Grass session (15'easy+fartlek+15'easy) 1:25:16 13.51 mi (6:19 / mi) +10ft6:18 / mi slept:8.0 shoes: Salomon s-lab Speed
15' easy + mixed fartlek: (6 x 1' @ 1mile pace / 2' easy) + 5' easy + 10' @10km pace) + 5' easy + (6 x 1' @ 1mile pace / 2' easy) + 15' easy
Strong cold gusts and soggy muddy grass with infrequent hail and cold rain made it quite hard to move as fast as I would have liked but got it done and I felt like it went pretty well as I was able to get into the hurt zone and felt like I was able to maintain a good pace but there's no way real way of telling if I did or not. Felt relatively strong but still feel a bit rusty when trying to run fast.
60’ turbo in the gym easier then usual as quads still a little sore. Kept it over 110 rpm and had about half an hour of easy/moderate effort. 15’ level 8, 15’ level 9, 5’ level 10, 10’ level 9, and 15’ level 8. Feeling good.
Grass session1:00:00 9.5 mi (6:19 / mi) +24ft6:18 / mi slept:8.0 shoes: #2 s-lab sense ultra
45’ progression + 15’ easy round playing fields, not entirely convinced by accuracy of Garmin for mile splits but they will be there or there abouts. Was quite superised by the last one as quads where a little sore waking up this morning. Felt like I paced it well and really went for it at the end. Stopped after 7 miles at about 44’24’’ as I felt like I was going to explode. Not very comfortable running fast at the moment and found it very uncomfortable trying to move at top speed, probably as I haven’t done it for a while. mile splits: 7:52 7:19 6:52 6:23 5:45 5:10 4:51