6 PM
Running warm up/down 21:18 [2] 3.72 km (5:44 / km) +78m 5:11 / km
ahr:129 max:160 shoes: Brooks Ghost
Late from work, not totally surprised to see no FVO types in the car park. Went part way round the loch then headed to the top pitches, still no FVOers but no Ochils either, thought they did their reps there!
Faffed a bit and decided to go to the track and do some 400s with quite a long recovery. Got to the track and Ochils were using the pitches next to the track - doing 10x500m in pairs so with quite a long recovery! I had missed the 6 min tempo warmup and the first couple of reps so joined in from there....
Intervals intervals 33:28 [5] 5.5 km (6:05 / km)
ahr:125 max:158 shoes: Brooks Ghost
Ran with John Stevenson for the first couple with Sarah Wiseman doing the alternate laps, then as John had a cold I started making my laps slightly longer once properly warmed up. Sarah stopped with a couple to go so I did back to back reps to switch to be John's partner.
This meant in the end I did
5x500m-560m with approx 1:50 recovery,
then 1x950m (made sense to cut the corner) with 1:50 recovery,
then another 500m rep.
First couple and the longer rep at around 3:40mins/km, the rest at around 3:30mins/km
Quick warm down jog and then to my surprise there were some sprints to be done too! Distances varied from 80m-160m, managed to do these pretty much under 3mins/km, need to work on my start though....
Running warm up/down 19:36 [3] 3.0 km (6:32 / km) +50m 6:02 / km
shoes: Brooks Ghost
Warm down up to Airthrey Castle and back.