Running - Off Road intervals 7:50 2.06 km (3:48 / km) ahr:152 max:163
Intervals - 5 X 400m (60s Reps) On a pretty rubbish field for running - with too many sharp corners for intervals. Also having Jim with me meant that I ran out too fast on the first one and was dead by the last one!
Warm-up warm up/down 11:28 1.97 km (5:49 / km) +16m5:36 / km ahr:137 max:150
Warm up on the way to short interval session with Jim
Warm-down warm up/down 21:12 3.73 km (5:41 / km) +38m5:25 / km ahr:145 max:160
Running - Off Road58:29 10.14 km (5:46 / km) +192m5:16 / km ahr:151 max:175
BOK Training Run - Horfield Took the BOK dog with me again this week to run around us all like a lunatic (this week his name was ‘Jim’) - certainly meant we did more hills to keep us all as a group! Nice run
Running - Off Road59:50 11.18 km (5:21 / km) +114m5:06 / km ahr:149 max:163
Day 14 - #REDJanuary - whoa almost half way there Whoa - Living on a prayer! If I can stop my right knee from going and my left hamstring (both are twinging) then I might just be able to get the whole of January done (starting to look achievable). Tried to practice running with glutes today to protect both my knee and hamstring - seems to have done the job. Nice steady run.
Warm-down warm up/down 3:52 0.69 km (5:38 / km) +29m4:39 / km ahr:152 max:159