september 18th

25 min warm up run - 2.68 miles in total

avg - pace - 9.20 min miles, 137bpm

max - pace - 7.40 min miles, 147 bpm

then i went straight into my main run

30 min run - 4.33 miles in total

avg - pace - 6.56 min miles, 175 bpm

max - pace - 5.07 min miles, 181 bpm

mile breakdown:

1st mile - 6.42 mins, 174 bpm avg - surprising as there was a 300m quite steep hill in there

2nd mile - 7.01 mins, 176 bpm avg - flat and steep downhill so was going slower as not to fall

3rd mile - 6.36 mins, 176bpm avg this was mainly flat

4th mile - 7.18 mins, 177 bpm avg - this was mainly uphill, at least half a mile uphill

last 0.33miles was done in 2mins 22seconds, 7.14 min mile avg, 176 bpm.

altogether was an alright run, felt a few niggles here and there but i suppose its just getting used to the pace as having not run like that for a while, no problem sustaining the heart rate. Feet stung a lot after finishing is my only main complaint.

has been a hard week may take 2 days rest or have a day non impact and swim 45 mins