Running56:01 13.24 km (4:14 / km) +660m3:23 / km ahr:169 max:191 shoes: Inov-8 x-talon 225 Pink
Inter-Counties FR 14th, 2nd u23.
Nervous and excited for this one. Have felt reasonably fit in recent weeks but this was the first real test of fitness against a properly stacked field. Made sure not to go too hard on the climb, lot of folk blowing up and was able to move up nicely (did get a bit caught in some bottlenecks though). Hit the flatter sections off the top and worked hard, moving up but not getting much in terms of raw speed. Descending ok but they were too runnable so was getting a lot of my time on the climbs today which is positive. Closing on Timmy through the last section but couldn't quite get to him when it got fast again. Cool to be in the mix and felt strong, as good a result as I could have hoped for and got ahead of a few fast lads which was nice. As I kinda thought before, need to get that turnover going with some proper fast work but quite pleased with where I'm at after a lay-off. Nice point to be building from for the season.
Running warm up/down 30:00 [1] 5.5 km (5:27 / km) shoes: Inov-8 x-talon 225 Pink
4 PM
Running41:18 8.01 km (5:10 / km) +215m4:33 / km ahr:151 max:173 shoes: Hoka Clifton 5
Shake out on the lower Latrigg trails when we got back. Bit tired but just meandered, legs will thank me tomorrow!
Running warm up/down 17:20 3.62 km (4:47 / km) +36m4:34 / km ahr:143 max:148 shoes: Nike Zoom Pegasus 35
Running34:01 [4] 9.52 km (3:34 / km) +44m3:30 / km ahr:147 max:167 shoes: Nike Zoom Pegasus 35
First session since Boxing Day. 2x10mins tempo (2), 5x1min(1). Good to get out and work a bit harder, want to try and claw back some flat speed in the coming months whilst working primarily on the hills still. Felt nice and relaxed on the 10's but lacking a little zip on the 1's. Good starting point though.
Running warm up/down 16:55 3.59 km (4:43 / km) +39m4:28 / km ahr:143 max:150 shoes: Nike Zoom Pegasus 35
Orienteering38:36 8.19 km (4:43 / km) +158m4:18 / km ahr:120 max:143 shoes: NVii Forest 1
Relay. Very disappointed, incredibly sorry to the boys who still did a great job of racing. Good run until spectator getting a lead but poor relay discipline, ran too hard and didn;t focus on the navigation which should be the only job. Ashamed by the mistake, can't let this happen again.
Running warm up/down 25:00 [1] 5.0 km (5:00 / km) shoes: NVii Forest 1
8 PM
Running26:00 6.0 km (4:20 / km) +41m4:11 / km ahr:136 max:163 shoes: Hoka Clifton 5