Yoga outside

1) 1m - 5:46(5:46/m) 92/106bpm 18cal 10.4/13.9mph
2) 1m - 5:21(5:21/m) 95/106bpm 20cal 11.21/12.65mph
3) 1m - 4:49(4:49/m) 95/103bpm 20cal 12.44/14.29mph
4) 1m - 5:10(5:10/m) 98/105bpm 22cal 11.6/12.8mph
5) 1m - 5:14(5:14/m) 93/104bpm 17cal 11.46/12.98mph
6) 1m - 5:06(5:06/m) 96/105bpm 18cal 11.75/13.69mph
7) 1m - 4:52(4:52/m) 95/103bpm 19cal 12.34/15.72mph
8) 1m - 4:11(4:11/m) 93/102bpm 14cal 14.33/16.84mph
9) 1m - 4:30(4:30/m) 96/103bpm 18cal 13.32/16mph
10) 1m - 4:29(4:29/m) 100/113bpm 19cal 13.4/17.02mph
11) 1m - 5:04(5:04/m) 94/101bpm 17cal 11.84/13.34mph
12) 1m - 4:57(4:57/m) 94/104bpm 16cal 12.12/14.33mph
13) 1m - 5:04(5:04/m) 94/101bpm 16cal 11.85/14.1mph
14) 1m - 5:22(5:22/m) 94/105bpm 18cal 11.19/13.58mph
15) 1m - 4:36(4:36/m) 101/118bpm 19cal 13.03/13.61mph
16) 1m - 4:39(4:39/m) 105/121bpm 17cal 12.92/14.97mph
17) 0.95m - 6:04(6:23/m) 111/140bpm 23cal 9.41/14.47mph
+6.42 miles to yoga

Afternoon shopping in Cambridge

1) 1m - 5:48(5:48/m) 98/111bpm 23cal 10.33/12.52mph
2) 1m - 4:52(4:52/m) 104/121bpm 23cal 12.32/16.92mph
3) 1m - 5:03(5:03/m) 101/108bpm 22cal 11.9/13.31mph
4) 1m - 5:07(5:07/m) 105/115bpm 23cal 11.71/15.62mph
5) 1m - 4:38(4:38/m) 110/122bpm 22cal 12.93/19.27mph
6) 1m - 6:12(6:12/m) 98/105bpm 21cal 9.68/13.95mph
7) 1m - 5:52(5:52/m) 98/111bpm 20cal 10.24/13.61mph
8) 1m - 4:56(4:56/m) 110/119bpm 26cal 12.15/14.65mph
9) 1m - 4:56(4:56/m) 105/112bpm 20cal 12.15/14.77mph
10) 1m - 5:00(5:00/m) 108/116bpm 22cal 12.01/14.1mph
11) 1m - 4:54(4:54/m) 108/112bpm 23cal 12.25/13.29mph
12) 1m - 4:39(4:39/m) 105/112bpm 19cal 12.9/14.03mph
13) 1m - 4:25(4:25/m) 113/120bpm 24cal 13.57/17.14mph
14) 0.33m - 2:57(5:05/m) 108/116bpm 3cal 11.82/13.68mph

On the Hewitt o St. Ives via Cottenham, Willingham, Ramper Road and nature reserve roads. Only a very light breeze.

1) 1m - 5:57(5:57/m) 91/100bpm 18cal 10.09/11.73mph
2) 1m - 5:41(5:41/m) 93/104bpm 19cal 10.57/12.21mph
3) 1m - 5:22(5:22/m) 93/99bpm 18cal 11.2/12.25mph
4) 1m - 5:13(5:13/m) 97/109bpm 19cal 11.5/12.61mph
5) 1m - 4:52(4:52/m) 97/104bpm 18cal 12.33/13.15mph
6) 1m - 5:05(5:05/m) 97/106bpm 19cal 11.79/15.86mph
7) 1m - 5:01(5:01/m) 99/105bpm 20cal 11.97/13.96mph
8) 1m - 5:13(5:13/m) 97/108bpm 18cal 11.5/13.4mph
9) 1m - 5:11(5:11/m) 94/100bpm 16cal 11.57/13.08mph
10) 1m - 5:17(5:17/m) 95/109bpm 19cal 11.36/13.06mph
11) 1m - 4:44(4:44/m) 93/99bpm 15cal 12.68/14.69mph
12) 1m - 4:31(4:31/m) 92/102bpm 13cal 13.26/19.13mph
13) 1m - 5:11(5:11/m) 91/98bpm 14cal 11.59/12.25mph
14) 1m - 5:18(5:18/m) 93/100bpm 17cal 11.32/12.07mph
15) 1m - 5:06(5:06/m) 91/100bpm 16cal 11.78/13.88mph
16) 1m - 5:11(5:11/m) 92/97bpm 17cal 11.56/13.76mph
17) 1m - 5:06(5:06/m) 95/103bpm 17cal 11.78/14.61mph
18) 1m - 4:49(4:49/m) 95/100bpm 16cal 12.44/14.4mph
19) 1m - 5:13(5:13/m) 95/104bpm 16cal 11.5/14.38mph
20) 1m - 5:20(5:20/m) 93/104bpm 14cal 11.26/15.73mph
21) 1m - 4:51(4:51/m) 95/104bpm 15cal 12.35/16.19mph
22) 1m - 4:30(4:30/m) 97/107bpm 15cal 13.32/17.74mph
23) 1m - 4:19(4:19/m) 105/111bpm 19cal 13.92/15.9mph
24) 1m - 4:28(4:28/m) 103/107bpm 18cal 13.43/16.56mph
25) 1m - 4:41(4:41/m) 104/110bpm 20cal 12.82/14.43mph
26) 1m - 4:20(4:20/m) 103/110bpm 16cal 13.85/16.16mph
27) 1m - 4:19(4:19/m) 105/111bpm 17cal 13.9/15.35mph
28) 1m - 4:05(4:05/m) 105/111bpm 16cal 14.67/16.47mph
29) 1m - 4:18(4:18/m) 109/117bpm 19cal 13.97/15.65mph
30) 1m - 4:27(4:27/m) 110/115bpm 19cal 13.49/15.59mph
31) 1m - 4:25(4:25/m) 111/116bpm 20cal 13.6/16.09mph
32) 1m - 4:57(4:57/m) 110/118bpm 20cal 12.12/13.3mph
33) 1m - 4:47(4:47/m) 110/120bpm 20cal 12.55/14.23mph
34) 0.65m - 3:03(5:22/m) 109/115bpm 4cal 11.18/12.75mph

Test run for next Saturday's Littleport 10k race. Today was 22C with 47% humidity, next Sunday is forecast to be warmer with greater humidity, and I'm probably neither fit nor healthy enough to cope with that.

1) 1m - 10:27(10:27/m) 118/129bpm 72cal 5.74/7.28mph
2) 1m - 9:55(9:55/m) 129/133bpm 79cal 6.05/8.1mph
3) 1m - 9:45(9:45/m) 127/133bpm 66cal 6.16/7.17mph
4) 1m - 9:46(9:46/m) 129/135bpm 65cal 6.14/8.5mph
5) 1m - 9:18(9:18/m) 134/140bpm 65cal 6.45/8.01mph

To Co-Op via Swavesey and Longstanton.

1) 1m - 6:23(6:23/m) 89/100bpm 17cal 9.41/11.43mph
2) 1m - 4:57(4:57/m) 94/103bpm 17cal 12.11/14.53mph
3) 1m - 5:03(5:03/m) 101/109bpm 22cal 11.88/13.2mph
4) 1m - 5:08(5:08/m) 99/110bpm 22cal 11.69/17.43mph
5) 1m - 5:23(5:23/m) 100/105bpm 23cal 11.13/13.23mph
6) 1m - 5:11(5:11/m) 95/105bpm 16cal 11.56/12.52mph
7) 1m - 5:26(5:26/m) 94/106bpm 20cal 11.03/12.26mph
8) 1m - 5:35(5:35/m) 98/107bpm 19cal 10.74/12.55mph
9) 1m - 5:30(5:30/m) 97/104bpm 18cal 10.93/12.08mph
10) 1m - 4:29(4:29/m) 87/96bpm 13cal 13.39/17.66mph
11) 1m - 4:53(4:53/m) 92/103bpm 17cal 12.31/14.21mph
12) 1m - 4:28(4:28/m) 92/95bpm 12cal 13.45/14.56mph
13) 1m - 4:47(4:47/m) 97/104bpm 15cal 12.52/14.19mph
14) 1m - 5:10(5:10/m) 93/100bpm 15cal 11.61/13.25mph
15) 1m - 5:23(5:23/m) 91/104bpm 18cal 11.15/12.86mph
16) 1m - 5:01(5:01/m) 96/105bpm 15cal 11.95/13.94mph
17) 1m - 4:54(4:54/m) 97/106bpm 14cal 12.23/14.41mph
18) 1m - 5:07(5:07/m) 95/103bpm 14cal 11.74/14.94mph
19) 1m - 4:52(4:52/m) 92/103bpm 12cal 12.34/14.24mph
20) 1m - 4:54(4:54/m) 95/105bpm 16cal 12.24/13.76mph
21) 1m - 4:35(4:35/m) 98/103bpm 15cal 13.1/14.86mph
22) 1m - 4:29(4:29/m) 102/108bpm 15cal 13.36/14.89mph
23) 1m - 4:52(4:52/m) 100/108bpm 16cal 12.31/14.65mph
24) 0.17m - 45(5:05/m) 94/94bpm 11.82/11.63mph

Pilates with Tasha

To Pilates. Temperature 32C.

On the Hewitt to Royal Papworth Hospital for CT scan followed by trip to see a former work friend, then home.

1) 1m - 6:12(6:12/m) 100/115bpm 25cal 9.67/13.77mph
2) 1m - 5:21(5:21/m) 100/105bpm 23cal 11.21/12.23mph
3) 1m - 5:00(5:00/m) 100/105bpm 23cal 11.99/13.5mph
4) 1m - 4:53(4:53/m) 104/110bpm 23cal 12.29/14.35mph
5) 1m - 4:52(4:52/m) 108/117bpm 25cal 12.34/13.85mph
6) 1m - 4:34(4:34/m) 109/118bpm 22cal 13.12/13.93mph
7) 1m - 4:10(4:10/m) 109/119bpm 20cal 14.42/17.72mph
8) 1m - 4:26(4:26/m) 116/122bpm 27cal 13.55/15.65mph
9) 1m - 4:30(4:30/m) 115/121bpm 25cal 13.34/14.4mph
10) 1m - 4:26(4:26/m) 119/133bpm 25cal 13.54/16.47mph
11) 1m - 5:10(5:10/m) 121/128bpm 32cal 11.63/15.6mph
12) 1m - 4:36(4:36/m) 117/130bpm 23cal 13.04/19.94mph
13) 1m - 4:19(4:19/m) 113/128bpm 19cal 13.88/22.26mph
14) 1m - 5:30(5:30/m) 125/137bpm 35cal 10.9/15.9mph
15) 1m - 3:28(3:28/m) 117/131bpm 17cal 17.34/25.24mph
16) 1m - 4:17(4:17/m) 126/137bpm 26cal 13.99/20.53mph
17) 1m - 5:37(5:37/m) 117/139bpm 32cal 10.67/13.31mph
Royal Papworth Hospital
18) 1m - 4:15(4:15/m) 99/116bpm 19cal 14.14/20.85mph
19) 1m - 3:19(3:19/m) 101/107bpm 14cal 18.09/19.12mph
20) 1m - 4:27(4:27/m) 105/113bpm 20cal 13.5/17.18mph
Visiting friend
21) 1m - 4:30(4:30/m) 100/106bpm 19cal 13.35/14.67mph
22) 1m - 4:44(4:44/m) 110/122bpm 26cal 12.67/17.3mph
23) 1m - 4:23(4:23/m) 106/119bpm 19cal 13.67/15.3mph
24) 1m - 4:48(4:48/m) 104/111bpm 20cal 12.49/15.32mph
25) 1m - 4:36(4:36/m) 105/111bpm 18cal 13.04/15.28mph
26) 1m - 4:32(4:32/m) 107/113bpm 18cal 13.21/17.52mph
27) 1m - 4:33(4:33/m) 105/109bpm 17cal 13.17/15.39mph
28) 1m - 4:32(4:32/m) 108/114bpm 19cal 13.24/14.18mph
29) 1m - 5:17(5:17/m) 111/120bpm 27cal 11.35/14.09mph
30) 1m - 4:55(4:55/m) 106/117bpm 17cal 12.22/14.34mph
31) 1m - 5:08(5:08/m) 109/116bpm 21cal 11.69/13.46mph
32) 1m - 4:37(4:37/m) 111/116bpm 20cal 12.99/15.15mph
33) 1m - 4:27(4:27/m) 113/118bpm 21cal 13.49/15.21mph
34) 1m - 4:31(4:31/m) 112/117bpm 20cal 13.31/16.86mph
35) 0.57m - 3:21(4:53/m) 115/116bpm 4cal 12.31/13.22mph

Digging up early potatoes.

To Cottenham greengrocer via Swavesey. Very warm at 27C, so I was glad I had taken an electrolyte drink with me. After the still air of this morning's run, the breeze had picked up quite strongly.

1) 1m - 6:05(6:05/m) 94/104bpm 28cal 9.85/11.82mph
2) 1m - 5:09(5:09/m) 97/101bpm 24cal 11.66/13.51mph
3) 1m - 4:16(4:16/m) 98/104bpm 20cal 14.09/16.33mph
4) 1m - 4:22(4:22/m) 110/121bpm 26cal 13.76/15.74mph
5) 1m - 5:05(5:05/m) 111/125bpm 27cal 11.8/13.02mph
6) 1m - 5:02(5:02/m) 101/107bpm 18cal 11.91/12.93mph
7) 1m - 5:02(5:02/m) 98/107bpm 19cal 11.92/14.28mph
8) 1m - 4:59(4:59/m) 103/118bpm 19cal 12.04/19.59mph
9) 1m - 4:28(4:28/m) 101/111bpm 16cal 13.42/16.88mph
10) 1m - 4:44(4:44/m) 101/107bpm 15cal 12.66/14.9mph
11) 1m - 4:59(4:59/m) 102/107bpm 16cal 12.04/12.79mph
12) 1m - 4:24(4:24/m) 106/119bpm 16cal 13.62/15.56mph
13) 1m - 5:03(5:03/m) 104/116bpm 18cal 11.88/15.05mph
14) 1m - 4:41(4:41/m) 101/110bpm 15cal 12.81/14.96mph
15) 1m - 5:50(5:50/m) 104/110bpm 22cal 10.28/12.29mph
16) 1m - 5:23(5:23/m) 112/117bpm 29cal 11.16/12.68mph
17) 1m - 4:44(4:44/m) 109/116bpm 20cal 12.65/14.66mph
18) 1m - 4:24(4:24/m) 112/118bpm 21cal 13.63/15.34mph
19) 0.69m - 2:51(4:50/m) 110/116bpm 12cal 12.43/15.46mph

Warm (22C) even at 9am so I just jogged around the village, fortunately there was some shade.

No stops of any kind, not even traffic enforced, a rarity .

1) 1m - 9:57(9:58/m) 124/134bpm 81cal 6.02/7.39mph
2) 1m - 9:46(9:46/m) 130/134bpm 80cal 6.14/7.34mph
3) 1m - 9:59(9:59/m) 128/132bpm 74cal 6.01/7.37mph
4) 1m - 9:56(9:56/m) 132/138bpm 75cal 6.04/6.98mph
5) 1m - 9:53(9:53/m) 134/138bpm 73cal 6.07/7.2mph
6) 1m - 9:53(9:53/m) 134/138bpm 67cal 6.07/7.6mph

Yoga on the gym mats, plus some foam rolling and arm weights.

To gym then Co-Op on the way home.

On the Hewitt in only a light breeze to St. Ives via Cottenham, Over, Ramper Road, Nature Reserve triangle, and Swavesey. Started at 6:15am but it quickly became warm (20-21C). Not too much traffic even though it was early rush hour .

1) 1m - 5:50(5:50/m) 93/100bpm 23cal 10.29/11.68mph
2) 1m - 5:37(5:37/m) 96/104bpm 24cal 10.67/11.61mph
3) 1m - 5:27(5:27/m) 95/106bpm 21cal 11/12.63mph
4) 1m - 5:29(5:29/m) 96/109bpm 21cal 10.93/12.47mph
5) 1m - 5:15(5:15/m) 94/102bpm 19cal 11.43/12.25mph
6) 1m - 5:30(5:30/m) 93/104bpm 21cal 10.93/12.53mph
7) 1m - 5:13(5:13/m) 94/104bpm 18cal 11.51/16.61mph
8) 1m - 5:38(5:38/m) 94/103bpm 19cal 10.66/12.48mph
9) 1m - 5:15(5:15/m) 95/101bpm 18cal 11.44/12.31mph
10) 1m - 5:17(5:17/m) 95/105bpm 18cal 11.37/12.78mph
11) 1m - 5:41(5:41/m) 92/100bpm 17cal 10.55/12.29mph
12) 1m - 5:26(5:26/m) 91/102bpm 18cal 11.03/12.6mph
13) 1m - 4:39(4:39/m) 92/102bpm 16cal 12.92/15.58mph
14) 1m - 4:32(4:32/m) 87/97bpm 13cal 13.22/19.31mph
15) 1m - 5:10(5:10/m) 87/95bpm 18cal 11.63/12.69mph
16) 1m - 5:19(5:19/m) 92/100bpm 21cal 11.29/13mph
17) 1m - 5:08(5:08/m) 89/99bpm 16cal 11.68/14.18mph
18) 1m - 5:13(5:13/m) 93/99bpm 21cal 11.52/12.83mph
19) 1m - 4:57(4:57/m) 90/97bpm 16cal 12.11/14.9mph
20) 1m - 4:52(4:52/m) 90/94bpm 15cal 12.34/14.39mph
21) 1m - 5:11(5:11/m) 89/98bpm 16cal 11.56/15.8mph
22) 1m - 5:21(5:21/m) 87/103bpm 15cal 11.23/14.73mph
23) 1m - 4:42(4:42/m) 89/106bpm 13cal 12.75/17.9mph
24) 1m - 4:21(4:21/m) 96/105bpm 15cal 13.78/15.57mph
25) 1m - 4:38(4:38/m) 99/112bpm 18cal 12.96/15.43mph
26) 1m - 4:44(4:44/m) 97/105bpm 17cal 12.67/16.56mph
27) 1m - 4:15(4:15/m) 101/108bpm 17cal 14.1/15.43mph
28) 1m - 4:00(4:00/m) 111/125bpm 22cal 14.99/17.95mph
29) 1m - 4:05(4:05/m) 105/111bpm 17cal 14.67/16.26mph
30) 1m - 4:22(4:22/m) 102/110bpm 16cal 13.76/15.39mph
31) 1m - 4:30(4:30/m) 104/109bpm 17cal 13.35/14.77mph
32) 1m - 4:54(4:54/m) 103/108bpm 18cal 12.23/14.75mph
33) 1m - 4:42(4:42/m) 106/116bpm 21cal 12.78/16.67mph
34) 0.51m - 2:33(4:58/m) 105/109bpm 2cal 12.1/12.49mph

Pilates with Tasha

To Pilates.
Very warm about 32C and humid and I got drenched in sweat. There was a short 15 minutes shower instead of the forecast thunderstorm.

1) 1m - 6:39(6:39/m) 24cal 9.01/10.29mph
2) 1m - 5:25(5:25/m) 28cal 11.06/14.28mph
3) 1m - 5:50(5:50/m) 28cal 10.27/14.32mph
4) 1m - 5:35(5:35/m) 28cal 10.74/11.91mph
5) 1m - 5:50(5:50/m) 29cal 10.29/12.45mph
6) 1m - 4:44(4:44/m) 32cal 12.66/14.36mph
7) 1m - 4:32(4:32/m) 33cal 13.23/15.71mph
8) 1m - 5:08(5:08/m) 31cal 11.7/12.98mph
9) 1m - 5:27(5:27/m) 29cal 11.01/13.01mph
10) 1m - 5:37(5:37/m) 30cal 10.67/14.58mph
11) 1m - 4:34(4:34/m) 33cal 13.15/16.08mph
12) 1m - 4:26(4:26/m) 36cal 13.52/16.07mph
13) 0.28m - 1:54(5:02/m) 5cal 11.94/13.24mph

Getting increasingly breezy.

1) 1m - 6:18(6:18/m) 92/102bpm 24cal 9.53/11.59mph
2) 1m - 4:55(4:55/m) 89/97bpm 18cal 12.19/12.7mph
3) 1m - 4:38(4:38/m) 89/95bpm 17cal 12.93/14.82mph
4) 1m - 5:15(5:15/m) 94/108bpm 20cal 11.41/13.89mph
5) 1m - 5:11(5:11/m) 97/101bpm 21cal 11.58/12.03mph
6) 1m - 4:33(4:33/m) 96/104bpm 16cal 13.17/19.58mph
7) 1m - 4:46(4:46/m) 102/109bpm 18cal 12.58/15.72mph
8) 1m - 4:35(4:35/m) 101/111bpm 17cal 13.11/14.72mph
9) 1m - 4:36(4:36/m) 95/103bpm 14cal 13.03/14.41mph
10) 1m - 5:09(5:09/m) 99/105bpm 17cal 11.67/12.65mph
11) 1m - 5:00(5:00/m) 99/108bpm 15cal 12.01/14.41mph
12) 1m - 5:24(5:24/m) 100/108bpm 17cal 11.11/13.77mph
13) 1m - 5:10(5:10/m) 101/112bpm 17cal 11.61/14.13mph
14) 1m - 5:30(5:30/m) 97/111bpm 15cal 10.9/13.17mph
15) 1m - 5:18(5:18/m) 101/109bpm 16cal 11.33/13.91mph
16) 1m - 5:07(5:07/m) 106/114bpm 20cal 11.72/13.53mph
17) 1m - 5:03(5:03/m) 106/115bpm 20cal 11.9/13.56mph
18) 1m - 4:52(4:52/m) 105/114bpm 17cal 12.34/14.92mph
19) 1m - 5:14(5:14/m) 116/123bpm 30cal 11.47/13.4mph
20) 1m - 4:56(4:56/m) 115/127bpm 25cal 12.15/16.98mph
21) 0.24m - 1:42(5:06/m) 112/118bpm 2cal 11.78/13.52mph

Yoga by myself in the gym, together with a few weights and a bit of foam rolling.

To gym via Arbury.

1) 1m - 5:49(5:49/m) 101/115bpm 28cal 10.31/12.49mph
2) 1m - 4:45(4:45/m) 106/114bpm 24cal 12.64/14.03mph
3) 1m - 4:38(4:38/m) 111/124bpm 27cal 12.95/14.95mph
4) 1m - 5:13(5:13/m) 111/119bpm 26cal 11.49/13.48mph
5) 1m - 4:53(4:53/m) 114/121bpm 27cal 12.28/14.41mph
6) 1m - 4:32(4:32/m) 114/124bpm 25cal 13.24/16.35mph
7) 1m - 4:42(4:42/m) 121/132bpm 32cal 12.78/16.03mph
8) 1m - 5:03(5:03/m) 106/133bpm 21cal 11.9/15.41mph
9) 1m - 4:22(4:22/m) 105/119bpm 21cal 13.73/16.52mph
10) 1m - 4:12(4:12/m) 111/120bpm 26cal 14.27/15.54mph
11) 0.75m - 3:24(4:37/m) 118/123bpm 15cal 12.98/15.44mph

On the Hewitt to Swavesey and Longstanton. 23C rising to 26C, little breeze.

1) 1m - 5:39(5:39/m) 27cal 10.62/12.1mph
2) 1m - 5:04(5:04/m) 31cal 11.82/13.17mph
3) 1m - 4:57(4:57/m) 33cal 12.13/13.75mph
4) 1m - 4:38(4:38/m) 34cal 12.96/13.91mph
5) 1m - 4:21(4:21/m) 35cal 13.8/18.46mph
6) 1m - 4:24(4:24/m) 34cal 13.64/15.58mph
7) 1m - 4:33(4:33/m) 33cal 13.18/14.71mph
8) 1m - 4:31(4:31/m) 34cal 13.28/14.64mph
9) 1m - 4:52(4:52/m) 33cal 12.33/13.97mph
10) 1m - 4:57(4:57/m) 31cal 12.1/14.23mph
11) 1m - 4:21(4:21/m) 34cal 13.79/19.48mph
12) 1m - 4:34(4:34/m) 36cal 13.12/16.58mph
13) 1m - 4:20(4:20/m) 36cal 13.84/15.44mph
14) 1m - 4:14(4:14/m) 36cal 14.15/15.83mph
15) 1m - 4:54(4:54/m) 31cal 12.25/14.14mph
16) 1m - 4:25(4:25/m) 34cal 13.6/17.03mph
17) 1m - 3:59(3:59/m) 38cal 15.07/17.1mph
18) 1m - 5:00(5:00/m) 32cal 11.98/15.82mph
19) 1m - 4:58(4:58/m) 30cal 12.09/14.33mph
20) 1m - 5:15(5:15/m) 31cal 11.42/13.8mph
21) 1m - 4:48(4:48/m) 33cal 12.49/14.83mph
22) 1m - 4:36(4:36/m) 31cal 13.05/15.52mph
23) 1m - 4:20(4:20/m) 34cal 13.87/15.57mph
24) 1m - 4:24(4:24/m) 35cal 13.65/16.01mph
25) 0.75m - 3:39(4:30/m) 19cal 13.35/15.06mph

Warm, 20C, even at 6:30am when I started, and no breeze. Moderately easy run.

1) 1m - 9:56(9:56/m) 125/133bpm 81cal 6.04/7.79mph
2) 1m - 9:23(9:23/m) 132/138bpm 78cal 6.39/8.38mph
3) 1m - 9:24(9:24/m) 133/139bpm 76cal 6.38/7.48mph
4) 1m - 9:38(9:38/m) 132/139bpm 71cal 6.23/7.14mph
5) 1m - 9:25(9:25/m) 137/141bpm 74cal 6.37/7.38mph
6) 0.5m - 4:38(9:13/m) 137/142bpm 35cal 6.51/7.97mph

To St. Ives.
A couple of squally showers, very breezy in contrast to the stillness of yesterday morning.

1) 1m - 6:46(6:46/m) 92/103bpm 26cal 8.87/10.66mph
2) 1m - 5:46(5:46/m) 94/105bpm 19cal 10.41/12.78mph
3) 1m - 5:52(5:52/m) 91/107bpm 18cal 10.22/12.33mph
4) 1m - 5:08(5:08/m) 88/96bpm 16cal 11.7/12.64mph
5) 1m - 5:17(5:17/m) 92/107bpm 19cal 11.35/13.95mph
6) 1m - 5:08(5:08/m) 94/98bpm 19cal 11.7/12.62mph
7) 1m - 5:16(5:16/m) 94/101bpm 19cal 11.4/12.49mph
8) 1m - 4:40(4:40/m) 95/105bpm 16cal 12.85/17.95mph
9) 1m - 4:58(4:58/m) 99/110bpm 19cal 12.09/14.82mph
10) 1m - 4:56(4:56/m) 89/99bpm 16cal 12.17/13.97mph
11) 1m - 5:10(5:10/m) 90/100bpm 16cal 11.62/13.59mph
12) 1m - 5:26(5:26/m) 91/105bpm 15cal 11.05/13.6mph
13) 1m - 6:04(6:04/m) 95/103bpm 21cal 9.9/12.15mph
14) 1m - 5:32(5:32/m) 92/103bpm 16cal 10.84/13.72mph
15) 1m - 5:11(5:11/m) 90/97bpm 14cal 11.59/13.21mph
16) 1m - 5:09(5:09/m) 93/100bpm 17cal 11.66/13.69mph
17) 1m - 4:39(4:39/m) 91/99bpm 13cal 12.91/15.09mph
18) 1m - 4:34(4:34/m) 93/103bpm 14cal 13.12/15.29mph
19) 1m - 4:55(4:55/m) 94/99bpm 15cal 12.2/16.56mph
20) 1m - 5:01(5:01/m) 96/104bpm 16cal 11.95/13.8mph
21) 1m - 5:06(5:06/m) 93/101bpm 14cal 11.75/16.3mph
22) 1m - 5:37(5:37/m) 91/101bpm 15cal 10.69/16.22mph
23) 1m - 5:11(5:11/m) 93/107bpm 16cal 11.58/16.44mph
24) 1m - 4:42(4:42/m) 94/99bpm 16cal 12.75/14.94mph
25) 1m - 5:04(5:04/m) 95/101bpm 18cal 11.85/14.37mph
26) 1m - 5:07(5:07/m) 97/103bpm 19cal 11.72/16.4mph
27) 1m - 5:03(5:03/m) 97/103bpm 17cal 11.87/12.82mph
28) 1m - 5:03(5:03/m) 96/107bpm 18cal 11.87/13.98mph
29) 1m - 5:39(5:39/m) 95/100bpm 19cal 10.61/12.24mph
30) 1m - 6:01(6:01/m) 98/105bpm 21cal 9.98/12.23mph
31) 1m - 5:43(5:43/m) 98/107bpm 20cal 10.51/12.09mph
32) 1.32m - 15:43(17:08/m) 86/108bpm 23cal 3.5/13.9mph

A short bit of yoga at home upon waking up very early.

Very weary, and it was hard work so I cut it short.

1) 1m - 10:30(10:30/m) 117/124bpm 78cal 5.71/6.44mph
2) 1m - 11:14(11:14/m) 116/123bpm 77cal 5.34/6.73mph
3) 0.5m - 5:49(11:37/m) 112/117bpm 34cal 5.16/5.99mph

Steady rain when I got up, so I went out early before the forecast heavy rain arrived an hour later. Instead, the rain petered out to light spots. It was quite windy so I cycled into Cambridge to get some shelter.

1) 1m - 6:41(6:41/m) 91/100bpm 23cal 8.98/11.23mph
2) 1m - 5:34(5:34/m) 92/102bpm 18cal 10.77/12.41mph
3) 1m - 5:37(5:37/m) 93/105bpm 18cal 10.68/13.84mph
4) 1m - 5:42(5:42/m) 93/108bpm 18cal 10.54/14.34mph
5) 1m - 5:45(5:45/m) 94/103bpm 21cal 10.44/12.39mph
6) 1m - 5:33(5:33/m) 93/104bpm 17cal 10.81/13.31mph
7) 1m - 5:32(5:32/m) 93/102bpm 15cal 10.85/13.48mph
8) 1m - 6:25(6:25/m) 91/101bpm 16cal 9.35/11.77mph
9) 1m - 5:35(5:35/m) 92/100bpm 16cal 10.74/12.45mph
10) 1m - 5:05(5:05/m) 97/107bpm 15cal 11.79/15.16mph
11) 1m - 5:23(5:23/m) 94/108bpm 15cal 11.14/15.44mph
12) 1m - 4:40(4:40/m) 106/120bpm 20cal 12.88/17.73mph
13) 1m - 5:02(5:02/m) 100/112bpm 16cal 11.9/15.37mph
14) 1m - 5:36(5:36/m) 96/109bpm 16cal 10.71/15.68mph
15) 1m - 5:19(5:19/m) 96/108bpm 15cal 11.27/14.88mph
16) 1m - 5:11(5:11/m) 96/112bpm 14cal 11.57/14.2mph
17) 1m - 4:30(4:30/m) 99/106bpm 15cal 13.32/16.48mph
18) 1m - 3:52(3:52/m) 101/109bpm 13cal 15.53/18.85mph
19) 1m - 4:04(4:04/m) 106/115bpm 17cal 14.73/17.18mph
20) 1m - 4:55(4:55/m) 102/120bpm 17cal 12.22/16.19mph
21) 0.38m - 1:52(4:58/m) 107/111bpm 3cal 12.09/13.24mph

Pilates with Tasha.

To Pilates. Now very breezy.

1) 1m - 5:27(5:27/m) 27cal 11.01/12.88mph
2) 1m - 4:56(4:56/m) 31cal 12.15/13.78mph
3) 1m - 4:57(4:57/m) 31cal 12.12/14.46mph
4) 1m - 5:35(5:35/m) 28cal 10.76/12.55mph
5) 1m - 5:45(5:45/m) 24cal 10.44/15.16mph
6) 1m - 4:41(4:41/m) 31cal 12.82/15.77mph
7) 1m - 4:24(4:24/m) 34cal 13.63/14.34mph
8) 0.66m - 3:04(5:29/m) 16cal 10.94/13.93mph

To Longstanton. The breeze had become quite strong since early morning and there were a couple of drizzly showers.

1) 1m - 5:08(5:08/m) 102/110bpm 24cal 11.69/13.45mph
2) 1m - 4:34(4:34/m) 107/113bpm 25cal 13.16/14.82mph
3) 1m - 4:19(4:19/m) 111/119bpm 26cal 13.92/15.5mph
4) 1m - 4:40(4:40/m) 110/116bpm 26cal 12.85/15.21mph
5) 1m - 5:07(5:07/m) 113/124bpm 28cal 11.71/16.86mph
6) 1m - 4:59(4:59/m) 115/120bpm 29cal 12.05/14.28mph
7) 1m - 4:48(4:48/m) 113/124bpm 24cal 12.5/16.42mph
8) 1m - 5:27(5:27/m) 114/124bpm 28cal 11.01/14.12mph
9) 1m - 3:59(3:59/m) 118/123bpm 23cal 15.08/17.07mph
10) 1m - 4:09(4:09/m) 114/121bpm 22cal 14.46/17.46mph
11) 1m - 5:07(5:07/m) 116/123bpm 26cal 11.73/14.56mph
12) 1m - 5:12(5:12/m) 111/122bpm 21cal 11.53/13.8mph
13) 1m - 4:44(4:44/m) 113/121bpm 21cal 12.67/16.19mph
14) 1m - 4:25(4:25/m) 114/119bpm 20cal 13.61/14.69mph
15) 1m - 4:14(4:14/m) 115/122bpm 20cal 14.19/16.66mph
16) 0.68m - 3:12(4:36/m) 115/124bpm 9cal 13.03/15.24mph

Light drizzle, little breeze.

1) 1m - 5:22(5:22/m) 93/112bpm 21cal 11.18/12.5mph
2) 1m - 5:21(5:21/m) 102/114bpm 25cal 11.21/14.9mph
3) 1m - 5:31(5:31/m) 103/120bpm 26cal 10.88/16.97mph
4) 1m - 4:47(4:47/m) 101/120bpm 19cal 12.56/16.92mph
5) 1m - 4:53(4:53/m) 110/119bpm 27cal 12.27/16.15mph
6) 1m - 4:38(4:38/m) 102/126bpm 18cal 12.96/17.42mph
7) 1m - 4:25(4:25/m) 99/106bpm 15cal 13.61/15.4mph
8) 1m - 4:39(4:39/m) 103/108bpm 18cal 12.89/16.49mph
9) 0.07m - 22(5:04/m) 105/107bpm 1cal 11.84/13mph

1) 1m - 5:59(5:59/m) 88/96bpm 20cal 10.03/26.48mph
2) 1m - 4:53(4:53/m) 95/142bpm 14cal 12.29/14.19mph
3) 1m - 4:53(4:53/m) 121/167bpm 18cal 12.3/14.36mph
4) 1m - 5:06(5:06/m) 107/144bpm 20cal 11.75/13.47mph
5) 1m - 5:12(5:12/m) 138/180bpm 19cal 11.53/15.45mph
6) 1m - 4:36(4:36/m) 134/185bpm 15cal 13.04/14.83mph
7) 1m - 4:41(4:41/m) 97/140bpm 18cal 12.82/14.77mph
8) 1m - 4:51(4:51/m) 96/99bpm 18cal 12.39/14.22mph
9) 1m - 5:22(5:22/m) 111/171bpm 17cal 11.18/13.05mph
10) 1m - 5:12(5:12/m) 100/106bpm 20cal 11.52/12.76mph
11) 0.97m - 4:53(5:01/m) 105/131bpm 14cal 11.97/14.9mph

1) 1m - 10:10(10:10/m) 122/130bpm 82cal 5.9/6.98mph
2) 1m - 10:16(10:16/m) 127/131bpm 83cal 5.84/7.62mph
3) 1m - 9:48(9:48/m) 133/137bpm 82cal 6.12/12.48mph
4) 1m - 9:32(9:32/m) 132/139bpm 75cal 6.29/7.69mph
5) 1m - 9:48(9:48/m) 132/143bpm 71cal 6.12/7.91mph
6) 1m - 9:39(9:39/m) 131/136bpm 64cal 6.22/7.67mph
7) 0.25m - 2:23(9:24/m) 135/138bpm 16cal 6.38/7.54mph

On the Hewitt to Willingham and Swavesey via Ramper Road.

1) 1m - 5:38(5:38/m) 94/116bpm 16cal 10.66/12.1mph
2) 1m - 5:04(5:04/m) 148/179bpm 16cal 11.86/13.19mph
3) 1m - 5:01(5:01/m) 97/108bpm 18cal 11.97/13.31mph
4) 1m - 4:50(4:50/m) 95/100bpm 18cal 12.39/13.64mph
5) 1m - 4:33(4:33/m) 101/107bpm 19cal 13.21/18.17mph
6) 1m - 4:50(4:50/m) 106/111bpm 22cal 12.43/15.77mph
7) 1m - 4:37(4:37/m) 99/110bpm 16cal 12.99/15.79mph
8) 1m - 5:05(5:05/m) 96/102bpm 16cal 11.81/13.61mph
9) 1m - 5:12(5:12/m) 101/111bpm 18cal 11.55/13.51mph
10) 1m - 5:13(5:13/m) 99/108bpm 17cal 11.49/13.63mph
11) 1m - 4:52(4:52/m) 97/107bpm 15cal 12.32/17.28mph
12) 1m - 4:51(4:51/m) 98/107bpm 16cal 12.37/13.09mph
13) 1m - 4:54(4:54/m) 99/108bpm 17cal 12.26/13.11mph
14) 1m - 4:58(4:58/m) 99/109bpm 17cal 12.07/13.02mph
15) 1m - 4:32(4:32/m) 96/105bpm 15cal 13.23/15mph
16) 1m - 4:34(4:34/m) 98/104bpm 14cal 13.12/17.82mph
17) 1m - 4:35(4:35/m) 106/113bpm 19cal 13.08/14.34mph
18) 1m - 4:34(4:34/m) 101/108bpm 16cal 13.12/14.3mph
19) 1m - 5:17(5:17/m) 99/104bpm 16cal 11.36/13.95mph
20) 1m - 4:57(4:57/m) 101/113bpm 17cal 12.11/14.51mph
21) 1m - 5:11(5:11/m) 97/107bpm 15cal 11.57/12.69mph
22) 1m - 5:27(5:27/m) 97/106bpm 16cal 10.99/13.28mph
23) 1m - 4:59(4:59/m) 100/107bpm 16cal 12.04/14.27mph
24) 1m - 4:32(4:32/m) 99/105bpm 14cal 13.25/15.29mph
25) 1m - 4:44(4:44/m) 101/108bpm 17cal 12.66/14.87mph
26) 0.91m - 4:11(4:46/m) 103/112bpm 13cal 12.58/14.86mph

Still air.
1) 1m - 5:58(5:58/m) 26cal 10.05/11.78mph
2) 1m - 4:41(4:41/m) 33cal 12.8/13.82mph
3) 1m - 4:55(4:55/m) 32cal 12.21/13.66mph
4) 1m - 5:19(5:19/m) 31cal 11.29/14.49mph
5) 1m - 5:01(5:01/m) 31cal 11.97/13.92mph
6) 1m - 4:50(4:50/m) 32cal 12.4/13.4mph
7) 1m - 4:43(4:43/m) 33cal 12.7/13.37mph
8) 0.64m - 3:04(4:48/m) 21cal 12.49/13.87mph

Kedington KHL 5k race

1) 0.62m - 5:19(8:33/m) 145/154bpm 64cal 7.01/8.21mph
2) 0.62m - 5:52(9:26/m) 159/163bpm 85cal 6.36/7.65mph
3) 0.62m - 5:14(8:26/m) 162/167bpm 76cal 7.12/8.91mph
4) 0.62m - 4:19(6:57/m) 163/168bpm 63cal 8.63/9.95mph
5) 0.62m - 4:26(7:08/m) 168/172bpm 65cal 8.41/10.26mph
6) 0.07m - 22(5:26/m) 171/173bpm 5cal 11.03/12.31mph

Warm up before Kedington KHL 5k race.

1) 0.24m - 2:19(9:32/m) 126/137bpm 22cal 6.29/6.81mph

Pilates with Tasha

Yoga

To yoga and back for Pilates.

1) 1m - 5:44(5:44/m) 98/106bpm 21cal 10.47/12mph
2) 1m - 5:43(5:43/m) 104/117bpm 25cal 10.51/12.13mph
3) 1m - 6:22(6:22/m) 91/107bpm 19cal 9.42/14.58mph
4) 1m - 5:36(5:36/m) 97/107bpm 21cal 10.71/13.01mph
5) 1m - 4:50(4:50/m) 100/109bpm 20cal 12.43/14.48mph
6) 1m - 5:30(5:30/m) 103/112bpm 23cal 10.9/13.33mph
7) 1m - 5:04(5:04/m) 98/106bpm 18cal 11.85/14.45mph
8) 1m - 4:55(4:55/m) 104/113bpm 20cal 12.18/15.62mph
9) 1m - 6:06(6:06/m) 104/116bpm 26cal 9.83/13.92mph
10) 1m - 4:50(4:50/m) 109/115bpm 21cal 12.41/15.43mph
11) 1m - 5:21(5:21/m) 106/110bpm 21cal 11.22/13.16mph
12) 1m - 4:52(4:52/m) 106/112bpm 20cal 12.32/15mph
13) 1m - 4:53(4:53/m) 101/106bpm 16cal 12.29/14.77mph
14) 1m - 4:38(4:38/m) 108/118bpm 20cal 12.96/15.31mph
15) 0.37m - 2:31(6:02/m) 107/110bpm 4cal 9.93/10.68mph
+3.63 miles to Pilates

To baker's via Arbury

1) 1m - 6:29(6:29/m) 88/99bpm 20cal 9.26/11.34mph
2) 1m - 5:27(5:27/m) 96/113bpm 20cal 11/16.24mph
3) 1m - 5:26(5:26/m) 95/105bpm 19cal 11.05/13.23mph
4) 1m - 5:21(5:21/m) 104/111bpm 24cal 11.23/13.96mph
5) 1m - 5:05(5:05/m) 100/122bpm 18cal 11.81/15.49mph
6) 1m - 4:22(4:22/m) 101/113bpm 16cal 13.74/16.91mph
7) 1m - 4:39(4:39/m) 99/109bpm 17cal 12.9/14.7mph
8) 1m - 5:34(5:34/m) 95/102bpm 16cal 10.79/13.76mph
9) 1m - 5:23(5:23/m) 95/109bpm 16cal 11.15/14.81mph
10) 1m - 4:51(4:51/m) 99/109bpm 16cal 12.36/14.21mph
11) 1m - 5:07(5:07/m) 92/110bpm 14cal 11.72/14.9mph
12) 1m - 4:54(4:54/m) 94/104bpm 14cal 12.25/14.12mph
13) 0.33m - 1:47(5:40/m) 94/102bpm 3cal 10.6/12.28mph

Yoga outside

To yoga, via Rampton and Longstanton.

1) 1m - 5:56(5:56/m) 99/115bpm 21cal 10.11/11.88mph
2) 1m - 4:48(4:48/m) 107/114bpm 22cal 12.49/13.42mph
3) 1m - 4:38(4:38/m) 110/118bpm 23cal 12.93/14.47mph
4) 1m - 4:58(4:58/m) 112/121bpm 25cal 12.1/14.05mph
5) 1m - 4:40(4:40/m) 109/112bpm 24cal 12.87/13.49mph
6) 1m - 4:31(4:31/m) 112/122bpm 24cal 13.3/19.14mph
7) 1m - 4:28(4:28/m) 117/126bpm 26cal 13.41/15.33mph
8) 1m - 4:50(4:50/m) 112/116bpm 23cal 12.4/15.15mph
9) 1m - 4:34(4:34/m) 109/115bpm 18cal 13.13/15.17mph
10) 1m - 4:29(4:29/m) 115/121bpm 22cal 13.39/16.2mph
11) 1m - 4:28(4:28/m) 114/124bpm 18cal 13.46/16.13mph
12) 1m - 4:33(4:33/m) 111/119bpm 18cal 13.17/14.57mph
13) 1m - 4:54(4:54/m) 111/119bpm 18cal 12.24/15.13mph
14) 1m - 5:21(5:21/m) 107/118bpm 18cal 11.22/13.55mph
15) 1m - 4:33(4:33/m) 113/122bpm 20cal 13.19/15.81mph
16) 1m - 4:36(4:36/m) 113/122bpm 18cal 13.04/15.38mph
17) 1m - 4:35(4:35/m) 110/119bpm 17cal 13.1/15.09mph
18) 1m - 4:46(4:46/m) 107/119bpm 16cal 12.59/14.97mph
19) 1m - 4:57(4:57/m) 110/117bpm 26cal 12.13/14.07mph
20) 1m - 4:31(4:31/m) 109/119bpm 24cal 13.31/14.84mph
21) 1m - 5:05(5:05/m) 111/125bpm 30cal 11.79/14.01mph
22) 1m - 5:05(5:05/m) 97/112bpm 16cal 11.79/15.37mph
23) 1m - 5:09(5:09/m) 101/116bpm 18cal 11.65/13.32mph
24) 1m - 4:31(4:31/m) 121/160bpm 15cal 13.3/15.26mph
25) 0.63m - 3:17(4:56/m) 153/173bpm 5cal 12.18/15.19mph

Stiff quads, stiff calves, stiff shins so I decided I needed a gentle recovery jog .

1) 1m - 10:23(10:23/m) 121/129bpm 77cal 5.78/7.1mph
2) 1m - 9:50(9:50/m) 128/134bpm 76cal 6.1/7.42mph
3) 0.5m - 4:58(9:53/m) 131/135bpm 37cal 6.07/7.11mph

To St. Ives via Willingham, Over, Longstanton and Ramper Road.
Breezier than it has been lately

1) 1m - 5:43(5:43/m) 94/106bpm 17cal 10.51/11.64mph
2) 1m - 5:23(5:23/m) 96/106bpm 17cal 11.14/12.11mph
3) 1m - 5:29(5:29/m) 101/107bpm 20cal 10.96/11.94mph
4) 1m - 5:36(5:36/m) 101/111bpm 21cal 10.71/11.78mph
5) 1m - 5:21(5:21/m) 95/102bpm 18cal 11.23/11.75mph
6) 1m - 5:37(5:37/m) 100/112bpm 22cal 10.69/12mph
7) 1m - 5:17(5:17/m) 97/102bpm 18cal 11.36/14.78mph
8) 1m - 5:41(5:41/m) 101/110bpm 21cal 10.55/12.01mph
9) 1m - 5:25(5:25/m) 99/105bpm 18cal 11.08/11.69mph
10) 1m - 5:49(5:49/m) 96/105bpm 18cal 10.3/11.81mph
11) 1m - 5:46(5:46/m) 98/106bpm 18cal 10.39/13.93mph
12) 1m - 4:41(4:41/m) 97/106bpm 14cal 12.81/17.1mph
13) 1m - 4:29(4:29/m) 93/101bpm 12cal 13.39/20.17mph
14) 1m - 4:32(4:32/m) 95/103bpm 12cal 13.23/15.5mph
15) 1m - 5:11(5:11/m) 101/118bpm 17cal 11.57/13.98mph
16) 1m - 5:40(5:40/m) 92/101bpm 15cal 10.59/12.95mph
17) 1m - 5:35(5:35/m) 93/103bpm 16cal 10.74/12.72mph
18) 1m - 6:20(6:20/m) 92/101bpm 18cal 9.48/13.21mph
19) 1m - 5:44(5:44/m) 95/103bpm 17cal 10.46/12.22mph
20) 1m - 5:20(5:20/m) 94/103bpm 14cal 11.25/12.38mph
21) 1m - 5:03(5:03/m) 96/100bpm 15cal 11.87/12.55mph
22) 1m - 5:13(5:13/m) 97/101bpm 17cal 11.49/12.93mph
23) 1m - 5:00(5:00/m) 96/105bpm 16cal 12.01/14.36mph
24) 1m - 4:57(4:57/m) 97/105bpm 14cal 12.13/14.24mph
25) 1m - 4:57(4:57/m) 96/101bpm 15cal 12.14/14.88mph
26) 1m - 4:54(4:54/m) 96/105bpm 14cal 12.23/13.59mph
27) 1m - 5:26(5:26/m) 96/106bpm 15cal 11.04/16.05mph
28) 1m - 5:26(5:26/m) 93/104bpm 14cal 11.04/15.32mph
29) 1m - 4:56(4:56/m) 91/104bpm 14cal 12.18/16.99mph
30) 1m - 4:36(4:36/m) 97/106bpm 16cal 13.03/14.72mph
31) 1m - 4:47(4:47/m) 96/103bpm 16cal 12.56/15.42mph
32) 1m - 4:52(4:52/m) 100/104bpm 18cal 12.32/16.69mph
33) 1m - 4:43(4:43/m) 97/104bpm 16cal 12.74/14.28mph
34) 1m - 4:26(4:26/m) 99/105bpm 16cal 13.52/14.67mph
35) 1m - 4:21(4:21/m) 101/108bpm 15cal 13.79/15.15mph
36) 1m - 4:25(4:25/m) 100/106bpm 14cal 13.58/15.45mph
37) 1m - 4:23(4:23/m) 105/115bpm 17cal 13.69/15.37mph
38) 0.61m - 3:12(5:19/m) 101/114bpm 8cal 11.28/14.63mph

Still stiff quads, calves and shins so another recovery run.

Over farm trails to Gun's Lane and on to half a lap of IVC before finishing at the Co-Op and bike shop. Very nice run .

Only 45 minutes after finishing a 32 miles bike ride so I must have loosened up a bit because the run wasn't too bad. I must have been on automatic since the pace was so even !

1) 1m - 9:35(9:35/m) 129/136bpm 78cal 6.26/7.59mph
2) 1m - 9:30(9:31/m) 136/140bpm 80cal 6.31/7.66mph
3) 1m - 9:34(9:34/m) 139/145bpm 80cal 6.27/7.56mph
4) 1m - 9:34(9:34/m) 143/147bpm 81cal 6.27/8mph
5) 1m - 9:31(9:31/m) 142/147bpm 77cal 6.31/7.69mph

Exploring the city then out to Rampton, Willingham and Longstanton.
Still breeze.

1) 1m - 7:07(7:07/m) 84/97bpm 14cal 8.42/10.49mph
2) 1m - 6:20(6:20/m) 90/100bpm 16cal 9.46/12.33mph
3) 1m - 5:44(5:44/m) 94/106bpm 16cal 10.45/13.01mph
4) 1m - 5:51(5:51/m) 85/94bpm 11cal 10.26/14.57mph
5) 1m - 5:20(5:20/m) 92/103bpm 15cal 11.25/13.46mph
6) 1m - 6:09(6:09/m) 86/95bpm 11cal 9.74/12.64mph
7) 1m - 5:44(5:44/m) 87/99bpm 13cal 10.46/12.43mph
8) 1m - 5:23(5:23/m) 88/97bpm 12cal 11.14/13.1mph
9) 1m - 5:24(5:24/m) 94/108bpm 16cal 11.12/14.19mph
10) 1m - 4:26(4:26/m) 105/117bpm 19cal 13.54/15.56mph
11) 1m - 4:59(4:59/m) 93/105bpm 12cal 12.05/13.38mph
12) 1m - 4:54(4:54/m) 94/101bpm 13cal 12.25/13.59mph
13) 1m - 5:13(5:13/m) 88/95bpm 10cal 11.5/12.85mph
14) 1m - 5:48(5:48/m) 87/97bpm 11cal 10.34/12.62mph
15) 1m - 5:43(5:43/m) 86/101bpm 10cal 10.5/13.47mph
16) 1m - 4:41(4:41/m) 96/104bpm 15cal 12.81/14.51mph
17) 1m - 4:43(4:43/m) 93/101bpm 14cal 12.74/14.38mph
18) 1m - 4:17(4:17/m) 96/103bpm 14cal 14/15.14mph
19) 1m - 4:15(4:15/m) 96/101bpm 14cal 14.09/15.16mph
20) 1m - 4:30(4:30/m) 100/112bpm 15cal 13.34/14.52mph
21) 1m - 4:10(4:10/m) 104/109bpm 16cal 14.38/16.57mph
22) 1m - 4:07(4:07/m) 103/115bpm 16cal 14.59/18.45mph
23) 1m - 4:41(4:41/m) 102/111bpm 16cal 12.83/15.45mph
24) 1m - 4:22(4:22/m) 101/113bpm 16cal 13.73/15.49mph
25) 1m - 4:28(4:28/m) 98/111bpm 13cal 13.41/14.67mph
26) 1m - 4:14(4:14/m) 108/112bpm 18cal 14.19/15.01mph
27) 1m - 4:22(4:22/m) 103/110bpm 14cal 13.76/14.93mph
28) 1m - 5:35(5:35/m) 101/114bpm 17cal 10.76/14.79mph
29) 1m - 4:52(4:52/m) 101/116bpm 15cal 12.35/14.36mph
30) 1m - 4:43(4:43/m) 104/112bpm 15cal 12.73/15.29mph
31) 1m - 4:26(4:26/m) 102/112bpm 13cal 13.54/15.69mph
32) 1m - 4:22(4:22/m) 109/117bpm 18cal 13.73/15.91mph
33) 1m - 4:31(4:31/m) 108/113bpm 17cal 13.29/14.94mph
34) 0.43m - 2:28(5:01/m) 100/108bpm 2cal 9.96/12.46mph

Pilates

To Pilates, straight after returning from hospital.

1) 1m - 4:41(4:41/m) 112/120bpm 29cal 12.8/16.14mph
2) 1m - 4:30(4:30/m) 121/128bpm 26cal 13.32/15.49mph
3) 1m - 4:33(4:33/m) 120/135bpm 26cal 13.19/15.66mph
4) 1m - 5:12(5:12/m) 113/126bpm 26cal 11.52/15.15mph
5) 1m - 4:52(4:52/m) 103/126bpm 20cal 12.35/16.48mph
6) 1m - 4:48(4:48/m) 103/111bpm 21cal 12.48/13.81mph
7) 1m - 4:30(4:30/m) 112/121bpm 27cal 13.32/15.5mph
8) 0.13m - 38(4:59/m) 116/120bpm 4cal 12.03/12.34mph

To hospital for Systemic Sclerosis review.

1) 1m - 5:38(5:38/m) 96/105bpm 22cal 10.65/11.64mph
2) 1m - 5:30(5:30/m) 104/116bpm 24cal 10.92/12.97mph
3) 1m - 5:23(5:23/m) 102/116bpm 20cal 11.14/13.45mph
4) 1m - 4:54(4:54/m) 102/111bpm 19cal 12.24/13.94mph
5) 1m - 4:56(4:56/m) 107/118bpm 21cal 12.18/14.79mph
6) 1m - 5:09(5:09/m) 108/119bpm 23cal 11.65/14.01mph
7) 1m - 4:52(4:52/m) 106/115bpm 19cal 12.32/14.32mph
8) 1m - 5:05(5:05/m) 112/121bpm 26cal 11.8/13.12mph
9) 1m - 5:40(5:40/m) 114/125bpm 33cal 10.58/14.25mph
10) 1m - 5:52(5:52/m) 103/122bpm 24cal 10.24/14.94mph
11) 1m - 4:48(4:48/m) 113/123bpm 25cal 12.48/15.22mph
12) 1m - 4:58(4:58/m) 114/135bpm 26cal 12.09/14.86mph
13) 1m - 4:24(4:24/m) 109/125bpm 18cal 13.62/15.65mph
14) 1m - 4:57(4:57/m) 95/103bpm 16cal 12.12/16.33mph
15) 1m - 5:13(5:13/m) 100/109bpm 21cal 11.52/14.52mph
16) 1m - 5:11(5:11/m) 109/120bpm 26cal 11.56/13.62mph
17) 1m - 5:06(5:06/m) 109/119bpm 25cal 11.77/16.07mph
18) 1m - 4:57(4:57/m) 106/120bpm 19cal 12.12/15.39mph
19) 1m - 5:28(5:28/m) 109/131bpm 23cal 10.96/14.14mph
20) 1m - 5:27(5:27/m) 108/121bpm 21cal 11.02/14.54mph
21) 1m - 4:21(4:21/m) 118/124bpm 26cal 13.79/15.66mph
22) 1m - 4:54(4:54/m) 111/120bpm 20cal 12.24/13.75mph
23) 1m - 5:08(5:08/m) 107/118bpm 19cal 11.68/14.78mph
24) 1m - 5:02(5:02/m) 111/120bpm 22cal 11.93/16.04mph
25) 1m - 5:13(5:13/m) 111/124bpm 22cal 11.52/17.8mph
26) 1m - 4:50(4:50/m) 112/132bpm 20cal 12.43/17.86mph
27) 1m - 4:39(4:39/m) 109/115bpm 17cal 12.88/15.31mph
28) 1m - 4:24(4:24/m) 111/116bpm 18cal 13.61/15.58mph
29) 0.58m - 2:47(4:47/m) 114/124bpm 11cal 12.54/15.84mph

Digging up potatoes

On the Hewitt to Rampton, Over, Ramper Road and Longstanton.

1) 1m - 6:01(6:01/m) 91/104bpm 20cal 9.96/12.29mph
2) 1m - 5:02(5:02/m) 96/104bpm 17cal 11.93/12.86mph
3) 1m - 5:09(5:09/m) 96/108bpm 19cal 11.67/13.29mph
4) 1m - 5:08(5:08/m) 94/103bpm 16cal 11.7/12.44mph
5) 1m - 5:05(5:05/m) 95/108bpm 17cal 11.8/13.53mph
6) 1m - 4:33(4:33/m) 102/112bpm 18cal 13.17/17.62mph
7) 1m - 4:58(4:58/m) 105/111bpm 22cal 12.07/13.27mph
8) 1m - 4:38(4:38/m) 102/107bpm 16cal 12.93/13.45mph
9) 1m - 4:52(4:52/m) 105/114bpm 19cal 12.34/14.14mph
10) 1m - 5:08(5:08/m) 105/118bpm 20cal 11.68/13.92mph
11) 1m - 5:16(5:16/m) 105/120bpm 20cal 11.39/13.87mph
12) 1m - 5:18(5:18/m) 101/108bpm 16cal 11.31/13.18mph
13) 1m - 4:51(4:51/m) 97/110bpm 13cal 12.38/16.85mph
14) 1m - 5:06(5:06/m) 98/103bpm 15cal 11.76/12.77mph
15) 1m - 5:13(5:13/m) 103/109bpm 19cal 11.51/13.28mph
16) 1m - 4:33(4:33/m) 98/106bpm 14cal 13.2/15.83mph
17) 1m - 4:23(4:23/m) 97/105bpm 13cal 13.69/15.89mph
18) 1m - 4:36(4:36/m) 98/105bpm 14cal 13.03/16.5mph
19) 1m - 4:37(4:37/m) 103/107bpm 16cal 13.02/14.13mph
20) 1m - 4:44(4:44/m) 99/105bpm 14cal 12.69/14.97mph
21) 1m - 6:32(6:32/m) 97/111bpm 20cal 9.19/13.95mph
22) 1m - 5:12(5:12/m) 103/118bpm 20cal 11.53/15.65mph
23) 1m - 5:48(5:48/m) 99/110bpm 17cal 10.34/15.58mph
24) 1m - 5:39(5:39/m) 98/111bpm 18cal 10.61/14.77mph
25) 1m - 5:12(5:12/m) 102/112bpm 17cal 11.53/13.4mph
26) 1m - 4:38(4:38/m) 108/119bpm 19cal 12.93/15.4mph
27) 1m - 4:06(4:06/m) 110/119bpm 19cal 14.6/17.62mph
28) 1m - 4:09(4:09/m) 114/119bpm 21cal 14.44/16.2mph
29) 1m - 4:32(4:32/m) 112/123bpm 19cal 13.24/15.91mph
30) 1m - 4:18(4:18/m) 115/124bpm 21cal 13.96/18mph
31) 0.64m - 2:27(4:28/m) 119/125bpm 11cal 13.43/17.98mph

Yoga by myself in the gym, plus a few weights.

To gym via Arbury

1) 1m - 5:31(5:31/m) 105/115bpm 26cal 10.88/12.27mph
2) 1m - 4:42(4:42/m) 111/118bpm 25cal 12.78/15.02mph
3) 1m - 4:37(4:37/m) 113/123bpm 26cal 13.02/16.25mph
4) 1m - 4:59(4:59/m) 116/124bpm 28cal 12.03/14.8mph
5) 1m - 5:00(5:00/m) 112/118bpm 23cal 12.02/15.45mph
6) 1m - 5:25(5:25/m) 114/125bpm 27cal 11.09/16.01mph
7) 1m - 5:17(5:17/m) 100/116bpm 19cal 11.37/14.71mph
8) 1m - 5:07(5:07/m) 100/113bpm 22cal 11.74/13.47mph
9) 1m - 4:51(4:51/m) 121/169bpm 23cal 12.39/13.71mph
10) 1m - 4:34(4:34/m) 121/162bpm 23cal 13.14/15.28mph
11) 1m - 4:12(4:12/m) 116/128bpm 26cal 14.29/17.79mph
12) 0.53m - 2:43(5:13/m) 107/119bpm 8cal 11.51/15.6mph

Digging up potatoes

Slow ride.

1) 1m - 5:54(5:54/m) 26cal 10.18/13.18mph
2) 1m - 5:40(5:40/m) 28cal 10.59/13.19mph
3) 1m - 5:31(5:31/m) 28cal 10.87/14.88mph
4) 1m - 5:12(5:12/m) 32cal 11.53/13.52mph
5) 1m - 5:27(5:27/m) 28cal 10.99/12.95mph
6) 1m - 5:45(5:45/m) 27cal 10.44/14.62mph
7) 1m - 4:44(4:44/m) 34cal 12.67/17.46mph
8) 1m - 5:50(5:50/m) 26cal 10.28/14.91mph
9) 1m - 5:05(5:05/m) 32cal 11.8/15.99mph
10) 1m - 5:25(5:25/m) 28cal 11.09/13.25mph
11) 1m - 4:43(4:43/m) 33cal 12.71/14.45mph
12) 1m - 5:16(5:16/m) 31cal 11.4/14.33mph
13) 1m - 4:36(4:36/m) 32cal 13.04/15.87mph
14) 1m - 5:31(5:31/m) 28cal 10.89/13.66mph
15) 1m - 5:06(5:06/m) 31cal 11.78/16.41mph
16) 1m - 5:22(5:22/m) 29cal 11.19/14.67mph
17) 1m - 5:00(5:00/m) 29cal 12.02/15.83mph
18) 1m - 4:18(4:18/m) 36cal 13.96/16.7mph
19) 1m - 4:59(4:59/m) 31cal 12.02/13.5mph
20) 0.76m - 3:55(5:13/m) 13cal 11.5/13.06mph

Pilates

To Pilates in the first heavy rain for over 2 months.

1) 1m - 5:07(5:07/m) 29cal 11.71/14.77mph
2) 1m - 4:27(4:27/m) 35cal 13.48/15.75mph
3) 1m - 4:47(4:47/m) 33cal 12.53/14.23mph
4) 1m - 5:24(5:24/m) 30cal 11.1/14.37mph
5) 1m - 5:17(5:17/m) 28cal 11.36/13.96mph
6) 1m - 3:57(3:57/m) 37cal 15.17/16.31mph
7) 1m - 4:33(4:33/m) 34cal 13.19/16.89mph
8) 0.26m - 1:20(5:21/m) 4cal 11.23/12.3mph

Yoga

To yoga.

1) 1m - 5:19(5:19/m) 101/112bpm 21cal 11.29/13.34mph
2) 1m - 4:36(4:36/m) 112/119bpm 28cal 13.06/15.17mph
3) 1m - 4:55(4:55/m) 106/114bpm 22cal 12.2/14.33mph
4) 1m - 5:23(5:23/m) 106/117bpm 24cal 11.16/14.24mph
5) 1m - 6:06(6:06/m) 100/122bpm 24cal 9.84/14.38mph
6) 1m - 4:42(4:42/m) 95/108bpm 16cal 12.75/15.73mph
7) 1m - 4:47(4:47/m) 101/110bpm 20cal 12.53/14.92mph
8) 1m - 4:44(4:44/m) 103/113bpm 20cal 12.66/14.43mph
9) 1m - 4:35(4:35/m) 105/110bpm 21cal 13.09/17.32mph
10) 1m - 4:53(4:53/m) 97/109bpm 16cal 12.29/14.38mph
11) 1m - 4:18(4:18/m) 104/112bpm 18cal 13.95/15.53mph
12) 0.93m - 4:29(4:44/m) 104/114bpm 13cal 12.67/14.77mph

To baker's

1) 1m - 5:27(5:27/m) 91/104bpm 17cal 11.01/13.11mph
2) 1m - 5:32(5:32/m) 91/105bpm 17cal 10.86/12.65mph
3) 1m - 5:01(5:01/m) 99/117bpm 19cal 11.95/17.38mph
4) 1m - 4:40(4:40/m) 97/108bpm 16cal 12.85/17.23mph
5) 1m - 4:27(4:27/m) 96/106bpm 15cal 13.47/14.71mph
6) 1m - 5:23(5:23/m) 95/105bpm 16cal 11.14/13.76mph
7) 1m - 5:20(5:20/m) 95/103bpm 15cal 11.24/14.83mph
8) 1m - 4:46(4:46/m) 100/108bpm 18cal 12.61/15.18mph
9) 1m - 4:46(4:46/m) 100/115bpm 16cal 12.58/14.63mph
10) 1m - 4:24(4:24/m) 98/102bpm 14cal 13.63/14.49mph
11) 1m - 4:33(4:33/m) 99/110bpm 16cal 13.19/15.51mph
12) 0.24m - 1:23(5:13/m) 102/104bpm 2cal 11.5/12.57mph

Walking to and from buses to hospital.

To GP via Rampton and Longstanton. Getting increasingly breezy.

1) 1m - 5:21(5:21/m) 99/110bpm 19cal 11.22/12.86mph
2) 1m - 4:51(4:51/m) 101/109bpm 18cal 12.36/14.15mph
3) 1m - 4:33(4:33/m) 105/117bpm 20cal 13.19/15.44mph
4) 1m - 4:14(4:14/m) 100/105bpm 15cal 14.18/14.47mph
5) 1m - 4:25(4:25/m) 104/114bpm 19cal 13.57/17.9mph
6) 1m - 4:38(4:38/m) 112/117bpm 27cal 12.96/15.16mph
7) 1m - 4:34(4:34/m) 112/120bpm 22cal 13.15/14.78mph
8) 1m - 4:25(4:25/m) 106/116bpm 17cal 13.58/15.63mph
9) 1m - 5:07(5:07/m) 112/119bpm 26cal 11.73/12.8mph
10) 1m - 5:11(5:11/m) 108/118bpm 22cal 11.58/15.07mph
11) 1m - 5:30(5:30/m) 107/118bpm 21cal 10.91/13.35mph
12) 1m - 5:28(5:28/m) 111/119bpm 27cal 10.97/16.11mph
13) 1m - 3:50(3:50/m) 113/119bpm 19cal 15.67/17.54mph
14) 1m - 4:12(4:12/m) 114/125bpm 20cal 14.31/17.45mph
15) 1m - 5:00(5:00/m) 116/124bpm 26cal 12.01/16.46mph
16) 1m - 4:21(4:21/m) 111/123bpm 17cal 13.78/17.05mph
17) 1m - 4:53(4:53/m) 118/125bpm 27cal 12.29/15mph
18) 1m - 5:05(5:05/m) 117/126bpm 24cal 11.81/14.93mph
19) 1m - 4:32(4:32/m) 117/123bpm 21cal 13.24/16.13mph
20) 1m - 4:13(4:13/m) 112/121bpm 17cal 14.23/16.23mph
21) 1m - 4:35(4:35/m) 112/120bpm 18cal 13.08/15.28mph
22) 1m - 4:37(4:37/m) 113/123bpm 17cal 12.98/15.8mph
23) 1m - 5:06(5:06/m) 105/123bpm 24cal 11.77/14.55mph
24) 1m - 4:24(4:24/m) 118/123bpm 30cal 13.63/15.27mph
25) 0.95m - 4:14(4:24/m) 117/127bpm 15cal 13.64/15.63mph

Light breeze and cool.

1) 1m - 5:12(5:12/m) 95/108bpm 16cal 11.55/15.05mph
2) 1m - 5:35(5:35/m) 96/109bpm 20cal 10.74/13.98mph
3) 1m - 4:50(4:50/m) 100/112bpm 18cal 12.44/14.58mph
4) 1m - 4:22(4:22/m) 99/104bpm 17cal 13.73/14.67mph
5) 1m - 4:13(4:13/m) 96/104bpm 14cal 14.23/15.66mph
6) 1m - 3:53(3:53/m) 103/110bpm 16cal 15.48/16.72mph
7) 1m - 4:19(4:19/m) 109/117bpm 20cal 13.92/16.54mph
8) 1m - 4:20(4:20/m) 106/112bpm 18cal 13.85/15.73mph
9) 1m - 4:39(4:39/m) 110/119bpm 22cal 12.9/14.35mph
10) 1m - 4:40(4:40/m) 109/116bpm 22cal 12.84/13.9mph
11) 0.74m - 3:09(4:14/m) 119/124bpm 19cal 14.15/17.69mph

Not bad after this morning's 39 miles cycling, and no running since last Sunday . I didn't make any particularly big effort.
Jog to the retail park to get some drops, then on the 4 lamps roundabout to get the bus home.

1) 1m - 9:49(9:49/m) 129/137bpm 79cal 6.11/9.17mph
2) 1m - 9:36(9:36/m) 136/140bpm 81cal 6.25/8.13mph
3) 1m - 10:07(10:07/m) 131/135bpm 72cal 5.93/7.02mph
4) 1m - 10:41(10:42/m) 130/136bpm 76cal 5.61/7.22mph into headwind and I felt a bit tired.
Stopped at Boots at 4.75 miles, then ran along the river for the bus.
5) 1m - 9:46(9:46/m) 131/141bpm 65cal 6.14/8.34mph
6) 1m - 9:27(9:27/m) 135/143bpm 74cal 6.35/7.38mph

To St. Ives via Rampton, Over and Ramper Road, with a light breeze.

1) 1m - 5:06(5:06/m) 95/106bpm 16cal 11.76/13.43mph
2) 1m - 4:39(4:39/m) 105/112bpm 21cal 12.91/14.03mph
3) 1m - 4:31(4:31/m) 107/119bpm 21cal 13.28/14.01mph
4) 1m - 4:26(4:26/m) 105/110bpm 18cal 13.55/14.61mph
5) 1m - 4:30(4:30/m) 108/120bpm 21cal 13.33/19.66mph
6) 1m - 4:49(4:49/m) 109/118bpm 24cal 12.45/14.45mph
7) 1m - 4:31(4:31/m) 105/110bpm 17cal 13.26/14.24mph
8) 1m - 4:44(4:44/m) 106/113bpm 20cal 12.69/14.8mph
9) 1m - 5:02(5:02/m) 111/121bpm 24cal 11.9/13.83mph
10) 1m - 4:58(4:58/m) 107/118bpm 19cal 12.06/14.01mph
11) 1m - 4:30(4:30/m) 103/113bpm 14cal 13.32/16.71mph
12) 1m - 4:56(4:56/m) 105/115bpm 18cal 12.15/16.58mph
13) 1m - 4:55(4:55/m) 113/123bpm 26cal 12.2/13.61mph
14) 1m - 4:55(4:55/m) 111/117bpm 22cal 12.21/14.1mph
15) 1m - 4:22(4:22/m) 110/118bpm 18cal 13.73/17mph
16) 1m - 4:30(4:30/m) 108/114bpm 15cal 13.35/15.78mph
17) 1m - 4:41(4:41/m) 110/116bpm 19cal 12.79/14.89mph
18) 1m - 4:29(4:29/m) 109/116bpm 17cal 13.37/15.69mph
19) 1m - 4:43(4:43/m) 107/120bpm 17cal 12.74/17.14mph
Missed recording 2.20 miles when returning from St. Ives
20) 1m - 4:15(4:15/m) 108/118bpm 18cal 14.14/16.28mph
21) 1m - 4:26(4:26/m) 108/114bpm 20cal 13.53/16.09mph
22) 1m - 4:35(4:35/m) 110/116bpm 23cal 13.08/16.08mph
23) 1m - 4:26(4:26/m) 114/117bpm 24cal 13.54/15.65mph
24) 1m - 4:06(4:06/m) 112/120bpm 20cal 14.6/16mph
25) 1m - 4:32(4:32/m) 111/115bpm 20cal 13.25/14.67mph
26) 1m - 4:47(4:47/m) 113/122bpm 24cal 12.56/13.91mph
27) 1m - 4:35(4:35/m) 118/124bpm 26cal 13.1/14.57mph
28) 0.85m - 3:48(4:28/m) 120/130bpm 21cal 13.41/16.33mph

1) 1m - 5:53(5:53/m) 93/104bpm 18cal 10.2/12.18mph
2) 1m - 5:11(5:11/m) 99/120bpm 19cal 11.59/15.92mph
3) 1m - 4:36(4:36/m) 106/129bpm 22cal 13.05/16.1mph
4) 1m - 4:22(4:22/m) 109/125bpm 22cal 13.72/16.73mph
5) 1m - 5:03(5:03/m) 103/113bpm 20cal 11.87/14.16mph
6) 1m - 5:10(5:10/m) 99/108bpm 16cal 11.63/13.65mph
7) 1m - 5:02(5:02/m) 99/109bpm 17cal 11.94/15.26mph
8) 1m - 4:34(4:34/m) 97/110bpm 13cal 13.12/14.78mph
9) 0.96m - 4:21(4:31/m) 101/107bpm 14cal 13.28/16.13mph

Run to IVC, then buses to and from Science Park area. Light drizzle.
Out against breeze, back with it behind me.

1) 1m - 9:46(9:46/m) 127/134bpm 83cal 6.14/7.48mph
2) 1m - 9:36(9:36/m) 131/138bpm 81cal 6.25/7.85mph
Bus 2 miles to Science Park
3) 1m - 9:43(9:43/m) 130/136bpm 77cal 6.17/7.37mph
4) 1m - 9:40(9:40/m) 135/138bpm 81cal 6.21/7.06mph
5) 1m - 9:39(9:39/m) 135/138bpm 77cal 6.22/7.17mph
6) 1m - 9:37(9:38/m) 136/141bpm 76cal 6.23/7.59mph
Bus 1 mile back from CRC
7) 1m - 8:39(8:40/m) 138/151bpm 69cal 6.93/7.94mph First 0.60 mile running fast to make sure I got to the bus stop in time

To Milton

1) 1m - 5:43(5:43/m) 91/101bpm 27cal 10.5/11.89mph
2) 1m - 5:32(5:32/m) 95/103bpm 29cal 10.85/12.19mph
3) 1m - 5:33(5:33/m) 100/112bpm 32cal 10.82/13.97mph
4) 1m - 5:19(5:19/m) 97/107bpm 25cal 11.29/13.38mph
5) 1m - 5:47(5:47/m) 96/110bpm 25cal 10.37/14.29mph
6) 1m - 5:18(5:18/m) 96/106bpm 23cal 11.31/14.67mph
7) 1m - 5:10(5:10/m) 103/111bpm 28cal 11.6/14.18mph
8) 1m - 4:49(4:49/m) 101/112bpm 24cal 12.44/14.36mph
9) 1m - 5:13(5:13/m) 101/121bpm 25cal 11.52/14.9mph
10) 1m - 5:00(5:00/m) 101/113bpm 23cal 12.01/14.97mph
11) 1m - 4:36(4:36/m) 103/117bpm 24cal 13.03/15.01mph
Garmin didn't record 2.3 miles in Milton
12) 1m - 5:21(5:21/m) 95/121bpm 18cal 11.23/16.13mph
13) 1m - 5:32(5:32/m) 101/124bpm 24cal 10.86/12.58mph
14) 1m - 5:14(5:14/m) 102/122bpm 22cal 11.45/14.24mph
15) 1m - 4:45(4:45/m) 97/101bpm 17cal 12.64/15.89mph
16) 1m - 4:18(4:18/m) 96/108bpm 17cal 13.96/17.39mph
17) 0.41m - 2:02(4:56/m) 105/114bpm 10cal 12.15/14.06mph

To Pilates.
The 1.5 miles getting there in very heavy rain were not recorded.

Going home.
1) 1m - 6:21(6:21/m) 87/104bpm 17cal 9.45/15.78mph
2) 1m - 5:33(5:33/m) 93/103bpm 17cal 10.82/12.94mph
3) 1m - 4:41(4:41/m) 105/115bpm 23cal 12.82/16.25mph
4) 1m - 4:12(4:12/m) 106/112bpm 22cal 14.31/15.73mph
5) 1m - 4:34(4:34/m) 106/113bpm 21cal 13.14/15.23mph
6) 0.25m - 1:18(5:13/m) 102/112bpm 5cal 11.52/12.63mph

Pilates

To High Street pharmacy via Arbury, Castle, Science Park and King's Hedges.
A couple of short light rain showers.

1) 1m - 5:52(5:52/m) 88/95bpm 14cal 10.23/12.59mph
2) 1m - 5:32(5:32/m) 95/105bpm 19cal 10.83/12.78mph
3) 1m - 4:45(4:45/m) 94/110bpm 14cal 12.65/17.71mph
4) 1m - 6:07(6:07/m) 92/102bpm 17cal 9.81/13.95mph
Garmin missed a mile here
5) 1m - 5:52(5:52/m) 95/114bpm 18cal 10.22/17.97mph
6) 1m - 5:08(5:08/m) 101/112bpm 19cal 11.69/15.4mph
7) 1m - 4:57(4:57/m) 94/105bpm 13cal 12.13/16.76mph
8) 1m - 4:55(4:55/m) 97/106bpm 13cal 12.21/13.85mph
9) 1m - 5:16(5:16/m) 101/112bpm 18cal 11.41/12.67mph
10) 1m - 4:44(4:44/m) 100/117bpm 15cal 12.7/15.13mph
11) 1m - 5:16(5:16/m) 101/110bpm 17cal 11.41/13.12mph
12) 1m - 4:33(4:33/m) 105/113bpm 18cal 13.21/15.94mph
13) 1m - 5:11(5:11/m) 105/118bpm 19cal 11.56/14.76mph
14) 1m - 4:44(4:44/m) 100/117bpm 14cal 12.66/13.54mph
15) 1m - 4:24(4:24/m) 108/119bpm 19cal 13.63/16.26mph
16) 0.73m - 3:52(5:16/m) 101/116bpm 13cal 11.4/13.53mph

Home via Arbury after athletics club interval training.

1) 1m - 4:18(4:18/m) 120/140bpm 31cal 13.98/17.13mph
2) 1m - 3:58(3:58/m) 136/142bpm 36cal 15.15/18.35mph
3) 1m - 4:42(4:42/m) 126/137bpm 35cal 12.75/16.75mph
4) 1m - 4:26(4:26/m) 131/138bpm 36cal 13.51/17.87mph
5) 1m - 5:18(5:18/m) 121/132bpm 32cal 11.31/14.38mph
6) 1m - 4:31(4:31/m) 117/126bpm 23cal 13.27/15.97mph
7) 1m - 4:22(4:22/m) 121/126bpm 24cal 13.73/16.07mph
8) 0.26m - 1:04(5:08/m) 118/123bpm 5cal 11.69/13.04mph

Club interval session of 8x600m with 200m jog recovery.

Since it was my 1st interval run since 30th January 2018, before my AF, I put myself into the slowest group, and we were told to do 4 or 5 reps instead of 8. I didn't want to overdo my 1st time back so I done only 4 although I increased the effort with each one. No problems .

Nice to see some short sections at 5:xx pace I'd thought I'd be doing well to get under 7mm overall!

1) 0.42m - 2:43(6:27/m) 150/161bpm 34cal 9.29/9.92mph
2) 0.42m - 2:35(6:13/m) 153/168bpm 32cal 9.66/11.98mph
3) 0.42m - 2:34(6:08/m) 157/170bpm 34cal 9.79/11.88mph
4) 0.42m - 2:29(6:00/m) 159/172bpm 33cal 9.95/11.95mph

Warm up on pavements before club interval session.

1) 1m - 9:51(9:52/m) 126/134bpm 105cal 6.08/7.14mph
2) 0.19m - 1:49(9:31/m) 132/134bpm 20cal 6.3/7.16mph

To athletics club interval training.

1) 1m - 5:29(5:29/m) 106/117bpm 28cal 10.94/12.36mph
2) 1m - 5:26(5:26/m) 113/127bpm 33cal 11.04/13.81mph
3) 1m - 4:50(4:50/m) 117/126bpm 32cal 12.42/16.11mph
4) 1m - 5:12(5:12/m) 119/127bpm 35cal 11.53/15.73mph
5) 1m - 4:06(4:06/m) 123/134bpm 29cal 14.63/18.32mph
6) 1m - 4:52(4:52/m) 112/124bpm 22cal 12.33/17.56mph
7) 0.81m - 4:30(5:31/m) 115/129bpm 23cal 10.88/14.21mph

Moving large heavy coffee table into conservatory.

Only a light breeze.

1) 1m - 5:26(5:26/m) 97/107bpm 20cal 11.05/12.88mph
2) 1m - 5:24(5:24/m) 101/110bpm 21cal 11.11/13.11mph
3) 1m - 5:05(5:05/m) 103/109bpm 22cal 11.79/12.86mph
4) 1m - 6:16(6:16/m) 101/111bpm 24cal 9.58/13.44mph Along rough trail
5) 1m - 4:53(4:53/m) 109/120bpm 24cal 12.28/13.71mph
6) 1m - 4:52(4:52/m) 105/111bpm 19cal 12.32/14.67mph
7) 1m - 4:48(4:48/m) 104/117bpm 18cal 12.51/13.99mph
8) 1m - 4:37(4:37/m) 103/116bpm 16cal 13.01/15.38mph
9) 1m - 4:53(4:53/m) 107/118bpm 21cal 12.29/17.56mph
10) 1m - 4:57(4:57/m) 111/119bpm 23cal 12.14/14.8mph
11) 1m - 4:41(4:41/m) 108/117bpm 20cal 12.82/13.94mph
12) 1m - 4:58(4:58/m) 111/126bpm 21cal 12.1/15.09mph
13) 1m - 5:27(5:27/m) 113/121bpm 27cal 11.02/14.23mph
14) 1m - 5:18(5:18/m) 109/123bpm 21cal 11.32/13.83mph
15) 1m - 4:33(4:33/m) 102/109bpm 13cal 13.18/14.01mph
16) 1m - 4:24(4:24/m) 105/116bpm 16cal 13.63/17.31mph
17) 1m - 4:22(4:22/m) 106/114bpm 16cal 13.73/15.01mph
18) 1m - 5:06(5:06/m) 106/117bpm 19cal 11.76/14.4mph
19) 1m - 4:38(4:38/m) 108/115bpm 18cal 12.97/14.74mph
20) 1m - 4:28(4:28/m) 107/113bpm 18cal 13.45/15.14mph
21) 1m - 4:47(4:47/m) 106/111bpm 16cal 12.55/14.51mph
22) 1m - 5:13(5:13/m) 103/116bpm 19cal 11.51/14.05mph
23) 1m - 5:03(5:03/m) 106/119bpm 19cal 11.86/13.87mph
24) 1m - 5:57(5:57/m) 107/125bpm 23cal 10.07/13.55mph Over another rough trail
25) 1m - 4:23(4:23/m) 112/129bpm 20cal 13.67/17.44mph
26) 1m - 4:35(4:35/m) 108/116bpm 17cal 13.07/15.65mph
27) 1m - 4:02(4:02/m) 114/128bpm 19cal 14.85/17.61mph
28) 1m - 4:39(4:39/m) 115/127bpm 24cal 12.92/16.3mph
29) 0.28m - 1:22(4:42/m) 114/117bpm 1cal 12.75/13.32mph

Into city to get some shelter from the wind which had picked up quite a bit since this morning.

1) 1m - 5:45(5:45/m) 26cal 10.44/12.2mph
2) 1m - 5:20(5:20/m) 30cal 11.26/13.02mph
3) 1m - 5:27(5:27/m) 30cal 11.02/14.84mph
4) 1m - 5:19(5:19/m) 31cal 11.3/14.45mph
5) 1m - 5:40(5:40/m) 29cal 10.57/14.89mph
6) 1m - 5:17(5:17/m) 28cal 11.37/15.58mph
7) 1m - 5:34(5:34/m) 28cal 10.77/12.97mph
8) 1m - 5:08(5:08/m) 31cal 11.69/15.05mph
9) 1m - 4:57(4:57/m) 32cal 12.11/16.69mph
10) 1m - 4:36(4:36/m) 33cal 13.05/17.13mph
11) 1m - 5:51(5:51/m) 31cal 10.26/15.8mph
12) 1m - 4:37(4:37/m) 32cal 12.99/18.93mph
13) 1m - 5:04(5:04/m) 31cal 11.83/17.22mph
14) 1m - 5:38(5:38/m) 28cal 10.65/12.95mph
15) 1m - 4:47(4:47/m) 34cal 12.56/17.12mph
16) 1m - 4:45(4:45/m) 32cal 12.65/14.26mph
17) 1m - 4:47(4:47/m) 32cal 12.54/15.43mph
18) 1m - 4:27(4:27/m) 36cal 13.5/14.85mph
19) 1m - 4:39(4:39/m) 34cal 12.92/14.89mph
20) 1m - 5:16(5:16/m) 28cal 11.4/13.5mph
21) 1m - 4:04(4:04/m) 36cal 14.73/19.25mph
22) 0.95m - 4:02(4:13/m) 33cal 14.22/18.61mph

Easy ride, tired after yesterday evening's club interval session.

1) 1m - 5:59(5:59/m) 88/102bpm 19cal 10.02/11.37mph
2) 1m - 5:11(5:11/m) 91/102bpm 19cal 11.59/12.6mph
3) 1m - 4:51(4:51/m) 85/95bpm 14cal 12.39/13.52mph
4) 1m - 5:08(5:08/m) 93/104bpm 19cal 11.68/14.26mph
5) 1m - 5:44(5:44/m) 93/100bpm 20cal 10.48/13.03mph
6) 1m - 6:18(6:18/m) 93/108bpm 20cal 9.53/11.7mph across rough ground
7) 1m - 6:31(6:31/m) 97/106bpm 26cal 9.2/12.02mph across rough ground
8) 1m - 5:04(5:04/m) 89/98bpm 13cal 11.83/13.08mph
9) 1m - 4:50(4:50/m) 89/100bpm 11cal 12.4/14.58mph
10) 1m - 5:18(5:18/m) 90/97bpm 14cal 11.33/13.89mph
11) 1m - 5:36(5:36/m) 89/96bpm 14cal 10.71/12.66mph
12) 1m - 5:12(5:12/m) 88/95bpm 13cal 11.55/13.69mph
13) 1m - 5:01(5:01/m) 89/100bpm 14cal 11.96/14.14mph
14) 1m - 4:44(4:44/m) 93/100bpm 18cal 12.69/14.39mph
15) 1m - 4:43(4:43/m) 94/101bpm 18cal 12.72/14.94mph
16) 1m - 5:01(5:01/m) 95/106bpm 18cal 11.94/16.7mph
17) 0.79m - 2:58(5:03/m) 90/102bpm 7cal 11.88/14.63mph