Tuesday Interval

WU 6x400m 90sec RI x2 (60sec betwwen sets) CD. Running easy, left achillies sore at the end.

• Activity Type : Run
• Distance : 7.29 miles
• Pace 09:00 min/mile
• AHR : 128 BPM
• MHR : 157 BPM
• AMB : 1.40
• SMB : 1.19
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	3218	1089	09:04	117	132	1.52
2	402	86	05:45	141	153	1.98
3	148	90	16:17	124	153	0.80
4	402	85	05:43	139	153	2.02
5	129	90	18:39	127	154	0.68
6	402	83	05:33	140	155	2.07
7	137	90	17:33	128	155	0.72
8	402	86	05:44	141	155	1.99
9	128	90	18:43	130	155	0.66
10	402	82	05:31	139	156	2.10
11	149	90	16:10	132	156	0.75
12	402	87	05:49	143	157	1.93
13	128	90	18:49	132	157	0.65
14	101	60	15:53	100	107	1.01
15	402	80	05:23	139	155	2.14
16	143	90	16:48	130	155	0.74
17	402	86	05:45	144	156	1.94
18	129	90	18:38	131	156	0.66
19	402	81	05:27	142	157	2.08
20	131	90	18:17	132	157	0.67
21	402	85	05:40	143	157	1.98
22	119	90	20:11	133	157	0.60
23	402	82	05:31	143	157	2.03
24	127	90	18:59	130	156	0.65
25	402	84	05:39	144	157	1.98
26	132	90	18:09	135	157	0.66
27	2011	709	09:27	127	134	1.34

Whittlingham Broad

Gentle run around the broad with Amelia. Both of us with hangovers! Achilles tendons are sore!

• Activity Type : Run
• Distance : 5.14 miles
• Pace 08:49 min/mile
• AHR : 128 BPM
• MHR : 139 BPM
• AMB : 1.43
• SMB : 1.20
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	549	09:09	126	139	1.40
2	1609	527	08:47	124	132	1.48
3	1609	532	08:52	128	131	1.42
4	1609	532	08:52	131	136	1.38
5	1609	507	08:27	132	138	1.44
6	217	68	08:25	136	139	1.40

Brundish Worlingworth Bedfield 13

Chilly wet and windy. Pretty poor end to a poor week! Hope I feel better next week. Finishing this run into a strong wind was no fun!

• Activity Type : Run
• Distance : 12.98 miles
• Pace 07:51 min/mile
• AHR : 144 BPM
• MHR : 162 BPM
• AMB : 1.42
• SMB : 1.27
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	473	07:53	128	140	1.59
2	1609	471	07:51	136	139	1.51
3	1609	473	07:53	139	143	1.47
4	1609	473	07:53	142	145	1.44
5	1609	469	07:49	144	146	1.43
6	1609	472	07:52	144	150	1.42
7	1609	471	07:51	147	151	1.39
8	1609	470	07:50	147	151	1.40
9	1609	472	07:52	145	148	1.41
10	1609	468	07:48	148	151	1.39
11	1609	471	07:51	148	150	1.38
12	1609	474	07:54	152	158	1.34
13	1609	473	07:53	158	162	1.29

Bedfield Loop (Comeback Tempo)

First run after calf problem. Very windy but felt okay. HR too high though:( NEW SHOES!

• Activity Type : Run
• Distance : 7.99 miles
• Pace 07:27 min/mile
• AHR : 149 BPM
• MHR : 163 BPM
• AMB : 1.45
• SMB : 1.25
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	486	08:06	128	139	1.55
2	1609	466	07:46	143	149	1.45
3	1609	448	07:28	151	153	1.43
4	1609	440	07:20	153	156	1.43
5	1609	437	07:17	154	156	1.43
6	1609	436	07:16	156	158	1.42
7	1609	435	07:15	157	160	1.41
8	1609	430	07:10	160	163	1.40
9	5	1	08:51	162	162	1.11

Sunday Bike Ride

Nice gentle Sunday morning jaunt with Jon. Very pleasant!

• Activity Type : Cycling
• Distance : 21.04 miles
• Pace 04:19 min/mile
• AHR : 99 BPM
• MHR : 137 BPM
• AMB : 3.76
• SMB : 3.70
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	33939	5464	04:19	100	137	3.73

Laxfield loop plus (aborted long run)

This was an aborted long run. I had intended to cover 22 miles but had to pull up with a very sore left calf. Felt like it was in a vice! Figured discression better part of valour and walked the 1 and 1/2 miles home.

• Activity Type : Run
• Distance : 14.85 miles
• Pace 08:25 min/mile
• AHR : 129 BPM
• MHR : 141 BPM
• AMB : 1.48
• SMB : 1.36
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	514	08:34	114	123	1.65
2	1609	511	08:31	117	122	1.61
3	1609	511	08:31	124	130	1.52
4	1609	510	08:30	121	126	1.56
5	1609	510	08:30	130	139	1.46
6	1609	508	08:28	128	133	1.48
7	1609	507	08:27	133	138	1.43
8	1609	506	08:26	133	135	1.43
9	1609	502	08:22	132	135	1.46
10	1609	499	08:19	134	137	1.44
11	1609	500	08:20	137	139	1.41
12	1609	499	08:19	137	140	1.41
13	1609	496	08:16	134	140	1.45
14	1609	498	08:18	135	141	1.44
15	1396	436	08:22	137	141	1.40

Brundish Street Loop (Tempo)

1m Easy 5 mid Tempo Felt good, left calf still tight though. Easily maintained the pace.

• Activity Type : Run
• Distance : 6.00 miles
• Pace 07:11 min/mile
• AHR : 144 BPM
• MHR : 159 BPM
• AMB : 1.55
• SMB : 1.33
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	502	08:22	119	141	1.62
2	1609	423	07:03	145	148	1.57
3	1609	419	06:59	149	151	1.54
4	1609	419	06:59	151	153	1.52
5	1609	417	06:57	154	155	1.50
6	1609	406	06:46	157	159	1.51
7	12	2	05:12	158	158	1.96

Stanway Loop (Easy)

Nice easy run in the sun. Spring has sprung. Calf still stiff but felt good at the end of the run.

• Activity Type : Run
• Distance : 5.18 miles
• Pace 08:28 min/mile
• AHR : 124 BPM
• MHR : 135 BPM
• AMB : 1.53
• SMB : 1.30
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	509	08:29	118	131	1.61
2	1609	508	08:28	124	127	1.53
3	1609	509	08:29	124	130	1.53
4	1609	510	08:30	129	133	1.47
5	1609	507	08:27	129	135	1.48
6	301	94	08:24	130	131	1.47

Maypole 7 (interval)

WU 2x1200m 4x800m 2min RI CD Found this Hard as most of the intervals seemed to be uphill! - bad choice of route. On the up side my calf felt better today!

• Activity Type : Run
• Distance : 7.39 miles
• Pace 08:20 min/mile
• AHR : 134 BPM
• MHR : 160 BPM
• AMB : 1.44
• SMB : 1.23
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	3218	1036	08:38	121	138	1.54
2	1207	278	06:11	155	158	1.68
3	204	120	15:45	125	156	0.82
4	1207	270	06:00	151	158	1.77
5	184	120	17:28	127	157	0.72
6	804	191	06:22	152	160	1.66
7	161	120	20:00	126	158	0.64
8	804	179	05:59	148	157	1.82
9	159	120	20:13	125	155	0.64
10	804	184	06:08	150	160	1.74
11	176	120	18:16	130	160	0.68
12	804	184	06:08	151	159	1.73
13	166	120	19:18	127	159	0.66
14	2011	663	08:50	131	142	1.39

Laxfield Maypole Loops

Legs still feeling heavy after last weeks race, made it round on target okay though.

• Activity Type : Run
• Distance : 17.98 miles
• Pace 08:19 min/mile
• AHR : 134 BPM
• MHR : 154 BPM
• AMB : 1.44
• SMB : 1.35
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	510	08:30	119	126	1.59
2	1609	510	08:30	121	126	1.56
3	1609	509	08:29	127	133	1.49
4	1609	510	08:30	124	128	1.53
5	1609	505	08:25	133	140	1.44
6	1609	507	08:27	131	135	1.45
7	1609	500	08:20	136	140	1.42
8	1609	502	08:22	137	141	1.40
9	1609	500	08:20	136	139	1.42
10	1609	500	08:20	136	139	1.42
11	1609	498	08:18	135	139	1.44
12	1609	495	08:15	132	134	1.48
13	1609	502	08:22	133	140	1.45
14	1609	499	08:19	138	140	1.40
15	1609	497	08:17	141	147	1.38
16	1609	500	08:20	142	148	1.36
17	1609	494	08:14	147	150	1.33
18	1609	455	07:35	152	154	1.40
19	2	0	08:20

Stanway Six (Tempo)

2m Easy 3m Short Tempo 1m Easy Legs still feel a bit stiff from Sunday, especially my left calf.

• Activity Type : Run
• Distance : 6.14 miles
• Pace 07:39 min/mile
• AHR : 145 BPM
• MHR : 166 BPM
• AMB : 1.45
• SMB : 1.23
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	507	08:27	125	136	1.52
2	1609	509	08:29	128	134	1.48
3	1609	415	06:55	149	160	1.56
4	1609	408	06:48	159	164	1.49
5	1609	406	06:46	164	166	1.45
6	1609	499	08:19	153	164	1.26
7	253	80	08:30	151	152	1.25

Tuesday Interval Session

WU 3x1m 1minRI WD Phew, still feeling the effects of Sunday's race -legs, eyes, lungs and throat sore! Once I was warmed up the mile intervals were okay, finished them a bit quicker than specified.

• Activity Type : Run
• Distance : 6.50 miles
• Pace 08:00 min/mile
• AHR : 140 BPM
• MHR : 164 BPM
• AMB : 1.43
• SMB : 1.21
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	3218	1074	08:57	124	148	1.45
2	1609	383	06:23	157	161	1.60
3	96	60	16:45	145	160	0.66
4	1609	383	06:23	157	162	1.60
5	95	60	16:48	149	158	0.64
6	1609	379	06:19	158	164	1.61
7	93	60	17:18	154	164	0.60
8	2011	682	09:06	136	142	1.30
9	126	44	09:25	139	141	1.23

Wymondham 20

Official Results

• Name : HARVEY, Richard
• Age Group : Vet Men 45-49
• Position : 69
• Time : 2:32:45

Set out to do a training run, ended up running a race! I doubt if I could have gone much quicker! Did not feel to beaten up at the end although my legs were a bit sore for an hour or two.

• Activity Type : Run
• Distance : 20.14 miles
• Pace 07:34 min/mile
• AHR : 150 BPM
• MHR : 171 BPM
• AMB : 1.42
• SMB : 1.35
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	486	08:06	131	145	1.51
2	1609	463	07:43	138	144	1.51
3	1609	477	07:57	144	152	1.40
4	1609	472	07:52	146	150	1.40
5	1609	459	07:39	144	151	1.46
6	1609	462	07:42	145	151	1.44
7	1609	462	07:42	148	155	1.41
8	1609	453	07:33	147	149	1.45
9	1609	453	07:33	146	152	1.46
10	1609	458	07:38	147	152	1.43
11	1609	467	07:47	152	158	1.36
12	1609	450	07:30	156	159	1.37
13	1609	450	07:30	153	157	1.40
14	1609	456	07:36	158	161	1.34
15	1609	439	07:19	157	161	1.40
16	1609	424	07:04	160	164	1.42
17	1609	426	07:06	159	162	1.42
18	1609	435	07:15	160	163	1.39
19	1609	457	07:37	163	167	1.30
20	1609	414	06:54	166	170	1.41

Stanway Six (Tempo)

1m Easy 4m Mid-tempo 1m Easy. Pretty achievable, faster than planned with MP final mile rather than easy. No wind and blue skies.

• Activity Type : Run
• Distance : 6.12 miles
• Pace 07:23 min/mile
• AHR : 145 BPM
• MHR : 160 BPM
• AMB : 1.50
• SMB : 1.28
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	502	08:22	123	135	1.56
2	1609	430	07:10	143	149	1.57
3	1609	426	07:06	148	153	1.53
4	1609	424	07:04	152	157	1.50
5	1609	413	06:53	157	159	1.49
6	1609	462	07:42	151	160	1.38
7	222	64	07:44	149	150	1.39

Bedfield Loop (Interval)

Wu 5x1k (400m RI) CD Tough workout, slightly faster than planned. Weather cool with a steady SW wind.

• Activity Type : Run
• Distance : 7.63 miles
• Pace 07:52 min/mile
• AHR : 139 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	1055	08:47	121	144	1.51
2	1013	234	06:12	152	159	1.70
3	402	141	09:25	138	158	1.24
4	1013	233	06:10	154	161	1.69
5	402	143	09:35	141	161	1.19
6	1013	234	06:12	156	164	1.66
7	402	138	09:14	145	163	1.20
8	1013	234	06:11	157	165	1.65
9	402	144	09:38	144	165	1.16
10	1013	231	06:07	157	164	1.67
11	402	141	09:27	146	164	1.17
12	2011	677	09:01	136	139	1.31

Stanway Six

Easy recovery run. Weather great, could not resist upping the pace a bit near the end.

• Activity Type : Run
• Distance : 6.14 miles
• Pace 08:22 min/mile
• AHR : 126 BPM
• MHR : 136 BPM
• AMB : 1.52
• SMB : 1.30
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	512	08:32	119	131	1.58
2	1609	508	08:28	125	129	1.52
3	1609	505	08:25	124	130	1.54
4	1609	504	08:24	127	133	1.51
5	1609	501	08:21	129	133	1.49
6	1609	488	08:08	132	135	1.50
7	246	72	07:52	135	136	1.51