New Years Day beach pootle. Hugo and Henry and Stu and Harriers.

Split Summary
===
1) 1m - 10:25(10:25/m) 130cal 5.76/6.95mph
2) 1m - 10:12(10:12/m) 132cal 5.88/6.07mph
3) 1m - 9:48(9:48/m) 126cal 6.12/7.28mph
4) 1m - 9:40(9:40/m) 128cal 6.21/6.72mph
5) 0.07m - 43(10:14/m) 7cal 5.86/5.66mph

Scuppered a bit by icy roads.

Split Summary
===
1) 1m - 9:32(9:32/m) 123cal 6.29/6.72mph
2) 1m - 10:28(10:28/m) 130cal 5.74/7.08mph
3) 1m - 10:16(10:16/m) 129cal 5.85/6.76mph
4) 1m - 13:32(13:32/m) 101cal 4.43/6.22mph
5) 0.18m - 1:52(10:29/m) 23cal 5.72/5.78mph

That was... unpleasant?

Split Summary
===
1) 1m - 9:56(9:56/m) 128cal 6.04/6.41mph
2) 1m - 9:28(9:28/m) 129cal 6.34/6.76mph
3) 1m - 9:51(9:51/m) 127cal 6.09/6.57mph
4) 1m - 9:37(9:37/m) 130cal 6.24/6.53mph
5) 1m - 10:15(10:15/m) 132cal 5.85/6.18mph
6) 1m - 10:13(10:13/m) 130cal 5.87/6.18mph
7) 1m - 10:32(10:32/m) 132cal 5.69/6.05mph
8) 1m - 10:18(10:18/m) 128cal 5.82/6.57mph
9) 1m - 9:47(9:47/m) 132cal 6.13/6.66mph
10) 1m - 10:44(10:44/m) 133cal 5.59/5.91mph
11) 1m - 11:24(11:24/m) 125cal 5.26/5.95mph
12) 1m - 10:53(10:53/m) 134cal 5.51/5.95mph
13) 1m - 10:58(10:58/m) 134cal 5.47/5.97mph
14) 0.12m - 1:14(10:08/m) 15cal 5.92/5.82mph

Parkrun with Pitstop Henry.

Split Summary
===
1) 1m - 10:25(10:25/m) 121cal 5.76/9.2mph
2) 1m - 9:39(9:39/m) 118cal 6.22/8.54mph
3) 1m - 8:18(8:18/m) 130cal 7.22/8.77mph
4) 0.2m - 1:46(8:36/m) 28cal 6.97/10.85mph

Limekiln Trail Race. Really fun. Very windy!!

Split Summary
===
1) 1m - 9:24(9:24/m) 129cal 6.38/7.28mph
2) 1m - 11:50(11:50/m) 119cal 5.07/6.28mph
3) 1m - 9:34(9:34/m) 128cal 6.27/8.85mph
4) 1m - 10:27(10:27/m) 131cal 5.74/6.66mph
5) 1m - 9:41(9:41/m) 125cal 6.19/9.96mph
6) 1m - 8:18(8:18/m) 131cal 7.22/8.39mph
7) 1m - 8:24(8:24/m) 128cal 7.15/7.66mph
8) 1m - 8:39(8:39/m) 130cal 6.94/8.27mph
9) 0.39m - 3:18(8:28/m) 48cal 7.09/7.85mph

Run with Henry. Knackered.

Split Summary
===
1) 1m - 10:35(10:35/m) 123cal 5.67/7.03mph
2) 1m - 12:00(12:00/m) 115cal 5/6.49mph
3) 1m - 10:26(10:26/m) 127cal 5.75/7.06mph
4) 1m - 10:35(10:35/m) 134cal 5.67/6.12mph
5) 0.15m - 1:33(10:33/m) 20cal 5.69/5.89mph

20 minutes out chatty pace, back along the same route 10K pace.

Split Summary
===
1) 1m - 11:08(11:08/m) 130cal 5.39/6.2mph
2) 0.76m - 8:54(11:39/m) 101cal 5.15/5.49mph
3) 1m - 7:49(7:49/m) 132cal 7.68/9.04mph
4) 0.78m - 6:27(8:13/m) 101cal 7.29/10mph

6*45s up/90s down, 90s rest, 6*45s up/90s down

Paces
7.34, 7.23, 7.28, 7.19, 7.28, 7.21
7.11, 7.26, 7.33, 7.30, 7.34, 6.00

Split Summary
===
1) 1m - 11:37(11:36/m) 124cal 5.17/5.91mph
2) 0.6m - 6:10(10:18/m) 78cal 5.82/6.47mph
3) 0.1m - 46(7:34/m) 9cal 7.93/7.6mph
4) 0.11m - 1:30(14:04/m) 14cal 4.27/7.62mph
5) 0.1m - 46(7:23/m) 10cal 8.13/7.56mph
6) 0.11m - 1:30(13:20/m) 15cal 4.5/8.01mph
7) 0.1m - 46(7:28/m) 10cal 8.03/7.81mph
8) 0.11m - 1:30(13:15/m) 16cal 4.53/7.85mph
9) 0.1m - 45(7:19/m) 12cal 8.19/8.6mph
10) 0.11m - 1:30(13:09/m) 16cal 4.56/8.29mph
11) 0.1m - 46(7:28/m) 10cal 8.04/7.7mph
12) 0.11m - 1:30(13:06/m) 17cal 4.58/7.66mph
13) 0.1m - 46(7:21/m) 10cal 8.16/7.87mph
14) 0.11m - 3:00(26:08/m) 16cal 2.3/7.87mph
15) 0.11m - 46(7:11/m) 11cal 8.35/8.27mph
16) 0.11m - 1:29(13:18/m) 16cal 4.51/8.27mph
17) 0.1m - 46(7:26/m) 12cal 8.06/8.47mph
18) 0.12m - 1:30(12:40/m) 18cal 4.74/8.1mph
19) 0.1m - 46(7:33/m) 9cal 7.94/7.68mph
20) 0.11m - 1:30(13:07/m) 16cal 4.57/7.6mph
21) 0.1m - 46(7:30/m) 11cal 8/7.72mph
22) 0.11m - 1:30(13:51/m) 16cal 4.33/7.68mph
23) 0.1m - 46(7:34/m) 10cal 7.94/7.56mph
24) 0.11m - 1:30(13:54/m) 16cal 4.32/7.58mph
25) 0.13m - 46(6:00/m) 12cal 10.01/10.08mph
26) 0.13m - 1:24(10:49/m) 17cal 5.55/9.16mph
27) 0.7m - 7:57(11:27/m) 76cal 5.24/6.14mph

Parkrun, cold and wet.

Split Summary
===
1) 1m - 7:45(7:45/m) 126cal 7.74/9.33mph
2) 1m - 8:04(8:04/m) 128cal 7.44/8.97mph
3) 1m - 8:08(8:08/m) 131cal 7.38/10.54mph
4) 0.16m - 55(5:48/m) 20cal 10.36/11.96mph

Warm up

Split Summary
===
1) 1m - 11:55(11:55/m) 116cal 5.03/7.26mph
2) 0.83m - 8:50(10:37/m) 95cal 5.65/8.62mph

Underdressed and got really fucking cold. Horrendous.

Split Summary
===
1) 1m - 9:56(9:56/m) 125cal 6.04/6.78mph
2) 1m - 10:46(10:46/m) 133cal 5.57/5.99mph
3) 1m - 10:21(10:21/m) 130cal 5.79/6.24mph
4) 1m - 10:36(10:36/m) 133cal 5.66/7.81mph
5) 1m - 10:10(10:10/m) 130cal 5.9/6.3mph
6) 1m - 10:17(10:17/m) 133cal 5.83/6.18mph
7) 1m - 10:53(10:53/m) 134cal 5.52/5.95mph
8) 1m - 10:49(10:49/m) 133cal 5.55/5.99mph
9) 1m - 12:07(12:07/m) 122cal 4.95/5.43mph
10) 1m - 12:07(12:07/m) 126cal 4.95/6.03mph
11) 1m - 10:36(10:36/m) 134cal 5.66/6.24mph
12) 1m - 12:26(12:26/m) 123cal 4.82/5.22mph
13) 1m - 13:28(13:28/m) 90cal 4.45/5.36mph
14) 1m - 12:05(12:05/m) 128cal 4.97/5.36mph
15) 1m - 10:46(10:46/m) 128cal 5.58/6.2mph
16) 0.09m - 55(10:16/m) 11cal 5.84/5.89mph

Much better than last week! Felt almost fresh until about 1hr50 and only really felt it at 13.5/14 miles, then cadence and effort drift up, pace drifts down.

Split Summary
===
1) 1m - 10:00(10:00/m) 128cal 6/6.41mph
2) 1m - 9:51(9:51/m) 131cal 6.09/6.45mph
3) 1m - 9:57(9:57/m) 131cal 6.03/6.41mph
4) 1m - 10:17(10:17/m) 131cal 5.84/6.16mph
5) 1m - 10:03(10:03/m) 131cal 5.97/6.22mph
6) 1m - 10:48(10:48/m) 127cal 5.55/6.22mph
7) 1m - 10:04(10:04/m) 131cal 5.96/6.28mph
8) 1m - 10:16(10:16/m) 133cal 5.85/6.53mph
9) 1m - 10:08(10:08/m) 131cal 5.92/6.37mph
10) 1m - 10:01(10:01/m) 131cal 5.99/7.31mph
11) 1m - 9:58(9:58/m) 132cal 6.02/9.81mph
12) 1m - 11:05(11:05/m) 124cal 5.41/6.41mph
13) 1m - 10:02(10:02/m) 131cal 5.98/6.22mph
14) 1m - 11:19(11:19/m) 133cal 5.3/5.82mph
15) 1m - 10:47(10:47/m) 131cal 5.56/7.16mph
16) 1m - 10:29(10:29/m) 133cal 5.72/6.51mph
17) 0.04m - 24(11:09/m) 5cal 5.38/5.91mph

Utterly shit.

Split Summary
===
1) 1m - 11:59(11:59/m) 121cal 5.01/6.07mph
2) 1m - 11:49(11:49/m) 125cal 5.08/5.97mph
3) 1m - 11:00(11:00/m) 132cal 5.45/5.8mph
4) 1m - 12:40(12:40/m) 107cal 4.74/5.87mph
5) 0.04m - 38(14:33/m) 5cal 4.12/5.34mph

8*45s up/90s down, 90s rest, 8*45s up/90s down.

Paces
6.46, 7.04, 7.14, 7.06, 7.03, 7.14, 7.15, 6.53
7.03, 7.07, 7.07, 7.04, 7.21, 7.13, 7.38, 6.26

Actually quite evenly paced!

Split Summary
===
1) 1m - 10:51(10:51/m) 126cal 5.53/6.53mph
2) 0.58m - 5:53(10:06/m) 75cal 5.94/6.7mph
3) 0.12m - 47(6:46/m) 11cal 8.87/9.85mph
4) 0.13m - 1:29(11:44/m) 17cal 5.11/7.76mph
5) 0.11m - 46(7:04/m) 11cal 8.49/8.95mph
6) 0.13m - 1:30(11:55/m) 18cal 5.04/8.54mph
7) 0.11m - 46(7:14/m) 10cal 8.3/8.06mph
8) 0.12m - 1:30(12:17/m) 18cal 4.89/8.06mph
9) 0.11m - 46(7:06/m) 12cal 8.44/8.72mph
10) 0.12m - 1:29(12:42/m) 16cal 4.72/8.41mph
11) 0.11m - 45(7:03/m) 12cal 8.5/9.14mph
12) 0.12m - 1:30(12:52/m) 17cal 4.67/8.37mph
13) 0.11m - 46(7:14/m) 10cal 8.3/8.12mph
14) 0.12m - 1:30(13:02/m) 16cal 4.61/7.85mph
15) 0.11m - 46(7:15/m) 11cal 8.27/8.93mph
16) 0.12m - 1:30(12:40/m) 17cal 4.74/8.2mph
17) 0.11m - 47(6:53/m) 14cal 8.71/10.98mph
18) 0.12m - 3:01(24:50/m) 19cal 2.42/8.79mph
19) 0.11m - 45(7:03/m) 10cal 8.51/8.31mph
20) 0.12m - 1:30(12:31/m) 16cal 4.8/8.31mph
21) 0.11m - 46(7:07/m) 11cal 8.42/9.27mph
22) 0.12m - 1:30(12:18/m) 17cal 4.87/8.27mph
23) 0.11m - 46(7:07/m) 10cal 8.44/8.6mph
24) 0.12m - 1:30(12:34/m) 16cal 4.78/7.83mph
25) 0.11m - 46(7:04/m) 12cal 8.49/8.93mph
26) 0.12m - 1:30(12:19/m) 17cal 4.87/8.37mph
27) 0.11m - 47(7:21/m) 11cal 8.16/8.68mph
28) 0.12m - 1:29(12:45/m) 14cal 4.71/8.01mph
29) 0.11m - 46(7:13/m) 12cal 8.32/9.48mph
30) 0.12m - 1:30(12:40/m) 17cal 4.74/8.41mph
31) 0.1m - 46(7:38/m) 10cal 7.87/8.97mph
32) 0.11m - 1:29(13:18/m) 15cal 4.51/7.56mph
33) 0.12m - 46(6:26/m) 12cal 9.33/9.39mph
34) 0.13m - 2:14(16:35/m) 21cal 3.62/9.23mph
35) 0.71m - 8:02(11:16/m) 87cal 5.33/8.37mph