STATUS Might be mended - keep your fingers crossed.
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Races
176 -
Miles
13767 -
Miles
96 -
Miles
1713 -
Miles
1729 -
WAVA
73.32% -
Mile
6:41 -
5k
22:46 -
5M
38:55 -
10k
47:51 -
10M
1:23:54 -
Half
1:50:28 -
20M
3:46:49 -
Mara
4:52:23
About Me | |
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2023 - not got of to the best start - can only improve! Still coaching, still supported by Mr AL, Twiglet and Leaflet.
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Random Q&A | See your Q&A |
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What's your favourite thing about Fetcheveryone? Just one thing? :-o Oh alright - Fetchies. They are just awesome in so many ways. |
Recent Blogs | |
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First 10k outing of the year | 17th Mar |
Race prep (sort of). | 16th Mar |
Bonnie stands tall! | 15th Mar |
Sneaking in a blog | 14th Mar |
Still busy (and Bonnie pic) | 13th Mar |
My parkrun |
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No parkrun selected |
Recent Training | |||
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19th Mar
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General | 0.5mi | 8:35 |
19th Mar
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General | 1.1mi | 16:48 |
19th Mar
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Yoga | 0mi | 22:16 |
18th Mar
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General | 0.5mi | 8:20 |
18th Mar
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Strength | 0mi | 14:37 |
Planned Races | |
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Lake District Duathlon - Grasmere | 23rd Mar |
Hale Village 5 Mile Race | 31st Mar |
Bamburgh 100km Sportive | 14th Apr |
Great Manchester Run, 10k | 26th May |
12 Month Benchmarks | Run | Bike |
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100m | 21 | 8 |
200m | 45 | 18 |
Mile | 6:20 | 2:47 |
5k | 24:21 | 11:17 |
5mi | 40:59 | 18:29 |
10k | 53:43 | 23:36 |
10mi | 1:33:11 | 40:44 |
Half | 2:06:36 | 56:13 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Mundane thread |
700 miles in 2024 |
70% WAVA |
Fetch Treasure Hunt |
Tracking Total Training Time |
Fetch Virtual Challenge 2024 |
Buddies (73) |
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Followers (71) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Date | Planned Races | Distance | ||
---|---|---|---|---|
26 May | Great Manchester Run, 10k Confirmed | 10km | ||
14 Apr | Bamburgh 100km Sportive Confirmed | 100km | ||
31 Mar | Hale Village 5 Mile Race Confirmed | 5mi | ||
23 Mar | Lake District Duathlon - Grasmere Confirmed | 5km/26km/2.5miles | ||
2024 | Result | WAVA | Distance | |
17 Mar | High Legh 10K SB | 54:07 | 67.58 | 10km |
21 Jan | Four Villages Half Marathon SB | 2:10:38 | 60.88 | 13.1mi |
2023 | Result | WAVA | Distance | |
8 Oct | MBNA Chester Metric Marathon SB | 2:46:22 | 59.51 | 26.2km |
26 Sep | Spectrum Striders Track Mile SB | 6:55 | 72.98 | 1mi |
26 Sep | Spectrum Striders' Track 3k SB | 14:03 | 72.67 | 3km |
19 Sep | Spectrum Striders Track Mile | 6:58 | 72.45 | 1mi |
10 Sep | Cheshire Half Marathon SB | 2:16:57 | 57.34 | 13.1mi |
5 Jul | Forest Park Ladies 5k | 25:15 | 69.85 | 5km |
22 Jun | Warrington Road Runners 10k SB | 53:43 | 67.25 | 10km |
15 Jun | Birchwood Brook 5k | 25:31 | 69.12 | 5km |
8 Jun | Dave Telford Memorial Dunham Massey 5k (“downhill”) SB | 24:30 | 71.98 | 5km |
1 Jun | Rob McHarry Memorial Birchwood Park 5k | 25:02 | 70.45 | 5km |
25 May | Dunham Massey 5k #1 | 0.00 | 5km | |
21 May | Great Manchester Run, 10k | 55:03 | 65.62 | 10km |
16 Apr | Bamburgh 100km Sportive | 5:57:58 | 0.00 | 100km |
9 Apr | Hale Village 5 Mile Race SB | 41:28 | 69.53 | 5mi |
2 Apr | Nantwich 10K | 54:25 | 66.39 | 10km |
12 Mar | High Legh 10K | 54:02 | 66.86 | 10km |
2022 | Result | WAVA | Distance | |
27 Nov | Wilmslow Festive 10K | 51:01 | 70.81 | 10km |
30 Oct | Striders Trail 5 | 47:16 | 61.00 | 5mi |
27 Sep | Spectrum Striders' Track 3k SB | 13:46 | 73.32 | 3km |
25 Sep | Warrington Running Festival Half Marathon SB | 1:58:21 | 65.52 | 13.1mi |
20 Sep | Spectrum Striders Track Mile SB | 6:50.40 | 72.95 | 1mi |
20 Sep | Spectrum Striders' Track 3k | 14:15 | 70.83 | 3km |
8 Sep | Spectrum Striders Road Mile | 7:07 | 70.11 | 1mi |
3 Aug | Pies & Peas 5 | 41:28 | 68.71 | 5mi |
6 Jul | Forest Park Ladies 5k SB | 24:19 | 71.70 | 5km |
30 Jun | Warrington Road Runners 10k | 51:33 | 69.24 | 10km |
22 May | Great Manchester Run, 10k | 51:02 | 69.95 | 10km |
17 Apr | Hale Village 5 Mile Race SB | 40:13 | 70.85 | 5mi |
19 Mar | Lake District Duathlon - Grasmere | 28:40 / 1:23:13 /15:41 | 0.00 | 5km/20km/2.5miles |
6 Mar | High Legh 10K SB | 49:48 | 71.68 | 10km |
2021 | Result | WAVA | Distance | |
28 Nov | Wilmslow Festive 10K | 51:38 | 69.13 | 10km |
9 Oct | Ruchill parkrun SB | 28:27 | 60.58 | 5km |
26 Sep | Warrington Running Festival 2021 - 10k SB | 51:25 | 68.60 | 10km |
26 Sep | Great Manchester Run, 10k | 1:01:39 | 57.21 | 10km |
21 Sep | Spectrum Striders' Track 3k SB | 14:12 | 70.27 | 3km |
16 Sep | Spectrum Striders Road Mile SB | 7:12 | 68.51 | 1mi |
12 Sep | Liverpool 10 miler | 1:29:56 | 64.71 | 10mi |
3 Jul | Wirral Coastal Run SB | 1:56:55 | 60.24 | 12mi |
2 Jul | Tour of Merseyside Race #5 | 52:07 | 65.27 | 6mi |
1 Jul | Tour of Merseyside Race #4 - Raging Red Bull 5 SB | 40:22 | 69.76 | 5mi |
29 Jun | Tour of Merseyside Race #3 - Sustrans Cycle Trail SB | 1:28:45 | 65.57 | 10mi |
28 Jun | Tour of Merseyside Race #2 - Thurstaston Multi-terrain SB | 54:32 | 62.37 | 6mi |
27 Jun | Southport Half Marathon SB | 2:06:11 | 60.69 | 13.1mi |
2020 | Result | WAVA | Distance | |
21 Mar | Fake parkrun SB | 26:57 | 63.24 | 5km |
15 Mar | Liverpool 10 miler SB | 1:29:18 | 64.38 | 10mi |
8 Mar | Robert Moffat Memorial High Legh 10K SB | 51:53 | 67.19 | 10km |
2019 | Result | WAVA | Distance | |
24 Nov | Wilmslow Festive 10K | 50:53 | 68.51 | 10km |
27 Oct | Striders Trail 5 | 49:33 | 56.18 | 5mi |
24 Sep | Spectrum Striders' Track 3k SB | 14:05 | 69.28 | 3km |
17 Sep | Spectrum Striders Track Mile SB | 6:59 | 69.06 | 1mi |
19 May | Great Manchester Run, 10k SB | 50:12 | 68.65 | 10km |
21 Apr | Hale Village 5 Mile Race SB | 41:06 | 66.95 | 5mi |
10 Mar | Liverpool Half Marathon SB | 1:59:49 | 62.38 | 13.1mi |
3 Mar | Robert Moffat Memorial High Legh 10K | 50:39 | 68.04 | 10km |
20 Jan | Essar Four Villages Half Marathon | 2:03:04 | 60.73 | 13.1mi |
2018 | Result | WAVA | Distance | |
29 Sep | The Doctor K Cup SB | 24:55 | 66.89 | 5km |
25 Sep | Spectrum Striders Track Mile SB | 7:06 | 67.18 | 1mi |
22 Sep | Lakeland Trails Coniston 15k PB | 1:47:12 | 48.72 | 15km |
18 Sep | Spectrum Striders' Track 3k SB | 13:58 | 69.09 | 3km |
6 Sep | Spectrum Striders Road Mile | 7:14 | 65.94 | 1mi |
1 Aug | Pie & Peas 5 SB | 42:22 | 64.22 | 5mi |
7 Jul | Spectrum Striders' Track 3k | 14:57 | 64.54 | 3km |
20 May | Great Manchester Run, 10k | 1:00:53 | 55.95 | 10km |
22 Apr | London Marathon PB | 4:52:23 | 52.30 | 26.2mi |
18 Mar | Trimpell 20m PB | 3:46:49 | 50.89 | 20mi |
4 Feb | Southport Mad Dog 10k SB | 48:34 | 70.14 | 10km |
21 Jan | Essar Four Villages Half Marathon SB | 1:58:03 | 62.56 | 13.1mi |
2017 | Result | WAVA | Distance | |
5 Nov | St Helens Striders' Trail 5 | 45:33 | 59.73 | 5mi |
15 Oct | Manchester Half Marathon | 1:54:04 | 64.74 | 13.1mi |
26 Sep | Spectrum Striders Track Mile PB | 6:41 | 70.60 | 1mi |
17 Sep | English Half Marathon - 10k Race | 49:59 | 67.39 | 10km |
10 Sep | Wirral Half Marathon | 1:53:52 | 64.09 | 13.1mi |
9 Sep | Whistle Stop Tour of Wirral Day 2 Thurstaston Country Park PB | 1:12:20 | 60.77 | 8mi |
8 Sep | Whistle Stop Tour of Wirral Day 1 Arrowe Park | 42:19 | 63.58 | 5mi |
2 Aug | Pie & Peas 5m | 41:07 | 65.44 | 5mi |
22 Jul | Spectrum Striders Track Mile | 6:43 | 70.25 | 1mi |
8 Jul | Wirral Coastal Run PB | 1:51:48 | 60.05 | 12mi |
7 Jul | Tour of Merseyside Race #5 | 49:47 | 65.26 | 6mi |
6 Jul | Tour of Merseyside Race #4 - Raging Red Bull 5 PB | 38:55 | 69.14 | 5mi |
4 Jul | Tour of Merseyside Race #3 - Sustrans Cycle Trail PB | 1:23:54 | 66.14 | 10mi |
3 Jul | Tour of Merseyside Race #2 - Thurstaston Multi-terrain PB | 53:06 | 61.18 | 6mi |
2 Jul | Southport Half Marathon (Tour of Merseyside Race One) | 1:51:12 | 65.63 | 13.1mi |
17 Jun | Peter Lowe Memorial Hollins Green 5k | 24:28 | 67.38 | 5km |
15 Jun | Dunham Massey 5k (II) PB | 22:46 | 72.41 | 5km |
8 Jun | Bowdon 5K | 23:12 | 71.06 | 5km |
2 Jun | Birchwood Brook 5k | 23:16 | 70.86 | 5km |
30 May | Spectrum Striders' Track 3k SB | 13:45 | 69.42 | 3km |
28 May | Great Manchester Run 10k | 50:06 | 67.23 | 10km |
25 May | Dunham Massey 5k | 24:24 | 67.56 | 5km |
16 Apr | Hale Village 5 Mile Race | 40:47 | 65.97 | 5mi |
2 Apr | Liverpool Half Marathon PB | 1:50:28 | 66.06 | 13.1mi |
5 Feb | Southport Mad Dog 10k SB | 48:03 | 70.10 | 10km |
2016 | Result | WAVA | Distance | |
4 Dec | Stockport 10 SB | 1:26:19 | 64.29 | 10mi |
18 Oct | Spectrum Striders' Track 3k SB | 13:39 | 69.92 | 3km |
16 Oct | Manchester Half Marathon | 1:53:33 | 64.27 | 13.1mi |
27 Sep | Spectrum Striders Track Mile SB | 6:45 | 69.15 | 1mi |
25 Sep | Northern 4 Stage Ladies Road Relays | 23:27 | 69.55 | 5km |
18 Sep | English Half 10k Road Race PB | 47:51 | 69.62 | 10km |
11 Sep | Wirral Half Marathon | 1:57:48 | 61.23 | 13.1mi |
10 Sep | Wistle Stop Tour of Wirral Day 2 Thurstaston Country Parl SB | 1:13:33 | 59.09 | 8mi |
9 Sep | Whistle Stop Tour of Wirral Day 1 Arrowe Park | 43:16 | 61.50 | 5mi |
3 Aug | Pie & Peas 5m SB | 39:45 | 66.94 | 5mi |
19 Jun | Hollins Green 5k | 24:06 | 67.67 | 5km |
16 Jun | Dunham Massey 5k (II) SB | 22:57 | 71.06 | 5km |
9 Jun | Bowdon 5K | 23:54 | 68.24 | 5km |
3 Jun | Birchwood Brook 5k | 23:32 | 69.30 | 5km |
22 May | Great Manchester Run | 50:08 | 66.44 | 10km |
27 Mar | Hale Village 5 Mile Race | 40:49 | 65.19 | 5mi |
13 Mar | Liverpool Half Marathon SB | 1:52:11 | 64.29 | 13.1mi |
7 Feb | Southport Mad Dog 10k | 49:16 | 67.61 | 10km |
2015 | Result | WAVA | Distance | |
6 Dec | Stockport 10 SB | 1:27:46 | 62.51 | 10mi |
13 Oct | Spectrum Striders' Track 3k PB | 13:27 | 70.20 | 3km |
4 Oct | MBNA Chester Metric Marathon PB | 2:34:52 | 57.94 | 26.2km |
29 Sep | Spectrum Striders Track Mile SB | 6:51 | 67.42 | 1mi |
12 Sep | North West Counties Road Relays | 24:15 | 66.54 | 5km |
10 Sep | Spectrum Striders Road Mile | 6:57 | 66.45 | 1mi |
6 Sep | Salford 10k | 49:23 | 66.74 | 10km |
2 Aug | Cheshire Half Marathon | 2:08:00 | 55.71 | 13.1mi |
1 Jul | Forest Park Ladies 5k | 24:23 | 66.17 | 5km |
11 Jun | Dunham Massey 5K | 24:16 | 66.49 | 5km |
4 Jun | Bowdon 5K SB | 23:38 | 68.27 | 5km |
29 May | Birchwood Brook 5k | 24:06 | 66.95 | 5km |
25 May | Vitality London 10,000 | 52:02 | 63.34 | 10km |
22 May | Dunham Massey Park 5k Race #1 | 24:33 | 65.73 | 5km |
10 May | Great Manchester Run | 49:12 | 66.98 | 10km |
19 Apr | Whitley Village 10K | 49:42 | 66.31 | 10km |
5 Apr | Hale 5 SB | 39:08 | 67.27 | 5mi |
29 Mar | Liverpool Half Marathon SB | 1:52:37 | 63.32 | 13.1mi |
8 Feb | Southport Mad Dog 10k SB | 48:56 | 67.35 | 10km |
2014 | Result | WAVA | Distance | |
16 Nov | St Neots Riverside Half Marathon | 2:02:33 | 58.19 | 13.1mi |
2 Nov | 55th Derwentwater Ten | 1:37:59 | 55.36 | 10mi |
12 Oct | Gingerbread Men 10k (Ormskirk) SB | 52:10 | 62.54 | 10km |
30 Sep | Spectrum Striders Track Mile SB | 7:24 | 61.77 | 1mi |
21 Sep | English Half Marathon | 2:04:58 | 56.45 | 13.1mi |
27 Jul | Great Warford 10 SB | 1:30:27 | 59.35 | 10mi |
15 Jul | Spectrum Striders 5k Handicap | 25:41 | 62.18 | 5km |
21 Jun | Lymm 5k | 25:24 | 62.88 | 5km |
19 Jun | Dunham Massey Park 5k (2/2) SB | 23:43 | 67.34 | 5km |
14 Jun | Hollins Green 5k | 24:02 | 66.45 | 5km |
5 Jun | Dunham Massey Park 5k (1/2) | 25:03 | 63.76 | 5km |
29 May | Bowdon 5k | 24:43 | 64.62 | 5km |
18 May | Great Manchester Run | 53:17 | 61.23 | 10km |
20 Apr | Run the Bridge SB | 40:48 | 63.87 | 5mi |
12 Apr | Warrington Parkrun | 25:25 | 62.84 | 5km |
30 Mar | Cheshire 10k | 52:17 | 62.40 | 10km |
23 Mar | Liverpool Half Marathon SB | 1:58:47 | 59.39 | 13.1mi |
22 Feb | Warrington Parkrun | 25:29 | 62.67 | 5km |
9 Feb | Southport Mad Dog 10K | 53:33 | 60.92 | 10km |
25 Jan | Warrington Parkrun | 26:40 | 59.89 | 5km |
2013 | Result | WAVA | Distance | |
8 Dec | Tatton Yule Yomp | 59:25 | 54.91 | 10km |
2 Nov | Brooks HellRunner™: Hell up North | 4:13:04 | 21.21 | 10mi |
6 Oct | Gingerbread 10km SB | 52:55 | 61.07 | 10km |
8 Sep | English Half Marathon SB | 1:59:09 | 58.61 | 13.1mi |
11 Aug | Great Warford 10 SB | 1:33:49 | 56.65 | 10mi |
9 Jul | Spectrum Striders 5k Handicap | 25:54 | 61.08 | 5km |
7 Jul | Leigh 10k | 1:00:11 | 53.70 | 10km |
3 Jul | Forest Park Ladies 5k SB | 25:21 | 62.40 | 5km |
22 Jun | Lymm 5k | 25:48 | 61.31 | 5km |
26 May | Great Manchester Run | 55:28 | 58.27 | 10km |
12 May | Warrington Legacy 5k | 26:28 | 59.77 | 5km |
31 Mar | Run the Bridge SB | 43:20 | 59.57 | 5mi |
17 Mar | Liverpool Half Marathon | 2:02:16 | 57.11 | 13.1mi |
10 Feb | Southport Mad Dog 10K | 56:53 | 56.82 | 10km |
2012 | Result | WAVA | Distance | |
9 Dec | Tatton Yule Yomp | 1:03:56 | 50.55 | 10km |
22 Jul | Legacy Event - Warrington 5km SB | 26:31 | 59.12 | 5km |
17 Jun | Great Trail Challenge | 1:14:08 | 43.20 | 10km |
20 May | Great Manchester Run SB | 1:02:49 | 50.99 | 10km |
12 Feb | Southport Mad Dog 10k | 1:04:09 | 49.93 | 10km |
2011 | Result | WAVA | Distance | |
15 May | Great Manchester Run SB | 1:03:30 | 50.02 | 10km |
2010 | Result | WAVA | Distance | |
16 May | Great Manchester Run SB | 1:04:31 | 48.85 | 10km |
2009 | Result | WAVA | Distance | |
17 May | Great Manchester Run SB | 1:05:45 | 47.58 | 10km |
2008 | Result | WAVA | Distance | |
18 May | Great Manchester Run SB | 1:01:58 | 50.15 | 10km |
2007 | Result | WAVA | Distance | |
20 May | Great Manchester Run SB | 1:11:08 | 43.41 | 10km |
2006 | Result | WAVA | Distance | |
21 May | Great Manchester Run SB | 1:04:33 | 47.56 | 10km |
2005 | Result | WAVA | Distance | |
22 May | Great Manchester Run SB | 1:02:30 | 48.87 | 10km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 44 | 46 | 28 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 118 |
2024 | 1.7 | 0.6 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.8 |
2024 | 95 | 89 | 59 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 243 |
2024 | 12 | 28 | 39 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 79 |
2023 | 23 | 42 | 45 | 37 | 54 | 45 | 35 | 45 | 42 | 47 | 50 | 29 | 494 |
2023 | 2 | 2.3 | 0.6 | 2.4 | 2.4 | 1.2 | 2.2 | 2.4 | 2.4 | 1.2 | 3 | 0 | 22 |
2023 | 43 | 30 | 76 | 97 | 61 | 75 | 86 | 116 | 116 | 103 | 65 | 50 | 918 |
2023 | 77 | 102 | 0 | 89 | 76 | 67 | 118 | 26 | 0 | 15 | 0 | 0 | 568 |
2022 | 7 | 2 | 9 | 18 | 16 | 32 | 20 | 19 | 28 | 26 | 32 | 19 | 230 |
2022 | 1.5 | 2.2 | 2.9 | 1.8 | 2.5 | 1.8 | 3 | 2.9 | 4.6 | 2.4 | 3.6 | 1.2 | 30.4 |
2022 | 113 | 113 | 94 | 96 | 102 | 78 | 100 | 105 | 96 | 98 | 91 | 114 | 1200 |
2022 | 12 | 13 | 54 | 112 | 79 | 140 | 142 | 117 | 85 | 45 | 32 | 0 | 832 |
2021 | 16 | 20 | 23 | 20 | 6 | 2 | 11 | 21 | 7 | 11 | 6 | 7 | 151 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.2 | 2.2 | 2.2 | 5.6 |
2021 | 120 | 104 | 115 | 138 | 153 | 149 | 110 | 116 | 106 | 109 | 102 | 109 | 1431 |
2021 | 0 | 10 | 0 | 0 | 0 | 12 | 14 | 20 | 33 | 0 | 11 | 0 | 100 |
2020 | 0 | 2 | 9 | 32 | 40 | 27 | 21 | 18 | 65 | 52 | 39 | 33 | 339 |
2020 | 2.1 | 1.6 | 0.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4.1 |
2020 | 86 | 80 | 97 | 93 | 101 | 96 | 95 | 53 | 57 | 84 | 95 | 105 | 1041 |
2020 | 10 | 7 | 0 | 0 | 0 | 0 | 0 | 41 | 52 | 24 | 0 | 0 | 134 |
2019 | 2 | 0 | 7 | 4 | 0 | 8 | 7 | 2 | 14 | 6 | 4 | 1 | 56 |
2019 | 0.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0.8 |
2019 | 120 | 120 | 111 | 115 | 110 | 37 | 51 | 60 | 65 | 87 | 76 | 79 | 1032 |
2018 | 0 | 0 | 11 | 0 | 4 | 8 | 10 | 34 | 14 | 20 | 0 | 0 | 102 |
2018 | 1.2 | 1.1 | 0.8 | 0.7 | 0.8 | 0.9 | 0.4 | 0.4 | 0.4 | 0.4 | 0 | 0.4 | 7.4 |
2018 | 150 | 122 | 160 | 72 | 33 | 38 | 86 | 91 | 93 | 85 | 14 | 82 | 1027 |
2017 | 0 | 24 | 3 | 7 | 9 | 0 | 8 | 0 | 0 | 0 | 6 | 0 | 58 |
2017 | 1.6 | 1.2 | 1.3 | 1.2 | 0.8 | 1.7 | 0.7 | 1.2 | 1.6 | 0.4 | 0.8 | 0.8 | 13.4 |
2017 | 124 | 91 | 109 | 107 | 127 | 121 | 115 | 130 | 98 | 89 | 78 | 91 | 1280 |
2016 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 9 | 20 | 24 | 17 | 2 | 75 |
2016 | 0 | 0 | 0 | 0.8 | 0.5 | 0.9 | 1.1 | 1.9 | 1.6 | 1.2 | 1.6 | 0 | 9.6 |
2016 | 134 | 100 | 84 | 102 | 97 | 108 | 131 | 118 | 103 | 99 | 100 | 91 | 1267 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 20 | 0 | 0 | 0 | 0 | 20 |
2015 | 119 | 115 | 119 | 93 | 100 | 90 | 105 | 137 | 91 | 80 | 74 | 101 | 1224 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 59 | 0 | 0 | 0 | 0 | 0 | 59 |
2014 | 96 | 76 | 82 | 81 | 75 | 81 | 112 | 116 | 69 | 85 | 66 | 67 | 1006 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 6 |
2013 | 87 | 76 | 98 | 73 | 79 | 84 | 116 | 104 | 77 | 88 | 74 | 48 | 1005 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 3 |
2012 | 38 | 26 | 68 | 61 | 54 | 61 | 75 | 2 | 32 | 56 | 44 | 59 | 575 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 18 | 0 | 0 | 0 | 0 | 18 |
2011 | 9 | 0 | 6 | 13 | 6 | 7 | 16 | 19 | 6 | 17 | 39 | 7 | 148 |
2010 | 0 | 11 | 8 | 34 | 6 | 0 | 0 | 11 | 5 | 13 | 0 | 6 | 95 |
2009 | 0 | 4 | 22 | 21 | 16 | 0 | 0 | 3 | 4 | 5 | 0 | 0 | 75 |
2008 | 23 | 16 | 29 | 28 | 25 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 122 |
2007 | 0 | 7 | 4 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16 |
2006 | 19 | 0 | 18 | 12 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 62 |
Wed 21st Feb
Feb 21
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Thu 22nd Feb
Feb 22
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Fri 23rd Feb
Feb 23
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Sat 24th Feb
Feb 24
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Sun 25th Feb
Feb 25
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Mon 26th Feb
Feb 26
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Tue 27th Feb
Feb 27
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RR group run - but followed Garmin suggestion - 41 minutes 'base', 11.10 min/mile pace. Accidentally progressive - but got 90% for execution which is better than usual.
Split Summary === 1) 1mi - 11:47(11:47/mi) 125/136bpm [1473b/mi] 104cal 228/295W 2) 1mi - 11:13(11:13/mi) 128/135bpm [1436b/mi] 106cal 243/304W 3) 1mi - 10:47(10:47/mi) 130/136bpm [1402b/mi] 103cal 225/281W 4) 0.66mi - 7:13(10:54/mi) 130/133bpm [1417b/mi] 67cal 229/250W 5) 0.03mi - 21(11:13/mi) 128/128bpm [1436b/mi] 3cal 260/275W 21st Feb 2024, 7:25pm
northernslowcoach wrote: Well done, did you stay dry?21st Feb 2024, 7:38pm
Ness wrote: Well done, AL. First 3 miles nicely progressive. 👍21st Feb 2024, 9:07pm
Autumnleaves wrote: Bit damp but not too bad - that was an accident Ness!21st Feb 2024, 9:14pm
Ness wrote: Nice one though. :)21st Feb 2024, 9:59pm
Sombrero wrote: Looks good Add a comment
Back to Victoria, bit last minute. Not raining 😲
Split Summary === 1) 1mi - 16:23(16:23/mi) 98/104bpm [1605b/mi] 93cal 59/66rpm 2) 0.17mi - 1:53(11:10/mi) 109/119bpm [1217b/mi] 14cal 58/71rpm
Unpleasant walk to work!
Split Summary === 1) 1mi - 15:25(15:25/mi) 102/113bpm [1573b/mi] 97cal 58/64rpm 2) 0.15mi - 2:34(17:22/mi) 103/108bpm [1788b/mi] 13cal 60/63rpm Add a comment
YWA - Admire 20 & 21 - Quick quad release which is a new video & really good for post track legs; yoga PE, heart. One of the kids sessions but actually I quite enjoyed it! Bonnie very zen this morning, crawled under the duvet & went to sleep.
21st Feb 2024, 8:13am
northernslowcoach wrote: Good morning :)21st Feb 2024, 8:16am
.B. wrote: Namaste x21st Feb 2024, 8:22am
Autumnleaves wrote: Namaste 🙏 21st Feb 2024, 8:33am
Ness wrote: Namaste x Add a comment
|
Walk to work.
Split Summary === 1) 1mi - 16:59(16:59/mi) 101/109bpm [1715b/mi] 97cal 60/66rpm 2) 0.02mi - 21(16:01/mi) 101/102bpm [1617b/mi] 2cal 61/63rpm Add a comment
YWA - Admire 28/29 - yoga to fill your cup. Picked for length but I do like this one. Bonnie periodically joined in.
22nd Feb 2024, 8:28am
northernslowcoach wrote: good morning :)22nd Feb 2024, 8:36am
.B. wrote: Namaste x22nd Feb 2024, 8:38am
Autumnleaves wrote: Good morning 🙂 22nd Feb 2024, 9:07am
Ness wrote: Namaste x Add a comment
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Garmin suggested. Same as a fortnight ago so will compare - think I was a little quicker?
Split Summary === 1) 1mi - 10:48(10:48/mi) 126/136bpm [1361b/mi] 57cal 15/18W 2) 0.42mi - 4:12(10:06/mi) 135/141bpm [1363b/mi] 23cal 15/16W 3) 0.14mi - 1:00(7:15/mi) 148/158bpm [1073b/mi] 6cal 19/21W 4) 0.25mi - 3:00(11:49/mi) 140/157bpm [1655b/mi] 15cal 13/21W 5) 0.14mi - 1:00(7:05/mi) 145/157bpm [1027b/mi] 6cal 20/23W 6) 0.25mi - 3:00(11:58/mi) 143/158bpm [1712b/mi] 16cal 13/23W 7) 0.15mi - 1:00(6:47/mi) 146/158bpm [990b/mi] 6cal 22/27W 8) 0.25mi - 3:00(12:09/mi) 142/160bpm [1726b/mi] 16cal 14/27W 9) 0.15mi - 1:00(6:44/mi) 144/154bpm [970b/mi] 6cal 25/28W 10) 0.26mi - 3:00(11:43/mi) 143/157bpm [1676b/mi] 16cal 16/28W 11) 0.14mi - 1:00(7:08/mi) 142/152bpm [1013b/mi] 6cal 22/34W 12) 0.25mi - 3:00(11:56/mi) 145/159bpm [1730b/mi] 16cal 14/25W 13) 0.14mi - 1:00(7:14/mi) 148/159bpm [1071b/mi] 6cal 26/32W 14) 0.23mi - 3:00(12:58/mi) 144/159bpm [1867b/mi] 15cal 13/27W 15) 0.14mi - 1:00(7:09/mi) 146/157bpm [1044b/mi] 7cal 25/28W 16) 0.88mi - 10:00(11:20/mi) 136/160bpm [1541b/mi] 50cal 16/26W 17) 0.22mi - 2:32(11:37/mi) 132/141bpm [1533b/mi] 13cal 15/18W 23rd Feb 2024, 4:40pm
EvilPixie wrote: Well done 23rd Feb 2024, 4:40pm
Ness wrote: Strong interval training. Well done, AL. 👏23rd Feb 2024, 4:45pm
Autumnleaves wrote: Thanks - quite pleased.23rd Feb 2024, 5:53pm
RRR-CAZ 🇬🇧 wrote: Nice session 👍23rd Feb 2024, 6:10pm
northernslowcoach wrote: looks good :)23rd Feb 2024, 8:46pm
.B. wrote: Speedster! Add a comment
YWA - Yoga for Digestive Flow. This was a good swift flow that built in pace and poses. Enjoyed it. Lots of 'help' from Bonnie and the last two minutes - which Adriene suggested as a free style playtime, I ended up just playing with the pup which I'm sure is good for the soul! Namaste xx
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Bonnie walk with Twiglet.
Split Summary === 1) 1mi - 25:48(25:48/mi) 80/92bpm [2064b/mi] 51cal 40/59rpm 2) 0.3mi - 6:40(22:32/mi) 88/97bpm [1982b/mi] 16cal 50/59rpm
Solo cycle, just about dodged the rain. Legs a bit weary.
Split Summary === 1) 5mi - 24:03(4:49/mi) 121/135bpm [582b/mi] 95cal 2) 5mi - 23:56(4:47/mi) 128/139bpm [613b/mi] 90cal 3) 3.56mi - 17:30(4:55/mi) 126/147bpm [619b/mi] 55cal 24th Feb 2024, 3:26pm
northernslowcoach wrote: Better weather for pedalling, well done :)24th Feb 2024, 3:28pm
EvilPixie wrote: Lovely day for it24th Feb 2024, 3:28pm
Autumnleaves wrote: Yes - had to make the most of it!24th Feb 2024, 4:30pm
Ness wrote: Well done, AL 👏24th Feb 2024, 8:51pm
LindsD wrote: Well done24th Feb 2024, 8:54pm
.B. wrote: Nice change :) Add a comment
RR main group. Lovely sunny day, but frosty underfoot.
Split Summary === 1) 1mi - 11:39(11:39/mi) 125/139bpm [1456b/mi] 58cal 14/19W 2) 1mi - 11:06(11:06/mi) 134/139bpm [1487b/mi] 60cal 15/18W 3) 1mi - 10:58(10:58/mi) 132/136bpm [1448b/mi] 57cal 15/19W 4) 1mi - 10:39(10:39/mi) 134/139bpm [1428b/mi] 56cal 15/19W 5) 0.2mi - 2:09(10:42/mi) 129/133bpm [1381b/mi] 11cal 15/17W 24th Feb 2024, 10:10am
LindsD wrote: Nice 24th Feb 2024, 10:37am
.B. wrote: Sounds good :)24th Feb 2024, 11:37am
northernslowcoach wrote: Good stuff :)24th Feb 2024, 12:42pm
Sombrero wrote: Well done all Add a comment
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Walk with Mr AL and Bonnie - she accidentally ran through a very black muddy patch (chasing a pigeon), she looked as horrified as a spaniel can look! We had to shower her off when we got home.
Split Summary === 1) 1mi - 23:26(23:26/mi) 94/115bpm [2203b/mi] 53cal 45/79rpm 2) 1mi - 23:58(23:58/mi) 93/114bpm [2229b/mi] 53cal 46/80rpm 3) 0.6mi - 14:59(25:08/mi) 91/106bpm [2287b/mi] 32cal 45/57rpm
YWA - Yoga for runners, cool-down stretching
Add a comment
RR run - just 6 of us this morning. Lovely day. Enjoyed this more than I expected to! High 5 gels at 4 and 8.5 miles.
Split Summary === 1) 1mi - 12:03(12:03/mi) 136/159bpm [1639b/mi] 61cal 14/16W 2) 1mi - 11:44(11:44/mi) 133/138bpm [1561b/mi] 61cal 14/16W 3) 1mi - 11:00(11:00/mi) 134/139bpm [1475b/mi] 58cal 14/16W 4) 1mi - 11:06(11:06/mi) 133/137bpm [1475b/mi] 56cal 13/15W 5) 1mi - 11:10(11:10/mi) 128/134bpm [1429b/mi] 54cal 13/15W 6) 1mi - 11:19(11:19/mi) 130/147bpm [1471b/mi] 57cal 15/30W 7) 1mi - 10:56(10:56/mi) 131/135bpm [1433b/mi] 55cal 16/19W 8) 1mi - 10:57(10:57/mi) 134/139bpm [1467b/mi] 56cal 17/21W 9) 1mi - 11:01(11:01/mi) 135/142bpm [1488b/mi] 55cal 17/22W 10) 1mi - 11:20(11:20/mi) 135/143bpm [1531b/mi] 57cal 17/22W 11) 1mi - 11:31(11:31/mi) 137/142bpm [1578b/mi] 59cal 16/19W 12) 0.01mi - 6(16:09/mi) 141/141bpm [2277b/mi] 14/14W 25th Feb 2024, 12:05pm
LindsD wrote: Nice25th Feb 2024, 12:06pm
EvilPixie wrote: Nice miles well done 25th Feb 2024, 12:12pm
Autumnleaves wrote: Thank you :)25th Feb 2024, 12:13pm
northernslowcoach wrote: That’s a great long run :)25th Feb 2024, 12:27pm
Ness wrote: Well done. Reminds me I need to buy some gels for my long runs.25th Feb 2024, 1:06pm
Bintmcskint wrote: Great stuff :-)25th Feb 2024, 2:29pm
RRR-CAZ 🇬🇧 wrote: Good miles 👍25th Feb 2024, 9:19pm
.B. wrote: Fab :) Add a comment
YWA - yoga for runners, warm-up sequence. Like this one and had time to fit it in today.
25th Feb 2024, 9:14am
Ness wrote: Good morning x25th Feb 2024, 9:14am
Autumnleaves wrote: Morning Ness x25th Feb 2024, 10:00am
LindsD wrote: Nice25th Feb 2024, 10:02am
northernslowcoach wrote: Good morning :)25th Feb 2024, 11:53am
.B. wrote: Namaste x25th Feb 2024, 1:07pm
Bintmcskint wrote: Namaste x Add a comment
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Reformer class with Liz. Lots for the legs tonight!
26th Feb 2024, 9:12pm
northernslowcoach wrote: Monday night :)26th Feb 2024, 9:19pm
Ness wrote: :)26th Feb 2024, 9:41pm
.B. wrote: ✔️😊 Add a comment
Bimbling ride with Mr AL. Cold and clear.
Split Summary === 1) 5mi - 27:21(5:28/mi) 116/154bpm [635b/mi] 95cal 2) 5mi - 30:25(6:05/mi) 107/139bpm [651b/mi] 64cal 3) 4.11mi - 24:26(5:57/mi) 112/132bpm [666b/mi] 60cal 26th Feb 2024, 4:22pm
EvilPixie wrote: Well done 26th Feb 2024, 5:12pm
northernslowcoach wrote: Nicely done :)26th Feb 2024, 5:14pm
.B. wrote: Sounds good :)26th Feb 2024, 5:53pm
Ness wrote: Well done Add a comment
YWA - Admire 26/29 (Revolution, day 28). Quite enjoyed this - some nice stretches and twists. Got closer to camel than I expected (hip flexors are so tight, full things a bit too much!). Bonnie kept checking in and was ready to help roll the mat up.
26th Feb 2024, 8:33am
Ness wrote: Namaste x 26th Feb 2024, 8:35am
Autumnleaves wrote: Namaste x26th Feb 2024, 8:43am
Bintmcskint wrote: Namaste x26th Feb 2024, 8:48am
LindsD wrote: Nice x26th Feb 2024, 9:04am
northernslowcoach wrote: Good morning x helpful pup :)26th Feb 2024, 9:46am
.B. wrote: Namaste x I love that Bonnie “helps” with the mat :) Add a comment
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Main interval session - 30 mins, 1200m effort (10k pace) with 400m recovery. Had time for 3 - so finished with a fast lap with what I had left! Wore the new Brooks (they've been sitting on a shelf for at least 6 months!). Felt very nice.
Split Summary === 1) 0.75mi - 6:20(8:29/mi) 152/157bpm [1290b/mi] 72cal 308/340W 2) 0.25mi - 2:46(11:06/mi) 143/153bpm [1588b/mi] 29cal 235/300W 3) 0.75mi - 6:08(8:14/mi) 155/160bpm [1275b/mi] 72cal 313/332W 4) 0.25mi - 2:49(11:19/mi) 146/157bpm [1653b/mi] 29cal 232/312W 5) 0.75mi - 6:09(8:11/mi) 156/163bpm [1277b/mi] 73cal 311/347W 6) 0.25mi - 3:14(12:59/mi) 145/165bpm [1882b/mi] 31cal 204/347W 7) 0.25mi - 1:54(7:37/mi) 155/162bpm [1181b/mi] 23cal 345/382W 8) 0mi - 2(0/mi) 162/162bpm [INFb/mi] 338/338W 27th Feb 2024, 8:01pm
northernslowcoach wrote: Nicely done :)27th Feb 2024, 8:02pm
EvilPixie wrote: Nice 27th Feb 2024, 8:21pm
RRR-CAZ 🇬🇧 wrote: Good work 27th Feb 2024, 9:23pm
Autumnleaves wrote: Notes added :)28th Feb 2024, 7:59am
.B. wrote: Fab :) Add a comment
Warm-up & chatty mile
Split Summary === 1) 0.9mi - 13:30(14:56/mi) 127/155bpm [1897b/mi] 120cal 152/471W 2) 1mi - 9:44(9:44/mi) 137/152bpm [1334b/mi] 100cal 255/309W 3) 0.01mi - 9(11:55/mi) 141/142bpm [1681b/mi] 2cal 255/256W 27th Feb 2024, 7:31pm
Ness wrote: Nice running. Well done 👏27th Feb 2024, 8:01pm
northernslowcoach wrote: Well run :)28th Feb 2024, 7:58am
.B. wrote: Nice :) Add a comment
Back to Victoria.
Split Summary === 1) 1mi - 16:55(16:55/mi) 100/107bpm [1692b/mi] 93cal 57/65rpm 2) 0.01mi - 3(9:12/mi) 100/100bpm [920b/mi] 57/57rpm Add a comment
Split Summary
=== 1) 0.89mi - 15:28(17:22/mi) 107/119bpm [1859b/mi] 83cal 56/62rpm 27th Feb 2024, 2:10pm
northernslowcoach wrote: Long way back? 27th Feb 2024, 2:17pm
Autumnleaves wrote: Buying lunch at Pret for Kath!27th Feb 2024, 2:21pm
northernslowcoach wrote: :)27th Feb 2024, 3:23pm
Ness wrote: Multi-tasking. Very good 👏 Add a comment
Lovely quiet pool today.
Split Summary === 1) 0.03mi - 1:18(41:53/mi) 115/124bpm [4816b/mi] 10cal 38/rpm 2) 0mi - 5(0/mi) 115/124bpm [INFb/mi] 3) 0mi - 11(0/mi) 120/121bpm [INFb/mi] 1cal 4) 0.56mi - 24:15(43:22/mi) 111/129bpm [4814b/mi] 139cal 35/rpm
To gym.
Split Summary === 1) 0.53mi - 10:00(18:56/mi) 88/96bpm [1666b/mi] 46cal 47/73rpm Add a comment
Walk to work.
Split Summary === 1) 1mi - 16:22(16:22/mi) 102/108bpm [1669b/mi] 97cal 56/62rpm 2) 0.03mi - 42(20:03/mi) 102/103bpm [2045b/mi] 3cal 59/61rpm Add a comment
YWA - yoga party. Always like this one - Bonnie loved knocking on heaven's door!
27th Feb 2024, 8:21am
northernslowcoach wrote: morning x27th Feb 2024, 8:25am
Autumnleaves wrote: Good morning x27th Feb 2024, 10:56am
.B. wrote: Namaste x Add a comment
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Wed 28th Feb
Feb 28
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Thu 29th Feb
Feb 29
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Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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RR - treated as a recovery run. Started out catching up with Moira, last half mile with Jordan. Legs felt OK, took it gently.
Split Summary === 1) 1mi - 12:59(12:59/mi) 118/131bpm [1532b/mi] 101cal 204/267W 2) 1mi - 11:50(11:50/mi) 124/132bpm [1468b/mi] 104cal 217/270W 3) 1mi - 11:30(11:30/mi) 127/132bpm [1460b/mi] 104cal 219/260W 4) 0.31mi - 3:41(11:59/mi) 125/127bpm [1498b/mi] 30cal 215/239W 28th Feb 2024, 7:28pm
northernslowcoach wrote: Nice :)28th Feb 2024, 8:09pm
Autumnleaves wrote: Notes added28th Feb 2024, 8:11pm
northernslowcoach wrote: Very nice :)28th Feb 2024, 8:47pm
Ness wrote: Nice one28th Feb 2024, 8:51pm
Sombrero wrote: Nicely done 28th Feb 2024, 9:15pm
RRR-CAZ 🇬🇧 wrote: Nice 👌 28th Feb 2024, 10:38pm
.B. wrote: Nice :) Add a comment
Back to Victoria, wet again...
Split Summary === 1) 1mi - 16:33(16:33/mi) 101/107bpm [1671b/mi] 95cal 61/67rpm 2) 0.01mi - 3(8:07/mi) 108/109bpm [876b/mi] 65/65rpm
Getting lunch for Kath on the way back.
Split Summary === 1) 0.84mi - 15:35(18:29/mi) 100/108bpm [1848b/mi] 83cal 55/64rpm Add a comment
Y Club - Bulletproof workout - movement patterns week 1.
28th Feb 2024, 1:25pm
northernslowcoach wrote: 💪 28th Feb 2024, 2:02pm
Autumnleaves wrote: Notes added28th Feb 2024, 4:13pm
.B. wrote: Well done, another gym escape 👍28th Feb 2024, 4:17pm
Ness wrote: Well done Add a comment
To gym
Split Summary === 1) 0.48mi - 7:55(16:35/mi) 94/99bpm [1560b/mi] 43cal 61/68rpm Add a comment
Walk to work.
Split Summary === 1) 1mi - 16:27(16:27/mi) 99/110bpm [1629b/mi] 94cal 59/64rpm 2) 0.04mi - 38(16:18/mi) 99/99bpm [1614b/mi] 3cal 54/62rpm Add a comment
YWA - Morning yoga - always like this one (despite side planks), managed to do the side plank to rock star on the left side with extended arm, but right one had to be on forearm. Still, I'm thinking that's progress!
28th Feb 2024, 8:17am
northernslowcoach wrote: Good morning :)28th Feb 2024, 8:42am
Ness wrote: Good morning 28th Feb 2024, 8:45am
.B. wrote: Good progress :) Add a comment
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Walk to work via Sainsburys for Birthday treats for Charlie.
Split Summary === 1) 1mi - 15:35(15:35/mi) 98/105bpm [1527b/mi] 101cal 60/68rpm 2) 0.07mi - 1:11(16:40/mi) 100/104bpm [1667b/mi] 6cal 61/64rpm Add a comment
YWA - Admire 28/29 - Yoga to fill your cup. I do like this one, it's a really nice way to start the day. Bonnie thought licking my toes whilst in star pose would be a help...
29th Feb 2024, 8:25am
Ness wrote: Namaste x 29th Feb 2024, 8:29am
northernslowcoach wrote: Namaste x and was it a help…29th Feb 2024, 4:48pm
.B. wrote: Namaste x Add a comment
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With Bonnie, Mr AL and Twiglet. Most of mile 2 on the phone to Kath.
Split Summary === 1) 1mi - 24:29(24:29/mi) 92/103bpm [2253b/mi] 97cal 44/119rpm 2) 1mi - 25:04(25:04/mi) 90/103bpm [2256b/mi] 91cal 46/98rpm 3) 0.64mi - 16:49(26:13/mi) 97/117bpm [2543b/mi] 63cal 45/60rpm Add a comment
Fast finish 80/20 run. 5 mins Z1, 30 Z2, 12 Z3, cool down to get home.
Felt a bit lacking in oomph - which I suspect is down to low calories of yesterday. I would usually run after lunch, but there was a window in the weather. Struggled a bit to keep in Z2, and this is one of my worst of these in terms of pace against heart rate - good to get out though! Split Summary === 1) 0.44mi - 5:00(11:25/mi) 119/129bpm [1358b/mi] 44cal 223/262W 2) 1mi - 10:36(10:36/mi) 136/146bpm [1442b/mi] 108cal 259/427W 3) 1mi - 10:44(10:44/mi) 137/148bpm [1469b/mi] 105cal 249/320W 4) 0.77mi - 8:40(11:17/mi) 137/144bpm [1545b/mi] 81cal 229/264W 5) 1mi - 9:21(9:21/mi) 147/150bpm [1375b/mi] 103cal 263/314W 6) 0.3mi - 2:39(8:57/mi) 147/152bpm [1314b/mi] 28cal 246/291W 7) 0.29mi - 4:00(13:46/mi) 134/144bpm [1845b/mi] 33cal 206/290W 1st Mar 2024, 2:35pm
Ness wrote: A good effort, particularly considering the low calories. Well done 👏1st Mar 2024, 3:02pm
northernslowcoach wrote: Well done I decided not to go out in that!1st Mar 2024, 3:16pm
.B. wrote: Good session, well done 1st Mar 2024, 4:36pm
LindsD wrote: Well done. Weather is v tricky today x Add a comment
YWA - Exhale 1/31 - Reunite with your breath. I'm not sure I was really in the right mood for this, I really struggle with long inhalations. The final 'flow' when we were supposed to move our arms only as high as the inhale lasted just felt laughable. I ended up just speeding up because I wanted to move. I should probably have picked something else...!
1st Mar 2024, 8:47am
Ness wrote: Namaste x 1st Mar 2024, 8:51am
northernslowcoach wrote: Good morning :)1st Mar 2024, 9:19am
.B. wrote: Morning x Add a comment
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Started with RR and then added 3.5 miles on from Parkside - cycling rather than running tomorrow so wanted to get a longer run in. Much easier feeling pace than yesterday - just shows fuel probably helps!!
Split Summary === 1) 1mi - 11:30(11:30/mi) 123/138bpm [1415b/mi] 104cal 240/309W 2) 1mi - 11:42(11:42/mi) 129/134bpm [1510b/mi] 105cal 221/283W 3) 1mi - 10:58(10:58/mi) 127/136bpm [1393b/mi] 101cal 223/291W 4) 1mi - 10:29(10:29/mi) 131/135bpm [1373b/mi] 100cal 232/265W 5) 1mi - 10:22(10:22/mi) 133/137bpm [1379b/mi] 97cal 234/293W 6) 1mi - 10:35(10:35/mi) 131/136bpm [1387b/mi] 98cal 234/290W 7) 1mi - 11:07(11:07/mi) 134/138bpm [1490b/mi] 103cal 243/282W 8) 0mi - 3(9:46/mi) 135/135bpm [1319b/mi] 204/205W 2nd Mar 2024, 10:33am
Ness wrote: Nice one 2nd Mar 2024, 10:36am
Autumnleaves wrote: Thanks ☺️ 2nd Mar 2024, 11:02am
Bintmcskint wrote: Fuel is where it's at :-)2nd Mar 2024, 11:51am
EvilPixie wrote: Well done 2nd Mar 2024, 11:52am
northernslowcoach wrote: Nicely done :)2nd Mar 2024, 12:17pm
.B. wrote: Well done 2nd Mar 2024, 12:27pm
Sombrero wrote: Top bananananana 2nd Mar 2024, 2:55pm
LindsD wrote: Good work 2nd Mar 2024, 3:02pm
RRR-CAZ 🇬🇧 wrote: Good miles Add a comment
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Walking Bonnie
Split Summary === 1) 1mi - 19:46(19:46/mi) 105/116bpm [2075b/mi] 96cal 48/77rpm 2) 1mi - 20:18(20:18/mi) 105/117bpm [2132b/mi] 90cal 52/109rpm 3) 0.1mi - 2:27(23:51/mi) 108/111bpm [2576b/mi] 12cal 36/58rpm 3rd Mar 2024, 5:27pm
Sharkie wrote: How nice *dog*
3rd Mar 2024, 5:28pm
Autumnleaves wrote: It was - she was pretty well-behaved! Add a comment
Out with Mr AL. Good ride apart from cold feet & runny nose. Mr AL got a puncture half a mile from home. Brief stop at Carr Mill for a drink & a wee!
Split Summary === 1) 5mi - 29:25(5:53/mi) 115/131bpm [677b/mi] 191cal 2) 5mi - 26:42(5:20/mi) 122/137bpm [652b/mi] 159cal 3) 5mi - 24:51(4:58/mi) 116/139bpm [576b/mi] 111cal 4) 5mi - 23:54(4:47/mi) 116/144bpm [555b/mi] 104cal 5) 5mi - 25:07(5:01/mi) 117/135bpm [588b/mi] 127cal 6) 5mi - 26:11(5:14/mi) 121/148bpm [633b/mi] 136cal 7) 5mi - 28:44(5:45/mi) 115/132bpm [661b/mi] 137cal 8) 1.6mi - 8:20(5:13/mi) 121/134bpm [632b/mi] 47cal 3rd Mar 2024, 2:04pm
LindsD wrote: Wow! Well done3rd Mar 2024, 2:04pm
.B. wrote: Big miles, well done3rd Mar 2024, 2:06pm
Ness wrote: Well done 3rd Mar 2024, 2:06pm
Ness wrote: Well done 3rd Mar 2024, 2:59pm
EvilPixie wrote: Excellent mileage 3rd Mar 2024, 3:05pm
northernslowcoach wrote: Good pedalling :)3rd Mar 2024, 3:23pm
LindsD wrote: Runny nose and puncture annoying3rd Mar 2024, 4:49pm
Corrah wrote: Nice miles :)3rd Mar 2024, 5:46pm
RRR-CAZ 🇬🇧 wrote: A good ride puncture annoying though Add a comment
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Quite a tough one tonight as we had the hand weights.
4th Mar 2024, 9:14pm
Ness wrote: Hope it was another good session.4th Mar 2024, 9:22pm
.B. wrote: ✔️ :)5th Mar 2024, 6:28am
northernslowcoach wrote: Good stuff :) Add a comment
Work related business concluded 🙂
Split Summary === 1) 0.29mi - 6:27(22:14/mi) 88/105bpm [1957b/mi] 25cal 49/64rpm Add a comment
A bit pathetic - but new zone!
Split Summary === 1) 0.33mi - 6:54(20:56/mi) 101/116bpm [2114b/mi] 35cal 51/70rpm |
Track session Spectrum & Lymm. Warm-up drills, chatty run (with Twiglet), then what Coach Jim described as 'down the ladder' intervals. I enjoyed this a lot - far more to my taste than last week! The Brooks Levitate are terrific!
Split Summary === 1) 0.95mi - 13:20(14:06/mi) 119/146bpm [1677b/mi] 114cal 164/493W 2) 0.92mi - 11:20(12:19/mi) 120/126bpm [1479b/mi] 90cal 203/309W 3) 0mi - 5(2:16:00/mi) 114/122bpm [15503b/mi] 1cal 4) 0.52mi - 4:01(7:48/mi) 142/154bpm [1109b/mi] 41cal 313/393W 5) 0.1mi - 1:30(15:42/mi) 130/149bpm [2040b/mi] 12cal 128/320W 6) 0.52mi - 4:01(7:44/mi) 145/163bpm [1122b/mi] 46cal 315/342W 7) 0.09mi - 1:29(16:47/mi) 135/156bpm [2267b/mi] 12cal 118/316W 8) 0.4mi - 3:01(7:31/mi) 146/159bpm [1098b/mi] 35cal 317/337W 9) 0.08mi - 1:15(14:46/mi) 142/162bpm [2097b/mi] 12cal 159/332W 10) 0.39mi - 3:00(7:36/mi) 147/157bpm [1118b/mi] 34cal 319/343W 11) 0.08mi - 1:14(15:54/mi) 142/157bpm [2259b/mi] 12cal 129/369W 12) 0.28mi - 2:00(7:07/mi) 146/160bpm [1039b/mi] 23cal 344/368W 13) 0.06mi - 1:00(16:50/mi) 148/161bpm [2492b/mi] 10cal 108/351W 14) 0.29mi - 2:01(7:02/mi) 146/160bpm [1026b/mi] 24cal 341/406W 15) 0.06mi - 59(17:00/mi) 149/161bpm [2532b/mi] 10cal 101/330W 16) 0.16mi - 1:00(6:16/mi) 147/159bpm [922b/mi] 11cal 384/462W 17) 0.03mi - 36(18:59/mi) 160/163bpm [3038b/mi] 7cal 91/377W 18) 0.15mi - 1:01(6:36/mi) 155/161bpm [1023b/mi] 12cal 355/419W 19) 0.03mi - 40(20:40/mi) 158/162bpm [3265b/mi] 7cal 113/367W 20) 0.08mi - 31(6:28/mi) 151/157bpm [976b/mi] 6cal 324/437W 21) 0.32mi - 3:39(11:28/mi) 133/159bpm [1524b/mi] 33cal 208/340W 5th Mar 2024, 8:10pm
Ness wrote: Great track work. Well done 👏5th Mar 2024, 8:14pm
EvilPixie wrote: Well done 👏 5th Mar 2024, 8:17pm
northernslowcoach wrote: Tuesday circles :) well done 5th Mar 2024, 8:23pm
Sombrero wrote: Brill work. :-)5th Mar 2024, 8:26pm
RRR-CAZ 🇬🇧 wrote: Good looking session :-) 5th Mar 2024, 9:24pm
Autumnleaves wrote: Notes added :)5th Mar 2024, 11:27pm
LindsD wrote: Nice 6th Mar 2024, 7:26am
Bintmcskint wrote: Excellent all round :-)6th Mar 2024, 8:25am
.B. wrote: Looks good, speedy Add a comment
Walk to work. Picked up some fishcakes & veg for tea on the way.
Split Summary === 1) 1mi - 16:27(16:27/mi) 99/114bpm [1629b/mi] 109cal 60/66rpm 2) 0.05mi - 53(16:52/mi) 97/103bpm [1637b/mi] 4cal 61/63rpm Add a comment
YWA - Exhale 5/31 - new video - Chest/Upper Body Opening Flow. Would do this one again - felt really good though holding some poses was hard as my shoulders *are* tight - but that's the point!
5th Mar 2024, 7:59am
.B. wrote: Namaste x5th Mar 2024, 8:11am
Autumnleaves wrote: Namaste x5th Mar 2024, 9:32am
Ness wrote: Sounds like a good one 5th Mar 2024, 1:24pm
northernslowcoach wrote: belated good morning :) Add a comment
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RR beginners. They were rather fabulous!
Split Summary === 1) 0.26mi - 5:01(19:07/mi) 104/108bpm [1989b/mi] 27cal 111/169W 2) 1mi - 14:01(14:01/mi) 120/125bpm [1682b/mi] 98cal 189/232W 3) 0.83mi - 11:00(13:18/mi) 120/125bpm [1596b/mi] 80cal 192/216W
Solo recovery run - Z1.
Split Summary === 1) 1mi - 12:19(12:19/mi) 123/129bpm [1514b/mi] 101cal 210/242W 2) 1mi - 12:48(12:48/mi) 126/129bpm [1613b/mi] 99cal 205/253W 3) 0.1mi - 1:26(14:22/mi) 127/128bpm [1825b/mi] 11cal 196/214W
Home time
Split Summary === 1) 1mi - 16:11(16:11/mi) 99/106bpm [1603b/mi] 95cal 60/66rpm 2) 0.03mi - 35(16:53/mi) 100/101bpm [1689b/mi] 3cal 61/64rpm Add a comment
And back.
Split Summary === 1) 0.43mi - 8:31(19:35/mi) 103/113bpm [2017b/mi] 47cal 55/62rpm Add a comment
Bulletproof runner - movement patterns #2; plus stretching at the end.
6th Mar 2024, 1:23pm
Ness wrote: Well done 💪6th Mar 2024, 1:43pm
Sharkie wrote: Good work…has reminded me Must Do!6th Mar 2024, 1:45pm
Autumnleaves wrote: Thanks :)6th Mar 2024, 2:04pm
northernslowcoach wrote: 💪 6th Mar 2024, 2:09pm
.B. wrote: ✔️6th Mar 2024, 3:08pm
LindsD wrote: Well done Add a comment
To gym - managed an escape, encouraged by Caragh & Louise!
Split Summary === 1) 0.51mi - 8:16(16:19/mi) 95/100bpm [1550b/mi] 46cal 58/89rpm 6th Mar 2024, 12:52pm
.B. wrote: Yay you got out :)6th Mar 2024, 1:01pm
Ness wrote: That's good.6th Mar 2024, 2:03pm
northernslowcoach wrote: Yay :) good to hear the team’s got you Add a comment
Lovely spring day at last.
Split Summary === 1) 1mi - 15:54(15:54/mi) 99/107bpm [1573b/mi] 97cal 58/64rpm 2) 0.03mi - 32(15:12/mi) 100/101bpm [1520b/mi] 3cal 60/62rpm Add a comment
YWA - Exhale 3/31 - Yoga for Change & Drain. Always like this one - some nice openers & stretches.
6th Mar 2024, 8:14am
northernslowcoach wrote: Good morning :)6th Mar 2024, 8:14am
Autumnleaves wrote: Morning :)6th Mar 2024, 8:26am
.B. wrote: Namaste x6th Mar 2024, 8:40am
Ness wrote: Namaste x Add a comment
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Home from dentist
1) 1mi - 17:22(17:22/mi) 98/110bpm [1702b/mi] 88cal 56/68rpm 2) 0.02mi - 28(19:16/mi) 99/100bpm [1908b/mi] 2cal 54/59rpm 7th Mar 2024, 5:38pm
.B. wrote: Home time! :)7th Mar 2024, 5:39pm
.B. wrote: Oh no you are already home :)7th Mar 2024, 6:39pm
Autumnleaves wrote: Yes -dashed to Deansgate for a train which is literally about 500m and not worth logging!!7th Mar 2024, 7:02pm
northernslowcoach wrote: Quick march :) Add a comment
Walk to work. Another lovely day.
1) 1mi - 16:23(16:23/mi) 99/108bpm [1623b/mi] 96cal 58/62rpm 2) 0.03mi - 26(16:46/mi) 102/103bpm [1710b/mi] 2cal 48/62rpm Add a comment
YWA - Exhale 6/31 - Breathe 11, Flow. Nice session, relatively swift flow with nice stretches in pigeon to finish.
7th Mar 2024, 8:32am
Sharkie wrote: Sounds like a good one.7th Mar 2024, 8:45am
Ness wrote: Nice 🙂7th Mar 2024, 9:35am
Stevewjj wrote: Morning 🌄 7th Mar 2024, 2:10pm
northernslowcoach wrote: namaste x Add a comment
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Much windier than expected, so the first half of the 20 minutes tempo was quite tough.
1) 0.42mi - 5:03(12:00/mi) 124/137bpm [1489b/mi] 44cal 209/290W 2) 0mi - 2(7:34/mi) 137/137bpm [1037b/mi] 203/203W 3) 0.47mi - 4:56(10:35/mi) 136/140bpm [1440b/mi] 49cal 251/362W 4) 1mi - 9:12(9:12/mi) 146/152bpm [1343b/mi] 100cal 294/346W 5) 1mi - 9:03(9:03/mi) 150/152bpm [1357b/mi] 100cal 279/321W 6) 0.18mi - 1:45(9:43/mi) 153/154bpm [1487b/mi] 19cal 272/304W 7) 0.45mi - 5:00(11:01/mi) 138/152bpm [1519b/mi] 46cal 215/404W 8) 0.39mi - 5:00(12:45/mi) 128/136bpm [1631b/mi] 38cal 194/226W 8th Mar 2024, 3:37pm
Sombrero wrote: That looks a nice route, AL :-)8th Mar 2024, 3:39pm
Ness wrote: Nice running. Well done. 👏8th Mar 2024, 3:41pm
Autumnleaves wrote: Yes, I do it a lot!!8th Mar 2024, 3:49pm
RRR-CAZ 🇬🇧 wrote: Well done 👍 8th Mar 2024, 6:53pm
.B. wrote: Fab :)8th Mar 2024, 10:30pm
northernslowcoach wrote: Well run :) Add a comment
YWA - Exhale 8/31 - Heart & hips practice. I like this one - the hip openers are really good but the first section - though quite demanding - is really good for the upper body.
8th Mar 2024, 8:13am
Ness wrote: Namaste 8th Mar 2024, 9:41am
northernslowcoach wrote: Good morning:)8th Mar 2024, 10:31am
.B. wrote: Namaste x Add a comment
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Base level run as suggested by the Garmin - 51 minutes at 11 min/mile pace. This is quicker than previous base pace, so Garmin must think I'm getting fitter! Very cold wind, but enjoyed this.
1) 1mi - 10:50(10:50/mi) 131/140bpm [1419b/mi] 105cal 231/282W 2) 1mi - 10:44(10:44/mi) 137/142bpm [1472b/mi] 105cal 229/289W 3) 1mi - 10:59(10:59/mi) 135/140bpm [1482b/mi] 102cal 235/286W 4) 1mi - 11:06(11:06/mi) 139/146bpm [1544b/mi] 106cal 255/372W 5) 0.66mi - 7:20(11:04/mi) 135/144bpm [1494b/mi] 67cal 246/302W 6) 0mi - 1(0/mi) 138/138bpm [INFb/mi] 223/223W 9th Mar 2024, 9:36am
.B. wrote: Nice :)9th Mar 2024, 10:17am
EvilPixie wrote: Excellent 9th Mar 2024, 10:52am
RRR-CAZ 🇬🇧 wrote: Good work :-) 9th Mar 2024, 10:54am
northernslowcoach wrote: Nicely done :)9th Mar 2024, 11:12am
Ness wrote: Well done 👏9th Mar 2024, 3:06pm
Corrah wrote: Great running :) Add a comment
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Group run with a few RR & Mr AL. Not as cold as yesterday as the wind had dropped, we also stayed dry though it was very grey. Fuelled with High 5 Gummies (advent calendar gift) - they were quite nice.
1) 1mi - 11:29(11:29/mi) 121/131bpm [1389b/mi] 100cal 220/295W 2) 1mi - 11:10(11:10/mi) 129/135bpm [1440b/mi] 104cal 241/339W 3) 1mi - 11:10(11:10/mi) 133/138bpm [1484b/mi] 105cal 236/301W 4) 1mi - 11:17(11:17/mi) 129/138bpm [1456b/mi] 100cal 226/295W 5) 1mi - 11:07(11:07/mi) 129/133bpm [1435b/mi] 98cal 231/265W 6) 1mi - 11:17(11:17/mi) 127/133bpm [1433b/mi] 98cal 234/283W 7) 1mi - 10:55(10:55/mi) 132/142bpm [1441b/mi] 101cal 223/259W 8) 1mi - 10:54(10:54/mi) 130/138bpm [1417b/mi] 94cal 212/245W 9) 0.59mi - 6:59(11:53/mi) 130/138bpm [1545b/mi] 57cal 210/270W 10th Mar 2024, 11:28am
Sharkie wrote: Nice one!10th Mar 2024, 11:30am
northernslowcoach wrote: Well run x10th Mar 2024, 11:31am
.B. wrote: More miles in the running bank 👍10th Mar 2024, 11:46am
EvilPixie wrote: Well done 10th Mar 2024, 11:58am
Ness wrote: Well done 👏10th Mar 2024, 11:58am
RRR-CAZ 🇬🇧 wrote: Consistent miles looks good 👍 10th Mar 2024, 12:16pm
Autumnleaves wrote: Thanks everyone - felt good mostly :)10th Mar 2024, 2:39pm
LindsD wrote: Well run10th Mar 2024, 3:40pm
Corrah wrote: Good running :) Add a comment
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Reformer class with Liz. Hand weights again, good session. Feeling good!
11th Mar 2024, 9:30pm
.B. wrote: Must be Monday ✔️ :)11th Mar 2024, 9:42pm
Autumnleaves wrote: Notes added :)12th Mar 2024, 9:44am
northernslowcoach wrote: All good :) Add a comment
Back to Victoria.
1) 1mi - 16:04(16:04/mi) 98/106bpm [1575b/mi] 88cal 58/81rpm 2) 0.03mi - 31(18:48/mi) 101/102bpm [1900b/mi] 3cal 58/60rpm Add a comment
Back from gym
1) 0.55mi - 8:14(14:56/mi) 105/115bpm [1567b/mi] 47cal 53/61rpm Add a comment
Bulletproof - Movement patterns workout 3 (I *will* do this more than once this week!)
11th Mar 2024, 3:17pm
northernslowcoach wrote: ✔️11th Mar 2024, 4:49pm
.B. wrote: 💪✔️ Add a comment
To gym
1) 0.47mi - 7:48(16:35/mi) 94/104bpm [1559b/mi] 42cal 56/77rpm Add a comment
Walk to work - more of Albert Sq is open so my walk was a bit shorter 🙂 (sorry Linds)
1) 0.96mi - 16:53(17:36/mi) 98/112bpm [1725b/mi] 101cal 57/62rpm Add a comment
YWA - Exhale 11/31 - yoga & pranayama for spine. Like this one - decent attempt at crow this morning.
11th Mar 2024, 8:26am
.B. wrote: Morning :)11th Mar 2024, 8:37am
northernslowcoach wrote: Good morning :)11th Mar 2024, 8:39am
Autumnleaves wrote: Morning 🌄 11th Mar 2024, 8:49am
Ness wrote: Namaste x 11th Mar 2024, 9:38am
LindsD wrote: Well done Add a comment
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Yasso 800 x 3; set of fast minutes to finish. Felt good.
1) 0.5mi - 4:01(8:05/mi) 147/155bpm [1188b/mi] 44cal 315/401W 2) 0.25mi - 4:00(16:06/mi) 124/151bpm [1996b/mi] 30cal 142/335W 3) 0.5mi - 3:58(7:58/mi) 140/149bpm [1115b/mi] 43cal 320/383W 4) 0.25mi - 3:54(15:42/mi) 123/150bpm [1930b/mi] 26cal 129/368W 5) 0.5mi - 3:59(8:01/mi) 140/148bpm [1121b/mi] 44cal 324/362W 6) 0.25mi - 4:30(18:08/mi) 121/149bpm [2193b/mi] 28cal 98/356W 7) 0.01mi - 1:54(2:32:18/mi) 102/107bpm [15534b/mi] 5cal 8) 0.13mi - 1:00(7:42/mi) 115/130bpm [886b/mi] 6cal 306/453W 9) 0.06mi - 1:01(18:06/mi) 134/139bpm [2425b/mi] 9cal 95/356W 10) 0.14mi - 1:03(7:20/mi) 134/144bpm [983b/mi] 11cal 365/447W 11) 0.06mi - 56(16:49/mi) 140/146bpm [2354b/mi] 9cal 131/365W 12) 0.14mi - 59(7:13/mi) 135/142bpm [974b/mi] 9cal 378/448W 13) 0.05mi - 1:00(20:12/mi) 125/144bpm [2524b/mi] 7cal 106/382W 14) 0.13mi - 36(4:39/mi) 117/124bpm [544b/mi] 7cal 298/380W 12th Mar 2024, 8:04pm
Ness wrote: Well done 12th Mar 2024, 8:28pm
Autumnleaves wrote: Notes added :)12th Mar 2024, 8:47pm
Ness wrote: :)12th Mar 2024, 8:49pm
.B. wrote: Nice, well done 12th Mar 2024, 9:02pm
LindsD wrote: Nice12th Mar 2024, 11:12pm
RRR-CAZ 🇬🇧 wrote: Good session 👍 Add a comment
Warm-up plus drills.
1) 1mi - 13:27(13:27/mi) 129/149bpm [1736b/mi] 119cal 185/433W 2) 0.37mi - 3:25(9:19/mi) 141/143bpm [1313b/mi] 37cal 282/328W 12th Mar 2024, 7:56pm
Ness wrote: Looks like a good start to your track session.12th Mar 2024, 9:29pm
Autumnleaves wrote: Seems better to record the warm-up separately from the 'track session' setting! Add a comment
Back to Victoria.
1) 1mi - 16:12(16:12/mi) 98/104bpm [1587b/mi] 94cal 60/70rpm 2) 0.02mi - 13(12:53/mi) 96/98bpm [1237b/mi] 1cal 55/57rpm Add a comment
And back again!
1) 0.52mi - 8:00(15:21/mi) 109/119bpm [1673b/mi] 47cal 57/81rpm Add a comment
Y Club pool - a bit busy when I first got there but then it really quietened down. Nice swim.
1) 0.56mi - 25:01(44:44/mi) 113/141bpm [5054b/mi] 143cal 34/rpm
To gym
1) 0.51mi - 8:00(15:46/mi) 91/97bpm [1435b/mi] 43cal 57/83rpm Add a comment
To work, stayed dry!
1) 1mi - 16:27(16:27/mi) 99/109bpm [1629b/mi] 95cal 58/81rpm 2) 0mi - 2(17:51/mi) 101/101bpm [1804b/mi] 58/58rpm Add a comment
YWA - Exhale 12/31 Full Body Stretch & 2/31 Yoga for Neck, Shoulder & Upper Back. Today's video is a new one - and was great, but I had time for a little more so picked the other for length, also very nice.
12th Mar 2024, 8:14am
Ness wrote: Good morning 🌄12th Mar 2024, 8:20am
Sharkie wrote: Pilates last night, double yoga this morning - you should be nicely stretched and strong (and a bit relaxed too I hope!)12th Mar 2024, 8:57am
.B. wrote: Namaste x12th Mar 2024, 9:45am
northernslowcoach wrote: Good morning :) Add a comment
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Nice RR run, small group but quite strong. Pleased with pace for heart rate.
1) 1mi - 11:26(11:26/mi) 119/131bpm [1360b/mi] 102cal 227/291W 2) 1mi - 10:35(10:35/mi) 130/134bpm [1375b/mi] 104cal 242/281W 3) 1mi - 10:42(10:42/mi) 130/136bpm [1391b/mi] 102cal 235/312W 4) 0.57mi - 5:55(10:27/mi) 129/137bpm [1348b/mi] 55cal 227/265W
Back to Victoria.
1) 1mi - 15:59(15:59/mi) 90/98bpm [1439b/mi] 85cal 59/65rpm 2) 0.07mi - 1:11(17:54/mi) 93/97bpm [1665b/mi] 7cal 60/62rpm Add a comment
Walk to work
1) 1mi - 17:16(17:17/mi) 97/107bpm [1677b/mi] 99cal 58/64rpm Add a comment
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To Victoria.
1) 0.76mi - 13:03(17:17/mi) 99/109bpm [1711b/mi] 73cal 59/83rpm Add a comment
Up to HSP
1) 1mi - 17:43(17:43/mi) 96/110bpm [1701b/mi] 95cal 58/68rpm 2) 0.07mi - 1:22(20:01/mi) 96/98bpm [1922b/mi] 8cal 54/63rpm Add a comment
Back to work
1) 0.53mi - 8:16(15:37/mi) 100/110bpm [1562b/mi] 45cal 57/68rpm Add a comment
Bulletproof workout - repeat of Monday's session plus stretching
14th Mar 2024, 1:04pm
Ness wrote: Well done, AL. Hope it was a good session. 14th Mar 2024, 1:34pm
Autumnleaves wrote: Just pleased to have managed two this week!14th Mar 2024, 6:07pm
.B. wrote: 💪✔️15th Mar 2024, 6:29am
LindsD wrote: Well done Add a comment
To gym
1) 0.5mi - 8:03(16:09/mi) 88/95bpm [1420b/mi] 43cal 59/66rpm Add a comment
Wet walk to work.
1) 1mi - 16:24(16:24/mi) 98/110bpm [1607b/mi] 98cal 60/66rpm 2) 0.02mi - 32(29:33/mi) 101/104bpm [2984b/mi] 3cal 61/64rpm Add a comment
YWA - Yoga for a Dull Moment. Nice swift flow that packed a bit in. Managed wild thing on left side, right side couldn't hold as long - right upper arm a bit compromised.
Add a comment
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Tempo run from 80/20. Heart rate seemed to 'stick' in Zone 2 so ended up pushing the pace more than I expected, and then it went a bit high for a couple of minutes. Legs feeling a bit tight from yesterday's strength.
1) 0.44mi - 5:00(11:18/mi) 120/127bpm [1355b/mi] 44cal 230/305W 2) 0.49mi - 5:00(10:08/mi) 134/141bpm [1358b/mi] 50cal 262/319W 3) 1mi - 8:09(8:09/mi) 146/161bpm [1191b/mi] 90cal 292/353W 4) 0.75mi - 6:51(9:11/mi) 149/153bpm [1369b/mi] 75cal 274/329W 5) 0.45mi - 5:00(11:07/mi) 137/151bpm [1523b/mi] 47cal 243/301W 6) 0.35mi - 5:00(14:25/mi) 126/139bpm [1817b/mi] 34cal 172/218W
Loop of Forest Park with Bonnie after the charity 5k had set off. Too muddy on the grass to let her off the lead!
1) 0.66mi - 15:27(23:27/mi) 84/100bpm [1970b/mi] 60cal 43/62rpm Add a comment
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YWA - Total Body Yoga (deep stretch). Felt like doing this, and it was good. Felt strong and flexible - looking forward to tomorrow!
16th Mar 2024, 3:48pm
northernslowcoach wrote: Namaste x16th Mar 2024, 9:02pm
LindsD wrote: Nice x Add a comment
C25k - with Cheryl & Sue, 30 mins running which we did as an out & back. They were made up with themselves!
1) 0.32mi - 6:17(19:22/mi) 92/102bpm [1782b/mi] 31cal 101/189W 2) 1mi - 15:14(15:14/mi) 113/122bpm [1722b/mi] 96cal 175/276W 3) 1mi - 14:50(14:50/mi) 115/122bpm [1706b/mi] 93cal 177/319W 4) 0.15mi - 2:18(14:50/mi) 117/122bpm [1735b/mi] 14cal 167/222W 16th Mar 2024, 10:09am
northernslowcoach wrote: Good morning :)16th Mar 2024, 10:11am
Autumnleaves wrote: Morning x16th Mar 2024, 10:51am
.B. wrote: Fabulous :)16th Mar 2024, 11:37am
LindsD wrote: That's great. 16th Mar 2024, 5:41pm
Sombrero wrote: Ah that's amazing. I loved doing the C25K with club, such a buzz seeing people achieve. :-) Add a comment
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Not quite as I'd hoped - reckoned without that bloody muddy stretch at 8k, it was really bad this year, had to walk and my legs felt utterly trashed! Found it very hard to pick the pace up again after that. Got the silver standard though.
1) 1mi - 8:24(8:24/mi) 135/144bpm [1134b/mi] 88cal 297/362W 2) 1mi - 8:12(8:12/mi) 151/160bpm [1239b/mi] 93cal 299/355W 3) 1mi - 8:09(8:09/mi) 158/160bpm [1287b/mi] 95cal 288/302W 4) 1mi - 8:43(8:43/mi) 158/160bpm [1378b/mi] 101cal 280/367W 5) 1mi - 8:46(8:46/mi) 158/160bpm [1385b/mi] 101cal 276/314W 6) 1mi - 9:38(9:38/mi) 159/161bpm [1532b/mi] 109cal 263/318W 7) 0.26mi - 2:14(8:46/mi) 160/162bpm [1403b/mi] 26cal 269/309W 17th Mar 2024, 12:23pm
northernslowcoach wrote: *star*17th Mar 2024, 12:34pm
EvilPixie wrote: Well done 17th Mar 2024, 12:36pm
Stevewjj wrote: 👍17th Mar 2024, 1:30pm
Sombrero wrote: Well done AL 17th Mar 2024, 2:13pm
Autumnleaves wrote: Notes added :)17th Mar 2024, 2:49pm
Bintmcskint wrote: The mud has been awful everywhere this year. Kudos to still getting silver standard!17th Mar 2024, 4:25pm
Corrah wrote: Was a great run in those conditions.17th Mar 2024, 6:36pm
RRR-CAZ 🇬🇧 wrote: Good running 17th Mar 2024, 7:27pm
.B. wrote: Impressive getting silver standard, well done 🥈 17th Mar 2024, 11:04pm
Sombrero wrote: Well done on the silver standard :-) :-) :-)18th Mar 2024, 8:16am
LindsD wrote: Well done on silver Add a comment
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Back to the office
1) 0.51mi - 8:20(16:23/mi) 105/117bpm [1721b/mi] 49cal 56/61rpm Add a comment
Bulletproof - movement patterns week 4.
18th Mar 2024, 1:41pm
northernslowcoach wrote: 💪 :)18th Mar 2024, 2:20pm
Autumnleaves wrote: Notes added :)18th Mar 2024, 2:21pm
northernslowcoach wrote: Well done :) Add a comment
Used the indoor bike Garmin setting - but may have missed a step as no distance was logged - took this off the bike display.
1) 0mi - 10:40(0/mi) 109/119bpm [INFb/mi] 65cal Add a comment
To gym
1) 0.51mi - 8:30(16:40/mi) 98/105bpm [1633b/mi] 43cal 52/80rpm Add a comment
Walk to work - later than usual as took a call at home first. Lovely spring day!
1) 1mi - 16:09(16:09/mi) 103/118bpm [1664b/mi] 92cal 56/62rpm 2) 0.03mi - 36(17:52/mi) 101/105bpm [1805b/mi] 3cal 52/62rpm
YWA - Exhale 9/31 Pranayama potion. I'm not normally too keen on just breath focussed sessions but I did actually quite enjoy this one, and sitting cross-legged (on a block) was appreciably easier than it used to be for me. The small movements there were felt good.
18th Mar 2024, 8:54am
northernslowcoach wrote: Good morning :)18th Mar 2024, 9:52am
Bintmcskint wrote: Namaste x Add a comment
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1) 0.48mi - 8:35(17:53/mi) 91/99bpm [1628b/mi] 47cal 55/73rpm
Add a comment
Mild weather continues
1) 1mi - 15:57(15:57/mi) 100/112bpm [1595b/mi] 95cal 59/66rpm 2) 0.05mi - 51(15:51/mi) 102/104bpm [1616b/mi] 4cal 61/64rpm 19th Mar 2024, 9:43am
northernslowcoach wrote: Hope it’s as sunny with you as it is here :)19th Mar 2024, 10:22am
Autumnleaves wrote: It's not all that sunny, but it's dry so far!19th Mar 2024, 12:28pm
northernslowcoach wrote: 👍 Add a comment
YWA - Exhale 19/31 - Yoga for when you're unmotivated. This is a good one for a tired morning - gentle start but some sneakily good moves in there (some clams) and some nice stretches.
19th Mar 2024, 8:15am
.B. wrote: Namaste x19th Mar 2024, 8:20am
Autumnleaves wrote: Namaste xx19th Mar 2024, 8:27am
Bintmcskint wrote: Namaste x19th Mar 2024, 8:45am
northernslowcoach wrote: Good morning - like the sound of this one x Add a comment
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