riggys99

100 double leg calf raises allowing heels to drop below step

Warm up to pit top then 10 mins sublt (ran to HR 160-170) tried racers to see how that affected Achilles.
Achilles no worse running faster than when running slower. Fairly pleased with pace of subLt section.
No problems after run.

Warm up
1) 1mi - 9:12(9:12/mi) 133/150bpm [1224b/mi] 96cal 6.52/7.33mph
2) 1mi - 9:52(9:52/mi) 147/157bpm [1449b/mi] 112cal 6.08/6.91mph
3) 0.34mi - 3:21(9:52/mi) 137/149bpm [1352b/mi] 30cal 6.08/7.03mph

10 mins subLT HR 160-170
4) 1mi - 7:38(7:38/mi) 165/172bpm [1260b/mi] 100cal 7.86/8.7mph
5) 0.31mi - 2:22(7:45/mi) 166/168bpm [1286b/mi] 31cal 7.74/7.93mph

Cool down
6) 1mi - 10:54(10:54/mi) 146/163bpm [1592b/mi] 112cal 5.5/7.74mph
7) 0.74mi - 7:50(10:34/mi) 147/155bpm [1554b/mi] 77cal 5.68/6.93mph

1) 0mi - 2:31(0/mi) 87/92bpm [INFb/mi] 9cal

1) 0.6mi - 21:15(35:12/mi) 79/111bpm [2781b/mi] 97cal 22/78rpm 1.7/18.41mph

100 double legged calf raises allowing heels to drop below step

1) 0mi - 2:21(0/mi) 99/109bpm [INFb/mi] 12cal

100 double legged calf raises heels to ground

1) 0mi - 2:37(0/mi) 88/95bpm [INFb/mi] 10cal

1) 0.25mi - 13:55(56:13/mi) 84/105bpm [4723b/mi] 47cal 19/79rpm 1.07/2.53mph

100 double legged calf raises allowing heels to drop below step

1) 0mi - 2:35(0/mi) 91/102bpm [INFb/mi] 11cal

Adriene 7 minute Yoga for runners

1) 0mi - 7:05(0/mi) 109/120bpm [INFb/mi] 45cal

Nice run aiming for HR 140-150
Very slushy in places and still some snow on ground but still runable

Achilles felt quite good and not aware of it for much of run.

1) 1mi - 10:19(10:19/mi) 138/145bpm [1425b/mi] 111cal 5.81/6.41mph
2) 1mi - 9:35(9:35/mi) 147/151bpm [1409b/mi] 112cal 6.26/6.64mph
3) 1mi - 10:57(10:57/mi) 144/148bpm [1576b/mi] 114cal 5.48/6.51mph
4) 0mi - 1(0/mi) 133/133bpm [INFb/mi]

Dynamic stretching

Forward leg swing
Side leg swing

Calf stretch
Forward lunge
Backwards lunge
Side lunge

Single leg calf raises weight shifts on tip toes (1 second on each leg)

1) 0mi - 1:34(0/mi) 85/90bpm [INFb/mi] 5cal

100 double legged calf raises allowing heel to drop below step

1) 0mi - 2:23(0/mi) 96/103bpm [INFb/mi] 11cal

Still ice and snow around. Mainly not to bad to run on
Achilles felt good

1) 1mi - 11:03(11:03/mi) 128/138bpm [1415b/mi] 106cal 5.43/6.14mph
2) 1mi - 10:49(10:49/mi) 135/141bpm [1460b/mi] 109cal 5.55/5.95mph
3) 1mi - 9:59(9:59/mi) 139/143bpm [1387b/mi] 103cal 6.01/6.64mph
4) 1mi - 10:25(10:25/mi) 139/150bpm [1448b/mi] 101cal 5.76/6.41mph
5) 0.88mi - 9:54(11:14/mi) 135/144bpm [1517b/mi] 90cal 5.34/10.16mph

1) 0mi - 2:20(0/mi) 76/83bpm [INFb/mi] 5cal

Single leg calf raises with heel drop
20 left

20 right
20 left

20 right
20 left
20 right

20 left
20 right
20 left
20 right

1) 0mi - 1:58(0/mi) 92/97bpm [INFb/mi] 8cal

1) 0mi - 3:01(0/mi) 94/99bpm [INFb/mi] 13cal

150 double legged calf raises to ground

1) 0.21mi - 15:40(1:13:28/mi) 78/94bpm [5731b/mi] 45cal 9/79rpm 0.82/3.92mph

Physio exercises

1) 0mi - 20:30(0/mi) 97/123bpm [INFb/mi] 95cal

Cool down run home from father in laws

Getting very cold out with plenty of frost

1) 1mi - 11:16(11:16/mi) 146/155bpm [1644b/mi] 125cal 5.33/5.91mph
2) 0.06mi - 41(11:17/mi) 151/153bpm [1704b/mi] 8cal 5.32/5.57mph

Warm up stopping at father in laws to check in on him.

Then just under 1hr15 at hr 150-160 including a lap of Rother valley

Still snow and ice in places had to be careful especially in village. Side of Rother valley lake opposite the blisters centre was quite icy had to run on grass at times
Achilles felt ok no worse than on a short run.
Stopped run at father in laws to warm up his tea and make him a brew etc

Below zero when I got back to village

First run in new trail trainers felt quite good

Used a couple of lucazade mixed fuel gels to start training gut to use them.

Warm up

1) 1mi - 10:27(10:27/mi) 138/150bpm [1443b/mi] 112cal 5.74/7.06mph
2) 0.21mi - 2:16(11:02/mi) 132/143bpm [1457b/mi] 20cal 5.44/6.2mph

HR 150-160
3) 1mi - 10:09(10:09/mi) 152/161bpm [1543b/mi] 122cal 5.91/6.7mph
4) 1mi - 8:56(8:56/mi) 151/159bpm [1349b/mi] 103cal 6.72/7.41mph
5) 1mi - 9:16(9:16/mi) 153/160bpm [1417b/mi] 105cal 6.48/7.12mph
6) 1mi - 9:09(9:09/mi) 156/161bpm [1427b/mi] 109cal 6.56/7.16mph
7) 1mi - 9:13(9:13/mi) 154/159bpm [1420b/mi] 105cal 6.51/6.68mph
8) 1mi - 12:17(12:17/mi) 150/158bpm [1842b/mi] 119cal 4.89/6.64mph
9) 1mi - 10:51(10:51/mi) 152/158bpm [1649b/mi] 113cal 5.53/6.85mph
10) 0.44mi - 4:31(10:22/mi) 151/156bpm [1564b/mi] 44cal 5.79/6.39mph

Cool down
11) 0.01mi - 5(16:06/mi) 147/149bpm [2366b/mi] 1cal 3.73/5.63mph

Dynamic stretching

Forward leg swing
Side leg swing

Calf stretch
Forward lunge
Backwards lunge
Side lunge

Single leg calf raises weight shifts on tip toes (1 second on each leg)

1) 0mi - 1:40(0/mi) 94/103bpm [INFb/mi] 7cal

Single leg calf raises with heel drop
20 left

20 right
20 left

20 right
20 left
20 right

20 left
20 right
20 left
20 right

1) 0mi - 5:13(0/mi) 99/108bpm [INFb/mi] 26cal

Adriene 7 minute Yoga for runners

1) 0mi - 7:01(0/mi) 100/114bpm [INFb/mi] 36cal

Run back home from father in law’s taking in lower part of old school pit
Not great under foot on pit especially in dark with headtorch

Some very icy paths meaning I had to run on grass at side that was quite rutted in places

The karrimor sabre v4 seemed to cope well.

Achilles coped well with the conditions and no problems later in evening still able to do calf raises

1) 1mi - 12:32(12:32/mi) 135/147bpm [1693b/mi] 118cal 4.78/5.68mph
2) 1mi - 12:17(12:17/mi) 141/146bpm [1731b/mi] 115cal 4.89/5.7mph
3) 0.92mi - 10:47(11:46/mi) 142/148bpm [1670b/mi] 105cal 5.1/6.68mph

Easy run to check on father in law.

Path through village a lot better to run on now but still icy from main road to his house

1) 1mi - 10:56(10:56/mi) 136/144bpm [1487b/mi] 111cal 5.49/5.95mph
2) 0.05mi - 34(10:36/mi) 141/142bpm [1494b/mi] 6cal 5.66/5.74mph

Dynamic stretching

Forward leg swing
Side leg swing

Calf stretch
Forward lunge
Backwards lunge
Side lunge

Single leg calf raises weight shifts on tip toes (1 second on each leg)

1) 0mi - 1:42(0/mi) 93/105bpm [INFb/mi] 7cal

1) 0.22mi - 14:17(1:06:24/mi) 86/97bpm [5710b/mi] 55cal 11/77rpm 0.9/5.11mph

Thanks for the thumbs ups really needed them after this run
Run to father in laws. Decided to go the short way because my sister in law and said he wasn’t great when she left.
When i got there i found he was on the floor and had passed away. Nurse mode kicked in. He had a respect form and wanted to die at home and not for CPR. I then had to phone my wife and her sister to let them know.
I then contacted 111 to set the necessary wheels in motion. All the staff I had contact with were amazing and couldn’t be more understanding.

Shit run really

1) 1mi - 10:21(10:21/mi) 131/144bpm [1356b/mi] 103cal 5.8/6.41mph
2) 0.07mi - 41(10:24/mi) 138/139bpm [1434b/mi] 7cal 5.77/5.91mph

1) 0mi - 2:06(0/mi) 85/91bpm [INFb/mi] 7cal

Physio exercises

1) 0mi - 19:58(0/mi) 97/131bpm [INFb/mi] 96cal

1) 0.1mi - 8:15(1:20:42/mi) 81/95bpm [6537b/mi] 29cal 6/101rpm 0.74/3.44mph

Didn’t get out till late ish still some ice patches on pit where I had to walk to stay up right. Especially the slope to the pit top. I had to walk at times to an ice free route (forgot the slope is great for sledging so had been compacted down and froze).
Achilles felt fine no problems from last weeks increases miles.

1) 1mi - 10:32(10:32/mi) 131/142bpm [1380b/mi] 99cal 5.7/6.53mph
2) 1mi - 15:29(15:29/mi) 140/156bpm [2167b/mi] 147cal 3.88/6.41mph
3) 1mi - 12:13(12:13/mi) 145/152bpm [1772b/mi] 124cal 4.91/6.01mph
4) 0.07mi - 46(10:54/mi) 144/148bpm [1569b/mi] 7cal 5.51/5.8mph

Dynamic stretching

Forward leg swing
Side leg swing

Calf stretch
Forward lunge
Backwards lunge
Side lunge

Single leg calf raises weight shifts on tip toes (1 second on each leg)

1) 0mi - 2:23(0/mi) 87/93bpm [INFb/mi] 8cal

Physio exercises

1) 0mi - 19:41(0/mi) 96/142bpm [INFb/mi] 90cal

100 double legged calf raises to ground

1) 0mi - 2:13(0/mi) 93/100bpm [INFb/mi] 9cal

1) 0.43mi - 18:04(42:20/mi) 79/97bpm [3345b/mi] 61cal 15/77rpm 1.42/35.04mph

Really pleasing run today. No ice or snow on the paths today so did just under 9 miles in racing shoes with just under 2 miles in the middle around 20 secs than I was doing MP before the injury. No problems at all with the Achilles during or after the run. In a fit of optimism this evening I transferred my entry from an early April HM to the Tissington Marathon at the end of April. Can drive from home so no accommodation cost and can transfer to a half that runs along side the full. Not changing much in training at moment. Gradual increases the plan.

Warm up
1) 1mi - 9:46(9:46/mi) 127/137bpm [1241b/mi] 90cal 6.14/6.68mph
2) 1mi - 9:34(9:34/mi) 142/148bpm [1359b/mi] 101cal 6.27/6.76mph
3) 1mi - 8:47(8:47/mi) 137/147bpm [1203b/mi] 85cal 6.83/7.24mph
4) 0.68mi - 6:06(8:57/mi) 143/151bpm [1279b/mi] 61cal 6.71/9.23mph

15 mins Target HR 160-170
5) 1mi - 7:19(7:19/mi) 164/172bpm [1199b/mi] 90cal 8.21/8.68mph
6) 0.99mi - 7:41(7:44/mi) 164/169bpm [1268b/mi] 95cal 7.76/8.18mph

Cool down
7) 1mi - 11:32(11:32/mi) 147/164bpm [1696b/mi] 109cal 5.2/7.74mph
8) 1mi - 10:21(10:21/mi) 144/153bpm [1489b/mi] 92cal 5.8/6.24mph
9) 1mi - 10:27(10:27/mi) 144/150bpm [1504b/mi] 91cal 5.74/6.3mph
10) 0.09mi - 1:00(10:50/mi) 146/150bpm [1581b/mi] 9cal 5.54/5.22mph

1) 0mi - 1:46(0/mi) 83/90bpm [INFb/mi] 5cal

100 double legged calf raises to ground

1) 0mi - 2:00(0/mi) 80/84bpm [INFb/mi] 5cal

1) 0mi - 7:01(0/mi) 103/116bpm [INFb/mi] 39cal

Nice run mainly off road run
some along canal towpath and then up decent climb from canal to next village.
No problem on climb

Achilles felt good after yesterdays harder run and on climb

Muddy in place

1) 1mi - 9:59(9:59/mi) 131/140bpm [1309b/mi] 96cal 6.01/6.89mph
2) 1mi - 12:47(12:47/mi) 138/145bpm [1764b/mi] 127cal 4.69/7.03mph
3) 1mi - 10:25(10:25/mi) 136/142bpm [1418b/mi] 98cal 5.76/6.47mph
4) 1mi - 10:35(10:35/mi) 138/145bpm [1460b/mi] 100cal 5.67/6.2mph
5) 1mi - 10:58(10:58/mi) 136/140bpm [1491b/mi] 94cal 5.47/6.14mph
6) 0.04mi - 26(10:19/mi) 133/135bpm [1372b/mi] 3cal 5.82/6.05mph

Dynamic stretching

Forward leg swing
Side leg swing

Calf stretch
Forward lunge
Backwards lunge
Side lunge

Single leg calf raises weight shifts on tip toes (1 second on each leg)

1) 0mi - 2:01(0/mi) 91/111bpm [INFb/mi] 8cal

100 double legged calf raises to ground

1) 0mi - 2:17(0/mi) 83/89bpm [INFb/mi] 7cal

1) 0.11mi - 9:08(1:23:39/mi) 78/102bpm [6524b/mi] 25cal 7/77rpm 0.72/17.07mph

Physio exercises

1) 0mi - 22:54(0/mi) 95/123bpm [INFb/mi] 100cal

100 double legged calf raises to ground

1) 0mi - 1:33(0/mi) 84/93bpm [INFb/mi] 5cal

1) 0.07mi - 6:56(1:32:55/mi) 78/93bpm [7248b/mi] 21cal 6/59rpm 0.65/3.86mph

50 single leg calf raises to floor left leg
50 single leg calf raises to floor right leg

1) 0mi - 2:08(0/mi) 81/88bpm [INFb/mi] 6cal

1) 0.17mi - 9:37(55:55/mi) 72/79bpm [4026b/mi] 25cal 8/63rpm 1.07/7.18mph

Single leg calf raises to floor
50 left

50 right

1) 0mi - 2:03(0/mi) 90/96bpm [INFb/mi] 8cal

1) 0.11mi - 4:20(39:10/mi) 81/106bpm [3172b/mi] 18cal 11/64rpm 1.53/30.37mph

1) 0.16mi - 11:38(1:14:15/mi) 91/102bpm [6757b/mi] 47cal 8/79rpm 0.81/3.84mph

Cold afternoon the sort of cold that seeps into you
Five miles warm up to the old train station platform on the black path at killamarsh. Plan 30 mins marathon HR (170-177) fifteen mins out then fifteen mins back. Struggled to reach 170 on way out but seem s better on way back reaching low 170s. Ran further second 15 than first 15. Easy run back taking in the climb up from Rother valley to the camp site.

Black path was muddy in places.

Will run a lot of MP on the black path as its same sort of path as the Tissington trail marathon
Achilles felt quite good apart from on twinge mainly if I jarred or twisted my foot.
Had two gels one near beginning of MP and one in last five mins of MP to train the gut. Had some electrolyte drink during run.
Fairly pleased with run but does show a long way to full fitness

Warm up
1) 1mi - 9:24(9:24/mi) 135/146bpm [1269b/mi] 93cal 6.38/6.76mph
2) 1mi - 9:27(9:27/mi) 145/151bpm [1371b/mi] 106cal 6.34/6.82mph
3) 1mi - 9:04(9:04/mi) 141/148bpm [1279b/mi] 92cal 6.62/6.95mph
4) 1mi - 9:19(9:19/mi) 146/151bpm [1360b/mi] 98cal 6.44/6.76mph
5) 1mi - 9:26(9:26/mi) 148/155bpm [1396b/mi] 100cal 6.36/6.97mph
6) 0.01mi - 7(9:27/mi) 155/155bpm [1465b/mi] 6.35/6.49mph

30 mins HR 170-177
7) 1mi - 7:47(7:47/mi) 166/169bpm [1291b/mi] 99cal 7.72/8.04mph
8) 1mi - 7:52(7:52/mi) 167/169bpm [1313b/mi] 100cal 7.63/8.56mph
9) 1mi - 7:48(7:48/mi) 168/172bpm [1309b/mi] 100cal 7.7/7.74mph
10) 0.89mi - 6:34(7:25/mi) 170/173bpm [1260b/mi] 85cal 8.09/8.56mph

Cool down
11) 1mi - 9:43(9:43/mi) 151/171bpm [1468b/mi] 86cal 6.17/8.12mph
12) 1mi - 11:19(11:19/mi) 154/160bpm [1741b/mi] 108cal 5.31/6.85mph
13) 1mi - 10:33(10:33/mi) 151/158bpm [1592b/mi] 92cal 5.69/6.32mph
14) 1mi - 9:49(9:49/mi) 149/154bpm [1462b/mi] 74cal 6.12/6.41mph
15) 1mi - 10:18(10:18/mi) 149/156bpm [1535b/mi] 78cal 5.82/6.28mph
16) 0.4mi - 3:46(9:30/mi) 153/156bpm [1455b/mi] 33cal 6.31/6.53mph

Dynamic stretching

Forward leg swing
Side leg swing

Calf stretch
Forward lunge
Backwards lunge
Side lunge

Single leg calf raises weight shifts on tip toes (1 second on each leg)

1) 0mi - 2:14(0/mi) 86/94bpm [INFb/mi] 7cal

1) 0.83mi - 35:17(42:30/mi) 66/93bpm [2806b/mi] 66cal 18/79rpm 1.41/3.55mph

100 double legged calf raises to ground

1) 0mi - 1:36(0/mi) 85/91bpm [INFb/mi] 5cal

Single leg calf raises to floor
50 left

50 right

1) 0mi - 2:27(0/mi) 92/111bpm [INFb/mi] 10cal

Nice recovery run
Legs a little achy at start but better as run went

No problems with Achilles after yesterday’s long run

1) 1mi - 9:09(9:09/mi) 134/144bpm [1225b/mi] 91cal 6.56/15.03mph
2) 1mi - 9:18(9:18/mi) 144/149bpm [1339b/mi] 101cal 6.45/6.91mph
3) 1mi - 9:15(9:15/mi) 139/147bpm [1286b/mi] 90cal 6.49/7.14mph
4) 1mi - 10:02(10:02/mi) 142/147bpm [1424b/mi] 99cal 5.98/6.95mph
5) 0.16mi - 1:27(9:17/mi) 142/145bpm [1319b/mi] 14cal 6.46/6.55mph

Dynamic stretching

Forward leg swing
Side leg swing

Calf stretch
Forward lunge
Backwards lunge
Side lunge

Single leg calf raises weight shifts on tip toes (1 second on each leg)

1) 0mi - 1:45(0/mi) 80/86bpm [INFb/mi] 4cal

Physio exercises

1) 0mi - 20:45(0/mi) 95/124bpm [INFb/mi] 93cal

1) 0.27mi - 12:54(47:03/mi) 89/127bpm [4188b/mi] 51cal 19/79rpm 1.28/47.23mph

3 x 10 Nordic Hamstring Curls

1) 0mi - 3:21(0/mi) 88/94bpm [INFb/mi] 12cal

Adriene 7 minute Yoga for runners

1) 0mi - 7:01(0/mi) 88/101bpm [INFb/mi] 26cal

Physio exercises

1) 0mi - 21:25(0/mi) 96/125bpm [INFb/mi] 97cal

1) 0.56mi - 22:06(39:40/mi) 93/106bpm [3689b/mi] 86cal 24/79rpm 1.51/9.12mph

1) 0mi - 2:37(0/mi) 107/113bpm [INFb/mi] 15cal

Warm up with strides and drills then
5 x sprint up then down hill with 10 secs rest between efforts
Felt quite good on efforts
Easy run back

1) 2.7mi - 27:03(10:01/mi) 140/151bpm [1402b/mi] 282cal 5.99/6.82mph
2) 0.11mi - 44(6:53/mi) 152/160bpm [1045b/mi] 8cal 8.73/9.73mph
3) 0.01mi - 10(12:06/mi) 161/161bpm [1949b/mi] 2cal 4.96/9.46mph
4) 0.1mi - 41(6:48/mi) 162/166bpm [1102b/mi] 8cal 8.82/9.31mph
5) 0.01mi - 10(16:28/mi) 163/166bpm [2683b/mi] 2cal 3.65/9.27mph
6) 0.1mi - 40(6:59/mi) 168/171bpm [1172b/mi] 8cal 8.6/9.5mph
7) 0.01mi - 10(11:08/mi) 171/172bpm [1904b/mi] 2cal 5.39/9.27mph
8) 0.11mi - 43(6:45/mi) 171/173bpm [1154b/mi] 9cal 8.89/9.54mph
9) 0.01mi - 10(25:26/mi) 172/173bpm [4374b/mi] 2cal 2.36/9.33mph
10) 0.1mi - 40(6:37/mi) 171/173bpm [1131b/mi] 8cal 9.07/9.83mph
11) 0.01mi - 10(13:53/mi) 173/173bpm [2401b/mi] 2cal 4.32/9.54mph
12) 2.82mi - 29:10(10:20/mi) 143/171bpm [1477b/mi] 281cal 5.81/6.74mph

Dynamic stretching

Forward leg swing
Side leg swing

Calf stretch
Forward lunge
Backwards lunge
Side lunge

Single leg calf raises weight shifts on tip toes (1 second on each leg)

1) 0mi - 2:23(0/mi) 92/101bpm [INFb/mi] 10cal

Single leg calf raises to floor
50 left

50 right

1) 0mi - 2:30(0/mi) 88/95bpm [INFb/mi] 9cal

1) 0.58mi - 26:13(45:30/mi) 81/93bpm [3686b/mi] 86cal 21/79rpm 1.32/2.9mph

100 double legged calf raises to ground

1) 0mi - 2:08(0/mi) 97/102bpm [INFb/mi] 10cal

Nice mid week (ish) medium long run
Legs felt good
1 gel around mile 4 and 1 at mile 3 to help train gut for gel use at tissington

Warm

1) 0.84mi - 8:09(9:44/mi) 133/150bpm [1295b/mi] 82cal 6.16/7.03mph

Long run HR
2) 8.68mi - 1:18:41(9:04/mi) 151/162bpm [1369b/mi] 853cal 6.62/7.68mph

Cool down

3) 0.69mi - 7:04(10:15/mi) 146/153bpm [1496b/mi] 56cal 5.86/6.7mph

Dynamic stretching

Forward leg swing
Side leg swing

Calf stretch
Forward lunge
Backwards lunge
Side lunge

Single leg calf raises weight shifts on tip toes (1 second on each leg)

1) 0mi - 3:00(0/mi) 85/92bpm [INFb/mi] 10cal

Physio exercises

1) 0mi - 22:48(0/mi) 89/136bpm [INFb/mi] 84cal

1) 0.2mi - 9:43(49:24/mi) 85/100bpm [4198b/mi] 34cal 20/79rpm 1.21/5.66mph

3 x 10 Nordic Hamstring Curls

1) 0mi - 3:17(0/mi) 82/88bpm [INFb/mi] 10cal

100 double legged calf raises to ground

1) 0mi - 2:51(0/mi) 89/101bpm [INFb/mi] 11cal

1) 0.59mi - 23:15(39:19/mi) 90/110bpm [3538b/mi] 90cal 28/79rpm 1.53/51.55mph

1) 0.09mi - 7:03(1:19:37/mi) 110/120bpm [8758b/mi] 42cal 7/62rpm 0.75/3.15mph

Plan was 15 miles with 6 at marathon effort/pace/HR plus more gut training with the gels.
Easy run to the bridge at the old Killamarsh train station on the black path then 3 miles at MP turnaround and 3 miles back at MP. First gel at start of MP section. 2nd gel just after turnaround. 3rd gel before leaving Rother valley on way home.

Felt good on MP section with 2nd 3 miles nearly 10 seconds a mile quicker than first (may be a mind thing knowing your on the way back - hope this works on race day)
Bit muddy in places on black path

Good run no problems with Achilles at any time during run

Warm up to old station via Rother valley
1) 5.06mi - 47:22(9:22/mi) 140/153bpm [1311b/mi] 485cal 6.41/7.16mph

6 miles MP on black path
2) 3mi - 22:45(7:35/mi) 164/169bpm [1243b/mi] 292cal 7.91/8.45mph
3) 3mi - 22:18(7:26/mi) 166/172bpm [1234b/mi] 284cal 8.07/8.5mph

Easy run home via ski slope path to campsite

4) 4.61mi - 47:46(10:22/mi) 147/169bpm [1523b/mi] 322cal 5.79/8.41mph

Dynamic stretching

Forward leg swing
Side leg swing

Calf stretch
Forward lunge
Backwards lunge
Side lunge

Single leg calf raises weight shifts on tip toes (1 second on each leg)

1) 0mi - 1:50(0/mi) 89/95bpm [INFb/mi] 6cal

1) 0.09mi - 4:52(55:38/mi) 83/95bpm [4618b/mi] 17cal 9/77rpm 1.08/3.03mph

100 double legged calf raises to ground

1) 0mi - 2:10(0/mi) 86/98bpm [INFb/mi] 7cal

1) 0mi - 1:34(0/mi) 93/99bpm [INFb/mi] 7cal

Single leg calf raises to floor
50 left

50 right

1) 0mi - 2:38(0/mi) 92/112bpm [INFb/mi] 11cal

1) 0.21mi - 9:17(44:36/mi) 80/97bpm [3568b/mi] 34cal 16/75rpm 1.34/3.76mph

3 x 10 Nordic Hamstring Curls

1) 0mi - 2:53(0/mi) 85/93bpm [INFb/mi] 10cal

100 double legged calf raises to ground

1) 0mi - 1:53(0/mi) 91/97bpm [INFb/mi] 8cal

8 miles with 4 at tempo - 2 miles out 2 miles back. Was trying not to look at watch and loss concentration around 3 miles for a little bit and slowed a little but otherwise pleased.

Warm up with drills and strides

1) 2mi - 19:31(9:44/mi) 134/150bpm [1305b/mi] 200cal 6.16/7.45mph

Tempo
2) 2mi - 14:20(7:10/mi) 161/170bpm [1154b/mi] 183cal 8.37/8.97mph
3) 2mi - 14:56(7:28/mi) 167/171bpm [1247b/mi] 198cal 8.04/8.37mph

Cool down
4) 2.12mi - 22:23(10:33/mi) 143/169bpm [1508b/mi] 190cal 5.69/7.95mph

Dynamic stretching

Forward leg swing
Side leg swing

Calf stretch
Forward lunge
Backwards lunge
Side lunge

Single leg calf raises weight shifts on tip toes (1 second on each leg)

1) 0mi - 2:01(0/mi) 81/88bpm [INFb/mi] 5cal

Nice easy run tried to remember to drop stride length and increase cadence on hills as I think this will help on first 13 miles of Tissington

1) 6.17mi - 59:38(9:40/mi) 138/150bpm [1333b/mi] 595cal 6.21/36.76mph

1) 0mi - 1:49(0/mi) 83/89bpm [INFb/mi] 6cal

Physio exercises

1) 0mi - 20:10(0/mi) 90/129bpm [INFb/mi] 81cal

100 double legged calf raises to ground

1) 0mi - 1:37(0/mi) 84/90bpm [INFb/mi] 5cal

1) 1mi - 36:32(36:32/mi) 90/106bpm [3288b/mi] 137cal 31/79rpm 1.64/5.05mph
2) 0.04mi - 1:14(32:00/mi) 88/92bpm [2816b/mi] 4cal 31/55rpm 1.87/2.98mph

50 double legged calf raises allowing heels to drop below step

1) 0mi - 1:18(0/mi) 87/91bpm [INFb/mi] 4cal

1) 0mi - 19:29(0/mi) 85/122bpm [INFb/mi] 67cal

Single leg calf raises to floor
50 left

50 right

1) 0mi - 1:54(0/mi) 82/88bpm [INFb/mi] 6cal

1) 0.19mi - 12:16(1:04:16/mi) 81/112bpm [5205b/mi] 39cal 11/78rpm 0.93/54.43mph

1) 0mi - 2:04(0/mi) 91/97bpm [INFb/mi] 8cal

1) 0.36mi - 14:48(41:10/mi) 76/91bpm [3129b/mi] 51cal 24/78rpm 1.46/3.28mph