Site:
http://elliot-worth.blogspot.com/
Miles:
10952 total / 1165 in 2016
Goal:

PB's - 5km 18:52, 5m 31:44, 10km 38:48, Half 1:26:04, Mara 3:06:14 (Manchester 2015). Goal is sub-3 (2017). Next race: Boston 2016 (18th April)

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  • 17 miles
  • 02:16 time
  • 1519 calories
  • 2 workouts
  •  
  • This Week time period

Entries

  1. RUN
    good Change of Pace Tempo (9m) 9.33 mi 01:13 07:49 pace

    25min warm-up and warm-down, 23 mins Tempo alternating "fast" (6:30-6:40) to "steady" (6:45-6:55) in minute segments of 4/4/1/4/1/4/1/4.

    Hard Splits were: 6:38 6:33, 6:35, 6:38... read more

  2. RUN
    good Recovery (7.5m) 7.64 mi 01:03 08:13 pace

    Avg HR.127 https://connect.garmin.com/modern/activity/1181229376

  3. RUN
    good Vo2 Max: 5*800m, 1:45 recs 3.57 mi 00:24 06:36 pace

    Pace Splits: 5:53, 6:07, 6:13,5:59,5:41.
    Avg HR: 141/147/148/152/159

    Pushed the last one harder. https://connect.garmin.com/modern/activity/1174909531

  4. RUN
    good Change-of-Pace Tempo (9m) 9.17 mi 01:13 07:57 pace

    25 minute w/u and w/d with 23 minutes at variable tempo pace. Increased the pacing from last week with the 'hard' range of 6:45-6:55 and 'steady of 7:00-7:10. Found the steady range ... read more

  5. RUN
  6. RUN
    good Basildon Parkrun - 3rd 3.05 mi 00:18 06:03 pace

    Change of Parkrun scenery - had a go on a faster (but much less scenic) course than Brentwood. Quickly off and was soon into 3rd with a young lad up front and another guy who seemed like he might h... read more

  7. RUN
    good MLR (12m) 12.13 mi 01:41 08:18 pace

    Despite working in the middle of the City, it's amazing how easy it is to do a run that takes you completely away from everything - ran through Victoria Park into Olympic Park and then along t... read more

  8. RUN
    good Change-of-Pace Tempo (8m) 8.02 mi 01:03 07:51 pace

    I'm going to use the next few weeks/months so start experimenting with some different speed workouts. I think I realised post-Boston/London I have to start feeling comfortable with more aggres... read more

  9. RUN
    good Run (7m) 7.39 mi 01:03 08:31 pace

    Avg HR 128. https://connect.garmin.com/modern/activity/1163415683

  10. Shared Photo

    Hunting down my (over 25 years younger than me) prey at Parkrun on Saturday - on way to 15th first finish of the year so far! :-)

  11. RUN
    good 'Warm' Recovery (7.3m) 7.32 mi 01:01 08:17 pace

    Warm...even a bit sultry lunch run. Avg HR 130. https://connect.garmin.com/modern/activity/1160863126