Bintmcskint

1) 0.31mi - 5:42(18:07/mi) 19cal 59/65rpm 3.31/4.13mph

Worked late yesterday (if I'd have planned to go to yoga I would have been disappointed as I worked well past the time class started) so felt no guilt whatsoever in ending my day on time today and heading out the door into the fog.
Ace run (I bloody love fog) and barely a soul about.

1) 1mi - 12:54(12:54/mi) 76cal 4.65/6.05mph
2) 1mi - 13:58(13:58/mi) 71cal 4.3/6.74mph
3) 1mi - 10:20(10:20/mi) 86cal 5.81/6.89mph
4) 1mi - 11:12(11:12/mi) 83cal 5.36/6.7mph
5) 1mi - 14:47(14:47/mi) 64cal 4.06/6.18mph
6) 1mi - 10:24(10:24/mi) 90cal 5.77/6.51mph
7) 1mi - 9:38(9:38/mi) 87cal 6.23/7.18mph
8) 0.14mi - 1:18(9:27/mi) 12cal 6.34/6.49mph

Zwift workout of the week - 2 by 2
Short but a toughie
Got sweaty
Grabbed that brief window of opportunity and shook the life out of it
Random song of the week - Sexbomb by Tom Jones

1) 0m - 2(1:59:13/m)
2) 2.43m - 7:59(3:17/m) 41cal
3) 0.72m - 2:00(2:48/m) 15cal
4) 0.61m - 2:00(3:17/m) 10cal
5) 0.36m - 1:00(2:46/m) 8cal
6) 0.39m - 1:00(2:33/m) 10cal
7) 0.64m - 2:00(3:07/m) 10cal
8) 0.35m - 1:00(2:52/m) 8cal
9) 0.38m - 1:00(2:37/m) 10cal
10) 0.67m - 2:00(2:59/m) 10cal
11) 0.35m - 1:00(2:54/m) 8cal
12) 0.39m - 1:00(2:32/m) 10cal
13) 0.62m - 2:00(3:12/m) 10cal
14) 0.36m - 1:00(2:47/m) 8cal
15) 0.38m - 1:00(2:37/m) 10cal
16) 0.59m - 2:00(3:23/m) 10cal
17) 0.64m - 2:00(3:08/m) 9cal
18) 0.08m - 19(3:56/m)

1) 0.3mi - 5:37(18:37/mi) 18cal 59/88rpm 3.22/3.9mph

Had planned a 7 mile loop but got distracted by the gorgeous evening and sheep and mud and hills and ended up a bit too far from home so decided to make my way to East Dean and hop on the bus.
Body a little sore this evening but a lovely run anyway.
Muds were stupidly muddy so had to walk

1) 1mi - 12:59(12:59/mi) 67cal 4.62/5.63mph
2) 1mi - 12:39(12:39/mi) 73cal 4.74/6.49mph
3) 1mi - 13:41(13:41/mi) 74cal 4.39/6.35mph
4) 1mi - 13:21(13:21/mi) 75cal 4.49/6.41mph
5) 1mi - 12:25(12:25/mi) 68cal 4.83/6.95mph
6) 1mi - 11:23(11:23/mi) 83cal 5.27/6.59mph
7) 1mi - 14:42(14:42/mi) 74cal 4.08/6.76mph
8) 0.82mi - 9:31(11:40/mi) 60cal 5.14/6.47mph

To collect prescription

1) 1mi - 17:29(17:29/mi) 59cal 62/69rpm 3.43/4.47mph
2) 0.03mi - 40(19:37/mi) 2cal 63/65rpm 3.06/3.84mph

FWFG - Nervous System Health - Be Unbothered
New video with Jenn
Wanted something gentle and this was it. Lots of twists and floor work.
Calming (which is what it was supposed to be, I guess)
As always, I'm glad it's Friday
Namaste x

And home
Jogged a bit

1) 1mi - 16:08(16:08/mi) 65cal 63/123rpm 3.72/6.55mph
2) 0.43mi - 5:01(11:48/mi) 30cal 85/88rpm 5.08/5.85mph

To watch .B. finish the SDW50

1) 1mi - 15:14(15:14/mi) 59cal 67/122rpm 3.94/5.09mph
2) 0.49mi - 10:04(20:43/mi) 29cal 45/67rpm 2.89/4.82mph

1) 0.28mi - 5:34(19:39/mi) 17cal 59/70rpm 3.05/3.76mph

And home again - via Waitrose for weekly shop and the library to collect my card

1) 0.74mi - 12:39(17:05/mi) 44cal 62/65rpm 3.51/4.68mph

Back to the station

1) 0.97mi - 17:46(18:20/mi) 57cal 58/63rpm 3.27/4.55mph

Had lunch in East Dean then walked home

1) 1mi - 19:39(19:39/mi) 60cal 55/121rpm 3.05/43.46mph
2) 1mi - 20:00(20:00/mi) 62cal 55/77rpm 3/3.67mph
3) 1mi - 21:24(21:24/mi) 62cal 51/63rpm 2.8/3.36mph
4) 1mi - 20:03(20:03/mi) 62cal 57/63rpm 2.99/3.72mph
5) 1mi - 19:29(19:29/mi) 62cal 59/63rpm 3.08/3.55mph
6) 0.06mi - 1:15(20:48/mi) 3cal 58/61rpm 2.89/3.13mph

Restarted my watch

1) 1mi - 19:26(19:26/mi) 62cal 57/66rpm 3.09/3.8mph
2) 1mi - 19:43(19:43/mi) 62cal 55/69rpm 3.04/3.55mph
3) 0.87mi - 17:25(20:06/mi) 54cal 55/73rpm 2.99/3.76mph

Manually adding the bit where my watch turned itself off

No idea why my watch stopped itself at this point

1) 0.7mi - 13:35(19:23/mi) 43cal 56/64rpm 3.1/3.57mph

1) 1mi - 21:13(21:13/mi) 61cal 51/124rpm 2.83/4.28mph
2) 0.04mi - 56(22:39/mi) 2cal 49/61rpm 2.65/2.96mph

To meet PaulaMc 😊

1) 0.93mi - 16:02(17:10/mi) 56cal 62/68rpm 3.5/4.57mph

What Jennifer Did - Netflix true crime documentary

1) 1m - 3:20(3:20/m) 128/132rpm
2) 1m - 3:35(3:35/m) 127/130rpm
3) 1m - 3:24(3:24/m) 128/130rpm
4) 1m - 3:30(3:30/m) 129/134rpm
5) 1m - 3:35(3:35/m) 129/134rpm
6) 1m - 3:37(3:37/m) 128/130rpm
7) 1m - 4:27(4:27/m) 130/136rpm
8) 1m - 3:04(3:04/m) 129/134rpm
9) 1m - 4:41(4:41/m) 128/136rpm
10) 1m - 3:44(3:44/m) 128/132rpm
11) 1m - 3:37(3:37/m) 129/136rpm
12) 1m - 3:48(3:48/m) 127/134rpm
13) 1m - 4:03(4:03/m) 126/132rpm
14) 1m - 4:37(4:37/m) 124/134rpm
15) 1m - 3:45(3:45/m) 119/130rpm
16) 1m - 3:46(3:46/m) 126/134rpm
17) 1m - 3:51(3:51/m) 127/134rpm
18) 1m - 3:34(3:34/m) 126/132rpm
19) 1m - 3:52(3:52/m) 127/132rpm
20) 1m - 4:18(4:18/m) 126/134rpm
21) 1m - 4:40(4:40/m) 126/130rpm
22) 1m - 3:22(3:22/m) 126/132rpm
23) 1m - 3:32(3:32/m) 127/132rpm
24) 0.52m - 2:01(3:52/m) 125/128rpm

Little bimble round my trail loop on a gorgeous spring day
Lots of trees down and oodles of dogs about

1) 1mi - 12:12(12:12/mi) 83cal 4.92/6.03mph
2) 1mi - 14:20(14:20/mi) 57cal 4.19/5.51mph
3) 1mi - 12:18(12:18/mi) 77cal 4.88/6.55mph
4) 1mi - 10:27(10:27/mi) 89cal 5.74/6.2mph
5) 1mi - 10:09(10:09/mi) 87cal 5.91/6.45mph
6) 0mi - 3(11:06/mi) 5.41/5.26mph

Starting to introduce plyometric exercises once a week from Ali the physio
Starting with one exercise then adding one more each week for 4 weeks
High step/knee drive - 3 x 40 secs on 40 secs off

Physio exercises - Back on it!
Single leg bridge - 10 each leg x 3 (20kg weight)

Goblet squat - 10 x 3 (12kg weight)
Something that doesn't have a name that I know of but I am calling "twisted band leg side and back" - 10 each leg with orange band x 3
Standing lunges - 10 x 3 on each leg, 8kg
Hamstring Curls - 3 x 8 each leg with double band (2 heaviest bands - black and orange)

YWA - Yoga for Cyclists
Lovely and stretchy
Just what was needed this morning
Namaste x

Had planned to run as well as Zwift today but a combination of work and, more importantly, my hamstrings meant that running was a no go.
Really fed up and miserable about the hamstring pain but at least I managed a super gentle spin on the bike AND a new season of RHOBH has just appeared on Netflix.
So,
Real Housewives of Beverly Hills, Season 9, Episode 1
Rich people behaving badly

1) 1m - 3:40(3:40/m) 121/126rpm
2) 1m - 3:27(3:27/m) 118/120rpm
3) 1m - 3:27(3:27/m) 116/124rpm
4) 1m - 3:39(3:39/m) 115/120rpm
5) 1m - 3:33(3:33/m) 114/120rpm
6) 1m - 3:43(3:43/m) 112/118rpm
7) 1m - 3:46(3:46/m) 111/116rpm
8) 1m - 3:48(3:48/m) 110/116rpm
9) 1m - 4:02(4:02/m) 108/124rpm
10) 1m - 4:01(4:01/m) 108/114rpm
11) 1m - 4:03(4:03/m) 108/112rpm
12) 1m - 4:12(4:12/m) 109/116rpm
13) 0.09m - 18(3:15/m) 114/114rpm

Calf session
Work laptop started updating so I thought I would use the time wisely so made a cuppa and did my calf exercises.
Had I known it was going to take 25 minutes I would have gone for a run or something

YWA - Gentle Morning Yoga
And very gentle it was, too, which is good because my body feels sore and tired this morning
Namaste x

Physio exercises - After what seemed to be the knock on effect of adding weight and resistance and doing hamstring curls in the same session as lunges (ie extreme hamstring pain) I took a gentler approach this evening

Single leg bridge - 10 each leg x 3 (12kg weight dropped back down from 20kg for a while)

Goblet squat - 10 x 3 (12kg weight)
Something that doesn't have a name that I know of but I am calling "twisted band leg side and back" - 10 each leg with green band x 3
Hamstring Curls - 3 x 8 each leg with orange band

First 20 mins of this was this week's Zwift Workout of the Week - Twenty Torch (which was apparently going to torch some calories) and I kept the session going once I'd finished that and went straight into RHOBH, Season 9, Episode 2
Really enjoyed the 20 mins workout

Great for getting the HR up
Will definitely do this kind of thing again (ie short workout followed by an easier ride)

1) 1m - 3:16(3:16/m) 142/154rpm
2) 1m - 2:42(2:42/m) 158/178rpm
3) 1m - 2:47(2:47/m) 156/180rpm
4) 1m - 2:50(2:50/m) 161/178rpm
5) 1m - 2:51(2:51/m) 159/178rpm
6) 1m - 2:46(2:46/m) 166/196rpm
7) 1m - 3:06(3:06/m) 148/158rpm
8) 1m - 3:08(3:08/m) 134/142rpm
9) 1m - 3:25(3:25/m) 131/136rpm
10) 1m - 3:23(3:23/m) 128/136rpm
11) 1m - 3:24(3:24/m) 126/132rpm
12) 1m - 3:26(3:26/m) 125/128rpm
13) 1m - 3:19(3:19/m) 125/130rpm
14) 1m - 3:22(3:22/m) 124/134rpm
15) 1m - 3:27(3:27/m) 124/132rpm
16) 1m - 3:30(3:30/m) 122/126rpm
17) 1m - 3:35(3:35/m) 121/124rpm
18) 1m - 3:33(3:33/m) 123/128rpm
19) 1m - 3:30(3:30/m) 122/128rpm
20) 0.29m - 1:01(3:29/m) 122/128rpm

Only just adding this. Today is crazy.
Duvet entanglement meant I only had a short time available for yoga
Nobody's fault but my own.
YWA - Morning Yoga on the Road
Namaste and all that x

I liked the workout followed by a longer easy session ride that I did the other day so much that I did it again
Did a 25 min workout called Calorie Crusher listening to music then eased off and watched RHOBH, Season 9, Episode 3

1) 1m - 3:12(3:12/m) 137/168rpm
2) 1m - 2:42(2:42/m) 172/200rpm
3) 1m - 2:49(2:49/m) 158/184rpm
4) 1m - 2:49(2:49/m) 163/198rpm
5) 1m - 2:45(2:45/m) 169/184rpm
6) 1m - 2:50(2:50/m) 171/206rpm
7) 1m - 2:51(2:51/m) 173/214rpm
8) 1m - 2:53(2:53/m) 175/208rpm
9) 1m - 3:03(3:03/m) 132/140rpm
10) 1m - 3:34(3:34/m) 130/136rpm
11) 1m - 3:33(3:33/m) 128/134rpm
12) 1m - 3:42(3:42/m) 125/130rpm
13) 1m - 3:20(3:20/m) 131/138rpm
14) 1m - 3:21(3:21/m) 130/138rpm
15) 1m - 3:29(3:29/m) 129/132rpm
16) 1m - 3:30(3:30/m) 129/138rpm
17) 1m - 3:33(3:33/m) 129/138rpm
18) 1m - 3:45(3:45/m) 125/132rpm
19) 1m - 3:43(3:43/m) 125/136rpm
20) 1m - 3:55(3:55/m) 125/132rpm
21) 0.5m - 1:38(3:16/m) 126/130rpm

Physio exercises -

Single leg bridge - 10 each leg x 3 (12kg weight dropped back down from 20kg for a while)

Goblet squat - 10 x 3 (12kg weight)
Something that doesn't have a name that I know of but I am calling "twisted band leg side and back" - 10 each leg with green band x 3
Standing lunges - 3 x 10 each leg (12kg weight)

Zwift workout - 30 mins - Interval Power Play with some funky music
followed by easy ride to RHOBH, Season 9, Ep 4

1) 1m - 3:30(3:30/m) 131/146rpm
2) 1m - 2:58(2:58/m) 144/170rpm
3) 1m - 2:51(2:51/m) 161/182rpm
4) 1m - 2:53(2:53/m) 158/194rpm
5) 1m - 2:41(2:41/m) 163/182rpm
6) 1m - 2:51(2:51/m) 160/194rpm
7) 1m - 2:59(2:59/m) 165/194rpm
8) 1m - 3:01(3:01/m) 161/198rpm
9) 1m - 3:13(3:13/m) 151/186rpm
10) 1m - 3:28(3:28/m) 135/144rpm
11) 1m - 4:27(4:27/m) 134/154rpm
12) 1m - 3:19(3:19/m) 135/140rpm
13) 1m - 3:23(3:23/m) 132/136rpm
14) 1m - 3:27(3:27/m) 131/136rpm
15) 1m - 3:32(3:32/m) 132/142rpm
16) 1m - 3:28(3:28/m) 132/138rpm
17) 1m - 3:28(3:28/m) 131/134rpm
18) 1m - 3:36(3:36/m) 130/142rpm
19) 1m - 3:29(3:29/m) 132/136rpm
20) 1m - 3:42(3:42/m) 130/138rpm
21) 1m - 3:24(3:24/m) 128/142rpm
22) 1m - 3:38(3:38/m) 125/134rpm
23) 0.46m - 1:50(4:00/m) 127/134rpm

Duvet entanglement again *sigh*
YWA - Sunrise - that old faithful when time is short
Really need to sort myself out.
Anyway, it's Friday and that is a "very good thing"
Namaste x

1) 0.28mi - 5:54(21:03/mi) 17cal 58/68rpm 2.85/4.07mph

1) 0.25mi - 4:45(18:59/mi) 14cal 58/65rpm 3.16/3.86mph

1) 1mi - 19:48(19:48/mi) 62cal 61/66rpm 3.03/3.97mph
2) 0.12mi - 2:22(19:43/mi) 7cal 54/64rpm 3.04/3.59mph

1) 1mi - 18:52(18:52/mi) 60cal 61/66rpm 3.18/5.24mph
2) 0.01mi - 9(15:51/mi) 61/62rpm 3.78/3.76mph

1) 0.3mi - 5:56(19:35/mi) 18cal 59/64rpm 3.06/3.7mph

Magical mystery tour running and so much fun
Chose to walk through fields of cows and sheep with lambs because a) I didn’t want to alarm them and b) I wanted to take pictures, say hello to all of them and get my fill of the lamb-y cuteness.
Also saw a field full of chickens and goats with loads of kids

Coffee at Cadence for the first time in a while
This was such a good run.

I had no planned route or mileage

Aim was just to be outside moving and having fun
Mission accomplished

Lots of twisty tiny trails in the woods

I was expecting to feel lumpen and sore but my body actually felt the best it has in quite some time.
Happy 😊

1) 1mi - 12:34(12:34/mi) 69cal 4.77/6.85mph
2) 1mi - 12:32(12:32/mi) 81cal 4.79/6.05mph
3) 1mi - 13:17(13:17/mi) 67cal 4.51/6.8mph
4) 1mi - 14:59(14:59/mi) 73cal 4/5.91mph
5) 1mi - 11:22(11:22/mi) 85cal 5.28/6.78mph
6) 1mi - 14:04(14:04/mi) 68cal 4.27/6.12mph
7) 1mi - 11:59(11:59/mi) 74cal 5/5.82mph
8) 1mi - 15:26(15:26/mi) 67cal 3.89/6.12mph
9) 1mi - 11:33(11:33/mi) 82cal 5.19/6.12mph
10) 1mi - 13:26(13:26/mi) 75cal 4.46/6.05mph
11) 1mi - 14:13(14:13/mi) 76cal 4.22/5.89mph
12) 1mi - 14:25(14:25/mi) 68cal 4.16/5.7mph
13) 1mi - 15:46(15:46/mi) 64cal 3.81/6.07mph
14) 1mi - 12:57(12:57/mi) 84cal 4.63/5.74mph
15) 1mi - 11:43(11:43/mi) 84cal 5.12/5.76mph
16) 0.49mi - 5:03(10:24/mi) 43cal 5.77/6.05mph

Week 2 of plyometric exercises once a week from Ali the physio
Started with one exercise then adding one more each week for 4 weeks
High step/knee drive - 3 x 40 secs on 40 secs off
Kettlebell Swings - 3 x 40 secs on 40 secs off

Physio exercises -

Single leg bridge - 10 each leg x 3 (12kg weight)

Goblet squat - 10 x 3 (12kg weight)
Something that doesn't have a name that I know of but I am calling "twisted band leg side and back" - 10 each leg with green band x 3
Hamstring Curls - 3 x 8 each leg (black band)

1) 1mi - 17:19(17:19/mi) 57cal 60/69rpm 3.47/4.74mph
2) 0.03mi - 31(19:18/mi) 1cal 63/66rpm 3.11/3.38mph

1) 1mi - 9:46(9:46/mi) 88cal 6.14/6.55mph
2) 0.54mi - 5:15(9:45/mi) 48cal 6.15/6.7mph

1) 1mi - 10:28(10:28/mi) 87cal 5.73/6.43mph
2) 0.54mi - 5:22(9:56/mi) 46cal 6.04/6.43mph

1) 0.23mi - 2:08(9:04/mi) 19cal 6.62/7.43mph

1) 0.94mi - 9:12(9:47/mi) 81cal 6.13/6.97mph

Flash Burn - 27 min workout followed by RHOBH

1) 1m - 3:36(3:36/m) 136/146rpm
2) 1m - 2:49(2:49/m) 155/186rpm
3) 1m - 2:51(2:51/m) 157/194rpm
4) 1m - 3:00(3:00/m) 163/186rpm
5) 1m - 2:55(2:55/m) 153/180rpm
6) 1m - 2:55(2:55/m) 160/182rpm
7) 1m - 2:54(2:54/m) 169/190rpm
8) 1m - 2:54(2:54/m) 170/194rpm
9) 1m - 3:10(3:10/m) 140/168rpm
10) 1m - 4:17(4:17/m) 133/140rpm
11) 1m - 3:27(3:27/m) 134/138rpm
12) 1m - 3:35(3:35/m) 134/140rpm
13) 1m - 3:18(3:18/m) 133/142rpm
14) 1m - 3:16(3:16/m) 132/136rpm
15) 1m - 3:24(3:24/m) 133/140rpm
16) 1m - 3:24(3:24/m) 131/142rpm
17) 1m - 3:25(3:25/m) 130/136rpm
18) 1m - 3:35(3:35/m) 129/136rpm
19) 1m - 3:40(3:40/m) 127/136rpm
20) 1m - 3:55(3:55/m) 127/136rpm
21) 1m - 3:23(3:23/m) 127/134rpm
22) 1m - 3:47(3:47/m) 127/134rpm
23) 1m - 3:44(3:44/m) 127/130rpm
24) 1m - 3:34(3:34/m) 124/134rpm
25) 1m - 3:56(3:56/m) 124/130rpm
26) 1m - 3:32(3:32/m) 124/130rpm
27) 0.11m - 26(3:56/m) 134/136rpm

Had a few minutes and could either log on to work early or do today's 5 mins of calf work
I did the calf work

FWFG - Yoga Ritual - 1/7
15 mins yoga and 5 mins of meditation each day
Returning to this series as I have stopped sleeping so well and am back to worrying about work during the night and I really don't need to be doing that.
Going to try daily again, too. I find a daily habit easier to stick to for some reason.
Namaste x

Zwift workout of the week - Sevens (first 30 mins of the ride) then the end of a RHOBH
Probably shouldn't have done this today. Haven't been very well
But I wanted to be moving and I was "quite good" and didn't go for another episode of RH
Going to do not very much at all now, though, for the rest of the evening

1) 1m - 3:35(3:35/m) 122/164rpm
2) 1m - 2:45(2:45/m) 154/184rpm
3) 1m - 2:40(2:40/m) 156/180rpm
4) 1m - 2:45(2:45/m) 157/178rpm
5) 1m - 2:44(2:44/m) 164/204rpm
6) 1m - 3:12(3:12/m) 143/196rpm
7) 1m - 2:56(2:56/m) 162/196rpm
8) 1m - 2:52(2:52/m) 175/218rpm
9) 1m - 2:49(2:49/m) 170/216rpm
10) 1m - 3:00(3:00/m) 158/206rpm
11) 1m - 3:21(3:21/m) 138/166rpm
12) 1m - 3:27(3:27/m) 139/166rpm
13) 1m - 3:11(3:11/m) 138/148rpm
14) 1m - 3:17(3:17/m) 140/148rpm
15) 1m - 3:25(3:25/m) 137/148rpm
16) 1m - 3:19(3:19/m) 135/144rpm
17) 1m - 3:15(3:15/m) 138/150rpm
18) 0.44m - 1:29(3:22/m) 137/142rpm

FWFG - Yoga Ritual - 2/7 - Stretch
Mind is monkey-like and I'm tired but good to be on the mat
Namaste x

Back from yoga

1) 1mi - 15:28(15:28/mi) 56cal 62/74rpm 3.88/4.57mph
2) 0.16mi - 2:38(16:39/mi) 9cal 60/65rpm 3.61/4.19mph

I’ve missed this
Back to yoga with Fee

To yoga

1) 1mi - 16:20(16:20/mi) 57cal 62/66rpm 3.68/4.68mph
2) 0.13mi - 1:53(14:22/mi) 8cal 62/66rpm 4.17/4.66mph

Finished work almost on time.
Did a 20 min workout Heat Wave and got sweaty then watched RHOBH
Then I had a shower and went back to work

1) 1m - 3:25(3:25/m) 146/174rpm
2) 1m - 2:48(2:48/m) 156/174rpm
3) 1m - 2:48(2:48/m) 166/190rpm
4) 1m - 2:55(2:55/m) 166/186rpm
5) 1m - 2:51(2:51/m) 168/182rpm
6) 1m - 2:47(2:47/m) 182/212rpm
7) 1m - 3:06(3:06/m) 142/148rpm
8) 1m - 3:12(3:12/m) 138/142rpm
9) 1m - 3:14(3:14/m) 136/140rpm
10) 1m - 3:14(3:14/m) 134/140rpm
11) 1m - 3:33(3:33/m) 132/138rpm
12) 1m - 3:30(3:30/m) 132/138rpm
13) 1m - 3:24(3:24/m) 130/134rpm
14) 1m - 3:25(3:25/m) 131/136rpm
15) 1m - 3:26(3:26/m) 133/138rpm
16) 1m - 3:29(3:29/m) 131/138rpm
17) 1m - 3:32(3:32/m) 129/134rpm
18) 1m - 3:19(3:19/m) 148/164rpm
19) 0.71m - 2:14(3:08/m) 156/166rpm

FWFG - Yoga Ritual - 3/7 - Core
Had to really peel myself out of bed for this but I did it
Namaste x

Deliberately shorter session this evening
Started with an 18 minute workout followed by the end of a RHOBH

1) 1m - 3:20(3:20/m) 147/160rpm
2) 1m - 2:48(2:48/m) 157/172rpm
3) 1m - 2:53(2:53/m) 160/178rpm
4) 1m - 2:56(2:56/m) 159/174rpm
5) 1m - 2:49(2:49/m) 163/178rpm
6) 1m - 2:47(2:47/m) 161/178rpm
7) 1m - 3:03(3:03/m) 145/150rpm
8) 1m - 3:05(3:05/m) 141/146rpm
9) 1m - 3:21(3:21/m) 139/144rpm
10) 1m - 3:25(3:25/m) 137/144rpm
11) 1m - 3:32(3:32/m) 133/140rpm
12) 1m - 3:31(3:31/m) 134/138rpm
13) 0.16m - 36(3:38/m) 136/138rpm

1) 0.27mi - 5:23(19:43/mi) 17cal 57/68rpm 3.04/3.55mph

I had a choice this morning. Do the yoga workshop that I had booked or head out for a run for the first time in a week. I chose to run.
I had a really quite dicky tummy but thought it was worth the risk and got the train to Glynde to run home from there. Luckily there are public loos not far from Glynde station
Just ran where my feet took me and it was lovely.
Saw a sheep that was on the brink of lambing. Hung around at a discreet distance for a while but I think I was making her nervous and I didn't want her holding it in so left her to it.
Then went through a little field of sheep just before Cadence. One sheep came running up and demanded head scritches and then a lamb came over and butted my leg until I stroked it and then it licked my leg. I can die happy
Also saw my most amazing fox - deep, dark red, fluffy tail with a shock of white fur at the end.
As I ran through East Dean my tummy really started to feel dodgy and so, when I saw the bus coming, I decided to jump on it instead of risking the last 3 miles to home.
Let's just say it was the right move

1) 1mi - 10:51(10:51/mi) 87cal 5.53/6.47mph
2) 1mi - 16:02(16:02/mi) 68cal 3.74/5.95mph
3) 1mi - 10:32(10:32/mi) 84cal 5.7/6.43mph
4) 1mi - 10:35(10:35/mi) 87cal 5.67/6.53mph
5) 1mi - 11:12(11:12/mi) 83cal 5.36/6.7mph
6) 1mi - 14:58(14:58/mi) 73cal 4.01/5.74mph
7) 1mi - 14:46(14:46/mi) 64cal 4.06/5.72mph
8) 1mi - 11:25(11:25/mi) 80cal 5.25/6.03mph
9) 1mi - 12:43(12:43/mi) 75cal 4.72/6.43mph
10) 1mi - 14:57(14:57/mi) 64cal 4.01/7.22mph
11) 1mi - 14:49(14:49/mi) 64cal 4.05/5.53mph
12) 1mi - 15:08(15:08/mi) 75cal 3.97/5.97mph
13) 1mi - 15:24(15:24/mi) 70cal 3.89/6.16mph
14) 0.44mi - 5:09(11:45/mi) 36cal 5.1/6.45mph

To the station
And off I go

1) 0.91mi - 9:09(10:05/mi) 78cal 5.95/6.57mph

FWFG - Yoga Ritual - 4/7 - Oxygen
Lots of breath work in this one - unsurprisingly given the title, I guess
I'm having a relaxed start to the day and hoping to carry the vibe all the way through

Namaste x

In from the run and straight onto the bike.
15 minute workout (Control the Burn) followed by RHOBH

1) 1m - 3:21(3:21/m) 142/150rpm
2) 1m - 2:53(2:53/m) 149/160rpm
3) 1m - 2:47(2:47/m) 150/158rpm
4) 1m - 2:53(2:53/m) 161/186rpm
5) 1m - 2:52(2:52/m) 163/204rpm
6) 1m - 3:07(3:07/m) 136/142rpm
7) 1m - 3:22(3:22/m) 138/142rpm
8) 1m - 3:22(3:22/m) 137/142rpm
9) 1m - 3:28(3:28/m) 137/142rpm
10) 1m - 3:26(3:26/m) 135/140rpm
11) 1m - 3:33(3:33/m) 133/136rpm
12) 1m - 3:39(3:39/m) 130/132rpm
13) 1m - 3:29(3:29/m) 129/132rpm
14) 1m - 3:31(3:31/m) 130/134rpm
15) 1m - 3:43(3:43/m) 127/134rpm
16) 1m - 3:30(3:30/m) 128/134rpm
17) 0.88m - 3:10(3:37/m) 127/134rpm

It's been a lovely sunny afternoon despite the breeze.
Stuck some music on and did my little loop.
Really wanted to be out on the water with the windsurfers. Not that I can windsurf but you know what I mean

1) 1mi - 10:08(10:08/mi) 83cal 5.92/9.98mph
2) 1mi - 9:23(9:23/mi) 88cal 6.39/7.06mph
3) 1mi - 9:22(9:22/mi) 88cal 6.4/7.33mph
4) 1mi - 9:59(9:59/mi) 80cal 6.01/7.14mph
5) 0.93mi - 9:54(10:42/mi) 78cal 5.61/7.08mph

1) 1mi - 16:59(16:59/mi) 59cal 61/67rpm 3.53/5.16mph
2) 0.03mi - 33(17:16/mi) 1cal 62/62rpm 3.47/3.34mph

1) 1mi - 17:14(17:14/mi) 60cal 63/68rpm 3.48/4.68mph
2) 0.34mi - 6:19(18:44/mi) 20cal 61/63rpm 3.2/3.9mph

1) 1mi - 18:13(18:13/mi) 60cal 60/63rpm 3.3/4.47mph
2) 0.59mi - 10:28(17:36/mi) 35cal 60/63rpm 3.41/4.01mph

1) 0.92mi - 16:44(18:15/mi) 55cal 61/66rpm 3.29/4.15mph

1) 0.35mi - 6:22(18:01/mi) 21cal 56/63rpm 3.33/3.78mph

Such a gorgeous afternoon.
A slow one as a) legs are tired and heavy today and b) I walked through loads of fields with lambs *grins*
I love this time of year here so much.

1) 1mi - 13:10(13:10/mi) 76cal 4.56/5.89mph
2) 1mi - 14:23(14:23/mi) 75cal 4.17/6.18mph
3) 1mi - 10:55(10:55/mi) 84cal 5.5/6.76mph
4) 1mi - 10:34(10:34/mi) 87cal 5.68/7.1mph
5) 1mi - 12:23(12:23/mi) 85cal 4.85/5.99mph
6) 1mi - 13:58(13:58/mi) 74cal 4.29/5.97mph
7) 1mi - 10:38(10:38/mi) 89cal 5.64/6.97mph
8) 0.4mi - 3:52(9:38/mi) 35cal 6.23/6.72mph

FWFG - Yoga Ritual - 5/7 - Detox
Everything aches a bit today but I slept like a log so am grateful for that (Saturday night was not a good night's sleep so it was refreshing to catch up a little)
Namaste x

1) 0.3mi - 5:35(18:33/mi) 18cal 58/65rpm 3.23/3.8mph

Super gentle as I still have the back pain from this morning
Probably should have rested but wanted to push my monthly total to 100 *rolls eyes at self*

1) 1mi - 11:06(11:06/mi) 86cal 5.41/6.66mph
2) 1mi - 9:47(9:47/mi) 86cal 6.13/7.56mph
3) 1mi - 10:28(10:28/mi) 85cal 5.73/6.91mph
4) 1mi - 11:08(11:08/mi) 83cal 5.39/6.93mph
5) 0.06mi - 42(11:19/mi) 5cal 5.3/6.01mph

YWA - Yoga for Lower Back Pain
No idea what's wrong but it hurts so this is what I chose to do this morning
Namaste x

Blissful day at work because pretty much everybody I work with in Europe and India were off because it is the 1st May.
Had no calls, got loads of actual work done and finished on time.
Alison the Physio said it was Ok to cross train with the back pain so I did
15 minute Zwift workout (Brisk Burn) followed by Season 1, Episode 4 of Gossip Girl which I have just discovered.
Followed this session with a long soak in a hot bath

1) 1m - 3:25(3:25/m) 146/172rpm
2) 1m - 2:51(2:51/m) 151/170rpm
3) 1m - 2:49(2:49/m) 153/172rpm
4) 1m - 2:54(2:54/m) 150/174rpm
5) 1m - 2:51(2:51/m) 158/204rpm
6) 1m - 2:58(2:58/m) 145/178rpm
7) 1m - 3:20(3:20/m) 138/144rpm
8) 1m - 3:24(3:24/m) 136/140rpm
9) 1m - 3:32(3:32/m) 136/138rpm
10) 1m - 3:37(3:37/m) 135/138rpm
11) 1m - 3:16(3:16/m) 136/138rpm
12) 1m - 3:35(3:35/m) 134/138rpm
13) 1m - 3:23(3:23/m) 133/136rpm
14) 1m - 3:31(3:31/m) 132/140rpm
15) 1m - 3:27(3:27/m) 133/140rpm
16) 1m - 3:32(3:32/m) 134/144rpm
17) 1m - 3:32(3:32/m) 136/142rpm
18) 1m - 3:39(3:39/m) 136/140rpm
19) 0.17m - 38(3:39/m) 137/140rpm

Home from physio

1) 1mi - 17:32(17:32/mi) 58cal 63/67rpm 3.42/4.24mph
2) 0.43mi - 8:02(18:44/mi) 26cal 63/69rpm 3.2/4.63mph

Needles. Lots and lots of needles
This was a happy coincidence that I had this appointment scheduled as it meant that Alison could not only check out and needle my hamstring but also my lower back as it was worse today than yesterday when I woke up this morning *sigh*
Happy with the effect of the needles, though, and also with the conversation I had with Alison about my back. Made me worry less.
I doubt I will go to Fee's class this evening. Need to be sensible. Will do something at home instead and have a hot bath.

To physio

1) 1mi - 17:32(17:32/mi) 58cal 64/68rpm 3.42/4.63mph
2) 0.44mi - 7:33(17:04/mi) 26cal 64/66rpm 3.51/3.95mph

A short Zwift workout (Microwave Burn) followed by the last 20 minutes of an episode of Gossip Girl
Still trying to go easy on my back whilst keeping moving at least a little bit

1) 1m - 3:14(3:14/m) 136/148rpm
2) 1m - 2:53(2:53/m) 147/170rpm
3) 1m - 2:42(2:42/m) 163/198rpm
4) 1m - 2:45(2:45/m) 167/190rpm
5) 1m - 2:45(2:45/m) 178/218rpm
6) 1m - 3:10(3:10/m) 149/154rpm
7) 1m - 3:15(3:15/m) 145/152rpm
8) 1m - 3:13(3:13/m) 143/148rpm
9) 1m - 3:20(3:20/m) 144/150rpm
10) 1m - 3:22(3:22/m) 146/154rpm
11) 1m - 3:25(3:25/m) 142/146rpm
12) 1m - 3:25(3:25/m) 142/148rpm
13) 0.84m - 2:41(3:11/m) 141/150rpm

Bint's yoga for lower back pain.
Stuck some generic yoga music on YouTube and did what felt right for me poor old back
Namaste x

Back very much on the mend but not running until next week (am away at the weekend anyway)
Easy spin watching Gossip Girl

1) 1m - 3:33(3:33/m) 135/140rpm
2) 1m - 3:15(3:15/m) 134/136rpm
3) 1m - 3:07(3:07/m) 137/140rpm
4) 1m - 3:09(3:09/m) 136/142rpm
5) 1m - 3:13(3:13/m) 136/138rpm
6) 1m - 3:23(3:23/m) 134/138rpm
7) 1m - 3:26(3:26/m) 134/138rpm
8) 1m - 3:22(3:22/m) 133/138rpm
9) 1m - 3:33(3:33/m) 134/138rpm
10) 1m - 3:32(3:32/m) 134/138rpm
11) 1m - 3:32(3:32/m) 135/140rpm
12) 1m - 3:35(3:35/m) 134/142rpm
13) 1m - 3:23(3:23/m) 134/140rpm
14) 1m - 3:26(3:26/m) 135/142rpm
15) 1m - 3:28(3:28/m) 134/138rpm
16) 1m - 3:25(3:25/m) 135/140rpm
17) 1m - 3:26(3:26/m) 134/142rpm
18) 0.14m - 27(3:16/m) 136/140rpm

Back from the coffee shop via the place where G&S got married 😊

1) 1mi - 21:17(21:17/mi) 62cal 55/62rpm 2.82/3.65mph
2) 1mi - 20:29(20:29/mi) 62cal 51/61rpm 2.93/3.65mph
3) 0.12mi - 2:26(20:38/mi) 7cal 54/61rpm 2.91/3.53mph

With G&S to their favourite coffee shop
It has dogs 🐶

1) 1mi - 21:55(21:55/mi) 58cal 55/65rpm 2.74/3.78mph
2) 1mi - 26:35(26:35/mi) 62cal 34/63rpm 2.26/3.67mph
3) 0mi - 3(18:37/mi) 3.22/3.19mph

From Victoria to Paddington because walking is so much better than taking the tube

1) 1mi - 17:03(17:03/mi) 54cal 58/66rpm 3.52/4.57mph
2) 1mi - 19:10(19:10/mi) 63cal 63/67rpm 3.13/3.97mph
3) 0.36mi - 6:43(18:44/mi) 21cal 56/66rpm 3.2/4.15mph

Off to Cardiff

1) 1mi - 18:41(18:41/mi) 59cal 58/68rpm 3.21/4.34mph
2) 0mi - 4(19:06/mi) 61/61rpm 3.14/3.26mph

And home

1) 1mi - 16:34(16:34/mi) 58cal 63/68rpm 3.62/4.3mph
2) 0.14mi - 2:28(17:09/mi) 8cal 34/67rpm 3.5/3.78mph

1) 0.31mi - 6:29(20:58/mi) 20cal 55/66rpm 2.86/3.49mph

1) 0.3mi - 5:16(17:23/mi) 18cal 60/63rpm 3.45/4.13mph

Turns out the parcel I was waiting in for us now due tomorrow

So I went for a run 😊
Muddy in amongst the trees
Saw lambs and bunnies and noisy rooks and not many people

And a wren (a family sign of sad or bad news which is what I’d just had so interesting to watch her watching me from the hedge)
Will have to adjust tomorrow’s plans to make sure I’m here for the parcel but it could be worse.
I could be at work

1) 1mi - 12:49(12:49/mi) 75cal 4.68/5.97mph
2) 1mi - 12:20(12:20/mi) 80cal 4.87/6.47mph
3) 1mi - 15:08(15:08/mi) 59cal 3.96/5.51mph
4) 1mi - 12:11(12:11/mi) 83cal 4.92/6.55mph
5) 1mi - 11:26(11:26/mi) 80cal 5.25/6.51mph
6) 1mi - 15:38(15:38/mi) 63cal 3.84/5.95mph
7) 1mi - 10:52(10:52/mi) 90cal 5.52/6.35mph
8) 1mi - 10:33(10:33/mi) 85cal 5.69/6.57mph
9) 0.34mi - 4:05(12:02/mi) 28cal 4.99/6.05mph

Still wiating ofr the parcel
Gossip Girl

1) 1m - 3:20(3:20/m) 131/138rpm
2) 1m - 3:36(3:36/m) 131/134rpm
3) 1m - 3:24(3:24/m) 132/134rpm
4) 1m - 3:28(3:28/m) 132/136rpm
5) 1m - 3:47(3:47/m) 130/140rpm
6) 1m - 3:48(3:48/m) 131/136rpm
7) 1m - 4:30(4:30/m) 130/136rpm
8) 1m - 3:10(3:10/m) 130/134rpm
9) 1m - 3:39(3:39/m) 130/136rpm
10) 1m - 4:41(4:41/m) 129/136rpm
11) 1m - 3:42(3:42/m) 130/136rpm
12) 1m - 3:49(3:49/m) 132/140rpm
13) 1m - 4:04(4:04/m) 132/136rpm
14) 1m - 4:22(4:22/m) 132/138rpm
15) 1m - 3:10(3:10/m) 133/138rpm
16) 1m - 3:30(3:30/m) 140/152rpm
17) 0.26m - 58(3:39/m) 148/154rpm

Have to wait in for a parcel (no idea when it's due) so doing my indoor stuff
Physio exercises -

Single leg bridge - 10 each leg x 3 (12kg weight)

Goblet squat - 10 x 3 (12kg weight)
Something that doesn't have a name that I know of but I am calling "twisted band leg side and back" - 10 each leg with green band x 3
Hamstring Curls - 3 x 8 each leg (black band)

YWA - Meditation for Humility

YWA - Morning Hip Release
Namaste x