Split Summary
===
1) 0.62mi - 5:15(8:27/mi) 119/127bpm [1005b/mi] 67cal 453/582W
2) 0.62mi - 5:05(8:11/mi) 124/131bpm [1015b/mi] 68cal 414/492W
3) 0.62mi - 5:01(8:05/mi) 125/131bpm [1010b/mi] 65cal 366/457W
4) 0.62mi - 4:57(7:59/mi) 127/134bpm [1013b/mi] 64cal 343/424W
5) 0.62mi - 5:07(8:14/mi) 128/133bpm [1053b/mi] 66cal 350/444W
6) 0.62mi - 5:22(8:38/mi) 128/134bpm [1105b/mi] 70cal 360/443W
7) 0.62mi - 5:16(8:29/mi) 129/134bpm [1094b/mi] 70cal 392/492W
8) 0.62mi - 4:50(7:47/mi) 126/131bpm [981b/mi] 61cal 349/431W
9) 0.17mi - 1:30(8:55/mi) 125/127bpm [1114b/mi] 20cal 402/552W

Carry On Up The Khyber!
Phoenix Park hill reps.
3.7 km warm up, 8 x 100m steeper hills and 4 x 120m slightly shallower hills, 4.7 km warm down.
Couldn't do the planned 800m climb because it was part of a triathlon cycle lap, ah well...

Split Summary
===
1) 0.62mi - 4:59(8:01/mi) 119/129bpm [954b/mi] 65cal 404/511W
2) 0.62mi - 4:45(7:38/mi) 125/131bpm [955b/mi] 65cal 393/420W
3) 0.62mi - 4:37(7:25/mi) 127/131bpm [942b/mi] 63cal 405/472W
4) 0.41mi - 3:08(7:39/mi) 126/136bpm [965b/mi] 41cal 388/443W
5) 0.07mi - 25(6:27/mi) 108/145bpm [697b/mi] 3cal 619/915W
6) 0.07mi - 38(9:13/mi) 144/148bpm [1327b/mi] 9cal 407/946W
7) 0.06mi - 26(7:33/mi) 145/156bpm [1094b/mi] 7cal 574/831W
8) 0.07mi - 37(8:43/mi) 153/157bpm [1334b/mi] 9cal 490/910W
9) 0.06mi - 26(7:08/mi) 149/158bpm [1062b/mi] 7cal 523/743W
10) 0.07mi - 36(8:43/mi) 155/159bpm [1352b/mi] 9cal 427/943W
11) 0.06mi - 26(6:47/mi) 148/155bpm [1005b/mi] 7cal 479/729W
12) 0.07mi - 37(8:44/mi) 156/160bpm [1362b/mi] 10cal 406/845W
13) 0.06mi - 26(6:51/mi) 151/160bpm [1035b/mi] 7cal 492/736W
14) 0.07mi - 37(8:55/mi) 159/162bpm [1417b/mi] 10cal 424/893W
15) 0.06mi - 26(7:18/mi) 154/160bpm [1124b/mi] 7cal 427/760W
16) 0.07mi - 40(9:20/mi) 159/164bpm [1483b/mi] 11cal 378/765W
17) 0.06mi - 26(6:54/mi) 151/161bpm [1043b/mi] 7cal 449/740W
18) 0.07mi - 39(9:43/mi) 159/162bpm [1545b/mi] 11cal 390/781W
19) 0.06mi - 26(7:19/mi) 152/160bpm [1112b/mi] 7cal 423/714W
20) 0.07mi - 38(9:33/mi) 160/164bpm [1529b/mi] 10cal 393/777W
21) 0.06mi - 3:04(54:05/mi) 107/154bpm [5787b/mi] 16cal 18/189W
22) 0.07mi - 32(7:16/mi) 126/153bpm [916b/mi] 7cal 526/760W
23) 0.09mi - 53(10:11/mi) 151/156bpm [1537b/mi] 13cal 351/768W
24) 0.08mi - 34(7:36/mi) 150/162bpm [1140b/mi] 9cal 473/699W
25) 0.09mi - 51(9:43/mi) 155/163bpm [1506b/mi] 13cal 368/755W
26) 0.07mi - 35(7:56/mi) 151/161bpm [1199b/mi] 9cal 447/675W
27) 0.08mi - 51(10:27/mi) 157/164bpm [1640b/mi] 13cal 360/723W
28) 0.07mi - 36(8:36/mi) 150/160bpm [1290b/mi] 9cal 401/598W
29) 0.08mi - 50(10:51/mi) 157/163bpm [1703b/mi] 13cal 333/647W
30) 0.09mi - 3:00(33:36/mi) 104/142bpm [3495b/mi] 15cal 30/186W
31) 0.62mi - 5:05(8:12/mi) 129/140bpm [1057b/mi] 70cal 377/493W
32) 0.62mi - 5:18(8:32/mi) 133/139bpm [1134b/mi] 70cal 360/441W
33) 0.62mi - 5:00(8:04/mi) 130/135bpm [1048b/mi] 65cal 408/495W
34) 0.62mi - 5:20(8:35/mi) 128/132bpm [1099b/mi] 68cal 359/420W
35) 0.46mi - 3:47(8:12/mi) 128/132bpm [1050b/mi] 50cal 375/456W

Sunday Morning Long Run - Phoenix Park Stylee
Chatty 10 miles around the Phoenix Park with my brother in law's club mates, lovely scenery even with the wind and light drizzle.
53 miles for the week

Split Summary
===
1) 0.62mi - 5:29(8:49/mi) 115/123bpm [1015b/mi] 69cal 377/446W
2) 0.62mi - 5:30(8:52/mi) 121/126bpm [1073b/mi] 70cal 350/409W
3) 0.62mi - 5:18(8:31/mi) 121/128bpm [1031b/mi] 67cal 348/436W
4) 0.62mi - 5:11(8:21/mi) 127/131bpm [1060b/mi] 68cal 338/418W
5) 0.62mi - 5:13(8:23/mi) 127/131bpm [1066b/mi] 66cal 330/396W
6) 0.62mi - 4:49(7:45/mi) 127/130bpm [984b/mi] 61cal 369/553W
7) 0.62mi - 5:24(8:41/mi) 130/134bpm [1129b/mi] 70cal 337/428W
8) 0.62mi - 5:24(8:41/mi) 124/135bpm [1076b/mi] 64cal 368/531W
9) 0.62mi - 5:47(9:18/mi) 123/129bpm [1144b/mi] 71cal 350/574W
10) 0.62mi - 5:11(8:20/mi) 122/131bpm [1016b/mi] 64cal 367/475W
11) 0.62mi - 5:24(8:41/mi) 127/141bpm [1103b/mi] 74cal 376/540W
12) 0.62mi - 5:11(8:21/mi) 127/134bpm [1059b/mi] 70cal 374/492W
13) 0.62mi - 5:21(8:37/mi) 128/136bpm [1102b/mi] 69cal 351/460W
14) 0.62mi - 5:23(8:39/mi) 133/140bpm [1151b/mi] 72cal 358/425W
15) 0.62mi - 5:07(8:15/mi) 130/135bpm [1072b/mi] 69cal 368/421W
16) 0.62mi - 4:48(7:43/mi) 131/134bpm [1010b/mi] 65cal 393/460W
17) 0.27mi - 2:14(8:16/mi) 130/134bpm [1076b/mi] 29cal 361/399W

Very easy 4½ miles around the Bligh Way playing fields, it's been a long day...😴🚗✈️🚗📺😴🏃

Split Summary
===
1) 0.62mi - 5:33(8:56/mi) 114/127bpm [1019b/mi] 66cal 402/536W
2) 0.62mi - 5:36(9:00/mi) 124/129bpm [1117b/mi] 70cal 370/576W
3) 0.62mi - 5:14(8:25/mi) 123/128bpm [1034b/mi] 65cal 351/624W
4) 0.62mi - 5:33(8:56/mi) 122/130bpm [1090b/mi] 67cal 334/552W
5) 0.62mi - 5:29(8:49/mi) 122/130bpm [1076b/mi] 66cal 404/894W
6) 0.62mi - 5:12(8:21/mi) 122/129bpm [1020b/mi] 62cal 341/623W
7) 0.17mi - 1:24(8:05/mi) 120/124bpm [970b/mi] 16cal 320/345W
8) 0.54mi - 4:47(8:53/mi) 124/129bpm [1102b/mi] 58cal 353/502W

Post session warm down, a couple of laps of the track with Gareth and then up to the top of Chatham Hill with Dean as well.

Split Summary
===
1) 0.62mi - 6:19(10:09/mi) 113/125bpm [1147b/mi] 74cal 309/444W
2) 0.62mi - 5:38(9:04/mi) 127/133bpm [1152b/mi] 73cal 492/852W
3) 0.62mi - 5:37(9:02/mi) 123/136bpm [1111b/mi] 69cal 335/451W
4) 0.62mi - 5:31(8:53/mi) 124/136bpm [1103b/mi] 69cal 347/456W
5) 0.62mi - 5:12(8:22/mi) 119/126bpm [995b/mi] 68cal 346/437W
6) 0.48mi - 4:02(8:28/mi) 118/123bpm [998b/mi] 52cal 337/363W

5000m race prep.
5 x 1000m (3:54, 3:43, 3:39, 3:40 and 3:37) with 200m jogged recoveries, ran with Gareth Williams​.

Split Summary
===
1) 0.62mi - 3:54(6:17/mi) 135/149bpm [848b/mi] 58cal 473/775W
2) 0.12mi - 1:17(10:17/mi) 127/148bpm [1307b/mi] 17cal 363/444W
3) 0.62mi - 3:43(5:59/mi) 149/158bpm [892b/mi] 61cal 474/570W
4) 0.12mi - 1:39(13:13/mi) 126/156bpm [1666b/mi] 19cal 291/430W
5) 0.62mi - 3:39(5:53/mi) 153/165bpm [899b/mi] 62cal 470/561W
6) 0.12mi - 1:36(12:49/mi) 132/163bpm [1692b/mi] 20cal 303/528W
7) 0.62mi - 3:39(5:53/mi) 155/167bpm [912b/mi] 62cal 497/584W
8) 0.13mi - 1:48(13:46/mi) 133/165bpm [1830b/mi] 20cal 278/543W
9) 0.62mi - 3:37(5:49/mi) 155/168bpm [902b/mi] 61cal 493/589W
10) 0.06mi - 1:40(29:41/mi) 128/169bpm [3799b/mi] 17cal 90/555W

Pre session warm up with Anthony, Sean and Gareth.

Split Summary
===
1) 0.62mi - 5:05(8:11/mi) 112/120bpm [917b/mi] 64cal 423/597W
2) 0.62mi - 4:55(7:54/mi) 118/124bpm [933b/mi] 64cal 395/454W
3) 0.62mi - 4:58(7:59/mi) 116/121bpm [926b/mi] 62cal 387/495W
4) 0.62mi - 5:05(8:11/mi) 114/124bpm [933b/mi] 60cal 411/710W
5) 0.02mi - 9(9:34/mi) 111/112bpm [1062b/mi] 2cal 564/629W

Very easy paced 4½ miles around the Bligh Way playing fields, 92% in zone 1.

Split Summary
===
1) 0.62mi - 5:16(8:29/mi) 111/124bpm [942b/mi] 63cal 412/581W
2) 0.62mi - 5:21(8:37/mi) 122/127bpm [1051b/mi] 69cal 396/473W
3) 0.62mi - 5:16(8:28/mi) 120/126bpm [1016b/mi] 65cal 369/453W
4) 0.62mi - 5:08(8:16/mi) 120/128bpm [992b/mi] 60cal 322/393W
5) 0.62mi - 5:33(8:56/mi) 120/127bpm [1073b/mi] 64cal 332/530W
6) 0.62mi - 4:57(7:58/mi) 119/126bpm [948b/mi] 59cal 335/510W
7) 0.31mi - 2:28(8:04/mi) 122/124bpm [983b/mi] 31cal 360/405W
8) 0.44mi - 4:15(9:34/mi) 119/125bpm [1138b/mi] 50cal 341/469W

Split Summary
===
1) 0.62mi - 5:37(9:02/mi) 121/127bpm [1093b/mi] 72cal 351/472W
2) 0.62mi - 5:51(9:25/mi) 122/127bpm [1149b/mi] 70cal 341/395W
3) 0.62mi - 5:34(8:57/mi) 118/124bpm [1057b/mi] 69cal 332/366W
4) 0.16mi - 1:29(9:16/mi) 119/121bpm [1102b/mi] 19cal 325/347W

Club Track Session
Solo 10 x 400m at 5000m pace with 100m jogged recoveries (c45 seconds due to my lateness).
Reps were 87, 88, 88, 91, 90, 92, 87, 85, 81 and 84.
Tough going but a great session!

Split Summary
===
1) 0.25mi - 1:27(5:51/mi) 129/151bpm [755b/mi] 22cal 540/710W
2) 0.06mi - 48(12:57/mi) 136/152bpm [1762b/mi] 11cal 293/488W
3) 0.25mi - 1:28(5:56/mi) 140/154bpm [830b/mi] 23cal 479/640W
4) 0.06mi - 46(12:18/mi) 140/154bpm [1723b/mi] 11cal 327/523W
5) 0.25mi - 1:28(5:53/mi) 143/156bpm [842b/mi] 23cal 456/557W
6) 0.06mi - 46(12:17/mi) 145/157bpm [1781b/mi] 11cal 340/555W
7) 0.25mi - 1:31(6:07/mi) 143/155bpm [874b/mi] 24cal 446/511W
8) 0.06mi - 46(12:13/mi) 142/156bpm [1734b/mi] 11cal 314/460W
9) 0.25mi - 1:30(6:01/mi) 143/156bpm [859b/mi] 24cal 451/504W
10) 0.06mi - 46(12:16/mi) 144/157bpm [1767b/mi] 11cal 317/448W
11) 0.25mi - 1:32(6:09/mi) 143/156bpm [879b/mi] 24cal 458/538W
12) 0.06mi - 44(11:54/mi) 145/156bpm [1725b/mi] 11cal 305/539W
13) 0.25mi - 1:27(5:51/mi) 145/159bpm [849b/mi] 23cal 477/579W
14) 0.06mi - 46(13:36/mi) 148/160bpm [2014b/mi] 11cal 331/541W
15) 0.25mi - 1:25(5:43/mi) 148/162bpm [847b/mi] 23cal 487/631W
16) 0.06mi - 46(12:18/mi) 153/163bpm [1881b/mi] 12cal 279/538W
17) 0.25mi - 1:21(5:27/mi) 152/165bpm [829b/mi] 22cal 506/612W
18) 0.07mi - 47(11:24/mi) 158/166bpm [1800b/mi] 12cal 301/510W
19) 0.25mi - 1:24(5:36/mi) 155/166bpm [868b/mi] 23cal 506/666W
20) 0.14mi - 1:32(11:10/mi) 144/167bpm [1608b/mi] 22cal 337/609W

Pre session warm up, one hour late due to some work delays, ran with Antel Muller​ whilst she warmed down.

Split Summary
===
1) 0.62mi - 5:11(8:21/mi) 111/120bpm [927b/mi] 63cal 384/463W
2) 0.62mi - 5:03(8:08/mi) 116/121bpm [943b/mi] 64cal 377/416W
3) 0.62mi - 5:04(8:09/mi) 116/122bpm [945b/mi] 63cal 372/427W
4) 0.01mi - 3(7:26/mi) 116/116bpm [861b/mi] 1cal 351/360W

Very easy paced 5½ km recovery run, managed to avoid the rain...
Legs are shot to pieces after last night's session.

Split Summary
===
1) 0.62mi - 5:32(8:55/mi) 112/120bpm [998b/mi] 66cal 362/487W
2) 0.62mi - 5:10(8:19/mi) 117/125bpm [973b/mi] 64cal 364/464W
3) 0.62mi - 5:13(8:23/mi) 119/126bpm [998b/mi] 65cal 348/416W
4) 0.62mi - 5:19(8:34/mi) 121/126bpm [1036b/mi] 64cal 319/374W
5) 0.62mi - 5:33(8:56/mi) 122/127bpm [1090b/mi] 68cal 337/379W
6) 0.29mi - 2:39(9:04/mi) 121/124bpm [1097b/mi] 32cal 339/428W

Post race warm down with Anthony, Ella and Jamie, track season is nearly over...

Split Summary
===
1) 0.62mi - 5:26(8:45/mi) 122/133bpm [1067b/mi] 69cal 373/559W
2) 0.62mi - 5:14(8:25/mi) 131/137bpm [1102b/mi] 72cal 383/549W
3) 0.62mi - 5:11(8:21/mi) 127/136bpm [1061b/mi] 68cal 384/574W
4) 0.55mi - 4:32(8:18/mi) 125/134bpm [1038b/mi] 57cal 349/432W

Chris Newman handicap 1500m
Started hard with Annabel right behind me, struggled a bit from 300m to 700m so she passed me, then everything kicked into life for the final 800m.
Continued to pass athletes who started before me, re-passed Annabel and held her off into the line.
Very pleased with 5 minutes flat, love the Dragonflies - they just feel so good on my feet!

Split Summary
===
1) 0.19mi - 58(5:12/mi) 130/150bpm [675b/mi] 11cal 647/916W
2) 0.25mi - 1:23(5:33/mi) 155/158bpm [861b/mi] 23cal 497/698W
3) 0.25mi - 1:21(5:25/mi) 161/163bpm [871b/mi] 23cal 530/661W
4) 0.25mi - 1:19(5:18/mi) 165/168bpm [875b/mi] 23cal 531/699W

Pre race warm up, legs feel terrible, utterly lifeless...

Split Summary
===
1) 0.62mi - 5:20(8:35/mi) 110/119bpm [944b/mi] 64cal 361/493W
2) 0.62mi - 5:12(8:22/mi) 120/128bpm [1003b/mi] 67cal 360/467W
3) 0.62mi - 5:02(8:07/mi) 122/130bpm [990b/mi] 66cal 388/510W
4) 0.54mi - 4:10(7:44/mi) 124/130bpm [958b/mi] 53cal 347/421W

Run from the bench with Sean Rodwell, Jacques Cunningham-Marsh, Neill Wright and stephen turpie, out via the Banks, Spekes Road, Kemsley Street Road and back via Matts Hill Road, Mierscourt Road, Foxburrow Wood, Wigmore, Gillingham Business Park, Anchorians and Beechwood Avenue.

Split Summary
===
1) 0.62mi - 5:17(8:30/mi) 112/126bpm [952b/mi] 63cal 376/461W
2) 0.62mi - 5:10(8:18/mi) 120/131bpm [996b/mi] 66cal 368/496W
3) 0.62mi - 5:20(8:35/mi) 122/141bpm [1047b/mi] 68cal 355/511W
4) 0.62mi - 5:06(8:13/mi) 132/138bpm [1084b/mi] 71cal 359/469W
5) 0.62mi - 5:14(8:26/mi) 128/137bpm [1080b/mi] 69cal 345/527W
6) 0.62mi - 4:46(7:40/mi) 130/134bpm [998b/mi] 66cal 392/531W
7) 0.62mi - 4:51(7:48/mi) 131/135bpm [1023b/mi] 66cal 385/553W
8) 0.62mi - 4:45(7:39/mi) 125/132bpm [955b/mi] 60cal 363/464W
9) 0.62mi - 5:15(8:27/mi) 126/138bpm [1065b/mi] 73cal 362/516W
10) 0.62mi - 5:04(8:09/mi) 135/145bpm [1100b/mi] 71cal 390/512W
11) 0.62mi - 5:18(8:32/mi) 137/144bpm [1168b/mi] 74cal 380/511W
12) 0.62mi - 4:49(7:45/mi) 130/139bpm [1007b/mi] 65cal 378/512W
13) 0.62mi - 4:48(7:44/mi) 137/142bpm [1060b/mi] 67cal 384/448W
14) 0.62mi - 4:53(7:51/mi) 133/142bpm [1044b/mi] 65cal 366/423W
15) 0.36mi - 2:55(8:10/mi) 141/146bpm [1153b/mi] 43cal 419/481W

Very easy paced circuits of Peter's Village, heart rate was a bit bonkers to begin with but settled down after 5-6 minutes, maybe the chest strap didn't connect straight away??

Split Summary
===
1) 0.62mi - 4:59(8:00/mi) 121/143bpm [969b/mi] 62cal 403/560W
2) 0.62mi - 5:01(8:05/mi) 121/133bpm [977b/mi] 66cal 365/434W
3) 0.62mi - 5:07(8:14/mi) 122/128bpm [1004b/mi] 67cal 401/505W
4) 0.62mi - 5:12(8:21/mi) 122/126bpm [1020b/mi] 63cal 329/425W
5) 0.62mi - 5:10(8:19/mi) 122/126bpm [1014b/mi] 64cal 348/590W
6) 0.62mi - 5:20(8:35/mi) 123/128bpm [1056b/mi] 66cal 403/617W
7) 0.37mi - 3:12(8:36/mi) 123/128bpm [1058b/mi] 38cal 332/382W
8) 0.21mi - 1:41(8:09/mi) 124/127bpm [1010b/mi] 21cal 341/363W

Club Session
Warm up to Chatham Hill, back down with Gareth, 6 x 1km (ish) loops off of 90 seconds recoveries, warm down to the top of Chatham Hill and back down via Poet's Corner, Medway hospital and Marlborough Road.
Reps were 3:34, 3:16, 3:19, 3:25, 3:22 and 3:33, all 940m.

Split Summary
===
1) 0.62mi - 5:13(8:23/mi) 123/132bpm [1031b/mi] 68cal 410/475W
2) 0.62mi - 5:07(8:14/mi) 127/135bpm [1045b/mi] 70cal 379/486W
3) 0.62mi - 5:00(8:02/mi) 125/135bpm [1005b/mi] 65cal 360/509W
4) 0.22mi - 1:46(7:50/mi) 118/122bpm [924b/mi] 21cal 363/462W
5) 0.58mi - 3:34(6:07/mi) 138/151bpm [843b/mi] 50cal 496/679W
6) 0.05mi - 1:25(26:52/mi) 108/150bpm [2901b/mi] 12cal 102/602W
7) 0.59mi - 3:16(5:34/mi) 153/166bpm [853b/mi] 56cal 495/675W
8) 0.05mi - 1:30(30:21/mi) 121/165bpm [3672b/mi] 14cal 92/562W
9) 0.59mi - 3:19(5:40/mi) 156/170bpm [883b/mi] 54cal 482/609W
10) 0.05mi - 1:30(27:21/mi) 128/168bpm [3500b/mi] 15cal 92/531W
11) 0.59mi - 3:25(5:49/mi) 157/171bpm [914b/mi] 56cal 479/636W
12) 0.05mi - 1:30(30:56/mi) 132/166bpm [4084b/mi] 15cal 84/564W
13) 0.59mi - 3:22(5:43/mi) 159/171bpm [909b/mi] 55cal 471/582W
14) 0.06mi - 1:30(27:07/mi) 135/171bpm [3662b/mi] 16cal 83/568W
15) 0.59mi - 3:33(6:03/mi) 157/167bpm [950b/mi] 60cal 483/617W
16) 0.05mi - 1:30(27:57/mi) 133/165bpm [3716b/mi] 15cal 81/563W
17) 0.62mi - 5:24(8:42/mi) 133/141bpm [1157b/mi] 71cal 376/434W
18) 0.62mi - 5:38(9:04/mi) 138/146bpm [1252b/mi] 77cal 383/477W
19) 0.62mi - 5:02(8:07/mi) 131/138bpm [1062b/mi] 65cal 363/444W
20) 0.58mi - 4:44(8:07/mi) 130/136bpm [1055b/mi] 59cal 354/388W

Easy paced Parkfields circuit after a Bluewater trip (bought nowt!), 87% in zone 1, 13% in zone 2.
A bit warm but not unpleasantly so.

Split Summary
===
1) 0.62mi - 5:32(8:55/mi) 115/125bpm [1025b/mi] 67cal 362/452W
2) 0.62mi - 5:29(8:49/mi) 119/127bpm [1049b/mi] 66cal 332/386W
3) 0.62mi - 5:25(8:43/mi) 120/128bpm [1046b/mi] 65cal 322/397W
4) 0.62mi - 5:50(9:23/mi) 123/128bpm [1155b/mi] 71cal 339/416W
5) 0.62mi - 5:54(9:30/mi) 120/127bpm [1140b/mi] 69cal 335/396W
6) 0.62mi - 5:05(8:11/mi) 123/126bpm [1007b/mi] 62cal 362/402W
7) 0.09mi - 44(8:14/mi) 125/126bpm [1029b/mi] 9cal 369/384W
8) 0.24mi - 2:16(9:35/mi) 122/127bpm [1170b/mi] 27cal 344/448W

Warm up across the Lines to Chatham Hill and back, 2 fartlek laps of the Lines, warm down to the top of Chatham Hill, down Rock Avenue, through Poet's Corner, Medway hospital and back to the car.
Quite warm...🌞🏃🥵

Split Summary
===
1) 0.62mi - 5:18(8:31/mi) 123/132bpm [1048b/mi] 69cal 387/448W
2) 0.62mi - 5:17(8:30/mi) 129/138bpm [1097b/mi] 72cal 359/491W
3) 0.62mi - 5:05(8:10/mi) 124/133bpm [1013b/mi] 65cal 352/592W
4) 0.12mi - 54(7:42/mi) 122/126bpm [938b/mi] 12cal 352/411W
5) 0.28mi - 1:56(7:00/mi) 131/150bpm [917b/mi] 24cal 477/620W
6) 0.18mi - 1:27(7:56/mi) 139/150bpm [1103b/mi] 21cal 358/438W
7) 0.26mi - 1:29(5:45/mi) 149/160bpm [858b/mi] 25cal 480/542W
8) 0.09mi - 51(9:20/mi) 154/161bpm [1438b/mi] 13cal 417/571W
9) 0.45mi - 2:35(5:43/mi) 155/162bpm [885b/mi] 43cal 424/537W
10) 0.06mi - 36(9:33/mi) 152/158bpm [1451b/mi] 10cal 335/461W
11) 0.07mi - 24(5:24/mi) 149/155bpm [805b/mi] 6cal 412/500W
12) 0.14mi - 1:01(7:12/mi) 151/157bpm [1086b/mi] 16cal 367/490W
13) 0.06mi - 19(5:28/mi) 148/153bpm [809b/mi] 5cal 438/500W
14) 0.18mi - 1:31(8:26/mi) 147/155bpm [1240b/mi] 24cal 380/584W
15) 0.28mi - 1:49(6:33/mi) 157/164bpm [1028b/mi] 31cal 452/505W
16) 0.18mi - 1:32(8:15/mi) 152/164bpm [1254b/mi] 24cal 358/506W
17) 0.26mi - 1:32(5:58/mi) 156/166bpm [931b/mi] 26cal 487/547W
18) 0.1mi - 58(10:01/mi) 156/166bpm [1562b/mi] 16cal 351/573W
19) 0.45mi - 2:34(5:38/mi) 160/167bpm [903b/mi] 44cal 422/495W
20) 0.06mi - 39(11:04/mi) 160/167bpm [1771b/mi] 10cal 299/454W
21) 0.08mi - 27(5:25/mi) 156/160bpm [844b/mi] 7cal 440/521W
22) 0.14mi - 1:01(7:20/mi) 156/161bpm [1145b/mi] 16cal 385/508W
23) 0.07mi - 19(4:47/mi) 152/158bpm [726b/mi] 5cal 480/569W
24) 0.18mi - 1:40(9:12/mi) 152/161bpm [1398b/mi] 26cal 372/568W
25) 0.62mi - 9:02(14:32/mi) 118/142bpm [1716b/mi] 80cal 217/429W
26) 0.62mi - 5:44(9:14/mi) 132/145bpm [1219b/mi] 78cal 363/460W
27) 0.62mi - 5:12(8:22/mi) 127/132bpm [1062b/mi] 66cal 348/426W
28) 0.62mi - 5:02(8:07/mi) 126/132bpm [1022b/mi] 62cal 343/374W
29) 0.04mi - 18(8:37/mi) 132/133bpm [1137b/mi] 4cal 356/369W

Steady 11km around Ranscombe Farm, rather warm out...🥵

Split Summary
===
1) 0.62mi - 4:52(7:51/mi) 127/136bpm [996b/mi] 66cal 433/683W
2) 0.62mi - 5:08(8:15/mi) 136/143bpm [1122b/mi] 72cal 340/424W
3) 0.62mi - 5:12(8:22/mi) 135/144bpm [1130b/mi] 74cal 377/524W
4) 0.62mi - 5:06(8:12/mi) 137/142bpm [1123b/mi] 74cal 407/518W
5) 0.62mi - 5:53(9:28/mi) 137/145bpm [1298b/mi] 79cal 343/525W
6) 0.62mi - 5:35(9:00/mi) 135/146bpm [1214b/mi] 74cal 354/502W
7) 0.62mi - 5:59(9:37/mi) 136/148bpm [1309b/mi] 77cal 343/513W
8) 0.62mi - 5:37(9:02/mi) 138/152bpm [1247b/mi] 76cal 361/496W
9) 0.62mi - 4:52(7:50/mi) 139/143bpm [1089b/mi] 67cal 354/471W
10) 0.58mi - 4:46(8:11/mi) 142/147bpm [1162b/mi] 69cal 370/493W
11) 0.62mi - 4:43(7:36/mi) 143/147bpm [1086b/mi] 69cal 386/471W
12) 0.23mi - 1:48(7:51/mi) 146/149bpm [1147b/mi] 27cal 402/585W

Split Summary
===
1) 0.62mi - 5:09(8:16/mi) 119/129bpm [985b/mi] 65cal 369/557W
2) 0.62mi - 5:08(8:16/mi) 127/132bpm [1050b/mi] 68cal 361/391W
3) 0.62mi - 4:55(7:54/mi) 131/134bpm [1035b/mi] 69cal 380/420W
4) 0.62mi - 5:04(8:09/mi) 134/139bpm [1093b/mi] 71cal 382/469W
5) 0.62mi - 5:09(8:17/mi) 136/139bpm [1126b/mi] 72cal 366/464W
6) 0.62mi - 5:04(8:09/mi) 139/144bpm [1134b/mi] 73cal 369/460W
7) 0.43mi - 3:32(8:08/mi) 142/144bpm [1156b/mi] 51cal 369/438W
8) 0.07mi - 34(7:55/mi) 143/144bpm [1133b/mi] 8cal 401/441W

Run to the northernmost point of the island, 5½km out and then back again. Heart rate target of 129bpm, range of 117-141 bpm, 74% successful.
Slightly cooler than yesterday, just 29°C (feels like 36°C).

Split Summary
===
1) 0.62mi - 5:12(8:22/mi) 113/125bpm [945b/mi] 63cal 374/448W
2) 0.62mi - 5:02(8:07/mi) 125/128bpm [1014b/mi] 66cal 372/416W
3) 0.62mi - 5:02(8:07/mi) 128/133bpm [1038b/mi] 67cal 375/498W
4) 0.62mi - 4:56(7:56/mi) 131/136bpm [1039b/mi] 69cal 399/484W
5) 0.62mi - 4:59(8:01/mi) 133/137bpm [1067b/mi] 69cal 396/426W
6) 0.62mi - 5:24(8:41/mi) 127/137bpm [1102b/mi] 65cal 330/426W
7) 0.62mi - 4:53(7:52/mi) 137/140bpm [1078b/mi] 71cal 380/401W
8) 0.62mi - 4:52(7:50/mi) 140/143bpm [1097b/mi] 71cal 380/571W
9) 0.62mi - 4:56(7:57/mi) 141/143bpm [1121b/mi] 72cal 407/642W
10) 0.62mi - 5:05(8:11/mi) 142/144bpm [1161b/mi] 72cal 354/446W
11) 0.31mi - 2:38(8:37/mi) 143/146bpm [1232b/mi] 38cal 386/433W
12) 0.08mi - 42(8:28/mi) 143/144bpm [1210b/mi] 10cal 407/482W

A Rest Day...
is a 4 mile run right? Easy paced 4 miles along the coast road from the apartment. Heart rate started to creep up towards the end, hardly surprising given the temperature. Poolside shower followed by a dunk in the pool and some stretching, enjoying life!

Split Summary
===
1) 0.62mi - 5:19(8:34/mi) 109/118bpm [933b/mi] 61cal 357/451W
2) 0.62mi - 5:08(8:15/mi) 119/124bpm [982b/mi] 65cal 344/392W
3) 0.62mi - 5:04(8:09/mi) 123/127bpm [1002b/mi] 65cal 355/441W
4) 0.62mi - 5:13(8:23/mi) 125/128bpm [1049b/mi] 68cal 368/478W
5) 0.62mi - 5:10(8:19/mi) 129/134bpm [1072b/mi] 70cal 386/476W
6) 0.62mi - 5:11(8:20/mi) 129/133bpm [1076b/mi] 68cal 360/413W
7) 0.32mi - 2:45(8:40/mi) 131/134bpm [1136b/mi] 36cal 363/471W

4 miles easy out and back run from the hotel, hard keeping my heart rate in the 112-125 bpm range in this heat, 91% successful but so slooooow...🤣

Split Summary
===
1) 0.62mi - 5:23(8:41/mi) 108/118bpm [937b/mi] 62cal 361/489W
2) 0.62mi - 5:13(8:24/mi) 118/123bpm [991b/mi] 65cal 344/479W
3) 0.62mi - 5:09(8:16/mi) 121/125bpm [1001b/mi] 65cal 345/376W
4) 0.62mi - 5:20(8:35/mi) 122/126bpm [1047b/mi] 67cal 378/487W
5) 0.62mi - 5:24(8:42/mi) 123/127bpm [1070b/mi] 67cal 360/418W
6) 0.62mi - 5:31(8:53/mi) 123/127bpm [1093b/mi] 67cal 373/479W
7) 0.22mi - 1:59(9:10/mi) 125/127bpm [1145b/mi] 25cal 341/553W
8) 0.09mi - 49(8:52/mi) 121/124bpm [1073b/mi] 10cal 341/375W

10 minutes warm up (c.129bpm), 3 x 7 minutes threshold (c.154bpm) off of 2 minutes recovery (c.118bpm), 10 minutes warm down (c.129bpm).
Very hot and a much stronger breeze this morning, first rep was with the wind but the rest were against it and as a consequence were slightly slower. 🌞🏃🥵

Split Summary
===
1) 0.62mi - 4:37(7:26/mi) 119/132bpm [884b/mi] 58cal 389/522W
2) 0.62mi - 4:25(7:06/mi) 134/140bpm [951b/mi] 65cal 397/514W
3) 0.14mi - 59(6:54/mi) 138/139bpm [953b/mi] 14cal 361/383W
4) 0.62mi - 3:45(6:02/mi) 152/158bpm [917b/mi] 61cal 447/495W
5) 0.52mi - 3:15(6:13/mi) 155/157bpm [963b/mi] 54cal 456/496W
6) 0.19mi - 2:00(10:43/mi) 134/157bpm [1437b/mi] 26cal 362/467W
7) 0.62mi - 4:01(6:28/mi) 152/160bpm [984b/mi] 66cal 465/651W
8) 0.44mi - 2:59(6:45/mi) 156/160bpm [1054b/mi] 49cal 465/558W
9) 0.18mi - 2:00(11:05/mi) 136/157bpm [1508b/mi] 23cal 253/446W
10) 0.62mi - 4:09(6:40/mi) 152/161bpm [1014b/mi] 67cal 488/658W
11) 0.42mi - 2:51(6:46/mi) 156/159bpm [1055b/mi] 46cal 457/501W
12) 0.62mi - 6:02(9:43/mi) 133/158bpm [1292b/mi] 71cal 348/597W
13) 0.43mi - 3:58(9:09/mi) 133/136bpm [1217b/mi] 48cal 358/546W
14) 0.03mi - 14(8:42/mi) 134/134bpm [1166b/mi] 3cal 331/389W

4 very warm miles out and back along the seafront to Kos old town and harbour.
Left hamstring lower tendon is a bit uncomfortable, hopefully it's nothing serious??

Split Summary
===
1) 0.62mi - 5:30(8:52/mi) 107/117bpm [948b/mi] 63cal 368/501W
2) 0.62mi - 5:14(8:25/mi) 118/122bpm [994b/mi] 65cal 381/438W
3) 0.62mi - 5:10(8:20/mi) 121/126bpm [1007b/mi] 65cal 359/586W
4) 0.62mi - 5:27(8:47/mi) 120/125bpm [1054b/mi] 65cal 347/644W
5) 0.62mi - 5:10(8:18/mi) 124/128bpm [1030b/mi] 65cal 404/694W
6) 0.62mi - 5:14(8:26/mi) 126/130bpm [1063b/mi] 67cal 369/531W
7) 0.33mi - 2:52(8:40/mi) 128/130bpm [1109b/mi] 38cal 417/557W

15 minutes warm up (129bpm), 5 x 15 seconds (162bpm - nowhere near it) off of 2 minutes jogged recoveries (117bpm eventually) and 10 minutes warm down.
Left hamstring tendon is not great...🙄

Split Summary
===
1) 0.62mi - 4:43(7:35/mi) 116/134bpm [881b/mi] 60cal 399/480W
2) 0.62mi - 4:14(6:49/mi) 136/146bpm [928b/mi] 63cal 405/452W
3) 0.62mi - 4:21(6:59/mi) 140/143bpm [978b/mi] 66cal 389/537W
4) 0.23mi - 1:42(7:18/mi) 139/142bpm [1015b/mi] 25cal 367/413W
5) 0.04mi - 15(5:34/mi) 141/145bpm [785b/mi] 4cal 533/812W
6) 0.2mi - 2:00(9:57/mi) 131/147bpm [1303b/mi] 25cal 363/953W
7) 0.04mi - 15(5:39/mi) 126/135bpm [712b/mi] 3cal 415/553W
8) 0.2mi - 2:00(9:48/mi) 128/140bpm [1254b/mi] 25cal 327/522W
9) 0.05mi - 15(4:56/mi) 126/137bpm [622b/mi] 3cal 496/653W
10) 0.2mi - 2:00(10:07/mi) 131/148bpm [1326b/mi] 25cal 319/956W
11) 0.05mi - 15(4:46/mi) 126/137bpm [600b/mi] 3cal 501/890W
12) 0.19mi - 2:00(10:25/mi) 133/150bpm [1385b/mi] 25cal 342/949W
13) 0.06mi - 15(4:32/mi) 129/140bpm [585b/mi] 3cal 602/887W
14) 0.53mi - 5:00(9:31/mi) 129/149bpm [1228b/mi] 61cal 343/1111W
15) 0.53mi - 5:02(9:29/mi) 124/129bpm [1176b/mi] 60cal 354/475W

Post race warm down with Anthony, Oloff, Tony and Neill, tired legs but happy legs. 😁

Split Summary
===
1) 0.62mi - 6:01(9:41/mi) 113/124bpm [1095b/mi] 69cal 322/370W
2) 0.62mi - 5:47(9:19/mi) 122/125bpm [1136b/mi] 73cal 354/401W
3) 0.62mi - 5:40(9:07/mi) 118/124bpm [1076b/mi] 68cal 332/373W
4) 0.15mi - 1:30(10:09/mi) 121/128bpm [1228b/mi] 19cal 315/414W

Kent Veterans' Championships 5000m (M50)
Tried to run as steadily as possible so as not to overload my hamstring, aimed for 90 seconds per lap and slightly quicker for the first 7 laps before falling behind by a few seconds, rallied on the final lap to finish 3rd M50 in 18:43.
Happy with that in the circumstances...😀

Split Summary
===
1) 0.12mi - 43(5:42/mi) 119/138bpm [678b/mi] 7cal 690/858W
2) 0.25mi - 1:28(5:55/mi) 147/152bpm [869b/mi] 23cal 547/736W
3) 0.25mi - 1:27(5:51/mi) 154/157bpm [900b/mi] 24cal 509/647W
4) 0.25mi - 1:27(5:50/mi) 158/160bpm [922b/mi] 24cal 503/589W
5) 0.25mi - 1:28(5:52/mi) 161/163bpm [945b/mi] 25cal 517/636W
6) 0.25mi - 1:30(6:01/mi) 162/164bpm [975b/mi] 26cal 508/613W
7) 0.25mi - 1:30(6:01/mi) 164/166bpm [987b/mi] 26cal 495/575W
8) 0.25mi - 1:30(6:02/mi) 164/166bpm [990b/mi] 27cal 487/597W
9) 0.25mi - 1:32(6:09/mi) 164/167bpm [1009b/mi] 27cal 466/563W
10) 0.25mi - 1:32(6:09/mi) 164/166bpm [1010b/mi] 27cal 458/513W
11) 0.25mi - 1:34(6:17/mi) 165/167bpm [1037b/mi] 28cal 500/573W
12) 0.25mi - 1:33(6:16/mi) 165/169bpm [1033b/mi] 28cal 474/543W
13) 0.25mi - 1:30(6:02/mi) 166/169bpm [1003b/mi] 27cal 518/636W
14) 0.01mi - 0(46/mi) 167/167bpm [129b/mi] 579/579W

Pre race warm up with Anthony, Sean and Neill. Hamstring uncomfortable, not sure how this is going to play out, let's wait and see...🤞

Split Summary
===
1) 0.62mi - 5:29(8:49/mi) 111/120bpm [978b/mi] 65cal 366/517W
2) 0.62mi - 5:07(8:14/mi) 124/127bpm [1022b/mi] 68cal 365/462W
3) 0.49mi - 3:58(8:06/mi) 121/131bpm [980b/mi] 50cal 347/401W

Post race warm down with Sean and Neill, does anyone have a spare hamstring as one of mine appears to have failed...

Split Summary
===
1) 0.62mi - 5:27(8:46/mi) 104/112bpm [912b/mi] 62cal 358/481W
2) 0.62mi - 5:02(8:06/mi) 118/126bpm [955b/mi] 66cal 406/494W
3) 0.43mi - 3:29(8:04/mi) 113/118bpm [912b/mi] 41cal 359/473W

My hamstring is quite uncomfortable now but there were only two in the race after a couple of other athletes withdrew, I backed off and ran well within myself to take the silver in 5:28.79.
Not the way that I wanted to finish the track season but it's been great throughout, now I can start looking forwards to the cross country...

Split Summary
===
1) 0.19mi - 1:04(5:41/mi) 114/140bpm [648b/mi] 11cal 553/687W
2) 0.25mi - 1:30(6:02/mi) 144/148bpm [869b/mi] 23cal 502/579W
3) 0.25mi - 1:28(5:56/mi) 147/151bpm [871b/mi] 24cal 503/626W
4) 0.25mi - 1:26(5:45/mi) 153/157bpm [880b/mi] 23cal 500/568W
5) 0mi - 1(0/mi) 155/155bpm [INFb/mi] 530/530W

Pre race warm up with Neill and Sean, left hamstring is not good...😭

Split Summary
===
1) 0.62mi - 5:47(9:18/mi) 109/124bpm [1013b/mi] 66cal 333/432W
2) 0.62mi - 4:56(7:56/mi) 121/130bpm [961b/mi] 67cal 408/481W
3) 0.44mi - 3:34(8:04/mi) 116/124bpm [936b/mi] 44cal 363/411W

Very easy paced run to the end of Old Watling Street and back, left hamstring is very weak.

Split Summary
===
1) 0.62mi - 5:52(9:27/mi) 136/150bpm [1285b/mi] 72cal 365/425W
2) 0.62mi - 5:50(9:24/mi) 131/147bpm [1231b/mi] 71cal 355/451W
3) 0.62mi - 5:42(9:10/mi) 107/117bpm [982b/mi] 63cal 311/365W
4) 0.38mi - 3:43(9:48/mi) 106/112bpm [1038b/mi] 40cal 313/370W

Another very easy paced run to the end of Old Watling Street and back, left hamstring is very weak but there's no tear or strain.

Split Summary
===
1) 0.62mi - 5:53(9:29/mi) 111/120bpm [1052b/mi] 68cal 368/480W
2) 0.62mi - 5:49(9:21/mi) 117/123bpm [1094b/mi] 70cal 352/457W
3) 0.62mi - 5:35(8:59/mi) 113/120bpm [1016b/mi] 62cal 300/392W
4) 0.35mi - 3:37(10:16/mi) 114/120bpm [1171b/mi] 39cal 285/362W

Improving, unlike the weather which has turned to crap...🤣

Split Summary
===
1) 0.62mi - 5:36(9:01/mi) 114/120bpm [1028b/mi] 69cal 380/510W
2) 0.62mi - 5:37(9:02/mi) 118/124bpm [1066b/mi] 67cal 334/429W
3) 0.62mi - 5:19(8:33/mi) 115/122bpm [983b/mi] 61cal 313/370W
4) 0.37mi - 3:26(9:21/mi) 115/122bpm [1075b/mi] 40cal 328/409W