Podcasts
Huge thanks to John and Connie Kuder for inviting Carmen and me onto their podcast last week. Show notes In this episode of Celebrating Small Family Businesses, hosts John and Connie Kuder interview Kieron and Carmen James, father and daughter co-founders of two businesses named Wonderful. Celebrating Small Family Businesses:
Running
Today was the feared progression run with a target time of 6:28 - 6:48 for the quick 10 minute section. That pace was too fast for me. I managed 7:13 which shows how far I have to go. I’ve avoided faster running for a long time
Running
Keen to nail the Zone 2 heart rate which is tricky with the hills, even at a comfortable pace. But I was reasonably pleased with this one. With an extra day off this week, I was feeling strong and well rested. I also decided to run later and enjoy an
Podcasts
I was delighted to join Dr Christopher H. Loo on his Financial Freedom podcast this week. Show notes In a recent enlightening conversation with Kieron James, the CEO and founder of Wonderful, we delved into how his innovative approach to payments is not only transforming the commercial payments landscape but
![Morning run [commute] 🏃♂️](/content/images/size/w600/2024/04/IMG_4877.jpeg)
Running
A chilly but bright start to the day. Very nice run into the office. Dropped the pace down a few seconds per mile and that seemed to do the trick for maintaining the heart rate in Zone 2 for most of the run most of the run (143bpm average). That
![Evening run [commute] 🏃♂️](/content/images/size/w600/2024/04/IMG_4874.jpeg)
Running
Gentle run back from the office but going too fast to keep this in the correct HR zone so I do need to slow down more on the easy runs. Will try to do so tomorrow on the commute back to the office.
Running
Back to London for the Sunday Hyde Park run but needed to be out for 105 minutes today so extended it to take in Oxford Street, Regent Street, Piccadilly and Green Park. Another lovely day for running but after a day in the car yesterday - driving to Derbyshire and
Running
10 x stride repeats with 10 min warm up and cool down (did 11 because, once again, I can’t count!) Great running weather. Cool, no sunshine. I think I need to work a little harder on the intervals to push the heart rate higher (average overall was 149bpm).
Podcasts
Carmen and Kieron share how a game-changing fundraising platform paved the way to their market-disrupting payments solution, as well as their views on the trick a lot of their peers are missing (with Kieron paying homage to his punk-rock youth). They also discuss the accelerating adoption of Open Banking in
Running
Another easy run with hills. I love this route and today the weather was absolutely perfect. Clear blue sky, gentle breeze and a lovely 13 degrees. I was hoping to drop the heart rate under 153 bpm for this one (keeping it in Zone 2 on average). Maybe because it’
Running
Today was a target pace run for 15 mins (and an optional extra 5 mins) with 15 min warm up / cool down. The target pace was 7:28 - 7:48 and I ran the first interval (15 mins) at 7:30 and the second (5 mins) at 7:38.
Running
Sun was out. 😎 Very enjoyable run, but probably not the best elevation gain for an “easy” run. I was a couple of beats faster than I need to be to keep this in Zone 2 (maybe slow down another 10 secs per mile). I hope a couple more weeks to
Running
I was tired this morning. Feeling the hills of Tuesday and Speed Intervals from yesterday in my legs. Surprising how “wiped out” I felt. Still, I showed up - and that’s what counts. I hope.
Running
Today was speed intervals and I have to admit, the thought did create a little anxiety. I’ve not really done any “quality” sessions for quite a while and with the Garmin programme prescribing the target range (e.g. 6:28 - 6:48 pace for first six and then
Running
This was supposed to be an easy run and although my average pace (9:35) was within the right parameters, the EG (640ft) pushed much of the run into Zone 3 instead of Zone 2. My GAP of 8:52 is slow given the average heart rate of 155bpm, so
Running
Rained from start to finish. The photo is from a different day but the route and sky was very similar, though on the day the photo was taken, I stayed dry. Today I arrived home soaked to the skin but really happy. I was hoping my heart rate would average