Tough workout. Ran 3 miles quite fast (for me) then upped pace for one minute, jogged for one minute, then really pushed it for two more minutes, running flat out. I was trying to find my max heart rate. At the point where I felt like I couldn't last another second it was 194.

15 mins crosstrainer
1 x 3 mile run (and a bit)
20 mins power plate

Quite a hot night. Ran for about forty minutes, from the flat down to the beach, then all the way to the lagoon and back. Just wanted to fit a quick one in before meeting up with John for his birthday. Had no heart rate monitor, no watch and no music - felt a bit strange but was nice. No pressure - just running. Wind was pretty strong on the way back.

Tomorrow am going to try the workout that K sent me to attempt to find out what my max heart rate is. Involves running three miles at an even but challenging pace, then picking up the pace in stages at the end. It will be a tough half hour or so; I'm looking forward to it.

1 x 40 minutes (don't know how far)

Ran 4.25 miles yesterday. Felt good. No pain, just a few niggles. HR was low throughout. All good. Legs ache a little today but that might be something to do with a hangover.

10 x minutes crosstrainer
4.25 mile run + 6 x sprints.

1 @ 8.45 min pace
2 @ 8.20 min pace
3 & 4 @ 8.00 min pace
5 & 6 @ 7.45 min pace