Session (5 Steady + 6x45s Hills) 1:05:06 8.61 mi (7:34 / mi) +134m7:13 / mi ahr:155 max:161
Struggled with my lower back on the steady with a stop and hammy stretch in the 3rd/4th mile helping. Didn't realise it at the time but the 3rd mile was low 6:50s which probably didn't help. A decent gap between the steadies and the hills meant I was able to run them pretty quick and was moving better with each rep. Hills on Nothcote Rd, not as steep a hill compared to Abbottshall Rd but into a slight breeze. Ran the full hill for the last rep just to get a time for the segment. Bit frustrating with the back on the steadies but a decent session.
Back prob would've benefitted from a longer warmup than a mile, plus i spent a fair bit of the afternoon gardening. Luckily I didn't see Moar's 5k TT until after the run, flipsakes!!
Easy1:08:43 8.67 mi (7:56 / mi) +56m7:46 / mi ahr:149 max:160
Easy out on the NDR and the back on the DSL until it got a bit busy then headed down through Allan Park. Ticking along at a slightly quicker pace than i thought it was. Not overly happy with the Peg trainers I was wearing so swapped them out for a quicker pair for the strides. But, if the Pegs make easy quicker then maybe they are keepers!
Session (Strides) 9:05 1.13 mi (8:02 / mi) ahr:145 max:170
Felt like the legs needed the strides. blooming awful for the first one then a lot better by the end.
Easy57:06 7.15 mi (7:59 / mi) +133m7:33 / mi ahr:143 max:163
Honking weather but nice to get out in sorta daylight during the week. HH trails were pretty quiet due to the rain, bumped into a few friends so a couple stops for yaps. Felt pretty good although the numbing rain/cold wind helped masked any potential niggles.
Easy17:03 2.17 mi (7:51 / mi) +10m7:45 / mi ahr:143 max:163
A couple laps of Claymore with Harriet/Rankin for warm up, lost track of time a little so only a couple strides. Bit stiff at the start of the run but definitely felt ready to go after the strides.
Session46:39 6.6 mi (7:04 / mi) +61m6:52 / mi ahr:159 max:173
Went along to the Metro session, so a slight adjustment to the prescribed 5x5 (2min). Session was 5x6min (3min), I think Im in about 40min 10k share so aimed for that. Claymore worked well for the duration of rep with the 6mins equating to pretty much a full 1500m lap. I had a couple guys to work with on the reps so again nice to have company/support on the tougher reps. Pace for the reps 6:22/mi, 6:22, 6:20, 6:27 6:30. Less windy on the Claymore loop this week but still into what there was going up the hill, the forth rep finished on the hill so it knocked a little bit of the stuffing out of me. Hit lap on the watch when i felt like i was ready to go on the recoveries rather than waiting for the full 3mins. Way better session than last week, hip tightened a bit towards the end but otherwise good.
Easy9:33 1.13 mi (8:27 / mi) +14m8:08 / mi ahr:139 max:150
Another lap of Claymore with a couple of the guys as a cool down.
An accidental rest day. Feeling better today, on holiday and a busy day and i'll blame the clocks changing but it was 9pm until i realised what the time was and Milo was ready for bed. I don't mind an evening run but 9pm is quite late