Running37:54 7.6 km (4:59 / km) +20m4:55 / km ahr:129 max:166 shoes: Black Run Fast
With 8 strides. Pushed this back to lunchtime to have some more sleep this morning.
Running1:08:13 19.02 km (3:35 / km) ahr:148 max:173 shoes: Black Run Fast
45 minutes tempo around the St Andrews university playing fields split into in 3 progressive blocks of 8 mins, 4 mins, 3 mins. Average paces of 3:18, 3:12, 3:07, 3:18, 3:11, 3:05, 3:16, 3:09, 3:05 although the GPS pace did wander a bit around the corners.. Felt better and better as the session went on.
Warm up 3 x (Band high knee x 10, Band overhead press x 10) 3 x (Deadlift x 8 @ 25 kg+band, Double leg hops x 20) 3 x (Split squat x 10 e/s @ 20 kg, Bent over row x 10 @ 20 kg) 3 x (Knee through x 10 e/s, Side plank with dip x 10 e/s)
Running1:10:34 16.14 km (4:22 / km) +152m4:11 / km ahr:118 max:138 shoes: Grey Ride
Easy on the roads - still feeling a bit tired from the driving on the weekend (and during the week as I've been back in Kingsbarns this week). Legs feel ok but I'm quite sleepy.
Warm up 3 x (Band abduction x 10, Band frontal raise x 10) 3 x (Front squat @ 25 kg x 8, Counter movement jump x 6) 3 x (DB SL reverse deadlift @ 15 kg e/s x 8, DB shoulder press @ 15 kg x 10) 3 x (Bicycle crunches x 10 e/s, SL bridge x 10 e/s)
Running50:58 11.68 km (4:22 / km) +81m4:13 / km ahr:116 max:131 shoes: Grey Ride
Legs actually feeling quite good after the weekend - a bit tired though.