Funky Chicken

1) 5mi - 25:53(5:11/mi) 138/156bpm [714b/mi] 347cal 11.59/23.69mph
2) 5mi - 23:58(4:48/mi) 144/162bpm [690b/mi] 317cal 12.52/26.8mph
3) 0.27mi - 1:17(4:51/mi) 145/148bpm [702b/mi] 18cal 12.39/14.49mph

1) 5mi - 28:46(5:45/mi) 123/140bpm [708b/mi] 313cal 10.43/22.33mph
2) 2.27mi - 12:28(5:30/mi) 131/144bpm [720b/mi] 143cal 10.91/16.86mph

1) 5mi - 24:46(4:57/mi) 132/154bpm [654b/mi] 305cal 12.12/20mph
2) 5mi - 23:34(4:43/mi) 138/151bpm [650b/mi] 301cal 12.73/21.58mph
3) 1.17mi - 7:18(6:16/mi) 129/151bpm [807b/mi] 62cal 9.59/16.34mph

1) 1mi - 20:19(20:19/mi) 101/113bpm [2051b/mi] 127cal 44/58rpm 2.95/26.93mph
2) 1mi - 17:25(17:25/mi) 95/111bpm [1654b/mi] 109cal 52/59rpm 3.45/3.95mph
3) 0.13mi - 2:15(17:49/mi) 93/97bpm [1657b/mi] 15cal 51/56rpm 3.37/3.61mph

Had hoped for a SB but right ankle still not 100% and felt a bit sluggish from the start. Ankle grumpy afterwards on walk home, but rotating it a few times in each direction seemed to make it happier.

1) 1mi - 6:54(6:54/mi) 151/169bpm [1042b/mi] 103cal 8.69/9.41mph
2) 1mi - 6:56(6:56/mi) 167/169bpm [1159b/mi] 118cal 8.65/8.97mph
3) 1mi - 6:58(6:58/mi) 169/172bpm [1179b/mi] 121cal 8.6/9.04mph
4) 0.13mi - 52(6:34/mi) 170/173bpm [1116b/mi] 15cal 9.14/9.23mph

1) 1mi - 17:23(17:23/mi) 75/90bpm [1304b/mi] 110cal 55/61rpm 3.45/4.07mph
2) 1mi - 16:57(16:57/mi) 80/90bpm [1357b/mi] 100cal 54/61rpm 3.54/3.7mph
3) 0.12mi - 1:59(16:22/mi) 86/91bpm [1407b/mi] 12cal 54/57rpm 3.67/3.88mph

1) 1mi - 14:56(14:56/mi) 107/127bpm [1599b/mi] 114cal 56/62rpm 4.02/4.24mph
2) 0.98mi - 13:50(14:03/mi) 109/119bpm [1531b/mi] 101cal 60/65rpm 4.27/4.7mph

Had been aiming for up to 9 but ankle started to complain around mile 5 so cut it short at just over 10k.

1) 1mi - 9:17(9:17/mi) 123/141bpm [1142b/mi] 109cal 6.46/7.18mph
2) 1mi - 8:35(8:35/mi) 136/143bpm [1167b/mi] 115cal 6.99/7.58mph
3) 1mi - 8:36(8:36/mi) 135/141bpm [1162b/mi] 110cal 6.97/7.39mph
4) 1mi - 8:31(8:31/mi) 136/150bpm [1158b/mi] 108cal 7.05/7.6mph
5) 1mi - 8:29(8:29/mi) 138/145bpm [1171b/mi] 108cal 7.07/7.45mph
6) 1mi - 8:31(8:31/mi) 141/151bpm [1200b/mi] 113cal 7.05/7.51mph
7) 0.26mi - 2:11(8:21/mi) 134/136bpm [1119b/mi] 24cal 7.18/7.18mph

Each leg:
10x heel raises
10x heel slides
10x ankle rotations
10x clam

1) 5mi - 33:57(6:47/mi) 123/152bpm [835b/mi] 373cal 8.84/18.99mph
2) 2.46mi - 12:38(5:08/mi) 116/134bpm [596b/mi] 91cal 11.68/18.68mph

1) 5mi - 25:34(5:07/mi) 126/150bpm [644b/mi] 298cal 11.74/22.54mph
2) 5mi - 23:05(4:37/mi) 142/158bpm [655b/mi] 312cal 13/19.93mph
3) 5mi - 26:14(5:15/mi) 138/152bpm [724b/mi] 303cal 11.44/20.2mph
4) 0.72mi - 3:30(4:51/mi) 135/143bpm [654b/mi] 33cal 12.38/18.12mph

Hadn’t meant for this to be a speedy one as it was going to be a careful test of the right ankle, but the pace felt good and the ankle barely gave any complaints until I’d cooled down afterwards.

1) 1mi - 8:40(8:40/mi) 135/146bpm [1170b/mi] 116cal 6.92/7.74mph
2) 1mi - 7:55(7:55/mi) 151/164bpm [1196b/mi] 120cal 7.57/8.39mph
3) 1mi - 7:31(7:31/mi) 152/162bpm [1143b/mi] 114cal 7.98/8.64mph
4) 1mi - 7:14(7:14/mi) 158/163bpm [1144b/mi] 114cal 8.29/8.93mph
5) 1mi - 6:58(6:58/mi) 161/168bpm [1123b/mi] 112cal 8.61/8.97mph
6) 1mi - 7:24(7:24/mi) 164/171bpm [1213b/mi] 122cal 8.12/8.79mph
7) 0.25mi - 1:44(6:55/mi) 166/168bpm [1149b/mi] 29cal 8.67/8.93mph

Wore ankle support, and barely noticed any issues with ankle during ride. Not too bad after cooldown. Removed support and walked just over a mile later in the afternoon with a few aches but nothing too major.

1) 5mi - 25:35(5:07/mi) 122/145bpm [624b/mi] 276cal 11.73/27.61mph
2) 5mi - 24:10(4:50/mi) 128/151bpm [619b/mi] 258cal 12.41/19.83mph
3) 0.78mi - 3:50(4:53/mi) 133/140bpm [650b/mi] 44cal 12.28/19.08mph

1) 5mi - 26:29(5:18/mi) 136/160bpm [720b/mi] 340cal 11.33/25.82mph
2) 2.31mi - 11:24(4:57/mi) 144/160bpm [712b/mi] 155cal 12.13/27.38mph

Ankle support. Held up pretty well, bar a couple of jolts when I had to turn my foot at an angle suddenly. Seems no worse after run than it was before.

1) 1mi - 8:37(8:37/mi) 141/161bpm [1215b/mi] 120cal 6.96/7.45mph
2) 1mi - 8:13(8:13/mi) 147/157bpm [1209b/mi] 120cal 7.3/7.58mph
3) 1mi - 8:17(8:17/mi) 153/159bpm [1267b/mi] 125cal 7.25/7.72mph
4) 1mi - 8:01(8:01/mi) 159/165bpm [1276b/mi] 126cal 7.48/8.2mph
5) 0.5mi - 4:08(8:13/mi) 159/164bpm [1307b/mi] 65cal 7.3/7.97mph

Walking without ankle support, to gauge how it is ahead of tomorrow's parkrun. Still not 100%, but definitely a lot better than it has been, so the support yesterday must have helped.

1) 1mi - 16:57(16:57/mi) 89/107bpm [1509b/mi] 111cal 54/64rpm 3.54/4.44mph
2) 1mi - 14:54(14:54/mi) 92/102bpm [1371b/mi] 104cal 57/72rpm 4.03/4.95mph
3) 1mi - 17:05(17:05/mi) 94/103bpm [1606b/mi] 104cal 54/61rpm 3.51/3.97mph
4) 1mi - 17:15(17:15/mi) 91/101bpm [1570b/mi] 107cal 53/66rpm 3.48/3.7mph
5) 0.96mi - 16:54(17:36/mi) 89/99bpm [1567b/mi] 102cal 50/61rpm 3.41/3.99mph

1) 1.98mi - 13:19(6:44/mi) 125/144bpm [842b/mi] 158cal 8.91/14.67mph

Thought the ankle might be the one to watch, but instead ended up pulling something in the back of my right thigh at about 4.5 km. Soldiered on to the finish, but was definitely slowed down a bit by it, otherwise I reckon I would have been nearer 21 minutes. Positives are I achieved the average pace I was aiming for, and my breathing was the best it’s been running fast over this distance.

1) 1mi - 6:43(6:43/mi) 156/168bpm [1047b/mi] 103cal 8.94/9.85mph
2) 1mi - 6:46(6:46/mi) 167/169bpm [1130b/mi] 114cal 8.87/8.97mph
3) 1mi - 6:50(6:50/mi) 169/172bpm [1154b/mi] 117cal 8.78/9.16mph
4) 0.15mi - 57(6:29/mi) 168/169bpm [1089b/mi] 16cal 9.26/9.14mph

1) 0.78mi - 6:29(8:20/mi) 141/153bpm [1175b/mi] 89cal 7.2/7.93mph

1) 2.06mi - 11:02(5:22/mi) 120/138bpm [643b/mi] 120cal 11.19/20.1mph

Test of hamstring. Felt a bit iffy on uphill at start then barely noticeable after first few miles, when ankle was more achy instead. Need to revert back to ankle support for a few days at least. Iced hamstring immediately afterwards.

1) 1mi - 19:39(19:39/mi) 90/109bpm [1768b/mi] 118cal 49/55rpm 3.06/3.28mph
2) 1mi - 20:26(20:26/mi) 82/107bpm [1676b/mi] 108cal 47/79rpm 2.93/48.51mph
3) 1mi - 19:46(19:46/mi) 85/96bpm [1680b/mi] 112cal 48/58rpm 3.04/3.72mph
4) 1mi - 22:34(22:34/mi) 84/105bpm [1896b/mi] 105cal 43/57rpm 2.66/3.74mph
5) 0.21mi - 3:56(18:30/mi) 86/94bpm [1591b/mi] 21cal 53/57rpm 3.24/3.53mph

3x 8 reps: bridge, step, squat

3x 8 reps: bridge, step, squat

Gentle ride. Monitored hamstring closely and eased off speed any time I wasn't sure if I might be imagining a twinge or not. No aches or pains afterwards. Iced hamstring when got home.

1) 5mi - 30:23(6:05/mi) 102/133bpm [620b/mi] 220cal 9.87/15.53mph
2) 2.95mi - 15:16(5:10/mi) 114/132bpm [590b/mi] 127cal 11.6/18.49mph

Ankle support. Monitored hamstring throughout but barely noticed any issues with it - ankle had faint ache but otherwise no issues despite uphills which nagged the hamstring yesterday - went further today, easily 5 mins per mile faster. Iced hamstring when got home.

1) 1mi - 16:13(16:13/mi) 78/97bpm [1264b/mi] 102cal 55/67rpm 3.7/4.36mph
2) 1mi - 14:33(14:33/mi) 91/109bpm [1324b/mi] 110cal 59/64rpm 4.12/4.55mph
3) 1mi - 14:59(14:59/mi) 97/112bpm [1453b/mi] 118cal 58/63rpm 4/4.63mph
4) 1mi - 15:11(15:11/mi) 85/105bpm [1290b/mi] 100cal 58/66rpm 3.95/4.53mph
5) 1mi - 15:18(15:18/mi) 92/103bpm [1408b/mi] 108cal 57/64rpm 3.92/4.4mph
6) 0.64mi - 9:45(15:12/mi) 86/96bpm [1307b/mi] 66cal 58/64rpm 3.95/4.47mph

2x 10 reps with resistance band on both ankles: eversion, flexion.

Ankle support. Taking F to guitar practice. Went for a walk and a browse round some of the shops. Ankle complaining a bit at times - definitely need to do some ankle exercises with a resistance band.

1) 1mi - 17:33(17:33/mi) 86/104bpm [1509b/mi] 119cal 53/60rpm 3.42/3.97mph
2) 1mi - 15:05(15:05/mi) 91/109bpm [1372b/mi] 109cal 56/118rpm 3.98/4.55mph
3) 0.97mi - 16:23(16:48/mi) 80/94bpm [1344b/mi] 93cal 55/62rpm 3.57/4.4mph

School run, via Argos to pick up new bike pump. Wore hiking boots and no ankle support - ankle grumpy on way home, so have put support back on for remainder of the day.

3x 8 reps: bridge, step, squat. Sinews around right kneecap making audible sounds a bit towards the end.

Ankle support - no complaints. Bit more ambitious than yesterday's ride: more hilly and a bit faster. Hamstring ok for most of it but may have aggravated towards the end.

1) 5mi - 26:04(5:13/mi) 122/144bpm [636b/mi] 288cal 11.51/25.51mph
2) 5mi - 28:02(5:36/mi) 125/144bpm [701b/mi] 267cal 10.7/16.7mph
3) 0.2mi - 1:23(6:55/mi) 117/123bpm [809b/mi] 8cal 8.68/10.81mph

Ankle support - only really noticed a bit of discomfort in ankle when got home. Pace felt comfortable and just the occasional faint feeling of caution around the hamstring that came and went.

1) 1mi - 14:22(14:22/mi) 100/120bpm [1437b/mi] 109cal 59/67rpm 4.18/4.95mph
2) 1mi - 14:16(14:16/mi) 112/125bpm [1597b/mi] 113cal 59/66rpm 4.21/4.66mph
3) 1mi - 14:28(14:28/mi) 112/121bpm [1619b/mi] 111cal 60/64rpm 4.15/4.47mph
4) 1mi - 14:18(14:18/mi) 107/121bpm [1530b/mi] 114cal 59/62rpm 4.19/4.68mph
5) 1mi - 14:44(14:44/mi) 107/119bpm [1577b/mi] 109cal 59/63rpm 4.07/4.68mph
6) 0.54mi - 7:57(14:44/mi) 94/110bpm [1384b/mi] 54cal 58/68rpm 4.07/4.59mph

School and Maths pickups/dropoff, with walk in between. Ankle ok until heading home. No issues at all with hamstring.

3x 8 reps: bridge, step, squat. Did this post-run. Bridge felt a bit more tiring than usual.

UPDATE: 1.5 hrs later, felt a sudden pain in the area when sat down a bit quick at the kitchen table - wasn't sure if I accidentally dug my thumb into the injured area or if it just overstretched, but will have to tread carefully again

Cautious test of the hamstring, went better than I could have hoped for. No noticeable issues. Ankle not too achy throughout.

5 min warm-up
1 min run / 1 min walk x10 (accidentally did 11 runs)
c5 min warm-down

1) 0.35mi - 5:00(14:29/mi) 92/100bpm [1333b/mi] 36cal 4.14/4.63mph
2) 0.1mi - 1:00(9:33/mi) 110/113bpm [1050b/mi] 9cal 6.29/6.32mph
3) 0.08mi - 1:00(12:40/mi) 103/113bpm [1305b/mi] 9cal 4.74/6.35mph
4) 0.11mi - 1:00(9:22/mi) 115/132bpm [1076b/mi] 10cal 6.41/6.95mph
5) 0.08mi - 1:00(13:05/mi) 123/134bpm [1609b/mi] 11cal 4.59/6.1mph
6) 0.11mi - 1:00(9:01/mi) 115/128bpm [1037b/mi] 10cal 6.65/6.53mph
7) 0.08mi - 1:00(12:41/mi) 121/134bpm [1534b/mi] 10cal 4.73/6.32mph
8) 0.12mi - 1:00(8:32/mi) 112/119bpm [956b/mi] 9cal 7.03/7.18mph
9) 0.08mi - 1:00(13:02/mi) 110/123bpm [1434b/mi] 9cal 4.6/7.18mph
10) 0.11mi - 1:00(9:11/mi) 115/128bpm [1057b/mi] 9cal 6.53/7.12mph
11) 0.08mi - 1:00(12:16/mi) 125/130bpm [1534b/mi] 10cal 4.89/6.45mph
12) 0.11mi - 1:00(8:55/mi) 119/134bpm [1061b/mi] 10cal 6.73/6.95mph
13) 0.08mi - 1:00(12:41/mi) 126/138bpm [1598b/mi] 12cal 4.73/6.39mph
14) 0.11mi - 1:00(9:01/mi) 117/129bpm [1055b/mi] 10cal 6.65/6.82mph
15) 0.08mi - 1:00(12:59/mi) 121/135bpm [1571b/mi] 10cal 4.62/6.62mph
16) 0.12mi - 1:00(8:31/mi) 120/132bpm [1022b/mi] 10cal 7.05/6.78mph
17) 0.07mi - 1:00(13:33/mi) 128/133bpm [1734b/mi] 11cal 4.43/6.8mph
18) 0.11mi - 1:00(8:57/mi) 125/137bpm [1118b/mi] 11cal 6.71/6.57mph
19) 0.07mi - 1:00(13:22/mi) 128/139bpm [1711b/mi] 10cal 4.49/6.51mph
20) 0.12mi - 1:00(8:30/mi) 118/129bpm [1003b/mi] 9cal 7.06/6.3mph
21) 0.08mi - 1:00(12:38/mi) 126/133bpm [1592b/mi] 10cal 4.75/6.32mph
22) 0.42mi - 5:00(11:55/mi) 107/137bpm [1275b/mi] 43cal 5.04/6.74mph
23) 0.18mi - 2:37(14:30/mi) 92/95bpm [1335b/mi] 20cal 4.14/4.72mph

2x 10 reps with resistance band on both ankles: eversion, flexion.

Ankle support. Ankle still a bit grizzly after mileage covered yesterday. A few tests of hamstring when jogged to pedestrian lights, and then again later on for 10 secs or so - jury's out, so may need to carefully test later.

1) 1mi - 15:48(15:48/mi) 89/108bpm [1406b/mi] 109cal 57/63rpm 3.8/4.51mph
2) 1mi - 14:39(14:39/mi) 94/104bpm [1377b/mi] 107cal 58/64rpm 4.1/4.7mph
3) 1mi - 15:45(15:45/mi) 96/117bpm [1512b/mi] 112cal 56/78rpm 3.81/5.82mph
4) 0.9mi - 13:48(15:22/mi) 91/111bpm [1398b/mi] 99cal 58/75rpm 3.91/5.22mph

3x 8 reps: bridge, step, squat. Did this after afternoon school-run. Bridge felt a bit iffy in the middle rep then picked up for the last.

2x 10 reps with resistance band on both ankles: eversion, flexion.

No noticeable hamstring issues on ride, though dug around in the muscle a bit afterwards and could still feel a tender spot. Ankle mostly good.

1) 5mi - 24:57(4:59/mi) 107/145bpm [534b/mi] 209cal 12.03/18.66mph
2) 4.33mi - 24:19(5:37/mi) 116/137bpm [652b/mi] 201cal 10.67/18.41mph

2x 10 reps with resistance band on both ankles: eversion, flexion.

Foam roller on right thigh afterwards for a few mins - no major discomfort, unless I wasn't getting the angle right.

Ankle support - wondering if it might have been restricting the ankle a bit today so might ease off wearing it. No noticeable issues with hamstring since waking up.

1) 1mi - 17:02(17:02/mi) 85/107bpm [1448b/mi] 113cal 55/61rpm 3.52/4.19mph
2) 1mi - 15:50(15:50/mi) 94/104bpm [1488b/mi] 105cal 55/63rpm 3.79/4.49mph
3) 1mi - 15:38(15:38/mi) 101/132bpm [1578b/mi] 123cal 56/63rpm 3.84/4.59mph
4) 1mi - 14:45(14:45/mi) 91/106bpm [1342b/mi] 99cal 58/65rpm 4.07/4.4mph
5) 0.11mi - 1:37(14:31/mi) 90/93bpm [1307b/mi] 11cal 59/61rpm 4.13/4.22mph

3x 8 reps: bridge, step, squat.

Did exercises after using new massage gun on right calf and thigh. Bridge felt a lot easier than last few days, though it might have been the switch to a carpeted surface that helped.

5 min warm-up
2 min run / 1 min walk x8

c5 min warm-down

Felt a bit battered in my legs last night, and wasn't sure how they'd be this morning so was all set to start the session and quickly end it if I had to. Hamstring on v good behaviour throughout. Occasional ache in ankle. Wasn't sure if hip might be on verge of complaining so will have to watch that now too!

1) 0.37mi - 5:00(13:39/mi) 95/105bpm [1296b/mi] 37cal 4.4/5.03mph
2) 0.22mi - 2:00(9:04/mi) 127/135bpm [1151b/mi] 24cal 6.62/7.39mph
3) 0.08mi - 1:00(12:40/mi) 124/135bpm [1571b/mi] 10cal 4.74/6.78mph
4) 0.22mi - 2:00(9:08/mi) 129/137bpm [1178b/mi] 24cal 6.57/7.12mph
5) 0.08mi - 1:00(12:27/mi) 124/131bpm [1544b/mi] 11cal 4.82/6.37mph
6) 0.22mi - 2:00(8:57/mi) 135/148bpm [1207b/mi] 25cal 6.71/6.35mph
7) 0.07mi - 1:00(13:49/mi) 138/149bpm [1907b/mi] 13cal 4.34/6.37mph
8) 0.23mi - 2:00(8:35/mi) 139/146bpm [1192b/mi] 26cal 6.99/7.26mph
9) 0.08mi - 1:00(12:49/mi) 135/145bpm [1731b/mi] 12cal 4.68/7.26mph
10) 0.24mi - 2:00(8:22/mi) 137/149bpm [1147b/mi] 26cal 7.16/7.22mph
11) 0.08mi - 1:00(12:43/mi) 140/150bpm [1781b/mi] 12cal 4.72/7.14mph
12) 0.23mi - 2:00(8:47/mi) 140/147bpm [1231b/mi] 25cal 6.82/6.93mph
13) 0.08mi - 1:00(12:28/mi) 135/146bpm [1683b/mi] 12cal 4.81/6.93mph
14) 0.24mi - 2:00(8:21/mi) 137/146bpm [1144b/mi] 25cal 7.19/7.2mph
15) 0.08mi - 1:00(13:15/mi) 140/149bpm [1856b/mi] 13cal 4.53/7.2mph
16) 0.24mi - 2:00(8:17/mi) 140/146bpm [1160b/mi] 26cal 7.24/7.49mph
17) 0.07mi - 1:00(13:35/mi) 133/146bpm [1806b/mi] 11cal 4.42/7.22mph
18) 0.37mi - 5:00(13:28/mi) 109/117bpm [1467b/mi] 37cal 4.46/5.36mph
19) 0.02mi - 20(13:14/mi) 106/107bpm [1403b/mi] 2cal 4.53/4.7mph

3x 8 reps: bridge, step, squat.

Did this after using massage gun on right calf before lunch and side of right thigh after lunch (acting on aches in ankle and hip regions). A few muscle aches at points throughout, but generally felt ok.

Walk to parkrun for marshalling duties. No problems throughout, though base of right calf was straining a bit when walked back from the shops later in the morning.

1) 1mi - 15:51(15:51/mi) 93/105bpm [1474b/mi] 111cal 55/61rpm 3.78/4.49mph
2) 1mi - 15:05(15:05/mi) 89/111bpm [1342b/mi] 103cal 57/118rpm 3.98/4.49mph
3) 0.2mi - 3:06(15:10/mi) 97/112bpm [1472b/mi] 20cal 55/59rpm 3.95/4.13mph

3x 8 reps: bridge, step, squat.

Followed by ankle relief pain exercises, inc. 3x 10 heel raises using back of chair for support

Family walk to shops and back. Right ankle and lower calf feeling a bit sensitive again towards end of walk - not sure if it's the heavier shoes or ankle worsening.

1) 1mi - 19:15(19:15/mi) 76/86bpm [1462b/mi] 108cal 48/77rpm 3.12/3.49mph
2) 1mi - 20:53(20:53/mi) 81/94bpm [1691b/mi] 115cal 47/58rpm 2.87/4.78mph
3) 0.33mi - 7:05(21:23/mi) 82/94bpm [1753b/mi] 35cal 47/51rpm 2.81/3.07mph

Walk/Run
5 min warm-up

4 min run / 1 min walk x6
c5 min warm-down

Went well. No complaints, apart from faint ache in ankle towards the end.

1) 0.37mi - 5:00(13:31/mi) 87/99bpm [1176b/mi] 37cal 4.44/5.01mph
2) 0.45mi - 4:00(8:49/mi) 123/134bpm [1085b/mi] 46cal 6.8/7.01mph
3) 0.08mi - 1:00(13:07/mi) 122/133bpm [1600b/mi] 11cal 4.57/6.82mph
4) 0.44mi - 4:00(9:01/mi) 134/143bpm [1209b/mi] 53cal 6.65/6.93mph
5) 0.07mi - 1:00(13:24/mi) 123/137bpm [1648b/mi] 11cal 4.48/6.85mph
6) 0.45mi - 4:00(8:57/mi) 129/142bpm [1156b/mi] 49cal 6.7/7.01mph
7) 0.07mi - 1:00(14:04/mi) 127/140bpm [1787b/mi] 11cal 4.26/6.59mph
8) 0.45mi - 4:00(8:58/mi) 133/146bpm [1193b/mi] 50cal 6.69/6.85mph
9) 0.07mi - 1:00(13:53/mi) 124/136bpm [1722b/mi] 10cal 4.32/6.45mph
10) 0.45mi - 4:00(8:55/mi) 125/135bpm [1115b/mi] 44cal 6.73/6.87mph
11) 0.07mi - 1:00(13:57/mi) 126/138bpm [1757b/mi] 10cal 4.3/6.68mph
12) 0.44mi - 4:00(9:08/mi) 136/144bpm [1242b/mi] 51cal 6.57/6.64mph
13) 0.08mi - 1:00(13:15/mi) 129/140bpm [1709b/mi] 11cal 4.53/6.62mph
14) 0.35mi - 5:00(14:15/mi) 101/111bpm [1439b/mi] 35cal 4.21/4.68mph
15) 0.01mi - 4(10:28/mi) 102/103bpm [1067b/mi] 5.74/4.47mph

Ankle relief pain exercises, inc. 3x 10 heel raises using back of chair for support. Did this after sudden pain in ankle walking upstairs. A lot more clicking in the ankle and foot at the moment!

Thigh also a bit sensitive still in area where I used the massage gun - not sure if it's just from my exercise today or using the gun on it.

3x 8 reps: bridge, step, squat.

Did this after using massage gun for 10 mins on outside of right thigh. Had felt a slight tightness below my arse when out walking after the bike ride. Site of the original strain now feels fine, so will need to keep an eye on this other one, though it felt a lot better after using the massage gun on it.

Ankle on good behaviour throughout, and no issues with rest of leg either!

1) 5mi - 27:02(5:24/mi) 113/146bpm [611b/mi] 251cal 11.1/21.77mph
2) 5mi - 27:45(5:33/mi) 142/161bpm [788b/mi] 372cal 10.81/18.83mph
3) 1.98mi - 8:04(4:05/mi) 135/150bpm [550b/mi] 86cal 14.72/23.92mph

Ankle relief pain exercises, inc. 3x 10 heel raises using back of chair for support. Also tried heel raises with left leg lifted - struggled through one set of 10.

Threw in 6x 30 sec short jogs every half mile or so from first mile onward. Ankle not terrible, but still needs work.

1) 1mi - 16:58(16:58/mi) 81/107bpm [1375b/mi] 106cal 51/76rpm 3.54/6.3mph
2) 1mi - 13:56(13:56/mi) 94/118bpm [1309b/mi] 111cal 59/78rpm 4.31/6.18mph
3) 1mi - 13:49(13:49/mi) 109/135bpm [1506b/mi] 124cal 60/78rpm 4.34/6.32mph
4) 1mi - 13:37(13:37/mi) 98/131bpm [1335b/mi] 105cal 61/78rpm 4.4/6.68mph
5) 0.03mi - 32(16:48/mi) 99/101bpm [1663b/mi] 4cal 57/61rpm 3.57/4.17mph

Had been wearing ankle support and forgot to take it off pre-walk. Ankle pretty good for first few miles but noticed it started to ache after one of the uphill sections. Mostly fine then on the down, so something to think about!

[Applying ice to ankle after this at spaced intervals to see if it can help; no cycling next few days in case that's a contributing factor; also watched a physio vid which suggested using massage gun bullet attachment on back and sides of calf muscle may loosen things up, so have given that a go too]

1) 1mi - 15:56(15:56/mi) 90/114bpm [1434b/mi] 115cal 53/62rpm 3.76/4.82mph
2) 1mi - 14:45(14:45/mi) 106/124bpm [1563b/mi] 116cal 56/61rpm 4.07/4.57mph
3) 1mi - 13:57(13:57/mi) 102/123bpm [1424b/mi] 106cal 59/63rpm 4.3/4.59mph
4) 1mi - 13:38(13:38/mi) 97/104bpm [1323b/mi] 99cal 58/65rpm 4.4/5.05mph
5) 0.33mi - 4:40(14:10/mi) 97/103bpm [1374b/mi] 34cal 59/61rpm 4.24/4.72mph

3x 8 reps: bridge, squat. 2x 8 reps (both sides): lunge.

Day 1 of swapping steps out for lunge. A few minor complaints from right calf and knee, but other areas on good behaviour.

[Had to reupload this activity after splitting/trimming it for analysis and then losing the original file from my log]

5 min warm-up

9 min run / 1 min walk x3
c5 min warm-down

Wasn't sure how this would go after a few aches and pains in ankle and upper thigh last night, but it felt good and I was even able to up the pace a bit, though eased off any time I wasn't sure if hamstring might be on verge of complaining. Ankle started off a bit iffy, then barely noticed it later on, but it didn't like the stairs once I was back home.

1) 1m - 10:18(10:18/m) 121/149bpm [1243b/mi] 138/158rpm
2) 1m - 8:49(8:49/m) 148/161bpm [1302b/mi] 147/158rpm
3) 1m - 8:30(8:30/m) 147/158bpm [1251b/mi] 147/158rpm
4) 1m - 9:27(9:27/m) 146/162bpm [1382b/mi] 140/158rpm
5) 0.22m - 3:03(14:07/m) 112/119bpm [1587b/mi] 118/152rpm

3x 8 reps: bridge, squat. 2x 8 reps (both sides): lunge.

Right leg not feeling 100% on bridge and lunge. Used massage gun on thigh afterwards and the tight area had moved back down the side of the thigh away from the hip. Felt like the massage loosened it a little.

Had intended for this to be a c4 mile walk to squish the Fetchpoint bug I missed earlier, but wasn't sure if there might be a sensitive spot in the back of my right knee on the way to school pickup - didn't notice it after that, but enough to make me more cautious. Ankle not doing too badly, so probably for the best not to overdo it.

1) 1mi - 15:54(15:54/mi) 85/98bpm [1351b/mi] 109cal 56/61rpm 3.77/4.28mph
2) 0.47mi - 7:06(14:57/mi) 88/96bpm [1316b/mi] 52cal 57/60rpm 4.01/4.17mph

5 min warm-up jog
1 mile run / 30 sec walk x4
5 min warm-down jog

Took a risk and brought tomorrow's planned session forward so that I could have two rest days before parkrun. Ankle pretty good throughout despite including a hill climb. Slight ache in lower right calf in first mile rep, made me ease pace slightly then it just went away. A kind of clammy feeling at bottom of right thigh in last mile rep, came and went a few times but something to watch for in future.

1) 0.52mi - 5:00(9:33/mi) 117/127bpm [1116b/mi] 54cal 6.29/7.28mph
2) 0.04mi - 30(12:20/mi) 121/124bpm [1493b/mi] 5cal 4.87/6.18mph
3) 1mi - 9:18(9:18/mi) 136/148bpm [1266b/mi] 124cal 6.45/6.89mph
4) 0.04mi - 30(13:06/mi) 137/140bpm [1795b/mi] 6cal 4.58/6.45mph
5) 1mi - 9:03(9:03/mi) 142/154bpm [1284b/mi] 126cal 6.63/6.89mph
6) 0.04mi - 30(12:46/mi) 149/150bpm [1903b/mi] 7cal 4.7/6.74mph
7) 1mi - 8:57(8:57/mi) 152/158bpm [1361b/mi] 134cal 6.7/7.03mph
8) 0.04mi - 30(12:33/mi) 152/155bpm [1907b/mi] 7cal 4.78/6.51mph
9) 1mi - 8:36(8:36/mi) 147/158bpm [1265b/mi] 122cal 6.97/7.31mph
10) 0.04mi - 30(13:46/mi) 140/143bpm [1926b/mi] 5cal 4.36/7.18mph
11) 0.55mi - 5:00(9:07/mi) 132/140bpm [1204b/mi] 52cal 6.58/6.76mph
12) 0.01mi - 2(4:22/mi) 140/140bpm [612b/mi] 13.74/6.64mph

3x 8 reps: bridge, step, squat.

Switched back to steps from lunges to reduce injury risk. Both legs a bit meh during bridges.

Used massage gun on calves but felt like ache had returned to thigh after that!

Ankle not too bad but borderline after uphill section. Back of right knee still has faint ache and felt 'clammy' again just after 2 miles in. Iced for 20 mins when got home.

1) 1mi - 16:49(16:49/mi) 87/116bpm [1463b/mi] 118cal 52/87rpm 3.57/4.74mph
2) 1mi - 14:42(14:42/mi) 97/126bpm [1426b/mi] 111cal 57/61rpm 4.08/4.7mph
3) 1mi - 15:35(15:35/mi) 101/136bpm [1573b/mi] 119cal 56/68rpm 3.85/4.84mph
4) 0.89mi - 13:43(15:20/mi) 86/105bpm [1318b/mi] 88cal 56/61rpm 3.91/4.4mph

3x 8 reps: bridge, step, squat.

Legs generally felt pretty good. Wasn’t sure if I was imagining warmth at the back of the right thigh, so will assume it probably was on verge of complaining.

1) 1mi - 14:21(14:21/mi) 96/119bpm [1377b/mi] 110cal 58/78rpm 4.18/5.01mph
2) 1mi - 14:12(14:12/mi) 96/120bpm [1363b/mi] 107cal 57/63rpm 4.23/4.84mph
3) 0.67mi - 10:03(15:02/mi) 91/102bpm [1368b/mi] 70cal 57/62rpm 3.99/4.53mph

4:30 warm-up / 30 sec walk
4:30 min run / 30 sec walk x4
5 min warm-down

Weather not great. Didn't feel like I had a lot of oomph, but that was a good thing as the actual running side of things went to plan at least. No aches, pains, or clamminess in the thigh area.

1) 0.44mi - 4:30(10:16/mi) 115/125bpm [1181b/mi] 48cal 5.84/6.18mph
2) 0.04mi - 30(12:29/mi) 121/125bpm [1511b/mi] 5cal 4.8/6.2mph
3) 0.48mi - 4:30(9:26/mi) 118/126bpm [1113b/mi] 49cal 6.36/6.74mph
4) 0.04mi - 30(12:22/mi) 123/126bpm [1520b/mi] 5cal 4.85/6.57mph
5) 0.5mi - 4:30(8:57/mi) 132/141bpm [1182b/mi] 57cal 6.7/6.97mph
6) 0.04mi - 30(13:00/mi) 129/135bpm [1676b/mi] 6cal 4.62/6.66mph
7) 0.49mi - 4:30(9:16/mi) 137/153bpm [1270b/mi] 59cal 6.47/6.93mph
8) 0.04mi - 30(12:45/mi) 135/136bpm [1721b/mi] 6cal 4.71/6.41mph
9) 0.52mi - 4:30(8:43/mi) 142/153bpm [1238b/mi] 62cal 6.88/7.24mph
10) 0.04mi - 30(12:28/mi) 135/137bpm [1684b/mi] 6cal 4.81/6.64mph
11) 0.55mi - 5:00(9:08/mi) 130/137bpm [1186b/mi] 57cal 6.57/6.62mph
12) 0.55mi - 1(1/mi) 130/137bpm [3b/mi] 57cal 6.57/6.62mph

4:30 warm-up / 30 sec walk
4:30 min run / 30 sec walk x8
5 min warm-down

Took a chance and brought yesterday's scheduled run forward a day. Closely monitored right thigh and adjusted pace if I sensed any possible issues. Ended up being the ankle that complained the most, in the last mile or so. Iced for 20 mins when got back.

1) 0.44mi - 4:30(10:09/mi) 121/130bpm [1229b/mi] 51cal 5.91/6.18mph
2) 0.04mi - 30(12:47/mi) 125/128bpm [1597b/mi] 5cal 4.7/6.18mph
3) 0.47mi - 4:30(9:37/mi) 128/136bpm [1232b/mi] 56cal 6.24/6.53mph
4) 0.06mi - 30(8:23/mi) 126/127bpm [1056b/mi] 5cal 7.16/5.41mph
5) 0.49mi - 4:30(9:12/mi) 136/152bpm [1251b/mi] 60cal 6.53/6.91mph
6) 0.04mi - 30(11:48/mi) 134/136bpm [1582b/mi] 6cal 5.08/6.59mph
7) 0.47mi - 4:30(9:29/mi) 131/138bpm [1243b/mi] 55cal 6.33/6.8mph
8) 0.04mi - 30(12:26/mi) 139/140bpm [1729b/mi] 6cal 4.83/6.47mph
9) 0.49mi - 4:30(9:09/mi) 141/146bpm [1291b/mi] 62cal 6.55/6.7mph
10) 0.04mi - 30(13:05/mi) 139/142bpm [1819b/mi] 6cal 4.59/6.53mph
11) 0.48mi - 4:30(9:20/mi) 141/149bpm [1315b/mi] 60cal 6.43/6.66mph
12) 0.04mi - 30(11:52/mi) 138/145bpm [1638b/mi] 6cal 5.05/5.95mph
13) 0.49mi - 4:30(9:08/mi) 138/147bpm [1260b/mi] 58cal 6.57/6.78mph
14) 0.04mi - 30(12:17/mi) 147/149bpm [1807b/mi] 7cal 4.88/6.7mph
15) 0.49mi - 4:30(9:08/mi) 138/146bpm [1259b/mi] 58cal 6.57/6.8mph
16) 0.04mi - 30(12:31/mi) 144/146bpm [1802b/mi] 6cal 4.79/6.53mph
17) 0.51mi - 4:30(8:52/mi) 138/143bpm [1224b/mi] 57cal 6.76/6.97mph
18) 0.04mi - 30(11:07/mi) 139/140bpm [1545b/mi] 6cal 5.4/6.78mph
19) 0.57mi - 5:00(8:51/mi) 140/148bpm [1238b/mi] 64cal 6.78/7.03mph
20) 0mi - 1(4:03/mi) 149/149bpm [604b/mi] 14.79/6.62mph

3x 8 reps: bridge, step, squat.

Did this after a trip to the park with F, where we ended up doing 0.1 mile speed reps - perhaps not the best thing for me at the moment! Ran 1st rep at 7:54 pace and 2nd at 6:23 pace, but felt a nag in my thigh during that one so stopped. Ok walking afterwards, and tried a light jog with no ill effects. Had been feeling pretty good before that, so hoping it hasn't mucked up my recovery too much...

Mathnasium dropoff and shops rtn

Walk to parkrun start & back for marshalling.

3x 8 reps: bridge, step, squat.

Used massage gun on legs afterwards. No tightness in right thigh but managed to iron some out in top of calves.

Walking back from junior parkrun. Ankle complaining on and off.

1) 1mi - 19:34(19:34/mi) 72/83bpm [1409b/mi] 104cal 48/59rpm 3.07/3.7mph
2) 1mi - 20:23(20:23/mi) 80/111bpm [1631b/mi] 114cal 45/79rpm 2.94/5.26mph
3) 1mi - 17:30(17:30/mi) 94/104bpm [1645b/mi] 121cal 51/58rpm 3.43/3.95mph
4) 0.77mi - 13:06(16:58/mi) 87/104bpm [1476b/mi] 77cal 54/62rpm 3.54/4.01mph

Walk to junior parkrun. Wasn’t sure if thigh had a few grumbles on the way or I’m just fixating on it!

1) 1mi - 14:00(14:00/mi) 91/104bpm [1274b/mi] 105cal 61/66rpm 4.29/4.93mph
2) 1mi - 14:36(14:36/mi) 88/98bpm [1285b/mi] 107cal 58/73rpm 4.11/4.47mph
3) 0.25mi - 3:42(14:33/mi) 87/93bpm [1266b/mi] 27cal 58/61rpm 4.12/4.47mph

3x 8 reps: bridge, step, squat.

Bit sluggish on the bridge but otherwise ok.

Watched a few YouTube vids and did some work on my right ankle. Finished off with 10x 3 heel raises using back of chair for support.

Ankle support - a few grumbles throughout. Legs otherwise fine.

1) 1mi - 15:18(15:18/mi) 99/113bpm [1515b/mi] 107cal 56/59rpm 3.92/9.27mph
2) 1mi - 15:48(15:48/mi) 97/107bpm [1532b/mi] 107cal 56/61rpm 3.8/4.3mph
3) 1mi - 15:42(15:42/mi) 103/125bpm [1617b/mi] 114cal 55/61rpm 3.82/4.22mph
4) 0.83mi - 12:35(15:13/mi) 99/120bpm [1507b/mi] 85cal 57/64rpm 3.94/4.3mph

4:30 warm-up / 30 sec walk
4:30 min run / 30 sec walk x10
5 min “warm-down”
+ extra 30 sec walk / 4:30 min run x2

1) 0.42mi - 4:30(10:45/mi) 107/120bpm [1150b/mi] 43cal 5.58/6.01mph
2) 0.04mi - 30(12:46/mi) 118/121bpm [1507b/mi] 5cal 4.7/6.01mph
3) 0.46mi - 4:30(9:43/mi) 118/129bpm [1147b/mi] 49cal 6.17/6.76mph
4) 0.04mi - 30(13:00/mi) 120/122bpm [1560b/mi] 5cal 4.61/6.18mph
5) 0.49mi - 4:30(9:16/mi) 121/125bpm [1121b/mi] 50cal 6.48/6.72mph
6) 0.04mi - 30(12:40/mi) 122/128bpm [1546b/mi] 5cal 4.74/6.45mph
7) 0.48mi - 4:30(9:25/mi) 120/128bpm [1129b/mi] 47cal 6.38/6.47mph
8) 0.04mi - 30(12:08/mi) 128/129bpm [1552b/mi] 5cal 4.95/6.41mph
9) 0.5mi - 4:30(8:59/mi) 127/131bpm [1140b/mi] 52cal 6.68/6.89mph
10) 0.04mi - 30(13:29/mi) 127/129bpm [1712b/mi] 5cal 4.45/6.74mph
11) 0.49mi - 4:30(9:15/mi) 129/135bpm [1192b/mi] 53cal 6.49/6.66mph
12) 0.04mi - 30(14:05/mi) 127/132bpm [1788b/mi] 5cal 4.26/6.66mph
13) 0.47mi - 4:30(9:35/mi) 127/131bpm [1216b/mi] 49cal 6.26/6.57mph
14) 0.04mi - 30(12:15/mi) 126/128bpm [1543b/mi] 5cal 4.9/5.97mph
15) 0.48mi - 4:30(9:23/mi) 133/139bpm [1248b/mi] 55cal 6.4/6.78mph
16) 0.04mi - 30(13:40/mi) 130/134bpm [1776b/mi] 5cal 4.39/6.35mph
17) 0.48mi - 4:30(9:27/mi) 130/135bpm [1228b/mi] 49cal 6.35/6.82mph
18) 0.04mi - 30(12:05/mi) 134/135bpm [1618b/mi] 6cal 4.97/6.01mph
19) 0.47mi - 4:30(9:37/mi) 134/140bpm [1288b/mi] 52cal 6.24/6.95mph
20) 0.04mi - 30(12:06/mi) 132/134bpm [1598b/mi] 5cal 4.96/6.18mph
21) 0.49mi - 4:30(9:14/mi) 134/145bpm [1238b/mi] 52cal 6.5/6.87mph
22) 0.04mi - 30(12:06/mi) 129/132bpm [1560b/mi] 5cal 4.96/5.99mph
23) 0.53mi - 5:00(9:25/mi) 127/134bpm [1196b/mi] 50cal 6.37/6.68mph
24) 1mi - 9:36(9:36/mi) 134/141bpm [1286b/mi] 108cal 6.25/6.82mph
25) 0.04mi - 24(9:18/mi) 139/140bpm [1292b/mi] 5cal 6.46/6.64mph

3x 8 reps: bridge, full squat (without chair).

Test of the legs after treating the hamstring with massage and ice earlier. Hamstring felt fine. Ankle mostly good, apart from a bit of an ache in the back of it just before I got back in the house.

1) 1mi - 15:46(15:46/mi) 93/123bpm [1466b/mi] 116cal 54/66rpm 3.81/5.16mph
2) 1mi - 14:58(14:58/mi) 92/108bpm [1377b/mi] 111cal 57/61rpm 4.01/4.55mph
3) 1mi - 15:17(15:17/mi) 86/95bpm [1314b/mi] 101cal 56/69rpm 3.93/4.19mph
4) 1mi - 15:23(15:23/mi) 87/102bpm [1338b/mi] 102cal 55/62rpm 3.9/5.43mph
5) 0.38mi - 6:20(16:36/mi) 88/94bpm [1461b/mi] 39cal 55/59rpm 3.61/4.19mph

5 min warm-up

9 min run / 1 min walk x3
5 min warm-down

Decided to repeat last Tuesday's session to use as a benchmark and test the pace a bit more. First rep felt a bit sluggish but turned out I was going faster than I thought. Second felt great. Third mostly good but had slight grumble in right calf for mid-part of it. Ankle barely complained.

Thigh mostly on good behaviour, but felt tight after I got home. Used massage gun and didn't notice any significant pain, just a few tight spots - managed a few squats afterwards without any trouble. Will have to see how it is through the rest of today.

1) 0.37mi - 5:00(13:29/mi) 99/113bpm [1335b/mi] 40cal 4.45/4.86mph
2) 1mi - 8:27(8:27/mi) 135/148bpm [1141b/mi] 113cal 7.1/7.66mph
3) 0.06mi - 33(8:25/mi) 138/140bpm [1161b/mi] 7cal 7.13/7.49mph
4) 0.07mi - 1:00(13:25/mi) 122/135bpm [1637b/mi] 10cal 4.47/7.1mph
5) 1mi - 8:09(8:09/mi) 138/150bpm [1126b/mi] 109cal 7.36/8.41mph
6) 0.1mi - 51(8:35/mi) 150/152bpm [1287b/mi] 12cal 6.99/7.37mph
7) 0.07mi - 1:00(13:40/mi) 138/154bpm [1885b/mi] 12cal 4.39/7.06mph
8) 1mi - 8:12(8:12/mi) 143/158bpm [1171b/mi] 113cal 7.32/7.72mph
9) 0.1mi - 48(8:09/mi) 152/154bpm [1239b/mi] 11cal 7.36/7.62mph
10) 0.08mi - 1:00(13:12/mi) 143/152bpm [1888b/mi] 13cal 4.54/7.6mph
11) 0.39mi - 5:00(12:51/mi) 114/130bpm [1465b/mi] 42cal 4.67/4.86mph
12) 0mi - 0(2:17/mi) 111/111bpm [253b/mi] 26.32/4.88mph

3x 8 reps: bridge, step, squat.

Pretty exhausted, almost forgot to do these today. Legs very tired on the bridge in particular. May need to rethink future walking volume alongside the buildup in running time.

Afternoon school pick-up and supermarket. Legs on good behaviour - zero complaints!

1) 1mi - 16:57(16:57/mi) 89/101bpm [1509b/mi] 109cal 53/79rpm 3.54/6.12mph
2) 1mi - 16:26(16:26/mi) 97/106bpm [1594b/mi] 107cal 51/60rpm 3.65/4.13mph
3) 0.85mi - 20:04(23:33/mi) 104/125bpm [2448b/mi] 130cal 37/76rpm 2.55/24.13mph

Knew I could be taking a bit of a risk with this one, my first three days in a row for some time. Vowed I would stop if I felt like it was going to break me. Wasn't 100% sure about upper right thigh during the warm-up jog, but it seemed to settle down and behave itself. A few nags from the ankle on and off again but nothing too nasty. Iced the thigh for 20 mins when I got back in, to be on the safe side.

4:30 warm-up / 30 sec walk
4:30 min run / 30 sec walk x4
5 min “warm-down”
+ extra 30 sec walk / 4:30 min run x2

1) 0.45mi - 4:30(9:54/mi) 125/133bpm [1237b/mi] 54cal 6.06/6.78mph
2) 0.04mi - 30(11:16/mi) 131/135bpm [1477b/mi] 6cal 5.32/6.53mph
3) 0.49mi - 4:30(9:14/mi) 137/149bpm [1266b/mi] 60cal 6.49/6.87mph
4) 0.04mi - 30(13:11/mi) 142/145bpm [1871b/mi] 7cal 4.55/6.87mph
5) 0.49mi - 4:30(9:11/mi) 140/147bpm [1286b/mi] 62cal 6.53/7.16mph
6) 0.04mi - 30(12:25/mi) 144/146bpm [1789b/mi] 7cal 4.83/6.41mph
7) 0.5mi - 4:30(9:02/mi) 136/144bpm [1229b/mi] 58cal 6.64/6.93mph
8) 0.04mi - 30(13:21/mi) 140/143bpm [1868b/mi] 6cal 4.5/6.91mph
9) 0.52mi - 4:30(8:40/mi) 136/149bpm [1179b/mi] 57cal 6.92/7.35mph
10) 0.04mi - 30(11:07/mi) 130/133bpm [1445b/mi] 5cal 5.4/6.37mph
11) 0.57mi - 5:00(8:51/mi) 140/146bpm [1239b/mi] 66cal 6.78/7.16mph
12) 1mi - 8:54(8:54/mi) 144/156bpm [1282b/mi] 124cal 6.74/7.2mph
13) 0.12mi - 1:05(9:00/mi) 145/148bpm [1304b/mi] 15cal 6.67/6.89mph

School drop-off, and test of hamstring on the uphill prior to today's run.

1) 1mi - 16:21(16:21/mi) 73/104bpm [1194b/mi] 98cal 53/67rpm 3.67/4.49mph
2) 1mi - 14:38(14:38/mi) 104/119bpm [1522b/mi] 122cal 56/62rpm 4.1/4.74mph
3) 0.54mi - 7:49(14:28/mi) 99/111bpm [1433b/mi] 56cal 57/60rpm 4.15/4.51mph