Nasty TAO-bot decided to punish me for taking a couple of rest days (sinuses playing up, work and life full) with this:

Interval run :
Total: 39 minutes (~3.5 miles)
Consisting of the following steps:
1.Very easy: Walk/slow run for 5 minutes at 12:31 min/mile [25:01 - 12:09 min/mile] (0.4 miles).
2.Easy: Run for 11 minutes at 11:36 min/mile [11:57 - 11:25 min/mile] (0.9 miles).
3.Perform the following steps 2 times
A.Very easy: Run for 3 minutes no faster than 12:59 min/mile [> 11:17 min/mile]
B.Fast: Very fast run for 3 minutes at 8:42 min/mile [8:50 - 8:26 min/mile] (0.3 miles).
4.Easy: Run for 11 minutes at 11:36 min/mile [11:57 - 11:25 min/mile] (0.9 miles)

3 mins at faster than mile pace? not fun ( although optimistically I had programmed a 3rd effort onto the Garmin in case I felt like it - obviously, I didn't!)

Made the mistake of trying to combine with bug-squishing, which meant first effort on a variety of not-really-suitable surfaces - so quite surprised I hit the pace - fairly sure Garmin was continually telling me to SPEED UP!

not far off instructions.

Split Summary
===
1) 1.48m - 18:01(12:09/m) 167cal 4.94/6.13mph
2) 0.2m - 3:00(14:47/m) 17cal 4.06/5.21mph
3) 0.34m - 3:00(8:45/m) 39cal 6.85/7.59mph
4) 0.22m - 3:00(13:27/m) 23cal 4.46/8.88mph
5) 0.34m - 3:00(8:44/m) 39cal 6.87/8.95mph
6) 0.15m - 2:23(15:37/m) 13cal 3.84/7.94mph
7) 0.66m - 7:52(11:54/m) 73cal 5.04/6.03mph

Logged just so I can remember why there was so little running this week.

Sodding "decorating" - or rather all the furniture moving, paper stripping, tip trips, paintwork washing etc that needs doing before the actual decorating.
Also involves carrying bookcases up stairs, boxes of books upstairs and rearranging youngest's bedroom.

Tiring, but not in a good way.

Whilst the pasta was cooking for the boy's dinner, I had a go at the first two of these: Link (roll over me to see where I go)

switch lunges and compass hops.
Only 5 of each on each leg - discovered that left leg is really not good at hopping, especially sideways!
Also discovered that it's quite hard work.

Logging so I can find the link again - maybe I can fit things like this in easier than more miles in the week - need the discipline to do something after work - if it's only a few mins it'll be easier.

lots and lots of photocopying today, 4 x sets of various N hip hitches and really slow Achilles stretches on the step by the photocopier.

TAO-bot said economy run - 36 minutes, 3.1 miles.
I stuck to the 3:30 run 30s walk I've been doing for easy until the third mile - so a tadd slower overall but actual running is mainly in the right pace range

[1. Very easy: Walk/slow run for 5 minutes at 12:31 min/mile [25:01 - 12:09 min/mile] (0.4 miles).
2. Easy: Run for 31 minutes at 11:36 min/mile [11:57 - 11:25 min/mile] (2.7 miles). ]

Split Summary
===
1) 1m - 12:25(12:25/m) 112cal 4.83/6.35mph
2) 1m - 12:20(12:20/m) 109cal 4.87/5.78mph
3) 1m - 11:20(11:20/m) 120cal 5.29/6.14mph
4) 0.03m - 14(8:29/m) 2cal 7.08/6.94mph

Yes, only 1 minute.
Post run, whilst kettle boiling:

Switch lunges - 10(5 each side)x2

hopping - each leg 25 then "compass" each leg 5 in each direction

Left foot barely leaves the ground when hopping - definitely a weakness somewhere!

If it only takes a minute (until I get a bit stronger (and fitter - certainly raise the HR quickly!) then it shouldn't be too difficult to make this a post run habit ?

6 min hips, + down dog/plank/pigeon sequence.

TAO-bot said:
Threshold run
Total: 51 minutes (~4.8 miles) [26.66]
Consisting of the following steps:
1. Very easy: Walk/slow run for 5 minutes at 12:31 min/mile [25:01 - 12:09 min/mile] (0.4 miles).
2. Easy: Run for 5 minutes at 11:36 min/mile [11:57 - 11:25 min/mile] (0.4 miles).
3. Perform the following steps 3 times
1. Very easy: Run for 2 minutes no faster than 12:59 min/mile [> 11:17 min/mile]
2. Fast: Fast run for 10 minutes at 9:53 min/mile [10:02 - 9:36 min/mile] (1.0 miles).
4. Easy: Run for 5 minutes at 11:36 min/mile [11:57 - 11:25 min/mile] (0.4 miles).

I said " not bloody likely" - and then just about managed it

there is a cheat extra break between efforts 2 and 3 because the road crossing would have got in the way otherwise - but I even kept going past home and finished effort 3 - bit proud of myself this morning - though keeping that pace up for 5K is a way off yet I think.
Split Summary
===
1) 0.83m - 10:04(12:04/m) 93cal 4.97/6.49mph
2) 0.12m - 2:00(16:00/m) 10cal 3.75/4.85mph
3) 1.01m - 10:00(9:52/m) 120cal 6.08/7.55mph
4) 0.12m - 2:00(17:13/m) 11cal 3.49/6.88mph
5) 1.02m - 10:00(9:46/m) 122cal 6.14/7.78mph
6) 0.13m - 2:00(15:46/m) 11cal 3.81/5.06mph
7) 1m - 10:00(10:03/m) 119cal 5.97/7.05mph
8) 0.24m - 3:01(12:31/m) 25cal 4.79/7.75mph

Hoppy stuff whilst kettle boiling post run

6 min hips ++ the usual exttras

TAO's "economy pace range is supposed to be 11:25 - 11:57. That pace is really comfortable, but to try to keep HR down in proper "easy" band I'm still having a 30s walk break - but now it's up to every 5 mins - hence overall pace is slower than "economy"

Split Summary
===
1) 1m - 12:28(12:28/m) 111cal 4.82/8.98mph
2) 1m - 12:37(12:37/m) 110cal 4.75/6.21mph
3) 1m - 11:59(11:59/m) 113cal 5.01/6.13mph
4) 0.38m - 4:45(12:23/m) 42cal 4.85/5.85mph

Switch squats and the hoppy thing whilst kettle boiling

sun salutations and Adriane's 6 min hips

Decorating - wall sanding and washing ( my elbows hurt )

Woodwork and radiator painting. wall painting.
carpet gripper strip removeing

etc. etc. etc.

Knackered

Two days of decorating followed by two of driving and sitting on makes for a somewhat stiff and clunky run.
Must keep up the bendy stretchy etc!

Used having to get some food in as an excuse to park at Tesco and have a little pootle around Sandy squishing bugs.
Path alongside the river under a few inches of water - great fun to splash through

Split Summary
===
1) 1m - 12:01(12:01/m) 113cal 5/6.73mph
2) 1m - 12:12(12:12/m) 115cal 4.92/6.55mph
3) 1m - 11:48(11:48/m) 115cal 5.08/6.33mph
4) 0.52m - 6:03(11:41/m) 59cal 5.13/6.44mph

If I'd known it was going to be such a sunny morning I'd have set the alarm and attempted a nice long-ish run in the mud.
Instead, having had my first lie-in for months(8 and a half hours sleep - unheard of!) a utility run to drop off a script was extended to take in a bit of bug squishing.
Not sure where the 30s per mile have gone - must have been solar powered

Split Summary
===
1) 1m - 11:39(11:39/m) 104cal 5.15/12.48mph
2) 1m - 11:34(11:34/m) 116cal 5.19/6.59mph
3) 1m - 11:30(11:30/m) 113cal 5.22/6.92mph
4) 1m - 11:23(11:23/m) 114cal 5.27/7.36mph
5) 0.21m - 2:33(11:55/m) 23cal 5.03/7.91mph

Just a little pootle round the fields whilst waiting for daughter to wake up.

Wind and mud made it feel harder than yesterday even though slower

Split Summary
===
1) 1m - 12:30(12:30/m) 109cal 4.8/6.07mph
2) 1m - 12:04(12:04/m) 117cal 4.97/6.04mph
3) 0.96m - 11:08(11:37/m) 113cal 5.17/6.38mph

Dog-lead interval session, I still can't persuade him to walk nicely whilst everyone else is running away from him.



forgot Garmin!

Bit soggy, very little view, just popped up and down because it was there - and there wasn't enough time for much else.

Only did about 20 feet on my - consider that a win

Split Summary
===
1) 1m - 28:35(28:35/m)
2) 0.87m - 18:49(21:37/m)

Morning walk with the dog - absolutely fabulous

Did include a few "oh shit, Ralph doesn't do stiles" moments and several - "how deep is this mud?" sploshes

There should be the option to chose MUD as the surface

Not enthusiastic about going out in the cold and damp - but a bug had spawned on the Sandy10 route after I left on Friday - and so has been costing me many points for the last 48 hours!

Was tempted to extend the run to get the bugs in the field as well - but making myself run up the footbridge on the way back finished me off - and anyway, I have enough muddy shoes and boots already, without adding another pair!

Split Summary
===
1) 1m - 12:51(12:51/m) 105cal 4.67/7.05mph
2) 1m - 12:08(12:08/m) 114cal 4.94/6.57mph
3) 1m - 11:49(11:49/m) 110cal 5.08/6.52mph
4) 1m - 11:56(11:56/m) 114cal 5.02/6.26mph
5) 0.43m - 5:21(12:19/m) 46cal 4.87/5.76mph

Chatty morning mimble with little Bro

Split Summary
===
1) 1m - 12:23(12:23/m) 115cal 4.85/6.44mph
2) 1m - 11:55(11:55/m) 118cal 5.04/5.84mph
3) 1m - 11:45(11:45/m) 119cal 5.1/7.1mph
4) 0.62m - 7:05(11:30/m) 74cal 5.21/6.04mph

TAO-bot has decided it's time I pput some effort in again:
Threshold run:
Total: 39 minutes (~3.6 miles) [18.7]
Consisting of the following steps:
Very easy: Walk/slow run for 5 minutes at 12:31 min/mile [25:01 - 12:09 min/mile] (0.4 miles).
Easy: Run for 6 minutes at 11:36 min/mile [11:57 - 11:25 min/mile] (0.5 miles).
Perform the following steps 2 times
Very easy: Run for 2 minutes no faster than 12:59 min/mile [> 11:17 min/mile]
Fast: Fast run for 9 minutes at 9:53 min/mile [10:02 - 9:36 min/mile] (0.9 miles).
Easy: Run for 6 minutes at 11:36 min/mile [11:57 - 11:25 min/mile] (0.5 miles).

Slightly short warm up - but otherwise not too bad- especially seeing as underfoot was somewhat rough and slippy.

it's warm out there!
Knackered.
Split Summary
===
1) 0.57m - 7:23(12:56/m) 62cal 4.64/7.59mph
2) 0.12m - 2:00(16:08/m) 10cal 3.72/5.08mph
3) 0.91m - 9:00(9:51/m) 108cal 6.09/7.09mph
4) 0.12m - 2:00(16:03/m) 11cal 3.74/6.62mph
5) 0.9m - 9:00(10:00/m) 108cal 6/6.71mph
6) 0.57m - 7:34(13:22/m) 59cal 4.49/6.67mph

TAO 30s reps at stupid pace.

Hit pace (supposed to be 7:30 to 7:50) better than I thought I would especially as about half of them were on muddy grass

Split Summary
===
1) 0.54m - 6:52(12:45/m) 57cal 4.7/5.82mph
2) 0.07m - 1:00(14:09/m) 6cal 4.24/5.08mph
3) 0.07m - 30(7:32/m) 6cal 7.96/8.5mph
4) 0.07m - 1:00(14:25/m) 8cal 4.16/8.68mph
5) 0.07m - 30(7:40/m) 6cal 7.82/8.08mph
6) 0.06m - 1:00(15:27/m) 7cal 3.88/8.87mph
7) 0.07m - 30(7:24/m) 6cal 8.11/8.84mph
8) 0.07m - 1:00(13:38/m) 7cal 4.4/7.43mph
9) 0.06m - 30(7:47/m) 6cal 7.7/8.09mph
10) 0.07m - 1:00(15:19/m) 7cal 3.92/8.27mph
11) 0.06m - 30(7:52/m) 6cal 7.63/8.06mph
12) 0.07m - 1:00(14:05/m) 8cal 4.26/8.39mph
13) 0.06m - 30(8:24/m) 5cal 7.14/7.33mph
14) 0.07m - 1:00(13:57/m) 7cal 4.3/8.08mph
15) 0.07m - 30(7:41/m) 6cal 7.82/10.33mph
16) 0.07m - 1:00(13:40/m) 8cal 4.39/10.75mph
17) 0.07m - 30(6:56/m) 6cal 8.65/9.03mph
18) 0.07m - 1:00(14:32/m) 7cal 4.13/9.2mph
19) 0.07m - 30(7:19/m) 6cal 8.19/8.83mph
20) 0.07m - 1:00(13:44/m) 8cal 4.37/9.44mph
21) 0.07m - 30(7:17/m) 6cal 8.24/8.84mph
22) 0.87m - 10:18(11:51/m) 100cal 5.06/8.74mph

I have been doing some of these when there's been enough space on the floor - but rarely bother to log.

Need to get back into better habits after 2 weeks where I've slacked ( and put on half a stone!)

Adriene's 6 min hips - + down dogs and 1 legged pigeons.

Woke up feeling very achy of joint and stiff - 20 mins bendy-stretcy inc 6 min hips feels like it's helped a bit

Didn't feel as easy as pace would suggest - don't know if that was because it's suddenly warmed up, I'm restricting calories a bit or because many of the paths are not yet road-shoe ready - probably a combination.

Skylarks, muntjaks, primroses and cowslips and a big blue sky - must be spring at last

Split Summary
===
1) 1m - 12:47(12:47/m) 105cal 4.69/5.86mph
2) 1m - 12:30(12:30/m) 108cal 4.8/6.22mph
3) 1m - 11:57(11:57/m) 116cal 5.02/5.87mph
4) 0.34m - 3:55(11:24/m) 39cal 5.26/6.46mph

Loop of town from school - the RSPB would have been nicer, but left knee has been grumbling and didn't want it complaining about the downhill.
Went bug-squishing instead.
HR tending to general rather than easy as there were a few ""hi miss"-fartleks" and missing walk breaks but pace for effort so much better than yesterday!

Gorgeous morning - almost too warm by 8.30 as just not used to it.

Split Summary
===
1) 1m - 11:28(11:28/m) 120cal 5.23/6.06mph
2) 1m - 11:46(11:46/m) 116cal 5.1/6.8mph
3) 1m - 11:31(11:31/m) 120cal 5.21/5.98mph
4) 0.75m - 8:29(11:16/m) 91cal 5.32/6.42mph