Running8:08 [2] 1.66 km (4:53 / km) +3m4:51 / km shoes: x-talon 212 2
Running30:31 8.6 km (3:33 / km) +36m3:29 / km shoes: x-talon 212 2
Scottish Unis XC.
Feeling okay set off steady and was by myself lap one but then worked my way through the fast starters to a respectable position.
2 things slowing down. I was having to be pathetic on downhills and bends because of the ankle which is annoying as they are my favourite bits. Also wore x-talons for more ankle support and there were times it was a race for spikes but not too bad.
Ankle held together fairly well. I wasn't doing anything too risky though. Will be back to a diet of meadows/treadmill though mostly over the next week.
Running8:48 [2] 1.73 km (5:05 / km) +5m5:01 / km shoes: x-talon 212 2
Running22:40 5.14 km (4:25 / km) +29m4:17 / km ahr:150 max:180 shoes: Asics mileage
Loop round the campus
7 PM
S+C25:24 ahr:92 max:119
Cross Training17:17 ahr:117 max:162
Came back from station via gym. Did intense core circuit then 5x1min(30sec) on bike. Sounds pathetic but was pretty brutal and getting a load of lactate.
Running46:06 11.48 km (4:01 / km) +32m3:58 / km ahr:146 max:180 shoes: Asics mileage
At York uni for a couple of days so went to the track.
4x1630.68m (4 laps of lane 2) with 90sec recovery.
Felt okay running hard even with the bends. I was going a bit too fast and the last rep was a struggle.