STATUS Might be mended - keep your fingers crossed.
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Races
179 -
Miles
13944 -
Miles
99 -
Miles
1875 -
Miles
1823 -
WAVA
73.32% -
Mile
6:41 -
5k
22:46 -
5M
38:55 -
10k
47:51 -
10M
1:23:54 -
Half
1:50:28 -
20M
3:46:49 -
Mara
4:52:23
About Me | |
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2023 - not got of to the best start - can only improve! Still coaching, still supported by Mr AL, Twiglet and Leaflet.
Show More...
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Random Q&A | See your Q&A |
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What's the biggest challenge that awaits you? To see if I can recapture a 70% WAVA (they keep moving the goal-posts!) |
Recent Blogs | |
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Different kind of day | 9th May |
Happy days | 8th May |
If it's Tuesday | 7th May |
Just what you need from a Bank Holiday | 6th May |
Sunny Sunday | 5th May |
My parkrun |
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No parkrun selected |
Recent Training | |||
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9th May
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Road Biking | 10.9mi | 56:55 |
9th May
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Road Biking | 10.9mi | 1:00:49 |
9th May
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Yoga | 0mi | 16:55 |
8th May
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Social | 4.1mi | 45:02 |
8th May
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Dog Walking | 2.1mi | 43:40 |
Planned Races | |
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Great Manchester Run, 10k | 26th May |
Forest Park Ladies 5k | 3rd Jul |
12 Month Benchmarks | Run | Bike |
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100m | 19 | 7 |
200m | 40 | 14 |
Mile | 6:20 | 2:27 |
5k | 24:21 | 10:39 |
5mi | 40:48 | 17:43 |
10k | 53:43 | 22:22 |
10mi | 1:33:11 | 39:33 |
Half | 2:06:36 | 54:29 |
Recent Pictures | Show more |
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2024 Targets | Set your targets |
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Recent Threads |
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Mundane thread |
700 miles in 2024 |
Project Joker |
Fetch Treasure Hunt |
70% WAVA |
Tracking Total Training Time |
Buddies (74) |
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Followers (69) |
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Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Date | Planned Races | Distance | ||
---|---|---|---|---|
3 Jul | Forest Park Ladies 5k Confirmed | 5km | ||
26 May | Great Manchester Run, 10k Confirmed | 10km | ||
2024 | Result | WAVA | Distance | |
14 Apr | Bamburgh 100km Sportive | 5:16:14 | 0.00 | 100km |
31 Mar | Hale Village 5 Mile Race SB | 41:07 | 70.97 | 5mi |
23 Mar | Lake District Duathlon - Grasmere | 27:47 / 1:29:01 /12:21 | 0.00 | 5km/26km/2.5miles |
17 Mar | High Legh 10K SB | 53:59 | 67.74 | 10km |
21 Jan | Four Villages Half Marathon SB | 2:10:38 | 60.88 | 13.1mi |
2023 | Result | WAVA | Distance | |
8 Oct | MBNA Chester Metric Marathon SB | 2:46:22 | 59.51 | 26.2km |
26 Sep | Spectrum Striders Track Mile SB | 6:55 | 72.98 | 1mi |
26 Sep | Spectrum Striders' Track 3k SB | 14:03 | 72.67 | 3km |
19 Sep | Spectrum Striders Track Mile | 6:58 | 72.45 | 1mi |
10 Sep | Cheshire Half Marathon SB | 2:16:57 | 57.34 | 13.1mi |
5 Jul | Forest Park Ladies 5k | 25:15 | 69.85 | 5km |
22 Jun | Warrington Road Runners 10k SB | 53:43 | 67.25 | 10km |
15 Jun | Birchwood Brook 5k | 25:31 | 69.12 | 5km |
8 Jun | Dave Telford Memorial Dunham Massey 5k (“downhill”) SB | 24:30 | 71.98 | 5km |
1 Jun | Rob McHarry Memorial Birchwood Park 5k | 25:02 | 70.45 | 5km |
25 May | Dunham Massey 5k #1 | 0.00 | 5km | |
21 May | Great Manchester Run, 10k | 55:03 | 65.62 | 10km |
16 Apr | Bamburgh 100km Sportive | 5:57:58 | 0.00 | 100km |
9 Apr | Hale Village 5 Mile Race SB | 41:28 | 69.53 | 5mi |
2 Apr | Nantwich 10K | 54:25 | 66.39 | 10km |
12 Mar | High Legh 10K | 54:02 | 66.86 | 10km |
2022 | Result | WAVA | Distance | |
27 Nov | Wilmslow Festive 10K | 51:01 | 70.81 | 10km |
30 Oct | Striders Trail 5 | 47:16 | 61.00 | 5mi |
27 Sep | Spectrum Striders' Track 3k SB | 13:46 | 73.32 | 3km |
25 Sep | Warrington Running Festival Half Marathon SB | 1:58:21 | 65.52 | 13.1mi |
20 Sep | Spectrum Striders Track Mile SB | 6:50.40 | 72.95 | 1mi |
20 Sep | Spectrum Striders' Track 3k | 14:15 | 70.83 | 3km |
8 Sep | Spectrum Striders Road Mile | 7:07 | 70.11 | 1mi |
3 Aug | Pies & Peas 5 | 41:28 | 68.71 | 5mi |
6 Jul | Forest Park Ladies 5k SB | 24:19 | 71.70 | 5km |
30 Jun | Warrington Road Runners 10k | 51:33 | 69.24 | 10km |
22 May | Great Manchester Run, 10k | 51:02 | 69.95 | 10km |
17 Apr | Hale Village 5 Mile Race SB | 40:13 | 70.85 | 5mi |
19 Mar | Lake District Duathlon - Grasmere | 28:40 / 1:23:13 /15:41 | 0.00 | 5km/20km/2.5miles |
6 Mar | High Legh 10K SB | 49:48 | 71.68 | 10km |
2021 | Result | WAVA | Distance | |
28 Nov | Wilmslow Festive 10K | 51:38 | 69.13 | 10km |
9 Oct | Ruchill parkrun SB | 28:27 | 60.58 | 5km |
26 Sep | Warrington Running Festival - 10k SB | 51:25 | 68.60 | 10km |
26 Sep | Great Manchester Run, 10k | 1:01:39 | 57.21 | 10km |
21 Sep | Spectrum Striders' Track 3k SB | 14:12 | 70.27 | 3km |
16 Sep | Spectrum Striders Road Mile SB | 7:12 | 68.51 | 1mi |
12 Sep | Liverpool 10 miler | 1:29:56 | 64.71 | 10mi |
3 Jul | Wirral Coastal Run SB | 1:56:55 | 60.24 | 12mi |
2 Jul | Tour of Merseyside Race #5 | 52:07 | 65.27 | 6mi |
1 Jul | Tour of Merseyside Race #4 - Raging Red Bull 5 SB | 40:22 | 69.76 | 5mi |
29 Jun | Tour of Merseyside Race #3 - Sustrans Cycle Trail SB | 1:28:45 | 65.57 | 10mi |
28 Jun | Tour of Merseyside Race #2 - Thurstaston Multi-terrain SB | 54:32 | 62.37 | 6mi |
27 Jun | Southport Half Marathon SB | 2:06:11 | 60.69 | 13.1mi |
2020 | Result | WAVA | Distance | |
21 Mar | Fake parkrun SB | 26:57 | 63.24 | 5km |
15 Mar | Liverpool 10 miler SB | 1:29:18 | 64.38 | 10mi |
8 Mar | Robert Moffat Memorial High Legh 10K SB | 51:53 | 67.19 | 10km |
2019 | Result | WAVA | Distance | |
24 Nov | Wilmslow Festive 10K | 50:53 | 68.51 | 10km |
27 Oct | Striders Trail 5 | 49:33 | 56.18 | 5mi |
24 Sep | Spectrum Striders' Track 3k SB | 14:05 | 69.28 | 3km |
17 Sep | Spectrum Striders Track Mile SB | 6:59 | 69.06 | 1mi |
19 May | Great Manchester Run, 10k SB | 50:12 | 68.65 | 10km |
21 Apr | Hale Village 5 Mile Race SB | 41:06 | 66.95 | 5mi |
10 Mar | Liverpool Half Marathon SB | 1:59:49 | 62.38 | 13.1mi |
3 Mar | Robert Moffat Memorial High Legh 10K | 50:39 | 68.04 | 10km |
20 Jan | Essar Four Villages Half Marathon | 2:03:04 | 60.73 | 13.1mi |
2018 | Result | WAVA | Distance | |
29 Sep | The Doctor K Cup SB | 24:55 | 66.89 | 5km |
25 Sep | Spectrum Striders Track Mile SB | 7:06 | 67.18 | 1mi |
22 Sep | Lakeland Trails Coniston 15k PB | 1:47:12 | 48.72 | 15km |
18 Sep | Spectrum Striders' Track 3k SB | 13:58 | 69.09 | 3km |
6 Sep | Spectrum Striders Road Mile | 7:14 | 65.94 | 1mi |
1 Aug | Pie & Peas 5 SB | 42:22 | 64.22 | 5mi |
7 Jul | Spectrum Striders' Track 3k | 14:57 | 64.54 | 3km |
20 May | Great Manchester Run, 10k | 1:00:53 | 55.95 | 10km |
22 Apr | London Marathon PB | 4:52:23 | 52.30 | 26.2mi |
18 Mar | Trimpell 20m PB | 3:46:49 | 50.89 | 20mi |
4 Feb | Southport Mad Dog 10k SB | 48:34 | 70.14 | 10km |
21 Jan | Essar Four Villages Half Marathon SB | 1:58:03 | 62.56 | 13.1mi |
2017 | Result | WAVA | Distance | |
5 Nov | St Helens Striders' Trail 5 | 45:33 | 59.73 | 5mi |
15 Oct | Manchester Half Marathon | 1:54:04 | 64.74 | 13.1mi |
26 Sep | Spectrum Striders Track Mile PB | 6:41 | 70.60 | 1mi |
17 Sep | English Half Marathon - 10k Race | 49:59 | 67.39 | 10km |
10 Sep | Wirral Half Marathon | 1:53:52 | 64.09 | 13.1mi |
9 Sep | Whistle Stop Tour of Wirral Day 2 Thurstaston Country Park PB | 1:12:20 | 60.77 | 8mi |
8 Sep | Whistle Stop Tour of Wirral Day 1 Arrowe Park | 42:19 | 63.58 | 5mi |
2 Aug | Pie & Peas 5m | 41:07 | 65.44 | 5mi |
22 Jul | Spectrum Striders Track Mile | 6:43 | 70.25 | 1mi |
8 Jul | Wirral Coastal Run PB | 1:51:48 | 60.05 | 12mi |
7 Jul | Tour of Merseyside Race #5 | 49:47 | 65.26 | 6mi |
6 Jul | Tour of Merseyside Race #4 - Raging Red Bull 5 PB | 38:55 | 69.14 | 5mi |
4 Jul | Tour of Merseyside Race #3 - Sustrans Cycle Trail PB | 1:23:54 | 66.14 | 10mi |
3 Jul | Tour of Merseyside Race #2 - Thurstaston Multi-terrain PB | 53:06 | 61.18 | 6mi |
2 Jul | Southport Half Marathon (Tour of Merseyside Race One) | 1:51:12 | 65.63 | 13.1mi |
17 Jun | Peter Lowe Memorial Hollins Green 5k | 24:28 | 67.38 | 5km |
15 Jun | Dunham Massey 5k (II) PB | 22:46 | 72.41 | 5km |
8 Jun | Bowdon 5K | 23:12 | 71.06 | 5km |
2 Jun | Birchwood Brook 5k | 23:16 | 70.86 | 5km |
30 May | Spectrum Striders' Track 3k SB | 13:45 | 69.42 | 3km |
28 May | Great Manchester Run 10k | 50:06 | 67.23 | 10km |
25 May | Dunham Massey 5k | 24:24 | 67.56 | 5km |
16 Apr | Hale Village 5 Mile Race | 40:47 | 65.97 | 5mi |
2 Apr | Liverpool Half Marathon PB | 1:50:28 | 66.06 | 13.1mi |
5 Feb | Southport Mad Dog 10k SB | 48:03 | 70.10 | 10km |
2016 | Result | WAVA | Distance | |
4 Dec | Stockport 10 SB | 1:26:19 | 64.29 | 10mi |
18 Oct | Spectrum Striders' Track 3k SB | 13:39 | 69.92 | 3km |
16 Oct | Manchester Half Marathon | 1:53:33 | 64.27 | 13.1mi |
27 Sep | Spectrum Striders Track Mile SB | 6:45 | 69.15 | 1mi |
25 Sep | Northern 4 Stage Ladies Road Relays | 23:27 | 69.55 | 5km |
18 Sep | English Half 10k Road Race PB | 47:51 | 69.62 | 10km |
11 Sep | Wirral Half Marathon | 1:57:48 | 61.23 | 13.1mi |
10 Sep | Wistle Stop Tour of Wirral Day 2 Thurstaston Country Parl SB | 1:13:33 | 59.09 | 8mi |
9 Sep | Whistle Stop Tour of Wirral Day 1 Arrowe Park | 43:16 | 61.50 | 5mi |
3 Aug | Pie & Peas 5m SB | 39:45 | 66.94 | 5mi |
19 Jun | Hollins Green 5k | 24:06 | 67.67 | 5km |
16 Jun | Dunham Massey 5k (II) SB | 22:57 | 71.06 | 5km |
9 Jun | Bowdon 5K | 23:54 | 68.24 | 5km |
3 Jun | Birchwood Brook 5k | 23:32 | 69.30 | 5km |
22 May | Great Manchester Run | 50:08 | 66.44 | 10km |
27 Mar | Hale Village 5 Mile Race | 40:49 | 65.19 | 5mi |
13 Mar | Liverpool Half Marathon SB | 1:52:11 | 64.29 | 13.1mi |
7 Feb | Southport Mad Dog 10k | 49:16 | 67.61 | 10km |
2015 | Result | WAVA | Distance | |
6 Dec | Stockport 10 SB | 1:27:46 | 62.51 | 10mi |
13 Oct | Spectrum Striders' Track 3k PB | 13:27 | 70.20 | 3km |
4 Oct | MBNA Chester Metric Marathon PB | 2:34:52 | 57.94 | 26.2km |
29 Sep | Spectrum Striders Track Mile SB | 6:51 | 67.42 | 1mi |
12 Sep | North West Counties Road Relays | 24:15 | 66.54 | 5km |
10 Sep | Spectrum Striders Road Mile | 6:57 | 66.45 | 1mi |
6 Sep | Salford 10k | 49:23 | 66.74 | 10km |
2 Aug | Cheshire Half Marathon | 2:08:00 | 55.71 | 13.1mi |
1 Jul | Forest Park Ladies 5k | 24:23 | 66.17 | 5km |
11 Jun | Dunham Massey 5K | 24:16 | 66.49 | 5km |
4 Jun | Bowdon 5K SB | 23:38 | 68.27 | 5km |
29 May | Birchwood Brook 5k | 24:06 | 66.95 | 5km |
25 May | Vitality London 10,000 | 52:02 | 63.34 | 10km |
22 May | Dunham Massey Park 5k Race #1 | 24:33 | 65.73 | 5km |
10 May | Great Manchester Run | 49:12 | 66.98 | 10km |
19 Apr | Whitley Village 10K | 49:42 | 66.31 | 10km |
5 Apr | Hale 5 SB | 39:08 | 67.27 | 5mi |
29 Mar | Liverpool Half Marathon SB | 1:52:37 | 63.32 | 13.1mi |
8 Feb | Southport Mad Dog 10k SB | 48:56 | 67.35 | 10km |
2014 | Result | WAVA | Distance | |
16 Nov | St Neots Riverside Half Marathon | 2:02:33 | 58.19 | 13.1mi |
2 Nov | 55th Derwentwater Ten | 1:37:59 | 55.36 | 10mi |
12 Oct | Gingerbread Men 10k (Ormskirk) SB | 52:10 | 62.54 | 10km |
30 Sep | Spectrum Striders Track Mile SB | 7:24 | 61.77 | 1mi |
21 Sep | English Half Marathon | 2:04:58 | 56.45 | 13.1mi |
27 Jul | Great Warford 10 SB | 1:30:27 | 59.35 | 10mi |
15 Jul | Spectrum Striders 5k Handicap | 25:41 | 62.18 | 5km |
21 Jun | Lymm 5k | 25:24 | 62.88 | 5km |
19 Jun | Dunham Massey Park 5k (2/2) SB | 23:43 | 67.34 | 5km |
14 Jun | Hollins Green 5k | 24:02 | 66.45 | 5km |
5 Jun | Dunham Massey Park 5k (1/2) | 25:03 | 63.76 | 5km |
29 May | Bowdon 5k | 24:43 | 64.62 | 5km |
18 May | Great Manchester Run | 53:17 | 61.23 | 10km |
20 Apr | Run the Bridge SB | 40:48 | 63.87 | 5mi |
12 Apr | Warrington Parkrun | 25:25 | 62.84 | 5km |
30 Mar | Cheshire 10k | 52:17 | 62.40 | 10km |
23 Mar | Liverpool Half Marathon SB | 1:58:47 | 59.39 | 13.1mi |
22 Feb | Warrington Parkrun | 25:29 | 62.67 | 5km |
9 Feb | Southport Mad Dog 10K | 53:33 | 60.92 | 10km |
25 Jan | Warrington Parkrun | 26:40 | 59.89 | 5km |
2013 | Result | WAVA | Distance | |
8 Dec | Tatton Yule Yomp | 59:25 | 54.91 | 10km |
2 Nov | Brooks HellRunner™: Hell up North | 4:13:04 | 21.21 | 10mi |
6 Oct | Gingerbread 10km SB | 52:55 | 61.07 | 10km |
8 Sep | English Half Marathon SB | 1:59:09 | 58.61 | 13.1mi |
11 Aug | Great Warford 10 SB | 1:33:49 | 56.65 | 10mi |
9 Jul | Spectrum Striders 5k Handicap | 25:54 | 61.08 | 5km |
7 Jul | Leigh 10k | 1:00:11 | 53.70 | 10km |
3 Jul | Forest Park Ladies 5k SB | 25:21 | 62.40 | 5km |
22 Jun | Lymm 5k | 25:48 | 61.31 | 5km |
26 May | Great Manchester Run | 55:28 | 58.27 | 10km |
12 May | Warrington Legacy 5k | 26:28 | 59.77 | 5km |
31 Mar | Run the Bridge SB | 43:20 | 59.57 | 5mi |
17 Mar | Liverpool Half Marathon | 2:02:16 | 57.11 | 13.1mi |
10 Feb | Southport Mad Dog 10K | 56:53 | 56.82 | 10km |
2012 | Result | WAVA | Distance | |
9 Dec | Tatton Yule Yomp | 1:03:56 | 50.55 | 10km |
22 Jul | Legacy Event - Warrington 5km SB | 26:31 | 59.12 | 5km |
17 Jun | Great Trail Challenge | 1:14:08 | 43.20 | 10km |
20 May | Great Manchester Run SB | 1:02:49 | 50.99 | 10km |
12 Feb | Southport Mad Dog 10k | 1:04:09 | 49.93 | 10km |
2011 | Result | WAVA | Distance | |
15 May | Great Manchester Run SB | 1:03:30 | 50.02 | 10km |
2010 | Result | WAVA | Distance | |
16 May | Great Manchester Run SB | 1:04:31 | 48.85 | 10km |
2009 | Result | WAVA | Distance | |
17 May | Great Manchester Run SB | 1:05:45 | 47.58 | 10km |
2008 | Result | WAVA | Distance | |
18 May | Great Manchester Run SB | 1:01:58 | 50.15 | 10km |
2007 | Result | WAVA | Distance | |
20 May | Great Manchester Run SB | 1:11:08 | 43.41 | 10km |
2006 | Result | WAVA | Distance | |
21 May | Great Manchester Run SB | 1:04:33 | 47.56 | 10km |
2005 | Result | WAVA | Distance | |
22 May | Great Manchester Run SB | 1:02:30 | 48.87 | 10km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 44 | 46 | 47 | 58 | 16 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 212 |
2024 | 1.7 | 0.6 | 1.1 | 2.8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6.2 |
2024 | 95 | 89 | 107 | 104 | 24 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 420 |
2024 | 12 | 28 | 72 | 78 | 50 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 240 |
2023 | 23 | 42 | 45 | 37 | 54 | 45 | 35 | 45 | 42 | 47 | 50 | 29 | 494 |
2023 | 2 | 2.3 | 0.6 | 2.4 | 2.4 | 1.2 | 2.2 | 2.4 | 2.4 | 1.2 | 3 | 0 | 22 |
2023 | 43 | 30 | 76 | 97 | 61 | 75 | 86 | 116 | 116 | 103 | 65 | 50 | 918 |
2023 | 77 | 102 | 0 | 89 | 76 | 67 | 118 | 26 | 0 | 15 | 0 | 0 | 568 |
2022 | 7 | 2 | 9 | 18 | 16 | 32 | 20 | 19 | 28 | 26 | 32 | 19 | 230 |
2022 | 1.5 | 2.2 | 2.9 | 1.8 | 2.5 | 1.8 | 3 | 2.9 | 4.6 | 2.4 | 3.6 | 1.2 | 30.4 |
2022 | 113 | 113 | 94 | 96 | 102 | 78 | 100 | 105 | 96 | 98 | 91 | 114 | 1200 |
2022 | 12 | 13 | 54 | 112 | 79 | 140 | 142 | 117 | 85 | 45 | 32 | 0 | 832 |
2021 | 16 | 20 | 23 | 20 | 6 | 2 | 11 | 21 | 7 | 11 | 6 | 7 | 151 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.2 | 2.2 | 2.2 | 5.6 |
2021 | 120 | 104 | 115 | 138 | 153 | 149 | 110 | 116 | 106 | 109 | 102 | 109 | 1431 |
2021 | 0 | 10 | 0 | 0 | 0 | 12 | 14 | 20 | 33 | 0 | 11 | 0 | 100 |
2020 | 0 | 2 | 9 | 32 | 40 | 27 | 21 | 18 | 65 | 52 | 39 | 33 | 339 |
2020 | 2.1 | 1.6 | 0.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4.1 |
2020 | 86 | 80 | 97 | 93 | 101 | 96 | 95 | 53 | 57 | 84 | 95 | 105 | 1041 |
2020 | 10 | 7 | 0 | 0 | 0 | 0 | 0 | 41 | 52 | 24 | 0 | 0 | 134 |
2019 | 2 | 0 | 7 | 4 | 0 | 8 | 7 | 2 | 14 | 6 | 4 | 1 | 56 |
2019 | 0.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 0.8 |
2019 | 120 | 120 | 111 | 115 | 110 | 37 | 51 | 60 | 65 | 87 | 76 | 79 | 1032 |
2018 | 0 | 0 | 11 | 0 | 4 | 8 | 10 | 34 | 14 | 20 | 0 | 0 | 102 |
2018 | 1.2 | 1.1 | 0.8 | 0.7 | 0.8 | 0.9 | 0.4 | 0.4 | 0.4 | 0.4 | 0 | 0.4 | 7.4 |
2018 | 150 | 122 | 160 | 72 | 33 | 38 | 86 | 91 | 93 | 85 | 14 | 82 | 1027 |
2017 | 0 | 24 | 3 | 7 | 9 | 0 | 8 | 0 | 0 | 0 | 6 | 0 | 58 |
2017 | 1.6 | 1.2 | 1.3 | 1.2 | 0.8 | 1.7 | 0.7 | 1.2 | 1.6 | 0.4 | 0.8 | 0.8 | 13.4 |
2017 | 124 | 91 | 109 | 107 | 127 | 121 | 115 | 130 | 98 | 89 | 78 | 91 | 1280 |
2016 | 0 | 0 | 0 | 0 | 4 | 0 | 0 | 9 | 20 | 24 | 17 | 2 | 75 |
2016 | 0 | 0 | 0 | 0.8 | 0.5 | 0.9 | 1.1 | 1.9 | 1.6 | 1.2 | 1.6 | 0 | 9.6 |
2016 | 134 | 100 | 84 | 102 | 97 | 108 | 131 | 118 | 103 | 99 | 100 | 91 | 1267 |
2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 20 | 0 | 0 | 0 | 0 | 20 |
2015 | 119 | 115 | 119 | 93 | 100 | 90 | 105 | 137 | 91 | 80 | 74 | 101 | 1224 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 59 | 0 | 0 | 0 | 0 | 0 | 59 |
2014 | 96 | 76 | 82 | 81 | 75 | 81 | 112 | 116 | 69 | 85 | 66 | 67 | 1006 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 6 |
2013 | 87 | 76 | 98 | 73 | 79 | 84 | 116 | 104 | 77 | 88 | 74 | 48 | 1005 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 3 |
2012 | 38 | 26 | 68 | 61 | 54 | 61 | 75 | 2 | 32 | 56 | 44 | 59 | 575 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 18 | 0 | 0 | 0 | 0 | 18 |
2011 | 9 | 0 | 6 | 13 | 6 | 7 | 16 | 19 | 6 | 17 | 39 | 7 | 148 |
2010 | 0 | 11 | 8 | 34 | 6 | 0 | 0 | 11 | 5 | 13 | 0 | 6 | 95 |
2009 | 0 | 4 | 22 | 21 | 16 | 0 | 0 | 3 | 4 | 5 | 0 | 0 | 75 |
2008 | 23 | 16 | 29 | 28 | 25 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 122 |
2007 | 0 | 7 | 4 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 16 |
2006 | 19 | 0 | 18 | 12 | 13 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 62 |
Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Fri 19th Apr
Apr 19
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Windiest walk in a while! Unbelievably there were golfers out!
1) 1mi - 26:51(26:51/mi) 130/153bpm [3491b/mi] 191cal 44/111rpm 2) 0.78mi - 19:44(25:13/mi) 87/109bpm [2194b/mi] 64cal 48/125rpm 13th Apr 2024, 1:50pm
Ness wrote: Nice!13th Apr 2024, 1:55pm
Corrah wrote: It is pretty gusty out. My washing is double pegged.13th Apr 2024, 7:10pm
RRR-CAZ 🇬🇧 wrote: Good yomping ! Add a comment
Little explore this morning. First mile into the end, second mile enlivened by the road being flooded in two places - so shoes a bit squelchy thereafter! Skylarks galore. Little detour into Lucker to find pub where we're eating tonight. Mr AL explored a footpath so met him on the road at about 2.5 miles for a quick route check on his OS app! No wrong turns today though 🙂
1) 1mi - 10:45(10:45/mi) 131/140bpm [1409b/mi] 103cal 258/347W 2) 1mi - 10:36(10:36/mi) 134/145bpm [1420b/mi] 99cal 233/297W 3) 1mi - 9:59(9:59/mi) 134/139bpm [1337b/mi] 97cal 241/314W 4) 1mi - 10:33(10:33/mi) 136/142bpm [1435b/mi] 100cal 236/339W 5) 0.36mi - 3:47(10:21/mi) 135/137bpm [1397b/mi] 35cal 258/300W 13th Apr 2024, 10:40am
Ness wrote: Nice one 13th Apr 2024, 10:52am
Autumnleaves wrote: Thanks :)13th Apr 2024, 11:55am
RRR-CAZ 🇬🇧 wrote: Good exploring:-) 13th Apr 2024, 11:55am
RRR-CAZ 🇬🇧 wrote: :-) 13th Apr 2024, 12:05pm
northernslowcoach wrote: Great exploring :)13th Apr 2024, 12:08pm
Sombrero wrote: Sounds fun. Well done :-)13th Apr 2024, 12:51pm
EvilPixie wrote: Nice13th Apr 2024, 9:01pm
LindsD wrote: Nice14th Apr 2024, 9:44am
Bintmcskint wrote: Got to love a bit of exploration :-) Add a comment
YWA - 10 minute deep stretch. Felt appropriate this morning.
13th Apr 2024, 9:39am
Bintmcskint wrote: Namaste 🙏 13th Apr 2024, 9:40am
northernslowcoach wrote: Good morning :)13th Apr 2024, 10:38am
Ness wrote: Namaste x Add a comment
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YWA - Quick Quad Release - this was just what I needed to do after a soak in the bath.
14th Apr 2024, 3:40pm
Ness wrote: Nice one14th Apr 2024, 4:14pm
northernslowcoach wrote: Good stuff - namaste x14th Apr 2024, 6:01pm
Bintmcskint wrote: Namaste x Add a comment
Bamburgh 100k with another 5k either side to and from cottage. Weather very kind most of the day - one quite heavy shower in the last 10 miles, otherwise blue skies & sunshine. J & M caught up with us about 22 miles in, we weren't far behind for what was left of the first half so we saw them again at the feed stop. Enjoyed this more than last year - less nervous of the distance & the bike was a big improvement!!
1) 5mi - 22:10(4:26/mi) 202cal 13.54/20.79mph 2) 5mi - 21:42(4:20/mi) 202cal 13.82/19.68mph 3) 5mi - 22:11(4:26/mi) 209cal 13.52/23.61mph 4) 5mi - 22:13(4:27/mi) 210cal 13.5/21.66mph 5) 5mi - 23:04(4:37/mi) 206cal 13.01/22.06mph 6) 5mi - 20:56(4:11/mi) 216cal 14.34/24.94mph 7) 5mi - 24:57(4:59/mi) 202cal 12.03/18.64mph 8) 5mi - 24:37(4:55/mi) 224cal 12.19/25.84mph 9) 5mi - 25:47(5:09/mi) 239cal 11.64/32.96mph 10) 5mi - 28:26(5:41/mi) 247cal 10.55/24.88mph 11) 5mi - 17:51(3:34/mi) 215cal 16.81/26.34mph 12) 5mi - 21:42(4:20/mi) 200cal 13.83/22.02mph 13) 5mi - 23:04(4:37/mi) 197cal 13.01/19.47mph 14) 4.42mi - 26:19(5:57/mi) 175cal 10.08/20mph 14th Apr 2024, 2:25pm
Sharkie wrote: Cor! *applauds*14th Apr 2024, 2:27pm
.B. wrote: Looks excellent, well done x14th Apr 2024, 2:34pm
Flatlander wrote: Hope everyone enjoyed the event.14th Apr 2024, 2:37pm
EvilPixie wrote: Awesome 🙌 14th Apr 2024, 2:38pm
Stevewjj wrote: 👍🙌14th Apr 2024, 2:52pm
Autumnleaves wrote: Thanks all - notes added!14th Apr 2024, 3:03pm
northernslowcoach wrote: Fabulous *bike**medal*14th Apr 2024, 3:06pm
Ness wrote: Excellent! Well done, both! 🏅🏅14th Apr 2024, 4:08pm
LindsD wrote: Very well done x14th Apr 2024, 5:22pm
Sombrero wrote: Brill :-) *bike* :-)14th Apr 2024, 6:02pm
Bintmcskint wrote: Fabulous!!!! 14th Apr 2024, 7:10pm
RRR-CAZ 🇬🇧 wrote: Excellent 👍 Add a comment
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Reformer class with Liz - nice class which was quite slow paced & stretchy. One of the regulars did Manchester marathon yesterday so Liz gave her & me some modifications.
15th Apr 2024, 9:07pm
Ness wrote: Hope it was a good session. 15th Apr 2024, 9:55pm
Autumnleaves wrote: It was :) Add a comment
Out with Bonnie & Twiglet. Bit cold & blowy!
1) 1mi - 24:24(24:24/mi) 83/94bpm [2025b/mi] 87cal 45/75rpm 2) 1mi - 23:46(23:46/mi) 87/100bpm [2068b/mi] 90cal 45/77rpm 3) 0.04mi - 53(22:18/mi) 92/93bpm [2051b/mi] 4cal 51/55rpm Add a comment
YWA - Build 15/30 - Yoga for Psoas. This was today's session but fitted well with what I needed. Body feels OK, tired but not sore.
15th Apr 2024, 8:59am
northernslowcoach wrote: Good morning x how are you feeling? 15th Apr 2024, 9:05am
.B. wrote: Namaste x Add a comment
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Back on the track without incident tonight! Jack to help so he did the warm-up (his warm-ups are always inventive), then chatty run. Main session was 4 x 5 mins at target 5k/10k pace with 2 mins jog recovery. Pleased with the consistency of these, and I did jog the recoveries - no walking (which was meant to be the rule, inevitably some ignored it because they ran too fast, *tuts*
1) 0.62mi - 8:58(14:26/mi) 112/128bpm [1616b/mi] 65cal 151/485W 2) 0.84mi - 7:55(9:27/mi) 128/136bpm [1210b/mi] 76cal 254/307W 3) 0.65mi - 5:05(7:51/mi) 141/149bpm [1107b/mi] 52cal 306/367W 4) 0.18mi - 1:59(11:00/mi) 139/146bpm [1528b/mi] 20cal 237/337W 5) 0.64mi - 5:00(7:52/mi) 143/155bpm [1125b/mi] 54cal 301/352W 6) 0.21mi - 2:00(9:39/mi) 145/153bpm [1399b/mi] 21cal 258/306W 7) 0.64mi - 5:00(7:53/mi) 149/155bpm [1173b/mi] 56cal 298/332W 8) 0.2mi - 2:00(10:06/mi) 145/156bpm [1465b/mi] 20cal 251/316W 9) 0.64mi - 5:01(7:50/mi) 150/154bpm [1174b/mi] 56cal 309/356W 10) 0.22mi - 2:41(12:13/mi) 138/153bpm [1686b/mi] 24cal 214/317W 16th Apr 2024, 7:52pm
northernslowcoach wrote: Tuesday ovals :)16th Apr 2024, 7:55pm
Ness wrote: Nice running, AL. 👏16th Apr 2024, 8:38pm
RRR-CAZ 🇬🇧 wrote: Good looking session 16th Apr 2024, 9:12pm
Autumnleaves wrote: Thanks :)17th Apr 2024, 7:36am
LindsD wrote: Nice work Add a comment
Back to Victoria.
1) 1mi - 17:34(17:34/mi) 91/100bpm [1599b/mi] 89cal 60/66rpm 2) 0.01mi - 11(22:31/mi) 92/93bpm [2071b/mi] 1cal 57/58rpm Add a comment
Back to the office.
1) 1mi - 17:15(17:15/mi) 99/105bpm [1707b/mi] 87cal 61/83rpm 2) 0.02mi - 21(15:40/mi) 102/102bpm [1597b/mi] 2cal 61/62rpm 16th Apr 2024, 2:11pm
northernslowcoach wrote: Lots of walking today :)16th Apr 2024, 4:08pm
Autumnleaves wrote: No time for the gym - so at least this is something! Add a comment
Up to HSP.
1) 1mi - 16:00(16:00/mi) 96/109bpm [1536b/mi] 91cal 60/69rpm 2) 0.05mi - 57(18:30/mi) 101/105bpm [1868b/mi] 5cal 58/61rpm Add a comment
To the office.
1) 1mi - 16:13(16:13/mi) 102/117bpm [1653b/mi] 98cal 61/65rpm 2) 0.03mi - 22(14:18/mi) 96/97bpm [1373b/mi] 3cal 62/64rpm 16th Apr 2024, 9:45am
northernslowcoach wrote: Quick march :)16th Apr 2024, 1:43pm
Autumnleaves wrote: Late train! Add a comment
YWA - Yoga for Swimmers. Fancied this again.
16th Apr 2024, 8:17am
Ness wrote: Namaste x 16th Apr 2024, 8:55am
.B. wrote: Namaste x16th Apr 2024, 9:20am
northernslowcoach wrote: Good morning :) Add a comment
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RR group run - legs definitely feeling a bit weary, so I happily pottered at the back with the 5k graduates! Counting today as my long run for the week.
1) 1mi - 11:15(11:15/mi) 110/119bpm [1237b/mi] 96cal 227/311W 2) 1mi - 11:08(11:08/mi) 115/121bpm [1280b/mi] 92cal 211/269W 3) 1mi - 11:28(11:28/mi) 120/129bpm [1377b/mi] 96cal 216/319W 4) 0.72mi - 8:23(11:36/mi) 118/124bpm [1368b/mi] 67cal 211/259W 17th Apr 2024, 7:41pm
Ness wrote: Nice one. Some coaching? :)17th Apr 2024, 8:12pm
northernslowcoach wrote: A good double day :)17th Apr 2024, 8:16pm
LindsD wrote: Looks good 17th Apr 2024, 11:47pm
Sombrero wrote: Good work :-) Add a comment
First two miles escorting Ellis on the start of day 17 of his JOGLE challenge - covering 30 miles or so per day. He set the pace!. We then circled back (Mr AL & I) for a lovely breezy run in the sunshine.
1) 1mi - 10:10(10:10/mi) 120/131bpm [1220b/mi] 94cal 236/289W 2) 1mi - 10:14(10:14/mi) 127/135bpm [1299b/mi] 96cal 231/298W 3) 1mi - 10:30(10:30/mi) 131/137bpm [1376b/mi] 100cal 237/332W 4) 1mi - 10:00(10:00/mi) 129/133bpm [1290b/mi] 92cal 247/313W 5) 1mi - 10:14(10:14/mi) 131/134bpm [1340b/mi] 95cal 251/304W 6) 0.05mi - 38(12:34/mi) 133/134bpm [1672b/mi] 6cal 295/341W 17th Apr 2024, 9:19am
LindsD wrote: Nice early run17th Apr 2024, 9:34am
Autumnleaves wrote: It was :)17th Apr 2024, 9:46am
northernslowcoach wrote: what a lovely run to be part of :)17th Apr 2024, 12:29pm
.B. wrote: How lovely :)17th Apr 2024, 12:33pm
Ness wrote: Brilliant! 17th Apr 2024, 2:05pm
Corrah wrote: Sounds great :)17th Apr 2024, 5:17pm
RRR-CAZ 🇬🇧 wrote: Great 👍 Add a comment
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Back to the office - cold & wet ☹️
1) 1mi - 17:37(17:37/mi) 94/109bpm [1657b/mi] 87cal 60/64rpm 2) 0.03mi - 30(15:07/mi) 109/110bpm [1647b/mi] 3cal 59/62rpm Add a comment
Had a bit of time so took a circuitous route to get some extra steps in!
1) 1mi - 17:08(17:08/mi) 92/100bpm [1576b/mi] 89cal 56/62rpm 2) 0.04mi - 38(17:24/mi) 91/93bpm [1584b/mi] 3cal 58/59rpm 18th Apr 2024, 11:15am
northernslowcoach wrote: well done :) makes a difference in the sun Add a comment
YWA - Build 17/30 - Yoga for the Future. Nice flow. Bonnie popped in to check on me periodically.
18th Apr 2024, 8:15am
Ness wrote: Namaste x 18th Apr 2024, 8:17am
northernslowcoach wrote: good morning x18th Apr 2024, 8:22am
.B. wrote: Namaste x Add a comment
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Tempo run on Winwick loop - ran to feel for the middle miles and felt good! Pleased with pace in final tempo mile as although it's a downhill start it was into the wind, and I was getting tired.
1) 1mi - 9:50(9:50/mi) 127/140bpm [1250b/mi] 94cal 251/308W 2) 1mi - 8:18(8:18/mi) 148/152bpm [1228b/mi] 90cal 273/346W 3) 1mi - 8:11(8:11/mi) 152/156bpm [1243b/mi] 91cal 275/316W 4) 1mi - 8:06(8:06/mi) 156/160bpm [1264b/mi] 92cal 300/372W 5) 1mi - 10:39(10:39/mi) 140/157bpm [1491b/mi] 101cal 241/311W 6) 0.13mi - 1:40(12:25/mi) 138/140bpm [1712b/mi] 15cal 221/270W 19th Apr 2024, 6:19pm
Bintmcskint wrote: Nice!19th Apr 2024, 6:22pm
LindsD wrote: That looks excellent19th Apr 2024, 6:23pm
Ness wrote: Excellent tempo session. Well done 👏19th Apr 2024, 6:27pm
Autumnleaves wrote: Thanks ☺️ Notes added19th Apr 2024, 6:29pm
EvilPixie wrote: Excellent 19th Apr 2024, 7:06pm
northernslowcoach wrote: Nicely done :)19th Apr 2024, 8:31pm
RRR-CAZ 🇬🇧 wrote: Very nice and tidy 🏃♀️ 19th Apr 2024, 9:11pm
.B. wrote: Nice! Add a comment
Walk to work - not raining 😮
1) 1mi - 16:58(16:58/mi) 98/108bpm [1662b/mi] 94cal 56/64rpm 2) 0.02mi - 37(31:19/mi) 95/97bpm [2976b/mi] 3cal 60/61rpm Add a comment
YWA - yoga for scoliosis. Build 18/30. Enjoyed this but Bonnie got over-excited and chewed a hole in my favourite 2XU leggings 😒
19th Apr 2024, 8:57am
.B. wrote: Good morning, happy Friday x19th Apr 2024, 9:07am
Autumnleaves wrote: Good morning x19th Apr 2024, 9:14am
.B. wrote: oh dear Bonnie!19th Apr 2024, 11:02am
Ness wrote: Oops!19th Apr 2024, 12:11pm
northernslowcoach wrote: oh no :(19th Apr 2024, 3:20pm
Autumnleaves wrote: It literally took her the 10 seconds it took me to get up to take them off her!! Add a comment
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Back to Piccadilly.
1) 0.85mi - 15:41(18:27/mi) 92/112bpm [1697b/mi] 81cal 56/68rpm Add a comment
Piccadilly to St Michael's for Hackathon (I am so far doing very little!!)
1) 0.85mi - 16:11(19:01/mi) 89/103bpm [1693b/mi] 79cal 55/66rpm Add a comment
RR group run. I used the Garmin suggestion - 40 mins base at 10.40 min/mile which was good but I ran out of time so carried on to the end of the loop. Lots of musters today. 90 % for execution!
1) 1mi - 10:48(10:48/mi) 123/134bpm [1329b/mi] 99cal 231/291W 2) 1mi - 10:23(10:23/mi) 126/132bpm [1309b/mi] 95cal 220/274W 3) 1mi - 10:38(10:38/mi) 129/137bpm [1372b/mi] 99cal 231/320W 4) 0.8mi - 8:11(10:16/mi) 125/130bpm [1283b/mi] 72cal 225/267W 5) 0.64mi - 7:10(11:14/mi) 129/137bpm [1449b/mi] 64cal 232/334W 20th Apr 2024, 10:10am
Sombrero wrote: Nice miles :-) Hope the weather was nice. 20th Apr 2024, 10:31am
northernslowcoach wrote: Sounds good :)20th Apr 2024, 10:48am
Ness wrote: Nice one 20th Apr 2024, 11:01am
Autumnleaves wrote: Cold but sunny20th Apr 2024, 11:37am
RRR-CAZ 🇬🇧 wrote: Good work. :-) 20th Apr 2024, 3:06pm
.B. wrote: Nice :) Add a comment
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To Victoria. In time for the train before the one I was aiming at *fist pump* 🙂
1) 0.68mi - 11:50(17:24/mi) 102/130bpm [1776b/mi] 61cal 60/66rpm Add a comment
Hunting for gift cards for today's prize! Success finally *phew*
1) 1mi - 18:41(18:41/mi) 85/96bpm [1588b/mi] 82cal 55/119rpm 2) 0.53mi - 10:12(19:24/mi) 90/103bpm [1746b/mi] 49cal 54/61rpm Add a comment
To St Michael's.
1) 0.98mi - 19:56(20:20/mi) 75/101bpm [1525b/mi] 90cal 52/79rpm 21st Apr 2024, 10:11am
Ness wrote: Hope the hackathon goes well x21st Apr 2024, 10:24am
northernslowcoach wrote: Hope your day goes well x21st Apr 2024, 10:25am
Autumnleaves wrote: First returning participant here 40 minutes early so that's a good sign! Add a comment
Needed to get this done early - Garmin suggested another 42 minutes base run - so that's what I did. Bit quick really but I had more pep than I thought 🙂
1) 1mi - 10:11(10:11/mi) 124/136bpm [1262b/mi] 96cal 248/378W 2) 1mi - 10:01(10:01/mi) 125/134bpm [1251b/mi] 93cal 233/275W 3) 1mi - 10:10(10:10/mi) 126/130bpm [1280b/mi] 93cal 232/269W 4) 1mi - 10:35(10:35/mi) 123/129bpm [1301b/mi] 91cal 226/279W 5) 0.1mi - 1:04(10:31/mi) 126/128bpm [1325b/mi] 10cal 223/228W 6) 0mi - 1(8:13/mi) 125/125bpm [1028b/mi] 223/223W 21st Apr 2024, 8:29am
northernslowcoach wrote: That’s an early one :)21st Apr 2024, 8:38am
.B. wrote: Nice :)21st Apr 2024, 8:40am
Ness wrote: Well done for fitting that in. Hope work goes well for you today. 21st Apr 2024, 8:45am
Corrah wrote: Good stuff x21st Apr 2024, 10:48am
RRR-CAZ 🇬🇧 wrote: Well done 👍 21st Apr 2024, 2:39pm
Sombrero wrote: Excellent :-)21st Apr 2024, 4:32pm
LindsD wrote: Great miles21st Apr 2024, 5:38pm
Bintmcskint wrote: Huzzah for pep and fitting things in Add a comment
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Reformer class with Liz - some quite tough stuff thrown in tonight!
No idea what the GPS did there! Where on earth it thought I was - because that isn't where I set out from...
1) 1mi - 8:33(8:33/mi) 94/105bpm [803b/mi] 46cal 56/75rpm 2) 0.02mi - 28(25:17/mi) 94/96bpm [2376b/mi] 2cal 52/60rpm 22nd Apr 2024, 1:59pm
northernslowcoach wrote: Gremlins in the garmin ;)22nd Apr 2024, 2:32pm
RRR-CAZ 🇬🇧 wrote: Ooh er Mrs 🙃 Add a comment
Bulletproof workout
22nd Apr 2024, 1:13pm
northernslowcoach wrote: Good stuff 💪 22nd Apr 2024, 1:17pm
Ness wrote: Well done 22nd Apr 2024, 1:34pm
RRR-CAZ 🇬🇧 wrote: 💪✅22nd Apr 2024, 1:47pm
Autumnleaves wrote: Thanks :)22nd Apr 2024, 3:57pm
.B. wrote: 💪👍 Add a comment
Cross-country programme
1) 0mi - 10:25(0/mi) 109/147bpm [INFb/mi] 62cal Add a comment
To gym - not raining!
1) 0.5mi - 9:11(18:11/mi) 75/87bpm [1364b/mi] 38cal 58/65rpm Add a comment
Wet walk to the office - could have worn gloves!
1) 1mi - 16:03(16:03/mi) 87/100bpm [1396b/mi] 89cal 61/65rpm 2) 0.06mi - 1:09(20:30/mi) 89/91bpm [1825b/mi] 5cal 61/63rpm
YWA - Build 22/30 - Grounding practice (for Earth Day) - nice session, just focussed on 5 different poses.
22nd Apr 2024, 8:39am
Ness wrote: Good morning 🌄22nd Apr 2024, 10:31am
.B. wrote: Namaste x22nd Apr 2024, 10:38am
northernslowcoach wrote: Good morning x22nd Apr 2024, 6:58pm
Bintmcskint wrote: Namaste x Add a comment
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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 23rd Apr 2024, 7:54pm
EvilPixie wrote: Well done some speedy work 23rd Apr 2024, 7:59pm
Ness wrote: Well done. Another great track session! 👏23rd Apr 2024, 8:04pm
northernslowcoach wrote: Looks good :)23rd Apr 2024, 8:18pm
Sombrero wrote: Nice work :-)23rd Apr 2024, 9:00pm
RRR-CAZ 🇬🇧 wrote: Grand session 23rd Apr 2024, 9:05pm
Autumnleaves wrote: Notes added :)23rd Apr 2024, 9:41pm
.B. wrote: Speedy :) Add a comment
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 23rd Apr 2024, 4:55pm
northernslowcoach wrote: any warmer?23rd Apr 2024, 5:25pm
Autumnleaves wrote: Slightly - still wore my gloves! Add a comment
And back
1) 0.47mi - 8:34(18:15/mi) 95/104bpm [1734b/mi] 42cal 55/71rpm Add a comment
Pool - rather busy but managed.
1) 0.56mi - 25:15(45:10/mi) 112/147bpm [5059b/mi] 133cal 29/rpm 23rd Apr 2024, 12:48pm
Ness wrote: Well done. Hope the pool wasn't too busy today.23rd Apr 2024, 1:25pm
Autumnleaves wrote: It was to start with but it eased off in the second half! Add a comment
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 23rd Apr 2024, 9:40am
northernslowcoach wrote: got your gloves today?23rd Apr 2024, 10:02am
Autumnleaves wrote: Yes! Add a comment
YWA - Build 14/30 - I am strong. Nice feisty flow - legs feel a bit tight, hope a swim today will help that.
23rd Apr 2024, 8:20am
northernslowcoach wrote: good morning :)23rd Apr 2024, 8:22am
Autumnleaves wrote: Morning x23rd Apr 2024, 8:23am
.B. wrote: Namaste x23rd Apr 2024, 8:58am
Ness wrote: Namaste x 23rd Apr 2024, 9:27am
Bintmcskint wrote: Namaste x Add a comment
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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 24th Apr 2024, 7:25pm
Ness wrote: Very nice! Well done! 24th Apr 2024, 8:02pm
Autumnleaves wrote: Thanks - beautiful evening.24th Apr 2024, 8:05pm
RRR-CAZ 🇬🇧 wrote: Nice 👌 24th Apr 2024, 8:37pm
.B. wrote: Excellent low HR 👍24th Apr 2024, 9:38pm
northernslowcoach wrote: Nicely done :)24th Apr 2024, 9:39pm
Sombrero wrote: Nicely done :-) Add a comment
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 Add a comment
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 Add a comment
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 24th Apr 2024, 9:40am
northernslowcoach wrote: Any warmer? X24th Apr 2024, 10:51am
Autumnleaves wrote: Marginally - sun was out but still put my gloves on!24th Apr 2024, 11:57am
northernslowcoach wrote: 👍 me too Add a comment
YWA - Build 24/30. Yoga for tired legs. Perfect for today! Bonnie a rather over-enthusiastic participant for a time!
24th Apr 2024, 8:47am
northernslowcoach wrote: Good morning to you both x24th Apr 2024, 8:50am
Ness wrote: Namaste 24th Apr 2024, 8:53am
.B. wrote: Namaste *dog*24th Apr 2024, 9:26am
EvilPixie wrote: Oh might try this one later! Add a comment
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Emerged to rain!!
1) 0.48mi - 8:44(18:19/mi) 102/110bpm [1869b/mi] 47cal 58/64rpm Add a comment
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 25th Apr 2024, 7:00pm
northernslowcoach wrote: Well swum *swim*25th Apr 2024, 10:29pm
.B. wrote: Nicely done Add a comment
To the gym
1) 0.61mi - 8:15(13:27/mi) 95/109bpm [1278b/mi] 50cal 59/70rpm Add a comment
1) 1mi - 17:34(17:34/mi) 68/96bpm [1194b/mi] 42cal 59/76rpm
2) 0mi - 3(15:39/mi) 96/96bpm [1502b/mi] 25th Apr 2024, 10:00am
northernslowcoach wrote: still glove weather!25th Apr 2024, 2:19pm
Autumnleaves wrote: Yes! Add a comment
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...
25th Apr 2024, 8:13am
Ness wrote: Sounds like a good one. Might try that next week after my race sometime.25th Apr 2024, 8:24am
.B. wrote: Aw :) namaste x25th Apr 2024, 8:33am
northernslowcoach wrote: awww *dog* namaste to you both x25th Apr 2024, 9:31am
Bintmcskint wrote: Namaste x Add a comment
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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 26th Apr 2024, 1:23pm
.B. wrote: Well done, great pacing 26th Apr 2024, 1:43pm
LindsD wrote: Excellent!26th Apr 2024, 1:52pm
northernslowcoach wrote: fab :)26th Apr 2024, 1:58pm
RRR-CAZ 🇬🇧 wrote: Looks superb 👍26th Apr 2024, 2:42pm
EvilPixie wrote: Excellent 26th Apr 2024, 2:46pm
Sombrero wrote: Excellent running :-)26th Apr 2024, 3:20pm
Ness wrote: Nice one 👏 Add a comment
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 Add a comment
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.
26th Apr 2024, 9:46am
northernslowcoach wrote: good morning :)26th Apr 2024, 11:48am
.B. wrote: Namaste x Add a comment
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Sat 27th Apr
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Sun 28th Apr
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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 27th Apr 2024, 10:23am
northernslowcoach wrote: Nice :)27th Apr 2024, 10:34am
Ness wrote: Excellent!27th Apr 2024, 10:50am
Stevewjj wrote: Morning 🌄 27th Apr 2024, 11:40am
.B. wrote: Lovely :)27th Apr 2024, 3:10pm
Sombrero wrote: Excellent :-)27th Apr 2024, 4:53pm
RRR-CAZ 🇬🇧 wrote: Excellent 👍 Add a comment
YWA - runners warm-up sequence. Always like this one.
27th Apr 2024, 8:50am
northernslowcoach wrote: Good morning :)27th Apr 2024, 8:54am
Bintmcskint wrote: Namaste x27th Apr 2024, 8:56am
Ness wrote: Good morning 🌄27th Apr 2024, 10:03am
Autumnleaves wrote: Morning all :)27th Apr 2024, 11:39am
.B. wrote: Morning, happy weekend :) Add a comment
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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 Add a comment
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 28th Apr 2024, 11:15am
RRR-CAZ 🇬🇧 wrote: Looks good 👍 28th Apr 2024, 12:51pm
Sombrero wrote: Great work 28th Apr 2024, 2:54pm
LindsD wrote: Good work28th Apr 2024, 5:52pm
Corrah wrote: Good stuff :)28th Apr 2024, 7:32pm
.B. wrote: Good miles29th Apr 2024, 3:49pm
northernslowcoach wrote: Great miles :) Add a comment
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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!!).
29th Apr 2024, 9:19pm
northernslowcoach wrote: Good stuff :)29th Apr 2024, 9:45pm
Autumnleaves wrote: Notes added :) Add a comment
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 29th Apr 2024, 3:59pm
northernslowcoach wrote: That’ll make Linds frown ;)29th Apr 2024, 4:01pm
Autumnleaves wrote: I know - I nearly walked round to the back door!!29th Apr 2024, 4:04pm
northernslowcoach wrote: :)29th Apr 2024, 4:20pm
RRR-CAZ 🇬🇧 wrote: :-) 29th Apr 2024, 7:12pm
.B. wrote: *dog* Add a comment
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 Add a comment
YWA - Build 28/30 - Yoga for Cyclists. This is a really nice stretchy practice, one to do regularly.
29th Apr 2024, 9:46am
Ness wrote: Nice 🙂29th Apr 2024, 10:17am
.B. wrote: Namaste x29th Apr 2024, 3:56pm
northernslowcoach wrote: Very belated good morning :) Add a comment
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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 30th Apr 2024, 7:49pm
Ness wrote: Another brilliant track session. Well done 👏30th Apr 2024, 7:54pm
northernslowcoach wrote: Terrific Tuesday track 👏30th Apr 2024, 8:03pm
RRR-CAZ 🇬🇧 wrote: Nice work 👍30th Apr 2024, 8:53pm
Sombrero wrote: Speedy! Well done :-)30th Apr 2024, 9:00pm
Autumnleaves wrote: Notes added :)30th Apr 2024, 10:48pm
.B. wrote: Very good :) Add a comment
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 30th Apr 2024, 9:51am
northernslowcoach wrote: Hope it’s sunny with you too 😎30th Apr 2024, 11:49am
Autumnleaves wrote: Typically lovely now I'm at work! Add a comment
YWA - Build 30/30 - Yoga for Gardeners. Rather nice - lots of twists and held poses.
30th Apr 2024, 9:16am
northernslowcoach wrote: Good morning :)30th Apr 2024, 10:29am
.B. wrote: Namaste x Add a comment
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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 1st May 2024, 7:31pm
Ness wrote: Well done 1st May 2024, 8:05pm
Autumnleaves wrote: Thanks :)1st May 2024, 8:14pm
northernslowcoach wrote: Nice one :)1st May 2024, 9:13pm
.B. wrote: Nice :) Add a comment
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.
1st May 2024, 9:16am
northernslowcoach wrote: good morning :)1st May 2024, 9:44am
.B. wrote: Namaste x1st May 2024, 10:15am
Bintmcskint wrote: Namaste x Add a comment
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Back to the office
1) 0.51mi - 8:55(17:39/mi) 96/105bpm [1694b/mi] 46cal 54/67rpm Add a comment
Weights session for a change.
2nd May 2024, 7:02pm
northernslowcoach wrote: 💪 2nd May 2024, 7:46pm
.B. wrote: Nice 👍2nd May 2024, 9:39pm
LindsD wrote: Well done Add a comment
To gym - warm & sunny
1) 0.46mi - 8:21(17:59/mi) 102/118bpm [1834b/mi] 40cal 55/72rpm Add a comment
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 Add a comment
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 2nd May 2024, 9:00am
northernslowcoach wrote: good multitasking :)2nd May 2024, 9:29am
.B. wrote: Good work 👍 Add a comment
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.
2nd May 2024, 8:19am
northernslowcoach wrote: good morning - sounds good, love that you're being pre-emptive ;)2nd May 2024, 9:08am
Bintmcskint wrote: Namaste x2nd May 2024, 9:13am
Ness wrote: Namaste x 2nd May 2024, 9:30am
.B. wrote: Namaste 🙏 Add a comment
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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 3rd May 2024, 4:49pm
Ness wrote: Well done! Super tempo run! 👏3rd May 2024, 5:07pm
EvilPixie wrote: Excellent 3rd May 2024, 5:17pm
Autumnleaves wrote: Thanks :) notes added3rd May 2024, 5:21pm
.B. wrote: Nice pacing 👍3rd May 2024, 7:46pm
LindsD wrote: Well done3rd May 2024, 8:16pm
northernslowcoach wrote: Woohoo - very nicely done :)3rd May 2024, 9:23pm
RRR-CAZ 🇬🇧 wrote: Nice 👍 Add a comment
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.
3rd May 2024, 8:46am
Ness wrote: Lol at Bonnie!3rd May 2024, 9:09am
.B. wrote: Haha Namaste x3rd May 2024, 11:08am
Bintmcskint wrote: Namaste x3rd May 2024, 8:14pm
northernslowcoach wrote: Namaste x lol at Bonnie *dog* Add a comment
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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 Add a comment
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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 Add a comment
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 6th May 2024, 4:16pm
Ness wrote: Excellent! Well done 👍6th May 2024, 4:28pm
RRR-CAZ 🇬🇧 wrote: Well run lucky with the weather very wet down here 🌧️6th May 2024, 5:11pm
.B. wrote: Fab :)6th May 2024, 5:16pm
LindsD wrote: How wonderful 6th May 2024, 9:50pm
Sombrero wrote: Lovely :-) :-) Add a comment
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 Add a comment
YWA - Greet 6/31 - Yoga for Nurses. Very nice restorative session. Bonnie participation helped me smile!
6th May 2024, 9:36am
.B. wrote: Namaste *dog*6th May 2024, 9:47am
Ness wrote: Namaste x 6th May 2024, 10:20am
northernslowcoach wrote: Good morning :) Add a comment
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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 7th May 2024, 8:02pm
EvilPixie wrote: Very nice 7th May 2024, 8:40pm
Sombrero wrote: Loving those low 6's on your intervals. :-) Great work.7th May 2024, 8:48pm
Ness wrote: Brilliant track work. Well done 👏7th May 2024, 8:52pm
northernslowcoach wrote: That’s a great track session, well done 👏 7th May 2024, 9:02pm
RRR-CAZ 🇬🇧 wrote: Nice busy session 👍7th May 2024, 9:09pm
Autumnleaves wrote: Thanks all - notes added!7th May 2024, 9:13pm
LindsD wrote: Nice 8th May 2024, 7:23am
.B. wrote: Great session Add a comment
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 Add a comment
Was able to add weights as I went - but in lbs - so they look a bit odd once converted on here.
7th May 2024, 2:32pm
Ness wrote: Looks like a very good session to me. Well done 💪👏7th May 2024, 2:33pm
Autumnleaves wrote: Thanks Ness x7th May 2024, 2:34pm
northernslowcoach wrote: good stuff Add a comment
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 Add a comment
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...
7th May 2024, 8:07am
EvilPixie wrote: Bonnie is so helpful!7th May 2024, 8:43am
Ness wrote: Aw! Sounds like Bonnie loves yoga with you! 😀7th May 2024, 8:45am
Bintmcskint wrote: I did this one this morning, too
Sounds like my Bonnie was more chilled than yours :-)
Namaste x7th May 2024, 9:00am
northernslowcoach wrote: good morning to you and your yoga pup :)7th May 2024, 12:15pm
.B. wrote: Namaste *dog*7th May 2024, 2:26pm
Autumnleaves wrote: Our Bonnie doesn't really do 'chilled', I don't think it's a spaniel thing...7th May 2024, 3:01pm
Bintmcskint wrote: :-) Add a comment
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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 8th May 2024, 7:25pm
northernslowcoach wrote: Nicely done :)8th May 2024, 7:36pm
Ness wrote: Well done 👏8th May 2024, 7:46pm
Autumnleaves wrote: Thank you x8th May 2024, 8:16pm
LindsD wrote: Lovely8th May 2024, 9:45pm
Sombrero wrote: Nice :-) Add a comment
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 Add a comment
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.
8th May 2024, 9:34am
northernslowcoach wrote: Good morning :) love the thought of dog snuggles and corpse pose x8th May 2024, 9:45am
Bintmcskint wrote: Animal yoga snuggles are the best :-)
Namaste x8th May 2024, 11:41am
.B. wrote: Namaste x Add a comment
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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 9th May 2024, 6:27pm
northernslowcoach wrote: Well done :)9th May 2024, 7:04pm
Ness wrote: Well done 9th May 2024, 7:39pm
.B. wrote: Good stuff :) Add a comment
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 9th May 2024, 10:22am
.B. wrote: Have fun :)9th May 2024, 10:56am
Ness wrote: Hope you're having a good day x9th May 2024, 6:25pm
northernslowcoach wrote: Great :) Add a comment
YWA - Greet - 09/31 - Yoga for the service industry. This I have done before & it's a good one for tired muscles.
9th May 2024, 8:14am
northernslowcoach wrote: good morning :)9th May 2024, 8:30am
.B. wrote: Namaste x9th May 2024, 8:37am
Ness wrote: Namaste x Add a comment
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