Running1:17:50 18.02 km (4:19 / km) +449m3:50 / km ahr:154 max:179 shoes: Saucony support
6x1mile (2min) Round my hilly road tempo loop. Had to take an extra minute sit down after rep 3 as the hill killed me. Then struggled round the warm down. Legs bit tired but session done
Running42:26 8.93 km (4:45 / km) +43m4:38 / km ahr:151 max:175 shoes: Saucony support
11 AM
Running1:10 [5] 0.4 km (2:55 / km) +9m2:37 / km
400M Hurdles.
Great fun even won a sprint finish smashing the last 100m the last hurdles were hard to get over
2 PM
Drills35:00 2.0 km (17:30 / km) ahr:122 max:137
Running9:11 3.01 km (3:03 / km) +1m3:03 / km ahr:174 max:189
3k
Had low expectations after some poor times in k reps and didn't go with the stupid pace early on. Settled in then reeled in Will and went past about 800 to go. Nothing special but happy with it
Running12:38 2.57 km (4:56 / km) +2m4:54 / km ahr:137 max:143 shoes: Saucony support
4 PM
Running59 [5] 0.4 km (2:27 / km)
Last leg of 4x400. This felt so slow but a solid 3:51 for the ShUOC team.