Split Summary
===
1) 1m - 9:07(9:07/m) 142cal 6.59/0mph
2) 1m - 9:04(9:04/m) 144cal 6.62/0mph
3) 1m - 8:28(8:28/m) 143cal 7.09/0mph
4) 0.06m - 27(7:39/m) 7cal 7.85/0mph

Split Summary
===
1) 1m - 9:18(9:18/m) 144cal 6.45/0mph
2) 1m - 9:43(9:43/m) 146cal 6.18/0mph
3) 1m - 10:12(10:12/m) 147cal 5.88/0mph
4) 1m - 9:54(9:54/m) 145cal 6.06/0mph
5) 1m - 9:35(9:35/m) 144cal 6.26/0mph
6) 0.4m - 3:29(8:47/m) 56cal 6.83/0mph

Slow run up the telford way route.....hot and uncomfortable.

Split Summary
===
1) 1m - 9:01(9:01/m) 143cal 6.65/0mph
2) 1m - 8:39(8:39/m) 142cal 6.93/0mph
3) 1m - 8:09(8:09/m) 142cal 7.37/0mph
4) 0.29m - 2:37(9:01/m) 41cal 6.65/0mph

Hospital route run and ran well this morning at a constant pace which was good ....felt ok after the 3 miles and used the last 0.3 to warm down....good session

Split Summary
===
1) 1m - 10:30(10:30/m) 138cal 5.72/0mph
2) 1m - 9:15(9:15/m) 143cal 6.48/0mph
3) 1m - 9:19(9:19/m) 144cal 6.44/0mph
4) 1m - 9:50(9:50/m) 144cal 6.1/0mph
5) 1m - 9:14(9:14/m) 142cal 6.49/0mph
6) 0.03m - 15(7:45/m) 4cal 7.75/0mph

Ran from Maidwell......hotter than I thought and I struggled a bit but knee all ok at finish has been a bit painful of late. I shall try for a bit of a longer run tomorrow.

Split Summary
===
1) 1m - 8:45(8:45/m) 142cal 6.86/0mph
2) 1m - 8:57(8:57/m) 144cal 6.71/0mph
3) 1m - 9:18(9:18/m) 143cal 6.45/0mph
4) 1m - 9:36(9:36/m) 144cal 6.25/0mph
5) 1m - 9:09(9:09/m) 143cal 6.56/0mph
6) 1m - 9:02(9:02/m) 142cal 6.64/0mph
7) 0.71m - 6:41(9:25/m) 104cal 6.37/0mph

Steady pace .....although I struggled during miles 3-4 exposed to the sun and very windy off the lake into my face.

Tough but good run ....I struggled rreally after the first 2 miles!!!

Split Summary
===
1) 0.22m - 3:32(16:24/m) 20cal 3.66/0mph

Split Summary
===
1) 1m - 10:09(10:09/m) 145cal 5.91/0mph
2) 1m - 8:41(8:41/m) 148cal 6.91/0mph
3) 1m - 8:52(8:52/m) 144cal 6.77/0mph
4) 1m - 10:17(10:17/m) 147cal 5.83/0mph
5) 1m - 9:24(9:24/m) 142cal 6.38/0mph
6) 0.17m - 1:36(9:41/m) 24cal 6.2/0mph

10mins warm up.
5mins @ 80% effort 2 mins easy.
5 mins @80% effort 2mins easy
5.30mins @80% effort 2mins easy

3.30mins uphill in long grass! as hard as poss. 2mins easy then downhill through long grass and onto flat.....6mins.......then 1.36 to finish easy.

Good session ...Hard.

Split Summary
===
1) 1m - 11:13(11:13/m) 146cal 5.35/0mph
2) 1m - 10:54(10:54/m) 148cal 5.5/0mph
3) 0.6m - 5:44(9:36/m) 86cal 6.25/0mph

Very slow run.........upto Briars!!!....very hot but a nice little trundle.....

Split Summary
===
1) 0.64m - 7:06(11:09/m) 96cal 5.38/0mph

Warm up before race.....strides and jogging.

Split Summary
===
1) 1m - 8:20(8:20/m) 143cal 7.19/0mph
2) 1m - 8:34(8:34/m) 143cal 7/0mph
3) 1m - 8:01(8:01/m) 144cal 7.48/0mph
4) 0.13m - 54(6:46/m) 18cal 8.86/0mph

Ran Marston Forrest 5k......aiming for 26mins....ran 25.50......but probably ran at 80% for most of the rrace and got caught at the back for a good couple of mins. But could have been a bit quicker.

Split Summary
===
1) 0.19m - 2:52(15:01/m) 18cal 4/0mph

Warm down after race

GYM:-

Bench press 1 x 20kg ...1 x 30kg...3 x 40kg presses.

Lat pull down 5 x 35kg

CORE

Russian Twists 2 x 30 each side

Ankle touches x 30

Crunches x 10

Leg Rraises x 10

Through 3 times.

Warm down after gym work

Split Summary
===
1) 1m - 10:00(10:00/m) 144cal 5.99/0mph
2) 1m - 10:05(10:05/m) 148cal 5.95/0mph
3) 1m - 10:08(10:08/m) 145cal 5.92/0mph
4) 0.02m - 12(9:24/m) 2cal 6.38/0mph

easy run around telford way......hardly saw a sole.....hard work in the heat.

Split Summary
===
1) 1m - 10:42(10:42/m) 146cal 5.61/0mph
2) 1m - 10:18(10:18/m) 146cal 5.82/0mph
3) 0.6m - 5:39(9:23/m) 86cal 6.39/0mph

Split Summary
===
1) 1m - 9:36(9:36/m) 141cal 6.25/0mph
2) 1m - 9:20(9:20/m) 145cal 6.42/0mph
3) 1m - 9:01(9:01/m) 142cal 6.65/0mph
4) 1m - 9:03(9:03/m) 145cal 6.62/0mph
5) 1m - 8:52(8:52/m) 147cal 6.77/0mph
6) 1m - 8:54(8:54/m) 143cal 6.74/0mph
7) 0.38m - 3:27(8:58/m) 54cal 6.69/0mph

Earrly morning run at a slow steady pace started to feel a bit bonked out after 5.5m which is interesting. Good run for early morning.

Split Summary
===
1) 1m - 9:48(9:48/m) 139cal 6.13/0mph
2) 1m - 9:23(9:23/m) 144cal 6.4/0mph
3) 1m - 9:16(9:16/m) 148cal 6.47/0mph
4) 1m - 8:19(8:19/m) 141cal 7.21/0mph
5) 0m - 2(6:45/m) 8.89/0mph

Started slow ....finishing faster and the last mile at a good tempo......good run on an undulating course. A bit of a fartlek session really.

Split Summary
===
1) 0.18m - 2:17(13:00/m) 20cal 4.62/0mph

Warm down after 4 miler.