Slow and steady

Moving slowly through the UK countryside


New Year’s baseline and floods

Back again after the Christmas break. Quite a few stair circuits done over the last couple of weeks, but barely any running, until today.

I got out and did a mile at a very gentle jog (15 min 36 s) and about a mile walking. Then I redid the 3-minute step test, but got a much less impressive recovery rate than last time – 102 instead of the seventies. But when I looked at the graph, I realised that I’d started at a much higher heart-rate rate (not long after I’d finished the mile run) so hardly surprising it was a slower recovery. Anyway, that’s my baseline for this year. It shouldn’t be too hard to improve on this.  And, just for the record, my resting heart-rate is about 68 first thing in the morning.

Step test

3 minute step test and one minute recovery

A quick edit (after reading this blog by fitfor365 ) – my Garmin-recorded runs for 2013 came to 68 runs, 116 miles in 28 hr 48 min, average speed 4 mph, average heart rate 147.  Which isn’t much by most runners standards, but is probably a lot more than most mid-50s women’s standards, so it’ll do me fine.  I wonder if I’ll manage more this year?  Plus, no injuries beyond occasional aches.  It would be good to do a Parkrun or two, but I’ll see how I go.  For now, improving my mile run pace will do, with the intention of upping my exercise time towards 30 minutes per day by the time the 5×50 challenge begins at the end of March.

Everywhere in England has had a lot of rain recently – here’s what our nearest stream looks like at the moment.  It’s usually only a metre or two wide.  Fortunately it hasn’t got high enough to get into anyone’s house this time.

Flooding under the bridge

Flooding under the bridge