Welcome To Fetcheveryone

Oops, forgot to hit stop - 4.69 in 40:30? Anyway, trying to keep HR down but didn't really work. Lovely day - 23C and sunny! So lots of folk out. Even though was trying to go slow, pretty melted by end. Lovely though. G

Split Summary
===
1) 1m - 8:32(8:32/m) 146/154bpm 104cal 7.03/8.52mph
2) 1m - 8:28(8:28/m) 154/157bpm 110cal 7.08/7.43mph
3) 1m - 8:45(8:45/m) 156/159bpm 113cal 6.86/7.68mph
4) 1m - 8:36(8:36/m) 159/164bpm 114cal 6.97/7.56mph
5) 1m - 12:04(12:04/m) 159/172bpm 118cal 4.97/8.2mph
6) 0.17m - 3:20(19:05/m) 159/172bpm 15cal 3.14/3.13mph

That was fun! Supporting up at East Lomond for Falkland Hill race. Lovely evening, beautiful location and lots of smiling club runners to cheer on. And I didn't have to run up the b*stard hill! I just tootled up it twice, but from an upper car park! We (5 club mates) were going to run in 3 miles from a further away car park, but one is a photographer and was walking not running, so we took the easy option! I need to do some more miles somewhere to make up for it! G

Split Summary
===
1) 1m - 20:04(20:04/m) 108/146bpm 145cal 2.99/8.58mph
2) 1m - 47:28(47:28/m) 119/164bpm 313cal 1.26/8.33mph
3) 1m - 32:59(32:59/m) 115/150bpm 199cal 1.82/8.66mph
4) 0.43m - 4:47(11:02/m) 152/162bpm 58cal 5.44/6.01mph

*Update! 31C yesterday in Edinburgh!! No wonder I felt a bit warm!*

Wow, scorchio. Officially 26C but in the toon with buildings stopping much air movement, felt much warmer. Lovely, not complaining. Did my usual up the Links and Meadows, with 1 mile barefoot in middle. Really busy with kids and families and summer visitors. Brilliant. Frisbees and barbeques, baby buggies and water pistols. Pretty slow, and very high heart rate. And taken me an hour to stop sweating in an air conditioned office! G

Split Summary
===
1) 1m - 10:07(10:07/m) 140/153bpm 114cal 5.93/7.06mph
2) 1m - 8:22(8:22/m) 157/162bpm 105cal 7.17/7.74mph
3) 1m - 9:19(9:19/m) 162/169bpm 126cal 6.44/7.37mph
4) 1m - 8:31(8:31/m) 167/171bpm 119cal 7.05/7.64mph
5) 0.53m - 4:58(9:22/m) 169/175bpm 70cal 6.41/7.97mph

Hiya Corrah (got in before you!) *waves* Hope you're having a lovely day.

Nice work lunch time run, and went a different way, as it was 3rd of the week. Went down to the Hermitage of Braid and found the duckpond. Wasn't quite sure which way to get there and back so a bit of a mystery tour! Much cooler than yesterday - only 23/24 rather than 31! G

Split Summary
===
1) 1m - 9:25(9:25/m) 140/157bpm 109cal 6.38/7.6mph
2) 1m - 8:58(8:58/m) 146/153bpm 109cal 6.69/7.37mph
3) 1m - 9:37(9:37/m) 150/158bpm 118cal 6.24/7.58mph
4) 1m - 8:41(8:41/m) 157/165bpm 112cal 6.91/8.29mph
5) 0.52m - 4:09(7:58/m) 160/165bpm 54cal 7.52/7.91mph

Lovely run but made me a bit late! KRR club meet at 09:00 on a Sunday, which should be good, because even a 2.5 or 3 hour run plus the 15 min drive home and I should be back by 12:30 plenty time for shower and to get out to cars by 13:00. But 5 min yack, 10 min drive, 3:45 run for 11 miles and I was somewhat late. However, was worth it for learning new routes and trying something different. Only 4 of us there, Geoff, a new chap Toby, Norman and I. Geoff and Toby went a flat route. Norman and I prefer hills. Norman is 83 so goes a bit slower. But I thought 6-8 or so with him and another 6 or so by myself would be ideal. But he was up for 10, so I knew it would take a bit longer. I said I had never been up from Kinesswood, so he would show me that way in. I suggested two cars so I could add a bit on separately to him and he was fine with that. Also, it's more direct home for me from that side. We parked at Portmoak primary school in Kinesswood, and it is fairly obvious marked path up. There's a fork half way where we went right. It had been very wet, was completely overcast, but warm and pleasant. The higher we went the worse the visibility got. By the top of White Craigs (or is it Macduff Hill?) and the golf ball (radar listening point) you couldn't see 100 metres. So much for nice views! Tough climb, but rewarded with lovely descent in the trees towards West Feal farm. Then cut cross country, eventually landing back at the path just by Harperleas reservoir. Now way I could tell you how though! From there we went Craigmead, base of West Lomond, back to Boundary Stone then through the gate and back up on to Bishop Hill. Much further still to go along and eventually down than I thought. Anyway, great route, lovely scenery and good chat. Climbing is good for me - extra leg training, less impact. Need to up the miles a bit though. Saturday I was going to parkrun or at least support, but woke up late. Went to help Mum with broadband. Took about 5 hours! Then home and cut grass, for a short time it was dry. Lots to do clearing house for family visits, but not going to stress about it. Filming MrsS(rrr)'s horse training for her evaluations was more important. Wee car driving was fun. We had a Barbie again, despite threatening bad weather. My ball diff rebuild during week (which David McL did for me) resulted in a completely slipping transmission. Fortunately the collective wisdom at club sussed it - one washer on the thrust race is 3.2mm and the other is 3.0mm. Get them the wrong way round and the screw in the thrust race just spins! Spotted by Dom, changed by David McL and sorted! Lots more advice to change tyres, turn down steering, move battery position. I ad been driving quite well in quali but stuffed it up in final. Only 3 of us doing 2WD but if I could have beaten Alistair Mcl in A final I'd have been really happy. All good fun though! G

Split Summary
===
1) 1m - 39:31(39:31/m) 110/150bpm 293cal 1.52/5.59mph
2) 1m - 15:45(15:45/m) 120/156bpm 122cal 3.81/6.49mph
3) 0.03m - 26(12:40/m) 112/118bpm 2cal 4.73/5.59mph
4) 1m - 19:46(19:46/m) 112/131bpm 114cal 3.04/8.14mph
5) 1m - 16:27(16:27/m) 110/123bpm 107cal 3.65/7.51mph
6) 1m - 14:30(14:30/m) 118/138bpm 110cal 4.14/6.85mph
7) 1m - 18:49(18:49/m) 112/146bpm 135cal 3.19/8.14mph
8) 1m - 15:36(15:36/m) 114/127bpm 126cal 3.84/5.63mph
9) 1m - 17:19(17:19/m) 117/142bpm 111cal 3.47/7.47mph
10) 1m - 21:25(21:25/m) 113/131bpm 144cal 2.8/6.91mph
11) 1m - 20:54(20:54/m) 120/137bpm 144cal 2.87/6.12mph
12) 1m - 23:52(23:52/m) 109/130bpm 119cal 2.51/6.1mph
13) 0.02m - 13(11:47/m) 110/111bpm 1cal 5.09/5.11mph

Bit of gym. Foam roller, leg stretches, sit ups with twists, plank, side planks with twists, bridge, single leg bridge raises, wobble board press ups, dead lifts, presses, curls, side raises. Need to do more squats n lunges. And back to Pilates etc. Bit stiff from Sunday hill but not bad. G

Great wee lunch time run and catch up with Ulf. He selected the route, a variation on most of the bits I do normally, but variety is always good. And with my H7 move in WSW that got me 32 points instead of 14 or whatever I normally get for a 4ish mile run. Great to catch up with Ulf. We'll do it again! G

Split Summary
===
1) 1m - 9:27(9:27/m) 136/151bpm 104cal 6.35/7.16mph
2) 1m - 8:45(8:45/m) 148/164bpm 110cal 6.85/7.51mph
3) 1m - 8:49(8:49/m) 152/159bpm 112cal 6.8/7.68mph
4) 1m - 10:17(10:17/m) 147/162bpm 120cal 5.83/7.81mph
5) 0.54m - 4:24(8:07/m) 156/161bpm 57cal 7.4/10.56mph

That was nice. A run with Neal S, Aussie bloke from office across the road who said "Hi" on the train just cos he'd seen me out running. He wanted 9:30s and texted me to say that miles 2, 3 and 4 were 9:20 on his watch and he was really pleased. So that was nice. 18C, lovely sun in the morning, a bit of drizzle by the end. But nice to run with a new runner. G

Split Summary
===
1) 1m - 10:58(10:58/m) 132/147bpm 116cal 5.47/6.57mph
2) 1m - 9:30(9:30/m) 133/141bpm 103cal 6.32/6.93mph
3) 1m - 9:23(9:23/m) 140/147bpm 108cal 6.39/8.45mph
4) 1m - 9:23(9:23/m) 141/146bpm 108cal 6.39/6.66mph
5) 0.32m - 3:08(9:49/m) 146/149bpm 37cal 6.11/6.78mph

Great club run. My first time suggesting "extras" for a Wed run and 4 folk joined me, which was great. The club were doing Glenvale and back, so 6 miles for the quicker and 5 for the slower. We started 2 miles further on the same route, at Holl reservoir, ran to join them at the start and with them for their first half. Would be nearer 10 for us. Met a bit late. I picked Alan D up so we were on time (early!) The 3 ladies weren't there at 18.10 (gave us 50 mins for 5 miles to join the main club start). 18.15 hmm. Realized there are two car parks and they might be at the other. One was, the other two were just late. No harm, started about 18.20 and intersected main club run about half mile up from where they started, so avoided the worst of the down and back climb! Actually, missed the wee forresty bit too, which was a shame. Alan and I did a bit of scampering back and fore once we'd found the main group and went on a bit quicker, left the ladies with the main group. Then we 5 met up again when the main club turned back for their second half and we continued on our last couple of mles. Just under 10 for Wed is good. Was a lovely evening 19 or 20C, bit of sun but not too hot. And everyone agreed let's do more of that and on Sundays too. My right knee felt quite ouchy after, so bag of peas on it. Physio today. See what he says. G

Split Summary
===
1) 1m - 12:21(12:21/m) 136/159bpm 138cal 4.86/9.35mph
2) 1m - 9:38(9:38/m) 158/167bpm 130cal 6.23/7.53mph
3) 1m - 10:51(10:51/m) 165/178bpm 151cal 5.53/6.74mph
4) 1m - 10:16(10:16/m) 174/185bpm 154cal 5.85/6.59mph
5) 1m - 11:18(11:18/m) 169/181bpm 160cal 5.31/7.33mph
6) 1m - 11:23(11:23/m) 158/172bpm 139cal 5.27/8.04mph
7) 1m - 9:03(9:03/m) 159/170bpm 113cal 6.63/8.1mph
8) 1m - 10:24(10:24/m) 159/174bpm 121cal 5.77/10.06mph
9) 1m - 9:46(9:46/m) 163/172bpm 125cal 6.15/7.85mph
10) 0.86m - 8:11(9:28/m) 171/184bpm 117cal 6.34/8.12mph

Working at home, physio apt in morning, doc apt in evening so late run! Really felt slow and tired. And going off road grass was long and aggravating! But good to get out, nice evening and nice away from the road. G

Split Summary
===
1) 1m - 11:13(11:13/m) 136/146bpm 121cal 5.35/7.16mph
2) 1m - 9:00(9:00/m) 137/153bpm 101cal 6.67/7.37mph
3) 1m - 9:45(9:45/m) 140/156bpm 110cal 6.16/6.97mph
4) 1m - 9:47(9:47/m) 148/165bpm 120cal 6.13/7.93mph
5) 1m - 11:23(11:23/m) 148/168bpm 133cal 5.27/7.22mph
6) 0.72m - 8:43(12:03/m) 146/157bpm 96cal 4.98/7.12mph

That was nice. Very pleasant lunch time run and got a shout from Ian B (whwrunner) in the Meadows leading his merry band of work athletes. Did 1 mile barefoot in the middle. Town is super busy with performers and visitors to see them! G

Split Summary
===
1) 1m - 9:03(9:03/m) 148/159bpm 115cal 6.62/7.85mph
2) 1m - 8:38(8:38/m) 155/171bpm 110cal 6.95/7.33mph
3) 1m - 8:42(8:42/m) 161/172bpm 120cal 6.89/8.77mph
4) 1m - 9:09(9:09/m) 163/174bpm 127cal 6.56/9.83mph
5) 0.53m - 4:26(8:23/m) 159/167bpm 60cal 7.16/8.68mph

A rare holiday run. This one while everyone was shopping! Slipped off to do a run from the gym. So just down and back, but quite nice and felt OK on way back up. Nice to bump into Mel doing her dog walking business, The Tail Gang. G

Split Summary
===
1) 1m - 8:48(8:48/m) 132/149bpm 98cal 6.81/7.33mph
2) 1m - 8:25(8:25/m) 140/153bpm 100cal 7.13/7.43mph
3) 1m - 8:33(8:33/m) 139/154bpm 96cal 7.01/7.56mph
4) 1m - 9:52(9:52/m) 147/161bpm 116cal 6.08/7.56mph
5) 1m - 9:40(9:40/m) 142/155bpm 104cal 6.21/8.41mph
6) 1m - 8:28(8:28/m) 151/161bpm 107cal 7.09/7.39mph
7) 0.11m - 51(7:51/m) 154/155bpm 11cal 7.65/7.7mph

One of very few holiday runs. Quite fun, as I found a golf course in Cowdenbeath that I didn't know of! Came out at Lumphinnans, but was quite lost! Which is always good! Felt OK going back up hill. Also good! G

Split Summary
===
1) 1m - 9:45(9:45/m) 139/159bpm 115cal 6.16/7.45mph
2) 1m - 8:11(8:11/m) 142/157bpm 100cal 7.34/7.72mph
3) 1m - 8:36(8:36/m) 147/156bpm 109cal 6.97/7.78mph
4) 1m - 8:51(8:51/m) 151/159bpm 115cal 6.78/9.93mph
5) 1m - 9:41(9:41/m) 150/166bpm 122cal 6.2/7.89mph
6) 1m - 9:15(9:15/m) 151/164bpm 114cal 6.48/7.35mph
7) 1m - 9:00(9:00/m) 153/163bpm 114cal 6.67/8.01mph
8) 0.24m - 3:11(13:13/m) 156/164bpm 39cal 4.54/7.39mph

One of very few holiday runs. Went to find the golf course again. Continued towards Lumphinnan farm, but got lost in fields beyond! Quite fun though. In wrong shoes for that! G

Split Summary
===
1) 1m - 9:26(9:26/m) 135/160bpm 106cal 6.36/7.62mph
2) 1m - 8:49(8:49/m) 146/160bpm 113cal 6.8/7.68mph
3) 1m - 9:18(9:18/m) 148/156bpm 119cal 6.45/7.99mph
4) 1m - 9:21(9:21/m) 149/157bpm 119cal 6.42/7.53mph
5) 1m - 13:53(13:53/m) 152/168bpm 176cal 4.32/8.01mph
6) 1m - 16:41(16:41/m) 147/164bpm 184cal 3.59/7.16mph
7) 1m - 9:28(9:28/m) 151/161bpm 108cal 6.33/7.1mph
8) 1m - 8:52(8:52/m) 156/162bpm 116cal 6.77/7.28mph
9) 0.56m - 6:17(11:17/m) 155/168bpm 75cal 5.32/7.22mph

Interrupted holiday run! Sis n son n gf and babies wee in Edinburgh and got call to pick them up at train station at 2.5 miles! All very ploddy and lack of holiday miles not good! Oh well. Back on it when back at work! G

Split Summary
===
1) 1m - 9:40(9:40/m) 133/151bpm 105cal 6.21/7.99mph
2) 1m - 8:58(8:58/m) 141/154bpm 109cal 6.7/8.12mph
3) 1m - 13:18(13:18/m) 125/158bpm 112cal 4.51/7.47mph
4) 1m - 8:41(8:41/m) 147/162bpm 109cal 6.91/7.78mph
5) 0.98m - 9:33(9:47/m) 155/165bpm 128cal 6.13/8.39mph

Split Summary
===
1) 1m - 9:47(9:47/m) 146/160bpm 126cal 6.14/7.95mph
2) 1m - 8:30(8:30/m) 148/160bpm 111cal 7.06/7.66mph
3) 1m - 8:56(8:56/m) 153/163bpm 120cal 6.72/8.66mph
4) 1m - 9:22(9:22/m) 157/169bpm 127cal 6.4/7.39mph
5) 1m - 9:41(9:41/m) 152/166bpm 122cal 6.19/7.78mph
6) 1m - 16:31(16:31/m) 142/171bpm 158cal 3.63/7.47mph
7) 1m - 9:21(9:21/m) 158/164bpm 124cal 6.42/7.85mph
8) 1m - 10:49(10:49/m) 154/169bpm 127cal 5.55/7.91mph
9) 1m - 11:04(11:04/m) 159/170bpm 144cal 5.42/6.8mph
10) 1m - 9:40(9:40/m) 162/172bpm 132cal 6.21/7.35mph
11) 1m - 9:46(9:46/m) 162/172bpm 128cal 6.14/8.39mph
12) 0.56m - 7:54(14:08/m) 154/170bpm 80cal 4.24/6.76mph