Welcome To Fetcheveryone

Can just about tell that we're past the worst of the dark evenings

Split Summary
===
1) 1m - 22:45(22:45/m)
2) 0.38m - 9:15(24:15/m)

With Michael Jordan in my pocket - session of C25K wk 4, I have been plodding along too much recently, need to occasionally put some effort in, running the app saves having to program the Garmin.
Aiming for harder than pr effort, but doable for a short time, not looking at watch. The actual pace depended a bit on mud and wind direction, so not displeased.

Split Summary
===
1) 0.44m - 5:37(12:48/m) 45cal 4.68/6.55mph
2) 0.29m - 3:03(10:23/m) 35cal 5.77/6.44mph
3) 0.1m - 1:31(15:42/m) 8cal 3.82/5.75mph
4) 0.51m - 5:05(9:58/m) 60cal 6.02/7.13mph
5) 0.07m - 1:17(18:10/m) 7cal 3.3/6.69mph
6) 0.01m - 5(10:49/m) 5.55/3.91mph
7) 0.07m - 1:06(16:35/m) 5cal 3.62/4.75mph
8) 0.32m - 3:08(9:40/m) 37cal 6.21/7.39mph
9) 0.07m - 1:11(15:56/m) 7cal 3.76/6.17mph
10) 0.53m - 5:23(10:06/m) 62cal 5.94/6.83mph
11) 0.08m - 1:22(16:12/m) 7cal 3.7/5.83mph
12) 0.5m - 5:48(11:41/m) 56cal 5.14/6.17mph

Grey out there this morning - and the snot-virus has returned

Erin’s warm up, while running a bath:) includes 5x3 triceps press ups, so counting those towards the challenge. Really ought to do at least this every day; down dog is good for my calves and the planks and 100s for core.

Another short one, Ralph happy not to add any extensions and I’m happy not to be in the mud in the dark

Split Summary
===
1) 1m - 21:35(21:35/m)
2) 0.31m - 6:25(20:41/m)

Wonders if 0.49s are as offensive to V'rap as 0.99s are

Shortest, easiest Thorncote loop, just enough to squish the bug.

Snotvirus back with a vengeance today

Split Summary
===
1) 1m - 13:04(13:04/m) 102cal 4.59/5.67mph
2) 1m - 12:34(12:34/m) 104cal 4.78/5.84mph
3) 1m - 12:09(12:09/m) 112cal 4.94/6.05mph
4) 0.49m - 5:46(11:44/m) 56cal 5.12/6.4mph

Nothing like the stink of fox poo to clear out the sinuses! - luckily it was M's terriers that found it first and I got Ralph back on the lead before he could join in the roll-fest!

The menfolk told me Ralph had had his walk, he was telling me otherwise - so we went to feed the ducks/coots

Split Summary
===
1) 0.92m - 20:35(22:25/m)

Looks like it's further on the way home.

Windy now.

Split Summary
===
1) 1m - 18:15(18:15/m)
2) 0.05m - 45(16:04/m)

To the station- maybe I should have walked further along the platform

Split Summary
===
1) 0.99m - 18:50(19:05/m)

Just the "warm up" again, will start to add to this once my body has recovered from the shock of push-ups and planks being reintroduced after the holiday excesses!

today's obstacles to steer Ralph away from included a dead Muntjack and a very dead and half-eaten pink-footed goose Wonder what went on last night?

Nice quiet evening with no real need for the torch.
Having a v azy day today.

Split Summary
===
1) 1m - 21:25(21:25/m)
2) 0.18m - 4:00(21:49/m)

Shorter one because that's where the bug was and not sure I feel like running today. Middle toe (R) feels bruised again - walking in civvy shoes and shopping centre wandering may be to blame??

Split Summary
===
1) 1m - 20:00(20:00/m)
2) 0.86m - 17:10(20:01/m)

Split Summary
===
1) 1m - 20:45(20:45/m)
2) 0.28m - 5:40(20:27/m)

Nice morning - would be a good one for a long run - hope it's like this tomorrow!

(agh - forgot to check where the bug was - we could have wandered along the green and back and nabbed it)

The menfolk have football and beer and forgot about the dog! Sorry Ralph, that's all you're getting this evening

Split Summary
===
1) 0.93m - 23:03(24:48/m)

Official time 7 hrs 7 mins - I started late and I stopped watch at the checkpoint. Logged time and distance also include the walk from carprk to hall at the start, meant to add same at ebd to see if hit 26.2 but forgot.
Logged as run-walk, there was at least 30s jog in every mile, some more than others.
MUD
MUD
MUD
MUD
MUD

blog tomorrow

Split Summary
===
1) 1m - 16:30(16:30/m) 91cal 3.64/10.6mph
2) 1m - 16:21(16:21/m) 87cal 3.67/6.25mph
3) 1m - 14:57(14:57/m) 84cal 4.01/6.15mph
4) 1m - 15:22(15:22/m) 85cal 3.9/6.33mph
5) 1m - 15:59(15:59/m) 85cal 3.75/5.85mph
6) 1m - 15:39(15:39/m) 83cal 3.83/5.78mph
7) 1m - 17:18(17:18/m) 80cal 3.47/4.27mph
8) 1m - 15:50(15:50/m) 90cal 3.79/6.84mph
9) 1m - 14:51(14:51/m) 90cal 4.04/7.31mph
10) 1m - 15:38(15:38/m) 85cal 3.84/6.12mph
11) 1m - 14:40(14:40/m) 91cal 4.09/7.8mph
12) 1m - 14:31(14:31/m) 92cal 4.13/6.78mph
13) 1m - 15:37(15:37/m) 90cal 3.84/6.5mph
14) 1m - 15:53(15:53/m) 84cal 3.78/5.93mph
15) 1m - 14:43(14:43/m) 90cal 4.08/6.51mph
16) 1m - 17:23(17:23/m) 83cal 3.45/5.62mph
17) 1m - 17:49(17:49/m) 87cal 3.37/19.38mph
18) 1m - 14:39(14:39/m) 92cal 4.09/6.07mph
19) 1m - 17:24(17:24/m) 80cal 3.45/4.31mph
20) 1m - 16:54(16:54/m) 80cal 3.55/5.37mph
21) 1m - 16:33(16:33/m) 85cal 3.63/6.85mph
22) 1m - 16:30(16:30/m) 82cal 3.64/5.55mph
23) 1m - 18:54(18:54/m) 85cal 3.18/4.36mph
24) 1m - 16:49(16:49/m) 82cal 3.57/6.04mph
25) 1m - 18:38(18:38/m) 87cal 3.22/5.7mph
26) 0.57m - 10:12(17:59/m) 47cal 3.34/5.71mph

Split Summary
===
1) 1m - 21:35(21:35/m)
2) 0.3m - 5:35(18:35/m)

avoiding the little yappy things Ralph doesn't like.
There is a blister on my little toes I've only just noticed.

Split Summary
===
1) 1m - 24:30(24:30/m)
2) 0.23m - 5:30(23:40/m)

Had to get back in time for the food-shop delivery - lots of healthy choices
Think that's enough for this morning's active recovery anyway, sorry Ralph!

Split Summary
===
1) 1m - 22:20(22:20/m)
2) 0.84m - 17:51(21:10/m)

Split Summary
===
1) 1m - 24:09(24:09/m)
2) 0.29m - 6:45(23:28/m)

Continuing "active recovery" with a short bug squishing loop from the Co-op whilst doing the errands/shopping.

(Decided against walking in/out as needed washing powder and loo roll, pain to carry!)

Split Summary
===
1) 1m - 17:35(17:35/m)
2) 0.23m - 3:50(16:32/m)

Adriene 30 days Home - day 1
It's been a long while since I did more than a basic morning 10 mins yoga. Got a bit bored, but was a nice gentle session and I found where all the tight bits are.

Pretty sky this morning
A few twinges and minor grumbles, but otherwise feeling fine.

Split Summary
===
1) 1m - 20:05(20:05/m)
2) 1m - 19:10(19:10/m)
3) 0.1m - 2:00(19:42/m)

Legs still tired!

shoes chosen for comfort rather than grip in the mud.

Split Summary
===
1) 1m - 13:03(13:03/m) 96cal 4.6/5.73mph
2) 1m - 12:44(12:44/m) 104cal 4.71/5.46mph
3) 1m - 12:28(12:28/m) 109cal 4.82/5.93mph
4) 0.13m - 1:34(11:51/m) 15cal 5.06/5.96mph

Shortened because boot rubbing on sore little toe and I need to go for a run!

Split Summary
===
1) 1m - 21:46(21:46/m)
2) 0.36m - 7:35(21:09/m)

inc 3 x 3 and 2 x 4 tricpes pushups

raining again - an I forgot my torch and the f'ing horses have been on the FOOTpath and churned it all up.

Not the nicest walk ever

Split Summary
===
1) 1m - 20:55(20:55/m)
2) 0.32m - 7:20(23:09/m)

Using the weird thumpy (and much too heavy) massage thing that the kids bought me and a bit of spiky ball rolling to see if beating up my ITB and tight quads would release knee a bit. No idea if it works or not. Put Voltarol on afterwards - hope that does help!.

all hollow hold or roll-up/back based, my poor abs!

Windy - the mud and puddles are back.

Split Summary
===
1) 1m - 20:36(20:36/m)
2) 1m - 18:50(18:50/m)
3) 0.18m - 4:00(21:42/m)

Program 1, level 3. Left knee has been grumbly last 24 hrs, thought I'd see if it minded cycling.
Knee OK, but it's so boring!
machine said 16 min, 7KM, 230 calories.
Fitbit says HR 91 Av, 118 max and 29 calories.

( I guess the truth on cals is somewhere between the two and towards the lower end!)

See how knee is later and if OK work out how to use the various boxes attached to that TV so it's not so boring.

Clear sky, big moon

Split Summary
===
1) 1m - 21:25(21:25/m)
2) 0.33m - 7:25(22:21/m)

A little test of the knee, a bit stop-start because I kept getting texts, etc, that I needed to deal with.
Think if I'm sensible and stay away from hills and anything speedy it will be OK? *fingers crossed*

Split Summary
===
1) 1m - 13:05(13:05/m) 104cal 4.59/5.9mph
2) 1m - 12:18(12:18/m) 107cal 4.88/5.7mph
3) 0.16m - 1:51(11:40/m) 19cal 5.14/5.45mph

An early start as have had to be taxi for youngest going to an "interview" about work experience.

Grey and windy
but twilight, not dark

Split Summary
===
1) 1m - 22:00(22:00/m)
2) 0.3m - 6:10(20:40/m)

That was quite hard work into the wind for an "easy" run.

Knee occasionally "there" but not painful.

Split Summary
===
1) 1m - 12:26(12:26/m) 107cal 4.83/5.79mph
2) 1m - 11:38(11:38/m) 116cal 5.16/6.17mph
3) 1m - 12:07(12:07/m) 113cal 4.95/6.04mph
4) 1m - 12:07(12:07/m) 112cal 4.95/5.97mph
5) 0.59m - 6:56(11:51/m) 66cal 5.06/6.58mph

wind has dropped - so has the temp brrrr

Spent time trying to identify a bird? animal call - sounded more like a kookaburra than anything I'd expect to hear here! - stumped...

Split Summary
===
1) 1m - 24:45(24:45/m)
2) 0.27m - 6:00(21:49/m)

bright and very breezy - the weather, not me!

Split Summary
===
1) 1m - 23:15(23:15/m)
2) 0.13m - 3:35(28:33/m)

WSW-ing, bug squishing, treasure hunt run.
Very easy pace, but legs feel heavy and tired - and it's bloody windy again.

Split Summary
===
1) 1m - 13:01(13:01/m) 98cal 4.61/7.59mph
2) 1m - 12:01(12:01/m) 108cal 4.99/6.35mph
3) 1m - 12:23(12:23/m) 107cal 4.85/6.58mph
4) 1m - 12:32(12:32/m) 106cal 4.78/5.94mph
5) 1m - 12:28(12:28/m) 106cal 4.81/6.29mph
6) 1m - 12:13(12:13/m) 112cal 4.91/6.08mph
7) 0.44m - 5:13(11:48/m) 49cal 5.08/5.91mph

the warm up thing 5 x 4 triceps pressups to log

Split Summary
===
1) 1m - 20:20(20:20/m)
2) 1m - 19:50(19:50/m)
3) 0.26m - 5:30(21:08/m)

Still a little breezy - the tractor-rut puddles have grown again and have waves on!

Split Summary
===
1) 1m - 20:40(20:40/m)
2) 0.41m - 9:05(22:08/m)

Have been following the TAO-bot for recovery after SS, but today it has decided that I'm tired and 2 miles is enough. hmm, had a bug to squash, 2 miles isn't really worth it is it? so I did 1 mile really easy with 3.30 30 run walk as usual and then 2 miles keeping as easy as I could, but without the walk breaks - except for up the footbridge on the way home. About time I got used to running a bit more without the walks.

Split Summary
===
1) 1m - 12:56(12:56/m) 103cal 4.64/5.61mph
2) 1m - 11:53(11:53/m) 116cal 5.05/6.21mph
3) 1m - 12:26(12:26/m) 109cal 4.83/5.93mph
4) 0.02m - 13(12:05/m) 1cal 4.97/5.03mph

falling apart Muckboot rubbing on heel/achilles, so cut this one shorter.

Split Summary
===
1) 1m - 20:45(20:45/m)
2) 0.76m - 15:55(20:53/m)

trying to avoid the muddiest bits, playing with B and her two labs and the two young hooligan puppies. Think they've worn Ralph out!

Split Summary
===
1) 1m - 24:55(24:55/m)
2) 0.16m - 3:25(21:17/m)

Home from the station the longer way around - didn't trust the path not to have flooded as the river has risen further.
Forgot to stop app!.

Split Summary
===
1) 1m - 17:05(17:05/m)
2) 0.61m - 53:25(1:27:59/m)

To station, far enough down the platform to tick over the mile
Surprised the path wasn’t flooded

Split Summary
===
1) 1m - 18:10(18:10/m)
2) 0.04m - 1:00(23:14/m)

cut short recording due to lack of phone battery - need to edit!
Wettest I've seen the fields for a very long time!

Split Summary
===
1) 0.32m - 8:30(26:55/m)

must remember to have an early breakfast before Pilates, I left it too late and hadn't bothered to eat and really ran out of oomph.
lots of dead bug variations and shoulder stand moves today. Bloody hard work!

Forgot to stop app when got in as Ralph had overdone the chasing around and was limping again
Seems happy enough now, but I guess his age is getting to him

Split Summary
===
1) 1m - 21:20(21:20/m)
2) 0.77m - 39:40(51:42/m)

My legs have no oomph whatsoever, assume the SS is still weighing them down a bit maybe?
Knee seems to have stopped grumbling for now

edited as fitbit has finally sync' HR data - which looks awful for such a slow run

Split Summary
===
1) 1m - 13:03(13:03/m) 99cal 4.6/5.88mph
2) 1m - 12:24(12:24/m) 111cal 4.84/8.5mph
3) 1m - 12:31(12:31/m) 106cal 4.8/7.06mph
4) 1m - 12:10(12:10/m) 112cal 4.93/6.58mph
5) 0.27m - 3:16(12:08/m) 30cal 4.95/5.72mph

Walk home with the shopping - didn't think either poppadoms or a pot of yogurt would survive a jog home!
Split Summary
===
1) 1m - 17:30(17:30/m)
2) 0.03m -

3.30/30s utility-jog into town, not happy with where HR is for this pace right now.
Split Summary
===
1) 1m - 12:45(12:45/m) 147/156bpm 122cal 4.71/5.88mph
2) 0.03m - 18(10:42/m) 156/157bpm 3cal 5.61/5.63mph

TAO-bot perceived effort test, loop chosen to squish today's bug. 2.5 miles without a walk break is the longest I've run easy for a while - probably since the last time I did one of these.
see from HR that it wasn't really easy either
(4 mins deducted from overall time for the stand and measure HR bits)

Split Summary
===
1) 0.01m - 2:00(3:19:33/m) 67/86bpm 2cal 0.3/1.82mph
2) 0.39m - 5:00(12:40/m) 125/140bpm 38cal 4.74/6.38mph
3) 2.51m - 29:40(11:50/m) 146/153bpm 287cal 5.07/6.38mph
4) 0.01m - 2:00(3:25:24/m) 128/153bpm 11cal 0.29/4.82mph

Back to MrC's car, trying to keep up with him and also not slide around on the ice. lots of walk breaks!

Split Summary
===
1) 1m - 11:47(11:47/m) 107cal 5.09/6.52mph
2) 0.78m - 10:04(12:55/m) 82cal 4.64/7mph

Home from Tescos (where MrC dropped me off) with some shopping

Split Summary
===
1) 1m - 13:02(13:02/m) 103cal 4.6/5.98mph
2) 0.14m - 1:37(11:57/m) 13cal 5.02/5.74mph

With ex SPA staff who are Moonwalk training - and MrC, who isn't

To Danish Camp to meet the SPA walkers

Very icy o Budna Rd, glad the mud on Sheerhatch wood and wood lane was frozen

Split Summary
===
1) 1m - 13:02(13:02/m) 102cal 4.61/6.16mph
2) 1m - 12:56(12:56/m) 102cal 4.64/5.6mph
3) 1m - 12:59(12:59/m) 100cal 4.62/5.73mph
4) 1m - 11:20(11:20/m) 117cal 5.29/6.18mph
5) 0.69m - 8:05(11:45/m) 79cal 5.11/5.99mph

Head clearer in the sunshine.
TAO-bot said to rest, I ignored it.

don't like the HR numbers though

Split Summary
===
1) 1m - 12:22(12:22/m) 109cal 4.85/6.23mph
2) 1m - 11:50(11:50/m) 114cal 5.07/6.03mph
3) 1m - 12:06(12:06/m) 110cal 4.96/6.77mph
4) 1m - 11:47(11:47/m) 114cal 5.09/6.18mph
5) 0.46m - 5:39(12:12/m) 50cal 4.91/6.02mph

Squeezed in before window fitters arrive - the first time I've worn Tony torch for a run for ages! - worn more to be seen than see.
Put in some bits of effort, stopped to play with some dogs.

Fitters still not here, could have stayed out longer, grrr!

Split Summary
===
1) 1m - 13:01(13:01/m) 100cal 4.61/5.36mph
2) 1m - 11:27(11:27/m) 113cal 5.24/6.58mph
3) 0.71m - 7:39(10:47/m) 80cal 5.57/6.83mph

Lots of prone and plank work, DOMS in glutes is just MS.

Planks with side twist-dips ie hip bone to floor 10 on each side, without stopping got HR up to ~130!
Shoulders and wrists quite sore now.

Good to escape the house for a bit

Kingfisher way along the river bank appears to be being maintained at the moment - no limboing required, mostly more or less runnable and it'll be nice when the mud dries/freezes
A couple of long waits to cross roads.

HR numbers looking more normal

Split Summary
===
1) 1m - 12:24(12:24/m) 108cal 4.84/5.66mph
2) 1m - 12:18(12:18/m) 110cal 4.88/5.88mph
3) 1m - 12:10(12:10/m) 109cal 4.93/6.29mph
4) 1m - 11:57(11:57/m) 111cal 5.02/6.35mph
5) 1m - 12:36(12:36/m) 100cal 4.76/5.9mph
6) 1m - 13:19(13:19/m) 97cal 4.51/5.95mph
7) 0.44m - 4:58(11:14/m) 50cal 5.34/6.68mph

just enough to squish the bug - with a little more effort in the middle, because sometimes that's just what feels good
Split Summary
===
1) 1m - 12:09(12:09/m) 113cal 4.94/11.05mph
2) 1m - 11:23(11:23/m) 119cal 5.27/6.38mph
3) 0.89m - 10:38(11:58/m) 99cal 5.01/6.63mph

I've decided to go back to the TAO-bot for a bit of discipline. Today it told me to run 3x3 min at 9mm
Oof - it's a while since I've tried that. Bloody hard work and I couldn't quite hit the pace - disappointed I'm a long where off I should be.

(Paused watch briefly for an extra rest before #3 as met K and her two Springer puppies)

TAO tells me my run started at the W3W location ///trials.beginning.deflated - got that right then!

Split Summary
===
1) 1.35m - 16:27(12:14/m) 149cal 4.9/5.83mph
2) 0.19m - 3:00(16:09/m) 15cal 3.72/4.79mph
3) 0.32m - 3:00(9:15/m) 36cal 6.49/7.22mph
4) 0.18m - 3:00(16:35/m) 16cal 3.62/7.43mph
5) 0.33m - 3:00(9:13/m) 37cal 6.52/8.06mph
6) 0.18m - 3:00(16:38/m) 15cal 3.61/7.38mph
7) 0.32m - 3:00(9:15/m) 36cal 6.48/7.45mph
8) 1m - 11:58(11:56/m) 114cal 5.03/7.72mph