Thomas Mumford Start your hard thing

Training log

The 2026 block, from Strava. It starts with the day that mattered most. No maps, no locations.

26.27 mi
in Calella

Oct 3, a storm cancelled the Barcelona race. On Oct 4 I ran 26.27 miles anyway. This is my heart rate the whole way: 4 h 9 min moving, 162 bpm average.

120140160180Halfway9:23/mi at 165 bpm, then 10:55/mi at 159 bpm184 bpm peak, mile 3.6The kick157 to 183 bpm in the last mile
Heart rate by distance, Oct 4 run in Calella, 60-second rolling average. First half: 9:23 per mile at 165 bpm average. Second half: 10:55 per mile at 159 bpm. Highest reading 184 bpm at mile 3.6; in the final mile heart rate climbed from 157 to 183 bpm.

By the numbers, Apr 20 to Oct 18

1,652 miles.
226 sessions. One cancelled race.

Cumulative distance

11.8 full-distance triathlons, by distance.

1,652 miles of swimming, riding and running since Apr 20. A full-distance triathlon is a 2.4-mile swim, 112-mile ride and 26.2-mile run; the dashed lines mark every two.

  • Swim 36 mi
  • Run 361 mi
  • Ride 1,255 mi
2×4×6×8×10×12×

Bike efficiency

+23% faster at the same heart rate.

Outdoor rides over 10 miles: average speed per 100 beats per minute, monthly median. June: 11.27 mph. October: 13.9 mph.

Small sample: 29 rides in total, 8, 5, 12, 4 per month. Wind, hills and route change the number, so read it as a trend, not a lab test. No qualifying rides in May or July.

11.27 n=813.07 n=513.67 n=1213.9 n=4
  • 34,065 ftclimbed, or 1.17 Everests
  • 17 dayslongest streak in a row, Apr 20 to May 6
  • 97%of sessions tracked with heart rate
Weekly loadStrava Relative Effort, a heart-rate-based score. 13,942 points total; the peak week was Aug 17.
Show weekly load as a table
Relative Effort by week
Week ofRelative Effort
Apr 20828
Apr 27568
May 4404
May 11318
May 18898
May 25531
Jun 1669
Jun 8664
Jun 15633
Jun 22690
Jun 29305
Jul 6253
Jul 13314
Jul 20191
Jul 27357
Aug 3159
Aug 10866
Aug 17996
Aug 24411
Aug 31772
Sep 7897
Sep 14466
Sep 21307
Sep 28562
Oct 5283
Oct 12600

From Strava, computed when the site is built. No maps or locations. How sessions are counted: every swim, ride, run and strength activity on Strava dated Apr 20, 2026 or later, when the training block began, excluding entries under 2 minutes (watch tests). This one count is used everywhere on the site.

The last 31 days

  • Swim
  • Bike
  • Run
  • Strength

Oct 4: Barcelona cancelled. I ran 26.27 mi in Calella anyway.

  • 310.9 mibike
  • 59 mirun
  • 6,263 ydswim
  • 29.3 hmoving time
Show this chart as a table
Minutes per day by sport, Sep 18 to Oct 18
DateSwimBikeRunStrengthTotal
Sep 18–93––93
Sep 19–195––195
Sep 20––59–59
Sep 2122–––22
Sep 22–––––
Sep 23–55––55
Sep 24–47––47
Sep 25––16–16
Sep 26–10333–136
Sep 2733–––33
Sep 28–––––
Sep 29–––––
Sep 30–––––
Oct 1–––––
Oct 2–43––43
Oct 312–––12
Oct 4 (Barcelona cancelled)––249–249
Oct 5–––––
Oct 6–––––
Oct 7–––––
Oct 8–––––
Oct 941–––41
Oct 10–183––183
Oct 11––54–54
Oct 1219–––19
Oct 13–46––46
Oct 14––84–84
Oct 15–86––86
Oct 1618––6078
Oct 17–19415–209
Oct 18–––––

21 of 31 days have a session. Days are counted in Eastern time. From Strava, synced hourly. Activities under 2 minutes (11, such as watch tests) are left out.

Milestones

  1. Apr 20

    Training block begins

    The full-distance triathlon block starts. Earlier Strava activity isn’t counted in the block totals.

  2. May 6

    17-day streak

    Trained every day for the first 17 days.

  3. Aug 15

    Longest ride: 112.39 mi

    The full bike distance, done in training.

  4. Aug 20

    Longest swim: 4,284 yd

    Logged as “First 2.4 miles straight.”

  5. Oct 3

    Race cancelled

    A severe storm warning cancels the Barcelona race the day before.

  6. Oct 4

    Longest run: 26.27 mi

    Calella, on what would have been race day.

Training block since Apr 20

  • 226sessions (see how they’re counted above)
  • 216 htraining time
  • 133 of 182days with training
Swim, bike, run and strength hours per week, from the week of Apr 20, when training began in late April. Same data in the table below.
Show weekly hours as a table
Swim, bike, run and strength hours and training days per week
Week ofHoursTraining days
Apr 2011.27 of 7
Apr 278.77 of 7
May 496 of 7
May 114.84 of 7
May 1810.16 of 7
May 259.86 of 7
Jun 17.86 of 7
Jun 810.47 of 7
Jun 159.74 of 7
Jun 22146 of 7
Jun 295.23 of 7
Jul 64.84 of 7
Jul 131.92 of 7
Jul 202.71 of 7
Jul 2785 of 7
Aug 32.74 of 7
Aug 1016.37 of 7
Aug 17146 of 7
Aug 245.96 of 7
Aug 3113.47 of 7
Sep 7145 of 7
Sep 148.46 of 7
Sep 215.26 of 7
Sep 285.13 of 7
Oct 54.63 of 7
Oct 128.76 of 7

Recent sessions

Latest 10 sessions, newest first
DateSportSessionDistanceTimeAvg HRAvg power
Oct 17Ride Lunch Ride 63.31 mi3h 14m140174 W
Oct 17Run Afternoon Run 1.53 mi15m139313 W
Oct 16Strength Morning Weight Training –1h 00m108–
Oct 16Swim Afternoon Swim 1,000 yd18m124–
Oct 15Ride Afternoon Ride 30.01 mi1h 26m145193 W
Oct 14Run Afternoon Run 10.25 mi1h 24m156373 W
Oct 13Ride Afternoon Ride 15.8 mi46m150199 W
Oct 12Swim Evening Swim 1,125 yd19m135–
Oct 11Run Afternoon Run 7.55 mi54m171416 W
Oct 10Ride Evening Ride 53.68 mi3h 03m133163 W
Show 30 earlier sessions
DateSportSessionDistanceTimeAvg HRAvg power
Oct 9Swim Night Swim 2,100 yd41m118–
Oct 4Run Afternoon Run 26.27 mi4h 09m162309 W
Oct 3Swim Morning Swim 508 yd12m99–
Oct 2Ride Lunch Ride 12.58 mi43m139147 W
Sep 27Swim Warmup 430 yd8m152–
Sep 27Swim Punch training 🥊 1,006 yd22m129–
Sep 27Swim Cooldown swim 94 yd3m145–
Sep 26Ride Call us the Green Reapers 32.38 mi1h 43m138163 W
Sep 26Run Race pace check 4.1 mi33m159373 W
Sep 25Run Afternoon Run 2.26 mi16m159413 W
Sep 24Ride Evening Ride 12.82 mi47m122124 W
Sep 23Ride Evening Ride –55m137–
Sep 21Swim Afternoon Swim –distance hidden (watch error)22m124–
Sep 20Run Start of taper week shock the body 7.01 mi59m161348 W
Sep 19Ride Morning Ride 60.47 mi3h 15m139149 W
Sep 18Ride Morning Ride 29.84 mi1h 33m130160 W
Sep 17Swim Evening Swim - 18 days from race day 950 yd18m121–
Sep 16Ride Afternoon Ripper 21.55 mi1h 00m158197 W
Sep 16Ride Afternoon Ride 5.92 mi21m142119 W
Sep 15Ride Morning Ride 14.83 mi56m115115 W
Sep 13Run Evening Run 18.07 mi2h 55m153305 W
Sep 12Ride Full IM sim ✅ 112mi PR by 1.5 hours 112.15 mi5h 46m139158 W
Sep 12Run Full IM sim day complete ✅ 6.33 mi1h 01m154306 W
Sep 11Swim Morning race Swim - 23 days to IM Barcelona 4,200 yd1h 21m138–
Sep 10Ride Morning Ride 31.57 mi1h 36m137166 W
Sep 9Swim Afternoon Swim 975 yd19m138–
Sep 9Ride Battle of the bugs 🦟 19.07 mi1h 03m131139 W
Sep 6Run Lunch Run 12.01 mi1h 57m139305 W
Sep 5Ride Century Morning Ride 🔥 🔥 🔥 101.18 mi5h 20m139174 W
Sep 5Run Brick from hell 🧱 3 mi30m158308 W