Alun

Evening Sharpener

15 minutes warm up (129bpm), 5 x 15 seconds (162bpm) off of 2 minutes recoveries (118bpm), 5 minutes warm down but extended to 18½ minutes.
Felt pretty good during the sprints...

1) 0.62mi - 4:42(7:34/mi) 125/135bpm [947b/mi] 63cal 410/547W
2) 0.62mi - 4:28(7:11/mi) 135/143bpm [970b/mi] 66cal 412/540W
3) 0.62mi - 4:39(7:29/mi) 136/140bpm [1018b/mi] 68cal 390/450W
4) 0.15mi - 1:11(8:05/mi) 135/140bpm [1090b/mi] 17cal 381/425W
5) 0.05mi - 15(4:51/mi) 138/143bpm [670b/mi] 3cal 552/744W
6) 0.22mi - 2:00(9:02/mi) 135/148bpm [1220b/mi] 27cal 366/744W
7) 0.06mi - 15(4:28/mi) 134/140bpm [598b/mi] 4cal 485/604W
8) 0.22mi - 2:00(9:08/mi) 137/153bpm [1252b/mi] 27cal 337/593W
9) 0.05mi - 15(4:47/mi) 134/144bpm [642b/mi] 4cal 532/741W
10) 0.21mi - 2:00(9:21/mi) 138/153bpm [1290b/mi] 28cal 363/766W
11) 0.05mi - 15(4:52/mi) 135/146bpm [656b/mi] 4cal 576/775W
12) 0.22mi - 2:00(9:04/mi) 137/155bpm [1242b/mi] 27cal 364/757W
13) 0.05mi - 15(4:43/mi) 133/142bpm [627b/mi] 4cal 539/691W
14) 0.53mi - 5:00(9:25/mi) 134/154bpm [1263b/mi] 63cal 349/733W
15) 0.62mi - 5:48(9:20/mi) 126/133bpm [1176b/mi] 68cal 334/429W
16) 0.62mi - 5:09(8:17/mi) 133/137bpm [1101b/mi] 70cal 377/432W
17) 0.3mi - 2:39(8:58/mi) 133/139bpm [1192b/mi] 35cal 375/448W

Delayed solo post race warm down, two sessions of triple jump to help officiate (raking & board movement for the first competition and spiking & board movement for the second competition) first.
Extended to complete 7.5 miles for the day.

1) 0.62mi - 5:21(8:37/mi) 126/133bpm [1086b/mi] 69cal 359/481W
2) 0.62mi - 5:07(8:14/mi) 134/138bpm [1103b/mi] 71cal 362/412W
3) 0.62mi - 5:05(8:10/mi) 139/142bpm [1136b/mi] 73cal 372/440W
4) 0.62mi - 5:04(8:10/mi) 139/142bpm [1134b/mi] 72cal 362/418W
5) 0.62mi - 5:06(8:13/mi) 141/149bpm [1158b/mi] 73cal 365/417W
6) 0.32mi - 2:43(8:31/mi) 141/143bpm [1202b/mi] 38cal 377/428W

SAL, Division 1, Match #4, 3000m
Tried to run at a consistent pace throughout, laps varied between 86 and 89 seconds apart from the first 200m (40 seconds), picked up the pace for the last lap and finished with 10:52.38.
Not as quick as my previous 3000n in May but that started after 9pm and was considerably cooler.
Just the County vets' champs to go in 4 weeks and then it will be full steam ahead for the cross country season!

1) 0.12mi - 41(5:27/mi) 116/141bpm [632b/mi] 7cal 490/637W
2) 0.25mi - 1:26(5:48/mi) 150/157bpm [870b/mi] 23cal 504/528W
3) 0.25mi - 1:28(5:53/mi) 156/159bpm [918b/mi] 24cal 486/502W
4) 0.25mi - 1:26(5:48/mi) 160/163bpm [927b/mi] 24cal 493/511W
5) 0.25mi - 1:28(5:54/mi) 163/164bpm [961b/mi] 25cal 492/509W
6) 0.25mi - 1:29(5:58/mi) 163/165bpm [972b/mi] 26cal 487/515W
7) 0.25mi - 1:28(5:56/mi) 164/167bpm [972b/mi] 26cal 493/532W
8) 0.25mi - 1:26(5:45/mi) 166/169bpm [953b/mi] 26cal 494/522W

Pre race warm up around Norman Park with Neill and David.
Rather warm..

1) 0.62mi - 5:02(8:06/mi) 120/130bpm [973b/mi] 64cal 377/425W
2) 0.62mi - 4:45(7:39/mi) 132/137bpm [1009b/mi] 68cal 392/450W
3) 0.62mi - 4:49(7:45/mi) 135/140bpm [1045b/mi] 69cal 380/458W
4) 0.42mi - 3:18(7:53/mi) 138/143bpm [1089b/mi] 48cal 394/494W

Sunday Morning Long Run
Solo run via Watling Street, the Rochester & Cobham golf course, the Cobham war memorial, Shorne Wood country park, the parkrun course plus an extra lap, then Park Pale and Watling Street and back to home. 98% in zones 1 and 2, rather warm but nice to have some cloud cover from time to time.
50 miles for the week for the first time since a certain race in April!

1) 0.62mi - 5:11(8:21/mi) 117/129bpm [976b/mi] 64cal 395/482W
2) 0.62mi - 5:06(8:13/mi) 130/133bpm [1068b/mi] 70cal 404/450W
3) 0.62mi - 4:47(7:42/mi) 126/135bpm [970b/mi] 63cal 405/470W
4) 0.62mi - 5:20(8:35/mi) 132/143bpm [1132b/mi] 72cal 384/475W
5) 0.62mi - 5:23(8:40/mi) 134/141bpm [1161b/mi] 73cal 381/485W
6) 0.62mi - 4:54(7:54/mi) 131/136bpm [1034b/mi] 65cal 376/472W
7) 0.62mi - 5:17(8:31/mi) 134/140bpm [1141b/mi] 71cal 373/523W
8) 0.62mi - 4:56(7:57/mi) 131/137bpm [1042b/mi] 65cal 370/528W
9) 0.62mi - 5:14(8:25/mi) 136/140bpm [1145b/mi] 71cal 377/479W
10) 0.62mi - 4:56(7:56/mi) 135/140bpm [1070b/mi] 66cal 369/420W
11) 0.62mi - 5:05(8:11/mi) 137/140bpm [1121b/mi] 70cal 380/481W
12) 0.62mi - 5:06(8:12/mi) 137/143bpm [1124b/mi] 69cal 383/468W
13) 0.62mi - 5:01(8:05/mi) 138/141bpm [1115b/mi] 68cal 367/407W
14) 0.62mi - 5:12(8:23/mi) 137/140bpm [1148b/mi] 69cal 376/451W
15) 0.62mi - 4:56(7:57/mi) 135/140bpm [1072b/mi] 62cal 346/427W
16) 0.62mi - 4:54(7:53/mi) 132/140bpm [1041b/mi] 62cal 356/466W
17) 0.62mi - 5:30(8:50/mi) 136/140bpm [1202b/mi] 72cal 374/432W
18) 0.62mi - 4:48(7:43/mi) 134/141bpm [1035b/mi] 62cal 349/385W
19) 0.54mi - 4:20(7:58/mi) 139/143bpm [1108b/mi] 59cal 375/440W

Easy paced laps of the Bligh Way playing fields after yesterday's long run, legs felt surprisingly good.

1) 0.62mi - 5:18(8:32/mi) 114/122bpm [974b/mi] 64cal 372/441W
2) 0.62mi - 5:33(8:57/mi) 122/133bpm [1091b/mi] 70cal 381/440W
3) 0.62mi - 5:16(8:28/mi) 121/124bpm [1024b/mi] 65cal 358/431W
4) 0.62mi - 5:19(8:34/mi) 122/128bpm [1045b/mi] 65cal 350/398W
5) 0.62mi - 5:18(8:31/mi) 122/126bpm [1039b/mi] 65cal 360/454W
6) 0.62mi - 5:13(8:24/mi) 122/128bpm [1026b/mi] 64cal 352/403W
7) 0.62mi - 5:09(8:18/mi) 122/126bpm [1012b/mi] 61cal 347/425W
8) 0.15mi - 1:27(9:20/mi) 120/127bpm [1121b/mi] 17cal 362/436W

1) 0.62mi - 5:16(8:28/mi) 120/133bpm [1016b/mi] 68cal 416/496W
2) 0.62mi - 4:55(7:55/mi) 124/134bpm [982b/mi] 63cal 388/444W
3) 0.62mi - 4:57(7:57/mi) 129/134bpm [1027b/mi] 68cal 386/530W
4) 0.46mi - 3:41(7:55/mi) 124/134bpm [981b/mi] 47cal 411/600W
5) 0.43mi - 2:40(6:11/mi) 137/152bpm [848b/mi] 39cal 516/603W
6) 0.08mi - 44(9:08/mi) 145/153bpm [1324b/mi] 11cal 342/541W
7) 0.3mi - 1:45(5:54/mi) 145/154bpm [855b/mi] 28cal 499/616W
8) 0.06mi - 40(10:59/mi) 149/155bpm [1638b/mi] 10cal 374/635W
9) 0.15mi - 48(5:28/mi) 147/154bpm [803b/mi] 13cal 449/504W
10) 0.06mi - 29(8:47/mi) 152/155bpm [1335b/mi] 8cal 334/476W
11) 0.18mi - 1:01(5:47/mi) 150/157bpm [867b/mi] 17cal 556/688W
12) 0.06mi - 40(10:34/mi) 153/159bpm [1617b/mi] 11cal 348/694W
13) 0.44mi - 2:35(5:56/mi) 155/163bpm [919b/mi] 43cal 506/651W
14) 0.09mi - 48(9:17/mi) 157/164bpm [1459b/mi] 13cal 279/522W
15) 0.3mi - 1:43(5:45/mi) 154/162bpm [885b/mi] 28cal 525/677W
16) 0.06mi - 40(10:50/mi) 157/163bpm [1702b/mi] 11cal 329/639W
17) 0.15mi - 48(5:21/mi) 153/158bpm [817b/mi] 13cal 451/547W
18) 0.05mi - 29(9:04/mi) 157/159bpm [1423b/mi] 8cal 316/465W
19) 0.18mi - 1:00(5:39/mi) 156/162bpm [882b/mi] 17cal 572/724W
20) 0.06mi - 42(10:50/mi) 159/163bpm [1721b/mi] 11cal 349/709W
21) 0.44mi - 2:38(5:59/mi) 160/165bpm [959b/mi] 45cal 507/726W
22) 0.08mi - 46(8:59/mi) 158/165bpm [1418b/mi] 12cal 305/474W
23) 0.3mi - 1:45(5:54/mi) 157/165bpm [927b/mi] 29cal 491/756W
24) 0.06mi - 41(10:39/mi) 160/166bpm [1705b/mi] 11cal 358/751W
25) 0.15mi - 49(5:26/mi) 155/161bpm [842b/mi] 13cal 439/509W
26) 0.05mi - 30(9:34/mi) 159/163bpm [1521b/mi] 8cal 315/440W
27) 0.18mi - 1:01(5:42/mi) 158/163bpm [901b/mi] 17cal 588/752W
28) 0.62mi - 5:50(9:23/mi) 129/165bpm [1211b/mi] 74cal 386/847W
29) 0.62mi - 5:29(8:49/mi) 127/135bpm [1120b/mi] 65cal 323/393W
30) 0.62mi - 5:35(8:59/mi) 120/127bpm [1077b/mi] 71cal 346/463W
31) 0.54mi - 4:45(8:51/mi) 127/130bpm [1124b/mi] 61cal 375/529W

4 and a bit easy paced miles, run to Wainscott and back, stiff breeze on the way home.

1) 0.62mi - 4:59(8:01/mi) 111/120bpm [891b/mi] 60cal 360/485W
2) 0.62mi - 4:58(8:00/mi) 120/128bpm [960b/mi] 65cal 382/517W
3) 0.62mi - 4:55(7:55/mi) 120/125bpm [949b/mi] 62cal 359/435W
4) 0.62mi - 4:49(7:45/mi) 120/129bpm [931b/mi] 60cal 355/490W
5) 0.62mi - 5:17(8:30/mi) 127/131bpm [1079b/mi] 69cal 417/549W
6) 0.62mi - 5:17(8:30/mi) 129/134bpm [1096b/mi] 70cal 420/525W
7) 0.62mi - 5:17(8:30/mi) 128/132bpm [1087b/mi] 67cal 393/495W
8) 0.01mi - 3(8:32/mi) 121/121bpm [1032b/mi] 1cal 317/318W

Original plan was for a warm up followed by 2 sets of (mile tempos & then 4 x 400m reps) with a warm down but my right hamstring felt a bit tight up high, just did the warm up before heading home.

1) 0.62mi - 4:47(7:42/mi) 112/122bpm [863b/mi] 59cal 397/443W
2) 0.62mi - 4:47(7:42/mi) 119/123bpm [916b/mi] 63cal 394/437W
3) 0.62mi - 4:48(7:43/mi) 121/125bpm [933b/mi] 62cal 397/444W
4) 0.25mi - 1:56(7:41/mi) 119/122bpm [914b/mi] 24cal 385/420W

Very easy paced run to, around and back from the Bligh Way playing fields. Didn't push too hard but didn't feel any tightness or soreness in my hamstring.

1) 0.62mi - 5:10(8:19/mi) 116/126bpm [965b/mi] 64cal 404/476W
2) 0.62mi - 5:26(8:45/mi) 124/128bpm [1084b/mi] 69cal 385/505W
3) 0.62mi - 5:10(8:19/mi) 124/129bpm [1031b/mi] 66cal 366/490W
4) 0.62mi - 5:10(8:19/mi) 124/128bpm [1031b/mi] 65cal 353/436W
5) 0.62mi - 5:20(8:35/mi) 126/131bpm [1082b/mi] 68cal 372/550W
6) 0.62mi - 5:03(8:07/mi) 124/128bpm [1007b/mi] 63cal 346/413W
7) 0.62mi - 4:56(7:56/mi) 118/128bpm [936b/mi] 63cal 389/557W
8) 0.06mi - 31(8:58/mi) 117/122bpm [1048b/mi] 6cal 335/362W

parkrun Plus

Warm up run to Shorne Wood, quicker than I would have liked but was running a bit late, Shorne Wood parkrun tempo (3rd in 20:09), warm down back to home.
Drizzle on the way there and through the parkrun, much heavier on the way back with Samuel Wairimu​; winter is coming!! 🤣

1) 0.62mi - 5:09(8:18/mi) 118/129bpm [979b/mi] 65cal 386/476W
2) 0.62mi - 4:49(7:46/mi) 133/139bpm [1033b/mi] 70cal 403/470W
3) 0.62mi - 4:24(7:05/mi) 135/146bpm [957b/mi] 65cal 410/511W
4) 0.62mi - 4:36(7:23/mi) 147/155bpm [1087b/mi] 71cal 453/528W
5) 0.44mi - 3:12(7:20/mi) 146/157bpm [1070b/mi] 47cal 401/495W
6) 0.62mi - 4:03(6:31/mi) 148/159bpm [964b/mi] 65cal 461/676W
7) 0.62mi - 4:02(6:30/mi) 160/163bpm [1041b/mi] 69cal 447/515W
8) 0.62mi - 4:02(6:30/mi) 162/165bpm [1052b/mi] 70cal 462/533W
9) 0.62mi - 3:55(6:18/mi) 162/166bpm [1021b/mi] 68cal 456/540W
10) 0.62mi - 3:58(6:23/mi) 165/170bpm [1053b/mi] 71cal 462/541W
11) 0.03mi - 10(6:00/mi) 170/171bpm [1021b/mi] 3cal 565/605W
12) 0.62mi - 7:24(11:55/mi) 131/171bpm [1561b/mi] 84cal 254/620W
13) 0.62mi - 4:45(7:39/mi) 126/135bpm [963b/mi] 62cal 361/419W
14) 0.62mi - 5:03(8:07/mi) 130/137bpm [1055b/mi] 69cal 386/460W
15) 0.62mi - 5:16(8:28/mi) 136/140bpm [1151b/mi] 69cal 374/446W
16) 0.62mi - 4:52(7:50/mi) 129/133bpm [1010b/mi] 67cal 377/491W
17) 0.34mi - 2:52(8:30/mi) 130/133bpm [1105b/mi] 38cal 357/547W

Sunday Afternoon Long Run
10½ miles, Watling Street, Park Pale, Crutches Lane, Higham, Hermitage Road, Dillywood Lane, Haven Street, Wainscott, Hollywood Lane, Iden Road, footpath to King Arthur's Drive, footpath to Brompton Farm Road, Allington Drive and home.
44 miles for the week, only failed to reach 50 because of cutting short Thursday's session because of a sore hamstring...

1) 0.62mi - 5:15(8:27/mi) 117/128bpm [989b/mi] 66cal 399/461W
2) 0.62mi - 5:14(8:25/mi) 126/130bpm [1060b/mi] 70cal 408/482W
3) 0.62mi - 4:51(7:49/mi) 124/133bpm [968b/mi] 64cal 408/534W
4) 0.62mi - 4:47(7:41/mi) 134/143bpm [1030b/mi] 68cal 393/475W
5) 0.62mi - 4:35(7:23/mi) 132/142bpm [974b/mi] 64cal 353/392W
6) 0.62mi - 5:27(8:46/mi) 136/142bpm [1193b/mi] 77cal 390/475W
7) 0.62mi - 4:57(7:58/mi) 133/139bpm [1059b/mi] 68cal 375/487W
8) 0.62mi - 4:42(7:33/mi) 133/138bpm [1005b/mi] 64cal 373/528W
9) 0.62mi - 4:39(7:29/mi) 133/137bpm [995b/mi] 63cal 368/540W
10) 0.62mi - 5:00(8:03/mi) 137/144bpm [1103b/mi] 71cal 397/480W
11) 0.62mi - 4:50(7:47/mi) 136/143bpm [1058b/mi] 66cal 378/569W
12) 0.62mi - 4:48(7:44/mi) 135/142bpm [1043b/mi] 65cal 387/485W
13) 0.62mi - 5:16(8:28/mi) 137/140bpm [1160b/mi] 72cal 416/589W
14) 0.62mi - 5:28(8:48/mi) 137/142bpm [1206b/mi] 73cal 412/583W
15) 0.62mi - 5:33(8:56/mi) 138/143bpm [1232b/mi] 74cal 404/480W
16) 0.62mi - 5:03(8:08/mi) 134/138bpm [1089b/mi] 65cal 410/571W
17) 0.62mi - 5:25(8:44/mi) 135/141bpm [1179b/mi] 70cal 400/623W
18) 0.12mi - 1:00(8:32/mi) 132/134bpm [1126b/mi] 13cal 388/501W

Very easy paced run to, around and home from the Bligh Way playing fields

Didn't feel too bad but my lower back and Glute Medius began to lock up shortly afterwards. Heat, ice and Ibuprofen to the rescue, looks like it's going to be a quiet few days running wise to allow it to free up... 🤞

1) 0.62mi - 5:23(8:40/mi) 112/124bpm [971b/mi] 64cal 383/444W
2) 0.62mi - 5:27(8:46/mi) 124/128bpm [1088b/mi] 69cal 374/445W
3) 0.62mi - 5:13(8:24/mi) 123/128bpm [1032b/mi] 66cal 368/443W
4) 0.62mi - 5:14(8:25/mi) 123/129bpm [1036b/mi] 65cal 351/419W
5) 0.62mi - 5:22(8:38/mi) 125/129bpm [1080b/mi] 66cal 363/532W
6) 0.62mi - 5:03(8:07/mi) 125/130bpm [1015b/mi] 61cal 336/438W
7) 0.62mi - 5:11(8:21/mi) 125/128bpm [1043b/mi] 64cal 365/485W
8) 0.06mi - 33(9:22/mi) 122/124bpm [1143b/mi] 6cal 326/367W

Evening Trail Running

48 minutes in zones 1 and 2 (heart rate between 117 and 142 bpm, 94% in range).
Out and back to Ranscombe Farm with a small loop at the far end, wasn't sure what to expect after yesterday's lower back/glute soreness but started to feel more lively once I hit the trails.
Enjoyable run, there was a noticeable chill on some parts of the course.

1) 0.62mi - 5:11(8:21/mi) 117/126bpm [976b/mi] 65cal 378/526W
2) 0.62mi - 5:25(8:43/mi) 126/133bpm [1098b/mi] 71cal 386/507W
3) 0.62mi - 5:36(9:01/mi) 121/127bpm [1091b/mi] 70cal 371/456W
4) 0.62mi - 5:33(8:56/mi) 122/126bpm [1089b/mi] 69cal 352/499W
5) 0.62mi - 6:01(9:42/mi) 123/132bpm [1192b/mi] 72cal 348/473W
6) 0.62mi - 4:52(7:49/mi) 127/133bpm [993b/mi] 64cal 370/483W
7) 0.62mi - 4:59(8:02/mi) 131/138bpm [1052b/mi] 68cal 366/503W
8) 0.62mi - 4:50(7:47/mi) 133/137bpm [1034b/mi] 68cal 387/472W
9) 0.62mi - 4:33(7:19/mi) 134/139bpm [981b/mi] 65cal 397/462W
10) 0.14mi - 1:00(7:11/mi) 138/140bpm [992b/mi] 15cal 439/545W
11) 0.07mi - 43(9:40/mi) 133/140bpm [1286b/mi] 10cal 355/416W

5 miles around the Crutches Roundabout, Bligh Way, Darnley Road, Strood town centre and Watling Street, aimed for zone 1 but struggled after a long day in London plus the humidity...

1) 0.62mi - 5:18(8:32/mi) 116/125bpm [990b/mi] 66cal 385/508W
2) 0.62mi - 5:14(8:25/mi) 122/126bpm [1027b/mi] 68cal 379/452W
3) 0.62mi - 4:45(7:38/mi) 123/135bpm [940b/mi] 61cal 366/523W
4) 0.62mi - 4:36(7:24/mi) 125/130bpm [925b/mi] 60cal 362/388W
5) 0.62mi - 5:00(8:02/mi) 129/135bpm [1037b/mi] 67cal 367/472W
6) 0.62mi - 5:06(8:12/mi) 131/136bpm [1075b/mi] 70cal 396/461W
7) 0.62mi - 6:00(9:40/mi) 135/141bpm [1305b/mi] 82cal 391/470W
8) 0.62mi - 5:37(9:02/mi) 129/134bpm [1165b/mi] 71cal 366/483W
9) 0.07mi - 39(8:50/mi) 121/123bpm [1069b/mi] 8cal 360/385W

Was meant to be a warm up before a track session but legs weren't feeling up to it, I was also running late from work so settled for some easy paced laps around the Great Lines instead.
Felt pretty comfortable, even if my knee didn't...

1) 0.62mi - 5:15(8:26/mi) 120/130bpm [1013b/mi] 68cal 410/527W
2) 0.62mi - 4:57(7:59/mi) 127/131bpm [1013b/mi] 68cal 395/439W
3) 0.62mi - 4:41(7:33/mi) 122/126bpm [921b/mi] 61cal 361/439W
4) 0.62mi - 5:07(8:14/mi) 132/136bpm [1086b/mi] 72cal 396/476W
5) 0.62mi - 4:55(7:55/mi) 129/134bpm [1021b/mi] 67cal 355/441W
6) 0.62mi - 4:43(7:36/mi) 127/130bpm [965b/mi] 61cal 365/553W
7) 0.62mi - 5:21(8:36/mi) 132/136bpm [1135b/mi] 73cal 391/537W
8) 0.62mi - 4:55(7:55/mi) 130/136bpm [1030b/mi] 65cal 364/441W
9) 0.62mi - 4:46(7:40/mi) 125/129bpm [959b/mi] 59cal 360/399W
10) 0.13mi - 1:01(8:04/mi) 131/137bpm [1056b/mi] 14cal 404/455W

35 minutes recovery run after many hours spent driving into North London and back, never more than 5 minutes from home...

1) 0.62mi - 5:23(8:39/mi) 116/124bpm [1004b/mi] 68cal 389/500W
2) 0.62mi - 5:17(8:30/mi) 121/131bpm [1029b/mi] 68cal 380/501W
3) 0.62mi - 5:10(8:20/mi) 122/127bpm [1016b/mi] 68cal 394/555W
4) 0.62mi - 5:17(8:30/mi) 120/129bpm [1021b/mi] 66cal 369/606W
5) 0.62mi - 5:28(8:47/mi) 121/127bpm [1063b/mi] 69cal 365/576W
6) 0.62mi - 5:21(8:37/mi) 122/125bpm [1051b/mi] 67cal 379/452W
7) 0.25mi - 2:04(8:20/mi) 126/130bpm [1050b/mi] 27cal 391/466W
8) 0.14mi - 1:10(8:25/mi) 121/126bpm [1018b/mi] 14cal 355/418W

parkrun Plus
Warm up, Great Lines parkrun tempo (5th in 20:10), warm down (mostly with Reece).
A stiff breeze blowing from the northeast meant that it was quicker up to the Naval Memorial on each lap but harder than usual around the top and back down towards the finish area.
At least it wasn't raining!!

1) 0.62mi - 5:20(8:35/mi) 114/123bpm [979b/mi] 65cal 397/454W
2) 0.07mi - 39(8:57/mi) 115/119bpm [1029b/mi] 8cal 374/424W
3) 0.62mi - 4:15(6:50/mi) 133/150bpm [910b/mi] 61cal 464/593W
4) 0.62mi - 4:07(6:37/mi) 149/154bpm [986b/mi] 68cal 479/689W
5) 0.62mi - 3:59(6:25/mi) 150/157bpm [962b/mi] 65cal 463/537W
6) 0.62mi - 4:01(6:28/mi) 158/163bpm [1022b/mi] 69cal 457/522W
7) 0.62mi - 3:47(6:05/mi) 160/163bpm [973b/mi] 66cal 530/744W
8) 0.62mi - 6:34(10:34/mi) 119/161bpm [1256b/mi] 75cal 318/568W
9) 0.62mi - 5:43(9:12/mi) 118/123bpm [1085b/mi] 66cal 357/546W
10) 0.62mi - 5:22(8:39/mi) 117/124bpm [1011b/mi] 62cal 364/413W
11) 0.62mi - 5:25(8:44/mi) 122/127bpm [1065b/mi] 67cal 374/458W
12) 0.62mi - 5:10(8:18/mi) 123/128bpm [1021b/mi] 65cal 376/480W
13) 0.12mi - 1:00(8:24/mi) 122/124bpm [1025b/mi] 13cal 391/433W

Post race warm down / easy run, 2 laps of Wood Street, Mansion Row, Fort Amherst, across the top of the Great Lines and back down to Wood Street (second lap along the parallel lower path and down to Wood Street), finished off with a loop around the Prince Arthur Road and Mill Road triangle.
40 miles for the week...

1) 0.62mi - 5:20(8:35/mi) 117/124bpm [1003b/mi] 66cal 363/526W
2) 0.62mi - 5:25(8:43/mi) 127/132bpm [1107b/mi] 73cal 378/490W
3) 0.62mi - 5:10(8:19/mi) 128/132bpm [1064b/mi] 69cal 391/471W
4) 0.62mi - 4:52(7:49/mi) 124/127bpm [970b/mi] 63cal 385/505W
5) 0.62mi - 5:11(8:21/mi) 129/136bpm [1077b/mi] 70cal 379/474W
6) 0.62mi - 5:18(8:31/mi) 131/141bpm [1116b/mi] 71cal 388/522W
7) 0.62mi - 5:19(8:34/mi) 132/141bpm [1130b/mi] 72cal 378/422W
8) 0.62mi - 4:55(7:55/mi) 129/134bpm [1021b/mi] 65cal 381/436W
9) 0.62mi - 4:59(8:02/mi) 131/138bpm [1051b/mi] 66cal 398/489W
10) 0.28mi - 2:17(8:11/mi) 136/141bpm [1113b/mi] 31cal 356/427W

Chris Newman 1500m Handicap Race

Started 50 seconds behind the first group (Barry and Gareth) alongside Richard, ran steadily (88 seconds per lap) but struggled to go any faster.
Happy enough with that, just 4 more track races left this season.

1) 0.18mi - 1:05(6:02/mi) 120/142bpm [723b/mi] 13cal 536/614W
2) 0.25mi - 1:28(5:56/mi) 148/152bpm [878b/mi] 24cal 501/613W
3) 0.25mi - 1:28(5:52/mi) 152/155bpm [892b/mi] 24cal 499/583W
4) 0.25mi - 1:28(5:52/mi) 156/163bpm [916b/mi] 25cal 510/632W
5) 0.01mi - 1(3:18/mi) 157/157bpm [517b/mi] 613/613W

Short pre race warm up with Emily and Sean.

1) 0.62mi - 5:22(8:38/mi) 110/119bpm [950b/mi] 64cal 369/561W
2) 0.49mi - 4:04(8:19/mi) 117/124bpm [972b/mi] 52cal 382/439W

48 minutes around Leybourne Lakes at 128bpm (range of 117-140bpm), 85% in range but very comfortable throughout.
The downside was the shard of glass that cut through the bottom of my shoe and most of the way through the insole, thankfully it didn't quite reach my foot.

1) 0.62mi - 5:08(8:15/mi) 113/124bpm [933b/mi] 65cal 355/407W
2) 0.62mi - 4:49(7:45/mi) 125/131bpm [968b/mi] 66cal 402/458W
3) 0.62mi - 4:35(7:23/mi) 132/136bpm [974b/mi] 66cal 400/438W
4) 0.62mi - 4:30(7:15/mi) 136/139bpm [985b/mi] 67cal 389/440W
5) 0.62mi - 4:40(7:31/mi) 139/143bpm [1046b/mi] 69cal 408/453W
6) 0.62mi - 4:48(7:43/mi) 138/141bpm [1064b/mi] 70cal 374/415W
7) 0.62mi - 4:50(7:46/mi) 139/143bpm [1080b/mi] 70cal 394/441W
8) 0.62mi - 4:59(8:02/mi) 139/143bpm [1116b/mi] 71cal 380/438W
9) 0.62mi - 4:53(7:51/mi) 139/144bpm [1091b/mi] 70cal 372/399W
10) 0.61mi - 4:49(7:55/mi) 141/145bpm [1117b/mi] 69cal 396/462W
11) 0.02mi - 8(7:43/mi) 148/151bpm [1143b/mi] 2cal 410/418W
12) 0.45mi - 3:48(8:26/mi) 139/144bpm [1173b/mi] 53cal 375/430W

Post session warm down from the Garrison to Medway Park via King's Bastion, Chatham Hill, Rock Avenue, Medway hospital and Marlborough Road.
A good session...

1) 0.62mi - 5:46(9:17/mi) 122/145bpm [1133b/mi] 73cal 347/471W
2) 0.62mi - 5:51(9:25/mi) 127/140bpm [1197b/mi] 77cal 346/438W
3) 0.62mi - 5:11(8:21/mi) 131/140bpm [1094b/mi] 70cal 351/418W
4) 0.62mi - 4:53(7:51/mi) 129/135bpm [1012b/mi] 65cal 342/414W
5) 0.37mi - 3:03(8:10/mi) 131/134bpm [1070b/mi] 42cal 349/385W

Distance Group Grass Session

10 minutes tempo (2.59), 90 seconds jogged recovery, 4 x (240m hard, 90m jogged recovery, 300m hard and 90m jogged recovery).
240 metres were around 45-47 seconds, 300 metres were around 59-62 seconds.
Wore my Dragonfly XCs just in case the surface was greasy, plenty of grip on the turns bodes well for the winter!

1) 0.62mi - 4:02(6:30/mi) 132/146bpm [858b/mi] 56cal 452/582W
2) 0.62mi - 3:49(6:08/mi) 152/157bpm [932b/mi] 63cal 483/600W
3) 0.37mi - 2:10(5:54/mi) 160/162bpm [944b/mi] 37cal 451/572W
4) 0.14mi - 1:30(10:53/mi) 149/162bpm [1622b/mi] 23cal 354/586W
5) 0.15mi - 44(5:00/mi) 145/156bpm [725b/mi] 11cal 434/535W
6) 0.06mi - 33(9:45/mi) 156/159bpm [1520b/mi] 9cal 346/551W
7) 0.18mi - 1:01(5:32/mi) 156/164bpm [864b/mi] 17cal 537/765W
8) 0.06mi - 36(10:42/mi) 162/166bpm [1734b/mi] 10cal 396/803W
9) 0.15mi - 46(5:18/mi) 156/162bpm [826b/mi] 13cal 411/485W
10) 0.06mi - 32(9:16/mi) 161/165bpm [1491b/mi] 9cal 343/552W
11) 0.19mi - 59(5:19/mi) 159/167bpm [844b/mi] 17cal 541/812W
12) 0.06mi - 40(11:40/mi) 164/169bpm [1912b/mi] 12cal 364/802W
13) 0.15mi - 47(5:20/mi) 159/165bpm [848b/mi] 13cal 445/518W
14) 0.05mi - 32(9:50/mi) 162/166bpm [1593b/mi] 9cal 332/538W
15) 0.19mi - 1:01(5:28/mi) 159/166bpm [870b/mi] 17cal 542/706W
16) 0.06mi - 39(11:32/mi) 164/168bpm [1891b/mi] 11cal 362/687W
17) 0.15mi - 46(5:07/mi) 160/166bpm [820b/mi] 13cal 449/548W
18) 0.06mi - 32(9:18/mi) 164/167bpm [1526b/mi] 10cal 328/508W
19) 0.19mi - 1:01(5:30/mi) 163/168bpm [895b/mi] 18cal 546/676W
20) 0.05mi - 35(11:10/mi) 164/168bpm [1831b/mi] 11cal 352/700W

Pre session warm up from Medway Park to the Garrison via the Naval Memorial and back down along the eastern edge of the park.
Legs were slow to respond at first but improved as the run progressed.

1) 0.62mi - 5:28(8:47/mi) 119/134bpm [1045b/mi] 68cal 394/446W
2) 0.62mi - 4:59(8:01/mi) 126/132bpm [1010b/mi] 68cal 374/416W
3) 0.62mi - 4:54(7:53/mi) 124/129bpm [977b/mi] 63cal 352/420W
4) 0.01mi - 2(7:17/mi) 124/124bpm [903b/mi] 402/408W

Very easy paced 4 miles around the Crutches roundabout, Watling Street, Jersey Road, Broomhill park perimeter and home via Brompton Farm Road and Rede Court Road.
Tired legs...

1) 0.62mi - 5:21(8:37/mi) 114/125bpm [982b/mi] 66cal 388/530W
2) 0.62mi - 5:10(8:18/mi) 119/125bpm [989b/mi] 65cal 364/403W
3) 0.62mi - 4:53(7:51/mi) 120/127bpm [943b/mi] 61cal 357/411W
4) 0.62mi - 5:24(8:41/mi) 120/127bpm [1042b/mi] 66cal 359/416W
5) 0.62mi - 5:46(9:16/mi) 121/127bpm [1122b/mi] 69cal 351/458W
6) 0.62mi - 5:28(8:47/mi) 123/126bpm [1081b/mi] 67cal 352/410W
7) 0.32mi - 2:53(8:59/mi) 118/124bpm [1059b/mi] 33cal 337/410W

Zones 1 and 2 run from the office, down to Lower Thames Street, along the Embankment to Westminster, across the bridge, along Southbank, across Southwark bridge and then back to the office.
Rather crowded and windy on Westminster bridge and the way back, otherwise quite enjoyable...

1) 0.62mi - 4:41(7:33/mi) 120/130bpm [905b/mi] 60cal 389/485W
2) 0.62mi - 4:59(8:01/mi) 124/130bpm [994b/mi] 68cal 381/503W
3) 0.62mi - 5:03(8:07/mi) 125/132bpm [1015b/mi] 68cal 363/455W
4) 0.62mi - 5:04(8:10/mi) 125/131bpm [1020b/mi] 67cal 364/473W
5) 0.62mi - 5:09(8:17/mi) 126/133bpm [1044b/mi] 68cal 414/600W
6) 0.62mi - 5:15(8:26/mi) 127/131bpm [1072b/mi] 67cal 399/545W
7) 0.62mi - 5:05(8:11/mi) 130/138bpm [1064b/mi] 68cal 416/645W
8) 0.62mi - 5:00(8:03/mi) 129/136bpm [1037b/mi] 66cal 439/561W
9) 0.02mi - 15(9:59/mi) 130/132bpm [1298b/mi] 4cal 552/602W

Shakeout Run
15 minutes easy (to warm up), 5 x 15 seconds fast with 2 minutes jogged recoveries, 5 minutes warm down.
Let's see how we go tomorrow afternoon...

1) 0.62mi - 4:37(7:26/mi) 126/136bpm [937b/mi] 65cal 440/602W
2) 0.62mi - 4:35(7:23/mi) 134/143bpm [989b/mi] 68cal 425/495W
3) 0.62mi - 4:12(6:45/mi) 136/143bpm [917b/mi] 63cal 395/452W
4) 0.23mi - 1:36(7:04/mi) 139/142bpm [983b/mi] 24cal 391/418W
5) 0.05mi - 15(5:00/mi) 140/143bpm [701b/mi] 4cal 463/634W
6) 0.2mi - 2:00(10:09/mi) 130/150bpm [1320b/mi] 26cal 320/637W
7) 0.05mi - 15(5:05/mi) 113/124bpm [574b/mi] 3cal 421/596W
8) 0.18mi - 2:00(11:01/mi) 123/140bpm [1355b/mi] 23cal 308/542W
9) 0.05mi - 15(4:45/mi) 119/134bpm [565b/mi] 3cal 460/676W
10) 0.19mi - 2:00(10:30/mi) 127/145bpm [1334b/mi] 25cal 323/684W
11) 0.05mi - 15(4:46/mi) 122/135bpm [582b/mi] 3cal 471/647W
12) 0.2mi - 2:00(10:13/mi) 129/150bpm [1319b/mi] 25cal 336/673W
13) 0.05mi - 15(4:35/mi) 126/139bpm [577b/mi] 3cal 486/669W
14) 0.52mi - 5:00(9:33/mi) 123/149bpm [1175b/mi] 60cal 342/651W
15) 0.01mi - 2(4:45/mi) 119/119bpm [566b/mi] 1cal 338/339W

1) 0.62mi - 5:21(8:37/mi) 120/126bpm [1033b/mi] 70cal 358/406W
2) 0.62mi - 5:19(8:33/mi) 126/131bpm [1077b/mi] 72cal 356/376W
3) 0.62mi - 5:19(8:34/mi) 128/131bpm [1096b/mi] 73cal 361/385W
4) 0.02mi - 9(8:27/mi) 127/129bpm [1072b/mi] 2cal 368/370W

1) 0.12mi - 42(5:40/mi) 122/142bpm [692b/mi] 9cal 568/657W
2) 0.25mi - 1:26(5:46/mi) 151/155bpm [871b/mi] 24cal 536/589W
3) 0.25mi - 1:27(5:51/mi) 156/158bpm [913b/mi] 25cal 505/521W
4) 0.25mi - 1:27(5:51/mi) 158/162bpm [925b/mi] 25cal 501/511W
5) 0.25mi - 1:27(5:49/mi) 160/162bpm [930b/mi] 26cal 507/519W
6) 0.25mi - 1:28(5:53/mi) 162/166bpm [952b/mi] 26cal 507/523W
7) 0.25mi - 1:27(5:52/mi) 163/168bpm [956b/mi] 27cal 500/511W
8) 0.25mi - 1:26(5:47/mi) 162/163bpm [938b/mi] 26cal 495/502W
9) 0.01mi - 0(1:03/mi) 162/162bpm [169b/mi] 485/485W

1) 0.62mi - 5:01(8:05/mi) 129/138bpm [1042b/mi] 70cal 381/447W
2) 0.5mi - 3:54(7:47/mi) 136/139bpm [1058b/mi] 58cal 394/423W

1) 0.62mi - 5:14(8:25/mi) 121/131bpm [1017b/mi] 69cal 381/436W
2) 0.62mi - 5:07(8:14/mi) 127/132bpm [1047b/mi] 70cal 359/401W
3) 0.62mi - 5:25(8:42/mi) 123/130bpm [1071b/mi] 71cal 378/445W
4) 0.62mi - 5:09(8:17/mi) 128/133bpm [1059b/mi] 71cal 376/420W
5) 0.03mi - 15(8:08/mi) 131/131bpm [1065b/mi] 4cal 380/383W

1) 0.17mi - 1:00(5:46/mi) 122/147bpm [704b/mi] 12cal 509/610W
2) 0.25mi - 1:24(5:37/mi) 153/159bpm [859b/mi] 24cal 520/543W
3) 0.25mi - 1:23(5:35/mi) 158/160bpm [883b/mi] 24cal 504/530W
4) 0.25mi - 1:19(5:18/mi) 162/166bpm [858b/mi] 24cal 512/569W

Pre race warm up, a mixture of grass and tarmac paths.

1) 0.62mi - 5:06(8:13/mi) 121/133bpm [994b/mi] 69cal 382/505W
2) 0.62mi - 4:51(7:49/mi) 131/136bpm [1023b/mi] 71cal 394/419W
3) 0.1mi - 46(7:46/mi) 135/137bpm [1048b/mi] 11cal 404/411W

Very enjoyable 12.9 miles with the birthday girl abigail royden, Jacques, Neill, Mark and Barry (on the elliptic cycle).
Darland, Star Lane, Hempstead Valley, Bredhurst, Bredhurst Hurst, Mierscourt Road and the A2 back to Ash Tree Lane, finished off with some loops around the Darland roads. Great company! ❤️🖤
Legs felt surprisingly good after yesterday's efforts and we missed the rain...

1) 0.62mi - 5:10(8:18/mi) 115/127bpm [955b/mi] 64cal 398/466W
2) 0.62mi - 4:55(7:55/mi) 112/126bpm [887b/mi] 58cal 377/449W
3) 0.62mi - 5:17(8:31/mi) 131/145bpm [1115b/mi] 75cal 450/554W
4) 0.62mi - 5:04(8:10/mi) 133/139bpm [1085b/mi] 73cal 429/492W
5) 0.62mi - 5:46(9:16/mi) 128/138bpm [1187b/mi] 74cal 341/562W
6) 0.62mi - 5:03(8:07/mi) 135/143bpm [1096b/mi] 71cal 413/488W
7) 0.62mi - 5:07(8:13/mi) 128/138bpm [1052b/mi] 65cal 363/452W
8) 0.62mi - 5:55(9:31/mi) 134/151bpm [1275b/mi] 80cal 375/505W
9) 0.62mi - 5:13(8:24/mi) 127/153bpm [1066b/mi] 64cal 350/550W
10) 0.62mi - 5:21(8:36/mi) 131/143bpm [1126b/mi] 71cal 383/478W
11) 0.62mi - 4:39(7:29/mi) 133/136bpm [996b/mi] 63cal 377/418W
12) 0.62mi - 4:39(7:29/mi) 129/135bpm [965b/mi] 59cal 361/451W
13) 0.62mi - 4:43(7:36/mi) 127/131bpm [965b/mi] 59cal 347/375W
14) 0.62mi - 4:38(7:28/mi) 127/131bpm [948b/mi] 57cal 346/375W
15) 0.62mi - 5:07(8:14/mi) 133/139bpm [1095b/mi] 70cal 383/454W
16) 0.62mi - 4:57(7:58/mi) 141/148bpm [1122b/mi] 72cal 408/495W
17) 0.62mi - 4:49(7:46/mi) 141/147bpm [1095b/mi] 70cal 397/469W
18) 0.62mi - 4:58(7:59/mi) 140/146bpm [1118b/mi] 70cal 379/501W
19) 0.62mi - 4:53(7:52/mi) 139/147bpm [1093b/mi] 69cal 398/527W
20) 0.62mi - 4:53(7:52/mi) 139/151bpm [1093b/mi] 68cal 411/511W
21) 0.47mi - 3:39(7:46/mi) 135/144bpm [1048b/mi] 50cal 413/526W

Very easy paced run to Frindsbury and back with Finn, legs quite tired and sore.

1) 0.62mi - 5:27(8:46/mi) 108/118bpm [947b/mi] 64cal 381/510W
2) 0.62mi - 5:08(8:16/mi) 115/125bpm [951b/mi] 65cal 370/474W
3) 0.62mi - 5:13(8:24/mi) 116/125bpm [974b/mi] 66cal 361/421W
4) 0.62mi - 5:01(8:05/mi) 113/121bpm [914b/mi] 58cal 343/421W
5) 0.62mi - 5:39(9:06/mi) 119/125bpm [1083b/mi] 69cal 369/465W
6) 0.62mi - 5:27(8:47/mi) 119/125bpm [1045b/mi] 66cal 365/431W
7) 0.28mi - 2:36(9:11/mi) 118/127bpm [1083b/mi] 31cal 351/443W

Post session warm down, King's Bastion, Chatham Hill, Rock Avenue, Poet's Corner, Medway hospital, Marlborough Road and back to the car.

1) 0.62mi - 5:42(9:10/mi) 122/128bpm [1118b/mi] 74cal 401/487W
2) 0.62mi - 6:00(9:39/mi) 123/134bpm [1188b/mi] 76cal 345/472W
3) 0.62mi - 5:22(8:39/mi) 124/133bpm [1072b/mi] 69cal 359/451W
4) 0.62mi - 5:06(8:12/mi) 122/128bpm [1000b/mi] 64cal 350/413W
5) 0.29mi - 2:28(8:34/mi) 122/127bpm [1045b/mi] 32cal 382/426W

Distance Group Grass Session

10 minutes tempo, 2 minutes jogged recovery, 7½ minutes tempo, 90 seconds jogged recovery, 5 minutes tempo.
2.6km, 2km and 1.4km, a good session...

1) 0.62mi - 3:56(6:20/mi) 135/147bpm [856b/mi] 59cal 478/657W
2) 0.62mi - 3:49(6:09/mi) 151/159bpm [929b/mi] 64cal 502/692W
3) 0.37mi - 2:14(6:00/mi) 158/159bpm [949b/mi] 39cal 474/683W
4) 0.13mi - 1:43(13:09/mi) 137/158bpm [1802b/mi] 22cal 314/585W
5) 0.62mi - 3:40(5:54/mi) 150/160bpm [885b/mi] 60cal 485/691W
6) 0.62mi - 3:44(6:01/mi) 159/164bpm [956b/mi] 66cal 494/650W
7) 0.03mi - 12(7:06/mi) 160/164bpm [1137b/mi] 3cal 545/561W
8) 0.07mi - 1:25(20:00/mi) 137/161bpm [2741b/mi] 18cal 216/594W
9) 0.62mi - 3:38(5:51/mi) 153/164bpm [894b/mi] 60cal 477/628W
10) 0.23mi - 1:24(6:01/mi) 161/163bpm [968b/mi] 25cal 515/625W
11) 0.13mi - 1:30(11:40/mi) 142/165bpm [1656b/mi] 21cal 316/647W

Pre session warm up, Garrison to Chatham Hill with Pete and then back down with Barry, Abigail, Sean and Richard.
Damp and windy...

1) 0.62mi - 5:24(8:42/mi) 113/127bpm [983b/mi] 67cal 418/555W
2) 0.62mi - 5:25(8:44/mi) 115/125bpm [1003b/mi] 68cal 356/453W
3) 0.62mi - 5:47(9:18/mi) 114/128bpm [1060b/mi] 71cal 365/467W
4) 0.62mi - 5:20(8:36/mi) 111/121bpm [954b/mi] 61cal 345/460W
5) 0.08mi - 39(8:30/mi) 111/114bpm [943b/mi] 8cal 371/376W

Very easy paced 4½ miles to the Crutches roundabout, Park Pale, Crutches Lane and back home.
Heart rate mostly in zone 1 except on the Crutches Lane climb and towards the end. No reaction to last night's session...🏃💪

1) 0.62mi - 5:07(8:14/mi) 114/122bpm [938b/mi] 66cal 435/497W
2) 0.62mi - 5:11(8:20/mi) 121/126bpm [1008b/mi] 67cal 420/467W
3) 0.62mi - 4:46(7:41/mi) 120/126bpm [921b/mi] 64cal 441/540W
4) 0.62mi - 5:02(8:06/mi) 120/129bpm [973b/mi] 65cal 382/459W
5) 0.62mi - 4:33(7:19/mi) 122/126bpm [892b/mi] 59cal 366/470W
6) 0.62mi - 5:39(9:05/mi) 125/132bpm [1135b/mi] 72cal 362/441W
7) 0.24mi - 1:43(7:07/mi) 121/127bpm [861b/mi] 21cal 354/398W
8) 0.5mi - 4:06(8:08/mi) 124/127bpm [1008b/mi] 53cal 363/427W

Post session warm down from Medway Park, up across the Lines, around the lower path at the top and back down to Medway Park.

1) 0.62mi - 5:42(9:10/mi) 119/129bpm [1090b/mi] 72cal 367/424W
2) 0.62mi - 5:31(8:53/mi) 123/128bpm [1092b/mi] 72cal 357/469W
3) 0.62mi - 5:23(8:39/mi) 123/134bpm [1065b/mi] 70cal 382/470W
4) 0.37mi - 3:05(8:25/mi) 119/125bpm [1002b/mi] 38cal 379/415W

8 x 400m (~96 seconds) off of 30 seconds recoveries, felt very comfortable throughout.

1) 0.25mi - 1:37(6:30/mi) 130/143bpm [845b/mi] 26cal 489/598W
2) 0.02mi - 31(27:38/mi) 127/141bpm [3510b/mi] 7cal 135/472W
3) 0.25mi - 1:35(6:20/mi) 131/143bpm [831b/mi] 23cal 487/608W
4) 0.02mi - 30(20:10/mi) 135/142bpm [2722b/mi] 7cal 176/464W
5) 0.25mi - 1:35(6:21/mi) 133/147bpm [845b/mi] 24cal 462/547W
6) 0.02mi - 30(20:26/mi) 139/147bpm [2839b/mi] 7cal 182/485W
7) 0.25mi - 1:35(6:24/mi) 135/144bpm [864b/mi] 24cal 454/537W
8) 0.02mi - 31(20:40/mi) 137/144bpm [2831b/mi] 7cal 172/528W
9) 0.25mi - 1:34(6:16/mi) 135/148bpm [847b/mi] 24cal 464/554W
10) 0.02mi - 30(20:11/mi) 145/148bpm [2926b/mi] 7cal 179/561W
11) 0.25mi - 1:33(6:16/mi) 138/145bpm [864b/mi] 24cal 453/526W
12) 0.02mi - 31(20:39/mi) 139/146bpm [2870b/mi] 7cal 154/540W
13) 0.25mi - 1:35(6:21/mi) 136/147bpm [864b/mi] 24cal 438/515W
14) 0.02mi - 31(20:53/mi) 141/147bpm [2946b/mi] 7cal 163/539W
15) 0.25mi - 1:33(6:14/mi) 137/149bpm [855b/mi] 24cal 462/528W
16) 0.02mi - 31(20:57/mi) 145/149bpm [3038b/mi] 8cal 146/538W

Pre session warm up around the Lines from Medway Park, stopped briefly next to the Garrison to chat with the group.

1) 0.62mi - 5:07(8:14/mi) 115/133bpm [948b/mi] 63cal 419/533W
2) 0.62mi - 4:58(7:59/mi) 125/133bpm [998b/mi] 69cal 410/483W
3) 0.62mi - 4:49(7:45/mi) 120/125bpm [931b/mi] 62cal 353/413W
4) 0.11mi - 53(7:54/mi) 122/123bpm [964b/mi] 12cal 360/382W