dec 16

20 min warm up run, 2.11 miles

avg: pace - 9.30 min miles, 134 bpm

max: pace - 7.04 min miles, 143 bpm

football pitch lengths:

9.34 mins total, 1.35 miles total

avg: pace - 7.05 min miles, 176 bpm

max: pace - 3.44 min miles, 192 bpm

splits:

1. 18.62 secs, 101.2 meters, 130 bpm avg
recov 26.97 secs, 70.71 meters, 164 bpm avg
2. 18 secs, 107.29 meters, 172 bpm avg
recov 28.45 secs, 76.5 meters, 175 bpm avg
3. 18.18 secs, 102.11 meters, 174 bpm avg
recov 30.87 secs, 80.77 meters, 176 bpm avg
4. 16.7 secs, 107.29 meters, 182 bpm avg
recov 31.63 secs, 81.69 meters, 178 bpm avg
5. 18.23 secs, 108.2 meters, 185 bpm avg
recov 31.01 secs, 78.64 meters, 179 bpm avg
6. 16.86 secs, 107.6 meters, 172 bpm avg
recov 30.85 secs, 78.03 meters, 179 bpm avg
7. 18.82 secs, 105.16 meters, 183 bpm avg
recov 32.65 secs, 75.9 meters, 179 bpm avg
8. 17.13 secs, 109.42 meters, 178 bpm avg
recov 32.44 secs, 71.02 meters, 179 bpm avg
9. 18.61 secs, 107.6 meters, 175 bpm avg
recov 29.34 secs, 69.78 meters, 181 bpm avg
10. 17.71 secs, 107.6 meters, 182 bpm avg
recov 30.16 secs, 72.24 meters, 182 bpm avg
11. 18.86 secs, 108.51 meters, 179 bpm avg
recov 30.55 secs, 68 meters, 181 bpm avg
12. 17.18 secs, 102.41 meters, 179 bpm avg
recov 24.82 secs, 77.42 meters, 183 bpm avg

30 min recov run, 2.57 miles total

avg: 11.39 min miles, 134 bpm

max: 8.18 min miles, 145 bpm

felt good, i think i could have done another one or two after but didn't want to push it. shall take a week and a bit of easy running now and only run hard on the saturday.