4 PM
Running warm up/down 20:00 [3] 3.2 km (6:15 / km) +70m 5:38 / km
ahr:150 shoes: Inov-8 X-Talons
Jog down to Endcliffe and and back
S and C 7:00 [3] 0.5 km (14:00 / km)
ahr:120
A couple of drills before the session
Running intervals (Threshold) 30:00 [4] 5.4 km (5:33 / km)
ahr:187 max:193 shoes: Inov-8 X-Talons
Was meant to be at threshold pace and leg turnover was fine at the pace but heartrate was just sky high managed to stick with Crickmore so was feeling pretty motivated.
12.09
3mins recovery
4*600m with 90secd recovery (was meant to be 5 but took a breather after 3 as I didn't want to over do it too soon after illness) felt pretty good on the first three keeping equal with Jonny but again heartrate was sky high hit 193!! So took one off then joined Jonny on the last one which he pulled away from me slightly
2.12
2.18
2.20
Gap
2.20
Pretty pleased with the session as it's my first run in nearly two weeks and got some good training in and some confidence for the season. Also I might enquire about doing some more XC next year as it is good training