didn't feel very lively warming up.
1.25, 1km, steady, 1km, 1.25
5:00, 3:42, - , 3:41, 4:45
the only concellation on the first rep (4 minutes per km !) was that as well as me going nowhere my heart rate was going nowhere either.
The rest were still shockingly poor.
just keep going
Pentlands, secret sides and valleys. off path. Flotterdtone. Up Turnhouse via the north top, off the south flank dropping to the wall corner. Up Carnethy from the west, off SW and into the valley, up Scald law via the east burn valley. down to the coll and down to Kips woods, then across to SB coll, then down the Silverburn valley. Back along the southern hill foots.
9:40 late again.
set off in good taime and got caught by the 9:30s going up Gilmerton Brae, so thought all was well. Got to Dalkeith, a big bunch arrived and they didn't look like 9:40 but some one shouted fast group and off I went, and they all just dawdled, another couple of blokes were going a bit faster, though not that fast so off we went. Head wind with me doing most of the work. Finally one of them dropped off. Saw a bunch way ahead on the DC to Longniddry and hauled them in - very confused. Caught them and they snapped out of their pace and came with us. One of them was a guy from work who eventually mentioned that the ride now left from Gilmeton Morrisons at 9:40...., which explains the last couple of weeks.
Decent ride at as much pace as I could handle really, settled at around 145bpm