northernslowcoach

F50 West Yorkshire

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Training
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Races
151
Miles
13447
Miles
14
Miles
212
Miles
3415
WAVA
58.88%
Mile
7:40
5k
26:02
5M
46:55
10k
53:37
10M
1:30:42
Half
1:57:29
Mara
4:30:22

About Me
Running isn't everything Show More...

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Recent Blogs
April - the one with the plan	1st May
4/4	26th Apr
Up the Ilk…	24th Apr
St Paul’s	23rd Apr

My parkrun
No parkrun selected

Recent Training
10th May	General	4.1mi	53:03
10th May	General	0.5mi	8:32
9th May	General	1mi	16:00
9th May	General	1.2mi	21:13
9th May	General	1mi	15:02

Planned Races
Ilkley Trail Race	27th May
Ilkley Half Marathon	14th Jul
Yorkshireman Off-Road Half Marathon	8th Sep

12 Month Benchmarks	Run
Mile	9:43
5k	36:24
5mi	1:00:30
10k	1:16:42
10mi	2:06:54
Half	2:48:59
20mi	4:38:34
Mara	6:03:58

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 100 Run 700 Walk 500

Recent Threads
700 miles in 2024
Fetch Virtual Challenge 2024
Yorky24
Mundane thread
Over 50's club
TCS London Marathon 2024

Followers (88)

Badges Collected	See available badges
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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	4					7:59 53.73	7:40 56.21															7:40 7:40/mi	56.21
5km	45	30:45 48.11		30:16 49.00		26:20 56.91	26:11 57.51		26:24 57.33	26:02 58.85	27:38 55.84	28:28 54.20	28:46 54.50	26:52 58.88	28:36 55.31	32:14 50.06	31:36 51.61	35:10 46.38		35:14 47.30		26:02 8:23/mi	58.88
8km	1			1:14:58 32.10																		1:14:58 15:05/mi	32.10
5mi	4							46:55 52.59									1:02:32 42.10	1:04:35 41.20				46:55 9:23/mi	52.59
6.2mi	1				1:08:06 44.34																	1:08:06 10:59/mi	44.34
10km	24	1:02:58 47.71	59:09 50.79	58:35 51.66	55:19 54.71	54:30 56.04	53:37 56.96		55:39 55.84													53:37 8:38/mi	56.96
11km	7												1:29:26 39.58	1:16:51 46.48		1:32:05 39.56			1:43:38 36.35	1:36:37 39.44		1:16:51 11:15/mi	46.48
6.9mi	9					1:17:27 44.01	1:13:42 46.49	1:15:04 45.91	1:08:21 50.73	1:10:42 49.38	1:11:24 49.26	1:17:30 45.74	1:15:41 47.23		1:14:24 48.95							1:08:21 9:54/mi	50.73
7mi	5						1:20:03 43.45															1:20:03 11:26/mi	43.45
7.5mi	2				1:22:26 44.69	1:17:01 48.27																1:17:01 10:16/mi	48.27
14km	2						1:33:06 46.92	1:33:04 47.21														1:33:04 10:42/mi	47.21
10mi	13				1:37:32 51.21	1:34:12 53.27	1:32:43 54.12	1:41:51 49.81	1:30:42 55.94		1:35:04 54.07											1:30:42 9:04/mi	55.94
13.1mi	14			2:20:56 46.19	2:08:25 50.87	2:04:12 52.81	1:57:29 56.09	2:16:46 48.71							2:35:11 45.00		2:29:01 48.40			2:33:02 48.84		1:57:29 8:58/mi	56.09
14.8mi	6								3:15:20 39.04	3:11:50 40.03												3:11:50 12:58/mi	40.03
24km	1					3:18:22 38.09																3:18:22 13:18/mi	38.09
15.5mi	2					3:46:13 34.79	2:56:46 44.75															2:56:46 11:24/mi	44.75
26.2mi	8				4:36:02 49.01	4:41:48 48.01	4:30:22 50.48	4:39:47 48.79		4:44:32 48.53											6:06:49 42.22	4:30:22 10:19/mi	50.48

Date	Planned Races			Distance
8 Sep	Yorkshireman Off-Road Half Marathon Confirmed			23.9km
14 Jul	Ilkley Half Marathon Confirmed			13.1mi
27 May	Ilkley Trail Race			6.9mi
2023		Result	WAVA	Distance
10 Sep	Yorkshireman Off-Road Half Marathon		0.00	23.9km
14 May	Rob Burrow Leeds Marathon SB	6:06:49	42.22	26.2mi
2022		Result	WAVA	Distance
3 Dec	Christmas Cracker Half SB	2:33:02	48.84	13.1mi
5 Nov	Burley Moor Run SB	1:36:37	39.44	11km
10 Jul	Ilkley Half Marathon	2:44:55	45.32	13.1mi
5 Feb	Roberts Park parkrun SB	35:14	47.30	5km
2021		Result	WAVA	Distance
13 Nov	Burley Moor Run SB	1:43:38	36.35	11km
12 Sep	Yorkshireman Half	4:25:49	31.63	14.8mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	35:51	45.99	5km
15 Feb	Myrtle parkrun SB	35:10	46.38	5km
1 Feb	Pateley Pie & Pint 5 Mile SB	1:04:35	41.20	5mi
2019		Result	WAVA	Distance
9 Nov	Burley Moor Run		0.00	11km
5 Oct	The Doctor K Cup SB	31:36	51.61	5km
8 Sep	Yorkshireman Half	4:00:00	34.21	14.8mi
14 Jul	Ilkley Half Marathon SB	2:29:01	48.40	13.1mi
2 Feb	Pateley Pie & Pint 5 Mile SB	1:02:32	42.10	5mi
2018		Result	WAVA	Distance
10 Nov	Burley Moor Run SB	1:32:05	39.56	11km
29 Sep	The Doctor K Cup SB	32:14	50.06	5km
2017		Result	WAVA	Distance
11 Nov	Burley Moor Run		0.00	11km
10 Sep	Yorkshireman Off Road Marathon	7:54:53	30.66	26.2mi
29 May	Ilkley Harriers Trail Race SB	1:14:24	48.95	6.9mi
25 Mar	Bramley parkrun	30:00	52.73	5km
11 Mar	Huddersfield parkrun SB	28:36	55.31	5km
25 Feb	Bolton Abbey Trail Running Half SB	2:35:11	45.00	13.1mi
2016		Result	WAVA	Distance
3 Dec	Huddersfield parkrun	31:41	49.93	5km
12 Nov	Burley Moor Run PB	1:16:51	46.48	11km
1 Oct	Woodhouse Moor parkrun	27:50	56.83	5km
13 Aug	Harrogate parkrun SB	26:52	58.88	5km
2 Apr	Keswick parkrun	30:08	52.03	5km
27 Feb	Harrogate parkrun	28:41	54.66	5km
16 Jan	Dewsbury parkrun	29:57	52.34	5km
2015		Result	WAVA	Distance
19 Dec	Roundhay parkrun	31:37	49.58	5km
7 Nov	Burley Moor Run SB	1:29:26	39.58	11km
13 Sep	Yorkshireman Off Road Half Marathon	3:28:19	37.78	14.8mi
1 Aug	Huddersfield parkrun SB	28:46	54.50	5km
25 May	Ilkley Harriers Trail Race SB	1:15:41	47.23	6.9mi
2014		Result	WAVA	Distance
8 Nov	Burley Moor Run	1:27:34	41.09	7mi
26 May	Ilkley Trail Race SB	1:17:30	45.74	6.9mi
17 May	Keswick parkrun	29:03	53.52	5km
19 Apr	Keswick parkrun	29:56	51.55	5km
8 Feb	Huddersfield parkrun SB	28:28	54.20	5km
25 Jan	Bradford parkrun	29:38	52.07	5km
2013		Result	WAVA	Distance
16 Nov	Skipton parkrun	31:10	49.51	5km
26 Oct	Bradford parkrun	29:23	52.51	5km
8 Sep	Yorkshireman Off Road Half Marathon	3:32:58	36.33	14.8mi
8 Jun	Huddersfield parkrun SB	27:38	55.84	5km
27 May	Ilkley Trail Race SB	1:11:24	49.26	6.9mi
27 Apr	Roundhay Parkrun	28:21	54.04	5km
24 Feb	Snake Lane 10 SB	1:35:04	54.07	10mi
20 Jan	Brass Monkey Half Marathon CANCELLED		0.00	13.1mi
2012		Result	WAVA	Distance
15 Dec	Huddersfield parkrun	30:23	50.43	5km
10 Nov	Burley Moor Run	1:18:02	44.30	11km
3 Nov	Huddersfield parkrun PB	26:02	58.85	5km
13 Oct	Roundhay Parkrun	28:30	53.76	5km
29 Sep	Barnsley parkrun	27:58	54.79	5km
9 Sep	Yorkshireman Off Road Half Marathon PB	3:11:50	40.03	14.8mi
2 Sep	Kirkwood Hospice 10K Trail Run	56:28	55.40	10km
14 Jul	Baildon Carnival Canter	31:28	55.00	3.5mi
23 Jun	Dewsbury parkrun #1	26:57	56.85	5km
4 Jun	Ilkley Trail Race SB	1:10:42	49.38	6.9mi
2 Jun	Bradford parkrun	27:10	56.40	5km
12 May	Bradford Arthur James parkrun	28:17	53.83	5km
29 Apr	Greater Manchester Marathon SB	4:44:32	48.53	26.2mi
21 Jan	Leeds Park Run #224	34:33	44.06	5km
2011		Result	WAVA	Distance
31 Dec	Bradford parkrun	28:19	53.76	5km
17 Dec	Roundhay Parkrun	28:18	53.79	5km
26 Nov	Roundhay Parkrun	28:23	53.64	5km
20 Nov	Leeds Abbey Dash SB	55:39	55.84	10km
12 Nov	Burley Moor Run	1:20:51	42.47	11km
11 Sep	Yorkshireman Off Road Half Marathon SB	3:15:20	39.04	14.8mi
18 Jun	Bradford parkrun	27:19	55.73	5km
30 May	Ilkley Trail Race PB	1:08:21	50.73	6.9mi
30 Apr	Huddersfield parkrun SB	26:24	57.33	5km
24 Apr	Guiseley Gallop	1:01:19	50.36	10km
27 Mar	Thirsk 10 PB	1:30:42	55.94	10mi
27 Feb	Snake Lane 10	1:30:49	55.87	10mi
2010		Result	WAVA	Distance
7 Nov	Ben's Wish to Walk 5 Mile Race PB	46:55	52.59	5mi
6 Nov	Burley Festival Moor Run	1:21:09	38.05	10km
31 Oct	Guy Fawkes 10 SB	1:41:51	49.81	10mi
17 Oct	Bradford City Run SB	2:16:46	48.71	13.1mi
3 Oct	Harewood 10M Trail Race	1:44:34	48.52	10mi
19 Sep	Kirkstall Abbey 7	1:05:51	53.12	7mi
12 Sep	Yorkshireman Off Road Marathon	7:01:00	32.60	26.2mi
25 Jul	James Herriot Trail Run PB	1:33:04	47.21	14km
3 Jun	The Full Bronte 5 Mile	48:56	50.43	5mi
30 May	Ilkley Trail Race SB	1:15:04	45.91	6.9mi
16 May	Brathay Windermere Marathon SB	4:39:47	48.79	26.2mi
4 Apr	Guiseley Gallop	1:06:06	46.45	10km
2009		Result	WAVA	Distance
28 Dec	Jolly Holly Jog 10k	1:15:03	40.91	10km
26 Dec	Chevin Chase PB	1:20:03	43.45	7mi
29 Nov	Thirsk 10	1:35:54	52.60	10mi
22 Nov	Leeds Abbey Dash	56:15	54.58	10km
25 Oct	Great Cumbrian Run	2:08:54	51.38	13.1mi
18 Oct	Bradford City Run	1:35:56	52.58	10mi
4 Oct	Harewood Trail Race	1:41:04	49.91	10mi
13 Sep	Yorkshireman Off Road Half Marathon PB	2:56:46	44.75	15.5mi
9 Aug	Fetch Yorkshire Mile PB	7:40	56.21	1mi
26 Jul	James Herriot Country Trail Run SB	1:33:06	46.92	14km
20 Jun	parkrun Leeds Hyde Park SB	26:11	57.51	5km
14 Jun	Morecambe 10km	55:02	55.79	10km
10 Jun	Otley 10	1:35:51	52.63	10mi
24 May	Ilkley Trail Race SB	1:13:42	46.49	6.9mi
23 May	parkrun Leeds Hyde Park	26:44	56.32	5km
17 May	Brathay Windermere Marathon PB	4:30:22	50.48	26.2mi
4 May	Rothwell 10K PB	53:37	56.96	10km
2 May	parkrun Leeds Hyde Park	27:16	54.96	5km
5 Apr	Blackpool Half Marathon PB	1:57:29	56.09	13.1mi
21 Mar	Fetch Yorkshire Mile	7:43	55.58	1mi
22 Feb	Snake Lane 10 SB	1:32:43	54.12	10mi
18 Jan	Brass Monkey Half Marathon	2:12:16	49.82	13.1mi
2008		Result	WAVA	Distance
20 Dec	Leeds Hyde Park Time Trial SB	26:20	56.91	5km
30 Nov	Thirsk 10 SB	1:34:12	53.27	10mi
23 Nov	Leeds Abbey Dash SB	54:30	56.04	10km
9 Nov	Fetch Yorkshire Mile SB	7:59	53.73	1mi
19 Oct	Richmond Castle 10K	1:02:40	48.74	10km
11 Oct	Leeds Hyde Park Time Trial	28:07	53.30	5km
21 Sep	Kirkstall Valley Trail Race 7.2M	1:13:15	48.64	7.2mi
20 Sep	Leeds Hyde Park Time Trial	27:59	53.56	5km
14 Sep	Yorkshireman Off Road Half Marathon SB	3:46:13	34.79	15.5mi
31 Aug	Alice's Run	1:07:16	45.40	10km
24 Aug	Fetch Yorkshire Mile	8:13	52.20	1mi
27 Jul	Pudsey 10k Challenge	1:06:01	46.26	10km
13 Jul	Eccup 10	1:42:21	49.03	10mi
31 May	Garburn Trail Race PB	3:18:22	38.09	24km
25 May	Ilkley Trail Race SB	1:17:27	44.01	6.9mi
17 May	Meanwood Valley Trail PB	1:17:01	48.27	7.5mi
13 Apr	London Marathon SB	4:41:48	48.01	26.2mi
30 Mar	Wakefield Hospice 10k	57:06	53.23	10km
2 Mar	Reading Half Marathon SB	2:04:12	52.81	13.1mi
3 Feb	Dewsbury 10K	57:22	52.98	10km
5 Jan	Leeds Hyde Park Time Trial	28:25	52.53	5km
2007		Result	WAVA	Distance
26 Dec	Chevin Chase	1:18:32	43.84	7mi
25 Nov	Leeds Abbey Dash	59:56	50.71	10km
29 Oct	Dublin Marathon SB	4:36:02	49.01	26.2mi
14 Oct	Richmond Castle 10K	1:00:58	49.85	10km
9 Sep	yorkshireman off road half marathon	3:01:28	36.14	13.1mi
27 Aug	Spofforth Gala Trail race	1:01:27	49.46	10km
29 Jul	Harrogate Town Centre 10k	57:26	52.92	10km
13 Jun	Otley 10 SB	1:37:32	51.21	10mi
13 May	Leeds Half Marathon	2:12:56	49.14	13.1mi
14 Apr	Meanwood Valley Trail SB	1:22:26	44.69	7.5mi
8 Apr	Guiseley Gallop PB	1:08:06	44.34	6.2mi
4 Feb	Dewsbury 10K SB	55:19	54.71	10km
21 Jan	Brass Monkey Half Marathon SB	2:08:25	50.87	13.1mi
2006		Result	WAVA	Distance
26 Dec	Chevin Chase	1:11:52	47.71	7mi
26 Nov	Leeds Abbey Dash SB	58:35	51.66	10km
10 Sep	Yorkshireman Off Road Half Marathon	3:20:32	32.58	13.1mi
16 Jul	idle trail race	1:05:49	45.98	10km
11 Jun	Middleton Moor Trail Race PB	1:14:58	32.10	8km
6 Jun	Fetch Five - Run For Your Soul 6	1:12:11	40.44	6mi
7 May	Leeds Half Marathon SB	2:20:56	46.19	13.1mi
8 Apr	Gaz de France Park Series - Rounday Park SB	30:16	49.00	5km
2005		Result	WAVA	Distance
6 Feb	Dewsbury 10K SB	59:09	50.79	10km
2004		Result	WAVA	Distance
28 Nov	Leeds Abbey Dash SB	1:02:58	47.71	10km
21 Jul	Race for Life - Harrogate SB	30:45	48.11	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
2024	53	41	46	60	18	0	0	0	0	0	0	0	218
2024	45	78	48	61	13	0	0	0	0	0	0	0	246
2024	0	6	0	0	0	0	0	0	0	0	0	0	6
2023	46	36	45	37	42	56	36	50	56	32	42	36	513
2023	78	88	85	123	62	25	45	68	49	44	31	44	739
2023	3	0	0	0	0	0	0	0	0	0	0	0	3
2022	25	21	41	39	44	46	40	30	43	46	32	43	450
2022	55	30	64	51	61	80	41	46	38	77	71	85	700
2022	0	0	0	0	0	0	0	0	0	0	11	7	19
2021	31	28	36	43	21	22	22	26	40	31	19	20	339
2021	30	26	60	44	10	35	48	46	48	51	42	50	492
2020	11	10	24	42	23	37	36	38	34	31	17	20	323
2020	62	44	34	28	27	30	13	31	15	36	27	41	390
2020	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	31	30	35	24	21	23	9	6	0	1	3	17	200
2019	57	47	50	36	53	73	56	82	37	43	33	24	592
2018	30	19	17	18	16	26	24	21	13	34	15	27	259
2018	44	29	29	50	16	39	27	26	44	34	29	36	402
2018	0	0	8	0	30	0	0	0	0	0	0	0	38
2017	27	17	24	22	29	20	21	25	18	39	19	23	285
2017	51	63	70	32	67	79	56	77	58	68	42	37	700
2017	0	0	0	0	0	7	0	0	0	0	0	8	15
2016	14	22	16	29	10	7	16	29	20	13	20	18	214
2016	65	51	70	74	50	53	70	79	56	64	63	56	752
2015	14	14	34	25	30	3	19	17	24	23	8	1	212
2015	47	56	33	44	43	59	63	80	71	52	42	110	701
2015	0	0	0	0	0	0	0	0	0	0	15	0	15
2014	0	13	28	10	0	0	9	8	25	0	0	0	93
2014	67	52	51	51	56	49	50	64	23	14	53	22	553
2014	0	0	0	0	0	0	10	9	0	0	0	0	19
2013	5	8	2	5	0	19	6	13	8	0	0	0	66
2013	87	66	52	46	75	45	45	78	38	60	36	65	693
2013	0	0	0	15	9	0	0	0	0	21	0	0	45
2012	8	0	4	5	0	0	0	0	7	13	0	0	37
2012	111	114	148	159	47	76	56	70	60	69	84	87	1080
2011	12	0	3	0	0	0	0	0	25	15	0	0	55
2011	44	93	81	55	79	90	74	75	56	113	92	75	925
2010	0	9	4	7	17	0	18	24	17	0	0	0	96
2010	75	95	72	135	71	60	65	98	82	78	64	42	937
2010	0	0	0	0	0	11	0	0	0	0	0	0	11
2009	0	8	9	0	0	26	0	0	0	0	0	0	43
2009	75	105	127	156	100	59	60	78	62	87	94	68	1073
2008	0	3	0	0	3	0	0	0	0	0	0	0	6
2008	87	115	140	70	62	38	58	32	79	82	93	35	891
2007	0	0	0	0	4	0	0	0	0	0	0	0	4
2007	1.5	0.6	0.6	0	0.2	0.6	0.2	0	0	0	0.6	0	4.3
2007	87	58	57	76	61	58	104	127	149	123	35	66	1001
2007	0	0	0	0	20	0	0	0	0	0	0	0	20
2006	0	0	0	0	0	1.5	3.9	1.1	0.6	0.6	2.5	0	10.2
2006	27	20	57	55	44	44	43	72	43	31	49	66	551
2006	0	0	0	0	21	0	0	0	0	0	0	0	21
2005	0	0	0	0	0	0	0	0	0	0	17	14	31

Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
0mi, 55:05 Cross - Strength Skipping aim for 100 skips in a row, beat 64 (5mins of skipping) up to 80 today and a break in the middle to tickle Max’s tummy Shoulders/back mobility/strength: All fours reach one arm up then thread needle. Work one side first then the other L+R 12 reps 2 sets Lying on tummy cactus arms lift arms head hold then lower down - make sure you are looking at the floor at all times 12 reps 2 sets Super person x12 2 sets Glutes/hips - Resistance loop band just above ankles, lay on side hips stacked one on top of the other. Lead with heel lift to hip distance then lower - to make it harder keep the band tight 12 reps 2 sets L+R Inner thigh lift, lying on side hips stacked, underneath leg extended, top leg bent foot either in front or behind body what ever is most comfortable for you. Lift extended leg - it will be a small moment then lower back. 12 reps 2 sets L+R Glute bridges 2DB or KB x12 3 sets Narrow squat KB x12 3 sets Lunges(static) 1KB arm extended over head holding KB front leg bent infront 12 reps 2 sets L+R Keep practicing your deadlift. Stick bum out. Practice with broom. Kettlebell swings 8kg KB x12 3sets Deadlift with 8kg pause at bottom of move for 5 secs x10 3 sets Core: 1. BW Deadbug x14 2. 2DB or KB heel tap both heels to floor at the same time arms extend over head then cons back to centre - repeat. X12 3. Opposite single sided Deadbug BW or DB x10 L+R Core exercises - triset 3 exercises one after each other, no rest, rest at end of last exercise. X2sets All other exercises are single sets. Stretch: On back: Hamstring stretch Glute stretch Knees to one side extend arms out shoulder level, look opposite way to knees- spinal twist stretch Tricep Shoulder stretch Chest and back stretch 13th Apr 2024, 4:26pm Autumnleaves wrote: Well done :) 14th Apr 2024, 9:44am Bintmcskint wrote: Nice!!! Add a comment	-	3.2mi, 40:47 Run - General Home from PT - all the weather, wind and sun and wind and rain and wind and hail and did I mention the wind 💨 Ran/ walked up the hill, ran all the way down and ran/walked up the hill home 👍 1) 1mi - 13:14(13:14/mi) 108/117bpm [1429b/mi] 107cal 229/351W 2) 1mi - 11:51(11:51/mi) 133/141bpm [1576b/mi] 111cal 243/337W 3) 1mi - 13:16(13:16/mi) 134/141bpm [1778b/mi] 117cal 241/330W 4) 0.19mi - 2:26(12:35/mi) 138/142bpm [1736b/mi] 22cal 236/350W 15th Apr 2024, 1:44pm Rosehip wrote: well done :) definitely some weather today 15th Apr 2024, 1:46pm Diogenes wrote: Well done. I am still building myself up to tackle the wind. 15th Apr 2024, 5:16pm .B. wrote: Well done 15th Apr 2024, 6:06pm Mandymoo wrote: Well done, the weather has been shocking today 15th Apr 2024, 7:02pm Autumnleaves wrote: Well done - the wind is brutal! Add a comment 0mi, 1:08:21 Cross - Strength PT session, circuits warm up, bigger weights and some tricky balance work 💪 15th Apr 2024, 1:50pm Rosehip wrote: well done :) 15th Apr 2024, 7:01pm Autumnleaves wrote: Good stuff :) Add a comment 0.6mi, 9:59 Walk - General 1) 0.6mi - 9:59(16:44/mi) 99/117bpm [1656b/mi] 60cal 47/84rpm Add a comment 1.5mi, 24:51 Walk - General 1) 1mi - 15:51(15:51/mi) 104/112bpm [1648b/mi] 95cal 47/68rpm 2) 0.53mi - 9:01(17:03/mi) 106/121bpm [1807b/mi] 52cal 29/66rpm Add a comment	0.4mi, 8:05 Walk - General 1) 0.43mi - 8:05(18:37/mi) 103/124bpm [1918b/mi] 48cal 53/64rpm Add a comment 1.2mi, 20:57 Walk - General 1) 1mi - 18:14(18:14/mi) 117/130bpm [2133b/mi] 123cal 47/76rpm 2) 0.16mi - 2:44(17:34/mi) 123/129bpm [2161b/mi] 18cal 45/68rpm Add a comment 0.5mi, 8:46 Walk - General 1) 0.53mi - 8:46(16:33/mi) 102/117bpm [1688b/mi] 51cal 49/125rpm Add a comment 5mi, 1:02:48 Run - General Not raining! Round the village before I go over to Mum’s 1) 1mi - 12:04(12:04/mi) 124/142bpm [1496b/mi] 107cal 212/330W 2) 1mi - 12:04(12:04/mi) 125/141bpm [1509b/mi] 105cal 213/330W 3) 1mi - 12:47(12:47/mi) 117/126bpm [1496b/mi] 113cal 248/340W 4) 1mi - 12:50(12:50/mi) 120/130bpm [1539b/mi] 111cal 235/304W 5) 1mi - 13:03(13:03/mi) 122/132bpm [1593b/mi] 112cal 236/335W 16th Apr 2024, 8:56am .B. wrote: Nice one :) 16th Apr 2024, 9:07am Mandymoo wrote: Yay for no rain 😁 16th Apr 2024, 9:37am Diogenes wrote: Good one 16th Apr 2024, 1:50pm Autumnleaves wrote: Good miles :) 16th Apr 2024, 3:32pm Rosehip wrote: well done :) Add a comment	0.4mi, 7:39 Walk - General 1) 0.43mi - 7:39(17:56/mi) 102/123bpm [1830b/mi] 48cal 59/68rpm Add a comment 1.6mi, 24:05 Walk - General 1) 1mi - 15:04(15:04/mi) 102/121bpm [1537b/mi] 98cal 42/125rpm 2) 0.58mi - 9:01(15:25/mi) 105/118bpm [1619b/mi] 65cal 45/73rpm Add a comment 1.5mi, 24:36 Walk - General 1) 1mi - 16:34(16:34/mi) 93/110bpm [1540b/mi] 98cal 56/73rpm 2) 0.5mi - 8:03(16:08/mi) 107/119bpm [1726b/mi] 54cal 62/69rpm 17th Apr 2024, 8:38am Mandymoo wrote: Morning 17th Apr 2024, 9:41am Autumnleaves wrote: Good morning :) Add a comment 0.5mi, 8:22 Walk - General 1) 0.51mi - 8:22(16:17/mi) 91/115bpm [1482b/mi] 49cal 52/71rpm Add a comment	0.4mi, 7:02 Walk - General Got passed by the icecream van 1) 0.43mi - 7:02(16:19/mi) 115/138bpm [1876b/mi] 49cal 58/70rpm Add a comment 1.6mi, 24:04 Walk - General 1) 1mi - 15:11(15:11/mi) 100/123bpm [1518b/mi] 100cal 52/97rpm 2) 0.58mi - 8:53(15:16/mi) 111/123bpm [1695b/mi] 65cal 60/71rpm Add a comment 3mi, 39:26 Run - General bright and chilly morning chatty bow run with A 1) 1mi - 12:56(12:56/mi) 121/148bpm [1566b/mi] 113cal 226/389W 2) 1mi - 12:41(12:41/mi) 136/155bpm [1726b/mi] 119cal 244/375W 3) 1mi - 13:33(13:33/mi) 133/151bpm [1803b/mi] 117cal 198/355W 4) 0.02mi - 15(12:32/mi) 147/147bpm [1842b/mi] 3cal 317/323W 18th Apr 2024, 8:23am .B. wrote: Nice start to the day :) 18th Apr 2024, 8:36am Rosehip wrote: nice :) 18th Apr 2024, 4:52pm Autumnleaves wrote: Lovely Add a comment 0.5mi, 8:26 Walk - General 1) 0.52mi - 8:26(16:11/mi) 91/113bpm [1472b/mi] 49cal 61/73rpm Add a comment	0.4mi, 7:31 Walk - General 1) 0.43mi - 7:31(17:27/mi) 108/125bpm [1884b/mi] 48cal 62/68rpm Add a comment 1.6mi, 23:28 Walk - General 1) 1mi - 14:51(14:51/mi) 126/159bpm [1872b/mi] 111cal 46/77rpm 2) 0.6mi - 8:37(14:22/mi) 111/118bpm [1594b/mi] 67cal 57/103rpm 19th Apr 2024, 7:58pm Bintmcskint wrote: Have a great weekend xx 19th Apr 2024, 8:10pm Autumnleaves wrote: Happy weekend x Add a comment 1.5mi, 24:10 Walk - General 1) 1mi - 16:06(16:06/mi) 98/111bpm [1577b/mi] 99cal 61/74rpm 2) 0.49mi - 8:04(16:35/mi) 104/113bpm [1724b/mi] 51cal 58/68rpm Add a comment 0.5mi, 9:02 Walk - General 1) 0.53mi - 9:02(17:11/mi) 88/110bpm [1513b/mi] 48cal 62/69rpm 19th Apr 2024, 7:44am Bintmcskint wrote: Morning x Add a comment
Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26
0mi, 50:00 Cross - Strength Adding manually - didn’t transfer from my garmin 5 mins warmup on bike Shoulders/back mobility/strength: Shoulder rotations with a long band, rope or gown tie x12 2 sets Finger tips on head, elbows wide bring back of hand to lower back then back to head x12 2sets Light dumbbells around the world x12 2sets All above exercises stood up Glutes/hips - Loop resistance band just above knee - crab walk, sit into it and keep the band tight throughout x14 2sets Loop resistance band just above knee mini squat tap one foot to the side then back to centre L+R x12 sets 1set with band above knee 2nd set band just above ankle joint Glute bridges 2DB or KB x12 3 sets Narrow squat KB x12 3 sets Lunges(static) 1KB arm extended over head holding KB front leg bent - KB on same side as front leg bent 12 reps 2 sets L+R Balance exercise - 3 point touch L+R 5 reps (or more if can do more) 4-5sets Core: 1. Low plank hold 30sec x4 2. Slow mountain climber x14 - keep bum down 3. Down dog to full plank x10 Core exercises - triset 3 exercises one after each other, no rest, rest at end of last exercise. X2sets All other exercises are single sets. Stretch: On back: Hamstring stretch Glute stretch Knees to one side extend arms out shoulder level, look opposite way to knees- spinal twist stretch Tricep Shoulder stretch Chest and back stretch 21st Apr 2024, 9:27am Autumnleaves wrote: Good session Add a comment	0.9mi, 13:05 Walk - General To the pub 😊 1) 0.86mi - 13:05(15:14/mi) 92/99bpm [1401b/mi] 77cal 61/125rpm 21st Apr 2024, 5:38pm Bintmcskint wrote: :-) Add a comment	3.2mi, 42:40 Run - General Home from PT 1) 1mi - 13:18(13:18/mi) 131/149bpm [1742b/mi] 118cal 235/300W 2) 1mi - 12:19(12:19/mi) 137/149bpm [1686b/mi] 112cal 226/304W 3) 1mi - 14:47(14:47/mi) 134/146bpm [1980b/mi] 115cal 197/245W 4) 0.18mi - 2:17(12:38/mi) 135/149bpm [1706b/mi] 20cal 218/277W 22nd Apr 2024, 1:51pm Autumnleaves wrote: Good work 22nd Apr 2024, 2:20pm Rosehip wrote: well done :) 22nd Apr 2024, 2:29pm Mandymoo wrote: Nice work 22nd Apr 2024, 3:57pm .B. wrote: Very good 👍 Add a comment 0mi, 1:07:16 Cross - Strength PT session - lots of upper body today 💪 22nd Apr 2024, 2:19pm Rosehip wrote: well done :) 22nd Apr 2024, 6:59pm Bintmcskint wrote: Top work :-) Add a comment 0.6mi, 10:32 Walk - General 1) 0.62mi - 10:32(16:56/mi) 108/118bpm [1830b/mi] 65cal 47/83rpm Add a comment 1mi, 16:08 Walk - General 1) 1mi - 15:56(15:56/mi) 107/118bpm [1705b/mi] 93cal 53/120rpm 2) 0.01mi - 12(17:44/mi) 112/112bpm [1987b/mi] 1cal 51/62rpm Add a comment	0.4mi, 7:14 Walk - General 1) 0.43mi - 7:14(16:45/mi) 100/111bpm [1675b/mi] 43cal 60/66rpm Add a comment 1.6mi, 23:41 Walk - General 1) 1mi - 14:18(14:18/mi) 138/155bpm [1973b/mi] 110cal 51/121rpm 2) 0.6mi - 9:23(15:35/mi) 131/141bpm [2041b/mi] 67cal 58/73rpm Add a comment 1.5mi, 23:58 Walk - General gloves on! 1) 1mi - 16:31(16:31/mi) 100/118bpm [1652b/mi] 101cal 61/70rpm 2) 0.46mi - 7:26(16:08/mi) 112/123bpm [1806b/mi] 49cal 63/68rpm 23rd Apr 2024, 10:04am Autumnleaves wrote: Yes!! Add a comment 0.5mi, 8:20 Walk - General 1) 0.52mi - 8:20(15:57/mi) 94/114bpm [1499b/mi] 49cal 62/70rpm 23rd Apr 2024, 8:07am Bintmcskint wrote: Morning x Add a comment	1mi, 16:58 Walk - General Up the Ilk - we won! Back to the car via tescos and 0.1 mile from checkpoint 2 1) 0.97mi - 16:58(17:34/mi) 107/139bpm [1879b/mi] 108cal 41/104rpm Add a comment 0.5mi, 8:08 Walk - General Pizza Express to Stacks Firld for the cup semifinal 1) 0.48mi - 8:08(16:53/mi) 90/97bpm [1519b/mi] 46cal 47/125rpm Add a comment 0.9mi, 14:03 Walk - General 1) 0.89mi - 14:03(15:43/mi) 109/117bpm [1713b/mi] 85cal 50/75rpm Add a comment 0.4mi, 6:16 Walk - General 1) 0.37mi - 6:16(16:44/mi) 118/133bpm [1975b/mi] 42cal 50/68rpm Add a comment 6mi, 1:14:06 Run - Long Run First ‘long’ run of the Plan! 1) 1mi - 11:17(11:17/mi) 126/151bpm [1422b/mi] 105cal 233/343W 2) 1mi - 11:40(11:40/mi) 136/150bpm [1587b/mi] 112cal 237/295W 3) 1mi - 12:19(12:19/mi) 139/150bpm [1712b/mi] 115cal 226/351W 4) 1mi - 12:34(12:34/mi) 137/150bpm [1721b/mi] 109cal 224/361W 5) 1mi - 12:42(12:42/mi) 139/154bpm [1764b/mi] 113cal 218/347W 6) 1mi - 12:52(12:52/mi) 145/157bpm [1867b/mi] 119cal 241/332W 7) 0.04mi - 42(17:06/mi) 147/150bpm [2514b/mi] 6cal 242/320W 24th Apr 2024, 11:57am Diogenes wrote: Top Notch 24th Apr 2024, 12:08pm 3M wrote: Nicely done! 24th Apr 2024, 12:50pm Mandymoo wrote: Nicely done 24th Apr 2024, 1:06pm Autumnleaves wrote: Excellent! 24th Apr 2024, 8:24pm .B. wrote: Well done 👍 24th Apr 2024, 9:24pm Rosehip wrote: well done :) Add a comment 0mi, 26:27 Cross - Yoga Finally back on the mat! YWA Flow day 29 - some nice stretches, no crows, but a good practice - namaste x 1) 0mi - 26:27(0/mi) 82cal 24th Apr 2024, 8:52am .B. wrote: Namaste x 24th Apr 2024, 11:31am Autumnleaves wrote: Well done x Add a comment	0.4mi, 7:31 Walk - General 1) 0.43mi - 7:31(17:29/mi) 107/132bpm [1870b/mi] 49cal 60/67rpm Add a comment 1.6mi, 23:54 Walk - General 1) 1mi - 15:00(15:00/mi) 112/127bpm [1680b/mi] 101cal 52/83rpm 2) 0.58mi - 8:54(15:17/mi) 107/119bpm [1636b/mi] 62cal 50/79rpm 25th Apr 2024, 7:43pm Autumnleaves wrote: Brisk march :) Add a comment 3.1mi, 39:49 Run - General run/walk from the station 1) 1mi - 12:48(12:48/mi) 121/139bpm [1549b/mi] 107cal 201/286W 2) 1mi - 13:13(13:13/mi) 131/148bpm [1732b/mi] 117cal 225/290W 3) 1mi - 12:45(12:45/mi) 135/148bpm [1721b/mi] 113cal 221/298W 4) 0.1mi - 1:03(10:36/mi) 137/144bpm [1453b/mi] 10cal 242/265W 25th Apr 2024, 8:08am Autumnleaves wrote: Well done! 25th Apr 2024, 8:25am .B. wrote: Early miles, well done 25th Apr 2024, 8:37am Rosehip wrote: well done :) 25th Apr 2024, 9:11am Diogenes wrote: Good going :-) 25th Apr 2024, 9:31am Bintmcskint wrote: Morning :-) Add a comment 0.5mi, 8:48 Walk - General 1) 0.51mi - 8:48(17:12/mi) 97/114bpm [1668b/mi] 49cal 58/68rpm 25th Apr 2024, 7:04am Autumnleaves wrote: Morning x Add a comment	0.5mi, 8:43 Walk - General 1) 0.47mi - 8:43(18:39/mi) 86/109bpm [1604b/mi] 47cal 50/66rpm Add a comment 1.5mi, 20:50 Walk - General 1) 1mi - 13:57(13:57/mi) 143/151bpm [1994b/mi] 112cal 49/121rpm 2) 0.51mi - 6:53(13:32/mi) 125/144bpm [1691b/mi] 52cal 47/79rpm 26th Apr 2024, 7:35pm Autumnleaves wrote: Happy weekend x Add a comment 3mi, 37:06 Run - General A gorgeous frosty morning to run and chat with A 1) 1mi - 12:04(12:04/mi) 134/154bpm [1616b/mi] 116cal 250/358W 2) 1mi - 12:24(12:24/mi) 135/156bpm [1674b/mi] 114cal 240/376W 3) 1mi - 12:34(12:34/mi) 128/156bpm [1608b/mi] 110cal 221/359W 4) 0.01mi - 4(12:12/mi) 157/157bpm [1916b/mi] 1cal 344/346W 26th Apr 2024, 8:12am Bintmcskint wrote: Early bird 🐦 26th Apr 2024, 8:16am Autumnleaves wrote: Nice work 26th Apr 2024, 8:18am .B. wrote: Well done, I hoped you were done with frosts, brrr 26th Apr 2024, 8:31am Diogenes wrote: Morning! 26th Apr 2024, 9:04am Rosehip wrote: happy Friday x 26th Apr 2024, 12:53pm Mandymoo wrote: Well done 👏 Add a comment 0.5mi, 8:31 Walk - General Spotted a deer or two! 1) 0.52mi - 8:31(16:22/mi) 96/120bpm [1572b/mi] 51cal 63/75rpm Add a comment
Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3
0mi, 45:00 Cross - Strength Again, didn’t transfer from Garmin. 5 min warmup on bike Shoulders/back mobility/strength: Lying on front cactus arms - up hold and lower back down x12 2sets Lying on tummy, arms extended diagonal opposite arm and leg lift hold and lower. Alternate x14 2sets Super person x12 2sets Glutes/hips - Loop resistance band just above knee - crab walk, sit into it and keep the band tight throughout x14 2sets Loop resistance band just above knee mini squat tap one foot to the side then back to centre L+R x12 sets 1set with band above knee 2nd set band just above ankle joint Glute bridges 2DB or KB x12 3 sets Wide squat KB x12 3 sets Curtsy Lunge (static) KB weight in hand of front leg. L+R x12 3sets Balance exercise - 3 point touch L+R 8 reps (or more if can do more) 4-5sets Core: 1. Deadbug BW x14 2. Single sided Deadbug x10 Core exercises - superset 2 exercises one after each other, no rest, rest at end of last exercise. X3sets use light dumbbells if you would like to work harder. You can use your 10kg KB for the squats 💪🏻 All other exercises are single sets. Stretch: On back: Hamstring stretch Glute stretch Knees to one side extend arms out shoulder level, look opposite way to knees- spinal twist stretch Tricep Shoulder stretch Chest and back stretch 27th Apr 2024, 7:24pm Rosehip wrote: well done :) (every time I see your session it reminds me I should be doing similar) 27th Apr 2024, 7:33pm Autumnleaves wrote: Very good :) 27th Apr 2024, 9:30pm .B. wrote: ✔️👍 Add a comment	-	0.7mi, 13:23 Walk - General Back from the dentist - it was raining 🌧️ 1) 0.74mi - 13:23(18:04/mi) 113/126bpm [2041b/mi] 85cal 53/125rpm Add a comment 0.7mi, 12:38 Walk - General Down to the dentist 1) 0.74mi - 12:38(17:03/mi) 107/114bpm [1825b/mi] 67cal 43/125rpm Add a comment 3.2mi, 40:01 Run - General Not raining!!!!! Run/walk home from PT 1) 1mi - 12:52(12:52/mi) 135/157bpm [1737b/mi] 119cal 241/327W 2) 1mi - 12:06(12:06/mi) 140/158bpm [1694b/mi] 113cal 222/332W 3) 1mi - 13:20(13:20/mi) 146/162bpm [1946b/mi] 126cal 231/337W 4) 0.15mi - 1:43(11:27/mi) 152/156bpm [1741b/mi] 18cal 258/285W 29th Apr 2024, 1:17pm Diogenes wrote: I hope you are enjoying your day off 29th Apr 2024, 1:42pm .B. wrote: Well done :) 29th Apr 2024, 2:19pm Autumnleaves wrote: Nicely done :) 29th Apr 2024, 3:11pm Rosehip wrote: Not raining win :) Add a comment 0mi, 1:12:39 Cross - Strength PT session, graduated to the big bar bell, also did some jumping 29th Apr 2024, 12:46pm Autumnleaves wrote: Good work x 29th Apr 2024, 1:43pm .B. wrote: 💪🥳 Add a comment 0.6mi, 10:24 Walk - General 1) 0.61mi - 10:24(17:05/mi) 108/121bpm [1845b/mi] 62cal 59/65rpm Add a comment 1mi, 15:37 Walk - General 1) 1mi - 15:25(15:25/mi) 115/124bpm [1773b/mi] 93cal 49/120rpm 2) 0.01mi - 12(18:28/mi) 115/116bpm [2123b/mi] 1cal 20/62rpm Add a comment	0.4mi, 8:43 Walk - General 1) 0.43mi - 8:43(20:08/mi) 102/117bpm [2053b/mi] 47cal 19/60rpm Add a comment 1.1mi, 20:42 Walk - General 1) 1mi - 19:07(19:07/mi) 103/126bpm [1969b/mi] 101cal 48/125rpm 2) 0.09mi - 1:35(16:46/mi) 101/104bpm [1694b/mi] 8cal 53/63rpm Add a comment 0.4mi, 16:43 Walk - General Mum pace to the cafe 😃 1) 0.35mi - 16:43(47:52/mi) 82/94bpm [3925b/mi] 49cal 11/79rpm Add a comment 1.2mi, 20:21 Walk - General 1) 1mi - 17:33(17:33/mi) 123/139bpm [2159b/mi] 122cal 57/66rpm 2) 0.16mi - 2:48(17:26/mi) 121/126bpm [2109b/mi] 18cal 54/63rpm Add a comment 0.5mi, 8:59 Walk - General 1) 0.52mi - 8:59(17:13/mi) 113/136bpm [1945b/mi] 54cal 57/66rpm Add a comment 0.4mi, 7:38 Walk - General Cool down 1) 0.42mi - 7:38(17:57/mi) 128/151bpm [2298b/mi] 57cal 55/75rpm Add a comment 3mi, 30:51 Run - Tempo So, this is what happens when I decide to push it! Was a planned race pace but as I’m not likely to get to a parkrun I set out to see how fast I could run 3 miles and was shocked it was this fast ✔️ 1) 1mi - 9:55(9:55/mi) 145/160bpm [1438b/mi] 106cal 277/386W 2) 1mi - 10:03(10:03/mi) 157/167bpm [1578b/mi] 112cal 270/340W 3) 1mi - 10:43(10:43/mi) 164/167bpm [1757b/mi] 121cal 280/342W 4) 0.02mi - 10(9:21/mi) 165/165bpm [1544b/mi] 2cal 292/303W 30th Apr 2024, 8:18am Rosehip wrote: fab :) 30th Apr 2024, 8:18am 3M wrote: Excellent! Slowcoach no more? 30th Apr 2024, 8:23am Diogenes wrote: Wow, that's a great! 30th Apr 2024, 8:29am Autumnleaves wrote: That's fab! 30th Apr 2024, 10:24am northernslowcoach wrote: Thanks 😊 30th Apr 2024, 10:28am .B. wrote: Brilliant :) 30th Apr 2024, 2:29pm Mandymoo wrote: Great running 30th Apr 2024, 7:20pm Sombrero wrote: Northernspeedcoach :-) Add a comment	0.4mi, 7:31 Walk - General 1) 0.43mi - 7:31(17:28/mi) 86/112bpm [1502b/mi] 44cal 58/67rpm Add a comment 1.6mi, 25:00 Walk - General 1) 1mi - 16:06(16:06/mi) 95/118bpm [1529b/mi] 96cal 46/115rpm 2) 0.58mi - 8:54(15:18/mi) 105/117bpm [1606b/mi] 61cal 58/103rpm Add a comment 1.4mi, 24:02 Walk - General 1) 1mi - 16:35(16:35/mi) 101/116bpm [1676b/mi] 99cal 55/77rpm 2) 0.44mi - 7:26(17:01/mi) 108/124bpm [1838b/mi] 47cal 57/68rpm Add a comment 0.5mi, 8:38 Walk - General 1) 0.52mi - 8:38(16:37/mi) 92/116bpm [1529b/mi] 48cal 43/75rpm 1st May 2024, 6:42am Bintmcskint wrote: Morning x 1st May 2024, 7:00am northernslowcoach wrote: Morning :) Add a comment	0.4mi, 8:00 Walk - General 1) 0.43mi - 8:00(18:32/mi) 102/115bpm [1890b/mi] 45cal 49/65rpm Add a comment 1.6mi, 23:14 Walk - General No coat! 1) 1mi - 14:36(14:36/mi) 104/124bpm [1518b/mi] 96cal 48/107rpm 2) 0.59mi - 8:39(14:45/mi) 111/119bpm [1638b/mi] 62cal 58/120rpm Add a comment 3.1mi, 39:26 Run - General morning run with A - felt good 1) 1mi - 12:43(12:43/mi) 125/155bpm [1590b/mi] 111cal 243/370W 2) 1mi - 12:46(12:46/mi) 140/158bpm [1788b/mi] 118cal 239/396W 3) 1mi - 12:54(12:54/mi) 131/157bpm [1691b/mi] 110cal 198/336W 4) 0.08mi - 1:03(13:12/mi) 152/157bpm [2005b/mi] 11cal 309/329W 2nd May 2024, 7:34am Diogenes wrote: Morning :-) 2nd May 2024, 7:40am Bintmcskint wrote: Morning :-) 2nd May 2024, 8:06am Autumnleaves wrote: Nice steady pacing :) 2nd May 2024, 8:33am Mandymoo wrote: Morning 2nd May 2024, 8:34am Rosehip wrote: morning :) 2nd May 2024, 9:30am .B. wrote: Excellent :) Add a comment 0.5mi, 8:30 Walk - General 1) 0.51mi - 8:30(16:32/mi) 94/118bpm [1555b/mi] 49cal 56/70rpm 2nd May 2024, 7:10am .B. wrote: Morning :) 2nd May 2024, 8:17am northernslowcoach wrote: hello :) 2nd May 2024, 9:32am .B. wrote: waves madly from Cornwall Add a comment	0.4mi, 8:05 Walk - General 1) 0.43mi - 8:05(18:38/mi) 111/124bpm [2067b/mi] 48cal 36/73rpm Add a comment 1.5mi, 20:35 Walk - General 1) 1mi - 13:37(13:37/mi) 121/138bpm [1648b/mi] 104cal 60/97rpm 2) 0.5mi - 6:57(13:59/mi) 120/126bpm [1677b/mi] 54cal 42/76rpm 3rd May 2024, 7:00pm Autumnleaves wrote: Wow! Speedy marching :) 3rd May 2024, 7:14pm northernslowcoach wrote: There was some scurrying ;) Add a comment 1.5mi, 24:55 Walk - General 1) 1mi - 16:13(16:13/mi) 100/113bpm [1622b/mi] 99cal 54/125rpm 2) 0.52mi - 8:41(16:33/mi) 108/117bpm [1788b/mi] 56cal 49/68rpm 3rd May 2024, 9:10am .B. wrote: Morning, it’s Friday.! :) 3rd May 2024, 9:30am Autumnleaves wrote: Happy Friday! X Add a comment 0.5mi, 8:44 Walk - General 1) 0.52mi - 8:44(16:43/mi) 92/114bpm [1539b/mi] 48cal 50/70rpm 3rd May 2024, 7:06am Bintmcskint wrote: Morning x 3rd May 2024, 7:07am northernslowcoach wrote: Morning 👋 Add a comment
Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10
0mi, 50:00 Cross - Strength PT homework 5 mins warmup on the bike Shoulders/back mobility/strength: Lying on front cactus arms - up hold and lower back down x12 2sets Reverse snow angel x12 2sets Super person x12 2sets Single sets. One exercise, rest at end of set. Glutes/hips - Loop resistance band just above knee, lay on your side Clams x 12 L +R 2 sets Advanced clams x10 L+R 2 sets Superset above exercises, 2 exercises one after the other with minimum rest, rest at end of set. Glute bridges 2DB or KB x12 3 sets Single set glutes bridges. Narrow squat KB x12 3 sets Basic squat KB x12 3 sets Wide squat KB x12 3 sets Triset squats - 3 exercises one after the other, rest at end of set. Balance exercise - 3 point touch L+R 8 reps (or more if can do more) 4-5sets Bent over row on bench single arms KB x12 3 sets L+R Over head press KB x12 3 sets L+R Singles sets for above arm and balance exercises. Core: 1. Deadbug BW x14 2. Single sided Deadbug x10 Core exercises - superset 2 exercises one after each other, no rest, rest at end of last exercise. X3sets use light dumbbells if you would like to work harder. You can use your 10kg KB for the squats 💪🏻 Stretch: On back: Hamstring stretch Glute stretch Knees to one side extend arms out shoulder level, look opposite way to knees- spinal twist stretch Tricep Shoulder stretch Chest and back stretch 4th May 2024, 6:11pm .B. wrote: 💪😊 Add a comment	-	-	0.4mi, 7:36 Walk - General 1) 0.44mi - 7:36(17:18/mi) 111/133bpm [1920b/mi] 50cal 30/70rpm Add a comment 1.6mi, 22:49 Walk - General First night of 6pm finishes 😁 1) 1mi - 14:13(14:13/mi) 122/154bpm [1734b/mi] 107cal 55/99rpm 2) 0.59mi - 8:37(14:38/mi) 116/128bpm [1698b/mi] 61cal 46/79rpm Add a comment 0mi, 5:00 Cross - Other CPR compressions practice, then 1 minute assessment - passed with 99% 7th May 2024, 12:16pm .B. wrote: star 7th May 2024, 2:47pm Autumnleaves wrote: Excellent! 7th May 2024, 8:02pm Mandymoo wrote: Excellent Add a comment 3mi, 40:41 Run - General Last one with A before her marathon on Sunday 😃 1) 1mi - 13:34(13:34/mi) 124/150bpm [1682b/mi] 113cal 203/325W 2) 1mi - 13:50(13:50/mi) 120/133bpm [1660b/mi] 106cal 195/364W 3) 1mi - 13:01(13:01/mi) 122/132bpm [1588b/mi] 109cal 214/336W 4) 0.02mi - 16(12:56/mi) 122/123bpm [1578b/mi] 2cal 225/252W 7th May 2024, 7:49am .B. wrote: Take a bow :) 7th May 2024, 8:02am Autumnleaves wrote: Nice! Good luck to A :) 7th May 2024, 8:45am Bintmcskint wrote: Fabulous :-) Add a comment 0.5mi, 8:44 Walk - General 1) 0.5mi - 8:44(17:29/mi) 91/105bpm [1591b/mi] 48cal 38/98rpm 7th May 2024, 7:29am Bintmcskint wrote: Morning x Add a comment	3.1mi, 41:04 Run - General A warm and tired run walk home from PT 1) 1mi - 13:20(13:20/mi) 132/146bpm [1760b/mi] 114cal 229/301W 2) 1mi - 12:45(12:45/mi) 135/147bpm [1721b/mi] 112cal 209/285W 3) 1mi - 14:18(14:18/mi) 135/148bpm [1931b/mi] 121cal 201/316W 4) 0.06mi - 41(12:12/mi) 141/146bpm [1720b/mi] 7cal 262/282W 8th May 2024, 1:20pm Diogenes wrote: Nice lunchtime running 8th May 2024, 4:42pm Autumnleaves wrote: Well done 👏 8th May 2024, 5:56pm .B. wrote: Well done, we always end up walking after PT👍 Add a comment 0mi, 1:03:32 Cross - Strength PT Wednesday instead of Monday! Oof worked hard 💪 8th May 2024, 4:42pm Autumnleaves wrote: Well done! 8th May 2024, 5:56pm .B. wrote: 💪:) Add a comment 0.6mi, 9:53 Walk - General 1) 0.62mi - 9:53(15:57/mi) 107/120bpm [1706b/mi] 63cal 58/123rpm Add a comment 1mi, 15:39 Walk - General Warm and sunny - what is this?!?!?! 1) 1mi - 15:30(15:30/mi) 109/117bpm [1690b/mi] 93cal 38/123rpm 2) 0.01mi - 9(14:58/mi) 111/112bpm [1662b/mi] 1cal 28/65rpm 8th May 2024, 10:34am Bintmcskint wrote: Lovely, isn't it? :-) 8th May 2024, 10:54am northernslowcoach wrote: Isn’t it :) 8th May 2024, 11:40am .B. wrote: Yay ☀️🥳 Add a comment	1mi, 16:00 Walk - General Down to the bus station - bus is due… 1) 1mi - 15:26(15:26/mi) 103/112bpm [1589b/mi] 100cal 46/75rpm 2) 0.03mi - 34(18:50/mi) 96/97bpm [1808b/mi] 3cal 40/66rpm Add a comment 1.2mi, 21:13 Walk - General 1) 1mi - 17:05(17:05/mi) 94/123bpm [1605b/mi] 101cal 51/71rpm 2) 0.22mi - 4:09(18:55/mi) 120/133bpm [2270b/mi] 27cal 51/71rpm Add a comment 1mi, 15:02 Walk - General Train strike day - down to the bus stop 1) 1mi - 15:02(15:03/mi) 98/111bpm [1475b/mi] 91cal 45/120rpm 9th May 2024, 7:23am Bintmcskint wrote: Hope your journey isn’t too bad x 9th May 2024, 7:48am northernslowcoach wrote: Bus was on time :-O 9th May 2024, 8:26am Autumnleaves wrote: :-o Add a comment	4.1mi, 53:03 Run - General Long way to work! 1) 1mi - 11:43(11:43/mi) 134/150bpm [1570b/mi] 108cal 228/386W 2) 1mi - 13:06(13:06/mi) 133/146bpm [1742b/mi] 115cal 211/346W 3) 1mi - 13:17(13:17/mi) 141/149bpm [1872b/mi] 118cal 216/320W 4) 1mi - 13:33(13:33/mi) 133/143bpm [1802b/mi] 113cal 203/328W 5) 0.13mi - 1:25(10:52/mi) 141/143bpm [1533b/mi] 13cal 239/296W 10th May 2024, 8:33am Diogenes wrote: Well done! 10th May 2024, 9:02am Autumnleaves wrote: Good miles for a Friday! 10th May 2024, 12:25pm Rosehip wrote: well done :) Add a comment 0.5mi, 8:32 Walk - General Back to a train! Only 5 mins late… 1) 0.52mi - 8:32(16:33/mi) 95/119bpm [1572b/mi] 47cal 48/70rpm 10th May 2024, 7:36am Bintmcskint wrote: Morning x Add a comment

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