SailorSteve

1) 1mi - 9:01(9:01/mi) 137/151bpm [1235b/mi] 113cal 6.66/0mph
2) 1mi - 8:54(8:54/mi) 160/196bpm [1425b/mi] 133cal 6.74/0mph
3) 1mi - 8:29(8:29/mi) 146/151bpm [1239b/mi] 109cal 7.07/0mph
4) 1mi - 8:29(8:29/mi) 147/151bpm [1248b/mi] 107cal 7.07/0mph
5) 1mi - 8:34(8:34/mi) 151/156bpm [1293b/mi] 113cal 7.01/0mph
6) 1mi - 8:06(8:06/mi) 151/155bpm [1223b/mi] 107cal 7.41/0mph
7) 0.4mi - 3:16(8:13/mi) 151/153bpm [1242b/mi] 42cal 7.3/0mph

Foul weather. 25kn SSW

Seafronts headwinds

Bumps tough

1) 1mi - 9:36(9:36/mi) 132/140bpm [1267b/mi] 114cal 6.25/0mph
2) 1mi - 9:19(9:19/mi) 144/146bpm [1341b/mi] 123cal 6.44/0mph
3) 1mi - 9:05(9:05/mi) 147/150bpm [1336b/mi] 121cal 6.6/0mph
4) 1mi - 8:53(8:53/mi) 147/150bpm [1306b/mi] 116cal 6.75/0mph
5) 1mi - 8:52(8:52/mi) 147/149bpm [1303b/mi] 112cal 6.77/0mph
6) 1mi - 8:55(8:55/mi) 148/150bpm [1320b/mi] 111cal 6.73/0mph
7) 1mi - 8:46(8:46/mi) 147/151bpm [1288b/mi] 105cal 6.85/0mph
8) 1mi - 9:11(9:11/mi) 148/151bpm [1358b/mi] 108cal 6.54/0mph
9) 1mi - 10:45(10:45/mi) 147/151bpm [1581b/mi] 119cal 5.58/0mph
10) 1mi - 10:28(10:28/mi) 147/155bpm [1540b/mi] 106cal 5.73/0mph
11) 1mi - 9:46(9:46/mi) 147/155bpm [1435b/mi] 92cal 6.15/0mph
12) 1mi - 9:35(9:35/mi) 146/150bpm [1400b/mi] 83cal 6.26/0mph
13) 1mi - 8:45(8:45/mi) 147/150bpm [1287b/mi] 74cal 6.85/0mph
14) 0.39mi - 3:24(8:47/mi) 148/152bpm [1299b/mi] 31cal 6.84/0mph

1) 4.38mi - 24:37(5:37/mi) 69/69bpm [388b/mi] 52cal 10.67/0mph

1) 4.73mi - 27:09(5:45/mi) 69/69bpm [396b/mi] 60cal 10.44/0mph

Run Achilles painful

545 Park Tavern

545 commute to/from Park Tavern (skipping breaks)

Reversed route

Gentle progressive effort RF—>E—>CH

R achilles 2–>1 after 2M

0°C

1) 1mi - 9:38(9:38/mi) 129/147bpm [1242b/mi] 108cal 6.23/0mph
2) 1mi - 8:58(8:58/mi) 138/143bpm [1237b/mi] 109cal 6.69/0mph
3) 1mi - 8:46(8:46/mi) 140/143bpm [1228b/mi] 105cal 6.84/0mph
4) 1mi - 8:45(8:45/mi) 143/148bpm [1251b/mi] 108cal 6.86/0mph
5) 1mi - 8:35(8:35/mi) 144/149bpm [1237b/mi] 104cal 6.98/0mph
6) 1mi - 8:43(8:43/mi) 145/148bpm [1265b/mi] 104cal 6.88/0mph
7) 1mi - 8:35(8:35/mi) 145/148bpm [1244b/mi] 100cal 6.99/0mph
8) 1mi - 8:18(8:18/mi) 145/149bpm [1203b/mi] 92cal 7.23/0mph
9) 0.11mi - 53(8:23/mi) 149/151bpm [1250b/mi] 11cal 7.15/0mph

1) 1mi - 9:58(9:58/mi) 132/149bpm [1315b/mi] 117cal 6.02/0mph
2) 1mi - 9:25(9:25/mi) 141/146bpm [1328b/mi] 120cal 6.37/0mph
3) 1mi - 9:04(9:04/mi) 142/149bpm [1287b/mi] 112cal 6.62/0mph
4) 0.7mi - 6:02(8:39/mi) 145/149bpm [1255b/mi] 77cal 6.93/0mph

4 strides/breath

1) 1mi - 10:34(10:34/mi) 99/129bpm [1046b/mi] 66cal 5.68/0mph
2) 1mi - 9:07(9:07/mi) 88/88bpm [803b/mi] 38cal 6.58/0mph
3) 1mi - 8:49(8:49/mi) 88/88bpm [776b/mi] 36cal 6.8/0mph
4) 1mi - 8:51(8:51/mi) 88/88bpm [779b/mi] 35cal 6.78/0mph
5) 1mi - 8:44(8:44/mi) 88/88bpm [769b/mi] 35cal 6.87/0mph
6) 1mi - 8:31(8:31/mi) 88/88bpm [750b/mi] 33cal 7.04/0mph
7) 0.02mi - 13(8:45/mi) 88/88bpm [770b/mi] 6.86/0mph

Forced detour to planned route: #1 Tunnels under Bisham bypass flooded+frozen(dangerous) = climbed shattered tree to exit closed field (less dangerous); Thames path flooded beyond Redgrave; 🚂crossing frozen flood, cracking ice but dry feet😎

Spikes. Icy, frosty, snow patches, frozen, rutted mud.

ran/walked last mile/Lyn’s Hill; partly to avoid further damage to grumbly bits, partly knackered

1) 1mi - 11:18(11:18/mi) 128/140bpm [1447b/mi] 126cal 5.31/0mph
2) 1mi - 10:35(10:35/mi) 125/142bpm [1323b/mi] 105cal 5.67/0mph
3) 1mi - 10:49(10:49/mi) 136/142bpm [1471b/mi] 121cal 5.55/0mph
4) 1mi - 11:14(11:14/mi) 142/150bpm [1594b/mi] 135cal 5.34/0mph
5) 1mi - 10:13(10:13/mi) 137/146bpm [1401b/mi] 104cal 5.87/0mph
6) 1mi - 12:48(12:48/mi) 131/142bpm [1676b/mi] 107cal 4.69/0mph
7) 1mi - 10:01(10:01/mi) 138/143bpm [1382b/mi] 99cal 5.99/0mph
8) 1mi - 9:50(9:50/mi) 142/147bpm [1395b/mi] 104cal 6.11/0mph
9) 1mi - 9:51(9:51/mi) 143/150bpm [1409b/mi] 107cal 6.09/0mph
10) 1mi - 9:22(9:22/mi) 147/155bpm [1378b/mi] 108cal 6.4/0mph
11) 1mi - 9:37(9:37/mi) 146/151bpm [1403b/mi] 106cal 6.24/0mph
12) 1mi - 9:53(9:53/mi) 147/156bpm [1454b/mi] 106cal 6.07/0mph
13) 1mi - 10:52(10:52/mi) 144/157bpm [1565b/mi] 95cal 5.52/0mph
14) 1mi - 10:16(10:16/mi) 148/153bpm [1520b/mi] 106cal 5.84/0mph
15) 1mi - 13:31(13:31/mi) 139/149bpm [1880b/mi] 90cal 4.44/0mph
16) 0.02mi - 12(10:01/mi) 143/145bpm [1432b/mi] 1cal 5.99/0mph

1) 1mi - 9:23(9:23/mi) 130/145bpm [1221b/mi] 106cal 6.39/0mph
2) 1mi - 8:13(8:13/mi) 146/152bpm [1200b/mi] 107cal 7.3/0mph
3) 1mi - 7:57(7:57/mi) 152/156bpm [1208b/mi] 109cal 7.55/0mph
4) 0.73mi - 5:27(7:32/mi) 157/160bpm [1182b/mi] 77cal 7.97/0mph

2-3RF —> Tempo

Bit of RA burn

1) 1mi - 9:33(9:33/mi) 130/142bpm [1241b/mi] 111cal 6.29/0mph
2) 1mi - 8:43(8:43/mi) 141/145bpm [1228b/mi] 111cal 6.89/0mph
3) 1mi - 8:30(8:30/mi) 144/148bpm [1225b/mi] 109cal 7.06/0mph
4) 1mi - 8:16(8:16/mi) 146/149bpm [1207b/mi] 106cal 7.26/0mph
5) 1mi - 8:06(8:06/mi) 149/157bpm [1206b/mi] 106cal 7.42/0mph
6) 1mi - 8:14(8:14/mi) 148/152bpm [1218b/mi] 103cal 7.29/0mph
7) 1mi - 8:04(8:04/mi) 149/155bpm [1202b/mi] 101cal 7.44/0mph
8) 1mi - 8:05(8:05/mi) 150/156bpm [1213b/mi] 102cal 7.42/0mph
9) 0.11mi - 54(8:22/mi) 151/153bpm [1264b/mi] 11cal 7.17/0mph

RA2

1) 1mi - 9:13(9:13/mi) 132/144bpm [1217b/mi] 112cal 6.51/0mph
2) 1mi - 8:42(8:42/mi) 142/147bpm [1234b/mi] 114cal 6.9/0mph
3) 1mi - 8:34(8:34/mi) 143/146bpm [1225b/mi] 111cal 7/0mph
4) 1mi - 8:35(8:35/mi) 145/149bpm [1244b/mi] 111cal 6.99/0mph
5) 0.59mi - 4:54(8:21/mi) 145/149bpm [1210b/mi] 62cal 7.19/0mph

RA2

1) 1mi - 9:24(9:24/mi) 160/188bpm [1503b/mi] 144cal 6.39/0mph
2) 1mi - 8:58(8:58/mi) 182/201bpm [1632b/mi] 160cal 6.69/0mph
3) 1mi - 8:35(8:35/mi) 155/187bpm [1331b/mi] 111cal 6.99/0mph
4) 1mi - 8:26(8:26/mi) 144/152bpm [1216b/mi] 91cal 7.11/0mph
5) 1mi - 8:49(8:49/mi) 146/158bpm [1288b/mi] 100cal 6.8/0mph
6) 1mi - 8:36(8:36/mi) 148/154bpm [1273b/mi] 100cal 6.98/0mph
7) 1mi - 8:20(8:20/mi) 147/152bpm [1226b/mi] 92cal 7.2/0mph
8) 0.29mi - 2:29(8:24/mi) 151/159bpm [1269b/mi] 30cal 7.14/0mph

5M commute to TBC

Fartlek Power Stone o/b

Jarrett/Dr Em/Tony

1) 1mi - 10:16(10:16/mi) 129/145bpm [1324b/mi] 115cal 5.85/0mph
2) 1mi - 9:46(9:46/mi) 133/138bpm [1299b/mi] 110cal 6.14/0mph
3) 1mi - 9:21(9:21/mi) 135/141bpm [1262b/mi] 104cal 6.42/0mph
4) 1mi - 9:11(9:11/mi) 138/141bpm [1266b/mi] 102cal 6.54/0mph
5) 1mi - 9:16(9:16/mi) 138/145bpm [1279b/mi] 99cal 6.47/0mph
6) 1mi - 9:30(9:30/mi) 136/146bpm [1291b/mi] 91cal 6.32/0mph
7) 1mi - 9:23(9:23/mi) 137/147bpm [1285b/mi] 85cal 6.4/0mph
8) 1mi - 9:17(9:17/mi) 136/147bpm [1262b/mi] 79cal 6.46/0mph
9) 1mi - 9:20(9:20/mi) 136/149bpm [1269b/mi] 76cal 6.43/0mph
10) 1mi - 8:47(8:47/mi) 140/152bpm [1230b/mi] 83cal 6.83/0mph
11) 1mi - 9:03(9:03/mi) 139/148bpm [1258b/mi] 81cal 6.63/0mph
12) 1mi - 8:42(8:42/mi) 141/148bpm [1227b/mi] 83cal 6.9/0mph
13) 0.06mi - 32(9:02/mi) 144/145bpm [1300b/mi] 5cal 6.65/0mph

RA2 —> normal creaky levels

RF turned into P

1) 1mi - 9:33(9:33/mi) 135/152bpm [1289b/mi] 116cal 6.29/0mph
2) 1mi - 8:37(8:37/mi) 143/148bpm [1233b/mi] 112cal 6.96/0mph
3) 1mi - 8:21(8:21/mi) 144/148bpm [1203b/mi] 107cal 7.18/0mph
4) 1mi - 8:09(8:09/mi) 149/154bpm [1216b/mi] 109cal 7.36/0mph
5) 0.79mi - 6:02(7:41/mi) 152/157bpm [1168b/mi] 83cal 7.81/0mph

RA2, no change for 1-8, painful last 2

RF—>CH

1) 1mi - 9:34(9:34/mi) 131/138bpm [1253b/mi] 113cal 6.27/0mph
2) 1mi - 8:42(8:42/mi) 142/149bpm [1236b/mi] 115cal 6.89/0mph
3) 1mi - 8:36(8:36/mi) 145/149bpm [1246b/mi] 115cal 6.98/0mph
4) 1mi - 8:23(8:23/mi) 147/152bpm [1233b/mi] 112cal 7.15/0mph
5) 1mi - 8:22(8:22/mi) 148/151bpm [1239b/mi] 110cal 7.17/0mph
6) 1mi - 8:17(8:17/mi) 150/154bpm [1243b/mi] 110cal 7.24/0mph
7) 1mi - 8:18(8:18/mi) 150/153bpm [1245b/mi] 109cal 7.23/0mph
8) 1mi - 8:49(8:49/mi) 152/156bpm [1340b/mi] 118cal 6.81/0mph
9) 1mi - 8:17(8:17/mi) 152/156bpm [1258b/mi] 108cal 7.25/0mph
10) 1mi - 8:05(8:05/mi) 155/159bpm [1253b/mi] 111cal 7.42/0mph
11) 0.04mi - 21(8:13/mi) 155/157bpm [1274b/mi] 4cal 7.3/0mph

Didn’t fancy it. Both ankles 2–>3 pain.

No vit I this week since Saturday.

1) 1mi - 9:28(9:28/mi) 147/158bpm [1392b/mi] 133cal 6.34/0mph
2) 1mi - 9:05(9:05/mi) 147/162bpm [1335b/mi] 125cal 6.61/0mph
3) 1mi - 9:12(9:12/mi) 146/153bpm [1342b/mi] 122cal 6.53/0mph
4) 1mi - 8:53(8:53/mi) 149/158bpm [1323b/mi] 121cal 6.76/0mph
5) 0.11mi - 1:00(8:53/mi) 151/154bpm [1342b/mi] 13cal 6.75/0mph

V painful RA3, LA2. No Vit I since Saturday; back on it/Vit N, for Sunday.

Run/walk ⚰️Field; walked Lyn’s Hill.

Plenty mud in the normal places.

1) 1mi - 9:11(9:11/mi) 137/148bpm [1259b/mi] 116cal 6.53/0mph
2) 1mi - 8:30(8:30/mi) 142/151bpm [1208b/mi] 109cal 7.05/0mph
3) 1mi - 9:32(9:32/mi) 147/150bpm [1401b/mi] 125cal 6.29/0mph
4) 1mi - 10:36(10:36/mi) 151/157bpm [1601b/mi] 143cal 5.66/0mph
5) 1mi - 9:31(9:31/mi) 141/152bpm [1342b/mi] 100cal 6.31/0mph
6) 1mi - 9:01(9:01/mi) 148/153bpm [1335b/mi] 113cal 6.65/0mph
7) 1mi - 9:04(9:04/mi) 148/153bpm [1341b/mi] 108cal 6.62/0mph
8) 1mi - 9:42(9:42/mi) 148/155bpm [1436b/mi] 113cal 6.19/0mph
9) 1mi - 9:03(9:03/mi) 152/158bpm [1376b/mi] 114cal 6.63/0mph
10) 1mi - 12:14(12:14/mi) 143/156bpm [1749b/mi] 105cal 4.91/0mph
11) 0.51mi - 4:47(9:23/mi) 152/158bpm [1427b/mi] 57cal 6.39/0mph

Achilles x2 2 (Vit N).

Downwindish out, upwind back (9-13), 25-30kn headwinds HH & Gilkicker; tailwindish 13-15

Supertough into the headwinds.

Longsleeves, hat, buff, gloves, calf guards

1) 1mi - 10:05(10:05/mi) 128/137bpm [1290b/mi] 111cal 5.95/0mph
2) 1mi - 9:39(9:39/mi) 136/141bpm [1313b/mi] 113cal 6.21/0mph
3) 1mi - 9:21(9:21/mi) 146/185bpm [1365b/mi] 117cal 6.42/0mph
4) 1mi - 9:01(9:01/mi) 140/183bpm [1263b/mi] 99cal 6.65/0mph
5) 1mi - 8:43(8:43/mi) 140/168bpm [1220b/mi] 92cal 6.88/0mph
6) 1mi - 8:44(8:44/mi) 143/145bpm [1249b/mi] 98cal 6.87/0mph
7) 1mi - 8:29(8:29/mi) 143/184bpm [1213b/mi] 90cal 7.07/0mph
8) 1mi - 8:26(8:26/mi) 150/192bpm [1264b/mi] 95cal 7.12/0mph
9) 1mi - 9:46(9:46/mi) 150/188bpm [1466b/mi] 113cal 6.14/0mph
10) 1mi - 10:02(10:02/mi) 148/153bpm [1484b/mi] 112cal 5.99/0mph
11) 1mi - 9:35(9:35/mi) 146/163bpm [1400b/mi] 92cal 6.26/0mph
12) 1mi - 9:38(9:38/mi) 149/155bpm [1434b/mi] 101cal 6.23/0mph
13) 1mi - 10:17(10:17/mi) 151/156bpm [1552b/mi] 113cal 5.84/0mph
14) 1mi - 9:01(9:01/mi) 148/155bpm [1336b/mi] 81cal 6.65/0mph
15) 1mi - 8:17(8:17/mi) 148/158bpm [1227b/mi] 73cal 7.24/0mph
16) 0.36mi - 2:53(7:57/mi) 149/155bpm [1185b/mi] 26cal 7.54/0mph

30kn headwind out, tailwind back = Progressive splits but all RF

RA2

1) 1mi - 9:59(9:59/mi) 131/144bpm [1307b/mi] 114cal 6.02/0mph
2) 1mi - 9:30(9:30/mi) 142/149bpm [1349b/mi] 122cal 6.32/0mph
3) 1mi - 8:49(8:49/mi) 142/149bpm [1251b/mi] 109cal 6.81/0mph
4) 1mi - 8:31(8:31/mi) 146/164bpm [1245b/mi] 107cal 7.04/0mph
5) 1mi - 8:04(8:04/mi) 148/156bpm [1194b/mi] 104cal 7.44/0mph
6) 0.06mi - 29(8:21/mi) 151/152bpm [1261b/mi] 6cal 7.19/0mph

545 pacing night

McF

Both achilles 2

RF—>E—>CH

1) 1mi - 9:38(9:38/mi) 128/141bpm [1232b/mi] 107cal 6.23/0mph
2) 1mi - 8:52(8:52/mi) 139/143bpm [1233b/mi] 111cal 6.76/0mph
3) 1mi - 8:30(8:30/mi) 144/149bpm [1225b/mi] 110cal 7.06/0mph
4) 1mi - 8:12(8:12/mi) 147/153bpm [1206b/mi] 109cal 7.31/0mph
5) 1mi - 8:12(8:12/mi) 149/154bpm [1221b/mi] 109cal 7.32/0mph
6) 1mi - 8:06(8:06/mi) 149/154bpm [1206b/mi] 105cal 7.41/0mph
7) 1mi - 8:17(8:17/mi) 151/156bpm [1252b/mi] 107cal 7.24/0mph
8) 1mi - 7:56(7:56/mi) 153/158bpm [1213b/mi] 107cal 7.57/0mph
9) 0.36mi - 2:52(7:56/mi) 153/156bpm [1213b/mi] 38cal 7.57/0mph

RA2+ no drugs

1) 1mi - 9:05(9:05/mi) 141/158bpm [1281b/mi] 120cal 6.61/0mph
2) 1mi - 9:02(9:02/mi) 142/149bpm [1283b/mi] 117cal 6.64/0mph
3) 1mi - 8:51(8:51/mi) 144/149bpm [1274b/mi] 114cal 6.78/0mph
4) 1mi - 8:36(8:36/mi) 145/148bpm [1248b/mi] 109cal 6.97/0mph
5) 1mi - 8:28(8:28/mi) 146/149bpm [1237b/mi] 108cal 7.08/0mph
6) 1mi - 8:18(8:18/mi) 148/153bpm [1229b/mi] 106cal 7.23/0mph
7) 0.25mi - 2:05(8:31/mi) 148/152bpm [1259b/mi] 26cal 7.05/0mph