Good class. Some leg probs. The right knee, that I knew, but also something in right adductor, that I didn't! Poss just from hilly long run on Sunday. So just wimped out of some squats and lunges. Good otherwise. Back, lower left a bit twangy too. Haven't got hang of hitting lap (double tap on screen) between sets and rests. Foam roller and stretching and 10 min on spin bike to warm up too. Some Pilates tonight, hopefully. G

Foam roller and stretching and 10 min on spin bike to warm up too. Before body pump. G

Split Summary
===
1) 0m - 9:41(/m) 116/136bpm 83cal

Foam roller and stretching and 10 min on spin bike to warm up too. Before body pump. G

Split Summary
===
1) 0m - 21:00(/m) 86/128bpm 85cal

Good Pilates as always. And I made it out after going home to see if MrsS(rrr) wanted to go. She's still prob too sick though. My back and glutes hurt a bit after Pilates now. G

Split Summary
===
1) 0m - 51:18(/m) 82/124bpm 176cal

Foam roller and stretches before Pilates. My back and glutes hurt a bit after Pilates now. G

Split Summary
===
1) 0m - 19:05(/m) 88/129bpm 83cal

Nice lunch time run with Iain from work. Usual route, but better chat! And the sleet and snow in the morning went off by lunch time. Bonus. Cold bloomin wind though! G

Split Summary
===
1) 1m - 9:58(9:58/m) 143/151bpm 120cal 6.02/7.51mph
2) 1m - 9:15(9:15/m) 147/155bpm 117cal 6.49/6.99mph
3) 1m - 8:51(8:51/m) 151/156bpm 114cal 6.78/7.28mph
4) 1m - 9:02(9:02/m) 149/155bpm 112cal 6.64/7.37mph
5) 0.62m - 5:49(9:18/m) 153/159bpm 73cal 6.45/7.47mph

Another weird KRR speed session. 'Tis all good though, of course! Icy, so 90s intervals at park and ride were off, replaced with King George Vth (KGV) rugby pitch diagonals and parlaufs! Jog from Lathro, round corner to pitch, flood lights on, then warm up jog / sprints, then 20 mins of "side recovery, diagonal pace", then parlaufs (pair up, pace round half way line on one side of pitch to bottom of pitch across to other side and back to half way line (i.e. half the perimeter of pitch) tag partner, then they run same (other half), while you walk the halfway line back to your start point. So walk recovery in the time it takes partner to run their half. Sometimes had to jog mine as my partner was speedy! Overall, a great session, more speed for 5K or 10K than marathon, but good fun, and good to keep warm on a -2C Wed night and good to meet everyone. Great turn out, maybe 25 or 20, of all standards, including the 82 and 83 year olds. It was club AGM after (which I didn't attend) so that may have helped numbers. But for a club with only 120 members, that's a pretty decent turn out for a speed session, I think. 3 or 4 quicker than me, then a group of 3 or 4 of us about same pace. Looks like it was about 5:30 pace in the middle, for the 100m or whatever a diagonal of a rugby pitch is. Times about 20?! Also got to buy 4 pieces of club attire - tshirt, thermal long sleeve half-zip, light jacket, all lumo yellow and fleecy full-zip hoody in blue. 78 quid the lot. Pretty good value! Bobble hat to come which is knitted by a member and £10 donation to charity. Great wee club! Not running the local hill race relay on Saturday, the Devil's Burden, but may go along to cheer and run around. G

Split Summary
===
1) 0.58m - 9:38(16:39/m) 131/156bpm 101cal 3.6/10.5mph
2) 1m - 7:50(7:50/m) 151/175bpm 97cal 7.66/12.52mph
3) 1m - 7:14(7:14/m) 170/178bpm 105cal 8.3/11.96mph
4) 0.73m - 5:33(7:37/m) 172/178bpm 81cal 7.87/11.79mph
5) 0.24m - 4:55(20:12/m) 132/170bpm 36cal 2.97/6.1mph
6) 0.72m - 9:37(13:21/m) 123/149bpm 60cal 4.49/11.17mph
7) 0.23m - 3:46(16:30/m) 129/150bpm 29cal 3.64/5.97mph
8) 0.27m - 3:38(13:14/m) 142/151bpm 34cal 4.53/6.47mph
9) 0.02m - 3:35(3:20:08/m) 98/147bpm 9cal 0.3/1.67mph

First double run for ages. Was going to run in from train in morn as commute but bottled it and went at lunch time instead. But still went on the home commute run. And it was double points because when I got to train station I had to let first train go cos it went straight to Inverkeithing and my car. Had to wait 10 mins for a train that stopped at Dalmeny 5 miles from my car and run over bridge. Was great though, actually! G

Split Summary
===
1) 1m - 10:39(10:39/m) 146/159bpm 129cal 5.63/6.78mph
2) 1m - 10:58(10:58/m) 155/165bpm 140cal 5.47/6.3mph
3) 1m - 11:04(11:04/m) 139/158bpm 116cal 5.42/6.3mph
4) 1m - 10:18(10:18/m) 140/158bpm 107cal 5.82/6.35mph
5) 0.9m - 9:42(10:47/m) 146/158bpm 109cal 5.56/6.12mph

A wee lunch time run as half of a double day! First time in ages. Was going to do morning commute in and back. But bottled the morning commute, so did lunch instead. Will train to Dalmeny, then 5 miles to car? Nice to jog along canal, bumped into Astrid who I lunched with yesterday. Was trying to get HR down to 140, not sure if I managed at any point! G

Split Summary
===
1) 1m - 9:22(9:22/m) 142/151bpm 113cal 6.41/7.22mph
2) 1m - 8:31(8:31/m) 153/158bpm 112cal 7.04/7.24mph
3) 1m - 9:18(9:18/m) 149/158bpm 116cal 6.46/7.2mph
4) 1m - 12:30(12:30/m) 135/151bpm 117cal 4.8/7.31mph
5) 0.64m - 6:37(10:16/m) 143/150bpm 70cal 5.84/7.1mph

Wee run up in Lomonds to cheer on Kinross runners (and others!) at Devils Burden. Timed it just right, tought I would be a bit early but 10.45 and the first teams could be seen cantering down off West Lomond heading for Bishops Hill on Leg 2. Just right. Held gate open for about 20 mins and clapped folk through and took some pics and vids. G

Split Summary
===
1) 1m - 11:38(11:38/m) 151/165bpm 147cal 5.16/6.62mph
2) 1m - 10:42(10:42/m) 152/178bpm 133cal 5.61/6.47mph
3) 1m - 22:53(22:53/m) 129/166bpm 173cal 2.62/6.91mph
4) 1m - 10:49(10:49/m) 152/160bpm 131cal 5.55/6.64mph
5) 1m - 9:53(9:53/m) 164/176bpm 134cal 6.08/7.08mph
6) 0.75m - 7:22(9:50/m) 167/181bpm 103cal 6.1/6.95mph

Genuinely a best effort. 25s quicker than 2 weeks ago, but still waaaay off where I want to be. Oh well. It will improve. Nice to see KJT and his crew, and OC Doug and the Scottish 50 parkrunners. Went out steady but just couldn't pick it up. Bit of a headwind, and soggy underfoot, but that doesn't really affect things. Had a good chat in last half mile with lady I had passed who then caught me back. I encouraged her to push on. I could poss have got 5s more if I hadn't but really not much. So, just need to keep it all going. Then went up to Lomonds for nearly 6 to cheer on Devils Burden Kinross runners. G

Split Summary
===
1) 1m - 6:57(6:57/m) 150/164bpm 88cal 8.63/9.87mph
2) 1m - 7:06(7:06/m) 174/184bpm 108cal 8.44/9.41mph
3) 1m - 6:54(6:54/m) 178/187bpm 109cal 8.69/9.75mph
4) 0.11m - 40(6:19/m) 178/180bpm 10cal 9.49/9.29mph

Wee warm up before parkrun. G

Split Summary
===
1) 1m - 10:07(10:07/m) 151/164bpm 127cal 5.93/9.08mph
2) 0.54m - 5:12(9:41/m) 156/166bpm 68cal 6.19/9.41mph

I'll call this a long run even though it's not that long. Was going to be 20 but Friday 10, Sat 11 (inc parkrun) meant feeling a bit tender. Also, C visiting, so breakfast together etc. so wasn't out til nearly 2pm, so less than 3 hours daylight! Horribly strong NW wind and cold, and feeling very ploddy, so not best run ever! But a couple of lovely bits, nice view across fields back to house, then sunset behind Hill of Beath. Also, found that the windfarm maintenance road was a better way to go and continues all way to Loch Gelly, so that's my long run route, if not going to Lomonds, on a nicer day! G

Split Summary
===
1) 1m - 15:27(15:27/m) 128/145bpm 154cal 3.88/6.62mph
2) 1m - 11:58(11:58/m) 151/164bpm 148cal 5.02/6.37mph
3) 1m - 10:52(10:52/m) 143/164bpm 116cal 5.52/6.43mph
4) 1m - 10:25(10:25/m) 136/147bpm 102cal 5.76/6.43mph
5) 1m - 10:16(10:16/m) 139/157bpm 102cal 5.84/6.37mph
6) 1m - 11:02(11:02/m) 137/148bpm 99cal 5.43/6.62mph
7) 1m - 9:55(9:55/m) 139/147bpm 93cal 6.05/6.59mph
8) 1m - 9:41(9:41/m) 144/150bpm 101cal 6.2/6.57mph
9) 1m - 10:11(10:11/m) 143/156bpm 100cal 5.89/6.8mph
10) 1m - 10:30(10:30/m) 141/150bpm 93cal 5.72/6.43mph
11) 1m - 10:19(10:19/m) 143/157bpm 96cal 5.81/7.08mph
12) 1m - 10:19(10:19/m) 145/169bpm 94cal 5.81/7.39mph
13) 1m - 10:15(10:15/m) 146/154bpm 100cal 5.86/6.49mph
14) 1m - 12:10(12:10/m) 153/165bpm 135cal 4.93/6.68mph
15) 1m - 12:14(12:14/m) 157/170bpm 145cal 4.91/7.58mph
16) 0.01m - 9(10:33/m) 167/168bpm 1cal 5.69/5.34mph

Body pump class. Good as always. Bit wary and squats and lunges, but enjoyed everything else. G

10 mins on spin bike just to keep warm and moving really before body pump. G

Split Summary
===
1) 0m - 10:05(/m) 110/121bpm 76cal

Bit of foam roller and stretch before body pump. Was prob 20 mins. Forget to start watch some times!

Right knee is still clicking. I'm hoping that body pump and Pilates will help, but I've got PT booked with Jade Nimmo next week to see if she can suggest any specific strengthening to help. I bet it will be single leg squats and lunges maybe some variation on these - raised, Russian etc. G

Split Summary
===
1) 0m - 15:37(/m) 84/118bpm 60cal

Valentina's late 8pm Pilates class. I do very much enjoy it. And I felt it in core and glutes. Not keen on back stuff though. It might be beneficial but it always feels risky. Right knee still clicky, throbby, achey. Must put bag of peas on. And hope Jade N will have some suggestions to protect. G

Split Summary
===
1) 0m - 49:45(/m) 86/115bpm 188cal

Bottled the run at lunch time. Sorry, rationalised it away! I had forgotten a towel (doesn't usually stop me, just use t-shirt to get off worse of excess water post shower), it was cold (def doesn't usually stop me, and it wasn't unpleasant, wet or windy with it, and I had my new gloves), I just didn't fancy it much and it felt like a chore. And I realised I had 1 hour before very late Pilates. Why not do it then? So I did. And it was fine. Better than lunch actually - went a bit further, mucked about in some areas I didn't know (even though it was road, and traffic and housing estates) by the gym, and also ran past and said Hi to Sarah H from club. Small world, in running anyway! G

Split Summary
===
1) 1m - 10:29(10:29/m) 131/147bpm 114cal 5.72/6.78mph
2) 1m - 10:06(10:06/m) 130/145bpm 105cal 5.94/6.37mph
3) 1m - 9:46(9:46/m) 143/160bpm 115cal 6.14/6.68mph
4) 1m - 10:02(10:02/m) 141/158bpm 111cal 5.98/6.43mph
5) 1m - 9:28(9:28/m) 144/162bpm 107cal 6.34/6.89mph
6) 0.74m - 6:51(9:12/m) 148/156bpm 81cal 6.52/9.06mph

Another short, sharp KRR intervals sesh! Pyramids at KGV 100, 120, 150, 200m? In pairs, so equal recoveries, roughly. I was paired with Neil so slightly slower. Then parlaufs. Quite enjoyed the longer things, c. 200m? But out to a cone and back 50m each way? That's just too short and sharp! Feeling it in my left adductor a bit. So, a good effort. And -4C so we needed something to keep us warm, but probably not ideal for me at all. John B and I did a few laps cool down, otherwise it would only have been 3.5 miles. And I saw David S doing another couple miles round town as I got my chips! Caught! At least he got a chip off me! Hoping to book Brussels for my autumn marathon. At least it's cheaper than Boston! G

Split Summary
===
1) 1m - 15:52(15:52/m) 149/180bpm 194cal 3.78/12.15mph
2) 1m - 11:11(11:11/m) 145/164bpm 133cal 5.36/12.69mph
3) 1m - 13:38(13:38/m) 144/164bpm 144cal 4.4/11.79mph
4) 1m - 9:17(9:17/m) 151/166bpm 112cal 6.47/11.94mph
5) 0.43m - 3:53(9:06/m) 164/174bpm 54cal 6.6/7.12mph

Lunch time amble. Was lovely out. Blue skies, not much wind, bright sun and frost and ice in places -4C? So v cold, but put on all my layers (shorts though, obv, it's not Chicago!) and had to zip down jacket and take off hat, gloves and buff typically in about 1.5 mile! Lots of smiley people out along canal. And loads of runners. I usually see 4 or 5 but must have been 20 plus! Don't know if a club decided to go there or something. Nothing discernible. Nice to see lots of folk out though. G

Split Summary
===
1) 1m - 9:40(9:40/m) 133/141bpm 104cal 6.2/6.8mph
2) 1m - 9:14(9:14/m) 136/141bpm 103cal 6.5/6.78mph
3) 1m - 9:14(9:14/m) 142/149bpm 109cal 6.5/6.87mph
4) 1m - 8:49(8:49/m) 147/154bpm 107cal 6.8/7.53mph
5) 0.55m - 5:13(9:25/m) 151/156bpm 65cal 6.38/8.85mph

5 miles at parkrun, but a missed Friday run, with taking Mum to airport, meant I thought I should add a bit on after getting back from parkrun. Also, Sat was lovely out. So just did the loop straight from house round side of Hill of Beath, and back via the Quarry field. MrsS(rrr)'s fencing is looking good. Hope the dog walkers don't mind it too much! G

Split Summary
===
1) 1m - 12:30(12:30/m) 149/167bpm 157cal 4.8/6.85mph
2) 1m - 10:08(10:08/m) 149/164bpm 126cal 5.92/6.91mph
3) 1m - 9:20(9:20/m) 151/162bpm 119cal 6.42/6.7mph
4) 1m - 11:03(11:03/m) 160/172bpm 150cal 5.43/8.29mph
5) 1m - 10:59(10:59/m) 161/178bpm 148cal 5.46/7.91mph
6) 0.04m - 1:05(28:23/m) 151/157bpm 12cal 2.11/7.53mph

A wee cool down lap post Vogrie parkrun, to say thanks to marshals. G

Split Summary
===
1) 1m - 9:51(9:51/m) 155/166bpm 130cal 6.09/7.22mph
2) 0.46m - 4:52(10:31/m) 152/165bpm 63cal 5.7/6.89mph

Vogrie parkrun. What a lovely venue! Lochore Meadows was cancelled, and a couple others cancelled in the morning, Dunfermline and Kirkcaldy I think. Though Loch Leven was still on, I had decided that a run on trails / grass, that I understood Vogrie to be, would be a better idea. About 45 mins round to Vogrie, but not a problem. Saw loads of Harmeny pals - Donald, Adrian, Pat, Colin and stayed for coffee to chat after, which was great. A lovely parkrun - grounds of a stately home, starts on tarmac drive, but quickly goes off to trail, where it remains til the finish. 2 laps, with some pretty decent undulations, so not really a PB course. If it isn't short (I measured 2.95, but locals assure us that's a Garmin error as it has been wheel measured!) then I'm happy with that time on that course. Beautiful morning of snow on ground and blue skies above, sunshine and no wind. Lovely. And drinks at Catherine's 40th on Friday night near Dunbar, Vogrie was a point of connection with some Penicuik friends of hers. Good 'ol parkrun! G

Split Summary
===
1) 1m - 7:19(7:19/m) 167/182bpm 107cal 8.2/9.87mph
2) 1m - 7:09(7:09/m) 175/181bpm 111cal 8.4/10.04mph
3) 0.95m - 7:16(7:37/m) 175/183bpm 113cal 7.87/10.08mph

Not much of a warm up pre Vogrie parkrun cos kept on bumping into folk I knew. And Gerry, forgot him in Harmeny roll call above! G

Split Summary
===
1) 0.42m - 8:22(20:01/m) 128/158bpm 80cal 3/7.06mph

Phew! That was a slog! After Andy and my adventure up the Ochils in pretty severe blizzard conditions 10.5 miles, 2000ft of climb, knee deep snow in places and 2hrs 45, what would you do, but try and top up your 20 miles. Went back to car park in Kinross and just set off round the Loch. Debating with myself whether 6 or 7 would be enough, decided 8 was the min. So just went on til I hit 4.2 and turned round. Got me to a mile past Loch Leven Larder parkrun venue. So much milder at low level, and felt fine at start, but after a couple of miles was feeling it in legs! And getting v. hungry! Anyhoo, got it done, and glad at my attitude. Bit of shopping (including a cheese and onion pizza pie - who knew?!) in car, then home for total wipe out on couch. Chores did not get done! G

Split Summary
===
1) 1m - 11:55(11:55/m) 138/152bpm 134cal 5.04/6.91mph
2) 1m - 10:06(10:06/m) 147/155bpm 125cal 5.94/6.89mph
3) 1m - 9:31(9:31/m) 151/163bpm 121cal 6.31/6.7mph
4) 1m - 9:56(9:56/m) 152/158bpm 125cal 6.04/6.76mph
5) 1m - 10:21(10:21/m) 152/159bpm 127cal 5.8/6.7mph
6) 1m - 9:23(9:23/m) 152/158bpm 116cal 6.39/6.7mph
7) 1m - 9:06(9:06/m) 156/170bpm 116cal 6.59/6.87mph
8) 1m - 9:46(9:46/m) 152/158bpm 113cal 6.15/6.82mph
9) 0.31m - 3:11(10:25/m) 153/156bpm 37cal 5.76/6.68mph

Wow! That was tough! Blizzard conditions up the hills, and nearly knee depth snow drifts in places. Caught it at about the worst time. Very frosty and bits of snow in previous days, then a front coming in from west, hitting the cold stuff meant snow. Add the very strong winds and it was a tough slog. But great fun. Then very rewarding on the descents in the lee of the hill protected from the wind, it was glorious. Wouldn't have attempted this without experienced mountain leader aka goat, Andy! From Glendevon car park, up through woods to Innerdownie, where the wind began, White Wisp and some hilarious video, where it worsened, and finally Tarmangie, where we couldn't even stop, but just pushed on, then down past Ben Shee towards Lower Glendevon reservoir, which was beautiful, and back across Glensherup reservoir and back to car park. A real adventure, and a good hard slog. And though doing it in shorts wasn't great idea, we actually had pretty decent kit to protect the face, hands, body etc. And I did have longs in my bag, should I have needed them! We even had our running crampons too. Quick note on car - winter tyres in car park, I could barely even make them skid on braking or accelerating, so I think they are pretty good grip. G

Split Summary
===
1) 1m - 11:28(11:28/m) 146/154bpm 139cal 5.23/129.76mph
2) 1m - 15:40(15:40/m) 146/159bpm 181cal 3.83/6.03mph
3) 1m - 21:22(21:22/m) 156/179bpm 259cal 2.81/6.18mph
4) 1m - 13:38(13:38/m) 156/165bpm 172cal 4.4/6.53mph
5) 1m - 18:49(18:49/m) 160/181bpm 238cal 3.19/5.55mph
6) 1m - 15:34(15:34/m) 149/169bpm 135cal 3.85/6.39mph
7) 1m - 10:53(10:53/m) 144/155bpm 81cal 5.52/6.8mph
8) 0.14m - 3:23(23:51/m) 138/154bpm 19cal 2.52/5.89mph
9) 1m - 16:54(16:54/m) 148/162bpm 154cal 3.55/6.2mph
10) 1m - 12:41(12:41/m) 148/157bpm 112cal 4.73/6.49mph
11) 1m - 16:46(16:46/m) 141/162bpm 132cal 3.58/6.53mph
12) 0m - 2(12:20/m) 154/155bpm 4.87/5.87mph
13) 0.01m - 2(6:46/m) 154/155bpm 8.87/5.91mph
14) 0m - 2(14:03/m) 154/154bpm 4.27/5.93mph
15) 0m - 1(6:56/m) 154/154bpm 8.66/5.95mph
16) 0m - 1(11:42/m) 153/153bpm 5.13/5.95mph
17) 0m - 1(10:29/m) 154/154bpm 5.72/5.97mph
18) 0.08m - 41(8:06/m) 136/151bpm 5cal 7.41/6.93mph
19) 0.53m - 4:44(8:59/m) 135/143bpm 38cal 6.67/7.74mph

Good class as always. Lots of fun. Light on legs as ever, and some of back moves are a bit weird, but hopefully useful core work. Foam roller and stretches before and after. G

Foam roller and stretches before bodypump and after. G

Split Summary
===
1) 0m - 11:24(/m) 86/122bpm 48cal

Strength and conditioning session with Jade Nimmo, Commonwealth athlete (heptathlon and now hurdles). I'll try and list them, though she's going to send to me.

weights
kettle bell squat and swing to ceiling - drive with hips
single arm dumbbell squat and clean
bar squat down to seat and return - up to 40kg all these
dead lift (remember to squat and lean with hips high)
straight leg dead lift - hips high

bodyweight
squat x 5 with band, then walk 3 steps side and return
single leg squat - other leg slide out to 2, 4
single leg squat - other leg slide across to 8 and 10
lunge (not walking)

drills
left leg up, step right, left, right up. Repeat.
jump forward onto two feet and hold
jump forward onto one foot and hold
step off box onto two feet and hold - light
step off box onto two feet and jump

machine (specific knee rehab)
leg extension - steady up, hold and slow return
single leg extension - steady up, hold and slow return

Will add more if I remember them. She's sending them to me though, I hope! G

A wee lunch time run. Actually felt a bit lighter, easier running. Forgot my shorts (only second time in 11 years, surely not too bad?!) so just went out in the lycra, with jacket draped around waist for modesty! Couldn't not run, obv! G

Split Summary
===
1) 1m - 10:06(10:06/m) 142/154bpm 120cal 5.94/7.35mph
2) 1m - 8:27(8:27/m) 154/161bpm 110cal 7.1/7.83mph
3) 1m - 8:22(8:22/m) 156/163bpm 110cal 7.16/7.45mph
4) 1m - 8:19(8:19/m) 160/167bpm 111cal 7.22/8.08mph
5) 0.55m - 4:41(8:36/m) 162/167bpm 63cal 6.98/8.31mph

Not the KRR 2 mile time trial! We jogged down to Sainsbury's park and ride, but was very icy on at least half the path, so decision taken by coaches not to do 2 mile time trial. Jogged back to KGV but lights weren't on, so session abandoned. Fortunately Billy W suggested head torch run and Jim was interested too, so lent him my old alpkit head torch, which was fine. And off we went round path to Loch Leven, same direction I went on Sunday, but right back to town instead of left. Billy knew a way back into trail along golf course. So a good way to do a decent run rather than stopping with only 2 miles on the clock. Nice. Unfortunately Billy tripped on a tree root. Hope he was OK. G

Split Summary
===
1) 1m - 11:58(11:58/m) 132/149bpm 129cal 5.01/9.27mph
2) 1m - 14:25(14:25/m) 132/163bpm 141cal 4.16/13.11mph
3) 1m - 12:01(12:01/m) 150/164bpm 142cal 4.99/7.35mph
4) 1m - 12:15(12:15/m) 138/155bpm 120cal 4.9/7.41mph
5) 1m - 8:57(8:57/m) 146/157bpm 103cal 6.71/10.9mph
6) 1m - 9:14(9:14/m) 152/166bpm 113cal 6.5/7.33mph
7) 0.77m - 8:03(10:29/m) 141/151bpm 75cal 5.72/7.6mph

Nice lunch time run from work with Iain M. Just down canal and back. Chatting and setting the world to rights! G

Split Summary
===
1) 1m - 10:04(10:04/m) 141/154bpm 120cal 5.96/8.33mph
2) 1m - 9:27(9:27/m) 154/165bpm 124cal 6.35/6.72mph
3) 1m - 9:01(9:01/m) 153/165bpm 117cal 6.65/6.93mph
4) 1m - 8:44(8:44/m) 160/170bpm 118cal 6.87/7.33mph
5) 0.6m - 5:21(8:53/m) 157/166bpm 70cal 6.75/7.74mph

Cool down and thank you lap! G

Split Summary
===
1) 1m - 8:58(8:58/m) 154/163bpm 117cal 6.69/7.72mph
2) 0.96m - 10:14(10:42/m) 156/165bpm 134cal 5.61/6.89mph

Kirkcaldy parkrun. Only managed 21.03 but actually I've been high 21s recently so maybe that is an improvement? I'm sure I did mid or low 19 here the only other time?! Very windy day however. Certainly gave it my all. It was Kirkcaldy's 4th birthday, so coffee and cakes after. Nice to see Susan McL. Had forgotten some of my kit, so had to run in the Inov-8 racers! They do feel good though! G

Split Summary
===
1) 1m - 7:16(7:16/m) 167/190bpm 105cal 8.26/9.71mph
2) 1m - 6:45(6:45/m) 176/186bpm 104cal 8.89/10mph
3) 1m - 6:55(6:55/m) 178/189bpm 109cal 8.68/11.27mph
4) 0.03m - 9(5:24/m) 181/181bpm 2cal 11.12/11.35mph

Warmup I think. Very windy. Did a few strides etc. tho. And importantly helped a lady to find the toilets! G

Split Summary
===
1) 1m - 11:54(11:54/m) 147/158bpm 146cal 5.04/7.01mph
2) 0.18m - 2:12(12:20/m) 157/161bpm 29cal 4.86/7.78mph

That worked quite well for a long run. Went to club, just Geoff there, he wanted 10 so expected to add to that. As it was we did 8.4 route up railway line, then a bit I didn't know round back of Balgeddie, then down through Loch Leven Larder and back through housing. I reckoned round loch was 12 so that should make 20. Turned out, with the extra through golf course to get there it was 13 odd! Felt OK to 20 but wind in face and general tiredness slowed me to a crawl at end!

*Update - actually, doesn't look like I was too slow at end. And very importantly forgot to mention - snowdrops! In the slightly milder woods at side of golf course. And even crocuses could be seen starting to poke up - purpley ones? G

Split Summary
===
1) 1m - 11:07(11:07/m) 149/160bpm 129cal 5.4/5.72mph
2) 1m - 10:56(10:56/m) 159/169bpm 138cal 5.49/5.74mph
3) 1m - 10:53(10:53/m) 164/174bpm 142cal 5.52/6.32mph
4) 1m - 14:10(14:10/m) 148/168bpm 149cal 4.24/6.2mph
5) 1m - 11:40(11:40/m) 167/177bpm 162cal 5.14/6.28mph
6) 1m - 11:15(11:15/m) 144/168bpm 107cal 5.34/10.27mph
7) 1m - 14:00(14:00/m) 118/128bpm 92cal 4.28/5.78mph
8) 1m - 11:48(11:48/m) 127/134bpm 90cal 5.08/5.74mph
9) 1m - 12:00(12:00/m) 133/151bpm 98cal 5/7.06mph
10) 1m - 10:14(10:14/m) 148/178bpm 111cal 5.86/6.93mph
11) 1m - 8:45(8:45/m) 153/172bpm 108cal 6.85/7.14mph
12) 1m - 8:44(8:44/m) 151/156bpm 103cal 6.87/7.18mph
13) 1m - 9:48(9:48/m) 152/161bpm 112cal 6.12/6.82mph
14) 1m - 8:52(8:52/m) 149/161bpm 87cal 6.77/7.2mph
15) 1m - 8:55(8:55/m) 156/169bpm 104cal 6.73/7.72mph
16) 1m - 8:53(8:53/m) 156/168bpm 106cal 6.76/7.16mph
17) 1m - 8:38(8:38/m) 157/164bpm 105cal 6.95/7.49mph
18) 1m - 8:44(8:44/m) 158/167bpm 108cal 6.87/7.24mph
19) 1m - 8:37(8:37/m) 158/164bpm 105cal 6.96/7.53mph
20) 1m - 8:25(8:25/m) 163/173bpm 111cal 7.14/7.7mph
21) 1m - 8:55(8:55/m) 161/177bpm 112cal 6.72/7.99mph
22) 0.67m - 6:14(9:18/m) 159/169bpm 73cal 6.45/7.2mph

Doing the series of exercises from Jade N.

Foam roller and stretches first.

15 x 3 sets of each of:
L, R, L then R, L, R
Dumbbell snatch L and R 6kg
Glute bridge (no weight)
Lunges 6kg
Squat to box 2 x 6kg
Squat and clean thrust 2 x 6kg
Step off box and hold single leg
Step off box to both feet and jump

Machine single leg extensions 10kg (only 2 sets each, too heavy?)

Plank and side planks each 1 min

Couldn't remember what mountain climbers were (don't think it's the ones I know)
Couldn't remember what lunges (walking, reverse, pulses etc so just did normal)
Didn't do any of dead lifts cos no bar, but could just have used dubmbbells.
Forgot weight on the bridge.
Didn't do side squats with band (need to put my band in bag)

Certainly got a sweat on. Need to do this on a separate day to bodypump because I think bodypump (and Pilates) still worth doing. G

Sports massage with Jade N. Right ham and glute a bit tender but not bad. She's not worried about clicky right knee. Hopefully strength work might stabilise it a bit? G

Ooh, get me! I'm going to call that a tempo! 2 miles in 13:30 (adding a couple seconds on to the 13:24 from Garmin because it's always a bit short!) But that's quicker than Kinross RR 2 mile time trial last month 13:47 and that had benefit of folk to chase rather than today's canal that just had folk to dodge! Maybe a smidge of a tail wind, but not much help, I don't think. Logic was that I'm missing tonight's KRR 2 mile time trial (which itself is the replacement for last Wed cancelled one because of ice on the path) because I've got dentist. And it was an easy run out and 2 miles fits into the 2.5 mile after the turn quite nicely. So, pretty close to a full out effort. But if 6:45 is my tempo pace, then hopefully 6:50s for a half might be doable? We'll see. Anyway, I tried a tempo at lunch time and that's progress in itself! I could actually extend lunch temp to 3 in 5 miles or even 4 in 5.5 or something. G

Split Summary
===
1) 1m - 9:11(9:11/m) 146/159bpm 115cal 6.54/8.31mph
2) 1m - 8:21(8:21/m) 170/174bpm 122cal 7.18/7.97mph
3) 0.28m - 2:28(8:45/m) 174/175bpm 36cal 6.85/7.28mph
4) 1m - 6:49(6:49/m) 172/178bpm 100cal 8.79/9.56mph
5) 1m - 6:35(6:35/m) 175/181bpm 100cal 9.11/10.06mph
6) 0.32m - 3:02(9:33/m) 163/178bpm 40cal 6.28/9.62mph

A slightly longer lunch time plod around the parks. Just because I can! Lots of folk out running. Edinburgh's lovely to run in. Felt slightly more comfortable at all points than equivalent 3 months ago, I think. G

Split Summary
===
1) 1m - 10:15(10:15/m) 140/155bpm 122cal 5.85/7.43mph
2) 1m - 8:16(8:16/m) 144/160bpm 101cal 7.26/8.64mph
3) 1m - 8:08(8:08/m) 151/157bpm 105cal 7.38/8.79mph
4) 1m - 8:45(8:45/m) 146/149bpm 105cal 6.85/7.22mph
5) 1m - 8:44(8:44/m) 149/152bpm 108cal 6.88/7.66mph
6) 0.24m - 2:12(9:00/m) 153/155bpm 28cal 6.66/7.28mph