AngeM

1) 1.48mi - 4:59(3:22/mi) 89/96rpm 101/135W 17.84/19.91mph
2) 2.03mi - 6:31(3:13/mi) 96/101rpm 114/159W 18.67/21.13mph
3) 0.26mi - 1:00(3:50/mi) 84/95rpm 71/89W 15.66/17.03mph
4) 2.07mi - 6:30(3:09/mi) 97/101rpm 121/160W 19.09/21.16mph
5) 0.27mi - 1:00(3:41/mi) 88/96rpm 79/101W 16.28/17.88mph
6) 1.5mi - 5:01(3:21/mi) 99/105rpm 102/138W 17.94/20.05mph

Run-walk on dready #10
10 min R-1 min W x2, 2 min R-1 W x2.

1) 1mi - 9:19(9:19/mi) 149/160bpm [1388b/mi] 92cal
2) 1mi - 9:34(9:34/mi) 160/169bpm [1530b/mi] 101cal
3) 0.8mi - 8:45(10:59/mi) 163/178bpm [1790b/mi] 94cal

1) 2.92mi - 10:00(3:26/mi) 89/125rpm 96/145W 17.5/20.41mph
2) 1.45mi - 4:59(3:27/mi) 82/142rpm 102/169W 17.39/21.59mph
3) 0.64mi - 3:36(5:38/mi) 32/136rpm 46/175W 10.66/21.87mph
4) 1.42mi - 6:24(4:31/mi) 58/98rpm 81/156W 13.28/20.96mph
5) 1.46mi - 5:00(3:25/mi) 97/101rpm 96/140W 17.53/20.18mph
6) 1.58mi - 5:01(3:10/mi) 97/103rpm 118/142W 18.92/20.24mph
7) 1.61mi - 5:00(3:06/mi) 94/98rpm 126/154W 19.38/20.88mph
8) 1.67mi - 5:00(2:59/mi) 93/100rpm 139/170W 20.09/21.67mph
9) 1.77mi - 6:00(3:24/mi) 97/105rpm 98/143W 17.64/20.33mph

1) 0.47mi - 43:33(1:33:18/mi) 113/138bpm [10544b/mi] 240cal 18/115rpm

24 mins continuous steady became 28….
…just so I didn’t have to walk so far back to work 😆😆 Felt weird to run outside and continuous. Dready is defo a kinder surface on my ankle. Spinning obvs helps maintain fitness to some degree as my VO2 max hasn’t changed (after 6 weeks of de-training). Let’s see what feedback is tomorrow.

1) 1mi - 9:55(9:55/mi) 143/155bpm [1418b/mi] 96cal
2) 1mi - 9:19(9:19/mi) 152/155bpm [1417b/mi] 95cal
3) 1mi - 8:38(8:38/mi) 154/163bpm [1329b/mi] 89cal
4) 0.03mi - 14(8:41/mi) 146/157bpm [1268b/mi] 2cal

Wattbike Repeated Efforts

Distance

9.34 mi

Time

30m 28s

Avg Power

110 W

1) 1.5mi - 5:00(3:20/mi) 93/100rpm 104/157W 18.02/21.02mph
2) 1.79mi - 5:30(3:04/mi) 93/96rpm 128/157W 19.52/21.01mph
3) 0.56mi - 2:00(3:33/mi) 90/98rpm 87/119W 16.87/19mph
4) 1.8mi - 5:30(3:04/mi) 94/101rpm 130/164W 19.59/21.38mph
5) 0.62mi - 2:00(3:14/mi) 94/98rpm 112/135W 18.53/19.87mph
6) 1.51mi - 5:00(3:18/mi) 97/101rpm 106/131W 18.15/19.66mph

Pre-gym spin run + commute home post-spin 🏃🏻‍♀️🚴🏃🏻‍♀️
3 mi run - spin- 1.33 mi run

1) 1mi - 9:15(9:15/mi) 142/154bpm [1313b/mi] 91cal
2) 1mi - 8:58(8:58/mi) 152/160bpm [1362b/mi] 89cal
3) 1mi - 8:50(8:50/mi) 159/163bpm [1404b/mi] 93cal
4) 1mi - 9:05(9:05/mi) 161/173bpm [1464b/mi] 98cal
5) 0.33mi - 3:01(9:04/mi) 163/167bpm [1477b/mi] 33cal

20's plenty with 12kg.

Was being lazy, I think I had a Dirty 30 in me really!

1) 0.02mi - 21:55(15:47:44/mi) 108/127bpm [102355b/mi] 116cal 4/87rpm

1) 2.75mi - 10:00(3:38/mi) 90/101rpm 83/123W 16.52/19.24mph

Wattbike Two Bites

Those two bites of 15 min at 85% power were delicious. Loved this one, felt like I could have pedalled 4ever, bit like when I could still run half maras!

1) 0.14mi - 29(3:35/mi) 83/92rpm 85/107W 16.71/18.23mph
2) 0.95mi - 3:00(3:09/mi) 91/98rpm 120/168W 19.01/21.56mph
3) 0.99mi - 3:01(3:03/mi) 92/95rpm 131/175W 19.63/21.89mph
4) 0.14mi - 30(3:38/mi) 85/89rpm 82/107W 16.51/18.22mph
5) 4.83mi - 15:01(3:07/mi) 97/103rpm 125/160W 19.3/21.16mph
6) 0.14mi - 30(3:35/mi) 90/98rpm 85/106W 16.75/18.22mph
7) 4.88mi - 15:00(3:04/mi) 102/107rpm 129/167W 19.52/21.5mph
8) 0.13mi - 30(3:45/mi) 87/103rpm 76/125W 16.03/19.31mph

Raf’s HIIT & his new kick ass Bluetooth speaker 🔊🎵
Leg focus.

1) 0.42mi - 37:05(1:27:46/mi) 101/132bpm [8865b/mi] 163cal 9/79rpm

Took it down a notch…
…to help with post run recovery of ankle, as it’s not quite there yet.

1) 1mi - 9:54(9:54/mi) 136/143bpm [1345b/mi] 93cal
2) 1mi - 9:39(9:39/mi) 144/149bpm [1390b/mi] 95cal
3) 1mi - 9:34(9:34/mi) 152/157bpm [1455b/mi] 98cal
4) 0.03mi - 16(9:31/mi) 150/151bpm [1427b/mi] 3cal

1) 0.27mi - 1:00(3:44/mi) 83/90rpm 76/99W 16.06/17.77mph
2) 0.28mi - 59(3:29/mi) 90/92rpm 91/119W 17.2/18.96mph
3) 0.31mi - 1:01(3:16/mi) 90/92rpm 109/134W 18.39/19.85mph
4) 0.32mi - 1:00(3:07/mi) 91/96rpm 125/158W 19.29/21.09mph
5) 0.28mi - 1:00(3:35/mi) 80/92rpm 85/124W 16.73/19.28mph
6) 1.88mi - 6:00(3:11/mi) 93/100rpm 116/156W 18.8/20.96mph
7) 0.43mi - 1:30(3:31/mi) 85/98rpm 89/151W 17.03/20.71mph
8) 1.92mi - 6:00(3:07/mi) 97/101rpm 123/150W 19.24/20.68mph
9) 0.41mi - 1:30(3:39/mi) 88/95rpm 81/118W 16.43/18.91mph
10) 1.93mi - 6:00(3:07/mi) 97/101rpm 125/150W 19.3/20.68mph
11) 0.43mi - 1:30(3:32/mi) 92/98rpm 89/132W 17.01/19.7mph
12) 0.9mi - 3:00(3:21/mi) 98/105rpm 102/127W 17.93/19.43mph

Semi-return to 6am club ❤️…

…missed these guys, good to be back with them!! 1 mile to gym-30 min spin- approx 1.1 miles reverse route to meet the crew-approx 1.1 miles together to usual end point-then approx 1.2 miles lone home. The foot didn’t grumble! 🤞

1) 1mi - 9:40(9:40/mi) 134/146bpm [1295b/mi] 89cal
2) 1mi - 9:13(9:13/mi) 141/151bpm [1299b/mi] 88cal
3) 1mi - 9:55(9:55/mi) 134/148bpm [1330b/mi] 89cal
4) 1mi - 9:09(9:09/mi) 147/157bpm [1346b/mi] 89cal
5) 0.37mi - 3:27(9:21/mi) 156/160bpm [1458b/mi] 36cal

AWP Down the Doubles
Cycled to the park to save my ankle a bit - 1 mile wu round the park to loosen it up - 4 min/2 min x2, 3 min/90 sec x2, 2 min/1 min x2, 1 min/1 min x2, 30 sec/30sec x2. Kept pace at no faster than 8 min miling for most of the efforts to not stress the sprain....it was sort of ok.

Distance
4.05 mi
Pace
10:21 /mi
Time

1) 0.95mi - 9:00(9:27/mi) 139/149bpm [1314b/mi] 87cal
2) 0.47mi - 4:00(8:32/mi) 146/158bpm [1246b/mi] 38cal
3) 0.09mi - 2:00(21:21/mi) 125/159bpm [2670b/mi] 12cal
4) 0.47mi - 4:00(8:28/mi) 148/161bpm [1253b/mi] 41cal
5) 0.05mi - 2:00(36:34/mi) 126/161bpm [4607b/mi] 10cal
6) 0.37mi - 3:00(8:02/mi) 150/166bpm [1204b/mi] 29cal
7) 0.07mi - 1:30(23:02/mi) 143/166bpm [3293b/mi] 13cal
8) 0.37mi - 3:00(8:12/mi) 154/165bpm [1262b/mi] 30cal
9) 0.07mi - 1:30(21:03/mi) 143/164bpm [3010b/mi] 11cal
10) 0.25mi - 2:00(8:01/mi) 152/163bpm [1219b/mi] 21cal
11) 0.04mi - 1:00(23:21/mi) 148/163bpm [3455b/mi] 9cal
12) 0.25mi - 2:00(8:00/mi) 157/168bpm [1257b/mi] 21cal
13) 0.05mi - 1:00(21:01/mi) 155/168bpm [3257b/mi] 10cal
14) 0.13mi - 1:00(7:45/mi) 152/163bpm [1177b/mi] 10cal
15) 0.05mi - 1:00(20:32/mi) 149/163bpm [3059b/mi] 9cal
16) 0.13mi - 1:00(7:33/mi) 147/161bpm [1109b/mi] 10cal
17) 0.04mi - 1:00(24:12/mi) 150/161bpm [3630b/mi] 9cal
18) 0.07mi - 30(7:06/mi) 143/155bpm [1016b/mi] 4cal
19) 0.02mi - 30(28:18/mi) 152/157bpm [4302b/mi] 5cal
20) 0.07mi - 30(7:08/mi) 152/161bpm [1085b/mi] 5cal
21) 0.04mi - 28(12:09/mi) 146/164bpm [1774b/mi] 5cal

My lead - upper body & core build ups.
Those travelling burpees are a right bugger.

1) 0.41mi - 30:25(1:14:25/mi) 126/153bpm [9376b/mi] 222cal 5/110rpm

Pre HIIT run…
..defo appear to be heel striking in first mile until the outer ankle warms up and the collapsed PTT tendon on the inside is working harder I think to help the other side whilst it recovers to 100%. Tread carefully I guess!! 🫰🏻Damn mutant foot 😂

1) 1mi - 9:34(9:34/mi) 130/143bpm [1244b/mi] 88cal
2) 1mi - 9:16(9:16/mi) 144/150bpm [1334b/mi] 91cal
3) 1mi - 9:12(9:12/mi) 153/161bpm [1409b/mi] 93cal
4) 0.05mi - 25(8:36/mi) 161/161bpm [1384b/mi] 4cal

Oak Hill pr.... #20….the road to 25 prs by July continues….

…. I’ll take that as a win seeing as I sprained my ankle only 6 weeks ago. Steady sort of pace and glad to make it all the way round! 😊Today was derived from the madness of Katie Fenn and Alison Read. Getting a 5am train so they can get their parkrun letter O. I have no idea how they convinced me to do it! 😆

27:27...v congested at start and tried to take it easier for my ankle's sake!

1) 1mi - 10:18(10:18/mi) 138/150bpm [1421b/mi] 93cal
2) 0.49mi - 4:37(9:24/mi) 138/153bpm [1297b/mi] 42cal
3) 1mi - 8:54(8:54/mi) 150/165bpm [1334b/mi] 92cal
4) 1mi - 8:44(8:44/mi) 167/170bpm [1458b/mi] 96cal
5) 1mi - 8:41(8:41/mi) 170/173bpm [1477b/mi] 96cal
6) 0.14mi - 1:04(7:45/mi) 168/172bpm [1303b/mi] 12cal
7) 0.19mi - 1:28(7:54/mi) 124/156bpm [979b/mi] 12cal

Wattbike THE EASY ONE

Distance

7.97 mi

Time

26m 59s

Avg Power

99 W

1) 0.72mi - 2:30(3:30/mi) 91/96rpm 92/144W 17.16/20.38mph
2) 0.14mi - 30(3:27/mi) 93/95rpm 93/104W 17.36/18.06mph
3) 2.67mi - 9:00(3:22/mi) 96/101rpm 100/124W 17.82/19.3mph
4) 0.85mi - 3:00(3:31/mi) 92/98rpm 90/115W 17.07/18.77mph
5) 2.7mi - 8:59(3:20/mi) 98/101rpm 103/133W 18/19.8mph
6) 0.89mi - 3:01(3:22/mi) 97/103rpm 100/140W 17.81/20.17mph

1) 1mi - 9:56(9:56/mi) 133/151bpm [1322b/mi] 90cal
2) 1mi - 9:06(9:06/mi) 149/156bpm [1355b/mi] 92cal
3) 1mi - 8:58(8:58/mi) 156/161bpm [1398b/mi] 93cal
4) 1mi - 9:00(9:00/mi) 160/164bpm [1440b/mi] 94cal
5) 1mi - 8:59(8:59/mi) 166/189bpm [1491b/mi] 98cal
6) 0.77mi - 7:02(9:05/mi) 151/182bpm [1371b/mi] 71cal

Neil’s HIIT..,
. .. was a good ‘un!

1) 0.38mi - 41:59(1:50:06/mi) 108/149bpm [11890b/mi] 203cal 7/87rpm

For future reference, numpty Ange…
...there is no street lighting beyond Slowbum park on Marriott’s Way 😆 The 3 mile that turned into near 4 as I couldn't get back home via off-road. I only just made HIIT session!!

1) 1mi - 9:42(9:42/mi) 131/146bpm [1270b/mi] 83cal
2) 1mi - 9:38(9:38/mi) 146/150bpm [1405b/mi] 92cal
3) 1mi - 9:14(9:14/mi) 153/157bpm [1414b/mi] 94cal
4) 0.92mi - 8:19(9:04/mi) 154/165bpm [1397b/mi] 83cal

1) 1mi - 9:53(9:53/mi) 129/137bpm [1274b/mi] 89cal
2) 1mi - 10:24(10:24/mi) 131/144bpm [1363b/mi] 92cal
3) 1mi - 10:06(10:06/mi) 136/146bpm [1374b/mi] 90cal
4) 1mi - 10:19(10:19/mi) 130/158bpm [1341b/mi] 92cal
5) 1mi - 10:00(10:00/mi) 131/143bpm [1310b/mi] 83cal
6) 1mi - 9:30(9:30/mi) 140/155bpm [1331b/mi] 92cal
7) 0.61mi - 5:52(9:36/mi) 141/155bpm [1353b/mi] 55cal

AWP Norwegian 4x4 session....
...bike to park - little warm up solo - session: 4 x 4 min @85-90% of your max HR (or perceived effort) with 3 min active recovery @about 50-60% of your max HR (or perceived effort). Hung back after yesterday's slightly longer run (longest since the sprain) so as not to piss off the ankle, I could get used to doing sessions at this pace! 😆

1) 1mi - 9:52(9:52/mi) 132/145bpm [1302b/mi] 90cal
2) 0.52mi - 5:09(9:57/mi) 139/147bpm [1383b/mi] 48cal
3) 0.44mi - 4:00(9:03/mi) 135/150bpm [1221b/mi] 36cal
4) 0.26mi - 3:00(11:45/mi) 135/148bpm [1586b/mi] 25cal
5) 0.44mi - 4:00(9:06/mi) 146/152bpm [1329b/mi] 40cal
6) 0.25mi - 3:00(11:57/mi) 139/151bpm [1661b/mi] 25cal
7) 0.45mi - 4:00(8:54/mi) 151/156bpm [1345b/mi] 41cal
8) 0.24mi - 3:00(12:45/mi) 137/152bpm [1746b/mi] 23cal
9) 0.45mi - 4:00(8:49/mi) 148/161bpm [1305b/mi] 43cal
10) 0.27mi - 3:11(11:52/mi) 143/157bpm [1697b/mi] 25cal

Raf's tabata HIIT.
The core set was a little bit of torture, the crucifix hold set was arrrgggh, leg set was fine but who knew that Supermans could be so hard when paired with press up releases... 🤪At least the cardio set was easy!!

1) 0.2mi - 39:54(3:18:17/mi) 95/114bpm [18836b/mi] 146cal 9/116rpm

1) 1mi - 9:38(9:38/mi) 131/143bpm [1261b/mi] 86cal
2) 1mi - 9:22(9:22/mi) 145/151bpm [1357b/mi] 92cal
3) 1mi - 9:20(9:20/mi) 150/156bpm [1400b/mi] 94cal
4) 1mi - 9:17(9:17/mi) 154/162bpm [1429b/mi] 93cal
5) 0.02mi - 10(8:48/mi) 159/160bpm [1399b/mi] 2cal

1) 1.38mi - 5:00(3:37/mi) 91/100rpm 83/132W 16.56/19.7mph

1) 0.14mi - 30(3:30/mi) 92/96rpm 90/111W 17.13/18.48mph
2) 0.93mi - 3:00(3:14/mi) 92/100rpm 113/160W 18.58/21.2mph
3) 0.98mi - 3:00(3:05/mi) 90/93rpm 129/163W 19.51/21.34mph
4) 0.14mi - 30(3:35/mi) 86/90rpm 85/143W 16.71/20.34mph
5) 4.76mi - 15:01(3:09/mi) 94/98rpm 120/146W 19.02/20.46mph
6) 0.13mi - 29(3:50/mi) 86/93rpm 71/116W 15.62/18.83mph
7) 4.81mi - 15:00(3:07/mi) 95/100rpm 123/158W 19.23/21.06mph
8) 0.13mi - 30(3:56/mi) 83/90rpm 68/107W 15.26/18.27mph

60 minutes on my 👣👣

…then run-walk rest to the house. Ankle= 75% if I’m being honest, all good though. Bumped into Stan running with his crew, so a double dose of him this weekend 😀(both volunteered yesterday at Slowbum) Binned spin in gym as I was just too cold.

1) 1mi - 9:26(9:26/mi) 135/148bpm [1274b/mi] 87cal
2) 1mi - 8:59(8:59/mi) 152/156bpm [1365b/mi] 93cal
3) 1mi - 9:08(9:08/mi) 157/161bpm [1434b/mi] 94cal
4) 1mi - 9:10(9:10/mi) 161/164bpm [1475b/mi] 97cal
5) 1mi - 9:16(9:16/mi) 160/163bpm [1482b/mi] 95cal
6) 1mi - 9:17(9:17/mi) 160/166bpm [1485b/mi] 95cal
7) 0.63mi - 5:48(9:12/mi) 137/161bpm [1259b/mi] 48cal

My lead - pick ‘n’ mix HIIT 😅…
…catapulting into Monday!

1) 0.39mi - 42:12(1:47:58/mi) 129/155bpm [13929b/mi] 282cal 20/109rpm

Monday already 🥱

1) 1mi - 10:01(10:01/mi) 133/146bpm [1333b/mi] 91cal
2) 1mi - 9:11(9:11/mi) 148/157bpm [1359b/mi] 92cal
3) 1mi - 9:18(9:18/mi) 156/161bpm [1451b/mi] 95cal
4) 0.15mi - 1:22(9:04/mi) 160/164bpm [1451b/mi] 14cal

6am club…
..we’re down to 3 again 😢 Planning Kate and Alison’s parkrun alphabet E…

1) 1mi - 9:57(9:57/mi) 127/140bpm [1264b/mi] 91cal
2) 1mi - 9:43(9:43/mi) 133/147bpm [1291b/mi] 85cal
3) 1mi - 9:55(9:55/mi) 139/150bpm [1379b/mi] 92cal
4) 1mi - 9:45(9:45/mi) 140/148bpm [1365b/mi] 90cal
5) 1mi - 10:02(10:02/mi) 142/152bpm [1424b/mi] 94cal
6) 1mi - 9:17(9:17/mi) 142/154bpm [1317b/mi] 90cal
7) 1mi - 9:21(9:21/mi) 155/164bpm [1449b/mi] 96cal
8) 0.01mi - 5(9:12/mi) 158/158bpm [1455b/mi] 1cal

AWP: Half an Olympian
wu to park - 4 min/2 min x1, 3 min/90 sec x2, 2 min/1 min x3, 1 min/1 min x4 - wd to work

1) 1mi - 10:12(10:12/mi) 132/143bpm [1347b/mi] 88cal
2) 0.69mi - 6:47(9:46/mi) 138/148bpm [1349b/mi] 61cal
3) 0.45mi - 4:00(8:54/mi) 135/151bpm [1202b/mi] 35cal
4) 0.05mi - 2:00(36:25/mi) 127/151bpm [4624b/mi] 13cal
5) 0.36mi - 3:00(8:23/mi) 140/158bpm [1174b/mi] 28cal
6) 0.11mi - 1:30(13:48/mi) 144/161bpm [1988b/mi] 13cal
7) 0.36mi - 3:00(8:19/mi) 152/160bpm [1265b/mi] 31cal
8) 0.08mi - 1:30(18:03/mi) 145/160bpm [2618b/mi] 12cal
9) 0.24mi - 2:00(8:22/mi) 148/159bpm [1239b/mi] 19cal
10) 0.06mi - 1:00(17:29/mi) 152/158bpm [2657b/mi] 9cal
11) 0.24mi - 2:00(8:13/mi) 155/163bpm [1274b/mi] 20cal
12) 0.05mi - 1:00(22:05/mi) 153/163bpm [3379b/mi] 9cal
13) 0.24mi - 2:00(8:15/mi) 144/165bpm [1189b/mi] 19cal
14) 0.04mi - 1:00(27:27/mi) 152/166bpm [4172b/mi] 8cal
15) 0.13mi - 1:00(7:55/mi) 142/162bpm [1123b/mi] 9cal
16) 0.02mi - 1:00(42:28/mi) 148/163bpm [6286b/mi] 7cal
17) 0.14mi - 1:00(7:20/mi) 119/128bpm [873b/mi] 8cal
18) 0.04mi - 1:00(24:22/mi) 131/135bpm [3193b/mi] 5cal
19) 0.13mi - 1:00(7:47/mi) 126/140bpm [982b/mi] 9cal
20) 0.04mi - 1:00(25:21/mi) 139/144bpm [3524b/mi] 7cal
21) 0.14mi - 1:00(7:13/mi) 135/152bpm [974b/mi] 10cal
22) 0.09mi - 1:00(10:39/mi) 120/153bpm [1278b/mi] 7cal
23) 1mi - 9:06(9:06/mi) 151/163bpm [1375b/mi] 91cal
24) 0.6mi - 5:18(8:45/mi) 151/168bpm [1322b/mi] 52cal

1) 0.23mi - 39:35(2:55:34/mi) 96/129bpm [16854b/mi] 147cal 11/106rpm

1) 1mi - 9:47(9:47/mi) 130/145bpm [1271b/mi] 89cal
2) 1mi - 9:16(9:16/mi) 145/151bpm [1343b/mi] 92cal
3) 1mi - 9:09(9:09/mi) 155/162bpm [1417b/mi] 95cal
4) 0.01mi - 6(8:25/mi) 159/160bpm [1339b/mi] 1cal

10 mins Heather abs + 10 mins pilates stretching

Wattbike PUSH THE TEMPO
Distance
8.22 mi
Time
26m 59s
Avg Power
108 W

1) 0.87mi - 2:59(3:26/mi) 94/100rpm 96/132W 17.49/19.72mph
2) 1.27mi - 4:01(3:09/mi) 94/100rpm 120/156W 19.06/21mph
3) 0.57mi - 2:00(3:31/mi) 90/98rpm 90/119W 17.07/18.99mph
4) 1.28mi - 4:00(3:07/mi) 99/103rpm 123/154W 19.22/20.88mph
5) 0.57mi - 2:00(3:29/mi) 94/98rpm 91/121W 17.19/19.1mph
6) 1.26mi - 4:00(3:11/mi) 96/100rpm 117/158W 18.87/21.08mph
7) 0.57mi - 2:00(3:29/mi) 94/98rpm 92/111W 17.26/18.52mph
8) 1.27mi - 4:00(3:10/mi) 99/105rpm 119/161W 18.96/21.23mph
9) 0.57mi - 2:00(3:32/mi) 93/100rpm 89/111W 16.99/18.53mph

1) 1mi - 9:39(9:39/mi) 133/146bpm [1284b/mi] 90cal
2) 1mi - 9:05(9:05/mi) 149/156bpm [1354b/mi] 94cal
3) 1mi - 9:05(9:05/mi) 146/158bpm [1325b/mi] 91cal
4) 0.08mi - 45(9:01/mi) 159/163bpm [1434b/mi] 8cal

1) 1mi - 9:46(9:46/mi) 134/146bpm [1309b/mi] 90cal
2) 1mi - 8:58(8:58/mi) 143/152bpm [1283b/mi] 86cal
3) 1mi - 9:10(9:10/mi) 151/157bpm [1385b/mi] 91cal
4) 1mi - 9:00(9:00/mi) 151/157bpm [1358b/mi] 89cal
5) 1mi - 9:12(9:12/mi) 154/158bpm [1418b/mi] 89cal
6) 1mi - 9:05(9:05/mi) 157/161bpm [1427b/mi] 92cal
7) 1mi - 9:14(9:14/mi) 155/165bpm [1431b/mi] 90cal
8) 0.01mi - 4(9:25/mi) 163/164bpm [1536b/mi] 1cal

1) 0.13mi - 38:39(4:53:10/mi) 99/121bpm [29023b/mi] 153cal 4/76rpm

Pre-HIIT...sunrise brutalist UEA ...
...ranked 3rd as one of UK's most beautiful brutalist buildings.

1) 1mi - 9:52(9:52/mi) 132/143bpm [1303b/mi] 90cal
2) 1mi - 9:28(9:28/mi) 140/151bpm [1325b/mi] 86cal
3) 1mi - 9:10(9:10/mi) 149/161bpm [1367b/mi] 90cal
4) 0.12mi - 1:04(8:43/mi) 157/163bpm [1368b/mi] 11cal