Intervals (Hills) 57:39 10.02 km (5:45 / km) +313m4:59 / km ahr:152 max:172 shoes: VJ Irocs
Time to start making my one run a week a GOOD run. I can "do" soft and I can "do" uphills, so: hill reps up Kippenrait Glen it is, then. Jogged out along the Darn Path then 4 reps (800m, +65m). Path very muddy, sloppy and rooty, but today was always going to be about solid rather than spectacular. Splits 4:44, 4:49, 4:41, 4:49. 2s off the 3:48 Strava CR on reps 2 and 3; fastest on rep 1 but it mis-registered the start.
"Enjoyed" every step until I hit the tarmac at Pisgah. Buttock/hamstring twingeing within a few steps, really niggling within 400m, and I had to stop soon thereafter. Yup. Can't do tarmac. But I'll be happy enough if I can still do hills! TRIMP 137.3
Intervals: 5WU then 2 x 3(1) hard with (2) rest; (1) then 6 x 30(15) sprints. 3WD. Good HR effort, happy with recoveries too; still a bit weak from the weekend. TRIMP 71.7.
I was more interested in mobilising my back than getting a hard workout today, but I had intended to work harder than this: I just couldn't get the b!@@dy machine to do what I wanted. I nearly got off and gave it a damn good Basil Fawlty thrashing. TRIMP 57.2.
Gym (Cross-over) 10:01 ahr:147 max:161
"Intervals" on the cross-over - again, more about LBP managment than a hard workout. TRIMP 21.1.
Strength training (Gym) 17:18 ahr:104 max:133
Stretching, core, and took out some frustrations on the punch bag. TRIMP 10.8.
Sick. Started feeling ill Saturday late afternoon, spent a lot of Sat night in the bathroom, spent Sunday in bed. Finally started feeling less sick Sunday evening but with a raging dehydration headache. Eurgh.
Cross-training on the Go. 5WU then 9 min rounded hill profile, straight into 2 sets of intervals. First set: 3x2min followed by 3x1min; second set 2-1-2-1-2-1. All off 1min, with 2min between the sets. 1 min intervals at highest cadence. Then 2min spin before 9 min rising hill profile. 5WD.
Lots of numbers, but I'm just trying to keep myself interested! Definitely getting fitter as max HR on the hard efforts is coming down; better start preparing to step it up again (erk). TRIMP 114.7.