Na m8. The fire was not ignited today. Hanging out my arse #ProjectKR2k16
Running20:00 [2] 4.0 km (5:00 / km)
Class day out, nearly didn't get out of bed for this but so glad I did, sweet day and good chat all around! Signs i'm coming into some good form now from last weeks sessions: Hills,Phys testing and Sprintervals. probs not the best idea to have a big night out yesterday but was class.
Excited for Black Combe! will be the longest running race I've done before so should be a good challenge :)
Orienteering8:34 2.39 km (3:35 / km) +13m3:30 / km ahr:169 max:186
4 x 0.6km (straight line) Sprintervals: Mass start, 10s trains, Mass start, individual.
Great session with the boys, underestimated how flat out this would be!
Running2:33 0.4 km (6:22 / km) +4m6:04 / km ahr:140 max:145
Running11:16 2.3 km (4:54 / km) +11m4:47 / km ahr:158 max:181
3 x 400m
2 x 200m
Meant to be 4 x 400m but I really have forgotten how to pace these sessions and bonked unbelievably bad and died so did an extra 200m at the end to make up for it. Forgot to start watch to start with, so just banged in some similar numbers compared to the other lads
Running39:36 7.17 km (5:31 / km) +45m5:21 / km ahr:147 max:168
Running1:00:00 [3] 12.0 km (5:00 / km) ahr:170 max:192 slept:7.0 weight:61.5kg
WU/WD
Phys testing. 2:35 longer than last time. Felt like I pussied out a bit early though as soon as my form dropped I was just like Na. Never seem to have the willpower to really suffer on these tests.
Considerably better though and good stepping stone. VO2 max higher and lactate graph has shifted. Now can get a nice fresh set of training zones :)
Finger was absolutely mutilated by the guy taking my blood today. Never had it bruise up so quickly lol.
Note
Nailed it to the train station, only to find that the pre JK weekend had been cancelled literally just as I was about to step on the train. So change of plan now with Sprintervals and some easy running tomorrow and then SOL 1 on Sunday which should be a good race.
Running1:31:56 16.92 km (5:26 / km) +402m4:51 / km ahr:141 max:170
Long run with the lads. Shredding on the golf course with some parkour thrown in. Good fun and nice chilled pace. Legs tired, easy tomorrow before phys testing on Friday and then weekend in the Dales.