RUNNING warm up/down 13:34 [3] 2.6 km (5:13 / km)
shoes: ions 8 rocklike 2nd pair
RUNNING intervals 10:54 [4] 2.6 km (4:12 / km) +14m 4:05 / km
ahr:170 max:189 shoes: ions 8 rocklike 2nd pair
Pylon intervals along th road. 8 sets of 30/40 seconds. Wasn't lookin at pace as I was doing it cos I was looking at the hr screen instead. First one was at 3.40s then gradually got faster and the middle one was about 3.10s so happy with that. Felt my quads but sore at the end probably cramp so stopped and turned round
RUNNING warm up/down 12:30 [3] 2.4 km (5:12 / km)
ahr:157 max:164 shoes: ions 8 rocklike 2nd pair
Finished my intervals 3km from home so faced a long slog home. turnes round into probably the strongest headwind I've ran in felt like 100mph. Didn't have a top off and Hr was just like nope. After 4 or 5 minutes rain started coming down right into me and so abandoned all hope of a gentle warm down. Tried to sprint home but leg was sore. Then the rain started properly coming and it was getting even windier. Turned into hail and didn't have a shirt on of course so felt like I was getting stabbed. Hoped a neighbour or someone would drive past but I only have one neighbour so it obviously wasn't happening. This guy in a van came past and asked if I was ok and I didn't care if it was jimmy in there or whatever I had to get in. Turned out it was a mad South African guy exploring Argyll. his mad van had heating and reggae music blasting what a hero. Drove me back home the last k
SWIMMING 15:00 [5]
Mad sea swim in like 20ft waves