Abergele Harriers club run. Slow and steady tonight, making sure plenty left in my legs for Friday
===
1) 1m - 9:34(9:34/m) 149cal 6.27/0mph
2) 1m - 9:56(9:56/m) 148cal 6.04/0mph
3) 1m - 8:32(8:32/m) 144cal 7.04/0mph
4) 1m - 9:43(9:43/m) 144cal 6.17/0mph
5) 1m - 8:09(8:09/m) 147cal 7.36/0mph
6) 1m - 8:20(8:20/m) 147cal 7.19/0mph
7) 0.02m - 10(9:13/m) 2cal 6.51/0mph

Split Summary
===
1) 0.82m - 8:52(10:45/m) 116cal 5.58/0mph

Deganwy Dash 5 miler. Absolutely loved it. Got nervous in the first mile watching everybody I know shooting past me, but stuck to the plan and was rewarded as I gradually went back past everyone in the last mile. Really pleased New PB!!!!
===
1) 1m - 6:32(6:32/m) 150cal 9.19/0mph
2) 1m - 6:48(6:48/m) 148cal 8.83/0mph
3) 1m - 6:54(6:54/m) 146cal 8.71/0mph
4) 1m - 6:45(6:45/m) 145cal 8.88/0mph
5) 1m - 6:52(6:52/m) 144cal 8.74/0mph
6) 0.01m - 2(5:23/m) 1cal 11.14/0mph

Split Summary
===
1) 0.43m - 4:22(10:04/m) 66cal 5.96/0mph

Split Summary
===
1) 1m - 9:19(9:19/m) 145cal 6.44/0mph
2) 0.05m - 28(9:52/m) 6cal 6.08/0mph

Surprised by that. Conwy parkrun on tired legs after last night's race, faster than last week!
===
1) 1m - 6:45(6:45/m) 147cal 8.89/0mph
2) 1m - 6:51(6:51/m) 145cal 8.76/0mph
3) 1m - 6:51(6:51/m) 144cal 8.76/0mph
4) 0.13m - 47(6:09/m) 17cal 9.75/0mph

Split Summary
===
1) 1m - 11:18(11:18/m) 148cal 5.31/0mph
2) 0.09m - 1:01(10:50/m) 14cal 5.54/0mph

Split Summary
===
1) 1m - 10:14(10:14/m) 142cal 5.86/0mph
2) 0.32m - 2:56(9:17/m) 43cal 6.46/0mph

Abergele Harriers intervals session. 3x1 minutes, 3 minutes back, 30 secs recovery. Session repeated 3 times with a 3 min recovery in-between
===
1) 0.15m - 54(5:59/m) 21cal 10.03/0mph
2) 0m - 26(3:11:28/m) 0.31/0mph
3) 0.17m - 1:01(6:05/m) 23cal 9.87/0mph
4) 0.01m - 29(1:05:00/m) 2cal 0.92/0mph
5) 0.17m - 1:01(5:55/m) 25cal 10.16/0mph
6) 0.01m - 29(45:09/m) 3cal 1.33/0mph
7) 0.48m - 3:01(6:15/m) 71cal 9.6/0mph
8) 0.03m - 1:55(1:05:38/m) 4cal 0.91/0mph
9) 0.16m - 1:01(6:16/m) 23cal 9.58/0mph
10) 0.01m - 29(53:37/m) 1.12/0mph
11) 0.17m - 1:01(6:07/m) 23cal 9.81/0mph
12) 0.01m - 30(52:51/m) 3cal 1.14/0mph
13) 0.17m - 1:00(6:00/m) 23cal 10/0mph
14) 0.01m - 29(42:30/m) 3cal 1.41/0mph
15) 0.49m - 3:03(6:16/m) 71cal 9.58/0mph
16) 0.01m - 16(26:16/m) 2cal 2.28/0mph
17) 0.16m - 1:01(6:09/m) 23cal 9.75/0mph
18) 0.01m - 29(56:14/m) 2cal 1.07/0mph
19) 0.17m - 1:01(5:59/m) 25cal 10.03/0mph
20) 0.01m - 29(47:34/m) 2cal 1.26/0mph
21) 0.17m - 1:01(6:07/m) 23cal 9.82/0mph
22) 0.01m - 29(46:04/m) 3cal 1.3/0mph
23) 0.49m - 3:03(6:12/m) 71cal 9.69/0mph
24) 0.01m - 10(12:22/m) 3cal 4.85/0mph

Split Summary
===
1) 0.68m - 7:30(11:06/m) 98cal 5.41/0mph

Long slow run from the RSPB reserve up the Great Orme. Most ridiculous wind I think I've ever run in. Literally going backwards up the Orme, crazy, but fun stuff
===
1) 1m - 9:34(9:34/m) 144cal 6.27/0mph
2) 1m - 9:22(9:22/m) 147cal 6.41/0mph
3) 1m - 9:35(9:35/m) 147cal 6.26/0mph
4) 1m - 9:19(9:19/m) 145cal 6.44/0mph
5) 1m - 8:52(8:52/m) 146cal 6.76/0mph
6) 1m - 9:47(9:47/m) 145cal 6.14/0mph
7) 1m - 11:24(11:24/m) 143cal 5.26/0mph
8) 1m - 9:13(9:13/m) 134cal 6.51/0mph
9) 1m - 7:47(7:47/m) 149cal 7.7/0mph
10) 1m - 8:30(8:30/m) 149cal 7.06/0mph
11) 1m - 8:34(8:34/m) 145cal 7/0mph
12) 1m - 8:06(8:06/m) 147cal 7.4/0mph
13) 1m - 8:28(8:28/m) 146cal 7.09/0mph
14) 0.35m - 2:59(8:25/m) 50cal 7.13/0mph

Abergele Harriers, club run, nice steady pace in preparation for the weekend
===
1) 1m - 8:35(8:35/m) 145cal 6.99/0mph
2) 1m - 8:11(8:11/m) 150cal 7.33/0mph
3) 1m - 8:37(8:37/m) 143cal 6.96/0mph
4) 1m - 8:06(8:06/m) 148cal 7.4/0mph
5) 1m - 8:30(8:30/m) 146cal 7.05/0mph
6) 1m - 8:26(8:26/m) 145cal 7.12/0mph
7) 1m - 8:36(8:36/m) 149cal 6.98/0mph
8) 0.19m - 1:37(8:42/m) 27cal 6.89/0mph

Out and back, Pensarn to Llanddulas. Met a few Harriers to do some strides at the end
===
1) 1m - 9:08(9:08/m) 145cal 6.57/0mph
2) 1m - 8:42(8:42/m) 144cal 6.9/0mph
3) 1m - 8:30(8:30/m) 147cal 7.06/0mph
4) 1m - 8:56(8:56/m) 146cal 6.71/0mph
5) 1m - 8:14(8:14/m) 144cal 7.29/0mph
6) 0.13m - 1:11(9:26/m) 18cal 6.36/0mph

Welsh Castles Relay, leg 11, chuffed to bits with this. Started steady at the very back and gradually worked my way thru. Still finished somewhere in the bottom third, but a lot of good runners
===
1) 1m - 7:25(7:25/m) 148cal 8.1/0mph
2) 1m - 7:44(7:44/m) 149cal 7.75/0mph
3) 1m - 8:05(8:05/m) 148cal 7.43/0mph
4) 1m - 7:40(7:40/m) 147cal 7.83/0mph
5) 1m - 7:37(7:37/m) 147cal 7.87/0mph
6) 1m - 7:20(7:20/m) 144cal 8.19/0mph
7) 1m - 7:35(7:35/m) 149cal 7.91/0mph
8) 1m - 7:25(7:25/m) 143cal 8.09/0mph
9) 1m - 6:52(6:52/m) 146cal 8.74/0mph
10) 1m - 6:59(6:59/m) 145cal 8.59/0mph
11) 1m - 7:20(7:20/m) 148cal 8.18/0mph
12) 1m - 7:09(7:09/m) 146cal 8.39/0mph
13) 0.21m - 1:20(6:20/m) 30cal 9.48/0mph

Split Summary
===
1) 0.59m - 5:25(9:10/m) 94cal 6.55/0mph

Split Summary
===
1) 1.28m - 15:49(12:24/m) 185cal 4.84/0mph

Beach intervals with Abergele Harriers, my God the legs felt leaden after yesterday's efforts! 2x 1 min, 2x 2 mins, 1 x 3 mins, session repeated twice
===
1) 0.14m - 51(6:10/m) 19cal 9.72/0mph
2) 0m - 26(2:04:21/m) 0.48/0mph
3) 0.17m - 1:02(5:55/m) 24cal 10.13/0mph
4) 0.02m - 28(28:25/m) 3cal 2.11/0mph
5) 0.31m - 2:01(6:32/m) 44cal 9.17/0mph
6) 0.01m - 29(53:48/m) 2cal 1.12/0mph
7) 0.3m - 2:01(6:50/m) 43cal 8.78/0mph
8) 0.02m - 58(43:58/m) 5cal 1.36/0mph
9) 0.46m - 3:02(6:32/m) 68cal 9.18/0mph
10) 0.03m - 2:58(1:57:44/m) 1cal 0.51/0mph
11) 0.17m - 1:02(6:13/m) 24cal 9.66/0mph
12) 0.01m - 29(56:49/m) 3cal 1.06/0mph
13) 0.16m - 1:01(6:18/m) 23cal 9.52/0mph
14) 0.01m - 29(37:55/m) 1cal 1.58/0mph
15) 0.32m - 2:01(6:23/m) 46cal 9.4/0mph
16) 0.01m - 29(1:05:46/m) 1cal 0.91/0mph
17) 0.3m - 2:01(6:39/m) 44cal 9.02/0mph
18) 0.02m - 59(41:03/m) 4cal 1.46/0mph
19) 0.44m - 3:01(6:53/m) 65cal 8.71/0mph
20) 0.01m - 10(15:38/m) 2cal 3.84/0mph

Split Summary
===
1) 0.64m - 6:48(10:35/m) 93cal 5.67/0mph

Split Summary
===
1) 0.46m - 4:14(9:18/m) 68cal 6.45/0mph

Out to Rhyl Golf Course, there and back. Steadyish, but legs felt surprisingly good
===
1) 1m - 7:51(7:51/m) 148cal 7.64/0mph
2) 1m - 7:46(7:46/m) 149cal 7.73/0mph
3) 1m - 7:38(7:38/m) 146cal 7.86/0mph
4) 1m - 7:35(7:35/m) 149cal 7.91/0mph
5) 1m - 7:53(7:53/m) 149cal 7.61/0mph
6) 1m - 8:12(8:12/m) 147cal 7.32/0mph
7) 1m - 8:02(8:02/m) 145cal 7.47/0mph
8) 0.75m - 6:21(8:27/m) 111cal 7.1/0mph

Club handicap. Great fun, not allowed to wear a watch hence the manual entry. Nothing to do with speed, but trying to match your two miles out with your two miles back. I was about 15 seconds out. Made more complicated by various bits of counting wooden poles and caravans

Knightly's loop, slightly quicker at the end as the seagulls have young and have started attack season
===
1) 1m - 8:09(8:09/m) 147cal 7.36/0mph
2) 1m - 7:48(7:48/m) 149cal 7.69/0mph
3) 1m - 7:04(7:04/m) 147cal 8.48/0mph
4) 1m - 7:37(7:37/m) 148cal 7.87/0mph
5) 1m - 7:48(7:48/m) 148cal 7.69/0mph
6) 0.31m - 2:18(7:18/m) 46cal 8.21/0mph

Split Summary
===
1) 1m - 9:38(9:38/m) 147cal 6.23/0mph
2) 0.13m - 58(7:32/m) 15cal 7.97/0mph

Conwy parkrun, blooming hot, blew up a bit in the last mile
===
1) 1m - 6:14(6:14/m) 145cal 9.62/0mph
2) 1m - 6:34(6:34/m) 148cal 9.13/0mph
3) 1m - 7:11(7:11/m) 147cal 8.36/0mph
4) 0.14m - 53(6:22/m) 19cal 9.44/0mph

Split Summary
===
1) 1m - 9:10(9:10/m) 148cal 6.55/0mph
2) 0.11m - 57(8:23/m) 17cal 7.16/0mph

Rhyl Golf Course there are back. Ridiculously hot, but good heat conditioning for next Saturday on the same route. Forgot just how hot it can be along the coast when the breeze drops, now mentally prepared for the HM.
===
1) 1m - 8:51(8:51/m) 148cal 6.78/0mph
2) 1m - 8:05(8:05/m) 149cal 7.42/0mph
3) 1m - 8:14(8:14/m) 146cal 7.28/0mph
4) 1m - 8:28(8:28/m) 147cal 7.08/0mph
5) 1m - 8:19(8:19/m) 148cal 7.21/0mph
6) 1m - 8:15(8:15/m) 146cal 7.27/0mph
7) 1m - 8:09(8:09/m) 148cal 7.36/0mph
8) 1m - 8:39(8:39/m) 144cal 6.94/0mph
9) 1m - 8:25(8:26/m) 144cal 7.12/0mph

Split Summary
===
1) 1m - 10:45(10:45/m) 142cal 5.58/0mph
2) 0.1m - 55(8:57/m) 17cal 6.71/0mph

Abergele Harriers, 4 x 4 mins with 3 mins recovery. Ridiculously hot, but Sean took pity on us and gave us this simple session. Completely blew up, but had fun doing it.
===
1) 0.65m - 3:55(5:58/m) 94cal 10.04/0mph
2) 0.66m - 4:02(6:08/m) 94cal 9.79/0mph
3) 0.64m - 4:02(6:20/m) 92cal 9.48/0mph
4) 0.63m - 4:05(6:27/m) 92cal 9.31/0mph

Split Summary
===
1) 0.66m - 7:10(10:48/m) 98cal 5.55/0mph

From the harbour, gentle leg turner to Splashpoint. Beautiful morning
===
1) 1m - 8:12(8:12/m) 145cal 7.31/0mph
2) 1m - 8:05(8:05/m) 147cal 7.43/0mph
3) 1m - 8:26(8:26/m) 148cal 7.11/0mph
4) 1m - 8:21(8:21/m) 146cal 7.19/0mph
5) 1m - 8:24(8:24/m) 146cal 7.15/0mph
6) 0m - 1(8:10/m) 7.35/0mph

Abergele Harriers club run. Lovely and gentle one up Tan y Gopr, took it nice and steady saving the legs for Saturday
===
1) 1m - 9:38(9:38/m) 156cal 6.23/0mph
2) 1m - 11:50(11:50/m) 141cal 5.07/0mph
3) 1m - 9:16(9:16/m) 146cal 6.47/0mph
4) 1m - 9:59(9:59/m) 148cal 6.01/0mph
5) 1m - 9:42(9:42/m) 145cal 6.19/0mph
6) 1m - 9:28(9:28/m) 145cal 6.34/0mph
7) 0.5m - 4:50(9:41/m) 73cal 6.19/0mph

Split Summary
===
1) 0.51m - 5:12(10:06/m) 76cal 5.94/0mph

Pensarn to Llanddulas there and back. Fairly gentle final prep for tomorrow with a few strides thrown in at the end
===
1) 1m - 8:20(8:20/m) 147cal 7.2/0mph
2) 1m - 7:58(7:58/m) 150cal 7.53/0mph
3) 1m - 7:52(7:52/m) 148cal 7.63/0mph
4) 1m - 7:54(7:54/m) 147cal 7.59/0mph
5) 0.75m - 6:07(8:06/m) 106cal 7.41/0mph

Split Summary
===
1) 1m - 8:46(8:46/m) 144cal 6.85/0mph
2) 0.29m - 2:31(8:49/m) 39cal 6.8/0mph

Rhyl Runfest HM. Not quite sure what went wrong, just couldn't seem to get the legs going. Bit disappointed to be honest. Hey ho, onwards and upwards. Update, realised I finished 1st in age category and 15th overall, so not all bad.
===
1) 1m - 6:35(6:35/m) 147cal 9.12/0mph
2) 1m - 6:57(6:57/m) 144cal 8.63/0mph
3) 1m - 6:52(6:52/m) 150cal 8.74/0mph
4) 1m - 6:55(6:55/m) 146cal 8.67/0mph
5) 1m - 6:58(6:58/m) 144cal 8.61/0mph
6) 1m - 7:08(7:08/m) 147cal 8.4/0mph
7) 1m - 7:16(7:16/m) 146cal 8.26/0mph
8) 1m - 7:18(7:18/m) 147cal 8.23/0mph
9) 1m - 7:45(7:45/m) 148cal 7.75/0mph
10) 1m - 8:16(8:16/m) 146cal 7.25/0mph
11) 1m - 8:04(8:04/m) 152cal 7.44/0mph
12) 1m - 8:09(8:09/m) 146cal 7.37/0mph
13) 1m - 7:58(7:58/m) 147cal 7.54/0mph
14) 0.04m - 16(6:40/m) 5cal 9/0mph

Split Summary
===
1) 0.69m - 6:12(8:55/m) 99cal 6.73/0mph

Gentle leg turner just to get the legs moving after yesterday's race effort
===
1) 1m - 8:45(8:45/m) 145cal 6.86/0mph
2) 1m - 8:31(8:31/m) 146cal 7.04/0mph
3) 1m - 8:34(8:34/m) 146cal 7/0mph
4) 0.42m - 3:33(8:24/m) 62cal 7.15/0mph

Split Summary
===
1) 0.79m - 8:39(10:54/m) 117cal 5.5/0mph

Abergele Harriers beach intervals, 1 min, 2,3,4,3,2,1, various recoveries in-between. Took it steady due to the amount of races coming up.
===
1) 0.14m - 1:00(7:05/m) 21cal 8.47/0mph
2) 0.28m - 2:00(7:15/m) 41cal 8.28/0mph
3) 0.41m - 3:00(7:18/m) 62cal 8.22/0mph
4) 0.56m - 4:00(7:08/m) 81cal 8.41/0mph
5) 0.42m - 3:02(7:13/m) 62cal 8.32/0mph
6) 0.29m - 1:59(6:52/m) 43cal 8.75/0mph
7) 0.16m - 1:00(6:16/m) 23cal 9.57/0mph

Split Summary
===
1) 0.62m - 6:35(10:36/m) 87cal 5.66/0mph