Hats

1) 4.73mi - 1:43:36(21:55/mi) 67/84bpm [1469b/mi] 145cal 53/77rpm

1) 0.54mi - 5:00(9:12/mi) 131/145bpm [1205b/mi] 40cal
2) 0.06mi - 1:00(17:49/mi) 131/145bpm [2335b/mi] 8cal
3) 0.57mi - 5:00(8:44/mi) 137/151bpm [1196b/mi] 41cal
4) 0.07mi - 1:00(15:14/mi) 136/150bpm [2071b/mi] 8cal
5) 0.57mi - 5:00(8:46/mi) 146/158bpm [1280b/mi] 45cal
6) 0.07mi - 1:00(14:55/mi) 142/154bpm [2119b/mi] 8cal
7) 0.57mi - 5:00(8:50/mi) 146/155bpm [1289b/mi] 44cal
8) 0.07mi - 1:00(15:23/mi) 140/150bpm [2153b/mi] 8cal
9) 0.57mi - 5:00(8:51/mi) 152/168bpm [1345b/mi] 46cal
10) 0.11mi - 1:00(8:47/mi) 161/165bpm [1415b/mi] 10cal
11) 0.07mi - 38(8:43/mi) 167/170bpm [1457b/mi] 7cal

1) 4.73mi - 27:57(5:55/mi) 114/154bpm [674b/mi] 157cal

1) 4.55mi - 29:08(6:24/mi) 120/139bpm [769b/mi] 180cal

1) 0.52mi - 5:00(9:34/mi) 128/146bpm [1224b/mi] 34cal
2) 0.07mi - 1:00(15:07/mi) 132/147bpm [1995b/mi] 6cal
3) 0.56mi - 5:00(8:59/mi) 139/149bpm [1250b/mi] 48cal
4) 0.07mi - 1:00(14:17/mi) 135/147bpm [1929b/mi] 8cal
5) 0.55mi - 5:00(9:03/mi) 144/151bpm [1303b/mi] 51cal
6) 0.07mi - 1:00(14:12/mi) 137/149bpm [1945b/mi] 7cal
7) 0.59mi - 5:00(8:31/mi) 143/159bpm [1217b/mi] 50cal
8) 0.06mi - 1:00(15:47/mi) 146/154bpm [2304b/mi] 7cal
9) 0.6mi - 5:00(8:24/mi) 147/153bpm [1235b/mi] 52cal
10) 0.06mi - 1:00(17:31/mi) 139/149bpm [2435b/mi] 6cal
11) 0.59mi - 5:00(8:32/mi) 144/152bpm [1228b/mi] 48cal
12) 0.01mi - 3(8:44/mi) 148/148bpm [1294b/mi] 1cal

1) 0.56mi - 5:00(8:57/mi) 130/145bpm [1164b/mi] 40cal
2) 0.07mi - 1:00(13:54/mi) 137/145bpm [1905b/mi] 8cal
3) 0.52mi - 5:00(9:33/mi) 147/157bpm [1404b/mi] 49cal
4) 0.06mi - 1:00(15:57/mi) 141/152bpm [2248b/mi] 8cal
5) 0.59mi - 5:00(8:31/mi) 149/161bpm [1268b/mi] 50cal
6) 0.06mi - 1:00(16:14/mi) 149/154bpm [2419b/mi] 8cal
7) 0.59mi - 5:00(8:29/mi) 152/163bpm [1290b/mi] 53cal
8) 0.07mi - 1:00(14:43/mi) 153/156bpm [2251b/mi] 8cal
9) 0.6mi - 5:00(8:24/mi) 152/161bpm [1277b/mi] 50cal
10) 0.07mi - 1:00(15:13/mi) 150/163bpm [2282b/mi] 7cal
11) 0.6mi - 5:00(8:23/mi) 155/165bpm [1299b/mi] 46cal
12) 0.11mi - 1:00(9:07/mi) 160/163bpm [1457b/mi] 11cal
13) 0.1mi - 1:00(10:20/mi) 158/162bpm [1634b/mi] 10cal

1) 0.56mi - 5:00(8:55/mi) 120/133bpm [1069b/mi] 45cal
2) 0.07mi - 1:00(14:42/mi) 116/126bpm [1705b/mi] 8cal
3) 0.58mi - 5:00(8:41/mi) 136/160bpm [1181b/mi] 51cal
4) 0.07mi - 1:00(14:21/mi) 151/159bpm [2167b/mi] 8cal
5) 0.58mi - 5:00(8:34/mi) 156/166bpm [1336b/mi] 50cal
6) 0.06mi - 1:00(16:48/mi) 153/167bpm [2571b/mi] 8cal
7) 0.6mi - 5:00(8:19/mi) 156/163bpm [1297b/mi] 51cal
8) 0.06mi - 1:00(15:26/mi) 153/165bpm [2362b/mi] 7cal
9) 0.6mi - 5:00(8:23/mi) 154/163bpm [1290b/mi] 48cal
10) 0.07mi - 1:00(15:08/mi) 152/160bpm [2301b/mi] 8cal
11) 0.61mi - 5:00(8:09/mi) 159/171bpm [1295b/mi] 49cal
12) 0.01mi - 3(7:20/mi) 164/164bpm [1203b/mi] 1cal

1) 0.5mi - 5:00(9:58/mi) 123/146bpm [1226b/mi] 40cal
2) 0.08mi - 1:00(13:04/mi) 133/147bpm [1739b/mi] 7cal
3) 0.58mi - 5:00(8:38/mi) 134/145bpm [1157b/mi] 48cal
4) 0.07mi - 1:00(15:11/mi) 136/143bpm [2066b/mi] 7cal
5) 0.59mi - 5:00(8:32/mi) 151/171bpm [1287b/mi] 52cal
6) 0.07mi - 1:00(14:31/mi) 154/159bpm [2235b/mi] 8cal
7) 0.61mi - 5:00(8:09/mi) 159/169bpm [1295b/mi] 53cal
8) 0.07mi - 1:00(13:47/mi) 155/169bpm [2137b/mi] 8cal
9) 0.56mi - 5:00(8:53/mi) 152/165bpm [1350b/mi] 54cal
10) 0.07mi - 37(8:23/mi) 165/170bpm [1384b/mi] 8cal

Bathroom gym, no added resistance today

1) 4.71mi - 29:26(6:15/mi) 118/172bpm [738b/mi] 178cal

1) 4.62mi - 28:19(6:08/mi) 115/135bpm [705b/mi] 159cal

1) 0.46mi - 4:00(8:42/mi) 132/147bpm [1149b/mi] 37cal
2) 0.07mi - 1:00(14:37/mi) 129/147bpm [1885b/mi] 6cal
3) 0.48mi - 4:00(8:20/mi) 138/154bpm [1151b/mi] 37cal
4) 0.07mi - 1:00(13:22/mi) 140/150bpm [1871b/mi] 7cal
5) 0.48mi - 4:00(8:19/mi) 147/154bpm [1222b/mi] 40cal
6) 0.07mi - 1:00(14:31/mi) 144/151bpm [2091b/mi] 9cal
7) 0.45mi - 4:00(8:54/mi) 162/171bpm [1441b/mi] 39cal
8) 0.08mi - 1:00(13:13/mi) 158/170bpm [2087b/mi] 9cal
9) 0.48mi - 4:00(8:24/mi) 158/168bpm [1327b/mi] 40cal
10) 0.07mi - 1:00(13:42/mi) 150/157bpm [2055b/mi] 8cal
11) 0.45mi - 4:00(8:51/mi) 149/162bpm [1319b/mi] 39cal
12) 0.07mi - 42(9:25/mi) 162/166bpm [1525b/mi] 8cal

Returning to the body mechanic run/walk program to add progression to my training. This was level 7 4 x 10 min runs 1 min walks but only managed 6/10. Was tiring but also conserving myself for blood donation tomorrow.

1) 0.39mi - 4:00(10:20/mi) 120/135bpm [1239b/mi] 30cal
2) 0.07mi - 1:00(15:10/mi) 125/131bpm [1897b/mi] 7cal
3) 0.45mi - 4:00(8:58/mi) 129/144bpm [1157b/mi] 40cal
4) 0.07mi - 1:00(15:15/mi) 131/143bpm [1999b/mi] 8cal
5) 0.44mi - 4:00(9:10/mi) 140/150bpm [1283b/mi] 37cal
6) 0.07mi - 1:00(14:42/mi) 144/154bpm [2117b/mi] 8cal
7) 0.45mi - 4:00(8:53/mi) 162/176bpm [1438b/mi] 41cal
8) 0.07mi - 1:00(14:59/mi) 158/167bpm [2367b/mi] 7cal
9) 0.44mi - 4:00(9:01/mi) 161/170bpm [1452b/mi] 41cal
10) 0.07mi - 1:00(14:36/mi) 163/170bpm [2380b/mi] 8cal
11) 0.44mi - 4:00(9:02/mi) 170/179bpm [1536b/mi] 42cal
12) 0.06mi - 1:00(15:34/mi) 161/171bpm [2506b/mi] 8cal
13) 0.44mi - 4:00(9:11/mi) 165/176bpm [1516b/mi] 38cal
14) 0.06mi - 1:00(18:00/mi) 163/175bpm [2935b/mi] 7cal
15) 0.44mi - 4:00(9:07/mi) 167/182bpm [1524b/mi] 39cal
16) 0.01mi - 6(8:11/mi) 171/171bpm [1400b/mi] 1cal

Run/walk level 7 again, did 8x run reps today. Felt weak from the start, mixture of post-blood donation fatigue, slightly dodgy stomach, possible dehydration and warmer weather. Legs were ok though. Man in park ran into small child on balance bike.

1) 4.82mi - 28:55(6:00/mi) 113/131bpm [677b/mi] 154cal

1) 4.6mi - 27:27(5:58/mi) 120/140bpm [715b/mi] 168cal

1) 4.69mi - 26:49(5:43/mi) 116/154bpm [663b/mi] 157cal

1) 4.65mi - 25:51(5:34/mi) 119/152bpm [662b/mi] 162cal

1) 0.43mi - 4:00(9:17/mi) 123/143bpm [1142b/mi] 31cal
2) 0.07mi - 1:00(15:15/mi) 128/142bpm [1953b/mi] 7cal
3) 0.46mi - 4:00(8:43/mi) 133/147bpm [1159b/mi] 37cal
4) 0.07mi - 1:00(14:49/mi) 143/151bpm [2118b/mi] 8cal
5) 0.44mi - 4:00(9:01/mi) 142/152bpm [1280b/mi] 40cal
6) 0.07mi - 1:00(14:32/mi) 143/150bpm [2079b/mi] 6cal
7) 0.46mi - 4:00(8:41/mi) 161/171bpm [1398b/mi] 40cal
8) 0.07mi - 1:00(15:16/mi) 156/166bpm [2383b/mi] 7cal
9) 0.45mi - 4:00(8:49/mi) 161/170bpm [1421b/mi] 42cal
10) 0.06mi - 1:00(16:23/mi) 156/168bpm [2555b/mi] 9cal
11) 0.45mi - 4:00(8:50/mi) 167/175bpm [1475b/mi] 40cal
12) 0.01mi - 5(10:01/mi) 166/166bpm [1662b/mi] 1cal

Run/walk level 7 (10 x 4 mins), only did 6 reps and that was because my breathing was out of control and my legs were heavy. Possibly under-fuelled due to pre-lunch timing, also tired from cycling two days consecutively and walking at lunchtime yesterday? Was warm but also 'breezy'.