Trail/terrain running tempo 1:54:08 25.3 km (4:31 / km) +200m4:20 / km ahr:142 max:179 shoes: Triumph 6
Long run from the accommodation
Warm up followed by drills, then group run down to Rother Valley Country Park, starting comfortable pace, building up to nice tempo / threshold pace.
Bit of hard stuff thrown in at the end, then a slow warm down.
Trail/terrain running intervals 1:34:38 15.7 km (6:02 / km) +130m5:47 / km ahr:144 max:183 shoes: Adidas xc spikes
GB Squad Planning weekend in Spinkhill at an awesome boarding school.
6 times 1km xc reps off 1 minute at threshold. HR really high (was yesterday too) - normal for first sessions back though. Felt great running round beautifully manicured sports pitches with Rhodri. Couple of little climbs and lots of twisting and turning.
3.30, 3.28, 3.24, 3.24, 3.20, 3.20
Followed by 10 times 10 seconds hill sprints with good posture / driving up.