Running2:00:01 23.77 km (5:03 / km) +305m4:45 / km ahr:145 max:166
Mortonhall with Spender, bit muddy but quite warm and good chat. Last 30 round the meadows, in solid zone 3 at like 4:45s, nice bit of HR drift. Legs a bit spangled by the end too. Solid week, biggest ever outside of training camps.
Running1:10:03 13.68 km (5:07 / km) +336m4:34 / km ahr:143 max:174 weight:62.2kg
4min tempo just to get warmed up then 4 x 2mins, 4 x 1min, 4 x 30s hills. On Galloping Glen with spud, went x-talons but spikes might've been better. Big shock to the legs, not run hard up a hill in a while. Overcooked the first 2min rep which didn't help, so the other 3 were grim, legs heavy with lactic, but perked up a bit on the shorter ones.