-
Races
185 -
Miles
14678 -
Miles
1120 -
Miles
32657 -
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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7th May
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Road Biking | 11.7mi | 31:50 |
7th May
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Pool | 1.9mi | 56:56 |
5th May
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Race | 2.9mi | 23:14 |
5th May
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General | 0.1mi | 1:28 |
5th May
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Race | 15.5mi | 40:26 |
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 | |
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 | Luton Wardown parkrun SB | 22:48 | 63.57 | 5km |
1 Jan | Houghton Hall parkrun | 24:34 | 59.00 | 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 | 4.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 44.9 |
2024 | 137 | 146 | 66 | 100 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 452 |
2024 | 218 | 269 | 225 | 284 | 56 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1052 |
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 |
Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Bike: Windsor Castle TT Loop - Ooopsie... but itwas 🌞
nice but much windier than i expected... tried not to push very hard.. 1) 5km - 9:07(1:49/km) 129/147bpm [235b/km] 118cal 86/111rpm 221/513W 32.89/43.26kmph 2) 5km - 7:52(1:34/km) 144/152bpm [226b/km] 107cal 91/110rpm 210/450W 38.16/45.11kmph 3) 5km - 8:42(1:44/km) 146/157bpm [254b/km] 116cal 88/121rpm 223/571W 34.5/50.72kmph 4) 5km - 7:48(1:34/km) 149/154bpm [232b/km] 106cal 90/107rpm 215/342W 38.5/45.99kmph 5) 1.97km - 3:43(1:53/km) 141/152bpm [266b/km] 39cal 86/114rpm 222/605W 31.78/44.68kmph Add a comment
Swim: 2.5km 100x25m@Orbit
Hopefully good of rlegs... they hurt... 500m mixed 5x100m 500m 5x100m - had to swim a couple of faster lengths as other people in my lane lol 5x100m w/3IM 1) 0.1km - 1:53(18:52/km) 2) 0km - 1(0/km) 3) 0.25km - 4:45(19:00/km) 50cal 29/rpm 3.16/3.25kmph 4) 0.1km - 2:06(20:56/km) 28cal 41/rpm 2.87/3.27kmph 5) 0.05km - 57(18:50/km) 12cal 23/rpm 3.19/3.25kmph 6) 0.1km - 1:42(17:04/km) 20cal 30/rpm 3.52/3.61kmph 7) 0.1km - 1:43(17:12/km) 20cal 29/rpm 3.49/3.54kmph 8) 0.1km - 1:46(17:38/km) 20cal 31/rpm 3.4/3.52kmph 9) 0.1km - 1:45(17:28/km) 20cal 29/rpm 3.43/3.51kmph 10) 0.1km - 1:46(17:44/km) 20cal 30/rpm 3.38/3.47kmph 11) 0.5km - 10:13(20:25/km) 100cal 30/rpm 2.94/3.17kmph 12) 0.1km - 1:49(18:08/km) 20cal 31/rpm 3.31/3.45kmph 13) 0.1km - 1:45(17:35/km) 20cal 30/rpm 3.41/3.56kmph 14) 0.1km - 1:38(16:22/km) 20cal 32/rpm 3.66/3.9kmph 15) 0.1km - 1:44(17:17/km) 20cal 30/rpm 3.47/3.66kmph 16) 0.1km - 1:43(17:13/km) 20cal 31/rpm 3.48/3.66kmph 17) 0.1km - 1:57(19:34/km) 23cal 29/rpm 3.07/4.65kmph 18) 0.1km - 1:45(17:28/km) 20cal 30/rpm 3.43/3.62kmph 19) 0.1km - 1:58(19:41/km) 24cal 28/rpm 3.05/4.16kmph 20) 0.1km - 1:48(18:03/km) 20cal 31/rpm 3.33/3.49kmph 21) 0.1km - 1:58(19:39/km) 23cal 27/rpm 3.05/3.75kmph Add a comment
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1) 0km - 40:06(0/km) 70/98bpm [INFb/km] 67cal
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Run: Manchester Marathon
Ok to 30k last 10-12k was tough, toenails are not good…but relieved to actually finish 1) 1km - 5:12(5:12/km) 130/139bpm [675b/km] 62cal 11.55/12.7kmph 2) 1km - 4:49(4:49/km) 139/143bpm [670b/km] 63cal 12.45/13.27kmph 3) 1km - 4:51(4:51/km) 141/145bpm [684b/km] 64cal 12.36/12.5kmph 4) 1km - 4:55(4:55/km) 142/147bpm [697b/km] 64cal 12.22/12.5kmph 5) 1km - 4:53(4:53/km) 144/147bpm [703b/km] 66cal 12.29/12.53kmph 6) 1km - 4:57(4:57/km) 146/149bpm [724b/km] 68cal 12.1/13.4kmph 7) 1km - 4:51(4:51/km) 147/149bpm [713b/km] 65cal 12.37/13.71kmph 8) 1km - 5:01(5:01/km) 147/152bpm [737b/km] 68cal 11.96/13.37kmph 9) 1km - 4:49(4:49/km) 145/148bpm [699b/km] 63cal 12.45/13kmph 10) 1km - 4:57(4:57/km) 146/150bpm [724b/km] 65cal 12.11/12.46kmph 11) 1km - 4:54(4:54/km) 147/150bpm [719b/km] 63cal 12.26/12.5kmph 12) 1km - 4:51(4:51/km) 147/152bpm [713b/km] 62cal 12.36/13.27kmph 13) 1km - 4:53(4:53/km) 149/152bpm [728b/km] 65cal 12.28/12.63kmph 14) 1km - 4:51(4:51/km) 148/152bpm [719b/km] 62cal 12.35/12.6kmph 15) 1km - 5:00(5:00/km) 148/153bpm [740b/km] 63cal 12/12.43kmph 16) 1km - 4:58(4:58/km) 148/151bpm [735b/km] 61cal 12.08/12.43kmph 17) 1km - 5:00(5:00/km) 148/151bpm [741b/km] 62cal 11.99/12.39kmph 18) 1km - 4:52(4:52/km) 151/155bpm [736b/km] 64cal 12.32/12.8kmph 19) 1km - 4:58(4:58/km) 150/154bpm [744b/km] 61cal 12.1/12.39kmph 20) 1km - 5:03(5:03/km) 149/151bpm [752b/km] 57cal 11.89/11.96kmph 21) 1km - 5:02(5:02/km) 151/154bpm [761b/km] 60cal 11.91/11.99kmph 22) 1km - 5:02(5:02/km) 151/155bpm [761b/km] 58cal 11.91/12.09kmph 23) 1km - 5:02(5:02/km) 151/154bpm [760b/km] 58cal 11.93/12.29kmph 24) 1km - 4:58(4:58/km) 152/154bpm [756b/km] 59cal 12.06/12.43kmph 25) 1km - 5:03(5:03/km) 151/155bpm [764b/km] 57cal 11.87/12.12kmph 26) 1km - 5:29(5:29/km) 151/157bpm [827b/km] 62cal 10.95/11.22kmph 27) 1km - 5:01(5:01/km) 150/155bpm [753b/km] 55cal 11.96/12.93kmph 28) 1km - 4:56(4:56/km) 153/157bpm [754b/km] 59cal 12.18/12.56kmph 29) 1km - 5:11(5:11/km) 154/156bpm [799b/km] 64cal 11.57/11.99kmph 30) 1km - 5:06(5:06/km) 153/159bpm [781b/km] 61cal 11.76/12.09kmph 31) 1km - 5:28(5:28/km) 150/159bpm [821b/km] 55cal 10.96/11.99kmph 32) 1km - 5:06(5:06/km) 155/163bpm [791b/km] 65cal 11.76/11.99kmph 33) 1km - 5:22(5:22/km) 155/167bpm [831b/km] 65cal 11.2/11.96kmph 34) 1km - 5:32(5:32/km) 149/155bpm [824b/km] 53cal 10.85/12.09kmph 35) 1km - 5:51(5:51/km) 150/155bpm [877b/km] 58cal 10.26/11.96kmph 36) 1km - 5:54(5:54/km) 144/153bpm [850b/km] 42cal 10.16/11.82kmph 37) 1km - 5:23(5:23/km) 152/156bpm [819b/km] 58cal 11.13/12.43kmph 38) 1km - 6:15(6:15/km) 145/155bpm [907b/km] 43cal 9.6/11.59kmph 39) 1km - 6:11(6:11/km) 146/154bpm [904b/km] 49cal 9.69/11.79kmph 40) 1km - 5:58(5:58/km) 146/153bpm [872b/km] 44cal 10.05/12.02kmph 41) 1km - 6:07(6:07/km) 145/153bpm [886b/km] 44cal 9.81/12.23kmph 42) 1km - 6:23(6:23/km) 145/156bpm [926b/km] 47cal 9.39/11.62kmph 43) 0.48km - 2:25(5:06/km) 157/164bpm [800b/km] 31cal 11.77/12.12kmph Add a comment
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1) 0km - 1:02:41(0/km) 61/109bpm [INFb/km] 90cal
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Swim: 2.6k/104x25m @Orbit - legs/body recovery
Many pre race aches seem to have gone but have new ones…plenty of hand paddle/pool bout/fins assistance.. 500m mixed 5x100m arms 2 x 250m 5x100m legs/body 2x250m 100mI M 1) 0.1km - 2:02(20:17/km) 2) 0km - 2(0/km) 3) 0.25km - 5:13(20:51/km) 50cal 27/rpm 2.88/3.1kmph 4) 0.1km - 2:12(22:02/km) 28cal 38/rpm 2.73/2.98kmph 5) 0.05km - 1:16(25:16/km) 14cal 21/rpm 2.38/2.41kmph 6) 0.1km - 1:50(18:19/km) 20cal 27/rpm 3.28/3.39kmph 7) 0.1km - 1:54(18:55/km) 20cal 26/rpm 3.17/3.38kmph 8) 0.1km - 1:50(18:19/km) 20cal 28/rpm 3.28/3.5kmph 9) 0.1km - 1:55(19:14/km) 20cal 26/rpm 3.12/3.21kmph 10) 0.1km - 1:52(18:43/km) 20cal 28/rpm 3.2/3.24kmph 11) 0.25km - 5:20(21:20/km) 50cal 27/rpm 2.81/3.01kmph 12) 0.25km - 4:59(19:55/km) 50cal 28/rpm 3.01/3.16kmph 13) 0.1km - 2:13(22:10/km) 50cal 14) 0.1km - 2:16(22:37/km) 50cal 15) 0.1km - 2:05(20:47/km) 50cal 16) 0.1km - 2:19(23:14/km) 50cal 17) 0km - 2(0/km) 18) 0.1km - 1:56(19:18/km) 20cal 25/rpm 3.11/3.24kmph 19) 0.25km - 5:12(20:48/km) 50cal 28/rpm 2.88/3.22kmph 20) 0.25km - 4:56(19:43/km) 50cal 28/rpm 3.04/3.12kmph 21) 0.13km - 2:06(16:48/km) 28cal 28/rpm 3.57/5.95kmph Add a comment
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1) 0km - 35:21(0/km) 66/89bpm [INFb/km] 54cal
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Zwift - Potpourri in Richmond
A bit harder than i'd planned for but feeling a bit better again today... WU then 3 main set intervals 5x(1min@200w/100rpm, 1 min@200w/60rpm) 3x (2min@215w, 3 min @ 200w) 12mins gentle ramp 172w-205w 1) 3.21km - 9:59(3:07/km) 94/109bpm [293b/km] 65cal 81/88rpm 113/172W 19.28/68.48kmph 2) 0.39km - 30(1:16/km) 112/117bpm [142b/km] 6cal 92/96rpm 217/224W 47.22/63.14kmph 3) 0.49km - 30(1:01/km) 114/118bpm [117b/km] 3cal 85/100rpm 121/220W 58.63/64.56kmph 4) 0.33km - 30(1:32/km) 114/119bpm [175b/km] 6cal 101/106rpm 232/246W 39.17/44.91kmph 5) 0.32km - 30(1:34/km) 116/120bpm [181b/km] 3cal 87/103rpm 123/238W 38.37/42.58kmph 6) 0.3km - 30(1:40/km) 117/123bpm [194b/km] 7cal 106/112rpm 254/272W 36.15/39.26kmph 7) 0.29km - 30(1:42/km) 120/124bpm [205b/km] 3cal 88/109rpm 121/264W 35.16/39.41kmph 8) 0.91km - 2:00(2:12/km) 104/118bpm [229b/km] 13cal 84/92rpm 115/118W 27.2/39.45kmph 9) 0.53km - 1:00(1:53/km) 109/122bpm [205b/km] 11cal 98/103rpm 198/206W 31.91/34.87kmph 10) 0.3km - 1:00(3:21/km) 123/127bpm [412b/km] 11cal 66/101rpm 198/205W 17.92/27.75kmph 11) 0.39km - 1:00(2:34/km) 128/131bpm [329b/km] 11cal 97/105rpm 201/212W 23.33/29.36kmph 12) 0.28km - 1:00(3:34/km) 125/130bpm [446b/km] 11cal 65/103rpm 199/210W 16.8/20.69kmph 13) 0.4km - 1:00(2:29/km) 128/130bpm [318b/km] 11cal 95/104rpm 200/208W 24.16/34.16kmph 14) 0.61km - 1:00(1:39/km) 126/129bpm [207b/km] 11cal 65/99rpm 198/206W 36.48/38.61kmph 15) 0.63km - 1:00(1:36/km) 128/132bpm [204b/km] 11cal 93/102rpm 201/213W 37.68/39.57kmph 16) 0.51km - 1:00(1:57/km) 129/133bpm [253b/km] 11cal 65/102rpm 198/204W 30.65/37.81kmph 17) 0.57km - 1:00(1:45/km) 132/135bpm [232b/km] 11cal 94/103rpm 201/214W 34.2/38.52kmph 18) 0.55km - 1:00(1:48/km) 131/135bpm [237b/km] 11cal 66/101rpm 198/205W 33.21/34.28kmph 19) 1.47km - 3:00(2:02/km) 119/134bpm [242b/km] 21cal 84/89rpm 126/201W 29.46/34.97kmph 20) 1.24km - 2:00(1:37/km) 127/136bpm [205b/km] 24cal 94/100rpm 213/219W 37.23/41.88kmph 21) 1.88km - 3:00(1:36/km) 130/135bpm [207b/km] 33cal 88/95rpm 195/216W 37.65/45.28kmph 22) 1.56km - 2:00(1:17/km) 135/140bpm [173b/km] 24cal 96/99rpm 214/219W 46.75/64.57kmph 23) 1.04km - 3:00(2:54/km) 134/139bpm [388b/km] 33cal 89/98rpm 195/209W 20.72/52.99kmph 24) 0.85km - 2:00(2:20/km) 136/141bpm [318b/km] 24cal 94/98rpm 214/219W 25.65/70.85kmph 25) 2.06km - 3:00(1:27/km) 136/141bpm [198b/km] 33cal 93/97rpm 195/217W 41.24/65.45kmph 26) 1.47km - 3:00(2:02/km) 124/135bpm [253b/km] 21cal 85/100rpm 125/193W 29.4/40.06kmph 27) 5.68km - 12:00(2:07/km) 133/144bpm [281b/km] 129cal 94/103rpm 188/208W 28.41/38.79kmph 28) 1km - 2:00(2:00/km) 131/143bpm [262b/km] 13cal 82/100rpm 116/204W 29.96/34.39kmph 29) 0.15km - 31(3:25/km) 112/123bpm [384b/km] 14/86rpm 17/138W 17.52/26.35kmph Add a comment
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1) 1km - 5:04(5:04/km) 126/144bpm [638b/km] 57cal 11.84/17.94kmph
2) 1km - 4:07(4:07/km) 154/156bpm [635b/km] 61cal 14.56/16.79kmph 3) 0.39km - 1:37(4:08/km) 158/159bpm [652b/km] 24cal 14.54/14.71kmph 4) 0.01km - 2(5:45/km) 160/160bpm [919b/km] 10.44/14.58kmph Add a comment
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5k tempo - sunny/warm
1) 1km - 4:58(4:58/km) 134/141bpm [666b/km] 62cal 12.08/12.8kmph 2) 1km - 4:40(4:40/km) 145/151bpm [678b/km] 66cal 12.84/13.03kmph 3) 1km - 4:33(4:33/km) 152/156bpm [691b/km] 66cal 13.2/13.71kmph 4) 1km - 4:33(4:33/km) 159/162bpm [723b/km] 69cal 13.2/13.67kmph 5) 1km - 4:33(4:33/km) 161/164bpm [732b/km] 70cal 13.2/13.81kmph 6) 1km - 4:31(4:31/km) 164/169bpm [740b/km] 70cal 13.29/14.34kmph 7) 0.27km - 1:11(4:18/km) 165/167bpm [710b/km] 18cal 13.94/14.64kmph Add a comment
Zwift - Following The Efforts in Makuri Islands
10 min WU 6x20s@250w/40s@115w 9x3min (2:30@185w, 30s@250w) 60s recovery 7 m CD Spinning my legs out,.. 1) 4.88km - 9:59(2:03/km) 99/112bpm [202b/km] 72cal 81/100rpm 125/203W 29.34/37.58kmph 2) 0.19km - 20(1:45/km) 111/118bpm [193b/km] 4cal 103/105rpm 240/252W 34.44/36.54kmph 3) 0.29km - 40(2:18/km) 116/120bpm [267b/km] 4cal 85/102rpm 131/238W 26.04/35.75kmph 4) 0.16km - 20(2:02/km) 113/118bpm [230b/km] 4cal 103/108rpm 236/254W 29.45/42.94kmph 5) 0.42km - 40(1:36/km) 116/120bpm [185b/km] 4cal 84/103rpm 129/251W 37.68/43.92kmph 6) 0.17km - 20(2:01/km) 112/116bpm [226b/km] 4cal 99/104rpm 237/253W 29.8/38.78kmph 7) 0.4km - 40(1:41/km) 113/117bpm [191b/km] 4cal 83/97rpm 131/248W 35.58/42.83kmph 8) 0.19km - 20(1:48/km) 110/115bpm [198b/km] 4cal 98/101rpm 235/253W 33.39/35.32kmph 9) 0.38km - 40(1:47/km) 115/118bpm [204b/km] 4cal 85/100rpm 129/243W 33.77/35.62kmph 10) 0.14km - 20(2:18/km) 113/118bpm [260b/km] 4cal 103/110rpm 237/252W 26.06/31.14kmph 11) 0.17km - 40(4:01/km) 115/121bpm [462b/km] 4cal 82/103rpm 131/248W 14.92/22.64kmph 12) 0.15km - 20(2:11/km) 111/117bpm [242b/km] 4cal 97/99rpm 236/254W 27.57/33.11kmph 13) 0.33km - 40(2:02/km) 115/119bpm [234b/km] 4cal 82/99rpm 129/247W 29.54/37.77kmph 14) 0.33km - 30(1:30/km) 115/120bpm [173b/km] 7cal 97/101rpm 242/253W 39.8/42.25kmph 15) 1.47km - 2:30(1:42/km) 124/128bpm [211b/km] 26cal 95/102rpm 185/249W 35.24/44.21kmph 16) 0.55km - 1:00(1:50/km) 114/121bpm [209b/km] 6cal 85/97rpm 117/182W 32.74/45.9kmph 17) 0.39km - 30(1:17/km) 113/123bpm [145b/km] 7cal 100/106rpm 243/259W 46.78/51.42kmph 18) 1.47km - 2:30(1:42/km) 126/131bpm [214b/km] 26cal 96/104rpm 185/250W 35.34/42.78kmph 19) 0.53km - 1:00(1:52/km) 121/126bpm [226b/km] 6cal 92/100rpm 117/185W 32.08/35.1kmph 20) 0.29km - 30(1:42/km) 119/124bpm [202b/km] 6cal 100/103rpm 240/254W 35.29/39.52kmph 21) 1.49km - 2:30(1:41/km) 128/131bpm [215b/km] 26cal 97/104rpm 185/252W 35.68/42.03kmph 22) 0.54km - 1:00(1:51/km) 124/131bpm [228b/km] 6cal 87/101rpm 117/182W 32.58/38.07kmph 23) 0.55km - 1:00(1:50/km) 119/127bpm [218b/km] 10cal 99/102rpm 182/188W 32.78/35.58kmph 24) 0.29km - 30(1:43/km) 129/133bpm [221b/km] 7cal 102/105rpm 246/252W 34.97/38.93kmph 25) 0.88km - 1:30(1:42/km) 133/136bpm [226b/km] 15cal 95/102rpm 186/250W 35.33/40.64kmph 26) 0.54km - 1:00(1:52/km) 124/133bpm [231b/km] 6cal 85/99rpm 117/183W 32.14/37.81kmph 27) 0.5km - 1:00(2:00/km) 120/128bpm [240b/km] 10cal 100/104rpm 183/189W 30.04/33.47kmph 28) 0.29km - 30(1:45/km) 132/138bpm [230b/km] 7cal 102/104rpm 245/252W 34.42/45.78kmph 29) 0.94km - 1:30(1:36/km) 136/141bpm [218b/km] 15cal 97/103rpm 186/248W 37.43/46.51kmph 30) 0.52km - 1:00(1:55/km) 127/133bpm [244b/km] 6cal 86/102rpm 116/182W 31.21/35.32kmph 31) 0.32km - 1:00(3:05/km) 120/128bpm [370b/km] 10cal 99/103rpm 182/188W 19.44/30.2kmph 32) 0.24km - 30(2:03/km) 132/137bpm [270b/km] 7cal 103/106rpm 247/254W 29.33/33.76kmph 33) 0.94km - 1:30(1:35/km) 137/140bpm [218b/km] 15cal 97/103rpm 186/243W 37.76/41.14kmph 34) 0.47km - 1:00(2:06/km) 130/135bpm [274b/km] 6cal 87/99rpm 117/180W 28.48/30.25kmph 35) 1.56km - 2:30(1:36/km) 130/137bpm [209b/km] 26cal 100/104rpm 184/190W 37.39/52.28kmph 36) 0.32km - 30(1:34/km) 138/140bpm [216b/km] 7cal 103/107rpm 246/253W 38.31/40.28kmph 37) 0.53km - 1:00(1:52/km) 138/142bpm [258b/km] 6cal 87/103rpm 119/249W 32.1/41.18kmph 38) 1.42km - 2:30(1:45/km) 132/140bpm [232b/km] 26cal 100/107rpm 184/188W 34.13/37.85kmph 39) 0.31km - 30(1:38/km) 139/142bpm [226b/km] 7cal 102/104rpm 245/256W 36.91/40.06kmph 40) 0.57km - 1:00(1:46/km) 138/144bpm [243b/km] 6cal 90/106rpm 118/249W 34.09/38.04kmph 41) 1.39km - 2:30(1:48/km) 134/140bpm [240b/km] 26cal 102/107rpm 184/188W 33.45/39.44kmph 42) 0.31km - 30(1:36/km) 141/145bpm [226b/km] 7cal 104/107rpm 245/253W 37.5/39.27kmph 43) 0.47km - 1:00(2:07/km) 139/146bpm [294b/km] 6cal 86/105rpm 119/249W 28.39/39.42kmph 44) 3.2km - 6:40(2:05/km) 116/128bpm [241b/km] 43cal 87/95rpm 114/131W 28.83/37.57kmph 45) 0.8km - 1:37(2:01/km) 136/148bpm [275b/km] 63/98rpm 243/542W 29.63/44.63kmph Add a comment
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Zwift - Orange Unicorn Lite in Watopia
5min WU 3x30s increasing intervals 6x under overs (2min@185w, 30s@240w) varying cadence nice to spin the massage out of my legs 1) 2.43km - 5:10(2:07/km) 101/119bpm [215b/km] 31cal 75/93rpm 106/173W 28.32/44.53kmph 2) 0.6km - 1:00(1:39/km) 123/127bpm [203b/km] 10cal 93/97rpm 184/188W 36.3/38.6kmph 3) 0.32km - 30(1:34/km) 128/130bpm [201b/km] 6cal 93/96rpm 218/223W 38.23/39.99kmph 4) 0.3km - 30(1:39/km) 129/131bpm [212b/km] 3cal 81/95rpm 130/205W 36.42/38.98kmph 5) 0.5km - 1:00(1:59/km) 128/131bpm [254b/km] 10cal 104/110rpm 184/194W 30.19/38.3kmph 6) 0.29km - 30(1:45/km) 134/138bpm [234b/km] 6cal 105/107rpm 237/242W 34.31/37.19kmph 7) 0.27km - 30(1:51/km) 136/139bpm [252b/km] 3cal 79/104rpm 129/228W 32.39/37.18kmph 8) 0.54km - 1:00(1:52/km) 132/136bpm [246b/km] 10cal 108/113rpm 184/190W 32.16/34.1kmph 9) 0.29km - 30(1:45/km) 138/142bpm [241b/km] 7cal 112/114rpm 262/268W 34.34/36.12kmph 10) 0.26km - 30(1:56/km) 140/143bpm [271b/km] 3cal 87/110rpm 127/242W 31/36.11kmph 11) 1.07km - 2:30(2:21/km) 122/137bpm [286b/km] 17cal 86/91rpm 125/130W 25.6/28.31kmph 12) 1.25km - 2:00(1:36/km) 130/140bpm [207b/km] 22cal 98/102rpm 194/197W 37.64/49.59kmph 13) 0.31km - 30(1:35/km) 138/141bpm [219b/km] 6cal 65/96rpm 236/242W 37.73/38.6kmph 14) 1.2km - 2:00(1:40/km) 140/143bpm [233b/km] 22cal 93/102rpm 195/242W 36.09/38.62kmph 15) 0.24km - 30(2:05/km) 140/143bpm [291b/km] 6cal 71/96rpm 235/242W 28.88/36.7kmph 16) 1.22km - 2:00(1:38/km) 139/143bpm [228b/km] 22cal 72/82rpm 195/238W 36.59/42.21kmph 17) 0.32km - 30(1:35/km) 138/140bpm [219b/km] 6cal 98/104rpm 238/247W 37.83/38.83kmph 18) 1.3km - 2:00(1:32/km) 140/144bpm [216b/km] 22cal 90/104rpm 195/215W 38.95/48.07kmph 19) 0.32km - 30(1:32/km) 141/143bpm [217b/km] 6cal 93/96rpm 238/243W 38.95/39.17kmph 20) 1.26km - 2:00(1:35/km) 144/149bpm [228b/km] 22cal 91/101rpm 195/231W 37.86/45.6kmph 21) 0.36km - 30(1:22/km) 141/144bpm [194b/km] 6cal 66/89rpm 236/246W 43.69/47.8kmph 22) 1.26km - 2:00(1:35/km) 145/147bpm [230b/km] 22cal 91/100rpm 196/239W 37.9/40.9kmph 23) 0.31km - 30(1:35/km) 145/148bpm [231b/km] 6cal 100/103rpm 238/243W 37.7/39.78kmph 24) 1.33km - 3:00(2:15/km) 136/149bpm [307b/km] 20cal 87/103rpm 119/228W 26.6/32.43kmph 25) 0.07km - 20(4:35/km) 115/118bpm [526b/km] 18/93rpm 12/123W 13.11/24.06kmph Add a comment
Run: M3 out n back - big head wind on the return
felt like a head wind both ways but the return was much more breezy... achey hamstrings... but have a massage now 1) 1km - 5:16(5:16/km) 126/136bpm [664b/km] 60cal 11.39/11.69kmph 2) 1km - 5:11(5:11/km) 136/140bpm [706b/km] 66cal 11.56/11.92kmph 3) 1km - 5:10(5:10/km) 140/143bpm [723b/km] 66cal 11.61/12.33kmph 4) 1km - 5:11(5:11/km) 144/148bpm [746b/km] 71cal 11.58/11.96kmph 5) 1km - 5:13(5:13/km) 145/148bpm [757b/km] 72cal 11.49/12.02kmph 6) 1km - 5:32(5:32/km) 144/148bpm [796b/km] 72cal 10.86/11.59kmph 7) 1km - 5:20(5:20/km) 146/148bpm [778b/km] 70cal 11.26/12.43kmph 8) 1km - 5:30(5:30/km) 147/150bpm [809b/km] 73cal 10.9/11.35kmph 9) 1km - 5:32(5:32/km) 148/151bpm [818b/km] 75cal 10.85/11.35kmph 10) 1km - 5:14(5:14/km) 149/152bpm [780b/km] 71cal 11.47/11.66kmph 11) 0.47km - 2:32(5:20/km) 152/153bpm [812b/km] 35cal 11.24/11.72kmph Add a comment
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Bike: DTC social ride in the sun and wind...
Too much headwind, had to push it to get there just a few minutes late and then home again a few mins late..66 1) 5km - 10:33(2:07/km) 134/148bpm [283b/km] 105cal 82/117rpm 166/486W 28.42/48.94kmph 2) 5km - 11:48(2:22/km) 139/157bpm [328b/km] 104cal 80/110rpm 158/376W 25.43/35.14kmph 3) 5km - 12:23(2:29/km) 114/140bpm [282b/km] 54cal 68/118rpm 109/682W 24.23/48.1kmph 4) 5km - 15:07(3:01/km) 117/146bpm [354b/km] 112cal 65/117rpm 131/771W 19.84/35kmph 5) 5km - 14:59(3:00/km) 101/125bpm [303b/km] 70cal 59/178rpm 107/552W 20.01/34.06kmph 6) 5km - 12:19(2:28/km) 120/146bpm [296b/km] 104cal 71/113rpm 138/637W 24.35/56.7kmph 7) 5km - 13:02(2:36/km) 115/138bpm [300b/km] 95cal 67/130rpm 136/673W 23.01/41.12kmph 8) 5km - 13:16(2:39/km) 114/134bpm [302b/km] 90cal 69/112rpm 108/764W 22.62/32.79kmph 9) 5km - 12:09(2:26/km) 118/151bpm [287b/km] 94cal 70/127rpm 146/1022W 24.68/67.01kmph 10) 5km - 14:30(2:54/km) 120/152bpm [348b/km] 107cal 70/116rpm 125/675W 20.68/28.15kmph 11) 5km - 11:19(2:16/km) 115/140bpm [260b/km] 79cal 68/112rpm 143/687W 26.49/48.81kmph 12) 5km - 8:46(1:45/km) 142/152bpm [249b/km] 90cal 80/113rpm 177/509W 34.22/60.2kmph 13) 5km - 8:48(1:46/km) 146/152bpm [257b/km] 86cal 86/138rpm 173/592W 34.09/42.46kmph 14) 5km - 9:43(1:57/km) 147/160bpm [286b/km] 101cal 86/148rpm 185/707W 30.85/49.81kmph 15) 0.97km - 2:40(2:46/km) 154/161bpm [425b/km] 28cal 79/120rpm 174/291W 21.73/36.71kmph Add a comment
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1) 0km - 1:00:30(0/km) 59/107bpm [INFb/km] 75cal
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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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Fri 26th Apr
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Sat 27th Apr
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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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Fri 3rd May
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Sat 4th May
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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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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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