Workouts

---

Date Activity Course ▲ Type Distance Duration Pace   2/23/2013 Bike   Easy 24.3 km 48:48 2:01 2/28/2013 Swim   Endurance   30:00   2/28/2013 Sauna   Default   20:00   3/3/2013 Swim   Endurance   25:00   3/21/2013 Swim   FreeStyle   35:00   4/4/2013 Swim   FreeStyle   35:00   4/9/2013 Swim   FreeStyle   35:00   4/13/2013 Run   Easy 5.8 km 55:00 9:29 4/13/2013 Run   Easy 5.8 km 37:47 6:31 4/16/2013 Swim   FreeStyle   30:00   4/23/2013 Run   Easy 4.5 km 30:03 6:41 4/23/2013 walk   Default   1:00:00   4/25/2013 walk   Default 4.7 km 55:09 11:45 4/25/2013 Run   barefoot   6:00   4/26/2013 rowing   Default 20.0 km 1:32:00 4:36 4/28/2013 walk   Default 8.7 km 1:49:24 12:35 5/2/2013 walk   Default   1:00:00   5/3/2013 Run   barefoot   12:00   5/5/2013 Run   barefoot   5:11   5/5/2013 Run   Brick 2.4 km 14:18 5:58 5/6/2013 Run   Easy 7.8 km 46:34 5:59 5/7/2013 walk   Default 5.2 km 1:05:29 12:36 5/7/2013 Swim   FreeStyle   30:00   5/8/2013 Run   Easy 4.6 km 30:00 6:32 5/8/2013 rowing   Default 10.0 km 45:00 4:30 5/9/2013 Swim   Mixed   30:00   5/12/2013 Bike   Interval 57.4 km 2:35:42 2:43 5/14/2013 Swim   Endurance   45:00   5/21/2013 Swim   Endurance   30:00   5/22/2013 Run   Interval 7.7 km 42:38 5:33 5/23/2013 rowing   Default   30:00   5/26/2013 Swim   FreeStyle   15:00   5/28/2013 Swim   Endurance   40:00   5/30/2013 Swim   Mixed   33:00   6/7/2013 rowing   Default 14.0 km 1:00:00 4:18 6/11/2013 Swim   Endurance   20:00   6/13/2013 Swim   FreeStyle   20:00   6/18/2013 yoga   Default   40:00   6/18/2013 Run   Easy 5.8 km 33:04 5:43 6/21/2013 Run   Easy 5.3 km 34:29 6:31 7/2/2013 yoga   Default   15:00   7/5/2013 rowing   Default   30:00   7/20/2013 Run   barefoot 2.5 km 15:52 6:21 7/22/2013 Run   barefoot 3.3 km 20:00 6:04 7/25/2013 Run   barefoot 3.7 km 23:00 6:13 8/1/2013 Run   barefoot 5.8 km 35:57 6:12 8/28/2011 Run Beach Tempo 7.1 km 47:00 6:38 8/31/2011 Run Beach Tempo 10.2 km 1:02:31 6:08 5/1/2012 Swim cheam leisure FreeStyle   30:00   12/23/2012 Run cheam leisure Long 17.5 km 1:45:00 6:00 1/4/2011 Swim DL cheam FreeStyle 850.0 m 27:00 31:46 1/10/2011 Swim DL cheam FreeStyle 1850.0 m 55:00 29:44 1/12/2011 Swim DL cheam FreeStyle 1250.0 m 32:00 25:36 1/23/2011 Swim DL cheam FreeStyle   20:00   1/25/2011 Swim DL cheam FreeStyle 800.0 m 15:00 18:45 1/27/2011 Swim DL cheam FreeStyle 1350.0 m 45:00 33:20 2/1/2011 Swim DL cheam FreeStyle 1350.0 m 45:00 33:20 2/13/2011 Swim DL cheam FreeStyle 600.0 m 25:00 41:40 2/17/2011 Swim DL cheam FreeStyle 800.0 m 20:00 25:00 2/21/2011 Swim DL cheam FreeStyle 2100.0 m 1:05:00 30:58 3/1/2011 Swim DL cheam FreeStyle 2250.0 m 1:05:00 28:54 3/12/2011 Swim DL cheam FreeStyle 1660.0 m 20:00 12:03 3/12/2011 Swim DL cheam FreeStyle 800.0 m 20:00 25:00 8/13/2011 Swim DL cheam FreeStyle   40:00   8/17/2011 Swim DL cheam FreeStyle   40:00   8/20/2011 Swim DL cheam FreeStyle   1:00:00   11/17/2011 Swim DL cheam FreeStyle   1:20:00   12/8/2011 Swim DL cheam FreeStyle   1:25:00   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 Run DL cheam Z1 Easy   1:15:00   2/13/2012 Run DL cheam Z1 Long 15.8 km 2:00:00 7:36 3/8/2012 Run DL cheam Z1 Long 10.4 km 1:12:00 6:56 3/12/2012 Run DL cheam Z1 Long 13.2 km 1:30:00 6:50 12/6/2011 Run DL treadmill Easy   2:00:00   3/4/2012 Run DL treadmill Easy   30:00   1/28/2009 Run Esher home Tempo 12.5 km 1:06:51 5:22 2/11/2009 Run Esher home Tempo 12.5 km 1:05:00 5:14 7/16/2011 Bike Esher loop Interval   1:40:00   8/5/2012 Run Framfield home Tempo   55:00   2/2/2011 Bike Gym bike Easy 16.0 km 30:00 1:53 2/12/2011 Bike Gym bike Easy 21.4 km 40:00 1:53 2/15/2011 Bike Gym bike Easy 21.4 km 40:00 1:53 3/3/2011 Bike Gym bike Easy 32.0 km 1:00:00 1:53 3/9/2011 Bike Gym bike Easy 32.0 km 1:00:00 1:53 3/4/2012 Bike Gym bike Easy   2:00:00   9/25/2011 Run Half Ironman New Forest Race 21.1 km 2:23:19 6:48 9/25/2011 Swim Half Ironman New Forest Race 1.9 km 39:50 20:58 9/25/2011 Bike Half Ironman New Forest Race 90.1 km 3:11:00 2:08 9/23/2012 Swim Half Ironman Weymouth Race 2.0 km 44:10 22:05 9/23/2012 Bike Half Ironman Weymouth Race 94.0 km 4:36:00 2:57 5/1/2013 Run Havering woods Easy 9.2 km 55:00 5:59 9/4/2011 triathlon Henley Sprint Race   1:07:07   6/9/2013 Swim Heron Lake Openwater 2.0 km 45:00 22:30 3/21/2012 Bike home byfleet Long 24.8 km 1:05:23 2:39 6/23/2013 Swim IM Nice Race 3.8 km 1:26:14 22:42 6/23/2013 Bike IM Nice Race 180.0 km 7:03:00 2:21 6/23/2013 Run Ironman Nice Race 42.0 km 4:49:21 6:54 8/25/2010 Swim New Malden FreeStyle 1300.0 m 43:00 33:05 9/18/2010 Swim New Malden FreeStyle 1.5 km 50:00 33:20