Running- Offroad warm up/down 9:40 [2] 2.0 km (4:50 / km)
Running- Road40:15 [4] 9.5 km (4:14 / km)
Dalkeith track- 10T (5’), 8 x 600 (90”) Working well with Max progressing nicely through the 600s. Felt very comfortable today. Paces: 10T @ 3:24s 600s: 1:51, 55, 54, 54, 53, 49, 45, 38
Running- Offroad warm up/down 9:45 [2] 2.0 km (4:53 / km)
Running- Road warm up/down 13:17 [2] 2.63 km (5:03 / km)
Running- Road39:00 [4] 11.0 km (3:33 / km)
Meadows- 8 x 4’ (1’ float) First 3 reps with the front pack and then with Max for a further 3, finishing solo. Think I set off a bit quick but eased into something more comfortable when I was with Max. Thoroughly enjoyed this and good to finish the full 8. Paces: 3:26, 21, 20, 21, 26, 28, 30, 26
Running- Road warm up/down 12:02 [2] 2.3 km (5:14 / km)