7 AM
Road Running 17:42 [3] 2.27 mi (7:48 / mi) +100m 6:52 / mi
ahr:135
Warm up up Fisher's Brae plus strides. Roads ice free at last.
Road Running intervals 16:03 [5] 3.0 mi (5:21 / mi) +10m 5:18 / mi
ahr:140 max:169
Session on the top road - 3 sets of 4 x 400m (1min recs, 2.40 between sets). Ran on the flattish straight. Wind from the east and raining. Pretty consistent reps, all 79 to 81secs. Tough session, glad of the recoveries between sets.
Road Running 12:31 [3] 1.75 mi (7:09 / mi) +20m 6:54 / mi
ahr:136
Warm down down Fishers Brae.