Welcome To Fetcheveryone

Skipped the 3rd run of wk 7 - (another 25 min) to do wk 8 run 1, 28 mins (although looking at splits, it's a few seconds short)
(30/5/2011 w8r1, 2.34 miles. 2.48 isn't much of an improvement )

Two bugs in town - luckily the path over The Riddy hasn't flooded.
Sorry about that traffic light, Ed!
Split Summary
===
1) 0.36m - 5:42(16:01/m) 111/142bpm 37cal 3.75/5.95mph

2) 1m - 11:07(11:07/m) 150/158bpm 113cal 5.4/5.66mph
3) 1m - 11:18(11:18/m) 155/157bpm 117cal 5.31/5.55mph
4) 0.48m - 5:20(11:01/m) 157/159bpm 55cal 5.45/5.82mph

5) 0.49m - 7:34(15:34/m) 139/160bpm 54cal 3.86/5.76mph

45:30s
Still very muddy in places
HR pretty much in the green apart from the two odd spikes, which make no sense.
Odd ache/niggle in right ankle - I hope that doesn't stick around very long.
Forgot I'd signed up to WSW - and grid is lined up badly. Not sure how much notice I'll take of the game.

Split Summary
===
1) 1m - 13:34(13:34/m) 125/145bpm 107cal 4.42/5.61mph
2) 1m - 13:32(13:32/m) 137/171bpm 110cal 4.44/5.82mph
3) 1m - 12:52(12:52/m) 136/146bpm 100cal 4.66/5.91mph
4) 1m - 12:58(12:58/m) 137/147bpm 104cal 4.63/6.12mph
5) 1m - 12:38(12:38/m) 137/176bpm 93cal 4.75/5.99mph
6) 0.05m - 42(15:35/m) 137/144bpm 5cal 3.85/5.8mph

Skipped the rest of C25K wk 8 to finish the year on a wk 9, 30-minute run.
A bit tricky underfoot in places, but not too bad.
2.66 miles for the 30 mins, vs 2.35 for the first one back in 2011. Not the 5K that the lovely Michael Johnson suggests it could be, but it'll do

Not just right ankle niggling today - seems to be whole right leg is a bit odd - new years resolution to get back to some yoga-y stretches to sort lower back out, I think.

Summary
===
1) 0.37m - 5:05(13:49/m) 107/135bpm 36cal 4.34/5.89mph
2) 1m - 11:19(11:19/m) 147/156bpm 111cal 5.3/5.63mph
3) 1m - 11:37(11:37/m) 154/158bpm 118cal 5.17/5.72mph
4) 0.66m - 7:09(10:52/m) 157/164bpm 74cal 5.52/5.93mph
5) 0.21m - 3:22(16:01/m) 136/164bpm 24cal 3.75/5.7mph

And a 1-minute wall sit for a Fetchie.

I missed starting the 12 days of Fetchmas, so I'm going to do it now to try to get into the habit of regularly doing something else as well as the running

Split Summary
===
1) 0m - 1:02(0/m) 115/119bpm 6cal

Up to 60:30s for January's "easy" runs

Just enough to push the bugs into the river - almost joined them for an impromptu wild cold swim a couple of times - it's a little slippy in the mud!

Last night's curry not sitting too well, so the alternative longer route to join the cycle path back to town didn't feel like such a good idea,

Happy New Year

Split Summary
===
1) 1m - 12:48(12:48/m) 130/145bpm 107cal 4.69/5.7mph
2) 1m - 13:47(13:47/m) 138/149bpm 114cal 4.35/5.36mph
3) 1m - 13:30(13:30/m) 142/150bpm 115cal 4.44/6.32mph
4) 0.3m - 4:08(13:36/m) 147/152bpm 37cal 4.41/5.78mph

12 days of Fetchmas #2

2 dreaded burpees and a

1-minute wall sit for a Fetchie.

Split Summary
===
1) 0m - 1:21(0/m) 104/110bpm 6cal

C25K wk1 run 1 revisited - with hard efforts for the runs.
Pace dependent partly on the surface underfoot
A couple of gate and dog interruptions and a lot of starting too quickly and suffering!

Garmin Training effect says 2.6, maintaining

Summary
===
1) 0.35m - 5:10(14:45/m) 108/136bpm 35cal 4.07/5.78mph
2) 0.13m - 1:00(7:56/m) 129/142bpm 7cal 7.57/8.37mph
3) 0.09m - 1:32(16:17/m) 136/148bpm 12cal 3.68/7.22mph
4) 0.12m - 1:04(9:10/m) 145/155bpm 10cal 6.55/6.8mph
5) 0.09m - 1:28(15:41/m) 144/156bpm 12cal 3.83/6.66mph
6) 0.12m - 1:05(8:47/m) 149/156bpm 10cal 6.83/6.87mph
7) 0.09m - 1:25(15:26/m) 142/155bpm 13cal 3.89/6.62mph
8) 0.13m - 1:03(7:59/m) 150/161bpm 10cal 7.51/7.58mph
9) 0.08m - 1:22(16:29/m) 149/160bpm 13cal 3.64/7.53mph
10) 0.11m - 54(8:09/m) 149/162bpm 8cal 7.36/8.01mph
11) 0.09m - 1:38(17:59/m) 144/167bpm 15cal 3.34/7.28mph
12) 0.12m - 1:03(8:47/m) 147/159bpm 9cal 6.84/7.16mph
13) 0.09m - 1:29(15:50/m) 146/162bpm 14cal 3.79/4.4mph
14) 0.08m - 39(8:41/m) 142/154bpm 5cal 6.91/7.31mph
15) 0.11m - 1:52(17:15/m) 137/159bpm 15cal 3.48/7.18mph
16) 0.12m - 1:00(8:29/m) 144/159bpm 8cal 7.08/7.41mph
17) 0.73m - 10:29(14:26/m) 135/162bpm 78cal 4.15/7.33mph

this isn't as easy as I remembered it being! I am very stiff and creaky again.

12 days of Fetchmas
3 press ups (with hands on 2nd step)
2 dreaded burpees
1 minute wall-sit

Split Summary
===
1) 0m - 1:42(0/m) 112/118bpm 11cal

Adriene's 7-minute pre-run again. One day I'll be able to swing my leg through from 3 legged dog into a lunge, but not yet!
The twisted forward fold exposes tight bits in right glute.

60:30s
I'm not committed to RtS, but there's no harm in a short one today to keep in with a chance. Deliberately avoided rounding up to 3 miles to avoid being tempted into the imperial version!

Split Summary
===
1) 1m - 12:36(12:36/m) 129/151bpm 104cal 4.76/5.95mph
2) 1m - 12:33(12:33/m) 141/153bpm 109cal 4.78/6.16mph
3) 0.89m - 10:53(12:12/m) 144/156bpm 95cal 4.92/6.32mph

4 x 30s planks (side planks on elbow)
3 x press-ups (bottom stair)
2 burpees
1 minute wall sit

Split Summary
===
1) 0m - 4:47(0/m) 103/118bpm 24cal

Might as well continue with RtS whilst the distances are so short...
still muddy
wind still cold
more 60:30s
Split Summary
===
1) 1m - 13:04(13:04/m) 132/157bpm 109cal 4.59/6.05mph
2) 1m - 12:44(12:44/m) 140/152bpm 108cal 4.71/5.89mph
3) 0.73m - 9:13(12:36/m) 143/152bpm 80cal 4.76/6.07mph

trying to stretch out glitchy right hindquarter -
child pose, cat cows, down dogs, pigeons etc.

About 5 mins of cat-cow, down dog pigeon before run and then



yoga for lower back and hamstrings to see if I can get a bit of mobility back.

forgot to start watch until I looked at it to time the wall sit.
5 days of Fetchmas
- forgot how hard dead bugs are.

need to think of something to do for the 6 rather than reflections.

Split Summary
===
1) 0m - 1:07(0/m) 113/121bpm 7cal

Took a while to unstick the sofa glue this morning - was very much of the "what's the bloody point?" mentality - but I knew if I'd voiced that on here, someone would have said that a run would make me feel better - and they's have been right, of course.
Thinking about cadence - a little less slow and higher HR results.

60:30s, bug vs circle edge meant a little more than today's RtS 5k, but not a lot.

Split Summary
===
1) 1m - 12:14(12:14/m) 129/150bpm 102cal 4.91/6.39mph
2) 1m - 11:50(11:50/m) 143/151bpm 107cal 5.07/6.05mph
3) 1m - 11:52(11:52/m) 146/153bpm 108cal 5.06/6.16mph
4) 0.48m - 5:29(11:31/m) 146/157bpm 49cal 5.21/6.22mph

12 days of Fetchmas
same as yesterday + 6 reflections/resolutions will blog, need to chose an exercise to do for 6 tomorrow.

Didn't think this through, this gets harder/longer as the RtS runs get longer...

Split Summary
===
1) 0m - 5:31(0/m) 96/110bpm 24cal

60 30s out to pick up today's bug and back to where I hoped the farm track would be OK to put an effort in.
C25K wk 1 based intervals - pace dependent on the state of track, starting too quickly and also wind direction. A couple cut short due to slippiness.
30:60s as cool down to get home.

Will probably do 1 more of these and then try the wk 2 sessions.

Split Summary
===
1) 1m - 12:35(12:35/m) 126/143bpm 104cal 4.77/5.91mph
2) 0.63m - 7:45(12:19/m) 137/146bpm 67cal 4.87/5.91mph
3) 0.33m - 4:58(14:55/m) 128/142bpm 35cal 4.02/5.66mph

4) 0.13m - 1:05(8:13/m) 139/153bpm 9cal 7.3/7.64mph
5) 0.09m - 1:27(16:27/m) 141/158bpm 11cal 3.65/7.14mph
6) 0.12m - 1:00(8:24/m) 142/157bpm 9cal 7.15/7.53mph
7) 0.07m - 1:14(16:54/m) 139/155bpm 9cal 3.55/6.82mph
8) 0.1m - 49(8:27/m) 138/151bpm 7cal 7.11/7.28mph
9) 0.1m - 1:39(16:04/m) 138/156bpm 12cal 3.73/7.24mph
10) 0.13m - 1:05(8:30/m) 143/155bpm 9cal 7.06/7.14mph
11) 0.09m - 1:31(16:52/m) 144/161bpm 12cal 3.55/7.14mph
12) 0.12m - 1:02(8:46/m) 143/154bpm 9cal 6.85/7.08mph
13) 0.09m - 1:29(17:01/m) 144/158bpm 12cal 3.53/7.01mph
14) 0.12m - 1:04(9:09/m) 142/155bpm 9cal 6.56/6.7mph
15) 0.09m - 1:29(17:17/m) 141/157bpm 11cal 3.47/6.62mph
16) 0.08m - 49(9:36/m) 140/158bpm 6cal 6.25/6.74mph
17) 0.1m - 1:42(16:58/m) 137/155bpm 13cal 3.54/3.74mph
18) 0.12m - 1:02(8:43/m) 143/165bpm 8cal 6.89/7.74mph

19) 0.49m - 7:18(14:51/m) 129/153bpm 47cal 4.04/6.78mph

day 7

today's add - 7 bodyweight squats
substituted in 6 runners' arabesques for the reflection/resolutions
planks getting a little easier, burpees aren't.
Split Summary
===
1) 0m - 8:38(0/m) 100/110bpm 43cal

Glorious sunshine, still icy though and the breeze is chilly.
60:30s , legs a little tired. Not sure what the HR spikes are!
Split Summary
===
1) 1m - 12:58(12:58/m) 127/144bpm 115cal 4.62/5.74mph
2) 1m - 13:03(13:03/m) 137/145bpm 120cal 4.59/5.57mph
3) 1m - 12:40(12:40/m) 142/178bpm 122cal 4.74/5.74mph
4) 1m - 13:01(13:01/m) 144/192bpm 122cal 4.61/5.72mph
5) 0.5m - 6:01(12:02/m) 143/149bpm 54cal 4.99/5.91mph

8th day of Fetchmas , can’t remember the last time I did full sit-ups. Had to wedge toes under the sofa

Split Summary
===
1) 0m - 6:07(0/m) 87/96bpm 22cal

Cool down - over the footbridge and back - it must be good for my legs to make them walk up and over when they're getting tired (nothing to do with wanting to protect my traffic light, obviously)

- Trimmed from another training entry

Trimmed from another training entry

32 mins steady running

- can't work out how to get the info into the bit of the run I want. Would be easier to save each bit separately rather than trimming.

4) 1m - 11:39(11:39/m) 145/150bpm 121cal 5.15/5.41mph
5) 0.65m - 7:43(11:50/m) 148/151bpm 81cal 5.07/5.41mph
6) 1m - 11:39(11:39/m) 149/155bpm 124cal 5.15/5.49mph
7) 0.09m - 1:01(11:03/m) 155/157bpm 11cal 5.43/5.66mph

Out 60:30s over really tractor-churned tracks,
32 mins steady run (trimmed into a sep entry)
and then a cool down walk.

Split Summary
===
1) 1m - 14:09(14:09/m) 125/142bpm 120cal 4.24/5.66mph
2) 1m - 13:21(13:21/m) 135/148bpm 119cal 4.5/5.59mph
3) 0.5m - 7:32(14:58/m) 129/146bpm 60cal 4.01/5.66mph

4) 1m - 11:39(11:39/m) 145/150bpm 121cal 5.15/5.41mph
5) 0.65m - 7:43(11:50/m) 148/151bpm 81cal 5.07/5.41mph
6) 1m - 11:39(11:39/m) 149/155bpm 124cal 5.15/5.49mph
7) 0.09m - 1:01(11:03/m) 155/157bpm 11cal 5.43/5.66mph

8) 0.27m - 5:07(19:14/m) 139/190bpm 39cal 3.12/5.34mph

9 very minimal star jumps added
planks hard today
Split Summary
===
1) 0m - 6:32(0/m) 90/129bpm 26cal

Run-summing fail.
Tired from another bad night's sleep and the freezing fog wasn't conducive to aging joints waking up and not creaking.
No treadmill here, so I can't make up the missing 2 miles later.
I'll give the challenge a go another time, might keep the streak going on my body's terms a bit longer as practice though.

Split Summary
===
1) 1m - 13:43(13:43/m) 123/140bpm 116cal 4.37/5.3mph
2) 1m - 13:24(13:24/m) 137/146bpm 122cal 4.48/5.43mph
3) 1m - 13:29(13:29/m) 139/147bpm 121cal 4.45/5.49mph
4) 0.66m - 8:42(13:09/m) 135/148bpm 76cal 4.57/5.59mph

The 12-days thingy
day 10 adding calf raises

Split Summary
===
1) 0m - 7:31(0/m) 114/130bpm 51cal

60:30s
Bug-squishing streaksaver
Beautiful morning, shame to waste it on a short loop around town, but I have "wall"paper to scrape from a ceiling

Split Summary
===
1) 1m - 13:17(13:17/m) 134/158bpm 121cal 4.51/5.68mph
2) 1m - 12:04(12:04/m) 141/151bpm 118cal 4.97/5.87mph
3) 0.73m - 9:28(13:01/m) 146/155bpm 92cal 4.61/5.99mph

11 triceps dips added
It's been a very long time since I did those, wonder if 11 is enough for DOMS ?

Split Summary
===
1) 0m - 8:19(0/m) 109/127bpm 51cal

Streak saving bug squish
60:30s

something more substantial needed tomorrow, weather & joints permitting I think.

Split Summary
===
1) 1m - 13:24(13:24/m) 128/149bpm 116cal 4.48/5.72mph
2) 1m - 12:51(12:51/m) 140/155bpm 118cal 4.67/5.74mph
3) 1m - 12:24(12:24/m) 143/155bpm 115cal 4.84/6.14mph
4) 0.02m - 19(17:42/m) 150/152bpm 3cal 3.39/5.59mph

12th day of Fetchmas finished ( added glute bridges)

Phone rang as I was finishing the 1 minute wall sit and I forgot to stop my watch.

That was a fun and achievable challenge.
Need to decide what to do now I'm getting into the habit of doing something after a run.

Split Summary
===
1) 0m - 41:57(0/m) 91/114bpm 151cal

Not quite the 6 x 90seconds it should have been, (forgot to hit lap at the start of the first one) - too many kids/dogs/mud patches and poor pacing again. Better than nothing - I hope
C25k wk 2 based.

Split Summary
===
1) 0.68m - 9:30(13:56/m) 118/146bpm 72cal 4.31/6.43mph
2) 0.14m - 2:09(15:15/m) 128/140bpm 16cal 3.93/6.37mph
3) 0.16m - 1:29(9:24/m) 135/149bpm 13cal 6.38/6.32mph
4) 0.19m - 3:09(16:41/m) 126/150bpm 24cal 3.6/6.3mph
5) 0.1m - 57(9:40/m) 131/149bpm 8cal 6.2/7.1mph
6) 0.15m - 2:31(16:24/m) 125/148bpm 18cal 3.66/4.22mph
7) 0.17m - 1:32(9:15/m) 139/154bpm 14cal 6.49/6.7mph
8) 0.11m - 1:58(17:08/m) 136/155bpm 16cal 3.5/6.47mph
9) 0.11m - 57(8:40/m) 143/158bpm 9cal 6.93/7.39mph
10) 0.16m - 2:40(16:45/m) 128/155bpm 19cal 3.58/6.91mph
11) 0.12m - 59(8:36/m) 134/152bpm 8cal 6.98/7.37mph
12) 0.1m - 1:42(16:21/m) 137/158bpm 13cal 3.67/6.89mph
13) 0.05m - 30(9:28/m) 128/139bpm 3cal 6.34/6.66mph
14) 0.24m - 3:05(12:56/m) 140/152bpm 29cal 4.64/6.66mph

It's becoming easier to just go for a run than find an excuse not to
Had been listening to Feet in the clouds in the car (I've read it, but was tempted on Audible by the fact that Asquith reads it himself.) so dug out earphones so I could keep listening. Good reminder of what a southern softie I am not wanting to go out in the drizzle

Ignored the other Fetchpoint bug - one was roads to get to, the other mud - chose the roads today.

Split Summary
===
1) 1m - 12:39(12:39/m) 129/142bpm 110cal 4.74/5.7mph
2) 1m - 12:20(12:20/m) 137/147bpm 115cal 4.87/5.7mph
3) 1m - 12:41(12:41/m) 141/149bpm 114cal 4.73/5.74mph
4) 1m - 12:24(12:24/m) 143/155bpm 114cal 4.84/5.85mph
5) 0.2m - 2:47(13:57/m) 145/180bpm 24cal 4.3/5.43mph

My Garmin seems to have turned HR off - need to see what I've done!
Taken out a 2-month free trial of Peloton App, seems to be a huge choice of workouts of all sorts on there.
This was 15 minute bodyweight - and was two rounds of
isometric hold-active move- active recovery for each of 3 movement sets.
involving split squats/lunges, squats and spidermen, and various plank things with superman recoveries,
Flipping hard work! will maybe repeat this one two or three times a week until I can do it properly with all the max modifications.

Split Summary
===
1) 0m - 16:17(0/m)

run-walk-wade
BBC weather says it's 3degrees out there - feels more like -3 into the drizzle/wind

Split Summary
===
1) 1m - 13:38(13:38/m) 115cal 4.4/5.51mph
2) 1m - 12:59(12:59/m) 121cal 4.62/5.72mph
3) 1m - 13:20(13:20/m) 117cal 4.5/6.91mph
4) 0.88m - 11:46(13:20/m) 104cal 4.5/5.45mph

Should have stuck to wearing the inov-8s, much too muddy for the Hierros - lots of extra walking after I nearly slid into the ditch.
mainly 60:30s

left knee having one of its regular grumbles, so minimum streak-saving bugsquish.

Split Summary
===
1) 1m - 13:41(13:41/m) 125/141bpm 115cal 4.39/5.59mph
2) 1m - 13:48(13:48/m) 134/145bpm 121cal 4.35/5.53mph
3) 1m - 12:25(12:25/m) 139/152bpm 116cal 4.83/5.78mph
4) 0.1m - 1:19(12:57/m) 139/147bpm 11cal 4.63/5.74mph

Seeing if the weird recumbent bike part of husband's new hybrid elliptical is more comfortable than the old exercise bike (If we could make it work it's got Peloton/Zwift style app things and looks fun - but it doesn't actually work properly - something to do with a reed switch ?)

Might use it just to burn a few calories, but Garmin gave me training effect 1.2 - minimal, so not going to do a lot for fitness!

Split Summary
===
1) 0m - 20:01(0/m) 98/121bpm 103cal

Lovely morning
just a few junk miles, squishing the bugs and seeing how far the river was still spreading

- it's usually cows guarding this stile, not swans!

Managed not to get my feet wet.

mainly 60:30s with a few longer trot sections where I felt like it.

Split Summary
===
1) 1m - 13:04(13:04/m) 128/146bpm 115cal 4.59/5.57mph
2) 1m - 12:35(12:35/m) 142/156bpm 123cal 4.77/5.74mph
3) 1m - 12:38(12:38/m) 144/157bpm 122cal 4.75/5.78mph
4) 0.55m - 7:27(13:27/m) 144/156bpm 68cal 4.46/5.32mph

60 30s, with a couple of 2:30s on the downslopes.
Could have done without the cold breeze and needed more tissues.
Cadence dropping again
Weird HR spikes again, hope it's the watch!

Split Summary
===
1) 1m - 13:03(13:03/m) 123/142bpm 109cal 4.6/5.72mph
2) 1m - 12:57(12:57/m) 140/151bpm 121cal 4.63/5.61mph
3) 1m - 12:28(12:28/m) 145/157bpm 120cal 4.82/5.97mph
4) 1m - 12:41(12:41/m) 146/188bpm 121cal 4.73/6.01mph
5) 1m - 12:20(12:20/m) 145/179bpm 112cal 4.87/5.99mph
6) 1m - 13:01(13:01/m) 142/200bpm 110cal 4.61/5.57mph
7) 0.28m - 3:31(12:45/m) 137/142bpm 28cal 4.7/5.38mph

Woke up feeling generally creaky and with a slightly sore lower back
My original 10 minute miracle with some extra cat-cows and down dogs afterwards.

The Peloton 15 minute "full-body" again
Going to be a while before I'm up to moving on from this one - it's hard!
Split Summary
===
1) 0m - 16:47(0/m) 109/154bpm 98cal

This was supposed to be intervals based on c25k wk 2 session -
managed 2 and a bit x 90-second efforts (forgot to press lap for the first one) before the wind and the mud on the farm track got the better of me.
Gave up and just looped around a bit with mainly 60 30s and then a couple of random efforts on the way back where the wind was more behind.
walking cool down chatting to J and her dog.

don't believe the HR trace - there was more effort than that involved!

Split Summary
===
1) 0.65m - 9:16(14:18/m) 111/154bpm 71cal 4.2/6.59mph
2) 0.17m - 1:31(9:04/m) 134/149bpm 14cal 6.62/7.24mph
3) 0.12m - 1:59(16:44/m) 135/146bpm 16cal 3.59/6.59mph
4) 0.07m - 36(8:46/m) 132/150bpm 4cal 6.85/7.35mph
5) 1m - 13:26(13:26/m) 138/151bpm 120cal 4.47/6.76mph
6) 0.3m - 4:14(14:07/m) 139/151bpm 36cal 4.25/5.38mph
7) 0.16m - 1:31(9:34/m) 147/157bpm 15cal 6.27/6.47mph
8) 0.08m - 1:27(17:43/m) 143/156bpm 11cal 3.39/6.3mph
9) 0.09m - 44(8:24/m) 139/152bpm 6cal 7.14/7.26mph
10) 0.06m - 1:02(16:10/m) 145/157bpm 8cal 3.71/7.33mph
11) 0.07m - 34(8:08/m) 144/154bpm 5cal 7.38/7.37mph
12) 0.29m - 5:11(17:55/m) 133/156bpm 39cal 3.35/7.43mph

Peloton app, 30 mins strength for runners with Becs Gentry.
Only used the little (3kg) weights, just to see how I got on - the weighted ones were OK,

Single leg walk-outs as a warm-up should have told me it wasn't going to be easy
5 min AMRAP of 10 x lunges, squats, hops, burpees and mountain climbers at the end about finished me off.

need tea and a bath now.

Split Summary
===
1) 0m - 12:45(0/m) 84/123bpm 42cal
2) 0m - 17:02(0/m) 118/146bpm 115cal
3) 0m - 1:48(0/m) 113/122bpm 9cal

Looked out of the window and decided "I'm not going out in that!"

Started recording this using apple watch and then JIC I couldn't work out how to get the info on here I picked up Garmin and put that on as well.
"laps" indicate when I had to stop to answer the door.

New machine is quiet and doesn't rock around the room like the old one used to - but has a faulty reed switch so can't see the speed/resistance etc, awaiting engineer. -doesn't feel like much of a workout, though if I could get over the boredom factor would be a good way of getting zone 1 done.

Updated data to what the apple watch reads - still can't work out how to get it on here.
Stupid useless thing (unasked for present from husband) - looks pretty though

Split Summary
===
1) 0m - 10:09(0/m) 104/111bpm 53cal 59/80rpm
2) 0m - 9:28(0/m) 112/123bpm 56cal 59/65rpm
3) 0m - 5:51(0/m) 116/121bpm 36cal 60/65rpm

and now I think I have the apple data - involves emailing myself the file, but I can do it!
Split Summary
===
1) 0m - 30:03(0/m) 119/131bpm 194cal

Nice blue skies for much of that - but by 'eck it's windy again!

Pulled one bug from its muddy wallow and took it into town to meet its friend and see how the river looks.

60 30s, with added DOMS in the quads and butt from yesterday's squats etc.
Split Summary
===
1) 1m - 13:54(13:54/m) 128/144bpm 119cal 4.32/5.51mph
2) 1m - 12:22(12:22/m) 139/153bpm 115cal 4.85/5.89mph
3) 1m - 12:24(12:24/m) 144/155bpm 115cal 4.84/6.26mph
4) 0.85m - 11:22(13:24/m) 146/156bpm 104cal 4.48/6.07mph