riggys99

Last on at 2pm, 30th Dec 2024

M50 South Yorkshire

Pronghorn Antelope (75)

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Achilles

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Recent Blogs
Achilles update	18th Dec
Storm Bert didn’t stop me just a dodgy Achilles	Nov 2024
Nearly maravan time	Nov 2024
In search of a negative split marathon	Oct 2024
A course PB	Sep 2024

My parkrun
Clumber Park parkrun

Recent Training
30th Dec	Dog Walking	0.7mi	26:49
30th Dec	Dog Walking	1.2mi	52:39
29th Dec	Dog Walking	0.4mi	16:26
29th Dec	Other	0mi	1:35
29th Dec	Long Run	6.2mi	1:00:06

Planned Races
January Virtual Mile	1st Jan
Trust 10K - Clumber Park	23rd Feb
Monsal Trail April Half Marathon (Saturday)	5th Apr
Trust 10K - Clumber Park	27th Apr
ABP HUMBER COASTAL HALF MARATHON	21st Sep

12 Month Benchmarks	Run
Mile	6:05
5k	19:39
5mi	32:15
10k	40:00
10mi	1:08:03
Half	1:29:12
20mi	2:36:44

Recent Pictures	Show more

2024 Targets	Set your targets
Run 2110

Recent Threads
Mundane thread
RW sub3/3.15
Mince pie count
How was your run today?
The sub 3.30 marathon thread
The Sub-40-10k help and advice thread

Buddies (21)

Followers (12)

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Best Times
Best WAVA

Dist	Races	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	17						6:13 70.72	6:09 71.48	6:09 6:09/mi	71.48
5km	40	22:15 64.63	20:01 71.84	19:01 76.82	19:29 75.26	19:58 74.35	19:32 76.62	19:49 76.14	19:01 6:07/mi	76.82
10km	14	43:23 67.34	40:26 72.86	39:22 74.84	40:20 74.29			40:14 75.76	39:22 6:20/mi	75.76
10mi	2	1:23:38 57.73	1:12:26 67.22						1:12:26 7:15/mi	67.22
13.1mi	10	1:40:31 63.53	1:30:34 71.13	1:26:37 74.37		1:32:25 71.55	1:29:36 73.80	1:29:41 75.07	1:26:37 6:37/mi	75.07
14mi	2		1:46:38 64.85					1:45:52 68.27	1:45:52 7:34/mi	68.27
26.2km	1							1:55:06 73.75	1:55:06 7:04/mi	73.75
26.2mi	5	3:27:35 64.51	3:05:52 72.67		3:11:28 71.16		3:30:47 65.78		3:05:52 7:06/mi	72.67
26.7mi	1					3:23:09 69.86			3:23:09 7:37/mi	69.86

Date	Planned Races			Distance
21 Sep	ABP HUMBER COASTAL HALF MARATHON Confirmed			13.1mi
27 Apr	Trust 10K - Clumber Park			10km
5 Apr	Monsal Trail April Half Marathon (Saturday)			13.1mi
23 Feb	Trust 10K - Clumber Park			10km
1 Jan	January Virtual Mile			1mi
2024		Result	WAVA	Distance
24 Nov	Cleethorpes Maravan - Day 2			26.7mi
2 Nov	Rother Valley parkrun SB	19:49	76.14	5km
27 Oct	My metric marathon PB	1:55:06	73.75	26.2km
15 Sep	ABP HUMBER COASTAL HALF MARATHON SB	1:29:41	75.07	13.1mi
17 Aug	Clumber Park parkrun	19:57	75.64	5km
28 Jul	Trust 10K - Clumber Park	42:04	73.09	10km
22 Jun	The Three Lakes Classic PB	1:45:52	68.27	14mi
11 May	Clumber Park parkrun	20:11	74.15	5km
1 May	May Virtual Mile	6:11	71.10	1mi
1 May	Fetch Virtual 5K Challenge	20:11	74.15	5km
1 Apr	Fetch Virtual 5K Challenge	20:36	72.65	5km
1 Apr	April Virtual Mile PB	6:09	71.48	1mi
24 Mar	Trust 10K - Clumber Park	41:20	73.75	10km
1 Mar	March Virtual Mile	6:26	68.33	1mi
1 Mar	Fetch Virtual 5K Challenge	20:09	74.27	5km
25 Feb	Trust 10K - Clumber Park	42:16	72.12	10km
3 Feb	Clumber Park parkrun	20:51	71.78	5km
1 Feb	February Virtual Mile	6:28	67.98	1mi
1 Feb	Fetch Virtual 5K Challenge	20:51	71.78	5km
28 Jan	Trust 10K - Clumber Park	43:13	70.53	10km
1 Jan	Fetch Virtual 5K Challenge	19:59	74.89	5km
1 Jan	January Virtual Mile	6:17	69.97	1mi
1 Jan	Cleethorpes AC NYD 10K SB	40:14	75.76	10km
2023		Result	WAVA	Distance
16 Dec	Rother Valley parkrun	20:18	73.73	5km
1 Dec	December Virtual Mile	6:26	68.33	1mi
1 Dec	Fetch Virtual 5K Challenge	20:07	74.40	5km
5 Nov	Rother Valley Autumn Half	1:31:03	73.28	13.1mi
1 Nov	Fetch Virtual 5K Challenge	19:55	75.14	5km
1 Nov	November Virtual Mile	6:17	69.97	1mi
1 Oct	Fetch Virtual 5K Challenge SB	19:32	76.62	5km
1 Oct	October Virtual Mile	6:13	70.72	1mi
17 Sep	ABP HUMBER COASTAL HALF MARATHON	1:30:57	73.36	13.1mi
1 Sep	Fetch Virtual 5K Challenge	20:04	74.58	5km
1 Sep	September Virtual Mile	6:14	70.53	1mi
1 Aug	August Virtual Mile	6:15	70.34	1mi
1 Aug	Fetch Virtual 5K Challenge	19:48	75.59	5km
1 Jul	July Virtual Mile	6:25	68.51	1mi
1 Jun	June Virtual Mile	6:14	69.97	1mi
27 May	Rother Valley parkrun	20:11	73.55	5km
1 May	May Virtual Mile SB	6:13	70.15	1mi
23 Apr	The Longhorn Marathon SB	3:30:47	65.78	26.2mi
2 Apr	The Monsal Trail Half Marathon & 10k Sunday SB	1:29:36	73.80	13.1mi
1 Apr	April Virtual Mile	6:30	67.10	1mi
1 Mar	March Virtual Mile	6:32	66.75	1mi
1 Feb	February Virtual Mile	6:29	67.27	1mi
31 Jan	January Virtual Mile	6:42	65.09	1mi
2022		Result	WAVA	Distance
20 Nov	Vigilantes Maravan - Day 2 PB	3:23:09	69.86	26.7mi
18 Sep	ABP HUMBER COASTAL HALF MARATHON SB	1:32:25	71.55	13.1mi
2 Jul	Rother Valley parkrun SB	19:58	74.35	5km
16 Apr	Rother Valley parkrun	21:01	70.07	5km
27 Mar	Fetcheveryone Cathedral Challenge			700mi
1 Jan	Cleethorpes New Year's Day 10k			10km
2021		Result	WAVA	Distance
20 Nov	Vigilantes Maravan - Day 1			26.2mi
7 Nov	Gainsborough & Morton Striders 10k	40:46	73.50	10km
25 Sep	Rother Valley parkrun	19:39	74.94	5km
19 Sep	ABP Humber Coastal 10k celebration SB	40:20	74.29	10km
11 Sep	Rother Valley parkrun	19:34	75.26	5km
28 Aug	Rother Valley parkrun	19:50	74.25	5km
21 Aug	Rother Valley parkrun	20:07	73.20	5km
24 Jul	Rother Valley Parkrun	19:59	73.69	5km
18 Jul	Ørsted Great Grimsby 10km Road Race	41:49	71.65	10km
31 May	Boston Marathon UK SB	3:11:28	71.16	26.2mi
24 Apr	Fake parkrun SB	19:29	74.98	5km
20 Mar	Fake parkrun	19:44	74.03	5km
2020		Result	WAVA	Distance
14 Nov	Fake parkrun PB	19:01	76.82	5km
18 Oct	Thoresby 10k	41:11	72.14	10km
17 Oct	Fake parkrun	19:59	73.11	5km
10 Oct	Fake parkrun	20:24	71.61	5km
26 Sep	Fake parkrun	20:24	71.61	5km
19 Sep	Fake parkrun	23:59	60.91	5km
8 Mar	Retford Half Marathon PB	1:26:37	74.37	13.1mi
23 Feb	Run your Heart Out Valentines 10k PB	39:22	74.84	10km
2019		Result	WAVA	Distance
15 Dec	The Derby Runner Bolsover 10k SB	40:26	72.86	10km
16 Nov	Rother Valley Running Festival Marathon PB	3:05:52	72.67	26.2mi
22 Sep	New York Bakery Global Energy Race	42:02	70.09	10km
15 Sep	ABP Humber Coastal half marathon	1:31:39	70.29	13.1mi
11 Aug	Newark Half Marathon SB	1:30:34	71.13	13.1mi
21 Jul	Orsted Great Grimsby 10k	40:46	72.27	10km
13 Jul	Rotherham parkrun	20:53	69.40	5km
7 Jul	Spire 10 Mile PB	1:12:26	67.22	10mi
29 Jun	Rotherham parkrun	20:59	69.07	5km
15 Jun	3 Lakes Classic SB	1:46:38	64.85	14mi
1 Jun	Rother Valley parkrun	20:25	70.43	5km
15 Apr	Boston Marathon	3:13:13	69.30	26.2mi
30 Mar	Rother Valley parkrun SB	20:01	71.84	5km
10 Mar	Retford Half Marathon	1:34:01	67.93	13.1mi
2 Mar	Rother Valley parkrun	21:06	68.15	5km
2018		Result	WAVA	Distance
2 Dec	Percy Pud 10k SB	43:23	67.34	10km
17 Nov	Rother Valley Running Festival Marathon SB	3:27:35	64.51	26.2mi
16 Sep	ABP Coastal Half Marathon SB	1:40:31	63.53	13.1mi
7 Jul	Rother Valley parkrun SB	22:15	64.63	5km
1 Jul	spire 10 miles SB	1:23:38	57.73	10mi
2 Jun	Rother Valley parkrun	23:25	60.93	5km
12 May	Rother Valley parkrun	24:53	57.34	5km
28 Apr	Rother Valley parkrun	25:40	55.59	5km
21 Apr	Rother Valley parkrun	25:29	55.99	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	34	26	34	23	35	30	42	33	37	18	16	14	342
2024	207	91	159	137	205	202	203	163	173	202	69	20	1831
2023	35	48	32	30	37	26	17	21	35	30	14	11	335
2023	201	193	212	107	200	169	127	184	159	172	129	153	2005
2022	39	32	45	50	47	32	35	37	32	31	30	22	431
2022	66	49	143	170	235	225	127	74	153	161	157	109	1669
2021	145	47	146	157	200	79	91	109	161	210	115	17	1477
2020	26	18	26	21	28	39	39	52	58	63	33	9	413
2020	187	178	157	119	227	137	154	211	166	174	206	189	2105
2019	0	13	29	38	6	23	11	25	37	27	25	29	264
2019	128	68	166	118	129	164	180	207	177	165	135	167	1805
2018	0	0	0	0	26	30	35	45	36	3	0	0	174
2018	0	0	0	52	97	116	119	139	123	165	100	158	1069

Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9
0mi, 2:23 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 1) 0mi - 2:23(0/mi) 76/91bpm [INFb/mi] 5cal Add a comment 0mi, 2:31 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 1) 0mi - 2:31(0/mi) 75/83bpm [INFb/mi] 6cal Add a comment 0mi, 2:15 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 1) 0mi - 2:15(0/mi) 69/74bpm [INFb/mi] 4cal Add a comment 0.3mi, 15:06 Walk - Dog Walking 1) 0.32mi - 15:06(46:54/mi) 80/92bpm [3752b/mi] 54cal 18/85rpm 1.28/29.08mph Add a comment 0mi, 1:47 Cross - Strength Single leg calf raises with heel drop 10 left 10 right 10 left 10 right 10 left 10 right 1) 0mi - 1:47(0/mi) 89/95bpm [INFb/mi] 7cal Add a comment	0mi, 4:37 Cross - Strength 3 x 1.5 mins raising on both legs then slowly lowering left heel below step (eccentrics). Left leg straight. 1) 0mi - 4:37(0/mi) 85/92bpm [INFb/mi] 16cal Add a comment 0mi, 13:44 Cross - Strength 2 circuits 10 x Push ups 15 each side Dumbbell lat row 15 Bench dip 10 Swan 15 per side Lunge 20 Squat 10 per side Alternate shoulder press 15 Seated triceps press 1) 0mi - 13:44(0/mi) 111/127bpm [INFb/mi] 93cal Add a comment 0mi, 4:47 Cross - Strength 3 x 1.5 mins raising on both legs then slowly lowering left heel below step (eccentrics). Left leg straight. 1) 0mi - 4:47(0/mi) 87/98bpm [INFb/mi] 18cal Add a comment 0mi, 1:08 Cross - Strength 30 double legged calf raises allowing heels to drop below step 1) 0mi - 1:08(0/mi) 94/100bpm [INFb/mi] 4cal Add a comment 0mi, 1:35 Cross - Stretching Dynamic stretching Forward leg swing Side leg swing Calf stretch Forward lunge Backwards lunge Side lunge 1) 0mi - 1:35(0/mi) 95/103bpm [INFb/mi] 7cal Add a comment 1.8mi, 24:20 Run - Run-Walk Run walk to chemist and back Injury was feeling best it has done for a while so wanted to see how it reacted After a dynamic warmup i walked down to main road then did a couple of sections of running with a walk between. Stopped at chemist then walked a little when sI started again. More run walks home but made sure i walked up the hill towards home. More dynamic stretching after and some double legged calf raises with heels lowering to below step after. Felt good Achilles pain 2/10 when running but still a lack of power. Feels like a massive step forward 😁 1) 0.18mi - 3:54(21:12/mi) 81/89bpm [1717b/mi] 14cal 2.83/3.09mph 2) 0.25mi - 2:22(9:33/mi) 124/137bpm [1184b/mi] 22cal 6.28/6.55mph 3) 0.14mi - 2:45(19:03/mi) 97/136bpm [1848b/mi] 14cal 3.15/6.43mph 4) 0.34mi - 4:10(12:14/mi) 111/137bpm [1359b/mi] 31cal 4.9/6.82mph 5) 0.19mi - 1:57(10:12/mi) 119/140bpm [1213b/mi] 15cal 5.89/6.2mph 6) 0.15mi - 2:44(18:46/mi) 104/140bpm [1952b/mi] 17cal 3.2/5.97mph 7) 0.26mi - 2:32(9:42/mi) 129/141bpm [1251b/mi] 23cal 6.19/6.47mph 8) 0.08mi - 1:49(22:16/mi) 120/135bpm [2672b/mi] 13cal 2.69/6.35mph 9) 0.21mi - 1:59(9:24/mi) 133/142bpm [1251b/mi] 19cal 6.38/6.7mph 10) 0.01mi - 8(25:58/mi) 130/133bpm [3376b/mi] 1cal 2.31/6.41mph 4th Dec 2024, 12:39pm Bowman 🇸🇪 wrote: Wait what, what happened to no running for a while? Felt ok? 4th Dec 2024, 1:04pm riggys99 wrote: Felt good this morning after my calf raises. Was planning on walking to chemist so decided to do a run walk. Walked on hills and regular walks on flat plus waiting in chemist to get served 4th Dec 2024, 1:06pm Bowman 🇸🇪 wrote: Good, i'm all for active recovery, i think the body likes that, as long as one is careful. 4th Dec 2024, 1:10pm riggys99 wrote: Yes I felt like running yesterday but waited to see how it felt today. Yesterday was the first day my leg felt good walking so no way I could have run before 4th Dec 2024, 1:11pm Bowman 🇸🇪 wrote: feeling is everything, when you know, you know. 4th Dec 2024, 1:16pm riggys99 wrote: Yes 😁 4th Dec 2024, 1:27pm Sombrero wrote: Oooh this sounds positive 4th Dec 2024, 1:50pm riggys99 wrote: I hope so sombrero. I have done run walk when recovering from a hamstring injury in feb 2019 and managed to run a 3:13 marathon in April 2019. I am hoping that the run walk will help strengthen the Achilles and keep some running fitness. 4th Dec 2024, 2:18pm Velociraptor wrote: Promising :) 4th Dec 2024, 2:19pm riggys99 wrote: Hope so 🤞🏻 4th Dec 2024, 3:40pm allmatthew wrote: Very glad to hear this. I found with my achilles issue that running was OK provided the pain was manageable (not always the case!) and it didn't alter my running form. 4th Dec 2024, 8:01pm Mark J 🇳🇿 wrote: Small steps :) 4th Dec 2024, 8:35pm riggys99 wrote: Thanks allmathew the problem seams to be reduced power through the left leg with just a little pain Yes Mark 😁 4th Dec 2024, 8:59pm riggys99 wrote: Thanks allmathew the problem seams to be reduced power through the left leg with just a little pain Yes Mark 😁 Add a comment 0mi, 2:05 Cross - Strength Dynamic stretching Forward leg swing Side leg swing Calf stretch Forward lunge Backwards lunge Side lunge 1) 0mi - 2:05(0/mi) 84/93bpm [INFb/mi] 7cal Add a comment 0mi, 2:19 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 1) 0mi - 2:19(0/mi) 81/84bpm [INFb/mi] 6cal Add a comment 0mi, 2:19 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 1) 0mi - 2:19(0/mi) 79/86bpm [INFb/mi] 6cal Add a comment 0.2mi, 7:34 Walk - Dog Walking 1) 0.16mi - 7:34(46:58/mi) 81/95bpm [3805b/mi] 27cal 14/77rpm 1.28/3.78mph Add a comment	0mi, 4:32 Cross - Strength 3 x 1.5 mins raising on both legs then slowly lowering left heel below step (eccentrics). Left leg straight. 1) 0mi - 4:32(0/mi) 83/90bpm [INFb/mi] 15cal Add a comment 0mi, 5:03 Cross - Strength Single leg calf raises weight shifts on tip toes (1 second on each leg) 1) 0mi - 5:03(0/mi) 91/110bpm [INFb/mi] 22cal Add a comment 0mi, 6:50 Cross - Core 2 circuits of 20 Abdo crunch 20 Leg pushaway 6 x 5 sec Lying bridge 12 Superman 4 x 10 sec Prone hover 1) 0mi - 6:50(0/mi) 90/106bpm [INFb/mi] 28cal Add a comment 0.3mi, 10:13 Walk - Dog Walking 1) 0.31mi - 10:13(32:50/mi) 89/100bpm [2922b/mi] 36cal 31/79rpm 1.83/8.85mph Add a comment 0mi, 2:19 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 1) 0mi - 2:19(0/mi) 84/88bpm [INFb/mi] 8cal Add a comment 0mi, 4:37 Cross - Strength 3 x 1.5 mins raising on both legs then slowly lowering left heel below step (eccentrics). Left leg straight. 1) 0mi - 4:37(0/mi) 92/102bpm [INFb/mi] 20cal Add a comment	0mi, 4:33 Cross - Strength 3 x 1.5 mins raising on both legs then slowly lowering left heel below step (eccentrics). Left leg straight. 1) 0mi - 4:33(0/mi) 82/89bpm [INFb/mi] 14cal Add a comment 0mi, 5:02 Cross - Strength Single leg calf raises weight shifts on tip toes (1 second on each leg) 1) 0mi - 5:02(0/mi) 88/99bpm [INFb/mi] 20cal Add a comment 0.4mi, 14:21 Walk - Dog Walking 1) 0.35mi - 14:21(40:26/mi) 80/102bpm [3235b/mi] 45cal 21/88rpm 1.48/5.53mph Add a comment 0mi, 2:20 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 1) 0mi - 2:20(0/mi) 78/82bpm [INFb/mi] 6cal Add a comment	0mi, 1:34 Cross - Strength 50 double legged calf raises to the floor 1) 0mi - 1:34(0/mi) 68/76bpm [INFb/mi] 2cal Add a comment 0mi, 2:21 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 1) 0mi - 2:21(0/mi) 70/76bpm [INFb/mi] 4cal Add a comment 0.2mi, 8:47 Walk - Dog Walking 1) 0.22mi - 8:47(39:46/mi) 81/107bpm [3221b/mi] 32cal 21/89rpm 1.51/5.91mph Add a comment 0mi, 5:04 Cross - Strength Single leg calf raises weight shifts on tip toes (1 second on each leg) 1) 0mi - 5:04(0/mi) 78/82bpm [INFb/mi] 13cal Add a comment	0mi, 4:33 Cross - Strength 3 x 1.5 mins raising on both legs then slowly lowering left heel below step (eccentrics). Left leg straight. 1) 0mi - 4:33(0/mi) 95/119bpm [INFb/mi] 21cal Add a comment 0mi, 7:07 Cross - Strength Peroneal tendinitis exercises 3 x 20 Band eversion and plantarflexion Monster Walk with Band at Toes Calf Raise with Eversion Focus 1) 0mi - 7:07(0/mi) 86/100bpm [INFb/mi] 26cal Add a comment 0mi, 11:30 Cross - Strength 2 circuits 10 x Push ups 15 each side Dumbbell lat row 15 Bench dip 10 Swan 15 per side Lunge 20 Squat 10 per side Alternate shoulder press 15 Seated triceps press 1) 0mi - 11:30(0/mi) 111/130bpm [INFb/mi] 79cal Add a comment 0.5mi, 22:00 Walk - Dog Walking 1) 0.51mi - 22:00(42:47/mi) 82/97bpm [3508b/mi] 77cal 20/80rpm 1.4/3.36mph Add a comment 0mi, 2:18 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 1) 0mi - 2:18(0/mi) 81/89bpm [INFb/mi] 7cal Add a comment	0mi, 4:34 Cross - Strength 3 x 1.5 mins raising on both legs then slowly lowering left heel below step (eccentrics). Left leg straight. 1) 0mi - 4:34(0/mi) 92/103bpm [INFb/mi] 20cal Add a comment 0mi, 4:34 Cross - Strength 3 x 1.5 mins raising on both legs then slowly lowering left heel below step (eccentrics). Left leg straight. 1) 0mi - 4:34(0/mi) 112/122bpm [INFb/mi] 33cal Add a comment 0mi, 1:30 Cross - Stretching 1) 0mi - 1:30(0/mi) 115/125bpm [INFb/mi] 11cal Add a comment 1.1mi, 12:15 Run - Treadmill Decided to try a mile on treadmill to see how things are. Felt like I was running easier than last week with mild discomfort in Achilles. We have a treadmill at home that my wife uses on occasions but i think this is only the second time I have used it. Walk to warm up 1) 0mi - 1:35(0/mi) 92/97bpm [INFb/mi] 7cal Treadmill gradually increasing pace 2) 1.06mi - 10:01(9:27/mi) 143/160bpm [1351b/mi] 116cal 6.35/7.31mph Cool down walk 3) 0.02mi - 39(40:01/mi) 154/160bpm [6161b/mi] 8cal 1.5/5.68mph 9th Dec 2024, 2:20pm Bowman 🇸🇪 wrote: Nice to hear that i feels better, (i knew you had some dreadmill in you :) ) 9th Dec 2024, 2:20pm Bowman 🇸🇪 wrote: *it feels better 9th Dec 2024, 2:29pm riggys99 wrote: Thanks. Will use it again but back on the open road for next run. 9th Dec 2024, 2:32pm Bowman 🇸🇪 wrote: I have actually been glad to have the treadie lately, i've been freezing so much lately for my runs in and around the freezing point, a lot of clothes haven't helpt, i think i have to acclimatize to the winter now to be able to enjoy the cold again :) 9th Dec 2024, 2:37pm riggys99 wrote: It’s useful to have especially with the weather you can get for long periods. May use it more when I am wanting to get double run days in. 9th Dec 2024, 3:18pm Derby Tup wrote: Is it swollen? Stiff in the morning? :-O 9th Dec 2024, 7:36pm Sombrero wrote: Fingers crossed for no aches 9th Dec 2024, 7:46pm Mark J 🇳🇿 wrote: Take t steady and don't come back too soon. 9th Dec 2024, 11:24pm riggys99 wrote: The Achilles yes DT but not as swollen as it was a week or so ago. Definitely made it worse by trying the maravan. No worse than before the run sombrero. I will and I won’t Mark Add a comment 0mi, 28 Cross - Strength A few tip toes weight shifts to warm Achilles up 1) 0mi - 28(0/mi) 99/102bpm [INFb/mi] 2cal Add a comment 0mi, 51 Cross - Stretching 1) 0mi - 51(0/mi) 92/98bpm [INFb/mi] 3cal Add a comment
Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16
0mi, 49 Cross - Strength 10 left leg calf raises to ground 10 right leg calf raises to ground 1) 0mi - 49(0/mi) 82/88bpm [INFb/mi] 2cal Add a comment 0mi, 2:18 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 1) 0mi - 2:18(0/mi) 84/92bpm [INFb/mi] 7cal Add a comment 0.3mi, 10:05 Walk - Dog Walking 1) 0.33mi - 10:05(30:08/mi) 84/120bpm [2531b/mi] 44cal 31/94rpm 1.99/7.12mph Add a comment 0mi, 2:33 Cross - Strength Single leg calf raises to floor 20 left 20 right 20 left 20 right 20 left 20 right 1) 0mi - 2:33(0/mi) 91/114bpm [INFb/mi] 11cal Add a comment	0mi, 2:02 Cross - Strength 100 double legged calf raises to the floor 1) 0mi - 2:02(0/mi) 95/106bpm [INFb/mi] 9cal Add a comment 0mi, 2:30 Cross - Other 1) 0mi - 2:30(0/mi) 95/106bpm [INFb/mi] 11cal Add a comment 0mi, 2:30 Cross - Strength Single leg calf raises to floor 20 left 20 right 20 left 20 right 20 left 20 right 1) 0mi - 2:30(0/mi) 98/106bpm [INFb/mi] 12cal Add a comment 0.3mi, 12:20 Walk - Dog Walking 1) 0.33mi - 12:20(36:56/mi) 92/118bpm [3398b/mi] 51cal 25/79rpm 1.62/18.51mph Add a comment	0mi, 7:02 Cross - Yoga Adriene 7 minute Yoga for runners 1) 0km - 7:02(0/km) 86/105bpm [INFb/km] 25cal Add a comment 0mi, 2:19 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 1) 0km - 2:19(0/km) 100/105bpm [INFb/km] 12cal Add a comment 0mi, 1:44 Cross - Stretching Dynamic stretching Forward leg swing Side leg swing Calf stretch Forward lunge Backwards lunge Side lunge Single leg calf raises weight shifts on tip toes (1 second on each leg) 1) 0km - 1:44(0/km) 72/84bpm [INFb/km] Add a comment 0.7mi, 7:40 Run - Warm Down Warm down run home 1k running then finished with a little walk 1) 1km - 6:18(6:18/km) 143/148bpm [900b/km] 71cal 9.53/10.71kmph 2) 0.12km - 1:23(11:11/km) 124/146bpm [1386b/km] 9cal 5.37/10.48kmph Add a comment 1.6mi, 12:54 Run - Recovery Run After warm up an Easy Interval Method style run. 1k trying to get HR between 162-168 then a recovery of 800m (cut this short so I didn’t have to do too much uphill and second quicker k - protecting Achilles). Didn’t quite get HR up to range. Felt like a good run. Achilles about 2/10 pain wise and still not full power. 1) 1km - 4:39(4:39/km) 153/161bpm [713b/km] 56cal 12.88/14.18kmph 2) 0.53km - 3:27(6:31/km) 147/160bpm [957b/km] 40cal 9.22/12.33kmph 3) 1km - 4:40(4:40/km) 158/164bpm [737b/km] 60cal 12.86/13.6kmph 4) 0.02km - 7(5:22/km) 164/164bpm [880b/km] 1cal 11.17/12.26kmph 12th Dec 2024, 8:18pm Sombrero wrote: Nicely done ✔️ hope you're on the mend 12th Dec 2024, 9:48pm Velociraptor wrote: :) 13th Dec 2024, 1:31am tipsku wrote: Good to see you back running 13th Dec 2024, 7:01am Bowman 🇸🇪 wrote: Good, on the way back! 13th Dec 2024, 7:49am riggys99 wrote: Thanks hopefully going in the right direction 13th Dec 2024, 10:13am Sombrero wrote: Sounds positive. 13th Dec 2024, 11:27am riggys99 wrote: Feels it no problems the morning after 😁 13th Dec 2024, 12:29pm Sombrero wrote: Top banana! That's good news Add a comment 0.3mi, 2:40 Run - Warm Up Warm up before main part of run A little walk then easy run 1) 0.43km - 2:40(6:11/km) 126/141bpm [780b/km] 24cal 9.69/10.58kmph 12th Dec 2024, 8:04pm Mark J 🇳🇿 wrote: A wee test run?? How was it? 13th Dec 2024, 6:19am riggys99 wrote: Feeling a lot better thanks 🤩 13th Dec 2024, 6:34am Mark J 🇳🇿 wrote: Excellent 13th Dec 2024, 6:40am riggys99 wrote: 😁 Add a comment 0mi, 1:32 Cross - Stretching Dynamic stretching Forward leg swing Side leg swing Calf stretch Forward lunge Backwards lunge Side lunge Single leg calf raises weight shifts on tip toes (1 second on each leg) 1) 0km - 1:32(0/km) 83/88bpm [INFb/km] 5cal Add a comment 0mi, 2:20 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 1) 0km - 2:20(0/km) 80/86bpm [INFb/km] 6cal Add a comment 0.9mi, 35:48 Walk - Dog Walking 1) 0.62mi - 26:04(41:57/mi) 79/119bpm [3315b/mi] 100cal 15/90rpm 1.43/6.62mph 2) 0.24mi - 9:43(40:34/mi) 75/101bpm [3043b/mi] 34cal 20/79rpm 1.48/3.36mph Add a comment	0mi, 1:45 Cross - Strength 50 double legged calf raises dropping heels below step 1) 0km - 1:45(0/km) 88/93bpm [INFb/km] 6cal Add a comment 0mi, 2:47 Cross - Strength Single leg calf raises to floor 20 left 20 right 20 left 20 right 20 left 20 right 1) 0km - 2:47(0/km) 85/90bpm [INFb/km] 10cal Add a comment 0mi, 5:41 Cross - Core 2 circuits of 20 Abdo crunch 20 Leg pushaway 6 x 5 sec Lying bridge 12 Superman 4 x 10 sec Prone hover 1) 0km - 5:41(0/km) 77/106bpm [INFb/km] 16cal Add a comment 0mi, 4:31 Cross - Strength 3 x 1.5 mins raising on both legs then slowly lowering left heel below step (eccentrics). Left leg straight. 1) 0km - 4:31(0/km) 72/82bpm [INFb/km] 9cal Add a comment 0mi, 3:00 Cross - Strength 2 mins single leg calf raise with isometric hold on left leg 20 full single leg calf raises right leg 20 full single leg calf raises left leg 1) 0km - 3:00(0/km) 88/96bpm [INFb/km] 12cal Add a comment 0.6mi, 23:03 Walk - Dog Walking 1) 0.62mi - 22:12(35:44/mi) 85/102bpm [3038b/mi] 86cal 30/73rpm 1.68/11.81mph 2) 0.01mi - 51(1:13:02/mi) 94/100bpm [6865b/mi] 3cal 0.82/2.27mph Add a comment 0mi, 1:49 Cross - Strength 100 double legged calf raises to ground 1) 0km - 1:49(0/km) 82/86bpm [INFb/km] 5cal Add a comment	0mi, 4:05 Cross - Strength single leg calf raise with isometric hold 2 mins on left leg Then 2 mins on right leg 1) 0km - 4:05(0/km) 109/115bpm [INFb/km] 27cal Add a comment 0mi, 2:13 Cross - Stretching Dynamic stretching Forward leg swing Side leg swing Calf stretch Forward lunge Backwards lunge Side lunge Single leg calf raises weight shifts on tip toes (1 second on each leg) 1) 0km - 2:13(0/km) 105/113bpm [INFb/km] 13cal Add a comment 0.7mi, 7:45 Run - Warm Down Easy run from end of EIM session with short walk at end to cool down 1) 1km - 6:34(6:34/km) 147/152bpm [964b/km] 77cal 9.15/10.52kmph 2) 0.1km - 1:11(12:16/km) 128/148bpm [1571b/km] 9cal 4.89/10.38kmph Add a comment 1.5mi, 12:30 Run - Recovery Run Easy Interval Method style run. 1k trying to get HR between 162-168 then a recovery before another 1k. Felt better than Thursday so hopefully moving in right direction Will run again on Monday 1) 1km - 4:37(4:37/km) 157/168bpm [724b/km] 57cal 13.01/14.11kmph 2) 0.45km - 3:13(7:07/km) 149/167bpm [1062b/km] 38cal 8.42/12.87kmph 3) 1km - 4:34(4:34/km) 165/169bpm [753b/km] 61cal 13.14/14.38kmph 4) 0.02km - 7(6:16/km) 158/162bpm [991b/km] 1cal 9.57/12.46kmph 14th Dec 2024, 6:17pm Bowman 🇸🇪 wrote: Speedier :) 14th Dec 2024, 8:20pm Sombrero wrote: Nice! 14th Dec 2024, 9:25pm riggys99 wrote: Thanks felt better than Thursday 14th Dec 2024, 10:18pm Sombrero wrote: There's a trust 10K at Clumber on Christmas Eve, if you fancy a training run there and if the distance is OK by then 15th Dec 2024, 12:24am riggys99 wrote: Can’t I am working nights 23rd so won’t get there in time plus I have a goose to collect from the butchers after work Add a comment 0.4mi, 5:06 Run - Warm Up Short walk up hill then easy run to start of EIM run 1) 0.16km - 2:07(13:29/km) 103/110bpm [1388b/km] 9cal 4.45/5.21kmph 2) 0.51km - 2:58(5:52/km) 135/147bpm [792b/km] 31cal 10.23/10.31kmph Add a comment 0mi, 2:07 Cross - Stretching Dynamic stretching Forward leg swing Side leg swing Calf stretch Forward lunge Backwards lunge Side lunge Single leg calf raises weight shifts on tip toes (1 second on each leg) 1) 0km - 2:07(0/km) 89/97bpm [INFb/km] 8cal Add a comment 0mi, 2:45 Cross - Strength 100 double legged calf raises to floor 1) 0km - 2:45(0/km) 82/88bpm [INFb/km] 8cal Add a comment	0mi, 4:32 Cross - Other 3 x 1.5 mins raising on both legs then slowly lowering left heel below step (eccentrics). Left leg straight. 1) 0mi - 4:32(0/mi) 90/94bpm [INFb/mi] 19cal Add a comment 0mi, 2:04 Cross - Strength 100 double legged calf raises to floor 1) 0km - 2:04(0/km) 73/82bpm [INFb/km] 4cal Add a comment 0mi, 4:04 Cross - Strength single leg calf raise with isometric hold 2 mins on left leg Then 2 mins on right leg 1) 0km - 4:04(0/km) 73/79bpm [INFb/km] 9cal Add a comment 0.1mi, 5:59 Walk - Dog Walking 1) 0.15km - 5:59(39:02/km) 78/89bpm [3045b/km] 20cal 12/76rpm 1.54/9.84kmph Add a comment	0mi, 4:04 Cross - Strength single leg calf raise with isometric hold 2 mins on left leg Then 2 mins on right leg 1) 0mi - 4:04(0/mi) 73/79bpm [INFb/mi] 8cal Add a comment
Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23
0mi, 4:33 Cross - Strength 3 x 1.5 mins raising on both legs then slowly lowering left heel below step (eccentrics). Left leg straight 1) 0mi - 4:33(0/mi) 80/84bpm [INFb/mi] 13cal Add a comment 0mi, 18:02 Cross - Strength Physio exercises Physiotools 1) 0mi - 18:02(0/mi) 75/104bpm [INFb/mi] 42cal Add a comment 0.8mi, 46:23 Walk - Dog Walking 1) 0.62mi - 34:23(55:21/mi) 68/92bpm [3763b/mi] 88cal 17/80rpm 1.08/3.51mph 2) 0.21mi - 11:59(57:29/mi) 70/80bpm [4024b/mi] 31cal 12/80rpm 1.04/2.94mph Add a comment	0mi, 14:43 Cross - Strength Physio exercises 1) 0mi - 14:43(0/mi) 88/121bpm [INFb/mi] 57cal Add a comment	0mi, 2:12 Cross - Strength 50 double legged calf raises allowing heels to drop below step 1) 0mi - 2:12(0/mi) 79/85bpm [INFb/mi] 6cal Add a comment 0mi, 20:00 Cross - Strength Physio exercises 1) 0mi - 20:00(0/mi) 91/122bpm [INFb/mi] 84cal Add a comment 0.3mi, 10:20 Walk - Dog Walking 1) 0.29mi - 10:20(35:56/mi) 82/98bpm [2947b/mi] 39cal 28/76rpm 1.67/21.6mph Add a comment	0mi, 1:54 Cross - Strength 50 double legged calf raises allowing heels to drop below step 1) 0mi - 1:54(0/mi) 93/101bpm [INFb/mi] 8cal Add a comment 0mi, 16:35 Cross - Strength Physio exercises 1) 0mi - 16:35(0/mi) 95/125bpm [INFb/mi] 78cal Add a comment 0.3mi, 9:33 Walk - Dog Walking 1) 0.31mi - 9:33(30:41/mi) 76/88bpm [2332b/mi] 35cal 32/66rpm 1.96/13.38mph Add a comment	0mi, 2:02 Cross - Strength Single leg calf raises weight shifts on tip toes (1 second on each leg) 1) 0mi - 2:02(0/mi) 80/86bpm [INFb/mi] 6cal Add a comment 0mi, 4:01 Cross - Strength Raise with both legs then isometric hold on one leg. Lower on both legs. 2 mins hold on left leg Then 2 mins hold on right leg 1) 0mi - 4:01(0/mi) 81/85bpm [INFb/mi] 12cal Add a comment 0mi, 3:03 Cross - Strength 100 double legged calf raises to floor 1) 0mi - 3:03(0/mi) 81/89bpm [INFb/mi] 9cal Add a comment 0.1mi, 5:54 Walk - Dog Walking 1) 0.14mi - 5:54(41:57/mi) 77/87bpm [3230b/mi] 17cal 14/81rpm 1.43/3.44mph Add a comment	0mi, 1:43 Cross - Strength 50 double legged calf raises allowing heels to drop below step 1) 0mi - 1:43(0/mi) 87/92bpm [INFb/mi] 6cal Add a comment 0.6mi, 22:01 Walk - Dog Walking 1) 0.56mi - 22:01(39:20/mi) 77/94bpm [3028b/mi] 70cal 24/79rpm 1.53/3.03mph Add a comment 0mi, 2:40 Cross - Strength 100 double legged calf raises to ground 1) 0mi - 2:40(0/mi) 88/96bpm [INFb/mi] 10cal Add a comment	-
Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
2.3mi, 23:15 Run - Recovery Run First run a while to see how injury is Feels best it has for a while Ran to HR keeping it below 145 went over a couple of beats on climb up to pit top. Went to pit pony statues on pit top where step mother in laws ashes were scattered a few years ago. Go every Christmas to make sure she knows what’s going on with everyone 1) 1mi - 9:11(9:11/mi) 132/147bpm [1213b/mi] 96cal 6.53/7.16mph 2) 1mi - 10:34(10:34/mi) 134/146bpm [1417b/mi] 106cal 5.68/6.66mph 24th Dec 2024, 3:23pm Velociraptor wrote: Well done 😀 24th Dec 2024, 4:36pm Sombrero wrote: Great to see this! :-) 24th Dec 2024, 4:46pm riggys99 wrote: Thanks 🤩 Add a comment 0.1mi, 3:01 Walk - Dog Walking 1) 0.08mi - 3:01(37:27/mi) 80/92bpm [2996b/mi] 9cal 12/56rpm 1.6/3.42mph Add a comment	-	0mi, 3:07 Cross - Strength Single leg calf raises with heel drop 20 left 20 right 20 left 20 right 20 left 20 right 1) 0mi - 3:07(0/mi) 100/106bpm [INFb/mi] 16cal Add a comment 0mi, 7:02 Cross - Yoga Adriene 7 minute Yoga for runners 1) 0mi - 7:02(0/mi) 91/104bpm [INFb/mi] 28cal Add a comment 3mi, 34:37 Run - Recovery Run Longest run since DNF Ran to HR keeping it below 145 went over a couple of beats on climb up to pit top. Very poor visibility down to 1 to 2 metres on the pit due to fog. Achilles felt ok pain score max 2/10 and movement seems to be improving. 1) 1mi - 10:21(10:21/mi) 134/146bpm [1387b/mi] 104cal 5.8/6.62mph 2) 1mi - 12:27(12:27/mi) 140/147bpm [1743b/mi] 123cal 4.82/6.16mph 3) 0.97mi - 11:49(12:11/mi) 140/150bpm [1706b/mi] 113cal 4.92/5.89mph 26th Dec 2024, 5:21pm Velociraptor wrote: Well done :) 26th Dec 2024, 5:24pm Sombrero wrote: Nicely done. Legs all good? 26th Dec 2024, 7:10pm riggys99 wrote: Thanks. Mainly ok pain score max 2/10 but movement improved. No problems hour or so after run. 26th Dec 2024, 7:57pm Sombrero wrote: Great! 26th Dec 2024, 9:18pm tipsku wrote: I'm really happy to see you back running. Well done! 26th Dec 2024, 10:31pm riggys99 wrote: Thanks taking a careful approach still waiting for the shockwave therapy but happy to be back 26th Dec 2024, 10:39pm Funky Chicken wrote: Sounds promising! 26th Dec 2024, 10:40pm riggys99 wrote: Hoping so Add a comment 0mi, 1:30 Cross - Stretching Dynamic stretching Forward leg swing Side leg swing Calf stretch Forward lunge Backwards lunge Side lunge Single leg calf raises weight shifts on tip toes (1 second on each leg) 1) 0mi - 1:30(0/mi) 87/98bpm [INFb/mi] 5cal Add a comment 0.1mi, 3:06 Walk - Dog Walking 1) 0.06mi - 3:06(52:26/mi) 78/86bpm [4090b/mi] 8cal 12/52rpm 1.15/51.32mph Add a comment	0mi, 4:53 Cross - Strength Single leg calf raises with heel drop 20 left 20 right 20 left 20 right 20 left 20 right 20 left 20 right 20 left 20 right 1) 0mi - 4:53(0/mi) 93/102bpm [INFb/mi] 22cal Add a comment 0mi, 22:56 Cross - Strength Physio exercises Felt a little harder today now I have started running again (plus a few days of not doing them) 1) 0mi - 22:56(0/mi) 94/123bpm [INFb/mi] 104cal Add a comment 0mi, 3:01 Cross - Strength Single leg calf raises to floor 20 left 20 right 20 left 20 right 20 left 20 right 20 left 20 right 20 left 20 right 1) 0mi - 3:01(0/mi) 90/111bpm [INFb/mi] 12cal Add a comment 0mi, 2:17 Cross - Strength 100 double legged calf raises to floor 1) 0mi - 2:17(0/mi) 86/95bpm [INFb/mi] 8cal Add a comment 0.1mi, 5:14 Walk - Dog Walking 1) 0.1mi - 5:14(54:12/mi) 87/100bpm [4716b/mi] 17cal 15/60rpm 1.11/3.17mph Add a comment	0.8mi, 37:42 Walk - Dog Walking 1) 0.8mi - 37:42(47:22/mi) 68/92bpm [3220b/mi] 111cal 19/80rpm 1.27/2.92mph Add a comment 0.2mi, 10:01 Walk - Dog Walking 1) 0.16mi - 10:01(1:04:01/mi) 88/103bpm [5634b/mi] 43cal 10/77rpm 0.94/45.15mph Add a comment	0.4mi, 16:26 Walk - Dog Walking 1) 0.35mi - 16:26(47:26/mi) 86/104bpm [4079b/mi] 57cal 13/79rpm 1.27/6.18mph Add a comment 0mi, 1:35 Cross - Other 1) 0mi - 1:35(0/mi) 124/134bpm [INFb/mi] 13cal Add a comment 6.2mi, 1:00:06 Run - Long Run Not a long run as such but longest run of the week and for a few weeks. Followed long run routine. 1/2 mile warmup and cool down with the miles in between HR 145-155. Felt quite good with a couple of miles on the beach Leg felt good not getting worse as run went on. 1) 0.51mi - 4:40(9:07/mi) 129/148bpm [1177b/mi] 46cal 6.58/7.22mph 2) 1mi - 8:38(8:38/mi) 151/155bpm [1303b/mi] 108cal 6.95/7.76mph 3) 1mi - 8:59(8:59/mi) 150/160bpm [1347b/mi] 107cal 6.68/7.26mph 4) 1mi - 9:47(9:47/mi) 145/154bpm [1420b/mi] 106cal 6.13/6.64mph 5) 1mi - 9:37(9:37/mi) 151/156bpm [1453b/mi] 113cal 6.23/6.59mph 6) 1mi - 11:16(11:18/mi) 148/157bpm [1672b/mi] 117cal 5.31/6.87mph 7) 0.71mi - 7:10(10:06/mi) 147/153bpm [1484b/mi] 72cal 5.94/6.51mph 29th Dec 2024, 3:30pm Sombrero wrote: Nicely done ✔️ 29th Dec 2024, 3:38pm Funky Chicken wrote: Nice one! 29th Dec 2024, 4:08pm Velociraptor wrote: Well done 😀 29th Dec 2024, 7:03pm riggys99 wrote: Thanks Add a comment 0mi, 1:32 Cross - Other 1) 0mi - 1:32(0/mi) 92/98bpm [INFb/mi] 6cal Add a comment 1mi, 43:35 Walk - Dog Walking 1) 1mi - 43:06(43:06/mi) 81/103bpm [3491b/mi] 152cal 20/78rpm 1.39/15.09mph 2) 0.01mi - 29(33:55/mi) 80/83bpm [2713b/mi] 2cal 23/51rpm 1.77/2.09mph Add a comment 1.1mi, 40:59 Walk - Dog Walking 1) 1mi - 37:24(37:24/mi) 63/78bpm [2356b/mi] 121cal 25/79rpm 1.6/3.05mph 2) 0.1mi - 3:36(36:10/mi) 56/67bpm [2025b/mi] 13cal 30/72rpm 1.66/2.51mph Add a comment	0.7mi, 26:49 Walk - Dog Walking 1) 0.68mi - 26:49(39:15/mi) 87/113bpm [3415b/mi] 97cal 25/79rpm 1.53/3.57mph Add a comment 1.2mi, 52:39 Walk - Dog Walking 1) 1mi - 45:05(45:05/mi) 83/98bpm [3741b/mi] 166cal 18/79rpm 1.33/3.01mph 2) 0.23mi - 7:35(32:38/mi) 81/86bpm [2643b/mi] 25cal 31/79rpm 1.84/2.51mph Add a comment

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