmph 20) 2.24km - 4:00(1:47/km) 114/118bpm [203b/km] 34cal 88/96rpm 149/178W 33.62/36.09kmph 21) 1.37km - 2:00(1:28/km) 135/147bpm [197b/km] 30cal 96/111rpm 265/297W 41.13/48.21kmph 22) 2.23km - 4:00(1:48/km) 118/147bpm [212b/km] 28cal 89/95rpm 125/253W 33.38/43.89kmph 23) 1.36km - 2:00(1:28/km) 136/150bpm [200b/km] 32cal 97/108rpm 279/338W 40.8/44.18kmph 24) 2.98km - 5:00(1:41/km) 123/152bpm [206b/km] 45cal 89/98rpm 159/294W 35.79/44.16kmph 25) 0.47km - 49(1:44/km) 117/119bpm [203b/km] 74/93rpm 118/182W 34.59/37.53kmph Add a comment 1.8mi, 32:16 Walk - Commute Split Summary === 1) 1km - 10:58(10:58/km) 104/122bpm [1141b/km] 65cal 57/60rpm 2) 1km - 10:48(10:48/km) 79/95bpm [853b/km] 58cal 57/61rpm 3) 0.97km - 10:30(10:52/km) 82/110bpm [891b/km] 58cal 58/60rpm Add a comment 0mi, 24:17 Cross - Strength S+C Add a comment	7mi, 34:18 Bike - Commuting Split Summary === 1) 10km - 30:22(3:02/km) 98/128bpm [298b/km] 205cal 2) 1.24km - 3:56(3:10/km) 116/129bpm [368b/km] 38cal Add a comment 23.7mi, 1:09:58 Bike - Zwift Split Summary === 1) 38.08km - 1:09:58(1:50/km) 118/137bpm [217b/km] 88/98rpm 172/318W 32.66/64.47kmph Add a comment 6.2mi, 30:51 Bike - Commuting Split Summary === 1) 9.92km - 30:51(3:07/km) 101/126bpm [314b/km] 223cal Add a comment	31.8mi, 1:29:35 Bike - Zwift Split Summary === 1) 51.12km - 1:29:35(1:45/km) 116/131bpm [203b/km] 88/98rpm 168/348W 34.23/64.47kmph Add a comment 1.8mi, 31:31 Walk - Commute Split Summary === 1) 1km - 10:40(10:40/km) 86/109bpm [917b/km] 64cal 58/61rpm 2) 1km - 10:41(10:41/km) 77/87bpm [823b/km] 60cal 58/119rpm 3) 0.95km - 10:10(10:42/km) 78/87bpm [834b/km] 57cal 58/61rpm Add a comment	5.4mi, 24:44 Bike - Commuting Split Summary === 1) 8.72km - 24:44(2:50/km) 98/132bpm [278b/km] 167cal Add a comment 0mi, 1:11:22 Cross - Strength S+C Add a comment 1.9mi, 8:40 Bike - Commuting Split Summary === 1) 3.02km - 8:40(2:52/km) 85/113bpm [244b/km] 44cal Add a comment 1.4mi, 24:42 Walk - Commute Split Summary === 1) 1km - 10:45(10:45/km) 77/87bpm [828b/km] 57cal 57/62rpm 2) 1km - 10:49(10:49/km) 78/98bpm [844b/km] 58cal 57/64rpm 3) 0.28km - 3:08(11:24/km) 85/101bpm [969b/km] 15cal 57/59rpm Add a comment	31.8mi, 1:30:16 Bike - Zwift Split Summary === 1) 51.13km - 1:30:16(1:46/km) 122/137bpm [215b/km] 89/101rpm 180/338W 33.98/63.58kmph Add a comment 1.3mi, 23:23 Walk - General Split Summary === 1) 1km - 10:59(10:59/km) 75/93bpm [824b/km] 63cal 57/60rpm Add a comment	31.1mi, 1:24:51 Bike - Zwift Split Summary === 1) 50.11km - 1:24:51(1:42/km) 122/135bpm [207b/km] 89/110rpm 178/337W 35.43/66.54kmph Add a comment 1.3mi, 23:23 Walk - General Split Summary === 1) 1km - 10:59(10:59/km) 75/93bpm [824b/km] 63cal 57/60rpm 2) 1km - 10:56(10:56/km) 72/83bpm [787b/km] 58cal 58/61rpm 3) 0.12km - 1:28(11:51/km) 80/85bpm [949b/km] 8cal 60/61rpm Add a comment 15mi, 42:15 Bike - Zwift Split Summary === 1) 2.09km - 4:01(1:55/km) 117/122bpm [224b/km] 31cal 93/106rpm 137/266W 31.27/39.12kmph 2) 1.09km - 2:00(1:51/km) 115/122bpm [212b/km] 13cal 93/103rpm 118/175W 32.55/37.5kmph 3) 1.83km - 3:00(1:38/km) 125/132bpm [205b/km] 30cal 92/95rpm 179/198W 36.65/39.34kmph 4) 1.02km - 2:00(1:58/km) 119/130bpm [234b/km] 13cal 93/106rpm 118/180W 30.48/37.86kmph 5) 1.21km - 2:00(1:39/km) 125/133bpm [206b/km] 20cal 92/100rpm 182/225W 36.38/38.29kmph 6) 1.3km - 2:00(1:33/km) 132/135bpm [204b/km] 21cal 94/98rpm 188/213W 38.85/40.83kmph 7) 1.12km - 2:00(1:47/km) 122/131bpm [218b/km] 13cal 94/104rpm 117/173W 33.52/38.61kmph 8) 0.63km - 1:00(1:35/km) 129/140bpm [203b/km] 13cal 99/102rpm 235/273W 38.08/39.9kmph 9) 1.06km - 2:00(1:54/km) 124/141bpm [235b/km] 13cal 93/99rpm 119/256W 31.67/40.19kmph 10) 0.32km - 30(1:35/km) 122/132bpm [192b/km] 7cal 106/112rpm 263/293W 38.08/40.84kmph 11) 0.58km - 1:00(1:44/km) 133/139bpm [231b/km] 7cal 95/110rpm 128/281W 34.54/40.85kmph 12) 0.31km - 30(1:36/km) 126/133bpm [202b/km] 8cal 106/116rpm 279/313W 37.52/40.49kmph 13) 1.53km - 3:00(1:57/km) 122/138bpm [238b/km] 20cal 95/109rpm 118/304W 30.7/40.68kmph 14) 10.02km - 17:14(1:43/km) 127/137bpm [219b/km] 93/100rpm 181/242W 34.87/43.41kmph Add a comment 8.1mi, 22:52 Bike - Zwift Split Summary === 1) 13.1km - 22:52(1:45/km) 128/138bpm [223b/km] 89/100rpm 185/287W 34.37/48.21kmph Add a comment	23.7mi, 1:00:33 Bike - Zwift Split Summary === 1) 38.08km - 1:00:33(1:35/km) 125/136bpm [199b/km] 89/100rpm 172/298W 37.73/43.27kmph Add a comment 1.3mi, 24:04 Walk - General Split Summary === 1) 1km - 11:26(11:26/km) 92/100bpm [1052b/km] 62cal 56/59rpm 2) 1km - 11:02(11:02/km) 94/101bpm [1037b/km] 62cal 57/60rpm 3) 0.15km - 1:36(10:57/km) 105/111bpm [1149b/km] 10cal 58/59rpm Add a comment 31.1mi, 1:24:52 Bike - Zwift Split Summary === 1) 50.11km - 1:24:52(1:42/km) 129/148bpm [218b/km] 90/105rpm 180/377W 35.42/64.22kmph Add a comment
Mon 27th Nov Nov 27	Tue 28th Nov Nov 28	Wed 29th Nov Nov 29	Thu 30th Nov Nov 30	Fri 1st Dec Dec 1	Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3
3.7mi, 13:37 Bike - Zwift Split Summary === 1) 6.02km - 13:37(2:16/km) 125/151bpm [283b/km] 88/99rpm 157/258W 26.54/45.46kmph Add a comment 8.9mi, 21:29 Bike - Zwift Split Summary === 1) 14.35km - 21:29(1:30/km) 140/161bpm [210b/km] 92/105rpm 220/427W 40.06/58.01kmph Add a comment 12.2mi, 33:06 Bike - Zwift Split Summary === 1) 19.55km - 33:06(1:42/km) 117/131bpm [198b/km] 87/100rpm 169/307W 35.43/67.59kmph Add a comment 1.3mi, 23:20 Walk - General Split Summary === 1) 1km - 10:53(10:53/km) 101/120bpm [1100b/km] 68cal 58/60rpm 2) 1km - 10:44(10:44/km) 77/87bpm [827b/km] 59cal 59/61rpm 3) 0.15km - 1:43(11:08/km) 75/82bpm [835b/km] 9cal 58/60rpm Add a comment 0mi, 25:11 Cross - Strength S+C Add a comment	8mi, 39:19 Bike - Commuting Split Summary === 1) 5.21km - 16:10(3:06/km) 106/124bpm [329b/km] 135cal 2) 7.73km - 23:09(3:00/km) 100/123bpm [299b/km] 165cal Add a comment 0.5mi, 8:17 Walk - Commute Split Summary === 1) 0.74km - 8:17(11:07/km) 92/108bpm [1023b/km] 49cal 57/60rpm Add a comment 1.1mi, 19:29 Walk - General Split Summary === 1) 1km - 10:36(10:36/km) 91/110bpm [965b/km] 65cal 58/61rpm 2) 0.8km - 8:53(11:07/km) 87/98bpm [967b/km] 49cal 57/62rpm Add a comment 0.5mi, 8:21 Walk - Commute Split Summary === 1) 0.74km - 8:21(11:15/km) 89/94bpm [1002b/km] 44cal 57/60rpm Add a comment 5mi, 42:55 Run - Steady-State Split Summary === 1) 2km - 10:15(5:08/km) 139/149bpm [713b/km] 137cal 439/739W 2) 2km - 10:47(5:23/km) 146/152bpm [787b/km] 147cal 344/425W 3) 2km - 10:27(5:13/km) 142/149bpm [742b/km] 135cal 311/368W 4) 2km - 10:53(5:26/km) 148/154bpm [805b/km] 143cal 334/393W 5) 0.11km - 33(5:12/km) 145/147bpm [753b/km] 7cal 328/336W Add a comment	9.5mi, 43:12 Bike - Commuting Split Summary === 1) 10km - 29:08(2:55/km) 95/122bpm [277b/km] 187cal 2) 5.36km - 14:04(2:37/km) 115/131bpm [302b/km] 130cal Add a comment 28.6mi, 1:12:05 Bike - Zwift Split Summary === 1) 46.05km - 1:12:05(1:34/km) 139/160bpm [218b/km] 91/103rpm 204/503W 38.33/58.02kmph Add a comment 3.1mi, 7:32 Bike - Zwift Split Summary === 1) 4.91km - 7:32(1:32/km) 122/136bpm [187b/km] 85/93rpm 167/228W 39.14/60.25kmph Add a comment 0.5mi, 8:01 Walk - Commute Split Summary === 1) 0.74km - 8:01(10:49/km) 93/106bpm [1006b/km] 47cal 58/61rpm Add a comment 1.1mi, 19:16 Walk - General Split Summary === 1) 1km - 10:36(10:36/km) 89/103bpm [943b/km] 63cal 60/62rpm 2) 0.82km - 8:40(10:37/km) 90/99bpm [955b/km] 50cal 60/63rpm Add a comment 0.6mi, 11:23 Walk - Commute Split Summary === 1) 1km - 11:13(11:13/km) 83/90bpm [930b/km] 58cal 57/60rpm 2) 0.01km - 10(12:30/km) 83/84bpm [1037b/km] 1cal 57/58rpm Add a comment 5mi, 33:04 Cross - Rowing - Indoor Split Summary === 1) 1.21km - 5:00(4:07/km) 129/bpm [532b/km] 78cal 2) 1.21km - 5:00(4:08/km) 135/bpm [557b/km] 77cal 3) 1.21km - 5:00(4:08/km) 139/bpm [573b/km] 77cal 4) 1.21km - 5:00(4:08/km) 141/bpm [582b/km] 77cal 5) 1.21km - 5:00(4:07/km) 143/bpm [589b/km] 78cal 6) 1.21km - 5:00(4:08/km) 145/bpm [598b/km] 77cal 7) 0.74km - 3:04(4:09/km) 145/bpm [602b/km] 47cal Add a comment	3.7mi, 17:44 Bike - Commuting Split Summary === 1) 5.93km - 17:44(3:00/km) 105/127bpm [314b/km] 142cal Add a comment 0mi, 1:05:39 Cross - Strength S+C Add a comment 2.2mi, 10:12 Bike - Commuting Split Summary === 1) 3.53km - 10:12(2:53/km) 110/122bpm [317b/km] 92cal Add a comment 0.5mi, 8:04 Walk - Commute Split Summary === 1) 0.75km - 8:04(10:43/km) 96/106bpm [1029b/km] 52cal 58/61rpm Add a comment 1.1mi, 18:56 Walk - General Split Summary === 1) 1km - 10:11(10:11/km) 91/114bpm [927b/km] 63cal 61/64rpm 2) 0.83km - 8:45(10:33/km) 97/113bpm [1023b/km] 55cal 60/63rpm Add a comment 0.6mi, 11:04 Walk - Commute Split Summary === 1) 1km - 10:59(10:59/km) 88/97bpm [966b/km] 59cal 58/62rpm 2) 0.01km - 5(10:41/km) 99/99bpm [1058b/km] 61/62rpm Add a comment 5.6mi, 37:08 Cross - Rowing - Indoor Split Summary === 1) 9.01km - 37:08(4:07/km) 578cal Add a comment	38.6mi, 1:41:23 Bike - Zwift Split Summary === 1) 62.09km - 1:41:23(1:38/km) 119/135bpm [194b/km] 87/98rpm 166/296W 36.75/60.25kmph Add a comment 0.5mi, 8:00 Walk - Commute Split Summary === 1) 0.79km - 8:00(10:09/km) 90/104bpm [914b/km] 48cal 59/62rpm Add a comment 1.2mi, 19:57 Walk - General Split Summary === 1) 1km - 10:24(10:24/km) 92/107bpm [958b/km] 65cal 60/62rpm 2) 0.91km - 9:33(10:29/km) 89/111bpm [933b/km] 56cal 61/64rpm Add a comment 0.5mi, 8:07 Walk - Commute Split Summary === 1) 0.74km - 8:07(10:59/km) 81/92bpm [889b/km] 45cal 58/61rpm Add a comment	3.2mi, 8:52 Bike - Zwift Split Summary === 1) 5.07km - 8:52(1:45/km) 128/145bpm [224b/km] 88/97rpm 170/226W 34.3/47.35kmph Add a comment 29.3mi, 1:15:26 Bike - Zwift Split Summary === 1) 47.13km - 1:15:26(1:36/km) 137/162bpm [219b/km] 93/110rpm 213/536W 37.49/70.36kmph Add a comment 2.5mi, 6:45 Bike - Zwift Split Summary === 1) 4.03km - 6:45(1:40/km) 115/127bpm [192b/km] 88/95rpm 175/346W 35.86/47.74kmph Add a comment 2.1mi, 58:13 Swim - Pool 1:45.8. The weight training seems to be working === 1) 3.3km - 58:13(17:39/km) 660cal Add a comment 5.8mi, 26:34 Bike - Commuting Split Summary === 1) 9.35km - 26:34(2:50/km) 114/138bpm [324b/km] 250cal Add a comment	33.6mi, 1:28:48 Bike - Zwift Split Summary === 1) 54.11km - 1:28:48(1:38/km) 119/143bpm [195b/km] 87/101rpm 164/283W 36.56/61.14kmph Add a comment 1.4mi, 25:12 Walk - General Split Summary === 1) 1km - 11:05(11:05/km) 89/111bpm [986b/km] 61cal 56/61rpm 2) 1km - 11:14(11:14/km) 95/122bpm [1067b/km] 70cal 56/59rpm 3) 0.26km - 2:54(11:20/km) 74/92bpm [839b/km] 13cal 57/58rpm Add a comment 7.8mi, 53:54 Cross - Rowing - Indoor 3x4k (90s) @ 2:03.5 === 1) 4km - 16:29(4:07/km) 141/bpm [581b/km] 2) 0.13km - 1:30(11:14/km) 3) 4km - 16:28(4:07/km) 149/bpm [613b/km] 4) 0.15km - 1:30(9:45/km) 5) 4km - 16:28(4:07/km) 153/bpm [630b/km] 6) 0.19km - 1:30(7:48/km) Add a comment
Mon 4th Dec Dec 4	Tue 5th Dec Dec 5	Wed 6th Dec Dec 6	Thu 7th Dec Dec 7	Fri 8th Dec Dec 8	Sat 9th Dec Dec 9	Sun 10th Dec Dec 10
25.3mi, 1:11:51 Bike - Zwift Split Summary === 1) 4.11km - 8:11(1:59/km) 111/122bpm [221b/km] 69cal 79/108rpm 148/267W 30.19/41.25kmph 2) 1.09km - 2:00(1:50/km) 114/119bpm [209b/km] 18cal 88/91rpm 159/172W 32.75/35.01kmph 3) 1.12km - 2:00(1:47/km) 120/124bpm [214b/km] 20cal 87/90rpm 179/196W 33.61/43.03kmph 4) 0.6km - 1:00(1:39/km) 126/129bpm [209b/km] 11cal 87/90rpm 203/220W 36.22/38.37kmph 5) 0.65km - 2:00(3:03/km) 115/129bpm [352b/km] 14cal 88/93rpm 126/214W 19.62/37.15kmph 6) 1.56km - 3:00(1:56/km) 115/118bpm [222b/km] 25cal 87/91rpm 149/170W 31.12/37.84kmph 7) 0.33km - 30(1:32/km) 123/134bpm [189b/km] 8cal 100/108rpm 291/327W 39.01/50.44kmph 8) 0.32km - 30(1:33/km) 137/139bpm [213b/km] 4cal 87/101rpm 150/278W 38.6/43.42kmph 9) 0.3km - 30(1:39/km) 135/140bpm [223b/km] 8cal 98/111rpm 286/325W 36.28/46.77kmph 10) 0.4km - 30(1:14/km) 140/143bpm [173b/km] 4cal 85/97rpm 150/300W 48.43/52.78kmph 11) 0.34km - 30(1:28/km) 136/141bpm [200b/km] 8cal 100/108rpm 288/328W 40.72/42.91kmph 12) 0.34km - 30(1:28/km) 142/144bpm [209b/km] 4cal 88/101rpm 150/300W 40.69/43.21kmph 13) 0.31km - 30(1:37/km) 138/142bpm [223b/km] 8cal 102/109rpm 292/321W 37.19/39.32kmph 14) 0.29km - 30(1:43/km) 143/145bpm [245b/km] 4cal 89/100rpm 148/282W 34.95/39.2kmph 15) 0.32km - 30(1:33/km) 138/142bpm [214b/km] 8cal 101/106rpm 289/322W 38.65/42.44kmph 16) 0.33km - 30(1:32/km) 143/145bpm [218b/km] 4cal 89/106rpm 149/334W 39.29/43.86kmph 17) 0.32km - 30(1:34/km) 139/143bpm [218b/km] 8cal 100/109rpm 290/329W 38.21/41.27kmph 18) 0.31km - 30(1:36/km) 143/145bpm [228b/km] 4cal 86/96rpm 154/300W 37.67/41.34kmph 19) 0.32km - 30(1:34/km) 139/143bpm [219b/km] 8cal 101/108rpm 290/323W 38.13/41.33kmph 20) 0.34km - 30(1:28/km) 144/146bpm [211b/km] 4cal 90/101rpm 147/299W 41.03/43.24kmph 21) 0.29km - 30(1:43/km) 141/144bpm [242b/km] 8cal 102/105rpm 290/320W 34.93/39.51kmph 22) 0.32km - 30(1:35/km) 144/146bpm [228b/km] 4cal 87/100rpm 152/292W 37.92/41.88kmph 23) 0.34km - 30(1:28/km) 141/144bpm [206b/km] 8cal 103/113rpm 289/329W 41.01/43.96kmph 24) 0.29km - 30(1:43/km) 145/147bpm [249b/km] 4cal 89/102rpm 153/327W 34.94/43.01kmph 25) 0.3km - 30(1:38/km) 141/144bpm [231b/km] 8cal 99/103rpm 293/333W 36.58/41.05kmph 26) 0.3km - 30(1:39/km) 145/147bpm [238b/km] 4cal 91/100rpm 152/321W 36.51/41.21kmph 27) 5.39km - 10:00(1:51/km) 126/141bpm [234b/km] 98cal 88/96rpm 172/252W 32.32/41.01kmph 28) 0.38km - 40(1:44/km) 127/137bpm [220b/km] 10cal 102/122rpm 268/297W 34.56/40.08kmph 29) 0.37km - 40(1:49/km) 139/141bpm [252b/km] 5cal 87/99rpm 146/284W 33.04/37.61kmph 30) 0.46km - 40(1:27/km) 135/142bpm [197b/km] 10cal 102/111rpm 269/301W 41.15/43.57kmph 31) 0.43km - 40(1:34/km) 141/144bpm [220b/km] 5cal 89/101rpm 146/280W 38.38/48.36kmph 32) 0.52km - 40(1:17/km) 135/142bpm [172b/km] 10cal 102/106rpm 269/310W 47.04/53.67kmph 33) 0.44km - 40(1:31/km) 141/144bpm [213b/km] 5cal 90/101rpm 147/287W 39.71/41.63kmph 34) 0.4km - 40(1:39/km) 136/143bpm [225b/km] 10cal 101/105rpm 268/316W 36.22/39.89kmph 35) 0.42km - 40(1:35/km) 141/145bpm [224b/km] 5cal 91/100rpm 144/275W 37.72/40.86kmph 36) 0.44km - 40(1:31/km) 136/141bpm [206b/km] 10cal 101/105rpm 271/306W 39.56/42.37kmph 37) 0.4km - 40(1:40/km) 141/144bpm [235b/km] 5cal 90/102rpm 145/286W 35.93/41.02kmph 38) 0.43km - 40(1:34/km) 137/143bpm [215b/km] 10cal 98/104rpm 269/311W 38.3/42.3kmph 39) 0.43km - 40(1:33/km) 143/146bpm [221b/km] 5cal 85/96rpm 148/258W 38.88/41.81kmph 40) 0.4km - 40(1:41/km) 136/141bpm [229b/km] 10cal 99/105rpm 268/296W 35.69/43.64kmph 41) 0.41km - 40(1:37/km) 140/143bpm [226b/km] 5cal 89/100rpm 146/285W 37.23/43.38kmph 42) 0.42km - 40(1:36/km) 135/142bpm [216b/km] 10cal 102/112rpm 269/304W 37.45/39.15kmph 43) 0.4km - 40(1:41/km) 142/145bpm [239b/km] 5cal 91/101rpm 145/290W 35.7/39.14kmph 44) 5.32km - 10:00(1:53/km) 127/136bpm [239b/km] 97cal 90/96rpm 169/229W 31.92/41.54kmph 45) 0.61km - 1:00(1:38/km) 131/142bpm [214b/km] 14cal 98/106rpm 253/282W 36.74/39.95kmph 46) 0.56km - 1:00(1:48/km) 137/144bpm [246b/km] 8cal 90/98rpm 140/251W 33.38/42.48kmph 47) 0.68km - 1:00(1:29/km) 133/143bpm [196b/km] 14cal 101/106rpm 255/288W 40.63/49.2kmph 48) 0.68km - 1:00(1:28/km) 137/145bpm [201b/km] 7cal 89/99rpm 139/245W 40.83/53.14kmph 49) 0.64km - 1:00(1:34/km) 133/143bpm [209b/km] 14cal 101/105rpm 254/290W 38.22/45.31kmph 50) 0.55km - 1:00(1:50/km) 138/145bpm [253b/km] 7cal 90/102rpm 140/276W 32.73/37.81kmph 51) 0.64km - 1:00(1:33/km) 134/144bpm [208b/km] 14cal 100/105rpm 251/296W 38.62/42.13kmph 52) 0.56km - 1:00(1:47/km) 139/146bpm [247b/km] 8cal 90/99rpm 142/249W 33.76/39.35kmph 53) 2.8km - 5:00(1:47/km) 125/128bpm [223b/km] 50cal 91/96rpm 175/204W 33.58/41.23kmph Add a comment 0.5mi, 8:20 Walk - Commute Split Summary === 1) 0.74km - 8:20(11:15/km) 97/106bpm [1091b/km] 49cal 57/60rpm Add a comment 1.2mi, 20:38 Walk - General Split Summary === 1) 1km - 10:43(10:43/km) 103/116bpm [1103b/km] 65cal 59/62rpm 2) 0.92km - 9:56(10:51/km) 104/113bpm [1128b/km] 56cal 58/62rpm Add a comment 0.5mi, 8:29 Walk - Commute Split Summary === 1) 0.74km - 8:29(11:27/km) 81/90bpm [927b/km] 43cal 57/60rpm Add a comment 0mi, 24:01 Cross - Strength S+C Add a comment	7.8mi, 38:03 Bike - Commuting Split Summary === 1) 10km - 30:44(3:04/km) 102/127bpm [313b/km] 231cal 2) 2.61km - 7:19(2:48/km) 106/122bpm [297b/km] 54cal Add a comment 0.5mi, 8:10 Walk - Commute Split Summary === 1) 0.77km - 8:10(10:36/km) 106/117bpm [1124b/km] 54cal 59/61rpm Add a comment 0.6mi, 11:25 Walk - Commute Split Summary === 1) 1km - 11:19(11:19/km) 86/93bpm [974b/km] 61cal 57/60rpm 2) 0.01km - 6(10:24/km) 87/87bpm [904b/km] 58/59rpm Add a comment 5.6mi, 37:01 Cross - Rowing - Indoor Split Summary === 1) 1.22km - 5:00(4:07/km) 131/bpm [539b/km] 78cal 2) 1.22km - 5:00(4:07/km) 135/bpm [555b/km] 78cal 3) 1.22km - 5:00(4:06/km) 138/bpm [567b/km] 78cal 4) 1.22km - 5:00(4:07/km) 139/bpm [571b/km] 78cal 5) 1.22km - 5:00(4:06/km) 145/bpm [595b/km] 78cal 6) 1.22km - 5:00(4:06/km) 146/bpm [599b/km] 78cal 7) 1.22km - 5:00(4:06/km) 147/bpm [603b/km] 78cal 8) 0.49km - 2:01(4:08/km) 148/bpm [612b/km] 31cal Add a comment	5mi, 24:08 Bike - Commuting Split Summary === 1) 8.1km - 24:08(2:59/km) 101/130bpm [301b/km] 181cal Add a comment 0mi, 1:07:22 Cross - Strength S+C. Crampy quads on the squat rack Add a comment 1.9mi, 8:57 Bike - Commuting Split Summary === 1) 3.02km - 8:57(2:58/km) 100/113bpm [296b/km] 67cal Add a comment 0.5mi, 8:11 Walk - Commute Split Summary === 1) 0.75km - 8:11(10:53/km) 87/97bpm [946b/km] 48cal 59/61rpm Add a comment 1.4mi, 23:41 Walk - General Split Summary === 1) 1km - 10:27(10:27/km) 77/91bpm [805b/km] 61cal 60/64rpm 2) 1km - 10:28(10:28/km) 87/101bpm [911b/km] 61cal 61/63rpm 3) 0.26km - 2:46(10:37/km) 89/98bpm [946b/km] 16cal 60/62rpm Add a comment 0.5mi, 8:27 Walk - Commute Split Summary === 1) 0.74km - 8:27(11:25/km) 83/91bpm [948b/km] 43cal 57/62rpm Add a comment 5.6mi, 37:01 Cross - Rowing - Indoor Split Summary === 1) 1.22km - 5:00(4:07/km) 129/bpm [530b/km] 78cal 2) 1.22km - 5:00(4:06/km) 135/bpm [554b/km] 78cal 3) 1.22km - 5:00(4:06/km) 136/bpm [558b/km] 78cal 4) 1.22km - 5:00(4:07/km) 138/bpm [567b/km] 78cal 5) 1.22km - 5:00(4:06/km) 141/bpm [579b/km] 78cal 6) 1.22km - 5:00(4:06/km) 143/bpm [587b/km] 78cal 7) 1.22km - 5:00(4:06/km) 145/bpm [595b/km] 78cal 8) 0.48km - 2:01(4:08/km) 144/bpm [596b/km] 31cal Add a comment	7.5mi, 20:14 Bike - Zwift Split Summary === 1) 12.12km - 20:14(1:40/km) 126/138bpm [210b/km] 88/99rpm 161/256W 35.94/49.65kmph Add a comment 11.9mi, 32:46 Bike - Zwift Quads still a bit mangled from yesterday's squats: steady start, worked hard where it mattered. === 1) 19.1km - 32:46(1:43/km) 140/165bpm [240b/km] 93/110rpm 220/439W 34.97/72.1kmph Add a comment 12.5mi, 33:04 Bike - Zwift Split Summary === 1) 20.11km - 33:04(1:39/km) 115/126bpm [189b/km] 87/97rpm 163/284W 36.49/60.79kmph Add a comment 0.5mi, 7:55 Walk - Commute Split Summary === 1) 0.74km - 7:55(10:44/km) 74/89bpm [795b/km] 46cal 60/63rpm Add a comment 0.5mi, 8:16 Walk - Commute Split Summary === 1) 0.74km - 8:16(11:10/km) 77/83bpm [860b/km] 44cal 59/62rpm Add a comment	32.4mi, 1:26:45 Bike - Zwift Split Summary === 1) 52.07km - 1:26:45(1:40/km) 121/140bpm [202b/km] 87/98rpm 164/313W 36.01/60.22kmph Add a comment 7mi, 33:03 Bike - Commuting Split Summary === 1) 10km - 28:29(2:51/km) 106/126bpm [302b/km] 236cal 2) 1.27km - 4:34(3:35/km) 118/132bpm [424b/km] 44cal Add a comment 6.2mi, 42:08 Cross - Row Indoor Ints c2ctc for December Steady 1st rep, hard on the 2nd === 1) 2.19km - 9:00(4:07/km) 138/bpm [567b/km] 2) 0.18km - 1:00(5:32/km) 3) 2.96km - 11:58(4:02/km) 144/bpm [582b/km] 4) 1.05km - 5:00(4:47/km) 5) 2.19km - 8:39(3:58/km) 156/bpm [618b/km] 6) 0.16km - 1:00(6:17/km) 7) 1.31km - 5:30(4:12/km) 140/bpm [589b/km] Add a comment	4.4mi, 20:57 Bike - Commuting Split Summary === 1) 7.06km - 20:57(2:58/km) 107/128bpm [318b/km] 174cal Add a comment 31.1mi, 1:24:35 Bike - Zwift 2x30min (5min) === 1) 2.88km - 5:59(2:05/km) 111/117bpm [231b/km] 48cal 88/101rpm 136/213W 28.88/39.42kmph 2) 0.68km - 1:00(1:29/km) 117/118bpm [173b/km] 9cal 88/91rpm 160/172W 40.62/48.59kmph 3) 0.61km - 1:00(1:39/km) 121/125bpm [199b/km] 10cal 88/92rpm 179/190W 36.4/39.5kmph 4) 0.32km - 30(1:33/km) 126/128bpm [195b/km] 5cal 89/91rpm 202/214W 38.85/39.92kmph 5) 0.32km - 30(1:34/km) 129/132bpm [201b/km] 6cal 89/91rpm 227/241W 38.46/39.11kmph 6) 0.64km - 2:00(3:08/km) 119/133bpm [373b/km] 14cal 92/97rpm 127/239W 19.12/39.43kmph 7) 18.46km - 30:00(1:37/km) 135/147bpm [219b/km] 352cal 93/101rpm 204/238W 36.93/52.52kmph 8) 2.42km - 5:00(2:04/km) 121/150bpm [250b/km] 35cal 89/99rpm 125/208W 29.07/37.77kmph 9) 18.89km - 30:00(1:35/km) 147/162bpm [234b/km] 393cal 93/102rpm 228/316W 37.77/53.52kmph 10) 2.77km - 5:00(1:48/km) 132/161bpm [239b/km] 36cal 90/101rpm 128/246W 33.18/41.46kmph 11) 2.07km - 3:36(1:44/km) 130/137bpm [226b/km] 86/93rpm 163/208W 34.52/42.24kmph Add a comment 1.4mi, 24:05 Walk - General Split Summary === 1) 1km - 11:09(11:09/km) 86/96bpm [959b/km] 64cal 56/59rpm 2) 1km - 11:03(11:03/km) 85/92bpm [939b/km] 58cal 57/59rpm 3) 0.17km - 1:54(11:10/km) 81/85bpm [904b/km] 10cal 56/58rpm Add a comment 2.4mi, 1:07:45 Swim - Pool Split Summary === 1) 3.8km - 1:07:45(17:50/km) 760cal Add a comment 3.3mi, 16:21 Bike - Commuting Split Summary === 1) 5.35km - 16:21(3:03/km) 109/130bpm [333b/km] 139cal Add a comment	22.4mi, 1:00:22 Bike - Zwift Split Summary === 1) 36.1km - 1:00:22(1:40/km) 119/132bpm [199b/km] 87/96rpm 158/276W 35.87/59.98kmph Add a comment 1.4mi, 28:20 Walk - General Split Summary === 1) 1km - 14:04(14:04/km) 93/127bpm [1308b/km] 88cal 44/60rpm 2) 1km - 11:20(11:20/km) 107/120bpm [1214b/km] 74cal 57/60rpm 3) 0.26km - 2:55(11:23/km) 96/102bpm [1092b/km] 12cal 57/58rpm Add a comment 10mi, 1:09:03 Cross - Rowing - Indoor 5k 4k 3k 2k 1k (90s). Longest row since 2019 === 1) 5km - 20:41(4:08/km) 147/bpm [608b/km] 2) 0.21km - 1:30(6:59/km) 3) 4km - 16:33(4:08/km) 151/bpm [625b/km] 4) 0.18km - 1:30(8:09/km) 5) 3km - 12:25(4:08/km) 155/bpm [641b/km] 6) 0.2km - 1:30(7:37/km) 7) 2km - 8:16(4:08/km) 155/bpm [641b/km] 8) 0.23km - 1:30(6:23/km) 9) 1km - 4:07(4:07/km) 154/bpm [634b/km] 10) 0.18km - 1:00(5:35/km) Add a comment

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Oranj Last on at 7pm, 10th Dec 2023 M55 Oxfordshire

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Oranj Last on at 7pm, 10th Dec 2023
M55 Oxfordshire