Sunset Run
Easy laps around the Shorne Wood parkrun course, strayed into green for 6 seconds...🙄

Split Summary
===
1) 0.62m - 5:09(8:17/m) 115/128bpm [952b/mi] 60cal
2) 0.62m - 4:54(7:53/m) 127/131bpm [1001b/mi] 62cal
3) 0.62m - 4:47(7:43/m) 133/136bpm [1025b/mi] 66cal
4) 0.62m - 4:53(7:52/m) 130/137bpm [1022b/mi] 65cal
5) 0.62m - 5:06(8:13/m) 134/139bpm [1101b/mi] 68cal
6) 0.62m - 4:55(7:54/m) 133/137bpm [1051b/mi] 65cal
7) 0.62m - 5:00(8:03/m) 135/141bpm [1087b/mi] 65cal
8) 0.62m - 5:11(8:21/m) 136/139bpm [1135b/mi] 69cal
9) 0.62m - 5:05(8:10/m) 132/140bpm [1079b/mi] 64cal
10) 0.48m - 4:00(8:15/m) 137/140bpm [1131b/mi] 54cal
11) 0.15m - 1:17(8:51/m) 133/139bpm [1177b/mi] 17cal

Post session warm down with Gareth Williams​, Darren Wright​, Bob FURSEY​, Taryne McPherson​ and Joshua Nice​.

Split Summary
===
1) 0.62m - 4:39(7:29/m) 125/132bpm [935b/mi] 61cal
2) 0.62m - 4:51(7:49/m) 124/132bpm [969b/mi] 61cal
3) 0.62m - 5:10(8:19/m) 114/127bpm [949b/mi] 58cal
4) 0.62m - 5:04(8:10/m) 119/122bpm [972b/mi] 62cal
5) 0.05m - 27(8:25/m) 118/120bpm [993b/mi] 5cal

Club Session
12 x 400m (90 seconds) off of 45 seconds recoveries with Anthony, Tom Collins​, Dean and Joshua Nice​, feeling pretty good.

Split Summary
===
1) 0.25m - 1:40(6:44/m) 119/137bpm [801b/mi] 20cal
2) 0.02m - 46(30:55/m) 122/136bpm [3773b/mi] 7cal
3) 0.25m - 1:30(6:01/m) 127/140bpm [765b/mi] 19cal
4) 0.03m - 45(23:56/m) 130/141bpm [3112b/mi] 9cal
5) 0.25m - 1:28(5:56/m) 130/146bpm [771b/mi] 20cal
6) 0.04m - 46(20:23/m) 132/146bpm [2692b/mi] 9cal
7) 0.25m - 1:27(5:51/m) 132/149bpm [773b/mi] 19cal
8) 0.02m - 46(30:57/m) 139/149bpm [4302b/mi] 9cal
9) 0.25m - 1:28(5:55/m) 136/149bpm [805b/mi] 20cal
10) 0.02m - 45(30:24/m) 139/150bpm [4226b/mi] 10cal
11) 0.25m - 1:29(6:00/m) 132/148bpm [791b/mi] 20cal
12) 0.03m - 46(24:37/m) 141/149bpm [3470b/mi] 10cal
13) 0.25m - 1:28(5:56/m) 137/151bpm [812b/mi] 20cal
14) 0.03m - 45(24:24/m) 144/152bpm [3513b/mi] 10cal
15) 0.25m - 1:28(5:53/m) 137/150bpm [807b/mi] 21cal
16) 0.02m - 45(30:17/m) 145/150bpm [4391b/mi] 10cal
17) 0.25m - 1:30(6:02/m) 140/153bpm [844b/mi] 21cal
18) 0.02m - 45(30:26/m) 145/153bpm [4412b/mi] 10cal
19) 0.25m - 1:33(6:12/m) 139/151bpm [862b/mi] 21cal
20) 0.02m - 45(30:16/m) 145/151bpm [4388b/mi] 10cal
21) 0.25m - 1:30(6:02/m) 139/151bpm [839b/mi] 20cal
22) 0.02m - 44(29:43/m) 147/151bpm [4368b/mi] 10cal
23) 0.25m - 1:31(6:06/m) 140/152bpm [854b/mi] 22cal
24) 0.02m - 46(31:09/m) 144/152bpm [4487b/mi] 11cal

Pre session warm up.

Split Summary
===
1) 0.62m - 5:35(9:00/m) 107/116bpm [963b/mi] 61cal
2) 0.62m - 5:03(8:08/m) 118/123bpm [960b/mi] 64cal
3) 0.62m - 4:57(7:58/m) 121/128bpm [963b/mi] 62cal
4) 0.07m - 33(7:36/m) 127/128bpm [964b/mi] 7cal

Exterior Scorchio Run
Easy paced 5 miles from work around St Mary's Island, all set for tomorrow's SAL meeting in Bournemouth.

Split Summary
===
1) 0.62m - 5:09(8:17/m) 113/121bpm [936b/mi] 59cal
2) 0.62m - 5:07(8:15/m) 121/124bpm [997b/mi] 64cal
3) 0.62m - 5:03(8:07/m) 122/125bpm [990b/mi] 62cal
4) 0.62m - 5:02(8:06/m) 124/126bpm [1004b/mi] 62cal
5) 0.62m - 5:01(8:04/m) 124/127bpm [1001b/mi] 61cal
6) 0.62m - 5:10(8:19/m) 127/131bpm [1057b/mi] 63cal
7) 0.18m - 1:28(8:06/m) 128/129bpm [1038b/mi] 18cal
8) 0.62m - 5:15(8:26/m) 125/130bpm [1055b/mi] 64cal
9) 0.62m - 5:05(8:11/m) 132/136bpm [1080b/mi] 67cal
10) 0.02m - 11(7:53/m) 130/131bpm [1024b/mi] 2cal

Post race warm down with Jacques Cunningham-Marsh.

Split Summary
===
1) 0.62m - 5:30(8:52/m) 120/130bpm [1064b/mi] 65cal
2) 0.62m - 5:10(8:19/m) 131/135bpm [1089b/mi] 69cal
3) 0.01m - 4(10:10/m) 132/133bpm [1342b/mi]

Southern Athletics League Match #3, 1500m
Struggled to get going initially but gradually eased my way into the race pace wise but well behind the leaders.
Happy with 05:14 in the heat and after the earlier 5000m.

Split Summary
===
1) 0.18m - 1:02(5:45/m) 127/146bpm [730b/mi] 12cal
2) 0.25m - 1:23(5:35/m) 151/155bpm [842b/mi] 22cal
3) 0.25m - 1:23(5:36/m) 157/160bpm [878b/mi] 22cal
4) 0.25m - 1:22(5:31/m) 161/163bpm [889b/mi] 23cal
5) 0.01m - 3(4:18/m) 163/164bpm [700b/mi] 1cal

Post race warm down and pre race warm up with Jacques Cunningham-Marsh and Jamie Walsh.

Split Summary
===
1) 0.62m - 4:56(7:56/m) 129/140bpm [1023b/mi] 65cal
2) 0.62m - 4:51(7:48/m) 138/141bpm [1077b/mi] 70cal
3) 0.38m - 3:00(7:53/m) 139/141bpm [1097b/mi] 43cal

Southern Athletics League Match #3, 5000m
Hot, hot, hot.
Happy with 18:22 in those conditions.

Split Summary
===
1) 0.12m - 41(5:51/m) 120/140bpm [703b/mi] 6cal
2) 0.25m - 1:22(5:30/m) 152/158bpm [837b/mi] 22cal
3) 0.25m - 1:25(5:44/m) 159/160bpm [911b/mi] 24cal
4) 0.25m - 1:27(5:50/m) 160/162bpm [933b/mi] 24cal
5) 0.25m - 1:26(5:45/m) 162/164bpm [931b/mi] 24cal
6) 0.25m - 1:28(5:55/m) 164/165bpm [969b/mi] 25cal
7) 0.25m - 1:28(5:54/m) 164/165bpm [967b/mi] 25cal
8) 0.25m - 1:30(6:01/m) 163/165bpm [980b/mi] 25cal
9) 0.25m - 1:31(6:05/m) 164/166bpm [997b/mi] 26cal
10) 0.25m - 1:31(6:04/m) 164/166bpm [995b/mi] 26cal
11) 0.25m - 1:31(6:05/m) 165/166bpm [1004b/mi] 26cal
12) 0.25m - 1:31(6:06/m) 165/166bpm [1006b/mi] 26cal
13) 0.25m - 1:31(6:04/m) 166/167bpm [1007b/mi] 26cal
14) 0.01m - 2(5:23/m) 167/167bpm [900b/mi]

Pre race warm up with Tom Collins and Jamie Walsh, quite warm.

Split Summary
===
1) 0.62m - 4:57(7:59/m) 113/126bpm [901b/mi] 58cal
2) 0.62m - 4:36(7:25/m) 127/133bpm [941b/mi] 62cal
3) 0.43m - 3:11(7:21/m) 132/137bpm [970b/mi] 45cal

Sunday Morning Long Run
Early morning 2 hours run from Aylesford Bridge with Joshua Nice, my longest run for a couple of months.
Struggled towards the end as the heat built and yesterday's racing and late night caught up with me.
Heart rate a bit too high for the final 5km but otherwise all good.

Split Summary
===
1) 0.62m - 5:39(9:05/m) 108/114bpm [981b/mi] 61cal
2) 0.62m - 5:20(8:34/m) 115/121bpm [986b/mi] 60cal
3) 0.62m - 5:05(8:11/m) 117/120bpm [958b/mi] 61cal
4) 0.62m - 4:59(8:01/m) 121/125bpm [969b/mi] 62cal
5) 0.62m - 5:02(8:06/m) 123/128bpm [995b/mi] 57cal
6) 0.62m - 5:13(8:23/m) 124/127bpm [1040b/mi] 62cal
7) 0.62m - 4:57(7:57/m) 124/129bpm [986b/mi] 60cal
8) 0.62m - 5:03(8:07/m) 128/131bpm [1039b/mi] 62cal
9) 0.62m - 5:02(8:06/m) 128/131bpm [1037b/mi] 62cal
10) 0.62m - 5:16(8:28/m) 129/131bpm [1093b/mi] 67cal
11) 0.62m - 5:12(8:21/m) 130/134bpm [1086b/mi] 65cal
12) 0.62m - 5:16(8:28/m) 127/136bpm [1076b/mi] 65cal
13) 0.62m - 5:19(8:33/m) 131/134bpm [1121b/mi] 68cal
14) 0.62m - 5:15(8:27/m) 131/134bpm [1108b/mi] 63cal
15) 0.62m - 5:17(8:31/m) 132/135bpm [1124b/mi] 68cal
16) 0.62m - 5:01(8:04/m) 134/136bpm [1081b/mi] 63cal
17) 0.62m - 5:05(8:11/m) 136/140bpm [1112b/mi] 65cal
18) 0.62m - 5:17(8:31/m) 137/140bpm [1166b/mi] 69cal
19) 0.62m - 5:14(8:25/m) 138/141bpm [1161b/mi] 66cal
20) 0.62m - 5:04(8:10/m) 139/142bpm [1135b/mi] 67cal
21) 0.62m - 5:17(8:30/m) 140/141bpm [1189b/mi] 69cal
22) 0.62m - 5:22(8:38/m) 140/142bpm [1209b/mi] 67cal
23) 0.62m - 5:15(8:26/m) 142/145bpm [1198b/mi] 70cal
24) 0.07m - 36(8:43/m) 142/142bpm [1239b/mi] 8cal

Getting It Done Run
Easy paced 4 miles recovery run around the Bligh Way playing fields, getting out before it gets too hot!
🌞🏃🥵

Split Summary
===
1) 0.62m - 5:30(8:51/m) 116/125bpm [1027b/mi] 66cal
2) 0.62m - 5:28(8:48/m) 126/131bpm [1109b/mi] 70cal
3) 0.62m - 5:13(8:23/m) 123/127bpm [1032b/mi] 64cal
4) 0.62m - 5:14(8:25/m) 125/129bpm [1052b/mi] 64cal
5) 0.62m - 5:21(8:37/m) 126/131bpm [1085b/mi] 65cal
6) 0.62m - 5:01(8:04/m) 125/129bpm [1008b/mi] 60cal
7) 0.62m - 5:11(8:20/m) 127/131bpm [1058b/mi] 63cal
8) 0.04m - 20(9:23/m) 124/126bpm [1163b/mi] 3cal

Post session warm down with the group via Chatham Hill and Rock Avenue, enjoyed the evening.

Split Summary
===
1) 0.62m - 5:28(8:48/m) 134/141bpm [1179b/mi] 77cal
2) 0.62m - 5:33(8:55/m) 129/137bpm [1151b/mi] 70cal
3) 0.62m - 5:39(9:05/m) 134/143bpm [1218b/mi] 77cal
4) 0.62m - 5:05(8:10/m) 128/133bpm [1046b/mi] 66cal
5) 0.43m - 3:43(8:39/m) 128/132bpm [1108b/mi] 45cal

Club Session
16 x 200m with 100m jogged recoveries, not as quick as I was hoping for but in my defence it was bloody hot!
🏃🔥🥵

Split Summary
===
1) 0.12m - 40(5:20/m) 113/135bpm [602b/mi] 5cal
2) 0.07m - 53(12:52/m) 135/141bpm [1738b/mi] 12cal
3) 0.06m - 18(4:52/m) 127/136bpm [617b/mi] 3cal
4) 0.12m - 1:09(9:12/m) 135/142bpm [1241b/mi] 16cal
5) 0.12m - 41(5:26/m) 134/145bpm [729b/mi] 10cal
6) 0.06m - 41(10:54/m) 142/146bpm [1547b/mi] 9cal
7) 0.12m - 42(5:36/m) 138/145bpm [773b/mi] 10cal
8) 0.06m - 40(10:49/m) 142/146bpm [1536b/mi] 9cal
9) 0.12m - 43(5:45/m) 140/146bpm [805b/mi] 11cal
10) 0.06m - 43(11:33/m) 142/147bpm [1640b/mi] 10cal
11) 0.12m - 42(5:54/m) 137/145bpm [808b/mi] 10cal
12) 0.07m - 41(9:53/m) 144/147bpm [1424b/mi] 9cal
13) 0.12m - 43(5:43/m) 139/145bpm [794b/mi] 10cal
14) 0.06m - 42(11:12/m) 143/146bpm [1602b/mi] 10cal
15) 0.12m - 43(5:48/m) 138/146bpm [801b/mi] 11cal
16) 0.06m - 43(11:33/m) 142/147bpm [1641b/mi] 10cal
17) 0.12m - 44(5:51/m) 139/146bpm [813b/mi] 10cal
18) 0.07m - 41(9:59/m) 142/146bpm [1418b/mi] 9cal
19) 0.12m - 42(5:56/m) 141/150bpm [837b/mi] 10cal
20) 0.07m - 41(10:04/m) 147/151bpm [1479b/mi] 10cal
21) 0.12m - 42(5:38/m) 143/149bpm [807b/mi] 10cal
22) 0.06m - 39(10:29/m) 149/151bpm [1561b/mi] 9cal
23) 0.12m - 40(5:20/m) 145/154bpm [773b/mi] 10cal
24) 0.06m - 38(10:15/m) 153/156bpm [1569b/mi] 9cal
25) 0.12m - 40(5:20/m) 150/157bpm [801b/mi] 10cal
26) 0.06m - 36(9:37/m) 156/158bpm [1501b/mi] 9cal
27) 0.12m - 38(5:09/m) 153/159bpm [789b/mi] 10cal
28) 0.07m - 38(9:19/m) 158/161bpm [1472b/mi] 10cal
29) 0.12m - 38(5:08/m) 153/161bpm [786b/mi] 10cal
30) 0.06m - 39(10:27/m) 159/162bpm [1662b/mi] 10cal
31) 0.12m - 37(5:12/m) 156/162bpm [811b/mi] 9cal
32) 0.07m - 39(9:29/m) 161/164bpm [1528b/mi] 11cal

Pre session warm up with Adrian Donnelly​ and Alexander Donnelly​, rather warm...

Split Summary
===
1) 0.62m - 5:02(8:05/m) 113/121bpm [914b/mi] 60cal
2) 0.62m - 4:50(7:46/m) 124/128bpm [963b/mi] 63cal
3) 0.22m - 1:47(7:59/m) 125/128bpm [997b/mi] 22cal

Easy paced 5 and a bit miles around Shorne Wood Country Park, cooler than of late but needs to be cooler still. feeling good nevertheless.

Split Summary
===
1) 0.62m - 5:25(8:42/m) 117/126bpm [1019b/mi] 63cal
2) 0.62m - 5:00(8:03/m) 123/130bpm [991b/mi] 64cal
3) 0.62m - 5:14(8:26/m) 126/131bpm [1062b/mi] 66cal
4) 0.62m - 5:10(8:19/m) 126/131bpm [1048b/mi] 64cal
5) 0.62m - 5:06(8:12/m) 126/133bpm [1033b/mi] 64cal
6) 0.62m - 5:14(8:26/m) 129/133bpm [1087b/mi] 67cal
7) 0.62m - 5:09(8:17/m) 129/133bpm [1069b/mi] 65cal
8) 0.62m - 4:56(7:56/m) 126/131bpm [1001b/mi] 62cal
9) 0.05m - 28(8:46/m) 123/124bpm [1079b/mi] 5cal

Post session warm down.

Split Summary
===
1) 0.62m - 5:42(9:10/m) 105/113bpm [962b/mi] 63cal
2) 0.62m - 5:24(8:41/m) 111/114bpm [963b/mi] 64cal
3) 0.62m - 5:10(8:19/m) 116/121bpm [965b/mi] 63cal
4) 0.29m - 2:23(8:20/m) 117/121bpm [975b/mi] 28cal

12 laps of the track with Gareth Williams​, helping him calibrate his new watch for the track.
Nothing strenuous ahead of tomorrow's Medway Mile.

Split Summary
===
1) 0.25m - 1:57(7:50/m) 112/124bpm [877b/mi] 21cal
2) 0.25m - 2:01(8:06/m) 119/125bpm [964b/mi] 26cal
3) 0.25m - 1:58(7:54/m) 119/124bpm [939b/mi] 25cal
4) 0.25m - 1:59(8:00/m) 123/125bpm [984b/mi] 26cal
5) 0.25m - 2:02(8:09/m) 120/121bpm [978b/mi] 25cal
6) 0.25m - 1:58(7:55/m) 122/127bpm [967b/mi] 25cal
7) 0.25m - 1:59(8:01/m) 122/125bpm [977b/mi] 25cal
8) 0.25m - 1:59(8:00/m) 122/126bpm [976b/mi] 25cal
9) 0.25m - 2:00(8:03/m) 123/126bpm [991b/mi] 25cal
10) 0.25m - 2:02(8:10/m) 121/124bpm [988b/mi] 24cal
11) 0.25m - 2:01(8:05/m) 121/123bpm [979b/mi] 24cal
12) 0.25m - 2:00(8:03/m) 121/124bpm [973b/mi] 24cal
13) 0m - 1(0/m) 122/122bpm [INFb/mi]

Pre session warm up with Adrian Donnelly​, Taryne McPherson​ and Darren Wright​.

Split Summary
===
1) 0.62m - 5:31(8:52/m) 107/116bpm [950b/mi] 61cal
2) 0.62m - 4:56(7:56/m) 117/120bpm [928b/mi] 61cal
3) 0.44m - 3:30(7:56/m) 119/121bpm [944b/mi] 44cal

Second spin around the Medway Mile Mass Race course with Adam, Owen and Darren Wright​.
Done now...🤣

Split Summary
===
1) 0.62m - 5:27(8:47/m) 124/129bpm [1088b/mi] 67cal
2) 0.55m - 5:50(10:42/m) 120/129bpm [1284b/mi] 63cal

Medway Mile Mass Race
Jogged around for the first 600m and then gradually increased my pace to the finish, good fun.

Split Summary
===
1) 0.62m - 3:49(6:09/m) 144/153bpm [886b/mi] 57cal
2) 0.44m - 2:43(6:12/m) 157/163bpm [975b/mi] 45cal

Post race warm down and pre mass mile warm up with the group, at least it's stopped raining!

Split Summary
===
1) 0.62m - 5:41(9:09/m) 116/124bpm [1062b/mi] 66cal
2) 0.62m - 5:36(9:01/m) 117/124bpm [1054b/mi] 66cal
3) 0.62m - 5:32(8:55/m) 122/131bpm [1087b/mi] 67cal
4) 0.49m - 4:13(8:35/m) 123/131bpm [1055b/mi] 50cal

Medway Mile - Race C
Started raining a few minutes before the race and just got heavier and heavier, soaked through but just got on with it!
Went out way too fast (71 seconds for the first lap then 81, 83 and 79), hanging on at the end and unable to go with Darren Wright​ when he unleashed a ferocious kick from 150m out!
Finished 4th in 05:19.66, a ¼ of a second behind Finn, a 4 seconds PB and 32 seconds M55 club record!

Split Summary
===
1) 0m - 2(0/m) 78/78bpm [INFb/mi]
2) 0.25m - 1:12(4:49/m) 140/160bpm [674b/mi] 16cal
3) 0.25m - 1:21(5:28/m) 160/161bpm [873b/mi] 22cal
4) 0.25m - 1:23(5:34/m) 160/160bpm [891b/mi] 23cal
5) 0.25m - 1:19(5:18/m) 161/163bpm [854b/mi] 22cal
6) 0.01m - 1(3:59/m) 163/163bpm [650b/mi]

Easy paced warm up for the Medway Mile, still dry at this point!

Split Summary
===
1) 0.62m - 5:36(9:01/m) 112/121bpm [1010b/mi] 64cal
2) 0.58m - 5:06(8:52/m) 115/123bpm [1020b/mi] 60cal

Warm up, Mote Park parkrun (19:44 and 3rd) followed by a repeat of the parkrun to warm down with Joshua Nice​ (and stephen turpie​ for the start of the warm down).
Started cautiously before moving through the field and up to 3rd as my legs got over last night's mile races.

Split Summary
===
1) 0.62m - 5:18(8:31/m) 109/126bpm [928b/mi] 57cal
2) 0.43m - 3:33(8:15/m) 121/127bpm [998b/mi] 45cal
3) 0.62m - 3:58(6:22/m) 141/157bpm [898b/mi] 57cal
4) 0.62m - 3:45(6:02/m) 153/156bpm [923b/mi] 60cal
5) 0.62m - 3:50(6:10/m) 160/164bpm [987b/mi] 64cal
6) 0.62m - 3:51(6:11/m) 163/167bpm [1008b/mi] 65cal
7) 0.62m - 3:51(6:12/m) 164/167bpm [1018b/mi] 65cal
8) 0.08m - 30(6:02/m) 161/162bpm [970b/mi] 8cal
9) 0.62m - 5:53(9:28/m) 131/161bpm [1239b/mi] 73cal
10) 0.62m - 5:00(8:03/m) 128/135bpm [1029b/mi] 61cal
11) 0.62m - 5:14(8:25/m) 133/142bpm [1119b/mi] 68cal
12) 0.62m - 5:12(8:21/m) 133/140bpm [1112b/mi] 66cal
13) 0.62m - 5:03(8:08/m) 133/142bpm [1082b/mi] 63cal
14) 0.3m - 2:48(9:16/m) 129/137bpm [1194b/mi] 34cal

Steady paced long run from Aylesford Bridge car park with Joshua Nice​, along to the Running Horse, up to Tyland Barn, the Lower Bell, Blue Bell Hill village, the Robin Hood pub, Nashenden Lane, Wouldham and then Aylesford. Both achilles are a bit grumpy now...😭
Briefly saw Rich Tomlinson​ as he whizzed past shouting hello.

Split Summary
===
1) 0.62m - 5:17(8:29/m) 110/118bpm [934b/mi] 61cal
2) 0.62m - 5:13(8:24/m) 121/130bpm [1015b/mi] 65cal
3) 0.62m - 5:09(8:18/m) 121/131bpm [1004b/mi] 63cal
4) 0.62m - 5:02(8:05/m) 128/131bpm [1036b/mi] 64cal
5) 0.62m - 5:12(8:22/m) 128/132bpm [1071b/mi] 66cal
6) 0.62m - 5:36(9:00/m) 130/139bpm [1170b/mi] 71cal
7) 0.62m - 5:57(9:34/m) 136/142bpm [1301b/mi] 79cal
8) 0.62m - 5:31(8:53/m) 137/141bpm [1217b/mi] 73cal
9) 0.62m - 4:51(7:49/m) 126/131bpm [984b/mi] 63cal
10) 0.62m - 5:15(8:27/m) 116/127bpm [980b/mi] 46cal
11) 0.62m - 4:49(7:44/m) 116/122bpm [898b/mi] 50cal
12) 0.62m - 4:48(7:44/m) 125/137bpm [967b/mi] 65cal
13) 0.62m - 4:59(8:01/m) 124/133bpm [994b/mi] 60cal
14) 0.62m - 4:53(7:52/m) 127/136bpm [999b/mi] 61cal
15) 0.62m - 5:07(8:15/m) 130/135bpm [1072b/mi] 66cal
16) 0.62m - 5:10(8:19/m) 128/133bpm [1064b/mi] 62cal
17) 0.62m - 5:05(8:11/m) 129/134bpm [1056b/mi] 62cal
18) 0.62m - 5:12(8:21/m) 134/140bpm [1120b/mi] 66cal
19) 0.62m - 5:08(8:15/m) 137/140bpm [1131b/mi] 66cal
20) 0.62m - 4:58(7:59/m) 138/140bpm [1101b/mi] 66cal
21) 0.62m - 5:25(8:43/m) 140/145bpm [1219b/mi] 71cal
22) 0.62m - 5:41(9:09/m) 136/139bpm [1243b/mi] 70cal
23) 0.62m - 5:15(8:26/m) 137/139bpm [1156b/mi] 63cal
24) 0.38m - 3:13(8:25/m) 136/143bpm [1146b/mi] 45cal

Easy paced nosing around the Coney Banks looking for potential cross country courses, loads of possibilities but a lot of cutting back would be required to make some of the paths fully passable.

Split Summary
===
1) 0.62m - 5:21(8:36/m) 126/135bpm [1083b/mi] 67cal
2) 0.62m - 4:41(7:32/m) 124/133bpm [935b/mi] 60cal
3) 0.62m - 6:04(9:46/m) 136/144bpm [1327b/mi] 83cal
4) 0.62m - 5:15(8:26/m) 130/140bpm [1097b/mi] 67cal
5) 0.62m - 5:15(8:26/m) 141/149bpm [1190b/mi] 75cal
6) 0.62m - 5:28(8:47/m) 134/149bpm [1178b/mi] 72cal
7) 0.52m - 4:49(9:18/m) 130/145bpm [1209b/mi] 58cal

Post session track and road warm down with the group, up across the Lines, up Chatham Hill and down Rock Avenue and Canterbury Street.

Split Summary
===
1) 0.62m - 4:57(7:57/m) 124/132bpm [987b/mi] 63cal
2) 0.62m - 5:15(8:27/m) 131/136bpm [1107b/mi] 70cal
3) 0.62m - 5:10(8:19/m) 130/138bpm [1081b/mi] 68cal
4) 0.62m - 5:31(8:52/m) 128/140bpm [1135b/mi] 69cal
5) 0.62m - 4:56(7:56/m) 125/131bpm [993b/mi] 59cal
6) 0.59m - 5:03(8:37/m) 126/130bpm [1086b/mi] 61cal

10 x 400m off of 30 seconds (83 and then 76-78 seconds per rep).
A tough session and just about hanging in there for the final couple of reps.

Split Summary
===
1) 0.25m - 1:23(5:34/m) 124/143bpm [690b/mi] 17cal
2) 0.02m - 30(27:09/m) 140/144bpm [3801b/mi] 7cal
3) 0.25m - 1:17(5:11/m) 144/154bpm [747b/mi] 19cal
4) 0.02m - 30(20:13/m) 150/155bpm [3032b/mi] 7cal
5) 0.25m - 1:18(5:13/m) 149/159bpm [777b/mi] 20cal
6) 0.02m - 30(20:08/m) 155/159bpm [3121b/mi] 7cal
7) 0.25m - 1:18(5:13/m) 151/161bpm [788b/mi] 20cal
8) 0.02m - 30(20:08/m) 159/162bpm [3202b/mi] 7cal
9) 0.25m - 1:16(5:06/m) 156/165bpm [796b/mi] 21cal
10) 0.02m - 30(19:55/m) 162/165bpm [3225b/mi] 8cal
11) 0.25m - 1:17(5:11/m) 157/165bpm [813b/mi] 21cal
12) 0.02m - 30(20:04/m) 163/165bpm [3271b/mi] 8cal
13) 0.25m - 1:16(5:07/m) 159/167bpm [814b/mi] 21cal
14) 0.03m - 30(16:03/m) 165/167bpm [2649b/mi] 8cal
15) 0.25m - 1:16(5:06/m) 161/169bpm [821b/mi] 21cal
16) 0.02m - 31(21:02/m) 166/169bpm [3490b/mi] 8cal
17) 0.25m - 1:17(5:09/m) 161/168bpm [830b/mi] 21cal
18) 0.02m - 31(20:44/m) 165/169bpm [3422b/mi] 8cal
19) 0.25m - 1:16(5:08/m) 161/169bpm [826b/mi] 21cal
20) 0.02m - 31(20:46/m) 166/170bpm [3446b/mi] 9cal

3k track warm up

Split Summary
===
1) 0.62m - 4:53(7:51/m) 107/115bpm [840b/mi] 56cal
2) 0.62m - 4:37(7:26/m) 117/120bpm [869b/mi] 59cal
3) 0.62m - 4:36(7:24/m) 119/123bpm [881b/mi] 59cal
4) 0.01m - 3(7:05/m) 119/119bpm [843b/mi]

Easy paced 6 miles around Shorne Wood Country Park, 99% in zone 1 or below.
Legs still tired and both achilles are still a bit sore after last night's session.

Split Summary
===
1) 0.62m - 5:31(8:52/m) 112/119bpm [993b/mi] 63cal
2) 0.62m - 5:22(8:38/m) 119/125bpm [1027b/mi] 65cal
3) 0.62m - 5:03(8:07/m) 120/125bpm [974b/mi] 61cal
4) 0.62m - 5:04(8:10/m) 122/127bpm [996b/mi] 62cal
5) 0.62m - 5:11(8:20/m) 121/126bpm [1009b/mi] 62cal
6) 0.62m - 5:08(8:15/m) 121/127bpm [998b/mi] 59cal
7) 0.62m - 5:21(8:37/m) 123/129bpm [1059b/mi] 62cal
8) 0.62m - 5:15(8:28/m) 122/126bpm [1032b/mi] 62cal
9) 0.62m - 5:24(8:42/m) 120/126bpm [1044b/mi] 67cal
10) 0.42m - 3:28(8:19/m) 118/122bpm [982b/mi] 46cal

Post session warm down

Split Summary
===
1) 0.62m - 5:28(8:48/m) 109/117bpm [959b/mi] 62cal
2) 0.62m - 5:05(8:10/m) 115/120bpm [939b/mi] 62cal
3) 0.06m - 30(7:44/m) 116/117bpm [898b/mi] 6cal

8 x 200m (45 seconds) and 200m (55 seconds) continuous, didn't push too hard because of tomorrow's vets' league 3000m.

Split Summary
===
1) 0.12m - 47(6:16/m) 106/128bpm [665b/mi] 7cal
2) 0.12m - 52(6:58/m) 135/137bpm [940b/mi] 13cal
3) 0.12m - 48(6:43/m) 139/140bpm [934b/mi] 11cal
4) 0.13m - 54(6:54/m) 135/139bpm [932b/mi] 13cal
5) 0.12m - 49(6:38/m) 133/135bpm [882b/mi] 12cal
6) 0.12m - 54(7:18/m) 134/136bpm [979b/mi] 13cal
7) 0.12m - 49(6:35/m) 135/138bpm [888b/mi] 11cal
8) 0.12m - 56(7:27/m) 137/139bpm [1020b/mi] 13cal
9) 0.13m - 51(6:31/m) 135/136bpm [881b/mi] 12cal
10) 0.12m - 56(7:52/m) 133/135bpm [1047b/mi] 13cal
11) 0.12m - 50(6:39/m) 134/138bpm [892b/mi] 12cal
12) 0.12m - 56(7:31/m) 137/139bpm [1030b/mi] 13cal
13) 0.12m - 47(6:19/m) 139/143bpm [877b/mi] 11cal
14) 0.12m - 56(7:29/m) 141/144bpm [1054b/mi] 14cal
15) 0.12m - 46(6:14/m) 142/146bpm [885b/mi] 11cal
16) 0.13m - 55(7:02/m) 142/146bpm [1000b/mi] 14cal

Pre session warm up

Split Summary
===
1) 0.62m - 5:14(8:26/m) 107/115bpm [902b/mi] 60cal
2) 0.62m - 4:55(7:55/m) 116/120bpm [918b/mi] 62cal
3) 0.62m - 4:50(7:47/m) 117/120bpm [910b/mi] 60cal
4) 0.15m - 1:09(7:51/m) 118/120bpm [926b/mi] 14cal

Post race warm down.

Split Summary
===
1) 0.62m - 5:17(8:31/m) 124/132bpm [1055b/mi] 65cal
2) 0.62m - 5:12(8:22/m) 132/137bpm [1104b/mi] 71cal
3) 0.22m - 1:47(8:06/m) 133/135bpm [1077b/mi] 24cal

SCVAC Kent Division 1, 3000m - 2nd M50
Slow start, got boxed in around the first bend so I slowed slightly and broke out around the leaders, hit the front and pushed the pace, leading to the bell.
The final lap was a burn up, I tussled for the lead until the final 200m at which point the Blackheath runner surged clear.
Pleased with 2nd place and just two seconds outside of my PB.

Split Summary
===
1) 0.12m - 41(5:29/m) 104/142bpm [571b/mi] 6cal
2) 0.25m - 1:22(5:30/m) 151/155bpm [831b/mi] 21cal
3) 0.25m - 1:24(5:40/m) 157/159bpm [888b/mi] 22cal
4) 0.25m - 1:24(5:39/m) 159/161bpm [897b/mi] 23cal
5) 0.25m - 1:23(5:35/m) 161/162bpm [900b/mi] 23cal
6) 0.25m - 1:24(5:37/m) 163/164bpm [915b/mi] 23cal
7) 0.25m - 1:23(5:32/m) 165/166bpm [914b/mi] 24cal
8) 0.25m - 1:18(5:12/m) 168/169bpm [874b/mi] 22cal

Pre race warm up with Bob.

Split Summary
===
1) 0.62m - 5:28(8:49/m) 114/122bpm [1004b/mi] 65cal
2) 0.62m - 5:03(8:07/m) 123/126bpm [999b/mi] 64cal
3) 0.23m - 1:52(8:03/m) 123/128bpm [989b/mi] 24cal

Warm up, Great Lines parkrun (11th and 19:21), chatty warm down with Bob then solo back to the car.
Tired after last night's race but legs felt pretty good, very happy with the time! 🏃💪

Split Summary
===
1) 0.62m - 5:17(8:31/m) 114/123bpm [970b/mi] 61cal
2) 0.62m - 5:02(8:07/m) 127/134bpm [1030b/mi] 68cal
3) 0.54m - 4:14(7:46/m) 131/135bpm [1018b/mi] 56cal
4) 0.62m - 4:02(6:29/m) 142/156bpm [921b/mi] 57cal
5) 0.62m - 3:51(6:12/m) 155/157bpm [962b/mi] 62cal
6) 0.62m - 3:45(6:02/m) 153/157bpm [924b/mi] 60cal
7) 0.62m - 4:12(6:45/m) 159/162bpm [1073b/mi] 69cal
8) 0.62m - 3:29(5:37/m) 162/164bpm [909b/mi] 59cal
9) 0.62m - 6:52(11:03/m) 117/164bpm [1293b/mi] 67cal
10) 0.62m - 5:50(9:24/m) 112/120bpm [1053b/mi] 63cal
11) 0.62m - 5:56(9:33/m) 110/114bpm [1051b/mi] 69cal
12) 0.62m - 5:30(8:50/m) 111/117bpm [981b/mi] 58cal
13) 0.56m - 4:54(8:49/m) 117/122bpm [1032b/mi] 56cal

Grumbling achilles tendons meant two shorter laps rather than an out and back or a larger loop. Tired legs made me think about stopping after the first lap but strength of will (or bloody-mindedness) saw me complete both laps for a weekly total of 50 miles. 🏃💪
Flyby with James Milne​ and Ken Rains.

Split Summary
===
1) 0.62m - 5:15(8:27/m) 103/114bpm [869b/mi] 56cal
2) 0.62m - 5:23(8:40/m) 116/128bpm [1005b/mi] 62cal
3) 0.62m - 5:08(8:16/m) 118/126bpm [975b/mi] 63cal
4) 0.62m - 5:26(8:45/m) 119/132bpm [1041b/mi] 64cal
5) 0.62m - 5:14(8:26/m) 121/131bpm [1021b/mi] 62cal
6) 0.62m - 5:02(8:06/m) 122/131bpm [988b/mi] 59cal
7) 0.62m - 5:25(8:44/m) 123/131bpm [1073b/mi] 64cal
8) 0.62m - 5:14(8:25/m) 124/133bpm [1044b/mi] 62cal
9) 0.62m - 5:14(8:26/m) 125/131bpm [1054b/mi] 62cal
10) 0.62m - 5:10(8:19/m) 126/131bpm [1047b/mi] 61cal
11) 0.62m - 5:02(8:06/m) 121/127bpm [981b/mi] 63cal
12) 0.62m - 5:12(8:23/m) 124/131bpm [1039b/mi] 67cal
13) 0.62m - 5:04(8:10/m) 124/128bpm [1013b/mi] 61cal
14) 0.62m - 5:35(8:58/m) 130/137bpm [1167b/mi] 68cal
15) 0.62m - 5:27(8:47/m) 128/136bpm [1124b/mi] 69cal
16) 0.62m - 5:10(8:19/m) 125/132bpm [1040b/mi] 61cal
17) 0.62m - 5:23(8:39/m) 133/139bpm [1151b/mi] 67cal
18) 0.62m - 5:06(8:12/m) 130/136bpm [1066b/mi] 64cal
19) 0.62m - 5:30(8:51/m) 136/139bpm [1204b/mi] 72cal
20) 0.62m - 5:03(8:08/m) 129/137bpm [1049b/mi] 59cal
21) 0.62m - 4:53(7:51/m) 135/141bpm [1061b/mi] 64cal
22) 0.62m - 4:57(7:58/m) 134/140bpm [1068b/mi] 63cal
23) 0.62m - 5:36(9:01/m) 141/144bpm [1271b/mi] 75cal
24) 0.22m - 1:46(7:54/m) 138/141bpm [1090b/mi] 24cal

7 and a bit miles around Shorne Wood Country Park, heart rate nicely in zones 1 and 2.

Split Summary
===
1) 0.62m - 5:16(8:28/m) 115/126bpm [974b/mi] 64cal
2) 0.62m - 4:31(7:16/m) 128/134bpm [929b/mi] 60cal
3) 0.62m - 4:49(7:45/m) 133/137bpm [1030b/mi] 66cal
4) 0.62m - 4:32(7:18/m) 135/141bpm [987b/mi] 64cal
5) 0.62m - 4:57(7:58/m) 134/139bpm [1067b/mi] 66cal
6) 0.62m - 4:49(7:45/m) 134/138bpm [1039b/mi] 65cal
7) 0.62m - 4:58(7:59/m) 135/140bpm [1078b/mi] 67cal
8) 0.62m - 5:02(8:06/m) 134/138bpm [1085b/mi] 66cal
9) 0.62m - 5:13(8:24/m) 135/140bpm [1134b/mi] 68cal
10) 0.62m - 5:10(8:19/m) 133/137bpm [1106b/mi] 65cal
11) 0.62m - 4:56(7:56/m) 132/137bpm [1048b/mi] 63cal
12) 0.32m - 2:25(7:39/m) 130/133bpm [994b/mi] 36cal

Post session warm down

Split Summary
===
1) 0.62m - 5:43(9:11/m) 113/125bpm [1038b/mi] 63cal
2) 0.62m - 4:56(7:56/m) 121/124bpm [959b/mi] 63cal
3) 0.62m - 4:54(7:53/m) 123/126bpm [971b/mi] 62cal
4) 0.14m - 1:06(8:02/m) 121/123bpm [971b/mi] 13cal

Club Session
10 x 600m off of 90 seconds recoveries, averaging about 2:05 per rep.
A really tough session and absolutely shattered at the end, train hard = race fast! 🏃💪

Split Summary
===
1) 0.38m - 2:18(6:05/m) 124/142bpm [753b/mi] 28cal
2) 0.06m - 1:30(26:32/m) 101/142bpm [2680b/mi] 10cal
3) 0.37m - 2:07(5:43/m) 131/151bpm [749b/mi] 30cal
4) 0.05m - 1:29(28:16/m) 113/152bpm [3194b/mi] 12cal
5) 0.37m - 2:05(5:36/m) 138/158bpm [772b/mi] 28cal
6) 0.05m - 1:30(28:03/m) 118/158bpm [3310b/mi] 13cal
7) 0.37m - 2:03(5:30/m) 141/160bpm [776b/mi] 31cal
8) 0.04m - 1:31(37:50/m) 122/160bpm [4615b/mi] 14cal
9) 0.37m - 2:03(5:31/m) 145/163bpm [799b/mi] 29cal
10) 0.04m - 1:30(35:58/m) 127/163bpm [4568b/mi] 15cal
11) 0.37m - 2:02(5:26/m) 145/163bpm [789b/mi] 28cal
12) 0.03m - 1:31(55:03/m) 130/163bpm [7158b/mi] 15cal
13) 0.37m - 2:02(5:27/m) 148/165bpm [808b/mi] 31cal
14) 0.05m - 1:31(28:01/m) 133/165bpm [3727b/mi] 16cal
15) 0.37m - 1:58(5:15/m) 149/166bpm [783b/mi] 30cal
16) 0.06m - 1:30(26:33/m) 135/167bpm [3584b/mi] 16cal
17) 0.37m - 2:05(5:36/m) 148/165bpm [828b/mi] 32cal
18) 0.05m - 1:30(27:30/m) 133/165bpm [3658b/mi] 15cal
19) 0.37m - 2:04(5:32/m) 150/166bpm [831b/mi] 31cal
20) 0m - 1(2:41/m) 165/165bpm [444b/mi]

Pre session warm up

Split Summary
===
1) 0.62m - 4:39(7:29/m) 107/114bpm [801b/mi] 54cal
2) 0.62m - 4:26(7:08/m) 117/122bpm [835b/mi] 57cal
3) 0m - 2(7:13/m) 119/119bpm [858b/mi]

Easy paced laps of the Bligh Way playing fields, out via the Three Crutches and back via Copperhouse Road to avoid the rather smelly fox carcass.

Split Summary
===
1) 0.62m - 5:32(8:54/m) 112/123bpm [996b/mi] 63cal
2) 0.62m - 5:26(8:44/m) 120/128bpm [1048b/mi] 66cal
3) 0.62m - 5:19(8:34/m) 120/130bpm [1027b/mi] 64cal
4) 0.62m - 5:10(8:19/m) 120/124bpm [997b/mi] 59cal
5) 0.62m - 5:11(8:20/m) 121/124bpm [1009b/mi] 60cal
6) 0.62m - 5:14(8:26/m) 119/125bpm [1003b/mi] 60cal
7) 0.59m - 4:57(8:24/m) 122/127bpm [1026b/mi] 58cal

Post session warm down with Jamie Walsh​, feeling pretty good.

Split Summary
===
1) 0.62m - 5:09(8:18/m) 110/120bpm [913b/mi] 58cal
2) 0.62m - 4:42(7:34/m) 122/127bpm [923b/mi] 62cal
3) 0.62m - 4:45(7:39/m) 123/125bpm [942b/mi] 61cal
4) 0.18m - 1:23(7:43/m) 123/125bpm [950b/mi] 18cal

Club Session
16 x 300m (5000m pace) with 100m jogged recoveries, averaging about 62 seconds for each rep.
Feeling strong! 🏃💪

Split Summary
===
1) 0.19m - 1:02(5:32/m) 120/142bpm [664b/mi] 11cal
2) 0.06m - 44(13:06/m) 135/143bpm [1768b/mi] 9cal
3) 0.19m - 1:02(5:30/m) 136/147bpm [748b/mi] 15cal
4) 0.06m - 43(11:28/m) 139/147bpm [1594b/mi] 9cal
5) 0.19m - 1:03(5:37/m) 138/147bpm [774b/mi] 16cal
6) 0.06m - 43(11:31/m) 141/148bpm [1624b/mi] 10cal
7) 0.19m - 1:04(5:43/m) 138/146bpm [788b/mi] 16cal
8) 0.06m - 41(11:02/m) 140/147bpm [1545b/mi] 9cal
9) 0.19m - 1:03(5:36/m) 141/150bpm [789b/mi] 16cal
10) 0.06m - 42(11:18/m) 144/150bpm [1628b/mi] 9cal
11) 0.19m - 1:05(5:51/m) 139/145bpm [813b/mi] 16cal
12) 0.06m - 39(10:28/m) 142/146bpm [1486b/mi] 8cal
13) 0.19m - 1:04(5:43/m) 141/149bpm [806b/mi] 16cal
14) 0.06m - 39(10:34/m) 144/148bpm [1521b/mi] 9cal
15) 0.19m - 1:02(5:35/m) 144/152bpm [803b/mi] 16cal
16) 0.06m - 40(10:41/m) 148/153bpm [1580b/mi] 9cal
17) 0.19m - 1:03(5:39/m) 144/153bpm [813b/mi] 16cal
18) 0.06m - 40(10:51/m) 148/153bpm [1606b/mi] 10cal
19) 0.19m - 1:03(5:38/m) 146/154bpm [824b/mi] 16cal
20) 0.06m - 40(10:44/m) 149/154bpm [1600b/mi] 9cal
21) 0.19m - 1:03(5:37/m) 147/155bpm [826b/mi] 16cal
22) 0.06m - 40(10:43/m) 150/155bpm [1607b/mi] 9cal
23) 0.19m - 1:01(5:30/m) 148/155bpm [813b/mi] 16cal
24) 0.06m - 42(11:16/m) 151/155bpm [1701b/mi] 10cal
25) 0.19m - 1:03(5:38/m) 148/155bpm [833b/mi] 16cal
26) 0.06m - 41(11:05/m) 153/156bpm [1695b/mi] 10cal
27) 0.19m - 1:01(5:28/m) 150/158bpm [819b/mi] 16cal
28) 0.06m - 41(11:04/m) 155/159bpm [1715b/mi] 10cal
29) 0.19m - 1:02(5:31/m) 150/158bpm [827b/mi] 16cal
30) 0.06m - 41(11:04/m) 155/158bpm [1715b/mi] 10cal
31) 0.19m - 1:01(5:28/m) 152/161bpm [831b/mi] 16cal
32) 0.07m - 42(10:08/m) 155/161bpm [1571b/mi] 11cal

Pre session warm up

Split Summary
===
1) 0.62m - 4:44(7:37/m) 106/114bpm [808b/mi] 54cal
2) 0.62m - 4:30(7:14/m) 117/120bpm [846b/mi] 58cal
3) 0.21m - 1:31(7:08/m) 120/123bpm [857b/mi] 19cal

Easy paced 6½ miles circuits of St. Mary's Island, quite nice out 🏃 unless you're in a car!!! 🚗🚗🚗🚗🚗🚗🚗

Split Summary
===
1) 0.62m - 5:04(8:10/m) 114/120bpm [931b/mi] 60cal
2) 0.62m - 5:10(8:20/m) 119/123bpm [991b/mi] 64cal
3) 0.62m - 4:52(7:51/m) 121/125bpm [949b/mi] 61cal
4) 0.62m - 5:12(8:23/m) 121/127bpm [1014b/mi] 63cal
5) 0.62m - 5:06(8:13/m) 122/126bpm [1003b/mi] 61cal
6) 0.62m - 4:54(7:53/m) 123/127bpm [970b/mi] 59cal
7) 0.62m - 5:08(8:15/m) 124/130bpm [1024b/mi] 61cal
8) 0.62m - 5:25(8:42/m) 124/131bpm [1080b/mi] 65cal
9) 0.62m - 5:03(8:08/m) 126/130bpm [1025b/mi] 61cal
10) 0.62m - 5:01(8:04/m) 127/131bpm [1024b/mi] 62cal
11) 0.27m - 2:03(7:35/m) 126/128bpm [956b/mi] 25cal
12) 0.04m - 15(5:47/m) 127/128bpm [735b/mi] 3cal

parkrun Plus
Extended warm up, Mote Park parkrun (missed the start) and then reversed the warm up route to warm down.
Official time of 22:12, watch time 19:49, enjoyed chasing through the field, caught Ian Hughes​ and heidi hughes​ but ran out of steam chasing down Taryne McPherson and Bob FURSEY...

Split Summary
===
1) 0.62m - 5:24(8:41/m) 115/126bpm [999b/mi] 63cal
2) 0.62m - 4:59(8:01/m) 130/135bpm [1042b/mi] 67cal
3) 0.62m - 4:33(7:19/m) 131/146bpm [959b/mi] 61cal
4) 0.46m - 3:13(6:55/m) 136/142bpm [941b/mi] 46cal
5) 0.62m - 3:54(6:17/m) 154/162bpm [968b/mi] 63cal
6) 0.62m - 3:40(5:54/m) 155/159bpm [914b/mi] 59cal
7) 0.62m - 3:47(6:05/m) 161/166bpm [978b/mi] 64cal
8) 0.62m - 3:54(6:16/m) 162/165bpm [1015b/mi] 65cal
9) 0.62m - 3:50(6:11/m) 163/165bpm [1007b/mi] 65cal
10) 0.11m - 40(6:02/m) 161/163bpm [971b/mi] 10cal
11) 0.62m - 5:46(9:16/m) 129/161bpm [1196b/mi] 69cal
12) 0.62m - 5:24(8:41/m) 131/145bpm [1137b/mi] 69cal
13) 0.62m - 4:54(7:54/m) 130/141bpm [1027b/mi] 61cal
14) 0.61m - 5:05(8:24/m) 128/134bpm [1075b/mi] 62cal

Sunday Afternoon Long Run
Late afternoon long run to Shorne Wood country park and back with 4 extended laps of the park, rather warm!
Ended the week on 52½ miles.🏃💪

Split Summary
===
1) 0.62m - 5:19(8:33/m) 118/129bpm [1008b/mi] 62cal
2) 0.62m - 5:09(8:16/m) 130/134bpm [1076b/mi] 67cal
3) 0.62m - 4:49(7:45/m) 127/135bpm [984b/mi] 64cal
4) 0.62m - 5:15(8:26/m) 133/140bpm [1122b/mi] 69cal
5) 0.62m - 5:05(8:11/m) 133/140bpm [1087b/mi] 68cal
6) 0.62m - 5:29(8:50/m) 132/141bpm [1166b/mi] 68cal
7) 0.62m - 5:21(8:36/m) 131/137bpm [1127b/mi] 67cal
8) 0.62m - 5:16(8:28/m) 132/139bpm [1117b/mi] 67cal
9) 0.62m - 5:32(8:55/m) 133/140bpm [1186b/mi] 65cal
10) 0.62m - 5:12(8:22/m) 131/136bpm [1097b/mi] 65cal
11) 0.62m - 5:38(9:04/m) 131/142bpm [1188b/mi] 66cal
12) 0.62m - 5:17(8:31/m) 130/135bpm [1107b/mi] 65cal
13) 0.62m - 5:35(8:59/m) 131/139bpm [1177b/mi] 67cal
14) 0.62m - 5:18(8:33/m) 130/135bpm [1110b/mi] 64cal
15) 0.62m - 4:56(7:57/m) 124/133bpm [986b/mi] 66cal
16) 0.62m - 4:54(7:53/m) 126/135bpm [993b/mi] 65cal
17) 0.62m - 5:25(8:43/m) 132/136bpm [1150b/mi] 67cal
18) 0.62m - 4:54(7:54/m) 127/131bpm [1003b/mi] 63cal
19) 0.43m - 3:24(7:57/m) 132/136bpm [1050b/mi] 46cal

Easy paced 10k circuit via the fire station, Higham and Park Pale, new shoes...

Split Summary
===
1) 0.62m - 5:09(8:17/m) 116/127bpm [960b/mi] 62cal
2) 0.62m - 4:38(7:27/m) 124/128bpm [924b/mi] 60cal
3) 0.62m - 4:54(7:52/m) 134/142bpm [1055b/mi] 69cal
4) 0.62m - 4:51(7:48/m) 130/137bpm [1015b/mi] 64cal
5) 0.62m - 4:48(7:44/m) 126/134bpm [974b/mi] 61cal
6) 0.62m - 5:08(8:15/m) 133/138bpm [1097b/mi] 68cal
7) 0.62m - 4:55(7:55/m) 131/137bpm [1037b/mi] 65cal
8) 0.62m - 4:59(8:02/m) 131/139bpm [1052b/mi] 65cal
9) 0.62m - 5:16(8:29/m) 132/139bpm [1119b/mi] 66cal
10) 0.62m - 4:57(7:58/m) 123/128bpm [980b/mi] 61cal
11) 0.43m - 3:26(7:58/m) 131/136bpm [1044b/mi] 44cal
12) 0.01m - 3(7:34/m) 113/133bpm [856b/mi]