Running 5:53 1.19 km (4:57 / km) +5m4:51 / km ahr:142 max:148 shoes: White Nike Peg Turbo 2
Orienteering (Intervals) 20:29 4.44 km (4:37 / km) +16m4:32 / km ahr:156 max:169 shoes: White Nike Peg Turbo 2
4 spintervals around the castle with Colm.
Running 24:07 5.19 km (4:39 / km) +6m4:37 / km ahr:146 max:158 shoes: White Nike Peg Turbo 2
Running (Intervals) 34:04 7.82 km (4:21 / km) +16m4:19 / km ahr:168 max:185 shoes: Nike Vaporfly Next%
3x [3’,2’,1’] + 4x1’ (all 1’ walk) On the road with James. Had the next%s sat in the box for 2 months and decided it was time to crack them out as didn’t want to be wearing them for the first time in a race and this seemed as good a time as any. Did feel a lot quicker, and ran some good times. Pacing a bit off but generally a really good session. 3:14,05,05 3:21,13,04 3:27,14,06 3:13,06,09,14
Running 25:52 5.22 km (4:58 / km) +3m4:57 / km ahr:146 max:170 shoes: White Nike Peg Turbo 2
Running 16:50 3.51 km (4:48 / km) ahr:140 max:156 shoes: White Nike Peg Turbo 2
Running (Intervals) 46:48 11.04 km (4:14 / km) +148m3:58 / km ahr:160 max:188 shoes: White Nike Peg Turbo 2
Road solo session 5km@10km pace (3'), 2x [30/45/60/45/30'' hills (jd, 2')] (3'), 1.4km uphill tempo Bit of a random session but a good one. Was aiming for 3:36s on the 5km and ran 3:37s (18:07) so that was decent enough. Hills were fine, hopefully good for me. Plan was to do a third set of them but decided to do the full Headington hill from that side instead. It's only +40m in total and most of that is in the first 500m but a better end to the session than sprints.
Running 14:15 3.04 km (4:41 / km) ahr:148 max:159 shoes: White Nike Peg Turbo 2