Eddie said: 45 mins recovery

My legs hate me after yesterday so I thought I'd treat them to a hilly recovery run
With added hill rep of Taymount Rise at the end

Split Summary
===
1) 1m - 10:49(10:49/m) 83cal 5.55/6.43mph
2) 1m - 11:29(11:29/m) 87cal 5.22/6.16mph
3) 1m - 12:40(12:40/m) 72cal 4.74/6.14mph
4) 1m - 9:57(9:57/m) 76cal 6.03/7.2mph
5) 0.04m - 21(8:52/m) 3cal 6.76/6.74mph

YWA - Yoga on the Road
Love having this to turn to when I'm short on time
Bonnie beat me to the mat this morning so I had to work round her. As I lowered myself from plank to the mat for cobra I had the temerity to have my head too close to her. She mewed and very gently but firmly pushed my head away with her back foot
Very funny
It's Friday!
Namaste x

Anchored in Love - Yoga Practice Austin - Live Yoga class with Adriene and Rey
Long meditation followed by a deep core asana

Eddie said: 3 hours

Woke up with my legs still hating me so I took them out to play.
Wonderful run

Split Summary
===
1) 1m - 12:25(12:25/m) 81cal 4.83/6.35mph
2) 1m - 11:10(11:10/m) 86cal 5.37/6.39mph
3) 1m - 11:43(11:43/m) 82cal 5.12/6.8mph
4) 1m - 14:25(14:25/m) 74cal 4.16/7.22mph
5) 1m - 12:20(12:20/m) 77cal 4.87/6.74mph
6) 1m - 11:36(11:36/m) 85cal 5.18/6.18mph
7) 1m - 14:26(14:26/m) 72cal 4.16/6.16mph
8) 1m - 10:58(10:58/m) 86cal 5.47/6.32mph
9) 1m - 10:37(10:37/m) 85cal 5.65/6.62mph
10) 1m - 15:01(15:01/m) 72cal 4/6.49mph
11) 1m - 19:33(19:33/m) 62cal 3.07/5.74mph
12) 0.1m - 1:49(17:51/m) 6cal 3.36/3.59mph
13) 1m - 11:35(11:35/m) 84cal 5.18/6.12mph
14) 1m - 13:06(13:06/m) 73cal 4.58/6.49mph
15) 1m - 17:13(17:13/m) 66cal 3.49/6.2mph
16) 1m - 10:13(10:13/m) 87cal 5.87/6.26mph
17) 0.68m - 6:51(10:05/m) 58cal 5.95/6.82mph

Freestyle
Just me and my mat outside with the sound of the sheep and the birds.
Did what felt right for my body this morning
Sun salutations, warriors, trees, all sorts of lovely things
Namaste x

Eddie said: 45 mins recovery

Really lovely recovery run. Hiked up the hills, stopped to take in the scenery and talk to the sheep. Body is tired but not unhappy

Split Summary
===
1) 1m - 13:08(13:08/m) 75cal 4.57/6.05mph
2) 1m - 10:28(10:28/m) 86cal 5.73/6.47mph
3) 1m - 12:01(12:01/m) 84cal 5/6.49mph
4) 1m - 14:01(14:01/m) 77cal 4.28/6.32mph
5) 1m - 10:31(10:31/m) 87cal 5.7/6.7mph
6) 0.57m - 6:11(10:50/m) 51cal 5.54/6.2mph

Eddie said: Zwift Racing Training Plan Workout

Crit City Downtown Dolphin
Chose this one from the plan because a) it had "dolphin" in the title and b) the power graph was super pretty. I assume everyone chooses their workouts that way.
Really enjoyed this. Short, sharp, hard efforts with very little recovery. Could really feel the cumulative effect in my legs by lap 7. I could see the 275W sprint finish approaching and I nailed its ass
*makes tiny tiger claws*
*roars like a tiger cub*
*sweats*

Split Summary
===
1) 1.73m - 6:59(4:02/m) 80/104bpm [322b/mi] 26cal
2) 0.17m - 30(3:02/m) 117/128bpm [354b/mi] 4cal
3) 0.13m - 30(3:58/m) 126/130bpm [499b/mi] 2cal
4) 0.18m - 30(2:50/m) 125/133bpm [353b/mi] 4cal
5) 0.12m - 30(4:02/m) 127/135bpm [513b/mi] 2cal
6) 0.27m - 1:00(3:44/m) 111/120bpm [414b/mi] 4cal
7) 0.12m - 20(2:40/m) 121/135bpm [323b/mi] 3cal
8) 0.12m - 20(2:44/m) 139/141bpm [380b/mi] 2cal
9) 0.09m - 15(2:51/m) 141/143bpm [403b/mi] 2cal
10) 0.08m - 15(3:00/m) 141/143bpm [423b/mi] 1cal
11) 0.1m - 20(3:21/m) 137/139bpm [459b/mi] 2cal
12) 0.08m - 15(3:11/m) 136/140bpm [432b/mi] 2cal
13) 0.12m - 20(2:44/m) 139/141bpm [380b/mi] 1cal
14) 0.06m - 10(2:52/m) 136/137bpm [389b/mi] 1cal
15) 0.07m - 10(2:34/m) 136/137bpm [348b/mi]
16) 0.06m - 10(2:47/m) 134/136bpm [373b/mi] 1cal
17) 0.05m - 10(3:08/m) 135/136bpm [423b/mi]
18) 0.09m - 20(3:36/m) 135/137bpm [485b/mi] 2cal
19) 0.07m - 15(3:21/m) 138/140bpm [461b/mi] 2cal
20) 0.07m - 15(3:31/m) 140/141bpm [493b/mi] 1cal
21) 0.11m - 20(3:06/m) 137/138bpm [424b/mi] 2cal
22) 0.08m - 15(3:06/m) 138/142bpm [428b/mi] 2cal
23) 0.12m - 20(2:51/m) 142/144bpm [405b/mi] 1cal
24) 0.07m - 10(2:30/m) 139/141bpm [348b/mi] 1cal
25) 0.06m - 10(2:42/m) 138/139bpm [373b/mi]
26) 0.06m - 10(2:54/m) 137/138bpm [397b/mi] 1cal
27) 0.05m - 10(3:17/m) 137/139bpm [451b/mi]
28) 0.11m - 20(3:06/m) 136/138bpm [421b/mi] 2cal
29) 0.09m - 15(2:50/m) 139/141bpm [394b/mi] 2cal
30) 0.07m - 15(3:38/m) 140/142bpm [508b/mi] 1cal
31) 0.1m - 20(3:24/m) 137/139bpm [467b/mi] 2cal
32) 0.1m - 15(2:34/m) 138/141bpm [353b/mi] 2cal
33) 0.11m - 20(3:03/m) 142/143bpm [432b/mi] 1cal
34) 0.05m - 10(3:38/m) 140/141bpm [508b/mi] 1cal
35) 0.03m - 10(4:47/m) 139/140bpm [666b/mi]
36) 0.04m - 10(4:36/m) 137/139bpm [630b/mi] 1cal
37) 0.05m - 10(3:14/m) 137/138bpm [444b/mi]
38) 0.13m - 20(2:37/m) 137/138bpm [358b/mi] 2cal
39) 0.1m - 15(2:26/m) 139/141bpm [337b/mi] 2cal
40) 0.09m - 15(2:55/m) 139/141bpm [406b/mi] 1cal
41) 0.11m - 20(3:06/m) 137/139bpm [424b/mi] 2cal
42) 0.09m - 15(2:53/m) 139/143bpm [401b/mi] 2cal
43) 0.11m - 20(2:57/m) 143/145bpm [422b/mi] 1cal
44) 0.05m - 10(3:25/m) 141/142bpm [481b/mi] 1cal
45) 0.05m - 10(3:40/m) 141/142bpm [516b/mi]
46) 0.05m - 10(3:16/m) 138/140bpm [450b/mi] 1cal
47) 0.06m - 10(2:53/m) 138/139bpm [398b/mi]
48) 0.12m - 20(2:50/m) 137/139bpm [388b/mi] 2cal
49) 0.1m - 15(2:32/m) 139/142bpm [351b/mi] 2cal
50) 0.08m - 15(3:02/m) 142/143bpm [431b/mi] 1cal
51) 0.09m - 20(3:44/m) 141/142bpm [525b/mi] 2cal
52) 0.08m - 15(3:19/m) 142/146bpm [471b/mi] 2cal
53) 0.1m - 20(3:20/m) 147/148bpm [489b/mi] 1cal
54) 0.06m - 10(2:56/m) 144/145bpm [422b/mi] 1cal
55) 0.05m - 10(3:08/m) 144/145bpm [451b/mi]
56) 0.05m - 10(3:31/m) 142/143bpm [498b/mi] 1cal
57) 0.05m - 10(3:11/m) 141/142bpm [449b/mi]
58) 0.12m - 20(2:41/m) 140/142bpm [375b/mi] 2cal
59) 0.1m - 15(2:37/m) 144/145bpm [377b/mi] 2cal
60) 0.08m - 15(3:07/m) 144/146bpm [448b/mi] 1cal
61) 0.11m - 20(3:10/m) 143/144bpm [453b/mi] 2cal
62) 0.09m - 15(2:49/m) 145/149bpm [407b/mi] 2cal
63) 0.09m - 20(3:36/m) 150/151bpm [540b/mi] 1cal
64) 0.05m - 10(3:16/m) 148/149bpm [484b/mi] 1cal
65) 0.06m - 10(2:42/m) 146/147bpm [394b/mi]
66) 0.06m - 10(2:44/m) 143/144bpm [392b/mi] 1cal
67) 0.05m - 10(3:04/m) 143/144bpm [438b/mi]
68) 0.1m - 20(3:24/m) 142/143bpm [482b/mi] 2cal
69) 0.06m - 15(4:09/m) 145/147bpm [602b/mi] 2cal
70) 0.08m - 15(3:08/m) 146/148bpm [458b/mi] 1cal
71) 0.13m - 20(2:34/m) 143/144bpm [368b/mi] 2cal
72) 0.1m - 15(2:29/m) 146/149bpm [362b/mi] 2cal
73) 0.12m - 20(2:49/m) 151/153bpm [426b/mi] 1cal
74) 0.05m - 10(3:07/m) 148/149bpm [461b/mi] 1cal
75) 0.05m - 10(3:05/m) 147/148bpm [454b/mi]
76) 0.05m - 10(3:07/m) 145/146bpm [453b/mi] 1cal
77) 0.05m - 10(3:07/m) 145/146bpm [453b/mi]
78) 0.1m - 20(3:16/m) 144/145bpm [471b/mi] 2cal
79) 0.08m - 15(3:16/m) 145/146bpm [474b/mi] 2cal
80) 0.09m - 15(2:51/m) 146/147bpm [415b/mi] 1cal
81) 0.12m - 20(2:50/m) 144/145bpm [408b/mi] 2cal
82) 0.1m - 15(2:32/m) 146/150bpm [370b/mi] 2cal
83) 0.1m - 20(3:10/m) 150/151bpm [476b/mi] 1cal
84) 0.05m - 10(3:42/m) 149/150bpm [551b/mi] 1cal
85) 0.04m - 10(3:42/m) 149/150bpm [552b/mi]
86) 0.05m - 10(3:28/m) 148/149bpm [513b/mi] 1cal
87) 0.05m - 10(3:38/m) 147/148bpm [535b/mi]
88) 0.11m - 20(3:07/m) 145/146bpm [452b/mi] 2cal
89) 0.08m - 15(3:06/m) 147/150bpm [456b/mi] 2cal
90) 0.08m - 15(3:09/m) 149/150bpm [469b/mi] 1cal
91) 0.13m - 20(2:40/m) 148/150bpm [394b/mi] 2cal
92) 0.1m - 15(2:37/m) 148/152bpm [388b/mi] 2cal
93) 0.12m - 20(2:41/m) 153/154bpm [411b/mi] 1cal
94) 0.05m - 10(3:07/m) 151/152bpm [472b/mi] 1cal
95) 0.05m - 10(3:21/m) 150/151bpm [503b/mi]
96) 0.05m - 10(3:19/m) 148/150bpm [490b/mi] 1cal
97) 0.06m - 10(2:58/m) 149/149bpm [441b/mi]
98) 0.11m - 20(3:10/m) 147/149bpm [465b/mi] 2cal
99) 0.08m - 15(3:02/m) 148/150bpm [450b/mi] 2cal
100) 0.09m - 15(2:56/m) 150/151bpm [439b/mi] 1cal
101) 0.12m - 20(2:50/m) 149/150bpm [422b/mi] 2cal
102) 0.1m - 15(2:33/m) 152/155bpm [388b/mi] 2cal
103) 0.1m - 20(3:26/m) 156/158bpm [536b/mi] 1cal
104) 0.05m - 10(3:18/m) 154/155bpm [509b/mi] 1cal
105) 0.05m - 10(3:18/m) 155/156bpm [512b/mi]
106) 0.05m - 10(3:24/m) 155/155bpm [527b/mi] 1cal
107) 0.05m - 10(3:03/m) 156/157bpm [475b/mi]
108) 0.13m - 20(2:40/m) 160/166bpm [426b/mi] 4cal
109) 1.34m - 5:00(3:43/m) 127/170bpm [473b/mi] 19cal
110) 0.04m - 15(7:04/m) 112/115bpm [791b/mi]

Lunchtime walk

Split Summary
===
1) 1m - 17:09(17:09/m) 57cal 60/77rpm 3.5/5.82mph
2) 1m - 16:50(16:50/m) 57cal 61/66rpm 3.57/4.68mph
3) 1m - 16:15(16:15/m) 56cal 60/80rpm 3.69/4.53mph
4) 0.01m - 5(14:30/m) 63/63rpm 4.14/3.57mph

YWA - Yoga for Tired Legs
I was pretty certain this was what I needed
And it was.
Lovely, stretchy, slow, and low to the ground with added feline love at the end when in reclined cobblers (a personal favourite pose)
Busy week ahead
Namaste x

Had a teeny window of opportunity during the working day and took it to spin my legs nice and easy while watching Grey's Anatomy.
Will run after work

Split Summary
===
1) 1m - 3:39(3:39/m) 98/112bpm [357b/mi] 143/150rpm
2) 1m - 3:21(3:21/m) 111/116bpm [372b/mi] 146/154rpm
3) 1m - 3:24(3:24/m) 113/116bpm [383b/mi] 149/154rpm
4) 1m - 3:14(3:14/m) 112/113bpm [361b/mi] 149/160rpm
5) 1m - 3:45(3:45/m) 112/115bpm [421b/mi] 147/156rpm
6) 1m - 3:35(3:35/m) 113/117bpm [404b/mi] 151/158rpm
7) 1m - 3:24(3:24/m) 112/119bpm [380b/mi] 147/156rpm
8) 1m - 3:30(3:30/m) 112/117bpm [392b/mi] 148/156rpm
9) 0.64m - 2:21(3:42/m) 115/119bpm [424b/mi] 152/162rpm

Started off doing Day 2 of the Light Chakra series on FWFG but the video was super sticky. Got fed up with it after 10 minutes so stopped the video and spent the next 20 minutes just doing my own thing.
Kept it mostly low to the ground with lots of twists. Finished with a cracking Eagle pose.
I like the guided sessions but it felt really good to do what felt right for my body today. I should do this more often.

Feline supervision throughout
Ready for Tuesday
Namaste x

To and from Big Sainsbury's
Talking to Mum on the way there
Carrying a large amount of cat food on the way back
#multitaskingqueen

Split Summary
===
1) 1m - 18:39(18:39/m) 60cal 59/65rpm 3.22/4.4mph
2) 1m - 19:02(19:02/m) 61cal 58/63rpm 3.15/4.07mph
3) 0.49m - 8:41(17:41/m) 28cal 57/61rpm 3.39/4.51mph

Eddie said: WU, 3,2,1 x 2, CD

Same 3,2,1 minute efforts as a couple of weeks ago with 1 min recoveries and 3 min recovery between sets.

The body that was feeling so strong and peppy during my yoga session this morning was not the same body (and, indeed, mind) that set out on this run.
That said, once I'd warmed up (it took a while - that first 3 min effort was a bit of a slog!) this felt OK and I'm happy enough with the susbsequent efforts which look pretty consistent.
All done to feel as always
Had to do this on road as the nature trail shuts at 4pm

Split Summary
===
1) 0.87m - 10:00(11:26/m) 72cal 5.25/6.59mph
2) 0.31m - 3:00(9:50/m) 25cal 6.1/7.33mph
3) 0.1m - 1:00(10:05/m) 9cal 5.95/7.14mph
4) 0.24m - 2:00(8:15/m) 18cal 7.28/7.18mph
5) 0.1m - 1:00(9:44/m) 7cal 6.17/6.72mph
6) 0.11m - 1:00(8:45/m) 8cal 6.86/7.24mph
7) 0.09m - 1:00(10:44/m) 7cal 5.59/7.14mph
8) 0.28m - 3:00(10:45/m) 24cal 5.58/6.28mph
9) 0.33m - 3:00(9:02/m) 25cal 6.64/7.51mph
10) 0.1m - 1:00(9:56/m) 8cal 6.04/6.78mph
11) 0.25m - 2:00(8:05/m) 17cal 7.42/7.66mph
12) 0.1m - 1:00(10:28/m) 8cal 5.74/6.66mph
13) 0.12m - 1:00(8:16/m) 9cal 7.26/7.14mph
14) 0.08m - 1:00(12:30/m) 8cal 4.8/6.95mph
15) 0.27m - 3:00(11:05/m) 21cal 5.41/5.59mph
16) 1.01m - 10:00(9:55/m) 83cal 6.05/7.51mph
17) 0m - 2(15:07/m) 3.97/6.16mph

YWA - Freedom Glow Flow
Something with a little bit of fire to start the day
Body feeling good today. Strong and flexible.
Was good to take my mind off work, too
Living for the weekend
Namaste x

Eddie said: Zwift Race Training Workout

Sweet Spot Ramps
HRM playing silly buggers again but no matter. I know how hard I worked and how much I sweated
As always, spent the first ramp getting frustrated at being told to simultaneously decrease power and increase cadence. Didn't always get it right but found a rhythm in the second ramp (helped by Faith and George Michael)
Also got my first polka dot jersey
Accidental QOM
Almost didn't do this as my mood has been low all day but I'm glad I did

Split Summary
===
1) 2.29m - 7:59(3:29/m) 17/102bpm [59b/mi] 41cal
2) 0.6m - 2:00(3:19/m) 9cal
3) 4.6m - 14:00(3:03/m) 98cal
4) 0.79m - 3:00(3:48/m) 15cal
5) 3.64m - 14:00(3:51/m) 99cal
6) 0.34m - 3:00(8:43/m) 15cal
7) 4.9m - 14:00(2:52/m) 99cal
8) 1.22m - 5:00(4:06/m) 16cal
9) 0.02m - 11(10:29/m)

YWA - Feel Good Flow - Hips
Good choice for me today. Always good to do a few hip openers.
The luxury of a long hold pigeon fold
A little tired and distracted today. Not sure why.

Namaste x

Evening wandering with hills and sheep

Split Summary
===
1) 1m - 20:29(20:29/m) 61cal 53/110rpm 2.93/3.84mph
2) 1m - 19:58(19:58/m) 61cal 55/117rpm 3/3.9mph
3) 1m - 18:50(18:50/m) 61cal 58/66rpm 3.19/3.78mph
4) 0.46m - 9:45(21:08/m) 28cal 50/68rpm 2.84/3.65mph

Eddie said: 45 mins recovery

Super easy run after yesterday's Zwift workout and ahead of tomorrow's long run.
Lovely bimble about ending at Sainsbury's for Washing Up Liquid

Totally accidental stop on exactly 4 miles

Split Summary
===
1) 1m - 10:40(10:40/m) 79cal 5.62/6.82mph
2) 1m - 11:43(11:43/m) 66cal 5.12/6.39mph
3) 1m - 11:24(11:24/m) 75cal 5.26/7.74mph
4) 1m - 11:15(11:17/m) 82cal 5.31/7.06mph

YWA - Morning Yoga on the Road
My favourite for days when I'm short on time.
10 minutes well spent.
Tired today (loud neighbours/people in the street throughout the night) but it's Friday and I'm feeling very happy about that
Right, off to start work early
Namaste x

Eddie said: 3 hours

Legs were super tired when I set out. Totally did not want to play ball.
Warmed up as usual but took this really easy, lots of hill hiking and stopping to look at the view or "things of interest"
Another cracking day out. With lots of opportunity to hike with purpose and practice descending like Nureyev
Stopped for a cold drink and a cake at Cadence Cycle Club Cafe in Litlington before heading home.
*beams*

Split Summary
===
1) 1m - 12:43(12:43/m) 71cal 4.72/6.53mph
2) 1m - 10:19(10:19/m) 83cal 5.82/6.47mph
3) 1m - 11:10(11:10/m) 79cal 5.38/7.33mph
4) 1m - 10:50(10:50/m) 82cal 5.54/6.76mph
5) 1m - 11:47(11:47/m) 84cal 5.09/5.97mph
6) 1m - 13:18(13:18/m) 77cal 4.51/6.41mph
7) 1m - 10:01(10:01/m) 87cal 5.99/6.76mph
8) 1m - 11:16(11:16/m) 82cal 5.33/6.51mph
9) 1m - 12:29(12:29/m) 82cal 4.8/6.47mph
10) 1m - 10:23(10:23/m) 83cal 5.78/7.22mph
11) 1m - 13:28(13:28/m) 74cal 4.45/6.49mph
12) 1m - 16:41(16:41/m) 60cal 3.6/6.07mph
13) 1m - 14:34(14:34/m) 68cal 4.12/6.74mph
14) 1m - 14:23(14:23/m) 69cal 4.17/9mph
15) 0.76m - 8:37(11:16/m) 60cal 5.33/6.76mph

YWA - Full Body Flow
A favourite flow and great for after a run.

Body is feeling tired but strong after a good week of training
Namaste x

Eddie said: 30 mins recovery
A tad windy today

Split Summary
===
1) 1m - 11:30(11:30/m) 86cal 5.21/5.91mph
2) 1m - 11:53(11:53/m) 78cal 5.05/6.2mph
3) 1m - 11:25(11:25/m) 84cal 5.26/6.22mph
4) 1m - 9:47(9:47/m) 85cal 6.13/6.47mph
5) 1m - 9:31(9:31/m) 86cal 6.31/6.72mph
6) 0.2m - 2:22(11:59/m) 14cal 5/6.3mph

YWA - TRUE - Day 1/30 - Motive
Didn't fancy the August calendar but wanted something to follow where I don't have to think too much about what session to do each day as I have so much going on right now. Hence I thought it might be nice to re-do one of the 30 day journeys.
The decision about which one was based entirely on the length of day 1 and what fitted with how much time I had this morning.
A good start. Some long hold warriors and a sleepy cat alongside the mat
Feeling a little sad today but it will pass.
Namaste x

Eddie said: 6 x 90 secs

10 mins warm up
then 4 x
15 secs with 1:45 RI
5 mins recovery
then
6 x 1:30 with 2 min RI
10 mins cool down

A couple of weeks ago I made a pact with myself that no matter how I felt mentally, emotionally or physically (or any combination of these) I would not swerve a run/bike/workout. Instead I would find a way to JFDI
Thus today when I feel mentally and emotionally raw and physically sh*t (menopause symptoms are back with a f*cking vengeance) and at a time when I have come to hate running on the streets of SE London, I still got myself out the door.
I also have an agreement with myself that, no matter what, I am not allowed to look at my watch to see how long is left of an interval. There's no point. The watch will beep when it is time for a rest and looking at my watch won't make the interval any shorter
A man got in my way for my first 15 second burst. Silly man.
And I spent a lot of the time having an imaginary conversation in my head with someone who has really upset me this week (I had some cracking comebacks that will never get said because we will never speak to each other again and I would never dream of actually saying them to her but it felt good to get them out of my head )
And it was a bit of a slog in places.
But I did it.
I JFDI

Split Summary
===
1) 0.94m - 10:00(10:36/m) 73cal 5.66/6.62mph
2) 0.03m - 15(9:11/m) 2cal 6.53/6.37mph
3) 0.19m - 1:45(9:25/m) 15cal 6.37/7.37mph
4) 0.03m - 15(8:36/m) 2cal 6.97/6.89mph
5) 0.18m - 1:45(9:28/m) 16cal 6.34/6.91mph
6) 0.03m - 15(7:45/m) 2cal 7.75/7.31mph
7) 0.17m - 1:45(10:11/m) 15cal 5.89/7.41mph
8) 0.03m - 15(8:27/m) 2cal 7.1/6.66mph
9) 0.17m - 1:45(10:32/m) 14cal 5.7/6.76mph
10) 0.5m - 5:00(9:54/m) 43cal 6.06/6.53mph
11) 0.18m - 1:30(8:12/m) 15cal 7.31/7.6mph
12) 0.21m - 2:00(9:30/m) 17cal 6.32/6.8mph
13) 0.18m - 1:30(8:17/m) 14cal 7.25/7.33mph
14) 0.2m - 2:00(9:50/m) 18cal 6.1/7.31mph
15) 0.17m - 1:30(8:51/m) 14cal 6.78/7.35mph
16) 0.18m - 2:00(11:02/m) 16cal 5.44/6.87mph
17) 0.17m - 1:30(8:40/m) 13cal 6.93/7.08mph
18) 0.2m - 2:00(10:13/m) 16cal 5.88/6.59mph
19) 0.18m - 1:30(8:09/m) 15cal 7.36/7.72mph
20) 0.18m - 2:00(11:06/m) 16cal 5.4/6.89mph
21) 0.17m - 1:30(9:05/m) 13cal 6.61/6.78mph
22) 0.18m - 2:00(10:49/m) 16cal 5.54/6.57mph
23) 0.91m - 10:00(11:01/m) 74cal 5.45/6.76mph
24) 0m - 3(16:20/m) 3.68/4.63mph

Brief window of opportunity during the working day so I decided to spin my legs and watch Grey's Anatomy

Split Summary
===
1) 1m - 4:03(4:03/m) 98/104bpm [396b/mi] 152/162rpm
2) 1m - 3:30(3:30/m) 102/105bpm [357b/mi] 155/160rpm
3) 1m - 3:29(3:29/m) 104/108bpm [361b/mi] 159/166rpm
4) 1m - 3:35(3:35/m) 104/107bpm [374b/mi] 160/176rpm
5) 1m - 3:27(3:27/m) 107/111bpm [368b/mi] 163/182rpm
6) 1m - 3:33(3:33/m) 104/107bpm [369b/mi] 160/168rpm
7) 1m - 3:36(3:36/m) 107/111bpm [385b/mi] 162/168rpm
8) 1m - 3:27(3:27/m) 112/116bpm [386b/mi] 171/186rpm
9) 0.39m - 1:30(3:52/m) 113/116bpm [437b/mi] 172/176rpm

YWA - TRUE - Day 2/30 - Trust
Some yummy pigeons in here
And some feline lovin' and encouragement.
Still in that odd, low mood but I know why and it's fine.
And some sh*tty menopause symptoms at the moment
Onwards and upwards and all that.
And the yoga helps
Namaste x

Eddie said: Optional easy 30 mins spin round Zwift

Straight onto the bike after my run
Easy spin watching Grey's Anatomy

Split Summary
===
1) 1m - 4:40(4:40/m) 114/114bpm [532b/mi] 145/152rpm
2) 1m - 3:28(3:28/m) 114/114bpm [395b/mi] 151/156rpm
3) 1m - 3:30(3:30/m) 117/119bpm [409b/mi] 156/162rpm
4) 1m - 5:33(5:33/m) 119/119bpm [660b/mi] 156/164rpm
5) 1m - 3:29(3:29/m) 116/119bpm [404b/mi] 157/162rpm
6) 1m - 4:04(4:04/m) 113/121bpm [461b/mi] 157/160rpm
7) 1m - 3:36(3:36/m) 113/115bpm [408b/mi] 156/160rpm
8) 0.37m - 1:49(4:58/m) 118/122bpm [585b/mi] 160/168rpm

Eddie said: 45-60 mins super easy

Went out and ran randomly about a bit
Bit of a slog to start off with but found a rhythm. Took in Crystal Palace and Dulwich Woods so at least found some trees and hills

Split Summary
===
1) 1m - 10:51(10:51/m) 79cal 5.53/7.26mph
2) 1m - 11:25(11:25/m) 76cal 5.26/6.2mph
3) 1m - 10:43(10:43/m) 83cal 5.6/7.91mph
4) 1m - 10:44(10:44/m) 77cal 5.59/6.68mph
5) 1m - 11:52(11:52/m) 69cal 5.06/6.87mph
6) 0.43m - 4:34(10:34/m) 34cal 5.68/6.95mph

YWA - TRUE - Day 3/30 - Stretch
Yep, this was good and stretchy
A little unfocused to start - thinking about work - but soon got into the groove
Lots of Benji action today. Not to be outdone, Bonnie spent the whole session with her arse and a waggy tail across the top end of the mat, throwing the occasional disdainful look at Benji on screen, and making some moves a tad tricky for me
A very welcome session of stretching
Namaste x

Eddie said: 2 x Progressive Blocks
Keep these relatively easy, just moving through the gears don't destroy the legs before tomorrow!*

*I have a Zwift workout first thing tomorrow morning

Warm up 5 min @ 3-4 RPE
5 min @ 4-5 RPE
5 min @ 5-6 RPE
3 min @ 6-7 RPE
Recovery 5 min @ 3-4 RPE
5 min @ 4-5 RPE
5 min @ 5-6 RPE
3 min @ 6-7 RPE
Cool Down 5 min @ 3-4 RPE

Radiator grill route so net downhill on the way out and net uphill on the way back. Progression still there, though, and all done to feel as usual, so I'm happy with that.
Still struggling with the sudden increase in menopause crap (seriously frustrating as it's been 6 years now and I thought I was through the worst of it). It is energy sapping and frustrating.
Was passed by an elderly chap on a bike blasting opera out of some seriously loud speakers.

Split Summary
===
1) 0.44m - 5:00(11:25/m) 35cal 5.26/6.55mph
2) 0.54m - 5:00(9:14/m) 45cal 6.5/7.31mph
3) 0.56m - 5:00(8:53/m) 48cal 6.76/7.87mph
4) 0.35m - 3:00(8:36/m) 28cal 6.98/8.16mph
5) 0.48m - 5:00(10:30/m) 42cal 5.72/7.35mph
6) 0.51m - 5:00(9:53/m) 44cal 6.07/6.78mph
7) 0.52m - 5:00(9:38/m) 45cal 6.23/7.22mph
8) 0.32m - 3:00(9:19/m) 27cal 6.44/6.99mph
9) 0.47m - 5:00(10:43/m) 41cal 5.6/7.14mph
10) 0m - 1(14:03/m) 4.28/5.68mph

YWA - TRUE - Day 4/30 - Floor
And the floor was where I spent half an hour
Slow and stretchy and rather lovely. Could easily have dropped off a couple of times.
A good start to a busy day
Namaste x

YWA - TRUE - Day 5/30 - High
Done later in the day to make room for this morning's Zwift
Sometimes it's nice to mix things up a bit.
Great session again.
Highlight was sneezing in Warrior 1 and falling over #blwssedwithnaturalbalanceandcoordination

Ending with Kapalabhati breath which I haven't done in a while
Namaste x

Eddie said: Zwift race training workout

Boogie was the name of the workout and it was race start practice.
Out of bed, feed cat, onto bike
HRM didn't want to work (I knew how it felt ) and I didn't have the time or the energy to faff with it. It suddenly kicked in with 15 minutes to go.

Zwift spent pretty much the whole time telling me to spin faster
I spent pretty much the whole time ignoring it
I hit the watts, I sweated, it was a slog, but I JFDI

Split Summary
===
1) 2.15m - 7:59(3:43/m) 23/114bpm [85b/mi] 41cal
2) 0.17m - 30(2:52/m) 11/114bpm [31b/mi] 4cal
3) 0.16m - 30(3:10/m) 15/114bpm [47b/mi] 2cal
4) 0.17m - 30(2:52/m) 4cal
5) 0.16m - 30(3:12/m) 30/114bpm [96b/mi] 2cal
6) 0.35m - 2:00(5:42/m) 20/114bpm [114b/mi] 8cal
7) 0.12m - 40(5:48/m) 19/112bpm [110b/mi] 6cal
8) 0.05m - 20(6:41/m) 1cal
9) 0.2m - 40(3:19/m) 6cal
10) 0.12m - 20(2:49/m) 1cal
11) 0.23m - 40(2:58/m) 6cal
12) 0.11m - 20(2:54/m) 1cal
13) 0.18m - 40(3:42/m) 6cal
14) 0.12m - 20(2:50/m) 11/112bpm [31b/mi] 1cal
15) 0.26m - 40(2:33/m) 14/112bpm [36b/mi] 6cal
16) 0.13m - 20(2:35/m) 28/112bpm [72b/mi] 1cal
17) 3.25m - 10:00(3:05/m) 17/135bpm [52b/mi] 71cal
18) 1.21m - 5:00(4:08/m) 17/135bpm [70b/mi] 21cal
19) 0.22m - 40(3:05/m) 6cal
20) 0.09m - 20(3:37/m) 23/115bpm [83b/mi] 1cal
21) 0.21m - 40(3:12/m) 8/115bpm [26b/mi] 6cal
22) 0.13m - 20(2:35/m) 1cal
23) 0.26m - 40(2:33/m) 6cal
24) 0.14m - 20(2:18/m) 1cal
25) 0.24m - 40(2:44/m) 8/115bpm [22b/mi] 6cal
26) 0.11m - 20(2:59/m) 81/143bpm [241b/mi] 1cal
27) 0.19m - 40(3:30/m) 107/142bpm [375b/mi] 6cal
28) 0.05m - 20(7:12/m) 141/142bpm [1016b/mi] 1cal
29) 3.11m - 10:00(3:13/m) 138/142bpm [444b/mi] 71cal
30) 1.26m - 5:00(3:58/m) 117/139bpm [464b/mi] 21cal
31) 0.01m - 8(17:15/m) 108/110bpm [1863b/mi]

Back to the viewpoint ready to volunteer

Split Summary
===
1) 1m - 20:07(20:07/m) 58cal 58/61rpm 2.98/4.01mph
2) 0.81m - 26:28(32:38/m) 48cal 36/65rpm 1.84/4.13mph

To Caterham in search of breakfast

Split Summary
===
1) 1m - 19:57(19:57/m) 60cal 59/65rpm 3.01/4.01mph
2) 0.9m - 16:22(18:11/m) 52cal 60/64rpm 3.3/4.72mph

Eddie said: 2 hours

Fuel well - you will be tired

The run of 2000 ducks and 5 red kites

Yes, I was tired.
A little under par after a long day volunteering at NDW100 and not much sleep on the Friday night. Also had a total b*stard headache.
BUT this was such a lovely run. Hot day, blue skies, glorious countryside and under the viaduct over the River Ouse
Saw two massive duck gatherings (not exaggerating the numbers!) and they were all wonderful and quacky, and then 5 kites all playing on the thermals.
Typically I suddenly felt perky with about 10 minutes left of the run
It's been a good week and I need a nap

Split Summary
===
1) 1m - 10:56(10:56/m) 83cal 5.49/6.35mph
2) 1m - 10:17(10:17/m) 81cal 5.83/6.91mph
3) 1m - 11:45(11:45/m) 80cal 5.1/6.12mph
4) 1m - 9:57(9:57/m) 87cal 6.04/6.53mph
5) 1m - 12:18(12:18/m) 81cal 4.88/6.95mph
6) 1m - 12:45(12:45/m) 79cal 4.71/6.39mph
7) 1m - 13:43(13:43/m) 74cal 4.38/6.66mph
8) 1m - 11:05(11:05/m) 83cal 5.41/6.93mph
9) 1m - 11:02(11:02/m) 82cal 5.44/7.2mph
10) 1m - 11:55(11:55/m) 78cal 5.04/7.26mph
11) 1m - 14:41(14:41/m) 72cal 4.09/7.08mph
12) 0.23m - 3:10(13:42/m) 16cal 4.38/6.41mph

Lovely wandering about with PaulaMc

Split Summary
===
1) 1m - 17:54(17:54/m) 59cal 60/91rpm 3.35/6.12mph
2) 1m - 18:50(18:51/m) 60cal 58/65rpm 3.19/3.78mph
3) 1m - 19:47(19:47/m) 61cal 55/62rpm 3.03/3.86mph
4) 1m - 20:42(20:42/m) 61cal 53/63rpm 2.9/4.34mph
5) 1m - 21:40(21:40/m) 61cal 54/63rpm 2.77/3.42mph
6) 1m - 18:39(18:39/m) 59cal 56/64rpm 3.22/4.05mph
7) 0.77m - 12:33(16:18/m) 41cal 60/79rpm 3.68/7.62mph

YWA - TRUE - Day 6/30 - Kindle
I'd forgotten that day 6 is always abs day
Excellent way to get back on the mat after 2 days without any yoga at all
Fire was, indeed, kindled
Namaste x

Eddie said: 45 mins super easy

Took it really easy (TBH, I didn't have much choice ) Went in search of hills and shade. The woods were blissful. Two major roads closed and cordoned off by police. Looked like one bad accident and most likely a stabbing
Body didn't feel too bad despite the heat.

Split Summary
===
1) 1m - 10:37(10:37/m) 87cal 5.65/7.31mph
2) 1m - 11:47(11:47/m) 80cal 5.1/6.49mph
3) 1m - 12:49(12:49/m) 66cal 4.68/5.97mph
4) 1m - 12:14(12:14/m) 68cal 4.9/6.93mph
5) 0.66m - 6:29(9:53/m) 52cal 6.07/7.06mph
6) 0m - 2(5:23/m) 11.13/6.01mph

Had 30 mins
Used them wisely
Sweated and watched Grey's Anatomy

Split Summary
===
1) 1m - 3:55(3:55/m) 104/107bpm [406b/mi] 146/160rpm
2) 1m - 3:43(3:43/m) 107/107bpm [398b/mi] 150/158rpm
3) 1m - 3:41(3:41/m) 107/107bpm [392b/mi] 153/158rpm
4) 1m - 3:23(3:23/m) 108/110bpm [365b/mi] 156/162rpm
5) 1m - 3:55(3:55/m) 110/116bpm [429b/mi] 156/166rpm
6) 1m - 3:51(3:51/m) 107/110bpm [413b/mi] 156/166rpm
7) 1m - 3:40(3:40/m) 106/111bpm [388b/mi] 151/162rpm
8) 1m - 3:48(3:48/m) 107/113bpm [406b/mi] 156/162rpm
9) 0.04m - 15(5:56/m) 104/106bpm [615b/mi] 160/162rpm

YWA -TRUE - Day 7/30 - Salud
Really enjoyed this. Swift, repetitive sun salutation vinyasa flow.
Some super strong trees to finish - getting more creative (braver) with my arms in tree. Gotta love those eagle arms
Namaste x

Split Summary
===
1) 1m - 18:18(18:18/m) 58cal 58/66rpm 3.28/5.87mph
2) 0.42m - 7:32(17:59/m) 24cal 59/69rpm 3.34/4.13mph

Eddie said: Optional 30 mins easy on Zwift

Sweaty but easy spin whilst watching Prey on Disney+

Split Summary
===
1) 1m - 3:45(3:45/m) 106/106bpm [397b/mi] 146/152rpm
2) 1m - 3:41(3:41/m) 105/106bpm [387b/mi] 149/156rpm
3) 1m - 3:37(3:37/m) 104/104bpm [376b/mi] 155/162rpm
4) 1m - 3:17(3:17/m) 105/109bpm [345b/mi] 160/168rpm
5) 1m - 3:41(3:41/m) 115/120bpm [422b/mi] 164/172rpm
6) 1m - 3:33(3:33/m) 115/115bpm [408b/mi] 163/168rpm
7) 1m - 3:33(3:33/m) 115/115bpm [408b/mi] 162/170rpm
8) 1m - 3:27(3:27/m) 115/115bpm [397b/mi] 165/172rpm
9) 0.39m - 1:36(4:04/m) 115/115bpm [467b/mi] 170/178rpm

Eddie said: 6 x 1 mins progressive
Start each minute slow and move through the gears until working well, smooth and fast in last 10 secs of the minute.

20 min @ 4 RPE (Gradual progressive warm up)
6 x
1 min @ 5-8 RPE
2 min @ 3 RPE
Cool Down 10 min @ 4 RPE

Up, feed cat, get out the door.
Not sure the warm up was properly progressive though, then again, my legs spent a while wondering WTF I was doing and it took a while for them to submit so maybe that counts as progression.
Took me a few goes to work out how best to do the progression over the minute.
Just set out and run faster and faster? Try to sneak a peak at the watch?
In the end (ie by the 4th rep) I hit on counting slowly to 10 and increasing effort each time I hit 10
Seemed to work OK
Really enjoyed this session.
Lovely and cool and worth the early alarm.
Roads all closed because of yesterday's oil spill. Saw 1 cat and 1 fox.

Split Summary
===
1) 1.91m - 20:00(10:29/m) 160cal 5.72/7.68mph
2) 0.12m - 1:00(8:32/m) 8cal 7.04/7.08mph
3) 0.21m - 2:00(9:34/m) 17cal 6.27/6.82mph
4) 0.12m - 1:00(8:02/m) 10cal 7.47/7.62mph
5) 0.16m - 2:00(12:16/m) 10cal 4.89/7.62mph
6) 0.13m - 1:00(7:49/m) 9cal 7.68/7.6mph
7) 0.19m - 2:00(10:27/m) 17cal 5.74/7.56mph
8) 0.12m - 1:00(8:04/m) 10cal 7.44/8.01mph
9) 0.2m - 2:00(10:09/m) 17cal 5.91/7.97mph
10) 0.13m - 1:00(7:43/m) 10cal 7.78/7.6mph
11) 0.19m - 2:00(10:20/m) 15cal 5.81/7.62mph
12) 0.13m - 1:00(7:48/m) 10cal 7.69/8.27mph
13) 0.18m - 2:00(11:14/m) 14cal 5.34/7.78mph
14) 0.94m - 10:00(10:39/m) 78cal 5.64/7.24mph
15) 0m - 3(17:29/m) 3.43/5.55mph

Eddie said: 45 mins Zwift workout

Chose The Wringer as it looked to be the right length
Struggled to hit the watts on the first rep to dropped it to 90%
Still struggled on 2nd effort so dropped it to 80% and did the rest of the workout at that level.
Worked hard, sweated, HRM did not want to play ball but no matter.

I think I'd like to work my way through an Academy or maybe even the 6 week race training again (doing the workouts that I didn't fit in this time through) Will do some research.

Split Summary
===
1) 2.36m - 7:59(3:23/m) 14/129bpm [47b/mi] 41cal
2) 0.2m - 30(2:33/m) 4/129bpm [10b/mi] 6cal
3) 0.43m - 2:40(6:12/m) 12/129bpm [74b/mi] 12cal
4) 0.21m - 30(2:23/m) 6cal
5) 0.56m - 2:35(4:35/m) 20/129bpm [92b/mi] 10cal
6) 0.11m - 30(4:23/m) 18/109bpm [79b/mi] 6cal
7) 0.68m - 2:30(3:42/m) 25/136bpm [92b/mi] 10cal
8) 0.27m - 30(1:50/m) 10/106bpm [18b/mi] 6cal
9) 0.51m - 2:25(4:46/m) 21/106bpm [100b/mi] 9cal
10) 0.13m - 30(3:56/m) 6cal
11) 0.64m - 2:20(3:38/m) 10/105bpm [36b/mi] 9cal
12) 0.17m - 30(2:57/m) 6cal
13) 0.46m - 2:15(4:51/m) 8cal
14) 0.24m - 30(2:08/m) 6cal
15) 0.63m - 2:10(3:25/m) 17/107bpm [58b/mi] 8cal
16) 0.18m - 30(2:47/m) 24/107bpm [67b/mi] 6cal
17) 0.52m - 2:05(4:01/m) 5/107bpm [20b/mi] 7cal
18) 0.1m - 30(4:57/m) 21/107bpm [104b/mi] 6cal
19) 0.54m - 2:00(3:43/m) 25/112bpm [93b/mi] 7cal
20) 0.15m - 30(3:14/m) 6cal
21) 0.66m - 1:55(2:55/m) 13/109bpm [38b/mi] 7cal
22) 0.16m - 30(3:03/m) 19/117bpm [58b/mi] 6cal
23) 0.43m - 1:50(4:18/m) 17/128bpm [73b/mi] 6cal
24) 0.19m - 30(2:40/m) 6cal
25) 1.43m - 5:00(3:29/m) 6/124bpm [21b/mi] 19cal
26) 0.38m - 1:28(3:50/m) 7/105bpm [27b/mi]

YWA - TRUE - Day 8/30 - Salve
Day 8 is always the "relaxing" day and this turned out to be just what I needed.
Stretchy, slow and low to the ground.
Yummy yoga with my feline yoga buddy
Namaste x

Eddie said: 3 hrs - hilly with lots of ups and downs to condition the quads

Eddie's wish is my command.
Headtorch run along the Seven Bitches and their Bastard Baby Brothers then back through Friston woods.
Bats and stars and the super moon
Absolutely brilliant run - tough in places to see descents well with the head torch but great practice
Body felt "end of the day tired" until about 11 miles when it decided it wanted to run forever

Split Summary
===
1) 1m - 11:10(11:10/m) 87cal 5.37/6.28mph
2) 1m - 12:56(12:56/m) 80cal 4.64/6.62mph
3) 1m - 10:09(10:09/m) 88cal 5.91/6.53mph
4) 1m - 10:37(10:37/m) 84cal 5.65/6.66mph
5) 1m - 12:49(12:49/m) 80cal 4.68/6.78mph
6) 1m - 16:19(16:19/m) 74cal 3.68/6.14mph
7) 1m - 11:21(11:21/m) 85cal 5.29/6.26mph
8) 1m - 11:42(11:42/m) 83cal 5.13/8.14mph
9) 1m - 14:39(14:39/m) 72cal 4.1/6.16mph
10) 1m - 15:22(15:22/m) 71cal 3.9/7.31mph
11) 1m - 14:14(14:14/m) 79cal 4.22/5.72mph
12) 1m - 12:23(12:23/m) 86cal 4.85/6.22mph
13) 1m - 13:38(13:38/m) 58cal 4.4/5.74mph
14) 1m - 13:00(13:00/m) 64cal 4.61/6.57mph
15) 1m - 12:19(12:19/m) 82cal 4.87/6.14mph
16) 0.04m - 28(10:38/m) 3cal 5.64/5.82mph

Eddie said: 45 minute Zwift Workout

Zwift Academy 2021
VO2 Over/Unders

Really enjoyed this
Very, very warm and sweaty but a great workout

Split Summary
===
1) 2.75m - 9:59(3:38/m) 110/125bpm [400b/mi] 51cal
2) 0.34m - 1:00(2:57/m) 133/140bpm [392b/mi] 6cal
3) 0.9m - 3:00(3:19/m) 117/140bpm [389b/mi] 14cal
4) 0.73m - 2:00(2:44/m) 147/159bpm [402b/mi] 18cal
5) 0.35m - 1:00(2:51/m) 152/159bpm [433b/mi] 7cal
6) 0.34m - 1:00(2:58/m) 153/158bpm [453b/mi] 9cal
7) 0.76m - 2:00(2:39/m) 150/158bpm [397b/mi] 14cal
8) 1.77m - 6:00(3:23/m) 118/146bpm [400b/mi] 26cal
9) 0.72m - 2:00(2:47/m) 148/160bpm [411b/mi] 18cal
10) 0.34m - 1:00(2:57/m) 156/160bpm [461b/mi] 7cal
11) 0.38m - 1:00(2:40/m) 158/162bpm [420b/mi] 9cal
12) 0.7m - 2:00(2:50/m) 154/162bpm [438b/mi] 14cal
13) 1.67m - 6:00(3:36/m) 120/149bpm [432b/mi] 25cal
14) 0.73m - 2:00(2:45/m) 149/161bpm [411b/mi] 18cal
15) 0.35m - 1:00(2:50/m) 155/161bpm [440b/mi] 7cal
16) 0.35m - 1:00(2:52/m) 157/162bpm [449b/mi] 9cal
17) 0.67m - 2:00(2:59/m) 154/163bpm [460b/mi] 14cal
18) 1.31m - 5:00(3:49/m) 119/148bpm [454b/mi] 18cal
19) 0.02m - 18(12:28/m) 112/114bpm [1397b/mi]

YWA - TRUE - Day 9/30 - Open
Bit of a monkey mind today and already hot and very sweaty on the mat
Lovely flow, though

Namaste x

Split Summary
===
1) 1m - 23:24(23:24/m) 59cal 38/61rpm 2.56/3.61mph
2) 0.57m - 11:46(20:33/m) 35cal 49/63rpm 2.92/3.74mph

YWA - TRUE - Day 10/30 - Detox
Outdoor yoga
Bit hot to be honest and the cut on the base of my left toe meant a bit of adjustment
But a good session and lovely to be on the mat with the sun on my face, a gentle breeze and the sound of the birds
Namaste x

YWA - TRUE Day 11/30 - Soften
Outside in the sunshine again.
Lovely, slow and stretchy - especially nice after a run
Namaste x

Eddie said: Easy 45-60 mins

Well, this woke the legs up
It's hilly round here
Took a while to warm up. Nice and easy but still trying to work well and make the most of the morning and the sunshine and chance to be outside moving - run 100/walk 50 on the ups, dancing like Fred Astaire (or Freddie Starr) on the downs.
Loved the steady downhill from Willingdon Hill and just opened up the legs.
Feeling good.
Happy days

Split Summary
===
1) 1m - 13:10(13:10/m) 76cal 4.56/6.74mph
2) 1m - 13:50(13:50/m) 69cal 4.34/6.53mph
3) 1m - 10:15(10:15/m) 86cal 5.85/7.24mph
4) 1m - 13:11(13:11/m) 67cal 4.55/7.39mph
5) 1m - 8:57(8:57/m) 85cal 6.7/7.91mph
6) 1m - 7:57(7:57/m) 86cal 7.55/8.66mph
7) 0.31m - 2:42(8:38/m) 28cal 6.95/8.35mph

Eddie said: 4wk FTP Booster - Day One

Hit 80% FTP #1
This turned out to be just the right workout for me today.
It's been a weird day - bored but overwhelmed by work (and the amount of things I need to do at home) and super tired.
But, this felt good. Always felt like I was working within myself though was definitely working and sweating.
There seemed to be extra dinosaurs in Titans Grove but the highlight was a Grizzly Bear falling out of a tree and styling it out with a forward roll

Split Summary
===
1) 1.49m - 4:59(3:21/m) 104/114bpm [348b/mi] 22cal
2) 0.56m - 2:00(3:36/m) 107/114bpm [385b/mi] 8cal
3) 0.78m - 3:00(3:52/m) 115/120bpm [445b/mi] 16cal
4) 0.05m - 10(3:42/m) 124/129bpm [458b/mi] 2cal
5) 0.21m - 50(4:02/m) 129/135bpm [520b/mi] 3cal
6) 0.05m - 10(3:31/m) 126/131bpm [443b/mi] 2cal
7) 0.22m - 50(3:46/m) 129/137bpm [486b/mi] 3cal
8) 0.05m - 10(3:24/m) 124/129bpm [421b/mi] 2cal
9) 0.21m - 50(3:56/m) 127/135bpm [499b/mi] 3cal
10) 0.05m - 10(3:40/m) 121/125bpm [443b/mi] 2cal
11) 0.2m - 50(4:04/m) 124/130bpm [505b/mi] 3cal
12) 0.41m - 2:00(4:50/m) 107/113bpm [517b/mi] 8cal
13) 1.57m - 5:00(3:11/m) 136/142bpm [433b/mi] 35cal
14) 0.87m - 3:00(3:26/m) 117/138bpm [403b/mi] 12cal
15) 1.42m - 5:00(3:31/m) 127/132bpm [447b/mi] 31cal
16) 0.23m - 1:00(4:21/m) 125/130bpm [544b/mi] 4cal
17) 1.02m - 5:00(4:55/m) 130/136bpm [639b/mi] 31cal
18) 0.37m - 1:00(2:42/m) 125/130bpm [337b/mi] 4cal
19) 0.91m - 5:00(5:29/m) 129/135bpm [707b/mi] 31cal
20) 0.45m - 1:00(2:14/m) 126/134bpm [282b/mi] 4cal
21) 1.61m - 5:00(3:06/m) 131/135bpm [406b/mi] 31cal
22) 0.31m - 1:00(3:13/m) 129/134bpm [414b/mi] 4cal
23) 1.3m - 4:00(3:04/m) 115/124bpm [353b/mi] 16cal
24) 0.05m - 20(7:08/m) 109/113bpm [778b/mi]

YWA - TRUE - Day 12/30 - Centre
Never really manged complete focus today. More going through the motions.
Still oven like here today, too.
Some challenging sections which forced focus at times
In a "there's so much to do and so little time" place right now but there is light at the end of the tunnel
Having a cat cuddle now
Namaste x

Eddie said: Easy Shakeout 30 mins

Ran about a bit

Up and down some hills

Split Summary
===
1) 1m - 10:04(10:04/m) 83cal 5.96/6.74mph
2) 1m - 10:43(10:43/m) 83cal 5.6/7.06mph
3) 0.84m - 9:21(11:11/m) 65cal 5.37/6.66mph

Eddie said: Easy Zwift workout, 45 mins, Sand and Sequoias

Had a meeting cancelled at the last minute so got on the bike
Sweaty
Felt good.

Split Summary
===
1) 1m - 3:22(3:22/m) 114/120bpm [385b/mi] 157/164rpm
2) 1m - 3:09(3:09/m) 120/123bpm [377b/mi] 160/168rpm
3) 1m - 3:07(3:07/m) 123/124bpm [382b/mi] 164/170rpm
4) 1m - 3:00(3:00/m) 124/127bpm [372b/mi] 165/174rpm
5) 1m - 3:02(3:02/m) 122/125bpm [370b/mi] 163/172rpm
6) 1m - 3:21(3:21/m) 123/127bpm [411b/mi] 163/170rpm
7) 1m - 4:23(4:23/m) 129/137bpm [566b/mi] 163/172rpm
8) 1m - 3:02(3:02/m) 136/141bpm [413b/mi] 164/172rpm
9) 1m - 4:32(4:32/m) 138/145bpm [626b/mi] 166/178rpm
10) 1m - 3:48(3:48/m) 140/144bpm [531b/mi] 165/174rpm
11) 1m - 3:04(3:04/m) 141/149bpm [432b/mi] 161/184rpm
12) 1m - 2:36(2:36/m) 139/144bpm [362b/mi] 158/170rpm
13) 1m - 3:27(3:27/m) 135/140bpm [466b/mi] 170/182rpm
14) 1m - 2:57(2:57/m) 138/140bpm [406b/mi] 177/190rpm
15) 0.15m - 35(4:01/m) 138/140bpm [555b/mi] 192/198rpm

YWA - TRUE - Day 13/30 - Strength and Harmony
For the first time in a while it took a bit of an effort to get on the mat. Just wasn't feeling the love.
So of course a strength session was a real joy
As always, though, I'm glad I made the effort.
My arms and abs might be less happy
Namaste x

Eddie said: Fancy something evil?

4wk FTP Booster - Day 2 - HIT 45sec #1
OMFG!
Eddie wasn't kidding. This was EVIL! Total sweat fest and I am so pleased with how I did. Super strong and worked really hard.
Only hiccup (literally) was when I took a large swig of electrolyte early on and it went the wrong way and there was only one way out for it that didn't involve me drowning in tropical flavoured water - projectile! Managed (just) to catch it in my Snoopy sweat towel before it hit the laptop!
All in all a most excellent session.

Split Summary
===
1) 0.8m - 2:59(3:45/m) 98/102bpm [367b/mi] 12cal
2) 0.27m - 1:00(3:42/m) 110/119bpm [407b/mi] 5cal
3) 0.31m - 1:00(3:17/m) 109/119bpm [357b/mi] 4cal
4) 0.29m - 1:00(3:30/m) 110/117bpm [384b/mi] 5cal
5) 0.29m - 1:00(3:30/m) 118/121bpm [414b/mi] 4cal
6) 0.28m - 1:00(3:37/m) 122/129bpm [442b/mi] 7cal
7) 0.3m - 1:00(3:18/m) 117/129bpm [386b/mi] 4cal
8) 0.33m - 1:00(3:00/m) 121/129bpm [363b/mi] 7cal
9) 0.29m - 1:00(3:29/m) 117/130bpm [409b/mi] 4cal
10) 0.77m - 3:00(3:53/m) 105/111bpm [408b/mi] 13cal
11) 0.29m - 45(2:36/m) 132/150bpm [342b/mi] 10cal
12) 1.03m - 4:15(4:07/m) 115/152bpm [474b/mi] 20cal
13) 0.27m - 45(2:44/m) 134/154bpm [366b/mi] 10cal
14) 1.37m - 4:15(3:07/m) 120/157bpm [373b/mi] 20cal
15) 0.29m - 45(2:36/m) 138/156bpm [359b/mi] 10cal
16) 1.28m - 4:15(3:20/m) 122/158bpm [406b/mi] 20cal
17) 0.28m - 45(2:42/m) 139/156bpm [376b/mi] 10cal
18) 1.19m - 4:15(3:34/m) 124/158bpm [442b/mi] 20cal
19) 0.27m - 45(2:45/m) 141/159bpm [389b/mi] 10cal
20) 0.74m - 4:15(5:45/m) 126/160bpm [725b/mi] 20cal
21) 0.28m - 45(2:40/m) 143/160bpm [381b/mi] 10cal
22) 0.79m - 4:15(5:22/m) 130/162bpm [698b/mi] 20cal
23) 0.34m - 3:00(8:51/m) 117/122bpm [1036b/mi] 12cal
24) 1.29m - 5:00(3:53/m) 140/146bpm [543b/mi] 37cal
25) 1.74m - 5:00(2:52/m) 121/146bpm [348b/mi] 20cal
26) 0.08m - 20(4:26/m) 117/122bpm [518b/mi]

YWA - TRUE - Day 14/30 - Listen
Slow, chilled session
Monkey mind scuppered it a bit but all good

Namaste x

Split Summary
===
1) 1m - 18:17(18:17/m) 59cal 61/66rpm 3.28/4.4mph
2) 1m - 17:36(17:36/m) 58cal 61/67rpm 3.41/4.38mph
3) 0.27m - 4:41(17:14/m) 15cal 62/65rpm 3.48/4.19mph

YWA - TRUE - Day 15/30 - Believe
Later start today. Caught up on some sleep and no work today as I have my first osteoporosis medication infusion this morning
Bit more focused and better rested than yesterday
Namaste x