Running warm up/down 10:41 [2] 1.54 km (6:56 / km) +56m5:52 / km
warm up and drills
Running hills 28:24 [4] 4.13 km (6:53 / km) +105m6:06 / km
Just about to leave house and the rain started again :( delayed a bit and it wasn't too bad while we were out. 6 x 1:30mins (3min rest) had a bit extra rest on the 1st two as we had some trouble with the watch. Haven't done these longer hills for a bit and the last 30s were quite hard.
Running1:00:57 [3] 9.28 km (6:34 / km) +246m5:48 / km
Nice longish run on smallish tracks up via blue lake to hanging stone and across to below highclif. Started chucking it down about 5mins in for most of the time though.
Running warm up/down (track threshold) 7:32 [2] 1.04 km (7:15 / km)
warm up and drills
Running intervals (track threshold) 30:19 [5] 5.36 km (5:39 / km)
Haven't done this session in a while and added 200m on each end so found it quite tough relearning it. 1800m on 26s per 100m (2min rest) 6 x 40s sprints (1:20 rest) 1800m on 26s per 100m
Running warm up/down (track threshold) 4:24 [1] 0.82 km (5:22 / km)