Running24:21 5.02 km (4:51 / km) +35m4:41 / km ahr:110 max:122
Morning jog and a few circuit type exercises afterwards.
I've decided against running the British Champs 5000m this weekend. My main goal is WOC and I think the negatives of racing this weekend outweigh the positives in relation to this goal. Given that I'm away next week for work, I've been away a lot recently and I've achieved my main goal for the track season already, the prospect of travelling another 14-15 hours for another race isn't all that enticing. I'd rather get my head down and keep focused on the main goal. It would have been a very cool race to do, and it is still on the bucket list, but I think this is the right call.
Running32:45  6.98 km (4:41 / km) +77m4:27 / km
Legs a bit better today.
Running27:21 5.05 km (5:25 / km) +23m5:18 / km ahr:108 max:128
Running19:32 4.33 km (4:31 / km) ahr:134 max:165
Wanted to do something a bit more than jogging but didn't want to push it so went to the track and joined in with the bare minimum. 10 x 200 (200 jog) - all in 31/32s. Legs did not want to go any faster, still a bit tired.
Running9:49 2.0 km (4:55 / km) +4m4:52 / km ahr:113 max:123