Rosehip

Last on at 9am, 27th Apr 2024

F55 Bedfordshire

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STATUS Probably muddy

About Me
Grumpy old woman in the making Still plodding along, I have plans and targets. I also have more time to myself now and need to use it wisely. Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? slowly slowly catchee monkey (toast)

Recent Blogs
16/30	22nd Apr
15/30	15th Apr
mini exploreventuring	9th Apr
for completeness, 14/30	8th Apr

My parkrun
No parkrun selected

Recent Training
26th Apr	Pilates	0mi	59:35
26th Apr	General	0.2mi	1:05
25th Apr	Gardening	0mi	1:50:00
25th Apr	Threshold	6.5mi	1:21:12
24th Apr	Bugger All	0mi	10:00

Planned Races
Greensand Country Ultra	26th May
Herts Hobble - Long	23rd Jun
F’Laps	6th Jul
Lakeland 50	27th Jul

12 Month Benchmarks	Run
100m	27
200m	1:02
Mile	10:15
5k	36:28
5mi	1:00:19
10k	1:17:00
10mi	2:18:47
Half	3:16:47
20mi	6:36:54
Mara	8:39:53
50k	11:48:18
40mi	15:08:13
75k	18:30:55

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1200

Recent Threads
Mundane thread
Connections (Only Connect fans)
Wordle fans
100 miles a month in 2024
Fetch Camper Vans
The Retirement Thread

Followers (64)

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
400m	1							1:57 50.65							1:57 7:51/mi	50.65
1mi	13					9:19 51.20		8:58 54.40	9:12 53.62		10:52 46.45	9:59 51.15	9:58 51.85	10:22 49.85	8:58 8:58/mi	54.40
4km	1												27:37 51.01		27:37 11:07/mi	51.01
5km	20		31:15 51.11	29:52 54.61				31:10 54.68	32:36 52.28	31:35 54.57	36:17 48.61	34:58 51.03	33:45 53.31	39:27 46.32	29:52 9:37/mi	54.68
5mi	1			52:46 49.89											52:46 10:33/mi	49.89
10km	7	1:10:19 46.39	1:15:12 43.38	1:00:21 55.20	1:04:38 51.54			1:10:38 48.79							1:00:21 9:43/mi	55.20
8.1mi	1			1:35:03 45.82											1:35:03 11:44/mi	45.82
14km	1									2:03:56 41.11					2:03:56 14:15/mi	41.11
15km	2									2:01:43 45.02		2:14:08 41.88			2:01:43 13:04/mi	45.02
10mi	1							1:57:13 48.47							1:57:13 11:43/mi	48.47
13.1mi	14		2:20:40 50.69	2:15:48 53.11	2:16:57 52.67	2:14:10 54.39			2:26:34 52.25	2:24:55 52.85		2:51:40 46.33			2:14:10 10:15/mi	54.39
17.5mi	1												4:47:00 37.72		4:47:00 16:24/mi	37.72
18mi	3												5:27:54 34.47	5:33:00 34.40	5:27:54 18:13/mi	34.47
18.5mi	1												5:34:30 34.32		5:34:30 18:05/mi	34.32
20mi	3				3:44:01 50.29	3:48:34 49.89	3:59:33 48.19								3:44:01 11:12/mi	50.29
25.4mi	1										7:07:00 36.52				7:07:00 16:49/mi	36.52
25.6mi	1												7:55:00 34.00		7:55:00 18:33/mi	34.00
26.2mi	5			5:44:15 42.80	5:26:26 45.69		5:41:55 44.72					7:26:51 36.53			5:26:26 12:28/mi	45.69
26.5mi	1													8:50:00 32.07	8:50:00 20:00/mi	32.07
27mi	1										8:57:00 31.05				8:57:00 19:53/mi	31.05
50km	2				7:10:38 42.66								8:06:45 41.35		7:10:38 13:52/mi	42.66
35mi	1						9:18:49 38.94								9:18:49 15:58/mi	38.94
50mi	3											22:05:32 27.21	19:43:40 30.88	19:46:24 31.24	19:43:40 23:40/mi	31.24

Date	Planned Races			Distance
27 Jul	Lakeland 50 Confirmed			50mi
6 Jul	F’Laps			24hr
23 Jun	Herts Hobble - Long Confirmed			26.5mi
26 May	Greensand Country Ultra Confirmed			50km
2023		Result	WAVA	Distance
19 Nov	Steppingly Step medium Course SB	5:33:00	34.40	18mi
7 Oct	The Doctor K Cup SB	39:27	46.32	5km
29 Jul	Lakeland 50 SB	19:46:24	31.24	50mi
8 Jul	Ultimate Trails 55km		0.00	55km
1 Jul	July Virtual Mile SB	10:22	49.85	1mi
25 Jun	Herts Hobble - Long PB	8:50:00	32.07	26.5mi
10 Jun	Greensand Country Ultra		0.00	50km
1 Apr	April Virtual Mile	10:53	47.48	1mi
5 Mar	Chiltern Kanter Short Course	5:50:00	32.30	18mi
1 Mar	March Virtual Mile	10:53	47.48	1mi
1 Feb	February Virtual Mile	10:55	47.34	1mi
31 Jan	January Virtual Mile	11:01	46.91	1mi
2022		Result	WAVA	Distance
3 Dec	Storeys Field parkrun	33:52	53.31	5km
3 Dec	Jingle Mile : It's Happening Again SB	9:58	51.85	1mi
20 Nov	Sundon Saunter PB	5:27:54	34.47	18mi
25 Sep	Bimbo Global Race		0.00	10km
30 Jul	Lakeland 50 PB	19:43:40	30.88	50mi
7 Jul	Hedgehog Challenge	21 / 0	0.00	6hr
2 Jul	Storeys Field parkrun SB	33:45	52.87	5km
14 Jun	Red Kite Challenge	21 / 0	0.00	6hr
29 May	Greensand Country Ultra SB	8:06:45	41.35	50km
10 Apr	Essex Walker Short Course PB	4:47:00	37.72	17.5mi
31 Mar	Mad March Virtual 4K PB	27:37	51.01	4km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
6 Mar	Hannington Hike Short Course PB	5:34:30	34.32	18.5mi
9 Jan	Stansted Stagger PB	7:55:00	34.00	25.6mi
2021		Result	WAVA	Distance
11 Dec	Fetch December Mile (Cambridge) SB	9:59	51.15	1mi
21 Nov	St Neots Riverside Half Marathon		0.00	13.1mi
6 Nov	Helvellyn Trail Challenge 15K SB	2:14:08	41.88	15km
31 Oct	Roo Race #1 Halloween 10K		0.00	10km
17 Oct	Cambridge Half Marathon SB	2:51:40	46.33	13.1mi
2 Oct	The Doctor K Cup SB	34:58	51.03	5km
24 Jul	Lakeland 50 SB	22:05:32	27.21	50mi
6 Jun	Coniston Marathon SB	7:26:51	36.53	26.2mi
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
5 Dec	Virtual Jingle Mile SB	10:52	46.45	1mi
17 Oct	The Doctor K Cup SB	36:17	48.61	5km
1 Mar	Hannington Hike PB	8:57:00	31.05	27mi
5 Jan	Stansted Stagger PB	7:07:00	36.52	25.4mi
2019		Result	WAVA	Distance
17 Nov	St Neots Riverside Half Marathon	2:31:13	51.28	13.1mi
27 Oct	Lakeland Trails in Ullswater - Trail Challenge PB	2:03:56	41.11	14km
26 Oct	Lakeland Trails in Helvellyn - Trail Challenge PB	2:01:43	45.02	15km
31 Jul	Doug Anderson 5k	31:52	54.09	5km
13 Jul	Bedford Bridges Challenge		0.00	10km
3 Mar	Cambridge Half Marathon SB	2:24:55	52.85	13.1mi
16 Feb	Carlisle parkrun	33:34	51.35	5km
12 Jan	Great Denham parkrun SB	31:35	54.57	5km
1 Jan	Pocket parkrun	32:39	52.79	5km
2018		Result	WAVA	Distance
1 Dec	Snow White and the Seventh Jingle Mile SB	9:12	53.62	1mi
18 Nov	St Neots Riverside Half Marathon	2:26:59	52.10	13.1mi
14 Oct	Great Eastern Run SB	2:26:34	52.25	13.1mi
24 Feb	Big Fetch Mile - Bedford	9:16	52.64	1mi
10 Feb	Bedford parkrun SB	32:36	52.28	5km
2017		Result	WAVA	Distance
9 Dec	Bedford parkrun SB	31:10	54.68	5km
2 Dec	Jingle Mile Ep VI: The Return of the Fetchi PB	8:58	54.40	1mi
25 Nov	Bedford parkrun	32:35	52.30	5km
18 Nov	Bedford parkrun	32:30	52.44	5km
1 Jul	Big Fetch Mile - Bedford	9:09	52.71	1mi
1 Jul	Bedfordshire Clangtastic Mile - 400 m PB	1:57	50.65	400m
24 Jun	Bedford parkrun	32:40	51.59	5km
18 Jun	Run Bedford 10k SB	1:10:38	48.79	10km
19 Mar	Draycote Water 10 PB	1:57:13	48.47	10mi
2016		Result	WAVA	Distance
5 Jun	Northants Ultra 35 Shires & Spires PB	9:18:49	38.94	35mi
15 May	Spring Flitch Way Marathon SB	5:41:55	44.72	26.2mi
3 Apr	Oakley 20 SB	3:59:33	48.19	20mi
20 Mar	Enigma Week @ the Knees Day 7 of 7	5:45:59	44.20	26.2mi
2015		Result	WAVA	Distance
12 Dec	Jingle Mile IV: A New Hope SB	9:19	51.20	1mi
15 Nov	St Neots Riverside Half Marathon	2:36:14	47.27	13.1mi
29 Mar	Oakley 20 SB	3:48:34	49.89	20mi
8 Mar	Cambridge Half Marathon PB	2:14:10	54.39	13.1mi
2014		Result	WAVA	Distance
16 Nov	St Neots Riverside Half Marathon	2:21:17	51.65	13.1mi
13 Sep	Thames Path Challenge 2nd 50K PB	7:10:38	42.66	50km
6 Jul	Enigma Summer Marathon PB	5:26:26	45.69	26.2mi
25 May	Vitality London 10,000 SB	1:04:38	51.54	10km
18 Apr	The Bletchley Enigma Marathon		0.00	26.2mi
23 Mar	Oakley 20 PB	3:44:01	50.29	20mi
9 Mar	Cambridge Half Marathon SB	2:16:57	52.67	13.1mi
2013		Result	WAVA	Distance
14 Dec	Bedford parkrun PB	29:52	54.61	5km
17 Nov	St Neots Riverside Half Marathon	2:17:56	52.29	13.1mi
13 Oct	Great Eastern Run SB	2:15:48	53.11	13.1mi
6 Oct	Standalone 10K PB	1:00:21	55.20	10km
21 Jul	Olympic Park Anniversary Run PB	52:46	49.89	5mi
30 Jun	Abbey 10k	1:07:25	48.88	10km
22 Jun	Colworth Trail Race 8 PB	1:35:03	45.82	8.1mi
11 May	Bedford parkrun	30:09	53.52	5km
21 Apr	London Marathon SB	5:44:15	42.80	26.2mi
2012		Result	WAVA	Distance
18 Nov	St Neots Riverside Half Marathon	2:21:22	50.44	13.1mi
14 Oct	Great Eastern Run SB	2:20:40	50.69	13.1mi
9 Jun	Bedford parkrun SB	31:15	51.11	5km
27 May	Vitality London 10,000 SB	1:15:12	43.38	10km
21 Apr	bedford parkrun	32:21	49.37	5km
14 Apr	bedford parkrun	32:16	49.50	5km
11 Mar	Silverstone Half Marathon	2:40:58	43.82	13.1mi
2011		Result	WAVA	Distance
27 Nov	RNLI Woburn Reindeer Run SB	1:10:19	46.39	10km
9 Oct	willow 10k	1:11:03	45.92	10km
24 Jul	Race4life Bedford (5k)	34:00	46.52	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	7	12	18	16	0	0	0	0	0	0	0	0	53
2024	0.5	0.5	0	0	0	0	0	0	0	0	0	0	1
2024	102	100	103	94	0	0	0	0	0	0	0	0	399
2023	7	28	14	24	35	24	19	21	37	17	16	22	263
2023	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2023	108	102	114	102	118	106	129	102	46	79	88	69	1163
2022	5	2	13	11	8	12	14	15	21	22	21	25	169
2022	0	0	0.5	0	0	0.3	0	0	0	0	0	0	0.8
2022	107	100	132	123	148	78	150	72	46	64	100	101	1223
2021	0	7	2	7	32	22	11	17	8	9	10	1	125
2021	0	0	0	0	0.6	0	0	0	0	0	0	0	0.6
2021	106	100	132	125	138	125	88	86	100	77	97	90	1265
2020	58	6	2	0	24	26	13	25	15	6	4	0	180
2020	0	0	0	0	0	0	0.6	1.8	2.6	0.6	0	0	5.6
2020	101	75	92	56	59	113	83	71	81	62	53	70	917
2019	25	7	0	10	4	21	48	70	102	109	113	104	612
2019	0	0.2	0	0	0	0	0	0	0	1	0	0	1.2
2019	110	100	75	37	67	63	53	67	58	101	55	52	838
2018	0	0	0	7	0	8	17	21	102	84	62	45	346
2018	0.3	0.3	0	0	0	0	0	0	0	0	0	0	0.6
2018	39	63	68	52	66	16	57	83	102	82	74	70	772
2017	7	1	1	2	5	0	10	31	7	4	0	0	67
2017	0.3	0	0	1.1	2	0.7	0	0	0	0.3	0	0	4.4
2017	53	76	73	92	100	65	38	60	59	68	83	35	804
2016	0	0	0	5	0	0	11	3	0	8	4	0	32
2016	0	0.4	0.3	0	0	0	0	1.9	0	0.7	0	0	3.3
2016	101	68	57	96	89	58	24	39	14	37	31	9	623
2015	123	123	126	0	0	0	13	2	1	0	5	1	393
2015	0	0	0	0	0	0.9	0	0	0	0.3	0.3	0	1.5
2015	87	84	90	78	9	28	23	56	64	58	71	75	724
2015	0	0	0	0	12	16	7	0	0	0	0	0	35
2014	0	0	0	0	0	0	2	0	0	0	78	3	83
2014	0	0	0	0	0	0	0	1.1	0	0	0	0	1.1
2014	104	100	89	50	90	79	88	110	48	46	69	52	924
2013	0	3	3	2	0	0	1	0	1	1	0	0	9
2013	0	0	0	0	0	0	0	0	1.4	0.5	0	0	1.9
2013	100	111	102	69	71	79	60	95	103	83	55	72	1001
2012	76	78	55	103	9	0	0	11	0	0	0	3	335
2012	1.1	0	0	0	0	0	0	0	0	0	0	0	1.1
2012	71	74	56	74	68	73	77	47	84	72	40	51	787
2011	0	0	0	0	14	7	0	0	0	0	0	70	90
2011	0	0	0	0	0.5	0.6	0	0	0	0	0	0	1.1
2011	0	0	0	5	26	37	42	21	48	36	43	50	308

Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6
-	4.4mi, 1:00:02 Run - General pootling around collecting Fetchpoint markers, should have been at least 90 mins but insert excuse here Struggled to find joggy pace, too many walks and hr too high probably because of the 5 minutes "run strongly" beforehand and it's warm and windy. Of course it's breezy - it always is. annoyed with mile 4, thought I'd seen the last of 14s I'll blame the road crossing 3.0 base, load 76 1) 1mi - 13:47(13:47/mi) 134/141bpm [1847b/mi] 109cal 196/286W 2) 1mi - 13:36(13:36/mi) 143/151bpm [1946b/mi] 112cal 198/284W 3) 1mi - 13:42(13:42/mi) 144/152bpm [1972b/mi] 111cal 197/279W 4) 1mi - 14:01(14:01/mi) 140/148bpm [1963b/mi] 107cal 188/283W 5) 0.35mi - 4:56(14:18/mi) 141/147bpm [2016b/mi] 36cal 165/250W 1st Apr 2024, 2:48pm Jaks wrote: Well done 👏 1st Apr 2024, 2:50pm northernslowcoach wrote: Nice one :) 1st Apr 2024, 3:01pm Bintmcskint wrote: Nice :-) 1st Apr 2024, 3:05pm Rosehip wrote: thanks :) 1st Apr 2024, 3:25pm Fenland Flier wrote: Road crossings are a pain. 1st Apr 2024, 3:58pm Ness wrote: Well done 😀 1st Apr 2024, 4:22pm Rosehip wrote: thanks both :) 1st Apr 2024, 5:53pm Velociraptor wrote: Well done :) 1st Apr 2024, 7:25pm Rosehip wrote: thanks V'rap Add a comment 0.7mi, 9:03 Run - General The Garmin 5K plan benchmark run again Thought I'd deleted the plan as I only looked at it out of interest, but apparently I'd restarted it - so when watch had this for today I thought I might as well do it at start of run. Two minutes is not enough for my legs to warm up these days. unusual performance score of 6 3.1 tempo load 30 didn't see a compliance score. 1) 0.14mi - 2:00(14:19/mi) 98/125bpm [1403b/mi] 14cal 192/285W 2) 0.45mi - 5:00(11:00/mi) 142/156bpm [1563b/mi] 51cal 269/334W 3) 0.13mi - 2:00(15:10/mi) 139/157bpm [2109b/mi] 15cal 177/299W 4) 0mi - 3(19:11/mi) 121/121bpm [2322b/mi] 105/157W Add a comment	-	0.8mi, 20:00 Walk - General and back, forgot to stop watch . Add a comment 0.6mi, 15:59 Walk - General tired-mum pace walk to dinner (we'd been walking all day, unlogged but Garmin guestimates 4 miles from the steps) 1) 0.57mi - 15:59(27:51/mi) 87/99bpm [2423b/mi] 64cal 43/59rpm Add a comment 4.4mi, 1:00:03 Run - Fartleks A couple of miles missing from this,forgot to restart watch after long wait to cross road need to plot for mileage and bugs - breakfast first though (route plotted for bugs 0 miles entry and distancecorrected on this one 1) 1mi - 13:29(13:29/mi) 115/135bpm [1551b/mi] 106cal 225/358W 2) 1mi - 13:33(13:33/mi) 133/155bpm [1802b/mi] 117cal 203/344W 3) 0.22mi - 3:01(13:37/mi) 142/155bpm [1933b/mi] 27cal 200/302W 3rd Apr 2024, 9:31am Velociraptor wrote: Well done :) 3rd Apr 2024, 12:34pm Ness wrote: Well done 3rd Apr 2024, 5:47pm Rosehip wrote: thanks :) Add a comment 0mi, Run - Fartleks plotted for bugs, mileage/time deleted stopped watch somewhere and didn't restart until realised when checking had got last bug. original route included loops of the dock bits but ran out of time and ended up with a tempo dash back along the strand. annoyed not to have recorded all properly , Garmin might have awarded me some more high aerobic points Add a comment	-	3.9mi, 52:05 Run - General just enough to squish bugs and stay within sight of the line f'ing windy again hr overflowing the easy cup 2.9 maintaining base, load 70 1) 1mi - 13:26(13:26/mi) 128/146bpm [1719b/mi] 110cal 216/327W 2) 1mi - 13:39(13:39/mi) 141/148bpm [1925b/mi] 107cal 205/374W 3) 1mi - 13:10(13:10/mi) 143/149bpm [1882b/mi] 108cal 202/276W 4) 0.87mi - 11:51(13:39/mi) 145/152bpm [1979b/mi] 99cal 199/328W 5th Apr 2024, 11:25am Velociraptor wrote: Well done :) 5th Apr 2024, 11:36am Ness wrote: Well done 5th Apr 2024, 11:42am Rosehip wrote: thanks ladies 5th Apr 2024, 11:55am Jaks wrote: Well done 👏 5th Apr 2024, 11:56am RRR-CAZ 🇬🇧 wrote: Good 🐞 squishing 5th Apr 2024, 1:04pm northernslowcoach wrote: when will it be Spring? well done! 5th Apr 2024, 2:08pm Rosehip wrote: thanks x Add a comment	3.1mi, 39:49 Run - Fartleks Well that was a bit pathetic plan said 4/4 or 5 x 3 minutes aimed for 4 only managed one full one! very windy - into it was impossible, across wasn't easy and with wind was weird and got legs moving faster than they could cope with when the gusts stopped might have another go tomorrow if it's calmer - might not. think I was pushing a bit too hard, av run pace 9:28 (vs 9:56 and 9:48 last two workouts) 3.2 Tempo load 92 1) 1mi - 12:59(12:59/mi) 123/143bpm [1598b/mi] 108cal 223/325W 2) 0.36mi - 4:56(13:38/mi) 138/149bpm [1882b/mi] 40cal 201/374W 3) 0.13mi - 1:12(9:13/mi) 143/152bpm [1318b/mi] 13cal 269/297W 4) 0.08mi - 1:24(17:14/mi) 142/153bpm [2446b/mi] 11cal 187/290W 5) 0.17mi - 1:36(9:19/mi) 144/156bpm [1342b/mi] 17cal 287/373W 6) 0.18mi - 3:00(16:41/mi) 133/158bpm [2219b/mi] 21cal 153/338W 7) 0.32mi - 3:00(9:29/mi) 151/161bpm [1431b/mi] 33cal 290/426W 8) 0.18mi - 3:00(16:20/mi) 136/163bpm [2221b/mi] 21cal 152/328W 9) 0.17mi - 1:39(9:46/mi) 143/158bpm [1396b/mi] 17cal 274/367W 10) 0.13mi - 2:01(16:02/mi) 138/158bpm [2213b/mi] 15cal 143/275W 11) 0.41mi - 5:01(12:12/mi) 144/152bpm [1758b/mi] 47cal 225/285W 6th Apr 2024, 3:57pm Velociraptor wrote: Well done :) 7th Apr 2024, 8:17am Jaks wrote: Well done 👏 Add a comment
Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
0mi, 20:00 Cross - Elliptical Gave up waiting for upload 4 rounds of 4 mins elliptical 1 minute on the maxiclimber (was going to do some strength afterwards but ran out of enthusiasm) Add a comment 0mi, 1:00:00 Cross - Gardening back lawn cut and edged, some weeding - lost count of f'ing sycamore seedlings I pulled up. Bound to have missed some that will be mini trees very soon. also need to remove from garage gutters 7th Apr 2024, 2:20pm Velociraptor wrote: Well done :) Add a comment	10mi, 2:16:39 Run - Long Run Really enjoyed that shorts bluebells starting sheerhatch wood random run lengths, 30s max walks feeling effects of too much tarmac so took opportunity to return down the riverbank before the vegetation gets too out of control- it's very rough but not as muddy as expected but hard to keep momentum - hence the annoying 14xx mile I pack chia chews - each square roughly on 30/35 mins ~300ml hi5zero. warm, sunny and still breezy - direction swung round whilst out so first 4 and last 2 miles all into wind. 4.0 "highly impacting aerobic endurance " load 156 1) 1mi - 13:37(13:37/mi) 125/137bpm [1703b/mi] 108cal 205/279W 2) 1mi - 13:36(13:36/mi) 134/143bpm [1822b/mi] 115cal 209/302W 3) 1mi - 13:39(13:39/mi) 137/147bpm [1871b/mi] 115cal 208/293W 4) 1mi - 12:36(12:36/mi) 138/143bpm [1738b/mi] 104cal 206/240W 5) 1mi - 13:37(13:37/mi) 137/146bpm [1865b/mi] 108cal 195/270W 6) 1mi - 13:26(13:26/mi) 136/143bpm [1826b/mi] 106cal 202/257W 7) 1mi - 13:42(13:42/mi) 138/146bpm [1890b/mi] 110cal 205/276W 8) 1mi - 13:33(13:33/mi) 137/145bpm [1856b/mi] 109cal 201/295W 9) 1mi - 14:47(14:47/mi) 141/149bpm [2086b/mi] 109cal 182/305W 10) 1mi - 13:44(13:44/mi) 141/153bpm [1937b/mi] 107cal 196/263W 11) 0.02mi - 23(17:02/mi) 153/154bpm [2605b/mi] 3cal 172/239W 8th Apr 2024, 1:35pm Ness wrote: Well done 👏 8th Apr 2024, 1:48pm Velociraptor wrote: Well done :) 8th Apr 2024, 1:55pm HellsBells wrote: Brilliant! 8th Apr 2024, 1:58pm Rosehip wrote: thanks ladies :) 8th Apr 2024, 2:00pm northernslowcoach wrote: That’s fab - well done Rosehip :) 8th Apr 2024, 2:02pm Rosehip wrote: thanks :) 8th Apr 2024, 2:14pm ♪♫ Synge ♪♫ wrote: Well done - that sounds like an enjoyable run. 8th Apr 2024, 2:17pm Jaks wrote: Well done RH 👏. I like those chia chews. 8th Apr 2024, 2:19pm Fenland Flier wrote: Nice distance. 8th Apr 2024, 2:33pm Rosehip wrote: thanks folks - its's a start, FF :) 8th Apr 2024, 2:33pm RRR-CAZ 🇬🇧 wrote: Looks good 👍 8th Apr 2024, 2:35pm Rosehip wrote: thanks :) 8th Apr 2024, 3:58pm runnyeyes wrote: Double digits.. 👏. That’s great. Add a comment	5.5mi, 1:13:58 Run - General Mini exploreventure, investigating the puzzling bit of the greensand country ultra - all is ok if a bit nettley Exploreventuringrules : map on watch, no looking at pace/hr/run walk ratios - had wind behind me on road bit back and legs got a bit carried away (just noticed I may need to trespass on a farm track or investigate where else permissive paths are for the trig point) 3.1 impacting aerobic base. load 88 1) 1mi - 14:37(14:37/mi) 116/136bpm [1696b/mi] 104cal 186/378W 2) 1mi - 14:11(14:11/mi) 128/140bpm [1816b/mi] 106cal 196/301W 3) 1mi - 13:00(13:00/mi) 135/144bpm [1755b/mi] 105cal 209/343W 4) 1mi - 13:21(13:21/mi) 135/145bpm [1801b/mi] 107cal 198/336W 5) 1mi - 12:55(12:55/mi) 138/145bpm [1784b/mi] 112cal 207/285W 6) 0.46mi - 5:54(12:45/mi) 143/149bpm [1824b/mi] 52cal 215/291W 9th Apr 2024, 2:00pm Velociraptor wrote: Well done :) 9th Apr 2024, 2:19pm Ness wrote: Well done :) 9th Apr 2024, 2:22pm Rosehip wrote: thanks - enjoyed that again, think need to get away from my boring routes more often 9th Apr 2024, 3:06pm RRR-CAZ 🇬🇧 wrote: Looks fun :-) 9th Apr 2024, 5:05pm Jaks wrote: Nice adventure, well done 👏 9th Apr 2024, 5:45pm Rosehip wrote: thanks :) 9th Apr 2024, 7:01pm northernslowcoach wrote: This is fab :) 9th Apr 2024, 9:04pm Rosehip wrote: thanks Coachie x Add a comment	4.4mi, 59:27 Run - Easy Plan had a rest day today, but not at mum's 'til tomorrow this week and it wasn't raining... Another good feeling run, three in a row! Random 30s walks, trying to keep hr blue but failing as legs were a bit too enthusiastic again. clouded over and wind got up last mile or so - and it was raining by the time kettle had boiled win Last bit of the GSRW onto the green is not road-shoe friendly yet, but the other tracks are hardening up nicely. 3.0 base, load 76. 1) 1mi - 13:39(13:39/mi) 126/141bpm [1720b/mi] 108cal 205/427W 2) 1mi - 13:02(13:02/mi) 136/143bpm [1772b/mi] 107cal 215/303W 3) 1mi - 13:19(13:19/mi) 138/145bpm [1837b/mi] 109cal 208/303W 4) 1mi - 13:33(13:33/mi) 138/146bpm [1871b/mi] 109cal 217/304W 5) 0.44mi - 5:53(13:32/mi) 138/145bpm [1866b/mi] 46cal 189/281W 10th Apr 2024, 12:30pm Jaks wrote: Another good run, well done 👏 10th Apr 2024, 12:34pm Ness wrote: Well done 10th Apr 2024, 12:36pm Rosehip wrote: thanks both :) 10th Apr 2024, 12:47pm RRR-CAZ 🇬🇧 wrote: Nice 👍 10th Apr 2024, 1:18pm Velociraptor wrote: Well done :) 10th Apr 2024, 1:19pm Rosehip wrote: thank You :) 10th Apr 2024, 9:06pm northernslowcoach wrote: Good stuff :) Add a comment	0.6mi, 8:41 Walk - General Chip shop march - fastest of 9 it says up there 1) 0.55mi - 8:41(15:42/mi) 82/96bpm [1288b/mi] 46cal 62/66rpm 11th Apr 2024, 8:32pm RRR-CAZ 🇬🇧 wrote: Must have been hungry 😋 Add a comment 0mi, 3:00:00 Cross - Gardening Mum's gardening Lawn mowed, potatoes planted, (lunch break - chip shop march weeding more bark spreading (6bags) planted 3 shrubs - she keeps buying them, muggings here has to dig the holes cleaned the bird bath swept the patio and path ooof ) 0mi - 3:00:00(0/mi) 886cal 11th Apr 2024, 8:43pm Velociraptor wrote: Well done :) Add a comment	3.1mi, 42:26 Run - General just to tidy up the bugs and make the most of a bit of warm sunshine - wind getting up again and seemed to be from all directions. random rw no hr on watch screen and it's topped out higher than it felt - blame the wind. 2.7 maintaining base load 59 hrr 39, not great but better than it was. 1) 1mi - 13:39(13:40/mi) 127/141bpm [1735b/mi] 110cal 202/392W 2) 1mi - 13:43(13:43/mi) 138/152bpm [1893b/mi] 110cal 203/333W 3) 1mi - 13:33(13:33/mi) 142/150bpm [1924b/mi] 109cal 196/271W 4) 0.11mi - 1:30(13:16/mi) 147/150bpm [1949b/mi] 13cal 201/255W 12th Apr 2024, 2:09pm Jaks wrote: Well done, neatly paced 👏 12th Apr 2024, 3:12pm Ness wrote: Nice one. Well done 👏 12th Apr 2024, 3:32pm Velociraptor wrote: Well done :) 12th Apr 2024, 3:37pm RRR-CAZ 🇬🇧 wrote: What Jaks said ^^ 12th Apr 2024, 3:56pm Rosehip wrote: thanks all :) 12th Apr 2024, 7:18pm northernslowcoach wrote: Fab :) 12th Apr 2024, 7:30pm Rosehip wrote: :) Add a comment 2.3mi, 30:32 Run - General another failed waxwing hunt - but it's a lovely day I refreshed a cz and got some blue circles, so all good random rw may go out again later 2.4 recovery, load 45 1) 1mi - 13:36(13:36/mi) 121/141bpm [1645b/mi] 105cal 192/357W 2) 1mi - 13:35(13:35/mi) 128/143bpm [1740b/mi] 108cal 211/320W 3) 0.25mi - 3:21(13:34/mi) 130/144bpm [1763b/mi] 27cal 210/290W 12th Apr 2024, 11:52am Jaks wrote: Well done 👏 12th Apr 2024, 12:18pm Velociraptor wrote: Well done :) 12th Apr 2024, 2:40pm Rosehip wrote: thanks :) 12th Apr 2024, 7:17pm northernslowcoach wrote: Nicely done :) Add a comment	0mi, 2:09 Cross - Other 2 mins on maxiclimber high resistance as a finisher felt a lot harder than hr says 1) 0mi - 2:09(0/mi) 117/137bpm [INFb/mi] 15cal Add a comment 0mi, 18:41 Cross - Strength back to Cee vids 2 rounds of two trisets 9lb db's for first round and 12lb for second. Garmin's interpretation vv is bobbins, cba to edit any more squats, rows, front raises 15 each 2 rounds bench press - alternating iso hold curls triceps skull crushers 15 each 2 rounds 13th Apr 2024, 5:57pm northernslowcoach wrote: Good stuff 💪 13th Apr 2024, 6:42pm Ness wrote: Well done 💪 Add a comment 4.1mi, 54:01 Run - Fartleks 4,4 or 5 x 3 mins. the last of this block, thank goodness as it just wasn't happening today. No excuses, I did a couple of 'striders' in the warm up to wake them up but legs just kept saying no and stopping - think I was trying too hard again. after the 4 failures I clicked lap twice to end workout and get my 30 second alerts back and did a couple 30s each walk/jog/run/sprints before a tired 30/30 loop home to get over 4 miles. quite warm, wind hasn't gone away. av pace for 4 efforts 9:31. 3.3 aerobic base, 1.4 some anaerobic benefit 1) 1mi - 13:04(13:04/mi) 123/138bpm [1606b/mi] 107cal 216/333W 2) 0.4mi - 5:16(13:18/mi) 136/149bpm [1809b/mi] 45cal 208/366W 3) 0.13mi - 1:11(9:15/mi) 145/155bpm [1340b/mi] 13cal 289/330W 4) 0.2mi - 3:00(15:01/mi) 134/156bpm [2013b/mi] 24cal 176/308W 5) 0.26mi - 2:24(9:24/mi) 147/159bpm [1382b/mi] 26cal 281/356W 6) 0.18mi - 3:00(16:28/mi) 132/160bpm [2173b/mi] 21cal 162/347W 7) 0.15mi - 1:24(9:29/mi) 141/156bpm [1336b/mi] 15cal 264/296W 8) 0.18mi - 3:00(16:28/mi) 131/157bpm [2157b/mi] 20cal 152/289W 9) 0.16mi - 1:37(9:56/mi) 140/157bpm [1392b/mi] 17cal 266/318W 10) 0.18mi - 3:00(16:41/mi) 130/158bpm [2168b/mi] 20cal 155/305W 11) 0.08mi - 1:02(12:18/mi) 124/137bpm [1526b/mi] 8cal 207/253W 12) 0mi - 3(16:13/mi) 138/138bpm [2238b/mi] 227/228W 13) 1mi - 13:22(13:22/mi) 139/164bpm [1858b/mi] 111cal 192/364W 14) 0.19mi - 2:38(14:06/mi) 137/146bpm [1932b/mi] 20cal 184/266W 13th Apr 2024, 3:48pm northernslowcoach wrote: Well done at keeping going x 13th Apr 2024, 3:49pm Rosehip wrote: thanks :) 13th Apr 2024, 4:01pm Ness wrote: Well done 13th Apr 2024, 5:41pm Velociraptor wrote: Well done :) You're probably just generally fatigued and would have a different outcome if you were rested. 13th Apr 2024, 7:09pm RRR-CAZ 🇬🇧 wrote: Good work 13th Apr 2024, 7:34pm Rosehip wrote: thank you, all :) 13th Apr 2024, 8:13pm Jaks wrote: Well done 👏 13th Apr 2024, 8:15pm Rosehip wrote: thanks, Jaks :) 14th Apr 2024, 9:43am Bintmcskint wrote: Well done, RH :-) 14th Apr 2024, 10:59am Rosehip wrote: thanks, Bint x Add a comment
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0mi, 2:20:01 Cross - Gardening Lawn mowing, weeding, sunflower seed planting and a little attempt at pointing the garden wall. garmin says 1hr 10 active and 1hr 10 rest - looks like I caught the button and paused recording in the middle don't remember doing it though. , 172 active calories 1) 0mi - 1:10:01(0/mi) 92/150bpm [INFb/mi] 250cal 14th Apr 2024, 6:01pm Bintmcskint wrote: Busy 🐝 xx Add a comment 4.4mi, 58:53 Run - Easy Really feels like spring today, the wind has dropped a bit but does have a bit of an edge to it. Just an easy loop to round off the week and beat Darwin to CP1 (plan had rest/45/45 originally) random r/w mainly 60/30 3.0 base, load 72 1) 1mi - 13:46(13:46/mi) 118/135bpm [1625b/mi] 108cal 202/293W 2) 1mi - 13:14(13:14/mi) 132/140bpm [1747b/mi] 108cal 207/264W 3) 1mi - 13:14(13:14/mi) 133/141bpm [1760b/mi] 107cal 206/266W 4) 1mi - 13:25(13:25/mi) 136/144bpm [1825b/mi] 106cal 199/274W 5) 0.39mi - 5:13(13:26/mi) 137/143bpm [1840b/mi] 41cal 198/242W 14th Apr 2024, 11:06am Jaks wrote: Nice pacing, well done 👏 14th Apr 2024, 11:17am Ness wrote: Well done 14th Apr 2024, 11:20am Rosehip wrote: thanks, Jaks :) 14th Apr 2024, 11:21am Rosehip wrote: thanks, Ness :) 14th Apr 2024, 1:47pm northernslowcoach wrote: Nicely done :) 14th Apr 2024, 1:51pm Bintmcskint wrote: Nice one :-) 14th Apr 2024, 3:26pm Velociraptor wrote: Well done :) 14th Apr 2024, 3:35pm Rosehip wrote: thanks all :) Add a comment	3.3mi, 43:10 Run - General Not the 10 miles I had pencilled in, just fresh air/bug squish Three fairly easy miles - random run lengths depending on wind direction, legs surprisingly peppy a little effort in the last stretch after footbridge as it started hailing walk past the roadworks on the corner complaining about lack of warning of closure again 1) 1mi - 13:10(13:10/mi) 124/137bpm [1633b/mi] 107cal 222/363W 2) 1mi - 12:59(12:59/mi) 134/141bpm [1740b/mi] 111cal 219/375W 3) 1mi - 12:58(12:58/mi) 135/141bpm [1751b/mi] 111cal 212/296W 4) 0.29mi - 3:22(11:36/mi) 145/153bpm [1683b/mi] 33cal 242/324W 5) 0.04mi - 41(15:02/mi) 150/154bpm [2256b/mi] 6cal 210/346W 15th Apr 2024, 2:23pm Jaks wrote: Well done 👏 15th Apr 2024, 2:47pm Velociraptor wrote: Well done :) 15th Apr 2024, 3:04pm RRR-CAZ 🇬🇧 wrote: Good work 15th Apr 2024, 3:52pm Rosehip wrote: thanks :) Add a comment	10.5mi, 2:38:02 Run - Run-Walk Might as well make use of the EH membership Three new cz, filling a hole, 5 more refreshed Out and back easy r/w, shame the church doesn't have a trig point - bit of a direction fail there, the route hadn't sync'd to watch properly and was going on memory - later on there were lots of stops to check map on phone so must remember to print a paper one next time picked pack up from car for the loop. Been a while since I've run with full pack and poles attached and could feel the extra effort needed. Finally remembered to eat something somewhere in mile 6 and walked with a mini chia charge flapjak for a bit. lots of jacket on/offs for short sharp hailstorms. missdirected when I missed the footpath sign (see pic once I load it) as no path on ground across two fields of field beans. very muddy. Some Garminumptiness in mile 7, fell over jarring back and paused watch whilst I sat feeling sorry for self for a while and forgot to start it again. road was busier than expected and spent too much time jumping onto and walking along rough verge to avoid being squashed. through woods where felling work has been going on made for an interesting lack of path. last mile or so into a strengthened wind. changed shoes, walked to cafe and devoured a tuna roll Overall pleased with that, average pace came out OK considering Probably should drink more, half abottle of zero isn't enough. 3.6 base and endurance, load 133 1mi - 13:10(13:10/mi) 123/143bpm [1620b/mi] 113cal 229/357W 2) 1mi - 14:21(14:21/mi) 124/139bpm [1779b/mi] 107cal 178/329W 3) 1mi - 13:06(13:06/mi) 132/140bpm [1730b/mi] 108cal 217/363W 4) 1mi - 13:58(13:58/mi) 131/142bpm [1829b/mi] 106cal 199/335W 5) 1mi - 13:49(13:49/mi) 129/138bpm [1782b/mi] 104cal 195/291W 6) 1mi - 15:35(15:35/mi) 124/139bpm [1933b/mi] 109cal 161/287W 7) 1mi - 21:55(21:55/mi) 121/146bpm [2652b/mi] 120cal 98/262W 8) 1mi - 13:41(13:41/mi) 135/153bpm [1848b/mi] 105cal 188/292W 9) 1mi - 14:55(14:55/mi) 131/144bpm [1955b/mi] 103cal 183/327W 10) 1mi - 15:43(15:43/mi) 129/143bpm [2026b/mi] 102cal 168/332W 11) 0.47mi - 7:49(16:33/mi) 123/137bpm [2037b/mi] 48cal 153/262W 16th Apr 2024, 1:41pm HellsBells wrote: Fab! 16th Apr 2024, 1:44pm Velociraptor wrote: Well done :) 16th Apr 2024, 1:49pm Fenland Flier wrote: Nice distance. 16th Apr 2024, 2:07pm EdJ wrote: Nice change of scene! 16th Apr 2024, 2:12pm northernslowcoach wrote: Great miles :) 16th Apr 2024, 2:21pm ♪♫ Synge ♪♫ wrote: Good work! 16th Apr 2024, 3:11pm Rosehip wrote: thanks folks. have added notes, probably should be a blog. 16th Apr 2024, 4:11pm Jaks wrote: Great mileage 👏. Hope your back isn’t too sore. 16th Apr 2024, 4:29pm Ness wrote: Well done 16th Apr 2024, 4:55pm RRR-CAZ 🇬🇧 wrote: A good 10 miles :-) 16th Apr 2024, 4:57pm Rosehip wrote: thank you :) Add a comment	0mi, 2:30:00 Cross - Gardening mum's garden lots of weeding and removal of rogue gooseberry bushes. made a better path to the compost bin with some plastic tracking stuff on weed suppressant fabric (mum seems to have got the hang of online shopping this week) which involved a bit of digging and raking to get the ground flat level first. Add a comment 3.2mi, 43:23 Run - Recovery Run Recoveasy bug-squish lovely out there legs felt surprisingly OK 2.5 base load 51 Garmin says productive, but that won't last long 1) 1mi - 13:38(13:38/mi) 114/126bpm [1554b/mi] 105cal 208/380W 2) 1mi - 13:32(13:32/mi) 123/131bpm [1665b/mi] 107cal 206/274W 3) 1mi - 13:35(13:35/mi) 126/132bpm [1711b/mi] 107cal 213/318W 4) 0.19mi - 2:38(13:48/mi) 133/136bpm [1836b/mi] 21cal 225/306W 17th Apr 2024, 9:39am Velociraptor wrote: Well done :) 17th Apr 2024, 9:41am northernslowcoach wrote: good stuff :) 17th Apr 2024, 9:45am Rosehip wrote: thanks V'rap :) 17th Apr 2024, 12:26pm Jaks wrote: Nice, well done 👏 17th Apr 2024, 2:06pm Corrah wrote: Good running 17th Apr 2024, 5:18pm RRR-CAZ 🇬🇧 wrote: Nice 👍 17th Apr 2024, 7:39pm Rosehip wrote: thanks all :) Add a comment	5mi, 1:03:20 Run - General Rw to Thorncote then all the way up Budna without a walk break, trying not to work too hard run down putting effort into the updulations. rw home with some efforts on back lane after losing temper with a moronic driver... One day I will run from home to the top of the hill and back, under an hour, without gasping for breath at the top or taking any walk breaks that one day is a way away yet. don't understand why I needed to jog past home and loop to get 5 miles when I turned around at 2.51 ? 3.5 base (?) load 120. back to maintaining sighs 1) 1mi - 13:38(13:38/mi) 112/132bpm [1528b/mi] 107cal 204/353W 2) 1mi - 12:38(12:38/mi) 133/151bpm [1680b/mi] 112cal 234/317W 3) 0.53mi - 6:49(12:44/mi) 146/155bpm [1859b/mi] 63cal 232/341W 4) 1mi - 11:16(11:16/mi) 142/152bpm [1600b/mi] 106cal 234/345W 5) 0.05mi - 33(11:07/mi) 151/152bpm [1679b/mi] 6cal 254/257W 6) 0.07mi - 1:11(16:17/mi) 139/150bpm [2262b/mi] 9cal 176/257W 7) 1mi - 12:56(12:56/mi) 138/154bpm [1785b/mi] 108cal 210/323W 8) 0.36mi - 4:19(12:06/mi) 146/156bpm [1767b/mi] 40cal 223/310W 18th Apr 2024, 12:50pm northernslowcoach wrote: Yay for running all the way up the hill Boo to moronic drivers x 18th Apr 2024, 1:08pm Velociraptor wrote: Well done. The moronic driver mildly hexed your GPS, possibly by accident. 18th Apr 2024, 1:38pm Jaks wrote: Well done 👏. Mine is always on maintaining 😀 18th Apr 2024, 2:53pm Ness wrote: Well done 18th Apr 2024, 2:54pm Rosehip wrote: thanks folks :) Add a comment	2mi, 45:34 Walk - General and back to the van 1) 1mi - 23:54(23:54/mi) 81/94bpm [1935b/mi] 99cal 45/90rpm 2) 1mi - 21:39(21:39/mi) 88/109bpm [1905b/mi] 97cal 50/62rpm 3) 0mi - 1(23:36/mi) 76/76bpm [1794b/mi] 51/52rpm Add a comment 1.6mi, 33:36 Walk - General rain shower, so ducked into the pub for a cuppa/pint 1) 1mi - 21:41(21:41/mi) 69/108bpm [1496b/mi] 94cal 48/96rpm 2) 0.55mi - 11:55(21:31/mi) 79/90bpm [1700b/mi] 54cal 48/57rpm 19th Apr 2024, 5:38pm RRR-CAZ 🇬🇧 wrote: Good choice for rain cover 🍺😊 Add a comment 2mi, 58:52 Walk - General time killing loop including a wander around the only garden centre without a cafe (sshh, cz by stealth) 1) 1mi - 36:50(36:50/mi) 67/92bpm [2468b/mi] 105cal 26/79rpm 2) 1mi - 21:19(21:19/mi) 78/90bpm [1662b/mi] 93cal 47/58rpm 3) 0.03mi - 43(23:47/mi) 81/83bpm [1926b/mi] 3cal 48/55rpm Add a comment 0.2mi, 4:43 Walk - General garminumptiness 1) 0.15mi - 4:43(30:44/mi) 78/94bpm [2397b/mi] 16cal 37/79rpm Add a comment 2.8mi, 1:03:49 Walk - General found some mud into town for breakfast 1) 1mi - 21:50(21:50/mi) 82/107bpm [1791b/mi] 94cal 52/108rpm 2) 1mi - 20:54(20:54/mi) 70/89bpm [1464b/mi] 96cal 53/60rpm 3) 0.76mi - 21:05(27:37/mi) 66/89bpm [1823b/mi] 64cal 30/61rpm Add a comment	1mi, 23:32 Walk - General and back 1) 0.98mi - 23:32(23:59/mi) 65/83bpm [1559b/mi] 90cal 47/56rpm Add a comment 1.4mi, 35:39 Walk - General from the van, have mum's NT card will use it stuck to the road as the path looked somewhat damp 1) 1mi - 21:14(21:14/mi) 77/106bpm [1635b/mi] 97cal 48/97rpm 2) 0.41mi - 14:24(35:19/mi) 76/106bpm [2684b/mi] 44cal 31/79rpm 20th Apr 2024, 4:19pm Ness wrote: Nice 20th Apr 2024, 6:11pm northernslowcoach wrote: Good exploring :) Add a comment 1.6mi, 48:38 Walk - General Taking a look at a White Horse Bloody cold wind 1) 1mi - 21:52(21:52/mi) 94/126bpm [2056b/mi] 107cal 51/101rpm 2) 0.59mi - 26:46(45:18/mi) 69/83bpm [3125b/mi] 64cal 21/57rpm Add a comment
Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27
1mi, 26:03 Walk - General Continuing the family tradition of using NT properties as convenient free parking spots not enough time to do the gardens justice today, so we didn't bother going in, just stretched legs a bit. ) 1mi - 25:55(25:55/mi) 88/105bpm [2280b/mi] 101cal 46/56rpm 2) 0.01mi - 8(19:15/mi) 104/104bpm [2001b/mi] 1cal 53/54rpm Add a comment 0.6mi, 14:58 Walk - General Admiring some lovely old buildings and avoiding coachloads of tourists. Coop more like Booths with lots of really good local produce 1) 0.58mi - 14:58(26:00/mi) 66/83bpm [1716b/mi] 53cal 36/55rpm Add a comment	9.1mi, 2:00:01 Run - General With two no-walk miles, trying to keep them steady and not let hr rise too much, half a mile 30/30s between them. Annoyed with mile 8s 14:xx - blaming a spaniel to greet and a road to cross. Enjoyed that, legs felt great after weekend off. left achilles lump starts to rub after a while, need to be careful with that 3.7 aerobic endurance, load 142. 1) 1mi - 13:21(13:21/mi) 118/130bpm [1575b/mi] 108cal 215/334W 2) 1mi - 12:52(12:52/mi) 132/142bpm [1698b/mi] 109cal 217/302W 3) 1mi - 13:11(13:11/mi) 135/145bpm [1779b/mi] 110cal 207/264W 4) 1mi - 13:19(13:19/mi) 134/142bpm [1784b/mi] 109cal 206/302W 5) 0.51mi - 6:56(13:41/mi) 135/142bpm [1847b/mi] 56cal 199/283W 6) 1mi - 12:33(12:33/mi) 142/149bpm [1782b/mi] 109cal 226/266W 7) 0.49mi - 7:03(14:15/mi) 133/147bpm [1896b/mi] 53cal 185/244W 8) 1mi - 12:22(12:22/mi) 142/147bpm [1756b/mi] 107cal 224/245W 9) 1mi - 14:04(14:04/mi) 135/147bpm [1900b/mi] 110cal 190/299W 10) 1mi - 13:12(13:12/mi) 139/146bpm [1835b/mi] 107cal 205/268W 11) 0.08mi - 1:09(14:32/mi) 144/146bpm [2092b/mi] 9cal 201/239W 22nd Apr 2024, 1:56pm Fenland Flier wrote: Nice, well done. 22nd Apr 2024, 2:02pm northernslowcoach wrote: Good miles - well done 👍 22nd Apr 2024, 2:23pm Velociraptor wrote: Well done :) 22nd Apr 2024, 2:33pm RRR-CAZ 🇬🇧 wrote: Nice 👍 22nd Apr 2024, 3:39pm Ness wrote: Well done 👏 22nd Apr 2024, 3:48pm Rosehip wrote: thanks folks x 22nd Apr 2024, 4:14pm Jaks wrote: Well done 👏 22nd Apr 2024, 4:20pm Rosehip wrote: thanks, Jaks :) 22nd Apr 2024, 6:58pm Bintmcskint wrote: Great miles! 22nd Apr 2024, 7:28pm Rosehip wrote: thanks Bint x Add a comment	5.6mi, 1:18:03 Run - Hill Work logged as hill work as that was roughly the intention. Had the thought that when Tuesday's runs have 60 or 90 mins on plan then spending that time looping around the RSPB would be a good idea tried to press lap appropriately so I could compare and see any future improvement hahaha - right knee and left achilles are now telling me not to think about doing this again Best time for the east ascent fetch mile since 2021 I'll take that Garmin says 3.3 base - stupid thing, it was harder than that! load 101 easy loop on the heath to warm up 1) 1mi - 13:40(13:40/mi) 118/132bpm [1612b/mi] 106cal 204/268W Down the centre and across to the east 2) 1mi - 12:59(12:59/mi) 132/144bpm [1715b/mi] 107cal 204/306W up the east side sandy slope - got as far as the bench before giving up and walking 3) 0.08mi - 1:08(14:00/mi) 143/159bpm [2002b/mi] 11cal 284/381W across top and down west side 4) 0.92mi - 12:21(13:25/mi) 140/159bpm [1879b/mi] 106cal 205/348W attempt to run up the west side 5) 0.04mi - 34(12:30/mi) 138/150bpm [1725b/mi] 5cal 410/462W and walk up the rest, stand around panting at the top 6) 0.05mi - 1:06(22:02/mi) 146/159bpm [3218b/mi] 11cal 170/452W down and around 7) 0.17mi - 2:14(12:52/mi) 134/145bpm [1723b/mi] 18cal 188/284W wanted to run all the way back up last bit of Buzzard - but it wasn't happening 8) 0.07mi - 1:01(13:45/mi) 141/150bpm [1939b/mi] 9cal 274/303W up rest, across and down east side runwalking random 9) 1mi - 14:07(14:07/mi) 139/152bpm [1962b/mi] 114cal 191/284W 10) 0.67mi - 9:21(13:57/mi) 137/144bpm [1912b/mi] 71cal 191/276W 60s 'run' up through the wooded bit, 30s walk down - until got to bluebells then random rw back to car. 11) 0.63mi - 9:28(15:05/mi) 146/157bpm [2203b/mi] 82cal 222/345W 23rd Apr 2024, 3:05pm Velociraptor wrote: Well done :) 23rd Apr 2024, 3:38pm Ness wrote: Well done 23rd Apr 2024, 4:06pm northernslowcoach wrote: hope the knee and achilles behave x 23rd Apr 2024, 4:21pm Rosehip wrote: thanks ladies :) 23rd Apr 2024, 4:41pm Jaks wrote: Well done 👏 23rd Apr 2024, 4:53pm Rosehip wrote: thanks, Jaks :) 23rd Apr 2024, 5:45pm RRR-CAZ 🇬🇧 wrote: Seems you had fun 🤩 23rd Apr 2024, 5:51pm Rosehip wrote: it was 'fun', thanks :) 23rd Apr 2024, 8:02pm Fenland Flier wrote: Well done, it sounds like progress is being made. 23rd Apr 2024, 9:03pm Rosehip wrote: thanks FF :) Add a comment	0mi, 10:00 Cross - Bugger All adding lots of pics to conq zones 24th Apr 2024, 10:49pm northernslowcoach wrote: :) 24th Apr 2024, 10:50pm Rosehip wrote: still haven't got the badge though - maybe I can't count? 25th Apr 2024, 9:31am Bintmcskint wrote: This made me happy :-) Add a comment 0.3mi, 6:58 Walk - General spent all day wandering around Gates drinking coffee/lunch/cakes etc - logged the to and fro from the car with all mum's shopping for cz - should have checked the zone map and walked a loop for 4 zones. 1) 0.28mi - 6:58(25:05/mi) 67/107bpm [1681b/mi] 25cal 44/77rpm Add a comment 0mi, 18:51 Cross - Strength The Cee vid again used the adjustables on full 15lb each or plastic 5kg db. Garmin bobbins as usual squats 15@2x15lb single arm rows 15 es, 15lb front raises 1 x 15lb held at each end 15 each 2 rounds bench press - alternating 5kg 15 Es iso hold curls 15lb 15 ES lying triceps skull crushers 1x 15lb 15 each 2 rounds just looked it up 15lb = 6.8 kg, might try the squats with 20kg or so on OH's bar instead? Need to chose 3 vids from 20 mins upper/lower full and stick to 3 x week or maybe do 1 longer full body and a shorter one - but more than once a fortnight! 24th Apr 2024, 8:48am northernslowcoach wrote: Well done 💪 Add a comment	0mi, 1:50:00 Cross - Gardening mowed front lawn, edged the worst bits. quite a lot of weeding, deadheading and tidying - until back said stop. Add a comment 6.5mi, 1:21:12 Run - Threshold Startof 'tempo' (=threshold) block Choices on plan today:90mins with 3x12 (100 mi) or 60 mins with 3x10 - for 50k and 100k plans decided to try the 3x12, first one cut short because forgot I hadn't turned auto lap off and mistook the vibration for end of effort one - it also was uphill and into wind at this point second was going great (it started downhill, which helped ) but thwarted by horsebox doing 100 point turn at twintrees decided a mile was enough for the third. so ended up with 3x1 mile and 75 minutes - that'll do Quite satisfied with these, I know what sort of pace/effort I can currently sustain now - it's slower than I'd like, obviously, but it's where I am. Garmin says 4.1 highly impacting lactate threshold load 174 1) 1mi - 13:09(13:09/mi) 125/141bpm [1644b/mi] 108cal 220/301W 2) 0.12mi - 1:51(15:01/mi) 134/142bpm [2012b/mi] 13cal 178/254W 3) 1mi - 10:50(10:50/mi) 152/160bpm [1648b/mi] 113cal 262/321W 4) 0.07mi - 1:10(16:23/mi) 152/159bpm [2491b/mi] 10cal 181/324W 5) 0.41mi - 6:00(14:37/mi) 139/147bpm [2033b/mi] 46cal 188/321W 6) 1mi - 10:19(10:19/mi) 156/163bpm [1610b/mi] 111cal 265/314W 7) 0.05mi - 38(11:33/mi) 162/163bpm [1871b/mi] 7cal 255/262W 8) 0.31mi - 5:05(16:40/mi) 133/162bpm [2218b/mi] 33cal 143/256W 9) 1mi - 10:41(10:41/mi) 157/163bpm [1678b/mi] 112cal 254/313W 10) 0.08mi - 1:19(16:29/mi) 154/164bpm [2537b/mi] 11cal 164/286W 11) 1mi - 13:50(13:50/mi) 142/151bpm [1965b/mi] 107cal 188/284W 12) 0.45mi - 6:08(13:41/mi) 144/151bpm [1970b/mi] 48cal 198/275W 25th Apr 2024, 12:08pm Ness wrote: Well done 👏 25th Apr 2024, 12:41pm Jaks wrote: Well done 👏 25th Apr 2024, 12:46pm Rosehip wrote: thank you :) 25th Apr 2024, 12:57pm RRR-CAZ 🇬🇧 wrote: Nice session 👍 25th Apr 2024, 1:03pm Fenland Flier wrote: Well done, nice session. 25th Apr 2024, 1:27pm Bintmcskint wrote: Great session, RH :-) 25th Apr 2024, 1:30pm Velociraptor wrote: Well done :) It looks as if you hit the efforts well in spite of the obstacles. 25th Apr 2024, 2:03pm Rosehip wrote: thanks folks :) 25th Apr 2024, 7:00pm northernslowcoach wrote: Very well done you x 25th Apr 2024, 9:05pm Rosehip wrote: thanks, Coachie :) Add a comment	0mi, 59:35 Cross - Pilates first time in over a month deadbugs and birddogs, back OK but it didn't like the catcow stretches afterwards Add a comment 0.2mi, 1:05 Walk - General to Pilates, no idea why watch stopped after a few yards and had to hard restart it to get it to do anything afterwards. 1) 0.06mi - 1:05(16:59/mi) 85/94bpm [1443b/mi] 6cal 58/70rpm Add a comment	-

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