Running warm up/down 21:34 [1] 4.78 km (4:31 / km) +18m 4:26 / km
shoes: Nike Zoom Pegasus 31
Easy breezing along fulwood and bingham.
Running intervals 30:00 [4] 8.03 km (3:44 / km) +117m 3:29 / km
slept:8.5 shoes: Adidas Distancestar
SHUOC Intervals. Tried out my new spikes from Up and Running, the guy said they're 'all rounders' so got a bit of a bargain in that I can run track and xc in them. Session was 6x4mins (1min). All with Matt off the front, dark, cold and quite icy out so was a bit of a mental challenge as well and legs felt heavy at the end (maybe not used to spike running yet). Splits:
1.24 (3:13's), 1.19 (3:18's), 1.19 (3:18's), 1.19 (3:18's), 1.18 (3:22's), 1.17 (3:25's), flagged at the end but both of us did, ground it out. Recs included.
Running warm up/down 11:59 [1] 2.05 km (5:51 / km) +71m 4:59 / km
shoes: Nike Zoom Pegasus 31
Chilled run back with Matt and Cizza.