Ossett water tower run - out via Westerton Road, back via baghill
===
1) 1m - 11:00(11:00/m) 139cal 5.46/6.78mph
2) 1m - 11:05(11:05/m) 138cal 5.41/6.93mph
3) 1m - 11:12(11:12/m) 140cal 5.36/7.02mph
4) 1m - 11:52(11:52/m) 135cal 5.06/6.42mph
5) 1m - 11:04(11:04/m) 138cal 5.42/6.58mph
6) 1m - 13:35(13:35/m) 124cal 4.42/6.55mph
7) 0.6m - 9:25(15:37/m) 68cal 3.84/7.33mph

Cycle to Birkin Tea Rooms with Wakey Tri Club
===
1) 1m - 6:42(6:42/m) 126cal 8.96/16.1mph
2) 1m - 6:18(6:18/m) 137cal 9.52/15.42mph
3) 1m - 6:44(6:44/m) 134cal 8.9/16.17mph
4) 1m - 4:20(4:20/m) 115cal 13.87/19.01mph
5) 1m - 8:11(8:11/m) 136cal 7.33/12.97mph
6) 1m - 5:18(5:18/m) 118cal 11.33/19.09mph
7) 1m - 4:58(4:58/m) 126cal 12.09/13.32mph
8) 1m - 5:17(5:17/m) 126cal 11.34/15.64mph
9) 1m - 4:58(4:58/m) 128cal 12.1/15.66mph
10) 1m - 6:11(6:11/m) 138cal 9.7/11.57mph
11) 1m - 11:16(11:16/m) 139cal 5.33/79.96mph
12) 1m - 5:33(5:33/m) 140cal 10.8/11.81mph
13) 1m - 6:05(6:05/m) 137cal 9.87/10.81mph
14) 1m - 5:52(5:52/m) 138cal 10.23/11.47mph
15) 1m - 5:41(5:41/m) 141cal 10.54/11.42mph
16) 1m - 6:56(6:56/m) 138cal 8.66/13.37mph
17) 1m - 6:13(6:13/m) 127cal 9.66/16.63mph
18) 1m - 6:34(6:34/m) 132cal 9.14/15.58mph
19) 1m - 5:10(5:10/m) 131cal 11.63/17.34mph
20) 1m - 7:05(7:05/m) 122cal 8.46/18.98mph
21) 1m - 24:17(24:17/m) 131cal 2.47/14.7mph
22) 0.75m - 3:00(4:02/m) 56cal 14.91/28.76mph

Treadmill tempo run. 1km warm up@8.5kph then 5km @ 9.5kph

5km row (concept 2) - 20/22/24/22/20 spm pyramid taking up t 28spm in last 250m

Weights gym

Thanks to the following artists and songs for keeping my going!
Guns and Roses - Sweet Child of Mine
Red Hot Chilli Peppers - Dani Calfornia/ Otherside
Foo Fighters - Pretender
Fleetwood Mac - The Chain
The Proclaimers - 500 miles
The Killers - Mr ===
1) 1m - 11:00(11:00/m) 136cal 5.46/6.74mph
2) 1m - 10:57(10:57/m) 143cal 5.48/6.03mph
3) 1m - 11:03(11:03/m) 142cal 5.43/6.41mph
4) 1m - 10:59(10:59/m) 139cal 5.46/6.55mph
5) 1m - 11:47(11:47/m) 128cal 5.09/11.25mph
6) 1m - 11:34(11:34/m) 137cal 5.19/5.83mph
7) 1m - 11:30(11:30/m) 140cal 5.21/6.25mph
8) 1m - 10:33(10:33/m) 137cal 5.69/7.53mph
9) 0m - 5(18:46/m) 3.2/4.05mph

Front crawl drill with and without float

Track session , warm up then 29 min of parlef, 200m then walk across track whilst partner runs
===
1) 1m - 10:35(10:35/m) 132cal 5.67/35.37mph
2) 1m - 10:12(10:12/m) 134cal 5.88/9.29mph
3) 1m - 10:39(10:39/m) 131cal 5.63/8.31mph
4) 0.3m - 3:23(11:25/m) 40cal 5.25/6.35mph

Yoga - Liz's class. Leg work and backbends.

Thornes park park run - blew it in the last mile
===
1) 1m - 9:16(9:16/m) 138cal 6.47/8.35mph
2) 1m - 10:04(10:04/m) 139cal 5.96/6.99mph
3) 1m - 11:18(11:18/m) 129cal 5.31/7.33mph
4) 0.07m - 34(8:39/m) 9cal 6.94/7.38mph

Yoga Liz's class - twists, leg folding sand inversions

Intervals - 1 mile warmup then 4 x 1/2 mile fast with 3 min walk break inbetween
===
1) 1m - 11:35(11:37/m) 132cal 5.17/7.27mph
2) 0.5m - 4:30(9:00/m) 68cal 6.67/7.63mph
3) 0.16m - 3:00(18:25/m) 17cal 3.26/6.59mph
4) 0.5m - 4:35(9:09/m) 68cal 6.55/7.47mph
5) 0.16m - 3:00(18:55/m) 17cal 3.17/6.52mph
6) 0.5m - 4:36(9:12/m) 67cal 6.52/7.05mph
7) 0.17m - 3:00(17:49/m) 18cal 3.37/6.39mph
8) 0.5m - 4:35(9:10/m) 68cal 6.54/7.67mph
9) 0.17m - 3:00(18:02/m) 19cal 3.33/12.63mph
10) 0.69m - 7:52(11:27/m) 93cal 5.24/6.31mph

Cycle to sports day
===
1) 1m - 5:13(5:13/m) 126cal 11.49/15.92mph
2) 1m - 5:31(5:31/m) 126cal 10.88/14.71mph
3) 1m - 4:39(4:39/m) 115cal 12.91/17.64mph
4) 1m - 5:06(5:06/m) 128cal 11.76/14.26mph
5) 0.12m - 1:17(10:42/m) 20cal 5.61/13.32mph

Split Summary
===
1) 0.5m - 4:49(9:35/m) 65cal 6.27/10.23mph

Cycle back from sports day
===
1) 1m - 6:29(6:29/m) 134cal 9.27/102.35mph
2) 1m - 6:27(6:27/m) 132cal 9.29/15.54mph
3) 1m - 7:16(7:16/m) 132cal 8.26/13.06mph
4) 1m - 5:11(5:11/m) 121cal 11.59/17.07mph
5) 0.45m - 1:44(3:50/m) 46cal 15.66/19.36mph

Lengths of little pool with Samuel - front crawl practise

Laps of Appleton court
===
1) 1m - 5:54(5:54/m) 137cal 10.16/107.92mph
2) 1m - 4:25(4:25/m) 117cal 13.57/15.65mph
3) 1m - 4:21(4:21/m) 115cal 13.79/17.36mph
4) 1m - 4:03(4:03/m) 108cal 14.84/18.11mph
5) 1m - 4:54(4:54/m) 123cal 12.24/14.1mph
6) 1m - 4:07(4:07/m) 110cal 14.6/17.46mph
7) 1m - 4:15(4:15/m) 114cal 14.11/17.74mph
8) 0.94m - 4:48(5:08/m) 126cal 11.67/14.81mph

Common lane, loft house,back up thorpe lane - hard work legs cramped in 2nd half of run
===
1) 1m - 11:19(11:19/m) 142cal 5.3/7.5mph
2) 1m - 10:59(10:59/m) 142cal 5.46/6.01mph
3) 1m - 11:04(11:04/m) 142cal 5.42/6.78mph
4) 1m - 11:05(11:05/m) 140cal 5.41/6.49mph
5) 1m - 12:54(12:54/m) 125cal 4.65/10.27mph
6) 1m - 11:40(11:40/m) 136cal 5.14/6.42mph
7) 1m - 15:03(15:03/m) 116cal 3.99/6.09mph
8) 0.63m - 7:41(12:16/m) 82cal 4.89/6.52mph

Yoga - seated posture/inversions

Split Summary
===
1) 1m - 5:01(5:01/m) 133cal 11.97/46.77mph
2) 1m - 5:20(5:20/m) 128cal 11.24/16.97mph
3) 1m - 4:59(4:59/m) 127cal 12.05/17.9mph
4) 1m - 4:27(4:27/m) 119cal 13.47/19.23mph
5) 1m - 6:29(6:29/m) 133cal 9.24/16.02mph
6) 1m - 4:42(4:42/m) 117cal 12.77/22.75mph
7) 1m - 4:57(4:57/m) 132cal 12.12/13.44mph
8) 1m - 5:07(5:07/m) 131cal 11.72/14.15mph
9) 1m - 5:37(5:37/m) 139cal 10.67/11.7mph
10) 1m - 5:27(5:27/m) 142cal 11.01/12.16mph
11) 1m - 7:37(7:37/m) 138cal 7.87/11.75mph
12) 1m - 6:05(6:05/m) 137cal 9.86/11.86mph
13) 1m - 6:07(6:07/m) 136cal 9.82/10.62mph
14) 1m - 5:52(5:52/m) 138cal 10.24/11.18mph
15) 1m - 5:58(5:58/m) 140cal 10.06/11.31mph
16) 1m - 6:00(6:00/m) 136cal 10.01/14.07mph
17) 1m - 6:02(6:02/m) 131cal 9.95/14.94mph
18) 1m - 6:06(6:06/m) 131cal 9.83/14.4mph
19) 1m - 4:43(4:43/m) 125cal 12.71/15.63mph
20) 1m - 4:54(4:54/m) 119cal 12.22/17.33mph
21) 0.93m - 4:28(4:48/m) 114cal 12.52/15.39mph

Warm up drills then 4x 300m, Kenyan running and shuttles