Progression run with TP at her paces. 3k@PE (15:16/15:21), 2k@MP (8:52/8:50), 1k@LT (4:02), 1k@10k (3:51). Felt easy and TP did well even when pace got much faster for final 2k. Cold but still and dry. Hopefully same for next Sunday's race day.
Roughly 50/50 terrain/tarmac. Convoluted route but served purpose and negligible covering same ground. Woods in mess due to forestry work. Several flooded sections along woodland edge of dunes. Knee deep in parts. Cold. Buzzard same place as last time.
Shorrocks area. Lap button pressed at large flooded area coast side of caravan site. Very windy. Good chats with Alan (6th form college governor), a scout leader and Chris (NNR Warden).
7 PM
Running warm up/down 31:58 [2] 4.67 km (6:51 / km)
With TP.
Running intervals 2:21 [5] 0.7 km (3:21 / km)
With TP. Very windy so just did 1 of the planned 700m efforts but very fast (2:21).
Running warm up/down 14:42 [2] 2.67 km (5:30 / km)
With TP.
Running intervals 13:23 [4] 2.79 km (4:48 / km)
With TP. 3x540m with 560m jog recovery. 2.01/1.58/1.53. Very windy so did this rather than 5k at TP's LT. Also she'd worked hard at Northern xc and during Sunday's long run.
7 PM
Running warm up/down 16:35 [2] 2.82 km (5:53 / km)
Club run. 1st lap with group, varied 2nd so just with TP. Included road loops at end, 800m effort in there too.
12 PM
Running1:09:15 [3] 10.87 km (6:22 / km)
With JP at R5k. 5.07km warm up in 32:00 then 4x540m at JP hard pace from 4.4km post. 2:23, 2:33, 2:36, 2:33. Wind in face until turn then wind behind. 500m jog recovery between each effort. 2.17km cool down in 15:12.