riggys99

1) 0.63mi - 29:36(46:39/mi) 77/100bpm [3592b/mi] 91cal 13/79rpm 1.29/2.86mph

Nice easy run

Legs felt better as run went on after yesterdays hard run

1) 1mi - 10:33(10:33/mi) 122/132bpm [1282b/mi] 167/174rpm
2) 1mi - 10:51(10:51/mi) 128/134bpm [1392b/mi] 169/172rpm
3) 1mi - 9:58(9:58/mi) 126/134bpm [1253b/mi] 169/172rpm
4) 1mi - 10:29(10:29/mi) 128/134bpm [1342b/mi] 169/174rpm
5) 0.12mi - 1:14(9:53/mi) 129/131bpm [1270b/mi] 169/172rpm

1) 0.18mi - 8:23(47:39/mi) 71/83bpm [3383b/mi] 23cal 16/78rpm 1.26/3.28mph

1) 0.66mi - 38:34(58:07/mi) 83/105bpm [4823b/mi] 139cal 8/84rpm 1.03/8.08mph

Nice easy run mainly along the Chesterfield canal

Lovely to see a kingfisher fly past

Nice run legs felt good

1) 4.15mi - 40:24(9:45/mi) 126/135bpm [1228b/mi] 367cal 6.16/7.08mph
2) 4.09mi - 38:36(9:27/mi) 132/148bpm [1246b/mi] 325cal 6.36/7.47mph

1) 0.17mi - 12:26(1:13:04/mi) 72/91bpm [5261b/mi] 32cal 8/71rpm 0.82/8.7mph

1) 0.52mi - 24:28(46:38/mi) 83/103bpm [3871b/mi] 84cal 11/80rpm 1.29/2.92mph

Warm up then

8 x hill sprints jog down recovery
Running drills
Hopping and box jumping
8 x 100 metre approx strides

Good session

Legs felt good

Warm up/easy
1) 2.62mi - 25:15(9:39/mi) 126/134bpm [1216b/mi] 238cal 6.22/6.95mph

8 x hill sprints and recovery
2) 0.07mi - 26(6:24/mi) 131/134bpm [839b/mi] 4cal 9.36/9.71mph
3) 0.08mi - 57(11:07/mi) 137/144bpm [1523b/mi] 9cal 5.4/9.6mph
4) 0.07mi - 25(6:14/mi) 136/140bpm [848b/mi] 4cal 9.62/11.21mph
5) 0.08mi - 57(11:18/mi) 143/148bpm [1617b/mi] 10cal 5.31/10mph
6) 0.06mi - 25(6:20/mi) 134/143bpm [849b/mi] 4cal 9.46/11.1mph
7) 0.09mi - 59(10:55/mi) 144/152bpm [1573b/mi] 11cal 5.49/9.77mph
8) 0.07mi - 24(6:14/mi) 138/145bpm [860b/mi] 4cal 9.63/10.65mph
9) 0.09mi - 50(9:28/mi) 149/153bpm [1412b/mi] 10cal 6.33/10.62mph
10) 0.07mi - 26(6:28/mi) 137/142bpm [886b/mi] 4cal 9.27/12.65mph
11) 0.08mi - 49(9:52/mi) 145/152bpm [1430b/mi] 9cal 6.08/10.94mph
12) 0.07mi - 25(6:17/mi) 146/152bpm [918b/mi] 5cal 9.55/11.12mph
13) 0.08mi - 44(8:51/mi) 154/156bpm [1362b/mi] 9cal 6.78/10.02mph
14) 0.06mi - 24(6:18/mi) 149/153bpm [939b/mi] 5cal 9.52/10.5mph
15) 0.08mi - 51(10:20/mi) 154/158bpm [1591b/mi] 10cal 5.81/10.06mph
16) 0.06mi - 23(6:12/mi) 145/150bpm [899b/mi] 4cal 9.67/11.29mph
17) 0.19mi - 1:50(9:54/mi) 147/157bpm [1455b/mi] 22cal 6.06/10.73mph

Running drills
18) 0.07mi - 40(10:05/mi) 138/146bpm [1391b/mi] 6cal 5.95/6.99mph

Easy
19) 0.03mi - 21(10:43/mi) 148/149bpm [1586b/mi] 4cal 5.6/6.82mph

Hopping and box jumping

20) 0.03mi - 52(26:09/mi) 147/151bpm [3845b/mi] 10cal 2.29/5.89mph

Easy
21) 0.07mi - 46(11:17/mi) 150/154bpm [1692b/mi] 9cal 5.32/5.89mph

8 x strides and recovery

22) 0.07mi - 23(5:44/mi) 146/151bpm [836b/mi] 4cal 10.47/11.44mph
23) 0.01mi - 10(11:45/mi) 152/153bpm [1787b/mi] 2cal 5.1/10.58mph
24) 0.07mi - 28(6:34/mi) 155/160bpm [1018b/mi] 6cal 9.14/10.25mph
25) 0.01mi - 13(24:18/mi) 160/162bpm [3889b/mi] 2cal 2.47/9.37mph
26) 0.06mi - 22(5:56/mi) 156/159bpm [927b/mi] 4cal 10.1/10.4mph
27) 0.02mi - 16(12:01/mi) 162/164bpm [1947b/mi] 3cal 4.99/10.33mph
28) 0.07mi - 23(5:57/mi) 160/162bpm [951b/mi] 5cal 10.09/10.1mph
29) 0.02mi - 19(16:47/mi) 165/166bpm [2769b/mi] 4cal 3.57/10.04mph
30) 0.06mi - 22(5:48/mi) 161/162bpm [933b/mi] 5cal 10.36/10.31mph
31) 0.03mi - 27(16:04/mi) 160/164bpm [2570b/mi] 6cal 3.74/10.31mph
32) 0.06mi - 23(6:10/mi) 153/156bpm [943b/mi] 5cal 9.73/10.4mph
33) 0.02mi - 24(17:36/mi) 158/160bpm [2780b/mi] 5cal 3.41/10.04mph
34) 0.06mi - 21(5:48/mi) 154/155bpm [894b/mi] 4cal 10.33/10.69mph
35) 0.03mi - 26(15:48/mi) 155/160bpm [2450b/mi] 5cal 3.8/10.58mph
36) 0.07mi - 24(6:06/mi) 149/156bpm [909b/mi] 4cal 9.84/10.5mph
37) 0.02mi - 24(24:14/mi) 152/161bpm [3683b/mi] 4cal 2.48/10.18mph

Cool down

38) 0.95mi - 10:53(11:25/mi) 129/135bpm [1472b/mi] 81cal 5.26/6.26mph

1) 0.26mi - 8:30(32:09/mi) 72/86bpm [2315b/mi] 24cal 15/79rpm 1.87/4.55mph

1) 0.44mi - 17:33(40:19/mi) 89/111bpm [3588b/mi] 72cal 14/93rpm 1.49/37.69mph

Nice easy run

1) 3.6mi - 34:23(9:32/mi) 133/143bpm [1269b/mi] 352cal 6.29/7.18mph

1) 0.72mi - 26:14(36:31/mi) 80/92bpm [2922b/mi] 94cal 23/79rpm 1.64/10.62mph

1) 0.74mi - 40:32(54:27/mi) 75/109bpm [4083b/mi] 115cal 11/90rpm 1.1/7.08mph

1) 0.2mi - 11:52(58:23/mi) 71/92bpm [4145b/mi] 32cal 6/70rpm 1.03/9.91mph

1) 0.44mi - 19:42(44:46/mi) 81/105bpm [3626b/mi] 65cal 8/96rpm 1.34/19.75mph

Nice easy run to feel. Stopped run at chippy to get tea.
Got to refuel 😁

1) 6.02mi - 55:07(9:09/mi) 129/139bpm [1180b/mi] 484cal 6.56/7.83mph

1) 0.19mi - 5:38(30:21/mi) 71/83bpm [2155b/mi] 18cal 13/58rpm 1.98/14.13mph

1) 0.52mi - 31:40(1:00:26/mi) 74/102bpm [4472b/mi] 86cal 9/79rpm 0.99/2.88mph

1) 0.18mi - 6:03(34:19/mi) 72/81bpm [2471b/mi] 20cal 26/78rpm 1.75/3.88mph

Nice long run quicker on the second ten miles than the first.
Worked harder on the hills to try and keep and constant pace

1) 10mi - 1:26:12(8:37/mi) 141/164bpm [1215b/mi] 951cal 6.96/8.16mph
2) 10.01mi - 1:24:23(8:26/mi) 148/161bpm [1248b/mi] 724cal 7.12/8.45mph
3) 0.05mi - 28(8:51/mi) 149/150bpm [1319b/mi] 3cal 6.78/6.8mph

1) 1mi - 45:55(45:55/mi) 70/98bpm [3215b/mi] 125cal 18/80rpm 1.31/2.94mph
2) 1mi - 42:22(42:22/mi) 69/90bpm [2923b/mi] 117cal 19/80rpm 1.42/2.8mph
3) 0.4mi - 13:17(33:21/mi) 70/90bpm [2334b/mi] 41cal 29/79rpm 1.8/2.88mph

1) 0.18mi - 7:08(38:42/mi) 67/83bpm [2593b/mi] 22cal 25/77rpm 1.55/2.96mph

1) 0.55mi - 28:40(52:02/mi) 76/108bpm [3954b/mi] 83cal 8/78rpm 1.15/3.9mph

Nice easy run.

Got up this afternoon with a little twinge left calf after yesterday’s long run but within 2-3 minutes of running it went. Didn’t feel it or aware for rest of run.

1) 6.14mi - 1:05:19(10:39/mi) 124/136bpm [1320b/mi] 539cal 5.64/6.8mph

1) 0.18mi - 8:53(48:37/mi) 74/85bpm [3597b/mi] 26cal 12/79rpm 1.23/3.65mph

1) 1mi - 48:12(48:12/mi) 57/77bpm [2747b/mi] 72cal 14/80rpm 1.24/3.42mph
2) 0.1mi - 6:11(1:02:00/mi) 60/71bpm [3720b/mi] 7cal 11/53rpm 0.97/3.07mph

1) 0.32mi - 11:43(36:38/mi) 71/92bpm [2601b/mi] 29cal 20/78rpm 1.64/31.66mph

1) 0.24mi - 10:03(41:12/mi) 63/77bpm [2595b/mi] 27cal 15/80rpm 1.46/3.97mph

Easy until joining the route of next Sundays coastal half marathon. Then did the last 3.6 miles of the half marathon route at marathon pace. This section has some easy off road a bit of sand and a run along the prom. The off road section is about exposed to the wind as it’s on a raised bank. Most of this section was into a noticeable wind (hopefully blowing opposite direction on race day)
Quite exciting to see the advance notice of the road closures for race day.

Run back mainly on the beaches

Picture is of Ross Castle where the finish line will be

1) 2.69mi - 26:01(9:41/mi) 127/140bpm [1230b/mi] 251cal 6.2/7.14mph
2) 3.59mi - 25:29(7:06/mi) 167/176bpm [1187b/mi] 360cal 8.44/8.89mph
3) 5.76mi - 53:17(9:15/mi) 143/157bpm [1323b/mi] 440cal 6.49/7.49mph

1) 1mi - 43:56(43:56/mi) 60/81bpm [2636b/mi] 72cal 20/78rpm 1.36/3.34mph
2) 0.45mi - 17:49(39:54/mi) 57/68bpm [2274b/mi] 19cal 23/73rpm 1.5/2.84mph

1) 0.99mi - 38:52(39:28/mi) 63/80bpm [2486b/mi] 72cal 22/79rpm 1.52/3.38mph

1) 0.29mi - 13:07(45:21/mi) 63/84bpm [2857b/mi] 27cal 18/77rpm 1.32/31.06mph

1) 0.52mi - 24:36(47:36/mi) 74/102bpm [3522b/mi] 72cal 11/92rpm 1.26/5.63mph

2nd run of the day
Easy run back to garage to collect car

1) 3.22mi - 29:59(9:18/mi) 133/142bpm [1237b/mi] 298cal 6.45/7.37mph

1) 1mi - 40:31(40:31/mi) 70/93bpm [2836b/mi] 116cal 20/79rpm 1.48/3.59mph
2) 0.1mi - 6:12(1:00:09/mi) 63/76bpm [3789b/mi] 8cal 1/64rpm 1/1.08mph

First run off the day.

Easy run back from garage after dropping car off for MOT.
Called at supermarket for a few bits and the vets for Bobbies meds on way back.
Legs felt good.

1) 4.38mi - 42:59(9:49/mi) 129/141bpm [1267b/mi] 400cal 6.11/7.37mph

1) 0.48mi - 21:28(44:32/mi) 87/107bpm [3874b/mi] 80cal 9/89rpm 1.35/25.23mph

Reduced number of hill sprints and strides this week as taper starts for coastal half. Did six hill sprints and six strides instead of usual 8. Running drills hopping and box jumps to complete the run.

1) 2.84mi - 30:05(10:36/mi) 126/137bpm [1336b/mi] 268cal 5.66/6.82mph
2) 0.07mi - 26(6:27/mi) 135/145bpm [871b/mi] 4cal 9.3/9.12mph
3) 0.13mi - 1:26(11:30/mi) 139/150bpm [1597b/mi] 15cal 5.22/9.1mph
4) 0.07mi - 25(6:09/mi) 137/147bpm [842b/mi] 4cal 9.76/10.46mph
5) 0.09mi - 58(11:12/mi) 145/155bpm [1623b/mi] 11cal 5.36/9.83mph
6) 0.07mi - 24(6:14/mi) 134/136bpm [835b/mi] 3cal 9.63/10.46mph
7) 0.09mi - 1:03(11:24/mi) 138/148bpm [1573b/mi] 10cal 5.26/9.98mph
8) 0.06mi - 23(6:06/mi) 134/135bpm [817b/mi] 3cal 9.84/10.96mph
9) 0.09mi - 58(11:17/mi) 144/151bpm [1626b/mi] 10cal 5.31/10.42mph
10) 0.06mi - 25(6:23/mi) 138/148bpm [881b/mi] 4cal 9.4/9.75mph
11) 0.09mi - 1:02(11:11/mi) 146/153bpm [1633b/mi] 12cal 5.36/9.71mph
12) 0.06mi - 25(6:20/mi) 137/148bpm [867b/mi] 3cal 9.48/10.56mph
13) 0.19mi - 2:00(10:36/mi) 142/153bpm [1505b/mi] 21cal 5.66/9.98mph
14) 0.07mi - 43(10:23/mi) 140/142bpm [1454b/mi] 7cal 5.78/5.97mph
15) 0.03mi - 20(10:47/mi) 142/142bpm [1532b/mi] 3cal 5.56/5.91mph
16) 0.03mi - 39(20:34/mi) 140/142bpm [2880b/mi] 6cal 2.92/5.8mph
17) 0.05mi - 32(10:09/mi) 144/147bpm [1462b/mi] 5cal 5.91/6.16mph
18) 0.06mi - 22(5:47/mi) 146/150bpm [844b/mi] 4cal 10.38/10.79mph
19) 0.02mi - 15(11:13/mi) 153/154bpm [1717b/mi] 3cal 5.35/10.4mph
20) 0.06mi - 24(6:16/mi) 153/156bpm [959b/mi] 4cal 9.57/10.18mph
21) 0.02mi - 17(15:16/mi) 158/159bpm [2412b/mi] 4cal 3.93/10.12mph
22) 0.06mi - 22(5:52/mi) 158/158bpm [927b/mi] 4cal 10.22/10.54mph
23) 0.03mi - 21(13:16/mi) 162/166bpm [2149b/mi] 4cal 4.52/10.54mph
24) 0.06mi - 23(6:06/mi) 157/158bpm [958b/mi] 4cal 9.83/10.31mph
25) 0.02mi - 21(15:49/mi) 156/158bpm [2468b/mi] 4cal 3.79/10.31mph
26) 0.06mi - 23(6:05/mi) 156/157bpm [948b/mi] 5cal 9.87/10.4mph
27) 0.02mi - 20(17:31/mi) 156/158bpm [2732b/mi] 4cal 3.42/10.4mph
28) 0.06mi - 24(6:17/mi) 151/155bpm [949b/mi] 4cal 9.55/10.18mph
29) 0.02mi - 18(15:07/mi) 159/160bpm [2403b/mi] 4cal 3.97/10.14mph
30) 0.57mi - 6:09(10:52/mi) 137/159bpm [1490b/mi] 53cal 5.52/6.41mph

1) 0.19mi - 9:09(47:54/mi) 77/91bpm [3689b/mi] 32cal 17/78rpm 1.25/4.11mph

1) 0.41mi - 22:29(55:17/mi) 69/93bpm [3814b/mi] 60cal 10/79rpm 1.08/3.49mph

1) 0.22mi - 9:08(41:29/mi) 69/82bpm [2863b/mi] 26cal 19/80rpm 1.45/3.15mph

Nice easy run
Warm and rain kept away

1) 3.15mi - 30:23(9:39/mi) 127/142bpm [1225b/mi] 285cal 6.22/38.95mph

1) 0.55mi - 30:25(55:36/mi) 68/82bpm [3781b/mi] 71cal 6/79rpm 1.08/4.63mph

1) 0.25mi - 11:29(46:10/mi) 65/90bpm [3001b/mi] 26cal 12/70rpm 1.3/10.87mph

1) 0.39mi - 17:32(44:47/mi) 76/99bpm [3404b/mi] 49cal 13/79rpm 1.34/33.75mph

2nd run of the day
Easy loop calling at the chemist

1) 3.07mi - 27:37(9:01/mi) 126/135bpm [1135b/mi] 255cal 6.66/7.87mph

First run of the day

Easy run from Sheffield city centre to car hire place. Having to hire car whilst waiting to get mine fixed for MOT. Means I won’t miss my half on Sunday (missed my marathon last November because of car breaking down)

1) 1.8mi - 16:57(9:24/mi) 131/146bpm [1231b/mi] 173cal 6.39/8.06mph

1) 0.36mi - 12:41(35:25/mi) 71/89bpm [2515b/mi] 47cal 25/77rpm 1.69/3.65mph

Warm up
2 miles MP but towards quicker end of MP
Cool down
First headtorch run in a while and a nip in the air tonight
Legs felt good

1) 3.54mi - 32:26(9:10/mi) 131/146bpm [1201b/mi] 332cal 6.55/7.41mph
2) 2.01mi - 14:11(7:04/mi) 160/169bpm [1132b/mi] 192cal 8.48/9.52mph
3) 2.01mi - 18:20(9:08/mi) 136/168bpm [1243b/mi] 140cal 6.57/7.95mph

1) 0.56mi - 22:21(39:58/mi) 68/116bpm [2717b/mi] 69cal 20/87rpm 1.5/17.51mph

1) 0.6mi - 26:19(43:44/mi) 69/122bpm [3018b/mi] 79cal 19/93rpm 1.37/7.14mph

1) 0.39mi - 16:33(41:58/mi) 75/93bpm [3148b/mi] 57cal 14/69rpm 1.43/8.68mph

Easy run home

1) 1.19mi - 10:50(9:08/mi) 131/142bpm [1196b/mi] 113cal 6.57/7.1mph

Easy run to father in laws
1) 2.15mi - 20:05(9:21/mi) 126/135bpm [1179b/mi] 191cal 6.41/7.06mph

1) 0.6mi - 25:12(41:54/mi) 77/125bpm [3226b/mi] 84cal 16/96rpm 1.43/10.79mph

1) 0.26mi - 16:14(1:03:40/mi) 78/94bpm [4966b/mi] 53cal 5/73rpm 0.94/3.78mph

1) 0.66mi - 27:25(41:18/mi) 72/92bpm [2974b/mi] 84cal 13/79rpm 1.45/17.89mph

1) 0.51mi - 14:09(27:38/mi) 71/91bpm [1961b/mi] 56cal 38/78rpm 2.17/3.17mph

1) 0.51mi - 20:32(40:12/mi) 77/102bpm [3095b/mi] 68cal 19/85rpm 1.49/37.28mph

1) 0.11mi - 6:18(55:05/mi) 87/96bpm [4792b/mi] 26cal 7/70rpm 1.09/5.36mph

1) 0.33mi - 21:09(1:04:12/mi) 71/89bpm [4558b/mi] 48cal 7/80rpm 0.94/26.74mph

1) 1mi - 59:30(59:30/mi) 85/113bpm [5058b/mi] 212cal 9/80rpm 1.01/19.97mph
2) 0.92mi - 42:26(45:59/mi) 83/105bpm [3816b/mi] 141cal 14/79rpm 1.3/3.7mph

Mainly easy run with

4 lots of hill sprints, running drills, hopping and box jumping, 4 lots of strides.
Reduced number and intensity than normal ready for Sundays race.
Legs felt good

Warm up/easy
1) 2.49mi - 23:52(9:36/mi) 128/143bpm [1229b/mi] 237cal 6.25/36.21mph

Hill sprints and recovery
2) 0.07mi - 25(6:08/mi) 140/144bpm [858b/mi] 4cal 9.8/9.79mph
3) 0.09mi - 1:07(11:50/mi) 147/155bpm [1740b/mi] 13cal 5.07/9.54mph
4) 0.07mi - 25(6:17/mi) 141/152bpm [886b/mi] 4cal 9.54/10.1mph
5) 0.1mi - 1:08(11:56/mi) 148/158bpm [1765b/mi] 13cal 5.03/9.87mph
6) 0.07mi - 25(6:02/mi) 141/153bpm [851b/mi] 4cal 9.94/10.1mph
7) 0.09mi - 1:12(13:04/mi) 147/158bpm [1921b/mi] 14cal 4.59/9.79mph
8) 0.07mi - 25(5:58/mi) 132/134bpm [789b/mi] 3cal 10.04/9.96mph
9) 0.19mi - 2:21(12:41/mi) 137/154bpm [1738b/mi] 23cal 4.73/9.87mph

Running Drills
10) 0.07mi - 52(11:41/mi) 142/145bpm [1659b/mi] 9cal 5.14/5.57mph

Easy
11) 0.03mi - 25(12:26/mi) 145/148bpm [1804b/mi] 4cal 4.82/5.47mph

Hopping and box jumping
12) 0.03mi - 37(24:06/mi) 146/152bpm [3518b/mi] 7cal 2.49/7.33mph

Easy
13) 0.05mi - 35(10:36/mi) 153/154bpm [1621b/mi] 7cal 5.66/5.8mph

4 lots of strides and recovery

14) 0.06mi - 23(6:09/mi) 150/154bpm [924b/mi] 4cal 9.74/10.18mph
15) 0.02mi - 22(14:46/mi) 155/156bpm [2288b/mi] 4cal 4.06/10.16mph
16) 0.06mi - 25(6:32/mi) 155/160bpm [1012b/mi] 5cal 9.19/9.75mph
17) 0.03mi - 28(17:09/mi) 161/164bpm [2760b/mi] 6cal 3.5/9.66mph
18) 0.06mi - 21(5:58/mi) 159/160bpm [950b/mi] 4cal 10.04/10.4mph
19) 0.02mi - 21(14:55/mi) 158/160bpm [2356b/mi] 4cal 4.02/10.35mph
20) 0.06mi - 25(6:26/mi) 157/160bpm [1009b/mi] 5cal 9.34/9.62mph
21) 0.02mi - 1:54(1:47:13/mi) 144/163bpm [15439b/mi] 20cal 0.56/9.1mph

Easy/cool down

22) 0.68mi - 7:56(11:44/mi) 138/145bpm [1618b/mi] 75cal 5.12/5.82mph

1) 0.19mi - 7:25(39:21/mi) 84/100bpm [3305b/mi] 32cal 22/79rpm 1.53/9.16mph

1) 1mi - 48:40(48:40/mi) 94/118bpm [4574b/mi] 171cal 1.23/4.3mph
2) 1mi - 38:45(38:45/mi) 90/131bpm [3488b/mi] 149cal 1/91rpm 1.55/8.12mph
3) 0.01mi - 5(15:58/mi) 130/131bpm [2076b/mi] 17/88rpm 3.76/7.2mph

Official result chop time 1:29.42
Overall position 39/812
Gender position 37/487
Age cat position MV50-54 3/49
Course PB 😁 by over a minute

Fastest half since 2020
Fastest since turning 50 (now 54)

Set off with sub 1:30 pace group. Felt quite good so pushed on from around 3.5 miles but did slow a little on off road section. Sub 1:30 group caught up with me when we got on the Meridian pathway so tucked in with them till finish. Legs felt good all way around course.

Knew I would slow on off road part so pleased to have gained some time before. Happy with how I paced the run overall.

Start to start of south sea lane

1) 2.39mi - 16:18(6:49/mi) 160/170bpm [1090b/mi] 218cal 8.81/9.02mph

South see lane to start of off road section

2) 5.38mi - 36:02(6:42/mi) 173/179bpm [1159b/mi] 527cal 8.96/9.48mph

Off road section to fitties

3) 2.41mi - 17:07(7:07/mi) 178/181bpm [1265b/mi] 259cal 8.44/8.77mph

Fitties section Inc off road on flood defences to meridian walkway
4) 0.82mi - 5:45(7:00/mi) 180/183bpm [1259b/mi] 87cal 8.57/9.02mph

Meridian walkway to finish
5) 2.17mi - 14:29(6:40/mi) 182/189bpm [1213b/mi] 226cal 9/9.43mph

Warm up run from Van to race start a few strides and drills on the way

1) 1.21mi - 11:12(9:16/mi) 132/149bpm [1223b/mi] 116cal 6.48/9.98mph

1) 0.28mi - 16:25(59:03/mi) 78/102bpm [4606b/mi] 48cal 4/80rpm 1.02/5.22mph

Easy run to turn the legs over after yesterdays race

Legs felt a little tired but no aches or pains

1) 2.31mi - 22:56(9:56/mi) 132/139bpm [1310b/mi] 236cal 6.04/7.33mph

1) 0.53mi - 18:02(34:03/mi) 84/117bpm [2861b/mi] 73cal 25/79rpm 1.76/15.49mph

Easy run from Rotherham bus station to get the car.
At this point I have been awake for around 32 hours so quite pleased how I felt

1) 1mi - 9:22(9:22/mi) 130/146bpm [1218b/mi] 169/186rpm
2) 1mi - 8:20(8:20/mi) 148/152bpm [1231b/mi] 174/182rpm
3) 0.2mi - 1:33(7:48/mi) 148/153bpm [1155b/mi] 175/182rpm

1) 1mi - 23:08(23:08/mi) 95/115bpm [2198b/mi] 108cal 43/58rpm 2.59/3.32mph
2) 1mi - 22:21(22:21/mi) 98/114bpm [2190b/mi] 103cal 46/117rpm 2.68/5.38mph
3) 0.09mi - 1:48(19:09/mi) 100/103bpm [1915b/mi] 8cal 45/58rpm 3.13/3.11mph

1) 0.65mi - 38:39(59:39/mi) 83/104bpm [4951b/mi] 133cal 8/79rpm 1.01/3.13mph

Easy then last 1/2 mile ish increased to probably more sub lactate threshold. Quite a bit of climbing in first 2 miles or so (when you run through a place called Skys Edge you get a hint it’s uphill) on one of the 7 hills Sheffield is built on.

Legs felt good on faster bit

1) 3.53mi - 30:20(8:35/mi) 153/172bpm [1314b/mi] 381cal 6.99/9.66mph

1) 0.15mi - 8:59(58:33/mi) 75/90bpm [4391b/mi] 28cal 12/79rpm 1.02/3.63mph

Only chance to get a longer run in. Easy run to Rother valley
1/2 mile efforts at MP with reducing recovery between each effort
Easy run back to Kiveton woodlands then some running drills, hoping, box jumps and strides

MP sections showed on pace on watch but a bit quicker on here.
Legs felt good

Easy
1) 5.34mi - 47:31(8:54/mi) 133/146bpm [1184b/mi] 485cal 6.74/7.33mph

MP
2) 0.51mi - 3:34(7:01/mi) 154/158bpm [1080b/mi] 46cal 8.55/8.72mph

Easy
3) 2.44mi - 20:42(8:29/mi) 144/155bpm [1223b/mi] 214cal 7.07/8.68mph

MP
4) 0.5mi - 3:31(7:02/mi) 155/160bpm [1091b/mi] 44cal 8.53/8.89mph

Easy
5) 1.16mi - 9:55(8:35/mi) 144/156bpm [1235b/mi] 94cal 7/8.66mph

MP
6) 0.5mi - 3:30(7:00/mi) 157/162bpm [1099b/mi] 44cal 8.57/8.87mph

Easy
7) 1mi - 8:36(8:37/mi) 146/160bpm [1257b/mi] 80cal 6.97/8.7mph

MP
8) 0.51mi - 3:34(7:02/mi) 163/168bpm [1146b/mi] 49cal 8.54/8.79mph

Easy
9) 1.7mi - 18:12(10:43/mi) 139/165bpm [1490b/mi] 130cal 5.59/8.16mph

Running drills
10) 0.06mi - 39(10:16/mi) 140/143bpm [1438b/mi] 3cal 5.84/6.07mph

Easy
11) 0.03mi - 23(11:29/mi) 142/143bpm [1631b/mi] 2cal 5.22/6.05mph

Hopping and box jumping

12) 0.04mi - 41(17:08/mi) 145/148bpm [2485b/mi] 5cal 3.5/5.72mph

Easy
13) 0.05mi - 31(11:20/mi) 145/148bpm [1644b/mi] 4cal 5.29/5.89mph

2 sets of strides and recocery
14) 0.06mi - 23(5:59/mi) 148/154bpm [886b/mi] 3cal 10.02/9.2mph
15) 0.02mi - 16(13:30/mi) 154/154bpm [2078b/mi] 3cal 4.45/9.31mph
16) 0.06mi - 25(6:26/mi) 154/158bpm [990b/mi] 5cal 9.33/9.93mph

Easy

17) 1.03mi - 10:48(10:29/mi) 140/160bpm [1467b/mi] 73cal 5.73/9.39mph

1) 1mi - 52:05(52:05/mi) 64/87bpm [3334b/mi] 122cal 11/80rpm 1.15/8.79mph
2) 0.16mi - 7:41(48:05/mi) 72/79bpm [3462b/mi] 20cal 14/79rpm 1.25/4.74mph

Very easy run along canal to Turnerwood and back. Had to be careful as getting dark especially under the tree cover and not took headtorch.
Legs felt ok after yesterday’s run

1) 6.61mi - 1:07:11(10:10/mi) 126/135bpm [1281b/mi] 578cal 5.9/7.12mph

1) 0.42mi - 19:57(48:00/mi) 72/100bpm [3457b/mi] 59cal 11/79rpm 1.25/2.78mph

1) 0.8mi - 48:43(1:01:00/mi) 67/84bpm [4087b/mi] 87cal 3/80rpm 0.98/6.47mph