MartinH - MH Health & Fitness

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I started running properly back in December 2004 after my late wife, Laura, was killed. Since then I have ran 3 London Marathons, as well as a couple of Half Marathons, for a local Leicester charity, Wishes 4 Kids, and I am running it again in 2011. I joined Wigston Phoenix running club in July 2010 and that has helped me improve my speed and enjoyed running races shorter than marathon distance. My goal for 2011 is to break all of the PBs I have set in 2010. If you want to know more about Wishes 4 Kids then please visit their website at www.wishes4kids.co.uk justgiving.com Show More...

About Me

I started running properly back in December 2004 after my late wife, Laura, was killed. Since then I have ran 3 London Marathons, as well as a couple of Half Marathons, for a local Leicester charity, Wishes 4 Kids, and I am running it again in 2011.

I joined Wigston Phoenix running club in July 2010 and that has helped me improve my speed and enjoyed running races shorter than marathon distance.

My goal for 2011 is to break all of the PBs I have set in 2010.

If you want to know more about Wishes 4 Kids then please visit their website at www.wishes4kids.co.uk

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Recent Blogs
Looking for a Charity?	Feb 2008

My parkrun
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Recent Training
18th Apr	Ice Bath	0mi	5:00
18th Apr	General	5.1mi	34:30
17th Apr	General	5.2mi	39:08
16th Apr	Ice Bath	0mi	5:00
16th Apr	General	5.2mi	39:31

12 Month Benchmarks	Run	Bike
Mile	5:16	2:28
5k	18:32	8:23
5mi	30:35	14:09
10k	38:07	17:59
10mi	1:01:50	29:32
Half	1:21:09	39:59
20mi	2:04:43	1:07:06
Mara	4:01:44	0

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Best Times
Best WAVA

Dist	Races	2003	2005	2008	2009	2010	2011	2012	2013	2014	2018	PB	WB
1mi	1							5:24 72.67				5:24 5:24/mi	72.67
5km	4					17:51 74.17	17:34 75.37					17:34 5:39/mi	75.37
5mi	5					30:57 69.12	28:37 75.16			27:41 79.35		27:41 5:32/mi	79.35
6mi	2						35:59 72.07		35:23 74.20			35:23 5:54/mi	74.20
10km	3						38:30 69.81		36:21 74.83			36:21 5:51/mi	74.83
7mi	2						43:17 70.45			41:38 74.64		41:38 5:57/mi	74.64
8mi	1									49:14 72.66		49:14 6:09/mi	72.66
10mi	2					1:03:11 69.97	1:00:30 73.39					1:00:30 6:03/mi	73.39
13.1mi	4		1:27:23 66.35		1:30:52 64.15	1:22:57 70.52		1:19:08 74.61				1:19:08 6:02/mi	74.61
20mi	4					2:24:09 63.81	2:19:09 66.38		2:16:33 68.39	2:12:41 70.86		2:12:41 6:38/mi	70.86
26.2mi	9	3:46:00 53.79		3:27:14 58.83	3:14:34 62.82	3:04:27 66.49	2:58:37 68.95	2:49:44 72.93	2:59:51 69.24	2:44:50 76.06	2:45:07 78.41	2:44:50 6:17/mi	78.41

2018		Result	WAVA	Distance
22 Apr	London Marathon SB	2:45:07	78.41	26.2mi
2014		Result	WAVA	Distance
6 Aug	Huncote 5		0.00	5mi
20 Jul	Hermitage 10k		0.00	10km
8 Jul	Watermead Challenge PB	27:41	79.35	5mi
2 Jul	Hungarton 7 PB	41:38	74.64	7mi
18 May	West End 8 PB	49:14	72.66	8mi
13 Apr	London Marathon PB	2:44:50	76.06	26.2mi
9 Mar	Ashby 20 PB	2:12:41	70.86	20mi
2013		Result	WAVA	Distance
30 Jun	Prestwold 10K PB	36:21	74.83	10km
2 Jun	Swithland 6 PB	35:23	74.20	6mi
12 May	Leicester 10k	36:28	74.60	10km
21 Apr	London Marathon SB	2:59:51	69.24	26.2mi
17 Mar	Ashby 20 SB	2:16:33	68.39	20mi
2012		Result	WAVA	Distance
14 Oct	Leicester Half Marathon PB	1:19:08	74.61	13.1mi
7 Sep	Manor Mile - Wigston Phoenix club event PB	5:24	72.67	1mi
22 Apr	London Marathon SB	2:49:44	72.93	26.2mi
2011		Result	WAVA	Distance
3 Dec	Braunstone Parkrun Leicester	20:20	65.58	5km
4 Sep	John Fraser 10 PB	1:00:30	73.39	10mi
3 Aug	Huncote Joy Cann 5	29:19	73.36	5mi
13 Jul	Watermead Challenge SB	28:37	75.16	5mi
6 Jul	Hungarton 7 SB	43:17	70.45	7mi
29 Jun	Sphinx AC Summer Five	29:13	73.61	5mi
18 Jun	The Glooston 10k SB	38:30	69.81	10km
18 Jun	Braunstone Parkrun Leicester	17:35	75.29	5km
12 Jun	Swithland 6 SB	35:59	72.07	6mi
30 Apr	Braunstone Parkrun Leicester PB	17:34	75.37	5km
17 Apr	London Marathon SB	2:58:37	68.95	26.2mi
13 Mar	Ashby 20 SB	2:19:09	66.38	20mi
2010		Result	WAVA	Distance
30 Oct	Braunstone Parkrun Leicester SB	17:51	74.17	5km
10 Oct	Leicester Half Marathon SB	1:22:57	70.52	13.1mi
5 Sep	John Fraser 10 SB	1:03:11	69.97	10mi
4 Aug	Huncote 5 SB	30:57	69.12	5mi
25 Apr	London Marathon SB	3:04:27	66.49	26.2mi
21 Mar	Ashby 20 SB	2:24:09	63.81	20mi
2009		Result	WAVA	Distance
26 Apr	London Marathon SB	3:14:34	62.82	26.2mi
15 Mar	Silverstone Half Marathon SB	1:30:52	64.15	13.1mi
2008		Result	WAVA	Distance
13 Apr	London Marathon SB	3:27:14	58.83	26.2mi
2005		Result	WAVA	Distance
24 Apr	Shakespeare Half Marathon SB	1:27:23	66.35	13.1mi
2003		Result	WAVA	Distance
13 Apr	London Marathon SB	3:46:00	53.79	26.2mi

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	8	11	0	0	0	0	0	0	0	0	0	0	19
2024	232	297	203	132	0	0	0	0	0	0	0	0	864
2024	0	0	11	0	0	0	0	0	0	0	0	0	11
2023	4	18	14	10	23	10	17	25	11	3	9	2	147
2023	293	243	307	208	178	237	233	115	233	171	192	269	2678
2023	0	0	0	0	0	0	0	62	0	0	0	0	62
2022	15	3	10	13	7	13	18	23	17	27	4	2	154
2022	286	272	264	120	234	123	222	304	225	173	205	236	2664
2021	5	4	4	31	21	23	47	11	7	23	17	10	203
2021	276	262	312	180	253	179	150	286	224	189	237	262	2810
2021	0	0	0	0	0	0	0	0	29	0	0	0	29
2020	0	3	0	0	5	3	26	5	35	13	0	0	89
2020	287	306	288	276	306	346	309	354	280	299	309	307	3666
2019	6	0	0	0	0	12	19	10	4	1	9	0	62
2019	278	275	326	226	206	270	176	214	172	121	176	178	2618
2018	2	3	0	2	1	11	1	7	0	3	0	3	35
2018	314	260	369	191	186	202	175	161	99	100	164	191	2411
2018	0	0	0	0	0	14	0	0	0	0	0	0	14
2017	19	26	8	3	1	0	11	15	0	0	3	0	85
2017	355	263	204	171	230	359	291	368	248	172	168	200	3029
2017	0	0	59	102	140	0	0	0	10	0	0	0	311
2016	7	35	0	6	12	31	29	43	29	6	26	21	244
2016	270	285	311	176	143	145	193	187	208	285	196	204	2602
2016	0	0	0	0	0	18	0	0	0	47	0	37	102
2015	6	10	3	13	41	57	0	0	11	5	8	4	157
2015	224	234	297	177	89	171	200	189	186	180	139	235	2321
2015	0	0	0	0	0	0	52	0	0	0	0	0	52
2014	0	0	0	0	0	0	20	3	9	10	6	3	51
2014	234	226	255	79	127	146	116	41	33	130	99	176	1663
2014	0	0	0	0	59	0	0	17	0	0	0	0	75
2013	0	0	0	0	0	0	4	3	0	0	0	0	7
2013	151	169	213	111	84	154	22	5	45	65	144	213	1375
2013	0	0	0	0	0	0	101	424	342	129	0	0	996
2012	0	0	0	0	0	7	0	0	0	0	0	0	7
2012	214	192	225	133	34	18	108	115	170	103	106	114	1533
2011	213	203	192	84	45	101	136	130	101	136	35	146	1522
2011	0	0	0	45	0	21	0	0	0	0	0	0	66
2010	61	103	156	107	26	18	76	89	91	67	136	158	1090
2010	0	0	0	0	0	0	11	8	0	0	0	0	19
2009	76	78	162	116	25	39	50	116	29	0	42	19	751
2009	0	0	0	0	0	0	32	23	146	135	41	0	376
2008	72	46	108	54	17	34	19	0	0	2	0	4	356
2008	59	6	12	5	2	7	4	0	0	0	0	0	94
2007	0	0	0	0	0	0	0	0	0	30	16	18	65
2007	0	0	0	0	0	0	0	0	0	6	11	82	98

Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29
-	10mi, 1:14:51 Run - Easy Easy Effort Run Slept for over 11 hours. Windy weather. First continuous and longest run for over two weeks. Kept effort easy throughout. Legs a bit tired towards the end but probably more due to effects of travelling than lack of fitness. 1) 1mi - 7:22(7:22/mi) 126/133bpm [928b/mi] 105cal 2) 1mi - 7:23(7:23/mi) 133/140bpm [983b/mi] 113cal 3) 1mi - 7:18(7:18/mi) 131/136bpm [956b/mi] 109cal 4) 1mi - 7:25(7:25/mi) 134/141bpm [994b/mi] 115cal 5) 1mi - 7:25(7:25/mi) 131/137bpm [971b/mi] 109cal 6) 1mi - 7:38(7:38/mi) 130/136bpm [991b/mi] 108cal 7) 1mi - 7:23(7:23/mi) 130/137bpm [959b/mi] 105cal 8) 1mi - 7:34(7:34/mi) 132/138bpm [999b/mi] 110cal 9) 1mi - 7:43(7:43/mi) 133/139bpm [1027b/mi] 111cal 10) 1mi - 7:34(7:34/mi) 133/139bpm [1007b/mi] 109cal 11) 0.01mi - 7(7:57/mi) 128/128bpm [1017b/mi] 2cal Add a comment	10.1mi, 1:13:42 Run - Easy Easy Effort Run Ankles are a little swollen after travelling which made achilles uncomfortable for the first few minutes. Raining and breezy. Kept effort easy due ankles, but did allow effort to rise a little on hills, but still upper end of easy at highest. Legs felt ok throughout. Breathing and HR in a decent place given how much I have eaten and drank over the past two weeks. 1) 1mi - 7:17(7:18/mi) 124/136bpm [904b/mi] 105cal 2) 1mi - 7:04(7:04/mi) 131/139bpm [925b/mi] 109cal 3) 1mi - 7:22(7:22/mi) 135/143bpm [994b/mi] 112cal 4) 1mi - 7:13(7:13/mi) 135/140bpm [975b/mi] 110cal 5) 1mi - 7:05(7:05/mi) 133/139bpm [943b/mi] 106cal 6) 1mi - 7:04(7:04/mi) 131/143bpm [926b/mi] 104cal 7) 1mi - 7:18(7:18/mi) 135/139bpm [985b/mi] 108cal 8) 1mi - 7:23(7:23/mi) 134/141bpm [989b/mi] 108cal 9) 1mi - 7:32(7:32/mi) 135/141bpm [1018b/mi] 114cal 10) 1mi - 7:41(7:41/mi) 135/140bpm [1037b/mi] 111cal 11) 0.1mi - 42(7:22/mi) 128/131bpm [944b/mi] 9cal Add a comment	6.1mi, 40:57 Run - Marathon Pace Marathon Pace Run - (1m easy, 4m at 6.30 pace, 1m easy) Double marathon pace day!! Legs felt fine after running the same session but longer this morning. Aim was 6.30 pace for the middle miles. Pacing wasn’t great as this route started with a downhill, then sharp uphill on Brabazon Road. Mile 2 was mainly downhill on Foxhunter Drive and on to the ring road. Pace was far too fast but effort and HR was similar to this morning. Mile 3 started downhill and then flattened as I got towards Welford Road. Again too fast but felt same effort as this morning. Mile 4 was harder effort but didn’t want to drop the pace too much from the previous miles. It was all uphill and effort and HR was more like tempo than marathon. Happy with paces compared to effort and HR in relation to this morning. Ave pace for faster miles was 6.23.75 (10 seconds quicker than this morning). 1) 1mi - 6:58(6:58/mi) 131/142bpm [913b/mi] 105cal 2) 1mi - 6:30(6:30/mi) 151/161bpm [983b/mi] 109cal 3) 1mi - 6:19(6:19/mi) 150/156bpm [948b/mi] 106cal 4) 1mi - 6:22(6:22/mi) 151/156bpm [961b/mi] 106cal 5) 1mi - 6:24(6:24/mi) 156/161bpm [998b/mi] 112cal 6) 1mi - 7:27(7:27/mi) 144/158bpm [1074b/mi] 115cal 7) 0.13mi - 56(7:25/mi) 134/138bpm [994b/mi] 13cal Add a comment 0mi, 3:00 Cross - Ice Bath 8c - 4 mins Add a comment 10mi, 1:08:42 Run - Marathon Pace Marathon Pace Run (2m easy, 6m at 6.35 pace, 2m easy) Ankles less swollen this morning. Slept well but still feeling tired. Aim was to run between 6.30-6.40 pace (averaging 6.35 pace) and hoping that it would feel like a sustainable marathon effort/pace. First mile was easy to hit and too fast. The next two were more consistent but felt a little tougher whenever going uphill. Mile 4 was affected by a GPS drop out around the edge of Victoria Park which meant pace dropped from 6.33 to 6.50 and couldn't pull it back without sprinting, which was not the point of the run. The final two MP miles were fairly comfortable, apart from a couple of uphill sections. Average pace was 6.33.5, which I am pleased with given it's been more than three weeks since I ran at pace. It felt a little harder than MP should 4 weeks from race day, but I am comfortable with it given holiday, etc. 1) 1mi - 7:10(7:10/mi) 131/138bpm [938b/mi] 107cal 2) 1mi - 7:07(7:07/mi) 140/147bpm [997b/mi] 115cal 3) 1mi - 6:28(6:28/mi) 146/151bpm [944b/mi] 106cal 4) 1mi - 6:34(6:34/mi) 149/154bpm [980b/mi] 108cal 5) 1mi - 6:31(6:31/mi) 151/154bpm [983b/mi] 109cal 6) 1mi - 6:43(6:43/mi) 152/158bpm [1022b/mi] 112cal 7) 1mi - 6:29(6:29/mi) 152/156bpm [985b/mi] 109cal 8) 1mi - 6:36(6:36/mi) 151/155bpm [997b/mi] 109cal 9) 1mi - 7:19(7:19/mi) 149/154bpm [1091b/mi] 118cal 10) 1mi - 7:30(7:30/mi) 141/147bpm [1057b/mi] 110cal 11) 0.03mi - 13(7:44/mi) 138/139bpm [1067b/mi] 3cal Add a comment	0mi, 4:00 Cross - Ice Bath 9c - 4 mins Add a comment 8.1mi, 1:00:48 Run - Easy Easy Effort Run Didn't sleep great. Still jet lagged. Legs tired from yesterday's double marathon pace runs. Kept effort easy throughout. Legs tired throughout but nothing unusual. Headwind in second half. 1) 1mi - 7:16(7:16/mi) 130/136bpm [946b/mi] 107cal 2) 1mi - 7:25(7:25/mi) 135/144bpm [1001b/mi] 115cal 3) 1mi - 7:16(7:16/mi) 132/139bpm [960b/mi] 109cal 4) 1mi - 7:26(7:26/mi) 134/141bpm [997b/mi] 111cal 5) 1mi - 7:25(7:25/mi) 135/140bpm [1002b/mi] 112cal 6) 1mi - 7:42(7:42/mi) 133/140bpm [1023b/mi] 106cal 7) 1mi - 7:39(7:39/mi) 135/141bpm [1032b/mi] 111cal 8) 1mi - 7:46(7:46/mi) 137/143bpm [1065b/mi] 115cal 9) 0.12mi - 53(7:34/mi) 133/137bpm [1006b/mi] 12cal Add a comment	10.1mi, 1:15:35 Run - Easy Easy Effort Run Tired in general and legs, especially achilles, feet and quads tired after increasing running in the last 5 days. Kept effort easy. There was a strong blustery wind in places and some bits felt a bit of a slog physically. Legs didn't get any worse throughout and probably actually loosened off a bit. Rest day tomorrow after 55 miles in the last 5 days with a longer harder run on Saturday. 1) 1mi - 7:30(7:30/mi) 129/137bpm [967b/mi] 110cal 2) 1mi - 7:28(7:28/mi) 134/143bpm [1001b/mi] 118cal 3) 1mi - 7:25(7:25/mi) 131/141bpm [972b/mi] 110cal 4) 1mi - 7:25(7:25/mi) 133/141bpm [987b/mi] 112cal 5) 1mi - 7:22(7:22/mi) 134/139bpm [988b/mi] 110cal 6) 1mi - 7:31(7:31/mi) 135/141bpm [1015b/mi] 112cal 7) 1mi - 7:23(7:23/mi) 133/140bpm [981b/mi] 106cal 8) 1mi - 7:33(7:33/mi) 135/141bpm [1020b/mi] 110cal 9) 1mi - 7:49(7:49/mi) 138/145bpm [1080b/mi] 117cal 10) 1mi - 7:29(7:29/mi) 135/141bpm [1011b/mi] 107cal 11) 0.08mi - 38(7:45/mi) 133/136bpm [1032b/mi] 10cal Add a comment	-
Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
20mi, 2:16:46 Run - Long Run Long Run - (8m at 7.00 pace, 10m at 6.35 pace, 2m easy) Slept in but still tired from holiday. Legs a bit tired from gardening when starting. HR high in the first couple of miles as had 2 servings of Morning Fuel and strong coffee just before starting. Soon settled down after that. Effort through first 8 miles all easy with upper end of easy coming back up Welford Road in to a bit of a wind. Start of the marathon pace block felt a little but of a struggle to dial in to the right pace. It wasn’t hard, just felt a little unnatural. Some parts were in to a bit of a headwind, especially on Hillsborough Road and then around Palmers and in to Narborough. HR rose a bit on these bits Breathing was always under control and I feel more aerobically fit and it was legs that felt it more. Understandable given recent holiday and lack of paced long runs. 8m at ave 7.00 10m at ave 6.36 Pleased overall with the run and HR was lower than this run last year, although paces were quicker last year. 4 gels at 5,9,13 & 17 miles 1) 1mi - 7:00(7:00/mi) 135/141bpm [945b/mi] 108cal 2) 1mi - 7:03(7:03/mi) 141/147bpm [994b/mi] 112cal 3) 1mi - 6:55(6:55/mi) 137/144bpm [948b/mi] 108cal 4) 1mi - 7:01(7:01/mi) 139/146bpm [975b/mi] 110cal 5) 1mi - 7:00(7:00/mi) 138/143bpm [966b/mi] 108cal 6) 1mi - 7:02(7:02/mi) 139/147bpm [978b/mi] 109cal 7) 1mi - 6:58(6:58/mi) 143/148bpm [996b/mi] 109cal 8) 1mi - 6:57(6:57/mi) 140/146bpm [974b/mi] 108cal 9) 1mi - 6:39(6:39/mi) 144/149bpm [958b/mi] 106cal 10) 1mi - 6:35(6:35/mi) 144/149bpm [949b/mi] 105cal 11) 1mi - 6:35(6:35/mi) 144/149bpm [948b/mi] 105cal 12) 1mi - 6:37(6:37/mi) 148/152bpm [979b/mi] 108cal 13) 1mi - 6:35(6:35/mi) 148/152bpm [974b/mi] 106cal 14) 1mi - 6:32(6:32/mi) 147/151bpm [962b/mi] 103cal 15) 1mi - 6:40(6:40/mi) 146/151bpm [974b/mi] 104cal 16) 1mi - 6:34(6:34/mi) 148/152bpm [972b/mi] 105cal 17) 1mi - 6:37(6:37/mi) 148/151bpm [979b/mi] 105cal 18) 1mi - 6:36(6:36/mi) 151/157bpm [996b/mi] 109cal 19) 1mi - 7:10(7:10/mi) 145/157bpm [1039b/mi] 116cal 20) 1mi - 7:31(7:31/mi) 142/148bpm [1068b/mi] 115cal 21) 0.02mi - 8(6:19/mi) 139/139bpm [879b/mi] 2cal Add a comment	0mi, 5:00 Cross - Ice Bath 10c - 5mins Add a comment 5.1mi, 39:17 Run - Easy Easy Effort Run Legs tight and clunky from long run and gardening yesterday. Walked before starting to run. Legs felt better after the first mile. Kept effort very easy. Legs fine afterwards 1) 1mi - 7:30(7:30/mi) 118/126bpm [884b/mi] 101cal 2) 1mi - 7:34(7:34/mi) 120/125bpm [908b/mi] 104cal 3) 1mi - 7:52(7:52/mi) 125/133bpm [983b/mi] 110cal 4) 1mi - 7:53(7:53/mi) 127/133bpm [1001b/mi] 111cal 5) 1mi - 7:50(7:50/mi) 129/135bpm [1010b/mi] 111cal 6) 0.09mi - 39(7:28/mi) 120/121bpm [897b/mi] 8cal Add a comment 0.3mi, 4:04 Walk - General 1) 0.25mi - 4:04(16:12/mi) 83/90bpm [1344b/mi] 28cal 61/124rpm Add a comment	0mi, 4:00 Cross - Ice Bath 9c - 4 mins Add a comment 10mi, 1:14:48 Run - Easy Easy Effort Run Slept well. Legs a little tired from more gardening yesterday. Rain when starting with a bit of breeze. Kept effort easy throughout. Legs felt better as the run went on. Sun came out at about 5 miles. All fine afterwards. 1) 1mi - 7:25(7:25/mi) 124/132bpm [919b/mi] 105cal 2) 1mi - 7:22(7:22/mi) 132/140bpm [972b/mi] 114cal 3) 1mi - 7:22(7:22/mi) 131/137bpm [965b/mi] 110cal 4) 1mi - 7:25(7:25/mi) 133/138bpm [986b/mi] 114cal 5) 1mi - 7:26(7:26/mi) 135/139bpm [1003b/mi] 114cal 6) 1mi - 7:20(7:20/mi) 134/142bpm [983b/mi] 109cal 7) 1mi - 7:24(7:24/mi) 132/138bpm [977b/mi] 104cal 8) 1mi - 7:33(7:33/mi) 133/140bpm [1004b/mi] 107cal 9) 1mi - 7:46(7:46/mi) 135/141bpm [1049b/mi] 113cal 10) 1mi - 7:37(7:37/mi) 134/139bpm [1021b/mi] 109cal 11) 0.02mi - 9(7:31/mi) 129/129bpm [970b/mi] 2cal Add a comment	0mi, 4:00 Cross - Ice Bath 10c - 4mins Add a comment 10.1mi, 1:08:45 Run - Intervals Progressive Intervals (2m easy, 5x 1mile at 6.40, 6.30, 6.20, 6.10 & faster than 6.00/1min rec, 2m easy) Slept well. Felt a little tired still. Legs good but left hip a little tight on starting and for warm up. Ran a little quicker for each rep but was mainly trying to not be slower than target pace. Aimed to keep around a 10 second gap between each one. Each rep got gradually harder, but at no time was I all out in effort which was really pleasing as this is the fastest I have run a mile for some time. Legs a little tired at the end but nothing unusual. 1) 1mi - 7:32(7:32/mi) 125/130bpm [941b/mi] 107cal 2) 1mi - 7:11(7:11/mi) 131/140bpm [941b/mi] 109cal 3) 0.13mi - 56(7:18/mi) 135/137bpm [985b/mi] 14cal 4) 1mi - 6:37(6:37/mi) 140/146bpm [927b/mi] 105cal 5) 0.13mi - 1:00(7:37/mi) 141/146bpm [1074b/mi] 15cal 6) 1mi - 6:25(6:25/mi) 143/150bpm [918b/mi] 104cal 7) 0.13mi - 1:00(7:36/mi) 145/151bpm [1101b/mi] 16cal 8) 1mi - 6:16(6:16/mi) 147/151bpm [921b/mi] 103cal 9) 0.13mi - 1:00(7:45/mi) 147/151bpm [1140b/mi] 16cal 10) 1mi - 6:06(6:06/mi) 150/156bpm [915b/mi] 102cal 11) 0.13mi - 1:00(7:45/mi) 151/156bpm [1169b/mi] 16cal 12) 1mi - 5:53(5:53/mi) 155/160bpm [911b/mi] 102cal 13) 0.14mi - 1:00(6:56/mi) 155/159bpm [1076b/mi] 17cal 14) 1mi - 7:05(7:05/mi) 140/149bpm [992b/mi] 108cal 15) 1mi - 7:40(7:40/mi) 137/144bpm [1051b/mi] 113cal 16) 0.28mi - 2:04(7:21/mi) 134/137bpm [984b/mi] 31cal Add a comment	0mi, 3:00 Cross - Ice Bath 10c - 3mins Add a comment 6.3mi, 49:10 Run - Easy Easy Effort Run Slept ok. Legs fine. Rain all the way round. Kept effort very easy. Nothing to report 1) 1mi - 7:42(7:42/mi) 119/126bpm [916b/mi] 104cal 2) 1mi - 7:42(7:42/mi) 126/135bpm [970b/mi] 112cal 3) 1mi - 7:34(7:34/mi) 124/132bpm [938b/mi] 104cal 4) 1mi - 7:46(7:46/mi) 123/132bpm [956b/mi] 105cal 5) 1mi - 7:56(7:56/mi) 129/135bpm [1024b/mi] 114cal 6) 1mi - 7:55(7:55/mi) 130/140bpm [1029b/mi] 112cal 7) 0.33mi - 2:35(7:47/mi) 124/129bpm [966b/mi] 34cal Add a comment	0mi, 4:00 Cross - Ice Bath 10c - 4mins Add a comment 10.1mi, 1:13:47 Run - Easy Easy(ish) Effort Run Slept well. Legs fine when starting. Kept effort easy/upper end of easy throughout as was focusing today on running with good form and keeping the same stride pattern throughout, so allowed effort to rise a little more than normal on uphills. Legs felt good throughout and probably better than when plodding for this distance. All good. 1) 1mi - 7:29(7:29/mi) 124/136bpm [929b/mi] 107cal 2) 1mi - 7:12(7:12/mi) 132/138bpm [950b/mi] 109cal 3) 1mi - 7:22(7:22/mi) 137/146bpm [1008b/mi] 112cal 4) 1mi - 7:15(7:15/mi) 140/146bpm [1015b/mi] 114cal 5) 1mi - 7:10(7:10/mi) 138/144bpm [988b/mi] 109cal 6) 1mi - 7:05(7:05/mi) 137/144bpm [971b/mi] 107cal 7) 1mi - 7:12(7:12/mi) 139/144bpm [1000b/mi] 111cal 8) 1mi - 7:18(7:18/mi) 141/148bpm [1029b/mi] 111cal 9) 1mi - 7:23(7:23/mi) 142/148bpm [1049b/mi] 114cal 10) 1mi - 7:34(7:34/mi) 140/144bpm [1059b/mi] 114cal 11) 0.11mi - 47(7:09/mi) 133/134bpm [951b/mi] 10cal Add a comment	0mi, 5:00 Cross - Ice Bath 11c - 5mins Add a comment 5.1mi, 40:07 Run - Easy Easy Effort Run Slept well. Legs felt fine when starting. Windy and drizzling all the way. Kept effort easy throughout. Nothing to report. 1) 1mi - 7:45(7:45/mi) 123/129bpm [952b/mi] 108cal 2) 1mi - 7:43(7:43/mi) 126/134bpm [973b/mi] 112cal 3) 1mi - 7:57(7:57/mi) 130/137bpm [1033b/mi] 115cal 4) 1mi - 8:12(8:12/mi) 135/143bpm [1106b/mi] 121cal 5) 1mi - 7:54(7:54/mi) 134/140bpm [1058b/mi] 118cal 6) 0.08mi - 37(7:30/mi) 134/137bpm [1005b/mi] 9cal Add a comment
Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
21mi, 2:24:34 Run - Long Run Long Run - (8m at 7.00 pace, 10m at 6.35-6.40 pace, 3m easy) Slept ok. Legs fine but tired. Windy but warm (14c on starting). Hard to pace in places as wind influenced pace and effort in the first 8 miles. Whenever running in to the wind I tried to keep effort the same but found myself fighting it a bit. Faster 10 miles were tough in places. Felt hot and effort was higher than expected or wanted for the pace. Tried to allow pace to drift a little when running in to the wind in the faster miles. Still HR was higher than I’d have liked. Miles 15-17 felt very hot running in to the sun but mile 18 was mainly downhill with wind behind so a touch easier. Happy with the pacing but effort with the wind and heat was too higher to possibly be sustainable on race day. 8m - ave 6.56 pace 10m - ave 6.37 pace 1) 1mi - 7:06(7:06/mi) 129/137bpm [917b/mi] 106cal 2) 1mi - 6:55(6:55/mi) 140/146bpm [969b/mi] 109cal 3) 1mi - 6:53(6:53/mi) 138/146bpm [950b/mi] 107cal 4) 1mi - 7:02(7:02/mi) 139/147bpm [979b/mi] 108cal 5) 1mi - 7:00(7:00/mi) 147/151bpm [1028b/mi] 114cal 6) 1mi - 6:44(6:44/mi) 141/149bpm [948b/mi] 107cal 7) 1mi - 6:56(6:56/mi) 144/150bpm [998b/mi] 111cal 8) 1mi - 6:49(6:49/mi) 145/150bpm [988b/mi] 110cal 9) 1mi - 6:33(6:33/mi) 146/153bpm [957b/mi] 107cal 10) 1mi - 6:42(6:42/mi) 148/154bpm [991b/mi] 110cal 11) 1mi - 6:39(6:39/mi) 151/155bpm [1005b/mi] 111cal 12) 1mi - 6:34(6:34/mi) 150/154bpm [985b/mi] 108cal 13) 1mi - 6:38(6:38/mi) 151/154bpm [1001b/mi] 109cal 14) 1mi - 6:34(6:34/mi) 151/157bpm [990b/mi] 108cal 15) 1mi - 6:42(6:42/mi) 152/156bpm [1018b/mi] 110cal 16) 1mi - 6:44(6:44/mi) 153/158bpm [1031b/mi] 112cal 17) 1mi - 6:40(6:40/mi) 153/158bpm [1020b/mi] 112cal 18) 1mi - 6:32(6:32/mi) 154/159bpm [1005b/mi] 108cal 19) 1mi - 7:18(7:18/mi) 151/156bpm [1103b/mi] 117cal 20) 1mi - 7:42(7:42/mi) 149/154bpm [1146b/mi] 118cal 21) 1mi - 7:39(7:39/mi) 146/152bpm [1118b/mi] 111cal 22) 0.03mi - 13(7:18/mi) 146/147bpm [1065b/mi] 3cal Add a comment	0mi, 40:00 Cross - Weights Short Easier Strength Session Squats - 8x50kg, x 4 sets Press Ups 12, 12, 12, 12 Torso twists x 12kg KB x 40 x 4 sets Side dips x 2x12kg KB x 40 (20 each side) x 4 sets Deadlifts - 8x 50 x 4 sets Shoulder Presses - x2x10.5kg DB x 10,10,10,10 Incline Chest Press/Flyes x 2x5each x2x17.5kg DB x 2 sets TRX Face Pulls x12 x 2 sets Flat Chest Press/Flyes x 2x5each x2x17.5kg DB x 2 sets TRX Back Rows x12 reps x 2 sets Tricep Dips (from bench) - 2 sets to failure Bicep Curls (switch between grips) - 2 sets to failure Add a comment	0mi, 7:00 Cross - Ice Bath 12c - 7mins Add a comment 10.1mi, 1:09:01 Run - Marathon Pace Marathon Pace Run (2m easy, 6m at 6.30-6.35 pace, 2m easy) Poor sleep due to cat/mouse disturbances. Legs a little tired when starting from gardening & weights. Felt a little clunky in the warm up and first MP mile, but then warmed in to the pace and effort as each mile went on. Was a little blustery in places and with each down and uphill on each lap I allowed pace to vary a little. Really pleased with the consistency of the pace and effort throughout the MP miles. Ave pace = 6.32 Legs still good at the end. 1) 1mi - 7:34(7:34/mi) 121/129bpm [915b/mi] 105cal 2) 1mi - 7:13(7:13/mi) 130/138bpm [938b/mi] 109cal 3) 1mi - 6:36(6:36/mi) 140/147bpm [924b/mi] 105cal 4) 1mi - 6:30(6:30/mi) 145/151bpm [943b/mi] 106cal 5) 1mi - 6:31(6:31/mi) 145/151bpm [945b/mi] 105cal 6) 1mi - 6:32(6:32/mi) 145/150bpm [947b/mi] 106cal 7) 1mi - 6:32(6:32/mi) 146/149bpm [954b/mi] 106cal 8) 1mi - 6:30(6:30/mi) 147/152bpm [957b/mi] 106cal 9) 1mi - 7:16(7:16/mi) 142/146bpm [1033b/mi] 113cal 10) 1mi - 7:19(7:19/mi) 136/140bpm [995b/mi] 108cal 11) 0.06mi - 27(7:04/mi) 134/135bpm [948b/mi] 7cal Add a comment	0mi, 35:00 Cross - Circuits Workout 198 Add a comment 0mi, 5:00 Cross - Ice Bath 10c - 5 mins Add a comment	0mi, Cross - Ice Bath 9c - 5mins Add a comment 8.3mi, 1:02:05 Run - Easy Easy Effort Run Slept well. Legs felt fine when starting after rest day yesterday. Kept effort easy all the way round. Still, cold but sunny morning made for good conditions. Nothing much else to report. All good 1) 1mi - 7:21(7:21/mi) 125/133bpm [919b/mi] 106cal 2) 1mi - 7:25(7:25/mi) 131/140bpm [972b/mi] 112cal 3) 1mi - 7:15(7:15/mi) 131/137bpm [949b/mi] 108cal 4) 1mi - 7:33(7:33/mi) 132/140bpm [997b/mi] 113cal 5) 1mi - 7:25(7:25/mi) 133/139bpm [987b/mi] 110cal 6) 1mi - 7:41(7:41/mi) 132/140bpm [1013b/mi] 108cal 7) 1mi - 7:38(7:38/mi) 135/142bpm [1031b/mi] 110cal 8) 1mi - 7:50(7:50/mi) 136/142bpm [1066b/mi] 115cal 9) 0.25mi - 1:57(7:42/mi) 129/133bpm [993b/mi] 27cal Add a comment	0mi, 5:00 Cross - Ice Bath 10c - 5mins Add a comment 8.8mi, 1:01:03 Run - Marathon Pace Marathon Pace Run (2m easy, 4m at 6.30 pace, 2.5m easy) Slept well. Legs felt good on starting. Fairly warm plus a blustery breeze in places. Aim was to hit 6.30 pace as close and comfortably as possible. First mile was too fast. Started it a bit too fast and it would have meant unnaturally slowing down to hit pace, so I carried on with the same effort and it ended a bit too quick. The next three miles were very consistent and only very slightly under target pace. Effort rises on the two uphill sections of the loop each time, which I won't have at London, and then drops on the single downhill. Apart from the uphills, all felt very comfortable which is pleasing, especially as I wasn't wearing trainers I would race in. Legs felt fine when cooling down and have remained so through the day. 1) 1mi - 7:23(7:23/mi) 127/136bpm [938b/mi] 106cal 2) 1mi - 7:14(7:14/mi) 135/142bpm [977b/mi] 114cal 3) 1mi - 6:26(6:26/mi) 148/156bpm [953b/mi] 106cal 4) 1mi - 6:29(6:29/mi) 150/155bpm [972b/mi] 108cal 5) 1mi - 6:29(6:29/mi) 152/155bpm [986b/mi] 109cal 6) 1mi - 6:30(6:30/mi) 152/156bpm [987b/mi] 109cal 7) 1mi - 7:17(7:17/mi) 145/154bpm [1056b/mi] 116cal 8) 1mi - 7:37(7:37/mi) 140/148bpm [1066b/mi] 114cal 9) 0.77mi - 5:39(7:22/mi) 138/142bpm [1016b/mi] 84cal Add a comment	0mi, 7:00 Cross - Ice Bath 12c - 7mins Add a comment 5.4mi, 42:01 Run - General 1) 1mi - 7:36(7:36/mi) 126/131bpm [957b/mi] 108cal 2) 1mi - 7:25(7:25/mi) 128/136bpm [949b/mi] 109cal 3) 1mi - 7:47(7:47/mi) 130/139bpm [1011b/mi] 112cal 4) 1mi - 7:58(7:58/mi) 133/138bpm [1059b/mi] 115cal 5) 1mi - 8:02(8:02/mi) 133/139bpm [1069b/mi] 117cal 6) 0.41mi - 3:13(7:47/mi) 130/137bpm [1012b/mi] 44cal Add a comment
Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
0mi, 5:00 Cross - Ice Bath 11c - 5mins Add a comment 10mi, 1:07:32 Run - General 1) 1mi - 7:11(7:11/mi) 127/134bpm [912b/mi] 104cal 2) 1mi - 7:03(7:03/mi) 136/145bpm [959b/mi] 111cal 3) 1mi - 6:22(6:22/mi) 146/150bpm [929b/mi] 104cal 4) 1mi - 6:30(6:30/mi) 146/154bpm [949b/mi] 106cal 5) 1mi - 6:27(6:27/mi) 147/152bpm [948b/mi] 106cal 6) 1mi - 6:26(6:26/mi) 148/154bpm [952b/mi] 105cal 7) 1mi - 6:28(6:28/mi) 150/154bpm [969b/mi] 107cal 8) 1mi - 6:26(6:26/mi) 149/153bpm [960b/mi] 106cal 9) 1mi - 7:09(7:09/mi) 144/150bpm [1030b/mi] 112cal 10) 1mi - 7:23(7:23/mi) 139/147bpm [1026b/mi] 109cal 11) 0.02mi - 8(6:42/mi) 135/136bpm [905b/mi] 2cal Add a comment	5.3mi, 39:13 Run - General 1) 1mi - 7:10(7:10/mi) 127/133bpm [911b/mi] 104cal 2) 1mi - 7:07(7:07/mi) 129/137bpm [919b/mi] 107cal 3) 1mi - 7:34(7:34/mi) 131/141bpm [991b/mi] 112cal 4) 1mi - 7:35(7:35/mi) 132/139bpm [1001b/mi] 112cal 5) 1mi - 7:34(7:34/mi) 135/139bpm [1022b/mi] 114cal 6) 0.3mi - 2:13(7:18/mi) 130/137bpm [948b/mi] 31cal Add a comment	0mi, 5:00 Cross - Ice Bath 10c - 5mins Add a comment 6.2mi, 42:51 Run - General 1) 1mi - 7:18(7:18/mi) 129/138bpm [942b/mi] 107cal 2) 1mi - 6:26(6:26/mi) 140/145bpm [902b/mi] 103cal 3) 1mi - 6:32(6:32/mi) 146/150bpm [954b/mi] 106cal 4) 1mi - 6:32(6:32/mi) 147/151bpm [960b/mi] 107cal 5) 1mi - 6:31(6:31/mi) 149/153bpm [971b/mi] 108cal 6) 1mi - 7:43(7:43/mi) 142/152bpm [1096b/mi] 118cal 7) 0.24mi - 1:49(7:29/mi) 134/138bpm [1003b/mi] 26cal Add a comment	0mi, 5:00 Cross - Ice Bath 10c - 5mins Add a comment 5.2mi, 39:31 Run - General 1) 1mi - 7:31(7:31/mi) 129/136bpm [969b/mi] 110cal 2) 1mi - 7:17(7:17/mi) 131/139bpm [955b/mi] 111cal 3) 1mi - 7:30(7:30/mi) 132/139bpm [990b/mi] 114cal 4) 1mi - 7:54(7:54/mi) 135/141bpm [1067b/mi] 119cal 5) 1mi - 7:45(7:45/mi) 133/138bpm [1030b/mi] 114cal 6) 0.2mi - 1:34(7:47/mi) 131/135bpm [1019b/mi] 22cal Add a comment	5.2mi, 39:08 Run - General 1) 1mi - 7:21(7:21/mi) 130/146bpm [955b/mi] 107cal 2) 1mi - 7:14(7:14/mi) 130/138bpm [940b/mi] 110cal 3) 1mi - 7:29(7:29/mi) 134/141bpm [1002b/mi] 115cal 4) 1mi - 7:43(7:43/mi) 138/143bpm [1065b/mi] 117cal 5) 1mi - 7:39(7:39/mi) 135/142bpm [1032b/mi] 114cal 6) 0.22mi - 1:43(7:42/mi) 130/134bpm [1001b/mi] 23cal Add a comment	0mi, 5:00 Cross - Ice Bath 9c - 5mins Add a comment 5.1mi, 34:30 Run - General 1) 1mi - 7:10(7:10/mi) 128/134bpm [917b/mi] 105cal 2) 1mi - 6:33(6:33/mi) 141/147bpm [924b/mi] 105cal 3) 1mi - 6:29(6:29/mi) 144/150bpm [932b/mi] 105cal 4) 1mi - 6:31(6:31/mi) 147/153bpm [957b/mi] 107cal 5) 1mi - 7:25(7:25/mi) 139/153bpm [1030b/mi] 114cal 6) 0.05mi - 23(7:17/mi) 126/127bpm [918b/mi] 5cal Add a comment	-

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