Road run (Warm up ) 24:03  5.08 km (4:44 / km) +19m4:39 / km shoes: Sonic 3 Accelerate
Down to the river with a few laps and drills and some strides.
Road run (5x600m/400m+1k+5x600/400) 53:50 13.63 km (3:57 / km) +35m3:54 / km shoes: Sonic 3 Accelerate
5 x 600m with 400m very easy jog in just over 2 mins. All the 600’s done on the straight on the far side of the river the first set averaged 2’52” min /km pace with the 400s jogging about over the bridges at either end. At the end of the first set I did a km easy in 4’55” then a km fast in 2’57”. Then did another 6 mins easy before starting the second set of 5 x 600m which averaged 2’55” min /km pace and was done entirely in the cold wet windy hail/sleet which stopped when I got home afterwards.
I wanted to get the legs turning over a bit faster than recently without hammering myself and crippling my hamstrings like the last time I did proper speed work. 7k of reasonably fast running with plenty of recovery seemed like a pretty good idea to get things spinning nicely without pushing the boat out immediately after kicking a cold. I feel like 800’s would have been to hard for me after a small illness and before a 10k effort Sunday and would have had to do too many 400’s for it to be relevant so went with 600’s. Hopefully that should make 10k pace feel a little bit easier Sunday.
Road run (Warm down) 10:10  2.14 km (4:45 / km) +57m4:12 / km shoes: Sonic 3 Accelerate
Straight home and into a warm shower completely soaked and shivering and skin stinging from the hail. Did the hardest part of the session in the worst weather of the day felt strong but praying I don’t get ill again.
Trail run (25’ easy) 25:52  4.92 km (5:15 / km) +143m4:35 / km shoes: Slab Speed 2
Started up the golf course but felt a twinge in my right quad going up and have had a runny nose and feeling a little bit ill all day so just jogged along the flat out and back in the woods before heading home. Safe sensible decision. No need to force anything and no point whatsoever taking any risks.
Cycling (Cycle to Ben and Sarah’s ) 22:16  +100m
On the road bike to Ben and Sarah’s in Staveley to join Ben for his session of 3 x 12’ off 3’ easy. And for tea and crumpets.
Road run (Wu+3x12’(3’easy)+Cd ) 1:47:23 25.21 km (4:16 / km) +155m4:08 / km shoes: Sonic 3 Accelerate
Long warm up and cool down of just over 30 minutes around Staveley and out past Ings then got into the 3 x 12’ (3’ easy).
First one at 3’20” /km pace feeling good like I could hold it for the whole thing without the recoveries.
Second one at 3’13” /km pace from Ings down through Staveley finishing uphill which felt more like 10k intensity so a bit harder at the end.
Third one at 3’12” /km pace which was mostly uphill and into the wind and probably getting down towards 10k intensity towards the end again also did an extra 44 seconds because I wasn’t looking at my watch and didn’t have Ben to shout at me.
Great session. Probably a tad harder than half marathon effort in the second two because I was pushing it a bit on the uphill gradient and into the wind but probably not a bad thing. Felt relatively strong. 30’ very easy round Staveley to finish to make it more of a long run to round off the week.
Cycling (Cycle home ) 29:27  +148m
Cycle home after tea and crumpets and a lovely wrap. Did a little loop back from Burneside before climbing up the hill back home. Quite tough but still moving pretty quick.
Trail run (80’ moderate + strides ) 1:21:46  18.42 km (4:26 / km) +381m4:01 / km shoes: Slab Speed 2
Over the golf course and Cunswick with 3 laps of the hilly field and an out and back along the scar before heading back. Moving really well and feeling really good. A bit snowy and muddy but studs working well. Lots of people out and about and lots of friendly hellos and families playing in the snow. Nice enough day. Moving at a steady pace. Easy but also quite fast. Good quality running. Strides and hill sprints feeling good also.
Trail run (90’ easy ) 1:31:36  17.29 km (5:18 / km) +114m5:08 / km shoes: Speedcross 5 Red
Met Sam and walked down through town and started running along the canal path and crossed the river at Haws bridge to do his favourite muddy technical bit of the trail. Turned at the bridge at Levens Deer Park and came back along the canal path and stopped at Abbot Hall and walked back home. Nice easy run, lovely clear day with the ground mostly frozen but very muddy in places. Glutes a little tight after last nights strength work but that’s a good thing. Sam’s actual last day in Kendal before heading back to Uni this afternoon managed to get some proper adventures in while he’s been back and it looks like he’s gained a fair bit of fitness off it he wouldn’t have been able to do that when we first started running and cycling.