Running warm up/down 15:00 [3] 2.25 km (6:40 / km) +140m 5:05 / km
ahr:131 shoes: 2010 Inov8 Roclite
Drowning in orienteering tasks so changed plans to a weekend at home. Weather too nice not to get out though so headed from home up the start of the hill and across to the bottom of the vehicle track.......
Intervals intervals 40:00 [4] 6.47 km (6:11 / km) +380m 4:47 / km
max:154 shoes: 2010 Inov8 Roclite
....where I had quite a tough session planned, 20 times 60sec hard with 60 sec jog recovery, plan was for the first ones to be steeply ascending on the track, the next ones to be fairly level but slightly ascending on the grassy track up to the summit trig, and the final ones to be leg speed ones in terrain to get me part way down the descent.
And I had failed to factor in that it was also into the wind, mainly straight into the sun so I was in danger of falling over the whole time on the rough stuff, that the grassy track has much more climb than anticipated, and that it is more a marsh than a track at present. Not to mention that the jog in between was of course also uphill so that from outset my pulse was only coming down about 10bpm during the recovery jogs.
So lucky I was looking for a tough session as I got one! Made it to the trig point with two reps to spare, so did at least get a couple of downhill reps in through the tussocks at the end.
Running 24:26 [2] 3.64 km (6:43 / km)
ahr:113 shoes: 2010 Inov8 Roclite
And back home nice and easy through the terrain and down the track from the quarry.