Dave leading the HIIT today. 😊

Split Summary
===
1) 0.14m - 33:34(4:04:07/m) 119/144bpm [29049b/mi] 210cal 12/124rpm

Commute to HIIT.
It's got to be the same Muntjac I see in the cemetery, must be his patch....he had a distinct " I ain't bovvered, innit..." attitude, as I watched him. 😁I
Split Summary
===
1) 1m - 10:10(10:10/m) 129/146bpm [1312b/mi] 89cal
2) 1m - 8:57(8:57/m) 149/157bpm [1334b/mi] 91cal
3) 1m - 8:47(8:47/m) 151/160bpm [1326b/mi] 89cal
4) 0.01m - 8(9:57/m) 142/151bpm [1413b/mi] 1cal

One where a driver "rage-tooted" the car in front....
....for doing a full brake & complete stop to get over a speed bump ...class! 😂🤣😂🤣👍

Split Summary
===
1) 1m - 9:55(9:55/m) 135/150bpm [1340b/mi] 89cal
2) 1m - 9:41(9:41/m) 150/156bpm [1451b/mi] 98cal
3) 1m - 9:09(9:09/m) 150/157bpm [1372b/mi] 90cal
4) 1m - 9:14(9:14/m) 153/161bpm [1412b/mi] 93cal
5) 0.18m - 1:33(8:40/m) 155/159bpm [1344b/mi] 16cal

Split Summary
===
1) 1m - 49:59(49:59/m) 75/95bpm [3748b/mi] 116cal 20/121rpm
2) 1m - 25:46(25:46/m) 87/105bpm [2242b/mi] 87cal 44/66rpm
3) 1m - 19:19(19:19/m) 98/116bpm [1893b/mi] 77cal 60/69rpm
4) 1m - 28:25(28:25/m) 89/110bpm [2530b/mi] 87cal 38/71rpm
5) 0.26m - 7:04(27:28/m) 96/105bpm [2637b/mi] 26cal 42/65rpm

Split Summary
===
1) 1m - 20:42(20:42/m) 95/107bpm [1966b/mi] 79cal 60/68rpm
2) 0.1m - 4:35(47:21/m) 94/107bpm [4450b/mi] 16cal 20/63rpm

Split Summary
===
1) 1m - 9:32(9:32/m) 135/154bpm [1287b/mi] 87cal
2) 1m - 9:11(9:11/m) 159/164bpm [1459b/mi] 97cal
3) 1m - 8:53(8:53/m) 163/166bpm [1447b/mi] 96cal
4) 1m - 8:54(8:54/m) 162/165bpm [1442b/mi] 94cal
5) 1m - 8:49(8:49/m) 164/171bpm [1446b/mi] 94cal
6) 0.85m - 7:47(9:07/m) 161/167bpm [1469b/mi] 81cal

Monday HIIT - Dirty 30.
8kg kettlebell (only decent weight left in the stash, should do what Raf did and increase reps with this lighter weight).....10 reps each of deadlift, press ups, upright row, squat, v sits, rocking crunch, shoulder press - squat hold to wait for everyone - 45 sec rest - repeat for a whole 30 dirty minutes - 2 min plank & stretch to finish. 😁

Split Summary
===
1) 0.13m - 29:35(3:49:50/m) 121/136bpm [27810b/mi] 198cal 8/78rpm
2) 0.01m - 7:26(9:53:49/m) 104/121bpm [61756b/mi] 24cal

Monday commute 🏃‍♀️

Split Summary
===
1) 1m - 9:48(9:48/m) 135/149bpm [1323b/mi] 91cal
2) 1m - 8:58(8:58/m) 145/154bpm [1299b/mi] 88cal
3) 1m - 8:34(8:34/m) 153/164bpm [1310b/mi] 88cal
4) 0.01m - 4(7:23/m) 163/164bpm [1203b/mi] 1cal

6am club with Kate, Alison, Steven & v loud Egyptian Geese - hooonk, hooonk!
First 1.4 mi lone to meet point - 4.3 mi with the peeps - 1.4 mi lone back.

Split Summary
===
1) 1m - 10:00(10:00/m) 129/140bpm [1291b/mi] 88cal
2) 0.39m - 3:42(9:23/m) 142/146bpm [1333b/mi] 36cal
3) 1m - 9:49(9:49/m) 135/149bpm [1326b/mi] 90cal
4) 1m - 9:51(9:51/m) 142/148bpm [1400b/mi] 94cal
5) 1m - 10:06(10:06/m) 144/152bpm [1455b/mi] 94cal
6) 1m - 10:16(10:16/m) 144/151bpm [1479b/mi] 96cal
7) 0.32m - 3:11(9:51/m) 149/153bpm [1468b/mi] 30cal
8) 1m - 9:26(9:26/m) 144/154bpm [1358b/mi] 83cal
9) 0.35m - 3:14(9:11/m) 153/159bpm [1405b/mi] 32cal

AWP - Jan's hill session 😰 - Kenyan style...
wu from home to Border Hill - 2 x 15 min continuous hills (same effort up-down) with 2 min rest (turned into 3 min to let a couple of the others get a rest) between sets - wd stagger back to work. I estimated with my current fitness that I'd complete 8 hill reps in total, be ecstatic with 10 reps...surprised myself with 12 reps 😁

Split Summary
===
1) 1m - 9:58(9:58/m) 132/147bpm [1317b/mi] 89cal
2) 1m - 9:06(9:06/m) 148/154bpm [1347b/mi] 90cal
3) 0.73m - 6:36(9:03/m) 141/157bpm [1277b/mi] 61cal
4) 1m - 9:46(9:46/m) 151/166bpm [1476b/mi] 98cal
5) 0.5m - 4:45(9:34/m) 164/169bpm [1569b/mi] 50cal
6) 0.02m - 3:00(2:12:15/m) 120/163bpm [15870b/mi] 11cal
7) 1m - 10:27(10:27/m) 157/172bpm [1639b/mi] 102cal
8) 0.45m - 4:38(10:16/m) 165/171bpm [1693b/mi] 49cal
9) 0.51m - 5:01(9:49/m) 147/160bpm [1442b/mi] 46cal
10) 0m - 2(13:08/m) 157/157bpm [2063b/mi]

Split Summary
===
1) 0.1m - 30:22(4:51:29/m) 109/135bpm [31771b/mi] 159cal 9/115rpm
2) 0.05m - 2:32(48:53/m) 106/111bpm [5181b/mi] 10cal
3) 0.01m - 3:33(4:54:30/m) 88/109bpm [25916b/mi] 9cal 2/56rpm

HIIT commute hindered by yesterday's Kenyans...😆
Heavy pins.

Split Summary
===
1) 1m - 10:10(10:10/m) 134/146bpm [1363b/mi] 90cal
2) 1m - 9:04(9:04/m) 145/155bpm [1315b/mi] 89cal
3) 1m - 8:40(8:40/m) 151/161bpm [1309b/mi] 88cal
4) 0.07m - 41(9:31/m) 154/159bpm [1466b/mi] 7cal

Commute to that there day job that I do👩‍🔬 , by night I'm a Ninja Superhero 🐱‍👤🦸‍♀️
...distractions, Little Egret on the Broad 😍

Split Summary
===
1) 1m - 9:53(9:53/m) 132/148bpm [1305b/mi] 86cal
2) 1m - 9:40(9:40/m) 148/156bpm [1431b/mi] 98cal
3) 1m - 9:04(9:04/m) 148/154bpm [1341b/mi] 89cal
4) 1m - 9:10(9:10/m) 146/159bpm [1339b/mi] 85cal
5) 0.22m - 1:53(8:31/m) 148/163bpm [1260b/mi] 18cal

Split Summary
===
1) 1m - 9:38(9:38/m) 135/148bpm [1300b/mi] 90cal
2) 1m - 9:13(9:13/m) 142/151bpm [1308b/mi] 87cal
3) 1m - 8:56(8:56/m) 146/157bpm [1304b/mi] 86cal
4) 0.53m - 4:40(8:50/m) 147/158bpm [1299b/mi] 45cal

Card HIIT circuit + 3:45 plank to finish.

Split Summary
===
1) 0.19m - 30:51(2:43:27/m) 120/149bpm [19615b/mi] 196cal 14/115rpm
2) 0m - 3:47(74:36:56/m) 122/136bpm [546186b/mi] 22cal
3) 0.01m - 3:40(6:13:54/m) 100/134bpm [37389b/mi] 9cal

Commuting to Monday HIIT - feeling rough today, no longer a spring chicken 🐔

Split Summary
===
1) 1m - 9:50(9:50/m) 133/148bpm [1307b/mi] 86cal
2) 1m - 9:10(9:10/m) 146/154bpm [1337b/mi] 89cal
3) 1m - 8:45(8:45/m) 150/155bpm [1312b/mi] 88cal
4) 0.69m - 6:07(8:50/m) 151/159bpm [1334b/mi] 62cal

Split Summary
===
1) 1m - 9:49(9:49/m) 128/142bpm [1256b/mi] 86cal
2) 0.35m - 3:17(9:24/m) 143/147bpm [1344b/mi] 32cal
3) 1m - 10:21(10:21/m) 136/148bpm [1407b/mi] 94cal
4) 1m - 9:55(9:55/m) 144/157bpm [1427b/mi] 93cal
5) 1m - 9:47(9:47/m) 149/160bpm [1458b/mi] 95cal
6) 1m - 9:39(9:39/m) 145/154bpm [1400b/mi] 91cal
7) 0.28m - 2:44(9:35/m) 152/157bpm [1456b/mi] 27cal
8) 1m - 9:29(9:29/m) 143/155bpm [1357b/mi] 84cal
9) 0.82m - 7:44(9:26/m) 148/166bpm [1397b/mi] 70cal

WP - flat topped pyramid @ slightly more sedate pace for today.... tired 🦵🥱
wu to park - 1/1, 2/1, 3/90sec, 4/2, 4/2, 3/90 sec, 2/1, 1/1 - wd to work dragged along by Charles Dickinson

Split Summary
===
1) 1m - 10:14(10:14/m) 135/148bpm [1381b/mi] 90cal
2) 0.83m - 7:52(9:30/m) 143/153bpm [1359b/mi] 72cal
3) 0.13m - 1:00(7:47/m) 116/143bpm [903b/mi] 7cal
4) 0.07m - 1:00(14:22/m) 140/146bpm [2011b/mi] 8cal
5) 0.24m - 2:00(8:22/m) 147/155bpm [1229b/mi] 20cal
6) 0.04m - 1:00(24:09/m) 145/156bpm [3501b/mi] 9cal
7) 0.37m - 3:00(8:12/m) 153/162bpm [1255b/mi] 30cal
8) 0.05m - 1:30(28:27/m) 138/160bpm [3927b/mi] 11cal
9) 0.45m - 4:00(8:48/m) 153/164bpm [1345b/mi] 39cal
10) 0.1m - 2:00(20:35/m) 140/162bpm [2883b/mi] 15cal
11) 0.47m - 4:00(8:31/m) 159/166bpm [1354b/mi] 42cal
12) 0.09m - 2:00(21:08/m) 142/166bpm [3002b/mi] 15cal
13) 0.36m - 3:00(8:18/m) 155/166bpm [1286b/mi] 31cal
14) 0.04m - 1:30(34:22/m) 148/166bpm [5086b/mi] 12cal
15) 0.26m - 2:00(7:41/m) 153/166bpm [1176b/mi] 19cal
16) 0.04m - 1:00(28:27/m) 157/166bpm [4467b/mi] 10cal
17) 0.13m - 1:00(7:35/m) 154/168bpm [1169b/mi] 10cal
18) 0.1m - 1:00(9:35/m) 130/168bpm [1245b/mi] 7cal
19) 1m - 9:01(9:01/m) 158/168bpm [1425b/mi] 95cal
20) 0.63m - 5:51(9:14/m) 160/167bpm [1478b/mi] 61cal

Split Summary
===
1) 0.39m - 38:23(1:38:34/m) 115/149bpm [11336b/mi] 219cal 7/114rpm

Steady off road.
Long Tailed Tit literally sitting at arms length away, in a tree by the Broad, looking at me looking at him, showing off his lovely round belly and long tail ❤️

Split Summary
===
1) 1m - 9:48(9:48/m) 131/146bpm [1283b/mi] 90cal
2) 1m - 9:32(9:32/m) 143/153bpm [1363b/mi] 90cal
3) 1m - 9:16(9:16/m) 148/158bpm [1372b/mi] 90cal
4) 0.55m - 4:54(8:58/m) 147/157bpm [1317b/mi] 47cal

Filthier than a Maccy D’s 💨🍃☔️🌧️🍔
Horrible weather, cut the 5 miler short as legs were numb, should have worn leggings Katie Fenn 😝

Split Summary
===
1) 1m - 10:03(10:03/m) 136/149bpm [1368b/mi] 93cal
2) 1m - 9:29(9:29/m) 148/154bpm [1404b/mi] 95cal
3) 1m - 9:01(9:01/m) 141/154bpm [1272b/mi] 83cal
4) 1m - 9:10(9:10/m) 148/155bpm [1356b/mi] 90cal
5) 0.21m - 1:56(9:09/m) 148/158bpm [1353b/mi] 18cal

Split Summary
===
1) 1mi - 9:41(9:41/mi) 134/145bpm [1297b/mi] 90cal
2) 1mi - 9:34(9:34/mi) 148/156bpm [1416b/mi] 97cal
3) 1mi - 9:57(9:57/mi) 150/159bpm [1492b/mi] 96cal
4) 1mi - 9:00(9:00/mi) 155/159bpm [1394b/mi] 91cal
5) 1mi - 8:56(8:56/mi) 158/163bpm [1411b/mi] 92cal
6) 0.71mi - 6:29(9:06/mi) 152/162bpm [1382b/mi] 64cal

HIIT of the tabata variety 💪
20s/10s x 4, 7 tabata circuits of 2 exercises, each tabata circuit alternating between cv and core. 3 min plank to finish.

Split Summary
===
1) 0.01mi - 20(55:29/mi) 118/123bpm [6546b/mi] 2cal
2) 0.01mi - 10(13:03/mi) 119/122bpm [1553b/mi] 1cal
3) 0.01mi - 20(35:53/mi) 116/119bpm [4162b/mi] 2cal
4) 0mi - 10(45:42/mi) 115/115bpm [5255b/mi] 1cal
5) 0mi - 20(2:34:36/mi) 112/114bpm [17315b/mi] 2cal
6) 0mi - 10(2:07:07/mi) 112/113bpm [14237b/mi] 1cal
7) 0.01mi - 20(51:08/mi) 110/114bpm [5625b/mi] 2cal
8) 0mi - 10(1:08:36/mi) 106/108bpm [7272b/mi] 1cal
9) 0.01mi - 20(1:05:40/mi) 105/106bpm [6894b/mi] 2cal
10) 0mi - 10(54:51/mi) 103/103bpm [5650b/mi] 1cal
11) 0.01mi - 20(46:24/mi) 104/108bpm [4826b/mi] 2cal
12) 0mi - 10(55:32/mi) 103/104bpm [5720b/mi] 1cal
13) 0.01mi - 20(54:54/mi) 105/112bpm [5765b/mi] 2cal
14) 0mi - 10(1:15:21/mi) 114/120bpm [8589b/mi] 1cal
15) 0.01mi - 20(54:34/mi) 116/118bpm [6330b/mi] 2cal
16) 0mi - 10(1:39:43/mi) 114/116bpm [11367b/mi] 1cal
17) 0mi - 20(1:49:15/mi) 110/116bpm [12018b/mi] 2cal
18) 0mi - 10(2:47:38/mi) 107/109bpm [17937b/mi] 1cal
19) 0mi - 20(1:24:13/mi) 108/117bpm [9095b/mi] 2cal
20) 0mi - 10(2:28:11/mi) 118/118bpm [17486b/mi] 1cal
21) 0mi - 20(1:50:23/mi) 114/116bpm [12583b/mi] 2cal
22) 0mi - 10(1:20:18/mi) 111/113bpm [8914b/mi] 1cal
23) 0mi - 20(4:37:57/mi) 108/110bpm [30019b/mi] 2cal
24) 0mi - 10(3:07:34/mi) 109/111bpm [20445b/mi] 1cal
25) 0mi - 20(1:24:21/mi) 109/111bpm [9194b/mi] 2cal
26) 0mi - 10(1:16:38/mi) 107/107bpm [8200b/mi] 1cal
27) 0mi - 20(1:22:02/mi) 108/110bpm [8859b/mi] 2cal
28) 0mi - 10(14:25:14/mi) 109/110bpm [94311b/mi] 1cal
29) 0.01mi - 20(52:54/mi) 107/108bpm [5661b/mi] 2cal
30) 0mi - 10(3:10:14/mi) 102/104bpm [19403b/mi] 1cal
31) 0mi - 20(3:13:40/mi) 101/103bpm [19560b/mi] 1cal
32) 0mi - 10(0/mi) 107/109bpm [INFb/mi] 1cal
33) 0mi - 20(447:02:24/mi) 102/108bpm [2735885b/mi] 2cal
34) 0mi - 10(5:43:53/mi) 98/100bpm [33700b/mi] 1cal
35) 0mi - 20(5:35:17/mi) 98/100bpm [32857b/mi] 1cal
36) 0mi - 10(223:31:12/mi) 99/100bpm [1327709b/mi] 1cal
37) 0mi - 20(298:01:36/mi) 98/100bpm [1752397b/mi] 1cal
38) 0mi - 10(8:16:43/mi) 99/100bpm [49174b/mi] 1cal
39) 0mi - 20(2:33:16/mi) 98/101bpm [15021b/mi] 1cal
40) 0mi - 10(3:34:35/mi) 105/107bpm [22531b/mi] 1cal
41) 0mi - 20(20:47:33/mi) 107/109bpm [133488b/mi] 2cal
42) 0mi - 10(223:31:12/mi) 107/108bpm [1434998b/mi] 1cal
43) 0mi - 20(55:52:48/mi) 106/107bpm [355397b/mi] 2cal
44) 0mi - 10(10:09:36/mi) 106/106bpm [64618b/mi] 1cal
45) 0mi - 20(40:38:24/mi) 103/106bpm [251155b/mi] 1cal
46) 0mi - 10(149:00:48/mi) 101/106bpm [903021b/mi] 1cal
47) 0mi - 20(3:10:54/mi) 107/116bpm [20427b/mi] 2cal
48) 0mi - 10(0/mi) 111/112bpm [INFb/mi] 1cal
49) 0mi - 20(1:21:02/mi) 106/110bpm [8590b/mi] 2cal
50) 0mi - 10(36:21/mi) 107/110bpm [3889b/mi] 1cal
51) 0mi - 20(1:49:15/mi) 109/112bpm [11909b/mi] 2cal
52) 0.01mi - 10(31:47/mi) 112/114bpm [3559b/mi] 1cal
53) 0mi - 20(1:10:41/mi) 115/116bpm [8128b/mi] 2cal
54) 0mi - 10(1:28:49/mi) 114/116bpm [10125b/mi] 1cal
55) 0mi - 20(1:19:57/mi) 110/113bpm [8794b/mi] 2cal
56) 0mi - 10(1:13:29/mi) 107/109bpm [7863b/mi] 1cal
57) 0.01mi - 20(59:24/mi) 109/112bpm [6475b/mi] 2cal
58) 0mi - 10(1:56:07/mi) 118/127bpm [13701b/mi] 1cal
59) 0mi - 20(11:36:41/mi) 130/136bpm [90569b/mi] 3cal
60) 0mi - 10(4:30:56/mi) 126/126bpm [34138b/mi] 1cal
61) 0mi - 20(2:31:32/mi) 126/126bpm [19094b/mi] 3cal
62) 0mi - 10(3:49:15/mi) 125/125bpm [28656b/mi] 1cal
63) 0.01mi - 20(1:06:04/mi) 124/125bpm [8192b/mi] 2cal
64) 0mi - 10(1:06:24/mi) 126/127bpm [8365b/mi] 1cal
65) 0mi - 20(2:20:04/mi) 129/130bpm [18068b/mi] 3cal
66) 0mi - 10(2:01:55/mi) 136/142bpm [16581b/mi] 1cal
67) 0mi - 20(0/mi) 143/147bpm [INFb/mi] 3cal
68) 0mi - 10(0/mi) 141/142bpm [INFb/mi] 2cal
69) 0mi - 20(3:17:13/mi) 141/142bpm [27809b/mi] 3cal
70) 0mi - 10(54:05/mi) 142/142bpm [7679b/mi] 2cal
71) 0mi - 20(1:07:49/mi) 141/142bpm [9562b/mi] 3cal
72) 0mi - 10(1:39:43/mi) 140/142bpm [13960b/mi] 1cal
73) 0mi - 20(1:25:01/mi) 139/139bpm [11817b/mi] 3cal
74) 0mi - 10(2:38:43/mi) 141/143bpm [22378b/mi] 2cal
75) 0mi - 20(34:23:16/mi) 141/147bpm [290920b/mi] 3cal
76) 0mi - 10(3:23:12/mi) 139/139bpm [28245b/mi] 2cal
77) 0mi - 20(37:15:12/mi) 140/141bpm [312928b/mi] 3cal
78) 0mi - 10(3:45:24/mi) 142/142bpm [32007b/mi] 1cal
79) 0mi - 20(1:38:04/mi) 142/143bpm [13926b/mi] 3cal
80) 0mi - 10(1:53:10/mi) 143/143bpm [16184b/mi] 2cal
81) 0.01mi - 20(1:05:59/mi) 142/143bpm [9370b/mi] 3cal
82) 0mi - 10(89:24:29/mi) 138/139bpm [740298b/mi] 2cal
83) 0mi - 20(3:10:14/mi) 130/137bpm [24730b/mi] 3cal
84) 0mi - 10(22:21:07/mi) 122/124bpm [163617b/mi] 1cal
85) 0mi - 20(89:24:29/mi) 114/119bpm [611551b/mi] 2cal
86) 0mi - 10(1:29:07/mi) 111/113bpm [9891b/mi] 1cal
87) 0.02mi - 20(20:50/mi) 113/114bpm [2355b/mi] 2cal
88) 0mi - 10(1:05:16/mi) 109/111bpm [7113b/mi] 1cal
89) 0mi - 20(2:23:03/mi) 108/111bpm [15450b/mi] 1cal
90) 0mi - 10(0/mi) 111/111bpm [INFb/mi] 1cal
91) 0.01mi - 20(38:29/mi) 109/111bpm [4195b/mi] 1cal
92) 0mi - 10(1:18:26/mi) 108/108bpm [8470b/mi] 1cal
93) 0mi - 20(11:36:41/mi) 107/108bpm [74545b/mi] 1cal
94) 0mi - 10(0/mi) 107/107bpm [INFb/mi] 1cal
95) 0mi - 20(178:48:58/mi) 107/109bpm [1147999b/mi] 1cal
96) 0mi - 10(111:45:36/mi) 107/108bpm [717499b/mi] 1cal
97) 0mi - 20(0/mi) 106/107bpm [INFb/mi] 1cal
98) 0mi - 10(0/mi) 102/104bpm [INFb/mi] 1cal
99) 0mi - 20(59:36:19/mi) 102/103bpm [364785b/mi] 1cal
100) 0mi - 10(20:19:12/mi) 105/106bpm [128016b/mi] 1cal
101) 0.01mi - 20(58:15/mi) 107/109bpm [6232b/mi] 1cal
102) 0mi - 10(2:58:49/mi) 109/111bpm [19491b/mi] 1cal
103) 0mi - 20(178:48:58/mi) 108/110bpm [1158728b/mi] 2cal
104) 0mi - 10(6:17:47/mi) 110/112bpm [41556b/mi] 1cal
105) 0mi - 20(3:47:19/mi) 112/113bpm [25459b/mi] 2cal
106) 0mi - 10(0/mi) 111/111bpm [INFb/mi] 1cal
107) 0mi - 20(0/mi) 108/111bpm [INFb/mi] 1cal
108) 0mi - 10(447:02:24/mi) 110/112bpm [2950464b/mi] 1cal
109) 0mi - 20(11:19:03/mi) 110/114bpm [74695b/mi] 1cal
110) 0mi - 10(21:17:15/mi) 105/106bpm [134112b/mi] 1cal
111) 0mi - 20(6:31:34/mi) 106/110bpm [41506b/mi] 1cal
112) 0mi - 5(12:04:44/mi) 121/129bpm [87694b/mi]
113) 0mi - 20(26:17:47/mi) 104/109bpm [164090b/mi] 1cal
114) 0mi - 10(0/mi) 110/110bpm [INFb/mi] 1cal
115) 0mi - 20(3:52:14/mi) 112/114bpm [26010b/mi] 1cal
116) 0mi - 10(3:55:17/mi) 114/114bpm [26822b/mi] 1cal
117) 0mi - 20(35:45:48/mi) 115/117bpm [246766b/mi] 2cal
118) 0mi - 10(447:02:24/mi) 117/117bpm [3138221b/mi] 1cal
119) 0mi - 20(0/mi) 116/116bpm [INFb/mi] 2cal
120) 0.02mi - 4:28(3:27:17/mi) 101/116bpm [20935b/mi] 14cal

HIIT of the tabata variety 💪
20s/10s x 4, 7 tabata circuits of 2 exercises, each tabata circuit alternating between cv and core. 3 min plank to finish.

Split Summary
===
1) 1mi - 10:11(10:11/mi) 131/144bpm [1334b/mi] 89cal
2) 1mi - 9:23(9:23/mi) 144/152bpm [1350b/mi] 89cal
3) 1mi - 8:56(8:56/mi) 150/158bpm [1339b/mi] 89cal
4) 0.25mi - 2:21(9:17/mi) 140/153bpm [1300b/mi] 21cal

Soggy 6am club - one where Alison got down on the ground on Marriott’s Way to demo the clam to us. 😃….
……,+ Muntjac encounter 😍…run to meet point-40mins with group-run home.

Split Summary
===
1) 1mi - 9:48(9:48/mi) 133/148bpm [1302b/mi] 92cal
2) 0.41mi - 3:54(9:35/mi) 141/147bpm [1352b/mi] 37cal
3) 1mi - 10:02(10:02/mi) 141/155bpm [1414b/mi] 96cal
4) 1mi - 9:47(9:47/mi) 149/156bpm [1457b/mi] 99cal
5) 1mi - 9:37(9:37/mi) 144/163bpm [1385b/mi] 95cal
6) 1mi - 9:32(9:32/mi) 135/155bpm [1288b/mi] 79cal
7) 0.17mi - 1:31(8:54/mi) 134/150bpm [1192b/mi] 12cal
8) 1mi - 9:34(9:34/mi) 138/156bpm [1320b/mi] 86cal
9) 0.44mi - 4:01(9:08/mi) 124/141bpm [1132b/mi] 30cal

AWP - Earlham Park hills - 4 of "Ange's loopy-loop" ➰➰
warm up to the park - 4 x 5 min/2 min - warm down to work. Amazed I got more or less back to the start of the loop in 5 min, what with my slow arse pace right now. 🤣 #findmyspeedyrunningmojo

Split Summary
===
1) 1mi - 10:10(10:10/mi) 137/148bpm [1393b/mi] 95cal
2) 0.75mi - 6:28(8:38/mi) 142/151bpm [1225b/mi] 62cal
3) 0.57mi - 5:00(8:45/mi) 144/161bpm [1261b/mi] 47cal
4) 0.02mi - 2:00(2:04:02/mi) 121/158bpm [15008b/mi] 11cal
5) 0.57mi - 5:00(8:47/mi) 151/166bpm [1327b/mi] 50cal
6) 0.04mi - 2:00(49:26/mi) 142/163bpm [7020b/mi] 16cal
7) 0.56mi - 5:00(8:53/mi) 155/168bpm [1376b/mi] 50cal
8) 0.03mi - 2:00(57:56/mi) 132/166bpm [7647b/mi] 11cal
9) 0.56mi - 5:00(8:53/mi) 155/169bpm [1376b/mi] 49cal
10) 1mi - 10:28(10:28/mi) 142/167bpm [1487b/mi] 87cal
11) 0.1mi - 1:45(17:09/mi) 124/143bpm [2126b/mi] 8cal

That was pretty good: 4 stations of 4 exercises, twice round the stations - 30 secs each exercise with no rest between exercise, then transition straight into 1 min cardio- 30 sec rest to move onto next station.

Split Summary
===
1) 0.24mi - 37:50(2:37:52/mi) 116/153bpm [18313b/mi] 220cal 21/124rpm

Thursday HIIT 🎯 commute 🏃‍♀️, most inoffensive weather this week 👏

Split Summary
===
1) 1mi - 10:22(10:22/mi) 133/145bpm [1378b/mi] 94cal
2) 1mi - 9:08(9:08/mi) 141/151bpm [1287b/mi] 87cal
3) 1mi - 8:44(8:44/mi) 151/159bpm [1318b/mi] 90cal
4) 0.3mi - 2:38(8:40/mi) 143/160bpm [1240b/mi] 24cal

Run2Work...once I'd turned back home to get my phone 🤦‍♀️
Pete's PhD viva today 🎓so we're going to do beers at the rec and 🥳dinner.

Split Summary
===
1) 1mi - 9:53(9:53/mi) 130/152bpm [1286b/mi] 84cal
2) 1mi - 9:06(9:06/mi) 139/154bpm [1265b/mi] 85cal
3) 1mi - 8:34(8:34/mi) 149/155bpm [1276b/mi] 87cal
4) 1mi - 9:08(9:08/mi) 148/158bpm [1351b/mi] 88cal
5) 0.54mi - 4:34(8:31/mi) 152/161bpm [1295b/mi] 46cal

Morning Pilates - abs, legs, stretch.

Glad I went out in the end 👍

Mile-ish lone to meet point, 4 miles-ish with Viraf and then split off...V was doing 8 miles, training for Sandringham.

Split Summary
===
1) 1mi - 10:08(10:08/mi) 123/140bpm [1246b/mi] 92cal
2) 1mi - 9:36(9:36/mi) 143/151bpm [1372b/mi] 98cal
3) 1mi - 9:29(9:29/mi) 152/158bpm [1442b/mi] 97cal
4) 1mi - 9:16(9:16/mi) 157/161bpm [1455b/mi] 96cal
5) 1mi - 9:21(9:21/mi) 157/166bpm [1467b/mi] 94cal
6) 1mi - 9:31(9:31/mi) 143/163bpm [1362b/mi] 86cal
7) 0.32mi - 2:46(8:43/mi) 156/159bpm [1360b/mi] 28cal

30 minute dice game HIIT 🎲 - fast and furious for a Monday.

Split Summary
===
1) 0.37mi - 30:59(1:24:54/mi) 130/144bpm [11038b/mi] 240cal 24/93rpm
2) 0.03mi - 2:04(1:06:55/mi) 111/116bpm [7427b/mi] 6cal
3) 0.02mi - 2:45(2:06:27/mi) 95/102bpm [12013b/mi] 5cal

Monday HIIT commute.

Split Summary
===
1) 1mi - 10:15(10:15/mi) 126/144bpm [1291b/mi] 90cal
2) 1mi - 9:13(9:13/mi) 144/152bpm [1327b/mi] 91cal
3) 1mi - 8:51(8:51/mi) 152/159bpm [1344b/mi] 91cal
4) 0.21mi - 1:51(8:53/mi) 155/161bpm [1376b/mi] 19cal

You'd think after 24 years of running these roads, I'd know to turn ➡ at Judges Walk, not ⬅.....
...further than planned 🤦‍♀️, thank goodness for Heigham Park loos as well, the hazards of running! 😂

Split Summary
===
1) 1mi - 9:35(9:35/mi) 129/145bpm [1237b/mi] 88cal
2) 1mi - 9:23(9:23/mi) 150/156bpm [1408b/mi] 95cal
3) 1mi - 9:16(9:16/mi) 155/160bpm [1437b/mi] 95cal
4) 1mi - 9:12(9:12/mi) 154/161bpm [1416b/mi] 95cal
5) 1mi - 9:07(9:07/mi) 152/161bpm [1386b/mi] 90cal
6) 1mi - 9:03(9:03/mi) 151/161bpm [1365b/mi] 84cal
7) 1mi - 9:11(9:11/mi) 149/159bpm [1367b/mi] 86cal
8) 0.63mi - 5:44(9:10/mi) 151/162bpm [1383b/mi] 53cal

AWP Down the Doubles – but topsy turvy version for me 🙃
Long experiment today, so if I wanted to get half hour to eat lunch today, I could only do half the sesh with peeps.

Session: 2x4m/2x3m/2x2m/2x1m/2x30sec, recoveries half run time.

What Ange did…wu- lone 2x30s/2x 1min, then 2x4m/2x3m/1x2m with the group-jeff to work. Only missed 1 x 2 min rep, result! 👍

Split Summary
===
1) 1mi - 10:15(10:15/mi) 131/146bpm [1342b/mi] 88cal
2) 0.69mi - 6:43(9:42/mi) 139/147bpm [1348b/mi] 59cal
3) 0.06mi - 31(8:22/mi) 111/117bpm [928b/mi] 3cal
4) 0.03mi - 30(16:21/mi) 131/141bpm [2141b/mi] 3cal
5) 0.07mi - 31(7:42/mi) 138/143bpm [1063b/mi] 4cal
6) 0.03mi - 31(20:15/mi) 144/147bpm [2917b/mi] 5cal
7) 0.13mi - 1:01(8:04/mi) 141/154bpm [1137b/mi] 9cal
8) 0.03mi - 31(18:44/mi) 155/156bpm [2905b/mi] 5cal
9) 0.13mi - 1:00(7:46/mi) 150/159bpm [1165b/mi] 10cal
10) 0.02mi - 12(12:25/mi) 106/159bpm [1316b/mi] 1cal
11) 0.48mi - 4:01(8:17/mi) 149/161bpm [1235b/mi] 39cal
12) 0.09mi - 1:59(22:12/mi) 137/160bpm [3041b/mi] 14cal
13) 0.49mi - 4:00(8:08/mi) 153/164bpm [1244b/mi] 40cal
14) 0.06mi - 2:01(33:59/mi) 131/163bpm [4451b/mi] 13cal
15) 0.37mi - 3:02(8:08/mi) 151/164bpm [1227b/mi] 32cal
16) 0.06mi - 1:29(24:50/mi) 142/164bpm [3527b/mi] 12cal
17) 0.36mi - 3:02(8:26/mi) 154/167bpm [1299b/mi] 29cal
18) 0.26mi - 2:00(7:40/mi) 148/167bpm [1134b/mi] 22cal
19) 1mi - 9:29(9:29/mi) 150/167bpm [1424b/mi] 94cal
20) 0.71mi - 6:55(9:41/mi) 154/166bpm [1492b/mi] 70cal