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Rosehip F55

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Biggleswade AC, FERC, LDWA

Races
55
Miles
6715
Miles
16
Miles
35
WAVA
57.77%
400m
1:57
Mile
8:58
5k
29:52
5M
52:46
10k
1:00:21
10M
1:57:13
Half
2:14:10
20M
3:44:01
Mara
5:26:26
50k
7:10:38

I am fundraising for EpicKidz and Parkinsons UK.

I have a charity place for the Lakeland 50. It,s in aid of EpicKidz, which looks like a pretty cool charity to me.

If I get past the £100 minimum, then Ill add a page for Parkinsons too - in Dad,s memory

To make a donation, please visit: https://www.justgiving.com/fundraising/Ros-Bodi-The-Lakeland-100-and-Lakeland-50

Describe your ideal run, ride or swim.
Spring or Autumn early morning misty sunshine, as far as I fancy taking as long as it takes
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What's the biggest challenge that awaits you?
Montane Lakeland 50!
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What's your favourite thing about Fetcheveryone?
the 700 miles thread - guaranteed to provide a laugh just when I need one
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How do you pick yourself up when you need to?
Read someone's blog from an epic ultra race Or look at my training from when I first started Or gin and chocolate ;)
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What’s the best bit of advice that you would give to new runners, bikers and swimmers?
slowly slowly catchee monkey (toast)
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About Me

Still plodding along, have plans and targets but need to find more hours in the day.

Race Standard

White-Tailed Deer (45)

Current Status

F55! It's now or never... justgiving.com

Planned Races
7th Dec 19	Jingle Mile 8: A Sequel Too Far?
5th Jan 20	Stansted Stagger
1st Mar 20	Hannington Hike
15th Mar 20	Carlisle Half Marathon
17th May 20	ASICS Windermere Marathon
25th Jul 20	Lakeland 50
13th Sep 20	Yorkshireman Half
Under Consideration
29th Mar 20	Oakley 20
5th Apr 20	Peterborough Marathon
25th Apr 20	derwentwater dawdle
7th Jun 20	Coniston Marathon Challenge (7am)
14th Jun 20	Dark Peak Short Course

Best Badges

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2019 Targets

RUN
925
SWIM
12

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Twitter Feed

@SpursOfficial Oh dear :( this could be brilliant - but I doubt it.

7:12am, 20th Nov 2019
@SpursOfficial idiots, stupid idiots. Poch, we will miss you. Thank you for everything x

9:12pm, 19th Nov 2019

Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
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	38	0	769
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	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	0.4	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	0	0	0	0	0	0.9	0	0	0	0.3	0.3	0	1.5
2015	91	84	90	78	9	28	23	56	64	58	71	75	727
2015	0	0	0	0	12	16	7	0	0	0	0	0	35
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	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	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	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

Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30
1.8mi, 50:00 Cross-Training - Walking walk with mum and the dog - beautiful afternoon, fab autumn colours No signal when tried to save Fapp route, so no WSW squares 24th Oct 2019, 8:31pm northernslowcoach wrote: How lovely xx Add a comment	0.9mi, 1:00:28 Cross-Training - Walking Aira Force with mum Split Summary === 1) 0.88m - 1:00:28(1:08:30/m) 43cal 0.88/4.07mph 26th Oct 2019, 4:39pm northernslowcoach wrote: Bet the falls were in full flow! Add a comment 1.4mi, 32:22 Cross-Training - Walking walk with Ralph, should have worn gloves, too cold to explore further - pre-dawn, but not properly dark, Split Summary === 1) 1m - 24:30(24:30/m) 92cal 2.45/4.91mph 2) 0.38m - 7:50(20:38/m) 31cal 2.91/3.53mph 25th Oct 2019, 8:53am northernslowcoach wrote: :) 25th Oct 2019, 9:03am RRR-CAZ wrote: Nice :-) Add a comment	0.3mi, 7:14 Cross-Training - Walking Split Summary === 1) 0.27m - 7:14(26:48/m) 21cal 2.24/3.89mph Add a comment 8.7mi, 2:00:51 Running - Race Well that was the most fun I've had running an event for a very long time Wet, cold, muddy really rough underfoot in places and fabulous marshals. Spoilt only by a little too much tarmac in the last mile or so (and me not being fit enough to run enough of it) Split Summary === 1) 1m - 13:20(13:20/m) 106cal 4.5/6.65mph 2) 1m - 14:29(14:29/m) 93cal 4.14/6.5mph 3) 1m - 15:02(15:02/m) 90cal 3.99/7.66mph 4) 1m - 16:25(16:25/m) 98cal 3.65/7.7mph 5) 1m - 13:46(13:46/m) 101cal 4.36/6.57mph 6) 1m - 16:59(16:59/m) 88cal 3.53/6.38mph 7) 1m - 12:11(12:11/m) 108cal 4.92/8.66mph 8) 1m - 11:17(11:17/m) 110cal 5.32/8.27mph 9) 0.67m - 7:22(11:02/m) 76cal 5.44/7.92mph 26th Oct 2019, 4:40pm northernslowcoach wrote: Fab :) 26th Oct 2019, 5:41pm RRR-CAZ wrote: Good run :-) 26th Oct 2019, 5:43pm alpenrose wrote: Well done! :) 26th Oct 2019, 6:17pm EdJ wrote: :-) Add a comment 0.2mi, 3:23 Cross-Training - Walking Split Summary === 1) 0.17m - 3:23(20:07/m) 11cal 2.98/4.7mph Add a comment	8.1mi, 2:03:53 Running - Race That was hard work - lovely views but not as dramatic as yesterday and spent most of time looking at the trail. Not as runnable as yesterday, too many tree roots and narrow bits with walkers on. Legs trashed by end, struggled to run the easy mile or so to the finish Would do Helvellyn again, but not sure what all the hype about this one is. Split Summary === 1) 1m - 14:47(14:47/m) 88cal 4.06/6.54mph 2) 1m - 12:23(12:23/m) 110cal 4.85/6.96mph 3) 1m - 16:27(16:27/m) 91cal 3.65/7.42mph 4) 1m - 15:24(15:24/m) 92cal 3.89/6.3mph 5) 1m - 17:11(17:11/m) 90cal 3.49/6.76mph 6) 1m - 19:28(19:28/m) 88cal 3.08/5.98mph 7) 1m - 14:46(14:46/m) 97cal 4.06/7.7mph 8) 1m - 12:18(12:18/m) 111cal 4.88/7.31mph 9) 0.09m - 1:10(12:15/m) 8cal 4.9/7.33mph 27th Oct 2019, 5:40pm northernslowcoach wrote: :) 27th Oct 2019, 11:52pm RRR-CAZ wrote: :-) Add a comment 0.2mi, 3:07 Cross-Training - Walking Split Summary === 1) 0.16m - 3:07(18:59/m) 11cal 3.16/4.14mph Add a comment	0.3mi, 15:13 Swimming - General Guessing length of teeny tiny hotel pool and corrected distance (and therefore pace) given by watch! Split Summary === Add a comment 0.9mi, 17:46 Cross-Training - Walking The part of afternoon stroll with Ralph I remembered to record. doesn't score wsw and unlikely to get me much in the way of Fetchpoint either Split Summary === 1) 0.86m - 17:46(20:46/m) 28th Oct 2019, 3:52pm Velociraptor wrote: Waves north-eastwards along the A596. 28th Oct 2019, 4:23pm Rosehip wrote: waves back :) Add a comment 1.1mi, 27:03 Cross-Training - Walking completely overslept. beautiful morning, but time and somewhat sore legs meant glenridding dodd will have to wat for next time and the dog just got a perfunctury wander around whilst I took pics. Split Summary === 1) 1m - 25:07(25:07/m) 70cal 2.39/4.54mph 2) 0.1m - 1:56(20:17/m) 7cal 2.96/4.88mph 28th Oct 2019, 8:47am northernslowcoach wrote: Good morning :) 28th Oct 2019, 8:49am Velociraptor wrote: I wonder why you've got sore legs, you've hardly logged any walking this weekend ;) 28th Oct 2019, 8:57am EdJ wrote: Are you still in the Lakes? I'm just passing through on the train this morning (Monday) and they look stunning! 28th Oct 2019, 9:39am Rosehip wrote: It really is beautiful today 28th Oct 2019, 9:43am RRR-CAZ wrote: :-) Nice Add a comment	2.8mi, 35:09 Running - General A short bimble in the mist along the river. Legs somewhat slow to wake up, didn't have time to go much further. Frost on the riverbank plants was beautiful Split Summary === 1) 1m - 13:04(13:04/m) 103cal 4.59/6.98mph 2) 1m - 12:37(12:37/m) 106cal 4.76/6.64mph 3) 0.78m - 9:28(12:10/m) 81cal 4.93/7.11mph 29th Oct 2019, 10:16am northernslowcoach wrote: good morning :-) Add a comment	1.3mi, 27:36 Cross-Training - Walking oops - need to remember to pick up the torch tomorrow evening! Split Summary === 1) 1m - 20:51(20:51/m) 2) 0.32m - 6:45(20:57/m) Add a comment 1.1mi, 21:30 Cross-Training - Walking Split Summary === 1) 1m - 19:05(19:05/m) 2) 0.12m - 2:25(20:37/m) Add a comment 1.6mi, 27:10 Cross-Training - Walking Split Summary === 1) 1m - 17:05(17:05/m) 2) 0.62m - 10:05(16:16/m) Add a comment 4.1mi, 49:39 Running - Easy Nice easy Thorncote loop. Trying to work out which niggles and creaks were LT related and which from driving yesterday. Decided that right ankle/foot was not quite right and that chasing an arbitrary round number target for the month wasn't important. Will see how I feel tomorrow. Just about got away with road shoes past the fishery - but only just!. Split Summary === 1) 1m - 12:18(12:18/m) 112cal 4.88/6.21mph 2) 1m - 12:31(12:31/m) 110cal 4.79/5.92mph 3) 1m - 11:57(11:57/m) 115cal 5.02/6.27mph 4) 1m - 11:56(11:56/m) 113cal 5.03/6.12mph 5) 0.09m - 56(10:36/m) 10cal 5.66/6.3mph Add a comment 2.3mi, 47:30 Cross-Training - Walking A nice walk in the sunshine listening to the skylarks Hoping this will iron out the kinks from spending almost all day yesterday in teh car. Split Summary === 1) 1m - 21:25(21:25/m) 2) 1m - 18:45(18:45/m) 3) 0.28m - 7:20(26:15/m) 30th Oct 2019, 8:58am EdJ wrote: The trace of your run loads before the map in the background - but from the straight lines along the field edges it was obvious you were back home! 30th Oct 2019, 9:55am Rosehip wrote: At least it's sunny at home, so the field edges is still a nice walk even if the view isn't so pretty :) Add a comment
Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6
1.4mi, 31:25 Cross-Training - Walking It's dark Split Summary === 1) 1m - 23:15(23:15/m) 2) 0.41m - 8:10(19:58/m) 31st Oct 2019, 7:48pm Velociraptor wrote: It's dark horribly early, isn't it? 31st Oct 2019, 8:00pm Rosehip wrote: it is :( Add a comment 3.1mi, 36:48 Running - Easy Had to do enough for the 100 Split Summary === 1) 1m - 12:14(12:14/m) 111cal 4.91/6.37mph 2) 1m - 12:04(12:04/m) 116cal 4.97/6.18mph 3) 1m - 11:41(11:41/m) 115cal 5.14/6.08mph 4) 0.08m - 50(10:50/m) 9cal 5.54/6.17mph 31st Oct 2019, 3:24pm RRR-CAZ wrote: 💯 31st Oct 2019, 5:19pm northernslowcoach wrote: bunting Add a comment 0mi, 1:00:00 Cross-Training - Pilates We finished with pigeon fold - "that right glute is tight, isn't it Ros" said Erin! I now have a reminder that it helps to do it regularly. 31st Oct 2019, 12:21pm northernslowcoach wrote: sussed! 31st Oct 2019, 12:39pm Rosehip wrote: yep Add a comment 1.9mi, 42:10 Cross-Training - Walking Split Summary === 1) 1m - 20:55(20:55/m) 2) 0.94m - 21:15(22:35/m) 31st Oct 2019, 9:05am northernslowcoach wrote: morning :) Add a comment	1.3mi, 29:50 Cross-Training - Walking Split Summary === 1) 1m - 22:45(22:45/m) 2) 0.31m - 7:05(22:32/m) 1st Nov 2019, 6:34pm northernslowcoach wrote: Damp? 1st Nov 2019, 7:03pm Rosehip wrote: A bit - not as bad as this morning. Roclites employed - may need Mudclaws tomorrow Add a comment 2.2mi, 49:35 Cross-Training - Walking damp and muddy morning dog-walk. Woke up with a weird niggle in my left hip/thigh/knee - possibly ITB issue? hope not. Split Summary === 1) 1m - 23:05(23:05/m) 2) 1m - 20:30(20:30/m) 3) 0.23m - 6:00(25:38/m) 1st Nov 2019, 9:41am northernslowcoach wrote: hope that niggle niggles off x Add a comment	1.4mi, 28:00 Cross-Training - Walking Split Summary === 1) 1m - 20:05(20:05/m) 2) 0.36m - 7:55(21:47/m) Add a comment 4.3mi, 50:45 Running - General TAO perceived effort assessment - It was either delete my account or give the assessments a go every so often and leave option to try their recommendations for training open. Chose the latter. Takes my legs a lot longer than the prescribed 5 mins to warm up though - and the wind direction affected pace a lot (weather app said it had died down a lot, but into the wind across the field was still v hard work), so what data they get from this I've no idea! Quite pleased managed 45 mins easy-ish pace with only a short walk break to remove jacket and avoid falling over in the mud. (Fitbit says average 140bpm and 155 max, so good agreement with Garmin) Split Summary === 1) 0m - 2:00(37:46:41/m) 70/73bpm 3cal 0.03/0.46mph 2 min Hr measurement for TAOBot (deleted from overall time) 2) 0.39m - 5:00(12:49/m) 117/130bpm 34cal 4.68/5.79mph 3) 3.87m - 45:44(11:50/m) 148/155bpm 451cal 5.07/6.25mph 4) 0.03m - 2:00(57:10/m) 130/153bpm 9cal 1.05/ 2 min Hr measurement for TAOBot (deleted from overall time) 2nd Nov 2019, 2:50pm northernslowcoach wrote: Good running :) 2nd Nov 2019, 5:09pm RRR-CAZ wrote: :-) Add a comment 2.3mi, 44:05 Cross-Training - Walking Met B with Molly and walked with her - good workout trying to keep up - hence 2nd fastest we've walked this Split Summary === 1) 1m - 22:05(22:05/m) 2) 1m - 17:05(17:05/m) 3) 0.26m - 4:55(19:01/m) 2nd Nov 2019, 9:17am northernslowcoach wrote: Good morning :) 2nd Nov 2019, 9:42am Rosehip wrote: Good Morning - bit breezy! Add a comment	1.3mi, 30:50 Cross-Training - Walking Leisurely gossipy walk with Ralph charging around with Bunty (otherwise known as bouncy) the vizsla Beautiful autumn avening Split Summary === 1) 1m - 22:35(22:35/m) 2) 0.32m - 8:15(25:48/m) Add a comment 2.2mi, 46:45 Cross-Training - Walking Creaky, achy and tired after a rough night on the sofa Not in a hurry to go back out for my run Split Summary === 1) 1m - 20:30(20:30/m) 2) 1m - 20:15(20:15/m) 3) 0.17m - 6:00(35:54/m) 3rd Nov 2019, 8:59am northernslowcoach wrote: X Add a comment	1.3mi, 30:12 Cross-Training - Walking Split Summary === 1) 1m - 22:52(22:52/m) 2) 0.31m - 7:20(23:48/m) Add a comment 1.3mi, 21:10 Cross-Training - Walking Today's shopping list not ameanable to run in walk home, however couldn't resist walking a loop from Tesco car park to quish the annoying bug - of course I should have jogged it and claimed the extra point per square - numpty! Split Summary === 1) 1m - 16:25(16:25/m) 2) 0.33m - 4:45(14:28/m) 4th Nov 2019, 2:18pm RRR-CAZ wrote: :-) Numpty Lol Add a comment 3.7mi, 1:19:21 Cross-Training - Walking Lovely morning for a longer amble with the dog, too many layers it's much less cold that yesterday! Split Summary === 1) 1m - 22:41(22:41/m) 2) 1m - 20:50(20:50/m) 3) 1m - 19:45(19:45/m) 4) 0.65m - 16:05(24:39/m) 4th Nov 2019, 10:57am northernslowcoach wrote: :) very damp here 4th Nov 2019, 11:21am Rosehip wrote: I waited until the sun came out :) Add a comment	2.1mi, 1:01:44 Cross-Training - Walking Evening walk with the dog, followed by a slow torchlight search for youngest's lost door key - sadly not found If it wasn't for the dog I'd probably have spent all day hiding from the weather - definitely need trail shoes for walking the fields tomorrow - it's so slippy! Split Summary === 1) 1m - 20:21(20:21/m) 2) 1m - 35:22(35:22/m) 3) 0.14m - 6:01(44:31/m) 5th Nov 2019, 7:01pm northernslowcoach wrote: :) Add a comment 2.3mi, 43:30 Cross-Training - Walking Met B halfway around and sped up to keep up with her again Split Summary === 1) 1m - 21:35(21:35/m) 2) 1m - 17:25(17:25/m) 3) 0.25m - 4:30(18:16/m) 5th Nov 2019, 8:52am northernslowcoach wrote: good morning :) 5th Nov 2019, 9:17am Rosehip wrote: muddy morning :) Add a comment	1.4mi, 24:05 Cross-Training - Walking Split Summary === 1) 1m - 16:15(16:15/m) 2) 0.42m - 7:50(18:29/m) 6th Nov 2019, 6:00pm northernslowcoach wrote: Home again :) 6th Nov 2019, 7:06pm Rosehip wrote: in the rain without a proper coat! Add a comment 1mi, 19:31 Cross-Training - Walking To the station Split Summary === 1) 1m - 17:36(17:36/m) 2) 0.04m - 1:55(47:40/m) Add a comment 3mi, 36:51 Running - Easy What a gorgeous morning Clunky hip happier jogging than it has been walking - and much better than driving! - didn't want to risk it doing the strides that are on plan though, maybe tomorrow? Split Summary === 1) 1m - 12:26(12:26/m) 108cal 4.82/5.76mph 2) 1m - 12:19(12:19/m) 112cal 4.87/6.21mph 3) 1m - 11:37(11:37/m) 116cal 5.16/6.13mph 4) 0.04m - 29(10:52/m) 5cal 5.52/5.77mph 6th Nov 2019, 10:02am RRR-CAZ wrote: :-) Good that you enjoyed run 6th Nov 2019, 10:51am northernslowcoach wrote: Hurray :) Add a comment 1.8mi, 38:20 Cross-Training - Walking Split Summary === 1) 1m - 21:20(21:20/m) 2) 0.77m - 17:00(22:01/m) 6th Nov 2019, 8:02am northernslowcoach wrote: Gloves needed? Morning :) 6th Nov 2019, 8:23am Rosehip wrote: gloves - and roclites to walk in as there is so much slippy mud! Add a comment
Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13
1.3mi, 29:05 Cross-Training - Walking Hip feels better after a day doing 10 mins of cat-cow every hour between house-chores gingers crossed still need mud a surface rather than grass. Split Summary === 1) 1m - 21:30(21:30/m) 2) 0.33m - 7:35(22:51/m) 7th Nov 2019, 7:53pm northernslowcoach wrote: :) Add a comment 2.3mi, 50:15 Cross-Training - Walking AT least it had stopped raining by the time I got out this morning Hip griping a bit Split Summary === 1) 1m - 21:35(21:35/m) 2) 1m - 20:50(20:50/m) 3) 0.32m - 7:50(24:16/m) 7th Nov 2019, 9:27am northernslowcoach wrote: Take care of that hip 7th Nov 2019, 9:40am Velociraptor wrote: Rehab the hell outta that hip gorilla Add a comment	1.4mi, 31:25 Cross-Training - Walking If I'd known it was going to rain I'd have changed my trews and the dog could have tried his new harness/coat. Flippin' cold rin too. Hip starting to feel much better - glad I've not run on it, will assess tomorrow. Split Summary === 1) 1m - 21:30(21:30/m) 2) 0.37m - 9:55(26:41/m) 8th Nov 2019, 6:52pm northernslowcoach wrote: :) I think! Add a comment 0mi, 30:00 Cross-Training - Other Not sure what to call this A bit of yoga - forward and backwards bends, forward fold to plank, down dog, cat-cow,plank, pigeon fold. Pilates - fold down to plank, triceps press-ups, down dog, runners' lunge - all very cautiously as a sort of warm-up and check range of motion, niggles etc then -dead bugs, superman, fire hydrant, slow donkey kicks - just 5 per side of each. Hip fine throughout, tight-ish in both hamstrings Creful rolling of spiky ball between my back and the wall then butt and wall found a couple of "trigger points" in left glute (it's usually the right I have issues with) - so there's something going/gone on there - but I think/hopefully it's there and not actually in the hip joint. Nice new thick yoga mat and a working radiator in the hall (at last) feel a bit better afterwards- maybe I shall be motivated to repeat this... 8th Nov 2019, 10:25am Mandymoo wrote: Glad it seems to have helped. 8th Nov 2019, 10:59am northernslowcoach wrote: sounds good :) 8th Nov 2019, 11:13am mulbs wrote: give yourself a shiny x 8th Nov 2019, 3:11pm RRR-CAZ wrote: :-) Good news Add a comment 2.3mi, 50:00 Cross-Training - Walking Fapp failure same route as yesterday, probably v similar time. No game score Hip felt fine until one slightly wrong foot placement on rough field edge - then I can feel something is not right, not painful just there and ? Split Summary === 1) 0.03m - 35(21:48/m) 8th Nov 2019, 8:55am northernslowcoach wrote: Be careful x 8th Nov 2019, 9:45am mulbs wrote: so. what's your plan to sort this out? 8th Nov 2019, 10:20am Rosehip wrote: see last training entry :) 8th Nov 2019, 3:09pm RRR-CAZ wrote: :-( Hope the niggle goes quickly Add a comment	1.4mi, 26:55 Cross-Training - Walking yeuch rain can't be much above freezing. Split Summary === 1) 1m - 20:15(20:15/m) 2) 0.35m - 6:40(19:18/m) Add a comment 0mi, 30:00 Cross-Training - Other As yesterday, + several short, spiky ball against the wall, sessions throughout the day. Bottled out of testing hip with a run though. 9th Nov 2019, 3:55pm northernslowcoach wrote: There's always tomorrow :) 9th Nov 2019, 3:57pm Rosehip wrote: there is :) Add a comment 2.2mi, 46:21 Cross-Training - Walking Ooops, long lie in this morning! still frosty and bright Not a whisper from hip this morning, shall try a little jog later Split Summary === 1) 1m - 23:01(23:01/m) 2) 1m - 20:15(20:15/m) 3) 0.16m - 3:05(19:31/m) 9th Nov 2019, 9:40am northernslowcoach wrote: Morning :) how's the hip? X 9th Nov 2019, 9:54am Rosehip wrote: Seems good this morning :) :) 9th Nov 2019, 10:10am Velociraptor wrote: Fingers crossed :) 9th Nov 2019, 10:34am Wombling Plodder (Welsh Womble) wrote: 🍀 Add a comment	1.3mi, 27:24 Cross-Training - Walking lovely evening big moon, clear skies and waist high mist rising. No sign of barn owl Split Summary === 1) 1m - 21:26(21:26/m) 2) 0.29m - 5:58(20:16/m) Add a comment 3.6mi, 41:44 Running - General Route not much use for wsw or fetchpoint, but flat road with little camber seemed safest test for hip. Feels fine, legs quite peppy. Probably risk St Neots as a long run - the wrong side of 2.30 Split Summary === 1) 1m - 12:01(12:01/m) 113cal 4.99/6.47mph 2) 1m - 11:31(11:31/m) 118cal 5.21/6.12mph 3) 1m - 11:37(11:37/m) 117cal 5.17/6.23mph 4) 0.57m - 6:36(11:32/m) 66cal 5.2/6.2mph 10th Nov 2019, 1:04pm northernslowcoach wrote: Yay for peppy legs :) 11th Nov 2019, 8:17am Wombling Plodder (Welsh Womble) wrote: All the best xx Add a comment 0mi, 30:00 Cross-Training - Other Same stretchy bendy "conditioning" routine as yesterday. Except that had a brain fade doing superman and tried to lift arm and leg on same side - resulting in bashed elbow when I fell over. Going to risk a little run now... 10th Nov 2019, 11:27am northernslowcoach wrote: Be careful ;) Add a comment 2.2mi, 48:50 Cross-Training - Walking Gorgeous morning for splashing through the mud and puddles. Dog now filthy! Split Summary === 1) 1m - 22:55(22:55/m) 2) 1m - 21:10(21:10/m) 3) 0.21m - 4:45(23:00/m) 10th Nov 2019, 9:45am northernslowcoach wrote: Morning :) 10th Nov 2019, 9:50am Rosehip wrote: sunny morning :) Add a comment	0mi, 10:00 Cross-Training - Yoga standing forward folds, down dog, cat-cow - back still a bit tight, need to do this or similar as much as possible. 11th Nov 2019, 6:35pm northernslowcoach wrote: Keep bending :) 11th Nov 2019, 7:17pm Rosehip wrote: :) Add a comment 1.2mi, 24:25 Cross-Training - Walking Short evening walk - trying to avoid the worst of the mud and I've had enough of cleaning the dog/floors/walls! Split Summary === 1) 1m - 19:55(19:55/m) 2) 0.23m - 4:30(19:21/m) Add a comment 0.8mi, 12:45 Cross-Training - Walking Couldn't not walk that little loop to squish the bug - shame GPS cutting corners has robbed me of a square again -Fetch is a superstar - editing notes from this page is fab Split Summary === 1) 0.78m - 12:45(16:26/m) 11th Nov 2019, 5:46pm northernslowcoach wrote: :) Add a comment 5mi, 58:35 Running - General Don't think that was quite enough for the wsw win this week - some effort in the last mile trying to get two more squares before ran out of time! running with effort on tarmac in old roclites probably not the most sensible idea... Wind unpleasant at times. Split Summary === 1) 1m - 12:10(12:10/m) 111cal 4.93/6.38mph 2) 1m - 11:46(11:46/m) 117cal 5.1/6.22mph 3) 1m - 11:45(11:45/m) 113cal 5.1/6.36mph 4) 1m - 11:59(11:59/m) 115cal 5.01/6.3mph 5) 0.98m - 10:55(11:05/m) 115cal 5.41/7.04mph 11th Nov 2019, 5:46pm northernslowcoach wrote: Was it enough ;) 11th Nov 2019, 6:05pm Rosehip wrote: it was a draw - gps robbed me of a square and I turned just to early for another one :( Add a comment 3.5mi, 1:10:52 Cross-Training - Walking Squelchy walk, celebrating no work Monday by taking Ralph to squish a couple of bugs. Now to work out if a short run will claw back my WSW score .. Split Summary === 1) 1m - 21:12(21:12/m) 2) 1m - 19:20(19:20/m) 3) 1m - 18:50(18:50/m) 4) 0.49m - 11:30(23:40/m) 11th Nov 2019, 9:38am mulbs wrote: how are your creaky bits? 11th Nov 2019, 9:54am Rosehip wrote: Ok, I think.. 11th Nov 2019, 9:55am mulbs wrote: winner 11th Nov 2019, 10:06am Rosehip wrote: :) 11th Nov 2019, 10:20am RRR-CAZ wrote: :-) 11th Nov 2019, 5:45pm northernslowcoach wrote: :) Add a comment	0mi, 25:00 Cross-Training - Other forward and backwards bends, forward fold to plank, down dog, cat-cow,plank, pigeon fold. Pilates - fold down to plank, triceps press-ups, down dog, runners' lunge dead bugs, superman, fire hydrant, slow donkey kicks - just 5 per side of each. no falling over today 12th Nov 2019, 9:45am northernslowcoach wrote: Well done :) 12th Nov 2019, 12:29pm Wombling Plodder (Welsh Womble) wrote: :-) Add a comment 2.1mi, 41:00 Cross-Training - Walking Ralph's morning constitutional, again note the speed up with B and Molly catch up Split Summary === 1) 1m - 21:15(21:15/m) 2) 1m - 17:40(17:40/m) 3) 0.1m - 2:05(20:13/m) 12th Nov 2019, 8:24am northernslowcoach wrote: Morning :) 12th Nov 2019, 8:35am Rosehip wrote: wind's cold - Morning :) Add a comment	0.9mi, 19:40 Cross-Training - Walking Short one this evening, cold hands and curry for tea that needs cooking! Split Summary === 1) 0.9m - 19:40(21:45/m) 13th Nov 2019, 5:44pm northernslowcoach wrote: :) Add a comment 1mi, 16:00 Cross-Training - Walking And back the short way - backpack heavy Split Summary === 1) 0.95m - 16:00(16:47/m) 13th Nov 2019, 1:28pm northernslowcoach wrote: Weight training :) 13th Nov 2019, 1:36pm Rosehip wrote: :) Add a comment 2mi, 33:30 Cross-Training - Walking Bug squishing long way round to the Co-op Split Summary === 1) 1m - 16:40(16:40/m) 2) 1m - 16:30(16:30/m) 3) 0.02m - 20(17:32/m) 13th Nov 2019, 1:28pm northernslowcoach wrote: :) 14th Nov 2019, 5:01pm Wombling Plodder (Welsh Womble) wrote: :-) Add a comment 2.3mi, 48:35 Cross-Training - Walking Morning constitutional - my dog is a creature of habit and has decided that this is the correct morning route, no variation required today. Less muddy and less cold wind than yesterday Split Summary === 1) 1m - 21:50(21:50/m) 2) 1m - 20:00(20:00/m) 3) 0.27m - 6:45(24:33/m) 13th Nov 2019, 9:42am northernslowcoach wrote: :) 14th Nov 2019, 5:01pm Wombling Plodder (Welsh Womble) wrote: Nala has two routes, and dare I detour off of them - today saw me walking around a flooded path because a certain lady would not return to the street to follow a more sensible detour Add a comment
Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20
0mi, 1:00:00 Cross-Training - Pilates It's still hard work and I still can't swing my leg through fully for runners' lunges 14th Nov 2019, 12:39pm RRR-CAZ wrote: Keep at it :-) 14th Nov 2019, 1:03pm northernslowcoach wrote: It's all good for you x 14th Nov 2019, 5:02pm Wombling Plodder (Welsh Womble) wrote: It will come. Well done Add a comment 2mi, 37:50 Cross-Training - Walking Dog agreed that a shorter loop was called for this morning it's yucky out there. Need a new pair of waterproof dog-walking gloves and to not put on any more weight or my jacket and trews that actually are waterproof won't fit anymore! time includes forgetting to stop app whilst attempting to de-mud Ralph. Split Summary === 1) 1m - 20:05(20:05/m) 2) 0.96m - 17:45(18:31/m) 14th Nov 2019, 10:06am northernslowcoach wrote: Yuck, lovely and sunny here Add a comment	1.2mi, 27:15 Cross-Training - Walking Took a while to remember to stop the Fapp again. Muddy, dark, raining, cold - but the dog insists on his walk whatever. Split Summary === 1) 1m - 21:00(21:00/m) 2) 0.24m - 46:15(3:10:24/m) Add a comment 4.9mi, 57:29 Running - Easy Test to see if everything is working or not right glitchy glute is glitchy - twinges 2-3/10 on and off. left hip behaving - "there" but not painful. feet ok, kees ok finally got my circle free of bugs - won't last though. Split Summary === 1) 1m - 12:12(12:12/m) 114cal 4.92/6.21mph 2) 1m - 11:40(11:40/m) 117cal 5.14/6.62mph 3) 1m - 11:46(11:46/m) 117cal 5.1/6.04mph 4) 1m - 11:54(11:54/m) 114cal 5.04/5.94mph 5) 0.85m - 9:57(11:44/m) 99cal 5.11/7.27mph 15th Nov 2019, 12:45pm RRR-CAZ wrote: Congrats on the bug clearance just cleared my circle as well :-) 15th Nov 2019, 1:10pm Peregrinator wrote: 👍 15th Nov 2019, 5:15pm northernslowcoach wrote: I never clear mine - well done! Add a comment 3.9mi, 1:24:04 Cross-Training - Walking Took Ralph to squish two very muddy bugs. DOMS in glutes from Pilates yesterday (and/or from up and down on a step cleaning the top shelves) Split Summary === 1) 1m - 22:24(22:24/m) 2) 1m - 19:50(19:50/m) 3) 1m - 19:55(19:55/m) 4) 0.88m - 21:55(24:56/m) 15th Nov 2019, 5:14pm northernslowcoach wrote: :) 16th Nov 2019, 2:16pm Wombling Plodder (Welsh Womble) wrote: Go Ralph :-) Add a comment	1.1mi, 36:42 Cross-Training - Walking with C and Guinness - the dogs had a good run/ball play whilst we had a good gossip! Split Summary === 1) 1m - 32:52(32:52/m) 2) 0.12m - 3:50(31:39/m) Add a comment 0mi, 30:00 Cross-Training - Other bendy stretchy yoga/pilates and the donkey kick/fire hydrant/superman stuff - good antidote to too much housework and internet "shopping research" 17th Nov 2019, 9:17am northernslowcoach wrote: Good stuff :) Add a comment 2.6mi, 49:03 Cross-Training - Walking Forgot to start Fapp this morning Plowed fields and bonfires - back to autumn after the wintry feeling of the last couple of days Split Summary === 1) 1m - 18:32(18:32/m) 2) 1m - 18:45(18:45/m) 3) 0.57m - 11:46(20:46/m) 16th Nov 2019, 10:39am northernslowcoach wrote: Good morning :) 16th Nov 2019, 10:59am Rosehip wrote: Nice Autumn morning :) Add a comment	1.3mi, 31:00 Cross-Training - Walking evening walk - it's probably good active recovery, but not really what I wanted to be doing! Split Summary === 1) 1m - 25:20(25:20/m) 2) 0.25m - 5:40(22:16/m) 17th Nov 2019, 4:58pm northernslowcoach wrote: Oof, did Ralph pull you round?! 17th Nov 2019, 5:23pm Rosehip wrote: yes, then he got into a scrap with a stupid VLF terrier! Add a comment 13.1mi, 2:31:34 Running - Race I had intended to stick to ~12mm, but ended up letting HB and Carp drag me around slightly quicker than I should have run. Longest run for 6 months isn't the way to run undulating tarmac - hopefully, glitchy glute, which made itself felt at around 7 or 8 miles, won't get any grumpier! Just checked HR stats from fitbit - av was 150, so not LSR and not quite race effort either ties in with run pace, quicker than intended but not full on. bodes well for marathon time if I can get the miles in, I think! Split Summary === 1) 1m - 11:16(11:16/m) 2) 1m - 11:09(11:09/m) 3) 1m - 11:26(11:26/m) 4) 1m - 11:52(11:52/m) 5) 1m - 11:15(11:15/m) 6) 1m - 11:30(11:30/m) 7) 1m - 11:20(11:20/m) 8) 1m - 11:30(11:30/m) 9) 1m - 12:27(12:27/m) 10) 1m - 12:00(12:00/m) 11) 1m - 11:16(11:16/m) 12) 1m - 11:22(11:22/m) 13) 1m - 11:47(11:47/m) 14) 0.12m - 1:24(11:25/m) 17th Nov 2019, 3:07pm northernslowcoach wrote: Very well done you :) 17th Nov 2019, 3:09pm Garfield wrote: Well done...it's interesting to see the profile there as I don't remember it being quite that hilly!! 17th Nov 2019, 3:35pm Peregrinator wrote: That's great! 17th Nov 2019, 4:06pm RRR-CAZ wrote: Great runing 17th Nov 2019, 4:09pm Velociraptor wrote: Well done medal 18th Nov 2019, 7:33am Wombling Plodder (Welsh Womble) wrote: Well done :-) Fingers crossed for no adverse reaction xx Add a comment 1.4mi, 30:35 Cross-Training - Walking Split Summary === 1) 1m - 22:10(22:10/m) 2) 0.41m - 8:25(20:45/m) 17th Nov 2019, 9:18am northernslowcoach wrote: Good morning :) 17th Nov 2019, 1:30pm Rosehip wrote: pretty pink sunrise morning :) 17th Nov 2019, 1:57pm northernslowcoach wrote: :) Add a comment	1.1mi, 26:36 Cross-Training - Walking Split Summary === 1) 1m - 22:01(22:01/m) 2) 0.13m - 4:35(35:00/m) 18th Nov 2019, 6:34pm northernslowcoach wrote: :) Add a comment 1.7mi, 37:37 Cross-Training - Walking Everything feels OK this morning, legs tired and telling me they ran further than they're used to recently - but I think I got away with yesterday Split Summary === 1) 1m - 22:06(22:06/m) 2) 0.72m - 15:31(21:25/m) 18th Nov 2019, 9:46am northernslowcoach wrote: All feet ok? 18th Nov 2019, 9:47am Rosehip wrote: all 6 feet OK :) 18th Nov 2019, 9:48am northernslowcoach wrote: :) 18th Nov 2019, 6:40pm RRR-CAZ wrote: :-) Add a comment	1.3mi, 30:40 Cross-Training - Walking Split Summary === 1) 1m - 23:25(23:25/m) 2) 0.32m - 7:15(22:33/m) 19th Nov 2019, 5:30pm northernslowcoach wrote: Cold and dark? 19th Nov 2019, 5:40pm Rosehip wrote: yes! bonus little owl :) 19th Nov 2019, 5:41pm northernslowcoach wrote: Aww wol :) 20th Nov 2019, 9:03am mulbs wrote: Twit! Add a comment 4.2mi, 50:14 Running - Easy Should have gone out earlier before the mud thawed - mile 2 was somewhat slippy! Legs seem unscathed, although right leg is a bit "tight". Shoulders still DOMSy. Split Summary === 1) 1m - 12:13(12:13/m) 113cal 4.91/8.21mph 2) 1m - 12:38(12:38/m) 106cal 4.75/5.63mph 3) 1m - 11:51(11:51/m) 113cal 5.06/6.18mph 4) 1m - 11:45(11:45/m) 116cal 5.11/5.89mph 5) 0.16m - 1:46(11:01/m) 19cal 5.44/6.07mph 19th Nov 2019, 12:09pm northernslowcoach wrote: Good miles :) 19th Nov 2019, 12:23pm Velociraptor wrote: Nice race recovery :) Add a comment 2.2mi, 48:55 Cross-Training - Walking Split Summary === 1) 1m - 22:50(22:50/m) 2) 1m - 20:50(20:50/m) 3) 0.22m - 5:15(23:30/m) 19th Nov 2019, 9:10am northernslowcoach wrote: Good morning, frosty with you? 19th Nov 2019, 9:58am Rosehip wrote: very! - pretty though :) Add a comment	1.8mi, 37:15 Cross-Training - Walking Another cold one - nicely frozen mud. Split Summary === 1) 1m - 21:30(21:30/m) 2) 0.77m - 15:45(20:26/m) 20th Nov 2019, 10:34am northernslowcoach wrote: Good morning :) Add a comment

Dist	Races	PB	WB	2011	2012	2013	2014	2015	2016	2017	2018	2019
400m	1	1:57 7:51/mi	50.65							1:57 50.65
1mi	5	8:58 8:58/mi	57.77					9:19 54.17		8:58 57.77	9:12 57.06
5km	15	29:52 9:37/mi	55.86		31:15 51.82	29:52 55.45				31:10 55.86	32:36 53.40	31:35 55.84
5mi	1	52:46 10:33/mi	50.78			52:46 50.78
10km	7	1:00:21 9:43/mi	56.24	1:10:19 47.56	1:15:12 44.14	1:00:21 56.24	1:04:38 52.51			1:10:38 49.88
8.1mi	1	1:35:03 11:44/mi	46.36			1:35:03 46.36
14km	1	2:03:56 14:15/mi	42.01									2:03:56 42.01
15km	1	2:01:43 13:04/mi	45.83									2:01:43 45.83
10mi	1	1:57:13 11:43/mi	49.23							1:57:13 49.23
13.1mi	13	2:14:10 10:15/mi	55.58		2:20:40 51.77	2:15:48 54.24	2:16:57 53.79	2:14:10 55.58			2:26:34 53.52	2:24:55 54.13
20mi	3	3:44:01 11:12/mi	52.08				3:44:01 52.08	3:48:34 51.69	3:59:33 49.95
26.2mi	4	5:26:26 12:28/mi	48.64			5:44:15 45.54	5:26:26 48.64		5:41:55 47.65
50km	1	7:10:38 13:52/mi	44.29				7:10:38 44.29
35mi	1	9:18:49 15:58/mi	38.95						9:18:49 38.95

2019	Distance	Date	Result	WAVA
St Neots Riverside Half Marathon	13.1mi	17 Nov	2:31:13	52.56%
Lakeland Trails in Ullswater - Trail Challenge	14km	27 Oct	2:03:56	42.01%
Lakeland Trails in Helvellyn - Trail Challenge	15km	26 Oct	2:01:43	45.83%
Doug Anderson 5k	5km	31 Jul	31:52	55.34%
Bedford Bridges Challenge	10km	13 Jul		0.00%
Cambridge Half Marathon	13.1mi	3 Mar	2:24:55	54.13%
Carlisle parkrun	5km	16 Feb	33:34	52.54%
Great Denham parkrun	5km	12 Jan	31:35	55.84%
Pocket parkrun	5km	1 Jan	32:39	54.01%
2018	Distance	Date	Result	WAVA
Snow White and the Seventh Jingle Mile	1mi	1 Dec	9:12	57.06%
St Neots Riverside Half Marathon	13.1mi	18 Nov	2:26:59	53.37%
Perkins Great Eastern Run	13.1mi	14 Oct	2:26:34	53.52%
Big Fetch Mile - Bedford	1mi	24 Feb	9:16	55.90%
Bedford parkrun	5km	10 Feb	32:36	53.40%
2017	Distance	Date	Result	WAVA
Bedford parkrun	5km	9 Dec	31:10	55.86%
Jingle Mile Ep VI: The Return of the Fetchi	1mi	2 Dec	8:58	57.77%
Bedford parkrun	5km	25 Nov	32:35	53.43%
Bedford parkrun	5km	18 Nov	32:30	53.57%
Bedfordshire Clangtastic Mile - 400 m	400mi	1 Jul	1:57	50.65%
Big Fetch Mile - Bedford	1mi	1 Jul	9:09	55.88%
Bedford parkrun	5km	24 Jun	32:40	52.62%
Run Bedford 10k	10km	18 Jun	1:10:38	49.88%
Draycote Water 10	10mi	19 Mar	1:57:13	49.23%
2016	Distance	Date	Result	WAVA
Northants Ultra 35 Shires & Spires	35mi	5 Jun	9:18:49	38.95%
Spring Flitch Way Marathon	26.2mi	15 May	5:41:55	47.65%
Oakley 20	20mi	3 Apr	3:59:33	49.95%
Enigma Week @ the Knees Day 7 of 7	26.2mi	20 Mar	5:45:59	47.09%
2015	Distance	Date	Result	WAVA
Jingle Mile IV: A New Hope	1mi	12 Dec	9:19	54.17%
St Neots Riverside Half Marathon	13.1mi	15 Nov	2:36:14	48.33%
Oakley 20	20mi	29 Mar	3:48:34	51.69%
Cambridge Half Marathon	13.1mi	8 Mar	2:14:10	55.58%
2014	Distance	Date	Result	WAVA
St Neots Riverside Half Marathon	13.1mi	16 Nov	2:21:17	52.78%
Thames Path Challenge 2nd 50K	50km	13 Sep	7:10:38	44.29%
Enigma Summer Marathon	26.2mi	6 Jul	5:26:26	48.64%
Bupa London 10,000	10km	25 May	1:04:38	52.51%
Oakley 20	20mi	23 Mar	3:44:01	52.08%
Cambridge Half Marathon	13.1mi	9 Mar	2:16:57	53.79%
2013	Distance	Date	Result	WAVA
Bedford parkrun	5km	14 Dec	29:52	55.45%
St Neots Riverside Half Marathon	13.1mi	17 Nov	2:17:56	53.41%
Great Eastern Run	13.1mi	13 Oct	2:15:48	54.24%
Standalone 10K	10km	6 Oct	1:00:21	56.24%
Olympic Park Anniversary Run	5mi	21 Jul	52:46	50.78%
Abbey 10k	10km	30 Jun	1:07:25	49.77%
Colworth Trail Race 8	8.1mi	22 Jun	1:35:03	46.36%
Bedford parkrun	5km	11 May	30:09	54.30%
London Marathon	26.2mi	21 Apr	5:44:15	45.54%
2012	Distance	Date	Result	WAVA
St Neots Riverside Half Marathon	13.1mi	18 Nov	2:21:22	51.51%
Great Eastern Run	13.1mi	14 Oct	2:20:40	51.77%
Bedford parkrun	5km	9 Jun	31:15	51.82%
BUPA London 10,000	10km	27 May	1:15:12	44.14%
bedford parkrun	5km	21 Apr	32:21	50.06%
bedford parkrun	5km	14 Apr	32:16	50.19%
Silverstone Half Marathon	13.1mi	11 Mar	2:40:58	44.75%
2011	Distance	Date	Result	WAVA
RNLI Reindeer Run - Woburn	10km	27 Nov	1:10:19	47.56%
willow 10k	10km	9 Oct	1:11:03	47.07%
Race4life Bedford (5k)	5km	24 Jul	34:00	47.15%

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Rosehip F55

I am fundraising for EpicKidz and Parkinsons UK.

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