dec 2

19 mins 32 secs warm up run. 2.04 miles total.

avg: pace - 9.35 min miles, 133 bpm

max: pace - 7.39 min miles, 139 bpm.

football pitch session, 9.27 mins total, 1.36 miles total.

avg: pace -6.57 min miles, 170 bpm

max: pace - 3.50 min miles, 181 bpm

splits:

1. 18.03 secs, 105.16 meters, 141 bpm avg
recov 27.8 secs, 71.63 meters, 157 bpm avg
2. 17.5 secs, 108.5 meters, 156 bpm avg
recov 27.58 secs, 70.41 meters, 165 bpm avg
3. 18.7 secs, 107.9 meters, 167 bpm avg
recov 28.35, 74.37 meters, 169 bpm avg
4. 17.07 secs, 102.11 meters, 167 bpm avg
recov 29.4 secs, 78.94 meters, 171 bpm avg
5. 18.73 secs, 104.55 meters, 170 bpm avg
recov 30.53 secs, 81.99 meters, 173 bpm avg
6. 17.76 secs, 106.68 meters, 173 bpm avg
recov 30.21 secs, 72.24 meters, 173 bpm avg
7. 18.33 secs, 106.98 meters, 172 bpm avg
recov 29.17 secs, 83.21 meters, 175 bpm avg
8. 17.4 secs, 103.63 meters, 171 bpm avg
recov 30.62 secs, 73.46 meters, 175 bpm avg
9. 18.84 secs, 109.12 meters, 172 bpm avg
recov 31.39 secs, 81.08 meters, 175 bpm avg
10. 17.4 secs, 103.02 meters, 170 bpm avg
recov 30.6 secs, 80.47 meters, 176 bpm avg
11. 19.47 secs, 110.03 meters, 173 bpm avg
recov 28.5 secs, 74.07 meters, 176 bpm avg
12. 17.23 secs, 107.29 meters, 176 bpm avg
recov 26.43 secs, 73.15 meters, 177 bpm avg

grass was wet and i was wearing trainers so went a little bit slower than usual, fell over on the first one in the mud, which was a brill intro to the session, its what xcountry running is all about.

30 min warm down run, 2.46 miles total

avg: pace - 12.12 min miles, 133 bpm

max: pace - 9.42 min miles, 140 bpm

was a easy warm down, running on my toes, felt good and recovered quickly