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Who's Been Training

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21st January 2018
All | Run | Swim | Bike | Cross
Training at 2am
R
3.85mi in 35:47
Benjakiti
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Training at 5am
R
6.89mi in 1:04:24
Split Summary
===
1) 0.62m - 7:15(11:40/m) 124/133bpm 64cal 5.14/7.18mph
2) 0.62m - 6:02(9:42/m) 139/145bpm 65cal 6.19/6.82mph
3) 0.62m - 5:42(9:10/m) 147/149bpm 64cal 6.54/7.14mph
4) 0.62m - 5:50(9:23/m) 144/151bpm 62cal 6.39/7.01mph
5) 0.62m - 5:41(9:09/m) 147/150bpm 64cal 6.56/6.99mph
6) 0.62m - 5:31(8:53/m) 152/157bpm 64cal 6.76/7.01mph
7) 0.62m - 5:39(9:06/m) 149/157bpm 61cal 6.59/7.08mph
8) 0.62m - 5:45(9:15/m) 152/159bpm 66cal 6.48/7.2mph
9) 0.62m - 5:34(8:57/m) 155/163bpm 63cal 6.7/7.51mph
10) 0.62m - 5:31(8:53/m) 153/157bpm 63cal 6.76/7.14mph
11) 0.62m - 5:29(8:49/m) 159/164bpm 66cal 6.81/7.06mph
12) 0.05m - 26(8:14/m) 162/163bpm 5cal 7.29/7.14mph

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R
5.72mi in 1:20:52
Split Summary
===
1) 0.62m - 8:49(14:11/m) 107/116bpm 74cal 4.23/5.18mph
2) 0.62m - 7:29(12:03/m) 118/128bpm 73cal 4.98/5.59mph
3) 0.62m - 7:58(12:49/m) 123/126bpm 71cal 4.68/5.47mph
4) 0.62m - 7:52(12:40/m) 126/129bpm 71cal 4.74/5.89mph
5) 0.62m - 8:00(12:53/m) 132/138bpm 78cal 4.66/5.74mph
6) 0.62m - 8:43(14:01/m) 126/134bpm 75cal 4.28/5.38mph
7) 0.62m - 10:00(16:06/m) 124/133bpm 75cal 3.72/4.99mph
8) 0.62m - 10:29(16:52/m) 120/127bpm 75cal 3.56/4.86mph
9) 0.62m - 9:24(15:08/m) 123/129bpm 75cal 3.97/4.8mph
10) 0.13m - 2:08(16:24/m) 124/129bpm 16cal 3.66/4.66mph

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R
9.95mi in 1:08:40
Split Summary
===
1) 1km - 4:30(4:30/km) 139/153bpm 58cal 13.33/13.84kmph
2) 1km - 4:19(4:19/km) 142/146bpm 57cal 13.9/14.61kmph
3) 1km - 4:00(4:00/km) 140/147bpm 50cal 14.97/15.82kmph
4) 1km - 4:03(4:03/km) 144/148bpm 53cal 14.81/15.89kmph
5) 1km - 3:58(3:58/km) 150/160bpm 55cal 15.15/15.99kmph
6) 1km - 4:18(4:18/km) 159/171bpm 65cal 13.97/15.15kmph
7) 1km - 4:08(4:08/km) 169/184bpm 68cal 14.5/15.48kmph
8) 1km - 4:00(4:00/km) 177/182bpm 69cal 15.02/15.62kmph
9) 1km - 4:02(4:02/km) 168/180bpm 65cal 14.86/15.48kmph
10) 1km - 4:08(4:08/km) 171/175bpm 69cal 14.53/15.25kmph
11) 1km - 4:30(4:30/km) 170/174bpm 74cal 13.33/14.44kmph
12) 1km - 4:27(4:27/km) 174/182bpm 75cal 13.5/14.08kmph
13) 1km - 4:31(4:31/km) 175/180bpm 77cal 13.29/13.64kmph
14) 1km - 4:36(4:36/km) 171/178bpm 75cal 13.05/13.81kmph
15) 1km - 4:36(4:36/km) 173/181bpm 76cal 13.06/13.4kmph
16) 1km - 4:32(4:32/km) 174/179bpm 76cal 13.22/13.4kmph
17) 0.01km - 2(3:34/km) 173/174bpm 16.86/13.3kmph

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Training at 6am
R
12.54mi in 2:41:03
Split Summary
===
1) 1km - 6:21(6:21/km) 145/159bpm 62cal 9.44/11.39kmph
2) 1km - 7:50(7:50/km) 163/172bpm 89cal 7.65/11.72kmph
3) 1km - 9:40(9:40/km) 162/172bpm 107cal 6.21/10.81kmph
4) 1km - 7:23(7:23/km) 160/168bpm 80cal 8.12/10.75kmph
5) 1km - 7:34(7:34/km) 168/176bpm 88cal 7.94/9.91kmph
6) 1km - 10:24(10:24/km) 170/175bpm 122cal 5.76/9.31kmph
7) 1km - 7:54(7:54/km) 163/169bpm 86cal 7.59/10.85kmph
8) 1km - 8:36(8:36/km) 159/165bpm 86cal 6.97/11.82kmph
9) 1km - 6:23(6:23/km) 156/162bpm 57cal 9.39/11.22kmph
10) 1km - 7:45(7:45/km) 157/164bpm 72cal 7.74/9.64kmph
11) 1km - 8:41(8:41/km) 147/158bpm 53cal 6.91/11.29kmph
12) 1km - 10:46(10:46/km) 156/162bpm 96cal 5.58/9.87kmph
13) 1km - 11:06(11:06/km) 158/164bpm 102cal 5.41/10.04kmph
14) 1km - 6:12(6:12/km) 159/162bpm 59cal 9.69/10.98kmph
15) 1km - 6:53(6:53/km) 155/160bpm 54cal 8.73/10.52kmph
16) 1km - 7:06(7:06/km) 155/161bpm 52cal 8.46/10.58kmph
17) 1km - 6:53(6:53/km) 160/168bpm 66cal 8.72/12.63kmph
18) 1km - 6:53(6:53/km) 163/167bpm 71cal 8.72/10.95kmph
19) 1km - 7:55(7:55/km) 159/165bpm 69cal 7.59/11.35kmph
20) 1km - 7:39(7:39/km) 164/169bpm 78cal 7.84/11.99kmph
21) 0.19km - 1:09(6:08/km) 165/167bpm 11cal 9.78/11.39kmph

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R
6.13mi in 1:08:19
Split Summary
===
1) 9km - 1:00:00(6:40/km) 151/159bpm 781cal 9/29.14kmph
2) 0.1km - 21(3:32/km) 145/159bpm 2cal 16.97/20.46kmph
3) 0.04km - 1:00(25:02/km) 152/162bpm 12cal 2.4/17.84kmph
4) 0.1km - 26(4:23/km) 149/161bpm 4cal 13.68/16.76kmph
5) 0.03km - 1:00(31:14/km) 152/164bpm 12cal 1.92/15.62kmph
6) 0.1km - 21(3:30/km) 147/158bpm 2cal 17.14/20.09kmph
7) 0.04km - 1:00(22:50/km) 156/163bpm 13cal 2.63/17.97kmph
8) 0.1km - 23(3:53/km) 153/164bpm 3cal 15.43/17.9kmph
9) 0.05km - 1:00(19:40/km) 160/168bpm 13cal 3.05/17.16kmph
10) 0.1km - 22(3:45/km) 157/166bpm 4cal 16.01/20.59kmph
11) 0.04km - 1:00(25:04/km) 152/168bpm 11cal 2.39/16.69kmph
12) 0.1km - 25(4:06/km) 154/164bpm 3cal 14.63/16.76kmph
13) 0.06km - 1:00(16:59/km) 160/168bpm 14cal 3.54/15.75kmph

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R
18.65mi in 2:22:04
Split Summary
===
1) 1km - 5:32(5:32/km) 64cal 10.85/15.35kmph
2) 1km - 5:23(5:23/km) 65cal 11.16/15.22kmph
3) 1km - 5:17(5:17/km) 65cal 11.37/11.92kmph
4) 1km - 5:19(5:19/km) 64cal 11.28/11.89kmph
5) 1km - 5:02(5:02/km) 64cal 11.93/12.46kmph
6) 1km - 4:55(4:55/km) 65cal 12.22/12.87kmph
7) 1km - 4:51(4:51/km) 65cal 12.38/13.2kmph
8) 1km - 5:13(5:13/km) 63cal 11.51/11.92kmph
9) 1km - 5:20(5:20/km) 64cal 11.26/12.09kmph
10) 1km - 4:48(4:48/km) 64cal 12.51/13.3kmph
11) 1km - 4:09(4:09/km) 63cal 14.43/15.18kmph
12) 1km - 4:10(4:10/km) 65cal 14.37/15.15kmph
13) 1km - 4:10(4:10/km) 64cal 14.37/15.15kmph
14) 1km - 4:06(4:06/km) 64cal 14.62/15.25kmph
15) 1km - 4:08(4:08/km) 64cal 14.53/15.58kmph
16) 1km - 4:02(4:02/km) 63cal 14.86/15.32kmph
17) 1km - 4:11(4:11/km) 65cal 14.34/15.18kmph
18) 1km - 4:09(4:09/km) 65cal 14.47/15.18kmph
19) 1km - 4:07(4:07/km) 64cal 14.57/15.62kmph
20) 1km - 4:10(4:10/km) 64cal 14.4/15.15kmph
21) 1km - 4:12(4:12/km) 64cal 14.27/14.78kmph
22) 1km - 4:14(4:14/km) 64cal 14.16/15.15kmph
23) 1km - 4:11(4:11/km) 65cal 14.31/14.95kmph
24) 1km - 4:13(4:13/km) 64cal 14.21/14.78kmph
25) 1km - 4:11(4:11/km) 63cal 14.33/14.98kmph
26) 1km - 5:33(5:33/km) 63cal 10.8/14.68kmph
27) 1km - 5:49(5:49/km) 64cal 10.32/11.46kmph
28) 1km - 5:34(5:34/km) 63cal 10.79/11.59kmph
29) 1km - 5:25(5:25/km) 64cal 11.07/12.19kmph
30) 1km - 5:35(5:35/km) 68cal 10.74/29.93kmph
31) 0.01km - 3(5:04/km) 11.84/11.12kmph

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R
13.68mi in 1:49:32
Split Summary
===
1) 0.62m - 4:57(7:57/m) 123/136bpm 63cal 7.54/8.12mph
2) 0.62m - 4:49(7:44/m) 134/137bpm 72cal 7.75/8.01mph
3) 0.62m - 4:40(7:30/m) 136/142bpm 70cal 8/8.25mph
4) 0.62m - 4:28(7:11/m) 138/140bpm 67cal 8.36/8.56mph
5) 0.62m - 5:29(8:49/m) 117/136bpm 49cal 6.81/8.33mph
6) 0.62m - 5:24(8:41/m) 124/133bpm 57cal 6.91/7.68mph
7) 0.62m - 5:07(8:14/m) 125/131bpm 54cal 7.29/7.43mph
8) 0.62m - 5:12(8:22/m) 125/129bpm 53cal 7.16/7.33mph
9) 0.62m - 5:13(8:24/m) 124/129bpm 51cal 7.14/7.51mph
10) 0.62m - 5:08(8:15/m) 126/131bpm 52cal 7.27/7.45mph
11) 0.62m - 5:12(8:23/m) 122/130bpm 46cal 7.16/7.41mph
12) 0.62m - 5:11(8:21/m) 124/130bpm 46cal 7.19/7.49mph
13) 0.62m - 5:20(8:35/m) 122/129bpm 43cal 6.99/7.26mph
14) 0.62m - 5:04(8:09/m) 126/134bpm 48cal 7.36/7.85mph
15) 0.62m - 4:53(7:51/m) 129/135bpm 51cal 7.64/7.91mph
16) 0.62m - 4:49(7:46/m) 128/140bpm 51cal 7.73/8.27mph
17) 0.62m - 4:48(7:44/m) 131/136bpm 52cal 7.76/7.99mph
18) 0.62m - 4:52(7:50/m) 134/136bpm 58cal 7.67/7.89mph
19) 0.62m - 4:54(7:54/m) 132/141bpm 56cal 7.6/8.87mph
20) 0.62m - 4:47(7:42/m) 138/143bpm 64cal 7.8/8.25mph
21) 0.62m - 4:47(7:42/m) 141/147bpm 68cal 7.8/8.58mph
22) 0.62m - 4:27(7:09/m) 146/150bpm 69cal 8.38/8.89mph

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Training at 7am
R
4.64mi in 45:57
Split Summary
===
1) 1m - 10:05(10:05/m) 138cal 5.95/6.53mph
2) 1m - 9:33(9:33/m) 138cal 6.28/7.1mph
3) 1m - 9:07(9:07/m) 137cal 6.58/7.35mph
4) 1m - 10:10(10:10/m) 142cal 5.9/7.12mph
5) 0.64m - 7:01(10:54/m) 87cal 5.51/6.62mph

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R
13.80mi in 1:39:53
Split Summary
===
1) 13.8m - 1:39:53(7:14/m) 146/169bpm 1171cal 8.29/10.56mph

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R
12.43mi in 1:36:13
Split Summary
===
1) 1km - 5:09(5:09/km) 120/131bpm 56cal 11.64/12.66kmph
2) 1km - 4:45(4:45/km) 131/136bpm 60cal 12.64/15.12kmph
3) 1km - 4:51(4:51/km) 139/143bpm 67cal 12.39/12.83kmph
4) 1km - 4:52(4:52/km) 138/145bpm 64cal 12.33/13.07kmph
5) 1km - 4:45(4:45/km) 136/145bpm 58cal 12.63/13.17kmph
6) 1km - 4:51(4:51/km) 141/149bpm 65cal 12.38/12.83kmph
7) 1km - 4:52(4:52/km) 140/144bpm 62cal 12.34/13.57kmph
8) 1km - 4:48(4:48/km) 144/149bpm 64cal 12.51/12.8kmph
9) 1km - 4:47(4:47/km) 145/151bpm 65cal 12.56/13kmph
10) 1km - 4:55(4:55/km) 148/152bpm 69cal 12.22/12.87kmph
11) 1km - 4:46(4:46/km) 138/147bpm 48cal 12.6/13.71kmph
12) 1km - 4:46(4:46/km) 145/149bpm 61cal 12.59/12.93kmph
13) 1km - 4:58(4:58/km) 145/150bpm 61cal 12.09/12.97kmph
14) 1km - 4:52(4:52/km) 145/150bpm 58cal 12.33/13.33kmph
15) 1km - 4:44(4:44/km) 147/152bpm 59cal 12.69/13.27kmph
16) 1km - 4:49(4:49/km) 144/152bpm 54cal 12.47/13.81kmph
17) 1km - 4:55(4:55/km) 148/154bpm 62cal 12.19/13.1kmph
18) 1km - 4:42(4:42/km) 151/156bpm 64cal 12.77/13.67kmph
19) 1km - 4:43(4:43/km) 152/159bpm 65cal 12.73/13.91kmph
20) 1km - 4:24(4:24/km) 155/165bpm 65cal 13.64/16.26kmph
21) 0.01km - 2(3:07/km) 165/165bpm 19.27/16.19kmph

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Training at 8am
R
1.70mi in 10:12
Split Summary
===
1) 1km - 3:33(3:33/km) 61cal 16.89/22.91kmph
2) 1km - 4:00(4:00/km) 62cal 14.98/16.33kmph
3) 0.74km - 2:39(3:35/km) 42cal 16.76/17.5kmph

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R
12.60mi in 1:30:01
Split Summary
===
1) 0.62m - 5:10(8:19/m) 116/128bpm 68cal 7.21/8.22mph
2) 0.62m - 4:41(7:32/m) 123/128bpm 67cal 7.96/8.27mph
3) 0.62m - 4:36(7:25/m) 124/130bpm 65cal 8.1/8.43mph
4) 0.62m - 4:26(7:09/m) 122/136bpm 60cal 8.4/8.72mph
5) 0.62m - 4:36(7:24/m) 126/131bpm 65cal 8.11/8.6mph
6) 0.62m - 5:26(8:45/m) 129/134bpm 80cal 6.86/7.64mph
7) 0.62m - 4:36(7:24/m) 128/132bpm 66cal 8.1/9.29mph
8) 0.62m - 3:59(6:25/m) 119/133bpm 43cal 9.34/9.85mph
9) 0.62m - 4:28(7:11/m) 128/132bpm 62cal 8.36/8.97mph
10) 0.62m - 4:24(7:05/m) 128/133bpm 61cal 8.46/8.97mph
11) 0.62m - 4:18(6:56/m) 130/136bpm 60cal 8.65/9.35mph
12) 0.62m - 4:08(6:39/m) 130/134bpm 58cal 9.03/9.16mph
13) 0.62m - 4:07(6:37/m) 132/135bpm 59cal 9.07/9.6mph
14) 0.62m - 4:15(6:51/m) 133/136bpm 62cal 8.76/9.08mph
15) 0.62m - 4:09(6:40/m) 131/141bpm 56cal 9/9.75mph
16) 0.62m - 3:59(6:25/m) 129/136bpm 51cal 9.35/10.08mph
17) 0.62m - 4:43(7:36/m) 134/139bpm 69cal 7.9/9.02mph
18) 0.62m - 4:10(6:42/m) 134/138bpm 60cal 8.96/9.52mph
19) 0.62m - 4:18(6:56/m) 130/136bpm 53cal 8.66/9.18mph
20) 0.62m - 4:18(6:55/m) 133/138bpm 59cal 8.67/9.35mph
21) 0.17m - 1:12(7:04/m) 134/139bpm 17cal 8.49/9.71mph

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R
9.00mi in 1:29:46
Split Summary
===
1) 1km - 5:58(5:58/km) 124/137bpm 62cal 10.05/11.12kmph
2) 1km - 5:41(5:41/km) 143/150bpm 75cal 10.57/11.35kmph
3) 1km - 6:07(6:07/km) 149/162bpm 84cal 9.82/10.98kmph
4) 1km - 6:06(6:06/km) 152/161bpm 86cal 9.85/10.58kmph
5) 1km - 6:23(6:23/km) 152/178bpm 85cal 9.41/11.32kmph
6) 1km - 6:12(6:12/km) 146/166bpm 75cal 9.68/11.22kmph
7) 1km - 8:14(8:14/km) 128/150bpm 59cal 7.28/11.25kmph
8) 1km - 6:48(6:48/km) 150/167bpm 83cal 8.83/11.39kmph
9) 1km - 6:46(6:46/km) 148/159bpm 80cal 8.87/10.18kmph
10) 1km - 6:14(6:14/km) 147/177bpm 71cal 9.62/10.78kmph
11) 1km - 5:45(5:45/km) 141/159bpm 50cal 10.43/11.25kmph
12) 1km - 5:34(5:34/km) 154/169bpm 72cal 10.79/12.12kmph
13) 1km - 5:33(5:33/km) 152/166bpm 68cal 10.82/12.36kmph
14) 1km - 5:26(5:26/km) 155/171bpm 69cal 11.05/12.19kmph
15) 0.48km - 3:01(6:20/km) 160/169bpm 43cal 9.47/11.05kmph

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R
9.33mi in 1:15:45
Split Summary
===
1) 1km - 4:43(4:43/km) 59cal 12.72/14.68kmph
2) 1km - 4:54(4:54/km) 60cal 12.26/12.87kmph
3) 1km - 4:42(4:42/km) 59cal 12.74/13.44kmph
4) 1km - 4:48(4:48/km) 60cal 12.49/13.1kmph
5) 1km - 4:57(4:57/km) 60cal 12.12/12.87kmph
6) 1km - 4:59(4:59/km) 59cal 12.04/12.87kmph
7) 1km - 5:13(5:13/km) 58cal 11.5/11.89kmph
8) 1km - 5:05(5:05/km) 59cal 11.79/12.19kmph
9) 1km - 5:23(5:23/km) 59cal 11.15/12.29kmph
10) 1km - 5:16(5:16/km) 60cal 11.39/12.39kmph
11) 1km - 5:12(5:12/km) 59cal 11.53/12.02kmph
12) 1km - 5:12(5:12/km) 59cal 11.52/12.06kmph
13) 1km - 5:10(5:10/km) 59cal 11.62/12.19kmph
14) 1km - 5:24(5:24/km) 59cal 11.12/11.49kmph
15) 1km - 4:44(4:44/km) 58cal 12.65/16.02kmph
16) 0.01km - 2(3:19/km) 18.14/13.94kmph

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R
13.28mi in 2:03:21
Split Summary
===
1) 0.62m - 6:10(9:55/m) 147/160bpm 44cal 6.05/8.56mph
2) 0.62m - 5:40(9:07/m) 162/165bpm 45cal 6.58/9.64mph
3) 0.62m - 5:34(8:57/m) 162/166bpm 44cal 6.71/10.31mph
4) 0.62m - 5:43(9:12/m) 163/167bpm 46cal 6.52/7.68mph
5) 0.62m - 5:25(8:43/m) 167/173bpm 44cal 6.89/8.31mph
6) 0.62m - 5:46(9:17/m) 165/176bpm 46cal 6.46/7.45mph
7) 0.62m - 5:48(9:19/m) 165/176bpm 47cal 6.44/6.85mph
8) 0.62m - 5:56(9:33/m) 171/187bpm 50cal 6.28/7.89mph
9) 0.62m - 5:33(8:56/m) 176/195bpm 49cal 6.71/6.91mph
10) 0.62m - 5:53(9:27/m) 171/190bpm 50cal 6.35/6.85mph
11) 0.62m - 5:35(8:59/m) 165/175bpm 43cal 6.68/6.8mph
12) 0.62m - 5:30(8:52/m) 166/176bpm 43cal 6.77/8.08mph
13) 0.62m - 5:44(9:14/m) 176/189bpm 51cal 6.5/7.74mph
14) 0.62m - 5:34(8:57/m) 181/192bpm 52cal 6.71/7.08mph
15) 0.62m - 5:58(9:37/m) 175/194bpm 52cal 6.24/6.78mph
16) 0.62m - 6:29(10:26/m) 175/198bpm 56cal 5.75/15.24mph
17) 0.62m - 6:04(9:45/m) 175/191bpm 53cal 6.15/10.71mph
18) 0.62m - 5:58(9:37/m) 162/174bpm 43cal 6.24/6.89mph
19) 0.62m - 5:55(9:31/m) 166/174bpm 47cal 6.3/6.68mph
20) 0.62m - 6:03(9:45/m) 168/176bpm 48cal 6.16/6.72mph
21) 0.62m - 5:37(9:02/m) 176/185bpm 49cal 6.64/11.48mph
22) 0.23m - 1:27(6:18/m) 180/188bpm 13cal 9.53/11.84mph

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Training at 9am
R
6.20mi in 43:53
Split Summary
===
1) 0.62m - 4:05(6:34/m) 129/155bpm 47cal 9.13/10.94mph
2) 0.62m - 4:22(7:02/m) 153/161bpm 64cal 8.53/9.29mph
3) 0.62m - 4:26(7:08/m) 150/167bpm 64cal 8.41/8.89mph
4) 0.62m - 4:29(7:12/m) 159/172bpm 70cal 8.33/8.66mph
5) 0.62m - 4:31(7:17/m) 158/160bpm 69cal 8.24/8.75mph
6) 0.62m - 4:35(7:23/m) 160/164bpm 71cal 8.12/9.16mph
7) 0.62m - 4:29(7:13/m) 160/163bpm 70cal 8.31/8.77mph
8) 0.62m - 4:26(7:08/m) 160/164bpm 69cal 8.42/8.66mph
9) 0.62m - 4:23(7:03/m) 164/167bpm 71cal 8.51/8.79mph
10) 0.61m - 4:06(6:46/m) 169/173bpm 71cal 8.86/9.25mph

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R
0.17mi in 13:34
Split Summary
===
1) 0.17m - 13:33(1:19:30/m) 87/148bpm 72cal 0.75/4.15mph
2) 0m - 1(14:57:39/m) 83/83bpm 0.07/0mph

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R
3.76mi in 29:51
Split Summary
===
1) 1km - 5:01(5:01/km) 62cal 11.97/13.71kmph
2) 1km - 5:14(5:14/km) 66cal 11.48/18.27kmph
3) 1km - 4:48(4:48/km) 61cal 12.52/16.12kmph
4) 1km - 4:51(4:51/km) 62cal 12.38/14.21kmph
5) 1km - 4:35(4:35/km) 62cal 13.11/16.46kmph
6) 1km - 5:02(5:02/km) 64cal 11.92/28.99kmph
7) 0.06km - 21(6:05/km) 4cal 9.86/15.52kmph

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R
4.78mi in 42:10
Split Summary
===
1) 1km - 5:36(5:36/km) 79cal
2) 1km - 5:07(5:07/km) 80cal
3) 1km - 5:25(5:25/km) 80cal
4) 1km - 5:30(5:30/km) 80cal
5) 1km - 5:19(5:19/km) 81cal
6) 1km - 5:32(5:32/km) 80cal
7) 1km - 5:39(5:39/km) 80cal
8) 0.7km - 4:01(5:44/km) 56cal

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R
5.67mi in 48:55
Split Summary
===
1) 1km - 5:31(5:31/km) 123/135bpm 60cal 10.89/11.49kmph
2) 1km - 5:12(5:12/km) 125/130bpm 58cal 11.54/12.09kmph
3) 1km - 5:13(5:13/km) 129/132bpm 60cal 11.49/11.79kmph
4) 1km - 5:08(5:08/km) 130/132bpm 59cal 11.67/12.66kmph
5) 1km - 5:22(5:22/km) 131/134bpm 62cal 11.17/11.79kmph
6) 1km - 5:21(5:21/km) 132/134bpm 60cal 11.21/11.59kmph
7) 1km - 5:31(5:31/km) 133/137bpm 63cal 10.89/11.15kmph
8) 1km - 5:28(5:28/km) 133/137bpm 62cal 10.98/11.42kmph
9) 1km - 5:29(5:29/km) 139/144bpm 67cal 10.94/11.42kmph
10) 0.13km - 39(5:12/km) 141/142bpm 8cal 11.54/11.59kmph

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Training at 10am
R
6.30mi in 53:35
Split Summary
===
1) 6.3m - (/m) 7.1/9.84mph

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R
8.56mi in 1:21:40
Split Summary
===
1) 1km - 6:21(6:21/km) 89cal 9.45/11.66kmph
2) 1km - 6:05(6:05/km) 88cal 9.87/10.78kmph
3) 1km - 5:18(5:18/km) 91cal 11.3/12.9kmph
4) 1km - 6:06(6:06/km) 92cal 9.85/11.19kmph
5) 1km - 6:15(6:15/km) 92cal 9.59/11.86kmph
6) 1km - 5:15(5:15/km) 92cal 11.41/14.24kmph
7) 1km - 6:33(6:33/km) 89cal 9.17/12.93kmph
8) 1km - 7:10(7:10/km) 86cal 8.37/11.19kmph
9) 1km - 6:22(6:22/km) 85cal 9.43/11.12kmph
10) 1km - 6:28(6:28/km) 94cal 9.29/11.46kmph
11) 1km - 6:17(6:17/km) 89cal 9.56/10.21kmph
12) 1km - 5:03(5:03/km) 89cal 11.87/13.17kmph
13) 1km - 4:48(4:48/km) 93cal 12.49/13.07kmph
14) 0.78km - 3:39(4:42/km) 71cal 12.76/13.6kmph

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Training at 1pm
R
6.25mi in 55:57
Split Summary
===
1) 1km - 6:14(6:14/km) 77cal 9.62/11.35kmph
2) 1km - 5:33(5:33/km) 77cal 10.81/11.42kmph
3) 1km - 5:10(5:10/km) 76cal 11.6/12.16kmph
4) 1km - 5:21(5:21/km) 80cal 11.23/13.77kmph
5) 1km - 5:58(5:58/km) 79cal 10.07/11.92kmph
6) 1km - 5:19(5:19/km) 75cal 11.3/11.79kmph
7) 1km - 5:17(5:17/km) 77cal 11.36/11.79kmph
8) 1km - 5:23(5:23/km) 77cal 11.15/11.66kmph
9) 1km - 5:45(5:45/km) 79cal 10.43/12.6kmph
10) 1km - 5:41(5:41/km) 77cal 10.56/11.49kmph
11) 0.06km - 16(4:50/km) 4cal 12.4/11.82kmph

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Training at 2pm
RW
0.00mi in 28:00
5 minute warm up Do this twice: run 90 secs, walk 90 secs, run 3 minutes, walk 3 minutes cool down 5:00
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Training at 3pm
LR
20.00mi in 2:30:00
Week 11
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Training at 4pm
LR
13.00mi in 2:00:00
This user has chosen to keep the details private.
LR
0.00mi in 1:30:00
This user has chosen to keep the details private.
Training at 7pm
SS
3.00mi in 30:00
At work
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Training at 9pm
LR
15.00mi in 2:00:00
67 miles max.
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Training Log Key

These are the codes we use in your training log:
Running
R General LR Long Run HW Hill Work RR Recovery Run IN Intervals T Tempo F Fartleks TM Treadmill XC Cross Country WU Warm Up EZ Easy SS Steady-State ML Medium Long Run TT Time Trial TS Track Session RW Run-Walk FR Fell Running XT Trail Run RP Race Pace !!! Race BU Pushing Buggy WW Carrying Weight GO Geocaching SR Stair Running MP Marathon Pace RO Orienteering WD Warm Down BK Brick DR Drills PR Progressive (*) Mimbling DR Dog Running HS Hashing CM Commute BT Bleep Test ST Strides CO Coaching PY Pyramids +1 Pregnant pr parkrun RE Reps ++ Ultra BF Barefoot
Biking
B General TB Turbo Trainer SP Spinning MTB Mountain Biking RB Road Biking TR Track FW Fixed Wheel TT Time Trial SV Sportive CX Cyclo-Cross CM Commuting !!! Race WU Warm Up TN Tandem RB Recovery EB Exercise Bike RL Rollers BMX BMX ADX Audax WD Warm Down TO Touring WB wattbike FTP FTP Test JOR Bikejor EL Elliptical MA Maintenance GR Group ZW Zwift
Swimming
S General SP Pool SO Open Water AJ Aquajogging TT Time Trial !!! Race DR Drills LE Lessons
Cross Training
CT General

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