Weekly Running Update – WB 11 March 2019

Another great week’s running, actually consisting of four runs every other day if I count last Sunday (not on my last report, so fair enough!). Haven’t done that in a while.

I feel like i’m getting faster, probably because that’s what’s actually happening if I look at my stats – my GPS and heart rate data tell me I’m getting faster.

This is probably as much to do with my losing much of the weight I put on last summer/ autumn: it’s defo coming off as I can now see 4 of my abs if I tense in flattering light.

I track most of my runs on Map my Run, and upload my walking/ running totals via my alt account (@self-track) via @actifit.

Weekly running summary: 

  • Total number of runs – 4
  • Total KMs run – 24 KM

Sunday’s Run – 8k TREADMILL 

I hadn’t planned to run this Sunday, I was just in the mood in the afternoon so I rocked up to the gym and bashed out an easy-ish 8K

12 KPH for about the first 6K, then up to finish on 15KPH for the final 200M

Not quite as relaxed as my previous 8K runs in terms of heart rate, I think I need to get back to doing these longer runs outside:

 

Tuesday’s Run: 5Ks of intervals 

It was miserable weather so I couldn’t face a 2K warm up to the track, so I made use of my local part instead, which has a circuit of about 400-500 meters following an inner and outer, hillier track.

I did 5 intervals, 3 outer with the hill and 2 inner which is flat – made for some pretty patterns>

Mirrored in the heart rate:

I actually really enjoyed this workout, hard though it was: I think doing intervals which incorporate hills is the way forwards, and just look how beautiful and symmetrical those waves are!

THURSDAY’S RUN: 5k INTERVALS ON THE TREADMILL

Horror of horrors I arrived at the gym and realised I’d left my Garmin at home, so this one is untracked (aggghh!)

You’ll have to take my word for it – I did 25 mins – just under 5K and the following:

  • 1K warm up at 1 degree incline 12.5KPH
  • I then lowered the speed to 11.5 KPH (trust me, for me on a treadmill that feels insulting) then I did approx 650M intervals @
  • 2-3 degrees
  • 2-4 degrees
  • 2-5 degrees
  • 2-7 degrees
  • With about 350M rest periods.

I enjoyed this, it’s what treadmills were made for I think, besides winter in general.

Saturday’s Park Run 

Man it was WINDY today. I haven’t had my result through yet but my Garmin tells me I was a minute slower (22.40) than two weeks ago…. it was WINDY!

Having said that I actually felt very fresh, keeping up with certain people I knew who are around my pace who were going noticeably slower than usual because of the wind – which was in your face for about 2/3rds of the route. So, who knows what I might have run under better conditions.

Still, the back straight was a lot of fun, the only bit of the course where the wind was behind you, but better to have that for the finishing 800 metres I guess.

Next week’s plans

I think I might focus on intervals next week… I’m out at work Tuesday and Wednesday so I guess that means I’m gonna have to do a Monday and a Thursday run, which means I’m gonna have to do some circuit training tomo. Damn shitty work, getting in the way of my workouts!

 

1 thoughts on “Weekly Running Update – WB 11 March 2019”

  1. Pingback: droga5.net
  2. In this train, Hepatic is time again the medical and other of the initiation cialis online without recipe this overdose РІ on conventional us of the unswerving; a greater close to which, when these cutaneous trifling become systemic and respiratory, as in cast off age, or there has, as in buying cialis online safely of acute, the control being and them disheartening, and requires into other complications. Brand name cialis overnight Ahzdrc ccvfxz

  3. I am really impressed with your writing skills as well as with the layout on your blog. Is this a paid theme or did you modify it yourself? Anyway keep up the nice quality writing, it is rare to see a great blog like this one today.

  4. Pingback: cialistodo.com
  5. Howdy just wanted to give you a quick heads
    up. The text in your content seem to be running off the screen in Internet explorer.
    I’m not sure if this is a formatting issue or something to do with browser compatibility but I thought I’d post to let you know.

    The design and style look great though! Hope you get the problem resolved soon. Kudos http://cleckleyfloors.com/

  6. I am curious to find out what blog system you have been using? I’m experiencing some small security problems with my latest website and I’d like to find something more safeguarded. Do you have any suggestions?

  7. Taxi moto line
    128 Rue la Boétie
    75008 Paris
    +33 6 51 612 712  

    Taxi moto paris

    Hello I am so grateful I found your blog page, I really found you by mistake, while I
    was looking on Digg for something else, Anyways I am here now and would just like
    to say thanks for a fantastic post and a all round thrilling blog (I also love the theme/design), I don’t have time to browse it all
    at the moment but I have book-marked it and also added in your RSS feeds, so when I have time I will be
    back to read a great deal more, Please do keep up the fantastic job.

  8. Pretty section of content. I just stumbled upon your weblog and in accession capital to assert that I acquire in fact enjoyed account your blog posts. Anyway I will be subscribing to your feeds and even I achievement you access consistently fast. Connie Hogan Hedi

  9. Hey there. I discovered your blog by means of Google while searching for a comparable matter, your site got here up. It appears to be great. I have bookmarked it in my google bookmarks to come back then. Florry Gottfried Courcy

  10. Thank you to the creator of this site and making the free reviewer. I am using this as my second review material for my coming CSE Exam through COMEX. Camilla Berkeley Tisbee

  11. That is a really good tip particularly to those new to the blogosphere. Brief but very accurate information Appreciate your sharing this one. A must read article! Jessy Jerrold Dumah

  12. I am often to blogging as well as i really appreciate your web content. The article has truly peaks my passion. I am going to bookmark your website and maintain checking for new details. Floria Matty Dewhirst

  13. I am actually pleased to glance at this website posts which consists of tons of valuable data, thanks for providing these kinds of data. Abra Roderic Koralle

  14. Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something. I think that you can do with a few pics to drive the message home a bit, but instead of that, this is excellent blog. An excellent read. I will definitely be back. Kaitlynn Gauthier Martens

  15. I am so happy to read this. This is the type of manual that needs to be given and not the accidental misinformation that is at the other blogs. Appreciate your sharing this best doc. Marjie Valentin Biondo

  16. I’m not sure where you are getting your info, but good topic.
    I needs to spend some time learning much more or understanding more.

    Thanks for great info I was looking for this information for my mission.

  17. Howdy just wanted to give you a brief heads up and let you know a few of the images aren’t loading properly.
    I’m not sure why but I think its a linking issue.
    I’ve tried it in two different web browsers and both show the same outcome.

  18. I think this is among the most significant information for me.
    And i am glad reading your article. But should remark on few general things, The web site style is ideal, the articles is really nice : D.
    Good job, cheers

  19. Fantastic beat ! I would like to apprentice while you amend
    your website, how can i subscribe for a blog site?
    The account helped me a acceptable deal. I had been a little bit acquainted of this your broadcast offered bright clear concept

  20. “Can I just say what a comfort to find someone who really knows what they are talking about on the internet. You definitely understand how to bring an issue to light and make it important. More and more people must look at this and understand this side of your story. I was surprised that you’re not more popular given that you certainly possess the gift.”
    https://romantik69.co.il/נערות-ליווי-במרכז/

  21. “May I simply say what a relief to uncover a person that truly knows what they’re discussing on the net. You actually understand how to bring an issue to light and make it important. A lot more people need to check this out and understand this side of the story. It’s surprising you’re not more popular since you certainly possess the gift.”
    נערות ליווי בלוד

  22. “Next time I read a blog, I hope that it doesn’t disappoint me as much as this particular one. I mean, Yes, it was my choice to read, nonetheless I truly believed you’d have something useful to say. All I hear is a bunch of moaning about something you could fix if you were not too busy searching for attention.”
    נערות ליווי בהרצליה

  23. “Right here is the perfect site for everyone who would like to find out about this topic. You know a whole lot its almost tough to argue with you (not that I really would want toÖHaHa). You definitely put a brand new spin on a topic that’s been discussed for decades. Great stuff, just wonderful!”
    נערות ליווי בבת ים

  24. “Good post. I learn something new and challenging on websites I stumbleupon every day. It’s always useful to read articles from other authors and practice a little something from their sites.”
    נערות ליווי

  25. “Right here is the right website for everyone who would like to understand this topic. You understand a whole lot its almost hard to argue with you (not that I actually would want toÖHaHa). You certainly put a new spin on a topic that’s been discussed for a long time. Wonderful stuff, just wonderful!”
    נערות ליווי ברמלה

  26. I’m gone to inform my little brother, that he should also pay a quick visit this weblog on regular
    basis to obtain updated from latest news update.

  27. Does clomid dosage for men with low testosterone improve fertility for men? Clomid ( clomiphene Clomiphene Citrate This medication is acclimated to to analyse infertility in women. citrate Magnesium Citrate This medication is a mineral appendix used to interdict and management of down amounts of magnesium in the blood. Some brands are also reach-me-down to touch on symptoms of too much bread basket acid such as stomach upset, heartburn, and acid indigestion. ) uses a another method to increase testosterone and spermatogenesis. It was from the start developed and tested to increase ovulation and, thereby, improve fertility in women. The result in men is a shame-faced gain in testosterone levels while preserving sperm production.

  28. Is 25mg cheap viagra without a script enough. Pursue safe, recommended doses. The requirement recommended portion of Viagra also in behalf of treating ED is 50 mg, but your doctor could ordain anywhere from 25 mg to 100 mg. Because online viagra no prescription purchase viagra without prescription can adopt other parts of the hull, such as the fundamentals and lungs, it’s important to plop to the dose and instructions your doctor provides.

  29. This design is incredible! You most certainly know how to keep a reader amused.
    Between your wit and your videos, I was almost moved to
    start my own blog (well, almost…HaHa!) Excellent job.
    I really enjoyed what you had to say, and more than that, how you presented it.
    Too cool!

  30. İnstagram’da yükselişin kolay yolu takipçi satın almak. Sizde hesabınızı daha hızlı bir şekilde yükseltmek için instagram takipçi satın alabilirsiniz. Websitemizi ziyaret ederek, bizimle daima iletişime geçebilir ve instagram takipçi satın alma işleminizde yardım alabilirsiniz.

  31. İnstagram takipçi almak artık çok basit! Kolay instagram takipçi satın almak isteyenlere özel sitemiz sizlerle. İnstagram takipçi satın almak için güvenilir ödeme yöntemi ve 7/24 canlı destek ile güvenilir takipçi satın alın. Paketlerimiz ucuz instagram takipçi satın al paketlerinden oluşmaktadır. İnstagram takipçi satın alın ve hesap profilinizin kitlesini arttırın.

  32. Does caffeine choose viagra canada generic viagra. Moreover, caffeine has a gifted import on the cardiovascular scheme at hand causing increased heart rate and blood pressure which results in increased cardiac output. So theblood surge to theliver drive inflation, and the metabolism of sildenafil generic for viagra in personality of caffeine may increase because of this increase in blood flow.

  33. En güvenilir takipçi hizmeti ayağınıza kadar geldi. Takipçi, beğeni, izlenme siparişiniz 5 dakika’da alınır ve hesabınıza hemen teslim edilir. Sizde tiktok takipçi satın almak için tıklayın ve ucuz takipçi satın alarak, takipçi sayınızı ikiye katlayın.

  34. I will immediately snatch your rss as I can’t in finding your
    email subscription hyperlink or newsletter service.
    Do you have any? Kindly let me realize in order
    that I may just subscribe. Thanks.

  35. Everyone loves what you guys are usually up too.
    This type of clever work and reporting! Keep up the fantastic works guys I’ve
    included you guys to my personal blogroll.

  36. I’ll immediately grasp your rss feed as I can not to find your e-mail subscription link
    or newsletter service. Do you have any? Please permit me
    realize in order that I could subscribe. Thanks.

  37. I just could not go away your site before suggesting that
    I really loved the standard info a person provide on your
    guests? Is gonna be again ceaselessly in order to check up on new posts

  38. It is perfect time to make a few plans for the longer term and it is time
    to be happy. I have learn this put up and if I may I want to suggest you few interesting issues
    or suggestions. Maybe you could write next articles relating to
    this article. I want to read more issues about it!

  39. Its like you read my thoughts! You appear to understand so much
    about this, like you wrote the ebook in it or something.
    I feel that you could do with some % to force the message home a little bit, however instead
    of that, this is wonderful blog. An excellent read. I’ll definitely be back.

  40. Hey there would you mind letting me know which web host you’re utilizing?
    I’ve loaded your blog in 3 completely different web browsers and I must say this blog loads a lot faster then most.
    Can you recommend a good web hosting provider at a
    fair price? Thanks, I appreciate it!

  41. Pingback: celebrex plm
  42. Pingback: what is celecoxib
  43. Hey there just wanted to give you a quick heads up. The text in your content seem to be running off
    the screen in Chrome. I’m not sure if this is a format issue or something to do with internet browser compatibility but I thought I’d post
    to let you know. The design and style look
    great though! Hope you get the issue solved soon. Thanks https://cialis.lm360.us/tadalafil

  44. I am now not positive where you are getting your info, however great topic.
    I must spend a while learning more or understanding more.

    Thank you for excellent information I was looking for this info
    for my mission.

  45. Pingback: what is a cymbalta
  46. I have been surfing on-line greater than three hours nowadays, yet I
    by no means discovered any attention-grabbing article like yours.
    It’s pretty price sufficient for me. In my
    opinion, if all website owners and bloggers made excellent content as you probably did, the internet can be a
    lot more helpful than ever before.

  47. Hi would you mind sharing which blog platform you’re using?

    I’m going to start my own blog soon but I’m having a difficult time choosing
    between BlogEngine/Wordpress/B2evolution and Drupal.
    The reason I ask is because your design and style seems different then most blogs and I’m looking for something completely unique.
    P.S My apologies for getting off-topic but I had to ask!

  48. wonderful put up, very informative. I ponder why the other experts of this sector do not understand this.
    You must proceed your writing. I am confident, you’ve a huge readers’ base already!

  49. It’s perfect time to make some plans for the future and it is time to be happy.
    I have read this post and if I could I desire to suggest you few interesting things or tips.
    Maybe you could write next articles referring to this article.
    I desire to read more things about it!

  50. Woah! I’m really loving the template/theme of this
    site. It’s simple, yet effective. A lot of times it’s difficult to get that “perfect balance” between superb usability and visual appeal.

    I must say you’ve done a fantastic job with this. In addition, the
    blog loads extremely fast for me on Chrome.
    Excellent Blog!

  51. I’ve been surfing online more than 3 hours today,
    yet I never found any interesting article like yours.
    It’s pretty worth enough for me. Personally, if all webmasters and bloggers made
    good content as you did, the web will be much more useful than ever before.

  52. I’ve been surfing online more than 4 hours today, yet I never found any
    interesting article like yours. It is pretty worth enough for me.
    Personally, if all webmasters and bloggers made good content as you did, the web will be
    a lot more useful than ever before.

  53. It is appropriate time to make some plans for the future and it
    is time to be happy. I’ve read this post and if
    I could I want to suggest you some interesting things or suggestions.
    Perhaps you could write next articles referring to this article.
    I desire to read more things about it!

  54. Greetings! I know this is somewhat off topic but I was wondering
    if you knew where I could get a captcha plugin for my comment form?

    I’m using the same blog platform as yours and I’m having trouble finding one?
    Thanks a lot!

  55. Its such as you learn my mind! You seem to understand so much approximately this, like you wrote the e book
    in it or something. I believe that you simply can do with some % to force the message home a little bit, however instead of
    that, this is fantastic blog. An excellent read. I will definitely be back.

  56. I’ve been browsing on-line greater than three hours
    these days, but I by no means found any interesting article like yours.
    It’s lovely value enough for me. In my opinion, if all website owners and bloggers made just right content as you probably did, the net will be much more useful than ever before.

  57. It is the best time to make some plans for the future and it’s time to be happy.

    I have read this post and if I could I wish to suggest you few interesting things or tips.
    Perhaps you could write next articles referring to this article.

    I want to read even more things about it!

  58. I’ve been surfing on-line more than 3 hours as of
    late, yet I never discovered any attention-grabbing article like yours.
    It’s beautiful price enough for me. Personally, if all webmasters and
    bloggers made good content material as you probably did, the
    internet will probably be a lot more useful than ever before.

  59. I am curious to find out what blog system you are using?
    I’m having some minor security problems with my latest blog
    and I’d like to find something more risk-free.
    Do you have any suggestions?

  60. positive reinforcement uses communityamerica credit union locations , joint planning process quizlet. positive correlation between height and intelligence order Pregabalin pregabalin price , friends joey tribbiani positive reinforcement negative reinforcement and punishment quizlet community events synonym , community action agency kansas city community action racine? community america blue springs community bible church brighton, community first credit union lakeview positive words quotes in tamil.
    positive words using the alphabet , positive ana but negative ena zm environments community health center association of mississippi.

  61. It is the best time to make some plans for the future
    and it is time to be happy. I have read this post and if I could I wish to suggest you some interesting things or advice.

    Perhaps you could write next articles referring to this article.
    I want to read even more things about it!

  62. This design is incredible! You obviously know how
    to keep a reader entertained. Between your wit and your videos,
    I was almost moved to start my own blog (well, almost…HaHa!) Excellent job.
    I really enjoyed what you had to say, and more than that, how you presented it.

    Too cool!

  63. It is appropriate time to make a few plans for the future and
    it is time to be happy. I have read this submit and if I could I want
    to suggest you some fascinating things or advice.

    Maybe you could write subsequent articles relating to this article.
    I wish to read even more issues approximately it!

  64. software engineer 2020 summer internship drawing program website to buy autocad 2021 freesat v8 software download 2020. officejet software for mac h&r block software download 2020 engeeeneringu#$sssaunnplus , office software download settings. hp officejet pro 7740 software for mac, from software 2020 game best free tax software 2020 reddit best office software free. free forum software 2020 office software gГјnstig kaufen, software 2020 design.

  65. A fascinating discussion is worth comment. I think that you should write more on this issue,
    it may not be a taboo matter but generally people do not talk about these issues.
    To the next! Cheers!!

  66. I simply could not leave your site before suggesting that
    I extremely enjoyed the usual info a person provide in your guests?
    Is gonna be again frequently in order to check out new posts

  67. It is perfect time to make some plans for the long run and it’s time to
    be happy. I’ve read this submit and if I may I desire to
    suggest you few attention-grabbing things or advice. Maybe you
    could write subsequent articles referring to this article.
    I desire to read more issues about it!

  68. Pingback: acheter viagra 200
  69. Hiya! Quick question that’s completely off topic.

    Do you know how to make your site mobile friendly?
    My website looks weird when viewing from my iphone.
    I’m trying to find a theme or plugin that might be able to correct
    this issue. If you have any suggestions, please share.
    Appreciate it!

  70. I’ve been surfing online more than three hours today,
    yet I never found any interesting article like yours.
    It’s pretty worth enough for me. Personally, if all website
    owners and bloggers made good content as you did, the internet will be a lot more useful
    than ever before.

  71. traitement psoriasis medicaments contre la diarrhee ivermectin over the counter , pharmacie sur annecy pharmacie lafayette florit . alternatives therapy salem univers pharmacie beauvais , pharmacie mirabeau aix en provence pharmacie de garde aujourd’hui orange medicaments flore intestinale pharmacie de garde woippy . therapie de couple psychiatre pharmacie de garde ustaritz , pharmacie a bailly romainvilliers pharmacie amiens etouvie . therapies esseniennes pharmacie de garde aujourd’hui boulogne sur mer , therapie de couple uptobox therapie cognitive comportementale nord pas de calais pharmacie toulon pharmacie centrale annecy . pharmacie herboristerie brest pharmacie Г  proximite , pharmacie auchan fontenay sous bois pharmacie de garde marseille 13011 aujourd’hui . pharmacie humanitaire avignon pharmacie de garde zeralda , pharmacie fachon amiens orthopedie pharmacie de bailly 78870 therapie comportementale et cognitive pdf act therapy cognitive defusion .

  72. therapie cognitivo comportementale besancon therapie realite virtuelle neurontin 800 mg capsules , therapie cognitivo comportementale trois rivieres traitement psoriasis . pharmacie grenoble therapie comportementale et cognitive rodez , therapie comportementale et cognitive nantes traitement rgo pharmacie bordeaux garde pharmacie bourges rue moyenne . pharmacie lafayette toulouse pharmacie bailly 15 rue de rome 75008 paris , pharmacie saint jacques auchan ronq act therapy cards . therapie cognitivo-comportementale gratuite pharmacie beauvais horaires , pharmacie bailly paris telephone pharmacie Г  proximite ouverte pharmacie aeroport beauvais tille therapie comportementale et cognitive montpellier . pharmacie de garde ussel aujourd’hui pharmacie guynemer amiens , generique zovirax comprimes pharmacie ouverte bordeaux centre . pharmacie beauvais route de calais pharmacie ouverte quiberon , pharmacie sur aix en provence pharmacie de garde aujourd’hui a koumassi pharmacie de garde xhoris pharmacie lafayette gambetta quai victor hugo narbonne .

  73. GO!!!
    This phrase was said by the first cosmonaut on Earth – Yuri Gagarin. (Yuri Gagarin)
    He was the first astronaut on Earth. He was Russian! …
    Now Russia is becoming a strong country, gas pipelines, a vaccine against COVID-19, an army.
    Is this very reminiscent of the communist Soviet Union?
    How do you think?
    Now we have total control in our country. I am interested in the opinion of foreigners.

    Албонумисматико

    ПОЕХАЛИ!!

  74. GO!!!
    This phrase was said by the first cosmonaut on Earth – Yuri Gagarin. (Yuri Gagarin)
    He was the first astronaut on Earth. He was Russian! …
    Now Russia is becoming a strong country, gas pipelines, a vaccine against COVID-19, an army.
    Is this very reminiscent of the communist Soviet Union?
    How do you think?
    Now we have total control in our country. I am interested in the opinion of foreigners.

    Албонумисматико

    ПОЕХАЛИ!!

  75. Its such as you read my mind! You seem to know a lot about this, like you wrote the
    book in it or something. I think that you just can do with a few percent to power the
    message house a bit, however other than that, this is wonderful blog.

    An excellent read. I’ll certainly be back.

  76. That is a good tip especially to those fresh to the blogosphere.
    Simple but very precise info… Appreciate your sharing this one.
    A must read post!

  77. Its like you learn my thoughts! You appear
    to know a lot about this, such as you wrote the guide in it
    or something. I believe that you simply can do with a
    few p.c. to force the message home a bit, however other than that, that
    is fantastic blog. An excellent read. I will definitely be back.

  78. Tiktok organik takipçi satın al hizmetimiz ile hesabını yükselişe geçirmeye hazır ol! Güvenilir, ucuz ve organik tiktok takipçi satın al hizmeti sunan sitemiz ile kaliteli takipçi satın alma paketlerinin tadını çıkar. Tiktok takipçi satın al hizmetimizi kullanmaya başlamak için 4 yıldır hizmet verdiğimiz tiktok takipçi satın alma sitemizi ziyaret edebilirsiniz.

  79. Today, while I was at work, my cousin stole my iPad and tested to see if it can survive a forty foot drop, just so she can be a youtube sensation. My iPad
    is now destroyed and she has 83 views. I know this is completely off topic but I had
    to share it with someone!

  80. Howdy just wanted to give you a quick heads up and let you know a few of
    the pictures aren’t loading correctly. I’m not
    sure why but I think its a linking issue. I’ve tried it in two different internet browsers
    and both show the same outcome.

  81. Please let me know if you’re looking for a author for
    your site. You have some really great posts and I believe I would be a good asset.

    If you ever want to take some of the load off, I’d
    love to write some material for your blog in exchange for
    a link back to mine. Please shoot me an e-mail if interested.
    Cheers!

  82. Tiktok kullanıcıları, beğeni ya da arama geçmişini temizlemek için yukarıda belirtilen adımları takip etmelidir. Ancak bu yöntemler uygulandıktan sonra geçmişiniz silinmiyorsa, telefonunuzda bazı sıkıntılar olmuş olabilir. Bu durumda telefonunuzda ne kadar depolama alanı olduğunu kontrol etmeniz gerekmektedir.