Laptop charging lead transformer starts crackling and dies, digs out an old one from the junk draw but old one is 5.5mm barrell jack end and laptop takes 4mm - out comes the scissors and a bit of insulation tape ✂️⚡😅

Running faster is one thing but how long you can maintain a faster pace is the thing, chipped some more off the 5k time the other week, on another run tried running progressively quicker but blew up a 8 miles when dipping below 7mi pace.

Fitness test, steady half marathon distance 1hr48m, last 2 miles the fastest, wasn't racing it or pb, anything after 13.1 miles was just about getting home and didn't take any fluids or gels etc so walked some of it.

Couple of Clarkson's brews, quite palatable, only a very slight citrus taste but doesn't linger.

🗣 Cossie

Still doing a bit of running, haven't produced any spectacular results.

Conservatively ran a hilly half marathon distance this morning 700ft ascent under 2 hrs but wasn't racing it, ran the last mile 7.10mi pace though.

Last time I tried a 5k it was 22.01 mins but ran 16mins continuous at 6.45mi avg pace the other day training.

Had one of those Polar hrm chest straps which started playing up in no time so ditched it for a Coros hrm arm band and been happy with it.

🏃 🏃🏃

Picked loads and now have about 6kg of blackberries in the freezer, all foraged locally from wild thorny brambles which supposedly produce stronger flavoured berries than those from commercial thornless plants.

Would've cost about £70 to buy this amount from the supermarket.

Will defrost to use in crumbles or just eat frozen with other fruits, yoghurt, seeds and nuts.

Sunday morning #runstr

Intention was to keep it aerobic and not let HR get too high but kicked it up a bit mile 9, might attempt another 5k pr soon.

#exercise #running

Heart rate figures and zones are individual specific and based on that person's max HR but I was quite happy with 123bpm average for 2hr47 mins of continuous cycling (minus traffic light stops) and just taking a bottle of water. It's only the inclines later in the ride where you start to feel the glycogen depletion in the thighs.

#exercise #health #cycling

It can be a bit frustrating trying to get your heart rate down when you first start running but you will see progress if you stick with it.

1-2 months ago, to keep my avg HR in a range of 130-145bpm for this 7 mile route - my average pace was around 11mins/mile, today it was 9.27.

#exercise #running #runstr

If you want to lose weight start moving or running, don't associate running with pavement pounding, bad knees, red faced, gasping, heart pounding, if that's all you do it just stacks fatigue, possibly does more harm than good, can keep cortisol/stress levels high if done frequently and risks injury.

Lower effort light runs, conversational pace, easy breathing, lower heart rate (not easy when you start, something I still struggle with) no need to be out for hours at a time, forget about speed and focus on effort, walk if you have to, this aerobic steady exercise helps with weight loss and relies more on fat for fuel.

It seems to be working for me, I've lost that much weight the skin is loose where my gut used to be, I thought I was around 165-170lb but I bought some scales yesterday and I'm down to 156lb, at 6ft I could actually do with putting some back on as long as it's muscle.

Consistency is probably key, for general health frequent shorter runs are better than one grueler a week.

#exercise #health #fitness #running