4 PM
Running warm up/down (Trail/road) 10:20 [3]
(sick) shoes: Inov8 X-Talon 212 (3)
Had been feeling a bit tired and achey in the legs today but because the JK individual stuff isn't much of a focus I thought I'd see how some hill sprints would go.
I'd decided to get into some hill sessions after Edale anyway.
Parked in Helsby at the Eastern end. Took the path (which turns out to be part of the North Cheshire Way and Longster Trail), mini error of path running and minor roads to Woodhouse Hill (Frodsham Hill) and then up the steep path. Plenty of snow on the hillside but the path was thawed.
Running warm up/down (Trail, drills) 2:30 [3]
shoes: Inov8 X-Talon 212 (3)
On a snow covered path on a shelf of Woodhouse Hill that I had all to myself.
Drill, jog, stride and walk.
Butt kicks and high knees.
Running hills (Sprints) 2:30 [5]
shoes: Inov8 X-Talon 212 (3)
Went for a steep-ish section of the path (?30%) up Woodhouse Hill that had minimal steps and dry-ish runnable ground.
Was looking for 10-ish second sprints so moved my starting point a bit higher after the first one of:
13.8
11.5
12.6
11.5
11.0
11.0 (few flakes of snow during the session at about this time)
10.5
10.9
11.0
10.4
Took 75s rests between which allowed the breathing to almost return to normal.
Decided to say 15s of 5/5 intensity for each which adds up to the 2:30.
Wasn't feeling much muscular fatigue after this. More next time.
Running warm up/down (Trail/road) 10:10 [3]
shoes: Inov8 X-Talon 212 (3)
To the very top, which involved running up some snow-covered hillside. Found a trail of foot-prints along the top but no apparent earthworks for the hillfort marked on the OS map. Ran along the snow path for a minute (almost getting to the Sandstone Trail) before dropping down through the wooded hillside in some snow (maybe 4 inches deep) to get back onto the shelf.
Back to the car feeling none the worse for wear really.
Glutes, hammies and calves had all been grumbling today but felt alright in the, admittedly small, session.
Just the odd phlegmy cough now.