Gentle run out to golf course and back. Hamstring quite tight, so taking it steady.
===
1) 1m - 8:25(8:25/m) 142cal 7.13/0mph
2) 1m - 8:12(8:12/m) 145cal 7.32/0mph
3) 1m - 8:01(8:01/m) 145cal 7.48/0mph
4) 1m - 8:12(8:12/m) 147cal 7.31/0mph
5) 1m - 8:19(8:19/m) 144cal 7.21/0mph
6) 0m - 1(6:22/m) 9.43/0mph

Split Summary
===
1) 0.99m - 8:08(8:12/m) 142cal 7.32/0mph

Interesting. New Brooks Ghost trainers. Cost me an arm and a leg and two long trips to Chester, but worth it. Testing them out and managed my fastest ever 5k!!! Gosh!
===
1) 1m - 6:28(6:28/m) 144cal 9.29/0mph
2) 1m - 6:27(6:27/m) 143cal 9.31/0mph
3) 1m - 6:25(6:25/m) 144cal 9.34/0mph
4) 0.11m - 42(6:12/m) 15cal 9.67/0mph

Split Summary
===
1) 0.55m - 5:03(9:10/m) 76cal 6.54/0mph

Split Summary
===
1) 0.76m - 8:05(10:34/m) 108cal 5.68/0mph

Beach intervals with Abergele Harriers. 4*4 minutes with three min recovery. Great fun again. Went at it a bit harder tonight as have a bit of a break before Sunday's race
===
1) 0.62m - 4:05(6:38/m) 90cal 9.04/0mph
2) 0.62m - 4:04(6:34/m) 91cal 9.13/0mph
3) 0.61m - 4:01(6:38/m) 87cal 9.04/0mph
4) 0.62m - 4:00(6:26/m) 89cal 9.33/0mph
5) 0.01m - 4(9:50/m) 1cal 6.1/0mph

Split Summary
===
1) 0.61m - 6:55(11:23/m) 86cal 5.27/0mph

Pensarn to Llanddulas out and back
===
1) 1m - 8:26(8:26/m) 144cal 7.11/0mph
2) 1m - 7:59(7:59/m) 146cal 7.51/0mph
3) 1m - 8:01(8:01/m) 146cal 7.48/0mph
4) 1m - 7:49(7:49/m) 142cal 7.67/0mph
5) 1m - 7:36(7:36/m) 146cal 7.89/0mph
6) 1m - 7:43(7:43/m) 145cal 7.77/0mph
7) 0.29m - 2:09(7:24/m) 41cal 8.11/0mph

Split Summary
===
1) 0.5m - 4:09(8:21/m) 73cal 7.19/0mph

Abergele Harriers, club run. St George route, tempo paced ten kilometres, good fun tonight on another glorious evening
===
1) 1m - 8:04(8:04/m) 146cal 7.43/0mph
2) 1m - 8:09(8:09/m) 144cal 7.37/0mph
3) 1m - 7:55(7:55/m) 143cal 7.58/0mph
4) 1m - 7:48(7:48/m) 149cal 7.7/0mph
5) 1m - 7:30(7:30/m) 141cal 7.99/0mph
6) 1m - 7:22(7:22/m) 144cal 8.14/0mph
7) 0.28m - 1:46(6:27/m) 39cal 9.31/0mph

Split Summary
===
1) 0.51m - 4:58(9:45/m) 74cal 6.16/0mph

Splashpoint 10k, fastest one for a while and lovely windy, rainy July day
===
1) 1m - 8:03(8:03/m) 147cal 7.46/0mph
2) 1m - 7:17(7:17/m) 144cal 8.24/0mph
3) 1m - 7:23(7:23/m) 146cal 8.13/0mph
4) 1m - 7:57(7:57/m) 146cal 7.55/0mph
5) 1m - 7:50(7:50/m) 147cal 7.66/0mph
6) 1m - 7:40(7:40/m) 147cal 7.83/0mph
7) 0.22m - 1:38(7:20/m) 31cal 8.18/0mph

Split Summary
===
1) 1m - 22:40(22:40/m)
2) 1m - 17:20(17:20/m)
3) 1m - 20:35(20:35/m)
4) 1m - 13:17(13:17/m)
5) 1m - 25:39(25:39/m)
6) 1m - 14:20(14:20/m)
7) 1m - 17:20(17:20/m)
8) 1m - 16:55(16:55/m)
9) 1m - 15:35(15:35/m)
10) 1m - 13:25(13:25/m)
11) 1m - 14:08(14:08/m)
12) 1m - 14:06(14:06/m)
13) 1m - 14:53(14:53/m)
14) 1m - 16:38(16:38/m)
15) 1m - 16:17(16:17/m)
16) 0.26m - 4:28(17:17/m)

Split Summary
===
1) 1.35m - 14:40(10:54/m) 188cal 5.5/0mph

Abergele Harriers interval session, 3x1 mins out, 3 minutes back. Session repeated 3 times with 30 sec recs and 3 minutes between each set. Really enjoyed tonight's session, feel on good form.
===
1) 0.17m - 1:02(6:01/m) 26cal 9.97/0mph
2) 0.17m - 1:01(6:07/m) 23cal 9.81/0mph
3) 0.16m - 1:00(6:20/m) 22cal 9.48/0mph
4) 0.51m - 3:02(5:59/m) 71cal 10.02/0mph
5) 0.17m - 1:05(6:25/m) 23cal 9.35/0mph
6) 0.17m - 1:01(6:10/m) 23cal 9.73/0mph
7) 0.16m - 1:02(6:32/m) 22cal 9.18/0mph
8) 0.51m - 3:02(5:57/m) 71cal 10.1/0mph
9) 0.16m - 1:02(6:25/m) 23cal 9.35/0mph
10) 0.17m - 1:02(6:08/m) 22cal 9.78/0mph
11) 0.16m - 1:01(6:13/m) 23cal 9.64/0mph
12) 0.5m - 3:01(6:00/m) 71cal 10.01/0mph
13) 0m - 2(5:54/m) 10.16/0mph

Split Summary
===
1) 0.66m - 7:00(10:39/m) 95cal 5.64/0mph

Pensarn 10kish, really gentle pace, thru tired legs and slightly sore knee
===
1) 1m - 9:02(9:02/m) 145cal 6.64/0mph
2) 1m - 8:18(8:18/m) 144cal 7.23/0mph
3) 1m - 8:17(8:17/m) 144cal 7.25/0mph
4) 1m - 8:10(8:10/m) 143cal 7.34/0mph
5) 1m - 8:11(8:11/m) 145cal 7.34/0mph
6) 1m - 8:22(8:22/m) 144cal 7.18/0mph
7) 0.91m - 7:50(8:34/m) 131cal 7/0mph

Split Summary
===
1) 0.49m - 4:04(8:18/m) 70cal 7.23/0mph

Abergele Harriers club run. Decided against doing the hills for a change, seafront run at a race tempo for HM, great fun as usual, hamstring and knees still a bit sore
===
1) 1m - 7:30(7:30/m) 146cal 8/0mph
2) 1m - 7:13(7:13/m) 143cal 8.31/0mph
3) 1m - 7:02(7:02/m) 142cal 8.52/0mph
4) 1m - 6:55(6:55/m) 143cal 8.67/0mph
5) 1m - 7:23(7:23/m) 146cal 8.13/0mph
6) 1m - 7:37(7:37/m) 145cal 7.89/0mph
7) 1m - 7:36(7:36/m) 143cal 7.9/0mph
8) 1m - 7:25(7:25/m) 147cal 8.09/0mph

Split Summary
===
1) 0.51m - 5:27(10:38/m) 74cal 5.65/0mph

Split Summary
===
1) 0.8m - 9:01(11:18/m) 109cal 5.31/0mph

Went for a pb and the legs gave up big time, just nothing there today. Very frustrating.
===
1) 1m - 6:15(6:15/m) 144cal 9.59/0mph
2) 1m - 6:54(6:54/m) 146cal 8.69/0mph
3) 1m - 7:12(7:12/m) 146cal 8.33/0mph
4) 0.12m - 42(5:54/m) 16cal 10.16/0mph

Split Summary
===
1) 1m - 10:55(10:55/m) 144cal 5.49/0mph
2) 0.16m - 1:18(8:13/m) 22cal 7.3/0mph

Split Summary
===
1) 1.13m - 12:54(11:27/m) 159cal 5.24/0mph

Abergele Harriers interval session on the beach. 1,2,3,4,3,2,1 minutes with various recoveries. Tough tonight due to eating junk
===
1) 0.16m - 1:01(6:33/m) 22cal 9.15/0mph
2) 0.3m - 2:01(6:44/m) 44cal 8.92/0mph
3) 0.43m - 3:01(6:58/m) 64cal 8.62/0mph
4) 0.57m - 4:02(7:03/m) 83cal 8.51/0mph
5) 0.43m - 3:04(7:08/m) 63cal 8.41/0mph
6) 0.29m - 2:01(6:53/m) 42cal 8.72/0mph
7) 0.18m - 1:10(6:25/m) 26cal 9.36/0mph
8) 0m - 1(8:17/m) 7.24/0mph

Split Summary
===
1) 0.59m - 6:09(10:30/m) 83cal 5.72/0mph

Rough plan from Paul, 2 brisk miles early on followed by 1 fast mile later in run. Ideally fast mile 5 supposed to be 5k pace, but didn't quite manage it.
===
1) 1m - 8:37(8:37/m) 145cal 6.96/0mph
2) 1m - 7:25(7:25/m) 148cal 8.09/0mph
3) 1m - 6:56(6:56/m) 146cal 8.66/0mph
4) 1m - 8:32(8:32/m) 141cal 7.04/0mph
5) 1m - 6:30(6:30/m) 144cal 9.22/0mph
6) 1m - 8:48(8:48/m) 149cal 6.81/0mph
7) 0.22m - 2:01(9:12/m) 32cal 6.52/0mph

Split Summary
===
1) 0.53m - 4:10(7:50/m) 76cal 7.65/0mph

Abergele Harriers club run, up in the hills Rhyd y Foel. Steady couple of miles to start and up the first part of the hill, then tried to pile it on, great fun
===
1) 1m - 7:50(7:50/m) 147cal 7.66/0mph
2) 1m - 7:44(7:44/m) 149cal 7.76/0mph
3) 1m - 8:10(8:10/m) 150cal 7.35/0mph
4) 1m - 8:19(8:19/m) 144cal 7.22/0mph
5) 1m - 7:29(7:29/m) 147cal 8.02/0mph
6) 1m - 7:33(7:33/m) 148cal 7.95/0mph
7) 1m - 6:26(6:26/m) 144cal 9.32/0mph
8) 1m - 6:43(6:43/m) 146cal 8.94/0mph
9) 0.38m - 2:41(7:05/m) 56cal 8.47/0mph

Split Summary
===
1) 0.51m - 5:31(10:50/m) 76cal 5.54/0mph

Knightly"s loop, nice and gentle with a few strides along the seafront
===
1) 1m - 9:09(9:09/m) 145cal 6.56/0mph
2) 1m - 8:23(8:23/m) 147cal 7.16/0mph
3) 1m - 7:40(7:40/m) 142cal 7.82/0mph
4) 1m - 8:26(8:26/m) 146cal 7.11/0mph
5) 1m - 8:39(8:39/m) 145cal 6.93/0mph
6) 0.29m - 2:25(8:18/m) 41cal 7.23/0mph

Split Summary
===
1) 1m - 8:43(8:43/m) 145cal 6.88/0mph
2) 0.68m - 6:18(9:13/m) 99cal 6.51/0mph

Conwy parkrun, good fun today, went off steady for a change and had a good race with one of the NWRRCs
===
1) 1m - 6:38(6:38/m) 146cal 9.06/0mph
2) 1m - 6:42(6:42/m) 147cal 8.97/0mph
3) 1m - 6:43(6:43/m) 145cal 8.93/0mph
4) 0.13m - 47(5:54/m) 18cal 10.16/0mph

Split Summary
===
1) 1m - 9:10(9:10/m) 146cal 6.55/0mph
2) 0.15m - 1:13(7:58/m) 22cal 7.53/0mph

Walk/run around Alwen and Brent with Katie
===
1) 1m - 18:40(18:40/m)
2) 1m - 16:10(16:10/m)
3) 1m - 16:58(16:58/m)
4) 1m - 15:34(15:34/m)
5) 1m - 17:03(17:03/m)
6) 1m - 18:17(18:17/m)
7) 1m - 16:54(16:54/m)
8) 1m - 15:43(15:43/m)
9) 1m - 13:11(13:11/m)
10) 1m - 11:31(11:31/m)
11) 1m - 12:04(12:04/m)
12) 1m - 14:21(14:21/m)
13) 1m - 14:28(14:28/m)
14) 1m - 10:52(10:52/m)
15) 1m - 14:54(14:54/m)
16) 0.03m - 47(24:38/m)

Split Summary
===
1) 1.29m - 14:42(11:26/m) 181cal 5.25/0mph

Abergele Harriers interval session, 4x4 minutes with 3 min recovery. Great session tonight, each one faster than the previous one, aimed for 6:15 and felt fairly comfortable doing it.
===
1) 0.64m - 4:02(6:18/m) 92cal 9.53/0mph
2) 0.64m - 4:01(6:15/m) 92cal 9.59/0mph
3) 0.65m - 4:01(6:11/m) 92cal 9.69/0mph
4) 0.66m - 4:01(6:08/m) 93cal 9.78/0mph
5) 0m - 1(3:53/m) 15.47/0mph

Split Summary
===
1) 0.65m - 7:04(10:49/m) 97cal 5.55/0mph

Great Orme and Little Orme 10 miler. Really pleased with the time after a tough interval session last night, helped by having a target of another runner going up the Orme
===
1) 1m - 8:47(8:47/m) 145cal 6.83/0mph
2) 1m - 8:10(8:10/m) 148cal 7.35/0mph
3) 1m - 7:37(7:37/m) 145cal 7.87/0mph
4) 1m - 8:55(8:55/m) 149cal 6.72/0mph
5) 1m - 7:21(7:21/m) 142cal 8.17/0mph
6) 1m - 7:25(7:25/m) 149cal 8.09/0mph
7) 1m - 7:57(7:57/m) 146cal 7.55/0mph
8) 1m - 7:48(7:48/m) 149cal 7.68/0mph
9) 1m - 8:14(8:14/m) 147cal 7.28/0mph
10) 1m - 7:30(7:30/m) 146cal 8/0mph
11) 0.05m - 23(7:31/m) 7cal 7.98/0mph

Split Summary
===
1) 0.66m - 5:44(8:39/m) 95cal 6.93/0mph

Abergele Harriers club run, St George 10k route, tried pushing myself through the gears tonight, really good fun and feel in good shape.
===
1) 1m - 7:53(7:53/m) 149cal 7.61/0mph
2) 1m - 7:32(7:32/m) 147cal 7.97/0mph
3) 1m - 7:23(7:23/m) 147cal 8.13/0mph
4) 1m - 7:32(7:32/m) 152cal 7.97/0mph
5) 1m - 7:14(7:14/m) 145cal 8.3/0mph
6) 1m - 6:56(6:56/m) 147cal 8.66/0mph
7) 0.28m - 2:02(7:17/m) 41cal 8.24/0mph

Split Summary
===
1) 0.49m - 5:10(10:31/m) 69cal 5.71/0mph