Running1:10:03 13.75 km (5:06 / km) +94m4:56 / km ahr:139 max:160
Another standard base building run, it snowed overnight which was exciting but the pavements were pretty treacherous. Golf courses were empty but a bit slippy. Both patellas were sore at the start, didn't do a good enough job of stretching and rolling my quads after yesterday's seat run.
Running1:11:05 11.43 km (6:13 / km) +310m5:29 / km ahr:135 max:162
Some easy seat climbs on a pretty dark gloomy morning. Thought it was mild out but was quite chilly in the end. Legs ok, quads feeling the descents but to be expected when I'm only running up proper hills once a week.
Running1:35:40 18.48 km (5:11 / km) +302m4:47 / km ahr:144 max:171
Back on the Mortonhall long run, with AJ and Spender plus Spud and Thompas for the first half. Felt a bit razzy out through hermitage and braids but warmed into it round morton and felt fine through to the end. Shin all good.
Running1:02:53 12.91 km (4:52 / km) +236m4:28 / km ahr:148 max:177
Galloping Glen 5min T, 5 x (75s, 45s) hills, 5min T.
Happy with that one, paced it nicely and working hard but never straining and struggling, felt strong to the end. Two tempos at 3:42s and 3:36s, and progressively faster through the hills. Shin completely fine too.