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Routes: AngusL: To Chorleywood

3.0km
+40m

Sessions

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Thursday Apr 11, 2024 »

6 AM

Road Running 15:06 intensity: (32 @0) + (5:35 @1) + (8:59 @2) 2.79 km (5:25 / km) +40m 5:03 / km
ahr:140 max:156 shoes: Brooks Ghost 14 blue/orange

Wednesday Apr 10, 2024 »

7 AM

Road Running 13:33 intensity: (1:13 @0) + (11 @1) + (12:09 @2) 2.76 km (4:54 / km) +42m 4:33 / km
ahr:147 max:158 shoes: Brooks Ghost 14 blue/orange

Monday Mar 18, 2024 »

6 AM

Road Running 16:51 intensity: (42 @0) + (6:55 @1) + (9:14 @2) 2.84 km (5:57 / km) +43m 5:32 / km
ahr:138 max:156 shoes: Brooks Ghost 14 blue/orange

Thursday Feb 15, 2024 »

6 AM

Off Road Running 20:15 intensity: (27 @0) + (4:57 @1) + (12:34 @2) + (2:17 @3) 3.43 km (5:54 / km) +55m 5:28 / km
ahr:144 max:169 shoes: Brooks Ghost 14 blue/orange

through wet, muddy fields

Tuesday Feb 13, 2024 »

6 AM

Off Road Running 20:42 intensity: (28 @0) + (14:34 @1) + (4:24 @2) + (1:16 @3) 3.42 km (6:03 / km) +54m 5:37 / km
ahr:136 max:169 shoes: Brooks Ghost 14 blue/orange

Thursday Nov 23, 2023 »

6 AM

Road Running 20:02 intensity: (13 @0) + (5:28 @1) + (14:20 @2) + (1 @3) 3.43 km (5:51 / km) +57m 5:24 / km
ahr:143 max:161 shoes: Inov8 Parkclaw 260

with beautiful light and sunrise

Thursday Oct 12, 2023 »

6 AM

Road Running 18:12 intensity: (59 @1) + (7:12 @2) + (9:12 @3) + (49 @4) 3.39 km (5:22 / km) +45m 5:02 / km
ahr:158 max:179 shoes: Brooks Ghost 14 blue/orange

Tuesday Oct 10, 2023 »

6 AM

Off Road Running 21:13 intensity: (15 @0) + (14:01 @1) + (6:33 @2) + (22 @3) + (2 @4) 3.36 km (6:19 / km) +56m 5:50 / km
ahr:136 max:170 shoes: Brooks Ghost 14 blue/orange

Thursday Sep 28, 2023 »

6 AM

Road Running 13:54 intensity: (5 @0) + (1:35 @1) + (10:49 @2) + (1:25 @3) 2.47 km (5:38 / km) +27m 5:20 / km
ahr:149 max:168 shoes: Brooks Ghost 13 blue/red

Wednesday Sep 20, 2023 »

6 AM

Off Road Running 15:55 intensity: (21 @0) + (3:19 @1) + (10:08 @2) + (2:07 @3) 3.28 km (4:51 / km) +45m 4:32 / km
ahr:148 max:167 shoes: Brooks Ghost 14 blue/orange

Tuesday Sep 12, 2023 »

6 AM

Road Running 21:11 intensity: (31 @0) + (10:26 @1) + (10:10 @2) + (4 @3) 3.31 km (6:24 / km) +45m 5:59 / km
ahr:140 max:160 shoes: Brooks Ghost 14 blue/orange

Tuesday Aug 29, 2023 »

6 AM

Road Cycling 9:53 intensity: (2:28 @0) + (5:53 @1) + (1:32 @2) 3.02 km (18.3 kph) +39m
ahr:124 max:147 shoes: Specialized Rockhopper Comp Al

Tuesday Aug 22, 2023 »

6 AM

Off Road Running 21:09 intensity: (21 @0) + (15:16 @1) + (5:32 @2) 3.37 km (6:17 / km) +55m 5:49 / km
ahr:134 max:153 shoes: Brooks Ghost 14 navy

Monday Aug 7, 2023 »

6 AM

Road Running 15:34 intensity: (2:10 @0) + (10:55 @1) + (2:29 @2) 2.59 km (6:01 / km) +36m 5:38 / km
ahr:130 max:148 shoes: Brooks Ghost 14 navy

Friday Aug 4, 2023 »

6 AM

Road Running 16:37 intensity: (24 @0) + (10:46 @1) + (5:27 @2) 2.53 km (6:35 / km) +27m 6:15 / km
ahr:135 max:156 shoes: Brooks Ghost 14 navy

Thursday Jul 27, 2023 »

6 AM

Road Running 20:58 intensity: (2:04 @0) + (12:04 @1) + (6:50 @2) 3.36 km (6:15 / km) +55m 5:46 / km
ahr:134 max:153 shoes: Brooks Ghost 14 navy

Tuesday Jul 25, 2023 »

6 AM

Road Running 20:55 intensity: (14 @0) + (13:10 @1) + (7:31 @2) 3.41 km (6:08 / km) +45m 5:45 / km
ahr:137 max:153 shoes: Brooks Ghost 14 navy

Thursday Jul 13, 2023 »

6 AM

Road Running 21:47 intensity: (2:39 @0) + (17:29 @1) + (1:39 @2) 3.39 km (6:26 / km) +45m 6:02 / km
ahr:129 max:152 shoes: Brooks Ghost 14 navy

Tuesday Jun 27, 2023 »

6 AM

Road Cycling 9:13 intensity: (1:11 @0) + (6:30 @1) + (1:21 @2) + (11 @3) 3.0 km (19.5 kph) +39m
ahr:130 max:161 shoes: Specialized Rockhopper Comp Al

Friday Jun 23, 2023 »

6 AM

Road Running 16:32 intensity: (28 @0) + (40 @1) + (10:19 @2) + (4:31 @3) + (34 @4) 3.36 km (4:56 / km) +45m 4:37 / km
ahr:155 max:176 shoes: Brooks Ghost 14 navy

Wednesday Jun 14, 2023 »

6 AM

Road Running 19:44 intensity: (15 @0) + (4:35 @1) + (11:02 @2) + (2:14 @3) + (1:36 @4) + (2 @5) 3.37 km (5:51 / km) +45m 5:29 / km
ahr:149 max:182 shoes: Brooks Ghost 14 navy

Friday Jun 9, 2023 »

6 AM

Road Cycling 4:01 intensity: (2:09 @1) + (1:52 @2) 1.62 km (24.2 kph) +11m
ahr:139 max:151 shoes: Specialized Rockhopper Comp Al

Thursday Jun 8, 2023 »

6 AM

Road Running 21:54 intensity: (18 @0) + (11:24 @1) + (9:37 @2) + (33 @3) + (2 @4) 3.48 km (6:17 / km) +57m 5:49 / km
ahr:139 max:172 shoes: Brooks Ghost 13 blue/red

Monday Jun 5, 2023 »

6 AM

Road Cycling 8:30 intensity: (15 @0) + (3:32 @1) + (4:43 @2) 2.99 km (21.1 kph) +40m
ahr:140 max:155 shoes: Specialized Rockhopper Comp Al

Monday May 15, 2023 »

6 AM

Road Running 19:26 intensity: (20 @0) + (9:12 @1) + (9:54 @2) 3.34 km (5:49 / km) +45m 5:27 / km
ahr:140 max:155 shoes: Brooks Ghost 14 navy

… over the fields with Zina

Friday May 12, 2023 »

6 AM

Road Running 19:09 intensity: (27 @0) + (4:00 @1) + (14:41 @2) + (1 @3) 3.42 km (5:36 / km) +45m 5:15 / km
ahr:145 max:160 shoes: Inov8 Parkclaw 260

… over the fields

Thursday May 11, 2023 »

6 AM

Road Running 12:52 intensity: (22 @0) + (18 @1) + (12:12 @2) 2.49 km (5:10 / km) +26m 4:55 / km
ahr:151 max:159 shoes: Inov8 Parkclaw 260

directly

Tuesday May 2, 2023 »

6 AM

Road Running 19:06 intensity: (17 @0) + (4:16 @1) + (13:03 @2) + (1:29 @3) + (1 @4) 3.35 km (5:42 / km) +55m 5:16 / km
ahr:145 max:173 shoes: Brooks Ghost 14 navy

Wednesday Apr 26, 2023 »

6 AM

Road Running 21:06 intensity: (39 @0) + (11:11 @1) + (9:12 @2) + (4 @3) 3.38 km (6:15 / km) +56m 5:46 / km
ahr:137 max:161 shoes: Brooks Ghost 14 navy

Wednesday Apr 19, 2023 »

6 AM

Road Running 19:25 intensity: (22 @0) + (5:23 @1) + (11:45 @2) + (1:55 @3) 3.35 km (5:47 / km) +56m 5:21 / km
ahr:144 max:165 shoes: Brooks Ghost 14 navy

Monday Apr 17, 2023 »

6 AM

Road Running 20:16 intensity: (13 @0) + (55 @1) + (18:25 @2) + (41 @3) + (2 @4) 3.38 km (6:00 / km) +45m 5:37 / km
ahr:147 max:172 shoes: Inov8 Parkclaw 260

Wednesday Mar 29, 2023 »

6 AM

Road Running 21:09 intensity: (19 @0) + (11:24 @1) + (9:26 @2) 3.38 km (6:15 / km) +56m 5:47 / km
ahr:138 max:152 shoes: Inov8 Parkclaw 260

Tuesday Mar 28, 2023 »

6 AM

Off Road Running 16:51 [3] 2.51 km (6:43 / km) +28m 6:21 / km
shoes: Inov8 Parkclaw 260

Tuesday Mar 21, 2023 »

6 AM

Road Running 20:01 intensity: (1 @0) + (5:24 @1) + (14:36 @2) 3.29 km (6:05 / km) +55m 5:37 / km
ahr:142 max:159 shoes: Inov8 Parkclaw 260

Tuesday Sep 27, 2022 »

6 AM

Road Cycling 8:20 intensity: (13 @0) + (3:38 @1) + (4:29 @2) 2.84 km (20.4 kph) +39m
ahr:139 max:158 shoes: Specialized Rockhopper Comp Al

Wednesday Sep 21, 2022 »

6 AM

Road Cycling 8:05 intensity: (47 @0) + (1:01 @1) + (5:40 @2) + (37 @3) 2.98 km (22.1 kph) +40m
ahr:144 max:168 shoes: Specialized Rockhopper Comp Al

Tuesday Sep 13, 2022 »

6 AM

Road Cycling 8:22 intensity: (36 @0) + (54 @1) + (6:48 @2) + (4 @3) 2.91 km (20.9 kph) +41m
ahr:145 max:158 shoes: Specialized Rockhopper Comp Al

Monday Sep 12, 2022 »

6 AM

Road Cycling 8:35 intensity: (48 @0) + (4:28 @1) + (3:12 @2) + (7 @3) 2.98 km (20.8 kph) +40m
ahr:138 max:158 shoes: Specialized Rockhopper Comp Al

Tuesday Sep 6, 2022 »

6 AM

Off Road Running 22:18 intensity: (15 @0) + (6:34 @1) + (6:02 @2) + (17 @3) + (8:58 @4) + (12 @5) 3.36 km (6:38 / km) +45m 6:13 / km
ahr:154 max:180 shoes: Brooks Ghost 14 navy

Tuesday Aug 9, 2022 »

8 AM

Road Cycling 8:21 intensity: (58 @0) + (3:14 @1) + (4:00 @2) + (9 @3) 2.95 km (21.2 kph) +40m
ahr:137 max:159 shoes: Specialized Rockhopper Comp Al

Monday Aug 8, 2022 »

6 AM

Road Cycling 8:28 intensity: (29 @0) + (2:09 @1) + (4:36 @2) + (1:14 @3) 3.01 km (21.3 kph) +39m
ahr:144 max:164 shoes: Specialized Rockhopper Comp Al

Monday Aug 1, 2022 »

6 AM

Road Cycling 8:53 intensity: (55 @0) + (3:23 @1) + (4:12 @2) + (23 @3) 2.95 km (19.9 kph) +38m
ahr:138 max:164 shoes: Specialized Rockhopper Comp Al

Friday Jul 29, 2022 »

7 AM

Road Cycling 8:36 intensity: (36 @0) + (3:21 @1) + (4:39 @2) 2.99 km (20.9 kph) +40m
ahr:140 max:157 shoes: Specialized Rockhopper Comp Al

Wednesday Jul 27, 2022 »

6 AM

Off Road Running 19:54 intensity: (1:02 @0) + (14:06 @1) + (4:46 @2) 3.34 km (5:58 / km) +45m 5:35 / km
ahr:134 max:152 shoes: Brooks Ghost 14 navy

Tuesday Jul 26, 2022 »

6 AM

Off Road Running 20:59 intensity: (2:52 @0) + (16:56 @1) + (1:11 @2) 3.37 km (6:13 / km) +45m 5:50 / km
ahr:129 max:153 shoes: Brooks Ghost 14 navy

Thursday Jul 21, 2022 »

7 AM

Road Cycling 9:45 intensity: (3:47 @0) + (2:20 @1) + (3:31 @2) + (7 @3) 3.14 km (19.3 kph) +39m
ahr:127 max:157 shoes: Specialized Rockhopper Comp Al

Wednesday Jul 20, 2022 »

9 AM

Road Cycling 8:32 intensity: (33 @0) + (4:25 @1) + (3:34 @2) 3.13 km (22.0 kph) +41m
ahr:137 max:155 shoes: Specialized Rockhopper Comp Al

Tuesday Jul 19, 2022 »

6 AM

Off Road Running 19:34 intensity: (1:27 @0) + (13:32 @1) + (4:35 @2) 3.29 km (5:57 / km) +45m 5:34 / km
ahr:134 max:157 shoes: Brooks Ghost 14 navy

over the fields with Zina. Early, and a beautiful morning but had to be quick.

Monday Jul 18, 2022 »

6 AM

Road Cycling 9:10 intensity: (8 @0) + (8:07 @1) + (52 @2) + (3 @3) 3.0 km (19.6 kph) +39m
ahr:132 max:145 shoes: Specialized Rockhopper Comp Al

Sunday Jul 17, 2022 »

9 AM

Off Road Running 15:31 intensity: (1:07 @0) + (12:39 @1) + (1:45 @2) 2.38 km (6:32 / km) +38m 6:03 / km
ahr:128 max:146 shoes: Brooks Ghost 14 navy

Friday Jul 15, 2022 »

6 AM

Road Cycling 7:48 intensity: (40 @0) + (7:08 @1) 2.89 km (22.2 kph) +40m
ahr:123 max:134 shoes: Specialized Rockhopper Comp Al

Tuesday Jul 12, 2022 »

6 AM

Road Cycling 8:56 intensity: (10 @0) + (4:04 @1) + (4:42 @2) 3.01 km (20.2 kph) +39m
ahr:139 max:150 shoes: Specialized Rockhopper Comp Al

Monday Jul 11, 2022 »

6 AM

Road Cycling 8:18 intensity: (45 @0) + (4:19 @1) + (3:12 @2) + (2 @3) 2.99 km (21.6 kph) +40m
ahr:135 max:151 shoes: Specialized Rockhopper Comp Al

Tuesday Jul 5, 2022 »

6 AM

Road Running 16:14 intensity: (1:37 @1) + (14:12 @2) + (25 @3) 3.3 km (4:56 / km) +44m 4:37 / km
ahr:149 max:160 shoes: Brooks Ghost 14 navy

Broken night’s sleep which was going to be shorter anyway. Still haven’t fully recovered sleep from the weekend.

Monday Jun 27, 2022 »

7 AM

Off Road Running 18:31 intensity: (43 @0) + (5:13 @1) + (12:11 @2) + (24 @3) 3.31 km (5:36 / km) +26m 5:23 / km
ahr:144 max:162 shoes: Brooks Ghost 14 navy

… with a false start for keys

Monday Jun 20, 2022 »

6 AM

Off Road Running 15:55 intensity: (41 @0) + (12:35 @1) + (2:39 @2) 2.53 km (6:18 / km) +26m 6:00 / km
ahr:131 max:147 shoes: Brooks Ghost 14 navy

Wednesday Jun 15, 2022 »

6 AM

Off Road Running 20:13 intensity: (24 @0) + (8:11 @1) + (11:38 @2) 3.39 km (5:58 / km) +45m 5:35 / km
ahr:139 max:154 shoes: Brooks Ghost 14 navy

over the fields with Zina. Tired after yesterday.

Tuesday Jun 14, 2022 »

6 AM

Off Road Running 19:36 intensity: (33 @0) + (5:00 @1) + (14:03 @2) 3.37 km (5:49 / km) +45m 5:27 / km
ahr:140 max:156 shoes: Brooks Ghost 14 navy

… over the fields with Zina to catch the 7:07. Feels like the cough/cold/chest infection is finally passing.

Monday Jun 13, 2022 »

6 AM

Road Cycling 9:13 intensity: (11 @0) + (1:48 @1) + (7:10 @2) + (4 @3) 2.97 km (19.3 kph) +39m
ahr:145 max:166 shoes: Specialized Rockhopper Comp Al

Felt slow

Thursday May 26, 2022 »

6 AM

Road Cycling 8:10 intensity: (40 @0) + (7:25 @1) + (5 @3) 2.98 km (21.9 kph) +39m
ahr:128 max:139 shoes: Specialized Rockhopper Comp Al

Wednesday May 25, 2022 »

7 AM

Road Cycling 8:13 intensity: (8:10 @0) + (3 @1) 3.01 km (22.0 kph) +40m
ahr:108 max:131 shoes: Specialized Rockhopper Comp Al

Wednesday May 18, 2022 »

6 AM

Off Road Running 20:37 intensity: (13 @0) + (8:35 @1) + (11:39 @2) + (10 @3) 3.37 km (6:07 / km) +45m 5:44 / km
ahr:139 max:163 shoes: Brooks Ghost 13 blue/red

Monday May 16, 2022 »

6 AM

Road Cycling 8:57 intensity: (1:23 @0) + (7:03 @1) + (31 @2) 3.0 km (20.1 kph) +40m
ahr:127 max:151 shoes: Specialized Rockhopper Comp Al

Tuesday May 3, 2022 »

6 AM

Road Cycling 10:11 intensity: (50 @0) + (9:21 @1) 2.97 km (17.5 kph) +41m
ahr:124 max:137 shoes: Specialized Rockhopper Comp Al

Tuesday Apr 19, 2022 »

6 AM

Road Cycling 7:12 intensity: (59 @0) + (6:08 @1) + (5 @2) 2.45 km (20.4 kph) +34m
ahr:126 max:140 shoes: Specialized Rockhopper Comp Al

Wednesday Apr 13, 2022 »

6 AM

Road Cycling 8:52 intensity: (22 @0) + (5:58 @1) + (2:32 @2) 2.97 km (20.1 kph) +38m
ahr:135 max:156 shoes: Specialized Rockhopper Comp Al

So I might be running OK at the moment but cycling involves a completely different set of muscles. Ouch.

Wednesday Apr 6, 2022 »

6 AM

Road Running 12:28 intensity: (18 @0) + (49 @1) + (8:33 @2) + (2:44 @3) + (4 @4) 2.5 km (4:59 / km) +37m 4:38 / km
ahr:151 max:172 shoes: Brooks Ghost 12 black/orange

… for a train that didn’t show

Tuesday Apr 5, 2022 »

6 AM

Off Road Running 16:45 intensity: (16 @0) + (59 @1) + (12:27 @2) + (3:03 @3) 3.36 km (4:59 / km) +45m 4:40 / km
ahr:153 max:165 shoes: Brooks Ghost 12 black/orange

Monday Mar 28, 2022 »

5 AM

Off Road Running 20:04 intensity: (18 @0) + (6:14 @1) + (13:23 @2) + (2 @3) + (2 @4) + (5 @5) 3.41 km (5:53 / km) +45m 5:31 / km
ahr:143 max:181 shoes: Brooks Ghost 12 black/orange

Friday Mar 25, 2022 »

6 AM

Off Road Running 21:48 intensity: (15 @0) + (14:27 @1) + (6:19 @2) + (15 @3) + (17 @4) + (15 @5) 3.37 km (6:28 / km) +45m 6:04 / km
ahr:138 max:186 shoes: Brooks Ghost 11 camo grey

Wednesday Mar 23, 2022 »

6 AM

Off Road Running 13:03 intensity: (21 @0) + (39 @1) + (10:24 @2) + (1:37 @3) + (2 @4) 2.48 km (5:16 / km) +27m 5:00 / km
ahr:150 max:172 shoes: Brooks Ghost 11 camo grey

Saturday Mar 19, 2022 »

9 AM

Off Road Running 32:44 intensity: (15:32 @0) + (1:19 @1) + (6:43 @2) + (9:10 @3) 3.53 km (9:16 / km) +50m 8:39 / km
ahr:134 max:167 shoes: Brooks Ghost 11 camo grey

Bread run

Wednesday Feb 23, 2022 »

6 AM

Off Road Running 14:21 intensity: (24 @0) + (2:16 @1) + (9:55 @2) + (1:46 @3) 2.52 km (5:42 / km) +27m 5:25 / km
ahr:148 max:167 shoes: Brooks Ghost 12 black/orange

Wednesday Feb 16, 2022 »

6 AM

Road Running 13:54 intensity: (4 @1) + (7:24 @2) + (3:25 @3) + (3:01 @4) 2.65 km (5:15 / km) +26m 5:00 / km
ahr:160 max:178 shoes: Brooks Ghost 12 black/orange

Tuesday Feb 1, 2022 »

6 AM

Road Running 19:38 intensity: (19 @0) + (1:28 @1) + (8:52 @2) + (16 @3) + (4:16 @4) + (4:27 @5) 3.39 km (5:48 / km) +45m 5:26 / km
ahr:161 max:189 shoes: Brooks Ghost 12 black/orange

Thursday Dec 9, 2021 »

7 AM

Road Cycling 8:43 intensity: (18 @0) + (2:51 @1) + (5:31 @2) + (3 @3) 3.0 km (20.7 kph) +40m
ahr:142 max:163 shoes: Brooks Ghost 12 black/orange

Tuesday Dec 7, 2021 »

6 AM

Off Road Running 20:06 intensity: (34 @0) + (3:32 @1) + (14:11 @2) + (1:49 @3) 3.42 km (5:53 / km) +56m 5:26 / km
ahr:148 max:169 shoes: Brooks Ghost 12 black/orange

Monday Dec 6, 2021 »

6 AM

Road Cycling 8:38 intensity: (32 @0) + (6:17 @1) + (1:40 @2) + (9 @3) 2.96 km (20.6 kph) +40m
ahr:134 max:158 shoes: Specialized Rockhopper Comp Al

Wednesday Nov 24, 2021 »

6 AM

Off Road Running 18:08 intensity: (5 @0) + (14 @1) + (7:23 @2) + (9:25 @3) + (59 @4) + (2 @5) 3.39 km (5:21 / km) +45m 5:01 / km
ahr:160 max:181 shoes: Brooks Ghost 12 black/orange

Tuesday Nov 23, 2021 »

6 AM

Road Cycling 9:25 intensity: (5 @0) + (3:16 @1) + (5:59 @2) + (5 @3) 3.0 km (19.1 kph) +39m
ahr:142 max:157 shoes: Specialized Rockhopper Comp Al

Monday Nov 22, 2021 »

6 AM

Road Cycling 10:28 intensity: (1:53 @0) + (7:19 @1) + (1:12 @2) + (4 @3) 3.0 km (17.2 kph) +39m
ahr:126 max:149 shoes: Specialized Rockhopper Comp Al

Monday Nov 15, 2021 »

6 AM

Road Cycling 6:17 intensity: (15 @0) + (1:09 @1) + (4:53 @2) 2.08 km (19.9 kph) +33m
ahr:140 max:150 shoes: Specialized Rockhopper Comp Al

Wednesday Nov 10, 2021 »

6 AM

Off Road Running 19:29 intensity: (15 @0) + (4 @1) + (8:42 @2) + (6:28 @3) + (3:12 @4) + (48 @5) 3.33 km (5:51 / km) +45m 5:29 / km
ahr:160 max:195 shoes: Brooks Ghost 12 black/orange

over the fields with Zina

Tuesday Nov 9, 2021 »

7 AM

Road Cycling 10:00 intensity: (2:44 @0) + (6:04 @1) + (1:05 @2) + (7 @3) 2.9 km (17.4 kph) +41m
ahr:126 max:148 shoes: Specialized Rockhopper Comp Al

Monday Nov 8, 2021 »

6 AM

Off Road Running 19:38 intensity: (23 @0) + (3:03 @1) + (14:35 @2) + (1:05 @3) + (32 @4) 3.34 km (5:53 / km) +45m 5:30 / km
ahr:144 max:172 shoes: Brooks Ghost 12 black/orange

over the fields with Zina, who saw a barn owl gliding in front of her on the way back home.

Wednesday Nov 3, 2021 »

6 AM

Off Road Running 19:17 intensity: (21 @0) + (2:47 @1) + (15:40 @2) + (29 @3) 3.32 km (5:48 / km) +46m 5:26 / km
ahr:145 max:169 shoes: Brooks Ghost 12 black/orange

over the fields with Zina

Tuesday Nov 2, 2021 »

6 AM

Road Cycling 8:32 intensity: (27 @0) + (46 @1) + (6:19 @2) + (1:00 @3) 2.99 km (21.0 kph) +40m
ahr:147 max:165 shoes: Specialized Rockhopper Comp Al

Monday Nov 1, 2021 »

6 AM

Road Cycling 10:21 intensity: (4:09 @0) + (5:27 @1) + (45 @2) 5.37 km (31.1 kph) +65m
ahr:125 max:151 shoes: Specialized Rockhopper Comp Al

Tuesday Oct 19, 2021 »

6 AM

Road Cycling 7:47 intensity: (39 @0) + (7:08 @1) 3.0 km (23.1 kph) +37m
ahr:128 max:138 shoes: Specialized Rockhopper Comp Al

Feeling stronger after the CSC Final.

Monday Oct 18, 2021 »

7 AM

Road Cycling 8:38 intensity: (12 @0) + (6:18 @1) + (2:04 @2) + (4 @3) 2.92 km (20.3 kph) +28m
ahr:136 max:146 shoes: Specialized Rockhopper Comp Al

Friday Oct 15, 2021 »

6 AM

Road Running 13:02 intensity: (26 @0) + (11:55 @1) + (41 @2) 2.5 km (5:13 / km) +26m 4:58 / km
ahr:130 max:144 shoes: Brooks Ghost 11 camo grey

Wednesday Oct 13, 2021 »

6 AM

Road Cycling 8:41 intensity: (26 @0) + (3:50 @1) + (4:21 @2) + (4 @3) 2.98 km (20.6 kph) +37m
ahr:138 max:157 shoes: Specialized Rockhopper Comp Al

Tuesday Oct 12, 2021 »

6 AM

Road Cycling 8:02 intensity: (54 @0) + (4:59 @1) + (2:04 @2) + (5 @3) 2.93 km (21.9 kph) +27m
ahr:133 max:157 shoes: Specialized Rockhopper Comp Al

Monday Oct 11, 2021 »

6 AM

Road Cycling 8:10 intensity: (52 @0) + (6:04 @1) + (1:14 @2) 3.0 km (22.0 kph) +38m
ahr:128 max:148 shoes: Specialized Rockhopper Comp Al

Friday Oct 8, 2021 »

6 AM

Off Road Running 14:16 intensity: (14 @0) + (15 @1) + (3:06 @2) + (1:09 @3) + (59 @4) + (8:33 @5) 2.47 km (5:46 / km) +25m 5:29 / km
ahr:173 max:191 shoes: Brooks Ghost 11 camo grey

Carrying my laptop, and possibly a little tired after a dinner last night.

Wednesday Oct 6, 2021 »

6 AM

Off Road Running 20:11 intensity: (23 @0) + (7:10 @1) + (10:47 @2) + (3 @3) + (30 @4) + (1:18 @5) 3.32 km (6:05 / km) +62m 5:34 / km
ahr:144 max:186 shoes: Brooks Ghost 12 black/orange

… over the fields with Zina again

Monday Oct 4, 2021 »

6 AM

Road Cycling 9:16 intensity: (46 @0) + (6:29 @1) + (2:01 @2) 2.94 km (19.0 kph) +38m
ahr:131 max:152 shoes: Specialized Rockhopper Comp Al

In the dark.
With a cold.
And an owl.

Thursday Sep 30, 2021 »

6 AM

Off Road Running 19:33 intensity: (28 @0) + (5:11 @1) + (13:54 @2) 3.35 km (5:50 / km) +44m 5:29 / km
ahr:141 max:156 shoes: Brooks Ghost 12 black/orange

… over the fields with Zina

Wednesday Sep 29, 2021 »

6 AM

Off Road Running 13:24 intensity: (8 @0) + (11 @1) + (11:54 @2) + (51 @3) + (20 @4) 2.51 km (5:20 / km) +27m 5:04 / km
ahr:154 max:179 shoes: Brooks Ghost 12 black/orange

Tuesday Sep 28, 2021 »

6 AM

Road Cycling 8:11 intensity: (37 @0) + (4:13 @1) + (3:17 @2) + (4 @3) 2.99 km (21.9 kph) +38m
ahr:139 max:156 shoes: Specialized Rockhopper Comp Al

Monday Sep 27, 2021 »

6 AM

Off Road Running 13:02 intensity: (6 @1) + (1:12 @2) + (9:31 @3) + (2:13 @4) 2.44 km (5:20 / km) +25m 5:04 / km
ahr:165 max:177 shoes: Brooks Ghost 12 black/orange

Trying running instead, as it’s raining and I don't want to slip on the bike again.

Monday Sep 20, 2021 »

6 AM

Road Cycling 7:53 intensity: (8 @0) + (1:56 @1) + (5:38 @2) + (11 @3) 2.76 km (21.0 kph) +26m
ahr:144 max:159 shoes: Specialized Rockhopper Comp Al

Tuesday Sep 14, 2021 »

6 AM

Road Cycling 8:10 intensity: (1:50 @0) + (6:05 @1) + (15 @2) 3.03 km (22.3 kph) +38m
ahr:124 max:146 shoes: Specialized Rockhopper Comp Al

Monday Sep 13, 2021 »

6 AM

Road Cycling 6:39 intensity: (59 @0) + (3:35 @1) + (1:59 @2) + (6 @3) 2.27 km (20.5 kph) +31m
ahr:132 max:152 shoes: Specialized Rockhopper Comp Al

Tuesday Aug 31, 2021 »

6 AM

Road Cycling 8:01 intensity: (39 @0) + (1:18 @1) + (5:42 @2) + (22 @3) 2.98 km (22.3 kph) +38m
ahr:143 max:163 shoes: Specialized Rockhopper Comp Al

Friday Aug 27, 2021 »

6 AM

Road Cycling 8:13 intensity: (3:42 @0) + (2:09 @1) + (2:20 @2) + (2 @3) 2.97 km (21.7 kph) +38m
ahr:126 max:157 shoes: Specialized Rockhopper Comp Al

To Chorleywood

Monday Aug 23, 2021 »

6 AM

Road Cycling 8:03 intensity: (25 @0) + (2:54 @1) + (4:44 @2) 2.92 km (21.8 kph) +27m
ahr:138 max:158 shoes: Specialized Rockhopper Comp Al

To Chorleywood…

Friday Aug 20, 2021 »

6 AM

Road Cycling 7:57 intensity: (59 @0) + (5:58 @1) + (38 @2) + (9 @3) + (13 @4) 2.98 km (22.5 kph) +36m
ahr:131 max:175 shoes: Specialized Rockhopper Comp Al

To Chorleywood with added road rash

Tuesday Aug 17, 2021 »

6 AM

Road Cycling 7:55 intensity: (3:36 @0) + (36 @1) + (2:58 @2) + (45 @3) 2.96 km (22.4 kph) +37m
ahr:133 max:165 shoes: Specialized Rockhopper Comp Al

Thursday Jul 22, 2021 »

6 AM

Road Cycling 8:28 intensity: (2 @0) + (3:32 @1) + (4:54 @2) 2.94 km (20.8 kph) +29m
ahr:140 max:151 shoes: Specialized Rockhopper Comp Al

To Chorleywood

Monday Jul 12, 2021 »

6 AM

Road Cycling 8:15 intensity: (26 @0) + (2:52 @1) + (4:39 @2) + (14 @3) + (4 @4) 2.94 km (21.4 kph) +38m
ahr:142 max:170 shoes: Specialized Rockhopper Comp Al

Chorleywood station

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