6 1k 800 run to HR with 3 x 100m strides interval run.
Quite warm but felt quite good
Split Summary
===
1) 0.5m - 4:41(9:23/m) 113/126bpm [1060b/mi] 32cal 6.39/0mph
2) 0.62m - 4:43(7:35/m) 150/158bpm [1138b/mi] 55cal 7.91/0mph
3) 0.5m - 4:48(9:35/m) 136/159bpm [1303b/mi] 44cal 6.26/0mph
4) 0.62m - 4:26(7:08/m) 155/167bpm [1105b/mi] 53cal 8.41/0mph
5) 0.5m - 5:08(10:16/m) 135/164bpm [1385b/mi] 42cal 5.85/0mph
6) 0.62m - 4:31(7:16/m) 157/164bpm [1142b/mi] 53cal 8.25/0mph
7) 0.5m - 4:54(9:48/m) 140/164bpm [1372b/mi] 43cal 6.12/0mph
8) 0.62m - 4:41(7:32/m) 155/163bpm [1168b/mi] 54cal 7.97/0mph
9) 0.5m - 5:36(11:11/m) 141/161bpm [1578b/mi] 45cal 5.36/0mph
10) 0.62m - 4:34(7:21/m) 161/166bpm [1182b/mi] 55cal 8.17/0mph
11) 0.5m - 5:14(10:28/m) 141/166bpm [1476b/mi] 40cal 5.73/0mph
12) 0.62m - 4:27(7:09/m) 159/167bpm [1137b/mi] 52cal 8.39/0mph
13) 1.03m - 10:27(10:07/m) 150/164bpm [1517b/mi] 98cal 5.93/0mph

Split Summary
===
1) 0.92m - 41:16(45:00/m) 68/125bpm [3060b/mi] 117cal 55/78rpm 1.33/0mph

Split Summary
===
1) 0.57m - 14:39(25:34/m) 76/88bpm [1943b/mi] 44cal 57/79rpm 2.35/0mph

Cooler than yesterday but still hot nice pleasant breeze.

Tried to keep HR around 139-152 but readings all over the place in first two miles several surges of 30-60 seconds

Split Summary
===
1) 1m - 9:45(9:45/m) 175/185bpm [1706b/mi] 133cal 6.16/0mph
2) 1m - 9:42(9:42/m) 183/194bpm [1775b/mi] 140cal 6.19/0mph
3) 1m - 8:02(8:02/m) 154/190bpm [1238b/mi] 80cal 7.47/0mph
4) 1m - 8:08(8:08/m) 148/159bpm [1205b/mi] 73cal 7.37/0mph
5) 1m - 8:29(8:29/m) 150/162bpm [1274b/mi] 81cal 7.07/0mph
6) 1m - 8:23(8:23/m) 157/168bpm [1315b/mi] 92cal 7.16/0mph
7) 1m - 8:07(8:07/m) 151/166bpm [1225b/mi] 70cal 7.4/0mph
8) 1m - 9:15(9:15/m) 156/174bpm [1444b/mi] 90cal 6.48/0mph
9) 0.21m - 1:45(8:24/m) 149/159bpm [1251b/mi] 11cal 7.14/0mph

Split Summary
===
1) 0.73m - 27:37(37:50/m) 82/125bpm [3102b/mi] 99cal 56/70rpm 1.59/0mph

15 200 easy intervals with 200 recovery legs felt good. Nice run

Split Summary
===
1) 0.54m - 3:36(6:39/m) 119/132bpm [792b/mi] 28cal 9.02/0mph
2) 0.12m - 47(6:21/m) 129/138bpm [820b/mi] 7cal 9.44/0mph
3) 0.12m - 1:02(8:19/m) 131/140bpm [1090b/mi] 9cal 7.21/0mph
4) 0.12m - 48(6:29/m) 140/150bpm [907b/mi] 8cal 9.26/0mph
5) 0.12m - 1:04(8:31/m) 142/149bpm [1210b/mi] 11cal 7.04/0mph
6) 0.12m - 51(6:48/m) 142/158bpm [967b/mi] 9cal 8.81/0mph
7) 0.12m - 1:20(10:42/m) 147/161bpm [1573b/mi] 15cal 5.61/0mph
8) 0.12m - 49(6:35/m) 145/158bpm [954b/mi] 8cal 9.12/0mph
9) 0.12m - 1:06(8:48/m) 147/160bpm [1295b/mi] 12cal 6.81/0mph
10) 0.12m - 51(6:47/m) 146/159bpm [991b/mi] 9cal 8.84/0mph
11) 0.12m - 1:08(9:10/m) 147/165bpm [1347b/mi] 12cal 6.55/0mph
12) 0.12m - 46(6:07/m) 146/157bpm [892b/mi] 8cal 9.82/0mph
13) 0.12m - 1:06(8:48/m) 147/156bpm [1293b/mi] 12cal 6.82/0mph
14) 0.12m - 47(6:18/m) 146/157bpm [920b/mi] 8cal 9.52/0mph
15) 0.12m - 1:04(8:38/m) 149/156bpm [1287b/mi] 12cal 6.95/0mph
16) 0.12m - 48(6:26/m) 153/162bpm [984b/mi] 9cal 9.33/0mph
17) 0.12m - 1:08(9:10/m) 154/167bpm [1412b/mi] 13cal 6.54/0mph
18) 0.12m - 48(6:24/m) 154/163bpm [985b/mi] 9cal 9.38/0mph
19) 0.12m - 1:09(9:13/m) 154/165bpm [1418b/mi] 13cal 6.51/0mph
20) 0.12m - 54(7:15/m) 155/166bpm [1124b/mi] 10cal 8.28/0mph
21) 0.12m - 1:15(10:02/m) 156/166bpm [1565b/mi] 15cal 5.98/0mph
22) 0.12m - 49(6:32/m) 155/163bpm [1012b/mi] 9cal 9.19/0mph
23) 0.12m - 1:00(8:06/m) 157/168bpm [1273b/mi] 12cal 7.4/0mph
24) 0.12m - 46(6:10/m) 157/165bpm [967b/mi] 9cal 9.74/0mph
25) 0.12m - 1:02(8:23/m) 154/167bpm [1290b/mi] 11cal 7.16/0mph
26) 0.12m - 51(6:50/m) 149/153bpm [1018b/mi] 9cal 8.78/0mph
27) 0.12m - 1:09(9:18/m) 150/159bpm [1396b/mi] 12cal 6.45/0mph
28) 0.12m - 47(6:22/m) 154/165bpm [981b/mi] 8cal 9.42/0mph
29) 0.12m - 1:14(9:55/m) 156/165bpm [1547b/mi] 14cal 6.05/0mph
30) 0.12m - 49(6:32/m) 159/166bpm [1040b/mi] 9cal 9.17/0mph
31) 0.03m - 19(10:08/m) 164/167bpm [1662b/mi] 3cal 5.92/0mph

Split Summary
===
1) 1m - 29:51(29:51/m) 71/110bpm [2119b/mi] 109cal 54/87rpm 2.01/0mph
2) 0.07m - 2:23(35:02/m) 81/100bpm [2837b/mi] 9cal 52/58rpm 1.71/0mph

Split Summary
===
1) 0.62m - 20:04(32:18/m) 82/185bpm [2649b/mi] 82cal 54/58rpm 1.86/0mph
2) 0.02m - 26(28:05/m) 76/79bpm [2134b/mi] 1cal 54/58rpm 2.14/0mph

Split Summary
===
1) 0.62m - 32:56(53:00/m) 76/152bpm [4028b/mi] 95cal 58/60rpm 1.13/0mph
2) 0.21m - 9:35(45:09/m) 70/98bpm [3160b/mi] 27cal 55/78rpm 1.33/0mph

Split Summary
===
1) 1m - 9:14(9:14/m) 134/157bpm [1238b/mi] 90cal 6.49/0mph
2) 1m - 8:02(8:02/m) 148/154bpm [1189b/mi] 91cal 7.47/0mph
3) 1m - 8:42(8:42/m) 148/156bpm [1287b/mi] 96cal 6.9/0mph
4) 1m - 8:19(8:19/m) 146/154bpm [1214b/mi] 85cal 7.21/0mph
5) 1m - 8:41(8:41/m) 148/160bpm [1286b/mi] 88cal 6.9/0mph
6) 0.06m - 34(9:12/m) 149/151bpm [1372b/mi] 5cal 6.52/0mph

Split Summary
===
1) 0.62m - 27:30(44:15/m) 91/121bpm [4026b/mi] 103cal 57/77rpm 1.36/0mph
2) 0.35m - 17:42(51:00/m) 87/126bpm [4437b/mi] 60cal 58/61rpm 1.18/0mph

Split Summary
===
1) 0.01m - 3:52(6:12:58/m) 67/76bpm [24988b/mi] 7cal 66/88rpm 0.16/0mph

Nice run around the pond at Cleethorpes country park onto the boating lake. Back along beach and salt marshes. Kept HR and cadence were I wanted to be. Bit windy at times

Split Summary
===
1) 1m - 8:21(8:21/m) 135/147bpm [1127b/mi] 83cal 7.19/0mph
2) 1m - 7:39(7:39/m) 144/150bpm [1100b/mi] 83cal 7.85/0mph
3) 1m - 8:04(8:04/m) 145/152bpm [1170b/mi] 86cal 7.44/0mph
4) 1m - 8:25(8:25/m) 144/151bpm [1212b/mi] 85cal 7.13/0mph
5) 1m - 8:41(8:41/m) 144/152bpm [1250b/mi] 83cal 6.91/0mph
6) 1m - 8:39(8:39/m) 145/159bpm [1255b/mi] 81cal 6.93/0mph
7) 0.58m - 4:39(8:01/m) 149/154bpm [1195b/mi] 47cal 7.48/0mph

Split Summary
===
1) 1m - 41:24(41:24/m) 87/122bpm [3602b/mi] 143cal 56/85rpm 1.45/0mph
2) 0.56m - 24:08(42:43/m) 83/110bpm [3546b/mi] 78cal 57/77rpm 1.4/0mph

Split Summary
===
1) 0.01m - 7:05(18:39:28/m) 69/85bpm [77243b/mi] 12cal 69/84rpm 0.05/0mph

Long run for this week.
Easy endurance run HR 122- 143 with 2 min surge every mile
Tried to keep cadence around 175 or more.
Surges Half marathon pace/effort
Felt like a good run but next time will aim for pace rather than HR for surges as 2 minutes was hard to get HR up.
Messed watch up on last surge

Split Summary
===
1) 1.04m - 8:31(8:14/m) 125/138bpm [1028b/mi] 75cal 7.29/0mph
2) 0.31m - 2:00(6:33/m) 135/156bpm [884b/mi] 19cal 9.16/0mph
3) 1m - 8:07(8:07/m) 143/155bpm [1161b/mi] 88cal 7.39/0mph
4) 0.29m - 2:00(6:47/m) 155/163bpm [1052b/mi] 23cal 8.84/0mph
5) 1m - 8:22(8:22/m) 140/163bpm [1171b/mi] 80cal 7.17/0mph
6) 0.3m - 2:00(6:44/m) 154/168bpm [1037b/mi] 23cal 8.91/0mph
7) 1m - 8:10(8:10/m) 145/164bpm [1184b/mi] 82cal 7.35/0mph
8) 0.29m - 2:00(6:57/m) 159/170bpm [1106b/mi] 24cal 8.62/0mph
9) 0.31m - 2:42(8:37/m) 142/163bpm [1224b/mi] 23cal 6.96/0mph
10) 0.43m - 3:29(8:10/m) 140/153bpm [1144b/mi] 37cal 7.34/0mph
11) 0.3m - 2:00(6:47/m) 144/151bpm [976b/mi] 22cal 8.86/0mph
12) 1m - 8:29(8:29/m) 146/167bpm [1239b/mi] 97cal 7.07/0mph
13) 0.28m - 2:00(7:07/m) 151/166bpm [1074b/mi] 23cal 8.44/0mph
14) 1m - 9:06(9:06/m) 145/162bpm [1319b/mi] 97cal 6.6/0mph
15) 0.28m - 2:00(7:02/m) 155/165bpm [1089b/mi] 23cal 8.54/0mph
16) 1m - 8:34(8:34/m) 141/161bpm [1207b/mi] 78cal 7.01/0mph
17) 0.13m - 1:08(8:34/m) 143/145bpm [1225b/mi] 10cal 7.01/0mph
18) 0.01m - 3(7:28/m) 142/142bpm [1061b/mi] 8.03/0mph
19) 1m - 8:40(8:40/m) 150/161bpm [1300b/mi] 93cal 6.92/0mph
20) 0.06m - 34(9:07/m) 145/148bpm [1322b/mi] 5cal 6.58/0mph

Split Summary
===
1) 0.84m - 32:19(38:34/m) 81/118bpm [3124b/mi] 106cal 55/60rpm 1.56/0mph

1 mile warm up
5 * 400m with 400 recovery easy interval method intervals
then 7 * 200 with 200 recovery easy interval method intervals
just under a mile cool down
nice session felt yesterdays longer run a little in legs at first but soon got going. 200's harder than 400's
Split Summary
===
1) 1.04m - 8:45(8:26/m) 137/150bpm [1155b/mi] 91cal 7.12/0mph
2) 0.25m - 1:38(6:36/m) 148/161bpm [977b/mi] 19cal 9.09/0mph
3) 0.25m - 2:00(8:02/m) 152/162bpm [1222b/mi] 24cal 7.46/0mph
4) 0.25m - 1:41(6:48/m) 158/165bpm [1075b/mi] 21cal 8.82/0mph
5) 0.25m - 2:03(8:16/m) 135/164bpm [1115b/mi] 18cal 7.26/0mph
6) 0.25m - 1:38(6:34/m) 152/164bpm [999b/mi] 19cal 9.13/0mph
7) 0.25m - 2:10(8:44/m) 155/165bpm [1352b/mi] 26cal 6.88/0mph
8) 0.25m - 1:45(7:01/m) 158/166bpm [1108b/mi] 21cal 8.56/0mph
9) 0.25m - 1:57(7:50/m) 156/176bpm [1222b/mi] 23cal 7.66/0mph
10) 0.25m - 1:43(6:55/m) 161/165bpm [1113b/mi] 21cal 8.68/0mph
11) 0.01m - 5(9:06/m) 163/163bpm [1482b/mi] 6.6/0mph
12) 0.04m - 20(8:43/m) 112/129bpm [977b/mi] 2cal 6.88/0mph
13) 0.12m - 47(6:16/m) 136/155bpm [852b/mi] 8cal 9.58/0mph
14) 0.12m - 59(7:53/m) 149/155bpm [1175b/mi] 11cal 7.61/0mph
15) 0.12m - 46(6:08/m) 150/152bpm [920b/mi] 9cal 9.78/0mph
16) 0.12m - 1:13(9:45/m) 154/162bpm [1501b/mi] 15cal 6.16/0mph
17) 0.12m - 46(6:14/m) 156/159bpm [973b/mi] 9cal 9.62/0mph
18) 0.12m - 1:10(9:24/m) 159/164bpm [1493b/mi] 15cal 6.39/0mph
19) 0.12m - 46(6:13/m) 153/155bpm [952b/mi] 9cal 9.64/0mph
20) 0.12m - 1:23(11:05/m) 141/156bpm [1562b/mi] 14cal 5.42/0mph
21) 0.12m - 48(6:30/m) 144/147bpm [936b/mi] 9cal 9.23/0mph
22) 0.12m - 58(7:48/m) 152/160bpm [1185b/mi] 11cal 7.69/0mph
23) 0.12m - 48(6:25/m) 153/158bpm [981b/mi] 9cal 9.35/0mph
24) 0.12m - 1:05(8:45/m) 157/167bpm [1373b/mi] 13cal 6.86/0mph
25) 0.12m - 48(6:24/m) 160/162bpm [1023b/mi] 10cal 9.39/0mph
26) 0.77m - 7:18(9:29/m) 153/174bpm [1450b/mi] 88cal 6.33/0mph

Split Summary
===
1) 0.83m - 25:32(30:44/m) 91/114bpm [2796b/mi] 108cal 52/61rpm 1.95/0mph

Hip and knee exercises

Split Summary
===
1) 0.01m - 2:41(4:40:41/m) 85/94bpm [23859b/mi] 9cal 58/58rpm 0.21/0mph

Split Summary
===
1) 1m - 42:31(42:31/m) 84/146bpm [3572b/mi] 149cal 55/64rpm 1.41/0mph
2) 0.26m - 12:47(48:26/m) 79/96bpm [3827b/mi] 37cal 57/71rpm 1.24/0mph

Run to garage to collect car
400 400 easy interval efforts
Legs felt good

Split Summary
===
1) 0.26m - 2:18(8:57/m) 122/145bpm [1091b/mi] 19cal 6.71/0mph
2) 0.25m - 1:46(7:03/m) 148/154bpm [1043b/mi] 21cal 8.51/0mph
3) 0.25m - 1:57(7:46/m) 142/160bpm [1104b/mi] 21cal 7.72/0mph
4) 0.25m - 1:45(7:00/m) 150/158bpm [1051b/mi] 20cal 8.57/0mph
5) 0.25m - 2:00(8:00/m) 147/158bpm [1176b/mi] 23cal 7.5/0mph
6) 0.25m - 1:48(7:10/m) 148/160bpm [1061b/mi] 21cal 8.37/0mph
7) 0.25m - 2:00(8:01/m) 152/165bpm [1218b/mi] 24cal 7.49/0mph
8) 0.25m - 1:41(6:45/m) 158/168bpm [1066b/mi] 21cal 8.89/0mph
9) 0.25m - 2:03(8:13/m) 157/168bpm [1290b/mi] 26cal 7.3/0mph
10) 0.25m - 1:46(7:02/m) 160/167bpm [1126b/mi] 22cal 8.52/0mph
11) 0.25m - 2:00(8:01/m) 160/176bpm [1284b/mi] 25cal 7.48/0mph
12) 0.25m - 1:41(6:43/m) 163/170bpm [1096b/mi] 21cal 8.92/0mph
13) 0.12m - 1:03(8:32/m) 167/174bpm [1424b/mi] 14cal 7.04/0mph

Split Summary
===
1) 0.98m - 33:16(33:48/m) 90/110bpm [3042b/mi] 136cal 54/86rpm 1.78/0mph

Run back from garage after night shift

6 x 400 with 400 recovery

easy interval method run
Legs felt good

Intervals 4 and 5 uphill
Split Summary
===
1) 0.31m - 2:41(8:38/m) 119/139bpm [1027b/mi] 22cal 6.95/0mph
2) 0.25m - 1:42(6:50/m) 132/147bpm [901b/mi] 16cal 8.79/0mph
3) 0.25m - 2:09(8:35/m) 141/155bpm [1211b/mi] 24cal 6.99/0mph
4) 0.25m - 1:48(7:10/m) 150/159bpm [1075b/mi] 21cal 8.37/0mph
5) 0.25m - 2:00(8:00/m) 146/156bpm [1168b/mi] 23cal 7.5/0mph
6) 0.25m - 1:42(6:49/m) 154/159bpm [1050b/mi] 21cal 8.8/0mph
7) 0.25m - 2:05(8:20/m) 151/159bpm [1258b/mi] 25cal 7.21/0mph
8) 0.25m - 1:56(7:43/m) 154/165bpm [1188b/mi] 23cal 7.78/0mph
9) 0.25m - 2:06(8:22/m) 149/168bpm [1248b/mi] 24cal 7.16/0mph
10) 0.25m - 1:55(7:38/m) 156/167bpm [1191b/mi] 23cal 7.86/0mph
11) 0.25m - 2:08(8:32/m) 155/164bpm [1322b/mi] 26cal 7.03/0mph
12) 0.25m - 1:43(6:52/m) 157/163bpm [1079b/mi] 21cal 8.74/0mph
13) 0.14m - 1:12(8:55/m) 149/158bpm [1328b/mi] 13cal 6.73/0mph

Split Summary
===
1) 0.71m - 33:04(46:23/m) 81/115bpm [3757b/mi] 108cal 57/89rpm 1.29/0mph

Back excersises
Split Summary
===
1) 0.01m - 2:40(7:45:47/m) 96/121bpm [44715b/mi] 12cal 73/88rpm 0.13/0mph

Long run trying to keep cadence around 175 plus. Trying to concentrate on running form. Wanted HR below 153.Worked a little harder on hills to get a little out breath but not breathing hard on flat/downhill sections.
Pleased with how run went. Had to keep reminding myself to use my arms more

Split Summary
===
1) 1m - 8:25(8:25/m) 127/138bpm [1068b/mi] 77cal 7.13/0mph
2) 1m - 8:19(8:19/m) 141/150bpm [1172b/mi] 90cal 7.22/0mph
3) 1m - 8:11(8:11/m) 136/149bpm [1113b/mi] 76cal 7.33/0mph
4) 1m - 8:10(8:10/m) 139/147bpm [1134b/mi] 78cal 7.35/0mph
5) 1m - 8:16(8:16/m) 144/149bpm [1191b/mi] 84cal 7.26/0mph
6) 1m - 7:56(7:56/m) 143/149bpm [1135b/mi] 77cal 7.56/0mph
7) 1m - 9:23(9:23/m) 148/162bpm [1389b/mi] 95cal 6.4/0mph
8) 1m - 8:09(8:09/m) 146/157bpm [1191b/mi] 77cal 7.36/0mph
9) 1m - 8:47(8:47/m) 144/155bpm [1264b/mi] 74cal 6.83/0mph
10) 1m - 8:18(8:18/m) 147/158bpm [1220b/mi] 75cal 7.23/0mph
11) 0.01m - 5(6:51/m) 137/138bpm [939b/mi] 8.76/0mph

Split Summary
===
1) 1m - 30:04(30:04/m) 85/114bpm [2555b/mi] 116cal 54/61rpm 2/0mph
2) 1m - 39:20(39:20/m) 73/97bpm [2871b/mi] 117cal 56/61rpm 1.53/0mph
3) 0.38m - 15:08(40:20/m) 73/91bpm [2944b/mi] 45cal 57/58rpm 1.49/0mph

Dynamic stretching after run warm up before hill sprints

Warm up run to bottom of diagonal slope on pit

Dynamic stretching

12 x 30 second hill sprints on diagonal slope on pit. Tried to work on cadence and push off. First ten done with jog back recovery. Recovery on 10 to 11 and 11 to 12 done going up hill. Last effort done up last bit of hill and over brow of hill to finish on flat.
Warm down run home

Nice session and legs felt better than this morning.
Split Summary
===
1) 0.9m - 7:56(8:46/m) 136/148bpm [1193b/mi] 82cal 6.84/0mph
2) 0.08m - 30(6:26/m) 139/152bpm [895b/mi] 5cal 9.32/0mph
3) 0.1m - 58(10:11/m) 144/150bpm [1466b/mi] 10cal 5.89/0mph
4) 0.08m - 30(6:37/m) 133/136bpm [880b/mi] 4cal 9.07/0mph
5) 0.09m - 59(10:20/m) 137/142bpm [1415b/mi] 9cal 5.81/0mph
6) 0.08m - 30(6:37/m) 136/137bpm [899b/mi] 5cal 9.07/0mph
7) 0.1m - 56(9:32/m) 144/150bpm [1372b/mi] 10cal 6.3/0mph
8) 0.08m - 30(6:18/m) 136/139bpm [856b/mi] 5cal 9.53/0mph
9) 0.1m - 48(8:06/m) 144/152bpm [1166b/mi] 8cal 7.41/0mph
10) 0.08m - 30(6:34/m) 150/152bpm [986b/mi] 6cal 9.13/0mph
11) 0.1m - 56(9:37/m) 148/151bpm [1424b/mi] 10cal 6.24/0mph
12) 0.08m - 30(6:32/m) 139/143bpm [909b/mi] 5cal 9.17/0mph
13) 0.1m - 52(8:40/m) 141/156bpm [1221b/mi] 8cal 6.93/0mph
14) 0.07m - 30(6:42/m) 151/154bpm [1013b/mi] 6cal 8.95/0mph
15) 0.1m - 52(8:36/m) 153/161bpm [1317b/mi] 10cal 6.97/0mph
16) 0.08m - 30(6:34/m) 147/149bpm [966b/mi] 5cal 9.13/0mph
17) 0.09m - 58(10:49/m) 148/159bpm [1601b/mi] 10cal 5.55/0mph
18) 0.07m - 30(6:46/m) 142/144bpm [961b/mi] 5cal 8.86/0mph
19) 0.09m - 52(9:16/m) 153/161bpm [1418b/mi] 10cal 6.48/0mph
20) 0.07m - 30(6:44/m) 149/153bpm [1003b/mi] 5cal 8.91/0mph
21) 0.02m - 18(14:05/m) 153/155bpm [2154b/mi] 3cal 4.26/0mph
22) 0.06m - 30(8:35/m) 154/155bpm [1321b/mi] 6cal 6.99/0mph
23) 0.04m - 38(15:41/m) 164/170bpm [2573b/mi] 8cal 3.82/0mph
24) 0.07m - 30(6:48/m) 157/164bpm [1068b/mi] 6cal 8.82/0mph
25) 1.23m - 10:51(8:48/m) 150/161bpm [1320b/mi] 123cal 6.82/0mph

Split Summary
===
1) 0.02m - 4:08(4:32:44/m) 93/107bpm [25364b/mi] 18cal 62/83rpm 0.22/0mph

Easy run after nights loops in woods then loops On field with running drills and strides
Legs a little heavy to start off probably due to been up for 24 hours and work. Felt better as run went on
===
1) 1m - 9:31(9:31/m) 133/145bpm [1266b/mi] 95cal 6.3/0mph
2) 0.63m - 5:22(8:27/m) 142/158bpm [1201b/mi] 57cal 7.09/0mph

Split Summary
===
1) 1m - 7:24(7:24/m) 134/152bpm [991b/mi] 76cal 8.11/0mph
2) 1m - 7:30(7:30/m) 157/162bpm [1178b/mi] 95cal 8/0mph
3) 1m - 7:46(7:46/m) 160/168bpm [1241b/mi] 99cal 7.73/0mph
4) 1m - 7:23(7:23/m) 155/168bpm [1145b/mi] 86cal 8.12/0mph
5) 1m - 8:18(8:18/m) 156/161bpm [1295b/mi] 99cal 7.23/0mph
6) 0.01m - 4(9:58/m) 156/157bpm [1554b/mi] 6.02/0mph

Easy run with a look in local woods then some running drills on field

Split Summary
===
1) 1m - 9:35(9:35/m) 132/148bpm [1265b/mi] 93cal 6.26/0mph
2) 0.54m - 4:19(7:57/m) 148/167bpm [1177b/mi] 50cal 7.55/0mph

Split Summary
===
1) 0.5m - 12:30(25:05/m) 93/136bpm [2332b/mi] 60cal 55/59rpm 2.39/0mph

Cool down run from pit after intervals

Split Summary
===
1) 1m - 8:41(8:41/m) 145/154bpm [1258b/mi] 100cal 6.91/0mph
2) 0.09m - 48(8:56/m) 150/152bpm [1341b/mi] 9cal 6.71/0mph

Split Summary
===
1) 0.5m - 3:16(6:32/m) 131/143bpm [857b/mi] 32cal 9.17/0mph
2) 0.1m - 3:00(28:43/m) 113/159bpm [3245b/mi] 19cal 2.09/0mph
3) 0.5m - 3:06(6:13/m) 133/151bpm [826b/mi] 30cal 9.66/0mph
4) 0.1m - 3:00(30:55/m) 120/160bpm [3711b/mi] 20cal 1.94/0mph
5) 0.5m - 3:11(6:21/m) 153/169bpm [972b/mi] 37cal 9.45/0mph
6) 0.1m - 3:00(30:53/m) 130/171bpm [4014b/mi] 22cal 1.94/0mph
7) 0.5m - 3:08(6:15/m) 150/168bpm [938b/mi] 35cal 9.6/0mph
8) 0.13m - 3:00(23:53/m) 130/168bpm [3104b/mi] 20cal 2.51/0mph
9) 0.5m - 3:11(6:23/m) 152/163bpm [970b/mi] 36cal 9.4/0mph
10) 0.14m - 3:00(21:42/m) 128/164bpm [2777b/mi] 20cal 2.76/0mph
11) 0.5m - 3:05(6:10/m) 147/155bpm [907b/mi] 32cal 9.72/0mph
12) 0.04m - 1:09(29:24/m) 147/159bpm [4322b/mi] 12cal 2.04/0mph

Stretching before intervals

Split Summary
===
1) 0.01m - 51(1:53:14/m) 84/88bpm [9512b/mi] 2cal 67/85rpm 0.53/0mph

Warm up run to pit

Split Summary
===
1) 1m - 8:45(8:45/m) 128/144bpm [1121b/mi] 82cal 6.85/0mph
2) 0.01m - 5(9:20/m) 133/133bpm [1241b/mi] 6.43/0mph

Easy loop around woods then running drills on field

Split Summary
===
1) 1m - 10:06(10:06/m) 127/143bpm [1283b/mi] 90cal 5.94/0mph
2) 0.59m - 4:56(8:25/m) 136/149bpm [1144b/mi] 48cal 7.13/0mph

Split Summary
===
1) 0.96m - 48:39(50:41/m) 79/126bpm [4003b/mi] 152cal 58/84rpm 1.18/0mph

Split Summary
===
1) 0.87m - 40:03(46:17/m) 77/110bpm [3564b/mi] 122cal 56/88rpm 1.3/0mph

Split Summary
===
1) 1m - 53:51(53:51/m) 77/120bpm [4147b/mi] 157cal 57/62rpm 1.11/0mph
2) 0.05m - 2:29(45:19/m) 90/111bpm [4078b/mi] 8cal 58/58rpm 1.32/0mph

Split Summary
===
1) 0.79m - 35:21(45:02/m) 67/106bpm [3017b/mi] 95cal 56/73rpm 1.33/0mph

Split Summary
===
1) 0.01m - 7:12(8:46:46/m) 71/83bpm [37400b/mi] 14cal 58/59rpm 0.11/0mph

Split Summary
===
1) 1m - 42:52(42:52/m) 88/115bpm [3773b/mi] 153cal 55/90rpm 1.4/0mph
2) 0.24m - 11:56(49:19/m) 70/87bpm [3452b/mi] 27cal 57/58rpm 1.22/0mph

Split Summary
===
1) 1m - 8:27(8:27/m) 142/152bpm [1201b/mi] 96cal 7.09/0mph
2) 1m - 8:37(8:37/m) 146/157bpm [1259b/mi] 98cal 6.96/0mph
3) 0.33m - 2:50(8:37/m) 143/148bpm [1232b/mi] 30cal 6.97/0mph

Just under 25 mins at LT pace had to divert on prom due to continental market. Nice run with last 3 miles or so on final part of coastal half route

Split Summary
===
1) 1m - 6:49(6:49/m) 154/170bpm [1049b/mi] 83cal 8.81/0mph
2) 1m - 6:49(6:49/m) 164/173bpm [1119b/mi] 89cal 8.79/0mph
3) 1m - 6:30(6:30/m) 170/174bpm [1104b/mi] 87cal 9.24/0mph
4) 0.61m - 4:13(6:56/m) 168/179bpm [1164b/mi] 56cal 8.66/0mph

Split Summary
===
1) 1m - 8:12(8:12/m) 131/141bpm [1073b/mi] 79cal 7.32/0mph
2) 0.22m - 1:43(7:54/m) 141/143bpm [1114b/mi] 18cal 7.59/0mph

Split Summary
===
1) 0.53m - 23:51(45:14/m) 83/113bpm [3755b/mi] 80cal 57/71rpm 1.33/0mph

Split Summary
===
1) 1m - 22:41(22:41/m) 68/103bpm [1543b/mi] 56cal 57/62rpm 2.64/0mph
2) 0.04m - 4(1:34/m) 58/58bpm [91b/mi] 57/62rpm 38.25/0mph

Split Summary
===
1) 0.8m - 31:53(40:03/m) 75/133bpm [3004b/mi] 107cal 56/98rpm 1.5/0mph

Split Summary
===
1) 0.39m - 20:08(51:05/m) 84/104bpm [4292b/mi] 67cal 56/70rpm 1.17/0mph

Split Summary
===
1) 1m - 8:30(8:30/m) 128/145bpm [1088b/mi] 80cal 7.06/0mph
2) 1m - 7:48(7:48/m) 144/151bpm [1123b/mi] 89cal 7.69/0mph
3) 1m - 7:42(7:42/m) 148/155bpm [1140b/mi] 89cal 7.79/0mph
4) 1m - 7:38(7:38/m) 150/157bpm [1144b/mi] 88cal 7.87/0mph
5) 1m - 7:33(7:33/m) 146/155bpm [1101b/mi] 77cal 7.95/0mph
6) 1m - 7:30(7:30/m) 143/157bpm [1072b/mi] 69cal 8.01/0mph
7) 1m - 7:59(7:59/m) 150/169bpm [1198b/mi] 83cal 7.51/0mph
8) 1m - 8:43(8:43/m) 152/164bpm [1325b/mi] 94cal 6.88/0mph
9) 1m - 8:37(8:37/m) 151/156bpm [1302b/mi] 89cal 6.96/0mph
10) 1m - 11:25(11:25/m) 145/167bpm [1654b/mi] 100cal 5.26/0mph
11) 1m - 9:26(9:26/m) 155/165bpm [1462b/mi] 103cal 6.36/0mph
12) 1m - 8:40(8:40/m) 166/180bpm [1438b/mi] 110cal 6.93/0mph
13) 1m - 9:08(9:08/m) 163/178bpm [1489b/mi] 107cal 6.57/0mph
14) 1m - 8:00(8:00/m) 160/167bpm [1280b/mi] 91cal 7.5/0mph
15) 0.22m - 1:48(8:12/m) 159/165bpm [1305b/mi] 19cal 7.31/0mph

Split Summary
===
1) 1m - 24:53(24:53/m) 76/108bpm [1891b/mi] 70cal 55/75rpm 2.41/0mph
2) 0.01m - 2(4:00/m) 68/68bpm [272b/mi] 55/75rpm 14.98/0mph

Split Summary
===
1) 1m - 47:14(47:14/m) 71/122bpm [3353b/mi] 129cal 55/79rpm 1.27/0mph
2) 0m - 3(21:59/m) 64/64bpm [1406b/mi] 53/58rpm 2.73/0mph

Split Summary
===
1) 1m - 41:37(41:37/m) 86/117bpm [3579b/mi] 141cal 58/73rpm 1.44/0mph
2) 0.03m - 3(1:35/m) 88/88bpm [140b/mi] 58/73rpm 37.8/0mph

Split Summary
===
1) 0.41m - 16:58(41:28/m) 69/83bpm [2861b/mi] 49cal 54/62rpm 1.45/0mph

Split Summary
===
1) 0.66m - 28:03(42:45/m) 89/118bpm [3805b/mi] 99cal 56/79rpm 1.4/0mph

Split Summary
===
1) 0.61m - 37:22(1:00:53/m) 84/128bpm [5114b/mi] 114cal 55/78rpm 0.99/0mph

Split Summary
===
1) 0.64m - 31:03(48:15/m) 95/134bpm [4585b/mi] 134cal 56/87rpm 1.24/0mph

Hip and knee exercises

Split Summary
===
1) 0.01m - 4:39(5:41:38/m) 90/113bpm [30747b/mi] 19cal 58/58rpm 0.17/0mph

Split Summary
===
1) 0.8m - 27:39(34:22/m) 76/97bpm [2612b/mi] 97cal 54/61rpm 1.74/0mph

Back exercises

Split Summary
===
1) 0.01m - 4:45(8:30:52/m) 83/126bpm [42402b/mi] 15cal 65/80rpm 0.12/0mph

Recovery run after night before breakfast and bed. Did some strides and running drills on red hill field. Felt quite good once I got going

Split Summary
===
1) 1m - 8:11(8:11/m) 136/148bpm [1112b/mi] 87cal 7.34/0mph
2) 1m - 8:07(8:07/m) 151/159bpm [1226b/mi] 100cal 7.39/0mph
3) 1m - 8:14(8:14/m) 152/159bpm [1252b/mi] 100cal 7.29/0mph
4) 1m - 8:37(8:37/m) 146/157bpm [1258b/mi] 89cal 6.96/0mph
5) 1m - 9:56(9:56/m) 150/164bpm [1490b/mi] 109cal 6.04/0mph
6) 0.36m - 3:05(8:40/m) 149/163bpm [1292b/mi] 32cal 6.92/0mph

Split Summary
===
1) 0.27m - 12:42(47:39/m) 87/98bpm [4146b/mi] 46cal 57/61rpm 1.26/0mph

Hamstring exercises

Split Summary
===
1) 0.01m - 8:40(26:43:44/m) 88/109bpm [141129b/mi] 33cal 58/58rpm 0.04/0mph

Intended to do 3 mins at faster than LT then 3 mins steady repeated five times. Did 3 min warmup then started interval session. During 2 interval felt a twinge in right hamstring. No better after 3 min easier part so gentle run home.

Split Summary
===
1) 0.36m - 3:02(8:31/m) 121/133bpm [1031b/mi] 25cal 7.04/0mph
2) 0.46m - 3:00(6:33/m) 128/131bpm [839b/mi] 28cal 9.16/0mph
3) 0.38m - 3:00(7:57/m) 142/161bpm [1129b/mi] 33cal 7.55/0mph
4) 0.44m - 3:00(6:45/m) 143/153bpm [965b/mi] 33cal 8.89/0mph
5) 0.33m - 3:00(9:01/m) 146/155bpm [1316b/mi] 34cal 6.66/0mph
6) 0.1m - 43(7:09/m) 150/153bpm [1073b/mi] 8cal 8.39/0mph
7) 0m - 1(9:47/m) 147/147bpm [1438b/mi] 6.13/0mph
8) 0m - 1(7:45/m) 148/148bpm [1146b/mi] 7.75/0mph
9) 0m - 2(13:10/m) 149/149bpm [1962b/mi] 4.56/0mph
10) 0m - 2(36:07/m) 150/150bpm [5417b/mi] 1.66/0mph
11) 1.86m - 18:46(10:05/m) 141/152bpm [1423b/mi] 187cal 5.95/0mph

Split Summary
===
1) 0.43m - 17:33(40:42/m) 93/136bpm [3785b/mi] 78cal 55/60rpm 1.47/0mph

Hamstring exercises

Split Summary
===
1) 0.01m - 3:49(6:15:21/m) 83/105bpm [31155b/mi] 12cal 58/58rpm 0.16/0mph

Split Summary
===
1) 0.89m - 44:36(50:22/m) 78/127bpm [3928b/mi] 136cal 57/75rpm 1.19/0mph