Running warm up/down 30:00 [2] 6.7 km (4:29 / km) shoes: Nike Vomero 13
Up and down
Running intervals 43:00 [4] 12.4 km (3:28 / km) shoes: Nike Peg Turbo
Disgustingly windy outside and didn’t fancy doing it solo so jumped on the treadmill to get the legs moving pre Armagh 20 min, 10 min, 5 min, 2.5 min. Felt ok, very hot and hate treadmills but glad I got a good one in.
Running 40:53 [3] 9.5 km (4:18 / km) +63m4:10 / km shoes: Nike Vomero 13
Easy morning 40. Very windy which made it rather unpleasant.
6 PM
Running 40:59 [3] 9.6 km (4:16 / km) +102m4:03 / km ahr:139 max:160 shoes: Nike Vomero 13
Easy hmr doing a classic headtorch Hermitage loop. Legs fairly shafted. Did a couple of hours climbing earlier with Ewan, good fun and wasn’t too shite at it.