Autumnleaves

Project Joker 800s. Target 4 mins - pleased with the consistency given conditions and rolling terrain.
1) 1mi - 10:05(10:05/mi) 130/141bpm [1310b/mi] 97cal 246/330W
2) 0.5mi - 3:59(8:01/mi) 152/158bpm [1218b/mi] 45cal 290/308W
3) 0.26mi - 3:00(11:36/mi) 140/157bpm [1624b/mi] 29cal 190/287W
4) 0.5mi - 3:59(8:01/mi) 148/158bpm [1187b/mi] 44cal 295/361W
5) 0.27mi - 3:00(10:59/mi) 145/159bpm [1594b/mi] 30cal 218/330W
6) 0.5mi - 3:59(8:01/mi) 155/161bpm [1243b/mi] 46cal 289/326W
7) 0.27mi - 3:00(11:12/mi) 146/161bpm [1634b/mi] 31cal 207/315W
8) 0.5mi - 3:55(7:52/mi) 155/161bpm [1220b/mi] 45cal 298/332W
9) 0.27mi - 3:00(11:01/mi) 150/163bpm [1652b/mi] 31cal 225/318W
10) 0.5mi - 3:58(7:59/mi) 160/164bpm [1278b/mi] 47cal 317/352W
11) 0.26mi - 3:00(11:26/mi) 146/164bpm [1669b/mi] 28cal 201/338W
12) 1mi - 11:51(11:51/mi) 136/142bpm [1611b/mi] 98cal 217/282W
13) 0.18mi - 2:31(14:11/mi) 135/139bpm [1914b/mi] 19cal 169/224W

Back to Victoria. Long weekend ahead!
1) 1mi - 16:44(16:44/mi) 91/99bpm [1523b/mi] 85cal 57/66rpm
2) 0.06mi - 1:16(22:10/mi) 93/95bpm [2062b/mi] 6cal 57/61rpm

Back to office
1) 0.48mi - 8:56(18:28/mi) 105/115bpm [1939b/mi] 50cal 55/61rpm

Pool busy - but managed ok. Bit warm though.
1) 0.56mi - 25:26(45:28/mi) 104/127bpm [4729b/mi] 119cal 33/rpm

To Y Club
1) 0.53mi - 8:40(16:24/mi) 91/100bpm [1492b/mi] 44cal 54/62rpm

To the office.
1) 1mi - 16:46(16:46/mi) 92/112bpm [1542b/mi] 92cal 56/60rpm
2) 0.07mi - 1:15(18:55/mi) 100/103bpm [1892b/mi] 5cal 56/58rpm

YWA - Feel good flow for the hips. This felt like the right thing for today. Pics of Bonnie for the blog later!

YWA - Build 12/30 Yoga for Swimmers. Really good quick flow - must do again. Forgot to start the Garmin though so adding manually!

Windiest walk in a while! Unbelievably there were golfers out!
1) 1mi - 26:51(26:51/mi) 130/153bpm [3491b/mi] 191cal 44/111rpm
2) 0.78mi - 19:44(25:13/mi) 87/109bpm [2194b/mi] 64cal 48/125rpm

Little explore this morning. First mile into the end, second mile enlivened by the road being flooded in two places - so shoes a bit squelchy thereafter! Skylarks galore. Little detour into Lucker to find pub where we're eating tonight. Mr AL explored a footpath so met him on the road at about 2.5 miles for a quick route check on his OS app! No wrong turns today though 🙂
1) 1mi - 10:45(10:45/mi) 131/140bpm [1409b/mi] 103cal 258/347W
2) 1mi - 10:36(10:36/mi) 134/145bpm [1420b/mi] 99cal 233/297W
3) 1mi - 9:59(9:59/mi) 134/139bpm [1337b/mi] 97cal 241/314W
4) 1mi - 10:33(10:33/mi) 136/142bpm [1435b/mi] 100cal 236/339W
5) 0.36mi - 3:47(10:21/mi) 135/137bpm [1397b/mi] 35cal 258/300W

YWA - 10 minute deep stretch. Felt appropriate this morning.

YWA - Quick Quad Release - this was just what I needed to do after a soak in the bath.

Bamburgh 100k with another 5k either side to and from cottage. Weather very kind most of the day - one quite heavy shower in the last 10 miles, otherwise blue skies & sunshine. J & M caught up with us about 22 miles in, we weren't far behind for what was left of the first half so we saw them again at the feed stop. Enjoyed this more than last year - less nervous of the distance & the bike was a big improvement!!

1) 5mi - 22:10(4:26/mi) 202cal 13.54/20.79mph
2) 5mi - 21:42(4:20/mi) 202cal 13.82/19.68mph
3) 5mi - 22:11(4:26/mi) 209cal 13.52/23.61mph
4) 5mi - 22:13(4:27/mi) 210cal 13.5/21.66mph
5) 5mi - 23:04(4:37/mi) 206cal 13.01/22.06mph
6) 5mi - 20:56(4:11/mi) 216cal 14.34/24.94mph
7) 5mi - 24:57(4:59/mi) 202cal 12.03/18.64mph
8) 5mi - 24:37(4:55/mi) 224cal 12.19/25.84mph
9) 5mi - 25:47(5:09/mi) 239cal 11.64/32.96mph
10) 5mi - 28:26(5:41/mi) 247cal 10.55/24.88mph
11) 5mi - 17:51(3:34/mi) 215cal 16.81/26.34mph
12) 5mi - 21:42(4:20/mi) 200cal 13.83/22.02mph
13) 5mi - 23:04(4:37/mi) 197cal 13.01/19.47mph
14) 4.42mi - 26:19(5:57/mi) 175cal 10.08/20mph

Reformer class with Liz - nice class which was quite slow paced & stretchy. One of the regulars did Manchester marathon yesterday so Liz gave her & me some modifications.

Out with Bonnie & Twiglet. Bit cold & blowy!
1) 1mi - 24:24(24:24/mi) 83/94bpm [2025b/mi] 87cal 45/75rpm
2) 1mi - 23:46(23:46/mi) 87/100bpm [2068b/mi] 90cal 45/77rpm
3) 0.04mi - 53(22:18/mi) 92/93bpm [2051b/mi] 4cal 51/55rpm

YWA - Build 15/30 - Yoga for Psoas. This was today's session but fitted well with what I needed. Body feels OK, tired but not sore.

Back on the track without incident tonight! Jack to help so he did the warm-up (his warm-ups are always inventive), then chatty run. Main session was 4 x 5 mins at target 5k/10k pace with 2 mins jog recovery. Pleased with the consistency of these, and I did jog the recoveries - no walking (which was meant to be the rule, inevitably some ignored it because they ran too fast, *tuts*
1) 0.62mi - 8:58(14:26/mi) 112/128bpm [1616b/mi] 65cal 151/485W
2) 0.84mi - 7:55(9:27/mi) 128/136bpm [1210b/mi] 76cal 254/307W
3) 0.65mi - 5:05(7:51/mi) 141/149bpm [1107b/mi] 52cal 306/367W
4) 0.18mi - 1:59(11:00/mi) 139/146bpm [1528b/mi] 20cal 237/337W
5) 0.64mi - 5:00(7:52/mi) 143/155bpm [1125b/mi] 54cal 301/352W
6) 0.21mi - 2:00(9:39/mi) 145/153bpm [1399b/mi] 21cal 258/306W
7) 0.64mi - 5:00(7:53/mi) 149/155bpm [1173b/mi] 56cal 298/332W
8) 0.2mi - 2:00(10:06/mi) 145/156bpm [1465b/mi] 20cal 251/316W
9) 0.64mi - 5:01(7:50/mi) 150/154bpm [1174b/mi] 56cal 309/356W
10) 0.22mi - 2:41(12:13/mi) 138/153bpm [1686b/mi] 24cal 214/317W

Back to Victoria.

1) 1mi - 17:34(17:34/mi) 91/100bpm [1599b/mi] 89cal 60/66rpm
2) 0.01mi - 11(22:31/mi) 92/93bpm [2071b/mi] 1cal 57/58rpm

Back to the office.
1) 1mi - 17:15(17:15/mi) 99/105bpm [1707b/mi] 87cal 61/83rpm
2) 0.02mi - 21(15:40/mi) 102/102bpm [1597b/mi] 2cal 61/62rpm

Up to HSP.
1) 1mi - 16:00(16:00/mi) 96/109bpm [1536b/mi] 91cal 60/69rpm
2) 0.05mi - 57(18:30/mi) 101/105bpm [1868b/mi] 5cal 58/61rpm

To the office.
1) 1mi - 16:13(16:13/mi) 102/117bpm [1653b/mi] 98cal 61/65rpm
2) 0.03mi - 22(14:18/mi) 96/97bpm [1373b/mi] 3cal 62/64rpm

YWA - Yoga for Swimmers. Fancied this again.

RR group run - legs definitely feeling a bit weary, so I happily pottered at the back with the 5k graduates! Counting today as my long run for the week.
1) 1mi - 11:15(11:15/mi) 110/119bpm [1237b/mi] 96cal 227/311W
2) 1mi - 11:08(11:08/mi) 115/121bpm [1280b/mi] 92cal 211/269W
3) 1mi - 11:28(11:28/mi) 120/129bpm [1377b/mi] 96cal 216/319W
4) 0.72mi - 8:23(11:36/mi) 118/124bpm [1368b/mi] 67cal 211/259W

First two miles escorting Ellis on the start of day 17 of his JOGLE challenge - covering 30 miles or so per day. He set the pace!. We then circled back (Mr AL & I) for a lovely breezy run in the sunshine.
1) 1mi - 10:10(10:10/mi) 120/131bpm [1220b/mi] 94cal 236/289W
2) 1mi - 10:14(10:14/mi) 127/135bpm [1299b/mi] 96cal 231/298W
3) 1mi - 10:30(10:30/mi) 131/137bpm [1376b/mi] 100cal 237/332W
4) 1mi - 10:00(10:00/mi) 129/133bpm [1290b/mi] 92cal 247/313W
5) 1mi - 10:14(10:14/mi) 131/134bpm [1340b/mi] 95cal 251/304W
6) 0.05mi - 38(12:34/mi) 133/134bpm [1672b/mi] 6cal 295/341W

Back to the office - cold & wet ☹️
1) 1mi - 17:37(17:37/mi) 94/109bpm [1657b/mi] 87cal 60/64rpm
2) 0.03mi - 30(15:07/mi) 109/110bpm [1647b/mi] 3cal 59/62rpm

Had a bit of time so took a circuitous route to get some extra steps in!
1) 1mi - 17:08(17:08/mi) 92/100bpm [1576b/mi] 89cal 56/62rpm
2) 0.04mi - 38(17:24/mi) 91/93bpm [1584b/mi] 3cal 58/59rpm

YWA - Build 17/30 - Yoga for the Future. Nice flow. Bonnie popped in to check on me periodically.

Tempo run on Winwick loop - ran to feel for the middle miles and felt good! Pleased with pace in final tempo mile as although it's a downhill start it was into the wind, and I was getting tired.
1) 1mi - 9:50(9:50/mi) 127/140bpm [1250b/mi] 94cal 251/308W
2) 1mi - 8:18(8:18/mi) 148/152bpm [1228b/mi] 90cal 273/346W
3) 1mi - 8:11(8:11/mi) 152/156bpm [1243b/mi] 91cal 275/316W
4) 1mi - 8:06(8:06/mi) 156/160bpm [1264b/mi] 92cal 300/372W
5) 1mi - 10:39(10:39/mi) 140/157bpm [1491b/mi] 101cal 241/311W
6) 0.13mi - 1:40(12:25/mi) 138/140bpm [1712b/mi] 15cal 221/270W

Walk to work - not raining 😮
1) 1mi - 16:58(16:58/mi) 98/108bpm [1662b/mi] 94cal 56/64rpm
2) 0.02mi - 37(31:19/mi) 95/97bpm [2976b/mi] 3cal 60/61rpm

YWA - yoga for scoliosis. Build 18/30. Enjoyed this but Bonnie got over-excited and chewed a hole in my favourite 2XU leggings 😒

Back to Piccadilly.

1) 0.85mi - 15:41(18:27/mi) 92/112bpm [1697b/mi] 81cal 56/68rpm

Piccadilly to St Michael's for Hackathon (I am so far doing very little!!)
1) 0.85mi - 16:11(19:01/mi) 89/103bpm [1693b/mi] 79cal 55/66rpm

RR group run. I used the Garmin suggestion - 40 mins base at 10.40 min/mile which was good but I ran out of time so carried on to the end of the loop. Lots of musters today. 90 % for execution!
1) 1mi - 10:48(10:48/mi) 123/134bpm [1329b/mi] 99cal 231/291W
2) 1mi - 10:23(10:23/mi) 126/132bpm [1309b/mi] 95cal 220/274W
3) 1mi - 10:38(10:38/mi) 129/137bpm [1372b/mi] 99cal 231/320W
4) 0.8mi - 8:11(10:16/mi) 125/130bpm [1283b/mi] 72cal 225/267W
5) 0.64mi - 7:10(11:14/mi) 129/137bpm [1449b/mi] 64cal 232/334W

To Victoria. In time for the train before the one I was aiming at *fist pump* 🙂
1) 0.68mi - 11:50(17:24/mi) 102/130bpm [1776b/mi] 61cal 60/66rpm

Hunting for gift cards for today's prize! Success finally *phew*
1) 1mi - 18:41(18:41/mi) 85/96bpm [1588b/mi] 82cal 55/119rpm
2) 0.53mi - 10:12(19:24/mi) 90/103bpm [1746b/mi] 49cal 54/61rpm

To St Michael's.

1) 0.98mi - 19:56(20:20/mi) 75/101bpm [1525b/mi] 90cal 52/79rpm

Needed to get this done early - Garmin suggested another 42 minutes base run - so that's what I did. Bit quick really but I had more pep than I thought 🙂
1) 1mi - 10:11(10:11/mi) 124/136bpm [1262b/mi] 96cal 248/378W
2) 1mi - 10:01(10:01/mi) 125/134bpm [1251b/mi] 93cal 233/275W
3) 1mi - 10:10(10:10/mi) 126/130bpm [1280b/mi] 93cal 232/269W
4) 1mi - 10:35(10:35/mi) 123/129bpm [1301b/mi] 91cal 226/279W
5) 0.1mi - 1:04(10:31/mi) 126/128bpm [1325b/mi] 10cal 223/228W
6) 0mi - 1(8:13/mi) 125/125bpm [1028b/mi] 223/223W

Reformer class with Liz - some quite tough stuff thrown in tonight!

No idea what the GPS did there! Where on earth it thought I was - because that isn't where I set out from...
1) 1mi - 8:33(8:33/mi) 94/105bpm [803b/mi] 46cal 56/75rpm
2) 0.02mi - 28(25:17/mi) 94/96bpm [2376b/mi] 2cal 52/60rpm

Bulletproof workout

Cross-country programme
1) 0mi - 10:25(0/mi) 109/147bpm [INFb/mi] 62cal

To gym - not raining!
1) 0.5mi - 9:11(18:11/mi) 75/87bpm [1364b/mi] 38cal 58/65rpm

Wet walk to the office - could have worn gloves!
1) 1mi - 16:03(16:03/mi) 87/100bpm [1396b/mi] 89cal 61/65rpm
2) 0.06mi - 1:09(20:30/mi) 89/91bpm [1825b/mi] 5cal 61/63rpm

YWA - Build 22/30 - Grounding practice (for Earth Day) - nice session, just focussed on 5 different poses.

Striders & Lymm session.
Warm-up - then I did the timed session which was 2 mins on, 1 min recovery x10. I just ran to what felt like a hard effort, walked the first 30 seconds or so of each recovery & jogged the rest. Pleased with the pace achieved.

1) 0.53mi - 6:09(11:34/mi) 114/121bpm [1319b/mi] 51cal 209/248W
2) 0.87mi - 10:19(11:49/mi) 121/136bpm [1430b/mi] 88cal 193/405W
3) 0.77mi - 9:01(11:42/mi) 118/123bpm [1381b/mi] 72cal 204/348W
4) 0.25mi - 1:56(7:35/mi) 124/135bpm [941b/mi] 16cal 299/385W
5) 0.09mi - 59(11:27/mi) 131/134bpm [1501b/mi] 9cal 204/313W
6) 0.28mi - 2:01(7:10/mi) 139/143bpm [997b/mi] 21cal 323/351W
7) 0.08mi - 1:00(13:05/mi) 136/142bpm [1779b/mi] 9cal 202/319W
8) 0.29mi - 2:01(6:53/mi) 136/140bpm [936b/mi] 21cal 338/360W
9) 0.07mi - 1:01(14:29/mi) 135/140bpm [1954b/mi] 9cal 163/357W
10) 0.28mi - 1:59(7:06/mi) 142/152bpm [1007b/mi] 21cal 323/358W
11) 0.07mi - 1:00(15:08/mi) 144/153bpm [2178b/mi] 10cal 158/356W
12) 0.29mi - 2:00(7:01/mi) 144/154bpm [1010b/mi] 22cal 331/370W
13) 0.07mi - 1:00(14:09/mi) 142/154bpm [2008b/mi] 10cal 166/324W
14) 0.28mi - 2:00(7:06/mi) 142/153bpm [1007b/mi] 21cal 323/345W
15) 0.06mi - 1:00(16:03/mi) 141/153bpm [2263b/mi] 9cal 113/317W
16) 0.29mi - 2:00(6:56/mi) 143/155bpm [992b/mi] 21cal 338/384W
17) 0.07mi - 1:00(14:27/mi) 145/155bpm [2095b/mi] 10cal 149/354W
18) 0.29mi - 2:00(6:54/mi) 145/155bpm [1001b/mi] 21cal 337/374W
19) 0.07mi - 1:00(14:14/mi) 148/155bpm [2107b/mi] 10cal 147/346W
20) 0.29mi - 2:00(6:51/mi) 145/151bpm [994b/mi] 21cal 340/374W
21) 0.06mi - 1:03(16:24/mi) 146/157bpm [2396b/mi] 11cal 115/325W
22) 0.28mi - 1:55(6:49/mi) 146/155bpm [995b/mi] 20cal 351/436W
23) 0.22mi - 2:49(12:39/mi) 137/155bpm [1733b/mi] 26cal 180/334W

1) 1mi - 17:23(17:23/mi) 88/94bpm [1530b/mi] 87cal 58/64rpm
2) 0.09mi - 1:28(15:46/mi) 95/104bpm [1497b/mi] 8cal 57/66rpm

And back
1) 0.47mi - 8:34(18:15/mi) 95/104bpm [1734b/mi] 42cal 55/71rpm

Pool - rather busy but managed.
1) 0.56mi - 25:15(45:10/mi) 112/147bpm [5059b/mi] 133cal 29/rpm

To the gym - sunny!!
1) 0.53mi - 8:21(15:48/mi) 101/110bpm [1596b/mi] 40cal 59/88rpm

Walk to work - still cold but dry today (so far...)
1) 1mi - 17:40(17:40/mi) 63/76bpm [1113b/mi] 35cal 58/65rpm
2) 0mi - 3(14:56/mi) 63/64bpm [941b/mi] 61/62rpm

YWA - Build 14/30 - I am strong. Nice feisty flow - legs feel a bit tight, hope a swim today will help that.

Lovely group run, perfect conditions! Kept to low heart rate & felt livelier than I expected to!
1) 1mi - 11:01(11:01/mi) 125/130bpm [1377b/mi] 101cal 228/276W
2) 1mi - 10:24(10:24/mi) 126/132bpm [1309b/mi] 95cal 221/279W
3) 1mi - 10:45(10:45/mi) 128/136bpm [1377b/mi] 100cal 233/309W
4) 1mi - 10:25(10:25/mi) 128/135bpm [1333b/mi] 94cal 235/292W
5) 0.07mi - 1:00(14:08/mi) 136/136bpm [1922b/mi] 9cal 247/318W

Back to Victoria. Platform 4 again, longer walk!
1) 1mi - 16:59(16:59/mi) 88/100bpm [1494b/mi] 87cal 58/64rpm
2) 0.14mi - 2:06(14:59/mi) 95/105bpm [1424b/mi] 10cal 56/72rpm

Wander into town hunting for presents! Bit warmer out there now.
1) 1mi - 17:31(17:31/mi) 85/101bpm [1489b/mi] 88cal 57/123rpm
2) 0.38mi - 4:23(11:38/mi) 93/98bpm [1082b/mi] 28cal 59/63rpm

1) 1mi - 17:14(17:14/mi) 85/102bpm [1465b/mi] 90cal 56/63rpm
2) 0.05mi - 44(16:24/mi) 91/93bpm [1493b/mi] 4cal 57/59rpm

YWA - Build 24/30. Yoga for tired legs. Perfect for today! Bonnie a rather over-enthusiastic participant for a time!

Emerged to rain!!
1) 0.48mi - 8:44(18:19/mi) 102/110bpm [1869b/mi] 47cal 58/64rpm

Great swim today - pool not too busy and as this is my main exercise I threw myself into it and swam further than I have for a while.
1) 0.59mi - 24:31(41:33/mi) 120/149bpm [4985b/mi] 160cal 30/rpm

To the gym

1) 0.61mi - 8:15(13:27/mi) 95/109bpm [1278b/mi] 50cal 59/70rpm

1) 1mi - 17:34(17:34/mi) 68/96bpm [1194b/mi] 42cal 59/76rpm
2) 0mi - 3(15:39/mi) 96/96bpm [1502b/mi]

YWA - Build 25/30 - Yoga for Runners, Physical & Mental Stamina - I don't think I'd done this before. It was good - some nice focussed stretching. Bonnie thought lying under me during the forearm plank was great fun, and then helped with puppy posture...

This week's tempo. Really pleased with this - stayed in Z3 heart rate throughout. Nice 5k benchmark too. Felt comfortable with the pace. Tippety top 🙂
1) 1mi - 9:37(9:37/mi) 122/136bpm [1173b/mi] 91cal 261/315W
2) 1mi - 8:08(8:08/mi) 146/151bpm [1186b/mi] 89cal 287/361W
3) 1mi - 8:04(8:04/mi) 149/151bpm [1202b/mi] 89cal 281/331W
4) 1mi - 8:06(8:06/mi) 150/152bpm [1215b/mi] 89cal 278/353W
5) 1mi - 10:10(10:10/mi) 135/148bpm [1373b/mi] 97cal 230/308W
6) 0.14mi - 1:32(11:03/mi) 133/135bpm [1469b/mi] 15cal 249/294W

With Mr AL and Bonnie round Colliers Moss. Lovely morning.

1) 1mi - 22:40(22:40/mi) 86/104bpm [1949b/mi] 88cal 49/58rpm
2) 1mi - 25:15(25:15/mi) 91/119bpm [2298b/mi] 92cal 45/71rpm
3) 0.42mi - 8:51(21:18/mi) 75/86bpm [1598b/mi] 33cal 50/59rpm

YWA - Build 13/30. Side body flow. Another new one to me that I hadn't had time for when it fell. Good though - modified side planks to forearms as usual.

Amble with Bonnie & Mr AL.

1) 1mi - 28:34(28:34/mi) 85/99bpm [2428b/mi] 96cal 37/79rpm
2) 0.12mi - 2:47(23:08/mi) 93/99bpm [2151b/mi] 12cal 47/57rpm

RR short route - perfect day, good turnout with most doing the long option.
1) 1mi - 11:10(11:10/mi) 123/138bpm [1373b/mi] 99cal 227/345W
2) 1mi - 10:59(10:59/mi) 125/132bpm [1374b/mi] 99cal 217/258W
3) 1mi - 10:49(10:49/mi) 122/128bpm [1319b/mi] 92cal 223/301W
4) 1mi - 10:52(10:52/mi) 121/131bpm [1315b/mi] 91cal 230/300W
5) 0.01mi - 3(8:57/mi) 130/130bpm [1164b/mi] 242/245W

YWA - runners warm-up sequence. Always like this one.

Quick march for a train home!
1) 1mi - 14:38(14:38/mi) 101/114bpm [1477b/mi] 90cal 60/74rpm
2) 0.1mi - 1:13(12:45/mi) 114/119bpm [1454b/mi] 7cal 70/93rpm

Long run with Mr AL, Mike & Ian G. Chilly! Met the Striders 2 miles in for a brief hello.
1) 1mi - 11:03(11:03/mi) 118/127bpm [1305b/mi] 98cal 227/281W
2) 1mi - 10:30(10:30/mi) 124/131bpm [1303b/mi] 92cal 221/305W
3) 1mi - 10:42(10:42/mi) 121/128bpm [1294b/mi] 91cal 227/299W
4) 1mi - 10:35(10:35/mi) 124/131bpm [1313b/mi] 93cal 229/314W
5) 1mi - 10:31(10:31/mi) 123/132bpm [1294b/mi] 92cal 225/296W
6) 1mi - 10:31(10:31/mi) 121/124bpm [1272b/mi] 102cal 223/282W
7) 1mi - 11:02(11:02/mi) 123/132bpm [1356b/mi] 96cal 231/305W
8) 1mi - 10:52(10:52/mi) 123/131bpm [1337b/mi] 97cal 220/350W
9) 0.12mi - 1:14(10:18/mi) 125/126bpm [1288b/mi] 12cal 233/269W
10) 0mi - 1(11:31/mi) 126/126bpm [1451b/mi] 233/233W

Reformer class with Liz - lots for legs on heavy springs and with the ball between our legs much of the time. Arm stuff was on heavy springs too. (Liz told us she was separating from her husband, so maybe she was feeling extra assertive!!).

Walk with Mr AL, Twiglet & Bonnie. Bit miserable from a weather point of view.

1) 1mi - 22:26(22:26/mi) 83/104bpm [1862b/mi] 83cal 48/60rpm
2) 0.99mi - 22:05(22:25/mi) 86/104bpm [1928b/mi] 84cal 49/60rpm

Not really cycling weather - so we took Bonnie for a run round the Dream.
1) 1mi - 23:40(23:40/mi) 79/106bpm [1870b/mi] 71cal 45/61rpm
2) 0.66mi - 15:35(23:39/mi) 89/96bpm [2105b/mi] 57cal 46/79rpm

YWA - Build 28/30 - Yoga for Cyclists. This is a really nice stretchy practice, one to do regularly.

Final joint session with Lymm Runners until September. Very busy - warm-up difficult to do. Main session was good though - Mr AL timed and blew whistle. Pleased with my pacing of this.

1) 0.53mi - 5:25(10:09/mi) 114/128bpm [1158b/mi] 46cal 240/478W
2) 0.91mi - 8:22(9:15/mi) 132/137bpm [1221b/mi] 83cal 266/308W
3) 0.54mi - 4:02(7:31/mi) 139/149bpm [1045b/mi] 42cal 310/423W
4) 0.07mi - 59(13:21/mi) 144/147bpm [1923b/mi] 10cal 181/359W
5) 0.42mi - 3:01(7:06/mi) 145/151bpm [1031b/mi] 33cal 330/406W
6) 0.07mi - 59(13:24/mi) 149/156bpm [1996b/mi] 10cal 172/320W
7) 0.29mi - 2:01(6:49/mi) 148/153bpm [1009b/mi] 22cal 357/433W
8) 0.08mi - 59(12:49/mi) 152/158bpm [1948b/mi] 10cal 162/376W
9) 0.16mi - 1:01(6:12/mi) 153/162bpm [949b/mi] 12cal 351/405W
10) 0.07mi - 1:00(13:25/mi) 154/163bpm [2067b/mi] 11cal 146/408W
11) 0.16mi - 1:00(6:20/mi) 150/155bpm [950b/mi] 11cal 334/381W
12) 0.08mi - 59(12:55/mi) 152/158bpm [1963b/mi] 10cal 139/343W
13) 0.29mi - 2:00(6:52/mi) 152/163bpm [1043b/mi] 23cal 349/387W
14) 0.08mi - 1:00(12:56/mi) 155/163bpm [2004b/mi] 11cal 175/391W
15) 0.43mi - 3:00(7:02/mi) 157/164bpm [1104b/mi] 35cal 331/385W
16) 0.07mi - 1:00(13:49/mi) 155/163bpm [2140b/mi] 11cal 151/363W
17) 0.56mi - 4:01(7:15/mi) 157/164bpm [1137b/mi] 47cal 329/372W
18) 0.05mi - 1:00(18:50/mi) 152/165bpm [2862b/mi] 10cal 88/373W
19) 0.22mi - 2:26(10:50/mi) 131/133bpm [1419b/mi] 20cal 210/278W

Back to Victoria in the sunshine 🌞

1) 1mi - 15:44(15:44/mi) 92/99bpm [1448b/mi] 86cal 60/66rpm
2) 0.16mi - 2:06(13:30/mi) 98/108bpm [1323b/mi] 14cal 58/62rpm

Walk to office with Mr AL who was coming to help shift archive boxes.

1) 0.97mi - 17:35(18:04/mi) 92/100bpm [1662b/mi] 90cal 58/62rpm

YWA - Build 30/30 - Yoga for Gardeners. Rather nice - lots of twists and held poses.

RR group run - reverse-run loop which felt a bit odd! Good turnout despite unpromising weather, but the rain just about stayed away.
1) 1mi - 11:30(11:30/mi) 113/129bpm [1300b/mi] 96cal 214/308W
2) 1mi - 10:50(10:50/mi) 120/130bpm [1300b/mi] 94cal 220/295W
3) 1mi - 10:33(10:33/mi) 126/138bpm [1330b/mi] 96cal 239/320W
4) 1mi - 10:27(10:27/mi) 124/132bpm [1296b/mi] 94cal 230/310W
5) 0.21mi - 2:10(10:10/mi) 126/128bpm [1280b/mi] 19cal 229/265W

YWA - Greet 1/31 - Greet the Day Yoga. WFH so time for this slightly longer session. Nicely paced with some time to spend in poses like lizard and warrior. Bonnie checked up on me for the last 5 minutes or so.

Back to the office
1) 0.51mi - 8:55(17:39/mi) 96/105bpm [1694b/mi] 46cal 54/67rpm

Weights session for a change.

To gym - warm & sunny
1) 0.46mi - 8:21(17:59/mi) 102/118bpm [1834b/mi] 40cal 55/72rpm

To the office, best weather all week - so typical!
1) 1mi - 17:30(17:30/mi) 94/100bpm [1645b/mi] 90cal 56/62rpm
2) 0.01mi - 20(31:24/mi) 97/99bpm [3046b/mi] 2cal 58/59rpm

Extended my walk to the station by going via the Polling station and through the park. Did a bit of treasure hunting too!
1) 0.62mi - 13:33(21:41/mi) 91/106bpm [1974b/mi] 54cal 50/59rpm

YWA - Greet 2/31 - Yoga for when you're angry - (I'm not, but it will be quite a stressful day so this will probably be helpful!). Very zen session with lots of breath work.

This week's tempo - slightly weary feeling when I started & I did have to work a little harder to stay on once, but I did enjoy it, and it didn't feel toooooo painful!
1) 1mi - 9:40(9:40/mi) 125/140bpm [1209b/mi] 91cal 255/319W
2) 1mi - 8:21(8:21/mi) 148/153bpm [1235b/mi] 92cal 280/337W
3) 1mi - 8:09(8:09/mi) 151/155bpm [1232b/mi] 91cal 281/336W
4) 1mi - 8:08(8:08/mi) 154/156bpm [1252b/mi] 92cal 291/361W
5) 1mi - 10:34(10:34/mi) 139/152bpm [1470b/mi] 100cal 230/293W
6) 0.13mi - 1:32(11:53/mi) 137/139bpm [1629b/mi] 14cal 239/275W

YWA - Greet 3/31 - Reunite with your body - I like this one, swift flow that packs quite a bit into the time. Final high lunge & twist somewhat hampered by Bonnie rushing in to do her Zebedee impression...It's not easy maintaining core control with a spaniel jumping up to lick your face continually.

Bonnie walk with Mr AL, then I cut up to Mum's for a cuppa.
1) 1mi - 23:02(23:02/mi) 81/95bpm [1865b/mi] 83cal 48/62rpm
2) 1mi - 24:55(24:55/mi) 84/103bpm [2093b/mi] 88cal 44/106rpm
3) 0.24mi - 5:03(20:43/mi) 91/102bpm [1884b/mi] 22cal 52/57rpm

Amble with Bonnie & Mr AL.

1) 1mi - 22:15(22:15/mi) 89/108bpm [1981b/mi] 84cal 50/59rpm
2) 0.71mi - 15:45(22:13/mi) 95/114bpm [2110b/mi] 62cal 49/107rpm

Nice ride out with Mr AL. Quick stop at Dunham for a cuppa. Loads of cyclists!!!
1) 5mi - 23:51(4:46/mi) 108/120bpm [515b/mi] 132cal
2) 5mi - 22:23(4:29/mi) 109/132bpm [488b/mi] 102cal
3) 5mi - 25:36(5:07/mi) 103/124bpm [527b/mi] 95cal
4) 5mi - 24:25(4:53/mi) 108/121bpm [527b/mi] 116cal
5) 5mi - 23:43(4:45/mi) 109/126bpm [517b/mi] 103cal
6) 2.9mi - 14:12(4:54/mi) 111/131bpm [544b/mi] 61cal

Bank Holiday bonus run 🙂 Lovely day, lovely run - enjoyed every step.
1) 1mi - 9:44(9:44/mi) 123/137bpm [1197b/mi] 91cal 248/327W
2) 1mi - 9:30(9:30/mi) 134/139bpm [1273b/mi] 95cal 250/293W
3) 1mi - 9:21(9:21/mi) 136/139bpm [1272b/mi] 94cal 240/264W
4) 1mi - 10:19(10:19/mi) 137/141bpm [1413b/mi] 100cal 245/308W
5) 1mi - 10:33(10:33/mi) 135/140bpm [1424b/mi] 99cal 237/294W
6) 1mi - 9:35(9:35/mi) 135/141bpm [1294b/mi] 92cal 244/300W
7) 0.5mi - 5:36(11:05/mi) 137/139bpm [1519b/mi] 52cal 239/342W

Exploring Lyme & Wood Pits Park with Bonnie - family outing, Mum came too.
1) 1mi - 31:09(31:09/mi) 84/108bpm [2617b/mi] 99cal 45/83rpm
2) 1mi - 28:10(28:10/mi) 82/119bpm [2309b/mi] 88cal 42/79rpm
3) 0.39mi - 11:20(29:19/mi) 76/82bpm [2228b/mi] 34cal 38/79rpm

YWA - Greet 6/31 - Yoga for Nurses. Very nice restorative session. Bonnie participation helped me smile!

Track session with Striders - about 35 now Lymm have gone to their summer training venue (although a handful came!). This was a mile pace tune-up session as we have our Road Mile on Thursday. Warm-up; chatty run; 5 mins @ 5k pace; then 400m @mile pace; 100m walk; 200m sprint; 100m walk; 400m @mile pace. Rest 2-3 minutes. Repeat.

Personally quite pleased with this - although not sure I could run more than a lap at target pace atm...
1) 0.54mi - 12:32(22:59/mi) 104/120bpm [2391b/mi] 67cal 82/321W
2) 0.54mi - 6:20(11:40/mi) 115/121bpm [1341b/mi] 51cal 198/223W
3) 0.01mi - 45(1:10:23/mi) 100/104bpm [7039b/mi] 3cal 9/122W
4) 0.67mi - 5:01(7:26/mi) 137/152bpm [1018b/mi] 49cal 312/342W
5) 0.11mi - 4:13(38:48/mi) 116/152bpm [4502b/mi] 23cal 45/325W
6) 0.26mi - 1:42(6:30/mi) 131/148bpm [852b/mi] 14cal 338/419W
7) 0.06mi - 1:06(17:07/mi) 142/151bpm [2430b/mi] 11cal 115/366W
8) 0.13mi - 44(5:37/mi) 133/144bpm [747b/mi] 7cal 400/471W
9) 0.06mi - 1:12(18:36/mi) 137/147bpm [2548b/mi] 11cal 83/395W
10) 0.27mi - 1:39(6:14/mi) 147/158bpm [916b/mi] 18cal 379/422W
11) 0.03mi - 2:47(1:28:29/mi) 128/158bpm [11325b/mi] 20cal 13/353W
12) 0.26mi - 1:42(6:26/mi) 129/143bpm [830b/mi] 12cal 352/410W
13) 0.06mi - 1:03(17:36/mi) 142/151bpm [2499b/mi] 11cal 93/360W
14) 0.13mi - 43(5:27/mi) 141/149bpm [768b/mi] 7cal 406/452W
15) 0.06mi - 1:12(18:47/mi) 146/155bpm [2741b/mi] 12cal 89/397W
16) 0.27mi - 1:39(6:11/mi) 142/150bpm [878b/mi] 17cal 364/429W
17) 0.02mi - 1:33(1:30:06/mi) 142/155bpm [12794b/mi] 15cal 21/361W
18) 0.5mi - 5:15(10:25/mi) 131/136bpm [1365b/mi] 48cal 222/253W

Swerve to Oxford Rd when Victoria trains were cancelled!
1) 0.57mi - 8:39(15:15/mi) 107/135bpm [1631b/mi] 55cal 57/121rpm

Back again!
1) 0.53mi - 8:26(16:00/mi) 97/104bpm [1551b/mi] 42cal 54/60rpm

Was able to add weights as I went - but in lbs - so they look a bit odd once converted on here.

To gym - forgot to stop watch until I was in the changing room!!
1) 0.55mi - 13:37(24:55/mi) 90/99bpm [2243b/mi] 55cal 38/78rpm

To the office - with Mr AL, helping out again!
1) 1mi - 18:51(18:51/mi) 99/115bpm [1867b/mi] 91cal 53/61rpm
2) 0mi - 2(22:14/mi) 88/88bpm [1957b/mi]

YWA - Greet - 7/31 - Morning hip release. New video - quite short, I had challenges today in the form of Bonnie who was very keen to help by crawling through my legs, licking my ears or providing a pillow when I didn't really need one...

YWA - Greet 8/31 - Yoga for Teachers. Not sure I've done this one before & it was really nice. Quite mindful - and the hand massage (with a pen) to start with was a great tip! Bonnie a little more chilled today, popping in as I was heading into corpse pose and lying down for some strokes and snuggles.