Intervals - 1,2,3,4,5,4,3,2,1 min (75 sec rec for 4's & 5 / 60 sec rec rest). Solo session as was too late to meet the guys. Cold and snowy but felt pretty good once going. GPS stuffed up so not sure of pace but wasn't pushing too hard after Saturday. Still, thought I was at reasonable pace and recovered quick.
Indoor cycle. 6 x loops of 6 min steady (vary hill / flat / pace) into 3 and a half mins gradual lift in intensity (last 30 seconds at max). Good session to stretch legs off.
National XC Falkirk. Good day for it and track in reasonable condition. Got caught up at the start and went out quick but felt quite good and strong. Wasn't until about half way through the second lap I felt I started to drop away a little - about the same time Mark caught and passed me. Tried to stick with Mark for a bit but didn't have the pace left so just tried to keep a good steady effort. Pushed hard through the last lap and a reasonable finish. 193rd overall but happy to take a top 200! One position up on two years ago!