Running15:11 2.76 km (5:31 / km) +10m5:25 / km ahr:119 max:143 shoes: Inov8 Mudclaw 300
Running49:33 9.24 km (5:22 / km) +248m4:44 / km ahr:152 max:180 shoes: Inov8 Mudclaw 300
8 min tempo and 12x75s hill reps.
No chance I was making it back down in the 75s rest so was just going on a rolling cycle, go when I get down. Saw Peter from Bake-Off walking up the road. Had to sprint to save my jacket from being nabbed between reps, hid it deep off the trail by the gorse, no idea what the hell they were looking for there. Was listening to Chelsea - Southampton, class on the final rep when I heard "Walcott, it's in!!!" Big vibes, good stuff, almost forgot to get my jacket because of the goal. Reps themselves were fine, went too hard on the first rep but went on fine.
Running1:10:32 10.36 km (6:49 / km) +444m5:36 / km ahr:142 max:169 shoes: Inov8 Mudclaw 300
Scrambling on the Seat with some boys, joined for some fun looking ones and bailed on some others, ah well good fun. Inside left shin pinging again today, a bit more consistently than yesterday, but it feels like something I could help with stretching and calf raises today. Gonna test that theory.
Running12:11 2.45 km (4:58 / km) ahr:131 max:144 shoes: Inov8 Mudclaw 300
Running38:03 9.45 km (4:01 / km) ahr:170 max:183 shoes: Inov8 Mudclaw 300
4x8 mins, nice group of four, nice conditions other than a few muddy bits. Wind going east to west, tough going into at times but not killer. Inside of left shin pinged at the beginning and went away during warmup.
Running15:59 2.67 km (5:59 / km) +49m5:29 / km ahr:137 max:159 shoes: Inov8 Mudclaw 300