Running2:29:43 [3] 21.57 km (6:56 / km) +286m6:31 / km shoes: Inov-8 X Talon 212
Loop around Oughtershaw mostly on Pennine & Dales Way and forest bridleways. Wintery showers - just put goggles on when it cleared up. Tight hamstrings from Wednesday.
Good routes session with Ben Dowman. Autobelay x 4 to warm up. Steep 6a, steep 6b+ and new steep 6c (onsight) but is it really? Then did reps on two shorter 7as. First one I knew and managed 4 reps clean. Second one I did not know and failed on each of three reps. Good power endurance. Finished on steep 6b+ again.
Circuit board reps with Ed including 1-2-3s and pairs up to 6b. Total 20 laps and could have done more. Need to step up intensity really but there is no 6c.
Running38:46 [3] 6.26 km (6:12 / km) +28m6:03 / km shoes: Inov-8 X Talon 212
Steady river loop in the snow - very pretty.
6 PM
Strength & conditioning1:00:00 [3]
Warm up 10 mins Shrugs 10 x 3 Assisted pull-ups 5 x 4 Leg raises 10 x 3 Offset pull-ups 5 x 4
Crunches x 15 Side crunches x 15 each side Leg raises x 15 Scissors x 15
Press-ups 5 x 4 Plank and warm down
Kept it steady because I was still tired and I want to have a good routes session on Thursday...but it is AMAZING that assisted pull-ups now feel steady!