EvilPixie

Last on at 9pm, 22nd Dec 2024

F50 Derbyshire

Grizzly Bear (43)

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STATUS Training

FERC

About Me
Just retired and enjoying rediscovering the fun of different runs in different places. My old pre fetch blog for when I get bored and want a good read is athlete-in-training.blogspot.com (thanks vrap!) Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? come on Fetch and normally eat something too which is less ideal

Recent Blogs
Brrrrr	22nd Dec
DOMS hunting 😳	19th Dec
Slow progress is better than nothing!	18th Dec
SPOTY	17th Dec
1977	16th Dec

My parkrun
Conkers parkrun

Recent Training
22nd Dec	Cool Down	0.2mi	4:30
22nd Dec	Long Run	6.2mi	1:29:34
21st Dec	General	1mi	20:50
20th Dec	Cool Down	0.6mi	13:29
20th Dec	Easy	4.5mi	1:07:19

12 Month Benchmarks	Run	Bike
Mile	10:44	3:40
5k	37:54	15:29
5mi	1:08:39	30:47
10k	1:27:01	37:06

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 100 Run 1200 Walk 400

Recent Threads
Mundane thread
Garmin Status - what does Garmin say about you today?!
Cats in Boxes
12 Days of Fetchmas
The Retirement Thread
Knitting, crocheting and general craftery

Buddies (32)

Followers (94)

Badges Collected	See available badges
+ 312 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2015	2017	2018	2019	2020	2022	2023	2024	PB	WB
100m	2					19 55.21												19 5:06/mi	55.21
1mi	12					8:55 47.60					12:42 35.04					10:52 43.42	10:43 44.51	8:55 8:55/mi	47.60
5km	14			35:18 41.83	34:08 43.34	33:49 43.85			39:05 38.35						44:57 36.28	36:42 44.92	38:08 43.71	33:49 10:53/mi	44.92
5mi	29				53:54 44.60	52:09 46.10	53:08 45.55	54:05 44.75				1:12:58 35.06	1:12:24 35.34		1:06:17 40.14	1:02:08 43.30	1:02:11 43.27	52:09 10:26/mi	46.10
10km	7	1:28:00 33.89		1:26:28 34.64	1:19:06 37.98	1:17:55 38.69	1:06:16 45.67	1:13:00 41.46		1:25:07 36.75								1:06:16 10:40/mi	45.67
10mi	3		2:03:59 39.59			2:03:31 40.12										2:20:46 38.97		2:03:31 12:21/mi	40.12
13.1mi	9			2:42:50 39.76		2:28:43 43.64	2:40:02 40.82	2:27:25 44.31			3:31:00 32.50	3:30:29 32.86						2:27:25 11:15/mi	44.31
26.2km	2														4:08:52 36.48	3:57:34 38.68		3:57:34 14:36/mi	38.68
26.2mi	5		6:46:18 32.98			5:49:30 38.48		6:09:21 36.63			7:31:00 31.33			8:27:00 28.72				5:49:30 13:20/mi	38.48
100km	1			25:57:00 25.27														25:57:00 25:03/mi	25.27

Date	Planned Races			Distance
27 Sep	Midlands Fetch Meet			400m
2024		Result	WAVA	Distance
19 Oct	The Doctor K Cup			5km
24 Aug	Conkers parkrun	41:06	40.55	5km
3 Aug	Tamworth Castle Grounds parkrun SB	38:08	43.71	5km
1 Aug	August Virtual Mile SB	10:43	44.51	1mi
20 Jul	Conkers parkrun			5km
13 Jul	Conkers parkrun			5km
6 Jul	Conkers parkrun			5km
1 Jul	July Virtual Mile			1mi
1 Jul	Fetch Virtual 5K Challenge			5km
29 Jun	Conkers parkrun			5km
1 Jun	Fetch Virtual 5K Challenge	39:30	42.19	5km
7 Apr	Centurion Grand Prix Series - Race 6 5m	1:07:42	39.74	5mi
24 Mar	Centurion Grand Prix Series - 5 mile (Race 2 revised date)	1:06:38	40.38	5mi
3 Mar	Centurion Grand Prix Series - Race 5 5m SB	1:02:11	43.27	5mi
4 Feb	Centurion Grand Prix Series - Race 4 5m	1:04:49	41.51	5mi
7 Jan	Centurion Grand Prix Series Jan	1:03:12	42.57	5mi
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	1:02:08	43.30	5mi
8 Oct	MBNA Chester Metric Marathon PB	3:57:34	38.68	26.2km
1 Oct	October Virtual Mile	10:55	43.22	1mi
1 Sep	Fetch Virtual 5K Challenge SB	36:42	44.92	5km
1 Sep	September Virtual Mile SB	10:52	43.42	1mi
1 Aug	Fetch Virtual 5K Challenge	46:47	35.24	5km
1 Aug	August Virtual Mile	11:08	42.38	1mi
1 Jul	July Virtual Mile	11:16	41.88	1mi
1 Jun	June Virtual Mile	11:26	41.27	1mi
1 May	May Virtual Mile	13:12	35.74	1mi
2 Apr	Centurion Grand Prix Series - Race 6 5m			5mi
5 Mar	Centurion Grand Prix Series - Race 5 5m			5mi
12 Feb	Bramley 10 SB	2:20:46	38.97	10mi
5 Feb	Centurion Grand Prix Series - Race 4 5m	1:06:49	39.82	5mi
8 Jan	Centurion Grand Prix Series - Race 3 5m	1:09:56	38.05	5mi
2022		Result	WAVA	Distance
4 Dec	Centurion Grand Prix Series - Race 2 5m SB	1:06:17	40.14	5mi
6 Nov	Centurion Grand Prix Series - Race 1 5m	1:06:48	39.83	5mi
8 Oct	The Doctor K Cup SB	44:57	36.28	5km
2 Oct	MBNA Chester Metric Marathon SB	4:08:52	36.48	26.2km
19 Jun	the Lakesman Half Triathlon			1.2mi/56mi/13.1mi
27 Mar	Fetcheveryone Virtual LEJOG			1089mi
27 Mar	Fetcheveryone Cathedral Challenge			700mi
27 Mar	Fetcheveryone Virtual Swim Challenge			42mi
20 Feb	Bramley 10			10mi
2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup			5km
25 Jul	The Outlaw Iron Distance Triathlon			2.4mi/112mi/26.2mi
20 Jun	Outlaw Half Nottingham			1.9km/56mi/13.1mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup			5km
4 Oct	Virtual London Marathon SB	8:27:00	28.72	26.2mi
26 Jul	Outlaw			2.4mi/112mi/26.2mi
14 Jun	Little John Ride			100mi
17 May	Outlaw Half (Nottingham)			1.2mi/56mi/13.1mi
4 Apr	Kingmaker 1485 100Km Audax			100km
31 Mar	The Fetch Five			5mi
2019		Result	WAVA	Distance
17 Nov	Evans Ride It Leicester	2:40:00		34mi
21 Sep	Equinox24			24hr
8 Sep	Open Water Swimathon	39:06		1.5km
19 May	Outlaw Nottingham Middle Distcanec	9:06:08		1.2mi/56mi/13.1mi
7 Apr	Centurion Grand Prix			5mi
6 Apr	Kingmaker 1485 100Km Audax			100km
31 Mar	East Leake Triathlon	2:00:32		400m/22km/5km
3 Mar	Centurion Grand Prix			5mi
3 Feb	Centurion Grand Prix			5mi
6 Jan	Centurion Grand Prix SB	1:12:24	35.34	5mi
2018		Result	WAVA	Distance
2 Dec	Centurion Grand Prix			5mi
4 Nov	Centurion Grand Prix SB	1:12:58	35.06	5mi
14 Oct	Leicester Half Marathon SB	3:30:29	32.86	13.1mi
22 Sep	Equinox24	31mi		24hr
7 Jul	Birmingham Black Country Half Marathon			13.1mi
2017		Result	WAVA	Distance
8 Oct	Oxford Half Marathon SB	3:31:00	32.50	13.1mi
23 Sep	Equinox24 - 24hr Belvoir Castle 10k laps			10km
2 Sep	Big Fetch Mile - Derby SB	12:42	35.04	1mi
23 Jul	Outlaw tri relay- marathon only SB	7:31:00	31.33	26.2mi
9 Jul	VitalityMove			5km
2016		Result	WAVA	Distance
17 Sep	Equinox24 - 24hr Belvoir Castle 10k laps			100km
2015		Result	WAVA	Distance
10 Oct	9 bar 9x9			27km
14 Jun	Ironman 70.3 Staffordshire (UK)			1.2mi/56mi/13.1mi
17 May	Tri Bosworth Spring Sprint	2:22:37		750m/13mi/5km
19 Apr	Derby 10k SB	1:25:07	36.75	10km
2014		Result	WAVA	Distance
30 Mar	East Leake Triathlon	1:49:20		400m/20km/5km
2013		Result	WAVA	Distance
7 Jul	Outlaw Triathlon - Long Distance	2:15:02		2.4mi/112mi/26.2mi
16 Jun	Big Sow			1.5km/42km/10km
28 Apr	Swimathon			5km
14 Apr	Full Boar Sportive			52mi
2012		Result	WAVA	Distance
10 Jun	Long Eaton 5			5mi
25 Mar	Sport Relief 6m - Conkers			6mi
2011		Result	WAVA	Distance
23 Apr	Conkers parkrun	39:20	38.10	5km
16 Apr	Conkers parkrun SB	39:05	38.35	5km
2010		Result	WAVA	Distance
15 Aug	Erewash Novice Triathlon	1:24:35		400m/16.4km/5km
25 Apr	London Marathon SB	6:09:21	36.63	26.2mi
28 Mar	The Lucozade Sport Race Your Pace Half Marathon 10am	2:30:16	43.47	13.1mi
21 Mar	Reading Half Marathon PB	2:27:25	44.31	13.1mi
28 Feb	Goring 10k SB	1:13:00	41.46	10km
7 Feb	Centurion Grand Prix -10 SB	54:05	44.75	5mi
17 Jan	Ashby 5- Winter LRRL (1)			5mi
3 Jan	Centurion Grand Prix -10	58:00	41.73	5mi
2009		Result	WAVA	Distance
6 Dec	Centurion Grand Prix -10	1:00:44	39.85	5mi
1 Dec	Festive Fetch Five			3mi
1 Nov	Centurion Grand Prix -10	1:02:02	39.01	5mi
11 Oct	Birmingham Half Marathon SB	2:40:02	40.82	13.1mi
26 Sep	Midlands Fetch Mile			1mi
12 Aug	Joy Cann Memorial/Huncote 5	56:18	42.99	5mi
2 Aug	The London Triathlon	3:29:44		1.5km/40km/10km
21 Jun	London to Brighton Bike Ride			0m/54mi/0mi
3 May	Centurion GP series Race & Presentation SB	53:08	45.55	5mi
19 Apr	Derby 10K PB	1:06:16	45.67	10km
1 Mar	Centurion Grand Prix -09			5mi
1 Feb	Centurion Grand Prix -09	1:00:00	40.19	5mi
2008		Result	WAVA	Distance
7 Dec	Centurion Grand Prix -09			5mi
2 Nov	Centurion Grand Prix -09	55:39	43.33	5mi
26 Oct	Birmingham Half Marathon	2:40:00	40.69	13.1mi
7 Sep	OWLS John Fraser 10 PB	2:03:31	40.12	10mi
31 Aug	Hermitage 10k SB	1:17:55	38.69	10km
20 Aug	Hinckley LOROS 5K PB	33:49	43.85	5km
17 Aug	Concorde Triathlon			400m/20km/5km
6 Aug	Joy Cann Memorial/Huncote 5	55:05	43.78	5mi
21 Jun	West Midlands Fetch Mile Challenge	9:07	46.55	1mi
21 Jun	West Midlands Fetch Mile Challenge - 100m	20:00	0.87	100m
15 Jun	Long Eaton 5	53:22	45.18	5mi
8 Jun	Grantham Alpha Sprint triathlon			0mi/0mi/5km
5 May	Fetch East Midlands Mile - 100m fun run PB	19	55.21	100m
5 May	Fetch East Midlands Mile PB	8:55	47.60	1mi
13 Apr	London Marathon PB	5:49:30	38.48	26.2mi
6 Apr	Centurion Grand Prix PB	52:09	46.10	5mi
16 Mar	Sport Relief Mile (Swadlincote)	9:28	44.73	1mi
2 Mar	Centurion Grand Prix -08	53:02	45.33	5mi
10 Feb	Wokingham Half Marathon SB	2:28:43	43.64	13.1mi
3 Feb	Centurion Grand Prix -08	52:27	45.83	5mi
6 Jan	Centurion Grand Prix -08	54:26	44.16	5mi
2007		Result	WAVA	Distance
2 Dec	Centurion Grand Prix -08	54:32	44.08	5mi
4 Nov	Centurion Grand Prix -08 SB	53:54	44.60	5mi
16 Sep	Women's Hydro Active - Birmingham 5k SB	34:08	43.34	5km
9 Sep	Hermitage 10k SB	1:19:06	37.98	10km
22 Aug	Hinckley 5k Mallory Park Race Track	35:16	41.95	5km
12 Aug	Race For Life - Leicester	36:16	40.79	5km
2006		Result	WAVA	Distance
31 Dec	The Last Chance Lichfield 5k And 2k Fun Runs SB	35:18	41.83	5km
19 Nov	Suicide Six(ish) SB	1:26:28	34.64	10km
1 Nov	Fetch Five - Connecting People	2:45:00	14.53	5mi
3 Sep	Birmingham Hydro Active Women's Challenge	39:59	36.93	5km
15 Jul	Trailwalker PB	25:57:00	25.27	100km
6 Jun	Fetch Five - Run For Your Soul 2	25:01	36.89	2mi
9 Apr	Reading Half Marathon SB	2:42:50	39.76	13.1mi
22 Jan	Brass Monkey Half Marathon	2:45:12	39.12	13.1mi
2005		Result	WAVA	Distance
3 Oct	The Fetch Five - Just One Mile	9:49	43.00	1mi
17 Apr	London Marathon SB	6:46:18	32.98	26.2mi
20 Feb	Bramley 10 SB	2:03:59	39.59	10mi
2004		Result	WAVA	Distance
21 Nov	Suicide Six(ish) SB	1:28:00	33.89	10km
3 Oct	Run For Your Man			0mi
5 Sep	London Flora Light Challenge for Women 5K			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	36	27	35	30	39	52	44	68	28	26	34	11	431
2024	129	136	118	136	130	116	104	102	76	61	28	56	1193
2024	0	15	0	15	0	20	13	0	0	6	0	0	70
2023	23	22	19	50	29	24	23	20	25	16	28	14	292
2023	81	46	17	34	84	95	129	141	117	110	124	101	1079
2023	33	60	0	0	0	24	79	0	0	0	0	3	200
2022	25	12	32	15	23	38	40	19	18	19	15	15	271
2022	5	7.9	6.8	4.3	9.2	7.3	1.8	0	0	0	0	0	42.3
2022	55	72	50	11	31	53	124	136	109	106	90	73	910
2022	160	102	190	35	119	103	29	0	0	0	0	0	737
2021	0	0	8	13	3	17	9	9	43	17	12	9	142
2021	0	0	0	5.6	6.8	13.6	9.8	2.4	4.4	0	2.5	2.3	47.4
2021	32	32	49	40	55	61	36	20	21	4	6	16	371
2021	304	256	391	305	400	372	217	41	39	112	54	114	2605
2020	2	5	14	25	31	60	38	21	13	9	21	8	247
2020	12.4	9	7.2	0	0	0	0	1.3	2.5	7.9	1.9	7.2	49.3
2020	9	4	19	12	15	15	25	17	26	38	21	19	221
2020	148	269	109	60	160	129	163	226	172	112	157	213	1919
2019	10	7	13	19	19	13	20	20	6	3	2	8	141
2019	4.1	5.2	3.7	1.8	4.6	3.6	2	10.2	9	10.3	11.3	8.2	74.1
2019	19	1	7	1	16	21	4	13	33	9	13	9	146
2019	64	80	112	206	83	9	10	87	136	162	164	164	1277
2018	3	0	0	0	4	7	7	27	7	8	8	6	77
2018	1.3	5	12.9	12.3	1	0	0	2.3	0.6	4.3	2.8	4.1	46.6
2018	16	13	8	3	24	44	24	3	54	28	8	34	259
2018	0	0	0	0	41	64	85	77	20	20	18	11	336
2017	1	1	0	0	5	3	1	5	0	0	3	3	23
2017	0	0	0.6	0	0	1.1	6.3	0.6	0	0	0.6	0	9.1
2017	4	3	11	36	35	33	37	19	40	14	0	1	233
2017	9	0	3	0	0	2	0	0	0	0	0	0	14
2016	10	10	3	4	16	8	0	8	3	0	0	0	61
2016	0	0	0	0	0	0	0	0	0	2.5	1	0	3.5
2016	0	17	0	12	32	38	18	36	27	0	0	0	180
2016	0	0	0	0	0	0	42	0	0	0	6	19	67
2015	3	1	0	1	4	1	3	1	0	1	0	2	16
2015	0	0	2.8	0	5.7	3.1	2	2	0	0	0	0	15.5
2015	19	15	8	19	19	9	16	9	13	21	0	3	151
2015	0	0	0	100	140	26	23	13	0	0	0	0	301
2014	0	0	4	0	0	0	10	0	0	4	3	0	21
2014	0.8	1	0.9	1.8	1	1	2.2	1	0	0	0	0	9.6
2014	9	20	17	7	2	14	9	5	22	21	12	0	138
2014	0	0	22	0	19	0	32	41	0	0	0	0	114
2013	0	0	1	0	0	1	0	6	0	0	0	0	8
2013	5	6.7	8.2	6.8	4.5	6.2	4.7	0.8	0	0	0	0	42.8
2013	25	43	20	26	18	12	2	29	24	8	7	2	215
2013	125	150	86	121	193	150	97	26	0	0	0	0	949
2012	5	0	0	6	0	1	8	1	2	0	3	0	25
2012	0	0	1	4.1	1.4	1.2	6.2	4.7	1.2	5.5	6.9	0	32.2
2012	5	0	7	10	13	21	28	19	25	11	26	20	186
2012	0	0	0	0	47	4	104	33	67	77	49	27	409
2011	0	0	0	0	0	0	4	11	0	4	0	0	18
2011	2	7	0	14	0	6	20	0	3	15	0	0	66
2011	0	0	0	0	0	10	52	82	21	0	0	0	165
2010	0	0	0	0	0	0	1	1	0	0	0	0	3
2010	1.2	0	0	0	0	1.1	0.6	1.6	0	0	0	0	4.5
2010	84	82	116	100	70	63	17	31	0	0	0	0	564
2010	0	0	0	0	0	7	37	9	6	0	0	0	59
2009	5	4	1	0	2	0	10	6	4	1	0	0	33
2009	0	0.3	0	0.6	1.1	4.8	8.7	2.8	0.3	0	0.3	0.6	19.5
2009	51	50	51	58	27	21	37	79	71	68	47	42	601
2009	0	2	11	7	67	121	26	57	0	4	1	0	295
2008	0	0	1	2	0	3	0	1	1	2	0	2	10
2008	0.6	0	0	1.9	3.5	2.5	0.5	1.2	3.7	3.3	1.1	1	19.3
2008	118	136	92	56	47	62	46	59	46	62	36	39	800
2008	0	0	0	0	41	24	47	54	68	42	0	0	276
2007	17	13	6	0	0	1	0	5	0	3	0	4	49
2007	0.5	0	0	0	0	0	0	0	0	0	0	0	0.5
2007	22	0	14	25	54	80	80	91	102	106	100	43	717
2007	6	10	35	12	19	8	7	3	2	0	0	2	104
2006	1	0	0	46	30	41	13	0	6	1	15	5	158
2006	0.6	3.3	7.7	4.3	7.6	4.7	0	0	0	0.8	1.3	2	32.3
2006	69	29	12	32	18	17	70	33	51	5	30	34	400
2006	0	0	0	0	0	21	0	0	0	0	0	0	21
2005	0	0	0	0	0	0	0	0	11	0	0	0	11
2005	59	44	0	0	0	13	0	48	34	55	55	24	331
2005	0	0	0	0	0	0	0	0	0	7	0	0	7

Mon 25th Nov Nov 25	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
0.3mi, 7:19 Walk - Cool Down 1) 0.33mi - 7:19(21:54/mi) 147/154bpm [3220b/mi] 52cal 53/57rpm Add a comment 3.4mi, 50:00 Run - Drills Performance score 0 Recovery 26 Warm up 1) 1mi - 15:21(15:21/mi) 134/154bpm [2056b/mi] 109cal 2) 0.29mi - 4:21(15:12/mi) 152/163bpm [2311b/mi] 31cal 12 sets drill 3) 0.03mi - 23(12:08/mi) 148/153bpm [1795b/mi] 3cal 4) 0.06mi - 55(14:50/mi) 156/160bpm [2313b/mi] 6cal 5) 0.03mi - 22(11:49/mi) 163/165bpm [1927b/mi] 3cal 6) 0.06mi - 55(14:40/mi) 167/169bpm [2449b/mi] 7cal 7) 0.03mi - 22(11:54/mi) 168/170bpm [2000b/mi] 3cal 8) 0.06mi - 55(14:47/mi) 171/173bpm [2527b/mi] 7cal 9) 0.03mi - 22(12:00/mi) 170/175bpm [2041b/mi] 3cal 10) 0.06mi - 55(14:40/mi) 174/179bpm [2552b/mi] 7cal 11) 0.03mi - 17(9:11/mi) 168/170bpm [1541b/mi] 3cal 12) 0.06mi - 52(14:03/mi) 174/178bpm [2446b/mi] 8cal 13) 0.03mi - 19(10:27/mi) 171/174bpm [1787b/mi] 3cal 14) 0.06mi - 50(13:18/mi) 176/178bpm [2341b/mi] 8cal 15) 0.03mi - 19(10:15/mi) 171/173bpm [1754b/mi] 3cal 16) 0.06mi - 54(14:23/mi) 173/175bpm [2487b/mi] 8cal 17) 0.03mi - 21(11:21/mi) 168/171bpm [1907b/mi] 3cal 18) 0.06mi - 56(15:04/mi) 171/173bpm [2576b/mi] 8cal 19) 0.03mi - 21(11:11/mi) 170/171bpm [1901b/mi] 3cal 20) 0.06mi - 56(15:03/mi) 173/177bpm [2604b/mi] 8cal 21) 0.03mi - 18(9:50/mi) 179/183bpm [1761b/mi] 3cal 22) 0.06mi - 51(13:49/mi) 182/189bpm [2513b/mi] 8cal 23) 0.03mi - 19(10:08/mi) 180/182bpm [1823b/mi] 3cal 24) 0.06mi - 51(13:42/mi) 182/188bpm [2494b/mi] 8cal 25) 0.03mi - 23(12:07/mi) 180/182bpm [2180b/mi] 4cal 26) 0.06mi - 58(15:26/mi) 182/186bpm [2809b/mi] 9cal Cool down 27) 1mi - 14:53(14:53/mi) 172/178bpm [2560b/mi] 123cal 28) 0.04mi - 32(13:56/mi) 166/170bpm [2313b/mi] 4cal 25th Nov 2024, 9:55am Ness wrote: Well done! 👏 25th Nov 2024, 9:58am Raptors claws are coming to town wrote: Well done 😀 25th Nov 2024, 10:15am Autumnleaves wrote: Nice :) 25th Nov 2024, 10:36am Jingle Jaks wrote: Well done 👏 25th Nov 2024, 11:47am EvilPixie wrote: Thanks ladies 25th Nov 2024, 12:23pm Rosehip wrote: Well done 👍 25th Nov 2024, 12:31pm EvilPixie wrote: Thanks Add a comment	0mi, 37:23 Cross - Weights Single arm row 2x10 6 8 10kg kettle bells 3x6 12kg kettle bell Chest press on bench 2x10 3.5 5 6kg dumbbell 3x8 7.5kg dumbbell Bicep curl 2x10 3.5 5 6kg dumbbell 3x8 6kg dumbbell 26th Nov 2024, 4:56pm Autumnleaves wrote: Good stuff :) 26th Nov 2024, 4:57pm EvilPixie wrote: Thanks 🙏 26th Nov 2024, 5:09pm Raptors claws are coming to town wrote: Well done :) 26th Nov 2024, 5:10pm EvilPixie wrote: Thank you 26th Nov 2024, 6:14pm Ness wrote: Well done :) 26th Nov 2024, 6:33pm EvilPixie wrote: Cheers Add a comment 0mi, 40:00 Cross - Gardening Emptied darlek Add a comment 0mi, 3:57 Cross - Meditation 1) 0mi - 3:57(0/mi) 59/73bpm [INFb/mi] Add a comment	0.6mi, 12:53 Walk - Cool Down 1) 0.62mi - 12:53(20:56/mi) 128/140bpm [2680b/mi] 69cal 56/60rpm Add a comment 3mi, 44:38 Run - Easy Bit of a struggle As with Monday by the end right knee was niggling in a minimal ouchy way Performance score -3 Recovery 19 Base 64 1) 1mi - 15:12(15:12/mi) 147/162bpm [2234b/mi] 109cal 2) 1mi - 14:49(14:49/mi) 150/164bpm [2223b/mi] 110cal 3) 1mi - 14:37(14:39/mi) 156/173bpm [2286b/mi] 116cal 27th Nov 2024, 3:58pm Ness wrote: Well done! 👏 27th Nov 2024, 4:04pm EvilPixie wrote: Thanks ness 27th Nov 2024, 4:08pm Ness wrote: Hope that knee niggle goes quickly x 27th Nov 2024, 4:10pm EvilPixie wrote: It’s odd ness I carried on so not painful enough to stop but definitely ouchy But by the time I’d walked home it was ok 27th Nov 2024, 4:11pm Ness wrote: Ah 🤞 it stays that way 27th Nov 2024, 4:15pm EvilPixie wrote: 🤞 27th Nov 2024, 4:55pm 3FrenchMs wrote: It must be "funny knee day". Glad yours has settled. 27th Nov 2024, 4:58pm EvilPixie wrote: 😁 27th Nov 2024, 5:29pm Jingle Jaks wrote: Well done 👏 27th Nov 2024, 5:30pm EvilPixie wrote: Thanks 27th Nov 2024, 6:42pm Raptors claws are coming to town wrote: Well done 😀 27th Nov 2024, 6:44pm EvilPixie wrote: Thank you vrap 27th Nov 2024, 8:00pm Autumnleaves wrote: Well done, I hope your knee behaves x 27th Nov 2024, 8:00pm EvilPixie wrote: Thanks AL so do I! 27th Nov 2024, 8:21pm Rosehip wrote: well done :) 27th Nov 2024, 8:21pm EvilPixie wrote: Thanks RH 27th Nov 2024, 11:32pm geordiebells wrote: Fingers crossed on the knee Add a comment	0.5mi, 10:21 Walk - General 1) 0.49mi - 10:21(20:59/mi) 109/118bpm [2287b/mi] 50cal 57/118rpm Add a comment	0.4mi, 7:41 Walk - Cool Down 1) 0.36mi - 7:41(21:18/mi) 134/145bpm [2853b/mi] 45cal 55/58rpm Add a comment 4mi, 59:53 Run - Easy Felt a bit better today Knee was still there but better than before Longest run since mum stopped play Performance score 0 Recovery 21 Tempo 78 1) 1mi - 15:33(15:33/mi) 146/163bpm [2271b/mi] 116cal 2) 1mi - 14:35(14:35/mi) 152/164bpm [2217b/mi] 110cal 3) 1mi - 14:46(14:46/mi) 153/162bpm [2260b/mi] 109cal 4) 1mi - 14:58(14:59/mi) 160/171bpm [2398b/mi] 115cal 29th Nov 2024, 11:04am Raptors claws are coming to town wrote: Well done 😀 29th Nov 2024, 11:24am Ness wrote: Well done 😃 29th Nov 2024, 11:30am EvilPixie wrote: Thanks 29th Nov 2024, 11:31am Autumnleaves wrote: Well done Pix x 29th Nov 2024, 11:31am Autumnleaves wrote: Well done Pix x 29th Nov 2024, 11:32am EvilPixie wrote: Cheers AL 29th Nov 2024, 11:47am Jingle Jaks wrote: Well done 👏 29th Nov 2024, 11:49am EvilPixie wrote: Thanks 🙏 Add a comment	0mi, 32:36 Cross - Weights Lateral raises and frontal raises 2sets10 2kg 3sets10 3.5kg Bicep curl 2sets10 3.5kg 2sets10 5kg 3sets10 5kg + 1kg wrist weights Side bends 3sets10 10kg kettle bell 30th Nov 2024, 3:56pm Raptors claws are coming to town wrote: Well done :) 30th Nov 2024, 3:58pm EvilPixie wrote: Thanks 30th Nov 2024, 4:43pm Ness wrote: Well done! 30th Nov 2024, 4:51pm EvilPixie wrote: Cheers ness Add a comment 3.3mi, 1:03:08 Walk - General 1) 1mi - 18:12(18:12/mi) 110/128bpm [2003b/mi] 106cal 63/67rpm 2) 1mi - 19:19(19:19/mi) 108/121bpm [2085b/mi] 99cal 62/66rpm 3) 1mi - 20:23(20:23/mi) 109/126bpm [2222b/mi] 105cal 58/63rpm 4) 0.25mi - 5:14(20:35/mi) 116/127bpm [2387b/mi] 32cal 57/60rpm 30th Nov 2024, 11:47am Raptors claws are coming to town wrote: Well done 😀 30th Nov 2024, 11:49am EvilPixie wrote: Thanks, but slow but better than the sofa 30th Nov 2024, 12:17pm Ness wrote: Well done 😀 30th Nov 2024, 12:26pm EvilPixie wrote: Thanks ness Add a comment	0.5mi, 10:52 Walk - Cool Down 1) 0.51mi - 10:52(21:21/mi) 134/155bpm [2861b/mi] 63cal 55/60rpm Add a comment 3mi, 42:43 Run - Tempo Loved that! Performance score +4!!! Recovery 20 Tempo 69 1) 1mi - 14:59(14:59/mi) 142/157bpm [2128b/mi] 110cal 2) 1mi - 14:05(14:05/mi) 156/169bpm [2197b/mi] 107cal 3) 1mi - 13:40(13:40/mi) 167/177bpm [2281b/mi] 112cal 1st Dec 2024, 11:49am Jingle Jaks wrote: Well done Pix 👏 1st Dec 2024, 11:49am Jingle Jaks wrote: Nice and progressive 😁 1st Dec 2024, 11:52am Ness wrote: Well done, Pix 👏 1st Dec 2024, 12:11pm EvilPixie wrote: Thanks loved it 1st Dec 2024, 12:13pm Autumnleaves wrote: Great work Pix! 1st Dec 2024, 12:14pm EvilPixie wrote: Thanks AL 1st Dec 2024, 1:45pm Raptors claws are coming to town wrote: Well done 😀 1st Dec 2024, 2:16pm EvilPixie wrote: Thank you vrap Add a comment
Mon 2nd Dec Dec 2	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
0.5mi, 9:11 Walk - Cool Down 1) 0.45mi - 9:11(20:37/mi) 131/146bpm [2701b/mi] 53cal 57/61rpm Add a comment 2.5mi, 36:40 Run - Recovery Run Leg loosener Performance score +2 Recovery 17 Base 58 1) 1mi - 14:42(14:42/mi) 146/159bpm [2147b/mi] 109cal 2) 1mi - 14:28(14:28/mi) 153/163bpm [2214b/mi] 113cal 3) 0.5mi - 7:29(15:01/mi) 160/164bpm [2402b/mi] 57cal 2nd Dec 2024, 11:31am Ness wrote: Well done! 👏 2nd Dec 2024, 11:36am Autumnleaves wrote: Well done Pix x 2nd Dec 2024, 11:37am Jingle Jaks wrote: Well done 👏 2nd Dec 2024, 11:44am EvilPixie wrote: Thank you xx 2nd Dec 2024, 12:46pm GlennR wrote: Nicely done. 2nd Dec 2024, 12:46pm Raptors claws are coming to town wrote: Well done :) 2nd Dec 2024, 12:47pm EvilPixie wrote: Thank you 🙏 Add a comment 0.7mi, 13:28 Walk - General 1) 0.74mi - 13:28(18:11/mi) 107/123bpm [1945b/mi] 78cal 61/66rpm Add a comment	0mi, 13:32 Cross - Core Glute work and sone stretching Add a comment 0.8mi, 15:55 Walk - Cool Down 1) 0.75mi - 15:55(21:16/mi) 128/152bpm [2722b/mi] 89cal 55/61rpm Add a comment 2.3mi, 31:42 Run - Drills Vrap cadence drills Right knee “there” but mainly on the down slope so not bad Nice to be out Decided to keep runs short until I’m confident about knee but do these drills every now and then just to keep legs going Consistency for now whilst regaining fitness Performance score +2 Recovery 20 Tempo 85 Warm up 1) 1mi - 15:00(15:00/mi) 146/158bpm [2189b/mi] 108cal 2) 0.03mi - 27(14:50/mi) 152/153bpm [2254b/mi] 4cal 12 sets of drills 3) 0.03mi - 21(11:12/mi) 155/159bpm [1735b/mi] 3cal 4) 0.06mi - 54(14:27/mi) 160/164bpm [2312b/mi] 8cal 5) 0.03mi - 20(10:58/mi) 161/162bpm [1765b/mi] 4cal 6) 0.06mi - 55(14:44/mi) 161/164bpm [2371b/mi] 8cal 7) 0.03mi - 21(11:21/mi) 157/161bpm [1782b/mi] 3cal 8) 0.06mi - 56(15:00/mi) 162/165bpm [2431b/mi] 8cal 9) 0.03mi - 20(10:43/mi) 160/161bpm [1715b/mi] 3cal 10) 0.06mi - 46(12:25/mi) 163/166bpm [2024b/mi] 7cal 11) 0.03mi - 18(9:48/mi) 157/158bpm [1538b/mi] 3cal 12) 0.06mi - 56(14:56/mi) 160/163bpm [2390b/mi] 9cal 13) 0.03mi - 22(12:02/mi) 156/158bpm [1877b/mi] 3cal 14) 0.06mi - 52(14:03/mi) 161/165bpm [2261b/mi] 8cal 15) 0.03mi - 21(11:15/mi) 160/162bpm [1800b/mi] 3cal 16) 0.06mi - 50(13:32/mi) 167/169bpm [2260b/mi] 7cal 17) 0.03mi - 21(11:26/mi) 168/170bpm [1920b/mi] 3cal 18) 0.06mi - 58(15:26/mi) 170/173bpm [2623b/mi] 8cal 19) 0.03mi - 20(10:29/mi) 171/174bpm [1793b/mi] 3cal 20) 0.06mi - 54(14:36/mi) 171/173bpm [2498b/mi] 8cal 21) 0.03mi - 20(10:44/mi) 168/168bpm [1803b/mi] 3cal 22) 0.06mi - 53(14:19/mi) 170/173bpm [2434b/mi] 7cal 23) 0.03mi - 20(10:29/mi) 171/175bpm [1792b/mi] 3cal 24) 0.06mi - 53(14:06/mi) 170/171bpm [2398b/mi] 8cal 25) 0.03mi - 21(11:19/mi) 170/170bpm [1923b/mi] 3cal 26) 0.06mi - 51(13:44/mi) 171/173bpm [2347b/mi] 8cal Finishing off in time for Tesco! 27) 0.1mi - 1:32(15:14/mi) 166/170bpm [2528b/mi] 11cal 3rd Dec 2024, 11:10am Raptors claws are coming to town wrote: Well done 😀 3rd Dec 2024, 11:19am Autumnleaves wrote: Looks good but awaits notes 3rd Dec 2024, 11:39am EvilPixie wrote: Thanks 😁 3rd Dec 2024, 11:49am Ness wrote: Well done 👍 3rd Dec 2024, 12:03pm EvilPixie wrote: Cheers 3rd Dec 2024, 2:16pm Rosehip wrote: well done :) 3rd Dec 2024, 2:21pm EvilPixie wrote: Thank you x Add a comment 0.6mi, 11:23 Walk - General 1) 0.6mi - 11:23(19:04/mi) 89/115bpm [1697b/mi] 63cal 61/65rpm Add a comment	-	0.2mi, 4:50 Walk - General 1) 0.22mi - 4:50(21:37/mi) 140/147bpm [3026b/mi] 31cal 53/59rpm Add a comment 4.2mi, 1:01:23 Run - Progressive Just a run to feel still not sure what I’m doing 😂 Starting to feel better Knee niggled at 3:85m, got worse then eased 🤷‍♀️ Performance score 0 Recovery 22 Tempo 86 Warm up mile with post box pause! 1) 1mi - 15:12(15:12/mi) 146/162bpm [2220b/mi] 114cal 2) 1mi - 14:43(14:43/mi) 158/170bpm [2324b/mi] 115cal 3) 1mi - 14:22(14:22/mi) 156/165bpm [2241b/mi] 110cal 4) 1mi - 14:20(14:20/mi) 161/172bpm [2307b/mi] 115cal 5) 0.2mi - 2:46(13:57/mi) 159/166bpm [2219b/mi] 21cal 5th Dec 2024, 9:17am Ness wrote: Well done! 👏 5th Dec 2024, 9:19am westmoors wrote: Nice progression there. 5th Dec 2024, 9:43am Raptors claws are coming to town wrote: Super :) Well done! 5th Dec 2024, 10:50am Jingle Jaks wrote: Well done Pix 👏 5th Dec 2024, 11:43am EvilPixie wrote: Thanks ladies xx 5th Dec 2024, 1:20pm Raptors claws are coming to town wrote: I just saw "warm up Mike" and thought you had company 😃 5th Dec 2024, 1:21pm EvilPixie wrote: 😂😂😂 I keep doing that! Add a comment	-	3.3mi, 50:17 Run - Easy Went for a walk and rapidly decided it was too cold Jogged easily as non running bra 😮 1) 1mi - 15:26(15:26/mi) 134/156bpm [2068b/mi] 110cal 76/81rpm 2) 1mi - 14:44(14:44/mi) 148/157bpm [2180b/mi] 110cal 78/81rpm 3) 1mi - 14:58(14:58/mi) 154/160bpm [2304b/mi] 110cal 77/80rpm Walking cool down 4) 0.28mi - 5:10(18:34/mi) 147/158bpm [2728b/mi] 36cal 62/78rpm 7th Dec 2024, 11:44am Ness wrote: Nice 👍 7th Dec 2024, 12:27pm EvilPixie wrote: Thanks ness 7th Dec 2024, 1:35pm Rosehip wrote: well done :) 7th Dec 2024, 1:38pm EvilPixie wrote: Thanks 7th Dec 2024, 2:14pm Raptors claws are coming to town wrote: Well done 😀 7th Dec 2024, 2:55pm EvilPixie wrote: Thanks 👍 7th Dec 2024, 5:36pm Autumnleaves wrote: :) 7th Dec 2024, 5:49pm EvilPixie wrote: 😁 Add a comment	0.8mi, 15:43 Walk - Cool Down 1) 0.8mi - 15:43(19:40/mi) 136/151bpm [2674b/mi] 93cal 59/64rpm Add a comment 3mi, 43:02 Run - Tempo Not going to get fitter by knitting! Knee behaved 🤞 Performance score 4 Recovery 19 Tempo 71 1) 1mi - 14:46(14:46/mi) 146/164bpm [2155b/mi] 113cal 2) 1mi - 14:14(14:14/mi) 160/167bpm [2277b/mi] 112cal 3) 1mi - 14:00(14:00/mi) 162/169bpm [2268b/mi] 110cal 4) 0mi - 3(10:32/mi) 163/164bpm [1717b/mi] 8th Dec 2024, 2:46pm Raptors claws are coming to town wrote: Well done 😀 8th Dec 2024, 2:53pm Autumnleaves wrote: Good stuff 8th Dec 2024, 2:55pm EvilPixie wrote: Thanks 8th Dec 2024, 3:14pm Ness wrote: Well done :) 8th Dec 2024, 3:15pm Jingle Jaks wrote: Nice and progressive as well. Well done Pix 👏 8th Dec 2024, 3:18pm EvilPixie wrote: So it was! Hadn't looked 😁 Add a comment
Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15
0.6mi, 12:42 Walk - Cool Down 1) 0.59mi - 12:42(21:37/mi) 133/148bpm [2874b/mi] 71cal 55/61rpm Add a comment 3.8mi, 52:19 Run - Progressive LOVED THAT! Finally felt like I was running again and able to keep the pace rather than flagging Really pleased especially as every garmin stat said stay on sofa Performance score +5 Recovery 22 Threshold 102 1) 1mi - 14:23(14:23/mi) 145/163bpm [2086b/mi] 111cal 2) 1mi - 14:15(14:15/mi) 160/171bpm [2280b/mi] 112cal 3) 1mi - 13:31(13:31/mi) 167/176bpm [2256b/mi] 108cal 4) 0.75mi - 10:11(13:35/mi) 170/178bpm [2308b/mi] 89cal 9th Dec 2024, 3:30pm geordiebells wrote: Great progressive run! 9th Dec 2024, 3:49pm EvilPixie wrote: Thanks GG! 9th Dec 2024, 3:55pm Jingle Jaks wrote: Well done Pix 👏 9th Dec 2024, 4:07pm Autumnleaves wrote: Good to read! 9th Dec 2024, 4:10pm EvilPixie wrote: Thanks ☺️ 9th Dec 2024, 4:11pm Rosehip wrote: fabulous :) 9th Dec 2024, 4:13pm EvilPixie wrote: 😁 9th Dec 2024, 4:38pm Raptors claws are coming to town wrote: Excellent :) Garmin knows nothing. 9th Dec 2024, 4:38pm Ness wrote: Well done :) Add a comment	-	0.7mi, 15:05 Walk - Cool Down 1) 0.69mi - 15:05(21:51/mi) 132/153bpm [2885b/mi] 84cal 54/58rpm Add a comment 4.5mi, 1:03:22 Run - Tempo Enjoyable run with unexpected pace for me Performance score 3 Recovery 24 Threshold 112 1) 1mi - 14:41(14:41/mi) 147/166bpm [2159b/mi] 110cal 2) 1mi - 13:39(13:39/mi) 158/169bpm [2158b/mi] 110cal 3) 1mi - 13:27(13:27/mi) 165/172bpm [2220b/mi] 109cal 4) 1mi - 14:05(14:05/mi) 167/176bpm [2351b/mi] 114cal 5) 0.5mi - 7:29(15:00/mi) 165/172bpm [2475b/mi] 60cal 11th Dec 2024, 10:53am Jingle Jaks wrote: Well done Pix 👏 11th Dec 2024, 11:03am Raptors claws are coming to town wrote: Well done :) That looks like a very good continuous run. 11th Dec 2024, 11:09am EvilPixie wrote: Thanks I enjoyed it a lot and definitely feeling better 11th Dec 2024, 12:21pm Ness wrote: Well done! 👏 11th Dec 2024, 12:30pm EvilPixie wrote: Thank you 🤩 11th Dec 2024, 3:19pm Autumnleaves wrote: Great stuff :) 11th Dec 2024, 3:57pm EvilPixie wrote: Cheers 11th Dec 2024, 9:25pm geordiebells wrote: Good running Pix 11th Dec 2024, 9:44pm EvilPixie wrote: Thanks Add a comment 0.5mi, 9:34 Walk - General 1) 0.5mi - 9:34(19:00/mi) 86/112bpm [1634b/mi] 51cal 59/65rpm Add a comment	0mi, 4:06 Cross - Strength Fetchmas practice 3x10 Bodyweight squats Crunches Finished with 1min wall sit 12th Dec 2024, 10:10pm Raptors claws are coming to town wrote: Good work :) 13th Dec 2024, 6:28am EvilPixie wrote: Better than nothing 13th Dec 2024, 6:31am Ness wrote: Well done Add a comment	0mi, 10:12 Cross - Weights 3 sets 10 2kg dumbbell Lateral raise Frontal raises Biceps Overhead press 5kg dumbbell Side bends Shoulder shrugs 13th Dec 2024, 2:47pm Raptors claws are coming to town wrote: You're properly on it now! Well done :) 13th Dec 2024, 2:51pm EvilPixie wrote: Don’t speak too soon Add a comment 0.3mi, 5:51 Walk - Cool Down 1) 0.26mi - 5:51(22:27/mi) 136/164bpm [3054b/mi] 33cal 53/58rpm Add a comment 2.5mi, 35:07 Run - Easy Accepted the Garmin suggestion Performance score 5 Tempo 69 Recovery 19 1) 1mi - 14:25(14:25/mi) 141/160bpm [2034b/mi] 107cal 2) 1mi - 14:21(14:21/mi) 157/171bpm [2253b/mi] 114cal 3) 0.44mi - 6:14(14:08/mi) 156/167bpm [2206b/mi] 51cal 4) 0.01mi - 7(22:16/mi) 167/167bpm [3718b/mi] 1cal 13th Dec 2024, 2:43pm Ness wrote: Well done! 👏 13th Dec 2024, 2:46pm EvilPixie wrote: Thanks 🙏 13th Dec 2024, 2:54pm Raptors claws are coming to town wrote: Well done :) 13th Dec 2024, 2:57pm EvilPixie wrote: Thanks 🙏 13th Dec 2024, 5:50pm geordiebells wrote: Well done 13th Dec 2024, 6:30pm EvilPixie wrote: Ta xx Add a comment 0mi, 4:27 Cross - Strength 3x10 Bodyweight squats Stair press up Calf raises 30s single leg stand 13th Dec 2024, 9:10am Raptors claws are coming to town wrote: Well done 😀 13th Dec 2024, 9:28am EvilPixie wrote: 😊 Add a comment 0mi, 1:03 Cross - Fetchmas Wall sit Add a comment	0mi, 1:30 Cross - Fetchmas Day 2 Ouch Add a comment 0.8mi, 16:11 Walk - Cool Down 1) 0.77mi - 16:11(21:00/mi) 135/162bpm [2834b/mi] 92cal 56/74rpm Add a comment 6mi, 1:29:07 Run - Long Run First proper long run for 2 months Hard work Performance score 4 Recovery 24 Tempo 117 1) 1mi - 15:14(15:14/mi) 144/162bpm [2193b/mi] 115cal 2) 1mi - 15:05(15:05/mi) 156/167bpm [2353b/mi] 113cal 3) 1mi - 14:25(14:25/mi) 157/167bpm [2263b/mi] 108cal 4) 1mi - 14:35(14:35/mi) 160/168bpm [2334b/mi] 107cal 5) 1mi - 14:51(14:51/mi) 162/171bpm [2405b/mi] 115cal 6) 1mi - 14:56(14:56/mi) 163/173bpm [2435b/mi] 114cal 7) 0mi - 0(4:14/mi) 165/165bpm [699b/mi] 14th Dec 2024, 11:32am Raptors claws are coming to town wrote: Well done 😀 14th Dec 2024, 11:53am Ness wrote: Well done 👍 14th Dec 2024, 12:09pm Autumnleaves wrote: Excellent ⭐️ 14th Dec 2024, 12:25pm Jingle Jaks wrote: Well done Pix 👏 14th Dec 2024, 12:33pm EvilPixie wrote: Thanks 😁 14th Dec 2024, 3:42pm geordiebells wrote: Great to see well done Pix 14th Dec 2024, 4:02pm EvilPixie wrote: Thanks gg 14th Dec 2024, 7:33pm 3FrenchMs wrote: Well done! Long runs are the basis for.even more long runs! 14th Dec 2024, 7:35pm EvilPixie wrote: 😃😂 Add a comment	0.6mi, 13:10 Walk - Cool Down 1) 0.62mi - 13:10(21:08/mi) 125/136bpm [2641b/mi] 70cal 54/61rpm Add a comment 2mi, 30:19 Run - Recovery Run Super gentle 1 min of walking Wrong bra! Performance score 4 Recovery 17 Base 45 1) 1mi - 15:15(15:15/mi) 136/158bpm [2073b/mi] 112cal 2) 1mi - 15:04(15:05/mi) 148/162bpm [2233b/mi] 109cal 15th Dec 2024, 3:12pm Raptors claws are coming to town wrote: Well done 😀 15th Dec 2024, 3:14pm EvilPixie wrote: Thanks 15th Dec 2024, 3:31pm Ness wrote: Well done 👍 15th Dec 2024, 3:31pm EvilPixie wrote: Cheers 15th Dec 2024, 4:15pm Jingle Jaks wrote: Well done 👏 15th Dec 2024, 4:40pm EvilPixie wrote: 😁 Add a comment 0mi, 1:55 Cross - Fetchmas Wall sit Lunges Push ups... Trying to do proper ones! Add a comment
Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22
0mi, 12:54 Cross - Strength 3 sets 10 Sit ups Russian twist with 8kg kB Then tried assisted pull ups. Logged as 3 but probably 5 halves. It's as start Arms already aware of this expectation of abs and arms complaining tomorrow Add a comment 0.2mi, 3:38 Walk - General 1) 0.17mi - 3:38(21:08/mi) 147/158bpm [3107b/mi] 25cal 52/58rpm Add a comment 3.5mi, 49:11 Run - Drills Vrap strides Enjoyed that felt good Performance score 3 Recovery 23 Threshold 112 Warm up 1) 1mi - 14:23(14:23/mi) 148/160bpm [2129b/mi] 106cal 2) 0.16mi - 2:24(15:27/mi) 151/155bpm [2333b/mi] 18cal 12 sets of 50m 3) 0.03mi - 21(11:06/mi) 152/156bpm [1687b/mi] 3cal 4) 0.06mi - 52(14:03/mi) 159/162bpm [2233b/mi] 8cal 5) 0.03mi - 20(10:32/mi) 162/163bpm [1707b/mi] 3cal 6) 0.06mi - 57(15:12/mi) 164/165bpm [2493b/mi] 9cal 7) 0.03mi - 22(11:33/mi) 162/163bpm [1871b/mi] 3cal 8) 0.06mi - 44(11:55/mi) 163/168bpm [1944b/mi] 7cal 9) 0.03mi - 21(11:31/mi) 167/170bpm [1922b/mi] 3cal 10) 0.06mi - 58(15:32/mi) 170/171bpm [2642b/mi] 8cal 11) 0.03mi - 19(10:25/mi) 165/167bpm [1720b/mi] 3cal 12) 0.06mi - 49(13:13/mi) 169/172bpm [2234b/mi] 7cal 13) 0.03mi - 23(12:17/mi) 164/167bpm [2015b/mi] 3cal 14) 0.06mi - 49(13:04/mi) 167/169bpm [2182b/mi] 6cal 15) 0.03mi - 20(10:38/mi) 167/169bpm [1777b/mi] 3cal 16) 0.06mi - 53(14:17/mi) 168/171bpm [2400b/mi] 8cal 17) 0.03mi - 24(12:50/mi) 164/165bpm [2104b/mi] 3cal 18) 0.06mi - 47(12:38/mi) 166/168bpm [2097b/mi] 6cal 19) 0.03mi - 22(12:01/mi) 164/165bpm [1972b/mi] 4cal 20) 0.06mi - 48(12:56/mi) 170/172bpm [2199b/mi] 8cal 21) 0.03mi - 22(11:52/mi) 168/169bpm [1993b/mi] 4cal 22) 0.06mi - 51(13:43/mi) 172/174bpm [2358b/mi] 8cal 23) 0.03mi - 22(12:01/mi) 172/174bpm [2066b/mi] 4cal 24) 0.06mi - 48(13:00/mi) 173/176bpm [2250b/mi] 7cal 25) 0.03mi - 21(11:26/mi) 171/172bpm [1955b/mi] 3cal 26) 0.06mi - 55(14:39/mi) 174/176bpm [2550b/mi] 9cal Cool down 27) 1mi - 14:37(14:37/mi) 166/173bpm [2426b/mi] 119cal 28) 0.23mi - 3:17(14:28/mi) 162/166bpm [2344b/mi] 25cal 16th Dec 2024, 10:47am Ness wrote: Well done! 👏 16th Dec 2024, 10:54am geordiebells wrote: nice one 16th Dec 2024, 11:23am Raptors claws are coming to town wrote: Well done, superb pickups :) 16th Dec 2024, 12:08pm Rosehip wrote: well done, lovely spikes :) 16th Dec 2024, 12:32pm EvilPixie wrote: Thanks ladies 16th Dec 2024, 1:35pm Jingle Jaks wrote: Brilliant 🤩, well done 👏 16th Dec 2024, 1:36pm EvilPixie wrote: Thank you x Add a comment 0.4mi, 7:09 Walk - Cool Down 1) 0.38mi - 7:09(18:55/mi) 124/137bpm [2345b/mi] 45cal 61/67rpm Add a comment 0mi, 1:42 Cross - Fetchmas Day 4 16th Dec 2024, 10:08am geordiebells wrote: well done! 16th Dec 2024, 10:48am Ness wrote: Well done Add a comment	-	0.5mi, 10:29 Walk - Cool Down 1) 0.5mi - 10:29(21:09/mi) 129/146bpm [2729b/mi] 58cal 55/61rpm Add a comment 5.3mi, 1:21:39 Run - Intervals First attempt at speedwork in 2 months and much better than expected Wind not helpful Really pleased and somewhat amazed! Performance score 0 Recovery 21 Base 142! Warm up and try to find a less windy place 1) 1mi - 15:02(15:02/mi) 144/154bpm [2165b/mi] 104cal 2) 1mi - 14:50(14:50/mi) 146/165bpm [2167b/mi] 102cal 3) 0.53mi - 8:22(15:42/mi) 151/165bpm [2371b/mi] 59cal Decided on trail by doctors which was more sheltered but rough footing with stones but I figured I would be slow anyway! Left target pace at 10:45-11:15 8 reps 200 then walk 200 recovery 4) 0.12mi - 1:24(11:13/mi) 156/168bpm [1751b/mi] 12cal 5) 0.12mi - 2:27(19:44/mi) 145/169bpm [2862b/mi] 14cal 6) 0.12mi - 1:25(11:23/mi) 152/163bpm [1730b/mi] 13cal 7) 0.12mi - 2:36(20:53/mi) 141/164bpm [2943b/mi] 14cal 8) 0.12mi - 1:25(11:22/mi) 151/164bpm [1715b/mi] 14cal 9) 0.12mi - 2:46(22:14/mi) 143/165bpm [3179b/mi] 15cal 10) 0.12mi - 1:22(11:02/mi) 153/162bpm [1689b/mi] 14cal 11) 0.12mi - 2:52(23:05/mi) 141/164bpm [3254b/mi] 15cal 12) 0.12mi - 1:18(10:29/mi) 148/160bpm [1552b/mi] 10cal 13) 0.12mi - 2:38(21:14/mi) 144/168bpm [3059b/mi] 14cal 14) 0.12mi - 1:23(11:07/mi) 149/168bpm [1657b/mi] 12cal 15) 0.12mi - 2:45(22:11/mi) 145/170bpm [3216b/mi] 15cal 16) 0.12mi - 1:21(10:50/mi) 152/164bpm [1647b/mi] 13cal 17) 0.12mi - 2:47(22:24/mi) 144/165bpm [3225b/mi] 15cal 18) 0.12mi - 1:24(11:14/mi) 155/169bpm [1741b/mi] 12cal 19) 0.12mi - 2:39(21:23/mi) 146/167bpm [3123b/mi] 14cal Cool-down 20) 0.73mi - 10:53(14:52/mi) 151/165bpm [2246b/mi] 81cal 18th Dec 2024, 10:51am geordiebells wrote: and not only a run, intervals! Well done Pix 18th Dec 2024, 10:53am Jingle Jaks wrote: Well done Pix 👏 18th Dec 2024, 11:09am Raptors claws are coming to town wrote: Nicely done, and loads of 180+ cadence on the efforts, so your legs haven't forgotten how to turn over fast when you ask them to. 18th Dec 2024, 11:12am EvilPixie wrote: Thanks surprised myself! 18th Dec 2024, 12:26pm Ness wrote: Well done 👏 18th Dec 2024, 12:29pm Autumnleaves wrote: Great stuff - intervals in the wind can be very challenging!! 18th Dec 2024, 12:33pm EvilPixie wrote: Thank you. I’m hoping the rough trail and wind explains the slower pace! Add a comment 0.4mi, 7:10 Walk - General 1) 0.35mi - 7:10(20:11/mi) 115/136bpm [2321b/mi] 44cal 60/64rpm Add a comment	0mi, 37:55 Cross - Weights Chest fly on bench 1 x 15 2kg then 3.5kg 1 x 10 5kg 3 x 8 6kg During rests breaks one of 2 sets 15 calf raises 2 sets 15 back squats with red resistance band 1 min tree per leg Chest press on bench 1 x 15 3.5kg then 5kg 1 x 10 6kg 3 x 8 7.5kg Rests ….. 3 x squats with red band again 30s tree per leg Skull crushers on bench 1 x 15 2kg 1 x 10 3.5kg 3 x 8 5kg Rest 1 min tree per leg 19th Dec 2024, 4:18pm Raptors claws are coming to town wrote: Good work! That's a very thorough session. 19th Dec 2024, 4:26pm EvilPixie wrote: Thanks Been planning what to do whilst knitting and or not sleeping at 2am! 😂 19th Dec 2024, 4:54pm Ness wrote: Well done 👍 19th Dec 2024, 5:16pm EvilPixie wrote: Cheers Add a comment 0mi, 4:18 Cross - Sets - Pressups Total of 30 banded 6,4,6,4,4,3,3 Add a comment 0mi, 3:00 Cross - Sets - Sit Ups 3 x 10 Add a comment	0.6mi, 13:29 Walk - Cool Down 1) 0.59mi - 13:29(22:54/mi) 128/139bpm [2931b/mi] 69cal 52/61rpm Add a comment 4.5mi, 1:07:19 Run - Easy This was a justgetoutthedoor run Started off round the field as mrpix said it was ok, it wasn't Legs aware of yesterday's squats But miles in bank Performance score 1 Recovery 20 Base 82 1) 1mi - 15:24(15:24/mi) 139/152bpm [2140b/mi] 106cal 2) 1mi - 14:37(14:37/mi) 147/156bpm [2149b/mi] 111cal 3) 1mi - 15:31(15:31/mi) 148/159bpm [2297b/mi] 114cal 4) 1mi - 14:23(14:23/mi) 150/163bpm [2159b/mi] 107cal 5) 0.5mi - 7:23(14:49/mi) 153/163bpm [2267b/mi] 53cal 20th Dec 2024, 10:10am Autumnleaves wrote: Well done :) 20th Dec 2024, 10:29am Raptors claws are coming to town wrote: Super :) Good dollop of continuous running. 20th Dec 2024, 10:36am EvilPixie wrote: Thanks 20th Dec 2024, 10:43am Jingle Jaks wrote: Well done 👏 20th Dec 2024, 10:54am EvilPixie wrote: Thank you 20th Dec 2024, 11:00am Ness wrote: Well done 👍 20th Dec 2024, 11:01am EvilPixie wrote: Ta! Add a comment	1mi, 20:50 Walk - General 1) 0.99mi - 20:50(21:08/mi) 101/127bpm [2134b/mi] 104cal 56/64rpm Add a comment	0.2mi, 4:30 Walk - Cool Down 1) 0.21mi - 4:30(21:21/mi) 149/156bpm [3180b/mi] 31cal 53/58rpm Add a comment 6.2mi, 1:29:34 Run - Long Run Really didn’t want to go out but said I’d do 2m Not sure who I persuaded myself to get to 90 mins as it was horrible weather Performance score 5 Threshold 115 Recovery 23 1) 1mi - 14:34(14:34/mi) 147/161bpm [2142b/mi] 114cal 2) 1mi - 14:11(14:11/mi) 158/167bpm [2241b/mi] 105cal 3) 1mi - 14:35(14:35/mi) 161/169bpm [2347b/mi] 114cal 4) 1mi - 14:26(14:26/mi) 164/178bpm [2367b/mi] 108cal 5) 1mi - 14:48(14:48/mi) 160/168bpm [2367b/mi] 111cal 6) 1mi - 14:47(14:47/mi) 166/172bpm [2453b/mi] 116cal 7) 0.15mi - 2:13(14:49/mi) 163/165bpm [2416b/mi] 15cal 22nd Dec 2024, 11:57am Autumnleaves wrote: Nice and steady x 22nd Dec 2024, 12:03pm Ness wrote: Well done 👍 22nd Dec 2024, 12:36pm Corrah wrote: Good stuff x 22nd Dec 2024, 12:57pm Raptors claws are coming to town wrote: That's a good run :) 22nd Dec 2024, 1:00pm EvilPixie wrote: Thank you all 22nd Dec 2024, 1:40pm Jingle Jaks wrote: Well done 👏 22nd Dec 2024, 1:54pm EvilPixie wrote: Thanks Add a comment

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