Welcome To Fetcheveryone

Round trip.

1) 1m - 6:29(6:29/m) 93/103bpm 21cal 9.26/11.11mph
2) 1m - 5:59(5:59/m) 97/106bpm 23cal 10.01/11.59mph
3) 1m - 4:37(4:37/m) 99/105bpm 19cal 13/13.86mph
4) 1m - 4:32(4:32/m) 100/103bpm 19cal 13.24/14.74mph
5) 1m - 4:57(4:57/m) 93/104bpm 14cal 12.14/15.18mph
6) 1m - 5:22(5:22/m) 97/110bpm 18cal 11.19/16.49mph
7) 1m - 5:35(5:35/m) 96/112bpm 17cal 10.75/13.03mph
8) 1m - 6:05(6:05/m) 94/100bpm 16cal 9.86/12.56mph
9) 1m - 5:15(5:15/m) 96/100bpm 16cal 11.42/12.35mph
10) 1m - 5:30(5:30/m) 96/106bpm 17cal 10.9/11.78mph
11) 1m - 6:13(6:13/m) 90/98bpm 14cal 9.65/11.95mph
12) 1m - 5:46(5:46/m) 92/99bpm 14cal 10.42/12.18mph
13) 0.09m - 51(8:08/m) 94/96bpm 7.38/8.92mph

From Pilates.

1) 1m - 5:35(5:35/m) 120/171bpm 43cal 10.74/15.03mph
2) 0.66m - 3:33(5:21/m) 163/170bpm 42cal 11.2/15.24mph

Last Pilates before Christmas so the instructress had a little "eats" at the end

To Pilates.

1) 1m - 6:20(6:20/m) 99/127bpm 39cal 9.46/13.07mph
2) 0.33m - 1:58(6:02/m) 110/128bpm 14cal 9.94/13.05mph

Walking cool down after 6.5 miles run.

1) 0.11m - 1:56(17:51/m) 115/135bpm 15cal 55/59rpm 3.36/4.03mph

Run to make up for being too weary to run yesterday.

1) 1m - 9:35(9:35/m) 130/140bpm 89cal 6.26/7.33mph
Wind behind me and I started to speed up
2) 1m - 9:20(9:20/m) 132/139bpm 89cal 6.43/7.03mph
3) 1m - 9:10(9:10/m) 134/138bpm 88cal 6.55/6.85mph
4) 1m - 9:12(9:12/m) 141/144bpm 92cal 6.52/6.99mph A few sharp turns slowed me down a bit
Coming back against the wind, but I was going well and put in some effort
5) 1m - 8:53(8:53/m) 146/149bpm 92cal 6.75/7.2mph
6) 1m - 8:44(8:44/m) 149/153bpm 98cal 6.87/7.16mph
7) 0.5m - 3:58(7:55/m) 154/158bpm 47cal 7.57/8.35mph Strong finish

To butcher's via Willingham.

1) 1m - 6:04(6:04/m) 95/106bpm 20cal 9.9/11.17mph
2) 1m - 5:30(5:30/m) 101/108bpm 22cal 10.9/12.96mph
3) 1m - 5:45(5:45/m) 103/114bpm 23cal 10.42/11.77mph
4) 1m - 5:16(5:16/m) 101/110bpm 18cal 11.38/13.56mph
5) 1m - 4:54(4:54/m) 100/107bpm 17cal 12.26/14.99mph
6) 1m - 4:43(4:43/m) 103/111bpm 18cal 12.72/14.69mph
7) 1m - 4:48(4:48/m) 103/113bpm 18cal 12.5/14.87mph
8) 1m - 4:55(4:55/m) 102/110bpm 18cal 12.21/14.19mph
9) 1m - 4:28(4:28/m) 108/112bpm 20cal 13.42/15.68mph
10) 1m - 4:27(4:27/m) 105/118bpm 17cal 13.48/15.66mph
11) 1m - 5:16(5:16/m) 104/117bpm 20cal 11.39/14.28mph
12) 1m - 5:04(5:04/m) 105/109bpm 21cal 11.86/13.71mph
13) 1m - 5:13(5:13/m) 110/123bpm 24cal 11.52/12.98mph
14) 1m - 5:41(5:41/m) 106/117bpm 23cal 10.55/12.5mph
15) 0.04m - 14(6:10/m) 98/101bpm 9.72/10.74mph

A short round trip.

1) 1m - 6:08(6:08/m) 99/109bpm 23cal 9.78/12.73mph
2) 1m - 5:28(5:28/m) 104/111bpm 23cal 10.96/12.81mph
3) 1m - 4:28(4:28/m) 106/112bpm 20cal 13.42/15.09mph
4) 1m - 4:37(4:37/m) 104/111bpm 18cal 13/18.35mph
5) 1m - 4:31(4:31/m) 103/111bpm 17cal 13.28/15.82mph
6) 1m - 5:11(5:11/m) 105/119bpm 20cal 11.57/14.24mph
7) 1m - 5:33(5:33/m) 102/115bpm 20cal 10.8/16.27mph
8) 1m - 6:23(6:23/m) 106/112bpm 26cal 9.39/12.9mph Hard work against the wind
9) 1m - 6:12(6:12/m) 108/113bpm 27cal 9.67/10.82mph
10) 1m - 6:22(6:22/m) 106/113bpm 23cal 9.41/11.5mph
11) 1m - 6:03(6:03/m) 106/112bpm 21cal 9.91/12.67mph
12) 0.65m - 3:54(6:01/m) 107/111bpm 15cal 9.98/13.73mph

Walking cool down after 6.5 miles run.

1) 0.12m - 2:21(19:34/m) 98/103bpm 13cal 53/59rpm 3.07/4.15mph

Fartleks.
I didn't attempt a 4th one because I had run out of strength and it would have been slow.

Doesn't bode well for the Club's Boxing Day 4 miles race.

1) 1m - 9:53(9:53/m) 150/165bpm 88cal 6.07/6.51mph
2) 0.75m - 7:02(9:20/m) 158/166bpm 77cal 6.43/6.72mph
3) 0.5m - 3:38(7:20/m) 157/166bpm 41cal 8.17/8.66mph Along Orchard Park with a following wind
4) 0.75m - 7:13(9:40/m) 137/154bpm 72cal 6.21/8.43mph
5) 0.51m - 3:42(7:20/m) 153/161bpm 43cal 8.18/8.93mph Campkin Road/King Hedge's Road
6) 0.76m - 7:19(9:39/m) 137/162bpm 71cal 6.22/8.25mph
7) 0.59m - 4:45(8:04/m) 148/154bpm 52cal 7.44/8.04mph From Science Park along Busway against a stiff headwind
8) 1m - 9:50(9:50/m) 136/153bpm 96cal 6.1/7.7mph
9) 0.65m - 5:59(9:11/m) 136/138bpm 58cal 6.53/7.16mph I'm not sure why this was a little quick, I was going somewhat easily. Must have been some help from the breeze

To Co-Op and baker's to collect my order.
Odd inaccurate GPS trace.

1) 0.89m - 17:23(19:32/m) 94/143bpm 97cal 53/59rpm 3.07/3.97mph

Woken up at 05:30 by a cockerel and also next door's crying baby, so I went for a ride to escape it. It was still crying when I got home
There was a surprising amount of traffic about that early.

1) 1m - 6:11(6:11/m) 94/109bpm 30cal 9.7/11.81mph
2) 1m - 6:25(6:25/m) 100/112bpm 35cal 9.36/11.04mph
3) 1m - 4:35(4:35/m) 96/104bpm 20cal 13.08/15.07mph
4) 1m - 5:07(5:07/m) 102/110bpm 28cal 11.73/13.75mph
5) 1m - 5:54(5:54/m) 98/109bpm 27cal 10.16/13.42mph
6) 1m - 6:28(6:28/m) 95/105bpm 24cal 9.27/11.94mph
7) 1m - 5:09(5:09/m) 97/105bpm 20cal 11.66/18.07mph
8) 1m - 5:06(5:06/m) 94/101bpm 18cal 11.75/13.44mph
9) 1m - 5:45(5:45/m) 98/107bpm 24cal 10.42/12.33mph
10) 1m - 5:33(5:33/m) 100/106bpm 25cal 10.8/12.29mph
11) 1m - 4:58(4:58/m) 103/108bpm 25cal 12.07/14.53mph
12) 0.29m - 2:13(7:36/m) 88/93bpm 4cal 7.89/10.25mph

Had to get away from the crying baby, even though it was raining.

1) 1m - 5:39(5:39/m) 91/99bpm 23cal 10.63/16.76mph
2) 1m - 4:35(4:35/m) 97/109bpm 23cal 13.09/17.37mph
3) 1m - 4:31(4:31/m) 104/110bpm 28cal 13.28/14.46mph
4) 1m - 4:01(4:01/m) 103/109bpm 24cal 14.93/16.53mph Longstanton in an average of 12.6mph - then I turned into the wind to come back!
5) 1m - 5:28(5:28/m) 101/107bpm 27cal 10.99/15.53mph
6) 1m - 6:08(6:08/m) 109/113bpm 41cal 9.78/11.52mph
7) 1m - 6:02(6:02/m) 103/110bpm 31cal 9.93/11.31mph
8) 1m - 6:14(6:14/m) 112/117bpm 43cal 9.64/14.55mph
9) 1m - 5:53(5:53/m) 108/114bpm 33cal 10.19/12.61mph
10) 1m - 6:20(6:20/m) 104/109bpm 29cal 9.47/12.65mph
11) 0.99m - 5:05(5:11/m) 104/115bpm 24cal 11.58/19.01mph

Walk to building society.

1) 0.93m - 16:59(18:16/m) 86/94bpm 65cal 55/57rpm 3.31/6.26mph

Quiet traffic.

1) 1m - 5:46(5:46/m) 101/110bpm 33cal 10.42/11.9mph
2) 1m - 5:10(5:10/m) 106/112bpm 35cal 11.61/12.98mph
3) 1m - 5:34(5:34/m) 109/116bpm 39cal 10.79/11.71mph
4) 1m - 5:33(5:33/m) 111/125bpm 38cal 10.82/14.61mph
5) 1m - 6:01(6:01/m) 114/127bpm 45cal 9.98/12.17mph
6) 1m - 5:40(5:40/m) 115/121bpm 42cal 10.58/11.71mph
7) 1m - 4:58(4:58/m) 112/122bpm 31cal 12.08/15.11mph
8) 1m - 4:54(4:54/m) 114/121bpm 34cal 12.26/16.01mph
9) 1m - 4:01(4:01/m) 110/113bpm 23cal 14.91/19.56mph
10) 1m - 3:15(3:15/m) 112/121bpm 19cal 18.44/28.51mph
11) 1m - 4:27(4:27/m) 109/117bpm 23cal 13.48/15.78mph
12) 1m - 5:26(5:26/m) 110/122bpm 28cal 11.03/13.17mph Stopped to speak to Fiona
13) 1m - 5:29(5:29/m) 108/122bpm 26cal 10.96/12.98mph
14) 1m - 4:28(4:28/m) 106/124bpm 18cal 13.44/18.26mph
15) 0.39m - 2:35(6:37/m) 100/108bpm 8cal 9.06/12.86mph

Walking recovery after 5.75 miles intervals.

1) 0.17m - 3:21(19:15/m) 107/120bpm 23cal 53/56rpm 3.12/3.86mph

Intervals with long sprints - 3x 1 mile, with half mile interval recoveries
Pleased that the sprints were successively quicker, although the last one was helped by the enforced stop.
No wind
It was very nice to be able to run along the main road at that time in the morning without being choked by rush hour exhaust fumes.
Halfway through the 3rd sprint I had to stop to cross Bridge Road - no traffic while I was approaching the road then it came just as I got there. A cigarette smoking pedestrian crossed at the same time and the choking stench made me feel like retching, but I got going again. It had been a very good run until that point.

1) 1m - 10:05(10:05/m) 129/140bpm 93cal 5.95/6.22mph
2) 1m - 8:05(8:05/m) 151/166bpm 89cal 7.42/7.76mph End of Cottenham Road to Cottenham Skips
3) 0.5m - 5:00(10:05/m) 139/156bpm 50cal 5.95/7.76mph
4) 1m - 7:47(7:47/m) 155/162bpm 93cal 7.72/8.29mph Beck Farm to Merrington Place
5) 0.5m - 5:01(9:58/m) 145/161bpm 52cal 6.02/7.83mph
6) 1m - 7:42(7:42/m) 155/164bpm 92cal 7.79/8.41mph Top of Impington Lane, along New Road, to Station Road petrol station
7) 0.75m - 7:29(9:57/m) 142/164bpm 77cal 6.03/7.93mph

Walking along the Busway embankment to bypass the flooded path, pushing my bike laden with shopping. I could feel it had given my arms a decent workout!

To St. Ives in the dark.

1) 1m - 7:05(7:05/m) 86/99bpm 22cal 8.46/11.92mph
2) 1m - 5:13(5:13/m) 94/98bpm 24cal 11.51/13.63mph
3) 1m - 4:47(4:47/m) 98/108bpm 25cal 12.56/13.92mph
4) 1m - 5:32(5:32/m) 98/106bpm 29cal 10.85/12.9mph
5) 1m - 4:59(4:59/m) 97/110bpm 24cal 12.06/16.7mph
6) 1m - 4:54(4:54/m) 106/113bpm 30cal 12.25/15.09mph
7) 1m - 4:21(4:21/m) 106/111bpm 26cal 13.81/15.61mph
8) 1m - 4:46(4:46/m) 101/111bpm 22cal 12.6/14.99mph
9) 1m - 4:51(4:51/m) 104/114bpm 25cal 12.35/15.22mph
10) 1m - 5:12(5:12/m) 104/116bpm 26cal 11.55/15.65mph
11) 1m - 4:57(4:57/m) 99/107bpm 20cal 12.12/17.74mph
12) 1m - 5:48(5:48/m) 102/116bpm 24cal 10.33/11.96mph
13) 1m - 4:52(4:52/m) 101/111bpm 21cal 12.33/14.13mph
14) 1m - 5:06(5:06/m) 98/106bpm 18cal 11.77/14.21mph
15) 1m - 5:06(5:06/m) 106/113bpm 27cal 11.78/14.19mph
16) 1m - 4:30(4:30/m) 101/111bpm 17cal 13.34/18.97mph
17) 1m - 4:55(4:55/m) 103/112bpm 22cal 12.21/14.44mph
18) 1m - 5:16(5:16/m) 100/115bpm 21cal 11.4/13.63mph
19) 1m - 5:08(5:08/m) 100/109bpm 19cal 11.71/14.3mph
20) 0.54m - 2:53(5:18/m) 102/109bpm 12cal 11.3/12.46mph
St. Ives
Return against the stiff breeze.
21) 1m - 5:56(5:56/m) 97/112bpm 33cal 10.11/15.82mph
22) 1m - 5:28(5:28/m) 104/113bpm 35cal 10.99/13.82mph
23) 0.09m - 33(6:09/m) 102/107bpm 3cal 9.76/12.27mph
Walking 0.45 mile along the Busway embankment to bypass the flooded path, pushing my bike laden with shopping.
24) 1m - 5:08(5:08/m) 101/109bpm 29cal 11.67/14.09mph
25) 1m - 5:36(5:36/m) 102/108bpm 33cal 10.72/15.7mph
26) 1m - 5:02(5:02/m) 105/111bpm 32cal 11.93/12.8mph
27) 1m - 5:26(5:26/m) 100/108bpm 28cal 11.05/12.75mph
28) 1m - 6:00(6:00/m) 101/109bpm 34cal 10.01/11.54mph
29) 1m - 6:02(6:02/m) 102/113bpm 32cal 9.93/11.5mph
30) 1m - 5:55(5:55/m) 101/113bpm 31cal 10.13/11.31mph
31) 0.3m - 1:54(6:25/m) 97/101bpm 7cal 9.36/9.87mph

To John Lewis via Madingley. The flooding at Dry Drayton from 9 days ago has almost cleared away so I was able to get through.

1) 1m - 5:12(5:12/m) 112/124bpm 38cal 11.52/14.73mph
2) 1m - 4:20(4:20/m) 121/126bpm 37cal 13.86/15.57mph
3) 1m - 5:06(5:06/m) 121/126bpm 44cal 11.77/13.55mph
4) 1m - 5:40(5:40/m) 122/135bpm 48cal 10.59/14.65mph
5) 1m - 5:11(5:11/m) 119/125bpm 42cal 11.58/13.48mph
6) 1m - 5:16(5:16/m) 121/130bpm 44cal 11.39/15.53mph
7) 1m - 5:34(5:34/m) 124/132bpm 48cal 10.77/18.79mph
8) 1m - 3:58(3:58/m) 121/130bpm 31cal 15.16/21.12mph
9) 1m - 4:39(4:39/m) 120/130bpm 36cal 12.92/15.7mph
10) 1m - 6:01(6:01/m) 115/127bpm 35cal 9.98/13.3mph
11) 0.31m - 1:25(5:56/m) 112/121bpm 6cal 10.12/11.35mph
John Lewis
12) 1m - 5:26(5:26/m) 107/121bpm 21cal 11.04/14.53mph
13) 0.47m - 3:09(6:41/m) 110/125bpm 15cal 8.98/13.05mph
Supermarket and B&Q
Carrying a fair bit of shopping.
14) 1m - 5:47(5:47/m) 109/121bpm 29cal 10.37/14.44mph
15) 1m - 5:16(5:16/m) 110/116bpm 28cal 11.41/14.17mph
16) 1m - 5:30(5:30/m) 116/123bpm 38cal 10.9/13.05mph
17) 1m - 4:46(4:46/m) 119/124bpm 36cal 12.58/15.88mph
18) 0.88m - 4:05(4:47/m) 119/125bpm 31cal 12.53/15.97mph

Walking cool down after 8.5 miles run.

1) 0.17m - 2:55(17:08/m) 105/115bpm 17cal 54/56rpm 3.5/4.09mph

East effort run, although I was a little tired at the end - after all, it was my furthest run since the St. Neot's HM 6 weeks ago! Plus I didn't have to stop for traffic at all

1) 1m - 10:49(10:49/m) 123/132bpm 97cal 5.55/6.55mph
2) 1m - 10:29(10:29/m) 127/134bpm 97cal 5.72/6.8mph
3) 1m - 10:12(10:12/m) 129/134bpm 95cal 5.88/6.47mph
4) 1m - 9:45(9:45/m) 130/135bpm 91cal 6.15/6.51mph
5) 1m - 10:13(10:13/m) 131/135bpm 96cal 5.87/6.66mph
6) 1m - 9:51(9:51/m) 132/137bpm 93cal 6.09/6.53mph
7) 1m - 9:58(9:58/m) 131/135bpm 93cal 6.02/6.55mph
8) 1m - 10:08(10:08/m) 132/137bpm 92cal 5.92/6.35mph
9) 0.5m - 4:49(9:38/m) 135/139bpm 44cal 6.23/6.97mph

Nice dark ride along still traffic-quiet roads. This holiday season is good for cycling
Barely a breeze.

1) 1m - 6:31(6:31/m) 89/104bpm 16cal 9.2/12.94mph
2) 1m - 5:03(5:03/m) 98/109bpm 16cal 11.87/13mph
3) 1m - 6:04(6:04/m) 95/102bpm 17cal 9.89/11.94mph
4) 1m - 5:44(5:44/m) 92/102bpm 14cal 10.47/13.21mph
5) 1m - 4:42(4:42/m) 96/106bpm 13cal 12.77/15.15mph
6) 1m - 4:49(4:49/m) 100/108bpm 15cal 12.47/13.71mph
7) 1m - 5:21(5:21/m) 97/102bpm 16cal 11.2/14.21mph
8) 1m - 5:00(5:00/m) 97/102bpm 14cal 12.01/13.63mph
9) 1m - 5:17(5:17/m) 95/101bpm 14cal 11.37/13.36mph
10) 1m - 5:06(5:06/m) 95/101bpm 12cal 11.75/14.01mph
11) 1m - 5:41(5:41/m) 95/112bpm 14cal 10.56/12.92mph
12) 1m - 4:35(4:35/m) 99/105bpm 13cal 13.1/15.78mph
13) 1m - 5:11(5:11/m) 98/107bpm 13cal 11.57/14.44mph
14) 1m - 5:43(5:43/m) 93/102bpm 13cal 10.49/13.73mph
15) 1m - 5:00(5:00/m) 98/103bpm 15cal 12.01/12.98mph
16) 1m - 5:02(5:02/m) 109/126bpm 21cal 11.93/13.88mph
17) 1m - 5:14(5:14/m) 102/112bpm 16cal 11.46/13.67mph
18) 0.16m - 1:03(6:34/m) 92/97bpm 2cal 9.13/11.69mph

From Milton P&R after Ely NYE 10k.

1) 1m - 6:09(6:09/m) 109/122bpm 34cal 9.74/13.17mph
2) 1m - 6:02(6:02/m) 111/127bpm 31cal 9.95/14.46mph
3) 1m - 5:18(5:18/m) 111/117bpm 26cal 11.31/14.01mph
4) 1m - 4:58(4:58/m) 113/120bpm 25cal 12.07/14.85mph
5) 1m - 4:27(4:27/m) 119/126bpm 27cal 13.48/14.6mph
6) 0.63m - 3:18(5:15/m) 116/124bpm 16cal 11.42/14mph

Walking cool down with DeaJay back to her car after Ely NYE 10k

1) 0.75m - 15:33(20:42/m) 97/111bpm 52cal 53/59rpm 2.9/3.99mph

Ely NYE 10k race.
Manual lapping at each Km marker.

1) 0.62m - 5:02(8:04/m) 142/150bpm 43cal 7.44/8.83mph Down a slope
2) 0.62m - 5:03(8:08/m) 154/158bpm 47cal 7.38/7.7mph Flat with a following breeze.
3) 0.62m - 4:49(7:49/m) 159/162bpm 46cal 7.67/7.89mph
4) 0.61m - 4:46(7:50/m) 162/164bpm 46cal 7.66/7.93mph
5) 0.64m - 4:58(7:49/m) 163/165bpm 49cal 7.68/7.81mph Held up a bit behind a large group as we approached Pymoor
6) 0.63m - 4:48(7:35/m) 164/166bpm 47cal 7.91/8.52mph Turned partly into the breeze
7) 0.61m - 4:47(7:48/m) 164/166bpm 47cal 7.7/8.06mph
8) 0.63m - 4:59(7:55/m) 164/166bpm 49cal 7.57/7.81mph Turned fully into the breeze
9) 0.62m - 5:01(8:04/m) 165/168bpm 50cal 7.44/7.64mph Up a slope
10) 0.61m - 4:31(7:27/m) 168/172bpm 46cal 8.06/8.6mph Legging it to the finish

Walk with DeaJay from her car to the Ely NYE 10k.

Short warm up before the Ely NYE 10k

1) 0.12m - 1:08(9:47/m) 117/137bpm 6cal 6.13/7.39mph

To Milton P&R to get a lift with DeaJay to the Ely NYE 10k.

1) 1m - 5:55(5:55/m) 112/127bpm 33cal 10.14/13.66mph
2) 1m - 5:59(5:59/m) 120/129bpm 42cal 10.03/14.92mph
3) 1m - 5:15(5:15/m) 125/130bpm 39cal 11.43/13.78mph
4) 1m - 4:41(4:41/m) 131/134bpm 38cal 12.82/13.66mph
5) 0.47m - 2:16(4:46/m) 134/139bpm 19cal 12.58/13.83mph

Longer ride, into Cambridge. Virtually no traffic.
Still very sleepy after little sleep last night

1) 1m - 5:45(5:45/m) 91/100bpm 17cal 10.44/11.71mph
2) 1m - 4:57(4:57/m) 96/105bpm 17cal 12.14/14.01mph
3) 1m - 5:32(5:32/m) 100/105bpm 21cal 10.83/12.8mph
4) 1m - 5:45(5:45/m) 103/117bpm 23cal 10.43/14.78mph
5) 1m - 6:35(6:35/m) 101/111bpm 23cal 9.11/11.9mph
6) 1m - 6:28(6:28/m) 101/109bpm 22cal 9.29/10.58mph
7) 1m - 5:20(5:20/m) 99/106bpm 17cal 11.24/14.53mph
8) 1m - 5:29(5:29/m) 101/110bpm 19cal 10.96/12.98mph
9) 1m - 4:22(4:22/m) 98/106bpm 13cal 13.73/16.64mph
10) 1m - 3:42(3:42/m) 95/104bpm 12cal 16.23/26.82mph
11) 1m - 4:59(4:59/m) 99/113bpm 16cal 12.03/15.32mph
12) 1m - 5:51(5:51/m) 95/107bpm 17cal 10.26/14.69mph
13) 1m - 5:25(5:25/m) 101/113bpm 20cal 11.07/15.45mph
14) 0.51m - 2:48(5:31/m) 97/108bpm 8cal 10.87/13.02mph
Newmarket Road
15) 1m - 5:32(5:32/m) 97/111bpm 16cal 10.83/14.24mph
16) 1m - 5:27(5:27/m) 98/111bpm 16cal 11.01/14.32mph
17) 1m - 5:32(5:32/m) 100/110bpm 17cal 10.86/12.65mph
18) 1m - 4:45(4:45/m) 105/113bpm 18cal 12.63/13.9mph
19) 0.7m - 3:22(4:48/m) 98/104bpm 9cal 12.52/15.45mph
Co-Op
20) 0.55m - 3:50(6:22/m) 95/105bpm 9cal 9.42/10.94mph

Wake up ride after the 1am fireworks somewhere.

1) 1m - 5:56(5:56/m) 92/102bpm 19cal 10.1/12.27mph
2) 1m - 5:37(5:37/m) 98/105bpm 22cal 10.69/13.88mph
3) 1m - 4:32(4:32/m) 104/112bpm 20cal 13.23/14.28mph
4) 1m - 5:20(5:20/m) 101/105bpm 23cal 11.25/13.19mph
5) 1m - 5:04(5:04/m) 102/111bpm 20cal 11.86/12.86mph
6) 0.84m - 4:53(5:51/m) 96/105bpm 14cal 10.27/12.42mph

Escape ride. I was so washed out it took me until nearly midday to get out.
Very breezy.

1) 1m - 5:29(5:29/m) 91/107bpm 16cal 10.96/14.29mph
2) 1m - 4:27(4:27/m) 93/99bpm 14cal 13.47/16.41mph
3) 1m - 4:33(4:33/m) 100/108bpm 19cal 13.18/14.73mph
4) 1m - 5:31(5:31/m) 100/111bpm 24cal 10.88/14.43mph
5) 1m - 5:47(5:47/m) 100/111bpm 24cal 10.38/12.12mph
6) 1m - 5:55(5:55/m) 100/109bpm 24cal 10.14/10.97mph
7) 1m - 6:11(6:11/m) 100/108bpm 22cal 9.69/13.23mph
8) 1m - 5:53(5:53/m) 99/104bpm 20cal 10.19/12.31mph
9) 1m - 5:38(5:38/m) 103/116bpm 20cal 10.65/12.14mph
10) 1m - 6:04(6:04/m) 106/116bpm 28cal 9.88/12.79mph
11) 1m - 5:05(5:05/m) 104/118bpm 19cal 11.82/15.91mph
12) 1m - 5:36(5:36/m) 99/108bpm 18cal 10.71/16.69mph
13) 1m - 4:35(4:35/m) 104/115bpm 16cal 13.07/15.37mph
14) 1m - 4:41(4:41/m) 105/114bpm 16cal 12.8/17.36mph
15) 0.72m - 3:49(5:17/m) 103/111bpm 13cal 11.34/16.56mph

Yoga

To yoga.
The wind was slowing me down so I didn't have enough time to cycle the route I had intended, and I ended up going via Longstanton and Girton instead.

1) 1m - 6:42(6:42/m) 103/111bpm 29cal 8.95/11.27mph
2) 0.74m - 5:16(7:09/m) 102/108bpm 23cal 8.4/10.18mph
Stopped to put on waterproof trousers since the light drizzle was becoming heavier.
3) 1m - 6:54(6:54/m) 106/112bpm 33cal 8.69/9.73mph
4) 1m - 6:52(6:52/m) 108/114bpm 32cal 8.74/10.96mph
5) 1m - 6:07(6:07/m) 103/112bpm 25cal 9.81/12.65mph
6) 1m - 5:36(5:36/m) 102/111bpm 22cal 10.71/13.34mph
7) 1m - 5:15(5:15/m) 102/112bpm 21cal 11.42/13.82mph
8) 1m - 4:52(4:52/m) 103/116bpm 20cal 12.33/14.78mph
9) 1m - 4:32(4:32/m) 116/126bpm 27cal 13.23/18.24mph
10) 1m - 4:47(4:47/m) 113/119bpm 23cal 12.54/16.55mph
11) 1m - 4:08(4:08/m) 117/135bpm 23cal 14.49/17.2mph
12) 1m - 5:38(5:38/m) 105/111bpm 19cal 10.64/14.76mph
13) 0.97m - 6:44(6:57/m) 101/117bpm 23cal 8.63/12.56mph
Yoga. Back home in the dry and sunshine.
14) 1m - 6:04(6:04/m) 98/108bpm 18cal 9.89/13.36mph
15) 0.52m - 2:57(5:39/m) 103/110bpm 9cal 10.61/12.61mph

Recovery run, but hard work at times against the wind.

1) 1m - 10:22(10:22/m) 129/136bpm 86cal 5.79/6.62mph
2) 1m - 10:43(10:43/m) 132/139bpm 87cal 5.6/6.24mph against a strong wind
3) 1m - 9:53(9:53/m) 133/138bpm 78cal 6.07/6.57mph Cross wind
4) 1m - 9:42(9:42/m) 137/141bpm 79cal 6.19/6.35mph Now a tail wind
5) 0.75m - 7:00(9:20/m) 139/142bpm 56cal 6.43/6.87mph

From watching local football match.

1) 0.7m - 12:11(17:21/m) 82/89bpm 35cal 53/59rpm 3.46/4.44mph
2) 0.36m - 5:57(16:44/m) 91/101bpm 21cal 54/59rpm 3.59/3.82mph

To watch local football match.

1) 1.08m - 23:43(22:00/m) 91/118bpm 84cal 50/75rpm 2.73/3.26mph
2) 0.01m - 18(28:52/m) 91/95bpm 1cal 50/75rpm 2.08/2.11mph

To St. Ives, the first hour in the dark.
On the return, a section of the Busway was closed by flooding, so I went via Ramper Road.

1) 1m - 5:52(5:52/m) 92/117bpm 17cal 10.24/15.67mph
2) 1m - 5:13(5:13/m) 92/98bpm 18cal 11.52/12.46mph
3) 1m - 5:12(5:12/m) 102/112bpm 24cal 11.52/13.09mph
4) 1m - 5:17(5:17/m) 100/113bpm 23cal 11.35/15.97mph
5) 1m - 5:43(5:43/m) 98/107bpm 20cal 10.51/13.9mph
6) 1m - 5:11(5:11/m) 103/110bpm 21cal 11.58/12.82mph
7) 1m - 5:18(5:18/m) 100/108bpm 18cal 11.34/12.73mph
8) 1m - 5:31(5:31/m) 104/118bpm 21cal 10.86/12.69mph
9) 1m - 5:26(5:26/m) 97/108bpm 16cal 11.03/13.75mph
10) 1m - 5:28(5:28/m) 98/112bpm 18cal 10.96/17.3mph
11) 1m - 5:21(5:21/m) 98/104bpm 16cal 11.22/13.57mph
12) 1m - 5:15(5:15/m) 99/109bpm 16cal 11.44/12.9mph
13) 1m - 5:19(5:19/m) 95/104bpm 15cal 11.28/13.32mph
14) 1m - 5:34(5:34/m) 99/106bpm 17cal 10.79/12.21mph
15) 1m - 5:08(5:08/m) 96/107bpm 16cal 11.68/17.89mph
16) 1m - 4:51(4:51/m) 97/102bpm 17cal 12.37/14.26mph
17) 1m - 5:24(5:24/m) 93/105bpm 14cal 11.12/14.69mph
18) 1m - 5:13(5:13/m) 92/101bpm 15cal 11.5/13.07mph
19) 0.68m - 3:42(5:26/m) 97/106bpm 13cal 11.04/12.63mph
St. Ives
20) 1m - 5:28(5:28/m) 97/113bpm 21cal 10.97/19.33mph
21) 1m - 5:13(5:13/m) 100/108bpm 22cal 11.51/16.05mph
22) 1m - 5:47(5:47/m) 104/112bpm 28cal 10.36/12.59mph
23) 1m - 5:12(5:12/m) 102/113bpm 21cal 11.55/16.76mph
24) 1m - 4:55(4:55/m) 106/117bpm 23cal 12.2/13.94mph
25) 1m - 4:30(4:30/m) 104/108bpm 20cal 13.31/15.15mph
26) 1m - 4:54(4:54/m) 102/110bpm 18cal 12.25/14.01mph
27) 1m - 4:26(4:26/m) 107/118bpm 19cal 13.53/15.34mph
28) 1m - 4:47(4:47/m) 117/128bpm 30cal 12.56/13.71mph
29) 1m - 5:16(5:16/m) 114/123bpm 28cal 11.39/12.56mph
30) 1m - 5:06(5:06/m) 110/116bpm 24cal 11.77/12.65mph
31) 1m - 5:07(5:07/m) 106/114bpm 22cal 11.71/13.59mph
32) 0.63m - 4:21(6:57/m) 96/104bpm 12cal 8.63/11.17mph

I had felt crushingly tired all day, I hoped hoped the cycle ride earlier would have sparked me into life but it didn't. Had a struggle to stay awake, but eventually stirred myself and got out for a run. It should have been a 10 miles run, but I didn't try that and took it easily instead.
For an easy run having felt so tired beforehand, it was a good run!
Erratic mile paces due to slopes and wind direction.

1) 1m - 9:50(9:50/m) 127/138bpm 79cal 6.1/6.74mph
2) 1m - 9:30(9:30/m) 134/139bpm 87cal 6.31/6.76mph
3) 1m - 9:54(9:54/m) 132/138bpm 78cal 6.06/6.49mph
4) 1m - 9:57(9:57/m) 130/135bpm 71cal 6.03/6.3mph
5) 1m - 9:21(9:21/m) 133/137bpm 69cal 6.41/6.66mph
6) 1m - 9:30(9:30/m) 135/138bpm 70cal 6.31/6.62mph
7) 1m - 9:27(9:27/m) 135/138bpm 69cal 6.35/7.03mph
8) 1m - 9:21(9:21/m) 135/140bpm 64cal 6.42/6.89mph

1) 1m - 6:13(6:13/m) 87/99bpm 17cal 9.66/11.31mph
2) 1m - 5:15(5:15/m) 97/104bpm 21cal 11.42/13.57mph
3) 1m - 5:48(5:48/m) 98/107bpm 21cal 10.35/11.75mph
4) 1m - 6:13(6:13/m) 104/120bpm 27cal 9.64/11.25mph
5) 1m - 5:52(5:52/m) 101/116bpm 22cal 10.24/13.19mph
6) 1m - 5:25(5:25/m) 98/106bpm 16cal 11.09/14.88mph
7) 1m - 6:00(6:00/m) 102/117bpm 23cal 10.01/17.49mph
8) 1m - 5:31(5:31/m) 100/113bpm 17cal 10.88/16.32mph
9) 1m - 4:18(4:18/m) 100/108bpm 13cal 13.96/19.64mph
10) 1m - 4:41(4:41/m) 98/109bpm 12cal 12.82/15.78mph
11) 1m - 6:16(6:16/m) 96/105bpm 20cal 9.57/14.07mph
12) 1m - 6:57(6:57/m) 94/110bpm 21cal 8.63/12.82mph
13) 1m - 5:46(5:46/m) 92/102bpm 17cal 10.39/14.17mph
14) 1m - 5:11(5:11/m) 94/104bpm 15cal 11.59/14.11mph
15) 1m - 5:56(5:56/m) 94/102bpm 18cal 10.11/12.21mph
16) 1m - 5:22(5:22/m) 95/102bpm 17cal 11.2/12.11mph
17) 1m - 5:43(5:43/m) 91/101bpm 16cal 10.49/13.42mph
18) 0.80m - 4:40(6:16/m) 90/97bpm 13cal 9.58/13.63mph

I arrived at Pilates unintentionally very early, so I went into the gym to do some weights, and also a bit of yoga (headstand, Scorpion and Crow)

To Pilates.

1) 1m - 5:54(5:54/m) 98/115bpm 23cal 10.18/12.96mph
2) 1m - 4:52(4:52/m) 110/119bpm 29cal 12.32/14.04mph
3) 1m - 5:11(5:11/m) 107/119bpm 26cal 11.59/15.03mph
missed 0.5 mile 2m30s
4) 1m - 5:36(5:36/m) 103/111bpm 22cal 10.7/13mph
5) 1m - 5:40(5:40/m) 103/108bpm 22cal 10.58/12.38mph
6) 0.93m - 5:38(6:05/m) 99/116bpm 17cal 9.86/13.78mph
7) 1m - 5:45(5:45/m) 87/104bpm 14cal 10.44/15.63mph
8) 0.9m - 4:42(5:15/m) 99/108bpm 20cal 11.44/14.62mph

To John Lewis via Dry Drayton.

1) 1m - 6:01(6:01/m) 99/113bpm 24cal 9.98/12.77mph
2) 1m - 4:52(4:52/m) 106/114bpm 22cal 12.32/13.69mph
3) 1m - 5:39(5:39/m) 110/124bpm 30cal 10.61/13.3mph
4) 1m - 5:52(5:52/m) 116/129bpm 38cal 10.24/11.9mph
5) 1m - 5:42(5:42/m) 119/137bpm 34cal 10.53/14.97mph
6) 1m - 7:29(7:29/m) 117/128bpm 42cal 8.01/10.23mph
7) 1m - 7:21(7:21/m) 114/119bpm 36cal 8.17/10.08mph
8) 1m - 4:55(4:55/m) 116/126bpm 24cal 12.18/15.42mph
9) 1m - 5:14(5:14/m) 110/116bpm 21cal 11.48/14.05mph
10) 1m - 3:39(3:39/m) 109/116bpm 13cal 16.47/27.26mph
11) 1m - 3:55(3:55/m) 117/130bpm 19cal 15.31/25.76mph
12) 1m - 4:31(4:31/m) 111/125bpm 17cal 13.3/16.99mph
13) 1m - 5:37(5:37/m) 112/124bpm 22cal 10.67/15.11mph
14) 0.41m - 2:38(6:16/m) 103/110bpm 4cal 9.59/11.5mph
John Lewis
15) 1m - 6:36(6:36/m) 98/114bpm 18cal 9.1/15.47mph
B&Q
16) 1m - 6:14(6:14/m) 98/115bpm 19cal 9.62/14.32mph
17) 1m - 5:16(5:16/m) 102/115bpm 18cal 11.4/16.55mph
18) 1m - 4:55(4:55/m) 102/111bpm 18cal 12.22/15.7mph Busway closed yet again, and yet again with no warning!
19) 1m - 5:32(5:32/m) 107/116bpm 25cal 10.83/13.11mph
20) 1m - 5:14(5:14/m) 107/126bpm 21cal 11.46/18.51mph
21) 0.98m - 3:59(4:08/m) 113/124bpm 19cal 14.51/18.64mph

To John Lewis via Longstanton and Girton.
Wind had eased a bit since the morning run.

1) 1m - 6:02(6:02/m) 104/117bpm 30cal 9.95/11.44mph
2) 1m - 5:24(5:24/m) 112/118bpm 32cal 11.09/12.9mph
3) 1m - 4:57(4:57/m) 112/117bpm 28cal 12.1/13.23mph
4) 1m - 5:23(5:23/m) 115/121bpm 32cal 11.14/14.4mph
5) 1m - 5:44(5:44/m) 114/122bpm 31cal 10.47/12.5mph
6) 1m - 5:16(5:16/m) 115/124bpm 27cal 11.4/12.73mph
7) 1m - 5:37(5:37/m) 111/120bpm 24cal 10.69/13.13mph
8) 1m - 5:19(5:19/m) 108/113bpm 19cal 11.3/12.98mph
9) 1m - 5:30(5:30/m) 112/120bpm 24cal 10.92/13.42mph
10) 1m - 5:09(5:09/m) 116/124bpm 27cal 11.66/14.03mph
11) 1m - 4:18(4:18/m) 117/126bpm 22cal 13.94/17.26mph
12) 1m - 4:32(4:32/m) 113/124bpm 19cal 13.25/18.03mph
13) 1m - 4:58(4:58/m) 114/124bpm 22cal 12.08/15.36mph
14) 1m - 5:30(5:30/m) 111/126bpm 22cal 10.91/13.09mph
15) 0.59m - 2:46(5:40/m) 115/132bpm 12cal 10.58/15.17mph
TLC to collect sewing machine light bulb
16) 1m - 6:02(6:02/m) 106/126bpm 20cal 9.95/17.18mph
17) 0.55m - 3:00(5:26/m) 109/124bpm 12cal 11.06/15.99mph
John Lewis to collect DVD player/recorder
18) 1m - 6:13(6:13/m) 105/120bpm 23cal 9.65/12.36mph
19) 1m - 6:01(6:01/m) 106/119bpm 23cal 9.98/12.96mph
20) 1m - 4:59(4:59/m) 112/120bpm 23cal 12.04/15.03mph
21) 1m - 6:08(6:08/m) 112/123bpm 30cal 9.78/12.13mph
22) 1m - 6:03(6:03/m) 110/128bpm 29cal 9.91/13.94mph
23) 1m - 5:07(5:07/m) 102/123bpm 17cal 11.74/16.09mph
24) 0.4m - 2:32(6:20/m) 104/113bpm 10cal 9.48/11.19mph

Walking cool down after 9.5 miles run.

1) 0.25m - 4:26(17:26/m) 109/124bpm 26cal 55/57rpm 3.44/4.09mph

An easy tempo - i.e., not very fast
2 miles steady, 6 miles tempo, 1.5 miles ease up.
Windy, mainly behind me for the first 6 miles, then a headwind hence the slow last two miles of the tempo section.

1) 1m - 9:55(9:55/m) 129/136bpm 88cal 6.05/6.7mph
2) 1m - 9:20(9:20/m) 136/141bpm 84cal 6.42/6.95mph
Start of tempo
3) 1m - 8:33(8:33/m) 143/149bpm 80cal 7.02/7.91mph
4) 1m - 8:33(8:33/m) 147/153bpm 82cal 7.01/7.31mph
5) 1m - 8:33(8:33/m) 153/158bpm 89cal 7.02/7.49mph
6) 1m - 8:30(8:30/m) 154/158bpm 88cal 7.05/7.28mph
7) 1m - 8:44(8:44/m) 155/157bpm 91cal 6.87/7.28mph
8) 1m - 8:48(8:48/m) 154/158bpm 92cal 6.81/7.31mph
End of tempo
9) 1m - 9:16(9:16/m) 145/157bpm 70cal 6.48/6.87mph
10) 0.5m - 4:53(9:44/m) 145/148bpm 34cal 6.17/7.1mph

Short warm up.

1) 0.22m - 1:59(9:40/m) 110/125bpm 7cal 6.21/6.43mph

To Pilates.

1) 1m - 5:34(5:34/m) 97/109bpm 20cal 10.78/14.53mph
2) 1m - 4:47(4:47/m) 103/109bpm 22cal 12.54/14.61mph
3) 1m - 4:49(4:49/m) 110/114bpm 27cal 12.44/14.53mph
4) 1m - 4:52(4:52/m) 104/115bpm 21cal 12.33/13.65mph
5) 1m - 4:32(4:32/m) 108/111bpm 23cal 13.23/14.28mph
6) 1m - 5:04(5:04/m) 107/113bpm 24cal 11.85/13.46mph
7) 1m - 5:16(5:16/m) 107/116bpm 22cal 11.39/13.15mph
8) 1m - 5:33(5:33/m) 107/114bpm 23cal 10.82/12.98mph
9) 1m - 6:00(6:00/m) 108/126bpm 24cal 9.99/16.01mph
10) 1m - 5:57(5:57/m) 108/118bpm 24cal 10.09/12.82mph
11) 1m - 5:54(5:54/m) 108/120bpm 23cal 10.17/13.63mph
12) 0.46m - 2:16(6:17/m) 96/106bpm 5cal 9.56/13.4mph
Pilates
13) 1m - 5:51(5:51/m) 100/119bpm 19cal 10.24/15.86mph
14) 0.5m - 2:51(5:43/m) 97/109bpm 8cal 10.48/12.13mph

Yoga.
The class had started on time, but 3 people turned up together 3 minutes late so we had to stop and shuffle up our places to give them room.
My ex-boss's wife came again. This time she definitely saw me, but no communication was exchanged

To yoga via Girton.

1) 1m - 6:24(6:24/m) 98/108bpm 24cal 9.38/12.77mph
2) 1m - 6:53(6:53/m) 106/116bpm 35cal 8.72/10.94mph
3) 1m - 6:06(6:06/m) 107/118bpm 30cal 9.85/12.92mph
4) 1m - 5:38(5:38/m) 103/116bpm 21cal 10.67/15.2mph
5) 1m - 5:30(5:30/m) 98/109bpm 16cal 10.9/15.92mph
6) 1m - 5:11(5:11/m) 101/107bpm 17cal 11.57/13.94mph
7) 1m - 6:25(6:25/m) 98/107bpm 19cal 9.35/12.19mph
8) 1m - 6:52(6:52/m) 103/115bpm 24cal 8.74/14.59mph
9) 0.27m - 1:50(6:43/m) 91/97bpm 5cal 8.94/11.75mph
Yoga
10) 1m - 5:43(5:43/m) 91/109bpm 13cal 10.49/17.49mph
11) 1m - 5:13(5:13/m) 100/111bpm 19cal 11.51/14.38mph
12) 0.65m - 4:05(6:14/m) 100/112bpm 15cal 9.61/13.44mph

Walking cool down via baker's after 5.5 miles run.

1) 0.41m - 7:21(18:07/m) 94/108bpm 25cal 54/59rpm 3.31/3.97mph

Recovery run to the baker's after yesterday's tempo session.
Windy.

1) 1m - 10:28(10:28/m) 121/127bpm 88cal 5.73/6.32mph
2) 1m - 10:29(10:29/m) 123/128bpm 87cal 5.72/6.3mph
Back against the wind
3) 1m - 10:38(10:38/m) 127/131bpm 86cal 5.64/6.35mph
4) 1m - 10:29(10:29/m) 129/134bpm 84cal 5.73/6.22mph
5) 1m - 10:05(10:05/m) 133/139bpm 80cal 5.95/6.53mph
6) 0.5m - 5:20(10:36/m) 132/135bpm 39cal 5.66/6.03mph

Warm up before 5.5 miles recovery run.

1) 0.22m - 2:32(11:20/m) 103/119bpm 12cal 5.3/6.18mph

Instructress was held up in traffic so this was a short class.

To yoga via Madingley.
Delayed leaving by various events so I had to rush - only to find that the instructress was stuck in traffic.

1) 1m - 5:39(5:39/m) 97/106bpm 23cal 10.61/11.9mph
2) 1m - 5:20(5:20/m) 104/112bpm 25cal 11.24/12.9mph
3) 1m - 5:36(5:36/m) 103/114bpm 25cal 10.71/14.17mph
4) 1m - 5:42(5:42/m) 111/124bpm 33cal 10.54/16.3mph
5) 1m - 5:03(5:03/m) 110/125bpm 26cal 11.88/14.61mph Park Lane/Madingley Road junction was flooded again, but this time it was shallow so I could ride through it.
6) 1m - 4:57(4:57/m) 109/115bpm 24cal 12.11/17.7mph
7) 1m - 5:22(5:22/m) 113/122bpm 28cal 11.17/19.47mph
8) 1m - 3:45(3:45/m) 109/124bpm 16cal 16.02/22.52mph
9) 1m - 4:24(4:24/m) 111/121bpm 20cal 13.66/17.68mph
10) 1m - 5:09(5:09/m) 111/118bpm 24cal 11.67/14.8mph
11) 1m - 5:01(5:01/m) 117/128bpm 28cal 11.95/14.99mph
12) 0.46m - 2:36(5:42/m) 105/124bpm 9cal 10.52/15.74mph
Yoga
13) 1m - 5:01(5:01/m) 107/121bpm 29cal 11.95/18.24mph
14) 1m - 5:23(5:23/m) 106/116bpm 29cal 11.15/14.4mph
15) 0.68m - 3:45(5:30/m) 109/119bpm 20cal 10.9/14.26mph

Walking cool down from bus stop after run in Cambridge.

1) 0.72m - 12:00(16:35/m) 93/100bpm 53cal 56/59rpm 3.62/4.63mph

Stretching at bus stop waiting for the bus to come after my run in Cambridge

In Cambridge looking for sewing machine light bulb, unsuccessfully.

1) 0.74m - 7:17(9:52/m) 134/145bpm 67cal 6.08/7.45mph
Mackay's
2) 1m - 9:46(9:46/m) 136/145bpm 89cal 6.14/6.99mph
3) 0.67m - 6:19(9:25/m) 137/141bpm 57cal 6.37/6.59mph
Milton Road shops
4) 1m - 9:09(9:09/m) 135/141bpm 77cal 6.56/7.16mph
5) 1m - 9:24(9:24/m) 140/143bpm 81cal 6.39/6.68mph
6) 1m - 9:12(9:12/m) 141/145bpm 80cal 6.53/6.78mph
7) 0.59m - 5:38(9:31/m) 142/146bpm 47cal 6.31/6.7mph

Warm up to bus stop.

1) 0.89m - 8:20(9:22/m) 140/155bpm 79cal 6.41/7.2mph

Walking with the bicycle along the embankment of the Busway because the path was flooded, but the flood gates had not been closed to give early warning, otherwise I could have cycled via the Nature Reserve and Ramper Road instead.

To St. Ives.
Windy but I wasn't too badly affected It's easy to tell where I had the tailwind

1) 1m - 5:51(5:51/m) 96/113bpm 21cal 10.25/16.76mph
2) 1m - 3:47(3:47/m) 107/111bpm 20cal 15.84/19.41mph
3) 1m - 3:46(3:46/m) 111/117bpm 22cal 15.93/19.43mph
4) 1m - 4:44(4:44/m) 105/116bpm 21cal 12.68/18.22mph
5) 1m - 5:06(5:06/m) 108/115bpm 26cal 11.76/15.28mph
6) 1m - 4:39(4:39/m) 108/120bpm 22cal 12.89/15.65mph
7) 1m - 4:39(4:39/m) 105/112bpm 17cal 12.92/16.09mph
8) 1m - 5:24(5:24/m) 110/117bpm 27cal 11.1/12.77mph
9) 1m - 5:36(5:36/m) 107/114bpm 23cal 10.7/13.82mph
10) 1m - 5:51(5:51/m) 104/112bpm 21cal 10.24/15.38mph
11) 1m - 6:39(6:39/m) 103/111bpm 25cal 9.03/11.81mph
12) 1m - 5:53(5:53/m) 105/111bpm 24cal 10.2/12.46mph
13) 1m - 5:32(5:32/m) 103/107bpm 20cal 10.84/12.23mph
14) 1m - 5:21(5:21/m) 107/114bpm 22cal 11.2/15.13mph
15) 0.49m - 2:45(5:38/m) 106/111bpm 13cal 10.64/13.94mph Accidentally brushed the lap button
16) 1m - 4:43(4:43/m) 105/119bpm 18cal 12.72/18.6mph
17) 1m - 4:30(4:30/m) 101/108bpm 16cal 13.35/16.05mph
18) 1m - 4:57(4:57/m) 99/108bpm 17cal 12.12/16.68mph
19) 1m - 5:04(5:04/m) 101/109bpm 19cal 11.86/16.03mph
20) 0.15m - 49(5:28/m) 103/108bpm 2cal 10.99/12.77mph
St. Ives
21) 1m - 6:04(6:04/m) 97/109bpm 18cal 9.89/17.37mph
22) 1m - 4:51(4:51/m) 104/113bpm 19cal 12.37/14.65mph
23) 0.25m - 1:17(5:03/m) 104/107bpm 4cal 11.88/14.46mph
Walking along embankment of Busway because the path was flooded, but the flood gates had not been closed to give early warning, otherwise I could have cycled via the Nature Reserve and Ramper Road instead.
24) 1m - 4:46(4:46/m) 110/115bpm 23cal 12.58/15.09mph
25) 1m - 5:24(5:24/m) 109/113bpm 26cal 11.11/16.22mph
26) 1m - 4:55(4:55/m) 114/120bpm 28cal 12.22/13.5mph
27) 1m - 4:55(4:55/m) 109/116bpm 21cal 12.21/13.82mph
28) 1m - 5:38(5:38/m) 115/123bpm 32cal 10.65/12.54mph
29) 1m - 6:00(6:00/m) 110/118bpm 28cal 10/12.27mph
30) 1m - 5:32(5:32/m) 108/116bpm 24cal 10.85/13.23mph
31) 0.8m - 4:56(6:09/m) 107/116bpm 19cal 9.76/12.36mph

Short windy ride. Easy to tell the wind direction

1) 1m - 6:59(6:59/m) 90/102bpm 21cal 8.59/10.85mph
2) 1m - 6:01(6:01/m) 98/104bpm 27cal 9.99/11.98mph
3) 1m - 5:32(5:32/m) 100/107bpm 24cal 10.85/12.75mph
4) 1m - 4:16(4:16/m) 101/108bpm 19cal 14.08/18.39mph
5) 0.72m - 3:28(4:50/m) 103/109bpm 17cal 12.43/16.61mph

Wednesday's run but in reverse and an hour later!
Windy with sweeping drizzle.

1) 1m - 9:58(9:58/m) 125/137bpm 82cal 6.02/7.14mph
Next 3 miles wind assisted
2) 1m - 8:57(8:57/m) 136/144bpm 85cal 6.71/7.68mph
3) 1m - 8:54(8:54/m) 141/146bpm 85cal 6.74/7.56mph
4) 1m - 8:52(8:52/m) 142/146bpm 82cal 6.77/7.51mph
Cross/head wind
5) 1m - 9:35(9:35/m) 140/146bpm 82cal 6.26/7.06mph
6) 1m - 9:44(9:44/m) 133/137bpm 66cal 6.17/6.91mph
7) 1m - 10:19(10:19/m) 131/135bpm 63cal 5.81/6.07mph Directly into the wind
8) 1m - 9:56(9:56/m) 133/138bpm 63cal 6.04/6.43mph
Into a bit of shelter
9) 1m - 9:35(9:35/m) 135/139bpm 65cal 6.26/6.72mph
10) 1m - 10:10(10:10/m) 137/140bpm 68cal 5.9/6.76mph Lots of twists and turns
11) 1m - 9:35(9:35/m) 135/138bpm 58cal 6.26/6.95mph

Kettlebells haloes and circle swings before Pilates

To Pilates.

1) 1m - 6:47(6:47/m) 97/106bpm 26cal 8.84/11.63mph
2) 1m - 5:52(5:52/m) 104/120bpm 28cal 10.23/12.86mph
3) 1m - 5:26(5:26/m) 101/107bpm 23cal 11.03/12.82mph
4) 1m - 6:48(6:48/m) 110/116bpm 39cal 8.82/12.27mph
5) 1m - 6:33(6:33/m) 110/113bpm 36cal 9.15/11.69mph
6) 1m - 6:10(6:10/m) 103/113bpm 23cal 9.74/12.33mph
7) 1m - 5:28(5:28/m) 95/103bpm 19cal 10.99/13.15mph
8) 1m - 5:57(5:57/m) 97/103bpm 20cal 10.08/12.63mph
9) 1m - 5:33(5:33/m) 100/116bpm 21cal 10.8/14.84mph
10) 1m - 5:12(5:12/m) 100/108bpm 20cal 11.55/13.13mph
11) 1m - 5:42(5:42/m) 100/108bpm 21cal 10.54/12.96mph
12) 0.65m - 3:33(6:25/m) 96/112bpm 13cal 9.36/16.41mph
Pilates
13) 1m - 4:36(4:36/m) 101/113bpm 22cal 13.03/19.89mph
14) 0.51m - 2:51(5:39/m) 101/115bpm 11cal 10.63/13.15mph Stop at the Co-Op on the way home

Cool down from bus stop

1) 0.6m - 5:41(9:28/m) 133/140bpm 53cal 6.34/6.8mph
2) 0.4m - 3:52(9:42/m) 139/142bpm 37cal 6.19/6.62mph

Stretching after warm up before intervals, then post run at Longstanton bus stop waiting for the Guided Bus to arrive.

Intervals to Longstanton along the Busway in Storm Brendan - very windy!
I had wanted to do 4x 1km, but my watch allows only 0.05 mile increments so it had to be 4x 0.60 mile.

1) 0.22m - 2:21(10:30/m) 127/136bpm 19cal 5.72/6.47mph
Stop for stretching
2) 0.60m - 4:15(7:05/m) 147/157bpm 44cal 8.48/9.35mph Initially tired arms after yesterday's kettlebells
3) 0.18m - 1:56(10:56/m) 146/157bpm 19cal 5.49/9.35mph
4) 0.60m - 4:16(7:07/m) 158/162bpm 48cal 8.43/9.02mph
5) 0.30m - 3:04(10:17/m) 142/162bpm 28cal 5.83/8.72mph
6) 0.60m - 4:18(7:10/m) 157/167bpm 48cal 8.37/8.79mph
7) 0.30m - 3:20(11:07/m) 146/167bpm 32cal 5.39/8.77mph
8) 0.60m - 4:25(7:22/m) 159/166bpm 50cal 8.14/8.6mph This was more of a cross wind, plus my legs were getting tired.
9) 0.12m - 1:31(12:21/m) 152/166bpm 15cal 4.86/8.6mph Accidentally brushed the lap button
10) 0.48m - 4:36(9:40/m) 145/151bpm 43cal 6.21/6.8mph
Post run stretches at bus stop before getting the Guided Bus back home

Windy.

1) 1m - 5:36(5:36/m) 96/106bpm 21cal 10.72/15.11mph
2) 1m - 4:37(4:37/m) 104/117bpm 22cal 12.99/16.74mph
3) 1m - 5:15(5:15/m) 112/122bpm 32cal 11.41/13.73mph
4) 1m - 5:45(5:45/m) 117/132bpm 38cal 10.44/14.92mph
5) 1m - 6:00(6:00/m) 111/117bpm 34cal 9.99/11.69mph
6) 1m - 6:44(6:44/m) 117/129bpm 42cal 8.91/9.87mph
7) 1m - 5:53(5:53/m) 114/120bpm 33cal 10.2/13.59mph
8) 1m - 5:25(5:25/m) 112/120bpm 26cal 11.08/12.86mph
9) 1m - 5:09(5:09/m) 111/118bpm 25cal 11.65/14.42mph
10) 1m - 3:17(3:17/m) 107/113bpm 12cal 18.26/26.99mph
11) 1m - 4:56(4:56/m) 112/122bpm 24cal 12.18/14.88mph
12) 1m - 4:52(4:52/m) 110/119bpm 19cal 12.35/16.11mph
13) 1m - 5:52(5:52/m) 108/119bpm 24cal 10.22/14.26mph
14) 1m - 5:30(5:30/m) 101/119bpm 17cal 10.92/16.09mph
15) 1m - 5:26(5:26/m) 102/108bpm 17cal 11.05/14.36mph
16) 1m - 5:05(5:05/m) 104/114bpm 18cal 11.8/13.42mph
17) 1m - 5:31(5:31/m) 107/122bpm 22cal 10.87/13.15mph
18) 1m - 4:33(4:33/m) 103/123bpm 15cal 13.21/19.79mph
19) 0.61m - 3:01(4:58/m) 104/113bpm 10cal 12.09/19.08mph

Arm and leg weights, followed by stretching, at the gym before the dental checkup.

To gym and dentist.

1) 1m - 5:24(5:24/m) 99/114bpm 23cal 11.11/14.94mph
2) 1m - 4:03(4:03/m) 105/110bpm 21cal 14.82/17.39mph
3) 1m - 4:20(4:20/m) 109/116bpm 24cal 13.86/15.84mph
4) 1m - 5:36(5:36/m) 107/116bpm 29cal 10.72/14.97mph
5) 1m - 4:54(4:54/m) 105/111bpm 26cal 12.24/18.18mph
6) 1m - 5:17(5:17/m) 107/112bpm 28cal 11.37/14.3mph
7) 1m - 4:33(4:33/m) 104/111bpm 23cal 13.18/15.49mph
8) 1m - 5:21(5:21/m) 105/114bpm 27cal 11.21/14.59mph
9) 1m - 5:50(5:50/m) 105/111bpm 28cal 10.28/12.15mph
10) 1m - 5:50(5:50/m) 106/115bpm 31cal 10.28/12.4mph
11) 1m - 5:48(5:48/m) 106/116bpm 28cal 10.35/16.41mph
12) 1m - 6:16(6:16/m) 104/115bpm 27cal 9.58/13.38mph
13) 1m - 5:26(5:26/m) 103/113bpm 23cal 11.05/13.3mph
14) 1m - 5:07(5:07/m) 107/122bpm 23cal 11.74/15.03mph
15) 1m - 5:42(5:42/m) 108/117bpm 27cal 10.52/13.07mph
16) 1m - 6:09(6:09/m) 104/113bpm 25cal 9.76/11.42mph
Gym
17) 1m - 6:23(6:23/m) 108/120bpm 31cal 9.4/13.17mph
18) 1m - 6:14(6:14/m) 98/117bpm 20cal 9.62/17.55mph
19) 0.24m - 1:33(6:12/m) 96/98bpm 1cal 9.68/10.54mph

Recovery run after yesterday's intervals.
It felt surprisingly comfortable and was quite quick, although my watch showed that I was in HR Zone 2 for most of the time. The only times the HR went high were when I went over the A14 interchange in miles 2 and 5.

1) 0.97m - 9:21(9:39/m) 131/143bpm 87cal 6.22/6.7mph
2) 1m - 9:15(9:15/m) 142/147bpm 94cal 6.48/7.01mph
3) 1m - 9:18(9:18/m) 139/143bpm 89cal 6.45/6.68mph
4) 1m - 9:16(9:16/m) 140/145bpm 87cal 6.47/7.06mph
5) 1m - 9:18(9:18/m) 142/151bpm 87cal 6.45/7.12mph
6) 0.53m - 4:59(9:21/m) 138/140bpm 40cal 6.42/6.72mph

To Pilates via Madingley.

1) 1m - 5:30(5:30/m) 99/108bpm 22cal 10.9/13.92mph
2) 1m - 4:19(4:19/m) 110/128bpm 25cal 13.88/16.64mph
3) 1m - 5:35(5:35/m) 116/130bpm 38cal 10.74/16.24mph
4) 1m - 6:10(6:10/m) 116/130bpm 40cal 9.74/14.99mph
5) 1m - 5:49(5:49/m) 111/120bpm 31cal 10.32/12.23mph
6) 1m - 5:46(5:46/m) 113/120bpm 30cal 10.39/14.67mph
7) 1m - 6:28(6:28/m) 118/131bpm 38cal 9.27/17.07mph
8) 1m - 4:23(4:23/m) 113/122bpm 20cal 13.7/19.85mph
9) 1m - 5:12(5:12/m) 107/115bpm 18cal 11.54/15.86mph
10) 1m - 4:43(4:43/m) 117/127bpm 25cal 12.7/17.01mph
11) 1m - 5:17(5:17/m) 114/129bpm 25cal 11.36/14.3mph
12) 1m - 4:32(4:32/m) 110/128bpm 18cal 13.22/18.22mph
13) 0.83m - 4:44(5:44/m) 109/136bpm 18cal 10.46/18.07mph
Pilates
14) 1m - 4:35(4:35/m) 105/120bpm 22cal 13.09/19.97mph
15) 0.51m - 2:43(5:19/m) 105/112bpm 13cal 11.27/13.88mph

Yoga.

Weighted hamstring curls on gym machine, followed by stretches and a bit of foam rolling.

To yoga.

1) 1m - 6:58(6:58/m) 100/115bpm 30cal 8.61/10.46mph
2) 1m - 4:40(4:40/m) 105/113bpm 23cal 12.86/13.9mph
3) 1m - 5:36(5:36/m) 105/111bpm 24cal 10.72/13.84mph
4) 1m - 6:36(6:36/m) 112/125bpm 36cal 9.09/13.96mph
5) 1m - 6:13(6:13/m) 114/125bpm 36cal 9.66/12.54mph
6) 1m - 5:51(5:51/m) 104/118bpm 20cal 10.27/13.65mph
7) 1m - 6:38(6:38/m) 102/121bpm 22cal 9.05/13.92mph
8) 0.19m - 52(6:10/m) 105/109bpm 3cal 9.74/11.25mph
Yoga
9) 1m - 4:43(4:43/m) 95/113bpm 17cal 12.7/20.18mph
10) 1m - 4:35(4:35/m) 99/109bpm 19cal 13.09/15.99mph
11) 1m - 5:41(5:41/m) 101/111bpm 27cal 10.56/13.52mph
12) 0.15m - 1:01(6:38/m) 100/105bpm 4cal 9.05/10.25mph

Yoga with Trisha.
The full 1h15m

To yoga via Milton.

1) 1m - 5:33(5:33/m) 93/110bpm 19cal 10.83/14.21mph
2) 1m - 4:27(4:27/m) 101/106bpm 19cal 13.5/15.99mph
3) 1m - 4:52(4:52/m) 105/121bpm 23cal 12.34/15.36mph
4) 1m - 5:28(5:28/m) 99/108bpm 22cal 10.96/13.94mph
5) 1m - 4:59(4:59/m) 103/110bpm 21cal 12.05/13.13mph
6) 1m - 5:23(5:23/m) 104/113bpm 23cal 11.13/12.46mph
7) 1m - 5:54(5:54/m) 105/109bpm 24cal 10.16/12mph
8) 1m - 6:13(6:13/m) 99/110bpm 23cal 9.65/12.52mph
9) 1m - 5:50(5:50/m) 99/107bpm 21cal 10.3/12.65mph
10) 1m - 6:43(6:43/m) 101/122bpm 24cal 8.93/13.05mph
11) 1m - 5:37(5:37/m) 104/114bpm 23cal 10.68/14.01mph
12) 1m - 5:50(5:50/m) 104/114bpm 21cal 10.28/12.17mph
13) 1m - 6:18(6:18/m) 103/120bpm 23cal 9.53/16.53mph
14) 1m - 5:59(5:59/m) 99/122bpm 19cal 10.03/17.51mph
15) 1m - 4:36(4:36/m) 105/124bpm 18cal 13.04/18.03mph
16) 1m - 5:14(5:14/m) 109/113bpm 25cal 11.46/13.34mph
17) 1m - 6:00(5:59/m) 103/117bpm 23cal 10.03/15.01mph
18) 1m - 1(1/m) 103/117bpm 23cal 10.03/15.01mph
Yoga
19) 1m - 6:03(6:03/m) 104/119bpm 31cal 9.93/16.7mph
20) 0.9m - 5:33(6:19/m) 103/113bpm 25cal 9.5/12.33mph