At Sedbergh they said we should do 150 controls before this weekend, I've done 262 so I'm pleased with that, but I only spiked 216 of them so a lot to work on still.
6 PM
Running warm up/down 15:00 [3] 3.0 km (5:00 / km) shoes: Inov-8 Trailroc 255
Running4:30 [5] 1.3 km (3:28 / km) shoes: Inov-8 Trailroc 255
Running warm up/down 10:00 [3] 2.0 km (5:00 / km) shoes: Inov-8 Trailroc 255
Running intervals 18:00 [5] 5.47 km (3:17 / km) +10m3:16 / km shoes: Inov-8 Road-X 255
Hardley session, 4 x 0.85mile reps, with ~45secs recovery between. Averaging 4:30s, felt easy to begin with but died on fourth but managed to keep to 4.30.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km) shoes: Inov-8 Road-X 255