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Routes: AngusL: Tower Bridge loop

9.05km
+27m

Sessions

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Thursday May 17, 2018 »

11 AM

Road Running 36:06 intensity: (8 @1) + (9:37 @2) + (9:28 @3) + (10:49 @4) + (6:04 @5) 8.19 km (4:24 / km) +27m 4:20 / km
ahr:166 max:183 shoes: Brooks Ravenna 7

(Almost) Tower Bridge tempo: 20’33” 5k

Tuesday May 15, 2018 »

11 AM

Road Running 38:07 intensity: (24 @1) + (6:23 @2) + (29:08 @3) + (2:12 @4) 8.1 km (4:42 / km) +27m 4:38 / km
ahr:164 max:172 shoes: Brooks Ravenna 7

Almost Tower Bridge and back

Wednesday May 9, 2018 »

12 PM

Road Running 43:09 intensity: (8:30 @2) + (31:07 @3) + (3:32 @4) 9.07 km (4:46 / km) +27m 4:41 / km
ahr:163 max:173 shoes: Brooks Ravenna 7

Thursday Apr 26, 2018 »

12 PM

Road Running 37:49 intensity: (26 @1) + (5:05 @2) + (1:32 @3) + (24:33 @4) + (6:13 @5) 8.91 km (4:15 / km) +28m 4:11 / km
ahr:172 max:183 shoes: Brooks Ravenna 7

Pushing it to Tower Bridge
1km in the next four days and I’ll have done 100 miles in April.

This was my second fastest of 73 recorded runs on this circuit. The fastest was 4s/km faster in December 2013.

Tuesday Apr 17, 2018 »

12 PM

Road Running 44:48 intensity: (5:44 @2) + (27:41 @3) + (11:23 @4) 9.28 km (4:50 / km) +44m 4:43 / km
ahr:165 max:177 shoes: Brooks Ravenna 7

Sunny but windy Tower Bridge

Wednesday Apr 4, 2018 »

11 AM

Road Running 43:56 intensity: (6:02 @2) + (25:01 @3) + (12:48 @4) + (5 @5) 9.23 km (4:46 / km) +34m 4:41 / km
ahr:166 max:186 shoes: Brooks Ravenna 7

Wednesday Feb 21, 2018 »

12 PM

Road Running 41:15 intensity: (2 @1) + (5:30 @2) + (33:22 @3) + (2:21 @4) 9.02 km (4:34 / km) +27m 4:30 / km
ahr:165 max:172 shoes: Brooks Ravenna 7

Wednesday Feb 14, 2018 »

12 PM

Road Running 42:08 intensity: (4:06 @2) + (9:38 @3) + (28:24 @4) 9.02 km (4:40 / km) +29m 4:36 / km
ahr:170 max:179 shoes: Brooks Ravenna 7

Blustery Tower Bridge and back

Friday Feb 9, 2018 »

12 PM

Road Running 41:58 intensity: (2:44 @2) + (15:12 @3) + (23:45 @4) + (17 @5) 9.04 km (4:38 / km) +29m 4:34 / km
ahr:170 max:181 shoes: Brooks Ravenna 7

Thursday Feb 1, 2018 »

12 PM

Road Running 42:20 intensity: (35 @2) + (6:43 @3) + (35:02 @4) 9.03 km (4:41 / km) +27m 4:37 / km
ahr:172 max:179 shoes: Brooks Ravenna 7

Wednesday Jan 17, 2018 »

12 PM

Road Running 46:47 intensity: (4:18 @2) + (10:17 @3) + (32:12 @4) 9.9 km (4:43 / km) +40m 4:38 / km
ahr:170 max:179 shoes: Brooks Ravenna 7

Monday Dec 4, 2017 »

2 PM

Road Running 39:40 intensity: (3:31 @2) + (11:23 @3) + (24:46 @4) 8.81 km (4:30 / km) +26m 4:26 / km
ahr:169 max:176 weight:71.9kg shoes: Brooks Ravenna 7

Tower Bridge steady and warm down

Tuesday Sep 26, 2017 »

11 AM

Road Running intervals 39:52 intensity: (3:16 @2) + (8:44 @3) + (9:22 @4) + (18:30 @5) 8.56 km (4:40 / km) +29m 4:35 / km
ahr:176 max:192 shoes: Brooks Ravenna 7

Tower Bridge intervals

Thursday Jul 13, 2017 »

12 PM

Road Running 35:51 intensity: (26 @1) + (6:22 @2) + (26:19 @3) + (2:44 @4) 7.71 km (4:39 / km) +26m 4:34 / km
ahr:163 max:174 shoes: Brooks Ravenna 7

Thursday Jun 22, 2017 »

12 PM

Road Running 35:58 intensity: (4:41 @2) + (21:55 @3) + (9:22 @4) 7.75 km (4:39 / km) +29m 4:33 / km
ahr:166 max:176 shoes: Brooks Ravenna 7

Given I'm racing on Sunday and Thursday, this is supposedly a steady state recovery run at about 4:40, but it felt pretty hard.

Thursday Jun 15, 2017 »

6 PM

Off Road Running 33:58 intensity: (2:13 @2) + (2:13 @3) + (28:21 @4) + (1:11 @5) 7.44 km (4:34 / km) +131m 4:12 / km
ahr:174 max:180 shoes: Brooks Ravenna 7

Tower Bridge (almost) steady(ish) in the wind

Wednesday Jun 7, 2017 »

12 PM

Road Running intervals 40:02 intensity: (4:06 @2) + (6:03 @3) + (17:00 @4) + (12:53 @5) 9.02 km (4:26 / km) +26m 4:22 / km
ahr:173 max:186 shoes: Brooks Ravenna 7

2km on, 3 mins recovery

Thursday May 18, 2017 »

12 PM

Road Running 38:55 intensity: (1:49 @2) + (3:52 @3) + (26:07 @4) + (7:07 @5) 8.8 km (4:25 / km) +27m 4:21 / km
ahr:174 max:184 shoes: Brooks Ravenna 7

Wednesday May 3, 2017 »

12 PM

Road Running 38:38 intensity: (1:06 @0) + (44 @1) + (4:40 @2) + (6:40 @3) + (24:07 @4) + (1:21 @5) 8.78 km (4:24 / km) +33m 4:19 / km
ahr:167 max:181 shoes: Brooks Ravenna 7

Friday Apr 28, 2017 »

12 PM

Road Running 42:18 intensity: (7:41 @2) + (4:16 @3) + (29:31 @4) + (50 @5) 9.65 km (4:23 / km) +39m 4:18 / km
ahr:170 max:186 shoes: Brooks Ravenna 7

Tower Bridge intervals
6 x 30s on; 3min off

Thursday Apr 6, 2017 »

3 PM

Road Running 39:13 intensity: (20 @0) + (51 @1) + (2:50 @2) + (17:39 @3) + (15:09 @4) + (2:24 @5) 8.49 km (4:37 / km) +32m 4:32 / km
ahr:168 max:181 shoes: Brooks Ravenna 7

Tower Bridge (almost) intervals (almost)

Thursday Feb 23, 2017 »

10 AM

Road Running 38:15 intensity: (26 @0) + (8:59 @1) + (5:24 @2) + (2:24 @3) + (19:35 @4) + (1:27 @5) 8.55 km (4:28 / km) +36m 4:23 / km
ahr:160 max:184 slept:4.1 shoes: Brooks Ravenna 7

Ankle OK. Very slight soreness at the top of the left Achilles; nothing on the Achilles itself. Stretched it out well: kettle bell one-leg dips with the raised leg cross behind.

Wednesday Jan 4, 2017 »

12 PM

Road Running 38:13 [3] 8.36 km (4:34 / km) +43m 4:27 / km
shoes: Brooks Ravenna 7

Tuesday Nov 29, 2016 »

12 PM

Road Running 35:15 intensity: (17 @0) + (19 @1) + (1:10 @2) + (1:41 @3) + (15:40 @4) + (16:08 @5) 7.99 km (4:25 / km) +6m 4:24 / km
ahr:177 max:190 shoes: Brooks Ravenna 7

Heart rate from Richard's trace so probably 5-10bpm higher than mine.

Thursday Nov 17, 2016 »

12 PM

Road Running 37:36 intensity: (22 @0) + (1 @1) + (1:06 @2) + (23:40 @3) + (11:46 @4) + (41 @5) 8.26 km (4:33 / km) +42m 4:26 / km
ahr:168 max:186 shoes: Brooks Ravenna 7

Both Richard and I a bit under the weather so even this pace felt a bit tougher than normal, and the HR shows it.

Thursday Oct 20, 2016 »

12 PM

Road Running intervals 33:08 intensity: (44 @0) + (38 @1) + (10:40 @2) + (8:50 @3) + (5:24 @4) + (6:52 @5) 7.23 km (4:35 / km) +41m 4:27 / km
ahr:164 max:184 slept:6.5 weight:68.8kg shoes: Brooks Ravenna 7

Wednesday Oct 5, 2016 »

11 AM

Road Running intervals 35:23 intensity: (52 @0) + (40 @1) + (10:19 @2) + (15:02 @3) + (8:30 @4) 8.06 km (4:23 / km) +35m 4:18 / km
ahr:161 max:179 slept:5.0 shoes: Brooks Ravenna 7

2km at 155bpm: 4:20/km
2km at 165bpm: 4:00/km
2km at 175bpm: 3:50/km
2km recovery

Friday Sep 30, 2016 »

10 AM

Road Running 52:38 intensity: (53 @0) + (26 @1) + (3:33 @2) + (17:23 @3) + (29:28 @4) + (55 @5) 12.02 km (4:23 / km) +75m 4:15 / km
ahr:167 max:181 shoes: Brooks Ravenna 7

Wharf to Gherkin and back
Concerned about both Achilles towards the end. Ended up running at quite a pace to get back in time, and couldn't duck the deadline. Probably not the wisest approach.

Right Achilles now (Saturday) quite sharp pain if bent inwards. What did I say about impending injury?

Wednesday Sep 28, 2016 »

12 PM

Road Running intervals 36:15 intensity: (1:41 @0) + (15 @1) + (3:40 @2) + (12:22 @3) + (13:18 @4) + (4:59 @5) 8.3 km (4:22 / km) +36m 4:17 / km
ahr:167 max:185 shoes: Brooks Ravenna 7

4 x 4min sub 4:00 pace, 3 min recovery

On pace was:
#1: 3:45
#2: 3:50
#3: 3:48
#4: 3:43

Thursday Sep 22, 2016 »

11 AM

Road Running 38:05 intensity: (16 @0) + (48 @1) + (4:00 @2) + (18:34 @3) + (7:22 @4) + (7:05 @5) 8.25 km (4:37 / km) +43m 4:30 / km
ahr:167 max:187 rhr:53 slept:6.55 weight:68.9kg shoes: Brooks Ravenna 7

More 3+3 intervals. On km were:
#1: 3:23/km = 939m
#2: 3:41/km = 831m
#3: 3:39/km = 818m
#4: 3:44/km = 820m

Different distances probably due to slightly different cut-off times at 3 minutes.

ahr was 173, max 194 last time so some improvement in both pace and lower HR.

Wednesday Sep 7, 2016 »

12 PM

Road Running intervals 41:11 intensity: (21 @0) + (1:25 @1) + (3:51 @2) + (4:00 @3) + (19:11 @4) + (12:23 @5) 8.2 km (5:01 / km) +48m 4:53 / km
ahr:173 max:194 slept:6.0 weight:68.6kg shoes: Brooks Ravenna 7

Intervals after warm-up: four times 3 minutes on; 3 minutes recovery

First one must have been close to a km: headed out at 3:20-25 which was quicker than expected, but felt OK. However payback later as second was OK, but three and four were very tough. Still managed to do reverse splits for both. It was climbing back up towards high HR that was tough; once I was there, I could stretch out. Max HR of 194 is higher than for a while.

Interval paces from Richard - I was ahead of these:
#1: 3:39
#2: 3:45
#3: 3:53
#4: 3:58

Monday Sep 5, 2016 »

12 PM

Road Running 38:06 intensity: (37 @0) + (26 @1) + (3:42 @2) + (8:25 @3) + (24:56 @4) 8.29 km (4:36 / km) +39m 4:29 / km
ahr:168 max:177 slept:6.5 weight:69kg shoes: Brooks Ravenna 7

Tuesday Aug 9, 2016 »

11 AM

Road Running 43:42 intensity: (24 @0) + (21 @1) + (1:45 @2) + (2:16 @3) + (3:10 @4) + (35:46 @5) 9.62 km (4:33 / km) +40m 4:27 / km
ahr:180 max:190 rhr:62 slept:5.75 weight:69.8kg shoes: Brooks Ravenna 7

Despite a fairly big weekend, started too fast and the pace suffered noticeably from halfway. Heart rate way too high but was under pressure to get back to the office. Hopefully haven't strained anything. Right hamstring remains tight, having tweaked it on the run-in at the Clapham Common Park Race.

Wednesday Jul 27, 2016 »

12 PM

Road Running intervals 43:52 intensity: (9 @1) + (1:01 @2) + (5:57 @3) + (28:57 @4) + (7:48 @5) 9.54 km (4:36 / km) +46m 4:29 / km
ahr:174 max:184 slept:4.5 weight:72kg shoes: Brooks Ravenna 7

Intervals between 180bpm (on) and 170bpm (recovery)

2km warm-up
3 x 1km 30sec faster; 1km recovery
1.5km warm-down

Friday Jul 1, 2016 »

11 AM

Orienteering 46:11 intensity: (7 @0) + (31 @1) + (3:35 @2) + (10:02 @3) + (31:56 @4) 9.42 km (4:54 / km) +4m 4:54 / km
ahr:169 max:175 shoes: Brooks Ravenna 7

Monday Jan 18, 2016 »

12 PM

Road Running 43:52 intensity: (5 @0) + (1 @1) + (7 @2) + (31 @3) + (18:06 @4) + (25:02 @5) 9.57 km (4:35 / km) +5m 4:34 / km
ahr:179 max:185 weight:75kg shoes: New Balance M1080BL v4

Thursday Nov 12, 2015 »

12 PM

Road Running 45:06 intensity: (4 @0) + (5 @1) + (5 @2) + (1:55 @3) + (15:53 @4) + (27:04 @5) 9.59 km (4:42 / km) +23m 4:39 / km
ahr:179 max:186 shoes: New Balance M1080BL v4

Monday Nov 2, 2015 »

2 PM

Road Running 41:05 intensity: (7 @0) + (5 @2) + (1:05 @3) + (21:15 @4) + (18:33 @5) 8.38 km (4:54 / km) +5m 4:53 / km
ahr:178 max:184 weight:77.4kg shoes: New Balance M1080BL v4

Monday Mar 2, 2015 »

12 PM

Road Running intervals 44:04 intensity: (5:16 @0) + (3 @1) + (32 @2) + (10:15 @3) + (23:18 @4) + (4:40 @5) 9.43 km (4:40 / km) +16m 4:38 / km
ahr:172 max:204 weight:74.6kg shoes: New Balance MR1080BW v2.2

6 x 45 seconds fast; 3 minutes recovery

Tuesday Feb 17, 2015 »

12 PM

Road Running (intervals) 42:48 intensity: (4 @0) + (3 @1) + (1 @2) + (9:34 @3) + (26:22 @4) + (6:44 @5) 9.45 km (4:32 / km) +4m 4:31 / km
ahr:176 max:226 weight:74.6kg shoes: New Balance MR1080BW v2.2

6 x 45 secs accelerating, 3 min recovery

Monday Jan 12, 2015 »

12 PM

Road Running 42:37 intensity: (3 @0) + (2 @2) + (2:21 @3) + (36:02 @4) + (4:09 @5) 9.41 km (4:32 / km) +4m 4:31 / km
ahr:176 max:194 weight:74.5kg shoes: New Balance MR1080BW v2.2

Monday Nov 24, 2014 »

11 AM

Road Running 40:35 intensity: (8 @0) + (3 @1) + (8 @2) + (13 @3) + (21:37 @4) + (18:26 @5) 9.56 km (4:15 / km) +4m 4:14 / km
ahr:181 max:223 weight:74.8kg shoes: New Balance MR1080BW v2.2

Thursday Nov 6, 2014 »

11 AM

Road Running 45:40 intensity: (6 @0) + (9 @1) + (10:33 @2) + (25:09 @3) + (4:13 @4) + (5:30 @5) 9.64 km (4:44 / km) +4m 4:44 / km
ahr:166 max:199 weight:73.4kg shoes: New Balance MR1080BW v2.2

Monday Oct 20, 2014 »

12 PM

Road Running intervals 45:25 intensity: (5 @0) + (10 @1) + (2:32 @2) + (13:51 @3) + (16:07 @4) + (12:40 @5) 9.83 km (4:37 / km) +5m 4:37 / km
ahr:173 max:191 weight:73.4kg shoes: New Balance MR1080BW v2.2

Tower Bridge intervals
9km: 1km off; 1km on (sub 4:00); 1km recovery, etc

On km were 3:46. 3:47, 3:55, 3:52.

Thursday Oct 2, 2014 »

12 PM

Road Running 44:00 intensity: (5 @0) + (2 @1) + (5 @2) + (2:12 @3) + (35:15 @4) + (6:21 @5) 9.53 km (4:37 / km) +4m 4:36 / km
ahr:176 max:182 shoes: New Balance MR1080BW v2.2

Tuesday Sep 23, 2014 »

11 AM

Road Running intervals (intervals) 37:48 intensity: (5 @0) + (4 @1) + (1:25 @2) + (6:35 @3) + (15:21 @4) + (14:18 @5) 8.26 km (4:34 / km) +5m 4:34 / km
ahr:175 max:188 shoes: New Balance MR1080BW v2.2

Wapping loop intervals
3 x 5min on/3 min recovery

Monday Sep 15, 2014 »

2 PM

Road Running 42:36 intensity: (1 @0) + (3 @1) + (8 @2) + (4:56 @3) + (33:18 @4) + (4:10 @5) 9.46 km (4:30 / km) +5m 4:29 / km
ahr:175 max:186 weight:74kg shoes: New Balance MR1080BW v2.2

Wednesday Aug 20, 2014 »

12 PM

Road Running 43:01 intensity: (15 @0) + (3 @1) + (11 @2) + (12:31 @3) + (26:56 @4) + (3:05 @5) 9.27 km (4:38 / km) +4m 4:38 / km
ahr:172 max:202 shoes: New Balance MR1080BW v2.2

Thursday Aug 7, 2014 »

12 PM

Road Running 45:06 intensity: (6 @0) + (2 @1) + (2:44 @2) + (15:25 @3) + (26:49 @4) 9.45 km (4:46 / km) +3m 4:46 / km
ahr:170 max:177 weight:74.2kg shoes: New Balance MR1080BW v2.2

Suffering from DOMS today.

Wednesday Jul 9, 2014 »

12 PM

Road Running 44:20 intensity: (52 @2) + (27:41 @3) + (15:47 @4) 9.0 km (4:56 / km)
ahr:169 max:177 weight:73.6kg shoes: New Balance MR1080BW v2.2

Thursday Jun 26, 2014 »

3 PM

Road Running 43:07 intensity: (2 @0) + (1 @1) + (1:34 @2) + (25:19 @3) + (16:03 @4) + (8 @5) 9.07 km (4:45 / km) +3m 4:45 / km
ahr:168 max:189 weight:74.5kg shoes: New Balance MR1080BW v2.2

Tuesday Jun 24, 2014 »

11 AM

Road Running 48:54 intensity: (1 @0) + (3:54 @2) + (10:53 @3) + (21:55 @4) + (12:11 @5) 10.39 km (4:42 / km) +2m 4:42 / km
ahr:173 max:189 weight:74kg shoes: New Balance MR1080BW v2.2

3 x 8 mins on (4:10-4:30), 4 mins active recovery

Thursday Jun 19, 2014 »

11 AM

Road Running 43:39 intensity: (4 @0) + (3 @1) + (2:09 @2) + (20:27 @3) + (20:52 @4) + (4 @5) 9.07 km (4:49 / km) +4m 4:48 / km
ahr:169 max:180 weight:74.3kg shoes: New Balance MR1080BW v2.2

Tuesday May 13, 2014 »

9 AM

Road Running intervals 41:51 intensity: (3 @0) + (4 @1) + (3:34 @2) + (13:04 @3) + (14:33 @4) + (10:33 @5) 9.16 km (4:34 / km) +4m 4:34 / km
ahr:172 max:191 slept:6.0 weight:74kg shoes: New Balance MR1080BW v2.2

Tower Bridge intervals
1km off; 1km at sub-4; repeat

Wednesday Mar 5, 2014 »

4 PM

Road Running intervals 42:34 intensity: (7 @0) + (11 @1) + (3:11 @2) + (17:53 @3) + (12:37 @4) + (8:35 @5) 9.02 km (4:43 / km) +15m 4:41 / km
ahr:172 max:230 weight:73.9kg shoes: New Balance MR1080BW v2.2

Pseudo-intervals: fast alongside the waterways: the Thames and the Wapping Canal. Intervals substantially slower on the return from Tower Bridge.

Monday Mar 3, 2014 »

10 AM

Road Running 41:31 intensity: (7 @0) + (32 @1) + (3:25 @2) + (22:09 @3) + (14:31 @4) + (47 @5) 9.12 km (4:33 / km) +14m 4:31 / km
ahr:167 max:183 weight:75.5kg shoes: New Balance MR1080BW v2.2

Tuesday Feb 18, 2014 »

11 AM

Road Running intervals 41:10 intensity: (5 @0) + (1 @1) + (1:18 @2) + (15:30 @3) + (20:30 @4) + (3:46 @5) 8.51 km (4:50 / km) +4m 4:49 / km
ahr:172 max:203 shoes: New Balance MR1080BW v2.2

Six weeks off really telling. Pace was miles off the 4:10 I put in over Christmas, and Richard left me standing on the intervals. Staggered back to the office. Not good.

Tuesday Dec 17, 2013 »

10 AM

Road Running 37:45 intensity: (5 @0) + (3 @1) + (1 @2) + (1:37 @3) + (26:36 @4) + (9:23 @5) 9.06 km (4:10 / km) +4m 4:10 / km
ahr:178 max:194 shoes: New Balance MR1080BW v2.2

Big improvement in pace over 9km. Fastest run on this route by almost two minutes.

Wednesday Nov 13, 2013 »

11 AM

Road Running 39:28 intensity: (2 @0) + (21:33 @2) + (12:42 @3) + (3:53 @4) + (1:18 @5) 8.27 km (4:46 / km) +4m 4:46 / km
ahr:160 max:193 shoes: New Balance MR1080BW v2.1

Accelerating sprints for 30 seconds, peaking at 175-180bpm; 4 minute recovery to 155-160bpm.

Wednesday Nov 6, 2013 »

11 AM

Road Running 49:03 intensity: (36 @0) + (19 @1) + (15:11 @2) + (3:34 @3) + (27:18 @4) + (2:05 @5) 10.73 km (4:34 / km) +40m 4:29 / km
ahr:166 max:181 weight:73.4kg shoes: New Balance MR1080BW v2.1

Monday Nov 4, 2013 »

4 PM

Road Running 41:16 intensity: (1 @0) + (9 @1) + (4:03 @2) + (19:47 @3) + (16:22 @4) + (54 @5) 9.11 km (4:32 / km) +3m 4:31 / km
ahr:168 max:184 weight:74.4kg shoes: New Balance MR1080BW v2.1

Thursday Oct 24, 2013 »

4 PM

Road Running 42:54 intensity: (15 @0) + (29 @1) + (18:18 @2) + (21:20 @3) + (2:14 @4) + (18 @5) 9.1 km (4:43 / km) +3m 4:42 / km
ahr:159 max:180 weight:72kg shoes: New Balance MR1080BW v2.1

One fast section; the rest pre-occupied thinking about work!

Monday Oct 21, 2013 »

1 PM

Road Running intervals (intervals) 40:34 intensity: (10 @0) + (9 @1) + (4:57 @2) + (9:47 @3) + (24:59 @4) + (32 @5) 9.0 km (4:30 / km) +4m 4:30 / km
ahr:169 max:186 weight:71.9kg shoes: New Balance MR1080BW v2.1

Intervals: 6 minutes on at 175-180bpm; 3 minutes recovery to 160bpm

Thursday Oct 17, 2013 »

4 PM

Road Running intervals 40:59 intensity: (5 @0) + (7 @1) + (2:30 @2) + (16:10 @3) + (15:16 @4) + (6:51 @5) 9.07 km (4:31 / km) +15m 4:29 / km
ahr:170 max:183 weight:72.9kg shoes: New Balance MR1080BW v2.1

Intervals: 1km off; 1km on. Fastest 'on' was 3:36; slowest 3:58. Getting faster with less effort? Down below 73kg again too.

Monday Oct 14, 2013 »

11 AM

Road Running 39:35 intensity: (3 @0) + (2 @1) + (11:25 @3) + (24:43 @4) + (3:22 @5) 9.29 km (4:16 / km) +5m 4:15 / km
ahr:172 max:190 weight:73.2kg shoes: New Balance MR1080BW v2.1

Wednesday Sep 11, 2013 »

12 PM

Road Running intervals (intervals) 42:58 intensity: (5 @0) + (2 @1) + (14:46 @2) + (7:16 @3) + (13:15 @4) + (7:34 @5) 9.01 km (4:46 / km) +4m 4:46 / km
ahr:167 max:186 shoes: New Balance MR1080BW v2.1

Intervals: 1km on; 1km off. Pleased with my 3:45-4:00 ks given the street-o last night.

Wednesday Sep 4, 2013 »

11 AM

Road Running intervals (intervals) 1:02:26 intensity: (8 @1) + (6:52 @2) + (8:22 @3) + (25:14 @4) + (21:50 @5) 9.42 km (6:38 / km) +3m 6:37 / km
ahr:174 max:200 slept:6.0 weight:74.3kg shoes: New Balance MR1080BW v2.1

8 min at 175-180; 3 min recovery. No breakfast, no water. Suffered during #3 and recovered a bit to do #4, but then completely shot. Poor preparation.

Thursday Aug 15, 2013 »

4 PM

Road Running 41:34 intensity: (14 @0) + (52 @1) + (7:51 @2) + (24:59 @3) + (7:38 @4) *** 9.17 km (4:32 / km) +4m 4:31 / km
ahr:164 max:177 shoes: New Balance MR1080BW v2.1

Friday Aug 9, 2013 »

12 PM

Road Running 42:09 intensity: (19 @0) + (30 @1) + (5:30 @2) + (15:52 @3) + (12:52 @4) + (7:06 @5) 9.02 km (4:40 / km) +50m 4:33 / km
ahr:168 max:184 shoes: New Balance MR1080BW v2.1

Tuesday Jul 19, 2011 »

4 PM

Road Running 49:59 [3] 9.07 km (5:31 / km) +56m 5:21 / km
ahr:149 max:165 shoes: New Balance MR1080BW

Canary Wharf to Tower Bridge

Tuesday Jul 12, 2011 »

4 PM

Road Running 46:01 [3] 9.0 km (5:07 / km) +63m 4:56 / km
ahr:162 max:180 shoes: New Balance MR1080BW

Canary Wharf to Tower Bridge

Thursday Jun 30, 2011 »

1 PM

Road Running 46:13 [3] 8.99 km (5:08 / km) +55m 4:59 / km
ahr:160 max:171 shoes: New Balance MR1080BW

Canary Wharf to Tower Bridge

Friday Jun 17, 2011 »

12 PM

Road Running 48:55 [3] 9.06 km (5:24 / km) +54m 5:15 / km
ahr:155 max:168 shoes: New Balance MR1080BW

Canary Wharf to Tower Bridge

Friday Jun 10, 2011 »

12 PM

Road Running 46:51 [3] 8.99 km (5:13 / km) +34m 5:07 / km
ahr:154 max:164 shoes: New Balance MR1080BW

Canary Wharf to Tower Bridge

Monday Jun 6, 2011 »

12 PM

Road Running 44:43 [3] 9.32 km (4:48 / km) +65m 4:38 / km
ahr:165 max:186 shoes: New Balance MR1080BW

Canary Wharf to Tower Bridge

Thursday May 26, 2011 »

11 AM

Road Running 42:52 [3] 9.07 km (4:44 / km) +53m 4:36 / km
ahr:175 max:185 shoes: New Balance MR1080BW

Canary Wharf to Tower Bridge

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