Welcome To Fetcheveryone

The plan for this was to bring it in inside 8 hours, to reassure myself that hitting the cutoffs for the NDW50 was realistic. Not really done enough hills, and my descending skills are still terrible anyway. Work to be done, though today was as much climb and descent as the whole NDW50.

Mission accomplished, though in the company of that race, I suspect I was about 3 places off DFL. Knew this going in. 8 hours would have been 6th from last last year, 7:50 8th from last. I was 50 minutes ahead of the full marathon cut off, though, so no concerns about that! Allowing for climb, this is in line with my time at Chiltern Ridge last year, but I felt much stronger at the end of this. I slowed up a little bit late on, more walking more often than lower top speed, and some of that was all those sisters and a gentle but very long climb which I'd probably have run more of earlier.

Weather patchy, quite wet at the start and windy throughout. Went from 3 layers down to 1, then walking back to the car thought my hands were going to freeze up. Should have put my gloves back on, took ages to warm them up again.

Falling over count 1 - not mud, weirdly, but steep skiddy turf where the shoes could not quite keep a grip (saw one guy go over twice on a similar bit later, fine both times fortunately).
Wrong turns count 1: arrow looked as though it was pointing through a gate, actually the lane to the left of it. Someone called me back pretty quickly, and it was looking wrong anyway, no more markers and no single clear path.

Challenging (though not as challenging as the Lakeland Trails race) and good fun, with some great views of the cliffs and lighthouses along the way 🙂

Split Summary
===
1) 1m - 12:42(12:42/m) 132/154bpm 113cal
2) 1m - 14:26(14:26/m) 148/157bpm 153cal
3) 1m - 13:17(13:17/m) 152/165bpm 137cal
4) 1m - 10:09(10:09/m) 154/163bpm 112cal
5) 1m - 14:39(14:39/m) 156/169bpm 150cal
6) 1m - 15:01(15:01/m) 152/171bpm 129cal
7) 1m - 10:26(10:26/m) 161/168bpm 121cal
8) 1m - 14:19(14:19/m) 162/170bpm 162cal
9) 1m - 11:54(11:54/m) 162/175bpm 128cal
10) 1m - 16:14(16:14/m) 163/170bpm 168cal
11) 1m - 9:58(9:58/m) 161/168bpm 99cal
12) 1m - 10:09(10:09/m) 157/168bpm 88cal
13) 1m - 13:57(13:57/m) 158/169bpm 121cal
14) 1m - 12:50(12:50/m) 155/166bpm 99cal
15) 1m - 12:34(12:34/m) 163/177bpm 123cal
16) 1m - 16:04(16:04/m) 161/176bpm 144cal
17) 1m - 14:02(14:02/m) 163/170bpm 135cal
18) 1m - 15:59(15:59/m) 157/173bpm 113cal
19) 1m - 14:20(14:20/m) 152/160bpm 110cal
20) 1m - 15:36(15:36/m) 157/166bpm 126cal
21) 1m - 14:29(14:29/m) 155/172bpm 104cal
22) 1m - 16:39(16:39/m) 160/168bpm 138cal
23) 1m - 11:56(11:56/m) 163/170bpm 114cal
24) 1m - 10:29(10:29/m) 163/173bpm 100cal
25) 1m - 14:05(14:05/m) 154/165bpm 111cal
26) 1m - 12:07(12:07/m) 157/163bpm 92cal
27) 1m - 12:34(12:34/m) 155/164bpm 91cal
28) 1m - 16:46(16:46/m) 152/164bpm 119cal
29) 1m - 16:10(16:10/m) 147/161bpm 111cal
30) 1m - 12:47(12:47/m) 153/165bpm 100cal
31) 1m - 14:46(14:46/m) 151/167bpm 101cal
32) 1m - 14:55(14:55/m) 147/161bpm 112cal
33) 1m - 15:41(15:41/m) 150/162bpm 121cal
34) 1m - 11:19(11:19/m) 151/165bpm 88cal
35) 0.6m - 7:07(11:51/m) 154/162bpm 58cal

Split Summary
===
1) 1m - 16:21(16:21/m) 90/108bpm 97cal 59/65rpm
2) 1m - 17:04(17:04/m) 93/105bpm 98cal 60/64rpm
3) 0.13m - 2:26(18:10/m) 98/102bpm 13cal 49/63rpm

Home day 17
Too much seated at the start for my liking, but it's good for me.

Home day 18
Liked this one, mainly played to my strengths but still stretched me (the crunchy bits at the start could have been fun...)
Added a few minutes of sitting cross legged at the end to practice that a bit.

Plus some rollering and back/knee work.
Home day 19
Liked this one again. Took almost two seconds to fall back out of crow 🙂

Split Summary
===
1) 1m - 5:19(5:19/m) 124/139bpm 50cal
2) 0.64m - 3:41(5:45/m) 138/148bpm 41cal

Split Summary
===
1) 1m - 9:06(9:06/m) 135/156bpm 88cal
2) 1m - 9:29(9:29/m) 145/149bpm 101cal
3) 1m - 9:47(9:47/m) 145/152bpm 100cal
4) 0.12m - 1:02(8:51/m) 143/147bpm 9cal

Home day 20
Fairly relaxed one

Split Summary
===
1) 1m - 8:46(8:46/m) 142/158bpm 92cal
2) 1m - 8:47(8:47/m) 161/172bpm 112cal
3) 1m - 9:14(9:14/m) 149/176bpm 102cal
4) 1m - 9:23(9:23/m) 157/165bpm 115cal
5) 0.37m - 3:40(9:54/m) 157/165bpm 44cal

Home day 21

Mostly stretchy. Quite relaxed. Sitting cross legged with hands on stomach was a strain.

Bit of rollering first and a few minutes of the strain above, forward fold, runners stretch and child’s pose to finish up.

Fake parkrun
Not doing this one again, the course is clearly long Mildly unimpressed by the dog owners who did politely move in single file to the far side of the path, while leaving their dog in front of me sideways on blocking me from doing anything but waiting or going too close to them.

Split Summary
===
1) 1m - 9:09(9:09/m) 139/155bpm 88cal
2) 1m - 8:53(8:53/m) 157/166bpm 110cal
3) 1m - 9:26(9:26/m) 164/169bpm 121cal
4) 0.4m - 3:44(9:20/m) 161/167bpm 47cal

Home day 22

My hips ain’t flexible.

Split Summary
===
1) 1m - 9:04(9:04/m) 137/150bpm 90cal
2) 1m - 8:57(8:57/m) 154/163bpm 109cal
3) 1m - 8:39(8:39/m) 159/164bpm 109cal
4) 1m - 9:03(9:03/m) 159/164bpm 110cal
5) 0.67m - 5:55(8:52/m) 166/177bpm 75cal

Home day 23

20 mins the video
10 mins before knee/back work
Couple of minutes after a few extra poses, mainly balance.

Good session, individually taxing bits but not too long on any of them.

Split Summary
===
1) 1m - 8:54(8:54/m) 145/160bpm 97cal
2) 1m - 8:46(8:46/m) 160/165bpm 112cal
3) 1m - 8:10(8:10/m) 167/174bpm 108cal
4) 1m - 8:25(8:25/m) 171/176bpm 113cal
5) 0.16m - 1:21(8:29/m) 170/172bpm 18cal

Home day 24

Short and sweet
Plus a bit of extra kneeling to stretch front of ankle and a few push ups.

Split Summary
===
1) 1m - 9:16(9:16/m) 142/157bpm 97cal
2) 1m - 9:22(9:22/m) 150/165bpm 103cal
3) 1m - 8:51(8:51/m) 161/165bpm 112cal
4) 1m - 8:56(8:56/m) 162/171bpm 113cal
5) 0.3m - 2:43(8:56/m) 163/168bpm 34cal

Home day 25
Short & sweet again, but hard because exposed my weaknesses of inflexible hips and tight calves and hamstrings. Though the calves are noticeably better for these sessions.

Split Summary
===
1) 1m - 8:57(8:57/m) 143/158bpm 92cal
2) 1m - 8:27(8:27/m) 160/170bpm 108cal
3) 1m - 8:32(8:32/m) 165/172bpm 111cal
4) 1m - 8:52(8:52/m) 169/176bpm 117cal
5) 1m - 8:22(8:23/m) 175/189bpm 115cal

8 flights, 20 m climb

Feel this should be cross training but the closest thing is step machine, which this isn’t. Will ask Ian 🙂

Split Summary
===
1) 0m - 2:16(/m) 150/162bpm 31cal

Lovely warm afternoon for a run. Everyone being good about distancing. Not many folk on Coldhams Common & easy to keep going & spaced out. If I could read these notes from a year ago, I’d be deeeeeeply confused by them.

Followed up by running up and down some stairs as there is zero chance of hill work for the moment.

Split Summary
===
1) 1m - 9:06(9:06/m) 143/155bpm 96cal
2) 1m - 8:48(8:48/m) 160/167bpm 112cal
3) 1m - 8:49(8:49/m) 165/170bpm 114cal
4) 1m - 8:50(8:50/m) 169/174bpm 117cal
5) 1m - 9:16(9:16/m) 169/174bpm 121cal
6) 1m - 8:59(8:59/m) 172/180bpm 119cal
7) 0.33m - 3:01(9:14/m) 170/179bpm 39cal

Split Summary
===
1) 1m - 8:51(8:51/m) 137/152bpm 85cal
2) 1m - 8:50(8:50/m) 155/163bpm 107cal
3) 1m - 8:48(8:48/m) 158/165bpm 106cal
4) 0.85m - 7:24(8:42/m) 162/169bpm 92cal

Half marathon ish pace.

Low drop shoes (6mm). Heels slightly twitchy about them. May do something like this for wu/parkrun/cd at some point on Saturday.

Split Summary
===
1) 1m - 8:40(8:40/m) 145/159bpm 95cal
2) 1m - 8:07(8:07/m) 160/165bpm 103cal
3) 1m - 8:27(8:27/m) 164/169bpm 108cal
4) 0.58m - 4:58(8:30/m) 160/165bpm 61cal

Home day 26
Ok

Saw someone walking their large dog by cycling along the pavement next to it. Die runner scum, though, obviously, we are the root of all evil.

Split Summary
===
1) 1m - 9:04(9:04/m) 138/155bpm 91cal
2) 1m - 8:27(8:27/m) 157/163bpm 105cal
3) 1m - 8:37(8:37/m) 161/164bpm 110cal
4) 0.47m - 4:14(9:03/m) 162/167bpm 55cal