Welcome To Fetcheveryone

Eddie said: 40 mins shake out

Little bimble round the block.
Felt good

Split Summary
===
1) 1m - 10:14(10:14/m) 84cal 5.86/6.91mph
2) 1m - 9:12(9:12/m) 84cal 6.52/7.12mph
3) 1m - 9:15(9:15/m) 86cal 6.49/7.62mph
4) 1m - 9:26(9:26/m) 86cal 6.36/7.26mph
5) 0.23m - 1:56(8:25/m) 18cal 7.13/7.45mph

Daily Calm - Kotsu Kotsu - Tamara Levitt
Really enjoyed this again. Super calming. Counting breaths today.
Kotsu kotsu is a Japanese saying meaning "step by step" and is all about being in the moment and doing one thing at a time.
Tamara has a relaxing voice but it tickles me every time she says "and come baaaaaack into the room"

YWA - Full Body Flow
A favourite. Packs a lot into a short flow
Namaste x

Morning wanderings

Split Summary
===
1) 1m - 17:05(17:05/m) 57cal 61/76rpm 3.51/5.3mph
2) 1m - 16:09(16:09/m) 57cal 64/71rpm 3.72/4.57mph
3) 0.88m - 15:03(17:10/m) 50cal 63/74rpm 3.49/4.78mph

FWFG - Breathing Room - Awakening
Brand new session today on the FWFG site. Part one of a series that bills itself as "uplifting intermediate awakening practice centered around the power of the breath"
This was cracking
I love how slow, focused movement works the body hard, makes me feel strong, and gives my monkey mind a break. Looking forward to the rest of the series being released.

Daily Calm - Clarity - Tamara Levitt
Blissful. Today's focus was tracing the outline of your hands (in your mind - not with pencil and paper)
No invitation "baaaaack into the room" which was a tad disappointing.
There's a quote connected to each day's reflection topic so I shall start sharing those here.
Today's reflection " The universe is full of magic things, patiently waiting for our senses to become sharper"

YWA - Yoga for Hamstrings
Chosen purely as it was on the YWA calendar for today but boy do my hammies love me now.
Slow, deep stretches using yoga strap and block.
Namaste x

Morning wanderings

Split Summary
===
1) 1m - 15:45(15:45/m) 56cal 66/69rpm 3.81/5.13mph
2) 1m - 15:54(15:54/m) 56cal 64/71rpm 3.77/4.76mph
3) 1m - 17:53(17:53/m) 59cal 59/69rpm 3.36/4.82mph
4) 1m - 16:19(16:19/m) 57cal 64/85rpm 3.68/4.36mph
5) 1m - 16:35(16:35/m) 57cal 61/69rpm 3.62/4.53mph
6) 0.17m - 2:59(17:57/m) 9cal 56/69rpm 3.34/3.84mph

YWA - Compassion Yoga - Core Vinyasa
Not as fluffy as it might sound. This was great core/strength session and it was awesome to be on the mat for an hour.
Had to pause mid way through as the cat took a dump and, despite the litter tray being in another room, it made every instruction to "breath lots of love in" a tad unpleasant
How can one so small and beautiful make such bad, bad smells?!
Namaste x

YWA - Self Love Yoga
Actually very similar to yesterday's practice.

Love when I surprise myself by trying things I think I have no chance of doing and then succeeding (even if imperfectly) and seeing progress. 15 months of pretty much daily yoga and counting and I can feel the good it is doing me on so many levels.

Missed out on my supine twists at the end due to feline interference so just lay in supine cobblers pose (a personal favourite) with a large cat draped across my midriff.
Namaste x

MFML - 21 Day Improvers Programme - Day 10/21 - Heat Your Body, Cool Your Nervous System - Leila Sadeghee
Blurb says "This is a meditative, heating practice to cool the nervous system and support the immune system. The class is a fast-flowing and core-focused Anusara-Inspired vinyasa"
Returning to MFML as I have paid for the year (at a bargain price) so I need to make the most of it.

First session with Leila who, as it turns out, is as mad as a box of frogs. She's a tad shouty, forceful and totally obsessed with her kidneys.

But I liked her
This was tough session! Really worked hard. Some extra mean touches - down dog, lift left leg, left leg to outside of left elbow, body in plank, stay there, do three push ups in that position then into pigeon.
And a truly freaky savasana - she got me to use my yoga strap to make a tight loop and tie my ankles together then lie under a blanket tucked in hard at the sides (kind of an S&M version of Adriene's burrito of love)

Interesting
Namaste x

Eddie said: 30 mins easy spin
Do 6 x 30 secs spin ups as the music allows and 3,2,1 mins steady in last 10 mins if feeling ok otherwise keep it all chilled.

Whoop! SO much more energy than my run earlier.
I guess the difference is that, since my run, I've had breakfast, had a 30 minute nap (yep, I was that tired I needed to nap at 9am), done some light housework, had coffee and read my book for the best part of an hour.

This was so much fun and I am beyond sweaty. I think I need a John McEnroe style headband because it's in my eyes (as well as on the floor ) and stings like feck!

This is what I did (with accompanying Spotify random tunes - did me proud today)

10 mins warm up
Dancing in the Street (Bowie and Jagger)
I Only Wanna Be With You (Bay City Rollers)
Holiday Road (Lindsey Buckingham)

6 x 30 secs spin ups with 30 secs recovery
Is This The Way To Amarillo (Tony Christie)
Got My Mind Set On You (George Harrison)

Then easy spin until last 10 minutes where I did
3 mins, 2 mins, 1 min - all with 1 min recovery
Jump (Pointer Sisters)
Please Mr Postman (Carpenters)
Hold On Tight (ELO)
Dancing in the Dark (The Boss)

What did I take from this?
I feel peppy and strong as feck if I fuel and sleep properly.
I love sweating.
And, for all those days where a run is rubbish or it's hard to get out the door, I'm taking the motto "You can't start a fire without a spark"

Eddie said: 30-45 mins super chilled

Have had a few days off as I've been a tad under the weather.
A little tired still, I think. It's been an odd few days, TBH.
Never really felt like I got into my stride this morning but it was damned fine to be outside.
Ready to ease back into things.

Split Summary
===
1) 1m - 9:47(9:47/m) 86cal 6.13/6.87mph
2) 1m - 9:13(9:13/m) 86cal 6.51/7.22mph
3) 1m - 10:07(10:07/m) 81cal 5.93/6.99mph
4) 1m - 10:18(10:18/m) 83cal 5.82/7.41mph
5) 0.76m - 7:20(9:39/m) 64cal 6.22/7.39mph

Eddie said: 5 x 3 mins

Warm up 10 min @ 1-3 RPE
5 x Hard 30 sec @ 6-8 RPE/Easy 1:30 @ 1-3 RPE
5 x Hard 3 min @ 9-10 RPE/Easy 2 min @ 1-3 RPE
Cool Down 10 min @ 1-1 RPE

Total. Bastard. Session.

Put the Tour live coverage in the telly on mute and stuck my headphones in for some banging tunes.
Had to channel Jens Voigt because my legs were screaming
Properly buried myself and feel GREAT! Sweaty as hell but GREAT.
Won't bore you with all the tunes but the last 2 were When I'm 64 (always good to sing along to as the HR comes down) and These Boots Were Made For Walking (a fave song that makes me feel feisty)
Still sweating!

Daily Trip - Don't Know Mind - Jeff Warren
So, it turns out that the Calm App has 2 daily meditations. Daily Calm and Daily Trip.
Decided on Daily Trip today to experience something different and a new voice.
Enjoyed this. The invitation was to meditate with eyes open and when thoughts etc drift in to respond with "Don't know. Don't need to know"

"Cultivate the mind that dwells nowhere"

Good use of ten minutes that I had before lunch
Now for food!

YWA - Gentle Yoga
Felt like I needed something gentle this morning to counterpoint yesterday's crazy S&M practice
Originally chose one called Slow and Gentle but then saw the subtitle was "Yoga for Seniors" and couldn't bring myself to do it That day will come but, well, not just yet, eh?
This was a truly blissful session. Adriene is in the park, it is low to the ground throughout, it's slow and gentle and I feel all stretched and relaxed.

Feline companionship throughout with Bonnie just lying next to the mat until she clambered onto my belly at the end.
Namaste x

Eddie said: Easy 30 mins

Took my legs a little while to cooperate but spotted another runner up ahead so decided to pretend I was gradually reeling her in at the end of a long race. This seemed to convince my legs that running was a good idea and they soon warmed up.
Good run. Lots of bin dodging but saw lots of cats and that is always a bonus.
Should really eat a banana or something if I am going to run before breakfast #basiccommonsense

Split Summary
===
1) 1m - 9:41(9:41/m) 78cal 6.19/7.45mph
2) 1m - 9:05(9:05/m) 84cal 6.6/7.41mph
3) 1m - 9:26(9:26/m) 84cal 6.36/7.74mph
4) 0.21m - 1:48(8:24/m) 17cal 7.14/8.16mph

Office back to CX (via Waterstones)

Split Summary
===
1) 0.43m - 6:59(16:22/m) 23cal 57/65rpm 3.67/4.8mph

Had to go in to collect my belongings from the office

Split Summary
===
1) 1m - 14:42(14:42/m) 50cal 63/69rpm 4.08/5.2mph
2) 0.82m - 13:50(16:48/m) 45cal 59/65rpm 3.57/5.26mph

Eddie said: 30 mins easy

Don't think this was necessarily meant to be a brick session but I have lots to do today and fancied the challenge.
Legs took a minute to realise I wasn't cycling any more but felt super good after that. Nice and strong and easy, daydreaming about A100.
Currently reading Shane Benzie's book about form so it was on my mind - thinking tall and rangy butnow also thinking elastic.

Split Summary
===
1) 1m - 9:21(9:21/m) 83cal 6.42/7.56mph
2) 1m - 9:06(9:06/m) 86cal 6.6/7.03mph
3) 1m - 9:36(9:36/m) 86cal 6.25/7.95mph
4) 0.24m - 2:07(8:46/m) 20cal 6.84/6.91mph

Eddie said: 30 mins easy

Listened to a podcast today so no tunes to report
Just turning the legs over. Slow to get going but soon found my groove.

YWA - Yoga Rinse
Gentle start to the day
Namaste x

Walking to clear my head

Split Summary
===
1) 1m - 16:11(16:11/m) 57cal 64/71rpm 3.71/5.16mph
2) 1m - 17:33(17:33/m) 59cal 60/69rpm 3.42/4.28mph
3) 0.95m - 16:03(16:59/m) 53cal 61/79rpm 3.53/4.53mph

Eddie said: 45 mins easy

Decided on a lumpier route today and ran about in the woods a bit
Legs a little tired

Split Summary
===
1) 1m - 11:46(11:46/m) 67cal 5.1/6.51mph
2) 1m - 12:24(12:24/m) 70cal 4.84/6.97mph
3) 1m - 11:46(11:46/m) 74cal 5.1/6.68mph
4) 1m - 9:35(9:35/m) 79cal 6.27/7.26mph
5) 0.02m - 15(12:29/m) 1cal 4.81/6.05mph

First of two complete rest days on the training plan while I am in Cardiff.

So we went for a walk. G&S have been exploring lots from their front door during lockdown so this was a completely new route to me.

Glorious day, lovey walk, most excellent company.

Evening of pizza and mozzarella sticks, a cocktail in a can (yummy), a film (Kiki's Delivery Service), a cuppa and 2 jammie dodgers
Slept like a log after this

Split Summary
===
1) 1m - 18:46(18:46/m) 60cal 57/64rpm 3.2/3.84mph
2) 1m - 23:43(23:43/m) 60cal 44/64rpm 2.53/4.44mph
3) 1m - 21:03(21:03/m) 61cal 50/63rpm 2.85/3.95mph
4) 1m - 19:21(19:21/m) 61cal 56/64rpm 3.1/4.01mph
5) 1m - 20:30(20:30/m) 59cal 50/64rpm 2.93/4.61mph
6) 1m - 19:51(19:51/m) 60cal 53/63rpm 3.02/5.13mph
7) 0.26m - 4:54(18:40/m) 15cal 56/65rpm 3.21/3.74mph

Walk back from Diff with an ice cream at half way

Split Summary
===
1) 1m - 22:10(22:10/m) 60cal 45/63rpm 2.71/3.99mph
2) 1m - 20:16(20:16/m) 61cal 47/63rpm 2.96/3.49mph
3) 1m - 20:32(20:32/m) 59cal 52/65rpm 2.92/4.11mph
4) 1m - 20:15(20:15/m) 60cal 51/63rpm 2.96/3.9mph
5) 0.73m - 15:18(20:49/m) 44cal 52/63rpm 2.88/3.74mph

Walk to Diff for lunch

Split Summary
===
1) 1m - 20:33(20:33/m) 61cal 50/63rpm 2.92/4.15mph
2) 1m - 20:23(20:23/m) 61cal 50/63rpm 2.94/3.92mph
3) 1m - 21:44(21:44/m) 61cal 42/71rpm 2.76/3.59mph
4) 1m - 20:34(20:34/m) 60cal 44/63rpm 2.92/4.22mph
5) 0.34m - 6:53(20:14/m) 20cal 50/62rpm 2.97/4.44mph

YWA - Morning Yoga on the Road
Not a lot of space here and I had some time to myself so did a quick 10 minutes.
Adriene by the side of the most beautiful lake.

Mostly just a couple of sun salutations - nice, gentle wake up for a body that slept better than it has in a long time
Namaste x

Final Cardiff walk of this trip
I have had such a good time

Split Summary
===
1) 1m - 19:46(19:46/m) 60cal 55/63rpm 3.04/3.84mph
2) 1m - 20:49(20:49/m) 61cal 52/65rpm 2.88/4.51mph
3) 1m - 20:02(20:02/m) 59cal 55/64rpm 3/4.24mph
4) 1m - 18:50(18:50/m) 61cal 57/63rpm 3.19/3.74mph
5) 0.04m - 40(14:51/m) 2cal 60/61rpm 4.04/3.9mph

Evening wanderings

Split Summary
===
1) 1m - 18:29(18:29/m) 59cal 60/117rpm 3.25/4.53mph
2) 1m - 19:34(19:34/m) 60cal 55/65rpm 3.07/4.51mph
3) 0.94m - 15:38(16:38/m) 52cal 61/122rpm 3.61/7.45mph

Eddie said: 45 mins shake out
Build starts. Shake it out for the week ahead add 4 x 15 secs strides in last 10 mins

Bloody hell, it's warm.
Would normally have done this flat and on road but it was so hot I headed for the woods and undulating shade instead.
It was like breathing in the air from an oven.
Tough going because of the heat but a good run.

Split Summary
===
1) 1m - 12:15(12:15/m) 72cal 4.9/6.01mph
2) 1m - 12:56(12:56/m) 71cal 4.64/6.97mph
3) 1m - 12:06(12:06/m) 73cal 4.96/7.64mph
4) 0.75m - 7:44(10:20/m) 60cal 5.81/7.43mph

YWA - Yoga for Core and Booty
This was on the list so I did it because it was easier than looking for something else (especially as I have no internet connection today *sigh*)
Could probably have done with something more introspective. Am feeling a little sad today (post seeing the boy, I expect, coupled with going back to work and job hunting) so cried most of the way through this - not in a bad way, just in a feeling sad way.
Basically this was a shit ton of squats
All set for what will be a super hot lunchtime run.
Namaste x

Eddie said: Run 60 on cruise control
Choose an undulating route and focus on flowing up and over and down trying to keep consistent easy feel throughout..so if that means slowing down on the hills then do, if that means pushing the gas a little on the downs do but keep the cruise-y vibe throughout.

My, oh my, this was somewhat toastie! Like running inside a ruddy oven.
Had my mantra in my head throughout "Cruise-y vibe. Yeah! Croooooosy, croooosy" It did actually work in the same way that my visualisations and other mantras do
First rule of cruise-y vibe club?
Stay cruise-y
Second rule of cruise-y vibe club?
STAY cruise-y
Hot as hell but I really enjoyed this run and felt strong.

Split Summary
===
1) 1m - 11:19(11:19/m) 81cal 5.3/6.82mph
2) 1m - 10:49(10:49/m) 82cal 5.55/7.72mph
3) 1m - 10:27(10:27/m) 80cal 5.74/7.43mph
4) 1m - 12:01(12:01/m) 63cal 4.99/6.64mph
5) 1m - 10:46(10:46/m) 71cal 5.57/7.89mph
6) 0.55m - 5:42(10:18/m) 47cal 5.83/6.85mph

Daily Calm - Tamara Levitt - Wisdom
Bit of monkey mind to start off with but this 10 minutes did exactly what it was supposed to

Focus today was the 3 kinds of wisdom
"I hear and I forget. I see and I remember. I do and I understand."

YWA - Yoga for Skaters
I often think it would be nice to take up inline skating or skateboarding. I also think it's nice not to fall over and break things so I've never quite got round to it.
This was a really good session and not what I was expecting TBH.
Some balance (of course) but also some back and shoulders and plenty of hamstrings (tight today)
Enjoyed this. The time flew by.
Namaste x

YWA - Yoga for Climbers
It was on the list and the right length and very enjoyable.
Balance and flexibility and coordination

Before work walk as there won't be time later

Split Summary
===
1) 1m - 16:30(16:30/m) 57cal 61/69rpm 3.64/4.22mph
2) 1m - 15:58(15:58/m) 57cal 60/68rpm 3.76/5.22mph
3) 1m - 15:37(15:37/m) 55cal 60/76rpm 3.84/4.61mph
4) 0.02m - 12(12:47/m) 62/63rpm 4.69/3.82mph

Eddie said: 4 x 4 mins

Warm up 10 min @ 3 RPE
6 x

15 sec @ 8 RPE
1:45 @ 3 RPE
then 4 x
4 min @ 7 RPE

On the first 2 mins go easier than you think you need to and that will help the 2nd 2 mins be more of a consistent effort and the overall 4 mins be STRONG!
2 min @ 2 RPE
Cool Down 10 min @ 1 RPE

There is no more me. There is just a pool of sweat beneath the turbo
Was good and obeyed the instructions which meant the 4 x 4 mins were nice and consistent (but still sweaty)
Today's random tunes from Spotify included:

Theme from Minder
Shaddap You Face
Morning Train

I Love to Boogie
Floral Dance
Mouldy Old Dough
Road to Nowhere (apt )
Chain Reaction ("My arms will cover, my lips will smother you" - the genius of the Gibbs)

And the targeted ads:

a local building merchant for all my building plastics needs
hearing aids

Hmmm....

Eddie said: 30 mins easy
Run 2 of 2

Did the same route as this morning as an experiment.
Much more tired this evening and I felt it.
Managed a 20 min nap at lunchtime (I do this most days - 10-20 mins) but it has been a long, dull day at work.
Was good to have a second run to look forward to

Split Summary
===
1) 1m - 10:33(10:33/m) 81cal 5.69/6.78mph
2) 1m - 9:59(9:59/m) 86cal 6.01/7.31mph
3) 0.96m - 9:29(9:52/m) 78cal 6.08/7.1mph

Lunchtime wanderings
Listened to Run to the Hills podcast interview with Damian Hall

Split Summary
===
1) 1m - 16:38(16:38/m) 58cal 63/67rpm 3.61/4.19mph
2) 1m - 17:06(17:06/m) 58cal 61/71rpm 3.51/4.38mph
3) 1m - 16:24(16:24/m) 56cal 62/71rpm 3.66/4.99mph
4) 0.05m - 49(16:22/m) 2cal 61/66rpm 3.67/4.3mph

FWFG - Breathing Room - Mobility Flow
Brand new intermediate session on FWFG and part 2 of the new Breathing Room series.
Bloody loved this.
Did it straight after my run so there was a lot of sweat (my poor yoga mat!)

Really great flow - slow, challenging in places, felt super relaxed at the end (long savasana )
Namaste x

Eddie said: 30 mins easy
From this week, Thursday is double run day.

Run 1 of 2

Interesting.
Original plan was to leap out of bed like a gazelle at 5:45, feed the cat, snaffle a banana or gel, then head out and run.
What actually happened: slept really, really badly, woke up at 5:45 with cramp in my left calf, screamed a bit, stayed in bed until 6, limped about, had a proper breakfast and a cup of tea, then headed out for the run not expecting much given I felt knackered and a bit sore.
Just ran super relaxed with no expectations. Took a little while to ease into it but really fell into a groove. Nice and flow-y.
Happy with that

Split Summary
===
1) 1m - 9:18(9:18/m) 79cal 6.45/7.28mph
2) 1m - 9:26(9:26/m) 86cal 6.36/7.83mph
3) 1m - 9:45(9:45/m) 84cal 6.15/8.18mph
4) 0.19m - 1:32(7:56/m) 15cal 7.57/7.78mph

Daily Calm - Closing Words - Tamara Levitt
Blissful. Just silence and breathing and a cat lying next to me.
Final thought of the session was about intentions and setting one for the day ahead (like Corrah does every day )

"Setting your intention is like drawing an arrow from the quiver of your heart" - Bruce Black

YWA - Yoga for Tired Legs
Faffed about what to do this morning and this appeared on the YouTube feed so went with it.
Not bad. Stretchy and slow.
Slept really well last night though still tired. Feel "not like myself" today, though. Feel lumpen and heavy and lacking flexibility.
It will pass

Namaste x

Afternoon stroll

Split Summary
===
1) 1m - 18:19(18:19/m) 59cal 60/65rpm 3.27/4.01mph
2) 1m - 19:08(19:08/m) 60cal 60/63rpm 3.14/3.88mph
3) 0.43m - 7:56(18:18/m) 25cal 60/63rpm 3.28/3.95mph

Eddie said: 2hrs
Putting 2 hrs as think you should go somewhere so 90 mins seems not worth the train journey...but don't want to overdo the first week of build but as think as long as you take it easy it will be ok!

Still feeling lumpen and heavy and unfit but I really enjoyed this.
Took it easy, walked the hills that felt like they needed to be walked, and I clearly still had energy at the end
Sleepy now, though, which will not not make for a focused energy for writing my annual appraisal

Split Summary
===
1) 1m - 12:12(12:12/m) 70cal 4.92/6.37mph
2) 1m - 11:55(11:55/m) 70cal 5.04/6.64mph
3) 1m - 12:42(12:42/m) 62cal 4.72/6.01mph
4) 1m - 11:09(11:09/m) 74cal 5.38/7.33mph
5) 1m - 12:26(12:26/m) 69cal 4.83/7.33mph
6) 1m - 11:45(11:45/m) 76cal 5.1/6.87mph
7) 1m - 10:19(10:19/m) 84cal 5.82/6.7mph
8) 1m - 10:11(10:11/m) 81cal 5.89/7.06mph
9) 1m - 10:26(10:26/m) 81cal 5.75/6.91mph
10) 1m - 10:59(10:59/m) 79cal 5.46/6.87mph
11) 1m - 9:36(9:36/m) 83cal 6.25/6.49mph
12) 0.5m - 4:22(8:46/m) 41cal 6.85/7.1mph

Eddie said: easy spin on bike

Watched an episode of George Clarke's programme set in St Ives
Legs feel good.

On my way back from fishfinger sandwiches

Split Summary
===
1) 1m - 16:22(16:22/m) 58cal 63/67rpm 3.66/4.15mph
2) 0.53m - 8:46(16:35/m) 30cal 63/66rpm 3.62/4.55mph

On my way to fishfinger sandwiches

Split Summary
===
1) 1m - 16:56(16:56/m) 58cal 64/68rpm 3.54/4.22mph
2) 0.57m - 9:12(16:09/m) 33cal 64/68rpm 3.72/4.76mph

Eddie said: 90 mins hike

Visiting Mum today so faffed about how to fit this in.
Then I had the genius idea of walking part of my journey
Job done #fittingitallin
Was expecting tired legs from yesterday but actually felt really fresh
Listenedto TRN podcast - lessons learnt from WSER. Very interesting.
Saw 6 runners and 4 cats

Split Summary
===
1) 1m - 16:29(16:29/m) 56cal 64/68rpm 3.64/4.61mph
2) 1m - 16:10(16:10/m) 57cal 64/71rpm 3.71/4.4mph
3) 1m - 16:23(16:23/m) 58cal 64/67rpm 3.66/4.22mph
4) 1m - 14:59(14:59/m) 54cal 64/67rpm 4/4.93mph
5) 1m - 16:33(16:33/m) 58cal 64/66rpm 3.62/5.07mph
6) 0.74m - 12:40(17:08/m) 42cal 63/66rpm 3.5/4.47mph

Unexpected opportunity at lunchtime

Split Summary
===
1) 1m - 17:23(17:23/m) 58cal 63/67rpm 3.45/4.82mph
2) 1m - 17:08(17:08/m) 59cal 64/67rpm 3.5/4.49mph
3) 0.89m - 14:50(16:34/m) 52cal 64/88rpm 3.62/4.44mph

Eddie said: optional 30 mins easy spin
Eddie also said (in relation to something else) You need to watch Helen Glover: Mother of All Comebacks

So I stuck it on the iPlayer and started cycling.
And lost track of time.
And pedaled a little harder than I might otherwise have done.
If you haven't watched it then you need to. I was so sucked in and carried along by it that I came on here to log this as rowing.
Love Helen Glover, love Steve Backshall.
Totally inspiring.
And on days like today where I'm wondering how to fit things in, this will remind me that, actually, I have it easy and there is a way if you really want something #bemorehelen

Split Summary
===
1) 0m - 45:01(0/m)

Eddie said: Strides into steady
Warm up 10 min @ 4 RPE
8 x 15 sec @ 6 RPE/1:45 @ 4 RPE
Active 10 min @ 7 RPE
Into steady running not fast, just nice and strong
Cool Down 10 min @ 4 RPE

Have spent all day with no physical or mental energy. Fell properly asleep at lunchtime!
Still, I went out and I ran. Probably worked a little harder than I should have on the steady section, and Garmin is all over the place on the strides/rests.
But I did it.

Split Summary
===
1) 0.92m - 10:00(10:53/m) 71cal 5.51/7.22mph
2) 0.03m - 15(9:51/m) 2cal 6.1/6.72mph
3) 0.15m - 1:45(11:49/m) 14cal 5.08/6.72mph
4) 0.03m - 15(9:06/m) 2cal 6.6/6.55mph
5) 0.22m - 1:45(8:03/m) 17cal 7.46/7.22mph
6) 0.03m - 15(7:41/m) 2cal 7.82/7.51mph
7) 0.18m - 1:45(9:34/m) 16cal 6.27/7.53mph
8) 0.03m - 15(7:55/m) 2cal 7.59/7.06mph
9) 0.17m - 1:45(10:22/m) 15cal 5.79/7.06mph
10) 0.02m - 15(10:50/m) 2cal 5.54/5.97mph
11) 0.17m - 1:45(10:01/m) 12cal 5.99/5.99mph
12) 0.03m - 15(8:26/m) 1cal 7.11/5.72mph
13) 0.18m - 1:45(9:56/m) 13cal 6.04/6.26mph
14) 0.03m - 15(7:22/m) 2cal 8.15/7.14mph
15) 0.19m - 1:45(9:11/m) 17cal 6.54/7.33mph
16) 0.02m - 15(10:15/m) 2cal 5.85/7.08mph
17) 0.18m - 1:45(9:57/m) 13cal 6.04/6.57mph
18) 1.19m - 10:00(8:23/m) 94cal 7.16/7.85mph
19) 1.06m - 10:00(9:28/m) 87cal 6.34/7.64mph
20) 0.16m - 1:30(9:30/m) 13cal 6.32/6.66mph

3 days without yoga! WTF?! And I can tell - physically and mentally.
Bad sleep - weird, unsettling and scary dreams #satsumaatbedtimebadidea
And woke up just feeling sad. No reason. Low level sad.

YWA - Yoga for Loneliness

Slow, low to the ground, some core, some gentle stretches. Lovely.
Only 20 minutes long though and I felt the need for something more so then did 10 minutes freestyle
Some dogs and planks and warriors. Ended with some super steady trees.
Namaste x

YWA - Yoga for Golfers
Crazy Golf counts as golf, right?
Had 20 minutes, this one came up. Slow and stretchy
Namaste x

Eddie said: Progressive pyramid of fun!

Warm up 10 min @ 1-1 RPE
then 4 x
Hard 30 sec @ 6-8 RPE
Easy 1 min @ 1-3 RPE
then 4 x
Hard 1 min @ 6-8 RPE
Easy 1 min @ 1-3 RPE
Recovery 5 min @ 1-3 RPE
Ramp up in 4 steps
3 min @ 2-3 RPE
3 min @ 3-5 RPE
3 min @ 5-6 RPE
3 min @ 6-8 RPE
Recovery 2 min @ 1-3 RPE
Ramp down in 4 steps
3 min @ 6-8 RPE
3 min @ 5-6 RPE
3 min @ 3-5 RPE
3 min @ 2-3 RPE
Cool Down 5 min @ 1-1 RPE

Out of bed, fed cat, wrestled with my Garmin (thought I might have to do the session without it at one point), put the Olympic diving on the telly and got good and sweaty.
Worked hard but I think I could have worked harder, TBH.
Next time
More energy than yesterday for sure!

Eddie said: 35 mins

Run 2 of 2
Chose a different route to this morning. Fancied something different and some undulations.
Bit lacking in energy (forgot my afternoon snack so hadn't eaten in 6 hours) but just bimbled along, happy to be out after a long and not exactly pleasant day.
Lovely evening

Split Summary
===
1) 1m - 10:07(10:07/m) 83cal 5.93/17.64mph
2) 1m - 10:22(10:22/m) 88cal 5.79/6.78mph
3) 1m - 11:09(11:09/m) 77cal 5.38/7.76mph
4) 0.36m - 3:46(10:35/m) 32cal 5.67/6.66mph

Opportunity for a walk - taken

Split Summary
===
1) 1m - 16:49(16:49/m) 57cal 64/69rpm 3.57/4.28mph
2) 1m - 16:44(16:44/m) 58cal 64/68rpm 3.59/4.32mph
3) 1m - 16:06(16:06/m) 56cal 60/68rpm 3.73/4.34mph
4) 0.31m - 5:10(16:26/m) 17cal 56/69rpm 3.65/4.57mph

YWA - Power Yoga Break
Because I had 20 minutes and needed something feisty
Namaste
x

Eddie said: 35 mins

Double run day
Run 1 of 2

Had planned a straight up and out run but am trying to listen to my body and what it was saying this morning was "I am physically and mentally tired because work is a bit of a b*stard and I am going to lay here like a rock and make it very difficult for you to open your eyes"
So I made a deal with myself that I could sleep a little longer and take a yoga break during the day instead of before work. Thus I had an extra 25 minutes in bed, ate breakfast and had a cup of tea then headed out and it made all the difference.
Bit slow to get going but bobbed along nicely once my legs knew what they were doing.

Split Summary
===
1) 1m - 9:26(9:26/m) 83cal 6.36/7.91mph
2) 1m - 9:13(9:13/m) 87cal 6.51/7.33mph
3) 1m - 9:30(9:30/m) 86cal 6.32/7.24mph
4) 0.71m - 7:00(9:50/m) 61cal 6.1/7.01mph

Took a little break from work
YWA - Yoga for the Feet
I love yoga
I love my feet
BAM!
Namaste x

Bit of cramp when I woke up and thought it would be nice to get my legs moving.
Plus this is likely my only chance to get outside today

Little wander in the woods before work.
Forgot to stop the Garmin when I went into the coffee shop over the road at the end so you have me purchasing an oat milk latte and a loaf of focaccia

Split Summary
===
1) 1m - 17:16(17:16/m) 58cal 64/71rpm 3.47/4.51mph
2) 1m - 18:36(18:36/m) 60cal 61/71rpm 3.23/4.05mph
3) 1m - 17:38(17:38/m) 58cal 61/71rpm 3.4/4.63mph
4) 0.24m - 6:09(25:55/m) 14cal 37/76rpm 2.32/4.57mph

Walking back from PaulaMc and cake

Split Summary
===
1) 0.83m - 13:43(16:34/m) 47cal 61/68rpm 3.62/4.28mph

To meet PaulaMc for cake and chat

Split Summary
===
1) 0.81m - 13:35(16:45/m) 47cal 64/68rpm 3.58/4.3mph

Eddie said: 2.5 hrs

Hassocks to Lewes.
Took a slightly different route from the station up to the SDW so that I could run from what is the start of the Downland Challenge route (nice little reminder that the first mile is straight up) and then drop down into Lewes from double ponds.
Aim was to run strong but relaxed and I think I managed that. Still feeling good at the end. Was drier underfoot than I was expecting.

Split Summary
===
1) 1m - 10:05(10:05/m) 85cal 5.95/6.49mph
2) 1m - 11:56(11:56/m) 78cal 5.03/6.32mph
3) 1m - 13:51(13:51/m) 79cal 4.33/7.01mph
4) 1m - 10:21(10:21/m) 87cal 5.8/7.41mph
5) 1m - 10:12(10:12/m) 86cal 5.88/7.08mph
6) 1m - 9:44(9:44/m) 86cal 6.17/6.99mph
7) 1m - 9:28(9:28/m) 85cal 6.34/7.14mph
8) 1m - 9:44(9:44/m) 87cal 6.16/6.78mph
9) 1m - 13:25(13:25/m) 76cal 4.47/6.62mph
10) 1m - 14:06(14:06/m) 66cal 4.25/6.37mph
11) 1m - 13:02(13:02/m) 73cal 4.6/6.66mph
12) 1m - 10:37(10:37/m) 80cal 5.65/6.66mph
13) 1m - 10:22(10:22/m) 82cal 5.78/7.26mph
14) 0.88m - 8:27(9:36/m) 75cal 6.25/7.78mph

Eddie said: 45 mins easy

Turned my legs over and watched an episode of Handmaid's Tale
Tired today but this really helped

Split Summary
===
1) 0m - 45:00(0/m)

Eddie said: 1 hr hike

Never really feels like a hike walking round the mean streets of SE London but I walked with purpose. Slowed down when talking to mum on the phone #multi-tasking

Split Summary
===
1) 1m - 17:33(17:33/m) 53cal 62/65rpm 3.42/4.59mph
2) 1m - 18:54(18:54/m) 59cal 59/65rpm 3.18/4.07mph
3) 1m - 18:38(18:38/m) 59cal 60/68rpm 3.22/3.97mph
4) 0.55m - 10:26(18:51/m) 32cal 61/67rpm 3.18/3.82mph

YWA - Yoga for Strength
Day 1 of the August "Cultivate" calendar
Really enjoyed this. Swift strength flow.

My joy at how strong my step through to lunge has gotten (proper breakthrough in the last week) was dampened by the high comedy of something with the joyous name of "reverse flamingo"
Good start to the day for a body that is feeling a little tight today.
Namaste x

After work wanderings

Split Summary
===
1) 1m - 17:10(17:10/m) 58cal 63/68rpm 3.5/5.26mph
2) 1m - 17:48(17:48/m) 60cal 63/67rpm 3.37/3.99mph
3) 0.85m - 15:25(18:03/m) 49cal 63/80rpm 3.32/4.44mph

Eddie said: Easy 8 miles. Nice and easy.

Lovely to be out for longer and go a little further afield from home.
Felt pretty strong to start off but the last 2.5 miles were a bit more of struggle. Legs tired.
Right shoulder and hamstring a little tight - usually happens with too much sitting and I've had some longer work days recently. Will be rolling and stretching and yoga-ing - that will do the trick

Split Summary
===
1) 1m - 9:37(9:37/m) 85cal 6.23/7.1mph
2) 1m - 9:21(9:21/m) 86cal 6.41/7.03mph
3) 1m - 9:56(9:56/m) 86cal 6.04/6.99mph
4) 1m - 9:41(9:41/m) 85cal 6.2/7.03mph
5) 1m - 9:50(9:50/m) 79cal 6.1/7.33mph
6) 1m - 10:43(10:43/m) 89cal 5.6/6.8mph
7) 1m - 10:19(10:19/m) 85cal 5.82/6.95mph
8) 1m - 10:04(10:04/m) 79cal 5.96/7.33mph
9) 0.01m - 2(5:30/m) 10.91/6.3mph

Daily Calm - Gratitude Countdown
This brought tears.
Then Bonnie snuggled in at the end and I am very grateful for her, for sure
"Gratitude wakes us up to the goodness and beauty in life. But we have to choose it"

YWA - Morning Yoga Flow
Brand new practice released today at 6 am UK time and I was straight in there
This was great. Was expecting something gentle and this had a calm vibe but was swift and pretty feisty and a really fabulous start to the day. Packs alot in to 20 mins.

Some tricky new transitions in there, too.
Will definitely be coming back to this.
Namaste x

Lunchtime walk in the woods

Split Summary
===
1) 1m - 16:49(16:49/m) 58cal 63/71rpm 3.57/5.26mph
2) 1m - 17:27(17:27/m) 59cal 61/66rpm 3.44/3.92mph
3) 1m - 17:33(17:33/m) 58cal 62/67rpm 3.42/4.86mph
4) 0.12m - 1:57(16:15/m) 6cal 66/86rpm 3.69/3.99mph

YWA - Yoga for Gardeners
This felt familiar so not sure if I have done it before. Either way it was blissful and just what I needed.

I don't have a garden but, if I did, I would totally be a gardener.
In the meantime, what I took from this was some lovely deep work on wrists, hips and upper and lower back.
That properly hit the spot.
Namaste x