Running52:49 10.3 km (5:08 / km) +121m4:51 / km shoes: x-talon 212 3
Short hills on Castro with Will.
This was horribly hard. Just hanging on to Will as much as I could. Glad to have got it done. I think I need to do more sessions like this as I felt very weak.
Drills10:00  1.0 km (10:00 / km) shoes: x-talon 212 3
Running14:05  3.07 km (4:35 / km) +14m4:29 / km shoes: x-talon 212 3
Gearing myself up for session 2. The weather went from amazing this morning to amazing and 10 degrees warmer. Beautiful.
Orienteering35:07 8.2 km (4:17 / km) +58m4:08 / km 30c shoes: x-talon 212 3
Four sprintervals with 3min recovery between each. Actually feeling really quite good somehow. Orienteering was pretty hard and it was good running on the edge.
One big miss on rep 3 where I didn't see a tiny wall on the map. Also made this mistake at big weekend.
Running15:12  3.13 km (4:52 / km) +47m4:31 / km shoes: x-talon 212 3
Worked very hard this morning. Gonna be aching tomorrow I suspect.
Running1:20:37 19.59 km (4:07 / km) +35m4:05 / km shoes: Asics Mileage 5
Had been dreading this session all day as I was pretty tired and calfs were pretty tight from Tuesday but knew I had to get out as I suspect DOMS will hit tomorrow.
4x8min(2:30) @10k pace.
Aiming for 3:12s (32:00 10km) yet that evidently wasn't possible today and struggled as I had to push hard in rep one to hit pace.
3:12, 13, 16, 16.
Happy to hold it as was struggling already a lot on rep 2. I found with my calfs tight and in my more supportive mileage shoes I was heel striking a lot more which is definitely slower but more sustainable. Would rather be more forward though.