Running warm up/down 5:52 [2] 1.1 km (5:20 / km)
shoes: Saucony Peregrines
Track was icy again so a trot round the grass to warm up
Running intervals 44:09 [5] 6.71 km (6:35 / km)
shoes: Saucony Peregrines
The track was too icy and the grass to slippery so we headed off to the pitches that have a gravelly track round them. 1/2/3 min x 4 with 1 min rest between reps and 3 between sets. Started off round the track with everyone else but there was one v.muddy section which I nearly wiped out on a couple of times so headed up to the pitches to join Susan and a few others mid way through the second set.
244 / 519/ 693
252/ 522/ 679
265/ 478/ 679
263/ 460/ 697
I was definitely struggling on the longer runs to keep my pace consistent, I was able to keep with the pack on the 1 mins so they paced me a bit more. I'm not sure why the second rep killed me so much, I was quite surprised to see the 60m difference between first and last rep. Ah well, something to work on
Running warm up/down 7:01 [2] 0.9 km (7:48 / km)
shoes: Saucony Peregrines
Jog back to the track with Susan and a couple of others
Rolling 10:00 [0]
First time on the foam roller, and it's painful! Hamstring was tight before hand and thankfully loosened quite a bit and I didn't realise my back was tight until I rolled on it, I'm off on a coaching course on wed to do with warming up and I think there is a section on rolling so Ill hopefully know what I'm doing soon!