Road Run warm up/down 10:09 1.97 km (5:10 / km) +35m4:44 / km ahr:146 max:171 shoes: Nike Zoom Fly
Track running intervals (Cinder track ) 18:50 5.02 km (3:45 / km) ahr:176 max:195 shoes: Nike Zoom Fly
8x400 with a 200m float then razzed the last 300 for a 5k pb :). Had the rennie to race against but he was about half the track ahead of me for most of it . The float felt like not a float and the 400 felt a bit slow but that was because the lactic was insane. Also feel like a better surface would reduce the time . First time I’ve felt fully like I’m gonna be sick .
trail/fell running warm up/down 1:26 0.3 km (4:46 / km) ahr:126 max:141 shoes: Inov8 x talon 212
◪ tempo (CSOC ) 22:08** 3.77 km (5:53 / km) +32m5:39 / km ahr:180 max:196 spiked:12/14c shoes: Inov8 x talon 212
Orange on an actually reasonable area so It was more light green. Treated it as a sprint for a bit of fun and promptly fucked up the first control.... pace looks slow but I can assure you it was the vast quantities of sand. Second place bur still 4 mins behind Charlie who was merely cruising so I probably could have put a bit more effort In
trail/fell running21:51 2.44 km (8:58 / km) +7m8:50 / km ahr:138 max:178 shoes: Inov8 x talon 212
Went up melbreak with the mountain rescue team to celebrate one of the members being in the team 60 years. Had some food on the summit and there was a helicopter fly by then ran down one of the screes with a few of the runners from the team. Nice day out