Cycling 43:32 [2]
ahr:120 max:156
Cycling about.
Strength 1:17:28 [3]
ahr:112 max:153 slept:8.0
Mmm, really enjoyed this morning in the gym after the first really decent sleep of the week. Yey! Getting a little better at the high pulls, about half an half good versus rubbish but I can at least tell now without having Steve there which are rubbish.
High pull 30-32.5kg 5 x 3
OH BB Press 25-27.5kg 5 x 3
BB Bent over row 40-42.5kg 5 x 3
Pull ups -36 - 30kg 3 x 5
Glut ham raise 3 x 10 no weight - the pressure of the pads was totally wrecking my quads.
Warm up & strides 15:59 [3]
ahr:148 max:166 shoes: Integrators
Run to Blackford, took it easy as no cushioning on the tarmac with O shoes - hard work up the hill to the observatory!
Recovery 30:36 [2]
ahr:149 max:165
Recovery controls and the run home post intervals.
Intervals 19:11 [5] ****
ahr:171 max:184 spiked:6/7c slept:8.0 shoes: Integrators
Dusk orienteering intervals on Blackford doing yesterday's Fight The Night course ably planned by Hannah. Ran hard on alternate legs and recovered on the legs in between. Most of the running hard legs were uphill so it felt like I got a hills session in too. Properly dark by the end so at least I looked like less of a twat on the way back than I did on the way there! Legs tired but still going hard up the hills - will be absolutely great to ease off and focus on technique this weekend.