Running31:36 6.64 km (4:46 / km) ahr:135 max:153 shoes: Brooks Trace 1 #2
Sunny shake.
9 AM
Running21:53 4.47 km (4:54 / km) +30m4:44 / km ahr:137 max:152 shoes: Brooks Trace 1 #2
WU
Running40:38 [4] 8.78 km (4:38 / km) +25m4:34 / km ahr:144 max:162 shoes: Brooks Trace 1 #2
Churchill sesh 2 lap tempo(3min), 2x6x400(90) (3min between sets) Now this is what we call a session. Took the tempo at 3:10s to just sit back and watch the carnage unfold in front of me - thoroughly enjoyable. Huge group of lads out which was awesome for the 400s - awesome to be sitting in 14th and going through in 64secs. Paces were nice and consistent for all of them. Felt good throughout and really went for it on the last rep with a 60 dead. Had to go up the inside which is obviously reprehensible but it really all was in the interests of emptying the tank, as one should do.
Running28:21 5.01 km (5:40 / km) +23m5:32 / km ahr:133 max:156 shoes: Brooks Trace 1 #2
Running11:35 2.27 km (5:07 / km) +3m5:04 / km ahr:134 max:141 shoes: Brooks Trace 1 #2
To the gym. Fresh.
7 AM
Strength and Conditioning 1:00:00 [0]
Good numbers today.
8 AM
Running1:01:16 15.17 km (4:02 / km) ahr:151 max:182 shoes: Brooks Trace 1 #2
Post-gym tempo with maia, rennie and miguel. Short WU then 11.25k at 3:44m/km round west cam. Chat was solid and felt very comfortable throughout. Not really fast enough to be a proper tempo but that’s fine - good work done.
Running39:02 8.22 km (4:45 / km) +3m4:44 / km ahr:136 max:151 shoes: Brooks Trace 1 #2
Sunny shake.
Strength and Conditioning 25:00 [0]
6 PM
Running26:51 5.66 km (4:45 / km) ahr:139 max:154 shoes: Brooks Trace 1 #2
WU. Far too quick round west cam. Ridiculous stuff.
Running20:09 [4] 4.19 km (4:49 / km) +4m4:47 / km ahr:143 max:170 shoes: Brooks Hyperion
Track sesh 1000,800,600,400,200 (3mins rest between each) Another pure speed sesh which did illicit some grumbles from myself but was in a huge pack and felt good so off we go. I believe I may have got a 1k, 800 and 200 PB in this sesh which I don’t know if that’s more cool or reflective of limited track sessions. After the 600 it was basically a sprint so put the foot down for the last couple. Haven’t run that fast in a very long time which was a bit of a shock but we got on okay. Splits were 2:46, 2:11, 1:35, 62, 27
Running28:44 5.01 km (5:44 / km) +11m5:41 / km ahr:131 max:164 shoes: Brooks Trace 1 #2
Running9:10 1.74 km (5:16 / km) ahr:129 max:139 shoes: Brooks Trace 1 #2
Back to college
Running1:07:19 [2] 14.35 km (4:42 / km) ahr:142 max:166 shoes: Brooks Trace 1 #2
Easy miles down to grantchester and beyond with rennie. Post-rain ambience this morning which was just absolutely golden. Crisp atmosphere and very peaceful - 10/10 good vibes.