Trail run (Easy+HillSprints&Strides) 58:42 11.92 km (4:55 / km) +290m4:23 / km shoes: Sense 6 SG #2
Did some banded glute work paused reps absolute killer activation work before setting off. Very easy jog round the golf course and the back of Cunswick and did 2 long hill sprints about 50 seconds each in the same place I do 1 minute reps so knocking a bit of time of those again. Then jogged very easy back and did some strides under the golf course.
7 PM
Trail run (Helm Hill 5x5’ CastleReps) 1:15:01 15.51 km (4:50 / km) +605m4:03 / km shoes: Sense 6 SG #2
Jogged down from house to the football club meeting point and we did a small warm up, jogging over where we were doing the reps on the castle. Roughly 5 mins with two climbs and two descents each rep with roughly 2 mins rest in between. I started way further back than anyone else which meant I was chasing people down. Got some segments so must have been moving fairly well. Really giving it beans on the steep climbing sections haven’t pushed myself that anaerobic for a while it’s different in a group just gets more competitive and I’m willing to run harder to overtake people. Not the most structured session but hopefully good enough. Long warm down through town bit of an effort up to the house up beast banks.