Oranj

Last on at 9pm, 21st Jan 2025

M60 Oxfordshire

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STATUS I remember, I remember when I lost my mind

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Recent Blogs
Follow the white rabbit	Oct 2024
Learning to skydive in Spain	Mar 2024
2023, the year of the dodgy knee	Dec 2023
We had a christmas tree just like that	Dec 2023
Out of Thin Air	Mar 2023

My parkrun
Horspath parkrun

Recent Training
21st Jan	General	0.3mi	5:50
21st Jan	Strength	0mi	1:25:09
21st Jan	Commuting	3.3mi	16:59
21st Jan	General	1.3mi	23:33
20th Jan	General	0.3mi	5:59

Planned Races
Bannister Miles	5th May
Oxford Town and Gown 10K	11th May

12 Month Benchmarks	Run	Bike
Mile	8:10	1:14
5k	25:54	4:26
5mi	42:07	8:07

Recent Pictures	Show more

2025 Targets	Set your targets
Bike 7456 Cross 497 Run 621 Swim 124 Walk 311

Recent Threads
FishEveryone: the Fetchland swimming wire
World Chess Championship
Garmin
What do you know today, that you did not yesterday?
My silly pic of the day
Horses - the new not-really-betting betting game

Buddies (19)

Followers (16)

Badges Collected	See available badges
+ 540 others

Read Everyone!

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

The Oxford Book of American Short Stories

Joyce Carol Oates
1923. The mystery of Lot 212 and a Tour de France obsession

Ned Boulting
The Catcher in the Rye

J. D. Salinger
The October Country

Ray Bradbury
The Day it Rained Forever

Ray Bradbury
And on That Bombshell

Richard Porter
Gorky Park

Martin Cruz Smith
Pattern Recognition

William Gibson
The Fault in our Stars

John Green
Salmon Fishing in the Yemen

Paul Torday

View My Full List (34) | Build Your Own List

Best Times
Best WAVA

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

Date	Planned Races			Distance
11 May	Oxford Town and Gown 10K Confirmed			10km
5 May	Bannister Miles			1mi
2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup	23:24	67.25	5km
7 Oct	Horspath parkrun	23:53	65.89	5km
16 Sep	Icknield RC (Charity Event) 10M TT	20:48		10mi
10 Sep	Cambridge CC 25M TT			25mi
7 Sep	VTTA L&HC 10M TT	22:24		10mi
20 Aug	Newbury Velo 15M TT	32:48		15mi
16 Aug	VTTA - London & Home Counties Group 10M TT	22:33		10mi
9 Jul	Reading CC 25M TT	56:26		25mi
1 Jul	Finsbury Park CC 50M TT	1:56:28		50mi
25 Jun	Oxonian CC 25M TT	57:45		25mi
17 Jun	Hemel Hempstead CC 10M TT	21:01		10mi
15 Jun	VTTA L&HC 10M TT			10mi
28 May	FTP Racing 25M TT	55:42		25mi
14 May	Staines 10K			10km
16 Apr	Manchester Marathon			26.2mi
26 Mar	Oakley 20			20mi
26 Feb	Wokingham Half Marathon			13.1mi
11 Feb	Horspath parkrun SB	22:36	69.04	5km
22 Jan	Fred Hughes 10			10mi
2022		Result	WAVA	Distance
3 Dec	Horspath parkrun	22:36	69.04	5km
27 Nov	Eynsham 10k SB	40:57	77.80	10km
20 Nov	Watford Autumn 10K PB	46:51	69.46	10.2km
13 Nov	SN Long Valley, blue	1:34:30	23.72	7.1km
6 Nov	SOC November Classic. New Park. Short brown	1:29:00	35.07	9.8km
30 Oct	SLOW Esher Common. Short Brown	1:32:19	30.27	8.8km
23 Oct	Abingdon Marathon SB	3:11:47	76.37	26.2mi
22 Oct	Horspath parkrun	23:33	66.25	5km
8 Oct	The Doctor K Cup	22:04	70.70	5km
2 Oct	Cricklade Half Marathon SB	1:30:37	77.08	13.1mi
10 Sep	Woodstock 12 Cancelled			12.1mi
4 Sep	Tetbury Velos 10M TT	22:23		10mi
29 Aug	NGOC Nailsworth urban O, course 1 PB	1:01:10	45.68	8.8km
28 Aug	MV Horsell Urban O, course 1 PB	1:07:19	61.01	12.7km
27 Aug	Horspath parkrun	21:55	71.19	5km
24 Aug	Chase The Sun Coventry 10k	42:12	75.50	10km
21 Aug	Newbury Velo 15M TT	33:25		15mi
20 Aug	University Parks parkrun	21:59	70.97	5km
10 Aug	Alchester 5k SB	20:10	77.37	5km
31 Jul	Cowman Triathlon			1.9km/90km/21.1km
27 Jul	Oxonian CC club 10m TT	22:46		10mi
21 Jul	Didcot Phoenix CC club 10M TT	23:14		10mi
16 Jul	SN Cove Brook Urban O, course 1 PB	1:10:07	57.07	12.5km
10 Jul	Oxfordshire Triathlon Series 2	1:45:45		1km/35km/7.5km
9 Jul	TVOC Saturday series - University Parks	30:05	51.43	5km
3 Jul	Reading CC 25M TT	57:33		25mi
26 Jun	ATW Stewartby Triathlon	2:15:28		1500m/37km/10km
16 Jun	VTTA L&HC 10M TT	22:45		10mi
3 Jun	Cambridge CC 'Viking' 50M TT	1:56:57		50mi
28 May	Thames Bridges Challenge (Oxford Edition) PB	1:32:34	37.55	6.8mi
21 May	Horspath parkrun	22:21	69.22	5km
18 May	Cotswolds Lake 62 Evening Triathlon 1 of 4	59:33		0.45km/16km/4.3km
8 May	Hertfordshire Orienteering Club. Welwyn Garden City Race PB	1:04:24	56.88	11.5km
16 Apr	University Parks parkrun	23:36	65.55	5km
15 Apr	High Wycombe CC 10M TT	23:12		10mi
2 Apr	Cassiobury parkrun	24:06	64.19	5km
27 Mar	Fetcheveryone Virtual LEJOG			1089mi
27 Mar	Fetcheveryone Cathedral Challenge			700mi
27 Mar	Fetcheveryone Virtual Swim Challenge			42mi
26 Mar	Horspath parkrun	23:01	67.22	5km
2021		Result	WAVA	Distance
10 Oct	Run Wytham Woods 10k SB	54:53	57.53	10km
2 Oct	The Doctor K Cup SB	29:26	52.56	5km
2 Apr	Fetcheveryone Castle Challenge			600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	22:55	66.94	5km
20 Jun	Fake parkrun	23:29	64.79	5km
23 May	Fetch Virtual Weekend 10 Mile SB	1:21:21	63.09	10mi
16 May	Fetch Virtual Weekend 10k SB	52:20	59.27	10km
31 Mar	The Fetch Five SB	40:10	61.79	5mi
2019		Result	WAVA	Distance
29 Aug	Stratfield Brake (Mota-vation series race 5)			4mi
25 Jul	Combe II (Mota-vation Series race 4)			4.2mi
13 Jul	Haytor Heller SB	58:09	51.02	6mi
27 Jun	Combe (Mota-vation Series race 3)			3.9mi
13 Jun	Dorney Lake 6 Hour Challenge	45mi		6hr
8 Jun	Otmoor Challenge	1:33:59	71.64	13.1mi
30 May	Bletchingdon (Mota-vation Series race 2)			4mi
18 May	British Masters Road Relays			5.08km
6 May	Chalgrove Festival 10k SB	41:59	73.24	10km
2 May	Charlton-on-Otmoor (Mota-vation Series race 1)			5.197mi
28 Apr	London Marathon SB	3:06:38	75.64	26.2mi
5 Apr	White Horse Half Marathon SB	1:30:56	74.04	13.1mi
17 Mar	Gloucester 20 SB	2:29:23	70.87	20mi
2018		Result	WAVA	Distance
21 Oct	Abingdon Marathon SB	3:05:20	76.17	26.2mi
7 Oct	Cricklade Half Marathon SB	1:28:01	76.49	13.1mi
4 Feb	Watford Half Marathon	1:32:34	72.08	13.1mi
2017		Result	WAVA	Distance
15 Aug	Alchester 5k	19:30	76.75	5km
13 Aug	Bredon's Hardwick Triathlon	1:14:34		750m/24km/5km
6 Aug	Bearbrook 10k	41:28	73.51	10km
29 Jul	OUAC & BMC Iffley Festival of Miles PB	5:48	75.80	1mi
19 Jul	Waddesdon Manor Summer 5K	20:20	73.01	5km
15 Jul	Hornton Classic 6 PB	40:49	71.44	6mi
9 Jul	Bedfordshire Triathlon	2:18:28		1.5km/40km/10km
2 Jul	Didcot 5 PB	31:19	77.24	5mi
17 Jun	Cumnor Royal British Legion 5k PB	19:24	76.52	5km
3 Jun	Otmoor Challenge	1:31:35	72.21	13.1mi
28 May	Wantage Triathlon	2:04:32		800m/35km/12km
25 May	Bletchingdon (Mota-vation Series race 2) SB	27:16	70.61	4mi
14 May	Oxford Town and Gown 10k SB	38:50	77.82	10km
8 May	Oxford Sri Chinmoy Self Transcendence Race 1 PB	17:59	79.59	3mi
30 Apr	Oxfordshire County Road Relays PB	20:05	76.99	5.2km
27 Apr	Charlton-on-Otmoor (Mota-vation Series race 1) SB	26:30	74.52	4.1mi
23 Apr	London Marathon SB	2:58:19	77.76	26.2mi
9 Apr	White Horse Half Marathon SB	1:27:15	75.79	13.1mi
1 Apr	Abingdon parkrun	20:13	73.43	5km
19 Mar	Fleet Half Marathon	1:28:00	75.15	13.1mi
2016		Result	WAVA	Distance
26 Dec	Aylesbury Boxing Day 1 mile SB	6:18	69.23	1mi
26 Dec	Aylesbury Boxing Day 5km	20:49	71.31	5km
11 Dec	Andy Reading Memorial 10k	41:18	73.17	10km
27 Nov	Watford Autumn 10K PB	42:08	66.61	9.3km
23 Oct	Abingdon Marathon			26.2mi
15 Oct	Chiltern Cross Country League Race 1 Senior Men	37:44	80.09	10km
2 Oct	Cricklade Half Marathon	1:28:59	74.32	13.1mi
24 Sep	Woodstock 12 PB	1:25:55	71.00	12.1mi
30 Jul	Oxford parkrun	19:43	75.29	5km
14 Jul	Great Team Relay SB	19:32	75.39	5km
15 May	Oxford Town and Gown 10k SB	39:27	75.95	10km
8 May	St Neots standard distance triathlon	2:13:30		1.5km/45km/10km
24 Apr	London Marathon SB	3:03:50	74.76	26.2mi
25 Mar	Maidenhead Easter 10 SB	1:05:39	75.45	10mi
13 Mar	Gloucester 20 PB	2:20:39	73.28	20mi
28 Feb	Coventry Half Marathon SB	1:28:19	74.22	13.1mi
27 Feb	Oxford parkrun	20:51	70.63	5km
13 Feb	Chiltern XC League Senior & Veteran Men's Race			8.4km
16 Jan	Country to Capital PB	6:22:54	69.89	45mi
2015		Result	WAVA	Distance
7 Nov	Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men	44:52	62.70	9.4km
11 Oct	Oxford Half Marathon SB	1:31:00	72.03	13.1mi
31 Aug	OxfordTri Sprint Triathlon	1:09:39		400m/22.8km/5.6km
28 Jun	Grafman Middle Distance Triathlon	4:37:11		1.9km/90km/21km
7 Jun	Bala Middle Distance Triathlon			2km/78.5km/20km
30 Apr	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	26:34	73.13	4.1mi
8 Mar	Gloucester 20 SB	2:30:16	68.00	20mi
22 Feb	Portsmouth Coastal Half Marathon	1:35:46	67.85	13.1mi
15 Feb	Bramley 20	2:33:36	66.52	20mi
10 Jan	Chiltern League Milton Keynes	40:06	59.33	5mi
2014		Result	WAVA	Distance
11 May	Oxford Town & Gown 10k SB	40:46	72.27	10km
13 Apr	London Marathon SB	3:16:00	68.91	26.2mi
16 Mar	Gloucester 20 SB	2:26:28	69.16	20mi
12 Mar	Teddy Hall Relays PB	23:25	72.07	3.6mi
2 Mar	Oxford Mail League Round 5: Harwell (Men)	38:55	64.13	8500m
8 Feb	chiltern league campbell park	37:19	63.23	5mi
2 Feb	Watford Half Marathon SB	1:31:26	70.45	13.1mi
2013		Result	WAVA	Distance
24 Nov	Eynsham 10k	41:17	71.36	10km
14 Jul	The Thame Triathlon	58:49		400m/20km/5km
12 May	Oxford Town and Gown SB	40:42	71.78	10km
2 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	27:41	67.32	4mi
2 Feb	Thames Trot PB	6:58:08	59.89	43.5mi
2012		Result	WAVA	Distance
18 Nov	Luton Marathon SB	3:14:22	68.89	26.2mi
14 Oct	Oxford Half Marathon SB	1:29:08	71.65	13.1mi
8 Jul	Challenge Roth	9:39:09		4km/180km/42km
13 May	Oxford Town & Gown 10k SB	39:40	73.05	10km
6 Apr	Maidenhead Easter 10 SB	1:05:21	73.25	10mi
2011		Result	WAVA	Distance
5 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	24:42	76.17	4.1mi
22 Apr	Maidenhead Easter 10 SB	1:05:42	72.26	10mi
2010		Result	WAVA	Distance
12 Sep	Chippenham Half Marathon	1:33:47	66.95	13.1mi
6 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) PB	25:50	70.45	4mi
7 Feb	Watford Half Marathon SB	1:31:40	67.93	13.1mi
2009		Result	WAVA	Distance
6 Dec	Luton Marathon SB	3:10:41	68.47	26.2mi
13 Sep	Chippenham Half Marathon SB	1:26:21	72.11	13.1mi
7 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) SB	24:58	74.19	4.1mi
10 Apr	Maidenhead Easter 10 SB	1:06:17	70.45	10mi
1 Feb	Watford Half Marathon	1:27:52	70.27	13.1mi
2008		Result	WAVA	Distance
31 Aug	Headington 10K SB	38:15	73.93	10km
2005		Result	WAVA	Distance
2 Jun	Bletchingdon (Mota-Vation Series Race 2) PB	25:52	72.21	4.26mi
15 May	Oxford Town & Gown 10K SB	36:56	74.18	10km
5 May	Charlton-on-Otmoor (Mota-Vation Series Race 1) PB	23:39	75.96	4.1mi
2004		Result	WAVA	Distance
3 Jun	Bletchingdon (Mota-vation Series race 2) SB	27:13	63.87	4mi
9 Apr	Maidenhead Easter 10 PB	1:02:48	71.51	10mi
1990		Result	WAVA	Distance
13 May	Oxford Town & Gown 10k PB	36:48	71.74	10km
1984		Result	WAVA	Distance
6 May	Abingdon Marathon PB	2:45:27	73.47	26.2mi
8 Apr	Milton Keynes Half Marathon PB	1:16:55	75.37	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	35	0	0	0	0	0	0	0	0	0	0	0	35
2025	6.3	0	0	0	0	0	0	0	0	0	0	0	6.3
2025	21	0	0	0	0	0	0	0	0	0	0	0	21
2025	545	0	0	0	0	0	0	0	0	0	0	0	545
2024	35	36	14	19	40	56	49	36	39	58	52	45	480
2024	15.2	11.4	0	20	12.5	9	13.3	8.6	4.2	6.2	4.6	13.1	118.1
2024	3	14	0	1	49	33	12	12	27	18	27	43	240
2024	785	770	121	836	957	622	887	894	854	699	791	812	9029
2023	27	16	19	27	30	40	28	42	30	41	47	40	387
2023	5.9	7.7	12.2	14.4	13.9	15.8	12.2	12.5	11.6	6.8	6.4	13.4	132.9
2023	221	156	41	7	88	18	5	15	37	33	5	0	627
2023	630	698	803	887	814	1064	1179	1200	1180	966	871	961	11252
2022	17	15	24	36	31	24	18	28	25	21	28	22	290
2022	8.4	8.3	11.3	20.6	18.8	12.1	15	11.6	5.9	10	6.3	8	136.2
2022	81	85	145	208	227	180	163	194	299	235	244	301	2363
2022	872	736	797	810	614	749	758	743	391	520	574	481	8046
2021	22	20	20	28	38	30	20	11	11	18	19	19	256
2021	0	0	0	5.3	3.4	5.8	9.8	6	8.4	8.4	4	6.2	57.2
2021	214	219	257	275	281	157	181	174	161	171	79	47	2216
2021	285	340	334	219	296	767	660	551	688	443	429	748	5760
2020	41	30	25	6	3	18	20	16	18	25	14	17	233
2020	5.6	5.6	6.3	0	0	0	2.9	2.7	0	0	0	0	23.1
2020	174	117	165	111	162	173	155	177	159	225	221	152	1992
2020	644	802	872	1232	1393	837	1024	933	791	450	265	401	9644
2019	0	0	0	0	0	0	0	0	2	0	0	2	4
2019	4.1	5.5	1.6	5.5	6	4	9.2	7.7	4	5.5	11.6	8.2	72.9
2019	20	149	275	233	224	266	99	3	0	14	42	116	1442
2019	657	428	501	638	883	687	1127	1417	1327	1057	945	786	10452
2018	5	0	0	0	0	0	0	0	0	0	0	0	5
2018	5.6	2	5.5	4.2	5.9	6.6	11.5	6.9	6.5	3.6	6	5.9	70.2
2018	238	266	86	11	57	37	89	125	196	172	193	134	1604
2018	229	130	600	1174	1176	1398	1581	1301	918	802	611	802	10721
2017	0	0	0	1	0	0	0	0	0	0	0	2	3
2017	5.7	1.9	7	1.7	9.6	9.6	10.1	8.1	0	4.9	1.9	5.4	65.9
2017	33	104	315	232	235	125	250	159	27	99	221	210	2009
2017	546	553	296	288	526	690	514	504	401	472	108	325	5224
2016	5.4	3.5	5.8	5.6	9	5.8	5.2	4	3.2	3.3	0	0	50.8
2016	271	188	245	136	153	131	125	145	218	183	155	289	2238
2016	110	212	414	668	576	845	903	1084	238	225	260	114	5649
2015	9.5	8	8	9.9	11.1	13.3	7.6	6.6	8.2	5.3	3.9	3.9	95.2
2015	148	188	44	34	68	39	17	54	125	151	185	288	1341
2015	310	305	1058	953	1048	568	1382	1373	424	461	237	106	8224
2014	9.9	7.7	7.8	8	13.4	6	20	14.7	2.9	0	0	4.8	94.9
2014	205	172	131	68	81	12	111	63	0	0	41	100	983
2014	211	165	480	744	850	1112	833	557	1240	673	585	331	7781
2013	3.5	2	7.8	2	5.5	7.3	6.7	7.2	3.9	3.5	3.7	5.5	58.6
2013	188	71	72	91	44	59	47	0	15	77	108	154	924
2013	28	128	250	327	411	584	788	708	749	483	229	199	4884
2012	15	10.1	10.3	12.8	15.2	16.4	13.5	8.2	6.5	5.1	5.6	6	124.6
2012	103	92	126	133	122	159	87	63	40	95	116	228	1364
2012	480	473	805	626	899	603	874	665	421	414	94	44	6397
2011	7.2	10.1	6.9	8.7	9.4	12.3	4.8	12.5	16	0	0	1.6	89.4
2011	70	94	130	117	102	121	79	76	99	125	39	57	1108
2011	623	732	761	1101	929	701	1207	1053	429	548	373	374	8832
2010	10.8	8.3	10.6	13.4	14.2	15	13.1	11.5	7.6	5.2	4	5.1	118.8
2010	62	88	101	74	119	168	37	32	84	95	77	66	1003
2010	470	542	726	877	820	889	531	818	420	438	227	390	7149
2009	5.8	5.7	8.5	10.4	15.4	14.1	9.3	17.4	8.1	3.2	8	6	111.9
2009	93	44	37	91	119	115	68	129	74	36	136	93	1036
2009	441	674	744	624	761	829	1215	434	387	290	293	339	7033
2008	8.1	2	9	1.9	3.2	2.8	10.8	16.6	7.9	12.9	8.3	8.1	91.6
2008	29	5	46	36	57	62	72	84	38	84	119	76	708
2008	177	0	266	690	613	782	921	526	592	278	185	474	5504
2007	0	0	0	0	0	0	0	0	0	0	0	5.1	5.1
2007	67	51	12	4	67	61	41	47	30	76	98	79	634
2007	454	0	64	136	150	533	848	414	364	447	286	517	4214
2006	2	4	2	5	1.7	7.8	0	6.9	6.2	1.6	0	0	37.2
2006	90	93	66	41	18	3	3	58	56	126	71	71	697
2006	802	846	774	807	748	1145	1563	293	613	450	400	631	9073
2005	0	0	0	0	0	0	0	1.2	14.7	12	2	2	31.9
2005	63	65	77	89	72	48	37	0	0	3	29	59	544
2005	820	819	932	814	937	1524	1776	565	71	321	385	675	9639
2004	135	68	170	205	25	21	0	0	13	43	62	24	766
2004	332	353	495	196	454	789	1168	1094	327	431	661	830	7129

Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1
0.3mi, 5:38 Walk - General 1) 0.49km - 5:38(11:27/km) 74/94bpm [847b/km] 29cal 55/60rpm Add a comment 29.3mi, 1:20:46 Bike - Zwift 1) 47.17km - 1:20:46(1:43/km) 124/139bpm [212b/km] 93/105rpm 172/307W 35.04/59.04kmph Add a comment 0mi, 23:56 Cross - Strength S+C Add a comment 1.3mi, 23:41 Walk - General 1) 1km - 11:02(11:02/km) 82/90bpm [905b/km] 62cal 57/61rpm 2) 1km - 10:50(10:50/km) 82/89bpm [889b/km] 59cal 58/60rpm 3) 0.16km - 1:48(11:10/km) 78/81bpm [871b/km] 9cal 58/59rpm Add a comment 6.7mi, 45:00 Cross - Rowing - Indoor 1) 0.98km - 4:00(4:06/km) 127/0bpm [520b/km] 21/0rpm 188/0W 14.64/0kmph 2) 0.21km - 1:00(4:43/km) 12.71/0kmph 3) 0.98km - 4:00(4:05/km) 135/0bpm [552b/km] 21/0rpm 190/0W 14.68/0kmph 4) 0.22km - 1:00(4:38/km) 12.94/0kmph 5) 0.98km - 4:00(4:05/km) 138/0bpm [564b/km] 21/0rpm 190/0W 14.68/0kmph 6) 0.21km - 1:00(4:46/km) 12.6/0kmph 7) 0.98km - 4:00(4:05/km) 137/0bpm [560b/km] 22/0rpm 189/0W 14.67/0kmph 8) 0.2km - 1:00(4:54/km) 12.23/0kmph 9) 0.98km - 4:00(4:05/km) 142/0bpm [580b/km] 22/0rpm 190/0W 14.68/0kmph 10) 0.21km - 1:00(4:44/km) 12.68/0kmph 11) 0.98km - 4:00(4:05/km) 140/0bpm [571b/km] 22/0rpm 191/0W 14.7/0kmph 12) 0.21km - 1:00(4:48/km) 12.48/0kmph 13) 0.98km - 4:00(4:05/km) 142/0bpm [580b/km] 22/0rpm 191/0W 14.7/0kmph 14) 0.2km - 1:00(4:53/km) 12.27/0kmph 15) 0.98km - 4:00(4:05/km) 145/0bpm [592b/km] 22/0rpm 191/0W 14.7/0kmph 16) 0.2km - 1:00(4:55/km) 12.19/0kmph 17) 0.98km - 4:00(4:05/km) 145/0bpm [592b/km] 22/0rpm 191/0W 14.7/0kmph 18) 0.21km - 1:00(4:51/km) 12.36/0kmph Add a comment	0.3mi, 5:43 Walk - General 1) 0.49km - 5:43(11:39/km) 80/128bpm [932b/km] 35cal 56/61rpm Add a comment 31.8mi, 1:23:34 Bike - Zwift 1) 51.18km - 1:23:34(1:38/km) 130/148bpm [212b/km] 94/110rpm 185/354W 36.75/59.69kmph Add a comment 4.3mi, 37:03 Run - Steady-State 1) 2km - 10:49(5:24/km) 136/148bpm [735b/km] 141cal 379/507W 2) 2km - 10:44(5:22/km) 142/149bpm [762b/km] 141cal 327/417W 3) 2km - 10:39(5:20/km) 141/150bpm [751b/km] 140cal 332/408W 4) 0.9km - 4:51(5:22/km) 144/150bpm [772b/km] 64cal 327/379W Add a comment	0.6mi, 11:13 Walk - General 1) 0.99km - 11:13(11:17/km) 72/88bpm [812b/km] 60cal 58/64rpm Add a comment 31.3mi, 1:21:35 Bike - Zwift 1) 50.37km - 1:21:35(1:37/km) 129/140bpm [209b/km] 96/108rpm 177/321W 37.04/59.22kmph Add a comment 3.6mi, 10:32 Bike - Zwift 1) 5.75km - 10:32(1:50/km) 107/114bpm [196b/km] 89/96rpm 132/195W 32.75/42.33kmph Add a comment 0mi, 24:54 Cross - Strength S+C Add a comment 1.3mi, 23:39 Walk - General 1) 1km - 10:58(10:58/km) 86/97bpm [944b/km] 62cal 58/62rpm 2) 1km - 10:52(10:52/km) 84/90bpm [913b/km] 61cal 58/62rpm 3) 0.16km - 1:48(11:05/km) 82/85bpm [908b/km] 10cal 58/59rpm Add a comment 2.4mi, 1:08:02 Swim - Pool 1) 3.8km - 1:08:02(17:54/km) 122/132bpm [2184b/km] 760cal 27/rpm 3.35/3.96kmph Add a comment 3.8mi, 18:31 Bike - Commuting 1) 6.08km - 18:31(3:03/km) 108/132bpm [329b/km] 173cal Add a comment	0.3mi, 5:58 Walk - General 1) 0.51km - 5:58(11:46/km) 69/83bpm [812b/km] 30cal 55/58rpm Add a comment 31.8mi, 1:21:00 Bike - Zwift 1) 51.1km - 1:21:00(1:35/km) 131/148bpm [208b/km] 92/105rpm 189/431W 37.85/60.26kmph Add a comment 1.4mi, 23:58 Walk - General 1) 1km - 11:09(11:09/km) 85/108bpm [947b/km] 63cal 57/60rpm 2) 1km - 10:58(10:58/km) 85/93bpm [932b/km] 61cal 58/60rpm 3) 0.17km - 1:51(10:59/km) 82/86bpm [901b/km] 10cal 58/59rpm Add a comment 2.2mi, 1:03:23 Swim - Pool 1) 3.5km - 1:03:23(18:07/km) 118/139bpm [2137b/km] 700cal 26/rpm 3.31/3.85kmph Add a comment 3.3mi, 16:34 Bike - Commuting 1) 5.37km - 16:34(3:05/km) 103/126bpm [318b/km] 133cal Add a comment	0.3mi, 5:42 Walk - General 1) 0.49km - 5:42(11:34/km) 85/94bpm [983b/km] 30cal 57/59rpm Add a comment 31.7mi, 1:26:56 Bike - Zwift 1) 51.09km - 1:26:56(1:42/km) 133/145bpm [226b/km] 94/106rpm 180/302W 35.26/65.49kmph Add a comment 0mi, 22:48 Cross - Strength S+C Add a comment 5mi, 42:41 Run - Steady-State 1) 2km - 10:42(5:21/km) 139/148bpm [744b/km] 143cal 369/463W 2) 2km - 10:36(5:18/km) 146/152bpm [773b/km] 145cal 351/486W 3) 2km - 10:23(5:12/km) 142/152bpm [737b/km] 138cal 321/367W 4) 2km - 10:55(5:28/km) 149/155bpm [813b/km] 149cal 335/452W 5) 0.01km - 5(5:25/km) 148/148bpm [802b/km] 1cal 412/424W Add a comment	0.3mi, 5:47 Walk - General 1) 0.5km - 5:47(11:40/km) 72/87bpm [840b/km] 29cal 55/59rpm Add a comment 26.8mi, 1:10:54 Bike - Zwift 1) 43.12km - 1:10:54(1:39/km) 121/134bpm [199b/km] 92/106rpm 162/288W 36.49/54.48kmph Add a comment 1.3mi, 23:48 Walk - General 1) 1km - 11:13(11:13/km) 88/100bpm [987b/km] 63cal 57/60rpm 2) 1km - 10:56(10:56/km) 81/88bpm [885b/km] 60cal 58/60rpm 3) 0.15km - 1:40(10:52/km) 77/78bpm [836b/km] 9cal 58/59rpm Add a comment 6.3mi, 42:00 Cross - Rowing - Indoor 1) 1.46km - 6:00(4:07/km) 134/0bpm [551b/km] 21/0rpm 186/0W 14.59/0kmph 2) 0.21km - 1:00(4:46/km) 12.58/0kmph 3) 1.46km - 6:00(4:06/km) 139/0bpm [570b/km] 21/0rpm 188/0W 14.64/0kmph 4) 0.21km - 1:00(4:48/km) 12.51/0kmph 5) 1.47km - 6:00(4:05/km) 142/0bpm [581b/km] 22/0rpm 189/0W 14.67/0kmph 6) 0.2km - 1:00(4:56/km) 12.15/0kmph 7) 1.47km - 6:00(4:06/km) 145/0bpm [593b/km] 22/0rpm 189/0W 14.66/0kmph 8) 0.21km - 1:00(4:48/km) 12.5/0kmph 9) 1.47km - 6:00(4:06/km) 146/0bpm [598b/km] 22/0rpm 189/0W 14.66/0kmph 10) 0.2km - 1:00(5:01/km) 11.95/0kmph 11) 1.47km - 6:00(4:05/km) 147/0bpm [600b/km] 22/0rpm 190/0W 14.69/0kmph 12) 0.21km - 1:00(4:48/km) 12.48/0kmph Add a comment	0.4mi, 7:03 Walk - General 1) 0.6km - 7:03(11:49/km) 75/90bpm [886b/km] 38cal 55/59rpm Add a comment 20.6mi, 1:04:41 Bike - Zwift 1) 33.12km - 1:04:41(1:57/km) 138/161bpm [269b/km] 94/108rpm 193/296W 30.72/70.73kmph Add a comment 1.9mi, 33:46 Walk - General 1) 1km - 10:51(10:51/km) 90/97bpm [977b/km] 67cal 57/61rpm 2) 1km - 10:56(10:56/km) 92/116bpm [1006b/km] 63cal 59/61rpm 3) 1km - 11:22(11:22/km) 95/107bpm [1080b/km] 67cal 56/59rpm 4) 0.05km - 37(11:31/km) 96/98bpm [1105b/km] 3cal 58/58rpm Add a comment 0mi, 22:46 Cross - Strength Add a comment 8mi, 53:51 Cross - Rowing - Indoor 3x4000m (1:30) 1) 4km - 16:27(4:07/km) 137/0bpm [564b/km] 21/0rpm 186/0W 14.58/0kmph 2) 0.29km - 1:30(5:11/km) 11.58/0kmph 3) 4km - 16:26(4:07/km) 144/0bpm [592b/km] 22/0rpm 187/0W 14.6/0kmph 4) 0.29km - 1:30(5:09/km) 11.64/0kmph 5) 4km - 16:28(4:07/km) 148/0bpm [609b/km] 22/0rpm 186/0W 14.58/0kmph 6) 0.28km - 1:30(5:18/km) 11.33/0kmph Add a comment
Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8
0mi, 1:25:39 Cross - Strength S+C Add a comment 6.1mi, 29:42 Bike - Commuting 1) 9.85km - 29:42(3:01/km) 109/133bpm [328b/km] 278cal Add a comment 1.4mi, 23:36 Walk - General 1) 1km - 10:51(10:51/km) 88/96bpm [954b/km] 62cal 59/62rpm 2) 1km - 10:50(10:50/km) 90/97bpm [975b/km] 63cal 59/62rpm 3) 0.18km - 1:55(10:40/km) 87/91bpm [927b/km] 11cal 59/60rpm Add a comment 5.3mi, 45:14 Run - Steady-State 1) 2km - 10:32(5:16/km) 139/151bpm [732b/km] 139cal 396/573W 2) 2km - 10:33(5:17/km) 145/151bpm [765b/km] 141cal 337/408W 3) 2km - 10:30(5:15/km) 147/151bpm [772b/km] 143cal 340/421W 4) 2km - 10:56(5:28/km) 151/154bpm [825b/km] 151cal 343/457W 5) 0.51km - 2:44(5:19/km) 149/153bpm [792b/km] 37cal 317/397W Add a comment	31.8mi, 1:30:25 Bike - Zwift 1) 49km - 1:26:47(1:46/km) 121/146bpm [214b/km] 872cal 93/107rpm 175/372W 33.88/70.44kmph 2) 2.19km - 3:38(1:40/km) 131/163bpm [217b/km] 84/100rpm 134/221W 36.15/42.21kmph Add a comment 1.7mi, 29:43 Walk - General 1) 1km - 10:46(10:46/km) 83/96bpm [894b/km] 64cal 58/61rpm 2) 1km - 11:05(11:05/km) 87/93bpm [964b/km] 62cal 59/61rpm 3) 0.72km - 7:52(10:57/km) 75/87bpm [821b/km] 42cal 58/62rpm Add a comment	0.3mi, 5:49 Walk - General 1) 0.5km - 5:49(11:36/km) 74/90bpm [859b/km] 30cal 54/62rpm Add a comment 16.2mi, 45:32 Bike - Zwift 1) 5.54km - 10:01(1:49/km) 114/123bpm [206b/km] 82cal 91/105rpm 144/205W 33.18/39.06kmph 2) 0.69km - 1:00(1:27/km) 130/136bpm [189b/km] 13cal 100/111rpm 227/243W 41.26/45.71kmph 3) 0.65km - 1:00(1:32/km) 134/137bpm [206b/km] 10cal 88/98rpm 186/219W 39.09/41.86kmph 4) 0.64km - 1:00(1:34/km) 133/137bpm [208b/km] 13cal 104/111rpm 228/243W 38.4/40.24kmph 5) 0.63km - 1:00(1:35/km) 135/139bpm [215b/km] 10cal 93/99rpm 186/215W 37.74/40.38kmph 6) 0.34km - 30(1:28/km) 135/139bpm [198b/km] 7cal 108/116rpm 249/275W 40.88/42.8kmph 7) 0.3km - 30(1:39/km) 139/140bpm [229b/km] 3cal 91/108rpm 126/250W 36.41/41.01kmph 8) 0.31km - 30(1:38/km) 134/136bpm [219b/km] 7cal 110/125rpm 271/296W 36.74/39.92kmph 9) 0.29km - 30(1:44/km) 136/138bpm [237b/km] 3cal 90/101rpm 126/256W 34.45/37.78kmph 10) 1.06km - 2:00(1:53/km) 117/133bpm [221b/km] 13cal 91/100rpm 115/162W 31.82/34.85kmph 11) 0.33km - 30(1:31/km) 124/138bpm [188b/km] 9cal 109/127rpm 348/403W 39.47/44.69kmph 12) 0.52km - 1:00(1:55/km) 137/143bpm [263b/km] 4cal 90/96rpm 78/328W 31.31/44.95kmph 13) 0.34km - 30(1:29/km) 129/140bpm [192b/km] 10cal 115/131rpm 357/415W 40.27/45.82kmph 14) 0.53km - 1:00(1:52/km) 136/144bpm [254b/km] 4cal 93/106rpm 79/340W 32.09/45.64kmph 15) 0.32km - 30(1:34/km) 128/141bpm [201b/km] 10cal 114/124rpm 356/440W 38.17/44.75kmph 16) 0.52km - 1:00(1:56/km) 137/144bpm [264b/km] 4cal 92/100rpm 79/309W 31.16/44.74kmph 17) 0.33km - 30(1:32/km) 130/143bpm [200b/km] 10cal 115/124rpm 365/424W 39.03/44.8kmph 18) 0.55km - 1:00(1:50/km) 139/146bpm [254b/km] 4cal 93/100rpm 82/342W 32.77/44.79kmph 19) 5.78km - 10:00(1:44/km) 121/126bpm [209b/km] 85cal 90/98rpm 149/187W 34.66/42.38kmph 20) 0.36km - 30(1:24/km) 135/146bpm [189b/km] 10cal 113/125rpm 365/474W 42.79/48.33kmph 21) 0.59km - 1:00(1:43/km) 142/149bpm [243b/km] 4cal 92/116rpm 80/296W 35.1/48.33kmph 22) 0.32km - 30(1:33/km) 133/144bpm [205b/km] 10cal 116/140rpm 359/398W 38.83/45.9kmph 23) 0.57km - 1:00(1:44/km) 139/147bpm [242b/km] 4cal 92/98rpm 78/314W 34.5/46.26kmph 24) 0.33km - 30(1:32/km) 134/147bpm [206b/km] 10cal 114/123rpm 364/456W 39.03/46.12kmph 25) 0.54km - 1:00(1:51/km) 143/151bpm [266b/km] 4cal 92/106rpm 79/322W 32.31/46.19kmph 26) 0.32km - 30(1:33/km) 136/147bpm [212b/km] 10cal 117/125rpm 364/415W 38.51/44.12kmph 27) 0.55km - 1:00(1:49/km) 142/150bpm [258b/km] 4cal 92/103rpm 80/320W 32.96/42.14kmph 28) 2.59km - 5:00(1:56/km) 114/126bpm [220b/km] 30cal 92/102rpm 105/147W 31.12/35.15kmph 29) 0.25km - 31(2:02/km) 109/113bpm [221b/km] 72/95rpm 101/172W 29.61/30.97kmph Add a comment 15.3mi, 44:48 Bike - Zwift 1) 24.4km - 44:26(1:49/km) 124/141bpm [226b/km] 438cal 93/109rpm 172/446W 32.94/56.95kmph 2) 0.2km - 22(1:51/km) 117/118bpm [217b/km] 69/94rpm 88/165W 32.29/33.62kmph Add a comment 1.3mi, 23:22 Walk - General 1) 1km - 10:50(10:50/km) 87/93bpm [943b/km] 64cal 59/62rpm 2) 1km - 10:51(10:51/km) 81/92bpm [879b/km] 60cal 60/62rpm 3) 0.16km - 1:41(10:50/km) 84/86bpm [911b/km] 9cal 60/62rpm Add a comment 2.2mi, 1:03:04 Swim - Pool 1) 3.6km - 1:03:04(17:31/km) 117/129bpm [2050b/km] 720cal 27/rpm 3.42/3.93kmph Add a comment 3.6mi, 17:06 Bike - Commuting 1) 5.74km - 17:06(2:59/km) 116/147bpm [346b/km] 183cal Add a comment	11.3mi, 30:22 Bike - Zwift 1) 18.1km - 30:22(1:41/km) 128/142bpm [215b/km] 92/105rpm 160/281W 35.76/50.49kmph Add a comment 15mi, 45:05 Bike - Zwift 1) 23.4km - 44:02(1:53/km) 132/151bpm [248b/km] 462cal 95/113rpm 183/417W 31.88/61.38kmph 2) 0.68km - 1:03(1:33/km) 139/144bpm [215b/km] 88/106rpm 121/191W 38.83/44.18kmph Add a comment 1.6mi, 28:25 Walk - General 1) 1km - 10:51(10:51/km) 83/90bpm [900b/km] 59cal 57/60rpm 2) 1km - 10:57(10:57/km) 89/97bpm [975b/km] 63cal 58/60rpm 3) 0.61km - 6:37(10:49/km) 90/96bpm [973b/km] 39cal 58/60rpm Add a comment 6.3mi, 42:00 Cross - Rowing - Indoor 6min (1min) 1) 1.46km - 6:00(4:06/km) 139/0bpm [570b/km] 21/0rpm 188/0W 14.64/0kmph 2) 0.22km - 1:00(4:33/km) 13.2/0kmph 3) 1.47km - 6:00(4:05/km) 143/0bpm [585b/km] 21/0rpm 189/0W 14.67/0kmph 4) 0.21km - 1:00(4:47/km) 12.54/0kmph 5) 1.47km - 6:00(4:05/km) 143/0bpm [585b/km] 21/0rpm 189/0W 14.67/0kmph 6) 0.2km - 1:00(4:54/km) 12.23/0kmph 7) 1.47km - 6:00(4:05/km) 147/0bpm [601b/km] 22/0rpm 190/0W 14.68/0kmph 8) 0.21km - 1:00(4:51/km) 12.39/0kmph 9) 1.47km - 6:00(4:05/km) 148/0bpm [605b/km] 22/0rpm 190/0W 14.68/0kmph 10) 0.2km - 1:00(4:54/km) 12.24/0kmph 11) 1.47km - 6:00(4:05/km) 150/0bpm [613b/km] 22/0rpm 190/0W 14.69/0kmph 12) 0.2km - 1:00(5:08/km) 11.7/0kmph Add a comment	0.6mi, 11:13 Walk - General 1) 0.99km - 11:13(11:19/km) 77/97bpm [871b/km] 62cal 58/62rpm Add a comment 25.6mi, 1:08:49 Bike - Zwift 1) 41.17km - 1:08:49(1:40/km) 133/141bpm [222b/km] 92/108rpm 185/291W 35.89/64.17kmph Add a comment 2.9mi, 8:50 Bike - Zwift 1) 4.64km - 8:50(1:54/km) 108/122bpm [205b/km] 86/99rpm 124/243W 31.55/47.54kmph Add a comment 5mi, 43:09 Run - Steady-State 1) 2km - 10:46(5:23/km) 140/150bpm [754b/km] 143cal 398/482W 2) 2km - 10:41(5:21/km) 146/151bpm [780b/km] 142cal 329/457W 3) 2km - 10:35(5:18/km) 146/155bpm [773b/km] 141cal 334/489W 4) 2km - 10:32(5:16/km) 149/154bpm [785b/km] 144cal 339/461W 5) 0.11km - 35(5:15/km) 146/148bpm [767b/km] 8cal 302/342W Add a comment 0mi, 21:15 Cross - Strength S+C Add a comment	8.8mi, 22:07 Bike - Zwift 1) 14.09km - 22:07(1:34/km) 137/149bpm [215b/km] 92/107rpm 192/352W 38.22/62.4kmph Add a comment 21.2mi, 59:24 Bike - Zwift 1) 34.03km - 59:24(1:45/km) 129/140bpm [225b/km] 93/112rpm 176/295W 34.37/66.8kmph Add a comment 0.6mi, 10:48 Walk - Commute 1) 1km - 10:38(10:38/km) 90/101bpm [957b/km] 67cal 57/61rpm 2) 0.02km - 10(10:23/km) 96/97bpm [997b/km] 1cal 59/60rpm Add a comment 1.2mi, 20:45 Walk - General 1) 1km - 10:39(10:39/km) 68/85bpm [724b/km] 62cal 60/63rpm 2) 0.91km - 10:06(11:03/km) 63/82bpm [696b/km] 59cal 57/66rpm Add a comment 0.4mi, 8:23 Walk - Commute 1) 0.67km - 8:23(12:30/km) 87/94bpm [1087b/km] 46cal 58/62rpm Add a comment 0mi, 25:50 Cross - Strength S+C Add a comment	28.1mi, 1:19:14 Bike - Zwift 1) 42.59km - 1:14:29(1:45/km) 124/145bpm [217b/km] 718cal 93/112rpm 168/424W 34.31/54.16kmph 2) 2.7km - 4:45(1:46/km) 123/143bpm [217b/km] 88/98rpm 137/220W 34.07/45.62kmph Add a comment 1.4mi, 23:18 Walk - General 1) 1km - 10:49(10:49/km) 90/103bpm [974b/km] 63cal 59/62rpm 2) 1km - 10:41(10:41/km) 85/92bpm [908b/km] 62cal 59/61rpm 3) 0.18km - 1:48(10:09/km) 90/94bpm [914b/km] 12cal 59/60rpm Add a comment 0mi, 1:27:30 Cross - Strength S+C Add a comment 4.6mi, 22:39 Bike - Commuting 1) 7.37km - 22:39(3:04/km) 113/135bpm [347b/km] 220cal Add a comment
Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15
0.3mi, 5:38 Walk - General 1) 0.51km - 5:38(11:04/km) 84/90bpm [929b/km] 31cal 57/60rpm Add a comment 28.1mi, 1:18:37 Bike - Zwift 1) 2.51km - 5:01(2:00/km) 100/110bpm [200b/km] 37cal 89/108rpm 131/213W 30.06/40.21kmph 2) 0.28km - 30(1:47/km) 114/118bpm [203b/km] 6cal 93/100rpm 216/229W 33.74/36.84kmph 3) 2.03km - 3:30(1:43/km) 120/123bpm [206b/km] 37cal 91/95rpm 185/222W 34.88/40.51kmph 4) 0.3km - 30(1:40/km) 123/127bpm [206b/km] 6cal 93/97rpm 218/265W 35.83/36.37kmph 5) 2.03km - 3:30(1:43/km) 124/129bpm [213b/km] 37cal 92/96rpm 185/227W 34.87/42.79kmph 6) 0.18km - 30(2:46/km) 125/129bpm [346b/km] 6cal 106/117rpm 218/239W 21.65/26.44kmph 7) 1.91km - 3:30(1:50/km) 126/131bpm [231b/km] 37cal 93/102rpm 185/212W 32.71/40.16kmph 8) 1.72km - 3:00(1:44/km) 109/125bpm [190b/km] 19cal 92/99rpm 115/189W 34.48/48.87kmph 9) 0.33km - 30(1:30/km) 113/121bpm [169b/km] 6cal 105/120rpm 212/229W 40.08/46.12kmph 10) 2.13km - 3:30(1:39/km) 127/130bpm [209b/km] 37cal 93/98rpm 185/224W 36.54/41.05kmph 11) 0.34km - 30(1:30/km) 128/131bpm [191b/km] 6cal 107/117rpm 217/231W 40.21/43.69kmph 12) 2.01km - 3:30(1:44/km) 129/135bpm [224b/km] 37cal 92/107rpm 185/229W 34.51/39.71kmph 13) 0.26km - 30(1:57/km) 130/134bpm [254b/km] 6cal 107/113rpm 217/228W 30.77/34.01kmph 14) 2.03km - 3:30(1:43/km) 130/135bpm [224b/km] 37cal 93/101rpm 185/214W 34.88/42.87kmph 15) 1.47km - 3:00(2:02/km) 113/128bpm [230b/km] 19cal 92/109rpm 116/182W 29.46/40.71kmph 16) 0.14km - 30(3:30/km) 113/120bpm [395b/km] 6cal 104/114rpm 209/231W 17.14/19.1kmph 17) 1.91km - 3:30(1:50/km) 127/131bpm [233b/km] 37cal 93/101rpm 185/226W 32.68/40.81kmph 18) 0.32km - 30(1:33/km) 128/131bpm [198b/km] 6cal 107/111rpm 216/239W 38.82/45.34kmph 19) 2.2km - 3:30(1:35/km) 130/135bpm [207b/km] 37cal 93/109rpm 185/224W 37.7/52.36kmph 20) 0.3km - 30(1:39/km) 130/133bpm [214b/km] 6cal 109/118rpm 218/236W 36.43/37.63kmph 21) 2.07km - 3:30(1:41/km) 130/136bpm [220b/km] 37cal 95/110rpm 185/229W 35.51/41.94kmph 22) 1.64km - 3:00(1:50/km) 119/128bpm [218b/km] 23cal 93/97rpm 137/210W 32.72/38kmph 23) 17km - 28:36(1:41/km) 121/132bpm [204b/km] 91/104rpm 159/268W 35.67/56.97kmph Add a comment 0.6mi, 10:52 Walk - Commute 1) 1km - 10:49(10:49/km) 83/97bpm [898b/km] 63cal 59/62rpm 2) 0.01km - 3(9:07/km) 80/80bpm [730b/km] 59/60rpm Add a comment 1.1mi, 19:28 Walk - General 1) 1km - 10:41(10:41/km) 82/88bpm [876b/km] 63cal 59/61rpm 2) 0.81km - 8:46(10:51/km) 81/87bpm [879b/km] 50cal 59/61rpm Add a comment 0.5mi, 8:20 Walk - Commute 1) 0.75km - 8:20(11:08/km) 82/90bpm [912b/km] 47cal 57/59rpm Add a comment	0.6mi, 11:00 Walk - General 1) 1km - 10:44(10:44/km) 82/91bpm [881b/km] 61cal 58/62rpm 2) 0.02km - 15(10:50/km) 57/63bpm [618b/km] 1cal 61/63rpm Add a comment 9.4mi, 25:30 Bike - Zwift 1) 15.16km - 25:30(1:41/km) 120/132bpm [202b/km] 92/102rpm 155/256W 35.67/60.23kmph Add a comment 19.5mi, 1:00:52 Bike - Zwift 1) 30.6km - 59:28(1:57/km) 123/135bpm [239b/km] 586cal 92/105rpm 172/324W 30.87/53.09kmph 2) 0.8km - 1:24(1:44/km) 122/132bpm [212b/km] 91/97rpm 133/195W 34.46/45.73kmph Add a comment 1.4mi, 23:17 Walk - General 1) 1km - 10:50(10:50/km) 86/92bpm [932b/km] 63cal 59/62rpm 2) 1km - 10:39(10:39/km) 78/93bpm [830b/km] 60cal 59/63rpm 3) 0.17km - 1:48(10:44/km) 73/80bpm [783b/km] 10cal 59/60rpm Add a comment 6.3mi, 42:00 Cross - Rowing - Indoor 6min(1min) 1) 1.47km - 6:00(4:05/km) 132/0bpm [540b/km] 21/0rpm 189/0W 14.67/0kmph 2) 0.22km - 1:00(4:38/km) 12.95/0kmph 3) 1.47km - 6:00(4:05/km) 139/0bpm [567b/km] 21/0rpm 191/0W 14.72/0kmph 4) 0.22km - 1:00(4:34/km) 13.12/0kmph 5) 1.47km - 6:00(4:04/km) 141/0bpm [574b/km] 21/0rpm 192/0W 14.73/0kmph 6) 0.21km - 1:00(4:51/km) 12.37/0kmph 7) 1.47km - 6:00(4:05/km) 142/0bpm [579b/km] 21/0rpm 191/0W 14.71/0kmph 8) 0.21km - 1:00(4:47/km) 12.52/0kmph 9) 1.47km - 6:00(4:05/km) 143/0bpm [584b/km] 21/0rpm 190/0W 14.69/0kmph 10) 0.21km - 1:00(4:47/km) 12.55/0kmph 11) 1.47km - 6:00(4:05/km) 144/0bpm [588b/km] 22/0rpm 190/0W 14.69/0kmph 12) 0.21km - 1:00(4:51/km) 12.36/0kmph Add a comment	0.6mi, 10:58 Walk - General 1) 1km - 10:55(10:55/km) 73/89bpm [796b/km] 61cal 59/62rpm 2) 0km - 4(23:12/km) 61/62bpm [1416b/km] 39/59rpm Add a comment 31.8mi, 1:27:09 Bike - Zwift 1) 2.82km - 5:01(1:47/km) 110/119bpm [196b/km] 43cal 88/95rpm 149/220W 33.71/41.1kmph 2) 0.18km - 15(1:25/km) 119/121bpm [169b/km] 2cal 91/93rpm 203/223W 42.25/42.71kmph 3) 0.47km - 45(1:35/km) 121/123bpm [191b/km] 6cal 90/98rpm 153/212W 37.96/41.77kmph 4) 0.15km - 15(1:37/km) 118/120bpm [191b/km] 3cal 107/111rpm 217/238W 37.06/39.33kmph 5) 0.45km - 45(1:39/km) 122/124bpm [202b/km] 6cal 92/111rpm 153/239W 36.3/40.27kmph 6) 0.16km - 15(1:35/km) 121/123bpm [192b/km] 3cal 112/120rpm 241/273W 37.88/39.99kmph 7) 0.48km - 45(1:34/km) 125/127bpm [197b/km] 6cal 91/108rpm 155/243W 38.13/41.26kmph 8) 1.08km - 2:00(1:51/km) 114/124bpm [212b/km] 14cal 91/95rpm 130/153W 32.34/39.47kmph 9) 0.18km - 15(1:22/km) 115/122bpm [157b/km] 4cal 122/136rpm 320/363W 44.07/45.94kmph 10) 0.51km - 45(1:28/km) 129/132bpm [189b/km] 6cal 92/112rpm 156/327W 40.85/45.73kmph 11) 0.18km - 15(1:23/km) 128/131bpm [178b/km] 4cal 110/117rpm 318/374W 43.13/46.45kmph 12) 0.51km - 45(1:28/km) 133/136bpm [196b/km] 6cal 90/107rpm 159/337W 40.72/46.79kmph 13) 0.16km - 15(1:33/km) 132/136bpm [204b/km] 4cal 113/123rpm 314/357W 38.91/42.7kmph 14) 0.5km - 45(1:30/km) 134/137bpm [201b/km] 6cal 94/108rpm 160/347W 39.93/43.84kmph 15) 1.73km - 3:00(1:44/km) 115/130bpm [200b/km] 22cal 93/98rpm 129/157W 34.56/38.59kmph 16) 0.59km - 1:00(1:42/km) 115/118bpm [196b/km] 8cal 95/100rpm 148/166W 35.17/37.91kmph 17) 0.44km - 1:00(2:16/km) 124/129bpm [281b/km] 11cal 92/102rpm 208/242W 26.5/30.78kmph 18) 0.29km - 30(1:42/km) 134/143bpm [228b/km] 8cal 105/117rpm 304/339W 35.33/38.65kmph 19) 3.2km - 5:00(1:34/km) 118/144bpm [184b/km] 37cal 94/103rpm 130/266W 38.38/57.86kmph 20) 0.45km - 1:00(2:15/km) 115/118bpm [258b/km] 8cal 96/101rpm 149/162W 26.72/31.4kmph 21) 0.58km - 1:00(1:43/km) 125/134bpm [215b/km] 11cal 92/100rpm 207/275W 34.84/37.4kmph 22) 0.34km - 30(1:28/km) 139/145bpm [204b/km] 9cal 108/128rpm 319/383W 40.86/43.14kmph 23) 2.52km - 5:00(1:59/km) 119/147bpm [236b/km] 37cal 95/104rpm 130/254W 30.2/45.16kmph 24) 0.6km - 1:00(1:41/km) 113/117bpm [189b/km] 8cal 95/100rpm 149/164W 35.79/39.12kmph 25) 0.59km - 1:00(1:42/km) 124/134bpm [211b/km] 11cal 96/102rpm 207/224W 35.32/37.23kmph 26) 0.34km - 30(1:27/km) 139/145bpm [202b/km] 8cal 105/115rpm 310/355W 41.35/43.86kmph 27) 2.32km - 5:00(2:09/km) 116/146bpm [250b/km] 30cal 95/103rpm 106/309W 27.81/43.47kmph 28) 29.34km - 48:38(1:39/km) 122/132bpm [202b/km] 94/113rpm 160/298W 36.19/56.55kmph Add a comment 0mi, 5 Walk - General 0 jumps. Hinton just poking out of the fog with enticing blue skies above. I got kitted up and into manifest twice, only for the fog to roll back in both times. Add a comment	0.3mi, 5:44 Walk - General 1) 0.51km - 5:44(11:16/km) 73/88bpm [823b/km] 31cal 57/79rpm Add a comment 28mi, 1:16:30 Bike - Zwift 1) 1.66km - 4:01(2:25/km) 98/108bpm [237b/km] 26cal 89/95rpm 115/204W 24.84/35.09kmph 2) 0.1km - 10(1:39/km) 101/104bpm [167b/km] 2cal 114/124rpm 307/401W 36.23/41.21kmph 3) 0.53km - 50(1:35/km) 114/117bpm [180b/km] 6cal 90/103rpm 129/349W 38.02/42.09kmph 4) 0.11km - 10(1:35/km) 110/111bpm [174b/km] 2cal 113/123rpm 315/393W 37.99/40.92kmph 5) 0.48km - 50(1:44/km) 116/120bpm [202b/km] 6cal 91/112rpm 128/339W 34.53/43.02kmph 6) 0.09km - 10(1:49/km) 110/111bpm [201b/km] 2cal 118/128rpm 303/393W 32.89/41.37kmph 7) 0.58km - 50(1:26/km) 116/120bpm [165b/km] 6cal 91/107rpm 127/359W 42.08/47.61kmph 8) 0.12km - 10(1:26/km) 109/111bpm [156b/km] 2cal 121/138rpm 295/409W 42.01/43kmph 9) 0.51km - 50(1:37/km) 117/121bpm [190b/km] 6cal 91/109rpm 128/356W 36.94/43.3kmph 10) 1.36km - 3:00(2:12/km) 113/117bpm [249b/km] 27cal 93/101rpm 159/183W 27.23/36.27kmph 11) 0.71km - 2:00(2:50/km) 105/114bpm [298b/km] 13cal 91/94rpm 116/167W 21.16/33.04kmph 12) 2.39km - 5:00(2:06/km) 128/133bpm [268b/km] 59cal 96/105rpm 209/235W 28.68/49.23kmph 13) 1.51km - 3:00(1:59/km) 110/131bpm [219b/km] 19cal 90/100rpm 116/202W 30.13/62.13kmph 14) 3.91km - 6:00(1:32/km) 125/134bpm [192b/km] 68cal 95/103rpm 198/277W 39.06/67.73kmph 15) 3.37km - 5:00(1:29/km) 134/136bpm [199b/km] 61cal 95/99rpm 214/254W 40.39/42.7kmph 16) 1.67km - 3:00(1:48/km) 114/136bpm [205b/km] 20cal 92/99rpm 116/223W 33.4/41.97kmph 17) 7.84km - 12:00(1:32/km) 131/146bpm [201b/km] 142cal 95/101rpm 207/267W 39.18/60.63kmph 18) 3.11km - 5:00(1:36/km) 141/146bpm [226b/km] 61cal 98/104rpm 214/247W 37.36/43.55kmph 19) 2.79km - 5:00(1:48/km) 115/141bpm [206b/km] 33cal 91/101rpm 115/211W 33.47/49.07kmph 20) 12.25km - 19:29(1:35/km) 122/131bpm [194b/km] 93/103rpm 165/235W 37.71/58.47kmph Add a comment 1.3mi, 23:18 Walk - General 1) 1km - 10:50(10:50/km) 81/87bpm [877b/km] 62cal 59/61rpm 2) 1km - 11:01(11:01/km) 82/90bpm [904b/km] 61cal 59/61rpm 3) 0.13km - 1:27(10:47/km) 81/84bpm [873b/km] 8cal 60/61rpm Add a comment 0mi, 5 Walk - General Jump 82. Nice 3-way with Dan & Dave. Cold! Cloud 3000–4000 but lovely up top. Add a comment	1.6mi, 26:38 Walk - General 1) 1km - 10:54(10:54/km) 73/90bpm [796b/km] 61cal 60/64rpm 2) 1km - 10:01(10:01/km) 87/103bpm [871b/km] 61cal 61/89rpm 3) 0.53km - 5:43(10:41/km) 79/88bpm [845b/km] 32cal 59/64rpm Add a comment 21.2mi, 1:00:36 Bike - Zwift 1) 34.15km - 1:00:36(1:46/km) 126/137bpm [224b/km] 93/105rpm 185/298W 33.81/68kmph Add a comment 5.1mi, 14:15 Bike - Zwift 1) 8.21km - 14:15(1:44/km) 105/122bpm [182b/km] 85/98rpm 131/200W 34.59/57.64kmph Add a comment 5mi, 43:10 Run - Steady-State 1) 2km - 10:45(5:22/km) 136/146bpm [731b/km] 141cal 378/484W 2) 2km - 10:41(5:21/km) 142/148bpm [759b/km] 143cal 358/546W 3) 2km - 10:35(5:17/km) 142/150bpm [751b/km] 140cal 338/410W 4) 2km - 10:37(5:18/km) 145/151bpm [769b/km] 143cal 348/415W 5) 0.1km - 33(5:23/km) 144/146bpm [774b/km] 7cal 335/345W Add a comment 0mi, 21:48 Cross - Strength Add a comment	0mi, 1:24:41 Cross - Strength S+C Add a comment 8.3mi, 41:42 Bike - Commuting 1) 10km - 31:05(3:06/km) 108/143bpm [336b/km] 281cal 2) 3.3km - 10:37(3:13/km) 100/124bpm [322b/km] 64cal Add a comment 0.6mi, 11:00 Walk - Commute 1) 1km - 11:00(10:59/km) 85/96bpm [933b/km] 64cal 59/61rpm Add a comment 1.1mi, 19:25 Walk - General 1) 1km - 10:40(10:40/km) 83/97bpm [886b/km] 62cal 60/64rpm 2) 0.82km - 8:44(10:38/km) 81/90bpm [861b/km] 50cal 60/64rpm Add a comment 0.6mi, 11:02 Walk - Commute 1) 1km - 11:02(11:05/km) 80/90bpm [887b/km] 60cal 59/61rpm Add a comment 5.6mi, 37:20 Cross - Rowing - Indoor 1) 1.22km - 5:00(4:06/km) 129/0bpm [529b/km] 78cal 21/0rpm 188/0W 14.63/0kmph 2) 1.22km - 5:00(4:07/km) 135/0bpm [555b/km] 78cal 21/0rpm 187/0W 14.6/0kmph 3) 1.22km - 5:00(4:07/km) 136/0bpm [559b/km] 78cal 21/0rpm 186/0W 14.59/0kmph 4) 1.22km - 5:00(4:07/km) 141/0bpm [579b/km] 78cal 21/0rpm 187/0W 14.6/0kmph 5) 1.21km - 5:00(4:07/km) 142/0bpm [585b/km] 78cal 21/0rpm 186/0W 14.57/0kmph 6) 1.21km - 5:00(4:08/km) 144/0bpm [595b/km] 77cal 21/0rpm 184/0W 14.53/0kmph 7) 1.16km - 5:00(4:18/km) 143/0bpm [615b/km] 71cal 21/0rpm 163/0W 13.95/0kmph 8) 0.56km - 2:20(4:11/km) 141/0bpm [590b/km] 35cal 21/0rpm 177/0W 14.35/0kmph Add a comment	1.1mi, 20:00 Walk - General 1) 1km - 11:01(11:01/km) 89/93bpm [981b/km] 62cal 59/62rpm 2) 0.83km - 8:59(10:49/km) 88/93bpm [952b/km] 49cal 59/62rpm Add a comment 29.3mi, 1:26:45 Bike - Zwift Brisk, a nip of cramp in the last 3km 1) 47.14km - 1:26:45(1:50/km) 137/156bpm [252b/km] 93/107rpm 195/306W 32.6/75.97kmph Add a comment 2.9mi, 7:49 Bike - Zwift 1) 4.68km - 7:49(1:40/km) 111/120bpm [185b/km] 89/96rpm 131/190W 35.94/57.32kmph Add a comment 1.3mi, 24:04 Walk - General 1) 1km - 11:17(11:17/km) 79/94bpm [891b/km] 60cal 58/62rpm 2) 1km - 11:09(11:09/km) 85/100bpm [947b/km] 66cal 58/62rpm 3) 0.14km - 1:38(11:34/km) 89/93bpm [1029b/km] 10cal 57/59rpm Add a comment 5.2mi, 35:00 Cross - Rowing - Indoor 1) 1.46km - 6:00(4:06/km) 131/0bpm [537b/km] 21/0rpm 188/0W 14.64/0kmph 2) 0.22km - 1:00(4:34/km) 13.15/0kmph 3) 1.46km - 6:00(4:06/km) 138/0bpm [566b/km] 21/0rpm 188/0W 14.64/0kmph 4) 0.22km - 1:00(4:36/km) 13.04/0kmph 5) 1.46km - 6:00(4:06/km) 141/0bpm [579b/km] 21/0rpm 188/0W 14.62/0kmph 6) 0.21km - 1:00(4:49/km) 12.45/0kmph 7) 1.46km - 6:00(4:06/km) 142/0bpm [583b/km] 21/0rpm 187/0W 14.61/0kmph 8) 0.2km - 1:00(4:59/km) 12.04/0kmph 9) 1.46km - 6:00(4:07/km) 145/0bpm [596b/km] 22/0rpm 186/0W 14.59/0kmph 10) 0.2km - 1:00(5:02/km) 11.91/0kmph Add a comment
Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22
29.3mi, 1:35:52 Bike - Zwift 1) 46.19km - 1:34:03(2:02/km) 131/144bpm [267b/km] 985cal 94/118rpm 182/322W 29.47/76.31kmph 2) 0.9km - 1:49(2:02/km) 128/135bpm [260b/km] 85/100rpm 142/204W 29.56/44.54kmph Add a comment 0.6mi, 10:54 Walk - Commute 1) 1km - 10:54(10:55/km) 81/94bpm [884b/km] 63cal 60/63rpm Add a comment 1.1mi, 19:30 Walk - General 1) 1km - 10:50(10:50/km) 89/96bpm [965b/km] 63cal 61/65rpm 2) 0.81km - 8:40(10:43/km) 86/99bpm [921b/km] 49cal 60/64rpm Add a comment 0.6mi, 10:49 Walk - Commute 1) 0.99km - 10:49(10:56/km) 81/88bpm [886b/km] 59cal 59/61rpm Add a comment 0mi, 25:32 Cross - Strength S+C Add a comment	0.3mi, 5:35 Walk - General 1) 0.5km - 5:35(11:12/km) 81/110bpm [908b/km] 33cal 56/61rpm Add a comment 14.4mi, 37:07 Bike - Zwift 1) 23.12km - 37:07(1:36/km) 133/143bpm [213b/km] 93/104rpm 194/361W 37.38/58.13kmph Add a comment 2.5mi, 7:14 Bike - Zwift 1) 4.04km - 7:14(1:47/km) 111/119bpm [199b/km] 86/93rpm 140/198W 33.55/38.76kmph Add a comment 1.9mi, 53:50 Swim - Pool Cramp stopped play. Busy session, this used to be the quietest of the week! Add a comment 3.6mi, 16:37 Bike - Commuting 1) 5.75km - 16:37(2:53/km) 114/164bpm [329b/km] 176cal Add a comment 5.6mi, 47:42 Run - Steady-State 1) 2km - 10:31(5:15/km) 137/147bpm [720b/km] 137cal 352/470W 2) 2km - 10:26(5:13/km) 145/148bpm [757b/km] 141cal 333/393W 3) 2km - 10:33(5:17/km) 147/151bpm [776b/km] 143cal 331/391W 4) 2km - 10:42(5:21/km) 150/154bpm [803b/km] 148cal 338/387W 5) 1.01km - 5:29(5:27/km) 150/156bpm [818b/km] 75cal 324/341W Add a comment	0.6mi, 11:00 Walk - General 1) 1km - 10:44(10:44/km) 82/91bpm [881b/km] 61cal 58/62rpm Add a comment 32.4mi, 1:25:42 Bike - Zwift 1) 52.15km - 1:25:42(1:39/km) 116/127bpm [191b/km] 91/103rpm 158/248W 36.51/59.9kmph Add a comment 1.4mi, 24:03 Walk - General 1) 1km - 11:08(11:08/km) 86/96bpm [957b/km] 62cal 58/60rpm 2) 1km - 10:57(10:57/km) 81/91bpm [887b/km] 59cal 58/62rpm 3) 0.18km - 1:58(11:09/km) 80/84bpm [892b/km] 11cal 58/59rpm Add a comment 6.2mi, 42:00 Cross - Rowing - Indoor 6min (1min) 1) 1.45km - 6:00(4:08/km) 127/0bpm [526b/km] 21/0rpm 183/0W 14.49/0kmph 2) 0.21km - 1:00(4:47/km) 12.54/0kmph 3) 1.46km - 6:00(4:07/km) 135/0bpm [556b/km] 21/0rpm 185/0W 14.56/0kmph 4) 0.21km - 1:00(4:40/km) 12.86/0kmph 5) 1.46km - 6:00(4:07/km) 136/0bpm [559b/km] 21/0rpm 186/0W 14.59/0kmph 6) 0.21km - 1:00(4:46/km) 12.57/0kmph 7) 1.46km - 6:00(4:07/km) 138/0bpm [568b/km] 21/0rpm 186/0W 14.59/0kmph 8) 0.2km - 1:00(4:54/km) 12.26/0kmph 9) 1.46km - 6:00(4:07/km) 140/0bpm [576b/km] 21/0rpm 186/0W 14.59/0kmph 10) 0.2km - 1:00(4:58/km) 12.07/0kmph 11) 1.46km - 6:00(4:07/km) 141/0bpm [580b/km] 22/0rpm 186/0W 14.58/0kmph 12) 0.21km - 1:00(4:45/km) 12.64/0kmph Add a comment	2.3mi, 12:06 Bike - Maintenance 1) 3.61km - 12:06(3:21/km) 96/111bpm [321b/km] 88cal Add a comment 26.2mi, 1:15:50 Bike - Zwift 1) 42.09km - 1:15:50(1:48/km) 107/124bpm [193b/km] 89/105rpm 132/257W 33.3/60.22kmph Add a comment 1.3mi, 23:33 Walk - General 1) 1km - 11:17(11:17/km) 75/85bpm [846b/km] 63cal 58/61rpm 2) 1km - 10:49(10:49/km) 70/78bpm [757b/km] 60cal 59/61rpm 3) 0.14km - 1:27(10:44/km) 75/77bpm [805b/km] 8cal 60/60rpm Add a comment 2.2mi, 1:02:43 Swim - Pool 1) 3.5km - 1:02:43(17:55/km) 104/125bpm [1864b/km] 700cal 27/rpm 3.35/3.98kmph Add a comment 3.3mi, 16:21 Bike - Commuting 1) 5.36km - 16:21(3:03/km) 106/128bpm [323b/km] 150cal Add a comment	0.3mi, 5:59 Walk - General 1) 0.49km - 5:59(12:08/km) 76/100bpm [923b/km] 32cal 54/59rpm Add a comment 33mi, 1:25:47 Bike - Zwift 1) 53.13km - 1:25:47(1:37/km) 130/149bpm [210b/km] 92/104rpm 193/319W 37.16/77.35kmph Add a comment 1.3mi, 23:34 Walk - General 1) 1km - 11:07(11:07/km) 78/92bpm [867b/km] 63cal 58/60rpm 2) 1km - 10:53(10:53/km) 75/83bpm [817b/km] 60cal 58/61rpm 3) 0.15km - 1:34(10:37/km) 71/75bpm [754b/km] 9cal 58/59rpm Add a comment 0mi, 23:23 Cross - Strength Add a comment	0.3mi, 5:50 Walk - General 1) 0.55km - 5:50(10:34/km) 69/82bpm [729b/km] 29cal 54/59rpm Add a comment 0mi, 1:25:09 Cross - Strength 1) 0km - 1:25:09(0/km) 81/149bpm [INFb/km] 282cal Add a comment 3.3mi, 16:59 Bike - Commuting 1) 5.36km - 16:59(3:10/km) 90/123bpm [285b/km] 107cal Add a comment 1.3mi, 23:33 Walk - General 1) 1km - 11:02(11:02/km) 73/82bpm [806b/km] 62cal 57/59rpm 2) 1km - 10:56(10:56/km) 78/83bpm [853b/km] 61cal 58/60rpm 3) 0.14km - 1:35(11:26/km) 75/78bpm [858b/km] 9cal 58/59rpm Add a comment	-

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