NN - Good MLR before work, good pace for it! My garmin claims my cadence is about 180 too, however it seems to be closer to 200 during track session. Does yours increase on track too?
Tek- Nice easy yesterday morning
Tricia - I think the Vo2 thing is predicted off pace for HR data. Don't think it's all that accurate though, as after a particularly hard club interval session I was getting a VO2 reading of 56 or something which was predicting a HM time of sub 85, which was about 6 minutes faster than my realistic target.
MG - Sounds a good day out at the cricket
4 miles recovery @ 9:15 done, had planned a 'long' run today but legs aren't recovered from Thursday. I'll get 12 or so tomorrow morning.
10 miles with 2x2.65 miles tempo. 18 minutes out, 2 minutes recovery, and 17:35 back. Too fast on the way home, 6:40 first mile and the pace only got wound up, last km was sub 4... I'd have paced it a bit closer to 6:55 if I was on my own but was happy to sit in with a group of 3 very similar paced runners.
NP - Good swim and tempo You might be right about the tempo, but if it becomes too tough on a Thursday I'll try it on Saturday mornings. I really need to get back into a weekly tempo as thats where I feel I'm losing out. I ran my 1st HM in 99:20 off of few miles but mostly at just slower than race pace, I've barely got 4 minutes off that in 4 years despite being way fitter. So going to try to get a good bit of running at 6:45-7:10 in.
Tek - It was Freya Ross (ran the marathon in London) And infact, she was jogging in the pool and not actually swimming. Well done on the 5.5 miles
7 miles with 1/2/3/4/4/3/2/1 minutes on a wet grass loop. pace was pretty good, apparently threw in a 3:40km in one of the 4 minutes. Was behind a couple I'd hope to be ahead of on every rep so a bit of work to be done but pleased with that