TeeBee

1) 0.62mi - 15:09(24:22/mi) 85/136bpm [2072b/mi] 62cal 41/78rpm 2.46/3.36mph
2) 0.62mi - 13:25(21:35/mi) 77/116bpm [1661b/mi] 60cal 2.78/8.5mph
3) 0mi - 3(10:52/mi) 73/73bpm [793b/mi] 5.52/3.86mph

1) 0.54mi - 9:12(17:09/mi) 85/97bpm [1458b/mi] 46cal 60/64rpm 3.5/4.05mph

Dorney Lake 10K

Pretty happy with the even pacing. Felt really easy at the start and tried to keep the 'float' feel right up until the last Km (won't lie, the second half was definitely harder work). Sprint finish to try to beat two girls just ahead of me - they sprinted as well and we ended up all finishing together, which was probably the fairest outcome.

1) 0.62mi - 6:17(10:07/mi) 146/157bpm [1476b/mi] 55cal 5.93/6.39mph
2) 0.62mi - 6:07(9:51/mi) 160/163bpm [1577b/mi] 59cal 6.09/6.14mph
3) 0.62mi - 5:59(9:38/mi) 163/167bpm [1570b/mi] 58cal 6.23/6.74mph
4) 0.62mi - 5:58(9:36/mi) 170/174bpm [1632b/mi] 60cal 6.25/6.57mph
5) 0.62mi - 6:02(9:43/mi) 172/175bpm [1670b/mi] 61cal 6.18/6.28mph
6) 0.62mi - 6:00(9:40/mi) 177/180bpm [1711b/mi] 63cal 6.21/6.37mph
7) 0.62mi - 6:16(10:05/mi) 178/180bpm [1796b/mi] 66cal 5.95/6.16mph
8) 0.62mi - 6:15(10:04/mi) 179/181bpm [1801b/mi] 66cal 5.96/6.37mph
9) 0.62mi - 6:06(9:49/mi) 181/184bpm [1775b/mi] 66cal 6.12/6.24mph
10) 0.62mi - 5:59(9:38/mi) 183/186bpm [1763b/mi] 66cal 6.23/6.43mph
11) 0.07mi - 36(8:08/mi) 186/188bpm [1512b/mi] 6cal 7.38/10.87mph

1) 0.62mi - 10:25(16:45/mi) 91/101bpm [1524b/mi] 49cal 44/65rpm 3.58/4.7mph
2) 0.62mi - 11:12(18:01/mi) 92/107bpm [1657b/mi] 49cal 27/65rpm 3.33/3.97mph
3) 0mi - 1(7:39/mi) 104/105bpm [796b/mi] 7.83/3.44mph

What I would call a float session - alternating 1 min below threshold pace / 1 min above threshold pace for increasing periods of time. I think we did 3 / 5 / 7 / 9 / 11 min sets. Walking between each set. Sometimes we started with above threshold, sometimes below, but I wasn't paying enough attention to notice. Too busy talking

Threshold pace was calculated on the time it took me to do the 10K on Sunday - I didn't really have the heart to say that I don't think I was pushing that hard on Sunday.

tbh couldn't really get my head around what we were doing, but apparently I completed the session 'annoyingly well'

1) 0.41mi - 6:39(16:04/mi) 130/156bpm [2089b/mi] 42cal 3.73/5.61mph
2) 0.62mi - 7:00(11:16/mi) 143/164bpm [1612b/mi] 54cal 5.32/6.68mph
3) 0.62mi - 7:35(12:12/mi) 149/169bpm [1818b/mi] 62cal 4.92/6.55mph
4) 0.62mi - 6:18(10:08/mi) 168/173bpm [1702b/mi] 63cal 5.92/6.59mph
5) 0.62mi - 7:24(11:55/mi) 156/176bpm [1859b/mi] 61cal 5.04/6.53mph
6) 0.62mi - 7:18(11:45/mi) 161/178bpm [1893b/mi] 63cal 5.1/6.45mph
7) 0.62mi - 6:08(9:52/mi) 176/181bpm [1735b/mi] 64cal 6.08/6.68mph
8) 0.54mi - 7:12(13:20/mi) 164/182bpm [2186b/mi] 58cal 4.5/7.03mph

There and back

1) 0.32mi - 5:08(16:13/mi) 102/117bpm [1654b/mi] 29cal 62/66rpm 3.7/4.61mph

1) 0.09mi - 55(10:33/mi) 134/146bpm [1413b/mi] 6cal 5.69/6.87mph

1) 0.47mi - 5:08(11:00/mi) 148/160bpm [1627b/mi] 44cal 5.46/6.18mph

There and back
1) 0.35mi - 8:44(25:00/mi) 92/112bpm [2301b/mi] 39cal 41/68rpm 2.4/4.01mph

1) 0.62mi - 7:02(11:19/mi) 141/152bpm [1595b/mi] 59cal 5.31/5.99mph
2) 0.62mi - 7:00(11:16/mi) 149/153bpm [1678b/mi] 62cal 5.33/5.68mph
3) 0.62mi - 7:06(11:25/mi) 153/157bpm [1748b/mi] 63cal 5.25/5.87mph
4) 0.62mi - 6:49(10:59/mi) 155/159bpm [1702b/mi] 62cal 5.46/6.32mph
5) 0.06mi - 1:00(17:28/mi) 147/158bpm [2567b/mi] 6cal 3.44/5.3mph
6) 0.62mi - 7:15(11:41/mi) 153/162bpm [1786b/mi] 61cal 5.14/5.82mph
7) 0.62mi - 7:25(11:56/mi) 155/160bpm [1850b/mi] 63cal 5.03/5.57mph
8) 0.11mi - 1:13(11:32/mi) 147/151bpm [1695b/mi] 8cal 5.2/5.2mph

1) 0.32mi - 5:23(16:58/mi) 92/100bpm [1561b/mi] 29cal 62/65rpm 3.53/4.28mph

1) 1.83mi - 11:37(6:22/mi) 116/167bpm [738b/mi] 60cal 9.43/15.22mph

1) 3.11mi - 19:37(6:19/mi) 111/133bpm [701b/mi] 93cal 9.5/13.82mph
2) 1.64mi - 10:04(6:07/mi) 117/138bpm [717b/mi] 46cal 9.8/19.47mph

1) 3.11mi - 17:20(5:35/mi) 109/126bpm [608b/mi] 79cal 10.76/17.66mph
2) 1.21mi - 6:21(5:14/mi) 107/116bpm [560b/mi] 23cal 11.46/16.07mph

1) 0.62mi - 11:50(19:01/mi) 123/134bpm [2339b/mi] 62cal 56/63rpm 3.16/3.88mph
2) 0.62mi - 11:09(17:57/mi) 119/130bpm [2135b/mi] 54cal 58/62rpm 3.34/4.09mph
3) 0.52mi - 10:21(19:47/mi) 115/121bpm [2276b/mi] 45cal 54/61rpm 3.03/3.97mph

Crane

Fetch social

1) 0.62mi - 6:14(10:02/mi) 154/175bpm [1544b/mi] 58cal 5.98/6.8mph
2) 0.62mi - 5:58(9:36/mi) 173/176bpm [1660b/mi] 57cal 6.25/6.66mph
3) 0.62mi - 5:57(9:35/mi) 175/178bpm [1676b/mi] 62cal 6.26/6.68mph
4) 0.62mi - 5:45(9:16/mi) 180/182bpm [1667b/mi] 62cal 6.48/7.06mph
5) 0.62mi - 5:44(9:14/mi) 182/186bpm [1679b/mi] 63cal 6.5/6.68mph
6) 0.1mi - 1:04(10:11/mi) 188/190bpm [1914b/mi] 12cal 5.89/7.7mph

1) 0.62mi - 11:43(18:51/mi) 97/102bpm [1829b/mi] 49cal 57/65rpm 3.18/3.82mph
2) 0.62mi - 11:51(19:05/mi) 89/101bpm [1698b/mi] 51cal 57/61rpm 3.15/3.49mph
3) 0.62mi - 10:51(17:26/mi) 80/83bpm [1395b/mi] 47cal 59/64rpm 3.44/3.97mph
4) 0.09mi - 1:59(22:15/mi) 76/76bpm [1691b/mi] 8cal 41/64rpm 2.7/3.9mph

1) 0.62mi - 16:33(26:38/mi) 76/95bpm [2024b/mi] 55cal 36/61rpm 2.25/2.86mph
2) 0.62mi - 40:10(1:04:36/mi) 69/102bpm [4458b/mi] 85cal 1/76rpm 0.93/4.22mph
3) 0.01mi - 7(20:03/mi) 83/85bpm [1665b/mi] 2.99/2.71mph

1) 0.62mi - 17:05(27:27/mi) 84/97bpm [2306b/mi] 61cal 38/73rpm 2.19/3.38mph
2) 0.62mi - 15:29(24:56/mi) 86/100bpm [2144b/mi] 59cal 42/68rpm 2.41/3.63mph
3) 0.26mi - 6:55(26:57/mi) 85/98bpm [2291b/mi] 25cal 40/68rpm 2.23/3.3mph

Weights session (endurance phase) wk2 week beg 15th April

Make rookie error of not reading my notes before starting. grrr

Dead lift
This week:

PT had recommended lifting the resting weights level so resting on the top of two flower pots. I think it affected my position wrt the bar/wieghts, and my back grumbled a bit. Luckily there was no lasting effect.

Warm up - 1 x 10 @ 39Kg
3 sets x15 @ 39Kg at normal tempo - this was OK (back issues aside). Can probably move up/down to 8 reps per set with slow release in next session
Programme - Work up to 15 reps at normal tempo. When comfortable, reduce reps (8-10) but slow right down on release phase. Work back up to 15.

Reverse Fly
This week: 3 sets x10 @ 2x2Kg db - extremely slow release. Good, could move up to 11 or 12 reps per set next session.
Programme - Work up to 15 reps - extremely slow release, but keep shoulders down

Single arm row
This week: 3 sets x10 @ 12Kg slowly. Did this before superset 1 by mistake. All good. Could probably move up to 11 reps per set next session
Programme - Work slowly up to 15 reps. When extremely comfortable, consider releasing supporting hand - could split down into chunks eg 5 and rest (likely to be many weeks)

Superset 1
This week:
3 sets
- Landmine split squat single arm press (5kg) x12 This seemed quite hard work this week. Will try once more next session and if too tiring drop down to 10 reps per set
- Fly (2x 6Kg db) x 15 - this felt good this week. Try 15 reps per set at normal speed next week, and then drop down to 8 slow reps
Programme - Work up to 12 reps for press and 15 reps for Fly (Fly more important)

Superset 2
This week:
3 sets
- Glute Bridge x15 @ 11Kg bar - good, slow down next session
- Reverse nordic curl x 15 - good

- Lunges x10 per leg (2x 6Kg db) - good, increase to 11 reps per set next session, keep reps slow
Programme - Work slowly up to 15 reps for all exercises. Keep glutes engaged for all exercises. Lunges - keep core engaged to remain upright at all times (no forward or backward leaning).

1) 0.42mi - 7:49(18:33/mi) 98/106bpm [1818b/mi] 37cal 49/70rpm 3.23/3.7mph

1) 0.62mi - 12:49(20:37/mi) 102/110bpm [2103b/mi] 58cal 51/59rpm 2.91/3.88mph
2) 0.32mi - 9:08(28:56/mi) 96/106bpm [2778b/mi] 33cal 19/79rpm 2.07/3.59mph

1) 0.2mi - 3:55(19:29/mi) 126/154bpm [2454b/mi] 25cal 3.08/6.05mph

1) 0.27mi - 5:50(21:38/mi) 85/98bpm [1840b/mi] 28cal 49/64rpm 2.77/3.42mph

1) 0.36mi - 7:47(21:23/mi) 90/107bpm [1924b/mi] 32cal 38/60rpm 2.81/3.88mph

Walk home from teach, forgot to press start on watch.

100m on / 100m off trialing lots of different cues to run a strong 100m - incl high cadence, high knees, toes striking and power. Initially we started off each rep focusing on one or two of the cues then focusing on the relax for the second half of the rep. Bbut found it worked much better starting relaxed and bringing cue in after.

Good session - think it would be worth doing regularly to remember everything that works well for me (spoiler - it's relaxing!)

1) 0.62mi - 10:36(17:03/mi) 126/140bpm [2148b/mi] 60cal 3.52/9.29mph
2) 0.17mi - 2:57(17:13/mi) 119/125bpm [2049b/mi] 14cal 3.49/12.59mph
3) 0.62mi - 9:54(15:56/mi) 117/132bpm [1865b/mi] 40cal 3.76/12.17mph
4) 0.62mi - 11:44(18:54/mi) 90/108bpm [1701b/mi] 36cal 3.18/12.75mph
5) 0.62mi - 10:51(17:28/mi) 104/127bpm [1816b/mi] 44cal 3.44/12.04mph
6) 0.33mi - 5:57(18:14/mi) 138/144bpm [2517b/mi] 37cal 3.29/12.15mph

1) 0.29mi - 5:18(18:27/mi) 96/97bpm [1771b/mi] 22cal 56/64rpm 3.25/3.59mph

1) 0.32mi - 3:50(12:01/mi) 104/110bpm [1250b/mi] 28cal 4.99/5.59mph

1) 0.31mi - 5:32(17:43/mi) 101/116bpm [1789b/mi] 27cal 63/66rpm 3.39/3.74mph

1) 0.62mi - 14:12(22:51/mi) 96/115bpm [2194b/mi] 66cal 48/61rpm 2.63/3.47mph
2) 0.62mi - 13:12(21:15/mi) 86/102bpm [1827b/mi] 51cal 52/79rpm 2.83/3.61mph
3) 0.62mi - 22:10(35:41/mi) 87/135bpm [3104b/mi] 74cal 28/78rpm 1.68/3.13mph
4) 0.62mi - 14:07(22:43/mi) 85/109bpm [1930b/mi] 64cal 50/58rpm 2.64/2.94mph
5) 0.62mi - 24:28(39:23/mi) 87/104bpm [3427b/mi] 103cal 25/57rpm 1.52/6.12mph
6) 0.62mi - 13:37(21:54/mi) 81/96bpm [1774b/mi] 60cal 50/58rpm 2.74/3.23mph
7) 0.13mi - 3:04(23:48/mi) 89/95bpm [2117b/mi] 10cal 50/55rpm 2.52/2.67mph

Overall distance estimated as paused watch near the start and forgot to restart for a while

1) 0.62mi - 14:26(23:13/mi) 103/133bpm [2391b/mi] 62cal 47/79rpm 2.58/3.23mph
2) 0.62mi - 17:14(27:42/mi) 106/126bpm [2937b/mi] 56cal 40/60rpm 2.17/2.92mph
3) 0.62mi - 17:10(27:39/mi) 104/120bpm [2876b/mi] 63cal 35/77rpm 2.17/3.42mph
4) 0.62mi - 15:40(25:13/mi) 105/132bpm [2647b/mi] 58cal 48/79rpm 2.38/2.98mph
5) 0.62mi - 14:14(22:54/mi) 110/123bpm [2519b/mi] 54cal 49/56rpm 2.62/3.97mph
6) 0.62mi - 15:11(24:27/mi) 106/122bpm [2592b/mi] 58cal 41/60rpm 2.45/3.84mph
7) 0.62mi - 23:16(37:25/mi) 100/133bpm [3742b/mi] 78cal 23/78rpm 1.6/3.53mph
8) 0.62mi - 14:28(23:16/mi) 90/106bpm [2094b/mi] 70cal 48/56rpm 2.58/3.21mph
9) 0.62mi - 15:38(25:11/mi) 108/133bpm [2720b/mi] 70cal 44/58rpm 2.38/3.32mph
10) 0.62mi - 16:17(26:12/mi) 101/116bpm [2647b/mi] 73cal 42/94rpm 2.29/3.03mph
11) 0.62mi - 13:33(21:48/mi) 101/116bpm [2201b/mi] 52cal 53/60rpm 2.75/3.15mph
12) 0.62mi - 14:12(22:51/mi) 93/102bpm [2124b/mi] 49cal 51/63rpm 2.63/3.36mph
13) 0.31mi - 7:13(23:29/mi) 94/101bpm [2207b/mi] 25cal 50/60rpm 2.56/3.15mph

1) 0.62mi - 6:52(11:03/mi) 142/157bpm [1568b/mi] 58cal 5.43/6.2mph
2) 0.62mi - 6:54(11:06/mi) 145/167bpm [1609b/mi] 57cal 5.41/6.76mph
3) 0.62mi - 7:33(12:09/mi) 153/171bpm [1859b/mi] 62cal 4.94/6.01mph
4) 0.62mi - 6:47(10:55/mi) 155/162bpm [1693b/mi] 60cal 5.49/6.49mph
5) 0.62mi - 6:28(10:25/mi) 167/171bpm [1740b/mi] 64cal 5.76/5.97mph
6) 0.62mi - 6:53(11:05/mi) 167/174bpm [1851b/mi] 67cal 5.41/5.99mph
7) 0.62mi - 6:40(10:44/mi) 172/176bpm [1846b/mi] 67cal 5.59/6.51mph
8) 0.62mi - 7:24(11:55/mi) 166/179bpm [1977b/mi] 66cal 5.04/6.03mph
9) 0.62mi - 7:46(12:30/mi) 166/180bpm [2076b/mi] 68cal 4.8/6.37mph
10) 0.62mi - 10:58(17:39/mi) 156/168bpm [2754b/mi] 82cal 3.4/5.68mph
11) 0.62mi - 7:32(12:08/mi) 167/178bpm [2026b/mi] 70cal 4.95/6.24mph
12) 0.62mi - 7:58(12:49/mi) 165/171bpm [2116b/mi] 69cal 4.68/5.45mph
13) 0.23mi - 2:32(11:12/mi) 164/167bpm [1838b/mi] 17cal 5.36/5.57mph

Again lost some mileage from failing to restart after a pause. Added 0.5miles to compensate (was probably more)

1) 0.62mi - 15:18(24:38/mi) 86/99bpm [2118b/mi] 56cal 45/57rpm 2.44/3.23mph
2) 0.62mi - 13:29(21:42/mi) 87/96bpm [1888b/mi] 51cal 51/58rpm 2.76/3.21mph
3) 0.62mi - 14:52(23:54/mi) 89/99bpm [2127b/mi] 57cal 47/58rpm 2.51/3.36mph
4) 0.62mi - 16:28(26:30/mi) 91/111bpm [2412b/mi] 60cal 36/58rpm 2.26/4.28mph
5) 0.62mi - 17:07(27:34/mi) 97/115bpm [2673b/mi] 75cal 39/56rpm 2.18/3.47mph
6) 0.62mi - 18:54(30:26/mi) 92/124bpm [2800b/mi] 61cal 30/61rpm 1.97/3.15mph
7) 0.62mi - 15:23(24:45/mi) 101/146bpm [2500b/mi] 63cal 46/58rpm 2.42/2.86mph
8) 0.62mi - 15:23(24:44/mi) 100/114bpm [2474b/mi] 67cal 45/66rpm 2.42/2.9mph
9) 0.62mi - 20:11(32:29/mi) 109/146bpm [3541b/mi] 95cal 34/67rpm 1.85/3.11mph
10) 0.62mi - 16:06(25:55/mi) 97/104bpm [2515b/mi] 56cal 42/102rpm 2.32/3.01mph
11) 0.62mi - 19:22(31:10/mi) 94/128bpm [2930b/mi] 66cal 34/78rpm 1.92/2.92mph
12) 0.62mi - 15:07(24:19/mi) 94/124bpm [2286b/mi] 55cal 44/58rpm 2.47/3.05mph
13) 0.62mi - 18:06(29:08/mi) 94/119bpm [2739b/mi] 63cal 31/64rpm 2.06/5.41mph
14) 0.35mi - 9:43(27:24/mi) 92/125bpm [2520b/mi] 34cal 36/58rpm 2.19/3.09mph

1) 2.41mi - 14:19(5:57/mi) 111/139bpm [660b/mi] 67cal 10.09/15.24mph

1) 2.76mi - 16:26(5:58/mi) 114/134bpm [679b/mi] 82cal 10.07/17.87mph

1) 0.4mi - 7:37(18:56/mi) 110/115bpm [2084b/mi] 35cal 54/59rpm 3.17/3.53mph

Applying previous track work around relaxation to longer runs

5 cycles of:
1 min relax (concentrating on shoulders),

2 mins speed up

1 min relax (concentrating on breathing),
2 mins speed up
Walk break

1) 0.62mi - 7:41(12:22/mi) 131/162bpm [1620b/mi] 55cal 4.85/6.41mph
2) 0.62mi - 7:06(11:26/mi) 147/170bpm [1680b/mi] 58cal 5.25/6.91mph
3) 0.62mi - 6:48(10:56/mi) 159/175bpm [1739b/mi] 61cal 5.48/7.08mph
4) 0.62mi - 6:22(10:15/mi) 153/173bpm [1568b/mi] 54cal 5.86/6.91mph
5) 0.62mi - 7:19(11:46/mi) 155/177bpm [1824b/mi] 60cal 5.1/6.93mph
6) 0.62mi - 7:12(11:35/mi) 158/177bpm [1830b/mi] 60cal 5.18/6.78mph
7) 0.62mi - 7:05(11:23/mi) 160/180bpm [1823b/mi] 60cal 5.27/7.37mph
8) 0.34mi - 4:36(13:26/mi) 153/169bpm [2056b/mi] 36cal 4.46/5.72mph

1) 0.31mi - 5:14(16:40/mi) 99/105bpm [1650b/mi] 29cal 60/65rpm 3.6/4.19mph

1) 3.05mi - 17:03(5:35/mi) 124/155bpm [692b/mi] 106cal 10.74/15.42mph

1) 0.62mi - 4:57(7:58/mi) 132/141bpm [1052b/mi] 36cal 7.53/9.23mph
2) 0.39mi - 3:11(8:08/mi) 155/188bpm [1261b/mi] 29cal 7.38/7.51mph

1) 0.62mi - 6:53(11:04/mi) 151/167bpm [1671b/mi] 60cal 5.42/6.3mph
2) 0.12mi - 1:28(12:05/mi) 160/167bpm [1935b/mi] 14cal 4.96/15.01mph

1) 2.71mi - 14:39(5:24/mi) 115/136bpm [621b/mi] 77cal 11.12/18.07mph

1) 0.62mi - 12:04(19:25/mi) 91/101bpm [1766b/mi] 51cal 54/62rpm 3.09/4.76mph
2) 0.55mi - 9:19(17:06/mi) 88/97bpm [1505b/mi] 42cal 58/61rpm 3.51/4.44mph

1) 0.62mi - 10:13(16:27/mi) 92/102bpm [1513b/mi] 45cal 50/61rpm 3.65/26.59mph
2) 0.16mi - 3:54(24:33/mi) 91/103bpm [2234b/mi] 18cal 48/58rpm 2.44/3.32mph

1) 0.62mi - 11:29(18:28/mi) 95/107bpm [1754b/mi] 51cal 55/59rpm 3.25/4.72mph
2) 0.62mi - 12:54(20:45/mi) 95/105bpm [1971b/mi] 54cal 50/60rpm 2.89/4.86mph
3) 0.62mi - 10:59(17:41/mi) 104/140bpm [1840b/mi] 49cal 32/68rpm 3.39/12.52mph
4) 0.62mi - 13:17(21:22/mi) 109/131bpm [2329b/mi] 55cal 36/65rpm 2.81/9.98mph
5) 0.04mi - 2:08(47:28/mi) 106/120bpm [5032b/mi] 7cal 11/50rpm 1.26/4.03mph

1) 0.62mi - 13:37(21:54/mi) 95/104bpm [2081b/mi] 57cal 47/60rpm 2.74/3.76mph
2) 0.62mi - 12:59(20:55/mi) 96/108bpm [2007b/mi] 54cal 51/58rpm 2.87/3.4mph
3) 0.26mi - 5:57(23:05/mi) 94/103bpm [2169b/mi] 24cal 47/57rpm 2.6/3.74mph

1) 0.47mi - 10:44(23:00/mi) 126/141bpm [2899b/mi] 57cal 44/59rpm 2.61/3.21mph

Ran 4Km, walked 1 min, Ran 2Km, walked 1min, Ran 2Km, walked 1 min

L glute very sore by end

1) 0.62mi - 7:14(11:39/mi) 133/145bpm [1549b/mi] 59cal 5.15/5.76mph
2) 0.62mi - 6:47(10:56/mi) 147/154bpm [1606b/mi] 61cal 5.49/5.91mph
3) 0.62mi - 7:08(11:28/mi) 155/163bpm [1778b/mi] 63cal 5.23/5.66mph
4) 0.62mi - 6:57(11:11/mi) 162/167bpm [1813b/mi] 65cal 5.36/5.97mph

5) 0.06mi - 1:04(17:14/mi) 156/166bpm [2688b/mi] 8cal 3.48/4.95mph

6) 0.62mi - 7:13(11:36/mi) 160/168bpm [1857b/mi] 63cal 5.17/5.7mph
7) 0.62mi - 7:04(11:22/mi) 167/171bpm [1898b/mi] 65cal 5.28/5.91mph

8) 0.07mi - 1:11(17:54/mi) 164/172bpm [2936b/mi] 11cal 3.35/5.49mph

9) 0.62mi - 7:22(11:52/mi) 168/173bpm [1993b/mi] 67cal 5.06/5.47mph
10) 0.62mi - 7:04(11:22/mi) 173/175bpm [1967b/mi] 66cal 5.28/5.61mph

11) 0.05mi - 1:06(21:51/mi) 165/175bpm [3604b/mi] 10cal 2.75/5.07mph

1) 0.32mi - 5:54(18:35/mi) 84/95bpm [1561b/mi] 28cal 56/60rpm 3.23/4.82mph

1) 0.62mi - 10:43(17:15/mi) 90/100bpm [1553b/mi] 55cal 60/65rpm 3.48/3.97mph
2) 0.62mi - 19:01(30:34/mi) 93/117bpm [2843b/mi] 73cal 27/65rpm 1.96/3.76mph
3) 0.62mi - 10:56(17:36/mi) 95/108bpm [1671b/mi] 55cal 58/63rpm 3.41/3.9mph
4) 0.14mi - 2:19(17:06/mi) 97/105bpm [1658b/mi] 11cal 57/60rpm 3.51/5.09mph

Weights session (endurance phase) wk3 week beg 29th April

Dead lift
This week:

Much better this time with the raised bar. Take a step back after first lift, and focus on hip hinge and lifting with legs and glutes.

Warm up - 1 x 10 @ 39Kg
3 sets x8 @ 39Kg with slow release. Next week, try x9
Programme - Work up to 15 reps at normal tempo. When comfortable, reduce reps (8-10) but slow right down on release phase. Work back up to 15.

Reverse Fly
This week: 3 sets x12 @ 2x2Kg db - extremely slow release. Next week, keep same
Programme - Work up to 15 reps - extremely slow release, but keep shoulders down

Superset 1
This week:
3 sets
- Landmine split squat single arm press (5kg) x10 Next week keep same
- Fly (2x 6Kg db) x 15 - felt harder in right arm this week. Next week, 15 reps per set at normal speed, and drop down to 8 slow reps following week if feels ok
Programme - Work up to 12 reps for press and 15 reps for Fly (Fly more important)

Single arm row
This week: 3 sets x1x @ 12Kg slowly. All good. Could probably move up to 12 reps per set next session
Programme - Work slowly up to 15 reps. When extremely comfortable, consider releasing supporting hand - could split down into chunks eg 5 and rest (likely to be many weeks)

Superset 2
This week:
3 sets
- Glute Bridge x15 @ 11Kg bar - good, slow down next session
- Reverse nordic curl x 15 - good

- Lunges x11 per leg (2x 6Kg db) - keep same, keep reps slow
Programme - Work slowly up to 15 reps for all exercises. Keep glutes engaged for all exercises. Lunges - keep core engaged to remain upright at all times (no forward or backward leaning).

1) 0.58mi - 10:42(18:23/mi) 125/155bpm [2298b/mi] 64cal 3.26/9.79mph

There and back

1) 0.32mi - 8:19(26:23/mi) 89/98bpm [2348b/mi] 31cal 43/70rpm 2.27/3.21mph

1) 0.62mi - 12:15(19:42/mi) 110/129bpm [2167b/mi] 54cal 51/58rpm 3.04/3.4mph
2) 0.55mi - 10:50(19:48/mi) 104/109bpm [2060b/mi] 46cal 53/58rpm 3.03/3.61mph

400s looking at relaxation and adding in cadence and power.
To be honest it was a bit of a wash out of a session. I had nothing to give.

1) 0.62mi - 12:04(19:25/mi) 118/145bpm [2291b/mi] 64cal 3.09/20.62mph
2) 0.62mi - 10:37(17:05/mi) 130/172bpm [2221b/mi] 61cal 3.51/20.62mph
3) 0.62mi - 9:19(15:00/mi) 135/173bpm [2025b/mi] 57cal 4/8.01mph
4) 0.62mi - 9:00(14:29/mi) 139/174bpm [2013b/mi] 59cal 4.14/9.6mph
5) 0.62mi - 11:04(17:49/mi) 133/174bpm [2370b/mi] 65cal 3.37/8.2mph
6) 0.3mi - 4:11(14:04/mi) 136/160bpm [1912b/mi] 27cal 4.27/5.36mph

1) 0.62mi - 10:59(17:41/mi) 94/99bpm [1662b/mi] 52cal 61/65rpm 3.39/3.99mph
2) 0.39mi - 6:44(17:06/mi) 108/143bpm [1847b/mi] 34cal 55/118rpm 3.51/5.05mph

1) 0.31mi - 7:37(24:30/mi) 94/102bpm [2303b/mi] 30cal 42/61rpm 2.45/11.63mph

1) 0.62mi - 11:19(18:11/mi) 94/101bpm [1709b/mi] 58cal 58/64rpm 3.3/3.88mph
2) 0.18mi - 3:17(18:10/mi) 94/99bpm [1707b/mi] 15cal 58/61rpm 3.3/3.4mph

1) 0.32mi - 7:02(21:45/mi) 114/138bpm [2479b/mi] 30cal 42/61rpm 2.76/3.28mph

1) 0.28mi - 6:33(23:08/mi) 85/94bpm [1966b/mi] 28cal 46/60rpm 2.59/3.7mph

1) 0.62mi - 12:25(19:59/mi) 88/104bpm [1758b/mi] 44cal 28/72rpm 3/3.34mph
2) 0.55mi - 11:19(20:45/mi) 87/93bpm [1806b/mi] 28cal 44/60rpm 2.89/3.42mph

Weights session (endurance phase) week4 wk beg 6th May

Dead lift
This week:

Very straightforward, no tweaks or concerns with back.

Warm up - 1 x 10 @ 39Kg
3 sets x9 @ 39Kg with slow release. Next week, try x10
Programme - Work up to 15 reps at normal tempo. When comfortable, reduce reps (8-10) but slow right down on release phase. Work back up to 15.

Reverse Fly
This week: 3 sets x15 @ 2x2Kg db - extremely slow release. Did 15 by mistake but was fine, so will continue on that.
Programme - Work up to 15 reps - extremely slow release, but keep shoulders down

Superset 1
This week:
3 sets
- Landmine split squat single arm press (5kg) x10 Next week keep same
- Fly (2x 6Kg db) x 15 - only a little harder in right arm this week. Next week, drop down to 8 slow reps

Programme - Work up to 12 reps for press and 15 reps for Fly (Fly more important)

Single arm row
This week: 3 sets x12 @ 12Kg slowly. A little tired at end, so keep same next week
Programme - Work slowly up to 15 reps. When extremely comfortable, consider releasing supporting hand - could split down into chunks eg 5 and rest (likely to be many weeks)

Superset 2
This week:
3 sets
- Glute Bridge x15 @ 11Kg bar - slow release.Good
- Reverse nordic curl x 15 - good keep same
- Lunges x11 per leg (2x 6Kg db) - good keep same
Programme - Work slowly up to 15 reps for all exercises. Keep glutes engaged for all exercises. Lunges - keep core engaged to remain upright at all times (no forward or backward leaning).