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

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.

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

feb 3 -9

rest as was ill

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

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.

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

jan 30

rest

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