Autumnleaves

To Victoria via chemist.
1) 1mi - 15:13(15:13/mi) 94/106bpm [1431b/mi] 87cal 63/67rpm
2) 0.28mi - 3:59(14:14/mi) 94/96bpm [1339b/mi] 25cal 58/64rpm

Back to office.
1) 0.47mi - 8:55(19:08/mi) 94/105bpm [1798b/mi] 45cal 54/61rpm

Did my own thing in the gym.

To Y club. Forgot to stop watch!
1) 0.54mi - 14:01(25:57/mi) 89/103bpm [2310b/mi] 60cal 40/73rpm

To work. Via Next to replenish underwear for both me & Mr AL after Bonnie's rampages.

1) 1mi - 16:29(16:29/mi) 89/97bpm [1467b/mi] 83cal 59/65rpm
2) 0.11mi - 2:17(19:52/mi) 90/93bpm [1788b/mi] 9cal 56/62rpm

YWK - 30 min morning yoga - At Home Yoga to feel Great. This was definitely intermediate insofar as the pace was quite swift so I did need to watch the video as some of the poses were new. It had some really good stretches in though. Some modification required early on as Bonnie insisted on taking part. Final relaxation enlivened by her bringing her bone alongside my right ear and enthusiastically gnawing.

RR group run. Good turnout and gorgeous autumn morning. 🍂

1) 1mi - 10:56(10:56/mi) 116/123bpm [1268b/mi] 97cal 227/268W
2) 1mi - 9:56(9:56/mi) 126/146bpm [1252b/mi] 94cal 224/285W
3) 1mi - 10:33(10:33/mi) 128/145bpm [1350b/mi] 98cal 223/303W
4) 1mi - 10:05(10:05/mi) 123/129bpm [1240b/mi] 93cal 225/264W
5) 0.36mi - 4:06(11:15/mi) 130/132bpm [1464b/mi] 38cal 231/316W

Jeffed run with Mr AL. Gorgeous day. Picked up the effort for the running in the last 2 miles for a faster finish. We felt pretty comfortable. One gel at halfway.
1) 1mi - 10:23(10:23/mi) 120/132bpm [1246b/mi] 95cal 226/290W
2) 1mi - 9:45(9:45/mi) 130/135bpm [1268b/mi] 96cal 233/286W
3) 1mi - 9:46(9:46/mi) 131/138bpm [1279b/mi] 94cal 224/266W
4) 1mi - 9:41(9:41/mi) 130/135bpm [1259b/mi] 92cal 230/298W
5) 1mi - 9:57(9:57/mi) 128/135bpm [1273b/mi] 91cal 228/301W
6) 1mi - 10:12(10:12/mi) 130/136bpm [1327b/mi] 94cal 226/311W
7) 1mi - 10:21(10:21/mi) 133/139bpm [1377b/mi] 98cal 229/289W
8) 1mi - 9:49(9:49/mi) 133/140bpm [1306b/mi] 93cal 233/331W
9) 1mi - 10:09(10:09/mi) 140/148bpm [1421b/mi] 100cal 222/284W
10) 1mi - 8:44(8:44/mi) 133/141bpm [1162b/mi] 86cal 255/310W
11) 0.01mi - 6(8:45/mi) 140/141bpm [1225b/mi] 1cal 254/259W

Reformer class with Liz. Good class, although my glutes probably won't like me tomorrow...

Back to the office.
1) 0.53mi - 8:40(16:27/mi) 92/104bpm [1514b/mi] 45cal 58/61rpm

Free weights session. 5 mins stretching at the end.

To gym - forgot to stop watch...
1) 0.57mi - 14:39(25:53/mi) 85/96bpm [2200b/mi] 66cal 36/70rpm

To the office - grey day. Half term making everywhere quiet first thing though!
1) 1mi - 18:27(18:27/mi) 87/96bpm [1605b/mi] 91cal 59/64rpm
2) 0mi - 5(33:08/mi) 88/89bpm [2915b/mi] 58/58rpm

YWK - gentle morning stretch yoga - all levels. Enjoyed this - the stretch poses were held and always feel good on a Monday! Warrior 3 was a bit wobbly today! Bonnie joined in for the first 5 minutes.

Track session - warm-up (first 2 laps with Twiglet); chatty running. Then 6 mins (forgot to lap watch which is why it looks like 5 1/2 mins!) at 5k pace, 2 mins recovery, 4 mins at 5k pace or quicker, 2 mins recovery, 2 x 2 mins hard with 2 mins recovery.
My legs are a bit DOMSy after gym and Pilates, so I wasn't sure how this would go, but I felt quite good once I got going. One of our most experienced runners (but not often there) commented that I'd looked very smooth in the 2 minute efforts which was nice.
1) 0.53mi - 5:41(10:41/mi) 122/129bpm [1304b/mi] 52cal 214/243W
2) 0.73mi - 9:59(13:44/mi) 118/139bpm [1620b/mi] 83cal 148/338W
3) 0.16mi - 2:06(13:10/mi) 115/134bpm [1513b/mi] 15cal 190/469W
4) 0.71mi - 6:25(9:05/mi) 124/136bpm [1126b/mi] 59cal 240/358W
5) 0.76mi - 5:33(7:18/mi) 129/138bpm [941b/mi] 60cal 316/337W
6) 0.16mi - 1:59(12:36/mi) 125/132bpm [1575b/mi] 17cal 169/315W
7) 0.57mi - 4:01(7:04/mi) 133/139bpm [940b/mi] 43cal 317/340W
8) 0.14mi - 1:59(14:33/mi) 133/152bpm [1936b/mi] 18cal 117/332W
9) 0.31mi - 2:01(6:34/mi) 137/142bpm [900b/mi] 23cal 330/369W
10) 0.14mi - 1:59(14:33/mi) 145/154bpm [2110b/mi] 21cal 127/332W
11) 0.29mi - 2:02(6:56/mi) 145/152bpm [1005b/mi] 24cal 324/341W
12) 0.08mi - 1:33(19:46/mi) 140/154bpm [2767b/mi] 15cal 72/333W

To Victoria. Train cancelled though 😒
1) 1mi - 16:27(16:27/mi) 93/105bpm [1530b/mi] 87cal 62/67rpm
2) 0.04mi - 40(16:26/mi) 89/91bpm [1462b/mi] 3cal 58/60rpm

To/from GMCC for meeting.
1) 0.82mi - 14:56(18:15/mi) 89/105bpm [1624b/mi] 73cal 59/65rpm

To the office - late trains this morning.
1) 1mi - 16:39(16:39/mi) 93/103bpm [1548b/mi] 87cal 60/68rpm
2) 0.05mi - 47(16:36/mi) 91/92bpm [1511b/mi] 3cal 63/64rpm

YWA - yoga for bone health. Not done this one for a while. Quite like it - not much on the wrists.

One train broken down, the next cancelled, back to BWH to meet Mr AL who is driving to the rescue!
1) 1mi - 17:26(17:26/mi) 94/101bpm [1639b/mi] 85cal 56/64rpm
2) 0mi - 2(12:14/mi) 91/91bpm [1113b/mi] 57/57rpm

Back to Victoria. Hoping train isn't too delayed. Currently 10 minutes late 😪

1) 1mi - 16:42(16:42/mi) 95/115bpm [1586b/mi] 84cal 56/79rpm
2) 0.03mi - 6(3:44/mi) 91/93bpm [340b/mi] 1cal 53/54rpm

Up to HSP via Morrisons for some tea.
1) 1mi - 17:00(17:00/mi) 92/100bpm [1564b/mi] 88cal 57/66rpm
2) 0.38mi - 6:41(17:22/mi) 98/103bpm [1702b/mi] 32cal 56/62rpm

To the office.
1) 1mi - 17:44(17:44/mi) 88/95bpm [1561b/mi] 89cal 58/61rpm
2) 0.04mi - 45(17:20/mi) 89/90bpm [1543b/mi] 3cal 52/62rpm

With Amy - working on hamstrings and calves mostly, bit of time on my quads which are still a bit sore from Monday. Hopefully this will help!

To physio & then on to station.
1) 0.81mi - 16:00(19:51/mi) 89/98bpm [1767b/mi] 66cal 56/80rpm

YWK - beginner yoga, morning full body stretch. Enjoyed this, well cued and easy to follow. Needed the stretching!

Catch-up class with Clare. Good - nicely paced and cued. We enjoyed it.

To Victoria. Train late once again.
1) 1mi - 17:43(17:43/mi) 88/94bpm [1559b/mi] 88cal 58/64rpm
2) 0.15mi - 3:47(24:53/mi) 96/117bpm [2388b/mi] 19cal 47/77rpm

Fitted in a quick Rob Lane loop with Mr AL and Bonnie. He carried on for another 3 miles but I don't have time for that!
1) 1mi - 10:05(10:05/mi) 118/136bpm [1190b/mi] 91cal 238/336W
2) 1mi - 9:23(9:23/mi) 130/134bpm [1220b/mi] 94cal 236/267W
3) 1mi - 9:30(9:30/mi) 130/137bpm [1236b/mi] 93cal 238/293W
4) 0.21mi - 2:03(9:48/mi) 131/134bpm [1284b/mi] 20cal 257/304W

I did what the Garmin suggested - 15 mins warm-up; 7 x 1 minute at 6.20 min/mile pace with 3 min recoveries; 10 mins cool down.
I decided to head for the East Lancs and go back & forth on the flat bit of path. This was quite a tough session: the pace for my warm-up has dropped to 9.20 min/mile which feels quite energetic, it's also the pace for the cool down, which is (I think) too fast, and I get nagged if the pace is 'low'. The efforts felt good - but as I had my headphones on, I was given a pace after each effort - which was always slower than target - so I'm not quite sure where the ones here came from!! I did get told the pace was too fast a few times but over a minute small adjustments make a difference. Anyway....the other thing I take issue with is that you aren't given a recovery after the final effort - so you are supposed to go straight into the 10 mins at 9.20 min/mile. I stopped the watch to be honest and stood and breathed hard until the slight sick feeling had passed! Then I trotted home - I had to add a bit as I was about a mile and a half from my front door, but that was ok.
1) 1mi - 9:32(9:32/mi) 126/140bpm [1201b/mi] 95cal 256/360W
2) 0.58mi - 5:28(9:24/mi) 136/143bpm [1279b/mi] 58cal 248/285W
3) 0.16mi - 1:00(6:10/mi) 145/148bpm [895b/mi] 12cal 386/433W
4) 0.29mi - 3:00(10:27/mi) 143/149bpm [1493b/mi] 31cal 227/363W
5) 0.16mi - 1:00(6:14/mi) 146/155bpm [910b/mi] 12cal 352/402W
6) 0.27mi - 3:00(10:59/mi) 144/156bpm [1583b/mi] 30cal 204/325W
7) 0.17mi - 1:00(5:52/mi) 146/153bpm [856b/mi] 12cal 388/430W
8) 0.26mi - 3:00(11:29/mi) 147/160bpm [1687b/mi] 31cal 202/375W
9) 0.16mi - 1:00(6:12/mi) 142/147bpm [880b/mi] 12cal 349/409W
10) 0.27mi - 3:00(11:05/mi) 144/153bpm [1595b/mi] 31cal 203/332W
11) 0.16mi - 1:00(6:06/mi) 143/151bpm [873b/mi] 12cal 383/449W
12) 0.26mi - 3:00(11:20/mi) 144/152bpm [1632b/mi] 31cal 201/362W
13) 0.16mi - 1:00(6:09/mi) 144/150bpm [887b/mi] 12cal 325/342W
14) 0.25mi - 3:00(11:52/mi) 145/156bpm [1720b/mi] 29cal 201/340W
15) 0.16mi - 1:00(6:09/mi) 143/149bpm [879b/mi] 12cal 347/382W
16) 1mi - 9:42(9:42/mi) 137/150bpm [1329b/mi] 96cal 227/337W
17) 0.03mi - 18(8:49/mi) 144/145bpm [1268b/mi] 3cal 239/245W
18) 0.8mi - 8:05(10:06/mi) 132/144bpm [1333b/mi] 74cal 226/298W

To meet Mum.
1) 1mi - 17:57(17:57/mi) 86/96bpm [1544b/mi] 87cal 57/62rpm
2) 0.06mi - 56(14:54/mi) 94/95bpm [1401b/mi] 6cal 60/63rpm

To the office.
1) 1mi - 17:17(17:17/mi) 94/103bpm [1624b/mi] 92cal 61/65rpm
2) 0.03mi - 47(24:19/mi) 90/92bpm [2188b/mi] 3cal 47/64rpm

YWK - 30 min Morning Yin Yoga - I haven't done much Yin yoga and I enjoyed this - although holding the poses for 3 minutes was a challenge at times. I could feel myself finding more space as I breathed into things though, and I suspect this would feel easier in time. Namaste x

With RR but did Garmin suggested - 46 mins at 9.30 min/mile. Lots of musters - good turnout with groups on all 3 route options.
1) 1mi - 9:51(9:51/mi) 121/132bpm [1191b/mi] 93cal 253/381W
2) 1mi - 9:26(9:26/mi) 138/145bpm [1303b/mi] 100cal 242/290W
3) 1mi - 9:18(9:18/mi) 138/145bpm [1283b/mi] 97cal 245/284W
4) 1mi - 9:36(9:36/mi) 140/145bpm [1345b/mi] 102cal 237/283W
5) 0.83mi - 7:49(9:22/mi) 136/140bpm [1275b/mi] 76cal 232/328W
6) 0.02mi - 15(9:53/mi) 140/141bpm [1383b/mi] 2cal 295/311W

With Mr AL and Bonnie. Very busy today with runners, dog walkers & cyclists. Felt very stop start. We didn't mean to do 9 miles, 8 was the aim, but we miscalculated the additional loop. Bonnie absolutely fine though!
1) 1mi - 10:45(10:45/mi) 123/134bpm [1323b/mi] 100cal 215/283W
2) 1mi - 10:15(10:15/mi) 133/140bpm [1364b/mi] 101cal 230/278W
3) 1mi - 10:14(10:14/mi) 132/138bpm [1351b/mi] 97cal 217/306W
4) 1mi - 10:10(10:10/mi) 132/139bpm [1341b/mi] 95cal 218/309W
5) 1mi - 10:30(10:30/mi) 133/139bpm [1397b/mi] 97cal 218/313W
6) 1mi - 10:33(10:33/mi) 135/143bpm [1424b/mi] 102cal 227/285W
7) 1mi - 10:32(10:32/mi) 131/136bpm [1380b/mi] 91cal 212/288W
8) 1mi - 10:49(10:49/mi) 132/140bpm [1427b/mi] 96cal 212/285W
9) 1mi - 10:27(10:27/mi) 132/139bpm [1380b/mi] 93cal 215/306W
10) 0.04mi - 25(10:25/mi) 137/137bpm [1427b/mi] 4cal 260/274W

Reformer class with Liz. Think the quads might be sore again tomorrow!

Back to Victoria (and all the way to platform 5!)
1) 1mi - 16:34(16:34/mi) 100/114bpm [1657b/mi] 89cal 58/64rpm
2) 0.19mi - 3:21(17:26/mi) 94/108bpm [1639b/mi] 16cal 59/85rpm

Back to the office.
1) 0.61mi - 9:04(14:53/mi) 91/102bpm [1354b/mi] 44cal 54/63rpm

Y Club gym. Bulletproof Core Essentials. Stage 1, week 1, workout A.
Warm-up with breathing & core activation
Knee press - 1 set of 10 x 10 second holds
Single leg slides - 3 sets of 20 (10 each leg)
Kneeling hip extension - 3 sets of 20 (10 each leg)
Glute bridge - 1 set of 10 x 10 second holds
This is a new programme. The focus is on core control over this stage. The movements themselves are quite simple, but the point is to engage the core muscles before starting, and to keep breathing throughout (rather than 'bracing' or holding your breath).
Quite enjoyed it - whether I will manage the target of 4 x a week is a moot point...

To Y Club
1) 0.54mi - 9:00(16:48/mi) 89/95bpm [1495b/mi] 39cal 55/65rpm

To the office
1) 1mi - 17:31(17:31/mi) 90/98bpm [1576b/mi] 86cal 59/64rpm
2) 0.02mi - 24(19:48/mi) 91/92bpm [1803b/mi] 2cal 59/61rpm

YWA - 10 minute morning yoga
YWK - 10 minute gentle morning yoga
Both nice and stretchy. The second one finished with me opening my eyes after the OM chant to find Bonnie looking at me quizzically before jumping to put her paws on my shoulders! She had had enough of being quiet.

Main session - did the distance option (but didn't get through all of it!).
600m at 10k pace; 200m 'surge'; 400m easy recovery; 800m at 10k pace, 200m surge, 400m recovery; 1000m at 10k pace; 200m surge, 400m recovery; 800m at 10 pace, 200m surge, 400m recovery. [There should have been a repeat of the 600m but I ran out of time].
The idea of this was to replicate cross country racing in terms of efforts, brief push (say uphill) and then easing off. Tricky to pace, but overall quite happy with how this went - pace over the 200m surges was nice.

Incidentally, fireworks going off on all sides throughout - with smoke drifting over the track at one point!
1) 0.37mi - 2:58(7:58/mi) 130/145bpm [1036b/mi] 31cal 309/354W
2) 0.13mi - 55(6:59/mi) 147/151bpm [1026b/mi] 11cal 326/355W
3) 0.25mi - 2:18(9:15/mi) 145/152bpm [1342b/mi] 26cal 267/342W
4) 0.5mi - 3:55(7:52/mi) 145/150bpm [1141b/mi] 45cal 299/322W
5) 0.12mi - 54(7:13/mi) 151/154bpm [1090b/mi] 11cal 321/345W
6) 0.25mi - 2:21(9:28/mi) 150/156bpm [1420b/mi] 26cal 260/313W
7) 0.62mi - 4:53(7:51/mi) 151/153bpm [1185b/mi] 58cal 300/315W
8) 0.12mi - 54(7:15/mi) 149/150bpm [1081b/mi] 11cal 327/343W
9) 0.25mi - 2:38(10:36/mi) 146/149bpm [1547b/mi] 28cal 233/319W
10) 0.5mi - 3:57(7:56/mi) 140/144bpm [1112b/mi] 44cal 297/322W
11) 0.13mi - 54(6:56/mi) 138/138bpm [957b/mi] 10cal 313/331W
12) 0.25mi - 2:43(10:57/mi) 129/138bpm [1412b/mi] 26cal 212/331W

Warm-up - mile with Mike H, drills & strides; chatty run.
1) 1mi - 9:35(9:35/mi) 120/131bpm [1150b/mi] 91cal 241/285W
2) 0.04mi - 27(10:14/mi) 129/132bpm [1320b/mi] 5cal 265/285W
3) 1mi - 12:43(12:43/mi) 122/133bpm [1551b/mi] 109cal 159/420W
4) 0.97mi - 9:06(9:21/mi) 134/140bpm [1253b/mi] 92cal 242/409W

To Victoria.

1) 1mi - 16:01(16:01/mi) 99/109bpm [1585b/mi] 85cal 58/86rpm
2) 0.17mi - 2:31(15:00/mi) 102/113bpm [1530b/mi] 13cal 53/64rpm

And back again.
1) 0.53mi - 9:01(16:52/mi) 90/102bpm [1518b/mi] 44cal 53/59rpm

Pool busy - so repeated yesterday's session.

To gym.
1) 0.54mi - 8:43(16:17/mi) 94/103bpm [1530b/mi] 41cal 56/79rpm
2) 0mi - 3(0/mi) 89/91bpm [INFb/mi]

To the office
1) 1mi - 17:25(17:25/mi) 93/101bpm [1619b/mi] 86cal 55/66rpm
2) 0.08mi - 1:34(20:12/mi) 93/95bpm [1879b/mi] 7cal 54/59rpm

YWA - Turn 5/30 - Stress Melt. This is quite a nice slow moving start to the day. Bonnie kept me company (Mr AL off early on inspection this morning).

Couch to 5k group - nearly finished!
1) 0.15mi - 2:57(19:59/mi) 85/94bpm [1698b/mi] 13cal 103/173W
2) 1mi - 13:52(13:52/mi) 109/116bpm [1512b/mi] 91cal 175/196W
3) 0.96mi - 13:12(13:46/mi) 114/120bpm [1570b/mi] 86cal 174/259W

Garmin suggested base run - 9.30 min/mile pace. Couldn't think of a route so just went out & back on A49. Quite enjoyed this but heart rate was a bit higher than it should have been.
1) 1mi - 9:35(9:35/mi) 126/139bpm [1208b/mi] 95cal 255/298W
2) 1mi - 9:25(9:25/mi) 137/143bpm [1290b/mi] 98cal 255/294W
3) 1mi - 9:25(9:25/mi) 138/142bpm [1300b/mi] 98cal 240/272W
4) 0.59mi - 5:35(9:31/mi) 136/141bpm [1294b/mi] 57cal 241/289W
5) 0.01mi - 3(7:37/mi) 140/140bpm [1065b/mi] 1cal 262/265W

Nice walk with Bonnie - she ran & ran! Got muddy, then found some water and emerged clean - *win*
1) 1mi - 17:50(17:50/mi) 93/101bpm [1658b/mi] 79cal 53/72rpm
2) 1mi - 20:22(20:22/mi) 95/109bpm [1935b/mi] 83cal 51/81rpm
3) 0.12mi - 1:55(16:39/mi) 99/103bpm [1649b/mi] 10cal 60/68rpm

YWK - 30 min yoga for flexibility, slow flow deep stretch. New video - really good! Helpful use of blocks, some really good stretches and time to breathe into poses. Bonnie joined my for pigeon pose but then returned to her place under the duvet.

Forgot to restart watch after waiting for the trams so manually tweaked the distance!
1) 0.94mi - 17:00(18:00/mi) 99/107bpm [1782b/mi] 89cal 54/64rpm

YWA - Yoga wash, detox flow. I like this one, lots of twists, time in each pose and finishes with Eagle.

With Bonnie - good tempo pacer! Great fun.

1) 1mi - 9:40(9:40/mi) 134/149bpm [1295b/mi] 100cal 238/348W
2) 1mi - 7:48(7:48/mi) 147/153bpm [1147b/mi] 91cal 311/393W
3) 1mi - 7:34(7:34/mi) 148/152bpm [1120b/mi] 88cal 280/393W
4) 1mi - 9:27(9:27/mi) 145/150bpm [1370b/mi] 99cal 236/355W
5) 0.41mi - 4:01(9:44/mi) 136/145bpm [1325b/mi] 40cal 250/353W

YWK - 20 minute morning stretch yoga. I thought I'd done this before, but I hadn't. Really enjoyed it, good Warrior 3s today. Bonnie joined me at the end, which somewhat hampered the closing meditation but cheered me up as she was in a real mischief mood!

Leg 3 of Warrington Way. We took it steadily, though we'd got very cold waiting for leg 2 runners as they'd separated.

1) 1mi - 9:32(9:32/mi) 110/120bpm [1049b/mi] 85cal 236/267W
2) 1mi - 9:13(9:13/mi) 119/131bpm [1097b/mi] 84cal 244/291W
3) 1mi - 9:39(9:39/mi) 134/141bpm [1293b/mi] 100cal 245/302W
4) 1mi - 9:22(9:22/mi) 136/140bpm [1275b/mi] 95cal 238/263W
5) 1mi - 9:42(9:42/mi) 136/142bpm [1319b/mi] 95cal 228/283W
6) 1mi - 10:00(10:00/mi) 138/142bpm [1381b/mi] 101cal 239/287W
7) 1mi - 9:52(9:52/mi) 138/140bpm [1363b/mi] 98cal 237/325W
8) 1mi - 10:14(10:14/mi) 137/144bpm [1403b/mi] 100cal 262/319W
9) 1mi - 10:10(10:10/mi) 141/144bpm [1435b/mi] 100cal 240/321W
10) 0.69mi - 6:54(9:55/mi) 143/148bpm [1419b/mi] 70cal 244/295W

Bulletproof Core Essentials Plan - stage 1, workout 1B
Ab/adduction press - 1 set of 10 x 10 second holds in each position
Single leg lowers - 3 x 20 alternating legs

Bent knee fallout - 3 x 20 alternating legs
Sky diver holds - 1 set 10 x 10 second holds

Bonnie came and 'supervised'

RR - deliberately kept pace at recovery level as I have the relay leg later today. Much leg pulling that this was my warm-up.

1) 1mi - 11:18(11:18/mi) 119/133bpm [1345b/mi] 97cal 215/303W
2) 1mi - 11:18(11:18/mi) 124/132bpm [1401b/mi] 98cal 210/261W
3) 1mi - 11:09(11:09/mi) 126/134bpm [1406b/mi] 94cal 209/256W
4) 0.25mi - 2:35(10:11/mi) 124/127bpm [1263b/mi] 22cal 200/238W

Bulletproof Core Essentials - workout 1B. Week one completed.

Reformer class with Liz. Plus blue squishy balls. Quite a tough session but can feel real improvement in my upper back flexibility.

Back to Victoria.

1) 1mi - 16:41(16:41/mi) 89/100bpm [1484b/mi] 88cal 59/83rpm
2) 0.15mi - 2:40(17:57/mi) 101/114bpm [1813b/mi] 16cal 56/62rpm

Back to the office - in sunshine!!!!
1) 0.52mi - 9:00(17:23/mi) 101/111bpm [1756b/mi] 47cal 55/61rpm

Had time left so worked through some stretches. Feeling good overall though!

Bulletproof Core Essentials stage one, week 2. Workout A.

To Y Club
1) 0.58mi - 8:25(14:29/mi) 93/100bpm [1346b/mi] 45cal 56/66rpm

Walk to the office.
1) 1mi - 15:31(15:31/mi) 73/100bpm [1133b/mi] 61cal 58/94rpm
2) 0.12mi - 2:09(18:09/mi) 93/95bpm [1688b/mi] 9cal 58/64rpm

YWK - Good Morning Yoga for Beginners - really nice flow - would recommend especially if you're still quite new to yoga. Nice pace and some good stretches. I particularly like Kassandra's baby 'wild thing'. Namaste x

This looked a tough session (which it was), but I felt great and was pleased with the consistency. 800m at race pace (I was aiming for somewhere between 5k & 10k) into 200m 'surge', then 200m walk/jog recovery. 5 sets achieved in the 34 minutes we had.
1) 0.5mi - 3:50(7:42/mi) 139/147bpm [1070b/mi] 42cal 301/364W
2) 0.12mi - 50(6:44/mi) 143/145bpm [962b/mi] 10cal 332/357W
3) 0.12mi - 2:10(17:28/mi) 141/147bpm [2462b/mi] 23cal 117/356W
4) 0.5mi - 3:55(7:53/mi) 147/158bpm [1159b/mi] 46cal 295/309W
5) 0.12mi - 51(6:47/mi) 155/157bpm [1052b/mi] 10cal 327/352W
6) 0.12mi - 2:05(16:45/mi) 142/168bpm [2378b/mi] 20cal 115/342W
7) 0.5mi - 3:50(7:42/mi) 135/139bpm [1039b/mi] 42cal 302/322W
8) 0.12mi - 51(6:49/mi) 137/138bpm [933b/mi] 10cal 324/344W
9) 0.12mi - 2:02(16:20/mi) 132/151bpm [2157b/mi] 18cal 118/342W
10) 0.5mi - 3:52(7:46/mi) 146/153bpm [1135b/mi] 45cal 296/308W
11) 0.13mi - 50(6:25/mi) 152/153bpm [975b/mi] 10cal 332/356W
12) 0.12mi - 2:13(17:53/mi) 136/153bpm [2433b/mi] 20cal 103/340W
13) 0.5mi - 3:51(7:44/mi) 149/156bpm [1152b/mi] 46cal 299/326W
14) 0.12mi - 50(6:45/mi) 157/158bpm [1060b/mi] 11cal 329/349W
15) 0.12mi - 2:15(18:04/mi) 134/158bpm [2420b/mi] 18cal 103/339W

Got to track early so did a solo mile to keep warm! Then we did drills & strides, and 8 minutes or so of chatty running.
1) 1mi - 9:21(9:21/mi) 126/138bpm [1178b/mi] 93cal 251/329W
2) 0.06mi - 39(10:16/mi) 128/132bpm [1314b/mi] 6cal 249/278W
3) 0.75mi - 9:25(12:30/mi) 104/124bpm [1300b/mi] 71cal 187/439W
4) 1mi - 8:24(8:24/mi) 134/143bpm [1125b/mi] 89cal 281/316W
5) 0.04mi - 26(9:42/mi) 137/138bpm [1329b/mi] 5cal 264/267W

Early dash - hoping to be home in time to see a mate.
1) 1mi - 15:20(15:20/mi) 99/110bpm [1517b/mi] 80cal 59/66rpm
2) 0.16mi - 2:46(17:43/mi) 99/106bpm [1754b/mi] 16cal 58/62rpm

Back to the office - not conscious of taking a longer route!!
1) 0.64mi - 9:00(14:07/mi) 97/112bpm [1370b/mi] 50cal 55/64rpm

Pool pretty busy (and choppy therefore!)
1) 0.56mi - 25:16(45:10/mi) 108/129bpm [4879b/mi] 141cal 34/rpm

To Y Club
1) 0.49mi - 8:31(17:18/mi) 85/93bpm [1471b/mi] 41cal 59/64rpm

Walk to work - properly cold today!
1) 1mi - 17:12(17:12/mi) 92/99bpm [1582b/mi] 86cal 58/64rpm
2) 0.08mi - 1:24(16:43/mi) 93/99bpm [1554b/mi] 6cal 55/60rpm

YWA - Morning Mobility Yoga - wake up & stretch. Returned to this one, nice flow with some different variations for some poses.

Gentle recovery run - aimed to stay in zone 1, which was managed apart from cresting the top of golf course hill - always a tough one! Cold and still quite foggy. Nice break from the NHLF application which I've spent the morning working on.
1) 1mi - 11:24(11:24/mi) 122/131bpm [1390b/mi] 101cal 225/356W
2) 1mi - 11:25(11:25/mi) 124/128bpm [1415b/mi] 96cal 206/245W
3) 1mi - 11:19(11:19/mi) 123/127bpm [1392b/mi] 94cal 204/258W
4) 0.23mi - 2:58(12:46/mi) 124/127bpm [1583b/mi] 24cal 202/247W

YWK - Morning yoga to feel great. This could become a favourite! Nice stretches but a bit of core work to wake things up too. Namaste x

I walked to work (a long time ago now)
1) 1mi - 16:10(16:10/mi) 96/103bpm [1552b/mi] 90cal 57/62rpm
2) 0.08mi - 1:26(17:25/mi) 95/98bpm [1655b/mi] 6cal 57/58rpm

Bulletproof - Core Essentials, Stage 1, workout A

YWK - Morning Power Yoga Flow. This packs a lot in!

I did not want to do sprints or fast minutes (the Garmin suggestions), so I did a fast finish 80/20 style. I picked a route that finished with some ups & downs - with Wilmslow in mind - so happy enough with the paces. Heart rate a bit high - think I'm battling a slight cold, but hoping it won't develop.
1) 0.48mi - 5:01(10:22/mi) 118/130bpm [1223b/mi] 47cal 243/280W
2) 1mi - 9:23(9:23/mi) 132/138bpm [1238b/mi] 98cal 250/320W
3) 1mi - 9:26(9:26/mi) 138/142bpm [1301b/mi] 99cal 241/265W
4) 1mi - 10:06(10:06/mi) 136/140bpm [1374b/mi] 101cal 239/265W
5) 0.11mi - 1:06(9:56/mi) 132/135bpm [1312b/mi] 10cal 236/250W
6) 1mi - 8:43(8:43/mi) 145/150bpm [1265b/mi] 99cal 272/324W
7) 0.41mi - 3:23(8:17/mi) 147/158bpm [1217b/mi] 38cal 280/328W

Up to Piccadilly & home.
1) 0.82mi - 14:00(17:10/mi) 97/107bpm [1665b/mi] 76cal 58/94rpm

To Ancoats for the day. The type of drizzle that gets you very wet!!
1) 0.87mi - 15:38(17:54/mi) 94/102bpm [1683b/mi] 81cal 57/64rpm

Bulletproof core essentials, stage 1, week 2, workout B. Ably assisted by Bonnie for the sky-divers which I think may be her favourite pose!

YWA - Turn 15/30 - Yoga to make space. Nice flow, enjoyed it. Bits of Bonnie help!

Bulletproof core essentials programme, stage 1, week 2, workout B. (Week 2 done).

YWK - morning yoga for tired & sore muscles - lots of stretching.

RR main group - miserable day but a nice enough run. Felt quite tired - but good to be out.
1) 1mi - 10:46(10:46/mi) 127/136bpm [1367b/mi] 102cal 230/296W
2) 1mi - 9:55(9:55/mi) 130/136bpm [1289b/mi] 97cal 225/285W
3) 1mi - 10:31(10:31/mi) 134/140bpm [1409b/mi] 104cal 227/296W
4) 1mi - 10:03(10:03/mi) 132/136bpm [1326b/mi] 97cal 236/278W
5) 0.22mi - 2:34(11:29/mi) 135/139bpm [1551b/mi] 25cal 244/298W

With Mr AL and Bonnie. She absolutely loved the canal stretch, ran & ran & ran! We could have done with trail shoes....very muddy!
1) 1mi - 10:46(10:46/mi) 117/131bpm [1259b/mi] 94cal 219/325W
2) 1mi - 10:22(10:22/mi) 131/137bpm [1359b/mi] 101cal 215/257W
3) 1mi - 10:38(10:38/mi) 131/138bpm [1394b/mi] 100cal 205/268W
4) 1mi - 10:30(10:30/mi) 132/138bpm [1386b/mi] 100cal 211/252W
5) 1mi - 10:38(10:38/mi) 131/138bpm [1392b/mi] 101cal 222/266W
6) 1mi - 10:46(10:46/mi) 133/141bpm [1433b/mi] 103cal 249/336W
7) 1mi - 10:23(10:23/mi) 128/133bpm [1329b/mi] 95cal 226/300W
8) 1mi - 10:58(10:58/mi) 128/136bpm [1403b/mi] 95cal 221/303W
9) 0.34mi - 3:54(11:26/mi) 129/135bpm [1475b/mi] 35cal 235/308W

Reformer class with Liz. We were last minute due to the weather, and Liz finished promptly because of the worsening conditions! Drove home in quite heavy snow.

Bulletproof Core Essentials - stage 1, week 3, workout A.

YWA - Turn 18/30 Yoga for Lymphatic Flow. WFH but really needed a break so picked today's calendar offering.

Chatty run; then 300m effort with 100m walk recovery.
My there were a lot of these!! It was a bit icy underfoot, so I was nervous of pushing the pace too hard. Felt pretty ok with the level of effort, but surprised at the variation in pace!!
1) 0.99mi - 9:14(9:17/mi) 132/138bpm [1225b/mi] 98cal 262/291W
2) 0.19mi - 1:20(7:09/mi) 124/139bpm [887b/mi] 11cal 276/426W
3) 0.06mi - 1:19(21:09/mi) 130/140bpm [2749b/mi] 12cal 107/318W
4) 0.19mi - 1:19(7:06/mi) 143/153bpm [1015b/mi] 14cal 327/402W
5) 0.06mi - 1:30(24:05/mi) 135/154bpm [3251b/mi] 15cal 90/327W
6) 0.19mi - 1:18(6:59/mi) 137/148bpm [956b/mi] 14cal 319/394W
7) 0.06mi - 1:11(19:02/mi) 141/150bpm [2684b/mi] 12cal 95/334W
8) 0.19mi - 1:16(6:48/mi) 141/148bpm [958b/mi] 14cal 338/424W
9) 0.06mi - 1:38(26:23/mi) 133/149bpm [3509b/mi] 15cal 66/318W
10) 0.19mi - 1:19(7:03/mi) 125/140bpm [881b/mi] 16cal 314/412W
11) 0.06mi - 1:11(18:59/mi) 128/141bpm [2430b/mi] 9cal 101/310W
12) 0.19mi - 1:16(6:46/mi) 135/145bpm [914b/mi] 14cal 330/398W
13) 0.06mi - 1:12(19:23/mi) 134/145bpm [2598b/mi] 11cal 89/318W
14) 0.19mi - 1:13(6:30/mi) 136/143bpm [884b/mi] 13cal 354/419W
15) 0.06mi - 1:13(19:39/mi) 134/144bpm [2632b/mi] 11cal 103/340W
16) 0.19mi - 1:15(6:42/mi) 136/147bpm [910b/mi] 14cal 342/418W
17) 0.06mi - 1:09(18:27/mi) 133/148bpm [2453b/mi] 10cal 70/322W
18) 0.19mi - 1:15(6:41/mi) 133/142bpm [888b/mi] 14cal 333/399W
19) 0.06mi - 1:11(19:09/mi) 133/143bpm [2547b/mi] 10cal 71/328W
20) 0.19mi - 1:19(7:03/mi) 133/140bpm [937b/mi] 14cal 326/385W
21) 0.06mi - 1:10(18:52/mi) 131/138bpm [2471b/mi] 9cal 104/310W
22) 0.19mi - 1:14(6:37/mi) 137/146bpm [905b/mi] 14cal 354/456W
23) 0.06mi - 1:12(19:22/mi) 138/147bpm [2673b/mi] 11cal 78/326W
24) 0.19mi - 1:11(6:23/mi) 135/140bpm [862b/mi] 13cal 357/418W
25) 0.06mi - 1:20(21:25/mi) 132/142bpm [2828b/mi] 11cal 91/352W

Warm-up laps plus drills.
1) 1mi - 10:38(10:38/mi) 122/135bpm [1298b/mi] 101cal 228/351W
2) 0.94mi - 12:05(12:54/mi) 122/134bpm [1573b/mi] 104cal 176/396W

Back to Victoria
1) 1mi - 17:35(17:35/mi) 93/105bpm [1635b/mi] 89cal 56/64rpm
2) 0.14mi - 2:47(20:15/mi) 95/105bpm [1924b/mi] 15cal 50/59rpm

Back to work
1) 0.51mi - 9:08(17:45/mi) 93/106bpm [1651b/mi] 48cal 53/62rpm

Y Club - pool fairly busy, but ok. Although I seem to be getting slower!
1) 0.56mi - 25:05(44:51/mi) 109/144bpm [4889b/mi] 141cal 35/rpm

To Y Club
1) 0.48mi - 9:00(18:42/mi) 88/95bpm [1645b/mi] 40cal 55/63rpm

To office via Sainsburys for some soup for lunch (it's definitely a soup day).
1) 1mi - 17:30(17:30/mi) 90/99bpm [1574b/mi] 89cal 55/65rpm
2) 0.08mi - 1:24(17:21/mi) 91/93bpm [1579b/mi] 6cal 59/62rpm

YWA - Turn 19/11 - Yoga for insecurity. Less waffle than I expected given the title! Lots of side planks - which I managed!! This was despite Bonnie's enthusiastic help.

RR main group - in actual falling snow! Bitterly cold, but the snow was dry and crunchy so weirdly enjoyable. Switched watch on and then covered it as it was so cold, so quite pleased with pace & heart rate given that we didn't want to hang about.
1) 1mi - 10:22(10:22/mi) 125/132bpm [1296b/mi] 102cal 237/289W
2) 1mi - 10:05(10:05/mi) 127/133bpm [1281b/mi] 99cal 241/302W
3) 1mi - 10:10(10:10/mi) 128/133bpm [1301b/mi] 97cal 216/274W
4) 0.66mi - 6:43(10:10/mi) 130/134bpm [1322b/mi] 64cal 214/405W

Back to Victoria

1) 1mi - 17:12(17:12/mi) 88/96bpm [1513b/mi] 85cal 57/65rpm
2) 0.21mi - 2:52(13:53/mi) 89/102bpm [1236b/mi] 18cal 54/61rpm

And back to office
1) 0.46mi - 9:13(20:02/mi) 92/103bpm [1843b/mi] 44cal 55/64rpm

Stretching - mostly for hips/hamstrings

Bulletproof Core Essentials. Stage 1, week 3, workout A.
Added on some push-ups - 3 sets of 5 (got to start somewhere)

To Y Club
1) 0.54mi - 8:35(16:03/mi) 95/101bpm [1525b/mi] 40cal 59/71rpm

Walk to work - beautiful sunny day but very cold!
1) 1mi - 16:51(16:51/mi) 94/102bpm [1585b/mi] 83cal 59/64rpm
2) 0.05mi - 51(16:37/mi) 94/98bpm [1562b/mi] 4cal 61/65rpm

YWA - Turn 20/30 - yoga for psoas. Really like this one. Nice & stretchy. Namaste 🙏