easy trot over the crags and to the Pleasance.
Cycle machine - slowly warmed up to 35kph after about 10 - 12 mins ave 32.2kph
jog home.
legs tired after a day off but refreshed after getting just alittle bit of a work out on the bike.
more of the Seat
up DVD then Dassies both up the north face, then a final trip up the north face.
Feeling quite good after having felt dog tired Wednesday and Thursday
Royal Terrace 1:39
Blackford Hill nf 7 times. calm crisp and moonlit.
15kg
a bit slow up - and definitely tiring/slowing on the last couple. gentle "jog" down to increase descent effort.
Meadows
400m, 30 sec, 400m, 30 sec, 400m 2 min - 4 sets
splits mostly 1:16 to 1:19
hr at end of recovery higher by the end (around 152 vs around 130 -140 at the beginning).
comfortable session