Jaks

1) 0.38mi - 10:02(26:16/mi) 85/99bpm [2233b/mi] 44cal 40/79rpm

1) 0.64mi - 22:44(35:30/mi) 75/96bpm [2663b/mi] 81cal 29/73rpm

Tib strength work
3 x 15 reps 3kg each leg, 20 seconds recovery between sets.

Strength and mobility

From Tom Morrisons SMM

Couch stretch reach ES x 10
Glute Bridge both legs x 5

single leg x 5
90/90 push backs ES x 5
Deep lunge rotation ES x 5
Side stretches ES x 5
Zenith rotation hand on head x 5 ES

hand on back x 5 ES
Hip hikes ES x10
Thoracic bridge press ES x 5

Assisted split squat ES x 5
Unassisted split squat ES x 5
Side plank marches ES x 5 (regression)
Elbow withdrawal lunges ES x 5 each side
Overhead crossed arms kickstand squat ES x 5
Single leg deadlifts ES x 5

Having to change my plan about due to hospital appointment so
streak saving mile today instead of tomorrow.

1) 1mi - 11:41(11:41/mi) 122/140bpm [1424b/mi] 115cal
2) 0.08mi - 47(10:13/mi) 130/137bpm [1329b/mi] 7cal

1) 1mi - 33:05(33:05/mi) 74/101bpm [2448b/mi] 115cal 30/97rpm
2) 0.59mi - 21:35(36:43/mi) 71/89bpm [2606b/mi] 65cal 30/69rpm

1) 0.33mi - 7:49(23:29/mi) 87/110bpm [2043b/mi] 37cal 46/63rpm

1) 0.79mi - 12:11(15:32/mi) 113/122bpm [1754b/mi] 80cal 65/69rpm

Had to do my LR today instead of Saturday as after 14 months of waiting I've got an appointment at the Immunology clinic in Newcastle 😀
Run/walk as per usual. I was tired before I set off as I woke at 2.30am and couldn’t get back to sleep, good training I suppose 😜
I went round the route so the hills came last so I could push up them on tired legs. Everything was ok until I got to the furthest point along the lake and the blummin heavens opened and it was freezing. I had to stop and take my pack off to put my jacket on. The wind was bitter all the way back and I got soaked. Had to strip off n the bathroom as soon as I got in and got in the shower to warm up.

Very tired legs now. 😀

1) 1mi - 11:38(11:38/mi) 119/134bpm [1384b/mi] 110cal
2) 1mi - 11:44(11:44/mi) 135/145bpm [1584b/mi] 116cal
3) 1mi - 12:47(12:47/mi) 137/148bpm [1752b/mi] 114cal
4) 1mi - 13:48(13:48/mi) 139/155bpm [1918b/mi] 127cal
5) 1mi - 13:54(13:54/mi) 130/142bpm [1807b/mi] 115cal
6) 1mi - 13:40(13:40/mi) 134/143bpm [1832b/mi] 120cal
7) 1mi - 13:23(13:23/mi) 135/144bpm [1806b/mi] 113cal
8) 1mi - 13:36(13:36/mi) 135/142bpm [1836b/mi] 115cal
9) 1mi - 14:19(14:19/mi) 142/156bpm [2032b/mi] 116cal
10) 1mi - 14:05(14:05/mi) 136/155bpm [1916b/mi] 114cal
11) 1mi - 14:43(14:43/mi) 138/156bpm [2030b/mi] 128cal
12) 1mi - 11:26(11:26/mi) 140/164bpm [1602b/mi] 99cal
13) 1mi - 13:47(13:47/mi) 131/150bpm [1806b/mi] 115cal
14) 1mi - 14:12(14:12/mi) 140/156bpm [1989b/mi] 122cal
15) 0.02mi - 11(7:58/mi) 141/141bpm [1124b/mi] 2cal

1) 0.67mi - 20:47(31:12/mi) 71/99bpm [2216b/mi] 68cal 28/72rpm

1) 0.42mi - 10:34(25:28/mi) 95/114bpm [2420b/mi] 56cal 37/63rpm

1) 0.37mi - 27:56(1:15:51/mi) 78/104bpm [5916b/mi] 89cal 12/69rpm

Tib strength work
3 x 15 reps 3kg each leg, 20 seconds recovery between sets.

1) 0.6mi - 20:19(33:51/mi) 82/102bpm [2775b/mi] 87cal 29/64rpm

1) 1mi - 16:43(16:43/mi) 102/122bpm [1705b/mi] 105cal 60/70rpm
2) 0.1mi - 1:28(14:17/mi) 106/109bpm [1514b/mi] 9cal 68/69rpm

That’s the weekend runs completed 😁
My legs were very tired when I set off, my calves were tight and trying to run up even a small incline made my shins hurt so a lot of walking on every incline. Downhills were ok though 😁 the calves had loosened off by then.

1) 1mi - 12:20(12:20/mi) 112/124bpm [1381b/mi] 109cal
2) 1mi - 13:08(13:08/mi) 118/127bpm [1549b/mi] 130cal
3) 1mi - 16:35(16:35/mi) 117/136bpm [1940b/mi] 149cal
4) 1mi - 15:16(15:16/mi) 132/143bpm [2014b/mi] 138cal
5) 1mi - 10:45(10:45/mi) 125/134bpm [1344b/mi] 97cal
6) 1mi - 10:29(10:29/mi) 131/141bpm [1374b/mi] 95cal
7) 0.01mi - 6(7:28/mi) 129/129bpm [963b/mi] 1cal

1) 0.93mi - 35:09(37:38/mi) 73/105bpm [2748b/mi] 124cal 26/79rpm

1) 0.32mi - 12:33(39:26/mi) 84/97bpm [3313b/mi] 53cal 27/79rpm

1) 1mi - 11:15(11:15/mi) 119/135bpm [1339b/mi] 111cal
2) 0.02mi - 11(9:45/mi) 133/133bpm [1297b/mi] 2cal

1) 1mi - 35:29(35:29/mi) 82/116bpm [2909b/mi] 136cal 25/86rpm
2) 0.01mi - 2(2:03/mi) 109/109bpm [223b/mi]

1) 0.54mi - 40:35(1:15:41/mi) 75/92bpm [5676b/mi] 126cal 13/87rpm

1) 0.8mi - 12:12(15:13/mi) 113/132bpm [1719b/mi] 83cal 66/70rpm

Run/walk. Gremlin kept trying to tell me to cut it short. Defeated it by sticking to the plan 😁. Legs have sore spots but nothing specific.

Nice run.

1) 1mi - 12:35(12:35/mi) 120/139bpm [1510b/mi] 116cal
2) 1mi - 12:47(12:47/mi) 125/135bpm [1598b/mi] 124cal
3) 1mi - 17:02(17:02/mi) 115/135bpm [1959b/mi] 159cal
4) 1mi - 13:38(13:38/mi) 130/140bpm [1773b/mi] 127cal
5) 1mi - 10:34(10:34/mi) 135/141bpm [1427b/mi] 104cal
6) 1mi - 9:58(9:58/mi) 138/142bpm [1376b/mi] 99cal
7) 0.07mi - 32(7:56/mi) 136/137bpm [1079b/mi] 5cal

1) 0.56mi - 15:10(27:02/mi) 73/93bpm [1973b/mi] 60cal 38/74rpm

1) 0.41mi - 19:52(48:14/mi) 81/97bpm [3907b/mi] 71cal 20/76rpm

1) 1mi - 24:15(24:15/mi) 91/113bpm [2207b/mi] 115cal 44/63rpm
2) 0.06mi - 1:45(29:15/mi) 91/107bpm [2661b/mi] 8cal 33/79rpm

Tib strength work
3 x 15 reps 3kg each leg, 20 seconds recovery between sets.

Streak saver. Above my knees ache (both legs) and my right shin. Just noting it so I can keep an eye on it.

1) 1mi - 11:52(11:52/mi) 124/140bpm [1471b/mi] 114cal
2) 0.03mi - 20(9:57/mi) 128/131bpm [1273b/mi] 3cal

1) 0.93mi - 33:59(36:37/mi) 73/93bpm [2673b/mi] 116cal 28/79rpm

Dog walk with mr jaks.

1) 1mi - 23:33(23:33/mi) 103/126bpm [2425b/mi] 150cal 45/61rpm
2) 1mi - 21:22(21:22/mi) 95/111bpm [2030b/mi] 104cal 52/61rpm
3) 1mi - 20:58(20:58/mi) 85/107bpm [1782b/mi] 91cal 52/63rpm
4) 0.38mi - 7:57(20:43/mi) 86/94bpm [1781b/mi] 34cal 50/62rpm

Quick march home following my run.

1) 1mi - 14:57(14:57/mi) 109/124bpm [1629b/mi] 104cal 65/72rpm
2) 0.06mi - 48(13:42/mi) 106/111bpm [1453b/mi] 6cal 69/70rpm

More uphill this way round so more walking. Knees still sore but not painful. Hopefully they will ease off.

Nice run/walk in the sunshine. Paused at the top of the hill and spent a few minutes admiring the view. 😁
1) 1mi - 12:15(12:15/mi) 109/129bpm [1334b/mi] 106cal
2) 1mi - 16:25(16:25/mi) 111/132bpm [1821b/mi] 161cal
3) 1mi - 15:30(15:30/mi) 114/141bpm [1768b/mi] 135cal
4) 1mi - 15:01(15:01/mi) 125/146bpm [1878b/mi] 127cal
5) 1mi - 11:47(11:47/mi) 142/153bpm [1672b/mi] 96cal
6) 1mi - 10:57(10:57/mi) 126/148bpm [1379b/mi] 86cal
7) 0.04mi - 21(9:23/mi) 136/138bpm [1276b/mi] 4cal

1) 0.68mi - 17:51(26:22/mi) 75/92bpm [1978b/mi] 72cal 37/79rpm

Strength and mobility

From Tom Morrisons SMM

Couch stretch reach ES x 10
Glute Bridge both legs x 10

single leg x 5
90/90 push backs ES x 5
Deep lunge rotation ES x 5
Side stretches ES x 10
Zenith rotation hand on head x 5 ES

hand on back x 5 ES
Hip hikes ES x10
Thoracic bridge press ES x 5

Assisted split squat ES x 5
Unassisted split squat ES x 5
Side plank marches ES x 5 (regression)
Elbow withdrawal lunges ES x 5 each side
Overhead crossed arms kickstand squat ES x 5
Single leg deadlifts ES x 5

1) 0.64mi - 17:50(27:50/mi) 93/114bpm [2588b/mi] 89cal 37/64rpm

1) 0.48mi - 17:35(36:53/mi) 97/115bpm [3578b/mi] 89cal 23/69rpm

Forgot to start my Garmin so it should have been a mile.

1) 0.47mi - 7:29(15:47/mi) 102/111bpm [1610b/mi] 48cal 66/70rpm

Same route as yesterday. Little bit faster. Knees still ache but they’re not painful. Think it’s just arthritis, I’m an old person now 😜. I quite enjoyed that. Weather was nice again 😮.

1) 1mi - 11:57(11:57/mi) 113/131bpm [1350b/mi] 110cal
2) 1mi - 16:27(16:27/mi) 126/137bpm [2073b/mi] 150cal
3) 1mi - 15:49(15:49/mi) 125/145bpm [1978b/mi] 134cal
4) 1mi - 15:03(15:03/mi) 121/140bpm [1821b/mi] 129cal
5) 1mi - 11:35(11:35/mi) 123/144bpm [1424b/mi] 80cal
6) 1mi - 10:37(10:37/mi) 133/152bpm [1412b/mi] 95cal
7) 0.08mi - 38(8:31/mi) 138/139bpm [1174b/mi] 8cal

1) 0.7mi - 19:26(27:36/mi) 73/90bpm [2015b/mi] 78cal 37/66rpm

Tib strength work
3 x 15 reps 3kg each leg, 20 seconds recovery between sets.

1) 0.39mi - 32:10(1:21:29/mi) 84/106bpm [6845b/mi] 115cal 11/78rpm

1) 1mi - 11:47(11:47/mi) 128/141bpm [1508b/mi] 112cal
2) 0.54mi - 6:31(11:58/mi) 135/143bpm [1616b/mi] 65cal

Strength and mobility

From Tom Morrisons SMM

Couch stretch reach ES x 10
Glute Bridge both legs x 10

single leg x 5
90/90 push backs ES x 5
Deep lunge rotation ES x 5
Side stretches ES x 10
Zenith rotation hand on head x 5 ES

hand on back x 5 ES
Hip hikes ES x10
Thoracic bridge press ES x 5

Assisted split squat ES x 5
Unassisted split squat ES x 5
Side plank marches ES x 5 (regression)
Elbow withdrawal lunges ES x 5 each side
Overhead crossed arms kickstand squat ES x 5
Single leg deadlifts ES x 5

1) 1mi - 25:00(25:00/mi) 72/91bpm [1800b/mi] 100cal 41/65rpm
2) 0.63mi - 12:38(20:09/mi) 78/107bpm [1572b/mi] 67cal 51/68rpm

Decided to run down the hill to get my streak saver in 😁
1) 1mi - 9:48(9:48/mi) 127/140bpm [1245b/mi] 94cal
2) 0.05mi - 24(8:40/mi) 130/131bpm [1126b/mi] 4cal

1) 1mi - 20:18(20:18/mi) 95/123bpm [1929b/mi] 131cal 54/65rpm
2) 1mi - 16:32(16:32/mi) 117/136bpm [1934b/mi] 124cal 64/71rpm
3) 0.1mi - 1:48(17:19/mi) 113/120bpm [1958b/mi] 15cal 63/66rpm

1) 0.81mi - 28:25(35:05/mi) 79/113bpm [2772b/mi] 114cal 29/79rpm

Tom Morrison

Strengthen delicate knees session.

Tib strength work
3 x 15 reps 3kg each leg, 20 seconds recovery between sets.

1) 0.51mi - 17:24(33:54/mi) 88/103bpm [2983b/mi] 80cal 32/74rpm

1) 0.24mi - 6:59(28:55/mi) 86/106bpm [2487b/mi] 31cal 37/62rpm

1) 0.42mi - 9:52(23:30/mi) 118/138bpm [2772b/mi] 67cal 45/66rpm

Found this really hard for the first 5 miles. I had to remind myself that some runs can be hard and on race day I might feel the same and I just have to get on with it.

Run/walk as per usual. I don’t normally listen to music on my run but I decided to listen to Tony Blackburn and the Sounds of the 60s whilst going up the hills in the last 5 miles, I sang out loud and really enjoyed myself even if I do sing out of tune and my legs were really aching 😜
Very busy out there this morning.

1) 1mi - 12:08(12:08/mi) 118/132bpm [1432b/mi] 110cal
2) 1mi - 12:22(12:22/mi) 129/140bpm [1595b/mi] 111cal
3) 1mi - 12:12(12:12/mi) 134/140bpm [1635b/mi] 116cal
4) 1mi - 14:06(14:06/mi) 132/141bpm [1862b/mi] 121cal
5) 1mi - 12:53(12:53/mi) 131/142bpm [1688b/mi] 113cal
6) 1mi - 13:38(13:38/mi) 132/141bpm [1799b/mi] 117cal
7) 1mi - 12:59(12:59/mi) 137/145bpm [1780b/mi] 116cal
8) 1mi - 14:07(14:07/mi) 130/140bpm [1834b/mi] 117cal
9) 1mi - 13:56(13:56/mi) 131/140bpm [1826b/mi] 107cal
10) 1mi - 14:31(14:31/mi) 132/145bpm [1916b/mi] 110cal
11) 1mi - 13:27(13:27/mi) 136/145bpm [1830b/mi] 112cal
12) 1mi - 14:59(14:59/mi) 134/150bpm [2007b/mi] 117cal
13) 1mi - 13:37(13:37/mi) 142/163bpm [1933b/mi] 114cal
14) 1mi - 12:19(12:19/mi) 139/155bpm [1712b/mi] 104cal
15) 1mi - 14:56(14:56/mi) 134/155bpm [2001b/mi] 127cal
16) 1mi - 12:45(12:45/mi) 148/172bpm [1886b/mi] 116cal
17) 0.07mi - 52(13:12/mi) 143/148bpm [1888b/mi] 6cal

1) 0.49mi - 14:34(29:29/mi) 90/106bpm [2653b/mi] 68cal 33/67rpm

1) 0.42mi - 16:03(38:23/mi) 80/95bpm [3070b/mi] 61cal 27/80rpm

Strength and mobility

From Tom Morrisons SMM

Couch stretch reach ES x 10
Glute Bridge both legs x 10

single leg x 5
90/90 push backs ES x 5
Deep lunge rotation ES x 5
Side stretches ES x 10
Zenith rotation hand on head x 5 ES

hand on back x 5 ES
Hip hikes ES x10
Thoracic bridge press ES x 5

Assisted split squat ES x 5
Unassisted split squat ES x 5
Side plank marches ES x 5 (regression)
Elbow withdrawal lunges ES x 5 each side
Overhead crossed arms kickstand squat ES x 5
Single leg deadlifts ES x 5

Tib strength work
3 x 15 reps 3kg each leg, 20 seconds recovery between sets.

Just a mile as I’m in work later and I thought standing on my feet for 6hrs must count for something 😜
1) 1mi - 11:52(11:52/mi) 122/141bpm [1447b/mi] 112cal
2) 0.02mi - 13(10:40/mi) 122/123bpm [1301b/mi] 2cal

1) 0.43mi - 9:14(21:39/mi) 83/98bpm [1798b/mi] 43cal 47/66rpm

Just a nice little joglet in the wind 😀
1) 1mi - 12:18(12:18/mi) 114/125bpm [1403b/mi] 113cal
2) 0.03mi - 20(10:47/mi) 116/117bpm [1251b/mi] 4cal

1) 1mi - 26:38(26:38/mi) 80/94bpm [2130b/mi] 111cal 38/77rpm
2) 0.16mi - 3:48(23:09/mi) 83/92bpm [1922b/mi] 18cal 44/62rpm

Dog walk with mr jaks.

1) 1mi - 24:51(24:51/mi) 103/133bpm [2559b/mi] 141cal 44/63rpm
2) 1mi - 20:08(20:08/mi) 114/139bpm [2296b/mi] 103cal 54/63rpm
3) 1mi - 23:42(23:42/mi) 109/136bpm [2584b/mi] 116cal 45/64rpm
4) 0.96mi - 18:14(19:02/mi) 102/121bpm [1941b/mi] 99cal 56/64rpm

Walk following my run.

1) 1mi - 15:28(15:28/mi) 111/131bpm [1718b/mi] 103cal 66/70rpm
2) 0.05mi - 44(14:20/mi) 105/107bpm [1506b/mi] 5cal 67/69rpm

Short runs go up to 7 miles on the plan from today. Still have an aching right shin (this is the one I injured on the last Lakeland 50 and didn’t get it checked). Not sore enough to stop me running though and I don’t notice it most of the time but it is there.

Warm out but very windy. Managed to stay dry 😁.

1) 1mi - 12:01(12:01/mi) 127/146bpm [1525b/mi] 109cal
2) 1mi - 13:25(13:25/mi) 127/140bpm [1705b/mi] 115cal
3) 1mi - 13:24(13:24/mi) 133/142bpm [1783b/mi] 122cal
4) 1mi - 15:39(15:39/mi) 135/145bpm [2114b/mi] 136cal
5) 1mi - 14:14(14:14/mi) 131/144bpm [1864b/mi] 123cal
6) 1mi - 11:42(11:42/mi) 128/146bpm [1497b/mi] 100cal
7) 1mi - 10:21(10:21/mi) 137/153bpm [1417b/mi] 93cal
8) 0.02mi - 10(8:36/mi) 145/146bpm [1247b/mi] 2cal

1) 0.71mi - 22:37(32:04/mi) 77/97bpm [2469b/mi] 84cal 30/79rpm

Finishing the walk.

1) 0.61mi - 11:46(19:17/mi) 106/121bpm [2044b/mi] 65cal 58/66rpm

Managed to fit my streak saver in to my hike 😁
1) 1mi - 11:22(11:22/mi) 139/151bpm [1580b/mi] 96cal
2) 0.01mi - 8(11:59/mi) 134/146bpm [1607b/mi] 1cal

Changed Garmin from hike to walk as it was doing my head in.

1) 1mi - 18:01(18:01/mi) 95/120bpm [1712b/mi] 90cal 59/67rpm
2) 0.04mi - 1:18(33:00/mi) 95/99bpm [3135b/mi] 6cal 30/67rpm

Thought it was about time I started doing some hilly hikes. Set Garmin to hike only to find out it’s on automatic pause so every time I stopped (to let the dog catch up, open/close gates, climb over stiles) it would pause then not restart straight away it was very annoying.

From sea level up to Muncaster trig, down to golf course and back up the hill. Enjoyed this.

1) 5.05mi - 1:40:43(19:57/mi) 104/149bpm [2074b/mi] 506cal 57/72rpm

1) 0.47mi - 19:15(41:03/mi) 90/108bpm [3695b/mi] 87cal 25/120rpm

1) 0.33mi - 11:34(35:13/mi) 91/112bpm [3204b/mi] 55cal 31/79rpm

March on to get home.

1) 0.94mi - 14:05(14:55/mi) 127/140bpm [1894b/mi] 103cal 66/90rpm

Oof! Tired legs from yesterday's hike. Got it done though 😁.

Mileage in legs and time on feet and all that malarkey 😛
Very warm out there, glad I took a drink with me.

1) 1mi - 12:12(12:12/mi) 113/127bpm [1379b/mi] 103cal
2) 1mi - 13:29(13:29/mi) 127/136bpm [1713b/mi] 121cal
3) 1mi - 14:30(14:30/mi) 130/141bpm [1885b/mi] 129cal
4) 1mi - 16:12(16:12/mi) 139/153bpm [2251b/mi] 139cal
5) 1mi - 14:31(14:31/mi) 138/158bpm [2003b/mi] 113cal
6) 1mi - 11:47(11:47/mi) 130/144bpm [1533b/mi] 92cal
7) 1mi - 10:52(10:52/mi) 134/149bpm [1456b/mi] 89cal
8) 0.01mi - 3(6:32/mi) 149/149bpm [973b/mi] 1cal

1) 0.62mi - 28:43(46:29/mi) 69/89bpm [3208b/mi] 75cal 15/78rpm

1) 0.33mi - 13:37(40:55/mi) 76/102bpm [3109b/mi] 47cal 27/79rpm

1) 0.96mi - 28:03(29:05/mi) 92/123bpm [2676b/mi] 132cal 33/78rpm

Strength and mobility

From Tom Morrisons SMM

Couch stretch reach ES x 10
Glute Bridge both legs x 10

single leg x 5
90/90 push backs ES x 10
Deep lunge rotation ES x 5
Side stretches ES x 10
Zenith rotation hand on head x 5 ES

hand on back x 5 ES
Hip hikes ES x10
Thoracic bridge press ES x 5

Assisted split squat ES x 5
Unassisted split squat ES x 5
Side plank marches ES x 5 (regression)
Elbow withdrawal lunges ES x 5 each side
Overhead crossed arms kickstand squat ES x 5
Single leg deadlifts ES x 5

1) 1mi - 11:29(11:29/mi) 123/142bpm [1412b/mi] 111cal
2) 0.04mi - 23(10:02/mi) 133/137bpm [1334b/mi] 4cal

1) 0.87mi - 30:50(35:20/mi) 76/91bpm [2685b/mi] 111cal 27/79rpm

1) 0.43mi - 11:21(26:13/mi) 74/100bpm [1941b/mi] 43cal 32/80rpm

Forgot to stop my Garmin so I’ve adjusted it.

1) 1mi - 17:15(17:15/mi) 112/142bpm [1931b/mi] 106cal 33/63rpm
2) 0.02mi - 4(3:22/mi) 129/129bpm [434b/mi] 1cal

Met up with Sushi before the start, she is slowly getting her running fitness back after finishing the virtual challenge swim and I’m just taking it easy so we decided to have a fun afternoon, chatting, running, walking and holding gates open for the racers. I have really enjoyed having Sushi’s company on this run. The time flew by. Can’t remember all those stiles though, Sushi said it’s like childbirth and you forget the horrible bits 🤣. I felt strong at the end and felt I could have gone further 😁
Looking forward to reading her blog and seeing all the photos she took 😁
1) 1mi - 13:02(13:02/mi) 135/152bpm [1759b/mi] 134cal
2) 1mi - 14:23(14:23/mi) 144/169bpm [2070b/mi] 139cal
3) 1mi - 16:02(16:02/mi) 147/166bpm [2356b/mi] 143cal
4) 1mi - 15:55(15:55/mi) 140/170bpm [2229b/mi] 118cal
5) 1mi - 15:09(15:09/mi) 141/161bpm [2136b/mi] 122cal
6) 1mi - 20:56(20:56/mi) 140/157bpm [2930b/mi] 168cal
7) 1mi - 16:27(16:27/mi) 145/164bpm [2385b/mi] 126cal
8) 1mi - 15:40(15:40/mi) 147/175bpm [2303b/mi] 125cal
9) 1mi - 15:35(15:35/mi) 143/173bpm [2228b/mi] 120cal
10) 1mi - 21:45(21:45/mi) 135/153bpm [2936b/mi] 138cal
11) 1mi - 14:34(14:34/mi) 141/157bpm [2054b/mi] 94cal
12) 0.28mi - 3:24(11:58/mi) 144/154bpm [1723b/mi] 31cal

1) 0.31mi - 8:00(25:31/mi) 76/97bpm [1940b/mi] 36cal 39/68rpm

1) 0.4mi - 14:23(35:49/mi) 70/84bpm [2507b/mi] 47cal 28/63rpm

1) 0.91mi - 31:14(34:09/mi) 69/97bpm [2356b/mi] 109cal 26/72rpm

1) 0.69mi - 11:25(16:27/mi) 104/121bpm [1711b/mi] 75cal 62/68rpm

A nice and easy run/walk keeping HR <130. Ave 120 that’ll do 😄
A chap came out of the woods from the side onto the fell and he scared me, that’s why I had a HR of 151.

Enjoyed that (apart from the scare) even if it was very drizzly and there were no views at all 😁 Legs felt surprisingly good after yesterday’s run/walk.

1) 1mi - 12:39(12:39/mi) 111/124bpm [1405b/mi] 113cal
2) 1mi - 18:26(18:26/mi) 105/117bpm [1935b/mi] 155cal
3) 1mi - 15:27(15:27/mi) 116/136bpm [1792b/mi] 128cal
4) 1mi - 13:09(13:09/mi) 131/151bpm [1723b/mi] 117cal
5) 1mi - 13:30(13:30/mi) 128/147bpm [1729b/mi] 103cal
6) 1mi - 11:52(11:52/mi) 129/141bpm [1531b/mi] 93cal
7) 1mi - 11:06(11:06/mi) 126/139bpm [1399b/mi] 97cal
8) 0.01mi - 5(9:24/mi) 136/137bpm [1279b/mi] 1cal

1) 0.6mi - 25:33(42:21/mi) 64/85bpm [2711b/mi] 70cal 23/78rpm

1) 0.41mi - 10:14(25:07/mi) 85/99bpm [2135b/mi] 47cal 36/63rpm

1) 0.4mi - 10:46(26:45/mi) 64/84bpm [1712b/mi] 41cal 39/76rpm

A bit wary of starting my shin pain again but so far so good.

Strength and mobility

From Tom Morrisons SMM

Couch stretch reach ES x 10
Glute Bridge both legs x 10

single leg x 5
90/90 push backs ES x 10
Deep lunge rotation ES x 5
Side stretches ES x 10
Zenith rotation hand on head x 5 ES

hand on back x 5 ES
Hip hikes ES x10
Thoracic bridge press ES x 5

Assisted split squat ES x 5
Unassisted split squat ES x 5
Side plank marches ES x 5 (regression)
Elbow withdrawal lunges ES x 5 each side
Overhead crossed arms kickstand squat ES x 5
Single leg deadlifts ES x 5

1) 1mi - 11:34(11:34/mi) 114/134bpm [1319b/mi] 115cal
2) 0.03mi - 19(10:12/mi) 120/122bpm [1223b/mi] 3cal

1) 0.61mi - 31:56(52:24/mi) 69/90bpm [3616b/mi] 87cal 19/78rpm

1) 0.39mi - 22:36(57:16/mi) 71/98bpm [4066b/mi] 65cal 17/78rpm

1) 0.54mi - 18:55(35:16/mi) 88/106bpm [3103b/mi] 82cal 29/78rpm

1) 1mi - 11:53(11:53/mi) 117/131bpm [1390b/mi] 112cal
2) 0.06mi - 36(10:42/mi) 127/128bpm [1359b/mi] 6cal

1) 0.67mi - 25:16(37:43/mi) 69/87bpm [2602b/mi] 79cal 26/72rpm

Strength and mobility

From Tom Morrisons SMM

Couch stretch reach ES x 10
Glute Bridge both legs x 10

single leg x 5
90/90 push backs ES x 10
Deep lunge rotation ES x 5
Side stretches ES x 10
Zenith rotation hand on head x 5 ES

hand on back x 5 ES
Hip hikes ES x10
Thoracic bridge press ES x 5

Assisted split squat ES x 5
Unassisted split squat ES x 5
Side plank marches ES x 5 (regression)
Elbow withdrawal lunges ES x 5 each side
Overhead crossed arms kickstand squat ES x 5
Single leg deadlifts ES x 5

1) 0.53mi - 15:33(29:14/mi) 92/111bpm [2690b/mi] 74cal 35/62rpm

I’ve been feeling a bit run down the last few days, (I have a massive cold sore on my top lip) so I’ve just ran streak savers.

1) 1mi - 11:57(11:57/mi) 121/143bpm [1445b/mi] 117cal
2) 0.18mi - 1:52(10:19/mi) 140/142bpm [1444b/mi] 20cal

1) 0.73mi - 21:22(29:10/mi) 77/96bpm [2246b/mi] 83cal 34/70rpm

1) 0.36mi - 13:52(38:48/mi) 81/110bpm [3143b/mi] 57cal 26/76rpm

1) 0.46mi - 12:12(26:28/mi) 97/112bpm [2567b/mi] 60cal 36/60rpm

1) 1mi - 15:38(15:38/mi) 111/141bpm [1735b/mi] 98cal 64/72rpm
2) 0.27mi - 4:11(15:37/mi) 122/134bpm [1905b/mi] 31cal 66/70rpm

Warm out there this morning, it was hard to keep HR down. Nice run/walk. Legs achy.

1) 1mi - 12:31(12:31/mi) 127/141bpm [1589b/mi] 114cal
2) 1mi - 13:25(13:25/mi) 132/142bpm [1771b/mi] 119cal
3) 1mi - 14:45(14:45/mi) 135/144bpm [1992b/mi] 127cal
4) 1mi - 16:28(16:28/mi) 133/149bpm [2189b/mi] 144cal
5) 1mi - 13:58(13:58/mi) 135/146bpm [1885b/mi] 113cal
6) 1mi - 11:36(11:36/mi) 134/146bpm [1555b/mi] 103cal
7) 1mi - 10:48(10:48/mi) 135/146bpm [1458b/mi] 95cal
8) 0.01mi - 7(8:07/mi) 145/145bpm [1178b/mi] 1cal

1) 1mi - 27:57(27:57/mi) 86/100bpm [2404b/mi] 123cal 37/78rpm
2) 0.27mi - 7:40(28:14/mi) 86/104bpm [2428b/mi] 34cal 36/108rpm

1) 0.24mi - 9:33(39:52/mi) 71/92bpm [2830b/mi] 31cal 27/62rpm

1) 0.44mi - 27:22(1:01:57/mi) 89/114bpm [5513b/mi] 114cal 16/60rpm

1) 1mi - 12:29(12:29/mi) 120/135bpm [1499b/mi] 114cal
2) 0.02mi - 9(10:02/mi) 122/124bpm [1225b/mi] 2cal

1) 1mi - 42:15(42:15/mi) 64/89bpm [2704b/mi] 116cal 24/80rpm
2) 0.07mi - 3:02(42:29/mi) 65/73bpm [2762b/mi] 10cal 23/58rpm

1) 0.6mi - 22:06(36:38/mi) 76/94bpm [2784b/mi] 78cal 28/85rpm

1) 0.37mi - 9:55(26:40/mi) 93/119bpm [2480b/mi] 46cal 43/62rpm

1) 0.35mi - 11:39(33:02/mi) 90/108bpm [2973b/mi] 53cal 33/63rpm

Long run done. That was hard as I kept having to stop as my colon was playing up. Think I’m going to take an Imodium before my next long run.

Struggled on some of the steeper bits, need more practice.

From Wasdale to Boot it’s still really boggy, lots of clean running water as well though to wash the boggy stuff off.

Stopped in Boot for a bit chatting to a chap who was on a recce from Coniston to Buttermere also had a banana and an ice cream.
Glad to have got that run done, should have been 19 miles but extended to 20 so Al could pick me up at Muncaster. It was very hot out there today.

1) 1mi - 13:07(13:07/mi) 118/130bpm [1547b/mi] 112cal
2) 1mi - 14:11(14:11/mi) 133/156bpm [1887b/mi] 122cal
3) 1mi - 12:20(12:20/mi) 125/144bpm [1541b/mi] 106cal
4) 1mi - 15:46(15:46/mi) 125/136bpm [1971b/mi] 128cal
5) 1mi - 13:23(13:23/mi) 123/135bpm [1646b/mi] 114cal
6) 1mi - 13:12(13:12/mi) 118/134bpm [1558b/mi] 100cal
7) 1mi - 14:11(14:11/mi) 119/130bpm [1688b/mi] 116cal
8) 1mi - 13:53(13:53/mi) 124/134bpm [1722b/mi] 112cal
9) 1mi - 17:01(17:01/mi) 126/138bpm [2144b/mi] 131cal
10) 1mi - 29:12(29:12/mi) 132/146bpm [3854b/mi] 207cal
11) 1mi - 18:37(18:37/mi) 127/146bpm [2365b/mi] 110cal
12) 1mi - 18:59(18:59/mi) 126/151bpm [2392b/mi] 106cal
13) 1mi - 18:17(18:17/mi) 121/145bpm [2212b/mi] 87cal
14) 1mi - 16:03(16:03/mi) 127/149bpm [2039b/mi] 112cal
15) 1mi - 14:23(14:23/mi) 135/141bpm [1943b/mi] 116cal
16) 1mi - 14:38(14:38/mi) 134/144bpm [1960b/mi] 113cal
17) 1mi - 14:44(14:44/mi) 134/143bpm [1975b/mi] 108cal
18) 1mi - 14:21(14:21/mi) 135/144bpm [1938b/mi] 103cal
19) 1mi - 21:06(21:06/mi) 139/149bpm [2933b/mi] 149cal
20) 1mi - 13:01(13:01/mi) 141/150bpm [1834b/mi] 104cal
21) 0.01mi - 5(11:37/mi) 149/149bpm [1731b/mi] 1cal

1) 0.22mi - 6:31(29:09/mi) 88/96bpm [2565b/mi] 29cal 40/58rpm

Cool down walk came up the lane the Fred Whitton cyclists were coming down. Unfortunately one of them had come off his bike and the paramedic was just about to give him some morphine before putting him on the spinal board. Hope he recovers quickly.
1) 1mi - 16:37(16:37/mi) 112/128bpm [1861b/mi] 109cal 57/100rpm
2) 0.04mi - 46(18:16/mi) 98/104bpm [1790b/mi] 4cal 55/66rpm

Recovery run/walk. Had to walk on my toes during the first two miles as my calves were so tight. Very warm out there I was really glad of the breeze on the fell.

1) 1mi - 13:16(13:16/mi) 110/123bpm [1459b/mi] 106cal
2) 1mi - 13:56(13:56/mi) 118/126bpm [1645b/mi] 113cal
3) 1mi - 17:18(17:18/mi) 124/135bpm [2145b/mi] 142cal
4) 1mi - 16:16(16:16/mi) 128/134bpm [2083b/mi] 133cal
5) 1mi - 11:45(11:45/mi) 126/133bpm [1480b/mi] 101cal
6) 1mi - 11:34(11:34/mi) 125/133bpm [1446b/mi] 93cal
7) 0.34mi - 3:37(10:29/mi) 119/130bpm [1247b/mi] 32cal

1) 0.6mi - 27:00(44:59/mi) 65/93bpm [2924b/mi] 74cal 23/71rpm

1) 0.42mi - 13:22(31:47/mi) 75/89bpm [2384b/mi] 49cal 33/78rpm

Strength and mobility

From Tom Morrisons SMM

Couch stretch reach ES x 10
Glute Bridge both legs x 10

single leg x 5
90/90 push backs ES x 10
Deep lunge rotation ES x 5
Side stretches ES x 10
Zenith rotation hand on head x 5 ES

hand on back x 5 ES
Hip hikes ES x10
Thoracic bridge press ES x 5

Assisted split squat ES x 5
Unassisted split squat ES x 5
Side plank marches ES x 5 (regression)
Elbow withdrawal lunges ES x 5 each side
Overhead crossed arms kickstand squat ES x 5
Single leg deadlifts ES x

1) 0.1mi - 59(10:02/mi) 107/123bpm [1073b/mi] 9cal
2) 1.0 - 12:09(12:09/mi) 117/126bpm [1421b/mi] 109cal