Saxtead Worlingworth Loops

Nice weather. Started easy and sped up in second half. Full of running at the end.

• Activity Type : Run
• Distance : 17.07 miles
• Pace 08:08 min/mile
• AHR : 134 BPM
• MHR : 155 BPM
• AMB : 1.47
• SMB : 1.37
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	513	08:33	119	126	1.58
2	1609	513	08:33	124	129	1.52
3	1609	513	08:33	124	127	1.52
4	1609	512	08:32	123	128	1.53
5	1609	511	08:31	131	140	1.44
6	1609	509	08:29	130	135	1.46
7	1609	503	08:23	129	133	1.49
8	1609	497	08:17	130	133	1.49
9	1609	494	08:14	132	136	1.48
10	1609	485	08:05	133	137	1.50
11	1609	480	08:00	135	139	1.49
12	1609	475	07:55	138	142	1.47
13	1609	470	07:50	143	149	1.44
14	1609	464	07:44	148	151	1.40
15	1609	461	07:41	146	148	1.43
16	1609	456	07:36	151	154	1.40
17	1609	447	07:27	153	155	1.41
18	152	42	07:31	155	155	1.38

Bedfield Loop - Tempo

1m Easy 5m Short Tempo Easy home. The tempo pace was way faster than specified but I felt strong and comfortable all the way so went with the flow.

• Activity Type : Run
• Distance : 7.69 miles
• Pace 07:32 min/mile
• AHR : 145 BPM
• MHR : 161 BPM
• AMB : 1.47
• SMB : 1.27
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	503	08:23	123	149	1.56
2	1609	441	07:21	148	151	1.48
3	1609	437	07:17	151	153	1.46
4	1609	435	07:15	149	152	1.49
5	1609	431	07:11	150	152	1.49
6	1609	412	06:52	156	161	1.50
7	1609	482	08:02	148	161	1.35
8	1138	346	08:09	144	148	1.37

Local interval session

WU 1200 1000 800 400 200 CD (200RI) Went well, ran too fast on most intervals, I wonder if I should be aiming higher?

• Activity Type : Run
• Distance : 6.65 miles
• Pace 07:58 min/mile
• AHR : 137 BPM
• MHR : 164 BPM
• AMB : 1.47
• SMB : 1.26
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	3218	1077	08:58	118	143	1.52
2	1207	283	06:17	154	157	1.66
3	209	75	09:44	144	155	1.15
4	1013	233	06:10	158	162	1.65
5	209	87	11:10	146	161	0.99
6	804	184	06:10	155	164	1.68
7	209	83	10:43	151	164	0.99
8	611	138	06:03	156	162	1.70
9	209	76	09:48	150	162	1.09
10	402	90	06:01	154	162	1.73
11	209	79	10:08	151	162	1.05
12	209	40	05:11	155	163	2.00
13	209	79	10:15	151	163	1.04
14	2011	660	08:48	137	142	1.33

Stanway loop

Recovery run. Felt Saturday's run in my legs, and the weekend booze and single cigarette generally.

• Activity Type : Run
• Distance : 5.19 miles
• Pace 08:31 min/mile
• AHR : 123 BPM
• MHR : 131 BPM
• AMB : 1.54
• SMB : 1.31
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	518	08:38	120	130	1.55
2	1609	513	08:33	123	127	1.53
3	1609	508	08:28	122	127	1.56
4	1609	510	08:30	125	130	1.51
5	1609	504	08:24	127	131	1.51
6	326	103	08:30	127	128	1.49

Saxted Laxfield loops

Steadier run than last week, felt stronger at the end and much less tired. Used sports drink, jelly babies and bananas during run.

• Activity Type : Run
• Distance : 19.98 miles
• Pace 08:23 min/mile
• AHR : 132 BPM
• MHR : 155 BPM
• AMB : 1.45
• SMB : 1.38
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	520	08:40	120	127	1.55
2	1609	520	08:40	120	135	1.55
3	1609	520	08:40	120	126	1.55
4	1609	521	08:41	127	138	1.46
5	1609	519	08:39	127	132	1.46
6	1609	514	08:34	126	130	1.49
7	1609	514	08:34	129	132	1.46
8	1609	514	08:34	129	132	1.45
9	1609	510	08:30	127	133	1.49
10	1609	509	08:29	126	133	1.50
11	1609	509	08:29	131	138	1.45
12	1609	508	08:28	131	138	1.45
13	1609	508	08:28	134	146	1.42
14	1609	506	08:26	138	142	1.38
15	1609	502	08:22	138	149	1.39
16	1609	494	08:14	143	146	1.37
17	1609	480	08:00	145	148	1.39
18	1609	472	07:52	148	150	1.38
19	1609	465	07:45	150	152	1.38
20	1609	462	07:42	152	155	1.37
21	10	2	06:24	152	152	1.66

Bedfield Loop Tempo

1 mile easy 5 miles at MP 2 miles easy. MP felt doable, still have to concentrate on not going too fast.

• Activity Type : Run
• Distance : 7.71 miles
• Pace 07:57 min/mile
• AHR : 138 BPM
• MHR : 147 BPM
• AMB : 1.46
• SMB : 1.26
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	502	08:22	124	138	1.55
2	1609	460	07:40	139	142	1.51
3	1609	464	07:44	139	142	1.50
4	1609	464	07:44	143	145	1.45
5	1609	463	07:43	145	147	1.44
6	1609	463	07:43	143	146	1.46
7	1609	505	08:25	137	140	1.39
8	1162	366	08:27	135	138	1.41

Stanway Loop

Gentle recovery run, felt easy, fixed me up!

• Activity Type : Run
• Distance : 5.19 miles
• Pace 08:33 min/mile
• AHR : 122 BPM
• MHR : 133 BPM
• AMB : 1.54
• SMB : 1.31
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	524	08:44	116	127	1.59
2	1609	516	08:36	122	125	1.53
3	1609	512	08:32	122	126	1.54
4	1609	510	08:30	126	133	1.50
5	1609	510	08:30	128	132	1.48
6	321	98	08:11	128	132	1.53

Local interval session

WU 4x800m 2min RI CD. HRM AFU at the start, pace felt pretty easy, went faster than I should have. Glad to get on the road after 2 days off, did swim yesterday though.

• Activity Type : Run
• Distance : 6.04 miles
• Pace 08:36 min/mile
• AHR : 129 BPM
• MHR : 160 BPM
• AMB : 1.45
• SMB : 1.23
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	3218	1092	09:06	118	133	1.50
2	804	186	06:12	152	156	1.70
3	181	120	17:46	120	156	0.75
4	804	182	06:04	145	157	1.83
5	192	120	16:41	123	157	0.78
6	804	184	06:09	146	157	1.79
7	166	120	19:21	124	158	0.67
8	804	185	06:10	147	160	1.77
9	179	120	17:54	126	159	0.71
10	2011	650	08:40	129	141	1.44
11	548	156	07:38	142	145	1.48

Laxfield Wilby Worlingworth Loop

Phew, legs felt tired and heavy at the end and I was ravenously hungry. No way I could have gone for another hour!

• Activity Type : Run
• Distance : 18.14 miles
• Pace 08:16 min/mile
• AHR : 139 BPM
• MHR : 160 BPM
• AMB : 1.40
• SMB : 1.31
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	505	08:25	121	128	1.58
2	1609	503	08:23	122	126	1.57
3	1609	503	08:23	130	135	1.48
4	1609	503	08:23	127	131	1.51
5	1609	505	08:25	136	143	1.41
6	1609	501	08:21	132	135	1.46
7	1609	502	08:22	137	144	1.40
8	1609	499	08:19	137	141	1.41
9	1609	496	08:16	138	140	1.41
10	1609	495	08:15	138	141	1.41
11	1609	493	08:13	141	143	1.39
12	1609	494	08:14	142	146	1.38
13	1609	494	08:14	146	148	1.34
14	1609	493	08:13	146	150	1.34
15	1609	492	08:12	151	156	1.30
16	1609	487	08:07	151	154	1.31
17	1609	487	08:07	155	158	1.28
18	1609	486	08:06	157	159	1.26
19	280	82	07:55	160	160	1.27

Mostly Stanway Loop

2m easy 2m short tempo 3m easy. Week1 Key run 2. Felt easy, struggled not to go too fast!

• Activity Type : Run
• Distance : 7.04 miles
• Pace 07:59 min/mile
• AHR : 138 BPM
• MHR : 161 BPM
• AMB : 1.46
• SMB : 1.25
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	506	08:26	122	130	1.56
2	1609	508	08:28	128	138	1.48
3	1609	409	06:49	150	154	1.57
4	1609	403	06:43	155	161	1.54
5	1609	512	08:32	143	159	1.32
6	1609	509	08:29	141	145	1.34
7	1609	502	08:22	138	142	1.39
8	84	25	07:59	138	138	1.46

Great Lodge Out and Back

Gentle recovery run with C. Wet and windy:)

• Activity Type : Run
• Distance : 5.02 miles
• Pace 08:44 min/mile
• AHR : 125 BPM
• MHR : 145 BPM
• AMB : 1.47
• SMB : 1.24
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	540	09:00	122	132	1.47
2	1609	540	09:00	128	135	1.40
3	1609	526	08:46	125	132	1.47
4	1609	512	08:32	125	131	1.51
5	1609	505	08:25	127	145	1.50
6	27	8	08:20	145	145	1.33

Local interval session

WU 3x1m 1min RI WD - tough towards the end of last interval. Weather YUK!

• Activity Type : Run
• Distance : 6.42 miles
• Pace 08:05 min/mile
• AHR : 138 BPM
• MHR : 165 BPM
• AMB : 1.44
• SMB : 1.22
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	3218	1095	09:07	122	132	1.45
2	1609	384	06:24	151	161	1.66
3	100	60	16:01	147	161	0.68
4	1609	385	06:25	156	162	1.61
5	96	60	16:45	148	160	0.65
6	1609	385	06:25	158	165	1.58
7	88	60	18:08	149	162	0.60
8	2011	687	09:10	136	143	1.29

Long combo

Long slow run with David and Amelia. GREAT!

• Activity Type : Run
• Distance : 16.67 miles
• Pace 08:44 min/mile
• AHR : 133 BPM
• MHR : 163 BPM
• AMB : 1.38
• SMB : 1.28
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	543	09:03	114	122	1.56
2	1609	538	08:58	123	135	1.46
3	1609	542	09:02	126	131	1.41
4	1609	528	08:48	126	130	1.45
5	1609	528	08:48	128	135	1.43
6	1609	537	08:57	129	133	1.39
7	1609	547	09:07	129	136	1.37
8	1609	537	08:57	130	136	1.38
9	1609	547	09:07	131	140	1.35
10	1609	546	09:06	132	136	1.34
11	1609	521	08:41	133	137	1.39
12	1609	539	08:59	134	139	1.34
13	1609	535	08:55	137	142	1.32
14	1609	517	08:37	140	155	1.33
15	1609	469	07:49	150	158	1.37
16	1609	461	07:41	158	159	1.33
17	1121	323	07:44	160	163	1.30

Maypole Loop

Nice slow run with C

• Activity Type : Run
• Distance : 7.00 miles
• Pace 08:49 min/mile
• AHR : 124 BPM
• MHR : 148 BPM
• AMB : 1.47
• SMB : 1.26
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	534	08:54	117	127	1.54
2	1609	519	08:39	122	126	1.52
3	1609	542	09:02	123	129	1.45
4	1609	529	08:49	124	148	1.47
5	1609	527	08:47	129	133	1.42
6	1609	541	09:01	126	130	1.42
7	1609	512	08:32	128	137	1.47

Laxfield Eleven

Weather was great, too many clothes though - I was hot by mile 2! Still feeling the effects of my cold :(

• Activity Type : Run
• Distance : 10.99 miles
• Pace 08:14 min/mile
• AHR : 140 BPM
• MHR : 164 BPM
• AMB : 1.39
• SMB : 1.22
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	514	08:34	126	132	1.49
2	1609	510	08:30	130	135	1.46
3	1609	508	08:28	134	140	1.42
4	1609	506	08:26	132	138	1.44
5	1609	508	08:28	139	146	1.37
6	1609	506	08:26	139	143	1.37
7	1609	504	08:24	141	150	1.36
8	1609	493	08:13	145	149	1.35
9	1609	479	07:59	149	152	1.35
10	1609	461	07:41	154	158	1.36
11	1609	446	07:26	159	164	1.36
12	9	2	05:44	163	163	1.71

Various Stuff

Interupted interval that became a tempo run

• Activity Type : Run
• Distance : 8.12 miles
• Pace 07:51 min/mile
• AHR : 140 BPM
• MHR : 164 BPM
• AMB : 1.46
• SMB : 1.26
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	3036	890	07:52	126	164	1.62
2	1609	507	08:27	133	142	1.43
3	1609	478	07:58	141	143	1.43
4	1609	453	07:33	145	151	1.47
5	1609	444	07:24	154	160	1.41
6	999	296	07:57	151	159	1.34
7	1609	478	07:58	146	159	1.38
8	621	176	07:37	151	152	1.40

Bedfield Seven

Strong wind, cold weather - lots of layers and the remains of a cold. Not too bad concidering.

• Activity Type : Run
• Distance : 7.59 miles
• Pace 07:47 min/mile
• AHR : 143 BPM
• MHR : 165 BPM
• AMB : 1.44
• SMB : 1.24
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	481	08:01	119	128	1.68
2	1609	480	08:00	127	131	1.58
3	1609	476	07:56	137	141	1.48
4	1609	466	07:46	144	149	1.44
5	1609	469	07:49	152	157	1.35
6	1609	468	07:48	158	160	1.30
7	1609	449	07:29	159	162	1.35
8	969	265	07:19	162	165	1.36