northernslowcoach

F50 West Yorkshire

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Races
151
Miles
13427
Miles
14
Miles
212
Miles
3390
WAVA
58.88%
Mile
7:40
5k
26:02
5M
46:55
10k
53:37
10M
1:30:42
Half
1:57:29
Mara
4:30:22

About Me
Running isn't everything Show More...

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Recent Blogs
4/4	26th Apr
Up the Ilk…	24th Apr
St Paul’s	23rd Apr
Day 1	22nd Apr
Bluebells, sirens and chips	16th Apr

My parkrun
No parkrun selected

Recent Training
26th Apr	General	0.5mi	8:43
26th Apr	General	1.5mi	20:50
26th Apr	General	3mi	37:06
26th Apr	General	0.5mi	8:31
25th Apr	General	0.4mi	7:31

Planned Races
Ilkley Trail Race	27th May
Ilkley Half Marathon	14th Jul
Yorkshireman Off-Road Half Marathon	8th Sep

12 Month Benchmarks	Run
Mile	10:07
5k	36:24
5mi	1:00:30
10k	1:16:28
10mi	2:06:54
Half	2:48:59
20mi	4:38:34
Mara	6:03:58

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 100 Run 700 Walk 500

Recent Threads
700 miles in 2024
Fetch Virtual Challenge 2024
R.I.P. Swittle
Yorky24
Mundane thread
Hot Cross Bun Count 2023

Followers (88)

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Read Everyone!

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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	PB	WB
1mi	4					7:59 53.73	7:40 56.21															7:40 7:40/mi	56.21
5km	45	30:45 48.11		30:16 49.00		26:20 56.91	26:11 57.51		26:24 57.33	26:02 58.85	27:38 55.84	28:28 54.20	28:46 54.50	26:52 58.88	28:36 55.31	32:14 50.06	31:36 51.61	35:10 46.38		35:14 47.30		26:02 8:23/mi	58.88
8km	1			1:14:58 32.10																		1:14:58 15:05/mi	32.10
5mi	4							46:55 52.59									1:02:32 42.10	1:04:35 41.20				46:55 9:23/mi	52.59
6.2mi	1				1:08:06 44.34																	1:08:06 10:59/mi	44.34
10km	24	1:02:58 47.71	59:09 50.79	58:35 51.66	55:19 54.71	54:30 56.04	53:37 56.96		55:39 55.84													53:37 8:38/mi	56.96
11km	7												1:29:26 39.58	1:16:51 46.48		1:32:05 39.56			1:43:38 36.35	1:36:37 39.44		1:16:51 11:15/mi	46.48
6.9mi	9					1:17:27 44.01	1:13:42 46.49	1:15:04 45.91	1:08:21 50.73	1:10:42 49.38	1:11:24 49.26	1:17:30 45.74	1:15:41 47.23		1:14:24 48.95							1:08:21 9:54/mi	50.73
7mi	5						1:20:03 43.45															1:20:03 11:26/mi	43.45
7.5mi	2				1:22:26 44.69	1:17:01 48.27																1:17:01 10:16/mi	48.27
14km	2						1:33:06 46.92	1:33:04 47.21														1:33:04 10:42/mi	47.21
10mi	13				1:37:32 51.21	1:34:12 53.27	1:32:43 54.12	1:41:51 49.81	1:30:42 55.94		1:35:04 54.07											1:30:42 9:04/mi	55.94
13.1mi	14			2:20:56 46.19	2:08:25 50.87	2:04:12 52.81	1:57:29 56.09	2:16:46 48.71							2:35:11 45.00		2:29:01 48.40			2:33:02 48.84		1:57:29 8:58/mi	56.09
14.8mi	6								3:15:20 39.04	3:11:50 40.03												3:11:50 12:58/mi	40.03
24km	1					3:18:22 38.09																3:18:22 13:18/mi	38.09
15.5mi	2					3:46:13 34.79	2:56:46 44.75															2:56:46 11:24/mi	44.75
26.2mi	8				4:36:02 49.01	4:41:48 48.01	4:30:22 50.48	4:39:47 48.79		4:44:32 48.53											6:06:49 42.22	4:30:22 10:19/mi	50.48

Date	Planned Races			Distance
8 Sep	Yorkshireman Off-Road Half Marathon Confirmed			23.9km
14 Jul	Ilkley Half Marathon Confirmed			13.1mi
27 May	Ilkley Trail Race			6.9mi
2023		Result	WAVA	Distance
10 Sep	Yorkshireman Off-Road Half Marathon		0.00	23.9km
14 May	Rob Burrow Leeds Marathon SB	6:06:49	42.22	26.2mi
2022		Result	WAVA	Distance
3 Dec	Christmas Cracker Half SB	2:33:02	48.84	13.1mi
5 Nov	Burley Moor Run SB	1:36:37	39.44	11km
10 Jul	Ilkley Half Marathon	2:44:55	45.32	13.1mi
5 Feb	Roberts Park parkrun SB	35:14	47.30	5km
2021		Result	WAVA	Distance
13 Nov	Burley Moor Run SB	1:43:38	36.35	11km
12 Sep	Yorkshireman Half	4:25:49	31.63	14.8mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	35:51	45.99	5km
15 Feb	Myrtle parkrun SB	35:10	46.38	5km
1 Feb	Pateley Pie & Pint 5 Mile SB	1:04:35	41.20	5mi
2019		Result	WAVA	Distance
9 Nov	Burley Moor Run		0.00	11km
5 Oct	The Doctor K Cup SB	31:36	51.61	5km
8 Sep	Yorkshireman Half	4:00:00	34.21	14.8mi
14 Jul	Ilkley Half Marathon SB	2:29:01	48.40	13.1mi
2 Feb	Pateley Pie & Pint 5 Mile SB	1:02:32	42.10	5mi
2018		Result	WAVA	Distance
10 Nov	Burley Moor Run SB	1:32:05	39.56	11km
29 Sep	The Doctor K Cup SB	32:14	50.06	5km
2017		Result	WAVA	Distance
11 Nov	Burley Moor Run		0.00	11km
10 Sep	Yorkshireman Off Road Marathon	7:54:53	30.66	26.2mi
29 May	Ilkley Harriers Trail Race SB	1:14:24	48.95	6.9mi
25 Mar	Bramley parkrun	30:00	52.73	5km
11 Mar	Huddersfield parkrun SB	28:36	55.31	5km
25 Feb	Bolton Abbey Trail Running Half SB	2:35:11	45.00	13.1mi
2016		Result	WAVA	Distance
3 Dec	Huddersfield parkrun	31:41	49.93	5km
12 Nov	Burley Moor Run PB	1:16:51	46.48	11km
1 Oct	Woodhouse Moor parkrun	27:50	56.83	5km
13 Aug	Harrogate parkrun SB	26:52	58.88	5km
2 Apr	Keswick parkrun	30:08	52.03	5km
27 Feb	Harrogate parkrun	28:41	54.66	5km
16 Jan	Dewsbury parkrun	29:57	52.34	5km
2015		Result	WAVA	Distance
19 Dec	Roundhay parkrun	31:37	49.58	5km
7 Nov	Burley Moor Run SB	1:29:26	39.58	11km
13 Sep	Yorkshireman Off Road Half Marathon	3:28:19	37.78	14.8mi
1 Aug	Huddersfield parkrun SB	28:46	54.50	5km
25 May	Ilkley Harriers Trail Race SB	1:15:41	47.23	6.9mi
2014		Result	WAVA	Distance
8 Nov	Burley Moor Run	1:27:34	41.09	7mi
26 May	Ilkley Trail Race SB	1:17:30	45.74	6.9mi
17 May	Keswick parkrun	29:03	53.52	5km
19 Apr	Keswick parkrun	29:56	51.55	5km
8 Feb	Huddersfield parkrun SB	28:28	54.20	5km
25 Jan	Bradford parkrun	29:38	52.07	5km
2013		Result	WAVA	Distance
16 Nov	Skipton parkrun	31:10	49.51	5km
26 Oct	Bradford parkrun	29:23	52.51	5km
8 Sep	Yorkshireman Off Road Half Marathon	3:32:58	36.33	14.8mi
8 Jun	Huddersfield parkrun SB	27:38	55.84	5km
27 May	Ilkley Trail Race SB	1:11:24	49.26	6.9mi
27 Apr	Roundhay Parkrun	28:21	54.04	5km
24 Feb	Snake Lane 10 SB	1:35:04	54.07	10mi
20 Jan	Brass Monkey Half Marathon CANCELLED		0.00	13.1mi
2012		Result	WAVA	Distance
15 Dec	Huddersfield parkrun	30:23	50.43	5km
10 Nov	Burley Moor Run	1:18:02	44.30	11km
3 Nov	Huddersfield parkrun PB	26:02	58.85	5km
13 Oct	Roundhay Parkrun	28:30	53.76	5km
29 Sep	Barnsley parkrun	27:58	54.79	5km
9 Sep	Yorkshireman Off Road Half Marathon PB	3:11:50	40.03	14.8mi
2 Sep	Kirkwood Hospice 10K Trail Run	56:28	55.40	10km
14 Jul	Baildon Carnival Canter	31:28	55.00	3.5mi
23 Jun	Dewsbury parkrun #1	26:57	56.85	5km
4 Jun	Ilkley Trail Race SB	1:10:42	49.38	6.9mi
2 Jun	Bradford parkrun	27:10	56.40	5km
12 May	Bradford Arthur James parkrun	28:17	53.83	5km
29 Apr	Greater Manchester Marathon SB	4:44:32	48.53	26.2mi
21 Jan	Leeds Park Run #224	34:33	44.06	5km
2011		Result	WAVA	Distance
31 Dec	Bradford parkrun	28:19	53.76	5km
17 Dec	Roundhay Parkrun	28:18	53.79	5km
26 Nov	Roundhay Parkrun	28:23	53.64	5km
20 Nov	Leeds Abbey Dash SB	55:39	55.84	10km
12 Nov	Burley Moor Run	1:20:51	42.47	11km
11 Sep	Yorkshireman Off Road Half Marathon SB	3:15:20	39.04	14.8mi
18 Jun	Bradford parkrun	27:19	55.73	5km
30 May	Ilkley Trail Race PB	1:08:21	50.73	6.9mi
30 Apr	Huddersfield parkrun SB	26:24	57.33	5km
24 Apr	Guiseley Gallop	1:01:19	50.36	10km
27 Mar	Thirsk 10 PB	1:30:42	55.94	10mi
27 Feb	Snake Lane 10	1:30:49	55.87	10mi
2010		Result	WAVA	Distance
7 Nov	Ben's Wish to Walk 5 Mile Race PB	46:55	52.59	5mi
6 Nov	Burley Festival Moor Run	1:21:09	38.05	10km
31 Oct	Guy Fawkes 10 SB	1:41:51	49.81	10mi
17 Oct	Bradford City Run SB	2:16:46	48.71	13.1mi
3 Oct	Harewood 10M Trail Race	1:44:34	48.52	10mi
19 Sep	Kirkstall Abbey 7	1:05:51	53.12	7mi
12 Sep	Yorkshireman Off Road Marathon	7:01:00	32.60	26.2mi
25 Jul	James Herriot Trail Run PB	1:33:04	47.21	14km
3 Jun	The Full Bronte 5 Mile	48:56	50.43	5mi
30 May	Ilkley Trail Race SB	1:15:04	45.91	6.9mi
16 May	Brathay Windermere Marathon SB	4:39:47	48.79	26.2mi
4 Apr	Guiseley Gallop	1:06:06	46.45	10km
2009		Result	WAVA	Distance
28 Dec	Jolly Holly Jog 10k	1:15:03	40.91	10km
26 Dec	Chevin Chase PB	1:20:03	43.45	7mi
29 Nov	Thirsk 10	1:35:54	52.60	10mi
22 Nov	Leeds Abbey Dash	56:15	54.58	10km
25 Oct	Great Cumbrian Run	2:08:54	51.38	13.1mi
18 Oct	Bradford City Run	1:35:56	52.58	10mi
4 Oct	Harewood Trail Race	1:41:04	49.91	10mi
13 Sep	Yorkshireman Off Road Half Marathon PB	2:56:46	44.75	15.5mi
9 Aug	Fetch Yorkshire Mile PB	7:40	56.21	1mi
26 Jul	James Herriot Country Trail Run SB	1:33:06	46.92	14km
20 Jun	parkrun Leeds Hyde Park SB	26:11	57.51	5km
14 Jun	Morecambe 10km	55:02	55.79	10km
10 Jun	Otley 10	1:35:51	52.63	10mi
24 May	Ilkley Trail Race SB	1:13:42	46.49	6.9mi
23 May	parkrun Leeds Hyde Park	26:44	56.32	5km
17 May	Brathay Windermere Marathon PB	4:30:22	50.48	26.2mi
4 May	Rothwell 10K PB	53:37	56.96	10km
2 May	parkrun Leeds Hyde Park	27:16	54.96	5km
5 Apr	Blackpool Half Marathon PB	1:57:29	56.09	13.1mi
21 Mar	Fetch Yorkshire Mile	7:43	55.58	1mi
22 Feb	Snake Lane 10 SB	1:32:43	54.12	10mi
18 Jan	Brass Monkey Half Marathon	2:12:16	49.82	13.1mi
2008		Result	WAVA	Distance
20 Dec	Leeds Hyde Park Time Trial SB	26:20	56.91	5km
30 Nov	Thirsk 10 SB	1:34:12	53.27	10mi
23 Nov	Leeds Abbey Dash SB	54:30	56.04	10km
9 Nov	Fetch Yorkshire Mile SB	7:59	53.73	1mi
19 Oct	Richmond Castle 10K	1:02:40	48.74	10km
11 Oct	Leeds Hyde Park Time Trial	28:07	53.30	5km
21 Sep	Kirkstall Valley Trail Race 7.2M	1:13:15	48.64	7.2mi
20 Sep	Leeds Hyde Park Time Trial	27:59	53.56	5km
14 Sep	Yorkshireman Off Road Half Marathon SB	3:46:13	34.79	15.5mi
31 Aug	Alice's Run	1:07:16	45.40	10km
24 Aug	Fetch Yorkshire Mile	8:13	52.20	1mi
27 Jul	Pudsey 10k Challenge	1:06:01	46.26	10km
13 Jul	Eccup 10	1:42:21	49.03	10mi
31 May	Garburn Trail Race PB	3:18:22	38.09	24km
25 May	Ilkley Trail Race SB	1:17:27	44.01	6.9mi
17 May	Meanwood Valley Trail PB	1:17:01	48.27	7.5mi
13 Apr	London Marathon SB	4:41:48	48.01	26.2mi
30 Mar	Wakefield Hospice 10k	57:06	53.23	10km
2 Mar	Reading Half Marathon SB	2:04:12	52.81	13.1mi
3 Feb	Dewsbury 10K	57:22	52.98	10km
5 Jan	Leeds Hyde Park Time Trial	28:25	52.53	5km
2007		Result	WAVA	Distance
26 Dec	Chevin Chase	1:18:32	43.84	7mi
25 Nov	Leeds Abbey Dash	59:56	50.71	10km
29 Oct	Dublin Marathon SB	4:36:02	49.01	26.2mi
14 Oct	Richmond Castle 10K	1:00:58	49.85	10km
9 Sep	yorkshireman off road half marathon	3:01:28	36.14	13.1mi
27 Aug	Spofforth Gala Trail race	1:01:27	49.46	10km
29 Jul	Harrogate Town Centre 10k	57:26	52.92	10km
13 Jun	Otley 10 SB	1:37:32	51.21	10mi
13 May	Leeds Half Marathon	2:12:56	49.14	13.1mi
14 Apr	Meanwood Valley Trail SB	1:22:26	44.69	7.5mi
8 Apr	Guiseley Gallop PB	1:08:06	44.34	6.2mi
4 Feb	Dewsbury 10K SB	55:19	54.71	10km
21 Jan	Brass Monkey Half Marathon SB	2:08:25	50.87	13.1mi
2006		Result	WAVA	Distance
26 Dec	Chevin Chase	1:11:52	47.71	7mi
26 Nov	Leeds Abbey Dash SB	58:35	51.66	10km
10 Sep	Yorkshireman Off Road Half Marathon	3:20:32	32.58	13.1mi
16 Jul	idle trail race	1:05:49	45.98	10km
11 Jun	Middleton Moor Trail Race PB	1:14:58	32.10	8km
6 Jun	Fetch Five - Run For Your Soul 6	1:12:11	40.44	6mi
7 May	Leeds Half Marathon SB	2:20:56	46.19	13.1mi
8 Apr	Gaz de France Park Series - Rounday Park SB	30:16	49.00	5km
2005		Result	WAVA	Distance
6 Feb	Dewsbury 10K SB	59:09	50.79	10km
2004		Result	WAVA	Distance
28 Nov	Leeds Abbey Dash SB	1:02:58	47.71	10km
21 Jul	Race for Life - Harrogate SB	30:45	48.11	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	53	41	46	53	0	0	0	0	0	0	0	0	193
2024	45	78	48	54	0	0	0	0	0	0	0	0	226
2024	0	6	0	0	0	0	0	0	0	0	0	0	6
2023	46	36	45	37	42	56	36	50	56	32	42	36	513
2023	78	88	85	123	62	25	45	68	49	44	31	44	739
2023	3	0	0	0	0	0	0	0	0	0	0	0	3
2022	25	21	41	39	44	46	40	30	43	46	32	43	450
2022	55	30	64	51	61	80	41	46	38	77	71	85	700
2022	0	0	0	0	0	0	0	0	0	0	11	7	19
2021	31	28	36	43	21	22	22	26	40	31	19	20	339
2021	30	26	60	44	10	35	48	46	48	51	42	50	492
2020	11	10	24	42	23	37	36	38	34	31	17	20	323
2020	62	44	34	28	27	30	13	31	15	36	27	41	390
2020	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	31	30	35	24	21	23	9	6	0	1	3	17	200
2019	57	47	50	36	53	73	56	82	37	43	33	24	592
2018	30	19	17	18	16	26	24	21	13	34	15	27	259
2018	44	29	29	50	16	39	27	26	44	34	29	36	402
2018	0	0	8	0	30	0	0	0	0	0	0	0	38
2017	27	17	24	22	29	20	21	25	18	39	19	23	285
2017	51	63	70	32	67	79	56	77	58	68	42	37	700
2017	0	0	0	0	0	7	0	0	0	0	0	8	15
2016	14	22	16	29	10	7	16	29	20	13	20	18	214
2016	65	51	70	74	50	53	70	79	56	64	63	56	752
2015	14	14	34	25	30	3	19	17	24	23	8	1	212
2015	47	56	33	44	43	59	63	80	71	52	42	110	701
2015	0	0	0	0	0	0	0	0	0	0	15	0	15
2014	0	13	28	10	0	0	9	8	25	0	0	0	93
2014	67	52	51	51	56	49	50	64	23	14	53	22	553
2014	0	0	0	0	0	0	10	9	0	0	0	0	19
2013	5	8	2	5	0	19	6	13	8	0	0	0	66
2013	87	66	52	46	75	45	45	78	38	60	36	65	693
2013	0	0	0	15	9	0	0	0	0	21	0	0	45
2012	8	0	4	5	0	0	0	0	7	13	0	0	37
2012	111	114	148	159	47	76	56	70	60	69	84	87	1080
2011	12	0	3	0	0	0	0	0	25	15	0	0	55
2011	44	93	81	55	79	90	74	75	56	113	92	75	925
2010	0	9	4	7	17	0	18	24	17	0	0	0	96
2010	75	95	72	135	71	60	65	98	82	78	64	42	937
2010	0	0	0	0	0	11	0	0	0	0	0	0	11
2009	0	8	9	0	0	26	0	0	0	0	0	0	43
2009	75	105	127	156	100	59	60	78	62	87	94	68	1073
2008	0	3	0	0	3	0	0	0	0	0	0	0	6
2008	87	115	140	70	62	38	58	32	79	82	93	35	891
2007	0	0	0	0	4	0	0	0	0	0	0	0	4
2007	1.5	0.6	0.6	0	0.2	0.6	0.2	0	0	0	0.6	0	4.3
2007	87	58	57	76	61	58	104	127	149	123	35	66	1001
2007	0	0	0	0	20	0	0	0	0	0	0	0	20
2006	0	0	0	0	0	1.5	3.9	1.1	0.6	0.6	2.5	0	10.2
2006	27	20	57	55	44	44	43	72	43	31	49	66	551
2006	0	0	0	0	21	0	0	0	0	0	0	0	21
2005	0	0	0	0	0	0	0	0	0	0	17	14	31

Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6
3.4mi, 42:50 Run - General Not the best run 😞 set off looking for lambs and eggs and aiming for an hour or so. Just didn’t feel it so turned back home. Think the overeating and drinking has caught up with me. Must look after myself better x 1) 1mi - 11:32(11:32/mi) 130/148bpm [1499b/mi] 108cal 252/372W 2) 1mi - 11:34(11:34/mi) 133/145bpm [1538b/mi] 109cal 238/303W 3) 1mi - 13:19(13:19/mi) 133/149bpm [1771b/mi] 115cal 213/348W 4) 0.44mi - 6:25(14:30/mi) 135/148bpm [1957b/mi] 58cal 217/333W 31st Mar 2024, 4:24pm Mandymoo wrote: Afternoon 😁. 31st Mar 2024, 4:28pm Diogenes wrote: Some days it just doesn’t happen 31st Mar 2024, 5:05pm .B. wrote: Ah well it’s still a few miles in the running bank x 31st Mar 2024, 5:12pm Autumnleaves wrote: You did the right thing x Add a comment	0mi, 50:00 Cross - Strength Bank holiday so PT homework on a soggy bank holiday warm up on bike for 5mins if raining 🌧️- Shoulders/back mobility: Robe or strap - shoulder rotations. Hands wider then shoulders holding robe/strap bring hands up over head to lower back then back over head to hip level. X12 reps 2 sets Around the world with 2DB 2kg x12 2 sets Puppy dog stretch either on floor or on a cabinet hold stretch for 10sec x6 reps Glutes/hips - resistance loop band above knee - clams L+R 12reps 2 sets Resistance loop band above knee- advanced clams L+R 12reps 2 sets Glute bridges 2DB or KB x12 3 sets Squat with over head press 2DB or 1KB if using KB work one arm then other arm x12 3sets Wide squat 8kg KB x12 3sets Keep practicing your deadlift. Stick bum out. Practice with broom. Kettlebell swings 8kg KB x12 3sets Deadlift with 8kg pause at bottom of move for 5 secs x10 3 sets Core: 1. Slow mountain climber x12 2. Bear Hold 10sec x6 3. Full plank tap shoulders x10 tap feet out and in singles x10 Core exercises - triset 3 exercises one after each other, no rest, rest at end of last exercise. X2sets All other exercises are single sets. Stretch: On back: Hamstring stretch Glute stretch Knees to one side extend arms out shoulder level, look opposite way to knees- spinal twist stretch Tricep Shoulder stretch Chest and back stretch 1st Apr 2024, 2:10pm Mandymoo wrote: All sounds complicated but good 1st Apr 2024, 3:22pm Autumnleaves wrote: Good session 1st Apr 2024, 8:07pm .B. wrote: Nicely done :) Add a comment	6.1mi, 1:17:35 Run - Long Run Time to get back into a routine, lots of doggy hellos today 😃 1) 1mi - 12:15(12:15/mi) 119/142bpm [1457b/mi] 105cal 201/339W 2) 1mi - 12:11(12:11/mi) 129/149bpm [1573b/mi] 107cal 205/314W 3) 1mi - 12:59(12:59/mi) 137/147bpm [1778b/mi] 114cal 222/313W 4) 1mi - 13:02(13:02/mi) 135/143bpm [1760b/mi] 112cal 213/344W 5) 1mi - 13:24(13:24/mi) 137/147bpm [1836b/mi] 117cal 218/314W 6) 1mi - 13:02(13:02/mi) 142/150bpm [1851b/mi] 120cal 227/310W 7) 0.06mi - 42(11:07/mi) 143/144bpm [1589b/mi] 6cal 232/257W 2nd Apr 2024, 1:43pm Diogenes wrote: An impressive 6 miles :-) 2nd Apr 2024, 1:49pm Autumnleaves wrote: Nice going :) 2nd Apr 2024, 4:15pm Mandymoo wrote: Nice mileage 🙌 2nd Apr 2024, 4:44pm .B. wrote: Fab :) 2nd Apr 2024, 7:07pm Sombrero wrote: Excellent work :-) 2nd Apr 2024, 7:40pm Diogenes wrote: I read that as “dodgy hellos” to start with 2nd Apr 2024, 9:14pm Rosehip wrote: well done :) Add a comment 0.8mi, 12:39 Walk - General And home again 1) 0.75mi - 12:39(16:58/mi) 111/130bpm [1883b/mi] 87cal 61/65rpm Add a comment 0.7mi, 11:48 Walk - General Down for my teeth scraping 🦷 1) 0.74mi - 11:48(15:58/mi) 105/115bpm [1676b/mi] 68cal 58/125rpm 2nd Apr 2024, 10:38am .B. wrote: 😎 2nd Apr 2024, 10:46am Autumnleaves wrote: Hope not too wince-inducing! Add a comment	0.4mi, 7:37 Walk - General Still light 1) 0.43mi - 7:37(17:33/mi) 102/116bpm [1790b/mi] 46cal 57/68rpm Add a comment 1.6mi, 24:54 Walk - General Daylight 1) 1mi - 15:48(15:48/mi) 112/144bpm [1770b/mi] 102cal 36/94rpm 2) 0.6mi - 9:06(15:14/mi) 135/141bpm [2057b/mi] 70cal 53/75rpm Add a comment 1.5mi, 25:01 Walk - General 1) 1mi - 16:58(16:58/mi) 99/115bpm [1680b/mi] 103cal 47/72rpm 2) 0.48mi - 8:03(16:42/mi) 108/118bpm [1804b/mi] 51cal 58/68rpm 3rd Apr 2024, 6:49pm Mandymoo wrote: Very late in commenting but hello 👋 Add a comment 0.5mi, 8:30 Walk - General 1) 0.53mi - 8:30(16:11/mi) 93/113bpm [1504b/mi] 51cal 58/111rpm Add a comment	0.4mi, 7:48 Walk - General 1) 0.43mi - 7:48(18:14/mi) 105/119bpm [1915b/mi] 48cal 58/66rpm Add a comment 1.5mi, 22:32 Walk - General 1) 1mi - 15:04(15:04/mi) 104/120bpm [1566b/mi] 100cal 39/77rpm 2) 0.5mi - 7:28(14:58/mi) 93/101bpm [1392b/mi] 56cal 55/103rpm 4th Apr 2024, 7:02pm Bintmcskint wrote: Hope you've had a good day x 4th Apr 2024, 7:03pm northernslowcoach wrote: It’s been a busy one, but then it always is ;) 4th Apr 2024, 7:04pm Bintmcskint wrote: I'll bet! Add a comment 2.5mi, 31:37 Run - General late train - boo to Northern, so only time for this before work with A! 1) 1mi - 12:47(12:47/mi) 115/126bpm [1469b/mi] 109cal 224/347W 2) 1mi - 11:39(11:39/mi) 131/139bpm [1526b/mi] 110cal 236/324W 3) 0.54mi - 7:12(13:27/mi) 127/135bpm [1708b/mi] 62cal 236/350W 4th Apr 2024, 8:19am Diogenes wrote: Boo! 4th Apr 2024, 8:22am Rosehip wrote: Well done :) 4th Apr 2024, 8:57am Autumnleaves wrote: Good couple of miles but Boo to late trains :( 4th Apr 2024, 10:20am .B. wrote: Well fitted in Add a comment 0.5mi, 8:25 Walk - General 1) 0.52mi - 8:25(16:19/mi) 88/116bpm [1436b/mi] 48cal 61/71rpm 4th Apr 2024, 8:09am Autumnleaves wrote: Morning x Add a comment	0.4mi, 7:43 Walk - General 1) 0.43mi - 7:43(17:46/mi) 89/105bpm [1582b/mi] 43cal 58/125rpm Add a comment 1.6mi, 24:22 Walk - General 1) 1mi - 15:16(15:16/mi) 107/127bpm [1633b/mi] 100cal 61/88rpm 2) 0.58mi - 9:07(15:49/mi) 110/125bpm [1739b/mi] 64cal 57/71rpm 5th Apr 2024, 8:12pm Autumnleaves wrote: :) Add a comment 3.5mi, 45:08 Run - General train only 5 mins late so time to do the extra half mile we missed yesterday - double tied the bow! Talked about Swittle too 1) 1mi - 12:49(12:49/mi) 124/146bpm [1589b/mi] 115cal 221/384W 2) 1mi - 12:32(12:32/mi) 134/151bpm [1680b/mi] 116cal 244/401W 3) 1mi - 12:17(12:17/mi) 131/157bpm [1609b/mi] 109cal 242/364W 4) 0.52mi - 7:30(14:31/mi) 135/158bpm [1961b/mi] 67cal 219/407W 5th Apr 2024, 7:48am Diogenes wrote: Morning! 5th Apr 2024, 8:16am Autumnleaves wrote: Nice :) 5th Apr 2024, 8:18am Bintmcskint wrote: Always good to make sure with a double knot :-) 5th Apr 2024, 8:39am .B. wrote: Well done :) 5th Apr 2024, 8:46am Rosehip wrote: jolly good :) Happy Friday x 5th Apr 2024, 8:57am Mandymoo wrote: Nicely done ✔️ Add a comment 0.5mi, 8:39 Walk - General 1) 0.53mi - 8:39(16:18/mi) 87/109bpm [1418b/mi] 49cal 62/69rpm 5th Apr 2024, 6:41am Bintmcskint wrote: Morning x 5th Apr 2024, 6:47am Autumnleaves wrote: Fri-yay! Add a comment	0.4mi, 7:17 Walk - General 1) 0.37mi - 7:17(19:28/mi) 100/125bpm [1947b/mi] 43cal 50/66rpm Add a comment 2.2mi, 36:44 Walk - General Wandering around Ilkley before the match 1) 1mi - 17:47(17:47/mi) 109/136bpm [1938b/mi] 106cal 50/125rpm 2) 1mi - 16:17(16:17/mi) 103/123bpm [1677b/mi] 97cal 44/121rpm 3) 0.19mi - 2:40(14:21/mi) 126/137bpm [1809b/mi] 18cal 27/70rpm Add a comment 0mi, 49:43 Cross - Strength Skipping aim for 100 skips in a row, beat 64 (5mins of skipping) - got to 53! Shoulders/back mobility: Robe or strap - shoulder rotations. Hands wider then shoulders holding robe/strap bring hands up over head to lower back then back over head to hip level. X12 reps 2 sets Tricep strap pull - hold strap/robe in hands on your back - lift and lower - make sure shoulders and rolled back and down before start. We did these yesterday. L+R 12 reps 2 sets Glutes/hips - resistance loop band above knee - clams L+R 12reps 2 sets Resistance loop band above knee- advanced clams L+R 12reps 2 sets Lunges (static) 4kg KB lift weight above head on the same side as front leg L+R 12reps 3 sets Keep practicing your deadlift. Stick bum out. Practice with broom. Kettlebell swings 8kg KB x12 3sets Deadlift with 8kg pause at bottom of move for 5 secs x10 3 sets Single sided bent over row with 4/l8kg KB in table top position on bench/bed x12reps 3 sets - 1 set 4kg, 2 sets 8kg Core: 1. BW Deadbug x14 2. Deadbug - pop resistance loop band around front of feet same as BW move just with some resistance x12 3. 2DB 2kg Deadbug x10 Core exercises - triset 3 exercises one after each other, no rest, rest at end of last exercise. X2sets All other exercises are single sets. Stretch: On back: Hamstring stretch Glute stretch Knees to one side extend arms out shoulder level, look opposite way to knees- spinal twist stretch Tricep Shoulder stretch Chest and back stretch 6th Apr 2024, 12:00pm .B. wrote: 💪✔️ 6th Apr 2024, 12:44pm Rosehip wrote: I found bum out the hardest bit of deadlifts, N used to say 'duck* don't tuck' (* as in Donald) 6th Apr 2024, 12:45pm Rosehip wrote: You have a similar set of moves to what I was given to do. I really must start doing them again! 6th Apr 2024, 5:25pm Autumnleaves wrote: Good session! Add a comment
Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
-	3.2mi, 42:05 Run - General 1) 1mi - 13:12(13:12/mi) 132/156bpm [1743b/mi] 120cal 236/301W 2) 1mi - 12:50(12:50/mi) 138/152bpm [1770b/mi] 117cal 212/302W 3) 1mi - 12:54(12:54/mi) 141/156bpm [1819b/mi] 117cal 225/307W 4) 0.21mi - 3:09(15:01/mi) 148/155bpm [2223b/mi] 28cal 231/324W 8th Apr 2024, 1:05pm .B. wrote: Nicely done :) 8th Apr 2024, 1:12pm northernslowcoach wrote: Home from PT - took it steady and ran/walked 8th Apr 2024, 1:23pm Autumnleaves wrote: Well done! That's a chunk of exercise :) 8th Apr 2024, 3:09pm Rosehip wrote: well done :) 8th Apr 2024, 3:48pm Mandymoo wrote: Another busy Monday Add a comment 0mi, 1:05:02 Cross - Strength PT - a circuit style warm up and bigger weights 💪 8th Apr 2024, 1:22pm Autumnleaves wrote: Great work! 8th Apr 2024, 3:10pm Rosehip wrote: well done :) Add a comment 0.6mi, 9:59 Walk - General 1) 0.6mi - 9:59(16:34/mi) 104/112bpm [1723b/mi] 62cal 61/123rpm Add a comment 1.1mi, 16:23 Walk - General Bus stop via GPs - repeat prescription time 1) 1mi - 15:02(15:02/mi) 116/127bpm [1744b/mi] 98cal 48/115rpm 2) 0.08mi - 1:21(16:13/mi) 118/120bpm [1914b/mi] 8cal 53/69rpm Add a comment	0.4mi, 7:24 Walk - General 1) 0.43mi - 7:24(17:10/mi) 85/96bpm [1459b/mi] 43cal 58/68rpm Add a comment 1.6mi, 23:57 Walk - General 1) 1mi - 15:01(15:01/mi) 102/115bpm [1532b/mi] 99cal 45/121rpm 2) 0.59mi - 8:56(15:03/mi) 109/118bpm [1641b/mi] 62cal 55/72rpm Add a comment 1.5mi, 24:43 Walk - General 1) 1mi - 16:20(16:20/mi) 88/110bpm [1437b/mi] 98cal 54/73rpm 2) 0.5mi - 8:23(16:53/mi) 109/119bpm [1841b/mi] 53cal 56/69rpm Add a comment 0.5mi, 8:23 Walk - General 1) 0.52mi - 8:23(16:01/mi) 92/115bpm [1473b/mi] 48cal 60/70rpm Add a comment	8mi, 1:40:38 Run - Long Run A long run 😃 lots of lambs spotted, dogs petted and it only started raining a mile from home! 90/30 run/walk 1) 1mi - 11:33(11:33/mi) 127/149bpm [1467b/mi] 107cal 228/384W 2) 1mi - 12:00(12:00/mi) 132/143bpm [1583b/mi] 113cal 230/307W 3) 1mi - 12:52(12:52/mi) 137/149bpm [1764b/mi] 116cal 230/334W 4) 1mi - 12:42(12:42/mi) 140/151bpm [1779b/mi] 116cal 243/320W 5) 1mi - 12:12(12:12/mi) 132/146bpm [1611b/mi] 109cal 212/287W 6) 1mi - 12:31(12:31/mi) 136/147bpm [1703b/mi] 112cal 213/346W 7) 1mi - 13:07(13:07/mi) 142/158bpm [1863b/mi] 118cal 226/334W 8) 1mi - 13:26(13:26/mi) 149/160bpm [2001b/mi] 130cal 245/343W 9) 0.02mi - 14(11:36/mi) 151/151bpm [1752b/mi] 2cal 250/262W 10th Apr 2024, 10:55am Autumnleaves wrote: Great miles! 10th Apr 2024, 11:06am Diogenes wrote: 8 is great 10th Apr 2024, 11:40am Mandymoo wrote: Great mileage 10th Apr 2024, 12:40pm Rosehip wrote: fab miles :) 10th Apr 2024, 4:04pm .B. wrote: Lovely :) Add a comment	0.4mi, 7:50 Walk - General 1) 0.43mi - 7:50(18:10/mi) 102/122bpm [1852b/mi] 47cal 40/66rpm Add a comment 1.6mi, 25:42 Walk - General 1) 1mi - 15:20(15:20/mi) 101/120bpm [1549b/mi] 99cal 56/103rpm 2) 0.63mi - 10:22(16:27/mi) 96/120bpm [1580b/mi] 69cal 55/122rpm Add a comment 1.6mi, 24:27 Run - General Set off run/walking but not feeling it today, slowed to a walk and just got to work 1) 1mi - 13:57(13:57/mi) 103/126bpm [1436b/mi] 105cal 178/298W 2) 0.57mi - 10:31(18:27/mi) 98/117bpm [1807b/mi] 60cal 135/214W 11th Apr 2024, 7:48am Diogenes wrote: You did a lot yesterday, and a mile and half is also good 11th Apr 2024, 8:16am Mandymoo wrote: Agree with Dio 11th Apr 2024, 8:38am .B. wrote: Good decision, have a good day x 11th Apr 2024, 9:31am 3M wrote: But well done. You still did it! 11th Apr 2024, 9:46am Autumnleaves wrote: Good stuff - sometimes you need to listen to the legs x 11th Apr 2024, 3:00pm Bintmcskint wrote: Sometimes you need to just listen to your body. I hope your day is going well x 11th Apr 2024, 9:24pm Rosehip wrote: legs know best sometimes x 11th Apr 2024, 9:26pm northernslowcoach wrote: They did know, was an extremely busy day, didn’t get lunch until 2:30 :-O Add a comment 0.5mi, 9:22 Walk - General 1) 0.52mi - 9:22(18:04/mi) 90/108bpm [1626b/mi] 49cal 51/66rpm Add a comment	0.4mi, 8:10 Walk - General Later than should be due to late train 😞 1) 0.44mi - 8:10(18:45/mi) 112/129bpm [2100b/mi] 51cal 33/121rpm Add a comment 1.5mi, 22:31 Walk - General 1) 1mi - 14:55(14:55/mi) 112/127bpm [1670b/mi] 102cal 43/115rpm 2) 0.5mi - 7:37(15:09/mi) 105/116bpm [1591b/mi] 50cal 43/70rpm Add a comment 3mi, 37:44 Run - General much better today - chatty run with A and it wasn't raining!!! 1) 1mi - 12:02(12:02/mi) 132/152bpm [1587b/mi] 117cal 246/346W 2) 1mi - 12:31(12:31/mi) 138/150bpm [1728b/mi] 118cal 248/373W 3) 1mi - 13:08(13:08/mi) 134/142bpm [1760b/mi] 115cal 225/367W 4) 0mi - 2(14:16/mi) 141/141bpm [2011b/mi] 189/191W 12th Apr 2024, 7:50am Diogenes wrote: A fat Kookaburra today 12th Apr 2024, 8:08am Mandymoo wrote: Yay to no rain 12th Apr 2024, 8:16am Autumnleaves wrote: Hooray! 12th Apr 2024, 8:21am .B. wrote: Well done :) 12th Apr 2024, 12:14pm Rosehip wrote: Yay :) Add a comment 0.5mi, 8:30 Walk - General 1) 0.53mi - 8:30(16:10/mi) 85/112bpm [1375b/mi] 48cal 62/72rpm 12th Apr 2024, 6:24am Bintmcskint wrote: Morning x 12th Apr 2024, 8:14am Autumnleaves wrote: Friday! Add a comment	0mi, 55:05 Cross - Strength Skipping aim for 100 skips in a row, beat 64 (5mins of skipping) up to 80 today and a break in the middle to tickle Max’s tummy Shoulders/back mobility/strength: All fours reach one arm up then thread needle. Work one side first then the other L+R 12 reps 2 sets Lying on tummy cactus arms lift arms head hold then lower down - make sure you are looking at the floor at all times 12 reps 2 sets Super person x12 2 sets Glutes/hips - Resistance loop band just above ankles, lay on side hips stacked one on top of the other. Lead with heel lift to hip distance then lower - to make it harder keep the band tight 12 reps 2 sets L+R Inner thigh lift, lying on side hips stacked, underneath leg extended, top leg bent foot either in front or behind body what ever is most comfortable for you. Lift extended leg - it will be a small moment then lower back. 12 reps 2 sets L+R Glute bridges 2DB or KB x12 3 sets Narrow squat KB x12 3 sets Lunges(static) 1KB arm extended over head holding KB front leg bent infront 12 reps 2 sets L+R Keep practicing your deadlift. Stick bum out. Practice with broom. Kettlebell swings 8kg KB x12 3sets Deadlift with 8kg pause at bottom of move for 5 secs x10 3 sets Core: 1. BW Deadbug x14 2. 2DB or KB heel tap both heels to floor at the same time arms extend over head then cons back to centre - repeat. X12 3. Opposite single sided Deadbug BW or DB x10 L+R Core exercises - triset 3 exercises one after each other, no rest, rest at end of last exercise. X2sets All other exercises are single sets. Stretch: On back: Hamstring stretch Glute stretch Knees to one side extend arms out shoulder level, look opposite way to knees- spinal twist stretch Tricep Shoulder stretch Chest and back stretch 13th Apr 2024, 4:26pm Autumnleaves wrote: Well done :) 14th Apr 2024, 9:44am Bintmcskint wrote: Nice!!! Add a comment
Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
-	3.2mi, 40:47 Run - General Home from PT - all the weather, wind and sun and wind and rain and wind and hail and did I mention the wind 💨 Ran/ walked up the hill, ran all the way down and ran/walked up the hill home 👍 1) 1mi - 13:14(13:14/mi) 108/117bpm [1429b/mi] 107cal 229/351W 2) 1mi - 11:51(11:51/mi) 133/141bpm [1576b/mi] 111cal 243/337W 3) 1mi - 13:16(13:16/mi) 134/141bpm [1778b/mi] 117cal 241/330W 4) 0.19mi - 2:26(12:35/mi) 138/142bpm [1736b/mi] 22cal 236/350W 15th Apr 2024, 1:44pm Rosehip wrote: well done :) definitely some weather today 15th Apr 2024, 1:46pm Diogenes wrote: Well done. I am still building myself up to tackle the wind. 15th Apr 2024, 5:16pm .B. wrote: Well done 15th Apr 2024, 6:06pm Mandymoo wrote: Well done, the weather has been shocking today 15th Apr 2024, 7:02pm Autumnleaves wrote: Well done - the wind is brutal! Add a comment 0mi, 1:08:21 Cross - Strength PT session, circuits warm up, bigger weights and some tricky balance work 💪 15th Apr 2024, 1:50pm Rosehip wrote: well done :) 15th Apr 2024, 7:01pm Autumnleaves wrote: Good stuff :) Add a comment 0.6mi, 9:59 Walk - General 1) 0.6mi - 9:59(16:44/mi) 99/117bpm [1656b/mi] 60cal 47/84rpm Add a comment 1.5mi, 24:51 Walk - General 1) 1mi - 15:51(15:51/mi) 104/112bpm [1648b/mi] 95cal 47/68rpm 2) 0.53mi - 9:01(17:03/mi) 106/121bpm [1807b/mi] 52cal 29/66rpm Add a comment	0.4mi, 8:05 Walk - General 1) 0.43mi - 8:05(18:37/mi) 103/124bpm [1918b/mi] 48cal 53/64rpm Add a comment 1.2mi, 20:57 Walk - General 1) 1mi - 18:14(18:14/mi) 117/130bpm [2133b/mi] 123cal 47/76rpm 2) 0.16mi - 2:44(17:34/mi) 123/129bpm [2161b/mi] 18cal 45/68rpm Add a comment 0.5mi, 8:46 Walk - General 1) 0.53mi - 8:46(16:33/mi) 102/117bpm [1688b/mi] 51cal 49/125rpm Add a comment 5mi, 1:02:48 Run - General Not raining! Round the village before I go over to Mum’s 1) 1mi - 12:04(12:04/mi) 124/142bpm [1496b/mi] 107cal 212/330W 2) 1mi - 12:04(12:04/mi) 125/141bpm [1509b/mi] 105cal 213/330W 3) 1mi - 12:47(12:47/mi) 117/126bpm [1496b/mi] 113cal 248/340W 4) 1mi - 12:50(12:50/mi) 120/130bpm [1539b/mi] 111cal 235/304W 5) 1mi - 13:03(13:03/mi) 122/132bpm [1593b/mi] 112cal 236/335W 16th Apr 2024, 8:56am .B. wrote: Nice one :) 16th Apr 2024, 9:07am Mandymoo wrote: Yay for no rain 😁 16th Apr 2024, 9:37am Diogenes wrote: Good one 16th Apr 2024, 1:50pm Autumnleaves wrote: Good miles :) 16th Apr 2024, 3:32pm Rosehip wrote: well done :) Add a comment	0.4mi, 7:39 Walk - General 1) 0.43mi - 7:39(17:56/mi) 102/123bpm [1830b/mi] 48cal 59/68rpm Add a comment 1.6mi, 24:05 Walk - General 1) 1mi - 15:04(15:04/mi) 102/121bpm [1537b/mi] 98cal 42/125rpm 2) 0.58mi - 9:01(15:25/mi) 105/118bpm [1619b/mi] 65cal 45/73rpm Add a comment 1.5mi, 24:36 Walk - General 1) 1mi - 16:34(16:34/mi) 93/110bpm [1540b/mi] 98cal 56/73rpm 2) 0.5mi - 8:03(16:08/mi) 107/119bpm [1726b/mi] 54cal 62/69rpm 17th Apr 2024, 8:38am Mandymoo wrote: Morning 17th Apr 2024, 9:41am Autumnleaves wrote: Good morning :) Add a comment 0.5mi, 8:22 Walk - General 1) 0.51mi - 8:22(16:17/mi) 91/115bpm [1482b/mi] 49cal 52/71rpm Add a comment	0.4mi, 7:02 Walk - General Got passed by the icecream van 1) 0.43mi - 7:02(16:19/mi) 115/138bpm [1876b/mi] 49cal 58/70rpm Add a comment 1.6mi, 24:04 Walk - General 1) 1mi - 15:11(15:11/mi) 100/123bpm [1518b/mi] 100cal 52/97rpm 2) 0.58mi - 8:53(15:16/mi) 111/123bpm [1695b/mi] 65cal 60/71rpm Add a comment 3mi, 39:26 Run - General bright and chilly morning chatty bow run with A 1) 1mi - 12:56(12:56/mi) 121/148bpm [1566b/mi] 113cal 226/389W 2) 1mi - 12:41(12:41/mi) 136/155bpm [1726b/mi] 119cal 244/375W 3) 1mi - 13:33(13:33/mi) 133/151bpm [1803b/mi] 117cal 198/355W 4) 0.02mi - 15(12:32/mi) 147/147bpm [1842b/mi] 3cal 317/323W 18th Apr 2024, 8:23am .B. wrote: Nice start to the day :) 18th Apr 2024, 8:36am Rosehip wrote: nice :) 18th Apr 2024, 4:52pm Autumnleaves wrote: Lovely Add a comment 0.5mi, 8:26 Walk - General 1) 0.52mi - 8:26(16:11/mi) 91/113bpm [1472b/mi] 49cal 61/73rpm Add a comment	0.4mi, 7:31 Walk - General 1) 0.43mi - 7:31(17:27/mi) 108/125bpm [1884b/mi] 48cal 62/68rpm Add a comment 1.6mi, 23:28 Walk - General 1) 1mi - 14:51(14:51/mi) 126/159bpm [1872b/mi] 111cal 46/77rpm 2) 0.6mi - 8:37(14:22/mi) 111/118bpm [1594b/mi] 67cal 57/103rpm 19th Apr 2024, 7:58pm Bintmcskint wrote: Have a great weekend xx 19th Apr 2024, 8:10pm Autumnleaves wrote: Happy weekend x Add a comment 1.5mi, 24:10 Walk - General 1) 1mi - 16:06(16:06/mi) 98/111bpm [1577b/mi] 99cal 61/74rpm 2) 0.49mi - 8:04(16:35/mi) 104/113bpm [1724b/mi] 51cal 58/68rpm Add a comment 0.5mi, 9:02 Walk - General 1) 0.53mi - 9:02(17:11/mi) 88/110bpm [1513b/mi] 48cal 62/69rpm 19th Apr 2024, 7:44am Bintmcskint wrote: Morning x Add a comment	0mi, 50:00 Cross - Strength Adding manually - didn’t transfer from my garmin 5 mins warmup on bike Shoulders/back mobility/strength: Shoulder rotations with a long band, rope or gown tie x12 2 sets Finger tips on head, elbows wide bring back of hand to lower back then back to head x12 2sets Light dumbbells around the world x12 2sets All above exercises stood up Glutes/hips - Loop resistance band just above knee - crab walk, sit into it and keep the band tight throughout x14 2sets Loop resistance band just above knee mini squat tap one foot to the side then back to centre L+R x12 sets 1set with band above knee 2nd set band just above ankle joint Glute bridges 2DB or KB x12 3 sets Narrow squat KB x12 3 sets Lunges(static) 1KB arm extended over head holding KB front leg bent - KB on same side as front leg bent 12 reps 2 sets L+R Balance exercise - 3 point touch L+R 5 reps (or more if can do more) 4-5sets Core: 1. Low plank hold 30sec x4 2. Slow mountain climber x14 - keep bum down 3. Down dog to full plank x10 Core exercises - triset 3 exercises one after each other, no rest, rest at end of last exercise. X2sets All other exercises are single sets. Stretch: On back: Hamstring stretch Glute stretch Knees to one side extend arms out shoulder level, look opposite way to knees- spinal twist stretch Tricep Shoulder stretch Chest and back stretch 21st Apr 2024, 9:27am Autumnleaves wrote: Good session Add a comment
Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27
0.9mi, 13:05 Walk - General To the pub 😊 1) 0.86mi - 13:05(15:14/mi) 92/99bpm [1401b/mi] 77cal 61/125rpm 21st Apr 2024, 5:38pm Bintmcskint wrote: :-) Add a comment	3.2mi, 42:40 Run - General Home from PT 1) 1mi - 13:18(13:18/mi) 131/149bpm [1742b/mi] 118cal 235/300W 2) 1mi - 12:19(12:19/mi) 137/149bpm [1686b/mi] 112cal 226/304W 3) 1mi - 14:47(14:47/mi) 134/146bpm [1980b/mi] 115cal 197/245W 4) 0.18mi - 2:17(12:38/mi) 135/149bpm [1706b/mi] 20cal 218/277W 22nd Apr 2024, 1:51pm Autumnleaves wrote: Good work 22nd Apr 2024, 2:20pm Rosehip wrote: well done :) 22nd Apr 2024, 2:29pm Mandymoo wrote: Nice work 22nd Apr 2024, 3:57pm .B. wrote: Very good 👍 Add a comment 0mi, 1:07:16 Cross - Strength PT session - lots of upper body today 💪 22nd Apr 2024, 2:19pm Rosehip wrote: well done :) 22nd Apr 2024, 6:59pm Bintmcskint wrote: Top work :-) Add a comment 0.6mi, 10:32 Walk - General 1) 0.62mi - 10:32(16:56/mi) 108/118bpm [1830b/mi] 65cal 47/83rpm Add a comment 1mi, 16:08 Walk - General 1) 1mi - 15:56(15:56/mi) 107/118bpm [1705b/mi] 93cal 53/120rpm 2) 0.01mi - 12(17:44/mi) 112/112bpm [1987b/mi] 1cal 51/62rpm Add a comment	0.4mi, 7:14 Walk - General 1) 0.43mi - 7:14(16:45/mi) 100/111bpm [1675b/mi] 43cal 60/66rpm Add a comment 1.6mi, 23:41 Walk - General 1) 1mi - 14:18(14:18/mi) 138/155bpm [1973b/mi] 110cal 51/121rpm 2) 0.6mi - 9:23(15:35/mi) 131/141bpm [2041b/mi] 67cal 58/73rpm Add a comment 1.5mi, 23:58 Walk - General gloves on! 1) 1mi - 16:31(16:31/mi) 100/118bpm [1652b/mi] 101cal 61/70rpm 2) 0.46mi - 7:26(16:08/mi) 112/123bpm [1806b/mi] 49cal 63/68rpm 23rd Apr 2024, 10:04am Autumnleaves wrote: Yes!! Add a comment 0.5mi, 8:20 Walk - General 1) 0.52mi - 8:20(15:57/mi) 94/114bpm [1499b/mi] 49cal 62/70rpm 23rd Apr 2024, 8:07am Bintmcskint wrote: Morning x Add a comment	1mi, 16:58 Walk - General Up the Ilk - we won! Back to the car via tescos and 0.1 mile from checkpoint 2 1) 0.97mi - 16:58(17:34/mi) 107/139bpm [1879b/mi] 108cal 41/104rpm Add a comment 0.5mi, 8:08 Walk - General Pizza Express to Stacks Firld for the cup semifinal 1) 0.48mi - 8:08(16:53/mi) 90/97bpm [1519b/mi] 46cal 47/125rpm Add a comment 0.9mi, 14:03 Walk - General 1) 0.89mi - 14:03(15:43/mi) 109/117bpm [1713b/mi] 85cal 50/75rpm Add a comment 0.4mi, 6:16 Walk - General 1) 0.37mi - 6:16(16:44/mi) 118/133bpm [1975b/mi] 42cal 50/68rpm Add a comment 6mi, 1:14:06 Run - Long Run First ‘long’ run of the Plan! 1) 1mi - 11:17(11:17/mi) 126/151bpm [1422b/mi] 105cal 233/343W 2) 1mi - 11:40(11:40/mi) 136/150bpm [1587b/mi] 112cal 237/295W 3) 1mi - 12:19(12:19/mi) 139/150bpm [1712b/mi] 115cal 226/351W 4) 1mi - 12:34(12:34/mi) 137/150bpm [1721b/mi] 109cal 224/361W 5) 1mi - 12:42(12:42/mi) 139/154bpm [1764b/mi] 113cal 218/347W 6) 1mi - 12:52(12:52/mi) 145/157bpm [1867b/mi] 119cal 241/332W 7) 0.04mi - 42(17:06/mi) 147/150bpm [2514b/mi] 6cal 242/320W 24th Apr 2024, 11:57am Diogenes wrote: Top Notch 24th Apr 2024, 12:08pm 3M wrote: Nicely done! 24th Apr 2024, 12:50pm Mandymoo wrote: Nicely done 24th Apr 2024, 1:06pm Autumnleaves wrote: Excellent! 24th Apr 2024, 8:24pm .B. wrote: Well done 👍 24th Apr 2024, 9:24pm Rosehip wrote: well done :) Add a comment 0mi, 26:27 Cross - Yoga Finally back on the mat! YWA Flow day 29 - some nice stretches, no crows, but a good practice - namaste x 1) 0mi - 26:27(0/mi) 82cal 24th Apr 2024, 8:52am .B. wrote: Namaste x 24th Apr 2024, 11:31am Autumnleaves wrote: Well done x Add a comment	0.4mi, 7:31 Walk - General 1) 0.43mi - 7:31(17:29/mi) 107/132bpm [1870b/mi] 49cal 60/67rpm Add a comment 1.6mi, 23:54 Walk - General 1) 1mi - 15:00(15:00/mi) 112/127bpm [1680b/mi] 101cal 52/83rpm 2) 0.58mi - 8:54(15:17/mi) 107/119bpm [1636b/mi] 62cal 50/79rpm 25th Apr 2024, 7:43pm Autumnleaves wrote: Brisk march :) Add a comment 3.1mi, 39:49 Run - General run/walk from the station 1) 1mi - 12:48(12:48/mi) 121/139bpm [1549b/mi] 107cal 201/286W 2) 1mi - 13:13(13:13/mi) 131/148bpm [1732b/mi] 117cal 225/290W 3) 1mi - 12:45(12:45/mi) 135/148bpm [1721b/mi] 113cal 221/298W 4) 0.1mi - 1:03(10:36/mi) 137/144bpm [1453b/mi] 10cal 242/265W 25th Apr 2024, 8:08am Autumnleaves wrote: Well done! 25th Apr 2024, 8:25am .B. wrote: Early miles, well done 25th Apr 2024, 8:37am Rosehip wrote: well done :) 25th Apr 2024, 9:11am Diogenes wrote: Good going :-) 25th Apr 2024, 9:31am Bintmcskint wrote: Morning :-) Add a comment 0.5mi, 8:48 Walk - General 1) 0.51mi - 8:48(17:12/mi) 97/114bpm [1668b/mi] 49cal 58/68rpm 25th Apr 2024, 7:04am Autumnleaves wrote: Morning x Add a comment	0.5mi, 8:43 Walk - General 1) 0.47mi - 8:43(18:39/mi) 86/109bpm [1604b/mi] 47cal 50/66rpm Add a comment 1.5mi, 20:50 Walk - General 1) 1mi - 13:57(13:57/mi) 143/151bpm [1994b/mi] 112cal 49/121rpm 2) 0.51mi - 6:53(13:32/mi) 125/144bpm [1691b/mi] 52cal 47/79rpm 26th Apr 2024, 7:35pm Autumnleaves wrote: Happy weekend x Add a comment 3mi, 37:06 Run - General A gorgeous frosty morning to run and chat with A 1) 1mi - 12:04(12:04/mi) 134/154bpm [1616b/mi] 116cal 250/358W 2) 1mi - 12:24(12:24/mi) 135/156bpm [1674b/mi] 114cal 240/376W 3) 1mi - 12:34(12:34/mi) 128/156bpm [1608b/mi] 110cal 221/359W 4) 0.01mi - 4(12:12/mi) 157/157bpm [1916b/mi] 1cal 344/346W 26th Apr 2024, 8:12am Bintmcskint wrote: Early bird 🐦 26th Apr 2024, 8:16am Autumnleaves wrote: Nice work 26th Apr 2024, 8:18am .B. wrote: Well done, I hoped you were done with frosts, brrr 26th Apr 2024, 8:31am Diogenes wrote: Morning! 26th Apr 2024, 9:04am Rosehip wrote: happy Friday x 26th Apr 2024, 12:53pm Mandymoo wrote: Well done 👏 Add a comment 0.5mi, 8:31 Walk - General Spotted a deer or two! 1) 0.52mi - 8:31(16:22/mi) 96/120bpm [1572b/mi] 51cal 63/75rpm Add a comment	-

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