Oranj

Last on at 10pm, 21st Dec 2024

M60 Oxfordshire

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STATUS Running over the same old ground / What have we found? / The same old fears

Knees

FERC

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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 Dec	General	0.6mi	11:27
21st Dec	Zwift	15.6mi	53:10
21st Dec	Zwift	10.1mi	36:22
21st Dec	General	1.4mi	25:02
21st Dec	Pool	2.1mi	1:00:43

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

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 7456 Cross 435 Run 621 Swim 124 Walk 300

Recent Threads
World Chess Championship
Gigs
Horses - the new not-really-betting betting game
Signs ..... post them here
Zwifters
Great British Bake Off

Buddies (19)

Followers (16)

Badges Collected	See available badges
+ 538 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
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 Swim Challenge			42mi
27 Mar	Fetcheveryone Virtual LEJOG			1089mi
27 Mar	Fetcheveryone Cathedral Challenge			700mi
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 5km	20:49	71.31	5km
26 Dec	Aylesbury Boxing Day 1 mile SB	6:18	69.23	1mi
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
2024	35	36	14	19	40	56	49	36	39	58	52	31	465
2024	15.2	11.4	0	20	12.5	9	13.3	8.6	4.2	6.2	4.6	6.4	111.4
2024	3	14	0	1	49	33	12	12	27	18	27	29	226
2024	785	770	121	836	957	622	887	894	854	699	791	525	8742
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

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	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1
0.6mi, 10:53 Walk - General 1) 1km - 10:51(10:51/km) 88/102bpm [955b/km] 62cal 59/63rpm 2) 0km - 1(11:36/km) 94/94bpm [1090b/km] 60/60rpm Add a comment 2.5mi, 7:12 Bike - Zwift 1) 4.08km - 7:12(1:46/km) 126/131bpm [223b/km] 93/102rpm 161/239W 33.97/50.51kmph Add a comment 15.5mi, 42:06 Bike - Zwift 1) 24.9km - 42:06(1:41/km) 139/157bpm [235b/km] 95/121rpm 197/510W 35.48/65.01kmph Add a comment 11.4mi, 30:15 Bike - Zwift 1) 18.31km - 30:15(1:39/km) 122/132bpm [202b/km] 92/102rpm 171/276W 36.32/59.68kmph Add a comment 1.4mi, 23:52 Walk - General 1) 1km - 11:11(11:11/km) 78/85bpm [872b/km] 64cal 58/60rpm 2) 1km - 10:47(10:47/km) 79/87bpm [852b/km] 59cal 59/62rpm 3) 0.17km - 1:54(11:08/km) 78/81bpm [869b/km] 11cal 59/61rpm Add a comment	0.6mi, 11:07 Walk - General 1) 1km - 11:03(11:03/km) 79/98bpm [873b/km] 62cal 59/64rpm 2) 0.01km - 4(10:13/km) 68/68bpm [694b/km] 61/62rpm Add a comment 24.3mi, 1:12:22 Bike - Zwift 1) 4.82km - 9:03(1:53/km) 110/121bpm [206b/km] 76cal 87/100rpm 147/276W 31.96/43.66kmph 2) 0.33km - 30(1:32/km) 118/134bpm [181b/km] 9cal 111/124rpm 334/365W 39.19/41.81kmph 3) 0.22km - 30(2:19/km) 136/138bpm [315b/km] 4cal 88/95rpm 143/308W 25.9/35.11kmph 4) 2.44km - 4:00(1:38/km) 136/140bpm [223b/km] 50cal 93/98rpm 218/249W 36.6/47.76kmph 5) 0.68km - 1:30(2:13/km) 126/140bpm [279b/km] 11cal 90/96rpm 131/206W 27.13/38.65kmph 6) 0.57km - 1:00(1:45/km) 130/143bpm [227b/km] 14cal 100/108rpm 260/284W 34.31/40.98kmph 7) 0.29km - 30(1:44/km) 142/144bpm [246b/km] 4cal 86/97rpm 138/244W 34.64/41.3kmph 8) 2.55km - 4:00(1:34/km) 140/143bpm [219b/km] 50cal 99/102rpm 219/254W 38.3/57.23kmph 9) 0.96km - 1:30(1:34/km) 130/143bpm [203b/km] 11cal 89/105rpm 132/232W 38.44/56.18kmph 10) 0.33km - 30(1:30/km) 127/143bpm [191b/km] 9cal 109/119rpm 338/412W 39.9/43.88kmph 11) 0.26km - 30(1:54/km) 145/147bpm [275b/km] 4cal 93/105rpm 147/346W 31.68/38.88kmph 12) 2.37km - 4:00(1:41/km) 143/146bpm [241b/km] 50cal 97/107rpm 219/249W 35.62/40.09kmph 13) 0.8km - 1:30(1:52/km) 133/146bpm [248b/km] 11cal 89/102rpm 132/227W 32.15/46.82kmph 14) 0.74km - 1:00(1:21/km) 135/148bpm [183b/km] 14cal 108/119rpm 261/281W 44.34/50.24kmph 15) 0.3km - 30(1:40/km) 148/150bpm [247b/km] 4cal 90/103rpm 140/244W 35.92/39.66kmph 16) 2.44km - 4:00(1:38/km) 145/149bpm [237b/km] 50cal 99/105rpm 218/240W 36.64/42.17kmph 17) 0.83km - 3:00(3:38/km) 128/148bpm [464b/km] 20cal 94/100rpm 120/214W 16.54/24.31kmph 18) 18.22km - 34:49(1:55/km) 140/157bpm [268b/km] 93/108rpm 190/287W 31.4/62.44kmph Add a comment 0.6mi, 10:52 Walk - Commute 1) 1km - 10:43(10:43/km) 104/111bpm [1115b/km] 73cal 61/63rpm 2) 0.01km - 9(10:05/km) 103/104bpm [1039b/km] 1cal 60/61rpm Add a comment 0.5mi, 8:24 Walk - Commute 1) 0.74km - 8:24(11:18/km) 82/91bpm [927b/km] 44cal 58/60rpm Add a comment 4.3mi, 37:49 Run - Steady-State 1) 2km - 10:41(5:20/km) 132/145bpm [705b/km] 135cal 401/536W 2) 2km - 10:54(5:27/km) 142/148bpm [773b/km] 143cal 317/419W 3) 2km - 11:03(5:31/km) 144/154bpm [795b/km] 146cal 314/372W 4) 0.91km - 5:12(5:41/km) 149/154bpm [847b/km] 69cal 307/377W Add a comment	0mi, 1:22:47 Cross - Strength S+C Add a comment 4.7mi, 23:31 Bike - Commuting 1) 7.56km - 23:31(3:07/km) 102/139bpm [317b/km] 169cal Add a comment 0.6mi, 11:05 Walk - Commute 1) 1km - 10:57(10:57/km) 82/91bpm [898b/km] 66cal 60/62rpm 2) 0.01km - 8(10:42/km) 83/83bpm [888b/km] 1cal 60/61rpm Add a comment 1.2mi, 19:42 Walk - General 1) 1km - 10:35(10:35/km) 65/78bpm [688b/km] 64cal 61/64rpm 2) 0.87km - 9:07(10:31/km) 69/78bpm [726b/km] 53cal 61/63rpm Add a comment 0.5mi, 8:16 Walk - Commute 1) 0.73km - 8:16(11:14/km) 88/100bpm [989b/km] 46cal 59/62rpm Add a comment 6.2mi, 41:06 Cross - Rowing - Indoor 1) 1.22km - 5:00(4:07/km) 132/0bpm [542b/km] 78cal 21/0rpm 187/0W 14.6/0kmph 2) 1.22km - 5:00(4:06/km) 138/0bpm [567b/km] 78cal 21/0rpm 187/0W 14.61/0kmph 3) 1.22km - 5:00(4:06/km) 139/0bpm [570b/km] 78cal 21/0rpm 188/0W 14.63/0kmph 4) 1.22km - 5:00(4:06/km) 143/0bpm [587b/km] 78cal 22/0rpm 188/0W 14.63/0kmph 5) 1.22km - 5:00(4:06/km) 146/0bpm [599b/km] 78cal 22/0rpm 187/0W 14.61/0kmph 6) 1.22km - 5:00(4:06/km) 149/0bpm [611b/km] 78cal 22/0rpm 188/0W 14.63/0kmph 7) 1.22km - 5:00(4:06/km) 151/0bpm [619b/km] 78cal 22/0rpm 188/0W 14.63/0kmph 8) 1.22km - 5:00(4:06/km) 152/0bpm [624b/km] 78cal 22/0rpm 187/0W 14.61/0kmph 9) 0.26km - 1:06(4:10/km) 152/0bpm [633b/km] 16cal 21/0rpm 179/0W 14.4/0kmph Add a comment	3.7mi, 17:48 Bike - Commuting 1) 5.96km - 17:48(2:59/km) 109/127bpm [326b/km] 164cal Add a comment 28.7mi, 1:15:47 Bike - Zwift 1) 46.22km - 1:15:47(1:38/km) 116/132bpm [190b/km] 91/102rpm 169/259W 36.59/60.17kmph Add a comment 0.5mi, 8:06 Walk - Commute 1) 0.76km - 8:06(10:40/km) 89/96bpm [949b/km] 49cal 60/63rpm Add a comment 1.2mi, 20:08 Walk - General 1) 1km - 10:25(10:25/km) 76/84bpm [791b/km] 61cal 61/122rpm 2) 0.94km - 9:43(10:23/km) 88/102bpm [913b/km] 60cal 61/64rpm Add a comment 0.6mi, 10:58 Walk - Commute 1) 1km - 10:49(10:49/km) 79/96bpm [855b/km] 62cal 59/63rpm 2) 0.01km - 8(13:02/km) 79/79bpm [1029b/km] 1cal 60/61rpm Add a comment	3.7mi, 17:48 Bike - Commuting Copy of last night's ride. Watch didn't want to record the return journey for some reason Add a comment 26.9mi, 1:19:27 Bike - Zwift 1) 4.28km - 8:05(1:53/km) 112/120bpm [212b/km] 74cal 88/96rpm 160/285W 31.77/38.71kmph 2) 1.09km - 2:00(1:51/km) 117/121bpm [216b/km] 18cal 91/96rpm 159/201W 32.57/45.88kmph 3) 1.08km - 2:00(1:51/km) 124/129bpm [230b/km] 21cal 91/95rpm 184/196W 32.38/45.59kmph 4) 0.61km - 1:00(1:38/km) 128/134bpm [210b/km] 11cal 93/96rpm 208/224W 36.66/46.27kmph 5) 1.52km - 3:00(1:59/km) 121/134bpm [239b/km] 26cal 91/96rpm 151/214W 30.33/40.43kmph 6) 0.19km - 20(1:48/km) 121/129bpm [217b/km] 5cal 112/121rpm 285/327W 33.47/38.34kmph 7) 0.87km - 2:00(2:18/km) 123/136bpm [283b/km] 15cal 91/108rpm 133/266W 26.06/38.59kmph 8) 0.15km - 20(2:13/km) 118/126bpm [262b/km] 5cal 115/130rpm 284/330W 27.05/33.06kmph 9) 1.28km - 2:00(1:34/km) 122/134bpm [190b/km] 15cal 93/113rpm 135/312W 38.43/46.91kmph 10) 1.86km - 3:00(1:37/km) 117/121bpm [188b/km] 25cal 93/97rpm 149/169W 37.29/57.01kmph 11) 0.32km - 30(1:34/km) 127/139bpm [199b/km] 9cal 106/134rpm 317/367W 38.37/43.28kmph 12) 1.49km - 3:00(2:01/km) 124/143bpm [250b/km] 22cal 92/102rpm 131/285W 29.82/33.57kmph 13) 0.3km - 30(1:40/km) 125/137bpm [207b/km] 9cal 109/128rpm 315/408W 36.15/39.52kmph 14) 1.33km - 3:00(2:15/km) 123/141bpm [278b/km] 22cal 94/104rpm 131/307W 26.57/39.24kmph 15) 1.76km - 3:00(1:42/km) 119/122bpm [202b/km] 25cal 93/99rpm 150/173W 35.28/44.81kmph 16) 1.33km - 2:00(1:30/km) 138/148bpm [208b/km] 28cal 101/111rpm 245/268W 39.86/43.31kmph 17) 2.15km - 6:00(2:48/km) 119/148bpm [333b/km] 44cal 93/107rpm 130/198W 21.45/40.92kmph 18) 1.53km - 2:00(1:19/km) 140/151bpm [183b/km] 30cal 100/129rpm 262/390W 45.77/63.32kmph 19) 2.12km - 5:00(2:22/km) 121/151bpm [286b/km] 37cal 94/100rpm 129/258W 25.42/48.27kmph 20) 17.97km - 30:42(1:42/km) 127/136bpm [217b/km] 93/104rpm 171/286W 35.13/59.21kmph Add a comment 1.3mi, 23:10 Walk - General 1) 1km - 11:09(11:09/km) 78/91bpm [870b/km] 61cal 58/62rpm 2) 1km - 10:41(10:41/km) 78/90bpm [834b/km] 60cal 60/62rpm 3) 0.13km - 1:20(10:28/km) 78/80bpm [816b/km] 8cal 60/62rpm Add a comment	0.6mi, 11:14 Walk - General 1) 1km - 11:14(11:14/km) 84/92bpm [944b/km] 61cal 57/59rpm Add a comment 20.6mi, 1:04:53 Bike - Zwift 1) 3.92km - 8:00(2:02/km) 106/116bpm [216b/km] 58cal 85/97rpm 127/176W 29.4/48.79kmph 2) 0.31km - 31(1:39/km) 121/127bpm [199b/km] 6cal 96/103rpm 223/241W 36.45/40.4kmph 3) 0.22km - 29(2:09/km) 127/129bpm [274b/km] 3cal 92/97rpm 123/254W 27.84/40.45kmph 4) 0.2km - 30(2:27/km) 123/129bpm [302b/km] 7cal 98/101rpm 241/276W 24.42/32.57kmph 5) 0.17km - 30(2:58/km) 131/133bpm [389b/km] 3cal 93/101rpm 132/275W 20.18/33.27kmph 6) 0.18km - 30(2:43/km) 129/134bpm [351b/km] 7cal 101/108rpm 265/305W 22.03/32.84kmph 7) 1.13km - 3:00(2:39/km) 118/138bpm [313b/km] 20cal 90/107rpm 118/304W 22.63/39.6kmph 8) 0.18km - 20(1:50/km) 117/130bpm [215b/km] 7cal 109/117rpm 386/456W 32.63/33.87kmph 9) 2.07km - 3:00(1:27/km) 124/141bpm [179b/km] 24cal 88/100rpm 142/403W 41.47/58.31kmph 10) 0.22km - 20(1:31/km) 125/135bpm [189b/km] 7cal 107/117rpm 405/450W 39.62/44.77kmph 11) 1.21km - 3:00(2:29/km) 127/146bpm [315b/km] 24cal 91/98rpm 143/441W 24.16/45.2kmph 12) 0.17km - 21(2:02/km) 127/139bpm [258b/km] 8cal 112/129rpm 433/495W 29.5/34.54kmph 13) 1.28km - 3:00(2:20/km) 129/147bpm [302b/km] 24cal 91/114rpm 143/419W 25.63/39.14kmph 14) 0.19km - 19(1:38/km) 128/140bpm [209b/km] 8cal 116/135rpm 439/487W 36.66/55.3kmph 15) 2.08km - 3:00(1:27/km) 131/149bpm [189b/km] 24cal 89/100rpm 144/460W 41.56/64.37kmph 16) 0.23km - 20(1:27/km) 127/140bpm [184b/km] 8cal 107/124rpm 447/534W 41.45/46.77kmph 17) 1.95km - 5:00(2:34/km) 129/152bpm [331b/km] 43cal 91/98rpm 153/482W 23.4/46.92kmph 18) 0.22km - 20(1:30/km) 127/136bpm [192b/km] 7cal 113/127rpm 383/444W 39.78/41.52kmph 19) 2.07km - 3:00(1:27/km) 129/145bpm [187b/km] 24cal 90/102rpm 141/389W 41.37/57.85kmph 20) 0.26km - 21(1:21/km) 129/142bpm [174b/km] 8cal 114/126rpm 416/508W 44.58/48.68kmph 21) 1.22km - 3:00(2:27/km) 131/150bpm [322b/km] 24cal 93/103rpm 141/369W 24.43/48.49kmph 22) 0.16km - 19(1:59/km) 130/141bpm [259b/km] 8cal 114/130rpm 431/498W 30.15/31.98kmph 23) 1.26km - 3:00(2:22/km) 131/150bpm [311b/km] 24cal 91/103rpm 144/447W 25.28/38.96kmph 24) 0.18km - 20(1:52/km) 131/143bpm [245b/km] 8cal 115/127rpm 447/528W 32.03/45.36kmph 25) 2.13km - 3:00(1:25/km) 132/151bpm [186b/km] 24cal 91/103rpm 143/446W 42.58/63.42kmph 26) 0.23km - 20(1:27/km) 131/144bpm [191b/km] 8cal 114/128rpm 462/527W 41.24/46.8kmph 27) 1.76km - 5:01(2:51/km) 128/152bpm [365b/km] 40cal 93/100rpm 143/484W 21.02/46.94kmph 28) 2.84km - 4:59(1:45/km) 118/123bpm [207b/km] 34cal 94/98rpm 118/204W 34.25/56.27kmph 29) 5.05km - 9:03(1:48/km) 127/133bpm [228b/km] 92/105rpm 165/256W 33.49/48.03kmph Add a comment 0mi, 4 Walk - General Jumps 78+79. A couple of random 3-ways Add a comment	0.6mi, 11:11 Walk - General 1) 1km - 11:04(11:04/km) 78/93bpm [864b/km] 59cal 57/61rpm 2) 0.01km - 7(13:38/km) 56/57bpm [764b/km] 1cal 58/59rpm Add a comment 4.4mi, 11:21 Bike - Zwift 1) 7.1km - 11:21(1:36/km) 134/141bpm [214b/km] 94/105rpm 165/237W 37.55/58.41kmph Add a comment 17.4mi, 44:14 Bike - Zwift 1) 28.04km - 44:14(1:35/km) 135/151bpm [213b/km] 96/107rpm 196/328W 38.03/63.77kmph Add a comment 6.9mi, 17:37 Bike - Zwift 1) 11.04km - 17:37(1:36/km) 115/124bpm [184b/km] 91/100rpm 170/248W 37.6/59.89kmph Add a comment 1.3mi, 23:33 Walk - General 1) 1km - 11:03(11:03/km) 75/83bpm [829b/km] 61cal 57/61rpm 2) 1km - 10:48(10:48/km) 76/81bpm [821b/km] 59cal 59/62rpm 3) 0.15km - 1:42(10:59/km) 77/81bpm [846b/km] 9cal 58/59rpm Add a comment 2.1mi, 59:48 Swim - Pool 1) 3.4km - 59:48(17:35/km) 116/129bpm [2040b/km] 680cal 27/rpm 3.41/3.76kmph Add a comment 3.5mi, 17:04 Bike - Commuting 1) 5.69km - 17:04(3:00/km) 99/127bpm [297b/km] 115cal Add a comment
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	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8
0.6mi, 10:58 Walk - General 1) 1km - 10:53(10:53/km) 93/114bpm [1012b/km] 64cal 58/62rpm 2) 0.01km - 5(10:34/km) 87/88bpm [919b/km] 60/61rpm Add a comment 28mi, 1:15:37 Bike - Zwift 1) 45.12km - 1:15:37(1:41/km) 138/160bpm [231b/km] 95/111rpm 193/323W 35.8/64.86kmph Add a comment 6.4mi, 17:11 Bike - Zwift 1) 10.3km - 17:11(1:40/km) 117/126bpm [195b/km] 90/97rpm 170/290W 35.95/51.24kmph Add a comment 1.3mi, 23:25 Walk - General 1) 1km - 10:59(10:59/km) 76/94bpm [834b/km] 61cal 58/62rpm 2) 1km - 10:44(10:44/km) 73/79bpm [784b/km] 60cal 59/62rpm 3) 0.16km - 1:42(10:39/km) 65/68bpm [692b/km] 9cal 59/60rpm Add a comment 0mi, 25:02 Cross - Strength S+C Add a comment	0mi, 1:11:51 Cross - Strength S+C Add a comment 6.3mi, 29:20 Bike - Commuting 1) 10km - 29:08(2:55/km) 106/127bpm [309b/km] 239cal 2) 0.06km - 12(3:15/km) 113/113bpm [368b/km] 2cal Add a comment 4.4mi, 37:31 Run - Steady-State 1) 2km - 10:54(5:27/km) 139/153bpm [758b/km] 141cal 412/589W 2) 2km - 10:38(5:19/km) 147/156bpm [782b/km] 142cal 341/469W 3) 2km - 10:36(5:18/km) 148/158bpm [784b/km] 141cal 318/375W 4) 1.01km - 5:22(5:21/km) 151/154bpm [807b/km] 73cal 326/391W Add a comment	0.6mi, 10:46 Walk - General 1) 1km - 10:41(10:41/km) 76/95bpm [812b/km] 61cal 61/66rpm 2) 0.01km - 5(12:10/km) 72/72bpm [876b/km] 63/63rpm Add a comment 13.8mi, 39:00 Bike - Zwift 1) 22.13km - 39:00(1:46/km) 126/133bpm [222b/km] 95/102rpm 175/258W 34.05/48.86kmph Add a comment 14.9mi, 42:19 Bike - Zwift 1) 3.7km - 7:01(1:54/km) 102/110bpm [193b/km] 51cal 86/98rpm 127/172W 31.63/38.06kmph 2) 0.32km - 30(1:35/km) 113/120bpm [178b/km] 6cal 97/107rpm 222/244W 38.06/39.99kmph 3) 0.31km - 30(1:37/km) 122/124bpm [196b/km] 3cal 91/94rpm 124/243W 37.27/40.2kmph 4) 0.32km - 30(1:32/km) 119/124bpm [183b/km] 7cal 105/112rpm 246/271W 38.99/42.13kmph 5) 0.3km - 30(1:39/km) 125/127bpm [206b/km] 3cal 88/107rpm 128/227W 36.39/40.78kmph 6) 0.3km - 30(1:39/km) 125/130bpm [207b/km] 7cal 101/127rpm 245/318W 36.3/38.67kmph 7) 1.77km - 3:00(1:42/km) 116/133bpm [196b/km] 24cal 86/110rpm 143/272W 35.42/40.43kmph 8) 0.17km - 15(1:29/km) 113/115bpm [168b/km] 6cal 113/120rpm 436/546W 40.37/44.6kmph 9) 4km - 7:00(1:45/km) 113/138bpm [198b/km] 56cal 91/106rpm 140/323W 34.3/44.55kmph 10) 0.19km - 15(1:20/km) 120/128bpm [161b/km] 5cal 114/126rpm 417/489W 44.86/48.44kmph 11) 3.89km - 7:00(1:48/km) 115/137bpm [207b/km] 56cal 92/119rpm 140/340W 33.3/47.24kmph 12) 0.17km - 15(1:29/km) 120/129bpm [177b/km] 5cal 121/135rpm 418/510W 40.61/45.45kmph 13) 1.17km - 2:00(1:43/km) 123/138bpm [210b/km] 13cal 93/109rpm 117/339W 35.06/45.53kmph 14) 2.38km - 5:00(2:06/km) 103/114bpm [216b/km] 27cal 94/105rpm 94/153W 28.56/32.53kmph 15) 4.94km - 8:03(1:38/km) 120/127bpm [196b/km] 94/104rpm 168/218W 36.8/42.47kmph Add a comment 0.6mi, 11:04 Walk - Commute 1) 1km - 10:47(10:47/km) 84/92bpm [906b/km] 64cal 61/63rpm 2) 0.03km - 17(10:56/km) 82/82bpm [896b/km] 2cal 61/62rpm Add a comment 1.2mi, 20:32 Walk - General 1) 1km - 10:57(10:57/km) 85/105bpm [931b/km] 64cal 60/64rpm 2) 0.9km - 9:35(10:37/km) 85/92bpm [902b/km] 57cal 60/63rpm Add a comment 0.5mi, 8:33 Walk - Commute 1) 0.76km - 8:33(11:18/km) 81/89bpm [915b/km] 47cal 58/60rpm Add a comment	0.3mi, 5:32 Walk - General 1) 0.5km - 5:32(11:08/km) 91/99bpm [1013b/km] 31cal 59/62rpm Add a comment 23mi, 1:11:18 Bike - Zwift 1) 3.74km - 8:01(2:09/km) 107/118bpm [229b/km] 61cal 90/101rpm 126/178W 27.98/39.22kmph 2) 0.28km - 30(1:46/km) 121/128bpm [213b/km] 6cal 89/95rpm 222/254W 34.06/38.71kmph 3) 0.32km - 30(1:35/km) 128/130bpm [202b/km] 3cal 92/95rpm 126/245W 37.99/40.38kmph 4) 0.25km - 30(1:59/km) 126/132bpm [251b/km] 6cal 109/124rpm 242/290W 30.17/36.17kmph 5) 0.26km - 30(1:57/km) 131/135bpm [255b/km] 3cal 92/102rpm 128/263W 30.83/36.3kmph 6) 0.31km - 30(1:37/km) 129/137bpm [208b/km] 7cal 104/119rpm 267/291W 37.27/41.82kmph 7) 1.6km - 3:00(1:52/km) 118/139bpm [221b/km] 20cal 91/101rpm 117/264W 32.05/40.83kmph 8) 0.45km - 45(1:40/km) 132/152bpm [221b/km] 15cal 103/122rpm 370/413W 35.83/41.23kmph 9) 0.84km - 1:30(1:47/km) 138/153bpm [247b/km] 10cal 86/106rpm 122/347W 33.53/42.69kmph 10) 0.49km - 45(1:32/km) 140/157bpm [215b/km] 16cal 114/139rpm 371/404W 38.98/45.43kmph 11) 1.92km - 3:00(1:34/km) 129/157bpm [201b/km] 20cal 90/103rpm 118/358W 38.46/48.72kmph 12) 0.85km - 1:00(1:11/km) 135/153bpm [160b/km] 18cal 110/119rpm 313/353W 50.76/54.83kmph 13) 0.99km - 2:00(2:02/km) 135/154bpm [274b/km] 13cal 93/112rpm 119/272W 29.59/54.61kmph 14) 0.56km - 1:00(1:47/km) 140/156bpm [249b/km] 18cal 115/135rpm 316/360W 33.75/51.33kmph 15) 1.92km - 4:00(2:05/km) 126/156bpm [262b/km] 26cal 92/112rpm 117/326W 28.86/46.91kmph 16) 0.83km - 2:00(2:24/km) 145/161bpm [349b/km] 32cal 107/117rpm 286/318W 24.95/36.55kmph 17) 0.65km - 2:30(3:50/km) 135/160bpm [517b/km] 17cal 96/112rpm 118/291W 15.67/26.28kmph 18) 1.3km - 2:00(1:32/km) 147/162bpm [225b/km] 32cal 111/126rpm 286/320W 39.15/55.91kmph 19) 2.82km - 5:00(1:46/km) 125/162bpm [222b/km] 33cal 94/111rpm 116/270W 33.83/55.57kmph 20) 1.74km - 3:00(1:43/km) 148/161bpm [255b/km] 45cal 111/118rpm 262/288W 34.88/50.85kmph 21) 0.73km - 3:00(4:08/km) 132/161bpm [546b/km] 20cal 96/105rpm 117/245W 14.5/24.75kmph 22) 1.15km - 3:00(2:36/km) 151/163bpm [393b/km] 45cal 112/127rpm 263/297W 23.08/39.98kmph 23) 2.33km - 5:00(2:09/km) 125/163bpm [269b/km] 30cal 95/109rpm 106/248W 27.92/39.06kmph 24) 10.71km - 18:17(1:42/km) 132/138bpm [225b/km] 95/102rpm 164/240W 35.14/51.59kmph Add a comment 2.2mi, 5:56 Bike - Zwift 1) 3.47km - 5:56(1:42/km) 115/124bpm [196b/km] 89/98rpm 166/225W 35.13/53.61kmph Add a comment 0.5mi, 7:59 Walk - Commute 1) 0.75km - 7:59(10:42/km) 73/88bpm [781b/km] 47cal 61/64rpm Add a comment 0.9mi, 16:06 Walk - General 1) 1km - 11:17(11:17/km) 78/92bpm [880b/km] 65cal 59/63rpm 2) 0.44km - 4:49(10:58/km) 77/83bpm [845b/km] 27cal 60/62rpm Add a comment 0.5mi, 8:23 Walk - Commute 1) 0.73km - 8:23(11:26/km) 80/94bpm [914b/km] 46cal 57/61rpm Add a comment 0mi, 25:44 Cross - Strength S+C Add a comment	0.3mi, 5:45 Walk - General 1) 0.49km - 5:45(11:38/km) 68/81bpm [792b/km] 28cal 54/59rpm Add a comment 21.2mi, 1:06:07 Bike - Zwift 1) 34.18km - 1:06:07(1:56/km) 130/154bpm [251b/km] 92/103rpm 181/265W 31.01/70.18kmph Add a comment 6.8mi, 34:59 Bike - Commuting 1) 10km - 30:33(3:03/km) 107/136bpm [327b/km] 263cal 2) 1.01km - 4:26(4:25/km) 118/131bpm [521b/km] 45cal Add a comment 1.3mi, 23:01 Walk - General 1) 1km - 10:53(10:53/km) 81/85bpm [882b/km] 65cal 61/64rpm 2) 1km - 10:40(10:40/km) 81/91bpm [864b/km] 60cal 61/64rpm 3) 0.14km - 1:27(10:31/km) 79/81bpm [831b/km] 8cal 59/64rpm Add a comment 5mi, 43:13 Run - Steady-State Knee 8/10 1) 2km - 10:26(5:13/km) 140/148bpm [730b/km] 140cal 404/504W 2) 2km - 10:38(5:19/km) 144/151bpm [766b/km] 142cal 354/429W 3) 2km - 10:35(5:18/km) 146/151bpm [773b/km] 142cal 333/458W 4) 2km - 10:59(5:30/km) 149/155bpm [819b/km] 150cal 345/477W 5) 0.11km - 35(5:17/km) 149/151bpm [786b/km] 8cal 460/489W Add a comment	0.3mi, 5:41 Walk - General 1) 0.5km - 5:41(11:23/km) 75/89bpm [854b/km] 31cal 57/60rpm Add a comment 22.5mi, 1:20:51 Bike - Zwift 1) 36.15km - 1:20:51(2:14/km) 131/149bpm [293b/km] 94/112rpm 187/314W 26.83/77.94kmph Add a comment 0.3mi, 5:37 Walk - General 1) 0.49km - 5:37(11:32/km) 78/95bpm [900b/km] 32cal 57/59rpm Add a comment 6.2mi, 42:00 Cross - Rowing - Indoor 1) 1.45km - 6:00(4:08/km) 130/0bpm [537b/km] 21/0rpm 184/0W 14.53/0kmph 2) 0.22km - 1:00(4:31/km) 13.29/0kmph 3) 1.46km - 6:00(4:07/km) 136/0bpm [559b/km] 21/0rpm 187/0W 14.6/0kmph 4) 0.21km - 1:00(4:49/km) 12.46/0kmph 5) 1.46km - 6:00(4:07/km) 138/0bpm [568b/km] 21/0rpm 186/0W 14.58/0kmph 6) 0.21km - 1:00(4:43/km) 12.7/0kmph 7) 1.46km - 6:00(4:07/km) 140/0bpm [575b/km] 22/0rpm 187/0W 14.6/0kmph 8) 0.21km - 1:00(4:48/km) 12.51/0kmph 9) 1.46km - 6:00(4:07/km) 143/0bpm [588b/km] 22/0rpm 187/0W 14.6/0kmph 10) 0.21km - 1:00(4:52/km) 12.33/0kmph 11) 1.46km - 6:00(4:07/km) 144/0bpm [593b/km] 22/0rpm 186/0W 14.57/0kmph 12) 0.2km - 1:00(5:04/km) 11.85/0kmph Add a comment	0.3mi, 5:47 Walk - General 1) 0.5km - 5:47(11:27/km) 72/88bpm [824b/km] 31cal 56/79rpm Add a comment 26.8mi, 1:16:16 Bike - Zwift 1) 43.12km - 1:16:16(1:46/km) 119/131bpm [210b/km] 92/104rpm 159/247W 33.92/79.32kmph Add a comment 1.3mi, 23:22 Walk - General 1) 1km - 10:56(10:56/km) 84/100bpm [918b/km] 65cal 58/60rpm 2) 1km - 10:44(10:44/km) 82/91bpm [881b/km] 60cal 59/62rpm 3) 0.15km - 1:42(11:03/km) 79/81bpm [873b/km] 9cal 59/61rpm Add a comment 2.2mi, 1:01:45 Swim - Pool 1) 3.5km - 1:01:45(17:39/km) 124/151bpm [2188b/km] 700cal 28/rpm 3.4/3.81kmph Add a comment 3.3mi, 16:57 Bike - Commuting 1) 5.36km - 16:57(3:10/km) 104/132bpm [329b/km] 135cal Add a comment
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	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15
0.3mi, 5:51 Walk - General 1) 0.49km - 5:51(11:58/km) 85/92bpm [1017b/km] 30cal 55/59rpm Add a comment 22.5mi, 1:00:11 Bike - Zwift 1) 36.18km - 1:00:11(1:40/km) 133/152bpm [221b/km] 93/106rpm 193/324W 36.07/77.77kmph Add a comment 6.7mi, 17:51 Bike - Zwift 1) 10.8km - 17:51(1:39/km) 118/128bpm [195b/km] 89/96rpm 163/263W 36.3/52.11kmph Add a comment 5mi, 42:42 Run - Steady-State 1) 2km - 10:51(5:26/km) 138/150bpm [749b/km] 141cal 385/502W 2) 2km - 10:27(5:13/km) 145/153bpm [757b/km] 138cal 335/440W 3) 2km - 10:14(5:07/km) 140/150bpm [716b/km] 132cal 327/392W 4) 2km - 10:38(5:19/km) 148/154bpm [786b/km] 143cal 350/480W 5) 0.1km - 32(5:11/km) 147/149bpm [761b/km] 7cal 354/374W Add a comment 0mi, 27:32 Cross - Strength S+C Add a comment	0mi, 1:24:30 Cross - Strength 1) 0km - 1:24:30(0/km) 84/134bpm [INFb/km] 302cal Add a comment 3.8mi, 18:33 Bike - Commuting 1) 6.08km - 18:33(3:03/km) 102/123bpm [311b/km] 136cal Add a comment 0.6mi, 11:08 Walk - Commute 1) 1km - 10:56(10:56/km) 91/122bpm [995b/km] 67cal 60/62rpm 2) 0.02km - 12(10:53/km) 87/88bpm [947b/km] 1cal 60/61rpm Add a comment 1.2mi, 20:35 Walk - General 1) 1km - 10:35(10:35/km) 83/90bpm [879b/km] 62cal 60/63rpm 2) 0.92km - 9:59(10:52/km) 88/96bpm [956b/km] 55cal 59/62rpm Add a comment 0.5mi, 8:27 Walk - Commute 1) 0.74km - 8:27(11:26/km) 83/89bpm [950b/km] 43cal 57/60rpm Add a comment 6.2mi, 42:09 Cross - Rowing - Indoor 4min (1min) Add a comment	0.3mi, 5:48 Walk - General 1) 0.5km - 5:48(11:32/km) 73/90bpm [842b/km] 30cal 55/60rpm Add a comment 26.8mi, 1:11:45 Bike - Zwift 1) 1.32km - 3:01(2:17/km) 108/114bpm [247b/km] 25cal 87/90rpm 123/151W 26.21/34.88kmph 2) 1.17km - 2:00(1:43/km) 115/117bpm [197b/km] 16cal 88/91rpm 144/156W 35.05/37.92kmph 3) 1.83km - 3:00(1:38/km) 118/121bpm [193b/km] 26cal 88/91rpm 151/167W 36.6/38.88kmph 4) 1.14km - 2:00(1:46/km) 120/122bpm [211b/km] 18cal 88/92rpm 160/174W 34.11/37.85kmph 5) 1.95km - 3:00(1:33/km) 130/134bpm [200b/km] 34cal 91/94rpm 199/213W 38.9/44.87kmph 6) 1.16km - 2:00(1:43/km) 120/132bpm [206b/km] 15cal 88/93rpm 131/198W 34.88/41.15kmph 7) 0.31km - 30(1:38/km) 123/131bpm [201b/km] 6cal 110/129rpm 239/263W 36.67/38.33kmph 8) 0.85km - 1:30(1:46/km) 124/135bpm [220b/km] 11cal 90/102rpm 137/247W 33.89/40.26kmph 9) 0.33km - 30(1:31/km) 121/130bpm [184b/km] 6cal 102/109rpm 238/267W 39.38/41.75kmph 10) 0.86km - 1:30(1:45/km) 125/133bpm [218b/km] 11cal 91/102rpm 138/230W 34.35/40.2kmph 11) 0.28km - 30(1:46/km) 120/129bpm [212b/km] 6cal 97/106rpm 234/258W 33.96/39.07kmph 12) 0.91km - 1:30(1:39/km) 124/133bpm [205b/km] 11cal 88/95rpm 137/262W 36.36/43.26kmph 13) 0.32km - 30(1:34/km) 120/128bpm [188b/km] 6cal 97/105rpm 237/268W 38.3/41.3kmph 14) 0.89km - 1:30(1:41/km) 123/133bpm [206b/km] 11cal 90/95rpm 138/252W 35.76/41.61kmph 15) 1.63km - 3:00(1:51/km) 116/118bpm [214b/km] 24cal 90/94rpm 144/161W 32.54/39.39kmph 16) 2.84km - 4:00(1:24/km) 144/152bpm [203b/km] 59cal 96/107rpm 258/299W 42.62/45.8kmph 17) 1.11km - 2:00(1:48/km) 130/153bpm [234b/km] 13cal 88/106rpm 118/244W 33.38/41.58kmph 18) 2.09km - 3:00(1:26/km) 150/171bpm [216b/km] 45cal 100/124rpm 265/291W 41.73/46.16kmph 19) 0.88km - 1:30(1:42/km) 137/157bpm [233b/km] 9cal 90/98rpm 114/249W 35.28/43.41kmph 20) 1.31km - 2:00(1:32/km) 142/155bpm [218b/km] 30cal 104/123rpm 267/284W 39.16/49.17kmph 21) 0.6km - 1:00(1:41/km) 145/156bpm [244b/km] 6cal 85/99rpm 117/266W 35.71/48.51kmph 22) 0.69km - 1:00(1:27/km) 137/148bpm [198b/km] 15cal 111/116rpm 273/297W 41.54/44.48kmph 23) 0.6km - 1:00(1:40/km) 141/150bpm [236b/km] 6cal 89/104rpm 116/265W 35.87/44.48kmph 24) 1.37km - 2:00(1:28/km) 146/159bpm [213b/km] 30cal 108/116rpm 266/288W 41.13/44.83kmph 25) 0.85km - 1:30(1:45/km) 141/159bpm [248b/km] 9cal 91/103rpm 114/243W 34.16/37.13kmph 26) 2.01km - 3:00(1:30/km) 145/156bpm [217b/km] 43cal 101/114rpm 252/280W 40.1/45.27kmph 27) 1.12km - 2:00(1:47/km) 132/156bpm [236b/km] 13cal 92/100rpm 113/239W 33.52/42.14kmph 28) 2.66km - 4:00(1:30/km) 145/154bpm [218b/km] 55cal 103/112rpm 243/270W 39.89/46.81kmph 29) 1.66km - 3:00(1:49/km) 126/154bpm [228b/km] 19cal 91/105rpm 115/238W 33.13/42.02kmph 30) 4.43km - 8:00(1:48/km) 119/125bpm [215b/km] 58cal 91/102rpm 128/168W 33.2/39.12kmph 31) 4.02km - 6:44(1:40/km) 126/132bpm [211b/km] 89/97rpm 150/216W 35.85/41.92kmph Add a comment 1.6mi, 4:00 Bike - Zwift 1) 2.56km - 4:00(1:34/km) 118/124bpm [184b/km] 82/98rpm 177/265W 38.4/48.41kmph Add a comment 5mi, 24:17 Bike - Commuting 1) 7.96km - 24:17(3:03/km) 102/129bpm [311b/km] 175cal Add a comment 5.2mi, 35:00 Cross - Rowing - Indoor 1) 0.97km - 4:00(4:06/km) 127/0bpm [521b/km] 21/0rpm 188/0W 14.62/0kmph 2) 0.22km - 1:00(4:28/km) 13.46/0kmph 3) 0.97km - 4:00(4:06/km) 136/0bpm [558b/km] 21/0rpm 188/0W 14.62/0kmph 4) 0.22km - 1:00(4:34/km) 13.13/0kmph 5) 0.98km - 4:00(4:06/km) 139/0bpm [569b/km] 21/0rpm 189/0W 14.65/0kmph 6) 0.21km - 1:00(4:43/km) 12.7/0kmph 7) 0.97km - 4:00(4:06/km) 138/0bpm [567b/km] 21/0rpm 187/0W 14.61/0kmph 8) 0.21km - 1:00(4:48/km) 12.48/0kmph 9) 0.97km - 4:00(4:07/km) 140/0bpm [576b/km] 22/0rpm 187/0W 14.59/0kmph 10) 0.2km - 1:00(4:54/km) 12.24/0kmph 11) 0.97km - 4:00(4:06/km) 143/0bpm [587b/km] 22/0rpm 188/0W 14.62/0kmph 12) 0.21km - 1:00(4:44/km) 12.69/0kmph 13) 0.97km - 4:00(4:06/km) 142/0bpm [583b/km] 22/0rpm 187/0W 14.61/0kmph 14) 0.18km - 1:00(5:30/km) 10.89/0kmph Add a comment	5.8mi, 27:21 Bike - Commuting 1) 9.34km - 27:21(2:56/km) 106/129bpm [310b/km] 236cal Add a comment 19.4mi, 1:01:28 Bike - Zwift 1) 3.06km - 7:17(2:23/km) 106/117bpm [253b/km] 51cal 84/100rpm 123/184W 25.18/47.89kmph 2) 0.26km - 30(1:56/km) 119/127bpm [230b/km] 6cal 98/105rpm 221/260W 31.06/43.25kmph 3) 0.09km - 30(5:41/km) 127/129bpm [721b/km] 3cal 92/99rpm 124/236W 10.56/21.47kmph 4) 0.16km - 30(3:10/km) 124/129bpm [394b/km] 7cal 111/122rpm 246/277W 18.9/29.63kmph 5) 0.43km - 30(1:10/km) 132/133bpm [154b/km] 3cal 89/102rpm 127/251W 51.54/57.1kmph 6) 0.43km - 30(1:09/km) 130/134bpm [150b/km] 7cal 110/129rpm 269/292W 51.85/56.81kmph 7) 1.3km - 4:00(3:05/km) 122/138bpm [376b/km] 32cal 89/99rpm 141/251W 19.47/45.4kmph 8) 0.51km - 1:00(1:57/km) 133/147bpm [260b/km] 16cal 100/108rpm 290/325W 30.69/41.02kmph 9) 1.77km - 3:00(1:41/km) 125/147bpm [211b/km] 22cal 91/98rpm 128/232W 35.5/51.61kmph 10) 1.5km - 3:00(2:00/km) 116/118bpm [231b/km] 24cal 93/98rpm 139/165W 30.09/42.89kmph 11) 1.3km - 3:00(2:18/km) 116/118bpm [267b/km] 22cal 93/97rpm 130/150W 26.02/47.15kmph 12) 0.77km - 1:00(1:18/km) 135/149bpm [176b/km] 17cal 102/129rpm 303/427W 46.08/52.66kmph 13) 1.04km - 3:00(2:53/km) 125/149bpm [360b/km] 21cal 92/100rpm 124/229W 20.86/39.08kmph 14) 2.38km - 5:00(2:06/km) 116/119bpm [244b/km] 37cal 93/99rpm 130/167W 28.52/47.99kmph 15) 16.17km - 28:41(1:46/km) 126/138bpm [223b/km] 91/148rpm 162/337W 33.83/62.58kmph Add a comment 0.5mi, 7:54 Walk - Commute 1) 0.75km - 7:54(10:33/km) 86/99bpm [908b/km] 48cal 62/64rpm Add a comment 1.2mi, 21:26 Walk - General 1) 1km - 10:55(10:55/km) 71/88bpm [775b/km] 60cal 59/62rpm 2) 0.96km - 10:32(10:59/km) 71/83bpm [780b/km] 57cal 58/62rpm Add a comment 0.5mi, 8:29 Walk - Commute 1) 0.75km - 8:29(11:23/km) 81/88bpm [921b/km] 45cal 58/65rpm Add a comment 5mi, 43:20 Run - Steady-State 1) 2km - 10:30(5:15/km) 136/146bpm [714b/km] 137cal 362/473W 2) 2km - 10:38(5:19/km) 142/153bpm [755b/km] 140cal 330/430W 3) 2km - 10:35(5:17/km) 144/151bpm [762b/km] 141cal 325/379W 4) 2km - 11:03(5:32/km) 147/154bpm [812b/km] 149cal 343/476W 5) 0.11km - 33(5:12/km) 142/143bpm [738b/km] 7cal 302/326W Add a comment	0.3mi, 5:49 Walk - General 1) 0.51km - 5:49(11:22/km) 78/91bpm [886b/km] 31cal 56/59rpm Add a comment 26.2mi, 1:12:43 Bike - Zwift 1) 42.18km - 1:12:43(1:43/km) 134/155bpm [231b/km] 95/112rpm 192/343W 34.8/73.33kmph Add a comment 2.6mi, 7:35 Bike - Zwift 1) 4.22km - 7:35(1:48/km) 112/122bpm [201b/km] 90/97rpm 158/240W 33.38/46.94kmph Add a comment 1.3mi, 23:05 Walk - General 1) 1km - 10:55(10:55/km) 79/101bpm [862b/km] 63cal 58/62rpm 2) 1km - 10:54(10:54/km) 81/89bpm [882b/km] 60cal 59/62rpm 3) 0.12km - 1:17(10:30/km) 80/83bpm [841b/km] 7cal 59/60rpm Add a comment 0mi, 22:32 Cross - Strength S+C Add a comment	0.8mi, 19:28 Walk - General 1) 1km - 14:34(14:34/km) 89/100bpm [1297b/km] 67cal 47/53rpm 2) 0.35km - 4:54(14:01/km) 87/90bpm [1220b/km] 25cal 49/52rpm Add a comment 0.3mi, 5:33 Walk - General 1) 0.5km - 5:33(11:08/km) 76/92bpm [846b/km] 30cal 56/59rpm Add a comment 23.7mi, 1:16:22 Bike - Zwift 1) 38.15km - 1:16:22(2:00/km) 135/149bpm [270b/km] 95/110rpm 183/283W 29.97/78.47kmph Add a comment	0.3mi, 5:43 Walk - General 1) 0.49km - 5:43(11:41/km) 86/99bpm [1005b/km] 31cal 55/60rpm Add a comment 31.8mi, 1:24:26 Bike - Zwift 1) 51.21km - 1:24:26(1:39/km) 124/136bpm [204b/km] 93/129rpm 163/312W 36.39/53.46kmph Add a comment 0mi, 5 Walk - General Jumps 80-81. A good 2-way with Emma H, and then a solo on a lift where all but one of us landed off because cloud rolled in and noone could see the DZ, Oops! Add a comment
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	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22
0.4mi, 7:10 Walk - General 1) 0.62km - 7:10(11:37/km) 80/94bpm [929b/km] 38cal 57/60rpm Add a comment 5mi, 13:36 Bike - Zwift 1) 8.06km - 13:36(1:41/km) 130/142bpm [219b/km] 92/106rpm 158/285W 35.54/51.13kmph Add a comment 14.1mi, 37:12 Bike - Zwift 1) 22.64km - 37:12(1:39/km) 142/161bpm [233b/km] 95/109rpm 210/399W 36.51/65.12kmph Add a comment 12.8mi, 34:59 Bike - Zwift 1) 20.55km - 34:59(1:42/km) 118/130bpm [201b/km] 90/108rpm 157/269W 35.24/50.72kmph Add a comment 1.3mi, 23:29 Walk - General 1) 1km - 11:28(11:28/km) 76/99bpm [872b/km] 64cal 58/61rpm 2) 1km - 11:07(11:07/km) 74/83bpm [823b/km] 60cal 59/61rpm 3) 0.08km - 53(10:49/km) 77/81bpm [833b/km] 5cal 59/64rpm Add a comment 0mi, 25:29 Cross - Strength S+C Add a comment	0.3mi, 5:45 Walk - General 1) 0.49km - 5:45(11:37/km) 73/91bpm [848b/km] 30cal 58/61rpm Add a comment 17.5mi, 52:00 Bike - Zwift 1) 28.17km - 52:00(1:51/km) 134/150bpm [247b/km] 94/108rpm 200/342W 32.5/78.88kmph Add a comment 6.8mi, 18:42 Bike - Zwift 1) 10.9km - 18:42(1:43/km) 117/125bpm [201b/km] 88/97rpm 160/296W 34.98/52.44kmph Add a comment 4.5mi, 39:45 Run - Steady-State 1) 2km - 11:09(5:34/km) 137/149bpm [764b/km] 145cal 360/453W 2) 2km - 11:00(5:30/km) 145/151bpm [797b/km] 147cal 326/427W 3) 2km - 10:57(5:28/km) 145/152bpm [793b/km] 145cal 318/414W 4) 1.21km - 6:40(5:30/km) 148/155bpm [815b/km] 90cal 323/385W Add a comment 0mi, 20:41 Cross - Strength S+C Add a comment	0mi, 1:16:37 Cross - Strength S+C Add a comment 3.8mi, 18:26 Bike - Commuting 1) 6.06km - 18:26(3:03/km) 102/121bpm [310b/km] 134cal Add a comment 0.5mi, 8:09 Walk - Commute 1) 0.75km - 8:09(10:55/km) 94/119bpm [1026b/km] 56cal 59/62rpm Add a comment 1.2mi, 20:15 Walk - General 1) 1km - 10:36(10:36/km) 81/94bpm [859b/km] 62cal 60/63rpm 2) 0.87km - 9:39(11:06/km) 78/84bpm [866b/km] 53cal 59/62rpm Add a comment 0.5mi, 8:21 Walk - Commute 1) 0.74km - 8:21(11:16/km) 80/92bpm [901b/km] 43cal 58/60rpm Add a comment 5.9mi, 40:00 Cross - Rowing - Indoor 4min (1min) Add a comment	0.3mi, 5:50 Walk - General 1) 0.5km - 5:50(11:36/km) 71/84bpm [824b/km] 29cal 56/61rpm Add a comment 23.8mi, 1:03:06 Bike - Zwift 1) 38.3km - 1:03:06(1:39/km) 128/140bpm [211b/km] 92/104rpm 180/304W 36.41/57.28kmph Add a comment 3.3mi, 7:49 Bike - Zwift 1) 5.23km - 7:49(1:30/km) 120/127bpm [179b/km] 90/96rpm 172/258W 40.16/52.46kmph Add a comment 0.5mi, 7:56 Walk - Commute 1) 0.78km - 7:56(10:14/km) 90/98bpm [920b/km] 47cal 61/64rpm Add a comment 1.2mi, 19:53 Walk - General 1) 1km - 10:30(10:30/km) 65/85bpm [682b/km] 60cal 60/64rpm 2) 0.89km - 9:24(10:35/km) 64/72bpm [678b/km] 53cal 62/64rpm Add a comment 0.6mi, 11:03 Walk - Commute 1) 1km - 10:58(10:58/km) 80/89bpm [877b/km] 60cal 59/62rpm 2) 0.01km - 5(9:36/km) 82/82bpm [788b/km] 59/59rpm Add a comment 5.2mi, 35:00 Cross - Rowing - Indoor 6min (1min) 1) 1.46km - 6:00(4:07/km) 131/0bpm [539b/km] 21/0rpm 186/0W 14.57/0kmph 2) 0.22km - 1:00(4:38/km) 12.95/0kmph 3) 1.45km - 6:00(4:09/km) 134/0bpm [555b/km] 21/0rpm 182/0W 14.48/0kmph 4) 0.21km - 1:00(4:41/km) 12.79/0kmph 5) 1.46km - 6:00(4:07/km) 138/0bpm [568b/km] 21/0rpm 186/0W 14.57/0kmph 6) 0.21km - 1:00(4:48/km) 12.48/0kmph 7) 1.46km - 6:00(4:06/km) 141/0bpm [579b/km] 22/0rpm 187/0W 14.61/0kmph 8) 0.21km - 1:00(4:47/km) 12.56/0kmph 9) 1.46km - 6:00(4:07/km) 143/0bpm [588b/km] 22/0rpm 187/0W 14.6/0kmph 10) 0.2km - 1:00(4:55/km) 12.21/0kmph Add a comment	0.3mi, 5:44 Walk - General 1) 0.48km - 5:44(11:58/km) 60/76bpm [718b/km] 28cal 55/60rpm Add a comment 24.9mi, 1:16:49 Bike - Zwift 1) 40.08km - 1:16:49(1:55/km) 120/133bpm [230b/km] 92/113rpm 172/302W 31.3/72.35kmph Add a comment 1.3mi, 23:09 Walk - General 1) 1km - 11:08(11:08/km) 73/87bpm [813b/km] 62cal 58/62rpm 2) 1km - 11:20(11:20/km) 78/86bpm [884b/km] 60cal 60/62rpm 3) 0.07km - 40(9:59/km) 78/79bpm [778b/km] 4cal 57/61rpm Add a comment 5mi, 42:38 Run - Steady-State 1) 2km - 10:19(5:10/km) 137/146bpm [707b/km] 136cal 410/571W 2) 2km - 10:29(5:14/km) 142/149bpm [744b/km] 138cal 331/421W 3) 2km - 10:27(5:13/km) 145/149bpm [758b/km] 141cal 348/407W 4) 2km - 10:48(5:24/km) 148/152bpm [799b/km] 145cal 341/393W 5) 0.12km - 36(5:09/km) 146/148bpm [753b/km] 8cal 347/368W Add a comment	0.6mi, 11:27 Walk - General 1) 1km - 11:27(11:28/km) 71/90bpm [814b/km] 59cal 57/61rpm Add a comment 15.6mi, 53:10 Bike - Zwift 1) 25.17km - 53:10(2:07/km) 131/151bpm [277b/km] 95/109rpm 179/323W 28.4/78.25kmph Add a comment 10.1mi, 36:22 Bike - Zwift 1) 16.21km - 36:22(2:15/km) 131/144bpm [294b/km] 93/111rpm 184/344W 26.74/71.69kmph Add a comment 1.4mi, 25:02 Walk - General 1) 1km - 11:05(11:05/km) 85/91bpm [942b/km] 59cal 57/62rpm 2) 1km - 11:34(11:34/km) 91/105bpm [1052b/km] 66cal 57/62rpm 3) 0.21km - 2:23(11:15/km) 94/98bpm [1058b/km] 13cal 58/59rpm Add a comment 2.1mi, 1:00:43 Swim - Pool 1) 3.4km - 1:00:43(17:51/km) 116/131bpm [2071b/km] 680cal 28/rpm 3.36/3.66kmph Add a comment 4mi, 19:56 Bike - Commuting 1) 6.45km - 19:56(3:05/km) 111/129bpm [343b/km] 181cal Add a comment	-

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