Driving distance measuring at Royal Mid Surrey Golf Club. Lots of standing in the sun, lots of snacking on rubbish food. My possible training hour was between 6 and 7am and I missed it both days.
Running32:34 5.33 km (6:06 / km) +32m5:56 / km ahr:126 max:152
Running14:39 4.59 km (3:12 / km) +35m3:04 / km ahr:176 max:187
St Andrews (not even nearly) 5km.
Back to back hard sessions. Plan was to run this at a hard tempo. Felt quite good at 3.1X's but legs did not want to go any faster. I let the pace slip a bit on the 3rd km, not helped by the wind which was gusting around, but got a good hard run out of it. I can still take this as a PB right?
Running49:04 9.74 km (5:02 / km) +23m4:59 / km ahr:132 max:140
Running3:35 0.83 km (4:17 / km) ahr:146 max:176
Hmm, there's no timetable on this stop. I'll just jog down to the last one and see when the bus is arriving..
** Jogs 400m from bus stop**
Wait a minute, is that my bus coming?
** Turns and sprints 400m back to bus stop while waving manically at the bus driver **
Running6:20 0.99 km (6:25 / km) +23m5:45 / km ahr:128 max:139
Running5:05 0.95 km (5:21 / km) +23m4:46 / km ahr:131 max:144
Running41:20 7.16 km (5:46 / km) +68m5:31 / km ahr:132 max:161
Long warm up because despite saying that it would start at 6.15 it still started at 6.30 as usual.
Running21:44 4.81 km (4:31 / km) +1m4:31 / km ahr:165 max:188
First attempt at a full flat session. 5-6 x 800m (90s)
2.13, 2.17, 2.22, 2.21, 2.22, 72(400)
First one I tucked in behind James (who was running 600s) and was feeling ok, a bit too fast maybe. We went through 400 in 65 which I knew was unsustainable. I eased up a bit on the second lap but didn't learn my lesson as the next rep I did exactly the same. Thus my legs were gone after 2 reps and I struggled a lot for the rest of the session. Went for a 6th but my legs turned to treacle so stopped after 400 (looking at it we also only had 75 after the 5th).
Running30:41 5.58 km (5:30 / km) +38m5:19 / km ahr:132 max:146