Rosehip

Last on at 10pm, 19th Sep 2024

F60 Bedfordshire

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STATUS Probably muddy

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. 2025 L50 charity page justgiving.com Show More...

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? Montane Lakeland 50!

Recent Blogs
bridge to 10K wk 2	15th Sep
Bridge to 10k, week one	7th Sep
August - Ultrato5K - done :)	31st Aug
U25K -week3	25th Aug
U25K - week 2	Aug 2024

My parkrun
No parkrun selected

Recent Training
19th Sep	Yoga	0mi	20:51
18th Sep	Run-Walk	5.2mi	1:08:53
17th Sep	Strides	3mi	40:01
16th Sep	Run-Walk	5.2mi	1:09:48
14th Sep	Steady-State	4mi	52:36

Planned Races
Shillington Shuffle	17th Nov
Stansted Stagger	5th Jan
F’Laps	5th Jul
Lakeland 50	Jul 25

12 Month Benchmarks	Run
100m	27
200m	1:02
Mile	10:15
5k	36:28
5mi	1:00:19
10k	1:17:00
10mi	2:18:47
Half	3:33:41
20mi	5:37:00
Mara	7:27:01
50k	12:18:18
40mi	15:34:50
75k	18:56:15

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1200

Recent Threads
Mundane thread
Lakeland 100(and 5) and 50. 2022 onwards 😁
Connections (Only Connect fans)
Wordle fans
100 miles a month in 2024
Fetch Camper Vans

Followers (66)

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
400m	1							1:57 50.65								1:57 7:51/mi	50.65
1mi	14					9:19 51.20		8:58 54.40	9:12 53.62		10:52 46.45	9:59 51.15	9:58 51.85	10:22 49.85	10:15 51.02	8:58 8:58/mi	54.40
4km	1												27:37 51.01			27:37 11:07/mi	51.01
5km	20		31:15 51.11	29:52 54.61				31:10 54.68	32:36 52.28	31:35 54.57	36:17 48.61	34:58 51.03	33:45 53.31	39:27 46.32		29:52 9:37/mi	54.68
5mi	1			52:46 49.89												52:46 10:33/mi	49.89
10km	7	1:10:19 46.39	1:15:12 43.38	1:00:21 55.20	1:04:38 51.54			1:10:38 48.79								1:00:21 9:43/mi	55.20
8.1mi	1			1:35:03 45.82												1:35:03 11:44/mi	45.82
14km	1									2:03:56 41.11						2:03:56 14:15/mi	41.11
15km	2									2:01:43 45.02		2:14:08 41.88				2:01:43 13:04/mi	45.02
10mi	1							1:57:13 48.47								1:57:13 11:43/mi	48.47
13.1mi	14		2:20:40 50.69	2:15:48 53.11	2:16:57 52.67	2:14:10 54.39			2:26:34 52.25	2:24:55 52.85		2:51:40 46.33				2:14:10 10:15/mi	54.39
17.5mi	1												4:47:00 37.72			4:47:00 16:24/mi	37.72
18mi	3												5:27:54 34.47	5:33:00 34.40		5:27:54 18:13/mi	34.47
18.5mi	1												5:34:30 34.32			5:34:30 18:05/mi	34.32
20mi	3				3:44:01 50.29	3:48:34 49.89	3:59:33 48.19									3:44:01 11:12/mi	50.29
25.4mi	1										7:07:00 36.52					7:07:00 16:49/mi	36.52
25.6mi	1												7:55:00 34.00			7:55:00 18:33/mi	34.00
26.2mi	5			5:44:15 42.80	5:26:26 45.69		5:41:55 44.72					7:26:51 36.53				5:26:26 12:28/mi	45.69
26.5mi	2													8:50:00 32.07	7:35:00 37.88	7:35:00 17:10/mi	37.88
27mi	1										8:57:00 31.05					8:57:00 19:53/mi	31.05
50km	2				7:10:38 42.66								8:06:45 41.35			7:10:38 13:52/mi	42.66
35mi	1						9:18:49 38.94									9:18:49 15:58/mi	38.94
50mi	4											22:05:32 27.21	19:43:40 30.88	19:46:24 31.24	20:25:54 30.66	19:43:40 23:40/mi	31.24

Date	Planned Races			Distance
26 Jul	Lakeland 50 Confirmed			50mi
5 Jul	F’Laps			24hr
5 Jan	Stansted Stagger			26.2mi
17 Nov	Shillington Shuffle Confirmed			18mi
2024		Result	WAVA	Distance
27 Jul	Lakeland 50 SB	20:25:54	30.66	50mi
6 Jul	F’Laps	0 / 0	0.00	24hr
23 Jun	Herts Hobble - Long PB	7:35:00	37.88	26.5mi
26 May	Greensand Country Ultra		0.00	50km
1 Apr	April Virtual Mile SB	10:15	51.02	1mi
2023		Result	WAVA	Distance
19 Nov	Steppingly Step medium Course SB	5:33:00	34.40	18mi
7 Oct	The Doctor K Cup SB	39:27	46.32	5km
29 Jul	Lakeland 50 SB	19:46:24	31.24	50mi
8 Jul	Ultimate Trails 55km		0.00	55km
1 Jul	July Virtual Mile SB	10:22	49.85	1mi
25 Jun	Herts Hobble - Long SB	8:50:00	32.07	26.5mi
10 Jun	Greensand Country Ultra		0.00	50km
1 Apr	April Virtual Mile	10:53	47.48	1mi
5 Mar	Chiltern Kanter Short Course	5:50:00	32.30	18mi
1 Mar	March Virtual Mile	10:53	47.48	1mi
1 Feb	February Virtual Mile	10:55	47.34	1mi
31 Jan	January Virtual Mile	11:01	46.91	1mi
2022		Result	WAVA	Distance
3 Dec	Jingle Mile : It's Happening Again SB	9:58	51.85	1mi
3 Dec	Storeys Field parkrun	33:52	53.31	5km
20 Nov	Sundon Saunter PB	5:27:54	34.47	18mi
25 Sep	Bimbo Global Race		0.00	10km
30 Jul	Lakeland 50 PB	19:43:40	30.88	50mi
7 Jul	Hedgehog Challenge	21 / 0	0.00	6hr
2 Jul	Storeys Field parkrun SB	33:45	52.87	5km
14 Jun	Red Kite Challenge	21 / 0	0.00	6hr
29 May	Greensand Country Ultra SB	8:06:45	41.35	50km
10 Apr	Essex Walker Short Course PB	4:47:00	37.72	17.5mi
31 Mar	Mad March Virtual 4K PB	27:37	51.01	4km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
6 Mar	Hannington Hike Short Course PB	5:34:30	34.32	18.5mi
9 Jan	Stansted Stagger PB	7:55:00	34.00	25.6mi
2021		Result	WAVA	Distance
11 Dec	Fetch December Mile (Cambridge) SB	9:59	51.15	1mi
21 Nov	St Neots Riverside Half Marathon		0.00	13.1mi
6 Nov	Helvellyn Trail Challenge 15K SB	2:14:08	41.88	15km
31 Oct	Roo Race #1 Halloween 10K		0.00	10km
17 Oct	Cambridge Half Marathon SB	2:51:40	46.33	13.1mi
2 Oct	The Doctor K Cup SB	34:58	51.03	5km
24 Jul	Lakeland 50 SB	22:05:32	27.21	50mi
6 Jun	Coniston Marathon SB	7:26:51	36.53	26.2mi
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
5 Dec	Virtual Jingle Mile SB	10:52	46.45	1mi
17 Oct	The Doctor K Cup SB	36:17	48.61	5km
1 Mar	Hannington Hike PB	8:57:00	31.05	27mi
5 Jan	Stansted Stagger PB	7:07:00	36.52	25.4mi
2019		Result	WAVA	Distance
17 Nov	St Neots Riverside Half Marathon	2:31:13	51.28	13.1mi
27 Oct	Lakeland Trails in Ullswater - Trail Challenge PB	2:03:56	41.11	14km
26 Oct	Lakeland Trails in Helvellyn - Trail Challenge PB	2:01:43	45.02	15km
31 Jul	Doug Anderson 5k	31:52	54.09	5km
13 Jul	Bedford Bridges Challenge		0.00	10km
3 Mar	Cambridge Half Marathon SB	2:24:55	52.85	13.1mi
16 Feb	Carlisle parkrun	33:34	51.35	5km
12 Jan	Great Denham parkrun SB	31:35	54.57	5km
1 Jan	Pocket parkrun	32:39	52.79	5km
2018		Result	WAVA	Distance
1 Dec	Snow White and the Seventh Jingle Mile SB	9:12	53.62	1mi
18 Nov	St Neots Riverside Half Marathon	2:26:59	52.10	13.1mi
14 Oct	Great Eastern Run SB	2:26:34	52.25	13.1mi
24 Feb	Big Fetch Mile - Bedford	9:16	52.64	1mi
10 Feb	Bedford parkrun SB	32:36	52.28	5km
2017		Result	WAVA	Distance
9 Dec	Bedford parkrun SB	31:10	54.68	5km
2 Dec	Jingle Mile Ep VI: The Return of the Fetchi PB	8:58	54.40	1mi
25 Nov	Bedford parkrun	32:35	52.30	5km
18 Nov	Bedford parkrun	32:30	52.44	5km
1 Jul	Bedfordshire Clangtastic Mile - 400 m PB	1:57	50.65	400m
1 Jul	Big Fetch Mile - Bedford	9:09	52.71	1mi
24 Jun	Bedford parkrun	32:40	51.59	5km
18 Jun	Run Bedford 10k SB	1:10:38	48.79	10km
19 Mar	Draycote Water 10 PB	1:57:13	48.47	10mi
2016		Result	WAVA	Distance
5 Jun	Northants Ultra 35 Shires & Spires PB	9:18:49	38.94	35mi
15 May	Spring Flitch Way Marathon SB	5:41:55	44.72	26.2mi
3 Apr	Oakley 20 SB	3:59:33	48.19	20mi
20 Mar	Enigma Week @ the Knees Day 7 of 7	5:45:59	44.20	26.2mi
2015		Result	WAVA	Distance
12 Dec	Jingle Mile IV: A New Hope SB	9:19	51.20	1mi
15 Nov	St Neots Riverside Half Marathon	2:36:14	47.27	13.1mi
29 Mar	Oakley 20 SB	3:48:34	49.89	20mi
8 Mar	Cambridge Half Marathon PB	2:14:10	54.39	13.1mi
2014		Result	WAVA	Distance
16 Nov	St Neots Riverside Half Marathon	2:21:17	51.65	13.1mi
13 Sep	Thames Path Challenge 2nd 50K PB	7:10:38	42.66	50km
6 Jul	Enigma Summer Marathon PB	5:26:26	45.69	26.2mi
25 May	Vitality London 10,000 SB	1:04:38	51.54	10km
18 Apr	The Bletchley Enigma Marathon		0.00	26.2mi
23 Mar	Oakley 20 PB	3:44:01	50.29	20mi
9 Mar	Cambridge Half Marathon SB	2:16:57	52.67	13.1mi
2013		Result	WAVA	Distance
14 Dec	Bedford parkrun PB	29:52	54.61	5km
17 Nov	St Neots Riverside Half Marathon	2:17:56	52.29	13.1mi
13 Oct	Great Eastern Run SB	2:15:48	53.11	13.1mi
6 Oct	Standalone 10K PB	1:00:21	55.20	10km
21 Jul	Olympic Park Anniversary Run PB	52:46	49.89	5mi
30 Jun	Abbey 10k	1:07:25	48.88	10km
22 Jun	Colworth Trail Race 8 PB	1:35:03	45.82	8.1mi
11 May	Bedford parkrun	30:09	53.52	5km
21 Apr	London Marathon SB	5:44:15	42.80	26.2mi
2012		Result	WAVA	Distance
18 Nov	St Neots Riverside Half Marathon	2:21:22	50.44	13.1mi
14 Oct	Great Eastern Run SB	2:20:40	50.69	13.1mi
9 Jun	Bedford parkrun SB	31:15	51.11	5km
27 May	Vitality London 10,000 SB	1:15:12	43.38	10km
21 Apr	bedford parkrun	32:21	49.37	5km
14 Apr	bedford parkrun	32:16	49.50	5km
11 Mar	Silverstone Half Marathon	2:40:58	43.82	13.1mi
2011		Result	WAVA	Distance
27 Nov	RNLI Woburn Reindeer Run SB	1:10:19	46.39	10km
9 Oct	willow 10k	1:11:03	45.92	10km
24 Jul	Race4life Bedford (5k)	34:00	46.52	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
2024	7	12	18	17	36	12	38	23	16	0	0	0	179
2024	0.5	0.5	0	0	0	0	1.2	0	0.6	0	0	0	2.8
2024	102	100	103	115	51	118	122	60	40	0	0	0	812
2023	7	28	14	24	35	24	19	21	37	17	16	22	263
2023	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2023	108	102	114	102	118	106	129	102	46	79	88	69	1163
2022	5	2	13	11	8	12	14	15	21	22	21	25	169
2022	0	0	0.5	0	0	0.3	0	0	0	0	0	0	0.8
2022	107	100	132	123	148	78	150	72	46	64	100	101	1223
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	76	78	55	103	9	0	0	11	0	0	0	3	335
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

Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30
-	3mi, 39:32 Run - General week 6 run 3 - run 25 minutes added 60/60s to the warm up again bit cooler today, starting to feel easier, may have upped the effort very slightly in last couple of minutes to be sure of hitting 2 miles for the run bit perf cond 3 at start 3.0 base, load 65 79% compliance. 1) 0.17mi - 3:00(17:21/mi) 64/74bpm [1110b/mi] 15cal 132/182W 2) 0.08mi - 1:00(12:48/mi) 84/93bpm [1076b/mi] 8cal 207/247W 3) 0.06mi - 1:00(15:56/mi) 100/114bpm [1593b/mi] 8cal 201/251W 4) 0.08mi - 1:00(12:20/mi) 112/119bpm [1381b/mi] 8cal 212/251W 5) 0.06mi - 1:00(15:56/mi) 118/124bpm [1881b/mi] 7cal 160/256W 6) 0.08mi - 1:00(12:10/mi) 114/122bpm [1387b/mi] 8cal 203/226W 7) 0.06mi - 1:00(16:00/mi) 123/127bpm [1967b/mi] 7cal 186/244W 8) 1mi - 12:32(12:32/mi) 143/151bpm [1793b/mi] 106cal 224/253W 9) 1mi - 12:21(12:21/mi) 151/158bpm [1866b/mi] 108cal 227/251W 10) 0.01mi - 6(11:55/mi) 158/158bpm [1883b/mi] 1cal 226/228W 11) 0.31mi - 5:00(16:18/mi) 132/159bpm [2151b/mi] 32cal 151/231W 12) 0.03mi - 32(16:35/mi) 120/124bpm [1990b/mi] 3cal 102/139W 25th Aug 2024, 11:06am Jaks wrote: Well done 👏 25th Aug 2024, 11:11am Rosehip wrote: thanks Jaks :) 25th Aug 2024, 11:21am northernslowcoach wrote: Well run :) 25th Aug 2024, 1:03pm RRR-CAZ 🇬🇧 wrote: Good run 🏃‍♀️ 25th Aug 2024, 1:41pm Rosehip wrote: thanks both :) 25th Aug 2024, 3:04pm Velociraptor wrote: Well done :) 25th Aug 2024, 3:44pm Rosehip wrote: thanks V'rap :) Add a comment	3.2mi, 41:55 Run - Run-Walk Split from the app progression (would be 28 minutes today) just because I'm contrary and also because it's very warm and a bit windy. EDIT on rechecking the app, wk 7 was 25 minutes for each of the 3 runs, missing wk 7 altogether. 3x10 minutes felt a lot harder today and am blaming the weather. performance condition +2 at start (-5 by the end) execution score 69% 3.0 base, load 64 1) 0.11mi - 2:00(18:29/mi) 76/82bpm [1404b/mi] 9cal 125/169W 2) 0.08mi - 1:00(12:25/mi) 95/110bpm [1180b/mi] 8cal 213/248W 3) 0.06mi - 1:00(16:14/mi) 107/114bpm [1737b/mi] 7cal 173/265W 4) 0.08mi - 1:00(12:12/mi) 103/115bpm [1257b/mi] 7cal 197/243W 5) 0.06mi - 1:00(15:30/mi) 113/117bpm [1751b/mi] 8cal 201/237W 6) 0.08mi - 1:00(12:44/mi) 111/119bpm [1413b/mi] 8cal 205/224W 7) 0.06mi - 1:00(15:44/mi) 116/122bpm [1826b/mi] 8cal 188/230W 8) 0.79mi - 10:00(12:38/mi) 137/147bpm [1731b/mi] 85cal 227/294W 9) 0.06mi - 1:00(16:35/mi) 138/145bpm [2288b/mi] 7cal 167/228W 10) 0.79mi - 10:00(12:37/mi) 147/155bpm [1855b/mi] 84cal 221/268W 11) 0.06mi - 1:00(16:39/mi) 147/154bpm [2447b/mi] 7cal 150/213W 12) 0.79mi - 10:00(12:43/mi) 154/163bpm [1957b/mi] 87cal 224/257W 13) 0.06mi - 1:00(15:42/mi) 152/158bpm [2386b/mi] 7cal 186/257W 14) 0.06mi - 55(16:20/mi) 136/141bpm [2221b/mi] 6cal 152/163W 26th Aug 2024, 2:19pm northernslowcoach wrote: Well done - I’m trying to persuade myself to get out there… 26th Aug 2024, 2:20pm Jaks wrote: Well done, make sure you do the 28 minute run though. You know you can do it👏 26th Aug 2024, 2:21pm Rosehip wrote: thanks :) - get that kit on and go, you know you want to ! 26th Aug 2024, 2:29pm Rosehip wrote: tomorrow Jaks :) 26th Aug 2024, 2:30pm Jaks wrote: 😁 26th Aug 2024, 3:39pm Ness wrote: Well done 👏 26th Aug 2024, 4:15pm Rosehip wrote: thank you :) 26th Aug 2024, 4:29pm Velociraptor wrote: Well done 😀 26th Aug 2024, 5:34pm Rosehip wrote: thanks V'rap :) Add a comment	2.9mi, 38:04 Run - Steady-State The proper wk8 run1 - 28 mins 60/30s for warmup. went the wrong way around the loop for wind direction/the only slight up. execution score 79% pc+3 at start, -2 to finish 3.0 base, load 66 1) 0.11mi - 2:00(17:38/mi) 82/86bpm [1446b/mi] 11cal 120/179W 2) 0.08mi - 1:00(12:25/mi) 100/120bpm [1241b/mi] 7cal 207/243W 3) 0.03mi - 30(15:49/mi) 122/124bpm [1929b/mi] 4cal 160/256W 4) 0.08mi - 1:00(12:39/mi) 121/127bpm [1531b/mi] 8cal 204/227W 5) 0.03mi - 30(16:20/mi) 127/128bpm [2074b/mi] 4cal 183/248W 6) 0.08mi - 1:00(13:05/mi) 126/130bpm [1648b/mi] 8cal 197/264W 7) 0.03mi - 30(15:54/mi) 130/132bpm [2067b/mi] 4cal 167/248W 8) 0.08mi - 1:00(12:18/mi) 126/132bpm [1549b/mi] 8cal 219/260W 9) 0.03mi - 30(16:58/mi) 130/134bpm [2206b/mi] 4cal 179/248W 10) 1mi - 12:46(12:46/mi) 144/152bpm [1838b/mi] 108cal 225/291W 11) 1mi - 12:32(12:32/mi) 153/159bpm [1917b/mi] 109cal 227/282W 12) 0.22mi - 2:42(12:27/mi) 158/160bpm [1966b/mi] 23cal 222/243W 13) 0.12mi - 2:00(16:22/mi) 149/160bpm [2440b/mi] 14cal 157/235W 27th Aug 2024, 12:55pm Ness wrote: Well done! 👏 27th Aug 2024, 1:00pm Rosehip wrote: thanks, Ness :) 27th Aug 2024, 1:25pm RRR-CAZ 🇬🇧 wrote: Good work 👍 27th Aug 2024, 2:04pm Rosehip wrote: thanks, Caz :) 27th Aug 2024, 3:33pm Jaks wrote: Well done Rosehip 👏 27th Aug 2024, 3:43pm Rosehip wrote: thanks, Jaks :) 27th Aug 2024, 4:11pm Velociraptor wrote: Well done 😀 27th Aug 2024, 4:40pm Rosehip wrote: thanks V'rap :) 27th Aug 2024, 8:31pm northernslowcoach wrote: Oops for wrong wind direction- well done :) 27th Aug 2024, 8:35pm Rosehip wrote: cheers coachie :) Add a comment	0.6mi, 9:21 Walk - General fish and chips Wednesday 1) 0.56mi - 9:21(16:34/mi) 84/101bpm [1391b/mi] 53cal 61/64rpm Add a comment 0mi, 26:10 Cross - Strength Carla’s scy aug 3 - 50 second sets Garmin is bobbins Need to do aug 4 this week as well 28th Aug 2024, 9:46am northernslowcoach wrote: 💪 28th Aug 2024, 10:16am Velociraptor wrote: Good work :) 28th Aug 2024, 10:19am Jaks wrote: Well done 👏 28th Aug 2024, 8:33pm Rosehip wrote: thanks ladies :) Add a comment	3.2mi, 41:57 Run - Steady-State wk 9 run 1, 30 minutes Quite hard going both on the dusty sandy tracks and also where the grass has been cut and left. started to struggle at about 25 mins, was very warm and quite an unexpected headwind - then got to a tractor tangle and paused to help grab a dog that was heading to the vehicles - so not a proper 30 minutes. Must be all in the head, though as I can't be any fitter thanI was just 4 weeks and ~50 miles ago Almost exactly the same distance logged as the first time following C25K and my first ever 30 minutes run in June 2011 70% execution score PC+3 at start, -3 at end 3.1 base (really? need to check if it's upped my max hr again, expected that to be given tempo) load 72 1) 0.12mi - 2:00(17:15/mi) 80/84bpm [1380b/mi] 11cal 130/196W 2) 0.08mi - 1:00(12:15/mi) 96/114bpm [1176b/mi] 8cal 208/239W 3) 0.03mi - 30(16:16/mi) 115/118bpm [1871b/mi] 4cal 196/270W 4) 0.08mi - 1:00(12:05/mi) 113/125bpm [1366b/mi] 8cal 206/241W 5) 0.03mi - 30(16:20/mi) 123/128bpm [2008b/mi] 4cal 196/241W 6) 0.08mi - 1:00(12:12/mi) 121/128bpm [1476b/mi] 8cal 211/242W 7) 0.03mi - 30(16:00/mi) 130/131bpm [2080b/mi] 4cal 205/248W 8) 0.08mi - 1:00(12:42/mi) 125/129bpm [1588b/mi] 8cal 197/226W 9) 0.03mi - 30(15:48/mi) 127/130bpm [2007b/mi] 4cal 183/229W 10) 1mi - 12:43(12:43/mi) 142/152bpm [1806b/mi] 109cal 224/263W 11) 1mi - 12:44(12:44/mi) 155/158bpm [1974b/mi] 110cal 226/303W 12) 0.36mi - 4:33(12:48/mi) 158/163bpm [2021b/mi] 40cal 219/243W 13) 0.06mi - 1:00(15:45/mi) 157/162bpm [2472b/mi] 8cal 131/233W 14) 0.18mi - 2:57(16:21/mi) 132/152bpm [2157b/mi] 18cal 136/161W 29th Aug 2024, 1:49pm Jaks wrote: Well done 👏 29th Aug 2024, 2:55pm Velociraptor wrote: Well done :) 29th Aug 2024, 3:46pm Rosehip wrote: thanks, both :) 29th Aug 2024, 4:02pm RRR-CAZ 🇬🇧 wrote: Well done good tractor swerving 🚜 29th Aug 2024, 7:06pm northernslowcoach wrote: Top dog wrangling and running :) 29th Aug 2024, 8:13pm Rosehip wrote: thank you :) Add a comment	4.1mi, 54:30 Run - Run-Walk Looking at how to adapt the bridge to 10k programmes I have into September Started with a 5 x 8 minutes with 90s walk breaks got really warm, despite forecast still saying 19-20 no 3 cut short by yesterday's dog - a pretty cocker puppy - deciding it wanted to play with me instead of walk with owner the other side of the field - more recall training required pc +3 at start, -3 at end 68% compliance 3.1 base ( forgot to check what it thinks my max hr is beforehand - it has put it up to 186 again, sure that's too high, have adjusted down again so expect different scores now) load 77 1) 0.05mi - 1:00(18:27/mi) 76/82bpm [1403b/mi] 4cal 78/161W 2) 0.03mi - 30(17:37/mi) 86/88bpm [1515b/mi] 3cal 134/147W 3) 0.08mi - 1:00(12:55/mi) 102/117bpm [1317b/mi] 7cal 208/234W 4) 0.03mi - 30(16:29/mi) 120/123bpm [1979b/mi] 4cal 172/241W 5) 0.08mi - 1:00(12:56/mi) 122/128bpm [1578b/mi] 8cal 213/235W 6) 0.03mi - 30(16:14/mi) 126/129bpm [2046b/mi] 4cal 152/222W 7) 0.08mi - 1:00(12:51/mi) 126/132bpm [1618b/mi] 7cal 203/225W 8) 0.03mi - 30(16:37/mi) 131/133bpm [2176b/mi] 4cal 182/232W 9) 0.08mi - 1:00(12:58/mi) 129/135bpm [1672b/mi] 9cal 222/260W 10) 0.03mi - 30(17:25/mi) 132/137bpm [2299b/mi] 4cal 155/249W 11) 0.63mi - 8:00(12:39/mi) 142/148bpm [1797b/mi] 68cal 226/269W 12) 0.09mi - 1:30(16:15/mi) 137/149bpm [2227b/mi] 11cal 160/262W 13) 0.62mi - 8:00(12:59/mi) 146/153bpm [1896b/mi] 68cal 224/260W 14) 0.09mi - 1:30(15:59/mi) 141/153bpm [2254b/mi] 11cal 162/229W 15) 0.59mi - 7:30(12:43/mi) 151/162bpm [1920b/mi] 62cal 216/272W 16) 0.09mi - 1:30(16:39/mi) 133/152bpm [2214b/mi] 10cal 137/172W 17) 0.62mi - 8:00(12:50/mi) 153/160bpm [1964b/mi] 66cal 221/262W 18) 0.09mi - 1:30(16:35/mi) 151/161bpm [2503b/mi] 10cal 146/227W 19) 0.64mi - 8:00(12:34/mi) 157/162bpm [1974b/mi] 67cal 220/243W 20) 0.09mi - 1:30(16:39/mi) 152/162bpm [2531b/mi] 10cal 149/231W 30th Aug 2024, 11:34am Ness wrote: Well done! 👏 30th Aug 2024, 11:59am Rosehip wrote: thanks, Ness :) 30th Aug 2024, 12:05pm Bintmcskint wrote: Good running, RH :-) 30th Aug 2024, 12:08pm Rosehip wrote: thanks, Bint :) 30th Aug 2024, 12:10pm Jaks wrote: Well run 👏 30th Aug 2024, 12:36pm Rosehip wrote: thanks, Jaks :) 30th Aug 2024, 2:32pm RRR-CAZ 🇬🇧 wrote: Busy session well done 30th Aug 2024, 2:45pm Velociraptor wrote: Well done :) 30th Aug 2024, 3:03pm Rosehip wrote: thanks both :) 30th Aug 2024, 6:36pm northernslowcoach wrote: Well done and aww for puppies :) 30th Aug 2024, 6:47pm Rosehip wrote: thanks :) it's really cute but very naughty Add a comment
Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6
3.1mi, 39:48 Run - Steady-State U25K done a bit cooler today, enjoyed that - were some bits a little tougher where the track was sandy -slippy or into more wind - from the wrong direction- than I was expecting, but otherwise feels pretty easy sub40 is OK for effort level pc+2 at start -2 at end 3.0 base load 71 On 23rd June 2011 my log says: "woo hoo that's my first 5K without any walk breaks" in a time of 37:35. A little slower, this time but no idea what my hr was back then and I'm somewhat older - so that's OK 1) 1mi - 12:55(12:55/mi) 141/148bpm [1821b/mi] 106cal 222/293W 2) 1mi - 12:45(12:45/mi) 150/155bpm [1912b/mi] 106cal 218/285W 3) 1mi - 12:39(12:39/mi) 155/159bpm [1960b/mi] 107cal 221/271W 4) 0.12mi - 1:26(12:00/mi) 157/158bpm [1883b/mi] 13cal 225/234W 5) 0.01mi - 3(8:48/mi) 158/158bpm [1390b/mi] 1cal 231/231W 31st Aug 2024, 10:15am northernslowcoach wrote: Excellent pacing 👍 31st Aug 2024, 10:24am Rosehip wrote: thank you :) 31st Aug 2024, 10:51am Jaks wrote: Congratulations on finishing your U25k bunting 31st Aug 2024, 10:52am Jaks wrote: That buntings a bit small 😂, have a 👏👏 instead. 31st Aug 2024, 11:15am RRR-CAZ 🇬🇧 wrote: Excellent 👍 31st Aug 2024, 11:44am Rosehip wrote: thanks both :) 31st Aug 2024, 11:50am Ness wrote: Well done 👍 31st Aug 2024, 11:52am Rosehip wrote: thanks Ness :) 31st Aug 2024, 7:13pm Velociraptor wrote: Well done :) 31st Aug 2024, 7:23pm Rosehip wrote: thanks V'rap :) Add a comment 0.5mi, 7:19 Run - Warm Up 1) 0.05mi - 1:00(18:27/mi) 83/86bpm [1532b/mi] 4cal 139/209W 2) 0.03mi - 30(15:43/mi) 88/90bpm [1383b/mi] 3cal 177/191W 3) 0.08mi - 1:00(12:28/mi) 102/119bpm [1271b/mi] 8cal 211/232W 4) 0.03mi - 30(14:54/mi) 122/126bpm [1819b/mi] 4cal 200/227W 5) 0.08mi - 1:00(12:33/mi) 123/130bpm [1545b/mi] 9cal 207/235W 6) 0.03mi - 30(15:55/mi) 130/131bpm [2069b/mi] 4cal 200/253W 7) 0.08mi - 1:00(12:32/mi) 127/130bpm [1592b/mi] 8cal 216/239W 8) 0.03mi - 30(15:48/mi) 129/132bpm [2039b/mi] 4cal 183/239W 9) 0.08mi - 1:00(12:20/mi) 128/133bpm [1579b/mi] 8cal 215/241W 10) 0.02mi - 19(14:58/mi) 133/134bpm [1991b/mi] 3cal 222/251W Add a comment	0mi, 26:30 Cross - Strength 4 rounds of Erin's warm up first found the resistance band video I did back in May and did one round with thinnest red band finished with 15 squats with the black, which oddly is medium not heavy m.youtube.com Intend to do 3x12 of each, substituting deadlifts for one of the 7 (probably the abs stuff) weekly to start with Sept target... Garmin vv is crap, cba to edit. 1st Sep 2024, 4:46pm northernslowcoach wrote: 💪 Add a comment 2.1mi, 37:51 Walk - General Took Husband for a walk to squish today's bug - stuck to the easiest surface to walk on and made him walk a little less slowly than usual 1) 1mi - 19:04(19:04/mi) 83/91bpm [1583b/mi] 94cal 55/63rpm 2) 1mi - 17:27(17:27/mi) 91/101bpm [1588b/mi] 95cal 60/66rpm 3) 0.07mi - 1:20(18:00/mi) 94/96bpm [1692b/mi] 7cal 58/64rpm Add a comment	3.4mi, 45:00 Run - Run-Walk Bridge to 10k wk1 run 1 Made that harder for self by doing the 5 minute benchmark thing first - and also because I accidentally had a low carb day yesterday and it had got to being a long time since breakfast by the time I got out. 4x10 minutes, paused watch for ~30s in each walk break because 1 minute wasn't quite enough - 3.1 impacting tempo (Remembered to adjust max hr on Garmin down from the silly number it kept putting in there) load 78 status productive - bet that doesn't last long 1) 0.79mi - 10:00(12:43/mi) 148/158bpm [1883b/mi] 86cal 228/279W 2) 0.06mi - 1:00(16:34/mi) 146/158bpm [2419b/mi] 8cal 161/260W 3) 0.8mi - 10:00(12:32/mi) 153/161bpm [1919b/mi] 85cal 228/260W 4) 0.05mi - 1:00(18:29/mi) 145/161bpm [2681b/mi] 7cal 138/243W 5) 0.77mi - 10:00(12:59/mi) 155/162bpm [2012b/mi] 83cal 219/279W 6) 0.04mi - 1:00(24:54/mi) 153/161bpm [3809b/mi] 8cal 75/220W 7) 0.79mi - 10:00(12:41/mi) 156/162bpm [1978b/mi] 84cal 216/274W 8) 0.06mi - 1:00(16:21/mi) 157/162bpm [2567b/mi] 7cal 139/231W 9) 0.06mi - 1:00(15:56/mi) 142/150bpm [2264b/mi] 6cal 116/141W 2nd Sep 2024, 1:39pm Velociraptor wrote: Well done :) 2nd Sep 2024, 1:41pm Jaks wrote: Well done, nice intervals 👏 2nd Sep 2024, 1:50pm Rosehip wrote: thanks both :) 2nd Sep 2024, 3:05pm northernslowcoach wrote: Good stuff :) 2nd Sep 2024, 3:20pm RRR-CAZ 🇬🇧 wrote: Nice 👍 2nd Sep 2024, 3:25pm Rosehip wrote: thanks :) 2nd Sep 2024, 3:25pm Ness wrote: Well done 👏 2nd Sep 2024, 3:29pm Rosehip wrote: thanks Ness :) Add a comment 0.7mi, 9:08 Run - General Garmin's 'benchmark' session - have loaded a 10k plan to see what it looks like - but don't plan to actually do much of it. Thought doing benchmark runs when they appear might be fun though Not sure what run strong meant, pleased what I ended up with started with a 10 2.2 maintaining tempo - whatever that means load 31 1) 0.14mi - 2:00(14:19/mi) 112/127bpm [1603b/mi] 15cal 190/263W 2) 0.47mi - 5:00(10:34/mi) 147/161bpm [1552b/mi] 50cal 256/297W 3) 0.12mi - 2:00(16:24/mi) 143/161bpm [2344b/mi] 15cal 158/289W Add a comment 0.5mi, 7:14 Run - Warm Up 60/30 warm up 1) 0.06mi - 1:00(18:07/mi) 72/79bpm [1304b/mi] 4cal 103/179W 2) 0.03mi - 30(17:06/mi) 82/84bpm [1402b/mi] 3cal 148/159W 3) 0.08mi - 1:00(13:06/mi) 96/114bpm [1257b/mi] 7cal 200/243W 4) 0.03mi - 30(15:57/mi) 115/117bpm [1834b/mi] 4cal 195/237W 5) 0.08mi - 1:00(12:20/mi) 115/120bpm [1418b/mi] 8cal 215/235W 6) 0.03mi - 30(16:03/mi) 120/124bpm [1925b/mi] 4cal 155/236W 7) 0.08mi - 1:00(12:52/mi) 119/125bpm [1531b/mi] 7cal 201/230W 8) 0.03mi - 30(16:01/mi) 122/125bpm [1954b/mi] 4cal 196/244W 9) 0.08mi - 1:00(12:21/mi) 123/129bpm [1519b/mi] 8cal 208/242W 10) 0.02mi - 14(14:47/mi) 131/132bpm [1936b/mi] 2cal 243/275W Add a comment	3.3mi, 42:02 Run - Steady-State Ignore the Garmin splits - wanted to start straight from the door without a warm up - just to see the difference but started the 5k workout scheduled for today without thinking so just didn't take notice of beeps and changed screen on watch to get distance. needed to adjust route for tractors in the way, got stuck through some long grass and nettles and made it a little long so planned 5k stretched to 3.25 and rounded up to 42 minutes, should have stayed running til got home but was overheating by this point and had stopped enjoying it. mile times 12:47 ,12:40 12:49 and 0.29 @12:46/mi pretty consistent 3.1 base, load 73 +4 to start, -3 at end. 0.08mi - 1:00(12:47/mi) 96/112bpm [1228b/mi] 7cal 250/293W 2) 0.08mi - 1:00(12:34/mi) 119/124bpm [1495b/mi] 8cal 233/251W 3) 0.04mi - 30(12:47/mi) 126/128bpm [1610b/mi] 4cal 235/244W 4) 0.08mi - 1:00(12:45/mi) 126/128bpm [1607b/mi] 8cal 222/231W 5) 0.04mi - 30(12:53/mi) 128/128bpm [1649b/mi] 4cal 225/228W 6) 0.08mi - 1:00(12:54/mi) 130/132bpm [1676b/mi] 8cal 225/230W 7) 0.04mi - 30(12:44/mi) 132/133bpm [1680b/mi] 4cal 230/241W 8) 0.08mi - 1:00(12:34/mi) 132/134bpm [1659b/mi] 8cal 223/227W 9) 0.04mi - 30(12:37/mi) 134/135bpm [1690b/mi] 4cal 229/231W 10) 1mi - 12:47(12:47/mi) 143/149bpm [1829b/mi] 105cal 218/236W 11) 1mi - 12:53(12:53/mi) 152/156bpm [1957b/mi] 107cal 219/248W 12) 0.74mi - 9:22(12:37/mi) 158/161bpm [1994b/mi] 81cal 225/256W 3rd Sep 2024, 12:44pm Jaks wrote: Well done 👏 3rd Sep 2024, 12:47pm Ness wrote: Well done 👏 3rd Sep 2024, 12:52pm Velociraptor wrote: Well done :) 3rd Sep 2024, 1:01pm Rosehip wrote: thanks ladies :) 3rd Sep 2024, 1:23pm northernslowcoach wrote: Good running :) 3rd Sep 2024, 1:24pm UltraDunc wrote: Nice , not just me that goes straight out 3rd Sep 2024, 1:53pm Rosehip wrote: I always used to, Dunc but the run walk thing got me walking a while and would prefer to get out of the habit 3rd Sep 2024, 10:12pm runnyeyes wrote: You’ve definitely rediscovered your running That’s great. 3rd Sep 2024, 10:40pm Rosehip wrote: 🤞hope I can stick to it :) Add a comment	-	5mi, 1:05:59 Run - Run-Walk 6x1K 90s walks, 60/30 wu/cd Enjoyed that, much cooler and fresher this morning Few pauses for tractors initially and then the roads- never seen our back lanes so busy, being used as a cut through to avoid something I think Nice ratio, easier to plot routes with measured runs and also think I prefer distance to time pc +4 at start 3.2 base, load 86 Garmin says - run 3.94 miles, 50.25 mins, av pace 12:49, that'll do 1) 0.05mi - 1:00(18:22/mi) 81/87bpm [1488b/mi] 4cal 92/200W 2) 0.03mi - 30(16:17/mi) 90/91bpm [1465b/mi] 3cal 154/179W 3) 0.08mi - 1:00(12:54/mi) 106/118bpm [1368b/mi] 8cal 206/235W 4) 0.03mi - 30(15:31/mi) 120/122bpm [1862b/mi] 4cal 199/235W 5) 0.08mi - 1:00(13:01/mi) 121/125bpm [1575b/mi] 8cal 206/230W 6) 0.03mi - 30(16:08/mi) 125/126bpm [2016b/mi] 4cal 205/236W 7) 0.62mi - 8:05(13:01/mi) 135/143bpm [1757b/mi] 66cal 216/252W 8) 0.09mi - 1:30(16:18/mi) 132/142bpm [2152b/mi] 10cal 156/224W 9) 0.62mi - 7:58(12:50/mi) 135/145bpm [1733b/mi] 65cal 213/304W 10) 0.09mi - 1:30(16:14/mi) 130/141bpm [2109b/mi] 10cal 153/220W 11) 0.62mi - 8:09(13:07/mi) 142/151bpm [1863b/mi] 66cal 218/253W 12) 0.09mi - 1:30(16:33/mi) 133/150bpm [2201b/mi] 9cal 134/228W 13) 0.62mi - 7:39(12:19/mi) 145/152bpm [1785b/mi] 67cal 244/272W 14) 0.09mi - 1:30(16:22/mi) 138/152bpm [2259b/mi] 10cal 167/247W 15) 0.62mi - 7:47(12:32/mi) 149/154bpm [1867b/mi] 68cal 239/295W 16) 0.09mi - 1:30(16:04/mi) 142/154bpm [2282b/mi] 10cal 155/219W 17) 0.62mi - 7:46(12:30/mi) 148/155bpm [1850b/mi] 66cal 226/276W 18) 0.09mi - 1:30(16:15/mi) 142/154bpm [2307b/mi] 10cal 179/263W 19) 0.08mi - 1:00(11:47/mi) 135/144bpm [1591b/mi] 8cal 221/256W 20) 0.3mi - 4:04(13:32/mi) 143/147bpm [1935b/mi] 33cal 217/289W 5th Sep 2024, 10:13am Velociraptor wrote: Well done :) These look like good efforts. 5th Sep 2024, 10:28am Bintmcskint wrote: Nice work! x 5th Sep 2024, 10:35am Jaks wrote: Nice, well done 👏 5th Sep 2024, 10:58am northernslowcoach wrote: Nicely done :) 5th Sep 2024, 12:11pm RRR-CAZ 🇬🇧 wrote: Good hour’s work 5th Sep 2024, 1:18pm Rosehip wrote: thanks all :) Add a comment	2.5mi, 32:31 Run - General 20 mins steady run - which was a slog as it's very warm and humid, followed by 10x 15 second 'strides' with 45s walktojog between them - they were fun, it's nice to run run sometimes garmin says: best pace 7:37 pc+2 at start 2.8 base, 1 anaerobic - slight benefit load 72 will see how joints and tendons feel after that... 1) 1mi - 12:45(12:45/mi) 140/150bpm [1785b/mi] 107cal 225/281W 2) 1mi - 12:42(12:42/mi) 146/157bpm [1854b/mi] 104cal 206/414W 3) 0.38mi - 4:54(12:46/mi) 155/161bpm [1980b/mi] 40cal 170/330W 4) 0.13mi - 2:09(16:48/mi) 149/163bpm [2504b/mi] 16cal 129/322W 6th Sep 2024, 3:13pm RRR-CAZ 🇬🇧 wrote: Excellent :-) 6th Sep 2024, 3:20pm Velociraptor wrote: Well done 😀 6th Sep 2024, 3:22pm Rosehip wrote: thanks :) 6th Sep 2024, 3:32pm Jaks wrote: Well done 👏 6th Sep 2024, 3:39pm Rosehip wrote: thanks, Jaks :) Add a comment 0.4mi, 5:15 Run - Warm Up Intended to follow the Garmin 10K plan session for today, which was a warm up, easy run and strides after 5 mins the warm up wasn't finished so hit lap to start the run and it went straight to the first 15 second effort. So stopped workout 1) 0.33mi - 5:01(15:08/mi) 106/131bpm [1604b/mi] 32cal 153/232W 2) 0.02mi - 12(13:27/mi) 123/125bpm [1654b/mi] 1cal 101/198W 3) 0mi - 2(14:05/mi) 125/125bpm [1759b/mi] 66/198W 6th Sep 2024, 3:12pm RRR-CAZ 🇬🇧 wrote: Ooops what a pain Add a comment 0mi, 1:00:53 Cross - Pilates mainly fairly stretchy but still good core session. My little vertebrae osteophytes don't make 'rolling like a ball" or cat cow comfortable at all Add a comment
Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13
4.6mi, 1:02:28 Run - Run-Walk 4x 2min walk, 1mile run. still warm and humid but without the breeze, legs tired today hr is staying blue/green a little longer than it was, still ignoring it. 3.1 base, load 77 only 49% execution score - was a little slower than I'd hoped. 1) 0.11mi - 2:00(18:20/mi) 73/85bpm [1338b/mi] 10cal 126/159W 2) 1mi - 12:48(12:48/mi) 132/141bpm [1689b/mi] 106cal 223/254W 3) 0.12mi - 2:00(16:05/mi) 127/141bpm [2042b/mi] 13cal 153/237W 4) 1mi - 12:48(12:48/mi) 141/149bpm [1806b/mi] 105cal 219/250W 5) 0.12mi - 2:00(16:11/mi) 132/149bpm [2137b/mi] 13cal 157/237W 6) 1mi - 13:09(13:09/mi) 148/154bpm [1945b/mi] 104cal 213/234W 7) 0.11mi - 2:00(17:46/mi) 142/155bpm [2522b/mi] 12cal 124/232W 8) 1mi - 12:53(12:53/mi) 151/158bpm [1945b/mi] 105cal 213/235W 9) 0.12mi - 2:00(16:34/mi) 143/157bpm [2369b/mi] 13cal 149/222W 10) 0.05mi - 51(16:36/mi) 124/128bpm [2057b/mi] 5cal 132/140W 7th Sep 2024, 11:27am Jaks wrote: Well done 👏 7th Sep 2024, 11:29am Rosehip wrote: thanks Jaks :) 7th Sep 2024, 11:30am RRR-CAZ 🇬🇧 wrote: Well done humidity automatically seems to make the legs feel tired. 7th Sep 2024, 11:31am Rosehip wrote: it does doesn't it! oh well, will be complaining it's too cold soon ;) 7th Sep 2024, 12:12pm Velociraptor wrote: Well done :) 7th Sep 2024, 12:16pm Rosehip wrote: thanks V'rap :) 7th Sep 2024, 1:00pm northernslowcoach wrote: Good session :) 7th Sep 2024, 1:53pm Rosehip wrote: thanks, coachie :) Add a comment	0.6mi, 26:59 Swim - General Brownhills tiddly pool gentle breaststroke, a little careful-of-shoulder crawl and a lot of floating like a starfish 1) 0.29mi - 16:03(55:24/mi) 88/118bpm [4875b/mi] 89cal 25/rpm 2) 0mi - 2(0/mi) 69/69bpm [INFb/mi] 3) 0.28mi - 10:53(38:41/mi) 102/123bpm [3945b/mi] 46cal 22/rpm Add a comment	4mi, 1:53:53 Walk - General Got here a bit late for a longer walk but this was good and the dry gill 'scrambling' was quite fun (Husband did not agree) Over-ruled on choice of return route so road a bit of a slog. 1) 1mi - 22:58(22:58/mi) 82/106bpm [1883b/mi] 97cal 48/63rpm 2) 1mi - 36:14(36:14/mi) 81/112bpm [2935b/mi] 118cal 26/107rpm 3) 1mi - 33:38(33:38/mi) 95/123bpm [3196b/mi] 131cal 31/80rpm 4) 1mi - 20:45(20:45/mi) 90/126bpm [1868b/mi] 101cal 53/61rpm 5) 0.02mi - 17(18:58/mi) 114/116bpm [2162b/mi] 2cal 52/55rpm 9th Sep 2024, 5:24pm Jaks wrote: Nice, well done 👏 9th Sep 2024, 5:39pm Velociraptor wrote: Looks like a nice spot! Well done :) 9th Sep 2024, 5:52pm Rosehip wrote: thanks :) 9th Sep 2024, 6:16pm Ness wrote: Well done 👏 9th Sep 2024, 7:04pm northernslowcoach wrote: Lovely spot :) Add a comment	1.2mi, 33:55 Walk - General Shorter than intended and couldn’t see where the return path was at the stream bed crossing - then turned ankle on tree root - buggeration 1) 1mi - 26:45(26:45/mi) 86/116bpm [2301b/mi] 105cal 42/79rpm 2) 0.24mi - 7:10(29:45/mi) 78/93bpm [2321b/mi] 23cal 34/60rpm 10th Sep 2024, 6:56pm Jaks wrote: Oh no, hope it’s ok. 10th Sep 2024, 7:40pm Rosehip wrote: think it'll be fine, maybe not run for another day or two though Add a comment 1.4mi, 39:10 Walk - General 1) 1mi - 25:50(25:50/mi) 81/104bpm [2093b/mi] 97cal 43/68rpm 2) 0.41mi - 13:20(32:33/mi) 76/99bpm [2474b/mi] 40cal 29/80rpm Add a comment	6.5mi, 3:03:57 Walk - General autopause on and didn't always restart properly, so lots missing sunshine, bacon butties, curd tarts, a castle, waterfalls, pretty woodland wind, hailstorms, mud. ankle strapped but a bit sore, missed path = climbing 250-odd stairs. Garmin says load 6, my quads say otherwise 1) 1mi - 30:28(30:28/mi) 83/100bpm [2529b/mi] 107cal 34/65rpm 2) 1mi - 34:01(34:01/mi) 82/129bpm [2789b/mi] 111cal 32/79rpm 3) 1mi - 37:49(37:49/mi) 69/98bpm [2610b/mi] 98cal 29/80rpm 4) 1mi - 32:19(32:19/mi) 73/97bpm [2360b/mi] 105cal 35/79rpm 5) 1mi - 29:45(29:45/mi) 92/128bpm [2737b/mi] 120cal 40/80rpm 6) 0.55mi - 19:34(35:33/mi) 103/134bpm [3662b/mi] 79cal 30/119rpm 11th Sep 2024, 4:37pm northernslowcoach wrote: Nice adventuring :) 11th Sep 2024, 7:11pm Jaks wrote: Sounds like a good day out 😁 11th Sep 2024, 7:28pm EdJ wrote: Sounds like a good adventure! 15th Sep 2024, 6:08pm runnyeyes wrote: Wow. Curd tarts ❤️ 15th Sep 2024, 6:52pm Rosehip wrote: :) Add a comment	1mi, 28:24 Walk - General 1) 0.98mi - 28:24(29:00/mi) 70/96bpm [2030b/mi] 92cal 38/98rpm Add a comment	2.5mi, 32:02 Run - Steady-State Hadn't put a workout on watch so used the Garmin 10Kplan one that came up today 5 min warm up, 10 min run, optional 10 mins, 5 min cool down did 5 min warm up then easy run for the remaining 25 mins stopped watch before the trudge over footbridge with K Ankle seems OK pc +3 at start, +1 at end 2.9 base 'maintaining aerobic fitness' - another minor wording change? load 63 still recovery 1)0.3mi - 5:00(16:51/mi) 92/128bpm [1550b/mi] 28cal 155/287W 2) 0.79mi - 10:00(12:35/mi) 133/140bpm [1673b/mi] 85cal 224/270W 3) 0.8mi - 10:00(12:26/mi) 145/149bpm [1802b/mi] 88cal 230/276W 4) 0.41mi - 5:00(12:19/mi) 145/149bpm [1785b/mi] 44cal 229/255W 5) 0.14mi - 2:02(14:06/mi) 145/150bpm [2045b/mi] 17cal 180/241W 13th Sep 2024, 11:21am Ness wrote: Well done 👏 13th Sep 2024, 11:24am Rosehip wrote: thanks, Ness :) 13th Sep 2024, 11:32am northernslowcoach wrote: Sounding good :) 13th Sep 2024, 11:38am Jaks wrote: Glad your ankle is ok. Well done on your run. 13th Sep 2024, 11:40am Rosehip wrote: thanks, both :) 13th Sep 2024, 12:30pm Bintmcskint wrote: Good stuff x 13th Sep 2024, 1:02pm Velociraptor wrote: Well done :) 13th Sep 2024, 1:50pm Rosehip wrote: :) :) 13th Sep 2024, 3:01pm RRR-CAZ 🇬🇧 wrote: Good news on ankle 👍 13th Sep 2024, 3:02pm Rosehip wrote: thanks, seems to have just needed a bit of caution 🤞 Add a comment
Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20
4mi, 52:36 Run - Steady-State Bit of a 60/30 warm up then 45 mins steady, was supposed to be easy but hr crept up - it was warmer than I realised and had heavier Tshirt on than needed. 3.1 aerobic -base (really?) pc +4 to -6 1) 0.04mi - 1:00(23:08/mi) 75/79bpm [1735b/mi] 3cal 85/152W 2) 0.08mi - 1:00(12:47/mi) 93/108bpm [1189b/mi] 8cal 238/286W 3) 0.03mi - 30(16:12/mi) 111/113bpm [1798b/mi] 4cal 198/256W 4) 0.08mi - 1:00(12:14/mi) 116/120bpm [1418b/mi] 9cal 223/259W 5) 0.03mi - 30(16:54/mi) 117/120bpm [1977b/mi] 4cal 164/230W 6) 0.08mi - 1:00(12:27/mi) 115/116bpm [1431b/mi] 8cal 209/231W 7) 0.03mi - 30(16:25/mi) 116/117bpm [1904b/mi] 4cal 185/227W 8) 0.08mi - 1:00(12:37/mi) 120/126bpm [1514b/mi] 8cal 217/228W 9) 0.03mi - 30(15:56/mi) 127/128bpm [2023b/mi] 4cal 183/230W 10) 1mi - 12:55(12:55/mi) 143/152bpm [1846b/mi] 108cal 231/295W 11) 1mi - 12:41(12:41/mi) 153/155bpm [1940b/mi] 109cal 230/280W 12) 1mi - 12:41(12:41/mi) 156/160bpm [1979b/mi] 108cal 222/280W 13) 0.52mi - 6:44(12:53/mi) 158/162bpm [2036b/mi] 57cal 221/266W 14) 0.03mi - 36(18:03/mi) 160/162bpm [2887b/mi] 5cal 182/249W 14th Sep 2024, 12:43pm Velociraptor wrote: Well done :) 14th Sep 2024, 1:45pm Rosehip wrote: thanks V'rap :) 14th Sep 2024, 2:10pm Jaks wrote: Well done 👏 14th Sep 2024, 2:48pm Rosehip wrote: ta Jaks :) 15th Sep 2024, 8:54am Bintmcskint wrote: I know exactly what you mean. Warmer than expected this whole weekend. Nice running :-) 15th Sep 2024, 9:59am Rosehip wrote: thanks Bint :) 16th Sep 2024, 6:15am northernslowcoach wrote: Well run :) 16th Sep 2024, 7:51am Rosehip wrote: Thanks Coachie Add a comment	-	5.2mi, 1:09:48 Run - Run-Walk A short 'warm up' then 7x1K easy/steady with 90s walks couple of cheat pauses to cross the road - longest before th last run - which was then interrupted to answer the door to yet another lost carer legs kept telling me they were tired, but didn't think they had reason to be so ignored them left knee having one of it's grumps, shall mostly ignore that too. Garmin started by awarding me with perf score of +4 3.3 tempo, load 88 1) 0.05mi - 1:00(18:42/mi) 90/95bpm [1683b/mi] 4cal 71/199W 2) 0.03mi - 30(17:32/mi) 92/97bpm [1613b/mi] 3cal 149/187W 3) 0.08mi - 1:00(12:54/mi) 105/118bpm [1355b/mi] 7cal 196/246W 4) 0.03mi - 30(16:28/mi) 121/124bpm [1992b/mi] 4cal 209/239W 5) 0.08mi - 1:00(12:33/mi) 125/128bpm [1568b/mi] 8cal 198/234W 6) 0.03mi - 30(15:26/mi) 128/130bpm [1976b/mi] 4cal 210/244W 7) 0.62mi - 7:55(12:44/mi) 141/150bpm [1795b/mi] 66cal 216/245W 8) 0.09mi - 1:30(16:22/mi) 138/150bpm [2259b/mi] 10cal 149/224W 9) 0.62mi - 7:58(12:50/mi) 147/154bpm [1886b/mi] 66cal 224/267W 10) 0.09mi - 1:30(16:32/mi) 143/154bpm [2365b/mi] 9cal 143/240W 11) 0.62mi - 7:56(12:46/mi) 149/156bpm [1902b/mi] 65cal 213/304W 12) 0.09mi - 1:30(16:46/mi) 150/157bpm [2516b/mi] 10cal 122/212W 13) 0.62mi - 8:21(13:27/mi) 156/160bpm [2098b/mi] 67cal 207/289W 14) 0.09mi - 1:30(16:52/mi) 151/159bpm [2546b/mi] 10cal 148/236W 15) 0.62mi - 8:03(12:57/mi) 156/159bpm [2020b/mi] 66cal 220/245W 16) 0.09mi - 1:30(16:53/mi) 151/159bpm [2549b/mi] 10cal 155/235W 17) 0.62mi - 8:05(13:01/mi) 156/162bpm [2031b/mi] 66cal 218/262W 18) 0.09mi - 1:30(17:38/mi) 148/161bpm [2609b/mi] 9cal 117/226W 19) 0.62mi - 7:57(12:48/mi) 155/162bpm [1983b/mi] 64cal 222/244W 16th Sep 2024, 1:28pm Ness wrote: Well done! 👏 16th Sep 2024, 1:30pm Velociraptor wrote: Well done 😀 These look good efforts. 16th Sep 2024, 1:32pm northernslowcoach wrote: good miles :) 16th Sep 2024, 1:34pm Rosehip wrote: thanks ladies :) 16th Sep 2024, 3:25pm Corrah wrote: Nicely done xx 16th Sep 2024, 4:02pm Jaks wrote: Well done 👏 16th Sep 2024, 4:44pm Rosehip wrote: thank you, both :) Add a comment	3mi, 40:01 Run - Strides 22 mins easy then 10x15s strides. misjudged the distance and so added a 5 min random jog-walk cool down managed to keep the 22 mins properly easy and being cooler helped as well. last two efforts started with a 7 (Garmin had suggested 33 mins base@ 11:30-13:03 so nicely at the slow end of that, but it suggests 12:15 as average - despite seeing the last 6 weeks worth of runs??) 2.9 base (0.9 anaerobic, no benefit) load 70 1) 0.03mi - 31(17:39/mi) 82/89bpm [1448b/mi] 2cal 97/149W 2) 1mi - 12:55(12:55/mi) 129/140bpm [1667b/mi] 104cal 220/309W 3) 0.71mi - 9:05(12:52/mi) 139/144bpm [1789b/mi] 74cal 222/289W 4) 0.09mi - 1:30(16:42/mi) 135/143bpm [2255b/mi] 10cal 141/214W 5) 0.03mi - 15(9:05/mi) 125/130bpm [1136b/mi] 2cal 181/312W 6) 0.05mi - 45(16:19/mi) 136/141bpm [2218b/mi] 5cal 144/272W 7) 0.03mi - 15(8:28/mi) 130/135bpm [1101b/mi] 2cal 239/349W 8) 0.04mi - 45(16:49/mi) 140/145bpm [2354b/mi] 6cal 175/325W 9) 0.03mi - 15(8:05/mi) 133/135bpm [1074b/mi] 2cal 256/354W 10) 0.05mi - 45(15:43/mi) 145/149bpm [2280b/mi] 6cal 194/343W 11) 0.03mi - 15(8:18/mi) 141/144bpm [1170b/mi] 2cal 230/326W 12) 0.05mi - 45(15:57/mi) 145/148bpm [2313b/mi] 6cal 208/370W 13) 0.03mi - 15(8:25/mi) 139/142bpm [1169b/mi] 2cal 252/354W 14) 0.05mi - 45(15:06/mi) 146/149bpm [2204b/mi] 6cal 192/356W 15) 0.03mi - 15(8:44/mi) 139/140bpm [1215b/mi] 2cal 236/316W 16) 0.05mi - 45(14:28/mi) 146/150bpm [2112b/mi] 6cal 206/304W 17) 0.03mi - 15(8:07/mi) 140/141bpm [1137b/mi] 2cal 226/297W 18) 0.05mi - 45(15:01/mi) 148/152bpm [2222b/mi] 6cal 177/276W 19) 0.03mi - 15(8:08/mi) 142/143bpm [1154b/mi] 2cal 223/280W 20) 0.05mi - 45(15:51/mi) 149/153bpm [2361b/mi] 6cal 149/290W 21) 0.03mi - 15(7:38/mi) 146/149bpm [1115b/mi] 2cal 277/383W 22) 0.05mi - 45(14:37/mi) 151/154bpm [2206b/mi] 6cal 194/374W 23) 0.03mi - 15(7:22/mi) 145/146bpm [1069b/mi] 2cal 251/450W 24) 0.05mi - 45(15:29/mi) 150/156bpm [2322b/mi] 6cal 182/412W 25) 0.03mi - 35(17:23/mi) 142/148bpm [2468b/mi] 4cal 126/131W 26) 0.37mi - 5:25(14:34/mi) 131/139bpm [1908b/mi] 37cal 160/248W 17th Sep 2024, 10:23am RRR-CAZ 🇬🇧 wrote: Well done nice to see a couple of 7s :-) 17th Sep 2024, 10:30am Fenland Flier wrote: Great reps. 17th Sep 2024, 10:38am northernslowcoach wrote: Really well run 👍 17th Sep 2024, 10:40am Ness wrote: Well done 👍 17th Sep 2024, 11:03am Rosehip wrote: thanks all :) 17th Sep 2024, 1:53pm Velociraptor wrote: Well done :) 17th Sep 2024, 2:32pm Rosehip wrote: thanks V'rap :) 17th Sep 2024, 6:58pm Bintmcskint wrote: Great stuff, RH :-) 17th Sep 2024, 7:27pm Rosehip wrote: cheers, Bint :) 18th Sep 2024, 7:01am LindsD wrote: Well run! 18th Sep 2024, 8:08am Rosehip wrote: thanks, Linds :) 18th Sep 2024, 7:08pm runnyeyes wrote: That’s very encouraging 18th Sep 2024, 8:06pm Rosehip wrote: thanks, pleased am getting there :) Add a comment	5.2mi, 1:08:53 Run - Run-Walk 4 x 15 mins with 2min walks, must remember that speeding up to get it over with doesn’t work for timed runs. 1) 0.08mi - 1:32(18:02/mi) 84/90bpm [1514b/mi] 8cal 147/199W 2) 1mi - 12:53(12:53/mi) 131/140bpm [1687b/mi] 106cal 220/261W 3) 0.17mi - 2:07(12:45/mi) 137/139bpm [1748b/mi] 17cal 217/223W 4) 0.12mi - 2:00(16:26/mi) 122/139bpm [2004b/mi] 13cal 154/227W 5) 1mi - 13:08(13:08/mi) 137/143bpm [1799b/mi] 105cal 216/260W 6) 0.15mi - 1:52(12:39/mi) 143/144bpm [1809b/mi] 16cal 231/245W 7) 0.12mi - 2:00(16:26/mi) 131/144bpm [2154b/mi] 13cal 156/237W 8) 1mi - 13:01(13:01/mi) 141/149bpm [1834b/mi] 105cal 224/255W 9) 0.16mi - 1:59(12:25/mi) 146/147bpm [1812b/mi] 17cal 223/248W 10) 0.11mi - 2:00(17:42/mi) 135/148bpm [2390b/mi] 12cal 136/229W 11) 1mi - 12:40(12:40/mi) 145/151bpm [1837b/mi] 105cal 230/255W 12) 0.21mi - 2:20(11:13/mi) 154/157bpm [1727b/mi] 23cal 247/255W 13) 0.08mi - 1:22(17:15/mi) 145/155bpm [2501b/mi] 9cal 161/273W 18th Sep 2024, 10:11am northernslowcoach wrote: Good running R :) 18th Sep 2024, 10:27am Rosehip wrote: Thanks 🤩 18th Sep 2024, 10:41am Velociraptor wrote: Well done 😀 18th Sep 2024, 11:08am Jaks wrote: Well done 👏 18th Sep 2024, 11:14am RRR-CAZ 🇬🇧 wrote: lol at your comment ;-) Well run 👍 18th Sep 2024, 11:49am ♪♫ Synge ♪♫ wrote: Well done! 18th Sep 2024, 11:59am Fenland Flier wrote: Lol, that works for distance not time. 18th Sep 2024, 3:49pm Rosehip wrote: Thanks folks :) 18th Sep 2024, 10:18pm LindsD wrote: Made me smile 18th Sep 2024, 10:24pm Rosehip wrote: :) Add a comment	0mi, 20:51 Cross - Yoga 19th Sep 2024, 7:40pm northernslowcoach wrote: Namaste x 19th Sep 2024, 9:21pm Rosehip wrote: Namaste x Add a comment	-

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