Crikey, that was hard going. Felt so lethargic, almost sick with slightest effort. Slightly better by the end. Did 20 mins of stretching and foam roller first. So many tight bits and sore bits, but weird cos haven't been using legs much, surely?! Anyhoo, sure it will all improve. Nice to see Matt N and chat about his Cape Wrath multi day ultra. G

Split Summary
===
1) 1m - 18:14(18:14/m) 122/152bpm [2224b/mi] 164cal
2) 1m - 9:44(9:44/m) 149/163bpm [1451b/mi] 125cal
3) 1m - 9:50(9:50/m) 152/168bpm [1494b/mi] 128cal
4) 1m - 9:28(9:28/m) 156/164bpm [1478b/mi] 129cal
5) 1m - 9:20(9:20/m) 162/168bpm [1512b/mi] 135cal
6) 0.08m - 39(8:09/m) 165/167bpm [1346b/mi] 9cal

Forgot watch. 20 min foam roller, stretching and some sit ups before a wee run. So tight and sore on calfs, hams, back, everything really! Oh well, hope it will improve. G

Went to Sainsbury's to get Sodastream gas refill. Decided to stop at Loch Leven for a run, which was nice. Hot evening, for Scotland, so lovely! Still feeling very lethargic, even at slower paces, struggling with energy. But Achilles not too bad. Nice to see Russell B walking his dog. Guess he lives in the area. Good to get out again. Hopefully cold nearly gone now. So beautiful in this part of the world, Bennarty Ridge on the way out, and the Loch and Lomonds on way back. Gorgeous. G

Split Summary
===
1) 1m - 9:31(9:31/m) 150/158bpm [1427b/mi] 123cal
2) 1m - 8:47(8:47/m) 157/165bpm [1380b/mi] 121cal
3) 1m - 8:44(8:44/m) 161/168bpm [1405b/mi] 125cal
4) 1m - 8:35(8:35/m) 166/171bpm [1425b/mi] 131cal
5) 0.57m - 5:04(8:56/m) 169/175bpm [1510b/mi] 79cal

Went back to collect sis after parkrun. Lovely day. She did well, bit off her PB but not much. Not extreme heat here in Scotland, just 15C, cloudy, bits of drizzle and quite breezy. Scotland is great! G

Split Summary
===
1) 1m - 10:58(10:58/m) 153/170bpm [1679b/mi] 140cal
2) 0.25m - 3:06(12:30/m) 154/169bpm [1926b/mi] 39cal

Parkrun with sis, and bro in law and niece were marshalling, which was excellent. Set off slowly chatting, sped up a bit. Was surprised with 25 something, thought it would be nearer 30. Nice to see Kinross folk, and Tigger from old Fetch days. G

Split Summary
===
1) 1m - 8:43(8:43/m) 149/175bpm [1300b/mi] 114cal
2) 1m - 7:51(7:51/m) 164/175bpm [1288b/mi] 116cal
3) 1m - 7:31(7:31/m) 171/177bpm [1285b/mi] 118cal
4) 0.17m - 1:12(7:10/m) 173/176bpm [1241b/mi] 19cal

A canoe! Yay, lovely day. Suggestion from sis and bro in law as they wanted to go out with niece and weekend is only time I can do, as a wage slave. Cloudy up here, but warm, 24C, and gentle rain of Fri and Sat stopped, so it was perfect. Roof bars back on for first time on this car, so it's been more than a year. Glad to use the canoe at last. Found dry bag, and all the bits were there and working - buoyancy bags not perished, found paddles, kneel pad, buoyancy aids, including the dog's! Sis had bought one for niece. Didn't tie canoe on well enough so had to stop and tighten straps! Absolutely crazy busy at local loch Lochore Meadows! Great to see though. Loads of paddle board, blow up canoes and so on. BBQs, picnics etc. Amy was good in boat but so annoying with other dogs, but we sunbathed a bit while they were out (though Kh went out for over an hour by himself, which was a bit of a wait). Anyway, a good 45 mins of reasonably consistent low impact, mid HR cross train. Lovely! Including just sunbathing (cloud bathing!) with S and wee dog and chatting for a bit. Hard to get time together. G

Split Summary
===
1) 0.31m - 6:15(20:07/m) 115/130bpm [2314b/mi] 52cal 20/27rpm
2) 0.31m - 6:19(20:18/m) 109/118bpm [2213b/mi] 36cal 21/28rpm
3) 0.31m - 6:10(19:50/m) 114/123bpm [2261b/mi] 40cal 21/37rpm
4) 0.31m - 6:38(21:21/m) 112/119bpm [2391b/mi] 36cal 21/31rpm
5) 0.31m - 6:27(20:45/m) 115/121bpm [2387b/mi] 38cal 21/37rpm
6) 0.31m - 6:47(21:51/m) 115/123bpm [2512b/mi] 38cal 21/28rpm
7) 0.11m - 4:41(42:39/m) 120/129bpm [5118b/mi] 37cal 18/48rpm

An hour in the gym which was great to get in. Had read PB magazine with a coffee for a bit, then S back in and said she wasn't ready until 12 or 1, so I had time. Good to stretch out. Foam roller, stretches, sit ups, plank, side planks, squats, lunges, eccentric heel drops (x 2 only), wobble board side raises, curls and presses (struggled with those at last), machine pull downs and chest press (down to 45 and still struggling). Felt better after than before! Hopefully finally shaken this cold off? G

28C? Well that's a new Scottish running record, I suspect! Lovely breeze so bearable, slowed up by end but started OK. Right achilles is OK I think. Need to get some consistency now, if that's it all better. G

Split Summary
===
1) 1m - 10:36(10:36/m) 143/162bpm [1515b/mi] 127cal
2) 1m - 8:30(8:30/m) 161/169bpm [1367b/mi] 120cal
3) 1m - 8:52(8:52/m) 164/172bpm [1454b/mi] 129cal
4) 1m - 9:43(9:43/m) 168/175bpm [1632b/mi] 149cal
5) 0.55m - 9:49(17:43/m) 161/176bpm [2854b/mi] 138cal

Bit of gym - foam roller, achilles not too bad, stretches, sit ups, plank, side planks, squats, lunges, heel drops (x 3), wobble board side raises, curls, presses, machine chest press (fail!), pull downs. Like opening an oven door leaving the AC building to go outside! G

Barefoot run round garden. Trying to get some variation but build up consistency. Hoping achilles is mostly better now. Gorgeous day 29C? Dog was going to run too but saw deer in garden and went bonkers so had to shut her in house.prob better for her anyway! G

Split Summary
===
1) 1m - 12:05(12:05/m) 132/146bpm [1595b/mi] 131cal
2) 1m - 11:35(11:35/m) 143/153bpm [1655b/mi] 138cal
3) 1m - 12:10(12:10/m) 147/157bpm [1789b/mi] 150cal
4) 0.21m - 2:12(10:33/m) 152/154bpm [1604b/mi] 28cal

A wee after work run. Decided to head down to loch just rather than from house. Lovely out, much cooler - 17C, and chilly in t-shirt to start. Still feeling tired in hips, quads, hams, the achilles starts tight but eases off, no pace in there at all, but hopefully will come back in a week or two. G

Split Summary
===
1) 1m - 10:16(10:16/m) 130/144bpm [1335b/mi] 115cal
2) 1m - 9:36(9:36/m) 140/152bpm [1343b/mi] 115cal
3) 1m - 9:18(9:18/m) 144/151bpm [1338b/mi] 113cal
4) 1m - 9:07(9:07/m) 150/159bpm [1366b/mi] 117cal
5) 0.81m - 7:33(9:16/m) 156/169bpm [1445b/mi] 99cal

Bit of Friday night after work gym. Great to get out after annoying work! G

That felt a bit better. Achilles very achey, but less tired in hips, glutes etc. Nice day, 15C? So much cooler. G

Split Summary
===
1) 1m - 9:40(9:40/m) 129/148bpm [1247b/mi] 105cal
2) 1m - 9:00(9:00/m) 156/169bpm [1404b/mi] 125cal
3) 1m - 9:07(9:07/m) 154/165bpm [1403b/mi] 123cal
4) 1m - 9:37(9:37/m) 159/170bpm [1528b/mi] 135cal
5) 0.53m - 5:44(10:48/m) 158/166bpm [1707b/mi] 79cal

Run back to car to go cleaning then shopping! G

Split Summary
===
1) 1m - 9:09(9:09/m) 153/162bpm [1401b/mi] 122cal
2) 0.9m - 8:50(9:49/m) 149/158bpm [1462b/mi] 113cal

Parkrun on a Saturday before Andy and Fiona visiting, with Jeka! Lovely to do parkrun, took it easy, except chatting to a couple of lads and sprinting uphill? Wta?! G

Split Summary
===
1) 1m - 8:45(8:45/m) 153/166bpm [1339b/mi] 118cal
2) 1m - 8:28(8:28/m) 158/165bpm [1338b/mi] 119cal
3) 1m - 8:12(8:12/m) 165/178bpm [1354b/mi] 125cal
4) 0.15m - 1:08(7:49/m) 170/174bpm [1328b/mi] 18cal

Wee run to parkrun. Just made the start! Great to go up Harran hill. G

Split Summary
===
1) 1m - 10:50(10:50/m) 138/153bpm [1494b/mi] 126cal
2) 1m - 11:21(11:21/m) 149/172bpm [1691b/mi] 146cal
3) 1m - 9:40(9:40/m) 143/149bpm [1383b/mi] 119cal
4) 0.01m - 8(13:03/m) 148/149bpm [1930b/mi] 1cal

Run after work. Going backwards again. Stiff and sore achilles, hips, hams, just feels rubbish. Oh well, good to be out. Really hope it all comes back again some time. G

Split Summary
===
1) 1m - 8:56(8:56/m) 128/151bpm [1144b/mi] 97cal
2) 1m - 8:43(8:43/m) 150/160bpm [1306b/mi] 113cal
3) 1m - 9:06(9:06/m) 149/157bpm [1357b/mi] 117cal
4) 1m - 8:48(8:48/m) 155/163bpm [1364b/mi] 118cal
5) 1m - 8:50(8:50/m) 161/167bpm [1423b/mi] 126cal
6) 0.14m - 1:13(8:46/m) 164/168bpm [1438b/mi] 18cal

Bit of stretching and foam roller before a wee run. Just to get away from house to make me do it. Sit ups, plank, side planks too. G

A wee run after work, hoping traffic would be quieter but actually it was quite bad going home. Didn't matter. Nice evening and always lovely to get up onto the canal. Bumped into Rory MacK from SB so walked up the hill, bonus! G

Split Summary
===
1) 1m - 8:44(8:44/m) 146/153bpm [1276b/mi] 109cal
2) 1m - 10:02(10:02/m) 150/165bpm [1505b/mi] 124cal
3) 1m - 8:50(8:50/m) 150/161bpm [1326b/mi] 113cal
4) 1m - 8:21(8:21/m) 156/160bpm [1303b/mi] 113cal
5) 0.82m - 7:05(8:41/m) 159/167bpm [1379b/mi] 98cal

Gym after work. Desperate to get away from desk! Foam roller, stretches, sit ups, plank, side planks, wobble board side raises, curls, and presses, squats, lunges, heel drops, machine chest press and tri push downs. Right Achilles still sore every morning. Just more stretches n strength reqd? G

Lunch time run at work. Was meant to be with Ross and Joe, but they were stuck on calls. I thought I had a 13.30 so short of time, but it was a 14.00. Must check calendar more carefully! Expected them to catch me up, but didn't happen. Always good to get out for run at work. G

Split Summary
===
1) 1m - 14:43(14:43/m) 122/157bpm [1796b/mi] 141cal
2) 1m - 8:18(8:18/m) 158/167bpm [1311b/mi] 115cal
3) 1m - 8:07(8:07/m) 159/167bpm [1290b/mi] 114cal
4) 0.64m - 5:33(8:45/m) 162/171bpm [1416b/mi] 81cal

Cool down after parkrun, including a wee climb up to a monument that wasn't on the parkrun route. G

Split Summary
===
1) 1m - 10:01(10:01/m) 156/175bpm [1561b/mi] 137cal
2) 0.01m - 3(7:23/m) 156/156bpm [1152b/mi]

Meadowmill parkrun. Wanting to try new parkruns, so this was next nearest. A small but perfectly formed! Easy to get to 40 mins round bypass. Said hi to a couple of people. My first timer's briefing was a chat with one of the marshals. Jogged round for a warm up. Did the event, and chatted way round, good to let a speedy junior and her pal go ahead of me to finish. I was first MV50-54 (thought half a dozen MV55 and above ahead of me!) Did a cool down run too, just to add a mile. Felt OK, but Achilles still bothering me. Then off with missus for late birthday shop and lunch in Milnathort. G

Split Summary
===
1) 1m - 8:49(8:49/m) 150/158bpm [1323b/mi] 114cal
2) 1m - 8:38(8:38/m) 160/167bpm [1380b/mi] 122cal
3) 1m - 7:47(7:47/m) 169/176bpm [1315b/mi] 121cal
4) 0.14m - 59(6:56/m) 177/179bpm [1226b/mi] 16cal

Warm up before Meadowmill parkrun. G

Split Summary
===
1) 1m - 10:00(10:00/m) 141/156bpm [1410b/mi] 122cal
2) 0m - 5(17:27/m) 154/154bpm [2688b/mi] 1cal

Enjoyed that! Set off 9 to finish in 2 hours for lunch with Oma, sis n bro in law and family. Decided to do the walk up to base of West to avoid cows. Bull in field sign perhaps vindicated! Achilles really sore at start bit eased off. Felt pretty good. Wanted more than 7 miles so chose at car park to add on East Lomond. Was probably extra 3.5 on top of 7 plus so was bit longer than expected. Enjoyed lots of reasonably comfortable running. Tired by 10 miles. Lovely day. Not many peeps out. G

Split Summary
===
1) 1m - 10:41(10:41/m) 142/159bpm [1517b/mi] 130cal
2) 1m - 9:51(9:51/m) 143/154bpm [1409b/mi] 120cal
3) 1m - 16:03(16:03/m) 157/172bpm [2519b/mi] 220cal
4) 1m - 9:52(9:52/m) 147/161bpm [1450b/mi] 120cal
5) 1m - 9:25(9:25/m) 137/142bpm [1289b/mi] 96cal
6) 1m - 11:43(11:43/m) 152/167bpm [1782b/mi] 145cal
7) 1m - 13:04(13:04/m) 156/167bpm [2038b/mi] 173cal
8) 1m - 9:26(9:26/m) 148/154bpm [1396b/mi] 112cal
9) 1m - 9:37(9:37/m) 147/157bpm [1415b/mi] 108cal
10) 1m - 9:37(9:37/m) 146/152bpm [1403b/mi] 105cal
11) 1m - 8:54(8:54/m) 150/155bpm [1335b/mi] 109cal
12) 0.47m - 4:04(8:41/m) 150/157bpm [1302b/mi] 48cal

A bit of gym after tutoring. Think that might be a first! Funny how a 7pm gym class used to be normal after work, but now it feels late. Covid, lockdowns etc. Just usual, foam roller, stretches, sit ups, plank, side planks, squats, lunges, heel drops, wobble board presses, curls, side raises, machine pull down and chest press. Felt slightly less weak and weebly. Slight snotty nose. Achilles still stiff but slight better? Tweaked my back again next morning (Tuesday) bending down to undo dog's collar. Argh! ) G

Lunch time run. Didn't fancy it. Went anyway. Double points. Drizzly, but warm. And brightened up later anyway. Flippin sore lower right back from bending over to dog (collar or food or something). I should be more careful with my back. Took my mind off achilles etc though! Anyhoo, nice to get out - grabbed some bread for sandwich for lunch on way back! G

Split Summary
===
1) 1m - 12:41(12:41/m) 119/144bpm [1510b/mi] 121cal
2) 1m - 9:03(9:03/m) 143/151bpm [1294b/mi] 111cal
3) 1m - 9:15(9:15/m) 149/157bpm [1379b/mi] 117cal
4) 1m - 11:05(11:05/m) 148/162bpm [1641b/mi] 134cal
5) 0.8m - 9:29(11:55/m) 155/169bpm [1846b/mi] 125cal

Gym right after work. Needed that. Mum at house cos hers is being painted, just me being grumpy she's actually not bad. Usual foam roller, stretches, sit ups, plank, side planks, squats, lunges and heed drops (hoping these are helping), machine chest press and pull down. Ready for tea by time home! G

Lunch time run. Nice day 17C? Bit of sun and breeze. Right Achilles felt must better today and lower right back pain mostly gone now. Nice to chat to dog walker on way back. G

Split Summary
===
1) 1m - 10:40(10:40/m) 133/148bpm [1420b/mi] 122cal
2) 1m - 9:35(9:35/m) 149/160bpm [1429b/mi] 124cal
3) 1m - 9:53(9:53/m) 147/161bpm [1452b/mi] 124cal
4) 1m - 10:10(10:10/m) 154/165bpm [1565b/mi] 135cal
5) 0.54m - 8:31(15:46/m) 147/164bpm [2317b/mi] 97cal

Lunch time run, off road. Nice day again, bit fresher but warm out of wind. Went where cows might be but fine. Grass, thistles, nettles, brambles etc. all very over grown so lots of marks n scratches. Right achilles not bad. More lethargic and tight today. And right ham / glute insertion tweaking. Always something! G

Split Summary
===
1) 1m - 12:55(12:55/m) 131/151bpm [1692b/mi] 142cal
2) 1m - 10:45(10:45/m) 138/150bpm [1483b/mi] 125cal
3) 1m - 9:34(9:34/m) 143/155bpm [1369b/mi] 118cal
4) 1m - 11:02(11:02/m) 156/169bpm [1722b/mi] 153cal
5) 0.84m - 10:26(12:28/m) 146/160bpm [1821b/mi] 125cal

Add on 1 mile cos forgot to start Garmin!

Split Summary
===
1) 0.88m - 10:16(11:38/m) 137/151bpm [1593b/mi] 121cal

Drumpellier parkrun. Next nearest I think after Meadowmill last weekend. 50 mins drive (37 miles the short way - 48 via M8, same time). Easy to get to off motorway. Nearly got wiped out by idiot in a van overtaking a cyclist round a bend. Good parking, with about 10 charging bays (which I don't need to use!) Obv that it's parkrun as runners milling around. Bumped into Bill D from Meedies, said it was Sharon R's 60th (birthday I presumed), then saw her 5 pals give her a banner. Then bumped into Kenny JT on start line, who was visiting friends for footie overnight, but running quicker than me and leaving straight away (sis has cancer, father in law has dementia and daughter has anorexia was his news - terrible really). Started near back, chatted to buggy lady then the 60th birthday posse, they were speeding up so stayed with them (Scottish women's masters 800m record holder among them!). Nice course, half way round Loch on tarmac, then trail section out in a triangle, short tarmac, repeat 2nd lap, then finish on the tarmac round bend into funnel.

Did a wee warm up before, and whole lap after (forgot to start Garmin) chatting to back markers including bloke with 7 year old daughter. Love seeing kids getting into it! Went to loo in cafe but didn't stay for coffee / cake. Bit of drizzle, but mostly dry. Much cooler, 14C, but still nice.

Split Summary
===
1) 1m - 9:16(9:16/m) 146/167bpm [1352b/mi] 118cal
2) 1m - 8:18(8:18/m) 152/164bpm [1261b/mi] 111cal
3) 1m - 8:10(8:10/m) 158/165bpm [1291b/mi] 115cal
4) 0.14m - 52(6:19/m) 166/175bpm [1050b/mi] 13cal

Wee warm up before parkrun.

Split Summary
===
1) 0.98m - 21:02(21:30/m) 125/161bpm [2687b/mi] 201cal

Well that was ace! Sun morning run in the hills, but which to choose? Decided I fancied going "home" to Pentlands, where it all began. Only took 40 mins to drive, and Lomonds take me 25 mins, so not much more. Set off 9, wanted to do about 10 miles, so home by lunch time ish. Parked at Thriepmuir car park, not too busy, but nice dogs and walkers about. A mild, but windy morning, westerly, so went for the old anti-clockwise because it means westerly is at your back when higher up. Up the Beeches drive, lady from the big house leading her horses out, a runner coming down and a couple hikers. Otherwise just sheep and birds! Got to the gate, the entrance to the hills proper and go such a lovely feeling, stopped to take a pic. Misty and atmospheric, with a lovely path winding away in distance, so enticing. Felt good, Achilles not sore, just going slowly but reasonably comfortable. Held gate open for mountain biker, some walkers, a dad and son on bike at the wee river crossing, group of 3 runners coming down from the drover's path. Loganlea then lovely descent to Glencorse, stopped to take a couple more pics, heather out already and looking beautifully purple! Then at 5 miles the turn back uphill for a mile, but I know it well and just plodded up, hellos to a few more groups, and at the top just the one mountain biker coming down. A few walkers coming up as I enjoyed the descent. A bit more tired at 7 and 8 miles but wanted to make it 10 so headed back up and over from Harlaw to Black Springs. Car parks busy but not full, plenty of people but not chocker, and as soon as you get 0.5 mile away from most popular bit, it's quiet again. Thriepmuir was low at Black Springs, but to be expected. Loganlea was pretty full, which was good. So, bit of drizzle and headwind here, but just a mile or so to finish, who cares! Loved the run and felt great. Home for lunch, then back out with MrsS(rrr) for a bit of Festival Fringe street atmosphere, coffees and pastries, nice to spend time together. Did no work on house or garden at weekend - watching Commowealth Games on telly. So sue me! G

Split Summary
===
1) 1m - 11:27(11:27/m) 141/164bpm [1613b/mi] 138cal
2) 1m - 10:34(10:34/m) 132/146bpm [1395b/mi] 119cal
3) 1m - 9:36(9:36/m) 137/148bpm [1316b/mi] 112cal
4) 1m - 9:56(9:56/m) 134/145bpm [1331b/mi] 107cal
5) 1m - 10:09(10:09/m) 139/159bpm [1411b/mi] 118cal
6) 1m - 12:25(12:25/m) 159/166bpm [1975b/mi] 173cal
7) 1m - 9:19(9:19/m) 139/148bpm [1294b/mi] 98cal
8) 1m - 9:37(9:37/m) 146/154bpm [1404b/mi] 116cal
9) 1m - 9:45(9:45/m) 152/161bpm [1482b/mi] 127cal
10) 1m - 9:26(9:26/m) 154/158bpm [1453b/mi] 125cal
11) 0.34m - 2:58(8:40/m) 155/164bpm [1343b/mi] 39cal

Some after work (but not after VTO cos Shane and Alan had forgotten, resched to Tue!) always good to get out. Getting warm again. Foam roller, stretches (including calf / achilles stretches), sit ups, plank, side planks, lunges, squats, heel drops, wobble board side raises, curls, presses, machine pull down and bench flies. G