Running56:49 10.9 km (5:13 / km) +85m5:01 / km ahr:141 max:168 (sick)shoes: Brooks Trace 1
Aborted SLR - wasn't feeling quite right for this. Legs and chest were good but I just felt tired and sweaty so bailed home.
Have now pretty much come down with a good old cold. Not particularly surprising but it does actually force me to take a proper rest and allow the body some time to relax. London was a lot of late nights and I had an awful night on the sleeper so it's to be expected. Obviously, want to be good to go by the weekend so just preserving till then
Running11:14 2.25 km (4:59 / km) ahr:153 max:164 shoes: Brooks Trace 1
WU
Running16:23 4.95 km (3:19 / km) +65m3:06 / km ahr:180 max:195 shoes: Brooks Trace 1
Couldn't possibly miss the first Falkirk parkrun since before covid so rolled off the sleeper train and straight out onto this. Decided to take it out along the flat at 3:20s and see who came with. From 800m in it was just me and another guy at the front. The cheeky bugger tried to burn me at the top of the hill - no chance mate. I waited and then kicked him twice on the proper hill to get away for good. Meant I had to try a little harder than I would have liked but there are few things in life sweeter than a parkrun dub
Running3:24 0.53 km (6:28 / km) +2m6:20 / km ahr:140 max:178 shoes: Brooks Trace 1
in between shuffle
Running10:09 2.71 km (3:45 / km) +2m3:44 / km ahr:155 max:181 shoes: Brooks Trace 1
Ints - 3,3,1 Was planning 3 3s but the quality wasn't quite there so shortened the last one
Running11:32 2.07 km (5:35 / km) ahr:135 max:143 shoes: Brooks Trace 1
WD
5 PM
Running28:51 5.88 km (4:54 / km) +37m4:45 / km ahr:135 max:159 shoes: Brooks Trace 1
Running1:11:35 14.02 km (5:06 / km) +131m4:53 / km ahr:139 max:167 shoes: Brooks Trace 1
Another, better-informed loop around horsenden - not much to report really. Back home on the sleeper tonight in time for actual real life Parkrun tomorrow which is outrageously exciting
Running19:29 4.02 km (4:51 / km) ahr:141 max:169 shoes: Brooks Trace 1
WU
Running36:11 9.79 km (3:42 / km) ahr:171 max:187 shoes: Brooks Trace 1
Canal ints (just not my usual canal!) 6k T at 3:29s (3mins active recovery), 2x2(1), 2x1(1), 2x30secs(1) Always find this is a good sesh to do if I haven’t seshed for a while so this it was. Felt good on the tempo and kept a very even pace the whole way. Problem was the London heat/mugginess was seriously showing itself so I was sweating buckets from about 2k in. The shorter reps weren’t the fastest for the most part but that’s no problem considering I have done absolutely no short rep speed work since I left cam. All in all a good sesh banked right there
Running23:58 4.23 km (5:40 / km) +19m5:33 / km ahr:145 max:152 shoes: Brooks Trace 1
Running1:09:26 13.68 km (5:04 / km) +141m4:50 / km ahr:143 max:169 shoes: Brooks Trace 1
A surprisingly good run round Ealing in nw london. Found some really nice trails and a footgolf course which was fun. Bit of stinging nettles but we survived