First 5k since sore hip at St Alban's stampede (18 days ago) - I think the hip is ok, its definately not 'sore', but can I feel something niggling away...? Not sure

Easy (but windy) run before Sundays Manchester marathon

First run since the High Moon (6 days!) - faster than I'd expected, but a hard run

Good run! Was hoping for sub 7, easily did it - it wasn't easy though. No probs

Final run before Ironman Wales. No plan, I just ran, and only looked at my watch on the mile beep, and was happy to see sub 7 each time. I've never run a faster (or as fast) run with a lower hr, so thats encouraging.

An easy run before the Long Course Weekend

An easy run before Sunday's Bristol Tri - I was going to just run 8min/mile for 5k, but threw in a fast mile in the middle - why not? No probs

First run in new Saucony Type A6 'running flats' - didnt feel any different to Kinvara's...

Plan was 7, 6:30, 7, so almost did it. Could definatelty feel Sundays tri in my legs, but the run wasn't too hard (not easy either). No probs.

Was plannig a 7:00 mile, 6:30, 6:45. Couldnt quite manage 6:30 for the second mile - seem to have lost my speed! Everything else OK though, just didnt have 100% oopmh to give.

Took it easy today, not been feeling at all fast for a few runs now, so was thinking if I take it easy today I should be able to go quick on Saturdays park run... Run was fine, in the drizzle so wore blue featherlite jacket but was soaked (but warm) inside when I got back. Legs felt stiff for a while, never really felt super easy..

3 days after marathon distance run on Saturday. Legs and feet felt a bit achey before the run, and the run seemed harder than it should for the pace (yet the stats show its my lowest average hr for the pace so far, by 2-3 beats). I just wanted each mile to be faster than the last, and had to work hard to get the 6:45 final mile time. Ball of left foot a bit tingly after the run but not 'sore'.

Didnt know what to do, was going to take it easy, so decided to do 7 min miles, but then thought might as well get a fast one in in the middle. First was fine, second was quite hard, but the 3rd was really quite tough, much tougher than I'd expected, especially after running close to 6:30's for 6 miles (10k) last Friday). Cold (2 degrees) so wore black cycling leggings under running shorts, and wore yellow commute long sleeved t-shrt on top of normal blue running t-shirt. Was comfortable but not cold. LEft foot felt fine, right lower leg felt a little sore.

Plan was to get an average hr of 150. Ran into a strong wind across the football fields. Easy run, left foot felt perfect, no more pain from the bottom of it at all, but my right calf was oddly sore while running and a bit after too. Cold and windy out, but just shorts and t-shirt were fine, after being cold for the first mile

This was the fastest run so far for this hr, so sure signs of getting fitter/more efficient, even with the strong wind

Just an easyish paced 5 km as a 'recovery' run after Sunday's 20 miler. Exact same average hr as Sunday but 23 seconds per mile faster. Legs were a little achey, and left foot is still a bit sore, but not too bad considering.

After a very short 'warmup' tried a fast mile but was 8 seconds off my best, then tried for a sub 20 5km, but was just 2 seconds off (I thought I'd gone far enough so slowed down, too soon (not done a sub 20min 5km outside of a Park run yet))! Sore left foot now, same place as usual. It was hurting for most of the run, and is very noticable when walking around after the run.

Tough run, had no energy. Only aim was sub 7/mile average and got that, but it was much harder than I'd expected. No real pain from legs or feet, just generally lethargic

First run for a week (had the squits then a cold/ felt crap for several days). Still not 100% and breathing isnt perfect, coughing a few times an hour too. Not a bad run, in fact pretty fast really, but to be honest thought I'd be quicker after a week off. Didnt give it 100% though. Legs fine, left foot slight sensitive on the ball (noticed this when walking 5 miles to ASDA and back yesterday in Bare Access shoes too). Could have run further but would have needed to slow down. Very wet and slippery underfoot though not raining. Cold (maybe 7 degrees) but still sweated wearing just t-shirt and shorts.

Currently trying to run every mile sub 7 minutes, so ran sub 7, than aimed for 6:30, then sub 7 again. Did it, but it was a hard run, wouldnt have wanted to run much further at that pace. Fastest run in the Bare Access shoes so far, and no pain from feet during the run. Right calf was feeling a little tight before, during and after the run; now getting odd painful twinges in my ankles when I twist them slightly walking...

Went for a swim after work and could feel the run in my legs, but was a good fast swim so no problems there.

Wanted to get an 'easy' run in before my fast blast attempt at the Cardiff Park run on Saturday. Decided to run a 7:30, 6:30, 7:30, and did it. The 7:30's were easy to do, the middle mile was tough but manageable.

Was still a bit sore (ankles and right calf) from Mondays 10k run in new Bare Access shoes when I started the run, and have sorer ankles after the run now... hope they're OK for Saturday. Update: Thursday morning, ankles are really pretty sore still - have I overdone it?

 Tried to keep a fast but consistent pace - first mile was easy, second was not, and the third was hard. Nothing hurt, no probs (right lower leg began to feel odd when I was walking back after the run, but not sore).

 Was just going to go for a fast mile attempt (still trying to break 6 minutes). Only did 6:09, but thought I might as well run a 'cool-down' mile, but then decided might as well run a 5k. Good time for the 5k. The second mile was slow after the fast mile attempt.

Sore ankles (especially right leg)  and right knee after run, which is wierd as after the 10k a few days ago I was fine... maybe it was the 2 mile trail run I did 3 days ago - different strecthing etc due to unlevel surface?

Wore K2's

Just wanted to do a fast mile, see if I could beat yesterdays. After the mile I tried to keep the pace at 7:00 to get back to the start, but after 2 miles the pace was looking good so decided to do a full 5k - worked out quicker than yesterday so happy with that. Nothig hurt, just a tough run.

Wore K2's. Warm again

 Only plan was to try to a fast mile after very short warm up - fast mile started out at 6min/mile pace but couldnt maintain it so got 6:19. The following mile was very hard and struggled to maintain 7:30 pace. Last mile was better though I didnt realy feel it at the time. 

Wore K2's. HR went way wrong at the start. Nothin hurt, no probs. Very warm at 23c ish

The plan was 1 mile at 7min/mile pace, try a fast mile (hoping for 6min/mile) then finish at 7min/mile. First mile was fine, but the fast mile just wasn't fast. The hr plot clearly shows increased effort for that mile but the speed only increased a little. Otherwise a fine run, tough, sweaty, but no pain or soreness during or afterwards.