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<blockquote data-quote="s_k_s" data-source="post: 748185" data-attributes="member: 27169"><p>Couple of updates as I was offline for a few days.</p><p></p><p>Sun 25/1 - Surface = Canal towpath/pavement/tarmac</p><p></p><p>Ran on the canal paths/park by the River Lea in N London which used to be my old running area. Really enjoyed running there again after about 7 years. Wide canal path and wide paths in the park make it a fantastic running place and it's flat as well. Felt really good and pushed myself on each run and was pleased with the times. 5 out of the 9 run intervals were in the 9's which was fantastic.</p><p></p><p>Day 21 - 54 mins - Run 4 mins. Walk 2 mins x 9 - Completed</p><p></p><p><span style="color: #ff0000">1. 4:00 - 9:56 - 186</span></p><p>2. 2:00 - 16:46 - 147</p><p><span style="color: #ff0000">3. 4:00 - 9:56 - 163</span></p><p>4. 2:00 - 17:29 - 143</p><p><span style="color: #ff0000">5. 4:00 - 10:06 - 156</span></p><p>6. 2:00 - 18:43 - 147</p><p><span style="color: #ff0000">7. 4:00 - 9:52 - 157</span></p><p>8. 2:00 - 17:37 - 149</p><p><span style="color: #ff0000">9. 4:00 - 9:50 - 161</span></p><p>10. 2:00 - 18:48 - 151</p><p><span style="color: #ff0000">11. 4:00 - 10:13 - 160</span></p><p>12. 2:00 - 19:02 - 148</p><p><span style="color: #ff0000">13. 4:00 - 10:20 - 159</span></p><p>14. 2:00 - 19:02 - 147</p><p><span style="color: #ff0000">15. 4:00 - 10:54 - 156</span></p><p>16. 2:00 - 19:19 - 147</p><p><span style="color: #ff0000">17. 4:00 - 9:05 - 156</span></p><p>18. 2:00 - 18:43 - 148</p><p></p><p>Total Miles - 4.51 miles</p><p>Duration - 54 mins</p><p>Avg Pace - 11:58</p><p>Avg HR - 156 bpm</p><p>Calories - 489</p><p></p><p>Tues 27/1 - Surface = pavement/tarmac</p><p></p><p>Tough session. Struggled to complete the 5 mins intervals after about half way and timings fell accordingly. Body found it tough to adjust to just the 1 min walk between the run intervals. Starting again after stopping was tough. Felt it would have been easier to just carry on rather than stop and walk and then start again. Glad to complete and hopefully will get easier to run the 5 mins in the next 2 sessions.</p><p></p><p>Day 22 - 60 mins - Run 5 mins. Walk 1 min x 10 - Completed</p><p></p><p><span style="color: #ff0000">01. 5:00 - 10:45 - 188</span></p><p>02. 1:00 - 17:26 - 185</p><p><span style="color: #ff0000">03. 5:00 - 11:13 - 186</span></p><p>04. 1:00 - 15:39 - 143</p><p><span style="color: #ff0000">05. 5:00 - 10:46 - 153</span></p><p>06. 1:00 - 17:15 - 150</p><p><span style="color: #ff0000">07. 5:00 - 10:55 - 156</span></p><p>08. 1:00 - 18:47 - 154</p><p><span style="color: #ff0000">09. 5:00 - 11:13 - 155</span></p><p>10. 1:00 - 17:31 - 149</p><p><span style="color: #ff0000">11. 5:00 - 11:26 - 152</span></p><p>12. 1:00 - 17:49 - 148</p><p><span style="color: #ff0000">13. 5:00 - 11:35 - 154</span></p><p>14. 1:00 - 18:45 - 148</p><p><span style="color: #ff0000">15. 5:00 - 11:29 - 151</span></p><p>16. 1:00 - 18:09 - 151</p><p><span style="color: #ff0000">17. 5:00 - 11:40 - 154</span></p><p>18. 1:00 - 19:11 - 149</p><p><span style="color: #ff0000">19. 5:00 - 12:06 - 152</span></p><p>20. 1:00 - 21:58 - 142</p><p></p><p>Total Miles - 4.98 miles</p><p>Duration - 60 mins</p><p>Avg Pace - 12:03</p><p>Avg HR - 158 bpm</p><p>Calories - 555</p></blockquote><p></p>
[QUOTE="s_k_s, post: 748185, member: 27169"] Couple of updates as I was offline for a few days. Sun 25/1 - Surface = Canal towpath/pavement/tarmac Ran on the canal paths/park by the River Lea in N London which used to be my old running area. Really enjoyed running there again after about 7 years. Wide canal path and wide paths in the park make it a fantastic running place and it's flat as well. Felt really good and pushed myself on each run and was pleased with the times. 5 out of the 9 run intervals were in the 9's which was fantastic. Day 21 - 54 mins - Run 4 mins. Walk 2 mins x 9 - Completed [COLOR=#ff0000]1. 4:00 - 9:56 - 186[/COLOR] 2. 2:00 - 16:46 - 147 [COLOR=#ff0000]3. 4:00 - 9:56 - 163[/COLOR] 4. 2:00 - 17:29 - 143 [COLOR=#ff0000]5. 4:00 - 10:06 - 156[/COLOR] 6. 2:00 - 18:43 - 147 [COLOR=#ff0000]7. 4:00 - 9:52 - 157[/COLOR] 8. 2:00 - 17:37 - 149 [COLOR=#ff0000]9. 4:00 - 9:50 - 161[/COLOR] 10. 2:00 - 18:48 - 151 [COLOR=#ff0000]11. 4:00 - 10:13 - 160[/COLOR] 12. 2:00 - 19:02 - 148 [COLOR=#ff0000]13. 4:00 - 10:20 - 159[/COLOR] 14. 2:00 - 19:02 - 147 [COLOR=#ff0000]15. 4:00 - 10:54 - 156[/COLOR] 16. 2:00 - 19:19 - 147 [COLOR=#ff0000]17. 4:00 - 9:05 - 156[/COLOR] 18. 2:00 - 18:43 - 148 Total Miles - 4.51 miles Duration - 54 mins Avg Pace - 11:58 Avg HR - 156 bpm Calories - 489 Tues 27/1 - Surface = pavement/tarmac Tough session. Struggled to complete the 5 mins intervals after about half way and timings fell accordingly. Body found it tough to adjust to just the 1 min walk between the run intervals. Starting again after stopping was tough. Felt it would have been easier to just carry on rather than stop and walk and then start again. Glad to complete and hopefully will get easier to run the 5 mins in the next 2 sessions. Day 22 - 60 mins - Run 5 mins. Walk 1 min x 10 - Completed [COLOR=#ff0000]01. 5:00 - 10:45 - 188[/COLOR] 02. 1:00 - 17:26 - 185 [COLOR=#ff0000]03. 5:00 - 11:13 - 186[/COLOR] 04. 1:00 - 15:39 - 143 [COLOR=#ff0000]05. 5:00 - 10:46 - 153[/COLOR] 06. 1:00 - 17:15 - 150 [COLOR=#ff0000]07. 5:00 - 10:55 - 156[/COLOR] 08. 1:00 - 18:47 - 154 [COLOR=#ff0000]09. 5:00 - 11:13 - 155[/COLOR] 10. 1:00 - 17:31 - 149 [COLOR=#ff0000]11. 5:00 - 11:26 - 152[/COLOR] 12. 1:00 - 17:49 - 148 [COLOR=#ff0000]13. 5:00 - 11:35 - 154[/COLOR] 14. 1:00 - 18:45 - 148 [COLOR=#ff0000]15. 5:00 - 11:29 - 151[/COLOR] 16. 1:00 - 18:09 - 151 [COLOR=#ff0000]17. 5:00 - 11:40 - 154[/COLOR] 18. 1:00 - 19:11 - 149 [COLOR=#ff0000]19. 5:00 - 12:06 - 152[/COLOR] 20. 1:00 - 21:58 - 142 Total Miles - 4.98 miles Duration - 60 mins Avg Pace - 12:03 Avg HR - 158 bpm Calories - 555 [/QUOTE]
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