Running28:31 5.61 km (5:05 / km) +13m5:01 / km ahr:120 max:152
Running1:08:17 21.0 km (3:15 / km) +182m3:07 / km ahr:167 max:176
Forfar multi terrain half marathon.
On my own from the start but felt quite good and the first few km were easy and quick. Apart from a small hill and some farm track, the multi terrain didn't start until about 6km and from then on it was a bit more bitty and slower going. Difficulty peaked with the hill at 9 miles and once I was over that it was mainly downhill and a case of trying to get the legs turning over again. Pretty satisfied with that.
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'.
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..