october 28

1 hour run
6.24 miles in total

avg: pace - 9.37 min miles, 135 bpm
max: pace - 7.00 min miles, 148 bpm.

was a nice and easy run, aiming to get high on my toes.

oct 27

1hour run
7.21 miles total
avg: pace - 8.19 min miles, 145 bpm
max: pace - 5.50 min miles, 156 bpm

a nice pace that just felt right, tried to get high on my toes, calfs still felt a bit tight but other than that no complaints

oct 26

rest as tired from saturday

oct 25

3 mile reps

1st mile - 5.50mins, 178bpm avg

3 min rest - 0.3 miles, 156bpm avg

2nd mile - 5.50 mins, 178 bpm avg

3 min rest - 0.28 miles, 160 bpm

3rd mile - 6.06 mins, 181 bpm avg

35 min easy jog warm down

oct 23-24

rest as calfs ached a lot

oct 22

hopping up hills

100 up and down left leg
100up and down right leg
100 up and down left leg
100 up and down right leg

5 min run

repeat

calfs were aching by the evening, obviously a sign of weakness

oct 21

9am

45 min run
4.66 miles in total
avg: pace - 9.39 min miles, 139 bpm
max: pace - 6.32 min miles, 148 bpm

4pm

41.31min run
4.48 miles total
avg: pace - 9.17 min miles, 150 bpm
max:pace - 6.07 min miles, 162 bpm

time short as watch cut out as low on battery but kept on running for what i felt was the extra 4 minutes.

oct 16-20

rest as achillies hurt

oct 15

1 hour run
140bpm avg, 152 max
watch had no battery so was using other watch

oct11-14

rest as achillies hurt

oct 10

rest as achillies hurt

october 9th

9am

1hr run
6.59miles total
avg:9.07 min miles, 135 bpm
max: 6.03 min miles, 151 bpm

5pm

45 min run
6.55 min miles
avg: 6.53 min miles, 160bpm
max: 4.31 min miles, 165bpm

october 8

10.30 am

1 hour run
7 miles in total
avg: pace - 8.36 min miles, 133 bpm
max: pace - 4.36 min miles, 143 bpm

9pm

45 min run
5.82 min miles total
avg: 7.44min miles, 150 bpm
max: 5.33 min miles, 156bpm

october 7

felt a bit tired and achillies ached so had a rest day

october 6th

35 min run
3.57 miles in total
avg: pace - 9.48 min miles, 137 bpm
max: pace - 7.05 min miles, 143 bpm

october 5th

2 hour run
13.26 miles in total
avg: pace - 9.04 min miles, 135 bpm
max: pace - 4.45 min miles, 184 bpm.
i honestly don't know how it got that high, i think my watch went a bit funny because i didn't go anywhere near that pace.

saturday 4th october

5k race - 20 min warm up run.

time: 17mins 56 secs,

avg - pace - 5.43 min miles.

max - pace - 4.02 min miles, probably at start.

mile 1 - 5.32.
mile 2 - 5.39.
mile 3 - 5.57

first 2 miles felt good, i struggled at about 2.4 miles and i felt my pace drop a little.

Thursday

1 hour run 7.54 min miles in total.

avg - pace - 8 min miles, 149 bpm.

max - 5.50 min miles, 156 bpm.

felt really tired, due to lack of sugars, struggled at first to keep h/r high but after a while i got into it and it wasn't so bad.

wednesday october 1st

gym in morning, upper body session

3 x 35 reps of circuit, circuit consists of:
chin ups, sit ups, side planks, press ups.
no rest continuous circuit. it was hard, i struggled on the chin ups too as my arms were going down to 90 degrees and slowly.
then i cycled to uni at 11.30, which was 4.67 miles in total.
then after uni at 12.30, i cycled for a further 5 miles to get my biked checked at halfords then 2 miles back into town before a final 1.5 miles home.

knackered, no run in the evening