Running9:17 1.51 km (6:09 / km) +3m6:06 / km ahr:139 max:160 shoes: Nike Zoom Winflo 2
Orienteering23:55 5.25 km (4:33 / km) +72m4:16 / km ahr:170 max:180 shoes: Nike Zoom Winflo 2
Big Weekend - City race.
Ran down to minimise road running, with the aim to do the same as yesterday but better. Went quite well, made a few mistakes and messed up the route on the long leg but mostly quite happy. Really good course!
Running9:55 1.85 km (5:21 / km) +19m5:06 / km ahr:149 max:180 shoes: Nike Zoom Winflo 2
Tired but really good stuff. Will try to make this more of a regular thing.
Running warm up/down 22:21 4.31 km (5:11 / km) +47m4:55 / km ahr:144 max:166 shoes: Nike Zoom Winflo 2
Drills/Mobility6:07 0.63 km (9:43 / km) ahr:148 max:159 shoes: Nike Zoom Winflo 2
Running intervals 44:01 7.59 km (5:48 / km) +168m5:13 / km ahr:159 max:188 shoes: Nike Zoom Winflo 2
New year, new session - power hills. Absolutely loved it!
6 x 1 min [3 mins] 8 x 30s [2 mins]
Was too slippy for flats but not too bad. The 1 mins were tough and I was just off the back of the boys but in the 30s felt strong and was in the bunch - weird feeling! Even had a go on the last rep but Alex just pipped me :'(
So much more enjoyable than the threshold reps, will aim to get to these every week.
Running warm up/down 18:25 3.17 km (5:49 / km) +49m5:23 / km ahr:159 max:169 shoes: Nike Zoom Winflo 2
With Mikey and Madara, then showed Mikey the delights of my flat...