#runna

⥫ Lee ⥭Not the best photo of me... not my best <a href="https://mastodonapp.uk/tags/parkrun" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#parkrun</a> either! 😆 <a href="https://mastodonapp.uk/tags/runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#runna</a> <a href="https://mastodonapp.uk/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://mastodonapp.uk/tags/runeveryday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#runeveryday</a> <a href="https://mastodonapp.uk/tags/run" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#run</a> <a href="https://mastodonapp.uk/tags/RED088" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#RED088</a> <a href="https://mastodonapp.uk/tags/withernsea" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#withernsea</a>

⥫ Lee ⥭That doesn't look like negative splits, lol...Enjoyed that. A pleasant morning for a <a href="https://mastodonapp.uk/tags/5k" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#5k</a> <a href="https://mastodonapp.uk/tags/Parkrun" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Parkrun</a> at <a href="https://mastodonapp.uk/tags/Withernsea" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Withernsea</a>. And... <a href="https://mastodonapp.uk/tags/Garmin" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Garmin</a> thinks it was a PB, but I know it isn't really, as I got a faster Parkrun in 2017, but it didn't record on my watch at the time.Hoping for a sub-30 again soon...<a href="https://mastodonapp.uk/tags/Runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runna</a> <a href="https://mastodonapp.uk/tags/Runner" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runner</a> <a href="https://mastodonapp.uk/tags/Running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Running</a> <a href="https://mastodonapp.uk/tags/RunEveryDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#RunEveryDay</a> <a href="https://mastodonapp.uk/tags/GetFitStayFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#GetFitStayFit</a> <a href="https://mastodonapp.uk/tags/RED081" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#RED081</a>

⥫ Lee ⥭Bit of a muddy <a href="https://mastodonapp.uk/tags/parkrun" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#parkrun</a> at the North Yorkshire Waterpark. Sun was out, but it was a bit chilly (4°C) and it did rain on us briefly, but still very enjoyable. 🙂🏃‍♂️<a href="https://mastodonapp.uk/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://mastodonapp.uk/tags/runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#runna</a> <a href="https://mastodonapp.uk/tags/runner" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#runner</a> <a href="https://mastodonapp.uk/tags/GetFitStayFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#GetFitStayFit</a> <a href="https://mastodonapp.uk/tags/runeveryday" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#runeveryday</a>

Marco Siccardi :dotnet:Today’s <a href="https://dotnet.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://dotnet.social/tags/training" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#training</a> with <a href="https://dotnet.social/tags/Runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runna</a> 🏃‍♂️:3 minutes <a href="https://dotnet.social/tags/flexibility" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#flexibility</a> 8km <a href="https://dotnet.social/tags/EasyRun" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#EasyRun</a> (tried to focus on the “easy” part) 4 minutes <a href="https://dotnet.social/tags/stretching" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#stretching</a><a href="https://strava.app.link/E2xmuQZZHRb" rel="nofollow noopener noreferrer" translate="no" target="_blank">https://strava.app.link/E2xmuQZZHRb</a><a href="https://dotnet.social/tags/corsa" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#corsa</a> <a href="https://dotnet.social/tags/laufen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#laufen</a> <a href="https://dotnet.social/tags/AppleWatch" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AppleWatch</a> <a href="https://dotnet.social/tags/Strava" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Strava</a>

James Koole 🇨🇦Hills on the menu today from Runna. 12 x 60 seconds hard effort, with some recovery in between each and 2.2km warmup and cooldown for 9.7km total. <a href="https://mastodon.social/tags/Running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Running</a> <a href="https://mastodon.social/tags/Runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runna</a>

James Koole 🇨🇦Hills on the menu today from Runna. 12 x 60 seconds hard effort, with some recovery in between each and 2.2km warmup and cooldown for 9.7km total. <a class="hashtag" href="https://bsky.app/search?q=%23Running" rel="nofollow noopener noreferrer" target="_blank">#Running</a> <a class="hashtag" href="https://bsky.app/search?q=%23Runna" rel="nofollow noopener noreferrer" target="_blank">#Runna</a>

Marco Siccardi :dotnet:Today’s complementary full body <a href="https://dotnet.social/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> with <a href="https://dotnet.social/tags/Runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runna</a> 🏃‍♂️:2 sets of: Squat to Calf Raise, Mountain Climber, Walking Lunge, Bear Crawl 3 sets of: Single Leg Straight Leg Deadlift with Knee Drive 3 sets of: Banded Face Pulls 3 sets of: Abductor Side Leg Raise, Deadbug 3 sets of: Hamstring Walkout, Tricep Dip 3 sets of: Standing Side Bend, Loaded Walking Calf Raises<a href="https://strava.app.link/mBFEUqgkGRb" rel="nofollow noopener noreferrer" translate="no" target="_blank">https://strava.app.link/mBFEUqgkGRb</a><a href="https://dotnet.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://dotnet.social/tags/corsa" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#corsa</a> <a href="https://dotnet.social/tags/laufen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#laufen</a> <a href="https://dotnet.social/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a>

James Koole 🇨🇦The run was nice. 9km, shorts and a t-shirt. Sunny and mild. Perfect running weather, really. <a class="hashtag" href="https://bsky.app/search?q=%23Running" rel="nofollow noopener noreferrer" target="_blank">#Running</a> <a class="hashtag" href="https://bsky.app/search?q=%23Runna" rel="nofollow noopener noreferrer" target="_blank">#Runna</a>

James Koole 🇨🇦The run was nice. 9km, shorts and a t-shirt. Sunny and mild. Perfect running weather, really. <a href="https://mastodon.social/tags/Running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Running</a> <a href="https://mastodon.social/tags/Runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runna</a>

James Koole 🇨🇦74.5km run in the last 7 days. No wonder I feel a bit of fatigue! I haven't run this kind of mileage in years. Feeling pretty good though. Today was 3 x mile repeats that ended up at 11.8km with warm up and cooldown.<a href="https://mastodon.social/tags/Running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Running</a> <a href="https://mastodon.social/tags/Strava" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Strava</a> <a href="https://mastodon.social/tags/Runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runna</a>

James Koole 🇨🇦74.5km run in the last 7 days. No wonder I feel a bit of fatigue! I haven't run this kind of mileage in years. Feeling pretty good though. Today was 3 x mile repeats that ended up at 11.8km with warm up and cooldown. <a class="hashtag" href="https://bsky.app/search?q=%23Running" rel="nofollow noopener noreferrer" target="_blank">#Running</a> <a class="hashtag" href="https://bsky.app/search?q=%23Strava" rel="nofollow noopener noreferrer" target="_blank">#Strava</a> <a class="hashtag" href="https://bsky.app/search?q=%23Runna" rel="nofollow noopener noreferrer" target="_blank">#Runna</a>

Marco Siccardi :dotnet:Today’s <a href="https://dotnet.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> training with <a href="https://dotnet.social/tags/Runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runna</a>:22km Race Practice <a href="https://dotnet.social/tags/LongRun" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#LongRun</a>: 4km at a conv. pace 6km at 5:10/km 3.5km at a conv. pace 5km at 5:10/km 3.5km at a conv. paceZürich <a href="https://dotnet.social/tags/HalfMarathon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#HalfMarathon</a> Plan (Week 8/14)Hard one. Wasn’t able to keep the pace on target for the fast parts.<a href="https://strava.app.link/aLkVMHogpRb" rel="nofollow noopener noreferrer" translate="no" target="_blank">https://strava.app.link/aLkVMHogpRb</a><a href="https://dotnet.social/tags/laufen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#laufen</a> <a href="https://dotnet.social/tags/corsa" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#corsa</a> <a href="https://dotnet.social/tags/AppleWatch" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AppleWatch</a> <a href="https://dotnet.social/tags/Strava" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Strava</a>

⥫ Lee ⥭Day 60 of my <a href="https://mastodonapp.uk/tags/RunEveryDay" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#RunEveryDay</a> streak, and a <a href="https://mastodonapp.uk/tags/Parkrun" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Parkrun</a> in Withernsea. Was a bit chilly waiting for the start, but soon warmed up! <a href="https://mastodonapp.uk/tags/Running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Running</a> <a href="https://mastodonapp.uk/tags/GetFitStayFit" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#GetFitStayFit</a> <a href="https://mastodonapp.uk/tags/Runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runna</a>

Marco Siccardi :dotnet:Today’s <a href="https://dotnet.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://dotnet.social/tags/training" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#training</a> with <a href="https://dotnet.social/tags/Runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runna</a>:4 min <a href="https://dotnet.social/tags/flexibility" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#flexibility</a> 3.2km <a href="https://dotnet.social/tags/warmup" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#warmup</a> no faster than 5:45/km Pyramid <a href="https://dotnet.social/tags/Intervals" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Intervals</a>: 200m at 4:10/km, 60s rest 400m at 4:15/km, 90s rest 800m at 4:35/km, 90s rest 1.2km at 4:45/km, 120s rest 1.6km at 4:50/km, 120s rest 1.2km at 4:45/km, 120s rest 800m at 4:35/km, 90s rest 400m at 4:15/km, 90s rest 200m at 4:10/km, 60s rest 2km <a href="https://dotnet.social/tags/cooldown" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#cooldown</a> 4 min <a href="https://dotnet.social/tags/stretching" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#stretching</a><a href="https://strava.app.link/kA6rONdPkRb" rel="nofollow noopener noreferrer" translate="no" target="_blank">https://strava.app.link/kA6rONdPkRb</a><a href="https://dotnet.social/tags/laufen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#laufen</a> <a href="https://dotnet.social/tags/corsa" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#corsa</a> <a href="https://dotnet.social/tags/AppleWatch" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AppleWatch</a> <a href="https://dotnet.social/tags/Strrava" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Strrava</a>

Marco Siccardi :dotnet:After yesterday’s forced <a href="https://dotnet.social/tags/run" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#run</a> cancellation, I am so happy the magnesium ointment therapy I applied since then helped on my knee. This way, I was able to do a full body <a href="https://dotnet.social/tags/strength" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#strength</a> <a href="https://dotnet.social/tags/workout" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#workout</a> today (provided by the <a href="https://dotnet.social/tags/Runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runna</a> app).<a href="https://msicc.social/2025/02/24/after-yesterdays-forced-run-cancellation.html" rel="nofollow noopener noreferrer" translate="no" target="_blank">https://msicc.social/2025/02/24/after-yesterdays-forced-run-cancellation.html</a><a href="https://dotnet.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://dotnet.social/tags/laufen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#laufen</a> <a href="https://dotnet.social/tags/corsa" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#corsa</a> <a href="https://dotnet.social/tags/training" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#training</a>

Marco Siccardi :dotnet:Today’s <a href="https://dotnet.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://dotnet.social/tags/training" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#training</a> with <a href="https://dotnet.social/tags/Runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runna</a>:8 minutes <a href="https://dotnet.social/tags/flexibilty" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#flexibilty</a> 10 km <a href="https://dotnet.social/tags/EasyRun" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#EasyRun</a> no faster than 5:50/km 7 minutes <a href="https://dotnet.social/tags/stretching" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#stretching</a>Went running in the forest beside our home and took one hill in there after the other.<a href="https://strava.app.link/4GN7CIC0bRb" rel="nofollow noopener noreferrer" translate="no" target="_blank">https://strava.app.link/4GN7CIC0bRb</a><a href="https://dotnet.social/tags/laufen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#laufen</a> <a href="https://dotnet.social/tags/corsa" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#corsa</a> <a href="https://dotnet.social/tags/AppleWatch" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#AppleWatch</a> <a href="https://dotnet.social/tags/Strava" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Strava</a>

Marco Siccardi :dotnet:Skipped yesterday’s <a href="https://dotnet.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://dotnet.social/tags/training" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#training</a> because I came home late from work. Today, I had a full <a href="https://dotnet.social/tags/body" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#body</a> <a href="https://dotnet.social/tags/strength" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#strength</a> session, provided by the <a href="https://dotnet.social/tags/Runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Runna</a> app:3 sets of Toe Walks, Press Up Position Diagonal Toe Tap, Side Lunge, Travelling Press Up Walk out 2 sets of Banded Quad Extension, Double Leg Skipping 2 sets of Hamstring Walkout, Press Up 2 sets of Double Arm Clean, Bent Knee Calf Raise 2 sets of Plank,Side Plank with Hip Flexion<a href="https://strava.app.link/W8CrEHSOaRb" rel="nofollow noopener noreferrer" translate="no" target="_blank">https://strava.app.link/W8CrEHSOaRb</a><a href="https://dotnet.social/tags/HalfMarathon" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#HalfMarathon</a> <a href="https://dotnet.social/tags/laufen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#laufen</a> <a href="https://dotnet.social/tags/corsa" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#corsa</a>

James Koole 🇨🇦Hill repeats on the treadmill this morning since there's still snow piled feet high everywhere. The knee is sore, but running on it is not painful. 6.5km with 9 reps of 60s hills. <a class="hashtag" href="https://bsky.app/search?q=%23running" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a class="hashtag" href="https://bsky.app/search?q=%23runna" rel="nofollow noopener noreferrer" target="_blank">#runna</a> <a class="hashtag" href="https://bsky.app/search?q=%23atb2025" rel="nofollow noopener noreferrer" target="_blank">#atb2025</a>

James Koole 🇨🇦Hill repeats on the treadmill this morning since there's still snow piled feet high everywhere. The knee is sore, but running on it is not painful. 6.5km with 9 reps of 60s hills.<a href="https://mastodon.social/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://mastodon.social/tags/runna" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#runna</a> <a href="https://mastodon.social/tags/atb2025" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#atb2025</a>

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