Cats Whiskers

CD

1) 0.55m - 5:07(9:20/m) 44cal

Second set of 2 x 4 min, 1R. Good finish.

1) 0.5m - 4:00(8:01/m) 44cal
2) 0.01m - 1:00(1:07:20/m) 5cal
3) 0.51m - 4:00(7:54/m) 45cal
4) 0.07m - 1:00(13:59/m) 6cal

2 x 4min, 1R then stopped to pfaff with audio book. Progressive over the 4 reps and felt good overall.

1) 0.49m - 4:00(8:14/m) 42cal
2) 0.06m - 1:00(15:26/m) 6cal
3) 0.49m - 4:00(8:06/m) 43cal
4) 0.05m - 1:00(18:16/m) 6cal

1) 0.53m - 5:07(9:36/m) 42cal

1) 1mi - 25:16(25:16/mi) 93/119bpm [2350b/mi] 114cal 35/65rpm
2) 0.13mi - 3:51(29:29/mi) 95/111bpm [2801b/mi] 16cal 28/62rpm

Rakhee Jasani - Morning Yoga Boost.

1) 0.34mi - 7:32(22:29/mi) 117/134bpm [2631b/mi] 47cal 39/65rpm

SM practice.

1) 0mi - 2:04:07(0/mi) 105/169bpm [INFb/mi] 518cal

1) 0.21mi - 14:20(1:08:20/mi) 85/116bpm [5808b/mi] 47cal 8/77rpm

1) 0.21mi - 9:07(42:52/mi) 83/100bpm [3559b/mi] 34cal 22/77rpm

1) 0.67mi - 8:45(13:03/mi) 88/105bpm [1148b/mi] 39cal 14/114rpm

1) 0.14mi - 2:57(21:37/mi) 90/101bpm [1946b/mi] 17cal 41/63rpm

Zephyr Wildman - Gentle Floor Flow.

Lucy McCarthy - Morning Mojo 1: 15 Minute Morning Yoga.

ELR practice.

1) 0mi - 1:27:21(0/mi) 107/175bpm [INFb/mi] 407cal

1) 0.32mi - 11:28(36:15/mi) 88/109bpm [3190b/mi] 44cal 25/63rpm

Lucy McCarthy -

CD

1) 0.63m - 6:06(9:38/m) 51cal

4 x 6 mins, 1.15R. Progressive paces and felt comfortable throughout.

1) 0.75m - 6:00(8:02/m) 66cal
2) 0.06m - 1:15(21:11/m) 7cal
3) 0.76m - 6:00(7:56/m) 67cal
4) 0.05m - 1:15(22:58/m) 7cal
5) 0.76m - 6:00(7:54/m) 68cal
6) 0.06m - 1:15(21:04/m) 7cal
7) 0.77m - 6:00(7:46/m) 70cal
8) 0.1m - 1:15(12:40/m) 8cal

WU

1) 0.63m - 6:08(9:46/m) 50cal

Vanessa Michielon - Pilates for Strength: Back Mobility.

1) 0.47m - 4:37(9:48/m) 38cal

Variable time intervals:

8 mins [ 6 @ 18, 2 @ 22], 1R
6 mins [3 @ 18, 3 @ 22], 1.15R
4 mins @ 22, 1.30R
2 mins @ 24, 1.45R
Ropey on the first rep but rhythm suddenly clicked and felt good on subsequent reps. Pleased to finish at a comfortable 24spm.

1) 0.98m - 8:00(8:10/m) 85cal
2) 0.05m - 1:00(18:30/m) 5cal
3) 0.76m - 6:00(7:55/m) 67cal
4) 0.07m - 1:15(18:27/m) 7cal
5) 0.52m - 4:00(7:43/m) 47cal
6) 0.11m - 1:30(14:07/m) 9cal
7) 0.27m - 2:00(7:28/m) 25cal
8) 0.17m - 1:45(10:08/m) 14cal

1) 0.06m - 33(8:54/m) 5cal

WU

1) 0.64m - 6:08(9:36/m) 51cal

C&C Superwomen. WU jog plus drills, strides, and then LJ take-offs off a few strides. Really enjoyed this. Better warm-up tonight and pleased with distances I jumped (not measured) off easy run-ups. No pain from right foot either.

1) 0.14mi - 4:39(32:53/mi) 97/108bpm [3190b/mi] 22cal
2) 0.6mi - 7:28(12:32/mi) 136/155bpm [1705b/mi] 71cal
3) 0.36mi - 35:50(1:38:54/mi) 92/141bpm [9098b/mi] 112cal
4) 1mi - 47:08(47:08/mi) 115/148bpm [5420b/mi] 246cal
5) 0.52mi - 1:05:46(2:06:14/mi) 97/134bpm [12245b/mi] 200cal

Nikita Akilapa - Feel Grounded in Uncertain Times.

1) 0.41mi - 11:02(27:04/mi) 85/112bpm [2301b/mi] 52cal 24/78rpm
2) 0mi - 1(15:43/mi) 104/104bpm [1634b/mi]

ELR practice.

1) 0mi - 1:20:58(0/mi) 110/167bpm [INFb/mi] 401cal

Amy Holly - Gentle Movement Pick Me Up & Barre Leg Blast.

CD

1) 0.77m - 7:06(9:14/m) 62cal

Aimed to keep SR below 20. 500m steady then 10 hard strokes at the beginning of each 500m. HR lower than I thought it would be and felt comfortable throughout. Pleased to have got under 25 mins on first 5K for a while.

1) 3.11m - 24:39(7:56/m) 269cal

Aborted 5K.

1) 0.04m - 32(12:33/m) 3cal

1) 1.26m - 11:23(9:04/m) 104cal

1) 0.78m - 6:50(8:49/m) 64cal

Walk/run WU, 30 mins drills, 10 x c.70m with walk-back for 1/1.30R, then walk/run CD. This was on rough grass in the orchard so had to watch my footing. Focused on form, especially knee lift. Left knee was coming up much better than the right one, so tried to get that working better on the last couple of reps. Pleased with this given lack of running for months. Felt like a useful session.

1) 0.5mi - 6:38(13:21/mi) 135/154bpm [1802b/mi] 61cal
2) 0.7mi - 31:17(44:28/mi) 132/146bpm [5869b/mi] 239cal
3) 0.04mi - 25(9:33/mi) 136/150bpm [1298b/mi] 4cal
4) 0.04mi - 1:02(23:41/mi) 144/151bpm [3411b/mi] 8cal
5) 0.04mi - 18(8:11/mi) 138/150bpm [1130b/mi] 2cal
6) 0.05mi - 1:01(20:41/mi) 146/158bpm [3019b/mi] 9cal
7) 0.03mi - 16(7:43/mi) 135/144bpm [1041b/mi] 2cal
8) 0.05mi - 1:30(30:40/mi) 137/149bpm [4200b/mi] 12cal
9) 0.04mi - 16(7:31/mi) 131/146bpm [984b/mi] 2cal
10) 0.05mi - 1:30(31:32/mi) 138/155bpm [4352b/mi] 11cal
11) 0.04mi - 15(6:38/mi) 129/137bpm [856b/mi] 1cal
12) 0.05mi - 1:31(30:56/mi) 138/148bpm [4268b/mi] 11cal
13) 0.04mi - 15(7:02/mi) 129/135bpm [908b/mi] 1cal
14) 0.06mi - 1:30(26:24/mi) 136/150bpm [3590b/mi] 10cal
15) 0.03mi - 15(7:50/mi) 128/135bpm [1003b/mi] 1cal
16) 0.05mi - 1:33(29:21/mi) 139/155bpm [4079b/mi] 12cal
17) 0.04mi - 16(6:49/mi) 128/135bpm [873b/mi] 1cal
18) 0.05mi - 1:31(27:31/mi) 138/152bpm [3798b/mi] 11cal
19) 0.03mi - 15(7:24/mi) 130/136bpm [963b/mi] 1cal
20) 0.06mi - 1:30(26:52/mi) 138/152bpm [3708b/mi] 11cal
21) 0.03mi - 15(7:37/mi) 125/129bpm [952b/mi] 1cal
22) 0.07mi - 1:33(21:36/mi) 132/140bpm [2851b/mi] 9cal
23) 0.55mi - 10:02(18:09/mi) 135/152bpm [2449b/mi] 67cal

1) 1.34m - 12:04(9:02/m) 112cal

1) 0.3mi - 4:54(16:14/mi) 106/118bpm [1721b/mi] 28cal 56/65rpm

1) 0.74mi - 14:17(19:25/mi) 97/112bpm [1883b/mi] 74cal 49/62rpm

1) 0.41mi - 8:16(20:25/mi) 108/121bpm [2205b/mi] 45cal 42/58rpm

SM practice.

1) 0mi - 54:46(0/mi) 104/149bpm [INFb/mi] 248cal

1) 0.41mi - 9:34(23:17/mi) 104/122bpm [2421b/mi] 53cal 40/67rpm

Vanessa Michielon - Pilates for Strength: Abdominals & Glutes.

1) 0.49m - 4:17(8:40/m) 41cal

Repeat of 500m steady then 10 hard strokes at the beginning of each 500m, again aiming to keep SR below 20. About 10s faster overall and I think I improved on every split. The hard strokes were also stronger this time.

1) 3.11m - 24:27(7:52/m) 271cal

1) 0.63m - 5:35(8:49/m) 52cal

Amy Holly - Barre Legs and Core Class.

1) 0.68mi - 25:26(37:21/mi) 105/118bpm [3922b/mi] 126cal 27/91rpm

1) 0.59mi - 19:24(32:41/mi) 119/137bpm [3890b/mi] 119cal 33/76rpm

1) 0mi - 18:37(0/mi) 123/160bpm [INFb/mi] 140cal

1) 0.24mi - 13:08(54:04/mi) 116/130bpm [6271b/mi] 81cal 16/60rpm

1) 0mi - 34:46(0/mi) 116/171bpm [INFb/mi] 217cal

1) 0.69mi - 43:47(1:03:46/mi) 104/122bpm [6631b/mi] 204cal 15/124rpm

1) 0mi - 1:37:54(0/mi) 115/167bpm [INFb/mi] 496cal

1) 0.17mi - 5:16(30:14/mi) 118/125bpm [3568b/mi] 39cal 35/56rpm

SM 10th anniversary Day of Dance in Ely.

1) 0mi - 44:56(0/mi) 126/174bpm [INFb/mi] 306cal

1) 1mi - 26:11(26:11/mi) 99/116bpm [2592b/mi] 136cal 36/99rpm
2) 0.03mi - 10:07(5:33:33/mi) 93/107bpm [31021b/mi] 32cal 3/56rpm

CD

1) 0.38m - 3:26(9:06/m) 31cal

3/4/5/4/3 mins @ 24/22/20/22/24spm, 2R. Good session with improvement on paces of second 4 & 3 min reps. Felt strong and recovered well.

1) 0.39m - 3:00(7:37/m) 36cal
2) 0.13m - 2:00(15:07/m) 12cal
3) 0.52m - 4:00(7:45/m) 47cal
4) 0.13m - 2:00(15:11/m) 12cal
5) 0.64m - 5:00(7:48/m) 58cal
6) 0.13m - 2:00(15:24/m) 12cal
7) 0.52m - 4:00(7:38/m) 48cal
8) 0.13m - 2:00(14:50/m) 12cal
9) 0.41m - 3:00(7:22/m) 38cal
10) 0.19m - 2:00(10:39/m) 15cal

WU, going through the gears up to 24spm.

1) 1.56m - 13:43(8:47/m) 132cal

Vanessa Michielon - Yoga for Back Pain Relief.

CD

1) 0.42m - 3:43(8:55/m) 34cal

500m @ 22, 1000m @ 20, 500m @ 24, 1000m @ 22, 500m @ 26, 2R. Great session. Slowly introducing some higher rate stuff and coped well. Really enjoyed this.

1) 0.31m - 2:22(7:37/m) 28cal
2) 0.15m - 2:00(13:28/m) 13cal
3) 0.62m - 4:50(7:46/m) 56cal
4) 0.14m - 2:00(14:34/m) 12cal
5) 0.31m - 2:17(7:21/m) 29cal
6) 0.16m - 2:00(12:31/m) 13cal
7) 0.62m - 4:42(7:34/m) 57cal
8) 0.14m - 2:00(14:22/m) 12cal
9) 0.31m - 2:13(7:07/m) 30cal
10) 0.18m - 2:00(11:13/m) 14cal

WU

1) 1.87m - 16:14(8:41/m) 158cal

Mimi Kuo-Deemer - Sort Yourself Out, Stretch Out and Start the Day.

1) 0.09mi - 7:39(1:24:06/mi) 79/98bpm [6643b/mi] 23cal 10/63rpm

C&C Superwomen. WU, drills, strides, relay changeover practice then some LJ take-offs and run-ups.

1) 0.14mi - 5:18(37:22/mi) 77/97bpm [2878b/mi] 15cal
2) 0.61mi - 7:34(12:28/mi) 142/156bpm [1770b/mi] 72cal
3) 1mi - 1:10:15(1:10:15/mi) 104/154bpm [7305b/mi] 292cal
4) 1mi - 45:40(45:40/mi) 107/137bpm [4887b/mi] 186cal
5) 0.35mi - 21:05(1:00:04/mi) 102/133bpm [6128b/mi] 80cal

1) 1mi - 17:45(17:45/mi) 94/112bpm [1668b/mi] 112cal 53/71rpm
2) 1mi - 16:30(16:30/mi) 90/113bpm [1484b/mi] 76cal 34/74rpm
3) 0.02mi - 3(2:36/mi) 113/113bpm [293b/mi] 23/69rpm

Catch the Pigeon at Stuntney.

1) 0mi - 4:13:29(0/mi) 92/167bpm [INFb/mi] 859cal

1) 1mi - 27:02(27:02/mi) 87/104bpm [2352b/mi] 108cal 31/61rpm
2) 0.91mi - 1:16:18(1:24:07/mi) 79/103bpm [6645b/mi] 198cal 4/76rpm

Clive Fogelman - Rise and Shine 2.

1) 0.46m - 4:06(8:51/m) 38cal

4 x [500m @ 18, 20, 22]. Good session.

1) 3.73m - 29:25(7:53/m) 327cal

WU

1) 1.26m - 11:27(9:07/m) 104cal