Usual Monday morning run away from work.
Spent lots of it trying to work out a plan to get fitter -felt really creaky after yesterday.

resting HR still going up

Split Summary
===
1) 1m - 12:29(12:29/m) 110cal 4.8/6.87mph
2) 1m - 12:03(12:03/m) 110cal 4.98/6.45mph
3) 1m - 11:12(11:12/m) 116cal 5.36/7.41mph
4) 0.23m - 2:23(10:36/m) 27cal 5.66/6.58mph

I have a plan

C25K wk 1 run 1 - aiming for 9mm, so some a little "quick" but OK.
Mornings when I have more time I will have a longer warm up and do the runs somewhere nicer.
Split Summary
===
1) 0.55m - 7:00(12:44/m) 59cal 4.71/7.4mph
2) 0.11m - 1:00(9:06/m) 11cal 6.59/6.98mph
3) 0.1m - 1:30(15:15/m) 9cal 3.93/7.58mph
4) 0.12m - 1:00(8:36/m) 13cal 6.97/8.06mph
5) 0.1m - 1:30(14:42/m) 9cal 4.08/7.1mph
6) 0.11m - 1:00(9:04/m) 12cal 6.61/6.92mph
7) 0.1m - 1:30(14:41/m) 9cal 4.09/6.52mph
8) 0.11m - 1:00(8:45/m) 12cal 6.86/7.33mph
9) 0.1m - 1:30(15:47/m) 9cal 3.8/6.85mph
10) 0.11m - 1:00(8:59/m) 11cal 6.68/7.66mph
11) 0.1m - 1:30(15:11/m) 10cal 3.95/6.96mph
12) 0.11m - 1:00(8:49/m) 12cal 6.81/8.07mph
13) 0.09m - 1:30(16:03/m) 9cal 3.74/7.29mph
14) 0.11m - 1:00(8:58/m) 11cal 6.69/7.55mph
15) 0.1m - 1:30(15:36/m) 9cal 3.85/6.95mph
16) 0.12m - 1:00(8:24/m) 12cal 7.14/7.52mph
17) 0.1m - 1:30(14:31/m) 10cal 4.13/7.38mph
18) 1.01m - 12:19(12:09/m) 108cal 4.93/6.99mph

Split Summary
===
1) 1m - 12:19(12:19/m) 110cal 4.87/7.25mph
2) 1m - 11:50(11:50/m) 110cal 5.07/6.97mph
3) 1m - 11:53(11:53/m) 114cal 5.05/6.35mph
4) 0.13m - 1:20(10:09/m) 15cal 5.91/6.32mph

Didn't get organised in time for parkrun.

did session I cba to do yesterday

C25K wk 1 run 2. aiming for 9mm for runs, first 4 very much wind assisted, 2nd half not so!

think the max hr given is rubbish!
glad to see resting hr on it's way down again, hope that continues!

Split Summary
===
1) 0.54m - 7:00(13:03/m) 56cal 4.6/6.22mph
2) 0.12m - 1:00(8:41/m) 12cal 6.91/7.91mph
3) 0.09m - 1:30(15:55/m) 9cal 3.77/6.8mph
4) 0.12m - 1:00(8:19/m) 12cal 7.22/7.96mph
5) 0.09m - 1:30(16:50/m) 9cal 3.57/7.12mph
6) 0.12m - 1:00(8:34/m) 11cal 7/7.79mph
7) 0.09m - 1:30(16:17/m) 9cal 3.69/7.44mph
8) 0.12m - 1:00(8:30/m) 12cal 7.06/7.49mph
9) 0.09m - 1:30(16:54/m) 9cal 3.55/7.17mph
10) 0.11m - 1:00(9:05/m) 11cal 6.61/7.51mph
11) 0.09m - 1:30(16:32/m) 8cal 3.63/6.67mph
12) 0.11m - 1:00(8:46/m) 12cal 6.85/7.4mph
13) 0.09m - 1:30(16:23/m) 8cal 3.66/6.73mph
14) 0.12m - 1:00(8:12/m) 12cal 7.32/8.06mph
15) 0.09m - 1:30(15:57/m) 9cal 3.76/7.38mph
16) 0.11m - 1:00(9:10/m) 11cal 6.54/7.07mph
17) 0.1m - 1:30(15:10/m) 9cal 3.95/6.88mph
18) 0.11m - 1:10(10:33/m) 13cal 5.69/6.11mph

- longest run for a month or so
could happily have done a fair bit more, but had such a log lie in there wasn't time.

Split Summary
===
1) 1m - 12:13(12:13/m) 111cal 4.91/6.27mph
2) 1m - 12:13(12:13/m) 113cal 4.91/5.79mph
3) 1m - 12:05(12:05/m) 113cal 4.96/6.64mph
4) 1m - 11:42(11:42/m) 116cal 5.13/5.89mph
5) 1m - 12:35(12:35/m) 107cal 4.77/6.44mph
6) 1m - 12:19(12:19/m) 109cal 4.87/6.79mph
7) 0.07m - 45(11:21/m) 7cal 5.29/5.8mph

C25k w1d3, using the molehill undulations of Stratford road to "make it interesting" -pleased with 1 minute pace - for effort. concentrating on heels up and don't over stride.

resting HR getting back towards normal

Split Summary
===
1) 0.76m - 9:13(12:10/m) 83cal 4.93/7mph
2) 0.11m - 1:00(8:57/m) 12cal 6.71/6.92mph
3) 0.1m - 1:30(14:48/m) 9cal 4.05/6.76mph
4) 0.11m - 1:00(9:01/m) 12cal 6.65/7.73mph
5) 0.1m - 1:30(15:34/m) 9cal 3.85/7.38mph
6) 0.12m - 1:00(8:14/m) 13cal 7.29/7.79mph
7) 0.09m - 1:30(15:48/m) 9cal 3.8/7.77mph
8) 0.12m - 1:00(8:36/m) 12cal 6.97/7.93mph
9) 0.09m - 1:30(16:10/m) 9cal 3.71/6.72mph
10) 0.11m - 1:00(8:55/m) 11cal 6.73/7.99mph
11) 0.1m - 1:30(15:25/m) 9cal 3.89/7.85mph
12) 0.12m - 1:00(8:15/m) 11cal 7.27/7.66mph
13) 0.1m - 1:30(14:50/m) 9cal 4.04/7.38mph
14) 0.12m - 1:00(8:18/m) 12cal 7.22/8.15mph
15) 0.1m - 1:30(15:18/m) 9cal 3.92/7.68mph
16) 0.12m - 1:00(8:26/m) 12cal 7.12/7.81mph
17) 0.09m - 1:30(16:05/m) 9cal 3.73/7.72mph
18) 0.87m - 10:09(11:36/m) 96cal 5.17/6.61mph

Decided to do the TrainAsOne assessments over the next few days as I like to see their graphing of my "fitness"
today was the easy "perceived effort"
Proved to myself that I can run easy for 30 minute without a walk break - even if it was interrupted twice by Nisha the naughty giant schnauzer - HR spiked a b when she nearly sent me flying

(taken the 2 x 2 mins standing for the HR test off the overall time)

Also good to see that fitbit agrees with garmin HR strap.

1) 0.01m - 2:00(3:34:43/m) 60/66bpm 2cal 0.28/4.68mph
2) 0.39m - 5:00(12:55/m) 120/135bpm 36cal 4.64/6.25mph
3) 2.36m - 27:45(11:47/m) 142/155bpm 266cal 5.09/6.55mph
4) 0.01m - 2:00(3:45:33/m) 122/150bpm 9cal 0.27/4.78mph

- can't remember what I usually log these as..
Nasty TAO 6 minute assessment
warm up (logged separately) was interrupted by Nisha, the 6 minute lap I had to change direction for one set of dogs and then ran straight into Hattie, Betty and Polly and the two little teddy-rats - which really wasn't helpful.
Never mind, not my worst distance for this test - will try again in 6 weeks and see if C25K-based get less slow plan has worked!

Split Summary
===
1) 0.09m - 1:00(10:44/m) 9cal 5.59/6.18mph
2) 0.12m - 2:00(16:55/m) 10cal 3.55/5.52mph
3) 0.65m - 6:00(9:15/m) 75cal 6.49/7.83mph
4) 0.06m - 1:00(15:41/m) 6cal 3.83/6.13mph
5) 0.34m - 4:13(12:22/m) 37cal 4.85/6.17mph

interrupted by Nisha - at least I saw her and restated the workout on Garmin before I'd started the 6 min dash!

Split Summary
===
1) 0.38m - 4:25(11:44/m) 41cal 5.11/7.05mph
2) 0.03m - 31(18:19/m) 2cal 3.27/6.52mph

splishy, splashy, easy run, sneaked in whilst L went to get his hair cut

Split Summary
===
1) 1m - 12:41(12:41/m) 107cal 4.73/5.78mph
2) 1m - 12:09(12:09/m) 108cal 4.94/6.38mph
3) 1m - 11:26(11:26/m) 114cal 5.24/6.79mph
4) 0.47m - 5:05(10:54/m) 57cal 5.5/6.46mph

Only had a pass for an hour, so put i a bit more effort for some of it. What a gorgeous morning - skylarks and the kestrel. Shorts and vest
Roclites were overkill, yesterday's muddy puddles just about all dried up.

Split Summary
===
1) 1m - 12:06(12:06/m) 112cal 4.96/6.6mph
2) 1m - 11:41(11:41/m) 114cal 5.13/6.18mph
3) 1m - 11:49(11:49/m) 117cal 5.08/6.21mph
4) 1m - 11:33(11:33/m) 115cal 5.19/6.32mph
5) 1m - 11:28(11:28/m) 116cal 5.23/6.4mph
6) 0.01m - 5(8:40/m) 6.92/5.51mph

felt really creaky this morning, whole of right leg felt "off" and shonky, so a bit more than habitual 5 mins bendy stretchy - my routine + Adriene's 6 min hips + sun salutations.

Split Summary
===
1) 1m - 11:57(11:57/m) 114cal 5.02/6.39mph
2) 1m - 11:21(11:21/m) 118cal 5.29/6.57mph
3) 1m - 11:28(11:28/m) 116cal 5.23/6.38mph
4) 0.56m - 6:18(11:17/m) 65cal 5.31/6.49mph

C25K w2r1 aiming for 9mm overshot all without too much effort, even on the trail /grass bits. Chuffed with that
Split Summary
===
1) 0.41m - 5:00(12:19/m) 44cal 4.87/5.83mph
2) 0.18m - 1:30(8:18/m) 19cal 7.23/7.92mph
3) 0.12m - 2:00(16:41/m) 11cal 3.6/7.17mph
4) 0.19m - 1:30(8:05/m) 21cal 7.43/9.73mph
5) 0.13m - 2:00(15:27/m) 11cal 3.88/7.2mph
6) 0.17m - 1:30(8:35/m) 19cal 6.99/7.43mph
7) 0.13m - 2:00(14:58/m) 11cal 4.01/6.87mph
8) 0.18m - 1:30(8:28/m) 20cal 7.08/7.51mph
9) 0.12m - 2:00(16:41/m) 11cal 3.59/6.91mph
10) 0.18m - 1:30(8:24/m) 19cal 7.15/7.78mph
11) 0.13m - 2:00(15:30/m) 11cal 3.87/6.87mph
12) 0.18m - 1:30(8:22/m) 19cal 7.18/8.02mph
13) 0.12m - 2:00(16:46/m) 11cal 3.58/7.92mph
14) 0.22m - 2:19(10:28/m) 25cal 5.74/6.81mph
15) 0m - 10(35:34/m) 1cal 1.69/4.79mph

Properly easy run away from work, lovely morning

Split Summary
===
1) 1m - 12:15(12:15/m) 109cal 4.9/7.38mph
2) 1m - 11:58(11:58/m) 113cal 5.02/5.95mph
3) 1m - 11:36(11:36/m) 118cal 5.18/6.54mph
4) 0.74m - 8:41(11:45/m) 84cal 5.1/6.12mph

Bloody hell that was hard!
TAO 2 mile time trial in the rain. Just need to be able to hang on for another 2K now!

*edit* a quick check of TrainAsOne tells me that's the least slow of all 6 of these that I've done over the last 2 years!

Split Summary
===
1) 0.74m - 8:45(11:50/m) 79cal 5.07/6.82mph
2) 0.11m - 2:00(17:54/m) 10cal 3.35/6.1mph
3) 2m - 19:29(9:45/m) 236cal 6.16/8.04mph
4) 0.05m - 1:00(19:00/m) 6cal 3.16/6.35mph
5) 0.01m - 8(21:13/m) 2.83/3.42mph

By the time I got through the door the mist had gone and the sun was trying to break through - reckon it's a good 10 degrees warmer than my runs of late and I really felt it. Humid and no breeze as well.
Mile 6 was horrible, kept running into swarms of flying things and the gravel path seemed even worse than normal to run on. Couple of extra walk breaks past a skittish horse and to remove a fly from my eye and then met Bunty the viszla, a cuddle and play with her and mile 7 was so much easier again

Split Summary
===
1) 1m - 12:20(12:20/m) 113cal 4.87/6.51mph
2) 1m - 11:48(11:48/m) 118cal 5.08/6.1mph
3) 1m - 11:53(11:53/m) 120cal 5.05/6.34mph
4) 1m - 12:14(12:14/m) 114cal 4.91/6.01mph
5) 1m - 11:26(11:26/m) 116cal 5.25/6.86mph
6) 1m - 13:06(13:06/m) 101cal 4.58/6.15mph
7) 1m - 11:30(11:30/m) 117cal 5.22/7.09mph
8) 0.08m - 46(9:31/m) 9cal 6.3/7.03mph

C25K week 2 run 2.
- with added untimed extensions to a couple of the walk breaks (did strides and high-knee skips to keep hr up a bit) whilst scouting path of fewest dogs or avoiding gates.
can't count and it was hard turning around and doing the 6th rep when I though I was home and finished!

Split Summary
===
1) 0.39m - 5:00(12:53/m) 42cal 4.66/5.63mph
2) 0.18m - 1:30(8:21/m) 19cal 7.18/8.22mph
3) 0.12m - 2:00(16:12/m) 11cal 3.7/7.09mph
4) 0.17m - 1:30(8:42/m) 18cal 6.9/7.58mph
5) 0.12m - 2:00(16:28/m) 12cal 3.64/7.39mph
6) 0.18m - 1:30(8:24/m) 19cal 7.14/7.91mph
7) 0.13m - 2:00(15:30/m) 11cal 3.87/7.06mph
8) 0.18m - 1:30(8:27/m) 19cal 7.1/7.83mph
9) 0.12m - 1:52(16:07/m) 11cal 3.72/7.73mph
10) 0.17m - 1:30(9:03/m) 18cal 6.63/8.11mph
11) 0.13m - 2:00(15:36/m) 12cal 3.85/8.39mph
12) 0.17m - 1:30(8:43/m) 19cal 6.88/7.77mph
13) 0.12m - 2:00(16:25/m) 12cal 3.66/7.25mph
14) 0.07m - 41(10:29/m) 8cal 5.73/6.37mph

Legoland -knackered, even though I only clocked only 12000 steps.

Should have FAPP'd the power-walk back up the hill (my group were late )
debating whether to map if for conquercise/fetchpoint

Split Summary
===
1) 1m - 12:22(12:22/m) 109cal 4.85/7.21mph
2) 1m - 12:04(12:04/m) 112cal 4.97/5.87mph
3) 1m - 11:43(11:43/m) 118cal 5.12/6.26mph
4) 0.17m - 1:56(11:11/m) 21cal 5.37/6.13mph

C25K W2R3 - first one 7s short due to cute and friendly puppy
proved to self that I'm not running these flat out by not noticing buzz at end of last effort - only when glanced at watch to see if it would end before the next group of dog walkers that I saw I was nearly 20s into the rest period - so make it an extra 30 before hitting lap button.
Random run walk cool down as playing with Nisha got in the way a bit.

Enjoying the feeling of "running" rather than my usual "jogging" - doubt I'll ever make 8.xx a more than mile pace though

Fitbit HR going a bit off kilter for the efforts now - should probably use Garmin strap if I want to take any notice of the numbers.
Split Summary
===
1) 0.39m - 5:00(12:52/m) 39cal 4.67/5.88mph
2) 0.16m - 1:23(8:54/m) 18cal 6.74/7.8mph
3) 0.12m - 2:00(17:19/m) 9cal 3.47/4.16mph
4) 0.17m - 1:30(8:57/m) 17cal 6.71/7.25mph
5) 0.12m - 2:00(17:03/m) 12cal 3.52/7.32mph
6) 0.17m - 1:30(8:35/m) 18cal 6.99/7.46mph
7) 0.11m - 2:00(17:25/m) 11cal 3.45/7.11mph
8) 0.18m - 1:30(8:28/m) 19cal 7.08/7.75mph
9) 0.12m - 2:00(16:31/m) 11cal 3.64/6.91mph
10) 0.17m - 1:30(8:40/m) 18cal 6.92/7.65mph
11) 0.12m - 2:00(16:01/m) 12cal 3.74/6.96mph
12) 0.18m - 1:30(8:30/m) 19cal 7.06/7.75mph
13) 0.06m - 33(8:55/m) 7cal 6.72/8.07mph
14) 0.27m - 3:33(13:06/m) 25cal 4.58/7.07mph

Was rather warm, should have gone out earlier.
Split Summary
===
1) 1m - 12:16(12:16/m) 109cal 4.89/6.28mph
2) 1m - 12:11(12:11/m) 110cal 4.93/6.01mph
3) 1m - 11:28(11:28/m) 117cal 5.23/6.36mph
4) 0.62m - 7:02(11:24/m) 74cal 5.27/6.08mph