Split Summary
===
1) 1km - 4:52(4:52/km)
2) 1km - 6:21(6:21/km)
3) 0.15km - 1:55(12:36/km)

Split Summary
===
1) 1km - 5:11(5:11/km)
2) 1km - 5:05(5:05/km)
3) 0.16km - 1:05(6:52/km)

home international
had too much to eat at Thyme cafe the night before
felt sick
had bad nights sleep
could feel achilles
so fairly happy it wasn't diabolical!

Rainy plod (easy week after xc - 30mins ish a day)
- could feel achilles a bit but not painful
felt really tired past few days
in lakes - bridleway from coniston -> Elterwater (way to Tarn HOws) - 15 min in each direction
Split Summary
===
1) 1km - 5:33(5:33/km)
2) 1km - 5:05(5:05/km)
3) 1km - 5:21(5:21/km)
4) 1km - 4:38(4:38/km)
5) 1km - 5:23(5:23/km)
6) 0.88km - 4:34(5:11/km)

Split Summary
===
1) 1km - 4:18(4:18/km)
2) 1km - 4:32(4:32/km)
3) 1km - 4:16(4:16/km)
4) 1km - 4:39(4:39/km)
5) 1km - 4:15(4:15/km)
6) 1km - 4:45(4:45/km)
7) 1km - 4:23(4:23/km)
8) 0.34km - 1:24(4:07/km)

with ellen in the park - felt achilles and calf weak - need to get back on the exercises

Split Summary
===
1) 1km - 4:29(4:29/km)
2) 1km - 4:26(4:26/km)
3) 1km - 4:41(4:41/km)
4) 1km - 4:46(4:46/km)
5) 1km - 5:03(5:03/km)
6) 1km - 4:40(4:40/km)
7) 0.63km - 2:47(4:25/km)

inc parkrun
l achilles could feel
Split Summary
===
1) 1km - 4:44(4:44/km)
2) 1km - 8:46(8:46/km)
3) 1km - 4:29(4:29/km)
4) 1km - 4:34(4:34/km)
5) 1km - 4:38(4:38/km)
6) 1km - 4:42(4:42/km)
7) 1km - 7:30(7:30/km)
8) 0.34km - 2:45(8:04/km)

Split Summary
===
1) 1km - 4:54(4:54/km)
2) 1km - 4:39(4:39/km)
3) 0.73km - 3:29(4:47/km)

meant to be 4 x 1km off 2 mins
did 3 x 1km (3.20,3.20,3.31) then 400m (85)
felt tired/breathless on 3rd 1km then stopped early on last 1km
Iron deficient?(norman), gained weight, exam rev tired?

Split Summary
===
1) 1km - 3:19(3:19/km)
2) 1km - 4:37(4:37/km)
3) 1km - 5:00(5:00/km)
4) 1km - 5:50(5:50/km)
5) 0.06km - 26(7:24/km)

Split Summary
===
1) 1km - 5:21(5:21/km)
2) 1km - 5:01(5:01/km)
3) 0.58km - 3:17(5:42/km)

Split Summary
===
1) 1km - 4:33(4:33/km)
2) 1km - 4:38(4:38/km)
3) 1km - 4:37(4:37/km)
4) 1km - 5:01(5:01/km)
5) 1km - 4:55(4:55/km)
6) 1km - 4:55(4:55/km)
7) 1km - 4:55(4:55/km)
8) 1km - 4:47(4:47/km)
9) 0.9km - 4:11(4:37/km)

Split Summary
===
1) 1km - 5:14(5:14/km)
2) 1km - 4:28(4:28/km)
3) 0.73km - 3:46(5:08/km)

2x 800m off 3min rec (2.32, 2.35)
10 min rec
2 x 600m off 3.30 min rec (1.49, 1.51)
felt a lot better than monday - all tight need to foam roll
slow - not worrying too much about time
Split Summary
===
1) 1km - 5:37(5:37/km)
2) 1km - 4:55(4:55/km)
3) 1km - 10:09(10:09/km)
4) 1km - 6:05(6:05/km)
5) 0.1km - 21(3:29/km)

Split Summary
===
1) 1km - 5:07(5:07/km)
2) 1km - 5:36(5:36/km)
3) 0.57km - 3:04(5:25/km)

Split Summary
===
1) 1km - 4:18(4:18/km)
2) 1km - 4:30(4:30/km)
3) 1km - 4:30(4:30/km)
4) 1km - 5:11(5:11/km)
5) 1km - 4:30(4:30/km)
6) 1km - 4:53(4:53/km)
7) 1km - 5:06(5:06/km)
8) 1km - 4:44(4:44/km)
9) 0.62km - 2:50(4:33/km)

duncan exercise
alex hip mob
plank (1 min)
foam rolling (10mins)

Split Summary
===
1) 1km - 4:44(4:44/km)
2) 1km - 4:50(4:50/km)
3) 0.81km - 3:51(4:46/km)

4 x 5 mins off 2mins rec
felt good on all but last one - off pace of claudia - only person to compare to
seems my anaemia issue on monday is a lot better now
stayed in 1st field = one lap in 3.40 for first 3, then 3.44
muddy - but not squelchy
Split Summary
===
1) 1km - 3:33(3:33/km)
2) 1km - 5:24(5:24/km)
3) 1km - 5:26(5:26/km)
4) 1km - 3:38(3:38/km)
5) 1km - 5:29(5:29/km)
6) 0.68km - 2:43(4:01/km)

Split Summary
===
1) 1km - 4:40(4:40/km)
2) 1km - 4:51(4:51/km)
3) 0.56km - 2:39(4:45/km)

BP + woods etc
Split Summary
===
1) 1km - 4:40(4:40/km)
2) 1km - 4:31(4:31/km)
3) 1km - 4:59(4:59/km)
4) 1km - 5:11(5:11/km)
5) 1km - 5:06(5:06/km)
6) 1km - 5:13(5:13/km)
7) 1km - 4:46(4:46/km)
8) 1km - 5:43(5:43/km)
9) 1km - 5:02(5:02/km)
10) 1km - 4:48(4:48/km)
11) 1km - 5:16(5:16/km)
12) 1km - 4:41(4:41/km)
13) 0.85km - 4:00(4:43/km)

Split Summary
===
1) 1km - 4:19(4:19/km)
2) 0.54km - 2:32(4:43/km)

4 x 800m off 2.30 mins rec
2.30,2.36,2.38,2.42 - not sure if anything wrong - got to 400m in 75-6 every time
trying to hangon to the men unsuccessfully
Split Summary
===
1) 1km - 4:28(4:28/km)
2) 1km - 5:24(5:24/km)
3) 1km - 5:36(5:36/km)
4) 0.47km - 2:09(4:37/km)

Split Summary
===
1) 1km - 5:14(5:14/km)
2) 1km - 4:52(4:52/km)
3) 0.77km - 4:03(5:14/km)

felt so flat and so dead - also achilles hurt quite a lot
Split Summary
===
1) 1km - 4:22(4:22/km)
2) 1km - 4:53(4:53/km)
3) 1km - 5:23(5:23/km)
4) 1km - 5:31(5:31/km)
5) 1km - 5:36(5:36/km)
6) 0.61km - 4:14(6:56/km)

julie fairclough yoga

Split Summary
===
1) 1km - 4:36(4:36/km)
2) 1km - 4:27(4:27/km)
3) 0.74km - 3:49(5:08/km)

5 x 300m off 3 min rec - 800m session
basically on own as only alan with me

50, 51, 52, 52, 54
so dead - but idea is you fill with lactic and although I did fill with lactic I almost didn't feel at my max yet for 300s
Split Summary
===
1) 1km - 8:12(8:12/km)
2) 1km - 7:58(7:58/km)
3) 0.04km - 12(5:37/km)

Split Summary
===
1) 1km - 4:40(4:40/km)
2) 1km - 4:32(4:32/km)
3) 0.74km - 3:29(4:43/km)

didn't do run yesterday due to fainting almost episode in bramhall park
and achilles being tight
achilles felt better
weighed in at 59-61kgs - cutting out carbs and generally cutting back - target weight = 55kg
Split Summary
===
1) 1km - 4:36(4:36/km)
2) 1km - 4:54(4:54/km)
3) 1km - 5:37(5:37/km)
4) 1km - 4:35(4:35/km)
5) 0.92km - 4:02(4:23/km)

Split Summary
===
1) 1km - 4:46(4:46/km)
2) 1km - 4:36(4:36/km)
3) 0.82km - 4:03(4:57/km)

5 min hard on grass loop
3x [ 6 x 30 sec hills - jog down rec] 4 mins between sets
5 min hard on grass - was 25 sec slower at half way than first set

behind claudia on grass and hills - iron a problem? 60kg (58kg) - need to loose weight - 54kg at start of first yr!
Split Summary
===
1) 1km - 3:32(3:32/km)
2) 1km - 10:22(10:22/km)
3) 1km - 4:48(4:48/km)
4) 1km - 9:01(9:01/km)
5) 1km - 4:55(4:55/km)
6) 1km - 9:40(9:40/km)
7) 1km - 4:56(4:56/km)
8) 1km - 8:28(8:28/km)
9) 0.61km - 2:43(4:28/km)

Split Summary
===
1) 1km - 5:02(5:02/km)
2) 1km - 5:06(5:06/km)
3) 0.97km - 5:01(5:10/km)

Split Summary
===
1) 1km - 4:23(4:23/km)
2) 1km - 4:23(4:23/km)
3) 1km - 5:12(5:12/km)
4) 1km - 5:27(5:27/km)
5) 1km - 4:45(4:45/km)
6) 1km - 5:32(5:32/km)
7) 1km - 4:38(4:38/km)
8) 1km - 5:15(5:15/km)
9) 1km - 5:20(5:20/km)
10) 1km - 4:56(4:56/km)
11) 1km - 5:04(5:04/km)
12) 1km - 5:23(5:23/km)
13) 1km - 5:04(5:04/km)
14) 1km - 5:19(5:19/km)
15) 0.85km - 4:01(4:43/km)

Felt so dead on group run - up Porter

Split Summary
===
1) 1km - 4:38(4:38/km)
2) 1km - 13:39(13:39/km)
3) 1km - 4:57(4:57/km)
4) 1km - 4:19(4:19/km)
5) 1km - 4:45(4:45/km)
6) 1km - 4:53(4:53/km)
7) 1km - 6:24(6:24/km)
8) 1km - 4:32(4:32/km)
9) 1km - 4:09(4:09/km)
10) 1km - 4:22(4:22/km)
11) 1km - 5:32(5:32/km)
12) 0.1km - 36(6:10/km)

Split Summary
===
1) 1km - 5:21(5:21/km)
2) 1km - 4:27(4:27/km)
3) 0.06km - 15(4:08/km)

meant to be 3 x 2km bondarenko
only did 2 - charlotte doing "floats" really fast = couldn't keep up

Had to stop - so slow - motivation ? Iron? weight? or other ?
Split Summary
===
1) 1km - 4:56(4:56/km)
2) 1km - 6:41(6:41/km)
3) 0.29km - 1:57(6:48/km)

tiny bit of sick
Split Summary
===
1) 1km - 14:24(14:24/km)
2) 1km - 5:23(5:23/km)
3) 0.8km - 4:18(5:22/km)

Split Summary
===
1) 1km - 4:19(4:19/km)
2) 1km - 4:30(4:30/km)
3) 1km - 4:55(4:55/km)
4) 1km - 5:45(5:45/km)
5) 1km - 4:26(4:26/km)
6) 1km - 5:07(5:07/km)
7) 0.48km - 2:54(5:59/km)