Running42:20 [4] 10.58 km (4:00 / km) shoes: Kinvara 10s
Track 10T @3:25s 10*600 (90s) Hitting between 1:55-47s, generally getting quicker as they went on. Pretty smooth feels. Severe legma though from Thursday
Running warm up/down 19:00 [1] 4.0 km (4:45 / km) shoes: Kinvara 10s
Running2:22:39 [1] 22.26 km (6:25 / km) +1074m5:10 / km shoes: Salomon Speedcross
Highly uncharacteristic thursday morning for me. Home from Nine Mile Burn for Spuds birthday, also with Spender. Glorious day out, survived pretty well despite some nipple damage and a crinkled insole. Quote of the run: "There's nothing funnier than a famine" (Spenny)
41.5km +380m Very easy along the cycle lanes with Sam. Fair bit of faff but achieved about 80% cyclepath which was a great relief in the school run hour.
5 PM
Cycling1:21:59 [1]
35.9km +380m 15 minute snack break at home, then out for another 80 mins with Fiona, this time a bit faster and on roads. Great to see Duddingston low road back in business!
Running21:11 [4] 6.01 km (3:32 / km) shoes: Kinvara 10s
Half a hounds session - 1km, 2km, 2km, 1km progression. Felt better than expected in this while hitting the target paces, so ended up finishing wanting more, but stuck to the plan anyway to save the shin.
3:43, 34, 35, 29, 30, 20
Running warm up/down 23:30 5.4 km (4:21 / km) shoes: Kinvara 10s
Inc. 6 x ~100m strides. Sam pointed out on the first rep that I seemed to be "working hard", which is a very easy way to get mashed up on the remaining 5.