dec 9

20 min warm up

2.12 miles total. 9,28 min miles avg, 133 bpm avg
8.08 min mile max, 140 bpm max

football pitch lengths

9.37 mins total, 1.36 miles total
7.06 min miles avg, 173 bpm avg
3.46 min miles max, 190 bpm max

1. 18.49 secs, 106.98 meters, 144 bpm avg
recov 29.33 secs, 75.59 meters, 156 bpm avg
2. 16.75 secs, 107.29 meters, 171 bpm avg
recov 29.1 secs, 75.59 meters, 170 bpm avg
3. 17.75 secs, 107.29 meters, 167 bpm avg
recov 29.65 secs, 76.81 meters, 173 bpm avg
4. 16.85 secs, 105.16 meters, 172 bpm avg
recov 30.97 secs, 77.42 meters, 174 bpm avg
5. 17.18 secs, 110.34 meters, 173 bpm avg
recov 31.05 secs, 75.59 meters, 177 bpm avg
6. 17.63 secs, 105.77 meters, 176 bpm avg
recov 30.47 secs, 71.63 meters, 178 bpm avg
7. 17.60 secs, 105.77 meters, 180 bpm avg
recov 33.72 secs, 82.60 meters, 178 bpm avg
8. 18 secs, 101.5 meters, 176 bpm avg
recov 32.85 secs, 75.9 meters, 177 bpm avg
9. 17.88 secs, 108.81 meters, 176 bpm avg
recov 31.07 secs, 82.3 meters, 180 bpm avg
10. 18.43 secs, 105.16 meters, 175 bpm avg
recov 30.17 secs, 69.8 meters, 178 bpm avg
11. 18.95 secs, 105.16 meters, 176 bpm avg
recov 29.93 secs, 73.76 meters, 178 bpm avg
12. 18.72 secs, 107 meters, 177 bpm avg

30 min cool down run, 2.35 miles total
avg: pace - 12.47 min miles, 129 bpm
max: pace - 10.17 min miles, 139 bpm

felt short of breath after sprints and took a while to catch my breath back, felt like couldn't do any more