VHI relays Coull. 3rd leg, went out with Charlie and had a battle all way till gaffled control near end, we both hesitated but I got mine first and left him. 2nd overall behind a Welsh team - Andy Dale on last leg. felt strong in terrain, but not fast.
steady run warm up/down 20:00 [3]
lots of bits of jogging and running to get decent warm-up.
VHI Birsemore Hill M45 1st 49.15 (Quentin 2nd 49.50). Very good run - a couple of wobbles and hesitations but pretty clean all the race. Didn't feel terribly fast but felt fairly strong. caught Colm O'H at 7 and dropped him at 11 - could sense he was struggling so I tried to up the pace and it worked. Very pleased - good to get a clean run in such a race and to win.... just!
steady run warm up/down 25:00 [3]
Long way ot start (good!) and a fair bit of steady running, strides etc once there.
Dess Wood - most of standard loop and then a few bits and pieces extra at end. A few surges and short uphill sprints to test calf. Didn't feel it at all, here's hoping!
rest day. Calf fine till mid afternoon when something pinged while going down stairs - still feeling it a bit in evening..... hope its nothing too critical.