Rosehip's Ramble was the intention, but knew by mile 5 that it was not a good idea -
don't usually get hay fever badly, but was starting to suffer a bit and breathing wasn't quite right. Also too warm for comfort. Ignored the path up to the church and discpline of 4:1 r:w and shuffled home the shortest way (I think) - dodging flippin rude cyclists on some sort of sportive dropping gel wrappers everywhere.

1) 1m - 12:24(12:24/m) 115cal 4.84/5.66mph
2) 1m - 12:18(12:18/m) 119cal 4.88/6.81mph
3) 1m - 12:10(12:10/m) 115cal 4.93/6.06mph
4) 1m - 12:28(12:28/m) 112cal 4.81/6.25mph
5) 1m - 12:56(12:56/m) 111cal 4.64/6.02mph
6) 1m - 13:51(13:51/m) 101cal 4.33/6.62mph
7) 1m - 12:10(12:10/m) 111cal 4.93/7.07mph
8) 1m - 12:52(12:52/m) 106cal 4.66/6.6mph
9) 1m - 13:31(13:31/m) 103cal 4.44/5.99mph
10) 1m - 12:29(12:29/m) 108cal 4.8/7.06mph
11) 0.03m - 18(11:32/m) 2cal 5.2/5.34mph

Run walk back from the co-op, not easy to run with loo roll in one hand, box of cereal in the other and a full backpack

Split Summary
===
1) 0.8m - 10:34(13:13/m) 80cal 4.54/7.25mph

Bit of exploring - plan had threshold, but legs had other ideas and it was rather hard work running back into the wind so mainly easy run trying not to take too many walk breaks.

Split Summary
===
1) 3.86m - 46:13(11:58/m) 479cal 5.02/13.88mph

Split Summary
===
1) 0.7m - 7:49(11:12/m) 83cal 5.36/6.31mph

Split Summary
===
1) 0.83m - 10:04(12:05/m) 100cal 4.96/5.97mph
2) 0.06m - 1:00(17:20/m) 5cal 3.46/5.34mph
3) 1.01m - 10:00(9:55/m) 125cal 6.05/7.35mph
4) 0.9m - 10:50(12:01/m) 109cal 4.99/6.27mph
5) 0.01m - 8(10:56/m) 5.49/4.27mph

With kids and dog, gorgeous day included finding a swing, cow dodging and lifting dog over styles.

Split Summary
===
1) 1m - 28:43(28:43/m) 81cal 2.09/4.83mph
2) 1m - 25:45(25:45/m) 73cal 2.33/5.46mph
3) 1m - 25:18(25:18/m) 84cal 2.37/4.43mph
4) 0.41m - 9:36(23:22/m) 35cal 2.57/4.07mph

It's warm out there isn't it?
Very gentle run, right leg is stiff from driving, but started to feel better as I went along.
Nettles and grass must have had v good growing weather this week!

Split Summary
===
1) 1m - 12:42(12:42/m) 107cal 4.73/5.7mph
2) 1m - 12:29(12:29/m) 115cal 4.8/6.16mph
3) 1m - 12:20(12:20/m) 115cal 4.86/5.88mph
4) 0.03m - 20(10:34/m) 4cal 5.68/5.74mph

TAO punishes me for not doing Sunday long run with a threshold run on a Monday.
2 x 10 min @9:50-10mm.
1st one wind assisted, 2nd cut short by twonk on a grasscutter crossing the lane without looking and then, since I was almost home, I CBA to finish the effort.

Split Summary
===

3) 1.03m - 10:00(9:45/m) 126cal 6.15/8.41mph

5) 0.85m - 8:19(9:51/m) 104cal 6.09/6.76mph

Warm up, rests etc:
Split Summary
===
1) 1.23m - 15:05(12:16/m) 140cal 4.89/5.6mph
2) 0.11m - 2:00(17:27/m) 10cal 3.44/5.15mph
4) 0.12m - 2:00(17:18/m) 11cal 3.47/6.1mph
6) 0.07m - 1:03(15:47/m) 6cal 3.8/5.88mph

struggle to start with then legs didn't want to keep to properly easy pace managed to ignore most of the walk alerts from Garmin.
Split Summary
===
1) 1m - 12:09(12:09/m) 117cal 4.93/6.25mph
2) 1m - 11:08(11:08/m) 129cal 5.39/6.21mph
3) 1m - 11:25(11:25/m) 123cal 5.26/7.91mph
4) 1m - 11:10(11:10/m) 125cal 5.38/6.85mph
5) 0.64m - 7:18(11:24/m) 79cal 5.27/6.42mph

More lazy breaststroke
fatburning #buggerall effort
Split Summary
===
1) 0.7m - 30:54(44:12/m) 409cal 28/32rpm 1.36/1.81mph

TAO-bot demanded 2 x 3 min @8:4x
Programmed Garmin for 4 as 2 didn't seem a lot.
Two was plenty thank you - especially having slept very little/watched too much election coverage and it still being so damned windy!

Split Summary
===
1) 0.88m - 10:38(12:06/m) 104cal 4.96/6.61mph
2) 0.2m - 3:00(15:18/m) 17cal 3.92/5.57mph
3) 0.34m - 3:00(8:43/m) 42cal 6.88/8.92mph
4) 0.19m - 3:00(15:51/m) 17cal 3.79/7.39mph
5) 0.35m - 3:00(8:30/m) 43cal 7.06/8.83mph
6) 0.06m - 1:03(16:38/m) 6cal 3.61/6.24mph
7) 0.27m - 3:00(10:58/m) 33cal 5.48/6.22mph
8) 0.09m - 59(10:36/m) 11cal 5.66/5.95mph

Super Abs from the Davina Superbody dvd. Only 10 mins, but rather hard work!

Counting as my +1 something different for the week - need to make some core stuff a habit though.

That was bloody hard work Windy, warm and couldn't get waist pack to feel comfortable.
Big toe joint got the grumbles after the downhill bit from the RSPB, decided against planned route home via 51 and the river , changed run walk ratio down to 3:1 ( which didn't help much, still walked a lot more) and had to swear at self loudly to do a lap of the fields to squish last bug and get over 10 miles.
Bugger could have done with a good one today, getting behind the long run build up plan.

(HR higher than it should have been, also a bit hayfever-y)

Split Summary
===
1) 1m - 13:08(13:08/m) 110cal 4.57/5.93mph
2) 1m - 12:17(12:17/m) 109cal 4.89/7.1mph
3) 1m - 11:43(11:43/m) 120cal 5.12/6.24mph
4) 1m - 13:10(13:10/m) 111cal 4.56/5.95mph
5) 1m - 12:38(12:38/m) 112cal 4.75/8.2mph
6) 1m - 11:25(11:25/m) 122cal 5.25/8.19mph
7) 1m - 13:06(13:06/m) 108cal 4.58/6.3mph
8) 1m - 12:57(12:57/m) 110cal 4.64/5.91mph
9) 1m - 13:34(13:34/m) 108cal 4.42/7.25mph
10) 1m - 13:49(13:49/m) 102cal 4.34/6mph
11) 0.39m - 5:40(14:39/m) 34cal 4.1/5.54mph

Tried 3:30s for a change - less walking overall, but didn't notice -hmm, something to think about

Split Summary
===
1) 1m - 12:32(12:32/m) 113cal 4.79/6.38mph
2) 1m - 11:47(11:47/m) 121cal 5.09/6.32mph
3) 1m - 11:52(11:52/m) 118cal 5.06/6.7mph
4) 1m - 11:51(11:51/m) 119cal 5.07/6.29mph
5) 0.12m - 1:28(12:25/m) 13cal 4.83/6.11mph

Stiff and a bit ouchy - let it lapse again and my feet are def worse in the mornings than they had been. Must keep calfs stretched!

TAO perceived effort assessment -
Garmin was paired with HR monitor before I started it, so why is there no HR data ? drat

Fitbit says AV 127 - max 148 right at the end.

Split Summary
===
1) 0m - 2:00(10:59:34/m) 0.09/0.53mph
2) 2.28m - 27:53(12:13/m) 263cal 4.91/6.06mph
3) 0m - 2:00(7:02:24/m) 4cal 0.14/4.95mph

2 x 10 mins at wildly optimistic 10K pace.
Rethink needed, can't keep 10:3x up for an hour - especially if it's warm

Split Summary
===
1) 0.83m - 10:16(12:25/m) 87cal 4.83/6.25mph
2) 0.12m - 2:00(16:47/m) 11cal 3.58/5.75mph
3) 0.95m - 10:00(10:30/m) 119cal 5.71/7.22mph
4) 0.12m - 2:00(16:17/m) 11cal 3.68/6.12mph
5) 0.96m - 10:00(10:24/m) 122cal 5.77/8.06mph
6) 0.21m - 2:52(13:52/m) 21cal 4.33/6.42mph

Awaiting official time - but must be a PW. So hot! started off thinking would walk a little at start of each mile (to cool down) this became each km marker and then each time there was a bit of shade! Tried to run the last couple of km, but in direct sun I was melting.

Horrible race (for the weather, could be a good one) - great social

*Chip 1:10:38 - just missed the 50% WAVA , but not a PW.

Split Summary
===
1) 1m - 11:03(11:03/m) 122cal 5.43/6.85mph
2) 1m - 11:22(11:22/m) 122cal 5.28/6.19mph
3) 1m - 11:29(11:29/m) 118cal 5.22/6.27mph
4) 1m - 11:44(11:44/m) 110cal 5.12/7.38mph
5) 1m - 11:43(11:43/m) 113cal 5.12/6.45mph
6) 1m - 11:23(11:23/m) 117cal 5.27/7.44mph
7) 0.2m - 1:57(9:30/m) 23cal 6.31/7.68mph

(pressed lap instead of stop, taking 2 mins from overall time 8) 0.08m - 2:03(24:41/m) 10cal 2.43/7.33mph)

3:30s rw. Hot!

Split Summary
===
1) 1m - 12:39(12:39/m) 109cal 4.75/5.8mph
2) 1m - 12:25(12:25/m) 116cal 4.83/6.42mph
3) 1m - 12:06(12:06/m) 118cal 4.96/6.85mph
4) 0.01m - 4(11:35/m) 5.18/5.13mph

Run 3 walk 30s again. a little less warm this morning, but v weary from sleepless nights

Split Summary
===
1) 1m - 12:28(12:28/m) 111cal 4.81/5.91mph
2) 1m - 12:19(12:19/m) 116cal 4.87/6.69mph
3) 0.77m - 8:37(11:16/m) 93cal 5.32/6.68mph

Bug busting morning mimble around town

Split Summary
===
1) 1m - 11:36(11:36/m) 120cal 5.17/7.02mph
2) 1m - 12:11(12:11/m) 115cal 4.92/6.08mph
3) 0.57m - 6:34(11:38/m) 68cal 5.16/6.25mph

Easy field path pootle. Managed to ignore a lot of the walk bleeps from watch. Thunder soundtrack - but got home just before the rain this time.
Cooler this morning - got the flippin' wind back though.

Split Summary
===
1) 1m - 12:26(12:26/m) 112cal 4.83/5.67mph
2) 1m - 12:05(12:05/m) 117cal 4.97/6.1mph
3) 1m - 11:25(11:25/m) 123cal 5.25/7.94mph
4) 0.04m - 21(9:48/m) 4cal 6.12/6.94mph

1st parkrun in about 3 (4?) years!
forgot how horrid 5k was.
Possibly a PW, awaiting official time. However, at least 90s faster than the Project Joker benchmark I set 10 weeks ago -
so really happy that things are starting to go in the right direction

looking at log, the course seems to have got longer - so slowest time, but not slowest pace!
HR from fitbit looks like I wasn't quite trying hard enough.......

Split Summary
===
1) 1m - 10:32(10:32/m) 120cal 5.7/8.23mph
2) 1m - 10:19(10:19/m) 125cal 5.82/7.26mph
3) 1m - 10:26(10:26/m) 122cal 5.75/7.19mph
4) 0.16m - 1:19(8:15/m) 19cal 7.27/7.72mph