Rosehip

Last on at 4pm, 8th May 2024

F55 Bedfordshire

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STATUS Probably muddy

About Me
Grumpy old woman in the making Still plodding along, I have plans and targets. I also have more time to myself now and need to use it wisely. Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? Read someone's blog from an epic ultra race Or look at my training from when I first started Or gin and chocolate ;)

Recent Blogs
18/30	6th May
Leanings from my old blogs	3rd May
April	1st May
Clappers revisited.	30th Apr
17/30	29th Apr

My parkrun
No parkrun selected

Recent Training
8th May	General	6.5mi	1:27:33
7th May	General	0.9mi	2:10:30
6th May	Easy	4.1mi	54:19
5th May	General	5mi	1:06:14
4th May	Gardening	0mi	1:00:00

Planned Races
Greensand Country Ultra	26th May
Herts Hobble - Long	23rd Jun
F’Laps	6th Jul
Lakeland 50	27th Jul

12 Month Benchmarks	Run
100m	27
200m	1:02
Mile	10:15
5k	36:28
5mi	1:00:19
10k	1:17:00
10mi	2:18:47
Half	3:16:47
20mi	6:36:54
Mara	8:39:53
50k	11:48:18
40mi	15:08:13
75k	18:30:55

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1200

Recent Threads
Mundane thread
Connections (Only Connect fans)
Wordle fans
100 miles a month in 2024
Fetch Camper Vans
The Retirement Thread

Followers (64)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
400m	1							1:57 50.65								1:57 7:51/mi	50.65
1mi	14					9:19 51.20		8:58 54.40	9:12 53.62		10:52 46.45	9:59 51.15	9:58 51.85	10:22 49.85	10:15 51.02	8:58 8:58/mi	54.40
4km	1												27:37 51.01			27:37 11:07/mi	51.01
5km	20		31:15 51.11	29:52 54.61				31:10 54.68	32:36 52.28	31:35 54.57	36:17 48.61	34:58 51.03	33:45 53.31	39:27 46.32		29:52 9:37/mi	54.68
5mi	1			52:46 49.89												52:46 10:33/mi	49.89
10km	7	1:10:19 46.39	1:15:12 43.38	1:00:21 55.20	1:04:38 51.54			1:10:38 48.79								1:00:21 9:43/mi	55.20
8.1mi	1			1:35:03 45.82												1:35:03 11:44/mi	45.82
14km	1									2:03:56 41.11						2:03:56 14:15/mi	41.11
15km	2									2:01:43 45.02		2:14:08 41.88				2:01:43 13:04/mi	45.02
10mi	1							1:57:13 48.47								1:57:13 11:43/mi	48.47
13.1mi	14		2:20:40 50.69	2:15:48 53.11	2:16:57 52.67	2:14:10 54.39			2:26:34 52.25	2:24:55 52.85		2:51:40 46.33				2:14:10 10:15/mi	54.39
17.5mi	1												4:47:00 37.72			4:47:00 16:24/mi	37.72
18mi	3												5:27:54 34.47	5:33:00 34.40		5:27:54 18:13/mi	34.47
18.5mi	1												5:34:30 34.32			5:34:30 18:05/mi	34.32
20mi	3				3:44:01 50.29	3:48:34 49.89	3:59:33 48.19									3:44:01 11:12/mi	50.29
25.4mi	1										7:07:00 36.52					7:07:00 16:49/mi	36.52
25.6mi	1												7:55:00 34.00			7:55:00 18:33/mi	34.00
26.2mi	5			5:44:15 42.80	5:26:26 45.69		5:41:55 44.72					7:26:51 36.53				5:26:26 12:28/mi	45.69
26.5mi	1													8:50:00 32.07		8:50:00 20:00/mi	32.07
27mi	1										8:57:00 31.05					8:57:00 19:53/mi	31.05
50km	2				7:10:38 42.66								8:06:45 41.35			7:10:38 13:52/mi	42.66
35mi	1						9:18:49 38.94									9:18:49 15:58/mi	38.94
50mi	3											22:05:32 27.21	19:43:40 30.88	19:46:24 31.24		19:43:40 23:40/mi	31.24

Date	Planned Races			Distance
27 Jul	Lakeland 50 Confirmed			50mi
6 Jul	F’Laps			24hr
23 Jun	Herts Hobble - Long Confirmed			26.5mi
26 May	Greensand Country Ultra Confirmed			50km
2024		Result	WAVA	Distance
1 May	May Virtual Mile		0.00	1mi
1 Apr	April Virtual Mile SB	10:15	51.02	1mi
2023		Result	WAVA	Distance
19 Nov	Steppingly Step medium Course SB	5:33:00	34.40	18mi
7 Oct	The Doctor K Cup SB	39:27	46.32	5km
29 Jul	Lakeland 50 SB	19:46:24	31.24	50mi
8 Jul	Ultimate Trails 55km		0.00	55km
1 Jul	July Virtual Mile SB	10:22	49.85	1mi
25 Jun	Herts Hobble - Long PB	8:50:00	32.07	26.5mi
10 Jun	Greensand Country Ultra		0.00	50km
1 Apr	April Virtual Mile	10:53	47.48	1mi
5 Mar	Chiltern Kanter Short Course	5:50:00	32.30	18mi
1 Mar	March Virtual Mile	10:53	47.48	1mi
1 Feb	February Virtual Mile	10:55	47.34	1mi
31 Jan	January Virtual Mile	11:01	46.91	1mi
2022		Result	WAVA	Distance
3 Dec	Storeys Field parkrun	33:52	53.31	5km
3 Dec	Jingle Mile : It's Happening Again SB	9:58	51.85	1mi
20 Nov	Sundon Saunter PB	5:27:54	34.47	18mi
25 Sep	Bimbo Global Race		0.00	10km
30 Jul	Lakeland 50 PB	19:43:40	30.88	50mi
7 Jul	Hedgehog Challenge	21 / 0	0.00	6hr
2 Jul	Storeys Field parkrun SB	33:45	52.87	5km
14 Jun	Red Kite Challenge	21 / 0	0.00	6hr
29 May	Greensand Country Ultra SB	8:06:45	41.35	50km
10 Apr	Essex Walker Short Course PB	4:47:00	37.72	17.5mi
31 Mar	Mad March Virtual 4K PB	27:37	51.01	4km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
6 Mar	Hannington Hike Short Course PB	5:34:30	34.32	18.5mi
9 Jan	Stansted Stagger PB	7:55:00	34.00	25.6mi
2021		Result	WAVA	Distance
11 Dec	Fetch December Mile (Cambridge) SB	9:59	51.15	1mi
21 Nov	St Neots Riverside Half Marathon		0.00	13.1mi
6 Nov	Helvellyn Trail Challenge 15K SB	2:14:08	41.88	15km
31 Oct	Roo Race #1 Halloween 10K		0.00	10km
17 Oct	Cambridge Half Marathon SB	2:51:40	46.33	13.1mi
2 Oct	The Doctor K Cup SB	34:58	51.03	5km
24 Jul	Lakeland 50 SB	22:05:32	27.21	50mi
6 Jun	Coniston Marathon SB	7:26:51	36.53	26.2mi
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
5 Dec	Virtual Jingle Mile SB	10:52	46.45	1mi
17 Oct	The Doctor K Cup SB	36:17	48.61	5km
1 Mar	Hannington Hike PB	8:57:00	31.05	27mi
5 Jan	Stansted Stagger PB	7:07:00	36.52	25.4mi
2019		Result	WAVA	Distance
17 Nov	St Neots Riverside Half Marathon	2:31:13	51.28	13.1mi
27 Oct	Lakeland Trails in Ullswater - Trail Challenge PB	2:03:56	41.11	14km
26 Oct	Lakeland Trails in Helvellyn - Trail Challenge PB	2:01:43	45.02	15km
31 Jul	Doug Anderson 5k	31:52	54.09	5km
13 Jul	Bedford Bridges Challenge		0.00	10km
3 Mar	Cambridge Half Marathon SB	2:24:55	52.85	13.1mi
16 Feb	Carlisle parkrun	33:34	51.35	5km
12 Jan	Great Denham parkrun SB	31:35	54.57	5km
1 Jan	Pocket parkrun	32:39	52.79	5km
2018		Result	WAVA	Distance
1 Dec	Snow White and the Seventh Jingle Mile SB	9:12	53.62	1mi
18 Nov	St Neots Riverside Half Marathon	2:26:59	52.10	13.1mi
14 Oct	Great Eastern Run SB	2:26:34	52.25	13.1mi
24 Feb	Big Fetch Mile - Bedford	9:16	52.64	1mi
10 Feb	Bedford parkrun SB	32:36	52.28	5km
2017		Result	WAVA	Distance
9 Dec	Bedford parkrun SB	31:10	54.68	5km
2 Dec	Jingle Mile Ep VI: The Return of the Fetchi PB	8:58	54.40	1mi
25 Nov	Bedford parkrun	32:35	52.30	5km
18 Nov	Bedford parkrun	32:30	52.44	5km
1 Jul	Bedfordshire Clangtastic Mile - 400 m PB	1:57	50.65	400m
1 Jul	Big Fetch Mile - Bedford	9:09	52.71	1mi
24 Jun	Bedford parkrun	32:40	51.59	5km
18 Jun	Run Bedford 10k SB	1:10:38	48.79	10km
19 Mar	Draycote Water 10 PB	1:57:13	48.47	10mi
2016		Result	WAVA	Distance
5 Jun	Northants Ultra 35 Shires & Spires PB	9:18:49	38.94	35mi
15 May	Spring Flitch Way Marathon SB	5:41:55	44.72	26.2mi
3 Apr	Oakley 20 SB	3:59:33	48.19	20mi
20 Mar	Enigma Week @ the Knees Day 7 of 7	5:45:59	44.20	26.2mi
2015		Result	WAVA	Distance
12 Dec	Jingle Mile IV: A New Hope SB	9:19	51.20	1mi
15 Nov	St Neots Riverside Half Marathon	2:36:14	47.27	13.1mi
29 Mar	Oakley 20 SB	3:48:34	49.89	20mi
8 Mar	Cambridge Half Marathon PB	2:14:10	54.39	13.1mi
2014		Result	WAVA	Distance
16 Nov	St Neots Riverside Half Marathon	2:21:17	51.65	13.1mi
13 Sep	Thames Path Challenge 2nd 50K PB	7:10:38	42.66	50km
6 Jul	Enigma Summer Marathon PB	5:26:26	45.69	26.2mi
25 May	Vitality London 10,000 SB	1:04:38	51.54	10km
18 Apr	The Bletchley Enigma Marathon		0.00	26.2mi
23 Mar	Oakley 20 PB	3:44:01	50.29	20mi
9 Mar	Cambridge Half Marathon SB	2:16:57	52.67	13.1mi
2013		Result	WAVA	Distance
14 Dec	Bedford parkrun PB	29:52	54.61	5km
17 Nov	St Neots Riverside Half Marathon	2:17:56	52.29	13.1mi
13 Oct	Great Eastern Run SB	2:15:48	53.11	13.1mi
6 Oct	Standalone 10K PB	1:00:21	55.20	10km
21 Jul	Olympic Park Anniversary Run PB	52:46	49.89	5mi
30 Jun	Abbey 10k	1:07:25	48.88	10km
22 Jun	Colworth Trail Race 8 PB	1:35:03	45.82	8.1mi
11 May	Bedford parkrun	30:09	53.52	5km
21 Apr	London Marathon SB	5:44:15	42.80	26.2mi
2012		Result	WAVA	Distance
18 Nov	St Neots Riverside Half Marathon	2:21:22	50.44	13.1mi
14 Oct	Great Eastern Run SB	2:20:40	50.69	13.1mi
9 Jun	Bedford parkrun SB	31:15	51.11	5km
27 May	Vitality London 10,000 SB	1:15:12	43.38	10km
21 Apr	bedford parkrun	32:21	49.37	5km
14 Apr	bedford parkrun	32:16	49.50	5km
11 Mar	Silverstone Half Marathon	2:40:58	43.82	13.1mi
2011		Result	WAVA	Distance
27 Nov	RNLI Woburn Reindeer Run SB	1:10:19	46.39	10km
9 Oct	willow 10k	1:11:03	45.92	10km
24 Jul	Race4life Bedford (5k)	34:00	46.52	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	7	12	18	17	2	0	0	0	0	0	0	0	55
2024	0.5	0.5	0	0	0	0	0	0	0	0	0	0	1
2024	102	100	103	115	25	0	0	0	0	0	0	0	446
2023	7	28	14	24	35	24	19	21	37	17	16	22	263
2023	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2023	108	102	114	102	118	106	129	102	46	79	88	69	1163
2022	5	2	13	11	8	12	14	15	21	22	21	25	169
2022	0	0	0.5	0	0	0.3	0	0	0	0	0	0	0.8
2022	107	100	132	123	148	78	150	72	46	64	100	101	1223
2021	0	7	2	7	32	22	11	17	8	9	10	1	125
2021	0	0	0	0	0.6	0	0	0	0	0	0	0	0.6
2021	106	100	132	125	138	125	88	86	100	77	97	90	1265
2020	58	6	2	0	24	26	13	25	15	6	4	0	180
2020	0	0	0	0	0	0	0.6	1.8	2.6	0.6	0	0	5.6
2020	101	75	92	56	59	113	83	71	81	62	53	70	917
2019	25	7	0	10	4	21	48	70	102	109	113	104	612
2019	0	0.2	0	0	0	0	0	0	0	1	0	0	1.2
2019	110	100	75	37	67	63	53	67	58	101	55	52	838
2018	0	0	0	7	0	8	17	21	102	84	62	45	346
2018	0.3	0.3	0	0	0	0	0	0	0	0	0	0	0.6
2018	39	63	68	52	66	16	57	83	102	82	74	70	772
2017	7	1	1	2	5	0	10	31	7	4	0	0	67
2017	0.3	0	0	1.1	2	0.7	0	0	0	0.3	0	0	4.4
2017	53	76	73	92	100	65	38	60	59	68	83	35	804
2016	0	0	0	5	0	0	11	3	0	8	4	0	32
2016	0	0.4	0.3	0	0	0	0	1.9	0	0.7	0	0	3.3
2016	101	68	57	96	89	58	24	39	14	37	31	9	623
2015	123	123	126	0	0	0	13	2	1	0	5	1	393
2015	0	0	0	0	0	0.9	0	0	0	0.3	0.3	0	1.5
2015	87	84	90	78	9	28	23	56	64	58	71	75	724
2015	0	0	0	0	12	16	7	0	0	0	0	0	35
2014	0	0	0	0	0	0	2	0	0	0	78	3	83
2014	0	0	0	0	0	0	0	1.1	0	0	0	0	1.1
2014	104	100	89	50	90	79	88	110	48	46	69	52	924
2013	0	3	3	2	0	0	1	0	1	1	0	0	9
2013	0	0	0	0	0	0	0	0	1.4	0.5	0	0	1.9
2013	100	111	102	69	71	79	60	95	103	83	55	72	1001
2012	76	78	55	103	9	0	0	11	0	0	0	3	335
2012	1.1	0	0	0	0	0	0	0	0	0	0	0	1.1
2012	71	74	56	74	68	73	77	47	84	72	40	51	787
2011	0	0	0	0	14	7	0	0	0	0	0	70	90
2011	0	0	0	0	0.5	0.6	0	0	0	0	0	0	1.1
2011	0	0	0	5	26	37	42	21	48	36	43	50	308

Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
0.6mi, 8:41 Walk - General Chip shop march - fastest of 9 it says up there 1) 0.55mi - 8:41(15:42/mi) 82/96bpm [1288b/mi] 46cal 62/66rpm 11th Apr 2024, 8:32pm RRR-CAZ 🇬🇧 wrote: Must have been hungry 😋 Add a comment 0mi, 3:00:00 Cross - Gardening Mum's gardening Lawn mowed, potatoes planted, (lunch break - chip shop march weeding more bark spreading (6bags) planted 3 shrubs - she keeps buying them, muggings here has to dig the holes cleaned the bird bath swept the patio and path ooof ) 0mi - 3:00:00(0/mi) 886cal 11th Apr 2024, 8:43pm Velociraptor wrote: Well done :) Add a comment	3.1mi, 42:26 Run - General just to tidy up the bugs and make the most of a bit of warm sunshine - wind getting up again and seemed to be from all directions. random rw no hr on watch screen and it's topped out higher than it felt - blame the wind. 2.7 maintaining base load 59 hrr 39, not great but better than it was. 1) 1mi - 13:39(13:40/mi) 127/141bpm [1735b/mi] 110cal 202/392W 2) 1mi - 13:43(13:43/mi) 138/152bpm [1893b/mi] 110cal 203/333W 3) 1mi - 13:33(13:33/mi) 142/150bpm [1924b/mi] 109cal 196/271W 4) 0.11mi - 1:30(13:16/mi) 147/150bpm [1949b/mi] 13cal 201/255W 12th Apr 2024, 2:09pm Jaks wrote: Well done, neatly paced 👏 12th Apr 2024, 3:12pm Ness wrote: Nice one. Well done 👏 12th Apr 2024, 3:32pm Velociraptor wrote: Well done :) 12th Apr 2024, 3:37pm RRR-CAZ 🇬🇧 wrote: What Jaks said ^^ 12th Apr 2024, 3:56pm Rosehip wrote: thanks all :) 12th Apr 2024, 7:18pm northernslowcoach wrote: Fab :) 12th Apr 2024, 7:30pm Rosehip wrote: :) Add a comment 2.3mi, 30:32 Run - General another failed waxwing hunt - but it's a lovely day I refreshed a cz and got some blue circles, so all good random rw may go out again later 2.4 recovery, load 45 1) 1mi - 13:36(13:36/mi) 121/141bpm [1645b/mi] 105cal 192/357W 2) 1mi - 13:35(13:35/mi) 128/143bpm [1740b/mi] 108cal 211/320W 3) 0.25mi - 3:21(13:34/mi) 130/144bpm [1763b/mi] 27cal 210/290W 12th Apr 2024, 11:52am Jaks wrote: Well done 👏 12th Apr 2024, 12:18pm Velociraptor wrote: Well done :) 12th Apr 2024, 2:40pm Rosehip wrote: thanks :) 12th Apr 2024, 7:17pm northernslowcoach wrote: Nicely done :) Add a comment	0mi, 2:09 Cross - Other 2 mins on maxiclimber high resistance as a finisher felt a lot harder than hr says 1) 0mi - 2:09(0/mi) 117/137bpm [INFb/mi] 15cal Add a comment 0mi, 18:41 Cross - Strength back to Cee vids 2 rounds of two trisets 9lb db's for first round and 12lb for second. Garmin's interpretation vv is bobbins, cba to edit any more squats, rows, front raises 15 each 2 rounds bench press - alternating iso hold curls triceps skull crushers 15 each 2 rounds 13th Apr 2024, 5:57pm northernslowcoach wrote: Good stuff 💪 13th Apr 2024, 6:42pm Ness wrote: Well done 💪 Add a comment 4.1mi, 54:01 Run - Fartleks 4,4 or 5 x 3 mins. the last of this block, thank goodness as it just wasn't happening today. No excuses, I did a couple of 'striders' in the warm up to wake them up but legs just kept saying no and stopping - think I was trying too hard again. after the 4 failures I clicked lap twice to end workout and get my 30 second alerts back and did a couple 30s each walk/jog/run/sprints before a tired 30/30 loop home to get over 4 miles. quite warm, wind hasn't gone away. av pace for 4 efforts 9:31. 3.3 aerobic base, 1.4 some anaerobic benefit 1) 1mi - 13:04(13:04/mi) 123/138bpm [1606b/mi] 107cal 216/333W 2) 0.4mi - 5:16(13:18/mi) 136/149bpm [1809b/mi] 45cal 208/366W 3) 0.13mi - 1:11(9:15/mi) 145/155bpm [1340b/mi] 13cal 289/330W 4) 0.2mi - 3:00(15:01/mi) 134/156bpm [2013b/mi] 24cal 176/308W 5) 0.26mi - 2:24(9:24/mi) 147/159bpm [1382b/mi] 26cal 281/356W 6) 0.18mi - 3:00(16:28/mi) 132/160bpm [2173b/mi] 21cal 162/347W 7) 0.15mi - 1:24(9:29/mi) 141/156bpm [1336b/mi] 15cal 264/296W 8) 0.18mi - 3:00(16:28/mi) 131/157bpm [2157b/mi] 20cal 152/289W 9) 0.16mi - 1:37(9:56/mi) 140/157bpm [1392b/mi] 17cal 266/318W 10) 0.18mi - 3:00(16:41/mi) 130/158bpm [2168b/mi] 20cal 155/305W 11) 0.08mi - 1:02(12:18/mi) 124/137bpm [1526b/mi] 8cal 207/253W 12) 0mi - 3(16:13/mi) 138/138bpm [2238b/mi] 227/228W 13) 1mi - 13:22(13:22/mi) 139/164bpm [1858b/mi] 111cal 192/364W 14) 0.19mi - 2:38(14:06/mi) 137/146bpm [1932b/mi] 20cal 184/266W 13th Apr 2024, 3:48pm northernslowcoach wrote: Well done at keeping going x 13th Apr 2024, 3:49pm Rosehip wrote: thanks :) 13th Apr 2024, 4:01pm Ness wrote: Well done 13th Apr 2024, 5:41pm Velociraptor wrote: Well done :) You're probably just generally fatigued and would have a different outcome if you were rested. 13th Apr 2024, 7:09pm RRR-CAZ 🇬🇧 wrote: Good work 13th Apr 2024, 7:34pm Rosehip wrote: thank you, all :) 13th Apr 2024, 8:13pm Jaks wrote: Well done 👏 13th Apr 2024, 8:15pm Rosehip wrote: thanks, Jaks :) 14th Apr 2024, 9:43am Bintmcskint wrote: Well done, RH :-) 14th Apr 2024, 10:59am Rosehip wrote: thanks, Bint x Add a comment	0mi, 2:20:01 Cross - Gardening Lawn mowing, weeding, sunflower seed planting and a little attempt at pointing the garden wall. garmin says 1hr 10 active and 1hr 10 rest - looks like I caught the button and paused recording in the middle don't remember doing it though. , 172 active calories 1) 0mi - 1:10:01(0/mi) 92/150bpm [INFb/mi] 250cal 14th Apr 2024, 6:01pm Bintmcskint wrote: Busy 🐝 xx Add a comment 4.4mi, 58:53 Run - Easy Really feels like spring today, the wind has dropped a bit but does have a bit of an edge to it. Just an easy loop to round off the week and beat Darwin to CP1 (plan had rest/45/45 originally) random r/w mainly 60/30 3.0 base, load 72 1) 1mi - 13:46(13:46/mi) 118/135bpm [1625b/mi] 108cal 202/293W 2) 1mi - 13:14(13:14/mi) 132/140bpm [1747b/mi] 108cal 207/264W 3) 1mi - 13:14(13:14/mi) 133/141bpm [1760b/mi] 107cal 206/266W 4) 1mi - 13:25(13:25/mi) 136/144bpm [1825b/mi] 106cal 199/274W 5) 0.39mi - 5:13(13:26/mi) 137/143bpm [1840b/mi] 41cal 198/242W 14th Apr 2024, 11:06am Jaks wrote: Nice pacing, well done 👏 14th Apr 2024, 11:17am Ness wrote: Well done 14th Apr 2024, 11:20am Rosehip wrote: thanks, Jaks :) 14th Apr 2024, 11:21am Rosehip wrote: thanks, Ness :) 14th Apr 2024, 1:47pm northernslowcoach wrote: Nicely done :) 14th Apr 2024, 1:51pm Bintmcskint wrote: Nice one :-) 14th Apr 2024, 3:26pm Velociraptor wrote: Well done :) 14th Apr 2024, 3:35pm Rosehip wrote: thanks all :) Add a comment	3.3mi, 43:10 Run - General Not the 10 miles I had pencilled in, just fresh air/bug squish Three fairly easy miles - random run lengths depending on wind direction, legs surprisingly peppy a little effort in the last stretch after footbridge as it started hailing walk past the roadworks on the corner complaining about lack of warning of closure again 1) 1mi - 13:10(13:10/mi) 124/137bpm [1633b/mi] 107cal 222/363W 2) 1mi - 12:59(12:59/mi) 134/141bpm [1740b/mi] 111cal 219/375W 3) 1mi - 12:58(12:58/mi) 135/141bpm [1751b/mi] 111cal 212/296W 4) 0.29mi - 3:22(11:36/mi) 145/153bpm [1683b/mi] 33cal 242/324W 5) 0.04mi - 41(15:02/mi) 150/154bpm [2256b/mi] 6cal 210/346W 15th Apr 2024, 2:23pm Jaks wrote: Well done 👏 15th Apr 2024, 2:47pm Velociraptor wrote: Well done :) 15th Apr 2024, 3:04pm RRR-CAZ 🇬🇧 wrote: Good work 15th Apr 2024, 3:52pm Rosehip wrote: thanks :) Add a comment	10.5mi, 2:38:02 Run - Run-Walk Might as well make use of the EH membership Three new cz, filling a hole, 5 more refreshed Out and back easy r/w, shame the church doesn't have a trig point - bit of a direction fail there, the route hadn't sync'd to watch properly and was going on memory - later on there were lots of stops to check map on phone so must remember to print a paper one next time picked pack up from car for the loop. Been a while since I've run with full pack and poles attached and could feel the extra effort needed. Finally remembered to eat something somewhere in mile 6 and walked with a mini chia charge flapjak for a bit. lots of jacket on/offs for short sharp hailstorms. missdirected when I missed the footpath sign (see pic once I load it) as no path on ground across two fields of field beans. very muddy. Some Garminumptiness in mile 7, fell over jarring back and paused watch whilst I sat feeling sorry for self for a while and forgot to start it again. road was busier than expected and spent too much time jumping onto and walking along rough verge to avoid being squashed. through woods where felling work has been going on made for an interesting lack of path. last mile or so into a strengthened wind. changed shoes, walked to cafe and devoured a tuna roll Overall pleased with that, average pace came out OK considering Probably should drink more, half abottle of zero isn't enough. 3.6 base and endurance, load 133 1mi - 13:10(13:10/mi) 123/143bpm [1620b/mi] 113cal 229/357W 2) 1mi - 14:21(14:21/mi) 124/139bpm [1779b/mi] 107cal 178/329W 3) 1mi - 13:06(13:06/mi) 132/140bpm [1730b/mi] 108cal 217/363W 4) 1mi - 13:58(13:58/mi) 131/142bpm [1829b/mi] 106cal 199/335W 5) 1mi - 13:49(13:49/mi) 129/138bpm [1782b/mi] 104cal 195/291W 6) 1mi - 15:35(15:35/mi) 124/139bpm [1933b/mi] 109cal 161/287W 7) 1mi - 21:55(21:55/mi) 121/146bpm [2652b/mi] 120cal 98/262W 8) 1mi - 13:41(13:41/mi) 135/153bpm [1848b/mi] 105cal 188/292W 9) 1mi - 14:55(14:55/mi) 131/144bpm [1955b/mi] 103cal 183/327W 10) 1mi - 15:43(15:43/mi) 129/143bpm [2026b/mi] 102cal 168/332W 11) 0.47mi - 7:49(16:33/mi) 123/137bpm [2037b/mi] 48cal 153/262W 16th Apr 2024, 1:41pm HellsBells wrote: Fab! 16th Apr 2024, 1:44pm Velociraptor wrote: Well done :) 16th Apr 2024, 1:49pm Fenland Flier wrote: Nice distance. 16th Apr 2024, 2:07pm EdJ wrote: Nice change of scene! 16th Apr 2024, 2:12pm northernslowcoach wrote: Great miles :) 16th Apr 2024, 2:21pm ♪♫ Synge ♪♫ wrote: Good work! 16th Apr 2024, 3:11pm Rosehip wrote: thanks folks. have added notes, probably should be a blog. 16th Apr 2024, 4:11pm Jaks wrote: Great mileage 👏. Hope your back isn’t too sore. 16th Apr 2024, 4:29pm Ness wrote: Well done 16th Apr 2024, 4:55pm RRR-CAZ 🇬🇧 wrote: A good 10 miles :-) 16th Apr 2024, 4:57pm Rosehip wrote: thank you :) Add a comment	0mi, 2:30:00 Cross - Gardening mum's garden lots of weeding and removal of rogue gooseberry bushes. made a better path to the compost bin with some plastic tracking stuff on weed suppressant fabric (mum seems to have got the hang of online shopping this week) which involved a bit of digging and raking to get the ground flat level first. Add a comment 3.2mi, 43:23 Run - Recovery Run Recoveasy bug-squish lovely out there legs felt surprisingly OK 2.5 base load 51 Garmin says productive, but that won't last long 1) 1mi - 13:38(13:38/mi) 114/126bpm [1554b/mi] 105cal 208/380W 2) 1mi - 13:32(13:32/mi) 123/131bpm [1665b/mi] 107cal 206/274W 3) 1mi - 13:35(13:35/mi) 126/132bpm [1711b/mi] 107cal 213/318W 4) 0.19mi - 2:38(13:48/mi) 133/136bpm [1836b/mi] 21cal 225/306W 17th Apr 2024, 9:39am Velociraptor wrote: Well done :) 17th Apr 2024, 9:41am northernslowcoach wrote: good stuff :) 17th Apr 2024, 9:45am Rosehip wrote: thanks V'rap :) 17th Apr 2024, 12:26pm Jaks wrote: Nice, well done 👏 17th Apr 2024, 2:06pm Corrah wrote: Good running 17th Apr 2024, 5:18pm RRR-CAZ 🇬🇧 wrote: Nice 👍 17th Apr 2024, 7:39pm Rosehip wrote: thanks all :) Add a comment
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5mi, 1:03:20 Run - General Rw to Thorncote then all the way up Budna without a walk break, trying not to work too hard run down putting effort into the updulations. rw home with some efforts on back lane after losing temper with a moronic driver... One day I will run from home to the top of the hill and back, under an hour, without gasping for breath at the top or taking any walk breaks that one day is a way away yet. don't understand why I needed to jog past home and loop to get 5 miles when I turned around at 2.51 ? 3.5 base (?) load 120. back to maintaining sighs 1) 1mi - 13:38(13:38/mi) 112/132bpm [1528b/mi] 107cal 204/353W 2) 1mi - 12:38(12:38/mi) 133/151bpm [1680b/mi] 112cal 234/317W 3) 0.53mi - 6:49(12:44/mi) 146/155bpm [1859b/mi] 63cal 232/341W 4) 1mi - 11:16(11:16/mi) 142/152bpm [1600b/mi] 106cal 234/345W 5) 0.05mi - 33(11:07/mi) 151/152bpm [1679b/mi] 6cal 254/257W 6) 0.07mi - 1:11(16:17/mi) 139/150bpm [2262b/mi] 9cal 176/257W 7) 1mi - 12:56(12:56/mi) 138/154bpm [1785b/mi] 108cal 210/323W 8) 0.36mi - 4:19(12:06/mi) 146/156bpm [1767b/mi] 40cal 223/310W 18th Apr 2024, 12:50pm northernslowcoach wrote: Yay for running all the way up the hill Boo to moronic drivers x 18th Apr 2024, 1:08pm Velociraptor wrote: Well done. The moronic driver mildly hexed your GPS, possibly by accident. 18th Apr 2024, 1:38pm Jaks wrote: Well done 👏. Mine is always on maintaining 😀 18th Apr 2024, 2:53pm Ness wrote: Well done 18th Apr 2024, 2:54pm Rosehip wrote: thanks folks :) Add a comment	2mi, 45:34 Walk - General and back to the van 1) 1mi - 23:54(23:54/mi) 81/94bpm [1935b/mi] 99cal 45/90rpm 2) 1mi - 21:39(21:39/mi) 88/109bpm [1905b/mi] 97cal 50/62rpm 3) 0mi - 1(23:36/mi) 76/76bpm [1794b/mi] 51/52rpm Add a comment 1.6mi, 33:36 Walk - General rain shower, so ducked into the pub for a cuppa/pint 1) 1mi - 21:41(21:41/mi) 69/108bpm [1496b/mi] 94cal 48/96rpm 2) 0.55mi - 11:55(21:31/mi) 79/90bpm [1700b/mi] 54cal 48/57rpm 19th Apr 2024, 5:38pm RRR-CAZ 🇬🇧 wrote: Good choice for rain cover 🍺😊 Add a comment 2mi, 58:52 Walk - General time killing loop including a wander around the only garden centre without a cafe (sshh, cz by stealth) 1) 1mi - 36:50(36:50/mi) 67/92bpm [2468b/mi] 105cal 26/79rpm 2) 1mi - 21:19(21:19/mi) 78/90bpm [1662b/mi] 93cal 47/58rpm 3) 0.03mi - 43(23:47/mi) 81/83bpm [1926b/mi] 3cal 48/55rpm Add a comment 0.2mi, 4:43 Walk - General garminumptiness 1) 0.15mi - 4:43(30:44/mi) 78/94bpm [2397b/mi] 16cal 37/79rpm Add a comment 2.8mi, 1:03:49 Walk - General found some mud into town for breakfast 1) 1mi - 21:50(21:50/mi) 82/107bpm [1791b/mi] 94cal 52/108rpm 2) 1mi - 20:54(20:54/mi) 70/89bpm [1464b/mi] 96cal 53/60rpm 3) 0.76mi - 21:05(27:37/mi) 66/89bpm [1823b/mi] 64cal 30/61rpm Add a comment	1mi, 23:32 Walk - General and back 1) 0.98mi - 23:32(23:59/mi) 65/83bpm [1559b/mi] 90cal 47/56rpm Add a comment 1.4mi, 35:39 Walk - General from the van, have mum's NT card will use it stuck to the road as the path looked somewhat damp 1) 1mi - 21:14(21:14/mi) 77/106bpm [1635b/mi] 97cal 48/97rpm 2) 0.41mi - 14:24(35:19/mi) 76/106bpm [2684b/mi] 44cal 31/79rpm 20th Apr 2024, 4:19pm Ness wrote: Nice 20th Apr 2024, 6:11pm northernslowcoach wrote: Good exploring :) Add a comment 1.6mi, 48:38 Walk - General Taking a look at a White Horse Bloody cold wind 1) 1mi - 21:52(21:52/mi) 94/126bpm [2056b/mi] 107cal 51/101rpm 2) 0.59mi - 26:46(45:18/mi) 69/83bpm [3125b/mi] 64cal 21/57rpm Add a comment	1mi, 26:03 Walk - General Continuing the family tradition of using NT properties as convenient free parking spots not enough time to do the gardens justice today, so we didn't bother going in, just stretched legs a bit. ) 1mi - 25:55(25:55/mi) 88/105bpm [2280b/mi] 101cal 46/56rpm 2) 0.01mi - 8(19:15/mi) 104/104bpm [2001b/mi] 1cal 53/54rpm Add a comment 0.6mi, 14:58 Walk - General Admiring some lovely old buildings and avoiding coachloads of tourists. Coop more like Booths with lots of really good local produce 1) 0.58mi - 14:58(26:00/mi) 66/83bpm [1716b/mi] 53cal 36/55rpm Add a comment	9.1mi, 2:00:01 Run - General With two no-walk miles, trying to keep them steady and not let hr rise too much, half a mile 30/30s between them. Annoyed with mile 8s 14:xx - blaming a spaniel to greet and a road to cross. Enjoyed that, legs felt great after weekend off. left achilles lump starts to rub after a while, need to be careful with that 3.7 aerobic endurance, load 142. 1) 1mi - 13:21(13:21/mi) 118/130bpm [1575b/mi] 108cal 215/334W 2) 1mi - 12:52(12:52/mi) 132/142bpm [1698b/mi] 109cal 217/302W 3) 1mi - 13:11(13:11/mi) 135/145bpm [1779b/mi] 110cal 207/264W 4) 1mi - 13:19(13:19/mi) 134/142bpm [1784b/mi] 109cal 206/302W 5) 0.51mi - 6:56(13:41/mi) 135/142bpm [1847b/mi] 56cal 199/283W 6) 1mi - 12:33(12:33/mi) 142/149bpm [1782b/mi] 109cal 226/266W 7) 0.49mi - 7:03(14:15/mi) 133/147bpm [1896b/mi] 53cal 185/244W 8) 1mi - 12:22(12:22/mi) 142/147bpm [1756b/mi] 107cal 224/245W 9) 1mi - 14:04(14:04/mi) 135/147bpm [1900b/mi] 110cal 190/299W 10) 1mi - 13:12(13:12/mi) 139/146bpm [1835b/mi] 107cal 205/268W 11) 0.08mi - 1:09(14:32/mi) 144/146bpm [2092b/mi] 9cal 201/239W 22nd Apr 2024, 1:56pm Fenland Flier wrote: Nice, well done. 22nd Apr 2024, 2:02pm northernslowcoach wrote: Good miles - well done 👍 22nd Apr 2024, 2:23pm Velociraptor wrote: Well done :) 22nd Apr 2024, 2:33pm RRR-CAZ 🇬🇧 wrote: Nice 👍 22nd Apr 2024, 3:39pm Ness wrote: Well done 👏 22nd Apr 2024, 3:48pm Rosehip wrote: thanks folks x 22nd Apr 2024, 4:14pm Jaks wrote: Well done 👏 22nd Apr 2024, 4:20pm Rosehip wrote: thanks, Jaks :) 22nd Apr 2024, 6:58pm Bintmcskint wrote: Great miles! 22nd Apr 2024, 7:28pm Rosehip wrote: thanks Bint x Add a comment	5.6mi, 1:18:03 Run - Hill Work logged as hill work as that was roughly the intention. Had the thought that when Tuesday's runs have 60 or 90 mins on plan then spending that time looping around the RSPB would be a good idea tried to press lap appropriately so I could compare and see any future improvement hahaha - right knee and left achilles are now telling me not to think about doing this again Best time for the east ascent fetch mile since 2021 I'll take that Garmin says 3.3 base - stupid thing, it was harder than that! load 101 easy loop on the heath to warm up 1) 1mi - 13:40(13:40/mi) 118/132bpm [1612b/mi] 106cal 204/268W Down the centre and across to the east 2) 1mi - 12:59(12:59/mi) 132/144bpm [1715b/mi] 107cal 204/306W up the east side sandy slope - got as far as the bench before giving up and walking 3) 0.08mi - 1:08(14:00/mi) 143/159bpm [2002b/mi] 11cal 284/381W across top and down west side 4) 0.92mi - 12:21(13:25/mi) 140/159bpm [1879b/mi] 106cal 205/348W attempt to run up the west side 5) 0.04mi - 34(12:30/mi) 138/150bpm [1725b/mi] 5cal 410/462W and walk up the rest, stand around panting at the top 6) 0.05mi - 1:06(22:02/mi) 146/159bpm [3218b/mi] 11cal 170/452W down and around 7) 0.17mi - 2:14(12:52/mi) 134/145bpm [1723b/mi] 18cal 188/284W wanted to run all the way back up last bit of Buzzard - but it wasn't happening 8) 0.07mi - 1:01(13:45/mi) 141/150bpm [1939b/mi] 9cal 274/303W up rest, across and down east side runwalking random 9) 1mi - 14:07(14:07/mi) 139/152bpm [1962b/mi] 114cal 191/284W 10) 0.67mi - 9:21(13:57/mi) 137/144bpm [1912b/mi] 71cal 191/276W 60s 'run' up through the wooded bit, 30s walk down - until got to bluebells then random rw back to car. 11) 0.63mi - 9:28(15:05/mi) 146/157bpm [2203b/mi] 82cal 222/345W 23rd Apr 2024, 3:05pm Velociraptor wrote: Well done :) 23rd Apr 2024, 3:38pm Ness wrote: Well done 23rd Apr 2024, 4:06pm northernslowcoach wrote: hope the knee and achilles behave x 23rd Apr 2024, 4:21pm Rosehip wrote: thanks ladies :) 23rd Apr 2024, 4:41pm Jaks wrote: Well done 👏 23rd Apr 2024, 4:53pm Rosehip wrote: thanks, Jaks :) 23rd Apr 2024, 5:45pm RRR-CAZ 🇬🇧 wrote: Seems you had fun 🤩 23rd Apr 2024, 5:51pm Rosehip wrote: it was 'fun', thanks :) 23rd Apr 2024, 8:02pm Fenland Flier wrote: Well done, it sounds like progress is being made. 23rd Apr 2024, 9:03pm Rosehip wrote: thanks FF :) Add a comment	0mi, 10:00 Cross - Bugger All adding lots of pics to conq zones 24th Apr 2024, 10:49pm northernslowcoach wrote: :) 24th Apr 2024, 10:50pm Rosehip wrote: still haven't got the badge though - maybe I can't count? 25th Apr 2024, 9:31am Bintmcskint wrote: This made me happy :-) Add a comment 0.3mi, 6:58 Walk - General spent all day wandering around Gates drinking coffee/lunch/cakes etc - logged the to and fro from the car with all mum's shopping for cz - should have checked the zone map and walked a loop for 4 zones. 1) 0.28mi - 6:58(25:05/mi) 67/107bpm [1681b/mi] 25cal 44/77rpm Add a comment 0mi, 18:51 Cross - Strength The Cee vid again used the adjustables on full 15lb each or plastic 5kg db. Garmin bobbins as usual squats 15@2x15lb single arm rows 15 es, 15lb front raises 1 x 15lb held at each end 15 each 2 rounds bench press - alternating 5kg 15 Es iso hold curls 15lb 15 ES lying triceps skull crushers 1x 15lb 15 each 2 rounds just looked it up 15lb = 6.8 kg, might try the squats with 20kg or so on OH's bar instead? Need to chose 3 vids from 20 mins upper/lower full and stick to 3 x week or maybe do 1 longer full body and a shorter one - but more than once a fortnight! 24th Apr 2024, 8:48am northernslowcoach wrote: Well done 💪 Add a comment
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
0mi, 1:50:00 Cross - Gardening mowed front lawn, edged the worst bits. quite a lot of weeding, deadheading and tidying - until back said stop. Add a comment 6.5mi, 1:21:12 Run - Threshold Startof 'tempo' (=threshold) block Choices on plan today:90mins with 3x12 (100 mi) or 60 mins with 3x10 - for 50k and 100k plans decided to try the 3x12, first one cut short because forgot I hadn't turned auto lap off and mistook the vibration for end of effort one - it also was uphill and into wind at this point second was going great (it started downhill, which helped ) but thwarted by horsebox doing 100 point turn at twintrees decided a mile was enough for the third. so ended up with 3x1 mile and 75 minutes - that'll do Quite satisfied with these, I know what sort of pace/effort I can currently sustain now - it's slower than I'd like, obviously, but it's where I am. Garmin says 4.1 highly impacting lactate threshold load 174 1) 1mi - 13:09(13:09/mi) 125/141bpm [1644b/mi] 108cal 220/301W 2) 0.12mi - 1:51(15:01/mi) 134/142bpm [2012b/mi] 13cal 178/254W 3) 1mi - 10:50(10:50/mi) 152/160bpm [1648b/mi] 113cal 262/321W 4) 0.07mi - 1:10(16:23/mi) 152/159bpm [2491b/mi] 10cal 181/324W 5) 0.41mi - 6:00(14:37/mi) 139/147bpm [2033b/mi] 46cal 188/321W 6) 1mi - 10:19(10:19/mi) 156/163bpm [1610b/mi] 111cal 265/314W 7) 0.05mi - 38(11:33/mi) 162/163bpm [1871b/mi] 7cal 255/262W 8) 0.31mi - 5:05(16:40/mi) 133/162bpm [2218b/mi] 33cal 143/256W 9) 1mi - 10:41(10:41/mi) 157/163bpm [1678b/mi] 112cal 254/313W 10) 0.08mi - 1:19(16:29/mi) 154/164bpm [2537b/mi] 11cal 164/286W 11) 1mi - 13:50(13:50/mi) 142/151bpm [1965b/mi] 107cal 188/284W 12) 0.45mi - 6:08(13:41/mi) 144/151bpm [1970b/mi] 48cal 198/275W 25th Apr 2024, 12:08pm Ness wrote: Well done 👏 25th Apr 2024, 12:41pm Jaks wrote: Well done 👏 25th Apr 2024, 12:46pm Rosehip wrote: thank you :) 25th Apr 2024, 12:57pm RRR-CAZ 🇬🇧 wrote: Nice session 👍 25th Apr 2024, 1:03pm Fenland Flier wrote: Well done, nice session. 25th Apr 2024, 1:27pm Bintmcskint wrote: Great session, RH :-) 25th Apr 2024, 1:30pm Velociraptor wrote: Well done :) It looks as if you hit the efforts well in spite of the obstacles. 25th Apr 2024, 2:03pm Rosehip wrote: thanks folks :) 25th Apr 2024, 7:00pm northernslowcoach wrote: Very well done you x 25th Apr 2024, 9:05pm Rosehip wrote: thanks, Coachie :) Add a comment	0mi, 59:35 Cross - Pilates first time in over a month deadbugs and birddogs, back OK but it didn't like the catcow stretches afterwards Add a comment 0.2mi, 1:05 Walk - General to Pilates, no idea why watch stopped after a few yards and had to hard restart it to get it to do anything afterwards. 1) 0.06mi - 1:05(16:59/mi) 85/94bpm [1443b/mi] 6cal 58/70rpm Add a comment	5mi, 1:03:44 Run - Tempo 3x10/10 or 12 on the plan today, went for the 10s but couldn't push self to complete them wind unhelpful most of the time and different bits of legs kept making themselves known but it's really my head that just doesn't like working hard and the 'can'ts' creep in disappointed didn't get to 8 mins in the third one and hr not as high as on Thursday either - think actually the bands should come down a beat or two? 3.5 Tempo load 127 1) 1mi - 13:04(13:04/mi) 124/141bpm [1620b/mi] 109cal 221/310W 2) 0.12mi - 1:56(16:05/mi) 128/142bpm [2060b/mi] 13cal 157/280W 3) 0.78mi - 7:59(10:16/mi) 147/157bpm [1510b/mi] 83cal 284/308W 4) 0.32mi - 5:00(15:31/mi) 129/157bpm [2002b/mi] 35cal 156/277W 5) 0.78mi - 8:22(10:44/mi) 152/159bpm [1632b/mi] 88cal 257/321W 6) 0.3mi - 5:00(16:45/mi) 130/159bpm [2178b/mi] 34cal 146/256W 7) 0.58mi - 6:16(10:44/mi) 151/159bpm [1620b/mi] 66cal 265/300W 8) 0.15mi - 2:30(16:25/mi) 137/159bpm [2248b/mi] 17cal 157/260W 9) 0.97mi - 13:34(13:55/mi) 136/149bpm [1892b/mi] 103cal 192/298W 27th Apr 2024, 12:35pm northernslowcoach wrote: But there’s some good spikes in there x 27th Apr 2024, 12:36pm Rosehip wrote: thanks x :) 27th Apr 2024, 12:40pm Velociraptor wrote: Well done. An hour of running, however you slice it up. 27th Apr 2024, 12:53pm Rosehip wrote: thanks V'rap :) 27th Apr 2024, 1:27pm Jaks wrote: Well done 👏 27th Apr 2024, 3:36pm Rosehip wrote: thanks, Jaks :) 27th Apr 2024, 5:39pm Fenland Flier wrote: What V'rap said x 27th Apr 2024, 6:48pm Rosehip wrote: thanks FF Add a comment	4.4mi, 59:42 Run - Easy Nice easy loop, stopped raining as soon as I started so jacket didn’t stay on long. Overdressed once sun came out but was glad for waterproof socks splish/splash Another hour bagged, longer would have been better but it’s Sunday 2.8 maintaining base load 66 1) 1mi - 13:30(13:30/mi) 121/134bpm [1633b/mi] 107cal 208/292W 2) 1mi - 13:45(13:45/mi) 129/138bpm [1774b/mi] 107cal 199/269W 3) 1mi - 13:07(13:07/mi) 132/140bpm [1731b/mi] 105cal 203/244W 4) 1mi - 13:28(13:28/mi) 136/142bpm [1832b/mi] 109cal 204/323W 5) 0.41mi - 5:52(14:11/mi) 131/140bpm [1857b/mi] 43cal 185/261W 28th Apr 2024, 5:14pm Velociraptor wrote: Well done :) 28th Apr 2024, 5:17pm Jaks wrote: Well done 👏 28th Apr 2024, 5:23pm Rosehip wrote: thanks ladies :) 28th Apr 2024, 5:38pm RRR-CAZ 🇬🇧 wrote: Good hour 👍 28th Apr 2024, 5:51pm Bintmcskint wrote: Fabulous :-) 28th Apr 2024, 6:08pm Rosehip wrote: thank you both :) 28th Apr 2024, 6:08pm Corrah wrote: Good stuff :) 29th Apr 2024, 3:53pm northernslowcoach wrote: Well run :) Add a comment	4.8mi, 1:13:26 Run - Run-Walk (Plan had 90/120/120 'endurance' van needing a tweek got in the way but was pleased had the chance to fit this in) Recorded as walk but changed to run-walk as that’s what legs felt like- overdressed and under scaffolded and in road shoes so a good ultra-shuffle hour walking the ups with some effort Intended a different route out of west challow but the path was awful so backtracked , then was heading to Sparsholt when call from R said they'd be less than an hour so looped back. 2.9 aerobic base - load 71same as yesterday so feel justified in calling run-walk rather than walk! 1) 1mi - 15:36(15:36/mi) 117/136bpm [1824b/mi] 108cal 65/85rpm 2) 1mi - 14:50(14:50/mi) 124/134bpm [1840b/mi] 108cal 68/122rpm 3) 1mi - 15:31(15:31/mi) 137/147bpm [2127b/mi] 125cal 64/121rpm 4) 1mi - 15:21(15:21/mi) 132/145bpm [2026b/mi] 104cal 64/85rpm 5) 0.8mi - 12:08(15:13/mi) 127/137bpm [1933b/mi] 78cal 67/83rpm 29th Apr 2024, 2:42pm Jaks wrote: Good pace, well done 👏 29th Apr 2024, 2:44pm Velociraptor wrote: Well done :) 29th Apr 2024, 2:49pm Rosehip wrote: Thanks :) 29th Apr 2024, 3:59pm northernslowcoach wrote: Well done :) 29th Apr 2024, 6:33pm Rosehip wrote: thanks :) Add a comment 0.7mi, 28:12 Walk - General Had a wander about and thengot distracted throwing balls for dogs and forgot watch was still running 1) 0.73mi - 28:12(38:28/mi) 87/110bpm [3347b/mi] 107cal 25/80rpm Add a comment	7.7mi, 2:07:45 Run - Run-Walk Probably another half mile at least and a lot of Garminumptiness elapsed time to add Much mud and steps, a closed footpath and a bit of trespassing Lambs Active root in one flask, hi5zero in the other- both tasted of dishwasher powder so didntdrink much of either Square Voom square chia chew. Full pack, carried poles in case of knee issues but didn't use them - might have helped in some of the muddier bits though!l Will blog 1) 1mi - 16:42(16:42/mi) 116/131bpm [1938b/mi] 111cal 160/366W 2) 1mi - 14:25(14:25/mi) 130/147bpm [1874b/mi] 114cal 176/284W 3) 1mi - 17:19(17:19/mi) 126/141bpm [2182b/mi] 111cal 131/271W 4) 1mi - 16:33(16:33/mi) 123/135bpm [2035b/mi] 102cal 140/261W 5) 1mi - 16:11(16:11/mi) 122/139bpm [1975b/mi] 102cal 155/340W 6) 1mi - 18:51(18:51/mi) 136/155bpm [2563b/mi] 141cal 166/360W 7) 1mi - 16:08(16:08/mi) 127/140bpm [2049b/mi] 99cal 144/240W 8) 0.65mi - 11:36(17:59/mi) 129/139bpm [2319b/mi] 71cal 147/271W 30th Apr 2024, 1:23pm Jaks wrote: Well done 👏 30th Apr 2024, 1:46pm Rosehip wrote: Thanks Jaks :) 30th Apr 2024, 2:10pm Velociraptor wrote: Nice! Well done :) 30th Apr 2024, 2:18pm northernslowcoach wrote: Lambs :) 30th Apr 2024, 3:29pm Rosehip wrote: Thanks :) 30th Apr 2024, 3:43pm RRR-CAZ 🇬🇧 wrote: Dishwater 😝 Add a comment	0mi, 2:15:00 Cross - Gardening Planted more potatoes, pea plants, carrots, beet and leeks (bought plants as we never got seeds sown) tidied and tied in raspberries. Planted plants and shrubs mum has been buying and spread another layer of bark about. built the netting cage on veg bed. Mum managed quite a bit too Add a comment 0.6mi, 8:59 Walk - General wednesday chish and fips 1) 0.56mi - 8:59(16:03/mi) 93/98bpm [1492b/mi] 54cal 61/66rpm Add a comment
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
4.3mi, 56:35 Run - General One of those days when I allowed life to get in the way of planned run and it had got later in the day than I'd like. should have been 90/60 mins with 3x12 or 10 mins- but had to promise self an easy one just to get out of the door. Bug squish loop. Legs were more peppy than expected - after a few very clunky minutes, but think I forgot antihistamine this morning and hayfever in full flow. couple of very short efforts in last half mile just because. 3.0 base, load 78 1) 1mi - 13:06(13:06/mi) 122/137bpm [1598b/mi] 108cal 213/271W 2) 1mi - 13:08(13:08/mi) 132/143bpm [1735b/mi] 106cal 206/266W 3) 1mi - 13:18(13:18/mi) 138/149bpm [1835b/mi] 108cal 204/265W 4) 1mi - 13:22(13:22/mi) 140/150bpm [1872b/mi] 109cal 199/264W 5) 0.28mi - 3:40(12:58/mi) 141/154bpm [1827b/mi] 30cal 206/322W 2nd May 2024, 3:34pm Ness wrote: Well done 2nd May 2024, 3:36pm Rosehip wrote: thanks Ness 2nd May 2024, 3:50pm Jaks wrote: Well done 👏 2nd May 2024, 3:54pm Bintmcskint wrote: Well done for getting out there :-) 2nd May 2024, 3:59pm Rosehip wrote: thanks both x 2nd May 2024, 4:42pm Velociraptor wrote: Well done :) 2nd May 2024, 5:21pm Rosehip wrote: thank you :) 2nd May 2024, 7:03pm northernslowcoach wrote: Well run :) 2nd May 2024, 7:13pm Rosehip wrote: thank you :) Add a comment	0mi, 58:00 Cross - Pilates Sides this week, hard work. probably very good for obliques and glutes but not so good for aged shoulders. felt quite strong throughout though 3rd May 2024, 8:15pm northernslowcoach wrote: Nice one :) Add a comment 0.2mi, 4:04 Walk - General meant to walk further to nab net cz, met Jess forgot and walked straight in gossiping. 1) 0.22mi - 4:04(18:23/mi) 87/96bpm [1599b/mi] 21cal 57/117rpm Add a comment	0mi, 1:00:00 Cross - Gardening about an hour? cut front lawn, tidied bed under plum. planted everything that needed planting out thinned carrots a bit. Add a comment 5.2mi, 1:10:19 Run - Easy Right knee has been a bit too clicky and slightly unstable last couple of days so didn't want to risk tempo/threshold that this should have been. Just an easy trundle around Fetch trinket collecting 1) 1mi - 13:20(13:20/mi) 116/134bpm [1548b/mi] 107cal 208/304W 2) 1mi - 13:13(13:13/mi) 130/140bpm [1719b/mi] 110cal 208/270W 3) 1mi - 13:28(13:28/mi) 136/144bpm [1831b/mi] 110cal 199/297W 4) 1mi - 13:34(13:34/mi) 137/145bpm [1858b/mi] 107cal 199/282W 5) 1mi - 13:45(13:45/mi) 137/148bpm [1885b/mi] 109cal 193/270W 6) 0.21mi - 2:58(14:04/mi) 140/147bpm [1970b/mi] 21cal 178/250W 4th May 2024, 2:39pm northernslowcoach wrote: Take care x 4th May 2024, 3:42pm Velociraptor wrote: Well done :) 4th May 2024, 4:08pm Ness wrote: Well done :) 4th May 2024, 4:49pm Rosehip wrote: thanks all :) 4th May 2024, 7:15pm Jaks wrote: Well done 👏 4th May 2024, 7:44pm Rosehip wrote: thanks, Jaks Add a comment	5mi, 1:06:14 Run - General Don't trust knee to do threshold efforts still, but it feels a bit better today one steady mile in the middle - on the comfortable side of comfortably hard until the updulate at the end, a couple of 30-50s 'uphill' efforts in mile 4 warm! 3.2 aerobic base, load 96. 1) 1mi - 13:44(13:44/mi) 121/136bpm [1663b/mi] 109cal 204/309W 2) 1mi - 13:28(13:28/mi) 131/144bpm [1764b/mi] 108cal 196/269W 3) 1mi - 11:56(11:56/mi) 145/151bpm [1730b/mi] 111cal 234/252W 4) 1mi - 13:09(13:09/mi) 141/153bpm [1853b/mi] 111cal 204/371W 5) 1mi - 13:40(13:40/mi) 135/143bpm [1844b/mi] 108cal 195/272W 6) 0.02mi - 17(11:51/mi) 139/141bpm [1648b/mi] 2cal 204/230W 5th May 2024, 6:38pm northernslowcoach wrote: Well done 👍 5th May 2024, 7:43pm RRR-CAZ 🇬🇧 wrote: Good work 👍 5th May 2024, 8:38pm Velociraptor wrote: Well managed :) 5th May 2024, 9:13pm Rosehip wrote: thanks :) 7th May 2024, 1:45am Fenland Flier wrote: Nicely done. Add a comment	4.1mi, 54:19 Run - Easy Random run lengths, went out just to squish the bug and then did a little extra - with one eye on the black clouds to catch the 100 line. A little drizzle which was quite nice, but avoided any lurking thunderstorms. 2.9 maintaining aerobic base. 1) 1mi - 13:55(13:55/mi) 108/128bpm [1503b/mi] 108cal 202/268W 2) 1mi - 13:10(13:10/mi) 123/137bpm [1619b/mi] 107cal 209/255W 3) 1mi - 12:59(12:59/mi) 131/137bpm [1701b/mi] 110cal 211/271W 4) 1mi - 13:13(13:13/mi) 132/140bpm [1744b/mi] 105cal 204/269W 5) 0.08mi - 1:03(13:36/mi) 132/138bpm [1796b/mi] 8cal 190/220W 6th May 2024, 3:44pm northernslowcoach wrote: Well run :) Add a comment	0.9mi, 2:10:30 Walk - General forgot that was recording garden centre with mum, note the loops and and forth to car with her shopping, left for new cz - that v surprised I haven't nabbed before, there's a whole bunch around here I ought to have collected by now. Lovely lunch here as per 1) 1mi - 1:13:48(1:13:48/mi) 67/101bpm [4945b/mi] 130cal 5/81rpm 7th May 2024, 8:54pm northernslowcoach wrote: :) Add a comment	6.5mi, 1:27:33 Run - General attempt at the run I should have done Monday, 90/90 or 120mins with 3x8 mins 'threshold' first was OK, but chose wrong path for second, potholed and clouds of dust from anglers' vehicles made it horrid and gave up. Having given up on 2 it was easy to quit 3 when path blocked by a gang of elderly Nordic walkers and a slipped in the mud trying to run around them. Gave the legs a talking to and managed a steady mile after that, but the rest was v slow lots of walking run-walks as new to me paths turned out to be nettley, boggy and then through pony paddocks with lots of inquisitive ponies in. 3.6, tempo. load 128. 26 hrs recovery. 1) 1mi - 13:08(13:08/mi) 117/135bpm [1537b/mi] 103cal 203/275W 2) 0.12mi - 1:52(16:04/mi) 121/137bpm [1944b/mi] 13cal 142/227W 3) 0.76mi - 8:00(10:35/mi) 150/158bpm [1587b/mi] 85cal 265/321W 4) 0.23mi - 4:00(17:07/mi) 128/158bpm [2190b/mi] 25cal 132/262W 5) 0.33mi - 3:37(10:49/mi) 146/156bpm [1579b/mi] 37cal 257/307W 6) 0.25mi - 4:00(16:17/mi) 126/156bpm [2051b/mi] 25cal 134/242W 7) 0.37mi - 3:55(10:40/mi) 148/159bpm [1579b/mi] 41cal 266/314W 8) 0.2mi - 3:24(17:14/mi) 133/159bpm [2292b/mi] 22cal 128/267W 9) 1mi - 12:38(12:38/mi) 150/155bpm [1895b/mi] 111cal 226/270W 10) 1mi - 14:08(14:08/mi) 139/151bpm [1965b/mi] 107cal 190/294W 11) 1mi - 15:49(15:49/mi) 137/152bpm [2168b/mi] 106cal 153/271W 12)0.13mi - 1:45(13:36/mi) 142/150bpm [1932b/mi] 13cal 179/220W 8th May 2024, 3:57pm Jaks wrote: Well done 👏, lots of obstacles in your way today. Glad I’m not the only one who talks to their legs 😂 8th May 2024, 4:01pm Ness wrote: Well done 8th May 2024, 4:03pm Rosehip wrote: thanks :) was a bit frustrating today, but it all counts. 8th May 2024, 4:06pm northernslowcoach wrote: Sounds like a proper obstacle course today x 8th May 2024, 4:27pm Velociraptor wrote: Goodness! Are you sure it wouldn't be easier just to run in the middle of the bypass? Well done :) Add a comment

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