Workouts

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Date Activity Course Type ▲ Distance Duration Pace   10/15/2011 Bike Surrey 3 peaks Long   4:30:00   10/30/2011 Bike Surrey 3 peaks Long 87.4 km 4:20:57 3:00 11/23/2011 Bike turbo Z1 Long   2:00:00   2/12/2012 Bike   Long   1:30:00   2/15/2012 Bike   Long   1:10:00   2/20/2012 Bike turbo Z1 Long   2:00:00   2/26/2012 Bike turbo Z1 Long   2:00:00   2/29/2012 Bike   Long   1:45:00   3/11/2012 Bike turbo Z1 Long   1:00:00   3/21/2012 Bike home byfleet Long 24.8 km 1:05:23 2:39 3/29/2012 Bike turbo Z1 Long   1:05:26   4/1/2012 Bike Surrey Long 88.6 km 4:24:25 3:00 7/4/2012 Bike   Long   1:30:00   9/2/2012 Bike   Long   1:40:00   12/4/2012 Bike   Long   1:46:00   12/17/2012 Bike   Long   1:00:00   4/29/2013 Bike Richmond Long 49.7 km 2:08:18 2:35 5/5/2013 Bike Surrey backroads Long 75.6 km 3:02:00 2:25 5/21/2013 Bike Surrey backroads Long 70.5 km 2:44:01 2:20 6/10/2013 Bike Richmond Long 61.0 km 2:31:55 2:30 1/30/2009 Bike work commute (inc westhall) Tempo 52.7 km 1:50:00 2:06 3/6/2009 Bike work commute (inc westhall) Tempo 52.7 km 2:00:00 2:17 3/9/2009 Bike work commute (inc westhall) Tempo 52.7 km 2:00:00 2:17 3/10/2009 Bike work commute (inc westhall) Tempo 52.7 km 2:00:00 2:17 3/12/2009 Bike work commute (inc westhall) Tempo 52.7 km 2:00:00 2:17 3/17/2009 Bike work commute (inc westhall) Tempo 52.7 km 2:00:00 2:17 3/18/2009 Bike work commute (inc westhall) Tempo 52.7 km 2:00:00 2:17 3/25/2009 Bike work commute (inc westhall) Tempo 52.7 km 2:00:00 2:17 3/27/2009 Bike work commute (inc westhall) Tempo 52.7 km 2:00:00 2:17 3/30/2009 Bike work commute (inc westhall) Tempo 52.7 km 1:50:00 2:06 4/3/2009 Bike work commute (inc westhall) Tempo 52.7 km 2:00:00 2:17 4/9/2009 Bike work commute (inc westhall) Tempo 52.7 km 1:55:00 2:11 4/17/2009 Bike work commute (inc westhall) Tempo 52.7 km 2:00:00 2:17 4/27/2009 Bike work commute (inc westhall) Tempo 52.7 km 2:00:00 2:17 4/29/2009 Bike work commute (inc westhall) Tempo 52.7 km 2:00:00 2:17 8/11/2010 Bike work home commute Tempo 25.0 km 1:10:00 2:48 8/17/2010 Bike to newmalden Tempo 4.0 km 12:00 3:00 5/8/2011 Bike   Tempo 24.0 km 1:00:00 2:30 5/12/2011 Bike Richmond Tempo 32.9 km 1:20:30 2:27 5/16/2011 Bike   Tempo 46.2 km 1:51:32 2:25 6/17/2011 Bike   Tempo 29.5 km 1:10:00 2:23 6/19/2011 Bike   Tempo 109.0 km 4:30:00 2:29 9/8/2011 Bike   Tempo   35:00   9/22/2011 Bike   Tempo   1:00:00   12/19/2012 Bike   Tempo   1:00:00   12/21/2012 Bike   Tempo   49:00   1/21/2013 Bike   Tempo   1:00:00   1/28/2013 Bike Richmond Tempo 38.3 km 1:33:47 2:27 9/25/2011 Bike Half Ironman New Forest Race 90.1 km 3:11:00 2:08 9/23/2012 Bike Half Ironman Weymouth Race 94.0 km 4:36:00 2:57 6/23/2013 Bike IM Nice Race 180.0 km 7:03:00 2:21 5/27/2012 Bike   ME 83.2 km 3:40:00 2:39 7/15/2012 Bike   ME 91.0 km 4:28:00 2:57 11/11/2012 Bike   ME   2:24:00   10/8/2012 Insanity   Default   45:00   10/9/2012 Insanity   Default   45:00   10/12/2012 Insanity   Default   45:00   10/15/2012 Insanity   Default   45:00   10/19/2012 Insanity   Default   45:00   2/6/2009 rowing row estimate 5mins/km Default 4.0 km 20:00 5:00 1/19/2012 rowing DL cheam Z1 Default   40:13   1/23/2012 rowing DL cheam Z1 Default 22.4 km 1:46:07 4:45 1/26/2012 rowing   Default   30:00   11/28/2012 rowing   Default   8:00   12/3/2012 rowing   Default   15:00   12/5/2012 rowing   Default   35:00   12/27/2012 rowing   Default   20:00   2/17/2013 rowing   Default   30:00   4/26/2013 rowing   Default 20.0 km 1:32:00 4:36 5/8/2013 rowing   Default 10.0 km 45:00 4:30 5/23/2013 rowing   Default   30:00   6/7/2013 rowing   Default 14.0 km 1:00:00 4:18 7/5/2013 rowing   Default   30:00   2/9/2009 Run new malden return Easy 10.0 km 50:00 5:00 2/18/2009 Run   Easy 6.0 km 35:00 5:50 3/22/2009 Run Random Non-Such park Easy 6.6 km 39:18 5:59 3/24/2009 Run Random Non-Such park Easy 6.0 km 35:04 5:54 4/6/2009 Run treadmill Easy 6.4 km 38:46 6:02 3/4/2010 Run track Easy 3.4 km 30:00 8:50 9/1/2010 Run Random Non-Such park Easy 3.0 km 25:00 8:20 9/7/2010 Run Random Non-Such park Easy 3.0 km 25:00 8:20 9/15/2010 Run Random Non-Such park Easy 4.0 km 25:00 6:15 10/9/2010 Run to newmalden Easy 5.0 km     10/16/2010 Run Random Non-Such park Easy 8.5 km 50:00 5:53 1/19/2011 Run treadmill Easy 1.7 km 10:00 5:56 1/23/2011 Run treadmill Easy 3.4 km 20:00 5:57 1/25/2011 Run treadmill Easy 3.4 km 20:00 5:57 1/27/2011 Run treadmill Easy 3.4 km 20:00 5:57 2/2/2011 Run treadmill Easy 3.4 km 20:00 5:57 2/13/2011 Run treadmill Easy 4.2 km 25:00 5:58 2/17/2011 Run treadmill Easy 4.2 km 25:00 5:57 2/23/2011 Run treadmill Easy 5.1 km 30:00 5:53 2/28/2011 Run treadmill Easy 6.8 km 40:00 5:53 3/9/2011 Run treadmill Easy 1.8 km 10:00 5:34 12/6/2011 Run DL treadmill Easy   2:00:00   12/28/2011 Run Random Non-Such park Easy   2:11:00   1/26/2012 Run DL cheam Z1 Easy   1:15:00   2/9/2012 Run Random Non-Such park Easy   1:20:00   3/4/2012 Run DL treadmill Easy   30:00   4/8/2012 Run Random Non-Such park Easy   1:07:37