Welcome To Fetcheveryone

Ankle test. Nothing at all the first couple of miles, very mild twinges after that. 🤞🏻
Not too concerned, don’t think I’ve done anything too bad to it after all.

Split Summary
===
1) 1m - 10:01(10:01/m) 132/141bpm 95cal
2) 1m - 9:55(9:55/m) 140/148bpm 94cal
3) 1m - 9:57(9:57/m) 141/152bpm 97cal
4) 0.4m - 3:49(9:31/m) 143/151bpm 36cal

Split Summary
===
1) 1m - 15:49(15:49/m) 97/111bpm 106cal 62/72rpm 3.79/0mph
2) 0.62m - 12:02(19:21/m) 95/108bpm 70cal 58/85rpm 3.1/0mph

Using an ancient fitness band instead of GPS watch (to discourage myself from going too far!) - that 2.97 miles is not right at all.
Similar to yesterday - going to ice the ankle now.

Split Summary
===
1) 1m - 7:44(7:44/m) 140/151bpm 77cal 7.76/0mph
2) 1m - 7:49(7:49/m) 152/160bpm 87cal 7.67/0mph
3) 0.97m - 7:36(7:50/m) 152/161bpm 83cal 7.66/0mph

Split Summary
===
1) 1m - 9:17(9:17/m) 134/149bpm 89cal
2) 1m - 9:19(9:19/m) 150/157bpm 105cal
3) 1m - 9:49(9:49/m) 152/159bpm 112cal
4) 0.75m - 7:15(9:38/m) 155/162bpm 83cal

Cheeky double now it's allowed again
Takes the day 0.1 mile above plan target instead of the several miles below for the last week
Ankle fine

Split Summary
===
1) 1m - 9:06(9:06/m) 136/155bpm 89cal
2) 1m - 8:54(8:54/m) 146/154bpm 99cal
3) 1m - 9:10(9:10/m) 148/158bpm 99cal
4) 0.37m - 3:28(9:21/m) 148/153bpm 37cal

Split Summary
===
1) 1m - 8:49(8:49/m) 143/162bpm 85cal
2) 0.73m - 6:25(8:45/m) 159/166bpm 80cal

Split Summary
===
1) 1m - 9:11(9:11/m) 136/150bpm 93cal
2) 1m - 9:22(9:22/m) 147/158bpm 105cal
3) 1m - 9:06(9:06/m) 146/152bpm 98cal
4) 0.62m - 5:43(9:12/m) 148/154bpm 62cal

Split Summary
===
1) 1m - 9:14(9:14/m) 138/152bpm 98cal
2) 1m - 8:57(8:57/m) 150/156bpm 106cal
3) 1m - 9:09(9:09/m) 152/163bpm 109cal
4) 1m - 9:08(9:08/m) 150/161bpm 101cal
5) 1m - 9:07(9:07/m) 153/161bpm 100cal
6) 1m - 9:31(9:31/m) 152/159bpm 99cal
7) 0m - 1(5:37/m) 146/146bpm

Not the M6 yoga.
Back/knee work, day 5. Found the first couple not as rewarding as previous series but it’s growing on me now. One armed down dogs are not that easy!

No beer jokes today.
Ok just one - the ad I alluded to yesterday (nice ad, shame about the beer)

facebook.com

Planned 24, didn’t get the route quite right, good and tiring session anyway. Decent pace last couple of miles but HR says core temperature going up.

Split Summary
===
1) 1m - 10:35(10:35/m) 128/138bpm 95cal
2) 1m - 10:39(10:39/m) 140/152bpm 102cal
3) 1m - 11:01(11:01/m) 150/162bpm 117cal
4) 1m - 11:11(11:11/m) 149/160bpm 116cal
5) 1m - 9:49(9:49/m) 150/165bpm 104cal
6) 1m - 11:27(11:27/m) 146/156bpm 105cal
7) 1m - 12:43(12:43/m) 137/153bpm 87cal
8) 1m - 10:22(10:22/m) 143/150bpm 87cal
9) 1m - 10:27(10:27/m) 147/158bpm 98cal
10) 1m - 11:13(11:13/m) 144/152bpm 86cal
11) 1m - 12:20(12:20/m) 147/161bpm 95cal
12) 1m - 11:42(11:42/m) 151/162bpm 105cal
13) 1m - 11:02(11:02/m) 147/163bpm 93cal
14) 1m - 11:11(11:11/m) 146/154bpm 83cal
15) 1m - 10:40(10:40/m) 154/163bpm 106cal
16) 1m - 10:30(10:30/m) 160/164bpm 120cal
17) 1m - 11:19(11:19/m) 155/166bpm 111cal
18) 1m - 10:22(10:22/m) 163/169bpm 122cal
19) 1m - 10:22(10:22/m) 166/171bpm 125cal
20) 1m - 10:36(10:36/m) 165/172bpm 120cal
21) 1m - 10:49(10:49/m) 168/176bpm 126cal
22) 1m - 10:20(10:20/m) 168/174bpm 121cal
23) 1m - 10:10(10:10/m) 169/178bpm 120cal
24) 0.01m - 2(5:21/m) 173/173bpm

Split Summary
===
1) 1m - 10:31(10:31/m) 132/149bpm 97cal
2) 1m - 10:02(10:02/m) 138/148bpm 98cal
3) 1m - 9:44(9:44/m) 139/145bpm 91cal
4) 1m - 10:01(10:01/m) 139/145bpm 88cal
5) 1m - 10:25(10:25/m) 140/146bpm 87cal
6) 1m - 10:26(10:26/m) 138/144bpm 80cal
7) 0.08m - 53(10:52/m) 138/141bpm 7cal

Split Summary
===
1) 1m - 8:51(8:51/m) 143/161bpm 98cal
2) 1m - 8:36(8:36/m) 160/165bpm 109cal
3) 1m - 8:34(8:34/m) 169/174bpm 114cal
4) 1m - 8:23(8:23/m) 176/180bpm 116cal
5) 1m - 8:26(8:26/m) 183/187bpm 122cal
6) 1m - 8:50(8:50/m) 186/192bpm 131cal
7) 0.01m - 3(9:01/m) 184/184bpm

Split Summary
===
1) 2.85m - 15:20(5:23/m) 132/155bpm 152cal

Split Summary
===
1) 1m - 10:10(10:10/m) 145/157bpm 109cal
2) 1m - 9:28(9:28/m) 158/170bpm 113cal
3) 1m - 9:20(9:20/m) 159/171bpm 112cal
4) 1m - 9:00(9:00/m) 162/172bpm 110cal
5) 1m - 9:21(9:21/m) 166/185bpm 115cal
6) 1m - 10:09(10:09/m) 173/182bpm 130cal
7) 1m - 9:12(9:12/m) 167/176bpm 112cal
8) 0.07m - 40(9:09/m) 171/172bpm 8cal

Lot of cross legged breathing at the start going into ab masochism. Can feel that...

Split Summary
===
1) 1m - 9:34(9:34/m) 124/142bpm 74cal
2) 1m - 9:14(9:14/m) 137/143bpm 84cal
3) 1m - 9:02(9:02/m) 141/147bpm 86cal
4) 1m - 9:24(9:24/m) 143/146bpm 86cal
5) 1m - 8:17(8:17/m) 155/161bpm 87cal
6) 1m - 9:04(9:04/m) 155/166bpm 99cal
7) 0.14m - 1:13(8:53/m) 157/162bpm 13cal

Watch ascent/descent 351/351m which is in line with the planned course - think the current Fetch analysis is shorting me a bit!

Split Summary
===
1) 1m - 11:16(11:16/m) 138/160bpm 112cal
2) 1m - 10:22(10:22/m) 144/160bpm 102cal
3) 1m - 9:38(9:38/m) 150/167bpm 103cal
4) 1m - 9:54(9:54/m) 152/160bpm 108cal
5) 1m - 10:09(10:09/m) 155/162bpm 112cal
6) 1m - 10:25(10:25/m) 156/169bpm 114cal
7) 1m - 10:28(10:28/m) 153/168bpm 103cal
8) 1m - 10:43(10:43/m) 150/160bpm 93cal
9) 1m - 11:43(11:43/m) 147/165bpm 94cal
10) 1m - 10:23(10:23/m) 149/160bpm 89cal
11) 1m - 9:55(9:55/m) 151/161bpm 88cal
12) 1m - 10:15(10:15/m) 155/165bpm 97cal
13) 1m - 9:39(9:39/m) 155/160bpm 87cal
14) 1m - 10:09(10:09/m) 156/165bpm 92cal
15) 1m - 10:04(10:04/m) 157/163bpm 92cal
16) 1m - 10:27(10:27/m) 160/171bpm 106cal
17) 1m - 11:29(11:29/m) 163/172bpm 120cal
18) 1m - 9:27(9:27/m) 159/165bpm 89cal
19) 0.2m - 2:11(10:44/m) 160/162bpm 20cal

Back to back day 2 brings my logged miles over the last 12 months to exactly 2,000 (highest ever) Felt surprisingly fresh up until 11 miles or so, might have undercooked yesterday for what today was meant to be. Lovely sunny day. Unbelievably the forecast is snow tomorrow.
Underpass under the railway where I turned back on my virtual ultra because it was not only flooded but a long stretch of solid ice even to get to the freezing water was better today - just flooded with cold water almost up to my knees. I've been up to my knees in worse!

Knee was complaining after yesterday's run and aching a bit in bed - felt better anyway by the morning but gave it some intensive physio before heading out on this and picked a route where from half-way on there were short cuts straight home.

Split Summary
===
1) 1m - 11:44(11:44/m) 122/145bpm 96cal
2) 1m - 10:22(10:22/m) 137/147bpm 95cal
3) 1m - 10:04(10:04/m) 140/147bpm 91cal
4) 1m - 9:55(9:55/m) 142/149bpm 92cal
5) 1m - 10:13(10:13/m) 142/152bpm 90cal
6) 1m - 9:39(9:39/m) 146/154bpm 88cal
7) 1m - 10:17(10:17/m) 141/150bpm 79cal
8) 1m - 9:57(9:57/m) 143/150bpm 79cal
9) 1m - 9:44(9:44/m) 146/151bpm 81cal
10) 1m - 9:55(9:55/m) 146/154bpm 85cal
11) 1m - 9:45(9:45/m) 148/153bpm 83cal
12) 1m - 10:12(10:12/m) 152/158bpm 96cal
13) 1m - 10:11(10:11/m) 153/159bpm 90cal
14) 0.2m - 2:02(10:21/m) 155/158bpm 20cal

Knee (much needed) & back work plus Dom 2

Split Summary
===
1) 1m - 9:45(9:45/m) 125/141bpm 84cal
2) 1m - 9:46(9:46/m) 138/149bpm 95cal
3) 1m - 9:55(9:55/m) 141/149bpm 95cal
4) 1m - 9:34(9:34/m) 142/150bpm 87cal
5) 1m - 9:41(9:41/m) 143/150bpm 87cal
6) 1m - 9:48(9:48/m) 144/153bpm 86cal
7) 0.01m - 2(7:37/m) 139/139bpm

Split Summary
===
1) 1m - 9:37(9:37/m) 137/152bpm 95cal
2) 1m - 9:26(9:26/m) 140/146bpm 96cal
3) 0.74m - 7:04(9:34/m) 142/154bpm 71cal

Split Summary
===
1) 1m - 8:56(8:56/m) 140/153bpm 95cal
2) 1m - 9:06(9:06/m) 153/161bpm 107cal
3) 0.22m - 2:05(9:26/m) 147/158bpm 22cal

Random speedwork on a random route. Elements of progressive, tempo and fartlek in there - half mile easy, accelerating to between half and 10k pace by 3 miles, mile easy, half a mile pushing towards track mile pace, rest, jog back. Fast bits would probably add up to a 24-ish 5k.

thedailymash.co.uk

Split Summary
===
1) 1m - 9:08(9:08/m) 131/149bpm 91cal
2) 1m - 8:09(8:09/m) 153/165bpm 102cal
3) 1m - 7:36(7:36/m) 165/177bpm 102cal
4) 0.95m - 9:01(9:32/m) 152/178bpm 103cal
5) 0.47m - 3:19(7:02/m) 171/179bpm 45cal
6) 0.15m - 2:01(13:54/m) 148/178bpm 18cal
7) 0.54m - 5:19(9:54/m) 147/152bpm 51cal

Split Summary
===
1) 1m - 10:30(10:30/m) 134/154bpm 102cal
2) 1m - 10:18(10:18/m) 134/146bpm 93cal
3) 1m - 9:53(9:53/m) 142/150bpm 101cal
4) 1m - 10:16(10:16/m) 140/147bpm 94cal
5) 1m - 9:59(9:59/m) 146/159bpm 100cal
6) 1m - 9:58(9:58/m) 146/153bpm 96cal
7) 1m - 10:48(10:48/m) 142/151bpm 86cal
8) 1m - 10:44(10:44/m) 141/150bpm 85cal
9) 1m - 10:53(10:53/m) 144/149bpm 89cal
10) 1m - 10:27(10:27/m) 145/151bpm 89cal
11) 1m - 10:24(10:24/m) 151/158bpm 103cal
12) 0.92m - 8:45(9:33/m) 151/157bpm 84cal

First time back to Therfield Heath in months, so first decent ascent/distance ratio in a while. Rusty on steep descents in particular. Decent warm up for next week anyway I hope - slopes, chalk, tree roots, even a little bit of snow ⛄️

Split Summary
===
1) 1m - 11:59(11:59/m) 138/155bpm 118cal
2) 1m - 10:21(10:21/m) 143/151bpm 108cal
3) 1m - 10:48(10:48/m) 149/163bpm 121cal
4) 1m - 11:09(11:09/m) 149/168bpm 116cal
5) 1m - 9:31(9:31/m) 144/153bpm 87cal
6) 1m - 12:01(12:01/m) 142/161bpm 102cal
7) 1m - 11:58(11:58/m) 143/156bpm 102cal
8) 1m - 11:37(11:37/m) 147/159bpm 100cal
9) 1m - 10:39(10:39/m) 135/150bpm 71cal
10) 1m - 10:19(10:19/m) 139/152bpm 71cal
11) 1m - 10:26(10:26/m) 147/159bpm 90cal
12) 1m - 13:13(13:13/m) 144/163bpm 106cal
13) 0.19m - 1:53(9:43/m) 153/158bpm 19cal

Usual knee/back plus Dom 2

Split Summary
===
1) 1m - 9:17(9:17/m) 133/148bpm 87cal
2) 1m - 9:24(9:24/m) 140/147bpm 94cal
3) 1m - 9:58(9:58/m) 139/148bpm 92cal
4) 1m - 9:27(9:27/m) 140/151bpm 85cal
5) 1m - 9:40(9:40/m) 140/150bpm 82cal
6) 1m - 10:01(10:01/m) 142/152bpm 85cal
7) 0.56m - 5:30(9:48/m) 142/148bpm 45cal

Split Summary
===
1) 1m - 9:12(9:12/m) 140/151bpm 90cal
2) 1m - 9:00(9:00/m) 147/159bpm 97cal
3) 1m - 9:27(9:27/m) 149/157bpm 101cal
4) 0.86m - 7:41(8:59/m) 152/157bpm 86cal

Split Summary
===
1) 1m - 8:56(8:56/m) 128/146bpm 79cal
2) 1m - 8:49(8:49/m) 144/153bpm 90cal
3) 1m - 9:06(9:06/m) 146/155bpm 98cal
4) 0.5m - 4:40(9:16/m) 148/154bpm 50cal

Usual physio followed by Dom 2