Cats Whiskers

1) 0.41mi - 11:02(27:04/mi) 85/112bpm [2301b/mi] 52cal 24/78rpm
2) 0mi - 1(15:43/mi) 104/104bpm [1634b/mi]

ELR practice.

1) 0mi - 1:20:58(0/mi) 110/167bpm [INFb/mi] 401cal

Amy Holly - Gentle Movement Pick Me Up & Barre Leg Blast.

CD

1) 0.77m - 7:06(9:14/m) 62cal

Aimed to keep SR below 20. 500m steady then 10 hard strokes at the beginning of each 500m. HR lower than I thought it would be and felt comfortable throughout. Pleased to have got under 25 mins on first 5K for a while.

1) 3.11m - 24:39(7:56/m) 269cal

Aborted 5K.

1) 0.04m - 32(12:33/m) 3cal

1) 1.26m - 11:23(9:04/m) 104cal

1) 0.78m - 6:50(8:49/m) 64cal

Walk/run WU, 30 mins drills, 10 x c.70m with walk-back for 1/1.30R, then walk/run CD. This was on rough grass in the orchard so had to watch my footing. Focused on form, especially knee lift. Left knee was coming up much better than the right one, so tried to get that working better on the last couple of reps. Pleased with this given lack of running for months. Felt like a useful session.

1) 0.5mi - 6:38(13:21/mi) 135/154bpm [1802b/mi] 61cal
2) 0.7mi - 31:17(44:28/mi) 132/146bpm [5869b/mi] 239cal
3) 0.04mi - 25(9:33/mi) 136/150bpm [1298b/mi] 4cal
4) 0.04mi - 1:02(23:41/mi) 144/151bpm [3411b/mi] 8cal
5) 0.04mi - 18(8:11/mi) 138/150bpm [1130b/mi] 2cal
6) 0.05mi - 1:01(20:41/mi) 146/158bpm [3019b/mi] 9cal
7) 0.03mi - 16(7:43/mi) 135/144bpm [1041b/mi] 2cal
8) 0.05mi - 1:30(30:40/mi) 137/149bpm [4200b/mi] 12cal
9) 0.04mi - 16(7:31/mi) 131/146bpm [984b/mi] 2cal
10) 0.05mi - 1:30(31:32/mi) 138/155bpm [4352b/mi] 11cal
11) 0.04mi - 15(6:38/mi) 129/137bpm [856b/mi] 1cal
12) 0.05mi - 1:31(30:56/mi) 138/148bpm [4268b/mi] 11cal
13) 0.04mi - 15(7:02/mi) 129/135bpm [908b/mi] 1cal
14) 0.06mi - 1:30(26:24/mi) 136/150bpm [3590b/mi] 10cal
15) 0.03mi - 15(7:50/mi) 128/135bpm [1003b/mi] 1cal
16) 0.05mi - 1:33(29:21/mi) 139/155bpm [4079b/mi] 12cal
17) 0.04mi - 16(6:49/mi) 128/135bpm [873b/mi] 1cal
18) 0.05mi - 1:31(27:31/mi) 138/152bpm [3798b/mi] 11cal
19) 0.03mi - 15(7:24/mi) 130/136bpm [963b/mi] 1cal
20) 0.06mi - 1:30(26:52/mi) 138/152bpm [3708b/mi] 11cal
21) 0.03mi - 15(7:37/mi) 125/129bpm [952b/mi] 1cal
22) 0.07mi - 1:33(21:36/mi) 132/140bpm [2851b/mi] 9cal
23) 0.55mi - 10:02(18:09/mi) 135/152bpm [2449b/mi] 67cal

1) 1.34m - 12:04(9:02/m) 112cal

1) 0.3mi - 4:54(16:14/mi) 106/118bpm [1721b/mi] 28cal 56/65rpm

1) 0.74mi - 14:17(19:25/mi) 97/112bpm [1883b/mi] 74cal 49/62rpm

1) 0.41mi - 8:16(20:25/mi) 108/121bpm [2205b/mi] 45cal 42/58rpm

SM practice.

1) 0mi - 54:46(0/mi) 104/149bpm [INFb/mi] 248cal

1) 0.41mi - 9:34(23:17/mi) 104/122bpm [2421b/mi] 53cal 40/67rpm

Vanessa Michielon - Pilates for Strength: Abdominals & Glutes.

1) 0.49m - 4:17(8:40/m) 41cal

Repeat of 500m steady then 10 hard strokes at the beginning of each 500m, again aiming to keep SR below 20. About 10s faster overall and I think I improved on every split. The hard strokes were also stronger this time.

1) 3.11m - 24:27(7:52/m) 271cal

1) 0.63m - 5:35(8:49/m) 52cal

Amy Holly - Barre Legs and Core Class.

1) 0.68mi - 25:26(37:21/mi) 105/118bpm [3922b/mi] 126cal 27/91rpm

1) 0.59mi - 19:24(32:41/mi) 119/137bpm [3890b/mi] 119cal 33/76rpm

1) 0mi - 18:37(0/mi) 123/160bpm [INFb/mi] 140cal

1) 0.24mi - 13:08(54:04/mi) 116/130bpm [6271b/mi] 81cal 16/60rpm

1) 0mi - 34:46(0/mi) 116/171bpm [INFb/mi] 217cal

1) 0.69mi - 43:47(1:03:46/mi) 104/122bpm [6631b/mi] 204cal 15/124rpm

1) 0mi - 1:37:54(0/mi) 115/167bpm [INFb/mi] 496cal

1) 0.17mi - 5:16(30:14/mi) 118/125bpm [3568b/mi] 39cal 35/56rpm

SM 10th anniversary Day of Dance in Ely.

1) 0mi - 44:56(0/mi) 126/174bpm [INFb/mi] 306cal

1) 1mi - 26:11(26:11/mi) 99/116bpm [2592b/mi] 136cal 36/99rpm
2) 0.03mi - 10:07(5:33:33/mi) 93/107bpm [31021b/mi] 32cal 3/56rpm

CD

1) 0.38m - 3:26(9:06/m) 31cal

3/4/5/4/3 mins @ 24/22/20/22/24spm, 2R. Good session with improvement on paces of second 4 & 3 min reps. Felt strong and recovered well.

1) 0.39m - 3:00(7:37/m) 36cal
2) 0.13m - 2:00(15:07/m) 12cal
3) 0.52m - 4:00(7:45/m) 47cal
4) 0.13m - 2:00(15:11/m) 12cal
5) 0.64m - 5:00(7:48/m) 58cal
6) 0.13m - 2:00(15:24/m) 12cal
7) 0.52m - 4:00(7:38/m) 48cal
8) 0.13m - 2:00(14:50/m) 12cal
9) 0.41m - 3:00(7:22/m) 38cal
10) 0.19m - 2:00(10:39/m) 15cal

WU, going through the gears up to 24spm.

1) 1.56m - 13:43(8:47/m) 132cal

Vanessa Michielon - Yoga for Back Pain Relief.

CD

1) 0.42m - 3:43(8:55/m) 34cal

500m @ 22, 1000m @ 20, 500m @ 24, 1000m @ 22, 500m @ 26, 2R. Great session. Slowly introducing some higher rate stuff and coped well. Really enjoyed this.

1) 0.31m - 2:22(7:37/m) 28cal
2) 0.15m - 2:00(13:28/m) 13cal
3) 0.62m - 4:50(7:46/m) 56cal
4) 0.14m - 2:00(14:34/m) 12cal
5) 0.31m - 2:17(7:21/m) 29cal
6) 0.16m - 2:00(12:31/m) 13cal
7) 0.62m - 4:42(7:34/m) 57cal
8) 0.14m - 2:00(14:22/m) 12cal
9) 0.31m - 2:13(7:07/m) 30cal
10) 0.18m - 2:00(11:13/m) 14cal

WU

1) 1.87m - 16:14(8:41/m) 158cal

Mimi Kuo-Deemer - Sort Yourself Out, Stretch Out and Start the Day.

1) 0.09mi - 7:39(1:24:06/mi) 79/98bpm [6643b/mi] 23cal 10/63rpm

C&C Superwomen. WU, drills, strides, relay changeover practice then some LJ take-offs and run-ups.

1) 0.14mi - 5:18(37:22/mi) 77/97bpm [2878b/mi] 15cal
2) 0.61mi - 7:34(12:28/mi) 142/156bpm [1770b/mi] 72cal
3) 1mi - 1:10:15(1:10:15/mi) 104/154bpm [7305b/mi] 292cal
4) 1mi - 45:40(45:40/mi) 107/137bpm [4887b/mi] 186cal
5) 0.35mi - 21:05(1:00:04/mi) 102/133bpm [6128b/mi] 80cal

1) 1mi - 17:45(17:45/mi) 94/112bpm [1668b/mi] 112cal 53/71rpm
2) 1mi - 16:30(16:30/mi) 90/113bpm [1484b/mi] 76cal 34/74rpm
3) 0.02mi - 3(2:36/mi) 113/113bpm [293b/mi] 23/69rpm

Catch the Pigeon at Stuntney.

1) 0mi - 4:13:29(0/mi) 92/167bpm [INFb/mi] 859cal

1) 1mi - 27:02(27:02/mi) 87/104bpm [2352b/mi] 108cal 31/61rpm
2) 0.91mi - 1:16:18(1:24:07/mi) 79/103bpm [6645b/mi] 198cal 4/76rpm

Clive Fogelman - Rise and Shine 2.

1) 0.46m - 4:06(8:51/m) 38cal

4 x [500m @ 18, 20, 22]. Good session.

1) 3.73m - 29:25(7:53/m) 327cal

WU

1) 1.26m - 11:27(9:07/m) 104cal

CD

1) 0.64m - 5:13(8:07/m) 56cal

1/2/1/2/1/2/1 mins, 1R @ 26/24/28/26/30/28/32. Great session. Felt comfortable and recovered well, even at the higher rates.

1) 0.13m - 1:00(7:25/m) 13cal
2) 0.08m - 1:00(12:12/m) 7cal
3) 0.27m - 2:00(7:27/m) 25cal
4) 0.08m - 1:00(12:59/m) 6cal
5) 0.14m - 1:00(7:11/m) 13cal
6) 0.06m - 1:00(17:30/m) 6cal
7) 0.27m - 2:00(7:18/m) 26cal
8) 0.08m - 1:00(12:23/m) 7cal
9) 0.14m - 1:00(6:56/m) 14cal
10) 0.07m - 1:00(13:38/m) 6cal
11) 0.28m - 2:00(7:02/m) 28cal
12) 0.07m - 1:00(14:22/m) 6cal
13) 0.15m - 1:00(6:39/m) 16cal
14) 0.09m - 1:00(11:20/m) 7cal

1) 1.29m - 11:04(8:35/m) 110cal

1) 1.29m - 11:04(8:35/m) 110cal

Zephyr Wildman - Twist into Joy.

1) 0.28mi - 7:03(24:48/mi) 117/124bpm [2901b/mi] 41cal 42/64rpm

More warm-ups for 100m and 4x100m.

Official time of 19.4 for the 100m. 4th. Lost so much ground on 1st, 2nd & 3rd at the start and was comfortably ahead of 5th so ended up striding. A V50 PB (0.5s improvement on last season) but nothing to write home about!

Relay leg was much better. 22s on Garmin but set it off before I got the baton and stopped it after I handed over, so I think the actual time was at least as good at the individual 100m. Got better knee lift and cadence was good for me. Garmin says best 100m of the session was 4.56 pace, which equates to 18.5.

1) 0mi - 5(0/mi) 119/120bpm [INFb/mi]
2) 0.01mi - 5:27(6:40:52/mi) 117/135bpm [46900b/mi] 39cal
3) 0.06mi - 20(5:36/mi) 133/142bpm [744b/mi] 3cal
4) 0.72mi - 1:03:58(1:28:31/mi) 109/162bpm [9649b/mi] 293cal
5) 0.06mi - 22(5:47/mi) 123/135bpm [711b/mi] 2cal
6) 0.16mi - 8:18(51:47/mi) 118/155bpm [6110b/mi] 43cal

EMAC 1 @ Peterborough. WU, drills, strides etc.

LJ: 4 trials:
1. 2.99m (V50 PB - 4cm beyond last season’s best, but couldn’t they have found an extra 1cm somehow??)
2. 2.64m - trying too hard and took off behind the board
3. NJ - ran through
4. NJ by a couple of inches but run-up was faster and more relaxed and the jump seemed to have a better trajectory. Reckon this was a bit beyond round 1.

1) 0.51mi - 14:32(28:17/mi) 101/127bpm [2856b/mi] 73cal
2) 0.58mi - 7:37(13:08/mi) 139/158bpm [1826b/mi] 73cal
3) 1mi - 52:48(52:48/mi) 127/159bpm [6705b/mi] 321cal
4) 0.1mi - 12:27(2:00:12/mi) 114/132bpm [13702b/mi] 42cal

Adam Hocke - Everybody Flows: Happy Hips & Hamstrings.

1) 0.59mi - 25:14(42:34/mi) 101/112bpm [4300b/mi] 113cal 23/59rpm

May Day dance-out with ELR.

1) 0mi - 1:09:29(0/mi) 114/169bpm [INFb/mi] 367cal

1) 0.28mi - 8:00(28:21/mi) 103/120bpm [2921b/mi] 41cal 35/62rpm

CD

1) 0.69m - 6:07(8:49/m) 58cal

3 x [500m @ 20, 500m @ 22, 500m @ 24] + 1 x 500m @ 26. Great session. Splits perfectly progressive, felt comfortable at the higher rates and recovered well. Surprised by the time and now wishing I’d pushed a fraction harder to go sub 23:42, which would have put me at the top of the new C2 rankings (very very briefly!).

1) 3.11m - 23:44(7:38/m) 279cal

WU

1) 1.43m - 12:12(8:30/m) 122cal

Lucy McCarthy - Love Yourself First.

1) 0.38m - 3:19(8:40/m) 32cal

Aimed for rate above 32.

1) 0.06m - 24(6:18/m) 6cal

Aimed for 32 s/m.

1) 0.15m - 1:00(6:34/m) 15cal

300m @ 28, 200m @ 32.

1) 0.31m - 2:08(6:51/m) 29cal

Rate change every min: 24/26/28/30.

1) 0.56m - 4:00(7:08/m) 53cal

Rate change every 200m: 24/26/28/30/32.

1) 0.62m - 4:28(7:11/m) 57cal

First of a bonkers set of hard training reps at standard distances with untimed recoveries, just to set some (soft) benchmarks for the new season.

Changed rate every 200m from 18 up to 30 and then back down to 24.

1) 1.24m - 9:24(7:34/m) 109cal

1) 0.66m - 6:06(9:10/m) 54cal

Emma Henry - Hanky Planky Core Class.

1) 1mi - 23:34(23:34/mi) 109/125bpm [2569b/mi] 126cal 43/61rpm
2) 0.06mi - 1:42(26:57/mi) 113/118bpm [3045b/mi] 10cal 36/60rpm

1) 0mi - 27:53(0/mi) 99/155bpm [INFb/mi] 125cal

1) 0.69mi - 37:51(54:48/mi) 104/124bpm [5699b/mi] 163cal 19/64rpm

1) 0mi - 1:23:06(0/mi) 116/169bpm [INFb/mi] 426cal

1) 1mi - 28:31(28:31/mi) 103/116bpm [2937b/mi] 133cal 34/74rpm
2) 0.29mi - 50:16(2:55:10/mi) 92/113bpm [16115b/mi] 160cal 6/83rpm
3) 0mi - 2(3:27:26/mi) 102/102bpm [21158b/mi]

Eel Day with SM.

1) 0mi - 1:08:14(0/mi) 104/164bpm [INFb/mi] 301cal

1) 1mi - 1:02:24(1:02:24/mi) 94/113bpm [5866b/mi] 227cal 17/95rpm
2) 0.84mi - 38:27(45:44/mi) 91/121bpm [4161b/mi] 143cal 22/85rpm

Zephyr Wildman - Daily Floor Flow.

ELR @ Denny Abbey May Day celebration.

1) 0mi - 1:41:26(0/mi) 119/173bpm [INFb/mi] 618cal

1) 0.24mi - 5:13(21:53/mi) 112/128bpm [2451b/mi] 32cal 28/77rpm

Lizzie Reumont - Tight Hips Recovery.

SS UT2 aiming to keep rate below 20 (18 for first 4K, 20 for final 2K).

1) 3.73m - 29:56(8:02/m) 323cal

WU

1) 0.31m - 3:07(10:08/m) 24cal

1) 1mi - 22:43(22:43/mi) 89/106bpm [2022b/mi] 95cal 39/63rpm
2) 0.48mi - 9:07(19:01/mi) 90/96bpm [1712b/mi] 45cal 53/71rpm

Kristi Rodelli - Quick Neck Release.

Clive Fogelman - Flying Plank: Strengthening Yoga.