RooA

1) 1mi - 17:32(17:32/mi) 80cal 3.42/3.9mph
2) 1mi - 16:55(16:55/mi) 84cal 3.55/3.67mph
3) 0.34mi - 6:25(18:49/mi) 27cal 3.19/3.57mph

1) 1mi - 15:48(15:48/mi) 79cal 3.8/4.01mph
2) 1mi - 15:08(15:08/mi) 79cal 3.96/4.07mph
3) 0.33mi - 5:11(15:35/mi) 27cal 3.85/4.01mph

1) 1mi - 14:44(14:44/mi) 78cal 4.07/4.42mph
2) 1mi - 15:23(15:23/mi) 79cal 3.9/4.3mph
3) 1mi - 14:49(14:49/mi) 78cal 4.05/4.38mph
4) 1mi - 14:57(14:57/mi) 79cal 4.02/4.13mph
5) 0.13mi - 2:00(15:32/mi) 10cal 3.87/3.9mph

1) 1mi - 17:19(17:19/mi) 78cal 3.46/3.97mph
2) 1mi - 16:46(16:46/mi) 80cal 3.58/3.92mph
3) 0.35mi - 6:22(18:21/mi) 28cal 3.27/3.92mph

1) 1mi - 17:22(17:22/mi) 81cal 3.46/3.84mph
2) 1mi - 17:34(17:34/mi) 80cal 3.42/3.78mph
3) 0.34mi - 6:25(18:51/mi) 27cal 3.18/3.63mph

1) 1mi - 15:07(15:07/mi) 77cal 3.97/4.3mph
2) 1mi - 14:33(14:33/mi) 76cal 4.12/4.4mph
3) 1mi - 14:18(14:18/mi) 77cal 4.19/4.38mph
4) 1mi - 14:39(14:39/mi) 78cal 4.09/4.24mph
5) 0.11mi - 1:37(14:54/mi) 8cal 4.03/4.17mph

Yoga For Comfort And Nourishment

25-Minute Yoga Practice

Yoga With Adriene

With Henry. Weather a bit grim!

1) 1mi - 17:48(17:48/mi) 82cal 3.37/3.74mph
2) 1mi - 17:27(17:27/mi) 82cal 3.44/3.86mph
3) 0.34mi - 6:06(17:42/mi) 27cal 3.39/3.8mph

1) 1mi - 10:52(10:52/mi) 154/166bpm [1674b/mi] 115cal 5.52/6.39mph
2) 1mi - 10:36(10:36/mi) 160/165bpm [1696b/mi] 118cal 5.66/6.72mph
3) 1mi - 10:13(10:13/mi) 167/175bpm [1707b/mi] 119cal 5.87/10.5mph
4) 0.13mi - 1:16(9:53/mi) 168/172bpm [1660b/mi] 14cal 6.07/6.01mph

1) 1mi - 13:04(13:04/mi) 131/153bpm [1712b/mi] 112cal 4.59/5.24mph
2) 0.07mi - 54(12:53/mi) 148/151bpm [1907b/mi] 9cal 4.66/5.18mph

With little Hugo.

1) 1mi - 19:30(19:30/mi) 82cal 3.08/3.95mph
2) 1mi - 19:14(19:14/mi) 81cal 3.12/3.42mph
3) 0.33mi - 6:16(19:09/mi) 27cal 3.13/3.36mph

Broubster Trail Run. Short course.

1) 1mi - 10:23(10:23/mi) 157/166bpm [1630b/mi] 111cal 5.78/6.53mph
2) 1mi - 10:08(10:08/mi) 165/175bpm [1673b/mi] 115cal 5.92/6.47mph
3) 1mi - 10:03(10:03/mi) 168/176bpm [1688b/mi] 116cal 5.97/6.57mph
4) 1mi - 10:19(10:19/mi) 166/177bpm [1713b/mi] 116cal 5.81/8.56mph
5) 0mi - 2(9:30/mi) 167/167bpm [1587b/mi] 6.31/6.43mph

1) 1mi - 15:35(15:35/mi) 78cal 3.85/4.13mph
2) 1mi - 15:16(15:16/mi) 78cal 3.93/4.26mph
3) 1mi - 15:45(15:45/mi) 78cal 3.81/4.22mph
4) 1mi - 14:59(14:59/mi) 78cal 4.01/4.13mph
5) 0.12mi - 1:47(15:00/mi) 9cal 4/4.07mph

1) 1mi - 12:32(12:32/mi) 140/152bpm [1754b/mi] 120cal 4.79/5.18mph
2) 1mi - 12:36(12:36/mi) 146/153bpm [1839b/mi] 123cal 4.76/5.41mph
3) 1mi - 12:04(12:04/mi) 148/158bpm [1786b/mi] 114cal 4.97/5.53mph
4) 1mi - 11:53(11:53/mi) 145/151bpm [1723b/mi] 101cal 5.05/5.32mph
5) 1mi - 12:12(12:12/mi) 144/150bpm [1757b/mi] 97cal 4.92/5.16mph
6) 0.91mi - 11:16(12:23/mi) 147/152bpm [1821b/mi] 91cal 4.84/5.8mph

Cozy Yoga

Yoga With Adriene

Tempo attempt. Was aiming for 1km easy, 1km at 10.15, 1km at 9.20, 1km at 10.15 and 1km to cool down.

And yes that's a complete mish-mash of distance in km and pace in minute per mile but that's just how I roll. Also went on pace not effort or heart rate even though there was a hill, so effort stayed high.

Training plan is looming and contains proper speedwork so this was just a warning shot to remind my body what speedwork is!

1) 0.62mi - 7:56(12:46/mi) 143/152bpm [1826b/mi] 76cal 4.7/5.34mph
2) 0.62mi - 6:19(10:09/mi) 158/167bpm [1604b/mi] 67cal 5.91/6.35mph
3) 0.62mi - 5:44(9:14/mi) 171/175bpm [1579b/mi] 66cal 6.5/6.74mph
4) 0.62mi - 6:17(10:06/mi) 172/178bpm [1737b/mi] 72cal 5.94/6.35mph
5) 0.62mi - 7:16(11:41/mi) 158/176bpm [1846b/mi] 72cal 5.13/5.78mph
6) 0.12mi - 1:18(11:03/mi) 152/153bpm [1680b/mi] 12cal 5.43/5.61mph

1) 0.62mi - 12:19(19:49/mi) 48cal 3.03/4.03mph
2) 0.62mi - 12:10(19:35/mi) 51cal 3.06/3.72mph
3) 0.62mi - 12:26(20:00/mi) 49cal 3/3.63mph
4) 0.48mi - 9:12(19:03/mi) 38cal 3.15/3.51mph

Yoga For Seasonal Affective Disorder

1) 0.62mi - 11:28(18:28/mi) 49cal 3.25/3.76mph
2) 0.62mi - 14:11(22:49/mi) 47cal 2.63/3.82mph
3) 0.62mi - 12:04(19:26/mi) 48cal 3.09/3.7mph
4) 0.49mi - 9:37(19:31/mi) 39cal 3.07/3.82mph

1) 0.62mi - 7:29(12:03/mi) 135/144bpm [1626b/mi] 64cal 4.98/5.38mph
2) 0.62mi - 7:23(11:52/mi) 146/153bpm [1733b/mi] 69cal 5.06/5.63mph
3) 0.62mi - 7:14(11:39/mi) 147/150bpm [1711b/mi] 65cal 5.15/5.38mph
4) 0.62mi - 6:53(11:04/mi) 141/152bpm [1561b/mi] 56cal 5.42/5.95mph
5) 0.62mi - 6:29(10:26/mi) 145/156bpm [1512b/mi] 55cal 5.75/5.99mph
6) 0.62mi - 7:48(12:33/mi) 149/154bpm [1871b/mi] 70cal 4.78/5.49mph
7) 0.38mi - 4:17(11:09/mi) 145/150bpm [1618b/mi] 33cal 5.38/5.47mph

1) 0.62mi - 12:58(20:52/mi) 50cal 2.87/3.57mph
2) 0.62mi - 13:31(21:46/mi) 49cal 2.76/3.57mph
3) 0.62mi - 11:51(19:04/mi) 50cal 3.15/3.53mph
4) 0.5mi - 9:51(19:44/mi) 41cal 3.04/3.47mph

Pacing Donna to sub-30. Smashed it!

1) 0.62mi - 5:40(9:07/mi) 163/172bpm [1487b/mi] 62cal 6.58/7.08mph
2) 0.62mi - 5:44(9:13/mi) 173/177bpm [1596b/mi] 68cal 6.51/7.1mph
3) 0.62mi - 5:48(9:20/mi) 174/179bpm [1625b/mi] 69cal 6.42/6.78mph
4) 0.62mi - 5:50(9:23/mi) 176/181bpm [1650b/mi] 70cal 6.4/6.93mph
5) 0.62mi - 5:53(9:29/mi) 179/185bpm [1697b/mi] 72cal 6.33/8.89mph
6) 0.04mi - 16(6:14/mi) 185/186bpm [1154b/mi] 3cal 9.61/7.87mph

1) 0.62mi - 7:37(12:16/mi) 130/154bpm [1595b/mi] 62cal 4.89/5.51mph
2) 0.62mi - 6:51(11:02/mi) 148/158bpm [1632b/mi] 67cal 5.44/6.53mph
3) 0.11mi - 1:17(11:26/mi) 149/152bpm [1704b/mi] 12cal 5.25/5.51mph

Progressive run to pace. 6K at 12.10 min per mile, 4K at 11.50 min per mile, 1.6K at 11.30 min per mile. Enjoyed that!

1) 0.62mi - 7:32(12:07/mi) 140/154bpm [1697b/mi] 71cal 4.95/5.34mph
2) 0.62mi - 7:27(12:00/mi) 144/154bpm [1728b/mi] 73cal 5/5.3mph
3) 0.62mi - 7:32(12:08/mi) 144/158bpm [1747b/mi] 70cal 4.95/5.3mph
4) 0.62mi - 7:33(12:09/mi) 151/158bpm [1834b/mi] 75cal 4.94/5.05mph
5) 0.62mi - 7:32(12:08/mi) 133/142bpm [1614b/mi] 49cal 4.94/5.34mph
6) 0.62mi - 7:31(12:05/mi) 134/151bpm [1620b/mi] 46cal 4.96/5.13mph
7) 0.62mi - 7:20(11:47/mi) 147/155bpm [1733b/mi] 65cal 5.09/5.34mph
8) 0.62mi - 7:20(11:49/mi) 150/159bpm [1771b/mi] 67cal 5.08/5.3mph
9) 0.62mi - 7:17(11:43/mi) 147/161bpm [1723b/mi] 60cal 5.12/5.24mph
10) 0.62mi - 7:20(11:48/mi) 152/158bpm [1794b/mi] 66cal 5.08/5.22mph
11) 0.62mi - 7:07(11:27/mi) 158/164bpm [1810b/mi] 72cal 5.24/5.47mph
12) 0.38mi - 4:19(11:29/mi) 142/149bpm [1630b/mi] 25cal 5.23/5.41mph

1) 0.62mi - 11:36(18:39/mi) 50cal 3.22/3.65mph
2) 0.62mi - 11:41(18:47/mi) 51cal 3.19/3.42mph
3) 0.62mi - 13:05(21:03/mi) 52cal 2.85/5.09mph
4) 0.62mi - 12:33(20:12/mi) 53cal 2.97/3.36mph
5) 0.62mi - 12:08(19:31/mi) 52cal 3.07/3.47mph
6) 0.62mi - 13:50(22:15/mi) 50cal 2.7/3.53mph
7) 0.62mi - 11:36(18:40/mi) 51cal 3.21/3.55mph
8) 0.62mi - 10:39(17:08/mi) 52cal 3.5/3.65mph
9) 0.62mi - 11:56(19:12/mi) 51cal 3.13/3.51mph
10) 0.53mi - 10:09(19:14/mi) 43cal 3.12/3.84mph

Lower Body Strength Session with Runna ✅

3 sets of:
• Lunge Hold Calf Raise
• Mountain Climber
• Heel Walks
• Side Leg Swings

3 sets of:
• Lateral Walk
• Raised Leg Hip Thrust

2 sets of:
• Hip Drop
• Russian Twist

110km Ultra Plan (Week 1/16)

Yoga To Slow Your Roll

16-Minute Home Yoga

Easy run. 7.5 miles at "conversational pace". The plan said "no faster than 10.35 per mile" 🤣🤣🤣 No bother there mate. I let my heart rate tell me what "conversational" was, i.e. stuck to Zone 2, given that I can have a full on conversation when my heart rate is at the top of Zone 4 I thought it best to be conservative.

1) 7.5mi - 1:31:15(12:10/mi) 145/156bpm [1764b/mi] 744cal 4.93/6.32mph
2) 0.14mi - 1:34(11:36/mi) 141/145bpm [1636b/mi] 8cal 5.17/5.3mph

1) 1.38mi - 31:20(22:42/mi) 110cal 45/112rpm 2.64/3.86mph

On off Ks with Runna ✅

1.2mi warm up at a conversational pace (no faster than 10:35/mi)

Repeat the following 3x:
----------
0.60mi at 10:15/mi
0.60mi at 9:20/mi
----------

0.60mi cool down at a conversational pace (or slower!)

110km Ultra Plan (Week 1/16)

1) 1.2mi - 13:48(11:30/mi) 143/160bpm [1645b/mi] 127cal 5.21/5.89mph
2) 0.6mi - 5:55(9:52/mi) 166/169bpm [1637b/mi] 67cal 6.08/7.89mph
3) 0.6mi - 5:34(9:16/mi) 168/172bpm [1557b/mi] 63cal 6.47/6.66mph
4) 0.6mi - 5:55(9:51/mi) 159/169bpm [1566b/mi] 62cal 6.09/6.24mph
5) 0.6mi - 5:28(9:06/mi) 166/170bpm [1511b/mi] 60cal 6.59/7.1mph
6) 0.6mi - 5:52(9:47/mi) 168/176bpm [1643b/mi] 66cal 6.14/6.97mph
7) 0.6mi - 5:34(9:17/mi) 174/178bpm [1616b/mi] 65cal 6.46/7.33mph
8) 0.6mi - 7:08(11:54/mi) 154/178bpm [1833b/mi] 57cal 5.04/6.51mph

Tree Pose - Vrksasana - Yoga With Adriene
Yoga For Tired Feet - 14 Minute Yoga Practice

1) 1.38mi - 30:35(22:15/mi) 112cal 49/117rpm 2.7/3.59mph

Easy run. Windy! From the NW. Not sure where that turn of speed came from, possibly having a tail wind up the worst hill! But I'll take it.

1) 5mi - 56:32(11:18/mi) 143/152bpm [1617b/mi] 496cal 5.31/6.03mph

1) 2.36mi - 42:53(18:12/mi) 192cal 57/67rpm 3.3/3.97mph

0.60mi Repeats with Runna ✅

1.2mi warm up at a conversational pace (no faster than 10:35/mi), 90s walking rest

4 reps of:
• 0.60mi at 9:05/mi, 90s walking rest

0.60mi cool down at a conversational pace (or slower!)

110km Ultra Plan (Week 1/16)

1) 1.2mi - 13:49(11:31/mi) 138/153bpm [1590b/mi] 129cal 5.21/5.63mph
2) 0.09mi - 1:30(15:55/mi) 119/125bpm [1894b/mi] 7cal 3.77/4.49mph
3) 0.6mi - 5:19(8:51/mi) 167/177bpm [1478b/mi] 60cal 6.78/7.22mph
4) 0.09mi - 1:30(16:20/mi) 150/174bpm [2449b/mi] 14cal 3.68/6.95mph
5) 0.6mi - 5:12(8:40/mi) 169/183bpm [1464b/mi] 59cal 6.93/7.68mph
6) 0.09mi - 1:30(17:05/mi) 154/178bpm [2632b/mi] 14cal 3.51/6.91mph
7) 0.6mi - 5:13(8:41/mi) 170/180bpm [1478b/mi] 60cal 6.9/8.12mph
8) 0.08mi - 1:30(18:05/mi) 153/174bpm [2766b/mi] 13cal 3.32/7.51mph
9) 0.6mi - 5:05(8:28/mi) 172/183bpm [1457b/mi] 58cal 7.08/9.46mph
10) 0.08mi - 1:30(17:40/mi) 158/182bpm [2792b/mi] 14cal 3.4/8.1mph
11) 0.6mi - 6:41(11:08/mi) 152/160bpm [1693b/mi] 59cal 5.39/6.07mph

8.8mi Long Run with Runna ✅

3.8mi at 12:10/mi
3.1mi at 11:50/mi
1.9mi at 11:30/mi

110km Ultra Plan (Week 1/16)

1) 3.8mi - 46:01(12:07/mi) 140/154bpm [1695b/mi] 394cal 4.95/5.7mph
2) 3.1mi - 36:10(11:40/mi) 147/168bpm [1715b/mi] 300cal 5.14/5.66mph
3) 1.9mi - 21:29(11:19/mi) 148/158bpm [1674b/mi] 174cal 5.31/6.51mph

Yoga For Flexibility

16 Minute Practice

Movement Medicine - Calming Practice - Yoga With Adriene

1) 6.22mi - 1:47:14(17:14/mi) 505cal 53/122rpm 3.48/4.17mph

Strong Foundation with Runna ✅

2 sets of:
• Toe Walks
• Travelling Press Up Walk out
• Heel Walks
• Side Lunge

4 sets of:
• Step Up and Knee Drive

2 sets of:
• Single Leg Glute Bridge

2 sets of:
• Standing Side Bend
• Loaded Walking Calf Raises

110km Ultra Plan (Week 2/16)

Fill Your Cup Yoga

20-Minute Home Yoga

Walked a few times just to keep the heart rate down.

1) 6.8mi - 1:22:59(12:12/mi) 143/154bpm [1745b/mi] 696cal 4.92/5.59mph
2) 0.1mi - 1:07(11:31/mi) 141/143bpm [1625b/mi] 6cal 5.21/5.34mph

Restorative Yoga

Gratitude

Little walk with Hugo.

1) 1.37mi - 32:33(23:46/mi) 112cal 44/64rpm 2.53/3.92mph

500m Madness with Runna ✅

1.9mi warm up at a conversational pace (no faster than 10:35/mi)

4 reps of:
• 0.30mi at 9:05/mi, 60s walking rest

60s walking rest

3 reps of:
• 0.30mi at 8:55/mi, 60s walking rest

60s walking rest

2 reps of:
• 0.30mi at 8:45/mi, 60s walking rest

60s walking rest

0.30mi at 8:35/mi, 60s walking rest

0.60mi cool down at a conversational pace (or slower!)

1) 1.9mi - 22:03(11:37/mi) 140/154bpm [1625b/mi] 199cal 5.17/7.87mph
2) 0.3mi - 2:43(9:05/mi) 162/170bpm [1471b/mi] 29cal 6.61/6.68mph
3) 0.06mi - 1:00(16:11/mi) 155/170bpm [2509b/mi] 10cal 3.71/6.7mph
4) 0.3mi - 2:43(9:05/mi) 161/169bpm [1462b/mi] 28cal 6.61/6.57mph
5) 0.07mi - 1:00(15:13/mi) 152/165bpm [2313b/mi] 9cal 3.94/6.57mph
6) 0.3mi - 2:43(9:03/mi) 160/169bpm [1449b/mi] 27cal 6.63/6.99mph
7) 0.07mi - 1:00(15:17/mi) 152/167bpm [2324b/mi] 10cal 3.92/6.37mph
8) 0.3mi - 2:42(9:02/mi) 161/170bpm [1453b/mi] 28cal 6.65/7.12mph
9) 0.07mi - 1:00(15:13/mi) 153/168bpm [2328b/mi] 10cal 3.94/6.78mph
10) 0.06mi - 1:00(16:44/mi) 133/139bpm [2226b/mi] 5cal 3.59/3.86mph
11) 0.3mi - 2:37(8:45/mi) 161/172bpm [1408b/mi] 26cal 6.86/7.2mph
12) 0.06mi - 1:00(15:36/mi) 156/170bpm [2433b/mi] 10cal 3.85/6.8mph
13) 0.3mi - 2:41(8:57/mi) 161/169bpm [1441b/mi] 27cal 6.71/7.58mph
14) 0.06mi - 1:00(16:45/mi) 153/168bpm [2562b/mi] 9cal 3.58/6.53mph
15) 0.3mi - 2:39(8:52/mi) 161/169bpm [1426b/mi] 27cal 6.77/7.35mph
16) 0.06mi - 1:00(18:03/mi) 154/168bpm [2781b/mi] 9cal 3.32/6.51mph
17) 0.06mi - 1:00(17:20/mi) 128/137bpm [2219b/mi] 3cal 3.46/3.72mph
18) 0.3mi - 2:35(8:37/mi) 163/173bpm [1404b/mi] 25cal 6.97/7.35mph
19) 0.06mi - 1:00(17:06/mi) 153/168bpm [2617b/mi] 9cal 3.51/6.87mph
20) 0.3mi - 2:30(8:22/mi) 164/171bpm [1371b/mi] 25cal 7.18/8.06mph
21) 0.05mi - 1:00(18:16/mi) 157/171bpm [2868b/mi] 10cal 3.28/7.35mph
22) 0.06mi - 1:00(17:00/mi) 132/139bpm [2243b/mi] 3cal 3.53/3.78mph
23) 0.3mi - 2:14(7:25/mi) 167/180bpm [1240b/mi] 22cal 8.08/8.5mph
24) 0.06mi - 1:00(16:07/mi) 160/176bpm [2579b/mi] 10cal 3.72/8.45mph
25) 0.6mi - 6:49(11:22/mi) 144/151bpm [1638b/mi] 37cal 5.27/5.53mph

Anchor In Hope

18-Minute Yoga Flow

Boxing Day Hash, then a bit more toround it up to 5. Easy effort run.

1) 5mi - 1:07:38(13:32/mi) 142/159bpm [1921b/mi] 587cal 4.44/5.87mph
2) 0.04mi - 24(11:10/mi) 155/158bpm [1731b/mi] 4cal 5.37/5.03mph

1) 1.38mi - 31:13(22:41/mi) 111cal 47/66rpm 2.65/3.74mph

Hill Repeats with Runna ✅

0.95mi warm up at a conversational pace (no faster than 10:20/mi), while jogging to base of hill

10 reps of:
• 60s running hard uphill, 30s walking rest. Easy jog back down.

0.95mi cool down at a conversational pace (or slower!)

1) 0.95mi - 11:07(11:42/mi) 139/150bpm [1627b/mi] 101cal 5.12/5.45mph
2) 0.2mi - 2:51(14:18/mi) 133/144bpm [1902b/mi] 22cal 4.19/5.36mph
3) 0.14mi - 1:00(7:24/mi) 155/172bpm [1147b/mi] 9cal 8.11/7.64mph
4) 0.03mi - 30(17:44/mi) 169/172bpm [2996b/mi] 5cal 3.38/7.7mph
5) 0.18mi - 2:03(11:20/mi) 142/162bpm [1609b/mi] 18cal 5.29/5.59mph
6) 0.14mi - 1:00(7:18/mi) 160/175bpm [1168b/mi] 10cal 8.22/9mph
7) 0.03mi - 30(18:01/mi) 172/176bpm [3098b/mi] 5cal 3.33/8.25mph
8) 0.17mi - 2:01(11:54/mi) 142/164bpm [1691b/mi] 17cal 5.04/5.24mph
9) 0.14mi - 1:00(7:03/mi) 166/182bpm [1169b/mi] 10cal 8.52/10.21mph
10) 0.03mi - 30(18:44/mi) 177/182bpm [3316b/mi] 6cal 3.2/8.52mph
11) 0.17mi - 1:54(11:24/mi) 151/171bpm [1721b/mi] 18cal 5.26/5.53mph
12) 0.14mi - 1:00(7:22/mi) 166/178bpm [1224b/mi] 10cal 8.14/9.1mph
13) 0.03mi - 30(17:52/mi) 175/179bpm [3127b/mi] 5cal 3.36/8.16mph
14) 0.17mi - 2:27(14:14/mi) 142/170bpm [2021b/mi] 19cal 4.22/5.01mph
15) 0.14mi - 1:00(7:23/mi) 165/178bpm [1217b/mi] 10cal 8.13/9.46mph
16) 0.03mi - 30(19:19/mi) 175/179bpm [3380b/mi] 5cal 3.11/8.08mph
17) 0.17mi - 2:08(12:39/mi) 145/167bpm [1834b/mi] 17cal 4.74/4.86mph
18) 0.14mi - 1:00(7:08/mi) 166/181bpm [1183b/mi] 10cal 8.42/9.35mph
19) 0.03mi - 30(19:16/mi) 178/181bpm [3430b/mi] 6cal 3.11/8.54mph
20) 0.17mi - 2:12(12:47/mi) 145/171bpm [1853b/mi] 17cal 4.7/4.99mph
21) 0.14mi - 1:00(7:09/mi) 168/182bpm [1202b/mi] 10cal 8.38/9.75mph
22) 0.03mi - 30(19:23/mi) 177/181bpm [3430b/mi] 6cal 3.1/8.27mph
23) 0.17mi - 2:21(13:52/mi) 144/171bpm [1997b/mi] 17cal 4.33/4.59mph
24) 0.14mi - 1:00(7:17/mi) 167/179bpm [1216b/mi] 10cal 8.24/9.31mph
25) 0.03mi - 30(19:22/mi) 177/180bpm [3428b/mi] 5cal 3.1/8.12mph
26) 0.17mi - 2:20(13:49/mi) 145/171bpm [2003b/mi] 18cal 4.34/4.57mph
27) 0.14mi - 1:00(7:08/mi) 169/180bpm [1205b/mi] 10cal 8.41/9.58mph
28) 0.03mi - 30(19:48/mi) 177/180bpm [3504b/mi] 6cal 3.03/8.47mph
29) 0.17mi - 2:23(14:03/mi) 148/171bpm [2080b/mi] 18cal 4.27/4.44mph
30) 0.15mi - 1:00(6:43/mi) 173/184bpm [1162b/mi] 11cal 8.93/11.17mph
31) 0.02mi - 30(25:29/mi) 179/183bpm [4562b/mi] 6cal 2.35/8.79mph
32) 0.15mi - 2:41(17:17/mi) 144/173bpm [2489b/mi] 17cal 3.47/4.3mph
33) 0.95mi - 12:42(13:22/mi) 136/144bpm [1818b/mi] 58cal 4.49/4.95mph

Yoga for Digestion

Holiday Meal Digestion!

1) 4.12mi - 1:07:56(16:29/mi) 336cal 58/119rpm 3.64/4.05mph

Yoga For Your Calves (and Ankles)

What's that noise? Oh yeah, the sound of my ankle smashing all my hopes of actually being able to do anything ever to smither-fucking-reens. That's for that ankle, after all I don't try and do everything I should to keep you happy all the fucking time... oh yeah actually I FUCKING DO.

1) 2.39mi - 34:19(14:23/mi) 134/156bpm [1927b/mi] 251cal 4.17/5.09mph