XC / road / hill race 29:15  2.98 mi (9:49 / mi)
There is a nice coach in CAAC who I trained with for a bit when the kids were doing track training. Last January and this he has tweeted the day’s training the night before, everyday, throughout January (@JanJanAthon). It is quite good fun not to have to think up the days training, but today I suffered.
Yesterday’s 6 mile fartlek was done late and I didn’t have dinner after and was probably a bit hilly, and today’s ‘5k parkrun or equivalent’ was an HBT 5k handicap on Arthur’s Seat. Brutal.
Legs were killing from the start, when I set off down the bog. Skirt St Margaret’s loch then up to the top of Whinny Hill. Round the side of the dry dam, down the Dassies, then up over the crags to the start / finish. Laurence started 3mins before me and I only just reeled him in going up the crags. Legs were so dead. But it’s all good training!
Road running 6:19  0.64 mi (9:52 / mi)
Warm down jog. no warm up, which was a mistake.