Running35:49 6.64 km (5:24 / km) +103m5:00 / km ahr:146 max:162 shoes: Hoka Kawana
Easy bog with Ali
Running1:31:43 22.55 km (4:04 / km) +49m4:01 / km ahr:146 max:178 shoes: Nike Pegasus Turbo Next Nature
12, 8, 6, 4, 4 with the usual quarter floats.
Started with Finn, Eddie, Felix and Jack E this time. Legs feeling tight and stiff tonight, so didn't quite have the same relaxed flow as previous weeks. Found the float much harder with them at 3.45s so when I started heading off the back I didn't try catch up and then completed the rest solo. Kept about the same paces for the reps, just slower floats.
Running2:39:06 38.76 km (4:06 / km) +7m4:06 / km ahr:162 max:192 shoes: Nike Pegasus Turbo Next Nature
2 x 12km (2km) along the canal.
Anna's suggestion which I'd met with plenty of grumbliness. Legs have also felt sore and shit since Wednesday so expected to feel rubbish - gave myself the aim of ~3.40s as a way to feel OK doing it.
In reality, this was the best MP session yet, which isn't difficult as it's the only one I've comfortably managed to sustain it. Was surprised when I looked at watch early on in the first and saw the pace - it felt real nice. Also helped the mentals and didn't really find it too much of a drag, there was always a way of rationalising it as not far to go. Took a dump after the first and felt reasonably confident I'd be able to replicate on the way back. The second k flashed up as 3.15 - not sure what the hell happened there, but hoped it wouldn't jeorpodise the rest. From 6k onwards the legs started to tie up, particularly so in the last 3k, but thankfully I was able to keep the pace even at times when I felt certain it was more like 4s.
Definitely a confidence boost, but there's still pretty much a half marathon to maintain it for, and I still lack much confidence in being able to do that.
1st 12km: 42.00 (3.30s) 2nd 12km: 41.12 (3.26s)
Ate a pack of clif blocks and a gu gel just before leaving as sugars were plunging. From there the usual gel every 30mins. Big maurten, mountain fuel, big maurten, torq. Starting to feel sick but not too bad. Anna had taken a soft Flask and a I had a small sip in the break - needed it much more than I realised. The big maurten packs a fair number more carbs so shall switch to those.