 This is Film My Run on Zwift. My name is Stephen Cousins and we are broadcasting live around the world on Facebook, on Twitch.tv, on Nixer and on YouTube. While we're getting everything set up, it would be absolutely awesome if you could go and subscribe to the Film My Run YouTube channel and also the Zwift Runs and Rides YouTube channel. You can also find us on Facebook at facebook.com forward slash filmmyrun on Twitter at filmmyrun and you can also go to the website which is www.filmmyrun.com. It's very nearly time so sit back, relax and watch me do all the hard work. You can come on YouTube, let me know. Let me know if I'm not. I have started so I hope it all works. Two minutes, 20 seconds to go for Group B tonight. Group B, Wednesday workout and we're getting up to some sprints at the end of 16 and a half kilometres an hour in Group B but the main bulk of the workout tonight is six times 800 metres at 14.8 kilometres an hour. I am, I think, again, I think I am watching Facebook chat and YouTube chat so oh hang on a minute, I've got the wrong one on there. Bear with me a second, let me just see if I can get my Facebook chat up. Change to that one, let's see if that works. Come on. There's always something has to happen, isn't there? Something has to go wrong and I think tonight we have no Facebook chat. Hold on a second, it's 0.3, not 0.2, bear with me. Nearly going to start, I'm going to miss the start aren't I now? Typical 30 seconds and then we're off. I've got to start again. Good evening Jason Derby, good evening Ryan Downey, good evening Nick Dumbleton. Come on, let's go, let's go, let's go Facebook. The stream looks like it's flashing again so I hope you have got a decent stream guys. I've opened all the doors and I've put the fan on. It's freezing cold in here tonight so hopefully it'll stay that way. Apologies if the stream is flickering, I can see it's doing it again. I was hoping it wouldn't do but it looks like it is and we are off. I'd my best to get it working better than it was on Monday. Like it's doing quite as well as I'd hoped. You can see the garden, can't you? Garden's just down there, look. Oh well, fades tonight. It was absolutely boiling the other night. Jembook, thanks for the ride. Jason Derby says he's trying to watch this while he's on a train. Fingers crossed for technology, well same here. Fingers crossed for technology from this end as well because looks like my stream is flickering quite a lot. So I hope it's watchable guys. Apologies if it's not. Still teething troubles moving into the accommodation. So who have we got? John Scala, Derby, Carol Washworth is in Group D and is running. Brent Hansen is running in Group D tonight. Twig is running, the do. So quite a few recognisable names there, people we know. Thank you very much for the gradually speeding up during the warm-up. Tile of the warm-up, and then we get into it. So we've got a couple of little sprints to our sprints, but little strides of 200 meters each to just get us a bit more, a bit more speeded up in our legs. And then once that's done, we get into the meat of this evening's session. Six times 800 meters. Going to be hard. Even in Group B, it's going to be hard tonight. Dread to think what Group A are doing. Magna, thank you for your ride on. At some point I will give you a tour of the man cave, but it isn't actually quite ready yet. Although I've moved everything in here, I'm still there. So it's not ready for kind of public consumption yet. It will be eventually. Paul Coats says I'm running backwards. Am I? What the stream looks like? On my computer, I've got a little light, and when the stream is good, it gives me a red light, solid red light. If the stream is stuttering, if the quality is not very good, it gives me a flashing yellow light. And at the moment, I've got a flashing yellow light. So I don't know how good it's looking, but do thank you for your ride on. I will hand out some ride-ons if I remember at the end of which I normally do. Nathan, hello Nathan. Nathan's joined us in Group B tonight, and he's about two miles away from me in real life. So we're just headed through the tunnel and out onto the beach in Watopia. It's a nice session. I guess I'm guessing the run path, but I don't know for sure. Oh, I didn't put my light on, knew the side. No, I'm going to turn the lights on to make things a bit brighter. Bear with me while I do that. I'm just going to jump off the treadmill. Thanks Paul for letting me know. Laggy on, yeah, well be something to do with the internet connection to the shed here. So I might have to get that looked at, because it needs to be a solid connection. It is a solid connection in the kitchen, whereas out here things are not quite as good. So I might need to deal with that somehow. Not sure how yet. 650 meters to go over the warm-up, just getting into it. Slowly getting up there. I'll go to 10. Exactly six minutes per kilometer. 10 kilometers now to make things better. Hey, thank you for letting me know though, buddy. I will have to, I'm going to do something about it if I can. I appreciate you letting me know, and I'd prefer you to be honest about letting me know what the stream looks like. Because if it's unwatchable, then it's unwatchable. So I need to change it and sort it out. If this is improved, in case I need to turn off Wi-Fi on the other computer as well, and that might improve things even more. My internet light has gone solid red. It's not flickering yellow anymore. So let me know if that's better. We are working this out slowly, surely. We will get a stream that's worth watching. Okay, here we go. Couple of strides. Up to 13. It's gone wobbly again. It's gone the yellow again. Disconnect that while I can't see chat. So I'm going to have to put... Guys, there's work to do, okay, out here. I apologize, the stream isn't very good. I'm going to have to sort something out, make it better. Don't worry, I'll get it sorted. Right on! Thanks for that ride on. Missed who that was. You would rather have a decent stream than chat. So I'm going to leave the chat off at the time being. Krista, thank you for your ride on. Come on! The Wi-Fi off and the chat off, and we'll see if the stream is better as a result. Chat messages will still come through, but I can't see them. And because I'm in a different setup, I can't change the screen in front of me either. So it's a bit difficult to see. I'm so concentrating on getting my stream better that I've missed the stride. Here we go. So difficult to decide whether the Wi-Fi is having an effect or not. That's that stride over. 600 meters of easy running now, and then we get into our six sets of 800. And it's going to be hard work. Hopefully. I won't have to worry too much about the... about the internet connection. Erin Green, thank you very much. Erin says, have a good run. All the best of luck for Paris. I'll have to put the chat back on now. Catch up a bit with the rest of the group and the... and the pace spot. Go down to what it's supposed to be. Okay, this is going to be hard work now. Because you can... 14.8 kilometers an hour. So that's pretty speedy. That is almost 5k pace times six. Come the stream again. It seems... Oh, do you know what? Just literally, just as I said, it's been solid red for a little while. It then goes yellow again. 100 meters. And then we've got to ramp it up. 100 meters split at 14.8 kilometers an hour. I do wonder what Ian Wyman is doing in Group A, how he's managing. They are going speedy, speedy. All right, here we go. So that's something I'm going to have to sort out. I thought it would be okay, but I don't think it is. Nice and even. No panicking. 800 meters at this pace. Six times as he walks. Runs right into the middle of the lot. Four kilometers. So 200 meters of recovery. Facebook, no chat from YouTube at present. So it'd be interesting to know if anyone's watching on YouTube. If the stream is any better than it was at the start. It looks like it's a little better. Okay, these recoveries are short and sweet. Hard effort now. So we have another 800 meters now coming up. Same pace. Okay, let's go. Wednesday workout, work 2019. We're doing six times 800 recovery session. Section five kilometers run, 8164 to try and bring that heart rate down a bit. And to refocus. So after this next one, we'll be halfway through. Down just keep going one by one, tick them off. Everybody else, aren't I? Look at that. Everybody's way ahead of me. Next recovery, I'll go a little bit faster just to catch everybody up. So off they go. And come on then, let's go now. Number three, back nice and straight. Spine nice and straight. Head up, pointing forward. Arms moving forward. Shoulders dropped. Grosso's pace, 325 per kilometer. That's a good point to get to. Try and bring the heart rate down. Means take long with the interval. Counting down, three to go. That's nice. People are trying to chat to me guys, but I can't see. My chat isn't updating. So I'm sorry if you are messaging me, but I can't see it for some reason. I've got it switched on. I can see chat from a few minutes ago, but not any latest chat. Right, here we go. Number four, concentrate on good form, it says. So like I said earlier, head up, shoulders down, back straight. Lots of oxygen into your lungs, so you need to open out your lungs. Open out your chest. 700 meters left. Columbus is left of work out Wednesday. All Wednesday, work out wherever you want to call it. I don't think it matters really. Italian village and past the waterfall in a minute. And see chat, it's just not a big deal. Because the stream is bad. Apologies once again. Paul Coates says, looking good. Thank you, Paul. All done, two to go. Seven kilometers run. S. Derry must have his work out a different way round. He seems to be running fast when we're on recovery and walking when we're doing the interval. So I don't know what's up with his session. 50 meters and away we go again. So we've done these six. We've got some 16 kilometers an hour sprints at the end. John Hepplewhite, thanks for the ride on. 14.8 for the penultimate time. I'm miles away from the run. Here's the run path due I'm miles away from anyone, aren't I? There's not really much point. Jason Fryer and Vadoe all running together. Herbert Crabale is a few seconds behind that. John Scala is a few seconds behind that. And Brent is a few seconds behind that. So there's no one to catch up to really in terms of a group. So it's probably best just to make sure I stick to the instructions and get the workout done. One more 800 meters now. And then we've got a couple of very fast 200 meter sprints. But you know, I think they'll be okay. 16.5 kilometers is fine for 200 meters. Any more than that and I'd be worried. So here we go for the final push. Final one. 800 meters at 14.8 kilometers now. Just over four minutes per kilometer. As you can see, there's S Derry again on his recovery. I don't know what's happened to his workout. I've worked out Wednesday through the tunnel about to rejoin the beach on Watopia. Cool this evening, which is helping a lot. The doors closed and it was absolutely boiling. So nine kilometers, 100 meters at 16 kilometers now. And then we're done. Just 800 meters of cool down after that. Nicky Hansen, thank you. Keep up that nice pace, Steven, he says. Okay, so if you want to get on Zwift, never seen you before. You don't know how. Have a look. Foot for Zwift running. All kind of treble you use. Bluetooth, foot pod. And the most popular ones to use at the moment are the Zwift pod or the stride. App onto any of these devices. So a map and TV, heart rate monitor if you like. And that's it. You're all set up for Zwift running. Okay, we're into the 200 meter sprint now. It'll be over before we know it. Just keep your form head up, shoulders down, breathe. The 200 meters flies by. To points that I was hoping for another one of those. I was all mentally prepared for two of those. And we're only doing one. So just the 800 meter cool down to go now. What you'll find is when we get to that, we'll speed up a bit and we'll gradually bring it down over the course of the 800 meters. Thank you very much for watching everybody. I do appreciate that the stream quality is not being very good. And it's something I need to work on now that I've moved to new accommodation, but don't worry it will be sorted. And we will be back to our regular programming before you know it. It's just teething problems moving down here. These things always happen when you move your straining setup to a new place. It happened when I moved into the kitchen as well. The website guys Zwift.com forward slash run. Everything you need to know about Zwift running and how to sign up for your free running account. Set up with equipment if you need a Zwift pod or any kind of run pod on the Zwift website. Although shipping costs can be a little bit prohibitive. So you might want to go and look on Amazon as well for a Bluetooth foot pod. Either look for the Zwift pod or the Stride foot pod. Nathan's just up ahead. Well I'll say just he's two minutes 31 seconds ahead. He's going at some pace. He's supposed to stay with the group Nathan. We're supposed to all run together. So we will gradually just slow down a little bit now. Eggs recover slowly. Bring the heart rate down slowly. You don't want to shock your system by coming to a dead stop. So just always good after a session like this. Just to have a brief recovery run. Push out the legs. Need to grab my keyboard and dish out some ride-ons before the end of the run. Bear with me, I'm just going to jump off for a second. Well done. Good running, Brent Hansen. Good running to you. And S. Derry, who's on a completely different workout to the rest of us. Well done to you to put my keyboard on. Don't need a shelf to put lots of things on. Sorted in the shed here. A few things to get organised. Paris Marathon coming up on Sunday. So I certainly wasn't going to go and join group A tonight. And to be honest, even if I didn't have Paris Marathon, group A looked possibly a bit beyond my ability tonight. I was a bit fast, 800 metres at that pace. I'd have to be really, really on good form to do that one. Wednesday workout. Live on film, I run live on Zwift. Thanks for joining me. Apologies for the umpteenth time for the poor stream, poor quality of the stream. Actually, do you know what? I quite enjoyed that. That was good. Good fun. And you can see there on the screen, the intervals. Up, down, up, down, up, down. There's the six in the middle there. All 800 metres splits at 14.8 kilometres now. And then our final little sprint at the end, which was the fastest we did at 16.5 kilometres an hour and had the highest heart rate as well, peaked at 170 today BPM. So that means I was working pretty hard. But I was not flat out. Which is basically what I was hoping for from that workout. We didn't want to go flat out, but I did want a bit of a workout to get the heart rate up there. And so we've achieved what we set out to achieve. So yeah, Tim says that was not easy, especially after a week off. Yeah, Tim's had flu or man flu for a week. So jumping into that session can't have been easy, which is why I went for group B. And like I say, even if I'd been on good form, I think I would have found group A pretty hard work tonight. And I may not have managed to complete it. But there we are. Thank you very much everybody for joining me. And we'll see you for now. Listen, I am in Paris over the weekend. We're travelling back to the UK on Monday afternoon. I may be back in time for Monday Run Club. Hopefully I'll see you on Monday or Monday Run Club. I won't have time to sort anything with the stream though, unfortunately. So it's going to be the same as tonight, probably, unless we get back very early. But Monday Run Club, Monday Night, and then back next Wednesday for Wednesday Workout. Take care guys. Thank you very much for joining me. And let's just click this. There we are. Heart rate. Look, you can see heart rate there. So six, seven, eight and nine were done in a decent zone four. And then managed to get the heart rate back down again for zone 10, for a kilometre 10, back into zone three. That's all right. Ten, oh, just, do you know what? Let's just look. I know I'm a geek for doing this, but it's 10.43 kilometres. I'm going to walk 60 metres. Because I want to get the extra XP points for 10 and a half kilometres. I'm not geeky enough to run another 500 metres to get those XP points for 11 kilometres, but I can certainly walk another 30 metres. Listen, it all counts. You wait. When they change the levels of the game, in a few weeks' time, hopefully, there we are. There's my XP points. I will shoot up, hopefully, to near level 40. That's it, guys. Thank you very much for joining me. Take care. See you soon for another Wednesday workout, another Monday Run Club, another session on Zwift. Bye-bye.