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7:25, 14;47, 22:19, 29:50, 37;48, 45;31, 52:55. Previous PB was 55:28 so aiming for sub 56 but when started realised could beat this. First 4k aiming at sub7:30 then sub 8 for last. Running at 10kmph and walking at 7.2kmph. Focused on 250m splits running at, say, 4.87 to get on pace for the 5k. Could have gone further or shorter faster. Hoka with insoles. 7 degrees temp in conservatory. 67.5kg at end (so dropped 2kg). Did not use calf or quad guards. Bodes well for a 10k time or a faster 5k.

v cold. 0 degrees with a windchill of -8. Could not have stayed out for the hour or fixed a puncture as cold.

V cold hands. windchill of -9. Big montane and fleece lines not good enough. Needed plastic liners and handwarmers.

RR after best 15% 4k of the year (and better than 2020). Started meaning to do 12kphh but as felt OK sped up a bit so not really a RR. Hokas with insoles.

15% treadmill incline. 2020 PB of 35:10 so seeing if can beat that. First k at 7:45. Second at 17:00. Third 25:50. Finish 34:40. Not totally spent as then went on and ran 2k on flat (separate entry). Always 6.8kmph or above on this. Hokas and insoles. Feet OK. Could have done more.

10%. Was going to go for a 7k 15% but calf muscles a bit twitchy so wanted something easier. Aiming for a 48min 6k at the start. Splits of 7:47, 7:25, 7:30, 7:29, 7:34 and 7:30 so 7:47, 15:12, 22:42, 30:11, 37:45 and 45:15. Sets me up for 8k in 1hr. Tactic was to always do each 250m split in <2 mins. Used calf guards and Hokas with orthotics. No foot pain. Kept above 7.2kmph always (so 8:17ks if did nothing) running at 8.4-10 as needed.

Ash Ranges. Fast walking with slow running 5-6k. FPA of 3/10 afterwards. Poor shoe choice (old red Salomon trainers).

Avg 24.6kmph. Max 54.6kmph. Could have avg of 25 if not spent time at a red light (40s)!

10% hill. Had already cycled today so aim was a sub 32min but when started felt I could do sub-30. 7:16, 14:30, 21:49 and 28:50 to finish. No FPA. Hokas and orthotics.

Max 45.5kmph. Fastest k avg 39.1kmph.

10%. Treadmill. 7:44, 15:35, 23:29, 31:13, 38:59, 46:49, 54:18, 1:01:52, 1:09:23, 1:16:23. Plan was to try and get under 1Hr20 if possible (so 8 min ks). Note best of 2020 was 1:23:20. Best ever was 1:12:23 (I think - need to check seconds) which was Feb 2019 when I targeted many distances at 10%. Hokas with orthotics. L FPA 1-2 and afterwards L FPA 1. 70.3kg at start, 68.9kg at end. Quad and calf guards. No leg problems. No food/drink during it. Was running first 250m at 10kmph then dropping to 7.2 for the rest. In some of the second half but in a few 50-100m sections at 10kmph. 1219kcal. Could have sustained this for longer. Also could have gone a little faster in first half. Did not expect to get such a bite under 1:20 so a good run.

max 46.8kmph. Ash Ranges then Old Guildford Road.

Used Hoka Mach 2 and orthotics as some FPA going in to this. Pain about 2-3/10 so not going to walk on 28th Feb to give feet a break.

Long Valley Test Track including Grim sections!

max 56.5kmph. Fastest km 36.5kmph average. Legs still tired so taking it easy.

10% gradient. Up many times in night with calf cramps. Had a 8k walk at 06:00 then aiming for 31-32 mins at 4k as didn't want to push things. Went OK. Calf muscles twitching afterwards. Hokas + orthotics. Mild 1/10 pain L FPA.