Running8:56  1.85 km (4:50 / km) +14m4:39 / km shoes: Asics gel zaraca 3
Strength and Conditioning45:00 
Running10:29  2.06 km (5:05 / km) +28m4:46 / km
Running20:26  3.97 km (5:09 / km) +27m4:59 / km shoes: Asics gel zaraca 3
Running30:59  6.43 km (4:49 / km) +4m4:48 / km shoes: Asics gel zaraca 3
3x 1km [2 mins], 5 min break, 4x 400m[3 mins] on the Meadows with lads Good session and running surprisingly well, do rate short reps sometimes. Achilles tightened up a bit towards the end but hopefully nothing too bad.
Running17:23  3.07 km (5:40 / km) +14m5:32 / km
Running41:26 7.01 km (5:55 / km) +264m4:58 / km shoes: Asics gel zaraca 3
Easy along the hill with Dad and joined him for his first long hill rep then back across the big field. Not envious of him doing more reps. Back to Edinburgh this afternoon.
Running17:08  3.65 km (4:42 / km) +27m4:32 / km shoes: Asics gel zaraca 3
Running35:24  10.0 km (3:32 / km) +6m3:32 / km shoes: Asics gel zaraca 3
21 second building up, 20 mins [5mins], 10 mins, 3 seconds (to get 10k)
Tam and I joined Sasha for one of his delightful tempo sessions. Ran with the big man himself for roughly the first couple of k of the 20 and first k of the 10 but then he flew off. Good mental battle to get it done, top stuff.
Running23:24  4.51 km (5:12 / km) +13m5:07 / km shoes: Asics gel zaraca 3
Running1:55:44  21.65 km (5:21 / km) +865m4:27 / km shoes: Asics gel zaraca 3
Good long one out to Norbury then Ranmore and back over Box. Didn't have an awful lot of motivation to get out the door and delayed it as long as possible by cutting Dad's hair so was quite nice of the legs not too feel awful. Went slightly different to plan between Norbury and Ranmore which added a bit more interest. Struggling on the last climbs but they were always going to be a bit of a pain.
Running13:02  2.73 km (4:46 / km) +1m4:46 / km shoes: Asics gel zaraca 3
Running16:06  4.96 km (3:15 / km) +1m3:14 / km shoes: Asics gel zaraca 3
Worthing Parkrun Plan was to the run at 3s with Jack then see what happened, lasted for a whole 1km. Nasty cross wind making things tough in both directions. Had my watch on lap splits so thought I was on for much worse at the end when seeing 3.20s which was a little silly, ah well, pretty good laugh.
Running4:57  0.95 km (5:11 / km) shoes: Asics gel zaraca 3
Orienteering 1:02:55  9.14 km (6:53 / km) +139m6:24 / km shoes: Walsh PB Elite (DB)
SEJS training at The Chantries all on contour only map. Lovely little, hilly area.
Running5:09  0.87 km (5:56 / km) +40m4:49 / km shoes: Walsh PB Elite (DB)
Orienteering 15:07 2.69 km (5:37 / km) +43m5:12 / km shoes: Walsh PB Elite (DB)
Head to head with Jack whilst collecting controls until we caught up the relay. Bit scrappy but not feeling all the bad.
Running10:29  1.84 km (5:42 / km) +46m5:04 / km shoes: Walsh PB Elite (DB)