In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Run | 3 | 1:45:06 | 9.0 | (11:40) | 14.49 | (7:15) | 239 | | | | |
| Gym | 2 | 40:00 | | | | | | | | | |
| Stair machine | 1 | 5:00 | 0.62 | (8:03) | 1.0 | (5:00) | 50 | | | | |
| Spinning | 1 | 5:00 | 0.62 | (8:03) | 1.0 | (5:00) | | | | | |
| Total | 5 | 2:35:06 | 10.25 | | 16.49 | | 289 | | | | |
Stair machine 5:00 [3] 1.0 km (5:00 / km) +50m 4:00 / km
Up to level 8 5 mins
Spinning 5:00 [3] 1.0 km (5:00 / km)
Spinning
9 AM
Gym 20:00 [1]
Increased weights on all machines a little he 3/8 on each
11 AM
Run 1:00:00 [3] 6.45 km (9:18 / km) +136m 8:25 / km
Bluebell woods in Badby not quite fully out but still a great show
Jogged with Megan weather awful again heavy rain
2 PM
Run 16:10 [5] 3.02 km (5:21 / km)
Gym session, speeded up much to my surprise at 4-40 did 20 secs reps to start then 30 secs then a couple of 1 minutes to get to 3 km
Gym 20:00 [1]
Trying 3/8 reps on robs suggestion
Run race 28:56 [5] 5.02 km (5:46 / km) +103m 5:14 / km
So after a long layoff do a park run , know it’s going to be a bad time , but Rob goes with me to the lovely Sherwood Pines park run one lap which is great but I thought was going to be flat but soon realise it’s not and get stuffed in the long hill which seems like 2 km uphill , loose loads of time there worst time ever by a minute excuses would be think we were ill yesterday unduly tired , not run continuously for months , hilly course , legs been bad for months ,did run slowly as well , strangely enjoyed it
but depressed about falling off cliff in terms of park run times
Anyway means can do more and just aim to stay under 29 mins !?
Note
Nothing except dog walk , travel to Nottinghamshire
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