Welcome To Fetcheveryone

Another washed out wake up, so I didn't get out until 10am, but then I was fine.
I took a detour through the city centre to see what it was like - some people about and a little traffic, but not much.

1) 1m - 5:30(5:30/m) 92/99bpm 17cal 10.92/13.2mph
2) 1m - 5:02(5:02/m) 99/107bpm 21cal 11.91/13.99mph
3) 1m - 5:15(5:15/m) 100/106bpm 20cal 11.42/12.47mph
4) 1m - 5:14(5:14/m) 104/121bpm 23cal 11.45/17.49mph
5) 1m - 6:01(6:01/m) 107/124bpm 28cal 9.98/11.96mph
6) 1m - 4:58(4:58/m) 106/116bpm 21cal 12.08/13.34mph
7) 1m - 4:25(4:25/m) 103/112bpm 16cal 13.57/19.43mph
8) 1m - 4:23(4:23/m) 105/121bpm 19cal 13.67/15.86mph
9) 1m - 4:28(4:28/m) 101/119bpm 15cal 13.43/21.84mph
10) 1m - 4:08(4:08/m) 103/124bpm 15cal 14.49/20.62mph
11) 1m - 4:19(4:19/m) 110/126bpm 19cal 13.91/17.17mph
12) 1m - 4:30(4:30/m) 104/112bpm 16cal 13.35/16.15mph
13) 1m - 4:41(4:41/m) 110/116bpm 21cal 12.81/15.59mph
14) 1m - 4:47(4:47/m) 110/119bpm 22cal 12.56/14.59mph
15) 1m - 5:30(5:30/m) 107/131bpm 21cal 10.92/14.65mph
16) 1m - 4:46(4:46/m) 108/125bpm 18cal 12.6/14.92mph
17) 1m - 5:10(5:10/m) 103/116bpm 18cal 11.6/15.32mph I was about to turn R into a side street but the lead car of a long stream of traffic deliberately sped up (to about 35-40mph) just to block me off from turning. I had to wait 1m25s for the traffic to pass. Nasty small minded man!
18) 1m - 4:58(4:58/m) 104/118bpm 17cal 12.09/14.97mph
19) 1m - 5:02(5:02/m) 104/113bpm 18cal 11.9/14.59mph
20) 1m - 4:54(4:54/m) 111/128bpm 22cal 12.24/15.56mph
21) 1m - 4:38(4:38/m) 104/117bpm 16cal 12.97/16.96mph
22) 1m - 4:55(4:55/m) 103/118bpm 16cal 12.2/14.83mph
23) 0.12m - 33(4:31/m) 112/113bpm 2cal 13.26/13.58mph

Yoga at home.

This was a better morning than the last two, so I managed to get out fairly early for a nice ride on the Hewitt with only a light breeze.

1) 1m - 5:36(5:36/m) 96/106bpm 22cal 10.71/12.88mph
2) 1m - 4:42(4:42/m) 105/111bpm 25cal 12.76/13.68mph
3) 1m - 5:04(5:04/m) 108/114bpm 28cal 11.84/13.16mph
4) 1m - 4:44(4:44/m) 102/112bpm 19cal 12.68/17.38mph
5) 1m - 5:05(5:05/m) 107/113bpm 24cal 11.8/13.68mph
6) 1m - 4:45(4:45/m) 105/109bpm 20cal 12.65/13.98mph
7) 1m - 4:47(4:47/m) 103/107bpm 19cal 12.56/14.89mph
8) 1m - 4:48(4:48/m) 104/113bpm 18cal 12.5/14.77mph
9) 1m - 5:12(5:12/m) 102/110bpm 17cal 11.54/14.47mph
10) 1m - 5:09(5:09/m) 98/112bpm 15cal 11.67/14.05mph
11) 1m - 4:23(4:23/m) 99/105bpm 14cal 13.7/20.43mph
12) 1m - 4:59(4:59/m) 100/109bpm 16cal 12.04/12.93mph
13) 1m - 4:52(4:52/m) 96/100bpm 13cal 12.32/14.37mph
14) 1m - 5:20(5:20/m) 97/109bpm 15cal 11.27/13.46mph
15) 1m - 5:26(5:26/m) 98/113bpm 16cal 11.04/13.39mph
16) 1m - 4:54(4:54/m) 93/105bpm 12cal 12.24/13.57mph
17) 1m - 4:42(4:42/m) 96/108bpm 15cal 12.76/17.47mph
18) 1m - 5:10(5:10/m) 96/104bpm 16cal 11.63/13.36mph
19) 1m - 4:45(4:45/m) 97/105bpm 15cal 12.62/15.12mph
20) 1m - 4:50(4:50/m) 99/103bpm 16cal 12.42/14.37mph
21) 1m - 4:52(4:52/m) 98/104bpm 15cal 12.33/13.59mph
22) 1m - 4:51(4:51/m) 99/109bpm 17cal 12.37/13.51mph
23) 1m - 4:52(4:52/m) 100/107bpm 18cal 12.33/13.89mph
24) 0.98m - 4:27(4:33/m) 101/109bpm 17cal 13.17/15.25mph

Drizzly, and a breeze had started since earlier in the morning.
Dreadful "run". I'd have thought the earlier cycle ride to the foodbank might have prepared me but obviously it hadn't.
Legs and hips aching, and just had no strength nor sufficient air.

1) 1m - 9:50(9:50/m) 124/132bpm 85cal 6.1/7.35mph This was a 9:15 effort!
2) 1m - 10:22(10:22/m) 124/130bpm 87cal 5.79/6.53mph Over the A14 interchange.
3) 1m - 11:02(11:02/m) 122/127bpm 84cal 5.44/6.12mph Up Darwin Green.
4) 1m - 12:05(12:05/m) 114/121bpm 73cal 4.97/5.66mph On the flat and it was very hard! Only 12mm!
5) 1m - 11:15(11:15/m) 115/120bpm 67cal 5.33/5.93mph Really wanting this to end.
6) 1m - 11:13(11:13/m) 118/124bpm 70cal 5.35/5.8mph Feeling not so awful so I decided not to miss out the Oakington loop like last week.
7) 1m - 9:48(9:48/m) 129/135bpm 78cal 6.12/6.51mph Suddenly stopped feeling so dreadful, and sped up. A lot!
8) 1m - 9:54(9:54/m) 133/140bpm 82cal 6.06/6.45mph Kept going, even though this was more like a 8:30 - 9mm effort!
9) 1m - 9:37(9:37/m) 136/144bpm 80cal 6.24/6.74mph Even quicker because the drizzle was becoming heavier. 5 minutes after I got home, it had become proper rain and was moderately heavy. I seem to have a knack of timing my finishes to miss the worst of the rain!

To Cambridge Foodbank in the drizzle for a 10am opening to donate plastic carrier bags.
Lots of stops at junctions on the way back - vehicles kept coming by at just the wrong moment!

1) 1m - 5:35(5:35/m) 99/116bpm 23cal 10.74/13.31mph
2) 1m - 5:20(5:20/m) 102/111bpm 25cal 11.26/12.28mph
3) 1m - 5:09(5:09/m) 106/114bpm 24cal 11.65/13.1mph
4) 1m - 4:47(4:47/m) 109/116bpm 23cal 12.55/16.53mph
5) 1m - 4:59(4:59/m) 109/120bpm 22cal 12.05/13.45mph
6) 0.07m - 23(5:22/m) 119/121bpm 2cal 11.18/12.79mph
Foodbank. Had a nice chat with HellsBells.
7) 1m - 5:27(5:27/m) 105/114bpm 21cal 11.02/13.07mph
8) 1m - 5:35(5:35/m) 98/109bpm 19cal 10.76/13.27mph
9) 1m - 5:35(5:35/m) 99/116bpm 20cal 10.75/14.09mph
10) 1m - 4:31(4:31/m) 99/113bpm 16cal 13.31/17.73mph

Fairly breezy, with rain, mainly during the middle part of the ride.

1) 1m - 5:56(5:56/m) 87/97bpm 19cal 10.12/11.43mph
2) 1m - 5:23(5:23/m) 94/99bpm 19cal 11.14/12.68mph
3) 1m - 5:36(5:36/m) 92/102bpm 19cal 10.71/12.82mph
4) 1m - 5:40(5:40/m) 92/100bpm 17cal 10.58/12.8mph
5) 1m - 5:29(5:29/m) 91/101bpm 16cal 10.96/14.69mph
6) 1m - 5:27(5:27/m) 95/102bpm 18cal 11.01/14.54mph
7) 1m - 5:04(5:04/m) 89/99bpm 12cal 11.85/13.57mph
8) 1m - 5:06(5:06/m) 91/98bpm 15cal 11.78/12.89mph
9) 1m - 5:12(5:12/m) 95/113bpm 17cal 11.54/15.27mph
10) 1m - 5:33(5:33/m) 94/112bpm 19cal 10.8/15.18mph
11) 1m - 5:38(5:38/m) 93/103bpm 18cal 10.65/18.75mph
12) 1m - 4:07(4:07/m) 88/101bpm 10cal 14.55/24.37mph
13) 1m - 5:55(5:55/m) 95/108bpm 18cal 10.13/16.33mph
14) 1m - 5:49(5:49/m) 97/107bpm 17cal 10.31/11.56mph
15) 1m - 5:31(5:31/m) 92/98bpm 18cal 10.87/12.25mph Stop to put on waterproof trousers as the rain was becoming heavier.
16) 1m - 5:37(5:37/m) 91/100bpm 18cal 10.68/12.91mph
17) 1m - 5:36(5:36/m) 93/101bpm 19cal 10.71/12.09mph
18) 1m - 5:02(5:02/m) 95/109bpm 18cal 11.92/15.45mph
19) 1m - 5:05(5:05/m) 94/104bpm 17cal 11.81/15.12mph
20) 1m - 5:04(5:04/m) 100/113bpm 19cal 11.82/13.59mph
21) 1m - 4:40(4:40/m) 94/102bpm 14cal 12.84/15.74mph
22) 1m - 3:36(3:36/m) 93/112bpm 13cal 16.69/25.91mph
23) 1m - 4:41(4:41/m) 94/108bpm 15cal 12.79/17.24mph
24) 1m - 5:05(5:05/m) 97/117bpm 17cal 11.8/16.35mph
25) 1m - 5:34(5:34/m) 98/112bpm 19cal 10.78/14.53mph Stop to take off waterproof trousers.
26) 1m - 5:43(5:43/m) 99/112bpm 20cal 10.49/11.96mph
27) 1m - 5:02(5:02/m) 97/107bpm 18cal 11.9/14.15mph
28) 1m - 5:49(5:49/m) 97/105bpm 21cal 10.3/13.39mph
29) 1m - 5:06(5:06/m) 100/107bpm 20cal 11.78/15.66mph
30) 1m - 4:48(4:48/m) 99/106bpm 18cal 12.51/13.28mph
31) 0.5m - 2:51(5:41/m) 98/105bpm 10cal 10.57/12.74mph

During the interval run, at the end of a speed section I pressed stop instead of lap and didn't notice until I had run 0.3 mile of the recovery interval!

I walked back 0.3 mile to where the recovery section should have started.

Better at long last! I felt able to actually run properly
Breathing has been better today, which may have been causing some of the recent running problems.
Intervals, 0.5 mile speed sections. Overall, far too many stops to take much meaning from this, apart from having been able to have a decent run

1) 0.6m - 5:46(9:40/m) 123/132bpm 48cal 6.2/7.01mph Stretches and drills at the end of this section
2) 0.51m - 3:52(7:35/m) 143/153bpm 37cal 7.92/9.41mph Cross wind
3) 0.49m - 4:46(9:38/m) 132/150bpm 41cal 6.23/7.76mph Two stops to go through gates, using a dock leaf as usual
4) 0.54m - 3:59(7:25/m) 143/153bpm 39cal 8.08/9.73mph Started off fast with a direct tailwind (7:02 pace) but then due to a stream of traffic there was a long stop to cross the road onto the trail, followed by a pause through the kissing gate, then another pause as I met a family in the woods. Finally, at the end of this speed section I pressed stop instead of lap and didn't notice until I had run 0.3 mile of the recovery interval!

5) 0.47m - 4:29(9:35/m) 132/138bpm 37cal 6.26/6.72mph Walked back 0.3 mile to where this recovery section should have started
6) 0.5m - 3:49(7:39/m) 150/158bpm 39cal 7.84/8.52mph Slow, with a cross wind. Stopped at the end of this, when I came off the trail onto the pavement just as a cyclist approached!
7) 0.3m - 2:53(9:45/m) 144/152bpm 28cal 6.16/8.27mph Short recovery interval
8) 0.4m - 2:58(7:23/m) 157/165bpm 32cal 8.13/8.91mph Short speed section on the Busway with a cross wind.
9) 0.2m - 1:57(9:42/m) 140/165bpm 17cal 6.19/8.29mph

A lot breezier than earlier this morning.

1) 1m - 6:07(6:07/m) 92/106bpm 20cal 9.82/12.82mph
2) 1m - 5:15(5:15/m) 95/112bpm 18cal 11.44/18.74mph
3) 1m - 4:45(4:45/m) 94/103bpm 16cal 12.62/17.65mph
4) 1m - 5:19(5:19/m) 98/105bpm 22cal 11.3/13.44mph
5) 1m - 4:37(4:37/m) 97/116bpm 17cal 13/17.67mph
6) 1m - 4:46(4:46/m) 97/106bpm 18cal 12.57/16.98mph
7) 1m - 5:14(5:14/m) 100/108bpm 19cal 11.45/12.55mph
8) 1m - 5:00(5:00/m) 94/100bpm 17cal 12.01/15.63mph
9) 1m - 4:47(4:47/m) 97/112bpm 17cal 12.54/14.87mph
10) 1m - 4:37(4:37/m) 95/103bpm 14cal 13.02/14.69mph
11) 1m - 5:08(5:08/m) 103/114bpm 21cal 11.67/13.42mph
12) 1m - 4:58(4:58/m) 101/119bpm 18cal 12.07/16.29mph
13) 1m - 4:29(4:29/m) 104/117bpm 18cal 13.39/16.8mph
14) 1m - 4:52(4:52/m) 103/115bpm 18cal 12.31/14.41mph
15) 0.43m - 1:58(4:36/m) 103/115bpm 8cal 13.03/14.43mph

Early ride.

1) 1m - 5:33(5:33/m) 93/103bpm 23cal 10.82/12.72mph
2) 1m - 4:59(4:59/m) 98/103bpm 21cal 12.06/13.3mph
3) 1m - 5:25(5:25/m) 103/111bpm 25cal 11.08/11.88mph
4) 1m - 5:36(5:36/m) 100/104bpm 25cal 10.71/11.36mph
5) 1m - 4:40(4:40/m) 102/112bpm 20cal 12.85/18mph
6) 1m - 5:09(5:09/m) 100/107bpm 20cal 11.66/13.28mph
7) 1m - 4:31(4:31/m) 107/123bpm 20cal 13.3/15.54mph
8) 1m - 4:37(4:37/m) 105/109bpm 20cal 13/14.29mph
9) 1m - 4:40(4:40/m) 108/117bpm 23cal 12.84/14.16mph
10) 0.85m - 4:17(5:03/m) 108/117bpm 19cal 11.88/14.31mph

To St. Ives.
Breathing fine again today and I felt good, hence the "fast" speed
Breezy tailwind going, against me on the way back.
The jockey wheels started squeaking after 2 miles, which was driving me nuts.

1) 1m - 5:44(5:44/m) 92/98bpm 22cal 10.48/11.99mph
2) 1m - 4:56(4:56/m) 93/105bpm 18cal 12.16/13.01mph
3) 1m - 5:20(5:20/m) 96/104bpm 20cal 11.26/12.9mph
4) 1m - 5:22(5:22/m) 98/105bpm 20cal 11.18/12.03mph
5) 1m - 5:05(5:05/m) 101/105bpm 20cal 11.8/12.67mph
6) 1m - 4:23(4:23/m) 95/102bpm 14cal 13.67/18.2mph
7) 1m - 4:44(4:44/m) 99/104bpm 17cal 12.69/15.67mph
8) 1m - 4:56(4:56/m) 94/100bpm 15cal 12.15/14.03mph
9) 1m - 4:37(4:37/m) 95/104bpm 16cal 12.98/14.54mph
10) 1m - 4:27(4:27/m) 97/105bpm 14cal 13.48/16.93mph
11) 1m - 4:49(4:49/m) 98/111bpm 18cal 12.44/15.08mph
12) 1m - 4:21(4:21/m) 97/106bpm 16cal 13.8/19.81mph
13) 1m - 4:48(4:48/m) 102/110bpm 18cal 12.49/14.05mph
14) 1m - 4:09(4:09/m) 98/106bpm 13cal 14.49/16.12mph
15) 1m - 4:46(4:46/m) 98/107bpm 16cal 12.58/14.95mph
16) 1m - 4:34(4:34/m) 104/110bpm 18cal 13.16/14.42mph
17) 1m - 4:44(4:44/m) 101/113bpm 15cal 12.65/15.98mph
18) 1m - 4:19(4:19/m) 102/111bpm 15cal 13.89/19.18mph
19) 1m - 4:42(4:42/m) 102/113bpm 17cal 12.76/14.27mph
20) 1m - 4:41(4:41/m) 109/128bpm 20cal 12.8/15.5mph
21) 1m - 5:04(5:04/m) 103/113bpm 17cal 11.83/13.92mph
Headwind on the return
22) 1m - 4:46(4:46/m) 106/113bpm 19cal 12.6/15.77mph
23) 1m - 4:51(4:51/m) 104/109bpm 17cal 12.35/16.8mph
24) 1m - 4:55(4:55/m) 106/113bpm 17cal 12.2/15.22mph
25) 1m - 5:04(5:04/m) 106/114bpm 17cal 11.84/14.14mph
26) 1m - 5:03(5:03/m) 107/113bpm 20cal 11.87/13.75mph
27) 1m - 4:36(4:36/m) 106/113bpm 16cal 13.05/14.02mph
28) 1m - 4:24(4:24/m) 111/120bpm 20cal 13.62/15mph
29) 1m - 4:32(4:32/m) 114/119bpm 22cal 13.25/14.71mph
30) 1m - 4:51(4:51/m) 116/124bpm 26cal 12.39/14.19mph
31) 1m - 4:48(4:48/m) 114/118bpm 21cal 12.48/14.01mph
32) 1m - 4:37(4:37/m) 112/117bpm 20cal 12.99/16.08mph
33) 0.63m - 2:43(4:20/m) 112/118bpm 11cal 13.83/16.99mph

Garmin didn't start when I was on the Green, so it missed the first 0.2 mile

1) 0.25m - 5:23(21:26/m) 104/113bpm 30cal 53/59rpm 2.8/4.03mph

The earlier cycle ride worked and loosened me up a bit. Not enough to do a tempo run, I was still tired, but I thought I could manage a steady run at about 9:30mm pace, with the last 2 miles quicker if I felt able.
Warm with a very light breeze.

1) 1m - 9:38(9:38/m) 129/136bpm 85cal 6.22/6.64mph
2) 1m - 9:28(9:28/m) 136/142bpm 87cal 6.34/6.8mph
3) 1m - 9:34(9:34/m) 136/140bpm 85cal 6.27/6.57mph
4) 1m - 9:30(9:30/m) 138/142bpm 83cal 6.32/6.74mph
5) 1m - 9:25(9:25/m) 140/143bpm 83cal 6.37/6.7mph
6) 1m - 9:31(9:31/m) 140/144bpm 80cal 6.3/6.57mph
7) 1m - 9:28(9:28/m) 142/149bpm 83cal 6.33/6.85mph
8) 1m - 9:04(9:04/m) 146/149bpm 87cal 6.62/7.03mph An unintentionally quicker mile.
9) 1m - 9:14(9:14/m) 149/154bpm 93cal 6.5/6.97mph 9:19mm lap average pace going into the woods. 50m later coming out, the average pace was 9:42mm, so I sped up more to make up for it. Right at the end of this mile, a pair of cyclists on the other side of the road suddenly swung right across onto the pavement in front of me, just to get into the park entrance. All without looking at me, forcing me to abruptly almost stop. I swore at them!
10) 0.25m - 2:09(8:33/m) 156/157bpm 23cal 7.02/7.12mph

Woke up very stiff, aching and tired so I went for an early ride to get loosened up before the run later this morning. No breeze.
No stops - my arm waving at the only set of traffic lights worked! That triggered them to change to green as I arrived.

1) 1m - 5:47(5:47/m) 92/106bpm 20cal 10.37/13.78mph
2) 1m - 4:44(4:44/m) 96/101bpm 17cal 12.69/13.68mph
3) 1m - 4:49(4:49/m) 99/104bpm 19cal 12.45/14.25mph
4) 1m - 4:27(4:27/m) 105/110bpm 21cal 13.49/14.52mph
5) 1m - 4:42(4:42/m) 104/111bpm 19cal 12.74/14.79mph
6) 0.31m - 1:29(4:42/m) 104/109bpm 5cal 12.76/14.41mph

Lots of getting up and down from squats to do major maintenance and cleaning on the Raleigh Royal bike.

Sawing up large tree branches.

Change of Monday route.
Light breeze, becoming warmer.

1) 1m - 6:03(6:03/m) 94/102bpm 23cal 9.92/11.19mph
2) 1m - 5:30(5:30/m) 99/106bpm 21cal 10.9/12.1mph
3) 1m - 5:03(5:03/m) 103/108bpm 23cal 11.89/12.45mph
4) 1m - 5:08(5:08/m) 104/112bpm 22cal 11.69/13.41mph
5) 1m - 5:11(5:11/m) 106/113bpm 26cal 11.58/13.6mph
6) 1m - 4:27(4:27/m) 99/111bpm 18cal 13.46/18.84mph Garmin paused while pushing the bike up the embankment from the Busway onto Gravel Bridge Road.
7) 1m - 4:48(4:48/m) 96/104bpm 17cal 12.5/13.9mph
8) 1m - 4:42(4:42/m) 98/107bpm 18cal 12.75/13.71mph
9) 1m - 5:06(5:06/m) 96/106bpm 17cal 11.77/13.87mph
10) 1m - 5:13(5:13/m) 94/108bpm 17cal 11.51/14.15mph
11) 1m - 4:52(4:52/m) 99/106bpm 17cal 12.35/13.59mph
12) 1m - 5:01(5:01/m) 97/105bpm 18cal 11.98/14.43mph
13) 1m - 4:38(4:38/m) 99/111bpm 17cal 12.93/15.78mph
14) 1m - 4:45(4:45/m) 100/105bpm 17cal 12.64/13.85mph
15) 1m - 4:20(4:20/m) 101/108bpm 15cal 13.85/14.86mph
16) 1m - 5:14(5:14/m) 98/118bpm 18cal 11.48/15.08mph
17) 1m - 3:43(3:43/m) 116/124bpm 22cal 16.16/19.92mph
18) 0.11m - 32(5:01/m) 113/119bpm 2cal 11.95/12.45mph

Yoga at home

Lots of getting up and down from squats to do a bit of maintenance and cleaning on the Hewitt Cheviot bike.

Brilliant enjoyable ride on the Hewitt, with some good speed. Helped by the warm air, barely a breeze - and my breathing being better!
The A14/Dry Drayton interchange is still closed so I used the Bar Hill A14 crossing instead. That interchange is better than it has been recently with the A14 works, but it is still not great for cyclists!

1) 1m - 5:28(5:28/m) 94/103bpm 25cal 10.96/13.15mph
2) 1m - 4:53(4:53/m) 102/113bpm 27cal 12.29/14.65mph
3) 1m - 4:39(4:39/m) 106/111bpm 29cal 12.91/13.82mph
4) 1m - 4:43(4:43/m) 105/109bpm 27cal 12.71/14.63mph
5) 1m - 4:21(4:21/m) 106/113bpm 23cal 13.78/19.52mph
6) 1m - 5:07(5:07/m) 104/110bpm 27cal 11.73/14.99mph
7) 1m - 4:38(4:38/m) 101/106bpm 21cal 12.94/14.4mph
8) 1m - 5:00(5:00/m) 101/110bpm 24cal 12.01/13.63mph
9) 1m - 5:07(5:07/m) 104/114bpm 25cal 11.72/13.3mph
10) 1m - 5:07(5:07/m) 104/112bpm 24cal 11.74/15.57mph
11) 1m - 4:44(4:44/m) 102/111bpm 21cal 12.69/15.17mph
12) 1m - 4:39(4:39/m) 99/109bpm 18cal 12.88/17.89mph Stop to take off the undershirt because I was getting warm.
13) 1m - 4:40(4:40/m) 102/108bpm 19cal 12.87/14.3mph
14) 1m - 4:45(4:45/m) 106/109bpm 24cal 12.61/13.9mph
15) 1m - 4:47(4:47/m) 114/132bpm 31cal 12.54/18.3mph
16) 1m - 5:34(5:34/m) 111/128bpm 31cal 10.77/20.33mph
17) 1m - 5:51(5:51/m) 106/126bpm 28cal 10.27/19.91mph Pedalling up a steepish narrowish firm off-road cycle/pedestrian track, a woman with her dog stepped aside to let me pass (how kind) and as I went by she said, impressed, "You're making it look easy, you're not even out of the saddle!"
18) 1m - 5:29(5:29/m) 110/120bpm 31cal 10.93/12.86mph
19) 1m - 4:55(4:55/m) 106/116bpm 21cal 12.2/16.91mph
20) 1m - 4:30(4:30/m) 105/114bpm 18cal 13.34/15.76mph
21) 1m - 3:57(3:57/m) 107/114bpm 18cal 15.18/20.98mph
22) 1m - 3:17(3:17/m) 111/132bpm 16cal 18.26/30.02mph
23) 1m - 4:14(4:14/m) 106/115bpm 17cal 14.16/17.32mph
24) 1m - 4:48(4:48/m) 108/119bpm 22cal 12.48/15.05mph
25) 1m - 5:19(5:19/m) 110/127bpm 26cal 11.27/13.65mph
26) 1m - 4:47(4:47/m) 101/111bpm 15cal 12.55/15.36mph
27) 1m - 4:45(4:45/m) 108/115bpm 22cal 12.64/15.53mph
28) 1m - 4:43(4:43/m) 111/116bpm 25cal 12.71/15.28mph
29) 1m - 4:42(4:42/m) 109/120bpm 22cal 12.77/14.76mph
30) 1m - 5:15(5:15/m) 105/118bpm 19cal 11.41/15.09mph
31) 1m - 4:30(4:30/m) 111/122bpm 24cal 13.32/15.88mph
32) 1m - 4:24(4:24/m) 115/128bpm 26cal 13.64/19.87mph
33) 0.36m - 1:42(4:44/m) 116/126bpm 11cal 12.66/15.95mph

Live streaming Pilates class

Walking cool down after run.

1) 0.35m - 6:38(18:48/m) 102/121bpm 39cal 53/60rpm 3.19/4.47mph

I thought I would try a tempo run, but within the 1st mile I knew it was going to be a slow one due to the weary legs. It was still hard work even for that slow pace, so I can just about claim it was a tempo effort run, even if not a tempo pace.
More traffic about this week which meant there were some stops to cross roads and more slipstream headwind from oncoming vehicles.

1) 1m - 9:29(9:29/m) 125/133bpm 82cal 6.33/7.08mph
2) 1m - 8:43(8:43/m) 139/145bpm 84cal 6.89/7.95mph Up and over A14 interchange
3) 1m - 8:51(8:51/m) 145/148bpm 87cal 6.78/7.06mph Up Darwin Green
4) 1m - 8:43(8:43/m) 145/148bpm 85cal 6.89/7.35mph
5) 1m - 8:25(8:25/m) 146/152bpm 83cal 7.13/7.66mph Down Hicks Lane and up and over High Street
6) 1m - 8:44(8:44/m) 147/150bpm 86cal 6.87/7.33mph
7) 1m - 8:42(8:42/m) 148/151bpm 87cal 6.89/7.37mph
8) 1m - 8:41(8:41/m) 148/152bpm 87cal 6.9/8.06mph
9) 0.75m - 6:51(9:08/m) 145/149bpm 60cal 6.57/8.06mph

Short test ride after the recent major bike maintenance and cleaning - the jockey wheels no longer squeak! Also to get myself warmed up and loosened for the morning's run.

1) 1m - 5:33(5:33/m) 95/109bpm 22cal 10.8/12.44mph
2) 1m - 5:22(5:22/m) 99/117bpm 21cal 11.17/17.29mph
3) 1m - 4:58(4:58/m) 99/107bpm 19cal 12.08/19.24mph
4) 1m - 4:34(4:34/m) 106/112bpm 23cal 13.14/14.83mph
5) 1m - 4:26(4:26/m) 108/114bpm 23cal 13.52/14.88mph
6) 0.64m - 3:05(4:51/m) 106/112bpm 13cal 12.39/14.03mph

Afternoon ride while the floorboards were drying.
Very breezy.

1) 1m - 5:34(5:34/m) 88/102bpm 16cal 10.78/13.14mph
2) 1m - 5:54(5:54/m) 98/115bpm 24cal 10.16/13.42mph
3) 1m - 4:44(4:44/m) 97/104bpm 19cal 12.7/13.83mph
4) 1m - 4:33(4:33/m) 100/111bpm 18cal 13.19/14.37mph
5) 1m - 4:42(4:42/m) 99/122bpm 19cal 12.77/17.24mph
6) 1m - 5:13(5:13/m) 92/99bpm 16cal 11.5/14.02mph
7) 1m - 5:09(5:09/m) 95/105bpm 18cal 11.66/13.8mph
8) 1m - 4:00(4:00/m) 94/99bpm 14cal 15/16.67mph
9) 1m - 5:08(5:08/m) 94/101bpm 16cal 11.67/13.94mph
10) 1m - 5:10(5:10/m) 98/114bpm 20cal 11.62/13.78mph
11) 1m - 4:31(4:31/m) 94/101bpm 15cal 13.29/14.68mph
12) 1m - 4:05(4:05/m) 98/110bpm 14cal 14.68/16.46mph
13) 1m - 4:39(4:39/m) 96/106bpm 15cal 12.91/15.65mph
14) 1m - 4:39(4:39/m) 102/106bpm 18cal 12.88/13.85mph
15) 1m - 4:30(4:30/m) 100/106bpm 17cal 13.33/14.83mph
16) 1m - 4:42(4:42/m) 100/107bpm 18cal 12.75/14.98mph
17) 1m - 5:11(5:11/m) 102/107bpm 21cal 11.56/12.77mph
18) 1m - 5:01(5:01/m) 105/117bpm 19cal 11.97/13.9mph
19) 0.8m - 4:13(5:15/m) 101/107bpm 15cal 11.42/13.77mph

Moving heavy furniture around and out of room, lifting carpet and underlay, then putting it all back.

Yoga at home

Quite tired after yesterday's furniture moving, so no speed work just a general run.
A lot breezier than the earlier bike ride.

First 2 miles with a tailwind.
1) 1m - 9:56(9:57/m) 126/130bpm 86cal 6.04/6.26mph
2) 1m - 9:59(9:59/m) 126/133bpm 80cal 6.02/6.76mph
3) 1m - 10:11(10:11/m) 133/140bpm 86cal 5.9/6.93mph Headwind
4) 1m - 9:12(9:12/m) 137/141bpm 79cal 6.53/6.93mph Tailwind for 1st 1/3rd mile then a bit sheltered by a hedge from the cross headwind

Tired after yesterday's furniture moving.
Headed west but the A14 Dry Drayton interchange was STILL closed so I had to change my intended route. Went through Landbeach which I haven't done for a few months since the gym closed. Beach Road is still looking and feeling smooth after being resurfaced following last year's meltdown.
Very breezy.

1) 1m - 5:47(5:47/m) 25cal 10.37/13.16mph
2) 1m - 5:01(5:01/m) 30cal 11.96/15.22mph
3) 1m - 5:27(5:27/m) 27cal 11/13.31mph
4) 1m - 5:39(5:39/m) 27cal 10.63/11.84mph
5) 1m - 5:57(5:57/m) 26cal 10.08/12.58mph
6) 1m - 5:28(5:28/m) 29cal 10.98/13.53mph
7) 1m - 4:49(4:49/m) 32cal 12.46/16.46mph
8) 1m - 5:34(5:34/m) 27cal 10.77/12.8mph
9) 1m - 5:34(5:34/m) 26cal 10.79/13.37mph
10) 1m - 4:49(4:49/m) 31cal 12.44/14.13mph
11) 1m - 5:37(5:37/m) 28cal 10.69/12.63mph
12) 1m - 5:46(5:46/m) 27cal 10.41/12.41mph
13) 1m - 5:48(5:48/m) 26cal 10.35/14.58mph
14) 1m - 5:05(5:05/m) 32cal 11.81/16.14mph
15) 1m - 4:48(4:48/m) 31cal 12.49/15.15mph
16) 1m - 4:21(4:21/m) 34cal 13.79/15.74mph
17) 1m - 4:09(4:09/m) 33cal 14.47/17.14mph
18) 1m - 4:25(4:25/m) 34cal 13.61/14.36mph
19) 1m - 5:07(5:07/m) 33cal 11.74/14.41mph Garmin did not restart after stop at road works traffic lights. Lost 3 miles before I noticed.
20) 1m - 5:18(5:18/m) 28cal 11.33/13.09mph
21) 1m - 4:42(4:42/m) 32cal 12.76/16.01mph
22) 1m - 5:29(5:29/m) 26cal 10.95/15.78mph
23) 0.12m - 42(5:47/m) 3cal 10.36/10.83mph

Quite breezy ride to St. Ives.

1) 1m - 6:22(6:22/m) 88/95bpm 22cal 9.43/11.52mph
2) 1m - 4:57(4:57/m) 91/96bpm 18cal 12.14/14mph
3) 1m - 4:45(4:45/m) 97/104bpm 20cal 12.63/14.44mph
4) 1m - 4:22(4:22/m) 99/106bpm 18cal 13.76/15.44mph
5) 1m - 4:50(4:50/m) 96/103bpm 19cal 12.41/17.7mph
6) 1m - 5:10(5:10/m) 97/103bpm 20cal 11.62/14.25mph
7) 1m - 4:45(4:45/m) 95/103bpm 17cal 12.65/14.21mph
8) 1m - 5:02(5:02/m) 92/99bpm 17cal 11.91/13.99mph
9) 1m - 5:04(5:04/m) 97/107bpm 18cal 11.84/13.97mph
10) 1m - 5:19(5:19/m) 97/107bpm 19cal 11.29/13.84mph
11) 1m - 4:51(4:51/m) 95/106bpm 16cal 12.37/17.39mph
12) 1m - 5:17(5:17/m) 98/103bpm 20cal 11.37/14.61mph
13) 1m - 4:45(4:45/m) 94/102bpm 13cal 12.64/13.61mph
14) 1m - 4:55(4:55/m) 96/101bpm 16cal 12.2/13.38mph
15) 1m - 5:07(5:07/m) 99/105bpm 19cal 11.73/14.62mph
16) 1m - 4:27(4:27/m) 98/107bpm 13cal 13.49/18.31mph
17) 1m - 4:31(4:31/m) 94/100bpm 14cal 13.26/15.17mph
18) 1m - 5:00(5:00/m) 90/99bpm 13cal 12.01/14.35mph
19) 1m - 4:47(4:47/m) 92/100bpm 14cal 12.53/14.09mph
20) 1m - 5:30(5:30/m) 92/98bpm 16cal 10.91/14.54mph
21) 1m - 4:53(4:53/m) 90/98bpm 15cal 12.3/16.76mph
22) 1m - 4:38(4:38/m) 90/97bpm 14cal 12.95/14.83mph
23) 1m - 4:38(4:38/m) 93/97bpm 14cal 12.95/15.59mph
24) 1m - 4:46(4:46/m) 99/104bpm 18cal 12.59/15.62mph
25) 1m - 4:44(4:44/m) 95/100bpm 15cal 12.69/14.28mph
26) 1m - 4:42(4:42/m) 94/100bpm 14cal 12.76/14.45mph
27) 1m - 4:59(4:59/m) 101/106bpm 19cal 12.03/13.62mph
28) 1m - 4:56(4:56/m) 102/108bpm 19cal 12.17/14.19mph
29) 1m - 4:50(4:50/m) 104/110bpm 19cal 12.43/13.23mph
30) 1m - 4:33(4:33/m) 102/108bpm 16cal 13.17/16.73mph
31) 0.64m - 2:59(4:39/m) 102/111bpm 11cal 12.9/16.27mph

I was fine and thought I would do a 10 miles fartlek, but as soon as I went out I felt weak and wobbly. After 3 miles I started to feel better - perhaps my body was adjusting to fat burning, but I had eaten my usual good breakfast.
Stiff breeze, warm and dry apart from one short light shower.
10 miles - the furthest I have run during lockdown.

Started off against the wind
1) 1m - 10:11(10:11/m) 125/131bpm 87cal 5.89/6.7mph
2) 1m - 10:13(10:13/m) 126/134bpm 86cal 5.87/6.3mph
3) 1m - 10:13(10:13/m) 130/138bpm 85cal 5.87/6.35mph
4) 1m - 9:43(9:43/m) 136/141bpm 87cal 6.17/6.68mph out of the wind and down a gentle slope
5) 1m - 9:31(9:31/m) 137/141bpm 83cal 6.31/6.57mph on the flat with a tailwind
6) 1m - 9:51(9:51/m) 137/141bpm 84cal 6.09/6.43mph
7) 1m - 9:35(9:35/m) 139/141bpm 83cal 6.26/6.62mph
8) 1m - 9:24(9:24/m) 141/145bpm 80cal 6.38/6.85mph
9) 1m - 9:10(9:10/m) 145/155bpm 86cal 6.55/6.82mph Definitely feeling alright now!
10) 1m - 8:43(8:43/m) 148/154bpm 87cal 6.89/7.31mph Went round the block to make it up to 10 miles

Short loosening up ride, although I didn't feel quite so bad as the past few weeks.
Light rain and very breezy.

1) 1m - 6:21(6:21/m) 87/103bpm 16cal 9.46/12.61mph
2) 1m - 4:41(4:41/m) 92/105bpm 16cal 12.83/16.25mph
3) 1m - 4:20(4:20/m) 97/106bpm 17cal 13.85/16.45mph
4) 1m - 5:41(5:41/m) 98/107bpm 22cal 10.56/11.12mph
5) 1m - 5:45(5:45/m) 97/105bpm 21cal 10.42/11.86mph
6) 1m - 5:30(5:30/m) 97/102bpm 21cal 10.91/14.35mph
7) 1m - 5:09(5:09/m) 92/106bpm 15cal 11.64/14.88mph
8) 0.1m - 33(5:25/m) 96/99bpm 1cal 11.08/11.92mph

Yoga at home

Breezy warm ride.

1) 1m - 5:33(5:33/m) 91/103bpm 20cal 10.8/14.12mph
2) 1m - 4:46(4:46/m) 100/106bpm 21cal 12.59/14.39mph
3) 1m - 4:55(4:55/m) 107/112bpm 25cal 12.22/15.14mph
4) 1m - 5:58(5:58/m) 107/122bpm 28cal 10.07/13.74mph
5) 1m - 6:35(6:35/m) 107/120bpm 30cal 9.12/11.87mph
6) 1m - 6:42(6:42/m) 106/111bpm 29cal 8.95/10.25mph
7) 1m - 4:41(4:41/m) 101/107bpm 17cal 12.8/17.78mph
8) 1m - 4:08(4:08/m) 102/112bpm 16cal 14.51/17.05mph
9) 1m - 3:19(3:19/m) 104/113bpm 12cal 18.11/24.86mph
10) 1m - 3:47(3:47/m) 104/116bpm 15cal 15.85/27.01mph
11) 1m - 4:34(4:34/m) 103/110bpm 17cal 13.16/17.12mph
12) 1m - 4:29(4:29/m) 107/114bpm 17cal 13.37/16.53mph
13) 1m - 4:58(4:58/m) 108/125bpm 20cal 12.1/16.99mph
14) 1m - 5:02(5:02/m) 103/113bpm 19cal 11.93/15.32mph
15) 1m - 4:22(4:22/m) 99/104bpm 13cal 13.74/15.16mph
16) 1m - 4:36(4:36/m) 106/115bpm 18cal 13.05/17.44mph
17) 1m - 4:55(4:55/m) 109/116bpm 24cal 12.22/14.07mph
18) 1m - 4:48(4:48/m) 105/116bpm 19cal 12.49/16.97mph
19) 1m - 4:43(4:43/m) 110/118bpm 22cal 12.72/15.55mph
20) 1m - 4:39(4:39/m) 112/123bpm 21cal 12.91/19.54mph
21) 1m - 4:02(4:02/m) 107/116bpm 16cal 14.9/19.25mph
22) 0.01m - 4(5:34/m) 114/114bpm 10.79/11.77mph

Beautiful ride on the Hewitt in the warm sunshine.

1) 1m - 6:38(6:38/m) 92/101bpm 24cal 9.05/11.94mph
2) 1m - 4:54(4:54/m) 102/111bpm 21cal 12.25/14.6mph
3) 1m - 4:31(4:31/m) 102/107bpm 19cal 13.29/14.78mph
4) 1m - 4:29(4:29/m) 98/107bpm 16cal 13.4/15.59mph
5) 1m - 3:55(3:55/m) 101/106bpm 16cal 15.33/17.03mph
6) 1m - 4:49(4:49/m) 98/107bpm 18cal 12.45/15.04mph
7) 1m - 4:54(4:54/m) 95/103bpm 18cal 12.24/15.6mph
8) 1m - 4:23(4:23/m) 97/105bpm 14cal 13.7/15.24mph
9) 1m - 5:09(5:09/m) 92/98bpm 16cal 11.63/14.79mph
10) 1m - 5:15(5:15/m) 96/108bpm 16cal 11.42/13.89mph
11) 1m - 5:02(5:02/m) 99/108bpm 17cal 11.94/13.85mph
12) 1m - 4:38(4:38/m) 97/107bpm 16cal 12.93/16.52mph
13) 1m - 5:10(5:10/m) 99/112bpm 18cal 11.6/17.2mph
14) 1m - 5:01(5:01/m) 99/104bpm 18cal 11.95/14.23mph
15) 1m - 4:57(4:57/m) 99/108bpm 17cal 12.13/14.38mph
16) 1m - 4:23(4:23/m) 94/100bpm 14cal 13.7/15.58mph
17) 1m - 4:32(4:32/m) 94/106bpm 13cal 13.23/15.44mph
18) 1m - 5:25(5:25/m) 97/115bpm 16cal 11.07/13.18mph
19) 1m - 4:48(4:48/m) 99/108bpm 16cal 12.52/17.6mph
20) 1m - 4:47(4:47/m) 99/108bpm 16cal 12.55/17.86mph
21) 1m - 5:21(5:21/m) 101/108bpm 20cal 11.23/13.04mph
22) 1m - 4:06(4:06/m) 100/109bpm 15cal 14.62/19.35mph
23) 1m - 4:47(4:47/m) 104/113bpm 19cal 12.54/15.83mph
24) 1m - 5:19(5:19/m) 101/109bpm 17cal 11.29/13.18mph
25) 1m - 4:45(4:45/m) 104/117bpm 19cal 12.65/14.67mph
26) 1m - 4:15(4:15/m) 113/122bpm 23cal 14.11/15.77mph
27) 0.96m - 4:26(4:36/m) 114/123bpm 24cal 13.03/15.54mph

Live streaming Pilates class at its new earlier time.

Another useless tempo effort - tempo effort but very poor pace, I don't seem to have the strength to go faster.

1) 1m - 9:24(9:24/m) 128/137bpm 81cal 6.39/6.89mph
Start of tempo
2) 1m - 8:50(8:50/m) 137/142bpm 81cal 6.79/8.58mph Long stop to cross road up to A14 interchange - very long stream of traffic.
3) 1m - 8:53(8:53/m) 142/148bpm 84cal 6.75/7.68mph
4) 1m - 8:41(8:41/m) 143/149bpm 81cal 6.91/7.64mph
5) 1m - 8:42(8:42/m) 143/147bpm 80cal 6.9/7.49mph
6) 1m - 8:47(8:47/m) 146/150bpm 86cal 6.84/7.35mph
7) 1m - 8:39(8:39/m) 149/152bpm 90cal 6.93/7.1mph
8) 1m - 8:44(8:44/m) 151/157bpm 90cal 6.87/7.7mph
End of tempo
9) 0.75m - 7:01(9:19/m) 151/157bpm 72cal 6.44/6.95mph

Loosening up ride before running.

1) 1m - 5:57(5:57/m) 97/107bpm 23cal 10.09/12.85mph
2) 1m - 4:23(4:23/m) 105/114bpm 21cal 13.69/15.62mph
3) 1m - 4:16(4:16/m) 106/112bpm 20cal 14.04/15.81mph
4) 1m - 5:00(5:00/m) 109/117bpm 27cal 12.01/14.11mph
5) 0.24m - 1:08(4:49/m) 109/112bpm 6cal 12.44/13.27mph

Wonderful proper ride on the Hewitt.
Very warm, even that early at 07:00, with a light breeze.
Pressed "lap" instead of "start" at the beginning, so I lost a mile. That is the trouble of being awake so early

1) 1m - 4:51(4:51/m) 94/103bpm 18cal 12.38/13.67mph
2) 1m - 5:07(5:07/m) 97/104bpm 21cal 11.71/13.75mph
3) 1m - 5:29(5:29/m) 95/102bpm 19cal 10.95/12.74mph
4) 1m - 4:50(4:50/m) 97/105bpm 19cal 12.4/14.91mph
5) 1m - 4:34(4:34/m) 101/109bpm 20cal 13.16/15.01mph
6) 1m - 4:41(4:41/m) 99/106bpm 16cal 12.79/14.68mph
7) 1m - 4:54(4:54/m) 99/105bpm 18cal 12.24/13.7mph
8) 1m - 5:11(5:11/m) 102/118bpm 20cal 11.57/16.09mph
9) 1m - 5:35(5:35/m) 103/117bpm 23cal 10.74/15.45mph
10) 1m - 5:11(5:11/m) 105/117bpm 21cal 11.59/18.63mph
11) 1m - 4:02(4:02/m) 99/113bpm 15cal 14.88/25.68mph
12) 1m - 5:40(5:40/m) 106/118bpm 25cal 10.58/16.51mph
13) 1m - 5:21(5:21/m) 110/117bpm 26cal 11.22/13.03mph
14) 1m - 4:54(4:54/m) 103/108bpm 18cal 12.23/13.11mph
15) 1m - 4:49(4:49/m) 101/112bpm 17cal 12.48/14.65mph
16) 1m - 5:18(5:18/m) 101/108bpm 18cal 11.31/13.41mph
17) 1m - 4:53(4:53/m) 102/114bpm 18cal 12.29/17.69mph
18) 1m - 4:35(4:35/m) 101/111bpm 16cal 13.08/17.15mph
19) 1m - 4:48(4:48/m) 105/112bpm 20cal 12.49/14.87mph
20) 1m - 3:50(3:50/m) 96/113bpm 12cal 15.63/23.1mph
21) 1m - 5:16(5:16/m) 99/116bpm 16cal 11.4/16.44mph
22) 1m - 3:50(3:50/m) 107/120bpm 17cal 15.65/20.88mph
23) 1m - 4:39(4:39/m) 100/111bpm 15cal 12.88/16.11mph
24) 1m - 4:54(4:54/m) 102/117bpm 17cal 12.24/16.2mph
25) 1m - 4:24(4:24/m) 106/112bpm 17cal 13.64/15.65mph
26) 1m - 4:49(4:49/m) 107/117bpm 21cal 12.46/14.64mph
27) 1m - 5:09(5:09/m) 105/118bpm 20cal 11.67/14.93mph
28) 1m - 4:25(4:25/m) 107/114bpm 18cal 13.59/16.45mph
29) 1m - 4:49(4:49/m) 107/124bpm 20cal 12.46/18.26mph
30) 1m - 4:36(4:36/m) 106/117bpm 17cal 13.07/17.91mph
31) 0.01m - 5(6:04/m) 97/97bpm 9.89/10.42mph

Woken up extremely early by what sounded like someone wheeling a noisy pushchair along the road!

1) 1m - 6:27(6:27/m) 83/97bpm 19cal 9.3/11.88mph
2) 1m - 6:18(6:18/m) 89/101bpm 22cal 9.52/12.02mph Even at this early time in the morning, I had to stop to let someone pass by on the bridleway!
3) 1m - 5:12(5:12/m) 98/105bpm 21cal 11.52/13.88mph
4) 1m - 4:50(4:50/m) 96/102bpm 18cal 12.41/13.35mph
5) 1m - 4:34(4:34/m) 96/104bpm 17cal 13.13/14.72mph
6) 1m - 4:38(4:38/m) 99/107bpm 20cal 12.93/14.88mph
7) 0.46m - 2:11(4:46/m) 97/103bpm 8cal 12.59/13.7mph

I had intended this run to be at 7am when the temperature was "only" about 19C so I could do intervals, but after the way I felt when I woke up I wasn't able to run until midday. By then it was 28C so I ditched the idea of intervals and went for an easy run.
Despite not too much effort, this was ridiculously quick! The earlier bike ride must have done me a power of good.

Following breeze
1) 1m - 9:23(9:23/m) 128/139bpm 84cal 6.39/6.85mph
2) 1m - 9:09(9:09/m) 139/146bpm 89cal 6.55/7.2mph Stops to go through 2 gates and cross a road.
Return against the breeze
3) 1m - 9:13(9:13/m) 145/149bpm 92cal 6.51/7.45mph Stop to go through the kissing gate.
4) 1m - 9:11(9:11/m) 154/157bpm 99cal 6.54/6.95mph

Walking "cool down" after hot run.

1) 0.14m - 2:51(20:58/m) 114/136bpm 23cal 52/54rpm 2.86/3.82mph

I felt crushingly tired when I woke up, plus very stiff, so it took several hours to get out.

1) 1m - 5:51(5:51/m) 83/91bpm 15cal 10.25/12.09mph
2) 1m - 4:53(4:53/m) 90/101bpm 14cal 12.28/14.35mph
3) 1m - 4:48(4:48/m) 90/98bpm 16cal 12.49/14.07mph
4) 1m - 4:51(4:51/m) 90/104bpm 16cal 12.37/14.06mph
5) 1m - 5:12(5:12/m) 96/111bpm 19cal 11.54/18.29mph
6) 1m - 4:40(4:40/m) 92/99bpm 16cal 12.88/14.73mph
7) 1m - 4:37(4:37/m) 97/103bpm 18cal 13.01/13.88mph
8) 1m - 5:06(5:06/m) 99/110bpm 18cal 11.75/13.4mph
9) 1m - 5:01(5:01/m) 106/111bpm 23cal 11.98/12.67mph
10) 1m - 5:26(5:26/m) 105/119bpm 22cal 11.04/13.31mph
11) 1m - 5:14(5:14/m) 100/121bpm 17cal 11.46/14.63mph
12) 1m - 5:14(5:14/m) 99/106bpm 17cal 11.46/13.41mph
13) 1m - 5:23(5:23/m) 98/106bpm 17cal 11.13/14.5mph
14) 1m - 4:53(4:53/m) 95/100bpm 12cal 12.27/14.81mph
15) 1m - 5:12(5:12/m) 95/103bpm 15cal 11.53/15.15mph
16) 1m - 5:02(5:02/m) 98/116bpm 15cal 11.94/19.12mph
17) 1m - 4:17(4:17/m) 100/114bpm 14cal 14.02/19.88mph
18) 1m - 4:59(4:59/m) 98/109bpm 16cal 12.05/15.26mph
19) 0.52m - 2:58(5:54/m) 93/95bpm 10.17/10.98mph

To St. Ives.
Dry for the 1st 3/4 hour, then rain, sometimes heavy, with a stiff breeze.
Amazingly, no traffic induced stops

1) 1m - 6:23(6:23/m) 89/96bpm 22cal 9.41/12.82mph
2) 1m - 5:03(5:02/m) 91/96bpm 16cal 11.9/13.72mph
3) 1m - 4:33(4:33/m) 90/97bpm 14cal 13.18/15.28mph
4) 1m - 5:20(5:20/m) 92/101bpm 18cal 11.24/13.27mph
5) 1m - 5:23(5:23/m) 90/99bpm 17cal 11.14/13.59mph
6) 1m - 5:13(5:13/m) 93/100bpm 18cal 11.5/15.9mph Trying out new path, but it is not yet finished, with loose stones to ride over.
7) 1m - 5:00(5:00/m) 88/96bpm 16cal 12/15.48mph
8) 1m - 4:37(4:37/m) 89/97bpm 14cal 13/15.65mph
9) 1m - 4:53(4:53/m) 91/100bpm 17cal 12.31/13.94mph
10) 1m - 5:06(5:06/m) 91/100bpm 17cal 11.76/15.14mph
11) 1m - 4:45(4:44/m) 96/116bpm 17cal 12.65/19.26mph
12) 1m - 4:40(4:40/m) 96/114bpm 16cal 12.86/18.07mph
13) 1m - 4:58(4:58/m) 95/103bpm 17cal 12.07/13.82mph
14) 1m - 4:38(4:38/m) 91/96bpm 14cal 12.93/15.09mph
15) 1m - 4:50(4:50/m) 94/101bpm 17cal 12.42/13.19mph
16) 1m - 4:28(4:28/m) 91/102bpm 13cal 13.42/20.11mph
17) 1m - 4:28(4:28/m) 92/100bpm 13cal 13.41/18.14mph
18) 1m - 4:47(4:47/m) 88/97bpm 14cal 12.54/14.15mph
19) 1m - 4:47(4:47/m) 88/93bpm 12cal 12.56/15.03mph
20) 1m - 5:14(5:14/m) 89/96bpm 15cal 11.47/13.86mph
21) 1m - 4:38(4:38/m) 94/107bpm 15cal 12.94/17.02mph
22) 1m - 4:12(4:12/m) 102/108bpm 18cal 14.28/16mph
23) 1m - 4:34(4:34/m) 99/107bpm 17cal 13.16/15.39mph
24) 1m - 4:56(4:56/m) 97/105bpm 16cal 12.14/15.64mph
25) 1m - 4:49(4:49/m) 96/100bpm 16cal 12.46/13.72mph
26) 1m - 4:58(4:58/m) 93/99bpm 15cal 12.09/13.86mph
27) 1m - 5:11(5:11/m) 97/104bpm 16cal 11.57/12.8mph
28) 1m - 5:08(5:08/m) 98/107bpm 18cal 11.7/13.46mph
29) 1m - 5:15(5:15/m) 98/105bpm 19cal 11.44/12.26mph
30) 1m - 4:51(4:51/m) 96/102bpm 15cal 12.36/14.78mph
31) 0.96m - 3:43(4:37/m) 89/96bpm 10cal 13.02/15.64mph

Yoga at home

Walking cool down after 10 miles run.

1) 0.92m - 16:58(18:31/m) 92/123bpm 73cal 52/56rpm 3.24/5.09mph

The earlier bike ride and stretching helped but when I started running I just had no oomph, so it was an effort for such a slow pace.
Windy 30mph, easy to tell from which direction it was coming.

First 3 miles against the wind
1) 1m - 10:23(10:23/m) 122/128bpm 86cal 5.78/6.55mph
2) 1m - 10:51(10:51/m) 123/129bpm 86cal 5.53/6.07mph
3) 1m - 10:38(10:38/m) 126/130bpm 84cal 5.64/5.99mph Up Histon Road
4) 1m - 9:57(9:57/m) 126/132bpm 75cal 6.03/6.35mph Down Castle Hill then up Carlyle Road
5) 1m - 10:31(10:31/m) 127/131bpm 76cal 5.7/6.14mph
6) 1m - 9:52(9:52/m) 129/136bpm 69cal 6.08/6.8mph
7) 1m - 9:56(9:56/m) 131/137bpm 73cal 6.04/6.51mph
8) 1m - 10:15(10:15/m) 131/135bpm 70cal 5.86/7.08mph
9) 1m - 10:06(10:06/m) 130/133bpm 66cal 5.94/6.49mph
10) 1m - 9:29(9:29/m) 135/140bpm 72cal 6.33/6.82mph Blown along at the beginning, then sheltered
11) 0.25m - 2:20(9:14/m) 140/141bpm 19cal 6.5/6.59mph

Warm up ride.
Windy.

1) 1m - 6:36(6:36/m) 86/94bpm 19cal 9.08/11.52mph
2) 1m - 5:12(5:12/m) 89/100bpm 17cal 11.54/14.54mph
3) 1m - 4:13(4:13/m) 94/99bpm 15cal 14.21/15.97mph
4) 1m - 5:41(5:41/m) 94/100bpm 20cal 10.55/14.43mph
5) 1m - 6:20(6:20/m) 98/101bpm 26cal 9.47/11.78mph
6) 0.83m - 4:54(5:53/m) 97/101bpm 19cal 10.19/11.63mph

Tough ride against the wind (35mph) for the first 7.5 miles - my average speed was only 9.1 mph!
Sped up (a lot!) when I turned to head into Cambridge.

1) 1m - 6:58(6:58/m) 85/95bpm 18cal 8.62/10.73mph
2) 1m - 5:03(5:03/m) 90/96bpm 14cal 11.86/13.75mph
3) 1m - 5:14(5:14/m) 92/99bpm 17cal 11.46/13.24mph
4) 1m - 5:17(5:17/m) 92/101bpm 18cal 11.36/13.31mph
5) 1m - 7:11(7:11/m) 96/110bpm 27cal 8.35/10.33mph
6) 1m - 7:32(7:32/m) 90/94bpm 25cal 7.97/9.52mph
7) 1m - 8:11(8:11/m) 93/101bpm 28cal 7.33/9.34mph
8) 1m - 6:06(6:06/m) 90/97bpm 20cal 9.84/18.82mph
9) 1m - 3:52(3:52/m) 91/100bpm 12cal 15.55/18.4mph
10) 1m - 3:58(3:58/m) 89/106bpm 12cal 15.14/24.28mph
11) 1m - 5:01(5:01/m) 91/105bpm 15cal 11.97/19.32mph
12) 1m - 3:40(3:40/m) 95/109bpm 12cal 16.38/19.58mph
13) 1m - 4:42(4:42/m) 91/98bpm 15cal 12.77/17.93mph
14) 1m - 5:02(5:02/m) 88/94bpm 16cal 11.93/14.48mph
15) 1m - 5:44(5:44/m) 91/113bpm 18cal 10.48/16.44mph Lots of red traffic lights and road works in this and the next mile
16) 1m - 4:24(4:24/m) 92/111bpm 15cal 13.65/16.39mph
17) 1m - 4:23(4:23/m) 92/98bpm 14cal 13.71/16.93mph
18) 1m - 5:27(5:27/m) 94/106bpm 19cal 11/16.94mph
19) 1m - 5:30(5:30/m) 97/108bpm 20cal 10.9/17.88mph
20) 1m - 5:22(5:22/m) 99/105bpm 18cal 11.17/14.33mph
21) 1m - 5:33(5:33/m) 100/113bpm 22cal 10.82/15.41mph
22) 1m - 4:36(4:36/m) 104/126bpm 19cal 13.06/20.27mph
23) 1m - 4:17(4:17/m) 98/110bpm 14cal 14.03/19.08mph
24) 0.75m - 4:25(5:43/m) 101/107bpm 6cal 10.48/11.67mph

Yoga at home.

Using a 5m telescopic saw to cut off overhanging branches from a neighbour's huge tree, then cutting them up.
Actually took 2 hours, but 30 minutes was the worthwhile physical work.

After the very early woken up ride, I had slept a little bit, not properly - too many barking dogs, they took it in turn ;-), and I went for the proper Tuesday ride, although I shortened it. Still very breezy.

1) 1m - 5:48(5:48/m) 92/102bpm 20cal 10.35/11.77mph
2) 1m - 4:52(4:52/m) 98/107bpm 20cal 12.35/14.8mph
3) 1m - 4:14(4:14/m) 101/106bpm 19cal 14.18/15.55mph
4) 1m - 5:19(5:19/m) 100/104bpm 22cal 11.3/14.23mph
5) 1m - 4:55(4:55/m) 102/114bpm 20cal 12.22/14.92mph
6) 1m - 5:03(5:03/m) 100/107bpm 19cal 11.89/14.58mph
7) 1m - 5:40(5:40/m) 100/109bpm 19cal 10.6/13mph
8) 1m - 5:39(5:39/m) 97/102bpm 19cal 10.61/13.35mph
9) 1m - 4:56(4:56/m) 99/106bpm 18cal 12.16/14.25mph
10) 1m - 4:37(4:37/m) 94/100bpm 14cal 12.97/17.58mph
11) 1m - 4:57(4:57/m) 97/102bpm 15cal 12.13/13.78mph
12) 1m - 5:13(5:13/m) 99/107bpm 16cal 11.5/14.01mph
13) 1m - 6:01(6:01/m) 93/102bpm 17cal 9.97/13.76mph
14) 1m - 5:34(5:34/m) 93/101bpm 16cal 10.76/14.27mph
15) 1m - 4:50(4:50/m) 96/106bpm 15cal 12.43/15.24mph
16) 1m - 4:55(4:55/m) 101/108bpm 19cal 12.2/13.99mph
17) 1m - 4:51(4:51/m) 100/106bpm 19cal 12.37/13.83mph
18) 0.66m - 2:58(4:29/m) 104/127bpm 11cal 13.41/18.55mph I told off a cyclist when I caught up with him after he had gone through the red traffic light on the main road.

Very breezy ride after Pilates.

1) 1m - 5:42(5:42/m) 25cal 10.53/11.84mph
2) 1m - 5:13(5:13/m) 29cal 11.49/14.37mph
3) 1m - 5:10(5:10/m) 31cal 11.62/16.5mph
4) 1m - 4:52(4:52/m) 31cal 12.33/16.67mph
5) 1m - 4:27(4:27/m) 35cal 13.48/19.32mph
6) 1m - 4:46(4:46/m) 32cal 12.6/16.62mph
7) 1m - 4:52(4:52/m) 32cal 12.34/17.27mph
8) 1m - 4:21(4:21/m) 32cal 13.77/18.32mph
9) 1m - 4:46(4:46/m) 31cal 12.61/15.44mph
10) 1m - 5:54(5:54/m) 31cal 10.18/15.91mph
11) 1m - 5:33(5:33/m) 28cal 10.8/13.95mph
12) 1m - 4:48(4:48/m) 30cal 12.49/16.2mph
13) 1m - 4:14(4:14/m) 34cal 14.18/20.54mph
14) 1m - 4:28(4:28/m) 31cal 13.42/19.99mph
15) 0.24m - 1:13(5:53/m) 10.21/10.7mph

Live streaming Pilates class

I felt awful due to the lack of sleep and it showed!
Not the usual Wednesday run because I wouldn't have been able to do it, plus I wouldn't have finished until just before the 9:30 Pilates class.

1) 1m - 10:40(10:40/m) 123/131bpm 89cal 5.62/6.68mph
2) 1m - 10:20(10:20/m) 127/133bpm 89cal 5.8/6.32mph
3) 1m - 10:21(10:21/m) 132/136bpm 88cal 5.79/6.59mph
4) 1m - 10:21(10:21/m) 133/137bpm 86cal 5.79/6.53mph
5) 1m - 10:01(10:01/m) 135/140bpm 83cal 5.99/6.49mph
6) 1m - 9:42(9:42/m) 134/138bpm 76cal 6.19/6.53mph Tailwind

I can't win. Slept in the back room to escape the early morning car driver at the front, but instead woken up umpteen times by my neighbour's drooping gutter overflowing with the night time rain!
Breezy but had stopped raining.

1) 1m - 5:57(5:57/m) 83/92bpm 15cal 10.09/12.16mph
2) 1m - 5:06(5:06/m) 86/93bpm 13cal 11.76/12.9mph
3) 1m - 4:30(4:30/m) 88/92bpm 14cal 13.34/15.09mph
4) 1m - 4:50(4:50/m) 89/98bpm 16cal 12.41/14.12mph
5) 1m - 5:01(5:01/m) 91/99bpm 14cal 11.95/14.85mph
6) 1m - 4:42(4:42/m) 92/101bpm 13cal 12.78/14.78mph
7) 1m - 5:05(5:05/m) 90/96bpm 14cal 11.8/14.03mph
8) 1m - 5:01(5:01/m) 94/99bpm 15cal 11.97/13.68mph
9) 1m - 5:18(5:18/m) 92/96bpm 15cal 11.31/13mph
10) 1m - 5:29(5:29/m) 91/99bpm 14cal 10.95/12.7mph
11) 1m - 5:06(5:06/m) 90/102bpm 15cal 11.75/13.8mph
12) 1m - 4:33(4:33/m) 96/101bpm 15cal 13.18/15.8mph
13) 1m - 4:41(4:41/m) 97/104bpm 17cal 12.82/14.22mph
14) 1m - 4:35(4:35/m) 100/109bpm 16cal 13.11/15.93mph
15) 0.41m - 2:12(5:18/m) 97/106bpm 7cal 11.31/14.06mph

Thursday ride, not only was I very late getting out, but I aborted it because I was so tired.
Very breezy with several rain showers.

Predominately a headwind which was a struggle.
1) 1m - 6:05(6:05/m) 80/92bpm 13cal 9.85/11.9mph
2) 1m - 6:22(6:22/m) 85/95bpm 17cal 9.42/13.18mph
3) 1m - 5:49(5:49/m) 82/89bpm 13cal 10.31/12.36mph
4) 1m - 6:20(6:20/m) 84/93bpm 14cal 9.46/11.74mph
5) 1m - 6:03(6:03/m) 85/91bpm 16cal 9.91/12.78mph
6) 1m - 5:19(5:19/m) 95/105bpm 20cal 11.29/13.5mph
7) 1m - 4:57(4:57/m) 91/96bpm 19cal 12.12/13.66mph
8) 1m - 5:55(5:55/m) 91/94bpm 22cal 10.14/11.26mph
9) 1m - 6:05(6:05/m) 91/95bpm 22cal 9.87/11.37mph
Turn around at 9.5 miles with a following breeze.
10) 1m - 5:18(5:18/m) 92/99bpm 19cal 11.31/16.42mph
11) 1m - 4:14(4:14/m) 92/99bpm 15cal 14.18/15.95mph
12) 1m - 4:18(4:18/m) 96/104bpm 15cal 13.93/15.89mph
13) 1m - 4:17(4:17/m) 100/108bpm 16cal 14.01/16.12mph
14) 1m - 5:12(5:12/m) 98/106bpm 18cal 11.52/15.06mph
15) 1m - 5:12(5:12/m) 96/102bpm 18cal 11.52/14.04mph
16) 1m - 4:36(4:36/m) 96/105bpm 14cal 13.05/14.8mph
17) 1m - 4:45(4:45/m) 99/109bpm 18cal 12.65/14.29mph
18) 1m - 4:28(4:28/m) 96/101bpm 15cal 13.41/15.01mph
19) 1m - 5:33(5:33/m) 90/96bpm 17cal 10.81/14.43mph
20) 0.12m - 40(5:49/m) 89/90bpm 1cal 10.32/11.1mph

At last, a semi decent run!
Finally felt not awful, still not wonderful, but definitely not terrible like quite a lot of days in the last few weeks.
Intervals, but didn't put anywhere near maximum effort into it since it was 3 weeks ago I was last able to run quickly, so this was a reasonably result.
A lot breezier than during the earlier bike ride.

1) 0.7m - 6:46(9:40/m) 128/140bpm 56cal 6.21/7.39mph Long stop near the end to do stretches and drills
2) 0.5m - 3:44(7:25/m) 151/156bpm 38cal 8.09/8.25mph Tailwind
3) 0.49m - 4:35(9:22/m) 133/156bpm 36cal 6.41/8.14mph Stops to go through 2 gates and to check my pulse.
4) 0.5m - 3:40(7:18/m) 152/161bpm 38cal 8.22/8.81mph Cross/tailwind, stop for kissing gate
5) 0.5m - 4:43(9:26/m) 145/160bpm 45cal 6.36/8.2mph
6) 0.5m - 3:49(7:40/m) 154/163bpm 40cal 7.83/8.68mph Cross/tailwind for 1st half, tailwind for 2nd half. Slow time for this because I didn't stop my watch to get onto the bike/footpath from the trail
7) 0.2m - 1:54(9:26/m) 152/164bpm 19cal 6.36/8.25mph Short interval to be able to fit in the next sprint
8) 0.4m - 2:59(7:27/m) 158/165bpm 32cal 8.05/8.18mph Sheltered cross/tailwind
9) 0.2m - 1:48(8:56/m) 145/165bpm 16cal 6.71/8.2mph

To St. Ives.
Windy, nearly 30mph, but not too bad and not the 35mph that was forecast, although it was still enough to cause some SOB.

1) 1m - 6:06(6:06/m) 90/100bpm 20cal 9.83/11.81mph
2) 1m - 5:38(5:38/m) 96/102bpm 20cal 10.65/13.9mph
3) 1m - 5:05(5:05/m) 99/104bpm 21cal 11.8/13.33mph
4) 1m - 5:21(5:21/m) 97/103bpm 18cal 11.22/13.16mph
5) 1m - 5:29(5:29/m) 93/100bpm 19cal 10.95/13.22mph
6) 1m - 4:50(4:50/m) 95/102bpm 15cal 12.43/16.36mph
7) 1m - 4:44(4:44/m) 94/98bpm 16cal 12.65/14.42mph
8) 1m - 4:57(4:57/m) 92/99bpm 16cal 12.13/13.81mph
9) 1m - 5:51(5:51/m) 96/108bpm 20cal 10.27/12.42mph
10) 1m - 5:42(5:42/m) 99/113bpm 20cal 10.53/13.22mph
11) 1m - 5:33(5:33/m) 95/109bpm 17cal 10.81/16.2mph
12) 1m - 5:48(5:48/m) 98/107bpm 19cal 10.36/12.27mph
13) 1m - 5:26(5:26/m) 94/101bpm 17cal 11.04/12.9mph
14) 1m - 5:18(5:18/m) 94/103bpm 16cal 11.31/13.09mph
15) 1m - 6:13(6:13/m) 99/107bpm 21cal 9.64/11.81mph
16) 1m - 4:51(4:51/m) 98/112bpm 16cal 12.36/19.75mph
17) 1m - 4:10(4:10/m) 100/108bpm 15cal 14.41/19.43mph
18) 1m - 4:41(4:41/m) 95/103bpm 13cal 12.83/17.02mph
19) 1m - 4:26(4:26/m) 102/113bpm 16cal 13.51/16.46mph
20) 0.83m - 4:13(5:10/m) 107/111bpm 10cal 11.63/13.61mph
St. Ives
21) 1m - 5:55(5:55/m) 88/100bpm 18cal 10.13/16.79mph
22) 1m - 4:31(4:31/m) 97/105bpm 19cal 13.29/15.27mph
23) 1m - 4:19(4:19/m) 97/106bpm 16cal 13.9/16.17mph
24) 1m - 4:33(4:33/m) 98/106bpm 18cal 13.2/15.98mph
25) 1m - 4:57(4:57/m) 100/108bpm 20cal 12.11/13.51mph
26) 1m - 4:12(4:12/m) 104/109bpm 20cal 14.29/15.84mph
27) 1m - 5:01(5:01/m) 101/111bpm 19cal 11.98/16.18mph
28) 1m - 5:27(5:27/m) 100/108bpm 22cal 11.02/12.29mph
29) 1m - 5:05(5:05/m) 102/108bpm 20cal 11.8/14.48mph
30) 1m - 4:42(4:42/m) 103/112bpm 22cal 12.75/14.5mph
31) 1m - 4:48(4:48/m) 101/108bpm 18cal 12.49/15.41mph
32) 0.39m - 2:00(5:15/m) 97/102bpm 3cal 11.44/13.67mph

Walking cool down after 10.25 miles stagger.

1) 0.72m - 16:28(22:58/m) 90/104bpm 81cal 48/52rpm 2.61/3.07mph

Windier than yesterday, now 35mph.
So much for that half decent intervals run on Friday. This was a complete abomination. I can't really call it a run - it was a stagger. No go whatsoever. Extremely hard effort. I kept hoping it would be one of those "runs" where I would perk up later, but instead I just got worse.

1) 1m - 10:21(10:21/m) 122/129bpm 85cal 5.8/6.62mph
2) 1m - 11:02(11:02/m) 119/129bpm 82cal 5.44/6.2mph
3) 1m - 11:28(11:28/m) 122/129bpm 86cal 5.24/5.74mph
4) 1m - 11:00(11:00/m) 123/129bpm 76cal 5.45/6.37mph
5) 1m - 11:19(11:19/m) 123/131bpm 75cal 5.3/6.1mph
6) 1m - 11:02(11:02/m) 124/132bpm 71cal 5.44/5.99mph
7) 1m - 11:26(11:26/m) 124/130bpm 72cal 5.25/5.66mph
8) 1m - 12:04(12:04/m) 121/127bpm 65cal 4.97/5.59mph
9) 1m - 11:53(11:53/m) 123/127bpm 67cal 5.05/5.7mph
10) 1m - 13:25(13:25/m) 121/125bpm 69cal 4.47/5.36mph 13.25mm!!!! Although directly the wind. A run-walker overtook me!
11) 0.25m - 2:57(11:51/m) 123/127bpm 15cal 5.06/5.18mph

Windier than yesterday

1) 1m - 6:09(6:09/m) 91/103bpm 24cal 9.76/12.5mph
2) 1m - 6:08(6:08/m) 98/126bpm 25cal 9.78/14.08mph
3) 1m - 5:31(5:31/m) 105/115bpm 25cal 10.89/16.38mph
4) 1m - 4:29(4:29/m) 98/107bpm 16cal 13.4/16.3mph
5) 1m - 4:32(4:32/m) 102/114bpm 17cal 13.25/18.83mph
6) 1m - 4:34(4:34/m) 102/120bpm 16cal 13.15/18.48mph
7) 0.57m - 3:35(6:16/m) 97/104bpm 12cal 9.59/12.77mph