Bulletproof - Build workout #2 - Adductor mobility, side plank, single leg rotations.

Usual train home cancelled so scooted for the 16.24 instead. Sought the shade!

Return trip to the gym - hot out there!

Y Club gym for some very focussed stretching - much needed and felt beneficial. I also enjoyed the air-conditioning!

Walk to work - had my head down since arriving so only just remembered to log!

YWA - Seek 4/30 - Yoga for Manual Labour. Very nice start to the week - stretchy & low to the ground, quite meditative. Back to work today.

Joint track session with Lymm Runners. Mile pace session. Warm-up with efforts at target pace with walked recoveries. Then a break, 4 x 45 seconds flat out with 90 seconds walk recoveries.

Enjoyed this, though quite a tough session!

Split Summary
===
1) 0.48mi - 7:34(15:41/mi) 119/138bpm [1867b/mi] 62cal 3.82/9.5mph
2) 1mi - 8:51(8:51/mi) 138/146bpm [1220b/mi] 91cal 6.78/7.03mph
3) 0.06mi - 32(9:39/mi) 144/147bpm [1389b/mi] 5cal 6.22/7.03mph
4) 0.01mi - 44(2:10:14/mi) 108/114bpm [14065b/mi] 3cal 0.46/0.17mph
5) 0.38mi - 2:34(6:48/mi) 146/159bpm [992b/mi] 26cal 8.83/9.12mph
6) 0.15mi - 2:59(19:30/mi) 129/159bpm [2515b/mi] 23cal 3.08/8.91mph
7) 0.38mi - 2:30(6:36/mi) 147/162bpm [970b/mi] 25cal 9.1/9.87mph
8) 0.16mi - 3:00(18:52/mi) 133/160bpm [2508b/mi] 24cal 3.18/9.08mph
9) 0.24mi - 1:31(6:16/mi) 144/159bpm [903b/mi] 14cal 9.57/10.62mph
10) 0.11mi - 2:00(17:51/mi) 140/160bpm [2498b/mi] 18cal 3.36/9.2mph
11) 0.24mi - 1:30(6:17/mi) 147/160bpm [923b/mi] 15cal 9.56/10.4mph
12) 0.12mi - 2:00(17:06/mi) 137/160bpm [2342b/mi] 17cal 3.51/9.41mph
13) 0.17mi - 1:01(6:01/mi) 144/158bpm [867b/mi] 9cal 9.97/10.16mph
14) 0.08mi - 1:30(18:58/mi) 142/158bpm [2693b/mi] 14cal 3.17/9.98mph
15) 0.16mi - 1:00(6:15/mi) 137/155bpm [856b/mi] 7cal 9.6/10.44mph
16) 0.09mi - 3:30(36:54/mi) 125/156bpm [4612b/mi] 19cal 1.63/9.56mph
17) 0.14mi - 45(5:23/mi) 131/156bpm [706b/mi] 4cal 11.13/12.33mph
18) 0.08mi - 1:30(19:25/mi) 140/157bpm [2718b/mi] 14cal 3.09/11.63mph
19) 0.14mi - 45(5:22/mi) 142/158bpm [762b/mi] 6cal 11.18/11.17mph
20) 0.08mi - 1:30(18:16/mi) 145/159bpm [2648b/mi] 15cal 3.29/11.21mph
21) 0.13mi - 45(5:35/mi) 144/157bpm [804b/mi] 6cal 10.74/11.1mph
22) 0.09mi - 1:30(16:48/mi) 146/158bpm [2453b/mi] 15cal 3.57/10.96mph
23) 0.14mi - 45(5:34/mi) 146/158bpm [813b/mi] 7cal 10.77/11.08mph
24) 0.31mi - 4:32(14:22/mi) 136/159bpm [1954b/mi] 34cal 4.18/10.94mph

Back to Victoria. Didn't want to rush!!

Return trip to gym. Hot!!

Y Club pool - nice to be back, although still a bit busy.

YWA - Seek 5/30 - Rebirth yoga. I really like this one - today felt good, the flow from downward dog, lunge & back to 3-legged dog went quite well though I got a bit hot!!

From HSP to Victoria after my annual 'please pay your subs' speech to the Choir.

Up to HSP via getting a sandwich and the post box!

Return trip to Y Club. Hot - but nicer out than in the office!

Y Club - 5 minutes row (did about 900m with the setting at 10 - which I hadn't spotted till I started). Bulletproof workout for the second time, a bit of stretching to finish.

Stroll to work with Mr AL who has a conference at the Midland.

YWA - Seek 10/30 - I had a bit of extra time and today's offering was short - so picked Sunday's instead as I suspect I won't have time pre-race! Lovely sequence - new to me - nice mix.

Back via hunting out a Birthday card, which is surprisingly difficult!

Usual stroll to/from Y Club

Y Club pool - much quieter! Felt really good today.

Walk to work - warm & humid, no rain in Mcr although there was at home.

YWA - Seek 7/30 - Yoga camp 14 - Go with the Flow. New to me - really good flow but so warm today!

10 mins in Z3 with the usual warm-up and cool down either side. With Mr AL. Much cooler but we were still as sweaty as very sweaty things by the end! 😮‍💨
Split Summary
===
1) 0.44mi - 5:00(11:20/mi) 120/130bpm [1360b/mi] 41cal 5.29/6.1mph
2) 0.49mi - 5:01(10:11/mi) 137/144bpm [1396b/mi] 52cal 5.89/6.74mph
3) 1mi - 8:53(8:53/mi) 146/149bpm [1297b/mi] 98cal 6.75/7.03mph
4) 0.13mi - 1:07(8:18/mi) 145/146bpm [1203b/mi] 11cal 7.23/7.18mph
5) 0.01mi - 6(9:23/mi) 146/146bpm [1371b/mi] 1cal 6.39/6.99mph
6) 0.47mi - 5:01(10:45/mi) 142/153bpm [1527b/mi] 52cal 5.58/6.8mph
7) 0.46mi - 5:14(11:21/mi) 137/143bpm [1555b/mi] 49cal 5.29/6.32mph

RR new C25k cohort! 18 altogether.

Split Summary
===
1) 0.27mi - 5:01(18:37/mi) 93/98bpm [1731b/mi] 23cal 3.22/3.61mph
2) 0.07mi - 1:01(14:15/mi) 109/123bpm [1554b/mi] 6cal 4.21/4.86mph
3) 0.07mi - 1:31(21:11/mi) 110/126bpm [2330b/mi] 10cal 2.83/4.72mph
4) 0.06mi - 1:01(15:34/mi) 104/109bpm [1619b/mi] 5cal 3.85/5.05mph
5) 0.08mi - 1:31(18:55/mi) 102/111bpm [1929b/mi] 8cal 3.17/3.28mph
6) 0.08mi - 1:00(12:19/mi) 106/114bpm [1306b/mi] 5cal 4.87/5.07mph
7) 0.07mi - 1:31(21:33/mi) 109/117bpm [2349b/mi] 9cal 2.78/4.93mph
8) 0.07mi - 1:00(14:23/mi) 108/119bpm [1554b/mi] 5cal 4.17/4.97mph
9) 0.08mi - 1:30(17:58/mi) 111/123bpm [1994b/mi] 10cal 3.34/4.34mph
10) 0.09mi - 1:15(13:48/mi) 111/119bpm [1532b/mi] 7cal 4.35/5.01mph
11) 0.07mi - 1:31(20:16/mi) 109/118bpm [2209b/mi] 9cal 2.96/4.51mph
12) 0.06mi - 1:01(16:07/mi) 106/113bpm [1709b/mi] 5cal 3.72/3.84mph
13) 0.08mi - 1:31(20:07/mi) 108/116bpm [2173b/mi] 8cal 2.98/3.84mph
14) 0.08mi - 1:01(12:57/mi) 112/119bpm [1451b/mi] 5cal 4.63/4.82mph
15) 0.08mi - 1:31(19:55/mi) 111/121bpm [2211b/mi] 9cal 3.01/4.82mph
16) 0.08mi - 1:01(13:30/mi) 109/118bpm [1471b/mi] 5cal 4.45/4.61mph
17) 0.34mi - 6:54(20:09/mi) 96/121bpm [1934b/mi] 26cal 2.98/4.61mph

Far too hot & humid. Took the wheels off rather than waiting until they came off! Decided to treat it as training - so on pace to halfway, felt a bit sick at mile 7 - we jeffed the rest.
Split Summary
===
1) 1mi - 8:55(8:55/mi) 134/142bpm [1195b/mi] 90cal 6.73/7.31mph
2) 1mi - 8:55(8:55/mi) 147/150bpm [1311b/mi] 99cal 6.72/7.22mph
3) 1mi - 9:02(9:02/mi) 152/156bpm [1374b/mi] 103cal 6.64/6.89mph
4) 1mi - 8:52(8:52/mi) 154/158bpm [1365b/mi] 102cal 6.77/6.99mph
5) 1mi - 9:02(9:02/mi) 155/158bpm [1401b/mi] 104cal 6.64/6.82mph
6) 1mi - 9:07(9:07/mi) 158/160bpm [1439b/mi] 107cal 6.59/6.87mph
7) 1mi - 9:39(9:39/mi) 160/175bpm [1544b/mi] 115cal 6.22/6.82mph
8) 1mi - 11:30(11:30/mi) 151/158bpm [1735b/mi] 115cal 5.22/6.28mph
9) 1mi - 11:14(11:14/mi) 153/158bpm [1718b/mi] 117cal 5.34/6.05mph
10) 1mi - 11:46(11:46/mi) 151/157bpm [1778b/mi] 115cal 5.1/5.89mph
11) 1mi - 13:04(13:04/mi) 141/154bpm [1842b/mi] 81cal 4.59/6.05mph
12) 1mi - 12:14(12:14/mi) 144/152bpm [1761b/mi] 81cal 4.91/6.24mph
13) 1mi - 12:46(12:46/mi) 145/154bpm [1852b/mi] 89cal 4.7/6.55mph
14) 0.11mi - 1:01(9:38/mi) 156/158bpm [1502b/mi] 11cal 6.23/6.18mph

Reformer class with Liz. Lots for the legs today which wasn't as bad as it might have been!

Very quick march - caught train by about 10 seconds!

Return trip to Y Club

Y Club - 5 mins row then this week's Bulletproof workout (Build #2) - hip flexor dynamic stretch with foot elevated - 15 each side x 3; wall sit 60 seconds x 3; single leg deadlift 15 each leg x 3. As I had weights to access I used a 6kg kettlebell for the deadlifts.

Walk to work. Much fresher outside this morning but the office not too pleasant after a weekend of closed doors and windows.

YWA - Seek 11/30 Grow (from Move, Day 13). This is a nice little session that packs a lot in, and felt like just what I needed to do this morning.

Arrived a bit stressed due to traffic issues - lovely Georgina from Lymm took the warm-up and then it was a simple session. 10 mins chatty (I ran that bit with Twiglet, doing first ever interval session). Then 30 mins of 400m fast, 100m walk, 200m fast, 100m walk, 400m fast. 3 mins rest - repeat set.
Given Sunday, pretty pleased - target times for 400m 1min40 and 200m 50 seconds. 400s were a tad slow, but I think within tolerance, last was the quickest. Twiglet completed 2 sets. Proud of her.
Split Summary
===
1) 0.46mi - 7:58(17:21/mi) 119/136bpm [2065b/mi] 66cal 3.46/9.14mph
2) 0.75mi - 9:47(13:00/mi) 120/131bpm [1560b/mi] 76cal 4.61/5.18mph
3) 0.27mi - 1:48(6:38/mi) 121/135bpm [803b/mi] 13cal 9.04/10.25mph
4) 0.06mi - 1:10(19:45/mi) 130/134bpm [2567b/mi] 10cal 3.04/8.66mph
5) 0.13mi - 47(6:08/mi) 127/147bpm [778b/mi] 6cal 9.79/10.1mph
6) 0.07mi - 1:15(18:16/mi) 137/150bpm [2503b/mi] 13cal 3.28/9.77mph
7) 0.27mi - 1:43(6:15/mi) 145/158bpm [907b/mi] 18cal 9.6/10.35mph
8) 0.03mi - 3:00(1:53:11/mi) 147/155bpm [16638b/mi] 34cal 0.53/9.29mph
9) 0.26mi - 1:43(6:34/mi) 146/156bpm [959b/mi] 18cal 9.14/10.33mph
10) 0.08mi - 1:07(14:55/mi) 143/148bpm [2133b/mi] 12cal 4.02/9.31mph
11) 0.13mi - 46(5:56/mi) 142/150bpm [842b/mi] 7cal 10.12/10.46mph
12) 0.07mi - 1:09(16:03/mi) 140/152bpm [2247b/mi] 11cal 3.74/10.4mph
13) 0.27mi - 1:44(6:22/mi) 144/152bpm [918b/mi] 17cal 9.42/9.48mph
14) 0.02mi - 3:01(2:15:55/mi) 130/156bpm [17670b/mi] 22cal 0.44/9.46mph
15) 0.27mi - 1:44(6:31/mi) 139/153bpm [906b/mi] 15cal 9.2/10.44mph
16) 0.06mi - 1:08(18:03/mi) 145/153bpm [2617b/mi] 12cal 3.32/9.06mph
17) 0.13mi - 48(6:08/mi) 141/153bpm [864b/mi] 7cal 9.79/10.06mph
18) 0.07mi - 1:07(16:18/mi) 145/159bpm [2365b/mi] 11cal 3.68/9.75mph
19) 0.28mi - 1:41(6:09/mi) 145/160bpm [891b/mi] 17cal 9.76/9.93mph
20) 0.28mi - 4:44(16:51/mi) 131/152bpm [2208b/mi] 34cal 3.56/9.85mph

Back to work.

Drizzly walk - quick nip to Sainsburys for chocolate muffins as it's Caragh's Birthday 🎂

YWA - Seek 10/30 - Be Fearless (From True 30 days, 28). This was new to me and hit the spot - although a little wobbly in high lunge (partly because I was looking at the video!). Managed warrior 3 nicely. My crow was much better - did get both feet off the ground for a second. Arms undoubtedly feeling stronger here.

Back to Victoria

Up to HSP

Return trip to Y Club - still a lovely day

Y Club gym - Bulletproof workout plus stretching

Beautiful this morning.

YWA - Seek 13/30 - Yoga for New Beginnings. I quite like this one - but today was slightly stressful as my laptop crashed to blue screen 5 minutes in and then decided to install some updates before I could resume! Just about regained my equilibrium!

Instead of a pure tempo run, decided to use my target Metric race pace - which is in the range 9.15-9.20 min/miles. Usual zone 1 and zone 2 warm-up and cool down.

Quite pleased with this - legs felt a little heavy which is perhaps not surprising!
Split Summary
===
1) 0.45mi - 5:01(11:03/mi) 119/131bpm [1315b/mi] 42cal 5.43/6.49mph
2) 0.52mi - 5:01(9:41/mi) 136/143bpm [1317b/mi] 52cal 6.2/6.51mph
3) 1mi - 9:15(9:15/mi) 142/146bpm [1313b/mi] 100cal 6.49/7.03mph
4) 1mi - 9:15(9:15/mi) 142/148bpm [1313b/mi] 98cal 6.49/6.74mph
5) 1mi - 9:10(9:10/mi) 143/149bpm [1310b/mi] 97cal 6.55/7.33mph
6) 1mi - 9:14(9:14/mi) 146/153bpm [1347b/mi] 98cal 6.5/6.68mph
7) 0.33mi - 3:05(9:14/mi) 145/148bpm [1340b/mi] 32cal 6.49/7.18mph
8) 0.46mi - 5:01(10:54/mi) 138/143bpm [1504b/mi] 44cal 5.51/5.99mph
9) 0.23mi - 3:09(13:32/mi) 128/137bpm [1732b/mi] 15cal 4.43/5.85mph

Back to Victoria

With the team post meeting.

Up to HSP this morning.

YWA - Seek 14/30 - Healthy Body Yoga - I really like this one, not done for a bit. No technical issues today!!

Easy foundation run - 5 mins Z1, 25 in Z2 and the rest in Z1 to get home. Lovely breeze kept the temperature comfortable.

Split Summary
===
1) 0.46mi - 5:01(10:53/mi) 116/126bpm [1263b/mi] 39cal 5.51/6.3mph
2) 1mi - 9:57(9:57/mi) 133/138bpm [1322b/mi] 100cal 6.04/6.82mph
3) 1mi - 9:47(9:47/mi) 135/146bpm [1320b/mi] 97cal 6.13/6.55mph
4) 0.55mi - 5:17(9:36/mi) 136/141bpm [1306b/mi] 52cal 6.25/6.78mph
5) 0.16mi - 2:31(15:30/mi) 128/140bpm [1985b/mi] 19cal 3.87/5.57mph

Was aiming for 16.24 but delayed 16.07 was about to leave when I got to platform 3 so hopped on that #winning

Walk to the office. Warmer again today.

YWA - Seek 15/30 - Yoga for concentration & mental focus. Really enjoyed this - super strong trees today, rocked up to standing from the mat, and crow - whilst remaining a challenge - I am definitely getting closer!

Nice chatty run with the RR crew.
Split Summary
===
1) 1mi - 11:42(11:42/mi) 123/131bpm [1438b/mi] 104cal 5.13/5.78mph
2) 1mi - 10:52(10:52/mi) 130/146bpm [1412b/mi] 101cal 5.52/5.93mph
3) 1mi - 11:14(11:14/mi) 136/142bpm [1528b/mi] 110cal 5.34/6.37mph
4) 1mi - 11:33(11:33/mi) 133/139bpm [1536b/mi] 100cal 5.2/5.82mph
5) 0.12mi - 1:41(14:09/mi) 139/143bpm [1966b/mi] 16cal 4.24/5.01mph

Longest run since 2018 I suspect. Jeffed as usual and tried to keep heart rate low. Felt OK, still warm. Wine gums as fuel.
Split Summary
===
1) 1mi - 11:26(11:26/mi) 122/135bpm [1396b/mi] 98cal 5.24/5.95mph
2) 1mi - 11:09(11:09/mi) 130/136bpm [1448b/mi] 101cal 5.38/5.8mph
3) 1mi - 10:52(10:52/mi) 130/135bpm [1413b/mi] 93cal 5.52/6.32mph
4) 1mi - 10:43(10:43/mi) 132/139bpm [1415b/mi] 92cal 5.59/6.12mph
5) 1mi - 11:10(11:10/mi) 129/139bpm [1440b/mi] 82cal 5.38/6.22mph
6) 1mi - 11:03(11:03/mi) 132/138bpm [1458b/mi] 87cal 5.43/6.2mph
7) 1mi - 10:57(10:57/mi) 134/139bpm [1468b/mi] 86cal 5.48/5.99mph
8) 1mi - 11:00(11:00/mi) 134/143bpm [1475b/mi] 83cal 5.45/6.3mph
9) 1mi - 11:35(11:35/mi) 136/140bpm [1576b/mi] 90cal 5.18/6.1mph
10) 1mi - 11:26(11:26/mi) 137/142bpm [1567b/mi] 90cal 5.25/5.95mph
11) 1mi - 11:09(11:09/mi) 135/141bpm [1506b/mi] 77cal 5.38/5.91mph
12) 1mi - 11:42(11:42/mi) 138/142bpm [1615b/mi] 89cal 5.13/5.61mph
13) 1mi - 12:08(12:08/mi) 135/143bpm [1638b/mi] 70cal 4.95/6.03mph
14) 1mi - 11:40(11:40/mi) 135/140bpm [1574b/mi] 67cal 5.14/5.66mph
15) 1mi - 11:12(11:12/mi) 136/143bpm [1523b/mi] 71cal 5.36/6.3mph
16) 0.01mi - 3(9:19/mi) 140/141bpm [1305b/mi] 6.44/5.45mph

Reformer class with Liz. Well she was on one tonight! Heavy springs and lots of abs.

Bulletproof - Build workout #4. Calf mobility x 30; split squat jumps (yuk) x 20; single leg balance eyes closed (10 seconds open, 20 seconds eyes shut each leg) - repeat x 3

Back to Victoria.

Walk to work.

YWA - Seek 18/30 (Dedicate 19, Listen). Really nice way to get moving today - lots of breath, some good hip opening.

Track mile - official time 6.58.
Split Summary
===
1) 1mi - 6:29(6:29/mi) 141/148bpm [914b/mi] 69cal 9.25/10.44mph
2) 0.08mi - 30(6:10/mi) 141/145bpm [870b/mi] 5cal 9.73/9.37mph

Warm up for track mile.
Split Summary
===
1) 1mi - 9:00(9:00/mi) 131/150bpm [1180b/mi] 86cal 6.66/7.56mph
2) 0.07mi - 35(8:29/mi) 149/151bpm [1265b/mi] 6cal 7.07/7.56mph

Back to Victoria.

YWA - Balancing breathwork. Seek 18/30.

RR - Couch to 5k group - week 2, final run - they did really well!
Split Summary
===
1) 0.26mi - 5:01(18:56/mi) 100/106bpm [1894b/mi] 28cal 3.17/3.59mph
2) 0.11mi - 1:31(13:50/mi) 117/129bpm [1618b/mi] 12cal 4.34/4.93mph
3) 0.11mi - 2:01(18:00/mi) 109/123bpm [1962b/mi] 13cal 3.33/4.34mph
4) 0.12mi - 1:31(12:17/mi) 112/126bpm [1376b/mi] 10cal 4.88/5.51mph
5) 0.11mi - 2:00(19:02/mi) 110/122bpm [2094b/mi] 13cal 3.15/5.24mph
6) 0.12mi - 1:31(12:58/mi) 117/131bpm [1518b/mi] 11cal 4.63/5.05mph
7) 0.11mi - 2:01(18:03/mi) 107/128bpm [1932b/mi] 12cal 3.32/4.68mph
8) 0.11mi - 1:31(14:13/mi) 114/126bpm [1620b/mi] 10cal 4.22/4.42mph
9) 0.1mi - 2:00(19:48/mi) 106/122bpm [2099b/mi] 11cal 3.03/4.28mph
10) 0.11mi - 1:31(13:32/mi) 109/121bpm [1475b/mi] 8cal 4.43/4.74mph
11) 0.1mi - 2:01(19:27/mi) 103/118bpm [2003b/mi] 10cal 3.08/4.51mph
12) 0.11mi - 1:32(13:37/mi) 107/119bpm [1458b/mi] 8cal 4.4/4.91mph
13) 0.33mi - 9:25(28:55/mi) 85/117bpm [2458b/mi] 27cal 2.07/4.88mph

Little easy run before RR - surprisingly lovely evening!
Split Summary
===
1) 1mi - 10:22(10:22/mi) 128/140bpm [1327b/mi] 100cal 5.79/6.24mph
2) 1mi - 10:16(10:16/mi) 136/140bpm [1397b/mi] 107cal 5.84/6.3mph
3) 1mi - 10:16(10:16/mi) 136/140bpm [1396b/mi] 102cal 5.85/7.08mph
4) 0.08mi - 1:01(13:07/mi) 138/140bpm [1811b/mi] 10cal 4.57/5.49mph

Back to Victoria. Dry!

Return trip to Y Club.

Y Club pool - very busy today for some reason! I set my mind on 'therapeutic' rather than exercise and it worked - managed a relatively pleasant and steady 900m.

Walk to work.

YWA - 19/31 - Yoga for Panic & Anxiety. Yesterday's new video - thought I might as well do it, very gentle & soothing, a good one for bedtime.

Return trip to gym - beautiful weather

Y Club - Bulletproof workout second time through (jumping lunges easier in trainers, balance pretty decent); then some concentrated stretching especially for hips.

Walk to work, bought tea on the way.

YWA - Seek 20/30 - Anchor in Hope. I like this flow - it packs quite a bit in and is energising without being too much. Long day ahead, namaste x

4 miles at target metric pace with a mile warm-up and cool-down either side. Enjoyed this despite getting damp 🙂
Split Summary
===
1) 1mi - 10:09(10:09/mi) 123/137bpm [1247b/mi] 91cal 5.92/6.89mph
2) 1mi - 9:24(9:24/mi) 140/149bpm [1316b/mi] 101cal 6.38/7.62mph
3) 1mi - 9:09(9:09/mi) 139/144bpm [1272b/mi] 96cal 6.56/7.28mph
4) 1mi - 9:12(9:12/mi) 143/150bpm [1316b/mi] 99cal 6.52/6.93mph
5) 1mi - 9:11(9:11/mi) 144/154bpm [1323b/mi] 97cal 6.53/7.74mph
6) 1mi - 11:48(11:48/mi) 131/139bpm [1547b/mi] 80cal 5.08/6.43mph
7) 0mi - 3(11:10/mi) 129/130bpm [1440b/mi] 5.38/4.68mph

Walk to work. Bought meal deal on the way.

YWA - Seek 21/30 - Yoga for Risk-takers. I felt like this one today - trees good, crow still a work in progress but enjoyed giving it a go! Happy Friday people xx

RR main group. 14 of us today. Lovely weather.
Split Summary
===
1) 1mi - 11:42(11:42/mi) 129/138bpm [1510b/mi] 113cal 5.13/6.18mph
2) 1mi - 10:43(10:43/mi) 132/137bpm [1416b/mi] 102cal 5.59/6.49mph
3) 1mi - 10:17(10:17/mi) 134/140bpm [1378b/mi] 98cal 5.84/6.53mph
4) 1mi - 10:15(10:15/mi) 136/144bpm [1394b/mi] 97cal 5.85/6.45mph
5) 0.23mi - 2:44(11:41/mi) 134/139bpm [1566b/mi] 23cal 5.14/6.03mph

Pre RR miles - lovely morning with perfect running conditions.

Split Summary
===
1) 1mi - 11:13(11:13/mi) 132/141bpm [1480b/mi] 116cal 5.35/6.45mph
2) 1mi - 10:05(10:05/mi) 138/142bpm [1391b/mi] 108cal 5.95/6.95mph
3) 1mi - 10:14(10:14/mi) 135/139bpm [1381b/mi] 98cal 5.87/6.64mph
4) 1mi - 10:43(10:43/mi) 136/142bpm [1457b/mi] 104cal 5.6/6.14mph
5) 0.88mi - 9:59(11:23/mi) 134/142bpm [1526b/mi] 83cal 5.27/6.24mph

Race Angel stint 🙂
Split Summary
===
1) 1mi - 10:04(10:04/mi) 133/153bpm [1339b/mi] 101cal 5.96/6.87mph
2) 1mi - 10:21(10:21/mi) 128/143bpm [1325b/mi] 91cal 5.8/6.7mph
3) 1mi - 10:45(10:45/mi) 121/136bpm [1301b/mi] 73cal 5.58/6.95mph
4) 0mi - 2(10:39/mi) 127/127bpm [1353b/mi] 5.63/5.2mph

Out to the Race Angel meet-up point.

Split Summary
===
1) 1mi - 10:59(10:59/mi) 123/136bpm [1350b/mi] 96cal 5.46/6.62mph
2) 0.02mi - 11(9:01/mi) 135/136bpm [1216b/mi] 1cal 6.66/6.26mph

Reformer class with Sheree (Liz having a night off ). Good class though - quite a lot of abs but Sheree really likes to work the spine, so much 'folding' of upper and mid back at various times. Some leg work, but I don't think it was too much!

Back to Victoria. Managed to leave my phone at work so only just able to log this...

Walk to work. Ring of steel going in ready for the Tories and the Beeline buses much in evidence!

YWA - Seek 25/30 - Yoga Joy. I always like this one, it's a real favourite and a very nice way to start my week. Namaste x

Track 3k - enjoyed this. Felt no pressure and felt I paced myself well.
Split Summary
===
1) 1mi - 6:59(6:59/mi) 143/164bpm [998b/mi] 75cal 8.6/9.62mph
2) 1mi - 7:02(7:02/mi) 164/168bpm [1154b/mi] 88cal 8.52/9.29mph
3) 0.01mi - 3(5:17/mi) 167/167bpm [882b/mi] 11.36/9.39mph

Quicker - but 1 second too slow!! Enjoyed it though.
Split Summary
===
1) 1mi - 6:22(6:22/mi) 121/127bpm [770b/mi] 54cal 9.43/10.71mph
2) 0.1mi - 37(6:10/mi) 125/127bpm [772b/mi] 5cal 9.72/9.5mph

Split Summary
===
1) 0.5mi - 5:42(11:26/mi) 128/154bpm [1463b/mi] 53cal 5.25/9.31mph

Back to Victoria. With phone!

Return trip in the sunshine

Y Club pool - nice swim today.

Walk to work - phone was indeed on my desk!

YWA - Seek 26/30 - Yoga for Transitions. Nice flow - quite energetic. Tried more crow practice instead of side crow (yeah right, so not happening).

Couch to 5k group - week 3. They did really well - we got back and stretched - and I forgot to switch the watch off! The rain really arrived as we were stretching and I had to sprint home to avoid getting drenched!!
Split Summary
===
1) 0.26mi - 5:01(19:33/mi) 94/100bpm [1838b/mi] 24cal 3.07/3.57mph
2) 0.11mi - 1:31(13:33/mi) 110/123bpm [1491b/mi] 10cal 4.43/5.13mph
3) 0.08mi - 1:30(19:25/mi) 106/123bpm [2058b/mi] 9cal 3.09/4.61mph
4) 0.21mi - 3:01(14:12/mi) 113/118bpm [1606b/mi] 21cal 4.22/4.4mph
5) 0.16mi - 3:01(19:18/mi) 97/117bpm [1872b/mi] 14cal 3.11/4.3mph
6) 0.11mi - 1:31(13:19/mi) 106/119bpm [1412b/mi] 8cal 4.51/4.7mph
7) 0.08mi - 1:31(19:54/mi) 107/118bpm [2130b/mi] 9cal 3.02/4.72mph
8) 0.22mi - 3:01(13:52/mi) 116/126bpm [1608b/mi] 21cal 4.33/4.68mph
9) 0.32mi - 10:33(32:40/mi) 87/117bpm [2842b/mi] 32cal 1.84/4.59mph

Easy 3 miles before RR. Very windy but weirdly warm. Dodged the rain as it stopped soon after I started.
Split Summary
===
1) 1mi - 11:03(11:03/mi) 131/163bpm [1447b/mi] 106cal 5.43/6.12mph
2) 1mi - 10:26(10:26/mi) 134/139bpm [1398b/mi] 103cal 5.75/6.3mph
3) 1mi - 10:23(10:23/mi) 135/140bpm [1401b/mi] 99cal 5.78/6.37mph
4) 0.04mi - 29(11:51/mi) 138/139bpm [1636b/mi] 4cal 5.06/5.57mph

Bulletproof workout - build week 5. Half kneeling hip flexor; body weight squats; single leg calf raises.

YWA - Seek 27/30 - Move 24 - Process. Enjoyed this - balancing flow went well and got my finger tips to the mat in the figure four fold on the right leg for the first time ever.

Walk to work. Ring of steel getting to be a right pain & they're not even here yet 😡

YWA - Seek 28/30 - Foundations of Flow. A beginner video - really nice slow paced, focus on the breath & movement link. Nice to get back to basics and also see how far I've come!

Last run with a target pace section. Warm enough for shorts again!
Split Summary
===
1) 1mi - 10:14(10:14/mi) 123/136bpm [1259b/mi] 90cal 5.86/6.89mph
2) 1mi - 9:28(9:28/mi) 140/147bpm [1325b/mi] 101cal 6.34/7.93mph
3) 1mi - 9:17(9:17/mi) 139/144bpm [1291b/mi] 96cal 6.46/7.72mph
4) 1mi - 9:18(9:18/mi) 140/143bpm [1301b/mi] 96cal 6.46/6.89mph
5) 1mi - 9:04(9:04/mi) 145/151bpm [1316b/mi] 97cal 6.61/7.99mph
6) 1mi - 11:35(11:35/mi) 133/146bpm [1541b/mi] 85cal 5.18/7.22mph
7) 0mi - 2(14:58/mi) 131/131bpm [1960b/mi] 4.01/4.66mph

Lovely sunny day - walked round the ring of steel - I've never known it quite so blocked off!!

YWA - Seek - 29/30 - Moon practice. Nice slow pace to ease into the day, very mindful. Namaste x

Bulletproof build workout 5 - #2

At the back with Sue who struggles with hyper-mobility. She's very determined. Week 4 run 1 C25k.

Split Summary
===
1) 0.25mi - 5:00(19:58/mi) 102/110bpm [2036b/mi] 29cal 3.01/3.78mph
2) 0.21mi - 3:01(14:33/mi) 117/123bpm [1702b/mi] 23cal 4.12/4.97mph
3) 0.08mi - 1:31(18:57/mi) 114/121bpm [2160b/mi] 11cal 3.17/4.09mph
4) 0.34mi - 5:00(14:45/mi) 119/125bpm [1755b/mi] 39cal 4.07/4.47mph
5) 0.13mi - 2:31(19:25/mi) 99/120bpm [1922b/mi] 12cal 3.09/3.95mph
6) 0.21mi - 3:01(14:29/mi) 113/119bpm [1636b/mi] 19cal 4.14/4.49mph
7) 0.08mi - 1:31(20:11/mi) 110/118bpm [2219b/mi] 9cal 2.97/4.19mph
8) 0.32mi - 5:03(15:56/mi) 114/120bpm [1816b/mi] 32cal 3.76/4.26mph
9) 0.33mi - 6:46(20:31/mi) 90/120bpm [1847b/mi] 21cal 2.92/4.22mph

Zone 1 run before RR.
Split Summary
===
1) 1mi - 11:59(11:59/mi) 122/133bpm [1462b/mi] 105cal 5.01/5.45mph
2) 1mi - 12:03(12:03/mi) 127/131bpm [1531b/mi] 108cal 4.97/5.41mph
3) 0.09mi - 1:17(13:34/mi) 129/132bpm [1750b/mi] 11cal 4.42/4.36mph