Running30:03 5.74 km (5:14 / km) +100m4:49 / km ahr:127 max:165
Running race 15:34 5.0 km (3:07 / km) +102m2:50 / km ahr:174 max:185
Parkrun.
James turned up so I knew it would be a bit of a battle. Got a bit of a gap off the hill at about 3km. Just nipped under the old Robbie Simpson/Andy Douglas shared record with James not far behind. I last ran this in July, a week before World Unis and I ran 15.52.
Running1:00:48 12.53 km (4:51 / km) +39m4:47 / km ahr:121 max:137
Running3:36 0.82 km (4:24 / km) +1m4:22 / km ahr:124 max:143
Running35:33 5.9 km (6:02 / km) +91m5:36 / km ahr:117 max:141
Running27:48 6.43 km (4:20 / km) ahr:149 max:189
Day of data collection and felt like shit tonight. Not ill but just tired. Not helping that the the cuts on my ankle from the ankle tape have started to hurt much more than yesterday. A good smearing of Savlon will hopefully do the trick. Still the times were OK.
5 x 1200 (2 min)
First 800 in 10km pace then pick up. Struggling to pick up on the third so dropped the pace to salvage a decent pick up.