STATUS After 2020 - 2022 strange couple of years, missing family and friends but no one was seriously ill, and glad pandemic is mostly over. Calf and hip injury mostly better, so onwards an upwards! Hoping for a bright future and 2023 for everyone. :-) G
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Races
318 -
Miles
24862 -
Miles
108 -
Miles
2092 -
Miles
60 -
WAVA
78.02% -
Mile
5:19 -
5k
18:32 -
10k
37:17 -
10M
1:07:00 -
Half
1:23:07 -
20M
2:40:14 -
Mara
2:57:37 -
20k
38:57
About Me | |
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Started running 07 after a nasty mountain bike accident end of 06 (a week in hospital and a spot of plastic surgery) put me off mountain biking. (See fetcheveryone.com/gallery-showphoto.php?id19442 for gruesome detail!) Decided running on 2 feet couldn't be as dangerous! Edinburgh Marathon 08 was the goal. Joined a club, did some training, got injured, got physio'd and fixed. Did it in 3:42. Pleased with the time. Loved the experience. But most of all I love the feeling of running, the camaraderie of the club and the lovely, lovely land of fetch. You are all wonderful! heart Update: Fetch Festive Calendar wanted an update. Errr, I'm not a parsnip. There you go.
heart G Show More...
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Random Q&A | See your Q&A |
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What's your favourite thing about Fetcheveryone? Oh, where to start? Great community of inspiring people. Possibly one of the most consistently helpful and supportive groups ever. Irreverent but often smart and knowledgeable too. The tools, stats, race directory etc. are pretty brilliant too. :-) |
Recent Blogs | |
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Non running blog - friends, dogs, old n young fam! :-) | Feb 2024 |
2023 v 2022 Lumpy Infographics :-) G | Dec 2023 |
Acceptable (my 2023, not FE. FE is Outstanding!) :-) | Dec 2023 |
Chewie, We're Home (cheap version - soz! :-) ) | Dec 2023 |
Who am I? - Solved. With controversy! ;-) | Dec 2023 |
My parkrun |
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Lochore Meadows parkrun |
Recent Training | |||
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23rd Apr
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General | 3.4mi | 36:50 |
22nd Apr
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General | 0mi | 20:12 |
22nd Apr
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Strength | 0mi | 1:05:12 |
20th Apr
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SUP | 3.2mi | 1:03:24 |
20th Apr
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Strength | 0mi | 7:14 |
12 Month Benchmarks | Run |
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Mile | 6:29 |
5k | 18:14 |
5mi | 34:02 |
10k | 42:22 |
10mi | 1:08:58 |
Half | 1:40:03 |
20mi | 2:34:15 |
Mara | 3:24:06 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Electric car anyone? |
The benefits of giving up alcohol |
The Sub 3:15 Marathon Thread |
The Retirement Thread |
Energy Bills |
Politics |
Buddies (190) |
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Followers (133) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
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0.2km | 2 | 29 76.09 | 30 76.18 | 29
3:53/mi
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76.18 | ||||||||||||||||
1mi | 8 | 5:30 71.86 | 5:23 73.95 | 5:19 74.88 | 6:04 68.10 | 6:20 65.23 | 6:02 70.60 | 5:19
5:19/mi
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74.88 | ||||||||||||
2mi | 1 | 12:23 68.24 | 12:23
6:12/mi
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68.24 | |||||||||||||||||
4km | 6 | 16:43 63.62 | 15:36 68.68 | 16:03 68.77 | 15:59 70.66 | 17:31 66.01 | 15:36
6:17/mi
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70.66 | |||||||||||||
5km | 128 | 19:52 67.62 | 18:52 71.72 | 20:54 65.23 | 18:32 74.11 | 18:34 74.53 | 18:32 74.67 | 19:57 70.43 | 19:14 73.61 | 19:05 74.25 | 19:18 74.51 | 20:49 69.62 | 20:06 72.68 | 22:18 65.51 | 22:23 66.32 | 19:11 78.02 | 19:55 75.14 | 42:50 35.23 | 18:32
5:58/mi
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78.02 | |
3.9mi | 1 | 23:45 74.12 | 23:45
6:05/mi
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74.12 | |||||||||||||||||
4mi | 3 | 33:32 51.84 | 25:12 72.22 | 26:05 70.88 | 25:12
6:18/mi
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72.22 | |||||||||||||||
4.5mi | 3 | 39:18 51.03 | 31:20 65.01 | 31:20
6:58/mi
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65.01 | ||||||||||||||||
8km | 7 | 40:51 56.98 | 40:51
8:13/mi
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56.98 | |||||||||||||||||
8.1km | 1 | 37:47 63.39 | 37:47
7:30/mi
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63.39 | |||||||||||||||||
5.4mi | 4 | 38:10 61.80 | 38:10
7:04/mi
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61.80 | |||||||||||||||||
9km | 15 | 39:52 61.77 | 44:47 54.98 | 52:30 48.02 | 47:30 53.49 | 38:49 65.46 | 36:16 70.62 | 37:54 68.13 | 39:47 67.07 | 45:04 61.26 | 36:16
6:29/mi
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70.62 | |||||||||
9.5km | 1 | 40:49 67.94 | 40:49
6:55/mi
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67.94 | |||||||||||||||||
6mi | 7 | 37:38 69.76 | 39:32 67.95 | 37:38
6:16/mi
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69.76 | ||||||||||||||||
10km | 28 | 54:30 49.60 | 43:18 62.82 | 38:14 71.66 | 41:44 66.16 | 37:58 73.30 | 40:09 69.87 | 37:17 75.24 | 45:10 62.61 | 40:09 71.58 | 38:49 74.65 | 38:58 74.98 | 43:15 67.55 | 42:05 70.60 | 51:17 57.93 | 41:23 73.66 | 51:21 59.36 | 56:16 54.65 | 37:17
6:00/mi
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75.24 | |
6.6mi | 1 | 39:57 74.85 | 39:57
6:06/mi
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74.85 | |||||||||||||||||
7mi | 2 | 58:00 56.68 | 49:06 67.51 | 49:06
7:01/mi
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67.51 | ||||||||||||||||
12km | 4 | 52:27 62.87 | 52:57 64.74 | 53:54 64.12 | 55:34 62.71 | 52:27
7:02/mi
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64.74 | ||||||||||||||
10mi | 3 | 1:07:00 70.27 | 1:15:44 63.75 | 1:10:24 70.98 | 1:07:00
6:42/mi
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70.98 | |||||||||||||||
13.1mi | 42 | 1:37:38 60.47 | 1:33:12 63.72 | 1:28:30 67.11 | 1:33:37 64.35 | 1:27:54 68.54 | 1:25:34 71.57 | 1:23:07 73.68 | 1:56:29 53.45 | 1:27:47 71.52 | 1:28:45 71.35 | 1:27:28 73.01 | 1:34:04 69.08 | 1:51:12 58.43 | 1:56:44 56.65 | 1:35:15 70.05 | 1:30:42 73.56 | 1:23:07
6:21/mi
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73.68 | ||
13.6mi | 1 | 1:32:59 70.00 | 1:32:59
6:52/mi
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70.00 | |||||||||||||||||
16mi | 1 | 3:46:56 33.67 | 3:46:56
14:11/mi
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33.67 | |||||||||||||||||
20mi | 1 | 2:40:14 58.28 | 2:40:14
8:01/mi
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58.28 | |||||||||||||||||
34km | 1 | 4:24:00 39.01 | 4:24:00
12:30/mi
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39.01 | |||||||||||||||||
23mi | 1 | 4:21:21 42.10 | 4:21:21
11:22/mi
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42.10 | |||||||||||||||||
38km | 1 | 4:22:00 44.26 | 4:22:00
11:06/mi
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44.26 | |||||||||||||||||
26.2mi | 18 | 3:42:15 55.70 | 3:12:18 65.19 | 4:55:42 42.40 | 3:05:23 68.70 | 3:02:23 70.40 | 2:57:37 72.29 | 3:21:30 64.25 | 3:12:55 67.67 | 3:11:35 69.89 | 3:27:10 64.64 | 4:08:22 54.38 | 3:26:04 68.51 | 2:57:37
6:47/mi
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72.29 | ||||||
33mi | 2 | 4:28:35 64.08 | 4:36:50 62.17 | 4:28:35
8:08/mi
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64.08 | ||||||||||||||||
36.5mi | 1 | 5:58:53 54.46 | 5:58:53
9:50/mi
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54.46 | |||||||||||||||||
43mi | 1 | 8:31:16 45.57 | 8:31:16
11:53/mi
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45.57 | |||||||||||||||||
53mi | 1 | 10:43:35 47.95 | 10:43:35
12:09/mi
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47.95 | |||||||||||||||||
55mi | 2 | 8:30:15 64.04 | 13:46:56 40.88 | 8:30:15
9:17/mi
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64.04 | ||||||||||||||||
95mi | 1 | 22:37:12 49.52 | 22:37:12
14:17/mi
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49.52 | |||||||||||||||||
105.5mi | 1 | 24:00:00 53.16 | 24:00:00
13:39/mi
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53.16 |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
2024 | 0 | 0 | 1.5 | 1.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2.7 |
2024 | 20 | 23 | 3 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 57 |
2023 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 1 | 6 | 0 | 11 |
2023 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0 | 0.3 | 0 | 1.7 | 0 | 2.2 |
2023 | 88 | 134 | 186 | 139 | 63 | 28 | 55 | 123 | 160 | 75 | 0 | 2 | 1053 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 | 1.2 | 1.3 |
2022 | 100 | 107 | 103 | 119 | 40 | 53 | 83 | 133 | 113 | 41 | 113 | 43 | 1048 |
2021 | 7 | 0 | 2 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 |
2021 | 103 | 108 | 138 | 100 | 116 | 6 | 33 | 38 | 43 | 62 | 54 | 63 | 865 |
2020 | 0 | 0 | 0 | 0 | 0 | 8 | 1 | 0 | 0 | 0 | 0 | 0 | 9 |
2020 | 182 | 158 | 161 | 122 | 146 | 161 | 166 | 116 | 101 | 126 | 119 | 135 | 1692 |
2019 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 1 | 6 |
2019 | 0 | 0.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.2 |
2019 | 163 | 145 | 195 | 66 | 129 | 118 | 113 | 118 | 135 | 150 | 155 | 163 | 1651 |
2019 | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
2018 | 0.1 | 0.3 | 0 | 0 | 0 | 0.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2018 | 40 | 4 | 68 | 88 | 120 | 70 | 76 | 37 | 5 | 44 | 86 | 88 | 725 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 3 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.1 | 0.1 |
2017 | 78 | 36 | 60 | 72 | 77 | 178 | 258 | 256 | 180 | 117 | 149 | 40 | 1501 |
2017 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
2016 | 0 | 1 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2016 | 0 | 0 | 0 | 0 | 0 | 0 | 1.5 | 0.6 | 0 | 0 | 0 | 0 | 2.2 |
2016 | 114 | 136 | 129 | 211 | 84 | 148 | 117 | 213 | 156 | 102 | 181 | 218 | 1809 |
2016 | 0 | 0 | 0 | 0 | 0 | 16 | 0 | 28 | 0 | 0 | 0 | 0 | 44 |
2015 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2015 | 0.3 | 0.3 | 0.5 | 0.3 | 0 | 0.1 | 0 | 0.5 | 0 | 0 | 0.3 | 0 | 2.2 |
2015 | 252 | 168 | 217 | 246 | 283 | 154 | 120 | 172 | 112 | 133 | 136 | 122 | 2114 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 34 | 0 | 0 | 0 | 0 | 0 | 34 |
2014 | 1.8 | 2 | 0.8 | 1.1 | 0.1 | 0.1 | 2.9 | 0.7 | 0.5 | 1.8 | 0.8 | 1 | 13.6 |
2014 | 233 | 182 | 221 | 177 | 142 | 219 | 241 | 191 | 162 | 157 | 202 | 216 | 2345 |
2014 | 0 | 0 | 0 | 8 | 16 | 148 | 290 | 144 | 29 | 15 | 0 | 0 | 650 |
2013 | 1.4 | 1.3 | 2.4 | 0.5 | 0.5 | 0.5 | 1.9 | 2.8 | 0.8 | 2 | 1.1 | 1.4 | 16.7 |
2013 | 310 | 266 | 311 | 107 | 150 | 140 | 151 | 180 | 128 | 149 | 186 | 201 | 2279 |
2013 | 0 | 0 | 0 | 22 | 184 | 176 | 103 | 44 | 15 | 0 | 0 | 0 | 544 |
2012 | 0.3 | 0.9 | 2.7 | 0.1 | 0.8 | 3.6 | 1.7 | 2 | 1.1 | 2.9 | 1.1 | 1.3 | 18.5 |
2012 | 68 | 96 | 11 | 61 | 117 | 193 | 213 | 212 | 191 | 87 | 187 | 256 | 1691 |
2012 | 0 | 0 | 60 | 58 | 20 | 69 | 57 | 14 | 9 | 0 | 0 | 3 | 290 |
2011 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
2011 | 4.5 | 4.4 | 6.1 | 3.8 | 6.1 | 5 | 2.4 | 1.5 | 2.4 | 1.3 | 3.2 | 3.7 | 44.2 |
2011 | 138 | 118 | 129 | 43 | 112 | 149 | 190 | 210 | 211 | 208 | 130 | 9 | 1647 |
2011 | 0 | 0 | 49 | 49 | 36 | 15 | 18 | 83 | 156 | 65 | 14 | 34 | 518 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.3 | 1.8 | 0 | 0 | 3.1 |
2010 | 178 | 79 | 15 | 78 | 59 | 107 | 131 | 126 | 138 | 107 | 67 | 87 | 1173 |
2009 | 97 | 125 | 141 | 154 | 176 | 195 | 220 | 251 | 252 | 156 | 177 | 153 | 2097 |
2008 | 74 | 10 | 113 | 126 | 136 | 0 | 21 | 72 | 74 | 100 | 112 | 97 | 935 |
2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 14 | 89 | 37 | 25 | 15 | 180 |
Sun 31st Mar
Mar 31
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Mon 1st Apr
Apr 1
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Tue 2nd Apr
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Wed 3rd Apr
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Thu 4th Apr
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Fri 5th Apr
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Sat 6th Apr
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Swim after gym. Shoulders v tired! Better than nothing. 4 breaststroke, 2 crawl, x4 G
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Bit of gym after a need to get out of house. Sigh. Usual foam roller, stretches, sit ups, planks, side planks, squats, single leg squats, lunges, heel drops x 2, hopping, bridges, wobble board side raises, curls, presses, machine pull down, chest press and bench dumb bell presses and heel raises. Then swim etc. Home and mostly better. G
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Sunny Easter Sunday walk with S n dog.
1) 1mi - 23:40(23:40/mi) 106/125bpm [2509b/mi] 138cal 43/83rpm 2) 1mi - 25:59(25:59/mi) 114/131bpm [2962b/mi] 149cal 36/66rpm 3) 1mi - 22:29(22:29/mi) 107/124bpm [2406b/mi] 107cal 48/64rpm 4) 0.43mi - 26:04(1:00:04/mi) 93/129bpm [5587b/mi] 95cal 16/82rpm Add a comment
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Blood! 152 Hb, and quite quick (forgot to ask time). I was early but then a wee wait as it was busy. All good. Tunnock's tea cake for after. Nice chat to donor carer lady who had retrained to do venipuncture, just cos "all the young ones were doing it"! Very smooth puncture, barely felt it. Finger prick always hurts more! That was number 53, I think. G
4th Apr 2024, 2:33pm
Ness wrote: Well done. I, unfortunately, am not allowed to donate any more and so appreciate those who generously take the time to do it. Add a comment
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Don't think I've ever done that before! Calf has been going ping at 1 or 2 miles. My shortest distance is usually 4. So how to test it out? How about running round the car park in your work clothes?! I will try and build this up. No idea what my colleagues thought! G
1) 0.49mi - 5:06(10:22/mi) 130/148bpm [1347b/mi] 53cal 4th Apr 2024, 3:32pm
3M wrote: Excellent! Most of our colleagues think runners are a bit mad anyway... 😆 Add a comment
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Another trial / rehab run. This time after parkrun volunteering. A bit achy after and in gym later, but that's sort of the point? Lovely day at parkrun, milder after Friday's snow, and wind from storm Kathleen not yet arrived. Weird storm, sun and clear skies, only very occasional showers, but very strong winds. Hmm. Hoping that this rehab approach might bear fruit. G
1) 1mi - 9:49(9:49/mi) 158/173bpm [1551b/mi] 131cal 2) 0.01mi - 8(13:50/mi) 169/170bpm [2338b/mi] 2cal Add a comment
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Sun 7th Apr
Apr 7
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Mon 8th Apr
Apr 8
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Tue 9th Apr
Apr 9
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Wed 10th Apr
Apr 10
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Thu 11th Apr
Apr 11
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Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Swim after gym 4 x breaststroke 2 x crawl all x 4
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Bit of Sunday gym. Usual foam roller, stretches, sit ups, plank, side planks, bridges, single leg bridges, single leg squats, squats, heel drops (x2), hopping/skipping (could feel that a bit sore), wobble board side raises, curls, presses, machine pull down, bench press dumbbells, and dumbbell seated heel raises. Then swim and sauna, jacuzzi, steam room. Then F1 on TV and to mum to take shoes, CO detector and saw K, K n J briefly. G
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20 min spin bike at gym. G
1) 0mi - 20:03(0/mi) 161/181bpm [INFb/mi] 283cal Add a comment
Bit of Fri night gym. S out with friends for food and drinks. Usual foam roller, stretches, sit ups, plank, side planks, lunges, heel drops, bridges, squats, single leg squats, hops, skipping, resistance band calf, wobble board side raises, curls and presses, machine pull down, chest presses, dumbbell flies and dumbbell heel raises. Then 20 min bike and into jacuzzi and sauna. G
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
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Wed 17th Apr
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Thu 18th Apr
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Fri 19th Apr
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That was nice. Missus said it looked light wind and bright out at 7.30, so packed paddleboard into car and set off for local loch. 4C the car dash said! And wind had picked up a bit by time I got there. But a good workout. Into the wind on the way out and with the wind coming back. I've broken the slot that the skeg goes in but only past the end of the slot, so I think it's been OK. Beautiful bird life around - geese, ducks, swans and 4 herons too. G
1) 1mi - 20:47(20:47/mi) 95/116bpm [1974b/mi] 105cal 28/38rpm 2) 1mi - 20:14(20:14/mi) 87/99bpm [1761b/mi] 99cal 26/40rpm 3) 0.82mi - 14:05(17:07/mi) 92/100bpm [1574b/mi] 82cal 29/52rpm Add a comment
Pumping up the board! G
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Spin bike post gym for a bit of cardio. Seemed to get HR up which is good. G
1) 0mi - 20:02(0/mi) 152/175bpm [INFb/mi] 260cal Add a comment
Mon night gym, having done no gym since Fri. Was good to go in. Missus was out teaching horse stuff late. Usual foam roller, sit ups, plank, side planks, bridges, squats, single leg squats, lunges, hops and skips, heel drops (x2), wobble board curls, presses and side raises (lower weight cos 8kg was in use!), machine pull downs, bar bell chest press, weighted sitting heel raises, tricep presses at end. Spin bike after, then steam room, jacuzzi. G
15th Apr 2024, 7:54pm
Ness wrote: I think it's great how accurate a Garmin can be at picking up the number of reps done. Think mine would be the same if I didn't edit it. Lol @ 1 set of 231 repetitions!15th Apr 2024, 10:13pm
HappyG(rrr) wrote: Fetch is clever importing too, if I properly recorded sets n gaps. But not that bothered! :-) G16th Apr 2024, 7:17am
Ness wrote: :) Add a comment
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Aha, this was good, post work swim at ... Bannatyne. Can't believe I didn't think of this! Can use other B gyms, so tried it out. Close by, easy to get to, 20m pool (found out after!), did 6 breast stroke, 2 crawl, x 8. Started with two so had lane each, then 3 of us so moved to circle. I wasn't holding anyone up! G
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Yes, this is running around the car park in my work clothes to test out the calf. G
1) 1mi - 10:25(10:25/mi) 153/166bpm [1594b/mi] 134cal 2) 0.01mi - 8(11:12/mi) 165/165bpm [1849b/mi] 1cal |
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Perth Bannatynes again. 40 mins on bike plenty sweat. Then jacuzzi sauna steam room. Nice. G
1) 0mi - 40:03(0/mi) 156/185bpm [INFb/mi] 537cal Add a comment
Another run around car park in work clothes to test calf. Last time it was tight and tender afterwards. Still feel it now. Will keep pushing it. Need to get up to 2 miles then I'll call it a run and will put my shorts and trainers on! G
1) 1mi - 9:54(9:54/mi) 144/154bpm [1425b/mi] 118cal 2) 0.04mi - 24(9:23/mi) 150/154bpm [1407b/mi] 4cal |
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Glad I took paddleboard as was nice and still. Warmed up from 6C in car maybe 8 or 9. But sun out so tshirt no wet suit required. Took it easier but still good workout. G
1) 1mi - 18:34(18:34/mi) 115/123bpm [2134b/mi] 132cal 27/43rpm 2) 1mi - 21:08(21:08/mi) 114/126bpm [2409b/mi] 128cal 28/46rpm 3) 1mi - 19:00(19:00/mi) 107/127bpm [2033b/mi] 108cal 30/48rpm 4) 0.24mi - 4:43(19:33/mi) 106/123bpm [2073b/mi] 25cal 30/40rpm Add a comment
Pumping up the board. G
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Parkrun as walk run. Wasn't sure what ratio to do so went with 5 min warm up then 5 min run to 90s walk break. Great to be out and see everyone. Will find out tomorrow what calf thinks! Lovely morning, 6C but light winand felt nice in the sun. G
1) 1mi - 10:27(10:27/mi) 129/167bpm [1348b/mi] 108cal 2) 1mi - 9:16(9:16/mi) 165/178bpm [1528b/mi] 133cal 3) 1mi - 8:28(8:28/mi) 168/179bpm [1422b/mi] 124cal 4) 0.16mi - 1:23(8:37/mi) 177/180bpm [1524b/mi] 21cal
Didn't really need a warm up anyway but bumped into Scott and Tina so blether instead. G
1) 0.08mi - 4:57(1:04:05/mi) 106/122bpm [6793b/mi] 38cal Add a comment
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
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Tue 23rd Apr
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Wed 24th Apr
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Thu 25th Apr
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Fri 26th Apr
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Sat 27th Apr
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Sweaty spinbike. G
1) 0mi - 20:12(0/mi) 152/168bpm [INFb/mi] 260cal Add a comment
Mon night gym. Just the usual. No ill effects from Sat parkrun, so hoping all OK. Sun was a lazy day after Sat mad clean for I and A pals visiting, so Sun watching London mara and Chinese F1 GP, then visit to see mother. Gym was foam roller, stretches, sit ups, plank, side planks, bridges, squats, single leg squats, lunges x2, heel drops or raises x2, wobble board side raises, curls and presses, machine pull down, chest press and bench dumbbell press and heel raises. Then a 20 min bike for cardio and sauna and steam room. G
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Walk run - 5 mins walk, 5 mins run, then 90s walk breaks between 5 mins runs. The walks all seemed to be on the downhills, boo! Calf a bit twangy at end and next day, but hoping to increase this and see if it holds out. Fingers crossed. Thanks for support guys! G
1) 1mi - 12:17(12:17/mi) 131/157bpm [1610b/mi] 126cal 2) 1mi - 10:01(10:01/mi) 145/159bpm [1453b/mi] 117cal 3) 1mi - 10:21(10:21/mi) 147/165bpm [1521b/mi] 119cal 4) 0.42mi - 4:11(10:03/mi) 153/162bpm [1537b/mi] 52cal |
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