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