Training has been going well although not many long runs at the moment.

Sandall Beat 10k – 12 June 2013 – first 10k of the year, never had a good run on that race but I ran ok.  I am sure its short….Finished in 39:29 AvHR 159.

1) – 1m – 6:20(6:20/m) – 150bpm avge – 163bpm max – 80cal
2) – 1m – 6:47(6:47/m) – 159bpm avge – 163bpm max – 106cal
3) – 1m – 7:01(7:01/m) – 161bpm avge – 165bpm max – 113cal
4) – 1m – 6:47(6:47/m) – 161bpm avge – 164bpm max – 107cal
5) – 1m – 7:07(7:07/m) – 161bpm avge – 165bpm max – 115cal
6) – 0.9m – 5:26(6:03/m) – 167bpm avge – 172bpm max – 90cal

Owston Ferry 10k – 16 June 2013 – had a much better race, breathing not 100% but not terrible.  Finished in 38:14 AvHR 171.

1) 1m – 6:01(6:01/m) 170/223bpm 16cal
2) 1m – 6:09(6:09/m) 189/220bpm 49cal
3) 1m – 6:13(6:13/m) 168/182bpm 99cal
4) 1m – 6:21(6:21/m) 163/167bpm 104cal
5) 1m – 6:12(6:12/m) 166/169bpm 103cal
6) 1m – 6:17(6:17/m) 168/172bpm 107cal
7) 0.18m – 1:02(5:44/m) 169/171bpm 17cal

New 5k loop

Found a great 5k loop all on tarmac paths, over half traffic free with the rest on wide footways.  The start is 1 mile from the Keepmoat.

Ran around it twice with Malc Leggett and Stu Bartley on 20 June 2013:

Recovery Zone – 22:10 AvHR 132

1) 1m – 7:20(7:20/m) 126/138bpm 88cal
2) 1m – 7:29(7:29/m) 134/146bpm 95cal
3) 1m – 6:57(6:57/m) 138/148bpm 92cal
4) 0.06m – 24(7:01/m) 148/148bpm 5cal

Lactate Zone – 19:48 AvHR 148

1) 1m – 6:15(6:15/m) 149/160bpm 88cal
2) 1m – 6:28(6:28/m) 152/160bpm 96cal
3) 1m – 6:28(6:28/m) 152/159bpm 97cal
4) 0.09m – 37(6:28/m) 152/155bpm 9cal