Trail run (20' easy+fartlek+20' easy) 1:04:56 15.54 km (4:11 / km) +21m4:09 / km shoes: Salomon sense 6 SG
20' easy + Fartlek: 12 x 1' Fast / 1' Roll-on + 20' easy Ran down to the flat field that has about 4 football pitches on it so had about 8' on the road. It felt really good to be running fast again, I really like these sessions. It got harder to keep the roll-ons moving towards the end but I felt pretty strong. Looks like I was roughly covering about 300m or just over on each effort and at least 230-250m on each roll on.
Trail run (80' easy ) 1:25:04  17.12 km (4:58 / km) +387m4:28 / km shoes: S/lab Ultra 2
Feeling much less sore today and was able to move quite easily and felt pretty good. Went out up the road to Scout Scar and did two laps of Nicks hill with a loop on the end of the scar and then went round Nicks hill again and back home over the golf course and through the woods.
Legs quite a bit more sore today than yesterday mostly in quads and left calf. Took the first 20' very easy and then a progressed through the gears up to a more moderate effort to the 60' minute mark and then easier again for the last 20'.
Trail run (80' easy ) 1:20:29  15.87 km (5:04 / km) +363m4:33 / km shoes: Speedcross pro 2
80' easy through the woods up over golf course and Cunswick, over the Scar up Nicks hill and did a little loop on the far side of the scar before coming back on along the road. Groin muscles, glutes and quads quite sore but no where near as bad as I thought they were going to be.
Road run (Warm uo) 25:14  4.62 km (5:28 / km) +96m4:57 / km shoes: Salomon s-lab Speed
Warm up along a road just under the hill with some strides.
Trail run race (Lads Leap intercounties ) 49:30  10.4 km (4:46 / km) +550m3:46 / km shoes: Salomon s-lab Speed
Set off with leaders but struggled on the flat rough section along the top and lost a few places and was probably just outside top ten. I kept stumbling on the rocks and heather on the flat and fell over in a bog. Managed to gain a little more momentum on the runnable downhill and worked hard coming back up the same way and was in 12th place just behind Ross and with Josh on my shoulder before going back over the rough flat top ground where I blew up and started not being able to run properly anymore and really struggled to come downhill and felt awful but managed to finish somehow. I think in the last 2 and a half km 10 people must have passed me. Not sure why just hit the wall. I think potentially the heat got to me again and couldn’t hold the fast pace I set off at. Simon Bailey and Rob Hope seemed to have similar problems to me.
Was a nice day though and picked up a medal for 3rd Under 23 as Max was 2nd overall so didn’t get the 1st u23 medal. And Cumbria was 2nd team even though I didn’t contribute as they all passed me in the last k.