Split Summary
===
1) 1m - 4:26(4:26/m) 57cal 13.52/18.14mph
2) 1m - 4:47(4:47/m) 52cal 12.56/15.65mph
3) 0.42m - 2:07(5:04/m) 22cal 11.86/16.28mph

Split Summary
===
1) 1m - 5:42(5:42/m) 49cal 10.52/15.01mph
2) 0.24m - 1:37(6:38/m) 15cal 9.06/15.17mph

Long ones with pull buoy, short ones without. Garmin over measured by 50m, but I failed to record exactly the same distance.

Split Summary
===
1) 0.06m - 3:06(49:49/m) 26cal 19/rpm 1.2/1.24mph
2) 0m - 23(/m)
3) 0.03m - 1:40(53:52/m) 12cal 21/rpm 1.11/1.15mph
4) 0m - 18(/m)
5) 0.03m - 1:44(55:35/m) 12cal 22/rpm 1.08/1.08mph
6) 0m - 11(/m)
7) 0.08m - 3:02(39:10/m) 31cal 20/rpm 1.53/2.97mph
8) 0m - 28(/m)
9) 0.03m - 1:38(52:49/m) 12cal 21/rpm 1.14/1.16mph
10) 0m - 10(/m)
11) 0.03m - 1:35(51:08/m) 12cal 23/rpm 1.17/1.2mph
12) 0m - 23(/m)
13) 0.06m - 2:53(46:28/m) 24cal 21/rpm 1.29/1.4mph
14) 0m - 24(/m)
15) 0m - 17(/m)
16) 0.03m - 1:33(49:39/m) 12cal 22/rpm 1.21/1.22mph
17) 0m - 29(/m)
18) 0.06m - 3:05(49:33/m) 24cal 20/rpm 1.21/1.35mph
19) 0m - 20(/m)
20) 0.05m - 1:33(33:22/m) 18cal 21/rpm 1.8/2.73mph
21) 0m - 22(/m)
22) 0.03m - 1:40(53:42/m) 12cal 21/rpm 1.12/1.17mph
23) 0m - 40(/m)

Split Summary
===
1) 1m - 5:48(5:48/m) 63cal 10.34/15.24mph
2) 0.23m - 1:29(6:30/m) 10cal 9.22/12.84mph

Split Summary
===
1) 1m - 4:49(4:49/m) 53cal 12.45/16.3mph
2) 1m - 4:41(4:41/m) 58cal 12.81/18.26mph
3) 0.7m - 3:57(5:41/m) 32cal 10.57/15.4mph

Split Summary
===
1) 1m - 5:37(5:37/m) 46cal 10.67/15.72mph
2) 1m - 4:26(4:26/m) 60cal 13.52/22.29mph
3) 0.31m - 1:48(5:43/m) 14cal 10.49/13.99mph

Aborted interval session. Run-walk to warm up. Plan was to do 4 x 800m with two minute walk/jog recoveries, but after the second one my lungs were burning so I canned it.

Run-walk home to finish.

Split Summary
===
1) 1.09m - 14:08(12:58/m) 113/124bpm 136cal 4.62/6.72mph
2) 0.5m - 4:38(9:16/m) 138/146bpm 63cal 6.48/7.53mph
3) 0.14m - 2:00(14:15/m) 126/145bpm 21cal 4.21/6.53mph
4) 0.5m - 4:47(9:33/m) 143/148bpm 68cal 6.28/6.97mph
5) 0.01m - 11(16:42/m) 144/145bpm 2cal 3.59/6.12mph
6) 0m - 1(24:42/m) 142/142bpm 2.43/5.89mph
7) 0m - 1(23:52/m) 142/142bpm 2.51/5.85mph
8) 0m - 1(23:50/m) 141/141bpm 2.52/5.78mph
9) 0m - 1(21:57/m) 141/141bpm 2.73/5.72mph
10) 1.14m - 14:24(12:36/m) 123/140bpm 122cal 4.76/7.1mph

Split Summary
===
1) 1m - 5:12(5:12/m) 48cal 11.52/15.24mph
2) 1m - 5:49(5:49/m) 56cal 10.32/13.48mph
3) 0.55m - 3:00(5:26/m) 28cal 11.05/13.63mph

Split Summary
===
1) 1m - 5:50(5:50/m) 50cal 10.29/15.2mph
2) 1m - 4:08(4:08/m) 60cal 14.49/19.91mph
3) 0.3m - 1:56(6:20/m) 13cal 9.48/12.82mph

Assorted bits of this that and the other.

Split Summary
===
1) 0.03m - 1:49(58:24/m) 12cal 21/rpm 1.03/1.08mph
2) 0m - 45(/m)
3) 0.03m - 1:43(55:29/m) 12cal 21/rpm 1.08/1.2mph
4) 0m - 24(/m)
5) 0.03m - 1:46(57:02/m) 12cal 21/rpm 1.25/1.46mph
6) 0m - 19(/m)
7) 0.03m - 1:39(52:53/m) 12cal 21/rpm 1.13/1.21mph
8) 0m - 2:01(/m)
9) 0.05m - 1:50(39:12/m) 19cal 21/rpm 1.53/5.06mph
10) 0m - 1:11(/m)
11) 0.03m - 1:41(53:58/m) 12cal 21/rpm 1.11/1.15mph
12) 0m - 21(/m)
13) 0.03m - 1:38(52:19/m) 12cal 21/rpm 1.15/1.2mph
14) 0m - 26(/m)
15) 0.03m - 1:38(52:19/m) 12cal 21/rpm 1.15/1.23mph
16) 0m - 7(/m)
17) 0m - 13(/m)
18) 0.03m - 47(25:24/m) 12cal 18/rpm 2.36/2.43mph
19) 0m - 26(/m)
20) 0m - 1(/m)
21) 0.03m - 1:37(51:57/m) 12cal 20/rpm 1.15/1.19mph
22) 0m - 37(/m)
23) 0.03m - 1:38(52:42/m) 14cal 18/rpm 1.14/1.15mph
24) 0m - 27(/m)
25) 0.05m - 1:29(31:49/m) 22cal 18/rpm 1.89/3.31mph
26) 0m - 15(/m)
27) 0.03m - 1:38(52:18/m) 12cal 21/rpm 1.15/1.19mph
28) 0m - 25(/m)
29) 0.03m - 1:30(48:29/m) 12cal 19/rpm 1.24/1.26mph
30) 0m - 28(/m)
31) 0.05m - 1:38(35:07/m) 19cal 20/rpm 1.71/3.08mph
32) 0m - 13(/m)

Just to finish off, 100m with pull buoy, 2 x 50m without.

Split Summary
===
1) 0.06m - 3:02(48:44/m) 26cal 19/rpm 1.23/1.38mph
2) 0m - 18(/m)
3) 0.03m - 1:37(51:56/m) 12cal 20/rpm 1.15/1.18mph
4) 0m - 23(/m)
5) 0.03m - 1:35(50:57/m) 12cal 21/rpm 1.18/1.18mph
6) 0m - 3(/m)

Swim on sides, 6-1-6s, leg work, find and what not.

Something of a hybrid session. Needed to do a longer run, did three miles of 00:30/00:30 run-walk with Madame, but then incorporated the missing 800m intervals, with two minute walk/jog recoveries, from my Thursday session once on my own. Run-walk to finish.

Split Summary
===
1) 1m - 14:09(14:09/m) 110/121bpm 117cal 4.24/6.32mph
2) 1m - 12:43(12:43/m) 115/126bpm 105cal 4.72/5.72mph
3) 1m - 12:58(12:58/m) 115/127bpm 97cal 4.63/6.95mph
4) 0.5m - 4:32(9:07/m) 145/153bpm 65cal 6.58/6.8mph
5) 0.16m - 2:00(12:39/m) 133/152bpm 21cal 4.74/6.72mph
6) 0.5m - 4:33(9:07/m) 151/157bpm 68cal 6.59/6.91mph
7) 0.16m - 2:00(12:35/m) 136/155bpm 23cal 4.77/6.76mph
8) 0.5m - 4:19(8:42/m) 153/157bpm 65cal 6.9/7.08mph
9) 0.17m - 2:01(12:13/m) 137/156bpm 22cal 4.91/7.06mph
10) 1m - 12:12(12:12/m) 129/143bpm 102cal 4.91/6.22mph
11) 0.24m - 3:05(12:51/m) 128/135bpm 23cal 4.67/6.51mph

With Madame.

Split Summary
===
1) 1m - 5:08(5:08/m) 58cal 81/96rpm 11.69/14.84mph
2) 1m - 5:22(5:22/m) 57cal 78/91rpm 11.18/14.15mph
3) 1m - 4:36(4:36/m) 58cal 80/95rpm 13.06/17.13mph
4) 1m - 4:58(4:58/m) 59cal 79/98rpm 12.08/15.11mph
5) 1m - 5:21(5:21/m) 59cal 81/97rpm 11.23/15.15mph
6) 1m - 4:51(4:51/m) 57cal 76/96rpm 12.37/14.67mph
7) 1m - 4:43(4:43/m) 60cal 75/93rpm 12.7/15.13mph
8) 1m - 5:28(5:28/m) 53cal 77/93rpm 10.97/19.87mph
9) 1m - 3:58(3:58/m) 61cal 73/86rpm 15.15/19.16mph
10) 1m - 4:39(4:39/m) 58cal 69/79rpm 12.9/15.63mph
11) 1m - 4:39(4:39/m) 60cal 82/92rpm 12.92/17.47mph
12) 1m - 5:17(5:17/m) 51cal 75/93rpm 11.37/17.03mph
13) 1m - 4:21(4:21/m) 57cal 86/100rpm 13.78/17.7mph
14) 1m - 5:29(5:29/m) 57cal 74/95rpm 10.95/16.28mph
15) 0.29m - 1:41(5:48/m) 14cal 84/95rpm 10.36/12.71mph

Split Summary
===
1) 1m - 5:01(5:01/m) 56cal 11.97/15.03mph
2) 1m - 5:08(5:08/m) 55cal 11.68/14.21mph
3) 0.3m - 1:37(5:26/m) 16cal 11.04/13.9mph

Split Summary
===
1) 1m - 6:04(6:04/m) 51cal 9.9/16.8mph
2) 0.32m - 2:04(6:32/m) 20cal 9.19/16.57mph

Buggrin' about with the pull buoy.

Split Summary
===
1) 0.06m - 3:05(49:44/m) 24cal 19/rpm 1.21/1.47mph
2) 0m - 7(/m)
3) 0.02m - 49(52:10/m) 6cal 20/rpm 1.15/1.15mph
4) 0m - 31(/m)
5) 0.02m - 40(42:49/m) 6cal 21/rpm 1.4/1.4mph
6) 0m - 11(/m)
7) 0.05m - 2:23(51:10/m) 18cal 19/rpm 1.17/1.22mph
8) 0m - 26(/m)
9) 0.09m - 4:50(51:53/m) 36cal 19/rpm 1.16/1.25mph
10) 0m - 21(/m)
11) 0.03m - 1:38(52:45/m) 12cal 18/rpm 1.14/1.15mph
12) 0m - 23(/m)
13) 0.05m - 1:38(35:13/m) 18cal 17/rpm 1.7/2.74mph
14) 0m - 41(/m)
15) 0.03m - 1:40(53:35/m) 12cal 17/rpm 1.12/1.15mph
16) 0m - 32(/m)
17) 0.03m - 1:32(49:29/m) 12cal 19/rpm 1.21/1.22mph
18) 0m - 12(/m)
19) 0.03m - 1:30(48:14/m) 12cal 19/rpm 1.24/1.25mph
20) 0m - 14(/m)
21) 0.03m - 1:32(49:20/m) 12cal 19/rpm 1.22/1.26mph
22) 0m - 2(/m)

Split Summary
===
1) 1m - 5:41(5:41/m) 60cal 10.55/14.94mph
2) 0.85m - 4:29(5:18/m) 51cal 11.33/14.88mph

Three tempo miles in the middle, with a mile each of run-walk warm up and cool down.

Wind was in my face for the first half and behind for the second, but you can see that in the numbers.

Split Summary
===
1) 1m - 12:23(12:22/m) 111/124bpm 112cal 4.85/7.22mph
2) 1m - 9:55(9:55/m) 139/145bpm 140cal 6.05/6.89mph
3) 1m - 9:40(9:40/m) 145/147bpm 141cal 6.21/6.47mph
4) 1m - 9:10(9:10/m) 149/153bpm 138cal 6.55/6.87mph
5) 1m - 12:12(12:12/m) 132/155bpm 111cal 4.92/7.58mph
6) 0m - 2(10:21/m) 133/133bpm 5.79/5.18mph

The "vote twice and escape to the station" ride.

Split Summary
===
1) 1m - 5:08(5:08/m) 51cal 11.69/15.36mph
2) 1m - 5:15(5:15/m) 53cal 11.43/17.3mph
3) 1m - 5:37(5:37/m) 59cal 10.69/15.88mph
4) 1m - 4:57(4:57/m) 55cal 12.13/14.44mph
5) 1m - 4:39(4:39/m) 59cal 12.91/17.87mph
6) 1m - 5:03(5:03/m) 66cal 11.89/16.01mph
7) 0.53m - 2:58(5:34/m) 27cal 10.78/13.21mph

Split Summary
===
1) 1m - 5:03(5:03/m) 56cal 11.88/17.57mph
2) 1m - 3:51(3:51/m) 64cal 15.57/24.06mph
3) 0.4m - 2:00(5:03/m) 21cal 11.9/14.69mph

8 x 1/4 mile with 2 minute walk/jog recoveries. Usual run-walk warm up and down.

Wind was across me for the main session, behind on the warm up and against for the warm down.

Split Summary
===
1) 1.1m - 13:46(12:28/m) 115/127bpm 132cal 4.82/6.97mph
2) 0.25m - 2:10(8:39/m) 141/149bpm 30cal 6.94/6.89mph
3) 0.16m - 2:00(12:46/m) 125/147bpm 20cal 4.7/6.76mph
4) 0.25m - 2:07(8:28/m) 146/152bpm 31cal 7.08/7.51mph
5) 0.15m - 2:00(12:55/m) 129/151bpm 22cal 4.65/6.93mph
6) 0.25m - 2:07(8:30/m) 147/153bpm 31cal 7.06/7.76mph
7) 0.16m - 2:00(12:26/m) 133/153bpm 23cal 4.83/6.97mph
8) 0.25m - 2:11(8:44/m) 150/154bpm 33cal 6.88/7.08mph
9) 0.15m - 2:00(13:43/m) 131/154bpm 20cal 4.38/6.89mph
10) 0.25m - 2:08(8:31/m) 149/155bpm 31cal 7.05/7.2mph
11) 0.15m - 2:00(13:00/m) 131/153bpm 21cal 4.62/7.01mph
12) 0.25m - 2:07(8:29/m) 149/154bpm 31cal 7.07/7.06mph
13) 0.14m - 2:00(14:32/m) 130/153bpm 18cal 4.13/7.1mph
14) 0.25m - 1:59(7:56/m) 152/158bpm 29cal 7.56/9.58mph
15) 0.14m - 2:00(14:12/m) 132/156bpm 19cal 4.22/7.2mph
16) 0.25m - 2:01(8:03/m) 151/159bpm 28cal 7.45/7.31mph
17) 0.11m - 2:00(18:19/m) 127/157bpm 16cal 3.27/7.28mph
18) 1m - 12:56(12:56/m) 125/135bpm 92cal 4.64/6.97mph

Split Summary
===
1) 1m - 5:37(5:37/m) 55cal 10.67/15.01mph
2) 1m - 5:21(5:21/m) 59cal 11.22/16.57mph
3) 0.76m - 4:56(6:29/m) 42cal 9.27/14.76mph

Split Summary
===
1) 1m - 5:06(5:06/m) 53cal 11.78/16.49mph
2) 1m - 4:08(4:08/m) 63cal 14.52/20.87mph
3) 0.61m - 3:31(5:44/m) 33cal 10.47/13.88mph

To the gym.

Split Summary
===
1) 1m - 4:59(4:59/m) 54cal 12.02/16.3mph
2) 0.73m - 4:18(5:52/m) 46cal 10.23/14.61mph

Straightforward front crawl.

Split Summary
===
1) 0.06m - 3:24(54:47/m) 24cal 22/rpm 1.1/1.15mph
2) 0m - 15(/m)
3) 0.06m - 3:21(53:57/m) 24cal 21/rpm 1.11/1.33mph
4) 0m - 17(/m)
5) 0.06m - 3:20(53:43/m) 24cal 20/rpm 1.12/1.16mph
6) 0m - 22(/m)
7) 0.06m - 3:19(53:25/m) 24cal 20/rpm 1.12/1.19mph
8) 0m - 21(/m)
9) 0.06m - 3:24(54:45/m) 24cal 20/rpm 1.1/1.21mph
10) 0m - 15(/m)
11) 0.06m - 3:20(53:34/m) 24cal 20/rpm 1.12/1.2mph
12) 0m - 28(/m)
13) 0.06m - 3:21(53:54/m) 24cal 20/rpm 1.11/1.27mph
14) 0m - 30(/m)
15) 0.06m - 3:20(53:34/m) 24cal 21/rpm 1.12/1.14mph
16) 0m - 3(/m)

Return from gym.

Split Summary
===
1) 1m - 5:48(5:48/m) 63cal 10.34/15.61mph
2) 0.76m - 3:49(4:59/m) 47cal 12.03/14.67mph

00:30/00:30 run-walk to Milton Country Park.

Split Summary
===
1) 1m - 12:54(12:54/m) 121/149bpm 129cal 4.65/5.18mph
2) 0.93m - 11:41(12:36/m) 122/137bpm 120cal 4.76/7.49mph

Ambled around the first two laps of parkrun, but my back was sore and it was hard work, so ran-walked home via the Busway. A session too far, knackered.

Split Summary
===
1) 1m - 12:03(12:03/m) 131/141bpm 156cal 4.98/5.76mph
2) 1m - 12:53(12:53/m) 133/144bpm 154cal 4.66/5.53mph
3) 1m - 12:59(12:59/m) 118/135bpm 93cal 4.62/6.51mph
4) 1m - 12:55(12:55/m) 117/125bpm 85cal 4.64/6.64mph
5) 0.3m - 3:36(11:51/m) 121/128bpm 27cal 5.07/6.72mph

Split Summary
===
1) 1m - 6:09(6:09/m) 63cal 9.77/13.61mph
2) 0.82m - 4:12(5:06/m) 51cal 11.76/16.47mph

Split Summary
===
1) 1m - 5:06(5:06/m) 57cal 11.78/15.42mph
2) 0.96m - 4:29(4:40/m) 61cal 12.84/16.53mph

Split Summary
===
1) 1m - 4:54(4:54/m) 58cal 12.26/16.39mph
2) 1m - 5:22(5:22/m) 54cal 11.17/14.55mph
3) 0.41m - 2:20(5:44/m) 19cal 10.47/12.71mph

Split Summary
===
1) 1m - 5:11(5:11/m) 52cal 11.58/18.14mph
2) 0.21m - 57(4:33/m) 11cal 13.17/16.86mph

All with pull buoy, knee a bit iffy.

Split Summary
===
1) 0.12m - 4:54(39:23/m) 60cal 16/rpm 1.52/3.28mph
2) 0m - 32(/m)
3) 0.17m - 6:24(37:28/m) 83cal 17/rpm 1.66/4.54mph
4) 0m - 39(/m)
5) 0.03m - 1:23(44:38/m) 12cal 19/rpm 1.34/1.39mph
6) 0m - 19(/m)
7) 0.25m - 12:35(50:37/m) 96cal 19/rpm 1.19/1.52mph
8) 0m - 34(/m)
9) 0.02m - 41(43:28/m) 6cal 19/rpm 1.38/1.38mph
10) 0m - 14(/m)
11) 0.02m - 42(45:00/m) 6cal 19/rpm 1.33/1.33mph
12) 0m - 13(/m)
13) 0.02m - 43(45:50/m) 6cal 20/rpm 1.31/1.31mph
14) 0m - 15(/m)
15) 0.02m - 38(41:04/m) 6cal 20/rpm 1.46/1.46mph
16) 0m - 27(/m)
17) 0.02m - 42(44:34/m) 6cal 20/rpm 1.35/1.35mph
18) 0m - 11(/m)
19) 0.02m - 41(43:35/m) 6cal 19/rpm 1.38/1.38mph
20) 0m - 15(/m)
21) 0.02m - 41(44:28/m) 6cal 19/rpm 1.35/1.35mph
22) 0m - 18(/m)
23) 0.02m - 37(39:13/m) 6cal 21/rpm 1.53/1.53mph
24) 0m - 17(/m)
25) 0.02m - 39(42:21/m) 6cal 18/rpm 1.42/1.42mph
26) 0m - 16(/m)
27) 0.02m - 40(43:06/m) 6cal 19/rpm 1.39/1.39mph
28) 0m - 3(/m)

Return from gym after swimming.

Split Summary
===
1) 1m - 4:42(4:42/m) 56cal 12.78/17.24mph
2) 1m - 5:09(5:09/m) 48cal 11.65/14.84mph
3) 0.38m - 2:08(5:35/m) 16cal 10.73/12.73mph

Split Summary
===
1) 1m - 5:39(5:39/m) 43cal 10.61/14.9mph
2) 1m - 4:13(4:13/m) 57cal 14.21/20.94mph
3) 0.3m - 1:46(5:48/m) 14cal 10.34/12.9mph

First three miles with Madame. All 00:30/00:30 run-walk.

Split Summary
===
1) 1m - 13:31(13:31/m) 104/115bpm 98cal 4.44/6.7mph
2) 1m - 12:48(12:48/m) 106/116bpm 88cal 4.69/6.35mph
3) 1m - 13:32(13:32/m) 107/122bpm 83cal 4.43/6.8mph
4) 1m - 12:11(12:11/m) 116/125bpm 95cal 4.93/7.24mph
5) 0.18m - 2:10(11:50/m) 116/123bpm 15cal 5.07/6.64mph

Getting my acclimatised. Not sure if the breeze was in my face coming back or if I was simply knackered.

Split Summary
===
1) 1m - 4:38(4:38/m) 105/112bpm 22cal 86/101rpm 12.93/16.93mph
2) 1m - 4:30(4:30/m) 109/115bpm 25cal 83/93rpm 13.33/17.18mph
3) 1m - 3:52(3:52/m) 112/116bpm 22cal 89/98rpm 15.54/17.64mph
4) 1m - 3:51(3:51/m) 112/116bpm 21cal 91/99rpm 15.61/18.83mph
5) 1m - 4:01(4:01/m) 116/122bpm 23cal 90/102rpm 14.95/19.79mph
6) 1m - 3:14(3:14/m) 119/124bpm 20cal 91/100rpm 18.54/20.83mph
7) 1m - 4:00(4:00/m) 120/128bpm 25cal 87/98rpm 14.99/19.62mph
8) 1m - 3:29(3:29/m) 121/128bpm 21cal 93/100rpm 17.23/21.66mph
9) 1m - 3:28(3:28/m) 117/123bpm 18cal 89/98rpm 17.35/20.37mph
10) 1m - 3:45(3:45/m) 119/125bpm 21cal 91/105rpm 15.98/19.16mph
11) 1m - 3:32(3:32/m) 121/129bpm 20cal 85/94rpm 16.98/19.33mph
12) 1m - 3:52(3:52/m) 118/132bpm 19cal 83/102rpm 15.54/22.65mph
13) 1m - 5:20(5:20/m) 107/117bpm 17cal 80/96rpm 11.25/16.68mph
14) 1m - 3:40(3:40/m) 120/128bpm 22cal 84/99rpm 16.39/22.54mph
15) 1m - 3:24(3:24/m) 125/130bpm 25cal 86/103rpm 17.62/20.29mph
16) 1m - 3:59(3:59/m) 123/127bpm 25cal 85/106rpm 15.07/18.41mph
17) 1m - 3:55(3:55/m) 128/132bpm 29cal 86/103rpm 15.34/19.37mph
18) 1m - 3:57(3:57/m) 129/133bpm 30cal 87/98rpm 15.18/17.07mph
19) 1m - 4:09(4:09/m) 122/130bpm 22cal 89/97rpm 14.45/17.87mph
20) 1m - 4:03(4:03/m) 125/132bpm 25cal 86/98rpm 14.81/17.26mph
21) 1m - 4:04(4:04/m) 125/131bpm 24cal 84/93rpm 14.74/17.39mph
22) 1m - 4:28(4:28/m) 128/134bpm 31cal 86/93rpm 13.43/16.86mph
23) 1m - 4:11(4:11/m) 124/128bpm 23cal 85/96rpm 14.33/16.43mph
24) 1m - 4:12(4:12/m) 122/129bpm 20cal 87/100rpm 14.31/18.22mph
25) 1m - 4:49(4:49/m) 121/131bpm 21cal 86/101rpm 12.47/16.2mph
26) 0.2m - 1:04(5:20/m) 116/124bpm 3cal 90/99rpm 11.23/15.38mph

Another all pull buoy effort. Getting there, I think.

Split Summary
===
1) 0.06m - 3:02(48:49/m) 24cal 21/rpm 1.23/1.34mph
2) 0m - 15(/m)
3) 0.06m - 2:54(46:35/m) 24cal 21/rpm 1.29/1.42mph
4) 0m - 21(/m)
5) 0.06m - 2:54(46:41/m) 24cal 20/rpm 1.29/1.33mph
6) 0m - 18(/m)
7) 0.06m - 2:54(46:44/m) 24cal 21/rpm 1.28/1.66mph
8) 0m - 18(/m)
9) 0.06m - 2:52(46:11/m) 24cal 20/rpm 1.3/1.38mph
10) 0m - 23(/m)
11) 0.09m - 4:26(47:39/m) 36cal 20/rpm 1.26/1.35mph
12) 0m - 25(/m)
13) 0.06m - 2:55(46:49/m) 24cal 20/rpm 1.28/1.63mph
14) 0m - 26(/m)
15) 0.06m - 2:57(47:33/m) 24cal 20/rpm 1.26/1.37mph
16) 0m - 21(/m)
17) 0.03m - 1:21(43:36/m) 12cal 23/rpm 1.38/1.46mph
18) 0m - 35(/m)
19) 0.03m - 1:19(42:12/m) 12cal 23/rpm 1.42/1.5mph
20) 0m - 33(/m)
21) 0.03m - 1:16(41:01/m) 12cal 24/rpm 1.46/1.49mph
22) 0m - 24(/m)
23) 0.03m - 1:15(39:59/m) 12cal 24/rpm 1.5/1.58mph
24) 0m - 5(/m)

Split Summary
===
1) 1m - 4:41(4:41/m) 54cal 12.83/17.37mph
2) 1m - 5:10(5:10/m) 49cal 11.61/13.78mph
3) 0.3m - 1:40(5:37/m) 14cal 10.68/12.29mph

Split Summary
===
1) 1m - 5:34(5:34/m) 53cal 10.77/16.14mph
2) 1m - 4:19(4:19/m) 64cal 13.88/19.77mph
3) 0.33m - 1:55(5:53/m) 15cal 10.18/13.27mph

All 00:30/00:30 run-walk, first three miles with Madame.

Needing to get intervals done for Project Joker we took the pace up for the second mile for the run sections, then I did the same on my own during the fourth.

Split Summary
===
1) 1m - 13:48(13:48/m) 104/119bpm 102cal 4.35/6.53mph
2) 1m - 11:40(11:40/m) 116/128bpm 107cal 5.14/6.93mph
3) 1m - 13:45(13:45/m) 110/129bpm 95cal 4.36/6.7mph
4) 1m - 11:10(11:10/m) 130/142bpm 125cal 5.38/8.22mph
5) 0.42m - 5:16(12:34/m) 126/141bpm 50cal 4.78/6.8mph

Split Summary
===
1) 1m - 4:32(4:32/m) 56cal 13.24/17.99mph
2) 1m - 5:00(5:00/m) 53cal 12.02/14.63mph
3) 0.29m - 1:32(5:18/m) 15cal 11.31/13.71mph
4) 0m - 3(28:44/m) 2.09/2.8mph

Split Summary
===
1) 1m - 5:32(5:32/m) 50cal 10.83/16.41mph
2) 1m - 4:19(4:19/m) 59cal 13.92/19.6mph
3) 0.31m - 1:42(5:34/m) 15cal 10.78/13.99mph

Split Summary
===
1) 0.34m - 16:55(50:12/m) 133cal 28/47rpm 1.19/3.87mph

Alternating with and without pull buoy.

Split Summary
===
1) 0.06m - 3:04(49:27/m) 24cal 20/rpm 1.21/1.29mph
2) 0m - 22(/m)
3) 0.06m - 3:10(50:58/m) 24cal 20/rpm 1.18/1.3mph
4) 0m - 20(/m)
5) 0.06m - 2:46(44:34/m) 24cal 21/rpm 1.35/1.52mph
6) 0m - 24(/m)
7) 0.06m - 3:02(48:51/m) 24cal 21/rpm 1.23/1.3mph
8) 0m - 34(/m)
9) 0.06m - 2:48(45:02/m) 24cal 21/rpm 1.33/1.37mph
10) 0m - 21(/m)
11) 0.06m - 3:04(49:26/m) 24cal 21/rpm 1.21/1.24mph
12) 0m - 34(/m)
13) 0.06m - 2:47(44:51/m) 24cal 21/rpm 1.34/1.37mph
14) 0m - 23(/m)
15) 0.06m - 3:03(49:13/m) 24cal 22/rpm 1.22/1.28mph
16) 0m - 27(/m)
17) 0.06m - 2:48(45:07/m) 24cal 22/rpm 1.33/1.38mph
18) 0m - 21(/m)
19) 0.06m - 3:08(50:19/m) 24cal 23/rpm 1.19/1.31mph
20) 0m - 2(/m)

First three miles with Madame. 00:30/00:30 run-walk throughout.

Split Summary
===
1) 1m - 14:00(14:00/m) 115/148bpm 119cal 4.29/6.07mph
2) 1m - 13:16(13:16/m) 111/123bpm 102cal 4.52/5.95mph
3) 1m - 13:12(13:12/m) 118/126bpm 111cal 4.54/5.99mph
4) 1m - 12:50(12:50/m) 117/127bpm 101cal 4.67/6.3mph
5) 1m - 12:40(12:40/m) 124/137bpm 116cal 4.74/6.45mph
6) 1m - 12:41(12:41/m) 124/132bpm 108cal 4.73/6.97mph
7) 1m - 13:00(13:00/m) 124/134bpm 102cal 4.62/6.76mph
8) 0.5m - 6:23(12:39/m) 126/131bpm 55cal 4.74/6.62mph

Split Summary
===
1) 1m - 4:54(4:54/m) 51cal 12.23/15.59mph
2) 1m - 5:20(5:20/m) 53cal 11.25/13.63mph
3) 0.3m - 1:41(5:35/m) 15cal 10.75/12.75mph

Split Summary
===
1) 1m - 5:31(5:31/m) 47cal 10.89/14.84mph
2) 1m - 4:05(4:05/m) 62cal 14.71/22.5mph
3) 0.31m - 1:48(5:49/m) 14cal 10.31/13.21mph

Split Summary
===
1) 1m - 4:33(4:33/m) 57cal 13.18/18.26mph
2) 1m - 4:55(4:55/m) 50cal 12.22/16.66mph
3) 0.41m - 2:13(5:23/m) 20cal 11.15/14.15mph

Split Summary
===
1) 1m - 5:27(5:27/m) 51cal 11.01/14.69mph
2) 1m - 4:16(4:16/m) 66cal 14.05/20.98mph
3) 0.3m - 1:50(6:06/m) 15cal 9.83/13.3mph

00:30/00:30 run-walk, all with Madame.

Split Summary
===
1) 1m - 13:45(13:45/m) 106/120bpm 106cal 4.36/6.26mph
2) 1m - 13:02(13:02/m) 110/128bpm 96cal 4.6/6.39mph
3) 1m - 13:12(13:12/m) 112/122bpm 95cal 4.55/6.2mph
4) 0.22m - 2:55(13:03/m) 115/120bpm 20cal 4.6/7.16mph

On the big boy's bike. I have Plans for later.

Split Summary
===
1) 1m - 4:14(4:14/m) 58cal 87/99rpm 14.19/20.18mph
2) 1m - 4:33(4:33/m) 63cal 83/98rpm 13.19/17.03mph
3) 0.43m - 2:15(5:11/m) 24cal 81/102rpm 11.58/15.67mph

Split Summary
===
1) 1m - 4:45(4:45/m) 59cal 75/93rpm 12.64/19.45mph
2) 0.22m - 53(4:03/m) 12cal 90/93rpm 14.8/17.64mph

All with pull buoy. Pool rather congested.

Split Summary
===
1) 0.06m - 3:03(49:11/m) 24cal 22/rpm 1.22/1.38mph
2) 0m - 17(/m)
3) 0.06m - 3:03(48:59/m) 24cal 20/rpm 1.23/1.34mph
4) 0m - 13(/m)
5) 0.06m - 2:58(47:39/m) 24cal 20/rpm 1.26/1.39mph
6) 0m - 22(/m)
7) 0.06m - 2:57(47:33/m) 24cal 20/rpm 1.26/1.39mph
8) 0m - 17(/m)
9) 0.06m - 3:05(49:35/m) 24cal 19/rpm 1.21/1.29mph
10) 0m - 21(/m)
11) 0.06m - 3:10(51:03/m) 24cal 20/rpm 1.17/1.31mph
12) 0m - 25(/m)
13) 0.03m - 1:35(51:08/m) 12cal 19/rpm 1.17/1.35mph
14) 0m - 22(/m)
15) 0.06m - 3:09(50:47/m) 24cal 19/rpm 1.18/1.37mph
16) 0m - 32(/m)
17) 0.03m - 1:33(49:38/m) 12cal 19/rpm 1.21/1.24mph
18) 0m - 1(/m)

Watching the sun set on the longest day.

Split Summary
===
1) 1m - 5:01(5:01/m) 105/122bpm 27cal 81/95rpm 11.97/16.01mph
2) 1m - 4:07(4:07/m) 104/113bpm 19cal 85/100rpm 14.58/18.68mph
3) 1m - 4:32(4:32/m) 101/111bpm 17cal 79/94rpm 13.22/16.8mph
4) 1m - 4:31(4:31/m) 106/131bpm 20cal 80/90rpm 13.26/15.65mph
5) 1m - 3:19(3:19/m) 122/132bpm 25cal 81/96rpm 18.11/23.21mph
6) 1m - 4:08(4:08/m) 124/137bpm 30cal 85/106rpm 14.5/26.57mph
7) 1m - 3:28(3:28/m) 126/135bpm 26cal 80/101rpm 17.28/25.32mph
8) 1m - 3:53(3:53/m) 124/132bpm 26cal 89/104rpm 15.48/19.49mph
9) 1m - 4:21(4:21/m) 117/126bpm 22cal 87/106rpm 13.78/19.29mph
10) 1m - 4:13(4:13/m) 119/130bpm 23cal 81/99rpm 14.23/19.62mph
11) 0.14m - 50(5:48/m) 111/126bpm 3cal 81/95rpm 10.35/14.94mph

Split Summary
===
1) 1m - 4:27(4:27/m) 55cal 78/94rpm 13.48/19.45mph
2) 1m - 4:39(4:39/m) 59cal 78/88rpm 12.9/15.8mph
3) 0.34m - 1:49(5:19/m) 18cal 80/91rpm 11.29/15.3mph

Split Summary
===
1) 1m - 4:56(4:56/m) 57cal 78/96rpm 12.17/17.51mph
2) 1m - 3:53(3:53/m) 65cal 81/93rpm 15.44/22.79mph
3) 0.31m - 1:39(5:19/m) 17cal 79/98rpm 11.28/15.57mph

Split Summary
===
1) 1m - 4:36(4:36/m) 56cal 86/103rpm 13.03/17.7mph
2) 1m - 4:55(4:55/m) 68cal 80/94rpm 12.2/15.72mph
3) 0.4m - 2:03(5:04/m) 25cal 80/97rpm 11.84/15.7mph

Split Summary
===
1) 1m - 4:42(4:42/m) 63cal 79/90rpm 12.75/16.86mph
2) 1m - 4:57(4:56/m) 69cal 76/88rpm 12.14/15.61mph
3) 1m - 4:53(4:53/m) 68cal 81/99rpm 12.31/16.14mph
4) 1m - 4:04(4:04/m) 75cal 86/102rpm 14.73/19.43mph
5) 1m - 3:58(3:58/m) 70cal 87/102rpm 15.12/21.44mph
6) 1m - 4:23(4:23/m) 76cal 80/100rpm 13.71/19.75mph
7) 1m - 4:58(4:58/m) 68cal 86/104rpm 12.09/16.89mph
8) 1m - 5:59(5:59/m) 76cal 86/100rpm 10.04/14.55mph
9) 1m - 3:29(3:29/m) 61cal 79/100rpm 17.19/24.02mph
10) 1m - 4:05(4:05/m) 66cal 85/101rpm 14.71/20.6mph
11) 1m - 3:58(3:58/m) 64cal 84/94rpm 15.12/21.71mph
12) 1m - 3:20(3:20/m) 73cal 84/105rpm 17.98/22.54mph
13) 1m - 3:29(3:29/m) 69cal 81/94rpm 17.23/22.21mph
14) 1m - 3:57(3:57/m) 63cal 84/98rpm 15.22/18.32mph
15) 1m - 3:59(3:59/m) 66cal 83/99rpm 15.07/18.12mph
16) 1m - 4:05(4:05/m) 65cal 83/97rpm 14.69/18.91mph
17) 1m - 4:07(4:07/m) 68cal 78/99rpm 14.57/20.31mph
18) 0.73m - 3:21(4:35/m) 47cal 83/95rpm 13.09/16.8mph

Split Summary
===
1) 1m - 12:34(12:34/m) 117/137bpm 124cal 4.78/7.45mph
2) 1m - 12:14(12:14/m) 115/126bpm 100cal 4.9/6.49mph
3) 1m - 12:25(12:25/m) 118/126bpm 101cal 4.83/6.68mph
4) 1m - 12:17(12:17/m) 120/128bpm 100cal 4.88/6.87mph
5) 0.02m - 10(8:52/m) 126/128bpm 1cal 6.77/6.32mph

Nearly all with pull buoy. Knee a bit iffy.

Split Summary
===
1) 0.06m - 3:15(52:17/m) 26cal 18/rpm 1.15/1.22mph
2) 0m - 28(/m)
3) 0.06m - 3:24(54:50/m) 24cal 20/rpm 1.17/1.22mph
4) 0m - 38(/m)
5) 0.06m - 3:05(49:42/m) 24cal 19/rpm 1.21/1.44mph
6) 0m - 20(/m)
7) 0.06m - 3:32(56:56/m) 24cal 21/rpm 1.05/1.11mph
8) 0m - 25(/m)
9) 0.06m - 2:59(48:02/m) 24cal 20/rpm 1.25/1.39mph
10) 0m - 35(/m)
11) 0.06m - 3:06(49:55/m) 24cal 19/rpm 1.2/1.31mph
12) 0m - 26(/m)
13) 0.12m - 6:15(50:21/m) 48cal 20/rpm 1.19/1.31mph
14) 0m - 20(/m)
15) 0.06m - 3:02(48:52/m) 24cal 19/rpm 1.23/1.25mph
16) 0m - 17(/m)
17) 0.06m - 3:06(49:47/m) 24cal 19/rpm 1.21/1.31mph
18) 0m - 32(/m)
19) 0.12m - 6:03(48:38/m) 48cal 21/rpm 1.23/1.36mph
20) 0m - 44(/m)
21) 0.06m - 4:38(1:14:30/m) 21cal 20/rpm 0.81/1.28mph
22) 0m - 48(/m)
23) 0.06m - 3:08(50:21/m) 24cal 19/rpm 1.19/1.25mph
24) 0m - 25(/m)
25) 0.02m - 45(48:13/m) 6cal 19/rpm 1.24/1.24mph
26) 0m - 1:03(/m)
27) 0.02m - 46(49:07/m) 6cal 20/rpm 1.22/1.22mph
28) 0m - 12(/m)
29) 0.08m - 3:42(47:35/m) 30cal 21/rpm 1.26/1.39mph
30) 0m - 6(/m)

Warm up followed by 3 x 800m with 2 minute walk recoveries.

Split Summary
===
1) 2.27m - 29:13(12:52/m) 108/124bpm 236cal 4.66/6.8mph
2) 0.5m - 4:58(9:56/m) 130/142bpm 59cal 6.04/7.31mph
3) 0.12m - 2:00(16:29/m) 111/142bpm 14cal 3.64/6.26mph
4) 0.5m - 4:54(9:49/m) 135/144bpm 61cal 6.12/6.99mph
5) 0.12m - 2:00(16:24/m) 115/143bpm 14cal 3.66/5.7mph
6) 0.5m - 4:55(9:51/m) 137/147bpm 60cal 6.09/6.95mph
7) 0.11m - 2:00(18:06/m) 115/146bpm 13cal 3.32/6.26mph
8) 0.01m - 8(15:58/m) 94/94bpm 3.76/3.36mph

Split Summary
===
1) 1m - 12:40(12:40/m) 116/124bpm 126cal 4.74/6.26mph
2) 1m - 12:45(12:45/m) 118/124bpm 116cal 4.71/7.31mph
3) 0.01m - 5(10:00/m) 122/122bpm 6/5.07mph

Usual run-walk thing but in a new location.

Split Summary
===
1) 1m - 13:22(13:22/m) 109/123bpm 123cal 4.49/7.18mph
2) 1m - 12:06(12:06/m) 117/127bpm 116cal 4.96/6.45mph
3) 1m - 12:12(12:12/m) 117/129bpm 104cal 4.92/6.66mph
4) 1m - 12:39(12:39/m) 120/132bpm 107cal 4.74/6.1mph
5) 0.01m - 5(9:41/m) 116/116bpm 6.19/5.26mph