Bridge of Orchy to Glencoe. Forgot to start Garmin until Inveroran, so add on 1.5? Kenny did a good section here. So much better than last time, pretty positive. He was struggling 2 or 3 miles out from Glencoe, when Chris turned up and we got more cocodamol in. That was a great fillip. 50mph winds, low temps (felt like 2 or 1C is what I have been told) and squally showers, so very cold at Glencoe. Took me an hour to dry off and thaw out. G

Split Summary
===
1) 1m - 12:30(12:30/m) 100cal 4.8/7.37mph
2) 1m - 16:09(16:09/m) 83cal 3.72/7.99mph
3) 1m - 15:46(15:46/m) 81cal 3.81/5.26mph
4) 1m - 12:58(12:58/m) 102cal 4.63/8.22mph
5) 1m - 12:21(12:21/m) 99cal 4.86/6.62mph
6) 1m - 15:27(15:27/m) 82cal 3.88/5.93mph
7) 1m - 15:20(15:20/m) 86cal 3.91/7.37mph
8) 1m - 12:41(12:41/m) 97cal 4.73/7.14mph
9) 0.94m - 19:21(20:30/m) 105cal 2.93/7.37mph

OK, weird logs of the sections done supporting Kenny on WHW. This one was a Kinlochleven where I trotted up to find K and Ross to make sure they got into KLL ok and didn't get lost. About 3.8 miles. Then from KLL to Fort William, but Garmin battery gave out by Lundavra. So adding on 8.7 miles to this one. Kenny did great but tough shift over Lairig Mor, over 5 hours and walking pretty much all. Tried a couple of runs at start of Lairig, but no way he could do it. So walked as quick as poss. But he was in serious pain for whole thing. G

Split Summary
===
1) 1m - 14:45(14:45/m) 83cal 4.07/5.57mph
2) 1m - 16:33(16:33/m) 87cal 3.63/6.05mph
3) 0.21m - 3:05(14:25/m) 17cal 4.16/6.16mph
4) 1m - 16:18(16:18/m) 84cal 3.68/7.03mph
5) 1m - 27:08(27:07/m) 79cal 2.21/4.7mph
6) 1m - 23:47(23:47/m) 78cal 2.52/3.65mph
7) 1m - 21:10(21:10/m) 80cal 2.83/4.17mph
8) 1m - 20:04(20:04/m) 83cal 2.99/3.38mph
9) 1m - 20:07(20:07/m) 84cal 2.98/3.57mph
10) 1m - 20:48(20:48/m) 83cal 2.88/3.47mph
11) 0.8m - 15:19(19:08/m) 67cal 3.14/3.44mph

No bodypump and no Pilates Mon and Tue because house viewing (well, farm viewing. Neither really suitable. I'm trying to stop S dragging me to places she should be able to rule out. One Maddiston by Falkirk, had only borrowed land, not for sale and the other, near Saline, was frankly a sh*thole) Anyhoo, maybe just as well cos I needed the rest after WHW support. But before club running tonight, I wanted to try and foam roller legs, and stretch. Done at lunch time. And some core and sit ups. Good to do something, I think.

Lovely up the hills. Norma's duty, but as she had a weeee race at weekend (WHW #2 woohoo), I offered to help. No newbies so we could do a hill route. Kirsty had also volunteered to step in for Norma and she had a route in mind, so up Johnsburn Woods (even though she didn't join us!) to Rigg, along to Threipmuir, then one group returned via Harlaw, and 6 of us continued Black Springs, side of Black Hill and returned via Green Cleuch and the Beeches. Lovely out. Cold head wind going east but then at our backs for second half. Obviously a few missed runs this week - a 13 and a 14, so way down over all. But that's OK. Achilles on right niggling a bit too. Need to keep doing the eccentric heel lowers? G

Split Summary
===
1) 1m - 10:01(10:01/m) 117cal 5.99/6.91mph
2) 1m - 11:23(11:23/m) 118cal 5.27/6.1mph
3) 1m - 10:52(10:52/m) 111cal 5.52/7.45mph
4) 1m - 9:20(9:20/m) 113cal 6.43/7.81mph
5) 1m - 11:07(11:07/m) 109cal 5.4/8.04mph
6) 1m - 12:17(12:17/m) 109cal 4.89/7.37mph
7) 1m - 8:47(8:47/m) 113cal 6.83/8.68mph
8) 1m - 8:44(8:44/m) 118cal 6.87/8.6mph
9) 1m - 7:34(7:34/m) 122cal 7.92/8.25mph
10) 0.12m - 55(7:57/m) 14cal 7.55/7.83mph

Nice to run with Big Al W. Met at Grays Loan and just trotted up canal and back. Good chat and catch up. Absolutely soaking wet evening, though it had been even heavier earlier in the day. Didn't dampen our spirits though! G

Split Summary
===
1) 1m - 10:56(10:56/m) 108cal 5.49/6.59mph
2) 1m - 9:26(9:26/m) 121cal 6.36/6.59mph
3) 1m - 9:18(9:18/m) 119cal 6.45/8.97mph
4) 1m - 9:20(9:20/m) 121cal 6.42/8.31mph
5) 1m - 9:26(9:26/m) 120cal 6.36/8.06mph
6) 0.37m - 3:29(9:28/m) 45cal 6.34/6.55mph

Wee lunch time run. Wasn't as cold as I thought, jacket and hat off! Felt quite good, but right Achilles niggling. Must gym it. Tried to keep up with a guy doing 7s, but def not comfortable. Ah well, it will come back. 21-22 min target for parkrun tomorrow? G

Split Summary
===
1) 1m - 9:23(9:23/m) 120cal 6.4/7.26mph
2) 0.66m - 5:41(8:34/m) 79cal 7/7.45mph
3) 1m - 8:23(8:23/m) 120cal 7.16/9.81mph
4) 1m - 7:37(7:37/m) 117cal 7.88/8.83mph
5) 0.87m - 6:34(7:32/m) 105cal 7.96/9.14mph

Warm up before Dunfermline parkrun. G

Split Summary
===
1) 1m - 11:31(11:31/m) 105cal 5.21/6.85mph
2) 0.01m - 4(11:27/m) 5.24/6.87mph

A parkrun! Yay, first time to Dunfermline. What a lovely park Pittencrief park is. And it was their 2nd birthday (that's happened to me a few times, completely by accident - Wimbledon common my first parkrun was their 100th and I'm sure I've turned up at others that were first birthday or whatev. Anyway...!) Jogged round start, chatted and said hi to a couple of folk, then picked it up after first half mile? Sprint finish (naughtily overtaking a guy on finish line!) The hills make this one really tricky, but good fun. Then off up to Mum's. Turns out it's only 19 miles from Dalbeath Farm to Mum's. Will we be there in 3 months time?! G

Split Summary
===
1) 1m - 8:02(8:02/m) 118cal 7.47/8.45mph
2) 1m - 7:06(7:06/m) 121cal 8.46/9.64mph
3) 1m - 6:59(6:59/m) 120cal 8.59/11.35mph
4) 0.14m - 47(5:38/m) 15cal 10.64/14.8mph

Cool down after parkrun. Taking pictures. What a pretty park! G

Split Summary
===
1) 1m - 9:21(9:21/m) 118cal 6.42/7.1mph
2) 0.97m - 25:01(25:50/m) 76cal 2.32/7.18mph

Didn't even look at the plan, just thought "a bit longer than I've done so far, say 17ish". Perfect. Company for the first 8 miles as the group all went up Threipmuir (some by cars) then west of Hare Hill to base of Kips, down Drovers Path to The Howe. Then 3 went back and 4 left. At Glencorse they went back via Maidens Cleuch to Harlaw and I continued Phantom's Cleuch by myself. Then Bonaly, cut through the woods to Clubbiedean reservoir, Easter Kinleith, back up Rifle Road above Harlaw, then Black Springs, Threipmuir and back down to village. Perfect. Bit of sun, bit of wind and light showers. Not bad. And felt I was moving OK down the hill at the end, sub 8 min miles! Tired in the pm. Right Achilles a bit tender. Bit of ice and leg up. Need find where to do long run next weekend with the Killers gig down London. Maybe Fri or Mon? G

Split Summary
===
1) 1m - 10:15(10:15/m) 120cal 5.85/6.53mph
2) 1m - 9:59(9:59/m) 122cal 6.01/7.53mph
3) 1m - 12:21(12:21/m) 108cal 4.86/6.53mph
4) 1m - 11:16(11:16/m) 119cal 5.33/6.51mph
5) 1m - 13:49(13:49/m) 111cal 4.34/6.39mph
6) 1m - 14:19(14:19/m) 110cal 4.19/6.57mph
7) 1m - 9:13(9:13/m) 116cal 6.51/6.74mph
8) 1m - 9:18(9:18/m) 122cal 6.45/8.58mph
9) 1m - 14:38(14:38/m) 92cal 4.1/6.68mph
10) 1m - 10:20(10:20/m) 110cal 5.81/7.74mph
11) 1m - 10:53(10:53/m) 108cal 5.51/6.93mph
12) 1m - 9:45(9:45/m) 118cal 6.16/7.31mph
13) 1m - 9:50(9:50/m) 120cal 6.1/7.49mph
14) 1m - 9:11(9:11/m) 112cal 6.53/7.37mph
15) 1m - 10:40(10:40/m) 112cal 5.62/6.91mph
16) 1m - 11:41(11:41/m) 116cal 5.13/7.53mph
17) 1m - 7:54(7:54/m) 120cal 7.6/8.56mph
18) 0.9m - 6:51(7:36/m) 111cal 7.9/8.5mph

Body pump 7pm. Enjoyed that. Tough on chest and shoulders, just cos 1 week off?! Anyhoo, did 55 min gym before! 10 min spin bike, upper back stretches, leg and hip stretches, eccentric heel drops, foam roller, sit ups, plank. Just cos I had the time. G

10 min spin bike before... Body pump 7pm. Enjoyed that. Tough on chest and shoulders, just cos 1 week off?! Anyhoo, did 55 min gym before! 10 min spin bike, upper back stretches, leg and hip stretches, eccentric heel drops, foam roller, sit ups, plank. Just cos I had the time. G

Gym before... Body pump 7pm. Enjoyed that. Tough on chest and shoulders, just cos 1 week off?! Anyhoo, did 55 min gym before! 10 min spin bike, upper back stretches, leg and hip stretches, eccentric heel drops, foam roller, sit ups, plank. Just cos I had the time. G

Pilates after a run! No Carole. Katie replacing and more exercises, less chat! But slightly fewer reps and less intense? Anyway, foam roller before and extra stretches after. G

An automated way of telling that it was raining is based on all the laps shown here - wet jacket sleeve + touch screen watch = false laps! So, the good news is: I did a commute run, and even in the rain. Bad news is v. ploddy, and not even the mileage it's meant to be (12 or 14?). Actually, that's not bad news, it's fine. First commute run since the slipped disc. Building mileage back up. Even if slow. G

Split Summary
===
1) 1m - 9:31(9:31/m) 114cal 6.31/6.72mph
2) 1m - 8:50(8:50/m) 119cal 6.79/7.31mph
3) 0.8m - 6:58(8:40/m) 97cal 6.92/7.24mph
4) 0.42m - 3:31(8:28/m) 52cal 7.09/8.1mph
5) 0.02m - 9(9:42/m) 2cal 6.18/6.91mph
6) 0.04m - 19(8:23/m) 4cal 7.16/6.82mph
7) 0.55m - 4:31(8:16/m) 65cal 7.26/8.18mph
8) 0.21m - 1:48(8:30/m) 25cal 7.06/8.27mph
9) 0m - 2(12:06/m) 4.96/7.28mph

And the run home. Less wet! Gives an excuse to leave work a bit earlier too! Good to go to Pilates. Wee shower at gym first. Need to up this distance eventually. Right Achilles still feeling but hopefully getting better? G

Split Summary
===
1) 1m - 9:19(9:19/m) 117cal 6.44/21.92mph
2) 1m - 9:27(9:27/m) 120cal 6.35/8.41mph
3) 1m - 8:31(8:31/m) 120cal 7.04/7.26mph
4) 1m - 8:35(8:35/m) 121cal 6.99/7.39mph
5) 0.04m - 23(9:21/m) 3cal 6.41/5.66mph

Nice wee club run. I did 2.5 first just along Lymphoy. Then Phil suggested drive to Harlaw and do Maidens, Harbour, Capelaw. When we got there we tumbled back down to Glencorse off south of Capelaw, eventually via Phantoms and returned to Harlaw via Maidens and the Kissing Stone. Only 6 ish miles. Glad I did a bit before. Clearly not the 14 in the plan though! Hoping to do a wee double on Thu with a lunch plod then a bit of easy track. G

Split Summary
===
1) 1m - 9:09(9:09/m) 117cal 6.56/7.95mph
2) 1m - 8:41(8:41/m) 118cal 6.91/7.93mph
3) 0.54m - 4:32(8:25/m) 64cal 7.13/8.16mph
4) 1m - 10:30(10:30/m) 116cal 5.71/8.01mph
5) 1m - 13:29(13:29/m) 111cal 4.45/7.28mph
6) 1m - 16:00(16:00/m) 110cal 3.75/9.5mph
7) 1m - 11:11(11:11/m) 122cal 5.36/6.78mph
8) 1m - 12:38(12:38/m) 118cal 4.75/6.85mph
9) 1m - 8:47(8:47/m) 117cal 6.83/7.85mph
10) 0.2m - 1:42(8:26/m) 25cal 7.12/7.47mph

Wee lunch time plod by myself. Nice and warm out. 16 C or more and no wind. Toasty. Felt quite good. Not fully pingy but at least smoothish. And ankle and Achilles on right almost completely fine? Gentle intervals tonight? G

Split Summary
===
1) 1m - 9:28(9:28/m) 121cal 6.34/7.78mph
2) 1m - 8:27(8:27/m) 120cal 7.1/7.49mph
3) 1m - 8:18(8:18/m) 120cal 7.23/9.54mph
4) 1m - 8:06(8:06/m) 121cal 7.4/7.85mph
5) 0.52m - 3:56(7:31/m) 60cal 7.98/12.31mph

Intervals at track. Kinda! 6:40 is more like old marathon pace and barely even tempo now, should really be half mara pace. Anyway, great banter and fun. Humid and warm 18C? 400s and 800s with 60s (short recoveries) so a decent endurance type sesh. It's all got to help, right? Obv a couple of silly fast 50 or 100m at the end of some, doing bit o racing! Will one never learn?! But at least it was a second session for the day. Doubles. Go me! G

Split Summary
===
1) 1m - 10:01(10:01/m) 112cal 5.99/7.58mph
2) 0.03m - 2:27(1:18:03/m) 2cal 0.77/3.65mph
3) 0.25m - 1:41(6:37/m) 24cal 9.08/9.14mph
4) 0.04m - 49(21:05/m) 4cal 2.85/8.81mph
5) 0.53m - 3:24(6:29/m) 57cal 9.27/9.6mph
6) 0.04m - 1:19(33:47/m) 3cal 1.78/9.56mph
7) 0.26m - 1:33(6:05/m) 21cal 9.87/13.99mph
8) 0.04m - 1:07(27:47/m) 4cal 2.16/13.61mph
9) 0.52m - 3:36(6:52/m) 57cal 8.74/9.02mph
10) 0.03m - 1:17(39:16/m) 3cal 1.53/8.75mph
11) 0.26m - 1:44(6:47/m) 22cal 8.85/9.08mph
12) 0.03m - 1:11(35:43/m) 3cal 1.68/9.16mph
13) 0.53m - 3:37(6:50/m) 58cal 8.78/8.95mph
14) 0.04m - 1:29(36:51/m) 3cal 1.63/9.87mph
15) 0.26m - 1:42(6:26/m) 23cal 9.33/9.46mph
16) 0.05m - 1:23(29:26/m) 3cal 2.04/9.56mph
17) 0.53m - 3:24(6:28/m) 55cal 9.27/9.77mph
18) 0.04m - 1:12(31:39/m) 3cal 1.89/9.87mph
19) 0.27m - 1:43(6:18/m) 24cal 9.51/10.46mph
20) 0.04m - 52(22:32/m) 4cal 2.66/10.69mph
21) 0.52m - 3:30(6:45/m) 56cal 8.88/11.5mph
22) 0.06m - 2:44(49:24/m) 4cal 1.21/11.37mph
23) 0.26m - 1:43(6:37/m) 25cal 9.07/15.99mph
24) 0.46m - 4:35(9:54/m) 52cal 6.06/16.53mph

Goal was 20 with 8 at MP. Well, def did that but ouch! I know the 20 is always hard. But 8 at 7:20s shouldn't be that hard! Anyhoo, good to get that done. Need to build from here! And Bazo says it's normal to take a day off work (at enormous cost) just to do the long run that I can't do cos we're away this weekend. So that's OK! Oh, chucking out the Karrimor socks and the Adidas undies. Holes in both = chaffing. I ought to know better at 10 years of doing this now! And those Trespass trainers fine for 5 milers but rubbish for 20! G

Split Summary
===
1) 1m - 8:57(8:57/m) 117cal 6.7/7.18mph
2) 1m - 7:17(7:17/m) 120cal 8.25/9.58mph
3) 1m - 7:02(7:02/m) 121cal 8.53/9.06mph
4) 1m - 7:14(7:14/m) 121cal 8.29/8.54mph
5) 1m - 7:14(7:14/m) 121cal 8.3/8.87mph
6) 1m - 7:19(7:19/m) 123cal 8.21/9.46mph
7) 1m - 7:19(7:19/m) 122cal 8.2/8.5mph
8) 1m - 7:14(7:14/m) 121cal 8.29/8.58mph
9) 1m - 7:16(7:16/m) 122cal 8.26/9.08mph
10) 1m - 10:14(10:14/m) 116cal 5.86/8.25mph
11) 1m - 9:47(9:47/m) 112cal 6.13/8.06mph
12) 1m - 9:37(9:37/m) 121cal 6.24/8.54mph
13) 1m - 9:40(9:40/m) 124cal 6.21/7.53mph
14) 1m - 9:41(9:41/m) 121cal 6.19/6.45mph
15) 1m - 9:52(9:52/m) 121cal 6.08/7.01mph
16) 1m - 9:23(9:23/m) 121cal 6.39/6.78mph
17) 1m - 9:32(9:32/m) 120cal 6.29/6.8mph
18) 1m - 10:04(10:04/m) 123cal 5.96/6.37mph
19) 1m - 9:47(9:47/m) 121cal 6.13/6.49mph
20) 1m - 10:02(10:02/m) 121cal 5.98/6.47mph
21) 0.04m - 24(9:12/m) 5cal 6.52/6.3mph

A wee run while down in that London. Killers was fab on Saturday. Pooped though and sore legs/feet. But had 45 mins spare, pre check out of hotel, post breakfast (which was a bit uncomfortable, but ok if one goes slow enough. And I certainly can go slow enough!). Had a wee look at map. We were in Belsize Park and looked like Hamstead Heath was no distance away - a mile. 45 mins, so 4.5 miles. perfect. 20C already at 10 in the morning, 26 or 27 later in day. Burnt neck and shoulders from concert day before, but vest was all I had. Solution, take it off part way into run to burn rest of back! So, up the hill from hotel, turned down past hotel, not quite sure where to go, asked a nice young lady, down hill, past Hampstead Heath station, up hill and there it is. Loads of lovely cafes, bakeries and real great street culture. Nice houses and buildings. Actually , really nice area. But 3-4k monthly rental and 600k-1M for a small terraced house or flat? How can people afford to live here?! Anyhoo, into park and random wandering around. Lots of families and buggies and dogs. A few runners and cyclists. Headed as off path and up hill as poss. Really great park. Turned around at 22 mins and came back down a slightly different way. Swimmers in one of the ponds?! Really busy picnickers etc. now. Back to the road, bit early, so wee detour into another area. More nice cafes, even nicer houses! And popped back out right at hotel. Perfect! Back in time for shower and out to sample some of said cafes with MrsS(rrr). Lovely weekend. And Killers, Elbow, Tears for Fears, Mystery Jets, Paridisia and Strypes were all really good. 12 hours on feet at concert on Sat and up since 5 made it tiring. But very chilled Sunday was a good recovery! G

Split Summary
===
1) 1m - 10:39(10:39/m) 113cal 5.63/7.39mph
2) 1m - 9:41(9:41/m) 121cal 6.19/7.72mph
3) 1m - 9:02(9:02/m) 120cal 6.65/8.41mph
4) 1m - 9:27(9:27/m) 122cal 6.35/8.14mph
5) 0.48m - 4:20(9:00/m) 62cal 6.67/8.16mph

Body pump 7pm. Good class. Did stretches and foam roller before and core, pelvic floor and eccentric heel drops for Achilles after. G

Lunch time run on a Monday? Must have been a holiday weekend! 13C out? Compare with 26C yesterday in London. Ach weel! G

Split Summary
===
1) 1m - 9:24(9:24/m) 118cal 6.38/7.91mph
2) 1m - 8:48(8:48/m) 120cal 6.82/7.22mph
3) 1m - 8:20(8:20/m) 118cal 7.2/7.68mph
4) 1m - 8:17(8:17/m) 122cal 7.25/9.1mph
5) 0.53m - 4:11(7:52/m) 65cal 7.63/8.41mph

Good class. Did some foam roller and leg stretches before, and 60 sit ups and more calf stretches after. G

Aha, commute runs are starting again! And from gym this time. Nice morning. Damp but not raining, mild but not too warm. Very ploddy still. Feeling right Achilles a bit at start but OK. G

Split Summary
===
1) 1m - 10:10(10:10/m) 110cal 5.9/7.22mph
2) 1m - 8:51(8:51/m) 120cal 6.78/7.1mph
3) 1m - 9:12(9:12/m) 122cal 6.52/10.04mph
4) 1m - 8:48(8:48/m) 120cal 6.82/7.18mph
5) 0.93m - 8:12(8:46/m) 112cal 6.84/7.24mph

The commute return. Set the watch screen 2 to have ave pace, lap (mile) pace and current pace. Worked quite well. Easy enough to read. Shows how long it's been since I've raced properly that I hadn't set that up again since last time I reset the watch! Turned out nice after rainy morning. Brighter evening. Pilates was good too. MrsS(rrr) away for 3 days. Poor thing sounded quite unwell too. Miss her when she's gone. Hope she can get change of job to work out. Got news last night that boy has stopped the job after 3 weeks. Sacked! But sounds like a tiff with the owner / son over a girl. He sounded OK about it. Is talking about going to Dundee to flatshare with a pal. I'm surprisingly OK with this! Anywhere but Lewis. Lovely place, but lack of opportunity for a young person, I feel. However, concern in flat sharing in a town is lack of support, given his depression and general mental welfare. Tricky times. Viewings on house still going well. But 1 month in and no offer or even notes of interest. Hmmm. Got replacement Humax box and it works well. I mostly just watch on demand now, to be fair. It was good for that. Watched Austrian F1 GP on 4 On Demand. Love how that all "just works" nowadays. Not sure why this has turned into a diary entry!! Oh yeah, it's cos I'm a bit quiet at work! Mileage will be good this week (meant to be a recovery / cut back week, but I am messing it all around. Something longer in hills at club tonight. Will give track a go tomorrow night, fully commute run on Friday, so 13 miles, parkrun Sat, give it a medium blast at Livi, then club long run on Sun, hopefully another 20 but easy up the hills. 60 for week? G

Split Summary
===
1) 1m - 9:18(9:18/m) 116cal 6.46/6.78mph
2) 1m - 9:02(9:02/m) 120cal 6.64/6.89mph
3) 1m - 9:09(9:09/m) 117cal 6.55/7.16mph
4) 1m - 8:40(8:40/m) 121cal 6.92/7.43mph
5) 0.93m - 9:16(9:58/m) 108cal 6.02/7.43mph

Brilliant club run. I did 3 first just along Lymphoy, then we drove up Threipmuir and went to base of Kips. Different groups went variously Monks Rigg to North Esk (Lindsay and Keith), Kips and back to Green Cleuch (Col and Raymond), Drovers to Green Cleuch, then Black Hill (me, Ian S, Helen and Breige) and Drovers and Green Cleuch but not Black Hill (Jo and Hannah). Couple of pics posted on FB cos it was lovely. Happy enough with 10ish for a Wed. G

Split Summary
===
1) 1m - 9:45(9:45/m) 112cal 6.16/7.35mph
2) 1m - 8:35(8:35/m) 122cal 6.99/8.72mph
3) 1m - 8:56(8:56/m) 117cal 6.71/7.95mph
4) 1m - 10:40(10:40/m) 114cal 5.63/7.89mph
5) 1m - 11:58(11:58/m) 115cal 5.02/6.55mph
6) 1m - 12:45(12:45/m) 117cal 4.71/9.16mph
7) 1m - 11:04(11:04/m) 125cal 5.42/10.69mph
8) 1m - 13:54(13:54/m) 109cal 4.32/6.97mph
9) 1m - 10:44(10:44/m) 116cal 5.59/8.16mph
10) 0.05m - 48(15:26/m) 7cal 3.89/6.55mph
11) 1m - 11:53(11:53/m) 113cal 5.05/6.95mph
12) 0.61m - 4:41(7:43/m) 70cal 7.77/10.31mph

That went quite well. Coach said 400s with full recoveries (1:1 effort:rest) Started with 1:37, knew I'd speed up a bit but finished with 1:22. Quite pleased with that. 5:20 mile pace? Great chat as always. Loads of nice folk there - Davie Alexander, pal of Craig S and MacKay, Phil B, Ross M, Chris B, Sharon P, Gail and Craig coaches obv, Sam W, Stephen M, the new Karen Richiee missing though. Apparently Norma lectured her about dog on Sunday run and she hasn't come back. Garh. Felt I wasn't overdoing it. Bit ragged for last couple? Otherwise, reasonably smooth. No pain, but a bit of numbness in right leg as usual?

12 x 400m probably a bit ahead of 5K pace, so that's about right. G

Split Summary
===
1) 0.28m - 3:05(10:53/m) 30cal 5.51/6.57mph
2) 1m - 12:08(12:08/m) 117cal 4.94/6.85mph
3) 0.74m - 11:29(15:33/m) 88cal 3.86/7.08mph
4) 0.25m - 1:37(6:27/m) 23cal 9.3/9.64mph
5) 0.05m - 1:16(27:36/m) 4cal 2.17/9.66mph
6) 0.25m - 1:34(6:09/m) 24cal 9.75/10.4mph
7) 0.07m - 1:41(24:16/m) 5cal 2.47/13.15mph
8) 0.26m - 1:29(5:41/m) 26cal 10.55/10.69mph
9) 0.06m - 1:31(24:07/m) 5cal 2.49/11.33mph
10) 0.26m - 1:28(5:34/m) 24cal 10.77/10.52mph
11) 0.06m - 1:24(22:25/m) 6cal 2.68/10.73mph
12) 0.26m - 1:28(5:37/m) 24cal 10.67/13.71mph
13) 0.07m - 1:17(19:19/m) 7cal 3.1/14.01mph
14) 0.26m - 1:26(5:27/m) 23cal 11/11.31mph
15) 0.07m - 1:35(22:53/m) 6cal 2.62/12.42mph
16) 0.26m - 1:25(5:33/m) 22cal 10.8/14.17mph
17) 0.06m - 1:40(25:37/m) 5cal 2.34/14.17mph
18) 0.26m - 1:24(5:19/m) 24cal 11.29/13.48mph
19) 0.06m - 1:22(21:52/m) 5cal 2.74/15.24mph
20) 0.26m - 1:26(5:33/m) 21cal 10.8/13.38mph
21) 0.07m - 1:42(24:43/m) 5cal 2.43/13.75mph
22) 0.26m - 1:23(5:17/m) 22cal 11.37/14.3mph
23) 0.07m - 1:43(24:04/m) 5cal 2.49/15.09mph
24) 0.26m - 1:23(5:17/m) 23cal 11.37/11.54mph
25) 0.08m - 1:24(18:39/m) 7cal 3.22/12.77mph
26) 0.26m - 1:22(5:20/m) 20cal 11.25/13.78mph
27) 0.3m - 8:59(30:12/m) 23cal 1.99/14.88mph

Wee lunch time plod. Went exploring! Well, if you're gonna go slowly, might as well have fun! Into back of RBS Gogarburn training facility (nettles and a barbed wire fence!) across to main campus, round their trail, into golf club (more nettles) and to get out onto A8 jumped a wall! Bit short on distance back at business park so went out to tram bridge, under (lots of rabbit holes!) and back. Lovely weather - mild, warm sun, cooling breeze. Think taking it short and slow today was good idea. Feeling a bit tight (Achilles, core a bit) G

Split Summary
===
1) 1m - 12:38(12:38/m) 107cal 4.75/7.03mph
2) 1m - 9:16(9:16/m) 117cal 6.47/8.62mph
3) 1m - 10:16(10:16/m) 109cal 5.84/7.56mph
4) 1m - 9:00(9:00/m) 121cal 6.67/7.56mph
5) 0.72m - 5:59(8:21/m) 83cal 7.19/8.6mph

Wee gym after work. Mostly stretches and foam roller, but sit ups, plank, wobble board, single leg dumbell work and eccentric heel drops for Achilles. Then sauna and jacuzzi. Nice. And I cooked. Mexican - packet for sauce, but did onions, peppers, mushrooms, tofu for filling, cheese on top, with salsa, sour cream, jalapenos and refried beans to accompany. Go me!! G

Warm up pre park run. Always better to do a warm up! Felt like a lump o lead! G

Split Summary
===
1) 1m - 10:00(10:00/m) 112cal 6/7.37mph
2) 0.78m - 6:55(8:56/m) 95cal 6.72/10.25mph

Happy enough with that. Was going for sub 20 so 19:57 is pretty accurate! Started slow, usual congestion probably 30 places back, but moved forward, past the buggy guy, past my club mate Keith, past the kids, eventually caught the first lady, her pacer, body builder and couldn't see anyone ahead. Briefly thought I might have been first, but turns out 1 and 2 were just that far ahead! Anyhoo, pleased how I felt at end and pushed on. Nice morning, windy, mild, damp, but about right for Livi. Prob 30s off 6 months ago? Sounds about right too. Hopefully pick up. Nice to see club mates and chat with a few folk. G

Split Summary
===
1) 1m - 6:38(6:38/m) 116cal 9.04/10.02mph
2) 1m - 6:45(6:45/m) 120cal 8.9/11.29mph
3) 1m - 6:19(6:19/m) 118cal 9.51/11.08mph
4) 0.05m - 15(4:54/m) 5cal 12.26/11.12mph

Cool down post parkrun, with Keith and Tracy. G

Split Summary
===
1) 1m - 10:08(10:08/m) 119cal 5.93/6.62mph
2) 1m - 9:31(9:31/m) 120cal 6.31/9.16mph
3) 0.09m - 1:09(12:33/m) 10cal 4.78/6.64mph

Slightly forced 20! Needed to get dog out of house for a potential buyer to view, so couldn't go to club. So did 11.5 out along river through country park and Murieston loop by myself 9.30 - 11.30, then took dog out for an hour along river again until 17 miles, returned dog and did final 3 by myself just down the road to the prep school grounds and back. Job done, exactly 20! All slow and ploddy, but lots of time on feet and mostly off road, which is good. Went over right ankle again, grrr, and right achilles niggly. Have been icing both. Nice morning though. Then out for lunch with MrsS(rrr). She says buyers were keen enough. Fingers crossed. G

Split Summary
===
1) 1m - 11:07(11:07/m) 109cal 5.4/6.35mph
2) 1m - 9:42(9:42/m) 116cal 6.18/8.6mph
3) 1m - 9:37(9:37/m) 121cal 6.24/8.83mph
4) 1m - 11:20(11:20/m) 118cal 5.3/6.62mph
5) 1m - 11:28(11:28/m) 113cal 5.23/7.41mph
6) 1m - 9:38(9:38/m) 121cal 6.23/8.33mph
7) 1m - 11:13(11:13/m) 117cal 5.35/8.6mph
8) 1m - 10:00(10:00/m) 123cal 6/6.89mph
9) 1m - 9:51(9:51/m) 115cal 6.09/9.83mph
10) 1m - 9:06(9:06/m) 121cal 6.6/8.06mph
11) 1m - 11:56(11:56/m) 104cal 5.03/6.72mph
12) 1m - 14:30(14:30/m) 106cal 4.14/7.12mph
13) 1m - 12:07(12:07/m) 88cal 4.95/6.93mph
14) 1m - 10:48(10:48/m) 117cal 5.55/10.23mph
15) 1m - 11:30(11:30/m) 116cal 5.22/7.74mph
16) 1m - 12:37(12:37/m) 98cal 4.75/8.79mph
17) 1m - 12:47(12:47/m) 94cal 4.7/6.51mph
18) 1m - 9:10(9:10/m) 115cal 6.54/7.74mph
19) 1m - 10:06(10:06/m) 124cal 5.94/7.33mph
20) 1m - 9:14(9:14/m) 120cal 6.5/6.89mph
21) 0m - 2(9:01/m) 6.65/6.57mph

Body pump 7pm. Good class. I was rubbish on legs, and actually did light on most things. But that's OK. Foam roller, stretches, core, back twists and 10 min spin bike before. Then some calf and ankle stretches after. Right Achilles still a bit achy.

Foam roller, stretches, core, back twists and 10 min spin bike before bodypump. Then some calf and ankle stretches after. Right Achilles still a bit achy.

Foam roller, stretches, core, back twists and 10 min spin bike before bodypump. Then some calf and ankle stretches after. Right Achilles still a bit achy. G

Outdoors! Only 3rd or 4th time ever. 25C, out on the grass. Did foam roller, stretches, back swings etc. before hand. G

Ooh, that felt nice! Lovely day, was going out after a meeting, Kenny pinged to say was I about, and lo and indeed, behold, a wee run with KJT. Good chat, and got to end feeling fine, so did an extra mile, including 3 or 4 strides at end. Quite pingy. Looking forward to having a go at 2 miler tomorrow. My 3 races for year might be 2, 3.11 and 4 miles! I knew this short distance stuff suited me best! I'm going to assume that the Lactate threshold 5m @ 15k - 1/2 M pace that it wasn't will be covered by the 2 miles tomorrow plus a bit?! G

Split Summary
===
1) 1m - 9:54(9:54/m) 115cal 6.06/7.49mph
2) 1m - 8:23(8:23/m) 121cal 7.15/7.91mph
3) 1m - 8:00(8:00/m) 121cal 7.5/8.31mph
4) 1m - 10:36(10:36/m) 114cal 5.66/7.89mph
5) 0.59m - 4:01(6:47/m) 68cal 8.85/15.99mph

Lunch time plod, trying to go v. easy because of Wed low feeling. Felt less tired at end of day. Massage was great with Sianan J. Never sure if it helps, but it's a good natter and feels good at time (except Achilles that was a bit ouchy!) She def thought back was tight and up at left side (I think that's what Caroline always says too), so she did get into back a bit. Right leg numbness is def still there too. But doesn't seem to be causing me much trouble. I went over ankle again on Sunday run and was really annoyed with myself. But again, it settles down quickly. Maybe ankles will always be vulnerable, esp for off road runner like me. Anyhoo. G

Split Summary
===
1) 1m - 9:38(9:38/m) 119cal 6.23/6.74mph
2) 1m - 9:17(9:17/m) 120cal 6.46/7.26mph
3) 1m - 9:17(9:17/m) 117cal 6.46/7.12mph
4) 1m - 8:44(8:44/m) 121cal 6.87/8.43mph
5) 0.53m - 4:49(9:06/m) 64cal 6.59/7.08mph

The full commute run in. Forgot it was short of 7. Goodo! Lovely morning, cooler, fresher, slight drizzle, but still nice. Canal is such a lovely way to come in, I'm really lucky. So, after Wed feeling rubbish, sleeping at desk and canning the Meadows 2 miler and watching movies and eating ice cream, yesterday's gentle plod was fine and so was this commute run. May be an 18 mile day by accident though cos Danny wants to run at lunch time. Will have to go carefully! I'm working Sunday so this week will be all over the shop. Choice of 20 miler after parkrun on Sat or doing it late on Sunday. Hmm. G

Split Summary
===
1) 1m - 9:35(9:35/m) 117cal 6.27/6.7mph
2) 1m - 9:19(9:19/m) 119cal 6.44/7.58mph
3) 1m - 9:02(9:02/m) 121cal 6.64/8.62mph
4) 1m - 9:05(9:05/m) 121cal 6.6/7.85mph
5) 1m - 9:15(9:15/m) 115cal 6.48/7.08mph
6) 1m - 8:54(8:54/m) 120cal 6.74/7.06mph
7) 0.77m - 6:49(8:48/m) 91cal 6.81/9.31mph

Split Summary
===
1) 1m - 9:49(9:49/m) 114cal 6.11/7.06mph
2) 1m - 8:38(8:38/m) 119cal 6.94/7.43mph
3) 1m - 7:57(7:57/m) 121cal 7.54/8.08mph
4) 1m - 8:32(8:32/m) 118cal 7.03/10.5mph
5) 0.1m - 53(8:27/m) 12cal 7.1/7.06mph