Round the field +

Easy Run - Heavy cold shows in the HR

• Activity Type : Run
• Distance : 6.33 miles
• Pace 08:24 min/mile
• AHR : 137 BPM
• MHR : 151 BPM
• AMB : 1.40
• SMB : 1.18
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	514	08:34	119	133	1.58
2	1609	502	08:22	131	136	1.47
3	1609	505	08:25	139	147	1.37
4	1609	504	08:24	143	147	1.34
5	1609	499	08:19	145	148	1.33
6	1609	504	08:24	144	150	1.33
7	540	162	08:04	147	151	1.36

Maypole Seven

Easy Run in nice weather felt easy!

• Activity Type : Run
• Distance : 7.00 miles
• Pace 08:28 min/mile
• AHR : 123 BPM
• MHR : 134 BPM
• AMB : 1.54
• SMB : 1.33
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	511	08:31	117	126	1.61
2	1609	509	08:29	122	127	1.55
3	1609	511	08:31	122	130	1.55
4	1609	505	08:25	123	134	1.55
5	1609	513	08:33	125	131	1.51
6	1609	508	08:28	129	133	1.47
7	1609	503	08:23	127	130	1.51
8	6	1	07:19	128	128	1.72

Local Loop Intervals

WU 5x1k 400mRI CD Hard last interval - felt good afterwards.

• Activity Type : Run
• Distance : 7.63 miles
• Pace 08:01 min/mile
• AHR : 136 BPM
• MHR : 165 BPM
• AMB : 1.47
• SMB : 1.27
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	3218	1084	09:02	113	129	1.58
2	1013	235	06:14	148	154	1.74
3	402	148	09:54	134	153	1.21
4	1013	236	06:14	151	158	1.71
5	402	144	09:38	141	158	1.18
6	1013	236	06:15	155	162	1.66
7	402	148	09:55	142	161	1.14
8	1013	237	06:16	157	163	1.63
9	402	147	09:52	143	162	1.14
10	1013	235	06:13	158	165	1.64
11	402	147	09:49	147	164	1.11
12	2011	682	09:06	139	142	1.27

Stanway Laxfield Combo

1st 6 with C then alone. Felt good.

• Activity Type : Run
• Distance : 16.99 miles
• Pace 08:24 min/mile
• AHR : 131 BPM
• MHR : 156 BPM
• AMB : 1.46
• SMB : 1.36
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	536	08:56	114	126	1.58
2	1609	527	08:47	119	125	1.54
3	1609	523	08:43	117	126	1.58
4	1609	536	08:56	118	124	1.52
5	1609	535	08:55	119	126	1.52
6	1609	537	08:57	122	126	1.47
7	1609	503	08:23	128	134	1.50
8	1609	499	08:19	128	134	1.51
9	1609	491	08:11	132	140	1.49
10	1609	491	08:11	132	139	1.49
11	1609	496	08:16	137	147	1.42
12	1609	494	08:14	138	141	1.41
13	1609	496	08:16	142	147	1.37
14	1609	491	08:11	145	148	1.36
15	1609	479	07:59	148	151	1.36
16	1609	475	07:55	150	153	1.36
17	1609	464	07:44	153	156	1.36
18	10	2	06:33	154	154	1.60

Maypole Long Tempo

5 miles at long tempo. Hard uphill into a strong wind miles 3 to 4!

• Activity Type : Run
• Distance : 5.00 miles
• Pace 07:18 min/mile
• AHR : 148 BPM
• MHR : 163 BPM
• AMB : 1.49
• SMB : 1.26
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	446	07:26	128	142	1.69
2	1609	435	07:15	145	150	1.53
3	1609	437	07:17	153	158	1.44
4	1609	440	07:20	158	163	1.39
5	1609	431	07:11	161	163	1.39
6	15	3	05:57	162	162	1.66

Saxted Loop

Easy Paced eight. The hard part is going slow enough!

• Activity Type : Run
• Distance : 8.33 miles
• Pace 08:23 min/mile
• AHR : 130 BPM
• MHR : 144 BPM
• AMB : 1.48
• SMB : 1.28
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	506	08:26	122	134	1.56
2	1609	507	08:27	128	132	1.49
3	1609	504	08:24	126	130	1.52
4	1609	506	08:26	133	143	1.43
5	1609	506	08:26	132	135	1.45
6	1609	504	08:24	131	138	1.46
7	1609	504	08:24	134	138	1.43
8	1609	497	08:17	135	138	1.44
9	546	160	07:52	140	144	1.46

3x1600m Intervals

This is a tough session. As hard a workout as I have done for a long while. I was glad when the last interval end alarm rang!

• Activity Type : Run
• Distance : 6.14 miles
• Pace 08:15 min/mile
• AHR : 137 BPM
• MHR : 163 BPM
• AMB : 1.42
• SMB : 1.20
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	2816	983	09:21	116	126	1.48
2	1609	391	06:31	150	155	1.64
3	90	60	17:47	140	154	0.65
4	1609	385	06:25	155	161	1.61
5	90	60	17:47	148	161	0.61
6	1609	396	06:36	158	163	1.54
7	73	60	22:01	149	161	0.49
8	2011	716	09:32	136	143	1.24

Stanway Bedfield combo 13

MR+30 run. Tough into the wind, easy with it!

• Activity Type : Run
• Distance : 13.22 miles
• Pace 08:15 min/mile
• AHR : 135 BPM
• MHR : 147 BPM
• AMB : 1.44
• SMB : 1.30
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	512	08:32	122	131	1.55
2	1609	501	08:21	125	133	1.54
3	1609	497	08:17	128	137	1.52
4	1609	496	08:16	132	140	1.47
5	1609	495	08:15	136	144	1.43
6	1609	495	08:15	138	141	1.41
7	1609	492	08:12	135	139	1.45
8	1609	494	08:14	142	145	1.37
9	1609	493	08:13	140	143	1.40
10	1609	489	08:09	139	143	1.42
11	1609	489	08:09	139	143	1.42
12	1609	490	08:10	141	144	1.40
13	1609	488	08:08	142	146	1.39
14	364	110	08:06	144	147	1.38

Bedfield Eight

Steady run at slighttly faster than MP. Felt strong - main concern running slow enough! Yesterday's swim effect I expect!

• Activity Type : Run
• Distance : 7.99 miles
• Pace 07:44 min/mile
• AHR : 140 BPM
• MHR : 148 BPM
• AMB : 1.49
• SMB : 1.29
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	468	07:48	132	144	1.56
2	1609	463	07:43	142	145	1.47
3	1609	466	07:46	138	141	1.50
4	1609	465	07:45	140	144	1.48
5	1609	465	07:45	141	145	1.47
6	1609	461	07:41	142	145	1.47
7	1609	462	07:42	143	148	1.46
8	1609	462	07:42	144	147	1.45
9	6	1	07:08

Great Lodge Five

Easy Run with C. No wind today but a bit damp and grey.

• Activity Type : Run
• Distance : 5.00 miles
• Pace 08:43 min/mile
• AHR : 121 BPM
• MHR : 144 BPM
• AMB : 1.52
• SMB : 1.29
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	529	08:49	112	122	1.63
2	1609	539	08:59	123	132	1.46
3	1609	517	08:37	124	128	1.50
4	1609	521	08:41	123	127	1.51
5	1609	510	08:30	127	144	1.49
6	10	3	09:08	143	143	1.23

Local Loops

1m WU - 3m @ 5kpace - 1m CD. Test for FIRST pace. The last 2 miles of trail was with the wind so not as fast as it looks.

• Activity Type : Run
• Distance : 5.00 miles
• Pace 07:41 min/mile
• AHR : 145 BPM
• MHR : 169 BPM
• AMB : 1.44
• SMB : 1.21
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	541	09:01	121	131	1.47
2	1609	399	06:39	154	160	1.57
3	1609	389	06:29	160	163	1.55
4	1609	383	06:23	165	169	1.53
5	1609	592	09:52	141	169	1.16
6	6	2	11:06	140	140	1.03

Stanway Saxted Combo 15

1st 5 with C then alone - COLD! Bit of a hip twinge at the end but well pleased!

• Activity Type : Run
• Distance : 14.98 miles
• Pace 08:26 min/mile
• AHR : 133 BPM
• MHR : 156 BPM
• AMB : 1.43
• SMB : 1.31
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	551	09:11	112	120	1.56
2	1609	547	09:07	118	126	1.50
3	1609	523	08:43	122	130	1.51
4	1609	527	08:47	124	140	1.48
5	1609	538	08:58	127	138	1.41
6	1609	457	07:37	138	152	1.53
7	1609	511	08:31	135	141	1.40
8	1609	509	08:29	136	141	1.39
9	1609	507	08:27	133	139	1.43
10	1609	506	08:26	140	149	1.36
11	1609	500	08:20	142	145	1.36
12	1609	494	08:14	142	147	1.38
13	1609	478	07:58	147	151	1.37
14	1609	477	07:57	149	154	1.36
15	1609	467	07:47	153	156	1.35
16	5	2	10:57	155	155	0.96

Saxted Loop

Easy Run in my new kit! Quickened up near the end but tried to keep it gentle. Foggy weather but a little warmer.

• Activity Type : Run
• Distance : 8.99 miles
• Pace 08:26 min/mile
• AHR : 129 BPM
• MHR : 152 BPM
• AMB : 1.48
• SMB : 1.29
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	524	08:44	116	128	1.59
2	1609	511	08:31	123	128	1.53
3	1609	516	08:36	121	126	1.55
4	1609	513	08:33	130	142	1.45
5	1609	515	08:35	132	140	1.42
6	1609	510	08:30	130	136	1.45
7	1609	506	08:26	135	139	1.41
8	1609	489	08:09	136	146	1.45
9	1609	471	07:51	143	152	1.43
10	3	1	12:30	152	152	0.86

Bedfield Eight

Much better today, no wind but cold! Less layers = lower HR!

• Activity Type : Run
• Distance : 7.99 miles
• Pace 07:56 min/mile
• AHR : 135 BPM
• MHR : 168 BPM
• AMB : 1.50
• SMB : 1.30
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	498	08:18	121	130	1.60
2	1609	500	08:20	128	135	1.51
3	1609	492	08:12	132	136	1.49
4	1609	491	08:11	130	134	1.51
5	1609	487	08:07	136	140	1.46
6	1609	476	07:56	141	147	1.44
7	1609	466	07:46	145	150	1.43
8	1609	401	06:41	158	168	1.52
9	5	1	08:04	164	164	1.21

Maypole Seven

Cold weather, lots of layers and slippery underfoot. Highest HR for some time.

• Activity Type : Run
• Distance : 6.99 miles
• Pace 07:58 min/mile
• AHR : 149 BPM
• MHR : 170 BPM
• AMB : 1.36
• SMB : 1.15
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	506	08:26	127	134	1.50
2	1609	483	08:03	137	142	1.46
3	1609	478	07:58	145	153	1.39
4	1609	473	07:53	152	162	1.34
5	1609	469	07:49	160	162	1.28
6	1609	468	07:48	163	166	1.27
7	1609	467	07:47	167	170	1.24
8	12	2	06:21	170	170	1.48

20 mile Bike loop

Nice Sunday ride with Jon -Cold near the end.

• Activity Type : Road Biking
• Distance : 22.23 miles
• Pace 04:17 min/mile
• AHR : 110 BPM
• MHR : 144 BPM
• AMB : 3.41
• SMB : 3.37
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	35855	5730	04:17	110	144	3.41

Laxfield eleven

1st half easy, second half steady

• Activity Type : Run
• Distance : 11.00 miles
• Pace 08:13 min/mile
• AHR : 133 BPM
• MHR : 153 BPM
• AMB : 1.47
• SMB : 1.30
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	517	08:37	119	127	1.57
2	1609	516	08:36	122	126	1.53
3	1609	513	08:33	127	135	1.48
4	1609	508	08:28	125	127	1.52
5	1609	508	08:28	132	142	1.44
6	1609	502	08:22	134	137	1.43
7	1609	478	07:58	135	143	1.49
8	1609	473	07:53	141	144	1.45
9	1609	471	07:51	143	145	1.43
10	1609	469	07:49	146	149	1.41
11	1609	465	07:45	149	153	1.39
12	11	3	07:58	151	151	1.34

Round the field

Short fun run

• Activity Type : Run
• Distance : 4.54 miles
• Pace 08:12 min/mile
• AHR : 129 BPM
• MHR : 147 BPM
• AMB : 1.52
• SMB : 1.28
• Motionbased Stats

Splits: a

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	512	08:32	115	130	1.64
2	1609	490	08:10	124	130	1.59
3	1609	495	08:15	132	138	1.48
4	1609	480	08:00	140	144	1.44
5	875	257	07:52	145	147	1.41