Running warm up/down 18:12 4.16 km (4:22 / km) +5m4:21 / km ahr:153 max:169
wup
Running intervals 35:00 9.85 km (3:33 / km) ahr:179 max:196
5 x 3:15 hard [3:45 rec] with the aim of being about a k on, a k off (grass).
Times (well, mins per km): on/off (aiming for a 30s difference). 3:18/3:43 (25s) 3:20/3:52 (32s) 3:19/3:44 (25s) 3:21/3:54 (33s) 3:21/3:39 (18s)
Good session. Died on the last one but managed to keep the paces the same. By died I was trying to go with Jack and Oskar but just blew up on the final minute.
Still, first step in the direction of fitness, I'm excited to start getting on the winter grind.
Running21:46 3.65 km (5:58 / km) +60m5:31 / km ahr:150 max:173
4 x flat strides, jog, 3 x hill strides.
Running warm up/down 14:44 3.01 km (4:54 / km) +41m4:35 / km ahr:151 max:165
Running warm up/down 6:07 1.36 km (4:29 / km) +2m4:27 / km ahr:148 max:168
ran outta time on the wup.
Running race 52:03 4.95 km (10:30 / km) +1012m5:12 / km ahr:171 max:195
VK!!
Absolutely amazing race, started with a nice trail going through the woods, not much climb, ideal. My first two km's were a pretty good pace too. Then the wall hit, the fourth km in particular, 400m up. A boggy wet marsh, no path, over 30% in places. Losing a lot of time here, just ended up power walking most of it. HR decreased a lot and to be honest I was being a bit of a woos! Shoulda just taken the pain and tried to jog it.
Final km I lost a load more time, climb eased off and I scrambled along the ridge, climbing a lot of things, getting a wee bit cold in my vest and shorts (0 degrees, wind chill -5, hail) but almost there, again, struggled to keep my legs ticking at a decent pace, wasn't mentally up for the grind!! I think it was easy to be defensive up here rather than really go for it because I ended up queueing quite a few times to follow the ideal route around the boulders when I should have been taking my own line and fighting through the people.
Hit the top, very very cool. Grabbed a load of clothes and boosted. Freddie started about 4mins behind me and had almost caught by the top so fair play to him. Good bants, good day out. Would recommend and do again!
Running warm up/down 47:41 6.06 km (7:52 / km) +6m7:50 / km ahr:173 max:199
Back down the hill, pretty cold on top but Freddie came in close after me so didn't piss around for too long. Enjoyed this day a lot!!! Lovely views on the decent and fun watching Euzie and Will tear up the climb.