Split Summary
===
1) 1m - 9:11(9:11/m) 172/189bpm [1578b/mi] 87cal
2) 1m - 9:23(9:23/m) 184/195bpm [1727b/mi] 91cal
3) 1m - 9:31(9:31/m) 184/195bpm [1752b/mi] 92cal
4) 0.43m - 3:50(8:58/m) 184/194bpm [1648b/mi] 38cal

Cambs XC Championship

Pleased I wore spikes as it was really muddy in the woods on the right. Not many entered this year so I was right at the back for first half mile. Managed to pick a few people off but it was really hard and felt like I was putting in so much effort all the time for slow pace! Was very windy in places. Heart rate really high.

Split Summary
===
1) 0.75m - 7:24(9:54/m) 148/183bpm [1465b/mi] 65cal

Warm up before Cambs XC

Not feeling it today. Legs feel heavy and it’s so windy

Split Summary
===
1) 1m - 10:25(10:25/m) 144/157bpm [1501b/mi] 89cal
2) 1m - 10:20(10:20/m) 154/162bpm [1592b/mi] 90cal
3) 1m - 10:30(10:30/m) 151/164bpm [1586b/mi] 87cal
4) 1m - 10:42(10:42/m) 156/167bpm [1670b/mi] 87cal
5) 1m - 10:36(10:36/m) 148/167bpm [1568b/mi] 83cal
6) 1m - 10:34(10:34/m) 153/161bpm [1616b/mi] 84cal
7) 1m - 10:33(10:33/m) 161/167bpm [1697b/mi] 89cal
8) 1m - 10:05(10:05/m) 161/167bpm [1622b/mi] 86cal
9) 1m - 9:59(9:59/m) 165/168bpm [1647b/mi] 88cal
10) 1m - 10:21(10:21/m) 170/186bpm [1760b/mi] 92cal
11) 0.01m - 5(15:43/m) 159/169bpm [2499b/mi] 1cal

Planned to go longer today but wasn’t sure how long and thought maybe 8m. Very happy to get to 10m and pleased to see that heart rate is a bit slower than lately. Did feel tired and felt like I wasn’t picking my legs up properly. Can also feel tightness in upper hamstrings so need to get back to regular deadlifts and bridges with ball.

Split Summary
===
1) 1m - 9:56(9:56/m) 139/153bpm [1382b/mi] 70cal
2) 1m - 9:37(9:37/m) 137/167bpm [1318b/mi] 59cal
3) 1m - 8:10(8:10/m) 169/176bpm [1380b/mi] 74cal
4) 1m - 8:31(8:31/m) 173/180bpm [1473b/mi] 78cal
5) 1m - 8:04(8:04/m) 178/191bpm [1435b/mi] 77cal
6) 1m - 8:23(8:23/m) 180/191bpm [1510b/mi] 80cal
7) 0.24m - 2:20(9:42/m) 171/179bpm [1659b/mi] 21cal

Stats not quite accurate.
1.3m warm up at 5.8-6.0 mph
Then 3mins at 7.3mph (8.13), 1min jog recovery

2mins at 7.5mph (8.0), 1min jog recovery

1min at 7.6mph (7.56), 2min jog recovery

X 4 sets but actually did final 7.6mph for 3mins as felt good and wanted to get a decent distance.
Jogged to finish at 55mins.

Very happy with this run. Wore Nike Tempo shoes but still not sure how comfortable they are.

Split Summary
===
1) 1m - 10:40(10:40/m) 144/159bpm [1537b/mi] 86cal
2) 1m - 10:27(10:27/m) 156/166bpm [1631b/mi] 91cal
3) 1m - 10:25(10:25/m) 158/164bpm [1646b/mi] 89cal
4) 1m - 10:41(10:41/m) 159/166bpm [1697b/mi] 89cal
5) 0m - 3(11:01/m) 152/152bpm [1674b/mi] 1cal

Easy run following yesterday’s intervals. A bit tired but pleased to see heart rate a bit lower.

Split Summary
===
1) 0m - 1:13:15(0/m) 107/161bpm [INFb/mi] 253cal 21/93rpm

First session in new Pure Gym, Serpentine Green
1m run, 1m row and various weights exercises.
Single leg deadlifts with dumbbell.

Split Summary
===
1) 0m - 1:35:29(0/m) 83/108bpm [INFb/mi] 178cal 2/88rpm

Body Pump class at gym. Maybe too light on the weight but not done this for ages so thought I’d better be cautious. Weight bar seems lighter than usual ones.
Also did various other exercises with dumbbells afterwards.

Split Summary
===
1) 1m - 9:25(9:25/m) 143/176bpm [1345b/mi] 83cal
2) 1m - 9:06(9:06/m) 176/183bpm [1600b/mi] 89cal
3) 1m - 8:40(8:40/m) 182/197bpm [1576b/mi] 86cal
4) 1m - 9:07(9:07/m) 182/192bpm [1659b/mi] 89cal
5) 1m - 8:54(8:54/m) 186/192bpm [1655b/mi] 90cal
6) 0.33m - 2:41(8:02/m) 187/193bpm [1501b/mi] 28cal

March Frostbite.
Went with Ros & family and it was really stressful as we went the wrong way and got there a bit late. Massive toilet queue and didn’t have time to swap to trail shoes so ran in road shoes. Feet were freezing for first half mile and the muddy bits were quite slippery. Overall fairly happy as pace was improving and I was ok on the road. A bit slower along the river but happy with overall average pace for cross country.

Split Summary
===
1) 0m - 1:33:49(0/m) 90/125bpm [INFb/mi] 214cal 4/99rpm

Legs bum tums class at gym. Not sure about this as music quite loud and instructor not English so sometimes hard to understand what she was saying. Also lots of squats and lunges some on a step which were tricky.
Also did various exercises afterwards, on machines and with dumbbells.

Split Summary
===
1) 1m - 16:55(16:55/m) 97/108bpm [1641b/mi] 76cal 67/72rpm
2) 1m - 17:31(17:31/m) 98/114bpm [1717b/mi] 79cal 64/70rpm
3) 0.12m - 2:31(21:00/m) 108/113bpm [2268b/mi] 11cal 56/66rpm

Walk to gym for class.

Split Summary
===
1) 1m - 9:59(9:59/m) 149/166bpm [1488b/mi] 87cal
2) 1m - 9:40(9:40/m) 162/172bpm [1565b/mi] 88cal
3) 0.06m - 30(7:47/m) 168/173bpm [1308b/mi] 5cal
4) 0.17m - 1:30(9:02/m) 170/176bpm [1537b/mi] 14cal
5) 0.06m - 30(7:56/m) 169/173bpm [1340b/mi] 5cal
6) 0.15m - 1:30(10:06/m) 171/177bpm [1727b/mi] 14cal
7) 0.07m - 30(7:09/m) 170/175bpm [1215b/mi] 5cal
8) 0.16m - 1:30(9:21/m) 172/176bpm [1609b/mi] 14cal
9) 0.07m - 30(7:13/m) 173/178bpm [1249b/mi] 5cal
10) 0.15m - 1:30(10:13/m) 175/181bpm [1789b/mi] 14cal
11) 0.08m - 30(6:24/m) 175/178bpm [1121b/mi] 5cal
12) 0.14m - 1:30(10:40/m) 173/182bpm [1846b/mi] 14cal
13) 0.08m - 30(6:28/m) 175/180bpm [1133b/mi] 5cal
14) 0.14m - 1:30(10:40/m) 173/183bpm [1847b/mi] 14cal
15) 0.08m - 30(6:27/m) 163/176bpm [1050b/mi] 4cal
16) 0.15m - 1:30(9:58/m) 180/184bpm [1795b/mi] 14cal
17) 0.08m - 30(6:33/m) 178/181bpm [1166b/mi] 5cal
18) 0.15m - 1:30(10:02/m) 178/183bpm [1785b/mi] 14cal
19) 0.07m - 30(7:09/m) 176/181bpm [1259b/mi] 5cal
20) 0.13m - 1:30(11:25/m) 172/184bpm [1963b/mi] 13cal
21) 0.07m - 30(7:21/m) 161/171bpm [1183b/mi] 4cal
22) 0.15m - 1:30(10:18/m) 171/173bpm [1761b/mi] 14cal
23) 1m - 9:22(9:22/m) 172/183bpm [1611b/mi] 87cal
24) 0.31m - 2:51(9:08/m) 177/185bpm [1615b/mi] 27cal

2m warm up

30secs fast, 90secs recovery X 10
1m warm down then jog home
Legs tired after yesterday’s gym session but surprised to see these intervals were faster than I expected. Wore Nike shoes which really did not feel comfortable but definitely seem to be making a difference.
Heart rate seems a bit slower than recent runs.

Split Summary
===
1) 0.98m - 9:16(9:26/m) 153/170bpm [1444b/mi] 82cal
2) 0.12m - 1:29(12:00/m) 153/170bpm [1835b/mi] 12cal
3) 0.35m - 3:00(8:29/m) 172/183bpm [1458b/mi] 29cal
4) 0.11m - 1:30(13:23/m) 159/180bpm [2127b/mi] 13cal
5) 0.34m - 3:00(8:48/m) 169/175bpm [1487b/mi] 28cal
6) 0.13m - 1:30(11:28/m) 162/176bpm [1859b/mi] 13cal
7) 0.37m - 3:01(8:13/m) 174/181bpm [1430b/mi] 29cal
8) 0.12m - 1:30(12:06/m) 164/181bpm [1985b/mi] 13cal
9) 0.35m - 2:59(8:33/m) 172/178bpm [1471b/mi] 28cal
10) 0.12m - 1:30(12:04/m) 161/177bpm [1944b/mi] 13cal
11) 0.35m - 3:00(8:29/m) 175/181bpm [1485b/mi] 29cal
12) 0.11m - 1:30(13:25/m) 163/181bpm [2187b/mi] 13cal
13) 0.35m - 3:00(8:38/m) 172/184bpm [1484b/mi] 29cal
14) 0.11m - 1:30(13:23/m) 161/180bpm [2154b/mi] 12cal
15) 0.35m - 3:00(8:29/m) 174/188bpm [1475b/mi] 29cal
16) 0.45m - 4:44(10:36/m) 165/187bpm [1748b/mi] 43cal

2 lap warm up then drills

3mins at 10k pace, 90secs recovery

3mins at 5k pace, 90 secs recovery

X 4 of each pair
Mucked up watch as added the first 3mins to the warm up.
Legs feel really tired after yesterday’s session and the track was also a bit slippery with frost. Could definitely see that pace was a fair bit slower tonight.

Split Summary
===
1) 0m - 1:22:23(0/m) 78/110bpm [INFb/mi] 132cal 1/65rpm

Gym session.
MBRB leg circuit then Pure Gym Abs circuit.
Single leg box squats, hamstring curl, leg extension, chest press, lat pull-down, bicep curls,

Split Summary
===
1) 1m - 10:40(10:40/m) 120/138bpm [1280b/mi] 90cal
2) 1m - 10:04(10:04/m) 133/154bpm [1339b/mi] 85cal
3) 1m - 10:08(10:08/m) 160/169bpm [1621b/mi] 91cal
4) 1m - 10:18(10:18/m) 159/164bpm [1637b/mi] 89cal
5) 1m - 10:21(10:21/m) 159/165bpm [1645b/mi] 88cal
6) 1m - 10:23(10:23/m) 155/163bpm [1610b/mi] 83cal
7) 1m - 10:24(10:24/m) 161/166bpm [1673b/mi] 89cal
8) 1m - 10:20(10:20/m) 160/168bpm [1654b/mi] 88cal
9) 1m - 10:20(10:20/m) 159/168bpm [1643b/mi] 87cal
10) 1m - 10:25(10:25/m) 173/196bpm [1802b/mi] 92cal
11) 0.01m - 2(6:52/m) 168/169bpm [1153b/mi]

Ray had haircut in Stilton so decided to start from there and revisit the old A1 then bit of Orton Mere and Ferry Meadows to get some distance. Felt ok to start but after a while could feel the result of yesterdays workout and back & hamstrings were getting a bit sore. Pleased to have done it and pace about what I expected.

Jog home after Parkrun. Hands & legs freezing today.

Split Summary
===
1) 1m - 10:05(10:05/m) 146/161bpm [1472b/mi] 90cal
2) 0.63m - 5:59(9:28/m) 161/168bpm [1525b/mi] 57cal

My 100th Parkrun and watch died after 1.6m
It was so cold today and despite wearing long leggings and 2 tops, hat and gloves I still took about 15mins to get warm.

Great to wear the 100 bib and to get lots of great comments, both from marshals and runners.

Split Summary
===
1) 1m - 10:37(10:37/m) 145/157bpm [1539b/mi] 86cal
2) 0.36m - 3:43(10:16/m) 154/158bpm [1581b/mi] 33cal

Warm up run down to Parkrun for my 100th today.
Freezing cold and struggling to get warm, legs a bit tired after yesterday.

Split Summary
===
1) 1m - 9:22(9:22/m) 143/162bpm [1339b/mi] 70cal
2) 1m - 9:00(9:00/m) 155/162bpm [1396b/mi] 75cal
3) 1m - 8:20(8:20/m) 169/181bpm [1408b/mi] 76cal
4) 1m - 8:12(8:12/m) 177/187bpm [1452b/mi] 78cal
5) 1m - 8:24(8:24/m) 173/183bpm [1453b/mi] 77cal
6) 1m - 7:58(7:58/m) 182/192bpm [1451b/mi] 78cal
7) 0.45m - 4:09(9:18/m) 178/187bpm [1655b/mi] 39cal

Garmin stats are wrong.
2m warm up at 5.8-6.2mph
3min fast at 7.4mph (8.06 pace), 2min recovery

X 6
Ran final one for 5mins instead of 3 to reach 5.5m
Then final 0.5m jog to get to 6m
Felt good but both upper hamstrings were a bit tight. Also wore NB1080 shoes and still don’t think they’re the best.

Split Summary
===
1) 0m - 1:46:47(0/m) 83/114bpm [INFb/mi] 200cal 1/83rpm

Pure Gym session
Warmed up then did MBRB hip/glute activation circuit.
Then loads of different exercises- squats, single leg box squats, deadlifts with bar, single leg deadlifts, chest press, bicep & tricep curls, dead bugs, single leg bridge on Swiss ball,

Split Summary
===
1) 1m - 9:49(9:49/m) 146/157bpm [1432b/mi] 77cal
2) 1m - 9:48(9:48/m) 157/162bpm [1539b/mi] 83cal
3) 1m - 9:00(9:00/m) 171/176bpm [1538b/mi] 82cal
4) 1m - 8:29(8:29/m) 177/181bpm [1501b/mi] 80cal
5) 1m - 8:45(8:45/m) 180/184bpm [1574b/mi] 84cal
6) 0.55m - 5:17(9:35/m) 172/180bpm [1648b/mi] 48cal

2m easy at 5.8-6.0mph
23mins at 7mph (8.34 pace) - supposed to be 20mins but felt quite good so carried it on for a bit longer
0.75m jog to reach 5.5m
Legs feel ok but a bit tight after lots of squats and deadlifts yesterday.
Still not sure about these NB1080 shoes.

Split Summary
===
1) 0m - 1:21:46(0/m) 80/115bpm [INFb/mi] 139cal

Pure Gym session.
Similar to previous gym session, various leg lifts, squats, deadlifts and upper body

Split Summary
===
1) 1m - 10:25(10:25/m) 131/150bpm [1365b/mi] 90cal
2) 1m - 10:23(10:23/m) 156/165bpm [1620b/mi] 91cal
3) 1m - 10:37(10:37/m) 160/172bpm [1698b/mi] 90cal
4) 1m - 10:12(10:12/m) 168/174bpm [1712b/mi] 91cal
5) 1m - 10:26(10:26/m) 155/167bpm [1617b/mi] 87cal
6) 1m - 10:17(10:17/m) 163/176bpm [1675b/mi] 94cal
7) 1m - 10:23(10:23/m) 166/178bpm [1723b/mi] 85cal
8) 1m - 10:13(10:13/m) 168/173bpm [1717b/mi] 87cal
9) 1m - 10:09(10:09/m) 166/172bpm [1686b/mi] 87cal
10) 1m - 10:21(10:21/m) 170/178bpm [1761b/mi] 95cal
11) 0.01m - 5(9:28/m) 170/171bpm [1610b/mi]

Same distance as last week but totally different route. Surprised to see only a few seconds difference in the total time!
Didn’t really enjoy this today as it felt like it was a bit of a chore. Shoes not comfortable, toes a bit numb and some aches. Very happy to get this done.

Split Summary
===
1) 1.67m - 23:48(14:17/m) 114/128bpm [1629b/mi] 101cal

Split Summary
===
1) 1.57m - 9:39(6:08/m) 113/134bpm [693b/mi] 43cal

Split Summary
===
1) 1m - 20:05(20:05/m) 83/93bpm [1666b/mi] 85cal 58/65rpm
2) 1m - 20:03(20:03/m) 79/98bpm [1583b/mi] 88cal 57/66rpm
3) 1m - 16:45(16:45/m) 75/88bpm [1256b/mi] 61cal 58/74rpm
4) 1m - 19:01(19:01/m) 92/113bpm [1750b/mi] 79cal 61/68rpm
5) 0.99m - 18:55(19:12/m) 103/114bpm [1978b/mi] 85cal 57/67rpm

Walk to Ferry Meadows for coffee with Mandy

Split Summary
===
1) 1m - 11:28(11:28/m) 139/154bpm [1594b/mi] 82cal
2) 1m - 10:17(10:17/m) 162/178bpm [1665b/mi] 89cal
3) 1m - 10:10(10:10/m) 169/179bpm [1718b/mi] 91cal
4) 1m - 9:29(9:29/m) 176/183bpm [1669b/mi] 89cal
5) 0.87m - 8:54(10:16/m) 175/185bpm [1796b/mi] 83cal

Pace totally wrong.
1.5m warm up at 5.8-6.1mph
1min at 7.3mph (8.13 pace)
1min at 7.5mph (8.00 pace)
1min jog recovery

Repeat for 10 sets

Hard work after the session at the gym but managed it ok. Had a longer jog recovery (2mins) after 5th block but otherwise ok.

Split Summary
===
1) 0m - 1:16:29(0/m) 80/117bpm [INFb/mi] 134cal 2/89rpm

Gym Session including 30min deadlifting instruction and smith machine demonstration.
Then various upping body with weights.

Split Summary
===
1) 1m - 10:32(10:32/m) 146/158bpm [1539b/mi] 87cal
2) 1m - 10:15(10:15/m) 150/159bpm [1538b/mi] 86cal
3) 1m - 10:17(10:17/m) 157/169bpm [1616b/mi] 87cal
4) 1m - 10:03(10:03/m) 155/161bpm [1558b/mi] 85cal
5) 1m - 10:06(10:06/m) 157/165bpm [1585b/mi] 84cal
6) 1m - 9:51(9:51/m) 164/172bpm [1616b/mi] 88cal
7) 1m - 9:44(9:44/m) 169/192bpm [1645b/mi] 88cal
8) 1m - 9:10(9:10/m) 175/179bpm [1605b/mi] 86cal
9) 0m - 2(7:57/m) 178/178bpm [1415b/mi]

Supposed to be an easy run but felt ok so tried to push on towards the end. Felt a bit tired at times and could feel some doms in places from yesterday’s gym session but otherwise ok.

Split Summary
===
1) 0.63m - 6:10(9:43/m) 145/158bpm [1410b/mi] 54cal
2) 0.5m - 5:01(9:58/m) 140/156bpm [1396b/mi] 44cal
3) 0.56m - 4:59(8:55/m) 168/174bpm [1499b/mi] 49cal
4) 0.12m - 1:00(8:06/m) 176/179bpm [1425b/mi] 10cal
5) 0.08m - 1:00(12:26/m) 174/183bpm [2163b/mi] 9cal
6) 0.12m - 1:00(8:02/m) 171/177bpm [1374b/mi] 10cal
7) 0.09m - 59(11:23/m) 171/178bpm [1947b/mi] 9cal
8) 0.12m - 1:00(8:02/m) 171/177bpm [1373b/mi] 10cal
9) 0.09m - 1:00(11:35/m) 169/178bpm [1959b/mi] 9cal
10) 0.12m - 1:00(8:05/m) 169/177bpm [1366b/mi] 10cal
11) 0.08m - 1:00(12:25/m) 170/178bpm [2111b/mi] 9cal
12) 0.13m - 1:00(7:39/m) 170/179bpm [1301b/mi] 10cal
13) 0.09m - 1:00(11:29/m) 173/180bpm [1985b/mi] 9cal
14) 0.14m - 1:00(7:20/m) 175/183bpm [1282b/mi] 10cal
15) 0.09m - 59(11:16/m) 177/185bpm [1995b/mi] 9cal
16) 0.14m - 1:01(7:27/m) 177/184bpm [1318b/mi] 10cal
17) 0.09m - 1:01(11:36/m) 177/185bpm [2052b/mi] 9cal
18) 0.14m - 1:00(7:16/m) 177/185bpm [1285b/mi] 10cal
19) 0.07m - 59(13:12/m) 174/185bpm [2298b/mi] 9cal
20) 0.14m - 1:01(7:25/m) 175/186bpm [1299b/mi] 10cal
21) 0.07m - 1:01(13:32/m) 178/187bpm [2409b/mi] 9cal
22) 0.37m - 3:55(10:40/m) 161/167bpm [1717b/mi] 34cal

2lap warm up then drills

5mins easy, 5mins tempo
60secs 5k pace, 60secs recovery X 5
60secs faster than 5k pace, 60secs recovery X 4
Jog to end

Wasn’t sure how legs would be after lots of running and gym this week and also wary of starting too fast. But actually felt ok and pleased with the pace.

Split Summary
===
1) 0m - 10:09(0/m) 79/97bpm [INFb/mi] 18cal
2) 0m - 5(0/m) 81/82bpm [INFb/mi]
3) 0m - 1(0/m) 81/81bpm [INFb/mi]
4) 0m - 54(0/m) 72/80bpm [INFb/mi] 1cal
5) 0m - 1:09:13(0/m) 90/125bpm [INFb/mi] 161cal 1/63rpm

MBRB hip/glute circuit then single leg deadlifts with 5kg, smith machine squats with 2.5kg discs (16kg total), bicep curls, chest press, lat pull-down , clams & bridge with band

Split Summary
===
1) 0m - 1:16:51(0/m) 87/123bpm [INFb/mi] 166cal 2/106rpm

Split Summary
===
1) 1m - 10:30(10:30/m) 145/163bpm [1523b/mi] 93cal
2) 1m - 10:13(10:13/m) 162/168bpm [1654b/mi] 89cal
3) 1m - 10:34(10:34/m) 158/169bpm [1669b/mi] 91cal
4) 1m - 10:34(10:34/m) 177/183bpm [1869b/mi] 91cal
5) 1m - 10:34(10:34/m) 171/192bpm [1806b/mi] 94cal
6) 1m - 10:14(10:14/m) 171/179bpm [1751b/mi] 92cal
7) 0.01m - 3(8:06/m) 171/171bpm [1386b/mi]