Running1:36:19 24.35 km (3:57 / km) +130m3:51 / km ahr:135 max:151
Steady long run. Legs a bit heavy but still felt relaxed the whole way. Will have to take tomorrow easier or people will start to think I believe in the power of the 'raz'.
8 PM
Note
Another solid month of training. Good volume, with the only hiccup being the three days before Inter-District XC with a bit of a cold and car troubles. That also served as a nice refresh in a way, so no harm done. 5 sessions and 2 races this month - after quite an intense period over Christmas and the New Year, I've backed off a bit over the last couple of weeks because I think that the intensity is more of a danger for injury than the volume. I've tried to substitute with some steadier runs and strides to hopefully keep everything ticking over. Feeling a bit stronger as well, which is hopefully a by product of the gym sessions which I think I've found a better balance with. February will be a bit lower volume as I have a couple of races I will back off the mileage for: Armagh 5km and The Big Half in London. Will also run Scottish national XC but I might not taper down as much for that. Really chomping at the bit for some orienteering as well but I'm saving that until March and the run up to Tiomila/EOC..
Running51:11 11.49 km (4:27 / km) +90m4:17 / km ahr:118 max:142
2 PM
Running54:59 12.49 km (4:24 / km) +38m4:20 / km ahr:130 max:174
Half session - 4 x 600 (600 jog)
1.41, 1.37, 1.35, 1.32
Cheated and did them all with the wind (blowing an absolute gale), but this was more to get my legs turning over fast than anything else and I don't think I'd have managed that very well into the wind.