Running31:00 6.46 km (4:48 / km) +68m4:34 / km ahr:128 max:164
Running32:00 6.1 km (5:15 / km) +16m5:11 / km ahr:114 max:157
Running race 14:31 5.0 km (2:54 / km) ahr:171 max:185
Scottish 5km champs at silverknowe. Arrived to the sight of kite surfers so I knew it was not going to be a super fast day.. The course was 1.6km into the wind, 2.5 with the wind and then the rest back into the wind..
Torn between wanting to stay sheltered and claustrophobia in the pack at the start so after about 300m I took on the lead.. I sort of hoped someone would take turns but this never really materialised. It was a slow and tough first k but got to the turnaround in good nick and upped the pace. The whole way with the wind felt pretty comfortable (very wind assisted!) and I managed to get a decent gap. The last 800m was thoroughly unpleasant back into the wind but happy to take the win.
3.05, 2.54, 2.46, 2.46, 3.00 (14.31)
Running20:45 5.0 km (4:09 / km) +4m4:08 / km ahr:133 max:165
Finished, had a bit of a chill and then did two relaxed k's (with the wind) off 2 mins with Jonny. My legs actually felt pretty good after doing these..
Running42:57 8.82 km (4:52 / km) +90m4:38 / km ahr:124 max:163
3 Weeks to Highgate, 9 weeks to WOC.
Plan is for 80 miles this week and next (and last week but I got a bit over keen) before bringing it down before Highgate. Then back up to 80-85 in the run up to WOC with a focus on being fresh for the sessions. Now that I can train on a map in Dundee I will get a technical session in once per week, prioritising these more the closer WOC gets.