Welcome To Fetcheveryone

1 mile warm up, 5 miles out and back at around half marathon pace with a couple of minutes recovery in between, 1 mile warm down.
Struggled to maintain the pace on the second set despite it being gradually downhill. Hoping for around 4:10 per km at Paddock Wood, let's see??

Split Summary
===
1) 1m - 7:42(7:42/m) 124/139bpm [956b/mi] 100cal
2) 1m - 6:44(6:44/m) 145/150bpm [977b/mi] 103cal
3) 1m - 6:40(6:40/m) 151/155bpm [1007b/mi] 104cal
4) 1m - 7:05(7:05/m) 153/159bpm [1084b/mi] 110cal
5) 1m - 6:37(6:37/m) 157/161bpm [1039b/mi] 108cal
6) 1m - 6:38(6:38/m) 161/164bpm [1068b/mi] 110cal
7) 1m - 6:54(6:54/m) 149/163bpm [1027b/mi] 103cal
8) 1m - 6:39(6:39/m) 156/158bpm [1038b/mi] 106cal
9) 1m - 7:16(7:16/m) 155/158bpm [1127b/mi] 113cal
10) 1m - 7:17(7:17/m) 155/158bpm [1129b/mi] 111cal
11) 1m - 6:58(6:58/m) 158/161bpm [1101b/mi] 111cal
12) 1m - 8:07(8:07/m) 149/159bpm [1208b/mi] 112cal
13) 0m - 2(9:56/m) 146/146bpm [1451b/mi]

Easy miles around the Bligh Way playing fields, left achilles is sore again but eases off eventually...

Split Summary
===
1) 0.62m - 5:26(8:45/m) 115/122bpm [1005b/mi] 63cal
2) 0.62m - 5:22(8:37/m) 127/134bpm [1095b/mi] 70cal
3) 0.62m - 5:02(8:07/m) 130/137bpm [1055b/mi] 67cal
4) 0.62m - 5:03(8:07/m) 129/136bpm [1047b/mi] 66cal
5) 0.62m - 5:14(8:26/m) 130/135bpm [1095b/mi] 69cal
6) 0.62m - 4:54(7:53/m) 126/132bpm [993b/mi] 61cal
7) 0.5m - 4:03(8:09/m) 128/132bpm [1043b/mi] 52cal

Club Session
Warm Up, 6 x 800m with 200m jogged recoveries, warm down. Poor night's sleep and pot washing in the tea room so pretty tired. Getting it done!

Split Summary
===
1) 0.62m - 5:30(8:51/m) 115/126bpm [1017b/mi] 63cal
2) 0.62m - 4:51(7:49/m) 126/133bpm [984b/mi] 66cal
3) 0.2m - 1:34(7:49/m) 129/136bpm [1009b/mi] 21cal
4) 0.46m - 3:06(6:42/m) 131/141bpm [878b/mi] 41cal
5) 0.13m - 1:04(8:01/m) 133/141bpm [1066b/mi] 14cal
6) 0.46m - 2:56(6:22/m) 145/151bpm [923b/mi] 46cal
7) 0.13m - 1:02(7:45/m) 141/151bpm [1092b/mi] 15cal
8) 0.46m - 2:51(6:11/m) 151/158bpm [935b/mi] 45cal
9) 0.1m - 45(7:44/m) 149/155bpm [1152b/mi] 11cal
10) 0.47m - 2:50(6:04/m) 154/159bpm [935b/mi] 46cal
11) 0.1m - 49(8:05/m) 152/157bpm [1229b/mi] 12cal
12) 0.46m - 2:55(6:20/m) 153/158bpm [968b/mi] 47cal
13) 0.13m - 1:03(7:48/m) 151/158bpm [1177b/mi] 15cal
14) 0.46m - 2:46(6:01/m) 158/166bpm [951b/mi] 46cal
15) 0.62m - 5:30(8:51/m) 129/165bpm [1142b/mi] 65cal
16) 0.62m - 5:16(8:29/m) 126/133bpm [1069b/mi] 68cal
17) 0.62m - 5:58(9:36/m) 126/141bpm [1210b/mi] 71cal
18) 0.62m - 5:02(8:05/m) 120/128bpm [971b/mi] 67cal
19) 0.1m - 54(9:22/m) 122/128bpm [1143b/mi] 11cal

Steady paced run from the top of Stoney Lane, along to Nashenden Farm, up to Hill Road, down to Pilgrim's Way, along to the cottages, up the long flight of steps back to Hill Road, down by the Robin Hood and back up Stoney Lane. Job done! ⛰️🏃💪

Split Summary
===
1) 0.62m - 5:00(8:03/m) 107/115bpm [861b/mi] 57cal
2) 0.62m - 5:00(8:02/m) 120/128bpm [964b/mi] 63cal
3) 0.62m - 5:40(9:08/m) 134/144bpm [1223b/mi] 80cal
4) 0.62m - 5:29(8:50/m) 133/142bpm [1175b/mi] 72cal
5) 0.62m - 6:10(9:56/m) 135/163bpm [1341b/mi] 80cal
6) 0.62m - 5:18(8:32/m) 150/166bpm [1280b/mi] 81cal
7) 0.62m - 4:50(7:47/m) 137/144bpm [1066b/mi] 66cal
8) 0.62m - 4:27(7:10/m) 133/135bpm [953b/mi] 57cal
9) 0.62m - 4:53(7:51/m) 140/152bpm [1099b/mi] 69cal
10) 0.62m - 5:09(8:18/m) 143/152bpm [1186b/mi] 72cal
11) 0.14m - 1:03(7:43/m) 137/138bpm [1058b/mi] 13cal
12) 0.01m - 2(6:09/m) 138/138bpm [849b/mi]

Warm down across the Lines to the memorial, across to Longhill Avenue, around the hospital perimeter and back to Medway Park with Richard and Matt.

Split Summary
===
1) 0.62m - 5:35(8:59/m) 123/127bpm [1104b/mi] 69cal
2) 0.62m - 5:38(9:04/m) 123/138bpm [1116b/mi] 70cal
3) 0.62m - 5:39(9:05/m) 116/137bpm [1054b/mi] 65cal
4) 0.62m - 5:42(9:10/m) 113/116bpm [1036b/mi] 63cal
5) 0.01m - 4(9:51/m) 116/116bpm [1143b/mi]

4 x 400m, 300m, 200m, each with 100m jogged recoveries in between.
Missed the bit about taking two minutes in between each set, hence I bashed through the lot in double quick time. Right TFL is quite sore, some remedial work is required.

Split Summary
===
1) 0.25m - 1:30(6:00/m) 126/145bpm [757b/mi] 18cal
2) 0.06m - 31(9:08/m) 144/146bpm [1316b/mi] 7cal
3) 0.19m - 1:09(5:56/m) 142/146bpm [843b/mi] 17cal
4) 0.06m - 29(8:30/m) 144/146bpm [1223b/mi] 7cal
5) 0.12m - 42(5:36/m) 145/150bpm [811b/mi] 11cal
6) 0.06m - 32(8:35/m) 148/150bpm [1271b/mi] 8cal
7) 0.25m - 1:26(5:47/m) 151/157bpm [874b/mi] 23cal
8) 0.06m - 30(8:04/m) 153/157bpm [1233b/mi] 7cal
9) 0.19m - 1:04(5:45/m) 152/157bpm [874b/mi] 17cal
10) 0.06m - 30(8:09/m) 154/157bpm [1255b/mi] 7cal
11) 0.13m - 41(5:18/m) 152/156bpm [804b/mi] 11cal
12) 0.06m - 30(8:52/m) 153/156bpm [1357b/mi] 7cal
13) 0.25m - 1:27(5:50/m) 155/160bpm [904b/mi] 23cal
14) 0.06m - 31(8:18/m) 156/160bpm [1295b/mi] 8cal
15) 0.19m - 1:09(6:12/m) 150/153bpm [930b/mi] 18cal
16) 0.06m - 30(8:00/m) 152/154bpm [1216b/mi] 7cal
17) 0.13m - 46(5:50/m) 148/150bpm [864b/mi] 11cal
18) 0.06m - 35(9:24/m) 146/152bpm [1372b/mi] 8cal
19) 0.25m - 1:30(6:03/m) 149/157bpm [901b/mi] 24cal
20) 0m - 1(0/m) 149/157bpm [INFb/mi] 24cal
21) 0.19m - 1:09(6:00/m) 151/154bpm [907b/mi] 18cal
22) 0.06m - 30(8:08/m) 152/155bpm [1235b/mi] 7cal
23) 0.12m - 45(6:01/m) 149/152bpm [897b/mi] 12cal
24) 0.07m - 34(7:39/m) 149/153bpm [1141b/mi] 9cal

Pre session road warm up with Richard, Chloe and Taryne then track with Richard and Neill.

Split Summary
===
1) 0.62m - 5:19(8:34/m) 107/118bpm [916b/mi] 59cal
2) 0.62m - 5:15(8:27/m) 115/130bpm [973b/mi] 62cal
3) 0.62m - 4:41(7:32/m) 121/124bpm [911b/mi] 60cal
4) 0.14m - 1:04(7:22/m) 122/123bpm [898b/mi] 13cal

Easy 4 miles around the Bligh Way playing fields, feeling easier as it went on.

Split Summary
===
1) 0.62m - 5:30(8:52/m) 115/125bpm [1019b/mi] 63cal
2) 0.62m - 5:26(8:44/m) 127/131bpm [1110b/mi] 71cal
3) 0.62m - 5:19(8:34/m) 126/133bpm [1079b/mi] 69cal
4) 0.62m - 5:11(8:20/m) 128/133bpm [1067b/mi] 65cal
5) 0.62m - 5:16(8:28/m) 130/135bpm [1100b/mi] 69cal
6) 0.62m - 4:58(8:00/m) 129/134bpm [1033b/mi] 63cal
7) 0.29m - 2:20(8:07/m) 130/133bpm [1054b/mi] 30cal
8) 0.24m - 2:00(8:19/m) 130/133bpm [1081b/mi] 25cal

2km warm up, Leybourne Lakes parkrun (20:03) and 2.5km warm down. Tagged onto Justin's shoulder for the second lap and he dragged me round when I would in all probability backed off. Legs not feeling great, Paddock Wood looking like a DNS at the moment. 😭

Split Summary
===
1) 0.62m - 5:28(8:48/m) 112/130bpm [985b/mi] 60cal
2) 0.62m - 5:11(8:20/m) 126/140bpm [1050b/mi] 68cal
3) 0.06m - 33(9:57/m) 112/123bpm [1114b/mi] 5cal
4) 0.62m - 3:59(6:24/m) 140/171bpm [896b/mi] 56cal
5) 0.62m - 4:02(6:30/m) 165/172bpm [1073b/mi] 68cal
6) 0.62m - 4:01(6:28/m) 159/168bpm [1027b/mi] 66cal
7) 0.62m - 4:01(6:28/m) 167/188bpm [1081b/mi] 69cal
8) 0.62m - 3:55(6:19/m) 189/202bpm [1194b/mi] 76cal
9) 0.02m - 7(6:33/m) 183/183bpm [1199b/mi] 1cal
10) 0.62m - 14:06(22:42/m) 120/183bpm [2724b/mi] 114cal
11) 0.62m - 5:20(8:34/m) 125/131bpm [1071b/mi] 65cal
12) 0.36m - 3:08(8:42/m) 127/130bpm [1104b/mi] 43cal

Second run of the day, this time at a steadier pace, 46 miles for the week.
Out to Wainscott, up Haven Street, along Common Road and back via Dillywood Lane, feeling okay but my glutes are definitely not firing...🤔

Split Summary
===
1) 0.62m - 5:20(8:34/m) 115/126bpm [986b/mi] 63cal
2) 0.62m - 4:53(7:52/m) 121/127bpm [952b/mi] 62cal
3) 0.62m - 4:44(7:37/m) 123/131bpm [938b/mi] 60cal
4) 0.62m - 4:48(7:44/m) 122/127bpm [944b/mi] 58cal
5) 0.62m - 5:07(8:14/m) 130/137bpm [1069b/mi] 67cal
6) 0.62m - 4:50(7:47/m) 130/144bpm [1012b/mi] 62cal
7) 0.62m - 4:29(7:13/m) 134/144bpm [967b/mi] 61cal
8) 0.62m - 4:47(7:41/m) 143/150bpm [1099b/mi] 68cal
9) 0.62m - 4:37(7:26/m) 143/147bpm [1063b/mi] 67cal
10) 0.45m - 3:42(8:15/m) 137/139bpm [1130b/mi] 49cal

No long run today, just 4 easy miles around the Bligh Way playing fields, keeping it nice and slow along with the heart rate.

Split Summary
===
1) 0.62m - 5:39(9:05/m) 106/117bpm [963b/mi] 61cal
2) 0.62m - 5:27(8:45/m) 121/126bpm [1060b/mi] 67cal
3) 0.62m - 5:21(8:37/m) 122/128bpm [1050b/mi] 65cal
4) 0.62m - 5:13(8:24/m) 126/131bpm [1059b/mi] 65cal
5) 0.62m - 5:18(8:32/m) 124/131bpm [1057b/mi] 64cal
6) 0.62m - 4:59(8:01/m) 127/134bpm [1018b/mi] 61cal
7) 0.26m - 2:04(7:54/m) 130/133bpm [1027b/mi] 25cal
8) 0.17m - 1:27(8:20/m) 128/131bpm [1066b/mi] 17cal

Slightly faster but definitely longer than earlier, run to Shorne Wood country park and back with a couple of laps in between.

Split Summary
===
1) 0.62m - 5:14(8:25/m) 120/128bpm [1009b/mi] 64cal
2) 0.62m - 5:10(8:18/m) 127/132bpm [1055b/mi] 67cal
3) 0.62m - 4:50(7:47/m) 122/132bpm [949b/mi] 61cal
4) 0.17m - 1:25(8:18/m) 129/134bpm [1072b/mi] 18cal
5) 0.45m - 3:44(8:19/m) 129/139bpm [1073b/mi] 49cal
6) 0.62m - 5:03(8:07/m) 129/139bpm [1048b/mi] 65cal
7) 0.62m - 5:09(8:17/m) 126/131bpm [1044b/mi] 62cal
8) 0.62m - 4:57(7:58/m) 128/134bpm [1020b/mi] 62cal
9) 0.62m - 5:08(8:16/m) 130/136bpm [1074b/mi] 64cal
10) 0.62m - 4:55(7:54/m) 119/129bpm [941b/mi] 66cal
11) 0.62m - 4:56(7:56/m) 125/133bpm [992b/mi] 67cal
12) 0.62m - 5:10(8:19/m) 127/132bpm [1057b/mi] 64cal
13) 0.62m - 4:53(7:52/m) 121/128bpm [951b/mi] 68cal
14) 0.19m - 1:34(8:14/m) 126/128bpm [1037b/mi] 22cal

Easy laps of the Bligh Way playing fields, keeping my heart rate in zones 1 and 2, spent just 4½ minutes in zone 2 and the rest in zone 1. 👍

Split Summary
===
1) 0.62m - 5:25(8:43/m) 113/124bpm [984b/mi] 62cal
2) 0.62m - 5:23(8:40/m) 124/129bpm [1075b/mi] 67cal
3) 0.62m - 5:16(8:29/m) 122/128bpm [1034b/mi] 64cal
4) 0.62m - 4:59(8:01/m) 123/130bpm [985b/mi] 61cal
5) 0.62m - 5:07(8:14/m) 123/130bpm [1014b/mi] 61cal
6) 0.62m - 5:09(8:18/m) 121/129bpm [1004b/mi] 60cal
7) 0.31m - 2:41(8:33/m) 117/121bpm [1000b/mi] 34cal
8) 0.31m - 2:44(8:49/m) 118/123bpm [1041b/mi] 34cal
9) 0.02m - 8(7:25/m) 123/124bpm [912b/mi] 1cal

Club Session
Warm up, 1200m, 1000m, 800m, 600m, 400m, 400m on grass with jogged recoveries, warm down. Not a TFL issue, just rubbish glutes...

Split Summary
===
1) 0.62m - 5:32(8:55/m) 111/122bpm [989b/mi] 62cal
2) 0.62m - 4:58(7:59/m) 125/131bpm [998b/mi] 65cal
3) 0.18m - 1:28(8:09/m) 127/134bpm [1034b/mi] 19cal
4) 0.62m - 4:10(6:43/m) 128/143bpm [859b/mi] 55cal
5) 0.12m - 47(6:28/m) 141/142bpm [911b/mi] 11cal
6) 0.18m - 1:25(7:45/m) 135/140bpm [1047b/mi] 20cal
7) 0.61m - 4:06(6:45/m) 140/145bpm [944b/mi] 61cal
8) 0.15m - 1:12(8:02/m) 131/142bpm [1052b/mi] 16cal
9) 0.47m - 3:06(6:35/m) 141/145bpm [929b/mi] 46cal
10) 0.08m - 52(10:51/m) 136/146bpm [1475b/mi] 10cal
11) 0.37m - 2:25(6:29/m) 139/145bpm [902b/mi] 36cal
12) 0.1m - 58(9:17/m) 137/144bpm [1272b/mi] 13cal
13) 0.25m - 1:37(6:32/m) 138/143bpm [902b/mi] 23cal
14) 0.11m - 1:01(9:39/m) 128/141bpm [1234b/mi] 12cal
15) 0.25m - 1:43(6:50/m) 137/149bpm [936b/mi] 25cal
16) 0.62m - 5:20(8:34/m) 123/149bpm [1055b/mi] 64cal
17) 0.62m - 5:28(8:48/m) 126/135bpm [1109b/mi] 69cal
18) 0.62m - 5:22(8:39/m) 118/124bpm [1020b/mi] 72cal
19) 0.49m - 4:08(8:26/m) 115/121bpm [970b/mi] 51cal

4 easy miles after work, still soreness in my glutes...

Split Summary
===
1) 0.62m - 5:30(8:52/m) 111/118bpm [984b/mi] 63cal
2) 0.62m - 5:30(8:52/m) 118/126bpm [1045b/mi] 67cal
3) 0.62m - 5:08(8:15/m) 113/124bpm [932b/mi] 60cal
4) 0.62m - 5:15(8:28/m) 119/124bpm [1007b/mi] 65cal
5) 0.62m - 5:11(8:21/m) 122/131bpm [1019b/mi] 64cal
6) 0.62m - 5:09(8:18/m) 116/123bpm [962b/mi] 58cal
7) 0.26m - 2:16(8:40/m) 120/127bpm [1040b/mi] 25cal
8) 0.01m - 8(9:16/m) 125/126bpm [1158b/mi] 1cal

Easy couple of miles with Richard, going to withdraw from Paddock Wood and try to let my glutes heal before the cross country season, might be better for the vets' champs but I'll play it by ear...

Split Summary
===
1) 0.62m - 5:37(9:03/m) 117/129bpm [1058b/mi] 67cal
2) 0.62m - 5:21(8:36/m) 122/131bpm [1049b/mi] 67cal
3) 0.62m - 5:29(8:50/m) 114/117bpm [1007b/mi] 64cal
4) 0.15m - 1:24(9:24/m) 121/127bpm [1138b/mi] 17cal

8 x continuous 200 metres, the faster 200s at 40 seconds and the slower 200s 10 seconds slower, got through the session but my glutes are shot to pieces. 😭😭😭

Split Summary
===
1) 0.12m - 41(5:32/m) 111/137bpm [615b/mi] 6cal
2) 0.12m - 48(6:23/m) 143/145bpm [912b/mi] 11cal
3) 0.12m - 43(5:47/m) 147/149bpm [850b/mi] 11cal
4) 0.12m - 50(6:43/m) 144/150bpm [966b/mi] 13cal
5) 0.12m - 42(5:36/m) 145/150bpm [813b/mi] 11cal
6) 0.12m - 50(6:44/m) 148/150bpm [997b/mi] 13cal
7) 0.12m - 43(5:45/m) 150/153bpm [864b/mi] 11cal
8) 0.12m - 49(6:37/m) 151/153bpm [998b/mi] 13cal
9) 0.12m - 42(5:38/m) 153/156bpm [863b/mi] 11cal
10) 0.12m - 52(6:58/m) 152/157bpm [1059b/mi] 13cal
11) 0.12m - 43(5:42/m) 151/155bpm [862b/mi] 11cal
12) 0.12m - 52(7:00/m) 153/157bpm [1072b/mi] 14cal
13) 0.12m - 44(5:52/m) 151/154bpm [885b/mi] 11cal
14) 0.12m - 52(6:55/m) 153/156bpm [1057b/mi] 13cal
15) 0.12m - 44(5:51/m) 152/155bpm [889b/mi] 11cal
16) 0.12m - 53(7:03/m) 153/155bpm [1077b/mi] 14cal
17) 0.12m - 44(5:58/m) 152/154bpm [906b/mi] 11cal
18) 0.13m - 53(6:47/m) 150/154bpm [1019b/mi] 14cal

Track warm up

Split Summary
===
1) 0.25m - 2:11(8:48/m) 110/116bpm [968b/mi] 25cal
2) 0.25m - 2:11(8:49/m) 111/116bpm [978b/mi] 26cal
3) 0.25m - 2:10(8:44/m) 112/115bpm [978b/mi] 27cal
4) 0.25m - 2:12(8:52/m) 113/117bpm [1002b/mi] 27cal
5) 0.01m - 8(10:56/m) 114/114bpm [1246b/mi] 1cal

Easy 4 miles around Parkfields, keeping my pace lower to try and reduce the load on my glutes. Pacing was pretty much spot on.

Split Summary
===
1) 0.62m - 5:24(8:41/m) 113/123bpm [982b/mi] 64cal
2) 0.62m - 5:24(8:41/m) 122/133bpm [1060b/mi] 67cal
3) 0.62m - 4:55(7:55/m) 118/130bpm [934b/mi] 60cal
4) 0.62m - 5:00(8:03/m) 124/128bpm [998b/mi] 66cal
5) 0.62m - 5:19(8:33/m) 121/128bpm [1034b/mi] 66cal
6) 0.62m - 5:20(8:35/m) 116/124bpm [995b/mi] 60cal
7) 0.29m - 2:39(9:03/m) 119/124bpm [1076b/mi] 30cal

Easy first half followed by a progressively quicker second half to test out my legs after last night's foam roller treatment and Steve McGlynn's morning osteopathic treatment. Significant progress since Thursday's struggles! 🤞

Split Summary
===
1) 0.62m - 5:20(8:35/m) 118/130bpm [1013b/mi] 65cal
2) 0.62m - 4:57(7:58/m) 130/135bpm [1035b/mi] 68cal
3) 0.62m - 4:47(7:43/m) 124/133bpm [956b/mi] 62cal
4) 0.62m - 4:58(7:59/m) 130/136bpm [1038b/mi] 68cal
5) 0.62m - 4:58(8:00/m) 132/141bpm [1056b/mi] 68cal
6) 0.62m - 4:44(7:36/m) 130/135bpm [989b/mi] 62cal
7) 0.28m - 2:04(7:25/m) 136/139bpm [1008b/mi] 30cal

Post race warm down, legs are uncooperative as you'd expect after a hot half marathon, easing up towards the end...

Split Summary
===
1) 0.62m - 6:16(10:06/m) 118/126bpm [1191b/mi] 72cal
2) 0.62m - 6:15(10:03/m) 128/135bpm [1287b/mi] 80cal

Paddock Wood Half Marathon
First of all a massive thanks to Steve "Healing Hands" McGlynn for getting me to the start line, my glutes are so much better!
Started out aiming for around 4:10 per km, everything was going well for the first 7 miles then I began to toil in the heat, missed the first sponge station and consequently suffered for an additional couple of miles but the recovery after using the sponges at mile 11 was startling. My pace picked up immediately and although I missed my target by a couple of minutes it was going to have been by considerably more.
Happy to finish on 4:18 per km and felt strangely strong at the end, hopefully my next races will be cooler??

Split Summary
===
1) 0.62m - 4:08(6:39/m) 141/150bpm [938b/mi] 62cal
2) 0.62m - 4:15(6:50/m) 152/155bpm [1039b/mi] 67cal
3) 0.62m - 4:07(6:38/m) 154/159bpm [1021b/mi] 67cal
4) 0.62m - 4:07(6:37/m) 154/155bpm [1019b/mi] 66cal
5) 0.62m - 4:04(6:32/m) 156/159bpm [1020b/mi] 66cal
6) 0.62m - 4:11(6:45/m) 159/161bpm [1072b/mi] 69cal
7) 0.62m - 4:08(6:40/m) 158/161bpm [1052b/mi] 67cal
8) 0.62m - 4:11(6:44/m) 159/162bpm [1071b/mi] 69cal
9) 0.62m - 4:12(6:45/m) 161/163bpm [1088b/mi] 69cal
10) 0.62m - 4:13(6:48/m) 162/165bpm [1101b/mi] 70cal
11) 0.62m - 4:20(6:58/m) 161/163bpm [1121b/mi] 72cal
12) 0.62m - 4:24(7:05/m) 160/162bpm [1133b/mi] 70cal
13) 0.62m - 4:29(7:13/m) 159/161bpm [1147b/mi] 72cal
14) 0.62m - 4:32(7:18/m) 159/162bpm [1161b/mi] 72cal
15) 0.62m - 4:34(7:21/m) 158/161bpm [1160b/mi] 71cal
16) 0.62m - 4:41(7:31/m) 159/161bpm [1196b/mi] 73cal
17) 0.62m - 4:48(7:44/m) 156/159bpm [1206b/mi] 73cal
18) 0.62m - 4:28(7:12/m) 161/165bpm [1158b/mi] 72cal
19) 0.62m - 4:15(6:50/m) 165/168bpm [1127b/mi] 71cal
20) 0.62m - 4:10(6:43/m) 167/169bpm [1121b/mi] 72cal
21) 0.62m - 4:15(6:51/m) 166/168bpm [1136b/mi] 72cal
22) 0.08m - 29(6:02/m) 166/167bpm [1001b/mi] 8cal

Pre race warm up with Richard and Steve, feeling good after yesterday's treatment!

Split Summary
===
1) 0.62m - 5:31(8:52/m) 119/129bpm [1055b/mi] 64cal
2) 0.62m - 5:22(8:38/m) 127/134bpm [1096b/mi] 70cal
3) 0.11m - 57(8:49/m) 125/129bpm [1101b/mi] 12cal

Post race recovery run, legs are tired and stiff but nothing more serious than that. On to the next race...

Split Summary
===
1) 0.62m - 5:29(8:49/m) 113/124bpm [997b/mi] 62cal
2) 0.62m - 5:41(9:08/m) 123/127bpm [1124b/mi] 70cal
3) 0.62m - 5:31(8:52/m) 122/127bpm [1083b/mi] 65cal
4) 0.62m - 5:22(8:37/m) 123/131bpm [1061b/mi] 65cal
5) 0.62m - 5:35(9:00/m) 123/127bpm [1106b/mi] 65cal
6) 0.62m - 5:30(8:51/m) 122/128bpm [1079b/mi] 63cal
7) 0.6m - 5:26(9:01/m) 121/124bpm [1091b/mi] 63cal

Club Session
Warm up, 6 x almost 600m plus 200m jogged recoveries with Barry, Richard and Gareth, warm down with Richard and then Bob and Taryne. Legs don't feel too bad after Sunday, let's see what they're like for the Medway Mile on Friday??

Split Summary
===
1) 0.62m - 5:34(8:57/m) 119/127bpm [1065b/mi] 66cal
2) 0.62m - 5:10(8:18/m) 127/133bpm [1055b/mi] 68cal
3) 0.3m - 2:36(8:43/m) 119/135bpm [1038b/mi] 28cal
4) 0.34m - 2:17(6:39/m) 127/141bpm [845b/mi] 28cal
5) 0.11m - 58(8:36/m) 134/141bpm [1151b/mi] 12cal
6) 0.35m - 2:16(6:25/m) 142/146bpm [911b/mi] 35cal
7) 0.11m - 59(8:33/m) 140/146bpm [1198b/mi] 13cal
8) 0.35m - 2:18(6:30/m) 143/147bpm [931b/mi] 35cal
9) 0.11m - 1:00(9:01/m) 140/147bpm [1262b/mi] 13cal
10) 0.35m - 2:18(6:33/m) 143/147bpm [936b/mi] 35cal
11) 0.11m - 59(8:34/m) 142/147bpm [1217b/mi] 14cal
12) 0.36m - 2:14(6:17/m) 148/151bpm [929b/mi] 35cal
13) 0.11m - 1:00(8:57/m) 145/151bpm [1298b/mi] 14cal
14) 0.35m - 2:15(6:28/m) 147/152bpm [950b/mi] 35cal
15) 0.62m - 5:25(8:44/m) 130/150bpm [1134b/mi] 65cal
16) 0.62m - 5:35(8:59/m) 122/139bpm [1096b/mi] 62cal
17) 0.62m - 5:15(8:28/m) 124/133bpm [1049b/mi] 65cal
18) 0.62m - 5:39(9:05/m) 112/125bpm [1018b/mi] 59cal
19) 0.62m - 6:29(10:25/m) 113/118bpm [1178b/mi] 68cal
20) 0.62m - 6:01(9:42/m) 114/123bpm [1105b/mi] 64cal
21) 0.38m - 3:34(9:26/m) 119/123bpm [1122b/mi] 40cal

Easy paced miles around Strood including a quick visit to Tesco to buy replacement batteries for the smoke alarms (hopefully no more 3am false alarms!!), easing down tomorrow before Friday's Medway Mile and Saturday's 3000m.

Split Summary
===
1) 0.62m - 5:24(8:42/m) 122/131bpm [1061b/mi] 66cal
2) 0.62m - 5:10(8:19/m) 128/137bpm [1064b/mi] 68cal
3) 0.62m - 5:17(8:29/m) 128/140bpm [1087b/mi] 68cal
4) 0.62m - 5:08(8:16/m) 121/133bpm [1001b/mi] 61cal
5) 0.62m - 5:13(8:23/m) 126/140bpm [1057b/mi] 65cal
6) 0.62m - 5:07(8:14/m) 121/135bpm [996b/mi] 58cal
7) 0.62m - 5:16(8:29/m) 122/127bpm [1035b/mi] 64cal
8) 0.62m - 5:29(8:50/m) 129/140bpm [1139b/mi] 71cal
9) 0.62m - 5:16(8:29/m) 125/130bpm [1060b/mi] 69cal
10) 0.62m - 5:15(8:27/m) 127/130bpm [1074b/mi] 64cal
11) 0.62m - 5:27(8:46/m) 130/139bpm [1140b/mi] 73cal
12) 0.62m - 5:29(8:49/m) 132/139bpm [1165b/mi] 70cal
13) 0.62m - 5:28(8:47/m) 133/139bpm [1169b/mi] 70cal
14) 0.62m - 5:30(8:51/m) 131/136bpm [1158b/mi] 69cal
15) 0.47m - 4:13(9:02/m) 129/134bpm [1166b/mi] 52cal

Post session warm down with Taryne and Chloe.

Split Summary
===
1) 0.62m - 5:46(9:17/m) 123/132bpm [1141b/mi] 70cal
2) 0.62m - 5:19(8:34/m) 122/128bpm [1045b/mi] 66cal
3) 0.4m - 3:29(8:40/m) 115/121bpm [998b/mi] 40cal

8 laps of 100m faster and 100m jogged, taking it easy ahead of tomorrow's Medway Mile. Tired and stiff...

Split Summary
===
1) 0.25m - 1:52(7:32/m) 131/138bpm [987b/mi] 26cal
2) 0.25m - 1:55(7:44/m) 134/139bpm [1036b/mi] 28cal
3) 0.25m - 1:58(7:53/m) 131/137bpm [1034b/mi] 28cal
4) 0.25m - 1:57(7:49/m) 133/136bpm [1039b/mi] 28cal
5) 0.25m - 2:01(8:06/m) 133/136bpm [1078b/mi] 29cal
6) 0.25m - 2:00(8:04/m) 135/139bpm [1088b/mi] 29cal
7) 0.25m - 1:57(7:51/m) 133/136bpm [1043b/mi] 27cal
8) 0.25m - 1:51(7:26/m) 139/143bpm [1033b/mi] 27cal
9) 0.01m - 3(7:48/m) 137/138bpm [1068b/mi]

Pre session track warm up with Richard.

Split Summary
===
1) 0.62m - 5:17(8:31/m) 110/119bpm [936b/mi] 60cal
2) 0.44m - 3:29(7:53/m) 121/124bpm [955b/mi] 45cal

Run back from the castle, legs feeling pretty good.

Split Summary
===
1) 0.62m - 5:09(8:18/m) 123/134bpm [1020b/mi] 64cal
2) 0.62m - 5:29(8:50/m) 138/144bpm [1218b/mi] 78cal
3) 0.62m - 5:33(8:56/m) 137/141bpm [1224b/mi] 75cal
4) 0.16m - 1:21(8:43/m) 129/132bpm [1124b/mi] 17cal

Medway Mile Mass Race
Second mile, ran with Chris and Richard, feeling pretty good!

Split Summary
===
1) 1m - 6:22(6:22/m) 146/160bpm [930b/mi] 97cal

Medway Mile Club Race
Went out pretty hard and tried not to lose touch with Barry, Gareth and Abigail, turned down towards the Vines and the High Street and began to stride out, pushed along the High Street and up Epaul Lane before looping around the castle grounds to the finish.
Very happy with 5:38!

Split Summary
===
1) 0.99m - 5:37(5:40/m) 155/167bpm [879b/mi] 91cal

Pre Medway Mile warm up with Matt, not much time for anything else after driving to Nottingham and back for a university visit, drills followed.

Split Summary
===
1) 0.62m - 5:03(8:08/m) 123/134bpm [1000b/mi] 66cal
2) 0.38m - 2:52(7:32/m) 125/136bpm [941b/mi] 38cal

Post race warm down with Richard, was thinking about doing the 1500m but decided against it, didn't want to risk an injury...

Split Summary
===
1) 0.62m - 5:27(8:46/m) 118/126bpm [1035b/mi] 65cal
2) 0.62m - 5:15(8:27/m) 125/129bpm [1057b/mi] 67cal
3) 0.62m - 5:19(8:34/m) 126/134bpm [1079b/mi] 68cal
4) 0.01m - 5(5:50/m) 124/125bpm [724b/mi] 1cal

SAL 3000m
Wasn't really sure how this was going to go after last night's Medway Mile runs but set out determinedly. Looking for between 85-90 seconds per lap and maintained this throughout.
Very pleased to be just outside my PB with 10:53 and looking good for next weekend's vets' championships! 🏃💪

Split Summary
===
1) 0.12m - 42(5:34/m) 116/141bpm [646b/mi] 7cal
2) 0.25m - 1:26(5:44/m) 149/153bpm [855b/mi] 22cal
3) 0.25m - 1:28(5:53/m) 155/158bpm [912b/mi] 23cal
4) 0.25m - 1:26(5:45/m) 157/160bpm [903b/mi] 23cal
5) 0.25m - 1:28(5:53/m) 160/160bpm [941b/mi] 24cal
6) 0.25m - 1:28(5:54/m) 161/162bpm [949b/mi] 24cal
7) 0.25m - 1:29(5:57/m) 161/164bpm [957b/mi] 24cal
8) 0.25m - 1:26(5:47/m) 163/165bpm [943b/mi] 24cal
9) 0.01m - 2(2:57/m) 164/164bpm [483b/mi]

Pre race warm up with Richard, legs felt stiff and tired after last night's exertions but I'll get through it.

Split Summary
===
1) 0.62m - 5:38(9:05/m) 109/118bpm [989b/mi] 63cal
2) 0.62m - 5:05(8:11/m) 118/125bpm [967b/mi] 64cal
3) 0.62m - 5:12(8:23/m) 121/132bpm [1014b/mi] 65cal
4) 0m - 1(6:05/m) 116/116bpm [707b/mi]

Up and out before heading off to Southampton, sensibly paced loop via Higham, Park Pale, a couple of laps around Shorne Wood country park and home again via Park Pale.

Split Summary
===
1) 0.62m - 5:34(8:58/m) 109/119bpm [977b/mi] 63cal
2) 0.62m - 5:12(8:22/m) 113/119bpm [946b/mi] 61cal
3) 0.62m - 5:37(9:03/m) 121/131bpm [1094b/mi] 67cal
4) 0.62m - 5:14(8:26/m) 118/126bpm [994b/mi] 63cal
5) 0.62m - 5:05(8:11/m) 115/123bpm [942b/mi] 58cal
6) 0.62m - 5:21(8:37/m) 125/131bpm [1077b/mi] 67cal
7) 0.62m - 5:28(8:48/m) 124/135bpm [1092b/mi] 68cal
8) 0.62m - 5:13(8:24/m) 127/136bpm [1067b/mi] 66cal
9) 0.62m - 5:29(8:49/m) 124/131bpm [1094b/mi] 66cal
10) 0.62m - 5:13(8:24/m) 124/132bpm [1042b/mi] 66cal
11) 0.62m - 5:25(8:42/m) 126/131bpm [1097b/mi] 67cal
12) 0.62m - 4:55(7:55/m) 117/128bpm [926b/mi] 69cal
13) 0.62m - 5:05(8:10/m) 124/132bpm [1013b/mi] 71cal
14) 0.62m - 5:10(8:18/m) 129/135bpm [1071b/mi] 66cal
15) 0.62m - 4:54(7:54/m) 122/127bpm [963b/mi] 71cal
16) 0.19m - 1:34(8:17/m) 127/131bpm [1052b/mi] 21cal

Keeping my heart rate nice and low, nice and easy loop via the Three Crutches, Park Pale and Crutches Lane after 6 hours in the car.
Feeling more autumnal this evening, let's have some rain soon to prepare the ground for the cross country season! 🌧️🤞

Split Summary
===
1) 0.62m - 5:26(8:45/m) 113/125bpm [988b/mi] 64cal
2) 0.62m - 5:25(8:42/m) 120/127bpm [1045b/mi] 66cal
3) 0.62m - 5:04(8:08/m) 117/128bpm [953b/mi] 62cal
4) 0.62m - 5:04(8:10/m) 121/129bpm [987b/mi] 62cal
5) 0.62m - 4:49(7:46/m) 116/126bpm [900b/mi] 57cal
6) 0.62m - 5:46(9:17/m) 125/138bpm [1160b/mi] 69cal
7) 0.3m - 2:26(8:06/m) 114/116bpm [923b/mi] 30cal
8) 0.32m - 2:40(8:25/m) 120/124bpm [1009b/mi] 33cal
9) 0.1m - 48(8:18/m) 123/125bpm [1021b/mi] 9cal

Post session warm down with Bob and Taryne, almost exclusively in heart rate zone 1.

Split Summary
===
1) 0.62m - 5:59(9:38/m) 112/120bpm [1079b/mi] 68cal
2) 0.62m - 6:11(9:57/m) 117/128bpm [1163b/mi] 69cal
3) 0.62m - 6:04(9:46/m) 112/124bpm [1094b/mi] 67cal
4) 0.01m - 2(7:23/m) 113/113bpm [835b/mi]

6 x 800m off of 60-75 seconds recovery, 3:05, 2:53, 2:57, 2:58, 2:55 and 2:50.
Feeling pretty strong despite a cold, let's hope that it clears before the weekend! 🤞

Split Summary
===
1) 0.25m - 1:33(6:12/m) 124/142bpm [769b/mi] 19cal
2) 0.25m - 1:32(6:12/m) 144/147bpm [893b/mi] 24cal
3) 0.04m - 1:15(33:24/m) 116/147bpm [3874b/mi] 12cal
4) 0.25m - 1:24(5:39/m) 132/153bpm [746b/mi] 18cal
5) 0.25m - 1:28(5:56/m) 155/157bpm [919b/mi] 24cal
6) 0.05m - 1:21(27:01/m) 118/156bpm [3188b/mi] 13cal
7) 0.25m - 1:28(5:55/m) 133/152bpm [786b/mi] 19cal
8) 0.25m - 1:29(5:56/m) 155/158bpm [920b/mi] 24cal
9) 0.04m - 1:16(33:59/m) 127/156bpm [4316b/mi] 13cal
10) 0.25m - 1:29(5:57/m) 133/153bpm [790b/mi] 19cal
11) 0.25m - 1:30(6:01/m) 156/157bpm [939b/mi] 24cal
12) 0.06m - 1:16(22:37/m) 126/156bpm [2849b/mi] 12cal
13) 0.25m - 1:26(5:46/m) 137/154bpm [790b/mi] 22cal
14) 0.25m - 1:29(5:59/m) 158/160bpm [944b/mi] 24cal
15) 0.05m - 1:20(26:43/m) 128/158bpm [3419b/mi] 13cal
16) 0.25m - 1:25(5:44/m) 138/156bpm [791b/mi] 19cal
17) 0.25m - 1:24(5:39/m) 161/165bpm [910b/mi] 24cal
18) 0.14m - 6:40(46:36/m) 99/165bpm [4613b/mi] 28cal

Pre session warm up with Taryne and Bob, feeling okay.

Split Summary
===
1) 0.62m - 5:41(9:09/m) 109/125bpm [998b/mi] 61cal
2) 0.62m - 5:27(8:46/m) 107/119bpm [938b/mi] 61cal
3) 0.62m - 5:38(9:03/m) 116/120bpm [1051b/mi] 66cal
4) 0m - 1(7:03/m) 115/115bpm [810b/mi]

Steady paced 7 miles, winding down for the weekend now.

Split Summary
===
1) 0.62m - 5:07(8:14/m) 112/122bpm [922b/mi] 61cal
2) 0.62m - 4:51(7:48/m) 123/128bpm [959b/mi] 63cal
3) 0.62m - 4:37(7:27/m) 120/124bpm [893b/mi] 59cal
4) 0.62m - 4:38(7:28/m) 123/131bpm [919b/mi] 59cal
5) 0.62m - 4:48(7:43/m) 126/134bpm [973b/mi] 62cal
6) 0.62m - 4:55(7:55/m) 127/139bpm [1004b/mi] 63cal
7) 0.62m - 4:56(7:56/m) 123/135bpm [976b/mi] 63cal
8) 0.62m - 5:50(9:23/m) 125/133bpm [1172b/mi] 75cal
9) 0.62m - 5:37(9:02/m) 126/129bpm [1139b/mi] 69cal
10) 0.62m - 5:30(8:51/m) 124/132bpm [1097b/mi] 71cal
11) 0.62m - 5:09(8:17/m) 122/128bpm [1010b/mi] 69cal
12) 0.28m - 2:25(8:37/m) 127/132bpm [1094b/mi] 33cal

Post session warm down with the group as far as Longhill Avenue then back through the hospital with Vera. Last one on the track when picking up my bag...

Split Summary
===
1) 0.62m - 5:25(8:42/m) 125/133bpm [1088b/mi] 71cal
2) 0.62m - 5:29(8:49/m) 126/138bpm [1112b/mi] 72cal
3) 0.62m - 5:00(8:03/m) 126/140bpm [1014b/mi] 64cal
4) 0.62m - 5:04(8:09/m) 115/124bpm [936b/mi] 57cal
5) 0.12m - 58(7:44/m) 117/118bpm [904b/mi] 11cal

5 x 400m at 5000m race pace (roughly 90 seconds) and 60 seconds recoveries, 91, 88, 85, 86 and 86.
Happy enough with that.

Split Summary
===
1) 0.25m - 1:31(6:05/m) 127/143bpm [773b/mi] 20cal
2) 0.04m - 1:04(28:33/m) 125/143bpm [3568b/mi] 12cal
3) 0.25m - 1:28(5:54/m) 129/147bpm [762b/mi] 19cal
4) 0.04m - 1:00(23:10/m) 132/147bpm [3059b/mi] 11cal
5) 0.25m - 1:25(5:44/m) 135/152bpm [773b/mi] 19cal
6) 0.02m - 1:00(40:18/m) 135/152bpm [5441b/mi] 13cal
7) 0.25m - 1:26(5:46/m) 137/154bpm [790b/mi] 19cal
8) 0.02m - 1:01(54:07/m) 141/154bpm [7630b/mi] 13cal
9) 0.25m - 1:26(5:44/m) 139/154bpm [797b/mi] 19cal
10) 0.01m - 56(1:14:36/m) 138/154bpm [10296b/mi] 13cal

Pre session warm up with Bob, Taryne and Darren.

Split Summary
===
1) 0.62m - 5:36(9:00/m) 113/121bpm [1018b/mi] 64cal
2) 0.62m - 5:04(8:10/m) 121/131bpm [988b/mi] 65cal
3) 0.21m - 1:47(8:35/m) 125/130bpm [1072b/mi] 23cal

Nice and easy around the Bligh Way playing fields, hip is really sore again...😭

Split Summary
===
1) 0.62m - 5:40(9:07/m) 110/118bpm [1003b/mi] 65cal
2) 0.62m - 5:36(9:01/m) 120/125bpm [1083b/mi] 69cal
3) 0.62m - 5:18(8:32/m) 119/127bpm [1016b/mi] 65cal
4) 0.62m - 5:16(8:28/m) 121/128bpm [1024b/mi] 63cal
5) 0.62m - 5:15(8:27/m) 118/122bpm [996b/mi] 62cal
6) 0.28m - 2:25(8:37/m) 114/123bpm [981b/mi] 26cal