Miser

Nice little run with Rowan on his bike. Not enough time to make it up to the planned 7+ for 220 mile month

1) 3.24mi - 29:42(9:10/mi) 107/130bpm [980b/mi] 283cal

Next Hadd fitness test. Probably a bit soon after the first - 6 weeks, but most of the training has happened in the last 4..

Anyway -

Key stats:

130bpm: 11:49; 7:55 [-6s]
140: 11:09; 7:29 [+6s]
150: 9:53: 6:37 [-13s]
160: 9:21; 6:16 [-11s]
170: 8:40; 5:48 [-4s]

compared to:

130bpm: 11:54; 7:59m/mi
140: 11:03; 7:25
150: 10:06; 6:46
160: 9:33; 6:24
170: 8:44; 5:52

HR monitor was being tricky today with the 130s and last time with the 170s. I think today it just gave a slightly higher average than it should with lots of odd 138 spikes. Poor contact on the 170s previously meant HR stayed low until I adjusted it - so potentially ran faster than HR last time - which might explain the smaller improvement than elsewhere.

I'm guessing this is all more positive than I'd initially thought when doing the test.

1) 0.66mi - 5:46(8:43/mi) 117/144bpm [1020b/mi] 61cal
2) 1.49mi - 11:49(7:55/mi) 132/140bpm [1046b/mi] 144cal
3) 0.06mi - 1:30(25:58/mi) 110/136bpm [2856b/mi] 8cal
4) 1.49mi - 11:09(7:29/mi) 140/146bpm [1047b/mi] 145cal
5) 0.08mi - 1:30(18:24/mi) 114/141bpm [2098b/mi] 8cal
6) 1.49mi - 9:53(6:37/mi) 150/154bpm [994b/mi] 141cal
7) 0.06mi - 1:30(23:09/mi) 124/152bpm [2871b/mi] 9cal
8) 1.49mi - 9:21(6:16/mi) 160/167bpm [1003b/mi] 143cal
9) 0.07mi - 1:30(21:24/mi) 132/159bpm [2826b/mi] 11cal
10) 1.49mi - 8:40(5:48/mi) 168/174bpm [976b/mi] 138cal
11) 0.08mi - 1:30(18:10/mi) 145/174bpm [2635b/mi] 14cal
12) 1.54mi - 11:49(7:40/mi) 141/148bpm [1080b/mi] 150cal

1) 7.55mi - 1:01:58(8:13/mi) 127/146bpm [1043b/mi] 713cal

1) 1mi - 6:45(6:45/mi) 144/158bpm [971b/mi] 89cal
2) 1mi - 5:48(5:48/mi) 163/168bpm [946b/mi] 88cal
3) 0.07mi - 28(6:19/mi) 168/168bpm [1062b/mi] 7cal

1) 6.31mi - 47:00(7:27/mi) 129/146bpm [961b/mi] 540cal

1) 4.17mi - 33:58(8:08/mi) 133/146bpm [1082b/mi] 404cal

0.47 added after double tapping the watch.

Hotel fire alarm and power cut made for an interesting night before this!

1) 12.02mi - 1:35:38(7:57/mi) 137/152bpm [1090b/mi] 1188cal

1) 3.8mi - 31:18(8:14/mi) 131/145bpm [1079b/mi] 368cal

1) 5.08mi - 40:17(7:56/mi) 135/154bpm [1070b/mi] 494cal

1 hour at 82-84% max hr, so increasing from what I’ve been doing lately. Felt and came out the same as 80-82% - think hr has been raised all week anyway as knackered and potentially with the edge of a cold, so assuming things will pick up soon.

1) 1.89mi - 15:01(7:56/mi) 133/152bpm [1056b/mi] 187cal
2) 8.81mi - 59:49(6:47/mi) 158/168bpm [1072b/mi] 871cal

1) 5.67mi - 45:43(8:04/mi) 126/142bpm [1015b/mi] 524cal

1) 0.4mi - 2:58(7:27/mi) 114/129bpm [850b/mi] 32cal

Alternating 0.2s at 5:40/7:00 ish pace.
Didn’t concentrate hugely on pace, just good to get running again.

Entered a race for the weekend to try and reboot motivation ahead of marathon training starting properly next week.

1) 2mi - 15:51(7:56/mi) 143/157bpm [1134b/mi] 212cal
2) 0.2mi - 1:08(5:39/mi) 167/174bpm [943b/mi] 18cal
3) 0.2mi - 1:28(7:18/mi) 167/174bpm [1218b/mi] 22cal
4) 0.2mi - 1:08(5:41/mi) 172/178bpm [977b/mi] 19cal
5) 0.2mi - 1:25(7:05/mi) 172/178bpm [1219b/mi] 22cal
6) 0.2mi - 1:08(5:41/mi) 174/178bpm [988b/mi] 19cal
7) 0.2mi - 1:24(6:58/mi) 172/178bpm [1199b/mi] 22cal
8) 0.2mi - 1:08(5:40/mi) 173/175bpm [980b/mi] 19cal
9) 0.2mi - 1:24(7:01/mi) 167/175bpm [1172b/mi] 21cal
10) 0.2mi - 1:10(5:49/mi) 170/174bpm [989b/mi] 19cal
11) 0.2mi - 1:22(6:48/mi) 170/174bpm [1156b/mi] 21cal
12) 0.2mi - 1:07(5:36/mi) 171/174bpm [959b/mi] 18cal
13) 0.2mi - 1:24(6:59/mi) 168/174bpm [1174b/mi] 21cal
14) 0.2mi - 1:10(5:48/mi) 171/176bpm [992b/mi] 19cal
15) 0.2mi - 1:27(7:15/mi) 167/176bpm [1209b/mi] 22cal
16) 0.2mi - 1:05(5:27/mi) 172/176bpm [938b/mi] 17cal
17) 0.2mi - 1:25(7:06/mi) 169/181bpm [1201b/mi] 22cal
18) 0.88mi - 6:29(7:24/mi) 160/164bpm [1183b/mi] 92cal

1) 4.02mi - 33:15(8:16/mi) 136/167bpm [1124b/mi] 404cal

1) 6.34mi - 48:16(7:37/mi) 141/151bpm [1074b/mi] 622cal

12th in 35:12.

Pleased with this on a really muggy day. Stuck with a group for the first half and hadn’t really twigged how slow we were running. Probably did me a favour though.

1) 1.86mi - 10:30(5:38/mi) 164/173bpm [925b/mi] 161cal
2) 1.24mi - 7:12(5:47/mi) 173/174bpm [1000b/mi] 117cal
3) 1.23mi - 6:54(5:38/mi) 177/180bpm [997b/mi] 117cal
4) 1.24mi - 7:03(5:40/mi) 181/182bpm [1024b/mi] 122cal
5) 0.63mi - 3:34(5:37/mi) 182/186bpm [1024b/mi] 63cal

1) 1.23mi - 10:06(8:12/mi) 120/145bpm [984b/mi] 112cal

1) 4.52mi - 35:54(7:56/mi) 132/149bpm [1048b/mi] 431cal

1) 6.28mi - 52:15(8:19/mi) 133/151bpm [1106b/mi] 613cal

2x 2 miles at HMP. 1/2 mile jog in between.
Felt good 👍

1) 1mi - 8:08(8:08/mi) 112/130bpm [911b/mi] 87cal
2) 2mi - 11:30(5:45/mi) 160/168bpm [920b/mi] 176cal
3) 0.5mi - 4:07(8:16/mi) 140/168bpm [1158b/mi] 51cal
4) 2.01mi - 11:33(5:46/mi) 168/174bpm [968b/mi] 183cal
5) 0.5mi - 3:49(7:41/mi) 153/173bpm [1176b/mi] 51cal

First intervals in a while - powered by children’s party food 🎉

4x 1/2mile @ 5:25 (90s), 60s, 8x 0.25 @ 5s (60s), 60s, 5x 0.1 (30s)

1) 2mi - 16:32(8:17/mi) 126/142bpm [1044b/mi] 193cal
2) 0.5mi - 2:45(5:31/mi) 156/163bpm [860b/mi] 42cal
3) 0.08mi - 1:30(17:42/mi) 122/163bpm [2159b/mi] 12cal
4) 0.5mi - 2:36(5:12/mi) 155/166bpm [806b/mi] 40cal
5) 0.09mi - 1:30(16:09/mi) 130/167bpm [2099b/mi] 14cal
6) 0.5mi - 2:42(5:23/mi) 155/164bpm [836b/mi] 41cal
7) 0.08mi - 1:30(18:00/mi) 130/164bpm [2339b/mi] 13cal
8) 0.5mi - 2:42(5:23/mi) 158/168bpm [852b/mi] 42cal
9) 0.09mi - 1:30(17:12/mi) 131/167bpm [2254b/mi] 12cal
10) 0.05mi - 1:00(21:25/mi) 105/110bpm [2249b/mi] 4cal
11) 0.25mi - 1:12(4:47/mi) 146/169bpm [699b/mi] 17cal
12) 0.06mi - 1:00(16:31/mi) 144/170bpm [2378b/mi] 11cal
13) 0.25mi - 1:13(4:50/mi) 155/171bpm [750b/mi] 18cal
14) 0.06mi - 1:00(16:47/mi) 148/171bpm [2485b/mi] 11cal
15) 0.25mi - 1:13(4:52/mi) 157/171bpm [764b/mi] 19cal
16) 0.07mi - 1:00(14:52/mi) 149/171bpm [2215b/mi] 12cal
17) 0.25mi - 1:10(4:41/mi) 162/175bpm [760b/mi] 18cal
18) 0.07mi - 1:00(14:09/mi) 153/174bpm [2165b/mi] 13cal
19) 0.25mi - 1:16(5:05/mi) 160/173bpm [813b/mi] 19cal
20) 0.07mi - 1:00(15:03/mi) 150/173bpm [2258b/mi] 12cal
21) 0.25mi - 1:11(4:43/mi) 159/176bpm [751b/mi] 18cal
22) 0.07mi - 1:00(15:22/mi) 156/177bpm [2397b/mi] 12cal
23) 0.25mi - 1:13(4:51/mi) 164/176bpm [794b/mi] 19cal
24) 0.06mi - 1:00(15:58/mi) 157/177bpm [2507b/mi] 13cal
25) 0.25mi - 1:11(4:42/mi) 164/179bpm [771b/mi] 18cal
26) 0.06mi - 1:00(16:09/mi) 157/179bpm [2536b/mi] 13cal
27) 0.05mi - 1:00(19:29/mi) 122/132bpm [2377b/mi] 5cal
28) 0.1mi - 26(4:25/mi) 145/166bpm [639b/mi] 6cal
29) 0.04mi - 30(11:43/mi) 163/168bpm [1910b/mi] 7cal
30) 0.1mi - 27(4:34/mi) 159/171bpm [725b/mi] 7cal
31) 0.04mi - 30(12:11/mi) 168/173bpm [2046b/mi] 7cal
32) 0.1mi - 28(4:35/mi) 163/172bpm [748b/mi] 7cal
33) 0.04mi - 30(12:31/mi) 170/176bpm [2128b/mi] 8cal
34) 0.1mi - 26(4:16/mi) 163/173bpm [694b/mi] 7cal
35) 0.04mi - 30(11:56/mi) 171/177bpm [2042b/mi] 8cal
36) 0.1mi - 26(4:24/mi) 167/176bpm [735b/mi] 7cal
37) 0.04mi - 30(13:05/mi) 174/179bpm [2277b/mi] 8cal
38) 0.79mi - 5:46(7:19/mi) 153/161bpm [1121b/mi] 79cal