nov 25

20 min warm up run - 2.14 miles

avg - 9.22 min miles, 134 bpm

max - 7.29 min miles, 141 bpm

session: football pitch lengths x 12

9.09 mins total, 1.28 miles total

avg: 7. 08 min miles pace, 175 bpm

max: 3.43 min miles, 195 bpm

reps

1. 15.19 secs, 93.27 meters, 138 bpm avg
recov 28.38 secs, 74.98 meters, 160 bpm avg
2. 16.9 secs, 104.85 meters, 167 bpm avg
recov 27.67 secs, 70.71 meters, 171 bpm avg
3. 15.58 secs, 95.4 meters, 169 bpm avg
recov 27.19 secs, 76.2 meters, 174 bpm avg
4. 16.56 secs, 100.58 meters, 174 bpm avg
recov 28.5 secs, 71.63 meters, 177 bpm avg
5. 15.87 secs, 99.67 meters, 175 bpm avg
recov 27.35 secs, 71.32 meters, 177 bpm avg
6. 16.36 secs, 103.02 meters, 178 bpm avg
recov 32.94 secs, 73.76 meters, 178 bpm avg
7. 15.73 secs, 101.8 meters, 173 bpm avg
recov 30.17 secs, 70.1 meters, 179 bpm avg
8. 16.30 secs, 104.24 meters, 183 bpm avg
recov 32.08 secs, 70.1 meters, 180 bpm avg
9.15.9 secs, 96.62 meters, 180 bpm avg
recov 31.72 secs, 73.46 meters, 179 bpm avg
10. 16.38 secs, 98.15 meters, 181 bpm avg
recov 32.17 secs, 71.32 meters, 181 bpm
11. 16.98 secs, 104.55 meters, 187 bpm
recov 28.62 secs, 70.1 meters, 182 bpm
12. 16.85 secs, 96.93 meters, 180bpm
recov 28.22 secs, 72.54 meters, 181 bpm avg

30 minutes warm down run, 2.39 miles total

avg: 12.38 min miles, 135 bpm avg

max: 10.22 min miles, 143 bpm

felt good, a bit fatigued on the last 3 but i still could have done a few more, didnt want to do too much.