Autumnleaves

F55 Merseyside

Bronze (60)

FETCH SUPPORTER

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STATUS Might be mended - keep your fingers crossed.

Spectrum Striders RC

Races
179
Miles
13898
Miles
99
Miles
1825
Miles
1796
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
2023 - not got of to the best start - can only improve! Still coaching, still supported by Mr AL, Twiglet and Leaflet. 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? One bad run does not mean it's not for you. I don't know much about bikes - carry a spare inner tube? Swimming is great therapy for sore runners' legs :)

Recent Blogs
Proper midweek	24th Apr
Decent training day - and track Tuesday	23rd Apr
A few inevitable marathon musings	22nd Apr
The psychology of Garmin's morning report	21st Apr
I still don't really know what a hackathon is...	20th Apr

My parkrun
No parkrun selected

Recent Training
25th Apr	General	0.5mi	8:44
25th Apr	Pool	0.6mi	24:31
25th Apr	General	0.6mi	8:15
25th Apr	General	1mi	17:37
25th Apr	Yoga	0mi	20:00

Planned Races
Great Manchester Run, 10k	26th May

12 Month Benchmarks	Run	Bike
100m	21	7
200m	45	14
Mile	6:20	2:27
5k	24:21	10:39
5mi	40:48	17:43
10k	53:43	22:22
10mi	1:33:11	39:33
Half	2:06:36	54:29

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 600 Run 700 Swim 20 Walk 400

Recent Threads
Mundane thread
700 miles in 2024
Project Joker
70% WAVA
Tracking Total Training Time
Fetch Treasure Hunt

Buddies (73)

Followers (70)

Badges Collected	See available badges
+ 314 others

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

Dist	Races	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	14										7:24 61.77	6:51 67.42	6:45 69.15	6:41 70.60	7:06 67.18	6:59 69.06		7:12 68.51	6:50 73.02	6:55 72.98		6:41 6:41/mi	73.02
3km	10											13:27 70.20	13:39 69.92	13:45 69.42	13:58 69.09	14:05 69.28		14:12 70.27	13:46 73.32	14:03 72.67		13:27 7:13/mi	73.32
5km	38								26:31 59.12	25:21 62.40	23:43 67.34	23:38 68.27	22:57 71.06	22:46 72.41	24:55 66.89		26:57 63.24	28:27 60.58	24:19 71.70	24:30 71.98		22:46 7:20/mi	72.41
5mi	20									43:20 59.57	40:48 63.87	39:08 67.27	39:45 66.94	38:55 69.14	42:22 64.22	41:06 66.95		40:22 69.76	40:13 70.85	41:28 69.53	41:07 70.97	38:55 7:47/mi	70.97
6mi	4													53:06 61.18				54:32 62.37				53:06 8:51/mi	62.37
10km	49	1:02:30 48.87	1:04:33 47.56	1:11:08 43.41	1:01:58 50.15	1:05:45 47.58	1:04:31 48.85	1:03:30 50.02	1:02:49 50.99	52:55 61.07	52:10 62.54	48:56 67.35	47:51 69.62	48:03 70.10	48:34 70.14	50:12 68.65	51:53 67.19	51:25 69.13	49:48 71.68	53:43 67.25	53:59 67.74	47:51 7:42/mi	71.68
8mi	2												1:13:33 59.09	1:12:20 60.77								1:12:20 9:03/mi	60.77
15km	1														1:47:12 48.72							1:47:12 11:30/mi	48.72
10mi	10									1:33:49 56.65	1:30:27 59.35	1:27:46 62.51	1:26:19 64.29	1:23:54 66.14			1:29:18 64.38	1:28:45 65.57				1:23:54 8:23/mi	66.14
12mi	2													1:51:48 60.05				1:56:55 60.24				1:51:48 9:19/mi	60.24
13.1mi	21									1:59:09 58.61	1:58:47 59.39	1:52:37 63.32	1:52:11 64.29	1:50:28 66.06	1:58:03 62.56	1:59:49 62.38		2:06:11 60.69	1:58:21 65.52	2:16:57 57.34	2:10:38 60.88	1:50:28 8:26/mi	66.06
26.2km	2											2:34:52 57.94								2:46:22 59.51		2:34:52 9:31/mi	59.51
20mi	1														3:46:49 50.89							3:46:49 11:20/mi	50.89
26.2mi	1														4:52:23 52.30							4:52:23 11:10/mi	52.30

Date	Planned Races			Distance
26 May	Great Manchester Run, 10k Confirmed			10km
2024		Result	WAVA	Distance
14 Apr	Bamburgh 100km Sportive	5:16:14	0.00	100km
31 Mar	Hale Village 5 Mile Race SB	41:07	70.97	5mi
23 Mar	Lake District Duathlon - Grasmere	27:47 / 1:29:01 /12:21	0.00	5km/26km/2.5miles
17 Mar	High Legh 10K SB	53:59	67.74	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 - 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
2024	44	46	47	48	0	0	0	0	0	0	0	0	185
2024	1.7	0.6	1.1	2.8	0	0	0	0	0	0	0	0	6.2
2024	95	89	107	82	0	0	0	0	0	0	0	0	374
2024	12	28	72	78	0	0	0	0	0	0	0	0	191
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

Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	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
1.5mi, 36:00 Walk - Dog Walking Exploring Clock Face Park - another old colliery site. Bonnie loves jumping over the ditches! 1) 1mi - 23:28(23:28/mi) 98/112bpm [2299b/mi] 93cal 47/73rpm 2) 0.47mi - 12:32(26:52/mi) 93/106bpm [2499b/mi] 44cal 42/71rpm Add a comment 3.3mi, 31:00 Run - Tempo This week's tempo run. Lovely weather - almost like spring!! 1) 1mi - 9:48(9:48/mi) 128/141bpm [1254b/mi] 96cal 245/295W 2) 1mi - 8:37(8:37/mi) 146/154bpm [1259b/mi] 92cal 289/336W 3) 0.75mi - 6:27(8:38/mi) 154/157bpm [1328b/mi] 72cal 274/324W 4) 0.55mi - 6:09(11:08/mi) 140/155bpm [1559b/mi] 58cal 215/270W 29th Mar 2024, 12:20pm Ness wrote: Well done 👏 29th Mar 2024, 12:22pm Autumnleaves wrote: Thanks :) 29th Mar 2024, 12:43pm RRR-CAZ 🇬🇧 wrote: Roll on spring weather nice 😊 29th Mar 2024, 1:55pm LindsD wrote: Really good! 29th Mar 2024, 4:18pm Bintmcskint wrote: And you have a spring in your step :-) 29th Mar 2024, 4:43pm northernslowcoach wrote: Nice :) 29th Mar 2024, 8:23pm .B. wrote: Nicely done 👍 Add a comment 0mi, 46:08 Cross - Yoga YWA - Yoga for Self-discipline. This was really good and I don't think I'd done it before. Controlled pace with a focus on holding poses without fidgeting. Eagle pose strong on both sides and my crow flew today for a good few seconds! Bonnie loved joining me in reclined pigeon, making a nice pillow as we snuggled. 29th Mar 2024, 9:55am northernslowcoach wrote: Good morning x 29th Mar 2024, 9:56am Ness wrote: A longer session. Hope you enjoyed it. (and Bonnie 😉) 29th Mar 2024, 11:33am .B. wrote: Aw dog 29th Mar 2024, 4:17pm Bintmcskint wrote: Yay for strong eagles and crows And extra yay for a Bonnie pillow :-) Add a comment	14.5mi, 1:07:18 Bike - Road Biking Training ride - middle section with the aim of staying in the higher gears & pushing the pace. 1) 5mi - 25:24(5:05/mi) 196cal 11.81/18.43mph 2) 5mi - 19:54(3:59/mi) 207cal 15.08/19.56mph 3) 4.48mi - 22:00(4:54/mi) 182cal 12.23/25.57mph 30th Mar 2024, 3:23pm northernslowcoach wrote: Well done :) 30th Mar 2024, 4:20pm Bintmcskint wrote: Excellent stuff :-) Add a comment 3.2mi, 38:23 Run - Coaching RR beginners - walk to High Street then they ran the rest of the 5k loop. Beautiful day! 1) 0.32mi - 5:46(17:47/mi) 99/106bpm [1760b/mi] 30cal 114/157W 2) 1mi - 11:49(11:49/mi) 125/136bpm [1478b/mi] 101cal 209/272W 3) 1mi - 11:29(11:29/mi) 129/133bpm [1480b/mi] 99cal 215/261W 4) 0.82mi - 9:19(11:20/mi) 130/139bpm [1473b/mi] 83cal 215/267W 30th Mar 2024, 10:07am northernslowcoach wrote: Good morning :) 30th Mar 2024, 10:09am Autumnleaves wrote: Good morning 🙂 30th Mar 2024, 10:19am .B. wrote: Lovely 30th Mar 2024, 11:11am Ness wrote: Nice one! 30th Mar 2024, 11:40am Sombrero wrote: Well done. It's such a relief to run in nice weather for a change!!! Add a comment	0.5mi, 11:31 Walk - Dog Walking Last little pootle with Bonnie. 1) 0.45mi - 11:31(25:27/mi) 91/116bpm [2316b/mi] 45cal 42/77rpm Add a comment 1.5mi, 55:01 Walk - General Very slow amble with the PiL - Bonnie very patient! 1) 1mi - 36:34(36:34/mi) 87/111bpm [3181b/mi] 116cal 22/79rpm 2) 0.5mi - 18:27(36:50/mi) 84/99bpm [3094b/mi] 52cal 25/80rpm Add a comment 0.7mi, 13:07 Walk - General Back to the car. 1) 0.66mi - 13:07(19:53/mi) 104/113bpm [2067b/mi] 54cal 53/71rpm Add a comment 5mi, 41:12 Run - Race Pleased with this - felt quite strong even towards the end (unusual!). 1) 1mi - 8:19(8:19/mi) 143/151bpm [1190b/mi] 89cal 290/338W 2) 1mi - 8:07(8:07/mi) 158/161bpm [1282b/mi] 93cal 302/340W 3) 1mi - 8:04(8:04/mi) 162/163bpm [1308b/mi] 94cal 286/304W 4) 1mi - 8:07(8:07/mi) 161/163bpm [1306b/mi] 94cal 287/319W 5) 1mi - 8:18(8:18/mi) 164/166bpm [1361b/mi] 98cal 297/333W 6) 0.04mi - 16(6:29/mi) 166/166bpm [1077b/mi] 3cal 292/309W 31st Mar 2024, 10:19am Cheeky’s Dad wrote: Nice even pacing 31st Mar 2024, 10:20am EvilPixie wrote: Well done really good 31st Mar 2024, 10:41am northernslowcoach wrote: Well done 👍 31st Mar 2024, 10:47am LindsD wrote: Ooh well done x 31st Mar 2024, 10:56am Ness wrote: Superb! Well raced and looks like you got that 70% WAVA. Well done! 🏅 31st Mar 2024, 11:46am RRR-CAZ 🇬🇧 wrote: Very very nice 👍 31st Mar 2024, 2:02pm Autumnleaves wrote: Thanks :) notes added 31st Mar 2024, 5:27pm Sombrero wrote: Excellent pace. Great running. 👍 31st Mar 2024, 6:31pm Bintmcskint wrote: Feeling strong is good :-) Add a comment 0.7mi, 14:28 Walk - General Up to the start. 1) 0.66mi - 14:28(21:48/mi) 85/95bpm [1853b/mi] 60cal 52/59rpm 31st Mar 2024, 8:58am Ness wrote: Hope you enjoy the race. Add a comment	1.3mi, 37:52 Walk - Dog Walking Amble with Mr AL & Bonnie 1) 1mi - 30:34(30:34/mi) 82/104bpm [2507b/mi] 99cal 35/80rpm 2) 0.25mi - 7:18(29:24/mi) 114/129bpm [3351b/mi] 35cal 43/80rpm Add a comment	4.4mi, 43:10 Run - Track Session Striders run session (ie me!). Warm-up plus a chatty run. The time based option (which I was able to do as Mr AL timed & blew the whistle) - was the 3,2,1 session that I love so much! I felt pretty good and was pleased with the paces as this is a tough one as the recoveries shorten. 1) 0.52mi - 6:36(12:48/mi) 123/140bpm [1574b/mi] 49cal 190/207W 2) 0.75mi - 7:29(9:56/mi) 138/146bpm [1370b/mi] 74cal 244/306W 3) 0.41mi - 3:01(7:21/mi) 142/152bpm [1044b/mi] 32cal 320/385W 4) 0.1mi - 1:30(14:53/mi) 143/154bpm [2128b/mi] 14cal 123/321W 5) 0.42mi - 3:02(7:12/mi) 151/157bpm [1087b/mi] 34cal 325/346W 6) 0.09mi - 1:29(17:09/mi) 148/154bpm [2538b/mi] 15cal 86/338W 7) 0.3mi - 2:01(6:47/mi) 155/161bpm [1050b/mi] 22cal 355/398W 8) 0.06mi - 59(17:04/mi) 149/161bpm [2544b/mi] 10cal 101/337W 9) 0.29mi - 2:00(6:51/mi) 157/163bpm [1076b/mi] 23cal 342/381W 10) 0.06mi - 1:00(17:42/mi) 152/163bpm [2691b/mi] 11cal 131/350W 11) 0.29mi - 2:01(7:03/mi) 154/161bpm [1087b/mi] 22cal 314/366W 12) 0.05mi - 59(18:09/mi) 155/161bpm [2813b/mi] 11cal 94/332W 13) 0.16mi - 1:00(6:21/mi) 151/159bpm [959b/mi] 11cal 356/397W 14) 0.03mi - 31(15:14/mi) 159/160bpm [2422b/mi] 6cal 138/377W 15) 0.15mi - 1:00(6:39/mi) 156/161bpm [1037b/mi] 11cal 344/400W 16) 0.03mi - 30(15:48/mi) 160/162bpm [2528b/mi] 6cal 89/341W 17) 0.15mi - 1:01(6:46/mi) 162/167bpm [1096b/mi] 12cal 343/380W 18) 0.03mi - 30(19:34/mi) 165/168bpm [3228b/mi] 6cal 115/343W 19) 0.15mi - 1:00(6:49/mi) 157/160bpm [1071b/mi] 11cal 301/373W 20) 0.03mi - 1:51(54:04/mi) 147/159bpm [7947b/mi] 18cal 29/354W 21) 0.29mi - 3:41(12:36/mi) 132/143bpm [1664b/mi] 27cal 188/217W 2nd Apr 2024, 7:56pm Ness wrote: Another great track session. Well done! 👏 2nd Apr 2024, 7:58pm RRR-CAZ 🇬🇧 wrote: Looks a busy session awaits notes 2nd Apr 2024, 8:32pm northernslowcoach wrote: Tuesday track :) 2nd Apr 2024, 9:14pm Autumnleaves wrote: Notes added :) 2nd Apr 2024, 9:25pm northernslowcoach wrote: Great session :) 2nd Apr 2024, 9:36pm .B. wrote: Great paces :) Add a comment 0.5mi, 8:06 Walk - General Back to the office 1) 0.47mi - 8:06(17:12/mi) 107/116bpm [1841b/mi] 48cal 57/65rpm Add a comment 0.6mi, 24:27 Swim - Pool Nice to be back in the pool. 1) 0.56mi - 24:27(43:43/mi) 144/165bpm [6296b/mi] 226cal 34/rpm 2nd Apr 2024, 1:56pm northernslowcoach wrote: Splish splash :) 2nd Apr 2024, 4:50pm .B. wrote: Well done Add a comment 0.5mi, 8:13 Walk - General To Y Club 1) 0.48mi - 8:13(17:16/mi) 98/106bpm [1693b/mi] 41cal 59/65rpm 2nd Apr 2024, 1:11pm .B. wrote: 👍 Add a comment 1.1mi, 16:45 Walk - General Walk to the office. 1) 1mi - 15:12(15:12/mi) 105/122bpm [1595b/mi] 90cal 59/75rpm 2) 0.07mi - 1:34(22:04/mi) 113/122bpm [2494b/mi] 8cal 60/61rpm 2nd Apr 2024, 9:38am Ness wrote: Back to work. Hope your day goes well. 2nd Apr 2024, 9:42am Autumnleaves wrote: Thanks x 2nd Apr 2024, 10:33am northernslowcoach wrote: Have a good day x Add a comment 0mi, 26:46 Cross - Yoga YWA - Build 2/30 - Yoga for Abdominal Strength. New video. Nice & controlled session. 2nd Apr 2024, 8:14am northernslowcoach wrote: Good morning :) 2nd Apr 2024, 8:51am Cheeky’s Dad wrote: Morning. I enjoyed this one too 2nd Apr 2024, 9:04am Ness wrote: Good morning 🌄 2nd Apr 2024, 10:37am .B. wrote: Namaste x 2nd Apr 2024, 10:45am Stevewjj wrote: Morning 🌄 Add a comment	4mi, 44:49 Run - Social RR - first daylight evening run of the year! Canal route - lovely, saw a heron in flight. 1) 1mi - 11:37(11:37/mi) 119/132bpm [1382b/mi] 99cal 230/306W 2) 1mi - 11:05(11:05/mi) 130/137bpm [1441b/mi] 100cal 220/293W 3) 1mi - 11:05(11:05/mi) 124/130bpm [1375b/mi] 97cal 223/320W 4) 1mi - 10:57(10:57/mi) 129/137bpm [1413b/mi] 101cal 231/305W 5) 0mi - 5(22:06/mi) 134/134bpm [2961b/mi] 1cal 202/211W 3rd Apr 2024, 7:28pm Ness wrote: Nice one 3rd Apr 2024, 8:02pm northernslowcoach wrote: In the light :) 3rd Apr 2024, 8:11pm Autumnleaves wrote: Yes - such a welcome change! 3rd Apr 2024, 8:14pm northernslowcoach wrote: Makes such a difference :) 3rd Apr 2024, 11:48pm Sombrero wrote: We noticed it was still light when we finished at track. Makes such a nice change 4th Apr 2024, 6:05pm .B. wrote: Sounds great 4th Apr 2024, 7:02pm Bintmcskint wrote: Huzzah! Add a comment 1mi, 16:23 Walk - General Back to Victoria. 1) 1mi - 16:00(16:00/mi) 97/109bpm [1552b/mi] 91cal 60/83rpm 2) 0.02mi - 23(21:33/mi) 100/100bpm [2154b/mi] 2cal 60/62rpm Add a comment 1mi, 17:12 Walk - General Wet walk to work. 1) 1mi - 17:08(17:08/mi) 98/108bpm [1679b/mi] 95cal 62/66rpm 2) 0mi - 4(1:18:24/mi) 98/98bpm [7683b/mi] 46/62rpm Add a comment 0mi, 17:10 Cross - Yoga YWA - Build 3/30 - Power Yoga Break. Feisty start to the day. 3rd Apr 2024, 8:34am Ness wrote: Namaste x 3rd Apr 2024, 8:34am Ness wrote: Namaste x 3rd Apr 2024, 9:10am .B. wrote: Namaste x 3rd Apr 2024, 9:29am Stevewjj wrote: Morning 🌄 Add a comment	0mi, 59:29 Cross - Pilates Catch-up class with Sheree - lots of different things tonight so made a nice change 🙂 4th Apr 2024, 7:04pm northernslowcoach wrote: On a Thursday?! 4th Apr 2024, 7:34pm Autumnleaves wrote: Sorry! Bank Holidays disrupt the Monday pattern! 4th Apr 2024, 8:03pm northernslowcoach wrote: :) Add a comment 4.6mi, 42:40 Run - Tempo PJ tempo run - 1 mile warm-up, 20 mins tempo pace, 1 mile cool-down (and a jog to the traffic lights as a suitable finish point). Felt ok - legs a little weary towards the end of the 20 minutes but otherwise fine. 1) 1mi - 9:41(9:41/mi) 120/139bpm [1161b/mi] 89cal 254/342W 2) 1mi - 8:36(8:36/mi) 148/151bpm [1272b/mi] 94cal 273/315W 3) 1mi - 8:26(8:26/mi) 153/157bpm [1292b/mi] 94cal 279/323W 4) 0.37mi - 3:07(8:22/mi) 156/158bpm [1305b/mi] 35cal 284/300W 5) 1mi - 10:30(10:30/mi) 142/157bpm [1490b/mi] 104cal 226/283W 6) 0.22mi - 2:21(10:27/mi) 134/136bpm [1401b/mi] 21cal 221/250W 4th Apr 2024, 12:58pm Ness wrote: Super tempo session. Well done 👏 4th Apr 2024, 1:31pm Sombrero wrote: Nice miles :-) 4th Apr 2024, 1:32pm RRR-CAZ 🇬🇧 wrote: Nice session 😀 4th Apr 2024, 1:40pm Autumnleaves wrote: Thanks :) 4th Apr 2024, 6:04pm .B. wrote: Nice - at first I thought you were running in your PJs :) 4th Apr 2024, 7:01pm northernslowcoach wrote: Nice one :) 4th Apr 2024, 7:03pm Bintmcskint wrote: Fabulous session :-) Add a comment 0mi, 27:10 Cross - Yoga YWA - Build 4/30 - Yoga for Lymphatic Flow. Not sure that I'd done this one but it's a nice quite slow paced session with some time to stretch. 4th Apr 2024, 8:54am Ness wrote: Namaste x 4th Apr 2024, 9:02am northernslowcoach wrote: good morning :) Add a comment
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1mi, 17:31 Walk - General Back to Victoria. 1) 1mi - 17:21(17:21/mi) 98/108bpm [1700b/mi] 91cal 57/64rpm 2) 0.01mi - 10(18:54/mi) 98/98bpm [1852b/mi] 1cal 56/57rpm Add a comment 0.5mi, 8:48 Walk - General And back 1) 0.48mi - 8:48(18:26/mi) 102/112bpm [1880b/mi] 45cal 55/62rpm Add a comment 0mi, 14:56 Cross - Strength Bulletproof - glute workout 5th Apr 2024, 1:04pm northernslowcoach wrote: good stuff 5th Apr 2024, 1:45pm RRR-CAZ 🇬🇧 wrote: Good work ✅ 5th Apr 2024, 1:46pm .B. wrote: 💪✔️ 5th Apr 2024, 3:24pm Ness wrote: Well done Add a comment 2.4mi, 10:01 Bike - Exercise Bike Warm-up! 1) 0mi - 10:01(0/mi) 111/120bpm [INFb/mi] 63cal 5th Apr 2024, 1:04pm northernslowcoach wrote: bike Add a comment 0.5mi, 8:38 Walk - General To Y Club 1) 0.47mi - 8:38(18:14/mi) 91/100bpm [1659b/mi] 40cal 57/64rpm Add a comment 1mi, 17:30 Walk - General Walk to work - bit grey! 1) 1mi - 16:57(16:57/mi) 83/110bpm [1406b/mi] 68cal 58/68rpm 2) 0.03mi - 34(16:17/mi) 101/103bpm [1644b/mi] 3cal 54/61rpm 5th Apr 2024, 9:48am northernslowcoach wrote: Fri-yay :) Add a comment 0mi, 20:35 Cross - Yoga YWA - Fill Your Cup - opted for this favourite instead of the meditation on offer in today's calendar. 5th Apr 2024, 7:56am Ness wrote: Good morning 🌄 5th Apr 2024, 8:16am northernslowcoach wrote: good morning :) 5th Apr 2024, 8:19am Bintmcskint wrote: Namaste x 5th Apr 2024, 8:39am .B. wrote: Namaste x Add a comment	4mi, 46:17 Run - Social Nice RR group run. Very mild. 35 including the beginners. 1) 1mi - 11:45(11:45/mi) 132/144bpm [1552b/mi] 108cal 217/305W 2) 1mi - 11:16(11:16/mi) 132/138bpm [1487b/mi] 101cal 222/283W 3) 1mi - 11:34(11:34/mi) 133/138bpm [1538b/mi] 105cal 223/282W 4) 1mi - 11:15(11:15/mi) 133/143bpm [1496b/mi] 102cal 220/323W 5) 0.03mi - 27(14:16/mi) 138/142bpm [1968b/mi] 4cal 201/274W 6th Apr 2024, 10:00am northernslowcoach wrote: Nice :) 6th Apr 2024, 10:44am .B. wrote: Lovely :) 6th Apr 2024, 11:07am Ness wrote: Very nice 6th Apr 2024, 11:27am Sombrero wrote: Great work 👏 6th Apr 2024, 11:31am Bintmcskint wrote: Lovely stuff 😊 6th Apr 2024, 12:21pm northernslowcoach wrote: 35 - wow 🤩 6th Apr 2024, 2:05pm RRR-CAZ 🇬🇧 wrote: Nice work 👍 7th Apr 2024, 1:52am LindsD wrote: Nice Add a comment	8.6mi, 1:35:34 Run - Long Run Nice group run with Mr AL & 3 RR - old Mike, (75!), Ian G & Lynette - doing her 'longest ever'. Wind very much behind us on the way out and in our faces during the last 2 miles home. 1) 1mi - 11:05(11:05/mi) 126/136bpm [1397b/mi] 101cal 237/300W 2) 1mi - 10:47(10:47/mi) 131/139bpm [1412b/mi] 102cal 235/340W 3) 1mi - 10:54(10:54/mi) 127/137bpm [1383b/mi] 95cal 232/287W 4) 1mi - 10:55(10:55/mi) 124/129bpm [1355b/mi] 92cal 216/325W 5) 1mi - 11:14(11:14/mi) 124/128bpm [1393b/mi] 97cal 220/287W 6) 1mi - 11:01(11:01/mi) 127/130bpm [1400b/mi] 95cal 215/275W 7) 1mi - 11:13(11:13/mi) 125/132bpm [1401b/mi] 95cal 212/247W 8) 0.78mi - 8:51(11:19/mi) 125/134bpm [1415b/mi] 73cal 223/274W 9) 0.84mi - 9:34(11:27/mi) 128/132bpm [1465b/mi] 80cal 225/283W 7th Apr 2024, 11:27am northernslowcoach wrote: Good miles :) 7th Apr 2024, 1:13pm Autumnleaves wrote: Notes added :) 7th Apr 2024, 1:35pm EvilPixie wrote: Well done xx 7th Apr 2024, 1:38pm LindsD wrote: That looks good 7th Apr 2024, 1:53pm Sombrero wrote: Well done :-) 7th Apr 2024, 3:10pm Ness wrote: Well done 👏 7th Apr 2024, 6:36pm RRR-CAZ 🇬🇧 wrote: Nice 👍 7th Apr 2024, 6:48pm .B. wrote: Well run :) Add a comment 0mi, 24:05 Cross - Yoga YWA - Build 7/30 - upper body opening yoga. Noticed more flexibility than last time I tackled this one. 7th Apr 2024, 9:07am Ness wrote: Good morning 7th Apr 2024, 11:26am northernslowcoach wrote: Good morning x 7th Apr 2024, 6:49pm .B. wrote: Sounds good Add a comment	0mi, 1:00:00 Cross - Pilates Reformer class with Liz. Back to usual routine - upper back feeling much more flexible in the curl ups, I can feel the weight loss too. 8th Apr 2024, 9:11pm Ness wrote: Hope you enjoyed the session. 8th Apr 2024, 9:14pm northernslowcoach wrote: Back to Monday routines ;) 8th Apr 2024, 9:40pm Autumnleaves wrote: Indeed - & yes thanks Ness 8th Apr 2024, 9:41pm Ness wrote: :) 8th Apr 2024, 10:15pm .B. wrote: :) Add a comment 1mi, 17:24 Walk - General Back to Victoria. 1) 1mi - 16:21(16:21/mi) 87/96bpm [1423b/mi] 87cal 60/77rpm 2) 0.04mi - 1:03(24:23/mi) 90/91bpm [2194b/mi] 5cal 49/61rpm 8th Apr 2024, 5:08pm northernslowcoach wrote: Hope the trains are behaving 8th Apr 2024, 6:35pm Autumnleaves wrote: Mine were OK - TP seemed to have issues! 8th Apr 2024, 7:03pm northernslowcoach wrote: 👍 Add a comment 0.5mi, 8:50 Walk - General Back to the office 1) 0.47mi - 8:50(18:38/mi) 95/104bpm [1771b/mi] 47cal 56/64rpm Add a comment 0mi, 15:04 Cross - Strength Bulletproof glute workout 8th Apr 2024, 1:14pm northernslowcoach wrote: 💪 Add a comment 2mi, 10:11 Bike - Exercise Bike Warm-up 1) 0mi - 10:11(0/mi) 101/119bpm [INFb/mi] 52cal Add a comment 0.5mi, 9:17 Walk - General To gym 1) 0.48mi - 9:17(19:20/mi) 78/89bpm [1508b/mi] 42cal 55/64rpm Add a comment 1.2mi, 20:06 Walk - General Walk to work via Sainsburys for emergency soup! 1) 1mi - 17:08(17:08/mi) 100/115bpm [1714b/mi] 96cal 53/68rpm 2) 0.16mi - 2:57(18:34/mi) 95/99bpm [1763b/mi] 14cal 57/62rpm 8th Apr 2024, 9:59am northernslowcoach wrote: Have a good day x Add a comment 0mi, 10:00 Cross - Meditation Had time for this - from the Build calendar 'Resolve to Evolve' Add a comment 0mi, 14:40 Cross - Yoga YWA - Build 8/30 - Moon Practice. Quite a gentle start to the day, but some nice work in pyramid and some stretches. 8th Apr 2024, 8:11am northernslowcoach wrote: Good morning :) 8th Apr 2024, 8:16am Autumnleaves wrote: Good morning Coachie x 8th Apr 2024, 8:20am Ness wrote: Namaste x 8th Apr 2024, 8:40am Bintmcskint wrote: Namaste x 8th Apr 2024, 9:04am .B. wrote: Namaste x Add a comment	4.7mi, 44:00 Run - Tempo Track cancelled - spring high tides mean track & car park are under flood alert ⚠️. Thought of intervals - but decided it was too windy, so did this week's tempo run instead. Spot where the wind was behind me! 1) 1mi - 9:53(9:53/mi) 123/139bpm [1215b/mi] 93cal 250/333W 2) 1mi - 8:18(8:18/mi) 144/150bpm [1196b/mi] 90cal 276/336W 3) 1mi - 8:31(8:31/mi) 152/157bpm [1295b/mi] 95cal 310/381W 4) 0.37mi - 3:08(8:24/mi) 158/162bpm [1327b/mi] 36cal 310/378W 5) 1mi - 10:30(10:30/mi) 137/154bpm [1439b/mi] 100cal 232/284W 6) 0.35mi - 3:40(10:25/mi) 131/138bpm [1364b/mi] 33cal 239/276W 9th Apr 2024, 6:54pm Ness wrote: Excellent running! 👏 (Not the usual track session or have I got the day wrong? 😉😀) 9th Apr 2024, 7:03pm northernslowcoach wrote: Well done and ^? 9th Apr 2024, 7:31pm Autumnleaves wrote: Notes added :) 9th Apr 2024, 7:32pm Sharkie wrote: Nice 9th Apr 2024, 9:18pm LindsD wrote: Well run. You are so full of energy. 9th Apr 2024, 10:05pm .B. wrote: You do train so well Add a comment 1mi, 17:50 Walk - General Back to Victoria. Really windy! 1) 1mi - 17:34(17:34/mi) 112/136bpm [1967b/mi] 100cal 59/65rpm 2) 0.02mi - 17(16:57/mi) 101/103bpm [1712b/mi] 2cal 40/58rpm 9th Apr 2024, 7:02pm northernslowcoach wrote: So windy here too Add a comment 0.5mi, 8:50 Walk - General Nearly got blown over - but the rain's eased off 1) 0.46mi - 8:50(19:20/mi) 110/124bpm [2128b/mi] 46cal 56/66rpm Add a comment 0.6mi, 24:43 Swim - Pool Nice swim though pool quite busy. 1) 0.56mi - 24:38(44:02/mi) 118/144bpm [5197b/mi] 159cal 35/rpm 2) 0mi - 5(0/mi) 118/144bpm [INFb/mi] 9th Apr 2024, 4:19pm .B. wrote: Commitment going out in the weather 👍 9th Apr 2024, 7:01pm northernslowcoach wrote: ^ 👍 Add a comment 0.5mi, 8:59 Walk - General Yuck! Nearly lost the umbrella!! 1) 0.52mi - 8:59(17:18/mi) 92/109bpm [1592b/mi] 47cal 56/65rpm Add a comment 1.1mi, 16:59 Walk - General Wet & windy 1) 1mi - 16:17(16:17/mi) 93/101bpm [1514b/mi] 92cal 61/65rpm 2) 0.05mi - 42(14:48/mi) 99/101bpm [1465b/mi] 4cal 63/64rpm Add a comment 0mi, 21:31 Cross - Yoga YWA - Build 9/30 - Move 27 Strong. Quite good to revisit this - quite a challenging flow with a lot of core (as I obviously didn't do enough yesterday!!). Bonnie helped make the final set of mountain climbers a bit more challenging but then snuggled up for the end. 9th Apr 2024, 8:24am .B. wrote: Namaste dog 9th Apr 2024, 8:28am Ness wrote: Namaste x 9th Apr 2024, 12:41pm northernslowcoach wrote: belated good morning dog Add a comment	4.2mi, 45:00 Run - Social RR group run - all together for first 1.5 miles, Mr AL took shorter route group and Leaflet & I the rest. I was also doing Garmin suggested 45 minutes base, so added a bit to the end. 1) 1mi - 11:20(11:20/mi) 121/132bpm [1371b/mi] 100cal 235/302W 2) 1mi - 10:28(10:28/mi) 129/134bpm [1350b/mi] 97cal 231/278W 3) 1mi - 10:34(10:34/mi) 134/142bpm [1416b/mi] 102cal 238/315W 4) 1mi - 10:44(10:44/mi) 133/140bpm [1428b/mi] 101cal 226/281W 5) 0.17mi - 1:54(10:58/mi) 136/140bpm [1492b/mi] 18cal 242/322W 10th Apr 2024, 8:13pm Sombrero wrote: Great work, the RR group runs always sound good. 10th Apr 2024, 8:18pm Autumnleaves wrote: You'd love it!! 10th Apr 2024, 8:56pm .B. wrote: Nice :) 10th Apr 2024, 9:09pm northernslowcoach wrote: Good stuff :) Add a comment 1mi, 17:49 Walk - General Back to Victoria. 1) 1mi - 16:47(16:47/mi) 90/100bpm [1511b/mi] 89cal 57/61rpm 2) 0.04mi - 1:02(25:36/mi) 96/98bpm [2457b/mi] 6cal 56/60rpm Add a comment 0.5mi, 9:20 Walk - General Back to the office. 1) 0.49mi - 9:20(18:57/mi) 98/110bpm [1856b/mi] 47cal 53/62rpm Add a comment 0mi, 15:02 Cross - Strength Bulletproof glute workout 10th Apr 2024, 4:03pm .B. wrote: 💪✔️ 10th Apr 2024, 9:06pm northernslowcoach wrote: 💪 Add a comment 2.3mi, 10:23 Bike - Exercise Bike Warm-up - distance from the bike. 1) 0mi - 10:23(0/mi) 111/127bpm [INFb/mi] 66cal Add a comment 0.5mi, 9:08 Walk - General To the gym - not sure the umbrella can take much more! 1) 0.45mi - 9:08(20:10/mi) 85/95bpm [1714b/mi] 41cal 54/75rpm Add a comment 1mi, 17:34 Walk - General To the office. Dry but still cold. 1) 1mi - 17:02(17:02/mi) 96/105bpm [1635b/mi] 95cal 56/60rpm 2) 0.02mi - 32(23:53/mi) 97/97bpm [2316b/mi] 3cal 57/61rpm Add a comment 0mi, 36:05 Cross - Yoga YWA - Build 10/30 - Respect & Replenish. This was really nice, quite slow paced but building to a nice flow with reverse triangle & side angle. Bonnie joined me for the end. 10th Apr 2024, 8:27am northernslowcoach wrote: Good morning you two :) 10th Apr 2024, 8:37am Autumnleaves wrote: Good morning x 10th Apr 2024, 8:41am .B. wrote: Namaste x 10th Apr 2024, 8:47am Corrah wrote: Lovely :) 10th Apr 2024, 9:09am Ness wrote: Good morning 🌄 Add a comment	6mi, 59:17 Run - Intervals Project Joker 800s. Target 4 mins - pleased with the consistency given conditions and rolling terrain. 1) 1mi - 10:05(10:05/mi) 130/141bpm [1310b/mi] 97cal 246/330W 2) 0.5mi - 3:59(8:01/mi) 152/158bpm [1218b/mi] 45cal 290/308W 3) 0.26mi - 3:00(11:36/mi) 140/157bpm [1624b/mi] 29cal 190/287W 4) 0.5mi - 3:59(8:01/mi) 148/158bpm [1187b/mi] 44cal 295/361W 5) 0.27mi - 3:00(10:59/mi) 145/159bpm [1594b/mi] 30cal 218/330W 6) 0.5mi - 3:59(8:01/mi) 155/161bpm [1243b/mi] 46cal 289/326W 7) 0.27mi - 3:00(11:12/mi) 146/161bpm [1634b/mi] 31cal 207/315W 8) 0.5mi - 3:55(7:52/mi) 155/161bpm [1220b/mi] 45cal 298/332W 9) 0.27mi - 3:00(11:01/mi) 150/163bpm [1652b/mi] 31cal 225/318W 10) 0.5mi - 3:58(7:59/mi) 160/164bpm [1278b/mi] 47cal 317/352W 11) 0.26mi - 3:00(11:26/mi) 146/164bpm [1669b/mi] 28cal 201/338W 12) 1mi - 11:51(11:51/mi) 136/142bpm [1611b/mi] 98cal 217/282W 13) 0.18mi - 2:31(14:11/mi) 135/139bpm [1914b/mi] 19cal 169/224W 11th Apr 2024, 7:16pm Ness wrote: Well done 👍 11th Apr 2024, 7:18pm Autumnleaves wrote: Thanks :) 11th Apr 2024, 7:43pm .B. wrote: Very good 👍 11th Apr 2024, 7:47pm northernslowcoach wrote: A good session 👍 11th Apr 2024, 8:31pm RRR-CAZ 🇬🇧 wrote: Consistent ✅ 11th Apr 2024, 10:56pm LindsD wrote: So consistent! Add a comment 1.1mi, 18:00 Walk - General Back to Victoria. Long weekend ahead! 1) 1mi - 16:44(16:44/mi) 91/99bpm [1523b/mi] 85cal 57/66rpm 2) 0.06mi - 1:16(22:10/mi) 93/95bpm [2062b/mi] 6cal 57/61rpm 11th Apr 2024, 5:29pm RRR-CAZ 🇬🇧 wrote: Hooray for long weekend 11th Apr 2024, 6:35pm northernslowcoach wrote: Woohoo 🎉 Add a comment 0.5mi, 8:56 Walk - General Back to office 1) 0.48mi - 8:56(18:28/mi) 105/115bpm [1939b/mi] 50cal 55/61rpm Add a comment 0.6mi, 25:26 Swim - Pool Pool busy - but managed ok. Bit warm though. 1) 0.56mi - 25:26(45:28/mi) 104/127bpm [4729b/mi] 119cal 33/rpm 11th Apr 2024, 2:59pm Bintmcskint wrote: fish 11th Apr 2024, 3:12pm .B. wrote: Well done Add a comment 0.5mi, 8:40 Walk - General To Y Club 1) 0.53mi - 8:40(16:24/mi) 91/100bpm [1492b/mi] 44cal 54/62rpm Add a comment 1.1mi, 18:00 Walk - General To the office. 1) 1mi - 16:46(16:46/mi) 92/112bpm [1542b/mi] 92cal 56/60rpm 2) 0.07mi - 1:15(18:55/mi) 100/103bpm [1892b/mi] 5cal 56/58rpm Add a comment 0mi, 24:26 Cross - Yoga YWA - Feel good flow for the hips. This felt like the right thing for today. Pics of Bonnie for the blog later! 11th Apr 2024, 8:38am .B. wrote: Morning :) 11th Apr 2024, 8:45am Ness wrote: Namaste x 11th Apr 2024, 9:44am Autumnleaves wrote: Morning x 11th Apr 2024, 2:37pm northernslowcoach wrote: belated good morning - look forward to the bonnie pics :) 11th Apr 2024, 2:59pm Bintmcskint wrote: Namaste x Add a comment
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0mi, 18:00 Cross - Yoga YWA - Build 12/30 Yoga for Swimmers. Really good quick flow - must do again. Forgot to start the Garmin though so adding manually! 12th Apr 2024, 9:11am Ness wrote: Sounds good 12th Apr 2024, 9:17am .B. wrote: Namaste x 12th Apr 2024, 7:16pm northernslowcoach wrote: Namaste x Add a comment	1.8mi, 46:35 Walk - Hiking Windiest walk in a while! Unbelievably there were golfers out! 1) 1mi - 26:51(26:51/mi) 130/153bpm [3491b/mi] 191cal 44/111rpm 2) 0.78mi - 19:44(25:13/mi) 87/109bpm [2194b/mi] 64cal 48/125rpm 13th Apr 2024, 1:50pm Ness wrote: Nice! 13th Apr 2024, 1:55pm Corrah wrote: It is pretty gusty out. My washing is double pegged. 13th Apr 2024, 7:10pm RRR-CAZ 🇬🇧 wrote: Good yomping ! Add a comment 4.4mi, 45:40 Run - Easy Little explore this morning. First mile into the end, second mile enlivened by the road being flooded in two places - so shoes a bit squelchy thereafter! Skylarks galore. Little detour into Lucker to find pub where we're eating tonight. Mr AL explored a footpath so met him on the road at about 2.5 miles for a quick route check on his OS app! No wrong turns today though 🙂 1) 1mi - 10:45(10:45/mi) 131/140bpm [1409b/mi] 103cal 258/347W 2) 1mi - 10:36(10:36/mi) 134/145bpm [1420b/mi] 99cal 233/297W 3) 1mi - 9:59(9:59/mi) 134/139bpm [1337b/mi] 97cal 241/314W 4) 1mi - 10:33(10:33/mi) 136/142bpm [1435b/mi] 100cal 236/339W 5) 0.36mi - 3:47(10:21/mi) 135/137bpm [1397b/mi] 35cal 258/300W 13th Apr 2024, 10:40am Ness wrote: Nice one 13th Apr 2024, 10:52am Autumnleaves wrote: Thanks :) 13th Apr 2024, 11:55am RRR-CAZ 🇬🇧 wrote: Good exploring:-) 13th Apr 2024, 11:55am RRR-CAZ 🇬🇧 wrote: :-) 13th Apr 2024, 12:05pm northernslowcoach wrote: Great exploring :) 13th Apr 2024, 12:08pm Sombrero wrote: Sounds fun. Well done :-) 13th Apr 2024, 12:51pm EvilPixie wrote: Nice 13th Apr 2024, 9:01pm LindsD wrote: Nice 14th Apr 2024, 9:44am Bintmcskint wrote: Got to love a bit of exploration :-) Add a comment 0mi, 11:23 Cross - Yoga YWA - 10 minute deep stretch. Felt appropriate this morning. 13th Apr 2024, 9:39am Bintmcskint wrote: Namaste 🙏 13th Apr 2024, 9:40am northernslowcoach wrote: Good morning :) 13th Apr 2024, 10:38am Ness wrote: Namaste x Add a comment	0mi, 14:00 Cross - Yoga YWA - Quick Quad Release - this was just what I needed to do after a soak in the bath. 14th Apr 2024, 3:40pm Ness wrote: Nice one 14th Apr 2024, 4:14pm northernslowcoach wrote: Good stuff - namaste x 14th Apr 2024, 6:01pm Bintmcskint wrote: Namaste x Add a comment 69.4mi, 5:24:58 Bike - Road Biking Bamburgh 100k with another 5k either side to and from cottage. Weather very kind most of the day - one quite heavy shower in the last 10 miles, otherwise blue skies & sunshine. J & M caught up with us about 22 miles in, we weren't far behind for what was left of the first half so we saw them again at the feed stop. Enjoyed this more than last year - less nervous of the distance & the bike was a big improvement!! 1) 5mi - 22:10(4:26/mi) 202cal 13.54/20.79mph 2) 5mi - 21:42(4:20/mi) 202cal 13.82/19.68mph 3) 5mi - 22:11(4:26/mi) 209cal 13.52/23.61mph 4) 5mi - 22:13(4:27/mi) 210cal 13.5/21.66mph 5) 5mi - 23:04(4:37/mi) 206cal 13.01/22.06mph 6) 5mi - 20:56(4:11/mi) 216cal 14.34/24.94mph 7) 5mi - 24:57(4:59/mi) 202cal 12.03/18.64mph 8) 5mi - 24:37(4:55/mi) 224cal 12.19/25.84mph 9) 5mi - 25:47(5:09/mi) 239cal 11.64/32.96mph 10) 5mi - 28:26(5:41/mi) 247cal 10.55/24.88mph 11) 5mi - 17:51(3:34/mi) 215cal 16.81/26.34mph 12) 5mi - 21:42(4:20/mi) 200cal 13.83/22.02mph 13) 5mi - 23:04(4:37/mi) 197cal 13.01/19.47mph 14) 4.42mi - 26:19(5:57/mi) 175cal 10.08/20mph 14th Apr 2024, 2:25pm Sharkie wrote: Cor! applauds 14th Apr 2024, 2:27pm .B. wrote: Looks excellent, well done x 14th Apr 2024, 2:34pm Flatlander wrote: Hope everyone enjoyed the event. 14th Apr 2024, 2:37pm EvilPixie wrote: Awesome 🙌 14th Apr 2024, 2:38pm Stevewjj wrote: 👍🙌 14th Apr 2024, 2:52pm Autumnleaves wrote: Thanks all - notes added! 14th Apr 2024, 3:03pm northernslowcoach wrote: Fabulous bikemedal 14th Apr 2024, 3:06pm Ness wrote: Excellent! Well done, both! 🏅🏅 14th Apr 2024, 4:08pm LindsD wrote: Very well done x 14th Apr 2024, 5:22pm Sombrero wrote: Brill :-) bike :-) 14th Apr 2024, 6:02pm Bintmcskint wrote: Fabulous!!!! 14th Apr 2024, 7:10pm RRR-CAZ 🇬🇧 wrote: Excellent 👍 Add a comment	0mi, 1:00:11 Cross - Pilates Reformer class with Liz - nice class which was quite slow paced & stretchy. One of the regulars did Manchester marathon yesterday so Liz gave her & me some modifications. 15th Apr 2024, 9:07pm Ness wrote: Hope it was a good session. 15th Apr 2024, 9:55pm Autumnleaves wrote: It was :) Add a comment 2mi, 49:03 Walk - Dog Walking Out with Bonnie & Twiglet. Bit cold & blowy! 1) 1mi - 24:24(24:24/mi) 83/94bpm [2025b/mi] 87cal 45/75rpm 2) 1mi - 23:46(23:46/mi) 87/100bpm [2068b/mi] 90cal 45/77rpm 3) 0.04mi - 53(22:18/mi) 92/93bpm [2051b/mi] 4cal 51/55rpm Add a comment 0mi, 21:40 Cross - Yoga YWA - Build 15/30 - Yoga for Psoas. This was today's session but fitted well with what I needed. Body feels OK, tired but not sore. 15th Apr 2024, 8:59am northernslowcoach wrote: Good morning x how are you feeling? 15th Apr 2024, 9:05am .B. wrote: Namaste x Add a comment	4.8mi, 45:41 Run - Track Session Back on the track without incident tonight! Jack to help so he did the warm-up (his warm-ups are always inventive), then chatty run. Main session was 4 x 5 mins at target 5k/10k pace with 2 mins jog recovery. Pleased with the consistency of these, and I did jog the recoveries - no walking (which was meant to be the rule, inevitably some ignored it because they ran too fast, tuts 1) 0.62mi - 8:58(14:26/mi) 112/128bpm [1616b/mi] 65cal 151/485W 2) 0.84mi - 7:55(9:27/mi) 128/136bpm [1210b/mi] 76cal 254/307W 3) 0.65mi - 5:05(7:51/mi) 141/149bpm [1107b/mi] 52cal 306/367W 4) 0.18mi - 1:59(11:00/mi) 139/146bpm [1528b/mi] 20cal 237/337W 5) 0.64mi - 5:00(7:52/mi) 143/155bpm [1125b/mi] 54cal 301/352W 6) 0.21mi - 2:00(9:39/mi) 145/153bpm [1399b/mi] 21cal 258/306W 7) 0.64mi - 5:00(7:53/mi) 149/155bpm [1173b/mi] 56cal 298/332W 8) 0.2mi - 2:00(10:06/mi) 145/156bpm [1465b/mi] 20cal 251/316W 9) 0.64mi - 5:01(7:50/mi) 150/154bpm [1174b/mi] 56cal 309/356W 10) 0.22mi - 2:41(12:13/mi) 138/153bpm [1686b/mi] 24cal 214/317W 16th Apr 2024, 7:52pm northernslowcoach wrote: Tuesday ovals :) 16th Apr 2024, 7:55pm Ness wrote: Nice running, AL. 👏 16th Apr 2024, 8:38pm RRR-CAZ 🇬🇧 wrote: Good looking session 16th Apr 2024, 9:12pm Autumnleaves wrote: Thanks :) 17th Apr 2024, 7:36am LindsD wrote: Nice work Add a comment 1mi, 17:45 Walk - General Back to Victoria. 1) 1mi - 17:34(17:34/mi) 91/100bpm [1599b/mi] 89cal 60/66rpm 2) 0.01mi - 11(22:31/mi) 92/93bpm [2071b/mi] 1cal 57/58rpm Add a comment 1mi, 17:35 Walk - General Back to the office. 1) 1mi - 17:15(17:15/mi) 99/105bpm [1707b/mi] 87cal 61/83rpm 2) 0.02mi - 21(15:40/mi) 102/102bpm [1597b/mi] 2cal 61/62rpm 16th Apr 2024, 2:11pm northernslowcoach wrote: Lots of walking today :) 16th Apr 2024, 4:08pm Autumnleaves wrote: No time for the gym - so at least this is something! Add a comment 1.1mi, 16:57 Walk - General Up to HSP. 1) 1mi - 16:00(16:00/mi) 96/109bpm [1536b/mi] 91cal 60/69rpm 2) 0.05mi - 57(18:30/mi) 101/105bpm [1868b/mi] 5cal 58/61rpm Add a comment 1mi, 16:35 Walk - General To the office. 1) 1mi - 16:13(16:13/mi) 102/117bpm [1653b/mi] 98cal 61/65rpm 2) 0.03mi - 22(14:18/mi) 96/97bpm [1373b/mi] 3cal 62/64rpm 16th Apr 2024, 9:45am northernslowcoach wrote: Quick march :) 16th Apr 2024, 1:43pm Autumnleaves wrote: Late train! Add a comment 0mi, 17:45 Cross - Yoga YWA - Yoga for Swimmers. Fancied this again. 16th Apr 2024, 8:17am Ness wrote: Namaste x 16th Apr 2024, 8:55am .B. wrote: Namaste x 16th Apr 2024, 9:20am northernslowcoach wrote: Good morning :) Add a comment	3.7mi, 42:15 Run - Social RR group run - legs definitely feeling a bit weary, so I happily pottered at the back with the 5k graduates! Counting today as my long run for the week. 1) 1mi - 11:15(11:15/mi) 110/119bpm [1237b/mi] 96cal 227/311W 2) 1mi - 11:08(11:08/mi) 115/121bpm [1280b/mi] 92cal 211/269W 3) 1mi - 11:28(11:28/mi) 120/129bpm [1377b/mi] 96cal 216/319W 4) 0.72mi - 8:23(11:36/mi) 118/124bpm [1368b/mi] 67cal 211/259W 17th Apr 2024, 7:41pm Ness wrote: Nice one. Some coaching? :) 17th Apr 2024, 8:12pm northernslowcoach wrote: A good double day :) 17th Apr 2024, 8:16pm LindsD wrote: Looks good 17th Apr 2024, 11:47pm Sombrero wrote: Good work :-) Add a comment 5.1mi, 51:45 Run - Easy First two miles escorting Ellis on the start of day 17 of his JOGLE challenge - covering 30 miles or so per day. He set the pace!. We then circled back (Mr AL & I) for a lovely breezy run in the sunshine. 1) 1mi - 10:10(10:10/mi) 120/131bpm [1220b/mi] 94cal 236/289W 2) 1mi - 10:14(10:14/mi) 127/135bpm [1299b/mi] 96cal 231/298W 3) 1mi - 10:30(10:30/mi) 131/137bpm [1376b/mi] 100cal 237/332W 4) 1mi - 10:00(10:00/mi) 129/133bpm [1290b/mi] 92cal 247/313W 5) 1mi - 10:14(10:14/mi) 131/134bpm [1340b/mi] 95cal 251/304W 6) 0.05mi - 38(12:34/mi) 133/134bpm [1672b/mi] 6cal 295/341W 17th Apr 2024, 9:19am LindsD wrote: Nice early run 17th Apr 2024, 9:34am Autumnleaves wrote: It was :) 17th Apr 2024, 9:46am northernslowcoach wrote: what a lovely run to be part of :) 17th Apr 2024, 12:29pm .B. wrote: How lovely :) 17th Apr 2024, 12:33pm Ness wrote: Brilliant! 17th Apr 2024, 2:05pm Corrah wrote: Sounds great :) 17th Apr 2024, 5:17pm RRR-CAZ 🇬🇧 wrote: Great 👍 Add a comment	1mi, 18:08 Walk - General Back to the office - cold & wet ☹️ 1) 1mi - 17:37(17:37/mi) 94/109bpm [1657b/mi] 87cal 60/64rpm 2) 0.03mi - 30(15:07/mi) 109/110bpm [1647b/mi] 3cal 59/62rpm Add a comment 1mi, 17:45 Walk - General Had a bit of time so took a circuitous route to get some extra steps in! 1) 1mi - 17:08(17:08/mi) 92/100bpm [1576b/mi] 89cal 56/62rpm 2) 0.04mi - 38(17:24/mi) 91/93bpm [1584b/mi] 3cal 58/59rpm 18th Apr 2024, 11:15am northernslowcoach wrote: well done :) makes a difference in the sun Add a comment 0mi, 28:36 Cross - Yoga YWA - Build 17/30 - Yoga for the Future. Nice flow. Bonnie popped in to check on me periodically. 18th Apr 2024, 8:15am Ness wrote: Namaste x 18th Apr 2024, 8:17am northernslowcoach wrote: good morning x 18th Apr 2024, 8:22am .B. wrote: Namaste x Add a comment
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5.1mi, 46:44 Run - Tempo Tempo run on Winwick loop - ran to feel for the middle miles and felt good! Pleased with pace in final tempo mile as although it's a downhill start it was into the wind, and I was getting tired. 1) 1mi - 9:50(9:50/mi) 127/140bpm [1250b/mi] 94cal 251/308W 2) 1mi - 8:18(8:18/mi) 148/152bpm [1228b/mi] 90cal 273/346W 3) 1mi - 8:11(8:11/mi) 152/156bpm [1243b/mi] 91cal 275/316W 4) 1mi - 8:06(8:06/mi) 156/160bpm [1264b/mi] 92cal 300/372W 5) 1mi - 10:39(10:39/mi) 140/157bpm [1491b/mi] 101cal 241/311W 6) 0.13mi - 1:40(12:25/mi) 138/140bpm [1712b/mi] 15cal 221/270W 19th Apr 2024, 6:19pm Bintmcskint wrote: Nice! 19th Apr 2024, 6:22pm LindsD wrote: That looks excellent 19th Apr 2024, 6:23pm Ness wrote: Excellent tempo session. Well done 👏 19th Apr 2024, 6:27pm Autumnleaves wrote: Thanks ☺️ Notes added 19th Apr 2024, 6:29pm EvilPixie wrote: Excellent 19th Apr 2024, 7:06pm northernslowcoach wrote: Nicely done :) 19th Apr 2024, 8:31pm RRR-CAZ 🇬🇧 wrote: Very nice and tidy 🏃‍♀️ 19th Apr 2024, 9:11pm .B. wrote: Nice! Add a comment 1mi, 17:35 Walk - General Walk to work - not raining 😮 1) 1mi - 16:58(16:58/mi) 98/108bpm [1662b/mi] 94cal 56/64rpm 2) 0.02mi - 37(31:19/mi) 95/97bpm [2976b/mi] 3cal 60/61rpm Add a comment 0mi, 24:50 Cross - Yoga YWA - yoga for scoliosis. Build 18/30. Enjoyed this but Bonnie got over-excited and chewed a hole in my favourite 2XU leggings 😒 19th Apr 2024, 8:57am .B. wrote: Good morning, happy Friday x 19th Apr 2024, 9:07am Autumnleaves wrote: Good morning x 19th Apr 2024, 9:14am .B. wrote: oh dear Bonnie! 19th Apr 2024, 11:02am Ness wrote: Oops! 19th Apr 2024, 12:11pm northernslowcoach wrote: oh no :( 19th Apr 2024, 3:20pm Autumnleaves wrote: It literally took her the 10 seconds it took me to get up to take them off her!! Add a comment	0.9mi, 15:41 Walk - General Back to Piccadilly. 1) 0.85mi - 15:41(18:27/mi) 92/112bpm [1697b/mi] 81cal 56/68rpm Add a comment 0.9mi, 16:11 Walk - General Piccadilly to St Michael's for Hackathon (I am so far doing very little!!) 1) 0.85mi - 16:11(19:01/mi) 89/103bpm [1693b/mi] 79cal 55/66rpm Add a comment 4.4mi, 47:10 Run - Social RR group run. I used the Garmin suggestion - 40 mins base at 10.40 min/mile which was good but I ran out of time so carried on to the end of the loop. Lots of musters today. 90 % for execution! 1) 1mi - 10:48(10:48/mi) 123/134bpm [1329b/mi] 99cal 231/291W 2) 1mi - 10:23(10:23/mi) 126/132bpm [1309b/mi] 95cal 220/274W 3) 1mi - 10:38(10:38/mi) 129/137bpm [1372b/mi] 99cal 231/320W 4) 0.8mi - 8:11(10:16/mi) 125/130bpm [1283b/mi] 72cal 225/267W 5) 0.64mi - 7:10(11:14/mi) 129/137bpm [1449b/mi] 64cal 232/334W 20th Apr 2024, 10:10am Sombrero wrote: Nice miles :-) Hope the weather was nice. 20th Apr 2024, 10:31am northernslowcoach wrote: Sounds good :) 20th Apr 2024, 10:48am Ness wrote: Nice one 20th Apr 2024, 11:01am Autumnleaves wrote: Cold but sunny 20th Apr 2024, 11:37am RRR-CAZ 🇬🇧 wrote: Good work. :-) 20th Apr 2024, 3:06pm .B. wrote: Nice :) Add a comment	0.7mi, 11:50 Walk - General To Victoria. In time for the train before the one I was aiming at fist pump 🙂 1) 0.68mi - 11:50(17:24/mi) 102/130bpm [1776b/mi] 61cal 60/66rpm Add a comment 1.5mi, 28:53 Walk - General Hunting for gift cards for today's prize! Success finally phew 1) 1mi - 18:41(18:41/mi) 85/96bpm [1588b/mi] 82cal 55/119rpm 2) 0.53mi - 10:12(19:24/mi) 90/103bpm [1746b/mi] 49cal 54/61rpm Add a comment 1mi, 19:56 Walk - General To St Michael's. 1) 0.98mi - 19:56(20:20/mi) 75/101bpm [1525b/mi] 90cal 52/79rpm 21st Apr 2024, 10:11am Ness wrote: Hope the hackathon goes well x 21st Apr 2024, 10:24am northernslowcoach wrote: Hope your day goes well x 21st Apr 2024, 10:25am Autumnleaves wrote: First returning participant here 40 minutes early so that's a good sign! Add a comment 4.1mi, 42:01 Run - Easy Needed to get this done early - Garmin suggested another 42 minutes base run - so that's what I did. Bit quick really but I had more pep than I thought 🙂 1) 1mi - 10:11(10:11/mi) 124/136bpm [1262b/mi] 96cal 248/378W 2) 1mi - 10:01(10:01/mi) 125/134bpm [1251b/mi] 93cal 233/275W 3) 1mi - 10:10(10:10/mi) 126/130bpm [1280b/mi] 93cal 232/269W 4) 1mi - 10:35(10:35/mi) 123/129bpm [1301b/mi] 91cal 226/279W 5) 0.1mi - 1:04(10:31/mi) 126/128bpm [1325b/mi] 10cal 223/228W 6) 0mi - 1(8:13/mi) 125/125bpm [1028b/mi] 223/223W 21st Apr 2024, 8:29am northernslowcoach wrote: That’s an early one :) 21st Apr 2024, 8:38am .B. wrote: Nice :) 21st Apr 2024, 8:40am Ness wrote: Well done for fitting that in. Hope work goes well for you today. 21st Apr 2024, 8:45am Corrah wrote: Good stuff x 21st Apr 2024, 10:48am RRR-CAZ 🇬🇧 wrote: Well done 👍 21st Apr 2024, 2:39pm Sombrero wrote: Excellent :-) 21st Apr 2024, 4:32pm LindsD wrote: Great miles 21st Apr 2024, 5:38pm Bintmcskint wrote: Huzzah for pep and fitting things in Add a comment	0mi, 58:09 Cross - Pilates Reformer class with Liz - some quite tough stuff thrown in tonight! 22nd Apr 2024, 10:42pm .B. wrote: Well done 💪 Add a comment 1mi, 9:00 Walk - General No idea what the GPS did there! Where on earth it thought I was - because that isn't where I set out from... 1) 1mi - 8:33(8:33/mi) 94/105bpm [803b/mi] 46cal 56/75rpm 2) 0.02mi - 28(25:17/mi) 94/96bpm [2376b/mi] 2cal 52/60rpm 22nd Apr 2024, 1:59pm northernslowcoach wrote: Gremlins in the garmin ;) 22nd Apr 2024, 2:32pm RRR-CAZ 🇬🇧 wrote: Ooh er Mrs 🙃 Add a comment 0mi, 15:16 Cross - Strength Bulletproof workout 22nd Apr 2024, 1:13pm northernslowcoach wrote: Good stuff 💪 22nd Apr 2024, 1:17pm Ness wrote: Well done 22nd Apr 2024, 1:34pm RRR-CAZ 🇬🇧 wrote: 💪✅ 22nd Apr 2024, 1:47pm Autumnleaves wrote: Thanks :) 22nd Apr 2024, 3:57pm .B. wrote: 💪👍 Add a comment 2.3mi, 10:25 Bike - Exercise Bike Cross-country programme 1) 0mi - 10:25(0/mi) 109/147bpm [INFb/mi] 62cal Add a comment 0.5mi, 9:11 Walk - General To gym - not raining! 1) 0.5mi - 9:11(18:11/mi) 75/87bpm [1364b/mi] 38cal 58/65rpm Add a comment 1.1mi, 17:12 Walk - General Wet walk to the office - could have worn gloves! 1) 1mi - 16:03(16:03/mi) 87/100bpm [1396b/mi] 89cal 61/65rpm 2) 0.06mi - 1:09(20:30/mi) 89/91bpm [1825b/mi] 5cal 61/63rpm 22nd Apr 2024, 10:39am northernslowcoach wrote: It’s so cold and wet :( Add a comment 0mi, 19:26 Cross - Yoga YWA - Build 22/30 - Grounding practice (for Earth Day) - nice session, just focussed on 5 different poses. 22nd Apr 2024, 8:39am Ness wrote: Good morning 🌄 22nd Apr 2024, 10:31am .B. wrote: Namaste x 22nd Apr 2024, 10:38am northernslowcoach wrote: Good morning x 22nd Apr 2024, 6:58pm Bintmcskint wrote: Namaste x Add a comment	5.9mi, 57:11 Run - Track Session Striders & Lymm session. Warm-up - then I did the timed session which was 2 mins on, 1 min recovery x10. I just ran to what felt like a hard effort, walked the first 30 seconds or so of each recovery & jogged the rest. Pleased with the pace achieved. 1) 0.53mi - 6:09(11:34/mi) 114/121bpm [1319b/mi] 51cal 209/248W 2) 0.87mi - 10:19(11:49/mi) 121/136bpm [1430b/mi] 88cal 193/405W 3) 0.77mi - 9:01(11:42/mi) 118/123bpm [1381b/mi] 72cal 204/348W 4) 0.25mi - 1:56(7:35/mi) 124/135bpm [941b/mi] 16cal 299/385W 5) 0.09mi - 59(11:27/mi) 131/134bpm [1501b/mi] 9cal 204/313W 6) 0.28mi - 2:01(7:10/mi) 139/143bpm [997b/mi] 21cal 323/351W 7) 0.08mi - 1:00(13:05/mi) 136/142bpm [1779b/mi] 9cal 202/319W 8) 0.29mi - 2:01(6:53/mi) 136/140bpm [936b/mi] 21cal 338/360W 9) 0.07mi - 1:01(14:29/mi) 135/140bpm [1954b/mi] 9cal 163/357W 10) 0.28mi - 1:59(7:06/mi) 142/152bpm [1007b/mi] 21cal 323/358W 11) 0.07mi - 1:00(15:08/mi) 144/153bpm [2178b/mi] 10cal 158/356W 12) 0.29mi - 2:00(7:01/mi) 144/154bpm [1010b/mi] 22cal 331/370W 13) 0.07mi - 1:00(14:09/mi) 142/154bpm [2008b/mi] 10cal 166/324W 14) 0.28mi - 2:00(7:06/mi) 142/153bpm [1007b/mi] 21cal 323/345W 15) 0.06mi - 1:00(16:03/mi) 141/153bpm [2263b/mi] 9cal 113/317W 16) 0.29mi - 2:00(6:56/mi) 143/155bpm [992b/mi] 21cal 338/384W 17) 0.07mi - 1:00(14:27/mi) 145/155bpm [2095b/mi] 10cal 149/354W 18) 0.29mi - 2:00(6:54/mi) 145/155bpm [1001b/mi] 21cal 337/374W 19) 0.07mi - 1:00(14:14/mi) 148/155bpm [2107b/mi] 10cal 147/346W 20) 0.29mi - 2:00(6:51/mi) 145/151bpm [994b/mi] 21cal 340/374W 21) 0.06mi - 1:03(16:24/mi) 146/157bpm [2396b/mi] 11cal 115/325W 22) 0.28mi - 1:55(6:49/mi) 146/155bpm [995b/mi] 20cal 351/436W 23) 0.22mi - 2:49(12:39/mi) 137/155bpm [1733b/mi] 26cal 180/334W 23rd Apr 2024, 7:54pm EvilPixie wrote: Well done some speedy work 23rd Apr 2024, 7:59pm Ness wrote: Well done. Another great track session! 👏 23rd Apr 2024, 8:04pm northernslowcoach wrote: Looks good :) 23rd Apr 2024, 8:18pm Sombrero wrote: Nice work :-) 23rd Apr 2024, 9:00pm RRR-CAZ 🇬🇧 wrote: Grand session 23rd Apr 2024, 9:05pm Autumnleaves wrote: Notes added :) 23rd Apr 2024, 9:41pm .B. wrote: Speedy :) Add a comment 1.1mi, 18:51 Walk - General 1) 1mi - 17:23(17:23/mi) 88/94bpm [1530b/mi] 87cal 58/64rpm 2) 0.09mi - 1:28(15:46/mi) 95/104bpm [1497b/mi] 8cal 57/66rpm 23rd Apr 2024, 4:55pm northernslowcoach wrote: any warmer? 23rd Apr 2024, 5:25pm Autumnleaves wrote: Slightly - still wore my gloves! Add a comment 0.5mi, 8:34 Walk - General And back 1) 0.47mi - 8:34(18:15/mi) 95/104bpm [1734b/mi] 42cal 55/71rpm Add a comment 0.6mi, 25:15 Swim - General Pool - rather busy but managed. 1) 0.56mi - 25:15(45:10/mi) 112/147bpm [5059b/mi] 133cal 29/rpm 23rd Apr 2024, 12:48pm Ness wrote: Well done. Hope the pool wasn't too busy today. 23rd Apr 2024, 1:25pm Autumnleaves wrote: It was to start with but it eased off in the second half! Add a comment 0.5mi, 8:21 Walk - General To the gym - sunny!! 1) 0.53mi - 8:21(15:48/mi) 101/110bpm [1596b/mi] 40cal 59/88rpm 23rd Apr 2024, 1:44pm northernslowcoach wrote: Yay :) Add a comment 1mi, 17:43 Walk - General Walk to work - still cold but dry today (so far...) 1) 1mi - 17:40(17:40/mi) 63/76bpm [1113b/mi] 35cal 58/65rpm 2) 0mi - 3(14:56/mi) 63/64bpm [941b/mi] 61/62rpm 23rd Apr 2024, 9:40am northernslowcoach wrote: got your gloves today? 23rd Apr 2024, 10:02am Autumnleaves wrote: Yes! Add a comment 0mi, 27:42 Cross - Yoga YWA - Build 14/30 - I am strong. Nice feisty flow - legs feel a bit tight, hope a swim today will help that. 23rd Apr 2024, 8:20am northernslowcoach wrote: good morning :) 23rd Apr 2024, 8:22am Autumnleaves wrote: Morning x 23rd Apr 2024, 8:23am .B. wrote: Namaste x 23rd Apr 2024, 8:58am Ness wrote: Namaste x 23rd Apr 2024, 9:27am Bintmcskint wrote: Namaste x Add a comment	4.1mi, 43:35 Run - Social Lovely group run, perfect conditions! Kept to low heart rate & felt livelier than I expected to! 1) 1mi - 11:01(11:01/mi) 125/130bpm [1377b/mi] 101cal 228/276W 2) 1mi - 10:24(10:24/mi) 126/132bpm [1309b/mi] 95cal 221/279W 3) 1mi - 10:45(10:45/mi) 128/136bpm [1377b/mi] 100cal 233/309W 4) 1mi - 10:25(10:25/mi) 128/135bpm [1333b/mi] 94cal 235/292W 5) 0.07mi - 1:00(14:08/mi) 136/136bpm [1922b/mi] 9cal 247/318W 24th Apr 2024, 7:25pm Ness wrote: Very nice! Well done! 24th Apr 2024, 8:02pm Autumnleaves wrote: Thanks - beautiful evening. 24th Apr 2024, 8:05pm RRR-CAZ 🇬🇧 wrote: Nice 👌 24th Apr 2024, 8:37pm .B. wrote: Excellent low HR 👍 24th Apr 2024, 9:38pm northernslowcoach wrote: Nicely done :) 24th Apr 2024, 9:39pm Sombrero wrote: Nicely done :-) Add a comment 1.1mi, 19:05 Walk - General Back to Victoria. Platform 4 again, longer walk! 1) 1mi - 16:59(16:59/mi) 88/100bpm [1494b/mi] 87cal 58/64rpm 2) 0.14mi - 2:06(14:59/mi) 95/105bpm [1424b/mi] 10cal 56/72rpm Add a comment 1.4mi, 21:54 Walk - General Wander into town hunting for presents! Bit warmer out there now. 1) 1mi - 17:31(17:31/mi) 85/101bpm [1489b/mi] 88cal 57/123rpm 2) 0.38mi - 4:23(11:38/mi) 93/98bpm [1082b/mi] 28cal 59/63rpm Add a comment 1.1mi, 17:59 Walk - General 1) 1mi - 17:14(17:14/mi) 85/102bpm [1465b/mi] 90cal 56/63rpm 2) 0.05mi - 44(16:24/mi) 91/93bpm [1493b/mi] 4cal 57/59rpm 24th Apr 2024, 9:40am northernslowcoach wrote: Any warmer? X 24th Apr 2024, 10:51am Autumnleaves wrote: Marginally - sun was out but still put my gloves on! 24th Apr 2024, 11:57am northernslowcoach wrote: 👍 me too Add a comment 0mi, 26:45 Cross - Yoga YWA - Build 24/30. Yoga for tired legs. Perfect for today! Bonnie a rather over-enthusiastic participant for a time! 24th Apr 2024, 8:47am northernslowcoach wrote: Good morning to you both x 24th Apr 2024, 8:50am Ness wrote: Namaste 24th Apr 2024, 8:53am .B. wrote: Namaste dog 24th Apr 2024, 9:26am EvilPixie wrote: Oh might try this one later! Add a comment	0.5mi, 8:44 Walk - General Emerged to rain!! 1) 0.48mi - 8:44(18:19/mi) 102/110bpm [1869b/mi] 47cal 58/64rpm Add a comment 0.6mi, 24:31 Swim - Pool Great swim today - pool not too busy and as this is my main exercise I threw myself into it and swam further than I have for a while. 1) 0.59mi - 24:31(41:33/mi) 120/149bpm [4985b/mi] 160cal 30/rpm 25th Apr 2024, 7:00pm northernslowcoach wrote: Well swum swim Add a comment 0.6mi, 8:15 Walk - General To the gym 1) 0.61mi - 8:15(13:27/mi) 95/109bpm [1278b/mi] 50cal 59/70rpm Add a comment 1mi, 17:37 Walk - General 1) 1mi - 17:34(17:34/mi) 68/96bpm [1194b/mi] 42cal 59/76rpm 2) 0mi - 3(15:39/mi) 96/96bpm [1502b/mi] 25th Apr 2024, 10:00am northernslowcoach wrote: still glove weather! 25th Apr 2024, 2:19pm Autumnleaves wrote: Yes! Add a comment 0mi, 20:00 Cross - Yoga YWA - Build 25/30 - Yoga for Runners, Physical & Mental Stamina - I don't think I'd done this before. It was good - some nice focussed stretching. Bonnie thought lying under me during the forearm plank was great fun, and then helped with puppy posture... 25th Apr 2024, 8:13am Ness wrote: Sounds like a good one. Might try that next week after my race sometime. 25th Apr 2024, 8:24am .B. wrote: Aw :) namaste x 25th Apr 2024, 8:33am northernslowcoach wrote: awww dog namaste to you both x 25th Apr 2024, 9:31am Bintmcskint wrote: Namaste x Add a comment

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