Running long (Trail / Road mix) 55:50 10.15 km (5:30 / km) +246m4:54 / km ahr:110 max:124 shoes: Wave Rider 18 Black/Green
Left my legs at home today! Biting cold wind but bright and sunny. Mostly hard going underfoot after overnight frost except climb off Beverley Road which thawed to a slight greasy consistency in the sunshine!
L. hamstring noticed now and again, maybe knock any speed on the head for a while until it clears.
Running tempo (Tempo Tuesday) 34:49 7.14 km (4:52 / km) +184m4:19 / km ahr:123 max:133 shoes: Wave Kien 2 - pair B
The return of Tempo Tuesday!
Good pace out to the turn but lost 9 seconds on the return - after a 17:50 split was hoping to go under 34:30 - looking at the sub splits looks like the initial return split is a bit down :( ....still lacking that sustained speed endurance.
In other news Wave Kien 2's promotes to Tempo Work! :)
Needing to be cautious still - the usual L.achilies + L.QT and (from Sunday warm down) L.hamstring - icing continues!
Running warm up/down (Warm Up) 11:00 2.01 km (5:28 / km) +17m5:15 / km ahr:102 max:126 shoes: Wave Rider 18 Neon Green
Urban Orienteering race 28:36 5.12 km (5:35 / km) +136m4:56 / km ahr:126 max:139 shoes: Wave Rider 18 Neon Green
NATO Lower Ouseburn Urban - great to see excellent use being made of such a small area - A5 size area at 1:5,000
Made a bit of a mess of Start-#1 and generally not really right on top of the map / navigation in general.
Probably lost about 1 minute to #1 - wanted to go S. and SW. but hadn't spotted OOB road needed crossing so had to re-evaluate route :( ....ran alternative route coming W. out of start on map run warm down which was 45 seconds quicker - but that was at warm down pace not race pace! :(
To be fair (to myself!) the rest of the run went "ok", not great, just "ok" apart from faffing out of #16 to the Finish - a cruel uphill slog-a-thon!
Running warm up/down (Map Run Warm Down) 10:42 1.88 km (5:42 / km) +18m5:26 / km ahr:114 max:122 shoes: Wave Rider 18 Neon Green
Map Run Warm Down - particularly interested in Start-#1 - about 45 seconds quicker going West out of start - far less faffing than my "Race" Route - going South out of start then doing some major route faffing!!