Running on Paths long 2:10:45 26.42 km (4:57 / km) +153m4:49 / km shoes: NB M890 Greenish
Got in my weekend long run. Started by heading over to Whilton, down to the canal, feeling good for the first section. Followed the canal all the way along, past LB wharf,and followed the main route to until the Braunston tunnel, followed the footpath and around and back on to canal. Straight into Braunston, nearly got bitten by a dog. At the next junction took a right, path deteriorated a little at this point. Decided I could follow a disused railway straight, big mistake, spent ages crawling through Hawthorne bushes for a couple of k.
Started feeling good and going quicker than expected, so decided to try and hold it, kept the pace fairly high until the half marathon point, then chilled/ crawled the rest.
Running Road29:39 5.6 km (5:18 / km) +42m5:06 / km ahr:145 max:158 shoes: NB M890 Blue
Slow morning recovery run. Down the Whilton road, up to the long copse and back through Little Brington. Needed to do something light to try and stop the DOMS from yesterday kicking in.
Running on Paths23:26 4.41 km (5:19 / km) +26m5:09 / km ahr:145 max:162 shoes: NB M890 Greenish
Joined Willy and some of the Northants guys for some intervals. The warm up ended up being a bit quicker than I expected but felt good, although I could feel the hamstrings after the session yesterday.
The Track42:34 7.15 km (5:57 / km) ahr:155 max:189 shoes: NB M890 Greenish
First time on the track for a while, got schooled on the intervals. Tailored the session slightly as I started dying. 4x 1km 2mins recovery dropped to 800m for 2nd and 3rd, 600m for 4th. (3,01, 2.28, 2.30, 1.56) 4x 400m 2mins recovery. (66, 64, 69, 72) 2x 200m lots of recovery. (32, 32)
All hard work, felt quicker than expected but dropped off the pace very quickly, legs were seriously struggling on the final 4. Feeling a lot better on the 200s after a decent chunk of rest.
Running on Paths warm up/down 15:02 2.95 km (5:05 / km) +6m5:02 / km ahr:155 max:162 shoes: NB M890 Greenish
A few laps of the ark near by. Legs were struggling.
Running on Paths38:13 7.27 km (5:16 / km) +67m5:02 / km ahr:146 max:159 shoes: NB M890 Greenish
A loop in the firs with Willy before core, change the loop up and ended up heading towards Duston and around an open area, before heading up a bridleway and up to the golf course. Feeling a little heavy but kept it chilled.
Core/ Strength1:18:52 1.64 km (48:12 / km) +81m38:40 / km ahr:122 max:163 shoes: inov8 F-lite 230 Red
Club core session. Hard work as always, lot of ab focus sessions.