Welcome To Fetcheveryone

Split Summary
===
1) 1m - 9:12(9:12/m) 120/138bpm
2) 1m - 9:19(9:19/m) 124/131bpm
3) 1m - 9:30(9:30/m) 121/129bpm
4) 1m - 9:31(9:31/m) 123/140bpm
5) 1m - 9:22(9:22/m) 124/137bpm
6) 1m - 8:26(8:26/m) 119/128bpm
7) 0.05m - 24(8:38/m) 120/123bpm

One hill run and my life iAds are buggered. Any thoughts of intervals immediately abandoned.

Split Summary

===
1) 1m - 8:48(8:48/m) 126/136bpm
2) 1m - 8:06(8:06/m) 129/137bpm
3) 1m - 9:13(9:13/m) 127/138bpm
4) 1m - 8:38(8:38/m) 130/138bpm
5) 1m - 9:07(9:07/m) 132/140bpm
6) 0.72m - 6:30(9:02/m) 126/136bpm

Split Summary
===
1) 1m - 8:16(8:16/m) 129/142bpm
2) 1m - 10:25(10:25/m) 147/166bpm
3) 1m - 7:33(7:33/m) 175/184bpm
4) 1m - 7:24(7:24/m) 183/186bpm
5) 0.3m - 2:14(7:19/m) 182/185bpm

Split Summary
===
1) 1m - 21:02(21:02/m) 113/177bpm
2) 1m - 7:30(7:30/m) 147/160bpm
3) 1m - 7:11(7:11/m) 160/165bpm
4) 0.5m - 3:44(7:24/m) 154/161bpm

Too many pigs in blankets. 4 x 3 mins on hard pack path. Roughly half a mile efforts - good option for intervals.

Split Summary
===
1) 1m - 8:41(8:41/m) 128/141bpm
2) 1m - 7:11(7:11/m) 154/164bpm
3) 1m - 6:59(6:59/m) 157/162bpm
4) 1m - 7:10(7:10/m) 142/148bpm
5) 1m - 7:50(7:50/m) 140/149bpm
6) 0.15m - 1:04(7:14/m) 139/143bpm

Split Summary
===
1) 1m - 8:21(8:21/m) 121/137bpm
2) 1m - 7:51(7:51/m) 128/136bpm
3) 1m - 7:39(7:39/m) 129/137bpm
4) 1m - 8:12(8:12/m) 129/137bpm
5) 1m - 8:13(8:13/m) 129/131bpm
6) 0.75m - 6:12(8:14/m) 128/130bpm

Split Summary
===
1) 1m - 21:16(21:16/m) 108/133bpm
2) 1m - 8:04(8:04/m) 132/138bpm
3) 1m - 7:43(7:43/m) 136/142bpm
4) 0.89m - 13:59(15:40/m) 131/145bpm

And cool down.

Decided last minute to do the Immortal. Great fun but bloody hard work. Really enjoyed a zero pressure race. Could be stiff next couple of days!

Split Summary
===
1) 1m - 9:18(9:18/m) 157/167bpm
2) 1m - 7:51(7:51/m) 177/185bpm
3) 1m - 10:00(10:00/m) 186/190bpm
4) 1m - 9:29(9:29/m) 179/186bpm
5) 1m - 8:23(8:23/m) 176/185bpm
6) 1m - 9:44(9:44/m) 173/179bpm
7) 1m - 7:52(7:52/m) 174/179bpm
8) 1m - 9:19(9:19/m) 180/187bpm
9) 1m - 7:51(7:51/m) 176/188bpm
10) 1m - 8:19(8:19/m) 187/193bpm
11) 1m - 10:04(10:04/m) 170/182bpm
12) 1m - 9:25(9:25/m) 171/183bpm
13) 1m - 10:11(10:11/m) 160/183bpm
14) 1m - 8:34(8:34/m) 189/195bpm
15) 0.77m - 5:49(7:35/m) 189/191bpm

Split Summary
===
1) 1m - 8:38(8:38/m) 110/124bpm
2) 1m - 8:48(8:48/m) 119/128bpm
3) 1m - 8:55(8:55/m) 119/131bpm
4) 1m - 9:01(9:01/m) 116/122bpm
5) 0.68m - 6:10(9:02/m) 119/127bpm

Split Summary
===
1) 1m - 7:23(7:23/m) 119/129bpm
2) 1m - 8:48(8:48/m) 121/134bpm
3) 1m - 7:40(7:40/m) 133/140bpm
4) 1m - 6:54(6:54/m) 138/151bpm
5) 1m - 6:51(6:51/m) 142/147bpm
6) 1m - 6:51(6:51/m) 146/148bpm
7) 1m - 7:05(7:05/m) 146/150bpm
8) 1m - 7:01(7:01/m) 146/152bpm
9) 1m - 7:15(7:15/m) 148/154bpm
10) 1m - 7:06(7:06/m) 148/152bpm
11) 1m - 7:20(7:20/m) 148/154bpm
12) 1m - 7:27(7:27/m) 156/158bpm
13) 1m - 7:40(7:40/m) 148/158bpm
14) 1m - 7:12(7:12/m) 148/150bpm
15) 0.43m - 3:19(7:48/m) 144/153bpm

Mini track session in advance of Saturdays XC. 8 x 400 with 200 jogs. 1:26-8.

Split Summary
===
1) 1m - 8:14(8:14/m) 119/149bpm
2) 1m - 7:06(7:06/m) 135/140bpm
3) 1m - 8:09(8:09/m) 141/148bpm
4) 1m - 7:11(7:11/m) 151/172bpm
5) 1m - 6:49(6:49/m) 183/188bpm
6) 1m - 6:27(6:27/m) 189/198bpm
7) 1m - 8:39(8:39/m) 184/192bpm
8) 1m - 6:44(6:44/m) 183/186bpm
9) 1m - 7:05(7:05/m) 182/182bpm
10) 1m - 6:56(6:56/m) 166/182bpm
11) 0m - 2(7:40/m) 136/136bpm

Lower right back sore esp to land.

Split Summary
===
1) 1m - 9:07(9:07/m) 113/140bpm
2) 1m - 8:38(8:38/m) 144/147bpm
3) 1m - 8:31(8:31/m) 135/144bpm
4) 1m - 8:06(8:06/m) 132/138bpm
5) 1m - 8:00(8:00/m) 128/136bpm
6) 1m - 8:03(8:03/m) 126/129bpm
7) 0.06m - 32(9:36/m) 127/129bpm

Split Summary
===
1) 1m - 9:05(9:05/m) 148/205bpm
2) 1m - 8:49(8:49/m) 128/139bpm
3) 0.01m - 3(7:11/m) 122/122bpm

Gloucestershire XC Championships this afternoon. It was again held at Rendcomb College - an boarding school that is essentially its own village. Stunning Cotswold buildings and scenery. Last year the course went up and down the valley beneath the college and through the river six times. Absolutely savage. Upon arrival, it was clear why this had been changed: the entire bottom section was completely flooded. I enjoyed hearing one dramatic description of ‘risk of drowning for the U11s’ 😆. I thought, therefore, it would be much flatter and essentially around the sports fields. I couldn’t have been more wrong: three laps, each starting with a massive climb. The flat was then enjoyable with beautiful views, before some proper XC descents: twisty, rooty, muddy. I rarely get to do XC as it clashes with coaching/refereeing, but I really do love it. Ridiculously cheap, great atmosphere and a huge range of ages and paces. If I could only do one form of racing for the rest of my running days, this would be it, even though I tend to finish far lower down than lost local road races. Kept the effort steady on the first climb, although there was never any massive surge from there on. Really pleased to finish 26th and 14th SM, finishing just ahead of a trio that usually beat me in road races. 41:00 for the 10k at 6:43 pace. 3M WU and 2M WD made it a great afternoon of running. Left lower back still and bit sore on starting and during the cool down, but not noticeable during the race. Now enjoying some well deserved wine.

Split Summary
===
1) 1m - 6:59(6:59/m) 90/90bpm
2) 1m - 6:19(6:19/m) 149/173bpm
3) 1m - 7:13(7:13/m) 180/194bpm
4) 1m - 6:25(6:25/m) 199/201bpm
5) 1m - 7:17(7:17/m) 200/200bpm
6) 1m - 6:17(6:17/m) 200/203bpm
7) 0.09m - 30(5:53/m) 204/206bpm

Split Summary
===
1) 1m - 9:46(9:46/m) 135/180bpm
2) 1m - 8:54(8:54/m) 124/135bpm
3) 1m - 21:13(21:13/m) 134/149bpm
4) 0.17m - 1:20(7:47/m) 149/149bpm

Split Summary
===
1) 1m - 8:22(8:22/m) 124/135bpm
2) 1m - 8:36(8:36/m) 129/136bpm
3) 1m - 9:13(9:13/m) 128/137bpm
4) 1m - 8:21(8:21/m) 126/135bpm
5) 0.8m - 6:55(8:37/m) 124/130bpm

Split Summary
===
1) 1m - 8:41(8:41/m) 160/184bpm
2) 1m - 8:16(8:16/m) 179/182bpm
3) 1m - 8:43(8:43/m) 129/177bpm
4) 1m - 8:12(8:12/m) 129/134bpm
5) 1m - 8:33(8:33/m) 128/136bpm
6) 0.86m - 7:30(8:43/m) 135/139bpm

3 x 3,2,1 with 1 in between reps and 2 in between sets. Enjoyable hit out!

Split Summary
===
1) 1m - 8:09(8:09/m) 135/139bpm
2) 1m - 7:29(7:29/m) 155/182bpm
3) 1m - 6:46(6:46/m) 187/194bpm
4) 1m - 7:09(7:09/m) 195/196bpm
5) 1m - 6:31(6:31/m) 183/195bpm
6) 1m - 8:00(8:00/m) 168/183bpm
7) 1m - 7:47(7:47/m) 147/154bpm
8) 0.11m - 34(5:13/m) 145/148bpm

Right lower back occasionally painful on impact. Hip and glute tight.

Split Summary
===
1) 1m - 8:04(8:04/m) 131/142bpm
2) 1m - 7:54(7:54/m) 134/137bpm
3) 1m - 8:47(8:47/m) 133/142bpm
4) 1m - 7:52(7:52/m) 136/139bpm
5) 1m - 7:47(7:47/m) 136/139bpm
6) 1m - 8:06(8:06/m) 134/139bpm
7) 1m - 8:22(8:22/m) 131/136bpm
8) 0.35m - 2:58(8:31/m) 132/137bpm

Split Summary
===
1) 1m - 8:01(8:01/m) 57/57bpm
2) 1m - 7:38(7:38/m) 114/150bpm
3) 1m - 7:31(7:31/m) 141/148bpm
4) 1m - 7:25(7:25/m) 145/155bpm
5) 1m - 6:50(6:50/m) 144/151bpm
6) 1m - 7:08(7:08/m) 147/151bpm
7) 1m - 7:01(7:01/m) 146/151bpm
8) 1m - 7:24(7:24/m) 141/148bpm
9) 1m - 7:05(7:05/m) 145/148bpm
10) 1m - 6:56(6:56/m) 148/153bpm
11) 1m - 7:12(7:12/m) 149/156bpm
12) 1m - 7:06(7:06/m) 153/160bpm
13) 1m - 6:56(6:56/m) 155/162bpm
14) 0.95m - 7:03(7:27/m) 150/155bpm

Mildly progressive

Split Summary
===
1) 1m - 8:24(8:24/m) 126/134bpm
2) 1m - 9:04(9:04/m) 132/141bpm
3) 1m - 7:41(7:41/m) 131/142bpm
4) 1m - 7:46(7:46/m) 143/148bpm
5) 1m - 6:49(6:49/m) 147/150bpm
6) 0.82m - 6:16(7:41/m) 145/149bpm

Split Summary
===
1) 1m - 9:03(9:03/m) 93/100bpm
2) 1m - 8:50(8:50/m) 143/179bpm
3) 1m - 9:03(9:03/m) 166/182bpm
4) 0.34m - 2:57(8:39/m) 131/135bpm

Back had been improving but jarred it on hate on swimming pool. felt bad on run. Rubbish end to running week b

plit Summary
===
1) 1m - 8:33(8:33/m) 109/150bpm
2) 1m - 7:29(7:29/m) 136/144bpm
3) 1m - 7:46(7:46/m) 138/144bpm
4) 0.98m - 7:17(7:27/m) 133/139bpm

Split Summary
===
1) 1m - 8:31(8:31/m) 137/144bpm
2) 1m - 7:48(7:48/m) 139/142bpm
3) 1m - 8:27(8:27/m) 136/142bpm
4) 1m - 7:45(7:45/m) 136/140bpm
5) 1m - 8:30(8:30/m) 134/138bpm
6) 0.97m - 8:43(8:57/m) 133/140bpm

Right back better than before although still there. Right glute Tight after. enhoying the southern route.

Split Summary
===
1) 1m - 7:57(7:57/m) 114/156bpm
2) 1m - 7:40(7:40/m) 145/156bpm
3) 1m - 7:30(7:30/m) 144/150bpm
4) 1m - 7:42(7:42/m) 146/153bpm
5) 1m - 7:03(7:03/m) 142/149bpm
6) 1m - 7:05(7:05/m) 147/150bpm
7) 1m - 7:05(7:05/m) 145/149bpm
8) 1m - 7:02(7:02/m) 147/153bpm
9) 1m - 7:15(7:15/m) 147/150bpm
10) 1m - 6:57(6:57/m) 147/149bpm
11) 1m - 7:05(7:05/m) 146/150bpm
12) 1m - 6:59(6:59/m) 146/148bpm
13) 1m - 7:20(7:20/m) 148/153bpm
14) 1m - 7:22(7:22/m) 147/152bpm
15) 0.44m - 3:27(7:49/m) 153/158bpm

Despite tired and back stiff, pace came out quick for recovery effort.

plit Summary
===
1) 1m - 8:04(8:04/m) 128/144bpm
2) 1m - 8:03(8:03/m) 136/145bpm
3) 1m - 7:31(7:31/m) 135/139bpm
4) 1m - 8:18(8:18/m) 136/143bpm
5) 1m - 7:46(7:46/m) 136/141bpm
6) 1m - 7:50(7:50/m) 137/142bpm
7) 1m - 8:05(8:05/m) 135/139bpm
8) 0.65m - 5:31(8:27/m) 132/140bpm

2 x (4,3,2,1) with 60s jogs and 2 mins between set. Windy. Back ok whilst running fast. Sore whilst bending over to get changed after. Good fartlek pre race.

Split Summary
===
1) 1m - 7:23(7:23/m) 162/187bpm
2) 1m - 7:09(7:09/m) 187/198bpm
3) 1m - 6:39(6:39/m) 198/198bpm
4) 1m - 7:04(7:04/m) 179/198bpm
5) 1m - 6:37(6:37/m) 192/200bpm
6) 1m - 6:53(6:53/m) 193/199bpm
7) 1m - 7:52(7:52/m) 190/196bpm
8) 0.18m - 1:17(7:19/m) 188/188bpm

Split Summary
===
1) 1m - 9:17(9:17/m) 123/139bpm
2) 1m - 8:43(8:43/m) 129/132bpm
3) 1m - 8:23(8:23/m) 128/137bpm
4) 1m - 8:54(8:54/m) 128/143bpm
5) 1m - 8:24(8:24/m) 129/135bpm
6) 1m - 8:35(8:35/m) 129/140bpm
7) 0.13m - 1:03(8:05/m) 128/132bpm