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Rosehip Last on at 11pm, 2nd Oct 2023
F55 Bedfordshire

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STATUS Probably muddy

Knees

FERC | LDWA

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. Show More...

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

Recent Blogs
September	1st Oct
A late August roundup - arbitrary targets	4th Sep
L50 pt 2, What keeps you going?	Aug 2023
Lakeland 50, the long version pt 1.	Aug 2023
L50 2023, done :)	Jul 2023

My parkrun
No parkrun selected

Recent Training
2nd Oct	General	1.1mi	18:57
2nd Oct	General	1.1mi	18:41
2nd Oct	General	1.4mi	23:28
2nd Oct	General	1.1mi	19:29
2nd Oct	General	3.5mi	49:59

Planned Races
Steppingly Step Short Course	19th Nov
Stansted Stagger	7th Jan
Haworth Hobble	9th Mar
Lakeland 50	27th Jul

12 Month Benchmarks	Run
100m	25
200m	58
Mile	10:41
5k	33:20
5mi	1:01:56
10k	1:20:36
10mi	2:14:42
Half	3:16:47
20mi	6:36:54
Mara	8:39:53
50k	11:48:18
40mi	15:08:13
75k	18:30:55

Recent Pictures	Show more

2023 Targets	Set your targets
Run 1200 Walk 400

Recent Threads
Mundane thread
Connections (Only Connect fans)
Wordle fans
Ultra Marathons
100 miles a month in 2023
Lakeland 100(and 5) and 50. 2022 onwards 😁

Followers (62)

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
400m	1							1:57 50.65							1:57 7:51/mi	50.65
1mi	13					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	8:58 8:58/mi	54.40
4km	1												27:37 51.01		27:37 11:07/mi	51.01
5km	19		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		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
17.6mi	1												5:27:54 33.66		5:27:54 18:38/mi	33.66
18mi	1													5:50:00 32.30	5:50:00 19:27/mi	32.30
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	1													8:50:00 32.07	8:50:00 20:00/mi	32.07
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	3											22:05:32 27.21	19:43:40 30.88	19:46:24 31.24	19:43:40 23:40/mi	31.24

Date	Planned Races			Distance
27 Jul	Lakeland 50 Confirmed			50mi
9 Mar	Haworth Hobble			32mi
7 Jan	Stansted Stagger Confirmed			26.2mi
19 Nov	Steppingly Step Short Course			18mi
2023		Result	WAVA	Distance
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 PB	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 medium PB	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 2022: 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	33.66	17.6mi
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	Big Fetch Mile - Bedford	9:09	52.71	1mi
1 Jul	Bedfordshire Clangtastic Mile - 400 m PB	1:57	50.65	400m
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
2023	7	28	14	24	35	24	19	21	37	6	0	0	214
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	3	0	0	929
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

Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12
0mi, 4:00:00 Cross - Gardening Weeding, some pruning, bulb planting, spud lifting and then lugging around and spreading the first 5 bags of bark mulch - at least 10 to go. Probably need to order some more after that. Mum’s garden has a long way to go to make it manageable, but it’s a lot better than it used to be. (Didn’t bother logging yesterday’s cleaning etc, but am knackered ) 6th Sep 2023, 8:06pm Velociraptor wrote: Good work :) Add a comment 4.6mi, 1:03:42 Run - General Misty, but still warm Random run lengths. Saw an otter! Garmin says 3 aerobic base, load 77 Summary === 1) 1mi - 13:36(13:36/mi) 122/137bpm [1659b/mi] 103cal 202/298W 2) 1mi - 13:59(13:59/mi) 131/139bpm [1831b/mi] 105cal 195/236W 3) 1mi - 14:18(14:18/mi) 137/146bpm [1959b/mi] 104cal 188/245W 4) 1mi - 14:11(14:11/mi) 140/149bpm [1986b/mi] 106cal 188/306W 5) 0.56mi - 7:38(13:40/mi) 146/153bpm [1994b/mi] 61cal 204/245W 6th Sep 2023, 10:13am Jaks wrote: Nice, 😊, well done 👏 6th Sep 2023, 10:36am GimmeMedals wrote: Good run x 6th Sep 2023, 11:33am Nellers wrote: It's getting 'otter 'ere too. ;-) 6th Sep 2023, 1:35pm RRR-CAZ 🇬🇧 wrote: Great to see an Otter 🦦 6th Sep 2023, 4:39pm Velociraptor wrote: Wow :) Well done :) Add a comment	0.2mi, 13:04 Swim - General Leisurely breaststroke. Knee wasn’t very happy, so that was enough - but a few meditative lengths were nice Aerobic 2.4 load 50 - which is bobbins and based on the ridiculous hr of 145 average. Didn’t think the wrist hr was active for swim - might be active but isn’t accurate! Split Summary === 1) 0.16mi - 9:34(1:01:36/mi) 155/168bpm [9547b/mi] 93cal 28/rpm 2) 0.06mi - 3:30(56:14/mi) 117/127bpm [6578b/mi] 24cal 27/rpm 7th Sep 2023, 3:00pm GimmeMedals wrote: It sounds lovely x Add a comment 0mi, 1:00:00 Cross - Other An interesting hour with a “personal trainer” at a posh “gym”. Apparently my body fat is only 21% haha! my scales say 37% which is much more likely. I am much stronger than he was expecting when given my details… Battle ropes are horrid and hard work as is the ski-erg or whatever it was called. Took advantage of a special 2 month membership deal, which started onbthe 1st. Sadly with chasing aftr mum and other commitments it’s not going to be the fabulous value, two month “boot camp” I thought it would be. Never mind, if it ends up an expensive occasional visit for a swim it’ll make a nice change. Add a comment 5.6mi, 1:20:02 Run - General Bug squish, mainly 30/30s. Too f’ing hot for me, my fault could have gone out earlier. Mile 5 had extra walking between the nettles and thistles and because that’s what the legs felt like doing. Garmin says 3.1 impacting aerobic base. Load 88 Split Summary === 1) 1mi - 14:34(14:34/mi) 119/135bpm [1733b/mi] 104cal 185/298W 2) 1mi - 13:52(13:52/mi) 130/141bpm [1804b/mi] 105cal 183/293W 3) 1mi - 14:09(14:09/mi) 137/147bpm [1938b/mi] 109cal 188/274W 4) 1mi - 14:09(14:09/mi) 139/148bpm [1967b/mi] 106cal 179/265W 5) 1mi - 15:00(15:00/mi) 136/149bpm [2040b/mi] 106cal 174/313W 6) 0.56mi - 8:18(14:57/mi) 136/144bpm [2032b/mi] 57cal 168/229W 7th Sep 2023, 11:08am Jaks wrote: Well done 👏, too hot for me as well 🥵 7th Sep 2023, 12:27pm RRR-CAZ 🇬🇧 wrote: Certainly good to get out early it was still warm at 07:00 this morning 7th Sep 2023, 12:30pm Velociraptor wrote: Well done :) Add a comment	0mi, 54:17 Cross - Pilates Back to pilates, why don’t I do it at home more, I really enjoy the classes. Knee wasn’t really very happy at times so needed to modify rather a lot. Needed the candlesticks and jackknife- the stretch across lower back is lovely. Add a comment	4.2mi, 1:00:05 Run - Easy Knee not quite right, butbetter than it was. Left hip decided to join in the grumbling today too. Didn’t get up early enough for planned longer run - because didn’t get to sleep til nearly time for alarm… Anyway, plotted a bare minimum 3 miles to squish bugs and then added squiggles to get a more respectable hour Mostly 30/30s anything longer and hr climbed v quickly - which I can’t seem to ignore despite saying I would. 2.8, maintaining base, load 55 Training status now recovery, and still only 1% heat acclimatisation Split Summary === 1) 0.11mi - 2:01(18:11/mi) 84/89bpm [1528b/mi] 10cal 125/172W 2) 1mi - 14:15(14:15/mi) 120/130bpm [1710b/mi] 103cal 188/261W 3) 1mi - 14:19(14:19/mi) 126/137bpm [1803b/mi] 106cal 186/261W 4) 1mi - 14:34(14:34/mi) 131/140bpm [1908b/mi] 105cal 178/264W 5) 1mi - 13:55(13:55/mi) 139/148bpm [1934b/mi] 107cal 192/273W 6) 0.07mi - 1:01(13:30/mi) 145/147bpm [1958b/mi] 9cal 215/239W 9th Sep 2023, 10:10am Jaks wrote: Nice, well done 👏 9th Sep 2023, 12:25pm Velociraptor wrote: Well done :) I can give you a grumbly left big toe if you're collecting ;) 9th Sep 2023, 1:26pm Rosehip wrote: I’ve already got one of those, thanks! 9th Sep 2023, 4:48pm Bintmcskint wrote: Look after that knee and that hip! Add a comment	1mi, 19:05 Walk - General Split Summary === 1) 0.96mi - 19:05(19:48/mi) 77/85bpm [1524b/mi] 85cal 52/59rpm Add a comment	0.1mi, 2:32 Walk - General Figured traipsing around IKEA for an hour was worth a zone. Split Summary === 1) 0.1mi - 2:32(26:29/mi) 80/86bpm [2119b/mi] 10cal 36/64rpm Add a comment 4.4mi, 58:25 Run - General Mix of run lengths, some efforts on the way back Beautiful morning, Liverpool is lovely before it gets busy. 3.2 base load 99 Split Summary === 1) 1mi - 14:58(14:58/mi) 112/130bpm [1677b/mi] 107cal 192/499W 2) 1mi - 13:33(13:33/mi) 120/133bpm [1626b/mi] 101cal 197/314W 3) 1mi - 12:42(12:42/mi) 134/145bpm [1701b/mi] 110cal 213/281W 4) 1mi - 12:24(12:24/mi) 143/154bpm [1773b/mi] 112cal 217/270W 5) 0.37mi - 4:48(12:55/mi) 139/150bpm [1795b/mi] 41cal 204/322W 11th Sep 2023, 9:02am Ness wrote: Nice one 👍 11th Sep 2023, 9:05am Jaks wrote: Nice. Hope it was cooler for you this morning. Well done 👏 11th Sep 2023, 9:29am Bintmcskint wrote: Nice :-) 11th Sep 2023, 10:02am RRR-CAZ 🇬🇧 wrote: Ace 👍 11th Sep 2023, 1:41pm Velociraptor wrote: Well done :) I do like Liverpool. Add a comment	-
Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19
4.1mi, 58:23 Run - Easy Very easy loop to squish some of the accumulated bugs. 2.6 maintaining base load 60 Split Summary === 1) 1mi - 14:38(14:38/mi) 112/129bpm [1638b/mi] 105cal 184/291W 2) 1mi - 14:05(14:05/mi) 127/134bpm [1789b/mi] 107cal 198/336W 3) 1mi - 14:12(14:12/mi) 129/140bpm [1832b/mi] 105cal 189/325W 4) 1mi - 14:33(14:33/mi) 128/137bpm [1861b/mi] 102cal 183/283W 5) 0.06mi - 56(15:12/mi) 131/137bpm [1990b/mi] 7cal 173/237W 13th Sep 2023, 10:12am Velociraptor wrote: Well done :) 13th Sep 2023, 10:51am Jaks wrote: Well done 👏 13th Sep 2023, 4:19pm RRR-CAZ 🇬🇧 wrote: Grand 👍 13th Sep 2023, 8:44pm Bintmcskint wrote: Nice :-) 13th Sep 2023, 9:04pm Rosehip wrote: Thanks folks Add a comment	0mi, 3:00:00 Cross - Gardening . More weeding and spreading of bark, planting random groups of bulbs as I went along. 10 bags bark lugged from garage to garden and used. Also lots of dahlia etc deadheading, a bit of shrub taming and another few trays of raspberries picked. Mum has ordered another 20 bags sighs Am knackered 14th Sep 2023, 5:11pm Velociraptor wrote: Sterling work. I can't imagine having to do two gardens, especially when one is to exacting standards. 14th Sep 2023, 5:33pm Rosehip wrote: Mine is very much neglected at the moment! Add a comment 4.3mi, 1:01:13 Run - Easy Another v easy run-walk pootle, still worrying about whether or not the next day’s lft will be positive… Enoughto squish the bugs and stop falling any further behind the 💯 target. 2.7 maintaining base load 60. Split Summary === 1) 1mi - 14:09(14:09/mi) 113/129bpm [1599b/mi] 103cal 193/289W 2) 1mi - 14:21(14:21/mi) 124/132bpm [1780b/mi] 102cal 183/243W 3) 1mi - 14:12(14:12/mi) 129/140bpm [1833b/mi] 106cal 187/267W 4) 1mi - 14:18(14:18/mi) 127/137bpm [1817b/mi] 107cal 189/273W 5) 0.29mi - 4:12(14:39/mi) 133/141bpm [1949b/mi] 31cal 190/236W 14th Sep 2023, 10:16am Jaks wrote: Nice pacing, well done 👏 14th Sep 2023, 10:33am GimmeMedals wrote: Well run. Nicely consistent. 14th Sep 2023, 11:03am Ness wrote: Well 14th Sep 2023, 11:04am Ness wrote: Oops! That 🔼 was meant to say "Well done" 😂 14th Sep 2023, 5:06pm Rosehip wrote: Thanks folks Add a comment	1.4mi, 27:38 Walk - General And back Impressed husbands general walking pace has improved Split Summary === 1) 1mi - 19:16(19:16/mi) 86/99bpm [1657b/mi] 94cal 53/62rpm 2) 0.42mi - 8:22(19:49/mi) 87/107bpm [1724b/mi] 39cal 53/61rpm 15th Sep 2023, 6:42pm Velociraptor wrote: Holidays :) Fountains Abbey parkrun is exceptionally lovely :) 15th Sep 2023, 6:45pm Ness wrote: :) 15th Sep 2023, 7:35pm RRR-CAZ 🇬🇧 wrote: Perhaps there was some good provisions bought ;-) 15th Sep 2023, 8:09pm Rosehip wrote: It’s in the wrong direction for tomorrow, V’rap - but have noted that for another time :) Add a comment 1.3mi, 25:19 Walk - General To Morrisons for provisions Split Summary === 1) 1mi - 19:06(19:06/mi) 85/100bpm [1624b/mi] 95cal 55/79rpm 2) 0.34mi - 6:13(18:26/mi) 91/97bpm [1678b/mi] 34cal 57/61rpm Add a comment	1.5mi, 35:20 Walk - General Just a little explore - spotted a few runners with packs and numbers on the coast path ?? Rather windy Split Summary === 1) 1mi - 23:26(23:26/mi) 78/98bpm [1827b/mi] 93cal 48/102rpm 2) 0.52mi - 11:54(22:58/mi) 75/91bpm [1722b/mi] 46cal 48/57rpm Add a comment 0.9mi, 44:44 Walk - General Kirkham priory, with bonus steam train Split Summary === 1) 0.85mi - 44:44(52:25/mi) 63/83bpm [3303b/mi] 87cal 23/80rpm Add a comment	7.5mi, 3:08:48 Walk - General Took note of weather forecast and carried fleeces and raincoats. Should have packed swimsuit and towel instead. Fab walk from site to castle, not so impressed with the tarmac bits Glorious day Knee still grumbling, objecting to steps and downhills quite loudly Garmin said 1.1 recovery, load 25 Split Summary === 1) 1mi - 21:29(21:29/mi) 81/102bpm [1741b/mi] 92cal 50/111rpm 2) 1mi - 23:40(23:40/mi) 79/90bpm [1870b/mi] 100cal 45/68rpm 3) 1mi - 22:39(22:39/mi) 91/121bpm [2061b/mi] 109cal 44/78rpm 4) 1mi - 32:22(32:22/mi) 80/122bpm [2589b/mi] 105cal 33/80rpm 5) 1mi - 30:18(30:18/mi) 78/103bpm [2363b/mi] 103cal 33/64rpm 6) 1mi - 27:26(27:26/mi) 79/98bpm [2167b/mi] 101cal 40/60rpm 7) 1mi - 20:09(20:09/mi) 86/106bpm [1732b/mi] 97cal 53/75rpm 8) 0.52mi - 10:45(20:36/mi) 86/107bpm [1772b/mi] 52cal 50/64rpm 17th Sep 2023, 5:40pm Velociraptor wrote: Splendid :) 17th Sep 2023, 6:18pm Bintmcskint wrote: :-) 17th Sep 2023, 7:31pm Velociraptor wrote: Garmin is insolent. 17th Sep 2023, 8:56pm Jaks wrote: Nice route, well done 👏 Add a comment	1.1mi, 28:37 Walk - General More steep downhill and steps was just whaat the grumbly knee needed sighs But there is sometvery soothing about watching the tide come in. Ice cream was good too. Split Summary === 1) 1mi - 27:35(27:35/mi) 86/123bpm [2372b/mi] 115cal 42/109rpm 2) 0.05mi - 1:02(22:54/mi) 112/114bpm [2564b/mi] 5cal 51/58rpm 18th Sep 2023, 5:42pm ♪♫ Synge ♪♫ wrote: "I do like to be beside the seaside!" :-) Add a comment 0.8mi, 24:42 Walk - General Split Summary === 1) 0.84mi - 24:42(29:31/mi) 84/117bpm [2479b/mi] 102cal 38/78rpm Add a comment 2mi, 1:05:04 Walk - General Harbour wall, up the199 steps, around the Abbey, sheltered from a shower inbthe exhibition. Back down the lane and then fish and chips sheltering from the very heavy shower. Split Summary === 1) 1mi - 30:03(30:03/mi) 71/91bpm [2133b/mi] 106cal 39/79rpm 2) 0.99mi - 35:01(35:33/mi) 79/124bpm [2808b/mi] 114cal 32/83rpm 18th Sep 2023, 2:48pm RRR-CAZ 🇬🇧 wrote: Nice looking walk Add a comment	-
Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26
-	0mi, 4:00:00 Cross - Gardening Mum’s garden. More weeding and bark application. Also planted ~150 bulbs in random spaces and some pots for the patio - and 6 small cotoneaster horizontalis as ground cover as I went . 10 more bark bags to go. Add a comment	2.3mi, 38:00 Walk - General Loop round to the pharmacy, would have done a bit more and stomped on a couple more bugs but it started to rain quite hard. Split Summary === 1) 1mi - 17:11(17:11/mi) 96/112bpm [1649b/mi] 97cal 63/66rpm 2) 1mi - 16:04(16:04/mi) 98/104bpm [1574b/mi] 95cal 63/68rpm 3) 0.3mi - 4:46(15:56/mi) 106/126bpm [1689b/mi] 30cal 64/85rpm Add a comment 0mi, 1:00:39 Cross - Pilates Pilates class with Erin My glutes are sore after an hour of sky divers and variants and the bird dog sequence. 22nd Sep 2023, 11:34am Jaks wrote: Well done 👏 Add a comment	3.5mi, 50:03 Run - Easy Squishing half the bugs. Warmer than I expected. Splits 2 and 4 steady jogs as slow as I could without walking, hr still too high for those but it’s a start (again) 2.7 aerobic, maintaining base. Load 55 Summary === 1) 1mi - 14:09(14:09/mi) 116/137bpm [1642b/mi] 105cal 190/305W 2) 1mi - 13:57(13:57/mi) 136/143bpm [1898b/mi] 106cal 208/286W 3) 0.51mi - 7:40(15:06/mi) 127/140bpm [1918b/mi] 52cal 167/268W 4) 1mi - 13:54(13:54/mi) 141/148bpm [1960b/mi] 102cal 204/231W 5) 0.02mi - 22(17:20/mi) 145/147bpm [2513b/mi] 3cal 186/212W 23rd Sep 2023, 1:35pm Ness wrote: Well done 👍 23rd Sep 2023, 1:39pm Rosehip wrote: Thanks Ness :) 23rd Sep 2023, 2:13pm Jaks wrote: Well done 👏 23rd Sep 2023, 2:50pm Rosehip wrote: Thank you 😊 23rd Sep 2023, 3:12pm Velociraptor wrote: Good to see you back running :) Well done :) 23rd Sep 2023, 4:24pm Bintmcskint wrote: Cracking :-) 23rd Sep 2023, 5:44pm Rosehip wrote: Thanks 😊 Add a comment	0mi, 1:00:00 Cross - Gardening Finally cut front lawn, trimmed some edges, weeded, bunged in some of the bulb stash and started on the bark mulch. Swept leaves and picked up windfal apples. 24th Sep 2023, 2:32pm Ness wrote: Well done 24th Sep 2023, 2:38pm Velociraptor wrote: Well done :) Too soggy for it here today. Add a comment 4.6mi, 1:06:03 Run - General Garminsaid 75 mins base @13:10 Included one mile steady jog trying to stick to that pace. Feels nice and easy/steady but hr says otherwise Warm, humid and windy, struggled with hr even when run-walking. Still haven’t made mind up about sticking to hr, it doesn’t seem to be working for me Aerobic 3.0 -“tempo” ffs. Load 69. Split Summary === 1) 0.11mi - 2:01(17:53/mi) 94/100bpm [1681b/mi] 11cal 149/208W 2) 1mi - 14:06(14:06/mi) 129/142bpm [1819b/mi] 107cal 191/313W 3) 1mi - 14:27(14:27/mi) 137/146bpm [1979b/mi] 105cal 189/267W 4) 0.6mi - 9:07(15:13/mi) 136/145bpm [2068b/mi] 64cal 180/252W 5) 1mi - 13:11(13:11/mi) 150/155bpm [1978b/mi] 105cal 213/231W 6) 0.91mi - 13:11(14:27/mi) 143/154bpm [2066b/mi] 97cal 185/258W 24th Sep 2023, 12:40pm Ness wrote: Well done 24th Sep 2023, 12:45pm Velociraptor wrote: Well done :) 24th Sep 2023, 2:01pm Jaks wrote: Well done 👏 24th Sep 2023, 2:36pm Rosehip wrote: Thanks 😊 24th Sep 2023, 4:13pm Bintmcskint wrote: Well done :-) Add a comment	0.8mi, 23:41 Walk - General And again Split Summary === 1) 0.75mi - 23:41(31:26/mi) 88/114bpm [2767b/mi] 99cal 38/76rpm Add a comment 0.9mi, 26:34 Walk - General To, round and from Tesco for mum Split Summary === 1) 0.87mi - 26:34(30:24/mi) 94/108bpm [2858b/mi] 116cal 33/66rpm Add a comment	-
Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30	Sun 1st Oct Oct 1	Mon 2nd Oct Oct 2	Tue 3rd Oct Oct 3
3.5mi, 45:52 Run - Intervals Sometimes whenthe Garmin suggests a silly interval session it’s just what the head needs as much as the body. This was supposed to be anaerobic, 6x1 min @9:15 , all the reps came out less slow and it tells me I did a tempo session sighs (2 and 6 short because mistook the “too fast” alert for the end - hit lap when I realised. Couldn’t find 13:10 warm up pace put some surges in towards the end to wake legs up, 3 min recoveries @15:20 were walked and cool down was a knackered jog walk. Compliance 67% better than I usually get Recoveryhr 29 - no idea what that means 3.4 aerobic, impacting tempo. 2.6 anaerobic - maintaining anaerobic performance. Load 139 Split Summary === 1) 1mi - 13:34(13:34/mi) 130/152bpm [1763b/mi] 109cal 211/329W 2) 0.09mi - 1:26(15:47/mi) 137/152bpm [2163b/mi] 11cal 158/255W 3) 0.12mi - 1:00(8:32/mi) 147/161bpm [1255b/mi] 11cal 315/351W 4) 0.2mi - 3:00(15:15/mi) 142/163bpm [2166b/mi] 23cal 166/316W 5) 0.11mi - 56(8:23/mi) 146/162bpm [1225b/mi] 10cal 300/327W 6) 0.2mi - 3:00(15:12/mi) 141/164bpm [2142b/mi] 22cal 165/326W 7) 0.12mi - 1:00(8:36/mi) 146/162bpm [1256b/mi] 10cal 266/311W 8) 0.2mi - 3:00(15:19/mi) 140/166bpm [2145b/mi] 23cal 170/318W 9) 0.12mi - 1:00(8:33/mi) 145/163bpm [1239b/mi] 11cal 289/341W 10) 0.19mi - 3:00(15:25/mi) 143/165bpm [2206b/mi] 23cal 164/337W 11) 0.12mi - 1:00(8:24/mi) 148/164bpm [1243b/mi] 11cal 288/323W 12) 0.19mi - 3:00(15:56/mi) 141/166bpm [2247b/mi] 23cal 149/322W 13) 0.1mi - 50(8:14/mi) 142/163bpm 14) 0.7mi - 10:00(14:13/mi) 144/167bpm [2047b/mi] 78cal 184/330W 15) 0.01mi - 5(11:29/mi) 153/153bpm [1757b/mi] 1cal 203/204W 27th Sep 2023, 12:21pm RRR-CAZ 🇬🇧 wrote: Nice session 27th Sep 2023, 12:36pm Ness wrote: Well done 27th Sep 2023, 12:40pm Velociraptor wrote: Well done! Those efforts look excellent. 27th Sep 2023, 1:25pm Rosehip wrote: Thank you :) 27th Sep 2023, 1:39pm Jaks wrote: Very nice, well done 👏 Add a comment	0.7mi, 12:04 Walk - General Tesco again Split Summary === 1) 0.74mi - 12:04(16:15/mi) 103/113bpm [1674b/mi] 73cal 60/69rpm Add a comment 1.4mi, 22:30 Walk - General And back, via a Fetchpoint bug, no time to go find the other one Split Summary === 1) 1mi - 15:36(15:36/mi) 100/110bpm [1559b/mi] 98cal 61/73rpm 2) 0.44mi - 6:54(15:49/mi) 107/126bpm [1693b/mi] 44cal 63/68rpm Add a comment 1.1mi, 17:39 Walk - General To get jabbed Split Summary === 1) 1mi - 15:57(15:57/mi) 104/128bpm [1659b/mi] 101cal 63/68rpm 2) 0.11mi - 1:42(15:36/mi) 107/111bpm [1670b/mi] 11cal 59/66rpm 28th Sep 2023, 10:35am Velociraptor wrote: I hope you don't get a sore arm :) (Can feel one of mine this morning!) 28th Sep 2023, 7:40pm Rosehip wrote: Two jabs, will be grumpy if I get two sore arms! Add a comment	1.2mi, 28:11 Walk - General To the Coop, apparently didn’t pack enough unhealthy nibble stuff (At Brownhills after last minutbe change as we can get here after work and it’s free. Really must get sorted with pub stops or similar) Split Summary === 1) 1mi - 22:52(22:52/mi) 81/95bpm [1853b/mi] 98cal 43/64rpm 2) 0.24mi - 5:18(21:44/mi) 87/96bpm [1891b/mi] 25cal 49/61rpm 29th Sep 2023, 9:04pm RRR-CAZ 🇬🇧 wrote: That’s made me Lol 29th Sep 2023, 9:48pm Rosehip wrote: :) Add a comment 0mi, 1:00:40 Cross - Pilates Side sequence, not easy with sore shoulders from jabs Add a comment	2.1mi, 51:58 Walk - General A bit of drizzle threatening to become something heavier, so we didn’t get very far. Split Summary === 1) 1mi - 21:34(21:34/mi) 79/85bpm [1704b/mi] 93cal 53/58rpm 2) 1mi - 22:31(22:31/mi) 78/87bpm [1756b/mi] 93cal 46/58rpm 3) 0.08mi - 7:53(1:33:38/mi) 69/83bpm [6461b/mi] 14cal 2/60rpm 30th Sep 2023, 6:35pm RRR-CAZ 🇬🇧 wrote: Hope the nibbles bought yesterday were appreciated Add a comment 1.3mi, 43:05 Walk - General Split Summary === 1) 1mi - 25:02(25:02/mi) 88/130bpm [2202b/mi] 113cal 42/65rpm 2) 0.28mi - 18:04(1:03:54/mi) 71/96bpm [4537b/mi] 38cal 11/60rpm 30th Sep 2023, 3:57pm Velociraptor wrote: I saw the wee castle and thought you'd teleported to Carlisle :) 30th Sep 2023, 5:13pm Rosehip wrote: I wish! 30th Sep 2023, 5:16pm Velociraptor wrote: I wouldn't, it's dull and drippy. Add a comment 1.2mi, 34:14 Walk - General Split Summary === 1) 1mi - 28:47(28:47/mi) 73/82bpm [2101b/mi] 99cal 38/65rpm 2) 0.21mi - 5:27(26:00/mi) 73/85bpm [1899b/mi] 21cal 41/83rpm Add a comment	1.2mi, 26:20 Walk - General A little stroll before it rained again, took too long cooking bacon to go out earler so not much time before we needed to be off the pitch. can’t persuade Husband of the need for circular rotes for circles nor going just a bit further for the next conq zone… Split Summary === 1) 1mi - 21:18(21:18/mi) 84/100bpm [1789b/mi] 96cal 52/58rpm 2) 0.24mi - 5:02(20:40/mi) 90/96bpm [1860b/mi] 25cal 53/66rpm 1st Oct 2023, 4:01pm RRR-CAZ 🇬🇧 wrote: I feel your pain with regards to conq zones pinktinkrrr does not share my enthusiasm 😊 Add a comment	1.1mi, 18:57 Walk - General And home. Not via the rundles and bug as planned as the thunderstorm apparent when at Stevenage station looked like it could be heading this way - and my feet are sore from unaccustomed walking on pavements in civvy boots. Split Summary === 1) 1mi - 17:55(17:55/mi) 93/124bpm [1666b/mi] 95cal 58/66rpm 2) 0.06mi - 1:02(17:12/mi) 100/102bpm [1719b/mi] 6cal 62/63rpm Add a comment 1.1mi, 18:41 Walk - General And a different route to a train Split Summary === 1) 1mi - 17:20(17:20/mi) 100/111bpm [1733b/mi] 102cal 61/111rpm 2) 0.07mi - 1:22(20:11/mi) 103/108bpm [2079b/mi] 7cal 44/65rpm Add a comment 1.4mi, 23:28 Walk - General To meet baby bro for a “pint” and brief catch up, ticket delivery and calendar sync. Split Summary === 1) 1mi - 16:29(16:29/mi) 118/132bpm [1946b/mi] 109cal 60/119rpm 2) 0.42mi - 6:58(16:45/mi) 125/134bpm [2093b/mi] 45cal 60/66rpm Add a comment 1.1mi, 19:29 Walk - General To the station Split Summary === 1) 1mi - 16:47(16:47/mi) 111/129bpm [1863b/mi] 104cal 61/66rpm 2) 0.13mi - 2:42(21:14/mi) 111/123bpm [2356b/mi] 15cal 53/65rpm Add a comment 3.5mi, 49:59 Run - General Just to do something. Warm and muggy Route options limited by ag vehicles, lots going on today Hr shot up when I “ran” up the “hill” back from mud corner to get out of way of a car(!) and never really went back down again Mostly 30/30s Split Summary === 1) 1mi - 14:50(14:50/mi) 121/139bpm [1795b/mi] 107cal 183/260W 2) 1mi - 14:31(14:31/mi) 133/147bpm [1931b/mi] 106cal 178/317W 3) 1mi - 14:07(14:07/mi) 141/150bpm [1991b/mi] 106cal 185/281W 4) 0.46mi - 6:30(14:01/mi) 140/145bpm [1961b/mi] 50cal 194/235W 2nd Oct 2023, 10:51am Jaks wrote: Nice progressive run. Well done. 👏 2nd Oct 2023, 11:38am Ness wrote: Nice one. Well done 👍 2nd Oct 2023, 1:28pm Velociraptor wrote: Well done :) Add a comment	-

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Rosehip Last on at 11pm, 2nd Oct 2023 F55 Bedfordshire

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Rosehip Last on at 11pm, 2nd Oct 2023
F55 Bedfordshire