Ness

Last on at 9am, 23rd Dec 2024

F55 Warwickshire

Grey Fox (59)

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STATUS An ex-teacher who is now enjoying the FIRE approach to life.

FERC

About Me
A fifty-something retired teacher who took up running to improve the muscle tone in her legs after a hip resurfacing op in 2003. It all started with a 'Race for Life' 5k, that I took part in to raise money in memory of my Dad. In 2005 I discovered the Fetcheveryone site, and thanks to the help and support of Fetchies, my running has moved on a bit since then. Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? Go out for a run. It always makes me feel better.

Recent Blogs
Proof that my Garmin knows nothing!	22nd Dec
Singing? Is that what you call it?	21st Dec
Streaksaver blog	20th Dec
Who am I? Solved!	19th Dec
Fetchmas Targets for 2025	18th Dec

My parkrun
Bedworth parkrun

Recent Training
23rd Dec	Easy	6mi	1:07:16
22nd Dec	Fetchmas	0mi	10:16
22nd Dec	General	0.9mi	16:02
22nd Dec	Recovery Run	5mi	57:54
21st Dec	Fetchmas	0mi	7:31

Planned Races	Show more
Tamworth Castle Grounds parkrun	25th Dec
Bedworth parkrun	28th Dec
Bedworth parkrun	1st Jan
Cathedral to Castle	6th Apr
Shakespeare Half Marathon	27th Apr

12 Month Benchmarks	Run
Mile	8:16
5k	28:48
5mi	48:03
10k	1:01:23
10mi	1:40:43
Half	2:14:46

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1200 Walk 750

Recent Threads
Mundane thread
Wordle fans
100 miles a month in 2024
Whamageddon 2024
Strands (a new NYT game)
What is your fetch addiction position?

Followers (100)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
400m	1																					2:19 44.66	2:19 9:19/mi	44.66
1mi	19					8:01 54.35		7:43 57.22							8:35 54.97	8:22 57.01			9:09 53.91	8:49 56.59	8:42 58.02	8:42 58.70	7:43 7:43/mi	58.70
2mi	1																		19:03 56.55				19:03 9:31/mi	56.55
4km	3																		22:29 60.52	24:34 56.03			22:29 9:03/mi	60.52
3mi	2			32:16 44.98																			32:16 10:45/mi	44.98
5km	63	28:56 51.59	24:43 60.63	26:28 56.89	25:12 60.06	26:26 57.59		28:32 54.07	28:29 54.59								29:01 57.44	29:52 57.06	28:00 61.56	28:56 59.57	28:43 61.41	28:29 62.65	24:43 7:57/mi	62.65
3.5mi	1										31:50 56.14												31:50 9:06/mi	56.14
5mi	43				43:42 56.46	43:17 57.36	44:52 55.71	43:39 57.68	46:55 53.66		43:03 59.96	43:22 60.09	44:09 59.02				49:55 54.50	53:21 52.18		46:17 61.56	47:42 60.45	48:38 59.29	43:03 8:37/mi	61.56
10km	29		54:20 56.21	54:12 56.35	55:06 56.05	55:58 55.52	56:11 55.68	58:27 53.92	57:27 55.29	57:12 56.00			57:57 56.87			59:55 56.86	1:17:12 44.64					59:35 61.38	54:12 8:43/mi	61.38
10mi	10					1:36:05 53.14		1:35:15 54.37							1:33:35 58.62		1:44:50 54.19	1:51:58 51.35					1:33:35 9:22/mi	58.62
13.1mi	57					2:03:57 54.08	2:04:48 54.09	2:02:26 55.55	2:06:22 54.26	2:01:28 56.95	2:00:00 58.19	1:57:51 59.86	2:01:53 57.88	2:07:13 56.70	2:08:01 57.01	2:10:46 56.47	2:12:09 55.88		2:09:16 59.24	2:21:48 54.68	2:06:22 61.59	2:15:19 58.77	1:57:51 9:00/mi	61.59
26.2km	2														2:52:06 53.39						2:50:38 58.02		2:50:38 10:29/mi	58.02
20mi	3																	3:56:28 49.43	4:02:25 48.82	3:23:50 58.81			3:23:50 10:12/mi	58.81
26.2mi	2																5:06:56 50.45			4:46:53 56.13			4:46:53 10:57/mi	56.13

Date	Planned Races			Distance
27 Sep	Midlands Fetch Meet			1mi
7 Sep	Kenilworth Half Marathon Confirmed			13.1mi
8 Jun	Two Castles Run			10km
27 Apr	Shakespeare Half Marathon Confirmed			13.1mi
6 Apr	Cathedral to Castle Confirmed			10mi
1 Jan	Bedworth parkrun Confirmed			5km
28 Dec	Bedworth parkrun Confirmed			5km
25 Dec	Tamworth Castle Grounds parkrun Confirmed			5km
2024		Result	WAVA	Distance
21 Dec	✋ Bedworth parkrun			5km
14 Dec	Bedworth parkrun	30:05	59.31	5km
30 Nov	Bedworth parkrun	29:49	59.84	5km
9 Nov	Bedworth parkrun	30:03	59.38	5km
27 Oct	Tamworth 10k SB	59:35	61.38	10km
26 Oct	Bedworth parkrun	32:18	55.24	5km
26 Oct	Tamworth Fetch Meet 400m PB	2:19	44.66	400m
26 Oct	Tamworth Fetch Meet Mile SB	8:42	58.70	1mi
19 Oct	The Doctor K Cup	31:07	57.34	5km
5 Oct	Bedworth parkrun SB	28:29	62.65	5km
28 Sep	Bedworth parkrun	29:28	60.55	5km
15 Sep	Birmingham Running Festival SB	2:15:19	58.77	13.1mi
8 Sep	Kenilworth Half Marathon	2:17:41	57.76	13.1mi
7 Sep	Bedworth parkrun	30:54	57.75	5km
31 Aug	Holbrooks parkrun	29:31	60.45	5km
24 Aug	Conkers parkrun	30:05	59.31	5km
3 Aug	Tamworth Castle Grounds parkrun	29:17	60.93	5km
27 Jul	Bedworth parkrun	29:29	60.52	5km
13 Jul	Bedworth parkrun	29:11	61.14	5km
6 Jul	Bedworth parkrun	29:20	60.83	5km
29 Jun	Bedworth parkrun	30:38	58.25	5km
22 Jun	Bedworth parkrun	30:35	58.34	5km
15 Jun	Bedworth parkrun	28:54	61.74	5km
9 Jun	Two Castles Run	1:03:24	57.68	10km
1 Jun	Bedworth parkrun	30:35	58.34	5km
25 May	Sutton Park parkrun	30:52	57.81	5km
18 May	Bedworth parkrun	30:07	59.25	5km
11 May	Market Bosworth Country Park parkrun	31:03	57.47	5km
4 May	Bedworth parkrun	31:00	57.56	5km
28 Apr	Boston Half Marathon UK	2:18:02	57.62	13.1mi
13 Apr	Brueton parkrun	29:52	59.74	5km
7 Apr	Centurion Grand Prix Series - Race 6 5m	52:08	55.97	5mi
6 Apr	Bedworth parkrun	32:24	55.07	5km
30 Mar	Bedworth parkrun	30:50	57.87	5km
24 Mar	Centurion Grand Prix Series - 5 mile (Race 2 revised date) SB	48:38	59.29	5mi
9 Mar	Bedworth parkrun	30:31	57.79	5km
3 Mar	Centurion Grand Prix Series - Race 5 5m	51:08	56.39	5mi
2 Mar	Bedworth parkrun	31:59	55.14	5km
24 Feb	Conkers parkrun	32:37	54.07	5km
17 Feb	Bedworth parkrun	31:14	56.47	5km
10 Feb	Bedworth parkrun	31:56	55.23	5km
2023		Result	WAVA	Distance
3 Dec	Centurion Grand Prix Series - Race 2 5m - postponed			5mi
5 Nov	Centurion Grand Prix Series - Race 1 5m SB	47:42	60.45	5mi
8 Oct	MBNA Chester Metric Marathon PB	2:50:38	58.02	26.2km
1 Oct	October Virtual Mile	9:24	53.70	1mi
10 Sep	Kenilworth Half Marathon	2:21:01	55.68	13.1mi
26 Aug	Bedworth parkrun	29:50	59.12	5km
1 Aug	August Virtual Mile	9:15	54.57	1mi
1 Jul	Brueton parkrun SB	28:43	61.41	5km
1 Jul	July Virtual Mile	8:51	57.03	1mi
9 Jun	Big Bear Swan Challenge	13mi		6hr
1 Jun	June Virtual Mile	8:53	56.82	1mi
1 May	May Virtual Mile SB	8:42	58.02	1mi
16 Apr	Boston Half Marathon UK	2:07:29	61.59	13.1mi
1 Apr	April Virtual Mile	8:52	56.93	1mi
1 Mar	March Virtual Mile	9:04	55.03	1mi
26 Feb	Leicestershire Half Marathon SB	2:06:22	61.36	13.1mi
5 Feb	Warwick Half Marathon	2:07:51	60.65	13.1mi
1 Feb	February Virtual Mile	9:19	53.55	1mi
31 Jan	January Virtual Mile	9:56	50.23	1mi
2022		Result	WAVA	Distance
4 Dec	Centurion Grand Prix Series - Race 2 5m SB	46:17	61.56	5mi
3 Dec	Jingle Mile : It's Happening Again SB	8:49	56.59	1mi
8 Oct	The Doctor K Cup	42:45	40.78	5km
2 Oct	Chester Marathon PB	4:46:53	56.13	26.2mi
31 Aug	Sheepy Shuffle SB	2:21:48	54.68	13.1mi
31 Mar	Mad March Virtual 4K SB	24:34	56.03	4km
27 Mar	Fetcheveryone Cathedral Challenge			700mi
20 Mar	Ashby 20 PB	3:23:50	58.81	20mi
23 Jan	She Was Going For A Run - Virtual SB	28:56	59.57	5km
2021		Result	WAVA	Distance
4 Dec	Virtual Jingle Mile SB	9:09	53.91	1mi
31 Oct	Leicester Half Marathon SB	2:09:16	59.24	13.1mi
2 Oct	The Doctor K Cup	29:25	58.59	5km
5 Jun	Fake parkrun SB	28:00	61.56	5km
31 May	May Mayhem Virtual 4K PB	22:29	60.52	4km
11 May	Virtual March mile	9:26	52.29	1mi
22 Apr	Virtual 2 miler PB	19:03	56.55	2mi
2 Apr	Fetcheveryone Castle Challenge			600mi
31 Mar	Mad March Virtual 4K	25:40	53.02	4km
27 Mar	Fake parkrun	30:31	55.85	5km
21 Mar	Virtual Aldi Ashby 20 SB	4:02:25	48.82	20mi
2020		Result	WAVA	Distance
8 Aug	Fake parkrun SB	29:52	57.06	5km
23 May	Fetch Virtual Weekend 10 Mile	1:55:16	49.88	10mi
23 May	Fake parkrun	31:25	54.25	5km
16 May	Fetch Virtual Weekend 10 Mile SB	1:51:58	51.35	10mi
16 May	Fake parkrun	30:10	56.49	5km
9 May	Fake parkrun	30:50	55.27	5km
2 May	Fake parkrun	30:53	55.18	5km
25 Apr	Fake parkrun	30:51	55.24	5km
18 Apr	Fake parkrun	31:57	53.34	5km
11 Apr	Fake parkrun	32:50	51.91	5km
31 Mar	The Fetch Five SB	53:21	52.18	5mi
15 Mar	Ashby 20 SB	3:56:28	49.43	20mi
2019		Result	WAVA	Distance
6 Oct	Chester Marathon SB	5:06:56	50.45	26.2mi
1 Sep	Kenilworth Half Marathon	2:28:06	50.46	13.1mi
25 Aug	BADGERS Atherstone 10k SB	1:17:12	44.64	10km
7 Jul	Leamington Spa Half Marathon	2:22:59	52.27	13.1mi
19 May	Burton 10 SB	1:44:50	54.19	10mi
3 Mar	Warwick Half Marathon SB	2:12:09	55.88	13.1mi
16 Feb	Bedworth parkrun	30:01	55.52	5km
12 Jan	Kingsbury Water parkrun SB	29:01	57.44	5km
6 Jan	Centurion Grand Prix SB	49:55	54.50	5mi
2018		Result	WAVA	Distance
9 Sep	Lichfield 10k SB	59:55	56.86	10km
26 Aug	BADGERS Atherstone 10k	1:02:25	54.58	10km
7 Jul	Birmingham Black Country Half Marathon	2:27:34	50.04	13.1mi
14 Apr	Big Fetch Mile - Dudley SB	8:22	57.01	1mi
8 Apr	Warwick Half Marathon SB	2:10:46	56.47	13.1mi
11 Feb	Keyworth Turkey Trot	2:16:47	53.35	13.1mi
2017		Result	WAVA	Distance
8 Oct	MBNA Chester Metric Marathon SB	2:52:06	53.39	26.2km
24 Sep	Draycote Water 10	1:39:00	56.05	10mi
3 Sep	Kenilworth Half Marathon	2:08:56	56.60	13.1mi
2 Sep	Big Fetch Mile - Derby SB	8:35	54.97	1mi
1 Jul	Big Fetch Mile - Bedford	8:37	54.76	1mi
7 May	Lichfield Half Marathon	2:14:18	54.34	13.1mi
2 Apr	Solihull Half Marathon SB	2:08:01	57.01	13.1mi
19 Mar	Draycote Water 10 PB	1:33:35	58.62	10mi
2016		Result	WAVA	Distance
11 Dec	Keyworth Turkey Trot	2:07:35	56.53	13.1mi
12 Nov	Autumn Shakespeare Half SB	2:07:13	56.70	13.1mi
4 Sep	Kenilworth Half Marathon	2:11:34	54.82	13.1mi
17 Jul	Rugby Half Marathon	2:16:39	52.78	13.1mi
8 May	Bosworth Half Marathon	2:24:10	50.03	13.1mi
2015		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot	2:03:56	57.54	13.1mi
6 Sep	Kenilworth Half Marathon	2:05:46	56.70	13.1mi
4 Jul	Birmingham Black Country Half Marathon	2:13:37	53.37	13.1mi
14 Jun	Two Castles Run SB	57:57	56.87	10km
10 May	Bosworth Half Marathon	2:05:30	56.82	13.1mi
12 Apr	Centurion Grand Prix -15	44:55	58.61	5mi
22 Mar	Warwick Half Marathon SB	2:01:53	57.88	13.1mi
1 Mar	Centurion Grand Prix -15 SB	44:09	59.02	5mi
1 Feb	Centurion Grand Prix -15	44:55	58.02	5mi
4 Jan	Centurion Grand Prix -15	44:22	58.73	5mi
2014		Result	WAVA	Distance
14 Dec	Keyworth Turkey Trot	2:01:41	57.97	13.1mi
7 Dec	Centurion Grand Prix -15	44:43	58.28	5mi
15 Nov	Autumn Shakespeare Half PB	1:57:51	59.86	13.1mi
2 Nov	Centurion Grand Prix -15	45:43	57.00	5mi
28 Sep	Robin Hood Half Marathon	2:04:24	56.71	13.1mi
5 Jul	Birmingham Black Country Half Marathon	2:12:34	53.21	13.1mi
30 Mar	Centurion Grand Prix -14 SB	43:22	60.09	5mi
23 Mar	Warwick Half Marathon	2:01:32	57.46	13.1mi
2 Mar	Centurion Grand Prix -14	44:04	58.58	5mi
2 Feb	Centurion Grand Prix -14	44:41	57.77	5mi
5 Jan	Centurion Grand Prix -14	45:07	57.21	5mi
2013		Result	WAVA	Distance
8 Dec	Keyworth Turkey Trot	2:02:02	57.22	13.1mi
1 Dec	Centurion Grand Prix -14 PB	43:03	59.96	5mi
16 Nov	Autumn Shakespeare Half SB	2:00:00	58.19	13.1mi
3 Nov	Centurion Grand Prix -14	44:07	58.51	5mi
13 Oct	Leicester Half Marathon	2:01:29	57.48	13.1mi
6 Jul	Birmingham Black Country Half Marathon	2:17:19	50.85	13.1mi
9 Jun	Coventry Fun Run PB	31:50	56.14	3.5mi
17 Mar	Warwick Half Marathon	2:07:57	54.06	13.1mi
2012		Result	WAVA	Distance
9 Dec	Keyworth Turkey Trot	2:09:12	53.54	13.1mi
14 Oct	Leicester Half Marathon SB	2:01:28	56.95	13.1mi
16 Sep	National Forest 10K	58:54	54.38	10km
9 Sep	Lichfield 10K SB	57:12	56.00	10km
6 May	Lichfield Half Marathon	2:16:33	50.66	13.1mi
25 Mar	Loughborough Half Marathon	2:12:53	51.60	13.1mi
2011		Result	WAVA	Distance
11 Dec	Keyworth Turkey Trot	2:08:21	53.42	13.1mi
2 Oct	Coventry Half Marathon	2:06:52	54.05	13.1mi
18 Sep	National Forest 10K SB	57:27	55.29	10km
17 Jul	NSPCC Milton Keynes Half Marathon SB	2:06:22	54.26	13.1mi
2 Jul	Birmingham Black Country Half Marathon	2:13:12	51.48	13.1mi
12 Jun	Two Castles Run	57:33	55.19	10km
11 Jun	Conkers parkrun SB	28:29	54.59	5km
8 May	Sheffield Half Marathon	2:12:17	51.84	13.1mi
23 Apr	Conkers parkrun	28:37	54.33	5km
3 Apr	Centurion Grand Prix -11	48:35	52.22	5mi
9 Jan	Centurion Grand Prix -11 SB	46:55	53.66	5mi
2010		Result	WAVA	Distance
12 Dec	Sneyd Striders Xmas Pudding Run SB	1:35:15	54.37	10mi
24 Oct	Birmingham Half Marathon SB	2:02:26	55.55	13.1mi
2 Oct	Fetch Midlands Mile PB	7:43	57.22	1mi
18 Sep	Big Fun Run - Coventry SB	28:32	54.07	5km
12 Sep	Para's 10	1:37:00	53.39	10mi
13 Jun	Long Eaton 5 SB	43:39	57.68	5mi
6 Jun	Two Castles Run SB	58:27	53.92	10km
23 May	Coventry Half Marathon	2:03:00	55.29	13.1mi
25 Apr	Sheffield Half Marathon	2:08:23	52.98	13.1mi
11 Apr	Centurion Grand Prix -10	45:17	55.59	5mi
7 Mar	Centurion Grand Prix -10	45:55	54.43	5mi
7 Feb	Centurion Grand Prix -10	47:24	52.73	5mi
3 Jan	Centurion Grand Prix -10	47:42	52.40	5mi
2009		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot	2:14:25	50.22	13.1mi
6 Dec	Centurion Grand Prix -10	46:37	53.61	5mi
1 Dec	Festive Fetch Five	30:52	47.84	3mi
1 Nov	Centurion Grand Prix -10	46:42	53.52	5mi
11 Oct	Birmingham Half Marathon SB	2:04:48	54.09	13.1mi
13 Sep	Paras 10 - P Company Challenge	1:36:45	53.13	10mi
23 Aug	Hermitage 10k	58:41	53.31	10km
28 Jun	Prestwold 10km SB	56:11	55.68	10km
14 Jun	Long Eaton 5 SB	44:52	55.71	5mi
7 Jun	Two Castles Run	1:00:21	51.84	10km
10 May	Hinckley/Bosworth Half	2:20:42	47.97	13.1mi
3 May	Centurion GP series Race & Presentation	50:39	49.34	5mi
26 Apr	Sheffield Half Marathon	2:17:19	49.16	13.1mi
5 Apr	Centurion Grand Prix -09	49:44	50.25	5mi
15 Mar	Silverstone Half Marathon	2:20:25	47.74	13.1mi
1 Mar	Centurion Grand Prix -09	51:50	47.90	5mi
1 Feb	Centurion Grand Prix -09	48:49	50.86	5mi
4 Jan	Centurion Grand Prix -09	49:17	50.37	5mi
2008		Result	WAVA	Distance
14 Dec	Sneyd Striders Xmas Pudding Run SB	1:36:05	53.14	10mi
7 Dec	Centurion Grand Prix -09	46:40	53.20	5mi
9 Nov	Rugby 10	1:37:28	52.38	10mi
2 Nov	Centurion Grand Prix -09	47:00	52.82	5mi
26 Oct	Birmingham Half Marathon	2:05:42	53.33	13.1mi
19 Oct	Leicester Half Marathon SB	2:03:57	54.08	13.1mi
7 Sep	Adidas women's 5k challenge SB	26:26	57.59	5km
31 Aug	Hermitage 10k	59:43	52.04	10km
20 Aug	Hinckley LOROS 5K	28:31	53.38	5km
21 Jun	West Midlands Fetch Mile Challenge SB	8:01	54.35	1mi
15 Jun	Long Eaton 5 SB	43:17	57.36	5mi
8 Jun	Two Castles Run	56:42	54.81	10km
6 May	Silverstone 10k EMGP Series	57:47	53.78	10km
5 May	Fetch East Midlands Mile	8:20	52.28	1mi
20 Apr	Derby 10K SB	55:58	55.52	10km
6 Apr	Centurion Grand Prix	46:38	53.24	5mi
2 Mar	Centurion Grand Prix -08	44:57	54.89	5mi
3 Feb	Centurion Grand Prix -08	45:15	54.53	5mi
6 Jan	Centurion Grand Prix -08	47:21	52.11	5mi
2007		Result	WAVA	Distance
4 Nov	Centurion Grand Prix -08 SB	43:42	56.46	5mi
7 Oct	Centurion Grand Prix -08	44:26	55.53	5mi
16 Sep	Women's Hydro Active - Birmingham 5k SB	25:12	60.06	5km
9 Sep	Hermitage 10k	1:00:12	51.30	10km
1 Jul	Coleshill Team Triathelon	29:04	52.07	5km
3 Jun	Race for Life - Sheffield	26:33	57.01	5km
6 May	Royal British Legion 10km SB	55:06	56.05	10km
18 Feb	Tamworth Heart 10K	55:09	55.67	10km
2006		Result	WAVA	Distance
15 Oct	University of Birmingham 5K SB	26:28	56.89	5km
3 Sep	Birmingham Hydro Active Women's Challenge	26:58	55.84	5km
16 Jul	Race for Life	26:53	56.01	5km
2 Jul	Bournville Harriers 10K	1:02:13	49.35	10km
11 Jun	Two Castles Run	59:33	51.56	10km
6 Jun	Fetch Five - Run For Your Soul 3 PB	32:16	44.98	3mi
21 May	The Asics Cure Leukaemia Run	54:33	56.28	10km
10 May	Kingsbury Classic 10k	56:52	53.99	10km
19 Feb	Tamworth Heart Runners 10K PB	54:12	56.35	10km
2005		Result	WAVA	Distance
23 Oct	Birmingham University 5k PB	24:43	60.63	5km
2 Oct	Cancer Research Blenheim 10k SB	54:20	56.21	10km
4 Sep	Birmingham Hydro Active Women's Challenge	25:40	58.39	5km
17 Jul	Race For Life - Birmingham East	25:24	59.00	5km
22 May	Cure Luekaemia	55:02	55.50	10km
20 Feb	Tamworth Heart Runners 10K	1:02:02	49.00	10km
2004		Result	WAVA	Distance
4 Sep	Birmingham Flora Run SB	28:56	51.59	5km
18 Jul	Race For Life - Birmingham East	29:08	51.23	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	138	57	28	53	41	56	63	93	40	60	52	37	719
2024	0	0	0	0	0	0	0	0	0	0.1	0	0	0.1
2024	30	85	131	128	130	120	139	137	130	131	116	98	1375
2023	81	57	49	55	71	31	36	61	23	63	28	22	577
2023	135	125	140	130	106	136	145	168	152	120	150	102	1609
2023	10	6	0	0	0	0	0	0	0	0	0	0	17
2022	51	46	70	43	44	33	50	61	51	47	38	46	580
2022	130	160	142	105	130	105	175	143	120	110	150	130	1600
2022	60	59	35	46	60	73	0	0	0	23	36	10	402
2021	17	18	20	44	48	76	48	67	87	47	59	80	611
2021	0	0	0	0	0	0	0	0	1.6	0	0	0	1.6
2021	114	151	142	133	135	135	140	142	158	134	130	121	1635
2021	0	16	27	52	30	26	55	42	53	55	40	40	437
2020	37	30	12	7	24	8	6	25	1	21	16	52	239
2020	0	0	0	0	0	0	0	0.4	0	0	0	0	0.4
2020	88	117	110	136	150	140	130	130	135	137	129	100	1502
2019	0	13	7	65	22	2	16	53	2	2	3	33	217
2019	0	0	0	0	0	0	0	0.5	0	0	0	0	0.5
2019	101	100	103	84	112	103	122	75	110	110	119	111	1250
2019	0	0	0	0	20	0	0	0	0	0	0	0	20
2018	2	17	12	8	9	3	4	39	0	32	20	34	180
2018	119	100	100	91	115	118	109	100	40	65	48	82	1088
2018	0	0	0	0	23	0	0	94	0	0	0	0	117
2017	0	0	0	1	0	0	11	0	0	0	4	9	24
2017	100	117	118	115	118	78	78	103	95	87	92	110	1212
2017	0	0	0	0	0	0	0	26	0	0	0	0	26
2016	3	0	5	0	0	0	2	0	1	0	0	3	15
2016	107	106	126	126	111	107	103	93	108	120	107	101	1314
2015	3	0	0	1	21	0	0	1	11	0	0	5	42
2015	0	0	0	0	0	0	0	0	0	1	0	0	1
2015	105	104	114	122	112	116	110	92	101	110	118	103	1307
2015	0	0	0	0	0	27	0	0	0	0	0	0	27
2014	0	0	5	4	0	1	1	0	0	2	0	0	13
2014	80	100	100	80	105	120	110	103	107	105	107	104	1221
2014	0	0	0	0	0	0	45	134	0	0	0	0	178
2013	78	86	58	36	91	90	88	102	106	106	90	90	1021
2013	0	0	0	0	0	0	0	57	0	0	0	0	57
2012	0	0	0	0	0	27	3	3	0	9	3	0	45
2012	68	57	58	84	45	74	90	74	95	71	80	65	860
2011	0	0	4	0	0	0	0	0	0	0	0	0	4
2011	55	0	10	72	73	64	74	72	92	75	92	76	756
2010	86	97	102	107	106	85	96	58	103	85	93	56	1073
2009	0	0	0	0	0	0	0	0	0.6	0	0	0	0.6
2009	77	84	72	100	65	96	95	100	119	89	104	92	1092
2009	0	0	0	0	0	0	6	23	0	0	0	0	30
2008	0	0	0	0	0	0	0	0	0	19	7	0	26
2008	57	58	64	45	50	60	70	36	98	103	92	77	810
2007	0	0	0	0	0	0	0	15	0	0	0	0	15
2007	15	45	45	56	47	36	58	70	67	75	64	17	595
2006	1.4	1.3	0	0	0	0	0	0	0	0	0	0	2.7
2006	40	35	25	36	54	37	25	37	40	15	17	25	387
2005	0	0	0	0	21	0	0	0	0	0	0	7	28

Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2
3.4mi, 1:01:30 Walk - General Walk back home with extra bag of shopping..... 1) 1mi - 18:42(18:42/mi) 74/92bpm [1384b/mi] 89cal 58/70rpm 2) 1mi - 18:31(18:31/mi) 90/103bpm [1667b/mi] 101cal 61/65rpm 3) 1mi - 17:46(17:46/mi) 90/110bpm [1599b/mi] 87cal 63/123rpm 4) 0.35mi - 6:31(18:40/mi) 84/98bpm [1568b/mi] 25cal 59/65rpm Add a comment 1mi, 18:00 Walk - General Extra bit of my morning walk added manually because I paused my Garmin at the pelican crossing and forgot to restart it til a mile down the road.🤦‍♀️😂 (time added an estimate). Add a comment 1.8mi, 31:36 Walk - General Walk to town with a bit missing because I paused my Garmin while waiting at a pedestrian crossing and forgot to restart it. 🤦‍♀️😂 1) 1mi - 17:20(17:20/mi) 68/85bpm [1179b/mi] 86cal 61/66rpm 2) 0.84mi - 14:16(16:59/mi) 76/92bpm [1291b/mi] 71cal 62/88rpm Add a comment	0mi, 10:00 Cross - Strength Band assisted pull up practice. Add a comment 0mi, 5:20 Cross - Strength 4 sets 20 press ups 27th Nov 2024, 8:01pm Autumnleaves wrote: Brilliant! 27th Nov 2024, 8:07pm Ness wrote: Thanks x Add a comment 0mi, 1:11:58 Cross - Strength Usual Wednesday Workout. Struggled with lateral_raise so switched to something else then went back to it later. 27th Nov 2024, 8:01pm Autumnleaves wrote: Good stuff :) 27th Nov 2024, 8:07pm Ness wrote: Thank you 😊 Add a comment 8mi, 1:31:03 Run - Long Run Morning run in the rain. Enjoyed that.... 1) 1mi - 11:23(11:23/mi) 131/148bpm [1490b/mi] 96cal 2) 1mi - 11:28(11:28/mi) 144/153bpm [1651b/mi] 97cal 3) 1mi - 11:19(11:19/mi) 149/159bpm [1687b/mi] 100cal 4) 1mi - 11:30(11:30/mi) 151/157bpm [1735b/mi] 108cal 5) 1mi - 11:21(11:21/mi) 150/155bpm [1702b/mi] 99cal 6) 1mi - 11:29(11:29/mi) 149/156bpm [1710b/mi] 95cal 7) 1mi - 11:17(11:17/mi) 153/159bpm [1727b/mi] 97cal 8) 1mi - 11:15(11:15/mi) 155/161bpm [1743b/mi] 103cal 9) 0mi - 3(10:37/mi) 154/155bpm [1635b/mi] 27th Nov 2024, 1:28pm Sigh wrote: Well done! 27th Nov 2024, 1:28pm geordiebells wrote: Well done Ness and yeah to enjoying a rainy run. 27th Nov 2024, 1:28pm Ness wrote: Thanks Sigh 😊 27th Nov 2024, 1:29pm Ness wrote: And thanks GG too! 27th Nov 2024, 1:30pm Jingle Jaks wrote: Nice, well done 👏 27th Nov 2024, 1:33pm Alice Navidad wrote: Well done! 27th Nov 2024, 1:35pm Autumnleaves wrote: Nice and steady :) 27th Nov 2024, 1:36pm Ness wrote: Thanks all! 😊 27th Nov 2024, 1:38pm Rosehip wrote: well done :) 27th Nov 2024, 1:40pm Ness wrote: Thanks 😊 27th Nov 2024, 5:48pm Raptors claws are coming to town wrote: Well done 😀 27th Nov 2024, 5:49pm Ness wrote: Thank you 😊 29th Nov 2024, 12:20pm WtnMel wrote: Well done .. 29th Nov 2024, 12:25pm Ness wrote: Thank you 😊 Add a comment	0.2mi, 4:13 Walk - General Cool down after my run. Add a comment 4mi, 42:57 Run - Progressive Brrr! 🥶That was cold! Good fun though! 1) 1mi - 11:26(11:26/mi) 119/135bpm [1360b/mi] 95cal 2) 1mi - 10:54(10:54/mi) 130/140bpm [1417b/mi] 101cal 3) 1mi - 10:33(10:33/mi) 126/136bpm [1330b/mi] 100cal 4) 1mi - 10:02(10:02/mi) 130/138bpm [1305b/mi] 100cal 28th Nov 2024, 7:33am geordiebells wrote: Excellent progressive pacing! 28th Nov 2024, 7:50am Sigh wrote: Well done, Ness! 28th Nov 2024, 7:56am Raptors claws are coming to town wrote: Well done 😀 28th Nov 2024, 8:06am Alice Navidad wrote: Good stuff! It’s really chilly out today x 28th Nov 2024, 8:12am Jingle Jaks wrote: Excellent, well done 👏 28th Nov 2024, 8:21am Autumnleaves wrote: Nicely progressive - was that to keep warm?? 28th Nov 2024, 8:26am Ness wrote: Thanks all. Partly to keep warm, AL. 😉😂 But also because I did an out and back route so on the way back I knew the paths weren't too icy so it was safe to pick up the pace. 28th Nov 2024, 11:18am AndyJ57 wrote: Well done! 28th Nov 2024, 11:35am Ness wrote: Thanks ☺️ Add a comment	0mi, 5:25 Cross - Strength 4 sets of 20 press ups. Add a comment 0mi, 1:07:54 Cross - Strength Usual Friday workout. Add a comment 0.9mi, 16:58 Walk - General Shopping trip with Mr Ness. Bought a Christmas tree and started the Xmas Day food shopping! 😯 Add a comment 3.7mi, 1:01:46 Walk - General Early morning Fetchpoint walk . Most of it by torchlight. Enjoyed that loads..... 1) 1mi - 16:09(16:09/mi) 88/110bpm [1421b/mi] 91cal 63/82rpm 2) 1mi - 17:09(17:09/mi) 87/109bpm [1492b/mi] 85cal 62/67rpm 3) 1mi - 16:48(16:48/mi) 81/101bpm [1361b/mi] 87cal 63/68rpm 4) 0.71mi - 11:40(16:29/mi) 82/111bpm [1352b/mi] 66cal 62/115rpm 29th Nov 2024, 8:31am Jingle Jaks wrote: Excellent 😁 29th Nov 2024, 8:51am Ness wrote: It was fun, Jaks, and seeing the sunrise was just lovely too. Add a comment	3.4mi, 52:30 Walk - General Fetchpoint bug squishing walk.... 1) 1mi - 15:19(15:19/mi) 106/120bpm [1624b/mi] 86cal 65/125rpm 2) 1mi - 15:25(15:25/mi) 110/120bpm [1697b/mi] 88cal 60/125rpm 3) 1mi - 15:28(15:28/mi) 110/120bpm [1701b/mi] 82cal 56/68rpm 4) 0.4mi - 6:17(15:45/mi) 116/123bpm [1828b/mi] 40cal 55/77rpm Add a comment 0mi, 10:00 Cross - Strength Band assisted pull ups Set 1 - warm up - purple and black band - 5 pull ups Set 2 - warm up - purple band - 3 pull ups Set 3 - warm up - black band - 3 pull ups Set 4 - warm up - yellow and red band - 3 pull ups Two sets of unassisted pull ups 3 in first set, 5 in the second set. One set of eccentrics (8) 30th Nov 2024, 6:20pm Autumnleaves wrote: Well done 👏 30th Nov 2024, 6:21pm Ness wrote: Thanks x Add a comment 0mi, 35:01 Cross - Strength Caroline Girvan Iron Series day 5... Timer on for 60 seconds per exercise with 30 seconds rest in between! PALMS UP CURL (2 x 5kg) - - PALMS UP CURL (2 x 5kg) DIAMOND PRESS (2 x 5kg) - - DIAMOND PRESS (2 x 5kg) Tricep DIPS - - Tricep DIPS WIDE CURLS (2 x 5kg) - - WIDE CURLS (2 x 5kg) TRICEP PRESS (2 x 5kg) - - TRICEP PRESS (2 x 5kg) SKULLCRUSHERS 1 x 8KG - - SKULLCRUSHERS 1 x 8kg HAMMER CURLS (2 x 5KG) - - HAMMER CURLS (2 x 5KG) ABS - straight on - no pauses STRAIGHT LEG REVERSE CRUNCH - 60 seconds BENT LEG REVERSE CRUNCH - 30 seconds LARGE ARC CRUNCH - 60 seconds CRUNCH - 30 seconds SMALL TUCK TO TOE TAP - 60 seconds SMALL TUCK - 30 seconds ALTERNATING TOE REACH - 60 seconds HEEL REACHES - 30 seconds ALTERNATING LEG LOWER - 60 seconds LEG LOWERS - 30 seconds PLANK SAW - 60 seconds FINISHER! 60/60 seconds TRICEP PUSH UPS 5KG ALTERNATING ROTATIONAL CURL! 30th Nov 2024, 5:32pm Autumnleaves wrote: Nice work 30th Nov 2024, 5:33pm Ness wrote: Thanks AL 😊 Add a comment 3.1mi, 29:47 Run - parkrun parkrun. Really enjoyed that..... 1) 1mi - 9:44(9:44/mi) 130/152bpm [1266b/mi] 98cal 2) 1mi - 9:30(9:30/mi) 148/157bpm [1407b/mi] 100cal 3) 1mi - 9:44(9:44/mi) 149/157bpm [1450b/mi] 100cal 4) 0.09mi - 48(8:48/mi) 151/155bpm [1328b/mi] 9cal (Official time 29:49) 30th Nov 2024, 11:59am EvilPixie wrote: Well done another good run 30th Nov 2024, 12:00pm Festive Flier wrote: Sub 30 but I'm sure sub 28 is achievable. 30th Nov 2024, 12:05pm Ness wrote: Thanks, both x Yes, I think so but I'm taking it a bit easier at the moment, FF. 30th Nov 2024, 12:12pm Festive Flier wrote: A speedier session once a week or fortnight won't do any harm and may save some conditioning when you start training for your next race. 30th Nov 2024, 12:25pm Raptors claws are coming to town wrote: Well done :) 30th Nov 2024, 12:26pm Ness wrote: Thanks x Good point, FF. 30th Nov 2024, 12:51pm Sigh wrote: Well done, Ness! 30th Nov 2024, 1:21pm Ness wrote: Thanks, Sigh 😊 30th Nov 2024, 1:33pm Autumnleaves wrote: Nicely done 30th Nov 2024, 1:35pm Ness wrote: Thanks 😊 30th Nov 2024, 2:30pm laterunner wrote: Well done. 30th Nov 2024, 4:45pm Ness wrote: Thank you 😊 Add a comment 1mi, 16:34 Walk - General Walk to keep warm before starting parkrun.... 1) 1mi - 16:32(16:32/mi) 94/114bpm [1554b/mi] 86cal 63/76rpm 2) 0mi - 2(14:35/mi) 85/86bpm [1239b/mi] 66/66rpm Add a comment 0.9mi, 10:36 Run - Warm Up Little warm up jog.... 1) 0.9mi - 10:36(11:45/mi) 129/143bpm [1515b/mi] 93cal Add a comment	6.4mi, 1:11:28 Run - Hill Work Fetchpoint bug squishing and a bit of hill work. Enjoyed that although it was tough getting up the hills after yesterday's parkrun.... 1) 1mi - 11:40(11:40/mi) 122/143bpm [1424b/mi] 102cal 2) 1mi - 10:53(10:53/mi) 128/145bpm [1394b/mi] 99cal 3) 1mi - 10:52(10:52/mi) 130/141bpm [1412b/mi] 91cal 4) 1mi - 11:19(11:19/mi) 135/149bpm [1528b/mi] 102cal 5) 1mi - 11:15(11:15/mi) 142/154bpm [1596b/mi] 105cal 6) 1mi - 11:19(11:19/mi) 137/152bpm [1551b/mi] 90cal 7) 0.4mi - 4:09(10:24/mi) 143/150bpm [1488b/mi] 34cal 1st Dec 2024, 8:04am EvilPixie wrote: Great start to December! 1st Dec 2024, 8:13am Ness wrote: Thanks, Pix x 1st Dec 2024, 8:21am Runningbauble21 wrote: Great work 👍 1st Dec 2024, 8:31am Jingle Jaks wrote: Well done 👏 1st Dec 2024, 9:03am Autumnleaves wrote: Definitely lumpy! Well done 1st Dec 2024, 9:07am Ness wrote: Thanks! 😊 1st Dec 2024, 9:11am Sigh wrote: Well done! 1st Dec 2024, 12:49pm Ness wrote: Thanks 😊 1st Dec 2024, 1:46pm Raptors claws are coming to town wrote: Well done 😀 1st Dec 2024, 1:55pm Ness wrote: Thank you x 1st Dec 2024, 5:15pm WtnMel wrote: Well done .. 1st Dec 2024, 5:16pm Ness wrote: Thank you 😊 Add a comment	0mi, 16:06 Cross - Strength Deadlifts. Done when Mr Ness was finished with the bar. Add a comment 0mi, 5:12 Cross - Strength Usual sets of press ups. Add a comment 0mi, 55:42 Cross - Strength Usual Monday workout but with deadlifts recorded separately because Mr Ness was using the deadlift bar again. 2nd Dec 2024, 4:29pm Autumnleaves wrote: Pffft!! ;) 2nd Dec 2024, 4:30pm Ness wrote: I know! 😂 Add a comment 4.6mi, 51:49 Run - Recovery Run Garmin training suggestion was recovery run so that's what I opted for (although not quite as slow as the suggested pace).... ) 1mi - 11:22(11:22/mi) 119/140bpm [1353b/mi] 96cal 2) 1mi - 11:15(11:15/mi) 128/140bpm [1440b/mi] 98cal 3) 1mi - 11:14(11:14/mi) 125/132bpm [1403b/mi] 97cal 4) 1mi - 11:10(11:10/mi) 128/135bpm [1430b/mi] 100cal 5) 0.6mi - 6:48(11:20/mi) 133/140bpm [1508b/mi] 62cal 2nd Dec 2024, 7:45am Raptors claws are coming to town wrote: Well done 😀 2nd Dec 2024, 7:46am Ness wrote: Thanks, Vrap, and hope you're feeling better soon x 2nd Dec 2024, 8:24am Jingle Jaks wrote: Well done Ness 👏 2nd Dec 2024, 8:26am Alice Navidad wrote: Good morning! Well run x 2nd Dec 2024, 8:33am Autumnleaves wrote: Morning :) 2nd Dec 2024, 9:07am Sigh wrote: Looks good, well done Ness! 2nd Dec 2024, 9:33am Ness wrote: Thanks and good morning,all! 😊 2nd Dec 2024, 10:47am WtnMel wrote: Out and about early - well done 2nd Dec 2024, 11:29am Ness wrote: Thanks! I do like to be out and about early if possible. :) Add a comment
Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9
3.4mi, 54:52 Walk - General A Fetchpoint bug squishing walk. To get the bug I missed on this morning's walks. Add a comment 3.4mi, 58:58 Walk - General Shopping and then return journey back home.... ) 1mi - 18:18(18:18/mi) 67/94bpm [1226b/mi] 92cal 59/65rpm 2) 1mi - 17:30(17:30/mi) 74/98bpm [1295b/mi] 102cal 61/68rpm 3) 1mi - 17:07(17:07/mi) 66/79bpm [1129b/mi] 85cal 62/66rpm 4) 0.35mi - 6:03(17:25/mi) 65/74bpm [1132b/mi] 25cal 60/65rpm Add a comment 3mi, 49:34 Walk - General Walk to town to get breakfast.... 1) 1mi - 16:53(16:53/mi) 82/102bpm [1384b/mi] 90cal 62/83rpm 2) 1mi - 16:47(16:47/mi) 83/102bpm [1393b/mi] 82cal 62/71rpm 3) 0.96mi - 15:55(16:30/mi) 81/97bpm [1336b/mi] 76cal 63/71rpm Add a comment	0mi, 12:00 Cross - Strength Usual sets of band assisted pull ups. Pls one set of eccentrics and one set of unassisted pull ups (3). Feeling stronger. 4th Dec 2024, 5:21pm Autumnleaves wrote: That's good x 4th Dec 2024, 5:35pm Ness wrote: Thanks x Add a comment 0mi, 5:53 Cross - Strength 4 sets of 20 press ups. Technique was a bit off today. Had to have an extra brief pause in the third set. Add a comment 0mi, 1:12:34 Cross - Strength Usual Wednesday Workout. Miscounted the number of side bends I did so did an extra set later. Add a comment 2.9mi, 32:14 Run - General Few extra miles to make a decent total for the morning.... 1) 1mi - 10:54(10:54/mi) 140/149bpm [1526b/mi] 101cal 2) 1mi - 11:06(11:06/mi) 141/147bpm [1566b/mi] 99cal 3) 0.88mi - 10:14(11:37/mi) 140/150bpm [1627b/mi] 91cal 4th Dec 2024, 9:20am geordiebells wrote: good total! 4th Dec 2024, 9:25am Ness wrote: Thanks x 4th Dec 2024, 9:57am Jingle Jaks wrote: Nice, well done 👏 4th Dec 2024, 10:08am laterunner wrote: That adds up to a good distance 4th Dec 2024, 12:24pm Ness wrote: Thanks x Add a comment 3.1mi, 32:14 Run - General An attempt at speedwork. Was going to do laps of the recreation ground but rapidly got bored with it. Will look at one of my other routes for winter speedwork.... 1) 1mi - 10:18(10:18/mi) 142/149bpm [1463b/mi] 101cal 2) 1mi - 10:35(10:35/mi) 144/150bpm [1524b/mi] 103cal 3) 1mi - 10:06(10:06/mi) 144/149bpm [1454b/mi] 89cal 4) 0.11mi - 1:05(10:06/mi) 146/149bpm [1474b/mi] 10cal 5) 0.02mi - 11(10:25/mi) 143/144bpm [1490b/mi] 1cal 4th Dec 2024, 9:13am Sigh wrote: Well done; you need a bigger rec ground for that! 4th Dec 2024, 9:15am Ness wrote: Thanks. True, Sigh! And one that's better lit!🤪😂 4th Dec 2024, 9:19am Sigh wrote: :-) 4th Dec 2024, 9:19am geordiebells wrote: Good luck finding a better route. It is hard I have a road I do mine on but I still have roads to cross which makes it slow if mistimed 4th Dec 2024, 9:55am Jingle Jaks wrote: Well done 👏 4th Dec 2024, 12:43pm Ness wrote: Thanks x 4th Dec 2024, 5:19pm Autumnleaves wrote: Definitely tough in winter 4th Dec 2024, 5:35pm Ness wrote: Yes it is. Hopefully there'll be better conditions at parkrun in the few Saturdays before I relocate for winter training! 😉 Add a comment 2mi, 22:46 Run - General Warm up which included a bit of fetchpoint bug squishing... 1) 1mi - 11:33(11:33/mi) 127/145bpm [1466b/mi] 99cal 2) 1mi - 11:11(11:11/mi) 142/151bpm [1589b/mi] 103cal 3) 0.01mi - 3(7:57/mi) 144/145bpm [1145b/mi] Add a comment	5mi, 53:45 Run - General General amble with a cool down mile at the end.... 1) 1mi - 10:36(10:36/mi) 132/140bpm [1400b/mi] 88cal 2) 1mi - 10:35(10:35/mi) 139/149bpm [1471b/mi] 99cal 3) 1mi - 10:37(10:37/mi) 142/147bpm [1508b/mi] 100cal 4) 1mi - 10:32(10:32/mi) 147/153bpm [1549b/mi] 99cal 5) 1mi - 11:23(11:23/mi) 148/160bpm [1685b/mi] 105cal 5th Dec 2024, 7:49am Jingle Jaks wrote: Well done 👏 5th Dec 2024, 8:04am Nana Gill wrote: Nice. Well done. I’m still in bed 😱 5th Dec 2024, 8:13am Raptors claws are coming to town wrote: Well done 😀 5th Dec 2024, 8:26am Ness wrote: Thanks all 😊 5th Dec 2024, 8:27am geordiebells wrote: Well done, I thought about going out in the dark and dampness but then did Xmas shopping online and plotting instead. 5th Dec 2024, 8:28am Ness wrote: Thanks GG. Sounds like a good use of the time. Hope you're adjusting well to the clock change after all your traveling. 5th Dec 2024, 8:58am laterunner wrote: Out early again. Good work. 5th Dec 2024, 8:58am Ness wrote: Thank you 5th Dec 2024, 8:58am Sigh wrote: Nice, well done! 5th Dec 2024, 9:01am Ness wrote: Thanks 😊 5th Dec 2024, 5:41pm WtnMel wrote: On the early shift again I see - well done. 5th Dec 2024, 6:26pm Ness wrote: I was, yes. Thank you! 😊 Add a comment 1mi, 11:37 Run - Warm Up Warm up. Add a comment	0mi, 5:02 Cross - Strength 4 sets of 20. Done as complete sets today. No pauses. Better. Add a comment 0mi, 1:13:04 Cross - Strength Usual sets of weight training. 6th Dec 2024, 4:39pm Autumnleaves wrote: Happy Friday :) 6th Dec 2024, 4:39pm Ness wrote: Thanks x Add a comment 3.9mi, 1:08:08 Walk - General Fetchpoint bug squishing walk.... 1) 1mi - 17:08(17:08/mi) 91/108bpm [1560b/mi] 105cal 62/69rpm 2) 1mi - 17:18(17:18/mi) 83/107bpm [1436b/mi] 90cal 63/68rpm 3) 1mi - 17:15(17:15/mi) 66/80bpm [1139b/mi] 83cal 62/66rpm 4) 0.88mi - 16:26(18:42/mi) 66/82bpm [1234b/mi] 68cal 55/68rpm 6th Dec 2024, 3:16pm Nana Gill wrote: Nice and brisk. Hope the bug squish was successful 👍 6th Dec 2024, 3:44pm Ness wrote: It was fortunately. Thanks 😊 Add a comment	3mi, 48:41 Walk - General Fetchpoint bug squishing walk in the storm.... 1) 1mi - 15:45(15:45/mi) 106/121bpm [1670b/mi] 90cal 64/125rpm 2) 1mi - 16:11(16:11/mi) 109/122bpm [1763b/mi] 85cal 61/68rpm 3) 1mi - 16:12(16:12/mi) 115/129bpm [1864b/mi] 93cal 62/75rpm 4) 0.03mi - 33(15:50/mi) 114/116bpm [1804b/mi] 3cal 56/67rpm 7th Dec 2024, 5:44pm Autumnleaves wrote: That's very dedicated! 7th Dec 2024, 5:50pm Ness wrote: It's motivated me to get out and walk a little bit more recently. 8th Dec 2024, 4:49pm Nana Gill wrote: Same for me 🙄. Must be mad! 8th Dec 2024, 5:17pm Ness wrote: 😉😁 Add a comment 0mi, 10:00 Cross - Strength Band assisted pull ups Set 1 - warm up - purple and black band - 5 pull ups Set 2 - warm up - purple band - 3 pull ups Set 3 - warm up - black band - 3 pull ups Set 4 - warm up - yellow and red band - 3 pull ups Two sets of unassisted pull ups 4 in first set, 4 in the second set. One set of eccentrics (8) Add a comment 0mi, 35:02 Cross - Strength CG day 6... 30 min quad workout dumbbell legs CLOSER STANCE LUNGES 8KG CLOSER STANCE LUNGES 8KG CLOSER STANCE LUNGES 8KG CLOSER STANCE LUNGES 8KG HEEL ELEVATED SQUATS slow eccentric 8KG HEEL ELEVATED SQUATS slow eccentric 8KG HEEL ELEVATED SQUATS slow eccentric 14KG BAR HEEL ELEVATED SQUATS slow eccentric 14KG BAR BULGARIAN LUNGES 8KG BULGARIAN LUNGES 8KG SLOW LOWER 8KG SLOW LOWER 8KG BODYWEIGHT HALF SQUAT BODYWEIGHT HALF SQUAT GOBLET SQUAT 8KG GOBLET SQUAT 8KG ELEVATED BODY WEIGHT SQUATS [pleased with this because I managed the Bulgarian lunges. Couldn't do them last time I tried.] 7th Dec 2024, 5:39pm Autumnleaves wrote: Nice :) 7th Dec 2024, 5:42pm Ness wrote: Thanks :) Add a comment 0.3mi, 5:00 Walk - General Getting more windy so I decided to walk the last bit home. 1) 0.29mi - 5:00(17:27/mi) 116/125bpm [2024b/mi] 34cal 60/67rpm Add a comment 0.4mi, 3:58 Run - Warm Down Cool down after my run. 1) 0.36mi - 3:58(11:09/mi) 139/150bpm [1550b/mi] 35cal Add a comment 3.2mi, 30:29 Run - Tempo Attempt at a 5k tempo session as a substitute for parkrun. Apologies to those playing the new Fetch game. Don't think I improved my current benchmark time for 5k. Enjoyed the run though..... 1) 1mi - 9:20(9:20/mi) 143/153bpm [1334b/mi] 87cal 2) 1mi - 9:44(9:44/mi) 150/155bpm [1460b/mi] 98cal 3) 1mi - 9:48(9:48/mi) 150/157bpm [1471b/mi] 99cal 4) 0.11mi - 1:07(10:24/mi) 151/156bpm [1570b/mi] 12cal 5) 0.05mi - 30(10:37/mi) 153/155bpm [1625b/mi] 5cal Edit - it did improve it slightly. 😁 7th Dec 2024, 8:46am Rosehip wrote: well done :) 5k point to point in the right direction might have given you a bigger improvement today :) 7th Dec 2024, 8:55am Ness wrote: Thanks, Rosehip. Yes. I didn't choose the best route. Trying to stay sheltered from the gusty winds. Hopefully parkrun will be back on schedule next week and I can improve it there. 🤞 7th Dec 2024, 8:59am Nana Gill wrote: Well done. I don’t think I’ll be outside today 😱 7th Dec 2024, 9:03am Ness wrote: Thanks, Nana Gill. Good idea. Stay safe x 7th Dec 2024, 9:11am geordiebells wrote: Well done ness 7th Dec 2024, 9:17am Ness wrote: Thanks, GG x 7th Dec 2024, 9:54am Sigh wrote: Well done! 7th Dec 2024, 10:13am Ness wrote: Thanks x 7th Dec 2024, 10:13am Jingle Jaks wrote: Well done 👏 7th Dec 2024, 10:14am Ness wrote: Thanks x 7th Dec 2024, 10:19am AndyJ57 wrote: Well done, in this storm, I won't be running today 7th Dec 2024, 10:20am Nord Rundeer 🦌 wrote: Well done for getting out. I didn’t bet on you :) 7th Dec 2024, 10:24am Ness wrote: Thanks both! Good idea, Andy. I think the southern regions are being more badly hit than here. Stay safe. 7th Dec 2024, 10:43am Autumnleaves wrote: Good stuff x Add a comment 0.5mi, 5:47 Run - Warm Up Warm up... 1) 0.5mi - 5:47(11:34/mi) 134/145bpm [1550b/mi] 57cal Add a comment	0.3mi, 4:30 Walk - General Cool down 1) 0.26mi - 4:30(17:04/mi) 114/135bpm [1946b/mi] 31cal 60/67rpm Add a comment 4mi, 43:39 Run - General Weather forecast says it's going to stay windy for much of today so opted for a shorter run than scheduled. Will do the missed miles tomorrow when it'll hopefully be a bit calmer. Enjoyed the miles I did though.... 1) 1mi - 10:56(10:56/mi) 126/143bpm [1377b/mi] 96cal 2) 1mi - 11:07(11:07/mi) 129/154bpm [1433b/mi] 98cal 3) 1mi - 11:11(11:11/mi) 127/136bpm [1421b/mi] 96cal 4) 1mi - 10:22(10:22/mi) 141/152bpm [1462b/mi] 99cal 8th Dec 2024, 7:56am Jingle Jaks wrote: Glad you enjoyed them, well done 👏 8th Dec 2024, 7:58am Ness wrote: Thanks 😊 8th Dec 2024, 7:59am Raptors claws are coming to town wrote: Well done 😀 8th Dec 2024, 8:08am Ness wrote: Thanks 😊 8th Dec 2024, 8:35am ItsBeginningToLookALotLikeIdris wrote: Well done 😊 8th Dec 2024, 8:38am Ness wrote: Thanks 😊 8th Dec 2024, 8:44am Sigh wrote: Good decision, and a nice run! 8th Dec 2024, 8:53am Ness wrote: Thanks 😊 8th Dec 2024, 9:01am Autumnleaves wrote: Nice work 8th Dec 2024, 9:19am Ness wrote: Thank you 8th Dec 2024, 9:34am Alice Navidad wrote: Well done Ness. 8th Dec 2024, 9:37am Ness wrote: Thanks 😊 8th Dec 2024, 10:44am Rosehip wrote: well done :) 8th Dec 2024, 11:11am Runningbauble21 wrote: Well done, I'm not trying to run today, not sure I'd record any distance at all 😂 8th Dec 2024, 11:13am geordiebells wrote: Well done there’s nothing that would get me out there today. 8th Dec 2024, 12:14pm Ness wrote: Thanks x [Think other areas are getting worse than here. That said its also pouring with rain here now so glad I got out early!] 8th Dec 2024, 4:50pm Nana Gill wrote: Well done. 👌 8th Dec 2024, 5:07pm Ness wrote: Thanks x 8th Dec 2024, 7:00pm AndyJ57 wrote: Well done 8th Dec 2024, 7:03pm Ness wrote: Thanks 😊 Add a comment	0mi, 16:30 Cross - Strength Deadlifts. Completed at the end of my weight training session because that does seem to be working better. Add a comment 0mi, 5:06 Cross - Strength 4 sets of 20 press ups. Took slightly longer breaks between sets buy was able to do sets with slightly better form. Happy with that. Add a comment 0mi, 53:19 Cross - Strength Usual Monday workout. 9th Dec 2024, 4:30pm Autumnleaves wrote: Good work :) 9th Dec 2024, 4:37pm Ness wrote: Thank you x Add a comment 6.5mi, 1:15:19 Run - Easy Was feeling very below par this morning but stuck at it. Felt better towards the end of the run..... 1) 1mi - 11:43(11:43/mi) 137/151bpm [1605b/mi] 99cal 2) 1mi - 11:29(11:29/mi) 149/158bpm [1710b/mi] 102cal 3) 1mi - 11:49(11:49/mi) 152/164bpm [1795b/mi] 105cal 4) 1mi - 11:40(11:40/mi) 154/160bpm [1796b/mi] 101cal 5) 1mi - 11:21(11:21/mi) 157/162bpm [1783b/mi] 99cal 6) 1mi - 11:36(11:36/mi) 158/165bpm [1832b/mi] 103cal 7) 0.5mi - 5:42(11:22/mi) 162/171bpm [1841b/mi] 54cal 9th Dec 2024, 8:37am EvilPixie wrote: Well done 9th Dec 2024, 8:39am Sigh wrote: Hope you feel okay for the rest of the day. too. Well done for getting the miles in. 9th Dec 2024, 8:39am Alice Navidad wrote: Great run! Hope it’s lifted the spirits! X 9th Dec 2024, 8:55am Autumnleaves wrote: Oh dear - hope you feel better soon x 9th Dec 2024, 9:12am geordiebells wrote: well done, hope you're feeling ok and back to your usual Ness-ness soon 9th Dec 2024, 9:14am Jingle Jaks wrote: Hope you’re back to your normal cheery self soon. Take care. Well done on your run. 9th Dec 2024, 9:15am Raptors claws are coming to town wrote: Well done :) I hope you feel better soon. Maybe you need a month of sunshine. 9th Dec 2024, 9:22am Ness wrote: Thanks all. x Definitely, Vrap! x 9th Dec 2024, 9:39am Rosehip wrote: well done :) 9th Dec 2024, 9:50am Ness wrote: Thanks x 9th Dec 2024, 10:22am AndyJ57 wrote: Good miles, well done 9th Dec 2024, 12:05pm Ness wrote: Thank you 😊 9th Dec 2024, 3:33pm WtnMel wrote: Well done for keeping on keeping on :) 9th Dec 2024, 4:37pm Ness wrote: Thanks 😊 Add a comment
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3.2mi, 53:15 Walk - General Fetchpoint bug squishing walk... 1) 1mi - 17:03(17:03/mi) 91/111bpm [1552b/mi] 87cal 62/76rpm 2) 1mi - 16:51(16:51/mi) 85/98bpm [1432b/mi] 81cal 63/118rpm 3) 1mi - 16:51(16:51/mi) 88/104bpm [1483b/mi] 82cal 61/70rpm 4) 0.15mi - 2:30(16:38/mi) 102/112bpm [1697b/mi] 16cal 63/66rpm Add a comment 0.9mi, 23:05 Walk - General Need to edit cos I forgot to press stop when I got in the car in the M&S car park and someone wanted my space! 🙄 Add a comment	0mi, 12:00 Cross - Strength Usual sets of band assisted pull ups. Pls one set of eccentrics and one set of unassisted pull ups (3). Add a comment 0mi, 5:34 Cross - Strength 4 sets of 20 press ups. Rest of about 45 seconds between sets. Add a comment 0mi, 1:12:59 Cross - Strength Usual Wednesday Workout except I planned to do an extra set of calf raises but might have done 2 sets extra by mistake! 🙄 11th Dec 2024, 4:36pm Autumnleaves wrote: So easy to lose track!! 11th Dec 2024, 6:14pm Ness wrote: Yes. But I need to be careful. Don't want to risk straining my calf before the holiday. Add a comment 0.3mi, 4:08 Walk - General Walk to the shops to get groceries for mum. Add a comment 8mi, 1:30:51 Run - Long Run Longer run done. Felt a bit more positive today.... 1) 1mi - 11:51(11:51/mi) 123/136bpm [1457b/mi] 103cal 2) 1mi - 10:55(10:55/mi) 125/136bpm [1364b/mi] 89cal 3) 1mi - 11:07(11:07/mi) 133/150bpm [1477b/mi] 100cal 4) 1mi - 11:20(11:20/mi) 137/145bpm [1553b/mi] 103cal 5) 1mi - 11:35(11:35/mi) 134/139bpm [1552b/mi] 95cal 6) 1mi - 11:12(11:12/mi) 133/137bpm [1489b/mi] 92cal 7) 1mi - 11:20(11:20/mi) 133/145bpm [1508b/mi] 95cal 8) 1mi - 11:31(11:31/mi) 137/154bpm [1579b/mi] 103cal 11th Dec 2024, 7:50am Raptors claws are coming to town wrote: Well done 😀 11th Dec 2024, 7:54am Runningbauble21 wrote: Great run, well done 11th Dec 2024, 7:58am Ness wrote: Thanks x 11th Dec 2024, 8:58am Sigh wrote: Excellent, well done! 11th Dec 2024, 9:00am Alice Navidad wrote: Well done 👏 11th Dec 2024, 9:11am Autumnleaves wrote: Glad you're feeling better x 11th Dec 2024, 10:26am Jingle Jaks wrote: Well done Ness 👏 11th Dec 2024, 12:26pm Ness wrote: Thanks x 11th Dec 2024, 12:38pm AndyJ57 wrote: Well done, great pacing too 11th Dec 2024, 1:02pm Ness wrote: Thanks 😊 12th Dec 2024, 12:37pm Nana Gill wrote: Excellent 👌 12th Dec 2024, 4:57pm Ness wrote: Thanks 😊 Add a comment	5.5mi, 1:01:12 Run - General 60 min amble round. Enjoyed that... 1) 1mi - 11:35(11:35/mi) 126/142bpm [1460b/mi] 105cal 2) 1mi - 11:19(11:19/mi) 133/145bpm [1505b/mi] 99cal 3) 1mi - 10:41(10:41/mi) 134/142bpm [1433b/mi] 91cal 4) 1mi - 10:53(10:53/mi) 139/149bpm [1514b/mi] 101cal 5) 1mi - 11:02(11:02/mi) 141/149bpm [1556b/mi] 104cal 6) 0.5mi - 5:41(11:18/mi) 145/157bpm [1638b/mi] 53cal 12th Dec 2024, 7:43am Jingle Jaks wrote: Lovely, well done 👏 12th Dec 2024, 7:46am Mrs Jigs (Luverlylegs) wrote: Nice 👍 12th Dec 2024, 7:59am Sigh wrote: Well 12th Dec 2024, 7:59am Sigh wrote: ...done! (mouse jumped) 12th Dec 2024, 8:25am Ness wrote: Thanks 😊 12th Dec 2024, 8:28am Autumnleaves wrote: Morning Ness :) 12th Dec 2024, 8:30am Ness wrote: Good morning, AL. 😊 12th Dec 2024, 8:37am Raptors claws are coming to town wrote: Well done 😀 12th Dec 2024, 8:41am geordiebells wrote: Excellent. I also need to find my inner Ness my mojo has done one. 12th Dec 2024, 8:56am Ness wrote: Thanks Vrap x Hope you find your mojo, GG x 13th Dec 2024, 1:33am tipsku wrote: Well done, sounds nice 13th Dec 2024, 6:32am Ness wrote: Thanks x Add a comment	0mi, 5:31 Cross - Strength Usual sets of press ups. 4 sets, 20 reps. Add a comment 0mi, 1:13:27 Cross - Strength Usual Friday workout. Add a comment 0mi, 1:04 Cross - Fetchmas Day 1 of 12 days of Fetchmas. 13th Dec 2024, 10:44am EvilPixie wrote: Fetchmas? There is a Fetchmas option! 13th Dec 2024, 10:45am EvilPixie wrote: Although by day 12 it may feel like a boot camp 😂 13th Dec 2024, 10:48am Ness wrote: Don't think so Pix. Could be wrong. I just log it as "boot camp", which is a category I don't use but it makes it easier to distinguish from my other training. 13th Dec 2024, 10:49am Ness wrote: Ah sorry. I didn't know that there was a Fetchmas option. Excuse my typo 13th Dec 2024, 10:50am Ness wrote: Found it now. Thanks x 13th Dec 2024, 10:55am EvilPixie wrote: 😁 Add a comment 3.6mi, 1:00:45 Walk - General Lovely morning walk.... 1) 1mi - 16:55(16:55/mi) 89/117bpm [1506b/mi] 94cal 63/71rpm 2) 1mi - 16:49(16:49/mi) 89/103bpm [1497b/mi] 86cal 64/68rpm 3) 1mi - 16:43(16:43/mi) 94/113bpm [1571b/mi] 93cal 64/69rpm 4) 0.61mi - 10:18(16:50/mi) 93/111bpm [1565b/mi] 52cal 63/68rpm Add a comment	0mi, 1:32 Cross - Fetchmas Day 2 of the 12 days of fetchmas. Hard work! Add a comment 4mi, 40:48 Run - General Had planned to do a fetchpointing walk but after I dropped Christmas cards off at the post office I decided it was too cold for walking and opted to run instead.... 1) 1mi - 9:59(9:59/mi) 142/160bpm [1417b/mi] 100cal 2) 1mi - 10:22(10:22/mi) 144/159bpm [1493b/mi] 98cal 3) 1mi - 9:58(9:58/mi) 147/152bpm [1465b/mi] 92cal 4) 1mi - 10:27(10:27/mi) 151/157bpm [1579b/mi] 107cal 14th Dec 2024, 6:19pm Raptors claws are coming to town wrote: Bonus! Well done :) 14th Dec 2024, 6:20pm Ness wrote: Thanks x 14th Dec 2024, 6:34pm Sigh wrote: Good decision! 14th Dec 2024, 6:50pm Ness wrote: Thanks 😊 14th Dec 2024, 7:23pm geordiebells wrote: Excellent 14th Dec 2024, 7:48pm Ness wrote: Thanks x 14th Dec 2024, 8:02pm Festive Flier wrote: A double run day, well done. 14th Dec 2024, 8:08pm Ness wrote: Thanks, FF. It was intentional but worked out quite well! 😊 14th Dec 2024, 10:38pm Ness wrote: wasn't even! 🙄 14th Dec 2024, 10:52pm Nana Gill wrote: Hope you got all the bugs! 👌 15th Dec 2024, 6:28am Ness wrote: I did! Thanks x 15th Dec 2024, 5:10pm WtnMel wrote: Good call to do a run instead of a walk - even with three layers, I thought it was cold on my way to pay for our weekend papers. Add a comment 0.4mi, 6:10 Walk - General Walk to the post office to post Christmas cards. ) 0.37mi - 6:10(16:41/mi) 109/123bpm [1819b/mi] 41cal 61/66rpm Add a comment 0mi, 12:00 Cross - Strength Band assisted pull ups Set 1 - warm up - purple and black band - 5 pull ups Set 2 - warm up - purple band - 3 pull ups Set 3 - warm up - black band - 3 pull ups Set 4 - warm up - yellow and red band - 3 pull ups Two sets of unassisted pull ups 5 in first set, 5 in the second set. One set of eccentrics (8) Add a comment 0mi, 33:01 Cross - Strength Caroline Girvan Iron Series day 7. Will add weights etc for record later. Enjoyed that a lot. Edit... CG day 7... 30 min shoulders and triceps.... SHOULDER PRESS 8kgs SHOULDER PRESS 8kgs ARNOLD PRESS 5kgs ARNOLD PRESS 5kgs FACE PULLS 10kgs FACE PULLS 10kgs ALTERNATING LATERAL RAISES 3kg ALTERNATING LATERAL RAISES 3kg UPRIGHT ROWS 5kgs UPRIGHT ROWS 5kgs TATE PRESS 5kgs TATE PRESS 5kgs SKULLCRUSHERS 8kgs SKULLCRUSHERS 8kgs SHOULDER CRUSHERS 5kgs SHOULDER CRUSHERS 5kgs OVERHEAD EXTENSIONS single 8kg OVERHEAD EXTENSIONS single 8kg FINISHERS 3kg Add a comment 3.1mi, 30:06 Run - parkrun parkrun. Enjoyed that a lot but got caught up in congestion in first lap so slower than I hoped for..... 1) 1mi - 9:59(9:59/mi) 144/157bpm [1438b/mi] 99cal 2) 1mi - 9:46(9:46/mi) 151/158bpm [1475b/mi] 99cal 3) 1mi - 9:35(9:35/mi) 151/159bpm [1447b/mi] 100cal 4) 0.09mi - 46(8:56/mi) 156/159bpm [1394b/mi] 9cal 14th Dec 2024, 12:14pm Jingle Jaks wrote: Nice, well done 👏 14th Dec 2024, 12:20pm Jingle Jaks wrote: Excellent, well done Ness 👏 14th Dec 2024, 12:27pm geordiebells wrote: A good run though well done 14th Dec 2024, 12:59pm Ness wrote: Thanks x 14th Dec 2024, 1:03pm Sigh wrote: Well done! 14th Dec 2024, 1:05pm Ness wrote: Thanks 😊 14th Dec 2024, 1:36pm Raptors claws are coming to town wrote: Well done :) 14th Dec 2024, 1:37pm Ness wrote: Thanks 😊 14th Dec 2024, 10:51pm Nana Gill wrote: I’d be over the moon with that! Well done 👍 15th Dec 2024, 6:27am Ness wrote: Thanks x Add a comment 1mi, 23:33 Walk - General Course set up. Putting out signs etc for parkrun.... 1) 1mi - 23:30(23:30/mi) 75/109bpm [1762b/mi] 95cal 46/80rpm 2) 0mi - 3(13:08/mi) 75/75bpm [985b/mi] 61/62rpm 14th Dec 2024, 12:13pm Jingle Jaks wrote: Well done 👏 14th Dec 2024, 12:59pm Ness wrote: Thanks x Add a comment	0mi, 1:51 Cross - Fetchmas ♫♪ On the third day of Fetchmas, FlyingScotsman gave to thee... ♫♪ 3 Pressups 2 christmas lunges ♫♪And a 1 minute wall sit for a fetchie ♫♪ That was hard work straight after my run. Will save it til the afternoon tomorrow. Add a comment 5.9mi, 1:06:35 Run - Recovery Run Legs feeling tired after yesterday's parkrun etc. Enjoyed it though.... 1) 1mi - 11:39(11:39/mi) 119/132bpm [1387b/mi] 92cal 2) 1mi - 11:10(11:10/mi) 128/141bpm [1429b/mi] 98cal 3) 1mi - 11:20(11:20/mi) 131/147bpm [1484b/mi] 98cal 4) 1mi - 11:04(11:04/mi) 130/143bpm [1438b/mi] 92cal 5) 1mi - 11:00(11:00/mi) 131/140bpm [1440b/mi] 93cal 6) 0.9mi - 10:23(11:30/mi) 137/147bpm [1576b/mi] 90cal 15th Dec 2024, 8:56am Jingle Jaks wrote: Well done 👏 15th Dec 2024, 8:58am Ness wrote: Thanks x 15th Dec 2024, 9:18am Raptors claws are coming to town wrote: Well done 😀 15th Dec 2024, 9:19am Ness wrote: Thanks 😊 15th Dec 2024, 9:42am Sigh wrote: Well run, Ness. 15th Dec 2024, 9:43am Ness wrote: Thanks, Sigh 😊 15th Dec 2024, 11:06am Autumnleaves wrote: That's a long recovery run ;) 15th Dec 2024, 11:20am Ness wrote: Too long really! I got carried away chasing a fetchpoint bug! 🤪😂Legs are just too achy for me to do any housework now!😂 15th Dec 2024, 12:59pm Autumnleaves wrote: Silver linings :) 15th Dec 2024, 1:21pm Ness wrote: :) 15th Dec 2024, 2:58pm AndyJ57 wrote: Nice, now time for a rest - housework will still be there tomorrow :) 15th Dec 2024, 3:32pm Ness wrote: True. It will be! I'm having a relaxing afternoon. Thanks 😊 Add a comment	0mi, 2:16 Cross - Fetchmas ♫♪ On the fourth day of Fetchmas, FlyingScotsman gave to thee... ♫♪ 4 jumping jacks 3 Pressups 2 christmas lunges ♫♪And a 1 minute wall sit for a fetchie ♫♪ Add a comment 0mi, 16:03 Cross - Strength Usual deadlift sets. Felt strong. Add a comment 0mi, 6:27 Cross - Strength Usual sets of press ups. Add a comment 0mi, 55:28 Cross - Strength Usual Monday workout. 16th Dec 2024, 6:41pm Autumnleaves wrote: Well done :) 16th Dec 2024, 6:49pm Ness wrote: Thanks x Add a comment 4mi, 45:48 Run - Easy Opted for a gentle paced one this morning. Saving my legs for the weights work I'm going to do later..... 1) 1mi - 11:44(11:44/mi) 120/134bpm [1407b/mi] 102cal 2) 1mi - 11:19(11:19/mi) 127/133bpm [1438b/mi] 99cal 3) 1mi - 11:09(11:09/mi) 126/134bpm [1406b/mi] 92cal 4) 1mi - 11:34(11:34/mi) 132/139bpm [1526b/mi] 106cal 16th Dec 2024, 7:55am Jingle Jaks wrote: Well done 👏 16th Dec 2024, 8:02am Ness wrote: Thanks 😊 16th Dec 2024, 8:07am Rosehip wrote: well done :) 16th Dec 2024, 8:30am geordiebells wrote: Morning Ness and well done 16th Dec 2024, 8:36am Autumnleaves wrote: Good morning :) 16th Dec 2024, 8:42am Nana Gill wrote: Good -well done. 16th Dec 2024, 8:43am Sigh wrote: Nice, well done. 16th Dec 2024, 8:48am Ness wrote: Good morning, all, and thanks!😊 16th Dec 2024, 9:05am Raptors claws are coming to town wrote: Well done 😀 16th Dec 2024, 9:30am Ness wrote: Thanks 😊 16th Dec 2024, 10:13am WtnMel wrote: Nicely done .. and out an hour before I woke up ;) 16th Dec 2024, 10:46am Ness wrote: Thanks. It was about an hour before Mr Ness woke up too! 😉😂 Add a comment
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0mi, 5:22 Cross - Fetchmas ♫♪ On the fifth day of Fetchmas, FlyingScotsman gave to thee... ♫♪ 5*30s festive planks 4 Jumping Jacks 3 Pressups 2 christmas lunges ♫♪And a 1 minute wall sit for a fetchie ♫♪ Found the planks hard work so had a little rest between them. Will hopefully get better with practice. Add a comment 4mi, 1:10:27 Walk - General Early morning Fetchpoint walk. Very nice apart from having a young lad in a BMW reverse across the pavement in front of me. He did open his car window and apologise profusely afterwards..... 1) 1mi - 18:04(18:04/mi) 89/110bpm [1608b/mi] 96cal 62/67rpm 2) 1mi - 17:42(17:42/mi) 87/110bpm [1540b/mi] 92cal 62/66rpm 3) 1mi - 17:16(17:16/mi) 97/126bpm [1675b/mi] 91cal 61/65rpm 4) 1mi - 17:25(17:24/mi) 115/135bpm [2002b/mi] 99cal 62/66rpm 17th Dec 2024, 9:13am Sigh wrote: At least the apology slightly dilutes his proving of the stereotype! 17th Dec 2024, 9:15am Ness wrote: Yes! I was thinking he was about to hurl abuse at me so the apology was at least a pleasant surprise. 17th Dec 2024, 3:39pm WtnMel wrote: A BMW driver apologising? That's a first .. 17th Dec 2024, 4:16pm Ness wrote: I know! 😂 18th Dec 2024, 10:10am geordiebells wrote: eek Add a comment	0mi, 5:36 Cross - Fetchmas ♫♪ On the sixth day of Fetchmas, FlyingScotsman gave to thee... ♫♪ 6 New Year targets/good deeds 5*30s Festive Planks 4 Jumping Jacks 3 Pressups 2 christmas lunges ♫♪And a 1 minute wall sit for a fetchie ♫♪ Add a comment 0mi, 5:56 Cross - Strength Usual sets of press ups. Add a comment 0mi, 12:00 Cross - Strength Usual sets of band assisted pull ups. Pls one set of eccentrics and one set of unassisted pull ups (3). Add a comment 0mi, 1:17:51 Cross - Strength Usual Wednesday Workout. Add a comment 8mi, 1:32:21 Run - Long Run Gentle paced longer run. Very windy this morning and that slowed me down a bit.... 1) 1mi - 11:53(11:53/mi) 124/143bpm [1474b/mi] 103cal 2) 1mi - 11:25(11:25/mi) 141/149bpm [1609b/mi] 99cal 3) 1mi - 11:20(11:20/mi) 139/147bpm [1576b/mi] 94cal 4) 1mi - 11:33(11:33/mi) 139/149bpm [1606b/mi] 100cal 5) 1mi - 11:53(11:53/mi) 140/150bpm [1663b/mi] 104cal 6) 1mi - 11:22(11:22/mi) 135/144bpm [1534b/mi] 89cal 7) 1mi - 11:11(11:11/mi) 139/160bpm [1555b/mi] 99cal 8) 1mi - 11:42(11:42/mi) 139/147bpm [1626b/mi] 101cal 9) 0mi - 2(11:38/mi) 146/146bpm [1698b/mi] 18th Dec 2024, 7:54am Jingle Jaks wrote: Well done Ness 👏 18th Dec 2024, 7:56am Ness wrote: Thanks x 18th Dec 2024, 8:03am Merry Lip Gloss wrote: Wow well done in this weather 18th Dec 2024, 8:05am Ness wrote: Thanks x 18th Dec 2024, 8:17am AndyJ57 wrote: Well done 👏 18th Dec 2024, 8:21am Autumnleaves wrote: Nice one :) 18th Dec 2024, 8:22am Rosehip wrote: well done :) 18th Dec 2024, 8:43am Ness wrote: Thanks 😊 18th Dec 2024, 8:59am Raptors claws are coming to town wrote: Well done 😀 18th Dec 2024, 9:03am Ness wrote: Thanks 😊 18th Dec 2024, 10:09am geordiebells wrote: well done going out in it, I need to channel my inner Ness! 18th Dec 2024, 10:44am WtnMel wrote: Ooh, well done for battling the wind 18th Dec 2024, 11:27am Alice Navidad wrote: Windy but warm if it’s anything like here! 18th Dec 2024, 12:31pm Ness wrote: Thanks all 😊 Hopefully when you're through the tough period work-wise, GG, it'll get easier x It was very mild, AtC. 18th Dec 2024, 12:48pm Sigh wrote: Well done! 18th Dec 2024, 1:00pm Ness wrote: Thanks 😊 Add a comment	0mi, 6:16 Cross - Fetchmas ♫♪ On the seventh day of Fetchmas, FlyingScotsman gave to thee... ♫♪ 7 Bodyweight squats 6 New Year Targets/ Good Deeds [today's good deed was letting a man know I was just about to leave the hospital car park after taking mum to her appointment. It meant he could wait for my space rather than drive round and round the car park looking for an empty space (as I had had to do when I got there)] 5*30s Festive Planks 4 Jumping Jacks 3 Pressups 2 christmas lunges ♫♪And a 1 minute wall sit for a fetchie ♫♪ Add a comment 0.4mi, 8:06 Walk - General Walk after interval session... 1) 0.36mi - 8:06(22:46/mi) 104/120bpm [2368b/mi] 44cal 47/65rpm Add a comment 6.2mi, 1:05:43 Run - Intervals 1 mile warm up. 10 x 400metre intervals with 2 minutes recoveries. 1 mile cool down. Haven't done these for ages. ok for a first try after a long gap.... 1) 1mi - 10:47(10:47/mi) 129/142bpm [1390b/mi] 105cal 2) 0.25mi - 2:31(10:07/mi) 144/149bpm [1458b/mi] 28cal 3) 0.17mi - 2:00(11:38/mi) 140/149bpm [1628b/mi] 18cal 4) 0.25mi - 2:24(9:40/mi) 137/140bpm [1325b/mi] 22cal 5) 0.18mi - 2:00(11:11/mi) 137/139bpm [1533b/mi] 15cal 6) 0.25mi - 2:24(9:41/mi) 144/152bpm [1393b/mi] 25cal 7) 0.19mi - 2:00(10:48/mi) 139/145bpm [1502b/mi] 17cal 8) 0.25mi - 2:23(9:37/mi) 139/146bpm [1337b/mi] 24cal 9) 0.17mi - 2:00(11:33/mi) 141/144bpm [1630b/mi] 18cal 10) 0.25mi - 2:23(9:36/mi) 144/149bpm [1383b/mi] 24cal 11) 0.18mi - 2:00(11:04/mi) 141/147bpm [1559b/mi] 14cal 12) 0.25mi - 2:27(9:53/mi) 145/149bpm [1433b/mi] 26cal 13) 0.17mi - 2:00(11:45/mi) 139/149bpm [1634b/mi] 16cal 14) 0.25mi - 2:24(9:41/mi) 141/150bpm [1366b/mi] 25cal 15) 0.17mi - 2:00(12:02/mi) 145/148bpm [1746b/mi] 19cal 16) 0.25mi - 2:22(9:32/mi) 142/148bpm [1353b/mi] 23cal 17) 0.17mi - 2:00(11:52/mi) 143/147bpm [1697b/mi] 18cal 18) 0.25mi - 2:27(9:51/mi) 140/145bpm [1379b/mi] 25cal 19) 0.18mi - 2:00(11:14/mi) 143/147bpm [1606b/mi] 18cal 20) 0.25mi - 2:35(10:24/mi) 141/147bpm [1467b/mi] 25cal 21) 0.16mi - 2:00(12:08/mi) 144/147bpm [1747b/mi] 17cal 22) 1mi - 10:31(10:31/mi) 144/150bpm [1515b/mi] 102cal 19th Dec 2024, 9:04am Alice Navidad wrote: A good session! 19th Dec 2024, 9:06am Ness wrote: Thanks x 19th Dec 2024, 9:08am ItsBeginningToLookALotLikeIdris wrote: Well done :) 19th Dec 2024, 9:15am Ness wrote: Thanks x 19th Dec 2024, 9:22am Sigh wrote: Excellent session Ness, well done! 19th Dec 2024, 9:25am Ness wrote: Thanks x 19th Dec 2024, 9:36am Autumnleaves wrote: Good work :) 19th Dec 2024, 9:37am geordiebells wrote: excellent work 19th Dec 2024, 9:38am Ness wrote: Thanks x 19th Dec 2024, 9:46am Jingle Jaks wrote: Nice, well done 👏 19th Dec 2024, 9:47am Ness wrote: Thanks x 19th Dec 2024, 10:44am Raptors claws are coming to town wrote: Well done :) 19th Dec 2024, 11:02am Ness wrote: Thanks x 19th Dec 2024, 11:52am Rosehip wrote: well done :) 19th Dec 2024, 11:53am Ness wrote: Thanks x 19th Dec 2024, 12:06pm Nana Gill wrote: Looks an interesting route 19th Dec 2024, 12:11pm Ness wrote: Bit twisty and turny. Meant I could do some fetchpointing as well as speedwork! 😉😂 19th Dec 2024, 1:48pm AndyJ57 wrote: Very well done! 19th Dec 2024, 5:01pm Ness wrote: Thank you. 😊 Add a comment	0mi, 7:08 Cross - Fetchmas ♫♪ On the eighth day of Fetchmas, FlyingScotsman gave to thee... ♫♪ 8 second Butterfly kicks 7 Bodyweight squats 6 New Year Targets/ Good Deeds (stopping to check on an elderly neighbour at the end of my morning walk. He was putting his wheelie bin out so I stopped to check he was OK.) 5*30s Festive Planks 4 Jumping Jacks 3 Pressups 2 christmas lunges ♫♪And a 1 minute wall sit for a fetchie ♫♪ Add a comment 0mi, 6:07 Cross - Strength Usual sets of press ups. Add a comment 0mi, 1:16:38 Cross - Strength Usual Friday workout. A good workout. Add a comment 3.5mi, 59:42 Walk - General Frosty morning walk. Enjoyed that. Was listening to a history podcast about the Spartans while I was walking. Very interesting..... 1) 1mi - 17:19(17:19/mi) 92/115bpm [1594b/mi] 92cal 62/65rpm 2) 1mi - 17:09(17:09/mi) 97/111bpm [1663b/mi] 90cal 62/65rpm 3) 1mi - 16:53(16:53/mi) 103/116bpm [1739b/mi] 93cal 63/67rpm 4) 0.5mi - 8:21(16:45/mi) 105/126bpm [1759b/mi] 45cal 62/66rpm 20th Dec 2024, 8:45am Nana Gill wrote: Hopefully a bit warmer when I go out later. 20th Dec 2024, 8:49am Ness wrote: Hope so x 20th Dec 2024, 9:37am Autumnleaves wrote: Morning :) 20th Dec 2024, 9:38am Ness wrote: Good morning, AL! :) Add a comment	0mi, 7:31 Cross - Fetchmas ♫♪ On the ninth day of Fetchmas, FlyingScotsman gave to thee... ♫♪ 9 Glute Bridges 8 second Butterfly kicks 7 Bodyweight squats 6 New Year Targets/ Good Deeds* 5*30s Festive Planks 4 Jumping Jacks 3 Pressups 2 christmas lunges ♫♪And a 1 minute wall sit for a fetchie ♫♪ [Did an extra set of planks on my elbows because my side planks are so feeble! Definitely need to work on those. 🙄 Everything else is improving. ] Good deed- being RD at parkrun. Add a comment 0.7mi, 10:41 Walk - General Walk back home after tummy rebelliousness during run. Managed to get home without any disasters! Phew! 🤪😂 1) 0.65mi - 10:41(16:23/mi) 113/129bpm [1851b/mi] 67cal 60/80rpm Add a comment 2.8mi, 29:46 Run - Easy Short easy paced run. Stopped running because of tummy rebelliousness! Fortunately it calmed as soon as I started walking! 1) 1mi - 11:04(11:04/mi) 141/151bpm [1561b/mi] 106cal 2) 1mi - 10:34(10:34/mi) 147/156bpm [1553b/mi] 103cal 3) 0.75mi - 8:07(10:52/mi) 144/154bpm [1564b/mi] 71cal 21st Dec 2024, 5:08pm Autumnleaves wrote: Bad luck x 21st Dec 2024, 5:12pm Ness wrote: Thanks x [Could have been worse! 😉] 21st Dec 2024, 5:45pm Sigh wrote: Glad you were ok 21st Dec 2024, 6:03pm Ness wrote: Thanks, Sigh 😊 21st Dec 2024, 6:12pm Raptors claws are coming to town wrote: Well done :) 21st Dec 2024, 6:39pm Ness wrote: Thanks, Vrap 😊 Add a comment 0mi, 34:01 Cross - Strength IRON Series: Day 8 30 Min Glutes & Hamstrings Workout - Hip Thrusts / RDL 1 minute of each exercise with 30 seconds rest between all reps. RDL - 10 kg RDL - 10kg BANDED HIP THRUST - SLOW - 1 x 10kg - with light band round thighs PAUSED AT TOP HIP THRUSTS 1 x 10kg 1 1/2 REP HIP THRUSTS 1 x 10kg HAMSTRING HIP THRUST- 1 x 10kg and light band HAMSTRING HIP THRUST- 1 x 10kg and light band STAGGERED RDL - 1 x 10kg SWITCH SIDE 10kg SWITCH SIDE 10kg SWITCH SIDE 10kg LUNGE TO STAGGERED RDL 1 x 8kg SWITCH SIDE 8kg SWITCH SIDE 8kg SWITCH SIDE 8kg SINGLE LEG HAMSTRING LIFT - body weight only SWITCH SIDE SWITCH SIDE SWITCH SIDE FINISHER! WEIGHTED HAMSTRING THRUST! No band. 60 secs then straight on to 30 second hold, then another 60 seconds. Add a comment 1.1mi, 18:56 Walk - General Course check before parkrun..... 1) 1mi - 18:05(18:05/mi) 94/118bpm [1700b/mi] 99cal 58/76rpm 2) 0.05mi - 51(16:46/mi) 104/111bpm [1743b/mi] 5cal 65/66rpm Add a comment	0mi, 10:16 Cross - Fetchmas ♫♪ On the tenth day of Fetchmas, FlyingScotsman gave to thee... ♫♪ 10 Sit-Ups 9 Glute Bridges 8 second Butterfly kicks 7 Bodyweight squats 6 New Year Targets/ Good Deeds 5*30s Festive Planks 4 Jumping Jacks 3 Pressups 2 christmas lunges ♫♪And a 1 minute wall sit for a fetchie ♫♪ [Good deed was putting extra food on my bird feeder for the birds.] Add a comment 0.9mi, 16:02 Walk - General Walk at the end of my recovery run.... 1) 0.9mi - 16:02(17:53/mi) 89/110bpm [1592b/mi] 86cal 63/66rpm Add a comment 5mi, 57:54 Run - Recovery Run Short recovery run. My legs felt very tired after yesterday's exercise so I decided not to push it.... 1) 1mi - 11:55(11:55/mi) 120/137bpm [1429b/mi] 95cal 2) 1mi - 11:43(11:43/mi) 125/136bpm [1465b/mi] 106cal 3) 1mi - 11:40(11:40/mi) 129/137bpm [1505b/mi] 104cal 4) 1mi - 11:15(11:15/mi) 126/133bpm [1417b/mi] 88cal 5) 1mi - 11:19(11:19/mi) 126/135bpm [1426b/mi] 98cal 22nd Dec 2024, 8:44am Autumnleaves wrote: Well done! 22nd Dec 2024, 8:50am Rosehip wrote: well done :) 22nd Dec 2024, 8:50am Sigh wrote: Well done! 22nd Dec 2024, 8:57am Merry Lip Gloss wrote: Well done 22nd Dec 2024, 9:03am Raptors claws are coming to town wrote: Well done 😀 22nd Dec 2024, 9:04am Ness wrote: Thanks x 22nd Dec 2024, 11:10am Jingle Jaks wrote: Well done 👏 22nd Dec 2024, 11:44am Ness wrote: Thanks x 22nd Dec 2024, 12:22pm Nana Gill wrote: Good consistent running 👍 22nd Dec 2024, 12:22pm Ness wrote: Thanks x 22nd Dec 2024, 4:10pm AndyJ57 wrote: Nicely done! 22nd Dec 2024, 4:13pm Ness wrote: Thanks 23rd Dec 2024, 9:03am geordiebells wrote: wise and well done 23rd Dec 2024, 9:06am Ness wrote: Thanks x Add a comment	6mi, 1:07:16 Run - Easy Took it easy still but feeling a bit better than yesterday.... 1) 1mi - 10:59(10:59/mi) 118/128bpm [1295b/mi] 96cal 2) 1mi - 11:10(11:10/mi) 131/144bpm [1463b/mi] 105cal 3) 1mi - 11:30(11:30/mi) 133/147bpm [1530b/mi] 101cal 4) 1mi - 11:00(11:00/mi) 129/138bpm [1419b/mi] 91cal 5) 1mi - 11:26(11:26/mi) 128/140bpm [1464b/mi] 98cal 6) 1mi - 11:10(11:10/mi) 134/144bpm [1496b/mi] 106cal 7) 0mi - 1(8:10/mi) 136/136bpm [1111b/mi] 23rd Dec 2024, 7:40am Nana Gill wrote: Glad to hear you’re feeling better 👍 23rd Dec 2024, 8:07am Autumnleaves wrote: Good stuff 23rd Dec 2024, 8:14am Jingle Jaks wrote: Well done 👏 23rd Dec 2024, 8:24am Mrs Jigs (Luverlylegs) wrote: Good to hear you are feeling a bit better x 23rd Dec 2024, 8:28am Ness wrote: Thanks x 23rd Dec 2024, 8:52am Raptors claws are coming to town wrote: Well done 👌 23rd Dec 2024, 9:00am Sigh wrote: Good, well done. 23rd Dec 2024, 9:01am Ness wrote: Thanks x 23rd Dec 2024, 9:02am geordiebells wrote: Great to hear you're feeling a bit better, well done. 23rd Dec 2024, 9:06am Ness wrote: Thank you x 23rd Dec 2024, 10:02am WtnMel wrote: Well done - and out early again. 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