Bit breezy this morning!
Nice WSWing loop, would have stayed out longer if I'd taken a drink, may be just a bit dehydrated after a late night catching up with daughter

Split Summary
===
1) 1m - 12:27(12:27/m) 112cal 4.82/6.59mph
2) 1m - 12:25(12:25/m) 110cal 4.84/6.15mph
3) 1m - 12:14(12:14/m) 115cal 4.9/6.07mph
4) 1m - 11:43(11:43/m) 118cal 5.12/6.55mph
5) 1m - 12:31(12:31/m) 111cal 4.8/6.31mph
6) 0.75m - 8:42(11:33/m) 90cal 5.2/7.23mph

V leisurely stroll with dog and daughter, trying to take pics of the buzzard. Forgot to stop app at end, time therefore nominal

Split Summary
===
1) 1m - 29:20(29:20/m)
2) 0.36m - 18:20(50:36/m)

Utility run including 2x 10 minute efforts.
Find it hard to remember where the bugs and WSW boundaries are when I'm also trying to find a bit of "speed"
aiming for 10mm, so came out OK (2nnd one included issues crossing roads)

Split Summary
===
1) 0.37m - 5:00(13:23/m) 37cal 4.48/5.63mph
2) 0.86m - 10:12(11:52/m) 95cal 5.06/6.88mph
3) 0.11m - 2:00(18:40/m) 9cal 3.21/5.09mph
4) 1m - 10:00(9:59/m) 120cal 6.01/8.12mph
5) 0.13m - 2:00(15:50/m) 11cal 3.79/6.26mph
6) 0.98m - 10:00(10:11/m) 115cal 5.89/7.2mph
7) 0.85m - 10:06(11:56/m) 97cal 5.03/7.28mph

Absolutely fabulous morning stunning clear views all around
(Few instances of garminumptiness - but not the bit where itthinks I didn't touch the trig point - I have the phototo prove it!)

bit tired now - but not as knackered as the dog :

Split Summary
===
1) 1m - 40:06(40:06/m) 95cal 1.5/3.53mph
2) 1m - 31:27(31:27/m) 93cal 1.91/3.59mph
3) 1m - 29:05(29:05/m) 96cal 2.06/3.87mph
4) 1m - 29:13(29:13/m) 94cal 2.05/4.6mph
5) 1m - 23:41(23:41/m) 98cal 2.53/4.95mph
6) 1m - 37:26(37:26/m) 102cal 1.6/4.81mph
7) 1m - 32:38(32:38/m) 97cal 1.84/3.7mph
8) 0.37m - 11:12(30:24/m) 33cal 1.97/3.34mph

Split Summary
===
1) 1m - 21:05(21:05/m)
2) 1m - 22:30(22:30/m)
3) 0.45m - 8:30(18:49/m)

Another grand morning walk
Blencathra for middle aged ladies - and dogs.
Up Blease, down Doddick.

Split Summary
===
1) 1m - 22:37(22:37/m) 91cal 2.65/7.39mph
2) 1m - 33:45(33:45/m) 94cal 1.78/3.13mph
3) 1m - 34:30(34:30/m) 112cal 1.74/3.27mph
4) 1m - 35:38(35:38/m) 105cal 1.68/3.54mph
5) 1m - 42:31(42:31/m) 98cal 1.41/3.97mph
6) 1m - 23:56(23:56/m) 93cal 2.51/6.1mph
7) 0.29m - 6:57(23:56/m) 25cal 2.51/3.45mph

Split Summary
===
1) 1m - 19:20(19:20/m)
2) 0.73m - 13:55(18:58/m)

Short evening dog walk - think Ralph is as DOMSy as I am!

Split Summary
===
1) 1m - 21:25(21:25/m)
2) 0.38m - 8:10(21:36/m)

And home from work - slightly longer way around

Split Summary
===
1) 1m - 17:24(17:24/m)
2) 0.5m - 9:11(18:14/m)

Wlk to work - direct route, I was late!
Thought I was walking quite briskly - but didn't stop app until after I'd unlocked two gates and a door....

Split Summary
===
1) 0.69m - 13:41(19:43/m)

Morning loop around the fields - attempting to find unclaimed WSW squares and "caking" as many as I could
A little more effort in last mine - just because I felt like it.

Split Summary
===
1) 1m - 12:23(12:23/m) 112cal 4.85/5.82mph
2) 1m - 12:08(12:08/m) 113cal 4.94/6.19mph
3) 1m - 11:42(11:42/m) 118cal 5.13/6.57mph
4) 1m - 11:13(11:13/m) 116cal 5.35/6.86mph
5) 0.07m - 35(8:46/m) 8cal 6.85/7.22mph

Split Summary
===
1) 1m - 21:39(21:39/m)
2) 0.9m - 20:15(22:27/m)

Split Summary
===
1) 1m - 21:55(21:55/m)
2) 0.49m - 15:40(32:01/m)

TAO bot said 20 mins at 10.1x, my head said “can’t”. Aimed for “just run home from here without walking, don’t look at Garmin “ - and legs almost managed what TAO-bot haid demanded
Split Summary
===
1) 1m - 12:56(12:56/m) 100cal 4.64/5.67mph
2) 0.81m - 9:40(12:00/m) 94cal 5/6.72mph
3) 0.12m - 1:55(16:06/m) 10cal 3.73/5.78mph
4) 1m - 10:29(10:29/m) 120cal 5.73/7mph
5) 0.9m - 9:03(10:02/m) 109cal 5.98/7.25mph
6) 0.19m - 2:49(14:45/m) 16cal 4.07/6.56mph

Split Summary
===
1) 1m - 22:16(22:16/m)
2) 0.82m - 19:41(23:56/m)

Bug squishing errand walking commute home.

forgot to go down Bedford Rd for the WSW square.

Split Summary
===
1) 1m - 16:56(16:56/m)
2) 1m - 22:54(22:54/m)
3) 0.75m - 13:31(17:59/m)

Forgot to stop the clock!
I don't walk that slow even on the way to work

Split Summary
===
1) 0.74m - 1:08:49(1:33:22/m)

Morning "routine" -( that isn't very routine/regular at the moment)

Either I'm going to have to get up earlier or Ralph is going to need to get used to shorter walks again now we're all back at school

Split Summary
===
1) 1m - 19:55(19:55/m)
2) 0.43m - 9:00(21:00/m)

Lunchtime walk around the block - substitute for being too late to walk-commute.

Split Summary
===
1) 1m - 16:45(16:45/m)
2) 0.69m - 11:30(16:41/m)

Bastard TAO scheduled another 6 min assessment.
Mucked it up by starting a little quickly, got gatecrashed by naughty Schnauzer Nishy and then felt a bit sick.

Split Summary
===
1) 1.99m - 23:51(11:59/m) 228cal 5.01/7.27mph
2) 0.13m - 2:00(15:00/m) 11cal 4/5.91mph
3) 0.65m - 6:00(9:16/m) 74cal 6.47/8.25mph
4) 0.16m - 2:00(12:36/m) 16cal 4.76/6.19mph
5) 0.06m - 38(10:43/m) 7cal 5.6/5.87mph

Split Summary
===
1) 1m - 22:25(22:25/m)
2) 0.96m - 22:15(23:15/m)

Commuting- not the most direct route Split Summary
===
1) 1m - 19:00(19:00/m)
2) 0.45m - 8:10(18:16/m)

Morning routine

Stopping Garmin at the door is almost automatic, remembering to stop the ap isn’t!

Short morning field lap with Ralph

Lovely morning

Split Summary
===
1) 1m - 21:35(21:35/m)
2) 0.44m - 23:10(53:05/m)

Easy Twin Trees/Duck Stockings loop, light rain at times made a change - but the roads a bit greasy.
Not the long run I wanted - may pop out again later?

Split Summary
===
1) 1m - 12:21(12:21/m) 114cal 4.86/5.87mph
2) 1m - 12:23(12:23/m) 112cal 4.84/6.41mph
3) 1m - 11:41(11:41/m) 118cal 5.13/6.69mph
4) 1m - 11:36(11:36/m) 117cal 5.17/6.11mph
5) 0.07m - 45(10:11/m) 8cal 5.89/6.35mph

Split Summary
===
1) 1m - 22:59(22:59/m)
2) 1m - 20:57(20:57/m)
3) 0.42m - 9:11(21:40/m)

Split Summary
===
1) 1m - 21:50(21:50/m)
2) 0.37m - 7:10(19:31/m)

Including 12 x 30s hard (not flat out) efforts.

Bit late in the day for me - rather warm!

and where did that wind come from?

Split Summary
===
1) 2.71m - 33:06(12:12/m) 308cal 4.92/6.4mph
2) 0.07m - 1:00(15:04/m) 5cal 3.98/4.65mph
3) 0.06m - 30(7:51/m) 6cal 7.65/8.1mph
4) 0.07m - 1:00(14:47/m) 7cal 4.06/7.8mph
5) 0.06m - 30(8:43/m) 5cal 6.89/7.46mph
6) 0.07m - 1:00(14:41/m) 7cal 4.09/7.33mph
7) 0.07m - 30(7:27/m) 6cal 8.05/8.53mph
8) 0.07m - 1:00(14:45/m) 7cal 4.07/8.02mph
9) 0.07m - 30(7:22/m) 6cal 8.15/8.71mph
10) 0.06m - 1:00(15:25/m) 7cal 3.89/8.16mph
11) 0.06m - 30(7:59/m) 5cal 7.51/8.31mph
12) 0.07m - 1:00(13:52/m) 8cal 4.33/8.39mph
13) 0.06m - 30(7:58/m) 6cal 7.53/8.38mph
14) 0.07m - 1:00(13:59/m) 7cal 4.29/7.57mph
15) 0.06m - 30(7:51/m) 6cal 7.65/8.37mph
16) 0.07m - 1:00(14:06/m) 7cal 4.25/7.59mph
17) 0.06m - 30(8:15/m) 5cal 7.28/8.4mph
18) 0.07m - 1:00(14:14/m) 8cal 4.22/8.35mph
19) 0.06m - 30(7:57/m) 5cal 7.54/7.9mph
20) 0.07m - 1:00(14:53/m) 7cal 4.03/7.99mph
21) 0.07m - 30(7:23/m) 6cal 8.12/9.11mph
22) 0.06m - 1:00(15:38/m) 7cal 3.84/8.67mph
23) 0.06m - 30(7:57/m) 5cal 7.54/8.25mph
24) 0.06m - 1:00(15:30/m) 7cal 3.87/7.97mph
25) 0.06m - 30(7:55/m) 5cal 7.57/8.79mph
26) 1.09m - 13:27(12:18/m) 123cal 4.87/9.19mph
27) 0m - 2(16:49/m) 3.57/6.66mph

Split Summary
===
1) 1m - 20:15(20:15/m)
2) 0.78m - 16:25(21:03/m)

Split Summary
===
1) 0.8m - 14:45(18:24/m)

Body prefers running this time of the morning

mile 3 includes walking through thistles dodging the cows on the riverbank and an anoying oout and back through the slip road/lorry park to squish a bug.

Split Summary
===
1) 1m - 12:02(12:02/m) 118cal 4.99/6.93mph
2) 1m - 11:42(11:42/m) 117cal 5.13/6.77mph
3) 1m - 12:48(12:48/m) 109cal 4.69/6.42mph
4) 0.83m - 9:37(11:34/m) 95cal 5.19/6.57mph

Depressing dusk already
Split Summary
===
1) 1m - 18:55(18:55/m)
2) 0.52m - 11:33(22:20/m)

Rather damp walk home

Split Summary
===
1) 1m - 17:41(17:41/m)
2) 0.46m - 9:00(19:34/m)

Direct commute

Split Summary
===
1) 0.76m - 13:40(17:53/m)

Morning walk with Ralph - route recorded with OSmaps Ap. Hope it works for WSW!

Forgot to stop the app again

Split Summary
===
1) 0.76m - 28:32(37:21/m)

Exploring squares

putting a bit more effort in in places and trying to run the up-lumps.

Split Summary
===
1) 1m - 13:34(13:34/m) 103cal 4.42/7.01mph
2) 1m - 11:16(11:16/m) 113cal 5.33/7.2mph
3) 1m - 11:32(11:32/m) 118cal 5.2/9.57mph
4) 0.78m - 9:14(11:50/m) 88cal 5.07/6.94mph

Split Summary
===
1) 1m - 21:50(21:50/m)
2) 0.41m - 8:35(20:54/m)

Short evening dog walk, bit tired and both achilles a bit grumbly - blaming work shoes ?

Split Summary
===
1) 1m - 21:00(21:00/m)
2) 0.42m - 9:00(21:19/m)

Blue sky, cold hands, wet feet, smell of the onion harvest - must be September in the shire

Increased runs to 225s :30s walk.
Last mile or so no walk breaks and aiming for comfortable rather than easy - the sort of comfortable that would become comfortably hard in another mile or so

Split Summary
===
1) 1m - 11:59(11:59/m) 113cal 5.01/5.99mph
2) 1m - 11:42(11:42/m) 116cal 5.13/5.99mph
3) 1m - 11:42(11:42/m) 117cal 5.13/5.98mph
4) 1m - 10:41(10:41/m) 122cal 5.62/7.04mph
5) 0.11m - 1:09(10:25/m) 13cal 5.76/6.31mph

Split Summary
===
1) 1m - 22:50(22:50/m)
2) 0.42m - 9:00(21:15/m)

Split Summary
===
1) 1m - 19:05(19:05/m)
2) 0.2m - 3:40(18:41/m)

Trying to ease out some of the kinks!

Direct route commute - late!

Split Summary
===
1) 0.7m - 12:55(18:20/m)

Slightly less short morning dog-walk as no youngest to take to the school bus.
Nice morning

Split Summary
===
1) 1m - 19:56(19:56/m)
2) 1m - 18:59(18:59/m)
3) 0.49m - 9:38(19:35/m)

Early evening stroll with the dog - helps legs recover from long run

Split Summary
===
1) 1m - 20:05(20:05/m)
2) 0.74m - 13:35(18:28/m)

ugh, that felt so much harder than it should have done. Too many extra walk breaks, especially in last couple of miles.
Realised that going for 12 was silly, anything over 10 was a bonus today- and turned round in Hatch -

New to me path "diversion trail" over the RSPB Heath was nice - especially as it cut out some of the undulations

Youngest managed to take ALL of the softflasks and water bottles away with him - stopped in town to buy bottle of water and emergency pack of Starburst ~halfway. Which meant I was then carrying an annoying bottle in my hand for the second half.

Despite braving random bits of Sandy still missed some of the WSW squares I was aiming for

Split Summary
===
1) 1m - 13:05(13:05/m) 105cal 4.59/6mph
2) 1m - 11:22(11:22/m) 117cal 5.28/6.24mph
3) 1m - 12:53(12:53/m) 111cal 4.66/6.39mph
4) 1m - 12:23(12:23/m) 111cal 4.85/6.16mph
5) 1m - 11:32(11:32/m) 115cal 5.2/6.74mph
6) 1m - 12:06(12:06/m) 114cal 4.96/6.13mph
7) 1m - 11:54(11:54/m) 115cal 5.04/6.14mph
8) 1m - 13:04(13:04/m) 108cal 4.59/6.25mph
9) 1m - 12:00(12:00/m) 116cal 5/6.7mph
10) 1m - 12:44(12:44/m) 107cal 4.71/5.98mph
11) 0.82m - 10:40(12:58/m) 89cal 4.63/5.94mph

Split Summary
===
1) 1m - 21:00(21:00/m)
2) 1m - 20:15(20:15/m)
3) 0.35m - 11:15(32:33/m)

Split Summary
===
1) 1m - 23:35(23:35/m)
2) 0.36m - 7:50(21:54/m)

Commute

Split Summary
===
1) 0.7m - 13:00(18:38/m)

Morning bimble - hopefully bug squishing

Split Summary
===
1) 1m - 12:22(12:22/m) 113cal 4.85/6.05mph
2) 1m - 12:01(12:01/m) 114cal 5/6.11mph
3) 1m - 11:54(11:54/m) 112cal 5.04/6.57mph
4) 0.26m - 3:15(12:28/m) 29cal 4.82/7mph

Hard work into the wind first mile or so!

For the last mile and a half ignored alternate walk breaks,

Misread watch, could have had another 10 mins

Split Summary
===
1) 1m - 13:10(13:10/m) 99cal 4.56/5.71mph
2) 1m - 11:57(11:57/m) 112cal 5.02/6.31mph
3) 1m - 11:23(11:23/m) 118cal 5.27/6.58mph
4) 0.37m - 3:56(10:34/m) 45cal 5.68/7.22mph

Split Summary
===
1) 1m - 20:40(20:40/m)
2) 0.47m - 10:20(22:11/m)

Not sure I believe the max HR spike - even though it was caused by Ralph disturbing half a dozen partridges who flew straight at me!
Lots of stop starts and ball throwing this evening - ball goes a long way with the wind

Split Summary
===
1) 1m - 21:28(21:28/m)
2) 0.86m - 17:35(20:25/m)

bit of garminumptiness I think

Split Summary
===
1) 0.17m - 2:49(16:47/m) 13cal 3.57/4.89mph

Warmed the legs up up and down sand lane and adjacent paths then TAO-prescribed 2 x 3 min efforts

Split Summary
===
1) 0.4m - 5:00(12:26/m) 44cal 4.83/6.67mph
2) 1.81m - 21:31(11:51/m) 198cal 5.06/7.45mph
3) 0.12m - 2:07(17:37/m) 11cal 3.4/6.16mph
4) 0.33m - 3:00(9:08/m) 37cal 6.57/7.88mph
5) 0.19m - 3:00(16:02/m) 16cal 3.74/7.2mph
6) 0.33m - 3:00(9:13/m) 38cal 6.51/7.82mph
7) 0.89m - 11:07(12:29/m) 101cal 4.81/8.09mph
8) 0.01m - 9(13:44/m) 4.37/4.39mph

Split Summary
===
1) 1m - 20:50(20:50/m)
2) 0.48m - 12:05(25:19/m)

Split Summary
===
1) 1m - 30:02(30:02/m)
2) 0.25m - (/m)

Finally got youtube talking to the TV in the "gym"

5 min morning yoga with Adriene - just what was needed this morning, even the minset messages

Must get back in the habit - it's only 5 or 10 mins ffs!

Rather damp and a little chilly morning dog walk, notice that we've been getting later and later out the door and not had time for a longer one. Ought to get a grip on this.

Split Summary
===
1) 1m - 22:10(22:10/m)
2) 0.4m - 9:40(23:53/m)

Split Summary
===
1) 1m - 21:25(21:25/m)
2) 0.43m - 9:00(21:09/m)

Really windy, not much time, two bugs to squish and behind in WSW
Set watch to 30:30 s RW . Some runs longer than 30s, some with effort. No walks longer than 30s.
Really enjoyed the 30s walk 30s run 30s sprint efforts back down the lane

Split Summary
===
1) 1m - 12:56(12:56/m) 102cal 4.64/6.58mph
2) 1m - 11:29(11:29/m) 111cal 5.22/8.01mph
3) 1m - 11:06(11:06/m) 112cal 5.4/9.1mph
4) 0.05m - 30(10:49/m) 5cal 5.55/6.01mph

Split Summary
===
1) 1m - 23:05(23:05/m)
2) 0.43m - 9:55(23:14/m)

Split Summary
===
1) 1m - 23:28(23:28/m)
2) 0.44m - 10:10(23:10/m)

Left this late as Hungarian bean soup may not be the best before long run evening meal!

A bit of a slog again, lots more walking than I'd like - but then hopefully GER won't have hills, long grass or cows to negotiate!
Fell over twice

Steam roller and tractor

thought it was cold, so went out in jacket - it lasted less than a mile and the rain that arrived in the last 4 miles or so wasn't enough to need to put it back on again.

Possibly not drinking enough?

Split Summary
===
1) 1m - 12:48(12:48/m) 106cal 4.69/6.25mph
2) 1m - 11:33(11:33/m) 115cal 5.2/6.38mph
3) 1m - 12:57(12:57/m) 104cal 4.63/7.06mph
4) 1m - 11:24(11:24/m) 117cal 5.27/7.28mph
5) 1m - 12:44(12:44/m) 107cal 4.71/6.81mph
6) 1m - 12:39(12:39/m) 108cal 4.74/6.12mph
7) 1m - 12:13(12:13/m) 110cal 4.91/6.08mph
8) 1m - 13:23(13:23/m) 108cal 4.48/6.41mph
9) 1m - 12:43(12:43/m) 106cal 4.72/6.62mph
10) 1m - 12:41(12:41/m) 109cal 4.73/5.95mph
11) 1m - 12:34(12:34/m) 111cal 4.78/5.84mph
12) 0.67m - 8:05(12:07/m) 75cal 4.95/6.1mph

Split Summary
===
1) 1m - 23:35(23:35/m)
2) 0.46m - 12:20(26:57/m)