Kazzaf

1) 1mi - 10:26(10:26/mi) 143/160bpm [1492b/mi] 92cal
2) 1mi - 10:06(10:06/mi) 154/164bpm [1555b/mi] 88cal
3) 1mi - 10:05(10:05/mi) 158/170bpm [1592b/mi] 87cal
4) 1mi - 10:03(10:03/mi) 157/168bpm [1577b/mi] 85cal
5) 1mi - 9:57(9:57/mi) 168/188bpm [1672b/mi] 90cal
6) 1mi - 9:50(9:50/mi) 167/188bpm [1643b/mi] 85cal
7) 1mi - 9:53(9:53/mi) 166/183bpm [1640b/mi] 82cal
8) 1mi - 10:02(10:02/mi) 174/189bpm [1747b/mi] 92cal
9) 1mi - 10:57(10:57/mi) 166/176bpm [1818b/mi] 93cal
10) 1mi - 9:59(9:59/mi) 189/200bpm [1887b/mi] 98cal
11) 0.01mi - 6(9:02/mi) 187/188bpm [1688b/mi] 1cal

Very happy with long run, my longest for over a year. Still have tightness in right side of back and it’s quite uncomfortable, can feel it when I’m running but wanted to get out and do something. Originally hoping I could manage around 8m but hoping I could do longer. Heart rate was a bit higher than expected but very pleased with pace. Forgot to stop watch when I waited to cross road hence the very slow mile 9

1) 0mi - 1:16:23(0/mi) 95/132bpm [INFb/mi] 199cal 11/79rpm

PT session with Dan
Left side of back is still quite sore when I make certain movements so I was worried this would be a waste of a session.

It actually was ok as did mainly legs but elevated squats without any weight but holding for longer. Also single leg deadlifts without weights but trying to go slower down, hold then fast up. Did other usual leg exercises ok.

1) 1mi - 9:59(9:59/mi) 152/165bpm [1517b/mi] 85cal
2) 1mi - 9:39(9:39/mi) 165/173bpm [1592b/mi] 87cal
3) 1mi - 9:36(9:36/mi) 163/170bpm [1564b/mi] 84cal
4) 1mi - 9:19(9:19/mi) 178/195bpm [1658b/mi] 92cal
5) 0.01mi - 5(8:17/mi) 182/182bpm [1509b/mi] 1cal

Run before getting ready for Claire’s wedding.

Legs felt heavy to start with but managed to pick up the pace. Can feel tightness in back but just kept going and tried to ignore it. Pleased to be able to manage this pace.

1) 1mi - 11:25(11:25/mi) 139/153bpm [1588b/mi] 90cal
2) 1mi - 10:46(10:46/mi) 153/161bpm [1646b/mi] 91cal
3) 1mi - 10:46(10:46/mi) 157/171bpm [1690b/mi] 93cal
4) 0.16mi - 1:41(10:34/mi) 155/162bpm [1638b/mi] 14cal

Nice chatty parkrun in the rain with Nina & Lesley the day after Claire’s wedding

1) 1mi - 11:08(11:08/mi) 142/155bpm [1581b/mi] 87cal
2) 0.37mi - 3:48(10:15/mi) 156/160bpm [1600b/mi] 32cal

Run down to Parkrun

1) 0mi - 1:30:37(0/mi) 83/110bpm [INFb/mi] 172cal 1/88rpm

Leg Session again as left side still quite Single leg RDL no weights

Single leg bridge 3 x 15 each leg
Deadbugs no weight 3 x 20
Ad ductors 45kg
Leg Press 56kg
Single leg press 25kg
Leg press calf raises 35kg
Leg extension 20kg x 20, 22kg x 15, 22kg x 15
Ab ductors 32kg x 18, 32kg x 18
Single leg box squats no weights 3 x 12 each leg
Elevated split squats no weights 3 x

1) 1mi - 10:38(10:38/mi) 143/159bpm [1520b/mi] 87cal
2) 1mi - 10:32(10:32/mi) 152/164bpm [1602b/mi] 88cal
3) 1mi - 10:12(10:12/mi) 161/165bpm [1642b/mi] 90cal
4) 1mi - 10:13(10:13/mi) 161/166bpm [1644b/mi] 89cal
5) 1mi - 10:05(10:05/mi) 163/172bpm [1643b/mi] 86cal
6) 1mi - 10:14(10:14/mi) 169/175bpm [1731b/mi] 92cal
7) 0.5mi - 5:07(10:11/mi) 168/174bpm [1711b/mi] 46cal

Easy run. Back still a bit tight but not too painful, a bit better than yesterday. Pleased to see that heart rate is a little lower than usual too.

1) 0mi - 1:34:24(0/mi) 92/164bpm [INFb/mi] 254cal 11/70rpm

1) 0mi - 1:19:24(0/mi) 83/115bpm [INFb/mi] 149cal

Pt session with Dan
Did something a bit different today to test out upper body.

Did dumbbell chest press both flat and incline and worked through different weights getting heavier. Had no problem with my muscle in left side, obviously found it harder as I went heavier.

Also did upright seated row and single hand lat pull-down

1) 1mi - 10:28(10:28/mi) 144/156bpm [1506b/mi] 91cal
2) 1mi - 10:15(10:15/mi) 151/161bpm [1547b/mi] 85cal
3) 1mi - 10:17(10:17/mi) 158/167bpm [1624b/mi] 85cal
4) 1mi - 10:11(10:11/mi) 156/162bpm [1589b/mi] 85cal
5) 1mi - 10:21(10:21/mi) 159/167bpm [1645b/mi] 88cal
6) 1mi - 10:03(10:03/mi) 164/167bpm [1649b/mi] 89cal
7) 1mi - 10:02(10:02/mi) 167/185bpm [1676b/mi] 83cal
8) 1mi - 9:40(9:40/mi) 170/183bpm [1643b/mi] 87cal
9) 0.01mi - 5(9:07/mi) 171/171bpm [1559b/mi] 1cal

Really happy with this run. Can still feel tightness in left side but no worse after yesterday’s pt session. Had no idea how far I’d run today, thought I’d just take it as it comes but felt ok and weather was perfect so just kept going.

Not sure about heart rate as recently watch seems to be recording low.

1) 1mi - 9:10(9:10/mi) 162/173bpm [1486b/mi] 83cal
2) 1mi - 9:09(9:09/mi) 175/182bpm [1602b/mi] 87cal
3) 1mi - 9:07(9:07/mi) 176/187bpm [1605b/mi] 87cal
4) 1mi - 9:11(9:11/mi) 184/189bpm [1689b/mi] 91cal
5) 1mi - 8:48(8:48/mi) 185/194bpm [1626b/mi] 88cal
6) 0.02mi - 6(6:42/mi) 191/191bpm [1280b/mi] 1cal

Wellingborough 5
Club Champs race
Had no idea what to expect as not done any speed Trs since back has been sore (3-4 weeks). Can still feel tightness in back but not too bad. Just ran and didn’t look at watch until 4th mile but felt like I was fairly consistent with pace. A bit disappointed though to see that it started with 9.xx as felt like I was running faster. Really tried to pick it up in last mile and happy that I managed to do it.

1) 0mi - 1:17:36(0/mi) 92/121bpm [INFb/mi] 193cal 1/70rpm

Adjusted Upper A session as still have slight niggle in left side

Deadbugs with 8kg
Deadbugs no weight

Single leg bridge
Incline chest press 10kg then 12kg
Flat chest press 10kg then 12kg
Low Row 18kg, then 23kg
Cable rope hammer curl 18kg, then 23kg
Cable rope upright row 18kg, then 23kg
Single arm lat pull-down

Seated shoulder press 14kg

Finished with 15mins stair climb level 8

Werrington Guesstimate

5m social run with Nina & Lesley. Perfect weather. Enjoyed it but felt like it was hard work for a slow pace but perhaps working legs today at the gym made it feel harder.

1) 0mi - 1:06:19(0/mi) 86/110bpm [INFb/mi] 140cal 1/69rpm
2) 0mi - 20:08(0/mi) 99/111bpm [INFb/mi] 57cal

Lower B Mix

Hip/glute circuit

Deadbugs with 9kg
Deadbugs without weight

Single leg bridge

Single leg RDL no weight 3 x 15
Lying hamstring curl 2 sets 23kg x 12
Plate loaded leg press 3 sets 35kg (each end) x 12
Plate loaded leg press calf raises 3 sets 35kg (each end) x 15
Cable crunch 2 sets x 27kg x 15

Finished with stair climb level 8 15mins

1) 0.5mi - 4:34(9:12/mi) 152/171bpm [1398b/mi] 43cal
2) 0.48mi - 4:02(8:27/mi) 170/179bpm [1436b/mi] 39cal
3) 0.16mi - 2:00(12:21/mi) 166/179bpm [2051b/mi] 17cal
4) 0.5mi - 4:01(8:05/mi) 181/193bpm [1463b/mi] 44cal
5) 0.17mi - 2:00(11:56/mi) 166/193bpm [1982b/mi] 19cal
6) 0.48mi - 4:01(8:17/mi) 187/193bpm [1550b/mi] 43cal
7) 0.15mi - 2:00(13:24/mi) 159/191bpm [2130b/mi] 16cal
8) 0.25mi - 2:00(7:52/mi) 171/177bpm [1346b/mi] 21cal
9) 0.07mi - 1:01(13:35/mi) 172/175bpm [2337b/mi] 9cal
10) 0.25mi - 2:01(7:54/mi) 181/195bpm [1430b/mi] 21cal
11) 0.07mi - 1:00(13:31/mi) 177/194bpm [2392b/mi] 9cal
12) 0.25mi - 2:01(8:07/mi) 188/194bpm [1525b/mi] 22cal
13) 0.01mi - 4(10:53/mi) 185/196bpm [2014b/mi] 1cal
14) 0.5mi - 4:50(9:43/mi) 175/190bpm [1700b/mi] 46cal
15) 0.01mi - 13(33:52/mi) 189/190bpm [6402b/mi] 2cal

Solo lunchtime track session. First time there for about a year. It was hot! It was also really hard work after yesterday’s leg day and guesstimate 5m run. But got it done.

2 lap warm up
4min at 10k pace with 2 min recovery X 3
2min at 5k pace with 1 min recovery X 3
2 lap warm down

Fairly happy to see these splits but knew at the end I was struggling. Very nice to see some 7.52 and 7.54 splits.

1) 0mi - 1:18:39(0/mi) 103/132bpm [INFb/mi] 241cal 5/91rpm

Lower B session with Dan
Elevated split squats, first time with weights for a few weeks but managed a set with 7kg

RDL with dumbbells instead of bar today, 10 reps with pair of 18kg, then 5 with 23kg
Leg extension 2 sets of 8 at 120kg, then 12 at 80kg
Ad ductors 43kg x 15, then 57kg x 12
Ab ductors 57kg x 12, then x 15

1) 0mi - 1:15:14(0/mi) 101/129bpm [INFb/mi] 222cal 2/65rpm

1) 1mi - 10:14(10:14/mi) 161/167bpm [1648b/mi] 89cal
2) 1mi - 9:58(9:58/mi) 169/182bpm [1685b/mi] 92cal
3) 1mi - 10:13(10:13/mi) 173/183bpm [1767b/mi] 91cal
4) 0.76mi - 7:33(9:59/mi) 175/185bpm [1746b/mi] 71cal

Part 2 after stopping watch accidentally.
Quite tired today but pleased to have done it and glad I went out early

1) 1mi - 10:26(10:26/mi) 147/160bpm [1534b/mi] 85cal
2) 1mi - 10:18(10:18/mi) 159/165bpm [1639b/mi] 90cal
3) 0.59mi - 6:00(10:12/mi) 161/167bpm [1643b/mi] 52cal

Earlyish run from home as it’s going to be a hot day. Had no idea of distance as legs a bit tired after Tuesdays 5m, Wednesdays track and yesterday’s leg session but happy to manage more than 6m.

Disjointed as pressed stop on watch instead of pause, so it’s in two parts.

1) 0.53mi - 15:01(28:15/mi) 117/142bpm [3305b/mi] 69cal 40/106rpm

Walk last 0.5m home in the sunshine

1) 1mi - 10:40(10:40/mi) 142/156bpm [1515b/mi] 89cal
2) 1mi - 10:24(10:24/mi) 152/159bpm [1580b/mi] 88cal
3) 1mi - 10:30(10:30/mi) 159/171bpm [1668b/mi] 87cal
4) 1mi - 10:21(10:21/mi) 155/166bpm [1605b/mi] 86cal
5) 1mi - 10:06(10:06/mi) 162/168bpm [1637b/mi] 90cal
6) 1mi - 10:15(10:15/mi) 164/172bpm [1680b/mi] 89cal
7) 1mi - 10:30(10:30/mi) 168/174bpm [1765b/mi] 90cal
8) 1mi - 10:13(10:13/mi) 173/184bpm [1768b/mi] 91cal
9) 1mi - 10:10(10:10/mi) 164/186bpm [1666b/mi] 84cal
10) 1mi - 10:19(10:19/mi) 167/176bpm [1722b/mi] 84cal
11) 1mi - 10:14(10:14/mi) 168/172bpm [1720b/mi] 88cal
12) 0.01mi - 5(10:39/mi) 170/171bpm [1810b/mi] 1cal

Longest run for ages. Had aimed for 10m but at 8m I still felt quite good so decided to hang on for 11. Last couple of miles started to feel like hard work but actually the pace remained fairly consistent.

Very happy with this on quite a hot day. It was nice to do a different route for a change and to see the seal at the rowing lake.

Legs felt good and not much tightness in left side today.

1) 0mi - 1:33:32(0/mi) 90/152bpm [INFb/mi] 241cal 11/77rpm

New workout session received from Dan last night so first time on it today.

Managed most things ok I think but really find cable exercises difficult. Definitely need to find one machine and try to stick to it.

Finished with 15mins cross trainer

1) 0mi - 1:16:10(0/mi) 81/108bpm [INFb/mi] 137cal 1/77rpm

Lower Session - new program

Really disappointed as didn’t get there until 5pm and it was really busy. Couldn’t get on the machines I wanted to and also wasn’t sure about some of the exercises and how to do them and on what machine.

Did a bit of adhoc random stuff instead.

1) 1mi - 10:33(10:33/mi) 140/156bpm [1477b/mi] 85cal
2) 1mi - 10:33(10:33/mi) 148/160bpm [1561b/mi] 86cal
3) 1mi - 10:15(10:15/mi) 159/170bpm [1629b/mi] 90cal
4) 0.14mi - 1:25(10:03/mi) 160/164bpm [1609b/mi] 13cal

Supposed to be easy 2m run but couldn’t get my head round the short distance so upped it to 5k.

As always though it didn’t feel easy. It never does

1) 1mi - 9:09(9:09/mi) 161/192bpm [1472b/mi] 86cal
2) 1mi - 8:17(8:17/mi) 187/193bpm [1550b/mi] 86cal
3) 1mi - 8:31(8:31/mi) 184/191bpm [1568b/mi] 87cal
4) 0.13mi - 1:10(8:42/mi) 182/185bpm [1584b/mi] 12cal

Stamford 5k
First time in new course.
Grassy, congested start but probably better that way. Knew I was working hard as I was definitely counting down the distance after half way but trying not to look at my watch. Overall fairly happy with pace, especially after yesterday’s leg day and today’s bike ride.

Feel like I’m making progress again

1) 5mi - 30:35(6:07/mi) 107/126bpm [655b/mi] 112cal
2) 5mi - 33:06(6:37/mi) 115/138bpm [761b/mi] 123cal
3) 0.27mi - 1:54(6:59/mi) 110/117bpm [768b/mi] 5cal

10m on mountain bike to rowing lake looking for the seal. Thought this would be better than doing nothing as have 5k tonight and full body gym session tomorrow.

1) 0mi - 1:42:59(0/mi) 95/139bpm [INFb/mi] 273cal 6/76rpm

Full body session with Dan.
Lots of demos as quite a few new exercises.

1) 1mi - 18:58(18:58/mi) 92/102bpm [1744b/mi] 73cal 62/70rpm
2) 1mi - 19:21(19:21/mi) 97/131bpm [1876b/mi] 76cal 62/67rpm
3) 0.1mi - 2:11(22:32/mi) 97/101bpm [2185b/mi] 8cal 50/64rpm

Walk to Serpentine Green to get some shopping

1) 1mi - 10:21(10:21/mi) 145/159bpm [1500b/mi] 86cal
2) 1mi - 10:07(10:07/mi) 159/168bpm [1609b/mi] 86cal
3) 1mi - 9:43(9:43/mi) 163/168bpm [1584b/mi] 88cal
4) 1mi - 9:59(9:59/mi) 169/175bpm [1686b/mi] 91cal
5) 1mi - 9:46(9:46/mi) 171/181bpm [1670b/mi] 90cal
6) 1mi - 10:20(10:20/mi) 157/171bpm [1623b/mi] 85cal
7) 1mi - 9:33(9:33/mi) 173/178bpm [1652b/mi] 90cal
8) 1mi - 9:05(9:05/mi) 180/189bpm [1634b/mi] 89cal
9) 0.15mi - 1:15(8:36/mi) 185/188bpm [1591b/mi] 12cal

Plan was 8m but wanted to do parkrun and didn’t know whether to do 5m before or after. Decided to do it before just in case anyone was around for coffee.

Felt a little bit stressed as wanted to ensure I made it to the start but couldn’t see actual time on watch, only my running time. Didn’t pay any attention to my pace, just ran and managed to get there in enough time. Parkrun mile 1 was really congested and very slow but managed to pick up pace as it got less congested. Surprised that I managed a fairly decent pace in miles 2 & 3 with even a little bit of a sprint finish.