Trail run (Selhurst Woods) 1:00:00 [4] 10.0 km (6:00 / km) +150m5:35 / km
Workout with Lu. After 10 minute warm up we did a longer loop with a big climb near the end which we used to raise HR. Then we did the 1.7 km yellow course at a steady pace, first, and then fast as possible. I gave her a two minute start as an incentive and made up over 2 and a half minutes on first lap but didn't catch her as she made up almost a minute. Ran loop once more as warm down but walked up hills. Not too tired from yesterday's efforts so must be right over infection.
Trail race race (Seven Stiles Fun Run) 27:10 [5] 6.4 km (4:15 / km)
Last minute entry. Was a bit caught out by the numerous ups and downs and underfoot conditions which made it impossible to find a smooth rhythm. And I could hardly get going again after the last stile. But judged pace about right as managed to hang onto position even though I was fading by the end. Mile splits very roughly 6.20, 6.30, 6.50 (through cow field), 7.30. Lacking cardiovascular fitness.