Richard-M
Last on at 1pm, 19th May 2024
M50 Hertfordshire
Bluefish tuna (63)
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Races
186 -
Miles
14690 -
Miles
1122 -
Miles
32862 -
Miles
188 -
WAVA
74.77% -
Mile
5:59 -
5k
19:23 -
5M
32:59 -
10k
41:11 -
10M
1:08:28 -
Half
1:30:26 -
20M
2:33:55 -
Mara
3:19:27 -
20k
38:12 -
40k
1:19:07 -
400m
4:53 -
1500m
23:42
About Me | |
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Continual improvements (hopefully)
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Random Q&A | See your Q&A |
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Recent Blogs | |
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2019 Review: Why I am grateful | Dec 2019 |
one day | Dec 2017 |
Plans | Dec 2016 |
An Island In The Sun | Dec 2015 |
Sprouts - I really love sprouts :) | Dec 2015 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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18th May
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Race | 0.7mi | 4:38 |
18th May
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General | 0.1mi | 1:31 |
18th May
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Race | 4.8mi | 11:53 |
18th May
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General | 0.2mi | 2:30 |
18th May
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Race | 0.2mi | 8:07 |
Planned Races | |
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ATW Grafham Middle Distance Triathlon | 2nd Jun |
12 Month Benchmarks | Run | Bike |
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Mile | 5:43 | 1:09 |
5k | 20:38 | 3:50 |
5mi | 34:56 | 6:12 |
10k | 43:33 | 7:46 |
10mi | 1:10:20 | 24:09 |
Half | 1:32:35 | 32:42 |
20mi | 2:40:54 | 52:27 |
Mara | 3:39:47 | 1:11:22 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Buddies (2) |
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Followers (1) |
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Badges Collected | See available badges |
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Read Everyone!
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- Best WAVA
Date | Planned Races | Distance | ||
---|---|---|---|---|
2 Jun | ATW Grafham Middle Distance Triathlon Confirmed | 1.9km/90km/21km | ||
2024 | Result | WAVA | Distance | |
5 May | St. Neots sprint triathlon | / / | 0.00 | 750metres/24km/4.8km |
14 Apr | Manchester Marathon SB | 3:41:19 | 63.21 | 26.2mi |
25 Feb | Run London Victoria Park Half SB | 1:34:37 | 70.52 | 13.1mi |
21 Jan | Fred Hughes 10 SB | 1:13:41 | 68.42 | 10mi |
2023 | Result | WAVA | Distance | |
16 Dec | Rickmansworth parkrun SB | 20:24 | 73.36 | 5km |
25 Nov | Rickmansworth parkrun | 20:32 | 72.89 | 5km |
19 Nov | St Neots Riverside Half Marathon SB | 1:32:42 | 71.98 | 13.1mi |
17 Sep | Hemal DTC Sprint Triathlon | 7:57 / 29:43 / 20:54 | 0.00 | 400metres/17.2km/4.6km |
23 Jul | Bedford Triathlon Team Relays | 16:00 / 39:00 / 24:00 | 0.00 | 750metres/23km/5km |
13 May | Eton Sprints Weekend Triathlon | 15:46 / 33:58 / 23:53 | 0.00 | 750metres/22km/5km |
19 Feb | Gade Valley Harriers VLM Training run SB | 2:18:14 | 63.19 | 17mi |
22 Jan | Fred Hughes 10 SB | 1:14:40 | 66.93 | 10mi |
2022 | Result | WAVA | Distance | |
30 Dec | Buntingford Year End 10 SB | 1:13:41 | 67.82 | 10mi |
23 Oct | Abingdon Marathon SB | 3:22:41 | 68.41 | 26.2mi |
9 Oct | Royal Parks Half Marathon SB | 1:33:16 | 70.90 | 13.1mi |
1 Oct | Rickmansworth parkrun SB | 20:41 | 71.77 | 5km |
4 Sep | Dunstable Downs Marathon Challenge | 3:52:00 | 59.76 | 26.2mi |
26 Jun | ATW Stewartby Triathlon | 27:31 / 1:00:06 / 43:38 | 0.00 | 1500metres/37km/10km |
4 Jun | Cassiobury parkrun | 20:53 | 70.52 | 5km |
22 May | Wheathampstead 10k SB | 44:53 | 66.76 | 10km |
8 May | HSV Sprint Tri | 7:45 / 38:51 / 21:50 | 0.00 | 400metres/20km/5km |
18 Apr | Boston Marathon UK | 3:44:25 | 61.24 | 26.2mi |
3 Apr | Manchester Marathon | 3:28:25 | 65.94 | 26.2mi |
2020 | Result | WAVA | Distance | |
1 Mar | Cambridge Boundary Run Marathon SB | 3:42:11 | 60.79 | 26.2mi |
23 Feb | Gade Valley Harriers VLM Training run #2 SB | 2:08:25 | 66.26 | 17mi |
19 Jan | Fred Hughes 10 SB | 1:09:33 | 70.01 | 10mi |
12 Jan | Sunday XC League Race 4 | 44:09 | 64.40 | 6mi |
1 Jan | Houghton Hall parkrun | 24:34 | 59.00 | 5km |
1 Jan | Luton Wardown parkrun SB | 22:48 | 63.57 | 5km |
2019 | Result | WAVA | Distance | |
29 Dec | Buntingford 10 SB | 1:09:33 | 70.01 | 10mi |
22 Dec | Sunday XC League Race 3 | 36:32 | 64.58 | 5mi |
15 Dec | Festive 5 PB | 32:59 | 71.53 | 5mi |
1 Dec | Sunday League Race #2 Trent Park | 34:40 | 68.06 | 5mi |
20 Oct | Abingdon Marathon PB | 3:19:27 | 67.72 | 26.2mi |
25 Sep | Affinity Water Hatfield 5k series 3 | 19:26 | 74.58 | 5km |
11 Sep | Affinity Water Hatfield 5k series 2 | 19:32 | 74.20 | 5km |
1 Sep | Dunstable Downs Marathon Challenge | 3:54:35 | 57.58 | 26.2mi |
28 Aug | Affinity Water Hatfield 5k series 1 PB | 19:23 | 74.77 | 5km |
6 Jul | Jersey Farm parkrun | 21:23 | 67.25 | 5km |
30 Jun | Herts Hobble - Long PB | 5:35:00 | 40.53 | 26.5mi |
26 Jun | midweek Road Race League Division 2 & 3 Race 4 SB | 42:32 | 68.69 | 10km |
15 Jun | STF 24 | 48 / 0 | 0.00 | 24hr |
12 May | HSV Sprint Tri | 7:18 / 39:19 / 18:51 | 0.00 | 400metres/20km/5km |
12 May | Wheathampstead 10k | 45:28 | 64.26 | 10km |
5 Jan | St Albans parkrun | 23:02 | 62.43 | 5km |
2018 | Result | WAVA | Distance | |
18 Nov | St Neots Riverside Half Marathon | 1:37:26 | 65.55 | 13.1mi |
14 Oct | Herts 10km | 42:59 | 67.97 | 10km |
24 Jun | Herts Hobble | 0.00 | 26.5mi | |
10 Jun | St Albans Half Marathon SB | 1:35:43 | 66.15 | 13.1mi |
7 Jun | Midweek road race series Div2 [Royston] SB | 42:01 | 68.96 | 10km |
2 Jun | Letchworth parkrun | 20:41 | 68.98 | 5km |
23 May | Mid Week Race League (Div2) Hitchin | 42:03 | 68.91 | 10km |
20 May | Wheathampstead 10k | 43:12 | 67.07 | 10km |
13 May | HSV Sprint Tri | 7:34 / 38:28 / 20:28 | 0.00 | 400metres/20km/5km |
5 May | Ellenbrook Fields parkrun | 20:09 | 70.81 | 5km |
25 Feb | Gade Valley Harriers VLM Training run #2 SB | 2:08:41 | 64.99 | 17mi |
18 Feb | Sunday League XC #5 Royston | 42:37 | 58.93 | 5.4mi |
27 Jan | Luton Wardown parkrun | 20:33 | 69.43 | 5km |
21 Jan | Fred Hughes 10 PB | 1:08:28 | 69.92 | 10mi |
14 Jan | Sunday League XC #4 Watford | 42:39 | 66.68 | 6.1mi |
1 Jan | St Albans Parkrun SB | 20:07 | 70.93 | 5km |
1 Jan | Luton Wardown parkrun | 20:56 | 68.16 | 5km |
2017 | Result | WAVA | Distance | |
31 Dec | Buntingford 10 | 1:09:47 | 68.60 | 10mi |
23 Dec | St Albans parkrun SB | 19:35 | 72.86 | 5km |
17 Dec | Sunday League XC #3 Willian | 33:07 | 70.09 | 5mi |
19 Nov | St Neots Riverside Half Marathon PB | 1:30:26 | 70.02 | 13.1mi |
12 Nov | Sunday League XC #2 Trent Park | 34:05 | 68.10 | 5mi |
29 Oct | Sunday League XC #1 Cheshunt | 34:12 | 67.87 | 5mi |
8 Oct | Herts 10km PB | 41:11 | 70.36 | 10km |
7 Oct | Heartwood Forest parkrun | 20:13 | 70.58 | 5km |
27 Sep | Affinity Water Hatfield 5k series 3 | 20:31 | 69.54 | 5km |
13 Sep | Affinity Water Hatfield 5k series 2 | 20:13 | 70.58 | 5km |
3 Sep | Dunstable Downs 20 PB | 3:05:44 | 55.91 | 20.8mi |
30 Aug | Affinity Water Hatfield 5k series 1 | 19:49 | 72.00 | 5km |
20 Aug | Herts Tri - Olympic distance | 32:11 / 1:19:07 / 50:26 | 0.00 | 1500metres/40km/10km |
29 Jul | Heartwood Parkrun | 21:21 | 66.31 | 5km |
23 Jul | Thunder Run 24 - Lap 4 | 57:15 | 50.20 | 10km |
23 Jul | Thunder Run 24 - Lap 3 | 57:20 | 50.13 | 10km |
22 Jul | Thunder Run 24hr Relay Race | 44:59 | 63.89 | 10km |
22 Jul | Thunder Run 24 - Lap 2 | 48:58 | 58.69 | 10km |
13 Jul | Midweek Road Race League Mob Match | 41:48 | 68.75 | 10km |
8 Jul | St Albans parkrun | 19:46 | 71.63 | 5km |
30 Jun | Strava #mymile PB | 5:59 | 69.57 | 1mi |
28 Jun | Midweek Road Race League | 41:38 | 69.03 | 10km |
17 Jun | Luton Wardown parkrun | 20:37 | 68.67 | 5km |
14 Jun | Mid Week Race League (Div2) Hitchin #3 | 43:54 | 65.47 | 10km |
24 May | Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture] | 46:49 | 61.39 | 10km |
21 May | Wheathampstead 10k | 44:20 | 64.83 | 10km |
1 May | Milton Keynes Marathon SB | 3:38:32 | 60.24 | 26.2mi |
29 Apr | St Albans parkrun | 20:52 | 67.85 | 5km |
26 Mar | Gade Valley Harriers VLM Training run #3 PB | 2:33:55 | 64.14 | 20mi |
18 Mar | Luton Wardown parkrun | 20:38 | 68.62 | 5km |
11 Mar | St Albans parkrun | 19:55 | 71.09 | 5km |
26 Feb | Gade Valley Harriers VLM Training run #2 PB | 2:07:30 | 65.04 | 17mi |
12 Feb | Sunday League XC #5 Royston | 43:16 | 57.58 | 5.4mi |
22 Jan | Fred Hughes 10 SB | 1:09:38 | 68.17 | 10mi |
15 Jan | Sunday League XC #4 Watford | 42:55 | 65.72 | 6.1mi |
1 Jan | St Albans parkrun | 21:01 | 67.37 | 5km |
1 Jan | Luton Wardown parkrun | 21:21 | 66.31 | 5km |
2016 | Result | WAVA | Distance | |
31 Dec | St Albans parkrun | 21:03 | 67.26 | 5km |
27 Dec | Buntingford 10 | 1:14:28 | 63.75 | 10mi |
18 Dec | Sunday League XC #3 Willian | 33:57 | 67.82 | 5mi |
27 Nov | Watford Autumn 10K PB | 41:18 | 64.64 | 9.3km |
20 Nov | St Neots Riverside Half Marathon SB | 1:33:24 | 67.22 | 13.1mi |
13 Nov | Sunday League XC #2 Grovelands | 35:46 | 64.38 | 5mi |
23 Oct | Sunday League XC #1 Cheshunt | 37:56 | 60.70 | 5mi |
9 Oct | Herts 10km | 42:50 | 67.10 | 10km |
21 Sep | Hatfield 5k inc Herts Vets Champs | 20:21 | 69.57 | 5km |
13 Aug | St Albans parkrun SB | 20:07 | 69.84 | 5km |
23 Jul | Thunder Run 24 - 110km RACE | 47:38 | 59.85 | 10km |
14 Jul | Midweek Road Race League - Mob Match | 42:43 | 66.73 | 10km |
3 Jul | Stowe Triathlon - Olympic | 23:42 / 1:25:17 / 1:03:30 | 0.00 | 1500metres/47.8km/10.4km |
18 Jun | Oval Run | 0.00 | 5mi | |
15 Jun | Midweek league division 2 Harlow | 42:21 | 67.31 | 10km |
12 Jun | St Albans Half Marathon | 1:35:00 | 65.54 | 13.1mi |
25 May | Mid Week Race League (Div2) Hitchin #2 SB | 41:37 | 68.50 | 10km |
22 May | Wheathampstead 10k | 42:27 | 67.15 | 10km |
2 May | Milton Keynes Marathon SB | 3:47:56 | 57.28 | 26.2mi |
30 Apr | St Albans parkrun | 20:15 | 69.38 | 5km |
23 Apr | St Albans parkrun | 20:41 | 67.93 | 5km |
16 Apr | St Albans parkrun | 20:28 | 68.65 | 5km |
5 Mar | St Albans parkrun | 20:29 | 68.59 | 5km |
30 Jan | St Albans parkrun | 21:12 | 66.27 | 5km |
24 Jan | Fred Hughes 10 SB | 1:10:31 | 66.76 | 10mi |
17 Jan | Sunday League XC #4 Watford | 41:29 | 67.44 | 6.1mi |
1 Jan | St Albans parkrun | 20:28 | 68.65 | 5km |
1 Jan | Panshanger Parkrun | 20:40 | 67.98 | 5km |
2015 | Result | WAVA | Distance | |
28 Dec | Buntingford 10 | 1:11:59 | 65.40 | 10mi |
26 Dec | St Albans parkrun | 21:04 | 66.69 | 5km |
6 Dec | Sunday League XC #3 Willian | 34:33 | 66.11 | 5mi |
22 Nov | Sunday League XC #2 Trent Park | 33:45 | 67.68 | 5mi |
15 Nov | St Neots Riverside Half Marathon SB | 1:33:53 | 66.32 | 13.1mi |
31 Oct | St Albans parkrun | 20:01 | 70.19 | 5km |
18 Oct | Sunday League XC #1 Cheshunt | 34:14 | 66.72 | 5mi |
11 Oct | Herts 10K SB | 42:32 | 67.02 | 10km |
19 Sep | Aldenham parkrun | 21:24 | 65.65 | 5km |
25 Jul | Thunder Run 24 | 50:00 | 56.56 | 10km |
18 Jul | St Albans parkrun SB | 19:46 | 70.54 | 5km |
20 Jun | Panshanger parkrun | 20:31 | 67.96 | 5km |
4 May | Milton Keynes Marathon SB | 3:46:34 | 57.14 | 26.2mi |
2 May | St Albans parkrun | 21:20 | 65.36 | 5km |
18 Apr | Luton Wardown Parkrun | 21:12 | 65.77 | 5km |
22 Mar | Gade Valley Harriers VLM Training run #3 SB | 2:39:10 | 61.00 | 20mi |
14 Mar | St Albans parkrun | 19:57 | 69.89 | 5km |
28 Feb | St Albans parkrun | 20:54 | 66.71 | 5km |
22 Feb | Gade Valley Harriers VLM Training run #2 SB | 2:11:31 | 62.01 | 17mi |
15 Feb | Cross Country League Royston | 39:29 | 62.10 | 5.4mi |
7 Feb | St Albans parkrun | 21:04 | 66.19 | 5km |
24 Jan | St Albans parkrun | 20:41 | 67.41 | 5km |
18 Jan | Fred Hughes 10 SB | 1:08:37 | 68.05 | 10mi |
11 Jan | Cross Country League Trent Park | 34:49 | 65.09 | 5mi |
1 Jan | Panshanger parkrun | 21:43 | 64.20 | 5km |
2014 | Result | WAVA | Distance | |
28 Dec | Buntingford 10 SB | 1:09:46 | 66.93 | 10mi |
7 Dec | Cross Country League Watford | 41:40 | 66.61 | 6.1mi |
6 Dec | St Albans parkrun | 19:45 | 70.60 | 5km |
23 Nov | Cross Country League Grovelands | 36:25 | 62.23 | 5mi |
16 Nov | St Neots Riverside Half Marathon SB | 1:34:29 | 65.35 | 13.1mi |
26 Oct | Cross Country League Cheshunt | 33:50 | 66.98 | 5mi |
22 Oct | Hatfield 5k Series Race 3 SB | 19:30 | 71.50 | 5km |
18 Oct | St Albans parkrun | 20:00 | 69.72 | 5km |
12 Oct | Herts 10k SB | 42:22 | 66.75 | 10km |
8 Oct | Hatfield 5k Series Race 2 | 19:35 | 71.20 | 5km |
4 Oct | St Albans parkrun | 19:54 | 70.07 | 5km |
27 Sep | St Albans parkrun | 19:37 | 71.08 | 5km |
24 Sep | Hatfield 5K series race 1 | 19:52 | 70.18 | 5km |
20 Sep | St Albans parkrun | 20:06 | 69.37 | 5km |
13 Sep | St Albans parkrun | 20:30 | 68.02 | 5km |
7 Sep | HSV Autumn Triathlon | 4:53 / 38:12 / 21:22 | 0.00 | 400metres/20km/5km |
30 Aug | St Albans parkrun | 21:19 | 65.41 | 5km |
23 Aug | St Albans Parkrun | 21:17 | 65.51 | 5km |
9 Aug | Arrows Magic Mile (members only) SB | 6:42 | 60.74 | 1mi |
18 May | Wheathampstead 10K | 46:51 | 59.88 | 10km |
26 Apr | St. George's Great Curry Run (private event -sorry!) SB | 2:14:47 | 56.82 | 26km |
16 Feb | Cross Country League Watford | 46:28 | 59.25 | 6.1mi |
19 Jan | Fred Hughes 10 | 1:16:33 | 60.50 | 10mi |
2013 | Result | WAVA | Distance | |
29 Dec | Buntingford 10 SB | 1:18:33 | 58.96 | 10mi |
8 Dec | Cross Country League Trent Park | 35:15 | 63.79 | 5mi |
27 Oct | Cross Country League 1 Cheshunt | 38:48 | 57.95 | 5mi |
13 Oct | Herts 10k | 47:19 | 59.29 | 10km |
8 Sep | HSV Autumn Triathlon | 7:38 / 41:26 / 22:59 | 0.00 | 400metres/20km/5km |
7 Sep | st albans park run SB | 20:59 | 65.95 | 5km |
2 Sep | Arrows Magic Mile (members only) SB | 6:12 | 65.64 | 1mi |
21 Jul | Luton 10k SB | 46:15 | 60.17 | 10km |
14 Jul | luton AC summer road series | 21:43 | 63.24 | 5km |
28 Jun | luton AC summer road series SB | 38:21 | 58.17 | 5mi |
26 Apr | Great Curry Run - St. Georges School PB | 2:13:51 | 56.75 | 26km |
2012 | Result | WAVA | Distance | |
14 Oct | Herts 10k SB | 53:11 | 52.33 | 10km |
20 May | Wheathampstead 10K | 55:58 | 49.34 | 10km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
2024 | 11.2 | 8.1 | 9.7 | 11.7 | 6.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 47 |
2024 | 137 | 146 | 66 | 100 | 16 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 465 |
2024 | 218 | 269 | 225 | 284 | 262 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1257 |
2023 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 7 |
2023 | 8 | 9.3 | 8.7 | 14.8 | 18.5 | 8.8 | 9.9 | 8 | 9.3 | 9.3 | 7.1 | 7.1 | 118.8 |
2023 | 144 | 156 | 100 | 23 | 22 | 40 | 69 | 129 | 135 | 157 | 123 | 89 | 1188 |
2023 | 257 | 245 | 297 | 253 | 114 | 286 | 459 | 340 | 303 | 285 | 200 | 135 | 3173 |
2022 | 6 | 0 | 0 | 5 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 14 |
2022 | 7.9 | 5.2 | 10 | 8.1 | 10.2 | 8.3 | 7.8 | 10.3 | 7.1 | 10.5 | 4.9 | 12.4 | 102.7 |
2022 | 132 | 139 | 147 | 103 | 135 | 130 | 135 | 169 | 145 | 133 | 67 | 111 | 1547 |
2022 | 200 | 195 | 222 | 351 | 355 | 459 | 426 | 387 | 302 | 272 | 127 | 202 | 3496 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 30 | 0 | 0 | 8 | 5 | 55 |
2021 | 0 | 0 | 0 | 18.1 | 29.8 | 4.2 | 0 | 6.4 | 7.3 | 8 | 7.2 | 6.2 | 87.1 |
2021 | 183 | 164 | 179 | 13 | 6 | 6 | 3 | 6 | 54 | 56 | 52 | 97 | 820 |
2021 | 359 | 412 | 501 | 220 | 298 | 112 | 162 | 222 | 213 | 329 | 300 | 261 | 3388 |
2020 | 9 | 11.2 | 5 | 0 | 1.9 | 4.6 | 4.2 | 6.6 | 8.2 | 7.1 | 4.4 | 5.3 | 67.4 |
2020 | 153 | 148 | 163 | 126 | 121 | 47 | 90 | 87 | 82 | 125 | 157 | 139 | 1439 |
2020 | 194 | 196 | 215 | 303 | 281 | 360 | 394 | 424 | 532 | 464 | 439 | 427 | 4228 |
2019 | 30 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 32 |
2019 | 29.5 | 14.6 | 17.5 | 15.3 | 11.4 | 4.1 | 10.7 | 12.1 | 8.2 | 9.3 | 11 | 5.7 | 149.2 |
2019 | 33 | 87 | 141 | 127 | 54 | 151 | 128 | 132 | 176 | 147 | 26 | 121 | 1324 |
2019 | 85 | 211 | 168 | 233 | 187 | 139 | 319 | 240 | 254 | 134 | 235 | 261 | 2467 |
2018 | 0 | 0 | 0 | 0 | 0 | 2 | 11 | 1 | 0 | 1 | 3 | 13 | 31 |
2018 | 7.4 | 7.4 | 10.4 | 13.7 | 12.3 | 12.7 | 14.5 | 19.8 | 10.4 | 7.6 | 12.5 | 29.5 | 158.2 |
2018 | 147 | 123 | 30 | 51 | 115 | 108 | 32 | 6 | 60 | 97 | 106 | 20 | 893 |
2018 | 252 | 214 | 328 | 321 | 352 | 361 | 440 | 534 | 485 | 507 | 313 | 158 | 4265 |
2017 | 7.4 | 9 | 8.6 | 10.1 | 12.8 | 9.4 | 11 | 7.8 | 6.9 | 4.4 | 6.6 | 8.7 | 102.6 |
2017 | 166 | 138 | 171 | 143 | 62 | 125 | 137 | 126 | 143 | 140 | 109 | 140 | 1599 |
2017 | 223 | 104 | 199 | 212 | 485 | 206 | 216 | 272 | 250 | 403 | 191 | 182 | 2944 |
2016 | 0 | 0 | 0 | 14 | 0 | 0 | 0 | 0 | 3 | 0 | 2 | 0 | 19 |
2016 | 9.3 | 7.6 | 11.4 | 12.1 | 8.2 | 10.7 | 8.9 | 5.2 | 9.7 | 7.5 | 7.1 | 7.4 | 105.1 |
2016 | 156 | 141 | 85 | 94 | 122 | 68 | 151 | 126 | 63 | 74 | 131 | 109 | 1320 |
2016 | 114 | 154 | 238 | 153 | 350 | 434 | 293 | 218 | 556 | 482 | 299 | 260 | 3549 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 | 6 | 0 | 0 | 0 | 25 |
2015 | 9.8 | 4.8 | 7.9 | 4.3 | 6.6 | 7.3 | 7.1 | 8.6 | 5.1 | 8.4 | 7.2 | 6.8 | 83.8 |
2015 | 147 | 157 | 134 | 78 | 54 | 84 | 126 | 76 | 63 | 150 | 103 | 77 | 1249 |
2015 | 79 | 101 | 124 | 75 | 358 | 338 | 150 | 164 | 274 | 190 | 206 | 208 | 2266 |
2014 | 5.1 | 6.8 | 9 | 5.1 | 4.7 | 3.9 | 8.1 | 8.2 | 7.8 | 7 | 6.5 | 5.5 | 77.6 |
2014 | 111 | 118 | 144 | 97 | 85 | 40 | 118 | 142 | 142 | 136 | 143 | 169 | 1444 |
2014 | 34 | 64 | 98 | 75 | 117 | 110 | 203 | 129 | 141 | 159 | 60 | 63 | 1253 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.1 | 3.8 | 6.8 | 6.2 | 18.8 |
2013 | 96 | 41 | 101 | 107 | 91 | 101 | 108 | 46 | 75 | 72 | 128 | 92 | 1059 |
2013 | 0 | 20 | 0 | 9 | 70 | 77 | 114 | 85 | 80 | 21 | 31 | 0 | 507 |
2012 | 0 | 0 | 0 | 1.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.4 |
2012 | 12 | 11 | 29 | 10 | 20 | 0 | 0 | 29 | 46 | 47 | 46 | 72 | 321 |
2012 | 25 | 0 | 0 | 0 | 0 | 0 | 25 | 15 | 0 | 0 | 0 | 0 | 65 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.5 | 0 | 0 | 2.5 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 6 | 5 | 8 | 23 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 5 |
Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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Fri 26th Apr
Apr 26
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Sat 27th Apr
Apr 27
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Sun 28th Apr
Apr 28
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1) 0km - 1:00:30(0/km) 59/107bpm [INFb/km] 75cal
Add a comment
1) 0.82km - 37:10(45:29/km) 100/133bpm [4549b/km] 156cal 26/102rpm 1.32/0kmph
2) 0.11km - 17:11(2:30:52/km) 96/121bpm [14483b/km] 54cal 18/54rpm 0.4/0kmph 3) 0.01km - 1:06(3:15:47/km) 95/106bpm [18599b/km] 3cal 20/20rpm 0.31/0kmph 4) 0.03km - 38(24:55/km) 97/108bpm [2416b/km] 2cal 23/49rpm 2.41/0kmph Add a comment
Swim:3k/220x25m @Orbit
500m mixed 5x100m arms 500m 5x100m arms 500m 5x100 w/3IM OK - bit faster without a long run in my body 1) 0.1km - 1:53(18:52/km) 2) 0km - 2(0/km) 3) 0.25km - 4:45(19:01/km) 50cal 29/rpm 3.16/3.34kmph 4) 0.1km - 2:04(20:44/km) 28cal 40/rpm 2.89/3.35kmph 5) 0.05km - 59(19:47/km) 12cal 20/rpm 3.03/3.23kmph 6) 0.1km - 1:43(17:06/km) 20cal 30/rpm 3.51/3.91kmph 7) 0.1km - 1:40(16:39/km) 20cal 29/rpm 3.6/3.78kmph 8) 0.1km - 1:44(17:24/km) 20cal 30/rpm 3.45/3.56kmph 9) 0.1km - 1:43(17:08/km) 20cal 29/rpm 3.5/3.68kmph 10) 0.1km - 1:44(17:18/km) 20cal 30/rpm 3.47/3.5kmph 11) 0.5km - 9:54(19:48/km) 100cal 29/rpm 3.03/3.19kmph 12) 0.1km - 1:46(17:36/km) 20cal 31/rpm 3.41/3.55kmph 13) 0.1km - 1:44(17:20/km) 20cal 29/rpm 3.46/3.57kmph 14) 0.1km - 1:42(17:04/km) 20cal 30/rpm 3.51/3.68kmph 15) 0.1km - 1:45(17:26/km) 20cal 29/rpm 3.44/3.67kmph 16) 0.1km - 1:45(17:30/km) 20cal 30/rpm 3.43/3.59kmph 17) 0.5km - 10:02(20:05/km) 100cal 30/rpm 2.99/3.88kmph 18) 0.1km - 2:01(20:09/km) 23cal 29/rpm 2.98/3.9kmph 19) 0.1km - 1:49(18:09/km) 20cal 30/rpm 3.31/3.36kmph 20) 0km - 0(0/km) 21) 0.08km - 1:36(21:18/km) 18cal 31/rpm 2.82/3.82kmph 22) 0.03km - 22(14:34/km) 18cal 23) 0km - 2(0/km) 24) 0.1km - 1:53(18:48/km) 20cal 30/rpm 3.19/3.27kmph 25) 0.1km - 1:57(19:32/km) 23cal 30/rpm 3.07/4.18kmph Add a comment
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Run: steady lunch loop
Against the wishes of stiff muscles... 1) 1km - 5:14(5:14/km) 127/137bpm [664b/km] 60cal 11.48/11.89kmph 2) 1km - 4:58(4:58/km) 139/143bpm [691b/km] 65cal 12.07/12.43kmph 3) 1km - 5:05(5:05/km) 144/149bpm [733b/km] 69cal 11.79/12.16kmph 4) 1km - 5:07(5:07/km) 146/150bpm [747b/km] 70cal 11.73/12.29kmph 5) 1km - 5:03(5:03/km) 150/154bpm [757b/km] 71cal 11.89/12.66kmph 6) 0.07km - 18(4:41/km) 152/154bpm [711b/km] 4cal 12.83/11.99kmph Add a comment
Zwift - Micro Into Threshold in Watopia dripping
7 min WU, 5x1min@205w/1min@160w, 3 min recovery 3min@200w, 5 min recovery 2x(5x30s@275w/15s rest (not) 7min@220w) 5min recovery 1) 3.65km - 7:07(1:57/km) 103/116bpm [201b/km] 56cal 78/95rpm 139/173W 30.75/37.25kmph 2) 0.55km - 1:00(1:49/km) 108/116bpm [196b/km] 6cal 83/95rpm 116/166W 33.04/37.48kmph 3) 0.6km - 1:00(1:40/km) 113/122bpm [189b/km] 11cal 97/102rpm 202/209W 35.83/39.48kmph 4) 0.6km - 1:00(1:41/km) 118/122bpm [198b/km] 9cal 86/98rpm 161/201W 35.76/39.1kmph 5) 0.59km - 1:00(1:41/km) 121/125bpm [204b/km] 11cal 99/101rpm 203/208W 35.65/42.83kmph 6) 0.6km - 1:00(1:41/km) 119/125bpm [199b/km] 9cal 90/98rpm 161/193W 35.8/39.86kmph 7) 0.62km - 1:00(1:37/km) 123/129bpm [199b/km] 11cal 100/103rpm 203/208W 37/39.06kmph 8) 0.59km - 1:00(1:41/km) 123/129bpm [207b/km] 9cal 89/99rpm 160/203W 35.69/38kmph 9) 0.61km - 1:00(1:39/km) 124/130bpm [204b/km] 11cal 98/100rpm 203/208W 36.46/38.47kmph 10) 0.61km - 1:00(1:39/km) 123/129bpm [202b/km] 9cal 86/101rpm 161/200W 36.47/39.38kmph 11) 0.6km - 1:00(1:39/km) 124/131bpm [205b/km] 11cal 99/102rpm 204/207W 36.24/39.6kmph 12) 0.59km - 1:00(1:42/km) 128/131bpm [217b/km] 9cal 85/99rpm 160/198W 35.46/38.13kmph 13) 0.51km - 1:00(1:58/km) 117/125bpm [230b/km] 6cal 83/92rpm 116/153W 30.53/32.9kmph 14) 1.8km - 3:00(1:40/km) 127/137bpm [212b/km] 34cal 97/101rpm 199/202W 35.92/40.04kmph 15) 1.06km - 2:00(1:54/km) 120/137bpm [227b/km] 13cal 84/99rpm 115/198W 31.65/36.24kmph 16) 0.13km - 15(1:56/km) 113/115bpm [219b/km] 1cal 92/100rpm 108/118W 30.96/31.4kmph 17) 0.3km - 30(1:40/km) 119/129bpm [199b/km] 7cal 103/108rpm 266/279W 35.9/39.15kmph 18) 0.15km - 15(1:38/km) 128/130bpm [210b/km] 1cal 85/100rpm 124/261W 36.57/39.19kmph 19) 0.31km - 30(1:36/km) 132/138bpm [211b/km] 7cal 104/110rpm 265/278W 37.62/41.53kmph 20) 0.15km - 15(1:41/km) 137/138bpm [230b/km] 1cal 84/101rpm 124/256W 35.81/41.39kmph 21) 0.27km - 30(1:51/km) 137/140bpm [252b/km] 7cal 100/103rpm 264/279W 32.57/38.46kmph 22) 0.17km - 15(1:29/km) 140/141bpm [208b/km] 1cal 95/137rpm 126/263W 40.33/41.31kmph 23) 0.35km - 30(1:26/km) 138/139bpm [198b/km] 7cal 100/104rpm 263/279W 41.73/42.29kmph 24) 0.16km - 15(1:32/km) 139/140bpm [213b/km] 1cal 81/101rpm 122/265W 39.16/41.51kmph 25) 0.32km - 30(1:33/km) 139/141bpm [216b/km] 7cal 100/102rpm 266/278W 38.63/40.26kmph 26) 0.16km - 15(1:36/km) 140/142bpm [225b/km] 1cal 78/99rpm 124/259W 37.38/40.27kmph 27) 0.31km - 30(1:35/km) 140/143bpm [223b/km] 7cal 99/103rpm 264/281W 37.73/39.91kmph 28) 4.46km - 7:00(1:34/km) 147/152bpm [231b/km] 88cal 100/106rpm 220/243W 38.19/42.71kmph 29) 2.58km - 5:00(1:56/km) 131/152bpm [254b/km] 33cal 85/103rpm 115/213W 30.97/39.92kmph 30) 0.13km - 15(1:54/km) 126/127bpm [239b/km] 1cal 97/105rpm 108/120W 31.68/32.57kmph 31) 0.31km - 30(1:37/km) 130/139bpm [211b/km] 7cal 107/110rpm 262/279W 37.03/41.49kmph 32) 0.17km - 15(1:30/km) 139/141bpm [209b/km] 1cal 80/106rpm 119/266W 39.85/41.61kmph 33) 0.33km - 30(1:32/km) 141/148bpm [216b/km] 7cal 103/108rpm 267/279W 39.21/41.03kmph 34) 0.16km - 15(1:34/km) 147/149bpm [231b/km] 1cal 87/106rpm 124/266W 38.15/41.28kmph 35) 0.31km - 30(1:36/km) 147/150bpm [235b/km] 7cal 106/110rpm 265/278W 37.58/39.81kmph 36) 0.16km - 15(1:34/km) 149/151bpm [235b/km] 1cal 86/107rpm 124/262W 38.1/40.21kmph 37) 0.34km - 30(1:29/km) 148/150bpm [219b/km] 7cal 106/110rpm 264/278W 40.62/42.68kmph 38) 0.16km - 15(1:31/km) 149/150bpm [226b/km] 1cal 82/109rpm 127/242W 39.56/43.28kmph 39) 0.32km - 30(1:35/km) 149/152bpm [235b/km] 7cal 105/108rpm 263/277W 38.07/40.03kmph 40) 0.15km - 15(1:37/km) 151/152bpm [244b/km] 1cal 91/106rpm 120/263W 37.11/40.06kmph 41) 0.32km - 30(1:33/km) 149/152bpm [231b/km] 7cal 99/103rpm 267/292W 38.63/42.35kmph 42) 4.47km - 7:00(1:34/km) 156/161bpm [245b/km] 88cal 104/111rpm 220/264W 38.28/42.68kmph 43) 2.57km - 5:00(1:57/km) 139/161bpm [271b/km] 32cal 85/106rpm 115/207W 30.79/37.55kmph 44) 0.25km - 37(2:29/km) 125/131bpm [311b/km] 8/84rpm 11/167W 24.09/32.09kmph Add a comment
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Run:DTC track Oregon circuits
1) 1km - 4:42(4:42/km) 123/148bpm [579b/km] 48cal 12.75/13.71kmph 2) 0.61km - 2:40(4:23/km) 140/144bpm [613b/km] 36cal 13.7/14.48kmph 3) 0.42km - 1:33(3:43/km) 125/140bpm [464b/km] 15cal 16.17/16.96kmph 4) 0.4km - 1:33(3:56/km) 134/150bpm [527b/km] 19cal 15.25/17.3kmph 5) 0.8km - 3:11(3:57/km) 144/157bpm [569b/km] 42cal 15.18/16.83kmph 6) 0.41km - 1:38(4:02/km) 147/159bpm [593b/km] 22cal 14.87/16.43kmph 7) 0.39km - 1:35(4:07/km) 151/160bpm [622b/km] 22cal 14.57/15.52kmph 8) 0.4km - 1:36(3:59/km) 147/164bpm [587b/km] 20cal 15.03/16.26kmph 9) 0.4km - 1:34(3:56/km) 148/161bpm [582b/km] 19cal 15.25/17.2kmph 10) 0.41km - 1:37(3:57/km) 143/161bpm [564b/km] 19cal 15.2/16.26kmph 11) 0.4km - 1:31(3:50/km) 151/163bpm [578b/km] 20cal 15.69/17.43kmph 12) 0.02km - 6(5:18/km) 131/162bpm [694b/km] 1cal 11.32/16.12kmph 13) 0.39km - 2:00(5:05/km) 136/144bpm [692b/km] 20cal 11.79/12.83kmph Add a comment
Zwift - Lactate Shuttle #1 in Watopia
Very tough but much less DOMS today WU, 1min x4 increasing efforts 135/150/185/250w 4 mins @ 185w, 3 mins easy 2x (3mins@ 250w, 1min easy 6x(90s@235w/45s@150w) 5min easy) 5 mn CD 1) 1.35km - 3:05(2:17/km) 97/107bpm [221b/km] 19cal 69/86rpm 112/134W 26.35/32.64kmph 2) 0.56km - 1:00(1:48/km) 103/105bpm [185b/km] 7cal 86/89rpm 134/141W 33.47/34.9kmph 3) 0.58km - 1:00(1:44/km) 109/112bpm [189b/km] 8cal 86/90rpm 149/158W 34.65/35.73kmph 4) 0.63km - 1:00(1:35/km) 116/121bpm [185b/km] 10cal 89/96rpm 184/188W 37.71/40.68kmph 5) 0.69km - 1:00(1:27/km) 127/135bpm [184b/km] 13cal 97/100rpm 243/247W 41.37/43.16kmph 6) 1.09km - 2:00(1:50/km) 119/135bpm [217b/km] 13cal 84/94rpm 116/230W 32.84/42.08kmph 7) 2.43km - 4:00(1:39/km) 126/135bpm [207b/km] 44cal 97/103rpm 194/198W 36.47/42.2kmph 8) 1.57km - 3:00(1:54/km) 118/134bpm [225b/km] 19cal 84/100rpm 115/187W 31.49/37.99kmph 9) 1.81km - 3:00(1:39/km) 137/147bpm [227b/km] 42cal 99/104rpm 248/253W 36.23/44.26kmph 10) 0.51km - 1:00(1:58/km) 139/147bpm [272b/km] 6cal 85/100rpm 119/234W 30.61/41.38kmph 11) 1.12km - 1:30(1:20/km) 136/144bpm [182b/km] 20cal 98/102rpm 233/240W 44.89/47.76kmph 12) 0.51km - 45(1:28/km) 141/145bpm [207b/km] 6cal 86/99rpm 148/224W 40.94/54.14kmph 13) 1km - 1:30(1:30/km) 141/146bpm [212b/km] 20cal 101/105rpm 233/238W 39.98/45.96kmph 14) 0.45km - 45(1:39/km) 143/147bpm [237b/km] 6cal 87/101rpm 147/233W 36.23/40.53kmph 15) 0.88km - 1:30(1:42/km) 143/149bpm [243b/km] 20cal 102/107rpm 233/240W 35.34/39.68kmph 16) 0.42km - 45(1:47/km) 143/148bpm [256b/km] 6cal 85/100rpm 147/219W 33.52/37.41kmph 17) 0.78km - 1:30(1:56/km) 144/151bpm [278b/km] 20cal 101/105rpm 233/237W 31.09/34.6kmph 18) 0.41km - 45(1:50/km) 146/151bpm [267b/km] 6cal 84/103rpm 146/219W 32.79/34.1kmph 19) 0.91km - 1:30(1:39/km) 146/152bpm [242b/km] 20cal 105/108rpm 234/238W 36.21/38.89kmph 20) 0.42km - 45(1:46/km) 148/152bpm [261b/km] 6cal 82/107rpm 148/225W 33.99/35.9kmph 21) 0.99km - 1:30(1:31/km) 147/152bpm [223b/km] 20cal 102/107rpm 234/238W 39.46/43.15kmph 22) 0.43km - 45(1:44/km) 149/153bpm [257b/km] 6cal 86/106rpm 147/225W 34.72/42.82kmph 23) 2.66km - 5:00(1:53/km) 130/144bpm [244b/km] 33cal 85/103rpm 115/139W 31.93/35.44kmph 24) 2km - 3:00(1:30/km) 149/157bpm [224b/km] 42cal 104/108rpm 248/253W 40/46.56kmph 25) 0.57km - 1:00(1:46/km) 149/157bpm [263b/km] 6cal 87/103rpm 119/223W 34.03/40.05kmph 26) 0.97km - 1:30(1:33/km) 145/152bpm [225b/km] 20cal 101/105rpm 233/241W 38.62/41.55kmph 27) 0.43km - 45(1:45/km) 151/153bpm [265b/km] 6cal 85/102rpm 152/217W 34.23/38.37kmph 28) 0.99km - 1:30(1:31/km) 151/156bpm [228b/km] 20cal 104/108rpm 233/239W 39.74/44.48kmph 29) 0.3km - 45(2:32/km) 153/157bpm [387b/km] 6cal 87/106rpm 151/209W 23.75/30.9kmph 30) 0.91km - 1:30(1:39/km) 152/158bpm [251b/km] 20cal 104/109rpm 233/238W 36.4/49.86kmph 31) 0.61km - 45(1:14/km) 154/158bpm [189b/km] 6cal 87/106rpm 151/219W 48.81/51.83kmph 32) 1.17km - 1:30(1:17/km) 154/158bpm [198b/km] 20cal 103/108rpm 233/238W 46.75/58.28kmph 33) 0.49km - 45(1:32/km) 155/159bpm [238b/km] 6cal 87/107rpm 151/231W 39.11/45.25kmph 34) 1.01km - 1:30(1:29/km) 155/159bpm [230b/km] 20cal 104/109rpm 234/240W 40.52/43.63kmph 35) 0.37km - 45(2:01/km) 153/160bpm [308b/km] 6cal 87/107rpm 151/212W 29.84/40.26kmph 36) 0.82km - 1:30(1:50/km) 156/161bpm [286b/km] 20cal 104/109rpm 234/242W 32.75/37.52kmph 37) 0.37km - 45(2:01/km) 156/160bpm [315b/km] 6cal 86/107rpm 152/216W 29.67/32.79kmph 38) 2.39km - 5:00(2:06/km) 140/154bpm [293b/km] 32cal 92/111rpm 115/148W 28.66/34.6kmph 39) 0.24km - 42(2:53/km) 127/137bpm [366b/km] 6/89rpm 5/114W 20.82/30.5kmph Add a comment
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Swim -outdoor pool with wetsuit +++
Cold water 300m wu Wonky pyramid 100/150/200/250m then fast 100 n back down kind of 1) 0.05km - 54(18:03/km) 79/95bpm [1425b/km] 5cal 25/rpm 3.33/3.6kmph 2) 0.05km - 48(16:01/km) 123/133bpm [1970b/km] 9cal 30/rpm 3.75/3.76kmph 3) 0.05km - 51(16:55/km) 123/133bpm [2082b/km] 9cal 30/rpm 3.55/3.58kmph 4) 0.1km - 1:46(17:40/km) 124/134bpm [2190b/km] 19cal 30/rpm 3.4/3.46kmph 5) 0.05km - 52(17:25/km) 116/125bpm [2020b/km] 8cal 29/rpm 3.45/3.45kmph 6) 0.1km - 1:41(16:46/km) 131/142bpm [2196b/km] 19cal 32/rpm 3.58/3.86kmph 7) 0.15km - 2:42(18:02/km) 137/145bpm [2471b/km] 33cal 32/rpm 3.33/3.56kmph 8) 0.2km - 3:52(19:21/km) 134/141bpm [2593b/km] 48cal 30/rpm 3.1/3.26kmph 9) 0.25km - 4:48(19:14/km) 128/140bpm [2461b/km] 54cal 30/rpm 3.12/3.49kmph 10) 0.15km - 2:46(18:23/km) 127/136bpm [2335b/km] 29cal 29/rpm 3.26/3.41kmph 11) 0.05km - 53(17:34/km) 119/129bpm [2091b/km] 7cal 28/rpm 3.41/3.43kmph 12) 0.15km - 2:45(18:22/km) 129/135bpm [2370b/km] 30cal 30/rpm 3.27/3.46kmph 13) 0.1km - 1:40(16:37/km) 134/145bpm [2227b/km] 18cal 31/rpm 3.61/3.87kmph 14) 0.25km - 4:53(19:33/km) 127/136bpm [2483b/km] 53cal 31/rpm 3.07/3.29kmph 15) 0.1km - 1:54(18:59/km) 126/136bpm [2392b/km] 18cal 30/rpm 3.16/3.24kmph Add a comment
Easy
1) 2.32km - 5:10(2:14/km) 88/98bpm [196b/km] 24cal 70/80rpm 82/115W 26.99/42.1kmph 2) 2.29km - 5:00(2:11/km) 98/108bpm [214b/km] 32cal 78/106rpm 115/126W 27.48/35.43kmph 3) 0.47km - 1:00(2:08/km) 102/106bpm [218b/km] 7cal 79/84rpm 134/139W 28.08/30.63kmph 4) 0.25km - 30(2:01/km) 108/111bpm [217b/km] 4cal 80/82rpm 144/152W 29.82/30.72kmph 5) 2.13km - 5:00(2:21/km) 104/110bpm [245b/km] 33cal 79/93rpm 115/148W 25.51/39.65kmph 6) 0.59km - 1:00(1:41/km) 106/110bpm [178b/km] 7cal 80/82rpm 134/141W 35.64/43.55kmph 7) 0.28km - 30(1:47/km) 109/111bpm [194b/km] 4cal 78/81rpm 144/154W 33.64/35.05kmph 8) 1.67km - 4:00(2:24/km) 107/112bpm [257b/km] 26cal 80/102rpm 115/153W 25/46.96kmph 9) 0.67km - 1:00(1:30/km) 109/112bpm [163b/km] 7cal 78/80rpm 134/137W 40.15/44.91kmph 10) 0.29km - 30(1:42/km) 112/114bpm [190b/km] 4cal 77/92rpm 144/159W 35.33/38.67kmph 11) 1.57km - 3:00(1:54/km) 109/113bpm [208b/km] 19cal 83/94rpm 115/150W 31.49/42.54kmph 12) 0.55km - 1:00(1:48/km) 111/115bpm [201b/km] 7cal 82/88rpm 134/138W 33.19/37.08kmph 13) 0.27km - 30(1:52/km) 115/118bpm [214b/km] 4cal 84/87rpm 143/152W 32.25/32.5kmph 14) 0.96km - 2:00(2:05/km) 106/117bpm [221b/km] 10cal 74/95rpm 88/146W 28.8/32.32kmph 15) 7.16km - 16:39(2:20/km) 112/142bpm [260b/km] 74/129rpm 107/574W 25.81/45.94kmph Add a comment
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Run: tempo - Friday 5k practice ~22:30
Cool, breezy second part, but sun warm ish.... too easily tired... level crossing hold up 2:19 1) 1km - 5:05(5:05/km) 137/149bpm [697b/km] 61cal 11.8/12.83kmph 2) 1km - 4:35(4:35/km) 146/151bpm [669b/km] 65cal 13.1/13.71kmph 3) 1km - 4:28(4:28/km) 155/159bpm [692b/km] 66cal 13.44/14.81kmph 4) 1km - 4:25(4:25/km) 152/162bpm [670b/km] 61cal 13.6/15.18kmph 5) 1km - 4:33(4:33/km) 160/164bpm [729b/km] 69cal 13.18/14.04kmph 6) 1km - 4:41(4:41/km) 162/164bpm [759b/km] 71cal 12.8/13.47kmph 7) 0.25km - 1:01(4:02/km) 163/165bpm [658b/km] 15cal 14.85/14.88kmph Add a comment
Zwift - Zwift Academy 2019 Semi-Finals Workout #1: Anaerobic Capacity Into VO2 in France
That broke me! No energy in legs... 4x1min step up intervals to 250w 4x1min@205w 5x (2min ramp 278w-320w, 2 min @150w) 5 min recovery... 6 min ramp 248-270w - but i had to keep stopping... 5 mn CD 1) 1.39km - 2:59(2:09/km) 104/113bpm [223b/km] 20cal 80/96rpm 115/124W 27.94/31.75kmph 2) 0.55km - 1:00(1:49/km) 111/116bpm [201b/km] 8cal 90/93rpm 148/152W 33.13/35.23kmph 3) 0.58km - 1:00(1:44/km) 116/119bpm [201b/km] 9cal 91/94rpm 169/173W 34.62/35.82kmph 4) 0.59km - 1:00(1:41/km) 122/129bpm [206b/km] 11cal 96/101rpm 194/198W 35.55/36.67kmph 5) 0.65km - 1:00(1:33/km) 134/141bpm [207b/km] 14cal 101/104rpm 248/253W 38.88/39.84kmph 6) 1.04km - 2:00(1:56/km) 125/141bpm [241b/km] 13cal 88/105rpm 117/248W 31.17/39.81kmph 7) 2.4km - 4:00(1:40/km) 133/140bpm [222b/km] 46cal 100/105rpm 204/208W 36/42.97kmph 8) 1.52km - 3:00(1:59/km) 125/140bpm [247b/km] 19cal 86/102rpm 116/200W 30.34/36.02kmph 9) 1.33km - 2:00(1:30/km) 143/158bpm [215b/km] 33cal 107/111rpm 294/318W 39.98/45.77kmph 10) 1.1km - 2:00(1:49/km) 144/158bpm [261b/km] 17cal 87/106rpm 152/302W 33.1/42.96kmph 11) 1.39km - 2:00(1:26/km) 149/163bpm [215b/km] 33cal 103/110rpm 295/316W 41.63/44.17kmph 12) 0.92km - 2:00(2:11/km) 149/163bpm [325b/km] 17cal 80/108rpm 152/302W 27.47/42.45kmph 13) 1.25km - 2:00(1:36/km) 153/167bpm [244b/km] 33cal 100/111rpm 294/330W 37.56/55.03kmph 14) 1.27km - 2:00(1:34/km) 153/165bpm [240b/km] 17cal 83/110rpm 152/284W 38.21/53.09kmph 15) 1.37km - 2:00(1:27/km) 156/167bpm [227b/km] 33cal 104/115rpm 294/317W 41.18/43.12kmph 16) 1.18km - 2:29(2:06/km) 149/167bpm [313b/km] 18cal 73/104rpm 128/271W 28.54/41.84kmph 17) 1.34km - 2:00(1:30/km) 154/166bpm [230b/km] 33cal 93/105rpm 295/317W 40.22/47.89kmph 18) 1.08km - 2:00(1:51/km) 154/166bpm [285b/km] 17cal 91/102rpm 151/278W 32.37/45.18kmph 19) 2.21km - 5:00(2:16/km) 134/142bpm [303b/km] 33cal 87/122rpm 115/147W 26.5/40.18kmph 20) 4.67km - 7:16(1:33/km) 155/161bpm [241b/km] 97cal 100/115rpm 234/277W 38.55/49.44kmph 21) 2.51km - 5:00(2:00/km) 141/161bpm [281b/km] 33cal 89/110rpm 115/252W 30.06/40.53kmph 22) 0.16km - 31(3:11/km) 135/140bpm [429b/km] 7/89rpm 4/107W 18.88/29.42kmph Add a comment
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1) 0km - 56:05(0/km) 63/89bpm [INFb/km] 77cal
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Swim:3k/120x25m @orbit
500m mixed 5x100m arms 1k fc 5x100m arms 5x100m w/3 IM 1) 0.1km - 1:50(18:23/km) 2) 0km - 2(0/km) 3) 0.25km - 4:54(19:38/km) 50cal 28/rpm 3.06/3.27kmph 4) 0.1km - 2:04(20:39/km) 28cal 34/rpm 2.91/3.12kmph 5) 0.05km - 1:00(20:05/km) 12cal 18/rpm 2.99/3.05kmph 6) 0.1km - 1:45(17:27/km) 20cal 29/rpm 3.44/3.55kmph 7) 0.1km - 1:46(17:37/km) 20cal 27/rpm 3.41/3.48kmph 8) 0.1km - 1:45(17:26/km) 20cal 28/rpm 3.44/3.6kmph 9) 0.1km - 1:44(17:19/km) 20cal 27/rpm 3.46/3.66kmph 10) 0.1km - 1:46(17:44/km) 20cal 28/rpm 3.38/3.54kmph 11) 1km - 20:51(20:51/km) 200cal 29/rpm 2.88/3.14kmph 12) 0.1km - 1:51(18:25/km) 20cal 28/rpm 3.26/3.33kmph 13) 0.1km - 1:46(17:44/km) 20cal 28/rpm 3.38/3.62kmph 14) 0.1km - 1:48(17:56/km) 20cal 28/rpm 3.34/3.48kmph 15) 0.1km - 1:46(17:44/km) 20cal 28/rpm 3.38/3.63kmph 16) 0.1km - 1:49(18:10/km) 20cal 29/rpm 3.3/3.42kmph 17) 0.13km - 1:59(15:56/km) 28cal 27/rpm 3.77/6.99kmph 18) 0.1km - 1:46(17:38/km) 20cal 28/rpm 3.4/3.47kmph 19) 0.1km - 1:58(19:42/km) 23cal 25/rpm 3.05/4.23kmph 20) 0.1km - 1:47(17:53/km) 20cal 29/rpm 3.36/3.39kmph 21) 0.1km - 1:56(19:23/km) 23cal 27/rpm 3.1/4.54kmph Add a comment
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Bike: Shepperton + Chertsey loop - breezy but nice ⛅ - stung on me head by a bee/wasp
very breezy - bit unstable on TT but at least dry n not cold 1) 5km - 9:18(1:52/km) 131/147bpm [244b/km] 121cal 91/119rpm 215/462W 32.27/40.88kmph 2) 5km - 8:49(1:46/km) 145/154bpm [255b/km] 117cal 92/112rpm 223/500W 34.05/43.13kmph 3) 5km - 8:02(1:36/km) 148/156bpm [238b/km] 107cal 91/116rpm 224/462W 37.38/45.65kmph 4) 4.04km - 7:07(1:46/km) 149/156bpm [263b/km] 87cal 90/114rpm 216/464W 34.05/41.42kmph Add a comment
Run: Tempo run ... not
2k WU, 10k tempo - not.. 1 k steady - 3 mons slower than October... damn nice n sunny but cold n breezy in both directions 1 month to get fitter, hamstrings so tight ... maybe over did it at yoga... all a bit sh1t... 1) 1km - 5:13(5:13/km) 144/158bpm [750b/km] 50cal 11.51/11.99kmph 2) 1km - 5:04(5:04/km) 136/149bpm [688b/km] 63cal 11.85/12.19kmph 3) 1km - 4:48(4:48/km) 141/147bpm [678b/km] 63cal 12.48/13.84kmph 4) 1km - 4:51(4:51/km) 145/149bpm [702b/km] 67cal 12.39/13.1kmph 5) 1km - 4:47(4:47/km) 148/152bpm [709b/km] 67cal 12.53/13.03kmph 6) 1km - 4:54(4:54/km) 150/153bpm [735b/km] 70cal 12.24/13.17kmph 7) 1km - 4:51(4:51/km) 150/153bpm [727b/km] 67cal 12.37/12.6kmph 8) 1km - 4:56(4:56/km) 150/153bpm [740b/km] 70cal 12.16/12.63kmph 9) 1km - 4:57(4:57/km) 153/158bpm [759b/km] 71cal 12.1/13kmph 10) 1km - 4:56(4:56/km) 153/159bpm [755b/km] 70cal 12.17/13.13kmph 11) 1km - 4:56(4:56/km) 152/154bpm [750b/km] 68cal 12.16/11.79kmph 12) 1km - 4:48(4:48/km) 154/157bpm [739b/km] 69cal 12.5/13.3kmph 13) 1km - 5:09(5:09/km) 151/156bpm [777b/km] 70cal 11.67/13.33kmph 14) 0.17km - 51(5:02/km) 151/153bpm [761b/km] 11cal 11.9/12.83kmph Add a comment
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1) 1km - 4:28(4:28/km) 133/148bpm [595b/km] 54cal 13.42/14.75kmph
2) 0.22km - 54(4:12/km) 150/151bpm [630b/km] 13cal 14.28/16.36kmph 3) 0.46km - 1:50(3:59/km) 146/154bpm [582b/km] 24cal 15.06/15.58kmph Add a comment
Bike: Maidenhead + nearly Cookham - full aero
Not the same as zwift but enjoyed it although a touch chilly Nice flat/fast out n back - 40 min e/w 1) 5km - 8:31(1:42/km) 130/139bpm [222b/km] 111cal 92/113rpm 221/449W 35.19/42.93kmph 2) 5km - 8:30(1:42/km) 133/142bpm [226b/km] 105cal 87/110rpm 206/425W 35.31/43.37kmph 3) 5km - 8:06(1:37/km) 135/143bpm [219b/km] 104cal 89/112rpm 204/398W 37.03/43.06kmph 4) 5km - 8:56(1:47/km) 132/142bpm [236b/km] 99cal 90/121rpm 189/373W 33.57/40.34kmph 5) 5km - 8:49(1:46/km) 132/140bpm [233b/km] 104cal 92/110rpm 189/434W 34.06/38.6kmph 6) 5km - 8:40(1:44/km) 132/140bpm [229b/km] 101cal 89/107rpm 190/569W 34.6/41.75kmph 7) 5km - 7:28(1:30/km) 141/146bpm [211b/km] 99cal 94/121rpm 206/339W 40.19/44.84kmph 8) 5km - 9:04(1:49/km) 133/144bpm [241b/km] 99cal 88/119rpm 204/604W 33.08/45.04kmph 9) 5km - 8:01(1:36/km) 138/144bpm [221b/km] 101cal 91/106rpm 195/326W 37.39/42.93kmph 10) 2.06km - 3:15(1:35/km) 141/151bpm [223b/km] 37cal 93/122rpm 202/731W 37.97/43.64kmph Add a comment
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Swim:3k/120x25m @Orbit - not as fast as the time says…
500m mixed 5x100m arms 1k fc 5x100m arms 5x100m w3/IM User watch problems 😂 Calf is unclear…. 1) 0.1km - 1:49(18:10/km) 2) 0km - 2(0/km) 3) 0km - 1(0/km) 4) 0.25km - 4:35(18:21/km) 50cal 29/rpm 3.27/3.47kmph 5) 0.1km - 1:59(19:50/km) 28cal 35/rpm 3.02/3.21kmph 6) 0.05km - 59(19:40/km) 12cal 19/rpm 3.05/3.1kmph 7) 0.1km - 1:43(17:10/km) 20cal 30/rpm 3.5/3.55kmph 8) 0.1km - 1:43(17:08/km) 20cal 29/rpm 3.5/3.63kmph 9) 0.1km - 1:44(17:24/km) 20cal 30/rpm 3.45/3.69kmph 10) 0km - 10(0/km) 11) 0.1km - 3(29/km) 12) 0km - 1(0/km) 13) 0km - 10(0/km) 14) 0km - 8(0/km) 15) 0.1km - 3(25/km) 16) 0km - 1(0/km) 17) 1km - 20:00(20:00/km) 200cal 29/rpm 3/3.3kmph 18) 0.1km - 1:49(18:06/km) 20cal 30/rpm 3.32/3.49kmph 19) 0.1km - 1:46(17:42/km) 20cal 30/rpm 3.39/3.56kmph 20) 0.1km - 1:49(18:06/km) 20cal 30/rpm 3.32/3.42kmph 21) 0.1km - 1:49(18:08/km) 20cal 29/rpm 3.31/3.38kmph 22) 0.1km - 1:49(18:09/km) 20cal 30/rpm 3.3/3.4kmph 23) 0.1km - 2:00(20:00/km) 23cal 30/rpm 3/3.77kmph 24) 0.1km - 1:49(18:08/km) 20cal 30/rpm 3.31/3.45kmph 25) 0.1km - 2:00(20:04/km) 23cal 29/rpm 2.99/3.75kmph 26) 0.1km - 1:47(17:55/km) 20cal 31/rpm 3.35/3.46kmph 27) 0.1km - 1:58(19:37/km) 23cal 29/rpm 3.06/4.46kmph Add a comment
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St Neots tri
Sore calf 1) 1km - 5:00(5:00/km) 152/159bpm [761b/km] 70cal 66/85rpm 11.99/14.38kmph 2) 1km - 5:17(5:17/km) 153/158bpm [807b/km] 74cal 66/85rpm 11.37/14.81kmph 3) 1km - 4:41(4:41/km) 159/163bpm [743b/km] 69cal 66/85rpm 12.83/14.04kmph 4) 1km - 4:49(4:49/km) 160/165bpm [772b/km] 72cal 66/85rpm 12.44/14.31kmph 5) 0.7km - 3:13(4:36/km) 163/169bpm [750b/km] 49cal 66/85rpm 13.04/13.91kmph 6) 0.01km - 14(19:23/km) 166/167bpm [3217b/km] 3cal 66/85rpm 3.1/13.77kmph Add a comment
1) 0.08km - 1:28(17:32/km) 143/153bpm [2508b/km] 5cal 66/85rpm 3.42/12.39kmph
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St Neots tri
1) 5km - 8:06(1:37/km) 156/161bpm [253b/km] 95cal 47/90rpm 37.05/44.2kmph 2) 5km - 7:41(1:32/km) 158/160bpm [243b/km] 17cal 47/90rpm 39.01/52.87kmph 3) 5km - 9:16(1:51/km) 155/163bpm [288b/km] 113cal 47/90rpm 32.35/42.79kmph 4) 5km - 7:16(1:27/km) 153/157bpm [222b/km] 83cal 47/90rpm 41.26/49.41kmph 5) 4.86km - 8:06(1:40/km) 155/160bpm [258b/km] 92cal 47/90rpm 36/53.37kmph Add a comment
1) 0.37km - 3:22(9:11/km) 141/151bpm [1294b/km] 45cal 47/90rpm 6.54/26.64kmph
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St Neots tri
13.6C 1) 0.08km - 17:49(3:57:28/km) 143/151bpm [33957b/km] 258cal 34/rpm 0.25/5.27kmph Add a comment
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Mon 6th May
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Bike: Datchet - Wraysbury loop 🌞
mostly nice, calf ok ish for bike... 1) 5km - 8:20(1:40/km) 141/153bpm [235b/km] 118cal 88/110rpm 233/575W 35.97/42.83kmph 2) 5km - 8:38(1:44/km) 149/158bpm [257b/km] 114cal 91/112rpm 213/581W 34.74/43.26kmph 3) 5km - 8:11(1:38/km) 151/158bpm [247b/km] 111cal 93/112rpm 213/502W 36.64/44.17kmph 4) 3.82km - 6:40(1:45/km) 151/159bpm [263b/km] 81cal 92/121rpm 211/422W 34.43/42.93kmph Add a comment
Swim:3k/120x25m @ Orbit
Leg recovery, sore but imporving and swim was good 500m mixed 5x100m arms 1k fc 5x100m arm drills /paddle/buoy 5x100m w alt IM & arm drills - to rest legs 1) 0.1km - 1:50(18:16/km) 2) 0km - 2(0/km) 3) 0.25km - 4:53(19:34/km) 50cal 29/rpm 3.07/3.27kmph 4) 0.1km - 2:00(20:05/km) 28cal 35/rpm 2.99/3.13kmph 5) 0.03km - 56(37:19/km) 1cal 19/rpm 1.61/1.61kmph 6) 0.03km - 2(1:01/km) 1cal 7) 0km - 2(0/km) 8) 0.1km - 1:45(17:27/km) 20cal 27/rpm 3.44/3.59kmph 9) 0.1km - 1:43(17:08/km) 20cal 27/rpm 3.5/3.65kmph 10) 0.1km - 1:47(17:46/km) 20cal 29/rpm 3.38/3.51kmph 11) 0.1km - 1:41(16:52/km) 20cal 30/rpm 3.56/3.65kmph 12) 0.1km - 1:43(17:07/km) 20cal 29/rpm 3.51/3.59kmph 13) 1km - 20:27(20:27/km) 200cal 30/rpm 2.93/3.3kmph 14) 0.1km - 1:45(17:32/km) 20cal 28/rpm 3.42/3.52kmph 15) 0.1km - 1:45(17:31/km) 20cal 29/rpm 3.42/3.65kmph 16) 0.15km - 2:45(18:20/km) 30cal 29/rpm 3.27/3.56kmph 17) 0.1km - 1:43(17:10/km) 20cal 29/rpm 3.5/3.61kmph 18) 0.05km - 49(16:24/km) 10cal 30/rpm 3.66/3.82kmph 19) 0.1km - 2:00(19:56/km) 23cal 29/rpm 3.01/3.96kmph 20) 0.1km - 1:45(17:33/km) 20cal 31/rpm 3.42/3.6kmph 21) 0.1km - 1:57(19:29/km) 23cal 27/rpm 3.08/4.3kmph 22) 0.1km - 1:46(17:41/km) 20cal 31/rpm 3.39/3.61kmph 23) 0.1km - 1:51(18:31/km) 23cal 29/rpm 3.24/4.28kmph Add a comment
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Bike: Hampton Court loop + Chertsey 🌞 😎
Nice day to cycle... cold toes - needed toe covers... Hold up through Sunbury spoiled PR attempt... 1) 5km - 8:39(1:44/km) 135/145bpm [234b/km] 115cal 90/108rpm 211/396W 34.66/39.94kmph 2) 5km - 8:24(1:41/km) 144/153bpm [242b/km] 111cal 91/107rpm 220/363W 35.7/44.17kmph 3) 5km - 8:54(1:47/km) 143/155bpm [255b/km] 113cal 91/113rpm 228/524W 33.7/47.4kmph 4) 5km - 8:31(1:42/km) 150/163bpm [256b/km] 117cal 92/136rpm 230/603W 35.23/43.23kmph 5) 5km - 8:58(1:48/km) 147/163bpm [264b/km] 108cal 92/117rpm 216/467W 33.47/43.5kmph 6) 5km - 8:47(1:45/km) 145/152bpm [255b/km] 105cal 91/113rpm 197/533W 34.18/41.22kmph 7) 5km - 7:57(1:35/km) 150/156bpm [239b/km] 112cal 91/112rpm 218/406W 37.71/48.17kmph 8) 0.58km - 1:07(1:56/km) 146/154bpm [282b/km] 11cal 81/109rpm 242/594W 31.04/41.89kmph Add a comment
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Bike: Windsor Castle loop - sunny but breezy
heavy traffic in Staines twice and Windsor headwind all the way... need to adjust seat 1) 5km - 8:58(1:48/km) 134/150bpm [240b/km] 131cal 83/113rpm 247/640W 33.46/44.31kmph 2) 5km - 8:32(1:42/km) 147/152bpm [251b/km] 121cal 88/102rpm 222/421W 35.18/40.91kmph 3) 5km - 9:29(1:54/km) 147/157bpm [279b/km] 126cal 80/99rpm 221/735W 31.66/45.01kmph 4) 5km - 8:27(1:41/km) 153/159bpm [259b/km] 121cal 88/104rpm 224/396W 35.49/39.57kmph 5) 1.96km - 3:52(1:58/km) 150/157bpm [296b/km] 46cal 81/107rpm 201/537W 30.45/37.72kmph Add a comment
Bike: Ascot loop - test - 🌞
New wheels... Nice - still not as fast as TT Busy traffic in Ascot... Warmer than yesterday am, slight breeze 1) 5km - 9:41(1:56/km) 139/153bpm [269b/km] 145cal 87/116rpm 246/745W 30.96/42.22kmph 2) 5km - 9:03(1:49/km) 140/155bpm [253b/km] 117cal 86/114rpm 210/735W 33.18/44.98kmph 3) 5km - 10:17(2:03/km) 146/160bpm [300b/km] 150cal 79/106rpm 231/441W 29.19/45.35kmph 4) 5km - 9:37(1:55/km) 143/163bpm [275b/km] 129cal 79/105rpm 232/505W 31.19/56.53kmph 5) 5km - 8:37(1:43/km) 145/157bpm [250b/km] 119cal 79/106rpm 223/536W 34.79/53.64kmph 6) 5km - 8:39(1:44/km) 142/153bpm [246b/km] 115cal 83/108rpm 216/566W 34.69/47.93kmph 7) 2.31km - 4:38(2:00/km) 138/152bpm [276b/km] 51cal 79/113rpm 201/521W 29.96/39.43kmph Add a comment
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Bike: DTC route/group ride for the start then solo
Nice sunshine Grafman practice 75km + 25km TT OnB at the end - will be better on TT bike. 1) 5km - 13:12(2:38/km) 122/154bpm [322b/km] 156cal 67/107rpm 197/728W 22.73/39.2kmph 2) 5km - 8:45(1:45/km) 146/151bpm [255b/km] 138cal 81/107rpm 242/447W 34.29/51.22kmph 3) 5km - 10:09(2:02/km) 144/153bpm [292b/km] 147cal 76/108rpm 226/380W 29.54/45.65kmph 4) 5km - 9:45(1:57/km) 136/161bpm [265b/km] 123cal 75/101rpm 231/576W 30.78/54.65kmph 5) 5km - 9:01(1:48/km) 140/147bpm [252b/km] 121cal 84/97rpm 203/324W 33.29/35.91kmph 6) 5km - 7:35(1:31/km) 139/147bpm [211b/km] 99cal 83/102rpm 208/474W 39.56/51.87kmph 7) 5km - 9:20(1:52/km) 140/159bpm [261b/km] 129cal 73/109rpm 228/461W 32.13/53.21kmph 8) 5km - 9:49(1:58/km) 133/145bpm [261b/km] 122cal 74/98rpm 198/529W 30.54/46.42kmph 9) 5km - 9:10(1:50/km) 135/144bpm [248b/km] 119cal 79/97rpm 203/348W 32.71/44.14kmph 10) 5km - 10:31(2:06/km) 142/152bpm [299b/km] 155cal 79/107rpm 230/532W 28.52/43.33kmph 11) 5km - 12:44(2:33/km) 148/157bpm [377b/km] 197cal 73/100rpm 238/465W 23.54/49.85kmph 12) 5km - 8:46(1:45/km) 137/149bpm [240b/km] 102cal 80/113rpm 187/845W 34.22/49.38kmph 13) 5km - 9:23(1:53/km) 128/146bpm [240b/km] 86cal 76/101rpm 166/330W 31.96/54.35kmph 14) 5km - 9:19(1:52/km) 137/152bpm [255b/km] 120cal 78/110rpm 205/744W 32.18/44.17kmph 15) 5km - 9:29(1:54/km) 139/147bpm [264b/km] 119cal 83/107rpm 201/759W 31.64/38.73kmph 16) 5km - 8:52(1:46/km) 145/154bpm [257b/km] 121cal 86/100rpm 210/367W 33.85/39.81kmph 17) 5km - 8:38(1:44/km) 148/153bpm [256b/km] 121cal 89/102rpm 215/344W 34.74/38.16kmph 18) 5km - 9:03(1:49/km) 149/156bpm [270b/km] 125cal 85/102rpm 217/347W 33.16/49.81kmph 19) 5km - 8:30(1:42/km) 149/154bpm [253b/km] 114cal 88/100rpm 202/344W 35.28/44.68kmph 20) 5km - 8:55(1:47/km) 149/157bpm [266b/km] 111cal 84/105rpm 198/367W 33.66/46.19kmph 21) 0.32km - 41(2:11/km) 143/145bpm [312b/km] 6cal 74/96rpm 184/272W 27.51/33.59kmph Add a comment
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Mon 13th May
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Sun 19th May
May 19
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1) 0km - 55:01(0/km) 65/95bpm [INFb/km] 80cal
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Pump n Abs
1) 0.15km - 16:29(1:47:59/km) 83/99bpm [8963b/km] 38cal 21/53rpm 0.55/0kmph 2) 0.01km - 1:05(2:37:09/km) 80/92bpm [12572b/km] 2cal 34/54rpm 0.38/0kmph 3) 0.08km - 4:35(54:16/km) 100/115bpm [5426b/km] 15cal 9/36rpm 1.11/0kmph 4) 0.01km - 1:23(2:00:24/km) 97/115bpm [11678b/km] 4cal 11/22rpm 0.5/0kmph 5) 0.1km - 4:47(46:55/km) 116/138bpm [5443b/km] 28cal 22/50rpm 1.28/0kmph 6) 0km - 57(3:29:29/km) 119/137bpm [24929b/km] 7cal 22/50rpm 0.29/0kmph 7) 0.23km - 4:32(20:02/km) 124/135bpm [2485b/km] 33cal 25/67rpm 3/0kmph 8) 0.23km - 5:03(22:23/km) 130/140bpm [2909b/km] 41cal 26/43rpm 2.68/0kmph 9) 0.01km - 1:34(2:52:03/km) 120/135bpm [20646b/km] 9cal 9/30rpm 0.35/0kmph 10) 0.12km - 10:19(1:29:32/km) 100/116bpm [8954b/km] 35cal 23/54rpm 0.67/0kmph 11) 0.02km - 7:29(8:06:46/km) 92/106bpm [44782b/km] 20cal 7/14rpm 0.12/0kmph Add a comment
Bike: Bagshot and beyond ⛅ - whilst dry .. but breezy
Very busy in Chobham and quiet in other roads,,, 1) 5km - 10:21(2:04/km) 132/151bpm [273b/km] 147cal 78/110rpm 230/594W 28.98/36.81kmph 2) 5km - 9:39(1:56/km) 135/151bpm [261b/km] 128cal 83/104rpm 210/372W 31.08/44.84kmph 3) 5km - 9:40(1:56/km) 135/146bpm [261b/km] 131cal 82/102rpm 214/609W 31.04/42.76kmph 4) 5km - 10:53(2:11/km) 142/158bpm [309b/km] 163cal 78/107rpm 230/465W 27.57/40.98kmph 5) 5km - 7:15(1:27/km) 136/147bpm [197b/km] 94cal 84/109rpm 204/355W 41.41/65.64kmph 6) 5km - 9:08(1:50/km) 130/142bpm [237b/km] 110cal 83/104rpm 196/397W 32.85/40.31kmph 7) 5km - 8:39(1:44/km) 138/161bpm [239b/km] 112cal 82/102rpm 208/651W 34.68/49.55kmph 8) 5km - 8:41(1:44/km) 136/148bpm [236b/km] 115cal 85/101rpm 214/692W 34.52/45.41kmph 9) 2.39km - 4:14(1:46/km) 141/146bpm [250b/km] 56cal 85/100rpm 214/392W 33.83/39kmph Add a comment
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Run/walk pyramid with increasing speed and no calf pain... : yay! Treadmill but I really enjoyed it despite being a sweatfest
2 mins walk, 1 ,2,3,4 3,2,1 min with 1 min walk, Pace increasing from 10, 11, 12, 13, 14, 15, 16 kph 1) 0.17km - 2:01(11:46/km) 85/94bpm [1001b/km] 7cal 5.1/8.2kmph 2) 0.18km - 1:01(5:39/km) 107/121bpm [604b/km] 8cal 10.62/11.72kmph 3) 0.1km - 59(9:52/km) 104/121bpm [1025b/km] 7cal 6.08/11.89kmph 4) 0.38km - 2:00(5:19/km) 119/129bpm [633b/km] 19cal 11.29/12.23kmph 5) 0.12km - 1:01(8:46/km) 111/129bpm [973b/km] 9cal 6.84/11.92kmph 6) 0.6km - 2:59(4:58/km) 128/136bpm [636b/km] 33cal 12.07/12.63kmph 7) 0.12km - 1:01(8:20/km) 123/136bpm [1025b/km] 10cal 7.2/12.33kmph 8) 0.82km - 3:59(4:50/km) 137/144bpm [662b/km] 50cal 12.41/12.93kmph 9) 0.13km - 1:00(7:50/km) 133/143bpm [1041b/km] 12cal 7.66/12.73kmph 10) 0.63km - 3:00(4:47/km) 142/151bpm [678b/km] 39cal 12.56/13.17kmph 11) 0.13km - 59(7:25/km) 141/151bpm [1046b/km] 13cal 8.09/13.07kmph 12) 0.4km - 2:00(4:57/km) 141/154bpm [699b/km] 24cal 12.1/13.5kmph 13) 0.14km - 1:01(7:10/km) 145/155bpm [1040b/km] 13cal 8.37/13.17kmph 14) 0.2km - 59(5:00/km) 138/151bpm [690b/km] 11cal 11.99/13.98kmph 15) 0.13km - 1:08(8:54/km) 129/153bpm [1149b/km] 10cal 6.74/14.01kmph Add a comment
Swim: 3k/120x25m @Orbit
500m mixed 5x100m arms 500m fc 5x100m arms 500m fc 5c100m w/3IM Tough with DOMS from yesterday’s gym class 1) 0.1km - 1:49(18:05/km) 2) 0km - 1(0/km) 3) 0.25km - 4:47(19:08/km) 50cal 29/rpm 3.14/3.23kmph 4) 0.1km - 2:01(20:09/km) 28cal 40/rpm 2.98/3.27kmph 5) 0.05km - 53(17:46/km) 12cal 24/rpm 3.38/3.5kmph 6) 0.1km - 1:45(17:33/km) 20cal 30/rpm 3.42/3.49kmph 7) 0.1km - 1:44(17:16/km) 20cal 30/rpm 3.47/3.55kmph 8) 0.1km - 1:50(18:20/km) 20cal 30/rpm 3.27/3.38kmph 9) 0.1km - 1:46(17:42/km) 20cal 28/rpm 3.39/3.47kmph 10) 0.1km - 1:50(18:19/km) 20cal 29/rpm 3.28/3.4kmph 11) 0.5km - 10:35(21:09/km) 100cal 29/rpm 2.84/2.98kmph 12) 0.1km - 1:53(18:51/km) 20cal 29/rpm 3.18/3.43kmph 13) 0.1km - 1:54(18:58/km) 20cal 28/rpm 3.16/3.2kmph 14) 0.1km - 1:48(17:59/km) 20cal 29/rpm 3.33/3.48kmph 15) 0.1km - 1:46(17:42/km) 20cal 28/rpm 3.39/3.6kmph 16) 0.1km - 1:50(18:22/km) 20cal 28/rpm 3.27/3.45kmph 17) 0.5km - 10:31(21:03/km) 100cal 29/rpm 2.85/3.14kmph 18) 0.1km - 2:02(20:25/km) 23cal 27/rpm 2.94/3.94kmph 19) 0.1km - 1:49(18:10/km) 20cal 30/rpm 3.3/3.43kmph 20) 0.1km - 2:01(20:12/km) 22cal 29/rpm 2.97/4.12kmph 21) 0.1km - 1:48(18:04/km) 20cal 29/rpm 3.32/3.44kmph 22) 0.1km - 1:58(19:37/km) 23cal 28/rpm 3.06/4.58kmph Add a comment
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1) 5km - 11:35(2:19/km) 109/121bpm [253b/km] 86cal 77/135rpm 153/674W 25.9/41.18kmph
2) 0.59km - 1:29(2:31/km) 111/118bpm [279b/km] 10cal 73/90rpm 154/347W 23.85/30.57kmph Add a comment
1) 1km - 5:53(5:53/km) 122/133bpm [717b/km] 63cal 10.21/12.09kmph
2) 0.99km - 4:27(4:30/km) 142/155bpm [639b/km] 59cal 13.33/15.45kmph 3) 0.81km - 3:22(4:10/km) 150/164bpm [624b/km] 47cal 14.43/21.93kmph 4) 0.8km - 3:53(4:52/km) 147/169bpm [717b/km] 53cal 12.31/13.74kmph 5) 0.81km - 3:50(4:44/km) 145/155bpm [686b/km] 51cal 12.69/15.48kmph 6) 0.4km - 2:03(5:11/km) 134/155bpm [694b/km] 21cal 11.58/14.38kmph Add a comment
Bike: Ascot - Windsor Park/Castle loop
Breezy, but TT still faster overall... and more comfortable at the moment 1) 5km - 8:17(1:39/km) 131/151bpm [217b/km] 107cal 90/112rpm 202/428W 36.25/41.95kmph 2) 5km - 9:05(1:49/km) 134/147bpm [244b/km] 110cal 85/106rpm 198/402W 33/44.68kmph 3) 5km - 9:44(1:57/km) 136/149bpm [265b/km] 121cal 84/122rpm 205/419W 30.84/51.8kmph 4) 5km - 9:15(1:51/km) 141/150bpm [261b/km] 118cal 84/121rpm 200/410W 32.42/52.53kmph 5) 5km - 8:04(1:37/km) 141/145bpm [228b/km] 102cal 90/106rpm 190/322W 37.16/63.25kmph 6) 5km - 8:23(1:41/km) 131/145bpm [220b/km] 87cal 85/112rpm 175/376W 35.76/51.53kmph 7) 5km - 8:39(1:44/km) 135/139bpm [233b/km] 101cal 89/112rpm 182/306W 34.71/40.37kmph 8) 5km - 8:28(1:42/km) 135/140bpm [229b/km] 103cal 93/102rpm 183/296W 35.43/39.07kmph 9) 0.98km - 1:57(2:00/km) 129/136bpm [257b/km] 17cal 82/118rpm 159/446W 30.09/41.05kmph Add a comment
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Bike: Windsor Castle loop - not the plan
gear shifters decided to not work & I could't fix it on road so took a shorter flat route - but good for FTP 1) 5km - 9:15(1:51/km) 126/138bpm [233b/km] 131cal 66/90rpm 236/420W 32.43/42.19kmph 2) 5km - 8:53(1:47/km) 136/144bpm [242b/km] 129cal 67/81rpm 242/558W 33.76/42.19kmph 3) 5km - 8:58(1:48/km) 138/147bpm [248b/km] 131cal 64/87rpm 234/535W 33.43/43.53kmph 4) 5km - 8:27(1:41/km) 143/148bpm [242b/km] 132cal 67/81rpm 241/354W 35.5/40.81kmph 5) 1.86km - 3:36(1:56/km) 144/151bpm [279b/km] 53cal 63/85rpm 290/650W 31.02/43.77kmph Add a comment
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Bike: Windsor Castle loop - sunny
TT - held up round Windsor Castle by a slow minibus... Garmin says 35:38 @ 37.1kph, how does 1) 5km - 8:25(1:41/km) 136/149bpm [229b/km] 113cal 90/113rpm 238/569W 35.64/47.33kmph 2) 5km - 7:40(1:32/km) 147/152bpm [226b/km] 109cal 93/112rpm 221/430W 39.1/45.04kmph 3) 5km - 8:29(1:42/km) 146/157bpm [248b/km] 108cal 91/119rpm 228/775W 35.36/46.09kmph 4) 5km - 7:33(1:31/km) 151/158bpm [228b/km] 105cal 94/109rpm 218/411W 39.74/43.47kmph 5) 2.04km - 3:31(1:43/km) 150/156bpm [258b/km] 40cal 88/114rpm 216/565W 34.87/41.85kmph Add a comment
Run: Misty morning trails & a hill
nice - steady pace - good to get 10k done... now to build slowly... Off-road also good but the fields were so wet with heavy dew - wet feet Been a while since i went that way... 1) 1km - 5:23(5:23/km) 127/138bpm [684b/km] 61cal 11.13/12.93kmph 2) 1km - 4:58(4:58/km) 138/143bpm [686b/km] 65cal 12.06/12.6kmph 3) 1km - 4:58(4:58/km) 141/144bpm [700b/km] 67cal 12.09/12.93kmph 4) 1km - 5:11(5:11/km) 142/146bpm [737b/km] 70cal 11.56/12.36kmph 5) 1km - 7:32(7:32/km) 143/159bpm [1078b/km] 95cal 7.96/11.69kmph 6) 1km - 5:43(5:43/km) 141/150bpm [806b/km] 70cal 10.5/11.72kmph 7) 1km - 5:38(5:38/km) 147/150bpm [829b/km] 76cal 10.64/11.59kmph 8) 1km - 5:09(5:09/km) 146/149bpm [752b/km] 67cal 11.64/11.99kmph 9) 1km - 5:11(5:11/km) 148/151bpm [767b/km] 70cal 11.57/12.63kmph 10) 1km - 5:22(5:22/km) 148/153bpm [794b/km] 71cal 11.18/12.06kmph 11) 0.04km - 13(5:27/km) 148/149bpm [806b/km] 2cal 11.02/11.99kmph Add a comment
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1) 1km - 4:15(4:15/km) 158/162bpm [671b/km] 62cal 79/90rpm 14.13/15.62kmph
2) 0.05km - 12(4:13/km) 161/162bpm [679b/km] 2cal 79/90rpm 14.23/14.61kmph 3) 0km - 11(42:57/km) 159/161bpm [6828b/km] 2cal 79/90rpm 1.4/14.38kmph Add a comment
1) 0.19km - 1:31(8:04/km) 153/158bpm [1234b/km] 12cal 79/90rpm 7.44/14.14kmph
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1) 5km - 7:52(1:34/km) 152/158bpm [239b/km] 110cal 50/91rpm 38.12/47.33kmph
2) 2.7km - 4:01(1:29/km) 155/158bpm [231b/km] 56cal 50/91rpm 40.31/52.4kmph Add a comment
1) 0.28km - 2:30(8:56/km) 141/151bpm [1259b/km] 19cal 50/91rpm 6.72/17.1kmph
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1) 0.33km - 8:07(24:15/km) 146/153bpm [3541b/km] 117cal 33/40rpm 2.47/3.72kmph
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