Tractor dodging, gate wiggling, road crossing, dog racing, wind battling, iirigator showering 10 x 400m.


Split Summary
===
1) 0.57m - 6:59(12:12/m) 64cal 4.92/5.8mph
2) 0.1m - 1:22(14:23/m) 9cal 4.17/6.48mph
3) 0.25m - 2:20(9:24/m) 29cal 6.39/7.17mph
4) 0.14m - 2:00(14:42/m) 12cal 4.08/6.53mph
5) 0.25m - 2:18(9:16/m) 30cal 6.48/7.61mph
6) 0.12m - 2:00(17:05/m) 11cal 3.51/6.94mph
7) 0.25m - 2:20(9:24/m) 28cal 6.38/7.84mph
8) 0.13m - 2:00(15:59/m) 11cal 3.75/7.01mph
9) 0.25m - 2:15(9:02/m) 29cal 6.64/7.68mph
10) 0.12m - 2:00(16:25/m) 11cal 3.66/6.04mph
11) 0.25m - 2:13(8:54/m) 28cal 6.74/8.15mph
12) 0.12m - 2:00(16:40/m) 11cal 3.6/6.56mph
13) 0.25m - 2:24(9:40/m) 28cal 6.21/7.35mph
14) 0.13m - 2:00(15:27/m) 11cal 3.88/6.9mph
15) 0.25m - 2:18(9:14/m) 28cal 6.5/7.86mph
16) 0.14m - 2:00(14:40/m) 12cal 4.09/6.21mph
17) 0.25m - 2:21(9:29/m) 29cal 6.33/7.28mph
18) 0.12m - 2:00(16:19/m) 11cal 3.68/5.93mph
19) 0.25m - 2:18(9:17/m) 26cal 6.46/7.57mph
20) 0.13m - 2:00(15:03/m) 11cal 3.99/6.63mph
21) 0.25m - 2:17(9:13/m) 28cal 6.51/7.03mph
22) 0.13m - 2:00(14:57/m) 13cal 4.02/6.87mph
23) 0m - 3(26:38/m) 2.25/2.71mph

Running into the wind with the sun on my back was lovely - the other way around not so.
Glad I didn't succomb to last minute entering of Abbey 10K that I had thought about doing.

Logged as long 'cos it's long enough to count for ProJo - and slow enough for an LSR.

Fitbit has HR waaaay up for pace, don't know if that's real a weather related or it being silly.

Split Summary
===
1) 1m - 13:05(13:05/m) 101cal
2) 1m - 12:11(12:11/m) 111cal
3) 1m - 11:58(11:58/m) 112cal
4) 1m - 12:15(12:15/m) 112cal
5) 1m - 12:34(12:34/m) 114cal
6) 0.32m - 3:45(11:42/m) 38cal

Bit cooler this morning, only had time for 3 as didn't get out the door soon enough.

Split Summary
===
1) 1m - 12:02(12:02/m) 111cal 4.99/6.29mph
2) 1m - 11:46(11:46/m) 116cal 5.1/5.9mph
3) 1m - 11:38(11:38/m) 116cal 5.16/6.23mph
4) 0.01m - 10(11:39/m) 2cal 5.15/5.8mph

Plan said 20 mins at ~10.10 - 10:30 (Mcmillan tempo pace not Projo "threshold")

Wasn't looking forward to it but came out OK in he end.

Split Summary
===
1) 0.85m - 10:32(12:23/m) 96cal 4.85/6.56mph
2) 1m - 10:14(10:14/m) 118cal 5.87/6.51mph
3) 0.97m - 9:47(10:07/m) 115cal 5.93/6.74mph
4) 0.07m - 1:09(16:53/m) 7cal 3.55/6.29mph

6 x 600m
plan said 8x, thought I'd manage 7 - ran out of road and time.
300m recoveries too long when walked, cut some short and cought breath standing in shade.
Uneven pacing partly down to different surfaces underfoot/obstacles but also because I'm rubbish at pacing. was aiming for 9.30s

Same obstacles as last week's intervals - with added tractor in the ditch entertainment.

Split Summary
===
1) 0.61m - 7:15(11:57/m) 70cal 5.02/6.42mph
2) 0.15m - 2:35(16:47/m) 13cal 3.57/6.45mph
3) 0.37m - 3:30(9:24/m) 43cal 6.38/7.3mph
4) 0.1m - 1:46(17:48/m) 9cal 3.37/6.23mph
5) 0.37m - 3:24(9:08/m) 42cal 6.57/7.45mph
6) 0.19m - 3:09(16:56/m) 17cal 3.54/6.86mph
7) 0.37m - 3:34(9:34/m) 44cal 6.27/8.4mph
8) 0.19m - 2:57(15:49/m) 16cal 3.79/6.69mph
9) 0.37m - 3:38(9:46/m) 43cal 6.15/6.87mph
10) 0.09m - 1:26(16:02/m) 9cal 3.74/6.75mph
11) 0.37m - 3:38(9:44/m) 43cal 6.16/7.31mph
12) 0.11m - 1:56(17:24/m) 11cal 3.45/7.15mph
13) 0.37m - 3:30(9:24/m) 42cal 6.38/7.36mph
14) 0.19m - 2:21(12:37/m) 19cal 4.75/6.83mph
15) 0.02m - 11(10:13/m) 2cal 5.87/6.33mph

Bit grumpy this morning
Too hot - despite forecast saying "only" 20C.

Was stung by something halfway up Sand Lane and lost what little enthusiasm for a half decent long run I had
turned at the top to go home after the footbridge I managed to convince myself to loop around the fields to make over the hour.

HR seems way up for pace again, don't know if it's me, the weather or the fitbit

Split Summary
===
1) 1m - 12:15(12:15/m) 108cal 4.9/6.57mph
2) 1m - 12:00(12:00/m) 111cal 5/6.48mph
3) 1m - 11:28(11:28/m) 113cal 5.23/6.79mph
4) 1m - 11:44(11:44/m) 110cal 5.12/6.1mph
5) 1m - 12:07(12:07/m) 113cal 4.95/5.8mph
6) 0.56m - 6:56(12:22/m) 60cal 4.85/5.97mph

If I'm going to play WSWs again I'll need to remember to start the FApp to log dog-walks when I go out - not when I'm almost home!

Split Summary
===
1) 0.61m - 12:35(20:44/m)

"your 5th fastest of 5 attempts"
- Properly easy run then

Pretty morning, much warmer at 7.30 than whilst I was out with the dog earlier - should have been thin vest not thicker T!

Split Summary
===
1) 1m - 12:47(12:47/m) 101cal 4.7/5.42mph
2) 1m - 12:27(12:27/m) 105cal 4.82/6.39mph
3) 1m - 12:07(12:07/m) 113cal 4.95/5.99mph
4) 0.47m - 5:31(11:51/m) 54cal 5.06/5.74mph

This evening's fail was to stop the Fapp when I stopped for a chat and then fail to save it - So only last bit of this evening's walk counts for WSW

I suppose if I'm going to log walking again I should put the whole time and distance in ?

Split Summary
===
1) 0.58m - 14:10(24:25/m)

Oh dear, stopping to chat, running out of time and walking back the way we'd gone does not make for efficient WSWing!
Was nice to catch up with a friend though

Split Summary
===
1) 1m - 40:17(40:17/m)
2) 0.19m - (/m)

Plan said 6 x 800 - that was a bit optimistiic! managed 4
aiming for 9:3x, so quite pleased with pace, though withhin each one they're a bit uneven due to the usual obstacles.
Hard though - don't think I'm ready for the sub 30 5k yet.

Split Summary
===
1) 0.44m - 5:46(12:59/m) 48cal 4.62/6.6mph
2) 0.5m - 4:44(9:31/m) 58cal 6.31/7.93mph
3) 0.15m - 2:30(16:56/m) 13cal 3.54/6.65mph
4) 0.5m - 4:39(9:21/m) 58cal 6.42/8.08mph
5) 0.16m - 2:30(15:18/m) 15cal 3.92/8.17mph
6) 0.5m - 4:44(9:31/m) 59cal 6.31/6.93mph
7) 0.15m - 2:30(16:59/m) 13cal 3.53/6.02mph
8) 0.5m - 4:41(9:26/m) 58cal 6.36/7.41mph
9) 0.02m - 21(21:40/m) 3cal 2.77/6.78mph

Just a short one, late going out and ought to get a run done now.

looks like Fapp didn't record route properly either - time is right but it's cut almost half a mile from the distance and cost me a wsw square or two
Split Summary
===
1) 1m - 32:32(32:32/m)
2) 0.16m - (/m)

Nice and fresh after the early rain this morning - feet wet though!

Split Summary
===
1) 1m - 20:40(20:40/m)
2) 0.81m - 18:15(22:34/m)

Well that was lovely

Bedford bridges challenge, lots of Fetchies, lots of bridges and lunch

Split Summary
===
1) 1m - 13:01(13:01/m) 106cal 4.61/9.09mph
2) 1m - 11:46(11:46/m) 110cal 5.1/7.22mph
3) 1m - 12:36(12:36/m) 120cal 4.76/7.35mph
4) 1m - 12:25(12:25/m) 113cal 4.83/6.35mph
5) 1m - 12:21(12:21/m) 108cal 4.86/6.73mph
6) 0.63m - 8:42(13:49/m) 65cal 4.34/9.65mph

ProJo tempo run (@McMillan pace)
aiming for 2 miles then to keep the effort up until home - however far that was, but cut short by needing to stop naughty Nisha running into the road to chase me.

Had about had enough by then anyway.

Split Summary
===
1) 0.76m - 9:26(12:21/m) 83cal 4.86/6.15mph
2) 1m - 10:22(10:22/m) 119cal 5.78/6.7mph
3) 1m - 10:03(10:03/m) 118cal 5.97/6.89mph
4) 0.13m - 1:18(10:13/m) 15cal 5.87/6.91mph
5) 0.18m - 2:15(12:26/m) 20cal 4.82/6.29mph

Split Summary
===
1) 1m - 12:27(12:27/m) 110cal 4.82/6.22mph
2) 1m - 11:52(11:52/m) 116cal 5.06/6.71mph
3) 1m - 12:28(12:28/m) 109cal 4.82/6.16mph
4) 0.79m - 9:36(12:07/m) 88cal 4.95/6.32mph

A little evening stroll with the dog, another 10 mins and the sunset would have been amazing

Split Summary
===
1) 1m - 21:40(21:40/m)
2) 0.8m - 13:55(17:23/m)

hmm, this one needs a mini blog

Bit of a lie in, still time for a bit of an explore with Ralph before the menfolk got up. Frustrating at first to find stiles with no dog route and paths with face high nettles.So route ended up mainly road, but we only saw two cars.

Evening dog-stroll up to High Ireby and back - including a little trespass/explore of the Ireby Grange grounds

Split Summary
===
1) 1m - 26:30(26:30/m)
2) 1m - 25:35(25:35/m)
3) 0.14m - 3:25(25:15/m)

Collected B from Carlisle and stopped in Caldbeck on the way back. Lovely lunch at the Watermill and then a short but very pretty walk alonng the beck to the old bobbin mill

Split Summary
===
1) 1m - 12:03(12:03/m) 110cal 4.98/6.99mph
2) 1m - 11:41(11:41/m) 108cal 5.14/7.56mph
3) 1m - 11:41(11:41/m) 117cal 5.13/6.86mph
4) 0.79m - 10:29(13:14/m) 84cal 4.53/6.29mph

Ralph’s morning constructional

Split Summary
===
1) 1m - 18:21(18:21/m)
2) 1m - 17:30(17:30/m)
3) 0.37m - 6:20(17:16/m)

Walk with the family in the sunshine.
Beautiful picnic spot

Split Summary
===
1) 1m - 32:43(32:43/m) 106cal 1.83/3.8mph
2) 1m - 28:07(28:07/m) 98cal 2.13/3.89mph
3) 1m - 26:56(26:56/m) 90cal 2.23/6.78mph
4) 1m - 23:03(23:03/m) 86cal 2.6/3.71mph
5) 1m - 21:51(21:51/m) 84cal 2.74/4.19mph
6) 0.32m - 12:24(38:44/m) 37cal 1.55/3.82mph

Just a short constitutional whilst waiting for everyone else to get up. Hopefully a day by a relatively quiet lake beckons...
Split Summary
===
1) 1m - 20:40(20:40/m)
2) 0.35m - 7:10(20:35/m)