Running1:23:53 [2] 16.44 km (5:06 / km) +224m4:47 / km slept:9.0
Surprised myself abit today, just felt really good and ran well, legs felt full of running and ran very well on the hills, a couple of them I usually struggle up a bit but I felt good today. Ran well on the rocky sections too. Run ended up being a bit longer as I felt good and wanted to check out a route. Ran at moderate pace, and felt comfortable but moving well. Quite a few miles were on a disused railway track, now footpath.
2 PM
Core Work30:00 [2]
Core work with swiss ball, medicine ball exercises, lunges, squats, clams.
6 PM
cycling1:10:00 [2]
Easy cycle, well I attacked on each hill, out of the saddle working hard, but generally an alright pace. Just fancied getting out on my bike for an hour or so.
Easy run to train station, felt fine and ran pretty well, legs felt good this morning. Route was along canal and footpaths.
8 PM
Running44:39 [1] 7.3 km (6:07 / km) +182m5:26 / km
Easy run home from work along canal and roads, Really long day in work, all ok, actually a pretty good day, just didn't leave until late. Felt good running home, although ran it easy. Just didn't manage to eat much during the day so a bit low on energy for run home, but felt ok.
Cycle to train station, easy going and relatively flat, some sections downhill. felt fine.
5 PM
cycling1:22:00 [2]
Cycle home from work with extended section to make it longer felt good and legs responded well to inclines, felt quite good, had a difficult day at work which annoyed me, but overall ok.
7 PM
Core Work30:00 [2]
Core work, usual exercises with swiss ball, medicine ball, squats, lunges etc.
Running52:53 [2] 8.77 mi (6:02 / mi) +140m5:45 / mi
Easy run with Mow Cop runners, off road and very muddy but all fine, actually felt pretty good and legs feel like they have recovered well from Saturdays race.