Off-road running intervals 29:18 [5] 7.2 km (4:04 / km) ahr:180 max:190 shoes: Asics 2140 (ii)
6x 1km reps off 90s in a field in S Norwood country park.
Really pushed hard - too hard actually on the first couple before I'd fully realised that the rough ground and incline over the second half of the lap meant you needed to save a bit of extra energy.
Times fizzled out a bit as a result but didn't mind too much as overall I worked really hard.
3.29, 3.30, 3.37, 3.39, 3.47, 3.46
Road running warm up/down 40:07 5.3 km (7:34 / km) shoes: Asics 2140 (ii)
Warm-up and -down with Em, including 5 mins of drills.
Had planned to do some reps this morning, but by last night was starting to feel run down and my left calf is not quite right. Now very glad I did rest, as I'm feeling better for it.
Road running1:18:33 [2] 16.2 km (4:51 / km) shoes: Asics 2140 (ii)
ITW
Easy recovery pace. Felt good overall despite slightly heavy legs from last few days.
Still needing to be careful with l. calf - should try not to run back-to-back sessions for the time being.
Road running28:40 [4] 7.1 km (4:02 / km) ahr:180 shoes: Asics 2140 (ii)
Reasonably pacey, q. hilly club run around Beckenham. After warm-up we took it in turns to push the pace, with me taking the lead through the middle stretch. Feeling good.
Road running warm up/down 24:00 5.0 km (4:48 / km) shoes: Asics 2140 (ii)