#LiverpoolSantaDash: The boys participated in the Santa Dash virtually near their home (would have been too busy for them to do it safely with the other 11,000+ participants). Alfie enjoyed the costume and walking (1.2km) along the promenade, whilst Rory coached & encouraged him.

#AlfieUpdate: coming to the end of a hectic 6months and so much improvement all round for Alfie. Walking more in his frame, Riding his adaptive bike, hydrotherapy for swimming and the fun bits too. He’s completed his last 2 clocks for the year. (Sold about 35 this year).

#TuesdayOptions: we all stayed in for laps tonight (3 gps) . Angelita did #C25K W5 with me to continue my rebuilding. The others completed 5km+ and had an easy paced chat together. Well done all for getting out.

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#AlfieUpdate: a few flying visits over the past few weeks and turning them into Christmas fun. Donald the Donkey, Santa Dash & Santa himself. Think someone’s definitely in the Christmas Spirit

#TuesdayOptions: we did a late gp tonight with 2 run buddies. #C25K W4 session of laps again just before the rain came. Others out earlier and will post their own information. Well done to Angelita for battling through a previous injury. (W11 in the rebuild for me too).

#AlfieUpdate: after a busy & long week, someone is tired and had a lay-in this morning.

#ThursdayRun: C25K W4. Rebuild. A rather chilly evening to run/walk the W4 programme with Coach Angelita. But we got out and did what was expected, keeping it steady progress. Kevin Lawton & Adam Frodsham also got out tonight completing their hilly 5km.

#ThursdayOption: Week9 - local 5.2km walk in 60mins. Out and about early today on a bumpy route with walking buddy. Nice and sunny but very chilly temperatures but soon warmed up with tea & toast afterwards.

#RebuildPart3: Week9 of slow & steady progress. 60mins on Static Bike L6 doing 21.5km distance. Average cadence was #86RPM and a little sweaty (No average HR as wasn’t holding the monitors today)

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#SundayMorningWalk: lovely sunny but chilly walk around the bumpy bits this morning with Suzanne, Linda & Angelita…. Followed by a weekly trip to the cafe for tea & toast.

#BirthdayWishes: just a grateful acknowledgment of all the birthday wishes & kind comments that I received today. Enjoyed my day eating homemade stew, cake & a rare beer being consumed. All after rebuilding my running tonight. Thanks everyone….

#ThursdayOptions: 3 gps out on different routes tonight. Kevin & Adam did 6.2km+ on a hilly session. Linda, Tre & Kirsty did 5km+ local route and poor Angelita got stuck doing Laps with me (faster pace, less walking) completing 3km+ on C25K W2/3. Well done everyone.

#TuesdayOptions: we had 3 gps out in tonight’s swimming session (supposed to be a run). Weather was a tad wet and the roads/paths flooded in many areas but that didn’t stop us doing our session. Our data shows a 6mins improvement for the same course - very pleased.

#RecoveryWalk: Weather was a tad drizzly but @Dorastar1 & I still went out over the bumpy bits. Good moan/chat and Tea-cake/Tea afterwards at the cafe.

#RebuildPart3: Week7 - Static Bike extended cadence challenge. Another 60mins at L6 and average cadence of #87RPM for 21.8km recorded #134HR average for the session. Means I got nice and sweaty again.

#RebuildPart3: Week7. Focused on a longer Static Bike Cadence L6 session - 21km distance with an average cadence of #84RPM & #153HR for the 60mins30secs. Longer distance & time but similar effort

#RebuildPart3: Week7 - assisted increase this week. Same Static Bike Challenge: L6 for 15km in 41mins10secs averaging #88RPM cadence & #134HR for the duration. (Difference this week being a focus on reducing the average HR by regulating my breathing more.)

#SundayRecoveryWalk: Nice summers morning walk with Oliver, Roy & Kirsty around the local area. Was much more pleasant than weather forecasted.