Running 17:48 3.3 km (5:24 / km) +36m5:07 / km ahr:142 max:155 shoes: NVii Forest 2 Teal
Running (Intervals) 30:07 6.28 km (4:48 / km) +178m4:12 / km ahr:161 max:186 shoes: NVii Forest 2 Teal
South Parks Hills Session 4x hilly loop (1'30), [30",45",60",45",30"] (jb) A shorter and easier session this week but a nice wee progression through the reps (mainly cause I didn't warm up properly so felt super sluggish to start). Enjoyed it and didn't go too hard. Loop is 1.03km +30m. Paces: 4:06,4:03,3:58,3:56
Running 15:43 2.89 km (5:26 / km) +21m5:14 / km ahr:147 max:156 shoes: NVii Forest 2 Teal
Running 5:53 1.19 km (4:57 / km) +5m4:51 / km ahr:142 max:148 shoes: White Nike Peg Turbo 2
Orienteering (Intervals) 20:29 4.44 km (4:37 / km) +16m4:32 / km ahr:156 max:169 shoes: White Nike Peg Turbo 2
4 spintervals around the castle with Colm.
3 PM
Running 24:07 5.19 km (4:39 / km) +6m4:37 / km ahr:146 max:158 shoes: White Nike Peg Turbo 2
Running (Intervals) 34:04 7.82 km (4:21 / km) +16m4:19 / km ahr:168 max:185 shoes: Nike Vaporfly Next%
3x [3’,2’,1’] + 4x1’ (all 1’ walk) On the road with James. Had the next%s sat in the box for 2 months and decided it was time to crack them out as didn’t want to be wearing them for the first time in a race and this seemed as good a time as any. Did feel a lot quicker, and ran some good times. Pacing a bit off but generally a really good session. 3:14,05,05 3:21,13,04 3:27,14,06 3:13,06,09,14
Running 25:52 5.22 km (4:58 / km) +3m4:57 / km ahr:146 max:170 shoes: White Nike Peg Turbo 2