Welcome To Fetcheveryone

A Lomonds hill run by myself. Had to add some bits on to make 10 miles. Was lovely out there - low cloud was actually in darkness at one point. Then sun peaking out under clouds and as I got back to reservoirs bathed in light, the sun was actually warm. Weird! Good to be out. G

Split Summary
===
1) 1m - 11:48(11:48/m) 147/164bpm 151cal 5.09/6.72mph
2) 1m - 10:19(10:19/m) 156/172bpm 139cal 5.82/7.01mph
3) 1m - 9:42(9:42/m) 153/179bpm 126cal 6.18/6.99mph
4) 1m - 10:39(10:39/m) 153/163bpm 140cal 5.63/6.68mph
5) 1m - 10:50(10:50/m) 153/161bpm 138cal 5.54/6.93mph
6) 1m - 14:32(14:32/m) 145/164bpm 144cal 4.13/7.03mph
7) 1m - 9:30(9:30/m) 151/163bpm 103cal 6.32/7.58mph
8) 1m - 9:16(9:16/m) 148/156bpm 96cal 6.48/7.37mph
9) 1m - 9:08(9:08/m) 142/153bpm 68cal 6.57/7.99mph
10) 1m - 8:29(8:29/m) 149/166bpm 86cal 7.07/8.16mph
11) 0m - 6(30:38/m) 145/154bpm 1cal 1.96/6.87mph

First WSW run around the town this week. Wackie Racer is beating me though! 41-25. Prob nothing on Christmas day as going to parkrun outside square. G

Split Summary
===
1) 1m - 11:08(11:08/m) 136/153bpm 126cal 5.39/6.66mph
2) 1m - 9:09(9:09/m) 157/166bpm 120cal 6.56/7.06mph
3) 1m - 9:16(9:16/m) 158/177bpm 127cal 6.48/6.99mph
4) 1m - 9:07(9:07/m) 160/169bpm 123cal 6.58/7.1mph
5) 0.47m - 7:18(15:26/m) 147/165bpm 78cal 3.89/7.47mph

Not the Dunfermline parkrun! Thought it was on, had checked Compendium, but got it wrong. It wasn't! Sis and I did the route anyway. Nice and easy for me! Logged it as a Freedom Run, not done that before. Beautiful day. 0 or 1C, mist and low cloud, with bright sun and blue skies up higher. G

Split Summary
===
1) 1m - 12:28(12:28/m) 147/162bpm 153cal 4.81/6.39mph
2) 1m - 13:16(13:16/m) 154/170bpm 171cal 4.52/5.87mph
3) 1m - 13:17(13:17/m) 156/169bpm 169cal 4.52/5.24mph
4) 0.19m - 2:30(13:04/m) 165/176bpm 34cal 4.59/4.88mph

Not the parkrun warm up! Sis had forgotten barcode so I trotted back to get it. Not required as it turned out that Dunfermline parkrun was not on!

Split Summary
===
1) 0.33m - 3:58(11:55/m) 130/142bpm 43cal 5.04/7.24mph

Late run after doing airport and home drop offs for family. Dark, so just went on streets. Main roads I wouldn't usually do but good for WSW squares! Had my head torch so could do bits off road e.g. Golf course. And my house, obv! G

Split Summary
===
1) 1m - 10:54(10:54/m) 146/168bpm 133cal 5.5/7.24mph
2) 1m - 8:40(8:40/m) 161/169bpm 120cal 6.92/7.41mph
3) 1m - 9:28(9:28/m) 146/164bpm 113cal 6.34/7.2mph
4) 1m - 9:14(9:14/m) 151/161bpm 116cal 6.5/7.43mph
5) 1m - 8:42(8:42/m) 152/159bpm 112cal 6.89/7.45mph
6) 0.67m - 7:26(11:05/m) 152/164bpm 90cal 5.41/7.78mph

Slightly longer local run, getting WSW squares! Meant to do 8 or 9 but a bit short. Just as well as hospital visit after was a bit late. Great to see my mate Andy S a bit brighter after receiving liver biopsy all clear. If it hadn't been he wouldn't have been allowed heart transplant. Crazy that we were so please that he IS allowed to be on transplant list! Long drive 1.5 hours each way but the 2 hours with him was worth it. G

Split Summary
===
1) 1m - 11:47(11:47/m) 133/148bpm 130cal 5.09/7.08mph
2) 1m - 10:46(10:46/m) 156/164bpm 144cal 5.58/7.26mph
3) 1m - 9:27(9:27/m) 158/167bpm 128cal 6.35/7.43mph
4) 1m - 9:09(9:09/m) 153/165bpm 114cal 6.56/7.33mph
5) 1m - 9:29(9:29/m) 163/175bpm 131cal 6.33/7.22mph
6) 1m - 9:41(9:41/m) 161/171bpm 133cal 6.19/7.51mph
7) 1m - 10:21(10:21/m) 159/170bpm 138cal 5.79/6.93mph
8) 0.18m - 3:10(17:43/m) 158/170bpm 39cal 3.39/7.58mph

Trying to stretch the legs n back. G

Split Summary
===
1) 0m - 17:00(/m) 74/128bpm 52cal

Half a lap to cool down back to car. Thanks Craigtoun. Lovely park. Want to visit in summer when the choo choo is going. And the café is open! G

Split Summary
===
1) 0.71m - 6:53(9:41/m) 162/171bpm 96cal 6.2/7.93mph

St Andrews parkrun in Craigtoun park. Lovely, not been there before. Tricky course, narrow in places, some twists and a wee uphill to break rhythm. But I like 3 lappers, was doing lots of Well Dones and Thank yous to runners and marshals on 2nd and 3rd as we passed people. Started about 40 or 50 back from start by mistake (didn't know how congested or fast). So took a good minute or two to thin out, so lost bit of time there. Kept pushing and overtaking. At end didn't want to let anyone go past me, so pushed on. Surprised to see 20:06 on watch. Made mistake of asking RD if course was a little short. Oh no, of course not. But other runners said it was, and strava check says everyone 3.0 to 3.09, not a single one 3.11 or over. Never mind, I'll take it. Quickest parkrun for over 2 years, since before purple patch pre Chester Marathon 2017. That'll do as an end to 2019! Roll on the 2020s! G

Split Summary
===
1) 1m - 6:54(6:54/m) 146/156bpm 88cal 8.7/9.77mph
2) 1m - 6:29(6:29/m) 159/179bpm 91cal 9.25/9.98mph
3) 1m - 6:22(6:22/m) 177/187bpm 101cal 9.43/10.58mph
4) 0.07m - 22(5:17/m) 186/187bpm 6cal 11.35/11.33mph

Warm up, aka toilet stop! Forgot to restart Garmin, so that straight line is prob an extra bit. G

Split Summary
===
1) 0.68m - 7:41(11:20/m) 144/162bpm 93cal 5.29/7.33mph

Walking dog random route for some WSW squares. Fool - in mud and cow umskah up to top of boots. Ew! May need to log a walk to shops tomorrow!! G

Split Summary
===
1) 1m - 21:28(21:28/m) 104/120bpm 135cal 39/104rpm 2.79/4.17mph
2) 0.16m - 15:28(1:37:45/m) 89/116bpm 59cal 3/61rpm 0.61/3.78mph

Nice wee trot around Falkland trails with Norman, Alison R and Kerry from KRR. They were recceing Devils Burden routes. I was just plodding around. Had to do an extra 3 and a bit after less than 7 with them to make my arbitrary 10. Nice morning. Very mild. Of course running in non home square territory did me no favours in WSW. Same as parkrun yesterday. But can't be a total slave to a game! G

Split Summary
===
1) 1m - 18:14(18:14/m) 118/146bpm 164cal 3.29/7.1mph
2) 1m - 23:05(23:05/m) 120/151bpm 173cal 2.6/10.44mph
3) 1m - 13:45(13:45/m) 128/154bpm 127cal 4.36/7.47mph
4) 1m - 17:04(17:04/m) 115/145bpm 119cal 3.52/7.22mph
5) 1m - 15:57(15:57/m) 131/159bpm 146cal 3.76/7.39mph
6) 1m - 20:23(20:23/m) 109/143bpm 115cal 2.94/8.64mph
7) 1m - 14:29(14:29/m) 121/140bpm 113cal 4.14/6.93mph
8) 1m - 13:35(13:35/m) 152/170bpm 173cal 4.42/6.55mph
9) 1m - 9:28(9:28/m) 141/156bpm 96cal 6.34/9.2mph
10) 1m - 9:04(9:04/m) 151/164bpm 113cal 6.62/8.25mph
11) 0m - 3(10:40/m) 153/153bpm 5.63/5.93mph

Body pump at 10.45 on a Monday. Still a packed class. Just cos it's the hols? Great fun. Went easy on legs and back. Niggles not feeling bad though. G

20 mins of foam roller and stretches pre body pump. Good to get back into it! G

Split Summary
===
1) 0m - 9:50(/m) 72/90bpm 24cal

Forgot to describe this. Errr, it was a lovely day cos MrsS(rrr) and I went for walk later in day. It was our anniversary and I was thankful that she was happy to forgo a big posh dinner (actually, she was against it. I do love that woman!) and instead let's go for a nice walk with dog and some lunch locally. So we walked up Glenvale and lunch at Loch Leven's Larder. The walk was one of my run routes and I was delighted to be able to show her some of the Lomonds. Hope I didn't go on too much about it. Parked Glenvale car park (very busy on a lovely day) and then up to John Knox's pulpit but on the better path. Glorious, blue sky all round. Of course, of the people that we say, two were running club mates! Andy L and Scott S and families! S just thinks I know people anywhere I go! Then lunch was great, and movies in the evening. Stayed up to watch fireworks in Edinburgh Castle from the upstairs bedroom windows! Hope we can survive financially this year. 2020 is looking a little scary! G

Split Summary
===
1) 1m - 11:21(11:21/m) 137/149bpm 128cal 5.29/6.8mph
2) 1m - 9:56(9:56/m) 151/177bpm 127cal 6.04/7.1mph
3) 1m - 9:33(9:33/m) 169/187bpm 141cal 6.28/7.1mph
4) 1m - 10:00(10:00/m) 162/167bpm 139cal 6/6.76mph
5) 1m - 11:26(11:26/m) 165/172bpm 163cal 5.25/6.87mph
6) 0.02m - 15(11:14/m) 159/163bpm 3cal 5.34/6.43mph

A wee cool down lap to say thanks to the marshals that I was too out of breath to speak to first 3 times round! G

Split Summary
===
1) 1m - 9:34(9:34/m) 144/166bpm 121cal 6.27/7.89mph
2) 0.02m - 9(9:49/m) 145/146bpm 2cal 6.11/5.99mph

Dunfermline parkrun for New Year's Day. That was fun. Was hoping for 21 or so, bit of a fail! However, not bothered. Started too far back, so didn't get going until round the corner. However, mainly just cos of slow up the hill? Anyhoo, nice to see loads of folk and say a hunner Happy New Years! G

Split Summary
===
1) 1m - 7:41(7:41/m) 147/161bpm 99cal 7.81/9.73mph
2) 1m - 7:09(7:09/m) 167/175bpm 104cal 8.39/9.81mph
3) 1m - 6:52(6:52/m) 172/180bpm 104cal 8.74/10.16mph
4) 0.11m - 37(5:42/m) 178/181bpm 9cal 10.54/10.16mph

Not much of a warm up! Bumped into Dawn P so chatting IR35! G

Split Summary
===
1) 0.29m - 7:05(24:37/m) 129/153bpm 71cal 2.44/6.55mph

Wee run in the rain. Just local. Nice lazy brunch. Movies now! Only got 34 squares for 6.5 miles. Wonder why. Don't think I was off grid? Anyhoo. G

Split Summary
===
1) 1m - 12:17(12:17/m) 133/149bpm 136cal 4.89/6.93mph
2) 1m - 9:27(9:27/m) 157/173bpm 128cal 6.35/7.2mph
3) 1m - 9:36(9:36/m) 157/170bpm 129cal 6.25/7.08mph
4) 1m - 9:18(9:18/m) 157/166bpm 126cal 6.45/7.24mph
5) 1m - 9:16(9:16/m) 167/187bpm 138cal 6.48/7.14mph
6) 1m - 9:15(9:15/m) 172/186bpm 142cal 6.49/7.22mph
7) 0.35m - 4:42(13:32/m) 168/180bpm 69cal 4.43/7.78mph

Not doing WSW so went to Lochore. Parked at my side so only a few mins to drive. When I got to other end, went exploring the paths round golf course. Some lovely paths round that side. More to explore round there. More thoughts about teaching disabled or vulnerable kids to sail? Maybe one day. G

Split Summary
===
1) 1m - 10:18(10:18/m) 150/167bpm 130cal 5.82/7.76mph
2) 1m - 10:13(10:13/m) 149/181bpm 124cal 5.87/7.37mph
3) 1m - 9:01(9:01/m) 143/157bpm 104cal 6.65/7.91mph
4) 1m - 9:44(9:44/m) 139/150bpm 101cal 6.16/7.24mph
5) 1m - 8:48(8:48/m) 146/149bpm 106cal 6.82/7.26mph
6) 0.5m - 4:31(9:06/m) 152/158bpm 58cal 6.59/7.74mph

A local run, a little longer, decided to go to local Loch. Found a better way down too. Shame there is no path round it. Felt really lethargic and tight hips. But plodded on. G

Split Summary
===
1) 1m - 12:27(12:27/m) 145/160bpm 156cal 4.82/7.12mph
2) 1m - 11:10(11:10/m) 158/172bpm 149cal 5.37/6.87mph
3) 1m - 9:41(9:41/m) 164/175bpm 138cal 6.2/8.37mph
4) 1m - 10:34(10:34/m) 167/194bpm 154cal 5.68/7.12mph
5) 1m - 8:36(8:36/m) 179/185bpm 141cal 6.98/7.47mph
6) 1m - 8:48(8:48/m) 176/185bpm 141cal 6.81/7.95mph
7) 1m - 11:04(11:04/m) 165/174bpm 155cal 5.42/7.95mph
8) 0.51m - 7:10(14:09/m) 163/174bpm 94cal 4.24/6.89mph

Almost a long run! Wanted 12 or so but flatter. When Andy J, Norman, Kerry and Alison turned up I thought they'd all be going hillwards, but Anne, Geoff and I would stay flat. Felt bad that I wouldn't get to run with Andy. But, he decided to come with us! So that was perfect - nice easy slow start with Anne and Geoff, then Andy and I pushed on a bit after they turned off at 5 to return for their 10. I'd forgotten with the extra mile run in from the car park it would be 14 not 12. Bonus! Great to chat with Andy for a good while. Double bonus. Felt fine too. Proper start to the year - 43 miles for the week too. Let's do 2020! G

Split Summary
===
1) 1m - 10:48(10:48/m) 126/141bpm 108cal 5.55/7.39mph
2) 1m - 10:14(10:14/m) 141/158bpm 121cal 5.87/6.53mph
3) 1m - 10:14(10:14/m) 153/170bpm 128cal 5.87/6.35mph
4) 1m - 10:08(10:08/m) 130/134bpm 85cal 5.93/6.35mph
5) 1m - 10:29(10:29/m) 130/135bpm 88cal 5.73/6.14mph
6) 1m - 10:03(10:03/m) 136/153bpm 93cal 5.97/6.85mph
7) 1m - 9:19(9:19/m) 138/147bpm 89cal 6.44/6.82mph
8) 1m - 8:47(8:47/m) 140/148bpm 89cal 6.83/7.64mph
9) 1m - 9:16(9:16/m) 144/150bpm 100cal 6.48/7.2mph
10) 1m - 8:38(8:38/m) 148/160bpm 103cal 6.96/7.51mph
11) 1m - 9:04(9:04/m) 148/155bpm 103cal 6.62/7.28mph
12) 1m - 9:29(9:29/m) 147/171bpm 100cal 6.33/9mph
13) 1m - 8:54(8:54/m) 170/190bpm 134cal 6.74/7.45mph
14) 1m - 8:59(8:59/m) 175/189bpm 140cal 6.68/7.43mph
15) 0.3m - 2:42(9:02/m) 166/170bpm 38cal 6.64/7.2mph

Good class as always. Need to get to at least one other class a week! Tight on quads on lunges even with no weight. G

Bit of foam roller and stretch before body pump. Really feels beneficial to do this. Need to do at least twice and preferably 3 times per week. G

Split Summary
===
1) 0m - 18:04(/m) 80/134bpm 62cal

Blood at Lauriston. Yay, eating dark choc, taking ferroglobin and multi vits worked! 142 Hg count, so able to give. Slow donation though, 11 mins. The first nurse didn't get the vein properly, then another one wiggled it about a bit and improved the flow. Ouch! Anyway, got it in the end. Was 40th I think. Booked in for 6.30, got there early and got an earlier slot, but then had to wait until... nearly 6.30. No matter, had my Big Issue to read and people to chat to. I really don't know why everyone doesn't give. It's really so easy. Went to get train, concerned might be quite a wait due to cancellations because of the wind, but was lucky and stepped straight on to the 19.13, which was a few mins delayed. Who stepped on in front of me? SoaPMan! So he and I had a lovely catch up chat. All good! G

Lunch time run back at work. Very windy, so went out through the residential streets and back along canal with wind behind. Can you tell which mile that was?! Nice to get out even if windy and rainy. Not cold though, quite mild. Wiggling around trying to get WSW squares. Didn't get it quite right - got 30. Giving blood tonight, so either easy run or maybe Pilates tomorrow. G

Split Summary
===
1) 1m - 9:36(9:36/m) 147/158bpm 123cal 6.25/7.08mph
2) 1m - 9:05(9:05/m) 159/168bpm 124cal 6.6/7.76mph
3) 1m - 9:03(9:03/m) 148/163bpm 112cal 6.63/7.97mph
4) 1m - 7:34(7:34/m) 161/168bpm 106cal 7.93/9.04mph
5) 0.56m - 4:21(7:49/m) 165/168bpm 61cal 7.68/9.35mph

Wed 19.30 Pilates with Tom. Good class. It's all much easier than the Norton classes with Claire, but still good. And probably I should go easy anyway. It's possible to strain back or other muscles with the unusual movements in Pilates. Really think it's good stretch and some strength work for me though. Glad to hear Tom is running again (was injured last time I was in his class, prob over a year ago). He's in the V70 category! Wed class because didn't run Wed after giving blood Tuesday. Will run again today, Thu. Typically it's cold and tipping it down today having been pleasant blue skies yesterday! Typisk! G

Split Summary
===
1) 0m - 43:32(/m) 86/125bpm 174cal

Spin bike before Pilates because had done as much stretch and foam roller as was reasonable! G

Split Summary
===
1) 0m - 13:14(/m) 123/136bpm 132cal

Foam roller and stretches, and a bit of bridges, sit ups, planks etc. G

Lunch time run, different route, inspired by WSW! Was exactly right distance and normal duration, so all good, even though a bit of road, some residential, bit of riverside and some dead ends, as I was exploring! All good! Very cold and wet morning, but rain got less as I went out and went on! Stripped gloves and hat off and zips down! It's all about having warm kit! Got 33 squares for my 4.5 miles, I think? 59-42 up? G

Split Summary
===
1) 1m - 8:39(8:39/m) 143/165bpm 108cal 6.93/7.93mph
2) 1m - 9:58(9:58/m) 167/178bpm 146cal 6.02/7.78mph
3) 1m - 8:50(8:50/m) 167/174bpm 131cal 6.79/7.85mph
4) 1m - 8:42(8:42/m) 161/169bpm 122cal 6.9/7.95mph
5) 0.47m - 4:15(9:02/m) 161/168bpm 59cal 6.65/7.99mph

A wee lunch time plod. Attempting to get some WSW squares but think I got it a bit wrong. Oh well. Nice day. Cold and a bit icy this morn, but just chilly but clear now. Nice. G

Split Summary
===
1) 1m - 10:00(10:00/m) 147/168bpm 126cal 6/7.35mph
2) 1m - 9:00(9:00/m) 165/171bpm 129cal 6.66/7.37mph
3) 1m - 8:35(8:35/m) 162/170bpm 122cal 6.99/8.16mph
4) 1m - 8:15(8:15/m) 166/174bpm 121cal 7.27/8.25mph
5) 0.73m - 6:04(8:16/m) 170/175bpm 92cal 7.26/7.78mph

Wettest run ever?! Bailed parkrun. But still wanted a general run. 11am late start and absolutely bucketing it down. Feet soaking in 5 mins. But after 15 put good down and eventually gloves off. Just plodded round. And got a loaf on way home. Tree n decs down and in loft. Chores done! G

Split Summary
===
1) 1m - 11:58(11:58/m) 132/152bpm 129cal 5.01/7.35mph
2) 1m - 8:28(8:28/m) 159/171bpm 117cal 7.09/7.43mph
3) 1m - 8:43(8:43/m) 162/170bpm 119cal 6.89/7.43mph
4) 1m - 9:15(9:15/m) 163/171bpm 129cal 6.48/7.39mph
5) 1m - 10:26(10:26/m) 164/183bpm 146cal 5.75/7.45mph
6) 0.24m - 4:43(19:49/m) 161/172bpm 63cal 3.03/7.68mph

Not quite as wet and wild as Saturday's run, but still very wet underfoot and colder, with quite a strong breeze. Felt really tired and heavy legged. Had a 2.5 hour time limit, so ready to go 10ish, out door 10.30 back for 1 for C and J visiting 2pm. Turns out they were coming 13.30 so we were late picking them up. MrsS(rrr)'s time management! No harm done. And they were staying over. Didn't realise that! However, nice to see them. Anyway, the run - nice to see 6 deer (or 7, depending whether one of the 6 was same one I saw on way out!), 2 or 3 buzzards. Not a single human - a dog walker in the distance, maybe, but no one that I crossed paths with or to say hi to. Just me! And my thoughts. Was fine. Went round the hill, across at Crossgates, past Cuttlehill farm towards Lochgelly and turned round at wind turbine T8 (of 9)! And just straight back because not doing WSW squares or anything. Very ploddy, but good exercise? And no significant niggles. Right knee a bit, right ankle maybe? And right hamstring? But not much. XC this Saturday to come. That will be... interesting! G

Split Summary
===
1) 1m - 14:23(14:23/m) 149/170bpm 180cal 4.17/6.82mph
2) 1m - 10:52(10:52/m) 159/170bpm 143cal 5.52/6.62mph
3) 1m - 10:43(10:43/m) 146/164bpm 120cal 5.6/6.43mph
4) 1m - 9:48(9:48/m) 139/148bpm 96cal 6.12/6.93mph
5) 1m - 10:11(10:11/m) 146/152bpm 115cal 5.9/6.7mph
6) 1m - 10:35(10:35/m) 155/170bpm 130cal 5.67/6.95mph
7) 1m - 9:29(9:29/m) 157/166bpm 124cal 6.33/6.64mph
8) 1m - 9:27(9:27/m) 151/163bpm 101cal 6.35/6.82mph
9) 1m - 9:27(9:27/m) 146/157bpm 85cal 6.35/6.93mph
10) 1m - 10:15(10:15/m) 149/162bpm 97cal 5.86/6.97mph
11) 1m - 10:10(10:10/m) 148/156bpm 95cal 5.9/6.62mph
12) 1m - 9:43(9:43/m) 146/157bpm 80cal 6.18/7.49mph
13) 1m - 10:05(10:05/m) 153/171bpm 111cal 5.95/6.97mph
14) 1m - 11:57(11:57/m) 152/162bpm 123cal 5.02/6.57mph
15) 1m - 11:34(11:34/m) 152/166bpm 119cal 5.19/7.43mph
16) 0.11m - 1:22(12:27/m) 158/161bpm 17cal 4.82/6.99mph

That was fun, as always! Light weight on squats. But no weight on lunges. Bit heavier on shoulders. Fun and games! G

Foam roller, leg stretches and some sit ups and planks before body pump. G

Split Summary
===
1) 0m - 22:35(/m) 81/119bpm 82cal

Lunch time run, feeling heavy legged as always! Round south side of town, some lovely roads. Grange Loan is particularly nice! Slight error on WSW squares - couldn't remember how far east I should go, should have just stopped at Findhorn Place. And I'm never sure if it's better to even take the opponent's squares or get new ones? Anyhoo, overlapped on two. So from 0-34 to 33-32! Nice to be out even if cold, windy and a bit drizzly. G

Split Summary
===
1) 1m - 9:33(9:33/m) 138/152bpm 113cal 6.28/7.22mph
2) 1m - 8:48(8:48/m) 158/185bpm 119cal 6.82/7.89mph
3) 1m - 9:08(9:08/m) 166/178bpm 131cal 6.57/7.68mph
4) 1m - 8:18(8:18/m) 166/173bpm 120cal 7.23/7.95mph
5) 0.46m - 4:02(8:50/m) 170/176bpm 59cal 6.79/8.18mph

KRR intervals at the Fife cycle park. Horrible, windy night. And cold. Ran whole thing with a bobble hat on. That must be worth a few seconds! As ever, started slowish and picked it up towards the end. At least jacket was off for last couple!

5 x 4min with 3 min recoveries. I did
00:07:28 868.86m
00:06:53 901.04m
00:06:47 949.31m
00:06:42 917.13m
00:06:18 965.4m

So, just about 5km pace by the end, but started more like MP! A true progressive! Nice to see a dozen or more braving the weather and 2 coaches, stars. Got a shout out for XC on Sat too. G

Split Summary
===
1) 1m - 13:20(13:20/m) 144/165bpm 163cal 4.5/7.26mph
2) 1m - 12:58(12:58/m) 162/185bpm 173cal 4.63/6.26mph
3) 1m - 11:08(11:08/m) 163/173bpm 153cal 5.39/9.39mph
4) 1m - 9:02(9:02/m) 157/173bpm 117cal 6.64/9.37mph
5) 1m - 8:57(8:57/m) 156/180bpm 105cal 6.71/9.93mph
6) 1m - 8:10(8:10/m) 163/180bpm 109cal 7.34/10.46mph
7) 0.55m - 7:50(14:17/m) 159/185bpm 84cal 4.2/11.23mph

Head torch run along lochside. Nice and chatty. Surprised to see 8:16 mile in there! Lochside was wild, could hear the waves lapping! Double day, but resting Friday before Sat XC with lunch out at work. G

Split Summary
===
1) 1m - 11:04(11:04/m) 131/157bpm 121cal 5.42/6.85mph
2) 1m - 15:38(15:38/m) 122/153bpm 141cal 3.84/6.93mph
3) 1m - 8:52(8:52/m) 148/154bpm 113cal 6.76/7.64mph
4) 1m - 8:16(8:16/m) 152/162bpm 105cal 7.26/7.62mph
5) 1m - 9:12(9:12/m) 151/163bpm 115cal 6.53/7.24mph
6) 1m - 12:12(12:12/m) 145/159bpm 128cal 4.92/7.22mph
7) 1m - 8:49(8:49/m) 155/164bpm 113cal 6.81/7.35mph
8) 0.09m - 49(8:42/m) 160/162bpm 11cal 6.89/7.37mph

Lunch time easy run. Trying to get some WSW squares but it won't be enough 82-52 down and prob won't run tomorrow. Doing double today with head torch run tonight and rest tomorrow, so no more runs in grid. Nice to be out but feeling a bit heavy after yesterday's speed probably. G

Split Summary
===
1) 1m - 9:07(9:07/m) 143/164bpm 113cal 6.58/7.2mph
2) 1m - 9:19(9:19/m) 152/163bpm 121cal 6.44/7.01mph
3) 1m - 9:22(9:22/m) 150/160bpm 119cal 6.4/7.22mph
4) 1m - 9:04(9:04/m) 144/157bpm 102cal 6.62/7.89mph
5) 0.55m - 4:56(9:01/m) 151/155bpm 61cal 6.66/7.76mph