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Wisdons Close to home.

Easy run part 2.

Split Summary
===
1) 1.24m - 11:13(9:02/m) 146cal 6.64/7.85mph

Easy run - part 1.

Dagenham Road, Rush Green Rd

Split Summary
===
1) 2.04m - 17:57(8:47/m) 244cal 6.83/9.35mph
2) 0m - 10(1:00:14/m) 2cal 1/7.93mph

Dagenham Rd, Lincoln Ave

Easy run to John’s new house

Split Summary
===
1) 1.23m - 11:14(9:10/m) 141cal 6.55/8.26mph

WU; 10 x 30 secs hills; 5 mins easy; 15 mins effort.

Quite pleased with how it went.

Split Summary
===
1) 0.95m - 8:30(8:55/m) 113cal 6.72/8.31mph
2) 0.08m - 36(7:51/m) 7cal 7.65/8.51mph
3) 0.09m - 49(8:40/m) 12cal 6.93/8.43mph
4) 0.08m - 37(7:45/m) 8cal 7.74/8.47mph
5) 0.09m - 47(8:32/m) 11cal 7.04/8.27mph
6) 0.09m - 38(7:24/m) 8cal 8.1/9.02mph
7) 0.1m - 55(8:52/m) 13cal 6.76/8.8mph
8) 0.08m - 36(7:42/m) 8cal 7.79/8.56mph
9) 0.1m - 56(8:57/m) 12cal 6.7/8.35mph
10) 0.08m - 36(7:07/m) 9cal 8.44/8.77mph
11) 0.09m - 51(8:59/m) 12cal 6.68/8.54mph
12) 0.08m - 37(7:33/m) 8cal 7.95/8.63mph
13) 0.1m - 52(8:56/m) 12cal 6.72/8.34mph
14) 0.08m - 36(7:36/m) 8cal 7.89/8.24mph
15) 0.11m - 57(8:59/m) 13cal 6.68/8.14mph
16) 0.08m - 34(7:39/m) 8cal 7.85/9.01mph
17) 0.09m - 53(9:18/m) 12cal 6.45/8.37mph
18) 0.08m - 36(7:37/m) 8cal 7.87/8.39mph
19) 0.09m - 51(9:09/m) 12cal 6.55/8.32mph
20) 0.08m - 36(7:33/m) 8cal 7.95/8.75mph
21) 0.6m - 5:07(8:35/m) 71cal 6.99/8.04mph
22) 1.95m - 14:58(7:41/m) 232cal 7.81/9.15mph
23) 0.13m - 1:02(7:48/m) 16cal 7.7/8.38mph

ECP, Harrow Lodge Park, ECP

Felt heavy & found it hard work. An hour was as much as I could manage. It was muddy in the park. Included Harrow Lodge freedom parkrun (28:01).

Split Summary
===
1) 1.78m - 16:15(9:07/m) 207cal 6.57/7.69mph
2) 3.18m - 28:01(8:48/m) 377cal 6.81/9.2mph
3) 2.09m - 18:32(8:51/m) 245cal 6.78/8.68mph

Rainham Roads loop - intervals

Didn’t feel like going out. Then was going to just take it easy but ended up ding my session so glad about that.

11 mins WU; 5 x 5 mins + 90 secs recov.

Reasonably pleased about how it went.

Split Summary
===
1) 1.25m - 11:00(8:47/m) 147cal 6.83/9.06mph
2) 0.63m - 5:03(7:59/m) 76cal 7.52/8.58mph
3) 0.17m - 1:27(8:45/m) 19cal 6.85/7.86mph
4) 0.67m - 5:05(7:33/m) 78cal 7.95/9.22mph
5) 0.16m - 1:24(8:35/m) 19cal 6.99/8.25mph
6) 0.67m - 5:08(7:41/m) 81cal 7.81/9.21mph
7) 0.21m - 1:52(8:52/m) 25cal 6.76/8.27mph
8) 0.66m - 5:09(7:45/m) 78cal 7.74/9.35mph
9) 0.16m - 1:22(8:24/m) 20cal 7.14/9.49mph
10) 0.65m - 5:10(8:00/m) 78cal 7.51/8.7mph
11) 1.84m - 15:37(8:31/m) 219cal 7.05/8.62mph

London Road loop

Fairly mild. Easy run. Ran listening to podcasts as I wasn't feeling too inspired and finding running hard work. Slower than I would've liked but at least I got out.

Split Summary
===
1) 6.08m - 53:44(8:50/m) 721cal 6.79/22.04mph

1 x Chase (clockwise)

Late going out. Easy run around the block but found it hard work.

Split Summary
===
1) 3.23m - 28:07(8:42/m) 380cal 6.89/8.66mph

Home to Heathway via Sterry Rd

Easy run to the shops

Split Summary
===
1) 1.51m - 12:59(8:36/m) 174cal 6.98/8.81mph

ECP & Central Park

Bright, sunny & quite warm morning though windy.

WU; 10 x 30 secs hills; 5 mins easy; 15 mins effort (7.52).

Felt pretty knackered so it was harder work than last week. It started to feel a bit too warm on the hills!

Split Summary
===
1) 0.74m - 6:42(9:02/m) 86cal 6.64/7.94mph
2) 0.08m - 39(7:49/m) 9cal 7.68/8.67mph
3) 0.09m - 49(9:07/m) 11cal 6.58/8.45mph
4) 0.08m - 38(7:55/m) 8cal 7.57/8.56mph
5) 0.09m - 51(9:14/m) 11cal 6.49/8.59mph
6) 0.08m - 39(8:00/m) 8cal 7.5/8.57mph
7) 0.09m - 49(8:42/m) 11cal 6.9/8.72mph
8) 0.08m - 39(8:12/m) 8cal 7.32/8.46mph
9) 0.09m - 50(8:54/m) 11cal 6.74/8.43mph
10) 0.08m - 40(7:53/m) 9cal 7.61/8.82mph
11) 0.09m - 51(9:12/m) 11cal 6.53/8.74mph
12) 0.08m - 38(7:41/m) 8cal 7.82/8.72mph
13) 0.1m - 51(8:48/m) 12cal 6.81/8.77mph
14) 0.08m - 38(7:38/m) 9cal 7.87/8.95mph
15) 0.1m - 51(8:48/m) 12cal 6.82/8.72mph
16) 0.08m - 37(7:28/m) 8cal 8.04/9.15mph
17) 0.09m - 51(9:11/m) 12cal 6.53/9.22mph
18) 0.08m - 38(7:42/m) 8cal 7.79/8.91mph
19) 0.09m - 54(9:34/m) 12cal 6.27/8.85mph
20) 0.08m - 36(7:24/m) 8cal 8.1/9.16mph
21) 0.6m - 5:18(8:52/m) 71cal 6.76/9.09mph
22) 1.93m - 15:12(7:52/m) 230cal 7.63/8.93mph
23) 0.12m - 1:08(9:09/m) 15cal 6.55/7.99mph

ECP, Harrow Lodge Park, ECP, Central Park

Overcast, mild & windy.

Easy medium-long run but included Harrow Lodge freedom parkrun at a faster pace (25:43). Parks a lot less muddy this week. Still felt quite tired and feet sore.

Split Summary
===
1) 1.9m - 17:13(9:04/m) 227cal 6.61/8.82mph
2) 3.14m - 25:42(8:12/m) 374cal 7.32/9.75mph
3) 3.05m - 27:07(8:53/m) 360cal 6.75/8.69mph

Harrow Lodge Park to home via ECP

Easy jog home after 5k effort in Harrow Lodge Park. Absolutely worn out. Felt like stopping and walking.

Split Summary
===
1) 2.14m - 18:30(8:38/m) 248cal 6.95/8.75mph

ECP to Harrow Lodge Park.

WU; 6 mins threshold + 3 mins recov.

Warm day. Felt heavy, heels hurt & just pretty awful

Split Summary
===
1) 1.37m - 12:30(9:08/m) 160cal 6.57/7.99mph
2) 0.75m - 6:05(8:09/m) 88cal 7.36/8.2mph
3) 0.33m - 3:00(9:15/m) 38cal 6.49/7.78mph
4) 0.05m - 2:04(41:58/m) 9cal 1.43/6.98mph

Harrow Lodge freedom parkrun

Split Summary
===
1) 3.13m - 25:08(8:02/m) 371cal 7.47/9.5mph

Rainham Roads loop - progression run

Chilly evening. Was due to be doing an easy run but ended up accidentally doing a progression run. Didn’t feel too bad - better than recently.

Split Summary
===
1) 6.27m - 52:56(8:27/m) 751cal 7.11/9.94mph

ECP & Central Park

Cold wind.

Bank Holiday - Easy run with John over local parks.

Split Summary
===
1) 6.33m - 55:49(8:49/m) 741cal 6.81/8.84mph

Dagenham Road/Rainham Roads loop - fartlek

Cold wind, grey. Chillier than I expected. Heels were sore, especially at first. 10.30 mins WU; 5/4/3/2/1 + 90 secs recov; easy. Found it pretty hard work. The 18 mins post-fartlek was 8.09 pace which surprised me!

Was glad to get out early and get it over and done with.

Split Summary
===
1) 1.19m - 10:31(8:50/m) 138cal 6.79/8.12mph
2) 0.64m - 5:03(7:51/m) 76cal 7.64/8.38mph
3) 0.18m - 1:27(8:02/m) 21cal 7.46/8.54mph
4) 0.52m - 4:07(7:51/m) 63cal 7.64/8.98mph
5) 0.18m - 1:23(7:47/m) 21cal 7.72/8.46mph
6) 0.41m - 3:04(7:27/m) 48cal 8.05/8.82mph
7) 0.15m - 1:25(9:08/m) 19cal 6.57/8.72mph
8) 0.29m - 2:06(7:09/m) 33cal 8.4/8.92mph
9) 0.18m - 1:26(8:03/m) 21cal 7.46/8.83mph
10) 0.15m - 1:05(7:04/m) 17cal 8.49/8.84mph
11) 2.29m - 18:40(8:09/m) 275cal 7.36/10.62mph
12) 0.01m - 6(15:17/m) 1cal 3.93/7.46mph

ECP, Harrow Lodge Park, Chase

Warm and sunny. Beautiful day to be out. Left it till late in the day and though glad I made the effort I did find it very hard work. My heels hurt and running felt really hard work.

Included Harrow Lodge freedom parkrun (26.34).

Split Summary
===
1) 1.85m - 16:32(8:55/m) 217cal 6.73/8.9mph
2) 3.17m - 26:34(8:22/m) 375cal 7.17/8.89mph
3) 2.26m - 19:45(8:45/m) 263cal 6.86/8.64mph

Icy cold wind, some flurries of snow!

ECP, Harrow Lodge Park with John.
Fell over on a rough path on the way out of Harrow Lodge Park & smashed up my right knee, cut hands and grazed hip. Managed to jog back home afterwards. Very sore.

Split Summary
===
1) 5.45m - 48:18(8:52/m) 639cal 6.77/9.23mph

Hornchurch Westland Clinic to home via High Rd, RGR & Dagenham Rd

Cold wind.
Easy run back from clinic in Hornchurch. Feeling emotional as dad in hospital.

Split Summary
===
1) 3.57m - 32:04(8:59/m) 419cal 6.68/9.04mph

Chilly

Home to Hornchurch Westland Clinic via Harrow Lodge Park. Easy run to appointment.

Split Summary
===
1) 2.74m - 24:12(8:50/m) 318cal 6.8/8.18mph

ECP & Dagenham Rd

Sunny and mild.

Easy short run with John. Day off so nice to get out in the daytime for a bit of sunshine.

Split Summary
===
1) 4.35m - 38:18(8:48/m) 513cal 6.82/13.13mph

RGR, Victoria Rd, Ardleigh Green to Harold Wood. Back via Southend Arterial Rd, Main Rd, 1 lap of Raphael Park, Park Ln, Upper Rainham Rd, ECP

Chilly, grey and some drizzle.

Recce run to find out where I need to go to collect some goods bought on eBay. Took it easy - was pretty much uphill on the way out and downhill on the way back. Quite enjoyed it as it was something different but my heels did really feel uncomfortable & my knee is scabby (tight) so quite uncomfortable too. Felt quite tired by the end. But I did get my 2 hour long run completed so very pleased with that after the last few weeks. So I've got my Sunday run done a day early - fabulous as I can have more of the day to myself tomorrow now.

Split Summary
===
1) 13.13m - 1:54:15(8:42/m) 1541cal 6.9/9.64mph
2) 0.93m - 8:04(8:40/m) 110cal 6.92/8.21mph