Day 20 of 31. Target pace 1:59.9. Avg HR 144

Cheeky extra 5k at slightly quicker pace than the day's 10k. Experimenting with different grip - little finger off end of bar/just o…

Day 19 of 31. Target pace 1:59.9. Avg HR 140

Day 18 of 31. New PB, post-hangover. First 2k felt good. Continued pace to 8k. Slowed for last 2k. Problems with hands - little fingers.<…

Day 17 of 31. Target pace 1:59.9. Tough early morning one again.

Day 16 of 31. Target pace 1:59.9. Sore hip flexors. Probably under fueled.

Day 15 of 31. Fartleks for 8k. Target avg pace 1:55.0. Hard to raise HR to 160. Steady to lower HR to 150. Push to ensure each 2k split i…

Day 14 of 31. Target pace 1:59.9. Avg HR 147. Trying to keep a straight back. Painful glutes. Still have sore hip flexors.

Day 13 of 31. Target pace 1:59.9. Avg HR 142. Stuggled with right hip flexor after 5k. Changed target S/R from 20 to 25.

Day 12 of 31. Amoxicillin day 8 of 7 (missed a few). Target S/R 20.

Day 11 of 31. Amoxicillin day 7 of 7. Good too see the power's back after a couple of tough days.

Day 10 of 31. Amoxicillin day 6 of 7. Toughest yet to keep all the splits below 2:00. Hydration and fuelling problems at 5:30am.

Day 9 of 31. Amoxicillin day 5 of 7. Target pace 1:59.9. Max HR 146 briefly twice. Fatigue. Fatigue. Fatigue.

Day 8 of 31. Amoxicillin day 4 of 7. Attempted <1:50 1k -<2:00 1k intervals, but 1k not enough recovery time. Avg HR 161

Day 7 of 31. Amoxicillin day 3 of 7. Target pace 1:59.9. Max HR 150 briefly 3 times. 82% max HR. 93% LTHR

Day 6 of 31. Amoxicillin day 2 of 7. Target sustained HR 155. Still something left for sprint at end.

Day 5 of 31. Amoxicillin day 1 of 7. Dry mouth, had to drink mid row at 7k ish.

Day 4 of 31. Tough for the last 3k.

Day 3 of 31. Still feels like there's room for improvement.

Day 2 of 31. Controlled pace. HR < 150 for first 7k. Max HR 156 at end.

Day 1 of 31

Not bad. Followed on from 20k bike and 5k run.

Includes warm-up.

Included warm-up