Running1:19:53  11.1 mi (7:12 / mi) ahr:152 max:167
Good XC session this morning at Balgownie playing fields. Ran up and back (3 miles each way) for warm up and cool down. Session was 10 mins tempo, 5 x 2 mins with 1 min rec and 5 x 1 min with 30s rec. felt good, began to tire towards the end of the session but felt like it went well. Concentrated on the hillier part of Balgownie so I could get in hill work so the splits are not consistent for that reason. Was a nice crisp morning so it was more frosty underfoot rather than muddy.
Treadmill run as was in Glasgow with work. Did the first mile at around 7:30/mile and then moved the speed up to 6:58/mile for the 5 miles at steady pace and then played about with faster and slower speeds for the last mile.
Running1:13:06  9.36 mi (7:49 / mi) ahr:140 max:169
Session tonight was 4 x AECC reps with 3 mins recovery. Found the session tough tonight as my asthma was playing up and I was quite wheezy on the last couple of reps. Not sure if it was just the weather as it was very damp in the air and a little cool too. However they were faster than the last time I did them so at least there is some improvement showing.
Overall they were all within half marathon pace and some closer to 10k pace and the session was meant to be between 10k and HMP. But felt like I was behind the rest of my group by some way when doing the session so looking to get back up to where I was before.