I went a bit later than usual and the gym was busier but I managed to get on the Smith Machine to do the hip thrusts.
Last time, I'd done goblet Squats with a 20kg kettlebell and was starting to feel a bit unstable so switched to back squats on the Smith Machine.

Hammer curls were hard as I straightened my arm fully and my right arm struggled

Garmin HM plan W3D7

10 mins WU
30 mins run easy
5 mins walk
30 mins run easy
10 mins walk
CD

Ave pace 9:04/km; ave run pace 8:22/km

I wasn't sure how I'd manage, but I ran most of the WU and all of the 2 x 30 minutes. I was ready for the 5 min walk mid-way but a good session and I'm confident now for GSR in 6 and a half week's time. Hamstring and hip behaved.

Split Summary
===
1) 0.62mi - 8:08(13:05/mi) 118/129bpm [1545b/mi] 64cal 219/290W
2) 0.1mi - 1:52(18:40/mi) 114/129bpm [2128b/mi] 11cal 116/233W
3) 0.62mi - 8:02(12:55/mi) 130/139bpm [1679b/mi] 65cal 215/245W
4) 0.62mi - 8:04(12:59/mi) 136/140bpm [1766b/mi] 65cal 209/229W
5) 0.62mi - 8:19(13:23/mi) 139/143bpm [1861b/mi] 66cal 215/254W
6) 0.4mi - 5:35(13:49/mi) 141/143bpm [1948b/mi] 43cal 216/229W
7) 0.25mi - 5:00(19:37/mi) 119/143bpm [2334b/mi] 26cal 120/230W
8) 0.62mi - 8:27(13:36/mi) 135/141bpm [1835b/mi] 64cal 199/236W
9) 0.62mi - 8:22(13:27/mi) 139/144bpm [1870b/mi] 65cal 206/253W
10) 0.62mi - 8:34(13:46/mi) 141/144bpm [1942b/mi] 65cal 209/239W
11) 0.33mi - 4:38(14:01/mi) 140/144bpm [1963b/mi] 34cal 212/223W
12) 0.49mi - 10:00(20:34/mi) 101/142bpm [2077b/mi] 48cal 111/252W
13) 0.08mi - 2:37(33:07/mi) 87/92bpm [2881b/mi] 11cal 49/113W

A later session as Geoff needed the car this morning. It was a good time to go as the gym was nearly empty.
I didn't increase weights as I'm trying to get my form right for the deadlifts and bent over rows. I videoed them to send to my PT. I'm hoping he is happy with them this week

Curls still limited by right arm again but I managed a couple more than last week.

I joined the Cleethorpes Sea Swimmers for an evening dip. I wrapped up in wetsuit, gloves and boots as it was cool and windy on the prom. But the water was deliciously warm so I could have gone skins. I bobbed around with Rachel and swam out to the buoy and back twice.
Loved it!

Split Summary
===
1) 0.26mi - 16:33(1:02:58/mi) 72/72bpm [4534b/mi] 80cal 25/45rpm

Trimmed from another training entry

35 mins easy
CD

An enjoyable easy run down to the river and back in the sunshine. It felt fine, not too hot or cold, not windy and no niggles.

Nice to see all those 12:xx / mile 😀

Split Summary
===
1) 0.62mi - 7:43(12:25/mi) 111/120bpm [1378b/mi] 65cal 219/268W
2) 0.62mi - 7:38(12:17/mi) 125/133bpm [1535b/mi] 66cal 221/231W
3) 0.62mi - 7:42(12:24/mi) 135/141bpm [1673b/mi] 68cal 225/240W
4) 0.62mi - 7:49(12:34/mi) 139/140bpm [1747b/mi] 68cal 229/256W
5) 0.33mi - 4:09(12:37/mi) 141/144bpm [1779b/mi] 37cal 229/274W
6) 0.23mi - 4:38(20:06/mi) 114/143bpm [2292b/mi] 24cal 110/263W
7) 0mi - 4(47:40/mi) 103/103bpm [4909b/mi]

Left the car at the leisure centre and walked to the dentist and back, via a few retail outlets that have a sale on. Bumped into a friend I've not seen for a while so stopped to catch up.

Split Summary
===
1) 0.62mi - 11:38(18:43/mi) 71/96bpm [1329b/mi] 60cal 49/61rpm
2) 0.62mi - 46:17(1:14:28/mi) 83/110bpm [6181b/mi] 145cal 12/69rpm
3) 0.62mi - 25:15(40:37/mi) 71/83bpm [2884b/mi] 78cal 27/73rpm
4) 0.62mi - 4:40(7:30/mi) 70/86bpm [525b/mi] 12cal 9/65rpm
5) 0.03mi - 4(1:51/mi) 65/65bpm [120b/mi]

Managed to fit in a session between dentist appointments. Upped the weight on the leg press and leg curl and had legs out further for the dips so it felt harder.

My first parkrun in 13 weeks and I was aiming for sub-35. I’m pleased with the time and happy with how it felt. I didn’t push hard but did go harder than I have for many weeks. My hamstring grumbled slightly at the end but was very quiet all the way round.
I’m back 🥳

Split Summary
===
1) 0.62mi - 6:58(11:12/mi) 137/154bpm [1535b/mi] 68cal 248/288W
2) 0.62mi - 6:48(10:57/mi) 154/156bpm [1686b/mi] 72cal 249/273W
3) 0.62mi - 6:56(11:09/mi) 156/161bpm [1739b/mi] 72cal 244/276W
4) 0.62mi - 6:37(10:38/mi) 162/165bpm [1723b/mi] 73cal 259/293W
5) 0.62mi - 6:22(10:14/mi) 165/172bpm [1689b/mi] 71cal 262/285W
6) 0.01mi - 4(9:44/mi) 168/168bpm [1635b/mi] 1cal 286/287W

Split Summary
===
1) 0.62mi - 14:07(22:43/mi) 80/93bpm [1818b/mi] 59cal 47/101rpm
2) 0.62mi - 12:59(20:54/mi) 85/95bpm [1776b/mi] 59cal 52/60rpm
3) 0.14mi - 8:50(1:04:39/mi) 78/88bpm [5043b/mi] 22cal 5/59rpm

Split Summary
===
1) 0.62mi - 13:56(22:25/mi) 99/118bpm [2220b/mi] 67cal 49/60rpm
2) 0.62mi - 38:54(1:02:36/mi) 72/106bpm [4507b/mi] 92cal 16/75rpm
3) 0mi - 3(15:36/mi) 90/90bpm [1404b/mi] 56/57rpm

A good session with PBSs on chest press, hip thrusts and seated row. I moved onto the barbell for back squats so started with just the bar to make sure my form is right before adding weight.

We took my dad to the seaside for a walk along the prom and fish and chips.

Split Summary
===
1) 0.62mi - 47:19(1:16:10/mi) 73/101bpm [5560b/mi] 102cal 15/80rpm
2) 0.62mi - 52:36(1:24:38/mi) 68/88bpm [5755b/mi] 93cal 8/80rpm
3) 0.62mi - 30:02(48:20/mi) 76/96bpm [3673b/mi] 85cal 23/79rpm
4) 0.62mi - 57:49(1:33:03/mi) 76/95bpm [7071b/mi] 135cal 7/79rpm
5) 0.01mi - 24(55:12/mi) 66/68bpm [3644b/mi] 1cal 3/47rpm

Trimmed from another training entry

Garmin plan long run
60 mins easy
10 mins CD

I did what it said. It was a bit too hot 🥵 but nice to see the sun.

Split Summary
===
1) 0.62mi - 8:22(13:27/mi) 123/141bpm [1655b/mi] 70cal 196/289W
2) 0.62mi - 7:46(12:29/mi) 137/143bpm [1711b/mi] 66cal 227/267W
3) 0.62mi - 7:52(12:40/mi) 140/146bpm [1773b/mi] 66cal 228/256W
4) 0.62mi - 8:02(12:55/mi) 142/146bpm [1835b/mi] 68cal 218/262W
5) 0.62mi - 8:06(13:03/mi) 143/146bpm [1865b/mi] 67cal 209/238W
6) 0.62mi - 7:56(12:45/mi) 147/149bpm [1875b/mi] 67cal 217/235W
7) 0.62mi - 7:51(12:39/mi) 149/152bpm [1884b/mi] 67cal 223/242W
8) 0.32mi - 4:05(12:36/mi) 148/151bpm [1865b/mi] 35cal 218/226W
9) 0.62mi - 11:00(17:43/mi) 128/151bpm [2267b/mi] 64cal 133/251W
10) 0.06mi - 1:00(17:21/mi) 129/134bpm [2239b/mi] 7cal 162/230W

Split Summary
===
1) 0.62mi - 12:02(19:22/mi) 85/92bpm [1646b/mi] 57cal 54/60rpm
2) 0.62mi - 11:49(19:01/mi) 97/114bpm [1844b/mi] 59cal 55/59rpm
3) 0.23mi - 4:18(18:45/mi) 100/113bpm [1874b/mi] 23cal 55/59rpm

Hide and seeking

Split Summary
===
1) 0.61mi - 14:01(23:04/mi) 88/106bpm [2029b/mi] 62cal 45/100rpm

Split Summary
===
1) 0.62mi - 13:37(21:55/mi) 79/96bpm [1731b/mi] 57cal 52/57rpm
2) 0.62mi - 13:23(21:38/mi) 81/90bpm [1752b/mi] 59cal 52/112rpm

I must remember that it’s dark by 8:15pm!

Split Summary
===
1) 0.4mi - 9:47(24:13/mi) 82/90bpm [1986b/mi] 38cal 42/57rpm

Exploring caves and sea paddling on Gwithian beach

Split Summary
===
1) 0.62mi - 27:14(43:50/mi) 71/79bpm [3112b/mi] 66cal 13/68rpm
2) 0.62mi - 20:37(33:10/mi) 68/83bpm [2256b/mi] 60cal 19/93rpm
3) 0.62mi - 19:16(31:00/mi) 77/98bpm [2387b/mi] 66cal 35/93rpm
4) 0.26mi - 6:51(26:40/mi) 86/103bpm [2293b/mi] 27cal 42/97rpm

Back from the beach pool to the campsite

Split Summary
===
1) 0.62mi - 16:33(26:38/mi) 86/101bpm [2291b/mi] 68cal 44/119rpm
2) 0.41mi - 9:32(23:26/mi) 87/100bpm [2038b/mi] 41cal 49/59rpm

Not quite the sea, as it was wild and windy, but a large rock pool. It was splendid.

Split Summary
===
1) 0.28mi - 15:45(56:48/mi) 110/142bpm [6249b/mi] 94cal 15/46rpm

Split Summary
===
1) 0.62mi - 17:13(27:42/mi) 81/107bpm [2243b/mi] 61cal 43/109rpm
2) 0.62mi - 16:21(26:19/mi) 83/110bpm [2184b/mi] 62cal 39/108rpm
3) 0.62mi - 17:03(27:27/mi) 78/91bpm [2141b/mi] 60cal 44/58rpm
4) 0.62mi - 15:50(25:29/mi) 71/96bpm [1810b/mi] 60cal 49/75rpm
5) 0.62mi - 15:05(24:16/mi) 55/67bpm [1334b/mi] 58cal 50/107rpm
6) 0.62mi - 14:30(23:21/mi) 75/85bpm [1751b/mi] 59cal 53/57rpm
7) 0.62mi - 14:35(23:29/mi) 72/95bpm [1690b/mi] 58cal 51/55rpm
8) 0.51mi - 12:27(24:13/mi) 81/91bpm [1962b/mi] 49cal 49/79rpm

Split Summary
===
1) 0.62mi - 14:34(23:27/mi) 88/107bpm [2063b/mi] 66cal 51/116rpm
2) 0.44mi - 9:05(20:36/mi) 89/99bpm [1833b/mi] 44cal 55/119rpm

A bit of time swimming in the mermaid pool with the jellyfish, then into the sea, which was warmer, before going back onto the mermaid pool for a last swim.

Split Summary
===
1) 0.31mi - 20:27(1:05:49/mi) 77/122bpm [5068b/mi] 60cal 8/48rpm
2) 0.14mi - 4:02(28:14/mi) 98/111bpm [2766b/mi] 18cal 27/53rpm

Split Summary
===
1) 0.62mi - 14:07(22:43/mi) 98/112bpm [2226b/mi] 57cal 48/120rpm
2) 0.62mi - 16:42(26:53/mi) 91/121bpm [2447b/mi] 62cal 44/79rpm
3) 0.03mi - 54(32:05/mi) 91/95bpm [2919b/mi] 3cal 39/53rpm

Trimmed from another training entry

Garmin half marathon plan
Long run
10 mins WU
40 mins easy

5 min walk
40 mins easy
Cool down

There were some killer hills on the route and I ran all the first, timed the 2nd for the walk break and run/walked the last one.
I’ve cut the CD as a separate entry to get a more accurate idea of running pace because the last mile was over fields which lacked signage and a clear way through at times.

Very pleased with how good the running felt and I could go further. Weather was perfect, with sunshine and a gentle breeze.
I had a KMC gel halfway and a soft flask of Active Root electrolyte drink. No ill effects.

Split Summary
===
1) 0.62mi - 9:35(15:25/mi) 98/121bpm [1512b/mi] 65cal 161/279W
2) 0.04mi - 25(11:02/mi) 123/124bpm [1357b/mi] 4cal 220/225W
3) 0.62mi - 8:59(14:27/mi) 142/156bpm [2052b/mi] 86cal 240/302W
4) 0.62mi - 7:57(12:48/mi) 145/156bpm [1855b/mi] 75cal 238/286W
5) 0.62mi - 8:11(13:11/mi) 140/156bpm [1845b/mi] 70cal 207/258W
6) 0.62mi - 7:47(12:31/mi) 139/147bpm [1741b/mi] 65cal 215/222W
7) 0.54mi - 7:06(13:06/mi) 132/142bpm [1729b/mi] 55cal 192/243W
8) 0.2mi - 5:00(24:59/mi) 120/136bpm [2998b/mi] 25cal 95/284W
9) 0.62mi - 9:05(14:37/mi) 135/156bpm [1974b/mi] 69cal 187/256W
10) 0.62mi - 9:15(14:52/mi) 135/147bpm [2008b/mi] 73cal 194/310W
11) 0.62mi - 8:09(13:08/mi) 142/145bpm [1864b/mi] 71cal 221/278W
12) 0.62mi - 11:38(18:43/mi) 125/144bpm [2339b/mi] 68cal 143/278W
13) 0.03mi - 1:53(1:04:37/mi) 118/129bpm [7626b/mi] 5cal 14/252W
14) 0.62mi - 14:34(23:26/mi) 113/145bpm [2648b/mi] 63cal 89/296W
15) 0.05mi - 40(14:20/mi) 142/146bpm [2035b/mi] 6cal 208/254W

That was a tough one. We started in the sand dunes, going up and down as many hills as we could find, then walked through the enormous caravan park, down the road into Hayle.
We stopped at Philips to sample their pasties (excellent!) then on to Mr B’s ice cream shop (also excellent). Quick pop into Asda for a toilet stop then walked back along the beach, just beating the incoming tide.
My feet are sore now 😁

Split Summary
===
1) 0.62mi - 14:24(23:11/mi) 80/101bpm [1854b/mi] 62cal 47/119rpm
2) 0.62mi - 13:41(22:02/mi) 87/116bpm [1917b/mi] 60cal 51/120rpm
3) 0.62mi - 14:59(24:07/mi) 115/137bpm [2773b/mi] 74cal 45/113rpm
4) 0.62mi - 12:35(20:15/mi) 110/118bpm [2227b/mi] 55cal 55/59rpm
5) 0.62mi - 13:05(21:04/mi) 99/119bpm [2085b/mi] 58cal 50/104rpm
6) 0.62mi - 12:35(20:14/mi) 89/101bpm [1801b/mi] 58cal 53/59rpm
7) 0.62mi - 17:48(28:39/mi) 83/103bpm [2377b/mi] 69cal 43/103rpm
8) 0.03mi - 50(25:00/mi) 80/84bpm [2001b/mi] 3cal 45/57rpm
9) 0mi - 1(12:19/mi) 78/78bpm [961b/mi] 27/54rpm
10) 0.62mi - 13:57(22:27/mi) 81/93bpm [1819b/mi] 59cal 50/105rpm
11) 0.62mi - 13:04(21:01/mi) 80/90bpm [1682b/mi] 58cal 54/60rpm
12) 0.62mi - 14:26(23:14/mi) 70/82bpm [1626b/mi] 60cal 51/102rpm
13) 0.62mi - 14:17(22:59/mi) 76/84bpm [1747b/mi] 58cal 52/58rpm
14) 0.62mi - 14:08(22:44/mi) 74/98bpm [1683b/mi] 61cal 50/115rpm
15) 0.62mi - 14:14(22:55/mi) 99/116bpm [2269b/mi] 66cal 51/107rpm
16) 0.02mi - 31(21:36/mi) 94/96bpm [2031b/mi] 2cal 59/109rpm

Split Summary
===
1) 0.62mi - 17:40(28:25/mi) 87/104bpm [2473b/mi] 67cal 38/108rpm
2) 0.62mi - 15:13(24:30/mi) 90/107bpm [2205b/mi] 63cal 47/107rpm
3) 0.15mi - 4:41(30:39/mi) 80/98bpm [2452b/mi] 17cal 42/105rpm

This is a beautiful place to sea swim. None of the big waves of other local beaches, just calm, clear, green water. A bit chilly - 16° - so only managed 15 minutes before my feet got cold, but I smiled the whole time.

Split Summary
===
1) 0.24mi - 26:25(1:48:23/mi) 85/140bpm [9212b/mi] 84cal 6/44rpm

Split Summary
===
1) 0.62mi - 22:03(35:29/mi) 71/92bpm [2519b/mi] 69cal 30/100rpm
2) 0.62mi - 18:18(29:26/mi) 68/91bpm [2002b/mi] 47cal 35/116rpm
3) 0.01mi - 25(48:19/mi) 70/71bpm [3383b/mi] 1cal 35/115rpm

Walked back after a hot chocolate at Jam Pot cafe. We got back before the heavy rain arrived.

Split Summary
===
1) 0.62mi - 14:12(22:51/mi) 96/122bpm [2193b/mi] 67cal 52/108rpm
2) 0.31mi - 6:42(21:54/mi) 99/117bpm [2168b/mi] 32cal 49/58rpm

The water is feeling reasonably warm despite it being cooler and raining today. I didn't stay in for long as the waves were too big and breaking so I couldn't swim. Just did a dip and some bobbing around. It was exhilarating.

Split Summary
===
1) 0.28mi - 11:41(41:45/mi) 110/136bpm [4593b/mi] 70cal 1/31rpm

Walked up to Mutton Cove to see the basking seals, then back along the beach, joining Godrevy Sands and crossing Red River.

Split Summary
===
1) 0.62mi - 13:44(22:06/mi) 89/107bpm [1968b/mi] 60cal 48/104rpm
2) 0.62mi - 13:20(21:28/mi) 95/124bpm [2039b/mi] 55cal 53/103rpm
3) 0.62mi - 14:49(23:51/mi) 91/117bpm [2170b/mi] 62cal 50/117rpm
4) 0.62mi - 14:01(22:34/mi) 82/120bpm [1850b/mi] 61cal 47/58rpm
5) 0.62mi - 17:14(27:44/mi) 77/100bpm [2135b/mi] 59cal 41/79rpm
6) 0.62mi - 14:26(23:14/mi) 75/93bpm [1743b/mi] 59cal 50/77rpm
7) 0.01mi - 17(51:31/mi) 96/97bpm [4946b/mi] 1cal 40/55rpm

It was going to be a beach walk ending with a swim, but we stopped at Cove cafe for a snack and we’re too late for the mermaid pool as the tide was in. The beach had a red flag flying due to poor water quality, so we sat on the dunes and watched the surfers instead.
A fabulous day, nonetheless.

Split Summary
===
1) 0.62mi - 14:40(23:36/mi) 80/95bpm [1888b/mi] 57cal 48/112rpm
2) 0.62mi - 15:32(24:59/mi) 85/111bpm [2124b/mi] 61cal 44/111rpm
3) 0.62mi - 13:36(21:53/mi) 85/91bpm [1861b/mi] 58cal 52/112rpm
4) 0.62mi - 13:04(21:01/mi) 94/119bpm [1976b/mi] 59cal 54/58rpm
5) 0.62mi - 14:59(24:07/mi) 93/120bpm [2244b/mi] 65cal 47/76rpm
6) 0.62mi - 13:23(21:33/mi) 98/121bpm [2112b/mi] 58cal 55/57rpm
7) 0.62mi - 12:20(19:51/mi) 99/123bpm [1965b/mi] 59cal 55/59rpm
8) 0.62mi - 12:48(20:36/mi) 95/105bpm [1957b/mi] 60cal 52/59rpm
9) 0.62mi - 17:07(27:33/mi) 102/129bpm [2811b/mi] 78cal 44/73rpm
10) 0.6mi - 12:28(20:54/mi) 104/122bpm [2174b/mi] 62cal 52/58rpm

Split Summary
===
1) 0.41mi - 10:36(25:50/mi) 105/125bpm [2712b/mi] 53cal 45/107rpm

I suggested we take the camper van straight to the car park instead of the camp site, so we could be sure of getting to the mermaid pool in time. It was very windy with big breakers in the sea, so a sea dip would have been tricky.

The water was 18º in the pool (16 for the sea) and I had it to myself. It was lovely as the sun came out. We had a hot drink in the van and watched the big waves for an hour after wards. Fabulous.

Split Summary
===
1) 0.23mi - 18:11(1:17:45/mi) 90/131bpm [6998b/mi] 68cal 12/48rpm

Our first visit to Marazion. It was low tide whilst we were there, so I walked across the causeway, but no dogs allowed on St Michael's Mount until October so we didn't pay to visit the castle.

Split Summary
===
1) 0.62mi - 15:53(25:33/mi) 67/89bpm [1712b/mi] 58cal 44/96rpm
2) 0.62mi - 17:23(27:59/mi) 67/82bpm [1875b/mi] 58cal 42/115rpm
3) 0.62mi - 16:06(25:54/mi) 74/90bpm [1916b/mi] 61cal 43/100rpm
4) 0.53mi - 13:37(25:37/mi) 70/87bpm [1793b/mi] 50cal 45/112rpm

Split Summary
===
1) 0.62mi - 17:27(28:04/mi) 91/105bpm [2555b/mi] 72cal 37/107rpm
2) 0.62mi - 13:55(22:23/mi) 104/122bpm [2328b/mi] 68cal 52/121rpm
3) 0.14mi - 2:55(21:33/mi) 110/116bpm [2370b/mi] 14cal 47/59rpm

Mermaid pool dip
20.4° water vs 19.8° air temp (Garmin). Wind chill dropped it to 16°

Split Summary
===
1) 0.19mi - 10:00(52:44/mi) 122/144bpm [6433b/mi] 76cal 22/47rpm

Split Summary
===
1) 0.62mi - 13:10(21:11/mi) 70/83bpm [1483b/mi] 54cal 51/122rpm
2) 0.62mi - 15:14(24:31/mi) 75/90bpm [1838b/mi] 58cal 46/121rpm
3) 0.28mi - 7:05(25:41/mi) 95/111bpm [2441b/mi] 29cal 45/74rpm

Split Summary
===
1) 0.62mi - 14:06(22:41/mi) 108/126bpm [2450b/mi] 76cal 50/60rpm
2) 0.32mi - 6:39(20:59/mi) 115/122bpm [2412b/mi] 34cal 51/59rpm

Water was colder than yesterday @ 16.4° and with the strong wind, the air was colder too so only managed 15 minutes today.
The pool is shallower today, so swimming became bobbing around as I found a short deep section amongst the shallower sections.
Loved it.

Split Summary
===
1) 0.31mi - 14:00(45:03/mi) 133/162bpm [5991b/mi] 122cal 23/44rpm
2) 0.03mi - 1:12(43:34/mi) 131/144bpm [5708b/mi] 10cal 36/218rpm

Split Summary
===
1) 0.62mi - 16:29(26:31/mi) 85/99bpm [2255b/mi] 62cal 44/109rpm
2) 0.62mi - 16:30(26:33/mi) 96/116bpm [2549b/mi] 64cal 42/85rpm
3) 0.22mi - 5:56(26:50/mi) 99/107bpm [2657b/mi] 24cal 41/73rpm

To Jam Pot cafe

Split Summary
===
1) 0.62mi - 12:50(20:40/mi) 76/86bpm [1570b/mi] 54cal 53/59rpm
2) 0.28mi - 7:18(26:19/mi) 71/89bpm [1868b/mi] 27cal 42/74rpm

From the mermaid pool, to the beach shack cafe for a hot drink, then walked back to the site.

Split Summary
===
1) 0.62mi - 17:15(27:45/mi) 76/107bpm [2110b/mi] 65cal 42/96rpm
2) 0.62mi - 14:01(22:33/mi) 93/112bpm [2097b/mi] 65cal 52/64rpm
3) 0.21mi - 4:32(21:40/mi) 91/106bpm [1972b/mi] 21cal 53/58rpm

Garmin temperature was 16.4° in the water. The cooler air made a difference. I was pleased I’d taken my winter dryrobe today.

Split Summary
===
1) 0.26mi - 15:51(1:01:26/mi) 111/149bpm [6820b/mi] 96cal 18/46rpm

The forecast was mixed so we risked it and headed out. Over the dunes, onto the beach, with a 10 minute sit until the sea had gone out far enough for us to cross the creek, coffee at Cove Cafe, onto Mr B’s in Hayle for an ice cream, a pasty from Philps purchased for tea, then a long walk back along the beach, in the sunshine, to the mermaid pool.
It has been a stress-free, wonderful day again.

Split Summary
===
1) 0.62mi - 15:20(24:41/mi) 89/109bpm [2196b/mi] 63cal 46/113rpm
2) 0.62mi - 15:02(24:12/mi) 86/99bpm [2082b/mi] 59cal 47/119rpm
3) 0.62mi - 15:18(24:38/mi) 92/102bpm [2266b/mi] 60cal 49/58rpm
4) 0.62mi - 18:12(29:17/mi) 76/105bpm [2225b/mi] 61cal 42/97rpm
5) 0.62mi - 16:42(26:52/mi) 96/137bpm [2579b/mi] 70cal 46/101rpm
6) 0.62mi - 14:39(23:35/mi) 88/110bpm [2076b/mi] 60cal 50/57rpm
7) 0.62mi - 14:19(23:02/mi) 85/97bpm [1958b/mi] 61cal 47/58rpm
8) 0.62mi - 14:45(23:44/mi) 87/97bpm [2064b/mi] 62cal 50/57rpm
9) 0.62mi - 15:24(24:47/mi) 90/97bpm [2230b/mi] 60cal 48/78rpm
10) 0.62mi - 15:05(24:16/mi) 87/96bpm [2111b/mi] 58cal 49/61rpm
11) 0.62mi - 13:58(22:29/mi) 86/98bpm [1933b/mi] 58cal 54/57rpm
12) 0.62mi - 13:55(22:24/mi) 83/95bpm [1859b/mi] 58cal 54/58rpm
13) 0.21mi - 5:02(23:55/mi) 83/89bpm [1985b/mi] 20cal 46/59rpm

An easy day, with a bit of walking up and down hilly roads

Split Summary
===
1) 0.62mi - 13:18(21:25/mi) 68/87bpm [1456b/mi] 47cal 36/107rpm
2) 0.62mi - 18:09(29:13/mi) 83/103bpm [2425b/mi] 55cal 39/98rpm
3) 0.62mi - 17:50(28:42/mi) 87/119bpm [2497b/mi] 66cal 42/101rpm
4) 0.62mi - 18:46(30:12/mi) 82/103bpm [2476b/mi] 65cal 38/107rpm
5) 0.53mi - 13:12(24:51/mi) 88/128bpm [2186b/mi] 56cal 46/88rpm

Split Summary
===
1) 0.62mi - 14:43(23:42/mi) 109/131bpm [2583b/mi] 80cal 49/122rpm
2) 0.29mi - 5:54(20:19/mi) 107/126bpm [2174b/mi] 30cal 54/111rpm

A bit of bobbing around as the tide was still high enough to bring waves into the mermaid pool and the current took me seaward a couple of times. I’m surprised how quickly my heart rate has adapted to the cold water.
15.9°

Split Summary
===
1) 0.1mi - 15:21(2:27:54/mi) 78/111bpm [11537b/mi] 39cal 3/39rpm

To Jam Pot to meet .B. And K for coffee

Split Summary
===
1) 0.62mi - 13:42(22:03/mi) 80/93bpm [1763b/mi] 56cal 51/100rpm
2) 0.4mi - 9:41(24:18/mi) 90/121bpm [2187b/mi] 43cal 49/100rpm