Set out along the coast road and once half-way along towards Roa began to warm up. Out in 43mins from home - roa back to sports centre was 34mins in largest sprocket - happy with the workout.
Run warm up/down 15:00 [3] 1.0 mi (15:00 / mi) shoes: Asics Gel Kinsei 4
Run intervals 40:00 [4] 4.0 mi (10:00 / mi) shoes: Asics Gel Kinsei 4
BCR Hill intervals up Knott Hallow to finger post - just over half a mile I believe. Did four sets with W21 Alex. Hard, sore legs, left heel pain at end - more calf stretching.
Run warm up/down 15:00 [3] 1.0 mi (15:00 / mi) shoes: Asics Gel Kinsei 4
Night Score Odds and Evens on Birkrigg.
Filthy evening as storm came through - Angus & I sat in the car waiting for the squall to pass before setting off. First 20mins ok but then another bad period of gusty horizontal rain and hail as I was getting caught in the gorse. Nearly didn't bother with any controls after the changeover but persevered to stagger round another 3. Left heel sore which I put down to referred pain from tight calf. Angus turned his ankle!
Called into school to hand in food order. Then out past Birkrigg Park, skirt Urswick and start usual loop in reverse. Good stiff westerley breeze kept the pedalling honest. Decided I needed to bike as heel sore at the weekend.
5 PM
Run45:00 [3] shoes: Asics Gel Kinsei 4
UVHS outing - along to Gill Banks, loop down Old Hall road and across under Hoad to Ford Park. Back in through Fountain Street & King Street.