TeeBee

1) 0.29mi - 9:54(34:11/mi) 102/116bpm [3487b/mi] 45cal 30/62rpm 1.76/3.05mph

1) 0.45mi - 4:10(9:20/mi) 139/166bpm [1297b/mi] 33cal 6.43/7.97mph

1) 0.37mi - 6:28(17:43/mi) 88/98bpm [1559b/mi] 33cal 51/60rpm 3.39/21.44mph

1) 0.62mi - 12:40(20:22/mi) 93/105bpm [1895b/mi] 45cal 26/81rpm 2.95/3.61mph
2) 0.53mi - 9:42(18:08/mi) 92/101bpm [1669b/mi] 44cal 51/60rpm 3.31/4.19mph

1) 0.25mi - 3:00(11:52/mi) 127/145bpm [1506b/mi] 21cal 5.06/5.59mph
2) 0.05mi - 1:00(21:32/mi) 143/147bpm [3080b/mi] 8cal 2.78/6.59mph
3) 0.27mi - 3:00(11:01/mi) 135/146bpm [1487b/mi] 25cal 5.45/5.8mph
4) 0.06mi - 1:00(16:49/mi) 132/143bpm [2220b/mi] 6cal 3.57/6.05mph
5) 0.27mi - 3:00(11:01/mi) 139/153bpm [1532b/mi] 24cal 5.44/5.97mph
6) 0.06mi - 1:00(17:47/mi) 146/153bpm [2596b/mi] 8cal 3.37/5.68mph
7) 0.27mi - 3:00(10:57/mi) 146/160bpm [1599b/mi] 25cal 5.48/5.97mph
8) 0.05mi - 1:00(18:26/mi) 148/156bpm [2729b/mi] 8cal 3.25/5.61mph
9) 0.27mi - 3:00(11:19/mi) 147/162bpm [1663b/mi] 25cal 5.3/5.89mph
10) 0.05mi - 1:00(19:00/mi) 158/163bpm [3003b/mi] 9cal 3.16/5.28mph
11) 0.29mi - 3:00(10:29/mi) 157/167bpm [1646b/mi] 28cal 5.72/6.18mph
12) 0.06mi - 1:00(16:44/mi) 156/165bpm [2611b/mi] 9cal 3.58/5.63mph
13) 0.27mi - 3:00(11:05/mi) 156/163bpm [1728b/mi] 27cal 5.42/5.76mph
14) 0.06mi - 1:00(15:40/mi) 157/164bpm [2459b/mi] 9cal 3.83/5.26mph
15) 0.28mi - 3:00(10:47/mi) 156/164bpm [1682b/mi] 25cal 5.57/6.72mph
16) 0.05mi - 1:00(18:54/mi) 152/162bpm [2872b/mi] 7cal 3.18/5.34mph
17) 0.27mi - 3:00(10:55/mi) 148/160bpm [1617b/mi] 23cal 5.49/5.63mph
18) 0.06mi - 1:00(16:08/mi) 154/163bpm [2484b/mi] 7cal 3.72/5.34mph
19) 0.28mi - 3:00(10:52/mi) 150/165bpm [1629b/mi] 25cal 5.53/5.78mph
20) 0.06mi - 1:00(16:29/mi) 153/164bpm [2521b/mi] 8cal 3.64/5.61mph
21) 0.27mi - 3:00(11:04/mi) 144/156bpm [1594b/mi] 22cal 5.42/5.76mph
22) 0.06mi - 1:00(16:12/mi) 151/162bpm [2447b/mi] 7cal 3.7/5.32mph
23) 0.28mi - 3:00(10:46/mi) 149/161bpm [1604b/mi] 24cal 5.57/5.87mph
24) 0.05mi - 1:00(18:16/mi) 154/162bpm [2812b/mi] 8cal 3.29/5.66mph
25) 0.28mi - 3:00(10:35/mi) 156/165bpm [1652b/mi] 27cal 5.67/6.16mph
26) 0.06mi - 1:00(16:03/mi) 157/164bpm [2519b/mi] 8cal 3.74/5.95mph
27) 0.26mi - 3:00(11:22/mi) 155/166bpm [1761b/mi] 25cal 5.28/6.01mph
28) 0.06mi - 1:00(17:43/mi) 156/168bpm [2765b/mi] 8cal 3.38/5.05mph
29) 0.27mi - 3:00(11:07/mi) 149/163bpm [1658b/mi] 24cal 5.39/6.03mph
30) 0.06mi - 1:00(15:59/mi) 150/157bpm [2397b/mi] 7cal 3.76/5.11mph
31) 0.28mi - 3:00(10:44/mi) 150/162bpm [1611b/mi] 24cal 5.59/6.1mph
32) 0.06mi - 1:00(17:13/mi) 157/166bpm [2702b/mi] 8cal 3.49/5.68mph
33) 0.28mi - 3:00(10:37/mi) 150/158bpm [1592b/mi] 23cal 5.65/6.12mph
34) 0.05mi - 1:00(20:05/mi) 155/163bpm [3112b/mi] 7cal 2.99/6.12mph
35) 0.28mi - 3:00(10:49/mi) 150/162bpm [1623b/mi] 23cal 5.55/5.72mph
36) 0.06mi - 1:00(15:43/mi) 167/173bpm [2625b/mi] 9cal 3.82/5.78mph
37) 0.28mi - 3:00(10:44/mi) 158/166bpm [1697b/mi] 26cal 5.59/6.45mph
38) 0.06mi - 1:00(18:03/mi) 159/163bpm [2870b/mi] 9cal 3.32/5.49mph
39) 0.27mi - 3:00(11:16/mi) 152/163bpm [1712b/mi] 21cal 5.33/5.7mph
40) 0.06mi - 1:00(18:03/mi) 164/171bpm [2962b/mi] 9cal 3.32/5.11mph
41) 0.27mi - 3:00(10:58/mi) 147/157bpm [1613b/mi] 21cal 5.47/5.87mph
42) 0.06mi - 1:00(16:22/mi) 144/152bpm [2357b/mi] 5cal 3.67/5.26mph
43) 0.27mi - 3:00(11:06/mi) 150/161bpm [1666b/mi] 22cal 5.4/5.87mph
44) 0.06mi - 38(10:33/mi) 161/163bpm [1698b/mi] 6cal 5.69/5.82mph

1) 0.32mi - 5:52(18:12/mi) 88/105bpm [1602b/mi] 27cal 56/61rpm 3.3/3.99mph

1) 0.62mi - 12:06(19:27/mi) 97/105bpm [1887b/mi] 53cal 54/58rpm 3.08/3.53mph
2) 0.62mi - 12:30(20:06/mi) 101/129bpm [2031b/mi] 50cal 21/63rpm 2.98/3.51mph
3) 0.35mi - 6:23(18:19/mi) 97/110bpm [1777b/mi] 19cal 52/59rpm 3.27/3.63mph

1) 0.62mi - 6:35(10:36/mi) 141/165bpm [1495b/mi] 57cal 5.66/6.35mph
2) 0.62mi - 6:01(9:42/mi) 173/179bpm [1677b/mi] 60cal 6.19/7.1mph
3) 0.62mi - 6:09(9:54/mi) 178/183bpm [1762b/mi] 65cal 6.06/7.18mph
4) 0.62mi - 5:59(9:37/mi) 179/183bpm [1722b/mi] 65cal 6.24/6.8mph
5) 0.62mi - 6:07(9:50/mi) 180/187bpm [1770b/mi] 66cal 6.1/6.74mph
6) 0.11mi - 54(8:31/mi) 181/185bpm [1541b/mi] 9cal 7.05/7.18mph

1) 0.31mi - 10:40(34:14/mi) 83/100bpm [2842b/mi] 33cal 29/64rpm 1.75/4.7mph

1) 2.98mi - 18:17(6:08/mi) 108/132bpm [662b/mi] 77cal 9.78/14.73mph

Weights session - Strength phase (except for DLs) session 9, wk beg 21st Oct

Dead lift
This week:
Warm up - 1 x 10 @ 39Kg
4 sets x 12 @ 41Kg no tightness this week, concentrated on L shoulder taking its share of the weight, head/lower back position (bending over propoerly), hinge, fully standing up.

Pretty straight forward, think I'll move straight on to heavier weight/lower reps.

Chest press
This week: 3 sets x 7 @ 21Kg
Good. Last few reps of final set were still pretty hard.
Keep at 7

Pull over with glute bridge
This week: 4 sets x 8 @18Kg
Good. Stick at 6 - finding hold the db over my face pretty scary

db row
This week: 4 sets x 7 @16Kg L arm felt good
Keep at 7 for another week.

Split squat
This week: 4 sets x 10 @16Kg ES
Less effort than last week for sets 3 and 4. Held db in cradle of thumb and 1st finger and grip towards me, think that was better.
Keep at 10 for one last week.

1) 0.44mi - 8:12(18:52/mi) 93/104bpm [1754b/mi] 38cal 39/59rpm 3.18/10.75mph

Sprints at bootcamp

1) 0.31mi - 4:15(13:45/mi) 124/144bpm [1705b/mi] 22cal 4.36/23.86mph

1) 0.37mi - 4:07(10:59/mi) 141/154bpm [1550b/mi] 35cal 5.46/5.93mph

There and back

) 0.32mi - 6:33(20:25/mi) 94/112bpm [1919b/mi] 32cal 50/64rpm 2.94/3.63mph

There and back

1) 0.62mi - 12:29(20:03/mi) 89/109bpm [1784b/mi] 50cal 52/65rpm 2.99/4.86mph
2) 0.08mi - 1:38(21:09/mi) 83/90bpm [1755b/mi] 6cal 50/56rpm 2.84/3.01mph

Really enjoyed that

1) 0.35mi - 4:00(11:28/mi) 132/145bpm [1513b/mi] 29cal 5.23/5.74mph
2) 0.06mi - 1:00(16:54/mi) 131/144bpm [2215b/mi] 6cal 3.55/5.36mph
3) 0.35mi - 4:00(11:21/mi) 140/152bpm [1588b/mi] 33cal 5.29/5.72mph
4) 0.06mi - 1:00(17:28/mi) 136/144bpm [2375b/mi] 6cal 3.44/5.11mph
5) 0.37mi - 4:00(10:51/mi) 141/152bpm [1531b/mi] 33cal 5.53/6.01mph
6) 0.06mi - 1:00(17:05/mi) 142/150bpm [2426b/mi] 7cal 3.51/5.49mph
7) 0.36mi - 4:00(11:00/mi) 144/154bpm [1583b/mi] 32cal 5.46/5.97mph
8) 0.06mi - 1:00(17:42/mi) 145/155bpm [2565b/mi] 7cal 3.39/4.95mph
9) 0.38mi - 4:00(10:39/mi) 151/161bpm [1607b/mi] 35cal 5.64/6.24mph
10) 0.06mi - 1:00(16:45/mi) 150/160bpm [2514b/mi] 7cal 3.58/5.89mph
11) 0.36mi - 4:00(11:15/mi) 152/162bpm [1710b/mi] 34cal 5.33/6.35mph
12) 0.06mi - 1:00(16:52/mi) 156/162bpm [2632b/mi] 9cal 3.56/5.43mph
13) 0.39mi - 4:00(10:09/mi) 153/164bpm [1552b/mi] 35cal 5.91/6.49mph
14) 0.05mi - 1:00(18:26/mi) 153/164bpm [2821b/mi] 8cal 3.25/5.97mph
15) 0.37mi - 4:00(10:41/mi) 154/165bpm [1645b/mi] 34cal 5.62/6.39mph
16) 0.05mi - 1:00(18:34/mi) 159/165bpm [2953b/mi] 9cal 3.23/5.68mph
17) 0.38mi - 4:00(10:32/mi) 156/168bpm [1644b/mi] 34cal 5.69/7.16mph
18) 0.06mi - 1:00(16:23/mi) 160/169bpm [2622b/mi] 9cal 3.66/5.47mph
19) 0.37mi - 3:55(10:33/mi) 157/168bpm [1657b/mi] 34cal 5.68/5.68mph

1) 0.33mi - 6:18(19:13/mi) 87/92bpm [1673b/mi] 29cal 58/61rpm 3.12/3.99mph

1) 0.62mi - 10:39(17:07/mi) 93/114bpm [1592b/mi] 49cal 57/58rpm 3.51/3.7mph
2) 0.62mi - 11:48(18:59/mi) 95/102bpm [1804b/mi] 53cal 48/58rpm 3.16/3.72mph
3) 0.35mi - 6:09(17:20/mi) 98/105bpm [1699b/mi] 32cal 55/60rpm 3.46/3.86mph

1) 0.62mi - 7:07(11:28/mi) 141/152bpm [1616b/mi] 61cal 5.23/5.7mph
2) 0.62mi - 6:42(10:47/mi) 156/160bpm [1683b/mi] 63cal 5.56/6.12mph
3) 0.62mi - 6:44(10:51/mi) 159/164bpm [1725b/mi] 64cal 5.53/6.14mph
4) 0.62mi - 6:46(10:53/mi) 162/167bpm [1764b/mi] 63cal 5.51/6.22mph
5) 0.62mi - 6:35(10:35/mi) 158/164bpm [1672b/mi] 61cal 5.67/5.97mph
6) 0.4mi - 4:06(10:12/mi) 157/160bpm [1602b/mi] 37cal 5.88/6.18mph

1) 0.32mi - 6:18(19:54/mi) 87/95bpm [1732b/mi] 28cal 52/61rpm 3.01/4.13mph

1) 1.74mi - 12:13(7:00/mi) 111/130bpm [777b/mi] 58cal 8.57/13.52mph

1) 1.78mi - 11:28(6:27/mi) 110/128bpm [710b/mi] 55cal 9.3/14.05mph

Run heavy bootcamp

1) 0.62mi - 6:47(10:55/mi) 130/160bpm [1419b/mi] 48cal 5.5/6.82mph
2) 0.4mi - 3:59(10:00/mi) 143/157bpm [1430b/mi] 32cal 6/6.95mph

There and back

1) 0.31mi - 8:10(25:56/mi) 88/106bpm [2282b/mi] 34cal 37/61rpm 2.31/3.61mph

Weights session - Strength phase (except for DLs) session 10, wk beg 28th Oct

Dead lift
This week:
Warm up - 1 x 10 @ 39Kg
4 sets x 6 @ 43Kg Went better than I thought it would (practiced technique with movement from the hips before I started
Can try 7 reps next week

Chest press
This week: 3 sets x 7 @ 21Kg
Better.

Keep at 7 for one last week

Pull over with glute bridge
This week: 4 sets x 6 @18Kg
Stick at 6 - finding hold the db over my face pretty scary

db row
This week: 4 sets x 7 @16Kg L arm felt good
Keep at 7 for another week.

Split squat
This week: 4 sets x 10 @16Kg ES
Better than last week

Move up to 4 sets x 6 @ 18Kg ES

1) 0.62mi - 12:09(19:32/mi) 86/103bpm [1680b/mi] 53cal 55/60rpm 3.07/3.3mph
2) 0.62mi - 15:13(24:29/mi) 85/100bpm [2081b/mi] 47cal 28/57rpm 2.45/3.65mph
3) 0.49mi - 11:39(23:34/mi) 88/121bpm [2074b/mi] 30cal 10/70rpm 2.55/3.51mph

1) 0.24mi - 3:00(12:15/mi) 157/168bpm [1924b/mi] 25cal 4.89/5.68mph
2) 0.06mi - 1:00(17:05/mi) 164/169bpm [2801b/mi] 10cal 3.51/5.03mph
3) 0.27mi - 3:00(11:06/mi) 163/169bpm [1810b/mi] 29cal 5.4/6.1mph
4) 0.06mi - 1:00(18:02/mi) 164/168bpm [2957b/mi] 10cal 3.33/5.91mph
5) 0.26mi - 3:00(11:22/mi) 162/168bpm [1842b/mi] 27cal 5.28/6.14mph
6) 0.05mi - 1:00(18:25/mi) 162/168bpm [2983b/mi] 9cal 3.26/5.01mph
7) 0.26mi - 3:00(11:22/mi) 161/168bpm [1829b/mi] 26cal 5.28/5.59mph
8) 0.05mi - 1:00(19:45/mi) 161/166bpm [3180b/mi] 9cal 3.04/5.59mph
9) 0.26mi - 3:00(11:33/mi) 160/166bpm [1848b/mi] 28cal 5.19/5.97mph
10) 0.05mi - 1:00(18:58/mi) 158/167bpm [2996b/mi] 9cal 3.17/5.18mph
11) 0.08mi - 59(11:34/mi) 148/157bpm [1713b/mi] 8cal 5.19/5.3mph

Crane
Pacing 31 mins. Felt much harder than it should have (active/stressful week, probably)

1) 0.62mi - 6:10(9:56/mi) 161/176bpm [1599b/mi] 60cal 6.04/6.93mph
2) 0.62mi - 5:56(9:32/mi) 176/179bpm [1679b/mi] 63cal 6.29/6.57mph
3) 0.62mi - 6:03(9:44/mi) 179/181bpm [1742b/mi] 65cal 6.17/6.49mph
4) 0.62mi - 6:00(9:39/mi) 182/185bpm [1757b/mi] 66cal 6.22/6.72mph
5) 0.62mi - 6:21(10:12/mi) 183/185bpm [1868b/mi] 70cal 5.88/6.39mph
6) 0.07mi - 34(8:15/mi) 184/186bpm [1519b/mi] 6cal 7.27/7.51mph

1) 0.27mi - 3:00(11:10/mi) 135/148bpm [1506b/mi] 24cal 5.38/6.1mph
2) 0.06mi - 1:00(16:08/mi) 136/149bpm [2193b/mi] 6cal 3.72/5.22mph
3) 0.29mi - 3:00(10:14/mi) 145/160bpm [1485b/mi] 26cal 5.86/6.22mph
4) 0.05mi - 1:00(20:14/mi) 146/160bpm [2954b/mi] 8cal 2.97/6.24mph
5) 0.3mi - 3:00(9:55/mi) 155/169bpm [1537b/mi] 27cal 6.05/6.49mph
6) 0.07mi - 1:00(14:44/mi) 157/167bpm [2312b/mi] 8cal 4.07/5.93mph
7) 0.31mi - 3:00(9:41/mi) 158/169bpm [1530b/mi] 28cal 6.19/6.59mph
8) 0.06mi - 1:00(16:31/mi) 155/168bpm [2559b/mi] 8cal 3.63/6.14mph
9) 0.3mi - 3:00(9:57/mi) 160/172bpm [1592b/mi] 28cal 6.03/6.7mph
10) 0.06mi - 1:00(16:09/mi) 155/169bpm [2502b/mi] 8cal 3.72/6.2mph
11) 0.1mi - 58(9:56/mi) 143/156bpm [1421b/mi] 7cal 6.04/6.35mph

1) 0.32mi - 5:13(16:26/mi) 99/106bpm [1627b/mi] 27cal 62/65rpm 3.65/4.49mph

1) 2.24mi - 14:12(6:20/mi) 119/153bpm [753b/mi] 78cal 9.48/16.84mph

1) 0.32mi - 10:47(34:10/mi) 106/123bpm [3621b/mi] 49cal 27/66rpm 1.76/3.59mph

Run heavy bootcamp

1) 0.43mi - 6:18(14:31/mi) 122/153bpm [1772b/mi] 40cal 4.13/7.43mph

1) 0.36mi - 13:10(36:56/mi) 82/96bpm [3029b/mi] 40cal 21/79rpm 1.62/4.09mph

1) 0.62mi - 12:14(19:40/mi) 114/134bpm [2242b/mi] 55cal 51/58rpm 3.05/3.63mph
2) 0.42mi - 7:46(18:42/mi) 109/117bpm [2039b/mi] 36cal 53/58rpm 3.21/4.28mph

An "all out from the start" session.

4 sprints (2x 100; 2x 200) all at maximum effort.

Best focus cues: arms for explosive start, bottom lip to relax, hard with knees to finish (ensuring upright stance)

1) 0.62mi - 14:03(22:36/mi) 110/152bpm [2487b/mi] 72cal 2.65/5.59mph
2) 0.62mi - 14:06(22:41/mi) 128/174bpm [2903b/mi] 83cal 2.65/13.32mph
3) 0.62mi - 14:08(22:44/mi) 129/177bpm [2933b/mi] 74cal 2.64/22.81mph
4) 0.62mi - 14:32(23:23/mi) 129/171bpm [3017b/mi] 68cal 2.57/12.56mph
5) 0.25mi - 3:32(14:02/mi) 153/176bpm [2146b/mi] 28cal 4.28/12.11mph

1) 0.62mi - 10:50(17:26/mi) 92/101bpm [1605b/mi] 54cal 57/64rpm 3.44/5.11mph
2) 0.3mi - 5:37(18:37/mi) 92/110bpm [1712b/mi] 26cal 56/70rpm 3.22/4.07mph

1) 0.34mi - 7:10(21:14/mi) 82/96bpm [1741b/mi] 29cal 49/56rpm 2.83/3.21mph

Station to office

1) 0.62mi - 11:35(18:38/mi) 102/120bpm [1901b/mi] 56cal 56/63rpm 3.22/3.53mph
2) 0.18mi - 3:19(18:05/mi) 102/112bpm [1844b/mi] 16cal 58/60rpm 3.32/3.51mph

Run heavy bootcamp

1) 0.62mi - 7:15(11:40/mi) 131/154bpm [1529b/mi] 54cal 5.14/9.81mph
2) 0.39mi - 4:02(10:27/mi) 146/167bpm [1526b/mi] 34cal 5.74/8.1mph

There and back

1) 0.32mi - 9:09(28:57/mi) 85/99bpm [2461b/mi] 34cal 36/64rpm 2.07/3.44mph

Weights session - Strength phase (except for DLs) session 11, wk beg 4th Nov

Dead lift
This week:
Warm up - 1 x 10 @ 39Kg
4 sets x 7 @ 43Kg Pretty good, especially when focused on glutes
Can try 8 reps next week

Chest press
This week: 3 sets x 7 @ 21Kg
Better.

Keep at 7

Pull over with glute bridge
This week: 4 sets x 6 @18Kg
Can go up to 7

db row
This week: 4 sets x 7 @16Kg L arm felt good
Go up to 8 for L and keep 7 R

Split squat
This week: 4 sets x 6 @18Kg ES
Move up to 4 sets x 7 @ 18Kg ES

1) 0.62mi - 11:13(18:03/mi) 101/111bpm [1822b/mi] 53cal 57/63rpm 3.33/4.76mph
2) 0.62mi - 13:40(22:01/mi) 96/110bpm [2113b/mi] 42cal 18/79rpm 2.73/3.65mph
3) 0.03mi - 40(20:04/mi) 97/104bpm [1947b/mi] 1cal 2.99/2.88mph

Homewood

1) 0.62mi - 6:58(11:13/mi) 153/174bpm [1716b/mi] 63cal 5.35/6.62mph
2) 0.62mi - 6:57(11:12/mi) 162/173bpm [1813b/mi] 65cal 5.36/6.35mph
3) 0.62mi - 6:54(11:06/mi) 166/182bpm [1844b/mi] 66cal 5.4/6.22mph
4) 0.62mi - 6:17(10:06/mi) 181/187bpm [1828b/mi] 68cal 5.94/6.8mph
5) 0.52mi - 4:54(9:30/mi) 183/187bpm [1737b/mi] 53cal 6.32/8.56mph

1) 0.48mi - 13:22(27:49/mi) 84/105bpm [2336b/mi] 47cal 40/62rpm 2.16/3.11mph

Lovely run with A. Good for the soul.

1) 0.24mi - 3:00(12:22/mi) 131/145bpm [1619b/mi] 22cal 4.85/5.51mph
2) 0.06mi - 1:00(17:14/mi) 133/136bpm [2291b/mi] 6cal 3.48/4.84mph
3) 0.26mi - 3:00(11:43/mi) 134/155bpm [1569b/mi] 23cal 5.12/6.03mph
4) 0.06mi - 1:00(18:09/mi) 120/129bpm [2178b/mi] 5cal 3.31/5.57mph
5) 0.27mi - 3:00(11:16/mi) 139/158bpm [1565b/mi] 24cal 5.33/5.78mph
6) 0.06mi - 1:00(16:32/mi) 146/158bpm [2415b/mi] 7cal 3.63/5.76mph
7) 0.26mi - 3:00(11:24/mi) 144/159bpm [1642b/mi] 25cal 5.26/5.7mph
8) 0.09mi - 1:00(10:37/mi) 155/159bpm [1645b/mi] 8cal 5.65/6.2mph
9) 0.16mi - 3:00(18:46/mi) 131/155bpm [2458b/mi] 15cal 3.2/5.43mph
10) 0.08mi - 1:00(11:47/mi) 125/133bpm [1472b/mi] 6cal 5.1/5.32mph
11) 0.27mi - 3:00(11:00/mi) 145/158bpm [1595b/mi] 25cal 5.45/6.05mph
12) 0.05mi - 1:00(18:41/mi) 147/160bpm [2747b/mi] 7cal 3.21/5.47mph
13) 0.28mi - 3:00(10:54/mi) 145/159bpm [1580b/mi] 23cal 5.51/5.91mph
14) 0.05mi - 1:00(19:52/mi) 153/160bpm [3039b/mi] 8cal 3.02/5.38mph
15) 0.28mi - 3:00(10:35/mi) 150/160bpm [1587b/mi] 23cal 5.67/6.22mph
16) 0.05mi - 1:00(19:17/mi) 146/156bpm [2815b/mi] 6cal 3.11/5.91mph
17) 0.28mi - 3:00(10:51/mi) 147/158bpm [1594b/mi] 24cal 5.53/6.37mph
18) 0.06mi - 1:00(17:49/mi) 153/160bpm [2725b/mi] 8cal 3.37/5.47mph
19) 0.28mi - 3:00(10:40/mi) 148/159bpm [1579b/mi] 24cal 5.62/5.85mph
20) 0.06mi - 1:00(17:15/mi) 156/160bpm [2690b/mi] 9cal 3.48/5.82mph
21) 0.27mi - 3:00(11:14/mi) 147/158bpm [1651b/mi] 24cal 5.34/6.03mph
22) 0.06mi - 1:00(17:00/mi) 151/158bpm [2568b/mi] 7cal 3.53/5.28mph
23) 0.28mi - 3:00(10:49/mi) 153/160bpm [1654b/mi] 25cal 5.55/5.68mph
24) 0.06mi - 1:00(16:58/mi) 151/163bpm [2561b/mi] 7cal 3.54/5.8mph
25) 0.26mi - 3:00(11:25/mi) 152/172bpm [1735b/mi] 25cal 5.25/5.55mph
26) 0.05mi - 1:00(18:24/mi) 156/171bpm [2871b/mi] 7cal 3.26/5.47mph
27) 0.26mi - 3:00(11:21/mi) 149/158bpm [1692b/mi] 23cal 5.28/5.53mph
28) 0.06mi - 1:00(17:01/mi) 147/158bpm [2502b/mi] 6cal 3.53/5.51mph
29) 0.27mi - 3:00(11:03/mi) 153/161bpm [1691b/mi] 25cal 5.43/6.03mph
30) 0.05mi - 1:00(18:14/mi) 153/161bpm [2790b/mi] 7cal 3.29/5.45mph
31) 0.23mi - 3:00(13:11/mi) 148/158bpm [1952b/mi] 22cal 4.55/5.68mph
32) 0.06mi - 1:00(18:01/mi) 147/149bpm [2649b/mi] 5cal 3.33/4.76mph
33) 0.26mi - 3:00(11:24/mi) 147/158bpm [1675b/mi] 23cal 5.27/5.26mph
34) 0.06mi - 1:00(16:23/mi) 149/158bpm [2442b/mi] 6cal 3.66/5.18mph
35) 0.26mi - 3:00(11:32/mi) 150/159bpm [1729b/mi] 23cal 5.21/5.45mph
36) 0.05mi - 1:00(18:14/mi) 154/158bpm [2807b/mi] 7cal 3.29/5.11mph
37) 0.26mi - 3:00(11:20/mi) 149/158bpm [1688b/mi] 22cal 5.3/5.63mph
38) 0.05mi - 1:00(18:13/mi) 151/158bpm [2750b/mi] 6cal 3.3/5.38mph
39) 0.26mi - 3:00(11:30/mi) 149/161bpm [1713b/mi] 22cal 5.22/6.07mph
40) 0.09mi - 1:00(11:20/mi) 154/161bpm [1744b/mi] 8cal 5.3/5.34mph
41) 0.08mi - 55(11:57/mi) 159/162bpm [1900b/mi] 7cal 5.02/5.55mph

1) 0.27mi - 5:36(21:09/mi) 88/100bpm [1862b/mi] 26cal 47/61rpm 2.84/3.7mph

1) 0.62mi - 11:28(18:23/mi) 111/122bpm [2041b/mi] 52cal 55/60rpm 3.26/3.61mph
2) 0.36mi - 7:27(20:50/mi) 94/104bpm [1959b/mi] 31cal 45/71rpm 2.88/4.97mph

1) 0.03mi - 3:03(1:46:01/mi) 95/111bpm [10072b/mi] 10cal 2/62rpm 0.57/1.79mph

1) 0.36mi - 4:08(11:26/mi) 137/153bpm [1566b/mi] 33cal 5.25/5.95mph

1) 3.11mi - 15:59(5:09/mi) 121/145bpm [622b/mi] 93cal 11.67/19.18mph
2) 0.32mi - 2:11(6:52/mi) 113/117bpm [775b/mi] 8cal 8.75/10.92mph

1) 3.11mi - 16:44(5:23/mi) 122/154bpm [657b/mi] 102cal 11.14/18.41mph
2) 0.06mi - 36(10:17/mi) 135/140bpm [1387b/mi] 4cal 5.84/9.48mph

1) 0.62mi - 10:30(16:53/mi) 124/165bpm [2094b/mi] 57cal 56/90rpm 3.55/7.43mph
2) 0.59mi - 12:19(20:55/mi) 112/124bpm [2342b/mi] 56cal 47/59rpm 2.87/3.7mph

Alternating Tempo (target - 5:30min/km or 8.52min/m) and Threshold (target - 5min/Km or 8.03min/m) at increasing distances

Warm up
1) 0.59mi - 11:20(19:15/mi) 117/156bpm [2252b/mi] 64cal 3.12/5.85mph

100m Tempo; 100m Threshold; 100m Tempo
2) 0.2mi - 1:41(8:29/mi) 146/170bpm [1238b/mi] 13cal 7.08/8.31mph

Rest
3) 0.18mi - 4:42(25:46/mi) 115/170bpm [2963b/mi] 21cal 2.33/7.47mph

200m Tempo; 200m Threshold; 200m Tempo
4) 0.37mi - 3:12(8:44/mi) 160/176bpm [1398b/mi] 28cal 6.87/7.41mph

Rest
5) 0.25mi - 6:09(24:43/mi) 116/174bpm [2866b/mi] 28cal 2.43/6.68mph

300m Tempo; 300m Threshold; 300m Tempo
6) 0.56mi - 4:57(8:54/mi) 166/178bpm [1477b/mi] 47cal 6.74/7.47mph

Rest
7) 0.19mi - 5:11(27:39/mi) 124/176bpm [3428b/mi] 23cal 2.17/3.61mph

400m Tempo; 400m Threshold; 400m Tempo
8) 0.62mi - 5:26(8:45/mi) 169/183bpm [1480b/mi] 53cal 6.85/7.39mph
9) 0.13mi - 1:09(9:02/mi) 182/183bpm [1643b/mi] 12cal 6.65/6.72mph

Rest
10) 0.19mi - 4:12(22:07/mi) 138/183bpm [3052b/mi] 23cal 2.71/6.7mph

500m Tempo; 500m Threshold; 500m Tempo
11) 0.62mi - 5:32(8:55/mi) 172/186bpm [1534b/mi] 55cal 6.73/7.45mph
12) 0.3mi - 2:43(9:00/mi) 185/186bpm [1665b/mi] 30cal 6.67/7.2mph

Rest
13) 0.03mi - 40(21:57/mi) 180/186bpm [3950b/mi] 7cal 2.73/6.8mph

1) 0.62mi - 11:02(17:46/mi) 93/102bpm [1652b/mi] 55cal 58/84rpm 3.38/4.28mph
2) 0.39mi - 6:56(17:35/mi) 94/107bpm [1653b/mi] 33cal 58/62rpm 3.41/4.03mph

1) 0.52mi - 8:51(17:01/mi) 95/106bpm [1616b/mi] 44cal 59/68rpm 3.53/4.24mph

1) 0.31mi - 4:00(13:06/mi) 122/132bpm [1598b/mi] 28cal 4.58/4.84mph
2) 0.06mi - 1:00(18:08/mi) 124/133bpm [2248b/mi] 5cal 3.31/4.51mph
3) 0.32mi - 4:00(12:38/mi) 130/143bpm [1643b/mi] 30cal 4.75/4.93mph
4) 0.06mi - 1:00(18:07/mi) 132/137bpm [2391b/mi] 6cal 3.31/4.95mph
5) 0.32mi - 4:00(12:34/mi) 130/143bpm [1633b/mi] 29cal 4.78/5.3mph
6) 0.05mi - 1:00(18:28/mi) 129/138bpm [2382b/mi] 5cal 3.25/4.82mph
7) 0.33mi - 4:00(12:05/mi) 132/144bpm [1595b/mi] 30cal 4.97/5.3mph
8) 0.05mi - 1:00(18:32/mi) 138/144bpm [2557b/mi] 6cal 3.24/4.95mph
9) 0.33mi - 4:00(12:02/mi) 138/146bpm [1661b/mi] 31cal 4.99/5.49mph
10) 0.06mi - 1:00(17:46/mi) 135/142bpm [2399b/mi] 5cal 3.38/5.13mph
11) 0.33mi - 4:00(11:59/mi) 137/146bpm [1642b/mi] 30cal 5.01/5.53mph
12) 0.06mi - 1:00(17:19/mi) 139/144bpm [2408b/mi] 6cal 3.46/4.97mph
13) 0.33mi - 4:00(12:14/mi) 137/146bpm [1676b/mi] 29cal 4.91/5.38mph
14) 0.05mi - 1:00(18:36/mi) 137/141bpm [2547b/mi] 5cal 3.23/4.82mph
15) 0.33mi - 4:00(12:08/mi) 142/150bpm [1723b/mi] 31cal 4.95/5.16mph
16) 0.06mi - 1:00(17:12/mi) 142/147bpm [2442b/mi] 5cal 3.49/4.99mph
17) 0.34mi - 4:00(11:47/mi) 141/151bpm [1661b/mi] 30cal 5.09/5.38mph
18) 0.05mi - 1:00(18:41/mi) 141/148bpm [2635b/mi] 5cal 3.21/5.16mph
19) 0.33mi - 4:00(12:02/mi) 142/150bpm [1708b/mi] 29cal 4.99/5.32mph
20) 0.06mi - 1:00(17:23/mi) 137/146bpm [2382b/mi] 4cal 3.45/4.36mph
21) 0.16mi - 2:07(13:03/mi) 137/146bpm [1788b/mi] 15cal 4.6/5.45mph

1) 0.32mi - 6:10(19:00/mi) 93/105bpm [1768b/mi] 29cal 56/60rpm 3.16/3.7mph

1) 0.27mi - 6:19(23:33/mi) 100/122bpm [2354b/mi] 28cal 46/58rpm 2.55/3.26mph

1) 0.48mi - 5:26(11:19/mi) 141/157bpm [1596b/mi] 45cal 5.3/6.24mph

1) 0.33mi - 9:05(27:33/mi) 92/111bpm [2534b/mi] 38cal 36/65rpm 2.18/9.48mph

Weights session - Strength phase (except for DLs) session 12, wk beg 11th Nov

Dead lift
This week:
Warm up - 1 x 10 @ 39Kg
4 sets x 8 @ 43Kg Pretty good, especially as had a tweaked back earlier in the week.
If all OK with back during the week, can try 9 reps next week

Chest press
This week: 3 sets x 7 @ 21Kg
Much harder work this week
Keep at 7

Pull over with glute bridge
This week: 4 sets x 7 @18Kg
Can go up to 8

db row
This week: 4 sets x 8 for L and 7 R @16Kg L arm felt ok, but reached it's maximum
Keep at 8 L and 7 R

Split squat
This week: 4 sets x 7 @18Kg ES
Move up to 4 sets x 8 @ 18Kg ES

1) 0.62mi - 11:09(17:55/mi) 97/106bpm [1738b/mi] 53cal 57/87rpm 3.35/4.32mph
2) 0.62mi - 10:41(17:12/mi) 100/110bpm [1719b/mi] 53cal 59/87rpm 3.49/3.97mph
3) 0.62mi - 11:01(17:45/mi) 101/118bpm [1792b/mi] 56cal 55/62rpm 3.38/4.51mph
4) 0.62mi - 10:51(17:26/mi) 99/110bpm [1726b/mi] 53cal 53/59rpm 3.44/4.44mph
5) 0.17mi - 3:30(20:36/mi) 102/108bpm [2100b/mi] 12cal 23/58rpm 2.91/3.32mph

1) 1.89mi - 13:41(7:14/mi) 115/141bpm [832b/mi] 73cal 8.3/11.88mph

Crane

Very happy with this, concentrated on 'float' cues and keeping breathing under control all the way round. Fastest course time/best age grade since May 2023.

1) 0.62mi - 5:50(9:22/mi) 154/171bpm [1444b/mi] 53cal 6.4/6.85mph
2) 0.62mi - 5:40(9:08/mi) 169/176bpm [1543b/mi] 58cal 6.57/6.91mph
3) 0.62mi - 5:43(9:13/mi) 181/183bpm [1667b/mi] 63cal 6.52/7.03mph
4) 0.62mi - 5:49(9:21/mi) 181/187bpm [1693b/mi] 63cal 6.41/7.01mph
5) 0.62mi - 5:38(9:03/mi) 181/190bpm [1639b/mi] 62cal 6.63/6.99mph
6) 0.08mi - 37(7:37/mi) 183/186bpm [1392b/mi] 7cal 7.89/7.43mph

1) 0.39mi - 4:00(10:19/mi) 147/160bpm [1516b/mi] 35cal 5.82/6.28mph
2) 0.06mi - 1:00(16:18/mi) 150/160bpm [2446b/mi] 8cal 3.68/6.28mph
3) 0.15mi - 1:27(9:36/mi) 142/156bpm [1364b/mi] 11cal 6.25/6.57mph

1) 1.69mi - 9:45(5:47/mi) 118/144bpm [681b/mi] 57cal 10.39/15.01mph

1) 0.51mi - 10:53(21:21/mi) 83/104bpm [1773b/mi] 41cal 29/83rpm 2.81/12.96mph

Another run with A

1) 0.25mi - 3:00(12:04/mi) 133/144bpm [1604b/mi] 23cal 4.97/6.05mph
2) 0.06mi - 1:00(17:21/mi) 128/142bpm [2221b/mi] 6cal 3.46/5.26mph
3) 0.26mi - 3:00(11:29/mi) 135/152bpm [1551b/mi] 24cal 5.22/5.8mph
4) 0.06mi - 1:00(16:18/mi) 140/150bpm [2281b/mi] 7cal 3.68/5.82mph
5) 0.28mi - 3:00(10:47/mi) 144/155bpm [1553b/mi] 25cal 5.57/5.95mph
6) 0.06mi - 1:00(17:14/mi) 141/149bpm [2431b/mi] 7cal 3.48/5.85mph
7) 0.27mi - 3:00(11:02/mi) 142/156bpm [1567b/mi] 24cal 5.44/5.82mph
8) 0.06mi - 1:00(17:43/mi) 146/152bpm [2586b/mi] 7cal 3.39/5.68mph
9) 0.27mi - 3:00(11:07/mi) 144/163bpm [1601b/mi] 24cal 5.4/5.8mph
10) 0.06mi - 1:00(16:40/mi) 143/153bpm [2382b/mi] 7cal 3.6/5.68mph
11) 0.28mi - 3:00(10:33/mi) 147/161bpm [1551b/mi] 25cal 5.68/6.24mph
12) 0.06mi - 1:00(17:21/mi) 156/162bpm [2706b/mi] 9cal 3.46/5.72mph
13) 0.29mi - 3:00(10:28/mi) 152/163bpm [1590b/mi] 26cal 5.74/6.22mph
14) 0.06mi - 1:00(16:17/mi) 150/163bpm [2442b/mi] 7cal 3.69/6.26mph
15) 0.28mi - 3:00(10:33/mi) 148/161bpm [1561b/mi] 25cal 5.69/5.91mph
16) 0.06mi - 1:00(16:16/mi) 157/162bpm [2555b/mi] 9cal 3.69/5.85mph
17) 0.29mi - 3:00(10:13/mi) 151/162bpm [1543b/mi] 25cal 5.87/6.16mph
18) 0.05mi - 1:00(19:00/mi) 157/165bpm [2982b/mi] 9cal 3.16/5.89mph
19) 0.29mi - 3:00(10:31/mi) 151/161bpm [1589b/mi] 25cal 5.7/6.14mph
20) 0.06mi - 1:00(16:23/mi) 149/154bpm [2440b/mi] 6cal 3.66/5.53mph
21) 0.28mi - 3:00(10:47/mi) 152/164bpm [1640b/mi] 25cal 5.56/6.18mph
22) 0.06mi - 1:00(15:30/mi) 153/165bpm [2372b/mi] 7cal 3.87/5.47mph
23) 0.27mi - 3:00(10:56/mi) 149/157bpm [1629b/mi] 24cal 5.49/5.76mph
24) 0.06mi - 1:00(16:49/mi) 148/154bpm [2490b/mi] 6cal 3.57/5.45mph
25) 0.28mi - 3:00(10:39/mi) 148/158bpm [1575b/mi] 23cal 5.64/5.8mph
26) 0.06mi - 1:00(16:36/mi) 140/157bpm [2323b/mi] 6cal 3.61/5.7mph
27) 0.28mi - 3:00(10:37/mi) 146/152bpm [1549b/mi] 22cal 5.65/6.16mph
28) 0.06mi - 1:00(17:12/mi) 145/151bpm [2493b/mi] 5cal 3.49/5.45mph
29) 0.27mi - 3:00(11:15/mi) 152/162bpm [1711b/mi] 24cal 5.33/6.43mph
30) 0.06mi - 1:00(17:29/mi) 151/157bpm [2639b/mi] 7cal 3.43/5.72mph
31) 0.28mi - 3:00(10:42/mi) 154/166bpm [1648b/mi] 25cal 5.61/5.89mph
32) 0.06mi - 1:00(17:24/mi) 156/163bpm [2713b/mi] 8cal 3.45/5.74mph
33) 0.28mi - 3:00(10:54/mi) 151/160bpm [1646b/mi] 23cal 5.5/6.28mph
34) 0.05mi - 1:00(18:51/mi) 149/155bpm [2810b/mi] 6cal 3.18/5.7mph
35) 0.28mi - 3:00(10:52/mi) 148/159bpm [1608b/mi] 20cal 5.52/6.53mph
36) 0.06mi - 1:00(17:34/mi) 148/159bpm [2599b/mi] 5cal 3.42/5.32mph
37) 0.24mi - 3:00(12:40/mi) 137/149bpm [1735b/mi] 17cal 4.74/5.97mph
38) 0.08mi - 1:00(11:46/mi) 154/157bpm [1812b/mi] 8cal 5.1/5.97mph
39) 0.01mi - 8(13:44/mi) 155/156bpm [2129b/mi] 1cal 4.37/4.84mph

1) 0.32mi - 5:55(18:22/mi) 87/100bpm [1599b/mi] 28cal 52/62rpm 3.27/4.32mph

1) 0.62mi - 11:27(18:25/mi) 88/106bpm [1621b/mi] 53cal 56/61rpm 3.26/3.7mph
2) 0.17mi - 3:22(19:23/mi) 87/94bpm [1686b/mi] 15cal 55/58rpm 3.1/3.4mph

1) 0mi - 0(12:38/mi) 75/75bpm [948b/mi] 4.75/0mph

There and back

1) 0.16mi - 3:24(21:50/mi) 84/90bpm [1834b/mi] 14cal 55/60rpm 2.75/2.98mph

1) 0.62mi - 11:12(18:01/mi) 100/107bpm [1801b/mi] 54cal 59/62rpm 3.33/4.53mph
2) 0.55mi - 10:19(18:42/mi) 97/105bpm [1814b/mi] 41cal 34/60rpm 3.21/3.88mph

Continuation of last week's session - Tempo/Threshold/Tempo at increasing distance.

600s;

800s;
not enough time to do 1000s, so did 400s - Tempo/Threshold/Tempo/Threshold

1) 0.55mi - 8:40(15:39/mi) 118/153bpm [1846b/mi] 52cal 3.84/6.1mph

600s
2) 0.62mi - 6:23(10:16/mi) 152/169bpm [1559b/mi] 59cal 5.85/6.66mph
3) 0.51mi - 5:06(10:00/mi) 168/173bpm [1680b/mi] 52cal 6/6.93mph

Rest
4) 0.41mi - 7:19(17:56/mi) 122/169bpm [2189b/mi] 40cal 3.34/6.03mph

800s
5) 0.62mi - 6:22(10:14/mi) 158/175bpm [1617b/mi] 59cal 5.86/6.24mph
6) 0.62mi - 5:54(9:30/mi) 176/181bpm [1672b/mi] 63cal 6.31/6.85mph
7) 0.34mi - 3:30(10:20/mi) 174/178bpm [1799b/mi] 36cal 5.8/6.12mph

Rest
8) 0.16mi - 3:00(18:22/mi) 147/178bpm [2699b/mi] 19cal 3.27/5.66mph

400s
9) 0.62mi - 6:05(9:48/mi) 171/180bpm [1675b/mi] 60cal 6.12/6.99mph
10) 0.42mi - 4:01(9:35/mi) 179/183bpm [1715b/mi] 42cal 6.26/7.16mph

Rest
11) 0.16mi - 3:03(19:04/mi) 154/183bpm [2937b/mi] 20cal 3.15/6.64mph

There and back

1) 0.34mi - 5:45(16:48/mi) 94/100bpm [1580b/mi] 31cal 59/64rpm 3.57/20.22mph