warming up with kelly then 2 triple jumps, didn't get time to do third as had to go and run 3k...
jumped 8.21 and 8.24. can't remember what i jumped 2 years ago but they were only my9th and 10th jumps ever (including practices!) so not too bad :)
Running race (3k) 11:40 [5] 3.0 km (3:53 / km)
not my best race ever! just fitted it in between rain showers but track was quite wet and windy. most of the girls running were significantly faster than me and i made the mistake of setting off too quick behind them.
splits were (400 at start then 200s). 85,44,47,45,47,46,47,48,48,48,49,49,48,45
first 4 laps felt ok, but then legs got heavy and died a bit. don't think yesterdays run or this mornings walk up win hill in the rain helped.. know i can go faster!
RPE: 9
middle's birthday run. no other girls there and i made the mistake of running with the boys and having to try keep up! fun though and just missed being chastaised by angry land owner :)
RPE: 7
Warm up down to rivelin then 20 x {30s hard, 30s cruise} up the bottom of the valley. then warm down up the coppice track and back through bole hill. slightly longer warm down than i'd intended!
good session though, but found it difficult to decide speed on the cruise sections
RPE: 8
got half way to the gym and realised i'd left the paper i'm writing at home... so by the time i'd gone back and got it, i only had 15 mins left, doh. nice to stretch out and relax in the pool.
RPE: 3
Running intervals 52:00
really really tough session tonight. wasn't sure if i would finish it part way through but managed to get to the end :)
2 x { 4 mins hard (2 laps of outside) then 15s then 300m as fast as poss}
did the 300s in 1 min. very dizzy by the end.
then 8 x 200m in trilauf. after the third one i was seeing black stars, but discovered that sitting down between each rep eased the dizziness.