Running warm up/down 14:53 [2] 3.29 km (4:31 / km) shoes: M. Boots
WU
Running tempo 11:28 [4] 3.53 km (3:15 / km) shoes: M. Boots
Socially distanced VRAC with Perry, Abbie & G-E-O.
2 mile / 8 lap tempo
Felt good
1 PM
Running intervals 4:43 [5] 1.68 km (2:48 / km) shoes: M. Boots
8 x 200
Haven't felt like that for a while - swimming - grabbed the rubber ring and clalimbed onto the grass. Went out a bit hard on these thinking of old digits - haven't done a interval under 1k hardly in the last 18 months!
Running tempo 5:35 [4] 1.73 km (3:14 / km) shoes: M. Boots
1 mile tempo
Got it done.
Running warm up/down 14:41 [1] 2.94 km (5:00 / km) shoes: M. Boots
Beeston, Burwardsley & Cholmondeley with Dad. Great ride.
Few hills around Bickerton. Had some sandwiches at the pheasant pub with incredible views across the plain. Although rather sad to think it was the last place Tony was seen.