HIll Walk/Run2:08:49 11.61 km (11:06 / km) +1382m6:57 / km ahr:121 max:154 shoes: Mudclaw 300#3 (yellow)
Steep hill climbs with Helen. Taking it easy and avoiding uphill running due to slight niggle in hamstring which didn't get any worse. Knee turned out to be bigger problem as it stiffened up on final descent - too much descending on steep slush-covered slopes. Back to using tape for the next few days.
Running (Hills) 2:46:24 21.27 km (7:49 / km) +1567m5:43 / km ahr:138 max:173 shoes: Mudclaw 300 #2
Alot of walking and slipping around in the slush over the first 75mins, then found a nice loop on the eastern slopes of Salisbury crags which wasn't too slippy.
Running23:41 4.6 km (5:09 / km) +53m4:52 / km ahr:150 max:164 shoes: NB1080#4 (Blue)
12 PM
Running50:59 12.13 km (4:12 / km) +21m4:10 / km ahr:138 max:165 shoes: NB1080#4 (Blue)
Intervals: 6x3mins - mostly around 3'30" pace - last one at 3'17". Cadence still a bit high at 195-205 but beginning to feel a bit more comfortable around HT so should be able to start increasing stride length.
5 PM
Running27:39 5.26 km (5:15 / km) +105m4:47 / km ahr:116 max:133 shoes: NB1080#4 (Blue)