Running10:54 [2] 2.32 km (4:43 / km) +4m4:40 / km shoes: Adidas Adios 3
Drills9:23 [1] 1.43 km (6:33 / km) +1m6:31 / km shoes: Adidas Adios 3
Running10:30 [4] 3.09 km (3:24 / km) +1m3:23 / km
3k Steeplechase BAL qualifier
Never done it before. But turns out it ain't that hard and I do love jumping all gates and stiles at home so really enjoyed this and was near the front early. Was a long way ahead of other B string runners so cruised round saving a bit for the 5k. Definitely want to do this again and get into the 9's
Running14:28 [2] 3.02 km (4:47 / km) +11m4:42 / km shoes: Adidas Adios 3
Drills3:33 [1] 0.48 km (7:21 / km) shoes: Adidas Adios 3
Running16:24 5.1 km (3:13 / km) +4m3:12 / km
5k
Had an hours break still a little bit tired but looking for a good race. Unfortunately the field. A couple of guys went sub 15 and I ended up running a lot solo but pushed on and fairly happy with the time.
Running2:24 [2] 0.52 km (4:39 / km) +2m4:34 / km shoes: Adidas Adios 3
Running1:00 [5] 0.4 km (2:30 / km)
4x400m
Got told I was doing this whilst lying collapsed after the 5k and told I had 15min until it.
I ran 2nd with another endurance runner first so went out at the back and dropped further back. A new pb of 60.5 though. Then collapsed. Tough day but great fun.
Team didnt get near qualifying as only had 10 athletes due to dropouts so everyone competed too much and tired badly.
Running7:04 [2] 1.54 km (4:36 / km) +9m4:28 / km shoes: Adidas Adios 3
Running11:54 2.87 km (4:09 / km) ahr:130 max:147 shoes: Adidas Adios 3
Down to station
12 PM
Running58:00 12.5 km (4:38 / km) +110m4:27 / km weight:60.7kg shoes: Adidas Adios 3
Physiological testing.
Includes WU and WD
Progression so start at 13km/h then increase by 1km/h every 3min. Made it to running for 95sec at 20km/h. Pretty gutted not to run a 3min/km at the end but was seriously struggling.