Split Summary
===
1) 1m - 8:01(8:01/m) 127/135bpm
2) 1m - 7:09(7:09/m) 133/140bpm
3) 1m - 7:07(7:07/m) 136/143bpm
4) 1m - 7:23(7:23/m) 137/143bpm
5) 1m - 7:09(7:09/m) 138/143bpm
6) 1m - 7:06(7:06/m) 141/147bpm
7) 1m - 7:15(7:15/m) 141/145bpm
8) 1m - 9:14(9:14/m) 131/145bpm
9) 1m - 6:49(6:49/m) 139/143bpm
10) 1m - 7:16(7:16/m) 143/148bpm
11) 1m - 7:08(7:08/m) 145/151bpm
12) 1m - 7:15(7:15/m) 145/148bpm
13) 1m - 7:26(7:26/m) 145/151bpm
14) 1m - 7:05(7:05/m) 144/150bpm
15) 0.92m - 6:44(7:18/m) 149/151bpm

Split Summary
===
1) 1m - 9:53(9:53/m) 123/176bpm
2) 1m - 7:37(7:37/m) 135/141bpm
3) 1m - 7:15(7:15/m) 142/146bpm
4) 1m - 7:13(7:13/m) 146/150bpm
5) 1m - 7:00(7:00/m) 146/155bpm
6) 1m - 7:06(7:06/m) 146/151bpm
7) 0.63m - 4:33(7:16/m) 149/153bpm

Split Summary
===
1) 1m - 12:47(12:47/m) 125/145bpm
2) 1m - 7:53(7:53/m) 138/144bpm
3) 1m - 8:00(8:00/m) 141/151bpm
4) 0.61m - 4:49(7:51/m) 141/145bpm

Stormy shakeout. Not much flat on offer. Pelekas, Corfu.

Split Summary
===
1) 1m - 13:59(13:59/m) 129/150bpm
2) 1m - 9:46(9:46/m) 119/144bpm
3) 0.53m - 5:23(10:05/m) 135/148bpm

Pre wedding ascent of Kaiser’s throne. Ridiculously steep. Finished with 5 x a minute up hill

Split Summary
===
1) 1m - 12:40(12:40/m) 142/172bpm
2) 1m - 12:35(12:35/m) 125/143bpm
3) 1m - 8:17(8:17/m) 115/130bpm
4) 1m - 14:59(14:59/m) 136/162bpm
5) 0.77m - 9:21(12:10/m) 141/163bpm

6 x 1M with 2 min recoveries.

Failed attempt to follow he coast path. Utterly impenetrable. Back and forth on beach instead

Split Summary
===
1) 1m - 15:29(15:29/m) 117/129bpm
2) 1m - 9:33(9:33/m) 121/127bpm
3) 1m - 9:33(9:33/m) 122/127bpm
4) 0.24m - 4:00(16:36/m) 124/144bpm

Kaiser’s Throne then down to Glyfada Beach before up and over back home. Got a few cheesy MT t shirt photos. This holiday contains a lot of vert!

Split Summary
===
1) 1m - 13:04(13:04/m) 141/156bpm
2) 1m - 16:47(16:47/m) 120/145bpm
3) 1m - 7:55(7:55/m) 117/124bpm
4) 1m - 11:12(11:12/m) 124/152bpm
5) 1m - 10:27(10:27/m) 148/155bpm
6) 1m - 9:05(9:05/m) 145/155bpm
7) 0.69m - 5:28(7:56/m) 123/132bpm

8 x 2:45 fast (allegedly 5:30 pace), 1:15 recovery

Split Summary
===
1) 1m - 9:26(9:26/m) 135/141bpm
2) 1m - 9:16(9:16/m) 134/140bpm
3) 0.01m - 11(12:59/m) 132/132bpm

Split Summary
===
1) 1m - 9:41(9:41/m) 123/165bpm
2) 1m - 9:00(9:00/m) 126/131bpm
3) 1m - 9:32(9:32/m) 124/128bpm
4) 0.03m - 20(10:11/m) 138/146bpm

Split Summary
===
1) 1m - 10:03(10:03/m) 121/161bpm
2) 1m - 9:13(9:13/m) 122/127bpm
3) 1m - 9:22(9:22/m) 121/125bpm
4) 1m - 10:25(10:25/m) 120/125bpm
5) 1m - 9:23(9:23/m) 122/127bpm
6) 1m - 9:29(9:29/m) 121/124bpm
7) 0.05m - 33(10:27/m) 120/120bpm

Split Summary
===
1) 1m - 8:34(8:34/m) 129/176bpm
2) 1m - 7:10(7:10/m) 130/135bpm
3) 1m - 8:20(8:20/m) 133/144bpm
4) 1m - 7:34(7:34/m) 131/138bpm
5) 1m - 7:47(7:47/m) 132/140bpm
6) 1m - 7:27(7:27/m) 131/139bpm
7) 1m - 7:38(7:38/m) 133/138bpm
8) 1m - 7:28(7:28/m) 137/140bpm
9) 1m - 7:21(7:21/m) 139/143bpm
10) 1m - 7:17(7:17/m) 136/146bpm
11) 1m - 8:17(8:17/m) 142/150bpm
12) 1m - 7:08(7:08/m) 145/151bpm
13) 1m - 6:59(6:59/m) 146/149bpm
14) 1m - 7:03(7:03/m) 147/150bpm
15) 1m - 7:17(7:17/m) 147/153bpm
16) 1m - 7:19(7:19/m) 146/152bpm
17) 1m - 6:52(6:52/m) 152/161bpm
18) 1m - 6:54(6:54/m) 153/159bpm
19) 1m - 7:19(7:19/m) 155/160bpm
20) 1m - 6:57(6:57/m) 158/163bpm
21) 0.1m - 53(9:00/m) 156/157bpm

Split Summary
===
1) 1m - 8:39(8:39/m) 130/134bpm
2) 1m - 8:38(8:38/m) 128/133bpm
3) 1m - 8:51(8:51/m) 129/136bpm
4) 1m - 8:41(8:41/m) 129/131bpm
5) 1m - 8:57(8:57/m) 125/130bpm
6) 0.17m - 1:47(10:46/m) 127/138bpm

Split Summary
===
1) 1m - 8:57(8:57/m) 125/175bpm
2) 1m - 8:51(8:51/m) 123/131bpm
3) 1m - 8:49(8:49/m) 123/128bpm
4) 1m - 8:15(8:15/m) 128/133bpm
5) 1m - 8:31(8:31/m) 128/133bpm
6) 1m - 8:27(8:27/m) 126/132bpm
7) 1m - 8:13(8:13/m) 125/131bpm
8) 0.3m - 2:49(9:21/m) 124/133bpm

Split Summary
===
1) 1m - 8:46(8:46/m) 123/141bpm
2) 1m - 8:48(8:48/m) 128/132bpm
3) 1m - 9:06(9:06/m) 127/135bpm
4) 1m - 8:29(8:29/m) 126/132bpm
5) 1m - 8:44(8:44/m) 124/130bpm
6) 0.09m - 52(9:17/m) 128/134bpm

Feeling a bit rough so exchanged easy for recovery

Split Summary
===
1) 1m - 8:51(8:51/m) 122/129bpm
2) 1m - 8:56(8:56/m) 126/131bpm
3) 1m - 8:30(8:30/m) 126/135bpm
4) 1m - 9:24(9:24/m) 124/133bpm
5) 1m - 8:40(8:40/m) 128/142bpm
6) 1m - 8:51(8:51/m) 125/129bpm
7) 0.23m - 2:09(9:17/m) 128/143bpm

Split Summary
===
1) 1m - 9:49(9:49/m) 126/131bpm
2) 1m - 9:42(9:42/m) 127/132bpm
3) 0.93m - 9:13(9:57/m) 128/136bpm

Grass track with James and Ed.

2 x (1200, 1000, 800) with 400 recoveries

Grass damp so felt a bit slower. Nothing to do with holiday buffet of course...

4:22, 3:37, 2:54

4:26, 3:40, 2:54

Split Summary
===
1) 1m - 12:43(12:43/m) 122/135bpm
2) 1m - 7:44(7:44/m) 131/138bpm
3) 1m - 7:58(7:58/m) 132/136bpm
4) 1m - 10:05(10:05/m) 134/155bpm
5) 1m - 6:44(6:44/m) 151/175bpm
6) 1m - 6:50(6:50/m) 136/164bpm
7) 1m - 7:26(7:26/m) 155/158bpm
8) 1m - 7:01(7:01/m) 159/185bpm
9) 1m - 7:01(7:01/m) 156/205bpm
10) 1m - 8:51(8:51/m) 130/143bpm
11) 1m - 7:34(7:34/m) 143/146bpm
12) 0.53m - 4:21(8:09/m) 141/144bpm

Split Summary
===
1) 1m - 9:31(9:31/m) 126/135bpm
2) 1m - 9:11(9:11/m) 126/131bpm
3) 1m - 8:30(8:30/m) 127/134bpm
4) 0.82m - 7:13(8:47/m) 129/137bpm

Split Summary
===
1) 1m - 8:50(8:50/m) 126/132bpm
2) 1m - 8:45(8:45/m) 127/131bpm
3) 1m - 8:41(8:41/m) 125/130bpm
4) 1m - 8:39(8:39/m) 126/131bpm
5) 1m - 8:33(8:33/m) 125/133bpm
6) 1m - 8:24(8:24/m) 126/132bpm
7) 0.07m - 37(8:32/m) 124/127bpm

Strides. Feeling a little under the weather

Split Summary
===
1) 1m - 8:38(8:38/m) 130/175bpm
2) 1m - 7:55(7:55/m) 134/155bpm
3) 1m - 8:08(8:08/m) 143/162bpm
4) 1m - 8:07(8:07/m) 137/142bpm
5) 0.54m - 4:07(7:38/m) 134/138bpm

Belated cool down. Forgot I had a beer at lunch 🥴

Split Summary
===
1) 1m - 8:43(8:43/m) 135/199bpm
2) 1m - 17:04(17:04/m) 133/137bpm
3) 0.43m - 3:19(7:40/m) 137/141bpm

Market Harborough half. 3rd overall! Great race. Atrocious conditions - huge rain and wind. Big hills, but also lots of downs with tailwinds as well. Felt really strong and in control. Accelerated nicely with the magic shoes. Delighted with a podium and strong time on a tough course on a very very tough day.

Split Summary
===
1) 1m - 5:40(5:40/m) 174/202bpm
2) 1m - 5:53(5:53/m) 195/199bpm
3) 1m - 5:46(5:46/m) 195/198bpm
4) 1m - 6:08(6:08/m) 194/197bpm
5) 1m - 5:58(5:58/m) 197/199bpm
6) 1m - 5:59(5:59/m) 197/201bpm
7) 1m - 6:11(6:11/m) 196/198bpm
8) 1m - 6:24(6:24/m) 196/201bpm
9) 1m - 6:47(6:47/m) 190/195bpm
10) 1m - 6:01(6:01/m) 196/199bpm
11) 1m - 6:24(6:24/m) 195/199bpm
12) 1m - 6:59(6:59/m) 191/198bpm
13) 1m - 6:04(6:04/m) 197/204bpm
14) 0.09m - 32(6:07/m) 199/199bpm

Split Summary
===
1) 1m - 7:57(7:57/m) 139/148bpm
2) 1m - 16:42(16:42/m) 142/156bpm
3) 0.48m - 5:56(12:21/m) 146/160bpm

Split Summary
===
1) 1m - 10:13(10:13/m) 128/143bpm
2) 1m - 8:46(8:46/m) 126/146bpm
3) 1m - 8:20(8:20/m) 127/146bpm
4) 0.17m - 1:22(7:56/m) 119/124bpm

Split Summary
===
1) 1m - 8:37(8:37/m) 122/129bpm
2) 1m - 8:19(8:19/m) 129/134bpm
3) 1m - 8:08(8:08/m) 132/137bpm
4) 1m - 8:15(8:15/m) 133/137bpm
5) 1m - 8:33(8:33/m) 134/139bpm
6) 1m - 8:27(8:27/m) 127/138bpm
7) 0.22m - 1:51(8:19/m) 127/130bpm

Split Summary
===
1) 1m - 8:36(8:36/m) 124/135bpm
2) 1m - 8:35(8:35/m) 126/131bpm
3) 1m - 8:47(8:47/m) 124/131bpm
4) 1m - 8:40(8:40/m) 121/124bpm
5) 1m - 8:41(8:41/m) 120/124bpm
6) 0.06m - 48(13:34/m) 128/137bpm

Split Summary
===
1) 1m - 8:56(8:56/m) 121/130bpm
2) 1m - 8:39(8:39/m) 128/132bpm
3) 1m - 8:52(8:52/m) 126/139bpm
4) 1m - 8:23(8:23/m) 127/130bpm
5) 1m - 8:24(8:24/m) 128/136bpm
6) 1m - 8:50(8:50/m) 127/142bpm
7) 1m - 8:21(8:21/m) 127/134bpm
8) 0.32m - 2:56(9:17/m) 130/136bpm

Split Summary
===
1) 1m - 9:10(9:10/m) 127/135bpm
2) 1m - 8:46(8:46/m) 126/135bpm
3) 1m - 9:01(9:01/m) 126/134bpm
4) 1m - 8:55(8:55/m) 125/136bpm
5) 1m - 8:43(8:43/m) 123/129bpm
6) 0.04m - 15(5:41/m) 125/126bpm

Split Summary
===
1) 1m - 8:36(8:36/m) 130/135bpm
2) 1m - 8:17(8:17/m) 131/134bpm
3) 1m - 8:12(8:12/m) 128/135bpm
4) 1m - 7:35(7:35/m) 133/147bpm
5) 1m - 7:45(7:45/m) 144/163bpm
6) 0.22m - 2:09(9:53/m) 144/145bpm

Split Summary
===
1) 1m - 8:28(8:28/m) 132/192bpm
2) 1m - 9:10(9:10/m) 132/138bpm
3) 0.04m - 18(8:11/m) 128/129bpm

Cirencester Sizzler 10k last night. Less sizzle, more damp squib - both the weather and me, to a certain extent. Really cool race in that it is entirely within the private polo grounds and estate. So mostly excellent road surfaces, zero traffic, nice views and lots of support. The information about the race was limited, so I wasn't really sure what to expect. Even so, I was mightily impressed they attracted 800 entries on a wet mid-week evening. Went off reasonably hard downhill, with a 5:40 opening mile. Shocked at how big the resulting uphill was - especially tough as it was arrow straight, meaning you could see the top from a long way off. Sat 8-10th the whole way round, with the inevitable fade coming in the last third. My hamstring was a little tight, and I wasn't fully psyched up for it. The legs wouldn't have been fully fresh after the weekend's half, but I was determined to enjoy myself nonetheless. Finished with an epic sprint off (definitely not my strength as spoons will testify), with 37:26 good enough for 9th/680 finishers. Nicely there was a choice of momento at the end - medal, small bag or cap. As it was raining I went for the hat. My wife pointed out how Trump like it looks - 'making athletics great again' as someone quipped on strava.

Struggled to sleep all evening, but enjoyed a rainy 7M recovery this morning. The crash and burn is coming

Split Summary
===
1) 1m - 5:46(5:46/m) 175/203bpm
2) 1m - 6:01(6:01/m) 165/189bpm
3) 1m - 6:16(6:16/m) 196/200bpm
4) 1m - 5:46(5:46/m) 199/204bpm
5) 1m - 6:11(6:11/m) 192/192bpm
6) 1m - 6:39(6:39/m) 192/192bpm
7) 0.16m - 53(5:30/m) 192/192bpm

Split Summary
===
1) 1m - 8:51(8:51/m) 134/143bpm
2) 1m - 13:35(13:35/m) 140/149bpm
3) 0.6m - 4:58(8:16/m) 158/174bpm

Split Summary
===
1) 1m - 9:00(9:00/m) 121/169bpm
2) 1m - 9:04(9:04/m) 125/132bpm
3) 0.09m - 57(10:59/m) 119/126bpm

Split Summary
===
1) 1m - 9:09(9:09/m) 129/187bpm
2) 1m - 8:44(8:44/m) 123/132bpm
3) 1m - 8:32(8:32/m) 120/128bpm
4) 1m - 8:24(8:24/m) 122/129bpm
5) 0.02m - 16(12:54/m) 121/123bpm

Split Summary
===
1) 1m - 9:06(9:06/m) 126/136bpm
2) 1m - 8:01(8:01/m) 125/132bpm
3) 1m - 8:41(8:41/m) 124/128bpm
4) 1m - 8:11(8:11/m) 124/130bpm
5) 1m - 8:19(8:19/m) 126/133bpm
6) 1m - 8:20(8:20/m) 125/131bpm
7) 1m - 8:33(8:33/m) 125/128bpm
8) 0m - (/m)

Split Summary
===
1) 1m - 11:14(11:14/m) 119/128bpm
2) 1m - 8:57(8:57/m) 125/130bpm
3) 0.95m - 11:57(12:35/m) 118/130bpm

Split Summary
===
1) 1m - 9:15(9:15/m) 120/130bpm
2) 1m - 8:49(8:49/m) 126/130bpm
3) 1m - 8:58(8:58/m) 123/131bpm
4) 1m - 8:56(8:56/m) 125/134bpm
5) 1m - 8:29(8:29/m) 126/131bpm
6) 1m - 8:27(8:27/m) 124/129bpm
7) 0.02m - 11(8:49/m) 125/127bpm

Split Summary
===
1) 1m - 13:54(13:54/m) 125/210bpm
2) 1m - 13:45(13:45/m) 122/142bpm
3) 1m - 9:11(9:11/m) 136/144bpm
4) 1m - 7:50(7:50/m) 142/149bpm
5) 0.79m - 6:16(7:58/m) 143/149bpm

Split Summary
===
1) 1m - 7:41(7:41/m) 143/185bpm
2) 1m - 7:41(7:41/m) 147/150bpm
3) 0.03m - 8(5:16/m) 145/145bpm

Bourton Hilly Half. 3rd overall - and in the Glos Championship! Low turnout due to Speedway but it all counts. Biblical rain in the first half. Really enjoyed myself. And won £20!

Split Summary
===
1) 1m - 7:20(7:20/m) 159/175bpm
2) 1m - 6:21(6:21/m) 173/179bpm
3) 1m - 5:43(5:43/m) 198/210bpm
4) 1m - 5:43(5:43/m) 196/199bpm
5) 1m - 6:08(6:08/m) 195/202bpm
6) 1m - 6:07(6:07/m) 193/198bpm
7) 1m - 6:32(6:32/m) 192/196bpm
8) 1m - 7:11(7:11/m) 180/192bpm
9) 1m - 6:31(6:31/m) 189/194bpm
10) 1m - 5:36(5:36/m) 165/179bpm
11) 1m - 6:19(6:19/m) 165/170bpm
12) 1m - 6:15(6:15/m) 168/170bpm
13) 1m - 6:13(6:13/m) 171/176bpm
14) 0.16m - 57(5:48/m) 184/185bpm

Split Summary
===
1) 1m - 8:53(8:53/m) 134/185bpm
2) 1m - 9:03(9:03/m) 142/157bpm
3) 0.34m - 2:53(8:25/m) 151/155bpm

Split Summary
===
1) 1m - 9:43(9:43/m) 127/130bpm
2) 1m - 9:38(9:38/m) 130/139bpm
3) 1m - 9:07(9:07/m) 136/143bpm
4) 0.06m - 38(10:49/m) 138/140bpm

Split Summary
===
1) 1m - 9:14(9:14/m) 116/123bpm
2) 1m - 8:40(8:40/m) 123/126bpm
3) 1m - 9:20(9:20/m) 118/128bpm
4) 1m - 9:05(9:05/m) 119/126bpm
5) 1m - 8:41(8:41/m) 123/133bpm
6) 1m - 8:25(8:25/m) 123/129bpm
7) 1m - 9:02(9:02/m) 122/127bpm
8) 0.42m - 3:39(8:44/m) 128/144bpm

Split Summary
===
1) 1m - 8:19(8:19/m) 126/167bpm
2) 1m - 7:53(7:53/m) 129/136bpm
3) 1m - 7:37(7:37/m) 131/135bpm
4) 1m - 7:36(7:36/m) 131/137bpm
5) 1m - 7:47(7:47/m) 133/140bpm
6) 1m - 7:33(7:33/m) 133/140bpm
7) 1m - 7:24(7:24/m) 134/141bpm
8) 1m - 7:31(7:31/m) 135/138bpm
9) 1m - 7:09(7:09/m) 135/140bpm
10) 1m - 7:29(7:29/m) 135/140bpm
11) 0.17m - 1:37(9:22/m) 134/137bpm

Slight headwind whole way so just took it easy

Split Summary
===
1) 1m - 8:14(8:14/m) 125/131bpm
2) 1m - 9:02(9:02/m) 124/132bpm
3) 1m - 7:34(7:34/m) 129/133bpm
4) 1m - 7:37(7:37/m) 132/138bpm
5) 1m - 7:42(7:42/m) 132/137bpm
6) 1m - 7:49(7:49/m) 135/142bpm
7) 1m - 7:27(7:27/m) 137/145bpm
8) 1m - 7:31(7:31/m) 136/142bpm
9) 1m - 7:35(7:35/m) 137/140bpm
10) 1m - 7:40(7:40/m) 135/146bpm
11) 1m - 7:51(7:51/m) 139/148bpm
12) 1m - 7:44(7:44/m) 143/157bpm
13) 1m - 7:26(7:26/m) 141/150bpm
14) 1m - 7:35(7:35/m) 140/144bpm
15) 1m - 7:36(7:36/m) 137/144bpm
16) 1m - 7:34(7:34/m) 143/152bpm
17) 1m - 7:39(7:39/m) 142/148bpm
18) 1m - 7:40(7:40/m) 137/147bpm
19) 1m - 7:31(7:31/m) 146/151bpm
20) 1m - 7:22(7:22/m) 146/154bpm
21) 0.38m - 2:47(7:22/m) 143/149bpm

Split Summary
===
1) 1m - 9:12(9:12/m) 129/210bpm
2) 1m - 8:45(8:45/m) 124/128bpm
3) 1m - 9:01(9:01/m) 122/128bpm
4) 1m - 8:39(8:39/m) 123/128bpm
5) 0.92m - 8:15(8:59/m) 120/133bpm

Split Summary
===
1) 1m - 9:14(9:14/m) 125/171bpm
2) 1m - 8:57(8:57/m) 125/132bpm
3) 1m - 8:59(8:59/m) 120/126bpm
4) 1m - 10:10(10:10/m) 119/131bpm
5) 1m - 8:49(8:49/m) 118/125bpm
6) 1m - 8:39(8:39/m) 120/124bpm
7) 0.12m - 1:02(8:58/m) 120/122bpm