Rosehip
Last on at 2pm, 28th Mar 2024
F55 Bedfordshire
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Races
87 -
Miles
11645 -
Miles
24 -
Miles
35 -
Miles
2740 -
WAVA
55.20% -
400m
1:57 -
Mile
8:58 -
5k
29:52 -
5M
52:46 -
10k
1:00:21 -
10M
1:57:13 -
Half
2:14:10 -
20M
3:44:01 -
Mara
5:26:26 -
50k
7:10:38
About Me | |
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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.
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Random Q&A | See your Q&A |
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Describe your ideal run, ride or swim. Spring or Autumn early morning misty sunshine, as far as I fancy taking as long as it takes |
Recent Blogs | |
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Monday mutterings, March (week whatever) 12/30 | 25th Mar |
March(3) Monday mutterings, 11/30 | 18th Mar |
March wk 2, 10/30 | 11th Mar |
March Monday mutterings. 1, 9/30 | 4th Mar |
My parkrun |
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No parkrun selected |
Recent Training | |||
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28th Mar
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Intervals | 5.1mi | 1:06:41 |
26th Mar
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General | 3.5mi | 47:32 |
25th Mar
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Long Run | 9mi | 2:06:35 |
24th Mar
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General | 0.5mi | 14:18 |
23rd Mar
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General | 1.9mi | 47:44 |
Planned Races | |
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Greensand Country Ultra | 26th May |
Herts Hobble - Long | 23rd Jun |
F’Laps | 6th Jul |
Lakeland 50 | 27th Jul |
12 Month Benchmarks | Run |
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100m | 26 |
200m | 58 |
Mile | 10:41 |
5k | 36:28 |
5mi | 1:01:56 |
10k | 1:20:36 |
10mi | 2:14:42 |
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 |
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2024 Targets | Set your targets |
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Recent Threads |
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Mundane thread |
Connections (Only Connect fans) |
Wordle fans |
100 miles a month in 2024 |
Fetch Birdwatchers |
Lakeland 100(and 5) and 50. 2022 onwards 😁 |
Followers (64) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | PB | WB |
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400m | 1 | 1:57 50.65 | 1:57
7:51/mi
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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
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54.40 | ||||||
4km | 1 | 27:37 51.01 | 27:37
11:07/mi
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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
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54.68 | ||||
5mi | 1 | 52:46 49.89 | 52:46
10:33/mi
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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
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55.20 | ||||||||
8.1mi | 1 | 1:35:03 45.82 | 1:35:03
11:44/mi
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45.82 | ||||||||||||
14km | 1 | 2:03:56 41.11 | 2:03:56
14:15/mi
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41.11 | ||||||||||||
15km | 2 | 2:01:43 45.02 | 2:14:08 41.88 | 2:01:43
13:04/mi
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45.02 | |||||||||||
10mi | 1 | 1:57:13 48.47 | 1:57:13
11:43/mi
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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
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54.39 | ||||||
17.5mi | 1 | 4:47:00 37.72 | 4:47:00
16:24/mi
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37.72 | ||||||||||||
18mi | 3 | 5:27:54 34.47 | 5:33:00 34.40 | 5:27:54
18:13/mi
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34.47 | |||||||||||
18.5mi | 1 | 5:34:30 34.32 | 5:34:30
18:05/mi
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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
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50.29 | ||||||||||
25.4mi | 1 | 7:07:00 36.52 | 7:07:00
16:49/mi
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36.52 | ||||||||||||
25.6mi | 1 | 7:55:00 34.00 | 7:55:00
18:33/mi
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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
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45.69 | |||||||||
26.5mi | 1 | 8:50:00 32.07 | 8:50:00
20:00/mi
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32.07 | ||||||||||||
27mi | 1 | 8:57:00 31.05 | 8:57:00
19:53/mi
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31.05 | ||||||||||||
50km | 2 | 7:10:38 42.66 | 8:06:45 41.35 | 7:10:38
13:52/mi
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42.66 | |||||||||||
35mi | 1 | 9:18:49 38.94 | 9:18:49
15:58/mi
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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
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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 2022: 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 | 17 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 36 |
2024 | 0.5 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
2024 | 102 | 100 | 95 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 297 |
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 |
Fri 1st Mar
Mar 1
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Sat 2nd Mar
Mar 2
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Sun 3rd Mar
Mar 3
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Mon 4th Mar
Mar 4
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Tue 5th Mar
Mar 5
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Wed 6th Mar
Mar 6
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Thu 7th Mar
Mar 7
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back to basics with hip curls and rollback/ roll ups. finished with candlesticks.
Back a bit sore, but think this was what was needed after yesterday's driving. a new member today who was somewhat surprised that Erin's classes are not quite the easy stretch and relax sessions that she was used to. |
Between chores and showers, was just starting to spit again last five mintes
Garmin wouldn't pick up hr to begin with, then seemed to be high for effort, wasn't showing the usual screen either so no idea what I've done to it. Random run lengths 2.8 maintaining base, load 38. Summary === 1) 1mi - 13:19(13:19/mi) 114/138bpm [1517b/mi] 107cal 227/388W 2) 1mi - 13:32(13:32/mi) 139/148bpm [1880b/mi] 109cal 202/293W 3) 1mi - 12:53(12:53/mi) 143/145bpm [1843b/mi] 108cal 216/248W 4) 0.11mi - 1:30(14:06/mi) 141/145bpm [1988b/mi] 13cal 201/278W 2nd Mar 2024, 3:12pm
Ness wrote: Well done 2nd Mar 2024, 3:13pm
Velociraptor wrote: Well done :)2nd Mar 2024, 3:18pm
Jaks wrote: Well done 👏 2nd Mar 2024, 3:42pm
Rosehip wrote: thanks all :)2nd Mar 2024, 3:58pm
northernslowcoach wrote: Timely :)2nd Mar 2024, 6:42pm
Bintmcskint wrote: Top work :-)2nd Mar 2024, 8:19pm
Rosehip wrote: thanks :) Add a comment
|
random run lengths, some 4/1 in the middle,
several pet the dog stops and a wait to cross the road twice cold wet feet, but sun quite springlike Very muddy 3.1impacting aerobic base, load 78 Summary === 1) 1mi - 13:28(13:28/mi) 116/134bpm [1561b/mi] 108cal 217/339W 2) 1mi - 13:25(13:25/mi) 133/143bpm [1784b/mi] 106cal 203/257W 3) 1mi - 13:28(13:28/mi) 135/141bpm [1818b/mi] 106cal 200/267W 4) 1mi - 13:51(13:51/mi) 135/141bpm [1870b/mi] 109cal 197/272W 5) 0.66mi - 9:06(13:42/mi) 131/140bpm [1795b/mi] 72cal 196/272W 3rd Mar 2024, 2:32pm
Ness wrote: Well done 3rd Mar 2024, 2:36pm
♪♫ Synge ♪♫ wrote: NIce steady pace - well done!3rd Mar 2024, 2:40pm
Velociraptor wrote: Well done :)3rd Mar 2024, 2:49pm
Rosehip wrote: thanks, folks :)3rd Mar 2024, 3:06pm
northernslowcoach wrote: Well run :)3rd Mar 2024, 3:21pm
Jaks wrote: Nice pacing, well done 👏 3rd Mar 2024, 5:46pm
RRR-CAZ 🇬🇧 wrote: Good job 👍 3rd Mar 2024, 7:14pm
Rosehip wrote: thank you :) Add a comment
|
first RSPB loop of the campaign and 2 hrs ticked off - needing a pointless wiggle around at the end.
random run lengths apart from mile 2 which was a nice steady jog. tried not to walk for more than the 30s up any of the 'hills' but failed on Galley Hill runs with multiple loops need to go on the plan, I think. 3.7 impacting aerobic endurance , load 136. Split Summary === 1) 1mi - 13:49(13:49/mi) 119/138bpm [1644b/mi] 106cal 208/311W 2) 1mi - 12:34(12:34/mi) 140/143bpm [1760b/mi] 108cal 228/327W 3) 1mi - 14:29(14:29/mi) 135/147bpm [1955b/mi] 115cal 196/310W 4) 1mi - 14:03(14:03/mi) 137/148bpm [1924b/mi] 111cal 196/297W 5) 1mi - 14:29(14:29/mi) 140/152bpm [2028b/mi] 117cal 204/323W 6) 1mi - 13:44(13:44/mi) 138/145bpm [1894b/mi] 106cal 196/255W 7) 1mi - 13:58(13:58/mi) 142/148bpm [1982b/mi] 106cal 190/272W 8) 1mi - 13:49(13:49/mi) 140/148bpm [1934b/mi] 105cal 194/278W 9) 0.65mi - 9:19(14:19/mi) 139/148bpm [1990b/mi] 70cal 187/270W 4th Mar 2024, 1:42pm
Fenland Flier wrote: A nice distance, well done. 4th Mar 2024, 1:43pm
Ness wrote: Well done 👏4th Mar 2024, 1:43pm
northernslowcoach wrote: Good miles :)4th Mar 2024, 1:49pm
Rosehip wrote: thanks folks4th Mar 2024, 2:03pm
Velociraptor wrote: Well done :)4th Mar 2024, 2:08pm
RRR-CAZ 🇬🇧 wrote: A good Monday distance run 😀4th Mar 2024, 2:12pm
Rosehip wrote: thanks both
Monday is the new Sunday here :)4th Mar 2024, 3:05pm
Jaks wrote: Well done 👏, nice mileage 😁4th Mar 2024, 3:34pm
Rosehip wrote: thanks Jaks :)4th Mar 2024, 3:59pm
♪♫ Synge ♪♫ wrote: Nice! Add a comment
|
ugh, not the best. Too many 30/30s not enough continuous and struggled to keep hr down.
plan said 90 minutes and had to argue with self to do enough wiggles from the basic bare min loop to get over the hour. also diddled self out of a couple of 100 metres and 4 or 5 circles with some garminumptiness after watching geese on the res. 3.0 impacting aerobic base. load 79 Summary === 1) 1mi - 13:57(13:57/mi) 118/135bpm [1645b/mi] 106cal 199/265W 2) 1mi - 14:49(14:49/mi) 130/138bpm [1926b/mi] 110cal 177/332W 3) 1mi - 13:42(13:42/mi) 136/142bpm [1862b/mi] 107cal 198/270W 4) 1mi - 13:45(13:45/mi) 137/143bpm [1883b/mi] 108cal 198/329W 5) 1mi - 13:47(13:47/mi) 136/145bpm [1875b/mi] 107cal 195/262W 6) 0.17mi - 2:20(13:56/mi) 137/140bpm [1909b/mi] 18cal 186/232W 5th Mar 2024, 1:34pm
Ness wrote: Well done 👏5th Mar 2024, 2:02pm
Velociraptor wrote: Well done :)5th Mar 2024, 2:23pm
northernslowcoach wrote: but it's another 5 miles :)5th Mar 2024, 2:24pm
Rosehip wrote: thanks ladies :) Add a comment
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Split Summary
=== 1) 0.56mi - 8:59(16:10/mi) 91/98bpm [1471b/mi] 54cal 61/71rpm Add a comment
Erin's warm up for Pilates, folds and triangles then the hip mobility movements N gave me last year.
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And the 20 wk plan starts with the usual
easy hour with 2 x 5 30/20/10 easy/run/RUN field tracks haven't quite dried out, last mile went ankle deep in the mud then had to find a deep clean puddle to wash shoes and feet in. even fatter and slower than this point last year *sighs* 3.2 impacting base, anaerobic 0.3, no anaerobic benefit. 1) 1mi - 13:07(13:07/mi) 122/135bpm [1600b/mi] 107cal 225/366W 2) 0.13mi - 1:53(14:41/mi) 127/137bpm [1864b/mi] 14cal 171/272W 3) 0.04mi - 30(12:44/mi) 127/131bpm [1618b/mi] 4cal 267/294W 4) 0.03mi - 20(10:12/mi) 135/137bpm [1377b/mi] 3cal 260/269W 5) 0.02mi - 10(8:40/mi) 137/138bpm [1188b/mi] 2cal 316/334W 6) 0.04mi - 30(13:43/mi) 137/139bpm [1879b/mi] 5cal 253/299W 7) 0.03mi - 20(10:32/mi) 141/141bpm [1486b/mi] 3cal 233/248W 8) 0.02mi - 10(9:06/mi) 142/142bpm [1292b/mi] 2cal 250/255W 9) 0.04mi - 30(13:40/mi) 143/145bpm [1954b/mi] 5cal 250/293W 10) 0.03mi - 20(9:59/mi) 143/145bpm [1429b/mi] 3cal 247/287W 11) 0.02mi - 10(8:51/mi) 146/147bpm [1292b/mi] 2cal 284/289W 12) 0.04mi - 30(13:43/mi) 140/148bpm [1920b/mi] 5cal 252/308W 13) 0.03mi - 20(10:34/mi) 143/144bpm [1510b/mi] 3cal 224/254W 14) 0.02mi - 10(8:01/mi) 145/146bpm [1162b/mi] 2cal 290/326W 15) 0.04mi - 30(13:29/mi) 148/150bpm [1995b/mi] 5cal 212/327W 16) 0.03mi - 20(11:09/mi) 145/147bpm [1617b/mi] 3cal 233/251W 17) 0.02mi - 10(8:51/mi) 148/149bpm [1311b/mi] 2cal 256/274W 18) 0.14mi - 2:00(14:38/mi) 140/154bpm [2049b/mi] 16cal 188/330W 19) 0.04mi - 30(12:33/mi) 120/126bpm [1507b/mi] 3cal 183/223W 20) 0.03mi - 20(10:27/mi) 131/134bpm [1369b/mi] 3cal 246/279W 21) 0.02mi - 10(9:22/mi) 136/137bpm [1273b/mi] 2cal 258/271W 22) 0.04mi - 30(14:07/mi) 143/145bpm [2019b/mi] 5cal 195/274W 23) 0.03mi - 20(12:44/mi) 137/139bpm [1745b/mi] 3cal 238/294W 24) 0.02mi - 10(8:42/mi) 137/138bpm [1193b/mi] 2cal 268/294W 25) 0.04mi - 30(14:08/mi) 139/144bpm [1964b/mi] 4cal 207/313W 26) 0.03mi - 20(10:28/mi) 142/143bpm [1485b/mi] 3cal 216/249W 27) 0.02mi - 10(8:13/mi) 145/146bpm [1191b/mi] 2cal 271/300W 28) 0.04mi - 30(14:05/mi) 147/150bpm [2069b/mi] 5cal 285/333W 29) 0.03mi - 20(10:33/mi) 147/148bpm [1551b/mi] 4cal 279/318W 30) 0.02mi - 10(8:39/mi) 148/148bpm [1280b/mi] 2cal 256/274W 31) 0.04mi - 30(14:08/mi) 153/156bpm [2161b/mi] 5cal 148/324W 32) 0.03mi - 20(9:35/mi) 148/150bpm [1418b/mi] 3cal 221/290W 33) 0.02mi - 10(8:23/mi) 152/153bpm [1273b/mi] 2cal 303/324W 34) 0.13mi - 2:01(15:29/mi) 139/157bpm [2153b/mi] 16cal 172/330W 35) 0mi - 2(14:55/mi) 118/118bpm [1761b/mi] 141/141W 36) 1mi - 13:50(13:50/mi) 135/144bpm [1867b/mi] 107cal 197/352W 37) 1mi - 13:58(13:58/mi) 135/146bpm [1886b/mi] 104cal 182/279W 38) 0.03mi - 32(15:14/mi) 136/138bpm [2071b/mi] 4cal 221/238W 7th Mar 2024, 3:40pm
Jaks wrote: Nice, well done 👏 7th Mar 2024, 4:28pm
Velociraptor wrote: Well done :)7th Mar 2024, 7:02pm
northernslowcoach wrote: Well run :)7th Mar 2024, 8:46pm
RRR-CAZ 🇬🇧 wrote: Good start :-) 7th Mar 2024, 9:15pm
Rosehip wrote: thanks all :) Add a comment
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The wind from an unusual direction was annoying, struggled to keep hr in the blue
Plan on here said 4 miles easy, but just seen it should have been 45 mins recovery, oh well *shrugs* mainly enjoyed that, sunshine was nice but too much traffic on the lanes for comfort. (mile 2 was the muddy trail mile) 3.1 impacting base, load 86 1) 1mi - 13:28(13:28/mi) 122/136bpm [1644b/mi] 108cal 213/337W 2) 1mi - 14:11(14:11/mi) 130/139bpm [1844b/mi] 107cal 190/263W 3) 1mi - 12:53(12:53/mi) 141/148bpm [1817b/mi] 111cal 229/367W 4) 1mi - 13:11(13:11/mi) 137/147bpm [1805b/mi] 105cal 204/319W 5) 0.82mi - 11:11(13:37/mi) 138/145bpm [1879b/mi] 88cal 214/344W 8th Mar 2024, 2:55pm
Ness wrote: Good effort, particularly considering the conditions. Well done. 👏8th Mar 2024, 2:59pm
Velociraptor wrote: Well done :)8th Mar 2024, 10:29pm
northernslowcoach wrote: Good stuff :)9th Mar 2024, 8:11am
Rosehip wrote: thanks all x Add a comment
full dead bug series - oof!
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walk back with the shopping
1) 1mi - 16:52(16:52/mi) 115/127bpm [1939b/mi] 100cal 61/69rpm 2) 0.03mi - 31(16:19/mi) 107/109bpm [1747b/mi] 3cal 62/64rpm 9th Mar 2024, 4:34pm
northernslowcoach wrote: Strength training ;)9th Mar 2024, 5:18pm
Rosehip wrote: :) Add a comment
Utility circuitous route to the Co-op
was supposed to be "pickups" 6 x 4 min easy 1 min hard - but Garminumptiness at the start when I paused to answer text from Husband meant I lost the workout - so just did random minutes whenever the pavement looked appropriate. 3.2 aerobic impacting base + an odd 0.7 anaerobic which is bobbins. load 99. 1) 1mi - 13:43(13:43/mi) 121/135bpm [1660b/mi] 112cal 204/366W 2) 1mi - 12:45(12:45/mi) 136/153bpm [1734b/mi] 110cal 218/295W 3) 1mi - 12:50(12:50/mi) 142/156bpm [1823b/mi] 110cal 217/322W 4) 0.74mi - 9:35(12:55/mi) 145/157bpm [1872b/mi] 85cal 219/328W 9th Mar 2024, 3:39pm
Ness wrote: Well done 👏9th Mar 2024, 3:49pm
Rosehip wrote: thanks Ness :)9th Mar 2024, 4:12pm
♪♫ Synge ♪♫ wrote: Good work!9th Mar 2024, 4:35pm
northernslowcoach wrote: Nicely done despite the garminumptiness:)9th Mar 2024, 4:58pm
Corrah wrote: Good stuff :)9th Mar 2024, 5:17pm
Rosehip wrote: thank you x9th Mar 2024, 5:39pm
Velociraptor wrote: Well done :)9th Mar 2024, 5:46pm
Jaks wrote: Well done 👏 9th Mar 2024, 7:59pm
Rosehip wrote: thanks :) Add a comment
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started to do this
https://youtu.be/lIRTF6T5nDg?si=zGkqbGMRWG2GGe3i decided the three moves was enough for today so did a third round/triset 3x single arm rows, 6kg kb 12 each side chest press from shoulder/hip bridge @9lb DB x12 shoulder press, 9lb DB x 12 6kg is too light for the rows and 9lb a bit heavy for shoulder press - need to do without the vid so have time to adjust weights better. 10th Mar 2024, 3:39pm
Ness wrote: Nice range of exercises. Well done 👏10th Mar 2024, 3:53pm
Rosehip wrote: Garmin is sort of right but in the wrong order :)
10th Mar 2024, 7:30pm
northernslowcoach wrote: Nicely done 💪 10th Mar 2024, 9:12pm
Rosehip wrote: thanks :) Add a comment
3(5 mins elliptical + 1 min maxiclimber) +2 mins of Cee's warm up.
Garmin says 2.4 aerobic, benefit recovery recovery hr 46 10th Mar 2024, 7:29pm
northernslowcoach wrote: Good stuff :)10th Mar 2024, 9:13pm
Rosehip wrote: ta x Add a comment
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By the time I got out the door I wasn't really in the mood.
Collected a bug from The Bidlake memorial and decided against cutting back across a rather damp Riddy loops around town to get to an hour and then a little more- but not enough for the bigger plan's 90 minutes 3.1 impacting aerobic base load 85 1) 1mi - 13:33(13:33/mi) 121/132bpm [1639b/mi] 106cal 205/335W 2) 1mi - 13:55(13:55/mi) 127/135bpm [1768b/mi] 105cal 191/309W 3) 1mi - 13:41(13:41/mi) 132/140bpm [1806b/mi] 109cal 198/271W 4) 1mi - 13:33(13:33/mi) 133/141bpm [1803b/mi] 106cal 201/321W 5) 1mi - 14:12(14:12/mi) 132/141bpm [1874b/mi] 104cal 180/268W 6) 0.55mi - 7:53(14:14/mi) 135/146bpm [1921b/mi] 60cal 189/264W 11th Mar 2024, 2:35pm
Jaks wrote: Well done 👏 11th Mar 2024, 3:18pm
northernslowcoach wrote: Good going to say you weren’t in the mood :)11th Mar 2024, 3:34pm
Ness wrote: Well done 😀11th Mar 2024, 4:17pm
Rosehip wrote: thanks ladies11th Mar 2024, 7:44pm
Fenland Flier wrote: Almost 77 minutes of not being in the mood, well done for the perseverance. 11th Mar 2024, 8:30pm
Rosehip wrote: thanks FF :) Add a comment
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Not f&c but lunch at The Stage walk with mum
v nice, but forgot to stop watch. also deli/bakery and butchers shopping 1) 1mi - 44:28(44:28/mi) 53/66bpm [2357b/mi] 58cal 8/75rpm 2) 0.27mi - 5:56(22:23/mi) 71/84bpm [1589b/mi] 11cal 50/56rpm Add a comment
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It's bloody windy *again*
Bugs were town side of the A1 so went that way to find some shelter and the rspb bumpy bits. This was the run that would normally be a Tuesday with Wednesday rest - except for the Wednesdays when it's mum's gardening group like this week Plan had 60 mins - 50/100 mile options were 45/90 so did the longer one. Don't like what trying to run the upslope does to my HR! 3.5 base, load 115 1) 1mi - 13:53(13:53/mi) 118/133bpm [1638b/mi] 106cal 200/315W 2) 1mi - 13:21(13:21/mi) 134/141bpm [1788b/mi] 109cal 211/282W 3) 1mi - 13:42(13:42/mi) 136/143bpm [1863b/mi] 108cal 198/288W 4) 1mi - 14:23(14:23/mi) 143/158bpm [2056b/mi] 121cal 203/361W 5) 1mi - 13:20(13:20/mi) 142/150bpm [1894b/mi] 105cal 195/276W 6) 1mi - 13:16(13:16/mi) 142/154bpm [1883b/mi] 105cal 198/280W 7) 0.69mi - 9:40(14:05/mi) 140/145bpm [1972b/mi] 75cal 196/281W 13th Mar 2024, 11:49am
RRR-CAZ 🇬🇧 wrote: Nice 👍 13th Mar 2024, 12:00pm
Jaks wrote: Definitely windy out there again, well done 👏 13th Mar 2024, 12:31pm
Ness wrote: Breezy here too. Well done 👏13th Mar 2024, 1:11pm
Velociraptor wrote: Well done :)13th Mar 2024, 2:09pm
Fenland Flier wrote: Well done for getting out in the wind. 13th Mar 2024, 2:15pm
Rosehip wrote: thank you all :) Add a comment
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Set off into the wind with quads trying to tell me they had run up and down Fusedale rather than the rspb yesterday - they didn't loosen up at all so the 30 minutes 'field test' at threshold effort on the plan was not going to happen. Instead of turning round at the church and running back on the road at effort, I went down sand lane and pootled home on mud instead
didn't see the point of the field test anyway, so will jig the plan forward a bit to give wriggle- room later. 3.0 impacting base, load 76. 1) 1mi - 13:43(13:43/mi) 116/130bpm [1590b/mi] 105cal 207/355W 2) 1mi - 14:00(14:00/mi) 128/137bpm [1791b/mi] 104cal 191/304W 3) 1mi - 13:51(13:51/mi) 135/143bpm [1869b/mi] 109cal 196/304W 4) 1mi - 13:35(13:35/mi) 135/143bpm [1835b/mi] 105cal 192/250W 5) 1mi - 13:54(13:54/mi) 134/141bpm [1863b/mi] 104cal 190/282W 6) 0.01mi - 8(18:55/mi) 139/139bpm [2629b/mi] 1cal 95/247W 14th Mar 2024, 4:03pm
Velociraptor wrote: Well done :)14th Mar 2024, 4:10pm
Rosehip wrote: thank you :)14th Mar 2024, 8:06pm
Jaks wrote: Well done 👏 14th Mar 2024, 9:14pm
Rosehip wrote: thanks Jaks :) Add a comment
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Fri 15th Mar
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Today's choice was 45/60/90 recovery/easy
recovery won today Garmin says 2.7 maintaining base load 61 (it also says HRV low and training readiness low and I think I agree with it for once) 1) 1mi - 13:36(13:36/mi) 114/127bpm [1551b/mi] 104cal 204/344W 2) 1mi - 13:29(13:29/mi) 129/137bpm [1739b/mi] 108cal 203/306W 3) 1mi - 13:31(13:31/mi) 133/139bpm [1799b/mi] 109cal 202/293W 4) 0.29mi - 3:54(13:36/mi) 134/140bpm [1822b/mi] 31cal 184/268W 15th Mar 2024, 3:47pm
Velociraptor wrote: Well done :)15th Mar 2024, 4:03pm
Jaks wrote: Well done 👏 15th Mar 2024, 4:18pm
Rosehip wrote: thanks :) Add a comment
Whilst waiting for old ipad to be fixed, wanted a loop for circles but forgot there wasn't a pavement. refreshed a cz or two - hopefully.
1) 1mi - 16:07(16:07/mi) 97/107bpm [1563b/mi] 97cal 61/72rpm 2) 1mi - 14:41(14:41/mi) 100/110bpm [1469b/mi] 95cal 64/69rpm 3) 0.06mi - 52(14:50/mi) 103/106bpm [1528b/mi] 6cal 64/65rpm Add a comment
Some strong stretches that my back didn’t like this week
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3-plan Choice today was : 60/60 with 1 min pickups/90
head said got for the 90 mins but legs and creaky joints decided 60 was plenty today some longer runny bits on the road bits 3.0 base, load 78. 1) 1mi - 13:56(13:56/mi) 118/133bpm [1644b/mi] 105cal 205/321W 2) 1mi - 13:33(13:33/mi) 129/139bpm [1747b/mi] 107cal 204/319W 3) 1mi - 13:40(13:40/mi) 133/140bpm [1817b/mi] 107cal 196/280W 4) 1mi - 13:26(13:26/mi) 137/145bpm [1840b/mi] 107cal 203/265W 5) 1mi - 13:40(13:40/mi) 135/145bpm [1845b/mi] 106cal 193/255W 6) 0.12mi - 1:47(14:50/mi) 137/140bpm [2032b/mi] 14cal 197/252W 16th Mar 2024, 2:01pm
Jaks wrote: Nicely paced, well done 👏 16th Mar 2024, 2:25pm
Rosehip wrote: thanks Jaks :)16th Mar 2024, 2:30pm
northernslowcoach wrote: Well run :)16th Mar 2024, 2:32pm
Rosehip wrote: thank you :)16th Mar 2024, 4:10pm
Velociraptor wrote: Well done :)16th Mar 2024, 5:18pm
Rosehip wrote: ta V'rap Add a comment
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Choice was 60/90/90 mins, overachieved a little as I was halfway down Stratford road (to collect the rundles I'd deposited there when half asleep this morning), when I remembered the waxwing sighting on Sunderland road and decided that aged joints probably didn't want to run down the hill from the rspb anyway
Turned around and headed for Marshalls. No sign if they were there they were in someone's garden behind a fence and being quiet! Had a scout of a couple of other likely places (involving some garminumptiness and doing self out of a few hundred yards) but think I'm out of luck this year. got quite warm out of the wind second half struggled to keep hr down. 3.5 base, load 118 ) 1mi - 13:43(13:43/mi) 119/133bpm [1633b/mi] 107cal 205/314W 2) 1mi - 13:23(13:23/mi) 130/143bpm [1740b/mi] 105cal 195/256W 3) 1mi - 13:50(13:50/mi) 136/144bpm [1881b/mi] 112cal 201/290W 4) 1mi - 13:54(13:54/mi) 136/143bpm [1891b/mi] 104cal 193/292W 5) 1mi - 13:50(13:50/mi) 139/147bpm [1924b/mi] 109cal 197/287W 6) 1mi - 13:55(13:55/mi) 138/146bpm [1920b/mi] 105cal 184/300W 7) 1mi - 14:06(14:06/mi) 141/147bpm [1989b/mi] 106cal 188/264W 8) 0.7mi - 9:56(14:11/mi) 137/148bpm [1943b/mi] 72cal 176/350W 18th Mar 2024, 2:20pm
northernslowcoach wrote: Good miles :)18th Mar 2024, 2:21pm
HellsBells wrote: Well done!18th Mar 2024, 2:25pm
Rosehip wrote: Thank you :)18th Mar 2024, 3:00pm
♪♫ Synge ♪♫ wrote: Good steady running!18th Mar 2024, 3:01pm
RRR-CAZ 🇬🇧 wrote: Good running :-) 18th Mar 2024, 3:05pm
Rosehip wrote: thanks gents :)18th Mar 2024, 3:16pm
Velociraptor wrote: Well done :) Shame about the birdies *chaffinch*
I have been known to put Rundles in very strange places in the small hours of the morning.18th Mar 2024, 4:52pm
Rosehip wrote: thanks V'rap :) Add a comment
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A little short of the minimum time (60/90/90 choice), but for today it'll do - garmin said training readiness was 7 poor before I went out (perfomance score was 3 so what does it know?)
Tt to ds on the tarmac at a steady easy jog, hr still goes above the blue warm! 2.8 maintaining base, load 65 1) 1mi - 14:21(14:21/mi) 117/137bpm [1679b/mi] 105cal 199/317W 2) 1mi - 13:49(13:49/mi) 129/137bpm [1783b/mi] 101cal 190/327W 3) 1mi - 13:10(13:10/mi) 137/145bpm [1805b/mi] 109cal 211/253W 4) 1mi - 13:26(13:26/mi) 140/147bpm [1881b/mi] 106cal 200/256W 5) 0.06mi - 45(12:33/mi) 141/144bpm [1769b/mi] 7cal 225/234W 19th Mar 2024, 1:36pm
Velociraptor wrote: Well done :)19th Mar 2024, 1:43pm
Rosehip wrote: thanks :)19th Mar 2024, 1:43pm
Ness wrote: Well done 19th Mar 2024, 1:45pm
Rosehip wrote: thanks, Ness :)19th Mar 2024, 2:08pm
northernslowcoach wrote: Well done /)19th Mar 2024, 3:16pm
RRR-CAZ 🇬🇧 wrote: Good job 👍 19th Mar 2024, 3:25pm
Rosehip wrote: thank you :)19th Mar 2024, 3:31pm
Jaks wrote: Well done 👏19th Mar 2024, 4:07pm
Rosehip wrote: ta Jaks :) Add a comment
and back
1) 1mi - 15:48(15:48/mi) 96/106bpm [1517b/mi] 96cal 63/67rpm 2) 0.21mi - 3:33(17:20/mi) 103/123bpm [1786b/mi] 20cal 61/67rpm Add a comment
To GP
1) 1mi - 16:21(16:21/mi) 100/111bpm [1635b/mi] 98cal 62/66rpm 2) 0.06mi - 1:00(16:20/mi) 105/108bpm [1715b/mi] 6cal 63/65rpm Add a comment
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The f&c march
1) 0.56mi - 9:37(17:16/mi) 83/94bpm [1434b/mi] 54cal 59/67rpm Add a comment
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and back, missing half of it due to garminumptiness
1) 0.32mi - 5:41(17:41/mi) 112/120bpm [1980b/mi] 34cal 58/66rpm Add a comment
Precautionary thoracic spine xray superb service, in and out in about 15 minutes!
1) 0.64mi - 10:36(16:27/mi) 110/126bpm [1810b/mi] 65cal 60/67rpm Add a comment
Choice was 5/5 or 6 x 3 minutes - supposed to be 'VO2max, but legs wouldn't run any harder, I probably should do these on a smoother surface and up a bit of a hill
pace depends on underfoot surface, not enough of a breeze to notice. cut no 4 short as didn't want a lung full of whatever they are spraying on the wheat *this time* Should have been 20 min cool down, but just looped around enough to get over 5 miles. not going to be troubling gfa any time soon. 3.6 threshold.. 0.4 no anaerobic benefit load 135. 1) 1.0mi - 13:26(13:26/mi) 124/137bpm [1665b/mi] 106cal 210/299W 2) 0.5mi - 6:34(13:16/mi) 138/152bpm [1830b/mi] 55cal 207/345W 3) 0.31mi - 3:00(9:36/mi) 154/163bpm [1479b/mi] 31cal 268/297W 4) 0.19mi - 3:00(15:42/mi) 139/163bpm [2182b/mi] 22cal 177/298W 5) 0.31mi - 3:00(9:43/mi) 152/162bpm [1477b/mi] 32cal 268/283W 6) 0.2mi - 3:00(15:08/mi) 139/163bpm [2104b/mi] 23cal 168/274W 7) 0.3mi - 3:00(9:59/mi) 154/163bpm [1537b/mi] 32cal 272/306W 8) 0.19mi - 3:00(16:04/mi) 140/165bpm [2250b/mi] 21cal 164/302W 9) 0.25mi - 2:35(10:10/mi) 152/164bpm [1544b/mi] 27cal 256/289W 10) 0.19mi - 3:00(15:49/mi) 138/164bpm [2183b/mi] 22cal 152/217W 11) 0.29mi - 3:00(10:15/mi) 155/163bpm [1588b/mi] 32cal 255/286W 12) 0.19mi - 3:00(15:57/mi) 141/164bpm [2250b/mi] 21cal 143/276W 13) 0.3mi - 3:00(9:58/mi) 156/164bpm [1556b/mi] 32cal 268/293W 14) 0.12mi - 2:01(16:14/mi) 146/165bpm [2371b/mi] 15cal 153/265W 15) 0.77mi - 10:58(14:14/mi) 138/148bpm [1963b/mi] 82cal 185/292W 21st Mar 2024, 11:57am
Fenland Flier wrote: Nice reps, well done. 21st Mar 2024, 12:21pm
Rosehip wrote: thanks, FF :)21st Mar 2024, 1:15pm
Velociraptor wrote: Nice tidy session! Well done :)21st Mar 2024, 1:27pm
northernslowcoach wrote: Good session - well done :)21st Mar 2024, 1:54pm
Jaks wrote: Nice session, well done 👏 21st Mar 2024, 3:05pm
Rosehip wrote: thanks ladies :) Add a comment
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1) 1mi - 24:31(24:31/mi) 86/121bpm [2109b/mi] 105cal 48/80rpm
2) 0.84mi - 20:47(24:40/mi) 65/96bpm [1603b/mi] 77cal 48/79rpm
1) 0.42mi - 7:13(17:19/mi) 101/109bpm [1749b/mi] 45cal 53/83rpm
1) 1mi - 23:49(23:49/mi) 74/97bpm [1762b/mi] 92cal 46/62rpm
2) 0.02mi - 21(21:20/mi) 80/81bpm [1707b/mi] 2cal 56/57rpm 22nd Mar 2024, 4:48pm
northernslowcoach wrote: adventuring again :)22nd Mar 2024, 4:56pm
Rosehip wrote: we are :) Add a comment
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1) 1mi - 24:34(24:34/mi) 94/132bpm [2310b/mi] 117cal 45/79rpm
2) 0.91mi - 23:10(25:19/mi) 98/122bpm [2482b/mi] 100cal 43/78rpm Add a comment
mooching, much Garminumptiness
1) 0.56mi - 18:11(32:25/mi) 68/88bpm [2204b/mi] 52cal 26/72rpm Add a comment
garminumptiness, for cz
Add a comment
touristing. weather not fit for the hill/Ethel walk I had hoped to do,
can't see how to add pics to walks 1) 1mi - 24:17(24:17/mi) 87/124bpm [2113b/mi] 100cal 49/118rpm 2) 0.59mi - 13:08(22:09/mi) 72/88bpm [1595b/mi] 53cal 52/62rpm |
coffee/lunch stop leg stretch
little walk along the canal after not logged and since it didn't get any more cz zones I cba to plot it ) 0.52mi - 14:18(27:16/mi) 66/76bpm [1800b/mi] 46cal 41/77rpm Add a comment
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choice was 60/90/120, plotted a bug-squishing trinket collecting route that gave options to extend from a 90 min outing - then promptly ignored it and 'ran' loops of the RSPB looking for the still elusive waxwing - missing all of the carefully placed rundles.
Not sure whether it was up or down the steps on the nuthatch trail that slowed me so much in mile 5 - down is hard as they are steep and awkwardly spaced and neither my knee nor back enjoyed them. One day I will run all the way up the two sandy slopes on heath and buzzard trails - but that day is not here yet! got home just over the 2 hrs, but looped a bit more to get to 9 miles and was tempted to do another mile or two but Husband ringing reminded me what time it was and that it was a v long time since breakfast, so I didn't. 3.7 base. load 139 back to maintaining. 1) 1mi - 13:48(13:48/mi) 116/132bpm [1602b/mi] 106cal 212/357W 2) 1mi - 12:50(12:50/mi) 132/142bpm [1694b/mi] 106cal 214/303W 3) 1mi - 13:35(13:35/mi) 137/142bpm [1862b/mi] 111cal 207/278W 4) 1mi - 14:17(14:17/mi) 137/148bpm [1957b/mi] 114cal 199/325W 5) 1mi - 16:35(16:35/mi) 139/151bpm [2305b/mi] 116cal 166/309W 6) 1mi - 14:32(14:32/mi) 137/156bpm [1992b/mi] 110cal 191/307W 7) 1mi - 13:33(13:33/mi) 137/149bpm [1855b/mi] 102cal 189/259W 8) 1mi - 13:31(13:31/mi) 136/144bpm [1838b/mi] 104cal 196/262W 9) 1mi - 13:43(13:43/mi) 143/150bpm [1961b/mi] 108cal 199/281W 10) 0.01mi - 11(17:11/mi) 131/133bpm [2250b/mi] 1cal 91/134W 25th Mar 2024, 2:40pm
northernslowcoach wrote: Good miles :)25th Mar 2024, 2:43pm
RRR-CAZ 🇬🇧 wrote: Nice miles :-) 25th Mar 2024, 2:50pm
Fenland Flier wrote: A nice distance, well done. 25th Mar 2024, 2:50pm
HellsBells wrote: Well done!25th Mar 2024, 3:00pm
Rosehip wrote: thank you :)25th Mar 2024, 3:50pm
Ness wrote: Well done 👏25th Mar 2024, 3:56pm
Rosehip wrote: thanks Ness :)25th Mar 2024, 6:11pm
Velociraptor wrote: Well done :)25th Mar 2024, 6:33pm
Rosehip wrote: thanks V'rap :)25th Mar 2024, 8:27pm
Jaks wrote: Excellent 👌 well done 25th Mar 2024, 8:34pm
Rosehip wrote: thanks Jaks :)27th Mar 2024, 7:59am
Bintmcskint wrote: Great stuff, RH. Down is often slower than up for me, too! Add a comment
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plan had 60/90/120 again for today, so a bit short of minimum - but was late getting going and legs really weren't in the mood. will do for today as rest of week will need rejig anyway.
2.8 maintaining base. load 63. 1) 1mi - 13:21(13:21/mi) 122/137bpm [1628b/mi] 109cal 217/298W 2) 1mi - 13:39(13:39/mi) 134/145bpm [1830b/mi] 109cal 202/264W 3) 1mi - 13:26(13:26/mi) 139/148bpm [1868b/mi] 109cal 203/248W 4) 0.51mi - 7:05(13:50/mi) 138/146bpm [1908b/mi] 54cal 193/243W 26th Mar 2024, 3:36pm
Ness wrote: Well done 26th Mar 2024, 3:38pm
northernslowcoach wrote: good work :)26th Mar 2024, 3:44pm
Rosehip wrote: thank you :)26th Mar 2024, 3:59pm
Jaks wrote: Well done 👏26th Mar 2024, 4:06pm
Rosehip wrote: thanks Jaks :)26th Mar 2024, 4:46pm
Velociraptor wrote: Well done :)26th Mar 2024, 7:10pm
Rosehip wrote: thanks :) Add a comment
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Plan had 5/5 or 6 x 3 minutes
went for 6, but the first was on grass and rough track and the last I stopped when the wind nearly blew me across the road. Was going to loop across the footbridge afterwards for the remaining bugs but the wind just kept getting worse and couldn't face it - and now it's pissing down, so glad I didn't so slow! just can't seem to get legs to move any faster 3.4 Tempo *sighs* load 117. 1) 1mi - 13:35(13:35/mi) 130/145bpm [1767b/mi] 109cal 230/362W 2) 0.49mi - 6:25(13:11/mi) 137/147bpm [1805b/mi] 52cal 210/306W 3) 0.26mi - 3:00(11:32/mi) 145/155bpm [1673b/mi] 28cal 241/282W 4) 0.18mi - 3:00(16:18/mi) 137/157bpm [2233b/mi] 22cal 173/292W 5) 0.31mi - 3:00(9:43/mi) 152/161bpm [1477b/mi] 31cal 253/294W 6) 0.18mi - 3:00(16:15/mi) 138/162bpm [2242b/mi] 22cal 182/307W 7) 0.31mi - 3:00(9:39/mi) 152/163bpm [1466b/mi] 31cal 255/277W 8) 0.19mi - 3:00(15:56/mi) 144/164bpm [2293b/mi] 23cal 177/282W 9) 0.3mi - 3:00(9:57/mi) 155/164bpm [1541b/mi] 32cal 269/318W 10) 0.18mi - 3:00(16:24/mi) 139/164bpm [2279b/mi] 21cal 144/264W 11) 0.29mi - 3:00(10:19/mi) 152/163bpm [1567b/mi] 31cal 257/283W 12) 0.19mi - 3:00(15:59/mi) 142/164bpm [2271b/mi] 22cal 173/274W 13) 0.1mi - 1:02(10:26/mi) 142/154bpm [1482b/mi] 10cal 289/365W 14) 0.12mi - 2:01(16:36/mi) 140/155bpm [2325b/mi] 15cal 196/447W 15) 1mi - 13:33(13:33/mi) 140/149bpm [1897b/mi] 105cal 199/292W 28th Mar 2024, 11:33am
Ness wrote: Well done 28th Mar 2024, 12:59pm
Velociraptor wrote: Well done :)28th Mar 2024, 1:18pm
Fenland Flier wrote: At least you had a go Roz. 28th Mar 2024, 1:48pm
Jaks wrote: Well done 👏 28th Mar 2024, 1:53pm
Rosehip wrote: thanks folks :)28th Mar 2024, 3:25pm
RRR-CAZ 🇬🇧 wrote: Well done it’s not nice when the wind is so strong Add a comment
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