Autumnleaves

F55 Merseyside

Bronze (60)

FETCH SUPPORTER

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STATUS Might be mended - keep your fingers crossed.

Spectrum Striders RC

Races
179
Miles
13960
Miles
99
Miles
1875
Miles
1825
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
2023 - not got of to the best start - can only improve! Still coaching, still supported by Mr AL, Twiglet and Leaflet. Show More...

Random Q&A	See your Q&A
Describe your ideal run, ride or swim. A run where everything clicks into place and you feel as if you could run for ever!

Recent Blogs
Some random musings	12th May
Bit more celebrating	11th May
Different kind of day	9th May
Happy days	8th May
If it's Tuesday	7th May

My parkrun
No parkrun selected

Recent Training
12th May	Long Run	8.2mi	1:29:13
11th May	Dog Walking	2.1mi	38:05
11th May	Coaching	3.2mi	45:47
10th May	Tempo	5mi	47:05
10th May	Pilates	0mi	1:01:11

Planned Races
Great Manchester Run, 10k	26th May
Forest Park Ladies 5k	3rd Jul

12 Month Benchmarks	Run	Bike
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

2024 Targets	Set your targets
Bike 600 Run 700 Swim 20 Walk 400

Recent Threads
Mundane thread
700 miles in 2024
Project Joker
Fetch Treasure Hunt
70% WAVA
Tracking Total Training Time

Buddies (74)

Followers (69)

Badges Collected	See available badges
+ 320 others

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

Dist	Races	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	14										7:24 61.77	6:51 67.42	6:45 69.15	6:41 70.60	7:06 67.18	6:59 69.06		7:12 68.51	6:50 73.02	6:55 72.98		6:41 6:41/mi	73.02
3km	10											13:27 70.20	13:39 69.92	13:45 69.42	13:58 69.09	14:05 69.28		14:12 70.27	13:46 73.32	14:03 72.67		13:27 7:13/mi	73.32
5km	38								26:31 59.12	25:21 62.40	23:43 67.34	23:38 68.27	22:57 71.06	22:46 72.41	24:55 66.89		26:57 63.24	28:27 60.58	24:19 71.70	24:30 71.98		22:46 7:20/mi	72.41
5mi	20									43:20 59.57	40:48 63.87	39:08 67.27	39:45 66.94	38:55 69.14	42:22 64.22	41:06 66.95		40:22 69.76	40:13 70.85	41:28 69.53	41:07 70.97	38:55 7:47/mi	70.97
6mi	4													53:06 61.18				54:32 62.37				53:06 8:51/mi	62.37
10km	49	1:02:30 48.87	1:04:33 47.56	1:11:08 43.41	1:01:58 50.15	1:05:45 47.58	1:04:31 48.85	1:03:30 50.02	1:02:49 50.99	52:55 61.07	52:10 62.54	48:56 67.35	47:51 69.62	48:03 70.10	48:34 70.14	50:12 68.65	51:53 67.19	51:25 69.13	49:48 71.68	53:43 67.25	53:59 67.74	47:51 7:42/mi	71.68
8mi	2												1:13:33 59.09	1:12:20 60.77								1:12:20 9:03/mi	60.77
15km	1														1:47:12 48.72							1:47:12 11:30/mi	48.72
10mi	10									1:33:49 56.65	1:30:27 59.35	1:27:46 62.51	1:26:19 64.29	1:23:54 66.14			1:29:18 64.38	1:28:45 65.57				1:23:54 8:23/mi	66.14
12mi	2													1:51:48 60.05				1:56:55 60.24				1:51:48 9:19/mi	60.24
13.1mi	21									1:59:09 58.61	1:58:47 59.39	1:52:37 63.32	1:52:11 64.29	1:50:28 66.06	1:58:03 62.56	1:59:49 62.38		2:06:11 60.69	1:58:21 65.52	2:16:57 57.34	2:10:38 60.88	1:50:28 8:26/mi	66.06
26.2km	2											2:34:52 57.94								2:46:22 59.51		2:34:52 9:31/mi	59.51
20mi	1														3:46:49 50.89							3:46:49 11:20/mi	50.89
26.2mi	1														4:52:23 52.30							4:52:23 11:10/mi	52.30

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
2024	44	46	47	58	18	0	0	0	0	0	0	0	214
2024	1.7	0.6	1.1	2.8	0	0	0	0	0	0	0	0	6.2
2024	95	89	107	104	40	0	0	0	0	0	0	0	437
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

Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22
4.8mi, 45:41 Run - Track Session 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 1mi, 17:45 Walk - General 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 1mi, 17:35 Walk - General 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 1.1mi, 16:57 Walk - General 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 1mi, 16:35 Walk - General 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 0mi, 17:45 Cross - Yoga YWA - Yoga for Swimmers. Fancied this again. 16th Apr 2024, 8:17am Ness wrote: Namaste x 16th Apr 2024, 8:55am .B. wrote: Namaste x 16th Apr 2024, 9:20am northernslowcoach wrote: Good morning :) Add a comment	3.7mi, 42:15 Run - Social 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 5.1mi, 51:45 Run - Easy 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 run 17th 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	1mi, 18:08 Walk - General 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 1mi, 17:45 Walk - General 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 0mi, 28:36 Cross - Yoga 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 x 18th Apr 2024, 8:22am .B. wrote: Namaste x Add a comment	5.1mi, 46:44 Run - Tempo 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 excellent 19th Apr 2024, 6:23pm Ness wrote: Excellent tempo session. Well done 👏 19th Apr 2024, 6:27pm Autumnleaves wrote: Thanks ☺️ Notes added 19th 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 1mi, 17:35 Walk - General 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 0mi, 24:50 Cross - Yoga 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 x 19th Apr 2024, 9:07am Autumnleaves wrote: Good morning x 19th 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	0.9mi, 15:41 Walk - General Back to Piccadilly. 1) 0.85mi - 15:41(18:27/mi) 92/112bpm [1697b/mi] 81cal 56/68rpm Add a comment 0.9mi, 16:11 Walk - General 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 4.4mi, 47:10 Run - Social 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 sunny 20th Apr 2024, 11:37am RRR-CAZ 🇬🇧 wrote: Good work. :-) 20th Apr 2024, 3:06pm .B. wrote: Nice :) Add a comment	0.7mi, 11:50 Walk - General 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 1.5mi, 28:53 Walk - General 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 1mi, 19:56 Walk - General 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 x 21st Apr 2024, 10:24am northernslowcoach wrote: Hope your day goes well x 21st Apr 2024, 10:25am Autumnleaves wrote: First returning participant here 40 minutes early so that's a good sign! Add a comment 4.1mi, 42:01 Run - Easy 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 x 21st 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 miles 21st Apr 2024, 5:38pm Bintmcskint wrote: Huzzah for pep and fitting things in Add a comment	0mi, 58:09 Cross - Pilates Reformer class with Liz - some quite tough stuff thrown in tonight! 22nd Apr 2024, 10:42pm .B. wrote: Well done 💪 Add a comment 1mi, 9:00 Walk - General 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 0mi, 15:16 Cross - Strength 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 2.3mi, 10:25 Bike - Exercise Bike Cross-country programme 1) 0mi - 10:25(0/mi) 109/147bpm [INFb/mi] 62cal Add a comment 0.5mi, 9:11 Walk - General To gym - not raining! 1) 0.5mi - 9:11(18:11/mi) 75/87bpm [1364b/mi] 38cal 58/65rpm Add a comment 1.1mi, 17:12 Walk - General 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 22nd Apr 2024, 10:39am northernslowcoach wrote: It’s so cold and wet :( Add a comment 0mi, 19:26 Cross - Yoga 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 x 22nd Apr 2024, 10:38am northernslowcoach wrote: Good morning x 22nd Apr 2024, 6:58pm Bintmcskint wrote: Namaste x Add a comment
Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29
5.9mi, 57:11 Run - Track Session 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, 18:51 Walk - General 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 0.5mi, 8:34 Walk - General And back 1) 0.47mi - 8:34(18:15/mi) 95/104bpm [1734b/mi] 42cal 55/71rpm Add a comment 0.6mi, 25:15 Swim - General 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 0.5mi, 8:21 Walk - General To the gym - sunny!! 1) 0.53mi - 8:21(15:48/mi) 101/110bpm [1596b/mi] 40cal 59/88rpm 23rd Apr 2024, 1:44pm northernslowcoach wrote: Yay :) Add a comment 1mi, 17:43 Walk - General 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 0mi, 27:42 Cross - Yoga 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 x 23rd Apr 2024, 8:23am .B. wrote: Namaste x 23rd Apr 2024, 8:58am Ness wrote: Namaste x 23rd Apr 2024, 9:27am Bintmcskint wrote: Namaste x Add a comment	4.1mi, 43:35 Run - Social 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 1.1mi, 19:05 Walk - General 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 1.4mi, 21:54 Walk - General 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, 17:59 Walk - General 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? X 24th 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 0mi, 26:45 Cross - Yoga 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 x 24th 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	0.5mi, 8:44 Walk - General Emerged to rain!! 1) 0.48mi - 8:44(18:19/mi) 102/110bpm [1869b/mi] 47cal 58/64rpm Add a comment 0.6mi, 24:31 Swim - Pool 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 0.6mi, 8:15 Walk - General To the gym 1) 0.61mi - 8:15(13:27/mi) 95/109bpm [1278b/mi] 50cal 59/70rpm Add a comment 1mi, 17:37 Walk - General 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 0mi, 20:00 Cross - Yoga 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 x 25th Apr 2024, 8:33am northernslowcoach wrote: awww dog namaste to you both x 25th Apr 2024, 9:31am Bintmcskint wrote: Namaste x Add a comment	5.1mi, 45:37 Run - Tempo 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 2.4mi, 56:46 Walk - Dog Walking 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 0mi, 33:11 Cross - Yoga 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	1.1mi, 31:22 Walk - Dog Walking 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 27th Apr 2024, 6:54pm northernslowcoach wrote: Nice :) Add a comment 4mi, 43:53 Run - Social 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 0mi, 15:46 Cross - Yoga 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 x 27th 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	1.1mi, 15:51 Walk - General 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 8.1mi, 1:27:01 Run - Long Run 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 work 28th Apr 2024, 5:52pm Corrah wrote: Good stuff :) 28th Apr 2024, 7:32pm .B. wrote: Good miles 29th Apr 2024, 3:49pm northernslowcoach wrote: Great miles :) Add a comment	0mi, 59:43 Cross - Pilates 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 2mi, 44:31 Walk - Dog Walking 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 1.7mi, 39:16 Walk - Dog Walking 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 0mi, 23:36 Cross - Yoga 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 x 29th Apr 2024, 3:56pm northernslowcoach wrote: Very belated good morning :) Add a comment
Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6
5.1mi, 44:17 Run - Track Session 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 1.2mi, 17:50 Walk - General 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 30th Apr 2024, 5:11pm northernslowcoach wrote: 🌞 Add a comment 1mi, 17:35 Walk - General 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 0mi, 32:00 Cross - Yoga 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	4.2mi, 45:31 Run - Easy 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 0mi, 39:10 Cross - Yoga 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 x 1st May 2024, 10:15am Bintmcskint wrote: Namaste x Add a comment	0.5mi, 8:55 Walk - General Back to the office 1) 0.51mi - 8:55(17:39/mi) 96/105bpm [1694b/mi] 46cal 54/67rpm Add a comment 0mi, 24:01 Cross - Strength 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 0.5mi, 8:21 Walk - General To gym - warm & sunny 1) 0.46mi - 8:21(17:59/mi) 102/118bpm [1834b/mi] 40cal 55/72rpm Add a comment 1mi, 17:50 Walk - General 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 0.6mi, 13:33 Walk - General 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 0mi, 18:02 Cross - Yoga 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 x 2nd May 2024, 9:13am Ness wrote: Namaste x 2nd May 2024, 9:30am .B. wrote: Namaste 🙏 Add a comment	5.1mi, 46:25 Run - Tempo 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 added 3rd May 2024, 5:21pm .B. wrote: Nice pacing 👍 3rd May 2024, 7:46pm LindsD wrote: Well done 3rd May 2024, 8:16pm northernslowcoach wrote: Woohoo - very nicely done :) 3rd May 2024, 9:23pm RRR-CAZ 🇬🇧 wrote: Nice 👍 Add a comment 0mi, 18:25 Cross - Yoga 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 x 3rd May 2024, 11:08am Bintmcskint wrote: Namaste x 3rd May 2024, 8:14pm northernslowcoach wrote: Namaste x lol at Bonnie dog Add a comment	2.2mi, 53:00 Walk - Dog Walking 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	1.7mi, 38:00 Walk - Dog Walking 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 27.9mi, 2:14:08 Bike - Road Biking 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 5th May 2024, 12:40pm Ness wrote: Nice 5th May 2024, 12:48pm .B. wrote: Fab. I read Durham and thought that’s surely a long ride away! 5th May 2024, 5:11pm LindsD wrote: Good cycling miles Add a comment	6.5mi, 1:04:37 Run - Easy 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 2.4mi, 1:10:39 Walk - Dog Walking 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 0mi, 29:25 Cross - Yoga 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
Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13
4mi, 51:08 Run - Track Session 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 0.6mi, 8:39 Walk - General Swerve to Oxford Rd when Victoria trains were cancelled! 1) 0.57mi - 8:39(15:15/mi) 107/135bpm [1631b/mi] 55cal 57/121rpm 7th May 2024, 8:51pm northernslowcoach wrote: Blumming trains :( well swerved Add a comment 0.5mi, 8:26 Walk - General Back again! 1) 0.53mi - 8:26(16:00/mi) 97/104bpm [1551b/mi] 42cal 54/60rpm Add a comment 0mi, 26:13 Cross - Strength 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 x 7th May 2024, 2:34pm northernslowcoach wrote: good stuff Add a comment 0.6mi, 13:37 Walk - General 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 1mi, 18:54 Walk - General 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] 7th May 2024, 10:21am northernslowcoach wrote: morning march :) Add a comment 0mi, 15:05 Cross - Yoga 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 x 7th 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	4.1mi, 45:02 Run - Social 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 x 8th May 2024, 8:16pm LindsD wrote: Lovely 8th May 2024, 9:45pm Sombrero wrote: Nice :-) Add a comment 2.1mi, 43:40 Walk - Dog Walking 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 8th May 2024, 5:03pm northernslowcoach wrote: She’s growing up dog Add a comment 2.6mi, 1:09:14 Walk - Dog Walking 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 0mi, 29:55 Cross - Yoga 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 x 8th May 2024, 9:45am Bintmcskint wrote: Animal yoga snuggles are the best :-) Namaste x 8th May 2024, 11:41am .B. wrote: Namaste x Add a comment	10.9mi, 56:55 Bike - Road Biking 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 10.9mi, 1:00:49 Bike - Road Biking 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 x 9th May 2024, 6:25pm northernslowcoach wrote: Great :) Add a comment 0mi, 16:55 Cross - Yoga 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 x 9th May 2024, 8:37am Ness wrote: Namaste x Add a comment	5mi, 47:05 Run - Tempo This week's tempo. Very warm - but it might well be on race day, so gave it a go! Harder work although first mile felt good. Last mile has the railway bridge - felt tough! 1) 1mi - 9:37(9:37/mi) 125/139bpm [1203b/mi] 89cal 247/326W 2) 1mi - 8:00(8:00/mi) 151/157bpm [1207b/mi] 89cal 284/310W 3) 1mi - 8:10(8:10/mi) 157/160bpm [1281b/mi] 92cal 274/298W 4) 1mi - 8:25(8:25/mi) 160/163bpm [1346b/mi] 97cal 281/330W 5) 1mi - 12:50(12:50/mi) 142/163bpm [1823b/mi] 108cal 177/296W 6) 0mi - 3(10:12/mi) 132/133bpm [1346b/mi] 202/203W 10th May 2024, 4:07pm Ness wrote: Another good tempo session. 10th May 2024, 4:11pm Autumnleaves wrote: Thanks Ness 10th May 2024, 4:23pm RRR-CAZ 🇬🇧 wrote: Good work 👍 10th May 2024, 4:41pm Sombrero wrote: Excellent work :-) 10th May 2024, 6:42pm northernslowcoach wrote: Fab :) 10th May 2024, 9:52pm .B. wrote: Good work 💪 11th May 2024, 7:26am LindsD wrote: Really good Add a comment 0mi, 1:01:11 Cross - Pilates Catch-up class (missed Monday due to BH). With Kat - quite tough but her cues are very good. Abs got a good workout today! 10th May 2024, 12:01pm Ness wrote: Interesting! Pilates on a different day? 10th May 2024, 12:45pm Autumnleaves wrote: Yes - catch-up for Monday, only time we could go! 10th May 2024, 12:50pm Ness wrote: Ah! Sounds like it was a good session! 10th May 2024, 2:53pm northernslowcoach wrote: now that's confusing ;) 10th May 2024, 9:46pm .B. wrote: Excellent :) Add a comment 0mi, 20:11 Cross - Yoga YWA - Greet 5/31 - Yoga for suffering. (I'm not, but this fitted the time I had!). Nice mindful practice though, quite challenging for the arms. Lots of Bonnie love today! 10th May 2024, 8:40am Ness wrote: Good morning 🌅 10th May 2024, 9:01am Autumnleaves wrote: Morning :) 10th May 2024, 2:53pm northernslowcoach wrote: namaste x Add a comment	2.1mi, 38:05 Walk - Dog Walking Out with Bonnie the 🐕 1) 1mi - 18:11(18:11/mi) 100/112bpm [1818b/mi] 85cal 53/83rpm 2) 1mi - 18:29(18:29/mi) 101/119bpm [1866b/mi] 87cal 53/68rpm 3) 0.08mi - 1:26(18:22/mi) 105/107bpm [1928b/mi] 8cal 51/65rpm Add a comment 3.2mi, 45:47 Run - Coaching So this was an odd one! We had a chap join us on Wednesday for the first time, having moved to Newton on Tuesday. He struggled a bit (having obviously not run regularly for months!). Today he came back with his sister - who, it transpired less than half a mile in, only runs on a treadmill at the gym occasionally! We had set off on a fairly challenging loop - and it was very obvious a mile in, that Emma would really not enjoy doing the whole thing. I persuaded her to turn back at 1.5 miles - so she would accomplish a 5k, and we ran/walked. She was very lovely and we had a nice natter, but oh for the optimism of youth!! 1) 1mi - 13:30(13:30/mi) 118/134bpm [1593b/mi] 98cal 175/276W 2) 1mi - 14:24(14:24/mi) 115/130bpm [1657b/mi] 92cal 149/278W 3) 1mi - 15:12(15:12/mi) 110/122bpm [1671b/mi] 88cal 125/249W 4) 0.2mi - 2:41(13:19/mi) 122/130bpm [1624b/mi] 19cal 183/239W 11th May 2024, 10:21am northernslowcoach wrote: Good morning :) 11th May 2024, 1:53pm Autumnleaves wrote: Been a busy one!! 11th May 2024, 4:13pm Sombrero wrote: Well done! Sounds tricky and well handled. :-) 11th May 2024, 4:22pm .B. wrote: He came back and brought a newbie, that reflects very well on coach and the vibe of the group 👍 12th May 2024, 8:29am LindsD wrote: .B. is right but not q what you expected Add a comment	8.2mi, 1:29:13 Run - Long Run Warm outing with Mr AL, Mike & Kieran. Shortened route because of the heat, but we found enough breeze to stop it becoming too much of a slog! Pleased with heart rate. 1) 1mi - 11:09(11:09/mi) 120/134bpm [1338b/mi] 96cal 221/299W 2) 1mi - 11:09(11:09/mi) 122/128bpm [1361b/mi] 94cal 212/253W 3) 1mi - 11:03(11:03/mi) 127/133bpm [1403b/mi] 98cal 216/253W 4) 1mi - 10:45(10:45/mi) 126/133bpm [1354b/mi] 93cal 220/290W 5) 1mi - 11:06(11:06/mi) 124/132bpm [1376b/mi] 94cal 213/271W 6) 1mi - 10:45(10:45/mi) 124/135bpm [1333b/mi] 92cal 215/321W 7) 1mi - 10:28(10:28/mi) 126/136bpm [1318b/mi] 95cal 227/263W 8) 1mi - 10:43(10:43/mi) 127/131bpm [1360b/mi] 98cal 222/280W 9) 0.21mi - 2:06(10:12/mi) 127/129bpm [1295b/mi] 20cal 233/271W 12th May 2024, 11:23am LindsD wrote: Looks good 12th May 2024, 12:08pm Ness wrote: Well done 12th May 2024, 1:15pm Sombrero wrote: Excellent work. Really muggy out there, isn't it? 12th May 2024, 3:08pm .B. wrote: Very good HR 👍 12th May 2024, 3:49pm northernslowcoach wrote: Well done :) 12th May 2024, 7:10pm RRR-CAZ 🇬🇧 wrote: Nice 👍 Add a comment	-

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