Richard-M
Last on at 11am, 27th Jul 2024
M50 Hertfordshire
Bluefish tuna (63)
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Races
187 -
Miles
14871 -
Miles
1149 -
Miles
34045 -
Miles
188 -
WAVA
74.77% -
Mile
5:59 -
5k
19:23 -
5M
32:59 -
10k
41:11 -
10M
1:08:28 -
Half
1:30:26 -
20M
2:33:55 -
Mara
3:19:27 -
20k
38:12 -
40k
1:19:07 -
400m
4:53 -
1500m
23:42
About Me | |
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Continual improvements (hopefully)
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Random Q&A | See your Q&A |
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Recent Blogs | |
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2019 Review: Why I am grateful | Dec 2019 |
one day | Dec 2017 |
Plans | Dec 2016 |
An Island In The Sun | Dec 2015 |
Sprouts - I really love sprouts :) | Dec 2015 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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27th Jul
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Yoga | 0mi | 35:01 |
26th Jul
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Road Biking | 10.6mi | 32:32 |
26th Jul
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Hill Work | 8.8mi | 1:15:24 |
25th Jul
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Open Water | 0.9mi | 34:22 |
25th Jul
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Strength | 0mi | 33:28 |
Planned Races | |
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Hatfield 5k series 1 | 28th Aug |
Hatfield 5k series 2 | 4th Sep |
Hatfield 5k series 3 | 11th Sep |
12 Month Benchmarks | Run | Bike |
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Mile | 5:43 | 1:09 |
5k | 20:38 | 3:50 |
5mi | 34:56 | 6:12 |
10k | 43:33 | 7:46 |
10mi | 1:10:20 | 24:09 |
Half | 1:32:35 | 32:42 |
20mi | 2:40:54 | 52:11 |
Mara | 3:39:47 | 1:09:00 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Buddies (2) |
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Followers (1) |
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Badges Collected | See available badges |
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Read Everyone!
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- Best WAVA
Date | Planned Races | Distance | ||
---|---|---|---|---|
11 Sep | Hatfield 5k series 3 Confirmed | 5km | ||
4 Sep | Hatfield 5k series 2 Confirmed | 5km | ||
28 Aug | Hatfield 5k series 1 Confirmed | 5km | ||
2024 | Result | WAVA | Distance | |
2 Jun | ATW Grafham Middle Distance Triathlon | 38:00 / 2:34:00 / 1:54:00 | 0.00 | 1.9km/90km/21km |
5 May | St. Neots sprint triathlon | / / | 0.00 | 750metres/24km/4.8km |
14 Apr | Manchester Marathon SB | 3:41:19 | 63.21 | 26.2mi |
25 Feb | Run London Victoria Park Half SB | 1:34:37 | 70.52 | 13.1mi |
21 Jan | Fred Hughes 10 SB | 1:13:41 | 68.42 | 10mi |
2023 | Result | WAVA | Distance | |
16 Dec | Rickmansworth parkrun SB | 20:24 | 73.36 | 5km |
25 Nov | Rickmansworth parkrun | 20:32 | 72.89 | 5km |
19 Nov | St Neots Riverside Half Marathon SB | 1:32:42 | 71.98 | 13.1mi |
17 Sep | Hemal DTC Sprint Triathlon | 7:57 / 29:43 / 20:54 | 0.00 | 400metres/17.2km/4.6km |
23 Jul | Bedford Triathlon Team Relays | 16:00 / 39:00 / 24:00 | 0.00 | 750metres/23km/5km |
13 May | Eton Sprints Weekend Triathlon | 15:46 / 33:58 / 23:53 | 0.00 | 750metres/22km/5km |
19 Feb | Gade Valley Harriers VLM Training run SB | 2:18:14 | 63.19 | 17mi |
22 Jan | Fred Hughes 10 SB | 1:14:40 | 66.93 | 10mi |
2022 | Result | WAVA | Distance | |
30 Dec | Buntingford Year End 10 SB | 1:13:41 | 67.82 | 10mi |
23 Oct | Abingdon Marathon SB | 3:22:41 | 68.41 | 26.2mi |
9 Oct | Royal Parks Half Marathon SB | 1:33:16 | 70.90 | 13.1mi |
1 Oct | Rickmansworth parkrun SB | 20:41 | 71.77 | 5km |
4 Sep | Dunstable Downs Marathon Challenge | 3:52:00 | 59.76 | 26.2mi |
26 Jun | ATW Stewartby Triathlon | 27:31 / 1:00:06 / 43:38 | 0.00 | 1500metres/37km/10km |
4 Jun | Cassiobury parkrun | 20:53 | 70.52 | 5km |
22 May | Wheathampstead 10k SB | 44:53 | 66.76 | 10km |
8 May | HSV Sprint Tri | 7:45 / 38:51 / 21:50 | 0.00 | 400metres/20km/5km |
18 Apr | Boston Marathon UK | 3:44:25 | 61.24 | 26.2mi |
3 Apr | Manchester Marathon | 3:28:25 | 65.94 | 26.2mi |
2020 | Result | WAVA | Distance | |
1 Mar | Cambridge Boundary Run Marathon SB | 3:42:11 | 60.79 | 26.2mi |
23 Feb | Gade Valley Harriers VLM Training run #2 SB | 2:08:25 | 66.26 | 17mi |
19 Jan | Fred Hughes 10 SB | 1:09:33 | 70.01 | 10mi |
12 Jan | Sunday XC League Race 4 | 44:09 | 64.40 | 6mi |
1 Jan | Houghton Hall parkrun | 24:34 | 59.00 | 5km |
1 Jan | Luton Wardown parkrun SB | 22:48 | 63.57 | 5km |
2019 | Result | WAVA | Distance | |
29 Dec | Buntingford 10 SB | 1:09:33 | 70.01 | 10mi |
22 Dec | Sunday XC League Race 3 | 36:32 | 64.58 | 5mi |
15 Dec | Festive 5 PB | 32:59 | 71.53 | 5mi |
1 Dec | Sunday League Race #2 Trent Park | 34:40 | 68.06 | 5mi |
20 Oct | Abingdon Marathon PB | 3:19:27 | 67.72 | 26.2mi |
25 Sep | Hatfield 5k series 3 | 19:26 | 74.58 | 5km |
11 Sep | Hatfield 5k series 2 | 19:32 | 74.20 | 5km |
1 Sep | Dunstable Downs Marathon Challenge | 3:54:35 | 57.58 | 26.2mi |
28 Aug | Hatfield 5k series 1 PB | 19:23 | 74.77 | 5km |
6 Jul | Jersey Farm parkrun | 21:23 | 67.25 | 5km |
30 Jun | Herts Hobble - Long PB | 5:35:00 | 40.53 | 26.5mi |
26 Jun | midweek Road Race League Division 2 & 3 Race 4 SB | 42:32 | 68.69 | 10km |
15 Jun | STF 24 | 48 / 0 | 0.00 | 24hr |
12 May | Wheathampstead 10k | 45:28 | 64.26 | 10km |
12 May | HSV Sprint Tri | 7:18 / 39:19 / 18:51 | 0.00 | 400metres/20km/5km |
5 Jan | St Albans parkrun | 23:02 | 62.43 | 5km |
2018 | Result | WAVA | Distance | |
18 Nov | St Neots Riverside Half Marathon | 1:37:26 | 65.55 | 13.1mi |
14 Oct | Herts 10km | 42:59 | 67.97 | 10km |
24 Jun | Herts Hobble | 0.00 | 26.5mi | |
10 Jun | St Albans Half Marathon SB | 1:35:43 | 66.15 | 13.1mi |
7 Jun | Midweek road race series Div2 [Royston] SB | 42:01 | 68.96 | 10km |
2 Jun | Letchworth parkrun | 20:41 | 68.98 | 5km |
23 May | Mid Week Race League (Div2) Hitchin | 42:03 | 68.91 | 10km |
20 May | Wheathampstead 10k | 43:12 | 67.07 | 10km |
13 May | HSV Sprint Tri | 7:34 / 38:28 / 20:28 | 0.00 | 400metres/20km/5km |
5 May | Ellenbrook Fields parkrun | 20:09 | 70.81 | 5km |
25 Feb | Gade Valley Harriers VLM Training run #2 SB | 2:08:41 | 64.99 | 17mi |
18 Feb | Sunday League XC #5 Royston | 42:37 | 58.93 | 5.4mi |
27 Jan | Luton Wardown parkrun | 20:33 | 69.43 | 5km |
21 Jan | Fred Hughes 10 PB | 1:08:28 | 69.92 | 10mi |
14 Jan | Sunday League XC #4 Watford | 42:39 | 66.68 | 6.1mi |
1 Jan | Luton Wardown parkrun | 20:56 | 68.16 | 5km |
1 Jan | St Albans Parkrun SB | 20:07 | 70.93 | 5km |
2017 | Result | WAVA | Distance | |
31 Dec | Buntingford 10 | 1:09:47 | 68.60 | 10mi |
23 Dec | St Albans parkrun SB | 19:35 | 72.86 | 5km |
17 Dec | Sunday League XC #3 Willian | 33:07 | 70.09 | 5mi |
19 Nov | St Neots Riverside Half Marathon PB | 1:30:26 | 70.02 | 13.1mi |
12 Nov | Sunday League XC #2 Trent Park | 34:05 | 68.10 | 5mi |
29 Oct | Sunday League XC #1 Cheshunt | 34:12 | 67.87 | 5mi |
8 Oct | Herts 10km PB | 41:11 | 70.36 | 10km |
7 Oct | Heartwood Forest parkrun | 20:13 | 70.58 | 5km |
27 Sep | Hatfield 5k series 3 | 20:31 | 69.54 | 5km |
13 Sep | Hatfield 5k series 2 | 20:13 | 70.58 | 5km |
3 Sep | Dunstable Downs 20 PB | 3:05:44 | 55.91 | 20.8mi |
30 Aug | Hatfield 5k series 1 | 19:49 | 72.00 | 5km |
20 Aug | Herts Tri - Olympic distance | 32:11 / 1:19:07 / 50:26 | 0.00 | 1500metres/40km/10km |
29 Jul | Heartwood Parkrun | 21:21 | 66.31 | 5km |
23 Jul | Thunder Run 24 - Lap 4 | 57:15 | 50.20 | 10km |
23 Jul | Thunder Run 24 - Lap 3 | 57:20 | 50.13 | 10km |
22 Jul | Thunder Run 24hr Relay Race | 44:59 | 63.89 | 10km |
22 Jul | Thunder Run 24 - Lap 2 | 48:58 | 58.69 | 10km |
13 Jul | Midweek Road Race League Mob Match | 41:48 | 68.75 | 10km |
8 Jul | St Albans parkrun | 19:46 | 71.63 | 5km |
30 Jun | Strava #mymile PB | 5:59 | 69.57 | 1mi |
28 Jun | Midweek Road Race League | 41:38 | 69.03 | 10km |
17 Jun | Luton Wardown parkrun | 20:37 | 68.67 | 5km |
14 Jun | Mid Week Race League (Div2) Hitchin #3 | 43:54 | 65.47 | 10km |
24 May | Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture] | 46:49 | 61.39 | 10km |
21 May | Wheathampstead 10k | 44:20 | 64.83 | 10km |
1 May | Milton Keynes Marathon SB | 3:38:32 | 60.24 | 26.2mi |
29 Apr | St Albans parkrun | 20:52 | 67.85 | 5km |
26 Mar | Gade Valley Harriers VLM Training run #3 PB | 2:33:55 | 64.14 | 20mi |
18 Mar | Luton Wardown parkrun | 20:38 | 68.62 | 5km |
11 Mar | St Albans parkrun | 19:55 | 71.09 | 5km |
26 Feb | Gade Valley Harriers VLM Training run #2 PB | 2:07:30 | 65.04 | 17mi |
12 Feb | Sunday League XC #5 Royston | 43:16 | 57.58 | 5.4mi |
22 Jan | Fred Hughes 10 SB | 1:09:38 | 68.17 | 10mi |
15 Jan | Sunday League XC #4 Watford | 42:55 | 65.72 | 6.1mi |
1 Jan | Luton Wardown parkrun | 21:21 | 66.31 | 5km |
1 Jan | St Albans parkrun | 21:01 | 67.37 | 5km |
2016 | Result | WAVA | Distance | |
31 Dec | St Albans parkrun | 21:03 | 67.26 | 5km |
27 Dec | Buntingford 10 | 1:14:28 | 63.75 | 10mi |
18 Dec | Sunday League XC #3 Willian | 33:57 | 67.82 | 5mi |
27 Nov | Watford Autumn 10K PB | 41:18 | 64.64 | 9.3km |
20 Nov | St Neots Riverside Half Marathon SB | 1:33:24 | 67.22 | 13.1mi |
13 Nov | Sunday League XC #2 Grovelands | 35:46 | 64.38 | 5mi |
23 Oct | Sunday League XC #1 Cheshunt | 37:56 | 60.70 | 5mi |
9 Oct | Herts 10km | 42:50 | 67.10 | 10km |
21 Sep | Hatfield 5k inc Herts Vets Champs | 20:21 | 69.57 | 5km |
13 Aug | St Albans parkrun SB | 20:07 | 69.84 | 5km |
23 Jul | Thunder Run 24 - 110km RACE | 47:38 | 59.85 | 10km |
14 Jul | Midweek Road Race League - Mob Match | 42:43 | 66.73 | 10km |
3 Jul | Stowe Triathlon - Olympic | 23:42 / 1:25:17 / 1:03:30 | 0.00 | 1500metres/47.8km/10.4km |
18 Jun | Oval Run | 0.00 | 5mi | |
15 Jun | Midweek league division 2 Harlow | 42:21 | 67.31 | 10km |
12 Jun | St Albans Half Marathon | 1:35:00 | 65.54 | 13.1mi |
25 May | Mid Week Race League (Div2) Hitchin #2 SB | 41:37 | 68.50 | 10km |
22 May | Wheathampstead 10k | 42:27 | 67.15 | 10km |
2 May | Milton Keynes Marathon SB | 3:47:56 | 57.28 | 26.2mi |
30 Apr | St Albans parkrun | 20:15 | 69.38 | 5km |
23 Apr | St Albans parkrun | 20:41 | 67.93 | 5km |
16 Apr | St Albans parkrun | 20:28 | 68.65 | 5km |
5 Mar | St Albans parkrun | 20:29 | 68.59 | 5km |
30 Jan | St Albans parkrun | 21:12 | 66.27 | 5km |
24 Jan | Fred Hughes 10 SB | 1:10:31 | 66.76 | 10mi |
17 Jan | Sunday League XC #4 Watford | 41:29 | 67.44 | 6.1mi |
1 Jan | Panshanger Parkrun | 20:40 | 67.98 | 5km |
1 Jan | St Albans parkrun | 20:28 | 68.65 | 5km |
2015 | Result | WAVA | Distance | |
28 Dec | Buntingford 10 | 1:11:59 | 65.40 | 10mi |
26 Dec | St Albans parkrun | 21:04 | 66.69 | 5km |
6 Dec | Sunday League XC #3 Willian | 34:33 | 66.11 | 5mi |
22 Nov | Sunday League XC #2 Trent Park | 33:45 | 67.68 | 5mi |
15 Nov | St Neots Riverside Half Marathon SB | 1:33:53 | 66.32 | 13.1mi |
31 Oct | St Albans parkrun | 20:01 | 70.19 | 5km |
18 Oct | Sunday League XC #1 Cheshunt | 34:14 | 66.72 | 5mi |
11 Oct | Herts 10K SB | 42:32 | 67.02 | 10km |
19 Sep | Aldenham parkrun | 21:24 | 65.65 | 5km |
25 Jul | Thunder Run 24 | 50:00 | 56.56 | 10km |
18 Jul | St Albans parkrun SB | 19:46 | 70.54 | 5km |
20 Jun | Panshanger parkrun | 20:31 | 67.96 | 5km |
4 May | Milton Keynes Marathon SB | 3:46:34 | 57.14 | 26.2mi |
2 May | St Albans parkrun | 21:20 | 65.36 | 5km |
18 Apr | Luton Wardown Parkrun | 21:12 | 65.77 | 5km |
22 Mar | Gade Valley Harriers VLM Training run #3 SB | 2:39:10 | 61.00 | 20mi |
14 Mar | St Albans parkrun | 19:57 | 69.89 | 5km |
28 Feb | St Albans parkrun | 20:54 | 66.71 | 5km |
22 Feb | Gade Valley Harriers VLM Training run #2 SB | 2:11:31 | 62.01 | 17mi |
15 Feb | Cross Country League Royston | 39:29 | 62.10 | 5.4mi |
7 Feb | St Albans parkrun | 21:04 | 66.19 | 5km |
24 Jan | St Albans parkrun | 20:41 | 67.41 | 5km |
18 Jan | Fred Hughes 10 SB | 1:08:37 | 68.05 | 10mi |
11 Jan | Cross Country League Trent Park | 34:49 | 65.09 | 5mi |
1 Jan | Panshanger parkrun | 21:43 | 64.20 | 5km |
2014 | Result | WAVA | Distance | |
28 Dec | Buntingford 10 SB | 1:09:46 | 66.93 | 10mi |
7 Dec | Cross Country League Watford | 41:40 | 66.61 | 6.1mi |
6 Dec | St Albans parkrun | 19:45 | 70.60 | 5km |
23 Nov | Cross Country League Grovelands | 36:25 | 62.23 | 5mi |
16 Nov | St Neots Riverside Half Marathon SB | 1:34:29 | 65.35 | 13.1mi |
26 Oct | Cross Country League Cheshunt | 33:50 | 66.98 | 5mi |
22 Oct | Hatfield 5k Series Race 3 SB | 19:30 | 71.50 | 5km |
18 Oct | St Albans parkrun | 20:00 | 69.72 | 5km |
12 Oct | Herts 10k SB | 42:22 | 66.75 | 10km |
8 Oct | Hatfield 5k Series Race 2 | 19:35 | 71.20 | 5km |
4 Oct | St Albans parkrun | 19:54 | 70.07 | 5km |
27 Sep | St Albans parkrun | 19:37 | 71.08 | 5km |
24 Sep | Hatfield 5K series race 1 | 19:52 | 70.18 | 5km |
20 Sep | St Albans parkrun | 20:06 | 69.37 | 5km |
13 Sep | St Albans parkrun | 20:30 | 68.02 | 5km |
7 Sep | HSV Autumn Triathlon | 4:53 / 38:12 / 21:22 | 0.00 | 400metres/20km/5km |
30 Aug | St Albans parkrun | 21:19 | 65.41 | 5km |
23 Aug | St Albans Parkrun | 21:17 | 65.51 | 5km |
9 Aug | Arrows Magic Mile (members only) SB | 6:42 | 60.74 | 1mi |
18 May | Wheathampstead 10K | 46:51 | 59.88 | 10km |
26 Apr | St. George's Great Curry Run (private event -sorry!) SB | 2:14:47 | 56.82 | 26km |
16 Feb | Cross Country League Watford | 46:28 | 59.25 | 6.1mi |
19 Jan | Fred Hughes 10 | 1:16:33 | 60.50 | 10mi |
2013 | Result | WAVA | Distance | |
29 Dec | Buntingford 10 SB | 1:18:33 | 58.96 | 10mi |
8 Dec | Cross Country League Trent Park | 35:15 | 63.79 | 5mi |
27 Oct | Cross Country League 1 Cheshunt | 38:48 | 57.95 | 5mi |
13 Oct | Herts 10k | 47:19 | 59.29 | 10km |
8 Sep | HSV Autumn Triathlon | 7:38 / 41:26 / 22:59 | 0.00 | 400metres/20km/5km |
7 Sep | st albans park run SB | 20:59 | 65.95 | 5km |
2 Sep | Arrows Magic Mile (members only) SB | 6:12 | 65.64 | 1mi |
21 Jul | Luton 10k SB | 46:15 | 60.17 | 10km |
14 Jul | luton AC summer road series | 21:43 | 63.24 | 5km |
28 Jun | luton AC summer road series SB | 38:21 | 58.17 | 5mi |
26 Apr | Great Curry Run - St. Georges School PB | 2:13:51 | 56.75 | 26km |
2012 | Result | WAVA | Distance | |
14 Oct | Herts 10k SB | 53:11 | 52.33 | 10km |
20 May | Wheathampstead 10K | 55:58 | 49.34 | 10km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
2024 | 11.2 | 8.1 | 9.7 | 11.7 | 11.2 | 10.9 | 10.8 | 0 | 0 | 0 | 0 | 0 | 73.6 |
2024 | 137 | 146 | 66 | 100 | 44 | 72 | 81 | 0 | 0 | 0 | 0 | 0 | 645 |
2024 | 218 | 269 | 225 | 284 | 476 | 538 | 430 | 0 | 0 | 0 | 0 | 0 | 2440 |
2023 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 7 |
2023 | 8 | 9.3 | 8.7 | 14.8 | 18.5 | 8.8 | 9.9 | 8 | 9.3 | 9.3 | 7.1 | 7.1 | 118.8 |
2023 | 144 | 156 | 100 | 23 | 22 | 40 | 69 | 129 | 135 | 157 | 123 | 89 | 1188 |
2023 | 257 | 245 | 297 | 253 | 114 | 286 | 459 | 340 | 303 | 285 | 200 | 135 | 3173 |
2022 | 6 | 0 | 0 | 5 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 14 |
2022 | 7.9 | 5.2 | 10 | 8.1 | 10.2 | 8.3 | 7.8 | 10.3 | 7.1 | 10.5 | 4.9 | 12.4 | 102.7 |
2022 | 132 | 139 | 147 | 103 | 135 | 130 | 135 | 169 | 145 | 133 | 67 | 111 | 1547 |
2022 | 200 | 195 | 222 | 351 | 355 | 459 | 426 | 387 | 302 | 272 | 127 | 202 | 3496 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 30 | 0 | 0 | 8 | 5 | 55 |
2021 | 0 | 0 | 0 | 18.1 | 29.8 | 4.2 | 0 | 6.4 | 7.3 | 8 | 7.2 | 6.2 | 87.1 |
2021 | 183 | 164 | 179 | 13 | 6 | 6 | 3 | 6 | 54 | 56 | 52 | 97 | 820 |
2021 | 359 | 412 | 501 | 220 | 298 | 112 | 162 | 222 | 213 | 329 | 300 | 261 | 3388 |
2020 | 9 | 11.2 | 5 | 0 | 1.9 | 4.6 | 4.2 | 6.6 | 8.2 | 7.1 | 4.4 | 5.3 | 67.4 |
2020 | 153 | 148 | 163 | 126 | 121 | 47 | 90 | 87 | 82 | 125 | 157 | 139 | 1439 |
2020 | 194 | 196 | 215 | 303 | 281 | 360 | 394 | 424 | 532 | 464 | 439 | 427 | 4228 |
2019 | 30 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 32 |
2019 | 29.5 | 14.6 | 17.5 | 15.3 | 11.4 | 4.1 | 10.7 | 12.1 | 8.2 | 9.3 | 11 | 5.7 | 149.2 |
2019 | 33 | 87 | 141 | 127 | 54 | 151 | 128 | 132 | 176 | 147 | 26 | 121 | 1324 |
2019 | 85 | 211 | 168 | 233 | 187 | 139 | 319 | 240 | 254 | 134 | 235 | 261 | 2467 |
2018 | 0 | 0 | 0 | 0 | 0 | 2 | 11 | 1 | 0 | 1 | 3 | 13 | 31 |
2018 | 7.4 | 7.4 | 10.4 | 13.7 | 12.3 | 12.7 | 14.5 | 19.8 | 10.4 | 7.6 | 12.5 | 29.5 | 158.2 |
2018 | 147 | 123 | 30 | 51 | 115 | 108 | 32 | 6 | 60 | 97 | 106 | 20 | 893 |
2018 | 252 | 214 | 328 | 321 | 352 | 361 | 440 | 534 | 485 | 507 | 313 | 158 | 4265 |
2017 | 7.4 | 9 | 8.6 | 10.1 | 12.8 | 9.4 | 11 | 7.8 | 6.9 | 4.4 | 6.6 | 8.7 | 102.6 |
2017 | 166 | 138 | 171 | 143 | 62 | 125 | 137 | 126 | 143 | 140 | 109 | 140 | 1599 |
2017 | 223 | 104 | 199 | 212 | 485 | 206 | 216 | 272 | 250 | 403 | 191 | 182 | 2944 |
2016 | 0 | 0 | 0 | 14 | 0 | 0 | 0 | 0 | 3 | 0 | 2 | 0 | 19 |
2016 | 9.3 | 7.6 | 11.4 | 12.1 | 8.2 | 10.7 | 8.9 | 5.2 | 9.7 | 7.5 | 7.1 | 7.4 | 105.1 |
2016 | 156 | 141 | 85 | 94 | 122 | 68 | 151 | 126 | 63 | 74 | 131 | 109 | 1320 |
2016 | 114 | 154 | 238 | 153 | 350 | 434 | 293 | 218 | 556 | 482 | 299 | 260 | 3549 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 | 6 | 0 | 0 | 0 | 25 |
2015 | 9.8 | 4.8 | 7.9 | 4.3 | 6.6 | 7.3 | 7.1 | 8.6 | 5.1 | 8.4 | 7.2 | 6.8 | 83.8 |
2015 | 147 | 157 | 134 | 78 | 54 | 84 | 126 | 76 | 63 | 150 | 103 | 77 | 1249 |
2015 | 79 | 101 | 124 | 75 | 358 | 338 | 150 | 164 | 274 | 190 | 206 | 208 | 2266 |
2014 | 5.1 | 6.8 | 9 | 5.1 | 4.7 | 3.9 | 8.1 | 8.2 | 7.8 | 7 | 6.5 | 5.5 | 77.6 |
2014 | 111 | 118 | 144 | 97 | 85 | 40 | 118 | 142 | 142 | 136 | 143 | 169 | 1444 |
2014 | 34 | 64 | 98 | 75 | 117 | 110 | 203 | 129 | 141 | 159 | 60 | 63 | 1253 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.1 | 3.8 | 6.8 | 6.2 | 18.8 |
2013 | 96 | 41 | 101 | 107 | 91 | 101 | 108 | 46 | 75 | 72 | 128 | 92 | 1059 |
2013 | 0 | 20 | 0 | 9 | 70 | 77 | 114 | 85 | 80 | 21 | 31 | 0 | 507 |
2012 | 0 | 0 | 0 | 1.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.4 |
2012 | 12 | 11 | 29 | 10 | 20 | 0 | 0 | 29 | 46 | 47 | 46 | 72 | 321 |
2012 | 25 | 0 | 0 | 0 | 0 | 0 | 25 | 15 | 0 | 0 | 0 | 0 | 65 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.5 | 0 | 0 | 2.5 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 6 | 5 | 8 | 23 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 5 |
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1) 1km - 6:32(6:32/km) 128/140bpm [836b/km] 79cal 9.18/12.26kmph
2) 0.51km - 3:28(6:49/km) 120/139bpm [819b/km] 36cal 8.79/11.72kmph 3) 0.94km - 6:32(6:56/km) 127/146bpm [880b/km] 76cal 8.66/11.96kmph Add a comment
1) 5km - 14:30(2:54/km) 92/106bpm [267b/km] 93cal 61/81rpm 99/385W 20.68/28.45kmph
2) 5km - 15:11(3:02/km) 89/101bpm [270b/km] 103cal 67/86rpm 93/227W 19.76/23.25kmph 3) 5km - 13:57(2:47/km) 93/141bpm [259b/km] 89cal 59/113rpm 120/829W 21.51/41.22kmph 4) 5km - 15:00(3:00/km) 91/116bpm [273b/km] 88cal 53/115rpm 120/813W 19.99/39.27kmph 5) 5km - 12:38(2:32/km) 94/134bpm [238b/km] 72cal 59/112rpm 111/790W 23.74/42.59kmph 6) 5km - 13:05(2:37/km) 91/110bpm [238b/km] 67cal 59/95rpm 99/323W 22.92/33.62kmph 7) 5km - 11:03(2:13/km) 90/110bpm [199b/km] 62cal 63/107rpm 109/333W 27.17/40.51kmph 8) 2.29km - 6:50(2:59/km) 90/104bpm [269b/km] 42cal 59/88rpm 111/443W 20.09/28.52kmph Add a comment
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1) 0km - 58:29(0/km) 59/111bpm [INFb/km] 116cal
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1Swim: 3k/120x25m @ EO
A lot of drills WU 200m 300 6x100m fast + 50m easy 6x100 fast 15s rest 8x50m drills 100m CD 100m IM ) 0.2km - 4:19(21:35/km) 40cal 27/rpm 2.78/3.72kmph 2) 0.05km - 1:06(22:02/km) 10cal 24/rpm 2.72/2.91kmph 3) 0km - 28(0/km) 4) 0.1km - 2:32(25:17/km) 20cal 29/rpm 2.94/3.16kmph 5) 0km - 9(0/km) 6) 0.1km - 2:01(20:07/km) 20cal 27/rpm 2.98/3.41kmph 7) 0km - 15(0/km) 8) 0.1km - 1:59(19:49/km) 20cal 27/rpm 3.03/3.41kmph 9) 0km - 15(0/km) 10) 0.1km - 2:19(23:06/km) 20cal 25/rpm 2.6/3.2kmph 11) 0.05km - 1:17(25:41/km) 10cal 23/rpm 2.34/2.74kmph 12) 0.1km - 1:51(18:26/km) 20cal 29/rpm 3.25/3.39kmph 13) 0.05km - 1:23(27:40/km) 10cal 22/rpm 2.17/2.6kmph 14) 0.1km - 1:53(18:49/km) 20cal 29/rpm 3.19/3.45kmph 15) 0.05km - 1:21(26:51/km) 10cal 23/rpm 2.24/2.76kmph 16) 0.1km - 1:49(18:13/km) 20cal 30/rpm 3.29/3.43kmph 17) 0km - 3(0/km) 18) 0.05km - 1:07(22:26/km) 10cal 26/rpm 2.67/2.8kmph 19) 0.1km - 1:49(18:06/km) 20cal 30/rpm 3.31/3.44kmph 20) 0.05km - 1:23(27:34/km) 10cal 23/rpm 2.18/2.62kmph 21) 0.1km - 1:53(18:47/km) 20cal 29/rpm 3.2/3.39kmph 22) 0.05km - 1:19(26:28/km) 10cal 24/rpm 2.27/2.7kmph 23) 0km - 4(0/km) 24) 0.1km - 1:52(18:44/km) 20cal 30/rpm 3.2/3.41kmph 25) 0km - 16(0/km) 26) 0.1km - 1:53(18:45/km) 20cal 30/rpm 3.2/3.37kmph 27) 0km - 15(0/km) 28) 0.1km - 1:53(18:52/km) 20cal 31/rpm 3.18/3.24kmph 29) 0km - 16(0/km) 30) 0.1km - 1:53(18:47/km) 20cal 30/rpm 3.2/3.53kmph 31) 0km - 2(0/km) 32) 0km - 14(0/km) 33) 0.1km - 1:51(18:31/km) 20cal 30/rpm 3.24/3.33kmph 34) 0km - 16(0/km) 35) 0.1km - 1:50(18:19/km) 20cal 30/rpm 3.28/3.32kmph 36) 0km - 11(0/km) 37) 0km - 4(0/km) 38) 0km - 1:08(0/km) 39) 0.05km - 1:33(30:53/km) 10cal 28/rpm 2.55/2.75kmph 40) 0km - 1:30(0/km) 41) 0.05km - 1:22(27:24/km) 10cal 22/rpm 2.19/2.96kmph 42) 0km - 5(0/km) 43) 0km - 1:09(0/km) 44) 0km - 7(0/km) 45) 0.05km - 1:08(22:33/km) 10cal 26/rpm 2.66/2.73kmph 46) 0km - 8(0/km) 47) 0km - 1:08(0/km) 48) 0km - 3(0/km) 49) 0.05km - 1:08(22:50/km) 10cal 25/rpm 2.63/2.71kmph 50) 0.03km - 1:42(1:08:12/km) 6cal 16/rpm 2.03/2.03kmph 51) 0.05km - 1:15(24:56/km) 10cal 23/rpm 2.4/2.91kmph 52) 0km - 3(0/km) 53) 0km - 1:07(0/km) 54) 0km - 4(0/km) 55) 0.05km - 1:07(22:29/km) 10cal 26/rpm 2.67/2.76kmph 56) 0km - 3(0/km) 57) 0.03km - 1:04(42:29/km) 7cal 10/rpm 3.03/3.03kmph 58) 0.05km - 1:33(31:02/km) 10cal 28/rpm 2.85/2.98kmph 59) 0km - 5(0/km) 60) 0.05km - 1:01(20:17/km) 12cal 15/rpm 2.96/3.2kmph 61) 0km - 5(0/km) 62) 0.05km - 1:08(22:34/km) 10cal 27/rpm 2.66/2.73kmph 63) 0.1km - 2:33(25:34/km) 20cal 24/rpm 2.35/2.74kmph 64) 0km - 7(0/km) 65) 0km - 14(0/km) 66) 0.15km - 2(16/km) 67) 0km - 2(0/km) 68) 0.1km - 2:07(21:14/km) 23cal 29/rpm 2.83/4.19kmph 69) 0km - 2(0/km) 70) 0.1km - 1(13/km) Add a comment
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Run: unplanned z2 - between showers mostly
effort OK ish, hamstring area still sore tried to breathe through my nose as much as i could mild but a bit breezy 1) 1km - 5:24(5:24/km) 121/132bpm [653b/km] 63cal 11.12/11.52kmph 2) 1km - 5:18(5:18/km) 131/135bpm [695b/km] 68cal 11.31/11.62kmph 3) 1km - 5:23(5:23/km) 134/140bpm [721b/km] 71cal 11.15/11.46kmph 4) 1km - 5:23(5:23/km) 137/145bpm [737b/km] 73cal 11.16/12.26kmph 5) 1km - 5:29(5:29/km) 141/146bpm [773b/km] 75cal 10.95/12.5kmph 6) 0.09km - 34(6:08/km) 140/142bpm [859b/km] 7cal 9.78/10.58kmph Add a comment
Bike - M4 O&B - not the expected plan - windy - cool - long sleeves FFS
Meant to be a sweat test but plan loaded wrong so i cycled hard Headwind out - tail wid back - nice Autopause is off during workout so all red light stops included. 1) 5km - 11:21(2:16/km) 117/131bpm [266b/km] 134cal 83/97rpm 202/440W 26.42/33.56kmph 2) 1.86km - 3:39(1:58/km) 126/138bpm [247b/km] 46cal 85/96rpm 191/399W 30.6/33.89kmph 3) 5km - 10:31(2:06/km) 130/152bpm [274b/km] 136cal 85/120rpm 225/693W 28.51/38.87kmph 4) 5km - 8:48(1:46/km) 140/148bpm [246b/km] 133cal 87/104rpm 235/391W 34.08/37.86kmph 5) 5km - 8:07(1:37/km) 144/149bpm [234b/km] 122cal 90/108rpm 239/568W 36.98/43.7kmph 6) 4.18km - 7:34(1:49/km) 135/151bpm [244b/km] 90cal 82/108rpm 196/517W 33.16/42.73kmph 7) 5km - 7:35(1:31/km) 143/158bpm [217b/km] 113cal 91/113rpm 232/605W 39.54/52.07kmph 8) 1.65km - 2:25(1:28/km) 150/152bpm [220b/km] 37cal 97/107rpm 239/362W 40.96/46.05kmph 9) 2.26km - 3:55(1:44/km) 141/148bpm [244b/km] 47cal 87/111rpm 194/386W 34.68/42.26kmph Add a comment
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1) 1km - 6:26(6:26/km) 110/128bpm [708b/km] 62cal 9.32/10.95kmph
2) 0.24km - 1:22(5:47/km) 121/125bpm [699b/km] 15cal 10.38/10.58kmph 3) 1km - 3:55(3:55/km) 147/159bpm [575b/km] 54cal 15.34/19.28kmph 4) 0.19km - 2:19(11:57/km) 109/154bpm [1303b/km] 17cal 5.02/14.98kmph 5) 1km - 3:49(3:49/km) 154/164bpm [589b/km] 57cal 15.69/16.39kmph 6) 0.22km - 2:32(11:18/km) 120/164bpm [1355b/km] 21cal 5.31/16.39kmph 7) 1km - 3:53(3:53/km) 157/167bpm [610b/km] 60cal 15.43/16.16kmph 8) 0.21km - 2:19(11:04/km) 126/167bpm [1395b/km] 21cal 5.42/15.65kmph 9) 1km - 4:02(4:02/km) 157/168bpm [633b/km] 61cal 14.89/15.82kmph 10) 0.62km - 4:29(7:15/km) 134/168bpm [972b/km] 47cal 8.27/15.82kmph Add a comment
YT Yoga + a bit of roller
Psoas, hips, glutes, hamstrings - nice... 1) 0km - 30:31(0/km) 65/89bpm [INFb/km] 81cal Add a comment
Bike: Hampton Court - damp roads in places but no rain - still long sleeves!
Cruis Intervals by HR - interetsing... ushed hard - that was fun - loving this bike 1) 5km - 9:20(1:52/km) 121/131bpm [226b/km] 112cal 84/99rpm 182/468W 32.14/36.51kmph 2) 0.32km - 40(2:07/km) 127/131bpm [268b/km] 8cal 80/99rpm 206/439W 28.41/33.59kmph 3) 1.48km - 3:00(2:01/km) 124/131bpm [251b/km] 34cal 78/99rpm 183/326W 29.64/41.35kmph 4) 1.6km - 3:00(1:52/km) 120/129bpm [224b/km] 34cal 85/100rpm 178/346W 32.1/35.67kmph 5) 1.65km - 3:00(1:49/km) 130/133bpm [236b/km] 37cal 86/100rpm 187/273W 33.08/35.54kmph 6) 1.65km - 3:00(1:49/km) 132/144bpm [240b/km] 42cal 83/104rpm 231/477W 32.99/36.78kmph 7) 1.7km - 3:00(1:46/km) 137/144bpm [241b/km] 40cal 82/104rpm 217/436W 34.1/39.67kmph 8) 2.46km - 5:00(2:02/km) 136/153bpm [277b/km] 64cal 81/113rpm 222/725W 29.51/45.38kmph 9) 0.52km - 1:00(1:55/km) 122/125bpm [234b/km] 10cal 85/105rpm 149/293W 31.29/33.49kmph 10) 3.04km - 5:00(1:39/km) 146/150bpm [240b/km] 83cal 91/106rpm 256/520W 36.54/39.43kmph 11) 0.56km - 1:00(1:48/km) 138/149bpm [248b/km] 9cal 87/99rpm 139/205W 33.42/36.98kmph 12) 2.75km - 5:00(1:49/km) 143/154bpm [260b/km] 76cal 86/115rpm 264/655W 33.05/40.64kmph 13) 0.62km - 1:00(1:38/km) 135/142bpm [219b/km] 9cal 83/104rpm 154/313W 36.92/41.89kmph 14) 2.72km - 5:00(1:50/km) 139/151bpm [255b/km] 71cal 87/109rpm 245/562W 32.64/44.84kmph 15) 0.45km - 1:00(2:12/km) 138/150bpm [304b/km] 9cal 77/95rpm 157/267W 27.24/39.17kmph 16) 2.95km - 5:00(1:42/km) 146/155bpm [247b/km] 74cal 89/113rpm 235/670W 35.42/41.28kmph 17) 0.48km - 1:00(2:06/km) 132/146bpm [277b/km] 9cal 73/89rpm 135/295W 28.62/34.2kmph 18) 1.71km - 3:14(1:53/km) 130/137bpm [246b/km] 35cal 84/99rpm 177/295W 31.76/34.73kmph Add a comment
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Bike: Maidenhead O&B: Sweat test on a lemsip & caffeine
On TT bike after a service - i like this bike even better! Headwind out, tail/cross wind back - so fast return plus heavy ish traffic which i could draft 🤣 Lost 1kg - so again the answer is yes although i didn't get so much high HR and have a sore throat and am tired.... hmmm 1) 5km - 9:34(1:55/km) 120/128bpm [230b/km] 78cal 85/139rpm 126/356W 31.36/36.58kmph 2) 0.24km - 26(1:51/km) 128/129bpm [236b/km] 3cal 85/101rpm 113/145W 32.57/34.77kmph 3) 1.56km - 3:00(1:55/km) 123/127bpm [236b/km] 20cal 88/101rpm 101/224W 31.24/33.79kmph 4) 1.45km - 3:00(2:04/km) 125/133bpm [258b/km] 23cal 91/103rpm 120/190W 29.03/35.77kmph 5) 1.38km - 3:00(2:10/km) 120/134bpm [260b/km] 24cal 83/113rpm 157/527W 27.67/37.99kmph 6) 1.49km - 3:00(2:00/km) 123/131bpm [247b/km] 22cal 81/123rpm 147/314W 29.9/38.63kmph 7) 1.65km - 3:00(1:49/km) 130/142bpm [236b/km] 31cal 91/110rpm 168/417W 33.03/41.32kmph 8) 2.96km - 5:00(1:41/km) 138/141bpm [233b/km] 49cal 92/152rpm 149/288W 35.51/38.87kmph 9) 0.55km - 1:00(1:49/km) 133/140bpm [241b/km] 7cal 84/97rpm 110/179W 33.13/36.68kmph 10) 2.9km - 5:00(1:43/km) 138/142bpm [238b/km] 47cal 93/114rpm 146/297W 34.79/39.37kmph 11) 0.52km - 1:00(1:56/km) 131/137bpm [253b/km] 5cal 87/120rpm 96/171W 31.09/35.64kmph 12) 3.07km - 5:00(1:38/km) 135/143bpm [220b/km] 47cal 92/116rpm 157/274W 36.88/44.78kmph 13) 0.6km - 1:00(1:40/km) 134/143bpm [224b/km] 6cal 89/114rpm 93/271W 35.9/43.94kmph 14) 3.37km - 5:00(1:29/km) 143/148bpm [212b/km] 52cal 97/108rpm 156/297W 40.42/44.51kmph 15) 0.63km - 1:00(1:36/km) 131/140bpm [209b/km] 6cal 89/97rpm 83/142W 37.65/41.01kmph 16) 2.76km - 5:00(1:49/km) 134/140bpm [243b/km] 43cal 87/125rpm 167/447W 33.15/44.94kmph 17) 0.56km - 1:00(1:47/km) 128/130bpm [228b/km] 6cal 85/103rpm 116/234W 33.61/38.46kmph 18) 3.46km - 5:00(1:27/km) 142/153bpm [205b/km] 48cal 95/130rpm 173/703W 41.56/55.76kmph 19) 5km - 7:28(1:30/km) 140/147bpm [209b/km] 66cal 94/111rpm 136/377W 40.22/45.99kmph 20) 0.35km - 29(1:22/km) 136/138bpm [186b/km] 2cal 100/120rpm 102/178W 43.81/45.14kmph Add a comment
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1) 5km - 8:31(1:42/km) 127/138bpm [216b/km] 79cal 88/121rpm 147/568W 35.22/45.08kmph
2) 5km - 8:26(1:41/km) 135/140bpm [228b/km] 75cal 90/117rpm 144/419W 35.6/43.06kmph 3) 5km - 9:03(1:49/km) 141/154bpm [255b/km] 86cal 87/175rpm 176/796W 33.14/46.56kmph 4) 5km - 7:37(1:31/km) 146/153bpm [222b/km] 76cal 94/111rpm 150/320W 39.42/47.5kmph 5) 2.02km - 3:46(1:52/km) 141/150bpm [262b/km] 33cal 87/140rpm 178/589W 32.25/43.03kmph Add a comment
Run: Shepperton Lock Loop - it rained 🌧 the whole way round
It was really nice - hard work - but soaked to the skin - glad i managed it So nice to run donw there, 2 yrs sicne i did that and i have lost 10-15 minutes along the way 😒 faster finsih - not exactly on the HR plan... 1) 1km - 5:27(5:27/km) 143/151bpm [778b/km] 65cal 11.02/11.46kmph 2) 0.86km - 4:33(5:18/km) 143/150bpm [757b/km] 58cal 11.34/11.76kmph 3) 1km - 5:19(5:19/km) 133/138bpm [707b/km] 69cal 11.28/11.96kmph 4) 1km - 5:15(5:15/km) 137/140bpm [720b/km] 70cal 11.41/12.02kmph 5) 0.85km - 4:25(5:13/km) 138/141bpm [720b/km] 60cal 11.5/11.76kmph 6) 1km - 5:06(5:06/km) 138/143bpm [703b/km] 65cal 11.78/12.97kmph 7) 1km - 5:09(5:09/km) 140/143bpm [722b/km] 70cal 11.63/12.39kmph 8) 1km - 5:19(5:19/km) 142/147bpm [755b/km] 73cal 11.28/11.89kmph 9) 0.89km - 4:26(4:57/km) 144/151bpm [713b/km] 61cal 12.12/13.13kmph 10) 1km - 5:04(5:04/km) 144/146bpm [729b/km] 70cal 11.85/13.13kmph 11) 1km - 5:35(5:35/km) 144/148bpm [805b/km] 76cal 10.74/13.33kmph 12) 1km - 5:11(5:11/km) 142/147bpm [735b/km] 70cal 11.58/12.12kmph 13) 1km - 5:17(5:17/km) 143/146bpm [755b/km] 72cal 11.37/11.62kmph 14) 1km - 5:16(5:16/km) 142/144bpm [747b/km] 71cal 11.41/11.76kmph 15) 1km - 5:36(5:36/km) 141/145bpm [790b/km] 71cal 10.7/11.46kmph 16) 1km - 5:37(5:37/km) 140/142bpm [787b/km] 67cal 10.67/11.02kmph 17) 0.48km - 2:24(4:58/km) 147/150bpm [731b/km] 33cal 12.06/12.36kmph 18) 0.96km - 5:00(5:14/km) 147/152bpm [769b/km] 69cal 11.47/12.77kmph 19) 0.32km - 1:44(5:24/km) 142/145bpm [767b/km] 21cal 11.11/11.29kmph Add a comment
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1) 0km - 22:38(0/km) 71/125bpm [INFb/km] 75cal
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Sun 7th Jul
Jul 7
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Mon 8th Jul
Jul 8
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Tue 9th Jul
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Wed 10th Jul
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Thu 11th Jul
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Fri 12th Jul
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Sat 13th Jul
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Bike: HH-Berko-Tring-LB-HH - sporadic TT fun w/Rads
Breezy both ways - pushed a bit from Dagnal to Gadebridge 1) 3.11km - 6:07(1:58/km) 108/124bpm [212b/km] 33cal 77/109rpm 129/420W 30.51/48.54kmph 2) 5km - 12:13(2:27/km) 104/136bpm [254b/km] 62cal 75/106rpm 94/724W 24.57/36.81kmph 3) 5km - 9:19(1:52/km) 132/145bpm [246b/km] 84cal 88/111rpm 149/444W 32.18/45.31kmph 4) 4.3km - 8:28(1:58/km) 129/145bpm [254b/km] 70cal 84/111rpm 133/529W 30.46/38.7kmph 5) 5km - 9:44(1:57/km) 131/148bpm [255b/km] 84cal 83/140rpm 137/308W 30.8/44.24kmph 6) 5km - 9:12(1:50/km) 133/150bpm [245b/km] 81cal 84/175rpm 149/754W 32.62/61.94kmph 7) 0.64km - 1:04(1:40/km) 122/126bpm [204b/km] 5cal 96/104rpm 76/144W 35.96/40.37kmph 8) 5km - 8:56(1:47/km) 121/135bpm [216b/km] 63cal 87/112rpm 116/361W 33.6/48.81kmph 9) 5km - 8:29(1:42/km) 128/146bpm [217b/km] 66cal 92/120rpm 131/620W 35.35/47.46kmph 10) 1.47km - 2:35(1:45/km) 118/136bpm [207b/km] 20cal 87/123rpm 139/590W 34.22/50.86kmph 11) 5km - 10:27(2:05/km) 125/157bpm [261b/km] 86cal 80/127rpm 157/420W 28.71/60.43kmph 12) 4.66km - 9:33(2:03/km) 130/148bpm [266b/km] 83cal 86/119rpm 138/536W 29.28/37.52kmph 13) 2.76km - 5:00(1:49/km) 133/147bpm [241b/km] 45cal 91/129rpm 143/567W 33.18/42.89kmph 14) 5km - 7:42(1:32/km) 145/160bpm [223b/km] 86cal 98/117rpm 175/641W 39/50.66kmph 15) 1.5km - 2:18(1:32/km) 156/160bpm [240b/km] 25cal 99/107rpm 170/295W 38.98/42.33kmph 16) 5km - 9:33(1:55/km) 133/156bpm [254b/km] 66cal 89/154rpm 124/668W 31.42/48.41kmph 17) 0.21km - 27(2:10/km) 121/123bpm [262b/km] 3cal 87/98rpm 121/196W 27.73/30.37kmph 18) 5km - 10:26(2:05/km) 123/142bpm [257b/km] 67cal 84/114rpm 111/477W 28.75/43.06kmph 19) 2km - 4:52(2:26/km) 134/149bpm [327b/km] 55cal 77/109rpm 198/459W 24.59/44.47kmph Add a comment
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1) 0km - 58:01(0/km) 63/102bpm [INFb/km] 130cal
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Bike: Hampton Court - Kingston - Esher - Chertsey
SST Intervals but not on turbo ... changed things around due t wetaher forecast Meant to go thro Weybridge but took wrong turn... 1) 2.62km - 5:00(1:55/km) 119/129bpm [227b/km] 39cal 87/153rpm 121/233W 31.4/35.94kmph 2) 2.53km - 5:00(1:58/km) 123/130bpm [243b/km] 39cal 87/105rpm 127/312W 30.41/35.71kmph 3) 2.93km - 5:00(1:42/km) 129/138bpm [220b/km] 40cal 91/107rpm 130/391W 35.17/40.95kmph 4) 2.81km - 5:00(1:47/km) 128/139bpm [228b/km] 44cal 91/120rpm 138/473W 33.67/39.7kmph 5) 5km - 8:35(1:43/km) 135/146bpm [232b/km] 83cal 90/175rpm 159/452W 34.96/45.21kmph 6) 0.87km - 1:25(1:38/km) 143/148bpm [234b/km] 15cal 89/110rpm 199/512W 36.74/44.47kmph 7) 1.71km - 3:00(1:45/km) 132/142bpm [231b/km] 23cal 88/127rpm 134/266W 34.25/45.01kmph 8) 5km - 9:40(1:56/km) 130/140bpm [251b/km] 80cal 91/109rpm 153/489W 31.04/43.53kmph 9) 0.21km - 20(1:37/km) 138/139bpm [223b/km] 3cal 96/100rpm 136/206W 37.14/37.59kmph 10) 1.48km - 3:00(2:02/km) 129/139bpm [262b/km] 25cal 87/110rpm 131/261W 29.58/35.84kmph 11) 5km - 9:31(1:54/km) 133/147bpm [253b/km] 84cal 90/133rpm 165/610W 31.53/56.1kmph 12) 0.26km - 29(1:51/km) 118/123bpm [218b/km] 2cal 89/110rpm 112/199W 32.5/37.12kmph 13) 1.76km - 3:00(1:42/km) 122/136bpm [208b/km] 20cal 88/116rpm 116/333W 35.13/53.64kmph 14) 1.42km - 3:00(2:07/km) 115/125bpm [244b/km] 19cal 75/109rpm 152/283W 28.31/41.48kmph 15) 1.14km - 2:00(1:46/km) 121/133bpm [213b/km] 16cal 85/95rpm 129/231W 34.08/37.32kmph 16) 1.93km - 3:00(1:33/km) 137/142bpm [213b/km] 31cal 94/111rpm 156/334W 38.52/43.8kmph 17) 1.02km - 2:00(1:57/km) 119/132bpm [232b/km] 11cal 87/116rpm 99/342W 30.72/37.18kmph 18) 1.66km - 3:00(1:48/km) 124/133bpm [224b/km] 24cal 89/141rpm 160/355W 33.25/41.95kmph 19) 1.06km - 2:00(1:53/km) 127/138bpm [239b/km] 17cal 92/108rpm 127/296W 31.84/35.44kmph 20) 5km - 8:06(1:37/km) 133/148bpm [215b/km] 77cal 91/113rpm 151/389W 37.05/43.57kmph 21) 0.87km - 1:39(1:53/km) 128/134bpm [241b/km] 13cal 85/110rpm 160/638W 31.82/41.55kmph Add a comment
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Run: tempo - trying to keep HR < 150 - failed, had to slow a bit...
stuck at level crossing rain and headwind... 1) 1km - 5:14(5:14/km) 125/133bpm [654b/km] 61cal 11.48/12.36kmph 2) 1km - 4:38(4:38/km) 141/146bpm [654b/km] 62cal 12.93/13.64kmph 3) 1km - 4:41(4:41/km) 146/150bpm [683b/km] 65cal 12.83/13.57kmph 4) 1km - 4:38(4:38/km) 149/154bpm [691b/km] 65cal 12.95/13.67kmph 5) 1km - 4:53(4:53/km) 152/156bpm [742b/km] 71cal 12.3/13kmph 6) 1km - 4:52(4:52/km) 155/160bpm [755b/km] 72cal 12.32/13.27kmph 7) 0.24km - 1:04(4:27/km) 156/159bpm [695b/km] 15cal 13.46/13.23kmph 8) 0.01km - 1(3:12/km) 156/156bpm [499b/km] 18.77/12.19kmph Add a comment
Swim: 600m / 24x25m rounding up after workout
100m float 5x100m, 3IM, 2w/paddles buoy 1) 0.1km - 2:05(20:47/km) 2) 0km - 4(0/km) 3) 0.1km - 2:07(21:07/km) 24cal 28/rpm 2.84/3.49kmph 4) 0.1km - 1:55(19:13/km) 20cal 29/rpm 3.12/3.44kmph 5) 0.1km - 1:58(19:39/km) 23cal 27/rpm 3.05/3.96kmph 6) 0.1km - 1:54(19:02/km) 20cal 28/rpm 3.15/3.27kmph 7) 0.1km - 1:58(19:36/km) 23cal 29/rpm 3.06/4.21kmph Add a comment
Swim: 2.4K/ 96x25m @EO
200m WU 5x (200,100,100) 200m CD 1) 0.2km - 4:28(22:22/km) 40cal 27/rpm 2.68/2.89kmph 2) 0.2km - 4:07(20:36/km) 40cal 28/rpm 2.91/3.48kmph 3) 0km - 8(0/km) 4) 0.1km - 1:51(18:30/km) 20cal 29/rpm 3.24/3.44kmph 5) 0km - 6(0/km) 6) 0.1km - 1:54(18:57/km) 20cal 28/rpm 3.16/3.41kmph 7) 0km - 11(0/km) 8) 0.2km - 4:03(20:17/km) 40cal 28/rpm 2.96/3.14kmph 9) 0.1km - 2:00(19:58/km) 20cal 27/rpm 3.01/3.45kmph 10) 0km - 8(0/km) 11) 0.1km - 1:52(18:43/km) 20cal 29/rpm 3.2/3.56kmph 12) 0km - 8(0/km) 13) 0.2km - 4:19(21:34/km) 40cal 28/rpm 2.78/2.98kmph 14) 0.1km - 2:03(20:32/km) 20cal 27/rpm 2.92/3.51kmph 15) 0km - 6(0/km) 16) 0.1km - 1:51(18:34/km) 20cal 29/rpm 3.23/3.54kmph 17) 0km - 6(0/km) 18) 0.2km - 4:22(21:51/km) 40cal 29/rpm 2.75/2.97kmph 19) 0km - 5(0/km) 20) 0.1km - 1:54(19:00/km) 20cal 29/rpm 3.16/3.43kmph 21) 0km - 7(0/km) 22) 0.1km - 1:55(19:07/km) 20cal 29/rpm 3.14/3.54kmph 23) 0km - 6(0/km) 24) 0.2km - 4:21(21:47/km) 40cal 29/rpm 2.75/3.06kmph 25) 0.1km - 2:03(20:30/km) 20cal 28/rpm 2.93/3.63kmph 26) 0km - 5(0/km) 27) 0.1km - 1:54(18:57/km) 20cal 30/rpm 3.17/3.46kmph 28) 0km - 7(0/km) 29) 0.2km - 4:33(22:47/km) 40cal 29/rpm 2.63/2.78kmph 30) 0km - 7(0/km) 31) 0km - 11(0/km) Add a comment
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Run DTC track sesh - 200m tag relays
Breezy, warm, hard work, tough to get across the track in time to take the next lap from Samantha Vincent 4 laps warm up, 14/15 x 200m reps best time 40s 1) 1km - 5:29(5:29/km) 117/126bpm [641b/km] 57cal 10.95/11.89kmph 2) 0.98km - 4:26(4:30/km) 128/147bpm [577b/km] 52cal 13.31/21.8kmph 3) 0.01km - 4(8:20/km) 141/147bpm [1174b/km] 1cal 7.2/18.85kmph 4) 0.23km - 44(3:11/km) 143/154bpm [454b/km] 10cal 18.89/19.89kmph 5) 0.23km - 47(3:29/km) 145/151bpm [505b/km] 10cal 17.24/19.82kmph 6) 0.23km - 43(3:09/km) 151/160bpm [476b/km] 10cal 19.02/21.26kmph 7) 0.24km - 44(3:03/km) 156/165bpm [475b/km] 11cal 19.72/21.66kmph 8) 0.23km - 53(3:53/km) 152/166bpm [591b/km] 13cal 15.42/21.6kmph 9) 0.22km - 42(3:10/km) 137/157bpm [434b/km] 8cal 18.95/21.3kmph 10) 0.21km - 44(3:28/km) 157/164bpm [543b/km] 11cal 17.33/19.58kmph 11) 0.22km - 43(3:17/km) 151/163bpm [496b/km] 10cal 18.27/19.62kmph 12) 0.2km - 43(3:34/km) 149/160bpm [531b/km] 10cal 16.82/17.9kmph 13) 0.22km - 41(3:10/km) 152/164bpm [482b/km] 10cal 18.93/20.93kmph 14) 0.22km - 40(3:07/km) 154/164bpm [481b/km] 9cal 19.21/21.1kmph 15) 0.22km - 41(3:08/km) 145/163bpm [454b/km] 8cal 19.14/21.06kmph 16) 0.21km - 42(3:25/km) 157/164bpm [535b/km] 10cal 17.6/20.39kmph 17) 0.29km - 1:18(4:29/km) 153/163bpm [685b/km] 19cal 13.41/19.75kmph 18) 0.01km - 1(2:35/km) 162/162bpm [419b/km] 23.21/18.48kmph Add a comment
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Bike: Eton Dorny laps x4 - i then was told to leave 🤣
Very breezy out - bike HR interval efforts surprisinly all the (4) gates for Dorney Lake were open so i went in. Big crosswind but at least no one elese there... 1) 1.23km - 3:00(2:26/km) 98/115bpm [238b/km] 27cal 83/99rpm 171/314W 24.66/36.24kmph 2) 1.66km - 3:00(1:48/km) 116/122bpm [210b/km] 37cal 80/87rpm 192/283W 33.2/35.57kmph 3) 1.67km - 3:00(1:48/km) 119/123bpm [214b/km] 38cal 84/92rpm 191/256W 33.39/36.35kmph 4) 1.57km - 3:00(1:55/km) 113/120bpm [216b/km] 32cal 83/94rpm 158/215W 31.38/34.33kmph 5) 1.11km - 2:00(1:48/km) 127/140bpm [229b/km] 30cal 86/116rpm 261/650W 33.27/41.65kmph 6) 1.59km - 3:00(1:53/km) 116/130bpm [219b/km] 32cal 82/94rpm 164/473W 31.74/36.28kmph 7) 1.19km - 2:00(1:41/km) 134/141bpm [226b/km] 31cal 82/107rpm 260/557W 35.58/40.71kmph 8) 1.52km - 3:00(1:58/km) 120/138bpm [237b/km] 31cal 78/92rpm 158/274W 30.39/36.85kmph 9) 1.05km - 2:00(1:54/km) 128/137bpm [243b/km] 27cal 82/103rpm 232/538W 31.58/37.18kmph 10) 1.48km - 3:00(2:02/km) 116/130bpm [235b/km] 29cal 80/102rpm 150/292W 29.6/36.08kmph 11) 1.14km - 2:00(1:45/km) 133/140bpm [233b/km] 32cal 92/102rpm 250/482W 34.29/35.67kmph 12) 1.4km - 3:00(2:09/km) 116/139bpm [249b/km] 26cal 80/96rpm 137/244W 27.96/33.83kmph 13) 2.59km - 5:00(1:56/km) 132/140bpm [255b/km] 67cal 87/113rpm 210/401W 31.11/37.25kmph 14) 2.03km - 3:30(1:44/km) 136/140bpm [235b/km] 50cal 90/111rpm 221/514W 34.72/39.4kmph 15) 0.74km - 1:30(2:02/km) 120/132bpm [244b/km] 14cal 78/88rpm 149/219W 29.5/35.04kmph 16) 2.06km - 3:30(1:42/km) 140/145bpm [238b/km] 56cal 91/110rpm 246/572W 35.31/41.58kmph 17) 0.76km - 1:30(1:58/km) 126/142bpm [249b/km] 15cal 81/93rpm 157/269W 30.38/36.04kmph 18) 2.06km - 3:30(1:42/km) 136/143bpm [231b/km] 53cal 87/110rpm 236/775W 35.27/44.44kmph 19) 0.8km - 1:30(1:53/km) 129/142bpm [243b/km] 15cal 76/85rpm 152/224W 31.87/34.87kmph 20) 4.62km - 8:00(1:44/km) 136/152bpm [236b/km] 117cal 86/108rpm 226/522W 34.64/39.94kmph 21) 5km - 9:04(1:49/km) 128/146bpm [232b/km] 105cal 86/100rpm 180/342W 33.08/37.52kmph 22) 5km - 10:41(2:08/km) 131/147bpm [280b/km] 119cal 78/120rpm 206/791W 28.08/43.6kmph 23) 5km - 8:29(1:42/km) 141/147bpm [239b/km] 120cal 89/105rpm 215/590W 35.39/40.58kmph 24) 1.62km - 3:02(1:53/km) 141/146bpm [265b/km] 39cal 78/118rpm 202/655W 31.93/40.08kmph Add a comment
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OW Swim - 1 lap of LL
Very quiet bit nice, better opening times for me Have to use tow float now Water 22c? 1) 0.5km - 12:09(24:18/km) 120/133bpm [2915b/km] 130cal 30/34rpm 2.47/9.44kmph 2) 0.34km - 9:08(26:36/km) 123/129bpm [3272b/km] 98cal 31/40rpm 2.25/3.32kmph Add a comment
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Bike: Guildford O&B - at least its 🌞
Breezy and every fricking red lighht in Woking - there are a lot!!! 1) 5km - 9:07(1:49/km) 124/143bpm [226b/km] 122cal 83/103rpm 215/471W 32.88/39.03kmph 2) 5km - 9:52(1:58/km) 135/151bpm [266b/km] 141cal 83/115rpm 239/691W 30.43/41.45kmph 3) 5km - 9:28(1:54/km) 136/150bpm [258b/km] 121cal 80/99rpm 204/469W 31.67/47.87kmph 4) 5km - 9:31(1:54/km) 133/144bpm [253b/km] 120cal 81/107rpm 200/474W 31.52/43.13kmph 5) 5km - 9:56(1:59/km) 135/150bpm [268b/km] 130cal 79/105rpm 213/359W 30.18/44.58kmph 6) 5km - 8:49(1:46/km) 132/147bpm [233b/km] 113cal 82/112rpm 203/806W 34.01/43.1kmph 7) 5km - 9:31(1:54/km) 135/150bpm [257b/km] 121cal 79/99rpm 221/475W 31.55/40.47kmph 8) 5km - 9:52(1:58/km) 133/151bpm [263b/km] 128cal 81/118rpm 224/587W 30.39/48.17kmph 9) 5km - 9:27(1:53/km) 128/154bpm [242b/km] 103cal 75/114rpm 199/606W 31.74/43.74kmph 10) 5km - 8:58(1:48/km) 137/144bpm [246b/km] 118cal 83/104rpm 206/624W 33.43/43.16kmph 11) 0.51km - 56(1:50/km) 133/141bpm [243b/km] 9cal 91/116rpm 222/448W 32.79/39.81kmph Add a comment
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1Bike: Windsor Castle TT Loop
Headwind then tailwind Too much traffic holding me up through Windsor Castle and cars through Winsdor roadworks are slower than me so not good enough draft effect... pushed hard when in clear air ) 5km - 8:20(1:40/km) 129/140bpm [215b/km] 84cal 89/105rpm 159/395W 35.97/42.96kmph 2) 5km - 8:32(1:42/km) 136/143bpm [232b/km] 83cal 89/127rpm 158/546W 35.13/41.62kmph 3) 5km - 8:53(1:47/km) 138/153bpm [245b/km] 77cal 87/131rpm 165/770W 33.74/43.87kmph 4) 5km - 7:32(1:30/km) 144/149bpm [217b/km] 80cal 94/118rpm 173/520W 39.81/47.26kmph 5) 2.03km - 3:30(1:43/km) 144/154bpm [248b/km] 35cal 90/140rpm 214/806W 34.8/47.53kmph Add a comment
Run: Staines Bridge to Albert Bridge O&B
Trail run, / foundation run breezy... GPS is a bit vague - looks like i ran in the river but i did not! Wath refused to sync - maybe its dying... i don;t want a new one just yet.... hmmm 1) 1km - 6:02(6:02/km) 119/130bpm [718b/km] 63cal 9.95/11.29kmph 2) 0.71km - 3:58(5:35/km) 125/128bpm [699b/km] 47cal 10.74/11.12kmph 3) 1km - 5:44(5:44/km) 126/133bpm [722b/km] 67cal 10.47/12.39kmph 4) 1km - 5:18(5:18/km) 133/139bpm [706b/km] 65cal 11.31/11.76kmph 5) 0.75km - 3:58(5:15/km) 135/137bpm [709b/km] 49cal 11.42/12.36kmph 6) 1km - 5:07(5:07/km) 137/141bpm [700b/km] 64cal 11.74/12.02kmph 7) 1km - 5:25(5:25/km) 136/140bpm [737b/km] 68cal 11.07/11.82kmph 8) 1km - 5:28(5:28/km) 137/141bpm [750b/km] 69cal 10.97/11.72kmph 9) 1km - 5:08(5:08/km) 142/145bpm [728b/km] 68cal 11.7/13kmph 10) 1km - 5:18(5:18/km) 136/143bpm [721b/km] 62cal 11.32/12.7kmph 11) 0.71km - 3:34(5:03/km) 140/146bpm [706b/km] 46cal 11.89/12.46kmph 12) 1km - 5:39(5:39/km) 136/146bpm [767b/km] 66cal 10.63/12.39kmph 13) 1km - 5:21(5:21/km) 137/141bpm [733b/km] 66cal 11.22/12.5kmph 14) 1km - 5:11(5:11/km) 138/142bpm [716b/km] 63cal 11.57/12.56kmph 15) 1km - 5:22(5:22/km) 138/144bpm [740b/km] 66cal 11.19/12.5kmph 16) 1km - 5:20(5:20/km) 141/149bpm [752b/km] 68cal 11.25/12.36kmph 17) 0.52km - 3:08(5:59/km) 136/140bpm [814b/km] 32cal 10.02/12.73kmph 18) 0.9km - 5:00(5:32/km) 137/140bpm [759b/km] 53cal 10.83/12.87kmph 19) 1km - 6:01(6:01/km) 139/144bpm [837b/km] 66cal 9.97/12.29kmph 20) 0.04km - 13(4:58/km) 141/142bpm [700b/km] 2cal 12.09/11.02kmph Add a comment
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1) 0km - 50:00(0/km) 63/95bpm [INFb/km] 102cal
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Sun 14th Jul
Jul 14
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Mon 15th Jul
Jul 15
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Tue 16th Jul
Jul 16
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Wed 17th Jul
Jul 17
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Thu 18th Jul
Jul 18
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Fri 19th Jul
Jul 19
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Sat 20th Jul
Jul 20
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1) 1km - 6:39(6:39/km) 119/132bpm [792b/km] 70cal 9.02/11.62kmph
2) 1km - 6:15(6:15/km) 130/142bpm [813b/km] 75cal 9.6/11.05kmph 3) 1km - 7:52(7:52/km) 126/145bpm [992b/km] 84cal 7.62/11.05kmph 4) 1km - 5:15(5:15/km) 139/155bpm [731b/km] 66cal 11.42/15.52kmph 5) 1km - 5:23(5:23/km) 141/149bpm [760b/km] 71cal 11.13/11.76kmph 6) 0.36km - 1:47(5:00/km) 146/149bpm [729b/km] 24cal 12.02/12.33kmph Add a comment
1) 5km - 12:26(2:29/km) 102/132bpm [254b/km] 80cal 65/123rpm 149/841W 24.12/52kmph
2) 5km - 12:43(2:33/km) 102/131bpm [259b/km] 73cal 61/175rpm 126/690W 23.59/39.67kmph 3) 5km - 10:15(2:03/km) 103/132bpm [211b/km] 56cal 68/143rpm 134/603W 29.28/46.19kmph 4) 5km - 12:12(2:26/km) 108/139bpm [263b/km] 73cal 65/141rpm 147/536W 24.6/45.38kmph 5) 3.02km - 8:13(2:43/km) 101/119bpm [275b/km] 34cal 56/121rpm 123/469W 22.03/36.11kmph Add a comment
1) 0.5km - 10:36(21:12/km) 129/135bpm [2735b/km] 126cal 31/35rpm 2.83/3.76kmph
2) 0.23km - 4:49(20:57/km) 130/134bpm [2723b/km] 56cal 31/39rpm 2.87/3.78kmph Add a comment
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1) 0km - 1:01:06(0/km) 69/109bpm [INFb/km] 170cal
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Bike hill reps: 8xTite hill
will try harder next time... only pushed the last one seems i'm way off my PR... 1) 5km - 10:45(2:09/km) 123/148bpm [264b/km] 141cal 82/107rpm 206/412W 27.91/37.62kmph 2) 5km - 11:44(2:21/km) 125/154bpm [293b/km] 146cal 78/113rpm 234/465W 25.56/49.91kmph 3) 5km - 11:35(2:19/km) 125/151bpm [290b/km] 138cal 79/118rpm 230/410W 25.89/51.19kmph 4) 5km - 11:18(2:16/km) 125/154bpm [282b/km] 126cal 76/104rpm 208/464W 26.55/53.34kmph 5) 5km - 11:44(2:21/km) 132/157bpm [310b/km] 146cal 72/105rpm 227/569W 25.57/51.7kmph 6) 3.6km - 6:11(1:43/km) 134/153bpm [230b/km] 82cal 86/117rpm 219/722W 34.98/45.28kmph Add a comment
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1) 1km - 4:24(4:24/km) 137/143bpm [603b/km] 56cal 13.64/14.08kmph
2) 1km - 4:24(4:24/km) 147/151bpm [646b/km] 60cal 13.66/14.08kmph 3) 1km - 4:32(4:32/km) 150/153bpm [679b/km] 63cal 13.24/13.71kmph 4) 1km - 4:36(4:36/km) 151/154bpm [696b/km] 65cal 13.02/13.57kmph 5) 1km - 4:35(4:35/km) 153/156bpm [700b/km] 65cal 13.11/13.87kmph 6) 1km - 4:42(4:42/km) 156/159bpm [732b/km] 69cal 12.79/13.5kmph 7) 1km - 4:48(4:48/km) 157/162bpm [754b/km] 71cal 12.49/13.54kmph 8) 0.5km - 2:37(5:12/km) 153/160bpm [796b/km] 37cal 11.54/11.92kmph 9) 0.04km - 22(9:10/km) 145/149bpm [1329b/km] 5cal 6.54/11.32kmph Add a comment
Swim: 900m/36x25m @EO - extra bit after workout
100m float n fins 100m paddles 500m w/3 IM 100m float n fins 100m paddle 1) 0km - 2(0/km) 2) 0km - 7(0/km) 3) 0km - 2(0/km) 4) 0km - 3(0/km) 5) 0.1km - 1(12/km) 6) 0km - 2(0/km) 7) 0.1km - 2:03(20:31/km) 20cal 27/rpm 2.92/3.23kmph 8) 0.1km - 2:02(20:21/km) 22cal 28/rpm 2.95/4.01kmph 9) 0.1km - 1:58(19:38/km) 20cal 27/rpm 3.06/3.27kmph 10) 0.1km - 1:59(19:51/km) 23cal 29/rpm 3.02/4.28kmph 11) 0.1km - 1:59(19:48/km) 20cal 27/rpm 3.03/3.11kmph 12) 0.1km - 2:03(20:29/km) 23cal 27/rpm 2.93/3.97kmph 13) 0.1km - 2:00(20:05/km) 23cal 14) 0km - 1(0/km) 15) 0.1km - 2:00(20:04/km) 20cal 27/rpm 2.99/3.35kmph Add a comment
Swim: 2.1k/84x25m @EO
CSS 10x100m 10x50m 30s rest between efforts 200m WU, CD, between 100 -50m Did extra 100m but it didn’t record - user error 1) 0.2km - 4:21(21:44/km) 40cal 27/rpm 2.76/2.93kmph 2) 0.1km - 1:58(19:42/km) 20cal 27/rpm 3.05/3.5kmph 3) 0km - 31(0/km) 4) 0.1km - 1:56(19:21/km) 20cal 28/rpm 3.1/3.49kmph 5) 0km - 31(0/km) 6) 0.1km - 1:58(19:41/km) 20cal 28/rpm 3.05/3.52kmph 7) 0km - 31(0/km) 8) 0.1km - 1:48(17:59/km) 20cal 29/rpm 3.34/3.6kmph 9) 0km - 30(0/km) 10) 0.1km - 1:47(17:51/km) 20cal 30/rpm 3.36/3.69kmph 11) 0km - 31(0/km) 12) 0.1km - 1:48(18:02/km) 20cal 30/rpm 3.33/3.65kmph 13) 0km - 31(0/km) 14) 0.1km - 1:48(17:58/km) 20cal 29/rpm 3.34/3.64kmph 15) 0km - 30(0/km) 16) 0.1km - 1:45(17:32/km) 20cal 31/rpm 3.42/3.73kmph 17) 0km - 31(0/km) 18) 0.1km - 1:42(17:02/km) 20cal 31/rpm 3.52/3.95kmph 19) 0km - 31(0/km) 20) 0.1km - 1:48(17:58/km) 20cal 30/rpm 3.34/3.68kmph 21) 0km - 0(0/km) 22) 0.2km - 3:59(19:53/km) 40cal 27/rpm 3.02/3.27kmph 23) 0km - 15(0/km) 24) 0.05km - 59(19:49/km) 10cal 28/rpm 3.03/3.33kmph 25) 0km - 30(0/km) 26) 0.05km - 51(16:50/km) 10cal 30/rpm 3.56/3.58kmph 27) 0km - 30(0/km) 28) 0.05km - 52(17:23/km) 10cal 29/rpm 3.45/3.83kmph 29) 0km - 31(0/km) 30) 0.05km - 51(16:59/km) 10cal 28/rpm 3.54/3.55kmph 31) 0km - 31(0/km) 32) 0.05km - 49(16:27/km) 10cal 28/rpm 3.65/3.72kmph 33) 0km - 30(0/km) 34) 0.05km - 53(17:33/km) 10cal 30/rpm 3.42/3.84kmph 35) 0km - 30(0/km) 36) 0.05km - 52(17:26/km) 10cal 30/rpm 3.44/3.79kmph 37) 0km - 31(0/km) 38) 0.05km - 51(16:56/km) 10cal 28/rpm 3.55/3.69kmph 39) 0km - 30(0/km) 40) 0.05km - 54(17:52/km) 10cal 29/rpm 3.36/3.74kmph 41) 0km - 30(0/km) 42) 0.05km - 53(17:31/km) 10cal 30/rpm 3.43/3.83kmph 43) 0km - 14(0/km) 44) 0km - 17(0/km) 45) 0.2km - 4:32(22:41/km) 40cal 28/rpm 2.65/2.79kmph 46) 0km - 29(0/km) 47) 0km - 2(0/km) 48) 0km - 10(0/km) Add a comment
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Run: DTC track sesh in the ☀️
Warm! Warm up 4 laps 9x400, w/~90s rest ( same time as one lap) Forgot to stop watch twice… don’t believe Walked CD lap not recorded 1) 1km - 4:26(4:26/km) 127/141bpm [562b/km] 51cal 13.55/14.51kmph 2) 0.31km - 1:22(4:22/km) 139/142bpm [607b/km] 17cal 13.73/14.48kmph 3) 0.39km - 1:42(4:23/km) 139/147bpm [609b/km] 22cal 13.69/15.55kmph 4) 0km - 3(14:43/km) 120/137bpm [1766b/km] 4.08/5.37kmph 5) 0.43km - 1:31(3:29/km) 137/153bpm [478b/km] 17cal 17.21/18.17kmph 6) 0.46km - 2:38(5:40/km) 128/155bpm [726b/km] 27cal 10.58/17.97kmph 7) 0.45km - 1:34(3:30/km) 140/159bpm [490b/km] 19cal 17.16/17.9kmph 8) 0.44km - 1:32(3:31/km) 144/163bpm [506b/km] 19cal 17.08/17.87kmph 9) 0.45km - 1:32(3:26/km) 147/164bpm [505b/km] 19cal 17.47/18.37kmph 10) 0.45km - 2:15(5:02/km) 147/162bpm [739b/km] 29cal 11.93/18.34kmph 11) 0.45km - 1:32(3:25/km) 145/162bpm [496b/km] 19cal 17.53/18kmph 12) 0.45km - 1:31(3:23/km) 149/167bpm [504b/km] 20cal 17.73/19.01kmph 13) 0.44km - 1:31(3:25/km) 150/167bpm [512b/km] 19cal 17.58/18.24kmph 14) 0.01km - 2(3:36/km) 166/166bpm [599b/km] 16.63/17.87kmph Add a comment
Bike: Maidenhead TT (easy/aerobic) O&B - wet roads
aero positioning practice Slight breeze but roads really wet in places... Pushed hard atthe end - supposed cool down bit... 1) 1.41km - 3:00(2:08/km) 104/118bpm [221b/km] 18cal 83/105rpm 104/217W 28.2/33.69kmph 2) 1.47km - 3:00(2:02/km) 112/117bpm [228b/km] 22cal 84/107rpm 116/311W 29.41/34.56kmph 3) 1.6km - 3:00(1:52/km) 120/123bpm [225b/km] 22cal 90/97rpm 105/184W 32.02/33.99kmph 4) 1.53km - 3:00(1:58/km) 112/118bpm [220b/km] 17cal 88/114rpm 84/169W 30.6/33.12kmph 5) 1.17km - 2:00(1:43/km) 123/128bpm [210b/km] 16cal 92/102rpm 120/234W 35.08/37.72kmph 6) 1.48km - 3:00(2:01/km) 124/132bpm [251b/km] 22cal 93/115rpm 111/274W 29.66/34.4kmph 7) 1.17km - 2:00(1:43/km) 116/130bpm [199b/km] 14cal 86/111rpm 132/312W 35.04/41.28kmph 8) 1.46km - 3:00(2:03/km) 117/128bpm [240b/km] 19cal 86/125rpm 103/315W 29.21/32.58kmph 9) 1.23km - 2:00(1:38/km) 134/142bpm [218b/km] 23cal 97/107rpm 177/282W 36.8/39.6kmph 10) 1.59km - 3:00(1:53/km) 126/141bpm [237b/km] 23cal 87/131rpm 114/236W 31.84/36.51kmph 11) 1.3km - 2:00(1:32/km) 133/138bpm [204b/km] 19cal 96/105rpm 144/244W 39.04/42.29kmph 12) 1.68km - 3:00(1:47/km) 125/135bpm [223b/km] 21cal 94/106rpm 99/196W 33.57/36.45kmph 13) 2.97km - 5:00(1:41/km) 133/143bpm [224b/km] 48cal 93/117rpm 167/350W 35.61/42.43kmph 14) 2.31km - 3:30(1:31/km) 137/144bpm [208b/km] 34cal 98/113rpm 155/321W 39.54/45.78kmph 15) 0.84km - 1:30(1:47/km) 127/141bpm [226b/km] 8cal 90/154rpm 87/150W 33.68/38.93kmph 16) 2.34km - 3:30(1:30/km) 137/142bpm [205b/km] 34cal 99/103rpm 141/272W 40.16/42.12kmph 17) 0.89km - 1:30(1:42/km) 126/137bpm [214b/km] 9cal 88/113rpm 101/204W 35.41/39.77kmph 18) 2.22km - 3:30(1:34/km) 136/145bpm [214b/km] 32cal 94/120rpm 156/319W 38.12/46.99kmph 19) 0.75km - 1:30(1:59/km) 127/132bpm [253b/km] 10cal 83/105rpm 122/246W 30.12/38.02kmph 20) 4.47km - 8:00(1:47/km) 132/151bpm [236b/km] 67cal 90/144rpm 139/698W 33.52/48.97kmph 21) 5km - 7:47(1:33/km) 139/146bpm [216b/km] 80cal 94/108rpm 157/330W 38.54/43.1kmph 22) 0.9km - 1:42(1:53/km) 135/142bpm [255b/km] 15cal 87/152rpm 188/640W 31.73/41.82kmph Add a comment
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OW Swim - 2 and a bit laps of LL
Nice warm water Should be 1.9k: 2x750m plus 400m 1) 0.5km - 12:16(24:31/km) 121/127bpm [2967b/km] 136cal 29/34rpm 2.45/7.54kmph 2) 0.5km - 12:24(24:48/km) 122/128bpm [3025b/km] 129cal 29/35rpm 2.42/3.66kmph 3) 0.5km - 13:42(27:24/km) 119/126bpm [3261b/km] 121cal 29/39rpm 2.19/7.76kmph 4) 0.1km - 2:58(29:23/km) 126/129bpm [3703b/km] 30cal 31/41rpm 2.04/2.83kmph Add a comment
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Bike: Richmond Park lap
slightly lost in Kingston as usual... nice out, fun round RP chasing and being drafted... 1) 5km - 9:16(1:51/km) 124/133bpm [230b/km] 116cal 84/104rpm 199/426W 32.37/39.57kmph 2) 5km - 8:35(1:43/km) 133/138bpm [228b/km] 117cal 84/103rpm 220/395W 34.98/45.68kmph 3) 5km - 8:48(1:46/km) 137/146bpm [241b/km] 124cal 85/107rpm 222/704W 34.11/41.42kmph 4) 5km - 9:50(1:58/km) 131/143bpm [258b/km] 111cal 84/114rpm 204/610W 30.52/41.15kmph 5) 5km - 9:23(1:53/km) 141/152bpm [264b/km] 140cal 80/108rpm 242/668W 32/58.58kmph 6) 5km - 9:45(1:57/km) 142/157bpm [277b/km] 132cal 80/101rpm 221/480W 30.77/47.1kmph 7) 5km - 10:38(2:08/km) 124/150bpm [264b/km] 109cal 75/109rpm 207/824W 28.21/45.92kmph 8) 5km - 8:49(1:46/km) 136/145bpm [240b/km] 120cal 86/105rpm 214/657W 34.01/37.29kmph 9) 5km - 8:54(1:47/km) 138/149bpm [246b/km] 115cal 85/118rpm 228/584W 33.71/42.59kmph 10) 5km - 9:20(1:52/km) 138/149bpm [258b/km] 122cal 81/105rpm 217/734W 32.14/44.34kmph 11) 2.69km - 4:29(1:40/km) 142/149bpm [236b/km] 61cal 88/104rpm 216/374W 36.06/39.33kmph Add a comment
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Bike: Windy Windsor Castle TT loop
slightly extended - from differ carpark/start point tail wind out i think, but big headwind return So many roadworks... wish they would finish Albert Road warm - Garmin recorded 36C 1) 5km - 8:33(1:43/km) 130/145bpm [222b/km] 77cal 92/117rpm 149/399W 35.06/46.39kmph 2) 5km - 8:20(1:40/km) 145/150bpm [242b/km] 79cal 91/142rpm 158/510W 36.01/44.14kmph 3) 5km - 8:44(1:45/km) 149/160bpm [260b/km] 83cal 91/128rpm 164/553W 34.38/45.95kmph 4) 5km - 8:08(1:38/km) 150/157bpm [244b/km] 80cal 93/120rpm 150/299W 36.87/41.55kmph 5) 2.34km - 4:39(1:59/km) 146/154bpm [289b/km] 40cal 90/116rpm 165/598W 30.28/39.33kmph Add a comment
Run: Sheperton Lock look again - rather warm
lovely along the Thames... follwed HR targets z2 with 2x10@z4 + 1x6 min why am i slower thank last time? Hot n sunny lost loads of liquid! 1) 1km - 5:25(5:25/km) 120/127bpm [651b/km] 60cal 11.06/12.5kmph 2) 1km - 5:26(5:26/km) 128/136bpm [695b/km] 66cal 11.06/11.42kmph 3) 0.8km - 4:09(5:10/km) 135/139bpm [697b/km] 53cal 11.62/12.33kmph 4) 1km - 5:11(5:11/km) 135/139bpm [700b/km] 67cal 11.57/12.06kmph 5) 1km - 5:20(5:20/km) 135/139bpm [720b/km] 69cal 11.24/12.26kmph 6) 1km - 5:21(5:21/km) 136/141bpm [727b/km] 69cal 11.22/12.87kmph 7) 0.81km - 4:08(5:05/km) 135/141bpm [686b/km] 51cal 11.8/12.73kmph 8) 1km - 5:12(5:12/km) 143/149bpm [743b/km] 70cal 11.55/13kmph 9) 0.98km - 4:48(4:54/km) 146/152bpm [715b/km] 66cal 12.25/12.87kmph 10) 1km - 5:39(5:39/km) 139/148bpm [784b/km] 72cal 10.63/12.29kmph 11) 0.76km - 4:21(5:44/km) 139/142bpm [798b/km] 55cal 10.45/11.32kmph 12) 1km - 5:11(5:11/km) 146/151bpm [756b/km] 71cal 11.58/13.1kmph 13) 0.94km - 4:49(5:08/km) 146/150bpm [750b/km] 66cal 11.69/12.12kmph 14) 1km - 6:01(6:01/km) 138/149bpm [831b/km] 72cal 9.96/11.15kmph 15) 1km - 5:36(5:36/km) 137/142bpm [767b/km] 61cal 10.71/11.79kmph 16) 1km - 5:41(5:41/km) 140/143bpm [795b/km] 69cal 10.57/10.98kmph 17) 0.48km - 2:42(5:36/km) 142/146bpm [796b/km] 33cal 10.7/10.95kmph 18) 1km - 5:08(5:08/km) 148/153bpm [759b/km] 71cal 11.7/12.19kmph 19) 0.17km - 52(5:00/km) 153/156bpm [764b/km] 12cal 12.01/11.96kmph 20) 0.57km - 3:28(6:07/km) 140/156bpm [856b/km] 39cal 9.81/11.76kmph Add a comment
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1) 0km - 47:15(0/km) 60/80bpm [INFb/km] 87cal
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Sun 21st Jul
Jul 21
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Mon 22nd Jul
Jul 22
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Tue 23rd Jul
Jul 23
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Wed 24th Jul
Jul 24
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Thu 25th Jul
Jul 25
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Fri 26th Jul
Jul 26
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Sat 27th Jul
Jul 27
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1) 1km - 4:38(4:38/km) 145/152bpm [673b/km] 63cal 12.93/14.24kmph
2) 1km - 4:49(4:49/km) 154/160bpm [742b/km] 71cal 12.46/13.1kmph 3) 1km - 5:01(5:01/km) 156/164bpm [782b/km] 75cal 11.96/14.64kmph 4) 1km - 4:35(4:35/km) 158/164bpm [724b/km] 70cal 13.09/13.6kmph 5) 1km - 4:31(4:31/km) 161/164bpm [727b/km] 72cal 13.28/13.98kmph 6) 0.37km - 1:38(4:25/km) 165/169bpm [728b/km] 27cal 13.59/13.77kmph Add a comment
1) 5km - 8:12(1:38/km) 149/155bpm [245b/km] 94cal 88/130rpm 181/426W 36.56/53.88kmph
2) 5km - 8:39(1:44/km) 152/157bpm [263b/km] 99cal 86/108rpm 179/449W 34.7/47.63kmph 3) 5km - 7:28(1:30/km) 152/158bpm [227b/km] 76cal 92/114rpm 156/335W 40.18/52.84kmph 4) 5km - 8:18(1:40/km) 152/160bpm [252b/km] 86cal 89/121rpm 166/445W 36.17/49.61kmph 5) 3.12km - 4:53(1:34/km) 152/158bpm [238b/km] 50cal 88/112rpm 168/410W 38.31/51.8kmph Add a comment
1) 0.5km - 9:34(19:08/km) 134/140bpm [2564b/km] 119cal 33/37rpm 3.14/4.37kmph
2) 0.28km - 5:13(18:54/km) 138/144bpm [2608b/km] 67cal 33/45rpm 3.18/3.75kmph Add a comment
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1) 0km - 55:35(0/km) 66/120bpm [INFb/km] 136cal
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Bike: Bagshot and beyond
Schools out traffic... 4x8min intervals ish... bit of a headwind then a tail wind plus must have had a small draft effect from a lorry that overtook me down Red Road even though i was doing ~60kph Still enjoying this bike. 1) 5km - 11:14(2:15/km) 121/141bpm [272b/km] 139cal 80/105rpm 206/389W 26.69/35.27kmph 2) 2.11km - 3:46(1:47/km) 116/124bpm [207b/km] 39cal 85/101rpm 156/291W 33.63/41.22kmph 3) 4.35km - 8:00(1:50/km) 133/146bpm [245b/km] 118cal 77/103rpm 231/546W 32.63/50.72kmph 4) 0.85km - 1:30(1:45/km) 125/137bpm [219b/km] 16cal 83/99rpm 161/237W 34.17/39.33kmph 5) 4.31km - 8:00(1:51/km) 132/139bpm [245b/km] 110cal 82/107rpm 218/404W 32.32/45.72kmph 6) 0.48km - 1:30(3:08/km) 133/137bpm [417b/km] 19cal 81/96rpm 197/382W 19.14/24.08kmph 7) 4.12km - 8:00(1:56/km) 136/147bpm [264b/km] 119cal 84/114rpm 237/575W 30.92/67.65kmph 8) 1.19km - 1:30(1:16/km) 123/140bpm [155b/km] 12cal 84/101rpm 125/248W 47.54/52.94kmph 9) 4.81km - 8:00(1:40/km) 135/143bpm [224b/km] 110cal 79/110rpm 225/557W 36.1/50.86kmph 10) 0.74km - 1:30(2:01/km) 125/127bpm [252b/km] 16cal 84/94rpm 166/268W 29.72/36.45kmph 11) 5km - 8:31(1:42/km) 134/148bpm [228b/km] 121cal 83/105rpm 224/574W 35.22/48.71kmph 12) 1.45km - 2:29(1:43/km) 121/130bpm [207b/km] 26cal 87/106rpm 185/426W 35.12/42.79kmph 13) 5km - 8:00(1:36/km) 134/144bpm [214b/km] 114cal 82/104rpm 225/713W 37.5/48.07kmph 14) 3.21km - 5:16(1:38/km) 139/146bpm [228b/km] 74cal 84/108rpm 227/728W 36.55/42.56kmph Add a comment
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Run: tempo 7k
meant to be 5k! humid 😓 it tried to rain but gave up 1) 1km - 4:42(4:42/km) 134/142bpm [629b/km] 59cal 12.79/13.23kmph 2) 1km - 4:29(4:29/km) 145/154bpm [650b/km] 61cal 13.38/13.71kmph 3) 1km - 4:32(4:32/km) 151/155bpm [684b/km] 64cal 13.24/14.01kmph 4) 1km - 4:36(4:36/km) 152/156bpm [699b/km] 65cal 13.05/13.67kmph 5) 1km - 4:41(4:41/km) 154/160bpm [722b/km] 68cal 12.8/13.07kmph 6) 1km - 4:40(4:40/km) 156/160bpm [728b/km] 69cal 12.85/13.67kmph 7) 1km - 4:43(4:43/km) 157/161bpm [740b/km] 71cal 12.74/12.9kmph 8) 0.52km - 2:36(5:03/km) 155/160bpm [782b/km] 38cal 11.89/12.83kmph Add a comment
1Bike: M4 / Bray O&B
planned to swim but pool was shut - swapped tommorrows plan to today Microburst intervals x15 + fast CD with tailwind and Albert Road roadworks are finished at last ) 5km - 10:02(2:00/km) 117/138bpm [235b/km] 111cal 83/108rpm 170/438W 29.88/39.97kmph 2) 5km - 9:49(1:58/km) 121/140bpm [238b/km] 112cal 87/121rpm 181/574W 30.54/44.37kmph 3) 5km - 9:57(1:59/km) 125/142bpm [249b/km] 115cal 88/111rpm 183/468W 30.16/39.03kmph 4) 5km - 8:59(1:48/km) 130/148bpm [234b/km] 118cal 86/119rpm 210/674W 33.39/44.41kmph 5) 5km - 8:40(1:44/km) 130/151bpm [225b/km] 106cal 86/116rpm 194/735W 34.61/47.97kmph 6) 5km - 8:32(1:42/km) 134/151bpm [229b/km] 115cal 86/108rpm 209/584W 35.17/46.45kmph 7) 5km - 7:59(1:36/km) 140/152bpm [223b/km] 111cal 90/108rpm 222/533W 37.61/46.39kmph 8) 0.27km - 32(1:58/km) 120/128bpm [237b/km] 6cal 63/91rpm 217/617W 30.38/35.31kmph Add a comment
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Run: DTC track sesh
6 laps easy WU seems I can’t count 3x400m @3k pace? With 1min ish recovery 3x800m ~1min recovery seems I did 5? 🤣 Good but run out of time for any 1200! 2.x laps CD 1) 1km - 4:50(4:50/km) 123/135bpm [594b/km] 53cal 12.42/13.81kmph 2) 1km - 4:50(4:50/km) 127/141bpm [614b/km] 55cal 12.41/13.57kmph 3) 1km - 5:18(5:18/km) 125/135bpm [662b/km] 60cal 11.32/11.76kmph 4) 0.96km - 4:19(4:30/km) 130/147bpm [586b/km] 50cal 13.31/17.87kmph 5) 0.46km - 2:23(5:13/km) 130/152bpm [678b/km] 26cal 11.51/18kmph 6) 0.45km - 1:40(3:40/km) 139/156bpm [510b/km] 20cal 16.35/17.2kmph 7) 0.9km - 3:28(3:51/km) 144/155bpm [554b/km] 45cal 15.58/16.66kmph 8) 0.88km - 3:24(3:52/km) 147/156bpm [568b/km] 45cal 15.52/17.03kmph 9) 0.89km - 3:22(3:46/km) 148/165bpm [558b/km] 44cal 15.91/16.96kmph 10) 0.89km - 3:23(3:49/km) 147/158bpm [562b/km] 43cal 15.69/16.89kmph 11) 0.98km - 5:06(5:11/km) 135/156bpm [701b/km] 58cal 11.56/15.96kmph Add a comment
1) 0km - 32:10(0/km) 67/103bpm [INFb/km] 63cal
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Swim - making up the distance
100m gloat n fins 100 m bk w/ fins 100m br sk 5x100m 3x100 IM, 2x100 w/paddles+bouy 1) 0.1km - 1(8/km) 2) 0km - 2(0/km) 3) 0.1km - 2:14(22:25/km) 24cal 20/rpm 2.68/3.03kmph 4) 0.1km - 2:17(22:49/km) 28cal 37/rpm 2.63/2.84kmph 5) 0.1km - 2:02(20:19/km) 23cal 28/rpm 2.95/3.68kmph 6) 0.1km - 2:02(20:24/km) 20cal 27/rpm 2.94/3.17kmph 7) 0.1km - 2:03(20:28/km) 22cal 29/rpm 2.93/3.75kmph 8) 0.1km - 1:58(19:39/km) 20cal 27/rpm 3.05/3.24kmph 9) 0.1km - 2:02(20:22/km) 22cal 28/rpm 2.94/4.2kmph Add a comment
Swim: CSS 12 x100m
400m easy WU 8x100m, 30s 300m w paddles/bouy 4x100m - i used paddles on one to see... 30s 200m easy My body needed to swim - so sore.. 1) 0.4km - 8:37(21:32/km) 80cal 27/rpm 2.79/3.6kmph 2) 0.1km - 2:09(21:27/km) 20cal 26/rpm 2.8/3.16kmph 3) 0km - 31(0/km) 4) 0.1km - 1:51(18:31/km) 20cal 29/rpm 3.24/3.28kmph 5) 0km - 31(0/km) 6) 0.1km - 1:49(18:09/km) 20cal 29/rpm 3.3/3.86kmph 7) 0km - 30(0/km) 8) 0.1km - 1:49(18:11/km) 20cal 30/rpm 3.3/3.48kmph 9) 0km - 31(0/km) 10) 0.1km - 1:49(18:11/km) 20cal 30/rpm 3.3/3.54kmph 11) 0km - 31(0/km) 12) 0.1km - 1:50(18:22/km) 20cal 29/rpm 3.27/3.46kmph 13) 0km - 31(0/km) 14) 0.1km - 1:54(18:56/km) 20cal 30/rpm 3.17/3.38kmph 15) 0km - 30(0/km) 16) 0.1km - 1:53(18:55/km) 20cal 30/rpm 3.17/3.33kmph 17) 0km - 31(0/km) 18) 0.3km - 6:17(20:57/km) 60cal 27/rpm 2.86/3.02kmph 19) 0km - 7(0/km) 20) 0.1km - 1:54(19:04/km) 20cal 30/rpm 3.15/3.33kmph 21) 0km - 31(0/km) 22) 0.1km - 1:47(17:51/km) 20cal 29/rpm 3.36/3.55kmph 23) 0km - 31(0/km) 24) 0.1km - 1:53(18:52/km) 20cal 30/rpm 3.18/3.27kmph 25) 0km - 31(0/km) 26) 0.1km - 1:53(18:50/km) 20cal 31/rpm 3.19/3.37kmph 27) 0km - 31(0/km) 28) 0.3km - 7:13(24:02/km) 60cal 28/rpm 2.49/2.69kmph 29) 0km - 9(0/km) 30) 0km - 9(0/km) Add a comment
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OW Swim - 2 laps at LL
Had lake to myself at first! 1500m… 250m easy, 1k alt 1min power, 1 min easy 250m easy Goggles leaking a lot at first Not raining in the lake 😂 1) 0.5km - 12:53(25:46/km) 116/127bpm [2990b/km] 131cal 28/36rpm 2.33/3.69kmph 2) 0.5km - 11:36(23:12/km) 125/137bpm [2900b/km] 131cal 31/42rpm 2.59/3.83kmph 3) 0.41km - 9:53(24:11/km) 127/137bpm [3071b/km] 107cal 31/41rpm 2.48/3.54kmph Add a comment
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Bike: WGP - Ascot - Chobham - Staines - windy & drizzle - got to be back by 8am
Big headwind and drizzle uphill in Windsor New road surface down Longcorss - nice Pushed last 4-5k with someone drafting me Wow 3yrs since i last did that exact route but its a nice one. -- myWindsock.com Report -- Weather Impact: 2.4% Headwind: 49% @ 4-6.9m/s Longest Headwind: 20m 30s Air Speed: 33.1km/h Temp: 16.1°C Precip: 0% @ 0 Inch/hr 1) 5km - 9:09(1:50/km) 124/134bpm [227b/km] 115cal 86/111rpm 202/475W 32.81/39.3kmph 2) 5km - 9:12(1:50/km) 132/144bpm [243b/km] 128cal 84/102rpm 213/409W 32.63/37.08kmph 3) 5km - 10:31(2:06/km) 140/152bpm [294b/km] 158cal 83/104rpm 231/434W 28.54/44.98kmph 4) 5km - 9:14(1:51/km) 133/148bpm [245b/km] 118cal 80/99rpm 208/408W 32.52/46.99kmph 5) 5km - 9:19(1:52/km) 131/142bpm [244b/km] 120cal 77/105rpm 207/444W 32.2/46.62kmph 6) 5km - 8:37(1:43/km) 136/145bpm [234b/km] 125cal 77/98rpm 226/505W 34.81/47.2kmph 7) 5km - 8:42(1:44/km) 133/151bpm [232b/km] 114cal 76/99rpm 213/736W 34.46/54.01kmph 8) 5km - 7:48(1:34/km) 143/155bpm [223b/km] 126cal 86/102rpm 250/760W 38.49/48.54kmph 9) 1.09km - 2:06(1:56/km) 142/155bpm [275b/km] 24cal 74/106rpm 197/350W 30.93/41.32kmph Add a comment
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Bike: Egham Hills
Tite Hill again + Callow Hill but Prune Hill down mmmm so fast n twisty V slow through Englefield Green big headwind for most of ride except last bit -- myWindsock.com Report -- Weather Impact: 1.5% Headwind: 52% @ 3.4-7.2m/s Longest Headwind: 16m 58s Air Speed: 31.7km/h Temp: 20.8°C Precip: 0% @ 0 Inch/hr -- END -- 1) 5km - 11:09(2:14/km) 129/152bpm [288b/km] 153cal 76/116rpm 228/687W 26.9/38.19kmph 2) 5km - 9:40(1:56/km) 130/153bpm [251b/km] 126cal 78/102rpm 216/686W 31.05/46.79kmph 3) 5km - 8:11(1:38/km) 138/151bpm [226b/km] 109cal 78/107rpm 212/574W 36.68/64.8kmph 4) 2.07km - 3:32(1:42/km) 142/152bpm [242b/km] 49cal 77/110rpm 237/818W 35.16/44.34kmph Add a comment
Run: The return of Friday hills
3k to Tite Hill, 1 full Hill, 6x2 min reps up the less steep bit (7 in total) new segment obvs... Return a bit fatser sore... hard work but good 1) 1km - 5:27(5:27/km) 121/129bpm [659b/km] 63cal 11.02/11.92kmph 2) 1km - 5:22(5:22/km) 130/135bpm [697b/km] 68cal 11.19/12.87kmph 3) 1km - 5:24(5:24/km) 133/139bpm [719b/km] 69cal 11.1/12.8kmph 4) 1km - 5:56(5:56/km) 135/144bpm [802b/km] 77cal 10.1/12.06kmph 5) 1km - 5:40(5:40/km) 137/150bpm [776b/km] 72cal 10.59/11.79kmph 6) 1km - 4:59(4:59/km) 129/133bpm [643b/km] 57cal 12.03/12.63kmph 7) 0.37km - 2:13(6:01/km) 139/149bpm [836b/km] 28cal 9.98/13.87kmph 8) 0.4km - 2:07(5:16/km) 129/147bpm [679b/km] 24cal 11.4/12.36kmph 9) 0.37km - 2:07(5:43/km) 140/154bpm [801b/km] 26cal 10.48/14.14kmph 10) 0.38km - 2:00(5:18/km) 128/149bpm [678b/km] 21cal 11.33/12.23kmph 11) 0.37km - 2:04(5:37/km) 141/151bpm [791b/km] 25cal 10.69/13.17kmph 12) 0.39km - 2:00(5:07/km) 126/150bpm [645b/km] 20cal 11.73/12.19kmph 13) 0.38km - 1:57(5:08/km) 144/157bpm [738b/km] 24cal 11.7/14.88kmph 14) 0.4km - 2:02(5:08/km) 125/156bpm [642b/km] 19cal 11.69/12.46kmph 15) 0.38km - 1:57(5:05/km) 143/156bpm [726b/km] 24cal 11.82/12.06kmph 16) 0.39km - 2:01(5:10/km) 126/155bpm [650b/km] 19cal 11.63/11.99kmph 17) 0.38km - 1:53(4:58/km) 145/160bpm [720b/km] 24cal 12.09/14.68kmph 18) 0.79km - 4:09(5:16/km) 129/155bpm [679b/km] 40cal 11.4/13.17kmph 19) 1km - 5:17(5:17/km) 140/142bpm [739b/km] 70cal 11.37/11.62kmph 20) 1km - 5:05(5:05/km) 142/147bpm [721b/km] 68cal 11.82/13.47kmph 21) 1km - 5:13(5:13/km) 144/148bpm [752b/km] 72cal 11.49/12.87kmph 22) 0.12km - 32(4:28/km) 146/147bpm [653b/km] 7cal 13.42/13kmph Add a comment
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1) 0km - 35:01(0/km) 62/78bpm [INFb/km] 70cal
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