Recovery run, unfortunately bit faster than intended and hr a bit quicker. The lovely sunshine made me do it😊
===
1) 1m - 8:38(8:38/m) 132/145bpm 118cal 6.95/0mph
2) 1m - 8:19(8:19/m) 136/142bpm 117cal 7.21/0mph
3) 1m - 8:17(8:17/m) 138/145bpm 114cal 7.24/0mph
4) 1m - 8:07(8:07/m) 140/150bpm 114cal 7.4/0mph
5) 1m - 8:13(8:13/m) 148/158bpm 125cal 7.3/0mph
6) 1m - 8:15(8:15/m) 147/158bpm 121cal 7.28/0mph
7) 0.24m - 1:54(8:02/m) 141/148bpm 24cal 7.46/0mph

Split Summary
===
1) 1m - 10:31(10:31/m) 143/155bpm 159cal 5.7/0mph
2) 0.52m - 5:17(10:15/m) 141/153bpm 76cal 5.85/0mph

Conwy parkrun

===
1) 1m - 6:20(6:20/m) 135/145bpm 90cal 9.47/0mph
2) 1m - 6:34(6:34/m) 147/158bpm 104cal 9.13/0mph
3) 1m - 6:56(6:56/m) 162/191bpm 120cal 8.65/0mph
4) 0.11m - 38(5:57/m) 168/177bpm 11cal 10.08/0mph

Split Summary
===
1) 1m - 8:59(8:59/m) 128/138bpm 118cal 6.68/0mph
2) 0.56m - 5:27(9:39/m) 138/157bpm 78cal 6.22/0mph

Hmmm, Buckley Borders League at Hope. Bit of a disaster on the toilet situation meant the start was delayed by an hour. Very frustrating and meant stiff legs and the shingles proper pinging across my back. Heyho, worked as hard as I could.

===
1) 1m - 6:22(6:22/m) 145/159bpm 96cal 9.42/0mph
2) 1m - 6:45(6:45/m) 160/170bpm 114cal 8.89/0mph
3) 1m - 7:39(7:39/m) 161/170bpm 129cal 7.84/0mph
4) 1m - 6:55(6:55/m) 161/169bpm 116cal 8.67/0mph
5) 1m - 6:59(6:59/m) 166/172bpm 122cal 8.59/0mph
6) 0.01m - 5(6:03/m) 165/166bpm 1cal 9.92/0mph

Split Summary
===
1) 0.7m - 7:18(10:28/m) 139/155bpm 105cal 5.74/0mph

Abergele Harriers club session, 8x Hill reps, took it steady on tired legs

===
1) 0.2m - 1:28(7:19/m) 119/141bpm 16cal 8.21/0mph
2) 0.21m - 2:28(11:45/m) 125/132bpm 30cal 5.1/0mph
3) 0.21m - 1:27(7:03/m) 130/139bpm 18cal 8.52/0mph
4) 0.21m - 2:33(11:56/m) 125/135bpm 30cal 5.03/0mph
5) 0.2m - 1:25(7:09/m) 128/131bpm 17cal 8.4/0mph
6) 0.22m - 2:39(11:55/m) 127/133bpm 32cal 5.04/0mph
7) 0.2m - 1:24(6:55/m) 130/139bpm 17cal 8.67/0mph
8) 0.22m - 2:42(12:09/m) 133/154bpm 34cal 4.94/0mph
9) 0.2m - 1:20(6:49/m) 141/148bpm 19cal 8.81/0mph
10) 0.23m - 2:51(12:36/m) 140/166bpm 39cal 4.76/0mph
11) 0.2m - 1:20(6:42/m) 147/149bpm 20cal 8.97/0mph
12) 0.22m - 2:54(12:56/m) 138/150bpm 39cal 4.64/0mph
13) 0.2m - 1:20(6:31/m) 139/146bpm 18cal 9.21/0mph
14) 0.23m - 3:00(12:59/m) 133/163bpm 35cal 4.62/0mph
15) 0.2m - 1:28(7:23/m) 143/153bpm 21cal 8.12/0mph
16) 0m - 1(8:20/m) 143/143bpm 7.19/0mph

Split Summary
===
1) 1m - 9:18(9:18/m) 123/133bpm 113cal 6.45/0mph
2) 1m - 10:00(10:00/m) 135/152bpm 135cal 5.99/0mph
3) 0.61m - 8:24(13:42/m) 126/138bpm 92cal 4.38/0mph

Lovely 5 mile recovery run, hr playing silly buggers with coat on as per usual.

===
1) 1m - 8:14(8:14/m) 126/158bpm 100cal 7.28/0mph
2) 1m - 9:07(9:07/m) 133/139bpm 120cal 6.58/0mph
3) 1m - 8:51(8:51/m) 160/181bpm 146cal 6.78/0mph
4) 1m - 8:42(8:42/m) 172/185bpm 157cal 6.89/0mph
5) 1m - 8:32(8:32/m) 170/181bpm 151cal 7.03/0mph
6) 0.05m - 24(7:59/m) 167/169bpm 6cal 7.52/0mph

Abergele Harriers club run, Llanddulas 10k. Steady pace. Bloody freezing

===
1) 1m - 8:06(8:06/m) 112/124bpm 79cal 7.42/0mph
2) 1m - 8:08(8:08/m) 132/138bpm 106cal 7.38/0mph
3) 1m - 7:59(7:59/m) 137/145bpm 108cal 7.51/0mph
4) 1m - 7:58(7:58/m) 144/155bpm 115cal 7.53/0mph
5) 1m - 8:00(8:00/m) 150/164bpm 120cal 7.5/0mph
6) 1m - 7:57(7:57/m) 163/175bpm 131cal 7.55/0mph
7) 0.28m - 2:18(8:18/m) 160/164bpm 37cal 7.23/0mph

Split Summary
===
1) 1m - 9:28(9:28/m) 123/133bpm 110cal 6.34/0mph
2) 1m - 9:15(9:15/m) 125/135bpm 105cal 6.49/0mph
3) 0.01m - 5(10:39/m) 126/127bpm 5.64/0mph

Split Summary
===
1) 0.63m - 6:35(10:26/m) 126/135bpm 82cal 5.75/0mph

Interval session. Five x 1 mile with walk 5 min recoveries. Felt really tough and windy, pleased to keep it going on the last one

===
1) 1m - 6:18(6:18/m) 121/130bpm 72cal 9.54/0mph
2) 0.26m - 4:07(15:55/m) 78/99bpm 31cal 3.77/0mph
3) 1m - 6:18(6:18/m) 116/150bpm 63cal 9.51/0mph
4) 0.24m - 3:33(14:30/m) 89/142bpm 30cal 4.14/0mph
5) 1m - 6:21(6:21/m) 121/147bpm 67cal 9.46/0mph
6) 0.01m - 3(5:12/m) 146/146bpm 11.54/0mph

Split Summary
===
1) 1m - 9:27(9:27/m) 120/127bpm 107cal 6.35/0mph
2) 0.68m - 7:43(11:17/m) 118/129bpm 76cal 5.31/0mph

Pensarn 7 mile loop, recovery pace

===
1) 1m - 8:56(8:56/m) 122/131bpm 104cal 6.71/0mph
2) 1m - 8:44(8:44/m) 126/131bpm 103cal 6.87/0mph
3) 1m - 8:43(8:43/m) 126/131bpm 97cal 6.89/0mph
4) 1m - 8:54(8:54/m) 130/145bpm 103cal 6.74/0mph
5) 1m - 8:49(8:48/m) 141/156bpm 119cal 6.81/0mph
6) 1m - 8:57(8:57/m) 151/156bpm 138cal 6.7/0mph
7) 1m - 8:58(8:58/m) 149/162bpm 133cal 6.7/0mph
8) 0.01m - 3(6:35/m) 161/161bpm 9.12/0mph

Recovery run, first run in last pair of Brooks ghost tens.

===
1) 1m - 8:51(8:51/m) 130/146bpm 115cal 6.78/0mph
2) 1m - 8:51(8:51/m) 128/135bpm 107cal 6.78/0mph
3) 1m - 8:46(8:46/m) 130/136bpm 103cal 6.84/0mph
4) 1m - 8:47(8:47/m) 131/136bpm 100cal 6.83/0mph
5) 0.31m - 2:40(8:41/m) 129/135bpm 28cal 6.91/0mph

Split Summary
===
1) 0.63m - 6:18(10:01/m) 124/136bpm 80cal 5.99/0mph

Long run arou the Orme and out to Deganwy, the sand is tough along the path between west shore and Deganwy. Achillies sore today, so pleased with that

===
1) 1m - 8:20(8:20/m) 128/138bpm 109cal 7.2/0mph
2) 1m - 8:33(8:33/m) 135/144bpm 119cal 7.02/0mph
3) 1m - 7:54(7:54/m) 144/159bpm 116cal 7.59/0mph
4) 1m - 8:27(8:27/m) 150/159bpm 133cal 7.09/0mph
5) 1m - 7:46(7:46/m) 138/157bpm 94cal 7.73/0mph
6) 1m - 7:58(7:58/m) 131/139bpm 75cal 7.53/0mph
7) 1m - 9:01(9:01/m) 136/155bpm 102cal 6.65/0mph
8) 1m - 8:33(8:33/m) 136/141bpm 91cal 7.02/0mph
9) 1m - 8:11(8:11/m) 143/154bpm 109cal 7.33/0mph
10) 1m - 7:59(7:59/m) 139/150bpm 90cal 7.52/0mph
11) 1m - 8:06(8:06/m) 142/156bpm 98cal 7.4/0mph
12) 1m - 8:17(8:17/m) 141/152bpm 92cal 7.24/0mph
13) 0.5m - 4:09(8:16/m) 144/154bpm 52cal 7.26/0mph

Split Summary
===
1) 0.65m - 7:03(10:47/m) 135/163bpm 100cal 5.56/0mph

Abergele Harriers club session, beach intervals, 6x4 minutes. Taking it steady due to race on Wednesday

===
1) 0.49m - 4:02(8:12/m) 120/136bpm 48cal 7.32/0mph
2) 0.06m - 1:00(17:31/m) 121/136bpm 12cal 3.42/0mph
3) 0.48m - 4:01(8:20/m) 125/135bpm 50cal 7.2/0mph
4) 0.06m - 1:01(17:30/m) 110/133bpm 10cal 3.43/0mph
5) 0.48m - 3:58(8:14/m) 124/136bpm 49cal 7.28/0mph
6) 0.05m - 1:01(19:19/m) 123/130bpm 11cal 3.11/0mph
7) 0.47m - 3:58(8:24/m) 124/131bpm 45cal 7.14/0mph
8) 0.06m - 1:00(16:27/m) 107/128bpm 10cal 3.65/0mph
9) 0.47m - 4:00(8:34/m) 121/135bpm 42cal 7.01/0mph
10) 0.05m - 1:00(18:07/m) 118/126bpm 8cal 3.31/0mph
11) 0.47m - 4:04(8:38/m) 128/149bpm 47cal 6.95/0mph

Split Summary
===
1) 1m - 8:15(8:15/m) 128/136bpm 109cal 7.27/0mph
2) 1m - 9:09(9:09/m) 118/143bpm 93cal 6.56/0mph
3) 0.7m - 10:18(14:43/m) 93/121bpm 67cal 4.08/0mph

Split Summary
===
1) 0.39m - 4:26(11:14/m) 125/140bpm 56cal 5.34/0mph

Cheshire Spring-5. Full of lurgy again for this one, suicidal pace for the first two miles yet somehow managed to cling on for a pb. Astounded and very chuffed. Great race in perfect conditions.

===
1) 1m - 6:13(6:13/m) 156/173bpm 102cal 9.66/0mph
2) 1m - 6:23(6:23/m) 164/169bpm 112cal 9.4/0mph
3) 1m - 6:41(6:41/m) 170/186bpm 124cal 8.98/0mph
4) 1m - 6:58(6:58/m) 164/172bpm 122cal 8.61/0mph
5) 0.99m - 6:50(6:52/m) 164/169bpm 120cal 8.73/0mph

Split Summary
===
1) 0.75m - 8:30(11:18/m) 123/146bpm 102cal 5.31/0mph

Split Summary
===
1) 0.79m - 8:13(10:26/m) 139/160bpm 123cal 5.75/0mph

Bodelwyddan parkrun. Happy with that, 2nd fastest I've done it, 9th overall

===
1) 1m - 7:35(7:35/m) 129/143bpm 103cal 7.92/0mph
2) 1m - 7:43(7:43/m) 139/145bpm 114cal 7.77/0mph
3) 0.9m - 6:57(7:43/m) 148/167bpm 109cal 7.77/0mph

Split Summary
===
1) 1m - 9:31(9:31/m) 138/152bpm 142cal 6.31/0mph
2) 0.71m - 6:17(8:53/m) 137/151bpm 89cal 6.76/0mph

Long river run with Katie. Thoroughly beautiful morning.

===
1) 1m - 10:16(10:16/m) 121/129bpm 120cal 5.85/0mph
2) 1m - 9:38(9:38/m) 121/127bpm 104cal 6.22/0mph
3) 1m - 9:18(9:18/m) 123/135bpm 98cal 6.46/0mph
4) 1m - 8:51(8:51/m) 128/137bpm 99cal 6.78/0mph
5) 1m - 9:28(9:28/m) 128/141bpm 102cal 6.33/0mph
6) 1m - 8:51(8:51/m) 129/138bpm 92cal 6.77/0mph
7) 1m - 9:00(9:00/m) 126/132bpm 80cal 6.67/0mph
8) 1m - 8:58(8:58/m) 127/132bpm 79cal 6.7/0mph
9) 1m - 9:06(9:06/m) 126/133bpm 77cal 6.59/0mph
10) 1m - 9:00(9:00/m) 128/141bpm 80cal 6.67/0mph
11) 0.55m - 4:54(8:51/m) 131/135bpm 48cal 6.78/0mph

Split Summary
===
1) 0.76m - 7:26(9:48/m) 120/146bpm 89cal 6.12/0mph

Abergele Harriers club session, Tan y Gopa hillwork. 30 secs, 1 min, 90 secs, 2 mins, jog down recoveries and repeated session twice. Great fun but the legs really struggled today.

===
1) 0.07m - 31(8:02/m) 71/95bpm 1cal 7.46/0mph
2) 0.07m - 55(12:49/m) 103/115bpm 8cal 4.68/0mph
3) 0.12m - 1:01(8:31/m) 108/111bpm 9cal 7.05/0mph
4) 0.14m - 1:41(12:22/m) 107/111bpm 15cal 4.85/0mph
5) 0.18m - 1:31(8:21/m) 109/114bpm 14cal 7.19/0mph
6) 0.2m - 2:15(11:18/m) 116/129bpm 24cal 5.31/0mph
7) 0.25m - 2:03(8:19/m) 113/119bpm 20cal 7.22/0mph
8) 0.25m - 2:29(9:44/m) 116/120bpm 25cal 6.16/0mph
9) 0.06m - 32(8:17/m) 85/117bpm 2cal 7.24/0mph
10) 0.07m - 1:06(15:51/m) 113/122bpm 10cal 3.78/0mph
11) 0.12m - 1:01(8:20/m) 110/121bpm 9cal 7.2/0mph
12) 0.14m - 2:00(14:37/m) 110/124bpm 17cal 4.1/0mph
13) 0.18m - 1:31(8:34/m) 111/113bpm 13cal 7/0mph
14) 0.2m - 2:36(13:02/m) 111/115bpm 22cal 4.61/0mph
15) 0.23m - 2:02(8:55/m) 112/120bpm 17cal 6.73/0mph
16) 0.01m - 5(13:24/m) 114/115bpm 4.48/0mph

Split Summary
===
1) 1m - 10:04(10:04/m) 120/137bpm 119cal 5.96/0mph
2) 0.54m - 7:44(14:27/m) 105/128bpm 65cal 4.15/0mph

Splashpoint 10k. Steady, but just a bit faster than usual recovery pace.

===
1) 1m - 8:21(8:21/m) 131/151bpm 116cal 7.19/0mph
2) 1m - 8:00(8:00/m) 139/152bpm 119cal 7.49/0mph
3) 1m - 7:46(7:46/m) 147/160bpm 122cal 7.73/0mph
4) 1m - 7:59(7:59/m) 143/156bpm 118cal 7.51/0mph
5) 1m - 8:05(8:05/m) 139/142bpm 107cal 7.42/0mph
6) 1m - 7:57(7:57/m) 141/153bpm 107cal 7.55/0mph
7) 0.23m - 1:44(7:30/m) 141/143bpm 23cal 8/0mph

Split Summary
===
1) 0.17m - 1:46(10:16/m) 148/152bpm 27cal 5.85/0mph

Abergele Harriers club run, first time on the St George 10k route this year. Beautiful sunny evening, 10 miles in total tonight.

===
1) 1m - 8:25(8:25/m) 137/153bpm 126cal 7.13/0mph
2) 1m - 8:27(8:27/m) 157/167bpm 145cal 7.1/0mph
3) 1m - 7:59(7:59/m) 157/164bpm 137cal 7.52/0mph
4) 1m - 8:02(8:02/m) 165/172bpm 145cal 7.47/0mph
5) 1m - 7:46(7:46/m) 158/170bpm 133cal 7.72/0mph
6) 1m - 7:35(7:35/m) 161/165bpm 132cal 7.92/0mph
7) 0.26m - 2:06(8:01/m) 159/162bpm 36cal 7.48/0mph

Elongated warm up for club run tonight as wanted to make it up to 10 miles.

===
1) 1m - 8:06(8:06/m) 133/150bpm 117cal 7.41/0mph
2) 1m - 7:59(7:59/m) 142/148bpm 125cal 7.51/0mph
3) 1m - 7:59(7:59/m) 143/150bpm 123cal 7.52/0mph
4) 1m - 8:05(8:05/m) 152/158bpm 133cal 7.42/0mph
5) 0.01m - 4(8:40/m) 156/156bpm 1cal 6.93/0mph

Gentle Knightly's loop, legs mashed. No more running until Saturday's race.

===
1) 1m - 8:55(8:55/m) 133/144bpm 125cal 6.72/0mph
2) 1m - 9:27(9:27/m) 137/149bpm 133cal 6.34/0mph
3) 1m - 9:00(9:00/m) 139/149bpm 127cal 6.67/0mph
4) 1m - 9:02(9:02/m) 144/155bpm 133cal 6.64/0mph
5) 1m - 9:32(9:32/m) 149/157bpm 145cal 6.29/0mph
6) 0.04m - 20(9:23/m) 141/143bpm 4cal 6.4/0mph

Split Summary
===
1) 1m - 9:07(9:07/m) 134/146bpm 127cal 6.58/0mph
2) 1m - 8:40(8:40/m) 140/151bpm 126cal 6.93/0mph
3) 0m - 2(7:16/m) 139/139bpm 8.25/0mph

Llandudno Easter Dash 5k. Should have felt good but one of those days when the legs wouldn't go, very strange. Can only put it down to it being one of the first hot days of spring. Hey ho, on to the next one.

===
1) 1m - 6:10(6:10/m) 151/171bpm 96cal 9.72/0mph
2) 1m - 6:47(6:47/m) 166/171bpm 118cal 8.84/0mph
3) 1m - 6:48(6:48/m) 164/169bpm 116cal 8.83/0mph
4) 0.13m - 48(6:02/m) 170/177bpm 14cal 9.95/0mph

Split Summary
===
1) 1m - 8:36(8:36/m) 130/143bpm 114cal 6.98/0mph
2) 0.03m - 15(7:40/m) 137/137bpm 3cal 7.83/0mph

Hilly 11 miler with Katie, lovely fun in the sunshine

===
1) 1m - 9:23(9:23/m) 123/132bpm 114cal 6.39/0mph
2) 1m - 9:23(9:23/m) 126/134bpm 111cal 6.4/0mph
3) 1m - 10:10(10:10/m) 126/135bpm 113cal 5.9/0mph
4) 1m - 10:27(10:27/m) 113/134bpm 83cal 5.74/0mph
5) 1m - 9:23(9:23/m) 120/129bpm 80cal 6.4/0mph
6) 1m - 10:01(10:01/m) 123/144bpm 90cal 5.99/0mph
7) 1m - 9:18(9:18/m) 129/139bpm 97cal 6.45/0mph
8) 1m - 8:36(8:36/m) 128/139bpm 82cal 6.97/0mph
9) 1m - 8:53(8:53/m) 130/135bpm 89cal 6.75/0mph
10) 1m - 9:06(9:06/m) 129/138bpm 83cal 6.6/0mph
11) 1m - 9:13(9:13/m) 133/144bpm 97cal 6.51/0mph
12) 0.02m - 15(12:13/m) 129/131bpm 2cal 4.91/0mph

Calling it a tempo run, was a bit slow, but with the heat the heart rate was definitely up there, felt like a big effort after hiking this morning
===
1) 1m - 8:19(8:19/m) 139/161bpm 121cal 7.21/0mph
2) 1m - 7:33(7:33/m) 154/163bpm 122cal 7.95/0mph
3) 1m - 7:42(7:42/m) 154/160bpm 125cal 7.79/0mph
4) 1m - 7:37(7:37/m) 157/169bpm 126cal 7.89/0mph
5) 1m - 7:38(7:38/m) 158/163bpm 126cal 7.87/0mph
6) 1m - 8:00(8:00/m) 157/162bpm 130cal 7.5/0mph
7) 0.23m - 1:46(7:36/m) 157/160bpm 28cal 7.89/0mph

Split Summary
===
1) 1m - 21:06(21:06/m) 89/139bpm 147cal 52/79rpm 2.85/0mph
2) 1m - 24:14(24:14/m) 87/114bpm 148cal 52/79rpm 2.48/0mph
3) 1m - 26:31(26:31/m) 92/116bpm 174cal 52/79rpm 2.26/0mph
4) 1m - 31:49(31:49/m) 95/120bpm 172cal 56/79rpm 1.89/0mph
5) 1m - 1:03:27(1:03:27/m) 99/125bpm 344cal 58/70rpm 0.95/0mph
6) 1m - 25:23(25:23/m) 94/122bpm 131cal 55/118rpm 2.36/0mph
7) 1m - 25:42(25:42/m) 93/111bpm 129cal 54/111rpm 2.34/0mph
8) 0.24m - 7:44(32:00/m) 86/95bpm 37cal 55/108rpm 1.87/0mph

Gentle knightly's loop, very tired legs, lovely morning though.

===
1) 1m - 9:27(9:26/m) 122/132bpm 111cal 6.36/0mph
2) 1m - 9:32(9:32/m) 126/134bpm 113cal 6.29/0mph
3) 1m - 9:14(9:14/m) 125/134bpm 100cal 6.5/0mph
4) 1m - 9:22(9:22/m) 126/132bpm 98cal 6.4/0mph
5) 1m - 9:09(9:09/m) 131/141bpm 103cal 6.56/0mph
6) 0.06m - 37(9:43/m) 128/131bpm 6cal 6.17/0mph