Split Summary
===
1) 1m - 26:06(26:06/m)
2) 0.38m - 11:25(30:19/m)

Daughter needed some fresh air and wanted to play with her camera, so left her wandering around bird spotting and ran a loop around the RSPB trails etc.
Useless for WSW and not much better for fetchpoint but excellent for clearing head
HR bit up for easy (RH is also up a bit) but this route does have lumps in.
Split Summary
===
1) 1m - 12:37(12:37/m) 106cal 4.75/6.69mph
2) 1m - 11:39(11:39/m) 112cal 5.15/7.28mph
3) 1m - 11:38(11:38/m) 108cal 5.16/6.4mph
4) 1m - 12:18(12:18/m) 112cal 4.88/6.7mph
5) 0.17m - 1:59(11:31/m) 18cal 5.21/6.25mph

Split Summary
===
1) 1m - 25:15(25:15/m)
2) 0.3m - 13:17(45:00/m)

Didn't think I was going to escape the kitchen at all today - and then family realised they'd run out of sellotape - the perfect excuse to run into town and get some - adding a bit of a wiggle to make it worthwhile/nab a wsw square or two.
Dropped the tape off at home and went out for an extra 2 - to make the distance a bit more respectable for a Sunday ( but way off what I really wanted) forgetting to restart watch for half a mile... damn, that cost me 2 squares
Rain started again and I came home soaked - but feeling a lot better

Split Summary
===
1) 1m - 12:36(12:36/m) 108cal 4.76/6.14mph
2) 1m - 11:39(11:39/m) 114cal 5.15/6.76mph
3) 1m - 11:29(11:29/m) 113cal 5.23/6.53mph
4) 1m - 11:59(11:59/m) 115cal 5.01/6.77mph
5) 0.9m - 10:19(11:29/m) 104cal 5.23/6.05mph

Split Summary
===
1) 1m - 23:25(23:25/m)
2) 0.84m - 21:15(25:16/m)

Split Summary
===
1) 1m - 24:20(24:20/m)
2) 0.42m - 9:15(22:01/m)

Split Summary
===
1) 1m - 23:30(23:30/m)
2) 0.94m - 31:00(32:56/m)

Merry Christmas Fartleks-on-ice
Not the long set of 30:30 reps I'd intended, but the paths were icy and the mud still squishy - so just had fun playing with paces and effort lengths (and a few dogs ) in the sunshine.

Split Summary
===
1) 0.02m - 30(21:22/m) 1cal 2.81/3.28mph
2) 0.04m - 30(12:19/m) 3cal 4.87/5.2mph
3) 0.03m - 30(16:09/m) 3cal 3.72/4.93mph
4) 0.04m - 30(12:19/m) 3cal 4.87/5.29mph
5) 0.04m - 30(11:59/m) 4cal 5.01/5.37mph
6) 0.03m - 30(16:11/m) 3cal 3.71/5.4mph
7) 0.04m - 30(11:39/m) 3cal 5.15/5.44mph
8) 0.04m - 30(11:20/m) 5cal 5.29/5.69mph
9) 0.05m - 30(10:56/m) 5cal 5.48/5.96mph
10) 0.04m - 30(11:27/m) 5cal 5.24/5.52mph
11) 0.03m - 30(16:09/m) 3cal 3.72/5.24mph
12) 0.04m - 30(11:52/m) 3cal 5.06/5.56mph
13) 0.04m - 30(11:11/m) 5cal 5.37/5.58mph
14) 0.05m - 30(10:50/m) 5cal 5.54/5.77mph
15) 0.04m - 30(11:42/m) 5cal 5.13/5.53mph
16) 0.05m - 30(11:00/m) 5cal 5.46/5.74mph
17) 0.03m - 30(15:45/m) 3cal 3.81/5.78mph
18) 0.04m - 30(11:40/m) 3cal 5.15/5.46mph
19) 0.05m - 30(10:29/m) 5cal 5.73/6.08mph
20) 0.05m - 30(11:01/m) 5cal 5.45/5.79mph
21) 0.05m - 30(10:54/m) 5cal 5.5/5.8mph
22) 0.04m - 30(14:04/m) 4cal 4.26/5.81mph
23) 0.03m - 30(15:48/m) 2cal 3.8/4.08mph
24) 0.04m - 30(11:35/m) 3cal 5.18/6.21mph
25) 0.04m - 30(14:01/m) 4cal 4.28/6.65mph
26) 0.06m - 30(8:35/m) 5cal 6.99/7.59mph
27) 0.04m - 30(13:30/m) 5cal 4.44/7.48mph
28) 0.06m - 30(8:39/m) 5cal 6.93/7.46mph
29) 0.03m - 30(14:26/m) 4cal 4.16/6.99mph
30) 0.06m - 30(8:37/m) 4cal 6.96/7.61mph
31) 0.03m - 30(14:20/m) 5cal 4.19/7.52mph
32) 0.06m - 30(8:22/m) 5cal 7.17/8.31mph
33) 0.03m - 30(16:00/m) 4cal 3.75/7.61mph
34) 0.03m - 30(19:23/m) 2cal 3.1/3.49mph
35) 0.04m - 30(11:25/m) 3cal 5.25/5.82mph
36) 0.05m - 30(10:47/m) 5cal 5.57/5.83mph
37) 0.03m - 30(15:26/m) 3cal 3.89/5.4mph
38) 0.04m - 30(11:34/m) 3cal 5.19/6.62mph
39) 0.06m - 30(7:48/m) 7cal 7.69/9.46mph
40) 0.03m - 30(14:42/m) 5cal 4.08/7.95mph
41) 0.04m - 30(11:07/m) 3cal 5.39/5.97mph
42) 0.05m - 30(10:36/m) 5cal 5.66/6.02mph
43) 0.05m - 30(9:41/m) 5cal 6.2/6.55mph
44) 0.03m - 30(15:46/m) 4cal 3.81/6.23mph
45) 0.04m - 30(13:09/m) 2cal 4.56/5.15mph
46) 0.04m - 30(11:27/m) 5cal 5.24/5.38mph
47) 0.04m - 30(11:22/m) 5cal 5.28/5.43mph
48) 0.03m - 30(16:11/m) 3cal 3.71/5.29mph
49) 0.03m - 30(15:39/m) 2cal 3.83/3.91mph
50) 0.06m - 30(8:02/m) 5cal 7.48/8.07mph
51) 0.04m - 30(13:44/m) 5cal 4.37/8.05mph
52) 0.06m - 30(7:49/m) 5cal 7.68/8.41mph
53) 0.04m - 30(14:06/m) 5cal 4.26/8.38mph
54) 0.06m - 30(8:12/m) 5cal 7.32/8.46mph
55) 0.04m - 30(14:00/m) 5cal 4.29/8.35mph
56) 0.06m - 30(8:10/m) 5cal 7.35/8.59mph
57) 0.04m - 30(13:57/m) 5cal 4.3/7.82mph
58) 0.03m - 30(15:35/m) 2cal 3.85/4.24mph
59) 0.05m - 30(11:06/m) 3cal 5.41/5.9mph
60) 0.05m - 30(10:36/m) 5cal 5.66/5.95mph
61) 0.05m - 30(11:01/m) 5cal 5.45/5.86mph
62) 0.05m - 30(10:07/m) 5cal 5.93/6.19mph
63) 0.03m - 30(15:12/m) 4cal 3.95/5.85mph
64) 0.04m - 30(11:16/m) 3cal 5.33/5.72mph
65) 0.05m - 30(9:28/m) 6cal 6.34/7.05mph
66) 0.05m - 30(11:04/m) 6cal 5.42/7.25mph
67) 0.03m - 30(16:53/m) 2cal 3.55/4.32mph
68) 0.05m - 30(10:48/m) 3cal 5.55/6.34mph
69) 0.05m - 30(10:25/m) 5cal 5.76/6.16mph
70) 0.05m - 30(10:19/m) 5cal 5.81/6.19mph
71) 0.03m - 30(17:00/m) 3cal 3.53/5.54mph
72) 0.04m - 30(11:49/m) 3cal 5.08/5.86mph
73) 0.04m - 29(11:25/m) 5cal 5.26/5.76mph

Split Summary
===
1) 1m - 23:50(23:50/m)
2) 0.42m - 17:16(40:44/m)

Had to run otherwise I wouldn't have been hungry enough to eat anything else today

Rough plan is to build the pre-work run on a Wednesday to 7-8 miles, minimising the walk breaks. In that spirit:
Mile 1 usual 3.30/30
Miles 2,3 and 4 no walk breaks - aiming for mid 11s, 3 one started to get a little quicker than intended.
Hit the mud at the start of mile 5 so a fair bit of walking then walk every other alert for the last 2 and a bit.

Still not hungry!

Split Summary
===
1) 1m - 12:17(12:17/m) 112cal 4.89/6.03mph
2) 1m - 11:37(11:37/m) 118cal 5.16/6.41mph
3) 1m - 11:31(11:31/m) 119cal 5.21/5.76mph
4) 1m - 11:15(11:15/m) 122cal 5.34/7.43mph
5) 1m - 12:31(12:31/m) 107cal 4.79/6.9mph
6) 1m - 11:50(11:50/m) 115cal 5.07/6.47mph
7) 1m - 11:45(11:45/m) 117cal 5.1/6.37mph
8) 0.34m - 4:05(12:10/m) 38cal 4.93/7.43mph

Split Summary
===
1) 1m - 23:50(23:50/m)
2) 0.93m - 20:50(22:27/m)

Split Summary
===
1) 1m - 13:00(13:00/m) 105cal 4.61/5.78mph
2) 1m - 11:41(11:41/m) 116cal 5.13/6.11mph
3) 1m - 11:54(11:54/m) 115cal 5.04/6.41mph
4) 1m - 12:19(12:19/m) 114cal 4.87/6.65mph
5) 0.44m - 5:01(11:23/m) 53cal 5.27/7.48mph

Trying to remember that if I'm going to do a road marathon i need to do plenty of road miles - however uninspiring the view....
(route determined by fetchpoint and WSW, good brain-training trying to remember where to go!)

Amplicas are not marathon shoes too narrow across the toes. Also no grip- so either daughter can have them or they'll go in the wardrobe for the summer..

Split Summary
===
1) 1m - 12:48(12:48/m) 110cal 4.69/6.74mph
2) 1m - 12:12(12:12/m) 110cal 4.92/5.93mph
3) 1m - 11:41(11:41/m) 110cal 5.14/7.6mph
4) 1m - 11:23(11:23/m) 114cal 5.27/6.17mph
5) 0.64m - 7:23(11:27/m) 71cal 5.24/7.66mph

Ralph's morning walk, including a few sets of "drills" - not done very well as too many unnecessary layers on.
Keep forgetting to these - but I do manage to do them sometimes!

high knees, butt kicks, side leg swings and poor attempt at grapevines - not easy in muckboots!
also trying to remember to squat to pick up ball rather than bend over.

every little helps ??

Split Summary
===
1) 1m - 23:25(23:25/m)
2) 0.89m - 29:20(33:00/m)

Split Summary
===
1) 1m - 23:45(23:45/m)
2) 0.23m - 5:05(22:12/m)

That was a bit of a slog at times, not helped by the wind - or the amount of mud my shoes collected taking at look at the work going on to extend the Hatch "reservoir"

Split Summary
===
1) 1m - 12:30(12:30/m) 111cal 4.8/6.67mph
2) 1m - 11:29(11:29/m) 115cal 5.23/6.55mph
3) 1m - 13:39(13:39/m) 108cal 4.4/7.72mph
4) 1m - 12:11(12:11/m) 111cal 4.93/6.07mph
5) 1m - 12:28(12:28/m) 112cal 4.81/6.28mph
6) 1m - 12:05(12:05/m) 113cal 4.96/6.15mph
7) 1m - 12:24(12:24/m) 114cal 4.84/5.82mph
8) 1m - 12:17(12:17/m) 113cal 4.88/5.98mph
9) 0.02m - 11(9:59/m) 2cal 6.02/6.06mph

Split Summary
===
1) 1m - 23:30(23:30/m)
2) 0.11m - 2:55(26:49/m)

Split Summary
===
1) 1m - 22:50(22:50/m)
2) 0.21m - 6:05(28:19/m)

Pocket parkrun - fab course, flat with mixed surface.

Intended to run steady/pMP - but seem to have got a bit overenthusiastic once it wasn't so crowded

Cold wind so didn't over heat
Lovely to see so many Fetchies

split Summary
===
1) 1m - 11:16(11:16/m) 117cal 5.33/6.19mph
2) 1m - 10:22(10:22/m) 120cal 5.78/6.82mph
3) 1m - 10:23(10:23/m) 120cal 5.78/6.84mph
4) 0.07m - 30(7:14/m) 6cal 8.3/10.26mph

Morning amble with Ralph - forgot to stop the Fapp again.

Split Summary
===
1) 1m - 22:16(22:16/m)
2) 0.72m - 26:00(35:57/m)

Split Summary
===
1) 1m - 24:48(24:48/m)
2) 0.21m - 5:22(25:32/m)

Switched back to 4:1 run walk ratio - not sure if I prefer it or not, doesn't make much difference to overall pace.

Gel (Gu lemon, 18 months past bbdate) taken at ~6 miles because have run out of fudge.

Split Summary
===
1) 1m - 12:37(12:37/m) 108cal 4.75/5.91mph
2) 1m - 12:07(12:07/m) 116cal 4.95/6.87mph
3) 1m - 12:19(12:19/m) 110cal 4.87/5.73mph
4) 1m - 12:11(12:11/m) 113cal 4.92/5.81mph
5) 1m - 12:25(12:25/m) 107cal 4.83/6.39mph
6) 1m - 11:48(11:48/m) 116cal 5.08/6.15mph
7) 1m - 12:29(12:29/m) 108cal 4.81/8.63mph
8) 1m - 11:48(11:48/m) 112cal 5.09/6.74mph
9) 1m - 11:55(11:55/m) 115cal 5.03/7.3mph
10) 1m - 12:17(12:17/m) 109cal 4.89/5.95mph
11) 1m - 11:32(11:32/m) 115cal 5.2/6.47mph
12) 0.07m - 43(9:55/m) 8cal 6.05/6.63mph

Split Summary
===
1) 1m - 22:38(22:38/m)
2) 0.43m - 10:36(24:48/m)

Hip hitches, calf stretches and heel drops (achilles) from step by the photocopier...

Split Summary
===
1) 1m - 23:20(23:20/m)
2) 0.45m - 11:50(26:01/m)

Split Summary
===
1) 0.72m - 12:50(17:47/m)

left watch on 4:1, which was a mistakeas it was too cold to be walking 60s.

Few sprintstriderval spiky bits up and down the lane in last mile.

Split Summary
===
1) 1m - 12:19(12:19/m) 116cal 4.87/6.3mph
2) 1m - 12:15(12:15/m) 116cal 4.9/6.64mph
3) 1m - 12:25(12:25/m) 118cal 4.83/6.58mph
4) 0.93m - 10:25(11:09/m) 106cal 5.38/9.03mph

Split Summary
===
1) 1m - 22:25(22:25/m)
2) 0.89m - 19:40(22:08/m)

Walk to feed the ducks with Ralph. First sighting of the barn owl this year

Split Summary
===
1) 1m - 24:00(24:00/m)
2) 0.45m - 9:30(21:18/m)

4.20 / 40s run walk - better than Weds 4:1, 60s walk is too long.

Making self have a slug of water first walk break after every 3rd mile and took sea salt chocolate Gu (Roctane, not out of date) with a longer walk on the blind bend on Bedford rd ~7.5 miles.

Right glute started to complain towards the end (as it has done in last two halfs ) so didn't bother with the extra twiddly bit I'd planned to take me up to 13.

Split Summary
===
1) 1m - 12:11(12:11/m) 114cal 4.93/6.09mph
2) 1m - 11:49(11:49/m) 116cal 5.08/5.91mph
3) 1m - 11:33(11:33/m) 115cal 5.19/6.47mph
4) 1m - 11:39(11:39/m) 114cal 5.15/7.03mph
5) 1m - 11:44(11:44/m) 116cal 5.11/6.36mph
6) 1m - 11:48(11:48/m) 115cal 5.09/6.81mph
7) 1m - 11:13(11:13/m) 117cal 5.35/6.75mph
8) 1m - 12:23(12:23/m) 108cal 4.85/6.33mph
9) 1m - 12:10(12:10/m) 108cal 4.93/6.39mph
10) 1m - 11:59(11:59/m) 113cal 5.01/7.17mph
11) 1m - 11:34(11:34/m) 114cal 5.19/6.28mph
12) 0.12m - 1:12(9:51/m) 14cal 6.09/7mph

Morning walk with added drils, must wear better shoes when it’s dry, drills in muck boots are awkward

Split Summary
===
1) 1m - 22:35(22:35/m)
2) 1m - 21:35(21:35/m)
3) 0.29m - 7:50(27:24/m)

Stroll with Ralph to feed the ducks (and moorhens and the coote)

Split Summary
===
1) 1m - 24:10(24:10/m)
2) 0.15m - 3:20(22:10/m)

Definitely find after work runs harder than morning ones!
HR stupidly high for pace - 174 for the climb up the footbridge? really? It is the Fitbit though, so probably time to wear Garmin strap if I'm going to take notice of HR - or just ignore it.

Not impressed with the "Duramos" feel like all the cushion is in the heel, nothing under ball of foot and toe box is too narrow - another (thankfully dirt cheap) pair to send to daughter to try.

Split Summary
===
1) 1m - 12:07(12:07/m) 113cal 4.95/8.43mph
2) 1m - 12:19(12:19/m) 112cal 4.87/5.98mph
3) 0.65m - 8:14(12:41/m) 70cal 4.73/6.06mph

Walk to work, with a loop of The Riddy to nab a couple more WSW squares

Split Summary
===
1) 1m - 16:56(16:56/m)
2) 0.06m - 50(14:21/m)

Adriene's 6 minute hips - very very tight,

Going to try to do this daily for a while

Split Summary
===
1) 1m - 22:55(22:55/m)
2) 0.26m - 5:55(22:53/m)

Adriene 16 min run warm up

right ham much tighter than left.

10 minutes with The Stick - couple of ouchy spots to keep an eye on (right glute/hamstring, bottom of left hamstring)

- logged as physio, don't normally log this and didn't know what to call it, but think it could be useful to keep track.

Ralph's morning constitutional - still completely dark - and very windy.

Split Summary
===
1) 1m - 21:11(21:11/m)
2) 0.41m - 10:35(25:55/m)

Split Summary
===
1) 1m - 22:35(22:35/m)
2) 0.19m - 18:10(1:36:29/m)

Shorter than planned due to f'ing Ofsted.
Put a little Tempo-ish effort into some of the runs.
Need to hve breakfast first if I'm going to do further or with effort - hungry after a mile today.

Split Summary
===
1) 1m - 11:59(11:59/m) 112cal 5.01/6.2mph
2) 1m - 11:45(11:45/m) 113cal 5.11/7.75mph
3) 1m - 11:22(11:22/m) 116cal 5.28/6.79mph
4) 1m - 10:58(10:58/m) 114cal 5.47/6.9mph
5) 0.01m - 5(8:28/m) 7.08/6.78mph

Split Summary
===
1) 1m - 20:40(20:40/m)
2) 0.38m - 9:25(24:48/m)

taking advantage of cold dry spell - and no cows- to walk in across the field and nab a square.

Split Summary
===
1) 0.82m - 14:45(18:00/m)

Squeezed in Adriene 6 min hips
- need to work out how to arrange things to fit the 15 min one in before the 7.30 school run now

Split Summary
===
1) 1m - 12:35(12:35/m) 109cal 4.77/6.37mph
2) 1m - 13:01(13:01/m) 108cal 4.61/6.19mph
3) 1m - 11:45(11:45/m) 116cal 5.11/6.29mph
4) 0.85m - 9:36(11:16/m) 101cal 5.32/6.16mph

Split Summary
===
1) 1m - 17:45(17:45/m)
2) 0.22m - 5:00(22:17/m)

Split Summary
===
1) 0.73m - 13:14(18:01/m)

Started a bit quicker than intended and tried to hold on - into the wind was quite hard.
Loving the novelty of not being lapped at a parkrun

Not sure where it's going to come from - but hoping a sub-30 will be do-able by the end of the year...

official time 31:35, which will go in the race portfolio

Split Summary
===
1) 1m - 10:07(10:07/m) 150/175bpm 99cal 5.93/7.13mph
2) 1m - 10:22(10:22/m) 158/168bpm 112cal 5.78/7.12mph
3) 1m - 10:15(10:15/m) 159/164bpm 112cal 5.85/6.92mph
4) 0.09m - 46(8:46/m) 163/164bpm 8cal 6.84/8.54mph

for comparison, Fitbit says average 153, rising to 166 at the end - with no spike to 176 in mile 1.

Back to car - too cold to walk, too tired to run.
"selling" Fetch to a parkrunner who asked about our T-shirts/hoodies

*waves* to Justin - if you found us/me

Split Summary
===
1) 0.64m - 9:11(14:24/m) 128/145bpm 74cal 4.17/6.1mph

Split Summary
===
1) 1m - 43:26(43:26/m)
2) 0.12m - (/m)

Adriene's run warm up.

Not really a long run, but the longest of the week.
Running into the wind is so not fun - but hopefully the strengthening effect of hills without the Achilles aggravation.

Think I should give up on WSW and just go run nice routes further from home...

Split Summary
===
1) 1m - 12:28(12:28/m) 127/141bpm 103cal 4.82/6.65mph
2) 1m - 12:15(12:15/m) 136/145bpm 110cal 4.9/6.24mph
3) 1m - 12:41(12:41/m) 139/145bpm 113cal 4.73/6.11mph
4) 1m - 12:10(12:10/m) 141/146bpm 110cal 4.93/6.16mph
5) 1m - 12:28(12:28/m) 143/150bpm 110cal 4.81/6.55mph
6) 1m - 12:51(12:51/m) 142/149bpm 110cal 4.67/6.19mph
7) 1m - 11:51(11:51/m) 143/148bpm 97cal 5.06/6.68mph
8) 0.65m - 7:19(11:20/m) 149/154bpm 69cal 5.3/7.37mph

My morning “flow “

Ah, the reason that felt super-easy this morning is because it was a bit on the slow side

Still Fetchpointing, if not WSWing and have made a tactical homepoint move that is probably the wrong one.

Lots of birds about this morning, including the green woodpeckers and a kestrel

Split Summary
===
1) 1m - 12:27(12:27/m) 109cal 4.82/6.99mph
2) 1m - 12:34(12:34/m) 114cal 4.77/6.17mph
3) 1m - 12:10(12:10/m) 109cal 4.93/6.56mph
4) 0.96m - 11:35(12:01/m) 108cal 4.99/7.58mph

Oh dear - started the Fapp to measure evening stroll with mum and the dog - forgot to stop it until we'd driven to the pub and sat down to eat.

time and distance edited!

Freed from the constraints of WSW a trot o&b on route 51 - think I should be able to stretch at least another 2 miles, worried about time turned round earlier than needed to.

Split Summary
===
1) 1m - 12:19(12:19/m) 112cal 4.87/6.9mph
2) 1m - 12:20(12:20/m) 110cal 4.87/9.02mph
3) 1m - 12:20(12:20/m) 107cal 4.86/6.08mph
4) 1m - 11:59(11:59/m) 112cal 5/6.1mph
5) 0.9m - 10:21(11:29/m) 105cal 5.23/7.19mph