Alun

Distance Group Grass Session

Warm up, 5 laps around the Garrison playing fields (steady), warm down.
This week is really dragging...

1) 0.62mi - 5:06(8:12/mi) 123/131bpm [1009b/mi] 69cal 376/437W
2) 0.62mi - 4:47(7:42/mi) 127/131bpm [977b/mi] 66cal 381/469W
3) 0.62mi - 4:56(7:56/mi) 127/134bpm [1008b/mi] 70cal 396/473W
4) 0.62mi - 5:01(8:04/mi) 119/134bpm [960b/mi] 63cal 366/463W
5) 0.48mi - 3:57(8:10/mi) 121/132bpm [988b/mi] 53cal 392/477W
6) 0.43mi - 2:55(6:51/mi) 129/139bpm [884b/mi] 41cal 441/576W
7) 0.43mi - 3:00(7:04/mi) 134/139bpm [946b/mi] 45cal 417/464W
8) 0.42mi - 2:58(7:00/mi) 136/139bpm [952b/mi] 46cal 419/465W
9) 0.43mi - 2:59(6:56/mi) 136/141bpm [944b/mi] 46cal 420/488W
10) 0.43mi - 2:59(6:53/mi) 137/142bpm [943b/mi] 46cal 421/485W
11) 0.62mi - 5:54(9:30/mi) 117/140bpm [1112b/mi] 71cal 337/424W
12) 0.62mi - 5:05(8:11/mi) 117/125bpm [958b/mi] 62cal 379/414W
13) 0.07mi - 35(8:04/mi) 120/122bpm [968b/mi] 7cal 399/414W

40 minutes very easy paced spin around Ranscombe Farm, tricky to keep my heart rate down below 122bpm on some of the climbs but I was enjoying the scenery too much to care!
3 more easy runs to go.

1) 0.62mi - 5:17(8:29/mi) 114/123bpm [968b/mi] 66cal 368/468W
2) 0.62mi - 5:42(9:11/mi) 119/127bpm [1092b/mi] 74cal 353/442W
3) 0.62mi - 6:14(10:01/mi) 117/125bpm [1173b/mi] 75cal 336/444W
4) 0.62mi - 6:26(10:21/mi) 122/131bpm [1262b/mi] 81cal 365/454W
5) 0.62mi - 5:48(9:19/mi) 115/124bpm [1072b/mi] 65cal 303/444W
6) 0.62mi - 5:18(8:31/mi) 118/124bpm [1005b/mi] 65cal 346/438W
7) 0.62mi - 5:13(8:24/mi) 117/123bpm [982b/mi] 66cal 363/437W
8) 0.01mi - 4(8:16/mi) 123/123bpm [1017b/mi] 1cal 335/346W
9) 0.2mi - 1:56(9:37/mi) 114/123bpm [1097b/mi] 23cal 329/371W

Very easy paced circuit around the Bligh Way playing fields after picking up my race pack.
Was I running, it's hard to tell...

1) 0.62mi - 5:15(8:26/mi) 118/124bpm [996b/mi] 69cal 380/460W
2) 0.62mi - 5:48(9:21/mi) 121/126bpm [1131b/mi] 73cal 354/425W
3) 0.62mi - 5:31(8:53/mi) 120/125bpm [1065b/mi] 69cal 345/414W
4) 0.62mi - 5:27(8:46/mi) 120/127bpm [1052b/mi] 68cal 340/402W
5) 0.62mi - 5:31(8:52/mi) 121/129bpm [1073b/mi] 69cal 357/427W
6) 0.62mi - 5:34(8:58/mi) 120/124bpm [1075b/mi] 66cal 339/431W
7) 0.62mi - 5:12(8:22/mi) 119/128bpm [995b/mi] 63cal 336/427W
8) 0.2mi - 1:43(8:36/mi) 121/124bpm [1041b/mi] 22cal 364/423W
9) 0.09mi - 52(9:17/mi) 116/120bpm [1077b/mi] 10cal 326/348W

Lunchtime circuit of St. Mary's Island from work, dodgy heart rate on and off during the first 10 minutes or so but eventually settled down.
Squeezed an extra mile in without any issues.

1) 0.62mi - 5:20(8:35/mi) 110/121bpm [944b/mi] 65cal 358/437W
2) 0.62mi - 5:17(8:30/mi) 118/129bpm [1003b/mi] 70cal 368/472W
3) 0.62mi - 5:15(8:26/mi) 119/123bpm [1004b/mi] 68cal 379/439W
4) 0.62mi - 5:09(8:18/mi) 119/126bpm [987b/mi] 66cal 360/480W
5) 0.62mi - 5:09(8:17/mi) 120/125bpm [993b/mi] 66cal 361/432W
6) 0.03mi - 13(8:17/mi) 121/122bpm [1002b/mi] 3cal 365/390W

Great Lines parkrun

Short warm up (1.4km), Great Lines parkrun easy with some downhill efforts (23:50), short warm down (800m).
Cold wind from a northerly quadrant.
All good for tomorrow...

1) 0.62mi - 5:04(8:09/mi) 117/128bpm [954b/mi] 66cal 368/427W
2) 0.23mi - 2:41(11:44/mi) 114/127bpm [1337b/mi] 31cal 271/462W
3) 0.62mi - 4:50(7:47/mi) 125/136bpm [972b/mi] 66cal 406/480W
4) 0.62mi - 4:58(7:59/mi) 128/135bpm [1021b/mi] 70cal 381/510W
5) 0.62mi - 4:30(7:15/mi) 130/140bpm [942b/mi] 65cal 407/499W
6) 0.62mi - 5:01(8:05/mi) 135/144bpm [1092b/mi] 74cal 387/440W
7) 0.62mi - 4:29(7:13/mi) 134/143bpm [967b/mi] 66cal 401/489W
8) 0.5mi - 4:48(9:37/mi) 111/131bpm [1067b/mi] 55cal 330/447W

Probably a little bit too quick at the start, glute began to grumble on the Highway towards Canary Wharf and my stomach said NO as I prepared to take the 2 hour gel and subsequent water.
Hanging on along the Embankment and Birdcage Walk, just about made it to the finish thanks to the support from my family and friends, love you all!!
Over the moon with a sub 3 finish, a 27¾ minutes PB and an 18½ minutes M55 club record (last set in 2008, sorry Ivon).
🔴⚫🏃💪

1) 0.62mi - 4:19(6:57/mi) 131/141bpm [910b/mi] 65cal 444/551W
2) 0.62mi - 4:05(6:34/mi) 144/153bpm [946b/mi] 67cal 449/515W
3) 0.62mi - 4:06(6:36/mi) 149/152bpm [984b/mi] 68cal 475/575W
4) 0.62mi - 4:02(6:29/mi) 149/152bpm [967b/mi] 67cal 464/502W
5) 0.62mi - 3:52(6:14/mi) 146/150bpm [910b/mi] 63cal 471/537W
6) 0.62mi - 3:53(6:14/mi) 151/155bpm [942b/mi] 66cal 455/546W
7) 0.62mi - 4:03(6:32/mi) 147/151bpm [959b/mi] 66cal 404/459W
8) 0.62mi - 4:07(6:38/mi) 148/151bpm [982b/mi] 67cal 411/443W
9) 0.62mi - 4:06(6:35/mi) 150/152bpm [988b/mi] 68cal 424/489W
10) 0.62mi - 4:09(6:40/mi) 151/157bpm [1006b/mi] 69cal 419/455W
11) 0.62mi - 4:03(6:31/mi) 151/154bpm [984b/mi] 68cal 431/489W
12) 0.62mi - 4:08(6:38/mi) 150/155bpm [996b/mi] 69cal 433/505W
13) 0.62mi - 4:09(6:42/mi) 149/154bpm [997b/mi] 68cal 443/544W
14) 0.62mi - 4:12(6:45/mi) 149/153bpm [1005b/mi] 69cal 440/472W
15) 0.62mi - 4:14(6:48/mi) 150/154bpm [1020b/mi] 69cal 464/554W
16) 0.62mi - 4:04(6:33/mi) 151/153bpm [988b/mi] 68cal 451/488W
17) 0.62mi - 4:07(6:38/mi) 152/155bpm [1007b/mi] 69cal 463/539W
18) 0.62mi - 4:02(6:29/mi) 152/155bpm [986b/mi] 67cal 412/458W
19) 0.62mi - 4:07(6:38/mi) 152/157bpm [1007b/mi] 69cal 420/447W
20) 0.62mi - 4:09(6:40/mi) 153/160bpm [1020b/mi] 69cal 463/570W
21) 0.62mi - 4:08(6:39/mi) 153/156bpm [1017b/mi] 68cal 466/577W
22) 0.62mi - 4:05(6:34/mi) 153/157bpm [1006b/mi] 68cal 431/493W
23) 0.62mi - 4:06(6:36/mi) 153/157bpm [1009b/mi] 68cal 434/515W
24) 0.62mi - 4:05(6:35/mi) 151/155bpm [994b/mi] 67cal 427/484W
25) 0.62mi - 4:09(6:41/mi) 154/156bpm [1030b/mi] 70cal 424/526W
26) 0.62mi - 4:14(6:48/mi) 153/157bpm [1041b/mi] 69cal 400/493W
27) 0.62mi - 4:14(6:49/mi) 151/154bpm [1030b/mi] 69cal 405/446W
28) 0.62mi - 4:16(6:52/mi) 152/155bpm [1045b/mi] 69cal 463/529W
29) 0.62mi - 4:14(6:49/mi) 153/156bpm [1042b/mi] 69cal 459/720W
30) 0.62mi - 4:11(6:43/mi) 153/156bpm [1029b/mi] 69cal 455/733W
31) 0.62mi - 4:16(6:52/mi) 152/155bpm [1044b/mi] 69cal 456/752W
32) 0.62mi - 4:12(6:46/mi) 151/156bpm [1022b/mi] 68cal 456/674W
33) 0.62mi - 4:21(7:00/mi) 152/155bpm [1064b/mi] 69cal 397/481W
34) 0.62mi - 4:24(7:05/mi) 153/159bpm [1084b/mi] 70cal 420/448W
35) 0.62mi - 4:16(6:51/mi) 154/157bpm [1056b/mi] 70cal 408/452W
36) 0.62mi - 4:24(7:04/mi) 154/158bpm [1089b/mi] 71cal 402/434W
37) 0.62mi - 4:26(7:08/mi) 154/157bpm [1100b/mi] 71cal 408/500W
38) 0.62mi - 4:19(6:57/mi) 154/158bpm [1069b/mi] 70cal 399/445W
39) 0.62mi - 4:27(7:09/mi) 153/158bpm [1095b/mi] 71cal 392/479W
40) 0.62mi - 4:32(7:18/mi) 153/156bpm [1117b/mi] 71cal 388/484W
41) 0.62mi - 4:34(7:21/mi) 153/157bpm [1123b/mi] 71cal 375/418W
42) 0.62mi - 4:36(7:24/mi) 152/156bpm [1124b/mi] 71cal 379/421W
43) 0.42mi - 3:09(7:28/mi) 149/153bpm [1113b/mi] 47cal 396/441W

Post Marathon Recovery Run
Very slow paced recovery run to the end of Old Watling Street and back again, legs are in bits but feeling a little better for being mobile.
I suspect that it will be "Rinse and Repeat" for the next few days.

1) 0.62mi - 6:14(10:03/mi) 111/118bpm [1115b/mi] 72cal 307/411W
2) 0.62mi - 6:17(10:07/mi) 112/120bpm [1133b/mi] 72cal 307/350W
3) 0.62mi - 5:56(9:33/mi) 110/115bpm [1051b/mi] 66cal 311/351W
4) 0.39mi - 3:50(9:47/mi) 112/118bpm [1097b/mi] 44cal 317/391W

1) 0.62mi - 5:53(9:28/mi) 119/128bpm [1127b/mi] 73cal 330/411W
2) 0.62mi - 5:52(9:27/mi) 122/129bpm [1153b/mi] 76cal 317/392W
3) 0.62mi - 5:27(8:45/mi) 126/140bpm [1104b/mi] 75cal 373/476W
4) 0.49mi - 4:11(8:37/mi) 119/125bpm [1025b/mi] 50cal 348/416W

Continuing the shorter and easy paced runs for a few more days, everything feels so much better than the previous day!

1) 0.62mi - 5:35(8:59/mi) 112/122bpm [1007b/mi] 68cal 352/443W
2) 0.62mi - 5:46(9:18/mi) 113/132bpm [1050b/mi] 69cal 341/385W
3) 0.62mi - 5:27(8:46/mi) 109/121bpm [956b/mi] 63cal 328/366W
4) 0.38mi - 3:30(9:12/mi) 114/120bpm [1049b/mi] 42cal 336/408W

Easy paced run from Medway Park, solo up to the Naval Memorial, along to Longhill Avenue and then back down with the Darland group, heavy rain throughout...
Same distance as the other easy or recovery runs but slightly quicker as my legs are feeling more normal.

1) 0.62mi - 5:01(8:04/mi) 126/136bpm [1017b/mi] 70cal 400/447W
2) 0.62mi - 5:08(8:16/mi) 125/133bpm [1033b/mi] 73cal 373/492W
3) 0.62mi - 4:31(7:16/mi) 128/134bpm [930b/mi] 66cal 373/415W
4) 0.34mi - 2:28(7:18/mi) 127/131bpm [928b/mi] 35cal 378/399W

Lunchtime circuit of St. Mary's Island from work, dodgy heart rate on and off during the first 10 minutes or so but eventually settled down.
Squeezed an extra mile in without any issues.

1) 0.62mi - 5:17(8:30/mi) 134/155bpm [1139b/mi] 65cal 341/504W
2) 0.62mi - 5:10(8:18/mi) 134/147bpm [1113b/mi] 74cal 365/464W
3) 0.62mi - 4:58(8:00/mi) 130/135bpm [1040b/mi] 71cal 355/387W
4) 0.62mi - 5:03(8:08/mi) 131/136bpm [1066b/mi] 72cal 355/391W
5) 0.62mi - 5:11(8:20/mi) 130/134bpm [1084b/mi] 73cal 362/435W
6) 0.01mi - 7(8:28/mi) 127/128bpm [1074b/mi] 2cal 383/398W

Post parkrun warm down, no issues to report after something a little faster...👍

1) 0.62mi - 5:24(8:41/mi) 133/148bpm [1155b/mi] 75cal 374/470W
2) 0.62mi - 5:02(8:06/mi) 139/144bpm [1126b/mi] 74cal 380/519W
3) 0.2mi - 1:36(8:00/mi) 134/139bpm [1072b/mi] 23cal 339/359W

Mote Park parkrun, easy first kilometre to warm up and the remaining 4km with progressively more effort.
Feeling pretty good, no residual soreness from the marathon.

1) 0.62mi - 4:49(7:46/mi) 129/146bpm [1001b/mi] 68cal 415/539W
2) 0.62mi - 4:26(7:08/mi) 141/147bpm [1005b/mi] 70cal 420/512W
3) 0.62mi - 4:25(7:06/mi) 150/157bpm [1066b/mi] 72cal 428/554W
4) 0.62mi - 4:20(6:58/mi) 155/160bpm [1080b/mi] 73cal 439/637W
5) 0.62mi - 4:14(6:48/mi) 158/164bpm [1074b/mi] 73cal 441/655W
6) 0.07mi - 30(6:44/mi) 155/157bpm [1043b/mi] 8cal 416/427W

Sunday Morning Longish Run

Wet birthday circuit from the Bench via Star Lane, Hempstead, Maidstone Road, Bredhurst, the Capstone Valley and North Dane Way, cut short at Luton Rec to avoid loading up my achilles and calf muscles.
Deep water in a few places, otherwise nothing else to report. 👍

1) 0.62mi - 5:01(8:04/mi) 120/131bpm [969b/mi] 67cal 387/473W
2) 0.62mi - 4:52(7:50/mi) 118/134bpm [924b/mi] 64cal 370/445W
3) 0.62mi - 5:17(8:30/mi) 139/150bpm [1181b/mi] 80cal 436/529W
4) 0.62mi - 5:05(8:11/mi) 137/144bpm [1120b/mi] 76cal 413/531W
5) 0.62mi - 4:44(7:37/mi) 144/147bpm [1097b/mi] 74cal 437/510W
6) 0.62mi - 4:48(7:43/mi) 142/148bpm [1096b/mi] 73cal 414/489W
7) 0.62mi - 4:37(7:26/mi) 138/145bpm [1026b/mi] 68cal 357/494W
8) 0.62mi - 4:40(7:31/mi) 142/149bpm [1067b/mi] 71cal 393/522W
9) 0.62mi - 5:01(8:05/mi) 135/146bpm [1091b/mi] 71cal 368/491W
10) 0.62mi - 4:30(7:14/mi) 133/140bpm [963b/mi] 62cal 348/382W
11) 0.62mi - 4:56(7:56/mi) 135/147bpm [1071b/mi] 69cal 386/499W
12) 0.62mi - 4:54(7:54/mi) 133/147bpm [1050b/mi] 65cal 317/434W
13) 0.57mi - 4:20(7:32/mi) 131/138bpm [988b/mi] 57cal 349/504W

4 miles, zones 1 and 2, taking it easy because of a head cold or some other post marathon virus...

1) 0.62mi - 5:08(8:16/mi) 110/119bpm [909b/mi] 63cal 345/444W
2) 0.62mi - 5:00(8:03/mi) 119/125bpm [959b/mi] 67cal 355/430W
3) 0.62mi - 4:43(7:35/mi) 120/127bpm [910b/mi] 62cal 336/383W
4) 0.62mi - 5:04(8:10/mi) 127/133bpm [1037b/mi] 70cal 381/467W
5) 0.62mi - 5:11(8:21/mi) 131/136bpm [1094b/mi] 73cal 398/448W
6) 0.62mi - 4:56(7:56/mi) 133/136bpm [1056b/mi] 71cal 399/477W
7) 0.36mi - 2:54(8:07/mi) 131/138bpm [1063b/mi] 41cal 369/479W

Distance Group Grass Session

Warm up with Jamie, 3 x (700m, 90 seconds, 320m, 45 seconds, 380m, 90 seconds), warm down with the group.
Reps were

2:55, 70, 85,
2:38, 65, 80,

2:32, 63, 78.
Felt pretty good as the session wore on.

1) 0.62mi - 5:08(8:15/mi) 118/128bpm [973b/mi] 67cal 383/499W
2) 0.62mi - 4:43(7:35/mi) 120/126bpm [911b/mi] 63cal 360/446W
3) 0.34mi - 2:50(8:25/mi) 127/134bpm [1070b/mi] 40cal 378/445W
4) 0.43mi - 2:55(6:49/mi) 125/140bpm [851b/mi] 39cal 430/580W
5) 0.02mi - 1:20(1:18:25/mi) 112/140bpm [8782b/mi] 13cal 61/505W
6) 0.19mi - 1:10(5:57/mi) 124/139bpm [739b/mi] 16cal 470/568W
7) 0.01mi - 45(1:36:30/mi) 132/140bpm [12738b/mi] 11cal 73/492W
8) 0.23mi - 1:25(6:05/mi) 133/150bpm [809b/mi] 21cal 470/554W
9) 0.01mi - 1:29(2:02:36/mi) 118/150bpm [14467b/mi] 16cal 38/517W
10) 0.44mi - 2:38(6:02/mi) 141/156bpm [851b/mi] 40cal 473/608W
11) 0.03mi - 1:30(56:06/mi) 118/156bpm [6620b/mi] 14cal 64/531W
12) 0.2mi - 1:05(5:30/mi) 132/152bpm [727b/mi] 15cal 490/612W
13) 0.01mi - 45(1:02:07/mi) 146/152bpm [9069b/mi] 12cal 104/533W
14) 0.24mi - 1:20(5:38/mi) 143/159bpm [806b/mi] 21cal 476/593W
15) 0.03mi - 1:30(48:05/mi) 130/160bpm [6251b/mi] 17cal 66/618W
16) 0.43mi - 2:32(5:51/mi) 150/165bpm [878b/mi] 41cal 472/576W
17) 0.03mi - 1:29(57:51/mi) 129/165bpm [7463b/mi] 16cal 50/570W
18) 0.19mi - 1:03(5:23/mi) 137/153bpm [738b/mi] 14cal 489/686W
19) 0.02mi - 44(33:44/mi) 151/157bpm [5093b/mi] 12cal 101/570W
20) 0.24mi - 1:18(5:30/mi) 151/165bpm [830b/mi] 22cal 483/599W
21) 0.03mi - 1:31(53:48/mi) 134/165bpm [7209b/mi] 18cal 54/626W
22) 0.62mi - 5:19(8:33/mi) 126/131bpm [1078b/mi] 70cal 387/480W
23) 0.62mi - 5:10(8:18/mi) 125/137bpm [1038b/mi] 66cal 351/464W
24) 0.62mi - 5:01(8:04/mi) 128/134bpm [1032b/mi] 66cal 365/445W
25) 0.03mi - 13(7:11/mi) 133/134bpm [955b/mi] 3cal 399/417W

Very easy paced out and back to the end of Old Watling Street, wasn't up to anything else because of a puffy leg (bites on the back of my calf). Hoping for better tomorrow night!

1) 0.62mi - 5:33(8:56/mi) 111/118bpm [991b/mi] 67cal 347/395W
2) 0.62mi - 5:26(8:44/mi) 117/122bpm [1023b/mi] 69cal 356/403W
3) 0.62mi - 5:00(8:02/mi) 117/122bpm [941b/mi] 64cal 366/411W
4) 0.39mi - 3:17(8:28/mi) 121/124bpm [1025b/mi] 43cal 374/464W

Post session warm down with Jacques, Jamie and Anthony.

1) 0.62mi - 4:57(7:58/mi) 118/126bpm [939b/mi] 65cal 358/433W
2) 0.62mi - 4:45(7:38/mi) 127/131bpm [970b/mi] 68cal 378/391W
3) 0.62mi - 4:41(7:32/mi) 130/133bpm [979b/mi] 68cal 382/394W
4) 0.25mi - 1:52(7:26/mi) 133/136bpm [988b/mi] 28cal 390/402W

Distance Group Track Session

16 x 400m (comfortable pacing) off of 60 seconds, each rep between 88 and 97 seconds.
Feeling great to be back on the track, legs feel great!!
Two weeks and a day until the first vets' league track meeting.

1) 0.25mi - 1:43(6:53/mi) 122/137bpm [840b/mi] 23cal 445/553W
2) 0.03mi - 1:00(32:24/mi) 114/136bpm [3694b/mi] 14cal 75/440W
3) 0.25mi - 1:34(6:20/mi) 125/142bpm [792b/mi] 25cal 448/573W
4) 0.04mi - 1:00(26:46/mi) 124/142bpm [3319b/mi] 11cal 103/473W
5) 0.25mi - 1:35(6:23/mi) 126/143bpm [805b/mi] 22cal 431/548W
6) 0.03mi - 1:00(32:08/mi) 119/144bpm [3824b/mi] 10cal 105/462W
7) 0.25mi - 1:29(5:59/mi) 130/147bpm [777b/mi] 20cal 467/594W
8) 0.03mi - 1:00(32:14/mi) 131/148bpm [4222b/mi] 13cal 111/513W
9) 0.25mi - 1:30(6:02/mi) 133/149bpm [802b/mi] 21cal 467/562W
10) 0.04mi - 1:00(26:59/mi) 128/149bpm [3453b/mi] 12cal 118/491W
11) 0.25mi - 1:30(6:04/mi) 133/149bpm [807b/mi] 21cal 458/545W
12) 0.04mi - 1:00(26:49/mi) 128/149bpm [3432b/mi] 12cal 117/494W
13) 0.25mi - 1:29(5:58/mi) 133/150bpm [795b/mi] 21cal 456/542W
14) 0.04mi - 1:00(26:45/mi) 132/151bpm [3531b/mi] 12cal 118/511W
15) 0.25mi - 1:34(6:19/mi) 132/146bpm [833b/mi] 22cal 444/519W
16) 0.04mi - 1:00(27:03/mi) 126/147bpm [3408b/mi] 12cal 96/469W
17) 0.25mi - 1:33(6:15/mi) 133/146bpm [831b/mi] 22cal 454/537W
18) 0.04mi - 1:00(26:52/mi) 128/146bpm [3439b/mi] 12cal 82/454W
19) 0.25mi - 1:34(6:19/mi) 132/148bpm [833b/mi] 24cal 453/545W
20) 0.03mi - 1:00(32:04/mi) 129/149bpm [4136b/mi] 11cal 102/468W
21) 0.25mi - 1:35(6:21/mi) 132/145bpm [838b/mi] 23cal 443/537W
22) 0.04mi - 1:00(26:57/mi) 131/145bpm [3531b/mi] 13cal 84/459W
23) 0.25mi - 1:37(6:30/mi) 131/143bpm [851b/mi] 23cal 437/525W
24) 0.04mi - 1:00(26:38/mi) 128/144bpm [3409b/mi] 12cal 98/458W
25) 0.25mi - 1:36(6:25/mi) 130/144bpm [835b/mi] 23cal 442/542W
26) 0.03mi - 59(31:54/mi) 127/144bpm [4052b/mi] 11cal 72/449W
27) 0.25mi - 1:37(6:31/mi) 130/143bpm [847b/mi] 23cal 437/534W
28) 0.04mi - 1:00(26:51/mi) 124/145bpm [3330b/mi] 10cal 91/467W
29) 0.25mi - 1:35(6:22/mi) 131/144bpm [834b/mi] 23cal 441/543W
30) 0.04mi - 1:00(26:51/mi) 131/145bpm [3517b/mi] 11cal 90/479W
31) 0.25mi - 1:36(6:27/mi) 131/144bpm [845b/mi] 23cal 439/522W
32) 0.02mi - 1:00(40:26/mi) 127/145bpm [5134b/mi] 10cal 87/473W

Pre session warm up, Medway Park to the Naval Memorial and back plus some laps of the track to make up the distance.

1) 0.62mi - 5:17(8:30/mi) 124/135bpm [1053b/mi] 71cal 396/484W
2) 0.62mi - 5:03(8:08/mi) 117/129bpm [952b/mi] 64cal 337/474W
3) 0.62mi - 4:37(7:26/mi) 125/130bpm [928b/mi] 65cal 394/444W
4) 0.16mi - 1:11(7:40/mi) 127/129bpm [975b/mi] 17cal 385/404W

Easy paced 5k out and back to Farmhill Avenue with a loop around King Arthur's Drive, Cooling Road and Brompton Farm Road.

1) 0.62mi - 5:01(8:04/mi) 112/121bpm [904b/mi] 63cal 350/429W
2) 0.62mi - 5:04(8:09/mi) 120/125bpm [978b/mi] 68cal 357/442W
3) 0.62mi - 4:47(7:43/mi) 120/127bpm [925b/mi] 64cal 355/424W
4) 0.62mi - 5:17(8:30/mi) 129/136bpm [1097b/mi] 75cal 406/463W
5) 0.62mi - 5:03(8:08/mi) 128/132bpm [1042b/mi] 70cal 394/452W
6) 0.19mi - 1:37(8:28/mi) 128/133bpm [1083b/mi] 22cal 358/422W

parkrun Plus™
1km warm up, Mote Park parkrun, 2km warm down.
Steady start again (until the house this time) before pushing on for the remainder. Eased down towards the finish before crossing the line in 8th for 20:35, felt comfortable throughout.
🏃💪

1) 0.61mi - 5:07(8:23/mi) 118/132bpm [989b/mi] 64cal 336/426W
2) 0.62mi - 4:27(7:10/mi) 137/149bpm [982b/mi] 69cal 441/577W
3) 0.62mi - 4:01(6:28/mi) 148/152bpm [957b/mi] 66cal 445/542W
4) 0.62mi - 3:58(6:23/mi) 156/159bpm [995b/mi] 69cal 454/587W
5) 0.62mi - 3:50(6:11/mi) 162/167bpm [1001b/mi] 70cal 475/619W
6) 0.62mi - 3:51(6:13/mi) 165/169bpm [1025b/mi] 73cal 455/630W
7) 0.07mi - 27(6:21/mi) 161/162bpm [1022b/mi] 8cal 455/467W
8) 0.62mi - 5:24(8:42/mi) 133/161bpm [1156b/mi] 73cal 362/527W
9) 0.62mi - 4:59(8:01/mi) 134/141bpm [1075b/mi] 70cal 370/466W
10) 0.37mi - 3:08(8:27/mi) 131/140bpm [1107b/mi] 43cal 370/469W

First three miles across the Banks, around Ambley Wood and Anchorians with Gareth Williams​, the rest solo.
Along the A2 to Salisbury Road, through The Platters, Hoath Wood and back along the Banks.

1) 0.62mi - 5:23(8:40/mi) 116/126bpm [1005b/mi] 67cal 362/414W
2) 0.62mi - 5:53(9:28/mi) 121/130bpm [1146b/mi] 77cal 349/475W
3) 0.62mi - 5:49(9:22/mi) 111/118bpm [1040b/mi] 65cal 303/396W
4) 0.62mi - 5:49(9:21/mi) 113/123bpm [1057b/mi] 67cal 324/437W
5) 0.62mi - 5:55(9:31/mi) 117/123bpm [1113b/mi] 68cal 321/379W
6) 0.62mi - 5:10(8:19/mi) 116/124bpm [964b/mi] 62cal 363/421W
7) 0.62mi - 5:12(8:23/mi) 122/128bpm [1022b/mi] 66cal 357/417W
8) 0.62mi - 4:54(7:54/mi) 122/129bpm [963b/mi] 62cal 359/422W
9) 0.62mi - 5:20(8:36/mi) 132/136bpm [1134b/mi] 75cal 393/429W
10) 0.62mi - 5:11(8:20/mi) 134/139bpm [1118b/mi] 74cal 389/459W
11) 0.62mi - 5:08(8:15/mi) 137/141bpm [1131b/mi] 74cal 376/436W
12) 0.62mi - 5:07(8:14/mi) 135/142bpm [1113b/mi] 72cal 364/443W
13) 0.62mi - 4:55(7:55/mi) 137/146bpm [1084b/mi] 70cal 359/529W
14) 0.28mi - 2:08(7:35/mi) 135/137bpm [1023b/mi] 31cal 364/377W

The one where you realise almost immediately that you're wearing the wrong shoes!
Slipping and sliding my way around the Darnley Mausoleum, decided to go home across the golf course and bumped into Mark & Lynn Champion at the top.
Kept my heart rate comfortably in zones 1 and 2 apart from the steepest part of the climb to the mausoleum.

1) 0.62mi - 5:09(8:18/mi) 116/126bpm [962b/mi] 66cal 356/441W
2) 0.62mi - 5:39(9:05/mi) 127/137bpm [1154b/mi] 79cal 361/457W
3) 0.62mi - 5:44(9:14/mi) 133/142bpm [1228b/mi] 85cal 388/465W
4) 0.62mi - 4:49(7:45/mi) 127/135bpm [984b/mi] 68cal 345/409W
5) 0.62mi - 4:58(8:00/mi) 122/132bpm [976b/mi] 64cal 357/450W
6) 0.62mi - 5:06(8:13/mi) 122/129bpm [1003b/mi] 65cal 356/409W
7) 0.62mi - 5:11(8:21/mi) 127/135bpm [1060b/mi] 69cal 395/445W
8) 0.62mi - 4:57(7:58/mi) 124/131bpm [988b/mi] 63cal 379/432W
9) 0.62mi - 4:56(7:57/mi) 126/133bpm [1002b/mi] 65cal 387/473W
10) 0.04mi - 21(9:17/mi) 123/124bpm [1141b/mi] 5cal 358/376W

Post session warm down, up across the Lines, up Chatham Hill, down Rock Avenue, Canterbury Street and back to the car.

1) 0.62mi - 5:35(8:59/mi) 123/130bpm [1106b/mi] 74cal 359/426W
2) 0.62mi - 5:26(8:44/mi) 126/134bpm [1101b/mi] 73cal 339/445W
3) 0.62mi - 5:12(8:23/mi) 134/143bpm [1123b/mi] 75cal 372/471W
4) 0.62mi - 4:39(7:29/mi) 129/132bpm [966b/mi] 64cal 353/388W
5) 0.22mi - 1:40(7:39/mi) 136/140bpm [1040b/mi] 25cal 385/425W

Distance Group Track Session

4 x 400m, 4 x 300m, 4 x 200m. 60 seconds between the reps and 3 minutes between the sets. 400s and 300s with Richard K.
400m: 88, 84, 82 and 80 seconds,
300m: 59, 59, 57 and 58 seconds,
200m: 37, 37, 36 and 36 seconds.
Feeling pretty strong.

1) 0.25mi - 1:28(5:55/mi) 129/150bpm [763b/mi] 22cal 472/548W
2) 0.03mi - 1:00(31:59/mi) 126/150bpm [4030b/mi] 13cal 96/528W
3) 0.25mi - 1:24(5:39/mi) 135/154bpm [762b/mi] 21cal 493/544W
4) 0.04mi - 1:00(26:46/mi) 135/153bpm [3614b/mi] 14cal 105/513W
5) 0.25mi - 1:22(5:28/mi) 138/157bpm [754b/mi] 21cal 487/550W
6) 0.03mi - 1:00(31:56/mi) 147/159bpm [4694b/mi] 16cal 89/561W
7) 0.25mi - 1:20(5:23/mi) 144/161bpm [775b/mi] 21cal 502/564W
8) 0.12mi - 3:00(25:22/mi) 119/164bpm [3018b/mi] 32cal 110/548W
9) 0.19mi - 59(5:17/mi) 138/157bpm [729b/mi] 14cal 495/570W
10) 0.04mi - 59(26:35/mi) 144/158bpm [3827b/mi] 16cal 111/618W
11) 0.18mi - 59(5:27/mi) 143/158bpm [779b/mi] 15cal 498/571W
12) 0.04mi - 59(26:32/mi) 148/159bpm [3928b/mi] 16cal 112/598W
13) 0.19mi - 57(5:08/mi) 144/159bpm [739b/mi] 14cal 470/566W
14) 0.03mi - 1:00(32:05/mi) 149/161bpm [4781b/mi] 17cal 97/553W
15) 0.19mi - 58(5:11/mi) 145/163bpm [751b/mi] 15cal 507/574W
16) 0.09mi - 3:00(34:29/mi) 116/164bpm [3999b/mi] 23cal 45/562W
17) 0.12mi - 37(4:57/mi) 130/150bpm [643b/mi] 8cal 467/575W
18) 0.04mi - 1:00(22:55/mi) 141/152bpm [3231b/mi] 14cal 125/632W
19) 0.12mi - 37(4:55/mi) 138/154bpm [678b/mi] 9cal 455/602W
20) 0.04mi - 1:00(26:44/mi) 146/157bpm [3902b/mi] 16cal 106/589W
21) 0.12mi - 36(5:01/mi) 141/156bpm [708b/mi] 8cal 468/574W
22) 0.06mi - 1:00(17:53/mi) 151/161bpm [2701b/mi] 15cal 114/653W
23) 0.12mi - 36(4:49/mi) 142/159bpm [685b/mi] 9cal 453/617W
24) 0.11mi - 3:01(27:00/mi) 121/162bpm [3268b/mi] 24cal 58/564W

Pre session warm up with various members of the group at different stages.
It can't rain all the time...

1) 0.62mi - 5:11(8:20/mi) 112/126bpm [933b/mi] 65cal 351/442W
2) 0.62mi - 4:54(7:53/mi) 120/126bpm [945b/mi] 67cal 372/396W
3) 0.62mi - 4:50(7:46/mi) 124/132bpm [964b/mi] 67cal 376/411W
4) 0.17mi - 1:19(7:44/mi) 125/131bpm [966b/mi] 18cal 380/396W

Easy paced 5 miles from Shorne Ridgeway to, from and around the Shorne Wood country park.
Nose breathing for 90% of the run because of the large clusters of insects.

1) 0.62mi - 5:08(8:16/mi) 120/128bpm [992b/mi] 67cal 378/439W
2) 0.62mi - 5:04(8:08/mi) 126/136bpm [1026b/mi] 70cal 379/453W
3) 0.62mi - 4:47(7:41/mi) 128/133bpm [984b/mi] 67cal 391/468W
4) 0.62mi - 4:55(7:54/mi) 131/139bpm [1035b/mi] 70cal 390/459W
5) 0.62mi - 4:42(7:34/mi) 133/137bpm [1005b/mi] 68cal 390/445W
6) 0.62mi - 4:49(7:44/mi) 135/142bpm [1045b/mi] 70cal 388/463W
7) 0.62mi - 4:56(7:57/mi) 135/141bpm [1072b/mi] 72cal 403/465W
8) 0.62mi - 4:42(7:34/mi) 133/136bpm [1006b/mi] 67cal 384/428W
9) 0.15mi - 1:06(7:32/mi) 134/137bpm [1009b/mi] 16cal 405/456W

Post session warm down, up across the Lines and up Chatham Hill with Barry and Richard, back down via Rock Avenue, Medway hospital and Marlborough Road.

1) 0.62mi - 5:34(8:57/mi) 131/141bpm [1173b/mi] 77cal 361/420W
2) 0.62mi - 5:28(8:49/mi) 134/145bpm [1181b/mi] 79cal 372/483W
3) 0.62mi - 5:01(8:05/mi) 137/146bpm [1107b/mi] 73cal 364/433W
4) 0.62mi - 4:40(7:30/mi) 136/141bpm [1020b/mi] 69cal 364/424W
5) 0.38mi - 2:51(7:24/mi) 137/139bpm [1015b/mi] 42cal 370/400W

Distance Group Track Session

4 x 1km off of 2 minutes recoveries with Richard K.
Reps of 3:53, 3:34, 3:36 and 3:32.
Legs always feel better as the session goes on.

1) 0.62mi - 3:53(6:16/mi) 141/152bpm [883b/mi] 60cal 472/550W
2) 0.04mi - 2:00(53:32/mi) 113/151bpm [6049b/mi] 20cal 51/520W
3) 0.62mi - 3:34(5:44/mi) 152/164bpm [872b/mi] 60cal 494/611W
4) 0.06mi - 2:00(32:19/mi) 124/165bpm [4007b/mi] 21cal 63/519W
5) 0.62mi - 3:36(5:47/mi) 155/167bpm [897b/mi] 64cal 493/563W
6) 0.06mi - 2:00(32:13/mi) 128/167bpm [4123b/mi] 22cal 72/530W
7) 0.62mi - 3:32(5:41/mi) 157/170bpm [891b/mi] 61cal 493/592W
8) 0.06mi - 2:14(39:55/mi) 131/171bpm [5229b/mi] 25cal 55/544W

Pre session warm up, quite warm tonight and not a sniff of rain for the first time in ages!

1) 0.62mi - 5:05(8:11/mi) 120/132bpm [983b/mi] 67cal 371/449W
2) 0.62mi - 4:41(7:32/mi) 125/132bpm [941b/mi] 67cal 393/418W
3) 0.62mi - 4:45(7:38/mi) 128/132bpm [978b/mi] 67cal 384/405W
4) 0.15mi - 1:07(7:36/mi) 130/134bpm [988b/mi] 16cal 394/417W

Easy paced 3½ miles around the Bligh Way playing fields, legs tired but no aches or pains.
Onwards...

1) 0.62mi - 5:08(8:16/mi) 117/127bpm [968b/mi] 67cal 362/465W
2) 0.62mi - 5:12(8:22/mi) 128/132bpm [1070b/mi] 73cal 380/437W
3) 0.62mi - 4:52(7:50/mi) 131/136bpm [1026b/mi] 70cal 384/416W
4) 0.62mi - 4:47(7:42/mi) 133/137bpm [1023b/mi] 70cal 385/463W
5) 0.62mi - 4:43(7:35/mi) 131/134bpm [994b/mi] 67cal 392/442W
6) 0.4mi - 3:14(8:08/mi) 134/139bpm [1091b/mi] 46cal 385/466W

parkrun Plus

1.7km warm up, Great Lines parkrun tempo (9th in 19:27), faded into the finish but otherwise feeling pretty good, warm down (3km with Owen Featherstone, 2km solo).

1) 0.62mi - 5:06(8:13/mi) 116/127bpm [953b/mi] 65cal 367/417W
2) 0.49mi - 4:20(8:49/mi) 121/128bpm [1066b/mi] 56cal 354/419W
3) 0.62mi - 4:01(6:28/mi) 139/156bpm [899b/mi] 61cal 470/586W
4) 0.62mi - 3:54(6:16/mi) 156/159bpm [977b/mi] 68cal 474/558W
5) 0.62mi - 3:51(6:12/mi) 155/159bpm [962b/mi] 66cal 456/497W
6) 0.62mi - 4:06(6:36/mi) 160/165bpm [1055b/mi] 72cal 458/509W
7) 0.6mi - 3:36(5:59/mi) 161/165bpm [964b/mi] 64cal 472/564W
8) 0.62mi - 5:34(8:57/mi) 134/161bpm [1199b/mi] 76cal 336/526W
9) 0.62mi - 4:46(7:41/mi) 135/141bpm [1036b/mi] 67cal 391/450W
10) 0.62mi - 4:56(7:56/mi) 133/141bpm [1056b/mi] 67cal 386/487W
11) 0.62mi - 4:58(7:59/mi) 122/132bpm [975b/mi] 64cal 375/437W
12) 0.61mi - 5:04(8:20/mi) 124/129bpm [1034b/mi] 66cal 368/432W

Ranscombe Farm circuit, still quite muddy in places but another sunny week should see them dry up (oh, isn't it going to be a bit wet this coming week?? 🤣).
Slowly building in a bit more mileage, just 6½ miles short of the 50 per week target.

1) 0.62mi - 5:14(8:26/mi) 116/127bpm [977b/mi] 67cal 352/452W
2) 0.62mi - 5:14(8:25/mi) 130/136bpm [1093b/mi] 74cal 380/494W
3) 0.62mi - 5:00(8:03/mi) 131/140bpm [1055b/mi] 72cal 389/466W
4) 0.62mi - 5:03(8:08/mi) 134/140bpm [1089b/mi] 74cal 370/499W
5) 0.62mi - 5:30(8:51/mi) 138/146bpm [1220b/mi] 79cal 366/503W
6) 0.62mi - 4:44(7:37/mi) 131/141bpm [999b/mi] 66cal 350/508W
7) 0.62mi - 5:48(9:21/mi) 140/151bpm [1309b/mi] 85cal 393/513W
8) 0.62mi - 4:48(7:43/mi) 143/151bpm [1103b/mi] 72cal 385/527W
9) 0.62mi - 4:52(7:50/mi) 140/147bpm [1097b/mi] 72cal 378/453W
10) 0.62mi - 4:36(7:25/mi) 140/145bpm [1038b/mi] 69cal 376/491W
11) 0.55mi - 4:16(7:47/mi) 141/145bpm [1098b/mi] 64cal 401/462W