Swansea Bay Parkrun.
Josh Griffith's took the record off me a few weeks ago (with 14.42) and so I wanted a go at getting it back. Wasn't sure this was going to be possible so I prepared a bit better than I normally do for parkrun (I got up and had a proper breakfast first). Jonny Tobin and a good group of Swansea Harriers down and Jonny took the pace on the first k. We were together then until about 3km and then I started to get a gap. Felt good and was working hard all the way in. Happy with that.
I think I can stop caveating my fitness with 'but I've been injured' now.
Back Squat x 5 - 50, 70, 70, 70
DB bent over row x 10 - 9, 9, 9, 9
Straight Leg Deadlift x 5 - 50, 50, 50, 50
DB Shoulder Press x 10 - 9, 9, 9, 9
{60s Plank, 45s Side Plank L+R, 30s SL Bridge L+R - 6kg, 10 x Arabesque L+R 6kg, 10 x SL box jumps L+R} x2
5 PM
Running30:51 6.15 km (5:01 / km) +20m4:56 / km ahr:115 max:150
Running28:12 6.36 km (4:26 / km) ahr:159 max:183
Track closed for the next 18 months so group has moved onto the roads. 12 x ~500m with about 60s recovery, running as a parlauf. Hard session as me and Jamie were starting together and this made it difficult not to race.
7 PM
Running34:20 6.42 km (5:21 / km) +89m5:00 / km ahr:121 max:139