Kazzaf

1) 1mi - 10:25(10:25/mi) 140/159bpm [1459b/mi] 74cal
2) 1mi - 8:48(8:48/mi) 168/179bpm [1478b/mi] 78cal
3) 1mi - 9:12(9:12/mi) 173/186bpm [1591b/mi] 84cal
4) 1mi - 9:10(9:10/mi) 178/186bpm [1633b/mi] 86cal
5) 0.85mi - 7:26(8:43/mi) 183/190bpm [1597b/mi] 72cal

Really good interval session.

1.25m warm up at 5.8-6.0 mph
3mins at 7.1mph (8.27 pace)
1min recovery at 5.9mph
2mins at 7.3mph (8.14 pace)
1min recovery at 5.9mph
1min at 7.5mph (8.0mph)
2mins recovery at 5.8mph
Did this twice
Then repeated the 3mins and 2mins at above pace but instead of 1min at 7.5mph did 4mins and felt tea strong!! Jogged at reach 45mins

Felt the best I’ve felt in ages and very happy with pace. Glutes and hamstrings were fine.

1) 0mi - 1:18:13(0/mi) 96/115bpm [INFb/mi] 206cal 13/79rpm

Upper body PT session with Dave. Worked hard and set a few more records.

1) 1mi - 10:19(10:19/mi) 146/158bpm [1506b/mi] 83cal
2) 1mi - 9:49(9:49/mi) 156/162bpm [1532b/mi] 84cal
3) 1mi - 9:52(9:52/mi) 162/167bpm [1598b/mi] 86cal
4) 1mi - 9:18(9:18/mi) 167/170bpm [1552b/mi] 84cal
5) 0.6mi - 5:43(9:35/mi) 171/178bpm [1639b/mi] 52cal

No plan for today’s run, thought I’d just see how I felt. Didn’t feel like I was trying too hard and was a bit surprised to see sub 10mins so just kept going without looking at watch.

Very cold and perfect conditions.

1) 1mi - 10:24(10:24/mi) 142/157bpm [1477b/mi] 85cal
2) 1mi - 10:08(10:08/mi) 159/169bpm [1612b/mi] 88cal
3) 1mi - 9:50(9:50/mi) 157/167bpm [1544b/mi] 83cal
4) 1mi - 9:48(9:48/mi) 167/173bpm [1637b/mi] 88cal
5) 1mi - 9:27(9:27/mi) 173/180bpm [1636b/mi] 86cal
6) 1mi - 9:39(9:39/mi) 165/176bpm [1593b/mi] 82cal
7) 1mi - 9:30(9:30/mi) 179/192bpm [1700b/mi] 88cal
8) 0.01mi - 5(8:00/mi) 189/189bpm [1513b/mi] 1cal

No plans for this run, wasn’t even sure whether to gym or run. Couldn’t face the journey to the gym so decided to run outside.

Had no pace plan at all, just wanted a fairly easy run but felt quite good so just ran and didn’t really focus on pace at all. Pleased with this run and hamstrings were ok.

1) 1mi - 10:14(10:14/mi) 137/156bpm [1403b/mi] 71cal
2) 1mi - 9:15(9:15/mi) 158/162bpm [1460b/mi] 78cal
3) 1mi - 9:14(9:14/mi) 165/169bpm [1522b/mi] 81cal
4) 1mi - 8:54(8:54/mi) 173/181bpm [1539b/mi] 81cal
5) 1mi - 8:38(8:38/mi) 178/188bpm [1536b/mi] 81cal
6) 0.21mi - 1:53(8:49/mi) 181/186bpm [1595b/mi] 18cal

Supposed to do club social run from Ferry Meadows but overnight snow and now slushy meant that it felt quite slippery outside. I was dressed and headed out but turned back after just a few steps, knowing I would be in danger of losing my balance.

Decided to head straight on the treadmill instead. Started at 5.8mph then gradually increased by 0.2mph up to 7mph at the end. Felt ok, a bit warm but otherwise fine. Glutes and hamstrings were ok.

Mile splits on Garmin are inaccurate.

1) 0mi - 1:10:56(0/mi) 86/117bpm [INFb/mi] 149cal 1/88rpm

Pure Gym session

Hip glute circuit

Deadbugs with & without 12.5kg
Single leg bridge

Single leg RDL 12kg kettlebell

Biceps curls 7kg x 20, 8kg x 15, 9kg x 15
Seated low row single arm 11kg x 15, 13.3kg x 15, 15.6kg x 15
Low row v bar both hands 22.6kg x 15, 25kg x 15, 29.6kg x 15
Pec fly 25kg x 20, 32kg x 10
Leg press single leg calf raises 52kg 3 x 15
Leg press both legs straight 52kg x 15

1) 0mi - 1:11:53(0/mi) 86/109bpm [INFb/mi] 146cal 3/108rpm

PT Session with Dave. Upper body

1) 1mi - 10:25(10:25/mi) 145/161bpm [1511b/mi] 86cal
2) 1mi - 10:09(10:09/mi) 154/159bpm [1563b/mi] 86cal
3) 1mi - 10:10(10:10/mi) 161/172bpm [1637b/mi] 85cal
4) 1mi - 9:57(9:57/mi) 161/166bpm [1601b/mi] 86cal
5) 1mi - 10:01(10:01/mi) 168/185bpm [1682b/mi] 90cal
6) 0.01mi - 4(9:21/mi) 167/168bpm [1561b/mi] 1cal

1) 1mi - 22:10(22:10/mi) 72/88bpm [1596b/mi] 82cal 55/60rpm
2) 1mi - 22:43(22:43/mi) 83/96bpm [1885b/mi] 78cal 52/62rpm
3) 0.07mi - 1:48(25:12/mi) 85/91bpm [2141b/mi] 6cal 50/56rpm

Walk home from FM

1) 1mi - 23:09(23:09/mi) 83/99bpm [1921b/mi] 76cal 52/59rpm
2) 1mi - 23:35(23:35/mi) 85/98bpm [2005b/mi] 80cal 51/112rpm
3) 0mi - 5(23:28/mi) 92/93bpm [2159b/mi]

Walk to FM for coffee with Chris

1) 1mi - 10:24(10:24/mi) 145/157bpm [1508b/mi] 90cal
2) 1mi - 10:31(10:31/mi) 158/167bpm [1663b/mi] 88cal
3) 1mi - 10:13(10:13/mi) 156/162bpm [1593b/mi] 88cal
4) 1mi - 10:22(10:22/mi) 162/169bpm [1679b/mi] 88cal
5) 1mi - 10:05(10:05/mi) 164/168bpm [1654b/mi] 88cal
6) 1mi - 10:10(10:10/mi) 163/167bpm [1657b/mi] 88cal
7) 1mi - 10:00(10:00/mi) 163/170bpm [1630b/mi] 81cal
8) 1mi - 10:06(10:06/mi) 161/166bpm [1626b/mi] 85cal
9) 1mi - 10:08(10:08/mi) 166/171bpm [1681b/mi] 84cal
10) 1mi - 10:01(10:01/mi) 167/180bpm [1674b/mi] 84cal
11) 0.01mi - 5(9:16/mi) 167/168bpm [1546b/mi] 1cal

Longest run since GER.

Felt like hard work but tried to take it easy and keep it a bit slower than usual. Managed that ok for first half but got a bit faster. Shoulders feeling very tight today but don’t know why. Hamstrings a bit tight towards the end.

Was pleased with the distance as had only expected 8 or 9m but was definitely finding it a challenge after 6m. Freezing cold weather too.

Heart rate a bit lower.

1) 0mi - 1:10:27(0/mi) 88/123bpm [INFb/mi] 159cal 8/94rpm

1) 1mi - 10:19(10:19/mi) 152/167bpm [1567b/mi] 87cal
2) 1mi - 9:51(9:51/mi) 159/175bpm [1567b/mi] 88cal
3) 1mi - 9:15(9:15/mi) 170/175bpm [1574b/mi] 87cal
4) 1mi - 9:20(9:20/mi) 169/177bpm [1579b/mi] 86cal
5) 1mi - 9:20(9:20/mi) 172/176bpm [1605b/mi] 86cal
6) 1mi - 9:22(9:22/mi) 169/174bpm [1584b/mi] 85cal
7) 1mi - 9:36(9:36/mi) 166/172bpm [1593b/mi] 85cal
8) 0.75mi - 7:24(9:50/mi) 173/179bpm [1702b/mi] 68cal

Was in London yesterday for a very boozy day and didn’t sleep well so unsure if I’d make it or fancy it today. So pleased that I did get out as it was a great run at a decent pace and felt good. Very happy with this and hamstrings were fine. It was slippery with frost and tiny bit of ice in places but ok when sticking to clear sections.

1) 0mi - 1:05:49(0/mi) 90/106bpm [INFb/mi] 153cal 2/77rpm

First solo S&C session at Definition Gym
All upper body but didn’t make a note of weights.

Lat pull-down

Pec fly
Overhead triceps with rope

Triceps pull-down with bar, overhand and underhand

Biceps curls with 5kg, 7.5kg and 10kg
Shrug lift

1) 0mi - 1:05:18(0/mi) 78/107bpm [INFb/mi] 100cal 15/73rpm

Pt session with Dave working on legs today. Various exercises including leg press 62kg, leg extension, hamstring curl. Bit disappointing as ended with almost 20mins treadmill which I feel I could do on my own. Need to speak to him as would prefer more machine or cable exercises for legs.

1) 1mi - 10:32(10:32/mi) 139/156bpm [1463b/mi] 87cal
2) 1mi - 10:16(10:16/mi) 154/162bpm [1582b/mi] 87cal
3) 1mi - 10:12(10:12/mi) 159/166bpm [1621b/mi] 86cal
4) 1mi - 9:59(9:59/mi) 168/181bpm [1676b/mi] 89cal
5) 1mi - 10:08(10:09/mi) 165/173bpm [1673b/mi] 88cal
6) 0.01mi - 5(8:54/mi) 172/174bpm [1532b/mi] 1cal

Felt quite easy for about 20mins then felt a bit harder. Just tried to breathe easy and not think about it. Had planned 6m but have PT session this afternoon and we are doing legs today so thought I’d better stop.

1) 0mi - 1:18:14(0/mi) 87/113bpm [INFb/mi] 164cal 1/76rpm

Session at Definition Gym with Tony.
Upper body with lots of chat in between. Good session though.

1) 1mi - 9:51(9:51/mi) 174/182bpm [1713b/mi] 90cal
2) 0.02mi - 12(11:02/mi) 171/172bpm [1885b/mi] 2cal

Jog home

1) 1mi - 10:24(10:24/mi) 143/164bpm [1487b/mi] 88cal
2) 1mi - 9:36(9:36/mi) 166/173bpm [1595b/mi] 88cal
3) 1mi - 9:02(9:02/mi) 175/178bpm [1579b/mi] 85cal
4) 1mi - 8:44(8:44/mi) 176/181bpm [1538b/mi] 82cal
5) 1mi - 8:29(8:29/mi) 182/197bpm [1544b/mi] 84cal
6) 0.01mi - 3(7:25/mi) 193/193bpm [1432b/mi] 1cal

Had no idea what to do today but felt ok and was able to speed up so just decided to keep trying and see how it went. Was tiring and didn’t think I’d be getting any faster after mile 3 so I’m very happy to see these mile splts.

Hamstrings and glutes are ok too.

1) 0mi - 1:01:35(0/mi) 105/136bpm [INFb/mi] 201cal 3/106rpm

1) 1mi - 10:12(10:12/mi) 138/156bpm [1409b/mi] 89cal
2) 1mi - 10:22(10:22/mi) 153/162bpm [1586b/mi] 90cal
3) 1mi - 10:15(10:15/mi) 155/166bpm [1588b/mi] 86cal
4) 1mi - 10:15(10:15/mi) 158/168bpm [1619b/mi] 86cal
5) 1mi - 10:09(10:09/mi) 163/174bpm [1653b/mi] 87cal
6) 1mi - 9:55(9:55/mi) 167/174bpm [1656b/mi] 88cal
7) 1mi - 9:47(9:47/mi) 171/182bpm [1672b/mi] 89cal
8) 1mi - 9:50(9:50/mi) 170/178bpm [1672b/mi] 85cal
9) 1mi - 9:56(9:56/mi) 169/182bpm [1678b/mi] 87cal
10) 1mi - 10:01(10:01/mi) 171/181bpm [1713b/mi] 91cal
11) 1mi - 9:57(9:57/mi) 173/182bpm [1722b/mi] 88cal
12) 0.01mi - 5(8:40/mi) 178/178bpm [1543b/mi] 1cal

Very happy with this run. Perfect cold, still, cloudy day. Planned to do a slow 10m and wasn’t sure how manageable it would be but quite surprised how good I felt. Decided when I got to 8 that I could maybe do another mile so hung on til the end. Was actually tiring after about 8 but seemed to speed up a little.

Glutes and hamstrings okay but heart rate is a little bit high.

1) 1mi - 10:34(10:34/mi) 136/150bpm [1437b/mi] 88cal
2) 1mi - 10:40(10:40/mi) 146/158bpm [1558b/mi] 84cal
3) 1mi - 10:25(10:25/mi) 146/157bpm [1521b/mi] 89cal
4) 1mi - 10:10(10:10/mi) 150/163bpm [1525b/mi] 84cal
5) 1mi - 10:16(10:16/mi) 156/164bpm [1603b/mi] 87cal
6) 1mi - 10:13(10:13/mi) 162/172bpm [1656b/mi] 89cal
7) 0.05mi - 31(9:58/mi) 156/159bpm [1555b/mi] 5cal

Supposed to be an easy run but didn’t feel totally easy as hamstrings and glutes gel a bit tight today. Tried to just run without thinking about it. Pleased that heart rate was a bit lower today.

1) 0mi - 1:13:04(0/mi) 72/100bpm [INFb/mi] 90cal 3/110rpm

Upper body pt session. Set a few pbs today with more sets of 20s. Happy with this.

1) 1mi - 9:23(9:23/mi) 147/163bpm [1379b/mi] 72cal
2) 1mi - 9:16(9:16/mi) 171/180bpm [1584b/mi] 84cal
3) 1mi - 9:21(9:21/mi) 177/184bpm [1656b/mi] 88cal
4) 1mi - 9:22(9:22/mi) 179/186bpm [1675b/mi] 89cal
5) 0.91mi - 8:28(9:20/mi) 180/186bpm [1681b/mi] 81cal

1.25m warm up at 5.8-6.1mph
Increased speed to 7.3mph (8.13 pace) for 2mins then 1min jog recovery X 5
Then 2min recovery and repeated for another 5 to reach total of 10 x 2mins
Final jog to reach 5m

This was really hard work and counted down every single one! Heart rate felt like it was racing too.

1) 0mi - 1:16:49(0/mi) 106/134bpm [INFb/mi] 247cal 2/96rpm

Really hard gym session with Dave working only on legs. Lots of different things today but managed pretty much everything. Did a full hour of exercises then finished with 15mins treadmill walk.

Went home and slept!

1) 1mi - 10:25(10:25/mi) 145/163bpm [1509b/mi] 84cal
2) 1mi - 10:12(10:12/mi) 164/169bpm [1674b/mi] 91cal
3) 1mi - 9:48(9:48/mi) 165/171bpm [1616b/mi] 87cal
4) 1mi - 10:02(10:02/mi) 171/174bpm [1715b/mi] 89cal
5) 1mi - 9:32(9:32/mi) 173/176bpm [1649b/mi] 88cal
6) 1mi - 9:29(9:29/mi) 180/186bpm [1706b/mi] 90cal
7) 0.06mi - 35(9:01/mi) 171/182bpm [1542b/mi] 5cal

First run since Friday leg session at gym. Can still really feel it in my quads but managed to ignore it when running.

Had no plans for this run but started to pick up pace a bit and hamstrings and glutes were good. Pleased to get this done and surprised to manage 6m with heavy legs.