A couple of laps around the Bligh Way playing fields, hard work in the chilly breeze but no obvious reaction from my knee.

Split Summary
===
1) 0.62m - 5:05(8:11/m) 144/154bpm [1177b/mi] 72cal 390/479W
2) 0.62m - 5:06(8:13/m) 146/152bpm [1199b/mi] 73cal 398/592W
3) 0.62m - 4:56(7:56/m) 146/150bpm [1158b/mi] 71cal 379/560W
4) 0.62m - 4:49(7:46/m) 148/153bpm [1149b/mi] 70cal 389/615W
5) 0.62m - 4:53(7:51/m) 145/149bpm [1138b/mi] 70cal 385/518W
6) 0.36m - 2:55(8:08/m) 150/154bpm [1221b/mi] 42cal 362/495W

Tempo and Hills

Warm up, tempo with Gareth Williams​ from the Lines to Whiffens Avenue, hill climb to the top, recovery to the gate, harder up to the #Wilkins Loop then 4 reps, recovery along to Chatham Hill with climbs up the two long paths from the flats and Institute Road before climbing up to Rock Avenue, back to the lines with Sean Rodwell​. Bloody cold and wet!
Longest run since Swanley Park on Remembrance Sunday. ❄️🌧️🌬️🏃🏻👍

Split Summary
===
1) 0.62m - 5:16(8:28/m) 124/136bpm [1051b/mi] 67cal 419/498W
2) 0.2m - 1:41(8:27/m) 131/137bpm [1108b/mi] 23cal 410/477W
3) 0.62m - 4:39(7:29/m) 125/153bpm [936b/mi] 59cal 385/502W
4) 0.62m - 4:17(6:53/m) 147/152bpm [1012b/mi] 63cal 387/548W
5) 0.62m - 5:29(8:49/m) 149/163bpm [1315b/mi] 81cal 419/651W
6) 0.62m - 5:17(8:30/m) 145/159bpm [1233b/mi] 73cal 318/614W
7) 0.62m - 5:18(8:32/m) 145/162bpm [1238b/mi] 72cal 338/729W
8) 0.62m - 5:55(9:31/m) 140/164bpm [1332b/mi] 73cal 306/659W
9) 0.62m - 5:54(9:29/m) 148/164bpm [1404b/mi] 80cal 322/685W
10) 0.62m - 5:04(8:10/m) 134/145bpm [1094b/mi] 61cal 313/547W
11) 0.5m - 4:10(8:18/m) 142/149bpm [1178b/mi] 57cal 330/501W

Easy paced 5k, tough up the hills, chilly breeze.
Still more work required...

Split Summary
===
1) 0.62m - 5:20(8:35/m) 124/136bpm [1064b/mi] 68cal 423/537W
2) 0.62m - 5:21(8:37/m) 130/143bpm [1120b/mi] 69cal 352/478W
3) 0.62m - 5:24(8:41/m) 127/142bpm [1102b/mi] 66cal 356/498W
4) 0.62m - 5:26(8:45/m) 138/146bpm [1207b/mi] 73cal 317/435W
5) 0.62m - 5:29(8:49/m) 143/148bpm [1261b/mi] 73cal 324/563W
6) 0.06m - 41(10:42/m) 139/143bpm [1487b/mi] 8cal 222/256W

Post session warm down with Sean, done now! ❄️🌬️🏃🏻

Split Summary
===
1) 0.62m - 5:16(8:29/m) 136/144bpm [1154b/mi] 71cal 385/602W
2) 0.43m - 3:21(7:44/m) 143/145bpm [1107b/mi] 47cal 415/674W

8 x 500m off of 100m walk/jog back recoveries.
First rep of 2:01 => later rep of 1:50, the rest were somewhere in between.
Cold and breezy. ❄️🌬️🏃🏻🏃🏻

Split Summary
===
1) 0.31m - 2:05(6:43/m) 135/150bpm [907b/mi] 30cal 472/579W
2) 0.09m - 1:03(11:59/m) 131/150bpm [1570b/mi] 12cal 260/514W
3) 0.31m - 2:02(6:32/m) 143/156bpm [934b/mi] 30cal 445/535W
4) 0.09m - 1:08(13:07/m) 137/156bpm [1797b/mi] 14cal 257/513W
5) 0.31m - 1:59(6:22/m) 147/160bpm [935b/mi] 30cal 452/530W
6) 0.09m - 1:09(13:12/m) 142/160bpm [1875b/mi] 15cal 276/578W
7) 0.31m - 1:54(6:08/m) 153/165bpm [939b/mi] 30cal 464/536W
8) 0.09m - 1:11(12:37/m) 149/164bpm [1879b/mi] 16cal 223/578W
9) 0.31m - 1:56(6:14/m) 151/166bpm [941b/mi] 28cal 419/552W
10) 0.08m - 1:32(18:57/m) 130/167bpm [2463b/mi] 15cal 98/576W
11) 0.31m - 1:53(6:04/m) 150/166bpm [911b/mi] 30cal 474/608W
12) 0.09m - 1:31(17:31/m) 132/167bpm [2313b/mi] 16cal 119/635W
13) 0.31m - 1:50(5:55/m) 151/169bpm [894b/mi] 28cal 485/568W
14) 0.09m - 1:33(17:46/m) 133/170bpm [2363b/mi] 16cal 125/615W
15) 0.31m - 1:52(6:01/m) 150/171bpm [902b/mi] 29cal 473/565W
16) 0.09m - 1:40(19:06/m) 130/172bpm [2482b/mi] 16cal 101/570W

Pre session warm up with Darren, Bob, Gareth, Sean and Jordan, taters out again...❄️🏃🏻🤣

Split Summary
===
1) 0.62m - 5:09(8:18/m) 120/131bpm [996b/mi] 65cal 410/548W
2) 0.62m - 5:17(8:30/m) 121/127bpm [1028b/mi] 65cal 363/446W
3) 0.37m - 3:06(8:24/m) 123/126bpm [1034b/mi] 38cal 348/410W

Post parkrun warm down, quite tired now.

Split Summary
===
1) 0.62m - 5:22(8:39/m) 144/156bpm [1245b/mi] 71cal 346/507W
2) 0.62m - 5:05(8:11/m) 148/155bpm [1210b/mi] 72cal 384/538W
3) 0.21m - 1:41(8:10/m) 148/154bpm [1207b/mi] 23cal 325/402W

Mote Park parkrun
Steady out, aiming for around 4:10 per kilometre, striding nicely but blowing hard up the hill past the house on each of the three passes (heart rate hit 174bpm), eased into the finish.
18:40 in the pain cave!

Split Summary
===
1) 0.62m - 4:14(6:49/m) 157/169bpm [1070b/mi] 66cal 449/611W
2) 0.62m - 4:11(6:44/m) 163/167bpm [1097b/mi] 68cal 431/552W
3) 0.62m - 4:19(6:58/m) 166/171bpm [1155b/mi] 71cal 402/562W
4) 0.62m - 4:19(6:56/m) 168/173bpm [1165b/mi] 73cal 423/592W
5) 0.62m - 4:22(7:01/m) 167/174bpm [1172b/mi] 74cal 418/598W
6) 0.05m - 22(6:51/m) 166/168bpm [1138b/mi] 6cal 393/398W

Pre parkrun warm up, chilly breeze.

Split Summary
===
1) 0.62m - 5:09(8:17/m) 129/142bpm [1069b/mi] 67cal 370/512W
2) 0.62m - 4:55(7:55/m) 147/154bpm [1163b/mi] 71cal 388/554W
3) 0.17m - 1:17(7:38/m) 146/149bpm [1115b/mi] 19cal 352/378W

Cross Country Reconnaissance Run
Wanted a 10k run on grass, planned to drive to Capstone Park but decided on Deangate Ridge.
This would make a great cross country course; all grass, loads of space and plenty of elevation changes. Just depends on whether Medway Council would want too much cash for the use of the facility??

Split Summary
===
1) 0.62m - 5:29(8:49/m) 135/149bpm [1190b/mi] 74cal 427/530W
2) 0.62m - 5:12(8:22/m) 142/152bpm [1188b/mi] 73cal 355/471W
3) 0.62m - 5:02(8:06/m) 149/159bpm [1206b/mi] 73cal 397/574W
4) 0.62m - 4:55(7:55/m) 145/152bpm [1148b/mi] 70cal 362/534W
5) 0.62m - 5:05(8:11/m) 152/156bpm [1245b/mi] 72cal 337/532W
6) 0.62m - 4:38(7:27/m) 137/151bpm [1021b/mi] 63cal 318/478W
7) 0.62m - 5:02(8:07/m) 147/151bpm [1192b/mi] 70cal 350/434W
8) 0.62m - 5:02(8:06/m) 148/157bpm [1199b/mi] 71cal 337/437W
9) 0.62m - 4:59(8:02/m) 152/160bpm [1221b/mi] 73cal 370/491W
10) 0.62m - 5:07(8:14/m) 150/156bpm [1236b/mi] 73cal 377/469W
11) 0.62m - 4:56(7:56/m) 150/157bpm [1191b/mi] 70cal 342/425W
12) 0.25m - 1:57(7:41/m) 150/153bpm [1153b/mi] 28cal 329/364W

Club Session
Warm up with Bob, 8 x 560m (with Gareth, chasing Sean), warm down.
Rather parky this evening! ❄️🏃🏻🏃🏻🏃🏻

Split Summary
===
1) 0.62m - 6:00(9:39/m) 112/125bpm [1080b/mi] 68cal 362/441W
2) 0.45m - 4:53(10:53/m) 109/126bpm [1185b/mi] 50cal 308/417W
3) 0.35m - 2:32(7:13/m) 132/144bpm [953b/mi] 32cal 414/544W
4) 0m - 34(2:25:58/m) 126/141bpm [18393b/mi] 7cal 8/83W
5) 0.35m - 2:22(6:48/m) 138/151bpm [938b/mi] 32cal 418/515W
6) 0.01m - 37(1:10:07/m) 141/149bpm [9886b/mi] 9cal 76/561W
7) 0.35m - 2:26(6:54/m) 143/152bpm [986b/mi] 34cal 418/500W
8) 0.01m - 33(49:50/m) 143/151bpm [7125b/mi] 8cal 75/416W
9) 0.35m - 2:25(6:53/m) 145/155bpm [997b/mi] 35cal 400/471W
10) 0.02m - 37(37:50/m) 146/153bpm [5524b/mi] 9cal 89/405W
11) 0.35m - 2:23(6:44/m) 148/157bpm [996b/mi] 34cal 420/499W
12) 0.01m - 37(44:09/m) 148/155bpm [6535b/mi] 8cal 101/430W
13) 0.35m - 2:20(6:36/m) 149/159bpm [984b/mi] 34cal 406/498W
14) 0.01m - 38(1:23:47/m) 152/158bpm [12736b/mi] 9cal 72/409W
15) 0.35m - 2:11(6:15/m) 156/166bpm [976b/mi] 34cal 442/553W
16) 0.01m - 43(1:03:48/m) 154/166bpm [9825b/mi] 11cal 82/431W
17) 0.35m - 2:10(6:10/m) 158/168bpm [975b/mi] 34cal 418/531W
18) 0.62m - 6:18(10:08/m) 140/166bpm [1419b/mi] 84cal 375/674W
19) 0.62m - 5:20(8:35/m) 138/144bpm [1185b/mi] 69cal 330/449W
20) 0.62m - 5:06(8:12/m) 136/145bpm [1116b/mi] 65cal 336/452W
21) 0.17m - 1:26(8:12/m) 139/141bpm [1140b/mi] 20cal 364/426W

Cold, wet and windy loops around the Knights Place estate, legs not really feeling it tonight.
Getting it done! ❄️🌧️🌬️🏃🏻

Split Summary
===
1) 0.62m - 5:17(8:29/m) 125/135bpm [1061b/mi] 68cal 399/527W
2) 0.62m - 5:15(8:28/m) 131/140bpm [1108b/mi] 69cal 365/422W
3) 0.62m - 5:18(8:32/m) 132/139bpm [1127b/mi] 70cal 363/490W
4) 0.62m - 5:21(8:37/m) 135/141bpm [1164b/mi] 70cal 339/405W
5) 0.62m - 5:12(8:22/m) 135/144bpm [1130b/mi] 66cal 331/489W
6) 0.62m - 5:13(8:24/m) 134/143bpm [1126b/mi] 67cal 352/570W
7) 0.62m - 5:20(8:35/m) 138/145bpm [1185b/mi] 70cal 352/505W
8) 0.06m - 32(9:15/m) 134/137bpm [1240b/mi] 7cal 396/533W

Post session warm down with Bob, Taryne, Sean and Jamie.

Split Summary
===
1) 0.62m - 5:02(8:06/m) 133/143bpm [1078b/mi] 68cal 421/574W
2) 0.62m - 4:57(7:59/m) 139/142bpm [1109b/mi] 67cal 367/461W
3) 0.12m - 55(7:50/m) 141/142bpm [1104b/mi] 12cal 327/389W

12 x 300m, jog 100m (45 seconds), all reps between 64 and 66 seconds. Stopped after 12 because I was blowing hard.
Progress is being made! 🏃🏻💪

Split Summary
===
1) 0.19m - 1:06(5:56/m) 126/148bpm [748b/mi] 12cal 468/593W
2) 0.06m - 50(13:19/m) 139/150bpm [1850b/mi] 11cal 311/498W
3) 0.19m - 1:05(5:51/m) 144/155bpm [843b/mi] 16cal 450/563W
4) 0.06m - 46(12:19/m) 143/154bpm [1761b/mi] 11cal 295/472W
5) 0.19m - 1:04(5:44/m) 148/158bpm [847b/mi] 17cal 427/537W
6) 0.06m - 46(12:16/m) 150/159bpm [1840b/mi] 11cal 300/496W
7) 0.19m - 1:05(5:49/m) 151/158bpm [878b/mi] 17cal 441/514W
8) 0.06m - 47(12:35/m) 149/157bpm [1874b/mi] 11cal 300/453W
9) 0.19m - 1:05(5:49/m) 151/161bpm [879b/mi] 17cal 459/549W
10) 0.06m - 47(12:33/m) 154/162bpm [1932b/mi] 11cal 295/460W
11) 0.19m - 1:06(5:54/m) 154/163bpm [909b/mi] 18cal 437/485W
12) 0.06m - 48(12:56/m) 153/163bpm [1979b/mi] 11cal 317/457W
13) 0.19m - 1:06(5:52/m) 153/163bpm [899b/mi] 17cal 447/521W
14) 0.06m - 48(12:44/m) 155/163bpm [1975b/mi] 11cal 315/459W
15) 0.19m - 1:04(5:45/m) 156/166bpm [897b/mi] 17cal 436/482W
16) 0.06m - 50(13:30/m) 156/167bpm [2107b/mi] 12cal 311/474W
17) 0.19m - 1:04(5:46/m) 157/168bpm [904b/mi] 17cal 460/543W
18) 0.07m - 47(10:27/m) 159/167bpm [1663b/mi] 12cal 297/485W
19) 0.19m - 1:16(6:47/m) 160/170bpm [1084b/mi] 21cal 426/574W
20) 0.06m - 39(10:27/m) 158/167bpm [1652b/mi] 10cal 247/300W
21) 0.17m - 1:04(6:24/m) 157/166bpm [1004b/mi] 17cal 448/582W
22) 0.08m - 52(10:47/m) 157/167bpm [1694b/mi] 13cal 279/468W
23) 0.17m - 1:06(6:21/m) 156/166bpm [990b/mi] 17cal 479/614W
24) 0.02m - 51(34:08/m) 152/166bpm [5187b/mi] 13cal 89/478W

Shorter than usual pre session warm up with Bob.
Less cold but drizzling.

Split Summary
===
1) 0.61m - 5:05(8:17/m) 119/128bpm [985b/mi] 61cal 381/440W

Post parkrun warm down with Jamie Walsh​.

Split Summary
===
1) 0.62mi - 5:33(8:55/mi) 133/142bpm [1186b/mi] 70cal 380/545W
2) 0.62mi - 5:06(8:13/mi) 135/139bpm [1110b/mi] 66cal 330/384W
3) 0.62mi - 4:57(7:59/mi) 135/140bpm [1077b/mi] 63cal 329/422W
4) 0.31mi - 2:38(8:22/mi) 140/143bpm [1172b/mi] 35cal 352/432W

Great Lines parkrun, chasing Noel Lyons​ all the way around, never closer than 10 seconds. Getting quicker every week.

Split Summary
===
1) 0.62mi - 4:12(6:46/mi) 148/161bpm [1001b/mi] 61cal 454/588W
2) 0.62mi - 4:04(6:33/mi) 162/165bpm [1061b/mi] 66cal 444/537W
3) 0.62mi - 4:01(6:28/mi) 162/166bpm [1047b/mi] 65cal 420/531W
4) 0.62mi - 4:29(7:12/mi) 165/169bpm [1189b/mi] 73cal 407/518W
5) 0.61mi - 3:54(6:23/mi) 164/168bpm [1048b/mi] 65cal 413/547W

Pre parkrun warm up, chilly but bright this morning.

Split Summary
===
1) 0.62mi - 5:35(8:58/mi) 125/138bpm [1122b/mi] 70cal 397/497W
2) 0.62mi - 5:25(8:43/mi) 138/143bpm [1204b/mi] 75cal 387/463W
3) 0.43mi - 3:28(8:07/mi) 137/145bpm [1113b/mi] 47cal 388/598W

Sunday Lunch Longish Run
Run from Shorne village to Shorne Wood country park, 7 x 1.8km laps, run back to the car. Longest run since October.
Heart rate is still higher than I'd like but that's to be expected...

Split Summary
===
1) 0.62mi - 5:24(8:41/mi) 127/140bpm [1103b/mi] 70cal 454/574W
2) 0.62mi - 5:01(8:04/mi) 136/142bpm [1097b/mi] 70cal 392/503W
3) 0.62mi - 5:10(8:18/mi) 139/143bpm [1154b/mi] 71cal 363/511W
4) 0.62mi - 4:58(8:00/mi) 139/144bpm [1111b/mi] 69cal 380/518W
5) 0.62mi - 5:14(8:26/mi) 140/146bpm [1180b/mi] 71cal 301/526W
6) 0.62mi - 5:04(8:09/mi) 144/150bpm [1174b/mi] 70cal 383/840W
7) 0.62mi - 5:10(8:19/mi) 145/150bpm [1207b/mi] 71cal 316/555W
8) 0.62mi - 5:19(8:33/mi) 147/150bpm [1256b/mi] 74cal 377/514W
9) 0.62mi - 5:13(8:24/mi) 146/152bpm [1226b/mi] 73cal 367/622W
10) 0.62mi - 5:35(8:59/mi) 145/150bpm [1302b/mi] 76cal 350/518W
11) 0.62mi - 5:25(8:43/mi) 144/149bpm [1255b/mi] 75cal 385/602W
12) 0.62mi - 5:28(8:49/mi) 145/150bpm [1277b/mi] 73cal 328/520W
13) 0.62mi - 5:15(8:26/mi) 145/149bpm [1223b/mi] 73cal 393/500W
14) 0.62mi - 5:47(9:19/mi) 146/150bpm [1359b/mi] 79cal 345/517W
15) 0.62mi - 5:00(8:03/mi) 143/150bpm [1151b/mi] 64cal 313/411W
16) 0.01mi - 3(6:45/mi) 141/141bpm [952b/mi] 1cal 433/439W

Easy 2 miles to the end of Old Watling Street and back before this pesky tooth gets taken out later this afternoon.

Split Summary
===
1) 0.62mi - 5:38(9:04/mi) 122/134bpm [1107b/mi] 70cal 408/500W
2) 0.62mi - 5:30(8:52/mi) 128/134bpm [1134b/mi] 69cal 350/491W
3) 0.62mi - 5:04(8:08/mi) 126/133bpm [1026b/mi] 64cal 328/438W
4) 0.38mi - 3:08(8:18/mi) 131/137bpm [1087b/mi] 41cal 368/559W

Club Session
Warm up, c3km tempo, 6 x 400m threshold, warm down.

Split Summary
===
1) 0.62mi - 5:37(9:02/mi) 121/133bpm [1093b/mi] 68cal 431/547W
2) 0.62mi - 5:07(8:14/mi) 124/130bpm [1021b/mi] 64cal 337/479W
3) 0.14mi - 1:46(12:34/mi) 102/124bpm [1281b/mi] 15cal 252/365W
4) 0.62mi - 4:20(6:58/mi) 134/148bpm [933b/mi] 58cal 418/506W
5) 0.62mi - 4:23(7:02/mi) 150/154bpm [1056b/mi] 66cal 431/504W
6) 0.49mi - 3:34(7:15/mi) 148/154bpm [1072b/mi] 52cal 391/513W
7) 0.25mi - 1:47(7:03/mi) 131/154bpm [924b/mi] 21cal 421/604W
8) 0.02mi - 30(28:33/mi) 151/155bpm [4310b/mi] 7cal 98/431W
9) 0.25mi - 1:34(6:15/mi) 150/160bpm [939b/mi] 23cal 453/557W
10) 0.02mi - 30(30:35/mi) 158/160bpm [4832b/mi] 8cal 115/436W
11) 0.25mi - 1:35(6:18/mi) 150/156bpm [946b/mi] 24cal 454/566W
12) 0.02mi - 30(31:31/mi) 153/157bpm [4823b/mi] 7cal 97/443W
13) 0.25mi - 1:36(6:24/mi) 150/163bpm [961b/mi] 24cal 430/545W
14) 0.01mi - 30(49:38/mi) 160/163bpm [7942b/mi] 8cal 89/419W
15) 0.25mi - 1:32(6:10/mi) 154/162bpm [951b/mi] 23cal 458/557W
16) 0.02mi - 31(28:54/mi) 159/163bpm [4596b/mi] 8cal 112/444W
17) 0.25mi - 1:30(6:00/mi) 158/168bpm [949b/mi] 24cal 459/595W
18) 0.07mi - 5:30(1:19:44/mi) 99/169bpm [7894b/mi] 13cal 6/443W
19) 0.62mi - 5:40(9:08/mi) 132/142bpm [1205b/mi] 70cal 379/552W
20) 0.62mi - 5:08(8:15/mi) 132/141bpm [1089b/mi] 61cal 317/466W
21) 0.2mi - 1:47(8:50/mi) 137/139bpm [1211b/mi] 24cal 377/467W

33 minutes in zone 2 (97%), drizzly and miserable evening but great to be out running! 🏃🏻😁

Split Summary
===
1) 0.62mi - 5:23(8:40/mi) 124/133bpm [1074b/mi] 67cal 358/533W
2) 0.62mi - 5:15(8:28/mi) 129/137bpm [1091b/mi] 66cal 330/426W
3) 0.62mi - 5:08(8:16/mi) 132/137bpm [1091b/mi] 67cal 360/435W
4) 0.62mi - 5:26(8:45/mi) 136/141bpm [1191b/mi] 73cal 373/480W
5) 0.62mi - 5:23(8:40/mi) 133/141bpm [1152b/mi] 67cal 325/393W
6) 0.62mi - 4:57(7:59/mi) 133/142bpm [1061b/mi] 63cal 324/359W
7) 0.17mi - 1:27(8:44/mi) 138/140bpm [1205b/mi] 19cal 330/388W
8) 0.11mi - 1:09(10:34/mi) 128/138bpm [1353b/mi] 12cal 259/291W

Post session warm down, done now...

Split Summary
===
1) 0mi - 15(52:09/mi) 93/96bpm [4851b/mi] 1cal 40/53W
2) 0.62mi - 4:55(7:55/mi) 133/141bpm [1052b/mi] 65cal 386/555W
3) 0.47mi - 3:42(7:53/mi) 142/145bpm [1119b/mi] 51cal 349/549W

Club Session
6 x 600m (2:15, 2:05, 2:09, 2:12, 2:11 and 2:12) off of 200m walked recoveries (3:00), first two with Bob FURSEY​ and the rest solo. Felt pretty good but fatigued! 💪🏃🏻

Split Summary
===
1) 0.37mi - 2:15(6:02/mi) 147/160bpm [887b/mi] 33cal 486/633W
2) 0.14mi - 3:00(21:57/mi) 108/161bpm [2370b/mi] 21cal 83/611W
3) 0.37mi - 2:05(5:36/mi) 150/167bpm [839b/mi] 29cal 541/814W
4) 0.14mi - 3:00(21:56/mi) 111/167bpm [2435b/mi] 22cal 85/660W
5) 0.37mi - 2:09(5:45/mi) 148/167bpm [852b/mi] 31cal 533/779W
6) 0.13mi - 3:00(22:59/mi) 116/167bpm [2666b/mi] 23cal 71/582W
7) 0.37mi - 2:12(5:54/mi) 147/165bpm [868b/mi] 32cal 498/710W
8) 0.14mi - 3:00(21:57/mi) 116/166bpm [2547b/mi] 22cal 97/624W
9) 0.37mi - 2:11(5:52/mi) 149/167bpm [873b/mi] 31cal 514/826W
10) 0.14mi - 3:00(20:59/mi) 117/167bpm [2455b/mi] 23cal 101/598W
11) 0.37mi - 2:12(5:54/mi) 149/167bpm [880b/mi] 30cal 504/758W
12) 0.14mi - 2:40(19:33/mi) 117/168bpm [2288b/mi] 22cal 121/621W

Pre session warm up after arriving late.

Split Summary
===
1) 0.62mi - 4:53(7:51/mi) 122/132bpm [958b/mi] 62cal 402/481W
2) 0.53mi - 4:03(7:40/mi) 133/136bpm [1021b/mi] 57cal 392/454W

32 minutes recovery run keeping it as close to 117bpm as possible (94%), shuffling along at times.

Split Summary
===
1) 0.62mi - 6:03(9:44/mi) 116/121bpm [1129b/mi] 70cal 352/450W
2) 0.62mi - 6:02(9:43/mi) 118/124bpm [1147b/mi] 68cal 326/371W
3) 0.62mi - 6:01(9:41/mi) 120/127bpm [1161b/mi] 68cal 322/385W
4) 0.62mi - 6:51(11:01/mi) 123/128bpm [1355b/mi] 72cal 289/354W
5) 0.62mi - 5:41(9:08/mi) 122/126bpm [1115b/mi] 62cal 297/332W
6) 0.13mi - 1:22(10:35/mi) 124/126bpm [1312b/mi] 15cal 258/283W
7) 0.12mi - 1:20(11:31/mi) 120/125bpm [1382b/mi] 11cal 249/314W

parkrun Plus
Warm up from the Ship and Trades, Great Lines parkrun (20:55), warm down back to the car. Raining and slippery on the grassed sections.
Ouchy...

Split Summary
===
1) 0.62mi - 5:17(8:31/mi) 123/135bpm [1047b/mi] 67cal 372/438W
2) 0.62mi - 5:37(9:03/mi) 140/146bpm [1267b/mi] 78cal 398/456W
3) 0.62mi - 5:02(8:07/mi) 142/146bpm [1152b/mi] 70cal 370/537W
4) 0.09mi - 57(11:02/mi) 107/140bpm [1181b/mi] 9cal 297/447W
5) 0.62mi - 4:16(6:52/mi) 147/164bpm [1008b/mi] 63cal 493/609W
6) 0.62mi - 4:10(6:42/mi) 163/167bpm [1092b/mi] 68cal 436/593W
7) 0.62mi - 4:02(6:30/mi) 162/166bpm [1052b/mi] 66cal 406/520W
8) 0.62mi - 4:31(7:16/mi) 167/170bpm [1213b/mi] 75cal 422/498W
9) 0.61mi - 3:57(6:26/mi) 166/170bpm [1067b/mi] 66cal 370/461W
10) 0.62mi - 5:28(8:48/mi) 132/166bpm [1161b/mi] 68cal 301/416W
11) 0.62mi - 4:55(7:55/mi) 136/141bpm [1077b/mi] 62cal 321/370W
12) 0.62mi - 5:04(8:10/mi) 142/146bpm [1159b/mi] 69cal 348/394W
13) 0.17mi - 1:20(7:49/mi) 144/146bpm [1125b/mi] 19cal 369/402W

Sunday Morning Longer Run
Shorne Wood country park and back with three laps around the park in between, slightly extended at the end to clear the 10 miles.

Split Summary
===
1) 0.62mi - 5:25(8:44/mi) 118/131bpm [1030b/mi] 65cal 387/451W
2) 0.62mi - 5:15(8:27/mi) 132/138bpm [1116b/mi] 71cal 399/480W
3) 0.62mi - 4:54(7:53/mi) 130/140bpm [1024b/mi] 64cal 396/551W
4) 0.62mi - 5:40(9:07/mi) 134/140bpm [1222b/mi] 73cal 363/522W
5) 0.62mi - 5:23(8:39/mi) 135/141bpm [1168b/mi] 69cal 351/458W
6) 0.62mi - 5:18(8:32/mi) 136/141bpm [1160b/mi] 69cal 334/449W
7) 0.62mi - 5:29(8:50/mi) 136/140bpm [1201b/mi] 71cal 319/585W
8) 0.62mi - 5:13(8:23/mi) 137/142bpm [1149b/mi] 67cal 350/580W
9) 0.62mi - 5:29(8:49/mi) 137/141bpm [1209b/mi] 71cal 333/482W
10) 0.62mi - 5:24(8:41/mi) 138/143bpm [1198b/mi] 70cal 365/537W
11) 0.62mi - 5:27(8:46/mi) 139/143bpm [1218b/mi] 71cal 334/525W
12) 0.62mi - 5:08(8:15/mi) 137/146bpm [1131b/mi] 64cal 319/412W
13) 0.62mi - 5:02(8:06/mi) 135/144bpm [1094b/mi] 62cal 340/485W
14) 0.62mi - 5:21(8:37/mi) 142/147bpm [1224b/mi] 72cal 375/502W
15) 0.62mi - 4:48(7:43/mi) 138/144bpm [1066b/mi] 60cal 321/360W
16) 0.62mi - 5:08(8:15/mi) 143/147bpm [1181b/mi] 70cal 357/571W
17) 0.1mi - 53(8:33/mi) 140/142bpm [1197b/mi] 12cal 403/568W

34 minutes in the rain, mostly in zone 1 but 6 minutes in zone 2 due to some pesky inclines.

Split Summary
===
1) 0.62mi - 6:01(9:40/mi) 115/124bpm [1113b/mi] 69cal 398/603W
2) 0.62mi - 5:34(8:57/mi) 119/125bpm [1065b/mi] 65cal 329/549W
3) 0.62mi - 5:51(9:26/mi) 122/128bpm [1150b/mi] 68cal 344/520W
4) 0.62mi - 5:35(9:00/mi) 122/127bpm [1097b/mi] 65cal 309/362W
5) 0.62mi - 5:55(9:31/mi) 123/128bpm [1171b/mi] 66cal 302/402W
6) 0.57mi - 5:04(8:54/mi) 125/130bpm [1112b/mi] 58cal 300/410W
7) 0mi - 3(9:17/mi) 127/127bpm [1179b/mi] 289/307W

Club Road Intervals
Warm up, 5 x (almost) 1km, (60 seconds), warm down.
Stiff headwind for the first 400m or so, working hard!

Split Summary
===
1) 0.62mi - 5:27(8:45/mi) 122/134bpm [1068b/mi] 67cal 441/557W
2) 0.62mi - 5:01(8:05/mi) 129/140bpm [1042b/mi] 67cal 371/480W
3) 0.48mi - 3:53(8:02/mi) 121/131bpm [972b/mi] 46cal 326/442W
4) 0.6mi - 4:02(6:41/mi) 137/148bpm [916b/mi] 54cal 461/686W
5) 0.03mi - 42(21:18/mi) 127/147bpm [2705b/mi] 8cal 142/540W
6) 0.6mi - 3:44(6:10/mi) 152/159bpm [938b/mi] 57cal 466/665W
7) 0.04mi - 1:01(27:44/mi) 128/158bpm [3550b/mi] 10cal 78/457W
8) 0.6mi - 3:51(6:27/mi) 150/161bpm [966b/mi] 59cal 438/658W
9) 0.04mi - 1:00(22:46/mi) 132/159bpm [3005b/mi] 11cal 115/450W
10) 0.6mi - 3:54(6:30/mi) 152/161bpm [988b/mi] 60cal 427/641W
11) 0.04mi - 1:00(24:24/mi) 133/158bpm [3245b/mi] 10cal 87/454W
12) 0.59mi - 3:53(6:32/mi) 154/165bpm [1007b/mi] 60cal 418/680W
13) 0.02mi - 1:00(49:02/mi) 136/161bpm [6668b/mi] 11cal 56/461W
14) 0.62mi - 5:50(9:24/mi) 131/140bpm [1230b/mi] 72cal 429/602W
15) 0.62mi - 5:09(8:17/mi) 125/139bpm [1036b/mi] 61cal 308/534W
16) 0.1mi - 53(8:34/mi) 125/128bpm [1070b/mi] 13cal 452/531W

Shorne Wood Dark Run
Three longer laps, based on the Shorne Wood parkrun course, in the dieing of the light. Heart rate almost totally in zone 2 but occasionally crept into zone 3.
No idea what happened to the GPS track on the final lap??
Enjoyable post work run.

Split Summary
===
1) 0.62mi - 5:14(8:25/mi) 120/130bpm [1011b/mi] 65cal 390/499W
2) 0.62mi - 5:05(8:11/mi) 133/137bpm [1089b/mi] 69cal 404/482W
3) 0.62mi - 4:47(7:41/mi) 136/142bpm [1046b/mi] 66cal 371/460W
4) 0.62mi - 5:06(8:13/mi) 136/140bpm [1117b/mi] 69cal 377/480W
5) 0.62mi - 5:11(8:21/mi) 137/140bpm [1145b/mi] 69cal 297/385W
6) 0.62mi - 5:41(9:09/mi) 137/141bpm [1253b/mi] 72cal 331/475W
7) 0.58mi - 4:55(8:33/mi) 138/144bpm [1179b/mi] 67cal 338/528W
8) 0.28mi - 2:45(9:52/mi) 136/140bpm [1341b/mi] 34cal 346/493W

Post session warm down with Sean Rodwell​, Darren Wright​, Taryne McPherson​ and Bob FURSEY​.

Split Summary
===
1) 0.62mi - 5:30(8:52/mi) 121/129bpm [1072b/mi] 63cal 329/413W
2) 0.62mi - 5:08(8:16/mi) 127/133bpm [1049b/mi] 62cal 350/417W
3) 0.62mi - 5:03(8:08/mi) 128/137bpm [1040b/mi] 62cal 347/423W
4) 0.13mi - 1:05(8:20/mi) 127/130bpm [1058b/mi] 13cal 348/396W

10 x 300m, jog 100m in the heavy rain, the remaining nine reps after selecting the correct activity. 😁

Split Summary
===
1) 0.19mi - 1:08(6:07/mi) 142/148bpm [870b/mi] 17cal 450/553W
2) 0.06mi - 38(10:07/mi) 142/149bpm [1437b/mi] 9cal 371/441W
3) 0.19mi - 1:09(6:10/mi) 146/151bpm [902b/mi] 18cal 469/560W
4) 0.06mi - 39(10:27/mi) 143/150bpm [1494b/mi] 9cal 272/364W
5) 0.19mi - 1:12(6:27/mi) 145/150bpm [935b/mi] 18cal 361/434W
6) 0.06mi - 39(11:41/mi) 142/150bpm [1659b/mi] 9cal 308/338W
7) 0.19mi - 1:15(6:43/mi) 147/153bpm [986b/mi] 20cal 426/556W
8) 0.07mi - 36(8:42/mi) 144/151bpm [1254b/mi] 8cal 333/366W
9) 0.18mi - 1:25(7:51/mi) 139/141bpm [1090b/mi] 20cal 374/473W
10) 0.06mi - 35(9:17/mi) 104/139bpm [966b/mi] 6cal 367/477W
11) 0.19mi - 1:11(6:19/mi) 136/146bpm [858b/mi] 18cal 467/547W
12) 0.06mi - 42(11:13/mi) 139/147bpm [1559b/mi] 10cal 353/422W
13) 0.19mi - 1:10(6:17/mi) 141/149bpm [887b/mi] 17cal 448/518W
14) 0.06mi - 40(10:50/mi) 143/150bpm [1549b/mi] 10cal 345/415W
15) 0.19mi - 1:12(6:28/mi) 141/148bpm [913b/mi] 18cal 435/511W
16) 0.06mi - 41(10:58/mi) 141/148bpm [1546b/mi] 10cal 362/432W
17) 0.19mi - 1:13(6:32/mi) 142/149bpm [927b/mi] 18cal 408/474W
18) 0.06mi - 1:07(17:55/mi) 121/149bpm [2167b/mi] 10cal 160/410W
19) 0mi - 1(0/mi) 98/98bpm [INFb/mi] 131/132W

10 x 300m, jog 100m in the heavy rain, first rep as I'd selected the wrong activity. 🙄
To be continued...

Split Summary
===
1) 0.2mi - 1:20(6:44/mi) 128/146bpm [861b/mi] 16cal 415/649W
2) 0.06mi - 34(10:16/mi) 142/146bpm [1458b/mi] 8cal 394/488W

Pre session warm up with Bob FURSEY​, wet and windy!

Split Summary
===
1) 0.62mi - 5:15(8:26/mi) 115/123bpm [970b/mi] 62cal 386/528W
2) 0.55mi - 4:39(8:30/mi) 120/125bpm [1021b/mi] 58cal 369/483W

Zones 1 and 2 circuit of Rede Court Road and its various side roads, missed the rain - which was nice...

Split Summary
===
1) 0.62mi - 5:26(8:44/mi) 112/126bpm [978b/mi] 62cal 361/511W
2) 0.62mi - 5:24(8:42/mi) 123/130bpm [1069b/mi] 68cal 388/485W
3) 0.62mi - 5:09(8:18/mi) 123/128bpm [1021b/mi] 65cal 380/493W
4) 0.62mi - 5:20(8:36/mi) 127/134bpm [1092b/mi] 67cal 362/488W
5) 0.62mi - 5:26(8:44/mi) 127/131bpm [1109b/mi] 66cal 330/459W
6) 0.12mi - 1:07(9:10/mi) 125/132bpm [1146b/mi] 13cal 321/444W

parkrun Plus
Darland to the Lines with Gareth Williams​ and Dean parkinson​, Great Lines parkrun with M&M (20:13) into a roaring gale up the hill towards the memorial, worked hard into the wind but stayed relaxed, stretched out back down the hill towards the finish (16th), happy with my fastest time since before the injury.
Run back to Darland with Gareth Williams​, Dean parkinson​, Jamie Walsh​ & Neill Wright​ and home for breakfast.

Split Summary
===
1) 0.62mi - 5:21(8:37/mi) 117/130bpm [1007b/mi] 63cal 350/477W
2) 0.62mi - 5:23(8:39/mi) 122/140bpm [1055b/mi] 65cal 352/455W
3) 0.62mi - 5:06(8:13/mi) 122/132bpm [1002b/mi] 61cal 335/401W
4) 0.26mi - 2:06(8:14/mi) 125/131bpm [1029b/mi] 26cal 338/458W
5) 0.62mi - 4:12(6:46/mi) 142/159bpm [962b/mi] 60cal 485/630W
6) 0.62mi - 4:07(6:37/mi) 158/161bpm [1046b/mi] 65cal 431/523W
7) 0.62mi - 3:46(6:04/mi) 159/162bpm [963b/mi] 60cal 442/699W
8) 0.62mi - 4:27(7:09/mi) 164/168bpm [1173b/mi] 73cal 468/613W
9) 0.62mi - 3:38(5:51/mi) 166/172bpm [970b/mi] 61cal 395/460W
10) 0.01mi - 5(6:35/mi) 167/168bpm [1099b/mi] 1cal 397/400W
11) 0.62mi - 6:10(9:55/mi) 136/167bpm [1350b/mi] 81cal 337/532W
12) 0.62mi - 6:02(9:43/mi) 133/144bpm [1292b/mi] 74cal 322/428W
13) 0.62mi - 5:32(8:54/mi) 134/143bpm [1193b/mi] 70cal 337/441W
14) 0.14mi - 1:14(9:09/mi) 139/142bpm [1271b/mi] 16cal 376/442W