Short gym, cut short as I talked with L and then bumped into Tim for chat, only had time till 7pm as G picking me up.

Supersets x 3

Sit ups x 15 (8kg)
Rocking crunch x 15 (8kg)

Scorpion press-leg extension x 14
2 point curl x 10 (8kg)

Single leg bridge x 12 per leg
Glute raise x 12 per leg

Split Summary
===
1) 0.04m - 4:49(1:59:09/m) 2cal 0.5/3.51mph
2) 0m - 43(6:42:08/m) 0.15/3.17mph
3) 0.03m - 4:19(2:18:27/m) 2cal 0.43/3.3mph
4) 0m - 1:19(5:59:25/m) 0.17/3.42mph
5) 0m - 4:48(19:22:27/m) 0.05/3.09mph
6) 0m - 31(3:22:42/m) 0.3/3.07mph
7) 0.1m - 5:20(55:21/m) 10cal 1.08/39.16mph
8) 0.01m - 47(1:17:12/m) 0.78/1.3mph

5k after work and before the gym.

Split Summary
===
1) 1m - 8:15(8:15/m) 106cal 7.27/67.73mph
2) 1m - 8:30(8:30/m) 102cal 7.06/8.56mph
3) 1m - 8:11(8:11/m) 101cal 7.33/8.64mph
4) 0.08m - 36(7:45/m) 8cal 7.74/8.14mph

Cam's pace run.
Beautiful misty morning, Gulls on the island and a Heron on the Broad about 3 metres way from us. Had to stop for a look. Lovely.

Split Summary
===
1) 1m - 9:28(9:28/m) 104cal 6.34/20.75mph
2) 1m - 9:39(9:39/m) 103cal 6.22/7.72mph
3) 1m - 9:35(9:35/m) 101cal 6.26/6.76mph
4) 0.17m - 1:22(7:55/m) 16cal 7.57/7.6mph

To work to meet Cam for her run.
Beautiful morning, gloves out today.
Felt surprisingly comfortable at this pace, not been able to say that in very long time.

Split Summary
===
1) 1m - 8:50(8:50/m) 101cal 6.8/10.18mph
2) 1m - 8:11(8:11/m) 100cal 7.33/7.72mph
3) 1m - 7:53(7:53/m) 104cal 7.62/8.58mph
4) 0.07m - 30(7:39/m) 6cal 7.84/8.06mph

Warm up for 5 mins, then a try at 3 min on-90 sec off x 6 on tready. Felt ok. Accelerometer well out on distance again.

Split Summary
===
1) 0.55m - 5:02(9:13/m) 54cal 6.51/7.12mph
2) 0.21m - 3:03(14:52/m) 13cal 4.04/6.49mph
3) 0.36m - 3:03(8:34/m) 36cal 7.01/7.56mph
4) 0.31m - 3:00(9:42/m) 30cal 6.19/7.45mph
5) 0.35m - 3:04(8:39/m) 36cal 6.93/7.49mph
6) 0.33m - 3:02(9:07/m) 33cal 6.58/7.45mph
7) 0.39m - 3:16(8:22/m) 39cal 7.18/7.51mph
8) 0.18m - 3:40(20:30/m) 13cal 2.93/7.41mph

With Cam at her pace - she broke 30 minutes for 5k today! :0)

Split Summary
===
1) 1m - 9:32(9:32/m) 103cal 6.29/7.87mph
2) 1m - 9:53(9:53/m) 104cal 6.07/6.47mph
3) 1m - 9:26(9:26/m) 100cal 6.36/7.2mph
4) 0.15m - 1:12(7:55/m) 14cal 7.57/7.64mph

Supersets x 3.

Mountain climbers x 30
TT abs x 16
Plank touch outs x 30

Press up x12
Upright row x 12 (15kg)
2 point curl x 10 (9kg)

Hamstring bridge x 15
Jacknife x 15
Glute raise x 12 per leg

Plank pulse set x 10 (front, left, right)

Split Summary
===
1) 0.08m - 6:55(1:21:44/m) 6cal 0.73/3.72mph
2) 0m - 1:00(9:19:52/m) 0.11/3.23mph
3) 0.08m - 6:36(1:19:52/m) 5cal 0.75/3.49mph
4) 0.01m - 1:03(1:29:33/m) 0.67/3.44mph
5) 0.04m - 10:23(4:24:28/m) 2cal 0.23/3.55mph
6) 0.03m - 51(30:02/m) 2cal 2/3.51mph
7) 0.02m - 3:31(3:18:32/m) 1cal 0.3/3.3mph
8) 0m - 1(/m)

To Sportspark to meet Cam.
That was a good second mile!! Foot is feeling more settled again.

Split Summary
===
1) 1m - 9:07(9:07/m) 100cal 6.58/7.49mph
2) 1m - 8:08(8:08/m) 101cal 7.38/8.66mph
3) 0.02m - 9(7:01/m) 2cal 8.56/7.85mph

Run from our Air BnB at Burnham Overy Staithe. Out towards Holkham along the sea wall. Turned around when the sand got too much for foot. Then made it up in Burnham in the other direction. Windy on return loop.

Split Summary
===
1) 1m - 8:34(8:34/m) 102cal 7.01/11.46mph
2) 1m - 8:17(8:17/m) 99cal 7.24/8.37mph
3) 1m - 8:20(8:20/m) 102cal 7.2/8.06mph
4) 1m - 8:03(8:03/m) 101cal 7.45/8.93mph
5) 0.14m - 1:12(8:33/m) 13cal 7.01/8.5mph

Supersets x 3.

Rocking crunch x 15 (9kg)
TT abs x 16
Reverse crunch-leg extension x 10

Single leg bridge x 12 per leg
Glute raises x 12 per leg
Straight leg lifts x 10 per leg

Press up-shoulder tap x 12
Bent over row x 12 (17.5kg)
Scorpion press x 14

V up x 15 on swiss ball
Hamstring bridge x 12
Jacknife press up x15

Split Summary
===
1) 0.02m - 7:10(5:21:27/m) 1cal 0.19/3.38mph
2) 0m - 31(2:25:54/m) 0.41/3.23mph
3) 0.03m - 11:40(7:22:23/m) 1cal 0.14/3.42mph
4) 0.03m - 1:07(39:18/m) 2cal 1.53/3.47mph
5) 0.04m - 7:57(3:38:12/m) 2cal 0.28/3.32mph
6) 0.03m - 1:08(44:09/m) 1cal 1.36/3.51mph
7) 0.04m - 9:40(4:28:01/m) 2cal 0.22/3.34mph
8) 0.01m - 35(48:11/m) 1.25/3.49mph
9) 0m - 9(/m)

Little 5k before gym.

Split Summary
===
1) 1m - 8:31(8:31/m) 103cal 7.04/28.3mph
2) 1m - 8:29(8:29/m) 101cal 7.08/8.08mph
3) 1m - 8:07(8:07/m) 103cal 7.39/8.83mph
4) 0.13m - 1:03(7:55/m) 13cal 7.57/7.93mph

Super slow one with Cam - she got a stitch due to rice and curry on a late lunch too close to run time!

Split Summary
===
1) 1m - 9:24(9:24/m) 105cal 6.38/7.91mph
2) 1m - 10:27(10:27/m) 105cal 5.74/7.26mph
3) 1m - 10:25(10:25/m) 104cal 5.76/6.68mph
4) 0.43m - 3:59(9:11/m) 43cal 6.54/6.95mph

Tready intervals.
Warm up of 1 mile, then 6 x 3 min on-90 sec off.
Warm down to 4.5 miles.

Split Summary
===
1) 0.83m - 8:09(9:50/m) 85cal 6.1/6.7mph
2) 0.01m - 6(9:10/m) 1cal 6.54/5.82mph
3) 0m - 3:03(14:04:06/m) 0.07/3.61mph
4) 0.31m - 3:03(9:55/m) 31cal 6.05/6.74mph
5) 0.03m - 43(22:55/m) 3cal 2.62/6.74mph
6) 0.2m - 3:04(15:32/m) 13cal 3.87/5.13mph
7) 0.35m - 3:04(8:49/m) 35cal 6.8/7.22mph
8) 0.34m - 3:03(8:59/m) 34cal 6.68/7.16mph
9) 0.35m - 3:11(9:03/m) 35cal 6.63/6.97mph
10) 0.53m - 5:52(11:10/m) 50cal 5.38/6.59mph

Home after gym-downhill assist on 2nd mile.

Split Summary
===
1) 1m - 8:29(8:29/m) 103cal 7.07/9.02mph
2) 0.86m - 6:36(7:41/m) 88cal 7.8/8.54mph

Big supersets.

Deadlifts x 12 (15kg)
Press ups on barbell x 12
Rocking crunch x 12 (9kg)
Bent over row x 12 (15kg)
TT abs x 14
Reverse crunch-leg extension x 12
Shoulder press x 12 (15kg)
Single leg lifts x 10 per leg

x 3 sets

2 min plank to finish.

Split Summary
===
1) 0.05m - 6:31(2:03:04/m) 3cal 0.49/3.32mph
2) 0.01m - 41(1:45:51/m) 0.57/3.59mph
3) 0.02m - 2:12(1:34:10/m) 1cal 0.64/3.21mph
4) 0.02m - 2:09(2:13:33/m) 1cal 0.45/3.36mph
5) 0.01m - 1:48(2:27:34/m) 0.41/3.44mph
6) 0m - 43(4:54:29/m) 0.2/2.9mph
7) 0.05m - 6:35(2:17:43/m) 3cal 0.44/3.49mph
8) 0m - 35(5:30:40/m) 0.18/3.13mph
9) 0m - 2:13(44:01:07/m) 0.02/3.03mph
10) 0m - 5(/m)

Run before gym - bit tired, heavy legged, maybe some grumbling from knee again.

Split Summary
===
1) 1m - 8:38(8:38/m) 104cal 6.95/67.65mph
2) 1m - 8:36(8:36/m) 103cal 6.98/8.18mph
3) 1m - 8:31(8:31/m) 101cal 7.05/7.95mph
4) 1m - 8:26(8:26/m) 103cal 7.12/8.27mph
5) 0.1m - 48(7:42/m) 10cal 7.79/8.87mph

Core, single leg lifts, glute raises, plank (2:30), + Dirty 30 with G (9kg med ball and 17.5 kg barbell)

Split Summary
===
1) 0.03m - 3:47(2:29:49/m) 1cal 0.4/3.23mph
2) 0m - 40(4:38:23/m) 0.21/2.88mph
3) 0.02m - 3:21(2:55:32/m) 1cal 0.34/3.26mph
4) 0.01m - 1:06(1:25:15/m) 0.7/3.3mph
5) 0.01m - 2:56(3:19:56/m) 1cal 0.3/3.49mph
6) 0m - 45(4:38:47/m) 0.21/3.3mph
7) 0.01m - 2:51(3:23:08/m) 1cal 0.3/3.21mph
8) 0.01m - 1:26(3:11:56/m) 0.31/3.47mph
9) 0.01m - 2:46(4:39:55/m) 0.21/3.23mph
10) 0m - 47(15:46:49/m) 0.06/2.94mph
11) 0.03m - 2:44(1:35:04/m) 2cal 0.63/3.34mph
12) 0m - 46(/m)
13) 0.01m - 2:51(9:05:34/m) 0.11/3.23mph
14) 0m - 47(5:05:07/m) 0.2/3.09mph
15) 0.02m - 2:51(3:08:03/m) 1cal 0.32/3.51mph
16) 0m - 46(7:00:37/m) 0.14/3.26mph
17) 0.02m - 2:45(2:30:45/m) 1cal 0.4/3.32mph
18) 0m - 45(4:49:48/m) 0.21/3.09mph
19) 0m - 2:32(/m)
20) 0.01m - 46(2:11:18/m) 0.46/3.07mph
21) 0.01m - 2:25(6:43:31/m) 0.15/3.21mph
22) 0m - 20(3:27:59/m) 0.29/2.86mph
23) 0m - 3:17(/m)
24) 0m - 1(/m)

One before work. Longest run in ages. Quite comfortable pace. Knee was weak at end. Strapped up (precaution) for the day.

Split Summary
===
1) 1m - 8:24(8:24/m) 103cal 7.14/22.87mph
2) 1m - 8:26(8:26/m) 102cal 7.11/8.14mph
3) 1m - 8:13(8:13/m) 104cal 7.31/9.16mph
4) 1m - 8:00(8:00/m) 101cal 7.5/8.5mph
5) 1m - 8:08(8:08/m) 102cal 7.37/8.87mph
6) 0.11m - 50(7:22/m) 12cal 8.14/9.83mph

With Cam.

Hmm, not good. Posterior horn knee thing flaring up.

Split Summary
===
1) 1m - 9:38(9:38/m) 103cal 6.22/24.84mph
2) 1m - 9:44(9:44/m) 104cal 6.17/7.22mph
3) 1m - 9:34(9:34/m) 102cal 6.28/7.43mph
4) 0.57m - 5:08(9:04/m) 57cal 6.61/7.87mph

Steady tready test with strap on knee. Felt generally ok.

Split Summary
===
1) 1m - 9:17(9:17/m) 102cal 6.47/7.1mph
2) 1m - 10:36(10:36/m) 97cal 5.66/6.53mph
3) 1m - 12:32(12:32/m) 89cal 4.78/6.66mph
4) 0.03m - 18(9:05/m) 3cal 6.61/6.45mph

Ab sets with Cam x 3:

Sit ups x 12 (9kg)
TT abs x 16
Reverse crunch-leg extension x 10
Plank 30 secs

Then mixed superset lone x 3:

Press ups x 12
2 point curl x 10 (9kg)
Single leg bridge x 12 per leg
Glute raises x 12 per leg

Split Summary
===
1) 0.02m - 2:53(1:58:03/m) 1cal 0.51/3.38mph
2) 0m - 1:11(11:03:00/m) 0.09/3.23mph
3) 0.03m - 3:05(1:30:12/m) 2cal 0.66/3.34mph
4) 0.01m - 1:13(3:53:24/m) 0.26/3.26mph
5) 0.02m - 3:17(2:52:49/m) 1cal 0.35/3.4mph
6) 0m - 44(2:47:17/m) 0.36/3.34mph
7) 0.02m - 3:58(2:47:27/m) 1cal 0.36/3.34mph
8) 0m - 30(/m)
9) 0.02m - 3:47(3:49:32/m) 1cal 0.26/3.32mph
10) 0m - 27(/m)
11) 0.02m - 3:35(2:58:42/m) 1cal 0.34/3.32mph
12) 0m - 1(/m)

Tready run with Cam - knee not too bad, it's mostly quad...

Split Summary
===
1) 1m - 9:56(9:56/m) 103cal 6.04/6.55mph
2) 1m - 14:19(14:19/m) 81cal 4.19/6.1mph
3) 0.59m - 6:06(10:20/m) 60cal 5.8/6.37mph

To gym.

Split Summary
===
1) 1m - 9:09(9:09/m) 101cal 6.56/7.62mph
2) 1m - 8:32(8:32/m) 102cal 7.03/8.18mph
3) 0.03m - 16(7:43/m) 3cal 7.77/7.43mph

Core supersets x 4

Sit ups x 15 (9kg)
TT abs x 16
Plank 45 secs
Twist crunchies x 20 (9kg)
Reverse crunch-leg extension x 12
Alphabet legs

Split Summary
===
1) 0.04m - 5:05(2:14:42/m) 2cal 0.45/3.3mph
2) 0m - 46(/m)
3) 0.06m - 5:03(1:28:09/m) 4cal 0.68/3.49mph
4) 0m - 53(4:19:57/m) 0.23/3.11mph
5) 0.07m - 4:59(1:11:44/m) 4cal 0.84/3.32mph
6) 0m - 46(7:46:23/m) 0.13/2.94mph
7) 0.05m - 5:04(1:45:50/m) 3cal 0.57/3.38mph
8) 0.02m - 1:13(1:13:18/m) 1cal 0.82/3.23mph
9) 0.03m - 5:29(2:57:29/m) 2cal 0.34/3.34mph

Tready run to be kind to knee/quad.
Feels improved.

Split Summary
===
1) 1m - 8:55(8:55/m) 101cal 6.73/6.89mph
2) 1m - 8:46(8:46/m) 101cal 6.84/6.95mph
3) 1m - 8:49(8:49/m) 101cal 6.8/6.91mph
4) 0.81m - 7:13(8:51/m) 82cal 6.78/6.85mph

Tready run.

Split Summary
===
1) 1m - 8:52(8:52/m) 101cal 6.76/7.06mph
2) 1m - 9:10(9:10/m) 102cal 6.55/6.8mph
3) 0.83m - 7:22(8:52/m) 84cal 6.77/6.85mph

Arms and leg supersets x 3.
Press up on bosu x 12
Front raise on bosu x 12 (8kg)
B/o row x 12 (15kg)
Scorpion press-leg extension x 12
Ham bridge on swiss ball x 12
Glute raises x 12 per leg
Straight leg left x 12 per leg
Press up-Vu p on swiss ball x 12

Split Summary
===
1) 0.04m - 8:14(3:12:32/m) 3cal 0.31/3.17mph
2) 0.01m - 46(1:10:44/m) 0.85/3.11mph
3) 0.02m - 7:52(5:19:22/m) 1cal 0.19/3.3mph
4) 0m - 38(3:05:11/m) 0.32/3.26mph
5) 0.03m - 7:51(4:12:06/m) 2cal 0.24/3.21mph
6) 0.03m - 57(34:02/m) 2cal 1.76/3.3mph

Test lone outdoor run - commute home.

Split Summary
===
1) 1m - 8:21(8:21/m) 109cal 7.19/1.11mph
2) 1m - 8:26(8:26/m) 102cal 7.11/9.18mph
3) 1m - 8:16(8:16/m) 102cal 7.26/9.18mph
4) 0.06m - 30(8:12/m) 6cal 7.32/9.27mph

With Cam - easy pace.

Split Summary
===
1) 1m - 9:34(9:34/m) 105cal 6.27/7.95mph
2) 1m - 9:37(9:37/m) 102cal 6.23/7.68mph
3) 1m - 9:13(9:13/m) 103cal 6.51/8.1mph
4) 0.66m - 6:09(9:20/m) 66cal 6.43/7.87mph
5) 0.16m - 1:12(7:36/m) 17cal 7.89/13.55mph

Fast and furious session, due to time.

Core and upper body supersets with Cam.

Core x 3 sets:

Sit ups x 15 (9kg)
Twist crunchies x 30 (9kg)
Reverse crunch-leg extension x12
TT abs x 16

Upper body x 3 sets:

Press ups x 12
Front raise x 10 (9kg)
2 point curl x 10 (9kg)

Split Summary
===
1) 0.04m - 3:32(1:24:19/m) 3cal 0.71/3.3mph
2) 0m - 1:22(4:57:52/m) 0.2/3.38mph
3) 0.04m - 4:25(1:47:58/m) 2cal 0.55/3.92mph
4) 0m - 53(5:44:49/m) 0.17/3.09mph
5) 0.02m - 3:26(2:58:28/m) 1cal 0.34/3.15mph
6) 0.01m - 1:26(3:25:58/m) 0.29/3.15mph
7) 0.04m - 1:45(46:14/m) 2cal 1.3/3.26mph
8) 0.01m - 17(53:26/m) 1.12/3.44mph
9) 0.01m - 4:39(8:34:43/m) 0.12/3.05mph
10) 0m - 4(/m)

With Cam on tready to save the knee.

Split Summary
===
1) 1m - 9:49(9:49/m) 102cal 6.12/6.51mph
2) 1m - 11:07(11:07/m) 98cal 5.4/6.35mph
3) 0.6m - 6:53(11:23/m) 60cal 5.27/6.05mph

To gym from home.

Split Summary
===
1) 1m - 9:05(9:05/m) 100cal 6.6/7.72mph
2) 1m - 8:16(8:16/m) 102cal 7.25/8.52mph
3) 0.05m - 24(8:10/m) 5cal 7.35/7.7mph