Off-road running warm up/down 27:00 [2] 5.0 km (5:24 / km) slept:6.5 shoes: Brooks ST 5 Racers
Before and after the Parkrun (3/2K).
9 AM
Off-road running race 18:06 [5] 5.0 km (3:37 / km) shoes: Brooks ST 5 Racers
Milton Parkrun - 5th. Pretty pleased with this - my fastest time since Feb 2014 and felt strong/relaxed throughout with what look like consistent enough splits (2-3K might be out?): 3.35, 3.33, 3.44, 3.36, 3.36.
Running26:45 [3] 6.0 km (4:28 / km) shoes: Asics DS Trainer 19
From IVC - village loop. Felt tired and it was already warm and humid (21C).
8 AM
Fitness training warm up/down 10:00 [3] 0.95 km (10:32 / km)
On the cross trainer, 4 mins before, 6 mins after.
Fitness training intervals 28:00 [5] 2.95 km (9:29 / km)
On the XT: 5 x 4 mins with 2 mins recovery. Good to return to this and certainly felt it. Went on Level 16 and sought to maintain over 70rpm which I generally achieved (typically around 73).
Off-road running1:06:06 [3] 14.5 km (4:34 / km) slept:7.8 shoes: Asics Sonoma
Parked at Barton Rd then LT loop and extended it to the river & WB Hill and back via Vineyards. Stopped for water at Tesco as 32C in the shade. A warm one!