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Rosehip F55

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STATUS Probably muddy

Knees

FERC, LDWA

About Me
Grumpy old woman in the making Still plodding along, I have plans and targets. I also have more time to myself now and need to use it wisely. Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? Read someone's blog from an epic ultra race Or look at my training from when I first started Or gin and chocolate ;)

Recent Blogs
May week 3	22nd May
May week 2, not all to plan	15th May
12 weeks to go :-o	8th May
April	1st May
Unintentional adventuring	27th Apr

Recent Training
23rd May	Long Run	10mi	2:18:50
21st May	General	7.2mi	1:34:59
20th May	Pilates	0mi	59:45
19th May	Steady-State	7.1mi	1:31:50
17th May	General	1mi	19:21

Planned Races	Show more
Greensand Country Ultra	29th May
Red Kite Challenge	14th Jun
Herts Hobble - Long	26th Jun
Sunset Ultramarathon	2nd Jul
Ultimate Trails 55km	9th Jul

12 Month Benchmarks	Run
Mile	9:51
5k	34:17
5mi	1:00:17
10k	1:16:45
10mi	2:07:19
Half	2:51:26
20mi	5:17:42

Recent Pictures	Show more

2022 Targets	Set your targets
Run 1500

Recent Threads
Mundane thread
Wordle fans
Bob Graham Round
100 miles a month in 2022
Ultra Marathons
The benefits of giving up alcohol!

Buddies (60)

Followers (32)

Badges Collected	See available badges
+ 246 others

Best Times
Best WAVA

Dist	Races	PB	WB	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022
400m	1	1:57 7:51/mi	50.65							1:57 50.65
1mi	7	8:58 8:58/mi	57.77					9:19 54.17		8:58 57.77	9:12 57.06		10:52 49.64	9:59 54.78
4km	1	27:37 11:07/mi	51.95												27:37 51.95
5km	17	29:52 9:37/mi	54.81		31:15 51.22	29:52 54.73				31:10 54.81	32:36 52.40	31:35 54.70	36:17 48.72	34:58 51.15
5mi	1	52:46 10:33/mi	50.44			52:46 50.44
10km	7	1:00:21 9:43/mi	56.13	1:10:19 47.08	1:15:12 44.03	1:00:21 56.13	1:04:38 52.41			1:10:38 49.70
8.1mi	1	1:35:03 11:44/mi	46.13			1:35:03 46.13
14km	1	2:03:56 14:15/mi	41.82									2:03:56 41.82
15km	2	2:01:43 13:04/mi	45.63									2:01:43 45.63		2:14:08 42.48
10mi	1	1:57:13 11:43/mi	49.05							1:57:13 49.05
13.1mi	14	2:14:10 10:15/mi	55.27		2:20:40 51.48	2:15:48 53.96	2:16:57 53.50	2:14:10 55.27			2:26:34 53.13	2:24:55 53.73		2:51:40 47.13
17.5mi	1	4:47:00 16:24/mi	38.24												4:47:00 38.24
19mi	1	5:34:30 17:36/mi	35.62												5:34:30 35.62
20mi	3	3:44:01 11:12/mi	50.59				3:44:01 50.59	3:48:34 50.19	3:59:33 48.48
25.4mi	1	7:07:00 16:49/mi	37.28										7:07:00 37.28
25.6mi	1	7:55:00 18:33/mi	34.71												7:55:00 34.71
26.2mi	5	5:26:26 12:28/mi	46.58			5:44:15 43.63	5:26:26 46.58		5:41:55 45.60					7:26:51 37.25
27mi	1	8:57:00 19:53/mi	31.51										8:57:00 31.51
50km	1	7:10:38 13:52/mi	43.21				7:10:38 43.21
35mi	1	9:18:49 15:58/mi	37.99						9:18:49 37.99
50mi	1	22:05:32 26:31/mi	27.45											22:05:32 27.45

Date	Planned Races			Distance
11 Mar	Haworth Hobble Confirmed			32mi
2 Oct	MBNA Chester Marathon Confirmed			26.2mi
3 Sep	Keswick Lakeland Trails Confirmed			15km
30 Jul	Lakeland 50 Confirmed			50mi
9 Jul	Ultimate Trails 55km Confirmed			55km
2 Jul	Sunset Ultramarathon			35mi
26 Jun	Herts Hobble - Long			26.5mi
14 Jun	Red Kite Challenge			6hr
29 May	Greensand Country Ultra Confirmed			50km
2022		Result	WAVA	Distance
10 Apr	Essex Walker PB	4:47:00	38.24	17.5mi
31 Mar	Mad March Virtual 4K PB	27:37	51.95	4km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
6 Mar	Hannington Hike medium route PB	5:34:30	35.62	19mi
9 Jan	Stansted Stagger PB	7:55:00	34.71	25.6mi
2021		Result	WAVA	Distance
11 Dec	Fetch December Mile (Cambridge) SB	9:59	54.78	1mi
21 Nov	St Neots Riverside Half Marathon		0.00	13.1mi
6 Nov	Helvellyn Trail Challenge 15K SB	2:14:08	42.48	15km
31 Oct	Roo Race #1 Halloween 10K		0.00	10km
17 Oct	Cambridge Half Marathon SB	2:51:40	47.13	13.1mi
2 Oct	The Doctor K Cup SB	34:58	51.15	5km
24 Jul	Lakeland 50 PB	22:05:32	27.45	50mi
6 Jun	Coniston Marathon SB	7:26:51	37.25	26.2mi
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
5 Dec	Virtual Jingle Mile SB	10:52	49.64	1mi
17 Oct	The Doctor K Cup SB	36:17	48.72	5km
1 Mar	Hannington Hike PB	8:57:00	31.51	27mi
5 Jan	Stansted Stagger PB	7:07:00	37.28	25.4mi
2019		Result	WAVA	Distance
17 Nov	St Neots Riverside Half Marathon	2:31:13	52.15	13.1mi
27 Oct	Lakeland Trails in Ullswater - Trail Challenge PB	2:03:56	41.82	14km
26 Oct	Lakeland Trails in Helvellyn - Trail Challenge PB	2:01:43	45.63	15km
31 Jul	Doug Anderson 5k	31:52	54.21	5km
13 Jul	Bedford Bridges Challenge		0.00	10km
3 Mar	Cambridge Half Marathon SB	2:24:55	53.73	13.1mi
16 Feb	Carlisle parkrun	33:34	51.46	5km
12 Jan	Great Denham parkrun SB	31:35	54.70	5km
1 Jan	Pocket parkrun	32:39	52.91	5km
2018		Result	WAVA	Distance
1 Dec	Snow White and the Seventh Jingle Mile SB	9:12	57.06	1mi
18 Nov	St Neots Riverside Half Marathon	2:26:59	52.98	13.1mi
14 Oct	Great Eastern Run SB	2:26:34	53.13	13.1mi
24 Feb	Big Fetch Mile - Bedford	9:16	55.90	1mi
10 Feb	Bedford parkrun SB	32:36	52.40	5km
2017		Result	WAVA	Distance
9 Dec	Bedford parkrun SB	31:10	54.81	5km
2 Dec	Jingle Mile Ep VI: The Return of the Fetchi PB	8:58	57.77	1mi
25 Nov	Bedford parkrun	32:35	52.42	5km
18 Nov	Bedford parkrun	32:30	52.56	5km
1 Jul	Bedfordshire Clangtastic Mile - 400 m PB	1:57	50.65	400m
1 Jul	Big Fetch Mile - Bedford	9:09	55.87	1mi
24 Jun	Bedford parkrun	32:40	51.70	5km
18 Jun	Run Bedford 10k SB	1:10:38	49.70	10km
19 Mar	Draycote Water 10 PB	1:57:13	49.05	10mi
2016		Result	WAVA	Distance
5 Jun	Northants Ultra 35 Shires & Spires PB	9:18:49	37.99	35mi
15 May	Spring Flitch Way Marathon SB	5:41:55	45.60	26.2mi
3 Apr	Oakley 20 SB	3:59:33	48.48	20mi
20 Mar	Enigma Week @ the Knees Day 7 of 7	5:45:59	45.06	26.2mi
2015		Result	WAVA	Distance
12 Dec	Jingle Mile IV: A New Hope SB	9:19	54.17	1mi
15 Nov	St Neots Riverside Half Marathon	2:36:14	48.03	13.1mi
29 Mar	Oakley 20 SB	3:48:34	50.19	20mi
8 Mar	Cambridge Half Marathon PB	2:14:10	55.27	13.1mi
2014		Result	WAVA	Distance
16 Nov	St Neots Riverside Half Marathon	2:21:17	52.48	13.1mi
13 Sep	Thames Path Challenge 2nd 50K PB	7:10:38	43.21	50km
6 Jul	Enigma Summer Marathon PB	5:26:26	46.58	26.2mi
25 May	Vitality London 10,000 SB	1:04:38	52.41	10km
18 Apr	The Bletchley Enigma Marathon		0.00	26.2mi
23 Mar	Oakley 20 PB	3:44:01	50.59	20mi
9 Mar	Cambridge Half Marathon SB	2:16:57	53.50	13.1mi
2013		Result	WAVA	Distance
14 Dec	Bedford parkrun PB	29:52	54.73	5km
17 Nov	St Neots Riverside Half Marathon	2:17:56	53.12	13.1mi
13 Oct	Great Eastern Run SB	2:15:48	53.96	13.1mi
6 Oct	Standalone 10K PB	1:00:21	56.13	10km
21 Jul	Olympic Park Anniversary Run PB	52:46	50.44	5mi
30 Jun	Abbey 10k	1:07:25	49.66	10km
22 Jun	Colworth Trail Race 8 PB	1:35:03	46.13	8.1mi
11 May	Bedford parkrun	30:09	53.64	5km
21 Apr	London Marathon SB	5:44:15	43.63	26.2mi
2012		Result	WAVA	Distance
18 Nov	St Neots Riverside Half Marathon	2:21:22	51.23	13.1mi
14 Oct	Great Eastern Run SB	2:20:40	51.48	13.1mi
9 Jun	Bedford parkrun SB	31:15	51.22	5km
27 May	Vitality London 10,000 SB	1:15:12	44.03	10km
21 Apr	bedford parkrun	32:21	49.48	5km
14 Apr	bedford parkrun	32:16	49.61	5km
11 Mar	Silverstone Half Marathon	2:40:58	44.49	13.1mi
2011		Result	WAVA	Distance
27 Nov	RNLI Reindeer Run - Woburn SB	1:10:19	47.08	10km
9 Oct	willow 10k	1:11:03	46.60	10km
24 Jul	Race4life Bedford (5k)	34:00	46.63	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	5	2	14	11	6	0	0	0	0	0	0	0	38
2022	0	0	0.5	0	0	0	0	0	0	0	0	0	0.5
2022	107	100	132	123	99	0	0	0	0	0	0	0	562
2021	0	7	2	7	32	22	11	17	8	9	10	1	125
2021	0	0	0	0	0.6	0	0	0	0	0	0	0	0.6
2021	106	100	132	125	138	125	88	86	100	77	97	90	1265
2020	58	6	2	0	24	26	13	25	15	6	4	0	180
2020	0	0	0	0	0	0	0.6	1.8	2.6	0.6	0	0	5.6
2020	101	75	92	56	59	113	83	71	81	62	53	70	917
2019	25	7	0	10	4	21	48	70	102	109	113	104	612
2019	0	0.2	0	0	0	0	0	0	0	1	0	0	1.2
2019	110	100	75	37	67	63	53	67	58	101	55	52	838
2018	0	0	0	7	0	8	17	21	102	84	62	45	346
2018	0.3	0.3	0	0	0	0	0	0	0	0	0	0	0.6
2018	39	63	68	52	66	16	57	83	102	82	74	70	772
2017	7	1	1	2	5	0	10	31	7	4	0	0	67
2017	0.3	0	0	1.1	2	0.7	0	0	0	0.3	0	0	4.4
2017	53	76	73	92	100	65	38	60	59	68	83	35	804
2016	0	0	0	5	0	0	11	3	0	8	4	0	32
2016	0	0.4	0.3	0	0	0	0	1.9	0	0.7	0	0	3.3
2016	101	68	57	96	89	58	24	39	14	37	31	9	623
2015	123	123	126	0	0	0	13	2	1	0	5	1	393
2015	0	0	0	0	0	0.9	0	0	0	0.3	0.3	0	1.5
2015	87	84	90	78	9	28	23	56	64	58	71	75	724
2015	0	0	0	0	12	16	7	0	0	0	0	0	35
2014	0	0	0	0	0	0	2	0	0	0	78	3	83
2014	0	0	0	0	0	0	0	1.1	0	0	0	0	1.1
2014	104	100	89	50	90	79	88	110	48	46	69	52	924
2013	0	3	3	2	0	0	1	0	1	1	0	0	9
2013	0	0	0	0	0	0	0	0	1.4	0.5	0	0	1.9
2013	100	111	102	69	71	79	60	95	103	83	55	72	1001
2012	79	78	55	103	9	0	0	11	0	0	0	3	338
2012	1.1	0	0	0	0	0	0	0	0	0	0	0	1.1
2012	71	74	56	74	68	73	77	47	84	72	40	51	787
2011	0	0	0	0	14	7	0	0	0	0	0	70	90
2011	0	0	0	0	0.5	0.6	0	0	0	0	0	0	1.1
2011	0	0	0	5	26	37	42	21	48	36	43	50	308

Tue 26th Apr Apr 26	Wed 27th Apr Apr 27	Thu 28th Apr Apr 28	Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2
0.4mi, 15:41 Walk - General Teeny tiny leg stretcher whilst the menfolk finisjed their picnic, much garminumptiness responding to the low battery alert. Could have done with gloves, fingers got cold and did the funny wxy white thing, so didn’t go far. Good job as my knees complained about going down all the “steps” It’s been a car sort of day, but nice Split Summary === 1) 0.23m - 9:15(40:51/m) 108/137bpm [4412b/mi] 54cal 56/79rpm 1.47/2.82mph 2) 0.17m - 6:26(37:21/m) 109/132bpm [4070b/mi] 34cal 56/61rpm 1.61/3.42mph 26th Apr 2022, 5:42pm ♪♫ Synge ♪♫ wrote: I'd say that's far enough to justify a post-activity refreshment in the pub! ;) 26th Apr 2022, 6:00pm northernslowcoach wrote: :) Add a comment 3.4mi, 50:22 Run - General Not exactly the 45 mins recovery run that was on the plan (well pace was) How have I not found Castlehead before? Lovely wood full of anemones and bluebells, rocky climb to the top and a fab view Back via Boots for emergency filling stuff - hopefully Husband with sore tooth will be less bear with sore head now Split Summary === 1) 1m - 18:02(18:02/m) 134/192bpm [2417b/mi] 122cal 3.33/5.41mph 2) 1m - 13:52(13:52/m) 133/147bpm [1845b/mi] 105cal 4.33/5.41mph 3) 1m - 13:14(13:14/m) 134/148bpm [1773b/mi] 95cal 4.53/5.85mph 4) 0.41m - 5:14(12:49/m) 141/146bpm [1807b/mi] 41cal 4.68/5.63mph 26th Apr 2022, 11:41am Ness wrote: Excellent! Steep hill in your first mile.👍 26th Apr 2022, 11:49am Rosehip wrote: It was, legs and lungs weren’t ready for it 26th Apr 2022, 11:52am ♪♫ Synge ♪♫ wrote: Beautiful weather! (I'm not at all envious!) 26th Apr 2022, 12:08pm Velociraptor wrote: The dental practice in Keswick is excellent. Give 'em some business :) 26th Apr 2022, 12:11pm RRR-CAZ 🇬🇧 wrote: Very nice except for the bad tooth 🦷 26th Apr 2022, 12:27pm northernslowcoach wrote: lovely (apart from the tooth situation) :) 26th Apr 2022, 12:50pm Rosehip wrote: I’ll try calling them, (and then straighttjacketing him to get him there if necessary) thanks V’rap 26th Apr 2022, 12:59pm Bintmcskint wrote: Sounds so wonderful! Add a comment	0.3mi, 6:13 Walk - General With coke, wine and a battery for the car key Split Summary === 1) 0.32m - 6:13(19:10/m) 105/117bpm [2013b/mi] 34cal 61/65rpm 3.13/3.55mph 27th Apr 2022, 4:56pm northernslowcoach wrote: :) 27th Apr 2022, 8:57pm RRR-CAZ 🇬🇧 wrote: :-) 🍷🍷 Add a comment 4mi, 1:06:01 Run - General Very glad I didn’t persuade the mefolk to come for a walk on that route, some very dodgy bits of path where the storms have taken toll Been feeling crap all day and binned my planned longer lumpy walk. Decided a gentle jog might make me feel better than any more reading/dozing/eating was likely to. Hasn’t made me feel any worse. Looking at the Fetch map, I should probably have followed the paths on it rather than OS map… Split Summary === 1) 1m - 13:52(13:52/m) 118/136bpm [1636b/mi] 99cal 4.33/5.43mph 2) 1m - 13:10(13:10/m) 135/166bpm [1778b/mi] 101cal 4.55/5.38mph 3) 1m - 20:40(20:40/m) 128/149bpm [2645b/mi] 122cal 2.9/4.93mph 4) 0.96m - 18:19(19:04/m) 130/172bpm [2478b/mi] 108cal 3.15/6.57mph 27th Apr 2022, 4:56pm northernslowcoach wrote: Nice running :) 27th Apr 2022, 8:56pm RRR-CAZ 🇬🇧 wrote: It looks impressive Add a comment	0.8mi, 15:03 Walk - General Carrying all the shopping Split Summary === 1) 0.8m - 15:03(18:44/m) 94/122bpm [1760b/mi] 67cal 47/52rpm 3.2/4.44mph 28th Apr 2022, 3:41pm northernslowcoach wrote: :) 28th Apr 2022, 4:24pm RRR-CAZ 🇬🇧 wrote: :-) Add a comment 0.8mi, 17:26 Walk - General Menfolk paced stroll to collect Daughter from the bus Recorded onsilly apple watch so mostly no track recorded for circles Summary === 1) 0.84m - 17:26(20:49/m) 91/113bpm [1895b/mi] 59cal 44/57rpm 2.88/3.36mph 28th Apr 2022, 12:54pm northernslowcoach wrote: :) 28th Apr 2022, 4:22pm RRR-CAZ 🇬🇧 wrote: Pinktinkrrr has just received a new silly Apple Watch as the original broke this week a very good service from apple though. Add a comment	0.7mi, 12:50 Walk - General Taking the “it’s a long time since I’ve worn smart shoes” blisters to fecth a pint of milk Split Summary === 1) 0.71m - 12:50(18:06/m) 29th Apr 2022, 7:12pm northernslowcoach wrote: 👣 Add a comment	-	3.4mi, 45:14 Run - Easy Just an easy loop, head still feel full of cotton wool and have no oomph but wanted/needed to do something Split Summary === 1) 1m - 13:14(13:14/m) 119/131bpm [1576b/mi] 104cal 4.53/5.01mph 2) 1m - 13:07(13:07/m) 128/136bpm [1679b/mi] 102cal 4.57/5.07mph 3) 1m - 13:18(13:18/m) 130/137bpm [1729b/mi] 105cal 4.51/5.22mph 4) 0.42m - 5:35(13:21/m) 131/137bpm [1748b/mi] 42cal 4.5/5.45mph 1st May 2022, 3:52pm northernslowcoach wrote: :) back to your familiar routes x 1st May 2022, 4:08pm Rosehip wrote: ‘Fraid so! 1st May 2022, 5:18pm Velociraptor wrote: Good to get your legs moving :) 1st May 2022, 6:30pm RRR-CAZ 🇬🇧 wrote: :-) Add a comment	-
Tue 3rd May May 3	Wed 4th May May 4	Thu 5th May May 5	Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9
9.4mi, 2:10:16 Run - Long Run Plan said 2 hrs, intended stretching out to 10 miles as Long run pace is not the 12mm I used to do the calcs with but it rained coming through Sandy and I could feel wet pack rubbing on the back of my neck and used that as an excuse to cut a loop out - which I regretted as I neared home and ended up wiggling around a little to partly make up for it. Split Summary === 1) 1m - 13:36(13:36/m) 122/133bpm [1660b/mi] 103cal 4.41/5.28mph 2) 1m - 13:58(13:58/m) 133/147bpm [1858b/mi] 108cal 4.29/4.91mph 3) 1m - 13:29(13:29/m) 135/143bpm [1820b/mi] 106cal 4.45/5.09mph 4) 1m - 13:24(13:24/m) 135/140bpm [1810b/mi] 106cal 4.48/5.01mph 5) 1m - 14:03(14:03/m) 133/150bpm [1869b/mi] 104cal 4.27/4.93mph 6) 1m - 14:37(14:37/m) 130/142bpm [1900b/mi] 105cal 4.11/6.1mph 7) 1m - 14:08(14:08/m) 131/142bpm [1852b/mi] 102cal 4.24/4.99mph 8) 1m - 13:24(13:24/m) 135/147bpm [1809b/mi] 103cal 4.48/5.11mph 9) 1m - 13:52(13:52/m) 135/143bpm [1871b/mi] 105cal 4.33/4.99mph 10) 0.4m - 5:45(14:25/m) 137/144bpm [1975b/mi] 42cal 4.16/4.72mph 3rd May 2022, 1:42pm Ness wrote: Nice running 👍 3rd May 2022, 2:05pm EdJ wrote: Well done! Hope you didn't get stung along by the river. The nettles are getting going nicely. 3rd May 2022, 2:10pm Velociraptor wrote: Well done :) 3rd May 2022, 2:11pm Rosehip wrote: Yes, nicely nettled shins :) 3rd May 2022, 2:39pm northernslowcoach wrote: big miles :) 3rd May 2022, 3:02pm RRR-CAZ 🇬🇧 wrote: Good distance nice running Add a comment	-	7.8mi, 1:41:46 Run - Tempo With 3x 8 mins Stratford road is not flat Overheated a bit and the ‘endurance run’ afterwards had a lot of walking in - especially uphill through the rspb Third effort cut short by St marks fly in eye - nasty wee May beastie - as my aunt used to call them - and second had a huge digger being offloaded from a large lorry across the little road, so a bit ofa walk around that in the middle. Split Summary === 1) 1m - 13:04(13:04/m) 132/147bpm [1726b/mi] 111cal 4.59/5.38mph 2) 0.12m - 1:56(15:48/m) 131/147bpm [2070b/mi] 14cal 3.8/5.03mph 3) 0.78m - 8:00(10:14/m) 153/162bpm [1566b/mi] 79cal 5.86/6.68mph 4) 0.23m - 4:00(17:14/m) 133/160bpm [2292b/mi] 28cal 3.48/6.49mph 5) 0.75m - 8:00(10:38/m) 156/164bpm [1660b/mi] 77cal 5.64/6.28mph 6) 0.24m - 4:00(16:48/m) 137/163bpm [2303b/mi] 27cal 3.57/5.76mph 7) 0.7m - 7:26(10:41/m) 159/166bpm [1700b/mi] 74cal 5.61/6.16mph 8) 0.23m - 4:00(17:14/m) 136/156bpm [2344b/mi] 25cal 3.48/3.61mph 9) 1m - 15:09(15:09/m) 145/179bpm [2198b/mi] 112cal 3.96/5.03mph 10) 1m - 12:42(12:42/m) 147/154bpm [1866b/mi] 103cal 4.72/5.47mph 11) 0.83m - 11:09(13:23/m) 150/183bpm [2007b/mi] 93cal 4.49/5.09mph 12) 0.88m - 12:19(13:56/m) 149/156bpm [2077b/mi] 97cal 4.3/5.13mph 5th May 2022, 1:30pm Ness wrote: Nice running. Well done 👍 5th May 2022, 1:50pm Velociraptor wrote: Well done :) 5th May 2022, 3:11pm RRR-CAZ 🇬🇧 wrote: That picture looks a lovely to run :-) 5th May 2022, 3:16pm Rosehip wrote: There wasn’t much like that, but the RSPB HQ is lovely :) 5th May 2022, 7:15pm northernslowcoach wrote: Good miles x Add a comment	5mi, 1:07:18 Run - Run-Walk It’s rather warm out there! Starting with not so delayed DOMS from pilates already Split Summary === 1) 1m - 13:38(13:38/m) 120/134bpm [1637b/mi] 104cal 4.4/5.16mph 2) 1m - 13:25(13:25/m) 132/138bpm [1772b/mi] 106cal 4.47/5.2mph 3) 1m - 13:23(13:23/m) 136/143bpm [1820b/mi] 108cal 4.48/5.07mph 4) 1m - 13:25(13:25/m) 141/147bpm [1892b/mi] 110cal 4.47/4.88mph 5) 1m - 13:16(13:16/m) 141/147bpm [1871b/mi] 104cal 4.52/5.36mph 6) 0.01m - 11(16:03/m) 140/143bpm [2248b/mi] 1cal 3.74/5.16mph 6th May 2022, 2:38pm RRR-CAZ 🇬🇧 wrote: :-) 6th May 2022, 2:39pm Velociraptor wrote: Well done :) 6th May 2022, 2:39pm Ness wrote: Well done :) 6th May 2022, 3:39pm northernslowcoach wrote: good running :) Add a comment 0mi, 1:00:00 Cross - Pilates Pilates with E, my back is somewhat wooden! Forgot to stop watch at end Split Summary === 1) 0m - 1:44:21(0/m) 73/111bpm [INFb/mi] 205cal 59/73rpm 6th May 2022, 11:56am northernslowcoach wrote: well done :) 6th May 2022, 2:30pm RRR-CAZ 🇬🇧 wrote: 👍 Add a comment	7.1mi, 1:30:01 Run - Steady-State 2x30 minute ‘steady’ Sort of even effort, but pace mixed because underfoot was and the wind and the traffic. Overcooked both efforts, as hr drifted up too much at the end of each, but have a feel for where I need to be next time now. My 20mile PW is less slow than this Split Summary === 1) 1m - 13:41(13:41/m) 119/132bpm [1628b/mi] 104cal 4.39/5.16mph 2) 0.09m - 1:19(15:28/m) 124/133bpm [1918b/mi] 8cal 3.88/4.95mph 3) 1m - 12:10(12:10/m) 140/148bpm [1704b/mi] 109cal 4.93/5.36mph 4) 1m - 11:35(11:35/m) 147/151bpm [1702b/mi] 107cal 5.18/5.51mph 5) 0.54m - 6:15(11:39/m) 153/158bpm [1783b/mi] 59cal 5.15/5.68mph 6) 0.33m - 5:00(15:16/m) 132/156bpm [2015b/mi] 33cal 3.93/5.22mph 7) 1m - 11:41(11:41/m) 149/155bpm [1742b/mi] 106cal 5.13/5.34mph 8) 1m - 12:22(12:22/m) 153/162bpm [1892b/mi] 112cal 4.85/5.3mph 9) 0.48m - 5:56(12:20/m) 153/163bpm [1887b/mi] 53cal 4.87/5.13mph 10) 0.7m - 10:00(14:17/m) 136/157bpm [1942b/mi] 74cal 4.2/4.78mph 7th May 2022, 12:51pm Ness wrote: Nice 👍 7th May 2022, 1:01pm northernslowcoach wrote: Good work x 7th May 2022, 1:03pm Velociraptor wrote: Well done. If that 20 mile PW was in a race it's not comparable. 7th May 2022, 1:08pm Rosehip wrote: It was Oakley, with lumps and gossiping most of the way round 7th May 2022, 1:46pm Mandymoo wrote: Well done 7th May 2022, 2:43pm GimmeMedals wrote: Run done good 👍 7th May 2022, 2:59pm RRR-CAZ 🇬🇧 wrote: Nice 👍 Add a comment	0mi, 1:30:00 Cross - Gardening Mowing, weeding, planting 8th May 2022, 3:26pm Ness wrote: 😁 8th May 2022, 4:03pm northernslowcoach wrote: 👍 8th May 2022, 10:25pm RRR-CAZ 🇬🇧 wrote: 🪴 :-) Add a comment 3.5mi, 48:51 Run - Recovery Run Plan said 45 min RR, so 2:30/30s and taking it as easy as I could Gorgeous day Too many f’ing horses on the footpaths Split Summary === 1) 1m - 13:53(13:53/m) 113/136bpm [1570b/mi] 100cal 4.32/5.22mph 2) 1m - 13:29(13:29/m) 128/136bpm [1727b/mi] 106cal 4.45/4.99mph 3) 1m - 13:56(13:56/m) 131/138bpm [1825b/mi] 111cal 4.31/4.7mph 4) 0.54m - 7:32(13:54/m) 133/141bpm [1848b/mi] 59cal 4.32/4.76mph 8th May 2022, 1:17pm Ness wrote: Shame about the horses but good recovery run. Well done. 👍 8th May 2022, 1:42pm northernslowcoach wrote: Good running :) 8th May 2022, 10:24pm RRR-CAZ 🇬🇧 wrote: 🐎🐎🐎 :-) Add a comment	0.5mi, 8:06 Walk - General Nasty bit of not a proper path by the A1, so walked the last bit as cooldown Split Summary === 1) 0.47m - 8:06(17:24/m) 122/142bpm [2123b/mi] 65cal 62/69rpm 3.45/3.9mph 9th May 2022, 1:30pm northernslowcoach wrote: :) 9th May 2022, 6:00pm RRR-CAZ 🇬🇧 wrote: Sensible ✅ Add a comment 6.7mi, 1:30:01 Run - Steady-State 2x20 mins SS in a 90 min easy/endurance run Pace dependent on ground underfoot, wind direction and number of tractors to walk around Think the effort level/pace was better than Saturday’s being more steady than tending to tempo Fell over 5 mins into second 20, and landed on dodgy knee - so turned around and headed nearer home in case it decided to object- think I’ve got away with it … Looped into town for other bug for the final 30 mins, but couldn’t settle into an easy jog - changed planned loop when saw the cows on the riverbank - lots of extra walking, think I should have taken a drink. Split Summary === 1) 1m - 13:41(13:41/m) 117/132bpm [1601b/mi] 104cal 4.38/5.05mph 2) 0.08m - 1:19(16:12/m) 121/133bpm [1960b/mi] 8cal 3.7/4.49mph 3) 1m - 12:09(12:09/m) 139/147bpm [1689b/mi] 107cal 4.94/5.41mph 4) 0.67m - 7:51(11:42/m) 149/152bpm [1743b/mi] 74cal 5.13/5.34mph 5) 0.32m - 5:00(15:31/m) 135/151bpm [2094b/mi] 34cal 3.87/5.2mph 6) 1m - 13:18(13:18/m) 143/151bpm [1903b/mi] 109cal 4.51/5.41mph 7) 0.55m - 6:42(12:05/m) 151/154bpm [1824b/mi] 61cal 4.97/5.16mph 8) 1m - 15:23(15:23/m) 136/154bpm [2093b/mi] 107cal 3.9/5.11mph 9) 1m - 14:12(14:12/m) 139/147bpm [1974b/mi] 105cal 4.23/5.34mph 9th May 2022, 1:29pm Ness wrote: Nice one 👍 9th May 2022, 1:30pm northernslowcoach wrote: Good Monday miles :) 9th May 2022, 1:53pm Velociraptor wrote: Well done :) 9th May 2022, 3:20pm ♪♫ Synge ♪♫ wrote: Hope the knee is OK? 9th May 2022, 3:34pm Rosehip wrote: I think so touches wood 9th May 2022, 6:00pm RRR-CAZ 🇬🇧 wrote: Good that the knee has survived 🙂 Add a comment
Tue 10th May May 10	Wed 11th May May 11	Thu 12th May May 12	Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16
-	7.3mi, 1:33:21 Run - Steady-State Another 90 mins with 2 x 20 steady Getting a bit better at judging the effort - though being several degrees cooler might have helped Split Summary === 1) 1m - 13:17(13:17/m) 120/131bpm [1593b/mi] 101cal 2) 0.13m - 1:43(13:44/m) 130/133bpm [1785b/mi] 13cal 3) 1m - 11:49(11:49/m) 136/143bpm [1606b/mi] 107cal 4) 0.71m - 8:11(11:29/m) 144/146bpm [1653b/mi] 77cal 5) 0.34m - 5:00(14:50/m) 136/146bpm [2018b/mi] 37cal 6) 1m - 11:49(11:49/m) 145/152bpm [1714b/mi] 112cal 7) 0.71m - 8:11(11:34/m) 149/152bpm [1724b/mi] 79cal 8) 1m - 14:13(14:13/m) 135/152bpm [1919b/mi] 104cal 9) 1m - 13:00(13:00/m) 138/143bpm [1793b/mi] 103cal 10) 0.45m - 6:08(13:32/m) 139/144bpm [1881b/mi] 48cal 11th May 2022, 12:38pm Ness wrote: Nice one! 👍 11th May 2022, 1:02pm Velociraptor wrote: Well done :) 11th May 2022, 2:19pm RRR-CAZ 🇬🇧 wrote: Looks good 👍 11th May 2022, 3:09pm northernslowcoach wrote: well done :) Add a comment	3.1mi, 41:20 Run - Easy Because the driveway man rescheduled again and I’d had enough of gardening for the day 3:30/30s Split Summary === 1) 1m - 13:44(13:44/m) 123/136bpm [1689b/mi] 103cal 2) 1m - 13:26(13:26/m) 134/140bpm [1800b/mi] 103cal 3) 1m - 13:07(13:07/m) 135/140bpm [1770b/mi] 102cal 4) 0.08m - 1:04(13:17/m) 138/140bpm [1834b/mi] 9cal 12th May 2022, 3:34pm Velociraptor wrote: Again :) Well done :) 12th May 2022, 3:35pm Ness wrote: Nice! 12th May 2022, 4:56pm northernslowcoach wrote: 2 runs :) 13th May 2022, 9:16am RRR-CAZ 🇬🇧 wrote: Good enough reason 👍 Add a comment 0mi, 1:00:00 Cross - Gardening On and off most of the afternoon, logging an hour weeding, veg planting and cutting the lawn edges. 12th May 2022, 4:56pm northernslowcoach wrote: good work :) 13th May 2022, 9:18am RRR-CAZ 🇬🇧 wrote: Letting ours go wild for May for the wildlife. Heard it on the radio good enough for an excuse for me 😉 13th May 2022, 9:41am Rosehip wrote: Need to do the edges otherwise the wildlife that’s encouraged is slugs Add a comment 2.2mi, 27:42 Run - General Having wasted the morning such that there was no time for the longer run before an appointment, last minute decision to do a nasty 6 min assessment Which I actually enjoyed, don’t think I tried hard enough and am satisfied with the pace for no prep and too short warm up Might get a chance for a gentle run around later. (Last one of these 26/12 got to 0.62miles (9.42 pace) this was paced better accelerating through rather than hanging on and dying) Split Summary === 1) 0.36m - 5:00(13:54/m) 110/122bpm [1528b/mi] 35cal 2) 0.62m - 8:12(13:08/m) 126/136bpm [1654b/mi] 66cal 3) 0.12m - 2:00(16:22/m) 115/132bpm [1883b/mi] 12cal 4) 0.65m - 6:00(9:18/m) 149/163bpm [1386b/mi] 65cal 5) 0.07m - 1:00(15:12/m) 155/163bpm [2356b/mi] 10cal 6) 0.42m - 5:30(13:15/m) 134/143bpm [1776b/mi] 44cal 12th May 2022, 10:48am northernslowcoach wrote: well done on doing something :) 12th May 2022, 11:01am Ness wrote: Well done for getting out there! 12th May 2022, 12:55pm RRR-CAZ 🇬🇧 wrote: Well done Add a comment	1.5mi, 30:00 Walk - General Home from station via pharmacy and refreshing my traffic light 13th May 2022, 5:25pm RRR-CAZ 🇬🇧 wrote: 🚦👍 13th May 2022, 6:19pm northernslowcoach wrote: :) Add a comment 1.4mi, 25:36 Walk - General And a different, slightly longer way back to the station as had plenty of time to collect a few more circles Split Summary === 1) 1m - 18:52(18:52/m) 85/98bpm [1603b/mi] 93cal 51/66rpm 2) 0.39m - 6:45(17:24/m) 92/96bpm [1600b/mi] 35cal 58/123rpm 13th May 2022, 3:20pm RRR-CAZ 🇬🇧 wrote: :-) oooo :-) 13th May 2022, 6:20pm northernslowcoach wrote: Hurrah for more circles :) Add a comment 1mi, 17:17 Walk - General To UCLH to be enrolled into the Moderna trail. 4th jab of 3rd variety, but don’t know if I have common or garden Moderna or a new one with enhanced chip in it Split Summary === 1) 0.96m - 17:17(18:00/m) 91/100bpm [1639b/mi] 93cal 57/66rpm 13th May 2022, 11:58am RRR-CAZ 🇬🇧 wrote: Up that London 😎 13th May 2022, 12:34pm Rosehip wrote: Shock to the system- it’s been a while! 13th May 2022, 6:20pm northernslowcoach wrote: Big Town :) Add a comment 1mi, 16:14 Walk - General Split Summary === 1) 1.02m - 16:14(15:51/m) 110/125bpm [1743b/mi] 101cal 61/84rpm 13th May 2022, 9:23am Ness wrote: Good morning 🌄 13th May 2022, 9:31am Rosehip wrote: Morning:) 13th May 2022, 9:47am RRR-CAZ 🇬🇧 wrote: :-) A good Friday morning :-) 13th May 2022, 6:21pm northernslowcoach wrote: I’ve caught up I think :) 13th May 2022, 7:48pm Rosehip wrote: :) Add a comment	-	5.7mi, 1:12:40 Run - Steady-State With 30 mins ‘steady’ Struggling a bit as jab site is sore as are my old lady joints - which I’m blaming on the jab- every one I’ve had seems to give a few days of OA flare Warm and muggy, but breezy Trying out 4/1s for the rw ratio Split Summary === 1) 1m - 13:10(13:10/m) 120/129bpm [1580b/mi] 103cal 2) 0.12m - 1:50(15:21/m) 118/129bpm [1812b/mi] 12cal 3) 1m - 12:10(12:10/m) 135/146bpm [1642b/mi] 106cal 4) 1m - 11:31(11:31/m) 147/154bpm [1693b/mi] 109cal 5) 0.55m - 6:19(11:30/m) 153/155bpm [1760b/mi] 62cal 6) 1m - 13:57(13:57/m) 139/155bpm [1938b/mi] 104cal 7) 1m - 13:42(13:42/m) 139/146bpm [1904b/mi] 101cal 8) 0m - 2(10:58/m) 143/143bpm [1568b/mi] 15th May 2022, 1:26pm northernslowcoach wrote: Looks good :) 15th May 2022, 2:08pm RRR-CAZ 🇬🇧 wrote: Well done 👍 15th May 2022, 3:03pm Ness wrote: Well done 👍 15th May 2022, 3:40pm Velociraptor wrote: Well done. It looks as if your pace for your runs is trending faster. 15th May 2022, 4:07pm Rosehip wrote: The steady running is and its a better hr, so quite pleased. Just need to do the long stuff and find some lumps! Add a comment	4.4mi, 1:00:52 Run - Easy Trying 4/1 again Too warm and muggy and a bit breezy Punctuated by calls from driveway bod and Motorhome Man Glad I’d not pushed to do a longer one, that was a slog with heavy legs and sore shoulder - good ultra training as spent the second half resisting the temptation to curl up in the long grass and go to sleep. Split Summary === 1) 1m - 13:58(13:58/m) 116/134bpm [1620b/mi] 101cal 2) 1m - 14:00(14:00/m) 129/142bpm [1805b/mi] 103cal 3) 1m - 13:51(13:51/m) 136/145bpm [1883b/mi] 102cal 4) 1m - 14:01(14:01/m) 136/145bpm [1907b/mi] 101cal 5) 0.35m - 5:02(14:13/m) 137/143bpm [1948b/mi] 35cal 16th May 2022, 2:29pm northernslowcoach wrote: Well done, hope you’re cosy on the sofa now x 16th May 2022, 2:45pm RRR-CAZ 🇬🇧 wrote: Always beware sleeping in long grass the mower might not see you ;-) 16th May 2022, 2:47pm Velociraptor wrote: Well done on getting out. 16th May 2022, 5:15pm Bintmcskint wrote: Well done! It’s warm out there today x Add a comment
Tue 17th May May 17	Wed 18th May May 18	Thu 19th May May 19	Fri 20th May May 20	Sat 21st May May 21	Sun 22nd May May 22	Mon 23rd May May 23
1mi, 19:21 Walk - General Walk back from coop eating fake magnum Split Summary === 1) 1m - 19:04(19:04/m) 123/138bpm [2345b/mi] 105cal 57/77rpm 2) 0.02m - 17(17:32/m) 119/121bpm [2087b/mi] 1cal 59/60rpm 17th May 2022, 2:42pm RRR-CAZ 🇬🇧 wrote: Licks lips at the thought of a magnum 👌 Add a comment 9.3mi, 2:16:36 Run - Long Run That was fucking horrible! Hayfever central and much too warm, probably more walking than ‘running’ Wanted 12+, nearly gave up after 4! Split Summary === 1) 1m - 13:33(13:33/m) 123/139bpm [1666b/mi] 101cal 2) 0.06m - 1:27(23:07/m) 135/142bpm [3121b/mi] 11cal 3) 1m - 12:39(12:39/m) 144/152bpm [1823b/mi] 106cal 4) 0.58m - 7:25(12:46/m) 151/154bpm [1927b/mi] 62cal 5) 1m - 14:57(14:57/m) 142/155bpm [2122b/mi] 106cal 6) 1m - 14:50(14:50/m) 147/153bpm [2180b/mi] 119cal 7) 1m - 15:21(15:21/m) 143/148bpm [2195b/mi] 109cal 8) 1m - 14:21(14:21/m) 144/150bpm [2065b/mi] 101cal 9) 1m - 15:42(15:42/m) 142/149bpm [2229b/mi] 105cal 10) 1m - 16:37(16:37/m) 138/149bpm [2292b/mi] 102cal 11) 0.62m - 9:45(15:42/m) 137/143bpm [2152b/mi] 59cal 17th May 2022, 1:34pm Ness wrote: Well done 👍 17th May 2022, 1:41pm Velociraptor wrote: Nice long run :) 17th May 2022, 2:40pm RRR-CAZ 🇬🇧 wrote: It has turned rather warm will make it feel harder work still good miles 👍 17th May 2022, 3:20pm Ness wrote: Added a comment before reading the notes. Sorry you had a tough time. 17th May 2022, 4:07pm Velociraptor wrote: It's good to train in the heat when your target event is an ultra in the middle of summer :) 18th May 2022, 7:57am northernslowcoach wrote: Well done on gritting it out x 18th May 2022, 8:03am Rosehip wrote: Parts of Sandy Heath did a good impression of the Fusedale furnace- I should spend a hot day looping up and down there :) Add a comment	-	7.1mi, 1:31:50 Run - Steady-State Overcooked the 30 mins steady, drifting into Tempo, but it all felt an awful lot easier than any of Tuesday’s run did! Should have taken a drink - or remembered apple pay on phone and bought one, and added Tuesday’s missing miles Summary === 1) 1m - 13:47(13:47/m) 119/136bpm [1640b/mi] 101cal 2) 0.08m - 1:13(16:11/m) 120/127bpm [1942b/mi] 7cal 3) 1m - 11:41(11:41/m) 143/156bpm [1670b/mi] 108cal 4) 1m - 10:52(10:52/m) 155/158bpm [1685b/mi] 111cal 5) 0.69m - 7:27(10:50/m) 158/161bpm [1713b/mi] 76cal 6) 1m - 14:44(14:44/m) 145/161bpm [2136b/mi] 115cal 7) 1m - 13:25(13:25/m) 145/152bpm [1945b/mi] 105cal 8) 1m - 13:43(13:43/m) 144/150bpm [1975b/mi] 103cal 9) 0.24m - 3:09(13:19/m) 145/150bpm [1931b/mi] 24cal 10) 0.11m - 1:33(13:38/m) 149/151bpm [2030b/mi] 12cal 11) 0.01m - 17(25:40/m) 146/149bpm [3748b/mi] 1cal 19th May 2022, 1:27pm Velociraptor wrote: That looks like a decent session 😀 19th May 2022, 1:47pm northernslowcoach wrote: Good miles x 19th May 2022, 4:14pm RRR-CAZ 🇬🇧 wrote: Nice effort 👍 Add a comment	0mi, 59:45 Cross - Pilates Lots of ‘bird dog’ variations and planky stuf today, 20th May 2022, 11:03am RRR-CAZ 🇬🇧 wrote: ✅ 20th May 2022, 11:05am northernslowcoach wrote: :) Add a comment	7.2mi, 1:34:59 Run - General Extending the 15 mins ‘warm up’ worked better for bug collecting/A1 footbridge, but think old bones need it to, so will do that again Might extend the 30 mins SS to 5K now I’ve got a bit better handle on the pacing Split Summary === 1) 1m - 14:20(14:20/m) 113/130bpm [1621b/mi] 102cal 2) 1m - 13:19(13:19/m) 127/133bpm [1691b/mi] 103cal 3) 0.3m - 4:39(15:25/m) 128/137bpm [1972b/mi] 33cal 4) 1m - 11:43(11:43/m) 141/148bpm [1653b/mi] 108cal 5) 1m - 11:42(11:42/m) 150/155bpm [1756b/mi] 109cal 6) 0.56m - 6:34(11:40/m) 153/155bpm [1785b/mi] 63cal 7) 1m - 14:02(14:02/m) 140/155bpm [1964b/mi] 108cal 8) 1m - 13:48(13:48/m) 135/141bpm [1862b/mi] 99cal 9) 0.36m - 4:52(13:35/m) 134/139bpm [1819b/mi] 36cal 21st May 2022, 1:10pm Ness wrote: Nice one 👍 21st May 2022, 1:22pm Velociraptor wrote: Well done :) 21st May 2022, 1:42pm northernslowcoach wrote: Nicely done :) 22nd May 2022, 10:19am RRR-CAZ 🇬🇧 wrote: :-) Add a comment	-	10mi, 2:18:50 Run - Long Run 4/1 r/w That was nice, rabbits, a hare, several muntjak, kites, yellowhammers, stooopid pheasants lots and lots of skylarks - downside was lots of st mark’s flies and other free protein and it’s a bit warm and muggy again Only have to do that twice more next Sunday! Split Summary === 1) 1m - 13:50(13:50/m) 121/140bpm [1674b/mi] 100cal 2) 1m - 13:50(13:50/m) 134/143bpm [1854b/mi] 102cal 3) 1m - 13:56(13:56/m) 136/144bpm [1895b/mi] 101cal 4) 1m - 13:56(13:56/m) 139/145bpm [1936b/mi] 104cal 5) 1m - 13:47(13:47/m) 139/147bpm [1917b/mi] 101cal 6) 1m - 13:39(13:39/m) 137/148bpm [1869b/mi] 101cal 7) 1m - 13:50(13:50/m) 138/146bpm [1909b/mi] 102cal 8) 1m - 13:36(13:36/m) 140/146bpm [1904b/mi] 100cal 9) 1m - 14:01(14:01/m) 140/149bpm [1963b/mi] 101cal 10) 1m - 13:53(13:53/m) 143/149bpm [1985b/mi] 102cal 11) 0.04m - 32(13:47/m) 149/150bpm [2054b/mi] 4cal 23rd May 2022, 1:21pm Velociraptor wrote: Well done :) 23rd May 2022, 1:22pm Ness wrote: Sounds lovely, well apart from the flies! 🪰 🤢 23rd May 2022, 1:28pm ♪♫ Synge ♪♫ wrote: Sounds good. Consistent pace for 10 miles 😀 23rd May 2022, 1:51pm EdJ wrote: Well done. Sunday will be easier with a bit of 'race atmosphere'. 23rd May 2022, 2:16pm Rosehip wrote: And Cat to gossip with :) 23rd May 2022, 2:39pm northernslowcoach wrote: ^ :) well run :) 23rd May 2022, 6:28pm GimmeMedals wrote: Good going. Add a comment

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