AngeM

Neil's strength HIIT.

1) 0.54mi - 41:33(1:17:21/mi) 92/117bpm [7116b/mi] 139cal 1/93rpm

Commute to work/HIIT....
...ran in as there are works on the UEA bridge and I didn't fancy biking off road.

1) 1mi - 9:33(9:33/mi) 130/142bpm [1241b/mi] 84cal
2) 1mi - 9:18(9:18/mi) 146/154bpm [1359b/mi] 90cal
3) 1mi - 8:45(8:45/mi) 153/157bpm [1338b/mi] 89cal
4) 1mi - 8:22(8:22/mi) 157/165bpm [1313b/mi] 86cal
5) 0.09mi - 40(7:32/mi) 160/162bpm [1206b/mi] 7cal

Overslept day off run.

Knackered, 4.5 hour experiment yesterday nearly scuppered plans for Dear England at Cinema City last night. Mad rush out the lab,home, v rushed food and made it just in time = tired Ange 🥱

1) 1mi - 9:23(9:23/mi) 131/152bpm [1229b/mi] 86cal
2) 1mi - 8:47(8:47/mi) 151/158bpm [1326b/mi] 89cal
3) 1mi - 8:34(8:34/mi) 156/161bpm [1337b/mi] 87cal
4) 1mi - 8:35(8:35/mi) 160/167bpm [1373b/mi] 89cal
5) 0.28mi - 2:17(8:13/mi) 161/168bpm [1322b/mi] 24cal

1) 1mi - 9:14(9:14/mi) 134/147bpm [1237b/mi] 85cal
2) 1mi - 9:06(9:06/mi) 153/157bpm [1391b/mi] 93cal
3) 1mi - 8:39(8:39/mi) 157/162bpm [1357b/mi] 89cal
4) 1mi - 8:41(8:41/mi) 161/164bpm [1399b/mi] 90cal
5) 1mi - 8:39(8:39/mi) 162/166bpm [1400b/mi] 91cal
6) 1mi - 8:54(8:54/mi) 165/167bpm [1469b/mi] 95cal
7) 1mi - 8:59(8:59/mi) 162/167bpm [1455b/mi] 94cal
8) 1mi - 9:06(9:06/mi) 161/165bpm [1466b/mi] 92cal
9) 1mi - 9:00(9:00/mi) 158/165bpm [1423b/mi] 88cal
10) 1mi - 9:17(9:17/mi) 154/164bpm [1431b/mi] 81cal
11) 0.6mi - 5:22(8:59/mi) 151/161bpm [1356b/mi] 50cal

My lead - cardio kickboxin' inspired HIIT! 🥊
circuit of 15 exercises, 45 sec on-15 sec off, twice round the circuit.

1) 0.03mi - 45(21:44/mi) 114/119bpm [2478b/mi] 4cal
2) 0.01mi - 15(24:23/mi) 114/115bpm [2780b/mi] 2cal
3) 0.01mi - 45(2:07:03/mi) 110/114bpm [13976b/mi] 5cal
4) 0.01mi - 15(22:23/mi) 114/117bpm [2552b/mi] 2cal
5) 0.02mi - 45(47:03/mi) 107/116bpm [5035b/mi] 4cal
6) 0mi - 15(1:12:53/mi) 105/106bpm [7653b/mi] 2cal
7) 0.01mi - 45(1:00:14/mi) 104/107bpm [6264b/mi] 4cal
8) 0.01mi - 15(24:57/mi) 104/104bpm [2594b/mi] 1cal
9) 0.01mi - 45(50:04/mi) 97/103bpm [4856b/mi] 3cal
10) 0.01mi - 15(46:47/mi) 99/102bpm [4632b/mi] 1cal
11) 0.01mi - 45(51:19/mi) 102/104bpm [5234b/mi] 3cal
12) 0mi - 15(50:48/mi) 100/101bpm [5080b/mi] 1cal
13) 0.01mi - 45(50:39/mi) 95/101bpm [4812b/mi] 3cal
14) 0mi - 15(1:03:04/mi) 94/96bpm [5928b/mi] 1cal
15) 0.01mi - 45(2:04:03/mi) 95/99bpm [11785b/mi] 3cal
16) 0mi - 15(2:04:11/mi) 98/99bpm [12169b/mi] 1cal
17) 0.01mi - 45(1:24:53/mi) 99/102bpm [8403b/mi] 3cal
18) 0mi - 15(1:26:09/mi) 100/101bpm [8615b/mi] 1cal
19) 0.02mi - 45(36:57/mi) 100/101bpm [3695b/mi] 3cal
20) 0.01mi - 15(44:27/mi) 99/100bpm [4401b/mi] 1cal
21) 0.02mi - 45(40:07/mi) 99/101bpm [3971b/mi] 3cal
22) 0.01mi - 15(32:21/mi) 99/101bpm [3202b/mi] 1cal
23) 0.02mi - 45(43:39/mi) 98/101bpm [4278b/mi] 3cal
24) 0mi - 15(53:47/mi) 96/97bpm [5164b/mi] 1cal
25) 0.01mi - 45(1:05:38/mi) 100/117bpm [6563b/mi] 3cal
26) 0mi - 15(1:14:55/mi) 121/124bpm [9066b/mi] 2cal
27) 0.01mi - 45(1:30:29/mi) 116/124bpm [10496b/mi] 5cal
28) 0mi - 15(56:02/mi) 104/105bpm [5828b/mi] 1cal
29) 0.03mi - 45(25:14/mi) 100/103bpm [2524b/mi] 3cal
30) 0mi - 15(1:01:26/mi) 102/104bpm [6265b/mi] 2cal
31) 0.01mi - 45(1:29:40/mi) 103/109bpm [9236b/mi] 3cal
32) 0.01mi - 15(30:41/mi) 111/112bpm [3407b/mi] 1cal
33) 0mi - 45(6:06:52/mi) 109/113bpm [39989b/mi] 3cal
34) 0mi - 15(83:49:12/mi) 104/105bpm [523037b/mi] 1cal
35) 0.01mi - 45(1:34:40/mi) 101/104bpm [9561b/mi] 3cal
36) 0mi - 15(1:00:25/mi) 96/98bpm [5799b/mi] 1cal
37) 0.02mi - 45(40:00/mi) 94/98bpm [3761b/mi] 3cal
38) 0mi - 15(54:00/mi) 93/94bpm [5022b/mi] 1cal
39) 0.01mi - 45(1:28:06/mi) 95/99bpm [8370b/mi] 3cal
40) 0mi - 15(1:19:03/mi) 93/94bpm [7351b/mi] 1cal
41) 0mi - 45(4:22:24/mi) 100/121bpm [26239b/mi] 3cal
42) 0mi - 15(2:35:21/mi) 122/123bpm [18952b/mi] 2cal
43) 0.01mi - 45(1:33:08/mi) 115/130bpm [10710b/mi] 4cal
44) 0mi - 15(1:06:17/mi) 132/132bpm [8749b/mi] 2cal
45) 0.02mi - 45(46:54/mi) 132/134bpm [6190b/mi] 6cal
46) 0mi - 15(57:34/mi) 129/130bpm [7425b/mi] 2cal
47) 0.01mi - 45(1:06:41/mi) 138/145bpm [9203b/mi] 7cal
48) 0.01mi - 15(38:34/mi) 145/147bpm [5593b/mi] 2cal
49) 0.01mi - 45(1:39:06/mi) 148/151bpm [14666b/mi] 7cal
50) 0mi - 15(6:09:07/mi) 147/148bpm [54260b/mi] 2cal
51) 0.01mi - 45(1:12:04/mi) 143/146bpm [10305b/mi] 7cal
52) 0mi - 15(50:25/mi) 142/144bpm [7159b/mi] 2cal
53) 0.01mi - 45(2:04:57/mi) 138/142bpm [17243b/mi] 7cal
54) 0.01mi - 15(36:07/mi) 131/133bpm [4731b/mi] 2cal
55) 0.01mi - 45(1:52:42/mi) 128/133bpm [14425b/mi] 5cal
56) 0mi - 15(9:34:46/mi) 135/138bpm [77593b/mi] 2cal
57) 0mi - 45(3:42:17/mi) 141/146bpm [31342b/mi] 7cal
58) 0mi - 15(1:19:59/mi) 145/145bpm [11598b/mi] 2cal
59) 0.01mi - 45(1:42:17/mi) 138/144bpm [14116b/mi] 7cal
60) 0mi - 15(2:06:07/mi) 137/139bpm [17279b/mi] 2cal
61) 0.01mi - 45(1:11:33/mi) 140/143bpm [10017b/mi] 7cal
62) 0mi - 15(1:52:42/mi) 130/141bpm [14651b/mi] 2cal
63) 0mi - 45(8:02:48/mi) 106/123bpm [51177b/mi] 3cal
64) 0mi - 15(44:42:14/mi) 98/101bpm [262860b/mi] 1cal
65) 0mi - 45(8:10:39/mi) 96/103bpm [47103b/mi] 2cal
66) 0mi - 15(0/mi) 93/96bpm [INFb/mi]
67) 0mi - 45(28:20:01/mi) 94/96bpm [159801b/mi] 1cal
68) 0mi - 15(5:43:53/mi) 92/93bpm [31637b/mi]
69) 0mi - 45(3:20:30/mi) 91/98bpm [18245b/mi] 1cal
70) 0mi - 15(13:58:12/mi) 98/99bpm [82144b/mi] 1cal
71) 0mi - 45(182:52:48/mi) 97/102bpm [1064362b/mi] 2cal
72) 0mi - 15(0/mi) 100/101bpm [INFb/mi] 1cal
73) 0mi - 45(0/mi) 104/111bpm [INFb/mi] 2cal
74) 0mi - 15(134:06:43/mi) 103/105bpm [828812b/mi] 1cal
75) 0mi - 45(25:08:46/mi) 105/110bpm [158420b/mi] 2cal
76) 0mi - 15(4:13:02/mi) 109/109bpm [27582b/mi] 1cal
77) 0mi - 45(33:31:41/mi) 107/110bpm [215250b/mi] 3cal
78) 0mi - 15(0/mi) 108/109bpm [INFb/mi] 1cal
79) 0mi - 2(0/mi) 109/109bpm [INFb/mi]

My lead - cardio kickboxin' inspired HIIT! 🥊
circuit of 15 exercises, 45 sec on-15 sec off, twice round the circuit.

1) 1mi - 9:24(9:24/mi) 132/150bpm [1240b/mi] 87cal
2) 1mi - 8:55(8:55/mi) 148/155bpm [1320b/mi] 91cal
3) 1mi - 8:46(8:46/mi) 156/163bpm [1367b/mi] 89cal
4) 0.11mi - 54(8:18/mi) 151/160bpm [1253b/mi] 9cal

1) 1mi - 9:30(9:30/mi) 127/137bpm [1206b/mi] 81cal
2) 1mi - 10:21(10:21/mi) 132/142bpm [1367b/mi] 88cal
3) 1mi - 10:03(10:03/mi) 133/158bpm [1337b/mi] 87cal
4) 1mi - 9:57(9:57/mi) 141/164bpm [1404b/mi] 88cal
5) 1mi - 10:19(10:19/mi) 136/143bpm [1403b/mi] 90cal
6) 1mi - 9:37(9:37/mi) 138/147bpm [1328b/mi] 83cal
7) 1mi - 9:13(9:13/mi) 149/155bpm [1373b/mi] 90cal
8) 0.14mi - 1:14(8:48/mi) 155/158bpm [1365b/mi] 13cal

AWP 2-1 min mash up.

My magic capris leggings brought out some familiar faces today Frank Vickers Adrian Martin Hugh Woolfenden ❤️ wu to park- 2 sets of 3 x 2 min/1 min, 4 x 1 min/1 min-wd home

1) 1mi - 9:42(9:42/mi) 137/145bpm [1330b/mi] 88cal
2) 0.73mi - 6:33(8:57/mi) 138/150bpm [1235b/mi] 59cal
3) 0.27mi - 2:00(7:29/mi) 122/158bpm [913b/mi] 17cal
4) 0.04mi - 1:00(23:58/mi) 146/159bpm [3499b/mi] 9cal
5) 0.26mi - 2:00(7:38/mi) 149/161bpm [1137b/mi] 20cal
6) 0.03mi - 1:00(31:45/mi) 143/162bpm [4541b/mi] 9cal
7) 0.27mi - 2:00(7:19/mi) 138/166bpm [1011b/mi] 19cal
8) 0.04mi - 1:00(26:53/mi) 152/166bpm [4087b/mi] 9cal
9) 0.15mi - 1:00(6:46/mi) 120/149bpm [812b/mi] 10cal
10) 0.01mi - 1:00(1:09:35/mi) 150/164bpm [10437b/mi] 9cal
11) 0.15mi - 1:00(6:42/mi) 146/163bpm [979b/mi] 9cal
12) 0.03mi - 1:00(29:53/mi) 153/164bpm [4573b/mi] 9cal
13) 0.14mi - 1:00(7:03/mi) 145/167bpm [1023b/mi] 10cal
14) 0.04mi - 1:00(24:53/mi) 158/168bpm [3932b/mi] 10cal
15) 0.15mi - 1:00(6:49/mi) 151/165bpm [1029b/mi] 10cal
16) 0.02mi - 1:00(51:08/mi) 157/165bpm [8029b/mi] 10cal
17) 0.28mi - 2:00(7:13/mi) 159/168bpm [1147b/mi] 20cal
18) 0.03mi - 1:00(28:57/mi) 150/166bpm [4343b/mi] 9cal
19) 0.26mi - 2:00(7:33/mi) 153/169bpm [1156b/mi] 18cal
20) 0.04mi - 1:00(24:11/mi) 162/169bpm [3918b/mi] 10cal
21) 0.28mi - 2:00(7:16/mi) 160/169bpm [1162b/mi] 21cal
22) 0.04mi - 1:00(26:26/mi) 158/169bpm [4175b/mi] 10cal
23) 0.15mi - 1:00(6:54/mi) 148/166bpm [1020b/mi] 10cal
24) 0.04mi - 1:00(27:10/mi) 152/168bpm [4129b/mi] 9cal
25) 0.15mi - 1:00(6:50/mi) 141/164bpm [964b/mi] 10cal
26) 0.01mi - 1:00(1:07:10/mi) 149/165bpm [10008b/mi] 9cal
27) 0.14mi - 1:00(7:10/mi) 133/154bpm [953b/mi] 5cal
28) 0.01mi - 1:00(1:12:14/mi) 151/160bpm [10907b/mi] 9cal
29) 0.14mi - 1:00(6:54/mi) 140/166bpm [966b/mi] 7cal
30) 0.1mi - 1:00(9:46/mi) 124/169bpm [1211b/mi] 7cal
31) 1mi - 8:41(8:41/mi) 153/164bpm [1329b/mi] 85cal
32) 0.55mi - 4:40(8:26/mi) 153/166bpm [1289b/mi] 45cal

2 miles 🆙 and 2 miles ⬇️

1) 1mi - 9:23(9:23/mi) 143/154bpm [1342b/mi] 91cal
2) 1mi - 9:25(9:25/mi) 158/164bpm [1488b/mi] 96cal
3) 1mi - 8:04(8:04/mi) 159/166bpm [1284b/mi] 84cal
4) 1mi - 7:50(7:50/mi) 163/170bpm [1277b/mi] 84cal
5) 0.03mi - 19(9:02/mi) 169/170bpm [1528b/mi] 3cal

1) 1mi - 8:58(8:58/mi) 137/152bpm [1229b/mi] 86cal
2) 1mi - 8:57(8:57/mi) 155/160bpm [1389b/mi] 92cal
3) 1mi - 8:50(8:50/mi) 159/163bpm [1404b/mi] 90cal
4) 1mi - 9:04(9:04/mi) 158/164bpm [1432b/mi] 93cal
5) 0.01mi - 4(7:22/mi) 163/163bpm [1200b/mi] 1cal

Sunday one on a Saturday…

…before parkrun volunteering. That was noticeably harder without my usual Saturday rest day. But maybe late in lab last night and 5.15 am alarm were factors! 😂 But it’s done! 👍

1) 1mi - 9:44(9:44/mi) 131/144bpm [1275b/mi] 87cal
2) 1mi - 9:30(9:30/mi) 145/148bpm [1378b/mi] 93cal
3) 1mi - 9:03(9:03/mi) 148/155bpm [1338b/mi] 88cal
4) 1mi - 9:01(9:01/mi) 153/157bpm [1380b/mi] 91cal
5) 1mi - 8:56(8:56/mi) 153/157bpm [1368b/mi] 90cal
6) 1mi - 8:59(8:59/mi) 155/158bpm [1393b/mi] 91cal
7) 1mi - 9:04(9:04/mi) 157/161bpm [1424b/mi] 92cal
8) 1mi - 8:59(8:59/mi) 156/160bpm [1400b/mi] 90cal
9) 1mi - 8:58(8:58/mi) 155/163bpm [1391b/mi] 90cal
10) 1mi - 9:18(9:18/mi) 153/158bpm [1422b/mi] 86cal
11) 0.01mi - 5(10:13/mi) 156/156bpm [1593b/mi] 1cal

1) 0.37mi - 37:52(1:42:03/mi) 96/127bpm [9798b/mi] 143cal 8/113rpm

Beaut of a morning ❤️

1) 1mi - 9:19(9:19/mi) 128/139bpm [1193b/mi] 84cal
2) 1mi - 8:51(8:51/mi) 141/147bpm [1249b/mi] 84cal
3) 1mi - 8:42(8:42/mi) 149/153bpm [1297b/mi] 87cal
4) 1mi - 8:52(8:52/mi) 152/159bpm [1349b/mi] 89cal
5) 0.05mi - 24(7:55/mi) 159/160bpm [1258b/mi] 4cal

1) 1mi - 9:44(9:44/mi) 126/137bpm [1226b/mi] 86cal
2) 1mi - 10:13(10:13/mi) 127/139bpm [1298b/mi] 88cal
3) 1mi - 10:05(10:05/mi) 129/137bpm [1300b/mi] 85cal
4) 1mi - 9:52(9:52/mi) 128/134bpm [1262b/mi] 83cal
5) 1mi - 10:06(10:06/mi) 129/137bpm [1302b/mi] 84cal
6) 1mi - 9:15(9:15/mi) 132/140bpm [1221b/mi] 78cal
7) 1mi - 9:02(9:02/mi) 143/154bpm [1291b/mi] 84cal
8) 0.07mi - 36(8:34/mi) 152/153bpm [1301b/mi] 6cal

1) 1mi - 9:30(9:30/mi) 139/146bpm [1320b/mi] 87cal
2) 0.61mi - 6:03(9:53/mi) 144/154bpm [1423b/mi] 58cal
3) 0.45mi - 4:00(8:53/mi) 145/161bpm [1288b/mi] 37cal
4) 0.01mi - 2:00(4:35:20/mi) 123/162bpm [33866b/mi] 11cal
5) 0.45mi - 4:00(8:50/mi) 147/167bpm [1298b/mi] 37cal
6) 0mi - 2:00(26:41:20/mi) 135/164bpm [216181b/mi] 13cal
7) 0.45mi - 4:00(8:50/mi) 153/174bpm [1353b/mi] 39cal
8) 0mi - 2:00(10:36:06/mi) 139/171bpm [88419b/mi] 14cal
9) 0.45mi - 4:00(8:48/mi) 157/172bpm [1381b/mi] 39cal
10) 0mi - 2:00(11:44:18/mi) 143/170bpm [100716b/mi] 15cal
11) 0.45mi - 4:00(8:47/mi) 158/174bpm [1389b/mi] 40cal
12) 1mi - 8:31(8:31/mi) 156/175bpm [1327b/mi] 84cal
13) 0.43mi - 3:41(8:38/mi) 160/165bpm [1380b/mi] 38cal

HIIT my lead - build ups.

1) 0.61mi - 41:38(1:08:41/mi) 96/113bpm [6593b/mi] 151cal 8/103rpm

1) 1mi - 9:31(9:31/mi) 128/145bpm [1219b/mi] 83cal
2) 1mi - 9:13(9:13/mi) 147/153bpm [1356b/mi] 92cal
3) 1mi - 8:56(8:56/mi) 152/160bpm [1358b/mi] 90cal
4) 1mi - 8:25(8:25/mi) 158/164bpm [1329b/mi] 87cal
5) 0.4mi - 3:10(7:53/mi) 160/167bpm [1261b/mi] 34cal

It was several seconds before 2 Muntjac 🦌🦌 realised I was running right next them on the path ❤️…
…I had no idea I was so ninja stealth 🥷😂 Today is a good day, my boy Matty is home for an extended weekend and wfh and I have him all to myself ❤️ I can mother him to death! 😂

1) 1mi - 9:11(9:11/mi) 131/143bpm [1203b/mi] 81cal
2) 1mi - 8:54(8:54/mi) 144/152bpm [1282b/mi] 85cal
3) 1mi - 8:32(8:32/mi) 155/160bpm [1323b/mi] 88cal
4) 1mi - 8:24(8:24/mi) 161/163bpm [1353b/mi] 88cal
5) 1mi - 8:38(8:38/mi) 160/164bpm [1380b/mi] 89cal
6) 0.08mi - 40(8:32/mi) 164/166bpm [1398b/mi] 7cal

Elephant with nothing better to do 🐘

Tried a couple of tempo type miles. I was awake at 8am, no pr volunteering this week, so went for shortie.

1) 1mi - 8:37(8:37/mi) 136/150bpm [1173b/mi] 82cal
2) 1mi - 8:06(8:06/mi) 157/165bpm [1271b/mi] 85cal
3) 1mi - 8:06(8:06/mi) 168/172bpm [1362b/mi] 89cal
4) 0.1mi - 41(7:02/mi) 172/172bpm [1209b/mi] 8cal

Sunny Sunday 10 ☀️😎

Starting to get above optimum Ange running temperature when not in the shade, it will soon be Summer mode and the end of Sunday lie-ins.

1) 1mi - 9:22(9:22/mi) 135/150bpm [1266b/mi] 88cal
2) 1mi - 9:11(9:11/mi) 153/157bpm [1406b/mi] 93cal
3) 1mi - 8:49(8:49/mi) 157/161bpm [1385b/mi] 90cal
4) 1mi - 8:50(8:50/mi) 160/164bpm [1414b/mi] 90cal
5) 1mi - 8:36(8:36/mi) 162/165bpm [1393b/mi] 90cal
6) 1mi - 8:25(8:25/mi) 163/166bpm [1372b/mi] 90cal
7) 1mi - 8:51(8:51/mi) 165/168bpm [1461b/mi] 94cal
8) 1mi - 8:38(8:38/mi) 158/166bpm [1364b/mi] 84cal
9) 1mi - 8:51(8:51/mi) 162/166bpm [1433b/mi] 90cal
10) 1mi - 8:54(8:54/mi) 162/170bpm [1442b/mi] 89cal
11) 0.01mi - 3(7:43/mi) 166/166bpm [1282b/mi] 1cal

1) 1mi - 9:10(9:10/mi) 133/146bpm [1220b/mi] 86cal
2) 1mi - 9:00(9:00/mi) 152/159bpm [1368b/mi] 92cal
3) 1mi - 8:54(8:54/mi) 160/163bpm [1423b/mi] 95cal
4) 1mi - 8:38(8:38/mi) 162/164bpm [1399b/mi] 91cal
5) 1mi - 8:47(8:47/mi) 161/169bpm [1415b/mi] 92cal
6) 0.42mi - 3:39(8:40/mi) 163/169bpm [1414b/mi] 39cal
7) 0mi - 2(19:06/mi) 168/169bpm [3210b/mi] 1cal

Hungover progressive pace run, why not?! 🥴
Another thing you lose when you get old, the ability to drink alcohol 🍾

1) 1mi - 9:10(9:10/mi) 128/142bpm [1172b/mi] 79cal
2) 1mi - 8:50(8:50/mi) 145/153bpm [1280b/mi] 87cal
3) 1mi - 8:44(8:44/mi) 151/155bpm [1319b/mi] 86cal
4) 1mi - 8:32(8:32/mi) 156/161bpm [1332b/mi] 88cal
5) 0.86mi - 7:12(8:20/mi) 159/167bpm [1326b/mi] 75cal

AWP 2 min efforts: Let's-go-the-other-way-round loop edition ➰
wu to park - 10 x 2 min on- 1 min off - wd to work

1) 1mi - 9:35(9:35/mi) 135/141bpm [1294b/mi] 87cal
2) 0.94mi - 8:50(9:23/mi) 135/151bpm [1268b/mi] 76cal
3) 0.26mi - 2:00(7:38/mi) 134/149bpm [1024b/mi] 18cal
4) 0.04mi - 1:00(24:08/mi) 131/150bpm [3162b/mi] 7cal
5) 0.28mi - 2:00(7:13/mi) 140/158bpm [1010b/mi] 20cal
6) 0.02mi - 1:00(40:01/mi) 142/157bpm [5682b/mi] 9cal
7) 0.28mi - 2:00(7:16/mi) 147/160bpm [1069b/mi] 20cal
8) 0.02mi - 1:00(40:01/mi) 139/160bpm [5562b/mi] 8cal
9) 0.28mi - 2:00(7:14/mi) 144/166bpm [1041b/mi] 19cal
10) 0.02mi - 1:00(41:45/mi) 152/165bpm [6346b/mi] 10cal
11) 0.28mi - 2:00(7:16/mi) 151/166bpm [1098b/mi] 19cal
12) 0.02mi - 1:00(1:03:22/mi) 151/165bpm [9567b/mi] 9cal
13) 0.27mi - 2:00(7:26/mi) 150/167bpm [1115b/mi] 18cal
14) 0.04mi - 1:00(26:25/mi) 155/164bpm [4094b/mi] 10cal
15) 0.27mi - 2:00(7:24/mi) 155/165bpm [1148b/mi] 21cal
16) 0.03mi - 1:00(34:15/mi) 157/166bpm [5377b/mi] 10cal
17) 0.28mi - 2:00(7:13/mi) 161/169bpm [1162b/mi] 22cal
18) 0.01mi - 1:00(1:15:38/mi) 150/169bpm [11344b/mi] 9cal
19) 0.27mi - 2:00(7:20/mi) 149/169bpm [1092b/mi] 19cal
20) 0.03mi - 1:00(33:23/mi) 161/172bpm [5373b/mi] 10cal
21) 0.28mi - 2:00(7:07/mi) 157/169bpm [1116b/mi] 20cal
22) 1mi - 8:29(8:29/mi) 146/170bpm [1239b/mi] 82cal
23) 0.78mi - 6:35(8:26/mi) 159/164bpm [1341b/mi] 69cal

3️⃣0️⃣ minutes ⌛
All I have time for today, work getting in the way of exercise 👎🏼 😂

1) 1mi - 9:06(9:06/mi) 128/140bpm [1166b/mi] 82cal
2) 1mi - 8:45(8:45/mi) 143/150bpm [1250b/mi] 86cal
3) 1mi - 8:36(8:36/mi) 148/154bpm [1273b/mi] 83cal
4) 0.42mi - 3:35(8:34/mi) 155/161bpm [1328b/mi] 37cal

Beautiful fresh morning for a soul run..

…didn’t want to get up, tired cos of long relentless work day yesterday, but a run always sorts you out, doesn’t it? ❤️

1) 1mi - 9:47(9:47/mi) 130/142bpm [1272b/mi] 86cal
2) 1mi - 8:34(8:34/mi) 143/153bpm [1225b/mi] 83cal
3) 1mi - 8:32(8:32/mi) 148/157bpm [1264b/mi] 85cal
4) 1mi - 8:24(8:24/mi) 153/158bpm [1284b/mi] 85cal
5) 0.5mi - 4:18(8:35/mi) 157/161bpm [1348b/mi] 44cal

Slightly warm for an Ange 😅…

…shouldn’t have succumbed to an extra hour in bed, 6am next week I reckon! First fly 🪰 snort 👃of the season 🤣
1) 1mi - 9:12(9:12/mi) 127/138bpm [1168b/mi] 82cal
2) 1mi - 8:52(8:52/mi) 144/149bpm [1278b/mi] 87cal
3) 1mi - 8:57(8:57/mi) 151/154bpm [1352b/mi] 89cal
4) 1mi - 9:04(9:04/mi) 152/156bpm [1379b/mi] 92cal
5) 1mi - 8:58(8:58/mi) 150/155bpm [1344b/mi] 88cal
6) 1mi - 9:12(9:12/mi) 152/155bpm [1399b/mi] 91cal
7) 1mi - 9:25(9:25/mi) 152/155bpm [1432b/mi] 92cal
8) 1mi - 9:15(9:15/mi) 150/155bpm [1388b/mi] 89cal
9) 1mi - 9:16(9:16/mi) 150/155bpm [1391b/mi] 86cal
10) 1mi - 9:16(9:16/mi) 151/160bpm [1400b/mi] 82cal
11) 0.01mi - 5(10:08/mi) 155/155bpm [1572b/mi] 1cal

Isa and Raf's Eurovision HIIT 💗

1) 0.81mi - 38:57(47:53/mi) 99/138bpm [4741b/mi] 155cal 13/124rpm

1) 1mi - 9:10(9:10/mi) 129/140bpm [1182b/mi] 82cal
2) 1mi - 8:50(8:50/mi) 142/150bpm [1254b/mi] 85cal
3) 1mi - 8:46(8:46/mi) 153/164bpm [1341b/mi] 88cal
4) 0.33mi - 2:37(7:55/mi) 152/164bpm [1202b/mi] 26cal

6am club - 3 pairs of heavy 🦵🦵🦵🦵🦵🦵in unison.
Minus Alison Read superhero 🦹‍♀️ that ran Rob Burrows Leeds Marathon in that heat on Sunday 👏👏

1) 1mi - 9:49(9:49/mi) 120/131bpm [1177b/mi] 83cal
2) 1mi - 9:52(9:52/mi) 127/142bpm [1252b/mi] 85cal
3) 1mi - 10:01(10:01/mi) 133/141bpm [1333b/mi] 88cal
4) 1mi - 9:51(9:51/mi) 130/140bpm [1280b/mi] 84cal
5) 1mi - 9:58(9:58/mi) 131/137bpm [1306b/mi] 87cal
6) 1mi - 9:23(9:23/mi) 133/142bpm [1249b/mi] 83cal
7) 1mi - 9:04(9:04/mi) 145/154bpm [1315b/mi] 88cal
8) 0.42mi - 3:39(8:43/mi) 145/157bpm [1264b/mi] 33cal

1) 1mi - 9:54(9:54/mi) 126/142bpm [1247b/mi] 85cal
2) 0.73mi - 6:38(9:01/mi) 135/145bpm [1218b/mi] 60cal
3) 0.31mi - 2:30(7:56/mi) 135/151bpm [1072b/mi] 23cal
4) 0.22mi - 2:30(11:34/mi) 137/152bpm [1584b/mi] 21cal
5) 0.29mi - 2:15(7:43/mi) 152/160bpm [1172b/mi] 24cal
6) 0.2mi - 2:15(11:29/mi) 143/158bpm [1642b/mi] 19cal
7) 0.25mi - 2:00(7:51/mi) 157/163bpm [1232b/mi] 21cal
8) 0.17mi - 2:00(11:33/mi) 148/160bpm [1710b/mi] 17cal
9) 0.23mi - 1:45(7:33/mi) 158/164bpm [1193b/mi] 19cal
10) 0.15mi - 1:45(11:49/mi) 151/161bpm [1784b/mi] 16cal
11) 0.19mi - 1:30(7:42/mi) 159/167bpm [1224b/mi] 16cal
12) 0.12mi - 1:30(12:39/mi) 154/166bpm [1947b/mi] 14cal
13) 0.17mi - 1:15(7:19/mi) 157/168bpm [1148b/mi] 13cal
14) 0.1mi - 1:15(12:30/mi) 158/167bpm [1974b/mi] 12cal
15) 0.14mi - 1:00(7:19/mi) 157/167bpm [1148b/mi] 11cal
16) 0.08mi - 1:00(13:18/mi) 162/167bpm [2154b/mi] 9cal
17) 0.11mi - 45(6:39/mi) 161/171bpm [1072b/mi] 8cal
18) 0.06mi - 45(12:56/mi) 165/173bpm [2135b/mi] 8cal
19) 0.07mi - 30(7:04/mi) 162/169bpm [1144b/mi] 5cal
20) 1mi - 9:17(9:17/mi) 142/168bpm [1319b/mi] 89cal
21) 0.86mi - 7:24(8:36/mi) 159/168bpm [1367b/mi] 77cal