Running1:35:03 14.05 km (6:46 / km) +758m5:20 / km ahr:148 max:171
Pentlands. Steep way up Caeketton and then Allemuir with Sasha, Max and Spud and then just with Thompas for the rest. My kinda standard Pentlands loop, pretty wet underfoot and then pretty wet all around after a while, peak grimness on top of Capelaw. Legs held up well, little L shin niggle but will be fine with some rolling.
Running52:57 11.44 km (4:38 / km) +13m4:36 / km ahr:153 max:183
Channelling some Aussie vibes with a Mona fartlek except the conditions were about as far from Australia as possible. Grass was pretty muddy in places to begin with and then the rain started. Was ok for the session but getting heavier and then biblical on the WD, up there with the heaviest rain I've been in.
Anyway, the session was good. 2x90, 4x60, 4x30, 4x15 with equal float recoveries which I actually quite liked. Around 3:30s for the longer reps then getting faster on the 30s and 15s. Between 4s and 4:20s on the floats.
Gym. Everything in working order but still didn't go heavy on the lifts.
6 PM
Running10:28 1.89 km (5:33 / km) +15m5:20 / km ahr:130 max:142
WU
Orienteering23:19 5.44 km (4:17 / km) +12m4:14 / km ahr:166 max:178
Sprintervals round Astley Ainslie, was good fun, cheers to Thompas. Was nice to exercise the sprint brain cells for the first time in a while and legs felt fine too.
Running18:55 3.47 km (5:27 / km) +19m5:18 / km ahr:146 max:174
WD with 4 x 20s (1min) hill sprints to finish off. Very uneven gradient on the Links which I'm not sure is good or not.
L achilles has stiffened up which is a little worrying but not quite the same feeling as last winter, hopefully just related to the ankle pain/stiffness. Will probably attempt a jog later.
5 PM
Running32:30 6.05 km (5:22 / km) +30m5:14 / km ahr:129 max:142
Achilles improved throughout the day, did some calf raises with no worries and decided I was safe to run. L ankle not loving lateral movements but otherwise legs felt great so very relieved.