Wednesday, 12 August 2009
Monday, 20 July 2009
20 july
30 min run - 4.36 miles total
avg: pace - 6min53sec mile, 165bpm
max: pace - 5 min 03 sec, 175 bpm
mile splits:
1. 6.38
2. 6.55
3. 6.46
4. 7.13
5. 2.26 for last 0.36 of a mile which is 6.49 minute mile pace
felt good
avg: pace - 6min53sec mile, 165bpm
max: pace - 5 min 03 sec, 175 bpm
mile splits:
1. 6.38
2. 6.55
3. 6.46
4. 7.13
5. 2.26 for last 0.36 of a mile which is 6.49 minute mile pace
felt good
Sunday, 19 July 2009
sun july 19
1 hour 33 min run - 9.56 miles total
avg: pace - 9 min 44 secs per mile, 136 bpm.
1hr 30 mins 9.05 miles total, 9 mins 58 secs avg pace, 135 avg bpm
last 3 mins - 0..52 miles, 5 mins 31 secs avg pace, 170 avg bpm.
avg: pace - 9 min 44 secs per mile, 136 bpm.
1hr 30 mins 9.05 miles total, 9 mins 58 secs avg pace, 135 avg bpm
last 3 mins - 0..52 miles, 5 mins 31 secs avg pace, 170 avg bpm.
july 18
fartlek session
26 mins 58 secs total, 3.6 miles total
5 min warm up jog
39 secs - 240 meters
1 min 21 secs jog @ 7 mins 36 secs per mile avg
32 secs - 200m
2 mins 16 secs jog@ 8 mins 15 secs per mile avg
35 secs - 240 meters
3 mins 31 secs jog@ 10 min 15 secs per mile avg
3 mins 33 secs - 990 meters, @ 5mins 44 secs avg
2 mins 20 secs jog @ 8 mins 9 secs per mile avg
29 secs - 200m
3 mins 11 secs jog@ 9 mins 34 secs per mile
32 secs - 200m
5 mins 4 secs jog @ 10 mins 28 secs per mile avg
1 min 21 secs - 400 m
1 min 26 secs jog @ 9 mins 12 secs avg
26 mins 58 secs total, 3.6 miles total
5 min warm up jog
39 secs - 240 meters
1 min 21 secs jog @ 7 mins 36 secs per mile avg
32 secs - 200m
2 mins 16 secs jog@ 8 mins 15 secs per mile avg
35 secs - 240 meters
3 mins 31 secs jog@ 10 min 15 secs per mile avg
3 mins 33 secs - 990 meters, @ 5mins 44 secs avg
2 mins 20 secs jog @ 8 mins 9 secs per mile avg
29 secs - 200m
3 mins 11 secs jog@ 9 mins 34 secs per mile
32 secs - 200m
5 mins 4 secs jog @ 10 mins 28 secs per mile avg
1 min 21 secs - 400 m
1 min 26 secs jog @ 9 mins 12 secs avg
july 17
42 mins 31 secs run, 5 miles 23 secs total
avg: pace - 8 mins 8 secs per mile, 151 bpm
max: pace - 5 mins 31 secs per mile, 168 bpm
avg: pace - 8 mins 8 secs per mile, 151 bpm
max: pace - 5 mins 31 secs per mile, 168 bpm
july 12
200m with 200m recov session at livepool oval track
15 min warm up
1. 31 secs
1 min 28 recov
2. 33 secs
1 min 20 recov
3. 32 secs
1 min 19 recov
4. 31 sec
400m jog recov - 5 min 33
5. 30 sec
1 min 34 recov
6. 31 sec
1 min 29 recov
7. 32 sec
1 min 24 recov
8. 31 sec
1 min 18 recov
15 min warm down run
15 min warm up
1. 31 secs
1 min 28 recov
2. 33 secs
1 min 20 recov
3. 32 secs
1 min 19 recov
4. 31 sec
400m jog recov - 5 min 33
5. 30 sec
1 min 34 recov
6. 31 sec
1 min 29 recov
7. 32 sec
1 min 24 recov
8. 31 sec
1 min 18 recov
15 min warm down run
july 11
35 min run 4.5 miles total
avg pace: 7 mins 49 secs per mile, 161 bpm
max pace: 5 mins 28 secs per mile, 177 bpm
in north wales
avg pace: 7 mins 49 secs per mile, 161 bpm
max pace: 5 mins 28 secs per mile, 177 bpm
in north wales
july 7
28 mins 45 secs run in morning
avg bpm: 133
4 min reps in afternoon:
16 mins warm up
1st 4 min, avg bpm 165, avg pace 7 mins 28 secs per mile, 0.54 miles total
rest for 8 mins
2nd 4 mins, avg bpm 166, avg pace 8 mins 27 secs per mile, 0.48 miles total
rest for 8 mins
3rd 4 min, avg bpm 166, avg pace 8 mins 33 secs per mile, 0.47 miles total
15 min warm down
avg bpm: 133
4 min reps in afternoon:
16 mins warm up
1st 4 min, avg bpm 165, avg pace 7 mins 28 secs per mile, 0.54 miles total
rest for 8 mins
2nd 4 mins, avg bpm 166, avg pace 8 mins 27 secs per mile, 0.48 miles total
rest for 8 mins
3rd 4 min, avg bpm 166, avg pace 8 mins 33 secs per mile, 0.47 miles total
15 min warm down
fri 3 july
45 min run, 5.47 miles total
avg: 8 mins 14 secs pace, 149 bpm
max: 5 mins 02 secs min mile pace, 174 bpm.
avg: 8 mins 14 secs pace, 149 bpm
max: 5 mins 02 secs min mile pace, 174 bpm.
Thursday, 2 July 2009
thurs 2 june
10 min run in morning to mates - 11am
10 min warm up before run - 5pm
6 x 200m at comfortable pace, ran until i felt i was going into stress, i stopped a bit early tbh, i reckon i could have done a few more before i felt serious stress.
1. 32 secs - 137 avg bpm
1 min 18 sec recov - 158 avg bpm
2. 35 secs - 167 bpm avg
1 min 7 secs recov - 165 avg bpm
3. 33 secs - 170 avg bpm
1 min 10 sec recov - 170 bpm avg
4. 33 secs - 172 bpm avg
1 min 11sec recov - 170 avg bpm
5. 33 secs - 173 bpm avg
1 min 11 secs recov - 172 bpm avg
6. 32 secs - 175 bpm avg
1 min 14 sec recov - 173 bpm avg
10 min recov run
calves ached after the session, i did it in spikes on grass, my legs do feel a lot stronger!!! I think i just need to catch up on some long runs and i should be whizzing round the track.
10 min warm up before run - 5pm
6 x 200m at comfortable pace, ran until i felt i was going into stress, i stopped a bit early tbh, i reckon i could have done a few more before i felt serious stress.
1. 32 secs - 137 avg bpm
1 min 18 sec recov - 158 avg bpm
2. 35 secs - 167 bpm avg
1 min 7 secs recov - 165 avg bpm
3. 33 secs - 170 avg bpm
1 min 10 sec recov - 170 bpm avg
4. 33 secs - 172 bpm avg
1 min 11sec recov - 170 avg bpm
5. 33 secs - 173 bpm avg
1 min 11 secs recov - 172 bpm avg
6. 32 secs - 175 bpm avg
1 min 14 sec recov - 173 bpm avg
10 min recov run
calves ached after the session, i did it in spikes on grass, my legs do feel a lot stronger!!! I think i just need to catch up on some long runs and i should be whizzing round the track.
tues 30 june
10 min warm up run
3 mile run - 21 mins 18 secs total
avg: 7 mins 6 secs avg pace, 164 avg bpm
Max: 5 mins 33 secs pace, 174 bpm
1st mile: 6 mins 47 secs, 152 avg bpm
2nd mile: 6 mins 57 secs, 168 avg bpm
3rd mile: 7 mins 31 secs, 172 avg bpm
10 mins warm down run
my endurance seems crap tbh, the pace wasn't too quick but my h/r was high, felt strong though.
3 mile run - 21 mins 18 secs total
avg: 7 mins 6 secs avg pace, 164 avg bpm
Max: 5 mins 33 secs pace, 174 bpm
1st mile: 6 mins 47 secs, 152 avg bpm
2nd mile: 6 mins 57 secs, 168 avg bpm
3rd mile: 7 mins 31 secs, 172 avg bpm
10 mins warm down run
my endurance seems crap tbh, the pace wasn't too quick but my h/r was high, felt strong though.
Tuesday, 30 June 2009
mon 29 june
10 min warm up runweights session:
3 x 25 single leg squats with chair to support back leg - 17 kg bar
3 x 25 squat jumps - 17 kg bar
3 x 1 minute running pose for ankle strength
3 x 25 double leg squats to the floor - 17 kg bar
3 x 25 calf jumps - 17 kg bar
3 x 200m in spikes - 29secs, 27 secs, 26.88 secs, walk back recovery for each. - avg recov time 4mins 30 secs
10 min warm down run
sprints felt good, really managed to get onto my toes and open my stride, recov on weights felt less than last time, i know i am getting used to this new weights session so may up the reps soon
3 x 25 single leg squats with chair to support back leg - 17 kg bar
3 x 25 squat jumps - 17 kg bar
3 x 1 minute running pose for ankle strength
3 x 25 double leg squats to the floor - 17 kg bar
3 x 25 calf jumps - 17 kg bar
3 x 200m in spikes - 29secs, 27 secs, 26.88 secs, walk back recovery for each. - avg recov time 4mins 30 secs
10 min warm down run
sprints felt good, really managed to get onto my toes and open my stride, recov on weights felt less than last time, i know i am getting used to this new weights session so may up the reps soon
Sunday, 28 June 2009
sun 28 june
10 min warm up run - 1.2 miles total, 8mins 20 secs mile avg pace.
2 x 1 mile reps
1st one in 5mins 58 secs -172 bpm avg
1 min recovery - 164 bpm avg
2nd one in 6mins 2 secs - 183 bpm avg
10 mins recovery including a 4 min walk and 6 min jog 0.55 miles covered at 140 bpm avg
free running
53 secs over 320 meters which is a 66.25 sec 400m
6 mins 7 secs rest
41 secs over 240 meters which is a 68.33 sec 400m
3 mins 19 secs rest
26.30 secs overw 176 meters which is a 59.77 sec 400m
10 mins warm down run 0.9 miles covered 163 bpm avg
felt good, probable could have done a few more free runs, but had a good last one and wanted to end on a high, the 2nd one mile rep i struggled near the end on the last 10 secs of it.
2 x 1 mile reps
1st one in 5mins 58 secs -172 bpm avg
1 min recovery - 164 bpm avg
2nd one in 6mins 2 secs - 183 bpm avg
10 mins recovery including a 4 min walk and 6 min jog 0.55 miles covered at 140 bpm avg
free running
53 secs over 320 meters which is a 66.25 sec 400m
6 mins 7 secs rest
41 secs over 240 meters which is a 68.33 sec 400m
3 mins 19 secs rest
26.30 secs overw 176 meters which is a 59.77 sec 400m
10 mins warm down run 0.9 miles covered 163 bpm avg
felt good, probable could have done a few more free runs, but had a good last one and wanted to end on a high, the 2nd one mile rep i struggled near the end on the last 10 secs of it.
Thursday, 25 June 2009
thurs 25th june
15 min run - 160 avg bpm - 1pm
25 min run - 160 avg bpm - 7.30pm
just running into town and home, didn't want to overdo it so just ran where i could
25 min run - 160 avg bpm - 7.30pm
just running into town and home, didn't want to overdo it so just ran where i could
Wednesday, 24 June 2009
wed 24 june
12 min warm up run at 144 bpm avg
25 min run - 3.39 miles total
167 bpm avg 181 bpm max
7 min 25sec miles avg pace, 6 mins 12sec miles max pace
started off slow and just ran where i felt comfortable until i started to feel a little bit stressed and then stop, didn't look at watch till end, ended at 181 bpm as came off the top of a hill.
10 min warm down run at 141 bpm avg
25 min run - 3.39 miles total
167 bpm avg 181 bpm max
7 min 25sec miles avg pace, 6 mins 12sec miles max pace
started off slow and just ran where i felt comfortable until i started to feel a little bit stressed and then stop, didn't look at watch till end, ended at 181 bpm as came off the top of a hill.
10 min warm down run at 141 bpm avg
Tuesday, 23 June 2009
tues 23 june
10 min warm up run
weights session:
3 x 25 single leg squats with chair to support back leg - 17 kg bar
3 x 25 squat jumps - 17 kg bar
3 x 1 minute running pose for ankle strength
3 x 25 double leg squats to the floor - 17 kg bar
3 x 25 calf jumps - 17 kg bar
3 x 200m in spikes - 33secs, 28 secs, 27 secs, walk back recovery for each.
10 min warm down run
The recovery between exercises was just until i felt comfortable to continue, so it varied.
The sprints were good i felt powerful but just a bit tired.
weights session:
3 x 25 single leg squats with chair to support back leg - 17 kg bar
3 x 25 squat jumps - 17 kg bar
3 x 1 minute running pose for ankle strength
3 x 25 double leg squats to the floor - 17 kg bar
3 x 25 calf jumps - 17 kg bar
3 x 200m in spikes - 33secs, 28 secs, 27 secs, walk back recovery for each.
10 min warm down run
The recovery between exercises was just until i felt comfortable to continue, so it varied.
The sprints were good i felt powerful but just a bit tired.
sat 20 june
20 min run at the south of england champs on the grass at about 170bpm.
foot felt sore from jumping yesturday
foot felt sore from jumping yesturday
fri 19 june
some weights in jacksons garden with you.
jumping squats
single leg squats
running pose
lunges
2 legged squats to the floor
jumping squats
single leg squats
running pose
lunges
2 legged squats to the floor
Thursday, 18 June 2009
thurs 18 june
free running on the grass
5 min warm up run
1. 54.79secs over 320meters, this is 68.5 sec 400m pace
2.51 mins rest hr down to 117
2. 33.50 secs over 208 meters, this is 64.42 sec 400m pace
3.53 mins rest hr down to 117
3. 38.55 secs over 240 meters, this is 64.25 sec 400m pace
8 mins 49 secs rest hr down to 119.
4. 43.35 secs over 304 meters, this is 57.04 sec 400m pace
6 mins 03 secs rest hr down to 120
5. 36.15 secs over 240 meters, this is 60.25 sec 400m pace
8 mins 52 sec rest hr down to 119
6. 39.59 secs over 272 meters, this is 58.22 sec 400m pace
5 mins 28 sec rest hr down to 122.
10 min recovery run after
was running into red box and then stopping, muscles felt tired but heart recovered rather quickly after, recovery was a mix of jogging and walking
5 min warm up run
1. 54.79secs over 320meters, this is 68.5 sec 400m pace
2.51 mins rest hr down to 117
2. 33.50 secs over 208 meters, this is 64.42 sec 400m pace
3.53 mins rest hr down to 117
3. 38.55 secs over 240 meters, this is 64.25 sec 400m pace
8 mins 49 secs rest hr down to 119.
4. 43.35 secs over 304 meters, this is 57.04 sec 400m pace
6 mins 03 secs rest hr down to 120
5. 36.15 secs over 240 meters, this is 60.25 sec 400m pace
8 mins 52 sec rest hr down to 119
6. 39.59 secs over 272 meters, this is 58.22 sec 400m pace
5 mins 28 sec rest hr down to 122.
10 min recovery run after
was running into red box and then stopping, muscles felt tired but heart recovered rather quickly after, recovery was a mix of jogging and walking
Monday, 15 June 2009
mon 15 june
3 x 800m reps in park with 2x length jog recovery
10 min warm up jog
1. 2 mins 52 secs avg bpm 172.
recov 3 mins 31 secs, 500m
2. 2 mins 51 secs avg bpm 177.
recov 3 mins 38secs, 500m
3. 2 mins 50 secs avg bpm 177.
recov 2 mins 43 ses, 500m
10 mins warm down jog
felt good, would have done more, but was just abour starting 2 feel stress and didn't want to overcook it, am just about to ice foot as is aching. Will rest tomorrow and then go for a steady run on wednesday for around 30 - 45 mins
10 min warm up jog
1. 2 mins 52 secs avg bpm 172.
recov 3 mins 31 secs, 500m
2. 2 mins 51 secs avg bpm 177.
recov 3 mins 38secs, 500m
3. 2 mins 50 secs avg bpm 177.
recov 2 mins 43 ses, 500m
10 mins warm down jog
felt good, would have done more, but was just abour starting 2 feel stress and didn't want to overcook it, am just about to ice foot as is aching. Will rest tomorrow and then go for a steady run on wednesday for around 30 - 45 mins
Sunday, 14 June 2009
sun 14 june
weights session, 17kg
3 x 25 single legged squats, 25 lunges, 25 calf raises. 1 minute between each set.
no rest between each exercise.
13 min 15 sec recovery rest after the weights, 1.5 miles at 8min 30secs mins per mile avg.
Foot felt tight after but no pain, am not going to ice foot today as want to see how it feels tomorrow when i run, but will probs ice it after i run tomorrow.
3 x 25 single legged squats, 25 lunges, 25 calf raises. 1 minute between each set.
no rest between each exercise.
13 min 15 sec recovery rest after the weights, 1.5 miles at 8min 30secs mins per mile avg.
Foot felt tight after but no pain, am not going to ice foot today as want to see how it feels tomorrow when i run, but will probs ice it after i run tomorrow.
Saturday, 13 June 2009
sat 13 june
10 min warm up jog
5 x 200m on grass in flats, with 300m recovery jog
1st - 33 secs, - 149 bpm avg
2 mins 40 recov - 157 bpm avg
2nd - 35 secs, - 168 bpm avg
2 mins 53 sec recov - 155 bpm avg
3rd - 33 secs, - 166 bpm avg
2 mins 53 sec recov - 160 bpm avg
4th - 32 secs, - 173 bpm avg
2 mins 55 recov - 160 bpm avg
5th - 32 secs, - 171 bpm avg
2 mins 39 secs recov - 163 bpm avg
10 min recov jog
Only felt stress on the latter of the 4th and then about 2/3 of the last, so stopped nicely within the red box. still feeling strong but foot was still aching a little, no pain though. went home and iced foot, which as usual hurt after icing, so will rest again tomorrow and see how i feel on monday, hopefully if the runs carry on ok and my foot is not painful, i will add weights in between each running session as i feel that has been the most effective thing in keeping my strength up.
5 x 200m on grass in flats, with 300m recovery jog
1st - 33 secs, - 149 bpm avg
2 mins 40 recov - 157 bpm avg
2nd - 35 secs, - 168 bpm avg
2 mins 53 sec recov - 155 bpm avg
3rd - 33 secs, - 166 bpm avg
2 mins 53 sec recov - 160 bpm avg
4th - 32 secs, - 173 bpm avg
2 mins 55 recov - 160 bpm avg
5th - 32 secs, - 171 bpm avg
2 mins 39 secs recov - 163 bpm avg
10 min recov jog
Only felt stress on the latter of the 4th and then about 2/3 of the last, so stopped nicely within the red box. still feeling strong but foot was still aching a little, no pain though. went home and iced foot, which as usual hurt after icing, so will rest again tomorrow and see how i feel on monday, hopefully if the runs carry on ok and my foot is not painful, i will add weights in between each running session as i feel that has been the most effective thing in keeping my strength up.
Thursday, 11 June 2009
thurs 11 june
27 mins 51 secs total - 3.72 miles
avg: 7 mins 30 sec miles, 166 bpm
max: 5 mins 50 secs, 175 bpm
Felt good, there was still a dull ache in my foot, not as strong as the other day, iced my foot hard after, which is still hurting a bit from it but hopefully should do me some good.
Still felt good on the run, the weights have really surprised me and when i feel ready i will add them in again, i am still favouring day off day on plan atm to see how much running i can do.
Obviously the other day was probs more 180bpm avg considering i was running 30 secs quicker per mile
avg: 7 mins 30 sec miles, 166 bpm
max: 5 mins 50 secs, 175 bpm
Felt good, there was still a dull ache in my foot, not as strong as the other day, iced my foot hard after, which is still hurting a bit from it but hopefully should do me some good.
Still felt good on the run, the weights have really surprised me and when i feel ready i will add them in again, i am still favouring day off day on plan atm to see how much running i can do.
Obviously the other day was probs more 180bpm avg considering i was running 30 secs quicker per mile
Tuesday, 9 June 2009
tues 9 june
25 min run, 3.5 miles total, 7 min miles avg
Didn't take my monitor, but i was probablt running around 170ish as my muscles felt a bit fatigued by the end of it. There was no pain in my foot, but it ached a little.
I iced it afterwards and it hurt for a while. Even though i haven't done weights for a couple of weeks i still felt strongish so that obviously paid off.
Didn't take my monitor, but i was probablt running around 170ish as my muscles felt a bit fatigued by the end of it. There was no pain in my foot, but it ached a little.
I iced it afterwards and it hurt for a while. Even though i haven't done weights for a couple of weeks i still felt strongish so that obviously paid off.
Tuesday, 19 May 2009
mon 18th may
weights 30kg 75 reps
7 min warm down jog, foot felt ok, but ached about an hour after. also feel like i've got a bit of a groin strain from lunges so may cut back reps a bit.
7 min warm down jog, foot felt ok, but ached about an hour after. also feel like i've got a bit of a groin strain from lunges so may cut back reps a bit.
Saturday, 16 May 2009
saturday 16th may
weights session
30kg
75 single leg squats, 75 lunges, 75 calf raises x 3 sets, 8 min between each set, under 1 min between each exercise
12 min cycle after
75 reps is where i felt stress at for each set of reps so i think it was about right for the moment
30kg
75 single leg squats, 75 lunges, 75 calf raises x 3 sets, 8 min between each set, under 1 min between each exercise
12 min cycle after
75 reps is where i felt stress at for each set of reps so i think it was about right for the moment
Thursday, 14 May 2009
thursday 14th may
Weights session:
Upped bar to 40kgs
did 2 sets with this weight, 8 mins recovery and 50 single leg squats, 50 lunges, 50 calf raises.
I then did a 3rd set after 8 mins recovery but at 30 kg, which felt really easy after doing the 40kg sets, i was able to go down further with my squats which are around 90 degrees and had better lunges with regards to going down further and longer stride.
Then a 12 min cycle to warm down. I felt if i had done another set of 40 kg i would be knackered for tomorrow so to fiinish off with 30 kg was nice and i felt strong
Upped bar to 40kgs
did 2 sets with this weight, 8 mins recovery and 50 single leg squats, 50 lunges, 50 calf raises.
I then did a 3rd set after 8 mins recovery but at 30 kg, which felt really easy after doing the 40kg sets, i was able to go down further with my squats which are around 90 degrees and had better lunges with regards to going down further and longer stride.
Then a 12 min cycle to warm down. I felt if i had done another set of 40 kg i would be knackered for tomorrow so to fiinish off with 30 kg was nice and i felt strong
Tuesday, 12 May 2009
monday 11th may
cycle - 50 mins
3 mins warm up, unregistered as watch was powering up
47 mins 22 secs recorded, 8.18 miles
avg: 10.4 mph, 136 bpm
max: 18.7 mph, 208 bpm.
was going up one hill and then down another, in a triangle like circuit, one circuit was about 6mins 30 secs, on uphill was standing on bike for about 50 meters which was quite hard work.
3 mins warm up, unregistered as watch was powering up
47 mins 22 secs recorded, 8.18 miles
avg: 10.4 mph, 136 bpm
max: 18.7 mph, 208 bpm.
was going up one hill and then down another, in a triangle like circuit, one circuit was about 6mins 30 secs, on uphill was standing on bike for about 50 meters which was quite hard work.
Sunday, 10 May 2009
sunday 10 may
morning weights session
30 kg bar
single leg squats, single leg calf raises and lunges - 50 0f each x 3 sets, 8 mins rest between sets but no more than a minute rest between each exercise. It wasn't too bad actually, i obviously felt tired after set 3, but i reckon i could have put more weight on, i just didn't want to overdo it and overload my core muscles and injure myself. I think that for the moment 30 kg for single leg exercises is good, and i will build on it soon.
30 kg bar
single leg squats, single leg calf raises and lunges - 50 0f each x 3 sets, 8 mins rest between sets but no more than a minute rest between each exercise. It wasn't too bad actually, i obviously felt tired after set 3, but i reckon i could have put more weight on, i just didn't want to overdo it and overload my core muscles and injure myself. I think that for the moment 30 kg for single leg exercises is good, and i will build on it soon.
Wednesday, 6 May 2009
Monday, 4 May 2009
monday 4th may
weights session
3 x 50 single leg squats and 50 single leg calf dips - 20 kilo bar - 8 mins recovery between sets
didn't do lunges as was raining
3 x 50 single leg squats and 50 single leg calf dips - 20 kilo bar - 8 mins recovery between sets
didn't do lunges as was raining
sat 2 may
1 hour 49 min cycle through london to parliament hill- 13.89 miles total
avg: 7.6 mph, 132 bpm
max: 21.1 mph, 172 bpm
was prob avg of 150 bpm but waatch took into account all the stoppages
avg: 7.6 mph, 132 bpm
max: 21.1 mph, 172 bpm
was prob avg of 150 bpm but waatch took into account all the stoppages
tues april 28
weights sesssion
3 x 20 single leg squats, 20 calf dips, 40 lunges - 20 kilo bar
9 min rest between sets
3 x 20 single leg squats, 20 calf dips, 40 lunges - 20 kilo bar
9 min rest between sets
mon april 27
1 hour 30 min cycle
1 hour - 13.09 miles total, 153 bpm avg, 13.3 mph avg
max: 26.1 mph, 180 bpm
30 mins - 4.26 miles total
avg: 8.9 min miles, 136 bpm
max: 18.2 min miles, 156 bpm
1 hour - 13.09 miles total, 153 bpm avg, 13.3 mph avg
max: 26.1 mph, 180 bpm
30 mins - 4.26 miles total
avg: 8.9 min miles, 136 bpm
max: 18.2 min miles, 156 bpm
sunday 15th february
1 hour 45 min run
10.79 min miles total
avg: 9.45 min miles, 134 bpm
max: 5.07 min miles, 184 bpm
10.79 min miles total
avg: 9.45 min miles, 134 bpm
max: 5.07 min miles, 184 bpm
saturday 14th february
5k race
avg: 5.34 min miles 184 bpm
max: 4.19 min miles, 196 bpm
17 mins 31 secs
avg: 5.34 min miles 184 bpm
max: 4.19 min miles, 196 bpm
17 mins 31 secs
Thursday, 12 February 2009
feb 12
45 min run, 6.32 miles total
avg: pace - 7.07 min miles, 164 bpm
max: pace - 5.11 min miles, 175 bpm
splits:
1st 15 mins - 2.05 miles - 159 avg bpm
2nd 15 mins - 2.07 miles - 164 avg bpm
3rd 15 mins - 2.19 miles - 170 avg bpm
felt a bit slow and didn't feel very comfortable to be honest, felt a lot better last time i did this run
avg: pace - 7.07 min miles, 164 bpm
max: pace - 5.11 min miles, 175 bpm
splits:
1st 15 mins - 2.05 miles - 159 avg bpm
2nd 15 mins - 2.07 miles - 164 avg bpm
3rd 15 mins - 2.19 miles - 170 avg bpm
felt a bit slow and didn't feel very comfortable to be honest, felt a lot better last time i did this run
Wednesday, 11 February 2009
feb 11
1 hour run - 7.31 miles total
avg: 8mins 13 secs min mile, 143 bpm
max: 6 mins 8 secs min mile, 156 bpm
splits:
1st 20 mins - 2.52 miles, 138 bpm avg - downhill for a lot of it
2nd 20 mins - 2.31 miles, 144 bpm avg
3rd 20 mins - 2.47 miles, 150 bpm avg
was a good run, felt a lot stronger than yesturday, aiming to build up avg by 5bpm to finisher quicker and seems to have worked so can't complain there tbh.
avg: 8mins 13 secs min mile, 143 bpm
max: 6 mins 8 secs min mile, 156 bpm
splits:
1st 20 mins - 2.52 miles, 138 bpm avg - downhill for a lot of it
2nd 20 mins - 2.31 miles, 144 bpm avg
3rd 20 mins - 2.47 miles, 150 bpm avg
was a good run, felt a lot stronger than yesturday, aiming to build up avg by 5bpm to finisher quicker and seems to have worked so can't complain there tbh.
feb 10
45 min run - 5.69 miles total
avg: 7.55 min miles, 149 bpm
max: 6.07 min miles, 164 bpm
splits:
1st 10mins 5 secs - 1.32 miles, 145 bpm avg
2nd 10 mins 7 secs - 1.27 miles, 147 bpm avg
3rd 10 mins 6 secs - 1.25 miles, 151 bpm avg
4th 10 mins 16 secs - 1.21 miles, 152 bpm avg
last 4 mins 26 secs - 0.63 miles, 159 bpm avg just over 7 min mile pace
felt sluggish as first run back, and calves felt a bit weak, am sure will be fine after a few more runs
avg: 7.55 min miles, 149 bpm
max: 6.07 min miles, 164 bpm
splits:
1st 10mins 5 secs - 1.32 miles, 145 bpm avg
2nd 10 mins 7 secs - 1.27 miles, 147 bpm avg
3rd 10 mins 6 secs - 1.25 miles, 151 bpm avg
4th 10 mins 16 secs - 1.21 miles, 152 bpm avg
last 4 mins 26 secs - 0.63 miles, 159 bpm avg just over 7 min mile pace
felt sluggish as first run back, and calves felt a bit weak, am sure will be fine after a few more runs
Monday, 2 February 2009
feb 2
6 inches of snow, windy too. i went out in my hiking boots to get more grip
45 min run, 4.95 miles total
avg: pace- 9.05 min miles, 152 bpm
max: pace -6.50 min miles, 160 bpm
again was a very interesting experience running in the snow couldnt get on my toes due to the boots, but luckily didnt have any falls so can't complain
45 min run, 4.95 miles total
avg: pace- 9.05 min miles, 152 bpm
max: pace -6.50 min miles, 160 bpm
again was a very interesting experience running in the snow couldnt get on my toes due to the boots, but luckily didnt have any falls so can't complain
feb 1
1 hour 50 mins run, 11.43 miles total
avg: pace - 9.38 min miles, 134 bpm
max: pace - 6.43 min miles, 160 bpm
snowy and windy, was a unique experience having never run in a blizzard before.
avg: pace - 9.38 min miles, 134 bpm
max: pace - 6.43 min miles, 160 bpm
snowy and windy, was a unique experience having never run in a blizzard before.
jan 31
RACE
1.91 miles total
10.27 mins, 1s mile in 5.15 mins
felt good and strong, was running on my own so maybe could have gone faster if i had someone near me, me and jacko would have been a good race i think.
21 mins 51 secs warm down run, 2.19 miles total, 9.59 min miles avg
1.91 miles total
10.27 mins, 1s mile in 5.15 mins
felt good and strong, was running on my own so maybe could have gone faster if i had someone near me, me and jacko would have been a good race i think.
21 mins 51 secs warm down run, 2.19 miles total, 9.59 min miles avg
jan 29
17 min 30 sec warm up - 1.68 miles total - 127 avg bpm
football pitch sprint session:
13 lengths- 9.45 mins - 1.42 miles total
Avg: pace - 6.52 min miles, 166 bpm
Max: pace - 4.05 min miles, 177 bpm
1. 20.54 secs, 106.4 meters, 140 bpm
recov, 25 secs 73.76 meters, 154 bpm
2. 19.06 secs, 110.34 meters, 158 bpm
recov 25.95 secs, 71.32 meters, 162 bpm
3. 20.3 secs, 108.5 meters, 164 bpm
recov 24.92 secs, 62.79 meters, 164 bpm
4. 18.85 secs, 102.7 meters, 165 bpm
recov 25.86 secs, 77.11 meters, 167 bpm
5. 20.7 secs, 109.42 meters, 168 bpm
recov 24.46 secs, 62.79 meters, 168 bpm
6. 19.03 secs, 104.85 meters, 164 bpm
recov 25.33 secs, 71.32 meters, 169 bpm
7. 20.83 secs, 101.5 meters, 168 bpm
recov 24.49 secs, 70.41 meters, 171 bpm
8. 19.65 secs, 109.42 meters, 169 bpm
recov26.78 secs, 63.4 meters, 171 bpm
9. 20.87 secs, 105.46 meters, 168 bpm
recov 24.03 secs, 68.88 meters, 172 bpm
10. 18.7 secs, 108.2 meters, 171 bpm
recov 25.87 secs, 74.68 meters, 172 bpm
11. 21.43 secs, 107.6 meters, 171 bpm
recov 23.79 secs, 65.53 meters, 172 bpm
12. 19.26 secs, 105.46 meters, 172 bpm
recov 25.5 secs, 73.46 meters, 173 bpm
13. 20.67 secs, 102.72 meters, 167 bpm
recov 22.77 secs, 70.41 meters, 173 bpm
18 mins recovery run, 1.55 miles total, 128 bpm avg, 146 bpm max
football pitch sprint session:
13 lengths- 9.45 mins - 1.42 miles total
Avg: pace - 6.52 min miles, 166 bpm
Max: pace - 4.05 min miles, 177 bpm
1. 20.54 secs, 106.4 meters, 140 bpm
recov, 25 secs 73.76 meters, 154 bpm
2. 19.06 secs, 110.34 meters, 158 bpm
recov 25.95 secs, 71.32 meters, 162 bpm
3. 20.3 secs, 108.5 meters, 164 bpm
recov 24.92 secs, 62.79 meters, 164 bpm
4. 18.85 secs, 102.7 meters, 165 bpm
recov 25.86 secs, 77.11 meters, 167 bpm
5. 20.7 secs, 109.42 meters, 168 bpm
recov 24.46 secs, 62.79 meters, 168 bpm
6. 19.03 secs, 104.85 meters, 164 bpm
recov 25.33 secs, 71.32 meters, 169 bpm
7. 20.83 secs, 101.5 meters, 168 bpm
recov 24.49 secs, 70.41 meters, 171 bpm
8. 19.65 secs, 109.42 meters, 169 bpm
recov26.78 secs, 63.4 meters, 171 bpm
9. 20.87 secs, 105.46 meters, 168 bpm
recov 24.03 secs, 68.88 meters, 172 bpm
10. 18.7 secs, 108.2 meters, 171 bpm
recov 25.87 secs, 74.68 meters, 172 bpm
11. 21.43 secs, 107.6 meters, 171 bpm
recov 23.79 secs, 65.53 meters, 172 bpm
12. 19.26 secs, 105.46 meters, 172 bpm
recov 25.5 secs, 73.46 meters, 173 bpm
13. 20.67 secs, 102.72 meters, 167 bpm
recov 22.77 secs, 70.41 meters, 173 bpm
18 mins recovery run, 1.55 miles total, 128 bpm avg, 146 bpm max
Wednesday, 28 January 2009
jan 28
1 hour recovery run at fat burning pace - 6.77 miles total
in the morning i had a sore throat, i think it was because i tiedied my room yesturday and inhaled some dust, but i went for this run at 4pm and felt fine, only a tickling in the back of my throat, no coughing or anything else.
avg: pace - 8.54 min miles, 135 bpm
max: pace - 6.33 min miles, 154 bpm
i decided to do this in 20 min splits increasing bpm per 20 min segment
splits:
1st 20 mins 4 secs: 2.33 miles, 132 bpm - downhill mostly
2nd 20 mins 4 secs: 2.19 miles, 135 bpm - flat mostly
3rd 20 mins 6 secs: 2.24 mins, 139 bpm - uphill about a quarter/ a third
in the morning i had a sore throat, i think it was because i tiedied my room yesturday and inhaled some dust, but i went for this run at 4pm and felt fine, only a tickling in the back of my throat, no coughing or anything else.
avg: pace - 8.54 min miles, 135 bpm
max: pace - 6.33 min miles, 154 bpm
i decided to do this in 20 min splits increasing bpm per 20 min segment
splits:
1st 20 mins 4 secs: 2.33 miles, 132 bpm - downhill mostly
2nd 20 mins 4 secs: 2.19 miles, 135 bpm - flat mostly
3rd 20 mins 6 secs: 2.24 mins, 139 bpm - uphill about a quarter/ a third
jan 27
40 min run, 6.09 miles total
had a 35 min warm up run, and a 15 min warm down run at about 132bpm
avg: pace - 6.35 min miles, 168 bpm
max: pace - 5.16 min miles, 176 bpm
i ran with hawks, wore my racing flats, i was so happy i only ran 45 mins yesturday otherwise i would have been too tired, i may have done too much of a warm up run.
splits:
mile 1: 6.26 mins - 162bpm
mile 2: 6.44 mins - 167bpm
mile 3: 7 mins - 169bpm
mile 4: 6.23 mins - 170bpm
mile 5: 6.28 mins - 171bpm
mile 6: 6.24 mins - 174 bpm
last 35 secs: 144 meters - 173 bpm
felt good and strong, i reckon i could have carried on for a few more miles at this pace too
had a 35 min warm up run, and a 15 min warm down run at about 132bpm
avg: pace - 6.35 min miles, 168 bpm
max: pace - 5.16 min miles, 176 bpm
i ran with hawks, wore my racing flats, i was so happy i only ran 45 mins yesturday otherwise i would have been too tired, i may have done too much of a warm up run.
splits:
mile 1: 6.26 mins - 162bpm
mile 2: 6.44 mins - 167bpm
mile 3: 7 mins - 169bpm
mile 4: 6.23 mins - 170bpm
mile 5: 6.28 mins - 171bpm
mile 6: 6.24 mins - 174 bpm
last 35 secs: 144 meters - 173 bpm
felt good and strong, i reckon i could have carried on for a few more miles at this pace too
jan 26
45 min run, 5.69 miles total
avg: pace - 7.55 min miles, 148 bpm
max: pace - 5.22 min miles, 159 bpm
was trying to do what you said and make my run quicker as i went on, so what i did was up my bpm a couple of beats each mile
Splits:
mile 1: 6.49 mins - 142 bpm
mile 2: 7.42 mins - 147 bpm
mile 3: 9.05 mins - 148 bpm
mile 4: 7.28 mins - 150 bpm
mile 5: 8.35 mins - 152 bpm
last 0.69 miles: 5 mins 20 secs - 154 bpm
it was an undulating course around richmand park, uneven and quite hilly, which is why my pace didn't seem to change as much as it should have
avg: pace - 7.55 min miles, 148 bpm
max: pace - 5.22 min miles, 159 bpm
was trying to do what you said and make my run quicker as i went on, so what i did was up my bpm a couple of beats each mile
Splits:
mile 1: 6.49 mins - 142 bpm
mile 2: 7.42 mins - 147 bpm
mile 3: 9.05 mins - 148 bpm
mile 4: 7.28 mins - 150 bpm
mile 5: 8.35 mins - 152 bpm
last 0.69 miles: 5 mins 20 secs - 154 bpm
it was an undulating course around richmand park, uneven and quite hilly, which is why my pace didn't seem to change as much as it should have
jan 25
1 hour 45 min run, 11.56 miles total
avg: pace - 9.06 min miles, 135 bpm
max: pace - 4.16 min miles, 181 bpm
splits:
1st 30 mins - 133 bpm, 3.45 miles
2nd 30 mins - 134 bpm, 3.14 miles
3rd 30 mins - 134 bpm, 3.06 miles
4th 10 mins - 134 bpm, 0.95 miles
5th 5.05 mins 38 secs, 173 bpm, 0.97 miles
the last 5 mins felt really good, just upping the pace and got into my stride really nicely
avg: pace - 9.06 min miles, 135 bpm
max: pace - 4.16 min miles, 181 bpm
splits:
1st 30 mins - 133 bpm, 3.45 miles
2nd 30 mins - 134 bpm, 3.14 miles
3rd 30 mins - 134 bpm, 3.06 miles
4th 10 mins - 134 bpm, 0.95 miles
5th 5.05 mins 38 secs, 173 bpm, 0.97 miles
the last 5 mins felt really good, just upping the pace and got into my stride really nicely
jan 24
35 min run - 5.07 miles total - south of england cross country champs, Hillingdon
avg: 7.01 min miles pace
max: 4.16 min miles pace
not such a good race, couldn't get going and had a rubbish start
avg: 7.01 min miles pace
max: 4.16 min miles pace
not such a good race, couldn't get going and had a rubbish start
jan 22
55 min run - 6.84 miles total
avg: pace - 8.03 min miles, 148 bpm
max: pace - 5.55 min miles, 162 bpm
avg: pace - 8.03 min miles, 148 bpm
max: pace - 5.55 min miles, 162 bpm
jan 20
58 mins 45 secs run - 6.15 miles total
avg: pace - 9.34 min miles, 127 bpm
max: pace - 5.39 min miles, 144 bpm
avg: pace - 9.34 min miles, 127 bpm
max: pace - 5.39 min miles, 144 bpm
Tuesday, 20 January 2009
jan 19
45 min run - 6.43 miles total
avg: pace - 7 min miles, 160 bpm
max: pace - 4.39 min miles, 167 bpm
splits:
1st 1 mile - 6.20 mins
2nd 1mile - 6.49 mins
3rd 1 mile - 6.57 mins
4th 1 mile - 7.15 mins
5th 1 mile - 7.38 mins
6th 1 mile - 6.51 mins
last 0.43 of a mile - 3.08 mins
the best run i have had all winter, felt strong and quick and really enjoyed it.
avg: pace - 7 min miles, 160 bpm
max: pace - 4.39 min miles, 167 bpm
splits:
1st 1 mile - 6.20 mins
2nd 1mile - 6.49 mins
3rd 1 mile - 6.57 mins
4th 1 mile - 7.15 mins
5th 1 mile - 7.38 mins
6th 1 mile - 6.51 mins
last 0.43 of a mile - 3.08 mins
the best run i have had all winter, felt strong and quick and really enjoyed it.
jan 18
1 hour 45 min run - 11.35 miles total
at 1hour 40 mins i ran 10.47 miles
and then for the last 5 mins, which i ran hard at about 5.40 min mile pace, i covered 0.88 of a mile, run felt good, toes ached a bit after though as i tried keeping on my toes, and i suppose over that period of time its bound to ache
at 1hour 40 mins i ran 10.47 miles
and then for the last 5 mins, which i ran hard at about 5.40 min mile pace, i covered 0.88 of a mile, run felt good, toes ached a bit after though as i tried keeping on my toes, and i suppose over that period of time its bound to ache
jan 17
3 x 1km reps with 3 min reps
1st 1k: 3.06 mins
2nd 1k: 3.14 mins
3rd 1k: 3.27 mins
the last 2 1km reps were about 50/60 meters over 1km explaining why they were a little slower.
hawking kept taking me with about 160 meters to go on the last 2 reps, i was a couple of meters ahead on the first
1st 1k: 3.06 mins
2nd 1k: 3.14 mins
3rd 1k: 3.27 mins
the last 2 1km reps were about 50/60 meters over 1km explaining why they were a little slower.
hawking kept taking me with about 160 meters to go on the last 2 reps, i was a couple of meters ahead on the first
jan 16
10.36 mins total, 1.62 miles total - using new racing flats, felt really good!!!!
avg: pace - 6.34 min miles, 160 bpm
max: 4.12 min miles, 194 bpm
1st 2 mins - 0.25 mile, 138 bpm
2nd 2 mins - 0.26 mile, 151 bpm
3rd 2 mins - 0.28 mile, 160 bpm
4th 2mins - 0.32 mile, 170 bpm
5th 2 mins - 0.38 mile, 178 bpm
last 33 secs - 0.12 mile, 185 bpm
avg: pace - 6.34 min miles, 160 bpm
max: 4.12 min miles, 194 bpm
1st 2 mins - 0.25 mile, 138 bpm
2nd 2 mins - 0.26 mile, 151 bpm
3rd 2 mins - 0.28 mile, 160 bpm
4th 2mins - 0.32 mile, 170 bpm
5th 2 mins - 0.38 mile, 178 bpm
last 33 secs - 0.12 mile, 185 bpm
jan 14
30 mins total - 3.26 miles total
avg: pace - 9.14 min miles, 133 bpm
max: pace - 7.11 min miles, 141 bpm
avg: pace - 9.14 min miles, 133 bpm
max: pace - 7.11 min miles, 141 bpm
jan 12
25 min run - 3.72 miles total
avg: 6.44 min miles, 168 bpm
max: 5.19 min miles, 176 bpm
felt good and strong, was a short run but at a good pace leaving me feeling fresh instead of tired
avg: 6.44 min miles, 168 bpm
max: 5.19 min miles, 176 bpm
felt good and strong, was a short run but at a good pace leaving me feeling fresh instead of tired
jan 11
start of exam week
30 min run - 3.20 miles
avg: pace - 9.22 min miles, 133 bpm
max: pace - 7.08 min miles, 144 bpm
30 min run - 3.20 miles
avg: pace - 9.22 min miles, 133 bpm
max: pace - 7.08 min miles, 144 bpm
jan 10
race at lightwater:
31 mins 50 secs
where i demolished jackson in a sprint finish.
apart from that the race actually wasn't that good tbh, i went off too hard and stuck with hawkins for the first 3/4 of a mile and then died out completely, i persevered well as i was running on my own for a lot of the race and caught up with jackson, but then he overtook me with 800m to go, which was annoying as i had a good distance between him for most of it, at least 200 meters.
31 mins 50 secs
where i demolished jackson in a sprint finish.
apart from that the race actually wasn't that good tbh, i went off too hard and stuck with hawkins for the first 3/4 of a mile and then died out completely, i persevered well as i was running on my own for a lot of the race and caught up with jackson, but then he overtook me with 800m to go, which was annoying as i had a good distance between him for most of it, at least 200 meters.
jan 9
2 mins at diff heart rate session:
11 mins 23 secs run - 1.70 miles total
6.42 min miles avg, 162 bpm avg
4.46 min miles max, 185 bpm
splits:
1st 2 mins: 0.24 mile - 137 bpm avg
2nd 2 mins: 0.25 mile - 151 bpm avg
3rd 2 mins: 0.27 mile - 161 bpm avg
4th 2 mins: 0.33 mile - 171 bpm avg
5th 2 mins: 0.37 mile - 179 bpm avg
last 1 min 23 secs: 0.23 mile - 183 bpm avg
11 mins 23 secs run - 1.70 miles total
6.42 min miles avg, 162 bpm avg
4.46 min miles max, 185 bpm
splits:
1st 2 mins: 0.24 mile - 137 bpm avg
2nd 2 mins: 0.25 mile - 151 bpm avg
3rd 2 mins: 0.27 mile - 161 bpm avg
4th 2 mins: 0.33 mile - 171 bpm avg
5th 2 mins: 0.37 mile - 179 bpm avg
last 1 min 23 secs: 0.23 mile - 183 bpm avg
jan 8th
55 min run - 6.20 miles
avg: 8.53 min miles, 145 bpm
max: 6.47 min miles, 153 bpm
splits:
1st 1mile: 7.59 mins
2nd 1 mile: 8.29 mins
3rd 1 mile: 8.39 mins
4th 1 mile: 9.01 mins
5th 1 mile: 9.45 mins
6th 1 mile: 9.03 mins
last 0.20 mile: 2 mins 03 secs
avg: 8.53 min miles, 145 bpm
max: 6.47 min miles, 153 bpm
splits:
1st 1mile: 7.59 mins
2nd 1 mile: 8.29 mins
3rd 1 mile: 8.39 mins
4th 1 mile: 9.01 mins
5th 1 mile: 9.45 mins
6th 1 mile: 9.03 mins
last 0.20 mile: 2 mins 03 secs
dec 31
45 min run - 4.73 miles
avg: pace - 9.31 min miles, 136 bpm
max: pace - 6.31 min miles, 145 bpm
avg: pace - 9.31 min miles, 136 bpm
max: pace - 6.31 min miles, 145 bpm
dec 30
62 mins 58 secs total
avg: pace - 11.23 min miles, 130 bpm
max: pace - 142 bpm, 8.29 min miles.
avg: pace - 11.23 min miles, 130 bpm
max: pace - 142 bpm, 8.29 min miles.
dec 29
1 hour run - 7.40 miles total
avg: pace - 8.07 min miles, 147 bpm
max: pace - 5.49 min miles, 155 bpm
splits:
1st 1 mile: 7.14 mins
2nd 1 mile: 7.42 mins
3rd 1 mile: 7.59 mins
4th 1 mile: 8.17 mins
5th 1 mile: 9.02 mins
6th 1 mile: 8.10 mins
7th 1 mile: 8.19 mins
last 0.40 mile: 3.18 mins
avg: pace - 8.07 min miles, 147 bpm
max: pace - 5.49 min miles, 155 bpm
splits:
1st 1 mile: 7.14 mins
2nd 1 mile: 7.42 mins
3rd 1 mile: 7.59 mins
4th 1 mile: 8.17 mins
5th 1 mile: 9.02 mins
6th 1 mile: 8.10 mins
7th 1 mile: 8.19 mins
last 0.40 mile: 3.18 mins
dec 28
50 min run - 6.23 miles total
avg: 8.02 min miles, 149 bpm
max: 6.14 min miles, 157 bpm
splits:
1st 1 mile: 7.23 mins
2nd 1 mile: 7.49 mins
3rd 1 mile: 7.42 mins
4th 1 mile: 8.03 mins
5th 1 mile: 9.04 mins
6th 1 mile: 7.53 mins
last 0.23 mile: 2.06 mins
avg: 8.02 min miles, 149 bpm
max: 6.14 min miles, 157 bpm
splits:
1st 1 mile: 7.23 mins
2nd 1 mile: 7.49 mins
3rd 1 mile: 7.42 mins
4th 1 mile: 8.03 mins
5th 1 mile: 9.04 mins
6th 1 mile: 7.53 mins
last 0.23 mile: 2.06 mins
dec 27
1hr 51 min run - 9.28 miles total
avg: pace - 12.01 min miles, 131 bpm
max: pace - 6.14 min miles, 144 bpm
splits:
1st 2 miles: 25 mins 24 secs
2nd 2.18 miles: 24 mins 35 secs
3rd 2 miles: 23 mins 48 secs
4th 2.10 miles: 26 mins 44 secs
5th 1 mile: 10.57 mins
avg: pace - 12.01 min miles, 131 bpm
max: pace - 6.14 min miles, 144 bpm
splits:
1st 2 miles: 25 mins 24 secs
2nd 2.18 miles: 24 mins 35 secs
3rd 2 miles: 23 mins 48 secs
4th 2.10 miles: 26 mins 44 secs
5th 1 mile: 10.57 mins
dec 24
30 min run - 4.42 miles total
6.48 min miles avg, 163 bpm avg
5.03 min miles max, 182 bpm max
20 min easy jog straight after - 1.91 min miles
avg: pace - 10.29 min miles, 142 bpm
max: pace - 7.57 min miles, 152 bpm
6.48 min miles avg, 163 bpm avg
5.03 min miles max, 182 bpm max
20 min easy jog straight after - 1.91 min miles
avg: pace - 10.29 min miles, 142 bpm
max: pace - 7.57 min miles, 152 bpm
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