Running46:44 9.03 km (5:10 / km) +210m4:38 / km ahr:153 max:190
deeside glen Tanar ints - 6x2’(1’) flattish 2 bridges then 6x1’(1’) hills. Flat ones were a bit of a shock to the system, could barely hit my usual paces and each rep i started to slow at around 1.30. Haven’t been getting in any sessions like this for a while, been doing high intensity stuff but it’s only been hill races and hill reps so flat running speed has dropped, a lot more than i thought. Once we got onto the hill ints i felt great, much stronger in comparison to everyone else on flats but that’s understandable as all i’ve done recently is run up hills. Hill strength has improved but flat speed needs to better.
Cycling31:01  6.49 km (4:47 / km) +66m4:33 / km ahr:130 max:156
Plan was to cycle most most of the way up glen T to Mt Keen. When i was putting my bike together in the car park the brake pads had clamped together so i couldnt get the front disk in. Tried to pry in open with bits of cardboard and screw drivers which just started to shred the pads. bit of nightmare. Finally got the disk in but the pads were still clamped quite a bit. Cycled up the glen about for 10 minutes and gave up cos the bike was basically braking the whole time and an old lady passed me going at about 1mph lol. Putting it down to the fact that the bike hadnt been used for probably over a year.
Running1:14:06 11.54 km (6:25 / km) +377m5:31 / km ahr:150 max:175
Carnferg recovery run instead, quite glad i didnt do mt keen as i dont think my legs were in any state to do a munro today
Running18:24 3.0 km (6:08 / km) +85m5:22 / km ahr:136 max:174
WU, allan showing me all the shortcuts lol
Running1:23:46 13.45 km (6:14 / km) +629m5:03 / km ahr:176 max:188
Comrie Hill relays with deeside - 3rd leg (unmarked nav leg up ben chonzie) 1st ladies team by over 10 minutes. Took it pretty easy and just enjoyed it. Keen to try out leg 2 next year, route along the ridge looked amazing.
Running18  0.03 km (11:07 / km) ahr:135 max:138