In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||4|| 2:29:50|| 16.09||(9:19)|| 25.9||(5:47)|| 1011|
| ||Bike||1|| 30:22|
| ||Stretching/Rolling/Core||2|| 22:00|
| ||Total||6|| 3:22:12|| 16.09|| 25.9|| 1011|
| ||[1-5]||5|| 3:12:12|
Planning on a cruise round the lanes to freshen the legs but was 10pm when i got home so left it.
Running 20:00  4.5 km (4:27 / km)
1k , 1k , 400, 400, 200, 200
Pretty wastey session - well too easy - making sure i dont get ill
Stretching/Rolling/Core 12:00 
Short and sharp - im proper weak not done this in months
Felt like I was getting ill - not really sure
Running warm up/down 22:00  3.5 km (6:17 / km)
Running 33:05  3.85 km (8:36 / km) +731m 4:24 / km
Dale Head Fell Race Ascent:
Felt good and easy most of the way up. Tucked in behind Rhys Finlay Robinson with Ail.T and some others.
Working a bit hard on the last little climb working to gap Rhys but other than that feeling really easy. Most definitely couldn't have done this a month ago.
Field was pretty stacked and pleased to be in 6th at the top - 15s down on Ali.T.
Running 21:45  3.85 km (5:39 / km) +30m 5:26 / km
Dale Head Fell Race Descent:
Cant really descend and would have just messed up the legs pretty bad with no real CV gains if id have pushed this. Eased back and watched my 6th place slip to about 10th.
Nice run down and hopefully saved the legs - we will see
Running 53:00  10.2 km (5:12 / km) +250m 4:38 / km
Easy in Setmurthy
Calfs proper tight but feeling good other than that
Home to mollys on the road after didnt help with the calfs but...
Stretching/Rolling/Core 10:00 
Sorting the calfs
Need to get back into this
all weeks |