This week's runs - 1st & 2nd November

Claire D managed to beat her PB at Parkrun on Saturday despite heavy mud - she's bemused as to how it can be her PB, but the watch doesn't lie - 5km in 27:49 - fantastic achievement!

Had my physio appointment & I've had the OK to run next week but all routes will be flat. There's a new stretch I'll be showing you that will help with lower calf/ankle area.

Monday 7pm 6.5km in 46:08 493 calories

Monday 8pm 6.64km in 40:16 429 calories

Tuesday 7pm 6.51km in 38:42 520 calories

Tuesday 8pm 3.50km in 31:02 189 calories

It's a big night for the beginners on Tuesday as they will be running for 30 minutes with no walking breaks.