Split Summary
===
1) 1km - 5:07(5:07/km)
2) 1km - 4:49(4:49/km)
3) 0.45km - 5:50(12:52/km)

8,7,6 mins building @ uni playing fields - building speed

a bit behind lara

feel achilles a bit

overall good session - just couldn't maintain speed on last 6 mins

Split Summary
===
1) 1km - 3:30(3:30/km)
2) 1km - 3:51(3:51/km)
3) 1km - 5:56(5:56/km)
4) 1km - 3:52(3:52/km)
5) 1km - 6:06(6:06/km)
6) 0.95km - 3:51(4:03/km)

Split Summary
===
1) 1km - 4:43(4:43/km)
2) 1km - 4:42(4:42/km)
3) 1km - 4:30(4:30/km)
4) 0.51km - 2:30(4:57/km)

Paul said only to do 60 as liverpool ease down

feel R achilles still a bit

Split Summary
===
1) 1km - 5:18(5:18/km)
2) 1km - 6:01(6:01/km)
3) 1km - 5:31(5:31/km)
4) 1km - 7:21(7:21/km)
5) 1km - 7:30(7:30/km)
6) 1km - 4:28(4:28/km)
7) 1km - 4:57(4:57/km)
8) 1km - 4:46(4:46/km)
9) 1km - 4:29(4:29/km)
10) 0.96km - 4:28(4:39/km)

shuoc circuits

Split Summary
===
1) 1km - 5:42(5:42/km)
2) 1km - 5:35(5:35/km)
3) 0.09km - 53(9:25/km)

Didn't feel so fresh

- achilles can feel a little

4min, 4min, 3min (off 2min rec)

around Endcliffe park

Split Summary
===
1) 1km - 3:26(3:26/km)
2) 1km - 4:58(4:58/km)
3) 1km - 4:54(4:54/km)
4) 0.41km - 1:53(4:36/km)

Split Summary
===
1) 1km - 5:21(5:21/km)
2) 1km - 4:32(4:32/km)
3) 0.56km - 2:39(4:45/km)

Split Summary
===
1) 1km - 5:45(5:45/km)
2) 0.57km - 4:03(7:05/km)

Endcliffe park session

10 min tempo

6 x 300m

felt ok - running with ellen

R hip sore - as before

achilles ok - no run yesterday as didn't have time and very wet

Split Summary
===
1) 1km - 3:31(3:31/km)
2) 1km - 4:09(4:09/km)
3) 1km - 6:18(6:18/km)
4) 1km - 6:22(6:22/km)
5) 0.75km - 4:31(6:03/km)

Split Summary
===
1) 1km - 4:52(4:52/km)
2) 1km - 4:49(4:49/km)
3) 0.92km - 4:48(5:14/km)

easy 30 pre liverpool
pre breakfast

R achilles + hip feel slightly

down to endcliffe park and back up

Split Summary
===
1) 1km - 4:43(4:43/km)
2) 1km - 4:42(4:42/km)
3) 1km - 4:49(4:49/km)
4) 1km - 4:49(4:49/km)
5) 1km - 4:55(4:55/km)
6) 1km - 6:37(6:37/km)
7) 0.65km - 3:41(5:41/km)

liverpool cross challenge

30th u20, 40th overall

better than expected!

started off really well and could push on hard on hills on second lap, but was then so tired

I need to improve my motivation in races

pleased for a season marker check point

Split Summary
===
1) 1km - 9:17(9:17/km)
2) 0.15km - 1:09(7:35/km)

Split Summary
===
1) 1km - 4:23(4:23/km)
2) 1km - 9:41(9:41/km)
3) 0.37km - 2:43(7:20/km)

muddy and thick fog around rivelin with ellen

slow pace recovery after liverpool
Split Summary
===
1) 1km - 5:35(5:35/km)
2) 1km - 5:45(5:45/km)
3) 1km - 5:54(5:54/km)
4) 1km - 5:10(5:10/km)
5) 1km - 5:26(5:26/km)
6) 1km - 5:49(5:49/km)
7) 1km - 5:33(5:33/km)
8) 1km - 6:00(6:00/km)
9) 1km - 5:27(5:27/km)
10) 1km - 8:05(8:05/km)
11) 1km - 6:37(6:37/km)
12) 1km - 6:02(6:02/km)
13) 1km - 5:57(5:57/km)
14) 0.96km - 4:36(4:46/km)

pre breakfast porter
along fulwood, down via graham rd, into porter

back through endcliffe park, fullwood rd -> home
7.30 avg

Split Summary
===
1) 1km - 4:52(4:52/km)
2) 1km - 4:21(4:21/km)
3) 1km - 4:42(4:42/km)
4) 1km - 4:20(4:20/km)
5) 1km - 5:11(5:11/km)
6) 1km - 4:52(4:52/km)
7) 1km - 4:08(4:08/km)
8) 1km - 5:33(5:33/km)
9) 1km - 4:59(4:59/km)
10) 0.54km - 3:01(5:34/km)

Split Summary
===
1) 1km - 14:01(14:01/km)
2) 1km - 5:03(5:03/km)
3) 0.24km - 1:24(5:46/km)

4 x 1600m off 400m jog rec

5.55,5.50,5.51,5.55
Felt good - but last one a bit of a struggle after 800m
In mad rain + wind
Running with ellen (on 1st 3) + charlotte ward (on 1st 2 - then she fell back)

first time ive felt good at track for long time

Split Summary
===
1) 1km - 3:43(3:43/km)
2) 1km - 4:32(4:32/km)
3) 1km - 3:40(3:40/km)
4) 1km - 4:32(4:32/km)
5) 1km - 3:37(3:37/km)
6) 1km - 4:42(4:42/km)
7) 1km - 3:40(3:40/km)
8) 0.61km - 2:16(3:42/km)

Split Summary
===
1) 1km - 5:01(5:01/km)
2) 1km - 7:05(7:05/km)
3) 1km - 4:57(4:57/km)
4) 1km - 5:01(5:01/km)
5) 1km - 4:53(4:53/km)
6) 0.82km - 6:02(7:20/km)

Group run

Split Summary
===
1) 1km - 13:15(13:15/km)
2) 1km - 4:44(4:44/km)
3) 1km - 4:23(4:23/km)
4) 1km - 5:23(5:23/km)
5) 1km - 6:16(6:16/km)
6) 1km - 5:27(5:27/km)
7) 1km - 5:01(5:01/km)
8) 1km - 4:25(4:25/km)
9) 1km - 4:34(4:34/km)
10) 0.85km - 7:31(8:49/km)

Split Summary
===
1) 1km - 5:07(5:07/km)
2) 1km - 5:25(5:25/km)
3) 0.2km - 1:00(5:06/km)

25 min tempo @ damflask - avg. 6.30 in rain + wind

ellen + billy way ahead - kept up until approx 10 mins - had thought i might be able to stay with ellen..
Split Summary
===
1) 1km - 3:45(3:45/km)
2) 1km - 3:48(3:48/km)
3) 1km - 4:17(4:17/km)
4) 1km - 4:21(4:21/km)
5) 1km - 4:08(4:08/km)
6) 1km - 3:59(3:59/km)
7) 0.17km - 44(4:17/km)

Split Summary
===
1) 1km - 4:41(4:41/km)
2) 1km - 4:39(4:39/km)
3) 0.88km - 4:03(4:36/km)

friday pre breakfast porter (out via hangingwater rd), as can't make session tomorrow as in camb!
Split Summary
===
1) 1km - 4:33(4:33/km)
2) 1km - 4:47(4:47/km)
3) 1km - 5:20(5:20/km)
4) 1km - 4:49(4:49/km)
5) 1km - 5:29(5:29/km)
6) 1km - 4:11(4:11/km)
7) 1km - 5:33(5:33/km)
8) 1km - 5:20(5:20/km)
9) 0.63km - 3:33(5:37/km)

with hare and hounds cambs group - to haslingfield

a bit muddy on fields

shuoc circuits + yoga to finish

grantchester out and back - occasionally getting lost along river (used phone)

Split Summary
===
1) 1km - 7:17(7:17/km)
2) 1km - 4:51(4:51/km)
3) 0.49km - 2:30(5:06/km)

2 x 1200m, 800m

4.08,4.03, 2.43
progressive session for GMxc

just with ellen, felt faster than expecting!
Split Summary
===
1) 1km - 3:28(3:28/km)
2) 1km - 5:11(5:11/km)
3) 1km - 5:04(5:04/km)
4) 0.37km - 1:24(3:46/km)

Split Summary
===
1) 1km - 5:04(5:04/km)
2) 1km - 8:29(8:29/km)
3) 1km - 5:05(5:05/km)
4) 1km - 4:55(4:55/km)
5) 1km - 4:36(4:36/km)
6) 0.84km - 4:23(5:13/km)

hangingwater -> porter -> endcliffe park
pre breakfast

cold + wet + dark initially

body and legs tired and achey

quite slow
Split Summary
===
1) 1km - 4:44(4:44/km)
2) 1km - 4:43(4:43/km)
3) 1km - 5:41(5:41/km)
4) 1km - 4:57(4:57/km)
5) 1km - 5:24(5:24/km)
6) 1km - 4:20(4:20/km)
7) 1km - 6:33(6:33/km)
8) 1km - 5:09(5:09/km)
9) 0.37km - 2:12(5:53/km)

30 mins with ellen and sarah partially

very stiff
Split Summary
===
1) 1km - 4:43(4:43/km)
2) 1km - 4:37(4:37/km)
3) 1km - 4:41(4:41/km)
4) 1km - 4:11(4:11/km)
5) 1km - 5:45(5:45/km)
6) 1km - 4:43(4:43/km)
7) 0.35km - 1:48(5:06/km)

Split Summary
===
1) 1km - 5:00(5:00/km)
2) 0.37km - 2:50(7:34/km)

greater manchester xc 7.2km

in seniors

came 7th
distance didn't feel too bad - mainly just mud I was so underconfident on it and felt like I would slip
hip still hurting (R) and whole of lower back seized up after race
in wind and rain the whole time

Split Summary
===
1) 1km - 4:49(4:49/km)
2) 1km - 4:39(4:39/km)
3) 1km - 5:02(5:02/km)
4) 0.1km - 32(5:09/km)

was meant to do 80 mins but felt too tired so did 60 mins instead

Split Summary
===
1) 1km - 4:16(4:16/km)
2) 1km - 4:14(4:14/km)
3) 1km - 4:37(4:37/km)
4) 1km - 5:23(5:23/km)
5) 1km - 4:49(4:49/km)
6) 1km - 5:19(5:19/km)
7) 1km - 5:29(5:29/km)
8) 1km - 4:46(4:46/km)
9) 1km - 4:43(4:43/km)
10) 1km - 4:15(4:15/km)
11) 1km - 6:09(6:09/km)
12) 1km - 5:09(5:09/km)
13) 0.69km - 3:59(5:44/km)

30 with sarah

felt achey, but no achier after the run

Split Summary
===
1) 1km - 4:58(4:58/km)
2) 1km - 4:22(4:22/km)
3) 1km - 5:13(5:13/km)
4) 1km - 4:38(4:38/km)
5) 1km - 4:24(4:24/km)
6) 1km - 5:01(5:01/km)
7) 0.86km - 5:00(5:49/km)

Split Summary
===
1) 1km - 6:08(6:08/km)
2) 1km - 4:50(4:50/km)
3) 1km - 4:59(4:59/km)
4) 0.03km - 13(6:19/km)

4 x 1200m - 4.00, 4.04, 4.10, 4.20 ish

got progressively slower - pretty disappointed with the session

running with Sarah P - but when she went ahead on 2nd I couldn't keep up

leading first 2

Split Summary
===
1) 1km - 3:22(3:22/km)
2) 1km - 4:41(4:41/km)
3) 1km - 4:48(4:48/km)
4) 1km - 4:45(4:45/km)
5) 1km - 3:45(3:45/km)
6) 0.01km - 6(7:27/km)

Split Summary
===
1) 1km - 4:30(4:30/km)
2) 1km - 7:08(7:08/km)
3) 1km - 4:46(4:46/km)
4) 1km - 5:15(5:15/km)
5) 1km - 4:31(4:31/km)
6) 0.82km - 5:05(6:14/km)

festive fell run with shuoc around burbage
felt harder than expected, but what the body needed!
Split Summary
===
1) 1km - 6:16(6:16/km)
2) 1km - 7:26(7:26/km)
3) 1km - 9:28(9:28/km)
4) 1km - 9:58(9:58/km)
5) 1km - 8:41(8:41/km)
6) 1km - 5:29(5:29/km)
7) 1km - 5:35(5:35/km)
8) 1km - 4:30(4:30/km)
9) 1km - 6:23(6:23/km)
10) 0.27km - 1:48(6:36/km)