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Coaching warm up and warm down in boiling conditions over to Jesus Green

Split Summary
===
1) 1m - 10:34(10:34/m) 163cal 5.68/6.68mph
2) 1m - 10:14(10:14/m) 165cal 5.86/6.87mph
3) 0.6m - 5:32(9:16/m) 97cal 6.48/7.01mph

Checking the Wimpole Belts course - hottttt

Split Summary
===
1) 5m - 1:27:31(17:30/m) 583cal 61/89rpm 3.43/4.74mph
2) 0.5m - 8:25(16:55/m) 58cal 62/70rpm 3.55/4.32mph

Non wetsuit 2k at a surprisingly busy Jesus Green

Split Summary
===
1) 0.51m - 14:18(27:58/m) 234cal 29/rpm 2.15/2.58mph
2) 0.11m - 3:19(29:13/m) 52cal 29/rpm 2.05/2.1mph
3) 0.63m - 18:01(28:49/m) 286cal 29/rpm 2.08/2.33mph

RNR Stage 5 recce with Rach and doggies. Tailwind and much cooler was very useful. Shingles for the first 4 miles was so hard. Then some nice soft Norfolk trails that rolled along the coast. Finishing with a mile on the road.

Then fish and chips and the Coasthopper back to the car

Split Summary
===
1) 1m - 11:42(11:42/m) 172cal 5.13/7.33mph
2) 1m - 16:20(16:20/m) 133cal 3.68/6.43mph
3) 1m - 12:34(12:34/m) 162cal 4.77/6.53mph
4) 1m - 11:28(11:28/m) 167cal 5.23/7.24mph
5) 1m - 11:45(11:45/m) 163cal 5.1/7.01mph
6) 1m - 9:51(9:51/m) 173cal 6.09/7.26mph
7) 1m - 9:57(9:57/m) 169cal 6.03/7.76mph
8) 1m - 11:05(11:05/m) 162cal 5.41/8.75mph
9) 1m - 9:11(9:11/m) 172cal 6.53/7.76mph
10) 1m - 9:19(9:19/m) 170cal 6.44/7.7mph
11) 0.67m - 5:44(8:37/m) 114cal 6.97/9.43mph

Bit of a stop start potter around Royston Heath. Lost and found car key...........

Split Summary
===
1) 1m - 10:08(10:08/m) 174cal 5.92/7.08mph
2) 1m - 9:58(9:58/m) 175cal 6.02/29.83mph
3) 1m - 9:24(9:24/m) 167cal 6.38/33.94mph
4) 0.26m - 2:11(8:20/m) 45cal 7.2/7.49mph

errands - in and out of city

Split Summary
===
1) 2.03m - 37:01(18:11/m) 225cal 63/69rpm 3.3/5.7mph

Gentle warm down with dogs after swim

Split Summary
===
1) 1m - 9:49(9:49/m) 164cal 6.11/8.18mph
2) 0.22m - 2:07(9:41/m) 37cal 6.2/6.51mph

Gosfield Lake swim. 4 big loops and 1 1200m. Steady strong effort with a pick up near the end. Not sure the last k pace was accurate. However, is still my longest training session

Split Summary
===
1) 4.71m - 1:59:45(25:25/m) 2159cal 28/42rpm 2.36/11.71mph

Post Haverhill KH, run with the dogs. Got into it and as it got dark had to use more roads = Boo power

Split Summary
===
1) 1m - 9:14(9:14/m) 170cal 6.5/7.24mph
2) 1m - 8:54(8:54/m) 170cal 6.75/8.33mph
3) 1m - 8:28(8:28/m) 166cal 7.09/9.91mph
4) 1m - 8:20(8:20/m) 169cal 7.2/8.81mph
5) 0.04m - 18(7:27/m) 5cal 8.05/7.37mph

Whilst R recce'd Cley-Cromer. Had a quick ride. Out of condition and felt pretty rolling and hard work......….

Split Summary
===
1) 1m - 2:44(2:44/m) 69cal 21.93/27.84mph
2) 1m - 3:56(3:56/m) 86cal 15.28/22mph
3) 1m - 3:45(3:45/m) 81cal 15.99/23.75mph
4) 1m - 3:33(3:33/m) 77cal 16.92/22.38mph
5) 1m - 3:19(3:19/m) 71cal 18.13/22.6mph
6) 1m - 5:36(5:36/m) 112cal 10.73/17.47mph
7) 1m - 3:40(3:40/m) 79cal 16.33/25.61mph
8) 1m - 3:06(3:06/m) 73cal 19.36/25.51mph
9) 1m - 3:48(3:48/m) 76cal 15.81/22.69mph
10) 1m - 3:02(3:02/m) 75cal 19.73/28.26mph
11) 0.35m - 56(2:37/m) 21cal 22.91/27.51mph

Holkham parkrun. Really warm and I found it pretty rolling. Hard work and even walked a bit of a hill......…

Beautiful place.

Split Summary
===
1) 1m - 9:51(9:51/m) 168cal 6.09/7.45mph
2) 1m - 9:01(9:01/m) 170cal 6.65/7.56mph
3) 1m - 8:23(8:23/m) 169cal 7.16/8.54mph
4) 0.18m - 1:15(6:49/m) 31cal 8.81/9.04mph

Gosfield Lake. Was so weary and achy arms this morning. Surprised with the reasonable pace considering how clunky it felt. Had to stop earlier than I wanted.....stomach...…

Split Summary
===
1) 2.52m - 1:09:39(27:41/m) 1146cal 28/37rpm 2.17/4.79mph

Run back to garage. Pretty warm and felt slow.

Split Summary
===
1) 1m - 9:23(9:23/m) 167cal 6.39/7.06mph
2) 1m - 9:24(9:24/m) 171cal 6.39/7.66mph
3) 0.66m - 6:06(9:15/m) 111cal 6.49/7.49mph

Commute from Barton after leaving car for MOT. With back-pack. Felt slow and lethargic. Pretty humid.

Split Summary
===
1) 1m - 9:17(9:17/m) 168cal 6.47/7.18mph
2) 1m - 9:07(9:07/m) 170cal 6.58/7.97mph
3) 0.66m - 6:12(9:24/m) 108cal 6.38/7.95mph

Cycling back with C&C'ers.

Split Summary
===
1) 1m - 5:48(5:48/m) 148cal 10.33/15.07mph
2) 1m - 8:18(8:18/m) 169cal 7.23/12.06mph
3) 0.48m - 4:01(8:26/m) 80cal 7.11/7.97mph

A bit of jogging at Madingley Hills whilst coaching.

Split Summary
===
1) 0.74m - 7:35(10:16/m) 107cal 5.85/7.97mph

Cycling the C&C'ers to Madingley Hills for the session

Split Summary
===
1) 1m - 6:54(6:54/m) 54cal 8.69/15.99mph
2) 1m - 8:40(8:40/m) 57cal 6.93/10.21mph
3) 0.57m - 4:45(8:19/m) 56cal 7.22/13.02mph

3k Jesus Green. Although a non-wetsuit swim, not sure even at steady effort why it was so slow........

Split Summary
===
1) 1.88m - 57:49(30:50/m) 858cal 28/rpm 1.95/2.1mph

Stop/starty run around East Park with Boo and Yogi on leads, looking for R. Felt a bit shabby, but nice to be out.

Split Summary
===
1) 1m - 9:05(9:05/m) 162cal 6.61/9.04mph
2) 1m - 8:25(8:25/m) 164cal 7.14/8.62mph
3) 0.3m - 2:32(8:21/m) 47cal 7.18/7.83mph

Really easy feeling 4 laps at Hinchingbrooke. Got a bit windy on the last. But all good today

Split Summary
===
1) 2.66m - 1:14:06(27:50/m) 1212cal 27/36rpm 2.15/4.13mph

Run over to Haverhill parkrun and back with R and the dogs. Very windy (tail out and head back) Too hot to run pr with dogs. So watched as R ran. Fell in a ditch

Split Summary
===
1) 1m - 9:29(9:29/m) 171cal 6.33/7.74mph
2) 1m - 9:17(9:17/m) 170cal 6.46/7.64mph
3) 1m - 8:58(8:58/m) 170cal 6.69/8.66mph
4) 1m - 9:46(9:46/m) 170cal 6.14/7.06mph
5) 1m - 9:35(9:35/m) 168cal 6.26/9.04mph
6) 0.12m - 1:05(8:55/m) 18cal 6.73/10.44mph

Very easy effort (except last 1.5 miles as I was tiring badly.....) Langley Wood loop with just Boo. Thunder around and heavy rain for half of it. After doing nothing all day, good to be out.

Split Summary
===
1) 1m - 9:30(9:30/m) 170cal 6.31/7.33mph
2) 1m - 9:28(9:28/m) 171cal 6.34/7.68mph
3) 1m - 9:32(9:32/m) 169cal 6.29/8.43mph
4) 1m - 9:58(9:58/m) 175cal 6.02/7.7mph
5) 1m - 9:09(9:09/m) 167cal 6.56/7.83mph
6) 1m - 9:17(9:17/m) 170cal 6.46/7.74mph
7) 1m - 9:19(9:19/m) 170cal 6.44/7.64mph
8) 0.02m - 10(8:40/m) 2cal 6.93/7.53mph

Gosfield Lake 3 and a bit laps. Felt really lethargic at first and nearly skipped it. But got into rhythm - and as usual, all ok

Split Summary
===
1) 2.77m - 1:16:46(27:44/m) 1261cal 28/40rpm 2.16/4.95mph

Curtailed Langley Wood loop with Boo (after her 2 days Hoblet lay off) in the damp. Really sore shins, so eased off then walked the last bit back. Pace was better, hopefully pain will subside

Split Summary
===
1) 1m - 9:09(9:09/m) 168cal 6.56/7.28mph
2) 1m - 9:09(9:09/m) 165cal 6.56/8.08mph
3) 1m - 9:11(9:11/m) 167cal 6.54/7.89mph
4) 1m - 9:23(9:23/m) 165cal 6.39/7.87mph
5) 1m - 8:35(8:35/m) 165cal 6.99/8.01mph
6) 0.5m - 4:51(9:39/m) 81cal 6.22/7.89mph

Ok, so it was short and a few stops, but gradually pace is improving

Used Road Claws - more padding due to yesterday's sore shins

Short one with just Big Bear

Split Summary
===
1) 1m - 8:51(8:51/m) 164cal 6.77/8.25mph
2) 1m - 9:02(9:02/m) 168cal 6.64/8.37mph
3) 1m - 8:57(8:57/m) 166cal 6.71/7.58mph
4) 0.11m - 53(8:01/m) 18cal 7.48/9.12mph

Split Summary
===
1) 1m - 9:00(9:00/m) 168cal 6.67/7.83mph
2) 1m - 8:09(8:09/m) 173cal 7.36/9.52mph
3) 1m - 8:30(8:30/m) 164cal 7.06/8.18mph
4) 1m - 9:09(9:09/m) 173cal 6.56/7.81mph
5) 1m - 9:20(9:20/m) 170cal 6.43/7.56mph
6) 1m - 9:17(9:17/m) 168cal 6.46/7.1mph
7) 1m - 8:45(8:45/m) 172cal 6.86/9mph
8) 0.21m - 1:38(7:54/m) 32cal 7.59/7.91mph

Split Summary
===
1) 1m - 9:42(9:42/m) 173cal 6.19/6.72mph
2) 1m - 9:33(9:33/m) 166cal 6.29/7.39mph
3) 1m - 9:06(9:06/m) 158cal 6.6/8.83mph
4) 1m - 9:36(9:36/m) 173cal 6.25/6.95mph
5) 0.3m - 2:52(9:33/m) 49cal 6.28/7.51mph

Split Summary
===
1) 0.93m - 24:25(26:21/m) 423cal 29/36rpm 2.28/3.79mph
2) 0.93m - 25:04(26:52/m) 425cal 28/34rpm 2.23/4.13mph
3) 0.02m - 26(21:21/m) 9cal 13/37rpm 2.81/4.07mph