Day 71

Forgot I was supposed to do walking test and just stayed in bed....maybe tomorrow ...do feel better tho

Resting pulse 53

Morning weight 10st-9.5lb

Day 70

For the first time since Sunday my pulse feels normal..its low to mid 50's ..getting better so I'll take another day off.Walking test tomorrow if its at the 4-30 mark I'll resume training.

Day 69

Morning pulse feels high..its in the mid to high 50's ....not good taking day off

Evening weight 10stone 12.5

Day 68

Did a makeshift walk test this morning what was 4min-15sec on Saturday was 4-45 this morning so no exercise today.My system is fighting something and I'm going to make sure it wins..just have to wait until my pulse goes back to normal..a few days hopefully

Day 67

Woke up feeling groggy and heart rate feeling too quick.At the start of run my standing heart rate was high 70's instead of mid 50's .Decided not to abandon run and go with my 2.5hr@109 and below.What is usually a slow jog  turned out to be a steady walk,which I really enjoyed, it felt like spring....It must be spring

It was speed of light  rehearsals this evening so this was adding fuel to the flames.It's bad enough adding paper(high G carbs) never mind petrol.My heart rate was hitting 185 at times..not good.Tonight could set me back a couple of weeks

Day 66 Walking test 4-15

Although this is the fastest walk test so far my heart rate was higher than usual ..something not right

Day 65

easy 20 min jog with 1 alactic sprint

Day 64

Couldnt remember what effort was ideal for this morning so decided to run@115..I wasn't til I returned that I remembered it was 108 last week.Although I more or less did a negative split this was too long for a 115 from now on all long runs are at 110 and below

Day 63

Similar to Mondays run ..1 hour at very low heart rate 102bpm

Day 62

This will probably be the run where I'll base my comparisons.I put myself under pressure when I said that I must improve by 2sec or more.It ended up being 10sec.That's what I meant by improvement

DAY 61

1 hour recovery run at 106bpm..felt fine

Day 60

It was the rough terrain of Mugock and again failed to get a negative split must slow it down in 2 weeks

Day 59 walking test 4-20

Day 58

Only time for a nice easy 30mins with 2 alactic bursts with 5 mins each total recovery bystanders

Morning weight 10st 12lbs

Day 57

Today was a nice slow recovery jog for an hour.Felt really good but not perfect.I think the logish runs should be the recovery jogs a la Lydiard but I am maki=ng the short ones recovery a la Maffetone.I'll just jog the rest of the week and get some order next week.

Average heart rate:107bpm

Day 56

That's roughly day 12 into lower heart rate training maf-10 and already I am catching up with my old pace and improving.Managed a negative split on the Govan route

walking maf test 4:24sec

Morning weight 10st12lb

Morning weight 11st 1lb

Evening weight 11st 1lb

Day 55

Again heart rate slightly high and didnt get as far but body felt tired.Tried keeping rate around 115.Th 60 mins out took  took 55 mins to return so need to up anti to 117 maybe.Kept it going for 2 hours tho.

Walking Maf test + Imas Run

Walking maf test took 4:33 compared to 4:32 last week so in the ball park I suppose.Average heart rate 90 compared to 91 last week ..ever so slight improvement .Def no regression .

Morning weight 11stone Dead.

Morning weight 11st 1lb

Evening weight 11st 1.5lb

Day 54

My heart rate started at 75 so I knew this run wasn't going to be great so I decided to abandon the 2 hour run and made it 1 hour instead.I don't know if it was Garmin error or the bottle of wine I had last night probably a combination of both.Walking Maf tomorrow

Day 53

It was a similar 45 out this morning with a little less effort..it turned out to be  little more effort  with a better positive split ..feeling a lot fresher

Morning weight 11st 1lb

Morning weight 10st 13.5lb

Evening weight 11stone 1lb

Day 53

It was another 1.5hr out and back ala lydiard/maffetone and it was still a positve split.I'm sure there is a magic heart rate that doesnt slow you down and I'm going to find it.

Day 52 maf 4-35

This morning was my fastest time to top of the squinty bridge;a blistering 9-30,everything was looking good as i got to my previous 30 min turnaround at 27 min.At 30 min turnaround I found out why I was flying. Headwind all the way back..took 31 mins to get back @maf-5.This explains to me that controlling  speed as well as heart rate plays a part in steady state running