Welcome To Fetcheveryone

Post session warm down with Richard K.

Split Summary
===
1) 0.62m - 5:16(8:28/m) 120/127bpm [1016b/mi] 61cal
2) 0.62m - 5:04(8:10/m) 127/130bpm [1036b/mi] 62cal
3) 0.62m - 5:03(8:08/m) 125/129bpm [1016b/mi] 59cal
4) 0.62m - 10:51(17:28/m) 89/131bpm [1555b/mi] 50cal
5) 0.03m - 3(1:42/m) 68/68bpm [115b/mi]

12 x 400m with roughly 60 seconds recoveries, 86, 82, 82, 85, 82, 82, 85, 86, 87, 82, 80 and 73 seconds to finish.
Pacing Richard K.

Split Summary
===
1) 0.25m - 1:26(5:47/m) 134/152bpm [775b/mi] 18cal
2) 0.02m - 56(50:23/m) 132/152bpm [6650b/mi] 11cal
3) 0.25m - 1:22(5:30/m) 138/154bpm [759b/mi] 18cal
4) 0.03m - 1:01(32:30/m) 133/155bpm [4322b/mi] 13cal
5) 0.25m - 1:22(5:29/m) 139/157bpm [763b/mi] 18cal
6) 0.03m - 1:00(32:08/m) 143/157bpm [4596b/mi] 13cal
7) 0.25m - 1:25(5:41/m) 141/156bpm [802b/mi] 19cal
8) 0.02m - 1:01(40:56/m) 142/156bpm [5813b/mi] 13cal
9) 0.25m - 1:22(5:32/m) 143/159bpm [791b/mi] 18cal
10) 0.03m - 1:00(32:10/m) 143/159bpm [4600b/mi] 14cal
11) 0.25m - 1:22(5:31/m) 145/160bpm [800b/mi] 19cal
12) 0.02m - 1:01(41:13/m) 144/160bpm [5936b/mi] 14cal
13) 0.25m - 1:25(5:41/m) 143/158bpm [813b/mi] 19cal
14) 0.02m - 1:03(56:00/m) 140/158bpm [7841b/mi] 13cal
15) 0.25m - 1:26(5:45/m) 140/158bpm [804b/mi] 18cal
16) 0.02m - 1:03(56:36/m) 139/158bpm [7867b/mi] 13cal
17) 0.25m - 1:27(5:49/m) 140/156bpm [814b/mi] 19cal
18) 0.02m - 1:00(39:56/m) 140/157bpm [5590b/mi] 13cal
19) 0.25m - 1:22(5:31/m) 143/160bpm [788b/mi] 18cal
20) 0.02m - 1:00(40:29/m) 146/160bpm [5911b/mi] 14cal
21) 0.25m - 1:20(5:22/m) 143/161bpm [768b/mi] 18cal
22) 0.04m - 1:00(26:46/m) 146/162bpm [3909b/mi] 14cal
23) 0.25m - 1:13(4:52/m) 151/171bpm [734b/mi] 17cal
24) 0.01m - 3(8:44/m) 171/171bpm [1492b/mi]

Track warm up with the group.

Split Summary
===
1) 0.62m - 5:02(8:06/m) 118/125bpm [955b/mi] 57cal
2) 0.62m - 4:49(7:44/m) 122/131bpm [944b/mi] 54cal
3) 0.62m - 5:03(8:08/m) 120/127bpm [976b/mi] 56cal
4) 0.01m - 4(7:14/m) 127/127bpm [919b/mi]

Easy 4 miles around the Bligh Way playing fields, get the recovery run in early and now have 24 hours before the Perry Wood 45 minutes time trial.

Split Summary
===
1) 0.62m - 5:18(8:32/m) 118/130bpm [1006b/mi] 60cal
2) 0.62m - 5:16(8:29/m) 129/135bpm [1094b/mi] 67cal
3) 0.62m - 5:13(8:23/m) 125/131bpm [1049b/mi] 60cal
4) 0.62m - 5:05(8:10/m) 126/132bpm [1030b/mi] 59cal
5) 0.62m - 5:11(8:20/m) 128/132bpm [1066b/mi] 60cal
6) 0.62m - 4:57(7:58/m) 126/131bpm [1004b/mi] 53cal
7) 0.53m - 4:15(8:04/m) 131/136bpm [1056b/mi] 52cal

Post time trial warm down with Nobby, feeling good.

Split Summary
===
1) 0.62m - 6:41(10:45/m) 124/138bpm [1333b/mi] 79cal
2) 0.62m - 5:56(9:33/m) 130/142bpm [1242b/mi] 74cal
3) 0.31m - 2:57(9:40/m) 128/149bpm [1238b/mi] 34cal

Perry Wood 45 Minutes Time Trial.
Conservative start as I wasn't sure what state my legs were in, started to push after the first 500m and gradually worked towards the group in front. Passed two more on the second lap and closed on the next athlete through the third but was never any closer than around 50m.
Cleared 4 laps with around 30 seconds to spare and was just starting to climb through the woods when the time ran out.
Very pleased with 4 full laps, finally felt able to lengthen my stride out as the soreness in my hip decreases, let's see if I can walk in the morning...💪 or 😵?

Split Summary
===
1) 0.62m - 5:01(8:05/m) 140/153bpm [1132b/mi] 71cal
2) 0.62m - 4:14(6:49/m) 150/153bpm [1022b/mi] 65cal
3) 0.62m - 4:51(7:48/m) 157/163bpm [1224b/mi] 78cal
4) 0.62m - 4:17(6:53/m) 160/165bpm [1101b/mi] 70cal
5) 0.62m - 4:22(7:01/m) 160/166bpm [1124b/mi] 72cal
6) 0.62m - 4:52(7:50/m) 160/166bpm [1254b/mi] 80cal
7) 0.62m - 4:04(6:32/m) 159/163bpm [1039b/mi] 66cal
8) 0.62m - 4:59(8:01/m) 160/165bpm [1284b/mi] 83cal
9) 0.62m - 4:23(7:04/m) 160/163bpm [1131b/mi] 72cal
10) 0.55m - 3:59(7:16/m) 160/164bpm [1162b/mi] 65cal

Three bridges figure of 8 with Steve McG, stiff NE wind made for tricky conditions across the M2 bridge, cold out there again!

Split Summary
===
1) 0.62m - 5:37(9:03/m) 107/121bpm [968b/mi] 51cal
2) 0.62m - 5:15(8:26/m) 115/123bpm [971b/mi] 53cal
3) 0.62m - 5:16(8:29/m) 106/119bpm [899b/mi] 43cal
4) 0.62m - 5:16(8:28/m) 124/134bpm [1051b/mi] 60cal
5) 0.62m - 5:10(8:19/m) 132/135bpm [1097b/mi] 67cal
6) 0.62m - 5:03(8:07/m) 129/137bpm [1047b/mi] 59cal
7) 0.62m - 4:58(7:59/m) 126/134bpm [1006b/mi] 52cal
8) 0.62m - 5:04(8:09/m) 133/138bpm [1085b/mi] 61cal
9) 0.62m - 4:54(7:53/m) 121/135bpm [954b/mi] 41cal
10) 0.62m - 5:11(8:20/m) 129/145bpm [1076b/mi] 56cal
11) 0.62m - 5:05(8:10/m) 121/132bpm [989b/mi] 40cal
12) 0.62m - 5:12(8:23/m) 129/134bpm [1080b/mi] 53cal
13) 0.62m - 5:02(8:06/m) 130/135bpm [1052b/mi] 52cal
14) 0.62m - 4:56(7:56/m) 131/141bpm [1040b/mi] 52cal
15) 0.62m - 5:08(8:16/m) 130/134bpm [1075b/mi] 51cal
16) 0.62m - 5:13(8:24/m) 132/138bpm [1109b/mi] 55cal
17) 0.62m - 5:02(8:06/m) 132/136bpm [1069b/mi] 53cal
18) 0.62m - 5:12(8:22/m) 133/139bpm [1112b/mi] 57cal
19) 0.62m - 5:20(8:35/m) 137/145bpm [1175b/mi] 63cal
20) 0.62m - 5:11(8:20/m) 134/139bpm [1118b/mi] 57cal
21) 0.62m - 5:10(8:18/m) 132/142bpm [1096b/mi] 45cal
22) 0.62m - 5:44(9:13/m) 130/142bpm [1199b/mi] 48cal
23) 0.62m - 5:24(8:41/m) 139/143bpm [1207b/mi] 67cal
24) 0.62m - 5:15(8:26/m) 134/138bpm [1131b/mi] 50cal
25) 0.01m - 2(5:47/m) 131/131bpm [758b/mi]

Easy 4 miles around the Bligh Way playing fields after work, surprisingly cold out there. No, wait, of course it's cold, it's always cold...😡

Split Summary
===
1) 0.62m - 5:13(8:23/m) 117/125bpm [981b/mi] 58cal
2) 0.62m - 5:21(8:36/m) 125/132bpm [1075b/mi] 64cal
3) 0.62m - 5:07(8:14/m) 122/129bpm [1004b/mi] 56cal
4) 0.62m - 4:56(7:56/m) 123/129bpm [976b/mi] 53cal
5) 0.62m - 5:02(8:07/m) 125/130bpm [1014b/mi] 54cal
6) 0.62m - 4:52(7:50/m) 122/130bpm [956b/mi] 47cal
7) 0.56m - 4:25(7:56/m) 126/131bpm [999b/mi] 46cal

Club Session.
Warm Up, (1km fast, 2 minutes, 500m, 30 seconds, 500m, 2 minutes) x 2 and warm down after birthday Madeleines. 😋💪

Split Summary
===
1) 0.62m - 5:04(8:10/m) 121/132bpm [988b/mi] 59cal
2) 0.52m - 4:07(7:54/m) 124/129bpm [979b/mi] 49cal
3) 0.58m - 3:33(6:06/m) 132/154bpm [805b/mi] 45cal
4) 0.02m - 2:00(1:27:21/m) 108/150bpm [9434b/mi] 13cal
5) 0.31m - 1:40(5:28/m) 131/162bpm [717b/mi] 21cal
6) 0.05m - 30(9:39/m) 160/162bpm [1544b/mi] 8cal
7) 0.31m - 1:44(5:41/m) 159/164bpm [902b/mi] 28cal
8) 0.1m - 1:51(17:43/m) 120/163bpm [2127b/mi] 17cal
9) 0.58m - 3:28(5:55/m) 154/162bpm [911b/mi] 52cal
10) 0.04m - 1:50(49:00/m) 114/158bpm [5585b/mi] 13cal
11) 0.31m - 1:39(5:19/m) 148/167bpm [787b/mi] 22cal
12) 0.05m - 34(10:22/m) 164/168bpm [1701b/mi] 9cal
13) 0.33m - 1:47(5:30/m) 163/166bpm [897b/mi] 29cal
14) 0.07m - 1:44(26:22/m) 125/166bpm [3296b/mi] 17cal
15) 0.62m - 4:48(7:43/m) 130/144bpm [1004b/mi] 54cal
16) 0.62m - 5:11(8:20/m) 131/137bpm [1092b/mi] 58cal
17) 0.62m - 5:30(8:52/m) 128/146bpm [1134b/mi] 54cal
18) 0.62m - 4:59(8:01/m) 124/131bpm [994b/mi] 39cal
19) 0.11m - 52(8:08/m) 131/132bpm [1066b/mi] 9cal

Post work spin around Ranscombe Farm, lovely evening for a run.

Split Summary
===
1) 0.62m - 5:13(8:24/m) 119/127bpm [999b/mi] 60cal
2) 0.62m - 5:11(8:20/m) 128/134bpm [1066b/mi] 65cal
3) 0.62m - 5:31(8:53/m) 134/149bpm [1191b/mi] 74cal
4) 0.62m - 4:52(7:51/m) 135/149bpm [1059b/mi] 65cal
5) 0.62m - 4:43(7:36/m) 126/134bpm [957b/mi] 50cal
6) 0.62m - 5:05(8:11/m) 127/135bpm [1040b/mi] 56cal
7) 0.62m - 5:12(8:22/m) 130/140bpm [1088b/mi] 59cal
8) 0.62m - 5:50(9:23/m) 134/146bpm [1257b/mi] 70cal
9) 0.62m - 4:55(7:55/m) 131/136bpm [1036b/mi] 56cal
10) 0.62m - 5:11(8:20/m) 130/137bpm [1084b/mi] 54cal
11) 0.62m - 5:01(8:04/m) 129/136bpm [1042b/mi] 52cal
12) 0.62m - 4:46(7:40/m) 130/135bpm [996b/mi] 48cal
13) 0.15m - 1:05(7:09/m) 136/138bpm [972b/mi] 13cal

Post session warm down with Chris, Darren and Bob.

Split Summary
===
1) 0.62m - 5:30(8:50/m) 119/125bpm [1052b/mi] 61cal
2) 0.62m - 4:57(7:57/m) 127/131bpm [1010b/mi] 60cal
3) 0.62m - 5:02(8:06/m) 126/131bpm [1020b/mi] 59cal
4) 0.17m - 1:22(8:00/m) 125/127bpm [999b/mi] 15cal

10 x 300m with 60 seconds walked/jogged recoveries (100m) ahead of the 3000m at Monday's open meeting, feeling great.
First rep was 63, the rest were between 56 and 58 seconds.💪

Split Summary
===
1) 0.19m - 1:03(5:37/m) 125/147bpm [703b/mi] 11cal
2) 0.06m - 57(15:18/m) 132/147bpm [2019b/mi] 12cal
3) 0.19m - 58(5:11/m) 129/157bpm [668b/mi] 12cal
4) 0.06m - 1:00(16:05/m) 133/157bpm [2139b/mi] 12cal
5) 0.19m - 57(5:08/m) 130/159bpm [667b/mi] 11cal
6) 0.06m - 59(15:51/m) 139/159bpm [2204b/mi] 13cal
7) 0.19m - 57(5:06/m) 144/162bpm [733b/mi] 13cal
8) 0.07m - 59(14:30/m) 148/163bpm [2146b/mi] 15cal
9) 0.19m - 57(5:06/m) 148/163bpm [754b/mi] 13cal
10) 0.06m - 1:03(16:57/m) 142/164bpm [2406b/mi] 14cal
11) 0.19m - 56(4:59/m) 147/165bpm [734b/mi] 12cal
12) 0.06m - 59(15:55/m) 149/166bpm [2372b/mi] 15cal
13) 0.19m - 58(5:13/m) 149/164bpm [777b/mi] 14cal
14) 0.07m - 59(14:26/m) 152/166bpm [2194b/mi] 15cal
15) 0.19m - 57(5:04/m) 152/166bpm [770b/mi] 14cal
16) 0.06m - 1:00(16:04/m) 152/167bpm [2441b/mi] 15cal
17) 0.19m - 57(5:04/m) 151/166bpm [764b/mi] 14cal
18) 0.06m - 1:06(17:40/m) 148/167bpm [2615b/mi] 15cal
19) 0.19m - 56(4:59/m) 150/165bpm [748b/mi] 13cal
20) 0.06m - 2:37(42:05/m) 123/165bpm [5176b/mi] 22cal

Pre session warm up with Richard and Bob.

Split Summary
===
1) 0.62m - 5:02(8:06/m) 114/124bpm [923b/mi] 54cal
2) 0.62m - 4:56(7:56/m) 118/126bpm [936b/mi] 55cal
3) 0.14m - 1:05(7:46/m) 121/124bpm [939b/mi] 12cal

Easy 3 miles around the Bligh Way playing fields.

Split Summary
===
1) 0.62m - 5:18(8:31/m) 120/131bpm [1023b/mi] 59cal
2) 0.62m - 5:19(8:34/m) 130/135bpm [1114b/mi] 69cal
3) 0.62m - 5:02(8:06/m) 129/136bpm [1044b/mi] 64cal
4) 0.62m - 4:55(7:55/m) 130/135bpm [1028b/mi] 61cal
5) 0.62m - 4:51(7:48/m) 129/138bpm [1006b/mi] 57cal
6) 0.26m - 2:00(7:38/m) 133/138bpm [1014b/mi] 25cal

Post effort warm down, first half solo and second half with Richard K.

Split Summary
===
1) 0.62m - 4:40(7:30/m) 122/128bpm [915b/mi] 55cal
2) 0.62m - 4:48(7:43/m) 124/133bpm [957b/mi] 57cal
3) 0.62m - 4:39(7:28/m) 132/137bpm [987b/mi] 62cal
4) 0.25m - 1:49(7:24/m) 132/134bpm [977b/mi] 23cal

Track 3000m in green (zone 3), testing out the new spikes before Monday.

Split Summary
===
1) 0.12m - 44(5:57/m) 115/136bpm [685b/mi] 6cal
2) 0.25m - 1:35(6:21/m) 144/148bpm [915b/mi] 23cal
3) 0.25m - 1:38(6:34/m) 147/149bpm [965b/mi] 24cal
4) 0.25m - 1:38(6:36/m) 147/149bpm [970b/mi] 24cal
5) 0.25m - 1:40(6:43/m) 149/150bpm [1000b/mi] 25cal
6) 0.25m - 1:39(6:39/m) 150/151bpm [996b/mi] 25cal
7) 0.25m - 1:39(6:37/m) 150/151bpm [992b/mi] 25cal
8) 0.25m - 1:40(6:42/m) 149/152bpm [999b/mi] 25cal
9) 0.01m - 1(3:08/m) 152/152bpm [477b/mi]

Pre workout warm up.

Split Summary
===
1) 0.62m - 5:07(8:14/m) 117/125bpm [963b/mi] 56cal
2) 0.62m - 4:52(7:50/m) 126/130bpm [988b/mi] 59cal
3) 0.09m - 42(7:34/m) 131/132bpm [990b/mi] 8cal

Easy couple of miles shake out run with some strides at the end, sore glutes. 😭

Split Summary
===
1) 0.62m - 5:10(8:19/m) 122/132bpm [1014b/mi] 63cal
2) 0.62m - 5:14(8:25/m) 132/139bpm [1111b/mi] 72cal
3) 0.62m - 4:58(8:00/m) 126/135bpm [1007b/mi] 60cal
4) 0.62m - 4:46(7:40/m) 133/139bpm [1020b/mi] 63cal
5) 0m - 2(7:28/m) 132/132bpm [986b/mi]

Post race warm down, up across the Great Lines, around the top and back down again.

Split Summary
===
1) 0.62m - 6:08(9:52/m) 121/134bpm [1195b/mi] 70cal
2) 0.62m - 5:41(9:10/m) 129/134bpm [1181b/mi] 75cal
3) 0.62m - 5:50(9:23/m) 116/127bpm [1088b/mi] 57cal
4) 0.3m - 3:01(10:11/m) 116/128bpm [1181b/mi] 28cal

Medway & Maidstone AC Open 3000m, first proper track race since the Vets' county champs in September 2019.
Out fast and aimed for between 85 and 90 seconds per lap, the strong headwind on the back straight lowered my expectations slightly but very pleased with my pacing to finish with 10:50.50, a 5 seconds PB and the M55 club record.

Split Summary
===
1) 0.13m - 40(5:03/m) 126/147bpm [636b/mi] 6cal
2) 0.25m - 1:25(5:41/m) 155/159bpm [881b/mi] 23cal
3) 0.25m - 1:27(5:51/m) 159/161bpm [931b/mi] 24cal
4) 0.25m - 1:28(5:55/m) 160/162bpm [946b/mi] 24cal
5) 0.25m - 1:28(5:53/m) 163/165bpm [959b/mi] 25cal
6) 0.25m - 1:29(5:57/m) 164/165bpm [976b/mi] 25cal
7) 0.25m - 1:30(6:00/m) 164/165bpm [985b/mi] 25cal
8) 0.25m - 1:24(5:38/m) 166/168bpm [937b/mi] 24cal

Pre race warm up with Sean and Vanessa, feeling good.

Split Summary
===
1) 0.62m - 6:24(10:18/m) 111/124bpm [1143b/mi] 66cal
2) 0.62m - 5:37(9:02/m) 124/129bpm [1121b/mi] 66cal
3) 0.11m - 1:37(14:15/m) 123/131bpm [1752b/mi] 18cal

Warm up, (400m, 60 seconds, 300m ish, 60 seconds, 700m ish, 2 minutes) X2, warm down. Legs in bits after yesterday's race! 🏃💪😭

Split Summary
===
1) 0.62m - 5:46(9:17/m) 117/127bpm [1086b/mi] 66cal
2) 0.53m - 4:52(9:14/m) 114/127bpm [1053b/mi] 50cal
3) 0.25m - 1:36(6:27/m) 125/145bpm [807b/mi] 18cal
4) 0.01m - 48(54:05/m) 128/145bpm [6923b/mi] 9cal
5) 0.2m - 1:20(6:36/m) 123/142bpm [812b/mi] 15cal
6) 0.01m - 1:00(2:27:41/m) 121/142bpm [17869b/mi] 11cal
7) 0.46m - 2:52(6:17/m) 141/151bpm [885b/mi] 40cal
8) 0.01m - 2:00(2:36:24/m) 108/148bpm [16892b/mi] 14cal
9) 0.24m - 1:36(6:35/m) 133/152bpm [875b/mi] 19cal
10) 0.01m - 1:01(1:26:35/m) 136/152bpm [11775b/mi] 12cal
11) 0.21m - 1:17(6:14/m) 129/152bpm [805b/mi] 15cal
12) 0.01m - 1:00(1:39:34/m) 139/153bpm [13839b/mi] 12cal
13) 0.45m - 2:55(6:29/m) 146/155bpm [946b/mi] 41cal
14) 0.02m - 2:33(2:42:40/m) 104/151bpm [16918b/mi] 15cal
15) 0.62m - 5:15(8:28/m) 125/134bpm [1058b/mi] 54cal
16) 0.62m - 4:57(7:59/m) 122/131bpm [973b/mi] 48cal
17) 0.21m - 1:41(8:08/m) 124/128bpm [1009b/mi] 17cal

Easy couple of miles around the Bligh Way playing fields to flush yesterday's race from my legs, quite windy out!⛅🌬️

Split Summary
===
1) 0.62m - 5:33(8:57/m) 113/123bpm [1011b/mi] 60cal
2) 0.62m - 5:41(9:08/m) 121/129bpm [1106b/mi] 65cal
3) 0.62m - 5:15(8:27/m) 117/125bpm [988b/mi] 55cal
4) 0.62m - 5:13(8:25/m) 120/129bpm [1009b/mi] 56cal
5) 0m - 0(6:01/m) 116/116bpm [698b/mi]

Easy paced 5 miles around the Bligh Way playing fields, up to the Three Crutches and home after the thunder storm. 🏃⚡

Split Summary
===
1) 0.62m - 5:28(8:48/m) 112/123bpm [986b/mi] 58cal
2) 0.62m - 5:16(8:29/m) 124/130bpm [1052b/mi] 62cal
3) 0.62m - 5:09(8:18/m) 123/129bpm [1021b/mi] 58cal
4) 0.62m - 4:59(8:01/m) 125/132bpm [1002b/mi] 58cal
5) 0.62m - 5:05(8:11/m) 128/134bpm [1047b/mi] 60cal
6) 0.62m - 4:51(7:49/m) 126/132bpm [985b/mi] 54cal
7) 0.62m - 5:10(8:18/m) 132/138bpm [1097b/mi] 65cal
8) 0.62m - 4:46(7:40/m) 129/133bpm [990b/mi] 53cal
9) 0.06m - 29(7:57/m) 135/136bpm [1074b/mi] 6cal

Post session warm down with Richard K.

Split Summary
===
1) 0.62m - 5:08(8:16/m) 118/126bpm [976b/mi] 58cal
2) 0.62m - 4:59(8:01/m) 123/127bpm [986b/mi] 58cal
3) 0.11m - 50(7:55/m) 126/127bpm [998b/mi] 9cal

5 sets of 4 x 200m, 30 seconds between each rep and 2 minutes between each set.
Legs weren't interested for the first couple of reps, then all was good until my hamstring tightened up with two reps to go so jogged these. Hopefully it's just a hangover from Monday's race. 🤞

Split Summary
===
1) 0.12m - 40(5:20/m) 118/144bpm [629b/mi] 6cal
2) 0.02m - 30(20:18/m) 143/146bpm [2902b/mi] 7cal
3) 0.12m - 40(5:22/m) 142/149bpm [763b/mi] 10cal
4) 0.02m - 30(26:49/m) 146/150bpm [3915b/mi] 7cal
5) 0.12m - 39(5:11/m) 143/153bpm [741b/mi] 9cal
6) 0.02m - 30(19:48/m) 150/154bpm [2969b/mi] 7cal
7) 0.12m - 37(4:58/m) 146/155bpm [725b/mi] 9cal
8) 0.04m - 2:04(55:35/m) 111/156bpm [6170b/mi] 17cal
9) 0.12m - 35(4:44/m) 127/153bpm [601b/mi] 6cal
10) 0.02m - 30(20:15/m) 153/154bpm [3098b/mi] 7cal
11) 0.12m - 38(5:09/m) 151/156bpm [777b/mi] 10cal
12) 0.02m - 31(20:59/m) 155/157bpm [3253b/mi] 8cal
13) 0.12m - 38(5:04/m) 149/157bpm [755b/mi] 10cal
14) 0.02m - 30(20:19/m) 156/158bpm [3169b/mi] 7cal
15) 0.12m - 37(4:57/m) 151/158bpm [747b/mi] 9cal
16) 0.03m - 1:59(1:03:47/m) 122/159bpm [7781b/mi] 18cal
17) 0.12m - 37(4:59/m) 126/149bpm [628b/mi] 6cal
18) 0.02m - 30(20:07/m) 151/152bpm [3037b/mi] 7cal
19) 0.12m - 38(5:06/m) 150/157bpm [766b/mi] 10cal
20) 0.02m - 31(20:35/m) 155/158bpm [3190b/mi] 8cal
21) 0.12m - 37(4:58/m) 152/160bpm [756b/mi] 9cal
22) 0.02m - 30(20:17/m) 160/161bpm [3244b/mi] 7cal
23) 0.12m - 36(4:52/m) 155/162bpm [755b/mi] 9cal
24) 0.06m - 1:57(35:00/m) 126/164bpm [4410b/mi] 17cal
25) 0.12m - 36(4:50/m) 127/151bpm [614b/mi] 5cal
26) 0.03m - 31(16:22/m) 153/154bpm [2504b/mi] 7cal
27) 0.12m - 39(5:13/m) 151/156bpm [788b/mi] 10cal
28) 0.02m - 36(23:54/m) 153/158bpm [3656b/mi] 9cal
29) 0.12m - 40(5:24/m) 144/150bpm [777b/mi] 10cal
30) 0.02m - 29(26:15/m) 150/151bpm [3938b/mi] 7cal
31) 0.12m - 45(6:06/m) 140/147bpm [853b/mi] 10cal
32) 0.01m - 2(6:28/m) 145/145bpm [939b/mi]

Pre session warm up with Richard K, Bob and Taryne.

Split Summary
===
1) 0.62m - 5:49(9:21/m) 102/113bpm [954b/mi] 52cal
2) 0.62m - 4:51(7:49/m) 118/131bpm [922b/mi] 56cal
3) 0.12m - 55(7:20/m) 128/130bpm [938b/mi] 11cal

Nice'n' Sleazy Does It.
Taking it very easy after last night's hamstring tightening during the track session, seems okay but I'm not going to push on it for a bit.

Split Summary
===
1) 0.62m - 5:19(8:34/m) 119/128bpm [1018b/mi] 61cal
2) 0.62m - 5:21(8:36/m) 125/132bpm [1076b/mi] 64cal
3) 0.62m - 5:03(8:07/m) 122/130bpm [991b/mi] 57cal
4) 0.62m - 5:01(8:04/m) 125/130bpm [1008b/mi] 59cal
5) 0.62m - 5:14(8:26/m) 129/138bpm [1088b/mi] 65cal
6) 0.12m - 1:01(8:13/m) 126/129bpm [1036b/mi] 11cal

Started out fairly easily but had to push into the wind around the playing fields, ended up getting progressively quicker and found it easier than I expected.
Legs feeling better but not 100% just yet.

Split Summary
===
1) 0.62m - 5:17(8:30/m) 121/135bpm [1028b/mi] 62cal
2) 0.62m - 5:05(8:10/m) 137/140bpm [1119b/mi] 73cal
3) 0.62m - 5:00(8:03/m) 135/141bpm [1087b/mi] 70cal
4) 0.62m - 4:43(7:35/m) 139/143bpm [1054b/mi] 67cal
5) 0.62m - 4:38(7:27/m) 145/151bpm [1080b/mi] 69cal
6) 0.62m - 4:50(7:46/m) 145/150bpm [1126b/mi] 72cal
7) 0.62m - 4:42(7:33/m) 145/149bpm [1096b/mi] 69cal
8) 0.62m - 4:41(7:32/m) 143/147bpm [1078b/mi] 67cal
9) 0.19m - 1:30(7:46/m) 144/147bpm [1120b/mi] 21cal

Easy to steady spin around Ranscombe Farm, tried to keep my heart rate low but it's not that easy with all those climbs.

Split Summary
===
1) 0.62m - 5:22(8:38/m) 125/135bpm [1080b/mi] 67cal
2) 0.62m - 5:11(8:20/m) 137/141bpm [1141b/mi] 73cal
3) 0.62m - 5:18(8:31/m) 138/149bpm [1176b/mi] 75cal
4) 0.62m - 5:28(8:48/m) 148/155bpm [1301b/mi] 82cal
5) 0.62m - 4:36(7:24/m) 142/147bpm [1050b/mi] 67cal
6) 0.62m - 5:01(8:05/m) 143/146bpm [1156b/mi] 72cal
7) 0.62m - 5:16(8:29/m) 146/153bpm [1238b/mi] 77cal
8) 0.62m - 5:16(8:29/m) 145/154bpm [1229b/mi] 75cal
9) 0.62m - 5:44(9:14/m) 148/159bpm [1366b/mi] 83cal
10) 0.62m - 5:21(8:37/m) 147/160bpm [1267b/mi] 76cal
11) 0.62m - 4:58(7:59/m) 147/152bpm [1174b/mi] 72cal
12) 0.62m - 5:12(8:23/m) 147/152bpm [1232b/mi] 75cal
13) 0.62m - 4:56(7:56/m) 149/153bpm [1183b/mi] 73cal
14) 0.62m - 4:44(7:38/m) 149/153bpm [1136b/mi] 69cal
15) 0.62m - 4:54(7:53/m) 152/156bpm [1200b/mi] 74cal
16) 0m - 2(12:44/m) 151/151bpm [1924b/mi]

Easy paced road circuit after work, Three Crutches, Chapter Road, Broomhill Road, Jersey Road, Broomhill perimeter, Brompton Farm Road and Allington Drive.
Lacking energy...

Split Summary
===
1) 0.62m - 5:06(8:12/m) 123/132bpm [1010b/mi] 61cal
2) 0.62m - 5:04(8:09/m) 128/136bpm [1043b/mi] 63cal
3) 0.62m - 4:46(7:40/m) 128/134bpm [982b/mi] 57cal
4) 0.62m - 5:15(8:27/m) 135/142bpm [1140b/mi] 70cal
5) 0.62m - 5:01(8:05/m) 127/138bpm [1027b/mi] 56cal
6) 0.62m - 5:18(8:32/m) 135/146bpm [1152b/mi] 67cal
7) 0.62m - 5:11(8:21/m) 131/139bpm [1094b/mi] 61cal
8) 0.62m - 5:23(8:40/m) 133/140bpm [1154b/mi] 65cal
9) 0.09m - 45(8:02/m) 131/132bpm [1052b/mi] 8cal

3km warm up on pavement, 6 x 750m on grass (2:54, 2:51, 2:48, 2:47, 2:47 and 2:47) off of 2 minutes recoveries, lap cool down and then 4km warm down on pavement, paired up with Richard K.

Split Summary
===
1) 0.62m - 5:31(8:52/m) 120/138bpm [1064b/mi] 61cal
2) 0.62m - 4:55(7:55/m) 126/136bpm [998b/mi] 60cal
3) 0.62m - 5:07(8:13/m) 122/136bpm [1003b/mi] 56cal
4) 0.01m - 5(9:34/m) 119/119bpm [1139b/mi]
5) 0.47m - 2:54(6:12/m) 139/154bpm [863b/mi] 38cal
6) 0.01m - 1:58(2:27:16/m) 109/154bpm [16053b/mi] 14cal
7) 0.47m - 2:51(6:03/m) 146/159bpm [884b/mi] 40cal
8) 0.02m - 2:00(2:01:54/m) 118/160bpm [14384b/mi] 16cal
9) 0.47m - 2:48(5:59/m) 150/164bpm [897b/mi] 40cal
10) 0.02m - 1:59(2:10:16/m) 121/164bpm [15762b/mi] 16cal
11) 0.47m - 2:46(5:55/m) 152/165bpm [900b/mi] 40cal
12) 0.02m - 1:59(1:45:13/m) 125/165bpm [13153b/mi] 16cal
13) 0.47m - 2:47(5:58/m) 151/164bpm [901b/mi] 39cal
14) 0.02m - 1:59(2:05:05/m) 128/164bpm [16011b/mi] 18cal
15) 0.47m - 2:47(5:55/m) 153/166bpm [906b/mi] 40cal
16) 0.02m - 1:17(1:13:34/m) 141/166bpm [10373b/mi] 15cal
17) 0.47m - 3:37(7:47/m) 135/149bpm [1051b/mi] 40cal
18) 0.62m - 5:45(9:15/m) 126/144bpm [1166b/mi] 52cal
19) 0.62m - 5:30(8:51/m) 133/146bpm [1176b/mi] 61cal
20) 0.62m - 4:58(8:00/m) 129/136bpm [1033b/mi] 45cal
21) 0.42m - 3:21(8:00/m) 129/133bpm [1033b/mi] 30cal

Easy few miles before work and a tune up of my legs, back and neck.

Split Summary
===
1) 0.62m - 5:29(8:49/m) 116/124bpm [1023b/mi] 59cal
2) 0.62m - 5:21(8:37/m) 128/133bpm [1103b/mi] 66cal
3) 0.62m - 5:05(8:12/m) 128/135bpm [1049b/mi] 60cal
4) 0.62m - 4:58(7:59/m) 130/136bpm [1038b/mi] 62cal
5) 0.62m - 4:51(7:48/m) 132/141bpm [1031b/mi] 59cal
6) 0.25m - 1:55(7:39/m) 135/138bpm [1032b/mi] 25cal

Easy 3½ km warm up, the Rochester 5 steadyish and then easy 3½ km home, legs are in bits now after the climb up from Strood High Street. 😭😭😭

Split Summary
===
1) 0.62m - 4:58(8:00/m) 119/128bpm [952b/mi] 57cal
2) 0.62m - 4:28(7:12/m) 126/133bpm [907b/mi] 54cal
3) 0.62m - 4:50(7:46/m) 135/142bpm [1049b/mi] 66cal
4) 0.4m - 3:09(7:50/m) 133/137bpm [1042b/mi] 41cal
5) 0.62m - 4:59(8:01/m) 138/145bpm [1107b/mi] 69cal
6) 0.62m - 5:04(8:09/m) 140/144bpm [1142b/mi] 71cal
7) 0.62m - 5:25(8:43/m) 143/152bpm [1247b/mi] 77cal
8) 0.62m - 4:56(7:56/m) 141/144bpm [1119b/mi] 69cal
9) 0.62m - 4:36(7:24/m) 135/140bpm [1000b/mi] 57cal
10) 0.62m - 4:40(7:31/m) 137/144bpm [1030b/mi] 59cal
11) 0.62m - 4:40(7:31/m) 135/140bpm [1014b/mi] 56cal
12) 0.62m - 4:28(7:11/m) 134/141bpm [962b/mi] 51cal
13) 0.18m - 1:20(7:19/m) 142/144bpm [1038b/mi] 18cal
14) 0.62m - 4:55(7:54/m) 138/144bpm [1091b/mi] 62cal
15) 0.62m - 5:08(8:15/m) 137/142bpm [1130b/mi] 60cal
16) 0.62m - 5:27(8:46/m) 145/149bpm [1270b/mi] 77cal
17) 0.41m - 3:13(7:53/m) 142/146bpm [1118b/mi] 43cal

Post session warm down.

Split Summary
===
1) 0.62m - 4:58(8:00/m) 121/129bpm [968b/mi] 57cal
2) 0.62m - 5:06(8:12/m) 124/129bpm [1017b/mi] 59cal
3) 0.2m - 1:37(8:17/m) 123/126bpm [1018b/mi] 18cal

12 x 400m with 100m (60 seconds max) jogged recoveries, aiming for 85-95 seconds apart from the last one (81 seconds). Happy with that, legs feeling pretty good.

Split Summary
===
1) 0.25m - 1:32(6:11/m) 130/146bpm [805b/mi] 18cal
2) 0.07m - 38(9:13/m) 142/147bpm [1308b/mi] 9cal
3) 0.25m - 1:37(6:29/m) 137/144bpm [888b/mi] 22cal
4) 0.06m - 42(11:16/m) 135/145bpm [1520b/mi] 9cal
5) 0.25m - 1:39(6:38/m) 134/144bpm [888b/mi] 22cal
6) 0.06m - 42(11:19/m) 136/144bpm [1538b/mi] 9cal
7) 0.25m - 1:40(6:43/m) 135/142bpm [906b/mi] 22cal
8) 0.06m - 40(10:44/m) 135/141bpm [1450b/mi] 8cal
9) 0.25m - 1:35(6:22/m) 139/146bpm [885b/mi] 22cal
10) 0.07m - 41(9:56/m) 137/145bpm [1361b/mi] 9cal
11) 0.25m - 1:42(6:49/m) 137/142bpm [934b/mi] 23cal
12) 0.06m - 33(9:50/m) 135/141bpm [1327b/mi] 7cal
13) 0.25m - 1:46(7:07/m) 135/138bpm [961b/mi] 23cal
14) 0.06m - 36(9:47/m) 133/137bpm [1301b/mi] 7cal
15) 0.25m - 1:43(6:53/m) 136/141bpm [935b/mi] 22cal
16) 0.07m - 51(12:27/m) 133/141bpm [1657b/mi] 10cal
17) 0.25m - 1:38(6:33/m) 134/145bpm [878b/mi] 20cal
18) 0.07m - 53(12:52/m) 135/146bpm [1738b/mi] 11cal
19) 0.25m - 1:36(6:28/m) 134/146bpm [866b/mi] 19cal
20) 0.07m - 55(13:27/m) 136/147bpm [1830b/mi] 12cal
21) 0.25m - 1:33(6:15/m) 136/149bpm [851b/mi] 19cal
22) 0.07m - 53(12:53/m) 140/150bpm [1805b/mi] 11cal
23) 0.25m - 1:21(5:26/m) 144/160bpm [781b/mi] 19cal
24) 0.07m - 1:01(14:46/m) 150/161bpm [2214b/mi] 14cal

Pre session warm up.

Split Summary
===
1) 0.62m - 4:45(7:38/m) 119/127bpm [909b/mi] 53cal
2) 0.62m - 4:48(7:44/m) 123/129bpm [952b/mi] 55cal
3) 0.11m - 51(7:28/m) 128/129bpm [957b/mi] 10cal

Pre work shakeout run, keeping it in zones 1 and a little bit of 2.

Split Summary
===
1) 0.62m - 5:27(8:46/m) 117/129bpm [1026b/mi] 59cal
2) 0.62m - 5:21(8:37/m) 124/131bpm [1068b/mi] 63cal
3) 0.62m - 5:12(8:21/m) 123/131bpm [1028b/mi] 58cal
4) 0.62m - 5:00(8:02/m) 124/128bpm [997b/mi] 53cal
5) 0.22m - 1:44(8:00/m) 128/132bpm [1024b/mi] 19cal

Post time trial warm down with the gang, tired now!

Split Summary
===
1) 0.62m - 7:27(11:59/m) 117/132bpm [1402b/mi] 76cal
2) 0.1m - 1:13(12:12/m) 111/125bpm [1354b/mi] 10cal

Perry Wood 45 Minutes Time Trial.
Started cautiously, dropped back to 7th before working my way to second place towards the end of lap 2 (Nick was miles ahead!), struggled a bit on lap 3 and gave up second place to Sahil. Hanging in there through lap 4 and just ahead of the gasping Scotty Lynch at the end of lap 4 (44:55).
Happy to complete 4 full laps and maybe 4.1 is possible when it's drier??

Split Summary
===
1) 0.62m - 5:16(8:29/m) 146/156bpm [1238b/mi] 76cal
2) 0.62m - 4:09(6:42/m) 154/158bpm [1031b/mi] 61cal
3) 0.62m - 4:47(7:41/m) 162/168bpm [1245b/mi] 76cal
4) 0.62m - 4:35(7:23/m) 161/164bpm [1188b/mi] 73cal
5) 0.62m - 4:47(7:42/m) 162/167bpm [1248b/mi] 75cal
6) 0.62m - 4:49(7:46/m) 161/167bpm [1249b/mi] 75cal
7) 0.62m - 4:23(7:04/m) 159/164bpm [1124b/mi] 69cal
8) 0.62m - 5:17(8:30/m) 159/165bpm [1353b/mi] 81cal
9) 0.62m - 4:38(7:27/m) 158/163bpm [1177b/mi] 71cal
10) 0.31m - 2:19(7:32/m) 160/163bpm [1205b/mi] 36cal

Short pre time trial warm up, checking out the clearance at the fallen tree, nothing to see here if you're under 5' tall 😆

Split Summary
===
1) 0.62m - 6:09(9:53/m) 127/142bpm [1256b/mi] 71cal
2) 0.03m - 17(8:37/m) 135/138bpm [1163b/mi] 3cal

Early morning long run with Steve and Luke.
Peter's village, riverside path, cycle path to Burham, Rochester Road to Borstal, over the Medway bridge, down to Cuxton, up Pilgrims Road to Upper Halling, down to the Holborough roundabout, over the Peter's bridge and around the Keepers Cottage and Worrall Drive loop to finish.
A bit quicker than planned but very enjoyable nevertheless. 🏃🏃🏃💪

Split Summary
===
1) 0.62m - 5:17(8:30/m) 113/124bpm [960b/mi] 59cal
2) 0.62m - 5:10(8:19/m) 124/129bpm [1032b/mi] 65cal
3) 0.62m - 5:09(8:17/m) 131/142bpm [1086b/mi] 68cal
4) 0.62m - 5:03(8:08/m) 132/142bpm [1074b/mi] 67cal
5) 0.62m - 5:11(8:20/m) 136/148bpm [1134b/mi] 70cal
6) 0.62m - 4:37(7:26/m) 135/148bpm [1004b/mi] 63cal
7) 0.62m - 4:39(7:29/m) 140/147bpm [1048b/mi] 64cal
8) 0.62m - 4:35(7:22/m) 141/149bpm [1040b/mi] 65cal
9) 0.62m - 4:24(7:06/m) 133/141bpm [943b/mi] 58cal
10) 0.62m - 5:03(8:07/m) 139/148bpm [1128b/mi] 71cal
11) 0.62m - 4:53(7:52/m) 142/149bpm [1118b/mi] 68cal
12) 0.62m - 4:39(7:30/m) 134/146bpm [1004b/mi] 59cal
13) 0.62m - 4:48(7:44/m) 140/151bpm [1082b/mi] 69cal
14) 0.62m - 5:04(8:09/m) 141/148bpm [1149b/mi] 69cal
15) 0.62m - 4:48(7:44/m) 141/147bpm [1090b/mi] 65cal
16) 0.62m - 5:10(8:18/m) 141/148bpm [1171b/mi] 69cal
17) 0.62m - 4:53(7:51/m) 141/149bpm [1107b/mi] 69cal
18) 0.62m - 4:37(7:25/m) 134/144bpm [994b/mi] 62cal
19) 0.62m - 4:56(7:56/m) 137/144bpm [1086b/mi] 69cal
20) 0.62m - 4:48(7:43/m) 140/148bpm [1081b/mi] 65cal
21) 0.62m - 4:53(7:52/m) 141/145bpm [1108b/mi] 68cal
22) 0.62m - 4:41(7:32/m) 141/146bpm [1063b/mi] 67cal
23) 0m - 2(6:26/m) 141/141bpm [906b/mi]

Second run of the day.
Steady paced 4 miles around the Bligh Way playing fields, heavy showers and hoping to avoid any thunder storms.

Split Summary
===
1) 0.62m - 5:03(8:07/m) 126/136bpm [1023b/mi] 63cal
2) 0.62m - 4:53(7:51/m) 137/143bpm [1075b/mi] 68cal
3) 0.62m - 4:56(7:56/m) 132/138bpm [1048b/mi] 64cal
4) 0.62m - 4:48(7:44/m) 130/135bpm [1006b/mi] 64cal
5) 0.62m - 5:00(8:03/m) 130/135bpm [1047b/mi] 65cal
6) 0.62m - 4:30(7:15/m) 131/135bpm [950b/mi] 58cal
7) 0.5m - 3:49(7:34/m) 133/136bpm [1006b/mi] 51cal

Easy 5km before work, legs aching at first after yesterday's long run but much better by the end.

Split Summary
===
1) 0.62m - 5:32(8:55/m) 117/125bpm [1043b/mi] 65cal
2) 0.62m - 5:24(8:41/m) 124/130bpm [1077b/mi] 67cal
3) 0.62m - 5:17(8:30/m) 122/130bpm [1037b/mi] 63cal
4) 0.62m - 5:03(8:08/m) 125/134bpm [1017b/mi] 62cal
5) 0.62m - 5:15(8:28/m) 126/132bpm [1066b/mi] 65cal
6) 0m - 2(22:50/m) 123/123bpm [2808b/mi]

2.3km warm up with Richard K, 8 x roughly 600m on grass with a maximum 90 seconds (roughly 150m), 3.6km warm down.
Legs uncooperative to begin with after my earlier exercise ECG but feeling much better by the end.

Split Summary
===
1) 0.62m - 5:14(8:25/m) 125/137bpm [1053b/mi] 68cal
2) 0.62m - 5:00(8:03/m) 133/138bpm [1070b/mi] 66cal
3) 0.19m - 1:43(8:55/m) 128/137bpm [1142b/mi] 20cal
4) 0.36m - 2:24(6:36/m) 134/145bpm [885b/mi] 31cal
5) 0.11m - 1:16(11:46/m) 141/145bpm [1659b/mi] 17cal
6) 0.37m - 2:24(6:33/m) 138/146bpm [905b/mi] 33cal
7) 0.11m - 1:15(11:44/m) 145/148bpm [1702b/mi] 17cal
8) 0.36m - 2:15(6:18/m) 144/154bpm [908b/mi] 32cal
9) 0.12m - 1:15(10:52/m) 148/154bpm [1608b/mi] 18cal
10) 0.36m - 2:09(5:58/m) 148/160bpm [883b/mi] 32cal
11) 0.11m - 1:15(11:27/m) 152/160bpm [1740b/mi] 18cal
12) 0.37m - 2:09(5:47/m) 152/163bpm [880b/mi] 32cal
13) 0.11m - 1:29(13:57/m) 148/163bpm [2064b/mi] 21cal
14) 0.37m - 2:07(5:49/m) 152/166bpm [885b/mi] 32cal
15) 0.11m - 1:30(13:20/m) 149/165bpm [1988b/mi] 20cal
16) 0.37m - 2:07(5:43/m) 152/165bpm [870b/mi] 31cal
17) 0.11m - 1:30(13:51/m) 149/165bpm [2063b/mi] 21cal
18) 0.37m - 2:04(5:36/m) 156/169bpm [873b/mi] 32cal
19) 0.01m - 58(1:33:41/m) 151/168bpm [14147b/mi] 14cal
20) 0.4m - 3:29(8:46/m) 130/140bpm [1139b/mi] 40cal
21) 0.62m - 5:24(8:42/m) 130/136bpm [1130b/mi] 66cal
22) 0.62m - 5:34(8:57/m) 132/146bpm [1181b/mi] 71cal
23) 0.62m - 5:01(8:05/m) 128/134bpm [1034b/mi] 69cal
24) 0.42m - 3:20(8:00/m) 127/132bpm [1015b/mi] 48cal