Cycling warm up/down 9:53 4.0 km (2:28 / km) +25m2:24 / km ahr:113 max:136 8c shoes: Ridley
early warm up - starting ~ 35mins ahead of session, 25 minute gap
Hill Cross3:04:54 49.8 km (3:43 / km) +1460m3:14 / km ahr:137 max:166 shoes: Ridley
pushed hard from the start. Nice and quick up to the top of Allermuir. - 49 mins, then had a chat with Graeme Sort on the top, which put a hole in things, missing the timing etc round the back of Cademuir and down to to Glencourse Res - est 20 mins
Hard work on the road section to Flotterstone and back up and then up Scald Law, pushed on over the Kips for just over 2 hours of high effort, then relaxed and came back steady
mixed running (hill reps) 1:35:50 13.2 km (7:16 / km) +695m5:45 / km ahr:145 max:179 171c
Same hil reps as last week,
but not feeling broken, not that that seemed to make much difference.
6x30sec power repeats than straight into a 4 minute threshold climb up the Dassies until the path crosses DVD.
10:18 - oh dear
rather than a full 3rd set I just ran the Dassies from the very bottom, starting with a 30 second effort and then going harder on the steep banks, finished on the knoll at the top of the tourist track