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

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

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

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

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

jan 23

rest

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

jan 21

rest

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

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.

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

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

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

jan 15

rest as had exam

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

jan 13

1 hour run - 7.20 miles total

avg: 8.20 min miles, 147 bpm

max: 6.09 min miles, 156 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

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

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.

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

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

jan 1st -7th

rest as had sore kidneys

dec 31

45 min run - 4.73 miles

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.

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

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

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

dec 25

1 hour run

avg: pace - 8.45 min miles, 136 bpm

max: pace - 6.29 min miles, 143 bpm

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