In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Run||8|| 4:35:31|| 34.99||(7:52)|| 56.31||(4:54)|
| ||intervals||1|| 26:25|| 2.49||(10:38)|| 4.0||(6:36)|
| ||Total||8|| 5:01:56|| 37.47||(8:03)|| 60.31||(5:00)|
Run 20:00  3.9 km (5:08 / km)
School sports day.
Same excuses as James; cold, windy, grass track, back to back races and no one to run with so quite happy.
800 - 2:09, 1500 - 4:23 with a cheeky 100m relay 2nd place squeezed in there.
Two records aswell so screw you Alex ;)) considering the 15 was after the 8 and the excuses should take a good chunk out of that time.
Run 58:03  12.48 km (4:39 / km)
Jog home from Goldenarce via inverlieth then met James, ran with bags home and lap of the meadows. Legs bit tired after all this.
Run 38:46  9.34 km (4:09 / km)
Meadows mondays, feeling great to start with but bit tired towarda end. Quite chill but watch was showing wrongly slow km splits so picked it up a bit.
Run warm up/down 30:00  3.0 km (10:00 / km)
WU n WD
Run 14:48  4.8 km (3:05 / km)
Meh, 17th had a stitch almost the whole way but not sure how much of a difference it made. Got in a good position just fell off the pack, only 10s off top ten though. Would've been top Scot last year aswell time wise so still not to bad.
Run 15:00  2.5 km (6:00 / km)
Run warm up/down 21:36  4.7 km (4:36 / km)
Laps of holyrood
intervals 26:25  4.0 km (6:36 / km)
Feeling pretty buzzed for this session, 3 x 1kms fast [3min rec] then just 2x 200m to get the legs going.
2:48, 2:51, 2:50
New shoes feeling good, lot lighter than old ones. Very windy on the back straight made it a bit hard but still very happy with the times - 8:30 3k pace. Feeling pretty fresh for the 2's after aswell.
Looking forward to mini at the weekend, feel in pretty good shape as long as the cold clears.
Run warm up/down 23:47  4.72 km (5:02 / km)
Run 53:31  10.87 km (4:55 / km)
Easy with James Blackford to Braidburn park and back via bottom of Braids. Legs feeling tireddd, such lavely weather made it nice.
all weeks |