Running22:25 4.66 km (4:49 / km) +18m4:43 / km ahr:136 max:152 shoes: Saucony Guide 13 TR #2
Running11:55 3.62 km (3:17 / km) +14m3:14 / km ahr:181 max:190 shoes: Nike Zoom Rival XC
Haries XC TT - 6th.
Spudingtons got a bit of a shock doing this one haha. Sat nicely in last place on the first lap then following Tom Cunningham through the field on the second lap. Died a bit after 3km but not too horrendous. Should probs start doing some intervals now.
Running8:03 1.8 km (4:28 / km) ahr:164 max:174 shoes: Nike Zoom Rival XC
5mins jogging then started the tempo with the boys but sacked it off prettt quickly.
Running warm up/down 21:06 3.93 km (5:22 / km) +54m5:02 / km ahr:141 max:157 shoes: Saucony Guide 13 TR #2
6 PM
Running30:48 5.83 km (5:17 / km) +64m5:00 / km ahr:134 max:144 shoes: Saucony Ride iso2