In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||5|| 6:33:29|| 47.99||(8:12)|| 77.23||(5:06)|| 1538|
| ||Total||5|| 6:33:29|| 47.99||(8:12)|| 77.23||(5:06)|| 1538|
Running warm up/down 1:01:23  12.38 km (4:57 / km) +100m 4:46 / km
To the gym to get membership sorted but encountered every fresher and his dog there. So sacked it and went for an extended warm-up instead. Warm down via the gym to a more chill queue.
Running 26:00  7.0 km (3:43 / km) +40m 3:37 / km
6,5,4,3,2,1  KF reps
Feeling pretty shocking tonight but grinding it out well enough. Normally a good indication of how tired I am is how much of an effort it takes to get up the two flights of stairs to my flat... taking this into account and today's feeling, I'm gonna take it nice and chill until Highland Wolf. Got called out to take last rep glory, luckily sealed the deal.
Running 47:14  9.7 km (4:52 / km) +80m 4:41 / km
Nice and chill Meadows with Tam. Kept it all grass which did my calf some favours.
Running 2:00:00  20.0 km (6:00 / km) +1070m 4:44 / km
Grinding with the boys in the Pentlands, fast pace for a long run (Ewans fault). Same loop as last time, really rate it. Good amount of hills, some terrain and nice descents. R hip and calf a little stiff in places, need to roll and stretch more. Always have problems with this, don't know wether it is to do with pronation or maybe legs slightly different sizes but never really have probs with my left one.
Running 38:52  8.7 km (4:28 / km) +66m 4:18 / km
4 x 6  4 x 1  on Killing fields with Jack, Ewan, and Jonny for a few reps.
Started conservatively and gradually got faster on each of the 6's keeping up with Jack on the last two 6's. Then my 99 acceleration got the better of J on the ones as we enjoyed a nice little acid party. Good session though paced it well.
3:33's-3:30's on 6's
3:02-2:53's on 1's
Had some bants with the police when they thought Ewans unattended bag was a bomb though so slightly longer recovery after the first 6.
Running 40:00  7.0 km (5:43 / km)
Running 1:00:00  12.45 km (4:49 / km) +182m 4:29 / km
Easy with Will, bit of doms and r hip a little stiff.
all weeks |