Autumnleaves

Striders & Lymm session.
Warm-up - then I did the timed session which was 2 mins on, 1 min recovery x10. I just ran to what felt like a hard effort, walked the first 30 seconds or so of each recovery & jogged the rest. Pleased with the pace achieved.

1) 0.53mi - 6:09(11:34/mi) 114/121bpm [1319b/mi] 51cal 209/248W
2) 0.87mi - 10:19(11:49/mi) 121/136bpm [1430b/mi] 88cal 193/405W
3) 0.77mi - 9:01(11:42/mi) 118/123bpm [1381b/mi] 72cal 204/348W
4) 0.25mi - 1:56(7:35/mi) 124/135bpm [941b/mi] 16cal 299/385W
5) 0.09mi - 59(11:27/mi) 131/134bpm [1501b/mi] 9cal 204/313W
6) 0.28mi - 2:01(7:10/mi) 139/143bpm [997b/mi] 21cal 323/351W
7) 0.08mi - 1:00(13:05/mi) 136/142bpm [1779b/mi] 9cal 202/319W
8) 0.29mi - 2:01(6:53/mi) 136/140bpm [936b/mi] 21cal 338/360W
9) 0.07mi - 1:01(14:29/mi) 135/140bpm [1954b/mi] 9cal 163/357W
10) 0.28mi - 1:59(7:06/mi) 142/152bpm [1007b/mi] 21cal 323/358W
11) 0.07mi - 1:00(15:08/mi) 144/153bpm [2178b/mi] 10cal 158/356W
12) 0.29mi - 2:00(7:01/mi) 144/154bpm [1010b/mi] 22cal 331/370W
13) 0.07mi - 1:00(14:09/mi) 142/154bpm [2008b/mi] 10cal 166/324W
14) 0.28mi - 2:00(7:06/mi) 142/153bpm [1007b/mi] 21cal 323/345W
15) 0.06mi - 1:00(16:03/mi) 141/153bpm [2263b/mi] 9cal 113/317W
16) 0.29mi - 2:00(6:56/mi) 143/155bpm [992b/mi] 21cal 338/384W
17) 0.07mi - 1:00(14:27/mi) 145/155bpm [2095b/mi] 10cal 149/354W
18) 0.29mi - 2:00(6:54/mi) 145/155bpm [1001b/mi] 21cal 337/374W
19) 0.07mi - 1:00(14:14/mi) 148/155bpm [2107b/mi] 10cal 147/346W
20) 0.29mi - 2:00(6:51/mi) 145/151bpm [994b/mi] 21cal 340/374W
21) 0.06mi - 1:03(16:24/mi) 146/157bpm [2396b/mi] 11cal 115/325W
22) 0.28mi - 1:55(6:49/mi) 146/155bpm [995b/mi] 20cal 351/436W
23) 0.22mi - 2:49(12:39/mi) 137/155bpm [1733b/mi] 26cal 180/334W

1) 1mi - 17:23(17:23/mi) 88/94bpm [1530b/mi] 87cal 58/64rpm
2) 0.09mi - 1:28(15:46/mi) 95/104bpm [1497b/mi] 8cal 57/66rpm

And back
1) 0.47mi - 8:34(18:15/mi) 95/104bpm [1734b/mi] 42cal 55/71rpm

Pool - rather busy but managed.
1) 0.56mi - 25:15(45:10/mi) 112/147bpm [5059b/mi] 133cal 29/rpm

To the gym - sunny!!
1) 0.53mi - 8:21(15:48/mi) 101/110bpm [1596b/mi] 40cal 59/88rpm

Walk to work - still cold but dry today (so far...)
1) 1mi - 17:40(17:40/mi) 63/76bpm [1113b/mi] 35cal 58/65rpm
2) 0mi - 3(14:56/mi) 63/64bpm [941b/mi] 61/62rpm

YWA - Build 14/30 - I am strong. Nice feisty flow - legs feel a bit tight, hope a swim today will help that.

Lovely group run, perfect conditions! Kept to low heart rate & felt livelier than I expected to!
1) 1mi - 11:01(11:01/mi) 125/130bpm [1377b/mi] 101cal 228/276W
2) 1mi - 10:24(10:24/mi) 126/132bpm [1309b/mi] 95cal 221/279W
3) 1mi - 10:45(10:45/mi) 128/136bpm [1377b/mi] 100cal 233/309W
4) 1mi - 10:25(10:25/mi) 128/135bpm [1333b/mi] 94cal 235/292W
5) 0.07mi - 1:00(14:08/mi) 136/136bpm [1922b/mi] 9cal 247/318W

Back to Victoria. Platform 4 again, longer walk!
1) 1mi - 16:59(16:59/mi) 88/100bpm [1494b/mi] 87cal 58/64rpm
2) 0.14mi - 2:06(14:59/mi) 95/105bpm [1424b/mi] 10cal 56/72rpm

Wander into town hunting for presents! Bit warmer out there now.
1) 1mi - 17:31(17:31/mi) 85/101bpm [1489b/mi] 88cal 57/123rpm
2) 0.38mi - 4:23(11:38/mi) 93/98bpm [1082b/mi] 28cal 59/63rpm

1) 1mi - 17:14(17:14/mi) 85/102bpm [1465b/mi] 90cal 56/63rpm
2) 0.05mi - 44(16:24/mi) 91/93bpm [1493b/mi] 4cal 57/59rpm

YWA - Build 24/30. Yoga for tired legs. Perfect for today! Bonnie a rather over-enthusiastic participant for a time!

Emerged to rain!!
1) 0.48mi - 8:44(18:19/mi) 102/110bpm [1869b/mi] 47cal 58/64rpm

Great swim today - pool not too busy and as this is my main exercise I threw myself into it and swam further than I have for a while.
1) 0.59mi - 24:31(41:33/mi) 120/149bpm [4985b/mi] 160cal 30/rpm

To the gym

1) 0.61mi - 8:15(13:27/mi) 95/109bpm [1278b/mi] 50cal 59/70rpm

1) 1mi - 17:34(17:34/mi) 68/96bpm [1194b/mi] 42cal 59/76rpm
2) 0mi - 3(15:39/mi) 96/96bpm [1502b/mi]

YWA - Build 25/30 - Yoga for Runners, Physical & Mental Stamina - I don't think I'd done this before. It was good - some nice focussed stretching. Bonnie thought lying under me during the forearm plank was great fun, and then helped with puppy posture...

This week's tempo. Really pleased with this - stayed in Z3 heart rate throughout. Nice 5k benchmark too. Felt comfortable with the pace. Tippety top 🙂
1) 1mi - 9:37(9:37/mi) 122/136bpm [1173b/mi] 91cal 261/315W
2) 1mi - 8:08(8:08/mi) 146/151bpm [1186b/mi] 89cal 287/361W
3) 1mi - 8:04(8:04/mi) 149/151bpm [1202b/mi] 89cal 281/331W
4) 1mi - 8:06(8:06/mi) 150/152bpm [1215b/mi] 89cal 278/353W
5) 1mi - 10:10(10:10/mi) 135/148bpm [1373b/mi] 97cal 230/308W
6) 0.14mi - 1:32(11:03/mi) 133/135bpm [1469b/mi] 15cal 249/294W

With Mr AL and Bonnie round Colliers Moss. Lovely morning.

1) 1mi - 22:40(22:40/mi) 86/104bpm [1949b/mi] 88cal 49/58rpm
2) 1mi - 25:15(25:15/mi) 91/119bpm [2298b/mi] 92cal 45/71rpm
3) 0.42mi - 8:51(21:18/mi) 75/86bpm [1598b/mi] 33cal 50/59rpm

YWA - Build 13/30. Side body flow. Another new one to me that I hadn't had time for when it fell. Good though - modified side planks to forearms as usual.

Amble with Bonnie & Mr AL.

1) 1mi - 28:34(28:34/mi) 85/99bpm [2428b/mi] 96cal 37/79rpm
2) 0.12mi - 2:47(23:08/mi) 93/99bpm [2151b/mi] 12cal 47/57rpm

RR short route - perfect day, good turnout with most doing the long option.
1) 1mi - 11:10(11:10/mi) 123/138bpm [1373b/mi] 99cal 227/345W
2) 1mi - 10:59(10:59/mi) 125/132bpm [1374b/mi] 99cal 217/258W
3) 1mi - 10:49(10:49/mi) 122/128bpm [1319b/mi] 92cal 223/301W
4) 1mi - 10:52(10:52/mi) 121/131bpm [1315b/mi] 91cal 230/300W
5) 0.01mi - 3(8:57/mi) 130/130bpm [1164b/mi] 242/245W

YWA - runners warm-up sequence. Always like this one.

Quick march for a train home!
1) 1mi - 14:38(14:38/mi) 101/114bpm [1477b/mi] 90cal 60/74rpm
2) 0.1mi - 1:13(12:45/mi) 114/119bpm [1454b/mi] 7cal 70/93rpm

Long run with Mr AL, Mike & Ian G. Chilly! Met the Striders 2 miles in for a brief hello.
1) 1mi - 11:03(11:03/mi) 118/127bpm [1305b/mi] 98cal 227/281W
2) 1mi - 10:30(10:30/mi) 124/131bpm [1303b/mi] 92cal 221/305W
3) 1mi - 10:42(10:42/mi) 121/128bpm [1294b/mi] 91cal 227/299W
4) 1mi - 10:35(10:35/mi) 124/131bpm [1313b/mi] 93cal 229/314W
5) 1mi - 10:31(10:31/mi) 123/132bpm [1294b/mi] 92cal 225/296W
6) 1mi - 10:31(10:31/mi) 121/124bpm [1272b/mi] 102cal 223/282W
7) 1mi - 11:02(11:02/mi) 123/132bpm [1356b/mi] 96cal 231/305W
8) 1mi - 10:52(10:52/mi) 123/131bpm [1337b/mi] 97cal 220/350W
9) 0.12mi - 1:14(10:18/mi) 125/126bpm [1288b/mi] 12cal 233/269W
10) 0mi - 1(11:31/mi) 126/126bpm [1451b/mi] 233/233W

Reformer class with Liz - lots for legs on heavy springs and with the ball between our legs much of the time. Arm stuff was on heavy springs too. (Liz told us she was separating from her husband, so maybe she was feeling extra assertive!!).

Walk with Mr AL, Twiglet & Bonnie. Bit miserable from a weather point of view.

1) 1mi - 22:26(22:26/mi) 83/104bpm [1862b/mi] 83cal 48/60rpm
2) 0.99mi - 22:05(22:25/mi) 86/104bpm [1928b/mi] 84cal 49/60rpm

Not really cycling weather - so we took Bonnie for a run round the Dream.
1) 1mi - 23:40(23:40/mi) 79/106bpm [1870b/mi] 71cal 45/61rpm
2) 0.66mi - 15:35(23:39/mi) 89/96bpm [2105b/mi] 57cal 46/79rpm

YWA - Build 28/30 - Yoga for Cyclists. This is a really nice stretchy practice, one to do regularly.

Final joint session with Lymm Runners until September. Very busy - warm-up difficult to do. Main session was good though - Mr AL timed and blew whistle. Pleased with my pacing of this.

1) 0.53mi - 5:25(10:09/mi) 114/128bpm [1158b/mi] 46cal 240/478W
2) 0.91mi - 8:22(9:15/mi) 132/137bpm [1221b/mi] 83cal 266/308W
3) 0.54mi - 4:02(7:31/mi) 139/149bpm [1045b/mi] 42cal 310/423W
4) 0.07mi - 59(13:21/mi) 144/147bpm [1923b/mi] 10cal 181/359W
5) 0.42mi - 3:01(7:06/mi) 145/151bpm [1031b/mi] 33cal 330/406W
6) 0.07mi - 59(13:24/mi) 149/156bpm [1996b/mi] 10cal 172/320W
7) 0.29mi - 2:01(6:49/mi) 148/153bpm [1009b/mi] 22cal 357/433W
8) 0.08mi - 59(12:49/mi) 152/158bpm [1948b/mi] 10cal 162/376W
9) 0.16mi - 1:01(6:12/mi) 153/162bpm [949b/mi] 12cal 351/405W
10) 0.07mi - 1:00(13:25/mi) 154/163bpm [2067b/mi] 11cal 146/408W
11) 0.16mi - 1:00(6:20/mi) 150/155bpm [950b/mi] 11cal 334/381W
12) 0.08mi - 59(12:55/mi) 152/158bpm [1963b/mi] 10cal 139/343W
13) 0.29mi - 2:00(6:52/mi) 152/163bpm [1043b/mi] 23cal 349/387W
14) 0.08mi - 1:00(12:56/mi) 155/163bpm [2004b/mi] 11cal 175/391W
15) 0.43mi - 3:00(7:02/mi) 157/164bpm [1104b/mi] 35cal 331/385W
16) 0.07mi - 1:00(13:49/mi) 155/163bpm [2140b/mi] 11cal 151/363W
17) 0.56mi - 4:01(7:15/mi) 157/164bpm [1137b/mi] 47cal 329/372W
18) 0.05mi - 1:00(18:50/mi) 152/165bpm [2862b/mi] 10cal 88/373W
19) 0.22mi - 2:26(10:50/mi) 131/133bpm [1419b/mi] 20cal 210/278W

Back to Victoria in the sunshine 🌞

1) 1mi - 15:44(15:44/mi) 92/99bpm [1448b/mi] 86cal 60/66rpm
2) 0.16mi - 2:06(13:30/mi) 98/108bpm [1323b/mi] 14cal 58/62rpm

Walk to office with Mr AL who was coming to help shift archive boxes.

1) 0.97mi - 17:35(18:04/mi) 92/100bpm [1662b/mi] 90cal 58/62rpm

YWA - Build 30/30 - Yoga for Gardeners. Rather nice - lots of twists and held poses.

RR group run - reverse-run loop which felt a bit odd! Good turnout despite unpromising weather, but the rain just about stayed away.
1) 1mi - 11:30(11:30/mi) 113/129bpm [1300b/mi] 96cal 214/308W
2) 1mi - 10:50(10:50/mi) 120/130bpm [1300b/mi] 94cal 220/295W
3) 1mi - 10:33(10:33/mi) 126/138bpm [1330b/mi] 96cal 239/320W
4) 1mi - 10:27(10:27/mi) 124/132bpm [1296b/mi] 94cal 230/310W
5) 0.21mi - 2:10(10:10/mi) 126/128bpm [1280b/mi] 19cal 229/265W

YWA - Greet 1/31 - Greet the Day Yoga. WFH so time for this slightly longer session. Nicely paced with some time to spend in poses like lizard and warrior. Bonnie checked up on me for the last 5 minutes or so.

Back to the office
1) 0.51mi - 8:55(17:39/mi) 96/105bpm [1694b/mi] 46cal 54/67rpm

Weights session for a change.

To gym - warm & sunny
1) 0.46mi - 8:21(17:59/mi) 102/118bpm [1834b/mi] 40cal 55/72rpm

To the office, best weather all week - so typical!
1) 1mi - 17:30(17:30/mi) 94/100bpm [1645b/mi] 90cal 56/62rpm
2) 0.01mi - 20(31:24/mi) 97/99bpm [3046b/mi] 2cal 58/59rpm

Extended my walk to the station by going via the Polling station and through the park. Did a bit of treasure hunting too!
1) 0.62mi - 13:33(21:41/mi) 91/106bpm [1974b/mi] 54cal 50/59rpm

YWA - Greet 2/31 - Yoga for when you're angry - (I'm not, but it will be quite a stressful day so this will probably be helpful!). Very zen session with lots of breath work.

This week's tempo - slightly weary feeling when I started & I did have to work a little harder to stay on once, but I did enjoy it, and it didn't feel toooooo painful!
1) 1mi - 9:40(9:40/mi) 125/140bpm [1209b/mi] 91cal 255/319W
2) 1mi - 8:21(8:21/mi) 148/153bpm [1235b/mi] 92cal 280/337W
3) 1mi - 8:09(8:09/mi) 151/155bpm [1232b/mi] 91cal 281/336W
4) 1mi - 8:08(8:08/mi) 154/156bpm [1252b/mi] 92cal 291/361W
5) 1mi - 10:34(10:34/mi) 139/152bpm [1470b/mi] 100cal 230/293W
6) 0.13mi - 1:32(11:53/mi) 137/139bpm [1629b/mi] 14cal 239/275W

YWA - Greet 3/31 - Reunite with your body - I like this one, swift flow that packs quite a bit into the time. Final high lunge & twist somewhat hampered by Bonnie rushing in to do her Zebedee impression...It's not easy maintaining core control with a spaniel jumping up to lick your face continually.

Bonnie walk with Mr AL, then I cut up to Mum's for a cuppa.
1) 1mi - 23:02(23:02/mi) 81/95bpm [1865b/mi] 83cal 48/62rpm
2) 1mi - 24:55(24:55/mi) 84/103bpm [2093b/mi] 88cal 44/106rpm
3) 0.24mi - 5:03(20:43/mi) 91/102bpm [1884b/mi] 22cal 52/57rpm

Amble with Bonnie & Mr AL.

1) 1mi - 22:15(22:15/mi) 89/108bpm [1981b/mi] 84cal 50/59rpm
2) 0.71mi - 15:45(22:13/mi) 95/114bpm [2110b/mi] 62cal 49/107rpm

Nice ride out with Mr AL. Quick stop at Dunham for a cuppa. Loads of cyclists!!!
1) 5mi - 23:51(4:46/mi) 108/120bpm [515b/mi] 132cal
2) 5mi - 22:23(4:29/mi) 109/132bpm [488b/mi] 102cal
3) 5mi - 25:36(5:07/mi) 103/124bpm [527b/mi] 95cal
4) 5mi - 24:25(4:53/mi) 108/121bpm [527b/mi] 116cal
5) 5mi - 23:43(4:45/mi) 109/126bpm [517b/mi] 103cal
6) 2.9mi - 14:12(4:54/mi) 111/131bpm [544b/mi] 61cal

Bank Holiday bonus run 🙂 Lovely day, lovely run - enjoyed every step.
1) 1mi - 9:44(9:44/mi) 123/137bpm [1197b/mi] 91cal 248/327W
2) 1mi - 9:30(9:30/mi) 134/139bpm [1273b/mi] 95cal 250/293W
3) 1mi - 9:21(9:21/mi) 136/139bpm [1272b/mi] 94cal 240/264W
4) 1mi - 10:19(10:19/mi) 137/141bpm [1413b/mi] 100cal 245/308W
5) 1mi - 10:33(10:33/mi) 135/140bpm [1424b/mi] 99cal 237/294W
6) 1mi - 9:35(9:35/mi) 135/141bpm [1294b/mi] 92cal 244/300W
7) 0.5mi - 5:36(11:05/mi) 137/139bpm [1519b/mi] 52cal 239/342W

Exploring Lyme & Wood Pits Park with Bonnie - family outing, Mum came too.
1) 1mi - 31:09(31:09/mi) 84/108bpm [2617b/mi] 99cal 45/83rpm
2) 1mi - 28:10(28:10/mi) 82/119bpm [2309b/mi] 88cal 42/79rpm
3) 0.39mi - 11:20(29:19/mi) 76/82bpm [2228b/mi] 34cal 38/79rpm

YWA - Greet 6/31 - Yoga for Nurses. Very nice restorative session. Bonnie participation helped me smile!

Track session with Striders - about 35 now Lymm have gone to their summer training venue (although a handful came!). This was a mile pace tune-up session as we have our Road Mile on Thursday. Warm-up; chatty run; 5 mins @ 5k pace; then 400m @mile pace; 100m walk; 200m sprint; 100m walk; 400m @mile pace. Rest 2-3 minutes. Repeat.

Personally quite pleased with this - although not sure I could run more than a lap at target pace atm...
1) 0.54mi - 12:32(22:59/mi) 104/120bpm [2391b/mi] 67cal 82/321W
2) 0.54mi - 6:20(11:40/mi) 115/121bpm [1341b/mi] 51cal 198/223W
3) 0.01mi - 45(1:10:23/mi) 100/104bpm [7039b/mi] 3cal 9/122W
4) 0.67mi - 5:01(7:26/mi) 137/152bpm [1018b/mi] 49cal 312/342W
5) 0.11mi - 4:13(38:48/mi) 116/152bpm [4502b/mi] 23cal 45/325W
6) 0.26mi - 1:42(6:30/mi) 131/148bpm [852b/mi] 14cal 338/419W
7) 0.06mi - 1:06(17:07/mi) 142/151bpm [2430b/mi] 11cal 115/366W
8) 0.13mi - 44(5:37/mi) 133/144bpm [747b/mi] 7cal 400/471W
9) 0.06mi - 1:12(18:36/mi) 137/147bpm [2548b/mi] 11cal 83/395W
10) 0.27mi - 1:39(6:14/mi) 147/158bpm [916b/mi] 18cal 379/422W
11) 0.03mi - 2:47(1:28:29/mi) 128/158bpm [11325b/mi] 20cal 13/353W
12) 0.26mi - 1:42(6:26/mi) 129/143bpm [830b/mi] 12cal 352/410W
13) 0.06mi - 1:03(17:36/mi) 142/151bpm [2499b/mi] 11cal 93/360W
14) 0.13mi - 43(5:27/mi) 141/149bpm [768b/mi] 7cal 406/452W
15) 0.06mi - 1:12(18:47/mi) 146/155bpm [2741b/mi] 12cal 89/397W
16) 0.27mi - 1:39(6:11/mi) 142/150bpm [878b/mi] 17cal 364/429W
17) 0.02mi - 1:33(1:30:06/mi) 142/155bpm [12794b/mi] 15cal 21/361W
18) 0.5mi - 5:15(10:25/mi) 131/136bpm [1365b/mi] 48cal 222/253W

Swerve to Oxford Rd when Victoria trains were cancelled!
1) 0.57mi - 8:39(15:15/mi) 107/135bpm [1631b/mi] 55cal 57/121rpm

Back again!
1) 0.53mi - 8:26(16:00/mi) 97/104bpm [1551b/mi] 42cal 54/60rpm

Was able to add weights as I went - but in lbs - so they look a bit odd once converted on here.

To gym - forgot to stop watch until I was in the changing room!!
1) 0.55mi - 13:37(24:55/mi) 90/99bpm [2243b/mi] 55cal 38/78rpm

To the office - with Mr AL, helping out again!
1) 1mi - 18:51(18:51/mi) 99/115bpm [1867b/mi] 91cal 53/61rpm
2) 0mi - 2(22:14/mi) 88/88bpm [1957b/mi]

YWA - Greet - 7/31 - Morning hip release. New video - quite short, I had challenges today in the form of Bonnie who was very keen to help by crawling through my legs, licking my ears or providing a pillow when I didn't really need one...

RR group run - good turnout and a lovely evening.

1) 1mi - 11:16(11:16/mi) 116/125bpm [1307b/mi] 98cal 224/299W
2) 1mi - 10:37(10:37/mi) 119/125bpm [1263b/mi] 92cal 217/283W
3) 1mi - 11:16(11:16/mi) 122/130bpm [1375b/mi] 95cal 216/304W
4) 1mi - 10:47(10:47/mi) 122/128bpm [1315b/mi] 94cal 227/301W
5) 0.09mi - 1:04(12:07/mi) 133/135bpm [1612b/mi] 10cal 265/328W
6) 0mi - 2(9:46/mi) 134/135bpm [1309b/mi] 178/217W

Walk with Bonnie - she was a model puppy this afternoon, chased her first rabbit!
1) 1mi - 20:34(20:34/mi) 93/104bpm [1913b/mi] 84cal 49/115rpm
2) 1mi - 22:01(22:01/mi) 93/108bpm [2048b/mi] 87cal 47/115rpm
3) 0.06mi - 1:05(18:11/mi) 98/101bpm [1782b/mi] 5cal 47/59rpm

Walk with Bonnie and Mr AL.

1) 1mi - 26:29(26:29/mi) 85/108bpm [2251b/mi] 93cal 40/64rpm
2) 1mi - 27:26(27:26/mi) 89/110bpm [2442b/mi] 95cal 43/116rpm
3) 0.63mi - 15:19(24:11/mi) 88/110bpm [2128b/mi] 55cal 48/79rpm

YWA - Greet 8/31 - Yoga for Teachers. Not sure I've done this one before & it was really nice. Quite mindful - and the hand massage (with a pen) to start with was a great tip! Bonnie a little more chilled today, popping in as I was heading into corpse pose and lying down for some strokes and snuggles.

Home again at the other end of the day.
1) 5mi - 24:26(4:53/mi) 112/135bpm [547b/mi] 141cal
2) 5mi - 27:53(5:35/mi) 110/120bpm [614b/mi] 125cal
3) 0.87mi - 4:37(5:17/mi) 107/113bpm [565b/mi] 17cal

To RHS Bridgewater for team awayday

1) 5mi - 27:22(5:28/mi) 103/122bpm [564b/mi] 129cal
2) 5mi - 29:12(5:50/mi) 102/115bpm [596b/mi] 113cal
3) 0.9mi - 4:15(4:43/mi) 99/115bpm [467b/mi] 15cal

YWA - Greet - 09/31 - Yoga for the service industry. This I have done before & it's a good one for tired muscles.

This week's tempo. Very warm - but it might well be on race day, so gave it a go! Harder work although first mile felt good. Last mile has the railway bridge - felt tough!
1) 1mi - 9:37(9:37/mi) 125/139bpm [1203b/mi] 89cal 247/326W
2) 1mi - 8:00(8:00/mi) 151/157bpm [1207b/mi] 89cal 284/310W
3) 1mi - 8:10(8:10/mi) 157/160bpm [1281b/mi] 92cal 274/298W
4) 1mi - 8:25(8:25/mi) 160/163bpm [1346b/mi] 97cal 281/330W
5) 1mi - 12:50(12:50/mi) 142/163bpm [1823b/mi] 108cal 177/296W
6) 0mi - 3(10:12/mi) 132/133bpm [1346b/mi] 202/203W

Catch-up class (missed Monday due to BH). With Kat - quite tough but her cues are very good. Abs got a good workout today!

YWA - Greet 5/31 - Yoga for suffering. (I'm not, but this fitted the time I had!). Nice mindful practice though, quite challenging for the arms. Lots of Bonnie love today!

Out with Bonnie the 🐕

1) 1mi - 18:11(18:11/mi) 100/112bpm [1818b/mi] 85cal 53/83rpm
2) 1mi - 18:29(18:29/mi) 101/119bpm [1866b/mi] 87cal 53/68rpm
3) 0.08mi - 1:26(18:22/mi) 105/107bpm [1928b/mi] 8cal 51/65rpm

So this was an odd one! We had a chap join us on Wednesday for the first time, having moved to Newton on Tuesday. He struggled a bit (having obviously not run regularly for months!). Today he came back with his sister - who, it transpired less than half a mile in, only runs on a treadmill at the gym occasionally! We had set off on a fairly challenging loop - and it was very obvious a mile in, that Emma would really not enjoy doing the whole thing. I persuaded her to turn back at 1.5 miles - so she would accomplish a 5k, and we ran/walked. She was very lovely and we had a nice natter, but oh for the optimism of youth!!
1) 1mi - 13:30(13:30/mi) 118/134bpm [1593b/mi] 98cal 175/276W
2) 1mi - 14:24(14:24/mi) 115/130bpm [1657b/mi] 92cal 149/278W
3) 1mi - 15:12(15:12/mi) 110/122bpm [1671b/mi] 88cal 125/249W
4) 0.2mi - 2:41(13:19/mi) 122/130bpm [1624b/mi] 19cal 183/239W

Warm outing with Mr AL, Mike & Kieran. Shortened route because of the heat, but we found enough breeze to stop it becoming too much of a slog! Pleased with heart rate.
1) 1mi - 11:09(11:09/mi) 120/134bpm [1338b/mi] 96cal 221/299W
2) 1mi - 11:09(11:09/mi) 122/128bpm [1361b/mi] 94cal 212/253W
3) 1mi - 11:03(11:03/mi) 127/133bpm [1403b/mi] 98cal 216/253W
4) 1mi - 10:45(10:45/mi) 126/133bpm [1354b/mi] 93cal 220/290W
5) 1mi - 11:06(11:06/mi) 124/132bpm [1376b/mi] 94cal 213/271W
6) 1mi - 10:45(10:45/mi) 124/135bpm [1333b/mi] 92cal 215/321W
7) 1mi - 10:28(10:28/mi) 126/136bpm [1318b/mi] 95cal 227/263W
8) 1mi - 10:43(10:43/mi) 127/131bpm [1360b/mi] 98cal 222/280W
9) 0.21mi - 2:06(10:12/mi) 127/129bpm [1295b/mi] 20cal 233/271W

Reformer class with Liz - back to normal! Good class, finishing with full short spine, which we've not done in ages 🙂

Didn't have enough energy for this gym but needed some fresh air.
1) 1mi - 18:32(18:32/mi) 90/102bpm [1668b/mi] 88cal 56/62rpm
2) 1mi - 18:13(18:13/mi) 97/105bpm [1767b/mi] 95cal 56/64rpm
3) 0.35mi - 6:18(18:00/mi) 97/104bpm [1747b/mi] 29cal 52/61rpm

Walk to work. Cooler & fresher today.
1) 1mi - 17:12(17:12/mi) 95/104bpm [1635b/mi] 90cal 59/67rpm
2) 0.03mi - 31(14:43/mi) 97/98bpm [1427b/mi] 3cal 59/61rpm

YWA - Greet 13/31 - Reunite with your core centre. This is quite a feisty way to start the day. Bonnie rescued me from the final push-ups by making it impossible for me to do them! She then joined me in child's pose for a snuggle ❤️

Striders track session - no Mr AL so I had to time & blow the whistle as well as run #multitaskingqueen
Pretty pleased with this given that I wasn't able to focus quite as well as usual!
Warm-up followed by 6 x 1 minutes hard with 1 minute recoveries; 3 mins easy - repeat.
1) 0.75mi - 8:05(10:51/mi) 118/147bpm [1280b/mi] 67cal 222/367W
2) 0.77mi - 8:50(11:29/mi) 128/133bpm [1470b/mi] 74cal 206/282W
3) 0.15mi - 1:00(6:42/mi) 128/143bpm [857b/mi] 8cal 286/395W
4) 0.06mi - 1:00(16:15/mi) 143/149bpm [2324b/mi] 10cal 110/332W
5) 0.16mi - 1:01(6:27/mi) 148/156bpm [956b/mi] 11cal 376/433W
6) 0.06mi - 1:00(15:52/mi) 149/156bpm [2364b/mi] 10cal 115/357W
7) 0.15mi - 1:01(6:33/mi) 145/154bpm [951b/mi] 11cal 371/409W
8) 0.06mi - 1:00(17:08/mi) 150/156bpm [2569b/mi] 10cal 106/393W
9) 0.16mi - 1:01(6:20/mi) 138/144bpm [873b/mi] 10cal 352/397W
10) 0.06mi - 1:00(16:50/mi) 148/157bpm [2491b/mi] 10cal 74/392W
11) 0.16mi - 1:00(6:25/mi) 145/154bpm [929b/mi] 10cal 359/462W
12) 0.07mi - 1:00(14:52/mi) 144/155bpm [2142b/mi] 10cal 91/345W
13) 0.16mi - 1:00(6:25/mi) 152/158bpm [976b/mi] 11cal 360/409W
14) 0.06mi - 1:00(16:46/mi) 152/159bpm [2548b/mi] 10cal 93/352W
15) 0.3mi - 3:00(9:57/mi) 140/145bpm [1393b/mi] 30cal 226/281W
16) 0.15mi - 1:00(6:31/mi) 150/156bpm [976b/mi] 11cal 357/398W
17) 0.07mi - 1:00(15:26/mi) 154/159bpm [2377b/mi] 10cal 105/352W
18) 0.16mi - 1:00(6:26/mi) 153/157bpm [983b/mi] 11cal 339/391W
19) 0.06mi - 1:00(16:33/mi) 154/162bpm [2548b/mi] 10cal 62/389W
20) 0.16mi - 1:01(6:22/mi) 147/158bpm [936b/mi] 10cal 326/398W
21) 0.06mi - 1:00(16:51/mi) 156/163bpm [2628b/mi] 11cal 100/384W
22) 0.16mi - 1:01(6:18/mi) 154/163bpm [971b/mi] 11cal 363/453W
23) 0.05mi - 1:00(18:51/mi) 156/164bpm [2941b/mi] 11cal 80/340W
24) 0.16mi - 1:00(6:26/mi) 146/157bpm [939b/mi] 10cal 354/437W
25) 0.06mi - 1:00(17:18/mi) 154/163bpm [2663b/mi] 11cal 42/345W
26) 0.2mi - 1:46(8:54/mi) 154/163bpm [1372b/mi] 19cal 245/425W (cocked up lap button!)
27) 0.28mi - 3:29(12:36/mi) 134/151bpm [1688b/mi] 28cal 175/233W

28) 0.05mi - 1:07(24:42/mi) 124/132bpm [3062b/mi] 4cal 10/62W

Back to Victoria. Muggy ☹️
1) 1mi - 16:39(16:39/mi) 94/102bpm [1566b/mi] 87cal 58/62rpm
2) 0.14mi - 2:11(15:56/mi) 98/109bpm [1562b/mi] 10cal 54/61rpm

Back to office
1) 0.5mi - 9:08(18:23/mi) 101/116bpm [1857b/mi] 48cal 53/63rpm

Pool quiet today - very therapeutic!
1) 0.56mi - 24:28(43:45/mi) 108/125bpm [4724b/mi] 128cal 34/rpm
2) 0mi - 6(0/mi) 108/125bpm [INFb/mi]

To gym
1) 0.54mi - 10:00(18:34/mi) 84/89bpm [1560b/mi] 43cal 48/64rpm

Wet walk this morning!
1) 0.98mi - 17:33(17:50/mi) 96/104bpm [1713b/mi] 93cal 60/65rpm

YWA - Greet - Yoga for lower body strength. Hadn't done this one before - nice mix. My canine companion joined in for 5 minutes and then had a nap ❤️

RR - treated as a recovery run for me. Breezy and sunny but quite muggy.
1) 1mi - 11:57(11:57/mi) 111/118bpm [1327b/mi] 94cal 203/262W
2) 1mi - 11:13(11:13/mi) 116/124bpm [1300b/mi] 89cal 204/246W
3) 1mi - 11:44(11:44/mi) 118/125bpm [1385b/mi] 93cal 211/292W
4) 1mi - 11:21(11:21/mi) 121/129bpm [1374b/mi] 96cal 218/292W
5) 0.02mi - 20(13:44/mi) 130/131bpm [1785b/mi] 3cal 194/218W

Bit last minute as couldn't leave until HRH did. Really muggy.
1) 1mi - 15:09(15:09/mi) 105/115bpm [1591b/mi] 89cal 64/88rpm
2) 0.05mi - 1:12(24:19/mi) 110/113bpm [2675b/mi] 10cal 55/94rpm

To work - brightening up.
1) 1mi - 17:43(17:43/mi) 110/131bpm [1949b/mi] 94cal 59/64rpm
2) 0mi - 3(8:41/mi) 115/116bpm [999b/mi]

YWA - Quick morning flow. Greet 14/31. Fitted time available and quite nice. Bonnie found the energising breathwork at the end irresistible and I had to give up!!

Morning walk for Bonnie before work. Mr AL and Leaflet both at work so hopefully she'll nap and let Twiglet work in peace 🤞
1) 1mi - 18:57(18:57/mi) 100/111bpm [1894b/mi] 88cal 52/83rpm
2) 1mi - 18:54(18:54/mi) 104/118bpm [1966b/mi] 85cal 52/66rpm
3) 0.08mi - 1:45(22:11/mi) 105/112bpm [2329b/mi] 9cal 42/61rpm

Walk to the office. Nice day.
1) 1mi - 17:41(17:41/mi) 94/101bpm [1662b/mi] 92cal 59/65rpm
2) 0mi - 7(36:01/mi) 94/94bpm [3386b/mi] 1cal 58/60rpm

YWA - Greet 16/31 - yoga for social anxiety. Today's offering, pretty gentle but suited me - tired and a bit stiff this morning.

Final tempo run of Project Joker plan. Quite warm, so all things considered this was ok! Hopefully the race (26th) will be a bit cooler.
1) 1mi - 9:52(9:52/mi) 125/140bpm [1234b/mi] 93cal 245/296W
2) 1mi - 8:19(8:19/mi) 149/154bpm [1240b/mi] 91cal 273/332W
3) 1mi - 8:11(8:11/mi) 155/157bpm [1268b/mi] 92cal 281/313W
4) 1mi - 8:11(8:11/mi) 157/160bpm [1284b/mi] 92cal 277/326W
5) 1mi - 11:36(11:36/mi) 138/157bpm [1600b/mi] 102cal 206/288W
6) 0.12mi - 1:33(13:03/mi) 138/140bpm [1801b/mi] 12cal 203/240W

YWA - Greet 17/31. 2 today - 5 minute morning yoga & Yoga on the road. Did one straight after the other - nice swift 'get moving' flows. Feel less tight & creaky this morning.

Out with Bonnie x
1) 1mi - 19:24(19:24/mi) 88/106bpm [1707b/mi] 82cal 54/86rpm
2) 1mi - 19:13(19:13/mi) 91/100bpm [1748b/mi] 85cal 55/63rpm
3) 0.45mi - 8:42(19:29/mi) 93/101bpm [1812b/mi] 39cal 55/67rpm

On lead walk with Bonnie - she's on heat for the first time. She coped pretty well and this walk is less popular with dog owners!
1) 1mi - 22:07(22:07/mi) 90/117bpm [1990b/mi] 88cal 49/117rpm
2) 0.77mi - 15:19(19:53/mi) 97/116bpm [1929b/mi] 63cal 52/70rpm

RR group run - base Garmin run for me - 45 minutes 10.25 min/mile. Gorgeous morning. Whole family came - Twiglet on 5k route. 2 new runners with us.
1) 1mi - 10:55(10:55/mi) 122/132bpm [1332b/mi] 97cal 221/283W
2) 1mi - 10:12(10:12/mi) 126/133bpm [1286b/mi] 92cal 219/270W
3) 1mi - 10:18(10:18/mi) 131/139bpm [1350b/mi] 96cal 230/316W
4) 1mi - 10:16(10:16/mi) 131/136bpm [1345b/mi] 96cal 229/275W
5) 0.29mi - 3:18(11:23/mi) 138/143bpm [1572b/mi] 33cal 246/338W
6) 0mi - 3(9:02/mi) 140/140bpm [1265b/mi]

YWA - Yoga to heal stress. Greet 18/31. Very nice stretchy & low to the ground session. My yoga pup joined me for the start - time in extended child's pose - which is always a way to heal stress!

Solo long run. Gorgeous weather! Enjoyed this.
1) 1mi - 10:10(10:10/mi) 128/137bpm [1302b/mi] 96cal 229/274W
2) 1mi - 9:54(9:54/mi) 136/141bpm [1347b/mi] 99cal 230/279W
3) 1mi - 10:43(10:43/mi) 136/141bpm [1456b/mi] 102cal 221/272W
4) 1mi - 10:12(10:12/mi) 135/138bpm [1376b/mi] 95cal 226/282W
5) 1mi - 10:21(10:21/mi) 133/137bpm [1376b/mi] 94cal 226/266W
6) 1mi - 10:55(10:55/mi) 133/137bpm [1453b/mi] 96cal 225/264W
7) 1mi - 10:04(10:04/mi) 133/137bpm [1338b/mi] 92cal 229/284W
8) 1mi - 10:23(10:23/mi) 135/139bpm [1402b/mi] 98cal 231/268W
9) 0.07mi - 50(11:50/mi) 136/137bpm [1609b/mi] 7cal 234/248W

YWA - Greet 19/31 morning yoga flow. Ably assisted by Bonnie. I did manage the side planks with arms extended today.

1) 0.53mi - 10:16(19:31/mi) 86/95bpm [1679b/mi] 45cal 50/80rpm

Walk to the office - much cooler & fresher today
1) 1mi - 16:17(16:17/mi) 92/100bpm [1498b/mi] 93cal 60/67rpm
2) 0.03mi - 32(17:21/mi) 94/96bpm [1631b/mi] 3cal 60/63rpm

YWA - Greet 20/31 - From the True series, Awaken. Not sure if I did True but this wasn't familiar. Quite enjoyed it. Bonnie particularly cute - cuddled up in the first bit whilst I was seated cross-legged and again at the end for the last bit of relaxation ❤️🐕