Running1:37:36 25.28 km (3:52 / km) +186m3:43 / km ahr:150 max:178 shoes: Green Peg 2
Immediately undoing the effects of yesterdays rest day.
After a little warm up I ran 3 km hard on bigger trails (av: 3.28), 2 km easy on little trails and 6 km hard on bigger trails again (av: 3.14). Eased off to the bridge, still running under 4 min/km until the uphill, before doing 5 x 5 lamp post strides. Felt very good on the strides, moving very smoothly. Knackered at the end.
I wanted to do some harder running but probably got a bit carried away again. That said, I'm happy enough with how I felt considering and nothing hurt injury-wise. I will feel this tomorrow though.
I may have a travel enforced rest day on Saturday, depending on whether I can get out after the flight, but thought it best that I a proper rest day before going. Training has been going well but I need to be careful building it back so this is a step to ensure I don't get carried away..
Running40:27 8.81 km (4:36 / km) +95m4:21 / km ahr:117 max:138 shoes: Green Peg 2
First morning run in a long time. Had a stretch beforehand but it still took 10 minutes for everything to loosen off. No Achilles soreness, but a bit of Tib Post soreness that eased through the run (1-2).
Running48:12 10.06 km (4:48 / km) +106m4:33 / km ahr:114 max:128 shoes: Grey Dyna
Easy around Kingsbarns, similar feelings to this morning. Had a good stretch and roll in the evening.