Running1:06:05 17.07 km (3:52 / km) +80m3:47 / km ahr:150 max:172 slept:8.5 shoes: inov-8 Roclite 290
12’, 2x3’, 4x90”, 6’ on the dirt track past Lleweni.
A threshold / faster rep mixture in the sun for once. Felt very comfortable on the 12’, but struggled a bit especially on the 90s. Seemed to happen in a similar place to the last session I did here, so maybe it doesn’t say a lot for the surface. Excuses aside, I got some good solo work in again so I have no complaints.
Running23:50 4.75 km (5:01 / km) +39m4:49 / km ahr:150 max:160 shoes: inov-8 Roclite 290
PM shuffle/easy to stretch the legs. Feeling great surprisingly.
Running20:39 4.14 km (4:59 / km) +32m4:48 / km ahr:129 max:164 shoes: inov-8 Roclite 290
AM shakeout with 600m progression.
Running intervals 1:08:41 17.72 km (3:53 / km) +84m3:47 / km ahr:151 max:185 slept:9.0 shoes: Nike ZoomX Next% Vaporfly
3 x (4’/2’float/2’/2’float), 4’ at the airfield.
Getting into these float sessions now, definitely a good improvement in training that will get me closer to things in the 10k. Feeling good on form on the long reps, although 2’ reps reasonably similar pace due to the slight uphill. Floats feeling comfortable, so another good one done.
Running1:52:52 25.3 km (4:28 / km) +605m3:59 / km ahr:161 max:183 slept:8.0 shoes: New Balance Arishi
A change in MLR to a more session-oriented long run for the best few weeks. This one included a 30’ steady from the bottom of the Caerwys hill to the bottom of the Tremeirchion hill, and felt like I was moving through nicely - average GAP about 3.21/km. Lower back tired by the end, maybe a classic sand symptom of too much pavement pounding.