Cats Whiskers

CD

1) 0.34m - 3:09(9:12/m) 28cal

15 x 1 min, 1R split into 5 x [26/28/30] ladder. Focused on pushing arms away at the end of the drive / start of recovery. Managed to hit the rates more consistently than in the last session, though they started to drift a bit in the last 4 reps. Rep 15 was a 1-min SB by 1m! Good session.

1) 0.14m - 1:00(7:09/m) 13cal
2) 0.07m - 1:00(13:55/m) 6cal
3) 0.14m - 1:00(6:58/m) 14cal
4) 0.07m - 1:00(13:55/m) 6cal
5) 0.15m - 1:00(6:49/m) 15cal
6) 0.07m - 1:00(14:28/m) 6cal
7) 0.14m - 1:00(7:04/m) 14cal
8) 0.07m - 1:00(15:08/m) 6cal
9) 0.14m - 1:00(6:54/m) 14cal
10) 0.07m - 1:00(14:06/m) 6cal
11) 0.15m - 1:00(6:46/m) 15cal
12) 0.07m - 1:00(13:52/m) 6cal
13) 0.14m - 1:00(7:00/m) 14cal
14) 0.07m - 1:00(14:25/m) 6cal
15) 0.15m - 1:00(6:53/m) 15cal
16) 0.07m - 1:00(14:54/m) 6cal
17) 0.15m - 1:00(6:42/m) 15cal
18) 0.06m - 1:00(16:36/m) 6cal
19) 0.14m - 1:00(6:58/m) 14cal
20) 0.05m - 1:00(19:52/m) 5cal
21) 0.15m - 1:00(6:51/m) 15cal
22) 0.07m - 1:00(14:46/m) 6cal
23) 0.15m - 1:00(6:41/m) 15cal
24) 0.06m - 1:00(17:22/m) 6cal
25) 0.15m - 1:00(6:53/m) 15cal
26) 0.06m - 1:00(17:09/m) 6cal
27) 0.15m - 1:00(6:44/m) 15cal
28) 0.06m - 1:00(15:48/m) 6cal
29) 0.15m - 1:00(6:33/m) 16cal
30) 0.08m - 1:00(12:29/m) 7cal

Aborted intervals - set it up as a continuous piece with 1-min splits so couldn’t see previous split.

1) 0.19m - 1:33(8:07/m) 17cal

WU

1) 2.49m - 20:32(8:14/m) 216cal

1) 0.5m - 4:42(9:27/m) 40cal

W2D1. 6K @ average pace of last week’s 5K, i.e. 2.18.8/500m. Managed to stick to planned s/r: 3K @ 24, 2K @ 26, 1K @ 28. Average pace 0.8s under target. An SB by c. 12s and best 6K time for 3 years.

1) 3.73m - 27:36(7:24/m) 342cal

WU

1) 2.18m - 18:14(8:21/m) 189cal

1) 0.42mi - 16:22(39:02/mi) 75/92bpm [2927b/mi] 38cal 4/67rpm

Margi Young - Release Neck and Jaw Tension Now!

EMAC 3. Rubbish evening. Track was too wet for my trainers to grip and problems with right foot mean I can’t wear spikes at the moment, so ended up jumping off 5 slow strides. ‘Best’ was 2.49m, enough for 2nd, but so frustrating not to be able to give it full beans.

1) 0.12mi - 6:35(54:05/mi) 84/92bpm [4543b/mi] 22cal
2) 0.57mi - 6:12(10:49/mi) 139/154bpm [1503b/mi] 65cal
3) 1mi - 59:59(59:59/mi) 111/153bpm [6657b/mi] 282cal
4) 0.06mi - 16:26(4:20:05/mi) 91/107bpm [23668b/mi] 41cal
5) 0.26mi - 1:55:38(7:30:35/mi) 82/110bpm [36948b/mi] 288cal

1) 0.06mi - 2:08(38:36/mi) 89/95bpm [3435b/mi] 8cal 29/74rpm

1) 0.91mi - 26:09(28:47/mi) 92/117bpm [2648b/mi] 121cal 27/113rpm

CD

1) 0.63m - 5:19(8:30/m) 53cal

Zephyr Wildman - Daily Floor Flow.

Rep 2. 1K @ 26, 500m @ 28, 500m @ 30. SB by about 6s.

1) 1.24m - 8:48(7:04/m) 119cal

W2D2: 2 x 2K @ c. 2:15.9 (ave pace of 1K reps in W1). Supposed to be 4R, but went for untimed recoveries which were probably about the right length. Kept s/r to about 26 on rep 1.

1) 1.24m - 8:59(7:13/m) 116cal

1) 2.01m - 17:06(8:30/m) 172cal

1) 1mi - 28:43(28:43/mi) 81/96bpm [2326b/mi] 88cal 14/72rpm
2) 0.4mi - 12:04(29:51/mi) 91/102bpm [2716b/mi] 47cal 35/83rpm

1) 1mi - 1:05:58(1:05:58/mi) 86/108bpm [5672b/mi] 218cal 14/104rpm
2) 0.39mi - 9:26(24:01/mi) 91/98bpm [2185b/mi] 40cal 43/60rpm

1) 0mi - 2:13:09(0/mi) 94/158bpm [INFb/mi] 493cal

1) 1mi - 40:29(40:29/mi) 75/93bpm [3036b/mi] 97cal 3/62rpm
2) 1mi - 27:17(27:17/mi) 81/106bpm [2211b/mi] 92cal 10/58rpm
3) 0.73mi - 53:15(1:13:13/mi) 77/147bpm [5637b/mi] 131cal 8/93rpm

1) 0mi - 15:40(0/mi) 82/102bpm [INFb/mi] 45cal

1) 0.19mi - 16:49(1:27:56/mi) 91/102bpm [8001b/mi] 64cal 8/55rpm

SM @ Sheringham Potty Festival.

1) 0mi - 47:48(0/mi) 103/163bpm [INFb/mi] 225cal

1) 1mi - 53:56(53:56/mi) 93/135bpm [5016b/mi] 204cal 26/89rpm
2) 0.09mi - 12:44(2:22:12/mi) 85/120bpm [12087b/mi] 33cal 4/63rpm

1) 1mi - 37:05(37:05/mi) 92/114bpm [3412b/mi] 135cal 2/77rpm
2) 0.68mi - 21:10(31:10/mi) 101/118bpm [3148b/mi] 84cal 21/93rpm

1) 0mi - 2:50:00(0/mi) 99/160bpm [INFb/mi] 659cal

1) 0.31mi - 7:55(25:27/mi) 91/102bpm [2316b/mi] 32cal 37/101rpm

1) 0.34m - 3:08(9:16/m) 27cal

W2D3: 8 x 400m, 2R @ average pace of 15 x 1 min last week, i.e. 2:07.8. Tired tonight and really not in the mood so had to grind this one out. Kept s/r to 28 and tried to keep stroke powerful. More or less hit the average pace but didn’t really enjoy this one.

1) 0.25m - 1:43(6:55/m) 25cal
2) 0.13m - 2:00(15:32/m) 12cal
3) 0.25m - 1:42(6:51/m) 25cal
4) 0.14m - 2:00(14:40/m) 12cal
5) 0.25m - 1:43(6:52/m) 25cal
6) 0.13m - 2:00(15:39/m) 12cal
7) 0.25m - 1:43(6:52/m) 25cal
8) 0.12m - 2:00(17:02/m) 11cal
9) 0.25m - 1:43(6:53/m) 25cal
10) 0.05m - 2:00(42:58/m) 10cal
11) 0.25m - 1:42(6:51/m) 25cal
12) 0.11m - 2:00(18:14/m) 11cal
13) 0.25m - 1:42(6:50/m) 25cal
14) 0.1m - 2:00(19:38/m) 11cal
15) 0.25m - 1:42(6:49/m) 25cal
16) 0.16m - 2:00(12:32/m) 13cal

WU

1) 2.5m - 20:50(8:20/m) 216cal

Deviation from W3D1, which was supposed to be 8K at average pace of last week’s 6K, i.e. 2:18.0. I knew I wouldn’t hit that, and it’s a busy week, so decided to have a bash at a 30-min piece at the target pace. Slightly over but good to complete a longer piece at a higher rate (20 mins @ 24, 10 mins @ 26). Best 30 mins for nearly 3 years.

1) 4.04m - 30:00(7:25/m) 372cal

WU

1) 1.88m - 16:12(8:37/m) 160cal

Vanessa Michielon - Uplifting Vinyasa Yoga Flow.

1) 1mi - 28:03(28:03/mi) 93/115bpm [2609b/mi] 127cal 35/76rpm
2) 0.71mi - 15:16(21:23/mi) 97/107bpm [2074b/mi] 78cal 45/64rpm

5 mins walking WU, then 12 x 1 min, 1R, then walking CD. (First rep doesn’t show as I forgot how this was programmed and started running at 5 mins into the WU.) Enjoyed this. Form felt good apart from on the final rep, which was uphill, and recovered well.

1) 0.46mi - 7:01(15:21/mi) 113/152bpm [1735b/mi] 49cal
2) 0.11mi - 1:00(9:15/mi) 137/145bpm [1268b/mi] 11cal
3) 0.06mi - 1:00(16:12/mi) 133/146bpm [2154b/mi] 8cal
4) 0.11mi - 1:00(8:59/mi) 131/152bpm [1176b/mi] 10cal
5) 0.06mi - 1:00(15:57/mi) 144/158bpm [2296b/mi] 9cal
6) 0.11mi - 1:00(9:19/mi) 139/153bpm [1296b/mi] 11cal
7) 0.06mi - 1:00(15:47/mi) 145/158bpm [2288b/mi] 9cal
8) 0.11mi - 1:00(9:27/mi) 142/157bpm [1343b/mi] 11cal
9) 0.06mi - 1:00(15:46/mi) 147/162bpm [2319b/mi] 9cal
10) 0.11mi - 1:00(8:54/mi) 143/157bpm [1274b/mi] 11cal
11) 0.06mi - 1:00(15:44/mi) 148/160bpm [2329b/mi] 9cal
12) 0.11mi - 1:00(9:27/mi) 147/160bpm [1390b/mi] 11cal
13) 0.06mi - 1:00(15:32/mi) 149/164bpm [2315b/mi] 10cal
14) 0.11mi - 1:00(8:54/mi) 148/160bpm [1316b/mi] 12cal
15) 0.06mi - 1:00(16:37/mi) 153/166bpm [2542b/mi] 9cal
16) 0.11mi - 1:00(9:18/mi) 147/163bpm [1367b/mi] 11cal
17) 0.06mi - 1:00(16:12/mi) 153/166bpm [2478b/mi] 9cal
18) 0.11mi - 1:00(8:59/mi) 148/164bpm [1329b/mi] 11cal
19) 0.05mi - 1:00(18:40/mi) 158/168bpm [2948b/mi] 10cal
20) 0.11mi - 1:00(8:56/mi) 152/167bpm [1357b/mi] 11cal
21) 0.05mi - 1:00(18:19/mi) 162/170bpm [2966b/mi] 11cal
22) 0.1mi - 1:00(10:04/mi) 161/175bpm [1621b/mi] 12cal
23) 0.06mi - 1:00(17:05/mi) 166/175bpm [2836b/mi] 10cal
24) 0.43mi - 6:49(15:54/mi) 127/152bpm [2019b/mi] 48cal

1) 1mi - 1:54:08(1:54:08/mi) 76/109bpm [8674b/mi] 274cal 7/117rpm
2) 0.22mi - 1:56:33(8:48:57/mi) 79/119bpm [41787b/mi] 280cal 1/100rpm

1) 0.88mi - 4:48:56(5:30:05/mi) 79/118bpm [26077b/mi] 675cal 2/119rpm

1) 0mi - 1:36:18(0/mi) 115/164bpm [INFb/mi] 510cal

1) 0.34mi - 10:37(31:26/mi) 116/133bpm [3646b/mi] 71cal 27/61rpm

ELR @ Ely Folk Festival.

1) 0mi - 54:03(0/mi) 121/172bpm [INFb/mi] 342cal

1) 0.66mi - 42:56(1:05:32/mi) 114/149bpm [7471b/mi] 233cal 26/99rpm

1) 0.31mi - 19:22(1:03:24/mi) 83/99bpm [5263b/mi] 59cal 14/93rpm

1) 0.33mi - 17:14(52:55/mi) 92/102bpm [4868b/mi] 69cal 19/77rpm

1) 0mi - 45:32(0/mi) 102/161bpm [INFb/mi] 202cal

1) 0.16mi - 6:31(41:28/mi) 103/114bpm [4271b/mi] 32cal 23/59rpm

1) 0mi - 35:04(0/mi) 110/162bpm [INFb/mi] 189cal

1) 0.39mi - 14:41(37:14/mi) 110/119bpm [4096b/mi] 81cal 26/60rpm

1) 0mi - 51:08(0/mi) 114/167bpm [INFb/mi] 284cal

1) 1mi - 30:42(30:42/mi) 99/118bpm [3039b/mi] 140cal 27/68rpm
2) 0mi - 8(28:16/mi) 92/95bpm [2601b/mi]

1) 0mi - 30:05(0/mi) 113/167bpm [INFb/mi] 169cal

1) 0.33mi - 36:05(1:50:54/mi) 87/106bpm [9648b/mi] 117cal 8/99rpm

CD

1) 0.33m - 3:08(9:28/m) 27cal

Was planning 15 mins @ 18, 30 mins @ 20, 15 mins @ 22, but it turned into 15 @ 18, 20 @ 20, 20 @ 22, 5 @ 28. Second best distance in 1 hour ever and best for over 3 years. Takes me up 2 places in the rankings. Average pace is better than for my 10K SB and went through best 10K section in 47:11, which would have been a 33s improvement on my SB. Good session!

1) 7.84m - 1:00:00(7:39/m) 709cal

1) 0.68m - 6:10(9:05/m) 55cal

Vanessa Michielon - Yoga for Back Pain Relief.

Zephyr Wildman - Glute and Core Strength.

1) 0.71mi - 21:31(30:17/mi) 89/216bpm [2695b/mi] 83cal 30/78rpm

CD

1) 0.58m - 5:14(8:59/m) 47cal

Aimed for 30 mins @ 18 with 10 hard strokes every 2:30 mins.

1) 3.8m - 30:00(7:54/m) 332cal

1) 0.64m - 6:04(9:30/m) 51cal

1) 0.41mi - 10:33(25:28/mi) 82/98bpm [2089b/mi] 41cal 27/83rpm

SM @ The Red Lion, Stretham.

1) 0mi - 1:35:52(0/mi) 109/163bpm [INFb/mi] 439cal

Kate Walker -

1) 1.26m - 10:40(8:27/m) 107cal

Aborted 1 min rep. Thought I could improve on the previous attempt but head wasn’t in it.

1) 0.07m - 32(7:04/m) 7cal

Another TT. Another one I didn’t enjoy! But still an SB by 8m.

1) 0.16m - 1:00(6:22/m) 17cal

1) 0.31m - 2:01(6:29/m) 30cal

Aborted 10K. Aim was alternating rate 20/22 every 500m for 4K, then 20/24 for 4K, then 22/24 for final 2K, but I was overheating and had to keep stopping to wipe down / have a drink so decided to pull the plug.

1) 3.31m - 25:38(7:45/m) 296cal

WU

1) 1.35m - 11:44(8:42/m) 113cal

1) 0.75m - 7:00(9:22/m) 61cal

Another sort-of-aborted 10K. Aim was 5K @ 20, 3K @ 22, 2K @ 24. A bit cooler today with headband and fan going, but still only made it to 7K before bailing. Managed to complete it but a bit disappointing.

1) 6.21m - 48:51(7:52/m) 551cal

1) 1.25m - 10:48(8:39/m) 106cal

1) 0.87mi - 16:45(19:20/mi) 91/104bpm [1760b/mi] 77cal 44/62rpm

Norman Blair - Strengthen Knees and Back.

C&C Superwomen session. WU, TJ run-ups and a few strides.

1) 0.11mi - 19:41(3:02:49/mi) 85/103bpm [15539b/mi] 64cal
2) 0.56mi - 6:15(11:10/mi) 141/162bpm [1575b/mi] 61cal
3) 1mi - 43:27(43:27/mi) 121/160bpm [5257b/mi] 253cal
4) 0.85mi - 1:06:37(1:18:04/mi) 105/142bpm [8197b/mi] 230cal

Amy Holly -

CD

1) 0.77m - 7:15(9:22/m) 63cal

TT 2: Started at 28s/m and increased from there. Felt pretty comfortable throughout. SB by 39m and improved to equal 4th in the rankings - annoying not to have squeezed out one extra metre!

1) 0.58m - 4:00(6:50/m) 57cal

TT 1: aimed for 26 s/m throughout. SB by 8m.

1) 0.57m - 4:00(7:04/m) 52cal

Aborted 4-min piece.

1) 0.13m - 1:14(9:25/m) 12cal

2K @ 20, 2K @ 22, 1K @ 24, aiming to keep 1:3 drive:recovery ratio throughout. Much better consistency at 22 today.

1) 3.11m - 23:38(7:36/m) 281cal

WU

1) 1.29m - 11:06(8:35/m) 109cal

Clive Fogelman - Yoga for Runners - Glutes & Hips.

Lucy McCarthy - Yoga Detox and Energise.