Member of the Month?This person has won before, so cannot be nominated again.Read the interview with Ness |
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STATUS An ex-teacher who is now enjoying the FIRE approach to life.
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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 | |
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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...
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Random Q&A | See your Q&A |
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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 | |
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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 |
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Bedworth parkrun
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Recent Training | |||
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30th Sep
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Body Pump | 0mi | 30:01 |
30th Sep
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Sets - Pull Ups | 0mi | 9:00 |
30th Sep
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Long Run | 8mi | 1:26:02 |
29th Sep
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Weights | 0mi | 55:01 |
29th Sep
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General | 2.8mi | 42:32 |
Planned Races | Show more |
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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 |
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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 |
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2023 Targets | Set your targets |
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Recent Threads |
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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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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
Date | Planned Races | Distance | ||
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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
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Tue 5th Sep
Sep 5
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Wed 6th Sep
Sep 6
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Thu 7th Sep
Sep 7
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Fri 8th Sep
Sep 8
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Sat 9th Sep
Sep 9
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Sun 10th Sep
Sep 10
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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 😊![]()
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 ![]()
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 miles4th Sep 2023, 8:23am
Ness wrote: Good morning, both! Thanks x4th 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 ![]() |
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 ![]()
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 ![]()
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 ![]()
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 x5th Sep 2023, 7:36am
Alice the Camel wrote: Great pace!5th Sep 2023, 7:47am
Ness wrote: Thanks 😊 x5th Sep 2023, 8:43am
Velociraptor wrote: Well done :)5th Sep 2023, 8:53am
Ness wrote: Thanks x5th Sep 2023, 6:00pm
JCB wrote: ⭐️5th Sep 2023, 6:02pm
Ness wrote: :)![]() |
-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 ![]()
Pull-ups. Warm up exercises and sets of band assisted pull-up.
![]()
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 x6th 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![]() |
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 ![]()
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
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 |
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! 😉x8th Sep 2023, 6:01pm
Autumnleaves wrote: Thanks ❤️ ![]() |
Cool down after my run....
1) 0.3mi - 5:00(16:39/mi) 111/127bpm [1849b/mi] 34cal 60/66rpm ![]()
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 x9th 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.![]() |
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. x10th 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 xx10th Sep 2023, 3:26pm
Ness wrote: Thanks x x10th 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 x10th Sep 2023, 4:19pm
Ness wrote: Thanks x10th 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 x11th Sep 2023, 7:19pm
Rosehip wrote: Nicely controlled :)11th Sep 2023, 8:27pm
Ness wrote: Thanks x ![]() |
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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![]()
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 sore11th 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 x11th 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 x11th 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. 👍![]() |
Only a short walk today. Shopping in the rain!
1) 0.75mi - 15:00(19:59/mi) 64/80bpm [1279b/mi] 57cal 55/68rpm ![]()
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 damp12th 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 😊 x12th Sep 2023, 10:43am
geordiegirl wrote: Well done 12th Sep 2023, 10:57am
Ness wrote: Thanks, GG x![]() |
- 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 work13th Sep 2023, 4:09pm
EvilPixie wrote: good work13th Sep 2023, 4:09pm
Autumnleaves wrote: Good session :)13th Sep 2023, 4:15pm
Ness wrote: Thanks x![]()
Band assisted pull-ups
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 x13th 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 x13th 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 😊![]() |
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 ![]()
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 Chester14th Sep 2023, 8:47am
Mrs Jigs (Luverlylegs) wrote: Nice even miles Ness.14th Sep 2023, 8:50am
Ness wrote: Thanks both x x14th 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 x14th 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![]() |
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 session15th 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 😉😀![]()
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![]() |
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: :)![]()
Usual band assisted pull-ups.
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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 done16th 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 x16th 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. 😊![]() |
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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 session18th Sep 2023, 8:27pm
Ness wrote: Thanks, AL 😊![]()
Cool down after speedwork session.
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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 x18th 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 x18th Sep 2023, 10:05am
Ness wrote: Good morning, AL x18th 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![]()
Warm up mile.
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Walk to 'Spoons for breakfast...
1) 0.85mi - 15:30(18:14/mi) 77/93bpm [1404b/mi] 69cal 58/70rpm ![]()
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.![]() |
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 🙂![]()
Pull-ups. Warm up exercises and sets of band assisted pull-up.
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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 done20th Sep 2023, 8:58am
Ness wrote: Felt like a bit of both, Pix! 😉😂20th Sep 2023, 8:58am
Ness wrote: Thanks x20th 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!![]() |
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 😊![]()
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 ![]()
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: brilliant21st 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![]()
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 ![]() |
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. 😊![]()
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. ![]() |
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 plan23rd Sep 2023, 6:27pm
Ness wrote: Thanks 😊![]()
Usual band assisted pull-ups.
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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 ♪♫ ![]() |
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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 😊![]()
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. 😁![]()
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 😊![]()
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 ![]() |
Only a very short walk. Too wet and windy for anything else this morning.
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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 x26th 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 miles26th Sep 2023, 8:23am
Autumnleaves wrote: Nice work :)26th Sep 2023, 8:51am
Ness wrote: Thanks 😊![]() |
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![]()
Usual band assisted pull-ups.
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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 ![]()
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 x27th 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 😊![]()
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] ![]() |
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 ![]() |
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! :)![]()
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 |
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 work30th Sep 2023, 4:26pm
Ness wrote: Thanks, AL 😊![]()
Usual band assisted pull-ups
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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 x30th Sep 2023, 5:26pm
Sigh wrote: Well done!30th Sep 2023, 5:58pm
Ness wrote: Thanks, Sigh 😊![]() |
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