Welcome To Fetcheveryone

Split Summary
===
1) 0.25m - 4:20(17:20/m) 104/114bpm 28cal 55/64rpm
2) 0.25m - 4:18(17:12/m) 109/114bpm 30cal 58/65rpm
3) 0.25m - 4:15(16:59/m) 110/114bpm 28cal 60/121rpm
4) 0.25m - 6:03(24:12/m) 108/115bpm 38cal 39/119rpm
5) 0.25m - 5:21(21:26/m) 105/113bpm 35cal 47/62rpm
6) 0.25m - 4:23(17:31/m) 110/118bpm 30cal 59/113rpm
7) 0.25m - 5:14(20:54/m) 111/117bpm 32cal 49/60rpm
8) 0.25m - 5:03(20:13/m) 114/122bpm 31cal 53/68rpm
9) 0.25m - 8:16(33:03/m) 108/120bpm 40cal 34/56rpm
10) 0.25m - 5:32(22:08/m) 120/123bpm 29cal 50/57rpm
11) 0.25m - 5:13(20:51/m) 117/126bpm 30cal 53/58rpm
12) 0.25m - 4:41(18:46/m) 116/123bpm 29cal 57/61rpm
13) 0.25m - 4:41(18:43/m) 111/117bpm 29cal 57/117rpm
14) 0.25m - 4:39(18:37/m) 113/122bpm 29cal 57/60rpm
15) 0.25m - 5:08(20:34/m) 111/117bpm 32cal 51/59rpm
16) 0.25m - 4:35(18:22/m) 110/113bpm 30cal 58/61rpm
17) 0.16m - 3:02(19:21/m) 110/113bpm 19cal 56/117rpm

This was a pitiful outing. I didn't fancy it, it was so cold and I never really got into the flow. My shins were aching during the first mile so I stopped to walk it off and after that, I did more walking than running. Never mind; it's better to do it than not.

Split Summary
===
1) 1m - 13:06(13:06/m) 137/150bpm 128cal
2) 1m - 14:53(14:53/m) 127/144bpm 130cal
3) 0.3m - 4:27(14:44/m) 132/151bpm 40cal

Ladders for 7.5 minutes per exercise
press ups to 8; seated dips to 8; Let me ins to 8; let me ups to 8 - 64 of each
Press ups using the chest of drawers

seated dips using windowsill

Met friends at Red Lion car park and walked this route which we haven't done for 5 or 6 years. Used the RunGo app so we didn't get lost. Saw a double rainbow, closely followed by horizontal hailstone and later on, some rain, but it was mostly sunny and fresh.
Garmin didn't start so I've manually uploaded the beginning.
Split Summary
===
1) 0.25m - 5:01(20:05/m) 102/111bpm 27cal 54/58rpm
2) 0.25m - 6:34(26:15/m) 106/112bpm 34cal 45/58rpm
3) 0.25m - 5:42(22:50/m) 106/112bpm 28cal 53/56rpm
4) 0.25m - 5:54(23:36/m) 102/112bpm 28cal 51/55rpm
5) 0.25m - 6:00(24:00/m) 98/105bpm 28cal 51/54rpm
6) 0.25m - 6:06(24:24/m) 96/103bpm 30cal 50/56rpm
7) 0.25m - 5:39(22:34/m) 101/110bpm 30cal 52/105rpm
8) 0.25m - 5:47(23:09/m) 101/110bpm 29cal 51/56rpm
9) 0.25m - 5:50(23:21/m) 99/105bpm 30cal 51/56rpm
10) 0.25m - 5:55(23:41/m) 101/109bpm 28cal 50/55rpm
11) 0.25m - 6:04(24:17/m) 102/110bpm 30cal 46/56rpm
12) 0.25m - 5:44(22:56/m) 103/110bpm 29cal 50/109rpm
13) 0.25m - 7:03(28:10/m) 102/110bpm 31cal 42/54rpm
14) 0.25m - 6:51(27:23/m) 98/106bpm 30cal 44/55rpm
15) 0.25m - 5:57(23:49/m) 100/109bpm 30cal 50/58rpm
16) 0.25m - 8:12(32:47/m) 99/111bpm 36cal 36/57rpm
17) 0.25m - 7:20(29:19/m) 101/114bpm 33cal 40/56rpm
18) 0.12m - 3:29(28:28/m) 106/114bpm 16cal 43/59rpm

1-legged Romanian dead lifts (wobbly but ok; they got better the more I did)
Squats
Back lunges (watch these are my left knee was niggly)
Swimmers

More time spent reading how to do them properly and trying to get them right as all but squats are new to me.

Split Summary
===
1) 0.25m - 5:56(23:46/m) 95/102bpm 31cal 46/71rpm
2) 0.25m - 7:05(28:21/m) 91/108bpm 33cal 37/57rpm
3) 0.25m - 6:35(26:19/m) 96/104bpm 36cal 40/58rpm
4) 0.25m - 6:18(25:13/m) 99/108bpm 35cal 43/58rpm
5) 0.25m - 5:57(24:01/m) 98/103bpm 31cal 50/59rpm

3 x 10 from kitchen units

30 days of yoga day 0

Yoga with Adriene Breath day 1/30

Day 2/30 yoga with Adriene - Breath
There was a lot of weight on wrists which I found difficult and had to cut a bit short. Plank to lunge is impossible.

I really didn't fancy going out - the longer I leave it between runs, the more I fear that I won't be able to do it - so I set Garmin to 3:1 and aimed for 2 miles instead fo the 3 on the plan, to make it manageable. I quite enjoyed it once I was out.

Split Summary
===
1) 1m - 14:06(14:06/m) 135/151bpm 143cal
2) 1m - 14:03(14:03/m) 144/158bpm 140cal
3) 0.35m - 4:25(12:47/m) 150/158bpm 47cal

3 x 10 press ups
2 x 15 let me ins
30 second plank

Day 3 yoga with Adriene - Breath

3 x 10 press ups
Pull up bar hanging - 10 secs; 6 secs; 2 x 4 secs - base of fingers get sore which is the current limiting factor

I ran the 1st mile then 3:1 jeffed it back. The lane was quite busy so had to step onto the grass verge a few times to let cars pass.

3* today brrrr and intermittent rain. I found a dry window to go out in.

Split Summary
===
1) 1m - 12:16(12:16/m) 146/158bpm 130cal
2) 1m - 14:38(14:38/m) 151/168bpm 155cal
3) 0.3m - 4:22(14:32/m) 161/167bpm 50cal

Day 4 yoga with Adriene - Breath
No planks or downward dogs today but glute bridges aplenty

Split Summary
===
1) 0.25m - 5:01(20:02/m) 87/104bpm 32cal 50/64rpm
2) 0.25m - 6:57(27:48/m) 98/109bpm 38cal 36/60rpm
3) 0.25m - 5:27(21:48/m) 111/126bpm 35cal 47/60rpm
4) 0.25m - 6:58(27:53/m) 108/113bpm 41cal 36/62rpm
5) 0.25m - 4:53(19:33/m) 108/113bpm 30cal 53/59rpm
6) 0.25m - 4:37(18:28/m) 111/118bpm 31cal 57/60rpm
7) 0.25m - 5:31(22:03/m) 110/114bpm 32cal 50/109rpm
8) 0.25m - 11:07(44:29/m) 110/122bpm 56cal 25/59rpm
9) 0.06m - 1:07(19:19/m) 110/118bpm 7cal 56/59rpm

3 x 10 still on the kitchen worktop but only a short rest between sets, not spaced out over the day

3 x 10

1*c and there's plenty of frost about. It's a beautiful blue sky, cold winter's day. The lane had too many patches of ice in the shaded parts so I headed over the fields. The were ok for running on a they haven't thawed out much. More walking on the rutted sections as the ground was unforgiving.

Split Summary
===
1) 1m - 14:18(14:18/m) 143/156bpm 144cal
2) 1m - 16:41(16:41/m) 144/160bpm 160cal
3) 0.01m - 11(18:15/m) 151/153bpm 1cal

3 x 10 press ups - kitchen work top
3 x 10 squats
2 x 5 on each leg Romanian dead lift - a bit wobbly at times

Split Summary
===
1) 0.25m - 4:45(19:02/m) 114/118bpm 29cal 56/60rpm
2) 0.25m - 4:45(18:59/m) 109/118bpm 30cal 58/61rpm
3) 0.25m - 6:23(25:32/m) 105/111bpm 37cal 41/117rpm
4) 0.25m - 5:37(22:28/m) 103/113bpm 31cal 48/60rpm
5) 0.25m - 4:34(18:16/m) 108/114bpm 28cal 58/59rpm
6) 0.25m - 5:47(23:09/m) 111/116bpm 36cal 46/63rpm
7) 0.25m - 4:27(17:48/m) 116/122bpm 29cal 58/60rpm
8) 0.25m - 5:50(23:22/m) 116/124bpm 33cal 45/60rpm
9) 0.25m - 5:27(21:48/m) 115/123bpm 33cal 48/58rpm
10) 0.25m - 7:12(28:48/m) 112/122bpm 39cal 36/112rpm
11) 0.25m - 5:20(21:20/m) 113/119bpm 33cal 50/63rpm
12) 0.25m - 4:37(18:29/m) 114/125bpm 28cal 56/60rpm
13) 0.25m - 10:49(43:16/m) 103/120bpm 45cal 19/102rpm
14) 0.25m - 5:09(20:38/m) 111/117bpm 30cal 54/62rpm
15) 0.13m - 2:37(19:56/m) 111/114bpm 15cal 56/59rpm

3 x 10 - 4th stair

Fake parkrun
Set off at a steady pace to try and run it all. Did 2.1 miles before walking and that was mostly because my specs were fogged up and I was struggling to see. Ran most of the rest so reasonably happy with the run, considering it's been a few weeks since I last ran 5k.

Split Summary
===
1) 1m - 12:38(12:38/m) 139/157bpm 132cal
2) 1m - 12:54(12:54/m) 157/163bpm 127cal
3) 1m - 13:56(13:56/m) 161/177bpm 147cal
4) 0.31m - 4:03(12:53/m) 161/170bpm 45cal

2 x 10 sit ups
3 x 10 press ups 4th stair
Pull up hanging - 12 seconds

Yoga with Adriene Day 6 - Breath.
This was core day and I'd been putting it off but I HTFU and JFDI today. It wasn't as bad as I anticipated.

So cold but lovely blue sky. Having been up most of the night, I really didn't want to do this but thought a short run is better than no run.

Split Summary
===
1) 1m - 12:46(12:46/m) 148/161bpm 136cal
2) 0.73m - 10:26(14:19/m) 155/170bpm 109cal

3 x 10 press ups
Hanging - 20 seconds
30 squats

It’s been changing from rain to sleet all day so there wasn’t going to be a dry spell. Time to test out the new waterproof jacket. It was fine once I got out there with drizzle rather than rain. The jacket did what it needed to.

Split Summary
===
1) 1m - 12:25(12:25/m) 151/165bpm 133cal
2) 1m - 13:56(13:56/m) 153/165bpm 145cal
3) 0.23m - 3:15(14:28/m) 157/170bpm 32cal

39:47 for 5k Better than last week. I was a bit overdressed was rain threatened so I wore a jacket but it didn't occur. I ran 2.1 miles before taking a walk break then ran the rest to 3.12. Happy with that.

Split Summary
===
1) 1m - 12:30(12:30/m) 149/159bpm 132cal
2) 1m - 12:40(12:40/m) 160/166bpm 131cal
3) 1m - 13:16(13:16/m) 160/169bpm 138cal
4) 0.32m - 5:07(16:10/m) 156/169bpm 49cal

To the Co op, walking back carrying 2 heavy bags.

Split Summary
===
1) 0.25m - 4:53(19:33/m) 100/110bpm 30cal 53/60rpm
2) 0.25m - 5:17(21:07/m) 108/114bpm 34cal 50/60rpm
3) 0.25m - 10:42(42:49/m) 100/112bpm 54cal 22/60rpm
4) 0.25m - 4:35(18:19/m) 109/115bpm 29cal 57/61rpm
5) 0.05m - 1:06(22:43/m) 106/112bpm 6cal 45/59rpm

I took inspiration from Rosehip and set my watch to 60:30. I was looking forward to running today - I've no idea why it has suddenly changed but I'm grateful I decided to run to Redbourne to add a bit of variety after only having the lane or airfield loop in our village.

Headwind all the way there but I appreciated the tailwind on the way back

Longest run this year.

Split Summary
===
1) 1m - 12:55(12:55/m) 147/159bpm 135cal
2) 1m - 13:35(13:35/m) 152/160bpm 136cal
3) 1m - 13:42(13:42/m) 154/167bpm 138cal
4) 1m - 13:23(13:23/m) 158/173bpm 135cal
5) 0.54m - 7:17(13:24/m) 159/171bpm 76cal

Walked back from where my run ended.

Split Summary
===
1) 0.25m - 5:21(21:25/m) 127/151bpm 37cal 51/59rpm
2) 0.25m - 5:05(20:21/m) 115/128bpm 30cal 53/61rpm
3) 0.25m - 4:47(19:09/m) 110/116bpm 29cal 57/59rpm
4) 0.25m - 4:42(18:49/m) 106/116bpm 29cal 57/59rpm
5) 0.25m - 4:36(18:24/m) 111/117bpm 29cal 58/60rpm
6) 0.17m - 3:21(19:17/m) 111/116bpm 21cal 55/61rpm

It was supposed to be 2 miles of non-stop running but that wasn't going to happen. I dragged myself to the end of mile 1 before walking a bit but as I turned to the right down the lane, my, the wind blasted against me. I walked more than ran along that bit, but I'm classing it as resistance training

9*c feeling more like 2*

Split Summary
===
1) 1m - 13:02(13:02/m) 146/162bpm 129cal
2) 1m - 15:43(15:43/m) 147/165bpm 140cal
3) 0m - 3(22:00/m) 156/156bpm

Yoga with Adriene day 7 & 8 - Breath

33 sec bar hanging; 15 sit ups; 30 press ups; arm and leg exercises including balances and wall sit

3:1 was fine whilst the wind was behind me, but as soon as I turned round -- wow! It became 1:3 on the way back.

Split Summary
===
1) 1m - 12:32(12:32/m) 143/164bpm 132cal
2) 1m - 14:58(14:58/m) 149/161bpm 144cal
3) 1m - 14:44(14:44/m) 149/163bpm 135cal
4) 0m - 2(1:00:02/m) 155/155bpm

Split Summary
===
1) 0.25m - 5:23(21:30/m) 99/109bpm 29cal 50/58rpm
2) 0.25m - 4:06(16:25/m) 110/146bpm 31cal 64/85rpm
3) 0.25m - 3:45(14:59/m) 134/151bpm 32cal 69/85rpm
4) 0.25m - 5:17(21:07/m) 111/119bpm 32cal 48/118rpm
5) 0.01m - 57(1:18:08/m) 113/115bpm 5cal 7/55rpm

First 2 miles felt ok but glasses steamed up so had to stop and clean them a couple of times. 3rd mile harder as running into the cold wind so had a few walk breaks.
Overall, faster than last week by a minute

Split Summary
===
1) 1m - 12:26(12:26/m) 152/161bpm 132cal
2) 1m - 12:41(12:41/m) 159/168bpm 136cal
3) 1m - 13:28(13:28/m) 157/168bpm 136cal
4) 0.31m - 4:08(13:07/m) 162/171bpm 47cal