Running1:10:56 10.66 km (6:39 / km) +441m5:31 / km ahr:110 max:147
Run with Anwen up Dumyat on the way home. Legs actually feeling ok and I'm very happy that my left calf, which was not in a good way last night, has settled down very well - I didn't feel it once doing this.
Running29:42 5.19 km (5:44 / km) +44m5:30 / km ahr:121 max:153 shoes: Grey Hawk
Running race 14:00 5.0 km (2:48 / km) ahr:180 max:189 shoes: Adidas spikes
5000m track challenge in Nottingham - 4th - 14:00.87.
Lower calves have been quite tight the last couple of weeks - one of the reasons the taper this week was a big one - I probably need to be more disciplined with the rehab type stuff to manage them properly but they felt good enough going into the race.
For the first 3km I sat in behind Jonny Hopkins - he was just behind the pacers. I felt ok but probably working a bit harder than I'd have liked. The pacer dropped out at 3km (8:20) and Jonny took the next lap. I came through to do a lap but was struggling a bit. We slowed up a bit between 3km and 4km and then the other guys picked it up with 1km to go. I dropped off a bit here, the leading 4 pulling away. I rallied a bit with a lap to go, but couldn't quite get under 14. About where I thought I'd be, would have liked to duck under 14 but not quite enough today. Hopefully I can build on this with a few weeks of decent sessions and a few more races.
2.48, 2.46, 2.47, 2.54, 2.45 - that 4th km is always a tricky one.
Left upper calf seized up after the race and was quite sore but hopefully will recover quickly enough..
Running38:00 8.35 km (4:33 / km) +65m4:23 / km ahr:123 max:159 shoes: Grey Cumulus
Feeling a bit meh, probably the weather and the taper combined. Since this will be my only 'proper' taper of the summer I decided to go all in and take it very easy - just a short jog and 6 x 30 s strides today.