Welcome To Fetcheveryone

Another lovely day. Just as well, as forgot my fleece! And my towel!! Dried myself with t-shirt. Went round all the grassy bits of Links and Meadows. Mostly just slow but actually pace wasn't bad. Getting more consistent miles in, at least. Work colleagues were doing hill reps and 400m intervals. Mine was definitely at the lazy end of effort! G

Split Summary
===
1) 1m - 8:58(8:58/m) 145/156bpm 115cal 6.69/7.68mph
2) 1m - 7:43(7:43/m) 148/162bpm 102cal 7.77/8.66mph
3) 1m - 7:53(7:53/m) 153/162bpm 107cal 7.62/8.45mph
4) 1m - 8:17(8:17/m) 150/157bpm 110cal 7.25/9.14mph
5) 0.83m - 6:49(8:15/m) 152/157bpm 90cal 7.27/7.85mph

Pilates. Forgot to start watch. 7 to 7.45. Nice to stretch! G

Split Summary
===
1) 0m - 33:56(/m) 87/106bpm 144cal

A wee run from the gym before Pilates. A bit of exploring via Pleasance Road into the farm. Nicer than the housing estates! Thwarted by closed level crossing, but only by 30s! G

Split Summary
===
1) 1m - 9:07(9:07/m) 141/159bpm 115cal 6.58/8.1mph
2) 1m - 8:54(8:54/m) 146/160bpm 115cal 6.74/8.58mph
3) 1m - 8:53(8:53/m) 146/155bpm 114cal 6.75/7.99mph
4) 1m - 8:28(8:28/m) 149/160bpm 109cal 7.09/8.18mph
5) 0.7m - 6:04(8:41/m) 150/158bpm 79cal 6.91/7.47mph

Cool down, ran along beach, lovely sea air and a bit of a weep about poor Norman. Tragic. His poor family.

Split Summary
===
1) 1m - 9:34(9:34/m) 144/151bpm 121cal 6.28/7.35mph
2) 0.68m - 10:51(15:53/m) 135/146bpm 119cal 3.78/7.89mph

Edinburgh parkrun. Thought I'd try it to see if I am able to get a better time on than on Lochore's trail! What a beautiful morning. It was forecast to be nice, but really beautiful, sunny, warm once sun burned off some mist, with quite a stiff easterly breeze. So out was a headwind and back a tailwind, reflected by the pace out and back! Also, forgot how crazy congested at the start. I started back a bit from line. So was very much having to dodge round people. I'm always surprised that folk stand near the front who are going to run much more slowly. Not complaining, but must be annoying for them having folk streaming past. So, easy start, but then headwind once exposed was tough. Glanced a watch a couple times, could see it was around 6:30s so happy enough with that. Once round the turn, a tail wind, but suddenly felt very warm. Pushed on a couple times but couldn't sustain it, so just try to stay as stead as I could. Finished strongly, but I'd hoped I had pushed hard as I could in middle too. Anyway, nice chat with buggy guy that overtook me and handshakes with some others. Saw Allan P marshalling, Jen back from broken collarbone and Franny after, just supporting. Heard about poor Norman's death, but not til Franny did I hear that it was suicide. That really knocked me actually. Not someone I knew very closely, but we had run together quite a lot 5 years ago when he was coming back from his broken back and doing 12 half marathons in 12 months and I was also recovering from injury (the knee) so had chatted quite a bit. He had a wife and daughter in her 20s. He always seemed such a friendly, supportive chap. But just shows that we don't know what troubles people have that are lurking beneath the surface. Love those near you peeps. Oh so sad.

Split Summary
===
1) 1m - 6:35(6:35/m) 138/179bpm 79cal 9.12/9.89mph
2) 1m - 6:29(6:29/m) 166/181bpm 96cal 9.26/9.64mph
3) 1m - 6:19(6:19/m) 178/181bpm 104cal 9.5/9.79mph
4) 0.15m - 50(5:44/m) 179/181bpm 14cal 10.48/10mph

Wee warm up and chat to folk. Did some strides and side steps etc. G

Split Summary
===
1) 1m - 13:04(13:04/m) 130/150bpm 143cal 4.59/11.08mph
2) 0.57m - 6:29(11:26/m) 150/158bpm 85cal 5.25/6.26mph

World cup! Ireland trashed Scotland. Some great games though - France Argentina and esp NZ vs. SA. They're a level above. So a run after rugby and before model cars squeezed in. Just from house, but really nice actually. Went in the cropped field instead of on concrete, always good. And felt reasonably pingy on some bits, not much though! Cars were fun. I'm such a muppet though. Turned up late so missed first 2WD heat. Then 4WD, still haven't got tyres for the 4WD, so was running yellows or greens and cut staggers on front, in the wet! It was like driving on soap! Then my motor was cutting out - turns out that I didn't have sensor cable fitted and had never set the voltage cutoff with programme card. Anyway, Craig B sorted it for me, then quite enjoyed. Was in B final for both. Can't remember where I ended up but finished better than I started, which is always good! Then to Mum's briefly, good to see her and she's OK, but she's wee and old! Missed S's horse filming I was supposed to do, but OK because she submitted one from before. And I got to watch Singapore F1 GP and rugby recordings whilst ironing. Happy evening! G

Split Summary
===
1) 1m - 11:58(11:58/m) 140/168bpm 145cal 5.01/6.99mph
2) 1m - 9:44(9:44/m) 144/163bpm 121cal 6.16/7.16mph
3) 1m - 9:04(9:04/m) 144/156bpm 111cal 6.62/7.31mph
4) 1m - 8:58(8:58/m) 147/154bpm 114cal 6.69/7.39mph
5) 1m - 10:21(10:21/m) 150/166bpm 131cal 5.8/7.74mph
6) 1m - 9:13(9:13/m) 148/158bpm 108cal 6.52/8.83mph
7) 1m - 8:59(8:59/m) 148/156bpm 106cal 6.68/8.58mph
8) 1m - 9:15(9:15/m) 150/155bpm 116cal 6.48/7.72mph
9) 1m - 11:01(11:01/m) 155/166bpm 141cal 5.45/6.82mph
10) 0.99m - 11:15(11:23/m) 149/171bpm 109cal 5.27/8.22mph

Body pump. It was an hour, just forgot to hit start! Good class as always. G

Foam roller and stretches before body pump. G

Split Summary
===
1) 0m - 25:55(/m) 81/117bpm 91cal

Nice wee lunch time run with A from work. Went down to Arthur's Seat and through the Hunter's Bog. Got very wheezy cos forgot to take inhaler with me (or before). Lovely out, just before rain set in! G

Split Summary
===
1) 1m - 9:15(9:15/m) 134/147bpm 107cal 6.49/7.85mph
2) 1m - 9:11(9:11/m) 148/162bpm 121cal 6.53/7.64mph
3) 1m - 7:51(7:51/m) 152/169bpm 105cal 7.65/9.25mph
4) 1m - 9:27(9:27/m) 159/176bpm 129cal 6.35/8.08mph
5) 0.92m - 7:49(8:31/m) 155/159bpm 105cal 7.05/8.06mph

Just made it to club run. 7:02 and chasing them as they departed from the school! Not intervals, despite all the intervals recorded by watch until I remembered to lock the screen to prevent my wet flapping jacket sleeve controlling the device! Arrived at the back and chose to stay at the back and chat. Lovely lady Verity really interesting to talk to. Turned out to be 5 miles just round the roads, but with some good chat the miles and time just flew by. Coop and a Chinese for tea on way home. Loooxury! G

Split Summary
===
1) 0.06m - 39(10:44/m) 128/131bpm 6cal 5.59/6.39mph
2) 0.03m - 16(9:55/m) 126/128bpm 2cal 6.05/6.05mph
3) 0.02m - 13(8:47/m) 127/129bpm 2cal 6.84/6.26mph
4) 0.04m - 21(8:20/m) 128/129bpm 3cal 7.19/6.59mph
5) 0.03m - 13(8:01/m) 129/131bpm 2cal 7.48/6.99mph
6) 0.01m - 6(7:58/m) 130/131bpm 1cal 7.54/7.03mph
7) 0.01m - 3(6:29/m) 133/134bpm 9.25/7.14mph
8) 0.01m - 4(9:15/m) 134/135bpm 6.48/7.18mph
9) 0.02m - 7(7:15/m) 140/141bpm 1cal 8.27/7.33mph
10) 0.08m - 37(7:39/m) 142/143bpm 8cal 7.85/7.95mph
11) 0.08m - 44(9:27/m) 141/143bpm 9cal 6.36/7.95mph
12) 0.01m - 9(9:58/m) 137/138bpm 1cal 6.02/6.51mph
13) 0.01m - 9(11:02/m) 137/138bpm 1cal 5.44/6.41mph
14) 0m - 3(8:54/m) 136/137bpm 6.75/6.14mph
15) 0.01m - 4(11:01/m) 139/139bpm 5.45/6.16mph
16) 0.01m - 6(10:14/m) 139/140bpm 1cal 5.86/6.2mph
17) 0.01m - 6(9:36/m) 135/137bpm 1cal 6.25/6.28mph
18) 0.01m - 3(11:01/m) 125/126bpm 5.44/6.32mph
19) 0.05m - 29(9:08/m) 123/124bpm 5cal 6.57/6.35mph
20) 0.01m - 4(12:27/m) 124/124bpm 4.82/6.26mph
21) 0.05m - 37(11:29/m) 123/127bpm 6cal 5.23/6.24mph
22) 0.42m - 4:39(10:57/m) 128/138bpm 49cal 5.48/6.22mph
23) 0m - 1(14:13/m) 131/131bpm 4.22/6.24mph
24) 0.01m - 5(8:26/m) 133/133bpm 7.11/6.28mph
25) 0.01m - 8(9:22/m) 132/133bpm 1cal 6.41/6.39mph
26) 0.03m - 19(9:13/m) 134/136bpm 3cal 6.51/6.41mph
27) 0.03m - 16(10:11/m) 135/137bpm 2cal 5.89/6.41mph
28) 1m - 10:24(10:24/m) 135/147bpm 113cal 5.77/6.82mph
29) 1m - 10:10(10:10/m) 137/152bpm 111cal 5.9/7.33mph
30) 1m - 10:13(10:13/m) 135/143bpm 106cal 5.87/6.47mph
31) 0.96m - 10:07(10:34/m) 137/143bpm 103cal 5.68/6.7mph

Lunch time run, forgot to update. Err, can't remember what it was like. Was it just down canal. Oh, I remember, tapping along with a wee peloton of guys who came past me after I dropped my inhaler! So that's why it was a bit quicker in middle! G

Split Summary
===
1) 1m - 9:16(9:16/m) 142/156bpm 115cal 6.47/7.22mph
2) 1m - 8:12(8:12/m) 148/151bpm 108cal 7.32/7.58mph
3) 1m - 8:16(8:16/m) 149/153bpm 108cal 7.25/7.64mph
4) 1m - 8:13(8:13/m) 151/155bpm 108cal 7.3/8.33mph
5) 0.55m - 4:47(8:37/m) 153/155bpm 63cal 6.96/8.06mph

Wee cool down jog back to sports centre to change. Good facilities! And quick timing results up on Run Britain already this morning. However to was gun to chip, no start mat. But that's only worth a few seconds, I'd say. G

Split Summary
===
1) 0.64m - 6:59(10:53/m) 141/156bpm 85cal 5.51/7.31mph

42:34 at East Neuk 10K. Was glad to even start, given the nasty back spasm on Friday morning (did it bending over to pat the dog! I need to figure out what I can do to stop these happening. More massage. Shouldn't be stretch or that as I do all I can surely?)

Anyhoo, good to see Paul A and Sarah H. Thought I should have been able to get ahead of Paul A but when he went by I could keep him in sight, but really couldn't catch him up. I suppose I could have but really, the time is what mattered. But I didn't get the time either! Was hoping for a few seconds quicker than Stirling to take me to 73% WAVA. Nope. Head wind on the return was particularly hard.

Very efficiently showered then got to the model car racing for 1.20pm. Not very successful there either. Really must prep my cars midweek. Battery died in first 2WD heat and servo arm came off in first 4WD. So only got two quails in. Enjoyed the finals though! G

Split Summary
===
1) 1m - 6:57(6:57/m) 161/179bpm 98cal 8.63/9.29mph
2) 1m - 6:45(6:45/m) 178/185bpm 109cal 8.89/9.33mph
3) 1m - 6:53(6:53/m) 174/179bpm 106cal 8.72/9.16mph
4) 1m - 6:52(6:52/m) 174/180bpm 106cal 8.74/9.23mph
5) 1m - 6:50(6:50/m) 174/178bpm 106cal 8.78/9.54mph
6) 1m - 6:44(6:44/m) 175/180bpm 105cal 8.92/9.71mph
7) 0.24m - 1:36(6:31/m) 178/179bpm 25cal 9.22/9.56mph

Experiment to see if back was OK to run. Sat it def wasn't so glad to be able to start at least. G

Split Summary
===
1) 1m - 8:55(8:55/m) 151/164bpm 117cal 6.73/7.53mph
2) 0.27m - 2:23(8:58/m) 160/165bpm 34cal 6.69/7.01mph

I'll call it 50 mins. Tentative check on back - foam roller, some twist and arm swing stretches for back. Then normal foam roller, leg stretches, sit ups, plank, side planks, some wobble board curls, shoulder presses and raises and triceps. Should have done some machine chest but forgot! Needed to go to shop which takes extra 25 mins or so! Was all Grrr. I really must chill about such things. Maybe it's because I'm hungry for my tea by 8pm? Anyhoo, MrsS(rrr) let me watch GP. Surprise that Vettel had to drop out. Back much better. G

A wee trot along the canalside. Lovely day, cool, but lots of smiley people out. Back is fine, such that I can feel right knee annoying me again! G

Split Summary
===
1) 1m - 8:57(8:57/m) 139/152bpm 109cal 6.71/7.33mph
2) 1m - 8:11(8:11/m) 153/158bpm 111cal 7.34/7.81mph
3) 1m - 8:22(8:22/m) 153/158bpm 112cal 7.17/7.51mph
4) 1m - 8:13(8:13/m) 157/169bpm 108cal 7.31/7.74mph
5) 0.55m - 4:57(8:55/m) 159/164bpm 67cal 6.73/7.91mph

That was fun. Was on later train, and had dog to feed and take out, so knew I was going to miss start. Didn't feel like all out at 2 mile time trial anyway. Wimp! So instead of trying to get there by driving straight to park and ride and doing it there, I went usual place, jogged up and joined them a few mins after they'd started. So caught Bill, Norman and Sarah E and was lapped by Matt - thought I might keep up with him for a 400m interval, but no way - he must have been doing 5:00 or quicker! Finished strongly then off to Roger's garage for hot chocolate. So nice to chat and have a wee social. G

Split Summary
===
1) 1m - 9:01(9:01/m) 130/142bpm 100cal 6.65/7.24mph
2) 1m - 8:11(8:11/m) 149/165bpm 109cal 7.33/8.16mph
3) 1m - 7:07(7:07/m) 166/174bpm 105cal 8.42/9.83mph
4) 1m - 11:47(11:47/m) 148/179bpm 123cal 5.09/12.06mph
5) 1m - 8:30(8:30/m) 154/161bpm 113cal 7.06/7.56mph
6) 0.71m - 24:33(34:25/m) 112/161bpm 107cal 1.74/8.62mph

Always nice to get out from work! Smiling all the way back as kids from the primary shouting "Hey, hi there" and waving and then hooting when I waved back, "We got one. One waved back." So cute. G

Split Summary
===
1) 1m - 9:16(9:16/m) 132/140bpm 106cal 6.48/8.29mph
2) 1m - 8:24(8:24/m) 146/156bpm 109cal 7.14/7.93mph
3) 1m - 8:17(8:17/m) 156/166bpm 114cal 7.24/7.78mph
4) 1m - 8:19(8:19/m) 149/159bpm 108cal 7.21/8.04mph
5) 0.73m - 6:00(8:11/m) 154/164bpm 80cal 7.33/9.14mph

Good Pilates class as always. A bit scary on hip things as back / glute still a bit tender, but mostly better. G

Split Summary
===
1) 0m - 46:36(/m) 82/99bpm 166cal

Foam roller and stretches before Pilates. G

Bit of wandering around the south side. Done canal and parks already this week, so thought I'd take in the leafy Georgian and Victorian suburbs. Lovely. Drizzly out but not as cold as yesterday. Going slow, forgot my inhaler, so very wheezy. I def need it!Right knee a bit sore at start but didn't get worse. Back is pretty much fine now. G

Split Summary
===
1) 1m - 9:29(9:29/m) 141/152bpm 120cal 6.32/7.89mph
2) 1m - 9:06(9:06/m) 147/153bpm 120cal 6.59/7.31mph
3) 1m - 9:19(9:19/m) 143/153bpm 114cal 6.44/6.93mph
4) 1m - 9:00(9:00/m) 149/156bpm 117cal 6.66/11.5mph
5) 0.7m - 6:31(9:21/m) 154/162bpm 88cal 6.42/7.72mph

A wee cool down round the park, to say thanks to marshals and tail walker etc. G

Split Summary
===
1) 1m - 21:48(21:48/m) 123/153bpm 206cal 2.75/8.2mph
2) 0.83m - 8:04(9:44/m) 149/158bpm 105cal 6.16/7.7mph
3) 0m - 4(2:15:43/m) 145/145bpm 0.44/0mph

Kirkcaldy parkrun. Dual purpose - Doctor K challenge (I predicted 19:59 or more that is my stated goal and that's what I'm pushing towards!) Happy with 20:09. Really pushed as hard as I could. Breathing was a bit of a hindrance, even having taken inhaler. Oh well, the new now? Great to see folk there - RD Andrew, Scott S and hill wife Tina and both sons, a chat and a Ding Ding to a Fling t-shirt on his hols from Newcastle to see family locally in Leven. Then off to Mum's after for shower, coffee, pastries and rugby. Can't believe Japan nicked the bonus point. Argh! G

Split Summary
===
1) 1m - 6:43(6:43/m) 162/176bpm 96cal 8.92/10.06mph
2) 1m - 6:27(6:27/m) 173/179bpm 100cal 9.3/10.98mph
3) 1m - 6:34(6:34/m) 175/185bpm 104cal 9.13/11.37mph
4) 0.08m - 30(6:00/m) 176/177bpm 7cal 10/11.37mph

A wee warm up before parkrun. Beveridge park really is lovely. G

Split Summary
===
1) 1m - 9:35(9:35/m) 145/155bpm 122cal 6.26/9.98mph
2) 0.06m - 32(9:26/m) 143/145bpm 6cal 6.36/6.8mph

Hill work is specifically for hill reps, I think. This was hills and it was hard, but it wasn't really work! Pinged KRR FB page and Andy a note to say looking for 15 miles or less or more in hills, Lomonds or Ochils. Andy got back to me to say he was checking on some Duke of Edinburgh award scheme hiking groups that he had out in Ochils and did I want to tag on? Perfect! So over to Dollar High for 8.30 on a Sun morning. Very wet and pretty windy, but not freezing. Hat, gloves, buff, t-shirt, fleece and water proof all taken. And extra layer and usual foil blanket etc. in bum bag. It's really lovely climbing up there, and enjoyed most of it. Very tired by end, so struggling on last climbs. But great to see groups of kids out. They can't have enjoyed it much - camping in rain, some of their tents were letting in rain and their pitches were flooding. The first group of boys was going to finish nice and early. The second, mixed group were going pretty well. But, having checked some of the sites to make sure clear (they were mostly - well done kids), the 3rd group of 6 girls was way off track. We decided to go and find them so Andy could assess and advise. We found them, heading North when South would have been better. He set them back on right route, but by time we finished they were barely 1/4 of the way back. I texted him later and they were only just finishing over 4hours later! Poor things. And their packs were so heavy, trudging over those hills in driving rain. Can't have been much fun. Character building? I was starving and pooped after - got a great takeaway Panini and coffee from Café Des Fleurs in Dollar and then pizza n sweets and fell asleep watching athletics on the sofa! In bed at 7pm! G

Split Summary
===
1) 1m - 15:28(15:28/m) 150/177bpm 203cal 3.88/7.7mph
2) 1m - 21:36(21:36/m) 139/167bpm 223cal 2.78/6.35mph
3) 1m - 28:27(28:27/m) 126/165bpm 201cal 2.11/7.66mph
4) 1m - 15:05(15:05/m) 143/154bpm 161cal 3.98/6.18mph
5) 1m - 22:00(22:00/m) 140/165bpm 201cal 2.73/9.83mph
6) 1m - 25:17(25:17/m) 126/159bpm 161cal 2.37/6.95mph
7) 1m - 20:55(20:55/m) 124/153bpm 152cal 2.87/6.85mph
8) 1m - 20:05(20:05/m) 140/171bpm 201cal 2.99/6.18mph
9) 1m - 18:23(18:23/m) 138/169bpm 178cal 3.26/6.37mph
10) 1m - 36:17(36:17/m) 116/157bpm 198cal 1.65/9.06mph
11) 1m - 27:56(27:56/m) 108/146bpm 195cal 2.15/6.12mph
12) 1m - 26:08(26:08/m) 111/148bpm 177cal 2.3/5.41mph
13) 1m - 12:19(12:19/m) 147/158bpm 153cal 4.87/6.47mph
14) 1m - 15:45(15:45/m) 144/161bpm 172cal 3.81/6.99mph
15) 1m - 11:49(11:49/m) 143/162bpm 123cal 5.08/8.25mph
16) 0.06m - 1:17(21:11/m) 151/160bpm 16cal 2.83/7.37mph

Some foam roller, stretch then sit ups, plank, side planks, wobble board press, raises, curls and flies. Then chest machine. Some extra foam roller, because of quad DOMS from hill run on Sunday too. G

Gentle lunch time run. Still very DOMSy legs! Blustery but dry with bits of sun. Not cold yet. G

Split Summary
===
1) 1m - 9:26(9:26/m) 134/147bpm 106cal 6.36/8.87mph
2) 1m - 8:46(8:46/m) 146/152bpm 112cal 6.85/7.31mph
3) 1m - 8:48(8:48/m) 145/153bpm 110cal 6.82/7.1mph
4) 1m - 8:23(8:23/m) 147/150bpm 105cal 7.16/7.49mph
5) 0.58m - 4:54(8:30/m) 149/161bpm 61cal 7.05/7.87mph

Massage with Karen at Bodyfix. Nice and cheap (24.50 for over an hour!) so going for more. Seems to know her stuff. Didn't feel any better after, but anything that helps to avoid future injury? G

A run with Scott E again at work, so a bit longer and a bit quicker. We were sensible and slowed it down this time a bit! G

Split Summary
===
1) 1m - 9:01(9:01/m) 141/151bpm 110cal 6.65/7.45mph
2) 1m - 8:27(8:27/m) 149/157bpm 111cal 7.11/8.08mph
3) 1m - 8:59(8:59/m) 146/153bpm 113cal 6.68/7.51mph
4) 1m - 8:28(8:28/m) 148/152bpm 107cal 7.08/7.68mph
5) 1m - 8:02(8:02/m) 153/158bpm 107cal 7.47/8.06mph
6) 1m - 8:30(8:30/m) 158/163bpm 117cal 7.06/7.6mph
7) 0.08m - 46(10:09/m) 161/162bpm 10cal 5.91/6.78mph

Forgot my inhaler. A very wheezy affair. Windy out there. A very breezy affair. I had my usual sandwich for lunch. A very cheesy affair. Fortunately I'd taken my antihistamine, so at least it hasn't been a sneezy affair. I'm so punny. G

Split Summary
===
1) 1m - 9:17(9:17/m) 146/155bpm 119cal 6.47/7.83mph
2) 1m - 8:53(8:53/m) 138/152bpm 104cal 6.75/7.35mph
3) 1m - 9:18(9:18/m) 144/151bpm 116cal 6.45/6.76mph
4) 1m - 9:13(9:13/m) 145/148bpm 113cal 6.51/6.85mph
5) 0.29m - 2:45(9:23/m) 145/153bpm 33cal 6.39/7.37mph

A wee cool down run with Billy round the course post East District XC relays. G

Split Summary
===
1) 1m - 10:50(10:50/m) 143/156bpm 133cal 5.54/8.58mph
2) 0.85m - 8:32(9:59/m) 148/159bpm 107cal 6.01/7.56mph

East District cross country relays at Livingston. Great fun! 4 x 4km for chaps and 3 x 4km for ladies. We had one team of each out. Harmeny had two of each. We were ahead of Harmeny B. That will do! Lol. My 17:31 was OK, bit quicker than Stewart N, slower than Billy W. About right. Andy R of Harmeny did 17 ish, so I should have been closer to that really. All good training though - hill, mud and speed! G

Split Summary
===
1) 1m - 7:21(7:21/m) 156/178bpm 101cal 8.16/10.65mph
2) 1m - 7:33(7:33/m) 176/182bpm 119cal 7.94/9.68mph
3) 0.43m - 2:37(6:01/m) 178/182bpm 42cal 9.98/10.85mph

Warm up before East District relays. Forgot it was 30 mins plus before my leg 3 would start! G

Split Summary
===
1) 1m - 11:08(11:08/m) 143/161bpm 136cal 5.39/7.26mph

Club Sunday run. Kinesswood up to Bishops Ridge, along to Munduff (the golf ball) down to Harperleas, back up on to Bishops Hill and down. Lots of bog and mud with forestry going on. Great fun and chat. G

Split Summary
===
1) 1m - 28:31(28:31/m) 125/158bpm 281cal 2.1/6.97mph
2) 1m - 10:44(10:44/m) 123/137bpm 85cal 5.59/7.41mph
3) 1m - 13:02(13:02/m) 137/155bpm 136cal 4.61/7.22mph
4) 1m - 14:53(14:53/m) 131/152bpm 126cal 4.03/6.35mph
5) 1m - 14:53(14:53/m) 131/143bpm 126cal 4.03/6.97mph
6) 1m - 18:52(18:52/m) 131/154bpm 144cal 3.18/5.82mph
7) 1m - 15:30(15:30/m) 142/158bpm 157cal 3.87/6.2mph
8) 0.82m - 16:15(19:47/m) 134/167bpm 138cal 3.03/6.37mph

Great class as always. G

Foam roller n leg stretches pre body pump. And sit ups. And bridge. G

Split Summary
===
1) 0m - 22:13(/m) 80/111bpm 78cal

Nice wee gentle run along the canal. Lovely autumnal colours, bright and not too cold. Quite heavy quads and glutes. From lunges in body pump last night? G

Split Summary
===
1) 1m - 9:00(9:00/m) 125/138bpm 89cal 6.66/7.16mph
2) 1m - 8:17(8:17/m) 139/152bpm 95cal 7.24/8.41mph
3) 1m - 8:35(8:35/m) 149/157bpm 108cal 6.99/8.68mph
4) 1m - 8:05(8:05/m) 152/157bpm 104cal 7.42/8.04mph
5) 0.5m - 4:33(9:01/m) 158/160bpm 60cal 6.65/7.87mph