Welcome To Fetcheveryone

First long run of the year. All a bit sore after yesterday's hills. Beautiful morning to start the year

===
1) 1m - 8:48(8:48/m) 129/135bpm 119cal 6.82/6.99mph
2) 1m - 8:38(8:38/m) 133/138bpm 119cal 6.95/7.2mph
3) 1m - 8:55(8:55/m) 133/139bpm 118cal 6.73/7.06mph
4) 1m - 9:21(9:21/m) 136/150bpm 123cal 6.42/7.35mph
5) 1m - 8:17(8:17/m) 131/141bpm 92cal 7.25/7.81mph
6) 1m - 8:18(8:18/m) 130/138bpm 85cal 7.24/7.41mph
7) 1m - 8:28(8:28/m) 134/140bpm 98cal 7.09/7.72mph
8) 1m - 8:29(8:29/m) 132/139bpm 87cal 7.08/7.66mph
9) 1m - 8:43(8:43/m) 130/135bpm 77cal 6.88/7.16mph
10) 1m - 8:34(8:34/m) 131/137bpm 79cal 7/7.26mph
11) 0.46m - 4:00(8:39/m) 133/140bpm 39cal 6.94/7.14mph

Knightly's loop with Katie

===
1) 1m - 9:19(9:19/m) 122/134bpm 113cal 6.44/7.26mph
2) 1m - 10:04(10:04/m) 120/128bpm 107cal 5.96/10.04mph
3) 1m - 9:08(9:08/m) 121/127bpm 94cal 6.57/7.16mph
4) 1m - 8:51(8:51/m) 127/135bpm 99cal 6.78/7.12mph
5) 1m - 8:50(8:50/m) 129/139bpm 102cal 6.8/7.22mph
6) 0.14m - 1:06(8:06/m) 134/140bpm 13cal 7.4/7.64mph

Nice steady long run round the Orme. All the ailments starting to recover

===
1) 1m - 9:31(9:31/m) 130/140bpm 130cal 6.3/7.26mph
2) 1m - 8:22(8:22/m) 128/136bpm 105cal 7.18/7.74mph
3) 1m - 8:42(8:42/m) 135/139bpm 120cal 6.89/7.14mph
4) 1m - 8:52(8:52/m) 147/161bpm 138cal 6.77/7.87mph
5) 1m - 8:51(8:51/m) 138/150bpm 115cal 6.78/7.51mph
6) 1m - 9:58(9:58/m) 152/161bpm 161cal 6.02/7.18mph
7) 1m - 7:23(7:23/m) 140/160bpm 89cal 8.13/8.58mph
8) 1m - 7:38(7:38/m) 140/146bpm 94cal 7.86/8.56mph
9) 1m - 7:38(7:38/m) 148/155bpm 112cal 7.87/8.39mph
10) 1m - 7:52(7:52/m) 153/163bpm 121cal 7.63/8.1mph
11) 0.04m - 23(8:23/m) 143/146bpm 5cal 7.16/7.1mph

Split Summary
===
1) 0.62m - 6:45(10:59/m) 119/142bpm 77cal 5.46/5.87mph

Abergele Harriers, chilled out 12x200s.lovely evening with a bit of a sea breeze

===
1) 0.13m - 54(7:03/m) 99/117bpm 6cal 8.5/9.75mph
2) 0.15m - 2:03(14:00/m) 115/121bpm 22cal 4.28/8.56mph
3) 0.13m - 56(7:09/m) 113/118bpm 9cal 8.39/9.62mph
4) 0.14m - 1:59(14:03/m) 115/127bpm 21cal 4.27/8.43mph
5) 0.13m - 58(7:33/m) 113/118bpm 9cal 7.95/8.81mph
6) 0.15m - 2:00(13:47/m) 115/129bpm 20cal 4.35/8.16mph
7) 0.13m - 56(7:11/m) 109/117bpm 8cal 8.35/9.56mph
8) 0.14m - 2:11(15:07/m) 105/119bpm 17cal 3.97/8.6mph
9) 0.13m - 55(7:08/m) 109/115bpm 7cal 8.4/9.46mph
10) 0.14m - 2:01(13:58/m) 114/126bpm 19cal 4.29/8.52mph
11) 0.13m - 56(7:06/m) 114/119bpm 8cal 8.44/8.97mph
12) 0.14m - 2:10(15:38/m) 114/127bpm 20cal 3.84/8.5mph
13) 0.13m - 56(7:13/m) 115/126bpm 8cal 8.32/9.18mph
14) 0.15m - 2:07(14:36/m) 115/125bpm 20cal 4.11/8.58mph
15) 0.13m - 54(7:04/m) 118/119bpm 9cal 8.5/9mph
16) 0.14m - 2:09(15:15/m) 115/122bpm 19cal 3.94/8.62mph
17) 0.13m - 54(6:59/m) 112/119bpm 7cal 8.6/9.52mph
18) 0.14m - 2:08(14:59/m) 109/122bpm 16cal 4/8.72mph
19) 0.13m - 55(6:57/m) 116/118bpm 8cal 8.63/9.27mph
20) 0.14m - 2:18(16:01/m) 117/123bpm 21cal 3.75/8.93mph
21) 0.13m - 54(7:05/m) 119/127bpm 8cal 8.47/9.29mph
22) 0.15m - 2:07(14:29/m) 115/133bpm 18cal 4.14/8.68mph
23) 0.13m - 54(7:07/m) 113/135bpm 6cal 8.44/9.29mph
24) 0.01m - 9(18:38/m) 119/121bpm 1cal 3.22/8.52mph

Split Summary
===
1) 1m - 9:18(9:18/m) 122/134bpm 112cal 6.45/7.16mph
2) 1m - 8:51(8:51/m) 143/156bpm 134cal 6.77/7.06mph
3) 1m - 9:23(9:23/m) 126/152bpm 101cal 6.4/7.14mph
4) 0.73m - 8:10(11:08/m) 113/147bpm 54cal 5.39/8.77mph

Split Summary
===
1) 1m - 9:36(9:36/m) 137/158bpm 142cal 6.25/6.55mph
2) 0.82m - 7:34(9:11/m) 134/149bpm 105cal 6.54/7.16mph

Track session, 4x1 mile, approx 2 minutes recovery. Really good session, very tough, especially the last mile, really pleased I maintained the pace. Shows how inaccurate GPS can be though 😁
===
1) 1m - 6:05(6:05/m) 147/164bpm 94cal 9.85/10.25mph
2) 0.07m - 27(6:21/m) 158/161bpm 7cal 9.45/9.71mph
3) 0.04m - 1:44(39:18/m) 146/158bpm 26cal 1.53/9.54mph
4) 1m - 5:59(5:59/m) 157/163bpm 99cal 10.01/10.96mph
5) 0.07m - 28(6:25/m) 159/161bpm 7cal 9.36/10.23mph
6) 0.05m - 2:15(45:15/m) 131/162bpm 24cal 1.33/9.89mph
7) 1m - 6:03(6:03/m) 164/176bpm 105cal 9.91/10.33mph
8) 0.08m - 29(5:51/m) 161/170bpm 8cal 10.25/10.33mph
9) 0.05m - 2:33(46:57/m) 147/163bpm 36cal 1.28/10.27mph
10) 1m - 6:09(6:09/m) 166/172bpm 109cal 9.75/10.12mph
11) 0.07m - 28(6:26/m) 167/168bpm 7cal 9.34/9.73mph
12) 0.01m - 12(20:56/m) 164/165bpm 4cal 2.87/9.68mph

Split Summary
===
1) 1m - 9:01(9:01/m) 140/149bpm 135cal 6.65/6.93mph
2) 1m - 8:51(8:51/m) 141/151bpm 132cal 6.78/9.1mph
3) 0.12m - 1:32(12:52/m) 148/150bpm 24cal 4.67/7.18mph

Abergele Harriers Winter 10k course. A bit higher than recovery pace, bit of an effort put in on the hills

===
1) 1m - 8:28(8:28/m) 125/133bpm 107cal 7.08/7.41mph
2) 1m - 8:30(8:30/m) 132/137bpm 115cal 7.05/7.37mph
3) 1m - 8:12(8:12/m) 136/141bpm 115cal 7.32/7.83mph
4) 1m - 7:32(7:32/m) 147/159bpm 118cal 7.96/8.58mph
5) 1m - 8:27(8:27/m) 147/152bpm 131cal 7.1/8.77mph
6) 1m - 8:31(8:31/m) 152/167bpm 137cal 7.04/7.28mph
7) 0.22m - 1:58(8:59/m) 152/155bpm 31cal 6.68/7.2mph

Split Summary
===
1) 1m - 9:10(9:10/m) 139/175bpm 135cal 6.55/7.22mph
2) 0.4m - 3:34(8:55/m) 131/136bpm 47cal 6.73/7.28mph

Splashpoint 10k, recovery run, lovely evening, struggled to keep hr down, obviously quite tired.

===
1) 1m - 9:35(9:35/m) 137/156bpm 139cal 6.26/6.95mph
2) 1m - 9:03(9:03/m) 131/136bpm 117cal 6.63/6.95mph
3) 1m - 9:13(9:13/m) 129/135bpm 107cal 6.52/6.66mph
4) 1m - 9:34(9:34/m) 128/134bpm 102cal 6.27/6.72mph
5) 1m - 9:24(9:24/m) 128/137bpm 97cal 6.39/6.68mph
6) 1m - 9:34(9:34/m) 127/133bpm 87cal 6.28/6.62mph
7) 0.23m - 2:10(9:33/m) 126/129bpm 19cal 6.28/6.51mph

Recovery run, Knightly's loop with a bit added on. Lovely fresh evening, great way to finish the week.

===
1) 1m - 9:08(9:08/m) 129/138bpm 121cal 6.57/7.31mph
2) 1m - 8:52(8:52/m) 131/138bpm 116cal 6.76/7.12mph
3) 1m - 9:08(9:08/m) 132/144bpm 116cal 6.57/7.03mph
4) 1m - 9:02(9:02/m) 131/136bpm 106cal 6.65/6.93mph
5) 1m - 9:04(9:04/m) 133/139bpm 108cal 6.61/6.89mph
6) 1m - 9:04(9:04/m) 133/139bpm 103cal 6.62/6.91mph
7) 0m - 3(11:42/m) 128/128bpm 5.13/6.47mph

Split Summary
===
1) 0.86m - 8:59(10:30/m) 140/150bpm 136cal 5.72/6.53mph

Our own club race for the Borders League. Really pleased with my race, especially with over half of it being into the wind. Raced sensibly and sheltered onto the wind on the way out. That last km was proper tough back into the wind. Just got caught by Tim on the line.

===
1) 1m - 6:27(6:27/m) 141/170bpm 95cal 9.29/10mph
2) 1m - 6:43(6:43/m) 163/170bpm 117cal 8.92/10.81mph
3) 1m - 6:39(6:39/m) 166/182bpm 119cal 9.02/9.6mph
4) 1m - 6:31(6:31/m) 168/183bpm 117cal 9.2/9.81mph
5) 0.99m - 6:44(6:47/m) 170/181bpm 123cal 8.84/9.48mph

Split Summary
===
1) 1m - 9:58(9:58/m) 127/152bpm 128cal 6.02/8.39mph
2) 1m - 10:15(10:15/m) 132/141bpm 137cal 5.85/10.85mph
3) 0.04m - 19(8:38/m) 133/134bpm 4cal 6.95/9.87mph

Split Summary
===
1) 0.52m - 6:07(11:52/m) 127/136bpm 78cal 5.06/5.53mph

Abergele Harriers Hill intervals, gentle recovery pace, really enjoyed a chilled out evening

===
1) 0.17m - 1:30(8:54/m) 115/126bpm 15cal 6.74/8.91mph
2) 0.19m - 2:40(13:51/m) 119/126bpm 30cal 4.33/6.39mph
3) 0.17m - 1:38(9:38/m) 120/132bpm 18cal 6.22/8.31mph
4) 0.16m - 2:43(16:55/m) 114/126bpm 26cal 3.55/7.2mph
5) 0.14m - 1:31(10:32/m) 121/125bpm 17cal 5.69/7.64mph
6) 0.16m - 2:51(17:53/m) 117/128bpm 28cal 3.35/6.14mph
7) 0.14m - 1:29(10:28/m) 124/130bpm 17cal 5.73/7.66mph
8) 0.16m - 2:51(17:29/m) 119/129bpm 29cal 3.43/6.35mph
9) 0.15m - 1:27(9:54/m) 121/129bpm 14cal 6.06/7.49mph
10) 0.17m - 3:35(21:14/m) 116/130bpm 33cal 2.83/6.18mph
11) 0.14m - 1:28(10:20/m) 123/131bpm 16cal 5.8/7.62mph
12) 0.16m - 3:15(19:58/m) 120/130bpm 31cal 3/6.3mph
13) 0.14m - 1:20(9:20/m) 126/133bpm 14cal 6.43/10.79mph
14) 0.16m - 3:27(21:22/m) 118/132bpm 31cal 2.81/7.49mph
15) 0.14m - 1:20(9:28/m) 124/139bpm 13cal 6.34/8.18mph
16) 0.01m - 6(17:44/m) 131/132bpm 1cal 3.38/6.47mph

Split Summary
===
1) 1m - 9:25(9:25/m) 129/135bpm 125cal 6.37/7.53mph
2) 1m - 9:40(9:40/m) 127/135bpm 117cal 6.21/6.51mph
3) 0.94m - 12:37(13:22/m) 115/135bpm 101cal 4.49/8.85mph

Track intervals session with Mike Robbins. Lovely session if a bit like hard work. 2 mins, 1 min rec, 1 min, 30 sec rec, 30 secs, 30 sec rec. The session then keeps on going until it has been repeated five times. Just a relentless session that feels like your legs are falling off by the end.
===
1) 0.34m - 2:02(6:02/m) 126/130bpm 25cal 9.96/11.1mph
2) 0.06m - 1:02(16:05/m) 128/130bpm 13cal 3.73/9.91mph
3) 0.16m - 57(6:07/m) 129/133bpm 12cal 9.82/7.93mph
4) 0.04m - 31(12:30/m) 129/131bpm 6cal 4.8/7.89mph
5) 0.09m - 29(5:43/m) 123/132bpm 5cal 10.51/9.58mph
6) 0.05m - 32(10:52/m) 125/128bpm 6cal 5.53/8.08mph
7) 0.33m - 2:01(6:07/m) 132/162bpm 26cal 9.8/9.96mph
8) 0.09m - 1:00(10:47/m) 143/160bpm 15cal 5.56/9.43mph
9) 0.16m - 1:00(6:13/m) 144/157bpm 15cal 9.65/9.48mph
10) 0.05m - 30(10:35/m) 144/146bpm 7cal 5.67/9.54mph
11) 0.08m - 30(6:05/m) 142/144bpm 7cal 9.86/9.71mph
12) 0.05m - 33(10:07/m) 141/143bpm 8cal 5.93/9.68mph
13) 0.31m - 1:56(6:16/m) 139/142bpm 28cal 9.58/9.89mph
14) 0.1m - 1:01(9:51/m) 125/135bpm 11cal 6.09/9.71mph
15) 0.17m - 1:00(5:58/m) 136/139bpm 13cal 10.05/9.29mph
16) 0.05m - 30(10:02/m) 137/140bpm 7cal 5.98/9.39mph
17) 0.08m - 30(6:02/m) 134/140bpm 6cal 9.96/8.97mph
18) 0.05m - 31(11:31/m) 127/131bpm 5cal 5.21/9mph
19) 0.32m - 2:00(6:12/m) 127/133bpm 22cal 9.68/9.81mph
20) 0.1m - 1:02(10:02/m) 127/130bpm 11cal 5.98/9.5mph
21) 0.16m - 59(6:01/m) 124/126bpm 9cal 9.97/8.79mph
22) 0.04m - 30(11:46/m) 125/127bpm 5cal 5.1/9.08mph
23) 0.07m - 29(6:37/m) 121/127bpm 4cal 9.06/7.91mph
24) 0.06m - 30(8:50/m) 121/127bpm 4cal 6.8/7.72mph
25) 0.33m - 2:00(6:09/m) 126/128bpm 20cal 9.75/10.23mph
26) 0.1m - 59(9:51/m) 129/132bpm 11cal 6.1/9.89mph
27) 0.16m - 1:00(6:14/m) 127/129bpm 10cal 9.62/8.79mph
28) 0.05m - 31(9:49/m) 128/130bpm 5cal 6.12/8.85mph
29) 0.08m - 30(6:22/m) 125/126bpm 5cal 9.43/8.18mph
30) 0.03m - 24(15:32/m) 127/128bpm 4cal 3.87/7.47mph

Split Summary
===
1) 1m - 9:40(9:40/m) 129/135bpm 127cal 6.21/6.8mph
2) 0.26m - 2:24(9:09/m) 134/139bpm 33cal 6.56/6.7mph

Split Summary
===
1) 1m - 9:47(9:47/m) 126/141bpm 123cal 6.13/8.39mph
2) 1m - 9:52(9:52/m) 134/151bpm 133cal 6.08/11.25mph
3) 0.09m - 1:02(11:18/m) 134/139bpm 13cal 5.31/7.66mph

Split Summary
===
1) 0.5m - 5:00(9:57/m) 130/144bpm 67cal 6.03/6.53mph

Abergele Harriers reverse 10k with Darren and Rachel, just above recovery pace.

===
1) 1m - 9:08(9:08/m) 131/138bpm 124cal 6.57/7.03mph
2) 1m - 9:10(9:10/m) 134/143bpm 125cal 6.54/6.93mph
3) 1m - 8:35(8:35/m) 135/148bpm 111cal 6.98/7.62mph
4) 1m - 8:19(8:19/m) 136/142bpm 109cal 7.22/7.66mph
5) 1m - 8:05(8:05/m) 140/151bpm 111cal 7.42/7.83mph
6) 1m - 8:27(8:27/m) 140/151bpm 112cal 7.1/7.7mph
7) 0.22m - 1:54(8:28/m) 147/151bpm 28cal 7.09/7.47mph

Split Summary
===
1) 1m - 9:14(9:14/m) 124/140bpm 113cal 6.5/7.18mph
2) 1m - 9:02(9:02/m) 134/141bpm 123cal 6.65/7.18mph
3) 0.05m - 29(10:30/m) 135/136bpm 6cal 5.71/6.68mph

Twin Piers 10k. Not quite sure how to sum this one up. Faster than I expected, but not as fast as I wanted. Insane pace for t he first mile and definitely paid for that going up the Little Orme. First time I can remember struggling on a hill climb in I dont know how long. Got to the housing estate and just wanted to walk off the course going through there as felt sick. My arch nemesis then sailed past me. Gave myself a severe talking to and actually ended up with a fairly solid last three miles, really pleased with the effort as I really dug deep for those miles. Ended up with my second fastest ever 10k with an official time of 41:29. Only beaten that at Felinhelli which I'm still not 100% convinced is genuine.

And beat my arch nemesis :D
===
1) 1m - 6:09(6:09/m) 153/171bpm 99cal 9.76/11.4mph
2) 1m - 7:08(7:08/m) 163/173bpm 124cal 8.42/9.46mph
3) 1m - 6:44(6:44/m) 161/174bpm 115cal 8.91/10.1mph
4) 1m - 6:40(6:40/m) 161/166bpm 114cal 8.99/9.73mph
5) 1m - 6:49(6:49/m) 161/170bpm 115cal 8.8/9.02mph
6) 1m - 6:44(6:44/m) 169/173bpm 122cal 8.91/9.43mph
7) 0.21m - 1:14(5:55/m) 174/176bpm 23cal 10.14/10.58mph

Split Summary
===
1) 1m - 8:22(8:22/m) 142/155bpm 127cal 7.17/7.74mph
2) 0.45m - 6:33(14:39/m) 138/157bpm 92cal 4.1/11.04mph

Lovely long run around Little and Grteat Ormer. No looking at the watch today as I knew heart rate would be high after yesterday's race, jsut enjoyed it and went with the flow. Stunning North Wales morning
===
1) 1m - 9:43(9:43/m) 134/144bpm 139cal 6.17/7.28mph
2) 1m - 8:19(8:19/m) 141/156bpm 125cal 7.21/7.81mph
3) 1m - 8:42(8:42/m) 142/145bpm 130cal 6.9/6.99mph
4) 1m - 8:49(8:49/m) 149/164bpm 140cal 6.8/7.39mph
5) 1m - 9:29(9:29/m) 155/165bpm 157cal 6.33/7.03mph
6) 1m - 9:21(9:21/m) 159/173bpm 159cal 6.41/7.39mph
7) 1m - 8:14(8:14/m) 153/158bpm 132cal 7.28/7.51mph
8) 1m - 9:08(9:08/m) 153/160bpm 142cal 6.57/7.53mph
9) 1m - 8:21(8:21/m) 153/176bpm 129cal 7.19/7.58mph
10) 1m - 7:53(7:53/m) 158/171bpm 130cal 7.61/8.04mph
11) 0.05m - 23(8:06/m) 159/160bpm 6cal 7.4/7.35mph

Split Summary
===
1) 0.65m - 8:09(12:37/m) 116/139bpm 91cal 4.76/5.32mph

Abergele Harriers interval session, used it as a gentle recovery again. Really clever session, lengths along the seafront, approx 150 metres, did one length, then recover, two lengths recover, etc. Keep going for 20 minutes and see how far you can get. Good inventive session.

===
1) 0.14m - 1:00(7:04/m) 110/150bpm 9cal 8.5/9.56mph
2) 0.03m - 33(17:11/m) 141/150bpm 8cal 3.49/8.62mph
3) 0.29m - 2:25(8:23/m) 137/150bpm 36cal 7.15/8.83mph
4) 0.03m - 32(16:12/m) 131/133bpm 7cal 3.7/6.53mph
5) 0.43m - 4:18(9:54/m) 122/131bpm 52cal 6.06/7.31mph
6) 0.02m - 26(18:02/m) 116/116bpm 4cal 3.33/5.55mph
7) 0.58m - 6:04(10:28/m) 119/128bpm 65cal 5.73/6.12mph
8) 0.02m - 30(21:02/m) 114/119bpm 4cal 2.85/5.49mph
9) 0.4m - 4:17(10:46/m) 118/147bpm 41cal 5.57/6.2mph

Split Summary
===
1) 1m - 8:43(8:43/m) 128/137bpm 117cal 6.89/7.43mph
2) 1m - 8:31(8:31/m) 136/141bpm 124cal 7.04/7.39mph
3) 0.91m - 11:19(12:27/m) 112/139bpm 86cal 4.82/9.14mph

Split Summary
===
1) 1m - 9:55(9:55/m) 137/157bpm 150cal 6.06/6.59mph
2) 0.33m - 2:56(8:55/m) 148/160bpm 48cal 6.73/6.95mph

Track session with Mike Robbins. 4*5 minutes with a generous 4 minutes recovery. Tried to go hard from the off and really good to be running with Claire, we both seem to be pushing each other. Very pleased with the paces today.

===
1) 0.83m - 5:03(6:04/m) 135/144bpm 74cal 9.89/10.23mph
2) 0.17m - 3:56(22:39/m) 126/158bpm 49cal 2.65/10.04mph
3) 0.83m - 5:05(6:07/m) 133/138bpm 71cal 9.81/9.87mph
4) 0.15m - 3:55(25:23/m) 117/138bpm 37cal 2.36/9.87mph
5) 0.85m - 5:02(5:57/m) 131/135bpm 66cal 10.09/10.29mph
6) 0.13m - 4:09(31:30/m) 116/134bpm 35cal 1.9/10.12mph
7) 0.85m - 5:03(5:57/m) 136/163bpm 67cal 10.08/10.25mph
8) 0.02m - 11(11:29/m) 135/136bpm 2cal 5.23/10.21mph

Split Summary
===
1) 1m - 8:57(8:57/m) 127/140bpm 119cal 6.71/7.26mph
2) 1m - 9:41(9:41/m) 140/152bpm 148cal 6.19/7.6mph
3) 0.25m - 4:24(17:22/m) 124/143bpm 47cal 3.45/10.58mph

Split Summary
===
1) 0.51m - 4:58(9:45/m) 130/139bpm 69cal 6.15/6.62mph

Abergele Harriers alternative winter 10k course to avoid the roadworks. Went out as a big group and managed to get them all round. General consensus is that it is a good alternative

===
1) 1m - 8:41(8:41/m) 120/134bpm 104cal 6.91/7.49mph
2) 1m - 8:17(8:17/m) 148/157bpm 135cal 7.25/7.6mph
3) 1m - 8:21(8:21/m) 149/159bpm 136cal 7.18/7.49mph
4) 1m - 8:06(8:06/m) 149/164bpm 128cal 7.4/8.54mph
5) 1m - 8:14(8:14/m) 144/158bpm 124cal 7.28/7.99mph
6) 1m - 8:14(8:14/m) 146/158bpm 124cal 7.28/7.72mph
7) 0.18m - 1:32(8:26/m) 149/152bpm 24cal 7.12/7.49mph

Split Summary
===
1) 1m - 9:28(9:28/m) 127/137bpm 126cal 6.33/7.12mph
2) 1m - 8:59(8:59/m) 131/137bpm 121cal 6.68/7.53mph
3) 0.01m - 8(13:49/m) 124/125bpm 1cal 4.34/6.2mph

Split Summary
===
1) 1m - 9:10(9:10/m) 138/162bpm 140cal 6.54/7.6mph
2) 0.9m - 8:00(8:52/m) 136/150bpm 115cal 6.77/7.45mph
3) 0m - 3(11:46/m) 127/127bpm 5.1/6.47mph

Intervals at Pensarn, idea was for 22 minutes, 3,2,1 lengths with a standard 1 minute recovery and the repeat until session is over. Felt suitably tough. Very pleased with that
===
1) 0.46m - 2:58(6:26/m) 145/157bpm 46cal 9.32/10.33mph
2) 0.03m - 1:01(37:31/m) 131/153bpm 14cal 1.6/9.18mph
3) 0.3m - 1:55(6:22/m) 148/165bpm 28cal 9.43/10.33mph
4) 0.03m - 1:05(35:25/m) 150/168bpm 18cal 1.69/9.2mph
5) 0.15m - 55(6:14/m) 141/157bpm 13cal 9.63/9.93mph
6) 0.03m - 1:05(42:33/m) 149/159bpm 17cal 1.41/9.75mph
7) 0.46m - 2:56(6:22/m) 156/170bpm 49cal 9.43/9.98mph
8) 0.03m - 1:03(32:10/m) 151/165bpm 17cal 1.87/9.6mph
9) 0.3m - 1:55(6:21/m) 156/173bpm 31cal 9.45/9.68mph
10) 0.03m - 1:01(31:16/m) 155/169bpm 17cal 1.92/9.5mph
11) 0.14m - 53(6:11/m) 143/161bpm 12cal 9.7/11.31mph
12) 0.03m - 1:04(36:11/m) 145/165bpm 16cal 1.66/9.89mph
13) 0.46m - 2:51(6:16/m) 154/174bpm 42cal 9.58/10.87mph
14) 0.03m - 1:03(32:49/m) 159/169bpm 18cal 1.83/9.68mph
15) 0.15m - 55(6:14/m) 155/161bpm 15cal 9.61/10.92mph
16) 0m - 1(5:01/m) 159/160bpm 11.95/9.52mph

Split Summary
===
1) 1m - 9:08(9:08/m) 139/164bpm 137cal 6.57/6.97mph
2) 1m - 10:00(10:00/m) 129/139bpm 125cal 6/9.48mph
3) 0.12m - 1:14(10:03/m) 127/131bpm 14cal 5.97/9.5mph

Proper recovery run to Splashpoint. Just concentrating on keeping the hr down

===
1) 1m - 9:37(9:37/m) 126/133bpm 116cal 6.24/6.82mph
2) 1m - 9:15(9:15/m) 129/137bpm 110cal 6.48/7.16mph
3) 1m - 9:15(9:15/m) 129/138bpm 103cal 6.48/6.76mph
4) 1m - 9:21(9:21/m) 132/138bpm 104cal 6.42/6.93mph
5) 1m - 9:23(9:23/m) 131/137bpm 96cal 6.39/6.62mph
6) 1m - 9:20(9:20/m) 131/146bpm 89cal 6.43/6.85mph
7) 0.23m - 2:03(9:00/m) 130/133bpm 18cal 6.67/6.66mph

Split Summary
===
1) 1m - 9:45(9:45/m) 129/137bpm 125cal 6.16/7.22mph
2) 0.71m - 6:14(8:50/m) 144/156bpm 97cal 6.79/7.18mph

Prestatyn parkrun, out sprinted by Stephen Stocker on the line again!
===
1) 1m - 6:31(6:31/m) 126/137bpm 80cal 9.2/12.25mph
2) 1m - 6:57(6:57/m) 131/136bpm 89cal 8.64/10.04mph
3) 1m - 6:42(6:42/m) 134/138bpm 87cal 8.95/9.33mph
4) 0.13m - 46(5:53/m) 134/136bpm 9cal 10.2/10.79mph

Split Summary
===
1) 1m - 10:14(10:14/m) 126/151bpm 122cal 5.87/7.31mph
2) 1m - 8:47(8:47/m) 140/153bpm 126cal 6.83/11.98mph
3) 0.02m - 18(12:23/m) 139/141bpm 4cal 4.85/5.99mph

Long run from home in the rain. Up Primrose Hill, down to Pensarn back along the seafront. Tired achy legs.

===
1) 1m - 9:07(9:07/m) 131/140bpm 122cal 6.58/6.91mph
2) 1m - 8:48(8:48/m) 136/142bpm 122cal 6.81/7.01mph
3) 1m - 9:18(9:18/m) 134/146bpm 117cal 6.45/6.8mph
4) 1m - 9:27(9:27/m) 141/154bpm 129cal 6.35/7.03mph
5) 1m - 8:25(8:25/m) 133/145bpm 89cal 7.13/7.64mph
6) 1m - 8:28(8:28/m) 136/148bpm 95cal 7.09/7.35mph
7) 1m - 8:34(8:34/m) 137/143bpm 98cal 7.01/7.22mph
8) 1m - 8:30(8:30/m) 138/155bpm 95cal 7.06/7.35mph
9) 1m - 8:32(8:32/m) 137/143bpm 87cal 7.03/7.37mph
10) 1m - 8:45(8:45/m) 135/149bpm 78cal 6.86/7.06mph
11) 1m - 8:48(8:48/m) 136/156bpm 82cal 6.82/7.06mph
12) 0.01m - 4(8:38/m) 137/137bpm 6.95/7.01mph

Split Summary
===
1) 0.64m - 6:34(10:14/m) 140/147bpm 98cal 5.86/6.26mph

Harriers intervals, 1,1,4,4,4,1,1 minutes with one minute recovery. Done at recovery pace. Absolutely brassic

===
1) 0.13m - 1:03(7:50/m) 129/143bpm 12cal 7.67/8.41mph
2) 0.05m - 59(18:29/m) 133/140bpm 13cal 3.25/7.51mph
3) 0.12m - 1:04(8:44/m) 135/151bpm 15cal 6.87/7.53mph
4) 0.06m - 57(14:48/m) 139/146bpm 14cal 4.05/6.95mph
5) 0.45m - 4:06(9:07/m) 139/167bpm 60cal 6.59/6.89mph
6) 0.06m - 53(14:47/m) 137/143bpm 12cal 4.06/6.3mph
7) 0.44m - 4:02(9:13/m) 139/144bpm 58cal 6.51/7.28mph
8) 0.06m - 59(16:27/m) 135/143bpm 13cal 3.65/6.12mph
9) 0.43m - 3:59(9:15/m) 140/146bpm 56cal 6.49/7.26mph
10) 0.06m - 1:00(17:09/m) 134/144bpm 13cal 3.5/6.37mph
11) 0.12m - 59(8:12/m) 132/146bpm 10cal 7.32/7.66mph
12) 0.06m - 1:00(16:49/m) 136/148bpm 13cal 3.57/7.31mph
13) 0.12m - 1:00(8:38/m) 134/146bpm 11cal 6.95/8.83mph
14) 0.01m - 19(28:16/m) 141/144bpm 4cal 2.12/6.82mph

Split Summary
===
1) 0.95m - 10:22(10:52/m) 130/165bpm 136cal 5.52/8.45mph

Split Summary
===
1) 1m - 8:43(8:43/m) 129/137bpm 112cal 6.88/7.64mph
2) 1m - 8:47(8:47/m) 131/141bpm 111cal 6.84/7.43mph
3) 0.7m - 5:54(8:25/m) 134/138bpm 75cal 7.13/7.28mph