Interval Session

WU 3x1600m (400mRI) CD. Very sore ankles at the start, pain eased after warming up. Did the intervals down wind so easier than it looks! Hard workout. Fingers crossed that I am not crippled tomorrow.

• Activity Type : Run
• Distance : 6.76 miles
• Pace 07:56 min/mile
• AHR : 149 BPM
• MHR : 172 BPM
• AMB : 1.36
• SMB : 1.15
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	3218	1038	08:39	134	149	1.39
2	1609	383	06:23	161	167	1.56
3	402	152	10:11	149	166	1.06
4	1609	379	06:19	165	172	1.54
5	402	164	10:57	152	171	0.97
6	1609	383	06:23	165	172	1.53
7	402	168	11:12	152	171	0.94
8	1646	556	09:04	150	155	1.18

Maypole Stanway Loop (Easy)

Heart rate elevated before I started and legs felt tired at the end. Ankles not too bad though. Hope I can get some serious miles in before 31st May.

• Activity Type : Run
• Distance : 10.99 miles
• Pace 08:23 min/mile
• AHR : 139 BPM
• MHR : 157 BPM
• AMB : 1.38
• SMB : 1.21
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	510	08:30	123	136	1.54
2	1609	510	08:30	131	139	1.44
3	1609	509	08:29	133	142	1.43
4	1609	511	08:31	135	148	1.40
5	1609	507	08:27	139	143	1.37
6	1609	505	08:25	140	146	1.36
7	1609	503	08:23	141	145	1.36
8	1609	504	08:24	140	145	1.37
9	1609	501	08:21	148	157	1.30
10	1609	498	08:18	150	154	1.29
11	1609	479	07:59	153	157	1.32
12	13	4	08:43	156	156	1.18

Stanway Swan Loop (Tempo)

Trying again after 6 days off to rest my ankles. Not too bad on the pain front but my fitness is way down. Goodby to a fast time in edinburgh :(

• Activity Type : Run
• Distance : 7.00 miles
• Pace 07:37 min/mile
• AHR : 149 BPM
• MHR : 168 BPM
• AMB : 1.42
• SMB : 1.21
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	471	07:51	125	141	1.64
2	1609	461	07:41	142	146	1.47
3	1609	461	07:41	147	155	1.42
4	1609	462	07:42	156	159	1.34
5	1609	458	07:38	159	163	1.32
6	1609	456	07:36	159	163	1.33
7	1609	433	07:13	163	168	1.37
8	11	2	05:15	167	167	1.84

Saxted Wood Loop (steady)

Struggling with lower leg pain and commitment! Ran each mile faster than the last, started at 8:30 ended at 7:50

• Activity Type : Run
• Distance : 9.98 miles
• Pace 08:09 min/mile
• AHR : 137 BPM
• MHR : 158 BPM
• AMB : 1.44
• SMB : 1.26
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	511	08:31	122	147	1.55
2	1609	500	08:20	128	131	1.51
3	1609	498	08:18	127	133	1.52
4	1609	496	08:16	136	148	1.43
5	1609	494	08:14	138	141	1.42
6	1609	491	08:11	139	142	1.41
7	1609	489	08:09	141	144	1.40
8	1609	486	08:06	142	148	1.40
9	1609	473	07:53	148	150	1.38
10	1609	457	07:37	152	157	1.39
11	11	2	06:31	158	158	1.56

Kettleburgh Loop (Easy)

Should have been 10m Race Pace but felt to sore to go full on so had a nice run with C instead. Right ankle and calf now main worry.

• Activity Type : Run
• Distance : 5.99 miles
• Pace 08:26 min/mile
• AHR : 123 BPM
• MHR : 144 BPM
• AMB : 1.55
• SMB : 1.33
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	540	09:00	111	129	1.61
2	1609	516	08:36	124	134	1.51
3	1609	503	08:23	120	126	1.60
4	1609	502	08:22	127	140	1.51
5	1609	495	08:15	126	132	1.55
6	1609	482	08:02	134	143	1.49
7	6	3	12:36	144	144	0.89

Bedfield Loop (Intervals)

Decided to do Interval session regardless of stiff lower legs. Felt pretty good once I had warmed up. Stiff after though.

• Activity Type : Run
• Distance : 6.99 miles
• Pace 08:22 min/mile
• AHR : 130 BPM
• MHR : 161 BPM
• AMB : 1.48
• SMB : 1.27
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	3218	1015	08:27	117	135	1.63
2	1207	285	06:21	148	154	1.71
3	228	120	14:05	121	154	0.94
4	1207	286	06:22	151	161	1.67
5	185	120	17:22	125	161	0.74
6	412	240	15:36	93	112	1.11
7	1207	283	06:17	151	159	1.69
8	206	120	15:35	125	158	0.83
9	1207	284	06:18	152	160	1.68
10	176	120	18:16	126	160	0.70
11	2011	640	08:32	134	145	1.41

Round the field (recovery)

Pool shut so did this gentle jog. Very sore ankles/achilles. Right now worse than left :(

• Activity Type : Run
• Distance : 4.00 miles
• Pace 09:25 min/mile
• AHR : 121 BPM
• MHR : 144 BPM
• AMB : 1.41
• SMB : 1.17
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	586	09:46	116	144	1.42
2	1609	552	09:12	120	125	1.46
3	1609	565	09:25	123	130	1.39
4	1609	556	09:16	126	129	1.38
5	11	4	09:15	124	124	1.40

Laxfield and Local

Tentative longer run. Weather great, Glammy came on her bike. Felt strong, ankles hurt when I stopped.

• Activity Type : Run
• Distance : 15.76 miles
• Pace 08:02 min/mile
• AHR : 138 BPM
• MHR : 162 BPM
• AMB : 1.45
• SMB : 1.34
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	513	08:33	116	127	1.62
2	1609	500	08:20	121	128	1.60
3	1609	498	08:18	126	137	1.54
4	1609	494	08:14	125	129	1.56
5	1609	491	08:11	134	144	1.47
6	1609	488	08:08	133	138	1.49
7	1609	488	08:08	138	145	1.43
8	1609	479	07:59	141	143	1.43
9	1609	477	07:57	142	145	1.42
10	1609	474	07:54	143	145	1.42
11	1609	472	07:52	147	151	1.39
12	1609	474	07:54	149	151	1.37
13	1609	470	07:50	150	154	1.37
14	1609	471	07:51	153	157	1.34
15	1609	462	07:42	153	159	1.37
16	1264	353	07:30	156	162	1.37

Brundish Southolt loop

On road Cross training

• Activity Type : Cycling
• Distance : 15.34 miles
• Pace 03:20 min/mile
• AHR : 126 BPM
• MHR : 140 BPM
• AMB : 3.83
• SMB : 3.71
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	8046	933	03:06	121	140	4.27
2	8046	1066	03:33	128	138	3.54
3	8046	1017	03:23	128	140	3.71
4	617	60	02:37	139	140	4.41

Bedfield Loop

Second rehab run. A little quicker, ankles/achilles not too bad.

• Activity Type : Run
• Distance : 8.08 miles
• Pace 08:08 min/mile
• AHR : 136 BPM
• MHR : 154 BPM
• AMB : 1.45
• SMB : 1.25
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	508	08:28	122	133	1.56
2	1609	504	08:24	129	133	1.48
3	1609	502	08:22	133	137	1.44
4	1609	498	08:18	137	141	1.41
5	1609	497	08:17	137	141	1.42
6	1609	486	08:06	142	146	1.40
7	1609	469	07:49	145	148	1.42
8	1609	449	07:29	150	153	1.43
9	155	40	07:01	153	154	1.50

Stanway Worlingworth loop

First rehab run after a week off the road for achilles problem. Ankles felt ok - sore but no worse - a bit swollen afterwards though.

• Activity Type : Run
• Distance : 7.99 miles
• Pace 08:28 min/mile
• AHR : 135 BPM
• MHR : 152 BPM
• AMB : 1.41
• SMB : 1.21
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	1609	515	08:35	122	131	1.54
2	1609	515	08:35	129	135	1.45
3	1609	514	08:34	132	139	1.42
4	1609	515	08:35	139	144	1.35
5	1609	512	08:32	137	145	1.37
6	1609	511	08:31	140	145	1.35
7	1609	506	08:26	142	145	1.34
8	1609	480	08:00	147	152	1.37
9	6	2	09:54	152	152	1.08

Local bike blast

An aerobic hour!

• Activity Type : Cycling
• Distance : 17.33 miles
• Pace 03:23 min/mile
• AHR : 134 BPM
• MHR : 150 BPM
• AMB : 3.55
• SMB : 3.45
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	8046	989	03:17	127	139	3.84
2	8046	988	03:17	142	150	3.44
3	8046	958	03:11	142	147	3.55
4	3819	592	04:09	121	145	3.20

Bike to pool

To Stradbroke pool

• Activity Type : Cycling
• Distance : 4.13 miles
• Pace 03:28 min/mile
• AHR : 120 BPM
• MHR : 141 BPM
• AMB : 3.86
• SMB : 3.62
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	6669	864	03:28	120	141	3.86

Back from Stradbroke pool

• Activity Type : Cycling
• Distance : 4.10 miles
• Pace 03:18 min/mile
• AHR : 135 BPM
• MHR : 145 BPM
• AMB : 3.60
• SMB : 3.36
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	6610	815	03:18	135	145	3.60

Laxfield Fram loop

Repeat of Sunday ride, but with feeling :)

• Activity Type : Cycling
• Distance : 21.04 miles
• Pace 03:29 min/mile
• AHR : 127 BPM
• MHR : 149 BPM
• AMB : 3.62
• SMB : 3.56
• Motionbased Stats

Splits:

Lap	Meters	Seconds	Lap Pace	Lap AHR	Lap MHR	Lap AMB
1	8046	1071	03:34	122	140	3.69
2	8046	1043	03:28	129	149	3.59
3	8046	1022	03:24	131	141	3.60
4	8046	1046	03:29	127	139	3.63
5	1750	243	03:43	128	135	3.37