Running warm up/down 25:58 5.63 km (4:37 / km) +24m4:31 / km ahr:138 max:164 shoes: Adidas Supernova Glide Boost 8
Running21:25 6.31 km (3:24 / km) +3m3:23 / km ahr:165 max:181 shoes: Nike Air Zoom Streak 5
Nice to get back on the track this evening to get the legs turning over before the JK. Legs a little tired from the last couple of days and especially the climbs up Win and from Bamford yesterday, calves tight. Stuck to my pre plan of sitting on 3min/k's and it worked well, never felt like I was pushing too much and was reasonably comfortable. 5x1k (200) topped off with 4x100. Pack spread quite quickly but was content to stick to my own pace. 3:01, 2:59, 2:59, 2:57, 2:58. Nice consistency, looking good.
Running27:36 5.55 km (4:58 / km) +133m4:26 / km ahr:141 max:158 shoes: Adidas Supernova Glide Boost 8
Running30:00  7.06 km (4:15 / km) +63m4:04 / km shoes: Adidas Supernova Glide Boost 8
Early one on the roads before breakfast.
Running2:01:52 20.31 km (6:00 / km) +831m4:59 / km ahr:147 max:176 shoes: Inov8 X-Talon 212 (s17)
Got the car up this week after a long day driving from home to Hull then Sheff so thought I'd take advantage and headed to the peaks. OJ inspired route, starting at the top of burbage, along stannage then terrain munched across and dropped to the bower before an awful grind up to the top of Win Hill and back via bamford edge. Didn't always know where I was going but didn't really care, felt good and was enjoying it. Amazing views today, very cold with mid thigh snow in places and a bad wind but took full kit to be safe. Cutting it fine with the light at the end but just loved it today.
Running1:13:12 20.2 km (3:37 / km) +203m3:27 / km ahr:163 max:177 shoes: Adidas Supernova Glide Boost 8
Midlands champs cancelled because of the weather but still wanted a longer sustained effort. 2k warm up, 10mile tempo, 2k wd. Quite tough on the icy roads and a few annoying stops for traffic which were necessary but frustrating. Very windy too but moving well and pleased with the result. 10 miles - 55:38 - 3:27m/km's.
Running warm up/down 50:00  10.02 km (4:59 / km) +40m4:54 / km shoes: Icebug Acceleritas 4 RB9X
Lapping around the field at the start then a nice warm down followed by a catch up with Will which was basically a 2nd wd. Longer than expected overall for the day!
Orienteering 34:49 6.09 km (5:43 / km) +64m5:26 / km ahr:169 max:180 shoes: Icebug Acceleritas 4 RB9X
Irchester UKOL Middle. Nice area, weird to have never ran here before with it being so close. Aim was just to settle in and navigate, middle sim and try and nail the nav. Think everyone struggled a touch physically because of the constant rolling but by focusing on the nav I tried to ignore it. Bit scrappy out the start, not having a real plan, but settled nicely after that. Couple of routes I was a bit grumbly about but maybe they were just awkward legs and another few legs hesitating around the circle. One mistake taking a wrong path on 22 but other than that generally good. Never trying to push too hard just find a nice pace I could navigate at, went well.
Running1:25:11 18.22 km (4:40 / km) +158m4:29 / km ahr:144 max:159 shoes: VJ Sticky
Easy on the fields out from home. Normally get a bit bored but nice weather made this quite pleasant. Felt better than earlier in the week. Looking forward to 2 o events this weekend to get things ticking along for the JK.
Running30:00 6.89 km (4:21 / km) +74m4:08 / km ahr:144 max:159 shoes: Adidas Supernova Glide Boost 8
Trot around the villages at home. Think yesterday has done me some good but still a little lingering tiredness.
Running warm up/down 13:19 2.79 km (4:47 / km) +39m4:28 / km ahr:155 max:176 shoes: Inov-8 x-talon 190
AWOL HRM wu.
Running51:36 10.17 km (5:04 / km) +456m4:09 / km ahr:156 max:182 shoes: Inov-8 x-talon 190
Hill reps over at Croft. Not really many off road hills over here other than this but it works to be fair, 30m climb from the bottom which is ok. 10x the main hill which is the Hash climb. Felt a bit tired and just generally a bit rough but this was good to grind it out. Then went over to the escarpment and did 5x the gradual climb over there to simulate pushing on after steeper climbs which I actually felt well on. Knew I'd feel a bit shit but almost wanted to in order to get a better mental than physical session. Both pretty slippy making it quite tough as well.
Running13:44 2.77 km (4:58 / km) +36m4:39 / km ahr:140 max:155 shoes: Inov-8 x-talon 190