Miser

Getting a bit hot!
1) 8.92mi - 1:07:43(7:36/mi) 142/167bpm [1078b/mi] 885cal

1) 5.66mi - 45:27(8:02/mi) 132/154bpm [1059b/mi] 547cal

1) 7.04mi - 55:41(7:54/mi) 135/149bpm [1067b/mi] 681cal

6x 800m at 10k pace (ish!). Good to start running a bit faster again, but definitely feeling less fit than previously.

1) 1.75mi - 13:14(7:33/mi) 133/143bpm [1005b/mi] 166cal
2) 0.06mi - 1:00(17:40/mi) 118/136bpm [2085b/mi] 8cal
3) 0.5mi - 2:46(5:32/mi) 153/165bpm [846b/mi] 42cal
4) 0.09mi - 1:30(16:04/mi) 128/165bpm [2056b/mi] 13cal
5) 0.5mi - 2:47(5:35/mi) 158/170bpm [881b/mi] 44cal
6) 0.1mi - 1:30(15:20/mi) 133/168bpm [2040b/mi] 14cal
7) 0.5mi - 2:45(5:30/mi) 160/171bpm [879b/mi] 43cal
8) 0.09mi - 1:30(16:37/mi) 135/171bpm [2244b/mi] 14cal
9) 0.5mi - 2:48(5:36/mi) 161/171bpm [902b/mi] 44cal
10) 0.09mi - 1:30(16:14/mi) 136/173bpm [2207b/mi] 14cal
11) 0.5mi - 2:40(5:20/mi) 163/176bpm [869b/mi] 44cal
12) 0.09mi - 1:30(16:00/mi) 141/176bpm [2256b/mi] 14cal
13) 0.5mi - 2:42(5:23/mi) 164/174bpm [884b/mi] 44cal
14) 0.06mi - 1:01(16:41/mi) 150/174bpm [2502b/mi] 12cal
15) 0.74mi - 5:01(6:49/mi) 147/154bpm [1002b/mi] 69cal

1) 11.26mi - 1:27:42(7:47/mi) 142/157bpm [1105b/mi] 1114cal

Hadd fitness test. 5x 1.5 miles at efforts progressing over different heart rates.

So, 130, 140, 150, 160, 170.

Course was a bit lumpy for this test, and I think probably tougher back than out - so reps 2 and 4 might be slightly out of proportion with the rest. Point is to repeat it in 6 weeks or so and see if there is any improvement.

Definitely noticeably slow at the low heart rates, with a tighter relationship around marathon pace...
160 bmp being the marathon pace one to watch!

Key stats:

130bpm: 11:54; 7:59m/mi
140: 11:03; 7:25
150: 10:06; 6:46
160: 9:33; 6:24
170: 8:44; 5:52

1) 0.67mi - 5:34(8:17/mi) 118/139bpm [977b/mi] 61cal
2) 1.49mi - 11:54(7:59/mi) 130/136bpm [1037b/mi] 146cal
3) 0.04mi - 1:30(41:42/mi) 109/135bpm [4545b/mi] 9cal
4) 1.49mi - 11:03(7:25/mi) 139/146bpm [1030b/mi] 143cal
5) 0.07mi - 1:30(20:07/mi) 115/142bpm [2313b/mi] 9cal
6) 1.49mi - 10:06(6:46/mi) 149/155bpm [1009b/mi] 143cal
7) 0.04mi - 1:30(37:25/mi) 127/157bpm [4752b/mi] 10cal
8) 1.49mi - 9:33(6:24/mi) 159/168bpm [1018b/mi] 142cal
9) 0.04mi - 1:30(33:47/mi) 128/155bpm [4325b/mi] 9cal
10) 1.49mi - 8:44(5:52/mi) 161/174bpm [943b/mi] 130cal
11) 0.08mi - 1:30(17:53/mi) 143/173bpm [2558b/mi] 15cal
12) 1.45mi - 11:03(7:38/mi) 143/148bpm [1092b/mi] 139cal

1) 6.01mi - 49:44(8:17/mi) 129/146bpm [1068b/mi] 575cal

1) 0.72mi - 6:34(9:07/mi) 129/141bpm [1177b/mi] 79cal

8th in 35:35.

Aim was for a fitness baseline coming out of the marathon and definitely achieved that. Slightly better than feared.

Ran it the only way I know for 10ks at the moment - 35 minute pace until I crumble - which was quite early today, but rallied a bit.

1) 1.25mi - 7:07(5:40/mi) 165/177bpm [935b/mi] 110cal
2) 1.25mi - 7:02(5:39/mi) 179/182bpm [1010b/mi] 123cal
3) 1.3mi - 7:23(5:42/mi) 181/184bpm [1030b/mi] 133cal
4) 1.18mi - 6:58(5:54/mi) 180/183bpm [1062b/mi] 122cal
5) 1.24mi - 7:07(5:44/mi) 184/188bpm [1055b/mi] 130cal

1) 0.97mi - 7:27(7:42/mi) 131/149bpm [1010b/mi] 93cal

1) 7.47mi - 1:01:37(8:15/mi) 136/154bpm [1121b/mi] 725cal

1) 6.03mi - 47:31(7:53/mi) 135/149bpm [1064b/mi] 576cal

1) 13.42mi - 1:42:44(7:39/mi) 136/160bpm [1041b/mi] 1270cal

1hr @ 135-140hr. ~75% max hr. This is actually faster than I’m used to although supposedly an ‘easier’ run.

Good to mix up the paces though..

1) 7.84mi - 56:30(7:12/mi) 137/147bpm [987b/mi] 711cal

50 minutes at 80% max hr. Seemed to be running slower than 2 days ago at 75%. The big lunch?

1) 2mi - 16:02(8:02/mi) 134/149bpm [1077b/mi] 201cal
2) 6.69mi - 49:42(7:25/mi) 152/159bpm [1128b/mi] 678cal
3) 0.49mi - 3:51(7:48/mi) 152/158bpm [1186b/mi] 48cal

1) 5.12mi - 43:25(8:28/mi) 130/144bpm [1102b/mi] 494cal

1) 12.01mi - 1:30:18(7:31/mi) 139/154bpm [1045b/mi] 1137cal

1) 0.82mi - 30:14(36:45/mi) 73/84bpm [2683b/mi] 85cal 11/76rpm

1) 7.18mi - 57:59(8:05/mi) 128/139bpm [1034b/mi] 669cal

1) 6.11mi - 50:30(8:16/mi) 128/144bpm [1058b/mi] 584cal

2 miles warm up, ~60 minutes at 150-154hr (80-82% hrmax).

Comfortable enough pace, but fatiguing slightly for the last mile which this training should be focused on shifting.

1) 2mi - 16:00(8:01/mi) 132/152bpm [1057b/mi] 195cal
2) 8.37mi - 56:56(6:48/mi) 153/158bpm [1041b/mi] 800cal

1hr @70% + 5x strides

1) 7.72mi - 1:01:08(7:55/mi) 131/156bpm [1037b/mi] 733cal

15 minutes warm up then 1 hour 80-82% max hr.

1) 1.95mi - 15:01(7:42/mi) 133/148bpm [1024b/mi] 186cal
2) 8.64mi - 1:00:47(7:02/mi) 153/160bpm [1077b/mi] 845cal