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Ness
F55 Warwickshire

Bonefish (58)

FETCH SUPPORTER

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STATUS An ex-teacher who is now enjoying the FIRE approach to life.

FERC

Races
194
Miles
19990
Miles
7
Miles
1309
Miles
2474
WAVA
61.59%
Mile
7:43
5k
24:43
5M
43:03
10k
54:12
10M
1:33:35
Half
1:57:51
20M
3:23:50
Mara
4:46:53

About Me
A fifty-something retired teacher who took up running to improve the muscle tone in her legs after a hip resurfacing op in 2003. It all started with a 'Race for Life' 5k, that I took part in to raise money in memory of my Dad. In 2005 I discovered the Fetcheveryone site, and thanks to the help and support of Fetchies, my running has moved on a bit since then. Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Take small steps to increase your training, particularly at the start. Remember that you’re in it for the long haul.

Recent Blogs
Good advice from Fetchies (as always)!	30th Sep
A lovely start to the day...	29th Sep
Thanks, dear Fetchies!	28th Sep
Avoiding Storm Agnes!	27th Sep
Race number has arrived!	26th Sep

My parkrun
Bedworth parkrun Remove This

Recent Training
30th Sep	Body Pump	0mi	30:01
30th Sep	Sets - Pull Ups	0mi	9:00
30th Sep	Long Run	8mi	1:26:02
29th Sep	Weights	0mi	55:01
29th Sep	General	2.8mi	42:32

Planned Races	Show more
October Virtual Mile	1st Oct
MBNA Chester Metric Marathon	8th Oct
November Virtual Mile	1st Nov
Centurion Grand Prix Series - Race 1 5m	5th Nov
December Virtual Mile	1st Dec

12 Month Benchmarks	Run	Bike
Mile	8:24	5:18
5k	28:30	16:45
5mi	46:02	27:01
10k	58:57	34:16
10mi	1:35:39	56:27
Half	2:05:38	0
20mi	3:31:35	0
Mara	4:45:34	0

Recent Pictures	Show more

2023 Targets	Set your targets
Run 1500 Walk 500

Recent Threads
Mundane thread
Wordle fans
100 miles a month in 2023
The Retirement Thread
Connections (Only Connect fans)
Fetcheveryone Running Club (FERC)

Followers (91)

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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	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	17					8:01 54.35		7:43 57.22							8:35 54.97	8:22 57.01			9:09 53.91	8:49 56.59	8:42 58.02	7:43 7:43/mi	58.02
2mi	1																		19:03 56.55			19:03 9:32/mi	56.55
4km	3																		22:29 60.52	24:34 56.03		22:29 9:03/mi	60.52
3mi	2			32:16 44.98																		32:16 10:45/mi	44.98
5km	33	28:56 51.59	24:43 60.63	26:28 56.89	25:12 60.06	26:26 57.59		28:32 54.07	28:29 54.59								29:01 57.44	29:52 57.06	28:00 61.56	28:56 59.57	28:43 61.41	24:43 7:57/mi	61.56
3.5mi	1										31:50 56.14											31:50 9:06/mi	56.14
5mi	39				43:42 56.46	43:17 57.36	44:52 55.71	43:39 57.68	46:55 53.66		43:03 59.96	43:22 60.09	44:09 59.02				49:55 54.50	53:21 52.18		46:17 61.56		43:03 8:37/mi	61.56
10km	27		54:20 56.21	54:12 56.35	55:06 56.05	55:58 55.52	56:11 55.68	58:27 53.92	57:27 55.29	57:12 56.00			57:57 56.87			59:55 56.86	1:17:12 44.64					54:12 8:43/mi	56.87
10mi	10					1:36:05 53.14		1:35:15 54.37							1:33:35 58.62		1:44:50 54.19	1:51:58 51.35				1:33:35 9:22/mi	58.62
13.1mi	54					2:03:57 54.08	2:04:48 54.09	2:02:26 55.55	2:06:22 54.26	2:01:28 56.95	2:00:00 58.19	1:57:51 59.86	2:01:53 57.88	2:07:13 56.70	2:08:01 57.01	2:10:46 56.47	2:12:09 55.88		2:09:16 59.24	2:21:48 54.68	2:06:22 61.59	1:57:51 9:00/mi	61.59
26.2km	1														2:52:06 53.39							2:52:06 10:34/mi	53.39
20mi	3																	3:56:28 49.43	4:02:25 48.82	3:23:50 58.81		3:23:50 10:12/mi	58.81
26.2mi	2																5:06:56 50.45			4:46:53 56.13		4:46:53 10:57/mi	56.13

Date	Planned Races			Distance
28 Apr	Boston Half Marathon Confirmed			13.1mi
3 Dec	Centurion Grand Prix Series - Race 2 5m Confirmed			5mi
1 Dec	December Virtual Mile Confirmed			1mi
5 Nov	Centurion Grand Prix Series - Race 1 5m Confirmed			5mi
1 Nov	November Virtual Mile Confirmed			1mi
8 Oct	MBNA Chester Metric Marathon Confirmed			26.2km
1 Oct	October Virtual Mile Confirmed			1mi
2023		Result	WAVA	Distance
1 Oct	October Virtual Mile		0.00	1mi
10 Sep	Kenilworth Half Marathon	2:21:01	55.68	13.1mi
26 Aug	Bedworth parkrun	29:50	59.12	5km
1 Aug	August Virtual Mile	9:15	54.57	1mi
1 Jul	July Virtual Mile	8:51	57.03	1mi
1 Jul	Brueton parkrun SB	28:43	61.41	5km
9 Jun	Big Bear Swan Challenge	14 / 0	0.00	6hr
1 Jun	June Virtual Mile	8:53	56.82	1mi
1 May	May Virtual Mile SB	8:42	58.02	1mi
16 Apr	Boston Half Marathon	2:07:29	61.59	13.1mi
1 Apr	April Virtual Mile	8:52	56.93	1mi
1 Mar	March Virtual Mile	9:04	55.03	1mi
26 Feb	Leicestershire Half Marathon SB	2:06:22	61.36	13.1mi
5 Feb	Warwick Half Marathon	2:07:51	60.65	13.1mi
1 Feb	February Virtual Mile	9:19	53.55	1mi
31 Jan	January Virtual Mile	9:56	50.23	1mi
2022		Result	WAVA	Distance
4 Dec	Centurion Grand Prix Series - Race 2 5m SB	46:17	61.56	5mi
3 Dec	Jingle Mile 2022: It's Happening Again SB	8:49	56.59	1mi
8 Oct	The Doctor K Cup	42:45	40.78	5km
2 Oct	MBNA Chester Marathon PB	4:46:53	56.13	26.2mi
31 Aug	Sheepy Shuffle SB	2:21:48	54.68	13.1mi
31 Mar	Mad March Virtual 4K SB	24:34	56.03	4km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
20 Mar	Ashby 20 PB	3:23:50	58.81	20mi
23 Jan	She Was Going For A Run - Virtual SB	28:56	59.57	5km
2021		Result	WAVA	Distance
4 Dec	Virtual Jingle Mile SB	9:09	53.91	1mi
31 Oct	Leicester Half Marathon SB	2:09:16	59.24	13.1mi
2 Oct	The Doctor K Cup	29:25	58.59	5km
5 Jun	Fake parkrun SB	28:00	61.56	5km
31 May	May Mayhem Virtual 4K PB	22:29	60.52	4km
11 May	Virtual March mile	9:26	52.29	1mi
22 Apr	Virtual 2 miler PB	19:03	56.55	2mi
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
31 Mar	Mad March Virtual 4K	25:40	53.02	4km
27 Mar	Fake parkrun	30:31	55.85	5km
21 Mar	Virtual Aldi Ashby 20 SB	4:02:25	48.82	20mi
2020		Result	WAVA	Distance
8 Aug	Fake parkrun SB	29:52	57.06	5km
23 May	Fetch Virtual Weekend 10 Mile	1:55:16	49.88	10mi
23 May	Fake parkrun	31:25	54.25	5km
16 May	Fetch Virtual Weekend 10 Mile SB	1:51:58	51.35	10mi
16 May	Fake parkrun	30:10	56.49	5km
9 May	Fake parkrun	30:50	55.27	5km
2 May	Fake parkrun	30:53	55.18	5km
25 Apr	Fake parkrun	30:51	55.24	5km
18 Apr	Fake parkrun	31:57	53.34	5km
11 Apr	Fake parkrun	32:50	51.91	5km
31 Mar	The Fetch Five SB	53:21	52.18	5mi
15 Mar	Ashby 20 SB	3:56:28	49.43	20mi
2019		Result	WAVA	Distance
6 Oct	MBNA Chester Marathon SB	5:06:56	50.45	26.2mi
1 Sep	Kenilworth Half Marathon	2:28:06	50.46	13.1mi
25 Aug	BADGERS Atherstone 10k SB	1:17:12	44.64	10km
7 Jul	Leamington Spa Half Marathon	2:22:59	52.27	13.1mi
19 May	Burton 10 SB	1:44:50	54.19	10mi
3 Mar	Warwick Half Marathon SB	2:12:09	55.88	13.1mi
16 Feb	Bedworth parkrun	30:01	55.52	5km
12 Jan	Kingsbury Water parkrun SB	29:01	57.44	5km
6 Jan	Centurion Grand Prix SB	49:55	54.50	5mi
2018		Result	WAVA	Distance
9 Sep	Lichfield 10k SB	59:55	56.86	10km
26 Aug	BADGERS Atherstone 10k	1:02:25	54.58	10km
7 Jul	Birmingham Black Country Half Marathon	2:27:34	50.04	13.1mi
14 Apr	Big Fetch Mile - Dudley SB	8:22	57.01	1mi
8 Apr	Warwick Half Marathon SB	2:10:46	56.47	13.1mi
11 Feb	Keyworth Turkey Trot	2:16:47	53.35	13.1mi
2017		Result	WAVA	Distance
8 Oct	MBNA Chester Metric Marathon PB	2:52:06	53.39	26.2km
24 Sep	Draycote Water 10	1:39:00	56.05	10mi
3 Sep	Kenilworth Half Marathon	2:08:56	56.60	13.1mi
2 Sep	Big Fetch Mile - Derby SB	8:35	54.97	1mi
1 Jul	Big Fetch Mile - Bedford	8:37	54.76	1mi
7 May	Lichfield Half Marathon	2:14:18	54.34	13.1mi
2 Apr	Solihull Half Marathon SB	2:08:01	57.01	13.1mi
19 Mar	Draycote Water 10 PB	1:33:35	58.62	10mi
2016		Result	WAVA	Distance
11 Dec	Keyworth Turkey Trot	2:07:35	56.53	13.1mi
12 Nov	Autumn Shakespeare Half SB	2:07:13	56.70	13.1mi
4 Sep	Kenilworth Half Marathon	2:11:34	54.82	13.1mi
17 Jul	Rugby Half Marathon	2:16:39	52.78	13.1mi
8 May	Bosworth Half Marathon	2:24:10	50.03	13.1mi
2015		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot	2:03:56	57.54	13.1mi
6 Sep	Kenilworth Half Marathon	2:05:46	56.70	13.1mi
4 Jul	Birmingham Black Country Half Marathon	2:13:37	53.37	13.1mi
14 Jun	Two Castles Run SB	57:57	56.87	10km
10 May	Bosworth Half Marathon	2:05:30	56.82	13.1mi
12 Apr	Centurion Grand Prix -15	44:55	58.61	5mi
22 Mar	Warwick Half Marathon SB	2:01:53	57.88	13.1mi
1 Mar	Centurion Grand Prix -15 SB	44:09	59.02	5mi
1 Feb	Centurion Grand Prix -15	44:55	58.02	5mi
4 Jan	Centurion Grand Prix -15	44:22	58.73	5mi
2014		Result	WAVA	Distance
14 Dec	Keyworth Turkey Trot	2:01:41	57.97	13.1mi
7 Dec	Centurion Grand Prix -15	44:43	58.28	5mi
15 Nov	Autumn Shakespeare Half PB	1:57:51	59.86	13.1mi
2 Nov	Centurion Grand Prix -15	45:43	57.00	5mi
28 Sep	Robin Hood Half Marathon	2:04:24	56.71	13.1mi
5 Jul	Birmingham Black Country Half Marathon	2:12:34	53.21	13.1mi
30 Mar	Centurion Grand Prix -14 SB	43:22	60.09	5mi
23 Mar	Warwick Half Marathon	2:01:32	57.46	13.1mi
2 Mar	Centurion Grand Prix -14	44:04	58.58	5mi
2 Feb	Centurion Grand Prix -14	44:41	57.77	5mi
5 Jan	Centurion Grand Prix -14	45:07	57.21	5mi
2013		Result	WAVA	Distance
8 Dec	Keyworth Turkey Trot	2:02:02	57.22	13.1mi
1 Dec	Centurion Grand Prix -14 PB	43:03	59.96	5mi
16 Nov	Autumn Shakespeare Half SB	2:00:00	58.19	13.1mi
3 Nov	Centurion Grand Prix -14	44:07	58.51	5mi
13 Oct	Leicester Half Marathon	2:01:29	57.48	13.1mi
6 Jul	Birmingham Black Country Half Marathon	2:17:19	50.85	13.1mi
9 Jun	Coventry Fun Run PB	31:50	56.14	3.5mi
17 Mar	Warwick Half Marathon	2:07:57	54.06	13.1mi
2012		Result	WAVA	Distance
9 Dec	Keyworth Turkey Trot	2:09:12	53.54	13.1mi
14 Oct	Leicester Half Marathon SB	2:01:28	56.95	13.1mi
16 Sep	National Forest 10K	58:54	54.38	10km
9 Sep	Lichfield 10K SB	57:12	56.00	10km
6 May	Lichfield Half Marathon	2:16:33	50.66	13.1mi
25 Mar	Loughborough Half Marathon	2:12:53	51.60	13.1mi
2011		Result	WAVA	Distance
11 Dec	Keyworth Turkey Trot	2:08:21	53.42	13.1mi
2 Oct	Coventry Half Marathon	2:06:52	54.05	13.1mi
18 Sep	National Forest 10K SB	57:27	55.29	10km
17 Jul	NSPCC Milton Keynes Half Marathon SB	2:06:22	54.26	13.1mi
2 Jul	Birmingham Black Country Half Marathon	2:13:12	51.48	13.1mi
12 Jun	Two Castles Run	57:33	55.19	10km
11 Jun	Conkers parkrun SB	28:29	54.59	5km
8 May	Sheffield Half Marathon	2:12:17	51.84	13.1mi
23 Apr	Conkers parkrun	28:37	54.33	5km
3 Apr	Centurion Grand Prix -11	48:35	52.22	5mi
9 Jan	Centurion Grand Prix -11 SB	46:55	53.66	5mi
2010		Result	WAVA	Distance
12 Dec	Sneyd Striders Xmas Pudding Run SB	1:35:15	54.37	10mi
24 Oct	Birmingham Half Marathon SB	2:02:26	55.55	13.1mi
2 Oct	Fetch Midlands Mile PB	7:43	57.22	1mi
18 Sep	Big Fun Run - Coventry SB	28:32	54.07	5km
12 Sep	Para's 10	1:37:00	53.39	10mi
13 Jun	Long Eaton 5 SB	43:39	57.68	5mi
6 Jun	Two Castles Run SB	58:27	53.92	10km
23 May	Coventry Half Marathon	2:03:00	55.29	13.1mi
25 Apr	Sheffield Half Marathon	2:08:23	52.98	13.1mi
11 Apr	Centurion Grand Prix -10	45:17	55.59	5mi
7 Mar	Centurion Grand Prix -10	45:55	54.43	5mi
7 Feb	Centurion Grand Prix -10	47:24	52.73	5mi
3 Jan	Centurion Grand Prix -10	47:42	52.40	5mi
2009		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot	2:14:25	50.22	13.1mi
6 Dec	Centurion Grand Prix -10	46:37	53.61	5mi
1 Dec	Festive Fetch Five	30:52	47.84	3mi
1 Nov	Centurion Grand Prix -10	46:42	53.52	5mi
11 Oct	Birmingham Half Marathon SB	2:04:48	54.09	13.1mi
13 Sep	Paras 10 - P Company Challenge	1:36:45	53.13	10mi
23 Aug	Hermitage 10k	58:41	53.31	10km
28 Jun	Prestwold 10km SB	56:11	55.68	10km
14 Jun	Long Eaton 5 SB	44:52	55.71	5mi
7 Jun	Two Castles Run	1:00:21	51.84	10km
10 May	Hinckley/Bosworth Half	2:20:42	47.97	13.1mi
3 May	Centurion GP series Race & Presentation	50:39	49.34	5mi
26 Apr	Sheffield Half Marathon	2:17:19	49.16	13.1mi
5 Apr	Centurion Grand Prix -09	49:44	50.25	5mi
15 Mar	Silverstone Half Marathon	2:20:25	47.74	13.1mi
1 Mar	Centurion Grand Prix -09	51:50	47.90	5mi
1 Feb	Centurion Grand Prix -09	48:49	50.86	5mi
4 Jan	Centurion Grand Prix -09	49:17	50.37	5mi
2008		Result	WAVA	Distance
14 Dec	Sneyd Striders Xmas Pudding Run SB	1:36:05	53.14	10mi
7 Dec	Centurion Grand Prix -09	46:40	53.20	5mi
9 Nov	Rugby 10	1:37:28	52.38	10mi
2 Nov	Centurion Grand Prix -09	47:00	52.82	5mi
26 Oct	Birmingham Half Marathon	2:05:42	53.33	13.1mi
19 Oct	Leicester Half Marathon SB	2:03:57	54.08	13.1mi
7 Sep	Adidas women's 5k challenge SB	26:26	57.59	5km
31 Aug	Hermitage 10k	59:43	52.04	10km
20 Aug	Hinckley LOROS 5K	28:31	53.38	5km
21 Jun	West Midlands Fetch Mile Challenge SB	8:01	54.35	1mi
15 Jun	Long Eaton 5 SB	43:17	57.36	5mi
8 Jun	Two Castles Run	56:42	54.81	10km
6 May	Silverstone 10k EMGP Series	57:47	53.78	10km
5 May	Fetch East Midlands Mile	8:20	52.28	1mi
20 Apr	Derby 10K SB	55:58	55.52	10km
6 Apr	Centurion Grand Prix	46:38	53.24	5mi
2 Mar	Centurion Grand Prix -08	44:57	54.89	5mi
3 Feb	Centurion Grand Prix -08	45:15	54.53	5mi
6 Jan	Centurion Grand Prix -08	47:21	52.11	5mi
2007		Result	WAVA	Distance
4 Nov	Centurion Grand Prix -08 SB	43:42	56.46	5mi
7 Oct	Centurion Grand Prix -08	44:26	55.53	5mi
16 Sep	Women's Hydro Active - Birmingham 5k SB	25:12	60.06	5km
9 Sep	Hermitage 10k	1:00:12	51.30	10km
1 Jul	Coleshill Team Triathelon	29:04	52.07	5km
3 Jun	Race for Life - Sheffield	26:33	57.01	5km
6 May	Royal British Legion 10km SB	55:06	56.05	10km
18 Feb	Tamworth Heart 10K	55:09	55.67	10km
2006		Result	WAVA	Distance
15 Oct	University of Birmingham 5K SB	26:28	56.89	5km
3 Sep	Birmingham Hydro Active Women's Challenge	26:58	55.84	5km
16 Jul	Race for Life	26:53	56.01	5km
2 Jul	Bournville Harriers 10K	1:02:13	49.35	10km
11 Jun	Two Castles Run	59:33	51.56	10km
6 Jun	Fetch Five - Run For Your Soul 3 PB	32:16	44.98	3mi
21 May	The Asics Cure Leukaemia Run	54:33	56.28	10km
10 May	Kingsbury Classic 10k	56:52	53.99	10km
19 Feb	Tamworth Heart Runners 10K PB	54:12	56.35	10km
2005		Result	WAVA	Distance
23 Oct	Birmingham University 5k PB	24:43	60.63	5km
2 Oct	Cancer Research Blenheim 10k SB	54:20	56.21	10km
4 Sep	Birmingham Hydro Active Women's Challenge	25:40	58.39	5km
17 Jul	Race For Life - Birmingham East	25:24	59.00	5km
22 May	Cure Luekaemia	55:02	55.50	10km
20 Feb	Tamworth Heart Runners 10K	1:02:02	49.00	10km
2004		Result	WAVA	Distance
4 Sep	Birmingham Flora Run SB	28:56	51.59	5km
18 Jul	Race For Life - Birmingham East	29:08	51.23	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	81	57	49	55	71	31	36	61	23	0	0	0	464
2023	135	125	140	130	106	136	145	168	152	0	0	0	1237
2023	10	6	0	0	0	0	0	0	0	0	0	0	17
2022	51	46	70	43	44	33	50	61	51	47	38	46	580
2022	130	160	142	105	130	105	175	143	120	110	150	130	1600
2022	60	59	35	46	60	73	0	0	0	23	36	10	402
2021	17	18	20	44	48	76	48	67	87	47	59	80	611
2021	0	0	0	0	0	0	0	0	1.6	0	0	0	1.6
2021	114	151	142	133	135	135	140	142	158	134	130	121	1635
2021	0	16	27	52	30	26	55	42	53	55	40	40	437
2020	37	30	12	7	24	8	6	25	1	21	16	52	239
2020	0	0	0	0	0	0	0	0.4	0	0	0	0	0.4
2020	88	117	110	136	150	140	130	130	135	137	129	100	1502
2019	0	13	7	65	22	2	16	53	2	2	3	33	217
2019	0	0	0	0	0	0	0	0.5	0	0	0	0	0.5
2019	101	100	103	84	112	103	122	75	110	110	119	111	1250
2019	0	0	0	0	20	0	0	0	0	0	0	0	20
2018	2	17	12	8	9	3	4	39	0	32	20	34	180
2018	119	100	100	91	115	118	109	100	40	65	48	82	1088
2018	0	0	0	0	23	0	0	94	0	0	0	0	117
2017	0	0	0	1	0	0	11	0	0	0	4	9	24
2017	100	117	118	115	118	78	78	103	95	87	92	110	1212
2017	0	0	0	0	0	0	0	26	0	0	0	0	26
2016	3	0	5	0	0	0	2	0	1	0	0	3	15
2016	107	106	126	126	111	107	103	93	108	120	107	101	1314
2015	3	0	0	1	21	0	0	1	11	0	0	5	42
2015	0	0	0	0	0	0	0	0	0	1	0	0	1
2015	105	104	114	122	112	116	110	92	101	110	118	103	1307
2015	0	0	0	0	0	27	0	0	0	0	0	0	27
2014	0	0	5	4	0	1	1	0	0	2	0	0	13
2014	80	100	100	80	105	120	110	103	107	105	107	104	1221
2014	0	0	0	0	0	0	45	134	0	0	0	0	178
2013	78	86	58	36	91	90	88	102	106	106	90	90	1021
2013	0	0	0	0	0	0	0	57	0	0	0	0	57
2012	0	0	0	0	0	27	3	3	0	9	3	0	45
2012	68	57	58	84	45	74	90	74	95	71	80	65	860
2011	0	0	4	0	0	0	0	0	0	0	0	0	4
2011	55	0	10	72	73	64	74	72	92	75	92	76	756
2010	86	97	102	107	106	85	96	58	103	85	93	56	1073
2009	0	0	0	0	0	0	0	0	0.6	0	0	0	0.6
2009	77	84	72	100	65	96	95	100	119	89	104	92	1092
2009	0	0	0	0	0	0	6	23	0	0	0	0	30
2008	0	0	0	0	0	0	0	0	0	19	7	0	26
2008	57	58	64	45	50	60	70	36	98	103	92	77	810
2007	0	0	0	0	0	0	0	15	0	0	0	0	15
2007	15	45	45	56	47	36	58	70	67	75	64	17	595
2006	1.4	1.3	0	0	0	0	0	0	0	0	0	0	2.7
2006	40	35	25	36	54	37	25	37	40	15	17	25	387
2005	0	0	0	0	21	0	0	0	0	0	0	7	28

Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10
0mi, 1:07:31 Cross - Weights Usual Monday workout..... Deadlifts: Warm up weights, then working weight of 57kg bar reps 8/8/8 Flypress 8kg dumbbells reps 15/15/15/15 Close grip bench press 8kg dumbbells reps 15/15/15/15 Shoulder press 8kg dumbbells reps 15/15/15/15 Biceps curls with easy curl bar 12kg reps 15/15/15/15 Palms facing bent over rows 10kg dumbbells reps 15/15/15/15 Hamstring curls (using door anchor + black resistance band) reps 20/20/20/20 Press ups: 4 sets of 10 reps [1 min rest between sets] Finishing with... Dumbbell calf raises 10kg dumbbells (+ black resistance band) reps 30/30/30/30 and in the rest period between the calf raises... Lat pull downs (using black resistance band) reps 10/10/10 4th Sep 2023, 6:37pm Autumnleaves wrote: Good work :) 4th Sep 2023, 7:35pm Ness wrote: Thanks 😊 Add a comment 0.2mi, 1:00:00 Cross - Gardening Tidying up the back garden. Still lots to do..... 1) 0.23mi - 1:00:00(4:15:37/mi) 75/94bpm [19171b/mi] 159cal 1/73rpm Add a comment 6mi, 1:05:05 Run - Easy Nice gentle leg loosener to start the week. Enjoyed that..... 1) 1mi - 11:23(11:23/mi) 124/139bpm [1411b/mi] 96cal 2) 1mi - 10:51(10:51/mi) 135/147bpm [1465b/mi] 102cal 3) 1mi - 10:48(10:48/mi) 133/146bpm [1436b/mi] 101cal 4) 1mi - 10:30(10:30/mi) 128/135bpm [1345b/mi] 92cal 5) 1mi - 10:29(10:29/mi) 135/141bpm [1415b/mi] 98cal 6) 1mi - 11:03(11:03/mi) 134/145bpm [1480b/mi] 103cal 7) 0mi - 1(9:31/mi) 140/140bpm [1333b/mi] 4th Sep 2023, 7:23am Autumnleaves wrote: Good morning :) 4th Sep 2023, 8:06am EvilPixie wrote: well done nice miles 4th Sep 2023, 8:23am Ness wrote: Good morning, both! Thanks x 4th Sep 2023, 8:27am Alice the Camel wrote: Lovely morning for it! 4th Sep 2023, 8:33am Ness wrote: It was! Hopefully it's going to be good all week!😊 4th Sep 2023, 8:47am Sigh wrote: Smashing, well done! 4th Sep 2023, 8:53am Ness wrote: Thanks 😊 4th Sep 2023, 1:30pm Night-owl wrote: Great running 4th Sep 2023, 1:35pm Ness wrote: Thanks x Add a comment	0mi, 45:00 Cross - Gardening Short stint of weeding and tidying. Bit warm so I didn't stay out for long. 1) 0.02mi - 38:04(25:47:59/mi) 77/99bpm [119194b/mi] 113cal 2) 0mi - 6:57(24:09:32/mi) 71/81bpm [102916b/mi] 15cal 2/83rpm Add a comment 3.4mi, 1:00:59 Walk - General Shopping and then walk home. Very warm! 1) 1mi - 18:15(18:15/mi) 82/103bpm [1496b/mi] 86cal 59/70rpm 2) 1mi - 18:01(18:01/mi) 96/109bpm [1730b/mi] 98cal 57/65rpm 3) 1mi - 17:20(17:20/mi) 99/111bpm [1716b/mi] 86cal 60/88rpm 4) 0.4mi - 7:23(18:21/mi) 93/105bpm [1706b/mi] 30cal 57/66rpm Add a comment 3mi, 50:47 Walk - General Walk in to town for breakfast..... 1) 1mi - 17:40(17:40/mi) 71/90bpm [1254b/mi] 87cal 59/75rpm 2) 1mi - 16:56(16:56/mi) 84/98bpm [1422b/mi] 79cal 61/65rpm 3) 0.96mi - 16:11(16:47/mi) 94/114bpm [1578b/mi] 72cal 62/88rpm Add a comment 5mi, 49:34 Run - General 1 mile warm up and then 30 minutes tempo. 1 mile cool down. Felt strong! Quite pleased with that... 1) 1mi - 10:16(10:16/mi) 129/150bpm [1323b/mi] 99cal 2) 1mi - 9:27(9:27/mi) 148/154bpm [1400b/mi] 96cal 3) 1mi - 9:35(9:35/mi) 148/158bpm [1417b/mi] 94cal 4) 1mi - 9:53(9:53/mi) 154/160bpm [1522b/mi] 100cal 5) 1mi - 10:21(10:21/mi) 154/162bpm [1595b/mi] 104cal 6) 0mi - 2(7:01/mi) 153/153bpm [1073b/mi] 5th Sep 2023, 7:12am Sigh wrote: Excellent, well done! 5th Sep 2023, 7:12am Ness wrote: Thanks, Sigh 😊 5th Sep 2023, 7:24am Autumnleaves wrote: Nice one 5th Sep 2023, 7:25am EvilPixie wrote: Nicely done 5th Sep 2023, 7:26am Rosehip wrote: Well done :) 5th Sep 2023, 7:28am Lip Gloss wrote: Looks good x 5th Sep 2023, 7:36am Alice the Camel wrote: Great pace! 5th Sep 2023, 7:47am Ness wrote: Thanks 😊 x 5th Sep 2023, 8:43am Velociraptor wrote: Well done :) 5th Sep 2023, 8:53am Ness wrote: Thanks x 5th Sep 2023, 6:00pm JCB wrote: ⭐️ 5th Sep 2023, 6:02pm Ness wrote: :) Add a comment	0mi, 1:01:51 Cross - Weights -Dumbbell step up (Reebok step on wooden blocks to raise it about 10 inch height) 10kg dumbbells reps 15/15/15/15 -Stiff legged deadlifts 10kg reps 15/15/15/15 -Lateral raises 3kg dumbbells reps 15/15/15/15 -Dumbbell calf raises 10kg dumbbells reps 30/30/30/30 -Dumbbell shrugs 10kg dumbbells reps 15/15/15/15 -Barbell back squats (Heels raised on boards about 1 inch) 14.5kg bar reps 15/15/15/15 -Dumbbell side bends 10kg dumbbells reps 15/15/15/15 -Press ups, 4 sets of 10 -Hamstring curls 2kg ankle weights reps 20/20/20/20 [1 min rest between sets] Finishing with... Biceps curls with easy curl bar, 12kgs reps 15/15/15/15 and in the rest period between the biceps curls... Lat pull downs (using black resistance band) reps 10/10/10 Add a comment 0mi, 8:43 Cross - Sets - Pull Ups Pull-ups. Warm up exercises and sets of band assisted pull-up. Add a comment 8mi, 1:30:49 Run - Long Run Getting the miles in because the next couple of days might be busy. Enjoyed it despite my legs being a bit tired. George Eliot's statue looked creepy in the mist.... 1) 1mi - 11:53(11:53/mi) 122/137bpm [1449b/mi] 97cal 2) 1mi - 11:20(11:20/mi) 123/132bpm [1394b/mi] 88cal 3) 1mi - 11:01(11:01/mi) 122/131bpm [1344b/mi] 87cal 4) 1mi - 11:04(11:04/mi) 129/137bpm [1429b/mi] 92cal 5) 1mi - 11:26(11:26/mi) 137/148bpm [1567b/mi] 98cal 6) 1mi - 11:19(11:19/mi) 129/138bpm [1460b/mi] 90cal 7) 1mi - 11:09(11:09/mi) 128/142bpm [1428b/mi] 93cal 8) 1mi - 11:33(11:33/mi) 132/146bpm [1525b/mi] 96cal 9) 0mi - 3(9:38/mi) 130/130bpm [1253b/mi] 6th Sep 2023, 9:02am EvilPixie wrote: a day for tired legs! well done and yes that statue is scary! 6th Sep 2023, 9:56am Sigh wrote: Well done! 6th Sep 2023, 12:22pm Ness wrote: Thanks 😊 6th Sep 2023, 12:23pm Fenland Flier wrote: It's not compulsory to get the miles in if you have tired legs. If it's the miles you want you're already in front of your target mileage, take a rest when it's needed. 6th Sep 2023, 12:26pm Ness wrote: Thanks, FF. Good advice. Extra commitments for the next day or two mean I will be taking a break from running. 6th Sep 2023, 1:37pm Autumnleaves wrote: Sounds like a little rest might be just what you need x 6th Sep 2023, 1:51pm Ness wrote: Thanks, AL. Tomorrow I'm helping out at an event but I'm going to make sure I rest on Friday. 6th Sep 2023, 4:28pm Velociraptor wrote: Well done :) 6th Sep 2023, 4:31pm Ness wrote: Thanks x Add a comment	0.8mi, 27:36 Walk - General Taking down race/ event signage as the race was finishing.... 1) 0.79mi - 27:36(35:02/mi) 96/119bpm [3363b/mi] 142cal 26/87rpm Add a comment 2.3mi, 27:25 Run - General Run walk of the section of the course I'd missed. Upped my pace to make sure I got back in time for the race start! 1) 1mi - 13:02(13:02/mi) 123/143bpm [1602b/mi] 97cal 2) 1mi - 11:53(11:53/mi) 132/158bpm [1569b/mi] 95cal 3) 0.27mi - 2:31(9:22/mi) 156/160bpm [1461b/mi] 26cal 7th Sep 2023, 6:24pm Sigh wrote: Well done! 7th Sep 2023, 6:25pm Ness wrote: Thanks. Add a comment 3.4mi, 48:57 Walk - General First walk through of the course where I took a wrong turn and got lost! Fun though... 1) 1mi - 15:15(15:15/mi) 120/148bpm [1831b/mi] 104cal 62/84rpm 2) 1mi - 13:26(13:26/mi) 131/154bpm [1760b/mi] 102cal 70/85rpm 3) 1mi - 15:16(15:16/mi) 114/122bpm [1741b/mi] 82cal 65/69rpm 4) 0.35mi - 5:00(14:14/mi) 120/142bpm [1707b/mi] 33cal 67/85rpm 7th Sep 2023, 6:22pm Sigh wrote: Well volunteered! 7th Sep 2023, 6:23pm Ness wrote: Thanks, Sigh. Add a comment	0mi, 1:09:01 Cross - Weights Bench press - Warm up sets then full weight sets at 29kgs. Reps 15/15/15 [Form better. Felt much stronger!] Leg extensions warm up weights then 22.5kg reps 15/15/15/15 Bent over rows (leaning on bench one arm at a time) 10kg dumbbells reps 15/15/15/15 Resistance band rear delt pulls with black band reps 15/15/15/15 Biceps curls 12kg curl bar reps 15/15/15/15 Two arm lying triceps extensions 8kg dumbbells reps 15/15/15/15 Press ups 10/10/10/10 Hamstring curls (using door anchor + black resistance band) reps 20/20/20/20 Finishing with... Dumbbell calf raises 10kg dumbbells (+black resistance band) reps 30/30/30/30 and in the rest period between the calf raises... Lat pull downs (black resistance band) reps 10/10/10 8th Sep 2023, 5:30pm Autumnleaves wrote: Well done 👏 8th Sep 2023, 5:33pm Ness wrote: Thanks, AL. Ooh and good luck for Sunday! 🍀 Putting that here now in case I forget! 😉x 8th Sep 2023, 6:01pm Autumnleaves wrote: Thanks ❤️ Add a comment	0.3mi, 5:00 Walk - General Cool down after my run.... 1) 0.3mi - 5:00(16:39/mi) 111/127bpm [1849b/mi] 34cal 60/66rpm Add a comment 2.6mi, 28:40 Run - Easy Only time for a short one before taking mum out for breakfast and shopping...... 1) 1mi - 11:29(11:29/mi) 133/148bpm [1527b/mi] 100cal 2) 1mi - 10:56(10:56/mi) 133/146bpm [1455b/mi] 96cal 3) 0.6mi - 6:15(10:26/mi) 133/143bpm [1388b/mi] 54cal 9th Sep 2023, 11:56am Sigh wrote: Well done! 9th Sep 2023, 11:57am Ness wrote: Thanks 😊 9th Sep 2023, 12:04pm EvilPixie wrote: Well done 9th Sep 2023, 12:06pm Ness wrote: Thanks x 9th Sep 2023, 12:27pm Velociraptor wrote: Well done :) 9th Sep 2023, 12:36pm Autumnleaves wrote: That is short for you ;) 9th Sep 2023, 12:45pm Ness wrote: True, AL! 😁 9th Sep 2023, 1:59pm Rosehip wrote: Well done, nice to do a little one sometimes :) 9th Sep 2023, 2:14pm Ness wrote: Thanks. Had to be short because of taking mum shopping today. Also cos of tomorrow's race. Add a comment	13.2mi, 2:21:05 Run - Race Kenilworth Half Marathon. Was such fun! Kept pace down cos it was so hot but really enjoyed it!!!!! Will blog later.... 1) 1mi - 10:20(10:20/mi) 134/146bpm [1384b/mi] 95cal 2) 1mi - 10:31(10:31/mi) 137/148bpm [1440b/mi] 96cal 3) 1mi - 10:41(10:41/mi) 142/152bpm [1517b/mi] 98cal 4) 1mi - 10:41(10:41/mi) 144/151bpm [1540b/mi] 99cal 5) 1mi - 10:31(10:31/mi) 145/157bpm [1524b/mi] 98cal 6) 1mi - 11:02(11:02/mi) 150/162bpm [1655b/mi] 104cal 7) 1mi - 10:46(10:46/mi) 151/165bpm [1626b/mi] 101cal 8) 1mi - 10:50(10:50/mi) 154/162bpm [1668b/mi] 102cal 9) 1mi - 10:43(10:43/mi) 149/167bpm [1596b/mi] 93cal 10) 1mi - 10:54(10:54/mi) 153/163bpm [1668b/mi] 98cal 11) 1mi - 10:40(10:40/mi) 155/164bpm [1654b/mi] 98cal 12) 1mi - 10:42(10:42/mi) 160/169bpm [1711b/mi] 104cal 13) 1mi - 10:32(10:32/mi) 162/172bpm [1706b/mi] 102cal 14) 0.22mi - 2:14(10:03/mi) 167/174bpm [1680b/mi] 23cal 10th Sep 2023, 1:52pm Idristhedragon wrote: Well done 👏 I’m glad you enjoyed it 😃 10th Sep 2023, 1:54pm EvilPixie wrote: Excellent well done 10th Sep 2023, 1:58pm Autumnleaves wrote: Well done Ness! 10th Sep 2023, 2:04pm Ness wrote: Thanks, all. x 10th Sep 2023, 2:05pm Fenland Flier wrote: More like long slow run pace, well done and very sensible. 10th Sep 2023, 2:07pm Ness wrote: That's what I thought, FF. Too hot for anything else! 10th Sep 2023, 2:14pm Sigh wrote: Well done! 10th Sep 2023, 2:38pm clare1976 wrote: Brilliant well done and well paced for the conditions. You looked strong finishing xx 10th Sep 2023, 3:26pm Ness wrote: Thanks x x 10th Sep 2023, 3:34pm Velociraptor wrote: Excellent :) That was my PB course once. In 2006. 10th Sep 2023, 3:38pm Ness wrote: Thanks, Vrap! That's an impressive PB! 10th Sep 2023, 3:53pm GlennR wrote: Excellent. 10th Sep 2023, 4:00pm laterunner wrote: Well done 10th Sep 2023, 4:12pm minardi wrote: Brilliant x 10th Sep 2023, 4:19pm Ness wrote: Thanks x 10th Sep 2023, 5:30pm JCB wrote: Well done! 🙂 Wise choice re taking it easy in the heat. 10th Sep 2023, 5:34pm Alice the Camel wrote: Super run! 10th Sep 2023, 5:45pm Ness wrote: Thanks x 11th Sep 2023, 7:19pm Rosehip wrote: Nicely controlled :) 11th Sep 2023, 8:27pm Ness wrote: Thanks x Add a comment
Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17
0mi, 1:08:31 Cross - Weights Garmin got very confused because I had to pause session for changing equipment and a couple of phone calls from mum. HR trace is very odd! Session went well, particularly considering yesterday's race..... Deadlifts: Warm up weights, then working weight of 57kg bar reps 8/8/8 Pull-ups. Warm up exercises and sets of band assisted pull-up. (Missed on Saturday) Flypress 8kg dumbbells reps 15/15/15/15 Close grip bench press 8kg dumbbells reps 15/15/15/15 Shoulder press 8kg dumbbells reps 15/15/15/15 Biceps curls with easy curl bar 12kg reps 15/15/15/15 Palms facing bent over rows 10kg dumbbells reps 15/15/15/15 Hamstring curls (using door anchor + black resistance band) reps 20/20/20/20 Press ups: 4 sets of 10 reps [1 min rest between sets] Finishing with... Dumbbell calf raises 10kg dumbbells (+ black resistance band) reps 30/30/30/30 and in the rest period between the calf raises... Lat pull downs (using black resistance band) reps 10/10/10 11th Sep 2023, 5:09pm Autumnleaves wrote: Good work! 11th Sep 2023, 5:10pm Ness wrote: Thanks x Add a comment 3.9mi, 45:05 Run - Recovery Run Recovery run. Slower than I would have liked cos I got stung by a wasp in the second mile.... 1) 1mi - 11:49(11:49/mi) 129/148bpm [1523b/mi] 102cal 2) 1mi - 11:40(11:40/mi) 126/136bpm [1470b/mi] 94cal 3) 1mi - 11:17(11:17/mi) 125/134bpm [1411b/mi] 91cal 4) 0.91mi - 10:19(11:21/mi) 130/138bpm [1475b/mi] 89cal 11th Sep 2023, 7:16am EvilPixie wrote: Recovery runs are supposed to be slow! Hope the sting isn't too bad Well done 👍 11th Sep 2023, 7:16am Lip Gloss wrote: Oh no, hope you don’t get a reaction 11th Sep 2023, 7:27am Alice the Camel wrote: Ouch! Hope it’s not sore 11th Sep 2023, 7:52am Ness wrote: Thanks x Think I managed to get some cooling spray on it quickly enough. It hasn't reacted as badly as I normally do when I get stung so 🤞 11th Sep 2023, 8:12am Sigh wrote: Oh no! Hope you have something to treat it with x 11th Sep 2023, 8:41am Ness wrote: I do thanks, Sigh. 11th Sep 2023, 8:49am Velociraptor wrote: 🐝 😯 Heal strong. 11th Sep 2023, 8:59am Ness wrote: Thanks, Vrap x 11th Sep 2023, 9:39am Fenland Flier wrote: Agree with EP, I hope the sting doesn't irritate you too much. 11th Sep 2023, 9:39am Autumnleaves wrote: Sorry about the wasp sting - but that is perfect recovery pace! 11th Sep 2023, 10:44am Ness wrote: Thanks x 11th Sep 2023, 2:11pm JCB wrote: Cripes! Glad you’re okay. Are there a lot of wasps? 11th Sep 2023, 4:46pm Ness wrote: There seemed to be a few around , particularly near the pool. I'll remember insect repellent for now and hope we have a snap of cold weather soon to kill them off! 12th Sep 2023, 4:21pm JCB wrote: Good idea about the repellent. 👍 Add a comment	0.8mi, 15:00 Walk - General Only a short walk today. Shopping in the rain! 1) 0.75mi - 15:00(19:59/mi) 64/80bpm [1279b/mi] 57cal 55/68rpm Add a comment 5mi, 54:51 Run - Easy Legs felt a bit tired still after yesterday's deadlifts so took it easy. Will do speedwork session later on in the week.... 1) 1mi - 11:20(11:20/mi) 126/139bpm [1428b/mi] 95cal 2) 1mi - 10:55(10:55/mi) 132/141bpm [1441b/mi] 98cal 3) 1mi - 10:49(10:49/mi) 130/137bpm [1405b/mi] 96cal 4) 1mi - 10:43(10:43/mi) 131/138bpm [1403b/mi] 97cal 5) 1mi - 11:05(11:05/mi) 135/148bpm [1495b/mi] 101cal 12th Sep 2023, 7:36am Autumnleaves wrote: Morning - a wet run? 12th Sep 2023, 7:37am Ness wrote: Yes it was! Fun though. 12th Sep 2023, 7:43am EvilPixie wrote: I too had deadlift legs! Was a tad damp 12th Sep 2023, 7:45am Sigh wrote: Well done! 12th Sep 2023, 8:07am Ness wrote: Thanks 😊 12th Sep 2023, 8:21am Alice the Camel wrote: 👍 12th Sep 2023, 8:26am Velociraptor wrote: Well done :) 12th Sep 2023, 9:26am Ness wrote: Thanks 😊 x 12th Sep 2023, 10:43am geordiegirl wrote: Well done 12th Sep 2023, 10:57am Ness wrote: Thanks, GG x Add a comment	0mi, 1:04:31 Cross - Weights - Dumbbell step up (Reebok step on wooden blocks to raise it about 10 inch height) 10kg dumbbells reps 15/15/15/15 -Stiff legged deadlifts 10kg reps 15/15/15/15 -Lateral raises 3kg dumbbells reps 15/15/15/15 -Dumbbell calf raises 10kg dumbbells reps 30/30/30/30 -Dumbbell shrugs 10kg dumbbells reps 15/15/15/15 -Barbell back squats (Heels raised on boards about 1 inch) 12kg bar reps 15/15/15/15 -Dumbbell side bends 10kg dumbbells reps 15/15/15/15 -Press ups, 4 sets of 10 -Hamstring curls 2kg ankle weights reps 20/20/20/20 [1 min rest between sets] Finishing with... Biceps curls with easy curl bar, 12kgs reps 15/15/15/15 and in the rest period between the biceps curls... Lat pull downs (using black resistance band) reps 10/10/10 13th Sep 2023, 4:09pm EvilPixie wrote: good work 13th Sep 2023, 4:09pm EvilPixie wrote: good work 13th Sep 2023, 4:09pm Autumnleaves wrote: Good session :) 13th Sep 2023, 4:15pm Ness wrote: Thanks x Add a comment 0mi, 6:42 Cross - Sets - Pull Ups Band assisted pull-ups 13th Sep 2023, 4:09pm Autumnleaves wrote: :) Add a comment 8mi, 1:24:32 Run - Long Run Legs felt better today. Seem to have finally recovered after the heat of the weekend. Happy with that.... 1) 1mi - 10:59(10:59/mi) 124/142bpm [1362b/mi] 99cal 2) 1mi - 10:41(10:41/mi) 133/148bpm [1420b/mi] 94cal 3) 1mi - 10:14(10:14/mi) 134/142bpm [1371b/mi] 88cal 4) 1mi - 10:28(10:28/mi) 135/141bpm [1412b/mi] 97cal 5) 1mi - 10:49(10:49/mi) 140/149bpm [1514b/mi] 107cal 6) 1mi - 10:21(10:21/mi) 139/147bpm [1439b/mi] 96cal 7) 1mi - 10:21(10:21/mi) 140/148bpm [1448b/mi] 100cal 8) 1mi - 10:38(10:38/mi) 140/149bpm [1489b/mi] 101cal 9) 0mi - 2(8:22/mi) 137/138bpm [1146b/mi] 13th Sep 2023, 7:35am EvilPixie wrote: Well done 13th Sep 2023, 7:37am Ness wrote: Thanks x 13th Sep 2023, 7:38am Alice the Camel wrote: Well done! A bit cooler today 13th Sep 2023, 7:41am Ness wrote: Thanks, AtC, yes much cooler and I certainly noticed that! 13th Sep 2023, 7:54am Velociraptor wrote: Well done :) 13th Sep 2023, 8:09am Autumnleaves wrote: Good work x 13th Sep 2023, 8:37am Ness wrote: Thanks 😊 13th Sep 2023, 8:59am Sigh wrote: Well done! 13th Sep 2023, 10:31am Rosehip wrote: Well bounced back :) 13th Sep 2023, 11:50am Ness wrote: Thanks 😊 13th Sep 2023, 2:54pm JCB wrote: Nice! 🙂 13th Sep 2023, 4:06pm Ness wrote: Thanks 😊 Add a comment	0.4mi, 4:32 Walk - General Was meant to be a cool down walk. Probably should change this to run cos mainly what I did.... !🙄 1) 0.36mi - 4:32(12:34/mi) 120/130bpm [1509b/mi] 38cal 70/87rpm Add a comment 8mi, 1:27:46 Run - Long Run Checking a slightly different route out for autumn/winter running. Managed to get run done before the rain set in.... 1) 1mi - 11:13(11:13/mi) 133/148bpm [1493b/mi] 95cal 2) 1mi - 11:03(11:03/mi) 137/150bpm [1514b/mi] 100cal 3) 1mi - 10:47(10:47/mi) 128/135bpm [1381b/mi] 89cal 4) 1mi - 11:15(11:15/mi) 135/143bpm [1519b/mi] 104cal 5) 1mi - 11:04(11:04/mi) 135/145bpm [1495b/mi] 101cal 6) 1mi - 11:07(11:07/mi) 134/147bpm [1490b/mi] 101cal 7) 1mi - 10:43(10:43/mi) 126/143bpm [1350b/mi] 86cal 8) 1mi - 10:32(10:32/mi) 137/148bpm [1442b/mi] 96cal 9) 0mi - 1(6:31/mi) 124/124bpm [809b/mi] 14th Sep 2023, 8:47am EvilPixie wrote: nicely done - you'll smash Chester 14th Sep 2023, 8:47am Mrs Jigs (Luverlylegs) wrote: Nice even miles Ness. 14th Sep 2023, 8:50am Ness wrote: Thanks both x x 14th Sep 2023, 9:34am Velociraptor wrote: Well done :) 14th Sep 2023, 9:39am Fenland Flier wrote: Nice. 14th Sep 2023, 9:51am Alice the Camel wrote: Good pace x 14th Sep 2023, 10:06am Night-owl wrote: Well done 14th Sep 2023, 11:01am Ness wrote: Thanks, all! 😊 14th Sep 2023, 11:44am Sigh wrote: Well done, good to plan ahead for Winter. 14th Sep 2023, 11:46am Ness wrote: Thanks 😊 14th Sep 2023, 12:25pm Autumnleaves wrote: Good work :) 14th Sep 2023, 12:27pm Ness wrote: Thanks AL 😊 14th Sep 2023, 4:18pm JCB wrote: Almost like a witch’s hat. 😀 14th Sep 2023, 4:56pm Ness wrote: Lol 😂 Yes. It does! :) 14th Sep 2023, 5:36pm Rosehip wrote: Good work :) 14th Sep 2023, 5:42pm Ness wrote: Thanks, Rosehip x Add a comment	0mi, 1:10:02 Cross - Weights Bench press - Warm up sets then full weight sets at 29kgs. Reps 15/15/15 Leg extensions warm up weights then 22.5kg reps 15/15/15/15 Bent over rows (leaning on bench one arm at a time) 10kg dumbbells reps 15/15/15/15 Resistance band rear delt pulls with black band reps 15/15/15/15 Biceps curls 12kg curl bar reps 15/15/15/15 Two arm lying triceps extensions 8kg dumbbells reps 15/15/15/15 Press ups 10/10/10/10 Hamstring curls (using door anchor + black resistance band) reps 20/20/20/20 Finishing with... Dumbbell calf raises 10kg dumbbells (+black resistance band) reps 30/30/30/30 and in the rest period between the calf raises... Lat pull downs (black resistance band) reps 10/10/10 15th Sep 2023, 6:29pm Autumnleaves wrote: Good session 15th Sep 2023, 6:43pm Ness wrote: Thanks 😊 16th Sep 2023, 3:25pm JCB wrote: I am about to pass out just reading it! 🤣 16th Sep 2023, 3:26pm JCB wrote: Well done! 🏆 16th Sep 2023, 4:02pm Ness wrote: Thanks 😉😀 Add a comment 2.4mi, 41:32 Walk - General A lovely gentle stroll in the woods. Looking for muntjac. Only saw one...... 1) 1mi - 17:54(17:54/mi) 100/117bpm [1790b/mi] 104cal 59/68rpm 2) 1mi - 17:55(17:55/mi) 87/104bpm [1559b/mi] 78cal 60/65rpm 3) 0.35mi - 5:43(16:30/mi) 83/95bpm [1369b/mi] 25cal 62/68rpm 15th Sep 2023, 8:05am geordiegirl wrote: What a lovely start to the day. We don’t get muncjac here we have lots of roe deer, we often see muncjac when we’re at the boat. 15th Sep 2023, 8:16am Sigh wrote: Smashing! 15th Sep 2023, 8:18am Ness wrote: It was a lovely start to the day. How lovely to see roe deer. None of those in my local woods. The muntjac are very shy. I think the number of dogs being walked makes them more timid. Hope you have a good day x Add a comment	0mi, 1:00:06 Cross - Body Pump Mr Ness forgot i was tapering so made up my pre-workout drink. Seemed a shame to waste it! 🙄🤣 Opted for usual body pump session with slightly lower weights ... 1. Warm up- straight bar (bar @ 10kg) 2. Squats/legs- straight bar (bar @ 12kg) 3. Chest- straight bar (bar @ 10kgs) 4. Back/glutes/hamstrings- straight bar (bar @ 12kg) 5. Arms/triceps- curl bar (bar @ 8kg) 6. Arms/biceps- curl bar (bar @ 8kg) 7. Legs/lunges- straight bar (bar @ 12kg) 8. Shoulders/arms- 3kg dumbbells in each hand 9. Core- 2.5kg weight plate for resistance 10. Stretch and cool down 16th Sep 2023, 4:26pm Autumnleaves wrote: Too early - awaits notes 16th Sep 2023, 4:26pm Ness wrote: :) Add a comment 0mi, 7:42 Cross - Sets - Pull Ups Usual band assisted pull-ups. Add a comment 14mi, 2:33:45 Run - Long Run Had to fit this in before taking mum for her covid booster vaccination so started out earlier than I would have liked. Back to using a torch for first half hour of run. Felt better than when I did this route two weeks ago..... 1) 1mi - 11:35(11:35/mi) 127/140bpm [1471b/mi] 98cal 2) 1mi - 11:13(11:13/mi) 126/133bpm [1413b/mi] 92cal 3) 1mi - 10:41(10:41/mi) 130/142bpm [1390b/mi] 92cal 4) 1mi - 10:46(10:46/mi) 123/141bpm [1324b/mi] 84cal 5) 1mi - 10:43(10:43/mi) 129/144bpm [1383b/mi] 88cal 6) 1mi - 11:10(11:10/mi) 132/147bpm [1474b/mi] 92cal 7) 1mi - 11:13(11:13/mi) 133/143bpm [1491b/mi] 95cal 8) 1mi - 11:04(11:04/mi) 135/141bpm [1494b/mi] 95cal 9) 1mi - 10:58(10:58/mi) 137/142bpm [1503b/mi] 95cal 10) 1mi - 11:03(11:03/mi) 140/151bpm [1547b/mi] 97cal 11) 1mi - 10:48(10:48/mi) 139/146bpm [1500b/mi] 92cal 12) 1mi - 10:51(10:51/mi) 138/146bpm [1496b/mi] 93cal 13) 1mi - 10:51(10:51/mi) 139/147bpm [1508b/mi] 91cal 14) 1mi - 10:48(10:48/mi) 136/150bpm [1469b/mi] 98cal 15) 0mi - 2(8:10/mi) 142/142bpm [1159b/mi] 16th Sep 2023, 1:20pm Lip Gloss wrote: Wow, well done 16th Sep 2023, 1:20pm Autumnleaves wrote: Looks good :) 16th Sep 2023, 1:23pm Ness wrote: Thanks :) 16th Sep 2023, 1:28pm EvilPixie wrote: Well done! 16th Sep 2023, 1:31pm Ness wrote: Thanks, Pix 😊 16th Sep 2023, 1:41pm geordiegirl wrote: Well done Ness. 16th Sep 2023, 1:57pm Ness wrote: Thanks, GG. 😊 16th Sep 2023, 2:04pm FreshStart wrote: Well done Ness x 16th Sep 2023, 2:40pm Velociraptor wrote: Well done :) 16th Sep 2023, 2:54pm ♪♫ Synge ♪♫ wrote: Good stuff! 16th Sep 2023, 3:40pm JCB wrote: 🏆 Reminds me that I should get a booster too. 16th Sep 2023, 3:56pm Ness wrote: Thanks, all! 😊 [In the UK the booster is only being made available to over 65s at the moment, JCB.] 16th Sep 2023, 4:03pm JCB wrote: Ah! It's almost everyone here (Australia) if it's been a certain amount of time. In fact I got a notification when it was 6 months since I had covid and they said I was eligible for a booster now. 16th Sep 2023, 4:04pm Ness wrote: Worth getting if you can. 16th Sep 2023, 4:07pm JCB wrote: Yes! 🙂 16th Sep 2023, 5:38pm Sigh wrote: Well done! 16th Sep 2023, 5:46pm Ness wrote: Thanks, Sigh. 😊 16th Sep 2023, 6:14pm Fenland Flier wrote: Nice distance and pacing. 16th Sep 2023, 6:20pm Ness wrote: Thanks, FF. 😊 Add a comment	-
Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24
0mi, 1:07:31 Cross - Weights Usually Monday training. Felt strong.... Deadlifts: Warm up weights, then working weight of 57kg bar reps 8/8/8 Flypress 8kg dumbbells reps 15/15/15/15 Close grip bench press 8kg dumbbells reps 15/15/15/15 Shoulder press 8kg dumbbells reps 15/15/15/15 Biceps curls with easy curl bar 12kg reps 15/15/15/15 Palms facing bent over rows 10kg dumbbells reps 15/15/15/15 Hamstring curls (using door anchor + black resistance band) reps 20/20/20/20 Press ups: 4 sets of 10 reps [1 min rest between sets] Then finishing with... Dumbbell calf raises 10kg dumbbells (+ black resistance band) reps 30/30/30/30 and in the rest period between the calf raises... Lat pull downs (using black resistance band) reps 10/10/10 18th Sep 2023, 6:27pm Autumnleaves wrote: Good session 18th Sep 2023, 8:27pm Ness wrote: Thanks, AL 😊 Add a comment 1.5mi, 16:35 Run - Warm Down Cool down after speedwork session. Add a comment 3.5mi, 35:14 Run - Tempo Attempt at tempo pace. Started off ok. Bit weak towards the end. Enjoyed it though.... 1) 1mi - 9:50(9:50/mi) 143/150bpm [1405b/mi] 96cal 2) 1mi - 10:04(10:04/mi) 145/157bpm [1460b/mi] 98cal 3) 1mi - 10:18(10:18/mi) 147/155bpm [1515b/mi] 98cal 4) 0.5mi - 5:02(10:05/mi) 147/155bpm [1482b/mi] 48cal 18th Sep 2023, 7:15am EvilPixie wrote: Well done. Nearly there! 18th Sep 2023, 7:17am Ness wrote: Thanks, Pix x 18th Sep 2023, 7:28am Sigh wrote: Well done! 18th Sep 2023, 8:09am Velociraptor wrote: Well done :) 18th Sep 2023, 8:11am Ness wrote: Thanks 😊 18th Sep 2023, 8:25am Alice the Camel wrote: Nice! 18th Sep 2023, 9:09am Ness wrote: Thanks x 18th Sep 2023, 9:44am Autumnleaves wrote: Good morning x 18th Sep 2023, 10:05am Ness wrote: Good morning, AL x 18th Sep 2023, 1:18pm Fenland Flier wrote: I'm sure your tempo pace should be quicker than that first mile. You get a 'I tried hard sticker' 😁 18th Sep 2023, 1:21pm Ness wrote: I think it should be, FF! Will try harder next time. 😉😀 18th Sep 2023, 1:22pm Fenland Flier wrote: You can see from the PJ page if you're still doing it. 18th Sep 2023, 5:21pm Ness wrote: True Add a comment 1mi, 10:57 Run - Warm Up Warm up mile. Add a comment	0.9mi, 15:30 Walk - General Walk to 'Spoons for breakfast... 1) 0.85mi - 15:30(18:14/mi) 77/93bpm [1404b/mi] 69cal 58/70rpm Add a comment 4mi, 41:55 Run - Steady-State Tried to keep an even pace. Enjoyed that! 1) 1mi - 10:38(10:38/mi) 136/149bpm [1447b/mi] 102cal 2) 1mi - 10:16(10:16/mi) 145/159bpm [1490b/mi] 99cal 3) 1mi - 10:15(10:15/mi) 138/144bpm [1415b/mi] 93cal 4) 1mi - 10:42(10:42/mi) 142/156bpm [1520b/mi] 107cal 5) 0mi - 3(8:27/mi) 145/145bpm [1225b/mi] 19th Sep 2023, 7:35am Autumnleaves wrote: Well done 19th Sep 2023, 7:43am EvilPixie wrote: Nice pace well done 19th Sep 2023, 7:52am Sigh wrote: Mission accomplished! 19th Sep 2023, 8:14am Rosehip wrote: Well done :) 19th Sep 2023, 8:17am Velociraptor wrote: Nicely done :) 19th Sep 2023, 8:19am Alice the Camel wrote: A wild weather run! Well done! 19th Sep 2023, 9:09am Idristhedragon wrote: Well done :) 19th Sep 2023, 9:10am Ness wrote: Thanks, all. 😊 19th Sep 2023, 8:46pm geordiegirl wrote: Nice one. Def good pacing. 19th Sep 2023, 8:58pm Ness wrote: Thanks, GG. Add a comment	0mi, 1:07:31 Cross - Weights Usual Wednesday workout. Felt strong! Dumbbell step up (Reebok step on wooden blocks to raise it about 10 inch height) 10kg dumbbells reps 15/15/15/15 -Stiff legged deadlifts 10kg reps 15/15/15/15 -Lateral raises 3kg dumbbells reps 15/15/15/15 -Dumbbell calf raises 10kg dumbbells reps 30/30/30/30 -Dumbbell shrugs 10kg dumbbells reps 15/15/15/15 -Barbell back squats (Heels raised on boards about 1 inch) 12kg bar reps 15/15/15/15 -Dumbbell side bends 10kg dumbbells reps 15/15/15/15 -Press ups, 4 sets of 10 -Hamstring curls 2kg ankle weights reps 20/20/20/20 [1 min rest between sets] Finishing with... Biceps curls with easy curl bar, 12kgs reps 15/15/15/15 and in the rest period between the biceps curls... Lat pull downs (using black resistance band) reps 10/10/10 20th Sep 2023, 4:52pm Autumnleaves wrote: Looks great :) 20th Sep 2023, 5:02pm Ness wrote: Thanks AL 🙂 Add a comment 0mi, 8:36 Cross - Sets - Pull Ups Pull-ups. Warm up exercises and sets of band assisted pull-up. Add a comment 8mi, 1:31:36 Run - Long Run Wet and windy! Felt like a bit of a battle against the elements at times. Very slow overall but enjoyed it! 😀 1) 1mi - 11:22(11:22/mi) 128/144bpm [1455b/mi] 103cal 2) 1mi - 11:12(11:12/mi) 128/141bpm [1434b/mi] 90cal 3) 1mi - 11:09(11:09/mi) 127/137bpm [1415b/mi] 87cal 4) 1mi - 11:07(11:07/mi) 132/143bpm [1467b/mi] 94cal 5) 1mi - 12:04(12:04/mi) 137/143bpm [1653b/mi] 101cal 6) 1mi - 11:29(11:29/mi) 132/142bpm [1516b/mi] 91cal 7) 1mi - 11:25(11:25/mi) 127/134bpm [1450b/mi] 92cal 8) 1mi - 11:45(11:45/mi) 132/146bpm [1552b/mi] 96cal 9) 0.01mi - 3(8:52/mi) 135/135bpm [1197b/mi] 1cal 20th Sep 2023, 8:51am EvilPixie wrote: did you swim or run? well done 20th Sep 2023, 8:58am Ness wrote: Felt like a bit of both, Pix! 😉😂 20th Sep 2023, 8:58am Ness wrote: Thanks x 20th Sep 2023, 8:58am EvilPixie wrote: haha extra kudos 20th Sep 2023, 9:09am Sigh wrote: Well done!! 20th Sep 2023, 9:13am Ness wrote: Thanks 😊 20th Sep 2023, 9:29am Idristhedragon wrote: Nice running :) 20th Sep 2023, 9:45am Fenland Flier wrote: Just what a long run should be, slow. Well done. 20th Sep 2023, 10:09am Rosehip wrote: Bonus strength training in this weather! Well done :) 20th Sep 2023, 10:15am Velociraptor wrote: Well done :) And even more well done for managing to enjoy it :) 20th Sep 2023, 11:28am Ness wrote: Thanks 😊 20th Sep 2023, 11:47am Autumnleaves wrote: I quite like taking on the elements! 20th Sep 2023, 12:03pm Ness wrote: It's good fun, although I couldn't get anywhere near the brilliant pace you achieved last night. Awesome! Add a comment	0.5mi, 1:32:13 Cross - Gardening Weeding and gathering leaves in the front garden... 1) 0.47mi - 1:32:13(3:16:26/mi) 74/92bpm [14536b/mi] 237cal 3/100rpm 21st Sep 2023, 11:55am Velociraptor wrote: Good work :) 21st Sep 2023, 11:56am Ness wrote: Thanks, Vrap 😊 Add a comment 1.2mi, 12:55 Run - Warm Down Cool down after speedwork..... 1) 1mi - 10:58(10:58/mi) 130/141bpm [1426b/mi] 100cal 2) 0.18mi - 1:57(10:49/mi) 131/139bpm [1418b/mi] 18cal Add a comment 2.8mi, 30:16 Run - Intervals 7x400 metres with 2 minutes recovery. Felt good. Would like to try to improve the pace a bit next time...... 1) 0.25mi - 2:11(8:45/mi) 124/135bpm [1086b/mi] 20cal 2) 0.14mi - 2:00(13:54/mi) 121/136bpm [1681b/mi] 14cal 3) 0.25mi - 2:17(9:09/mi) 136/144bpm [1245b/mi] 25cal 4) 0.15mi - 2:00(13:47/mi) 130/142bpm [1791b/mi] 15cal 5) 0.25mi - 2:15(9:02/mi) 136/140bpm [1227b/mi] 20cal 6) 0.16mi - 2:00(12:34/mi) 123/139bpm [1546b/mi] 14cal 7) 0.25mi - 2:24(9:35/mi) 137/144bpm [1312b/mi] 26cal 8) 0.14mi - 2:00(13:52/mi) 127/143bpm [1761b/mi] 14cal 9) 0.25mi - 2:20(9:20/mi) 137/145bpm [1278b/mi] 24cal 10) 0.15mi - 2:00(13:32/mi) 130/144bpm [1758b/mi] 15cal 11) 0.25mi - 2:26(9:43/mi) 135/147bpm [1312b/mi] 25cal 12) 0.14mi - 2:00(14:03/mi) 126/146bpm [1770b/mi] 14cal 13) 0.25mi - 2:23(9:32/mi) 137/144bpm [1307b/mi] 25cal 14) 0.18mi - 2:00(10:51/mi) 140/144bpm [1518b/mi] 18cal 21st Sep 2023, 7:18am Sigh wrote: Excellent, well done! Would like to.... ? 21st Sep 2023, 7:18am Sigh wrote: Ahh, the rest has now appeared. muppet 21st Sep 2023, 7:21am Autumnleaves wrote: I think you could! 21st Sep 2023, 7:22am Ness wrote: Sorry, Sigh. I'm still getting used to the slightly different way of editing training! 😜😂 21st Sep 2023, 7:22am Fenland Flier wrote: I believe you can too. 21st Sep 2023, 7:22am Ness wrote: Thanks, AL. 21st Sep 2023, 7:23am Ness wrote: And, FF. Yes. I am going to try and be more focused. After all I'll be targeting a PB at a certain race next spring! 😉 21st Sep 2023, 7:57am Rosehip wrote: Well done :) 21st Sep 2023, 8:09am EvilPixie wrote: brilliant 21st Sep 2023, 8:15am Ness wrote: Thanks, both. 😊 21st Sep 2023, 8:42am Velociraptor wrote: These efforts are good. I think you could go faster for them too, but am always wary of suggesting pushing harder because you're good at staying uninjured despite your hip replacement so your subconscious pace judgement may actually be optimal. 21st Sep 2023, 9:01am Ness wrote: Thanks, Vrap. Hadn't thought of that. Perhaps there is an element of subconscious assessment there. 21st Sep 2023, 9:06am EvilPixie wrote: makes sense Add a comment 1.5mi, 16:33 Run - Warm Up Warm up. Felt ok.... 1) 1mi - 11:12(11:12/mi) 132/148bpm [1479b/mi] 101cal 2) 0.5mi - 5:20(10:44/mi) 133/140bpm [1428b/mi] 49cal Add a comment	0mi, 1:04:41 Cross - Weights Last full weight training session before starting tapering for Chester..... Bench press - Warm up sets then full weight sets at 29kgs. Reps 15/15/15 Leg extensions warm up weights then 22.5kg reps 15/15/15/15 Bent over rows (leaning on bench one arm at a time) 10kg dumbbells reps 15/15/15/15 Resistance band rear delt pulls with black band reps 15/15/15/15 Biceps curls 12kg curl bar reps 15/15/15/15 Two arm lying triceps extensions 8kg dumbbells reps 15/15/15/15 Press ups 10/10/10/10 Hamstring curls (using door anchor + black resistance band) reps 20/20/20/20 Finishing with... Dumbbell calf raises 10kg dumbbells (+black resistance band) reps 30/30/30/30 and in the rest period between the calf raises... Lat pull downs (black resistance band) reps 10/10/10 22nd Sep 2023, 8:22pm Autumnleaves wrote: Good stuff! 22nd Sep 2023, 8:25pm Ness wrote: Thanks, AL. 😊 Add a comment 2.4mi, 42:18 Walk - General Walk in to the park to see the sunrise. Beautiful! 1) 1mi - 17:01(17:01/mi) 112/130bpm [1905b/mi] 114cal 60/67rpm 2) 1mi - 18:36(18:36/mi) 99/122bpm [1842b/mi] 80cal 56/72rpm 3) 0.4mi - 6:41(16:46/mi) 106/121bpm [1778b/mi] 32cal 61/67rpm 22nd Sep 2023, 8:59am geordiegirl wrote: What a beautiful morning I’m sure it was worth it. I do love a sunrise & sunset. Add a comment	0mi, 30:01 Cross - Body Pump Found a shorter body pump session on YouTube. Quite focused. Worked well. Will try this again after Chester. 23rd Sep 2023, 6:25pm Autumnleaves wrote: Nicely done - good plan 23rd Sep 2023, 6:27pm Ness wrote: Thanks 😊 Add a comment 0mi, 8:02 Cross - Sets - Pull Ups Usual band assisted pull-ups. Add a comment 11.5mi, 2:07:11 Run - Long Run Enjoyed that. Didn't have enough gels. Perhaps should order some more. Anyway... used a handful of Aldi jelly beans instead and that seemed to work OK..... 1) 1mi - 11:18(11:18/mi) 134/155bpm [1515b/mi] 104cal 2) 1mi - 10:43(10:43/mi) 151/162bpm [1617b/mi] 96cal 3) 1mi - 10:41(10:41/mi) 149/155bpm [1591b/mi] 89cal 4) 1mi - 10:45(10:45/mi) 150/156bpm [1613b/mi] 101cal 5) 1mi - 11:15(11:15/mi) 153/160bpm [1720b/mi] 103cal 6) 1mi - 11:23(11:23/mi) 151/158bpm [1719b/mi] 103cal 7) 1mi - 11:17(11:17/mi) 157/166bpm [1772b/mi] 103cal 8) 1mi - 11:21(11:21/mi) 160/167bpm [1817b/mi] 103cal 9) 1mi - 11:09(11:09/mi) 163/172bpm [1819b/mi] 102cal 10) 1mi - 10:48(10:48/mi) 167/173bpm [1804b/mi] 100cal 11) 1mi - 11:03(11:03/mi) 171/182bpm [1890b/mi] 109cal 12) 0.5mi - 5:27(10:55/mi) 165/173bpm [1802b/mi] 52cal 23rd Sep 2023, 11:10am Velociraptor wrote: Well done :) 23rd Sep 2023, 11:11am Ness wrote: Thanks, Vrap 😊 23rd Sep 2023, 11:31am Mrs Jigs (Luverlylegs) wrote: Looking good Ness :-) 23rd Sep 2023, 11:49am Rosehip wrote: Good miles again :) 23rd Sep 2023, 11:53am Ness wrote: Thanks 😊 23rd Sep 2023, 12:06pm Autumnleaves wrote: Nice miles :) 23rd Sep 2023, 12:06pm Ness wrote: Thanks 😊 23rd Sep 2023, 12:33pm Sigh wrote: Well done! 23rd Sep 2023, 12:35pm Ness wrote: Thanks 😊 23rd Sep 2023, 12:35pm Ness wrote: Thanks 😊 23rd Sep 2023, 12:35pm Ness wrote: Thanks 😊 23rd Sep 2023, 4:28pm ♪♫ Synge ♪♫ wrote: Good miles and good pacing! 23rd Sep 2023, 4:49pm Ness wrote: Thanks, ♪♫ Synge ♪♫ Add a comment	-
Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30	Sun 1st Oct Oct 1
0mi, 1:00:01 Cross - Weights Start of the pre-race 'deload' so all exercises done with usual weights but reduction in the number of reps per set in most exercises.... Deadlifts: warm up weights, then 57kg bar reps 8/8/8 Flypress 8kg dumbbells reps 10/10/10/10 Shoulder press 8kg dumbbells reps 10/10/10/10 Biceps curls with easy curl bar, 12kgs reps 10/10/10/10 Close grip bench press 8kg dumbbells reps 10/10/10/10 Palms facing bent over rows 10kg dumbbells reps 10/10/10/10 Hamstring curls (wearing 2kg ankle weights) reps 10/10/10/10 Also press ups at the end: 4 sets of 10 reps [1 min rest between sets] Finishing with... Dumbbell calf raises 10kg dumbbells (+ black resistance band) reps 30/30/30/30 and in the rest period between the calf raises... Lat pull downs (using black resistance band) reps 10/10/10 25th Sep 2023, 4:24pm Autumnleaves wrote: Very sensible :) 25th Sep 2023, 4:28pm Ness wrote: Thank you, AL 😊 Add a comment 3.5mi, 36:23 Run - Tempo Attempt at tempo pace. Did get in some bursts of speed. Fairly reasonable prep for Chester.... 1) 1mi - 10:19(10:19/mi) 141/152bpm [1456b/mi] 99cal 2) 1mi - 10:05(10:05/mi) 142/148bpm [1432b/mi] 97cal 3) 1mi - 10:33(10:33/mi) 144/153bpm [1520b/mi] 103cal 4) 0.5mi - 5:25(10:51/mi) 141/156bpm [1529b/mi] 50cal 25th Sep 2023, 7:23am Lip Gloss wrote: Well done 25th Sep 2023, 7:26am Ness wrote: Thanks 😊 25th Sep 2023, 7:38am EvilPixie wrote: Nice 👍 25th Sep 2023, 7:56am Sigh wrote: Looks good, well done! 25th Sep 2023, 8:13am Autumnleaves wrote: Good morning :) 25th Sep 2023, 8:28am Ness wrote: Thanks and good morning, AL. 😁 Add a comment 1mi, 9:15 Run - Race Attempt at the virtual mile. Not as fast as I wanted but felt ok. Hopefully will be better next month..... 1) 1mi - 9:15(9:14/mi) 141/154bpm [1303b/mi] 91cal 25th Sep 2023, 7:27am Velociraptor wrote: Well done :) If your HR is accurate, you can definitely run faster. How did it feel? 25th Sep 2023, 7:32am Ness wrote: It felt ok. I just seem to be not quite there on the pace. Not quite sure what it is, Vrap. Perhaps it's running in the dark at the start of the run but I should be used to that. Have done it for years! 🙄😂 25th Sep 2023, 7:37am EvilPixie wrote: Very good still well done 25th Sep 2023, 7:39am Fenland Flier wrote: Darkness, being alone and not pushed /chasing and not used to running hard, it could be any one or all of the above. Well done for your 9.15 though. 25th Sep 2023, 7:48am Rosehip wrote: Well done 👍 25th Sep 2023, 7:55am Sigh wrote: Well done! 25th Sep 2023, 8:14am Autumnleaves wrote: I think chasing a fast mile solo is really hard to do. 25th Sep 2023, 8:27am Ness wrote: Thanks 😊 Add a comment 1.5mi, 15:34 Run - Warm Up Warm up. Felt ok ... 1) 1mi - 10:28(10:28/mi) 130/144bpm [1360b/mi] 101cal 2) 0.5mi - 5:07(10:13/mi) 140/146bpm [1431b/mi] 51cal Add a comment	0.5mi, 11:31 Walk - General Only a very short walk. Too wet and windy for anything else this morning. Add a comment 4mi, 43:10 Run - Easy Nice easy paced one. Enjoyed that ... 1) 1mi - 11:04(11:04/mi) 122/140bpm [1350b/mi] 96cal 2) 1mi - 10:40(10:40/mi) 135/148bpm [1439b/mi] 98cal 3) 1mi - 10:42(10:42/mi) 132/140bpm [1412b/mi] 98cal 4) 1mi - 10:43(10:43/mi) 135/146bpm [1447b/mi] 99cal 5) 0mi - 1(9:17/mi) 145/145bpm [1347b/mi] 26th Sep 2023, 6:56am Velociraptor wrote: Well done :) 26th Sep 2023, 7:15am Lip Gloss wrote: Nice start to the day x 26th Sep 2023, 7:15am Sigh wrote: Good pace for an easy run, well done! 26th Sep 2023, 7:44am Ness wrote: Thanks 😊 26th Sep 2023, 8:19am EvilPixie wrote: nice miles 26th Sep 2023, 8:23am Autumnleaves wrote: Nice work :) 26th Sep 2023, 8:51am Ness wrote: Thanks 😊 Add a comment	0mi, 1:00:01 Cross - Weights Pre-race 'deload' so exercises done with usual weights but reduction in the number of reps per set in most exercises.... Dumbbell step up (Reebok step on wooden blocks to raise it about 10 inch height) 10kg dumbbells reps 10/10/10/10 Stiff legged deadlifts 10kg reps 10/10/10/10 Lateral raises 3kg dumbbells reps 10/10/10/10 Dumbbell calf raises 10kg dumbbells reps 30/30/30/30 Dumbbell shrugs 10kg dumbbells reps 10/10/10/10 Barbell back squats (Heels raised on boards about 1 inch) 12kg bar reps 10/10/10/10 Dumbbell side bends 10kg dumbbells reps 10/10/10/10 Press ups, 4 sets of 10 Hamstring curls with 2kg ankle weights reps 20/20/20/20 [1 min rest between sets] Finishing with... Biceps curls with easy curl bar, 12kgs reps 10/10/10/10 and in the rest period between the biceps curls... Lat pull downs (using black resistance band) reps 10/10/10 27th Sep 2023, 8:17pm Autumnleaves wrote: Well done - nicely managed :) 27th Sep 2023, 8:28pm Ness wrote: Thanks x Add a comment 0mi, 5:58 Cross - Sets - Pull Ups Usual band assisted pull-ups. Add a comment 1.6mi, 16:47 Run - Warm Down Cool down. Enjoyed that.... 1) 1mi - 10:17(10:17/mi) 139/149bpm [1430b/mi] 99cal 2) 0.62mi - 6:30(10:29/mi) 146/157bpm [1531b/mi] 64cal Add a comment 2.4mi, 26:03 Run - Intervals Intervals. 6x400 metres with 2 minutes recovery. Not too bad..... 1) 0.25mi - 2:25(9:39/mi) 139/152bpm [1342b/mi] 23cal 2) 0.14mi - 2:00(14:17/mi) 127/143bpm [1815b/mi] 15cal 3) 0.25mi - 2:11(8:46/mi) 143/151bpm [1253b/mi] 24cal 4) 0.14mi - 2:00(13:58/mi) 133/150bpm [1857b/mi] 15cal 5) 0.25mi - 2:21(9:26/mi) 143/152bpm [1348b/mi] 25cal 6) 0.15mi - 2:00(13:22/mi) 129/148bpm [1723b/mi] 14cal 7) 0.25mi - 2:25(9:40/mi) 140/147bpm [1354b/mi] 25cal 8) 0.14mi - 2:00(14:42/mi) 128/145bpm [1882b/mi] 14cal 9) 0.25mi - 2:15(9:01/mi) 141/146bpm [1272b/mi] 24cal 10) 0.14mi - 2:00(14:22/mi) 130/142bpm [1868b/mi] 14cal 11) 0.25mi - 2:25(9:38/mi) 144/153bpm [1387b/mi] 26cal 12) 0.18mi - 2:00(11:22/mi) 139/148bpm [1580b/mi] 18cal 27th Sep 2023, 7:14am EvilPixie wrote: Speedy well done x 27th Sep 2023, 7:14am Autumnleaves wrote: Nicely done 27th Sep 2023, 7:15am Ness wrote: Thanks 😊 27th Sep 2023, 7:51am Sigh wrote: Excellent work, well done! 27th Sep 2023, 7:58am Velociraptor wrote: Well done :) Nice even efforts. 27th Sep 2023, 8:11am Ness wrote: Thanks 😊 27th Sep 2023, 11:31am Rosehip wrote: Well done :) 27th Sep 2023, 12:22pm Ness wrote: Thanks 😊 Add a comment 1mi, 10:18 Run - Warm Up Warm up mile. Felt good..... 1) 1mi - 10:17(10:17/mi) 126/139bpm [1296b/mi] 92cal 2) 0mi - 1(7:40/mi) 139/139bpm [1066b/mi] Add a comment	4mi, 44:58 Run - Recovery Run Gentle recovery run. Enjoyed that..... 1) 1mi - 11:22(11:22/mi) 132/142bpm [1500b/mi] 102cal 2) 1mi - 11:13(11:13/mi) 129/139bpm [1447b/mi] 98cal 3) 1mi - 11:03(11:03/mi) 127/133bpm [1404b/mi] 89cal 4) 1mi - 11:19(11:19/mi) 128/143bpm [1448b/mi] 98cal 5) 0mi - 1(7:19/mi) 141/141bpm [1031b/mi] 28th Sep 2023, 7:25am Autumnleaves wrote: Perfect ;) 28th Sep 2023, 7:32am Sigh wrote: Nice! 28th Sep 2023, 7:43am Fenland Flier wrote: 🎉🎉 28th Sep 2023, 7:48am EvilPixie wrote: Excellent Nice day today 28th Sep 2023, 7:53am Velociraptor wrote: Well done :) 28th Sep 2023, 8:11am Rosehip wrote: Well done :) 28th Sep 2023, 8:12am Ness wrote: Thanks x Add a comment	0mi, 55:01 Cross - Weights Pre-race 'deload' so exercises done with usual weights but reduction in the number of reps per set in most exercises.... Bench press - Warm up sets then full weight sets at 29kgs. Reps 10/10/10 Leg extensions warm up weights then 22.5kg reps 10/10/10/10 Bent over rows (leaning on bench one arm at a time) 10kg dumbbells reps 10/10/10/10 Resistance band rear delt pulls with black band reps 10/10/10/10 Biceps curls 12kg curl bar reps 10/10/10/10 Two arm lying triceps extensions 8kg dumbbells reps 10/10/10/10 Press ups 10/10/10/10 Hamstring curls (using black resistance band) reps 10/10/10/10 [1 min rest between sets] Finishing with... Dumbbell calf raises 10kg dumbbells (+black resistance band) reps 30/30/30/30 and in the rest period between the calf raises... Lat pull downs (black resistance band) reps 10/10/10 29th Sep 2023, 6:12pm Autumnleaves wrote: Not long now!! 29th Sep 2023, 6:13pm Ness wrote: True! I'm looking forward to it! :) Add a comment 2.8mi, 42:32 Walk - General Lovely brisk walk to the park. Very pleasant start to the day..... 1) 1mi - 15:28(15:28/mi) 104/128bpm [1609b/mi] 93cal 62/117rpm 2) 1mi - 15:31(15:31/mi) 98/117bpm [1520b/mi] 84cal 62/75rpm 3) 0.75mi - 11:34(15:28/mi) 97/115bpm [1500b/mi] 63cal 62/77rpm 29th Sep 2023, 8:56am westmoors wrote: Good walking pace. Add a comment	0mi, 30:01 Cross - Body Pump Body pump session. Missed out the leg heavy sections... Chest- straight bar (bar @ 10kgs Arms/triceps- curl bar (bar @ 10kg) Arms/biceps- curl bar (bar @ 10kgs) Shoulders/arms- 3kg dumbbells in each hand Core- 2.5kg weight plate for resistance Stretch and cool down 30th Sep 2023, 4:23pm Autumnleaves wrote: Nice work 30th Sep 2023, 4:26pm Ness wrote: Thanks, AL 😊 Add a comment 0mi, 9:00 Cross - Sets - Pull Ups Usual band assisted pull-ups Add a comment 8mi, 1:26:02 Run - Long Run Last long run before Chester. Tried to put in a few speedier bursts in the end part. Enjoyed it and felt strong.... 1) 1mi - 11:11(11:11/mi) 131/154bpm [1464b/mi] 102cal 2) 1mi - 10:45(10:45/mi) 138/151bpm [1482b/mi] 95cal 3) 1mi - 10:25(10:25/mi) 136/144bpm [1418b/mi] 90cal 4) 1mi - 10:36(10:36/mi) 140/152bpm [1485b/mi] 98cal 5) 1mi - 11:11(11:11/mi) 146/152bpm [1634b/mi] 110cal 6) 1mi - 10:42(10:42/mi) 142/149bpm [1520b/mi] 98cal 7) 1mi - 10:21(10:21/mi) 145/153bpm [1501b/mi] 97cal 8) 1mi - 10:49(10:50/mi) 145/156bpm [1572b/mi] 103cal 30th Sep 2023, 2:21pm Velociraptor wrote: Well done :) 30th Sep 2023, 2:21pm Idristhedragon wrote: Nice running 😊 30th Sep 2023, 2:25pm Ness wrote: Thanks 😊 30th Sep 2023, 2:32pm Fenland Flier wrote: Well done Ness, ease back the miles and please don't think of doing anything different 🙄🤔🤷‍♂️😂😂 30th Sep 2023, 2:33pm Autumnleaves wrote: Enjoy the taper & see you next week :) 30th Sep 2023, 2:39pm Ness wrote: Thanks, AL. Looking forward to seeing you next week. :) 30th Sep 2023, 2:40pm Ness wrote: And thanks for the advice, FF. Definitely. Nothing different 🤪😁 ⬆️ 30th Sep 2023, 2:40pm Ness wrote: And thanks for the advice, FF. Definitely. Nothing different 🤪😁 ⬆️ 30th Sep 2023, 2:40pm Ness wrote: And thanks for the advice, FF. Definitely. Nothing different 🤪😁 ⬆️ 30th Sep 2023, 2:42pm Ness wrote: Doh! My Samsung tablet has had an update. It keeps getting hiccups. If it doesn't sort itself out soon, I'll put it out the window! 😉😂 30th Sep 2023, 2:44pm Fenland Flier wrote: I thought you were repeating it so it stuck in your mind :-p 🤣🤣 30th Sep 2023, 2:47pm Ness wrote: Ha yeah! [Although my morning taking mum shopping does send me a bit off track. Could have used that as an excuse too! 🤪] 30th Sep 2023, 3:46pm laterunner wrote: Enjoy your taper 30th Sep 2023, 4:20pm Ness wrote: Thanks 😊 30th Sep 2023, 4:37pm EvilPixie wrote: Excellent 30th Sep 2023, 4:39pm Ness wrote: Thanks x 30th Sep 2023, 5:26pm Sigh wrote: Well done! 30th Sep 2023, 5:58pm Ness wrote: Thanks, Sigh 😊 Add a comment	-

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Ness F55 Warwickshire

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F55 Warwickshire