running (terrain) 3:26:00 [3] 26.0 km (7:55 / km) +1200m6:26 / km
Brutal run over the ochills with some horrible underfoot snow and tussocks. Quality run anyway! Out for about five hours so quite a lot more not logged walking as friend started cramping up!
Reasonably easy. Would have gone further but I left Lizzie home alone so had to stay close!
1 PM
running30:00 [3] 6.2 km (4:50 / km) +50m4:39 / km
Took Lizzie for a run. Feeling far better than earlier, it must have woken me up! One three minute tempo effort chasing Lizzie. Comfortably running at just under 3:30s. Planning a really long run over the ochills with a friend for Friday. Should be good:L
6 minute warm up before 3x3 mins on 2 mins off. 3x2 mins on 1 min off. Added an extra 1.10 and a 30. Feeling alright. Around the back road. Just ran whatever was in front of me when the time began so some reps were mostly down hill whilst some mostly up! Probably an overall loss in height during the reps though. Good session anyhow. Average pace for the reps of just under 3:20 minutes per km.