Easy Effort Run
HRM strap not working so HR stats very wrong.

Sleep poor. A little anxious going in to this run but with incorrect HR stats not sure how that affected HR.

Effort was easy all the way round. Felt ploddy and legs still feeling tired despite rest day yesterday.

Miles in legs which was the point of the run so mission accomplished

Split Summary
===
1) 1m - 7:23(7:23/m) 131/146bpm [968b/mi] 110cal
2) 1m - 7:34(7:34/m) 142/152bpm [1075b/mi] 119cal
3) 1m - 7:20(7:20/m) 147/155bpm [1077b/mi] 113cal
4) 1m - 7:28(7:28/m) 148/155bpm [1106b/mi] 120cal
5) 1m - 7:27(7:27/m) 148/157bpm [1102b/mi] 114cal
6) 1m - 7:44(7:44/m) 149/157bpm [1153b/mi] 119cal
7) 1m - 7:33(7:33/m) 151/159bpm [1139b/mi] 123cal
8) 1m - 7:40(7:40/m) 150/161bpm [1150b/mi] 120cal
9) 1m - 7:47(7:47/m) 152/156bpm [1184b/mi] 124cal
10) 1m - 7:52(7:52/m) 153/159bpm [1204b/mi] 122cal
11) 0.17m - 1:17(7:39/m) 151/154bpm [1156b/mi] 18cal

Split Summary
===
1) 0.36m - 5:36(15:31/m) 94/102bpm [1459b/mi] 40cal 61/65rpm

Split Summary
===
1) 1m - 19:38(19:38/m) 86/100bpm [1688b/mi] 94cal 53/115rpm
2) 1m - 19:49(19:49/m) 85/97bpm [1684b/mi] 92cal 52/59rpm
3) 1m - 17:22(17:22/m) 83/99bpm [1442b/mi] 93cal 57/61rpm
4) 1m - 16:27(16:27/m) 86/95bpm [1415b/mi] 91cal 58/63rpm
5) 0.34m - 5:51(17:19/m) 89/106bpm [1541b/mi] 34cal 56/60rpm

Easy Effort Run
Slept a little better. Legs fine when starting.

Ran in Glideride v2 (least liked shoe) so felt heavy and ploddy throughout. Not very efficient in this shoe.

All easy effort.

Legs fine except for left calf. Just a couple of slight twinges in last couple of miles. Something to watch.

Split Summary
===
1) 1m - 7:26(7:26/m) 132/146bpm [982b/mi] 108cal
2) 1m - 7:30(7:30/m) 132/140bpm [989b/mi] 112cal
3) 1m - 7:29(7:29/m) 134/141bpm [1002b/mi] 114cal
4) 1m - 7:25(7:25/m) 133/136bpm [987b/mi] 110cal
5) 1m - 7:27(7:27/m) 130/136bpm [969b/mi] 108cal
6) 1m - 7:27(7:27/m) 132/139bpm [983b/mi] 105cal
7) 1m - 7:47(7:47/m) 135/144bpm [1051b/mi] 114cal
8) 1m - 7:45(7:45/m) 132/138bpm [1022b/mi] 110cal
9) 0.02m - 7(7:03/m) 129/130bpm [909b/mi] 2cal

Split Summary
===
1) 0.33m - 5:15(15:48/m) 95/105bpm [1501b/mi] 36cal 61/66rpm

Long Run - (1m easy, 18m at 6.35-6.45 (MP+20secs), 1m easy)

Slept a bit better but stressed before running. Legs felt good at start.

Quick stop in mile 3 to sort headphones & mile 14 for traffic. Apart from that continuous.

Got in to a rhythm with effort and pace varied slightly depending on gradients, underfoot, wind direction and road crossings.

First half was mainly downhill in to town and mostly reverse on the way back.

All felt comfortable throughout and legs didn’t really tire. HR rose very slightly in the second half but often depending on gradients and wind direction.

Ave pace for middle 18 miles = 6.38

Really pleased with this run as last year I did the same run two weeks further in to training last year and averaged 6.28 pace. That was in Metaspeed Sly. Today was in Glideride v3.

Am I in better shape than I think???

Split Summary
===
1) 1m - 7:07(7:07/m) 131/142bpm [932b/mi] 105cal
2) 1m - 6:40(6:40/m) 138/143bpm [921b/mi] 104cal
3) 1m - 6:33(6:33/m) 140/147bpm [918b/mi] 102cal
4) 1m - 6:38(6:38/m) 144/148bpm [956b/mi] 106cal
5) 1m - 6:35(6:35/m) 145/148bpm [955b/mi] 106cal
6) 1m - 6:37(6:37/m) 143/148bpm [946b/mi] 105cal
7) 1m - 6:43(6:43/m) 144/148bpm [967b/mi] 108cal
8) 1m - 6:36(6:36/m) 147/151bpm [970b/mi] 107cal
9) 1m - 6:40(6:40/m) 145/149bpm [966b/mi] 106cal
10) 1m - 6:39(6:39/m) 146/150bpm [971b/mi] 106cal
11) 1m - 6:42(6:42/m) 146/151bpm [978b/mi] 107cal
12) 1m - 6:38(6:38/m) 148/153bpm [982b/mi] 106cal
13) 1m - 6:38(6:38/m) 147/150bpm [974b/mi] 104cal
14) 1m - 6:43(6:43/m) 149/156bpm [1002b/mi] 109cal
15) 1m - 6:40(6:40/m) 148/152bpm [986b/mi] 106cal
16) 1m - 6:36(6:36/m) 148/152bpm [978b/mi] 106cal
17) 1m - 6:35(6:35/m) 147/152bpm [968b/mi] 103cal
18) 1m - 6:41(6:41/m) 150/154bpm [1002b/mi] 107cal
19) 1m - 6:41(6:41/m) 150/158bpm [1004b/mi] 107cal
20) 1m - 7:08(7:08/m) 149/156bpm [1064b/mi] 111cal
21) 0.2m - 1:23(7:03/m) 143/146bpm [1009b/mi] 20cal

Split Summary
===
1) 0.38m - 6:17(16:33/m) 93/105bpm [1540b/mi] 42cal 60/66rpm

Slept rubbish but calm when running.

Legs felt good after yesterday’s long harder run. Kept effort really easy.

All good.

Split Summary
===
1) 1m - 7:15(7:15/m) 128/136bpm [928b/mi] 107cal
2) 1m - 7:13(7:13/m) 127/134bpm [916b/mi] 104cal
3) 1m - 7:26(7:26/m) 132/137bpm [982b/mi] 111cal
4) 1m - 7:24(7:24/m) 133/140bpm [984b/mi] 109cal
5) 1m - 7:23(7:23/m) 130/137bpm [961b/mi] 106cal
6) 0.02m - 7(7:19/m) 131/132bpm [959b/mi] 2cal

Intervals - (8x5mins/2mins rec aiming for 5.50-5.55 pace)

Slept better but still felt fairly tired (felt drained yesterday). Almost backed out of this before starting, but thought I'd give it a go for at least 5 reps (same as when I did this in Jan, but off 3min recs).

Calves were battered after last week's 4min intervals (5.42 pace) so dialled it back a notch to help with the rest of the week and aim was between 5.50-5.55 as a hard but controlled effort. Plus this week has an extra incline added in due to the extra minute of rep length.

Always had another gear on each rep and could have either run further, or pushed harder if needed. Only looked at watch at the same 3 points on each rep as markers, so really pleased with the consistency of splits (2secs between fastest & slowest) and the paces.

Ave pace for the reps was 5.51.

Legs and calves tiring a little towards the end, but could have done more reps if needed and don't feel as battered as last week.

Elevation weird as each rep started and finished in virtually the same place, so no way it could lose that much height in each rep

Split Summary
===
1) 1m - 7:28(7:28/m) 128/135bpm [955b/mi] 108cal
2) 0.82m - 5:49(7:05/m) 134/140bpm [949b/mi] 90cal
3) 0.85m - 5:00(5:52/m) 153/162bpm [898b/mi] 86cal
4) 0.26m - 2:00(7:46/m) 150/161bpm [1165b/mi] 32cal
5) 0.85m - 5:00(5:51/m) 155/161bpm [908b/mi] 87cal
6) 0.26m - 2:00(7:41/m) 150/162bpm [1154b/mi] 32cal
7) 0.85m - 5:00(5:52/m) 156/162bpm [915b/mi] 87cal
8) 0.25m - 2:00(8:05/m) 150/163bpm [1213b/mi] 32cal
9) 0.85m - 5:00(5:52/m) 157/162bpm [921b/mi] 88cal
10) 0.27m - 2:00(7:29/m) 152/162bpm [1138b/mi] 33cal
11) 0.85m - 5:00(5:53/m) 156/162bpm [919b/mi] 87cal
12) 0.26m - 2:00(7:43/m) 152/163bpm [1173b/mi] 33cal
13) 0.85m - 5:00(5:52/m) 156/163bpm [914b/mi] 87cal
14) 0.26m - 2:00(7:45/m) 151/162bpm [1170b/mi] 32cal
15) 0.85m - 5:00(5:51/m) 158/162bpm [925b/mi] 89cal
16) 0.25m - 2:00(7:51/m) 152/163bpm [1192b/mi] 32cal
17) 0.86m - 5:00(5:51/m) 156/162bpm [912b/mi] 87cal
18) 0.27m - 2:00(7:23/m) 153/161bpm [1131b/mi] 33cal
19) 1m - 7:35(7:35/m) 142/150bpm [1077b/mi] 117cal
20) 0.32m - 2:21(7:19/m) 137/140bpm [1002b/mi] 36cal

Easy(ish) Run
Second run of the day (over 19 miles in total).

Legs were fairly tired to start so didn’t push the effort, but also decided not to hold back. Effort was basically upper end of easy for the majority of the run. Didn’t look at watch at all until back on the estate.

Legs didn’t get any more tired throughout. All good.

Split Summary
===
1) 1m - 6:58(6:58/m) 130/137bpm [907b/mi] 104cal
2) 1m - 6:59(6:59/m) 139/146bpm [971b/mi] 110cal
3) 1m - 6:50(6:50/m) 134/141bpm [915b/mi] 103cal
4) 1m - 7:00(7:00/m) 138/143bpm [966b/mi] 110cal
5) 1m - 6:58(6:58/m) 138/143bpm [961b/mi] 110cal
6) 1m - 6:58(6:58/m) 137/144bpm [955b/mi] 106cal
7) 1m - 7:15(7:15/m) 141/147bpm [1022b/mi] 113cal
8) 1m - 7:14(7:14/m) 138/143bpm [999b/mi] 109cal
9) 0.27m - 1:56(7:06/m) 133/140bpm [945b/mi] 27cal

Easy Effort Run
Legs felt fairly good after intervals yesterday. Sleep not great due to cats!

Kept effort easy. Ran in Glideride v2 which are by far the least economical trainers I have, hence the slightly higher HR than normal for this effort.

Legs fine all the way through.

First run of double day!

Split Summary
===
1) 1m - 7:27(7:27/m) 127/137bpm [946b/mi] 104cal
2) 1m - 7:22(7:22/m) 133/141bpm [981b/mi] 111cal
3) 1m - 7:39(7:39/m) 134/141bpm [1025b/mi] 115cal
4) 1m - 7:22(7:22/m) 131/139bpm [966b/mi] 108cal
5) 1m - 7:29(7:29/m) 134/143bpm [1002b/mi] 114cal
6) 1m - 7:26(7:26/m) 134/139bpm [996b/mi] 109cal
7) 1m - 7:36(7:36/m) 133/140bpm [1011b/mi] 108cal
8) 1m - 7:14(7:14/m) 134/142bpm [968b/mi] 105cal
9) 1m - 7:25(7:25/m) 134/141bpm [994b/mi] 106cal
10) 1m - 7:33(7:33/m) 138/143bpm [1042b/mi] 112cal
11) 1m - 7:24(7:24/m) 136/141bpm [1007b/mi] 108cal
12) 0.03m - 12(7:23/m) 130/131bpm [960b/mi] 3cal

Easy Effort Run
Legs felt tired starting this after double day yesterday. Sleep not great again so usual tired!

Kept effort easy and legs soon loosen off and felt better. Stop in mile 4 to sort out podcasts.

HR seems a little higher in places but using Glideride v2 again to get more mileage in to them to then get rid! Not an efficient shoe

Split Summary
===
1) 1m - 7:26(7:26/m) 129/138bpm [959b/mi] 107cal
2) 1m - 7:23(7:23/m) 130/137bpm [960b/mi] 108cal
3) 1m - 7:40(7:40/m) 133/140bpm [1019b/mi] 110cal
4) 1m - 7:42(7:42/m) 135/142bpm [1040b/mi] 111cal
5) 1m - 7:46(7:46/m) 136/143bpm [1056b/mi] 115cal
6) 0.31m - 2:22(7:39/m) 129/140bpm [987b/mi] 33cal

Easy Effort Run

Slept poorly. Legs felt fine after strength session yesterday (biceps not so!).
Had snowed overnight but most pavements and roads were clear. Snowing throughout though.
Kept effort easy but was feeling a little anxious when running. Surprised at how HR was though as that certainly wasn't effort related.
Legs fine when finishing, although a slight tug under left foot (very slight PF).

Split Summary
===
1) 1m - 7:28(7:28/m) 132/140bpm [985b/mi] 111cal
2) 1m - 7:31(7:31/m) 138/144bpm [1038b/mi] 117cal
3) 1m - 7:21(7:21/m) 136/141bpm [999b/mi] 111cal
4) 1m - 7:32(7:32/m) 140/146bpm [1056b/mi] 115cal
5) 1m - 7:30(7:30/m) 138/145bpm [1036b/mi] 112cal
6) 1m - 7:37(7:37/m) 135/143bpm [1029b/mi] 110cal
7) 1m - 7:47(7:47/m) 142/149bpm [1105b/mi] 118cal
8) 1m - 7:44(7:44/m) 138/144bpm [1068b/mi] 117cal
9) 0.71m - 5:19(7:28/m) 136/142bpm [1015b/mi] 77cal

Easy(ish) Effort Run - Snow!
Fresh snow underfoot. 20mph winds and full on snow when running.
Rubbish sleep so really tired and anxious when running.
Kept effort as easy as possible, but also mindful of keeping a safe stride pattern, so in places effort a little higher than normal.
HR roughly what I'd expect looking back.
Legs fine apart from a slight tweak in right calf from a slip entering Knighton Park.

Split Summary
===
1) 1m - 7:50(7:50/m) 136/144bpm [1066b/mi] 116cal
2) 1m - 7:45(7:45/m) 142/151bpm [1100b/mi] 123cal
3) 1m - 7:42(7:42/m) 140/148bpm [1079b/mi] 117cal
4) 1m - 7:45(7:45/m) 138/147bpm [1070b/mi] 109cal
5) 1m - 7:55(7:55/m) 140/146bpm [1109b/mi] 119cal
6) 1m - 8:00(8:00/m) 140/145bpm [1119b/mi] 120cal
7) 0.51m - 3:58(7:48/m) 137/145bpm [1069b/mi] 59cal

Easy Effort Run - 2 laps of 100k of awesomeness with Naomi
Laps 4 & 5 with Naomi and others.

Easy effort running plus some walking.

All good fun.

27 miles for the day!

Split Summary
===
1) 1mi - 10:58(10:58/mi) 117/127bpm [1284b/mi] 123cal
2) 1mi - 10:23(10:23/mi) 121/129bpm [1257b/mi] 121cal
3) 1mi - 10:51(10:51/mi) 121/130bpm [1312b/mi] 120cal
4) 1mi - 10:53(10:53/mi) 121/131bpm [1317b/mi] 116cal
5) 1mi - 11:21(11:21/mi) 119/126bpm [1350b/mi] 116cal
6) 1mi - 13:33(13:33/mi) 114/126bpm [1544b/mi] 117cal
7) 1mi - 10:47(10:47/mi) 120/132bpm [1294b/mi] 113cal
8) 1mi - 10:10(10:10/mi) 119/142bpm [1210b/mi] 116cal
9) 1mi - 10:08(10:08/mi) 122/129bpm [1235b/mi] 114cal
10) 1mi - 10:05(10:05/mi) 121/129bpm [1221b/mi] 109cal
11) 1mi - 10:46(10:46/mi) 119/127bpm [1282b/mi] 112cal
12) 1mi - 13:36(13:36/mi) 115/131bpm [1564b/mi] 125cal
13) 1mi - 10:48(10:48/mi) 119/130bpm [1285b/mi] 116cal
14) 0.2mi - 2:05(10:09/mi) 113/120bpm [1147b/mi] 21cal

Long Run - First of Two Runs
Poor sleep and feeling very tired. Little anxious as well.

Very cold (-7c) but underfoot conditions were good.

Ran easy effort. Not much to say. Boring. All fine.

First run of two as meeting Naomi for a lap of her 100k of awesomeness later

Split Summary
===
1) 1mi - 7:21(7:21/mi) 133/139bpm [977b/mi] 111cal
2) 1mi - 7:11(7:11/mi) 136/143bpm [978b/mi] 113cal
3) 1mi - 7:22(7:22/mi) 138/147bpm [1017b/mi] 116cal
4) 1mi - 7:30(7:30/mi) 137/143bpm [1029b/mi] 113cal
5) 1mi - 7:26(7:26/mi) 135/141bpm [1005b/mi] 111cal
6) 1mi - 7:33(7:33/mi) 132/139bpm [998b/mi] 107cal
7) 1mi - 7:30(7:30/mi) 134/140bpm [1005b/mi] 108cal
8) 1mi - 7:35(7:35/mi) 135/140bpm [1025b/mi] 110cal
9) 1mi - 7:35(7:35/mi) 134/142bpm [1016b/mi] 111cal
10) 1mi - 7:42(7:42/mi) 138/142bpm [1062b/mi] 110cal
11) 1mi - 7:35(7:35/mi) 134/139bpm [1016b/mi] 108cal
12) 1mi - 7:35(7:35/mi) 134/144bpm [1017b/mi] 108cal
13) 1mi - 7:40(7:40/mi) 138/142bpm [1058b/mi] 113cal
14) 1mi - 7:41(7:41/mi) 139/145bpm [1068b/mi] 117cal
15) 0.1mi - 45(7:25/mi) 133/135bpm [987b/mi] 10cal

Easy Effort Run
Poor sleep again and very tired.

Legs felt surprisingly good after 27 miles yesterday.

Kept effort easy and stopped after 30 mins. Legs fine at the end. Slight annoyance under big toe on right foot.

Split Summary
===
1) 1mi - 7:23(7:23/mi) 128/138bpm [946b/mi] 107cal
2) 1mi - 7:30(7:30/mi) 129/137bpm [967b/mi] 108cal
3) 1mi - 7:55(7:55/mi) 133/139bpm [1052b/mi] 116cal
4) 0.95mi - 7:18(7:40/mi) 131/135bpm [1004b/mi] 106cal

Split Summary
===
1) 0.3mi - 4:46(15:50/mi) 93/105bpm [1473b/mi] 34cal 62/66rpm

Steady Effort Run
Poor sleep (mainly cat related), tired left quad after Saturday and really strong winds meant tempo run was not going to be the best idea.

Decided to run steady effort and not look at paces. Most of miles 2-4 were with the wind behind me with some side gusts and a bit of headwind. Turned on to Victoria Park Road just after 4 miles and hit block headwind.

Back from there was mainly headwind with mix of side gusts and odd bits of calm.

Didn't look at watch until hitting mile 7 and then working out way home to make 9 miles. Actually really surprised with the consistency of pacing given the change in wind direction.

Legs felt the same finishing as when starting, so no more damage.

Start of cutback week before final 3 week big push to London

Split Summary
===
1) 1mi - 7:12(7:12/mi) 131/141bpm [942b/mi] 107cal
2) 1mi - 6:38(6:38/mi) 142/149bpm [943b/mi] 108cal
3) 1mi - 6:34(6:34/mi) 142/146bpm [933b/mi] 105cal
4) 1mi - 6:35(6:35/mi) 146/151bpm [962b/mi] 106cal
5) 1mi - 6:36(6:36/mi) 147/152bpm [970b/mi] 108cal
6) 1mi - 6:39(6:39/mi) 146/151bpm [970b/mi] 107cal
7) 1mi - 6:40(6:40/mi) 149/152bpm [994b/mi] 109cal
8) 1mi - 7:30(7:30/mi) 143/152bpm [1072b/mi] 115cal
9) 1mi - 7:19(7:19/mi) 137/141bpm [1003b/mi] 112cal
10) 0.03mi - 13(7:02/mi) 137/138bpm [963b/mi] 3cal

Easy Effort Run
Very tried when starting and a little anxious. Started with rain, then sleet, then full on snow, then back to sunshine, then rain again.

Legs felt fine to start. Kept effort really easy but hard to get an absolute feel due to weather conditions and most of first half in to a headwind.

Legs still fine by the end, but knees and face really cold and overall started to get cold in the last couple of miles.

Split Summary
===
1) 1mi - 7:19(7:19/mi) 132/143bpm [967b/mi] 108cal
2) 1mi - 7:17(7:17/mi) 135/142bpm [983b/mi] 112cal
3) 1mi - 7:38(7:38/mi) 135/143bpm [1031b/mi] 114cal
4) 1mi - 7:12(7:12/mi) 133/140bpm [957b/mi] 106cal
5) 1mi - 7:25(7:25/mi) 136/141bpm [1009b/mi] 113cal
6) 1mi - 7:24(7:24/mi) 134/138bpm [991b/mi] 106cal
7) 1mi - 7:21(7:21/mi) 132/139bpm [971b/mi] 106cal
8) 1mi - 7:21(7:21/mi) 131/137bpm [964b/mi] 104cal
9) 1mi - 7:36(7:36/mi) 135/141bpm [1025b/mi] 109cal
10) 1mi - 7:31(7:31/mi) 136/141bpm [1022b/mi] 109cal
11) 0.22mi - 1:36(7:13/mi) 131/133bpm [944b/mi] 23cal

Run/Walk with CM
Rough intervals of 30-60 sec run/60 sec walks.

Split Summary
===
1) 0.26mi - 4:09(15:46/mi) 86/96bpm [1356b/mi] 28cal
2) 0.05mi - 33(11:21/mi) 98/111bpm [1113b/mi] 6cal
3) 0.05mi - 50(15:27/mi) 108/115bpm [1669b/mi] 7cal
4) 0.05mi - 35(11:17/mi) 103/108bpm [1162b/mi] 5cal
5) 0.06mi - 1:02(17:27/mi) 99/108bpm [1728b/mi] 7cal
6) 0.05mi - 34(11:20/mi) 100/108bpm [1133b/mi] 5cal
7) 0.05mi - 54(17:16/mi) 106/111bpm [1830b/mi] 6cal
8) 0.06mi - 43(11:27/mi) 107/116bpm [1225b/mi] 6cal
9) 0.06mi - 1:00(16:26/mi) 106/117bpm [1743b/mi] 7cal
10) 0.06mi - 39(11:26/mi) 98/106bpm [1120b/mi] 5cal
11) 0.05mi - 52(16:31/mi) 104/110bpm [1718b/mi] 6cal
12) 0.06mi - 39(11:40/mi) 106/118bpm [1237b/mi] 6cal
13) 0.05mi - 54(18:42/mi) 113/122bpm [2113b/mi] 7cal
14) 0.05mi - 38(11:52/mi) 110/117bpm [1306b/mi] 6cal
15) 0.07mi - 1:20(17:44/mi) 111/119bpm [1968b/mi] 11cal
16) 0.09mi - 59(11:20/mi) 110/116bpm [1247b/mi] 9cal
17) 0.07mi - 1:08(17:04/mi) 113/118bpm [1929b/mi] 9cal
18) 0.08mi - 55(11:35/mi) 116/126bpm [1343b/mi] 8cal
19) 0.05mi - 53(17:26/mi) 120/123bpm [2093b/mi] 8cal
20) 0.08mi - 55(11:27/mi) 118/128bpm [1351b/mi] 9cal
21) 0.06mi - 1:07(17:16/mi) 120/132bpm [2073b/mi] 12cal
22) 0.06mi - 43(11:28/mi) 108/115bpm [1239b/mi] 6cal
23) 0.08mi - 1:28(18:08/mi) 108/115bpm [1958b/mi] 11cal

Easy Effort Run
Slept much better. Very cold and frosty out.

Ran easy effort. Had some jumps in HR a few times for non-running reasons but all felt easy. One stop in mile 5 for about 90 seconds.

Legs felt fine.

Then recorded workout video for www.mhrunnersclub.co.uk

Split Summary
===
1) 1mi - 7:19(7:19/mi) 130/137bpm [950b/mi] 108cal
2) 1mi - 7:13(7:13/mi) 130/137bpm [938b/mi] 108cal
3) 1mi - 7:33(7:33/mi) 132/141bpm [997b/mi] 111cal
4) 1mi - 7:35(7:35/mi) 139/147bpm [1054b/mi] 117cal
5) 1mi - 7:39(7:39/mi) 135/141bpm [1033b/mi] 110cal
6) 0.2mi - 1:28(7:25/mi) 130/133bpm [965b/mi] 20cal

Easy Effort Run - Hip Test

Ran just over a mile. Hip felt fine running and GCT Balance was equal. Came home, PT client had cancelled so went back out to complete 30 minutes of running.

* hip/lower back on left side tight and sore from deadlift yesterday

Split Summary
===
1) 1mi - 7:34(7:34/mi) 130/145bpm [983b/mi] 110cal
2) 1mi - 7:34(7:34/mi) 133/141bpm [1007b/mi] 111cal
3) 1mi - 7:34(7:34/mi) 133/141bpm [1007b/mi] 111cal
4) 1mi - 7:40(7:40/mi) 136/140bpm [1042b/mi] 116cal
5) 0.2mi - 1:30(7:37/mi) 131/135bpm [999b/mi] 21cal

Split Summary
===
1) 1mi - 17:04(17:04/mi) 78/90bpm [1332b/mi] 94cal 59/63rpm
2) 1mi - 16:13(16:13/mi) 81/117bpm [1313b/mi] 93cal 59/82rpm
3) 1mi - 16:28(16:28/mi) 87/126bpm [1432b/mi] 103cal 58/82rpm
4) 1mi - 17:31(17:31/mi) 81/93bpm [1418b/mi] 96cal 57/61rpm
5) 0.06mi - 1:02(17:53/mi) 82/86bpm [1466b/mi] 5cal 58/61rpm

Easy Effort Run - Hip Test
Sleep poor. A little stressy when running. Put music on instead of podcast and calmed quickly. Massage gunned hip and lower back before running.

Hip felt better than yesterday. A little more range of movement at home. Felt absolutely fine when running. Only one issue when stepping sidewards off a kerb. Fine when running straightforward though.

Legs felt bouncy after a short easy day yesterday.

Split Summary
===
1) 1mi - 7:14(7:14/mi) 128/135bpm [925b/mi] 106cal
2) 1mi - 7:23(7:23/mi) 131/140bpm [968b/mi] 111cal
3) 1mi - 7:36(7:36/mi) 133/140bpm [1011b/mi] 114cal
4) 1mi - 7:27(7:27/mi) 132/138bpm [984b/mi] 111cal
5) 0.14mi - 1:04(7:28/mi) 128/133bpm [955b/mi] 15cal

Easy Effort Run - Thames Path
Ewen village start. Beautiful route. Got lost a few times. Thames Path, fields, animals and peace. Much needed for headspace.

Sleep not great. Tired on starting. Legs good throughout. All good

Split Summary
===
1) 1mi - 7:50(7:50/mi) 128/137bpm [1003b/mi] 113cal
2) 1mi - 8:39(8:39/mi) 129/135bpm [1115b/mi] 120cal
3) 1mi - 8:25(8:25/mi) 131/139bpm [1102b/mi] 118cal
4) 1mi - 8:22(8:22/mi) 131/138bpm [1096b/mi] 116cal
5) 1mi - 8:50(8:50/mi) 129/136bpm [1139b/mi] 113cal
6) 1mi - 8:59(8:59/mi) 128/136bpm [1151b/mi] 116cal
7) 1mi - 8:20(8:20/mi) 127/132bpm [1059b/mi] 96cal
8) 1mi - 8:10(8:10/mi) 129/135bpm [1054b/mi] 112cal
9) 1mi - 8:29(8:29/mi) 130/135bpm [1103b/mi] 111cal
10) 1mi - 8:07(8:07/mi) 131/136bpm [1064b/mi] 109cal
11) 1mi - 7:37(7:37/mi) 135/143bpm [1028b/mi] 105cal
12) 1mi - 7:36(7:36/mi) 135/139bpm [1027b/mi] 106cal
13) 1mi - 7:52(7:52/mi) 136/145bpm [1069b/mi] 105cal
14) 0.11mi - 54(8:00/mi) 139/141bpm [1111b/mi] 14cal

Easy Effort Run
No sleep. Stressed when running.

Left ankle a bit tight and top of right foot sore after trail run. Muscles all fine though.

Just kept it as easy as possible. Nothing else to say. Legs good at the end.

Split Summary
===
1) 1mi - 7:24(7:24/mi) 125/133bpm [926b/mi] 108cal
2) 1mi - 7:23(7:23/mi) 127/135bpm [938b/mi] 107cal
3) 1mi - 7:30(7:30/mi) 128/140bpm [960b/mi] 108cal
4) 1mi - 7:30(7:30/mi) 128/136bpm [959b/mi] 105cal
5) 0.14mi - 1:04(7:23/mi) 126/132bpm [931b/mi] 15cal

Split Summary
===
1) 0.26mi - 4:05(15:28/mi) 92/99bpm [1423b/mi] 29cal 63/66rpm

Tempo Run - (20 mins easy, 30 mins aiming 6.10-6.15, finish easy)

Hardly any sleep. Stressed when running. Wore Metaspeed Sky as a mental boost.

Aim was 30 mins between 6.10-6.15 pace. Managed to hold even splits and getting slightly faster towards the end. Plenty left if I needed to go for longer and pace/effort felt very sustainable for much longer.

Ave pace for 31 mins was 6.11 (rounded up to 5 miles).

Pleasing on not many carbs yesterday, poor sleep and feeling mentally and physically drained.

Top of right foot still a little sore when pressed, early in the run and when turning left turns (pushing off right foot).

Split Summary
===
1) 1mi - 7:01(7:01/mi) 131/138bpm [919b/mi] 107cal
2) 1mi - 6:55(6:55/mi) 138/143bpm [954b/mi] 109cal
3) 0.87mi - 6:05(7:00/mi) 137/146bpm [958b/mi] 94cal
4) 1mi - 6:14(6:14/mi) 147/151bpm [917b/mi] 103cal
5) 1mi - 6:15(6:15/mi) 150/154bpm [936b/mi] 105cal
6) 1mi - 6:11(6:11/mi) 152/159bpm [940b/mi] 105cal
7) 1mi - 6:11(6:11/mi) 152/158bpm [940b/mi] 105cal
8) 1mi - 6:10(6:10/mi) 153/157bpm [943b/mi] 105cal
9) 1mi - 7:06(7:06/mi) 140/156bpm [995b/mi] 108cal
10) 1mi - 7:36(7:36/mi) 137/143bpm [1041b/mi] 118cal
11) 1mi - 7:39(7:39/mi) 132/136bpm [1009b/mi] 123cal
12) 0.2mi - 1:28(7:27/mi) 131/138bpm [975b/mi] 23cal

Tempo Run - (1m easy, 5m at 6.10-6.20 pace, 2m easy)

A little stressed earlier but amazing how a hard run gives you some headspace and clarity on life!

Pushed effort but always had another gear. A couple of road stops.

Managed to hold paces despite some blustery winds, junctions, pedestrians and fading light.

Pleased with paces and pleased legs held out as this is 20 miles for the day!

Split Summary
===
1) 1mi - 6:49(6:49/mi) 132/140bpm [900b/mi] 104cal
2) 1mi - 6:22(6:22/mi) 147/154bpm [935b/mi] 105cal
3) 1mi - 6:10(6:10/mi) 148/153bpm [912b/mi] 102cal
4) 1mi - 6:17(6:17/mi) 154/158bpm [967b/mi] 107cal
5) 1mi - 6:13(6:13/mi) 153/157bpm [951b/mi] 106cal
6) 1mi - 6:17(6:17/mi) 153/159bpm [962b/mi] 107cal
7) 1mi - 7:26(7:26/mi) 145/157bpm [1077b/mi] 116cal
8) 1mi - 7:36(7:36/mi) 140/147bpm [1063b/mi] 115cal
9) 0.13mi - 59(7:25/mi) 137/140bpm [1016b/mi] 14cal

Easy Effort Run
Slept better. Still tired but not so bad. Legs a bit tired and sore after really hard massage yesterday. Back and hip still tight/sore.

Just ran easy effort. Legs felt better once running and mainly felt bouncy. Just focused on form and moving forwards.

First run of two today.

Split Summary
===
1) 1mi - 7:14(7:14/mi) 127/138bpm [918b/mi] 106cal
2) 1mi - 7:17(7:17/mi) 130/137bpm [946b/mi] 108cal
3) 1mi - 7:19(7:19/mi) 134/144bpm [981b/mi] 111cal
4) 1mi - 7:14(7:14/mi) 135/143bpm [976b/mi] 108cal
5) 1mi - 7:22(7:22/mi) 134/141bpm [987b/mi] 112cal
6) 1mi - 7:15(7:15/mi) 135/143bpm [978b/mi] 108cal
7) 1mi - 7:36(7:36/mi) 134/142bpm [1019b/mi] 110cal
8) 1mi - 7:30(7:30/mi) 132/142bpm [989b/mi] 104cal
9) 1mi - 7:27(7:27/mi) 131/137bpm [976b/mi] 102cal
10) 1mi - 7:42(7:42/mi) 133/140bpm [1024b/mi] 110cal
11) 1mi - 7:54(7:54/mi) 135/140bpm [1067b/mi] 111cal
12) 1mi - 7:37(7:37/mi) 133/137bpm [1013b/mi] 109cal
13) 0.03mi - 11(6:50/mi) 130/130bpm [889b/mi] 3cal

Running Buddy with CM

Mainly run/walk intervals of around 1 minute. Not structured but more based around junctions and pavements

Split Summary
===
1) 0.22mi - 3:30(15:49/mi) 81/98bpm [1281b/mi] 23cal
2) 0.07mi - 47(12:08/mi) 94/107bpm [1140b/mi] 8cal
3) 0.06mi - 1:01(15:58/mi) 96/105bpm [1533b/mi] 7cal
4) 0.07mi - 53(11:49/mi) 96/109bpm [1135b/mi] 8cal
5) 0.07mi - 1:11(16:32/mi) 102/110bpm [1686b/mi] 8cal
6) 0.09mi - 1:00(10:53/mi) 102/113bpm [1110b/mi] 9cal
7) 0.1mi - 1:37(16:46/mi) 102/114bpm [1711b/mi] 11cal
8) 0.09mi - 1:09(12:32/mi) 105/118bpm [1316b/mi] 12cal
9) 0.06mi - 1:08(17:54/mi) 111/121bpm [1986b/mi] 9cal
10) 0.09mi - 1:00(11:05/mi) 108/122bpm [1198b/mi] 9cal
11) 0.1mi - 1:35(16:32/mi) 109/123bpm [1803b/mi] 12cal
12) 0.1mi - 1:06(11:03/mi) 110/122bpm [1215b/mi] 10cal
13) 0.04mi - 43(17:27/mi) 114/125bpm [1989b/mi] 6cal
14) 0.09mi - 1:02(11:28/mi) 112/126bpm [1284b/mi] 9cal
15) 0.07mi - 1:10(17:06/mi) 112/125bpm [1915b/mi] 10cal
16) 0.09mi - 1:02(11:32/mi) 110/120bpm [1268b/mi] 8cal
17) 0.07mi - 1:17(17:35/mi) 106/118bpm [1865b/mi] 9cal

Easy Effort Run

Slept ok. Calm when running. Legs a little tired to start from 20 mile double day yesterday.

Kept effort really easy. Legs felt better as the run went on, but just kept it to minimum for a really easy day.

Split Summary
===
1) 1mi - 7:16(7:16/mi) 130/134bpm [945b/mi] 109cal
2) 1mi - 7:14(7:14/mi) 129/141bpm [932b/mi] 107cal
3) 1mi - 7:42(7:42/mi) 134/139bpm [1033b/mi] 116cal
4) 1mi - 7:37(7:37/mi) 131/136bpm [997b/mi] 111cal
5) 0.08mi - 36(7:44/mi) 128/131bpm [991b/mi] 9cal

Easy Effort Run

Slept better. All good when starting.

Kept effort easy and legs felt good. Had to check effort a couple of times when turning corners in to wind, but apart from that all easy.

Legs still fine at the end. Top of right foot now hardly noticeable

Split Summary
===
1) 1mi - 7:18(7:18/mi) 128/135bpm [935b/mi] 106cal
2) 1mi - 7:10(7:10/mi) 133/141bpm [954b/mi] 111cal
3) 1mi - 7:27(7:27/mi) 134/139bpm [999b/mi] 114cal
4) 1mi - 7:20(7:20/mi) 130/139bpm [953b/mi] 105cal
5) 1mi - 7:23(7:23/mi) 133/137bpm [982b/mi] 112cal
6) 1mi - 7:25(7:25/mi) 133/139bpm [986b/mi] 108cal
7) 1mi - 7:30(7:30/mi) 132/137bpm [990b/mi] 107cal
8) 1mi - 7:35(7:35/mi) 131/137bpm [994b/mi] 105cal
9) 1mi - 7:42(7:42/mi) 135/140bpm [1040b/mi] 111cal
10) 1mi - 7:42(7:42/mi) 134/140bpm [1032b/mi] 109cal
11) 0.09mi - 41(7:26/mi) 127/131bpm [944b/mi] 9cal

Easy Effort Run
Slept ok. Left hip and lower back tighter this morning. Legs fine.

Kept effort easy for majority, only going very slightly above when passing a few other runners.

Legs fine throughout. Back and hip still tight when finishing. Top of right foot more noticeable on downhills.

Split Summary
===
1) 1mi - 7:15(7:15/mi) 130/135bpm [943b/mi] 108cal
2) 1mi - 7:21(7:21/mi) 134/141bpm [985b/mi] 112cal
3) 1mi - 7:09(7:09/mi) 132/138bpm [944b/mi] 109cal
4) 1mi - 7:18(7:18/mi) 136/143bpm [993b/mi] 112cal
5) 1mi - 7:23(7:23/mi) 135/141bpm [997b/mi] 109cal
6) 1mi - 7:32(7:32/mi) 134/142bpm [1010b/mi] 109cal
7) 1mi - 7:48(7:48/mi) 136/143bpm [1062b/mi] 115cal
8) 1mi - 7:45(7:45/mi) 133/139bpm [1030b/mi] 106cal
9) 0.07mi - 35(7:52/mi) 129/132bpm [1015b/mi] 7cal

Split Summary
===
1) 1mi - 7:18(7:18/mi) 129/137bpm [941b/mi] 108cal
2) 1mi - 7:19(7:19/mi) 129/137bpm [943b/mi] 109cal
3) 1mi - 7:31(7:31/mi) 133/137bpm [1000b/mi] 115cal
4) 1mi - 7:39(7:39/mi) 137/143bpm [1047b/mi] 117cal
5) 1mi - 7:35(7:35/mi) 135/140bpm [1023b/mi] 113cal
6) 0.04mi - 20(7:36/mi) 132/134bpm [1004b/mi] 5cal

Split Summary
===
1) 1mi - 6:35(6:35/mi) 131/142bpm [862b/mi] 97cal
2) 1mi - 6:46(6:46/mi) 137/145bpm [927b/mi] 106cal
3) 1mi - 6:57(6:57/mi) 142/150bpm [986b/mi] 110cal
4) 1mi - 6:36(6:36/mi) 138/145bpm [910b/mi] 101cal
5) 1mi - 6:58(6:58/mi) 143/151bpm [997b/mi] 108cal
6) 1mi - 7:07(7:07/mi) 147/154bpm [1045b/mi] 114cal
7) 1mi - 6:53(6:53/mi) 144/149bpm [992b/mi] 109cal
8) 1mi - 6:52(6:52/mi) 145/150bpm [996b/mi] 108cal
9) 1mi - 6:40(6:40/mi) 142/148bpm [947b/mi] 102cal
10) 1mi - 6:43(6:43/mi) 146/152bpm [981b/mi] 108cal
11) 1mi - 6:49(6:49/mi) 150/160bpm [1023b/mi] 112cal
12) 1mi - 6:15(6:15/mi) 152/159bpm [949b/mi] 103cal
13) 1mi - 6:28(6:28/mi) 152/159bpm [983b/mi] 104cal
14) 1mi - 6:45(6:45/mi) 156/162bpm [1054b/mi] 115cal
15) 1mi - 6:27(6:27/mi) 155/159bpm [1001b/mi] 108cal
16) 1mi - 6:31(6:31/mi) 155/160bpm [1010b/mi] 109cal
17) 1mi - 6:18(6:18/mi) 156/163bpm [982b/mi] 106cal
18) 1mi - 6:18(6:18/mi) 156/161bpm [984b/mi] 107cal
19) 1mi - 6:24(6:24/mi) 159/165bpm [1018b/mi] 111cal
20) 1mi - 6:04(6:04/mi) 163/168bpm [990b/mi] 109cal
21) 0.04mi - 14(5:26/mi) 167/168bpm [907b/mi] 4cal

Split Summary
===
1) 1mi - 7:27(7:27/mi) 124/134bpm [924b/mi] 105cal
2) 1mi - 7:23(7:23/mi) 124/132bpm [916b/mi] 104cal
3) 1mi - 7:46(7:46/mi) 126/133bpm [979b/mi] 110cal
4) 1mi - 7:58(7:58/mi) 127/136bpm [1013b/mi] 110cal
5) 1mi - 7:54(7:54/mi) 126/133bpm [996b/mi] 107cal
6) 0.39mi - 2:53(7:27/mi) 125/130bpm [932b/mi] 39cal

Split Summary
===
1) 1mi - 7:04(7:04/mi) 126/134bpm [890b/mi] 103cal
2) 1mi - 7:09(7:09/mi) 135/146bpm [966b/mi] 113cal
3) 1mi - 7:05(7:05/mi) 135/141bpm [955b/mi] 109cal
4) 1mi - 7:13(7:13/mi) 139/147bpm [1003b/mi] 114cal
5) 1mi - 7:12(7:12/mi) 139/144bpm [1000b/mi] 112cal
6) 1mi - 7:28(7:28/mi) 135/143bpm [1008b/mi] 110cal
7) 1mi - 7:49(7:49/mi) 138/146bpm [1078b/mi] 116cal
8) 1mi - 7:39(7:39/mi) 135/142bpm [1032b/mi] 108cal
9) 0.01mi - 6(7:09/mi) 133/133bpm [951b/mi] 1cal

Split Summary
===
1) 1mi - 7:40(7:40/mi) 127/138bpm [973b/mi] 107cal
2) 1mi - 7:33(7:33/mi) 129/135bpm [973b/mi] 109cal
3) 1mi - 7:36(7:36/mi) 134/142bpm [1019b/mi] 114cal
4) 1mi - 7:29(7:29/mi) 130/139bpm [973b/mi] 106cal
5) 1mi - 7:30(7:30/mi) 134/140bpm [1004b/mi] 111cal
6) 1mi - 7:29(7:29/mi) 134/138bpm [1003b/mi] 110cal
7) 1mi - 7:40(7:40/mi) 135/140bpm [1036b/mi] 112cal
8) 1mi - 7:35(7:35/mi) 133/142bpm [1009b/mi] 106cal
9) 1mi - 7:49(7:49/mi) 137/144bpm [1072b/mi] 114cal
10) 1mi - 7:55(7:55/mi) 133/141bpm [1054b/mi] 109cal
11) 0.01mi - 6(7:15/mi) 128/129bpm [928b/mi] 1cal

Split Summary
===
1) 1mi - 7:32(7:32/mi) 129/136bpm [971b/mi] 110cal
2) 1mi - 7:34(7:34/mi) 130/139bpm [985b/mi] 113cal
3) 1mi - 7:48(7:48/mi) 132/139bpm [1029b/mi] 117cal
4) 1mi - 8:08(8:08/mi) 135/140bpm [1098b/mi] 120cal
5) 1mi - 8:02(8:02/mi) 132/138bpm [1060b/mi] 113cal
6) 0.2mi - 1:33(7:45/mi) 130/135bpm [1007b/mi] 21cal