Split Summary
1) 1m - 9:21(9:21/m) 126/137bpm 963cal
2) 1m - 9:16(9:16/m) 130/138bpm
3) 1m - 9:29(9:29/m) 136/152bpm
4) 1m - 9:58(9:58/m) 138/149bpm
5) 1m - 9:21(9:21/m) 143/156bpm
6) 1m - 9:51(9:51/m) 140/146bpm
7) 1m - 9:33(9:33/m) 139/150bpm
8) 1m - 9:38(9:38/m) 140/147bpm
9) 1m - 9:33(9:33/m) 141/150bpm
10) 1m - 9:34(9:34/m) 142/151bpm
11) 0.01m - 7(8:08/m) 143/145bpm

Chuffed with this.
Slightly faster pace than planned but running to HR. Managed to keep it down this week. Could have added extra mile but slightly foot sore(left mid and rt heel)and shoulders in last mile so didn't want to push it.
😀

Split Summary
1) 1m - 7:20(7:20/m) 174/190bpm 326cal
2) 1m - 7:47(7:47/m) 187/193bpm
3) 1m - 7:04(7:04/m) 182/190bpm
4) 0.16m - 1:00(6:09/m) 186/189bpm

Course pb 😀
Felt slow start but looks as though only 1st 1/2k or so.
RHS on Hill of Doom - felt tough but seems to be better recovery. Stronger on Heartbreak Hill, thanks Paul and your evil reps!
Racing last mile 😂
GAP splits: 7:17; 7:15; 7:13
😀

Split Summary
===
1) 3.11m - 57:52(18:38/m) 146/190bpm 568cal

Split Summary
===
1) 3.47m - 53:23(15:24/m) 144/190bpm 505cal

Split Summary
1) 1m - 9:21(9:21/m) 135/180bpm 529cal
2) 1m - 8:39(8:39/m) 170/190bpm
3) 1m - 8:13(8:13/m) 179/186bpm
4) 1m - 8:28(8:28/m) 180/188bpm
5) 0.84m - 7:07(8:29/m) 173/193bpm

Short Heartbreak hill reps x 10
Missed last rep and walked part way home-feeling rt achilles a bit ☹

Split Summary
===
1) 1m - 10:03(10:03/m) 170/181bpm 722cal
2) 1m - 9:34(9:34/m) 178/183bpm
3) 1m - 11:02(11:02/m) 178/188bpm
4) 1m - 10:22(10:22/m) 177/185bpm
5) 1m - 9:26(9:26/m) 183/189bpm
6) 0.42m - 4:07(9:41/m) 179/184bpm

Split Summary

1) 1m - 8:23(8:23/m) 165/193bpm 796cal
2) 1m - 7:35(7:35/m) 163/189bpm
3) 1m - 8:23(8:23/m) 158/170bpm
4) 1m - 7:45(7:45/m) 160/183bpm
5) 1m - 7:54(7:54/m) 159/177bpm
6) 1m - 8:21(8:21/m) 155/165bpm
7) 1m - 9:08(9:08/m) 159/178bpm
8) 1m - 7:38(7:38/m) 159/173bpm
9) 0.48m - 3:11(6:41/m) 160/165bpm

Sutton Fun Run

Shouldn't really have run. Right heel/ achilles still painful and ran on my own so fairly miserable race. Walked Cardiac from sign to water station so did well to only be a minute or so off pb but not an enjoyable experience!

Split Summary
===
1) 1.11m - 43:43(39:20/m) 123/169bpm 341cal

Split Summary
1) 1m - 9:14(9:14/m) 131/142bpm 749cal
2) 1m - 8:36(8:36/m) 140/148bpm
3) 1m - 8:43(8:43/m) 147/159bpm
4) 1m - 9:07(9:07/m) 148/158bpm
5) 1m - 8:50(8:50/m) 153/162bpm
6) 1m - 8:52(8:52/m) 149/165bpm
7) 1m - 9:26(9:26/m) 150/157bpm
8) 1m - 8:50(8:50/m) 145/156bpm
9) 0.01m - 15(16:54/m) 145/149bpm

Testing the heel.

More Eeyore than Tigger

Legs felt like lead, spent 1st 6 miles catastrophising about gait compensation. Remains to be seen if was a clever idea but on the plus side, heart rate v steady

Split Summary
1) 1m - 9:21(9:21/m) 139/171bpm 336cal
2) 1m - 8:25(8:25/m) 151/168bpm
3) 1m - 8:46(8:46/m) 172/183bpm
4) 0.46m - 3:52(8:25/m) 161/173bpm

Testing the clodhoppers for hotspots!
Felt rather laboured but legs probably better. Last mile felt easier

Split Summary
1) 1m - 7:39(7:39/m) 166/188bpm 612cal
2) 1m - 7:37(7:37/m) 167/185bpm
3) 1m - 7:41(7:41/m) 177/186bpm
4) 1m - 7:33(7:33/m) 176/183bpm
5) 1m - 7:43(7:43/m) 160/170bpm
6) 1m - 9:28(9:28/m) 160/173bpm
7) 0.25m - 1:56(7:49/m) 165/172bpm

Aldridge 10k
Fairly happy with this. Achilles attachment still an issue so walked steepest part of Hobbs Hole.
1st FV55, 15th F

Split Summary
1) 1m - 9:48(9:48/m) 160/187bpm 425cal
2) 1m - 9:07(9:07/m) 184/191bpm
3) 1m - 9:02(9:02/m) 177/189bpm
4) 0.53m - 4:52(9:08/m) 177/184bpm

Checking out the ouch factor. Fairly high! Legs very heavy, calves tight, rt heel sore, no bounce = hard work!!

Split Summary
1) 0m - 48:28(/m) 118/143bpm 385cal

Split Summary
===
1) 2.64m - 54:32(20:40/m) 142/192bpm 494cal

Split Summary
1) 1m - 9:29(9:29/m) 134/149bpm 277cal
2) 1m - 8:49(8:49/m) 133/142bpm
3) 1m - 9:09(9:09/m) 145/150bpm
4) 0.11m - 1:02(9:31/m) 150/153bpm

Checking out the niggles
Not too bad. Rt heel a little sore but felt more like blistery/rubbing. Left calf a bit tight and felt prox rt hstring but all seem fairly mild. V aware of pavement camber rt side initially

Split Summary
1) 0.4m - 12:33(31:08/m) 123/136bpm 392cal
2) 0m - 2(/m) 116/116bpm
3) 0m - 1(/m) 116/116bpm
4) 0m - 2(/m) 116/116bpm
5) 0m - 1(/m) 115/115bpm
6) 0m - 4(/m) 115/116bpm
7) 0m - 4(/m) 116/117bpm
8) 0m - 2(/m) 117/117bpm
9) 0m - 1(/m) 117/118bpm
10) 0m - 3(/m) 118/118bpm
11) 0m - 1(/m) 118/118bpm
12) 0m - 1(/m) 118/118bpm
13) 0m - 1(/m) 118/118bpm
14) 0m - 4(/m) 118/119bpm
15) 0m - 1(/m) 119/119bpm
16) 0m - 2(/m) 119/119bpm
17) 0m - 31(/m) 115/119bpm
18) 0m - 3(/m) 112/114bpm
19) 0m - 5(/m) 114/115bpm
20) 0m - 5(/m) 116/117bpm
21) 0m - 6(/m) 117/118bpm
22) 0m - 36(/m) 115/119bpm
23) 0m - 2(/m) 113/115bpm
24) 0m - 1:06(/m) 113/116bpm
25) 0.41m - 19:50(48:54/m) 119/160bpm
26) 0m - 20(/m) 127/135bpm
27) 0m - 1(/m) 127/127bpm
28) 0m - 1(/m)
29) 0m - 1(/m) 126/126bpm
30) 0m - 8(/m) 126/127bpm
31) 0.03m - 45(25:41/m) 125/129bpm
32) 0m - 1(/m) 127/127bpm
33) 0m - 1(/m) 127/127bpm
34) 0m - 12(/m) 130/134bpm
35) 0.35m - 13:11(37:34/m) 118/147bpm