Running1:35:40 18.48 km (5:11 / km) +302m4:47 / km ahr:144 max:171
Back on the Mortonhall long run, with AJ and Spender plus Spud and Thompas for the first half. Felt a bit razzy out through hermitage and braids but warmed into it round morton and felt fine through to the end. Shin all good.
Running1:00:01 12.09 km (4:58 / km) +62m4:50 / km ahr:137 max:155
Nice bit of dark golf course action with spud. Very nice still winter morning, good sky. Dropped by the bottom of MFD to say hi to the Everesting boys. Shin fine.
Running1:02:53 12.91 km (4:52 / km) +236m4:28 / km ahr:148 max:177
Galloping Glen 5min T, 5 x (75s, 45s) hills, 5min T.
Happy with that one, paced it nicely and working hard but never straining and struggling, felt strong to the end. Two tempos at 3:42s and 3:36s, and progressively faster through the hills. Shin completely fine too.
Running1:18:43 10.82 km (7:16 / km) +714m5:28 / km ahr:142 max:162
Out and back on the big ridge from Flotterstone to Scald Law and back with spud. Good fun and some fairly nice weather for November. Shin fine on the ups, 1 on descents. Quads feeling pretty beaten up by the end.
Running1:00:00 11.57 km (5:11 / km) +64m5:03 / km ahr:130 max:165 weight:62.1kg
Standard morning hour with 4 x 20s hill sprints at the end. Shin decent, still not quite 100% but pretty close and better than Sunday. Quite mild but it must have rained heavily overnight, wet underfoot.
Seat6. Took a bit of effort to get out of bed but once I was out it was fine. Front light lasted 2 laps, could have done with it surviving a 3rd but we got by. Nice mix of tunes and the sky was looking very nice, but sadly never got to see the actual sun. Quads getting quite tired.