Dave W

Last on at 11am, 20th Dec 2024

M60 North Yorkshire

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Races
48
Miles
1304
Miles
65347
Miles
8838
WAVA
67.28%
5k
20:53
5M
36:24
10k
44:25
10M
1:18:18

About Me
Retired now. It's great! Show More...

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Recent Blogs
Who am I?	19th Dec
Targets.	Jul 2024
A More Than Pleasant Surprise	Mar 2024
Poor, Dreadful or Troll. Thanks JK Rowling.	Dec 2023
Who am I (Solved) Thanks very much everybody 👍	Dec 2023

My parkrun
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Recent Training
20th Dec	Dog Walking	2.1mi	37:54
19th Dec	General	8.3mi
19th Dec	General	0.5mi	9:08
18th Dec	General	3.3mi
18th Dec	Dog Walking	1.7mi	32:11

12 Month Benchmarks	Bike

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 5200 Walk 1820

Recent Threads
Let's Count to a Million
Politics
Elderly parents or relatives to care for and/or worry about? This is the place for you.
Pro cycling thread
My silly pic of the day
Days in a Row watch - have you got Days in a Row?

Followers (3)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	PB	WB
4km	1				21:49 51.77		21:49 8:47/mi	51.77
5km	14		20:53 67.28	21:38 65.45	23:08 61.68		20:53 6:43/mi	67.28
5mi	1			36:24 63.26			36:24 7:17/mi	63.26
10km	21	46:18 61.57	44:25 64.18	46:24 61.94	50:14 57.68	53:07 55.00	44:25 7:09/mi	64.18
12km	2		58:47 58.80				58:47 7:53/mi	58.80
14km	2		1:29:53 45.24	1:20:07 51.18			1:20:07 9:13/mi	51.18
15km	1		1:30:32 48.28				1:30:32 9:43/mi	48.28
16km	1			1:41:23 46.54			1:41:23 10:12/mi	46.54
10mi	1		1:18:18 60.13				1:18:18 7:50/mi	60.13
14mi	1			1:55:00 58.61			1:55:00 8:13/mi	58.61

2015		Result	WAVA	Distance
6 Jun	Wharfedale Trail Half			13.1mi
25 May	Ilkley Harriers Trail Race			6.9mi
5 Apr	Guiseley Gallop			10km
2014		Result	WAVA	Distance
28 Dec	Jolly Holly Jog			10km
16 Nov	Leeds Abbey Dash			10km
2011		Result	WAVA	Distance
6 Nov	Ullswater Trail (Steamy Surprise)	1:24:59	45.38	13km
2 Oct	Great Edinburgh Run 10k SB	53:07	55.00	10km
2010		Result	WAVA	Distance
30 May	Raby Castle 10K SB	50:14	57.68	10km
12 May	John Carr 5K Series SB	23:08	61.68	5km
4 Apr	Guiseley Gallop	1:00:35	47.83	10km
21 Mar	Lightwater Valley Challenge	54:21	53.31	10km
9 Jan	Bupa Great Winter Run PB	21:49	51.77	4km
2009		Result	WAVA	Distance
22 Nov	Leeds Abbey Dash	54:01	53.64	10km
29 Aug	Lancaster 5km (4 of 5)	22:52	61.92	5km
16 Aug	Saltburn Sandblaster 10k	47:14	60.85	10km
26 Jul	James Herriot Country Trail Run PB	1:20:07	51.18	14km
25 Jul	Lancaster 5km (3 of 5)	24:23	58.07	5km
12 Jul	Northumberland Coastal Run PB	1:55:00	58.61	14mi
8 Jul	Darlington Pit Stop 10k SB	46:24	61.94	10km
27 Jun	Lancaster 5km (2 of 5)	21:41	65.30	5km
6 Jun	Garburn Trail Race	1:47:34	67.01	24km
30 May	Lancaster 5km (1 of 5)	21:41	65.30	5km
24 May	Raby Castle 10K	46:50	61.37	10km
20 May	John Carr 5K Series	21:38	65.45	5km
17 May	Yorkshire 10k Newby Hall	48:09	59.69	10km
13 May	John Carr 5K Series SB	21:38	65.45	5km
6 May	John Carr 5K Series	23:24	60.51	5km
5 Apr	Hartlepool Marina 5 PB	36:24	63.26	5mi
29 Mar	Arkendale 'April Fool' 10km Race	46:28	61.85	10km
21 Mar	Ultimate Trail Run - Cartmel PB	1:41:23	46.54	16km
10 Jan	BUPA Great Winter Run	23:45	59.61	5km
2008		Result	WAVA	Distance
28 Dec	Jolly Holly Jog	52:05	55.18	10km
2 Nov	Ullswater Trail Race (Steamy Surprise)	1:21:50	42.24	12km
19 Oct	Richmond Castle 10K	48:57	58.24	10km
12 Oct	Kirkby Overblow 10k Trail Race	54:01	52.77	10km
27 Sep	Lancaster 5k Race 5	21:33	65.20	5km
21 Sep	Harrogate Trail Race	50:47	56.13	10km
30 Aug	Lancaster 5k Race series No 4	22:58	61.17	5km
27 Jul	James Herriot Country Trail Run SB	1:29:53	45.24	14km
18 May	Yorkshire 10K Newby Hall	44:39	63.84	10km
14 May	John Carr 5K Series PB	20:53	67.28	5km
11 May	The Wild Races (Race 2)	1:42:27	51.66	18km
7 May	John Carr 5K Series	21:25	65.60	5km
27 Apr	Hamsterley Forest Wild Race PB	58:47	58.80	12km
19 Apr	Hawkshead Trail Race PB	1:30:32	48.28	15km
5 Apr	Dunbar 10K PB	44:25	64.18	10km
30 Mar	Arkendale 'April Fool' 10km Race	46:37	61.15	10km
15 Mar	Great Grizedale Trail Run 10m PB	1:18:18	60.13	10mi
24 Feb	St Wilfrids Muddy Boots 10K	49:30	57.59	10km
12 Jan	Bupa Great Winter Run	23:48	59.03	5km
2007		Result	WAVA	Distance
30 Dec	Jolly Holly Jog	48:15	59.08	10km
16 Dec	Great Langdale Christmas Pudding 10km (2nd race) SB	46:18	61.57	10km
25 Nov	Leeds Abbey Dash	49:02	58.14	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	203	159	175	173	194	198	217	201	199	213	191	125	2248
2024	477	340	651	560	523	637	470	546	568	473	504	303	6052
2023	230	213	212	235	243	204	213	229	219	188	230	226	2643
2023	685	664	609	767	801	739	686	657	645	148	256	268	6927
2022	196	169	211	199	204	213	201	178	226	236	215	212	2459
2022	694	503	728	624	805	729	712	722	534	650	655	648	8005
2021	0	0	0	0	188	187	167	170	184	196	206	191	1489
2021	1	3	0	0	0	0	0	0	1	0	0	0	5
2021	486	459	523	642	547	525	575	739	566	714	577	651	7003
2020	0	0	0	0	0	0	0	0	3	3	0	0	6
2020	509	344	625	631	622	633	591	534	484	386	357	295	6011
2019	4	0	5	0	0	0	0	0	0	0	0	0	9
2019	93	146	488	577	486	442	503	501	505	496	386	406	5029
2018	0	0	0	0	0	0	0	0	0	0	0	15	15
2018	294	634	405	474	542	646	337	473	364	392	134	325	5021
2017	441	319	345	248	442	266	127	393	243	285	260	294	3663
2016	1	0	0	0	0	0	0	0	0	0	0	0	1
2016	345	229	329	220	102	528	249	216	191	327	249	73	3056
2015	14	21	11	11	6	17	4	14	0	0	0	0	99
2015	349	345	318	358	172	381	257	401	308	384	254	62	3588
2014	11	8	26	10	28	20	6	12	5	10	13	0	148
2014	462	383	349	335	334	321	331	375	177	259	308	374	4009
2013	17	4	0	0	0	0	0	0	0	0	1	0	21
2013	213	215	273	264	150	246	184	174	234	258	232	158	2602
2012	12	3	7	5	13	2	0	4	0	2	1	0	48
2012	246	183	101	69	134	71	154	326	176	227	34	31	1752
2011	8	5	0	0	11	6	9	6	6	20	11	8	88
2011	216	177	75	117	255	161	80	221	249	162	232	183	2128
2010	37	5	21	61	68	21	2	0	0	1	6	0	223
2010	0	0	11	0	0	0	0	0	26	113	198	155	502
2009	67	73	102	47	91	40	75	69	47	0	14	13	640

Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
2.9mi, Walk - General Add a comment 17.4mi, 1:15:30 Bike - wattbike Quick ride. Avg Power: 115w. RPM: 72. Peak Power: 172w. Very Very Easy. Spinning in 9th. 50/50 forced. Add a comment 0mi, 1:00 Cross - Weights DB's Add a comment 0mi, 3:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment	2.1mi, Walk - General Add a comment 15.7mi, 1:10:30 Bike - wattbike Quick ride. Avg Power: 107w. RPM: 73. Peak Power: 136w. Very Very Easy. Spinning in 8th. 50/50 forced. Add a comment 0mi, 3:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment 2.8mi, 50:52 Walk - Dog Walking Grassington. 1) 1mi - 18:07(18:07/mi) 80/92bpm [1449b/mi] 114cal 54/77rpm 3.31/3.86mph 2) 1mi - 18:14(18:14/mi) 80/94bpm [1458b/mi] 114cal 55/123rpm 3.29/3.86mph 3) 0.82mi - 14:31(17:42/mi) 68/82bpm [1203b/mi] 93cal 56/63rpm 3.39/3.99mph Add a comment	6.1mi, Walk - General Add a comment 22.5mi, 1:45:48 Bike - Mountain Biking Littondale and Big House. Remnants of Storm Bert. Blowing pretty hard down the valley. Made it hard work going up, so couldn't stomach the slog up to the top. Bit of looping and then big house. Good to be out, glad I went. 1) 5mi - 26:30(5:18/mi) 327cal 11.32/23.25mph 2) 5mi - 23:23(4:41/mi) 302cal 12.83/25.82mph 3) 5mi - 23:20(4:40/mi) 339cal 12.86/27.13mph 4) 5mi - 21:16(4:15/mi) 280cal 14.11/29.53mph 5) 2.48mi - 11:18(4:34/mi) 165cal 13.16/26.19mph Add a comment	3.2mi, Walk - General Add a comment 29.2mi, 2:19:39 Bike - Mountain Biking Foxup and Hawkswick Loop. Cold and dry, but windy again. Everything seems a bit of a slog at the moment, and bloody slow. But going everywhere with a huge, heavy bike and five layers of clothing on doesn't make for fast riding. 1) 5mi - 26:14(5:15/mi) 296cal 11.44/23.42mph 2) 5mi - 26:26(5:17/mi) 282cal 11.35/22.81mph 3) 5mi - 25:59(5:12/mi) 290cal 11.55/24.82mph 4) 5mi - 18:52(3:46/mi) 292cal 15.9/25.23mph 5) 5mi - 23:29(4:42/mi) 291cal 12.77/26.45mph 6) 4.16mi - 18:39(4:29/mi) 240cal 13.39/25.71mph Add a comment	6mi, Walk - General Add a comment 15.5mi, 1:10:30 Bike - wattbike Quick ride. Avg Power: 107w. RPM: 73. Peak Power: 140w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 3:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment	3.3mi, Walk - General Add a comment 30.3mi, 2:19:07 Bike - Mountain Biking Halton Gill, Hawkswick Loop and Big House. Cold again, but not quite as blowy. Good to be out, but my toes were cold by the time I got home. New kit required. 1) 5mi - 24:23(4:53/mi) 307cal 12.3/24.53mph 2) 5mi - 23:34(4:43/mi) 307cal 12.73/22.42mph 3) 5mi - 21:47(4:21/mi) 275cal 13.77/23.04mph 4) 5mi - 22:28(4:30/mi) 291cal 13.35/22.73mph 5) 5mi - 22:02(4:24/mi) 270cal 13.62/22.98mph 6) 5mi - 23:32(4:42/mi) 291cal 12.75/23.4mph 7) 0.3mi - 1:20(4:26/mi) 20cal 13.51/20.47mph Add a comment 2.8mi, 48:31 Walk - Dog Walking Grassington Riverbank. 1) 1mi - 17:02(17:02/mi) 78/91bpm [1329b/mi] 103cal 57/65rpm 3.52/4.07mph 2) 1mi - 16:58(16:58/mi) 85/102bpm [1443b/mi] 110cal 54/123rpm 3.53/5.34mph 3) 0.8mi - 14:30(18:03/mi) 87/97bpm [1570b/mi] 103cal 54/64rpm 3.33/3.86mph Add a comment	5.7mi, Walk - General Add a comment 2.1mi, 39:31 Walk - Dog Walking Grassington. 1) 1mi - 19:43(19:43/mi) 99/109bpm [1951b/mi] 153cal 49/122rpm 3.04/4.51mph 2) 1mi - 17:55(17:55/mi) 106/119bpm [1898b/mi] 146cal 55/62rpm 3.35/3.84mph 3) 0.1mi - 1:54(18:41/mi) 107/112bpm [1999b/mi] 14cal 52/57rpm 3.21/3.49mph Add a comment 19.2mi, 1:27:31 Bike - Mountain Biking Litton. A bit time limited today, but managed to get out and have a nice enough ride. Nowhere near as cold today, so that was good. 1) 5mi - 23:54(4:47/mi) 320cal 12.55/27.47mph 2) 5mi - 22:02(4:24/mi) 300cal 13.61/23.61mph 3) 5mi - 21:18(4:16/mi) 283cal 14.09/23.86mph 4) 4.21mi - 20:17(4:49/mi) 265cal 12.44/26.9mph Add a comment
Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
5.4mi, Walk - General Add a comment 3.2mi, 1:00:05 Walk - Dog Walking Grass Wood. 1) 1mi - 18:23(18:23/mi) 76/92bpm [1397b/mi] 108cal 53/68rpm 3.26/3.92mph 2) 1mi - 19:36(19:36/mi) 80/98bpm [1568b/mi] 116cal 52/69rpm 3.06/3.67mph 3) 1mi - 17:45(17:45/mi) 78/99bpm [1384b/mi] 101cal 56/73rpm 3.38/3.78mph 4) 0.24mi - 4:21(18:15/mi) 74/81bpm [1350b/mi] 26cal 53/60rpm 3.29/3.59mph Add a comment	6.5mi, Walk - General Add a comment 13.3mi, 1:00:30 Bike - wattbike Quick ride. Avg Power: 105w. RPM: 72. Peak Power: 139w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 4:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment	2.8mi, Walk - General Add a comment 16.8mi, 1:15:40 Bike - wattbike Quick ride. Avg Power: 109w. RPM: 73. Peak Power: 154w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 3:00 Cross - Weights DB's Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment 2.8mi, 49:22 Walk - Dog Walking Grassington. 1) 1mi - 17:25(17:25/mi) 70/89bpm [1219b/mi] 106cal 55/125rpm 3.44/4.15mph 2) 1mi - 18:05(18:05/mi) 78/86bpm [1411b/mi] 110cal 55/125rpm 3.32/4.24mph 3) 0.8mi - 13:51(17:19/mi) 79/87bpm [1369b/mi] 91cal 55/62rpm 3.46/3.9mph Add a comment	7.2mi, Walk - General Add a comment 27.1mi, 2:04:40 Bike - Mountain Biking Halton Gill and Hawkswick Loop. Cold, but nice enough. Not sure how fit I feel at the moment, so just happy to be out and about. 1) 5mi - 25:41(5:08/mi) 293cal 11.68/23.98mph 2) 5mi - 24:27(4:53/mi) 290cal 12.27/20.71mph 3) 5mi - 21:33(4:19/mi) 280cal 13.92/23.71mph 4) 5mi - 22:33(4:31/mi) 281cal 13.3/23.38mph 5) 5mi - 21:04(4:13/mi) 286cal 14.24/23.94mph 6) 2.08mi - 9:21(4:29/mi) 134cal 13.37/23.48mph Add a comment 0mi, 4:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 2:00 Cross - Sets - Pressups Add a comment	5.7mi, Walk - General Add a comment 15.9mi, 1:10:30 Bike - wattbike Quick ride. Avg Power: 111w. RPM: 74. Peak Power: 144w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 10:00 Cross - Core Add a comment	5.3mi, Walk - General Add a comment 16.8mi, 1:15:30 Bike - wattbike Quick ride. Avg Power: 109w. RPM: 74. Peak Power: 153w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 10:00 Cross - Core Add a comment 2.7mi, 49:23 Walk - Dog Walking Grassington. 1) 1mi - 18:51(18:51/mi) 85/104bpm [1602b/mi] 118cal 52/79rpm 3.18/3.7mph 2) 1mi - 17:46(17:46/mi) 90/101bpm [1599b/mi] 120cal 56/116rpm 3.38/3.92mph 3) 0.71mi - 12:46(17:58/mi) 88/101bpm [1580b/mi] 80cal 55/66rpm 3.34/6.39mph Add a comment	2.7mi, Walk - General Add a comment 14.8mi, 1:08:55 Bike - Mountain Biking Arncliffe. A bit time limited today. Cold have pushed on for a couple more miles, but wasn't feeling it. But an hours riding outside, so that was good. 1) 5mi - 25:38(5:08/mi) 302cal 11.71/25.34mph 2) 5mi - 22:58(4:36/mi) 286cal 13.06/23.71mph 3) 4.84mi - 20:19(4:12/mi) 298cal 14.29/28.28mph Add a comment 0mi, 10:00 Cross - Core Add a comment 3.1mi, 56:45 Walk - Dog Walking Grassington. 1) 1mi - 18:21(18:21/mi) 68/87bpm [1247b/mi] 114cal 51/71rpm 3.27/3.86mph 2) 1mi - 17:42(17:42/mi) 76/88bpm [1346b/mi] 113cal 56/120rpm 3.39/4.07mph 3) 1mi - 18:20(18:20/mi) 70/85bpm [1283b/mi] 117cal 54/63rpm 3.27/3.99mph 4) 0.12mi - 2:22(19:46/mi) 76/84bpm [1502b/mi] 14cal 45/60rpm 3.04/3.95mph Add a comment
Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13
2.6mi, Walk - General Add a comment 15.8mi, 1:10:40 Bike - wattbike Quick ride. Avg Power: 108w. RPM: 74. Peak Power: 140w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 2:00 Cross - Weights Very light DB's. Add a comment 0mi, 1:00 Cross - Kettlebells Add a comment 0mi, 10:00 Cross - Core Add a comment 0mi, 1:00 Cross - Sets - Pressups Just 10's at the moment. Add a comment 2.6mi, 46:25 Walk - Dog Walking Grassington. 1) 1mi - 18:33(18:33/mi) 75/87bpm [1391b/mi] 109cal 52/84rpm 3.23/4.22mph 2) 1mi - 17:48(17:48/mi) 87/97bpm [1548b/mi] 133cal 57/66rpm 3.37/3.95mph 3) 0.6mi - 10:04(16:44/mi) 83/102bpm [1390b/mi] 64cal 58/62rpm 3.58/3.82mph Add a comment	5.5mi, Walk - General Add a comment 15.7mi, 1:10:30 Bike - wattbike Quick ride. Avg Power: 107w. RPM: 73. Peak Power: 139w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 3:00 Cross - Weights Very light DB's Add a comment 0mi, 2:00 Cross - Kettlebells Add a comment 0mi, 10:00 Cross - Core Add a comment 0mi, 1:00 Cross - Sets - Pressups 10's Add a comment	2.9mi, Walk - General Add a comment 18.1mi, 1:20:30 Bike - wattbike Quick ride. Avg Power: 112w. RPM: 74. Peak Power: 154w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 2:00 Cross - Weights Very light DB's Add a comment 0mi, 2:00 Cross - Kettlebells Add a comment 0mi, 10:00 Cross - Core Add a comment 0mi, 1:00 Cross - Sets - Pressups 10's Add a comment 3.4mi, 1:00:02 Walk - Dog Walking Linton. 1) 1mi - 17:44(17:44/mi) 78/96bpm [1383b/mi] 105cal 55/77rpm 3.38/3.99mph 2) 1mi - 17:21(17:21/mi) 87/103bpm [1509b/mi] 118cal 57/68rpm 3.46/3.97mph 3) 1mi - 17:28(17:28/mi) 88/103bpm [1537b/mi] 109cal 56/66rpm 3.44/3.99mph 4) 0.43mi - 7:29(17:15/mi) 64/76bpm [1104b/mi] 50cal 56/62rpm 3.48/3.7mph Add a comment	7mi, Walk - General Add a comment 34.1mi, 2:44:48 Bike - Mountain Biking Beckermonds. Cold wind, but dry, although a lot of water about on the roads. Furthest I've been for a while, but felt okay. Slow, but quite windy. 1) 5mi - 25:40(5:08/mi) 288cal 11.69/24.38mph 2) 5mi - 25:15(5:03/mi) 285cal 11.88/23.73mph 3) 5mi - 26:47(5:21/mi) 352cal 11.2/30.49mph 4) 5mi - 23:26(4:41/mi) 309cal 12.81/27.72mph 5) 5mi - 21:12(4:14/mi) 296cal 14.15/28.74mph 6) 5mi - 20:56(4:11/mi) 310cal 14.34/29.18mph 7) 4.13mi - 21:33(5:13/mi) 266cal 11.5/25.51mph Add a comment	4.2mi, Walk - General Add a comment 15.8mi, 1:10:30 Bike - wattbike Quick ride. Avg Power: 111w. RPM: 74. Peak Power: 148w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 3:00 Cross - Weights Very light DB's Add a comment 0mi, 3:00 Cross - Kettlebells Add a comment 0mi, 10:00 Cross - Core Add a comment 0mi, 1:30 Cross - Sets - Pressups 15's Add a comment 2.3mi, 41:49 Walk - Dog Walking Grassington. 1) 1mi - 18:12(18:12/mi) 86/102bpm [1565b/mi] 106cal 52/125rpm 3.3/4.13mph 2) 1mi - 18:08(18:08/mi) 94/106bpm [1704b/mi] 125cal 55/64rpm 3.31/3.82mph 3) 0.3mi - 5:29(18:12/mi) 95/102bpm [1729b/mi] 31cal 53/58rpm 3.3/3.67mph Add a comment	3.5mi, Walk - General Add a comment 22.3mi, 1:41:15 Bike - Mountain Biking Arncliffe and Big House. Ummed and Ahhed a bit, but got out anyway. Breeze up the valley, but not too bad. Actually, felt to be going okay for a change. Enjoyed it. 1) 5mi - 23:39(4:44/mi) 312cal 12.69/24.98mph 2) 5mi - 23:18(4:40/mi) 282cal 12.88/22.87mph 3) 5mi - 21:20(4:16/mi) 280cal 14.06/23.46mph 4) 5mi - 22:33(4:31/mi) 264cal 13.31/21.71mph 5) 2.25mi - 10:26(4:39/mi) 142cal 12.92/22.33mph Add a comment 0mi, 5:00 Cross - Weights Very light DB's. Add a comment 0mi, 2:00 Cross - Kettlebells Add a comment 0mi, 10:00 Cross - Core Add a comment 0mi, 1:30 Cross - Sets - Pressups Add a comment 2.6mi, 47:25 Walk - Dog Walking Grass Wood. 1) 1mi - 19:21(19:21/mi) 82/96bpm [1587b/mi] 117cal 54/120rpm 3.1/4.09mph 2) 1mi - 17:53(17:53/mi) 89/105bpm [1592b/mi] 116cal 56/120rpm 3.36/3.97mph 3) 0.6mi - 10:11(16:57/mi) 95/101bpm [1610b/mi] 63cal 57/60rpm 3.54/3.86mph Add a comment	4.5mi, Walk - General Add a comment 6.8mi, 2:10:24 Walk - Dog Walking Ilkley to Addingham and back, with Steve H. 1) 1mi - 19:28(19:28/mi) 83/98bpm [1616b/mi] 112cal 52/68rpm 3.08/3.61mph 2) 1mi - 19:42(19:42/mi) 88/98bpm [1734b/mi] 107cal 51/66rpm 3.04/3.53mph 3) 1mi - 18:25(18:25/mi) 93/108bpm [1713b/mi] 114cal 55/60rpm 3.26/3.51mph 4) 1mi - 18:57(18:57/mi) 82/107bpm [1553b/mi] 110cal 54/64rpm 3.17/3.51mph 5) 1mi - 18:53(18:53/mi) 79/101bpm [1492b/mi] 108cal 55/62rpm 3.18/3.44mph 6) 1mi - 19:38(19:38/mi) 83/99bpm [1629b/mi] 108cal 53/74rpm 3.06/3.7mph 7) 0.8mi - 15:21(19:13/mi) 84/96bpm [1615b/mi] 91cal 52/60rpm 3.12/3.53mph Add a comment 0mi, 4:00 Cross - Kettlebells Add a comment 0mi, 10:00 Cross - Core Add a comment 0mi, 1:30 Cross - Sets - Pressups Add a comment
Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20
2.3mi, Walk - General Add a comment 2.2mi, 40:01 Walk - Dog Walking Grass Wood. 1) 1mi - 17:34(17:34/mi) 76/87bpm [1335b/mi] 108cal 55/119rpm 3.42/4.09mph 2) 1mi - 18:09(18:09/mi) 80/92bpm [1451b/mi] 113cal 57/67rpm 3.31/3.82mph 3) 0.23mi - 4:19(18:23/mi) 83/90bpm [1525b/mi] 27cal 51/60rpm 3.27/3.55mph Add a comment	4.6mi, Walk - General Add a comment 15.3mi, 1:10:30 Bike - wattbike Quick ride. Avg Power: 103w. RPM: 72. Peak Power: 133w. Very Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 2:00 Cross - Weights Very light DB's. Add a comment 0mi, 2:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 1:30 Cross - Sets - Pressups Add a comment	3mi, Walk - General Add a comment 18.4mi, 1:20:32 Bike - wattbike Quick ride. Avg Power: 116w. RPM: 72. Peak Power: 148w. Very Easy. Spinning in 9th. 50/50 forced Add a comment 0mi, 1:00 Cross - Weights Normal DB's Add a comment 0mi, 4:00 Cross - Kettlebells Add a comment 0mi, 10:00 Cross - Core Add a comment 0mi, 1:00 Cross - Sets - Pressups Back to 20's Add a comment 2.3mi, 41:25 Walk - Dog Walking Grassington. 1) 1mi - 18:50(18:50/mi) 68/90bpm [1281b/mi] 111cal 52/65rpm 3.19/4.05mph 2) 1mi - 17:31(17:31/mi) 76/92bpm [1331b/mi] 112cal 57/66rpm 3.42/8.25mph 3) 0.31mi - 5:04(16:35/mi) 73/80bpm [1211b/mi] 31cal 60/63rpm 3.62/4.07mph Add a comment	7.7mi, Walk - General Add a comment 20.3mi, 1:30:30 Bike - wattbike Quick ride. Avg Power: 113w. RPM: 74. Peak Power: 149w. Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 2:00 Cross - Weights DB's Add a comment 0mi, 2:00 Cross - Kettlebells Add a comment 0mi, 6:00 Cross - Core Add a comment 0mi, 1:00 Cross - Sets - Pressups Add a comment	3.3mi, Walk - General Add a comment 1.7mi, 32:11 Walk - Dog Walking Grassington. 1) 1mi - 19:22(19:22/mi) 91/101bpm [1762b/mi] 130cal 51/63rpm 3.1/3.76mph 2) 0.7mi - 12:50(18:20/mi) 94/104bpm [1724b/mi] 83cal 53/60rpm 3.27/3.88mph Add a comment 22.4mi, 1:40:30 Bike - wattbike Quick ride. Avg Power: 112w. RPM: 73. Peak Power: 159w. Very Easy. Spinning in 8th. 50/50 forced Add a comment 0mi, 10:00 Cross - Core Add a comment 0mi, 1:00 Cross - Sets - Pressups Add a comment	8.3mi, Walk - General Add a comment 0.5mi, 9:08 Walk - General Leeds. 1) 0.51mi - 9:08(17:50/mi) 78/86bpm [1391b/mi] 49cal 55/60rpm 3.36/3.67mph Add a comment	2.1mi, 37:54 Walk - Dog Walking Grass Wood. 1) 1mi - 18:29(18:29/mi) 79/92bpm [1460b/mi] 125cal 54/70rpm 3.25/4.07mph 2) 1mi - 17:27(17:27/mi) 82/94bpm [1431b/mi] 99cal 59/71rpm 3.44/3.95mph 3) 0.12mi - 1:58(16:07/mi) 81/87bpm [1306b/mi] 15cal 58/63rpm 3.72/3.65mph Add a comment

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