Running27:18 5.95 km (4:35 / km) +72m4:20 / km ahr:122 max:144 shoes: Grey Cumulus
Running35:49 6.93 km (5:10 / km) +7m5:08 / km ahr:125 max:148 shoes: Grey Cumulus
Running race 14:15 5.0 km (2:51 / km) ahr:179 max:187 shoes: Adidas spikes
Scottish athletics champs, 5000 m - 1st
Race delayed by quite a lot, never sure when it was going to start and a very long warm up.
Grant Sheldon took it out fast from the start and I tucked into the pack. Just before the 2 km mark he pulled off and the race slowed right down. I found myself at the front jogging along and after about 200 m I noticed that we were in a line - me, Grant, then Jamie Crowe and the rest. I thought that if I put a dig in at that point I could drop Grant, and then everyone else would have to work hard to get around him. I pushed hard, giving myself 800 m to see what impact I could make. After 600 m it was just Jamie behind me and he was working hard. I just kept working hard from then on, dropping Jamie and taking the win.
2:51, 2:58, 2:46, 2:49, 2:51
Probably ran a bit hard considering the race on Wednesday but I didn't want to risk leaving it until the last few laps. Current Welsh and Scottish 5000 m Champion - I guess not many have done that double..
Running51:41 9.29 km (5:34 / km) +59m5:23 / km ahr:118 max:139 shoes: Grey Hawk
In work 7-3 and then back over to Edinburgh for track. The drive took even longer than last time despite trying to go earlier to miss the traffic but at least I had time for a longer warm up to wake up my legs, which were feeling tired after the weekend.
Running40:14 6.98 km (5:46 / km) +55m5:33 / km ahr:133 max:181 shoes: Blue 4's
3 x 200 m whilst the others were doing their tempo - just to get the legs into the groove of running faster. 33, 33, 31 6 x 800 m (3 mins) @ 10 km, 5 km, 5 km, 3 km, 3 km, 1500 m pace 2.17, 2.12, 2.13, 2.08, 2.08, 2.06 I thought I'd overcooked it after 3, so I was happy to see that I still had another gear.
Running23:05 4.6 km (5:01 / km) +16m4:56 / km ahr:128 max:140 shoes: Grey Hawk
Easy into the weekend now - though not as big a taper as for Nottingham because I felt a bit flat that week. Scottish Champs on Sunday - big showdown with Jamie Crowe and James Donald - then Morton Games with a stellar field on Wednesday. Good job I've found some speed in my legs the last couple of sessions..