Running (Cadence training) 40:59 8.07 km (5:05 / km) +23m5:00 / km ahr:158 max:170
Run to the Uni for the Wessex training. Used the Viennese waltzes again to train cadence - it looks like they aren't strict tempo because instead of 180 cadence average I got 170 - need to see what I can do with that over the weekend.
It was pissing down hard and quite a bit of wind too, so full in (supposedly) waterproof clothing, but was soaked through completely by the mid session. This also slowed me down so really not a bad pace considering.
Also, shoelaces came undone and some lingering shin splins back - I suspect this particular shoe (Asics gel-Trail Lahar) is a problematic one. GTX also meant it kept the water IN once the socks got soaked so some blisters etc - I suspect the shoe will get only used for short sessions in the rain from now on.
Running intervals (Medium hills) 25:05 4.9 km (5:07 / km) +66m4:48 / km ahr:162 max:181
Not pushing too much given the conditions, but still gave it a go.
Pace for the intervals: 34-36-33-35s 1:14-16-16-16s 35-36-36-34s
Running (Cadence adjustment) 40:52 7.55 km (5:25 / km) +17m5:21 / km ahr:154 max:166