Running24:56 4.49 km (5:33 / km) +61m5:12 / km ahr:121 max:160
Running29:06 7.75 km (3:45 / km) ahr:149 max:176 (sick)
Full blown sore throat all day but that was all so decided to get the session done. Started early so I could get this done and travel to Glasgow in good time.
Had a little extra recovery after the 3 as I spent the final km needing the loo. Feeling a bit tired and run down but the legs were feeling ok until the third km where it started to be a grind.
Running31:00 6.46 km (4:48 / km) +68m4:34 / km ahr:128 max:164
6 PM
Running32:00 6.1 km (5:15 / km) +16m5:11 / km ahr:114 max:157
Running race 14:31 5.0 km (2:54 / km) ahr:171 max:185
Scottish 5km champs at silverknowe. Arrived to the sight of kite surfers so I knew it was not going to be a super fast day.. The course was 1.6km into the wind, 2.5 with the wind and then the rest back into the wind..
Torn between wanting to stay sheltered and claustrophobia in the pack at the start so after about 300m I took on the lead.. I sort of hoped someone would take turns but this never really materialised. It was a slow and tough first k but got to the turnaround in good nick and upped the pace. The whole way with the wind felt pretty comfortable (very wind assisted!) and I managed to get a decent gap. The last 800m was thoroughly unpleasant back into the wind but happy to take the win.
3.05, 2.54, 2.46, 2.46, 3.00 (14.31)
Running20:45 5.0 km (4:09 / km) +4m4:08 / km ahr:133 max:165
Finished, had a bit of a chill and then did two relaxed k's (with the wind) off 2 mins with Jonny. My legs actually felt pretty good after doing these..