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  • 11 miles
  • 0:00 time
  • 1213 calories
  • 3 workouts
  • This Week time period


  1. RUN
    good 2 mi

    Decided to keep this at 2 miles today as don't want to over do it for Sunday as there are two races to be run.

  2. RUN
    good 6 mi

    I wasn't overly sure what to do today as it's race week, that usually means resting on Monday and Tuesday.' However as the 10 K's are the main priority decided to continue with ... read more

  3. RUN
    good 3 mi

    There is definitely taking shape with this new technique .
    Did an easy three males which is basically all I could manage this morning, legs feel tired .
    Average heart rate 138 so definitely rec... read more

  4. RUN
    good 5 mi

    5 miles, 33.03.
    Really pleased with this, average heart rate 157 compared to the run 3 weeks ago which was the same pace, heart rate was 163.
    Also cadence was up from 180 to 184.
    Had another ... read more

  5. RUN
    good 8 mi

    8×400 m, four Reps in trainers, four Reps in spikes.
    Concentrated mainly on keeping good from then followed it with a 3 mile run around the park, 8 miles in total .

  6. RUN
    good 5 mi

    5 miles, keeping the distance lower this week. Centrated on thinking about technique and trying to get it right all the time during the run.
    Average heart rate 154 so slightly less effort than... read more

  7. RUN
    good 4 mi

    First run since the race, 4 miles 6.58,
    Per mile, felt good.

  8. RUN
    good 1500 km

    1500 m West Yorks Champs.
    Can't say I enjoyed that, brutal conditions rain wind and jelly legs the whole way round, but a bronze medal sure made up for it:

  9. RUN
    good 3 mi

    Last training run before Sunday's race.

  10. RUN
    good 7 mi

    I think I can feel something starting to happen, 7×2 minutes off 1 minute, followed by 3 miles around thornes park at 7.10 per mile. 7 miles in total.

  11. RUN
    good 5 mi

    Found this particularly tough today, 5 miles, 37 minutes, 79% of max heart rate so nice and aerobic .

  12. RUN
    good 7 mi

    Pretty pleased with this session.
    6×400 with 400, jog recovery, controlled, averaging about 5.40 pace, concentrating on good from and maximising cadence whilst maintaining speed.
    Followed by 3 mi... read more

  13. RUN
    good 6 mi

    Positive start to the week, 7 miles at 7:04 pace, 80% of max, aerobic.
    Then 2 miles with Andrea and Freddie.

  14. RUN
    alright 10 km

    Tholthorpe 10k done.
    Very windy, very hilly.
    40.43 a decent training run

  15. RUN
    good 3 mi

    Last run before Sundays race.3 miles, 6.46 per mile. Come ordered a new V02 max of 60, every run has improved since I got the technique right. Exciting times.

  16. RUN
    good 4 mi

    Back to the track, just did 3 times 1K ia a bit of a tester, very pleased, 3.37, 3.37, and finally 3.30. A big big improvement, kept practising tilt, accelerate, re-align. Seems to be working.

  17. RUN
    good 5 mi

    5 miles along the seafront at the usual Scarborough route. Time
    34.02, 6.48 per mile, pleasing as this was quicker than the last two rounds of the same distance and royte, 2 weeks ago and it ... read more

  18. RUN
    good 5 mi

    Really pleased with this, following the hallelujah moment yesterday.
    5 miles, 33.02, 6.36 per mile average cadence 180, ave stride length 1.36.
    Average heart rate 163.
    Ground contact balance was... read more

  19. RUN
    good 5 mi

    Sticking to the plan of reducing milage but keeping quality.
    This went better than expected as felt pretty tired this morning.
    Did 4×1000 m averaging around 3.45 per k. Felt pretty good feel ... read more

  20. RUN
    alright 10 mi

    8 miles 81% of max heart rate, 7.14 pace, average heart rate 150, so just aerobic. Legs felt quite heavy didn't feel too good.
    Then did another 2 miles with Andrea and Freddie and got caug... read more