Fell running1:31:17 11.5 km (7:56 / km) +705m6:05 / km ahr:134 max:150 rhr:48
Pentlands. Exploring routes for a Martin Hyman race with Sam. From Swanston looping around Capelaw, Allermuir, Caercetton etc. I think there is a plan. nice long hilly run, working on strength but keeping it Z2
Cycling2:18:56 73.89 km (1:53 / km) +480m1:49 / km ahr:145 max:161 rhr:48
couldn't be doing with the bunch pottering along on the way out so just set off solo at Tempo and kept it going for 75 minutes, with a bit of threshold on the Parachutes Happy with that.
road run1:03:44 8.2 km (7:46 / km) +50m7:33 / km ahr:121 max:156 rhr:47
HAries session on the Meadows 90ish second laps with 90 second recovery 1 double lap, 2 x single lap, 2 x double lap. steady pace, just tipping the threshold HR, (sweetspot), but longer reps required to be effective,
Cycling1:06:31 28.7 km (2:19 / km) +430m2:09 / km ahr:130 max:156 rhr:45
Tempo laps of the Seat, low cadence feeling fine, HR in good place time limited to 3 laps. feeling strong so bumped the last one up to Sweetspot, no problem.
Track1:22:01 14.1 km (5:49 / km) +110m5:36 / km ahr:129 max:162 rhr:44
4 sets: 400m, 60sec recovery, 400m, 2:30 recovery. aiming for a steadier pace than last week, aim was 100sec. 1:39, 1:39 / 1:38, 1:36 / 1:37, 1:36 / 1:37, 1:36
Cycling1:05:38 30.6 km (2:09 / km) +435m2:00 / km ahr:140 max:156 rhr:47
4 x 9 min Tempo 3 min recovery laps round the Seat legs grumbling a bit - sore mainly as they were producing the power and up a few watts. HR up a bit, but that would be late breakfast / bit of a bad nights sleep.