Autumnleaves

Last on at 10pm, 27th Oct 2024

F55 Merseyside

Pintail (76)

FETCH SUPPORTER

About
Bests
All Races
Pics
Mileage
Training
Blog

STATUS Might be mended - keep your fingers crossed.

Spectrum Striders RC

Races
192
Miles
14530
Miles
106
Miles
2038
Miles
2066
WAVA
76.52%
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
2024 - Going well so far - loving running at the moment. Still coaching, still supported by Mr AL, Twiglet and Leaflet. Whole family now run - even Bonnie the dog sometimes. 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
Plan versus life	27th Oct
Autumn colours	26th Oct
Not sure where the last couple of days have gone!	25th Oct
Training Tuesday	22nd Oct
Monday (an I don't have to run day!)	21st Oct

My parkrun
No parkrun selected

Recent Training
27th Oct	Long Run	10mi	1:38:54
26th Oct	Social	4.4mi	45:36
25th Oct	General	1.3mi	19:12
25th Oct	General	0.5mi	8:55
25th Oct	Pilates	0mi	25:00

Planned Races
Wilmslow Festive 10K	24th Nov
High Legh 10K	9th Mar

12 Month Benchmarks	Run	Bike
100m	18	6
200m	39	14
Mile	6:51	2:27
5k	22:59	10:08
5mi	38:53	17:43
10k	48:25	22:22
10mi	1:24:46	39:33
Half	1:53:29	54:29

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 600 Run 1200 Swim 20 Walk 500

Recent Threads
Mundane thread
It's time to shimmy and shake your booty in 2024
700 miles in 2024
Thursday 3 October 2024 Show me your motion Tra la la la la
70% WAVA
Sunday 13th October 2024 The Daily Thread

Buddies (76)

Followers (69)

Badges Collected	See available badges
+ 341 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	15										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 72.95	6:55 72.98	6:53 74.19	6:41 6:41/mi	74.19
3km	11											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	13:30 76.52	13:27 7:13/mi	76.52
5km	42								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	23:20 76.47	22:46 7:20/mi	76.47
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	53	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	48:24 76.49	47:51 7:42/mi	76.49
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	11									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			1:25:06 70.97	1:23:54 8:23/mi	70.97
12mi	2													1:51:48 60.05				1:56:55 60.24				1:51:48 9:19/mi	60.24
13.1mi	22									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	1:53:58 69.78	1:50:28 8:26/mi	69.78
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
9 Mar	High Legh 10K Confirmed			10km
24 Nov	Wilmslow Festive 10K Confirmed			10km
2024		Result	WAVA	Distance
13 Oct	Wirral 10k SB	48:24	76.49	10km
29 Sep	Floors Castle Duathlon	1:49:33		5km/23km/3km
22 Sep	Warrington Running Festival	49:23	74.05	10km
10 Sep	Spectrum Striders' Track 3k SB	13:30	76.52	3km
8 Sep	Cheshire Half Marathon SB	1:53:58	69.78	13.1mi
1 Sep	Manchester 100 Km			100km
9 Jul	Spectrum Striders Track Mile SB	6:53	74.19	1mi
7 Jul	Cheshire 10k & 10 Mile SB	1:25:06	70.97	10mi
3 Jul	Forest Park Ladies 5k	24:55	71.61	5km
20 Jun	Warrington Road Runners 10k	49:15	74.25	10km
13 Jun	Birchwood Brook 5k	24:00	74.35	5km
6 Jun	Dave Telford Memorial Dunham Massey 5k (“downhill”) SB	23:20	76.47	5km
30 May	Rob McHarry Memorial Birchwood Park 5k	23:54	74.66	5km
26 May	Great Manchester Run, 10k	49:19	74.15	10km
14 Apr	Bamburgh 100km Sportive	5:16:14		100km
31 Mar	Hale Village 5 Mile Race SB	41:07	70.97	5mi
23 Mar	Lake District Duathlon - Grasmere	2:15:49		5km/26km/2.5mi
17 Mar	High Legh 10K	53:59	67.74	10km
21 Jan	Four Villages Half Marathon	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			5km
21 May	Great Manchester Run, 10k	55:03	65.62	10km
16 Apr	Bamburgh 100km Sportive	5:57:58		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	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	2:10:18		5km/20km/2.5mi
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	58	61	36	45	38	41	39	0	0	455
2024	1.7	0.6	1.1	2.8	1.1	0.6	0.8	1.7	1.1	1.7	0	0	13.2
2024	95	89	107	104	100	101	119	104	92	95	0	0	1007
2024	12	28	72	78	50	41	23	0	93	5	0	0	403
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

Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7
4.4mi, 41:25 Run - Track Session Lymm/Spectrum track training. Warm-up (not recorded), 8 mins chatty run. Part 1 was 3 x 5 minutes at 5k pace with 2 mins recovery. Part 2 was 5 x 1 min hard with 1 min recovery. Given the rest of the day (late train, had to change at the track) pleased I managed to focus a bit! Legs did feel tired, and my station sausage roll (only thing available) was a mistake!! 1) 0.91mi - 8:16(9:06/mi) 133/138bpm [1210b/mi] 86cal 263/361W 2) 0.06mi - 1:17(21:56/mi) 123/136bpm [2697b/mi] 9cal 64/236W 3) 0.66mi - 5:04(7:40/mi) 142/152bpm [1088b/mi] 55cal 303/353W 4) 0.12mi - 2:04(17:00/mi) 125/150bpm [2124b/mi] 15cal 118/346W 5) 0.64mi - 4:59(7:46/mi) 136/145bpm [1056b/mi] 55cal 296/334W 6) 0.1mi - 1:58(19:47/mi) 126/146bpm [2492b/mi] 14cal 62/285W 7) 0.66mi - 5:01(7:37/mi) 142/151bpm [1082b/mi] 57cal 306/418W 8) 0.12mi - 2:28(20:15/mi) 124/151bpm [2510b/mi] 17cal 95/334W 9) 0.17mi - 1:01(5:59/mi) 115/134bpm [688b/mi] 7cal 390/470W 10) 0.05mi - 59(18:47/mi) 140/147bpm [2629b/mi] 10cal 90/441W 11) 0.16mi - 59(6:18/mi) 145/152bpm [913b/mi] 11cal 354/402W 12) 0.06mi - 1:00(15:59/mi) 146/153bpm [2334b/mi] 11cal 148/403W 13) 0.16mi - 1:01(6:10/mi) 147/153bpm [905b/mi] 12cal 343/382W 14) 0.06mi - 1:01(16:49/mi) 150/162bpm [2523b/mi] 11cal 120/376W 15) 0.17mi - 1:05(6:18/mi) 138/150bpm [869b/mi] 11cal 353/405W 16) 0.05mi - 56(18:53/mi) 146/152bpm [2757b/mi] 10cal 88/349W 17) 0.16mi - 1:00(6:22/mi) 156/166bpm [994b/mi] 12cal 388/442W 18) 0.06mi - 1:16(19:57/mi) 149/168bpm [2973b/mi] 14cal 82/357W 1st Oct 2024, 8:08pm Ness wrote: Excellent trackwork again. Well done 👏 1st Oct 2024, 8:18pm EvilPixie wrote: Excellent 👌 1st Oct 2024, 8:18pm Bintmcskint wrote: Top work 😊 1st Oct 2024, 8:34pm northernslowcoach wrote: Another good session :) 1st Oct 2024, 8:54pm RRR-CAZ 🇬🇧 wrote: Nice looking session 1st Oct 2024, 9:26pm Autumnleaves wrote: Thanks all - notes added :) 1st Oct 2024, 9:38pm Sombrero wrote: Brilliant! 1st Oct 2024, 10:10pm LindsD wrote: So difficult to fuel on the go Add a comment 1mi, 16:49 Walk - General To the office. 1) 1mi - 16:45(16:45/mi) 97/102bpm [1626b/mi] 89cal 61/66rpm 2) 0mi - 3(25:41/mi) 98/98bpm [2518b/mi] 61/61rpm Add a comment 1.2mi, 21:10 Walk - General Back home. Rain has stopped! 1) 1mi - 17:19(17:19/mi) 96/113bpm [1663b/mi] 82cal 61/67rpm 2) 0.21mi - 3:51(18:14/mi) 102/105bpm [1860b/mi] 18cal 63/66rpm Add a comment 1.4mi, 24:57 Walk - General To optician via Boots to collect prescription. 1) 1mi - 17:58(17:58/mi) 103/116bpm [1850b/mi] 88cal 60/68rpm 2) 0.41mi - 6:59(16:55/mi) 99/106bpm [1674b/mi] 35cal 61/65rpm 1st Oct 2024, 10:38am northernslowcoach wrote: Good multitasking 👍 Add a comment 0mi, 16:50 Cross - Yoga YWK - Gentle Morning Yoga - full body stretch. Just the ticket. 1st Oct 2024, 8:13am Ness wrote: Good morning 🌄 1st Oct 2024, 8:17am northernslowcoach wrote: Good morning :) 1st Oct 2024, 8:25am Autumnleaves wrote: Morning :) 1st Oct 2024, 2:43pm .B. wrote: Namaste x Add a comment 0mi, 8:00 Cross - Yoga YWA (forgot to start watch) - Rekindle 1/30 - Yoga to get the juices flowing. Nice little flow but felt I needed a bit more stretch, so did a Kassandra video to follow. 1st Oct 2024, 8:16am Bintmcskint wrote: Namaste x 1st Oct 2024, 8:17am northernslowcoach wrote: Namaste x Add a comment	3.5mi, 34:56 Run - Social Lovely group run, perfect autumn weather. 1) 1mi - 10:16(10:16/mi) 127/134bpm [1303b/mi] 102cal 241/313W 2) 1mi - 9:43(9:43/mi) 130/137bpm [1263b/mi] 97cal 232/279W 3) 1mi - 9:56(9:56/mi) 132/136bpm [1312b/mi] 98cal 239/273W 4) 0.52mi - 5:02(9:42/mi) 134/136bpm [1299b/mi] 50cal 248/264W 2nd Oct 2024, 7:20pm Ness wrote: Well done! 👏 2nd Oct 2024, 7:36pm northernslowcoach wrote: Was a lovely evening 2nd Oct 2024, 8:39pm RRR-CAZ 🇬🇧 wrote: Nice 👌 2nd Oct 2024, 9:08pm .B. wrote: Sounds good :) 2nd Oct 2024, 10:40pm Sombrero wrote: Well done, it was lovely tonight :-) Add a comment 1mi, 17:00 Walk - General Back to Victoria. 1) 1mi - 16:33(16:33/mi) 92/100bpm [1523b/mi] 84cal 57/66rpm 2) 0.02mi - 27(21:46/mi) 94/96bpm [2045b/mi] 3cal 52/57rpm Add a comment 0.5mi, 8:35 Walk - General Back to office. Beautiful day. 1) 0.5mi - 8:35(17:12/mi) 102/118bpm [1754b/mi] 45cal 55/59rpm Add a comment 0.6mi, 24:36 Swim - Pool Pretty decent swim despite pool being fairly busy. 1) 0.59mi - 24:22(41:16/mi) 129/183bpm [5324b/mi] 173cal 31/rpm 2) 0mi - 14(0/mi) 129/183bpm [INFb/mi] 1cal 2nd Oct 2024, 12:48pm snogard wrote: 🐬 2nd Oct 2024, 12:50pm Ness wrote: Lovely lunchtime swimming. Well done 🏊 2nd Oct 2024, 12:57pm EvilPixie wrote: Lovely 2nd Oct 2024, 1:20pm Autumnleaves wrote: It was! 2nd Oct 2024, 4:25pm .B. wrote: Well done :) 2nd Oct 2024, 6:30pm northernslowcoach wrote: Glad you got to the pool :) Add a comment 0.6mi, 8:30 Walk - General To Y Club 1) 0.55mi - 8:30(15:24/mi) 90/94bpm [1386b/mi] 41cal 55/61rpm Add a comment 1.1mi, 18:24 Walk - General Walk to the office. 1) 1mi - 17:32(17:32/mi) 95/103bpm [1666b/mi] 86cal 56/83rpm 2) 0.05mi - 51(16:54/mi) 93/95bpm [1571b/mi] 4cal 56/57rpm Add a comment 0mi, 26:05 Cross - Yoga Rekindle 2/31 - Flow 29, Trust. Although I didn't find the Flow journey all that great at the time, I quite enjoyed revisiting this one. Quite a nice mix, super strong trees for me today, but crow practice not so good! Bonnie periodically checked in, particularly during fish pose when she thought I needed her as a pillow. Namaste x 2nd Oct 2024, 8:18am Ness wrote: Namaste x 2nd Oct 2024, 8:35am northernslowcoach wrote: good morning :) 2nd Oct 2024, 8:40am Autumnleaves wrote: Morning both x 2nd Oct 2024, 8:40am .B. wrote: Namaste x 2nd Oct 2024, 11:50am Bintmcskint wrote: Namaste x Everyone needs a pillow in fish :-) Add a comment	1mi, 18:20 Walk - General 1) 1mi - 17:52(17:52/mi) 98/106bpm [1751b/mi] 90cal 55/62rpm 2) 0.03mi - 28(15:10/mi) 97/98bpm [1471b/mi] 2cal 56/57rpm Add a comment 0mi, 22:40 Cross - Yoga YWA - Rekindle 3/31 - New Moon yoga. Quite a nice meditative flow today. Namaste x 3rd Oct 2024, 8:16am Ness wrote: Good morning 🌄 3rd Oct 2024, 8:42am northernslowcoach wrote: Good morning :) 3rd Oct 2024, 8:46am Autumnleaves wrote: Morning x 3rd Oct 2024, 9:15am .B. wrote: Namaste x 3rd Oct 2024, 11:42am Bintmcskint wrote: Namaste x Add a comment	0.9mi, 12:38 Walk - General Back to Victoria. 1) 0.9mi - 12:38(14:01/mi) 105/138bpm [1472b/mi] 84cal 64/93rpm Add a comment 1mi, 19:14 Walk - General Up to HSP. 1) 1mi - 18:30(18:30/mi) 97/107bpm [1795b/mi] 91cal 56/89rpm 2) 0.04mi - 44(17:56/mi) 91/93bpm [1632b/mi] 4cal 57/59rpm Add a comment	5.4mi, 54:15 Run - Social RR group - just Evonne with me for on the long route option. Stunning morning. 1) 1mi - 10:29(10:29/mi) 120/136bpm [1257b/mi] 95cal 232/344W 2) 1mi - 9:56(9:56/mi) 132/136bpm [1312b/mi] 98cal 238/284W 3) 1mi - 9:45(9:45/mi) 130/136bpm [1267b/mi] 94cal 242/292W 4) 1mi - 9:57(9:57/mi) 131/135bpm [1303b/mi] 96cal 234/295W 5) 1mi - 9:46(9:46/mi) 132/138bpm [1290b/mi] 94cal 231/292W 6) 0.43mi - 4:22(10:03/mi) 129/136bpm [1297b/mi] 40cal 223/300W 5th Oct 2024, 11:59am RRR-CAZ 🇬🇧 wrote: Nice 😊 5th Oct 2024, 1:26pm Sombrero wrote: Sounds great 5th Oct 2024, 2:36pm .B. wrote: Lovely :) 5th Oct 2024, 3:25pm Ness wrote: Nice one 👏 5th Oct 2024, 4:04pm Corrah wrote: Good stuff 👍 Add a comment	9mi, 1:34:05 Run - Long Run Jeffed with Mr AL. Felt quite hard - legs ache, but nice weather for running. Just a sprinkle of rain at one point. 1) 1mi - 10:51(10:51/mi) 120/130bpm [1301b/mi] 97cal 224/288W 2) 1mi - 10:11(10:11/mi) 129/135bpm [1313b/mi] 96cal 226/276W 3) 1mi - 10:23(10:23/mi) 131/136bpm [1360b/mi] 97cal 244/290W 4) 1mi - 10:17(10:17/mi) 129/133bpm [1326b/mi] 93cal 230/270W 5) 1mi - 10:05(10:05/mi) 129/134bpm [1300b/mi] 90cal 229/281W 6) 1mi - 10:12(10:12/mi) 129/134bpm [1317b/mi] 92cal 218/254W 7) 1mi - 10:56(10:56/mi) 129/135bpm [1410b/mi] 95cal 209/280W 8) 1mi - 10:17(10:17/mi) 126/132bpm [1295b/mi] 93cal 212/280W 9) 1mi - 10:49(10:49/mi) 127/131bpm [1374b/mi] 97cal 212/271W 10) 0.01mi - 5(9:07/mi) 129/129bpm [1175b/mi] 1cal 210/219W 6th Oct 2024, 11:34am Ness wrote: Nice long one 👏 6th Oct 2024, 11:35am EvilPixie wrote: Nice running 6th Oct 2024, 11:35am EvilPixie wrote: Nice running 6th Oct 2024, 12:44pm northernslowcoach wrote: Nice miles :) 6th Oct 2024, 12:45pm Autumnleaves wrote: Thanks x 6th Oct 2024, 12:59pm Corrah wrote: Good work 👍 6th Oct 2024, 3:58pm Sombrero wrote: Well done both :-) 6th Oct 2024, 4:18pm LindsD wrote: Well done 6th Oct 2024, 7:15pm RRR-CAZ 🇬🇧 wrote: Nice 👍 6th Oct 2024, 8:11pm Bintmcskint wrote: Nice :-) 6th Oct 2024, 9:19pm .B. wrote: Good miles :) Add a comment	0mi, 55:15 Cross - Pilates Reformer class with Liz. Lots for legs & abs. 8th Oct 2024, 5:46am .B. wrote: Good work :) Add a comment 1mi, 15:23 Walk - General Quick march back to Victoria as I got held up leaving. Train at the platform when I arrived - phew! 1) 1mi - 15:18(15:18/mi) 101/111bpm [1545b/mi] 84cal 59/88rpm 2) 0.01mi - 6(9:43/mi) 113/113bpm [1098b/mi] 1cal 56/85rpm Add a comment 1.1mi, 18:10 Walk - General To the office. Weather trying to brighten up. 1) 1mi - 16:36(16:36/mi) 98/118bpm [1627b/mi] 86cal 56/62rpm 2) 0.08mi - 1:34(18:47/mi) 92/94bpm [1727b/mi] 6cal 57/59rpm Add a comment 0mi, 26:56 Cross - Yoga YWA - yoga for self-confidence. Today's calendar offering and one I like. There are some balances but fortunately Bonnie napped through those! 7th Oct 2024, 9:03am northernslowcoach wrote: Good morning :) 7th Oct 2024, 9:03am Ness wrote: Namaste 🙏 7th Oct 2024, 9:41am Bintmcskint wrote: Namaste x 7th Oct 2024, 10:14am Autumnleaves wrote: Namaste x 7th Oct 2024, 11:17am .B. wrote: Namaste x Add a comment
Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14
4.3mi, 42:26 Run - Track Session Track session - warm-up, ran the chatty bit with Twiglet. Main session was 4 x 4 mins at 5k pace with 1 min recoveries. Then out and backs - I forgot these were meant to be at mile pace and ran the first one way too hard!! 30 seconds static recovery really isn't very long... 1) 0.48mi - 5:55(12:15/mi) 108/131bpm [1322b/mi] 47cal 187/349W 2) 0.63mi - 7:11(11:27/mi) 110/116bpm [1260b/mi] 57cal 204/256W 3) 0mi - 1:07(4:18:04/mi) 92/97bpm [23742b/mi] 4cal 4) 0.55mi - 4:00(7:20/mi) 135/150bpm [990b/mi] 40cal 311/388W 5) 0.05mi - 1:00(18:20/mi) 140/150bpm [2566b/mi] 10cal 106/314W 6) 0.56mi - 4:00(7:10/mi) 138/143bpm [989b/mi] 44cal 305/408W 7) 0.06mi - 1:00(16:46/mi) 138/146bpm [2314b/mi] 10cal 118/303W 8) 0.55mi - 4:00(7:12/mi) 148/156bpm [1065b/mi] 46cal 309/394W 9) 0.07mi - 1:01(14:04/mi) 147/157bpm [2069b/mi] 11cal 128/316W 10) 0.55mi - 4:00(7:16/mi) 152/158bpm [1104b/mi] 48cal 306/340W 11) 0.05mi - 1:01(20:57/mi) 151/158bpm [3164b/mi] 11cal 88/314W 12) 0.02mi - 2:10(2:09:15/mi) 108/139bpm [13958b/mi] 5cal 4/73W 13) 0.18mi - 1:00(5:41/mi) 119/138bpm [676b/mi] 7cal 344/465W 14) 0.01mi - 30(40:11/mi) 139/141bpm [5585b/mi] 5cal 65/396W 15) 0.17mi - 1:00(5:58/mi) 145/153bpm [865b/mi] 11cal 349/425W 16) 0.02mi - 29(31:25/mi) 152/153bpm [4774b/mi] 6cal 73/396W 17) 0.16mi - 1:00(6:29/mi) 147/151bpm [954b/mi] 12cal 327/400W 18) 0.01mi - 30(1:09:13/mi) 144/149bpm [9968b/mi] 6cal 59/359W 19) 0.16mi - 1:00(6:12/mi) 149/160bpm [925b/mi] 11cal 338/426W 20) 0.01mi - 30(38:23/mi) 154/161bpm [5911b/mi] 6cal 61/376W 8th Oct 2024, 8:38pm Ness wrote: Well done! 👏 8th Oct 2024, 8:41pm EvilPixie wrote: Nice 8th Oct 2024, 8:46pm .B. wrote: Another good session 8th Oct 2024, 8:58pm northernslowcoach wrote: Looks another good session :) 8th Oct 2024, 9:05pm RRR-CAZ 🇬🇧 wrote: Good work 8th Oct 2024, 9:17pm Autumnleaves wrote: Thanks :) Notes added 8th Oct 2024, 11:59pm Sombrero wrote: Nicely done 👏 Add a comment 0.5mi, 8:21 Walk - General Back to the office. 1) 0.51mi - 8:21(16:23/mi) 100/109bpm [1639b/mi] 48cal 57/66rpm Add a comment 0.6mi, 24:43 Swim - General Didn't feel I ever quite got going with this! Still a nice swim. 1) 0.56mi - 24:43(44:11/mi) 106/115bpm [4684b/mi] 133cal 34/rpm 8th Oct 2024, 2:44pm .B. wrote: Well done 8th Oct 2024, 7:45pm northernslowcoach wrote: Nice :) Add a comment 0.9mi, 12:38 Walk - General To gym via Sainsburys for Kath's lunch! 1) 0.87mi - 12:38(14:36/mi) 90/97bpm [1315b/mi] 66cal 60/66rpm Add a comment 1.1mi, 18:10 Walk - General To the office. 1) 1mi - 16:45(16:45/mi) 95/103bpm [1592b/mi] 92cal 59/65rpm 2) 0.08mi - 1:25(18:20/mi) 95/99bpm [1741b/mi] 6cal 59/61rpm Add a comment 0mi, 31:20 Cross - Yoga YWA - Yoga for Over-thinking. New one - enjoyed it - helped by lots of Bonnie love & participation. This was comical at times, but also rather sweet. (Mr AL left early for an inspection & no-one else was up!). 8th Oct 2024, 9:01am Ness wrote: Might look at that session. Sounds like it might be a useful one for me at the moment. Hope you have a good day x 8th Oct 2024, 9:36am .B. wrote: Namaste x 8th Oct 2024, 10:14am Bintmcskint wrote: Namaste x 8th Oct 2024, 7:44pm northernslowcoach wrote: Very belated good morning 😂 Add a comment	2.2mi, 34:35 Run - Coaching Couch to 5k group. 1) 0.28mi - 5:00(17:57/mi) 91/98bpm [1634b/mi] 25cal 104/150W 2) 0.36mi - 5:01(13:48/mi) 109/113bpm [1504b/mi] 32cal 187/224W 3) 0.16mi - 3:00(18:23/mi) 100/111bpm [1839b/mi] 14cal 93/179W 4) 0.58mi - 8:01(13:49/mi) 112/117bpm [1547b/mi] 52cal 176/209W 5) 0.16mi - 3:00(18:53/mi) 104/115bpm [1964b/mi] 14cal 92/190W 6) 0.36mi - 5:03(14:12/mi) 110/114bpm [1562b/mi] 30cal 158/179W 7) 0.27mi - 5:30(20:20/mi) 95/113bpm [1932b/mi] 22cal 78/177W 9th Oct 2024, 7:48pm Ness wrote: Nice 👍 9th Oct 2024, 7:56pm Autumnleaves wrote: Beginners :) 9th Oct 2024, 7:57pm Ness wrote: I thought so. Hope they enjoyed it. 9th Oct 2024, 9:12pm Sombrero wrote: Brill :-) Add a comment 2.1mi, 21:42 Run - Recovery Run Pre RR - pleased with heart rate for this one. 1) 1mi - 9:56(9:56/mi) 119/127bpm [1182b/mi] 92cal 245/304W 2) 1mi - 10:22(10:22/mi) 125/129bpm [1295b/mi] 95cal 225/268W 3) 0.12mi - 1:25(12:15/mi) 126/127bpm [1543b/mi] 12cal 223/238W 9th Oct 2024, 6:24pm Ness wrote: Well done! 👏 9th Oct 2024, 8:46pm .B. wrote: Impressively low HR 👍 9th Oct 2024, 9:12pm Sombrero wrote: Nicely done :-) Add a comment 1.1mi, 15:45 Walk - General To Victoria. 1) 1mi - 14:32(14:32/mi) 98/104bpm [1425b/mi] 85cal 63/88rpm 2) 0.06mi - 1:13(20:31/mi) 96/100bpm [1970b/mi] 6cal 56/65rpm Add a comment 0.7mi, 10:54 Walk - General To office. 1) 0.65mi - 10:54(16:41/mi) 94/107bpm [1568b/mi] 57cal 60/66rpm Add a comment 0.8mi, 15:06 Walk - General To Boots. 1) 0.83mi - 15:06(18:13/mi) 87/100bpm [1585b/mi] 70cal 58/65rpm Add a comment 0mi, 26:01 Cross - Yoga YWA - Rekindle 9/31 - Heart & Hips. This is quite a nice flow, mostly seated. Bonnie joined me for snuggles at the end. 9th Oct 2024, 8:22am Ness wrote: Good morning x 9th Oct 2024, 8:26am Autumnleaves wrote: Morning Ness :) 9th Oct 2024, 8:29am northernslowcoach wrote: Good morning to you and Bonnie x 9th Oct 2024, 9:09am .B. wrote: Namaste x 9th Oct 2024, 9:27am Bintmcskint wrote: Namaste x Add a comment	1.3mi, 22:00 Walk - General To Home with Harriet for Birthday lunch with the team. 1) 1mi - 17:03(17:03/mi) 76/100bpm [1296b/mi] 56cal 60/83rpm 2) 0.28mi - 4:57(17:30/mi) 95/108bpm [1662b/mi] 23cal 58/64rpm Add a comment 0.9mi, 15:50 Walk - General To HSP for evaluation meeting with the team. 1) 0.85mi - 15:50(18:41/mi) 115/125bpm [2149b/mi] 88cal 58/62rpm Add a comment 0mi, 18:18 Cross - Yoga YWK - Twist & Flow. After a few days of lugging the new (heavier) lap top to & fro, this was just what my back needed. Bonnie joined in until Mr AL took her running! 10th Oct 2024, 8:16am Ness wrote: Namaste x 10th Oct 2024, 8:24am Autumnleaves wrote: Namaste x 10th Oct 2024, 9:34am Bintmcskint wrote: Namaste x 10th Oct 2024, 9:40am northernslowcoach wrote: good morning :) Add a comment	4.4mi, 41:35 Run - Dog Running Me & Bonnie 🐕 1) 1mi - 9:52(9:52/mi) 124/139bpm [1224b/mi] 94cal 243/353W 2) 1mi - 9:04(9:04/mi) 134/139bpm [1214b/mi] 95cal 253/331W 3) 1mi - 8:38(8:38/mi) 134/141bpm [1158b/mi] 89cal 273/364W 4) 1mi - 9:31(9:31/mi) 136/140bpm [1295b/mi] 96cal 243/351W 5) 0.43mi - 4:30(10:22/mi) 129/138bpm [1338b/mi] 42cal 251/353W 11th Oct 2024, 4:19pm northernslowcoach wrote: fab dog 11th Oct 2024, 4:31pm Ness wrote: Excellent! 11th Oct 2024, 6:25pm Sombrero wrote: Fab! Is she enjoying the running? 11th Oct 2024, 6:29pm Autumnleaves wrote: She seems to! Mind you today she barely broke out of a trot! 11th Oct 2024, 8:02pm .B. wrote: Let very dog 11th Oct 2024, 8:02pm .B. wrote: Or even lovely!! 11th Oct 2024, 11:09pm Sombrero wrote: What a good girl Add a comment 1.1mi, 16:00 Walk - General Back to Victoria. Early finish with som TOIL 1) 1mi - 15:06(15:06/mi) 104/112bpm [1570b/mi] 87cal 60/66rpm 2) 0.05mi - 55(18:16/mi) 101/103bpm [1845b/mi] 5cal 51/59rpm 11th Oct 2024, 2:05pm northernslowcoach wrote: Yay for Friday early finishes 🎉 Add a comment 1.1mi, 17:23 Walk - General Walk to work - real autumn chill today! 1) 1mi - 16:09(16:09/mi) 92/100bpm [1486b/mi] 88cal 57/62rpm 2) 0.07mi - 1:14(18:38/mi) 91/94bpm [1695b/mi] 6cal 57/59rpm Add a comment 0mi, 22:12 Cross - Yoga YWK - 20 min morning flow - Daily Strength & Stretch routine. A new one to me - really enjoyed it, quite challenging but did my best ever eagle poses. Not one I would do daily, but would definitely do again. 11th Oct 2024, 8:26am Ness wrote: Namaste x 11th Oct 2024, 8:42am northernslowcoach wrote: Good morning and a happy Friday to you too x 11th Oct 2024, 11:22am Bintmcskint wrote: Namaste x 11th Oct 2024, 1:26pm .B. wrote: Namaste x Add a comment	3.3mi, 36:02 Run - Social RR group run, opted for the short route & took things easy - saving the legs for tomorrow! 🥶 though! 1) 1mi - 11:07(11:07/mi) 116/129bpm [1289b/mi] 96cal 222/296W 2) 1mi - 10:51(10:51/mi) 126/129bpm [1366b/mi] 98cal 219/266W 3) 1mi - 11:23(11:23/mi) 121/126bpm [1378b/mi] 92cal 202/253W 4) 0.25mi - 2:41(10:48/mi) 118/122bpm [1274b/mi] 21cal 203/223W 12th Oct 2024, 9:59am EvilPixie wrote: Nice easy unning 12th Oct 2024, 11:52am Sombrero wrote: Good luck for tomorrow. ⌚️✔️ Add a comment	6.2mi, 48:32 Run - Race Bit nippy out there. Flat fast course though - gold time secured! 1) 1mi - 7:48(7:48/mi) 136/150bpm [1061b/mi] 85cal 288/343W 2) 1mi - 7:44(7:44/mi) 150/154bpm [1159b/mi] 91cal 283/293W 3) 1mi - 7:47(7:47/mi) 151/154bpm [1175b/mi] 91cal 279/351W 4) 1mi - 7:48(7:48/mi) 155/157bpm [1208b/mi] 93cal 297/334W 5) 1mi - 7:50(7:50/mi) 156/157bpm [1223b/mi] 93cal 298/351W 6) 1mi - 7:51(7:51/mi) 156/159bpm [1226b/mi] 93cal 287/302W 7) 0.23mi - 1:44(7:40/mi) 158/160bpm [1212b/mi] 21cal 289/305W 13th Oct 2024, 10:35am EvilPixie wrote: Brilliantly executed 13th Oct 2024, 10:38am LindsD wrote: Well done! 13th Oct 2024, 11:17am Bintmcskint wrote: Fabulous!!! 13th Oct 2024, 11:32am northernslowcoach wrote: star 13th Oct 2024, 12:40pm Autumnleaves wrote: Thanks all - it went very well :) 13th Oct 2024, 1:07pm Sombrero wrote: Yeahhhhh!!!! Brilliantly done ✔️ 🙌 👌 13th Oct 2024, 1:54pm Ness wrote: Brilliant! Well done 🏅 13th Oct 2024, 2:46pm RRR-CAZ 🇬🇧 wrote: Gold time secured brilliantly executed 🥇 Well done nice birthday present to your good self :-) 13th Oct 2024, 4:05pm .B. wrote: Never in doubt, congrats xx Add a comment	-
Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21
5.2mi, 1:12:16 Bike - General Hidden Paris bike tour as recommended by Yorkshire Pie. Great fun! 1) 5mi - 1:09:36(13:55/mi) 86/105bpm [1197b/mi] 225cal 2) 0.19mi - 2:40(14:14/mi) 84/101bpm [1195b/mi] 8cal 15th Oct 2024, 12:50pm Ness wrote: Fabulous! What a great way to explore! 15th Oct 2024, 1:31pm northernslowcoach wrote: Excellent way to explore bike 15th Oct 2024, 2:03pm LindsD wrote: Ooh nice! 15th Oct 2024, 7:35pm .B. wrote: Sounds great :) Add a comment 1.5mi, 28:46 Walk - General Walk down to Cafe Peloton. Didn't log the rest of our walks as I have no way to recharge my watch! 1) 1mi - 18:57(18:57/mi) 85/93bpm [1611b/mi] 83cal 54/66rpm 2) 0.52mi - 9:49(18:49/mi) 86/93bpm [1618b/mi] 44cal 52/64rpm 15th Oct 2024, 9:17am northernslowcoach wrote: Bonjour :) Add a comment	4.2mi, 42:30 Run - Easy Little run en Paris - bit warm frankly! We played the Bonjour game as there were loads of runners, bit of a low score! 1) 1mi - 10:26(10:26/mi) 109/122bpm [1138b/mi] 88cal 234/289W 2) 1mi - 9:55(9:55/mi) 120/132bpm [1190b/mi] 89cal 222/284W 3) 1mi - 10:01(10:01/mi) 121/128bpm [1213b/mi] 89cal 224/290W 4) 1mi - 9:56(9:56/mi) 119/128bpm [1181b/mi] 90cal 243/381W 5) 0.21mi - 2:11(10:37/mi) 122/126bpm [1296b/mi] 20cal 242/316W 16th Oct 2024, 9:24am Ness wrote: That's a good run in the warmer weather. The heat is slowing me down here on Menorca! 16th Oct 2024, 11:13am .B. wrote: It might be warm, but look at that lovely low HR! Very impressive :) 16th Oct 2024, 1:09pm RRR-CAZ 🇬🇧 wrote: Bonjour 👋 16th Oct 2024, 6:38pm northernslowcoach wrote: Oh la la 🇫🇷 16th Oct 2024, 10:13pm LindsD wrote: Nice route Add a comment	-	5.8mi, 53:59 Run - Reps Thought I'd do some mile reps for a change. Midway through the second I wondered why on earth that had seemed a good idea!! My aim was to run the reps at roughly 5k race pace - which was more or less achieved. I walked the recovery until my heart rate was back in zone 1 and then jogged. 1) 1mi - 9:57(9:57/mi) 121/134bpm [1204b/mi] 95cal 247/308W 2) 1mi - 7:38(7:38/mi) 150/156bpm [1145b/mi] 90cal 295/329W 3) 0.25mi - 3:18(13:19/mi) 135/156bpm [1797b/mi] 30cal 154/311W 4) 1mi - 7:27(7:27/mi) 152/159bpm [1131b/mi] 89cal 298/331W 5) 0.25mi - 3:34(14:23/mi) 134/160bpm [1927b/mi] 29cal 136/296W 6) 1mi - 7:41(7:41/mi) 152/158bpm [1168b/mi] 92cal 293/329W 7) 0.25mi - 3:35(14:27/mi) 132/156bpm [1906b/mi] 29cal 142/309W 8) 1mi - 10:44(10:44/mi) 127/132bpm [1364b/mi] 91cal 211/260W 9) 0mi - 4(14:09/mi) 126/127bpm [1782b/mi] 1cal 235/236W 18th Oct 2024, 5:04pm Ness wrote: Well done! 👏 18th Oct 2024, 7:01pm Autumnleaves wrote: Thanks Ness - they felt quite tough! 18th Oct 2024, 7:35pm northernslowcoach wrote: Well run :) 18th Oct 2024, 7:54pm RRR-CAZ 🇬🇧 wrote: Mile reps always a good idea 👍 Hard but the after glow is great 😊 18th Oct 2024, 8:06pm Sombrero wrote: Love the notes, well done. I like the recovery idea of getting back to zone 1, that's a bit different :-) 18th Oct 2024, 8:39pm .B. wrote: Good work 👍 Add a comment 0.9mi, 15:10 Walk - General Back to Victoria. 1) 0.85mi - 15:10(17:54/mi) 93/102bpm [1665b/mi] 75cal 57/64rpm Add a comment 1.1mi, 18:08 Walk - General Up to HSM. 1) 1mi - 17:13(17:13/mi) 93/104bpm [1601b/mi] 87cal 57/66rpm 2) 0.05mi - 55(18:34/mi) 93/95bpm [1727b/mi] 5cal 47/60rpm Add a comment 0mi, 22:00 Cross - Yoga YWA - morning stretch yoga. Think this might be new - it popped up as a suggestion. Very nice, good to get back to the mat. 18th Oct 2024, 8:19am Ness wrote: Namaste x 18th Oct 2024, 9:03am northernslowcoach wrote: good morning :) 18th Oct 2024, 11:40am .B. wrote: Namaste x Add a comment	5.3mi, 51:57 Run - Social RR long route - had a few more with me today 🙂 1) 1mi - 10:36(10:36/mi) 120/135bpm [1272b/mi] 97cal 226/305W 2) 1mi - 9:58(9:58/mi) 130/134bpm [1295b/mi] 98cal 225/265W 3) 1mi - 9:24(9:24/mi) 132/134bpm [1242b/mi] 96cal 236/274W 4) 1mi - 9:39(9:39/mi) 133/136bpm [1283b/mi] 96cal 239/264W 5) 1mi - 9:37(9:37/mi) 133/138bpm [1279b/mi] 94cal 238/280W 6) 0.31mi - 2:44(8:52/mi) 130/135bpm [1153b/mi] 26cal 238/315W Add a comment	7.8mi, 1:20:35 Run - Long Run With Mr AL and Bonnie, wet but mild. Jeffed as usual. Good route for Bonnie as so much is on the Sankey Valley path & she can be off lead. Her longest run! 1) 1mi - 10:34(10:34/mi) 125/143bpm [1321b/mi] 98cal 221/300W 2) 1mi - 10:13(10:13/mi) 135/142bpm [1378b/mi] 101cal 224/279W 3) 1mi - 10:11(10:11/mi) 134/139bpm [1365b/mi] 97cal 219/318W 4) 1mi - 10:02(10:02/mi) 134/139bpm [1345b/mi] 96cal 238/315W 5) 1mi - 10:12(10:12/mi) 136/141bpm [1387b/mi] 99cal 231/273W 6) 1mi - 10:24(10:24/mi) 136/145bpm [1415b/mi] 101cal 239/339W 7) 1mi - 10:44(10:44/mi) 132/138bpm [1418b/mi] 92cal 208/297W 8) 0.8mi - 8:14(10:20/mi) 134/141bpm [1385b/mi] 78cal 223/305W 20th Oct 2024, 1:57pm .B. wrote: Well deserved be all three of you :) 20th Oct 2024, 4:20pm RRR-CAZ 🇬🇧 wrote: Excellent bet Bonnie loved it. 20th Oct 2024, 5:10pm Sombrero wrote: Well done Bonnie. And you two as well. 20th Oct 2024, 5:32pm Autumnleaves wrote: She seems to enjoy herself! Add a comment	0mi, 59:01 Cross - Pilates Reformer class with Liz. We had new squashy purple balls tonight - used for the leg work they certainly made things harder. My hip flexors really feel worked! 21st Oct 2024, 9:03pm Ness wrote: Hope it was a good session x Add a comment 3.1mi, 1:04:36 Walk - Dog Walking With Bonnie & Mr AL - up to community hospital for my blood tests (took less than 5 minutes) and then we carried on. Very mild but quite grey. 1) 1mi - 19:34(19:34/mi) 88/103bpm [1722b/mi] 82cal 52/63rpm 2) 1mi - 20:40(20:40/mi) 85/96bpm [1756b/mi] 80cal 51/61rpm 3) 1mi - 22:01(22:01/mi) 85/100bpm [1872b/mi] 82cal 52/61rpm 4) 0.11mi - 2:21(22:00/mi) 88/91bpm [1935b/mi] 9cal 50/55rpm Add a comment 0mi, 25:45 Cross - Yoga YWK - morning yoga - hips & twists. Dies what says - very enjoyable! A snuggle with Bonnie at the end 💕 21st Oct 2024, 8:21am Ness wrote: Namaste x 21st Oct 2024, 8:34am .B. wrote: Namaste dog Add a comment
Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28
2.6mi, 21:29 Run - Track Session Should have turned off the auto-lap... 2000m at 5k pace; 3 mins rest; repeat 2000m. Ended up running with new member Eleanor, (young enough to be my daughter, such is life, but I shook her off during the second effort!). 1) 0.99mi - 7:20(7:23/mi) 149/160bpm [1100b/mi] 85cal 319/365W 2) 0.25mi - 1:53(7:24/mi) 161/163bpm [1193b/mi] 23cal 315/322W 3) 0.05mi - 3:00(1:00:24/mi) 131/162bpm [7913b/mi] 26cal 9/318W 4) 0.99mi - 7:27(7:30/mi) 148/161bpm [1110b/mi] 86cal 313/328W 5) 0.25mi - 1:47(7:02/mi) 160/161bpm [1125b/mi] 22cal 324/339W 22nd Oct 2024, 7:59pm Ness wrote: Well done! 👏 22nd Oct 2024, 8:00pm northernslowcoach wrote: And faster swoosh 22nd Oct 2024, 8:46pm Autumnleaves wrote: Main session - notes added :) 22nd Oct 2024, 8:51pm RRR-CAZ 🇬🇧 wrote: Nice Eleanor will be after you in the future 🙂 22nd Oct 2024, 9:17pm Autumnleaves wrote: Undoubtedly!! I think she expected to tonight tbh! Add a comment 2mi, 23:07 Run - Warm Up Warm-up laps; drills; chatty run (although as I ended up solo, I did no chatting!!) 1) 0.53mi - 6:24(12:11/mi) 113/128bpm [1377b/mi] 50cal 197/220W 2) 0.48mi - 7:37(15:51/mi) 109/133bpm [1728b/mi] 56cal 148/463W 3) 1mi - 8:55(8:55/mi) 129/136bpm [1151b/mi] 89cal 255/318W 4) 0.02mi - 10(9:05/mi) 136/136bpm [1235b/mi] 2cal 263/264W 22nd Oct 2024, 7:29pm Ness wrote: Well done! 👏 22nd Oct 2024, 7:59pm northernslowcoach wrote: Round and round :) 22nd Oct 2024, 8:44pm Autumnleaves wrote: Notes added :) Add a comment 1.1mi, 19:46 Walk - General Back to Victoria 1) 1mi - 17:22(17:22/mi) 92/98bpm [1597b/mi] 83cal 56/59rpm 2) 0.1mi - 2:24(24:26/mi) 97/106bpm [2371b/mi] 15cal 49/59rpm Add a comment 0.5mi, 8:27 Walk - General Back to the office. 1) 0.52mi - 8:27(16:23/mi) 102/108bpm [1671b/mi] 44cal 54/61rpm Add a comment 0.5mi, 24:56 Swim - Pool Nice quiet swim - just filling up with families as I left. 1) 0.54mi - 24:44(45:29/mi) 124/146bpm [5641b/mi] 182cal 35/rpm 2) 0mi - 12(0/mi) 124/146bpm [INFb/mi] 1cal 22nd Oct 2024, 3:10pm Ness wrote: Sounds like good timing 22nd Oct 2024, 7:02pm northernslowcoach wrote: Nice :) Add a comment 0.6mi, 8:33 Walk - General To gym - wibbly route because of roadworks & pavements closed off! 1) 0.56mi - 8:33(15:20/mi) 94/102bpm [1442b/mi] 42cal 54/78rpm Add a comment 1.1mi, 18:41 Walk - General To the office. Cancelled trains this morning so not the best start to the day. 1) 1mi - 16:42(16:42/mi) 99/109bpm [1653b/mi] 90cal 54/59rpm 2) 0.11mi - 1:59(17:59/mi) 99/101bpm [1780b/mi] 8cal 55/57rpm Add a comment 0mi, 25:00 Cross - Yoga YWK - Morning yoga for tight & sore muscles. This was challenging in places but some really good stretches. Bonnie's participation a little too enthusiastic this morning! 22nd Oct 2024, 8:17am Ness wrote: Good morning. Shame Bonnie got a bit overexcited. Hope she's calmed down now x 22nd Oct 2024, 8:30am .B. wrote: Namaste x 22nd Oct 2024, 10:23am Autumnleaves wrote: Not my problem now Ness as I have escaped to the office!! 22nd Oct 2024, 10:51am Ness wrote: Ah! 22nd Oct 2024, 7:01pm northernslowcoach wrote: Namaste x Add a comment	3.4mi, 34:30 Run - Social RR main group. Lovely conditions but dark throughout 😒 1) 1mi - 10:54(10:54/mi) 124/132bpm [1351b/mi] 102cal 222/275W 2) 1mi - 10:10(10:10/mi) 129/134bpm [1311b/mi] 99cal 233/285W 3) 1mi - 9:58(9:58/mi) 130/135bpm [1297b/mi] 95cal 227/258W 4) 0.35mi - 3:28(9:53/mi) 132/135bpm [1304b/mi] 33cal 233/255W 23rd Oct 2024, 7:27pm northernslowcoach wrote: Nicely done x 23rd Oct 2024, 7:31pm Autumnleaves wrote: Thanks :) notes added 23rd Oct 2024, 7:40pm .B. wrote: Nice :) 23rd Oct 2024, 7:46pm RRR-CAZ 🇬🇧 wrote: Clocks change this weekend headtorch to be charged……. 23rd Oct 2024, 7:55pm Ness wrote: Well done 👏 23rd Oct 2024, 9:23pm Sombrero wrote: Nice work :-) Add a comment 1.1mi, 18:29 Walk - General Back to Victoria. 1) 1mi - 16:20(16:20/mi) 94/101bpm [1535b/mi] 85cal 61/83rpm 2) 0.13mi - 2:09(16:31/mi) 101/111bpm [1669b/mi] 11cal 48/62rpm Add a comment 1.1mi, 18:29 Walk - General To the office. Trains all late once again. 1) 1mi - 17:07(17:07/mi) 90/95bpm [1541b/mi] 91cal 58/65rpm 2) 0.08mi - 1:22(17:40/mi) 88/91bpm [1555b/mi] 6cal 56/59rpm Add a comment 0mi, 19:03 Cross - Yoga YWK - morning yoga stretch - sweet release. Very nice. I am a fan of pigeon pose and Kassandra includes it a lot in her stretch flows. 23rd Oct 2024, 8:09am .B. wrote: Namaste x 23rd Oct 2024, 8:10am northernslowcoach wrote: Good morning x 23rd Oct 2024, 8:41am Ness wrote: Namaste x Add a comment	4.6mi, 47:24 Run - Intervals Opted for the Garmin suggestion - 8 x 10 second sprints - target pace 4.40 min/mile (yeah right!!). I'm still not entirely convinced of the merit of these sessions, the Garmin suggests them a lot, but there is something to said for blasting away for 10 seconds. That said, the terrain wasn't always great and it was getting dark or dark, and I was a little nervous of face-planting. I only scored about 68% for completion so the coach on my wrist wasn't that impressed!! Perfect evening for running though, and the sunset was lovely. 1) 1mi - 9:32(9:32/mi) 128/139bpm [1221b/mi] 97cal 259/344W 2) 0.6mi - 5:28(9:11/mi) 135/142bpm [1239b/mi] 57cal 245/265W 3) 0.03mi - 10(5:21/mi) 141/142bpm [754b/mi] 2cal 349/411W 4) 0.25mi - 3:00(12:10/mi) 131/148bpm [1593b/mi] 26cal 179/425W 5) 0.03mi - 10(5:16/mi) 127/128bpm [670b/mi] 2cal 326/438W 6) 0.23mi - 3:00(13:11/mi) 128/145bpm [1687b/mi] 25cal 158/454W 7) 0.04mi - 10(4:41/mi) 124/124bpm [581b/mi] 2cal 315/431W 8) 0.24mi - 3:00(12:24/mi) 124/141bpm [1538b/mi] 22cal 161/434W 9) 0.03mi - 10(5:12/mi) 126/128bpm [656b/mi] 2cal 297/425W 10) 0.26mi - 3:00(11:34/mi) 130/142bpm [1504b/mi] 27cal 176/449W 11) 0.03mi - 10(5:32/mi) 133/133bpm [737b/mi] 2cal 337/524W 12) 0.23mi - 3:00(12:51/mi) 129/146bpm [1658b/mi] 26cal 185/538W 13) 0.03mi - 10(5:18/mi) 127/128bpm [673b/mi] 2cal 342/458W 14) 0.22mi - 3:00(13:54/mi) 128/143bpm [1780b/mi] 23cal 143/489W 15) 0.03mi - 10(4:51/mi) 124/126bpm [600b/mi] 2cal 352/434W 16) 0.25mi - 3:00(12:03/mi) 129/144bpm [1553b/mi] 25cal 179/422W 17) 0.03mi - 10(5:22/mi) 130/130bpm [697b/mi] 2cal 358/421W 18) 1mi - 9:37(9:37/mi) 130/139bpm [1251b/mi] 93cal 236/419W 19) 0.04mi - 23(9:43/mi) 140/140bpm [1361b/mi] 4cal 235/255W 20) 0.01mi - 4(11:21/mi) 140/141bpm [1588b/mi] 1cal 197/265W 24th Oct 2024, 6:48pm Ness wrote: Well done! 👏 24th Oct 2024, 7:18pm RRR-CAZ 🇬🇧 wrote: Good session. 24th Oct 2024, 7:30pm .B. wrote: Well done! 24th Oct 2024, 7:54pm Autumnleaves wrote: Thanks - notes added! 24th Oct 2024, 8:01pm northernslowcoach wrote: Well done :) Add a comment 1.2mi, 18:50 Walk - General Back to Victoria. 1) 1mi - 15:35(15:35/mi) 96/103bpm [1495b/mi] 79cal 60/70rpm 2) 0.18mi - 3:16(18:07/mi) 100/111bpm [1811b/mi] 17cal 55/65rpm Add a comment 1.1mi, 18:15 Walk - General To the office 1) 1mi - 15:58(15:58/mi) 95/105bpm [1517b/mi] 90cal 59/64rpm 2) 0.13mi - 2:17(18:08/mi) 97/99bpm [1759b/mi] 10cal 56/63rpm Add a comment 0mi, 25:41 Cross - Yoga YWK - morning yoga, hips & twists. Think this one might become a favourite! 24th Oct 2024, 8:35am Ness wrote: Namaste x 24th Oct 2024, 9:13am Autumnleaves wrote: Namaste Ness x 24th Oct 2024, 9:54am northernslowcoach wrote: good morning :) Add a comment	1.3mi, 19:12 Walk - General To Victoria via chemist. 1) 1mi - 15:13(15:13/mi) 94/106bpm [1431b/mi] 87cal 63/67rpm 2) 0.28mi - 3:59(14:14/mi) 94/96bpm [1339b/mi] 25cal 58/64rpm Add a comment 0.5mi, 8:55 Walk - General Back to office. 1) 0.47mi - 8:55(19:08/mi) 94/105bpm [1798b/mi] 45cal 54/61rpm Add a comment 0mi, 25:00 Cross - Pilates Did my own thing in the gym. 25th Oct 2024, 6:39pm northernslowcoach wrote: That confused me ;) 25th Oct 2024, 7:41pm Autumnleaves wrote: Sorry :) 26th Oct 2024, 8:37am .B. wrote: Good stuff Add a comment 0.5mi, 14:01 Walk - General To Y club. Forgot to stop watch! 1) 0.54mi - 14:01(25:57/mi) 89/103bpm [2310b/mi] 60cal 40/73rpm Add a comment 1.1mi, 18:45 Walk - General To work. Via Next to replenish underwear for both me & Mr AL after Bonnie's rampages. 1) 1mi - 16:29(16:29/mi) 89/97bpm [1467b/mi] 83cal 59/65rpm 2) 0.11mi - 2:17(19:52/mi) 90/93bpm [1788b/mi] 9cal 56/62rpm Add a comment 0mi, 27:45 Cross - Yoga YWK - 30 min morning yoga - At Home Yoga to feel Great. This was definitely intermediate insofar as the pace was quite swift so I did need to watch the video as some of the poses were new. It had some really good stretches in though. Some modification required early on as Bonnie insisted on taking part. Final relaxation enlivened by her bringing her bone alongside my right ear and enthusiastically gnawing. 25th Oct 2024, 8:27am Ness wrote: Namaste x 25th Oct 2024, 8:30am northernslowcoach wrote: good morning :) love how involved Bonnie gets ;) 25th Oct 2024, 9:08am .B. wrote: Namaste x dog gnawing bone is not quite the yoga vibe you want :) Add a comment	4.4mi, 45:36 Run - Social RR group run. Good turnout and gorgeous autumn morning. 🍂 1) 1mi - 10:56(10:56/mi) 116/123bpm [1268b/mi] 97cal 227/268W 2) 1mi - 9:56(9:56/mi) 126/146bpm [1252b/mi] 94cal 224/285W 3) 1mi - 10:33(10:33/mi) 128/145bpm [1350b/mi] 98cal 223/303W 4) 1mi - 10:05(10:05/mi) 123/129bpm [1240b/mi] 93cal 225/264W 5) 0.36mi - 4:06(11:15/mi) 130/132bpm [1464b/mi] 38cal 231/316W 26th Oct 2024, 10:51am .B. wrote: Lve 26th Oct 2024, 10:51am .B. wrote: Love 26th Oct 2024, 10:51am .B. wrote: Crazy ipad .. Lovely!! 26th Oct 2024, 12:39pm RRR-CAZ 🇬🇧 wrote: Nice 👌 26th Oct 2024, 4:02pm Ness wrote: Well done Add a comment	10mi, 1:38:54 Run - Long Run Jeffed run with Mr AL. Gorgeous day. Picked up the effort for the running in the last 2 miles for a faster finish. We felt pretty comfortable. One gel at halfway. 1) 1mi - 10:23(10:23/mi) 120/132bpm [1246b/mi] 95cal 226/290W 2) 1mi - 9:45(9:45/mi) 130/135bpm [1268b/mi] 96cal 233/286W 3) 1mi - 9:46(9:46/mi) 131/138bpm [1279b/mi] 94cal 224/266W 4) 1mi - 9:41(9:41/mi) 130/135bpm [1259b/mi] 92cal 230/298W 5) 1mi - 9:57(9:57/mi) 128/135bpm [1273b/mi] 91cal 228/301W 6) 1mi - 10:12(10:12/mi) 130/136bpm [1327b/mi] 94cal 226/311W 7) 1mi - 10:21(10:21/mi) 133/139bpm [1377b/mi] 98cal 229/289W 8) 1mi - 9:49(9:49/mi) 133/140bpm [1306b/mi] 93cal 233/331W 9) 1mi - 10:09(10:09/mi) 140/148bpm [1421b/mi] 100cal 222/284W 10) 1mi - 8:44(8:44/mi) 133/141bpm [1162b/mi] 86cal 255/310W 11) 0.01mi - 6(8:45/mi) 140/141bpm [1225b/mi] 1cal 254/259W 27th Oct 2024, 11:18am .B. wrote: Nice pacing :) 27th Oct 2024, 12:53pm Ness wrote: Well done 👍 27th Oct 2024, 1:00pm Autumnleaves wrote: Thanks :) Enjoyed that! 27th Oct 2024, 1:46pm RRR-CAZ 🇬🇧 wrote: Nice looking run 👍 Add a comment	-

+
More...

Autumnleaves

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.