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Final run of 2021, tired legs after last night's session.
Summary:
Run every day, currently day 642;
2563 miles completed;
Age category club records on the track from 800m to 10000m (except the mile which I didn't get to race);
PBs for the 1500m, 3000m, 5000m and 10000m on the track, 5 miles and 10k on the road;
Individual vets' county track medals (gold and 2 silver), vets' cross country team gold for the second year running, South of England vets' cross country silver and British Masters' 10k road team champions.
Let's see what 2022 brings?

Split Summary
===
1) 0.62m - 5:21(8:36/m) 112/123bpm [964b/mi] 62cal
2) 0.62m - 5:14(8:25/m) 118/126bpm [992b/mi] 63cal
3) 0.62m - 4:54(7:54/m) 118/125bpm [932b/mi] 61cal
4) 0.62m - 5:06(8:13/m) 121/132bpm [994b/mi] 63cal
5) 0.62m - 5:57(9:35/m) 125/135bpm [1198b/mi] 69cal
6) 0.62m - 5:06(8:13/m) 120/127bpm [986b/mi] 60cal
7) 0.28m - 2:21(8:23/m) 130/136bpm [1091b/mi] 31cal
8) 0.01m - 5(7:21/m) 133/134bpm [977b/mi]

Shorne Wood New Year parkrun
Hello 2022
Warm up, easy paced parkrun (24:32) with some strides, warm down.

Split Summary
===
1) 0.62m - 5:31(8:52/m) 116/124bpm [1028b/mi] 65cal
2) 0.62m - 5:21(8:37/m) 122/129bpm [1052b/mi] 67cal
3) 0.24m - 2:12(9:16/m) 119/126bpm [1103b/mi] 25cal
4) 0.62m - 5:03(8:08/m) 132/142bpm [1073b/mi] 68cal
5) 0.62m - 4:45(7:39/m) 136/145bpm [1041b/mi] 68cal
6) 0.62m - 4:56(7:56/m) 137/143bpm [1086b/mi] 70cal
7) 0.62m - 4:47(7:42/m) 135/141bpm [1039b/mi] 67cal
8) 0.62m - 4:39(7:28/m) 141/152bpm [1054b/mi] 68cal
9) 0.05m - 18(6:17/m) 154/156bpm [968b/mi] 4cal
10) 0.62m - 6:23(10:17/m) 116/156bpm [1192b/mi] 66cal
11) 0.62m - 5:46(9:16/m) 119/125bpm [1104b/mi] 65cal
12) 0.52m - 4:28(8:35/m) 116/119bpm [995b/mi] 53cal

Post race warm down with Richard and Neill, shattered!

Split Summary
===
1) 0.62m - 5:53(9:27/m) 118/123bpm [1116b/mi] 69cal
2) 0.62m - 5:57(9:34/m) 117/120bpm [1119b/mi] 72cal
3) 0.09m - 5:42(1:00:04/m) 100/119bpm [6006b/mi] 36cal

KFL Match #4, Minnis Bay
Went out as hard as possible, worked through the field until I was just outside the top 20 and tried to hang on to my place for as long as possible.
Held my place until the far side of the ditches (handled them without too much fuss, sorry Adam and Barry 😂) before pushing to the finish, lost two places in the last mile including the last one to a 17 year old who thrashed past from a long way back...
Very pleased with 24th, first M50/M55 and 2nd M45!
Team won the men's and combined races!
🏃🏃‍♀️🏃🏿‍♀️🏃💪💪🏿

Split Summary
===
1) 0.62m - 3:54(6:16/m) 147/154bpm [921b/mi] 59cal
2) 0.62m - 4:01(6:28/m) 158/160bpm [1021b/mi] 66cal
3) 0.62m - 4:05(6:35/m) 159/161bpm [1046b/mi] 67cal
4) 0.62m - 4:09(6:41/m) 159/162bpm [1064b/mi] 68cal
5) 0.62m - 4:10(6:42/m) 159/160bpm [1064b/mi] 68cal
6) 0.62m - 4:01(6:29/m) 158/161bpm [1023b/mi] 65cal
7) 0.62m - 4:06(6:36/m) 158/160bpm [1044b/mi] 67cal
8) 0.62m - 4:19(6:57/m) 160/163bpm [1113b/mi] 70cal
9) 0.62m - 3:57(6:21/m) 160/161bpm [1016b/mi] 66cal
10) 0.44m - 2:37(6:00/m) 160/165bpm [960b/mi] 44cal

Pre race warm up with Taryne

Split Summary
===
1) 0.62m - 6:20(10:12/m) 112/121bpm [1142b/mi] 68cal
2) 0.62m - 6:12(9:58/m) 117/127bpm [1167b/mi] 72cal
3) 0.46m - 4:01(8:49/m) 123/128bpm [1084b/mi] 49cal

Mid afternoon loop via Wainscott, Upnor, Frindsbury and Broomhill, keeping my heart in zones 1 and 2.
No obvious issues after yesterday's race.

Split Summary
===
1) 0.62m - 4:54(7:54/m) 116/124bpm [916b/mi] 61cal
2) 0.62m - 4:40(7:30/m) 120/125bpm [900b/mi] 61cal
3) 0.62m - 4:38(7:28/m) 122/132bpm [911b/mi] 59cal
4) 0.62m - 4:35(7:23/m) 124/130bpm [915b/mi] 59cal
5) 0.62m - 4:58(7:59/m) 129/139bpm [1030b/mi] 64cal
6) 0.62m - 4:46(7:41/m) 123/129bpm [944b/mi] 58cal
7) 0.62m - 5:31(8:53/m) 129/139bpm [1146b/mi] 68cal
8) 0.62m - 5:17(8:30/m) 132/137bpm [1123b/mi] 70cal
9) 0.62m - 5:07(8:15/m) 128/137bpm [1055b/mi] 63cal
10) 0.62m - 5:04(8:09/m) 123/131bpm [1002b/mi] 63cal
11) 0.41m - 3:30(8:32/m) 128/133bpm [1091b/mi] 43cal
12) 0.04m - 19(7:27/m) 131/132bpm [975b/mi] 4cal

Club Fartlek Session
Warm up, 800m fast, jogged recovery, 4 x fartlek laps, extended warm down.

Split Summary
===
1) 0.62m - 5:16(8:29/m) 118/137bpm [1001b/mi] 63cal
2) 0.62m - 4:58(8:00/m) 134/143bpm [1072b/mi] 69cal
3) 0.62m - 4:49(7:45/m) 124/134bpm [960b/mi] 61cal
4) 0.1m - 53(9:12/m) 109/112bpm [1002b/mi] 8cal
5) 0.47m - 2:58(6:20/m) 135/147bpm [855b/mi] 41cal
6) 0.3m - 2:34(8:31/m) 132/143bpm [1125b/mi] 34cal
7) 0.78m - 5:19(6:49/m) 144/153bpm [981b/mi] 80cal
8) 0.78m - 5:15(6:45/m) 149/158bpm [1007b/mi] 82cal
9) 0.78m - 5:21(6:49/m) 151/159bpm [1030b/mi] 84cal
10) 0.79m - 5:18(6:45/m) 152/160bpm [1027b/mi] 84cal
11) 0m - 4(14:36/m) 127/155bpm [1854b/mi]
12) 0.62m - 5:52(9:27/m) 121/131bpm [1143b/mi] 63cal
13) 0.62m - 5:10(8:18/m) 128/134bpm [1063b/mi] 66cal
14) 0.62m - 5:17(8:30/m) 130/146bpm [1105b/mi] 72cal
15) 0.62m - 4:49(7:45/m) 124/130bpm [961b/mi] 61cal
16) 0.62m - 5:22(8:38/m) 130/134bpm [1123b/mi] 65cal
17) 0.36m - 3:01(8:27/m) 125/132bpm [1056b/mi] 37cal

Easy paced 10k, bang on the watch's suggested pace.
Rather chilly out tonight...

Split Summary
===
1) 0.62m - 5:05(8:11/m) 123/132bpm [1007b/mi] 65cal
2) 0.62m - 4:57(7:58/m) 128/136bpm [1020b/mi] 66cal
3) 0.62m - 4:44(7:37/m) 125/135bpm [952b/mi] 61cal
4) 0.62m - 4:43(7:36/m) 122/126bpm [927b/mi] 58cal
5) 0.62m - 4:54(7:54/m) 125/130bpm [987b/mi] 62cal
6) 0.62m - 5:27(8:47/m) 130/135bpm [1141b/mi] 70cal
7) 0.62m - 5:39(9:06/m) 134/142bpm [1219b/mi] 74cal
8) 0.62m - 5:02(8:05/m) 133/136bpm [1076b/mi] 67cal
9) 0.62m - 4:58(8:00/m) 134/144bpm [1073b/mi] 66cal
10) 0.62m - 5:19(8:34/m) 130/136bpm [1113b/mi] 66cal
11) 0.26m - 2:11(8:31/m) 128/134bpm [1091b/mi] 27cal
12) 0.04m - 16(7:21/m) 134/134bpm [986b/mi] 3cal

Club Steady Run
Short warm up, 3 laps steady with some strides and an extended warm down ahead of Saturday's Kent cross country championships.
Ignore the heart rate, I forgot my chest strap...🙄
Bloody windy tonight!

Split Summary
===
1) 0.62m - 5:30(8:51/m) 123/139bpm [1088b/mi] 69cal
2) 0.05m - 27(8:38/m) 120/125bpm [1036b/mi] 5cal
3) 0.62m - 4:45(7:39/m) 130/146bpm [994b/mi] 65cal
4) 0.62m - 4:33(7:19/m) 143/150bpm [1046b/mi] 69cal
5) 0.62m - 4:42(7:35/m) 136/145bpm [1030b/mi] 73cal
6) 0.62m - 4:36(7:25/m) 147/159bpm [1090b/mi] 72cal
7) 0.62m - 4:39(7:29/m) 142/153bpm [1064b/mi] 67cal
8) 0.62m - 4:36(7:25/m) 146/154bpm [1083b/mi] 70cal
9) 0.62m - 5:22(8:38/m) 132/153bpm [1140b/mi] 72cal
10) 0.62m - 5:33(8:56/m) 129/138bpm [1152b/mi] 71cal
11) 0.62m - 5:35(9:00/m) 134/143bpm [1206b/mi] 80cal
12) 0.62m - 4:51(7:49/m) 131/139bpm [1024b/mi] 59cal
13) 0.62m - 5:14(8:26/m) 133/146bpm [1121b/mi] 68cal
14) 0.57m - 4:53(8:33/m) 132/145bpm [1128b/mi] 63cal

4½ miles shakedown run around the Bligh Way playing fields with some strides at the end ahead of tomorrow's Kent cross country championships, feeling great! 🏃💪

Split Summary
===
1) 0.62m - 5:21(8:37/m) 117/124bpm [1008b/mi] 64cal
2) 0.62m - 5:27(8:46/m) 124/132bpm [1088b/mi] 69cal
3) 0.62m - 5:19(8:33/m) 124/131bpm [1061b/mi] 67cal
4) 0.62m - 5:10(8:19/m) 127/133bpm [1055b/mi] 65cal
5) 0.62m - 5:13(8:23/m) 127/134bpm [1065b/mi] 66cal
6) 0.62m - 5:12(8:21/m) 126/132bpm [1053b/mi] 64cal
7) 0.28m - 2:19(8:23/m) 122/126bpm [1022b/mi] 27cal
8) 0.45m - 3:45(8:23/m) 130/143bpm [1091b/mi] 49cal

Post race warm down and race support for the ladies. Shattered!

Split Summary
===
1) 0.62m - 5:44(9:14/m) 123/134bpm [1135b/mi] 68cal
2) 0.62m - 5:55(9:31/m) 133/144bpm [1265b/mi] 76cal
3) 0.62m - 5:49(9:22/m) 134/141bpm [1255b/mi] 74cal
4) 0.14m - 1:19(9:35/m) 137/141bpm [1313b/mi] 17cal

Kent Cross Country Championships 2022
Proper cross country conditions with plenty of mud!
Went out hard in the driving rain & strong winds and kept on going, lost places here and gained places there.

Hanging on at the end but very happy with 80th place, 2nd M50/M55 and 11th scorer in M&M's 3rd placed 12 man team.
Medals galore across all of the age groups, a great day!

Split Summary
===
1) 0.62m - 3:55(6:19/m) 149/155bpm [940b/mi] 61cal
2) 0.62m - 4:03(6:32/m) 156/158bpm [1018b/mi] 65cal
3) 0.62m - 4:09(6:41/m) 157/161bpm [1048b/mi] 67cal
4) 0.62m - 4:04(6:32/m) 154/159bpm [1007b/mi] 65cal
5) 0.62m - 4:14(6:49/m) 155/158bpm [1056b/mi] 68cal
6) 0.62m - 4:05(6:35/m) 153/155bpm [1007b/mi] 64cal
7) 0.62m - 4:25(7:06/m) 154/158bpm [1094b/mi] 70cal
8) 0.62m - 4:20(6:59/m) 151/154bpm [1055b/mi] 67cal
9) 0.62m - 4:14(6:48/m) 151/154bpm [1027b/mi] 65cal
10) 0.62m - 4:13(6:46/m) 152/156bpm [1030b/mi] 65cal
11) 0.62m - 4:35(7:22/m) 153/156bpm [1128b/mi] 71cal
12) 0.62m - 4:28(7:12/m) 153/157bpm [1102b/mi] 69cal
13) 0.17m - 1:05(6:13/m) 155/156bpm [964b/mi] 17cal

Pre race warm up with Justin and Dan St M, wet and windy!

Split Summary
===
1) 0.62m - 5:24(8:42/m) 123/136bpm [1070b/mi] 67cal
2) 0.43m - 3:54(8:58/m) 136/143bpm [1220b/mi] 54cal

Very chilly early morning out and back along the river Medway from Aylesford to East Farleigh with Steve, legs were gone by the end.
Flood water release in progress at Allington and East Farleigh locks after yesterday's rain turned the normally placid river into a torrent.

Split Summary
===
1) 0.62m - 6:06(9:49/m) 102/112bpm [1001b/mi] 62cal
2) 0.62m - 5:22(8:38/m) 111/115bpm [958b/mi] 60cal
3) 0.62m - 5:17(8:31/m) 113/116bpm [961b/mi] 61cal
4) 0.62m - 5:04(8:10/m) 116/120bpm [947b/mi] 60cal
5) 0.62m - 5:02(8:06/m) 119/123bpm [964b/mi] 60cal
6) 0.62m - 5:16(8:29/m) 118/121bpm [1001b/mi] 60cal
7) 0.62m - 4:54(7:53/m) 119/124bpm [939b/mi] 59cal
8) 0.62m - 5:00(8:03/m) 122/125bpm [982b/mi] 60cal
9) 0.62m - 4:55(7:55/m) 124/127bpm [982b/mi] 60cal
10) 0.62m - 5:05(8:11/m) 114/124bpm [933b/mi] 59cal
11) 0.62m - 5:06(8:13/m) 113/121bpm [928b/mi] 57cal
12) 0.62m - 4:46(7:41/m) 121/126bpm [930b/mi] 57cal
13) 0.62m - 5:10(8:20/m) 122/126bpm [1016b/mi] 65cal
14) 0.62m - 5:03(8:08/m) 123/127bpm [1001b/mi] 62cal
15) 0.62m - 4:50(7:47/m) 124/126bpm [965b/mi] 68cal
16) 0.62m - 4:58(7:59/m) 125/127bpm [998b/mi] 65cal
17) 0.62m - 5:00(8:03/m) 125/128bpm [1005b/mi] 63cal
18) 0.62m - 5:02(8:05/m) 125/128bpm [1011b/mi] 69cal
19) 0.23m - 1:49(8:06/m) 126/129bpm [1020b/mi] 25cal

4 miles recovery run, feeling good.

Split Summary
===
1) 0.62m - 5:25(8:43/m) 113/120bpm [985b/mi] 62cal
2) 0.62m - 5:21(8:37/m) 116/124bpm [1000b/mi] 63cal
3) 0.62m - 5:14(8:26/m) 116/129bpm [978b/mi] 60cal
4) 0.62m - 5:11(8:20/m) 121/125bpm [1009b/mi] 63cal
5) 0.62m - 5:22(8:39/m) 119/128bpm [1029b/mi] 62cal
6) 0.62m - 5:03(8:08/m) 117/128bpm [951b/mi] 58cal
7) 0.28m - 2:23(8:21/m) 122/129bpm [1018b/mi] 29cal
8) 0.05m - 24(8:33/m) 118/123bpm [1010b/mi] 4cal

Club Hills Session
Warm up, 12 sets of the first half of the medium hill before working off the top for 4 lampposts (around 48 seconds per rep) with a jogged return, extended warm down.
Started out cautiously after the weekend's exertions before pushing on, hard work but really enjoyed the session.

Split Summary
===
1) 0.62m - 5:05(8:10/m) 113/124bpm [923b/mi] 60cal
2) 0.62m - 5:02(8:06/m) 120/131bpm [973b/mi] 62cal
3) 0.41m - 3:47(9:19/m) 108/127bpm [1007b/mi] 39cal
4) 0.13m - 52(6:46/m) 123/144bpm [833b/mi] 9cal
5) 0.13m - 1:11(8:47/m) 133/145bpm [1168b/mi] 16cal
6) 0.13m - 49(6:34/m) 139/155bpm [913b/mi] 10cal
7) 0.13m - 1:10(8:46/m) 140/155bpm [1228b/mi] 16cal
8) 0.12m - 46(6:13/m) 143/160bpm [890b/mi] 11cal
9) 0.14m - 1:11(8:23/m) 148/160bpm [1241b/mi] 18cal
10) 0.13m - 47(6:18/m) 150/162bpm [944b/mi] 12cal
11) 0.14m - 1:12(8:38/m) 149/163bpm [1286b/mi] 17cal
12) 0.13m - 47(5:59/m) 148/162bpm [885b/mi] 12cal
13) 0.14m - 1:14(8:39/m) 151/163bpm [1307b/mi] 18cal
14) 0.13m - 48(6:06/m) 149/162bpm [908b/mi] 12cal
15) 0.14m - 1:12(8:26/m) 153/163bpm [1290b/mi] 18cal
16) 0.13m - 50(6:23/m) 149/161bpm [951b/mi] 13cal
17) 0.14m - 1:13(8:32/m) 150/162bpm [1280b/mi] 18cal
18) 0.13m - 49(6:26/m) 147/161bpm [945b/mi] 12cal
19) 0.14m - 1:13(8:37/m) 152/163bpm [1309b/mi] 18cal
20) 0.13m - 49(6:22/m) 149/162bpm [948b/mi] 12cal
21) 0.14m - 1:11(8:10/m) 152/163bpm [1242b/mi] 18cal
22) 0.13m - 49(6:23/m) 148/161bpm [945b/mi] 12cal
23) 0.14m - 1:12(8:34/m) 153/162bpm [1310b/mi] 18cal
24) 0.13m - 48(6:18/m) 150/163bpm [945b/mi] 12cal
25) 0.14m - 1:15(8:47/m) 152/164bpm [1335b/mi] 19cal
26) 0.13m - 48(6:15/m) 149/162bpm [932b/mi] 12cal
27) 0.62m - 5:18(8:32/m) 131/163bpm [1117b/mi] 65cal
28) 0.62m - 5:39(9:05/m) 131/142bpm [1190b/mi] 72cal
29) 0.62m - 5:01(8:05/m) 120/126bpm [969b/mi] 65cal
30) 0.62m - 5:22(8:38/m) 124/136bpm [1071b/mi] 65cal
31) 0.62m - 5:08(8:16/m) 123/131bpm [1017b/mi] 72cal
32) 0.26m - 2:07(8:19/m) 125/128bpm [1039b/mi] 29cal

8 and a bit miles around Frindsbury, Star Hill, Watts Avenue, Borstal, Shorts Way, Rochester Esplanade, London Road and Watling Street.
Quite cold...

Split Summary
===
1) 0.62m - 5:14(8:25/m) 113/125bpm [952b/mi] 61cal
2) 0.62m - 4:56(7:56/m) 116/127bpm [921b/mi] 61cal
3) 0.62m - 5:01(8:05/m) 123/136bpm [994b/mi] 64cal
4) 0.62m - 4:48(7:44/m) 116/137bpm [896b/mi] 53cal
5) 0.62m - 5:00(8:03/m) 123/134bpm [990b/mi] 61cal
6) 0.62m - 5:08(8:15/m) 124/133bpm [1023b/mi] 62cal
7) 0.62m - 5:22(8:38/m) 133/137bpm [1149b/mi] 71cal
8) 0.62m - 5:10(8:19/m) 128/137bpm [1066b/mi] 66cal
9) 0.62m - 5:01(8:04/m) 120/133bpm [969b/mi] 63cal
10) 0.62m - 5:06(8:13/m) 125/128bpm [1028b/mi] 65cal
11) 0.62m - 5:13(8:23/m) 124/131bpm [1039b/mi] 69cal
12) 0.62m - 5:23(8:40/m) 129/136bpm [1119b/mi] 71cal
13) 0.62m - 5:45(9:14/m) 132/136bpm [1220b/mi] 72cal
14) 0.35m - 3:05(8:51/m) 124/131bpm [1098b/mi] 40cal

Extended warm down with Jacques, Josh, Chris and Jamie.

Split Summary
===
1) 0.62m - 5:30(8:51/m) 125/134bpm [1106b/mi] 68cal
2) 0.62m - 5:47(9:18/m) 128/139bpm [1190b/mi] 75cal
3) 0.62m - 5:33(8:56/m) 121/139bpm [1080b/mi] 63cal
4) 0.62m - 5:16(8:28/m) 120/126bpm [1016b/mi] 60cal
5) 0.23m - 1:53(8:15/m) 122/126bpm [1007b/mi] 22cal

6 x roughly 1500m averaging 5:45, first two were slower due to a sore Anterior Tibialis which eased off for the rest, blowing for the final rep.
A good session! 🏃💪

Split Summary
===
1) 0.91m - 5:51(6:24/m) 138/152bpm [884b/mi] 84cal
2) 0.02m - 1:31(1:30:59/m) 112/150bpm [10190b/mi] 13cal
3) 0.92m - 5:51(6:23/m) 148/155bpm [945b/mi] 89cal
4) 0.02m - 1:30(1:05:25/m) 116/154bpm [7588b/mi] 12cal
5) 0.92m - 5:42(6:10/m) 148/156bpm [912b/mi] 87cal
6) 0.01m - 1:30(2:56:04/m) 122/155bpm [21481b/mi] 13cal
7) 0.92m - 5:43(6:14/m) 152/162bpm [947b/mi] 90cal
8) 0.02m - 1:30(1:05:33/m) 127/161bpm [8325b/mi] 14cal
9) 0.92m - 5:39(6:06/m) 151/161bpm [922b/mi] 87cal
10) 0.02m - 1:31(1:13:27/m) 132/161bpm [9696b/mi] 14cal
11) 0.92m - 5:47(6:17/m) 154/162bpm [968b/mi] 91cal
12) 0m - 1(2:41/m) 161/161bpm [432b/mi]

Short warm up to make sure that I had time for drills, chilly with stiff legs.

Split Summary
===
1) 0.52m - 4:52(9:19/m) 111/119bpm [1035b/mi] 53cal

Easy 10k, bloody cold tonight with lots of frosty pavements.

Split Summary
===
1) 0.62m - 5:26(8:45/m) 109/120bpm [954b/mi] 61cal
2) 0.62m - 5:13(8:23/m) 114/120bpm [956b/mi] 64cal
3) 0.62m - 5:04(8:10/m) 117/123bpm [955b/mi] 59cal
4) 0.62m - 5:10(8:18/m) 120/127bpm [996b/mi] 63cal
5) 0.62m - 5:32(8:54/m) 130/134bpm [1157b/mi] 72cal
6) 0.62m - 4:58(8:00/m) 121/128bpm [969b/mi] 56cal
7) 0.62m - 5:07(8:14/m) 127/130bpm [1046b/mi] 65cal
8) 0.62m - 5:14(8:25/m) 130/136bpm [1095b/mi] 67cal
9) 0.62m - 6:00(9:40/m) 135/139bpm [1305b/mi] 77cal
10) 0.59m - 5:15(8:52/m) 130/136bpm [1153b/mi] 67cal
11) 0.07m - 43(9:45/m) 122/125bpm [1189b/mi] 6cal

Warm up, Shorne Wood parkrun #387 (5th in 20:11), two extra laps warm down with Simon H and jog back to the car.
Nice and mucky! 🏃💪

Split Summary
===
1) 0.62m - 5:02(8:06/m) 125/134bpm [1013b/mi] 66cal
2) 0.21m - 2:57(14:11/m) 112/135bpm [1589b/mi] 29cal
3) 0.62m - 4:01(6:27/m) 142/154bpm [916b/mi] 59cal
4) 0.62m - 3:54(6:17/m) 153/158bpm [961b/mi] 62cal
5) 0.62m - 4:03(6:31/m) 156/159bpm [1018b/mi] 65cal
6) 0.62m - 4:00(6:27/m) 158/161bpm [1018b/mi] 66cal
7) 0.62m - 3:52(6:13/m) 159/161bpm [989b/mi] 63cal
8) 0.05m - 18(5:55/m) 162/163bpm [958b/mi] 5cal
9) 0.62m - 5:38(9:04/m) 134/163bpm [1215b/mi] 73cal
10) 0.62m - 5:06(8:13/m) 134/140bpm [1101b/mi] 67cal
11) 0.62m - 5:07(8:15/m) 136/141bpm [1122b/mi] 67cal
12) 0.62m - 5:23(8:40/m) 124/137bpm [1075b/mi] 60cal
13) 0.62m - 5:13(8:23/m) 124/133bpm [1040b/mi] 65cal
14) 0.07m - 35(8:35/m) 129/131bpm [1108b/mi] 7cal

Steady 13½ miles figure of eight chatty run from Peter's Village with Steve and Josh. Loop of the village followed by Wouldham, Medway bridge, Strood, Rochester bridge, Borstal, Medway bridge again, Cuxton, Halling and Peter's bridge.
Saw Vera and Cameron P in the first 2km.
Very enjoyable...

Split Summary
===
1) 0.62m - 5:13(8:24/m) 109/117bpm [916b/mi] 59cal
2) 0.62m - 4:56(7:56/m) 118/123bpm [937b/mi] 61cal
3) 0.62m - 4:53(7:52/m) 121/125bpm [952b/mi] 62cal
4) 0.62m - 5:01(8:05/m) 121/126bpm [978b/mi] 63cal
5) 0.62m - 5:00(8:03/m) 125/131bpm [1005b/mi] 62cal
6) 0.62m - 4:50(7:46/m) 126/132bpm [979b/mi] 61cal
7) 0.62m - 5:20(8:35/m) 129/139bpm [1108b/mi] 66cal
8) 0.62m - 4:55(7:55/m) 126/135bpm [997b/mi] 61cal
9) 0.62m - 4:51(7:48/m) 123/137bpm [959b/mi] 61cal
10) 0.62m - 4:48(7:44/m) 127/138bpm [982b/mi] 59cal
11) 0.62m - 5:00(8:03/m) 130/141bpm [1047b/mi] 69cal
12) 0.62m - 5:04(8:09/m) 136/142bpm [1108b/mi] 68cal
13) 0.62m - 4:58(7:59/m) 140/144bpm [1119b/mi] 69cal
14) 0.62m - 4:53(7:52/m) 132/140bpm [1039b/mi] 60cal
15) 0.62m - 4:54(7:53/m) 131/137bpm [1033b/mi] 65cal
16) 0.62m - 5:08(8:16/m) 134/138bpm [1108b/mi] 65cal
17) 0.62m - 4:53(7:52/m) 123/133bpm [967b/mi] 62cal
18) 0.62m - 5:11(8:21/m) 135/141bpm [1126b/mi] 68cal
19) 0.62m - 4:47(7:42/m) 131/136bpm [1008b/mi] 62cal
20) 0.62m - 5:16(8:28/m) 132/137bpm [1118b/mi] 69cal
21) 0.62m - 4:58(8:00/m) 134/139bpm [1072b/mi] 61cal
22) 0.62m - 4:56(7:57/m) 131/136bpm [1041b/mi] 65cal
23) 0.01m - 2(5:39/m) 132/132bpm [746b/mi]

Easy 12k, not too cold tonight.
Keeping it in zones 1 and 2 ahead of the weekend's race...

Split Summary
===
1) 0.62m - 5:23(8:40/m) 113/123bpm [980b/mi] 61cal
2) 0.62m - 5:00(8:03/m) 116/122bpm [934b/mi] 62cal
3) 0.62m - 4:55(7:54/m) 120/129bpm [948b/mi] 59cal
4) 0.62m - 4:55(7:55/m) 116/124bpm [918b/mi] 58cal
5) 0.62m - 5:21(8:36/m) 128/134bpm [1102b/mi] 70cal
6) 0.62m - 4:54(7:53/m) 120/128bpm [945b/mi] 57cal
7) 0.62m - 4:54(7:52/m) 126/130bpm [992b/mi] 61cal
8) 0.62m - 5:12(8:22/m) 127/132bpm [1062b/mi] 64cal
9) 0.62m - 5:50(9:24/m) 131/136bpm [1231b/mi] 73cal
10) 0.62m - 5:24(8:41/m) 128/133bpm [1111b/mi] 68cal
11) 0.62m - 5:16(8:28/m) 125/132bpm [1059b/mi] 66cal
12) 0.62m - 5:20(8:35/m) 126/130bpm [1081b/mi] 64cal
13) 0.14m - 1:21(9:22/m) 124/129bpm [1162b/mi] 17cal

Club Session
Short warm up, 6 x almost 1km (980m) with 60 seconds recoveries and the usual extended warm down with the group to the top of Rock Avenue and back down with Jacques and Jamie.
Reps were 4:08 (still warming up) and then 5 of 3:48, very foggy!

Split Summary
===
1) 0.51m - 4:28(8:47/m) 116/123bpm [1019b/mi] 53cal
2) 0.6m - 4:08(6:53/m) 126/138bpm [867b/mi] 53cal
3) 0.04m - 1:00(23:02/m) 110/138bpm [2533b/mi] 8cal
4) 0.61m - 3:48(6:13/m) 145/169bpm [903b/mi] 55cal
5) 0.03m - 1:02(30:07/m) 119/158bpm [3583b/mi] 9cal
6) 0.61m - 3:46(6:10/m) 144/152bpm [887b/mi] 54cal
7) 0.04m - 1:03(26:51/m) 123/149bpm [3302b/mi] 9cal
8) 0.61m - 3:48(6:12/m) 144/153bpm [894b/mi] 57cal
9) 0.05m - 1:01(22:27/m) 127/150bpm [2851b/mi] 10cal
10) 0.6m - 3:48(6:18/m) 144/153bpm [907b/mi] 55cal
11) 0.05m - 1:01(21:25/m) 130/152bpm [2784b/mi] 10cal
12) 0.61m - 3:47(6:14/m) 145/153bpm [904b/mi] 57cal
13) 0.62m - 6:24(10:18/m) 122/152bpm [1257b/mi] 68cal
14) 0.62m - 5:16(8:29/m) 129/134bpm [1093b/mi] 66cal
15) 0.62m - 5:10(8:18/m) 122/133bpm [1013b/mi] 63cal
16) 0.62m - 5:12(8:23/m) 123/128bpm [1031b/mi] 63cal
17) 0.3m - 2:28(8:16/m) 123/127bpm [1016b/mi] 31cal

Easy paced recovery miles before work; cold, crisp and frosty this morning, beautiful...

Split Summary
===
1) 0.62m - 5:30(8:51/m) 118/125bpm [1045b/mi] 65cal
2) 0.62m - 5:25(8:43/m) 122/130bpm [1064b/mi] 67cal
3) 0.62m - 5:31(8:52/m) 121/131bpm [1073b/mi] 66cal
4) 0.62m - 5:21(8:37/m) 118/128bpm [1017b/mi] 62cal
5) 0.62m - 5:12(8:22/m) 118/125bpm [987b/mi] 61cal
6) 0.62m - 5:15(8:27/m) 123/128bpm [1039b/mi] 61cal
7) 0.2m - 1:46(8:54/m) 120/122bpm [1068b/mi] 19cal
8) 0.17m - 1:32(8:55/m) 119/121bpm [1060b/mi] 16cal

Very slow 4 miles, feeling really rough but it's not that C-19, rather it's a chesty cough and I want it gone before the weekend! 😡

Split Summary
===
1) 0.62m - 5:47(9:18/m) 110/117bpm [1024b/mi] 64cal
2) 0.62m - 5:49(9:22/m) 114/121bpm [1068b/mi] 65cal
3) 0.62m - 5:56(9:33/m) 116/121bpm [1108b/mi] 68cal
4) 0.62m - 6:14(10:02/m) 124/130bpm [1245b/mi] 74cal
5) 0.62m - 6:06(9:49/m) 123/128bpm [1207b/mi] 70cal
6) 0.62m - 5:51(9:25/m) 116/123bpm [1093b/mi] 63cal
7) 0.29m - 2:56(10:10/m) 117/123bpm [1190b/mi] 30cal

Wasn't feeling up to tonight's group session (still negative!!) so skipped it for an easy paced repeat of last night's run, ran slightly faster (1 minute per mile) and consequently my mean and max heart rates were 10 beats/min higher.
Want this gone, it's been hanging around for a week now!

Split Summary
===
1) 0.62m - 5:37(9:03/m) 114/124bpm [1031b/mi] 65cal
2) 0.62m - 5:16(8:29/m) 121/127bpm [1027b/mi] 63cal
3) 0.62m - 5:16(8:28/m) 123/133bpm [1041b/mi] 67cal
4) 0.62m - 5:32(8:54/m) 136/140bpm [1210b/mi] 75cal
5) 0.62m - 5:28(8:48/m) 134/138bpm [1178b/mi] 72cal
6) 0.62m - 5:02(8:06/m) 129/133bpm [1046b/mi] 65cal
7) 0.3m - 2:32(8:34/m) 133/135bpm [1138b/mi] 32cal

Slightly faster paced again this evening as my chest felt clearer as the day wore on.
Progress but still some way to go before I make a decision about Sunday, let's see what tomorrow brings?

Split Summary
===
1) 0.62m - 5:29(8:50/m) 115/128bpm [1015b/mi] 64cal
2) 0.62m - 5:04(8:09/m) 125/132bpm [1019b/mi] 64cal
3) 0.62m - 4:42(7:34/m) 127/132bpm [960b/mi] 61cal
4) 0.62m - 4:46(7:40/m) 131/136bpm [1004b/mi] 63cal
5) 0.62m - 5:16(8:28/m) 141/146bpm [1193b/mi] 74cal
6) 0.62m - 4:44(7:38/m) 139/144bpm [1060b/mi] 68cal
7) 0.28m - 2:09(7:48/m) 147/151bpm [1145b/mi] 32cal

Very easy paced 1 mile out and 1 mile back, doing the bare minimum now to keep the streak going whilst fighting off whatever it is that's ailing me...

Split Summary
===
1) 0.62m - 6:04(9:45/m) 113/122bpm [1102b/mi] 65cal
2) 0.62m - 5:51(9:25/m) 121/125bpm [1139b/mi] 69cal
3) 0.62m - 5:26(8:45/m) 121/124bpm [1058b/mi] 62cal
4) 0.38m - 3:26(9:07/m) 124/127bpm [1131b/mi] 41cal

Not The Canterbury 10
Not the run that I wanted to do today but tonight's run tells me that I definitely am not in race shape just yet.
Running more quickly felt good though, so onwards and upwards!

Split Summary
===
1) 0.62m - 5:21(8:37/m) 115/125bpm [991b/mi] 63cal
2) 0.62m - 4:52(7:49/m) 125/131bpm [978b/mi] 62cal
3) 0.62m - 4:28(7:11/m) 127/132bpm [912b/mi] 59cal
4) 0.62m - 4:34(7:21/m) 130/137bpm [955b/mi] 61cal
5) 0.62m - 4:51(7:48/m) 142/148bpm [1108b/mi] 70cal
6) 0.62m - 4:27(7:09/m) 139/145bpm [995b/mi] 64cal
7) 0.38m - 2:53(7:36/m) 143/149bpm [1087b/mi] 42cal

Day 666!
Faster out (mostly downhill), slower back (mostly uphill).
Struggled with the final climb from Strood.

Split Summary
===
1) 0.62m - 5:26(8:45/m) 112/120bpm [980b/mi] 61cal
2) 0.62m - 4:59(8:01/m) 122/126bpm [979b/mi] 64cal
3) 0.62m - 4:46(7:41/m) 120/126bpm [922b/mi] 59cal
4) 0.62m - 4:46(7:41/m) 122/128bpm [937b/mi] 59cal
5) 0.62m - 5:16(8:29/m) 126/131bpm [1068b/mi] 66cal
6) 0.62m - 4:54(7:53/m) 125/132bpm [985b/mi] 59cal
7) 0.62m - 5:23(8:39/m) 126/132bpm [1090b/mi] 66cal
8) 0.62m - 5:41(9:09/m) 129/131bpm [1180b/mi] 69cal
9) 0.36m - 3:03(8:29/m) 125/130bpm [1061b/mi] 37cal

Club Session
Warm up, 4 x 600m and then 8 x 300m, all off of 60 seconds recoveries, extended warm down.
Blowing a bit because of the cough but finally heading in the right direction.

Split Summary
===
1) 0.62m - 5:24(8:42/m) 122/133bpm [1062b/mi] 67cal
2) 0.62m - 4:46(7:40/m) 124/134bpm [950b/mi] 60cal
3) 0.16m - 1:21(8:23/m) 121/126bpm [1015b/mi] 16cal
4) 0.37m - 2:14(6:00/m) 136/150bpm [816b/mi] 29cal
5) 0.02m - 1:01(45:17/m) 135/151bpm [6113b/mi] 12cal
6) 0.37m - 2:14(5:58/m) 139/154bpm [830b/mi] 30cal
7) 0.04m - 1:00(23:37/m) 132/154bpm [3118b/mi] 12cal
8) 0.37m - 2:14(5:59/m) 143/157bpm [855b/mi] 31cal
9) 0.04m - 1:01(26:16/m) 139/157bpm [3650b/mi] 13cal
10) 0.37m - 2:12(5:55/m) 144/157bpm [853b/mi] 32cal
11) 0.02m - 1:01(45:21/m) 139/157bpm [6303b/mi] 13cal
12) 0.19m - 1:04(5:44/m) 136/154bpm [781b/mi] 13cal
13) 0.03m - 1:01(33:56/m) 146/155bpm [4953b/mi] 13cal
14) 0.19m - 1:03(5:37/m) 138/152bpm [774b/mi] 14cal
15) 0.04m - 1:01(27:22/m) 143/153bpm [3914b/mi] 13cal
16) 0.19m - 1:06(5:52/m) 138/153bpm [811b/mi] 14cal
17) 0.02m - 1:01(43:56/m) 144/155bpm [6326b/mi] 13cal
18) 0.19m - 1:00(5:20/m) 138/154bpm [735b/mi] 13cal
19) 0.04m - 1:01(26:11/m) 146/156bpm [3822b/mi] 14cal
20) 0.19m - 1:04(5:43/m) 140/154bpm [800b/mi] 14cal
21) 0.04m - 1:00(24:35/m) 145/156bpm [3564b/mi] 13cal
22) 0.19m - 1:00(5:24/m) 138/151bpm [744b/mi] 13cal
23) 0.05m - 1:00(21:19/m) 141/153bpm [3007b/mi] 12cal
24) 0.19m - 1:05(5:49/m) 136/153bpm [790b/mi] 14cal
25) 0.04m - 1:00(23:36/m) 145/155bpm [3422b/mi] 13cal
26) 0.19m - 1:01(5:29/m) 138/152bpm [756b/mi] 13cal
27) 0.03m - 5:47(2:48:23/m) 106/153bpm [17848b/mi] 24cal
28) 0.62m - 5:29(8:50/m) 119/134bpm [1051b/mi] 61cal
29) 0.62m - 5:14(8:26/m) 130/136bpm [1096b/mi] 68cal
30) 0.62m - 5:18(8:32/m) 125/135bpm [1066b/mi] 68cal
31) 0.62m - 4:56(7:56/m) 121/124bpm [960b/mi] 61cal
32) 0.62m - 4:58(8:00/m) 128/133bpm [1024b/mi] 68cal
33) 0.12m - 1:04(8:51/m) 122/123bpm [1079b/mi] 14cal

Easy 4 miles around the Three Crutches, Gordon Road, Broomhill footpath and Brompton Farm Road.

Split Summary
===
1) 0.62m - 5:31(8:53/m) 114/124bpm [1012b/mi] 63cal
2) 0.62m - 5:19(8:33/m) 121/128bpm [1035b/mi] 66cal
3) 0.62m - 4:52(7:50/m) 121/125bpm [949b/mi] 61cal
4) 0.62m - 4:56(7:56/m) 120/125bpm [953b/mi] 59cal
5) 0.62m - 5:36(9:01/m) 129/139bpm [1163b/mi] 70cal
6) 0.62m - 5:11(8:20/m) 125/132bpm [1041b/mi] 63cal
7) 0.35m - 3:12(9:05/m) 127/135bpm [1153b/mi] 40cal