Ness

Last on at 7am, 27th Jul 2024

F55 Warwickshire

Swordfish (57)

FETCH SUPPORTER

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STATUS An ex-teacher who is now enjoying the FIRE approach to life.

FERC

Races
220
Miles
21098
Miles
7
Miles
1309
Miles
3009
WAVA
61.74%
Mile
7:43
5k
24:43
5M
43:03
10k
54:12
10M
1:33:35
Half
1:57:51
20M
3:23:50
Mara
4:46:53

About Me
A fifty-something retired teacher who took up running to improve the muscle tone in her legs after a hip resurfacing op in 2003. It all started with a 'Race for Life' 5k, that I took part in to raise money in memory of my Dad. In 2005 I discovered the Fetcheveryone site, and thanks to the help and support of Fetchies, my running has moved on a bit since then. 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? Take small steps to increase your training, particularly at the start. Remember that you’re in it for the long haul.

Recent Blogs
Now I can keep it!	26th Jul
parkrun milestone	25th Jul
One for the retirement thread??!	23rd Jul

My parkrun
Bedworth parkrun

Recent Training
26th Jul	Strength	0mi	3:23
26th Jul	Strength	0mi	1:06:41
26th Jul	Nordic Walking	4.3mi	1:16:35
25th Jul	General	0.2mi	2:12
25th Jul	Recovery Run	4.7mi	53:52

Planned Races
Bedworth parkrun	27th Jul
Tamworth Castle Grounds parkrun	3rd Aug
Birmingham Running Festival	15th Sep

12 Month Benchmarks	Run
Mile	9:03
5k	29:07
5mi	47:17
10k	1:02:02
10mi	1:40:22
Half	2:12:42

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1200 Walk 750

Recent Threads
Mundane thread
Wordle fans
100 miles a month in 2024
The Retirement Thread
Strands (a new NYT game)
Connections (Only Connect fans)

Followers (96)

Badges Collected	See available badges
+ 356 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	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	18					8:01 54.35		7:43 57.22							8:35 54.97	8:22 57.01			9:09 53.91	8:49 56.59	8:42 58.02		7:43 7:43/mi	58.02
2mi	1																		19:03 56.55				19:03 9:32/mi	56.55
4km	3																		22:29 60.52	24:34 56.03			22:29 9:03/mi	60.52
3mi	2			32:16 44.98																			32:16 10:45/mi	44.98
5km	51	28:56 51.59	24:43 60.63	26:28 56.89	25:12 60.06	26:26 57.59		28:32 54.07	28:29 54.59								29:01 57.44	29:52 57.06	28:00 61.56	28:56 59.57	28:43 61.41	28:54 61.74	24:43 7:57/mi	61.74
3.5mi	1										31:50 56.14												31:50 9:06/mi	56.14
5mi	43				43:42 56.46	43:17 57.36	44:52 55.71	43:39 57.68	46:55 53.66		43:03 59.96	43:22 60.09	44:09 59.02				49:55 54.50	53:21 52.18		46:17 61.56	47:42 60.45	48:38 59.29	43:03 8:37/mi	61.56
10km	28		54:20 56.21	54:12 56.35	55:06 56.05	55:58 55.52	56:11 55.68	58:27 53.92	57:27 55.29	57:12 56.00			57:57 56.87			59:55 56.86	1:17:12 44.64					1:03:24 57.68	54:12 8:43/mi	57.68
10mi	10					1:36:05 53.14		1:35:15 54.37							1:33:35 58.62		1:44:50 54.19	1:51:58 51.35					1:33:35 9:22/mi	58.62
13.1mi	55					2:03:57 54.08	2:04:48 54.09	2:02:26 55.55	2:06:22 54.26	2:01:28 56.95	2:00:00 58.19	1:57:51 59.86	2:01:53 57.88	2:07:13 56.70	2:08:01 57.01	2:10:46 56.47	2:12:09 55.88		2:09:16 59.24	2:21:48 54.68	2:06:22 61.59	2:18:02 57.62	1:57:51 9:00/mi	61.59
26.2km	2														2:52:06 53.39						2:50:38 58.02		2:50:38 10:29/mi	58.02
20mi	3																	3:56:28 49.43	4:02:25 48.82	3:23:50 58.81			3:23:50 10:12/mi	58.81
26.2mi	2																5:06:56 50.45			4:46:53 56.13			4:46:53 10:57/mi	56.13

Date	Planned Races			Distance
15 Sep	Birmingham Running Festival Confirmed			13.1mi
3 Aug	Tamworth Castle Grounds parkrun Confirmed			5km
27 Jul	Bedworth parkrun Confirmed			5km
2024		Result	WAVA	Distance
27 Jul	Bedworth parkrun		0.00	5km
13 Jul	Bedworth parkrun	29:11	61.14	5km
6 Jul	Bedworth parkrun	29:20	60.83	5km
29 Jun	Bedworth parkrun	30:38	58.25	5km
22 Jun	Bedworth parkrun	30:35	58.34	5km
15 Jun	Bedworth parkrun SB	28:54	61.74	5km
9 Jun	Two Castles Run SB	1:03:24	57.68	10km
1 Jun	Bedworth parkrun	30:35	58.34	5km
25 May	Sutton Park parkrun	30:52	57.81	5km
18 May	Bedworth parkrun	30:07	59.25	5km
11 May	Market Bosworth Country Park parkrun	31:03	57.47	5km
4 May	Bedworth parkrun	31:00	57.56	5km
28 Apr	Boston Half Marathon UK SB	2:18:02	57.62	13.1mi
13 Apr	Brueton parkrun	29:52	59.74	5km
7 Apr	Centurion Grand Prix Series - Race 6 5m	52:08	55.97	5mi
6 Apr	Bedworth parkrun	32:24	55.07	5km
30 Mar	Bedworth parkrun	30:50	57.87	5km
24 Mar	Centurion Grand Prix Series - 5 mile (Race 2 revised date) SB	48:38	59.29	5mi
9 Mar	Bedworth parkrun	30:31	57.79	5km
3 Mar	Centurion Grand Prix Series - Race 5 5m	51:08	56.39	5mi
2 Mar	Bedworth parkrun	31:59	55.14	5km
24 Feb	Conkers parkrun	32:37	54.07	5km
17 Feb	Bedworth parkrun	31:14	56.47	5km
10 Feb	Bedworth parkrun	31:56	55.23	5km
2023		Result	WAVA	Distance
3 Dec	Centurion Grand Prix Series - Race 2 5m - postponed		0.00	5mi
5 Nov	Centurion Grand Prix Series - Race 1 5m SB	47:42	60.45	5mi
8 Oct	MBNA Chester Metric Marathon PB	2:50:38	58.02	26.2km
1 Oct	October Virtual Mile	9:24	53.70	1mi
10 Sep	Kenilworth Half Marathon	2:21:01	55.68	13.1mi
26 Aug	Bedworth parkrun	29:50	59.12	5km
1 Aug	August Virtual Mile	9:15	54.57	1mi
1 Jul	July Virtual Mile	8:51	57.03	1mi
1 Jul	Brueton parkrun SB	28:43	61.41	5km
9 Jun	Big Bear Swan Challenge	14 / 0	0.00	6hr
1 Jun	June Virtual Mile	8:53	56.82	1mi
1 May	May Virtual Mile SB	8:42	58.02	1mi
16 Apr	Boston Half Marathon UK	2:07:29	61.59	13.1mi
1 Apr	April Virtual Mile	8:52	56.93	1mi
1 Mar	March Virtual Mile	9:04	55.03	1mi
26 Feb	Leicestershire Half Marathon SB	2:06:22	61.36	13.1mi
5 Feb	Warwick Half Marathon	2:07:51	60.65	13.1mi
1 Feb	February Virtual Mile	9:19	53.55	1mi
31 Jan	January Virtual Mile	9:56	50.23	1mi
2022		Result	WAVA	Distance
4 Dec	Centurion Grand Prix Series - Race 2 5m SB	46:17	61.56	5mi
3 Dec	Jingle Mile : It's Happening Again SB	8:49	56.59	1mi
8 Oct	The Doctor K Cup	42:45	40.78	5km
2 Oct	Chester Marathon PB	4:46:53	56.13	26.2mi
31 Aug	Sheepy Shuffle SB	2:21:48	54.68	13.1mi
31 Mar	Mad March Virtual 4K SB	24:34	56.03	4km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
20 Mar	Ashby 20 PB	3:23:50	58.81	20mi
23 Jan	She Was Going For A Run - Virtual SB	28:56	59.57	5km
2021		Result	WAVA	Distance
4 Dec	Virtual Jingle Mile SB	9:09	53.91	1mi
31 Oct	Leicester Half Marathon SB	2:09:16	59.24	13.1mi
2 Oct	The Doctor K Cup	29:25	58.59	5km
5 Jun	Fake parkrun SB	28:00	61.56	5km
31 May	May Mayhem Virtual 4K PB	22:29	60.52	4km
11 May	Virtual March mile	9:26	52.29	1mi
22 Apr	Virtual 2 miler PB	19:03	56.55	2mi
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
31 Mar	Mad March Virtual 4K	25:40	53.02	4km
27 Mar	Fake parkrun	30:31	55.85	5km
21 Mar	Virtual Aldi Ashby 20 SB	4:02:25	48.82	20mi
2020		Result	WAVA	Distance
8 Aug	Fake parkrun SB	29:52	57.06	5km
23 May	Fake parkrun	31:25	54.25	5km
23 May	Fetch Virtual Weekend 10 Mile	1:55:16	49.88	10mi
16 May	Fetch Virtual Weekend 10 Mile SB	1:51:58	51.35	10mi
16 May	Fake parkrun	30:10	56.49	5km
9 May	Fake parkrun	30:50	55.27	5km
2 May	Fake parkrun	30:53	55.18	5km
25 Apr	Fake parkrun	30:51	55.24	5km
18 Apr	Fake parkrun	31:57	53.34	5km
11 Apr	Fake parkrun	32:50	51.91	5km
31 Mar	The Fetch Five SB	53:21	52.18	5mi
15 Mar	Ashby 20 SB	3:56:28	49.43	20mi
2019		Result	WAVA	Distance
6 Oct	Chester Marathon SB	5:06:56	50.45	26.2mi
1 Sep	Kenilworth Half Marathon	2:28:06	50.46	13.1mi
25 Aug	BADGERS Atherstone 10k SB	1:17:12	44.64	10km
7 Jul	Leamington Spa Half Marathon	2:22:59	52.27	13.1mi
19 May	Burton 10 SB	1:44:50	54.19	10mi
3 Mar	Warwick Half Marathon SB	2:12:09	55.88	13.1mi
16 Feb	Bedworth parkrun	30:01	55.52	5km
12 Jan	Kingsbury Water parkrun SB	29:01	57.44	5km
6 Jan	Centurion Grand Prix SB	49:55	54.50	5mi
2018		Result	WAVA	Distance
9 Sep	Lichfield 10k SB	59:55	56.86	10km
26 Aug	BADGERS Atherstone 10k	1:02:25	54.58	10km
7 Jul	Birmingham Black Country Half Marathon	2:27:34	50.04	13.1mi
14 Apr	Big Fetch Mile - Dudley SB	8:22	57.01	1mi
8 Apr	Warwick Half Marathon SB	2:10:46	56.47	13.1mi
11 Feb	Keyworth Turkey Trot	2:16:47	53.35	13.1mi
2017		Result	WAVA	Distance
8 Oct	MBNA Chester Metric Marathon SB	2:52:06	53.39	26.2km
24 Sep	Draycote Water 10	1:39:00	56.05	10mi
3 Sep	Kenilworth Half Marathon	2:08:56	56.60	13.1mi
2 Sep	Big Fetch Mile - Derby SB	8:35	54.97	1mi
1 Jul	Big Fetch Mile - Bedford	8:37	54.76	1mi
7 May	Lichfield Half Marathon	2:14:18	54.34	13.1mi
2 Apr	Solihull Half Marathon SB	2:08:01	57.01	13.1mi
19 Mar	Draycote Water 10 PB	1:33:35	58.62	10mi
2016		Result	WAVA	Distance
11 Dec	Keyworth Turkey Trot	2:07:35	56.53	13.1mi
12 Nov	Autumn Shakespeare Half SB	2:07:13	56.70	13.1mi
4 Sep	Kenilworth Half Marathon	2:11:34	54.82	13.1mi
17 Jul	Rugby Half Marathon	2:16:39	52.78	13.1mi
8 May	Bosworth Half Marathon	2:24:10	50.03	13.1mi
2015		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot	2:03:56	57.54	13.1mi
6 Sep	Kenilworth Half Marathon	2:05:46	56.70	13.1mi
4 Jul	Birmingham Black Country Half Marathon	2:13:37	53.37	13.1mi
14 Jun	Two Castles Run SB	57:57	56.87	10km
10 May	Bosworth Half Marathon	2:05:30	56.82	13.1mi
12 Apr	Centurion Grand Prix -15	44:55	58.61	5mi
22 Mar	Warwick Half Marathon SB	2:01:53	57.88	13.1mi
1 Mar	Centurion Grand Prix -15 SB	44:09	59.02	5mi
1 Feb	Centurion Grand Prix -15	44:55	58.02	5mi
4 Jan	Centurion Grand Prix -15	44:22	58.73	5mi
2014		Result	WAVA	Distance
14 Dec	Keyworth Turkey Trot	2:01:41	57.97	13.1mi
7 Dec	Centurion Grand Prix -15	44:43	58.28	5mi
15 Nov	Autumn Shakespeare Half PB	1:57:51	59.86	13.1mi
2 Nov	Centurion Grand Prix -15	45:43	57.00	5mi
28 Sep	Robin Hood Half Marathon	2:04:24	56.71	13.1mi
5 Jul	Birmingham Black Country Half Marathon	2:12:34	53.21	13.1mi
30 Mar	Centurion Grand Prix -14 SB	43:22	60.09	5mi
23 Mar	Warwick Half Marathon	2:01:32	57.46	13.1mi
2 Mar	Centurion Grand Prix -14	44:04	58.58	5mi
2 Feb	Centurion Grand Prix -14	44:41	57.77	5mi
5 Jan	Centurion Grand Prix -14	45:07	57.21	5mi
2013		Result	WAVA	Distance
8 Dec	Keyworth Turkey Trot	2:02:02	57.22	13.1mi
1 Dec	Centurion Grand Prix -14 PB	43:03	59.96	5mi
16 Nov	Autumn Shakespeare Half SB	2:00:00	58.19	13.1mi
3 Nov	Centurion Grand Prix -14	44:07	58.51	5mi
13 Oct	Leicester Half Marathon	2:01:29	57.48	13.1mi
6 Jul	Birmingham Black Country Half Marathon	2:17:19	50.85	13.1mi
9 Jun	Coventry Fun Run PB	31:50	56.14	3.5mi
17 Mar	Warwick Half Marathon	2:07:57	54.06	13.1mi
2012		Result	WAVA	Distance
9 Dec	Keyworth Turkey Trot	2:09:12	53.54	13.1mi
14 Oct	Leicester Half Marathon SB	2:01:28	56.95	13.1mi
16 Sep	National Forest 10K	58:54	54.38	10km
9 Sep	Lichfield 10K SB	57:12	56.00	10km
6 May	Lichfield Half Marathon	2:16:33	50.66	13.1mi
25 Mar	Loughborough Half Marathon	2:12:53	51.60	13.1mi
2011		Result	WAVA	Distance
11 Dec	Keyworth Turkey Trot	2:08:21	53.42	13.1mi
2 Oct	Coventry Half Marathon	2:06:52	54.05	13.1mi
18 Sep	National Forest 10K SB	57:27	55.29	10km
17 Jul	NSPCC Milton Keynes Half Marathon SB	2:06:22	54.26	13.1mi
2 Jul	Birmingham Black Country Half Marathon	2:13:12	51.48	13.1mi
12 Jun	Two Castles Run	57:33	55.19	10km
11 Jun	Conkers parkrun SB	28:29	54.59	5km
8 May	Sheffield Half Marathon	2:12:17	51.84	13.1mi
23 Apr	Conkers parkrun	28:37	54.33	5km
3 Apr	Centurion Grand Prix -11	48:35	52.22	5mi
9 Jan	Centurion Grand Prix -11 SB	46:55	53.66	5mi
2010		Result	WAVA	Distance
12 Dec	Sneyd Striders Xmas Pudding Run SB	1:35:15	54.37	10mi
24 Oct	Birmingham Half Marathon SB	2:02:26	55.55	13.1mi
2 Oct	Fetch Midlands Mile PB	7:43	57.22	1mi
18 Sep	Big Fun Run - Coventry SB	28:32	54.07	5km
12 Sep	Para's 10	1:37:00	53.39	10mi
13 Jun	Long Eaton 5 SB	43:39	57.68	5mi
6 Jun	Two Castles Run SB	58:27	53.92	10km
23 May	Coventry Half Marathon	2:03:00	55.29	13.1mi
25 Apr	Sheffield Half Marathon	2:08:23	52.98	13.1mi
11 Apr	Centurion Grand Prix -10	45:17	55.59	5mi
7 Mar	Centurion Grand Prix -10	45:55	54.43	5mi
7 Feb	Centurion Grand Prix -10	47:24	52.73	5mi
3 Jan	Centurion Grand Prix -10	47:42	52.40	5mi
2009		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot	2:14:25	50.22	13.1mi
6 Dec	Centurion Grand Prix -10	46:37	53.61	5mi
1 Dec	Festive Fetch Five	30:52	47.84	3mi
1 Nov	Centurion Grand Prix -10	46:42	53.52	5mi
11 Oct	Birmingham Half Marathon SB	2:04:48	54.09	13.1mi
13 Sep	Paras 10 - P Company Challenge	1:36:45	53.13	10mi
23 Aug	Hermitage 10k	58:41	53.31	10km
28 Jun	Prestwold 10km SB	56:11	55.68	10km
14 Jun	Long Eaton 5 SB	44:52	55.71	5mi
7 Jun	Two Castles Run	1:00:21	51.84	10km
10 May	Hinckley/Bosworth Half	2:20:42	47.97	13.1mi
3 May	Centurion GP series Race & Presentation	50:39	49.34	5mi
26 Apr	Sheffield Half Marathon	2:17:19	49.16	13.1mi
5 Apr	Centurion Grand Prix -09	49:44	50.25	5mi
15 Mar	Silverstone Half Marathon	2:20:25	47.74	13.1mi
1 Mar	Centurion Grand Prix -09	51:50	47.90	5mi
1 Feb	Centurion Grand Prix -09	48:49	50.86	5mi
4 Jan	Centurion Grand Prix -09	49:17	50.37	5mi
2008		Result	WAVA	Distance
14 Dec	Sneyd Striders Xmas Pudding Run SB	1:36:05	53.14	10mi
7 Dec	Centurion Grand Prix -09	46:40	53.20	5mi
9 Nov	Rugby 10	1:37:28	52.38	10mi
2 Nov	Centurion Grand Prix -09	47:00	52.82	5mi
26 Oct	Birmingham Half Marathon	2:05:42	53.33	13.1mi
19 Oct	Leicester Half Marathon SB	2:03:57	54.08	13.1mi
7 Sep	Adidas women's 5k challenge SB	26:26	57.59	5km
31 Aug	Hermitage 10k	59:43	52.04	10km
20 Aug	Hinckley LOROS 5K	28:31	53.38	5km
21 Jun	West Midlands Fetch Mile Challenge SB	8:01	54.35	1mi
15 Jun	Long Eaton 5 SB	43:17	57.36	5mi
8 Jun	Two Castles Run	56:42	54.81	10km
6 May	Silverstone 10k EMGP Series	57:47	53.78	10km
5 May	Fetch East Midlands Mile	8:20	52.28	1mi
20 Apr	Derby 10K SB	55:58	55.52	10km
6 Apr	Centurion Grand Prix	46:38	53.24	5mi
2 Mar	Centurion Grand Prix -08	44:57	54.89	5mi
3 Feb	Centurion Grand Prix -08	45:15	54.53	5mi
6 Jan	Centurion Grand Prix -08	47:21	52.11	5mi
2007		Result	WAVA	Distance
4 Nov	Centurion Grand Prix -08 SB	43:42	56.46	5mi
7 Oct	Centurion Grand Prix -08	44:26	55.53	5mi
16 Sep	Women's Hydro Active - Birmingham 5k SB	25:12	60.06	5km
9 Sep	Hermitage 10k	1:00:12	51.30	10km
1 Jul	Coleshill Team Triathelon	29:04	52.07	5km
3 Jun	Race for Life - Sheffield	26:33	57.01	5km
6 May	Royal British Legion 10km SB	55:06	56.05	10km
18 Feb	Tamworth Heart 10K	55:09	55.67	10km
2006		Result	WAVA	Distance
15 Oct	University of Birmingham 5K SB	26:28	56.89	5km
3 Sep	Birmingham Hydro Active Women's Challenge	26:58	55.84	5km
16 Jul	Race for Life	26:53	56.01	5km
2 Jul	Bournville Harriers 10K	1:02:13	49.35	10km
11 Jun	Two Castles Run	59:33	51.56	10km
6 Jun	Fetch Five - Run For Your Soul 3 PB	32:16	44.98	3mi
21 May	The Asics Cure Leukaemia Run	54:33	56.28	10km
10 May	Kingsbury Classic 10k	56:52	53.99	10km
19 Feb	Tamworth Heart Runners 10K PB	54:12	56.35	10km
2005		Result	WAVA	Distance
23 Oct	Birmingham University 5k PB	24:43	60.63	5km
2 Oct	Cancer Research Blenheim 10k SB	54:20	56.21	10km
4 Sep	Birmingham Hydro Active Women's Challenge	25:40	58.39	5km
17 Jul	Race For Life - Birmingham East	25:24	59.00	5km
22 May	Cure Luekaemia	55:02	55.50	10km
20 Feb	Tamworth Heart Runners 10K	1:02:02	49.00	10km
2004		Result	WAVA	Distance
4 Sep	Birmingham Flora Run SB	28:56	51.59	5km
18 Jul	Race For Life - Birmingham East	29:08	51.23	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	138	57	28	53	41	56	48	0	0	0	0	0	422
2024	30	85	131	128	130	120	112	0	0	0	0	0	736
2023	81	57	49	55	71	31	36	61	23	63	28	22	577
2023	135	125	140	130	106	136	145	168	152	120	150	102	1609
2023	10	6	0	0	0	0	0	0	0	0	0	0	17
2022	51	46	70	43	44	33	50	61	51	47	38	46	580
2022	130	160	142	105	130	105	175	143	120	110	150	130	1600
2022	60	59	35	46	60	73	0	0	0	23	36	10	402
2021	17	18	20	44	48	76	48	67	87	47	59	80	611
2021	0	0	0	0	0	0	0	0	1.6	0	0	0	1.6
2021	114	151	142	133	135	135	140	142	158	134	130	121	1635
2021	0	16	27	52	30	26	55	42	53	55	40	40	437
2020	37	30	12	7	24	8	6	25	1	21	16	52	239
2020	0	0	0	0	0	0	0	0.4	0	0	0	0	0.4
2020	88	117	110	136	150	140	130	130	135	137	129	100	1502
2019	0	13	7	65	22	2	16	53	2	2	3	33	217
2019	0	0	0	0	0	0	0	0.5	0	0	0	0	0.5
2019	101	100	103	84	112	103	122	75	110	110	119	111	1250
2019	0	0	0	0	20	0	0	0	0	0	0	0	20
2018	2	17	12	8	9	3	4	39	0	32	20	34	180
2018	119	100	100	91	115	118	109	100	40	65	48	82	1088
2018	0	0	0	0	23	0	0	94	0	0	0	0	117
2017	0	0	0	1	0	0	11	0	0	0	4	9	24
2017	100	117	118	115	118	78	78	103	95	87	92	110	1212
2017	0	0	0	0	0	0	0	26	0	0	0	0	26
2016	3	0	5	0	0	0	2	0	1	0	0	3	15
2016	107	106	126	126	111	107	103	93	108	120	107	101	1314
2015	3	0	0	1	21	0	0	1	11	0	0	5	42
2015	0	0	0	0	0	0	0	0	0	1	0	0	1
2015	105	104	114	122	112	116	110	92	101	110	118	103	1307
2015	0	0	0	0	0	27	0	0	0	0	0	0	27
2014	0	0	5	4	0	1	1	0	0	2	0	0	13
2014	80	100	100	80	105	120	110	103	107	105	107	104	1221
2014	0	0	0	0	0	0	45	134	0	0	0	0	178
2013	78	86	58	36	91	90	88	102	106	106	90	90	1021
2013	0	0	0	0	0	0	0	57	0	0	0	0	57
2012	0	0	0	0	0	27	3	3	0	9	3	0	45
2012	68	57	58	84	45	74	90	74	95	71	80	65	860
2011	0	0	4	0	0	0	0	0	0	0	0	0	4
2011	55	0	10	72	73	64	74	72	92	75	92	76	756
2010	86	97	102	107	106	85	96	58	103	85	93	56	1073
2009	0	0	0	0	0	0	0	0	0.6	0	0	0	0.6
2009	77	84	72	100	65	96	95	100	119	89	104	92	1092
2009	0	0	0	0	0	0	6	23	0	0	0	0	30
2008	0	0	0	0	0	0	0	0	0	19	7	0	26
2008	57	58	64	45	50	60	70	36	98	103	92	77	810
2007	0	0	0	0	0	0	0	15	0	0	0	0	15
2007	15	45	45	56	47	36	58	70	67	75	64	17	595
2006	1.4	1.3	0	0	0	0	0	0	0	0	0	0	2.7
2006	40	35	25	36	54	37	25	37	40	15	17	25	387
2005	0	0	0	0	21	0	0	0	0	0	0	7	28

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
0.5mi, 8:02 Walk - General Cool down 1) 0.5mi - 8:02(16:09/mi) 110/123bpm [1777b/mi] 48cal 61/69rpm Add a comment 7.4mi, 1:21:21 Run - Long Run Gentle paced run. Just wanted to take it nice and easy today. Thought my legs might be a bit tired after yesterday's parkrun but they felt ok.... 1) 1mi - 11:00(11:00/mi) 122/136bpm [1343b/mi] 94cal 2) 1mi - 11:05(11:05/mi) 130/140bpm [1440b/mi] 98cal 3) 1mi - 11:06(11:06/mi) 134/145bpm [1486b/mi] 98cal 4) 1mi - 10:59(10:59/mi) 133/142bpm [1460b/mi] 94cal 5) 1mi - 11:01(11:01/mi) 136/145bpm [1498b/mi] 94cal 6) 1mi - 11:04(11:04/mi) 132/141bpm [1460b/mi] 92cal 7) 1mi - 10:51(10:51/mi) 136/146bpm [1475b/mi] 92cal 8) 0.4mi - 4:17(10:42/mi) 127/133bpm [1359b/mi] 36cal 30th Jun 2024, 9:11am Alice the Camel wrote: Nicely paced 👍 30th Jun 2024, 9:14am usc215 wrote: well run :) 30th Jun 2024, 9:24am Sigh wrote: Well done! 30th Jun 2024, 9:36am EvilPixie wrote: Nice pacing 30th Jun 2024, 10:57am Autumnleaves wrote: Well done - have a hug x 30th Jun 2024, 12:29pm geordiegirl wrote: Nicely ran well done. 30th Jun 2024, 12:33pm Ness wrote: Thanks all x x 30th Jun 2024, 12:36pm Jaks wrote: Nice pacing, well done 👏 30th Jun 2024, 12:40pm Ness wrote: Thank you x 30th Jun 2024, 8:31pm Velociraptor wrote: Well done :) 30th Jun 2024, 8:32pm Ness wrote: Thanks, Vrap 😊 Add a comment	0mi, 3:38 Cross - Strength Press ups Add a comment 0mi, 1:09:04 Cross - Strength Usual Monday workout. Edit needed. Edit done ✅️ 1st Jul 2024, 4:04pm Jaks wrote: Well done 👏 1st Jul 2024, 4:06pm Ness wrote: Thank you x 1st Jul 2024, 4:33pm Autumnleaves wrote: Good work Ness 1st Jul 2024, 4:46pm Ness wrote: Thanks x Add a comment 0.3mi, 4:59 Walk - General Cool down walk after my run. 1) 0.34mi - 4:59(14:48/mi) 121/134bpm [1791b/mi] 37cal 66/83rpm Add a comment 5mi, 54:40 Run - Easy Nice easy paced run to start the week. 1) 1mi - 11:07(11:07/mi) 130/149bpm [1445b/mi] 98cal 2) 1mi - 11:06(11:06/mi) 139/151bpm [1543b/mi] 103cal 3) 1mi - 11:09(11:09/mi) 139/147bpm [1549b/mi] 104cal 4) 1mi - 10:33(10:33/mi) 137/146bpm [1445b/mi] 94cal 5) 1mi - 10:44(10:44/mi) 139/149bpm [1492b/mi] 103cal 6) 0mi - 2(7:35/mi) 140/140bpm [1062b/mi] 1st Jul 2024, 7:25am EvilPixie wrote: Nice one 1st Jul 2024, 7:27am Ness wrote: Thanks x 1st Jul 2024, 7:32am geordiegirl wrote: Happy July! 1st Jul 2024, 7:32am Mrs Jigs (Luverlylegs) wrote: Nice start to the month Ness :-) 1st Jul 2024, 7:36am Looby Loo wrote: I don’t know how you manage to get up so early 😴 1st Jul 2024, 7:52am Velociraptor wrote: Well done 😀 1st Jul 2024, 8:00am Rosehip wrote: well done :) 1st Jul 2024, 8:13am Jaks wrote: Well done 👏 1st Jul 2024, 8:32am Alice the Camel wrote: Morning Ness! Well run x 1st Jul 2024, 8:39am Ness wrote: Good morning, AtC. Thanks all. 😊 [This is a lie in compared to before retirement, Looby Loo. Then I used to get up before 5am to fit in a pre-work run!] 1st Jul 2024, 9:06am Autumnleaves wrote: Morning - nice miles 👌 1st Jul 2024, 9:26am Ness wrote: Good morning! And thanks 😊 1st Jul 2024, 9:28am Sigh wrote: Well done, a good start to the month! 1st Jul 2024, 9:30am Ness wrote: Thanks 😊 Add a comment	0.8mi, 14:11 Walk - General Walk in town for coffee and breakfast.... 1) 0.6mi - 10:34(17:36/mi) 74/92bpm [1302b/mi] 47cal 59/65rpm 2) 0.18mi - 3:38(20:27/mi) 69/90bpm [1411b/mi] 16cal 57/69rpm Add a comment 3.2mi, 55:11 Walk - Nordic Walking Early morning walk to squish my Fetchpoint bug. Rain didn't start till I got back onto my road so was quite pleasant, if a little cool.... 1) 1mi - 17:03(17:03/mi) 92/109bpm [1569b/mi] 85cal 61/66rpm 2) 1mi - 17:00(17:00/mi) 94/114bpm [1598b/mi] 84cal 60/64rpm 3) 1mi - 17:18(17:18/mi) 94/109bpm [1626b/mi] 85cal 61/83rpm 4) 0.22mi - 3:50(17:03/mi) 111/120bpm [1892b/mi] 23cal 62/64rpm Add a comment	0mi, 10:00 Cross - Strength Band assisted pull up practice. Add a comment 0mi, 3:29 Cross - Strength Press ups. Add a comment 0mi, 1:05:58 Cross - Strength Usual Wednesday Workout. Edit needed Edit done. Felt tough today but that wasn't unexpected after run this morning. 3rd Jul 2024, 4:06pm Autumnleaves wrote: Well done :) 3rd Jul 2024, 4:08pm Ness wrote: Thank you x Add a comment 0.2mi, 3:05 Walk - General Very short leg stretch to pick up shopping for mum.... 1) 0.2mi - 3:05(15:10/mi) 99/111bpm [1502b/mi] 17cal 65/75rpm Add a comment 0.4mi, 6:08 Walk - General Cool down after my run.... 1) 0.4mi - 6:08(15:25/mi) 124/134bpm [1911b/mi] 45cal 64/83rpm Add a comment 7.1mi, 1:13:49 Run - Intervals Intervals. Felt sluggish to start with so did a longer warm up of 2 miles. This included trying to find a fetchpoint bug. Then 10 x 400 metres effort with 2 minutes recovery. Finished with a 1 mile cool down. Not quite at target PJ pace (target is 2:16 for the 400 metre bits) but close enough...... 1) 1mi - 11:02(11:02/mi) 133/144bpm [1467b/mi] 95cal 2) 1mi - 10:07(10:10/mi) 141/150bpm [1433b/mi] 92cal 3) 0.25mi - 2:20(9:22/mi) 149/154bpm [1395b/mi] 25cal 4) 0.19mi - 2:00(10:43/mi) 148/153bpm [1585b/mi] 19cal 5) 0.25mi - 2:24(9:34/mi) 147/152bpm [1407b/mi] 25cal 6) 0.19mi - 2:00(10:33/mi) 146/149bpm [1540b/mi] 19cal 7) 0.25mi - 2:16(9:03/mi) 150/154bpm [1358b/mi] 25cal 8) 0.19mi - 2:00(10:36/mi) 148/152bpm [1569b/mi] 20cal 9) 0.25mi - 2:23(9:31/mi) 150/155bpm [1428b/mi] 25cal 10) 0.18mi - 2:00(10:56/mi) 145/151bpm [1585b/mi] 18cal 11) 0.25mi - 2:20(9:20/mi) 147/152bpm [1373b/mi] 24cal 12) 0.18mi - 2:00(11:04/mi) 148/151bpm [1638b/mi] 19cal 13) 0.25mi - 2:18(9:12/mi) 152/155bpm [1397b/mi] 25cal 14) 0.18mi - 2:00(11:01/mi) 150/154bpm [1652b/mi] 18cal 15) 0.25mi - 2:20(9:21/mi) 148/153bpm [1384b/mi] 24cal 16) 0.18mi - 2:00(11:16/mi) 148/151bpm [1668b/mi] 18cal 17) 0.25mi - 2:24(9:37/mi) 151/154bpm [1453b/mi] 25cal 18) 0.18mi - 2:00(11:25/mi) 147/153bpm [1679b/mi] 17cal 19) 0.25mi - 2:26(9:43/mi) 152/157bpm [1478b/mi] 26cal 20) 0.18mi - 2:00(11:15/mi) 147/153bpm [1653b/mi] 17cal 21) 0.25mi - 2:17(9:10/mi) 149/155bpm [1365b/mi] 23cal 22) 1mi - 11:11(11:12/mi) 146/152bpm [1636b/mi] 98cal 3rd Jul 2024, 8:38am Jaks wrote: Very nice, well done 👏 3rd Jul 2024, 8:40am IdristheDragon wrote: Well done - intervals are hard work but good :) 3rd Jul 2024, 8:42am Ness wrote: Thank you x 3rd Jul 2024, 8:45am Autumnleaves wrote: Those look pretty good under the circumstances - well done xx 3rd Jul 2024, 8:45am Ness wrote: Thanks x 3rd Jul 2024, 8:48am Fenland Flier wrote: Nice reps Ness, well done. 3rd Jul 2024, 8:57am Ness wrote: Thank you x 3rd Jul 2024, 9:09am Velociraptor wrote: Well done :) 3rd Jul 2024, 9:16am Ness wrote: Thanks x 3rd Jul 2024, 10:06am Sigh wrote: Well done! 3rd Jul 2024, 10:16am usc215 wrote: very good effort! 👍 3rd Jul 2024, 10:30am Mrs Jigs (Luverlylegs) wrote: Looks a good session to me 👏 3rd Jul 2024, 10:30am Mrs Jigs (Luverlylegs) wrote: Looks a good session to me 👏 3rd Jul 2024, 10:30am Mrs Jigs (Luverlylegs) wrote: Doubly so! 3rd Jul 2024, 10:44am EvilPixie wrote: Wonderful 3rd Jul 2024, 10:48am Alice the Camel wrote: 👍 3rd Jul 2024, 11:24am Ness wrote: Thanks, doubly! 😉Mrs Jigs. And thanks all. The lovely comments really help at the moment x Add a comment	0.8mi, 29:05 Walk - General Short shopping trip with Mr Ness. Shops were quite busy. 1) 0.95mi - 16:58(17:53/mi) 84/103bpm [1503b/mi] 73cal 49/81rpm Add a comment 0.6mi, 10:05 Walk - General Walk to the polling station with Mr Ness. Voted then wander back home.. 1) 0.6mi - 10:05(16:50/mi) 97/127bpm [1632b/mi] 54cal 62/120rpm Add a comment 7.5mi, 1:23:06 Run - General Nice early morning run. Felt strong.... 1) 1mi - 11:25(11:25/mi) 131/147bpm [1497b/mi] 103cal 2) 1mi - 10:58(10:58/mi) 140/148bpm [1535b/mi] 95cal 3) 1mi - 11:26(11:26/mi) 141/148bpm [1613b/mi] 108cal 4) 1mi - 10:59(10:59/mi) 134/149bpm [1472b/mi] 92cal 5) 1mi - 10:48(10:48/mi) 134/140bpm [1447b/mi] 92cal 6) 1mi - 10:41(10:41/mi) 132/141bpm [1409b/mi] 90cal 7) 1mi - 11:03(11:03/mi) 141/151bpm [1558b/mi] 99cal 8) 0.5mi - 5:46(11:30/mi) 143/154bpm [1646b/mi] 51cal 4th Jul 2024, 9:02am Autumnleaves wrote: You sound better xxx 4th Jul 2024, 9:04am IdristheDragon wrote: Great running :) 4th Jul 2024, 9:11am Ness wrote: Thanks. Yes felt better today x 4th Jul 2024, 9:12am geordiegirl wrote: nice glad to hear it was a good run today 4th Jul 2024, 9:17am Jaks wrote: Nice 😊, well done 👏 4th Jul 2024, 9:18am Sigh wrote: Nice run, well done! 4th Jul 2024, 9:30am Ness wrote: Thanks x 4th Jul 2024, 9:47am EvilPixie wrote: Nice running 4th Jul 2024, 9:51am Alice the Camel wrote: Lovely! 4th Jul 2024, 10:26am Velociraptor wrote: Good work :) 4th Jul 2024, 12:25pm Ness wrote: Thanks x Add a comment	0mi, 3:31 Cross - Strength Usual press ups Add a comment 0mi, 1:08:19 Cross - Strength Usual Friday workout. Edit needed Eidt done. Realised I did an extra set of calf raises by mistake. No harm done. 🤷‍♀️ 5th Jul 2024, 4:51pm Jaks wrote: Well done 👏 5th Jul 2024, 4:59pm Ness wrote: Thank you x 5th Jul 2024, 6:34pm Autumnleaves wrote: Good work Ness x 5th Jul 2024, 6:46pm Ness wrote: Thank you x Add a comment 4mi, 1:08:29 Walk - Nordic Walking Nice morning walk.... 1) 1mi - 17:22(17:22/mi) 95/109bpm [1650b/mi] 101cal 60/66rpm 2) 1mi - 17:22(17:22/mi) 96/113bpm [1667b/mi] 92cal 61/65rpm 3) 1mi - 17:08(17:08/mi) 96/114bpm [1644b/mi] 87cal 61/64rpm 4) 1mi - 16:38(16:37/mi) 90/106bpm [1496b/mi] 75cal 61/66rpm 5th Jul 2024, 8:07am Autumnleaves wrote: Good morning x 5th Jul 2024, 8:10am Ness wrote: Good morning x Add a comment	3.1mi, 45:40 Walk - General Fetchpoint bug squishing walk. Got a really good pace on this one.... 1) 1mi - 14:35(14:35/mi) 105/116bpm [1531b/mi] 83cal 63/125rpm 2) 1mi - 14:24(14:24/mi) 111/127bpm [1598b/mi] 88cal 62/70rpm 3) 1mi - 14:40(14:40/mi) 108/117bpm [1583b/mi] 88cal 63/121rpm 4) 0.13mi - 2:02(15:06/mi) 111/121bpm [1676b/mi] 15cal 64/125rpm 6th Jul 2024, 5:59pm EvilPixie wrote: Brilliant pace 6th Jul 2024, 6:07pm Ness wrote: Thanks, Pix! :) 6th Jul 2024, 7:12pm laterunner wrote: Excellent pace 6th Jul 2024, 7:20pm Ness wrote: Thanks Add a comment 0mi, Cross - Strength Band assisted pull up practice. Add a comment 0mi, 32:01 Cross - Strength Caroline Girvan Iron Series day 10..... BENT OVER SINGLE ARM ROW - (10kg for first four mins) 10kg SWITCH SIDE! - 10kg SWITCH SIDE! - 10kg SWITCH SIDE! - 10kg PULLOVERS - a single 10kg PULLOVERS - a single 10kg SINGLE ARM SUPINE ROW 10kg SWITCH SIDE! - 10kg SWITCH SIDE! - 10kg SWITCH SIDE! - 10kg PULLOVERS - 10kg PULLOVERS - 10kg HAMMER CURL FULL - HOLD - FULL - 5kg FULL RANGE HAMMER CURL - pair of 5kgs X BODY CURL FULL - HOLD - FULL - pair of 5kgs FULL RANGE X BODY CURL - pair of 5kgs WIDE CURL FULL - HOLD - FULL- 5kgs FULL RANGE WIDE CURL - pair of 5kgs FINISHER! 60 seconds - SUPINE ROW pair of 3kgs 6th Jul 2024, 5:28pm Jaks wrote: Well done 👏 6th Jul 2024, 5:29pm Ness wrote: Thanks x Add a comment 0.3mi, 2:39 Run - Warm Down Dash back to the car park because my ticket was about to expire..... 1) 0.24mi - 2:25(10:06/mi) 121/135bpm [1223b/mi] 22cal 2) 0.01mi - 14(31:03/mi) 133/137bpm [4131b/mi] 2cal Add a comment 3.1mi, 29:21 Run - parkrun Bedworth parkrun.... 1) 1mi - 9:23(9:23/mi) 136/158bpm [1276b/mi] 98cal 2) 1mi - 9:39(9:39/mi) 149/158bpm [1437b/mi] 100cal 3) 1mi - 9:25(9:25/mi) 153/167bpm [1440b/mi] 98cal 4) 0.1mi - 55(8:53/mi) 163/166bpm [1447b/mi] 10cal 6th Jul 2024, 12:08pm Autumnleaves wrote: Nice steady pacing 6th Jul 2024, 12:10pm Ness wrote: Thanks, Al. Still working on it but slowly heading in the right direction. xx 6th Jul 2024, 12:18pm EvilPixie wrote: Excellent 6th Jul 2024, 12:18pm Ness wrote: Thank you x 6th Jul 2024, 1:01pm Velociraptor wrote: Well done :) 6th Jul 2024, 1:02pm Ness wrote: Thanks, Vrap x 6th Jul 2024, 3:39pm Sigh wrote: Well done, another sub-30! 6th Jul 2024, 4:22pm Jaks wrote: Well done Ness 👏 6th Jul 2024, 4:54pm Ness wrote: Thanks x (Yes. Pleased with that, Sigh. 😊) Add a comment 0.9mi, 10:06 Run - Warm Up Warm up number two 1) 0.9mi - 10:06(11:13/mi) 126/138bpm [1414b/mi] 88cal Add a comment 1mi, 10:53 Run - Warm Up warm up lap. Got here too early. Will do another lap in a bit 6th Jul 2024, 8:16am Autumnleaves wrote: Morning x 6th Jul 2024, 11:41am Ness wrote: Good morning x Add a comment
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
6.1mi, 1:07:16 Run - General Getting an early morning recovery run in before the storm arrives. Enjoyed that.... 1) 1mi - 11:33(11:33/mi) 132/146bpm [1526b/mi] 105cal 2) 1mi - 11:11(11:11/mi) 141/152bpm [1577b/mi] 102cal 3) 1mi - 11:08(11:08/mi) 153/167bpm [1703b/mi] 101cal 4) 1mi - 10:58(10:58/mi) 139/153bpm [1524b/mi] 95cal 5) 1mi - 10:45(10:45/mi) 139/152bpm [1494b/mi] 96cal 6) 1mi - 10:38(10:38/mi) 133/149bpm [1413b/mi] 92cal 7) 0.1mi - 1:03(10:39/mi) 144/149bpm [1533b/mi] 10cal 7th Jul 2024, 8:58am Rosehip wrote: well done :) 7th Jul 2024, 9:06am Ness wrote: Thanks x 7th Jul 2024, 9:11am geordiegirl wrote: Fingers crossed the storm peters out well done. 7th Jul 2024, 9:14am Ness wrote: Yes 🤞 and thanks x 7th Jul 2024, 9:41am Alice the Camel wrote: Lovely! 7th Jul 2024, 9:45am Velociraptor wrote: Well done 😀 7th Jul 2024, 9:46am Mrs Jigs (Luverlylegs) wrote: Nice :-) 7th Jul 2024, 10:21am Sigh wrote: Nice, well done! 7th Jul 2024, 10:32am EvilPixie wrote: nice one 7th Jul 2024, 10:32am Jaks wrote: Well done 👏 7th Jul 2024, 12:46pm Autumnleaves wrote: :) Add a comment	0mi, 3:30 Cross - Strength Press ups. Add a comment 0mi, 1:10:56 Cross - Strength Usual Wednesday Workout. Edit needed... done... ✅️ Some distractions because of taking calls / text messages about mum. Not too far off plan though! 😉😂 8th Jul 2024, 4:41pm Jaks wrote: Well done 👏 8th Jul 2024, 4:43pm Autumnleaves wrote: Well done x 8th Jul 2024, 5:33pm Ness wrote: Thank you both x Add a comment 5mi, 54:34 Run - General Bit of a meandering start to make sure I picked up my Fetchpoint bug then a gentle paced plod. Lovely sunny morning. Enjoyed that.... 1) 1mi - 11:02(11:02/mi) 128/144bpm [1413b/mi] 101cal 2) 1mi - 10:52(10:52/mi) 137/151bpm [1488b/mi] 100cal 3) 1mi - 10:39(10:39/mi) 136/145bpm [1448b/mi] 89cal 4) 1mi - 10:49(10:49/mi) 140/151bpm [1515b/mi] 98cal 5) 1mi - 11:10(11:10/mi) 140/153bpm [1563b/mi] 101cal 6) 0mi - 2(9:37/mi) 152/153bpm [1462b/mi] 8th Jul 2024, 8:42am Velociraptor wrote: Well done 😀 8th Jul 2024, 8:45am Ness wrote: Thanks, Vrap 😊 8th Jul 2024, 8:50am EvilPixie wrote: Nice 8th Jul 2024, 8:54am Ness wrote: Thanks, Pix x 8th Jul 2024, 8:55am geordiegirl wrote: It is beautiful here today too - far too nice to be stuck at a desk 8th Jul 2024, 8:58am Ness wrote: Yes. The kind of day when I was teaching where I'd be finding any excuse to move a lesson outdoors! 😉😂 Hope you'll be looking to retirement soon 🤞 8th Jul 2024, 8:59am Autumnleaves wrote: Well done x 8th Jul 2024, 9:05am Ness wrote: Thanks x 8th Jul 2024, 9:21am Sigh wrote: Nice, well done! 8th Jul 2024, 9:42am Jaks wrote: Nice 😊 Well done 👏 8th Jul 2024, 9:48am Nana Gill wrote: Nice even pacing. Love to meander for bugs 🙄. Sunny start here too. 8th Jul 2024, 10:09am Rosehip wrote: well done :) 8th Jul 2024, 11:39am Ness wrote: Thanks all x It was the best bit of my day so far, Nana Gill! 😊 8th Jul 2024, 11:47am Alice the Camel wrote: Glad the sun shone on you! Well run x 8th Jul 2024, 11:48am Ness wrote: Thanks x Add a comment	0.9mi, 20:21 Walk - General Walk to 'Spoons to get breakfast and then some shopping before the return to the car park to go home... 1) 0.89mi - 20:21(22:48/mi) 73/96bpm [1664b/mi] 81cal 47/64rpm Add a comment 4.2mi, 1:11:25 Walk - Nordic Walking Early morning walk with a detour to squish a fetchpoint bug. Very wet but not too unpleasant... I1) 1mi - 16:41(16:41/mi) 106/122bpm [1768b/mi] 86cal 61/66rpm 2) 1mi - 16:56(16:56/mi) 110/122bpm [1862b/mi] 86cal 61/66rpm 3) 1mi - 16:56(16:56/mi) 111/124bpm [1879b/mi] 87cal 61/64rpm 4) 1mi - 17:06(17:06/mi) 111/125bpm [1897b/mi] 85cal 61/64rpm 5) 0.22mi - 3:47(17:21/mi) 121/131bpm [2100b/mi] 23cal 60/63rpm Add a comment	0mi, 3:30 Cross - Strength Press ups Add a comment 0mi, 10:00 Cross - Strength Band assisted pull up practice. Add a comment 0mi, 1:08:19 Cross - Strength Usual Wednesday Workout. Edit needed. Edit done ✅️ 10th Jul 2024, 4:33pm Autumnleaves wrote: Good session, well done :) 10th Jul 2024, 4:36pm Ness wrote: Thanks x 10th Jul 2024, 5:35pm Jaks wrote: Well done 👏 10th Jul 2024, 5:36pm Ness wrote: Thank you x Add a comment 0.6mi, 9:00 Walk - General Cool down after intervals session... 1) 0.58mi - 9:00(15:31/mi) 124/134bpm [1925b/mi] 69cal 61/79rpm Add a comment 6.1mi, 1:02:41 Run - Intervals One mile warm up. 10 x 400 metres with 2 minutes recovery in between then one mile cool down. Bit closer to target pace but a bit breezy at times so not too bad considering..... 1) 1mi - 10:18(10:20/mi) 132/141bpm [1365b/mi] 95cal 2) 0.25mi - 2:19(9:17/mi) 145/153bpm [1345b/mi] 25cal 3) 0.18mi - 2:00(11:21/mi) 140/149bpm [1588b/mi] 18cal 4) 0.25mi - 2:17(9:10/mi) 141/148bpm [1292b/mi] 23cal 5) 0.18mi - 2:00(11:05/mi) 149/152bpm [1652b/mi] 20cal 6) 0.25mi - 2:18(9:14/mi) 150/156bpm [1385b/mi] 24cal 7) 0.18mi - 2:00(11:05/mi) 142/152bpm [1574b/mi] 17cal 8) 0.25mi - 2:22(9:28/mi) 147/153bpm [1391b/mi] 25cal 9) 0.17mi - 2:00(11:43/mi) 148/150bpm [1735b/mi] 17cal 10) 0.25mi - 2:16(9:05/mi) 150/156bpm [1362b/mi] 24cal 11) 0.18mi - 2:00(11:23/mi) 144/154bpm [1640b/mi] 17cal 12) 0.25mi - 2:22(9:27/mi) 151/158bpm [1426b/mi] 24cal 13) 0.17mi - 2:00(11:31/mi) 149/156bpm [1717b/mi] 17cal 14) 0.25mi - 2:23(9:30/mi) 151/157bpm [1435b/mi] 24cal 15) 0.18mi - 2:00(11:02/mi) 148/156bpm [1633b/mi] 19cal 16) 0.25mi - 2:27(9:47/mi) 153/157bpm [1498b/mi] 25cal 17) 0.18mi - 2:00(11:22/mi) 148/154bpm [1683b/mi] 17cal 18) 0.25mi - 2:20(9:20/mi) 154/157bpm [1438b/mi] 24cal 19) 0.18mi - 2:00(11:12/mi) 151/156bpm [1691b/mi] 19cal 20) 0.25mi - 2:21(9:24/mi) 154/160bpm [1448b/mi] 24cal 21) 1mi - 10:57(10:57/mi) 150/160bpm [1643b/mi] 102cal 10th Jul 2024, 7:52am geordiegirl wrote: Great intervals and pacing. Well done. 10th Jul 2024, 7:52am Mrs Jigs (Luverlylegs) wrote: That’s a fine session Ness 👏🏻 10th Jul 2024, 7:53am Ness wrote: Thanks x 10th Jul 2024, 8:08am Autumnleaves wrote: Good work :) 10th Jul 2024, 8:10am Jaks wrote: That’s great Ness, wonderful pacing, well done 👏 10th Jul 2024, 8:17am Rosehip wrote: good work, well done :) 10th Jul 2024, 8:26am EvilPixie wrote: Very nice 🙂 10th Jul 2024, 8:36am Sigh wrote: Brilliant, well done! 10th Jul 2024, 8:37am Ness wrote: Thanks, all. 😊 10th Jul 2024, 9:03am Velociraptor wrote: Well done 😀 10th Jul 2024, 9:09am Ness wrote: Thanks x 10th Jul 2024, 10:10am Fenland Flier wrote: Nice pacing, well done. 10th Jul 2024, 10:21am Alice the Camel wrote: Well done x 10th Jul 2024, 10:25am Ness wrote: Thanks x 10th Jul 2024, 11:43am GlennR wrote: Good session. 10th Jul 2024, 11:45am Ness wrote: Thanks Add a comment	9mi, 1:40:29 Run - Long Run Long run starting prep for the September half marathon.... 1) 1mi - 11:29(11:29/mi) 132/149bpm [1515b/mi] 99cal 2) 1mi - 11:10(11:10/mi) 136/151bpm [1519b/mi] 102cal 3) 1mi - 10:39(10:39/mi) 134/141bpm [1428b/mi] 89cal 4) 1mi - 11:02(11:02/mi) 141/150bpm [1556b/mi] 103cal 5) 1mi - 11:12(11:12/mi) 143/153bpm [1602b/mi] 104cal 6) 1mi - 11:06(11:06/mi) 138/146bpm [1532b/mi] 89cal 7) 1mi - 11:11(11:11/mi) 136/142bpm [1521b/mi] 95cal 8) 1mi - 11:13(11:13/mi) 139/148bpm [1559b/mi] 95cal 9) 1mi - 11:20(11:20/mi) 143/152bpm [1620b/mi] 98cal 10) 0.01mi - 8(9:59/mi) 144/145bpm [1438b/mi] 1cal 11th Jul 2024, 8:14am Autumnleaves wrote: Good miles x 11th Jul 2024, 8:21am geordiegirl wrote: wow great miles Ness! 11th Jul 2024, 8:40am Ness wrote: Thanks both x x 11th Jul 2024, 8:45am Lip Gloss wrote: Nice miles x 11th Jul 2024, 8:49am Velociraptor wrote: Well done 😀 11th Jul 2024, 8:49am Ness wrote: Thanks x 11th Jul 2024, 9:05am Sigh wrote: A great start, well done! 11th Jul 2024, 9:06am Ness wrote: Thanks x 11th Jul 2024, 9:06am Jaks wrote: Very nice, well done 👏 11th Jul 2024, 9:21am EvilPixie wrote: Well done 11th Jul 2024, 9:43am Alice the Camel wrote: Very good start! 11th Jul 2024, 9:51am Ness wrote: Thanks x 11th Jul 2024, 10:19am Rosehip wrote: well done :) 11th Jul 2024, 10:19am Ness wrote: Thanks x 11th Jul 2024, 10:48am Nana Gill wrote: Excellent work 👌 11th Jul 2024, 10:49am Ness wrote: Thank you 😊 Add a comment	0mi, 3:33 Cross - Strength 4 sets of 10 press ups with 30 seconds rest between sets. Add a comment 0mi, 1:08:15 Cross - Strength Usual Friday workout. Edit needed Edit done ✅️ 12th Jul 2024, 3:56pm Jaks wrote: Well done 👏 12th Jul 2024, 3:59pm Ness wrote: Thanks x 12th Jul 2024, 7:05pm Autumnleaves wrote: Good session as always :) 12th Jul 2024, 7:27pm Ness wrote: Thanks x Add a comment 3.1mi, 53:17 Walk - Nordic Walking Fetchpoint bug squishing walk. Quads a bit achy so took it steady..... 1) 1mi - 17:27(17:27/mi) 84/102bpm [1466b/mi] 92cal 59/65rpm 2) 1mi - 17:00(17:00/mi) 75/87bpm [1275b/mi] 83cal 61/65rpm 3) 1mi - 17:02(17:02/mi) 76/94bpm [1294b/mi] 86cal 62/68rpm 4) 0.1mi - 1:48(17:55/mi) 68/73bpm [1218b/mi] 8cal 61/63rpm 12th Jul 2024, 8:45am Velociraptor wrote: Well done 😀 12th Jul 2024, 8:47am Ness wrote: Thanks x 12th Jul 2024, 3:05pm Jaks wrote: Well done 👏 12th Jul 2024, 3:29pm Ness wrote: Thank you x Add a comment	0mi, 10:00 Cross - Strength Band assisted pull up practice. Add a comment 0mi, 32:00 Cross - Strength CG day 7... 30 min shoulders and triceps.... SHOULDER PRESS 8kgs SHOULDER PRESS 8kgs ARNOLD PRESS 5kgs ARNOLD PRESS 5kgs FACE PULLS 10kgs FACE PULLS 10kgs ALTERNATING LATERAL RAISES 3kg ALTERNATING LATERAL RAISES 3kg UPRIGHT ROWS 8kgs UPRIGHT ROWS 5kgs TATE PRESS 5kgs TATE PRESS 5kgs SKULLCRUSHERS 8kgs SKULLCRUSHERS 8kgs SHOULDER CRUSHERS 5kgs SHOULDER CRUSHERS 5kgs OVERHEAD EXTENSIONS single 8kg OVERHEAD EXTENSIONS single 8kg FINISHERS 3kg Add a comment 3.1mi, 29:13 Run - parkrun Bedworth parkrun. Enjoyed it. Not quite as fast as I wanted but not bad considering... 1) 1mi - 9:09(9:09/mi) 134/147bpm [1226b/mi] 98cal 2) 1mi - 9:35(9:35/mi) 147/156bpm [1409b/mi] 99cal 3) 1mi - 9:36(9:36/mi) 154/169bpm [1479b/mi] 97cal 4) 0.1mi - 52(8:55/mi) 160/164bpm [1427b/mi] 10cal 13th Jul 2024, 5:34pm EvilPixie wrote: Very good well done 👏 13th Jul 2024, 5:37pm Ness wrote: Thanks x 13th Jul 2024, 6:36pm Autumnleaves wrote: Well done x 13th Jul 2024, 6:38pm Rosehip wrote: well done :) 13th Jul 2024, 6:52pm Velociraptor wrote: Well done :) 13th Jul 2024, 6:52pm Ness wrote: Thanks x 13th Jul 2024, 7:09pm Sigh wrote: Brilliant, well done! 13th Jul 2024, 7:14pm Ness wrote: Thank you x 13th Jul 2024, 7:30pm Jaks wrote: Well done 👏 13th Jul 2024, 7:38pm Ness wrote: Thanks x Add a comment 0.8mi, 8:03 Run - Warm Up Another short warm up.... 1) 0.76mi - 8:03(10:39/mi) 122/134bpm [1300b/mi] 76cal Add a comment 1.2mi, 10:59 Run - Warm Up Warm up running with the RD. Perhaps a bit too quick for a warm up? My fault, not hers.... 1) 1mi - 9:33(9:33/mi) 148/165bpm [1414b/mi] 98cal 2) 0.15mi - 1:26(9:45/mi) 150/151bpm [1464b/mi] 15cal Add a comment
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
0.3mi, 5:00 Walk - General Walk back up the hill to home ... 1) 0.31mi - 5:00(16:14/mi) 108/119bpm [1753b/mi] 32cal 60/70rpm Add a comment 4.9mi, 54:37 Run - General Meandering bug squishing recovery run. Enjoyed that.... 1) 1mi - 11:17(11:17/mi) 127/150bpm [1433b/mi] 97cal 2) 1mi - 11:14(11:14/mi) 135/149bpm [1517b/mi] 103cal 3) 1mi - 10:59(10:59/mi) 135/143bpm [1482b/mi] 95cal 4) 1mi - 11:00(11:00/mi) 134/140bpm [1473b/mi] 91cal 5) 0.9mi - 10:07(11:16/mi) 139/151bpm [1565b/mi] 92cal 14th Jul 2024, 7:42am Alice the Camel wrote: Morning! Lovely start to the day x 14th Jul 2024, 7:46am Ness wrote: Good morning, AtC! It was a lovely start to the day. Hope you have a good one too. x 14th Jul 2024, 7:47am Jaks wrote: Morning Ness, well done 👏 14th Jul 2024, 7:48am Ness wrote: Good morning, Jaks! Thanks x 14th Jul 2024, 8:22am Autumnleaves wrote: Good morning x 14th Jul 2024, 8:53am Ness wrote: Good morning, Autumnleaves! Hope your race goes well x 14th Jul 2024, 8:55am Ness wrote: (Sorry just thought. I don't think your race is today. Ignore that last bit! 😉🤣) 14th Jul 2024, 9:25am Sigh wrote: Nice, well done! 14th Jul 2024, 9:35am Velociraptor wrote: Well done 😀 14th Jul 2024, 9:36am Ness wrote: Thanks both 😊 14th Jul 2024, 11:11am usc215 wrote: nice run 👍 14th Jul 2024, 11:12am Ness wrote: Thank you 😊 14th Jul 2024, 5:11pm Rosehip wrote: well done :) 14th Jul 2024, 5:14pm Ness wrote: Thanks Add a comment	3.1mi, 50:51 Walk - General Fetchpoint bug 🪲 squishing in the rain... 😂 1) 1mi - 15:49(15:49/mi) 76/103bpm [1202b/mi] 86cal 62/75rpm 2) 1mi - 16:55(16:55/mi) 95/118bpm [1607b/mi] 104cal 59/68rpm 3) 1mi - 16:05(16:05/mi) 104/122bpm [1673b/mi] 83cal 61/68rpm 4) 0.13mi - 2:01(15:25/mi) 100/107bpm [1542b/mi] 9cal 65/73rpm Add a comment 0mi, 3:31 Cross - Strength 4 sets of 10 press ups. Add a comment 0mi, 1:08:07 Cross - Strength Monday weight training session. Usual edit needed. Edit done. Not sure what has happened to the multi graph though. 🤷‍♀️ ah there it is 🤣 15th Jul 2024, 6:54pm Autumnleaves wrote: Well done :) 15th Jul 2024, 7:27pm Ness wrote: Thanks x Add a comment 4mi, 41:21 Run - General Quads felt a bit tight to start with but they loosened up during the first mile so then I was able to pick up the pace a bit. Enjoyed that.... 1) 1mi - 10:54(10:54/mi) 114/125bpm [1242b/mi] 93cal 2) 1mi - 10:25(10:25/mi) 129/141bpm [1344b/mi] 102cal 3) 1mi - 9:55(9:55/mi) 138/149bpm [1368b/mi] 98cal 4) 1mi - 10:04(10:04/mi) 141/151bpm [1420b/mi] 104cal 5) 0.01mi - 3(7:55/mi) 147/148bpm [1165b/mi] 15th Jul 2024, 7:08am Jaks wrote: Morning Ness, nice run to start a new week, well done 👏😁 15th Jul 2024, 7:12am Ness wrote: Good morning. Thanks, Jaks. Hope you have a good day x 15th Jul 2024, 7:14am Rosehip wrote: well done :) 15th Jul 2024, 7:18am Autumnleaves wrote: Nice one ;) 15th Jul 2024, 7:19am Autumnleaves wrote: :) even! 15th Jul 2024, 7:40am Ness wrote: Thanks 😊x 15th Jul 2024, 7:42am Sigh wrote: Well done! 15th Jul 2024, 7:46am Ness wrote: Thanks 😊 15th Jul 2024, 8:49am Velociraptor wrote: Well done 😀 15th Jul 2024, 8:51am Ness wrote: Thanks x 15th Jul 2024, 9:52am geordiegirl wrote: It’s great when the run is good well done. 15th Jul 2024, 10:29am Ness wrote: Thanks x Add a comment	0.2mi, 4:40 Walk - General Very short walk! Just from car park to 'Spoons and back... 1) 0.22mi - 4:40(21:09/mi) 71/86bpm [1502b/mi] 19cal 56/64rpm Add a comment 3.3mi, 53:32 Walk - Nordic Walking Early walk to make the most of a window in the stormy weather. Only light drizzle. If the forecast is correct, it's going to get wetter! 1) 1mi - 16:42(16:42/mi) 94/118bpm [1570b/mi] 94cal 62/64rpm 2) 1mi - 16:35(16:35/mi) 99/116bpm [1641b/mi] 87cal 62/67rpm 3) 1mi - 16:12(16:12/mi) 102/119bpm [1652b/mi] 86cal 63/66rpm 4) 0.25mi - 4:04(16:32/mi) 110/120bpm [1819b/mi] 25cal 63/65rpm 16th Jul 2024, 7:27am Jaks wrote: Well done 👏 16th Jul 2024, 7:29am Ness wrote: Thanks x 16th Jul 2024, 8:45am Sigh wrote: Hope your poles stay dry! :-) 16th Jul 2024, 8:46am Ness wrote: They weren't too bad thanks Sigh 😁 16th Jul 2024, 11:54am geordiegirl wrote: Hope the weather fizzles out and the sun eventually shows up 16th Jul 2024, 12:01pm Ness wrote: Hope so, GG. 🤞 It hasn't been as bad as predicted so far here. Add a comment	0mi, 3:34 Cross - Strength 4 sets of 10 press ups with 30 seconds rest in between. Add a comment 0mi, 10:00 Cross - Strength Band assisted pull up practice. Add a comment 0mi, 1:10:02 Cross - Strength Wednesday Workout. Edit needed Edit done ✅️ 17th Jul 2024, 4:08pm Autumnleaves wrote: You packed a lot into that! 17th Jul 2024, 4:15pm Jaks wrote: Well done 👏 17th Jul 2024, 4:47pm Ness wrote: Thanks both. x Yes. Useful distraction Al. Add a comment 0.3mi, 5:07 Walk - General Walk up the hill to home after my intervals session.... 1) 0.31mi - 5:07(16:30/mi) 129/137bpm [2129b/mi] 45cal 60/77rpm Add a comment 7mi, 1:10:47 Run - Intervals 15 minutes warm up followed by 6 x 1km intervals with 90 seconds recovery then an 11 minute cool down. Was a tough session but enjoyed it.... 1) 1mi - 10:15(10:15/mi) 132/146bpm [1354b/mi] 95cal 2) 0.47mi - 4:46(10:11/mi) 143/154bpm [1455b/mi] 48cal 3) 0.62mi - 5:53(9:28/mi) 152/162bpm [1438b/mi] 62cal 4) 0.13mi - 1:30(11:55/mi) 145/150bpm [1727b/mi] 12cal 5) 0.62mi - 5:48(9:21/mi) 154/158bpm [1439b/mi] 61cal 6) 0.13mi - 1:30(11:56/mi) 153/157bpm [1825b/mi] 13cal 7) 0.62mi - 5:51(9:25/mi) 155/159bpm [1458b/mi] 59cal 8) 0.13mi - 1:30(11:14/mi) 155/159bpm [1742b/mi] 14cal 9) 0.62mi - 5:55(9:32/mi) 157/162bpm [1496b/mi] 61cal 10) 0.13mi - 1:30(11:34/mi) 156/160bpm [1804b/mi] 13cal 11) 0.62mi - 6:01(9:41/mi) 158/163bpm [1530b/mi] 61cal 12) 0.12mi - 1:30(12:06/mi) 153/159bpm [1852b/mi] 12cal 13) 0.62mi - 6:12(9:59/mi) 157/163bpm [1566b/mi] 62cal 14) 0.13mi - 1:30(11:42/mi) 153/157bpm [1789b/mi] 13cal 15) 1mi - 11:04(11:04/mi) 152/157bpm [1682b/mi] 102cal 16) 0mi - 2(6:41/mi) 150/150bpm [1001b/mi] 17th Jul 2024, 9:20am Autumnleaves wrote: Those are good - well done! 17th Jul 2024, 9:21am Ness wrote: Thanks AL x 17th Jul 2024, 9:38am Alice the Camel wrote: Ooh well done! 17th Jul 2024, 9:51am Ness wrote: Thanks x 17th Jul 2024, 9:53am geordiegirl wrote: Excellent intervalling Well done. 17th Jul 2024, 10:13am EvilPixie wrote: Brilliant well done 👍 17th Jul 2024, 10:24am Ness wrote: Thanks x 17th Jul 2024, 11:31am Jaks wrote: Excellent, well done 👏👏 17th Jul 2024, 11:44am Velociraptor wrote: Excellent! Proper tough session and just the right number of reps. 17th Jul 2024, 11:56am Ness wrote: Thanks x 17th Jul 2024, 1:28pm Fenland Flier wrote: Well done Ness, a tough session. 17th Jul 2024, 1:34pm Sigh wrote: Great work, well done! 17th Jul 2024, 1:35pm Ness wrote: Thanks both. 17th Jul 2024, 1:35pm Ness wrote: Thanks both. 17th Jul 2024, 1:35pm Ness wrote: Oops twice 🙄😂 17th Jul 2024, 9:21pm Rosehip wrote: well done :) 17th Jul 2024, 9:31pm Ness wrote: Thanks x Add a comment	0.7mi, 11:37 Walk - General Walk to the local shop to get fresh bread and milk for mum. Fortunately they had some nice bunches of flowers so I could get them too and didn't have to travel further afield.... 1) 0.72mi - 11:37(16:15/mi) 95/133bpm [1543b/mi] 64cal 63/125rpm Add a comment 10mi, 1:51:14 Run - Long Run Fitting in a long run while I have time..... 1) 1mi - 11:33(11:33/mi) 131/150bpm [1514b/mi] 100cal 2) 1mi - 10:57(10:57/mi) 142/151bpm [1556b/mi] 101cal 3) 1mi - 10:45(10:45/mi) 142/148bpm [1527b/mi] 93cal 4) 1mi - 11:03(11:03/mi) 144/156bpm [1590b/mi] 104cal 5) 1mi - 11:07(11:07/mi) 143/153bpm [1590b/mi] 101cal 6) 1mi - 11:02(11:02/mi) 141/150bpm [1556b/mi] 95cal 7) 1mi - 11:06(11:06/mi) 146/154bpm [1621b/mi] 101cal 8) 1mi - 11:19(11:19/mi) 140/145bpm [1585b/mi] 93cal 9) 1mi - 11:12(11:12/mi) 145/151bpm [1624b/mi] 94cal 10) 1mi - 11:05(11:05/mi) 139/166bpm [1540b/mi] 92cal 11) 0.01mi - 4(9:36/mi) 164/165bpm [1574b/mi] 1cal 18th Jul 2024, 7:55am Rosehip wrote: good miles :) 18th Jul 2024, 7:56am EvilPixie wrote: Well done 18th Jul 2024, 7:56am Alice the Camel wrote: Well done again! Have a good day xx 18th Jul 2024, 8:00am Mrs Jigs (Luverlylegs) wrote: A good strong run Ness 👏🏻 18th Jul 2024, 8:02am geordiegirl wrote: Good long run hope all goes well today x 18th Jul 2024, 8:06am Alice the Camel wrote: Just read your blog - should change my comment above to “Hope today goes better than expected” xx 18th Jul 2024, 8:06am Ness wrote: Thanks, all. 😊xx 18th Jul 2024, 8:08am Velociraptor wrote: Well done 😀 18th Jul 2024, 8:12am Autumnleaves wrote: Well done Ness - don't blame you at all for snatching an opportunity. Hope today isn't too stressful x 18th Jul 2024, 8:33am Ness wrote: Hope so AtC 🤞x and thanks Vrap and AL x x 18th Jul 2024, 9:40am usc215 wrote: nice Pacing for 10 miles... well done :) 18th Jul 2024, 9:43am Ness wrote: Thanks 😊 18th Jul 2024, 11:26am Jaks wrote: Well done on your run 👏 Hope it all goes well today. 18th Jul 2024, 11:27am Ness wrote: Thanks, Jaks x 18th Jul 2024, 11:57am Sigh wrote: Well done, hope it's going ok. 18th Jul 2024, 11:58am Ness wrote: Thanks x 18th Jul 2024, 12:00pm Night-owl wrote: Well done Ness 18th Jul 2024, 12:04pm Ness wrote: Thank you x Add a comment	0mi, 3:33 Cross - Strength 4 sets of 10 press ups with 30 seconds rest in between. Add a comment 0mi, 1:07:19 Cross - Strength Usual Friday workout. Edit needed Edit done ✅️ 19th Jul 2024, 3:51pm Autumnleaves wrote: Well done 👏 19th Jul 2024, 3:58pm Ness wrote: Thanks x Add a comment 4mi, 43:53 Run - Recovery Run Recovery run because volunteering at parkrun tomorrow instead of running.... 1) 1mi - 11:21(11:21/mi) 128/141bpm [1454b/mi] 106cal 2) 1mi - 10:53(10:53/mi) 139/149bpm [1514b/mi] 97cal 3) 1mi - 10:37(10:37/mi) 134/144bpm [1423b/mi] 90cal 4) 1mi - 10:59(10:59/mi) 140/152bpm [1538b/mi] 99cal 5) 0mi - 1(7:13/mi) 150/150bpm [1083b/mi] 19th Jul 2024, 7:29am Jaks wrote: Morning Ness, well done on your run 👏 19th Jul 2024, 7:36am Ness wrote: Good morning, Jaks, and thanks, hope you have a good day x 19th Jul 2024, 8:03am Alice the Camel wrote: Warm already, a good job you’re an early riser! Well run Ness xx 19th Jul 2024, 8:04am Ness wrote: Thanks x 19th Jul 2024, 8:15am Velociraptor wrote: Well done 😀 19th Jul 2024, 8:20am Ness wrote: Thanks, Vrap. 😊 19th Jul 2024, 8:24am Sigh wrote: Good rec run, well done. 19th Jul 2024, 8:36am Ness wrote: Thanks, Sigh 😊 19th Jul 2024, 9:10am geordiegirl wrote: Well done and enjoy volunteering 19th Jul 2024, 9:11am Ness wrote: Thanks, GG, I will! 😁 19th Jul 2024, 10:19am Nana Gill wrote: Nice pace. Well done. Definitely a good idea to go out early. 19th Jul 2024, 10:47am Autumnleaves wrote: Well done Ness x 19th Jul 2024, 11:17am Ness wrote: Thanks x 19th Jul 2024, 11:36am Rosehip wrote: well done :) 19th Jul 2024, 11:37am Ness wrote: Thank you x Add a comment	4mi, 1:01:20 Walk - General Bug squishing walk. Enjoyed that.... 1) 1mi - 15:24(15:24/mi) 106/130bpm [1632b/mi] 95cal 63/125rpm 2) 1mi - 15:29(15:29/mi) 112/131bpm [1733b/mi] 89cal 61/69rpm 3) 1mi - 15:15(15:15/mi) 110/129bpm [1678b/mi] 84cal 61/70rpm 4) 1mi - 15:10(15:10/mi) 106/121bpm [1608b/mi] 88cal 60/73rpm 5) 0mi - 2(14:01/mi) 116/116bpm [1626b/mi] 66/66rpm 20th Jul 2024, 5:31pm Jaks wrote: Nice pace, well done 👏 20th Jul 2024, 5:32pm Ness wrote: Thanks, Pix 😊 20th Jul 2024, 5:33pm Ness wrote: Sorry that was meant to say Jaks. Lol 😂 20th Jul 2024, 7:34pm laterunner wrote: That’s fast walking 20th Jul 2024, 7:42pm Ness wrote: The rain started earlier than I expected and my phone wasn't in it's waterproof pouch. That spurred me on to a quick march! 🤪😂 Add a comment 0mi, 10:00 Cross - Strength Band assisted pull up practice. Add a comment 0mi, 33:01 Cross - Strength Caroline Girvan Iron Series day 12. Upper body, chest and triceps workout. Kept it light. 5kg dumbbells throughout. Enjoyed that. 😁 ( had to do third set of press ups on knees cos arms were feeling it.) Add a comment 3.1mi, 52:26 Walk - General parkrun. I was tail walker. Strange splits explained in bloggage... 1) 1mi - 17:53(17:53/mi) 85/110bpm [1520b/mi] 87cal 59/68rpm 2) 1mi - 18:51(18:51/mi) 98/127bpm [1848b/mi] 89cal 59/88rpm 3) 1mi - 13:57(13:57/mi) 122/153bpm [1701b/mi] 96cal 69/88rpm 4) 0.12mi - 1:45(14:15/mi) 108/118bpm [1539b/mi] 13cal 60/83rpm 20th Jul 2024, 12:23pm Jaks wrote: Well done 👏 20th Jul 2024, 12:25pm Ness wrote: Thanks x 20th Jul 2024, 12:43pm Autumnleaves wrote: Off to read the blog! 20th Jul 2024, 12:53pm Sigh wrote: Well done! 20th Jul 2024, 1:00pm Ness wrote: Thanks x 20th Jul 2024, 1:35pm Velociraptor wrote: Well done :) 20th Jul 2024, 1:35pm Ness wrote: Thanks x 20th Jul 2024, 4:06pm Rosehip wrote: well done :) 20th Jul 2024, 5:07pm Ness wrote: Thank you x Add a comment 1.6mi, 26:34 Walk - General Walking the course before parkrun started.... 1) 1mi - 16:30(16:30/mi) 89/123bpm [1469b/mi] 87cal 61/68rpm 2) 0.6mi - 10:03(16:47/mi) 97/116bpm [1628b/mi] 50cal 61/66rpm Add a comment
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
0.3mi, 4:32 Walk - General Walk up the hill to home at the end of my run. Taking it easy today.... 1) 0.27mi - 4:31(16:33/mi) 114/132bpm [1888b/mi] 29cal 59/70rpm 2) 0mi - 1(11:00/mi) 107/107bpm [1178b/mi] Add a comment 5mi, 55:07 Run - General Gentle recovery run with detour to squish Fetchpoint bug and try and get some Fetchpoint diamonds. Enjoyed that.... 1) 1mi - 11:36(11:36/mi) 125/146bpm [1450b/mi] 101cal 2) 1mi - 11:00(11:00/mi) 128/138bpm [1407b/mi] 93cal 3) 1mi - 10:59(10:59/mi) 130/141bpm [1427b/mi] 96cal 4) 1mi - 10:45(10:45/mi) 134/143bpm [1440b/mi] 97cal 5) 1mi - 10:45(10:45/mi) 137/146bpm [1472b/mi] 95cal 6) 0.01mi - 3(7:59/mi) 138/139bpm [1103b/mi] 21st Jul 2024, 8:08am Fenland Flier wrote: Well done for your usual early start. 21st Jul 2024, 8:09am Jaks wrote: Well done 👏 21st Jul 2024, 8:12am Ness wrote: Thanks both 😊 21st Jul 2024, 8:49am Velociraptor wrote: Well done 😀 21st Jul 2024, 8:51am Ness wrote: Thanks, Vrap x 21st Jul 2024, 9:14am laterunner wrote: Glad you enjoyed it. I love an early run too. 21st Jul 2024, 9:27am Rosehip wrote: jolly good :) 21st Jul 2024, 9:29am Ness wrote: Thanks both 😊 21st Jul 2024, 10:00am geordiegirl wrote: Nice one 21st Jul 2024, 10:01am Ness wrote: Thanks x 21st Jul 2024, 1:06pm Sigh wrote: Well done! 21st Jul 2024, 1:17pm Autumnleaves wrote: Well done x 21st Jul 2024, 1:19pm Ness wrote: Thanks 😊 21st Jul 2024, 8:34pm Night-owl wrote: Good work 21st Jul 2024, 8:43pm Ness wrote: Thanks x Add a comment	0mi, 3:35 Cross - Strength 4 sets of 10 with 30 seconds rest between sets. Add a comment 0mi, 1:09:52 Cross - Strength Usual Monday workout. Edit needed. Edit done ✅️😁 22nd Jul 2024, 3:48pm Autumnleaves wrote: Good stuff! 22nd Jul 2024, 3:48pm Ness wrote: Thanks x 22nd Jul 2024, 3:59pm Jaks wrote: Well done 👏 22nd Jul 2024, 4:33pm Ness wrote: Thanks x Add a comment 5.3mi, 54:24 Run - Intervals Following a Fetchies advice. Warm up (1.23 miles in this case) then 8mins effort followed by 2mins recovery repeated 3 times. 1mile cool down.... 1) 1mi - 10:58(10:58/mi) 136/151bpm [1492b/mi] 101cal 2) 0.23mi - 2:36(11:11/mi) 142/150bpm [1588b/mi] 25cal 3) 0.86mi - 8:00(9:19/mi) 139/150bpm [1295b/mi] 76cal 4) 0.18mi - 2:00(11:11/mi) 140/143bpm [1566b/mi] 17cal 5) 0.84mi - 8:00(9:33/mi) 148/156bpm [1412b/mi] 79cal 6) 0.18mi - 2:00(10:59/mi) 143/150bpm [1570b/mi] 18cal 7) 0.83mi - 8:00(9:37/mi) 150/156bpm [1442b/mi] 79cal 8) 0.18mi - 2:00(11:16/mi) 144/148bpm [1622b/mi] 16cal 9) 1mi - 10:48(10:48/mi) 148/155bpm [1599b/mi] 101cal Gives me a baseline to target and hopefully beat when I do this session again. 22nd Jul 2024, 7:33am geordiegirl wrote: Excellent intervals and good advice. I need to find your energy on a morning 22nd Jul 2024, 7:36am Autumnleaves wrote: Well done 👏 22nd Jul 2024, 7:36am Jaks wrote: Brilliant 🤩, well done 👏 22nd Jul 2024, 7:36am Ness wrote: Thanks. Fetchies are brilliant for training advice! 😊 22nd Jul 2024, 7:36am Ness wrote: Thanks Jaks x 22nd Jul 2024, 7:36am Ness wrote: And Al 22nd Jul 2024, 7:37am Rosehip wrote: well done :) 22nd Jul 2024, 7:38am Lip Gloss wrote: Nice 22nd Jul 2024, 7:38am EvilPixie wrote: Excellent 22nd Jul 2024, 7:38am Rosehip wrote: (my advice would be to slow the recoveries down a bit :) ) 22nd Jul 2024, 7:44am geordiegirl wrote: Following RH advice I noticed your wu & cd…. My coach always gave me 10-15min warm up and 10min cool down too 22nd Jul 2024, 8:09am Ness wrote: Thanks all. I'll try and slow them down a bit thanks, RH. Useful to know that, thanks GG. 22nd Jul 2024, 8:51am Velociraptor wrote: Well done 😀 It's a brutal session. If I do 8 minute efforts again I'll take 4 minute recoveries. 22nd Jul 2024, 8:58am Ness wrote: Thanks, Vrap. Yes longer recovery might help a bit. It'll still be evil though! 😜😂 22nd Jul 2024, 10:29am Sigh wrote: Well done! 22nd Jul 2024, 12:03pm Ness wrote: Thanks Sigh 😊 Add a comment	0.8mi, 14:11 Walk - General Walking in town for breakfast and shopping. Testing out my barefoot shoes to see if they'd be comfortable for walking while on holiday. Seem ok but not sure I could do more than a couple of miles in them.... 1) 0.77mi - 14:11(18:31/mi) 73/84bpm [1351b/mi] 51cal 55/80rpm Add a comment 4mi, 1:10:30 Walk - Nordic Walking Legs a bit achy after yesterday's intervals and deadlift session. Ended up choosing a lumpier route than I would have liked but this was the best way to squish Fetchpoint bug. Rain shower for the second half of the walk.... 1) 1mi - 17:30(17:30/mi) 96/122bpm [1680b/mi] 95cal 58/64rpm 2) 1mi - 17:16(17:16/mi) 95/115bpm [1641b/mi] 80cal 58/63rpm 3) 1mi - 17:56(17:56/mi) 96/111bpm [1722b/mi] 81cal 58/62rpm 4) 1mi - 17:44(17:44/mi) 97/127bpm [1720b/mi] 87cal 58/65rpm 5) 0mi - 3(16:11/mi) 125/126bpm [2023b/mi] 60/60rpm 23rd Jul 2024, 11:06am Sigh wrote: Good morning! 23rd Jul 2024, 11:15am Ness wrote: Good morning, Sigh! Hope you're having a fabulous time across the pond! 23rd Jul 2024, 11:16am Sigh wrote: Thanks Ness, yes we are, thanks! 23rd Jul 2024, 11:17am Ness wrote: :) 23rd Jul 2024, 11:17am Rosehip wrote: well done :) 23rd Jul 2024, 11:18am Ness wrote: Thanks RH x 23rd Jul 2024, 12:04pm Jaks wrote: Well done Ness 👏 23rd Jul 2024, 12:26pm Ness wrote: Thanks x Add a comment	0mi, 10:00 Cross - Strength Band assisted pull up practice. Switched from purple band to black band for all sets. Mr Ness was impressed. 😊 Add a comment 0mi, 3:41 Cross - Strength Press ups Add a comment 0mi, 1:09:00 Cross - Strength Usual Wednesday Workout. Edit needed. Edit done. Note... did only 3 sets of shrugs and 5 sets of squats. Distracted by Amazon delivery at that point! 🤪😂 24th Jul 2024, 4:01pm Jaks wrote: Well done 👏 24th Jul 2024, 4:04pm Ness wrote: Thank you, Jaks x 24th Jul 2024, 4:44pm Autumnleaves wrote: Well done 👏 24th Jul 2024, 4:50pm Ness wrote: Thank you x Add a comment 11.3mi, 2:06:49 Run - Long Run Half marathon long run prep. Better pace today. Happy with that.... 1) 1mi - 11:20(11:20/mi) 126/150bpm [1428b/mi] 100cal 2) 1mi - 11:03(11:03/mi) 136/151bpm [1502b/mi] 99cal 3) 1mi - 10:55(10:55/mi) 127/139bpm [1386b/mi] 85cal 4) 1mi - 10:36(10:36/mi) 134/141bpm [1421b/mi] 90cal 5) 1mi - 11:04(11:04/mi) 138/150bpm [1527b/mi] 97cal 6) 1mi - 11:25(11:25/mi) 137/143bpm [1564b/mi] 96cal 7) 1mi - 11:24(11:24/mi) 141/147bpm [1607b/mi] 99cal 8) 1mi - 11:29(11:29/mi) 139/145bpm [1596b/mi] 95cal 9) 1mi - 11:27(11:27/mi) 141/150bpm [1615b/mi] 96cal 10) 1mi - 11:10(11:10/mi) 135/147bpm [1508b/mi] 88cal 11) 1mi - 11:26(11:26/mi) 143/155bpm [1634b/mi] 95cal 12) 0.3mi - 3:30(11:42/mi) 151/157bpm [1768b/mi] 33cal 24th Jul 2024, 12:36pm EvilPixie wrote: Well done 24th Jul 2024, 12:49pm geordiegirl wrote: excellent 24th Jul 2024, 12:51pm Ness wrote: Thanks x 24th Jul 2024, 1:46pm Autumnleaves wrote: That's great! 24th Jul 2024, 1:49pm Ness wrote: Thanks x 24th Jul 2024, 2:13pm Velociraptor wrote: Excellent :) 24th Jul 2024, 3:00pm Alice the Camel wrote: Well done! 24th Jul 2024, 3:11pm Jaks wrote: Nice mileage, well done 👏 24th Jul 2024, 3:20pm Nana Gill wrote: Good stuff. Nice pace. 👌 24th Jul 2024, 3:46pm Ness wrote: Thank you x 24th Jul 2024, 8:35pm Fenland Flier wrote: Nice miles, well done. 24th Jul 2024, 8:42pm Ness wrote: Thanks 😊 24th Jul 2024, 10:15pm Rosehip wrote: nicely done :) 25th Jul 2024, 12:57am Sigh wrote: Well done! 25th Jul 2024, 5:35am Ness wrote: Thanks 😊 Add a comment	0.2mi, 2:12 Walk - General Cool down 1) 0.16mi - 2:12(13:42/mi) 128/137bpm [1754b/mi] 20cal 68/83rpm Add a comment 4.7mi, 53:52 Run - Recovery Run Recovery run 1) 1mi - 11:43(11:43/mi) 121/134bpm [1418b/mi] 96cal 2) 1mi - 11:28(11:28/mi) 126/131bpm [1444b/mi] 93cal 3) 1mi - 11:06(11:06/mi) 128/137bpm [1422b/mi] 91cal 4) 1mi - 11:29(11:29/mi) 130/140bpm [1492b/mi] 95cal 5) 0.7mi - 8:06(11:33/mi) 132/144bpm [1525b/mi] 66cal 25th Jul 2024, 7:02am EvilPixie wrote: Nicely paced 25th Jul 2024, 7:02am Ness wrote: Thanks Pix x 25th Jul 2024, 7:05am Jaks wrote: Well done 25th Jul 2024, 7:07am Ness wrote: Thanks 😊 x 25th Jul 2024, 7:22am Autumnleaves wrote: Good morning x 25th Jul 2024, 7:40am geordiegirl wrote: Nicely done. 25th Jul 2024, 8:01am Ness wrote: Thanks and good morning Al x 25th Jul 2024, 8:15am Velociraptor wrote: Well done 😀 25th Jul 2024, 8:17am Ness wrote: Thanks Vrap x 25th Jul 2024, 8:49am Alice the Camel wrote: Well run x 25th Jul 2024, 11:27am Sigh wrote: Well controlled, Ness! 25th Jul 2024, 12:10pm Ness wrote: Thanks x Add a comment	0mi, 3:23 Cross - Strength 4 sets of press ups with 30 seconds rest between sets Add a comment 0mi, 1:06:41 Cross - Strength Usual Friday set but a bit warmer. Edit needed. Edit done ✅️ 26th Jul 2024, 4:19pm Autumnleaves wrote: Well done! 26th Jul 2024, 4:55pm Ness wrote: Thanks x Add a comment 4.3mi, 1:16:35 Walk - Nordic Walking Lovely morning bug squishing walk! Really enjoyed that .... 1) 1mi - 17:24(17:24/mi) 89/115bpm [1548b/mi] 94cal 60/66rpm 2) 1mi - 17:20(17:20/mi) 89/108bpm [1543b/mi] 81cal 60/64rpm 3) 1mi - 18:28(18:29/mi) 90/112bpm [1663b/mi] 86cal 58/67rpm 4) 1mi - 18:00(18:00/mi) 87/100bpm [1566b/mi] 84cal 59/64rpm 5) 0.3mi - 5:23(17:53/mi) 95/111bpm [1699b/mi] 29cal 59/64rpm 26th Jul 2024, 8:20am Velociraptor wrote: Well done 😀 26th Jul 2024, 8:52am Ness wrote: Thanks x 26th Jul 2024, 9:29am Alice the Camel wrote: Glad you enjoyed it x 26th Jul 2024, 10:09am Ness wrote: I did. Thanks x 26th Jul 2024, 11:16am Jaks wrote: Well done 👏 26th Jul 2024, 11:17am Ness wrote: Thank you x 26th Jul 2024, 1:35pm Sigh wrote: Nice, well done! 26th Jul 2024, 2:40pm Ness wrote: Thanks 😊 Add a comment	-

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